Wednesday Workout


Wednesday Workout


Wednesday Workout

wwwhite2 The Dirty Dozen

Wednesday Workout


Chocolate Banana Frosty Protein Shake


My life is now complete! After years of having the same post workout combo (protein power mixed with water and a 1/2 of a banana), I decided it was time to mix it up a bit. After what looked like a science experiment gone horribly wrong, I came up with this delicious goodness. I found the original recipe online and made some tweaks to make it my own.

1 scoop MRM All Natural Chocolate Malt Whey Isolate

1 c. Almond Breeze Unsweetened Vanilla Almond Milk

1/2 Frozen Banana

1/4 Alcohol Free Vanilla Extract

5-6 ice cubes

Blend in your handy dandy Ninja blender and enjoy!

This shake is a perfect post workout replenisher as is, but if you would like to make it more of a meal, make these modifications to make it more filling.

Add: 1 T nut butter

Add: 2 T uncooked oats

Use: 1 frozen banana

But if you would like to jazz up this shake a bit, pick and choose what you you would like to add and make your own version.

1/2 c milk of your choice and 1/2 c cold coffee

1-2 T cocoa

1-2 T chia seeds

1 c spinach

1/4 c cottage cheese or plain greek yogurt

Wednesday Workout


Wednesday Workout

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Fitspo or Fitsporn

ass collage

When I see “fitspo” like this I think 3 things:

1. Pull that effing wedgie out of your ass

2. I would not want to sit on a bench after her

3. Are you kidding me? NO ONE works out dressed like that.

But that is what we are bombarded with on tumbler, pinterest, twitter, facebook, fitness mags….it’s everywhere. Almost naked chicks, oiled up, in a gym sporting major wedgies sporting all with the purpose of inspiring you to workout.


And then you have the instagramers!

PicMonkey Collage insta

They clutter up your feed with pics from the locker room in their bra and undies so they can show off their “gains”, post the standard booty shot on #MotivationalMonday, #TransformationTuesday, #WorkoutWednesday, #ThowbackThursday, #FlexFriday, and some other lame ass day they make up and throw a hashtag in front of it so they can show off their hooters and #bootygainsfordays.

What caused this phenomenon of women and men (and yes there are dudes who do this too) feeling they need to plaster the internet with photos of their 3/4 naked bodies all in the name of inspiring others to workout? When did photos like this become what people look to for motivations during their journey to become fit and healthy? And when did this become what fitness newbies aspire to become, another girl showing off their hard work in a gym locker bathroom to an internet full of perverts?

Maybe I’m the odd duck out, but when I look for inspiration, I look for images of STRONG women who are too busy doing WORK to worry about what their hair looks like in a photo. The women with sweat drenched clothes and mascara running down their faces. The women who are REAL and aren’t afraid to be caught looking like a hot mess in the gym – that is how they gauge the difficulty of their workout. Women like Dana Linn Bailey, Jessie Hilgenberg, Ashley Conrad and Nicole Wilkins. Women who don’t necessarily fit in the box of the standard women in the fitness industry, but they are holding their own and inspiring others in a more profound way.

PicMonkey CollageTHE ONE!

So the next time you are trolling instagram, and you are liking away, think about which photo you want to give attention to. Which woman would you want your daughter to aspire to be?

PicMonkey Collage

In reality the only way we will ever #takebackfitspo, is to stop giving these people attention for these actions and start posting pics that are motivating us to workout for OUR HEALTH! You can be proud of the body you have-  no matter what shape or size it is – but you don’t have to flaunt it.

“Classy is when a woman has everything to flaunt, but chooses not to show it.”

Fitness Goals: The Mental Side

This article was recently posted on Health Your Way


So much attention is focused on the physical side of goal setting, but what about the mental and emotional aspect of striving to reach a goal that’s important to you? Train and prepare your mind, as well as your body. Only then will your experience be complete…and more enjoyable!

Every day is a new day, a new week and a new chance to start working towards your goals. So, what are goals exactly? Goals are something that are within your reach that you WANT. It may take WORK to reach them, but the WANT will carry you to them.

 Enjoy the journey.

Sometimes we get stuck in the “work” part of the goal. It’s too hard, it’s too far away, it will take too long, and we forget about why we wanted to reach the goal in the first place. The fire that burned inside of us, the excitement, the JOY. Your goal is obviously something that you want and is going to be awesome when you reach it, so why not enjoy the journey until you get there?

 Focus on the positive.

You are working towards something positive, so if you stay positive and focus on how great the changes are, you will keep moving forward. If you get stuck in the negative or keep looking for the negative, you will have an awful time.

 Your experience is your choice.

You may struggle or have bad days, but look at those as lessons learned. You found a way that doesn’t keep you on track, so don’t go down that path again. See, negative into a positive. You are the one who is on this journey – you control how you experience it. You can make the best of it or you can make the worst of it.

Wednesday Workout

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