NO FAIL FAST BITES 8.3.18: Blackberry Protein Cheesecake Recipe, Intermittent Fasting & Brown Fat, Book a 1:1 Skype Coaching Call

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Aloha, friends!
Can you believe it's already the first weekend in August?
Three quick, cool things before you head into the weekend and did you know...

It takes an average of 20 minutes to get re-focused after a disruption like text, email, a co-worker who can't catch a hint, or -- in my case -- a squirrel.

If you really want to be productive, isolate and unplug for at least a few hours.


You can tweak this to make it work with No Fail intermittent fasting or Shred by using full fat (FIF) or low fat (Shred) cream cheese. It's very low carb but a great protein "dessert."
Blackberry Protein Cheesecake
Crust Ingredients
  • Vanilla protein powder, 40 g
  • Almond flour, 6 tbsp
  • Spelt flour, 6 tbsp
  • Stevia-erythritol blend, 1 tbsp (or just use stevia if you like)
  • Coconut oil, melted, 2 tbsp
  • Egg white, 2 tbsp (1 large)
  • Salt, 1/4 tsp (optional)
Cheesecake Ingredients
  • Fat-free cream cheese, 1 cup (8 oz.) Use full fat if FIF
  • Nonfat plain Greek yogurt, 1/2 cup (4 oz.) Use fall fat if FIF
  • Egg whites, 1/4 cup (2 large)
  • Vanilla extract, 1/4 tsp
  • Vanilla protein powder, 40 g
  • Stevia-erythritol blend, 1/4 cup + 2 tbsp
  • Blackberries, fresh or frozen, 1 cup
  • Preheat oven to 350 degrees F.
  • Combine crust ingredients to form a crumbly mixture that sticks to itself (add 1 tablespoon water if mixture is too dry).
  • Lightly coat an 8" or 9" pan with cooking spray, and press crust mixture into bottom.
  • Bake for 10 minutes and set aside.
  • Reduce oven temperature to 300 degrees F.
  • Blend together cream cheese and yogurt until smooth.
  • Add egg whites, protein powder, sweetener, and vanilla; blend again until smooth.
  • Pour cheesecake mixture into pan over baked crust.
  • Mash berries (thaw in microwave if frozen), and stir in sweetener to taste.
  • Drop berry mixture over cheesecake one tablespoon at a time, then swirl through with a knife.
  • Bake for 25-35 minutes until center is set. Cracking indicates overbaking.
  • Let cheesecake cool at room temperature for 10-15 minutes, then chill in fridge for a minimum of 3 hours or overnight.
  • Cut into eight pieces and enjoy!
  • Store the cheesecake in the fridge for up to one week.
🥧🔥Nutrition Facts
  • Serving size: 1 slice with crust
  • Recipe yields 8 servings
  • Fat: 7 g
  • Carbs: 11 g
  • Protein: 16 g


Beige is the new fat!

Did you know there are four different types of fat in the body?

  • One is neutral (subcutaneous white). This is the FUPA, Muffin Top, etc that tends to come off first in a fat loss cut. This is also what doctors remove with liposuction. It lies right underneath the skin and, with smart nutrition and training, is relatively easy to lose.
  • One is dangerous (visceral white). This is the stubborn stuff stored deep in your body that suffocates your organs, wreaks hormonal havoc and creates metabolic derangement resulting in lifestyle related disease and cancer.

  • Two are excellent (brown and beige) And this fat actually burns the above fats.

Certain types of exercise cause the hormone irsin to be released from muscle tissue that in turn converts white fat into beige fat. Beige fat is used for energy and prevents white fat from being stored in the belly. 

Another reason to get off the treadmill and get under some iron. For the full study, go here>>>


Turn plateaus, frustration and confusion into dramatic fat loss, muscle gain, dress sizes dropped, and hormonal homeostasis in 60 minutes.
Sometimes all it takes are a few minor tweaks for major change. Avoid the common mistakes most women make and get the secrets normally reserved for my private clients.
I have  very few slots open for any of the Sisters of Strength who want help designing a program specifically for them or have questions about next steps as it relates to nutrition, training, supplements, etc
private coaching transformation weight loss journey

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