10-Minute Protein Rice Krispy Treats

Need a minimal ingredient snack idea to satisfy your sweet cravings that is quick and easy to make? We’ve got you covered! This snack is high in protein and full of healthy guilt free ingredients!

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  • 3 cups brown rice crisp cereal
  • 1 heaping scoop vanilla isolate protein powder (Cellucor’s Vanilla High Performance Whey from Bailey’s Pro Shop)
  • 2/3 cup almond butter (or peanut butter or choice of natural nut butter)
  • 1/2 cup raw honey
  • 1 tablespoon cinnamon (optional, recommended)


  1. In a ceramic or glass bowl, mix together honey and almond butter. Ensure that both have melted completely so they can easily mix together. To help, you can toss this in the microwave for a few seconds.
  2. Add cinnamon and protein powder and mix together using a spatula.
  3. Add 1 cup of brown rice cereal at a time and fold in the cereal.
  4. Spread mixture in a shallow baking dish (about 8×8) or use silicone ice molds for individual portion control.
  5. Store the treats in the fridge and slice (or pop out of the ice molds) when you’re ready to eat them. It’s best to let these “harden” in the fridge for at least 20 minutes before enjoying. These are tasty so practice self-control!


136 calories, 5g protein, 17g carbohydrates, 6g fat, 2g fiber, 10g sugar


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Chocolate Chip Pumpkin Protein Cookies


October is the perfect time for pumpkin recipes! Try this delicious recipe featuring our Rule 1 Vanilla Protein Protein Powder!
60g Rule 1 Vanilla Protein Powder
1/4 cup coconut flour
1/4 cup  organic stevia blend
1 tsp. ground cinnamon*
1/4 tsp. ground nutmeg*
1/4 tsp. ground ginger*
1/8 tsp. ground cloves*
1/2 tsp. baking soda
1/4 tsp. salt (optional)
2/3 cup 100% pure pumpkin
1/4 cup (2 large) egg whites
2 tbsp. Earth Balance Butter
1/2 tsp. vanilla extract
1/4 tsp. sugar free maple extract (optional)
1/4 cup (1 oz.) chocolate chips
*or 1 1/2 tsp. pumpkin pie spice
Calories (per cookie): 65kcal, Fat: 3.0g, Sat fat: 1.6g, Carbs: 5g, Fiber: 2g, Sugar: 3g, Protein: 6g, Sodium: 151mg

Pumpkin Pie Protein Shake protein

Pumpkin Pie Protein Shake

As we welcome October and Halloween, pumpkin flavors are perfect for spicing up the festive fall season. Try this delicious recipe pre or post workout for a sweet treat that is completely guilt free!

Pumpkin Pie Protein Shake – serves 1

What you’ll need:

3-4 ice cubes
2 cups unsweetened vanilla almond milk
2-3 Tbsp pumpkin puree
1 scoop Labrada Lean Body Vanilla Protein Powder
3-4 shakes each of cloves, ginger, nutmeg, and cinnamon
2 Tbsp ground flaxseed

Blend and enjoy!

Balancing a Healthy Life While Living a Tight Schedule


When it comes to balance we must keep in mind that is considerably important to focus and prioritize on what matters in our lives and put those items top on our “todo” lists. In the midst of juggling work, family, friends, daily stresses and distractions, it is often challenging to find the time to focus on our health goals. So, how do we create positive adjustments in our lives? Here are a few ways to initiate energy-giving habits and balance a healthy lifestyle with a tight schedule.

Building new habits


The key to success is found in our daily actions and routines. We consciously make decisions everyday which become mirror images of our lives. If you feel off balance, stressed or far from goals, it may be time to simply shape new habits and different choices of the ones you’ve become comfortably accustomed to. According to author, Charles Duhigg, writer of The Power of Habit, it is imperative to establish new subtle habits that stick when looking for long-term changes. Duhigg’s theory suggests this can be accomplished in three easy steps.


  1. Find a cue that works for you

“A cue can be a particular time of day, a certain place, the presence of certain other people, a particular emotion or a preceding behavior that has become ritualized,” states Duhigg. For example, you can play with a variety of routines or patterns that incorporate friends, family, careers and workout schedules until you find one that fits your specific lifestyle. Whether this is joining classes at a local gym to keep you motivated and held accountable for, squeezing in a workout before you begin your day or simply changing the people you surround yourself with, begin to move outside the comfort zone and explore your options. Find a “cue” that will benefit you and help you achieve your goals. Surround yourself with motivating and inspiring people. Sometimes it’s best to take a moment and reflect on your life and the relationships it is built on. What do the people you associate with have you feeling, thinking, saying and how do they have you acting? If you are reevaluating any negative relationships you may need to separate yourself and make room for the positive in life.



  1. Choose rewards that grant instant pleasure

Find simple pleasures that provide you with instant gratification, whether it be taking a warm bath, scheduling a massage session, a relaxing Skype date session with a friend or workout class you enjoy.


  1. Demolish bad habits

Learn to focus on what truly matter and let go of distractions. Duhigg states, “You need to recognize what the cue and reward are and then find something else that delivers a similar reward.” For instance, if you notice that the fatigue from a long work day (cue) leaves you feeling tired and missing the gym, schedule an AM workout with a friend before work. You will feel energized and accomplished all morning, helping you to perform better in the work environment. Leave your clothes and iPod next to your bed the night before so you are ready to hit the gym in the morning! If stress if a “cue” for you and you tend to reach for fast-food when you are on the go and pressed for time, practice premaking meals to take with you to always have healthy food option on hand.

When it comes to forming habits with exercise it’s just as simple. Find something you can do that you genuinely enjoy and fits into your routine. For example, if you wish to add in cardio to your training program but are not a fan of running in place on a treadmill, find innovative ways to increase your aerobic activity by trying out new activities such as biking, hiking outdoors or joining group classes.

Focus on executing your goals

According to the Cancer Research Centre at UCL Epidemiology and Public Health, it takes an average of 66 days to shape a habit. When it boils down to making positive changes and forming balance in your life, focus all of your energy on making that change. There are going to be many variables standing in your way. Expect that! Whether it be school, your long job hours, children or the fear of leaving a comfort zone, wasting time worrying about reasons why things may not work will never help you become the individual you are fully capable of becoming. You surely will have a reason why it may not work, but it’s all about finding the many reasons why it can and focusing mentally on how it will benefit you, your life and those around you. Believe in yourself that you can and you will find a way to stick to your nutrition and workout regimen. Whether you think you can or you can’t you are right.



More Tips to Keep Healthy When Busy!

  • Premake your meals on the weekend. Store your food in Tupperware in the freezer so it is readily available during the week.
  • Cook a batch of steel cut oats or oatmeal in a large crockpot with fresh fruit at the beginning of the week. Store the remaining food in the fridge to use on busy mornings!
  • Carry protein shakes and protein bars in your car at all times! You never know when you may be busy and need a healthy snack. Save money by purchasing them at your local Bailey’s Pro Shop!
  • Create a list of all the many benefits that living a healthy lifestyle will bring into your life. Tape this list on your mirror so you see it daily. This list will remind you why waking up for a.m. workouts, eating healthy and building positive relationships in your life will be worth the effort! Some examples you can list are
  1. Feeling Energized
  2. Stress Relief
  3. Healthier body and mind
  4. Demolish your personal records
  5. Build muscle, lose fat and toning the body
  6. Be a positive remodel to your children, friends or family
  7. Feel accomplished, organized and content

(Waking up at 5 a.m. for a workout will be a challenge, so daily visual reminders of why the effort will be well worth it will be an extra incentive to get the job done.)


  • Plan your workouts on a calendar as you would an appointment. Make yourself a priority. You deserve that.
  • Surround yourself with others that have goals that correlate with your own. Leave no time spent on negative energy that will interfere with your plan to stay on track.


Young woman on a beach ready to start a workout.

Works Cited

Duhigg, Charles. The Power of Habit: Why We Do What We Do in Life and Business. New York: Random House, 2012. Print.

Lally, Phillippa. “UCL News.” How Long Does It Take to Form a Habit? Colleagues from the Cancer Research UK Health Behaviour Research Centre Based at UCL Epidemiology and Public Health., 4 Aug. 2009. Web. 28 Mar. 2014.

Protein Pancake Recipe

Like many of us, you battle a hectic daily routine. Luckily, we’ve learned that the key to juggling a busy schedule is to maintain stable energy levels throughout your day. One important way to boost your metabolism and fuel your body is eating a clean, healthy breakfast when you wake up. This new year, try making your own healthy meals. Here is one delicious pancake recipe to try!

Protein Pancakes to fuel your workout and muscles!


-1.5 scoops Elite Gourmet Vanilla Protein Powder

-1 egg white

-1/4 C almond milk

-2 T Bob’s Red Mill Gluten-free Baking Mix (can substitute with whole-grain flour of choice)

-3/4 t baking powder

-1/2 t cinnamon

-1/2 t vanilla

Heat a skillet to medium heat.

1.While the pan is heating up, in a small bowl, combine the protein powder, baking mix, baking powder, cinnamon and whisk to remove any lumps.

2.Whisk in the egg white, almond milk and vanilla.

3.Cook the pancake(s) for 2-3 minutes on each side, until golden brown.

4. Top with sugar free syrup and fruit if desired and enjoy!

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Strawberry Protein Muffins

Protein Packed Oatmeal(2)

Strawberry Protein Muffins!

1/2 cup of vanilla whey protein
2 whole eggs
1 cup of oats
1.5 cup chopped strawberries
3/8 cup of almond milk
1/4 cup of coconut flour
1/2 cup of quark
1 tsp of baking powder

1. Preheat oven to 350 degrees
2. Blend ingredients together.
3. Pour batter into five cupcake cases or five individual tins.
4. Bake for about 25 minutes or until an inserted knife comes out clean.
5. Let cool and serve.

Enjoy with Greek Yogurt or organic butter!

Nutrition Facts
Per muffin, recipe makes 5 muffins
Calories 175
Fat 6.2 g
Carbs 13.4 g
Protein 13 g

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