PROTEIN PANCAKES (this recipe will change your life)

The rundown: 1/2 cup – 1 cup of oats depending on amount of carbs you want 1 scoop protein 1 egg white water (about 1/4 cup, to equal protein batter consistency) blend ingredients, spray pan and allow pan to heat up (2 minutes or so) pour desired amount onto pan, allow to cook, flip, BOOM! […]

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FULL BODY Depletion Workout

Every 7-10 days or so, I like to do a full body workout that I initially found on Bodybuilding.com, but tailored a little to fit my own individual style.  This type of full body workout will deplete your muscles of glycogen stores, boost fat burning enzymes, and help increase your progress. I like the way […]

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BEST PROTEIN SHAKES OF YOUR LIFE!!!!!!!

HI GUYS! Sorry I have been slacking a little in the posting department, but I wanted to share some of my favorite protein shake recipes that I have acquired over the years. I am at a point now where I can chug down a scoop of protein in a shaker bottle full of water, but […]

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ACCOUNTABILITY, what’s that?

So the holidays are officially here. Which means lots of food, family, and great times…but it ALSO means straying away from our diets, finding excuses to skip the gym, and ultimately taking steps backwards…away from our goals, away from our progress, and into a giant black hole that we will never escape. (Okay, so that […]

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CARBS CARBS CARBS

I had a question from my friend Megan and her sweet fox of a mom, Roxanne. They have recently been experimenting with carb cycling and wanted my take. For those of you who aren’t quite sure what “carb cycling” is, basically you rotate the amount of carbs you are taking in each day, either in […]

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Full Body BLAST

Sorry for the lack in posts lately, I have been CRAZY SWAMPED with finals week. BUT I am proud to announce that I successfully made it through my first quarter of graduate school and I am happily sitting at my gate at the airport waiting to board my plane HOME to see my family for […]

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Sample Meal Plans–abs are made in the KITCHEN!

I’ve been getting a lot of questions lately on what my advice is when it comes to eating, how often you should be eating, etc. etc. etc. While I am definitely still learning what works best for MY needs and MY body, I wanted to share some of the plans that I have seen results […]

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Q&A’s–FAQ’s

I’ve had some great questions from friends and I figured I would post their questions (and my answers) on here just in case any of you run into similar questions. I will continue to update this page, so check back and send me any questions you may have and I’ll do my best to answer […]

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Pre-Lift Whaaaat?!

I’ve had a few questions recently about pre-workout supplements, what they do, why you should use them, etc. etc. etc. I started using pre-workout (or pre-lift) supplements a few years ago and I have tried a pretty fair amount of different brands, types, and formulas. Every time I go to a fitness expo I come […]

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BACKinACTION

Here is an awesome back workout that I did today: Pre-lift: Beast Mode in Pink Lemonade (I liked this pre-lift a lot. I felt a really concentrated lift the whole time and I didn’t get too flushed out or anything. I also felt really good afterwards and felt focused while I was studying my life […]

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