"I hate cardio" trend

So, I'm just gonna do it. I'm just going to get feisty on tha bloggggg. Sorry in advance.

There is this trend. Girls hashtag #teamnocardio #ihatecardio or "Don't sign me up for cardio"

I know what they are referring to. They are referring to the elliptical and the stair master and running on the treadmill. Yes, all of those things suck. Many girls will post their before and after from when they used to run to now when they are lifting weights and they have curves. 

The biggest thing of note in these pictures is almost always, girls start out with the typical Shape magazine diet where they are on the elliptical, no weights, and they aren't really eating much but they aren't eating properly. They never progress, and it's a hamster on a wheel thing. 

Then, they find weight lifting and almost always, they find high protein bodybuilder type diets. So their body's start transforming. Yes, it's from the weights, but if you took the variable of diet change out of it, there wouldn't be that huge of a difference. Girls don't magically get an hour glass over night from lifting. 

Second, I know they aren't hating on my sport but what if I was like #teamnocrossfit #teamihatebodybuilding hahaha! "Here is my transformation picture from when I was a bodybuilder and all muscly to now where I look perfectly toned and the ideal image of America from my running." It's comical because it really is one of those things that I have to stop myself and be like "Well I "do cardio" and I don't look like your before!" 

Third, I don't like the word cardio. The word cardio is used by those that are using cardiovascular exercise as a punishment. There is not one athlete or runner that you will ever here say that word as an activity that they do. Nope. We are athletes. We use our bodies for WORK SON! 

Why do people hate cardio and running? Because it's challenging. I know how to maintain my weight with just weight lifting and eating right. Heck, I know how to maintain my weight with just eating the right macronutrient breakdown and NO working out. But, that doesn't challenge me and it doesn't change me. It doesn't make me passionate. So, yes, it's difficult to run, but that's why you should do it. 

I'm just going to be honest. It makes me think that all these people care about is their image and that they aren't genuinely interested in the health and fitness industry! If you are into health and fitness, then it's not just about hitting your macros to maintain your shape. I don't look like a model in the gym....ever. If that's what you look like in your selfies, then we are not doing the same things in the gym. 

There is a huge movement of self acceptance, which I'm the BIGGEST fan. I just guess I'm passionate about helping others to love fitness and health and not to hate it. Cardio has this bad reputation of being something that you torture yourself with in order to lose weight, and it doesn't have to be that way. It can be your sport and what you live and love to do each day.

It's not that I'm putting pressure on people to excessively exercise. Absolutely not. I'm the number 1 person that will tell you that whatever you do, do it with passion and do it with joy. If that means that you never run a day in your life then that's fine. There is nothing wrong with that. It's just the people that turn around and say that they hate running that I'm like "Why?" Why do you hate running?

Well, maybe because it's hard and they can't hang. ;) 

With that, I'm going to take my cardio loving self out the door for a nice 8 mile run while I maintain my muscle, and I eat well, and I take care of myself and I don't put down others sports. #TEAMATHLETES 

Weekend Recap: Powerlifting and Tips for 20 milers

So, there was quite a range of fitness fun that went down this weekend, and I thought I would share little tips for each. I know that I had no idea about a powerlifting competition going into this, and so I wanted to go into some detail about how it all goes down just in case that's something that you are interested in. Powerlifting is actually the new thing, so there are a lot of girls that are getting into it. It is is of note that the people we were with are LEGIT. Becca set a national record for this federation (APF) in bench press (for her age and weight) at 170lbs. And it went up so easy! 

Anyway, let's get right to the details. Tanner told me it was going to be a long day, and I certainly did not prepare for the 14 hour day that was ahead of me. I brought a quest bar and a beef jerky stick and I basically had ridiculous amounts of hunger all day even though I ate the food they had there. WHAT was I thinking? ha! Now I know! 

I could have cropped this of Tad and Tanner but the guy to the right...his face is just too good! HAHA!

I could have cropped this of Tad and Tanner but the guy to the right...his face is just too good! HAHA!


So powerlifting is by weight class. You weigh in the night before, and some people do ridiculous water cuts to be able to fit in a certain class. This could obviously make you more competitive but it also could make you feel weak, and not as strong. Tanner was in the 198 lb class (everything is in kilos but I'm going to just convert for better understanding for most of my readers haha). He's actually 193, so he didn't have to cut. He knew going in that this wasn't to be competitive. There are so many guys with insane amounts of weight under that bar, and he just wanted to see what he could do. 

This should be the goal for everyone. When you are there, it is not competitive really at all. The whole day is just about what each individual person can do, and everyone yells and cheers for everyone. It's a really cool thing, and something you don't see often. 

You go through three lifts (squat first, then bench, then deadlift). There are different "flights" which is just a round of people. This means that the entire flight goes through 3 times (for their three attempts at that particular weight), and then it moves onto the next flight. They also had special olympics at this one, and that was INCREDIBLE to see these sweet boys lift weights and how excited they would get no matter what (even though they were squatting like crazy amounts (450-500lbs sometimes). So, for clarity, if you were first in your flight, you would attempt your squat, then it would go through everyone then come back to you for your second attempt. This gives you rest in between. You want to aim for something on your first attempt that you can "easily" do. You don't want to miss that first attempt or it's going to be a mental battle coming out of that, and you can never decrease weight after that. 

There were 4 flights and each had about 10 people and they all had to do 3 attempts. This is also why it takes forever. Then, they had to set up for the next lift (bench). On all of these lifts, you have to wait for commands. On squat, you can't go up until they say you've gone all the way down (to 90 degrees). On bench it is hard, and you have to really listen for commands. Tanner missed one of these commands, and pushed back up before they said he could, which means that even though he pressed the weight, it didn't count. (This is also why you get 3 attempts) 

They was a lot of bro up in there and it was hilarious. The amount of awkward man chest and bumps and growls I heard on Saturday could last a lifetime. The amount of yelling was so electric and so fun. I'm not into powerlifting but I was like down on the floor yelling at my friends that came with us and Tanner. It was so much fun and even though it was 14 hours, it didn't feel like until the end during awards when I was like OKAY I AM DONE. haha! 

It's such a sport for improvement, and he cannot wait for the one in January and I think I'm going to do it as well (clearly just for fun). I'm not giving up endurance to do it so it really is 100% just for fun. 


I was supposed to do my 20 miler with my running group on Sunday morning at 6am. We got home at midnight and I felt like trash. I hadn't ate enough or drank enough, so I knew I couldn't do it then. Thankfully, it's fall so I knew I could go in the afternoon. I just wanted to share some tips on something that I know could happen in marathon training which is to see this as daunting and not complete it. 

You have to open your mind. I know that is not a good tip but really. I segmented it into 5 milers...4 times. Easy! You have to be willing to think that you can. I am always nervous to do a long run, but you have to trust yourself and your training and you have to think about people who do more intense stuff and that this "really isn't all that bad."

You have to be prepared. As I said, I couldn't go at 6am and I knew that. That didn't mean I had to give it up. You need to be hydrated and you need to have gus...or you are going to feel awful. You need to have rest (some people get up after 3 hours of sleep to do these and kudos to you. I don't know how you do it). You HAVE to stretch, and get moving before you start.

At 5 miles, I stopped just to change from a sermon to pandora. At 10 miles, I stopped for water and a gu. I don't normally stop on long runs, but I've found the value in it. Don't do it close to home. You'll want to just stop. Set water out somewhere on your route. 

Make plans for different segments. For my first 5, I listened to a sermon (Andy Staley is really good if you want to download his app called Make Your Move-it's free). For the next 5, I actually turned on pandora but it turned off from signal and I just enjoyed the weather. For the next 5, I listened to another sermon. For the final 5, I listened to music again. Flip flopping makes the time pass and sermons help more than music in my opinion because it gives you something to ponder and think about. Podcasts are good too of course. My last 5, I was going to try something new which is speed up. I have a new book that I'm reading on training, and the end is where it's so hard to push and I want to train my body to expect bad stuff, so mile 18-19, I did 7:20 pace. For the final mile, I slowed it back down to about 8:30 as a cool down. 

However if you are new, don't put pressure on time....at all. There is a threshold that you can stay below for basically forever. You think you can't run that far, but almost anyone with some running background can. You just have to go slower to go further. There are calculators online of what your long run pace should be for a certain goal marathon pace. My goal is 7:45 pace at my next marathon but online it says I should do 8:39 for my long run. So, to be frank, I do my long runs too fast and I always know that. But, the one thing I'm focused on is finishing so I try to just listen to my body and run.

If you are like me, and hate intrarunning nutrition, man up. haha! I hate it but I've had to get used to it. Your machine cannot perform without fuel. You cannot maintain muscle without carbs. You've got to have carbs on your run or you will feel so much worse at the end. It makes ALL the difference, so plan ahead for that. 

The long runs are always the biggest mental breakthroughs. When you finish, you are so thrilled because you know that you can do the marathon. You have completed the training. When I started this marathon cycle, I told myself I wouldn't leave a stone unturned. I wasn't going to be lazy like past cycles. I want to get better. I want to be a true athlete and competitive in this sport. 40-50 mile weeks have been on the plan for many weeks now, but it's leaving me feeling more ready than ever! 

That half ironman on the other hand......... haha!!! Because I'm less trained (and my "readiness" is not all there), I'm having a shorter taper. I'll do a blog on fatigue, fitness levels, and readiness and how to do a taper. There is a science to it so that your body peaks in the right way for the race. I'm just powering through this half ironman. I've done a lot of training but not near what I should, so we will see! Recap to come on that in 2 weeks! EEK! 

I hope everyone had an awesome weekend! 

Fit after Fifty Launch

The day has arrived! Happy dance! So, I thought I'd start by telling how this came into being, some FAQ, and then I will post the link for those that want to get your journey started.

When I moved home, we lived with my mom. I remember my mom saying "I really need you to get me on a diet" which now I don't think she would use that awful diet word ;) I remember thinking to myself "She will never do it." (just being honest hahaha) I especially remember thinking "My stepdad will never do it" .... boy was I wrong. 


My mom told me that she thought it would be silly of her when someone who has a really long waiting list online and I'm living in her house, and yet she is not utilizing that opportunity to learn. So I started to teach her. She has A LOT of the same views as me on food now because I probably just kept pounding them into her head. This isn't about obsession. This isn't about weight loss. This is about eating absolutely anything you want, taking it down to the fundamentals of nutrition, and seeing the beauty and liberation of losing weight while eating anything in moderation (specific moderations that we will explain). 

I am SO passionate about what I do, and this approach. I don't change up my programs that much because I would feel like a con. There's no new way to do it. This is nutrition. This is the basics. You learn it, and you live free from food for the rest of your life.

Here are some things I want you to know: 

  • My mom does not eat excessive amounts of protein. She aims for protein in every single meal, and sometimes she eats just egg whites with fat free cheese for a snack. That doesn't mean that she obsesses over it. Sometimes she eats a grilled chicken salad, but that's because she's planning on pizza for dinner. She always says "It's not a big deal. It's life. You can't expect to just eat extravagant amounts of everything. Duh. What is life?" ... If you know my mom, you know she's adorable and she really does say "What is life?" hahaha! 
  • She did not work out at all to lose this weight and neither did my step dad who has lost 50 pounds. 
  • She enjoys everything. If she doesn't like it, she doesn't eat it. 
  • She thinks this is really easy (because it is)
30 pounds down and still losing one pound her week!

30 pounds down and still losing one pound her week!

Here's what I want you to know about my stepdad: 

  • He didn't workout a single day to lose 50 pounds 
  • He hates all "healthy foods" (he's gotten better)
  • He weighs at 73 than he has since he was like 35 years old

I know there is always questions as I launch a new program so I thought I'd do my best to answer those: 

Do you have to be 50 to do this? 

Absolutely not. My mom is over 50 hence where the name came from, but the point is that it's a starter program. It's not going to have workouts to start, and it's something that is going to break it down for you word for word so that you can do this very easily.

How much does it cost? 

he program is going to be $150 for 12 weeks of coaching. I know that will seem expensive, and I'm not going to go into all the comparisons of what that could buy. I get it. I'm cheap. HAHA! But my promise to you is that your life is going to change and you'll wonder how you got this far without learning this.

How expensive is the food? Do I have to buy any supplements?

You buy the food that you want, and you will make it work to your goals. I don't take a single supplement and the only supplement you will ever see me recommend is a multi vitamin. If you like protein powder, then you can buy it but protein powder is NOT something you are forced to eat. I never eat protein shakes. I get my protein from other sources, and so does momfitscript!

What is macros and why do I want to do this? 

Macros are simply a breakdown of carbs, fats, and proteins! This program is going to customize those goals for you and teach you how to count them including all of your favorite foods to reach your goals. There will be check ins to make sure that the macros that you are using are working appropriately for you and adjustments will be made if needed. You are going to learn A LOT! You also will be in a facebook team group of women that are on the same journey as you. It's grown to be an INCREDIBLE group. There are ALL ages and all levels of fitness in this team.

Who will be my coach? 

Momfitscript will be who is your primary coach. Her wealth of knowledge after talking with me for months and months is HUGE. She will be mentored (probably with every email) from me, and we will discuss everything. You will get taken care of that's for sure. However, she will be your first in command ;) 

AND WITH THAT, here is the link! In 100% honesty, I expect to sell out today as there are only 10 spots. If you are wanting to take the leap then I just wanted to let you know that! :) If you want to read all of the details, the link is HERE! Click on customized programs and then click on Fit after 50 to see details!

Fit After Fifty
Add To Cart

Healthy Pumpkin Dip

Oh, how easy this recipe is and how short this blog will be and how much you are going to love this! There was someone on our retreat this weekend that had made this dip (but of course I knew it wasn't the healthy version) and my mind went A-HA! That's how I do most of my healthy recipes to be honest with you. I want everyone to know that I do create my own recipes as I would never like steal someone else's idea. I try to not look at healthy food blogs for inspiration because I never want to accidentally copy someone so normally I'm always thinking of ideas of things I could do to change non-healthy to healthy for the blog! :) Let's just get right to it because I'm so dang excited! 


  • One container of fat free Cool whip 
  • One can of pumpkin puree
  • One box of sugar free vanilla pudding mix 



Tip #1: It's the actual powder mix of the pudding. You don't make the pudding. I added like a teaspoon of pumpkin pie spice and cinnamon to give it more of a spice flavor. 

Tip #2: After this sits in the fridge, it gets more flavor. The spice and pumpkin flavor comes out more, so if it's faint and light, it will get stronger.

MACROS: (This was a hard one to calculate)

One tablespoon should be around 2.6g C 0g F 0g P 


  • Clearly in mini pumpkin pie containers 

The macros on these are 4.5g F 13g C 0g P so they aren't the best for their size, but this is such a delicious combo!

  • Cinnamon crackers

I wish I knew the brand but I could have sworn it was from Trader Joes, however you could make your own and I know they have some cinnamon sugar sticks. The combo of light fluffy dip with cinnamon cranky stick-I.Can't.Even.

  • Apple slices

I thought I'd throw this in here because it's unexpected but a great taste combo. It's such a sweet healthy treat! :) 

As always, let me know if you make it! I'd love to see on instagram or facebook so tag me pretty please! :) 


I'm more than honored to feature one of my best social media friends to you today. This is a woman of true talent, true heart, and genuine love for others and their success in the tri and running world. She really does just radiate joy of the sport, and has such a foundation in it that she's someone that I listen very carefully to because I know I can learn so much! You can find her over on her WEBSITE or her instagram @inpyn! 

Who is she? :) 

Elizabeth Inpyn, I am a sports nutritionist and holistic health consultant. My background is teaching (I was a college health sciences and history professor before jumping into nutrition full time). I'm a California girl currently living in Atlanta Georgia- trying to adjust the charms and idiosyncrasies of “the South”.

I have been doing triathlons for 7 years although still consider myself a work-in-progress. I've been a competitive swimmer and water polo player all my life but running is my true passion. If the TV is on – it’s The Food Network, HGTV or ESPN. I'm a big fan of NPR and have a steady stream of podcasts on regular rotation.

What races are you planning for?

I have been on the injured list for a couple seasons so 2016 is going to be a big year – I am so thrilled to get back out there. Racing is fun but I love the training and commitment it takes to get myself to the start line. I'm signed up for Chattanooga 70.3 in May, some Olympic tri's in July/Aug and am looking at a few Ironman races for the fall. I'd also like to do a bunch of road races – I enjoy destination racing and anything close to or on a beach is right up my alley.

How did you know it was time to take on the big 140.6? Did you do any 70.3 races prior?

I've done multiple 70.3 and Olympic distance triathlons but never had the real desire to do a full IM until this year. I hated all the hype surrounding M.dot participants (the slang for triathletes who've completed an Ironman). I also know my body well enough to appreciate the long-term damage and toll it would take.

I feel like I am finally at a place where I have built a solid foundation with my training – years of muscular adaptations, functional strength, cycling knowledge and fueling expertise. I'm not jumping in blind like many people do. I have a wonderful coach who put me on a long-term plan right from the beginning.

On day 1 he asked me “Where do you want to be in 5 years?” He wasn't interested in the immediate – he was building an athlete from the ground up. I respect him for that and for teaching me how to grow and adapt day by day.

Have you done any half ironmans/marathons in the past? If so, which ones?

My two favorite races were my very first triathlon and Rev3 Portland. The San Diego International Triathlon happens every year on the day before or on my birthday. It was my first triathlon and I couldn't think of a better way to spend my 31st birthday. The course is lovely, my entire family was there to cheer me on and the weather was perfect. It’s a must-do for sure.

Rev3 Portland (which unfortunately no longer exists) was an incredible 70.3 venue. The ride was ridiculously hilly, which I love and the run was pancake flat with the most fun aid stations ever.

I think Challenge (the company who purchased Rev3) puts on such great races. I couldn't recommend them more – they make every athlete feel important and the courses and locations are epic.

Which training program are you using? 

I have a triathlon coach – Matt Dixon with PurplePatch in San Francisco. I think there are some really amazing coaches out there now – find one that works for you, one that values recovery as much as training and one that will hold you accountable when things get hard.

It’s not exactly coaching but I'd also like to mention getting a bike fit. This is often overlooked and I swear it’s the biggest thing to help make you a better rider (not to mention avoid injury). I've had several over the years and after each one I see improvements in power and efficiency. Find a reputable bike fit guru in your area and spend the time and money to get your bike dialed in specifically for your body and riding style. Money well spent!

As a nutrition coach, what is your nutrition like?

My nutrition is constantly evolving – as it should be. My body, training levels and nutrient needs change with time. My first year in triathlon I ate almond butter and honey sandwiches with a big bottle of water and felt perfectly fine. Granted – I was training much less and on a kick to avoid anything packaged or premade.

These days I am what you'd call a fat-fueled athlete with timed carbohydrates and protein. I use myself as a science lab so I can recommend things to my clients. I sweat a lot- a lot, like a 250lb. man in the Vegas desert. So hydration is my biggest concern and something I've seen the greatest benefit from. I use SOS Hydration – medically formulated and based on what you'd get in an IV bag for rehydration in a hospital. I love it – not too sweet and sodium heavy.

Most products on the market these days are way under delivering on the sodium. Why should we have to take 'salt pills' in addition to our hydration product? I also like Osmo for Women and Skratch Labs.

For fueling – I take in less than most people but it’s because I've trained my body that way over the years. I hated the constant spike and crash from traditional sports bars and gels and knew I would do better with a constant source of energy. I use GenUCAN, Health Warrior chia bars, Pocket Fuels nut butters and MCT oil. I also make my own food for long rides- salted roasted potatoes, rice cakes, protein balls etc.

In terms of nutrition outside of training- I fell into the trap of eating way too little to support my body and paid the price (injuries, weakened immune system, loss of menstruation, digestion issues etc). Sometimes even an 'expert' in nutrition needs to take a step back and assess things.

These days I'm about 50% plant based (for recovery and digestive ease) and include fish, chicken, eggs and red meat the rest of the time. I also do bone broth- if you're not on that train yet; jump aboard.

The biggest change I've made and seen results from was adding significant amounts of fat back into my diet. Women’s’ hormonal systems really need fat to keep things in balance. I eat an avocado every day, plus nuts, seeds, cold pressed oils, and olives. I also try to eat fat heavy fish like salmon, sardines and tuna. I don't count calories – I count nutrients. My daily check-ins are around vitamins and minerals “Did I get enough Vitamin D or magnesium today?” “How are my iron stores and my post strength training protein needs?”

Do you have any tips for endurance athletes with specifics for fuel?

N=1 … Every athlete is different and unique and you need to spend the time learning what works best for your body. Avoid the peer pressure to be fat-adapted/carb heavy/plant based/ **insert latest diet trend here. ** You know your body better than anybody else and you can feel the results from different types of foods.

Start with whole foods and work backwards to packaged sports products. Begin at the base of the food chain and try those things – potatoes, bananas, dates, nuts, seaweed sheets etc.

Hydration – if you can nail that, then you are 90% of the way there. Order a few products and test them out. Don't assume what you have is working. I honestly didn't know how strong I could feel until I began using SOS.

Eat often and eat a lot. The only way to properly recover from your training sessions is to refuel. You are sabotaging yourself and all your hard work if you aren't giving your body what it needs to repair and rebuild.

Balance-What else do you do for fun?

Fun... triathlon is FUN! Can I do a blanket statement and say, “Anything I do with Alex is fun?” He is my person and when we are together, life is fun. When I'm not swimbikerunning I love to take pictures and people watch. I would make an excellent paparazzi.

If you don't see me in the pool I'm probably in the kitchen – cooking (for other people) brings me such joy. I'm also a big reader – if I could sit on a beach with a good book I would never leave. My family is everything to me so swimming with my nieces, baking with my mom, laughing at my dads silly and offensive jokes and watching old Will Ferrell movies with my brother are heavenly.

Any last words of advice?

I think the four things I wish someone would have told me when I started doing triathlons:

1. Coaching is a valuable investment – I am the odd type of athlete who doesn't technically “need” a coach. I can motivate myself, I will get up at 4am and work my butt off, I have a long background in sports and understand things like training blocks/taper/aerobic vs. anaerobic and so on. But the first thing I did after getting a bike was find a coach. Having someone more knowledgeable, patient, unemotional and laser focused on your success is the #1 way to become your absolute best self. Coaching can come in many forms – a nutrition coach like myself, a tri coach that works with you all season, a swim coach who spends a couple hours in the pool with you working on technique- even free clinics at your local bike shop are valuable. Constantly keep learning!

2. Accountability goes a long way. Don't just 'dream about it' – write your goals down and share them with the world. Sign up for a race, commit to a training/nutrition plan, join a tri club or

Masters swim program or find a friend who will be waiting for you after work to run laps around the track.

3. Injury Prevention is worth its weight in gold! At some point we all get injured – it could be a knee issue, a stress fracture, or any number other ailments. The best way to keep yourself out of the doctor’s office and ready for race day is adequate sleep, proper nutrition, structured recovery and foundational strength/mobility.

4. Have FUN! So many people (myself included) get obsessed with swimbikerun – the numbers, the gear, the high training volume and they miss out on the true joy of the sport. Keep your priorities straight (life, family, work, sleep) and be grateful for everything you have. Make time to acknowledge the GOOD!

I hope everyone loved this as much as me!

How Community changed my walk with Christ

I put this on my instagram this morning but I have found that sometimes I write on this blog with the intentions of it being my job when the reason that I started all of this was so that I could have something to look back on with memories and the feelings that I had at the time. I love that about blogging, and I always say that I want to be more lifestyle but then I'll post about my life and my numbers will be way down and so I never do it! Ha! #candid 

So, basically today I just decided that I wanted to blog because I enjoy it and not worry about that and sometimes it feels nice to let go of all the numbers and just come back to what you love. 

I've always felt this really strong calling on my life in the faith, but I've never really known how to make that happen. I was always "too busy" and "couldn't find the right church" and if I found a church, I wasn't in the "clique" so I would just go on Sundays and do a devotion every blue moon and call it a day. I think that many times we get stuck in the bible belt where everyone is a "Christian" and living that out just essentially doesn't happen. You could ask just about anyone if they believed and they would tell you yes, but I just want so much more. Because I believe, I want it to pour out of me every day, and not just on Sundays. 

When we moved to NYC, we decided to join a small group and basically that was the best decision we ever made. I actually think it changed my life forever, because it really showed me the foundation of how I wanted my faith to look. When we live there, no one has family close. You are each others family. It was always a constant, and I think that was because of the values of my church and my small group leaders because even when we couldn't come, community group always happened. It didn't matter how many people or how few people, they were there meeting in each others homes. We talked for like an hour and then we read scripture and talked through different things. Many times we would talk about what was going on politically, and how we felt about that from a loving, compassionate Christ centered focus. Everyone was coming from different backgrounds so we disagreed A LOT, but it was in a loving way where we were able to discuss it. 

WAHHH I don't like looking at these! I miss them so much! haha!

WAHHH I don't like looking at these! I miss them so much! haha!

Friendships are just DIFFERENT when they are founded on Christ. I think that's why this is always encouraged in marriage, because the amount of love and compassion and loyalty just feels so much on a deeper level. Community group immediately became a place of vulnerability and trust. I could tell these people my deepest thoughts, and they loved me anyway. I didn't feel insecure or scared to share anything because I knew the love they had for me emulated that of Christ. {{I don't want to give off some vibe that they were perfect-people are always sinners and imperfect but it was just different than any other friendships I've ever had}} 

Even though the community started on Wednesdays in our homes, it extended throughout the week. These became my closest friends. These were the people I did everything with. We fed off one another, and we talked about Jesus all the time. When we founded our relationship on that, it wasn't awkward to talk about these things like it is with other people. As much as I don't want it to be awkward, bringing up how I view things through Christ is not something I bring up much to the general population. Call me a scaredy cat and I know I'll get comments that I need to be brave and all that, but the reality is that it's awkward to ask to pray before a meal with friends where this isn't your "thing" 

Lastly, the conversations that you have in a close knit community of believers would probably be laughed at by the outside world, but it's so life changing. You have questions that really challenge you to THINK about how you feel about something. I didn't just form my opinions on political topics based on how I grew up in Shelby, NC but from genuinely seeking scripture and what I thought led me to the cross. Another example of this is like this weekend, we had questions like "What place do you feel the most comfortable and at rest?" or "How do you think this scripture applies to your life?" and many times there is that awkward silence for a moment while everyone thinks. That's not "normal behavior" that people do on a Friday night. But, it's so integral in deciding who you are. You are able to bounce ideas off of one another and you learn so much about yourself. 

I say this all the time, but again this is personal opinions on my blog and how I feel that community has been life changing for me, so I hope to not offend anyone. I feel people get offended quite often, so I don't want to say that you can't have these kinds of close relationships not founded on Jesus. I'm just saying the depth of relationships that I have with these people is unmatched. I can bear hug my guy friends, and tell them I love them, and it's absolutely 100% appropriate. Tanner and his guy friends told each other they loved each other all the time and it wasn't awkward. 

When we moved back, we realized this was vital. So when we joined BRCC, we swan dived right into community. HAHA! They were probably like "Woah, who is this girl?" but we really just tried to start getting involved immediately because it has made all the difference in our lives and even extends into our marriage. We see such Godly marriage examples and talk about how we can better ours to emulate Christ and these couples. It's just so awesome. 

I hope this encourages you to never be scared to jump right in. The body at my church in Shelby had their core group before we came. They didn't need us per se. You have to invite yourself first to begin being invited. It might feel unnatural, but just do it! Go to the cookouts, go to the prayer groups, go to the pot luck dinners. They will pull you in and make you family pretty much at all churches, and it's SUCH an amazing feeling. 

Pumpkin Spice Protein Cheesecake

THIS ONE IS FOR THE BOOKS! (or ebooks eventually HA) 

It's a very simple recipe that I've used before with my Protein Oreo Cheesecake, and it tastes just as amazing! These are my two favorite flavors so I can't choose between them, however for fall, this is such a protein treat! 

Protein is not as hard to get into your day as people think. You just have to be creative. Each slice has 2g F 8g C 22g P and the whole cake has 16g F 64g C 176g P! haha! 

Let's get right to it! 


  • Eggs (2 whole, 2 white)
  • 2 scoops vanilla whey protein powder (I actually used Cellucor Cookies & Cream and it was amazing but I recommend Vanilla)
  • 2 (8 oz) packages of fat free cream cheese
  • 3 (5.3oz) small Nonfat Plain Greek Yogurt (or you could just get the big tubs and use 16oz
  • Canned Pumpkin Puree (You will use 3 tablespoons)
  • 2 tablespoons Torani Sugar FreePumpkin Pie Syrup (I bought mine at World Market-you can get this on Amazon and I'm going to use it all season in tons of recipes-it really has a strong wonderful flavor)
  • 1/2 tablespoon Pumpkin Pie Spice 
  • 1 tablespoon cinnamon (I killed it with cinnamon as this will cook out and I was trying to get that strong pumpkin spice taste 
  • dash of baking powder 
  • 7 tablespoons of baking stevia (8 tablespoons= 1/2 cup so you could just do that but I didn't want the fake sweetener taste to be too strong so I kept adding and tasting)

I know this looks like a lot of ingredients, but really a lot of them are to get that pumpkin flavor which we all love so much! The general base for a protein cheesecake is so easy and quick, so don't be afraid to try it without the pumpkin stuff if you don't have that! :) 


  • Preheat oven to 250 
  • Mix all ingredients (I used my Kitchen Aid)--I have an "appliance garage" at my new house which is such a funny word but I love it because I can put my appliances out of site, but yet so reachable when needed! This is where I keep my blender for my waffles which is right beside my protein waffle station ;) HA! 
  • Spray round pan! 
  • Bake for 30 minutes 
  • Turn up heat to 350 and make another 30 minutes 
  • This cooking situation that seems odd allows for the inside to cook and then the outside to get crunchy creating a true cheesecake type texture. 

I immediately wanted to photograph this cheesecake and so the first piece out was like cheesecake slop. HA! So, that reminded me to tell you guys that while taste testing is totally fine, you might get that firm cheesecake feel if you let it chill overnight or like 4 hours or something. This morning, it was perfect!! 

Let me know if you try this as I love seeing my recipes on facebook and instagram of course! 

Last, but not least, I have had a lot of people comment on my photography of my images lately.  Let me tell you that I am NOT a photographer. I have had to do tons of research, and one of the most (and cheapest) comprehensive guides has been this ebook. I have decided that I'm not going to hold back anything that has helped me be successful as a blogger and soon I'm going to start giving tips very frequently and have a place on my blog that will help you personally get started with making money with blogging. It's so fun to watch others succeed and learn this world. So, I know it's just another thing to purchase, but I had to invest in myself to really get going to learn things and if you want an amazing book to help guide you with photography, this is the one!

Buy Now

With love and pumpkin cheesecake,



Calculating Macros for the First Time

So I think the biggest battle for people once they understand the concept is "Okay, now what numbers do I use?" If you don't know what macros are at all, refer HERE

The truth of the matter is, it's all across the board. If you are going to plug in your information to myfitnesspal, it's going to give you recommendations, and it's going to be really high carb, moderate fat and really really low protein. This is based on clinical trials that they have done and the recommendations of what is the minimum amount of protein that can maintain the muscle mass that you have now. In my personal opinion, these numbers are WHACK and not going to get anyone anywhere. I go with a higher protein but since I started coaching, my protein amounts that I recommend have lowered. 

"But, Katie, what is high and what is low?" Good question you ask! ;) 

I would say low is anything less than 100g. High is anything above 150g. And I normally go somewhere in the middle. That is relative so don't get all upset over those figures. 

So, how does one calculate macros? Well shameless plug that I normally don't do in blogs, but I have a program called Relentless Resolutions under Challenge Groups in my shop that will give you the calculations for that based on your height, weight, age, and all of that. It will give you recommendations of what to do if you are not seeing results after the first month and all about how to count. 

However, I always say to use critical thinking so where do these equations come from? They come from clinical trials that have shown that for the general population, the basal metabolic rate can be determined with them. There are a few different equations and there are different people who agree that you should use one over the other. The one that I use is one that was shown superior to the others in a  more recent study just based on population norms of today. 

BUT, the kicker is that our metabolisms are all across the board. If you are a chronic dieter, then this is going to way overestimate your caloric intake needed to see results. If you are someone who has never dieted, they may be spot on. If you are somewhere in between then you might just need to make a little bit of an adjustment but I would say that the equations are going to give you the upper end of what your calories are. 

"So, then what the heck do I do?" Good question ;) 

Trial and error. That is going to be the best thing that you can do. Just start. No matter what the numbers are, your body is going to respond to a balanced intake. Give your body 2-3 weeks with no big cheats on the weekends so that you can know that these numbers are appropriate for you and then you can move forward from there. At that point, you may want to make small adjustments and lowering of calories if you are not seeing results. 

In the app, this is where you would go to input your goals. If you don't buy the premium version, you can only change percentages and not actual grams. This is okay. Just get them as close as possible and know your actual numbers in your head!

In the app, this is where you would go to input your goals. If you don't buy the premium version, you can only change percentages and not actual grams. This is okay. Just get them as close as possible and know your actual numbers in your head!

The goal is that you want to keep your calories as high as possible while still getting results. I know all these programs promise all these quick results and they will provide but you know what they are doing...providing a plan that has a really low caloric intake and lowering your basal metabolic rate (metabolism) while they give you no food. Start high, reduce from there. 

Many times when clients do not see results, I don't even immediately take calories from baseline. I just add in some low carb days. This mentally keeps you focused and consistent but provides an overall lower caloric intake for the week so that you are still getting results. 

If you are just going to jack all of your calories from the beginning, your body may respond and most likely it will. You will lose weight and you may lose a lot of weight but there is going to be a point even if it's a year from now that you establish a new set point of what your body needs to run. Therefore if you have a lot of weight to lose, and you lower your set point then when you reach a plateau, you are not going to have anything to cut from and that's when you hear about women who say that they can't lose weight unless they are eating like 900 calories which is just crazy talk. 

Everyone is different though. If you are at 1100 calories and you are satisfied, you don't have cravings, you aren't having to cheat, and all of that, I think that it's a myth that you can't go lower at least for a time frame. Please do not attack me on this, but I think society has now created this threshold of like "if you go below 1200 calories then you are literally starving yourself" and I don't think that's the case. Some days my mom will have less than that because she eats 3 square meals per day that are full of fat and carbs, and she is satisfied and full and is not going to just stuff her face. She's not restricting because if you know my mom, she has a really healthy relationship with food. She just has very little muscle mass and so she has a lower basal metabolic rate. Restriction is one thing and I never recommend that. Having a lower caloric threshold needed is another. 

So, to wrap this up, you need to just use trial and error if you are going to do this on your own. Pick some numbers in a balanced way and just start. You can make adjustments from there! 

with love and macros,


The day I quit App Cheerleading

Now this is an interesting topic choice for today, however there is a reason that I decided to do this. While I was on my 16 mile run with my running group, there was a man there that told me a story of how after just a few short months of going to the Citadel, he quit. He gave up the dream, and he quit. He said it changed his life in a good and bad way. I could NOT relate more, and wanted to share what I mean. 

So, when I went to App in 2007, somehow God willing, I made the cheerleading squad. It's funny because I wasn't a very good tumbler, but I had done hours upon hours of practicing to try out, and I hit everything with perfection at try outs. I remember landing my standing tuck like WHAT THE HECK JUST HAPPENED BUT I'M GONNA GO WITH IT! I will never forget those moments or the moment I looked at the list and my name was on it. I get chills thinking about it. I was a college cheerleader at a really cool school. Wow...just wow. 

Fast forward, literally like 6 months later, and I had quit and left it all behind for one reason. I thought it would cure me. I was SO deep in the mental disorder that I had walked myself right into that I thought that quitting would make it better. I thought that I wanted to be skinny for cheerleading so if I eliminated that variable that had caused this, it would all go away. I was way too deep at that point so all it did was give me an excuse to get smaller (because I had a weight cut off at App that I couldn't be any smaller). So, it actually had the opposite effect. 

I vividly remember my friend to this day, Hiliary (who was my base) begging me not to quit. I remember thinking that no one could understand the hell I was in, so I had to do it. When I lost all of my weight, I lost all of my muscle. I could no longer tumble. I could no longer jump. I felt weak when we danced. I felt weak in the air during flying so I would fall a lot. The coach that put me on the squad quit during that summer, and we got a new coach. The new coach had not met me until the season started, and quit frankly, I wouldn't have liked me either. I was quiet and to myself, but I was terrible. I was not even CLOSE to what a college cheerleader looked like. My mind was so hazy that I remember during the games, they would say "That's another Mountaineer..." and of course everyone chimed in with "First Down." My mind was in such a fog that I couldn't ever remember to do it. I can vividly remember the coach telling me that if I couldn't at least remember to say "First Down" that he was going to bench me. During half time, they would have food for us, and of course this was something that I couldn't do. 

The girls on the squad were amazing. They were so sweet to me, and wanted me to be their friend. I isolated myself from them because they would invite me out to eat, and I didn't eat. I couldn't let them know that, so I always just said I couldn't come. I would stay in my dorm Friday to Sunday alone to avoid social settings of eating. I am friends with a lot of those girls on facebook now and I've always wondered what they think of me to this day....the girl that quit so quickly. It kinda makes me tear up because the fact that they are even still nice to me blows my mind. The girls that year on the squad are the best, and I regret more than any of the decisions in my life that I didn't seek relationships with them. And I didn't stick around, because of fear of food. 

To be honest, I don't regret much but I'll say with 100% fact that I regret my first semester at App for so many reasons. I was in such a bad place, and I didn't know what was happening or how to get myself out of it so I just stayed alone in my dorm, and cried a lot. I had a therapist tell me that I was anorexic and I didn't believe it in all honesty. I was SO mad because that word was so awful and didn't describe me. I was NEVER EVER that girl, and somehow I found myself in that situation. 

I quit right after the Halloween game. I walked into the coaches office, and said that I needed to focus on grades. He wasn't happy. He told me that if I was going to quit that I could never come back. I told him I knew that and that my decision was final. He kinda picked fun at me by telling me to have fun studying (which made me so mad at the time lol) but whatever he was mad and I get it. HA! I was shocked he even cared because I was so terrible with my weight and muscle loss and foggy brain. 

The next game my family and boyfriend at the time came up and I sat in the crowd with them at the game. I acted like I was happy that I made the decision when I hated myself for it. From the first day after I quit, I knew I would never quit another thing in my life.

I would never quit beating this disease that had taken this from me. I would never quit my dream of becoming a pharmacist. I would never on friendships, my faith or my marriage. Ever. 

Quitting taught me one thing--> Never quit again. 

This is why I'm so passionate about dreams. This is why I'm so PROUD to be in a body that can do things, a body that can move, a body that is taken care of. I'm so passionate about never giving up on anything that I set out to do no matter how hard or how tough. Every single time that I finish something that I started, I become a new person again. It's like a piece of me from that time frame is put back together. I'm so passionate about freeing people from this fear of food because it literally took a big piece of my life away from me that I'll never be able to get back-my college years. 

While I regret those times, it really was one of the biggest reasons that I am who I am today. I believe that we go through seasons in our lives and we go through struggles so that we can come out on the other side a new person. I've always said that we should always use our struggles for a purpose. God had me go through that so that I can help share my story now in hopes that someone out there reading this blog can relate and say "Okay, I can do that too" 

Troy (left) was probably the only person I confided in at the time what was really going on. Hillary is on the right (and is basically a crossfit BEAST now;) All the girls in the middle are doing such incredible things. 

I know that some reading this might not know this, but eating disorder stories on instagram is like a fad. It's the cool thing to do to even have a page that is dedicated to recovery. It's so weird to me. I don't want to be that girl, and I'm not looking for validation or pity parties or anything like that....I swear. hahaha! I don't want to harp on this topic because it's in my past. I don't like to really talk about it at all anymore because I've moved on and I don't even think about these things. Can you tell those things annoy me? ;) 

It's just that after I had that conversation on our 16 mile run, I realized how far I've come. I realized that for all of these years that I've felt such regret, I could let it go because it taught me to be the person that I am today. So, this long run wasn't the normal long run. It was like the closure to a break up. The final piece with Christ saying "You have been free for so long now. Just let that last piece of regret go and take with it what you've learned from it-Never EVER quit." 

So I won't quit. I won't ever quit...on anything or anybody. And also in honor of this, I'm going to go eat like the biggest breakfast on creation because I'm starving now and SCREW FEAR OF FOOD.

With love and past stories that don't define you, 


Nutrition for Marathoners

So, many people want to run a marathon but when they begin, they haven't taken a look at their nutrition and this is something that cannot be ignored. Obviously as you all know, carbs are going to be essential in the journey to a marathoner, and you need to make sure that you are fueling yourself appropriately for those goals. If you are in a state where you feel that your metabolism is low and that any time you add carbs, you can weight then this might be something to work on before you start the journey to a marathon because it's so vital for your overall health (AND HAPPINESS!) 

Part of the reason I love long run days is my on fire metabolism after. I just eat any and everything and my body is just a vacuum and sucks it right up and then my stomach growls 10 minutes later! It's fun! haha! 

While carbs and proteins and fats (oh my!) are important, your micronutrients (potassium, sodium, magnesium, zinc, iron, etc) are also very important to keep regulated for your race. Today, I'm going to talk about your macronutrients, and later this week I'm going to talk about the details of micronutrients and how to make sure that you are on target with those (which are mostly referred to as "electrolytes"). 

Finding your right nutrition for your race is the most important thing. I can give you these guidelines to follow but at the end of the day, if you are already head deep and doing something that you enjoy/works for you then that is what you should stick with. This guide might be for someone who has never done anything before, and wants to start but doesn't know what to do. 

My general rule is that if you run for an hour, you add 50g of 100% carbohydrate to your calories that you would normally eat for the day. That means that if you run 18 miles and it takes you 2.5 hours then you would add 150g carb to that day. This would include your gus and gels so if you are to take in 2 gus along the way, then that's 50g of carb so you are left with 100g extra for the day. This is going to vary across the board, and may seem like nothing to some people (as it's "only" a 600 calorie increase) but to others they might think this is SO much food and impossible to get in. Most of all-listen to your body because as I say a lot...your body's natural signals tell us more than we could ever imagine. 

If you don't have a general caloric intake or carb amount that you follow then I am one that would definitely recommend it. I'm not saying to be obsessive by any means or that you have to even track, but it's just good (in my opinion) to make sure that you are getting ENOUGH to support your goals as I feel many women are not. Not always but if you are losing weight while marathon training, then you could be depleting muscle which is the opposite of what you want to do. Muscle helps with recovery. Muscle helps with speed. Muscle helps with metabolism (aka muscle to me = more food). You want muscle so don't deplete it by not eating enough. 

That is normally my recommendation however if you are calculating your macros, you are going to include an activity factor for your baseline. If your activity level is very high (because you are training for a marathon), then your activity factor is going to account for that in your basal metabolic rate of calories and so I normally only recommend the increase of 50g of carb/hour to your longest run days, and keep all other days at that baseline. If you are an ultra runner and getting up past 10+ miles during the week days, then that's a different ballgame, but for the most part, even at 6-8 mid week runs, you will be fine with your normal intake. 

I also would recommend thinking of a possible low carb day on your rest day just because your activity level is so high on other days, a low carb rest day might keep your weight maintained because some people will eat so much during training that they gain weight and this could help. I, for one, don't like a low carb day. ha! I'd rather just keep my nutrition steady and I've learned that my body does just fine with that. 

So what about during? My rule for myself is that if I'm not running more than 12 miles, then I don't take any gus with me. I also don't take any water with me. I know that some would tell me that this is not a smart thing to do but I've found it's what works for me and I don't like bothering with all of that for runs at that length. I'll be honest and say even at 14 miles, I probably still wouldn't but that's not my recommendation. Once you hit 14 miles, I would recommend having at least one gu/gel/chomp with you on your run. Don't wait until you feel that you need the nutrition to take the gu. You want to take the gu halfway through so that your pre workout meal follows through to that point, and then you are replenishing those glycogen stores halfway through to help you make it the rest of the way. 

I know that every single time I'm diligent about my nutrition, my runs are awesome. If I get lazy because I hate carrying stuff with me, my runs always suffer. You HAVE TO HAVE FUEL (Can you tell I'm shouting this at myself! lol). Ever since I was a little kid on the soccer field, I hated intra workout nutrition. I never took the water, grapes and orange slices at halftime. If I had two games back to back, I never drank the Capri sun after the first game. It just always is weird to me, and doesn't feel natural. I have to force it. I can distinctly remember coaches always fussing at me "Raines! Have you drank water?" UHHH NO!!! ha! {{Raines is my maiden name for those confused}}

If you are running 18 miles, then I would recommend 2 gus/gels. You want to space them out along the run. While you normally wouldn't need a gu at 6 miles, this is when you would take your first, because you want that to last you to the end. Again, I'm going to be honest in that, if I run 18 miles, I will take ONE gu. 

If you are running a marathon, take 50 gus. Jk jk! Normally I would say to take a gu every 6-7 miles and normally totaling 4 total. The general unwritten rule is that you take a gu right before a water station. This is just an effective way to wash it down. So, if I spot a water station at around the mileage that I'm going to be taking a gu then I grab one out of whatever I have them stored in! 

What about the morning of a marathon? The general rule is that you want to have a slow digesting carb and protein when you wake up and then you want to have a fast acting carb right before you start the race. Some foods that might fit this would be if you were to have a bowl of oats with a side of egg whites and some peanut butter for breakfast, and then before the race began, you had a banana. Fruit or some sort of bar or candy is going to be a great source right before there race. It's quick, easy to eat and gets energy right where you need it without making you feel full like the oats and fiber might do!

I simply cannot carry water with me. A water bottle in my hand drives me crazy sloshing around. However, I've found that I like having my camel back. This just feels less annoying to me, and so if you don't have one, then I would recommend looking into getting one because I personally love it. However, having water for those long runs is so vital. If not, you will end up with a dehydrated gut and bloating and bloody diarrhea for the rest of the day. Did you like that visual? Can you tell I've been there? ;) 

Feel free to ask any questions as I'm sure I didn't cover everything, but I wanted to give you guys a good idea of how to schedule your nutrition around your marathon running goals! 

with love and marathon nutrition, 


Macro Party

So, I'll start this off with a question and you guys can weigh in if you feel the urge! haha! 

I had SO many people ask me to do Youtube, and youtube is no joke. It's a lot of work especially to add to everything else. In relation to other things that I do, I had a lot of views in the beginning and now I have like hardly any! HA! I know it's hard to watch a 10 minute video (TOTALLY get that) so do you guys actually enjoy it? My blog doesn't even get near as many (like half) if I do a video versus an actual blog so just curious! :) 


I wanted to give a quick run down of how that went. It's somewhat depressing because it was such a whirlwind yesterday getting everything prepared as I had a bible study here Wednesday night and then Thursday night, I planned this so with the back to back, my training and my clients, I had NO time and thought "I literally took no pictures!" Tanner was like "AHHHH! What were we thinking?" haha! He doesn't do a thing on social media and it's cute how he totally gets it-his wife has to document her whole life so people stay interested! HAHAHA! DUH! 

So, I always had this thought in my mind that I could turn this into something fun and someone mentioned like a 31 party or Pampered Chef! How fun would that be to start up macro parties around my area and have others host them in their homes? If you read my blog, and would be interested, let's chat! I'm going to have more and more at my home coming up, and I'm going to be selling tickets for that.

This is a snapshot of the introduction to Myfitnesspal Lesson

This is a snapshot of the introduction to Myfitnesspal Lesson

I prepared "macro friendly" items across the board so that everyone could see the different things that you could eat while still living a healthy diet. I would plan a little differently on my next one (which is why this one was so crucial to not sell tickets because I wanted to practice first with closest friends and family) but overall the food choices were good. I wanted to have some things that I made that were special protein things: 

  • Pumpkin Brownies (these turned out weird so I was sad) 
  • Pumpkin Spice Protein Mini Muffins

But I also wanted to show that you could eat things that were just out of the bakery at walmart: 

  • Pumpkin Spice Cupcakes 
  • Pumpkin Cookies right out of the bag with real butter 

We (and when I say we-Momfitscript came over about 3 hours beforehand to help me cook), and we made Pizza Bites and Burger Bites. They were so simple in that we just cut low carb wraps into little circles (using the top of a green bean can), put those into a mini muffin pan, added lean beef to each one. For the pizza bites, we also added turkey pepperoni and a little pizza sauce with fat free mozzarella. For the burger bites, we added bacon and cheddar cheese. We baked those for like 15 minutes until the wraps turned crispy (broiled them for a second too).

I also had chips and dip. The dip was a spinach dip made with greek yogurt. And that was pretty much it. One of my friends brought her cranberry granola bars which were delicious and have 5g F 24g C 3g P which I think is fantastic for how big they were to be granola (as it's normally very carb heavy). 

I put out little cards that said what each thing was with the macros along with that. We got food, and then sat down for the little lesson! Haha! I had Tanner connect the HDMI to the TV and the computer with a powerpoint that I had made for my Koda seminar. From there, I just taught all about macros, how to read a label, how to calculate your calories, how to calculate your macros, what the science says about each of these things, why you don't need to listen to all the diet myths, and just how to live life easily in a healthy manner. I taught them the basics of myfitnesspal as well so they would know how to begin with using that app. One of my moms friends has lost 20 pounds on macros and does it BY HAND. WHAT THE WHAT? #truemacrocounter #iwouldnever LOL!!

At the end, I just let them ask any questions that they had and calculated and gave each one of them different numbers to try throughout the week and I made sure to program those into their goals in their phone through myfitnesspal. 

This is a screenshot of part of the presentation where I discuss how to read a label. In the future, I'm going to print these off for everyone to make notes.

This is a screenshot of part of the presentation where I discuss how to read a label. In the future, I'm going to print these off for everyone to make notes.

Honestly, more than anything, I love just opening up this to so many people and showing them what it's all about. My mom is my little cheerleader in the background as she's had so much success with it, and she was able to share about her experiences and Tanner did the same as the husbands of my moms best friends were there. I can't wait to continue them, and hopefully the word will spread. I'd love to get in the kitchen if we had time during one of them, and really show people how to make a few things that maybe are better hot, and that it's super simple to whip up easy, macro friendly, protein heavy meals! :) 

with love and spreading macro happiness, 


Hybrid Training

Hi guys! The video is very self explanatory so I don't want to write too much! I'm also sorry it's not really edited....like at all. My computer is being very weird, but I've been wanting to get this video out for a few days now so I hope y'all don't mind! I'm trying to get better at you tubing! :) 

With love and hybrid training, 


Katiesfitscript Inc

So, as of last week, Katiesfitscript became incorporated!! 

What does that even mean? Yea I hardly know. HAHA! 

No, I do know but anyone can do it. It doesn't mean that my business is something special, but it does make me feel more legit. ;) Up until this point, I have been a sole proprietor, and I have been told on multiple occasions that for tax purposes, and liability purposes, it would be a better idea to become incorporated. I finally did that, and I got a CPA to help with my taxes. 

I love when people try to act like their business is all super big saying they have to hire on people, and I'm like WE ALL KNOW YOU HIRED YOUR SISTER OR MOM! hahaha! No shame in my game, I asked my mom to help me. We have "office hours" every Tuesday. I don't have the capacity to actually hire someone, and with my mom it's nice because I can tell her if I can't afford her one week or that I don't need her and she just doesn't come. It's fun for us to brainstorm ideas, and she helps with new emails that come through. She should be here any minute, and I think that we are going to try to work on our Fit after Fifty program! 

I just wanted to tell about the future of where Katiesfitscript is going in my head at least. Right now, I am in high demand for reverse dieting and customized macro coaching. I am so so thankful for that, however I have realized that I can only handle so much. I have a waiting list, and so there are those that think that I should just hire someone else to help those people but I've gotten feedback that they are coming to me because they want ME as their coach not someone else or they would have gone to them if that makes sense. Many times, people come to you because they want a relationship with you, and I want to have a relationship with them. But, the bigger that I get, the more that I realize that unfortunately I can't have a relationship with everyone as much as I want but I still want to help them. 

That is why I created Relentless Resolutions to try and help those that may not want individual coaching and wanted a program that they could do themselves. However, I have found that the one missing piece from that is telling people exactly what to eat. I teach them how to count macros, and how to calculate their macros, and the workouts to do but sometimes people are like "okay that's cool but I don't care and I don't want to do that-what do I need to eat?" I stay away from cookie cutter plans because everyone is so different (metabolisms, height, weight, age, etc) but at the end of the day, that's sometimes what people want. That doesn't mean that the cookie cutter version has to be chicken and broccoli 6x per day because I'm gonna tell you right now, my programs will never say that. But, I'm going to have a 2.0 version of this program that will tell you how to count macros, calculations, but also will have meals planned out for you and options within that. 

I'm going to have a full video and pictures to go along with that, and hoping to get a site set up where you have a pass code that will get you access to the full video of exercises so that you don't have to be confused on what I mean. 

Like I mentioned with my mom, we are going to start a program for those that may be older, may not really have the capacity to do what younger folks can do and my mom is going to help coach you guys along on that as she has been through it step by step and lost almost 30 pounds now in a sustainable way that she knows she will keep that way for the rest of her life. It's just too easy with macros. 

I'm going to start seminars out of my home. There will be some that are going to be macro based, and then there are going to be some that are cooking based (and some that combine both). I'm going to start showing you guys how to actually make macro friendly foods in the kitchen so that when you get back home, it's not as hard. 

I'm hoping in the future to spend some time with someone in Medication Therapy Management and learn the ropes and begin implementing that into programs with those that would like this. I will manage their medications under my license as a pharmacist (only those that live in NC of course) and have that in conjunction with a health and fitness program. Tanner and I are going to have a home gym, and I hope to be able to have an all encompassing program run out of our home. 


I would, of course, like any one, love opportunities to work with bigger companies, but I just haven't had any interest yet. I would like to increase the monetization of my blog. I have A LOT of readers, and people talk about being full time bloggers which I am, but I make essentially zero dollars on my blog (other than my programs). I would love for those to see that my blog is somewhere that people go and that they can feel confident in having an ad on my page or paying for me to do a sponsored post for them. 

I want to get another ebook out of recipes. I have TONS AND TONS of ideas in my head, but it's just a matter of putting in the work, and the photography which is hard to really get all of this done with all of my existing clients. I have had to accept that there are going to be periods of time that I'm going to basically make no money because clients take work and time and I can't do everything. In order to grow, I have to back off from other things for a bit. 

I want to have many challenges from prepping for a wedding, after baby, triathlete programs, and so much in between. I REALLY REALLY want to make a challenge that is Christ focused, and has devotions that you do every day along with some at home workouts and whole, healthy eating. It just takes time to develop all of this. My mind is constantly going as there is someone who says "Hey do you have this?" and I do not. I would LOVE to ship out my protein waffle recipe in packages where you didn't have to buy all of the ingredients and I did all of that for you. It just has wet ingredients so it makes it a little more complicated. 

I hope to have my own children and adopt one day, and so I would love to have programs to show how to raise healthy children in a way that doesn't obsess over food. This is obviously something that I, myself, will have to learn.

One thing that I also feel led to do is to have something called Nourish where I host a dinner at my house, show others how to eat well so that they can love well. I feel this urge and calling in my life that there are so many women that are SO tied down by the bondage of food that they can't actually enjoy those around them. I want to talk out those things through the ultimate nourishment which I find in the Bible. It would be a Bible study focused on health. It sounds like a weird cult, and I do NOT mean in the way of "the bible says to only eat this" but just simply in the way of "let's eliminate this food fear and food anxiety piece" so that we can focus on our true God filled purpose in our lives. It has been on my heart a lot for months, and the only thing holding me back (just being honest) is the fear that people will think I'm weird. And I don't want people to think I'm weird. HAHA! I just simply want to show women it's so much more than the food that they eat or the way they look that determines who they are.

I never want it to be about the money though. You can ask anyone that I work with that I really try to let money be the last thing I'm worried about, and many times the girls will remind me that "Hey! My time is up with you!" because I'm going to continue to coach them basically until I feel that they are ready to fly away on their own! HAHA! This is my job, full time, but I really want it to be my purpose and my mission. I feel I am in a very unique position, and one that I'm so grateful for. I have a large following that I have built on social media, and I never want to take that for granted or not realize the impact. I'm not even close to huge like some people and I'm not saying that I am, but I do have thousands of people that read my words on a daily basis. 

I've had to check myself a few times. That's why I feel my morning devotion is so important. Is this about you, Katie? Is that about YOU becoming successful? No. I don't want that. I don't want to be self seeking like that, and I feel that maybe I've done that in the past, and I want everyone to know that my true vision is bigger than that. I just think human nature gets in the way sometimes. We all want to grow. We all have a vision that we want to share with the world, and I think that the internet is a really cool and HUGE space where all are welcome to share that vision. 

The fun of being an entrepreneur is that this can lead in any direction that I want it to go in. I determine what I want the reputation of my business to look like, and I love that. I hope it be a Christ focused one which is hard to find in this industry.

With love and Katiesfitscript Inc, 


When are you ready for the FULL marathon?

I get this concern a lot. There are many men and women that want to run a full marathon but simply feel that they aren't ready. I know that feeling all too well, and I wanted to give some advice when you can look a full dead on and know that you are ready. 

1. There will never be a good time or a better time than now. 

I know that's so cliche but really, it's like kids. Just do it. Sign up for the race, and start the training. Thats how you will know that you are ready. You run, and you get ready. 

2. Stop being afraid

No really, marathon running if you haven't heard is 85% mental and thats the dang truth. You just have to be tough enough to say that no matter what, you're not going to stop. You're going to continue working until you get to that start line, and if you are fierce and a fighter, then there is nothing that can stop you. The heart of a marathoner is one like no other, and you'll learn more about yourself during this time of training that's 12-18 weeks long then you probably ever will. 

3. Have you done any other races? 

It is absolutely not even necessary to do one other race to know that you could in fact do a marathon. Every single one of you reading this can do a marathon even if you have never run before. It may take you longer to prepare so maybe pick a race that's farther out but when you start a training program at the appropriate level for you, and build, you will be amazed. Your body will continue to adapt and through those months of training, you'll watch your body go from only being able to run 8 miles to running 18+ miles. It's really unreal. 

However, I do recommend that running a half marathon is probably something that you should do first. It just makes sense. Make sure that you like running enough to even do a full. If you have done a half, you CAN and I repeat ABSOLUTELY CAN do a full. Absolutely ZERO questions. 

I love me some @sarcasminspandex and she wrote something one time that I resonate with so much (she's an ultra runner by the way). She wrote that "if you can do a 5K, you can do a 10K. If you can do a 10K, you can do a half. If you can do a half, then you can do a full. And if you can do a full, then you can do an ultra. So, if you can do a 5K then you can do an ultra."  I believe that with all of my heart, and I plan on doing an ultra one day myself to prove that logic. 

If you can run the 13.1 miles to the finish of a half marathon then you know you have mental strength and you'll just have to commit to that every weekend for your training cycle. 

Philidelphia Marathon Nov 22- Boston Qualifed! YAY!

Philidelphia Marathon Nov 22- Boston Qualifed! YAY!

4. Do you have the time? 

This is something that you should take into consideration but not let it scare you away. I kept putting off marathon running because I always said that I didn't have time. Again, you will never have time but marathon training is A LOT of time. It's just what you choose to spend your time doing. There are going to be nights that you have to turn in early because you have a long run the next day and you don't need to be out dancing or something. There are going to be days that you don't feel like doing much after a long run, or there will be days that you have to give up time with friends to be able to get that run in on a week night. It's not always easy to get them in, but if you are dedicated to your goal then you have the time. I promise. I'm waking up at 5am tomorrow morning so that I can get my 16 miles in before my friend Brandy really even wakes up, and that way, we can enjoy the day together. 

I try my best to not inconvenience anyone with my training, and therefore I make sacrifices to make that happen. I also try not to miss out on any fun times, so on Friday night I'll probably go to see a band with friends and it wraps up at around 11pm. I will still get up at 5 to run my 16 miles. It's all about what you choose to dedicate yourself to, and there is just about nothing that can take this passion out of my heart. 

5. Do you want to fall utterly in love with your life? 

Okay, then it's time. No really, it's going to change your life. I would venture to say that every single marathon runner will tell you. It just does something to you, and it moves you and the second that you cross that first finish line, you just want to do it all over again (except not right then HAHA). It's so painful but something deep inside of you is found through the suffering, and you cross the finish line as a new person. You find something in yourself that you've never seen before and you are more proud of yourself then you've ever been. There is nothing like it and the passion bleeds through my veins and out of my fingers as I type this. Haha! 

I really hope that this inspires you and motivates you that no matter who you are, or where you are going, you can run a marathon. Only 1% of the population ever runs a marathon and you should totally be one of those people ;) 

with love and marathons, 


Grandfather Mountain Marathon-1st female under 29 (still in awe lol)

Grandfather Mountain Marathon-1st female under 29 (still in awe lol)

Protein Pumpkin Mini Muffins

These muffins are 17 calories-that is not a lie! 17!...which is ironically my number on my varsity soccer team from freshmen year to senior year! HAHA! It's a sign, so let me just go ahead and tell you how to make these. If you make my protein waffles, this recipe will be oddly (but not so oddly) familiar to you, but I think you'll be excited with how easy of a switch in a few things to make muffins! 

Can we take a moment of silence for this photo? I have worked so hard on my photography! HAHA!!

Can we take a moment of silence for this photo? I have worked so hard on my photography! HAHA!!


  • 1/2 cup quick oats 
  • 6 egg whites 
  • 2 sweet N low packets (or stevia or whatever)
  • 1 tablespoon coconut flour 
  • 1/4 cup greek yogurt 
  • 2 tablespoons pumpkin puree 
  • 1 teaspoon baking powder 
  • 1/2 teaspoon vanilla extract 
  • 1/2 tablespoon Torani sugar free pumpkin pie syrup
  •  1 teaspoon of cinnamon 
  • 1 teaspoon nutmeg 
  • pinch of salt
  • 1 tablespoon mini chocolate chips

You can feel free to add as much cinnamon, nutmeg, and sweetener to your tasting! This sure does have a lot of ingredients, and didn't seem like it did when I did it! HAHA! But half of them are pumpkin things because GIMME ALL DA PUMPKIN!


  • Preheat oven to 350 degrees
  • Mix all ingredients in blender (it will be a thick consistency and will take some good mixing-taste the batter-it might be better than the muffin HA)


  • Spray mini muffin pan
  • Add 1 tablespoon mix to pan (should fill up 24 muffins)
  • Took 1 tablespoon mini chocolate chips and added a few to the top of the mix (turns out to be 5-6mini chips per muffin)


  • Bake for 7 minutes

ENJOY!!! Believe me, there are going to be many many more to come in this pumpkin season!!! 

With love and pumpkin, 


My opinion on Nicole Arbour-Fat Shaming

So, this is literally the hottest topic right now and it's fitness related so do I have to write a blog on it-DUH! haha! 

If you aren't familiar with what I'm talking about, I'll go ahead and give her even more views and link it up haha! 

There is SO much that is behind this video so buckle your seat beats. I know you think I'm going to talk about how I hate this video but I'm honestly not going to write about that. First off, she is clearly doing this for fame. Like 100%. She picked an EXTREMELY controversial topic, and everyone knows this will get views. She figured out the game, and she's playing it. It's PAINFULLY obvious. Unfortunately, our society has become fame hungry. This is why the guy in Virginia who shot the two newscaster video recorded himself to later upload this to social media. We, as people, want to be famous. It's like a natural instinct, and with social media we know the more ridiculous that we are, the better the chances... 

No exposure is bad exposure right? Miley Cyrus is a wonderful example of someone who epically is the most horrible person, but yet she is going to make millions off of her video that looks as if a man has literally gotten off on her face. How disgusting is that and that I even have to type it but thats literally our world right now. Kayne and Kim are naming their kid God Yeezus. The desire to want to be different in order to be famous is unreal. This is Nicole's thought process, so she painfully doesn't care. She made a follow up video basically saying she could care less about how offensive her video was. 

The problem is that I wouldn't put her in the category "I'm going into rehab" press but "eventually I'll be better and making millions" press. She's more in the category of Josh Duggar, Paula Dean press...the kind that it's not looking good. She has lost SO many followers, and if you look at the comments, I seriously can't find many good comments at all. So, whether she doesn't care or not, her viralness is not helping her. 

Then, there's the fact that she's a comedian. Guys, honestly, comedians make jokes. Have people ever listened to Kevin Hart or The Simpsons or Katt Williams or have you gone to any comedy clubs? They are HIGHLY OFFENSIVE. HIGHLY. Like every word they say is racist, sexual, or picking on someone in the audience. It's just that weight is a SUPER sensitive topic and the body love movement is STRONG right now. People commit suicide over bullying with body shaming, and shaming is never something that works. But, she wasn't trying to help....she was trying to make comedy. Many will say that she's not funny, but that's not the point. Comedians say offensive things and non political things, and have forever!! So, on the basis of just that, can we be THAT mad? 

DO NOT MISTAKE ME for defending her. Her video is rude, distasteful, and makes me cringe because she's so clearly only out for her own fame! She is helping NO one, and her video is making many many people hate her. Her language is TERRIBLE and it's painful to watch her defend herself (instead of apologizing) as even fellow youtube celebrities are saying that this is a train wreck and she's about to crash and burn. No companies are going to want to work with her (which is partly how she would make her money) and people aren't going to continue to follow her after this dies down (which is also how she makes money).

There are a few things that I have to agree with though. 

Why are we all so offended? Like honest to goodness, it's really bad. You can't say ANYTHING these days without offending someone. I'm so liberal (actually libertarian), but like I made a post about husbands and boyfriends in a group and people were like "WELL WHAT ABOUT GIRLFRIENDS?" Like really? Did we just go there?  I have ZERO problems with gay people. I love gay people. Hooray! Love wins. Always. But somehow I offended people by simply being heterosexual basically. 

Internet hate is a REAL problem. This is somewhat of a side note, but when someone goes viral for a bad reason, people get crazy. They have no education or true opinion on the matter, and they will write and I quote "You are a stupid f***ing cunt and I hope you die" Like, my mouth drops open! And you think you're better than Nicole? Now that's comedy. Internet bullying is out.of.control.

She is being a bully and she is fat shaming. There are many health related issues that cause weight gain (PCOS, thyroid, etc) or medications that you have to take for other disease states (antidepressants, steroids, antipsychotics, birth control, and even some antihistamines) and by looking at someone, you have NO idea their health condition. You have NO idea how they eat. You don't know if they have recently lost 100 pounds and if they go to the gym every day. You have absolutely no idea what they have been through, and this could be VERY traumatic events such as sexual abuse, physical abuse or if they are depressed and food is their outlet. There are many eating disorders, and I was affected so I know the pain of not being able to stop something you want to stop. They could be poor and literally the only food they can afford is processed. I know many many larger people who eat organic, non GMO, vegan and try SO hard and continue to be overweight. And she knows this too, but she does a terrible job of portraying it because she thinks she's just making a cute little video that isn't going to ruin her career. 

However, where do we draw the line? At one point do we have to address the obesity issue? Bullying does not help and that is proven by many clinical trials, but I honestly don't think she's trying to bully. I think she's just "trying" to be a comedian (although many including me don't find it funny). But enabling doesn't help either. We do need a wake up call. I feel that many times people say it's genetics while they drive through Mcdonalds drive through. Each individual person knows whether they are "one of those people" and I do believe that there is a huge crutch that people are using in the whole body image movement and not taking ownership of their lives and health. But also, is that our place if thats your choice? I don't think so. If you wanna eat that way and you know the health consequences then so be it. It's the same with smoking. You know it's bad, but some continue to do it. If they get lung cancer, well then they will know why. Food is the same way, but because there are many other reasons why someone can be over weight, and because image is such a huge issue, we just "accept ourselves" as is, and continue eating horrible.

I think the first step is education. I think that hardly anyone knows about the actual way to live a healthy lifestyle. Our entire culture portrays life as dieting or Mcdonalds drive through with no in between. I wish nutrition was something that was taught better, so that people could see they could live life in a very enjoyable manner while still being healthy (and I'm so thankful to have found that so young). I wish that it was easier economically but that is just not the case right now. I wish healthy options were more convenient, and could be found at more restaurants, but that's just not the case. 

Lastly, to go back to Nicole's video, I really think she has dug herself a nice big hole of hate that I don't think she's going to come out of. I think she was distasteful and again instead of apologizing, she dug the whole deeper and offended more people. She "doesn't care" but if she wanted to be famous on the internet and make it her job, then she probably should start caring.

With love and controversy, 


My Experience with Binge Eating

I know I have told my story many times, but I wanted to share a video today talking a little bit about my experience with this because I feel it's an epidemic from the emails that I receive, and I really want to show that it is possible to overcome. I will say that videos are tough because there is so much that I want to say, wish I had said or added but it's hard to just talk it all out without having all kinds of filers or information that you may not be interested in. I plan on doing a topic of more tips of how I specifically overcame this soon! And when I say I have gotten over this, I mean like 100%! 

I'd love it if you subscribed to my channel too of course but I'm always like FOLLOW ME HERE AND HERE AND HERE AND HERE so I get it hahaha!! 

with love and youtube, 


White Couch Review

So, I have had my couch for over a month now and while I know that's not years or anything, I have had some experiences with my couch that have led me to do a review of it. It's so funny how every time I tell someone I have white couch(es), they all say they same things: 

"Oh gosh, you are brave"

"But wait, you don't have kids." 

"You better not let someone with new jeans sit on that." 

"Can I sit down? I don't want to mess anything up." 

white couch review .jpg

HAHAHA! Let me start by saying that I have been telling people for years that I want all white everything and I have researched it and looked into it enough that I know my opinion on it. I didn't just run out and think "Oh a white couch sounds like a GRAND idea." I do however love white couches because I love change in a home. I cannot even fathom having the same decor for like 15 years or something crazy. I need new pillows and blankets and rugs to spice up my life.

So, let me tell you about my couch (I actually have the long couch and the loveseat couch) THAT I ADORE! It's the Ektorp Blekinge White Couch from Ikea. If you ever google white couches, this is what you are going to come across and there are a million and one bloggers out there just like me who defend this couch because it deserves it! It is a slip cover couch. There are many different colors that you can get from canvas to all white to off white to brown to grey. There is a slip that goes over the cushions and there is a slip that goes over the entire frame of the couch. If you have seen a slip cover couch, it is normally SO tacky and looks like it came from Goodwill, but not this one. The slip goes on TIGHT so it pulls it to where it looks like normal. 

When you get the slip cover, you want to steam them because they are in a bag so obviously they are wrinkled. Like I said, it pulls tight so you only have to worry about this on the edges that hang down. Have we steamed them yet? THATS A NO. HA! We will get to it eventually ;) but for now we have wrinkled ends.

The bigger couch was $399 and the smaller one was $299. The slip covers are $49 each, so for two couches, we paid $800. Yes, that is a lot (ALOT) of money but it's two couches and exactly what we wanted. We had to come to an agreement though and y'all will think this is funny. I wanted Emily Ley, Lilly Pulitzer white home. Tanner wanted pottery barn (which he describes as warm and inviting) home. I wanted like a glass coffee table and gold accents (HA), and Tanner was like NEGATIVE. I'm so glad we went with wood and white (with navy and brown accents), specifically because of where we live. I love hosting and I want people to feel comfortable not like they have to sit straight up sipping tea or something. 

Our opinion when we bought the couch was that $800 was a lot of money to spend, but we certainly weren't buying the Pottery Barn couch for 2 grand if we weren't sure about the white thing and if in a few years, our taste changes, then Ikea couches are the better bet and like I said-I love change and probably won't be using the same couch for 20 years regardless. However, it exceeded our expectations. 

We love the fact that it's a slip cover. It's not a question of "why would you ever buy this couch" but rather "why would we ever buy another different one?" Whether your couch is brown or mine is white, the dirt I see on mine is what is just infested in yours over years that you never clean. ;) It normally stays clean, except when people come over. We have hard wood floors and when people come over, they put their feet on your couch. I've never realized people do this, but people do this and I know now. HAHA! It's not a big deal. We normally pulls the cover off of whatever cushion and pop it in the washer. You don't have to wash the whole thing. Example: I spilt coffee on the arm of the couch the very first day (no lie). I was like WHAT IS LIFE RIGHT NOW? But I took it off, washed it, and it looked brand new. If they get real fierce and dirty, I'll just bleach them. If they get dingy from washing them too much (which I doubt because it's a really tough material), it's $49 for a new slip cover people!!! 

Many bloggers say that they wash their couch on a weekly basis. I will go ahead and say that's a funny joke. Not happening. It doesn't even need that. I lint roll it once per week, and it looks brand new. Many bloggers say that they scotch guard their couch and I actually plan on doing this eventually (probably when I get to steaming it haha).

No, I don't have kids but if I did it would still be fine. Jackson came over, he got his feet on it and it made a spot, and I washed it. NO BIG DEAL! I wash my clothes and I actually officially think it's gross that we don't wash our couches! HAHA! I do have dogs, although they are tiny, Zoey sometimes views couches as a place to go to the bathroom (not even kidding) and I absolutely love that I can now just wash and bleach that nastiness right off!

Last thing that I love is that if I do want to change the colors (like man, a grey love seat sounds so beautiful at some point) then all I have to do is pop into Ikea for like 50 bucks, and have an entirely new look to my living room! I'm also a pillow whore so that would come with new pillows too of course. ;) 

So, if you have ever wondered whether you should get a white couch YES YES YOU SHOULD!! But, only if you get the Ektorp Ikea couch (and I wish this was a review I got paid for but it sure isn't hahaha!)

With love and interior design, 


How much protein do you need?

So, you should just go ahead and know that I know everything there is to know and I'm going to change your life with this post. There have been debates for decades, but I'm going to really tell you the truth in this blog. JUST KIDDINGGGGG! Truly, this is just my opinions and what I've seen work with the clients that I work with. 

Everyone knows that you need protein, and for the majority of the population, this is an annoyance more than it's an enjoyance. Most people want more carbs and fats, and just have to shove the protein down. I'm not one of those people and I genuinely enjoy protein. However, I don't like LOVE meat, and I honestly have tried to really reduce my meat consumption completely. My protein sources comes mostly from egg whites (used in recipes-sandwiches, waffles) and I eat fish, protein bars, lean ground turkey, lean ground beef, a little bit of chicken every day, pork tenderloin, turkey jerky, greek yogurt, cheese, and cottage cheese. I get small amounts of protein from other carb sources, but I'm a protein junky. 

I've read a lot of different articles about the amount of protein that you need, and it really does vary based on who you are and your situation and your goals. If you are a marathon runner then your protein goals are going to be vastly differently than a bodybuilder which is going to be different from someone who is just looking to lose weight. This is why a cookie cutter meal plan/tell you what to eat never works because there are specific requirements (proteins, fats, carbs) that each individual needs based on many patient specific factors. 

The requirements that you will find state that you need about 0.8g/kg-1g/kg of body weight in protein. In clinical trials, this is the amount of protein that was shown to help patients maintain the amount of lean muscle that they currently had. This was the MINIMUM amount of protein that an individual should have to not deplete muscle. To me, this is a very low amount of protein as this would only be about 38-45g of protein per day! HA! I eat 135-155g of protein per day. However, do I think that I need as much as I eat? Probably not. Do I think that it will harm me? No. 

So, first I think that you need to look at your goals. If you are looking to lose weight, then I definitely think that your protein should be higher around 1g/lb. This is not a definite and there are no studies that say "this is the amount that will cause you to lose weight" because that just is impossible to do with all of the other factors that go into everyone's weight loss (muscle mass/metabolisms/diet restrictions). This is something that I have just seen successfully in working with clients. However, you have to really use critical thinking logic on this. If you weigh 250lbs, then no you do NOT need 250g of protein per day. Normally, the recommendation for protein (again for the minimum amount to maintain the muscle you have without it wasting away) would be around 10-35% of your total caloric intake. 10%??? I just don't see you getting much of anywhere with that, so I normally recommend 30% of your calories to come from protein. 

I also think that it's a common misconception that you can eat some extravagant amount of protein and that is going to somehow just magically put muscle on your body (like 200+g) even when at a low carb intake. You need carbs as well to build muscle which I normally recommend 35-45% of your intake to be from carbs. It is hard to write an article such as this because there are so many variables. Are you wanting to just strictly put on muscle with no regards for body fat? Well then maybe more carbs and more of a dirty bulk? I don't get many girls (if any) that want to do a dirty bulk (just maybe my husband HA). Are you wanting to lean out while "toning"? All of this matters when determining your protein needs. This is another reason that it is very hard to make a cookie cutter "what do I eat" plan for people. 

I get that request all of the time. I am asked to tell someone EXACTLY what to eat. While this may be successful in the very beginning, this is not sustainable and this is not going to be customized to the nutrition that you will need if I'm just making up a program that doesn't customize for your height, weight, age, metabolism, goals, etc. 

Lastly, there is NO reason that a small girl needs 150+ grams of protein per day. If this is what you prefer, then that's okay and there probably won't be consequences with too much and affecting your kidneys however, the only time in clinical trials that this amount of protein is ever needed is in someone such as a burn victim or other disease states/illnesses. It just isn't necessary and supplementing the rest of your nutrition in carbs and fat is going to benefit you much more in the long run. 

I hope this clarifies or maybe just confuses you more on your protein intake, but the overall golden standard I think that MOST should shoot for is 1g/lb. This seems impossible for some that feel like they can't even get 100g in one day. I thought that I would name some of my favorite protein sources. I would like to say that I do not consume large amounts of meat...at all. If you have carbs to work with you can even add in things such as pea protein powders, seitan, tempeh, or tofu (vegan meats) and still get plenty of protein in.

My favorites are: egg whites (I put them in waffles and sandwiches with fat free cheese), grilled chicken (but normally only have 2oz per day and I prepare the chicken in a million different ways), lean ground beef made into burgers with fat free cheese and normal buns (93% lean found at Walmart or any other grocery store), lean ground turkey (make taco salads, burgers, mixed with rice, beans and salsa), pork tenderloin, turkey jerky (If you click, you will find the amazon link to this but you can find this in Walmart check out line), beef jerky sticks, STEAK (love a good lean steak), quest bars or any other protein bars, minimal protein powder (I only use protein powder in recipes NOT just with water-YUCK DISGUSTING), Muscle Milk Light (100 calorie bottles found at Walmart in the protein powder section), fat free cheese, turkey pepperoni, cottage cheese, greek yogurt, shrimp, tilapia, cod, salmon, soy milk, turkey breasts, tuna, BACON, chorizo (a little higher in fat), and chicken sausage.

These are the ones that are mostly ONLY protein then of course you have the ones that have carbs as well. My point is: protein is really not all that hard to reach and yes, it takes effort and yes, it takes going outside of the box of the normal things that you eat, but I promise you that if you just try some different things, you will find protein sources that you love. 

with love and protein, 


Egg White Roll Ups

Hey guys! I was way too excited about this recipe to not just go ahead and jump on the blog and share it! Since completing my boards and being settled in NC, I realized that recipes were going to be happening on the regular so I'm aiming for once per week but honestly, it will probably be more than that. I love experimenting in the kitchen. So, here's a really delicious one and super festive if you are having guests and you could really switch it up to be anything on the inside! I went with what I had which was: spinach, tomatoes, onions, green peppers, and 97% lean ground turkey 

All of the insiders can easily be changed into your favorites. For example: 

  • Chicken and cheese 
  • Sausage and cheese with veggies
  • Chocolate (not kidding lol) 

The possibilities are endless, and you don't care so let me tell you about how to make the bake. So. EASY!


  • 6 egg whites 
  • 1 tablespoon coconut flour
  • 1 teaspoon baking powder
  • parchment or aluminum foil
  • All your fillers (1/4 cup spinach, 1 ounce ground turkey, 1/4 cup tomatoes, 1/4 cup onions, 1/4 cup peppers)


For me, I already had the ground turkey pre cooked (this is advice that I give to all of my clients-you don't need to just eat protein and veggies but it's nice to have these things on hand to throw into recipes if you make them at the beginning of the week). I also love doing a big batch of tomatoes, onions, green peppers for all kinds of different recipes. I just put them in the skillet (with no oil) and let them cook. Easy peezy lemon squeezy. 

  • Heat oven to 400 degrees 
  • Line baking dish (8x8 for this amount of ingredients) with parchment paper or foil
  • Whisk together egg whites, flour, baking powder (I used an electric hand held blender)
  • Pour liquid into baking dish (it will be completely liquid)
  • Heat up all ingredients or put together if not already cooked 
  • Bake for about 10 minutes (until fluffy and no longer liquid) 

After it's baked, I just immediately cut it into 4 long pieces. This doesn't have to be a roll up, and honestly you could just eat the entire thing for only 200 calories in mostly protein, but nevertheless, I cut it up and was able to roll. Mine tore a little because of how much I put inside, and I'm no perfectionist and kinda "lazy". Reference

The macros for one of the ones that I made with my ingredients were: 

54 calories // 1g fat // 4g carb // 8g protein 


With love and egg whites,