Inspiring fitness lovers to have their cupcake and eat it too!

Tag Archives: microwaveable english muffin

Sunday I woke up craving a really GOOD breakfast… I couldn’t decide between Oatless Cinnamon Scramble, Oatmeal Breakfast Parfait, or Protein Pancakes…

Well pancakes won, and I am glad they did!

Easy Protein Pancakes

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1 scoop vanilla protein powder

2 egg whites

1 tsp baking powder

1 tbsp almond flour



Mix first 4 ingredients together in a bowl until smooth.

Add water in small amounts until batter is the consistency you want.


I topped mine with a little bit of Nikki’s coconut butter- honey pecan flavor (prob 1/2 tbsp)

Crunchy Almond Butter

Any kind of berries you want

** Put almond butter between pancakes so it melts and makes like a pancake sandwich ¬†ūüôā

almond butter

Nutritional Info for 2 pancakes (approximates fruit and toppings included)

427 calories

8 fiber

20 carbs

7 sugar

34 protein!

After breakfast I went to the gym.  I originally planned on doing triceps but they were sore from crossfit on Saturday (prob from the barbel roll out) so I just did a short workout off of the top of my head when I got there!

I had lots to do so I did this workout in about 35-40 min.

off the top workout

I got to spend the day with my two good friends Ashlee and Miranda. ¬†Our lunch turned into like a 3 hour chat session. ¬†What can I say, It’s good to be around your girlfriends ¬†ūüôā

(Flashback photos)


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For dinner I quickly whipped up a microwaveable English muffin and had a toasted turkey, egg, and cheese sandwich!

Laughing cow cinnamon cream cheese makes everything better!

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Nothing to crazy for dinner since I had people coming over for my wildtree party.

My weekly Fitness Plan:

  • Mon: ¬†Gym with sis (prob biceps)
  • Tues: ¬†Rest
  • Wed: ¬†Crossfit
  • Thurs: ¬†Crossfit
  • Friday: Crossfit
  • Sat: ¬† Fitmixer bootcamp
  • Sun: ¬†Fitmixer bootcamp

My Meal Plan (tentative)

How was your weekend?

Have you ever been to a wiltree tasting or freezer meal party?

Good morning!

I thought I would start out today with some

Fantastic Finds:

**¬†Angels Among Us:¬† I saw this awesome¬†cause ¬†on Gina’s site about an Etsy Vendor¬†that you need to check out:

For every necklace (or keychain) that you purchase on Etsy for only 35.00 you will be sponsoring a gift for a Sandy Hook Elementary School teacher.  This is an effort to reach out to those teachers at Sandy Hook Elementary showing them the love and support for their service to children.  Their goal is to send one to EVERY teacher at this school. How awesome is this?

¬†Baby Food Diet: ( I do not think this is fantastic) ūüėȬ† Jennifer Aniston ate 14 servings of baby food a day while trying to slim down for a movie role.¬† Really?¬† I don’t think anything could make me want to eat baby food that bad!

Citrus Zinger:  Brookstone has a water bottle that is BPA Free and dishwasher safe that you can put fruit in to flavor your water.  It has a compartment at the bottom where you add the fruit, screw on the lid, add the water, and wala!  I need to buy this!


So  Saturday was a beautiful day and it was  63 degrees out again! Unfortunately I was at work all day, boo. But I hope you all enjoyed it.

For breakfast I whipped up a Microwaveable English Muffin with almond flour.  Let me tell you it is one of my staples now, as you probably notice!  It only has 5 ingredients and it is very easy to make!


Grainless Microwaveable English Muffin
1 Egg
1/4 cup almond flour
1 tbsp melted butter
pinch salt
1/2 tsp baking powder

I ate mine with 1 whole egg, 1 egg white and a laughing cow cinnamon cream cheese wedge! ¬†I also toasted it ūüôā

Which brings me to…

Snacks I’ve¬†been loving and most of which I had today:

Emerald Dark Chocolate Almonds- I think I ate half of this container on Saturday!


UMP (ultimate muscle protein)  Cookies N Cream Protein (Beverly International now has a Rocky Road flavor that I want to try)

The Laughing Cow– (Cinnamon cream cheese and strawberry cream cheese!)


Pita Turkey and Cheese Melt

Inside: turkey, thin provolone, romaine, tomato, avocado


On the side:  hard-boiled egg and orange peppers

Since my body (and when I say body I really mean my whole body) is so sore from the week I took another day off from the gym.  My back, shoulders, thighs, hamstrings, and even my abs hurt!

Since I am a nurse and I walk around a lot, I must say my job was pretty hard on Saturday. ¬†Tomorrow I will hit up the gym and probably do a combo of some cardio, or a tabata or something. ¬†Whatever I do will be AWESOME, ¬†so be looking out for it for sure ūüôā


Loaded Baked Potato Chicken Salad

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After Alec’s basketball game we came home and watched football, FUN! ¬†So since I am doing a 30 day challenge of no sweets, I haven’t been craving them too bad really, until I saw a blog post about a single serve brownie!

After reading the ingredients I figured this would be OK for me to eat because it barely even has any sugar in it!

Healthy Brownie In A Mug



  • 1 tbsp chunky almond butter (I used unsalted)
  • 1 tbsp liquid egg white (Next time I will just use the whole egg white- since mine turned out a little dry)
  • 1 stevia packet
  • 1 tsp cocoa powder
  • 1/8 tsp vanilla extract (I¬†don’t¬†have an 1/8 so I just guessed)
  • pinch of baking soda (I’ve seen it made with baking powder too)
  • pinch of salt

Microwave for 30 seconds and Enjoy!

I checked mine at 15 seconds and it was almost done, so I think next time I will keep it around a 20 second nuke!  It was a little dry but still tasted great!  Next time will be even better!

You still have time to enter the CHOBANI GREEK YOGURT FREE GIVEAWAY!

Good Luck. ¬†I will pick a winner on Monday ūüôā

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