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@flexiblefitness
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Why the hell do I find this amusing
Here's the thing:
Your eating disorder will never willingly let you go. It’s never going to say to you one day, “Okay that was fun while it lasted. I’m done here!!” It just wont. You are its oxygen, the fuel to its fire, its home. It feeds off of your self-destruction, your vulnerability, your logical self. You could be seconds from dropping dead and it will still tell you, you are not sick enough. It’s not a diet, a fad, or a trial period. It’s a life-threatening mental illness with one intention: to kill you. Believe me, you are sick enough. But you are also strong enough to beat it.
you don’t need to punish your body in order to get out difficult feelings
try to actively stop yourself from thinking of food in terms of moral value. like, sure, eat your vegetables, but having a slice of chocolate cake doesn’t make you irresponsible, lazy, undisciplined, or a bad person, in any way; this mindset we absorbed from all around us is toxic and dangerous and you’ll be happier if you fight against it.

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Valentine’s Day Red Velvet Waffle
First of all, I know. I know. I haven’t been as active as I promised I would be. But it’s hard training clients, working out, eating healthy, running boot camps, trying to maintain a blog and social media, without losing my sanity.
Anyways back to the main reason why you all are here. I came up with this recipe in honor of Valentine’s Day but it can also be enjoyed any other day!
What makes this waffle so special is that although it may be a bit more higher in carbs, it does contain higher protein than regular waffles as well as it taste just as yummy and not like stiff cardboard.
Ingredients for the Waffle:
53 g Kodiak Power Cakes Mix
1 g Splenda (or Stevia)
46 g Egg Whites
2 drops (or more) of Red Food Coloring
74 ml Almond Milk
2 g Cocoa Powder (not the kind for hot chocolate!)
4 ml Vanilla Extract
Combine all ingredients together. I usually combine them inside a Blender shaker bottle, and pour into a hot and greased waffle iron. Let cook until it achieves the level of crispy-ness you desire. I like mine really crispy.
Ingredients for Cream Cheese Drizzle
28 g Fat Free Cream Cheese
2 ml Vanilla Extract
20 ml (or more) Almond Milk
3-5 g Powdered Sugar
Combine together in a small bowl and whisk together. Pop into the microwave for intervals of 10 secs whisking after every interval. Whisk unitl you reach a frosting consistency.
Putting Your Waffle Together
Place your waffle on a plate, and begin to drizzle the cream cheese frosting on top. I use a cake decorators bag to achieve the drizzled look but you can just plop it on top! Add your Whip Cream (20g+), Chocolate Chips (14 g), and 1 Red Velvet Oreo. Cover in Sprankles and Enjoy!!
Don’t forget to tag me on your yummy creations!!
-ilse <3
sea hawks 💚💙
Sports Conditioning 1/19
Warm Up
5 Suicide Runs
Lunges
Soldiers
Lunges with a Twist
Side Steps
Arm Circles
Circuit Training
1 min Deadlifts
20 sec Recovery
1 min Pushups
20 sec Recovery
1 min OH Presses
20 sec Recovery
1 min Sissy Squats
20 sec Recovery
1 min Bicep Curls
20 sec Recovery
1 min Kettle Bell Swings
20 sec Recovery
1 min Burpees
20 sec Recovery
1 min Ladder Runs
20 sec Recovery
1 min Tricep Dips
Repeat as many times as needed :) Feel free to modify any exercise by incorporating weights or simplifying.
Stretch & Cool Down - 5 Mins
Chocolate Chip & Peanut Butter Overnight Oats
Ingredients:
1/2 c (40 g) Rolled Oats
1/2 c (120 ml) Almond Milk
20 g PB2 Powder
2 g Splenda
15 g Semi-Sweet Chocolate Chips
13 g Peanuts
Directions:
Combine the Oats, Almond milk, 12 g of PB2 Powder and Splenda into a pint size Mason Jar or container of choice. Stir and let sit overnight. In the morning top off with Chocolate Chips and Peanuts, and combine the remaining PB2 powder with some water until slightly thick but still runny and drizzle on top. Take your IG pic, mix together and E N J O Y !!
*feel free to add in some liquid egg whites for extra protein. Just reduce the amount of Almond Milk added in!
Total Calories: 359 kcal
Protein: 13.5 g
Carbs: 47 g
Fat: 14 g

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Doing some Sumo Deadlifts
Oreo Cheesecake Bites
French Toast Brunch Sammich
I was craving something yummy yet out of my normal meal prep this morning. I wanted french toast, but I also wanted a bit some more protein for the l o n g day I was going to have. So I thought...
Why not just make a french toast sandwich?
Pretty simple and actually pretty hearty for a pre-workout meal or even just a regular old day.
Ingredients:
108 g Egg Whites
30 ml Almond Milk
2 Slices of Bread (I used Honey Wheat Bread from HEB)
26 g Turkey Bacon
1 tsp Vanilla Extract
Dash of Cinnamon
60 ml Sugar-Free Syrup
Directions
To make the Egg Wash: Combine 36 g of egg whites, 30 ml of Almond Milk, 1 tsp vanilla extract, and the dash of cinnamon and whip together until slightly frothy.
Dip the slices of bread into the egg wash until all the egg wash is gone and the bread is covered but not soaked. Place onto a preheated greased pan on medium-high (I use canola oil spray to grease my pan) and begin to cook your french toast. While your french toast is cooking, begin to cook the remaining egg whites (72 g) into a small omelet sized portion as well as the turkey bacon. Flip your french toast to finish cooking the remaining side. After your egg whites, turkey bacon, and french toast is cooked, combine all ingredients into a sandwich. French toast as the sandwich buns and egg whites and turkey bacon on the inside. Pour some sugar-free syrup on top and Enjoy! 😛
Ilse Moller!
Don’t forget to follow me on Instagram!
Total Calories: 277 kcal
Protein: 24 g
Fat: 6 g
Carbs: 29 g
100% chance of GAINS!
Bootcamp 1/17
Week 1 of Gold’s Gym Challenge!
Didn’t run as smoothly as I hoped but overall everyone had a good workout.
15 min Dynamic Stretching/Warm Up
Jogging
Lunges
Soldiers
Lunges with a Twist
Side Steps
Jumping Jacks
30 min Circuit
10 Overhead Presses
10 Deadlifts
10 Box Jumps or Step Ups
10 Push Ups
1000 m Row
10 Ball Slams
10 Squats
10 Tricep Dips
10 Leg Raises
10 Tire Flips
10 Burpees
Modify as needed. Circuit can be done as many times as needed to complete the 30 mins or once if a beginner.
10 min Cardio
1 mile Walk/Jog/Run
5 min Cool Down
Stretching

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I can relate to this
Boyyy is it frosty this morning ❄️ perhaps we’ll be getting some snow soon 👀 I’m craving something warm and filling like this pre-soaked oat-buckwheat porridge with a touch of orange zest 🍊 oh and a cheeky piece of Vego chocolate bar 👅🙈 topped with berries, banana, and some granola! This is also my entry for @tastyasheck ’s #tastymorninglove. Heike’ been a daily source of inspiration so there was no doubt that I was going to join the party 🎉 😁 Recipe is as follows 1/4c organic buckwheat ¼ oats Zest of 1 orange or alternatively use orange extract to taste 3/4c water 1c milk of choice Sweetener of choice 1. Soak the oats and buckwheat groats overnight or for a good few hours 2. Drain and rinse the oats and buckwheat 3. Put in the pan with some water and let it cook in medium heat 4. Add the milk and cook until desired consistency 5. Go mad with the toppings 👅