I cannot believe it is August 31, 2017, and my daughter Chloe is a Junior this year. She started school 2 days ago. We have had a wonderful summer together....Chloe and I CrossFit together every day, count our macros(macronutrients), she works on my website for me, helps me make videos, we go to the beach together, get pedicures, shop etc. What more can I ask for in a daughter? We have a fantastic relationship. I feel extremely lucky. 

Chloe and I started counting our macros 6 months ago and 1thing that we both realized is that we are carb people. We have to work extra hard to hit our daily protein goal. These little bite size balls have 5 grams of protein per bite and they taste incredible! If you want fewer calories just omit the maple sugar and replace it with stevia. The great thing about counting macros is it is "flexible dieting." If you have the taste for a little something sweet then GO FOR IT! Just be sure to log that tasty treat into the app that you use so the macros are accounted for and you don't have a macro spillover(extra calories that you do not need).

Check out my Fall Macro Challenge.."Chiseled with Chisholm" Macro counting. In 6 weeks you could lose up to 12-15lbs, 4-6% body fat plus inches all over your body!! Email me with any questions that you have(: I am super excited for the Fall. I love being on a strict schedule with my CrossFit training and my diet.

INGREDIENTS:
Makes 15-17 mini balls.

1 cup Justin's Chocolate Hazelnut Butter or make your own with this healthier chocolate hazelnut butter recipe.
1 cup unsweetened shredded coconut.
3 tablespoons chocolate protein powder.
2 tablespoons chia seeds.
2 tablespoons flaxseed meal.
1 tablespoon maple or coconut sugar(optional).
4-5 drops chocolate stevia.
1 teaspoon vanilla.
1/2 of a cup Enjoy Life Chocolate Chips.
1/2 of a cup of Enjoy Life Chocolate chips (save extra to roll balls in).

STEPS:

1) Place all ingredients except chocolate chips in a large mixing bowl or a food processor. Mix well.
2) Stir in 1/2 of a cup of chocolate chips.
3) Roll balls together with clean hands or use a mini meatball scoop or cookie scoop.
4) Roll balls in chocolate chips.
5) Place balls on a piece of parchment paper and place in the refrigerator for an hour to set.
6) Eat and Enjoy!!

MACROS for 1 ball:
180 calories
12 grams of carbs
13 g fat
6 grams of protein
7 grams of sugar

Who doesn't LOVE ice cream? I am 99% sure everyone in the world loves a deliciously creamy, rich tasting ice cream. My latest recipe tastes exactly like real ice cream but it is without the added sugar, carbs and fat. If you are like me and you count your macros every day then this recipe is made for you! One serving of this has 150 calories, 6 g carbs/2 g of fat and 25 grams of protein! If you make this recipe with just the black coffee it has 130 calories/5 g carbs/ 1 g of fat and 25 g of protein. The coconut creamer makes it extra creamy. It is up to you!

I have to be honest I got the idea for this recipe from Ben Bergeron. I attended his Competitor's Training Camp in April(worth every penny...so fun) and he suggested I have this at night to help build muscle while I am sleeping. He blends it with water but I found adding coffee or coconut milk makes it taste better.  Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it’ll be more helpful throughout the night than any other protein option. I have a sensitive stomach so I make this mid-afternoon to help me get that extra protein in my body.

Today is "Weightlifting Wednesday" at CrossFit Magnitude. It is one of my favorite classes. The class is all Olympic lifts focusing on form. I have to admit taking this class at 5:15 am is not ideal but I am so busy with clients on Wednesday it is the only time I can go. Suck it up, right? I feel soooo incredibly lucky that my body is healthy and strong and I can do what I do each day. As Ben Bergeron says, "I get to go to the gym, I get to pick my kids up from school. I don't have to." Feeling blessed..  

Check out my snack size video and let me know how you liked the recipe!

Ingredients:
1/4 cup of black coffee
2-4 tablespoons So Delicious dairy free coconut creamer
1 stevia
1/4 cup of ice
1 scoop of Ascent Micellar Casein Chocolate Protein Powder

STEPS:
Place all ingredients in a blender or magic bullet, blend until thick and creamy. Eat and enjoy!

**if you don't like coffee just use 1/2 of a cup of the coconut creamer, milk or coconut milk.

For a darker, richer chocolate taste use a little less ice. 

I started counting my macros (macronutrients=protein, fat and carbs) 3-4 months ago. I absolutely love it! I realized I was not getting enough protein for the amount of exercise I do each day. This protein pancake recipe is a fantastic way to get an extra 12 grams of protein at breakfast while not eating too many calories, fat or carbs. One serving has only 144 calories, 19 g of carbs, only 2.5 g of fat and 12 grams of protein! The combo of the banana and vanilla protein powder is absolutely delightful. Sprinkle a touch of stevia on each pancake and you are good to go. Stevia adds a little more sweetness without adding any extra calories. Not worried about extra calories? then go for the all natural syrup. These pancakes can be stored in the refrigerator for a week. Double the recipe and have them ready to go. Prepping your food for the week is key. Set yourself up for success! 

INGREDIENTS:

-3 very ripe bananas mashed
-1 banana
-3 eggs whisked
-1/2 of a cup of Trader Joe's Coconut Creamer or 1/2 of a cup of light coconut milk.
-1.5 teaspoons Nu Naturals Stevia Baking Blend or 3 Stevias.
-2 scoops Vanilla Whey Protein Powder (I like the brands About Time, Ascent or Stronger, Faster, Healthier).
-1 teaspoon Vanilla Extract
-1/4 cup of Tapioca Flour
-1 teaspoon Baking Powder
-1 teaspoon Baking Soda
-pinch of salt

STEPS:

1. Mash the Bananas.
2. Whisk the eggs.
3. Combine the eggs and bananas, stir together.
4. In the same bowl as the eggs and bananas add vanilla, baking powder, baking soda, salt, stevia, vanilla protein powder and tapioca flour. Mix well with a mixer.
5. Let batter sit in the fridge for 30 minutes to thicken. For thinner pancakes, the batter does not need to sit.
6. Heat pan on the stove to a low to medium temperature, add 1 teaspoon of kerry-gold grass-fed butter on the pan, or a non-stick spray, then slowly pour pancakes batter on the pan. To get the exact macros use a 1/4 measuring cup for each pancake.
7. After 1 minute of cooking add thinly sliced bananas on top of pancake for extra banana taste(this step is optional)! Flip pancakes over for another minute until cooked through.
8. sprinkle stevia on top, eat them plain or add a little all natural syrup. Enjoy!
 

This recipe makes 12 individual pancakes (1/4 cup of batter for each pancake). One serving=2 pancakes.
Macronutrients:
2 pancakes=
144 calories
19 grams of carbohydrates
2.5 grams of fat
12 grams of protein
**by adding sliced bananas on top of pancake add 3-5 g of carbs to your macros.

Above is a picture of the pancakes frying on the pan after I added the sliced bananas. Dee-lish!