Protein Cinnamon Roll Recipe

Protein Cinnamon Roll

Ingredients for Cake

1/2 cup liquid egg whites
1/2 cup Myofusion Cinnamon Roll Protein Powder 1/8 cup oat flour or instant buckwheat
1 tsp baking soda
1 whole egg

Ingredients for Frosting

1/2 cup vanilla whey
1/2 cup of 0% or 2% Greek yogurt 1 tsp sugar-free maple syrup


1 tbsp cinnamon
2 chopped Brazil nuts, or chopped walnuts or pecans (or any nut butter would work great)


1. Preheat oven to 390 degrees F.
2. Blend all ingredients for cake together.
3. Pour batter into a large brownie pan. (I like to use silicone bake ware.) Bake for 10-15 minutes.
4. When the cake is done, you’ll notice it’s pretty flat—kind of like a pancake—this is what we want. Allow cake to cool.
5. While cake is cooling, mix all ingredients for frosting in a bowl.
6. After cake is cooled, slice it into three or four strips and then coat each strip with frosting. Sprinkle with cinnamon. Be sure to leave some frosting for topping.
7. Roll each cake strip to create the cinnamon roll.
8. Top each roll with the rest of the frosting, nuts, and cinnamon.



Nutrition Facts

Per one cinnamon roll Calories: 290
Carbs: 11.4 g
Fat: 4 g

Protein: 44 g
Recipe by Anna Sward of

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4 Tips to Feeling ZERO Regret During the Holidays

I eat clean, unprocessed, wheat free foods and minimal dairy 99% of the time and do I feel the NEED to cheat ever? No. Do I give in ever? Yes. These occasions are very rare, we are talking 4-5 times per year. Do you need to be this regimented to have a decent body compossion? No, but if you truly do enjoy the healthy foods that you are eating (like I do) – you will feel no NEED to indulge. It just doesn’t seem like there is much of a point in it.

For the first time in 3-4 months, I had a wonderful night and to top it off – I decided to buy fudge with the company I was with. It was INCREDIBLE. I had an entire slab of it to myself. I had half a slab of Reeses Peanut Butter Chocolate Fudge and half a slab of Cookies and Cream. It was SO rich, so satisfying and the perfect ending to the night. I felt ZERO regret.

Why did I feel no regret?

Because throughout the year, I put in 100% at the gym, I’ve tailored my diet to work for my body (throughout years of trial and error), I love the healthy lifestyle, I have found food substitutions and truly enjoy everything I do for my body and everything I put into it. My body currently looks better than it ever has and it takes VERY hard work and dedication…BUT when you’ve gotten to the point I am at – you truly will feel ZERO regret in eating something truly naughty.

I am not bragging, but there was a time when eating was pure guilt for me. When I was overweight, I felt guilty…when I was underweight, I felt guilty. My body has been 200 lbs and has also experienced 110 lbs. I am currently 135, have lower body fat % than when I was 110 and enjoy every single thing that I choice to eat. I feel no guilt and this is a true sense of freedom for me.

I also lost a lb...

I also lost a lb…

4 TIPS for Staying Lean Year Round, So You Can Enjoy The Holidays.

1. Learn to love your workouts. Do you hate going to the gym!? Find something new! Why are you wasting time doing something you hate? Find another form of exercise outdoors or take up boxing. Just find something that will keep you interested and when you get tired of it, change it up! Don’t be afraid to. Also don’t be afraid of lifting weights, it is one of the best things you can do for yourself to insure you’re burning calories as your body repairs itself – even at rest. (Check out my entire workout plan in the previous blog posts below!)

2. Find what foods work for your body. Don’t be afraid to make mistakes. You NEED to find foods that you love that are healthy in order to stick to any new way of eating. You cannot survive on Lean Cuisines and Weight Watcher Bars for the rest of your life. I wouldn’t recommend eating them EVER…to be 100% honest. Find REAL food.

3. Learn to cook…a little bit! You don’t have to be a gourmet chef, just find some lean sources of protein, buy a decent quality olive oil, coconut oil, peanut oil, etc. Grab a pan and cook your protein, throw in some spices, onions, garlic (whatever you want to), or buy your protein pre-cooked, an entire chicken works great to add to salads/veggies for several meals. Throw it on a salad, cook everything with some veggies, make some rice (90 sec rice works too!), microwave a potato, slice it up and throw it on a sheet and make baked fries. NONE of this takes long. You can have a super tasty, extremely healthy meal in 10 mins.

4. Get a protein powder that you love the taste of. Protein is extremely important and the majority of people eat far too little. Protein in powder form is great because it is so versatile  you can cook with it, mix it into yogurt or oatmeal, make a smoothie. It also travels easily. It is also fairly cheap. I recommend getting 20-35 grams of protein from whey protein per day in addition to your whole food protein sources. If you can eat everything from whole sources and get your protein, more power to you…but it can get pricey. Almost all protein powders are going to be somewhat processed , but 1-1.5 scoops per day will not have any negative effects at all, even if you go with the cheaper brands.

One of the BEST tasting.

One of the BEST tasting.

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Are You Using Coconut? You Should Be.

“Conventional thought used to consider fats like coconut oil to be unhealthy and contribute to heart disease. We now know that this isn’t true. In fact, coconut oil is actually a heart healthy food that can keep your body running smoother in a few different ways.”


What are the Health Benefits of Coconut Oil? 

  • Can help our bodies mount resistance to both viruses and bacteria that can cause illness
  • Helps fight off yeast, fungus and candida
  • Positively affects our hormones for blood sugar control
  • Boosts thyroid function
  • Helps increase metabolism, energy and endurance
  • Increases digestion and helps absorb fat-soluble vitamins

How does Coconut Improve Weight Control?

  • Coconut fats are comprised of medium chain triglycerides (MTCs). 
  • MTCs when broken down in the liver, leads to efficient burning of energy
  • 1-2 tbsp per day leads to reduced abdominal fat

How does Coconut Help Improve Skin, Hair and Aging? 

  • The oils found in coconut have a positive antioxidant action in the body (oxidation is considered a major contributor to cardiovascular problems and skin aging.)
  • They help our body stop the damage to other healthy fats and tissues in the body
  • High amounts of vitamin E protect the skin and is a great moisturizer for skin and hair
  • Coconut oil is safe enough to use on infants skin after a bath

How can I use Coconut?

  • Coconut oil can withstand heat making it a great cooking option
  • Use coconut oil to sauté vegetables
  • Cook meats, fish, eggs
  • Use coconut flour, coconut oil, coconut butter or milk in baked goods
  • Use coconut oil  as a safe all over body moisturizer, on dry skin and scars




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Morning Ritual Exercises.

Here is a list of a few quick exercises you can do as soon as you get up everyday of the week if you wanted to.

Here is what I am currently doing in the AM:

  • 2 Minute Front Plank
  • 1 Minute Elevated Side Plank (Both Sides)
  • 3 Sets of 15 Pretzels (Per Leg)
  • 3 Sets of 15 Glute Bridges





Works: butt, legs, chest, and coreGet on all fours with tops of feet on mat. Bring right knee behind left leg [a], then lower onto left forearm as you extend right leg at a diagonal behind you [b]. Return to starting position.


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These look awesome!

Workout Day #4

Workout Day #4

Biceps, Triceps and Traps

Dumbbell or Barbell French Press

6setsx 8 reps

Cable Rope Pressdown

6setsx 8 reps

Dumbbell French Press(lower forearms until your arms are at a 90 degree angle, press straight up.)

Dumbbell French Press
(lower forearms until your arms are at a 90 degree angle, press straight up.)

Standing Single Arm Dumbbell Curl

6setsx 8 reps

Preacher Curl

6setsx 8 reps

SUPERSET (Do these two exercises back to back)

Bodyweight Dips

3setsx 8 Reps


Cable Crossover Bicep Curl

3setsx 15 Reps

Cable Crossover Bicep Curl (keep elbows parallel to shoulders, curl, bringing your hands toward your ears)

Cable Crossover Bicep Curl (keep elbows parallel to shoulders, curl, bringing your hands toward your ears)

Dumbbell Shrugs

4setsx 12 reps



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Workout Day #3

Workout Day #3


Chest and Back

Low Hammer Strength Row

6 setsx 8reps

V-Bar Pulldown

6 setsx 8reps

Straight Arm Rope (Bar) Pull Down

3 setsx 15reps

Straight Arm Pulldown

Straight Arm Pulldown


Incline Barbell Press

6 setsx 8reps

Hammer Strength Incline Press

6 setsx 8reps

Cable Cross Over

3 setsx 15reps

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Workout Day #2

Workout Day #2

Quads, Hamstrings and Glutes

Leg Extensions (warm-up)

3sets x15 reps

Barbell Squats (heavy, deep)

5sets x5 reps

Leg Extensions

6sets x8reps

Lying Leg Curl

6 setsx8reps

Romanian Deadlift

3 sets x12reps

Weighted Hip Thrust

5 sets x10 reps

Barbell Hip Thrust

Barbell Hip Thrust -(Pumps Those GLUTES!)

For additional intstruction on how to properly perform the hip thrust (and additional variations) check out Bret Contreras instructional video below:

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Workout Day #1.

Day 1:

Shoulder, Calves and Abs
Dumbbell Shoulder Press
6 sets x8reps
Dumbbell Lateral Raise
6 sets x8reps
Rear Delt Fly
3 sets x20 reps

Calf Press

6 sets x8reps

Standing Calf Raise
4 sets x15reps

Hanging Leg Raises
4 sets x15reps
Dumbbell Oblique
3 sets x20reps per side
2 minutes
Elevated Side Plank
1:30 per side

Let me know what you think!
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1 Week of Fat Blasting Body Weight Workouts

Week One

Day 1: 20 walking lunges, 10 push-ups, 25 jumping jacks (4 rounds)

Day 2: 10 burpees , 1 minute plank, 1 minute side plank (both sides) (3 rounds)

Day 3: 25 air squats, 10 sit-ups, (4 rounds)

Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes)

Day 5: Rest Day

Day 6: Ten vertical jumps ( crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds) Day 7: Run 1 mile, for time, followed by 100 jumping jacks)

Day 7: Run 1 mile, for time, followed by 100 jumping jacks


(For real progress, be sure to weight train along with this program at least 3 days per week.)

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