3 tbs of almond flour
2 tbsp of chocolate protein powder
1 tbsp of stevia
2 tbsp of beaten egg
1/2 tsp of baking powder
1 tbsp of almond milk
1 tbsp of melted butter.

Mix all the dry ingredients first then add your wet ingredients, let stand for 1 minute so that the baking powder can activate. Microwave for 1 minute!

Topping: 1 tbsp of almond milk, 2 drops of liquid stevia and 5g of good quality unsweetened dark chocolate! Just heat the chocolate in the mw with the chocolate then mix until well incorporated then add the stevia. Pour the sauce all over and top with low carb ice cream!


Here we go! Weigh in today after a horrible weekend.It was my weight before I plateaued so its a little frustrating but its motivating me to reach my goal .

Today I fasted for 14 hrs, did a quick cardio interval and core workout and enjoyed a nice big chef’s salad for lunch!

Cardio Interval: 30 seconds at 6mp, 30 seconds at 7mp, 30 seconds at 8mp, 30 seconds at 9mp

3 x in between core


Ladies & Gentlemen, the blog is back!

Bathing suit weather has arrived which means its CRUNCH time – working on my diet, increasing weights, cardio and all around health and wellness! I Also just joined a boot camp, check it out Yosco’s Badass Boot Camp; I’m looking forward to it!

Progress pictures to follow!

WEEK 6 BABY AND STILL GOING!!! Last week of my HIIT, got to push myself!

HIIT Cardio Week 6
Day 1 – Sprint-1 min Recover-1 min Reps-7x
Day 2 – Sprint-2 min Recover-2 min Reps-5x


Another amazing day. 1) its Friday, 2) I had another delicious lunch, and 3) a great lunch time work out. Upper body work out included 3 sets of 12; alternating shoulder flies, barbell curls, tricep extensions WOO! and of course, abs with interval cardio sprints of 1/2 mile, 1/4 mile, 1/2 mile in between each set with little to no rest. Really gets your blood flowing and it only took me 40 minutes to get through it!

My lunch for today; garlic and onion aged cheddar burger w/ a side of basil tomatoes and lettuce with guacamole ranch dressing. omg.




I am so proud to say I have turned on a friend of mine to a ketogenic lifestyle! Although this was a pretty easy transition for me, I feel like this is going to be a challenge for her, not becuase she is not determined but because she has followed a typical “healthy” “eating clean” lifestyle for so long, its hard to change your ways. When I first told her a few items to put on her shopping list her response was, “BACON?!?!, can’t I just used turkey bacon?!” “Am I going to have a heart attack!?!” But as I began to explain the science behind ketosis, I gained her trust that this really works. I’m so excited to watch her go through the body and life transformation I have experienced and am so confident she will succeed! Good luck Kristen, Keep it Keto!

Failure will never overtake me if my determination to succeed is strong enough.


If you know me, you know I used to despise drink water. It’s boring, tasteless, and I always thought it made me more hungry! But I’ve found that being in Ketosis your body craves water, and you consume it because you want it, not because you have to. Sometimes I’ll add a few drops of MIO in there to add potassium but I try to keep it clean most of the time. I also found these really interesting facts about water that I though I would share!

1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.