Night Shift and Meal Timing

Hi everyone!

I know I have been MIA for a while, but I have been doing a lot of “me time” after the Arnold Sports Expo bikini competition.  The prep for that competition was the longest and most intense I have done so far and I’d be lying if I said it didn’t take a toll on me!  Over the last month I have been enjoying my time with my boyfriend and our furbabies– enjoying going out to dinner and cooking meals without weighing or measuring.  I can honestly say I haven’t truly tracked my macros since the competition.  I needed a break.  I am also now focusing on my career.  I have began studying (on a daily basis) to get my Certification in Critical Care Nursing, or my CCRN.   My exam is scheduled for mid-May, so wish me luck!!

Anyway, enough about me! I have had many questions and emails regarding when I would eat my meals on night shift.  I figured I would just address this question in a post. Continue reading

The Lions Choice; Review: Protein Pancake Mix

3c994-1443025411021Last year I was lucky enough to find the company “The Lions Choice” on instagram.  This company produces high protein, superfood infused products such as bars, peanut butters, and pancake mixes.  All products are gluten free, non-GMO, no sugar added, contain 20 superfoods, and include an active probiotic. If you remember, a few months ago, I presented you with my review of The Lions Choice Protein Bars. To view this page click here: The Lions Choice Protein Bar Review  As promised, I wanted to provide you with my review of their High Protein Pancake mixes.


The pancake mix comes in 12 ounce packages and, so far, comes in two delicious flavors.  There is a Cookie Dough flavor and a Cinnamon Twist flavor. Continue reading

Mix Up Your Cardio

Cardio.  The dreaded C-word when it comes to fitness.  Doing cardio is like going to the dentist..  You know you need to, but you never want to.. and usually you feel better afterwards, but let’s face it, DURING–it sucks.  Doing cardio is like someone giving you ten dollars for allowing them to punch you square in the gut.  You can’t breathe, you roll around in pain and agony, but in the end, you’re rewarded.

Cardio comes in many forms and routines.  When most people think of cardio they immediately think of the strip of darkness and sadness that consume half of most gyms–The stationary bikes, ellipticals, treadmills, and other boring devices of torture used to elevate your heart rate. Oh the monotony of running in place, biking to no where, walking up stairs while staying on the exact same level.

But in reality, this does not have to be where it begins.  You do not have to succumb to running like a gerbil on a hamster wheel to stay in shape.  I have found the best way to actually enjoy cardio is to continually mix it up!  Perform different exercises for different reps or rounds.  Pair different exercises together. The more the merrier!  It gets your mind off of how much you actually hate exercise when you are constantly changing exercises and counting reps!

Let’s design a new cardio program for you. Continue reading

Spaghetti Squash Scampi

Two shrimp recipes back to back.  Can you tell what I found in sale at the grocery store this week?! This time it is my spin on an Italian favorite, shrimp scampi. This recipe is made low carb using spaghetti squash instead of the normal angel hair pasta.

If you have never worked with sphagetti squash because you are intimidated by its size and have no clue what to do with it, now is the time to overcome that fear. Spaghetti squash is extremely versatile and can replace pasta in any of your favorite dishes. When cooked, it strands into fibers and looks like — you guessed it, spaghetti!

The easiest ways I’ve found to use sphagetti squash  Continue reading

Cauli-Fried Rice

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Cauliflower is such a versatile veggie! It really tastes like what ever you cook it with! This allows for a world of possibilities!  I’ve already made faux mashed potatoes with the cauliflower.  Now, I’d like to share a recipe starring cauliflower as a substitute for rice.  I found these need packages of already “riced” or crumbled cauliflower at Target, and it made life much easier!

You certainly do not need to buy the pre-crumbled cauliflower– it is cheaper to actually buy by the head.  If this is how you purchase you can simply finely chop the cauliflower, or grate the cauliflower raw into a large bowl.  Once you have your grated cauliflower– add veggies!! Any and all veggies you would like in your stir fried rice.  I chose peas, onions, carrots, broccoli, and green beans!  I supersized this recipe so I could meal prep with it for the next few days!  I made a total of 10 1-cup servings!! If you do not plan on meal prepping leftovers, I would recommend cutting the recipe in half!

Continue reading

Homemade Dog Biscuits 

If you have dogs and are anything like me, your dog(s) are pretty darn spoiled! I had the idea to make them puppy cookies for Christmas.  I make Christmas cookies for my boyfriend and I, why not for my furchildren?!   Before the recipe, I want you to meet my pups!

This is Lola.  She is a 1 year old rescued mix from Sarasota Humane Society.  She was labeled as a “lab mix” but we believe she is at least half Australian Kelpie.  She’s a spunky and playful pup that loves peanut butter and cuddling.

Continue reading

No Bake Peanut Butter Protein Bars

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Protein is an essential part to your diet.  It keeps you full longer and helps grow and repair muscles, especially when teamed with weight lifting. Protein bars are great–When you can find one without the extra sugar and carbs! Most protein bars that you find in the grocery store or health food store have very frightening nutrition labels.  Please be mindful next time you grab a bar for some quick protein power, because you might be consuming the equivalent to a candy bar in sugars and fats. When looking for a protein bar, choose one that has approximately 200 or less calories per bar.  Aim for 7 or less grams per fat, but keep the saturated fats as low as possible, healthy fats from almonds or omega-3s are common in protein bars and are good!  Your protein and carbohydrates should be at a similar number, ideally around 20.   Sugars are an important factor to look into when reading the nutrition label.  I usually recommend looking for a bar with as little sugar as possible.  Shoot for 7g or less of sugar.

Few of my personal store bought recommendations are:

Quest Bars- Quest Nutrition Protein Bar, Chocolate Chip Cookie Dough, 20g Protein, 2.1oz Bar, 12 Count

The Lions Choice Bars- The Lions Choice Superfood Protein Bars

Otherwise, you could simply make your own protein bars! Making your own is great because you can choose your own flavors, you know exactly what is going into the mix, and you can make large batches at a time. Continue reading