Category Archives: Supplements

Friday with the Fam

This week I accomplished a lot. I had some insightful meetings, I put a few thoughts into action, had some amazing workouts and yeah did some of that thing called…uhh….school, I think. The end of my senior year is 4 week away. Let me repeat. Four. Weeks. Away. It’s crazy. Of course, I have one summer session after the spring semester but it will be done mid July and I’ll be finished with school forever. With that said, I’ve had some really fun senioritis where my mind wants to neglect everything, my attitude towards school is rotten and I just want to be out. So much time has been wasted sitting in those classes and I’m ready for to get some real experience under my belt. As most of you know, my real passion in life is fitness and health. I want to “simplify your diet and fortify your body” with delicious, simple and clean meals that are attractive to every kind of person. I’ve started to coach people one on one but I have FINALLY made some more concrete programs. I am now offering a 3 month transformation package, a month-to-month package, a one time nutrition program and a 12 week workout routine. WHAT WHAT! I really hope some of my readers will be interested in these packages because my dream in life is to be a health coach. Check out my pricing and program details here. I’ve already had several clients lose 10 pounds each in under a month. I LOVE seeing my clients succeed with hard work and effort. Congrats to all of you that are doing so well!

Sweet! So other than that my parents came into town last night and we had some delicious feasting to do. In case any paleo peeps in Austin (really, not just paleo- anybody that even remotely likes meat) read my blog and are interested in a new restaurant, try out Lambert’s BBQ. It’s located downtown so it’s fairly easy to skip over amidst all over the other fancy pants sushi bars and tex-mex places. Lambert’s BBQ is absolutely divine. For an appetizer, we indulged in some spicy paprika deviled eggs, which I ate way too fast, and then I ordered the natural black Angus brisket with a side of Brussels sprouts smothered in brown butter sugar and bacon. Sounds pretty raunchy, I know. It was.


Afterwards, stuffed, sleepy and happy, we waddled over to the Book People and REI just cause that’s always what I do with my parents when they come to visit. My Dad is a big outdoorsy guy and my mom is a bookworm. Since they’re right next door to each other it makes a nice little stop.

Saturday morning we visited a little place called the Snack Bar which is actually known for having pretty bad service, less than decent food and ridiculously over-priced plates. We usually have good experiences there but this morning all those little known rumors surfaced and proved to be absolutely true. There was absolutely nobody there, yet they made us wait for 45 minutes. The food was okay (actually…mine was great but my parents weren’t so lucky) and the service was stanky.


This is called the Avocado Quinoa. It has pineapple, avocado, red quinoa, arugula, chicken and some very light citrus vinaigrette. I actually love this dish. And I plan on making it myself sometime.

Afterwards, my sweet mom was trying to think of some place I really like that she could treat me to and of course (she knows me so well) she took me over to Vitamin Shoppe for some new protein.


New Myofusion peanut butter cookie dough whey, coconut oil and probiotics!! No manicure, leather jacket, MAC eyeliner or fashionable purse could even close to this little package here:) My parents are so cool.

Unfortunately they could only stay for the morning and had to be on their whey. Womp womp. So now I’m watching the Oxygen channel (It’s Complicated, Just Friends and now Juno) passing the time away as I put some touches on my new programs. So glad to have this blog to give me a mental break from my oh so terribly busy weekends;)

What have you been doing this fine Saturday?

Sweet Potato Protein Shake

Happy Monday! For me, it’s been a pretty good one…here are today’s highlights:)

First, I made a personal record on barbell curls….65 pounds baybeh. But really, my whole workout was great! I’m loving my new gym and I’ve been making some more fit friends, which is always delightful. Before the gym I mixed a sample packet of Syntha-6 with some almond milk and it was super yummy. Usually I just have my natural optimum nutrition whey but I have a ton of sample packets from different companies that I frequently experiment with. This is one brand I’ve heard a lot of good things about!

2013-02-11 00.17.19And my back/bis workout for today:

Deadlifts- 12, 10, 8, 8
EZ bar curls- 10, 8, 8, 8
Barbell underhand rows- 12, 10, 8, 8
Isometric alternating dumbbell curls- 8, 8, 8, last set a drop set
Lat pull down- 10, 8, 8, 8
Cable curls- 12, 10, 10
Remember to use lots of heavy weights if you’re looking to improve your size!

Back to the highlights….
-I hit 1,500 followers on my Twitter (YAY for being a social media nerd!!)
-I experienced the overwhelming excitement a foodie gets when they make a new delicious recipe and take awesome photos of it.
-The Bachelor comes on in a few hours…anybody else want to strangle Tierra? GO HOME.
-Also, I feel a little better after my allergy comedown the past few days. All weekend I literally just wanted to sleep. I got in a great glute workout Saturday morning but it took all the energy I had to get through it and afterwards I just wanted to sleep for day.

Okay so here is the new recipe I made today that totally blew my mind. It’s extremely simple but still so delicious and perfect for your post workout shake. Sweet potatoes are an EXCELLENT post workout carb and of course you have your whey and calcium in there too!

Sweet Potato Protein Shake

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and the things you’ll need…
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1 scoop vanilla whey
1 cup unsweetened almond milk
4 oz cooked sweet potato
2 T stevia
A dash of: cinnamon, pumpkin pie spice, allspice & nutmeg
1 cup ice

Directions– Super easy- it’s a shake, y’all. Throw all your ingredients in a blender and mix it up! Add as many spices as you want to get the flavour you desire:)

I used a BIG dash of cinnamon, as you can see.
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And there you go! Blend it up and watch your muscles GROW. This is going to be my new favourite shake. Now, if only I had that cinnamon bun protein powder…..that would be delicious in this recipe!! What kinds of carbs do you prefer post workout??

– I originally found this recipe on youtube by Michael Kory. Watch his video and find tons of other great bodybuilding meals here.

Weekend Recap & Frozen Banana Peanut Butter Casein

MMMMM. I have a supplement crush.

There’s really no other way to put it.


One of my favourite nightly treats is casein! Why? Yeah, I know it’s not exactly a natural food, but I do love my supplements and they really do help with muscle growth. Casein makes up 80% of the protein found in cow’s milk and it’s slowly metabolized, taking up to 6 hours to fully break down, which means it’ll be feeding your muscles throughout the night. I’ve been mixing water with casein for awhile now, and the once exciting nighttime treat has become slightly boring. So last night I mixed my banana casein with almond milk, 2 tbs PB2, 1 packet stevia and a couple drops of vanilla extract. Add extra water if you want, then stick it in the freezer for a few hours. I would dare to say it’s relatively close to the ice cream family:) You can also add chocolate chips, real peanut butter, almond slivers, cranberries or whatever else you like in your ice cream. Buy chocolate casein if you want to make more diverse treats. Not everybody likes the flavor of banana night after night (I obviously never get tired of anything banana.)

This weekend I went to my favourite restaurant for my friend’s birthday dinner. I’ve honestly been waiting to go to this place since ummmm June, before I decided to compete? That’s when you KNOW you’re a foodie!


YAY Happy Birthday SHAR! She did my makeup for my competition- pretty sure without her I would have been completely lost.


Why, yes I am enjoying my first legal salt-free margarita. And it was delicious!

Afterwards, we indulged in some amazing buffalo meatloaf. I’m a comfort-food lovah at heart, so the rare times I decide to allow myself to have some comfort foods you better believe it’ll be a meatloaf-mashed-potato-kind-of-meal.

Sorry, no pictures of the meatloaf. Next time!

This entire week my gym is closing for remodeling (yeah, it’s a 24 hour fitness) so I’ve got to go to my school’s gym. This is a mental obstacle for me because I don’t really feel like I’m in my element when I’m not in the gym I’m used to. It’s harder for me to get excited about going, so that’s going to be a little challenge this week. Has your gym ever closed on you for a week? How did you deal with it?

Laura Bailey’s Muscle-Building Diet!

Among the many beautiful and strong women I look up to, one of them is Laura Bailey.

She has discipline, muscles, beauty, a good head on her shoulders and a great philosophy on life. I found her “cutting” program AND “muscle building” program on I love that gives personalized workouts and meal plans designed by competitors and fitness lovers alike. I decided to post just Laura’s muscle building diet on my blog but you can find the rest of her regime for both building and cutting here>>> – Laura Bailey Fitness 360 – Follow Her Program!.

She may have a little more muscle on her bod than what you want for yourself, but don’t worry cause you won’t automatically get that “big” from eating more calories, your body will gradually build.

I wanted to post her diet for muscle building because it requires so much food, you would never even realize that the body needs so many calories to put on muscle mass. Of course, it’s different for everybody and what works for her is not guaranteed to work for you but at least this gives you a good idea. Lots of good, CLEAN and healthy food, here. What could be more exciting than getting in shape by eating LOADS?!

Laura Bailey’s Muscle Building Nutrition

Total Calories: 2406   |  Fat: 75g  |  Carbs: 199g  |  Protein: 269.5

Meal 1: Two Breakfast Taquitos

    • turkey

      Ground Turkey

      Fats: 12 Grams| Protein 31 Grams| Carbs 0 Grams

    • 1124

      Seasoned Egg Beaters

      1 cup
      Fats: 1 Grams| Protein 25 Grams| Carbs 2 Grams

    • picante sauce

      Picante Sauce

      2 tbsp
      Fats: 0 Grams| Protein 0 Grams| Carbs 2 Grams

    • corn tortilla

      Corn Tortillas

      Fats: 0 Grams| Protein 0 Grams| Carbs 2 Grams

Total Calories For Meal 1: 620

Meal 2: Protein Shake

Total Calories For Meal 2: 237

Meal 3: Turkey Spaghetti

Total Calories For Meal 3: 314

Meal 4: Protein Shake

Total Calories For Meal 4: 422

Meal 5: Healthy Snack

    • cottage cheese

      Low Fat Cottage Cheese

      1/2 cup
      Fats: 1 Grams| Protein 14 Grams| Carbs 3 Grams

    • apple


      Fats: 0 Grams| Protein .5 Grams| Carbs 24 Grams

Total Calories For Meal 5: 175

Meal 6: Healthy Snack

    • crab

      Crab Cakes

      Fats: 14 Grams| Protein 22 Grams| Carbs 5 Grams

    • Asparagus


      Fats: 0 Grams| Protein 4 Grams| Carbs 7 Grams

Total Calories For Meal 6: 273

Meal 7: Quiche

    • 1124

      Seasoned Egg Beaters

      1 cup
      Fats: 1 Grams| Protein 25 Grams| Carbs 2 Grams

    • veggies


      Fats: 0 Grams| Protein 3 Grams| Carbs 12 Grams

    • turkey

      Ground Turkey

      Fats: 12 Grams| Protein 31 Grams| Carbs 0 Grams

Total Calories For Meal 7: 365

Note: I make modifications weekly depending on how specific events that I may have going on.

So there you have it. Eat big to get big!

Vlog: My daily Supplements

Just a recap: I’m all about supplements but the standard/basic ones I enjoy are whey, casein and an intra workout. I also take a multivitamin and extra B12 when needed! Another great vitamin to take would be fish or flax oils.

If you don’t have some protein powder on hand already, definitely consider making the investment. There are SOOO many amazing recipes and concoctions you can add your powder to such as oatmeal, smoothies, energy balls, protein pancakes, Greek yogurt parfaits, etc. Questions? Need supplement recommendations? Feel free to ask away!

Protein Powders

Most bodybuilders or regular gym goers have personal preferences when it comes to protein powder based on taste, effectiveness and consistency. Once you find one that works for you, stay in a healthy relationship with it and don’t cheat! I’m loyal to my powders because they’ve helped me so much in my recovery process so I can build lean muscle faster. There are so many, all with different amounts of carbs, protein, amino acids and various benefits so here are a few I like.

Optimum Nutrition

The all around (best taste/effectiveness/bang for your buck) protein powder, in my opinion and most everybody else’s, is Optimum Nutrition Gold Standard Whey. They make a regular Gold Standard and also a Natural Gold Standard, but I prefer the regular. Any flavor (cookies and cream, chocolate, mint chocolate, vanilla ice cream, etc) tastes amazing. With 24 grams of protein, 120 calories, and very little fat, this powder gives your body the absolute best nutrition needed after an intense weight lifting session.



Vegan? Vegetarian? Sunwarrior protein has got you covered. As found on their website: “Sunwarrior Classic Protein uses an old world process, combining the endosperm and bran from raw sprouted whole grain brown rice, to create the first completely hypoallergenic protein, containing all essential and non-essential amino acids in a perfectly balanced profile. Sunwarrior Classic Protein has the highest amount of (non soy) raw, whole-grain sprouted, vegan protein of any product available.”

For a person who doesn’t speak that language, this stuff is good. Real good.



One of the other top protein powders is MRM 100% All Natural Whey. No artificial flavorings and highly recommended by fitness model, Jamie Eason (if you don’t know who she is- look her up!) This protein is “clean” because it has nothing artificial in it, unlike many other powders, but yet it is still whey. Tastes good too, but only comes in chocolate and vanilla. Also great for the wallet!


Those are just three powders that I have found to be great choices. There are many others, such as Vitamin Shoppe’s store brand “Body Tech“, Dymatize Elite Whey and MyoFusion. Just remember to always read the labels when you buy your powders and it never hurts to do a little research on your own. is the best place to buy your supplements as well as read up on how well they work. Every powder is “rated” and you can check out all the different flavors all in one place:) Good luck finding your perfect powder!

Supplements and the “Jacked Pack”

One of my favourite things about weight lifting is experimenting with supplements. I used to be in the dark about what products where the best, how often to take them, when to take them, and all those other nagging questions that you simply don’t know the answer to. If you’re all natural and stick to whole foods, that’s great too. Both have great benefits, but personally, I love to try out new things and see the quick results that come from supplements.

My supplements are as follows:

1. Multivitamins

2. Fish oils

3. Whey protein powder

4. Casein

5. “Bone-up” calcium supplements

Those are the things I take regularly, no ands ifs or buts. Protein powder can go in basically anything but it’s best to  use it only before and after a workout because of the instant protein release it sends to your muscles. If you take it at any other time, there’s a chance your body might store it as fat. The casein is useful before bed because it is slow digesting and it restores your muscles overnight. Cottage cheese does this same thing, but unfortunately I can’t stand that stuff so I stick with the casein.

The fish oils and multivitamins are crucial to add to your diet. A lot of times, we “bodybuilders” eat the same things over and over and over again. The multivitamins will fill in the gaps where your body is lacking any specific nutrient.  The calcium supplement is more of a personal preference. I take it religiously because my body can’t always keep up with my recreational activities and tries to tell me to slow the heck down when I’m griping 60 lbs on my tiny forearms. GET BIG.


If you’re like me and get super excited about trying new products, listen up. Jacked Pack is a company that sends you a box filled with different supplements to try out every month. Seriously, it’s awesome. I frequently them to my “fitfam” on Twitter, so they’re always seeing me tag them and what not. I believe they think I’m obsessed with them…but that’s okay..CAUSE I AM.


This was my first one. I also happened to be the “jackedpot” winner so they let me pick out my favourite supplement in the box and then sent me a full version of it. I picked the pre workout “Presurge Unleashed” which works amazingly. I eat oats in the morning, which are slow digesting and usually inhibit caffeine effects but the preworkout still managed to get me hyped up! Impressive. It also had some amino acid chewables, a protein bar and a few other goodies.


This one I recieved this month. I drank the diet Turbo half and half today and it tasted like heaven. Those power crunch bars are without a doubt the best protein bar I’ve ever had. AND PROTEIN CHIPS?! What, what?! Yes, amazing. You better believe it.

So in case you couldn’t already tell, I love this company. Visit them on Twitter, Facebook or their website at and let them know Madelyn sent you:) Hope you enjoy them as much as I do!!