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

Tag Archives: tabata

Good Morning!  Happy Friday!

First I want to tell you the winner of the About Time Protein Giveaway!  The winner is:

Nicole @ FruitnFitness

I would love to win this package to try the new flavors of protein powder! Currently I use vanilla a lot because it is so versatile.

Nicole, email me at fitcupcaker at gmail dot com with your address so I can mail your goodies 🙂

Yesterday before I hit the gym I made an awesome breakfast.  I can take my time with breakfast when I don’t have to work and I love it because it’s my favorite meal!


1 egg – 3 egg whites – lean ground turkey – handful of spinach – tomatoes – sprinkle of cheese = perfection

A little while later I went to the gym and did an awesome plank workout that I kind of adapted from Lori and Michelle.  They always have great workouts.  They have a 5 minute plank workout (but I can’t do a plank for 5 minutes) so I came up with a tabata workout for the abs!

I used my gymboss timer and set it for 30 seconds work 10 seconds rest.  I did each exercise for 3 rounds so the whole workout is 6 minutes long.


I love using my gymboss timer for tabatas.  If you don’t have one of these you can easily download a tabata timer app to your phone and it works just as good 🙂

So here’s the workout!

plank tabata

Rest 30 seconds to 1 minutes between exercises.

Here is some more information on the following workouts:

Alternating Leg Lift


Twist Side to Side



Alternating Knee to Elbow

What is your favorite ab routine? Like or Hate Planks?

Good Morning!  Happy Friday!  

I’ve been slightly discouraged lately with my hurt hands and not being able to workout like I would normally, but my days off have actually been more beneficial than I thought.  I’ve gotten more time to hang out with family and just rest! (Besides working too much)  It feels pretty good 🙂  But don’t worry I’ll be hitting the gym this weekend!

Anyways, I need to share some of my amazing eats!  On my way to work yesterday I enjoyed my Healthy Blueberry Muffin Bake topped with crunchy peanut butter, delicious!  I haven’t made this meal in a while and I was really craving it!!


The ingredients that I used were slightly different than the original recipe:

  • 1/4 cup oats
  • 2 tbsp almond flour
  • 1/4 cup almond milk
  • 1/2 cup blueberries
  • 1 tbsp maple syrup
  • 1/2 tsp baking powder
  • pink salt
  • 3/4 scoop vanilla protein powder (or approx 3 tbsp)

You need to try this breakfast bake asap!

Also Recently Recharge Foods sent me a few of their protein bars to try.  I was first introduced to these at Blend Retreat and the chocolate + caramel was one of the first things that I tried out of my swag bag!  It tasted like a candy bar!


So one of my snacks at work was another one of these little guys, the caramel and chocolate to be exact, with a banana.  They only have 100 calories and provide 8 grams of protein!  I can’t wait to try the other two flavors.

I also had a few fresh picked strawberries that some nice person brought in to share 🙂  They looked too pretty to eat.


I only worked half a day yeterday which was nice  but I was starving when I got home so I threw together a salad with veggies, watermelon, and chicken.  I also had some pretzel crisps with greek yogurt spinach and artichoke dip, a new product I found at Kroger that was sooo freaking delicious!  Ill have to share it soon.  I was just to busy eating to take a picture 🙂

I’ve had a super busy week and have been working a lot.  Yesterday I went to crossfit for the first time since Saturday when I did some damage to my poor hands 😦  They are getting better but after dead lifting they are still a little sore.  I won’t be able to do any pull ups for a while!

My crossfit workout consisted of the following:

tabata push press

After crossfit I stopped to pick up protein powder and I came across these bad boys!


I was pumped.  I instantly ate one after my workout!  It was pretty tasty, but the peanut butter was a little bit dry.   I give it a 6/10.

I wasn’t starving when I got home but I knew I had to eat something or I would wake up at 2 am starving.  I was craving some egg white bites that I saw on Kierston’s Blog, so I made a recipe adapted from them 🙂

Cinnamon Walnut Egg White Bites

egg white bites 2

I used the following:

  • 8 egg whites
  • 1 scoop vanilla protein powder
  • 1/4 cup oats
  • 1 TBSP cinnamon
  • 2 TBSP Flax seed
  • 5 Drops liquid stevia
  • 1/4 cup chopped walnuts

Bake in mini muffin tins on 400 Degrees for 20 minutes.  They came out light and fluffy on the inside with a little bit of a crunchy texture on the outside.  I actually am in LOVE with them.  Thank you Kierston!

bites 2

With my bites I had a hard boiled egg, and 1/2 of a sweet potato with a wedge of laughing cow cinnamon cream cheese mixed in!  Nicole gave me this idea  🙂   Brilliant!


I was pleasantly surprised by this mixture and I’m sure I will make it again!

Some other fun sweet potato toppings that I like are :

  • Cinnamon
  • Peanut butter
  • Brown sugar (if you have a sweet tooth)
  • Greek yogurt

Well that’s it, Ill be back later!

Any fun plans this weekend!?  Have you tried the Recharge Bars Or Quest Cravings?

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