Chocolate Protein Pancake Recipe

One of my favorite things to eat and enjoy is a protein pancake! So good! I promise that you will love them too! I actually learned this from a friend of mine when were competing together. Now there are LOTS of different recipes to follow for making protein pancakes. I prefer this one because it’s quick, simple and requires just a few ingredients.

Ingredients:
1 scoop of flavored protein powder
2 egg whites
¼ cup of pumpkin
1 tbsp Coco powder

Directions:
Mix ingredients together in a bowl and then pour into a pan. You may have to add a little bit of water to the batter or “pat” the mixture down in the pan, as it will come out pretty think. Cook in the pan over medium heat (about the same as if you were cooking eggs) about 2 minutes each side. The taste great warm, cold and are even great to save and keep in the fridge for a few days to enjoy later.

** Make it like a sandwich and add a table spoon of peanut butter or almond butter…YUM!

Tip: Use a “casein” protein rather than a whey protein… it cooks/bakes much better because the protein molecules don’t break down as fast as in whey and it binds well with the egg whites to make a thick cooking batter.

Flavors I enjoy are chocolate, vanilla, and pumpkin. Just add a little coco powder, cinnamon spice or pumpkin spice to your batter to enhance the favors.

Maco’s for 1 protein pancake:
Calories: 190 calories
Carbs: 9g
Protein: 31g
Fat: 3 g

Stay Committed: Pace yourself to Pay Yourself

Stay Committed: Pace yourself to Pay Yourself

What’s harder than adapting to the physical strain of exercise? Finding and maintaining the mental strength to continue your work outs and do them day after day, week after week and month after month!

It’s about not making excuses to miss your workouts or letting other things in life take time away from your fitness commitments. You are in control of you. It’s not because your kids are busy and you need to take them places. It’s not because you “had” to get an errand done today that you new about 2 weeks ago. It’s not because you overslept or under slept or are feeling “tired” and it’s not because you had to stay and work late!

The only reason why you miss workouts is because you don’t want to go! You are not too busy! Truthfully, you’d rather be doing something else. Too BAD!!!! You’d rather look and feel different than you do right? Then you should WANT to go to the gym and you should make yourself go, no matter what! Don’t complain or make excuses later when you have completely fallen off the band wagon as to why you couldn’t’ stay committed.

My point here is to prepare you to prepare yourself for the days when you won’t “feel” like working out. The beginning of your journey is always exciting and you generally start off really excited and anticipate your next workout because you are thrilled with the concept of changing and improving your life. But as time goes on… momentum wears off and motivation may slow down as life gets busy. What’s going to be that driving force that keeps you going?

That’s when commitment needs to step in. I guarantee you that there will be days when you don’t “feel” like working out, but you do it anyway because you know have to and you know you’ll feel better afterwards. It’s just like going to work every day and making a living… you have to! You generally don’t get the luxury of saying that you are not going to work because you don’t feel like it! Can you honestly expect to excel in your career if you don’t show up to work every day and do your job? The same goes for your workouts. You cannot expect to change your body and maximize results to their full potential if you don’t show up to do your workouts! You’re workouts are a form of payment for yourself. You workout (intensely) and you get paid with results. No workouts equal no payments/results. Pay yourself first and get your workouts done! No excuses!

Getting Started

Congratulations!

You have finally convinced and talked yourself in to committing to a workout program. You have reached that breaking point where you are just so dead sick of how you look and feel and realize that doing nothing is not working and that whatever you have been doing in the past is not working ether. You’ve decided to quit complaining to yourself (and others) and to do something about it.

When you are just starting to work out, you might be all “gung-ho” on the idea that you are going to do this right “this time” and that nothing is going to get in your way; and that’s a great attitude to have. But what happens in 3 weeks from that stating point? What happens 3 months from that starting point? How are you going to keep up your momentum, motivation and the commitments that you made to yourself?

You might be super motivated to get started and to chug through your workout with 110% effort, because you want to see those results and you want your body to change immediately, but what happens when “life happens”? You get busy, life gets in the way, you miss a workout one week, then two the next week, then a whole week goes by and you feel like you are behind the eight ball again.

Let me be honest. Whether you're bran new to exercise or coming back after taking a long time off, you can expect that things will be challenging. Working out when you are not used to working out is damn hard. You feel breathless, out of shape, physically weak, tired, or sick. You will sweat and you will be uncomfortable and you may not want to do it. Your body may feel painfully sore for a few days afterwards. But I promise you this… it will get easier! Each intense workout better prepares you for the next one. You will gain strength, you will gain endurance and your body will change. You just have to prepare yourself for the fact that it takes time! Be patient and stay consistent!