Personal Health Intiative Training

Archive for August, 2013

Banana Protein Pancakes Recipe


These pancakes come out nice and fluffy and are high in protein with a moderate amount of carbs. You will need the following:

  • 1 scoop of protein powder (I used banana flavored…use whatever you like)
  • 1 whole egg
  • 3 egg whites
  • 1/4 cup of instant oatmeal
  • 2 tablespoons of sweet potato flour (only found online. I ordered mine at Amazon) or coconut flour (I found mine at Publix and Whole Foods)
  • Water
  • Cooking Spray

Pancake ingredients


Mix together the oatmeal and protein powder in a bowl. Add in the flour and mix. Add in the whole egg and egg whites and stir until blended. It will be a little sticky until you add your water. Add enough water to get the pancakes to a consistency that you prefer.  Pour enough of the batter into the pan to make a small pancake. You should end up with about 3 pancakes. Use sugar free syrup if you like. Enjoy!

Replay The Victories!

It’s easy to get down on yourself if you fall off the healthy eating/exercise routine. Playing the “mess up” over and over again in your mind only increases your chances of continuing to make the same mistakes. The next time you get a little off track, start writing down where you think the mistake started. Were you frustrated, sad, tired…why did you miss your workout, or why did you eat what you were not supposed to? Don’t play that over again in your head…just acknowledge it and move on.

The best way to be successful is to start encouraging yourself and start talking about what you do RIGHT. You had a good workout? Congratulate yourself on it. Replay the victories in your health and fitness journey, not the mistakes. When no one else encourages you, you better encourage yourself. Do not rely on outside support but on your own inner strength. Until you develop this characteristic, you will keep making the same mistakes over and over again.

Remember that what you think is what you will become!!

When Under Pressure…

It’s easy to eat clean when everything is going perfectly and there are no outside stressors involved in your life. It’s easy to workout when you have slept for eight hours and are well rested and prepared for your training session! But if you’re like me, the stars seldom align “perfectly” on your behalf to make life a piece of cake.

There were a few times this week when I became frustrated for various reasons. A few situations at work and also being a little tired in the morning. I am finally getting back into a regular routine of lifting and cardio after floundering around a bit regarding what type of training I wanted to do after my competition. This week I could have easily fell off the wagon. The first thing I want to do when things don’t go my way, is grab a comfort food…candy bar, ice cream chocolate, basically anything sweet. 

One day I came home this week and I looked in the cabinet…it was like I was searching for something “bad” to eat. (Fortunately we don’t really keep junk food in the house). Everything looked good except what I was supposed to be eating. I almost grabbed the box of Cheerios to pour myself a big bowl (or 2) but then I thought about it. I said “Wait a minute. Who is in control? Are you in control? Are you going to let what happens at work effect your life so much that it interferes with your goal?” I thought longer, sat on the couch, and then made myself some peppermint herbal tea.

You never feel good after you go on a binge. You feel like crap. You also keep yourself from progressing to your desired goal. I just can’t keep allowing that to happen and neither should you. Take control of your diet…remember that it is okay to eat junk once in a while but don’t let it be your stress reliever.

Here are a few tips for preventing junk food binge madness when you are stressed out and tired:

  • Always have healthy food ready to eat. If you have to cook it you will more than likely choose a processed/junk food option.
  • If you have a sweet craving drink some herbal tea or diet hot chocolate (I like Swiss Miss…only 2 carbs and 40 calories)
  • Eat one small square of dark chocolate, 72% or higher
  • Open the bible or some other spiritual book and read it. That is what it is for…to help you in times of need.
  • Pray (Yes…cravings are so bad sometimes you have to pray! LOL)
  • Drink a diet soda (not the best solution but at least its calorie free)
  • Drink carbonated water (I love the Sparkling ICE brand… you can usually pick it up for $1.00)
  • Chew Gum
  • Talk a walk or do something to keep you busy.
  • If you must eat something, eat vegetables or a small piece of fruit or drink a protein shake.
  • Don’t keep junk food in the house. If you don’t buy it, you can’t eat it.

“To enjoy good health…one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.’ Buddha

Make it Fun…But Challenging

So there seems to be many people who think that exercise should be miserable and boring. But if that is how you approach getting fit, than you will never make it a lifetime habit. The most important thing is to do what you like! If you like to run, sign up for a race and challenge yourself to make a certain time. If you like to dance, go to a dance class! If you enjoy lifting weights, make lifting goals for yourself.

You must enjoy what you are doing but don’t mistake that for it being easy. You have to also challenge your body because it will get used to doing the same routine over and over again.

If you find yourself struggling to exercise…maybe re-think your approach and try something new. Don’t let anyone tell you that you have to do one specific thing to stay fit. There are hundreds of activities that will burn calories. We all get a little bored sometimes but don’t use that as an excuse to stop exercising. Keep going until you find that special thing that sparks your interest.

Stay focused! Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan

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