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Hi Angels! Here's the protein-packed mug cake recipe, all pertinent intel and flair in one tidy place. Woo! Servings - 3 Calories per serving - 370 Ingredients - 3 eggs (56 g), Cage-free Extra Large Brown Eggs 1 cup, Whole Milk Ricotta Cheese 2 bananas 2 Rounded Scoops (31g), Gold Standard 100% Whey Protein - French Vanilla Creme 2 T, Unsweetened Cocoa Powder 1 tsp (0.6g), Baking Powder 1 sprinkle cinnamon Directions - In a medium-sized bowl, stir together eggs, ricotta and mashed bananas. Add dry ingredients. Mix. Use ⅓ recipe per mug. Microwave on high for 1.5 minutes. Optional: add 1 T peanut butter plus whipped cream Notes - Make sure mug is not filled before you microwave. It rises like

What’s your lodestar?

What’s your lodestar, your beacon, lighthouse, pharos? Can you tell I’ve been using the thesaurus? All of these words mean, like my favorite soap opera in 1985, guiding light. Do you have a guiding light? If not it’s time to get one. When you do, everything you do, every choice you make will either lead you closer to your light or further away. Closer is heaven. Away is terrifying as hell. It’s that simple. So what exactly is a guiding light? It’s a principle or an ideal, or an aspect of your life that is THE numero uno thing that drives you to be a better person. For my husband, it’s family. Everything he does in life is aligned with having his family be optimal. Being a musician gives him

Body transformation. Real talk. Boom.

Calorie restriction is why you lose weight. Simple, right? You have to eat less than you expend in energy. Calories are energy units. Leftover calories get stored as fat. Boom. Changing your behavior around food and movement is how you lose weight. It is a total lifestyle overhaul for someone who is overweight and wants to lose it permanently. That means it has to be realistic and sustainable—not a prison you can't wait to escape from. It also probably means that if you try and overhaul everything all at once, you'll feel really overwhelmed really fast and then quit. So, baby steps, angels. Strength training builds muscle, so it can reshape your body. But all the strength-training in the wor

Self-improvement. The real deal.

Self-improvement can be super cheesy. Things like daily affirmations (cue Stuart Smalley), “The Secret,” smile therapy, and trying to be positive 24/7 are not my jam. I have two major problems with these methods. For one thing, the common thread here is that you deny your actual experience, and thereby yourself, in order to adopt a phony stance that not only separates you from those you love, but also from yourself. This is where two people tend to have an exchange that goes something like this: Person A: “I’ve had such a shitty day.” Positivity practicing person: “Well at least you have your health!” The Positive Practicing Person (PPP) just makes matters worse. Person A could use connectio

Getting big instead of small.

I’m glad that muscular women are in now. Of course the look has the potential to make women who aren’t muscular feel unworthy. But I still think it’s better than the emaciated figure that made me feel like shit in the nineties. With my wide hips and Russian ankles, I’d never be wispy or waiflike. Now though, I dig my physique. And yes, I am easily influenced by what I see going on around me. It’s the way I was built. But I can’t shave my bones down. I mean, I’m sure there’s a doctor out there who might give it a go, but you won’t find me lining up for that procedure. What I’m trying to say is that I feel way more empowered, way more badass building my body, eating big protein-packed meals, l


Havertown, PA 19083, USA



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