Breakfast Of Beasts (Recipes)

As much as I talk about training; lifting progressively heavy weights, the right kind of cardio, I never want you to forget that what you eat plays the absolute biggest role in the success of your goal.

Lift heavy with a crappy diet and you may end up bulky (because you add bodyfat too), don’t eat enough and you won’t be able to build muscle because muscle can’t build from nothing.

Today I’m going to share with you a few of the breakfast ideas that I’ll be giving to the ladies of the Beast Mode Squad to make sure that their nutrition is on-point with their goals for the next 6 weeks and beyond. [Read more…]

My Top 10 Smoothie Recipes (and a contest)

A couple of weeks ago I had a few clients in a row ask me for some good smoothie recipes so I compiled my top 10 and shared it with all my clients. There are some really tasty recipes in that little booklet like Chocolate covered cherries, Chocolate Peanut Butter, and even a Green smoothie that is delish. They are hearty and nutrient packed so these are actually meals in a glass.

I really enjoy smoothies for breakfast because I can cram greens, flax and chia seeds in there and start my morning off feeling great.

But today I was going into my website to pull down the recipe booklet and I thought of you all; my faithful readers and I decided to share it with you too.


So here it is: [Read more…]

A Candy Bar For Breakfast AND a Flat Belly

Ok, so not really a candy bar, you know I would never set you up for an insulin rollercoaster like that, but I have something else I think you’ll like. One of the breakfast smoothies off the new Flat Belly Boot Camp 2.0 menu has a shake called Almond Joyousness and it’s good for you peoples. How bout that? [Read more…]

Fat Flushing Recipes

In just 18 days it will be officially summer. I’m pretty sure the weather will catch on eventually, but until it does, just think of all this weird gloomy stuff as an extension on the time you have to get your summer body on.
This coming Monday, June 6th my 14-day Fat Flush starts and it’s gonna help a lot of women get going in the right direction, and you should be one of them.
I’ve been spending the last few hours creating the nutrition plan that will go with the 2 weeks of Fat blasting workouts and I wanted to share two of the recipes with you.
[Read more…]

Weight Loss Tips, Tricks and Recipes

This week I shared with you my own experience with losing 15lbs in 3 weeks and how I did it eating what some would consider a crazy high amount of calories.

I want to stress again that my goal is not to make you think that YOU need to, or should, lose that much weight that fast or that YOU can eat as many calories as I did and still lose weight.

But some of you have asked me why I can eat so much and still lose weight and the answer is; [Read more…]

Breakfast Is NOT the Most Important Meal Of The Day…

Q: True or False: Breakfast is the most important meal of the day? (cue jeopardy music)

A: Sometimes……

That’s right on certain days it is in fact the most important meal of the day, on others it’s the second most important.

What takes its place of importance 3-4 times a week?

[Read more…]

Healthy Cinnamon Apple Pancakes

1-1/2 c. gluten-free pancake mix
•    1 egg
•    1/4 scoop Prograde Vanilla Protein Powder
•    1 tbsp unsweetened applesauce
•    3/4 c. almond milk (rice, skim, lactose-free, soy will work as well)
•    1/2 tsp. ground cinnamon

[Read more…]

EXACTLY what you should be eating for breakfast (3 recipes)

Breakfast is often called the most important meal of the day and rightly so. But not all breakfasts are created equal. Most will simply set you up to struggle through the rest of your day only to binge on something later.

So what IS the perfect breakfast?

Let me tell you, your typical cereal bar and low-fat yogurt doesn’t cut it.

I’ve broken down the perfect breakfast and even give you 3 step-by-step recipes, all right here.

[Read more…]

Eat Pancakes -Boost Your Metabolism


The last two weeks I’ve been talking to you about avoiding the end of the year weight gain but let’s get serious for a moment. You’re going to eat a LOT of food this Thursday. You know it. I know it. And that’s ok. I’m sure you’ve been working out just a little bit harder to prepare for it, right? 😉 And I know you’re going to get a good workout in on Thursday before you chow down, right?

Now, besides that, I also want to remind you one thing you do NOT want to do on Thursday is skip meals so you can stuff yourself with one big one. That’s a no-no.

You still need to start your day right by boosting your metabolism with a solid breakfast. So to help you out with that I’ve got a gift for you from me and my buddies over at Prograde Nutrition. It’s a delicious Protein Pancakes recipe.

Thanks to the protein in the recipe your blood sugar won’t go crazy like it can just by eating a huge stack of pancakes with sugary syrup. Nope, this recipe will fill you up, nourish your body and give your metabolism just the boost it needs.

Be sure to let me know how you like it.

2 c. whole wheat flour
1 scoop Prograde Protein
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran

Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear.  Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.

2 Little Known Fat Burning Facts


Prograde Protein

Carbs, carbs, carbs. That’s what everyone seems to want to talk about. How do I avoid carbs?

Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"

Now THAT is the right question.

You see, Protein is where it’s at. Check out these two little known facts about protein:

  1. Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?
  2. Protein provides satiety. That’s a fancy way of saying you feel fuller for longer when you eat protein 😉

Good sources of Lean Protein come from foods such as:

Fish, eggs, poultry, lean beef…

But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.

If that’s the case with you then I have VERY good news. And it’s news I’ve been waiting to tell you for some time now.

My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein.

You see, not all Protein powders are created equal. Prograde Protein:

– Delivers unparalleled purity through low-temperature micro-filtering

– Is naturally sweetened with Stevia

– Contains 5.3 grams of branch chained amino acids per serving

– Mixes instantly with just a spoon

– Enhances absorption and digestion via lactase and Aminogen digestive enzymes

Look, I’ve been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible.

The best part is they are putting it on sale this week to celebrate it’s launch. You can get it at 10% off this week ONLY. Just go to and you’ll find all the details. Including the coupon code to use when you order to get the 10% off your order.

But you need to hurry. For one thing, the special price ends this Friday, November 13th at 11:59pm EST. The other thing is, well, I cannot begin to tell you how highly anticipated Prograde Protein has been. There’s a very good chance they’ll be out of stock well before Friday even gets here!

So get yours NOW.

Sarai D. Jones