Breakfast Quiche Muffins

These little muffins are the perfect solution for a quick, easy & healthy breakfast to take with you when you are on the go, or really, for any time of the day. Any of the ingredients can be modified to your liking.

Ingredients (makes about 16 muffins)

  • 1 zucchini (shredded)
  • 1/4 cup shredded low fat cheese (I used an Italian blend)
  • 1 1/2 cup of egg whites
  • 4 pieces of low fat turkey bacon (cook in pan or microwave before adding to mixture)
  • 1/4 cup of diced ham (I used the pre-cooked kind)
  • dash of salt & pepper
  • 1 tsp of diced onions

Pre-heat oven to 350 degrees. Mix all ingredients together in bowl. Spray muffin pan & fill about 3/4 of the way full with mixture. Bake for about 20-25 min or until lightly crispy on top. You can check with a tooth pick to make sure they are cooked all the way through.

Then, enjoy!


What’s Next?

Much has happened since my last blog post and I’m kickin’ myself in the butt a bit for not having posted in a while….but such is life. So here I am, ready to get back at it and  share my journey of transformation.

So what’s new? Well, I now have another competition under my belt. I stepped on stage at the WBFF Central Championship in Kansas City in the Diva Bikini division. Although I didn’t place, it was another great experience and I met so many fantastic and inspiring individuals. I took a lot away from the competition and have a running list of what I want to improve upon for my next show.

I’ve learned that it takes time and a handful of competitions for your body to really peak at it’s best. Just like any sporting competition/event, you don’t usually perform at your best every time. It takes continual practice, and a little or a lot of tweaking, whether it be diet or prep. Drastic changes can happen even with the slightest alterations to your training or diet. For me, chewing even 1 piece of gum can blow me up like a balloon so it’s very important that I stick to my diet 100% leading up to my comps.

Towards the end of my prep, carbs are at an all time low as with energy levels. Workouts become harder to get through and the intensity at which I’m performing has diminished quite a bit. This is inevitable. The only way to get through it is by putting mind over matter. The mind is a powerful thing and we must use it to our advantage. At times, I’ll find myself thinking too many thoughts of doubt and I’ve learned that as soon as those negative thoughts come into my head, I must stop them dead in their tracks. I believe that a lot of what happens is a result of negative or positive thinking. Many athletes will visualize themselves from start to finish in an upcoming race. By putting yourself in that mindset and believing that you will succeed, you begin to live it out and your actions follow. It’s my plan to continue to use visualization as a technique in my training. Visualization can be used for many things in life, give it a try and if anything, you’ll find that it’s a great way to unwind and relax.

The day prior to my comp and the day of are always the most trying times for me – from travel to the event, photo shoots, check ins, and final preparation, and the comp itself, it’s a whirlwind and at times exhausting. Making complete sure I’m armed with my meals and that I’m getting them in at the correct hour is essential. I found it difficult to get my meals in between all of the hustle and bustle and because of that my body paid the toll. You wouldn’t think it, but when you aren’t eating every 2-3 hours as you have been weeks leading up to your competition, it has an adverse effect on your body by bloating. I looked tighter the day before my comp than on the actual day of.  When your body is in a resting state for an extended period, I believe that it can take on a softer appearance. Although there is a lot packed into the schedule during a competition, there is also a lot of waiting around thus it’s important to keep the blood pumping and it helps to perform simple exercises with a resistance band to appear more vascular.  There are many other techniques that I personally haven’t tried, like drinking wine or popping in a few pieces of chocolate or candy right before you go on stage to fill out your muscles. For me, wine and candy is out of the question due to my intolerance to fructose. It’s really trial and error to figure out how your body is going to react and sometimes it could be very detrimental for some, especially in my case.

There is still so much to learn and for me that is the most exciting part. Without continual education and taking chances, how would we ever get any better at the things we are passionate about? My journey has really only began. So what’s next? I’ve got my sites set on a couple of comps in August and September. What I have found is that If I continue to set goals for myself by committing to compete in a certain competition, I’m much more apt to stay on track otherwise I feel like I’m in limbo. For everyone it’s different but for me, that’s what keeps me going.

Stay tuned for details on what show I’ll be competing in next…till then, happy training. 🙂

PS. It’s a little known fact that fitness & bodybuilder competitors rid themselves of any visible hair before a comp as it helps muscles to look more defined. Never, EVER use Nair on your stomach or anywhere for that matter. I learned the hard way and 2 days before my comp by totally burning myself. Not really sure what I was thinking?!  Thank goodness for stage makeup & for professionals who know what they are doing!

Oatmeal Protein Pancakes

One of my most favorite clean breakfast foods is oatmeal protein pancakes – they are hearty, will fill you up & leave you feeling great. You can also add your favorite mix ins to them to change it up a bit – try sliced bananas, strawberries, or blueberries.


  • 1/2 cup of fat free cottage cheese (if you aren’t a fan of cottage cheese, it can be eliminated. Just increase egg whites to 1 cup)
  • 1/2 cup of egg whites (if you are like me & go through egg whites like crazy, try Egg Whites International. It’s 100% pure liquid egg white & the purest form of protein you can get)
  • 1 cup of Quaker Oatmeal Old Fashioned Oats
  • 1 tsp of cinnamon
  • 1 tsp of vanilla
  • 2 tsp of baking powder
  • 1 scoop of your favorite protein powder (I have found that Hy Vee carries an awesome tasting protein powder in their Health Food section. It’s made by NNW and it’s called Healthy 100% Whey w/ Stevia. It comes in many great flavors, but my favorite is Vanilla Caramel Swirl, mmmm, so good! What’s even better, this protein powder is not full of artificial ingredients like some others!)

In a blender or mixer, add egg whites, cottage cheese, vanilla, cinnamon and baking powder. One this is all mixed together, add in your oatmeal and protein powder and blend well.

Turn your burner on to Medium/High and make sure to spray your pan with a little Pam so that your pancakes do not stick. Once your pan is hot, pour out pancake mix one at a time.

If you want to add in strawberries or bananas for example, I would just place them on top of your pancake mix after you have poured them out onto your pan.

Let each side of your pancake brown to your liking & enjoy!

What’s On My Playlist?

I’m always looking for new tunes to jam out to during my workouts. Music really has a way of pumping me up, especially during those HIIT (High Intensity Interval Training) sessions on the treadmill. I like to mix it up with a variety of different songs, some old, some new.

Here are a few tunes that I’m listening to now. Take ’em or leave ’em. 🙂

Higher – Taio Cruz
Memories – David Guetta
Till the World Ends – Britney Spears
Gasoline – Seether
Talk Amongst Yourselves – Grand National
Love Will Tear Us Apart – Joy Division
Rock is Dead – Marilyn Manson
Pornstar Dancer – My Darkest Days
Who’s That Chick – David Guetta
I Get It  – Chevelle
Stereo Love – Edward Maya
Hey Ya – Outkast
All She Wants to do is Dance – David Guetta
Breathe – Prodigy
Stay Together for the Kids – Blink 182
Fire Inside – Bob Seger
Angel on my Shoulder – Kaskade
Pumped Up Kicks – Foster the People

No More Naked Food

When prepping for competitions, my diet can be pretty bland. At times, I’ve had to be pretty creative with the seasonings & spices I’ve added to my chicken, eggs and veggies for extra flavor. During my last prep, cinnamon became a major staple of mine, whether it was on chicken or eggs. I know it probably sounds weird, but it really is good!

With my fructose intolerance & sensitivity to wheat, I have to pay very close attention to what I add to my food – who knew that something as little as a seasoning would send a person with a food intolerance into a tail spin!

Thankfully, I’ve discovered some new seasonings that really give kick to food, Kernel Seasonings. They come in many tasty flavors – nacho cheddar, butter, white cheddar & chili lime to name a few. I’ve been able to find them in the popcorn aisle at the grocery store. What is even better is that they contain 0 Fat, 2 Calories per serving, 0 Carbs & No Sugar – music to my ears!

Check out the website here and see the full list of seasonings. Although they advertise them as popcorn seasoning, they should not be limited to just that! Sprinkle a little on your food & you are good to go. Don’t let your food go naked anymore!

Turkey Yum-Yum’s

If you are like me and don’t like red meat or just want a clean alternative, extra lean ground turkey is a great choice! It tastes so good and it’s very low in fat & saturated fat!

So maybe you are wondering what exactly are Turkey Yum-Yum’s?  Well, I would compare it to a Sloppy Joe with out the sloppy & the bun.


  • 1 lb of Extra Lean Ground Turkey Breast
  • 1 egg white
  • 1 teaspoon of mustard
  • 1/4 cup of Ketchup (look for the kind that is FREE of HFCS!!)
  • 3/4 teaspoon of Worcestershire sauce
  • 1 teaspoon of black pepper
  • 1 teaspoon of salt
  • 1 T minced onions
  • 1/2 cup of chopped celery (optional for some added crunch!)

Preheat oven to 350. Mix all ingredients together and then bake for 25-30 min (I use an 8″ x  8″ Pyrex dish to bake it in). Make sure to stir often to break up chunks and so everything cooks evenly.

Enjoy! 😉


Each of us at some point while dieting, have probably fallen victim to a little thing called temptation – whether it’s salty, sweet or chocolatey. With dieting, comes the restriction of certain foods which in turn only makes our cravings for those foods that much stronger.

Giving into such temptations can be all too easy sometimes but knowing when to get back on track can be the hardest part. It’s important to remember that even if you indulge,  don’t beat yourself up over it – just get right back on track.  If you continue on a course of giving into those temptations, it will only wreak havoc on the goals that you have set out for yourself. So be mindful of what it is that you have set out to do!

Being in the midst of competition dieting, I know cravings all too well. Some days I’ve had cravings for foods & combination’s of foods that I’d never imagine myself eating, well, ever. So how do you keep cravings at bay?

Here are some tips for staying on track:

Drink Water! Often times we confuse hunger with being dehydrated. Especially if it’s not meal time yet,  grab a glass of water before indulging. Then, wait 10-15 min and if you are still hungry, opt for a clean, healthy snack option – try a handful of almonds or celery & 2 tbsp. of natural PB. Greek yogurt w/ a dash of cinnamon is also a great choice!

Give your water an extra kick by adding a splash of lemon, a cucumber slice or some berries to it. I’ve also used flavored tea packets. Stay away from adding artificial sweeteners to your water – instead stick with natural sweeteners!

Always Be Prepared – Whether it’s at work, a social function or if you are just out running errands, always be prepared. You never know when unforeseen circumstances come up that may hinder you from making healthy choices. When I leave the house, I’m always mindful of what I’m doing, how long I might be gone and whether or not I may need to pack clean eats. Hey, if I can carry a lunch pale with 6 Handi Snack bags filled with chicken breast & green beans through an airport scanner, then so can you! I got a lot of weird looks when they went to investigate my bag, but in the end, I was sure glad that I had it since we ended up having to spend 15 hours WAITING in an airport!

Convenience is key for all of us especially with how busy our days can get. Here is a great solution for packing your clean meals for the day  – it’s called the 6 Pack Fitness Meal Management System & you can get it here. It even comes in pink! 😉

Keep Junk Out of Sight – Plain & simple, if you know you are going to be tempted by such foods, by all means – keep them out of sight! If these things are not available to you, then I promise you that they won’t even be missed & temptations will vanish. With that being said, when going to the grocery store, try to stick to the perimeter of the store. Stay away from the middle aisles which are filled with processed foods.

And last but not least, we’ve all done it – do not go to the grocery store hungry. You will be much more likely to give into temptation. Stay away from those Debbie Cakes!

Be sure to check back for some of my quick & easy solutions to preparing clean meals!

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