What You Need to Know About Protein Shakes

The fitness industry - and many coaches/personal trainers - make it seem like protein shakes are THE WAY to get results. They all talk about the shake they drink, and how it’s the reason they have melted fat and gotten hella muscle gains. But IS that why they are getting those results? Will it work that way for you? Let’s talk about this.

Here’s the thing you need to understand: protein powder is NOT a requirement, or a necessity, when it comes to weight loss, leaning out, toning up, or really anything.

Protein shakes have been massively misrepresented in the fitness industry, and I want to shed some light on this topic.

Protein shakes do not have any kind of magical properties or special ingredients that are going to be THE magic potion to help you lose fat and gain muscle. That just isn’t true, and it’s not backed by science either. No matter what supplements you are taking, you are still going to have to put in work. There will be discipline,...

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So far I have talked about what my new goals are for my physical body composition changes and strength gains. And I have shared with you what my calories and macro goals are (see previous posts!), and even how I am going to monitor and know when I need to adjust.

But I haven’t really gone into what exactly I’m doing in terms of how this is going to be executed. Well, it’s actually called IIFYM, or If It Fits Your Macros. This concept is currently taking the fitness world by storm. Basically, it is the concept of being able to eat pretty much whatever you want, as long as you stay in your macros! It’s also called Flexible Dieting.

I have never taken this approach before, since I have never been a fan of counting calories or macros. But I can see why it will be potentially beneficial. The reasoning is, rather than having to have a bunch of food that is “off limits” or deprive and restrict yourself, you are free to indulge in treats, or even pizza...

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The Struggle is REAL

iifym macros meal prep Sep 07, 2018

Now that I know my calorie and macro ranges, I am already tracking my food in My Fitness Pal to get a sense of where I am currently, in relation to where I will need to be starting next week.

This is a great starting point for anyone working on a new nutrition plan! Always have an accurate understanding of where you currently are, so you can be better prepared for what you will need to adjust.

In my case, I already know exactly how I have been eating, so I don’t  need to take a week of tracking. I was already doing that. Instead, I am using this time to start playing around with my food and get a feel for what I will need to do.

And let me tell you… I’m starting to get even more nervous about next week lol. I have been eating my way for so long, and have gotten so used to it, that I am going to have to completely change my thought process, my standard meals, everything. A whole new world here!

As a reminder, my new goals are:

Calories: 1600

Protein: 135...

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A Day of Preparing!

In my studies, and in my work as on online weight loss coach, I have learned a lot about how to properly design meals and exercise programs based on the person's goals and on the individual themselves.

I’m using all of these things to determine my personal plan too. Just like I would do for any client of mine! Speaking of, I have a few spots open for private coaching right now, so if you’d like to apply, email me at [email protected] and we can take about a custom proposal for you. I don’t put all of my clients in the same box, because you are all unique. So if diets have failed you in the past, I encourage you to ask yourself - were trying to follow someone else’s diet, or did you have a specific plan for you and your body? That could very well be the missing piece for you. Email me!

But back to me lol. Today was the day I sat down and did the annoying part - all the math! I had to figure out what my target calories need to be, and what my macro...

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A Big Change is Coming...

What I’m Up to Now…

You are going to be seeing a lot of posts from me, and they are going to be completely different than the stuff I have been doing! So I wanted to explain what I’m doing, and why I’m doing it.

I am going to experiment with a new (to me) approach to my fitness goals. If you have been following me for a while, you know that I have successfully lost 50 pounds, and have kept it off for 6 months, at the time of this writing. I lost all the weight primarily with nutrition - very little working out, and definitely not working out consistently.

A large part of what helped me lose the weight was following a modified ketogenic diet for about 4 weeks, and then cycling into a new phase of more carb cycling, then back to ketogenic, and so forth. I also - full disclosure - had several weeks where I went back to old ways and had too much junk.

I want to take a minute here to say that I fully believe in and support the high fat low carb method of...

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Healthy Pumpkin Muffins

I have been craving something pumpkin-y. 

Maybe it's because the Pumpkin Spice Lattes have come out. Maybe it's because we had a couple of cooler days here in St. Louis. Either way, I wanted to make something yummy and satisfying that would not derail my goals, and that my kids could also enjoy for busy morning breakfast!

Thus, the Pumpkin Muffin! It's high fat low carb, so it's Keto friendly. It's also gluten free!

Here's what ya need for dry ingredients:

1 1/2 cups almond flour

1 tablespoon pumpkin pie spice mix

1 tablespoon chia seeds

1 tablespoon ground flax seed

1 tablespoon hemp seeds

1 tablespoon baking powder

1/4 cup Swerve confectioners sweetener

Pumpkin seeds for topping

Here's what ya need for wet ingredients:

1 cup pumpkin puree

6 large eggs, separated

1/2 cup butter or ghee (or coconut oil to make it dairy free!)


Here's what ya do:

Preheat oven to 350. Place all the dry ingredient, except the pumpkin seeds, into a bowl and stir until combined. 

Using a...

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