Five Things I Learned Working with My 3DMJ Coach, Brad.
I was always taught that you have to change up your programs every 4-8 weeks because your body gets comfortable and needs a change to continue growing. Since I ...
Author: Rachel
Easy Protein Waffles!
Easy 5 Ingredient Protein Waffles! 184G Liquid Egg Whites 70G 1Up Birthday Cake Whey Protein Powder (Or Protein Powder of Choice) 30G Freekeh Flour 16G Barney A...
Lemon Blueberry Protein Muffins
Where my lemon lovers at!? I have loved lemon flavor since my first Home Ec. Class in Middle School with Mrs. G. She has us make Lemon and Orange Fl...
Bodybuilding Competition 2021
In September of 2020, I knew it was finally time. Time to get serious about a bodybuilding competition. It is something I have wanted to do since 20...
Pumpkin Spice Protein Muffins
Is it too early for Pumpkin Spice? I had to go to TJMaxx the other day for a gift for someone. I haven’t been shopping in stores much since COVID started ...
Cinnamon Oat Protein Muffins
Couldn’t sleep last night, so I decided to make my protein muffins for the week. Unfortunately (or maybe fortunately) I was out of the flour I was using f...
Protein Muffins
Ingredients 1/4 tsp salt 1/2 tsp baking powder 1/2 Cup King Arthur Keto Wheat Flour* 12 tsbp(184g) of liquid egg whites 4 tsp Truvia Brown Sugar Blend 4 Tbsp Su...
Motivation Vs. Habit
A few phrases I hear all too often: The answer to any of these questions has nothing to do with motivation, it is about building habit. It is about doing the th...
Are Your Goals Aligned with Your Motivators?
What drives you? No I mean what REALLY drives you deep down in your soul? That passion and love that make your heart hurt. That’s what I am talking about. If th...
The Quarantine Struggle Part Three…Working Out From Home
Let’s be honest with ourselves… If you’re a gym goer, working out at home is TOUGH. (If you already workout at home you are probably crushing ...