My Life, Uncensored.

"Sometimes I love cake more than I love being fit."                                                        - Me  ..every time I see cake. I love food. Like, I seriously love food. I'm the kind of person that will sit and think about what I'm eating for lunch and dinner that day while I'm eating my breakfast.. or my pre-breakfast snack that I have while my breakfast is cooking. Don't judge me. You do it, too. The problem isn't that I love food. The problem is that I let my love of food hinder the self-respect I have for my own body. We all get one body; just one. While some issues can't be helped a lot of our aches and pains are from our own doing. MYSELF INCLUDED! Does eating Taco Casa make me wake up with indigestion all night and force me to eat a small mountain of Rolaids the following day? YES! Does that stop me from eating it? HECK NO! It tastes good! It makes me feel  good; but really it doesn't. Taking care of our bodies go

"Somewhere between the desire to have a six pack of abs and the need for a six pack of cupcakes I find myself in a constant struggle of being motivated and being a bum." - Me. We've all been there at some point or another. It's Sunday evening, I'm standing in front of the refrigerator at 10:33 at night looking for one last snack. "We're starting our diet tomorrow. I'm just making sure there isn't anything in here I want to eat before it starts!" At least that's the excuse I tell my husband so I don't feel so bad about finishing off my half eaten tub of Ben & Jerry's ice cream. "I'm going to get all the cravings taken care of and start fresh in the morning." The only catch is, when morning comes I completely skip breakfast, drink two cups of coffee for lunch, and then eat five tacos for dinner. Motivation and discipline are the key to any goal. Whether you're wanting to lose weight, get a promotion at

    As a trainer and person who's lost over 100 lbs, I know one of the biggest factors in losing weight is the timeline.  "How long is it going to take?"     We are plagued with this 'Microwave Mindset'. We don't want to preheat the oven, bake the meal and then wait for it to cool. We want to pop it in the microwave, heat it up for a couple minutes and then eat it so fast we burn our tongues. We do this over and over even though we know it would have been a lot better had we really invested the time and effort into prepping the meal properly.     Our health is no different. We want all the benefits of the hard work without actually making the sacrifice. Instead we search for the next "magic" pill or "quick" fix and get a burn on the tongue instead of enjoying the full flavor of a well prepared meal.     While it's always best to take a natural approach to any kind of weight loss or workout routine; that doesn't mean you can

    If you've been brave enough to stick your toe in the pool we call "Fitness" then you've more than likely heard the importance of protein. You know the stereotype; hit the gym, throw some weights around, then sit back and fuel those gains with a tasty protein drink. While the concept seems simple enough; it's really not that cut and dry.    Protein is actually made up of amino acids. When you ingest a protein, your body breaks it down into individual amino's, restructures them and then uses them for whatever purpose they're needed for at the time. While drinking protein after a workout is ideal, you're really cutting your gains and recovery short when you don't add additional amino supplementation to your routine.    Of the 20 main amino acids, only 11 are produced naturally by our bodies. These are called non-essential amino's because it's not necessary to get them from our diet. Amino's have a multitude of responsibility that

Whole Wheat Blueberry RSP Protein Muffins Because blueberries and protein are life. 'Nough said. Order your protein today @  www.RSPNu trition.com .  Use promocode  RSPFranny  for 30%off! What you need: - 1/2 cup vegetable oil - 1/2 cup applesauce - 2 eggs - 1/2 brown sugar - 1/4 tsp cinnamon, ground - 1.5 cups whole wheat flour - 2 scoops of RSP Protein Powder - 1/2 tsp baking soda - 1/2 tsp baking powder - 2/3 cup fresh blueberries What to do: Preheat oven to 375 degrees. Combine wet ingredients and set aside. Combine dry ingredients and then mix both together. Fold in blueberries. Scoop batter into muffin tin and bake for 20-25 minutes or until golden brown. Best served warm!

Peanut Butter Protein Cookies I don't know about you but I'm a total peanut butter FREAK! I love ANYTHING that includes peanut butter, including these babies! Order your protein today @ www.RSPNutrition.com . Use promocode RSPFranny for 30%off! What you need: - 1/2 cup of RSP Vanilla Protein - 1 large egg - 1 cup peanut butter, smooth - 1/4 cup mini dark chocolate chips - 1/2 tsp of salt - 1/3 cup of cane sugar What to do: Preheat oven to 350 degrees and line a cookie sheet with parchment paper. Combine all ingredients in large bowl. Roll dough into bite size balls, place on cookie sheet and “smash” with a fork. Sprinkle cookies with cane sugar and bake for 12-15 minutes. Allow to cool before serving!

Cinnamon Protein Apples Order your protein today @  www.RSPNutrition.com .  Use promocode  RSPFranny  for 30%off! Need a quick snack? Look no further. Try this great finger food to fill your tummy and brighten your day! What you need: - 3 Honey Crisp Apples - 1 tbsp Cinnamon, ground - 1 scoop of RSP Vanilla Protein What to do:  Cut the apples into chunks, and place them in a plastic bag. Add cinnamon and protein, seal bag and shake until evenly coated. Serve immediately or chill. Need something sweeter?  Prep the apples as listed above and then throw in a pot with 1/4 cup brown sugar and 2 tbsp of butter. Cook on medium heat until apples are soft. Throw in a pie crust and bake per crust directions!

Hi. My name is Franny and I am a Goal Digger.  Yes, you read that right. Goal. Digger. As in, nothing excites me and drives me more than making a goal and crushing it. It's kind of like the satisfaction I get when I make a 'To Do' list and then cross things off as I accomplish them. I enjoy it so much that I have seriously written, 'Write To Do List' on a 'To Do" list just so I could cross it off when I was done.. Yep, you read that right, too. Anyhoo! Goal Digger. That's me. I enjoy getting shit done. Which is why I enjoy working out so much. I'm constantly finding myself making new goals to reach in the gym. - That bench press PR - Abs - My arms to stop waving at me.   Seriously, though.. Who doesn't want that? Goals,  inspire me.. Reaching said goals , inspires me.. but seeing other people reach their goals , that takes me to a whole new level of inspiration and motivation. It's a tragic normality that instead of using the suc

   There are so many different stages of fitness. Some are physical, some mental and everyone experiences them differently. I'm currently in the stage my husband would probably call the "Baby Stage" because I act like a baby almost every time we go to the gym. My mindset is right when we get there but then when my body doesn't do what I think it should, I get frustrated and allow it to ruin my workout.    I was having a conversation the other night with the hubs, who also happens to be my trainer, and we were discussing my mental block. He explained to me, for the probably millionth time, that I needed to use that frustration and anger to power my workouts. While that sounds like a great motivational poster... I didn't have a clue how to do it.     So, we hit the gym at lunch yesterday and an honest mistake with weight caused me to completely fail out on my second set. I mean, I was done.. and then I was pissed.      "How did you not get that weight?&qu

"Progress is impossible without change,  and those who cannot change their minds cannot change anything."    If I've said it once, I've said it a million times. The absolute hardest thing to train in and out of the gym is your mind. Unless your brain is on board with your body, you really won't get very far. It's kind of like press on nails. They start off strong but after a few days the glue starts to give and before you know it you popped a nail off zipping your pants. Diet and exercise are the same way. You start off strong but as time goes on you slowly start to wear down and much like the glue, you start to "give" on things. "One bite won't hurt." "I'm too tired to workout today." "I don't want to be rude at the party. I'll enjoy and start back up tomorrow."     One excuse turns into two and then two into three. Next thing you know you're sitting on the kitchen counter at midnight eati

"If it looks like a duck, walks like a duck and quacks like a duck... It's a duck."    As my husband and I were discussing a meeting he'd had earlier in the day, he shared with me a story that his trainer had told him. While in his early days of bodybuilding, he was trying to find his footing in the lifestyle. He did everything he was supposed to. He hit the gym religiously. He lifted and he lifted heavy. He timed and ate his meals like clockwork. He worked day after day trying to "become" a bodybuilder. One day he asked his mentor what he needed to do to in fact be a body builder. To paraphrase, his mentor replied, " "If you eat like a bodybuilder and train like a body builder... then you're a bodybuilder."      Wait . Read that again, "If you eat like a bodybuilder and train like a bodybuilder... then you're a bodybuilder."    Isn't it funny how we put others on such a high pedestal but don't offer th

"For what it's worth, it's never too late to be whoever you want to be. I hope you live a life you're proud of, and if you find that you're not, I hope you have the strength to start over."  - F. Scott Fitzgerald    A friend recently reminded me of a lunch meeting we had many years ago with a personal trainer. I was at the very beginning of my weight loss and was needing some direction on how to get started. He went over what he thought was the best approach which included joining a fitness class or purchasing a gym membership, hiring a personal trainer and completely revamping my diet. I replied to his advice with every reason and road block that would prevent me from doing any of those things. - "I don't have time."  - "I can't afford a personal trainer."  - "I don't like healthy food."    I gave him excuse after excuse as to why it wouldn't work for me. I needed something easier . It was a

It's a need.  Not a want. Not a craving. Not an, "Oh, one or two bites won't hurt." type thing.  No. It's more than that and anyone who has ever meal prepped, counted macros or carried a gallon of water around with them through out the day can surely relate.  Hanger is a real thing in my life. It moves me. It drives me... and it will make me cut you over a piece of chocolate cake without even blinking an eye.  Generally I can tame the beast within but there are days in between meals #1 and #3 that I just can't take it anymore. I need more. I need sweet. I NEED a cheat.  For the sake of my hunger (and the general population) I turn to my supplements to keep me on track. Lately, I've turned to these babies - Protein Muddy Buddies made with RSP Vanilla Protein . So next time you're feeling like Betty White.. have a handful of these! What yo u need: 3 oz. dark chocolate chips 1/4 cup peanut butter 1/4 cup honey 1.5 tbsp coco

   If your better half is anything like mine, the ideal date night would include chalk, lifting straps, lots of iron and sweat. While some may take that as a kinky rendezvous at home, it's really just another night in the gym for my Swolemate and me.      Sure, we enjoy the occasional dinner and movie but what really gets us excited is a good pump, Pandora radio and a couple RSP protein shakes .     We lift. It's what we do. More importantly, it's who we are and if you're anything like we are, your Valentine's Day isn't spent eating chocolate and sipping wine. It's in the gym dropping weights and trying not to puke. ( Ok, maybe not THAT intense but you get my drift .)    So, before you bust out the bubbly and chocolate covered everythings, treat your Swolemate to a Valentine's Day they'll never forget  (and hopefully feel the next day) with this special V-Day workout and the sweetest post-gym treats for you and your Valentine.  The

    Enjoy the SWEET without the SWEAT !       We've all been there.  We've prepped our food. Planned our workouts. Carefully put e verything in line to kill those goals and reach those daily macros! You get your morning workout in. Knock out those first couple meals of the day. Everything is going great until that sweet tooth kicks in.     Now, unless your willpower is as strong as the Hulk, you probably tend to give in to that sweet craving more than you'd care to admit. (OK, I'm talking about me.)      Anyhoo, the point is you can still cure that craving without absolutely ruining all your hard work. How, you ask?  SNICKERDOODLE PROTEIN COOKIES! These gems are just enough to cure the craving without ruining all your gainz.   Here's what you need: -  1/2 tsp. Sea Salt -  3/4 tsp. Baking Powder - 1/4 cup Coconut Flour - 2.5 scoops of RSP Cinnamon Bun Protein Powder - 1/2 cup of Honey - 1 egg - 1 tbsp. Coconut Oil, melted - 1.5 t

I don't know about you but my "New Year Resolutions" normally include the same goals. Appropriate gym attire - Learn a new skill  - Get more active in the gym - Become a princess ...Not necessarily in that order.     As the years have passed, I've added new skill sets like baking and cake decorating, glass etching, and tying a cherry stem with my tongue. More notably, I've become a total gym rat as I continue to push myself to be more and more active. (I'm still working on the princess thing.)     Anyhoo, while my resolutions may be different than yours, chances are "Get more active in the gym" is also on your list. Once a timid gym mouse myself, I've put together a few tips to help you achieve "Master Gym Rat" status. 1. EVERYONE started as a beginner     Walking into a gym for the first time (or if you're like me for the 30th "first" time) can be very intimidating. The weight machines look l