You can not put your fat loss on a time table. We are all different and progress differently. I know its never fast enough for some but if you don’t place your focus on the long term you’re going to be stuck mentally and dissatisfied with yourself/progress in the short term.. The focus should be.. Read more →

Cooler weather and the first signs of Fall call for pumpkin recipes!!– 420g pumpkin– 1/2 cup unsweetened vanilla almond milk  – 2 whole eggs – 1 tbsp baking powder – 240g old fashion or rolled oats – 1 tbsp pumpkin pie spice – 1 tbsp vanilla extract – 1/2 tbsp cinnamon – 40g of Splenda.. Read more →

This is a fun (and painful) exercise for the rear delts – Rear Delt Hang & Swing. Try sets of 20-30 with these. :)

  Cues to help you improve your Conventional Deadlift technique:– Start with feet hip to shoulder width apart, and shins close to the bar. You want feet to be planted firmly on the floor. I personally like to use some type of minimus shoes when deadlifting, or barefoot works too, as I feel more stable… Read more →

In a large bowl, mix 72g of chocolate PB2, and 4 TBSP of water. It will be thick. Spread the PB2 mixture over 90g of gluten-free Puffins cereal in a bowl.  In a large plastic bag, dump puffins, and 70g of protein powder (any flavor). Shake until covered and freeze for 1 hour!

LBC’s Carrie Windecker is just wrapping up her dieting phase and will soon transition into a build. Carrie makes no excuses when it comes to her goals, and she successfully balances her time between family, work, and fitness. For Carrie, this is a lifestyle. Nice work, Carrie.