4-ingredient “ACE-Worthy” Peanut Butter Pumpkin Cookies & Mason Jar Gift Idea

Sometimes social media is awesome…. I’ve been following Lexi Thompson for a little over a year now on instagram — she’s a great golfer who is also passionate about fitness.  To my surprise, last week she commented on a post I made about the protein cookie dough bites that I made last week. I knew the Kingsmill Championship was coming up, so I offered to … Continue reading 4-ingredient “ACE-Worthy” Peanut Butter Pumpkin Cookies & Mason Jar Gift Idea

My 5 Year Transformation: How to Make a Lasting Transformation and the Importance of Coaching

Over the last 5 years, I’ve made progress in fitness/nutrition.  It has not been linear. I’ve tested out nearly every workout program and diet (explained below) imaginable and learned quite a bit!  There are several ways that one can make a dramatic transformation and make it stick, but (since this is my blog) the following is what I’ve extracted from my own personal journey — … Continue reading My 5 Year Transformation: How to Make a Lasting Transformation and the Importance of Coaching

58kcal Pumpkin Protein Muffins, Week of Workouts

I know it’s not “pumpkin” season, but these turned out SO well!  You only need 4 ingredients to make these low-calorie/carb & high protein muffins. Recipe makes 10 muffins. Macros per muffin : 10p, 3c, .4f (58kcal) Ingredients: pumpkin – 1 cup (122g) egg whites (225g or 15Tbsp or just under 1cup) coconut flour – 3 Tbsp (21g) protein powder – 3 scoops or 90grams … Continue reading 58kcal Pumpkin Protein Muffins, Week of Workouts

Flufftastic Protein Waffles and Week of Workouts: April 22-28

3-part Blog post with: my week of workouts chart, flufftastic waffle recipe, and brief review of the bible study workbook I just completed… fitness, food, faith 🙂 Here is my accountability chart for the week, which you can read more about here  (like what macros I am using, why the 12hr fast, etc) and/or you can download this template I use if you’d like to use … Continue reading Flufftastic Protein Waffles and Week of Workouts: April 22-28

Week of Training: Macros, Workouts, Chi Running, Faith – April 15-21

I am focusing on who I am becoming, not on my past mistakes or successes.  “Jesus never focused on who we were; He only focuses on who we are becoming.” – Bob Goff   One of the great things about blogging (if you are experimental like me) is that I have a workout and food log I can look back to.  I looked back at … Continue reading Week of Training: Macros, Workouts, Chi Running, Faith – April 15-21

230 Calorie SuperSize Protein Frosty with Fries

Who else loved to dip French fries in their milkshakes or frosty ? It was the perfect meeting of salty and sweet, smooth and crunchy. The only problem – typically this combo is loaded with fat and sugar! But this easy recipe should Solve that problem 🙌🏼 This is a 32oz Protein Ice Cream with some added nutrients (which give it the chocolate frosty flavor). … Continue reading 230 Calorie SuperSize Protein Frosty with Fries

Intuitive macros

I’ve tried every single diet. Vegan Paleo Low carb Keto, zero carb Vegetarian 6meals/day bodybuilding meal plan Macros Intermittent fasting Intuitive eating To an extent, they all work. But, they are also a bit extreme and lack flexibility (aside from intuitive eating which gave (me, personally) too much flexibility). While all are great – as in they focus on eating “real” food & eliminating processed … Continue reading Intuitive macros

Gluten & Dairy Free Protein Waffle – less than 200kcals

Fluffy, no gluten, no dairy peanut butter Protein Waffle for 191kcals and just 3 ingredients 👍🏼 ➖  RECIPES!! ➡️ Ingredients:  1/4c water,  3TBSP @bobsredmill coconut flour,  1/2c liquid egg whites, &  1/2scoop PB flavored vegan protein from @pescience (thanks to @fiitnesschic for the discount code! @faithandfit also has a code for PES) I paired this waffle up with some @slapnutrition protein ice cream (109kcals) 🍦 … Continue reading Gluten & Dairy Free Protein Waffle – less than 200kcals