When is the best time to start a fitness & nutrition plan? 
When you are the BUSIEST!! 
Holidays, vacations, birthdays, dinners, weekends are ALWAYS going to come up. It’s when you learn how to tackle these times that make getting to your goal a whole lot easier!! 
*That doesn’t mean you have to give up all the yummy food/drinks that happen during these times. You CAN have your cake and eat it too! 
NOW is the time to start! 
Comment NOW for coaching info. 
And hey….check out Mindy!! Wowza!!!!! 
Mindy was NOT PERFECT with her plan. But she never stopped!! We worked through her struggles and pitfalls and came up with solutions that fit her busy schedule and her desire for sugar. 
Mindy has a full-time job, young kids, busy schedule, and is all the way in Germany! She is the poster child for IT CAN BE DONE!! 
What we changed:
*Stopped all Group Exercise / Peloton classes 
*No cardio. 
*Strength trains using the FFC App for 30min 
*Increased % of protein (she uses some FFC Recipes to help her achieve that.) 
*Created a new “step” goal 
This plan is custom to Mindy, her goals & her lifestyle. Now she is on cruise control! Every picture she gets smaller & tighter! SOOO PROUD OF HER!!!! 
Pop a few of these out of the fridge for a sweet treat and a protein boost. Also delicious crumbled into yogurt or on top of ice cream!
PB & J Protein Balls
Makes 17 balls
* 1/2 c. reduced-fat peanut butter (144 g.)
* 60 g. vanilla or peanut butter flavored protein powder
* 2 Tbsps. sugar-free maple syrup (30 g.)
* 2-4 Tbsps. water (30-60 ml.)
* 1/2 c. reduced-sugar jam, any flavor (136 g.)
Prepare a large, airtight plastic food storage container, by lining the bottom with parchment paper. In a large mixing bowl, combine the oats, peanut butter, protein powder and syrup. Slowly mix in water a little bit at a time until you get a thick, moldable consistency that sticks together when you squeeze it into a ball. If it is too dry, you can add a little more water. Scoop out about 1 Tbsp./28 g. of the mixture and roll into a ball. Use your palm to flatten the ball.* Add about 1 tsp./5.7 g. of the jam into the center of the circle you made and then fold the edges over and shape it back into a ball. Place the balls in a single layer in the parchment lined container and repeat until you have 17 balls, adding a sheet of parchment paper between each layer. Seal the container and let the protein balls chill in the refrigerator for at least 20 minutes before serving.
*For a faster assembly, you can just gently mix the jam into the batter until evenly distributed and roll into individual balls.
1 ball: 1.9 oz./33.7 g.
109 calories
5P | 4F | 15C
Pre-Logged in My Fitness Pal as:
“FFC PB & J Protein Balls”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Why your HIIT / CrossFit / Group Strength classes may be the reason you aren’t getting results:
Increased hunger and calorie intake due to intense workouts can make it difficult to create a calorie deficit for fat loss.
Plateau effect: Your body adapts to intense workouts, leading to a slowdown or halt in fat loss progress.
Stress hormones like cortisol can be released during intense workouts, affecting appetite, promoting fat storage, and hindering fat loss.
Inadequate recovery periods can lead to overtraining, hormonal imbalances, and reduced fat loss.
Intense workouts / group fit classes have numerous health benefits, but there is a time and place for it when it comes to fat loss. 
Remember, nothing changes if nothing changes!!
It doesn’t mean you will never get to do your favorite Group classes again. You just may need to reduce the amount of times you go or temporarily switch up your mode of exercise to get the results you desire. 
It’s always a good idea to consult with a fitness professional for personalized guidance. 
Click HERE for free consultation about your fitness and fat loss goals.
How I lost 20lbs & kept it off in my 50’s
In my journey towards a healthier lifestyle, I discovered some game-changing habits that helped me shed 20lbs and maintain it! Here’s what works:
Instead of restrictive diets, I started eating normal, nourishing food consistently. No more deprivation, just a balanced approach to fueling my body.
Cardio classes used to be my go-to, but I switched things up and started lifting heavier weights. Not only did it strengthen my body, but it also ignited my metabolism!
Breaking free from binge eating and drinking on weekends was a game-changer. I fostered a healthier relationship with food, savoring every bite mindfully.
Age is just a number! I shifted my mindset and focused on feeling healthy and strong, disregarding any limiting beliefs about my age holding me back.
I ditched the scale as a measure of my worth and instead celebrated how my clothes were fitting as I continued to see positive results. It’s all about feeling confident in your own skin!
Comparison is the thief of joy. I embraced my own unique journey and stopped comparing it to others. Every step forward is a victory!
Remember, you are never too old and it’s never too late to make positive changes for yourself! Believe in your strength, embrace your journey, and let the best version of you shine bright! 
Please picky teenagers and the whole family alike with these easy and fun to make cheeseburger pinwheels. Everyone can customize with their favorite burger condiments for a delicious and protein packed lunch or snack.
Cheeseburger Pinwheels
Makes 6 pinwheels
* 1 can of thin crust, pre-made pizza crust dough (8 oz./226 g.)
* 1 lb 96% lean ground beef (454 g.)
* 1/4 tsp. salt (1.5 g.)
* 1/4 tsp. onion powder (0.5 g.)
* 1/8 tsp. pepper (0.5 g.)
* 1/8 tsp. garlic powder (0.5 g.)
* 1 c. reduced-fat, shredded cheddar cheese (112 g.)
Preheat oven to 350°F (175°C). Lightly spray a round cake pan with cooking spray and set aside. On a large, clean knife-safe surface, unroll the pizza crust dough. Spread the raw ground beef evenly all over the dough, pressing it down. Sprinkle all seasonings evenly over the meat. Evenly sprinkle cheese all over meat. Using a sharp knife, carefully cut the dough lengthwise into 6 long strips and roll each strip up like a pinwheel. Place the pinwheels flat in the prepared cake pan, like cinnamon rolls. Bake for 35-40 min. or until dough is browned and meat is cooked through.
1 serving: 1 pinwheel (about 4.1 oz./116 g.)
254 calories
23P | 9F | 20C
Pre-Logged in My Fitness Pal as:
“FFC Cheeseburger Pinwheels”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com
Ice cream for breakfast? Why not? This deliciously creamy, rich coffee ice cream can be made with or without caffeine, is super low-cal and packed with protein! Have it any time of day! There are no rules!
–
Coffee Ice Cream
Makes 1 pint
* 11 oz. 2% Ultra-filtered milk, divided, such as Fairlife (325 ml.)
* 2.5 oz. any brewed coffee or espresso of choice (75 ml.)
* 1 Tbsp zero-calorie sugar substitute, such as erythritol or monkfruit (12 g.)
* 30 g. coffee flavored whey protein powder, such as Ghost Whey: Coffee Ice Cream
Optional Mix-ins: (not included in nutrition facts, log separately)
* Almonds
* Chocolate chips
* Roasted espresso beans
* chocolate syrup
In a blender, or directly in the Ninja Creami pint container with an immersion blender; blend 10 oz./296 ml. of the milk together with all other base ingredients until well combined and smooth. Cover and freeze base for 8+ hours directly in the Creami pint container. Once completely frozen, remove lid and allow to soften for 5-10 minutes.* Place in Creami machine as directed with your model’s instructions. Precess on “lite ice cream” mode. Add remaining 1 oz./30 ml. of milk and process again on “re-spin” mode.
Serving suggestion: Add optional mix-ins and process one more time on “mix-ins” setting. Additional mix-ins not included in nutrition facts, log separately.
*If the top of the ice cream has not frozen completely flat, allow to soften enough so that you can scrape the top with a spoon to make it flat. This will help to prevent damage to the blade of your Ninja Creami.
For the whole pint (about 15.5 oz./442 g.)
292 calories
43P | 8F | 13C
Pre-Logged in My Fitness Pal as:
“FFC Nutter Butter Peanut Butter Ice Ceram”
BS lies I no longer tell myself:
“I’m too old to get a bikini body.”
No, your age isn’t the issue – it’s your lack of patience and consistency!
“This fat burning product works because the label says so.”
Save your 
– most are a waste and won’t work without consistent healthy habits.
“A detox will stimulate fat loss.”
A short term detox won’t lead to long term change. 
“Low carb is the key to fat loss.”
Going low carb often leads to rebound carb cravings! Calories are what counts. 
“Intermittent fasting is the best for weight loss.”
You can still gain weight with IF. And most do!! 
“Crunches will flatten abs.”
You’ll build core strength but won’t lose the fat layer! 
“Protein shakes accelerate fat loss.”
They’re convenient but not filling & wallet draining. Use real food first! 
“I was good during the week so I can relax on weekends.”
Weekend slip ups often sabotage progress. Weekends matter! Stay consistent! 
The truth is, there are no quick fixes or magic bullets
when it comes to achieving the body you want. Meaningful progress requires patience, commitment, and consistency
with the fundamentals – proper nutrition, exercise, sleep
, and stress management.
Don’t believe the hype or get pulled in by fads. Stick to what you know works – eat mostly whole, unprocessed foods in a slight calorie deficit, train hard and smart 
, get adequate rest
, and look at the big picture
. Stay focused on your why
and trust the process. You’ve got this!
And remember, your worth is NOT determined by your body or a number on the scale. You are so much more than that. Choose to live a healthy, balanced lifestyle
in a way that makes you feel energized
, confident
and proud. The results will follow.
Now go out there and create the change you wish to see! One small step at a time. 
You’ve got this
If you need help creating a customized nutrition and training plan, we offer online coaching!
Click here https://forms.gle/3kxjFmkKyKzSBr4fA to schedule a free discovery call and let’s reach your goals together. 
This protein-packed Blueberry Lemon French toast casserole is a breeze to assemble. You can prep it the night before and pop it straight into the oven in the morning for a delicious sweet and tangy breakfast. The leftovers, if you have any, are perfect for easy meal-prep breakfasts all week long.
Blueberry Lemon French Toast Casserole
Serves 8
* 16 slices low-calorie bread, 45 calories per slice (352 g.)
* 3 3/4 c. egg whites (907 g.)
* 2 whole eggs
* 1/2 c. fat-free cottage cheese (113 g.)
* 1/2 tsp. vanilla (2.5 ml.)
* 1 Tbsp. lemon zest (about 1 lemon)
* 6 Tbsps. lemon juice (about 2 lemons/90 ml.)
* 30 g. vanilla protein powder
* 3/4 c. zero-calorie sugar substitute, such erythritol or monk fruit (144 g.)
* 12 oz. fresh blueberries (340 g.)
* 2 Tbsps. zero calories powdered sugar substitute sich as Swerve Confectioner’s (18 g.)
Preheat oven to 350℉ (175℃). Lightly spray a 9×13-inch (22×33-cm.) baking dish with cooking spray. Cut the bread into 1-inch (2.5 cm.) cubes and place into the bottom of the dish. In a blender, add the egg-whites, whole eggs, cottage cheese, vanilla, lemon zest and juice, protein powder and sugar substitute. Blend until smooth. Pour mixture over the bread to cover completely. Press bread down so all the pieces are soaked. Spread the blueberries evenly over the top of the casserole and slightly press them down into the soaked bread. *Optional: Cover the dish and refrigerate up to overnight nad bring to room temp before baking in the morning. Bake, uncovered, 40-45 minutes, or until golden brown and the eggs are set in the middle. Sprinkle powdered sugar substitute on top and enjoy,
1 serving: about 7.5 oz. (213 g.)
223 calories
25P | 1F | 27C
Pre-Logged in My Fitness Pal as:
“FFC Blueberry Lemon French Toast Casserole”
Get ALL of our meal plan recipes, including monthly dinner plans at: www.fitfoodiechicks.com