Working the Heart vs. Working Off Fat

#TBT – Throwback Thursday

OLD TREADMILLThe US Air Force conducted one of the first studies on cardio vascular (or aerobic) exercise. It took another 20 years after that before most people would actually step on a treadmill for some “cardio” in a gym.

Back in the 80s, no one even knew what the word “cardio” was. People ran, people did aerobics and people road bikes, but no one did “cardio”. Treadmills weren’t even being introduced to gyms until the mid 80s – and it took another few years for people to actually start using them.

Over time, gyms gained a few more pieces of cardio equipment (like bikes, treadmills and steppers), but it probably only made up for 20% of the equipment in an average health club.

Ironically, people are rarely talking about exercising the heart and lungs when they say they are going to do cardio. They are normally referring to burning fat. What they really mean is “I’m going to burn off the pizza I ate last night” or “I’m going to make room for ice cream”.

When people finally started to understand the whole “calories in vs calories out” concept, exercise took a drastic turn toward more heart-pounding workouts – but not for the heart-pounding part. They wanted to burn calories – and most of all, FAT!

Don’t Take My _________ Away!

Andreas Cahling Nowadays, cardio, aerobics and conditioning programs make up more than half the market. Boot Camps, aerobics classes, CrossFit, cardio machines, spinning classes, Zumba, circuit training and even a lot of one-on-one workouts all have a cardio component in them because it’s no longer enough to just strength train. People want to burn as many calories as they possibly can in as little time as they can.

When the NPC Central District Chairman, Pete Fancher, spoke to our competition team at our gym recently, he talked about his early days competing. He explained to the group that no one did “cardio”. They didn’t even HAVE cardio at his gym – and they laughed at him when he bought the first bike, calling him wimpy names. When they had to lean out for a competition, they mainly relied mainly on diet to shed the fat.

run-for-beer_thumb3We live in a ‘gimme” world that hates giving up ANYTHING – even if it’s to get something great, like an amazingly fit and trim body. Most clients are not too happy when their trainer recommends cutting back calories. They panic. “Don’t take my wine away, or my chocolate, or my nightly snacks or my beer. Don’t cut my portions, don’t give me a list of foods I should avoid.” Oh no! That would be cruel and unusual punishment. Instead, they want to know what they can do MORE OF in order to keep the current lifestyle.

People will do two and three workouts a day so they can eat whatever they want when they are not at the gym. Yet, if they would just practice a little more self-control, they wouldn’t have to turn into a overly obsessed gym rat who’s facebook has more gym checkins and fitness chatter than family photos – AND they’d probably get a LOT faster (and better) results.

I Do Cardio For (Fill In The Blank)

If this is you, or you are in maintenance mode and just want to avoid weight gain, then you may want to read my newest article “WILL RUN FOR BEER: TOP 10 CALORIE SCORCHING EXERCISES” on ““, powered by Answers. At least you’ll know which exercises will help you burn off your favorite food fix. :)

Fail Yesterday, Succeed Today

failure is historyToo many people let their past failures define them. They dieted before and failed, so they believe they are doomed to never lose weight. They joined a gym before and quit going, so they fear they’ll just waste their money again the next time. They have a tendency to be lazy, selfish, and lack self control, so they fear they will always be lazy, selfish and lack self control. This type of thinking uses past failures to sabotage tomorrow’s successes.

My grandmother once quoted Barbara Johnson, an encouraging author known for helping women have hope and joy in discouraging times, saying, “Worry is wasting today’s time to clutter up tomorrow’s opportunities with yesterday’s troubles.” Focusing on past failures causes us to worry about continuing to be a failure, and Barbara reminds us worrying wastes time and interferes with tomorrow’s opportunities.

Free From Failure

failure or successWhat we think about is a choice. We have the choice to think about all the mistakes we’ve made, and what mistakes we could make in the future OR we can think about changing our actions, breaking the cycle, becoming the person we want to be, learning from our mistakes and succeeding. Sure, it’s easy to look at the facts. Believe me, I know about failure. I remember paying for a gym membership for 2 years and never going. Did that stop me from joining a gym again? No. The next time I went a little more than the first. I continued to join gyms until I found the one that kept me going, and I learned to make working out a part of my life, and not an option.

Of course, this is just one type of failure. There are much worse failures than just wasting a gym membership or quitting a diet. However, the application applies to all failures. Just the same way you can list off all the good reasons you’re sure you could fail again (where statistics could help prove your point), I can shoot off some statistics of my own that prove you could succeed.

Aim for Success

never-give-upI have countless encounters with people who have never had weight loss success who joined our gym, or did a boot camp, and got the results they wanted after many failed attempts. I could remind you of all the failed relationships who decided to never give up and who made it – stronger and better than they ever hoped. We can look at all the countless men and women in history that led lives of failure, but are remembered for their great successes because they didn’t let their failures define them or stop them from continuing to try to become a success.

No matter what your struggle is today, decide now to accept your failures as HISTORY. You can be a failure yesterday and be a success today. Be a success for several days in a row, and before you know it you ARE a success.

No matter how bad you were on Thanksgiving, no matter how much you’ve let your workouts slip, no matter how many poor mistakes you’ve made with your finances or relationships, decide to stop making the mistakes that haunt you, decide to think about the possibilities if you succeed, and and decide to make this week a successful week!

What if he quit trying?

mystery man“This was a man who failed in business at the age of 21; was defeated in a legislative race at age 22; failed again in  business at age 24; overcame the death of his sweetheart at age 26; had a  nervous breakdown at age 27; lost a congressional race at age 34; lost a  senatorial race at age 45; failed in an effort to become vice-president  at age 47; lost a senatorial race at age 49; and was elected president  of the United States at age 52.”

This man was Abraham Lincoln.

I have failed over and over, and that is why I succeed” Abraham Lincoln.

Read More Amazing Failure-to-Success Stories

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What If You Set a Ridiculously High Goal?

Ridiculous goalsWhat is a ridiculous goal? Is it competing? Is it doing a marathon? Maybe it’s just doing a 5K or losing the baby weight. A ridiculous goal is a goal that you know will take a lot of work and dedication, but the result will take you much further than you may actually may believe is possible.

I personally never thought I’d compete. While I understood why people did it, and supported them, I was terrified of the thought of standing on stage for judges to critique my body. Lord knows I knew all my flaws already. I didn’t need anyone to point them out. However, I also finally admitted I’d never diet or train as hard as I would for a competition – not for a job, not for a shoot, not for a cruise or a reunion …not for nuthin’!

So, I set some ridiculously high goals – and if you have ever competed (or plan to), you too have set some ridiculously high goals. And, you know what? Even if you fail, you will likely fail way above any other goal.

Don’t get me wrong. Your goal may be a lifting goal (to lift a certain weight), or to have a better PR. If you are a CrossFitter, it might be to RX your first workout or to compete in the Games. If you are a runner or walker, you may set a performance goal of pace or entering a race. Your goal may be a weight goal, and dress size or doing an exercise you’ve never been able to do. I happened to set an aesthetic-based goal.

As a trainer, I wanted to experience this level of dieting, and train for a clear specific goal. I wanted to experience new cravings, feelings, struggles and emotions – both highs and lows. I wanted to learn what it felt like to be tired, scared (as I tried on a posing suit that looked 5 sizes too big). I needed to experience the craziness so I could better understand what our clients and competitors go through.

Even though I did well competing with others, the best job I did was beating myself. I blew the best older version of me out of the water. This year’s Bonnie beat last year’s model. It was a high goal. It was a ridiculously high goal, and I’d never would have come close if I didn’t go for it.

high goalsWe will never know our potential unless we try and put our body to the test. I didn’t come in perfect. I still had flaws and things I wish I had done better. My posing could have been so much better, but I did well – and the thing that kept me going during the process was knowing that even if I failed, I’d be the best I’d ever had been before. Then how could I even fail?

Being better is not failure. Reaching a higher goal (even if it’s not THE goal) is not failure. It’s ALL progress. Competing (no matter what sport it is) isn’t for everyone, I admit. Personally, I enjoyed the challenge, the self-denial and the journey. I pretty much fought ever second of the commitment process (I was SO scared to commit to it in fear of failing) but I ending up loving ever minute of it.

I loved being a science project. I loved surprising myself. I loved testing my own training and knowledge on myself. I finished proud, better, more educated, more experienced, more humbled and more convinced anyone can do it if I can. Why not set a high goal? As long as your goal is achievable (other people who have the same obstacles as you are doing it), as long as it will not hurt relationships and as long as it’s realistic, you can do it. If someone else did it, so can you!

You never hit high if you aim low.

Do you have a goal you have been contemplating? Have you been doubting yourself? Have you been afraid you may set yourself up for failure? Do you know other people that are similar to you who have done it? Then, if they could do it, don’t you know YOU can?! Maybe it’s time to see what you got! I bet you will surprise yourself. I know I did!


Alcohol Consumption: Harmful or Helpful?


ACE Fitness did a recent infographic on 6 Ways Alcohol Affects Your Health. I expected all the info to be bad, but some of it surprised me. Alcohol seemed to improve your health in some ways, but hurt it in others. However, a word they kept using over and over was “moderate” consumption – which led me to the question “What is moderate consumption?”

In bodybuilding, competitors drink a few ounces of red wine before they hit the stage to help them dry out more and improve vascularity. One thing I learned though is many people’s glass of wine turned into a Big Gulp sized cup of wine. So, since not everyone’s definition of a few ounces of wine is the same, I thought it would be good to do some digging to get some solid definitions and guidelines

Alcohol Consumption Defined

We’ve all heard that wine is good for the heart. But many people use this as their ticket to drink – and even abuse alcohol. How do you know if you are within the healthy limits? The Center for Disease Control has a nice FAQ sheet about alcohol. This is how they define moderate drinking, heavy drinking and a standard drink serving size. Here are a few key things I found online.

Moderate Drinking
According to the Dietary Guidelines for Americans,1 moderate alcohol consumption is defined as having up to 1 drink per day for women and up to 2 drinks per day for men. This definition is referring to the amount consumed on any single day and is not intended as an average over several days.

Heavy Drinking
For men, heavy drinking is defined as consuming 15 drinks or more per week (that’s basically anything OVER the 2 drinks a day moderate level). For women, heavy drinking is typically defined as consuming 8 drinks or more per week (which is basically anything over the moderate level of 1 drink a day).

Standard drink in the US
A standard drink is equal to 14.0 grams (0.6 ounces) of pure alcohol. Generally, this is equal to:

  • 12-ounces of beer (5% alcohol content).
  • 8-ounces of malt liquor (7% alcohol content).
  • 5-ounces of wine (12% alcohol content).
  • 1.5-ounces or a “shot” of 80-proof (40% alcohol content) distilled spirits or liquor


drinking beerBeer or Wine VS. Liquor
One 12-ounce beer has about the same amount of alcohol as one 5-ounce glass of wine, or 1.5-ounce shot of liquor. It is the amount of alcohol consumed that affects a person most, not the type of alcoholic drink.

What is Alcohol Abuse?
CLICK HERE to learn signs of alcoholism and alcohol abuse. You may be surprised what you learn! Ever wondered if you or someone you love is an alcoholic? TAKE THIS TEST

Alcohol: To Drink or Not to Drink
CLICK HERE to visit ACE fitness and learn how alcohol affects your health – both good and bad.

God Warns Us About Alcohol Abuse

Do not get drunk with wine. That leads to wild living. Instead, be filled with the Holy Spirit. Ephesians 5:18

Wine is a mocker and beer a brawler; whoever is led astray by them is not wise. Proverbs 20:1

Be alert and of sober mind. Your enemy the devil prowls around like a roaring lionlooking for someone to devour. 1 Peter 5:8

Do not gaze at wine when it is red, when it sparkles in the cup, when it goes down smoothly! In the end it bites like a snake and poisons like a viper. Your eyes will see strange sights, and your mind will imagine confusing things. Proverbs 23:31-33

If anyone destroys God’s temple, God will destroy him. For God’s temple is holy, and you are that temple. 1 Corinthians 6:19

6 Steps to a Fit Marriage

Does Your Marriage Need a Workout?

We are all tempted to get lazy, but laziness doesn’t stop with housework or your body. We can be lazy in our marriage too. Laziness is Satan’s sneaky weapon to destroy a marriage without you even knowing it is happening. Laziness seems harmless since it can often be justified, but laziness is incredibly dangerous.

“The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.” Proverbs 13:4

Steve and Bonnie PfiesterMost of us crave a good marriage. We want romance, happiness, friendship and love. We desire to get a long and desire to improve – but having a desire alone does nothing without work. This applies with fitness too. Most of us desire to be fit and thin, but a desire doesn’t make us fit and thin. Only hard work will give us what we desire.

We are all tempted with laziness because we are exhausted from working and just living life. We are so easily distracted by our phones, work, chores, bills, computers, TV, media – and the list goes on. Most of us have good intentions, but time goes by too fast. Before you know it, you never worked on your marriage and you are sitting at a table across from each other talking about divorce. If you want a richly supplied marriage, you must stay diligent. Does your marriage lack diligence?


  1. careful and persistent work or effort.
    synonyms: conscientiousness, assiduousness, assiduity, hard work, application,concentration, effort, care, industriousness, rigor, meticulousness,thoroughness;

    perseverance, persistence, tenacity, dedication,commitment, tirelessness, indefatigability, doggedness
    “they set about their tasks with diligence”

Just Do It

Most of us know what to do, but knowing what to do and not doing it is not just neglect, it’s actual sin.

“So whoever knows the right thing to do and fails to do it, for him it is sin.” James 4 :17

boxing coupleI am the FIRST to admit that laziness nearly ruined our marriage. Our marriage was pretty good enough without much effort. I thought “good” was enough. Well it wasn’t. What I thought was OK, was seriously wrong. We let work and life take first place, and we neglected to put in the hard work necessary to strengthen our marriage and get it in the best shape possible.

Over the last year and a half, our marriage has been better than ever, but it’s taken a lot of honest conversation, Bible study to learn how God desires our marriage to work, purposeful quality time together, more intimacy, less selfishness and a heightened awareness of any red flags that may pop up along the way that may attack our marriage. Two of which is busyness and laziness.

Over the last few months, we have been much more busy than normal. Busyness leads to laziness. We get so worn out working on everything but our marriage, we have no energy left for our marriage. There are warning signs to a marriage that is getting out of shape just like there are with your weight. When you begin to see the warning signs, you have 2 choices. Ignore it (and it WILL get worse) or work on it.

6 Steps to a Fit Marriage

There are 6 things that GREATLY improved our marriage. Don’t get me wrong, we do not have a perfect marriage, but it is SO much more healthy than it used to be – and there are steps we took to get our marriage in better shape (and we need to continue taking those steps to STAY in shape).

praying together1. Pray together. There is nothing more intimate than praying together. It’s impossible to be a jerk when you are praying. God softens your heart and puts life into perspective. You can’t fool God, He knows it all, so praying forces you to be honest and helps you look at yourself, and each other, in God’s eyes. If you have never prayed out loud together, I challenge you to do that today. It doesn’t have to be fancy.

Speak to God your Father as a real father. A father with a ton of love and resources.  “God (Dad), thank you so much for giving me _______, Help us…Teach us…Speak to us..Forgive us….Strengthen us…Give us people in our life who can minister to us…Help me be more __________. Help me learn to show my love to _________ the way he needs to be shown. Help me learn to forgive. Help me see my spouse the way you see him…”

Believe me, as you pray, you will begin to blurt out all kinds of stuff from the depths of your heart – and as you begin praying for strength and asking God to help you in areas, your spouse will see your true desire to be the spouse they need. You both will melt in love for each other as you see each other’s cry to be a better spouse and to better in general. You’ll be amazed what happens when you begin praying for each other.

couple-reading-bible2. Read scripture together. I remember the time when Steve said “What good is that going to do? How is that going to fix our problems?” Ironically, the one thing he refused to do for so long is the one thing that fixed everything. Reading scripture didn’t fix our problems, it fixed our heart. We got our eyes off of ourself, and on the Lord. Selfishness is the number 1 reason marriages fail and the Bible’s number 1 goal is to help us die to self and live for Him. When we are right with God, we quickly become right with each other. It is more valuable than counseling and it’s much cheaper!!

couple devotional3. Do a marriage devotional together (We are reading Two Part Harmony right now). Marriage devotionals help create conversation, remind us of things we take for granted, keeps our focus on God’s design for marriage and brings us together as a couple. It also is one of the few times we put our phones down and have productive conversation just about us – not work, not family, not friends, but us as a couple.

4. Schedule quality time. If you are waiting on time to just magically appear, it will never happen. You have to schedule it. It may seem like it loses it’s magic, but whether you are planning alone time to talk, kiss or date, quality time for a marriage is just as important as scheduling your workout or doctor’s appointment for your body. It’s healthy and it’s important.

couple fighting5. Refuse to be defensive. I am the most defensive person I know. When Steve says something like “I need XYZ or I feel XYZ”, my immediate response is to defend myself. Why? Because I love him and I want to convince him that my actions are not a reflection of my love. I’ve just been busy and want to explain myself. OR, I want to fire back with all the things he’s doing or not doing so he sees he’s failing too. ha! It’s ridiculous.

The fact is, I have a man who is saying “Hey, I love you and I want more of you.” Even if it comes across as a complaint or is spoken in frustration, the root of the issue is love and the need to reconnect. We often get mad when a spouse complains, but what is the root of the complaint? What is it the spouse is asking for? More time, more intimacy, more affection, more support? All of those things are a demonstration of love.

What they are really saying is “I love you and want to feel your love more”. How horrible is that? Not horrible at all. I am thankful Steve desires my love. So, I’m working on being less defensive and more excited about giving him what he needs to feel the love I have in my heart so we stay connected.

Man-praying6. Pray for each other. We pray for our friends, we pray for help in life – bills, health, stress, trials, etc. But, many of us are not committed to praying for our spouses. Steve and I decided we need all the prayer we can get, so we are committed to praying for each other. Pray yourself to sleep for your spouse. Pray for them on the way to work in the car. AND, let them know you are praying for them and even what you pray for. This not only unlocks God’s power in each of your life, it says “I love you”.  …and there is nothing hotter to me than knowing my man is on his knees in prayer. ❤️

Stay Committed to Your Workout AND Spouse

QALO RINGSI used to really get my feelings hurt when Steve would take his wedding ring off when he lifted. In an attempt to find a band that would be more comfortable, I started buying him all kinds of rings. I bought him thick ones, thin ones, rounded ones, squared off ones. I bought decorative ones to wear outside the gym, and more simple comfortable ones to wear in the gym. None of them worked and half of them are missing from him taking them off and misplacing them anyway. I later realized I had been buying him rings that were nearly a whole size too big. No wonder all of them were uncomfortable when he was lifting weights.

Needless to say, I’ve discovered he’s not the only one who has this problem. Recently, one of our members came up to me and started to get emotional. She said she felt like people noticed that she took her wedding ring off when she trained with her trainer, and she didn’t want anyone to think poorly of her. She has real arthritic hands and her knuckles swell really bad when she trains. She was scared people were judging her, as if she was trying to act single in the gym.

QALO RINGSome people’s rings are too soft and bend out of shape when they lift. Some people’s rings hurt them. Other people just don’t want to scratch their rings up. Some people’s wedding rings get caught up in their workout gloves and are uncomfortable. No matter what the issue is, now they all have a solution thanks to QALO.

QALO designed silicone rings to swap with your wedding ring so you can still show your commitment to your spouse while staying committed to your workout.

QALO rings come in a pouch that can clip to your gym bag so you can make the swap and keep your wedding ring in a safe place. No more lost rings!

We just got their newest collection (comes out June 2015)!

QALO’S New Athletics Collection

QALO RINGSThis new collection came out just in time for our 21st wedding anniversary! Now we can wear matching rings, which came in navy, black, white and red – each with a kettlebell embossed on the ring. This is SUCH a great anniversary gift!! It is also a great gift idea for father’s day since there are so many husbands who can’t wear a traditional wedding ring to the gym or to work.

It’s also great to take on vacation or while doing activities where you may risk losing or damaging your ring like swimming, diving or playing sports.

They now have 5 collections: The Thin Line collection (for firemen and policemen), Outdoors collection, Love collection, Quality collections and now the Athletics collection!  In our QALO gift package, we eat got 4 rings, 2 pouches, some QUALO gear. AND a VISA gift card to go toward a date night. THANK YOU QALO!!

Happy 21st Anniversary to Us!

Steve & Bonnie Pfiester

QALO is pronounced KAY-LO and here is what it stands for Quality, Athletics, Love & Outdoors.

CLICK HERE  to start shopping!! Or STALK THEM online at @QALOring

Extreme Upper Body Conditioning Workout

Looking for an upper body workout that melts fat too? Try this killer workout we did today on Here’s the workout with links to video instruction. Sign Up for a free trial to actually do the workout WITH me!! OUCH is all I can say!! Ouch! Ouch! Ouch! lol

Wall-UpsPress & Wall-Up Suicide
Shoulder Press 
10 rounds – 10 reps, 9 reps, 8 reps…all the way to 1 rep (NO REST!)

Back & Climb Suicide
Superman Lat Pull
Mountain Climbers
10 rounds – 10 reps, 9 reps, 8 reps…all the way to 1 rep (NO REST!)

Lateral Raises
10 reps lateral raises, 10 seconds rest for 10 rounds

Bicep Curls
10 reps bicep curls, 10 seconds rest for 10 rounds

Thrust & Kick Suicides
Thrusters (you can use dumbells or bar)
Mule Kicks (see video below, or do Squat Thrusts for a modification)


Fat Burning Bikini Workout

snatch overhead lunge

This workout is a fat-burning workout with an emphasis on toning the lower body, shoulders and abs. Weight and rest is SUPER important. Weight should be challenging and rest should not go one second over the prescribed rest time. Each round should take 15 minutes, making this workout a killer 45 minute workout. Click on the exercise to see video demonstration.

40 Seconds Box Jump
20 Seconds Rest
40 Seconds Thrusters (35LB OR 45LB)
60 Seconds Rest

40 Seconds Snatch to Overhead Lunge (10, 12, or 15LB DBS – pictured above)
20 Seconds Rest
40 Seconds Tuck Jumps
60 Seconds Rest

40 Seconds Jump Rope
20 Seconds Rest
40 Seconds Assisted Pull-up (use bands to assist or do HEAVY pull downs)
60 Seconds

40 Seconds Diagonal Elbow to Knee Plank Crunch
20 Seconds Rest
40 Seconds Bicycle Crunch
60 Seconds Rest

40 Seconds Kettlebell Swing (HEAVY!!)
20 Seconds Rest
40 Seconds Step Back Lunge (with 10, 15, 20 OR 25LB DBS   or PLATES)
60 Seconds Rest

Complete 3 Rounds

I Said Diet, Not DIE!

diet die When people see the word DIET, they may first see the letters DIE!!! However, diet doesn’t need to be this ugly 4-letter word. There are all kinds of diets aside from diets for weight loss.

There are diets to prevent disease, diets for healthy skin, diets for pregnancy, diets for muscle building, diets for performance – and the list goes on. We even refer to unhealthy eating habits as an unhealthy diet. So why is the word “DIET” such a hated word? Because we have a hangup on the actual word and not what it really means.

Webster’s definition of diet:

a :  food and drink regularly provided or consumed
b :  habitual nourishment
c :  the kind and amount of food prescribed for a person or animal for a special reason
d :  a regimen of eating and drinking sparingly so as to reduce one’s weight
e :  something provided or experienced repeatedly

Out of all those definitions, only one speaks about diet as most of the world views diet. To me, being on a diet simply means eating with purpose in order to reach a goal. Sometimes my diet is based on 1200 calories. Sometimes my diet is centered on getting enough protein. Sometimes it is avoiding certain foods to cleanse my body of toxins. But, one thing that my diets always requires is discipline and accountability – and, one thing that is expected is results.

I’m currently dieting to lose fat for an upcoming job so I am restricting calories. Once I reach that goal, I will not go off my “diet”, I will just change it. I will increase my calories from 1200 calories to probably around 1800 calories, keeping my focus on getting the nutrients I need to gain muscle, and to manage energy and fat stores. I would call this my “maintenance diet”. It will be easy, something I can do long term and it will allow me plenty of freedom to “have fun” with food and friends.

When I am “dieting”, I refuse to be bummed that I can’t eat cake for a short period of time while I work toward a goal. No way! It’s just for a season and it reaps a huge reward. I focus on what I’m gaining, not what I’m giving up. I love how the discipline makes me feel and look much more than any piece of cake. Plus, staying on some kind of eating regiment keeps me accountable so I don’t abuse my body and overindulge (which I’m prone to do if I loosen the reins too much and give myself too much freedom).

I treat my body like my bank account, checking my body’s balance and only spending what I can afford. If I am training a lot and at a weight where I’m comfortable, I can eat plenty and have awesome cheat meals. However, if I’m eating more than I’m spending in the gym, then I treat my eating no different than my spending when there’s no more money in the account. I crack back down until I catch back up.

I encourage you to have a new outlook on dieting. Whether you call it eating clean or whatever lingo you seem to like more, it really is all the same. It’s eating with purpose – and it’s smart, responsible, honorable and admired. So what’s wrong with being smart, responsible, honorable and admired? Absoflippinlutely nothing! You are an inspiration to everyone around you who resists discipline! Discipline is healthy!

No discipline seems pleasant at the time, but painful. Later, however, it produces a harvest of righteousness (lots of goodness) and peace for those who have been trained by it. Hebrews 12:11

Chocolate Peanut Butter Protein Cakes

It is very common to have a severe sweet tooth when you are dieting. My theory is that your body wants to replace the calories you are burning, and the fastest way to do that is through sweet rich foods. So even a person, like me, who doesn’t normally crave sweets can find herself staring at the peanut butter like an addict stares at crack cocaine.

To satisfy my body’s cravings, I tend to make more sweet flavored high-protein treats like fun protein shakes, protein popsicles and protein pancakes. Today, I was in the mood for something a little different so I whipped this concoction together and it was totally delish!!

Chocolate Peanut Butter Protein Cakes

1 Scoop Adaptogen Tasty Whey Chocolate Protein
1 Tablespoon PB2 (powdered Peanut Butter)
1/4 C Steel Cut Oats
1/4 C Greek Yogurt
1/2 C Eggwhites
1 Teaspoon Coconut Oil
3 Packets of Stevia (optional)

Chocolate Peanut Butter Hot Cakes

Whisk all of the above ingredients together until it has your desired consistency. I personally wanted my cakes a little thin. I used coconut oil to prepare the pan and wanted to make several smaller pancakes so I could put the extras in the fridge for snacks or quick breakfasts.

Top your cakes with a teaspoon of peanut butter and light maple syrup. If you have really been good on your diet and you want to take this over the top, add a few mini semi sweet chocolate chips on top – or chocolate sprinkles to give it some crunch.

Makes 8 small 4″ pancakes.

Nutritional Information

Nutrients per cake:
46 Calories
5.4g protein
3g carbs
1.4g fat

Nutrients for a light meal:
2 cakes, 1 teaspoon of peanut butter & 1 ounce light maple syrup
171 Calories
12g protein
19g carbs
5.4g fat

Nutrients for a big manly meal:
4 cakes, 1 tablespoon peanut butter & 2 ounces light maple syrup
376 Calories
25g protein
40g carbs
13.5g fat


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