If you need a fun and macrofriendly sweet for a holiday get together, this is it! I looked for copycat Starbucks cranberry bliss bars online and didn’t find anything exactly like what I had in mind, so I took ideas from several recipes and made my own! This recipe is sugar free other than the…
Frustrated By A Problem? Use The ADAPT Method!
Perhaps you’re being impulsive, rigid, demanding, and dogmatic 😬 You can solve a problem by being rational, flexible, constructive, and science-minded! How exactly? By adapting to it using Dr. Kashey’s ADAPT Framework! A = Accepting Attitude D = Defining the problem A = Action planning P = Predicting outcomes T = Trying and tweaking For…
Struggle With Analysis Paralysis? Read This!
When it comes to our goals, there’s a variety of reasons why we procrastinate. One common issue is perfectionistic thinking. We think of analysis paralysis as a situation of information overload. In reality, it’s perfectionism in disguise. We want the “best” possible avenue to success. We feel we need all the information + all skills…
“Toward Goal” vs “Away From Problem”
“What you do and what you want are constantly warring with one another.” –Dr. Kashey We all have times when what we want and what we actually do are not aligned. Said another way, we all have times when our behaviors don’t translate to moving us closer to our desired outcomes. When this happens, do…
What Gets Measured Gets Managed
What gets measured gets managed… if you use the data on purpose and with purpose. By virtue of the Hawthorne effect, the simple act of monitoring and tracking results in better outcomes. This can be applied to almost anything – behaviors, finances, what we eat, workouts, etc. The intent is to build awareness. If we…
Macro Friendly Mondays — 3 Ingredient Protein Waffles! 🧇
🥣 Ingredients:🧇1/2 scoop (15g) protein powder (I prefer to use a whey/casein blend)🧇92g liquid egg whites🧇1/4 tsp baking powder 👩🏻🍳 Instructions:Combine ingredients to make the batter, then cook as you would normal waffles (I use a mini waffle maker and will get 5-6 total). Serve with toppings of choice. 📝 Notes:❗️You likely need to use…
How To Stop The “Unsanity”
Ahhh the old restriction rebellion guilt restriction loop. Sound familiar? One could call this the cycle of insanity. But… if we have control of our mind and body while willfully participating in it, then it’s not entirely accurate to refer to it as “insanity.” We knew what we were doing. We knew the misery that…
My First Podcast Interview Is LIVE! 🎧
I recently had the honor of recording a podcast with Tyler Cannon for The Cannon Dispatch. It was a laid back and fun conversation that felt like talking to an old friend, despite the fact that we’ve never met in person. We covered a bit about my own journey – the struggles I’ve faced and…
Macro Friendly Mondays — Shrimp Tacos!
Is there anything better than a good taco recipe? I think not! Whether you decide to make these for #TacoTuesday or Cinco de Mayo, they will not disappoint! See notes for variations. 🥣 Ingredients:🌮 6oz peeled, deveined, still off shrimp🌮 1 tbsp (15g) Mojo marinade🌮 1 packet True Lime🌮 2 packets Splenda🌮 1/8 tsp blackened…
Carbs Are Not the Enemy!
Last week I had someone involved in my medical treatment care plan tell me to “watch how many carbs you eat.” It was well-meaning advice related to some temporary side effects of beginning new medication. Thankfully I know better and I trust the coach managing my macro and training plan, otherwise I may have been…
Leveraging Behavior
When faced with a frustrating stimulus, do you react or do you respond? If we’re honest, most of us would admit that we react in ways which hamper our ability to net positive outcomes more often than we would like. We throw adult behavioral responsibility out the window and the toddler takes over. Any stimulus…
Macro Friendly Mondays — Fat Free Crispy Potatoes!
Today’s post is more of a method than a recipe, but too good not to share! Idea courtesy of @KelseyJFit on Instagram with tweaks for the oven (her method uses the air fryer but mine is tiny). Check out her highlights for the original method. Essentially, if you’re looking for crispy potatoes without using oil—or…
What Can Be Gained | «Small Wins Create Massive Success» 