Tag Archives: fitness

Lean Protein ideas…

27 Sep

While I am a huge fan of the rewards of muscle gain, I am NOT a huge fan of all the work that goes into the nutrition and eating part! But, here I find myself in the middle of a 12 week muscle building regimen and I need to spice up my chicken! I am not a fan of grilling my chicken and then eating it for 5 days. I tend to do a lot of crockpot proteins and then prepare it for a few days and then prep again for the rest of the week, because let’s face it, food is so much better fresh! So, I am wondering if any of you out there have ideas on new ways to cook chicken, or any other lean protein for that matter, and what spices do you use? This week I have been eating a lot of chicken thighs with various spice combinations and lots of oven roasted veggies.  Any fresh and new ideas would be appreciated!

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Sweet Potato Pancakes-Grain Free Carbs for Muscle Gains

26 Sep

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I have been struggling to come up with ideas to add variation to my carb options. Being that I have a gluten and most types of grain sensitivity, it makes my choices really limited.  The other day I came across this recipe for sweet potato pancakes. They taste good, are easy to make and they get the job done. Enjoy!



  • 1 8 oz. Sweet Potato
  • 2 Medium Eggs
  • 1/2 Large Banana
  • 1/4 tsp Baking Soda
  • Pinch of cinnamon and nutmeg
  • coconut oil (or other fat) for cooking


  1. Wash and pierce sweet potatoes several times with a fork, micro for 5-6 minutes, until soft.
  2. In a  food processor add the scooped out flesh of the sweet potatoes, the two eggs, and half of a banana.
  3. Puree until smooth, and add in baking soda and spices to taste until everything is combined.
  4. Heat a skillet to medium and add coconut oil. Scoop 1/4 cup sized amounts onto the skillet and allow to sit for 2-3 minutes on one side and flip carefully. Cook an additional 1-2 minutes on the opposite side. Continue until all the batter is done.
  5. Makes 7-8 small pancakes.

What’s Your Motivation?

23 Jul

What's Your Motivation?

Get Back Up!

22 Jul


When life knocks you down, like really really knocks you down, it can be one of the hardest things to get back up again. Especially after you have fallen so many times before. I recently went through a rough patch which left me quite literally on my ass, sprawled across the carpet wondering why my life had to be such a Bitch. I find that when I am struggling with stress and emotional issues, my health and fitness goals seem to come to a screeching halt. It suddenly becomes really hard to resist that initial 1 little chocolate cupcake, that turns into 3 or just saying screw it, and diving headfirst into a cheese covered, pepperoni smothered pizza. Yes this is not Paleo, in fact I call this Faileo and of course I am going to feel even worse after consumption but what the hell. My point to all of this rambling is this, yes life can be and will be hard, there is no doubt about that. You may end up with a night in your life or hell even an entire weekend full of booze and doughnuts but that is OKAY. What matters is who you decide to be and what direction you go after you have been dealt a rough hand. I realized the day after my incredibly crappy day that I did not have time to sit around and feel sorry for myself. So life sucks sometimes, and you shoved your face with sweets to console yourself. Well…get up and move on. Do not look back and feel guilty, move forward and keep fighting. You will get knocked down a lot in life, but it is what you decide to do after you are down that matters! Even if if takes you a day or two or three…to get back up, you can always GET BACK UP!!!

Choose Healthy and Happy over Starving and Skinny

17 Jul


Myth: Eating Less To Lose Weight

Most women claim to have a sound diet, but this usually ends up being in the form of a starvation diet. It probably includes skipping breakfast, eating a salad at lunch and one slice of cheese for dinner if you are lucky.

Breakfast is known as the most important meal of the day for a reason. Your body is begging for fuel, as it has not received any in most likely a good eight to ten hours. Skipping meals frequently actually slows your metabolism down as it is much more beneficial to eat five to six smaller meals spaced evenly throughout the day.

A lot of people are always confused by this as they think eating so frequently will cause them to gain weight. This simply is not true unless you eat many calories above your maintenance level.

Let’s say 1,500 calories is adequate for your goal of weight loss. Instead of eating two 700-calorie meals, five meals consisting of about 300 calories would be much better. If you happen to eat 500 calories for one meal and 200 calories for another, this will not break you. As long as you finish the day with the same amount of calories and you eat several times per day, you will be fine.

Article credit to David Frankovic.


It’s Hump Day again!

17 Jul

It's Hump Day again!

The week is halfway over, keep up the hard work and stay focused on your goals!

Protein packed Pina Colada shake

16 Jul


Need something refreshing and healthy to cool you off on those long summer days? This is a tasty little number that is full of protein so you can sip guilt free.


  • 1/2 cup crushed pineapple, drained, or 1/2 cup pineapple juice
  • ½ frozen banana
  • 1 cup coconut milk
  • 2 tbsp shredded coconut
  • 1 scoop vanilla whey protein powder
  • 1/2 cup ice cubes


  1. Place all ingredients in a blender and process to a smooth consistency.

To make this 100 percent Paleo friendly, sub the whey protein powder for an egg based protein.

 • Makes 2 servings

Recipe adapted from Oxygenmag