This week I have reached a big milestone on own my fitness journey. On the measure of scale weight I am now half my starting weight from where I was nearly 5 years ago at the birth of the preemie daughter. If my journey was only about losing weight however I don’t think I would of been nearly as successful. My journey was also about building muscle, increasing my strength, and gaining an understanding of how to enjoy delicious food while aligning it with my fitness goals at the same time.
My transformation has not been quick. But my results are lasting and they continue to improve over time.
Improving your body composition is a skill and an art form. You will get better at it over time with practice. My advice for getting and keeping your results.
Be Patient
Be Consistent
Train Hard And Smart
Trust the Process
If you make a mistake, learn from it and move on.
If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.
Enjoy one of my favorite breakfast recipes. A seasonally inspired smoothie that is super easy, high in protein and so delicious! Only a couple of ingredients and it tastes like Apple Pie. Enjoy!😋
Makes 1 Smoothie
244 calories
24g protein
35g carbohydrate
1g fat
Ingredients you’ll need:
90g ripe frozen banana
110g unsweetened applesauce
30g PEScience Cake POP Select Protein Powder (or other favorite vanilla protein powder)
A dash or two of ground cinnamon
2-3 ice cubes
about 240ml of water, or enough to reach your desired smoothie consistency
Directions
Add all ingredients to a blender and blend until smooth.
This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.
Staying full and satisfied while eating in a calorie deficit? Is that even possible..?! It sure is with your food choices. Pictured are 3 of my favorite things to include in my meals when aiming for fat loss. We often think of big salads, and don’t get me wrong, I absolutely love big salads, but it’s nice to have plenty of options. Fresh fruit, a soup with lean protein and veggies, and sparkling water are my go to’s when I am dieting. If you find yourself having a really hungry day, enjoy all of these in one meal and for about 450 calories you will feel full for ages!
If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.
Using my Protein Pumpkin Pie Mousse Recipe and layering it between Kodiak Protein Pancakes makes an incredibly delicious fall treat that contains 35g of protein and only 500 calories. Especially great for a special Sunday Brunch meal. 😋 I believe you can reach your fitness goals and love the food you are eating too!
Ingredients you will need!
125g canned pumpkin puree
125g nonfat Greek yogurt
10g PEScience Cake POP Select Protein Powder
10g Godiva White Chocolate Instant Pudding Mix
20ml 1% milk
7g pecans
7ml real maple syrup
Dash of cinnamon or pumpkin pie spice
50g Kodiak Pancake Mix (or your favorite protein pancake mix)
75g 1% milk (or water)
Optional- non stick cooking spray
To make the mousse:
In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a think frosting like consistency.
Add in the pumpkin and mix well. Then add in the yogurt and mix well.
To make the pancakes:
Combine the milk or water with the pancake mix and blend until the batter is smooth but still a bit thick. Pour the batter into 2 pancakes on a non stick skillet (can use nonstick cooking spray to prevent sticking) Cook over medium heat flipping once bubbles pop on the surface of the pancake. About 2 minutes. Cook an additional 1-2 minutes until the Pancakes are golden on both sides.
Serve with the mousse layered between and on top of the pancakes. Then top with the pecans and maple syrup.
Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make.
Serves 1
500 calories
35g protein
72g carbohydrate
9g fat
Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.
This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.
For those of you thinking about or just starting a reverse diet.~~ Taking time to reverse and exit a fat loss phase even if you feel you have not reached your goal body weight or goal body composition does not mean that you are reversing your progress or postponing the results you are after. Believe me, I know it can be scary to increase calories. When I started my journey over 4 1/2 years ago I was closer to 300lbs than I was 200. I know what it’s like to be really heavy and to fear losing your hard earned fat loss results. For me, however, my goal was always sustainable weight loss. I knew that at various milestones on my fitness journey that it would be important for me to dial in and make sure that I could maintain the results I was getting by getting my calories back up to a sustainable level and take a break from being in a deficit. Throughout my journey I have done 3 reverse diets followed by a period of maintenance. After the first two I went back into a deficit to work on my fat-loss goals. Then after this most recent reverse I have entered my first ever gaining phase. The pictures I am showing are where I began my journey on the left, followed by where I ended my latest fat-loss phase in the middle, and where I found myself after 5 months of reversing and maintaining. In those 2 photos I weigh exactly the same! But my calories are up by 600 a day, my daily activity is down and I’m down 3 inches on my waist measurement. In the 5 months between these photos I focused on getting stronger and building muscle to put the extra calories I was eating to good use through a progressive resistance training program. Of course everyone’s results will be different. I wanted to share my experience in the hopes that it could help alleviate any fear you may be feeling as you step into new territory as you build your calories up and take a much needed physical and physiological break from dieting. I still, after all these years, have not reached my “goal weight”. I’m okay with that. A long time ago I fell in love with the process of improving my health and developing my physique more than chasing a specific number on the scale. So if you find yourself food focused, tired, hungry, irritable, and making very difficult progress towards your weight loss goal it’s okay to take a break and build your calories back up even if you are not to your “goal weight”. I promise it will all be okay.🤗
If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.
This high protein, low fat donut is the perfect way to satisfy a donut craving while still helping you nail your nutritional goals!
Macro Friendly Donuts!
This high protein, low fat donut is the perfect way to satisfy a donut craving while still helping you nail your nutritional goals! Donuts are a family favorite around my house, so I went on a mission to create a lighter homemade version that would be realistic for us to enjoy everyday. I hope you love them as much as we do!! If you do, remember to ❤️ Like, Share, Tag, and Save to help support my passion to bring more delicious options to us all while we are aiming to live a fit life!🤗
Makes 6
For 1 donut with icing and 3g of toppings
215 calories
20g protein
27g carbohydrate
2g fat
INGREDIENTS YOU’LL NEED
For the donuts
120ml 1% milk
110g unsweetened applesauce
50ml real maple syrup
1 egg
100g all purpose flour
50g PEScience Cake POP Select Protein Powder
5g baking powder
For icing and toppings per individual donut
15 ml 1% milk
12g PEScience Select Protein Powder (flavor of choice)
(Optional: 2g of Instant pudding mix. If using increase milk to 20ml)
3-5g of cereal, chocolate chips, sprinkles, marshmallows, etc..
DIRECTIONS
By hand or in a mixer, mix together the milk, maple syrup, applesauce, and egg.
Add in the flour, protein powder, and baking powder and combine until just incorporated. Batter will be fairly thin.
Evenly divide batter using a silicone donut baking pan. Enough batter for 6 donuts. Place the donut pan on a cookie sheet.
Bake at 350 degrees for about 25 minutes or until cooked through.
Allow to cool and then remove from donut pan. Store for up to 4-5 days in the refrigerator.
To make the frosting mix together the milk and protein powder (and if using the instant pudding mix). That’s it. Top the donuts with the icing and your favorite toppings. To help thicken the icing, if needed, you can refrigerate it for a few minutes. Works like a charm! Fully iced and topped donuts can also be stored in the refrigerator but enjoy within 2 days of topping. I personally prefer to ice and top them just before enjoying.
This is one of 40+ recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.
Over the course of losing and keeping off over 135lbs I have learned quite a bit about what it takes to make weight loss not only possible, but also sustainable.
Here are my top 5 practical tips to help you if you are also undertaking a fitness journey.
1. Have a daily step goal to ensure you are staying active.
2. Don’t let yourself get too hungry.
3. Eat protein plus fruits or veggies with each meal.
4. The scale fluctuates a lot. Don’t let this stress you out. Track your weight trends over a period of weeks not days for a better measure of progress.
5. Be patient. Be consistent. The only way you won’t see progress is if you give up.
If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.
Low Calorie, High Protein, and Tastes Like Pumpkin Pie. Need I say more?!
Here is the super simple Recipe👇🏻
125g canned pumpkin puree
125g nonfat Greek yogurt
10g PEScience Cake POP Select Protein Powder
10g Godiva White Chocolate Instant Pudding Mix
20ml 1% milk
7g pecans
7ml real maple syrup
Dash of cinnamon or pumpkin pie spice
In a bowl mix the milk, cinnamon, protein powder and pudding mix. Will make a thick frosting like consistency.
Add in the pumpkin and mix well. Then add in the yogurt and mix well. Can be eaten right away or placed in the refrigerator for a short time to thicken a bit. Serve topped with the pecans and maple syrup. Enjoy within 2-4 days of preparing.
This makes a delightful breakfast, snack, or dessert elegant enough for company. Want to make more than one portion? Simply multiply the recipe by the number of servings you would like to make.
Serves 1
285 calories
25g protein
35g carbohydrate
6g fat
Leave off the toppings if you want to keep the calories even lower. Add more if you want to make them higher.
This is one of 40 recipes you will find in my e cookbook. Every recipe is designed to be both delicious and to help you reach your fitness goals! Find the link to my e cookbook below.
Something I have learned in the process of losing weight and successfully keeping off over the years is I have to be very mindful of my food choices especially when doing something out of my usual routine. Recently I was visiting my family to celebrate some birthdays and both take out pizza and cupcakes were on the menu. These foods are super delicious and I do enjoy eating them, however I find it easy to over consume them because they are so tasty! So what do I do to help me stick to my fitness goals at times like these??
The two tips to follow are what I use to navigate these types of situations. Hopefully they help you too!
Tip 1: To keep your portions appropriate with these kinds of calorie dense foods I recommend enjoying a big salad containing lots of veggies topped with a low calorie dressing first. This will allow you to eat slowly because a salad requires plenty of chewing time and will help fill your tummy up allowing you to be more satisfied from your meal overall.
Tip 2: Plan out your full day of eating using a calorie tracking app. Having some structure going into your day keeps the guess work out everything and then you can just enjoy the day without stressing over your food choices and how they may affect your progress on your fitness journey.
If you are interested in having me coach you on your own fitness journey check out my Online Fitness Coaching Service. I’d love to take the guess work out of it for you so that you can start getting the sustainable results you deserve.
