Tag Archives: rebecca rausch personal trainer

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 Proteinpow.com

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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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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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The Shift from Fear to Love is a Miracle

Here’s an absolutely amazing quote from ‘A Return to Love’ by Marianne Williamson. A very inspirational book that we all could benefit from beyond measure!

“When we were born, we were programed perfectly.  We had a natural tendency to focus on love. Our imaginations were creative and flourishing, and we knew how to use them. We were connected to a world much richer to the one we connect to now, a world full of enchantment and a sense of miraculous. So what happened? Why is it that we reached a certain age, looked around, and the enchantment was gone? Because we were taught to focus elsewhere. We were taught to think unnaturally. We were taught a very bad philosophy, a way of looking at the world that contradicts who we are… the moment of surrender is not when life is over. It’s when it begins… the world has become a rather loveless place. We can hardly even imagine a world where all of us were in love, all the time, with everyone. There would be no wars because we wouldn’t fight. There would be no hunger because we would feed each other. There would be no environmental breakdown because we would love ourselves, our children and our planet too much to destroy it. There would be no prejudice, oppression or violence of any kind. There would be no sorrow. There would only be peace. .. fear is to love as darkness is to light… love casts out sin or fear the way light casts out darkness. The shift from fear to love is a miracle… love in your mind produces love in your life. This is the meaning of Heaven. Fear in your mind produces fear in your life. This is the meaning of hell… the return to love is not the end of life’s adventure, but the beginning. It’s the return to who you really are.”

From more amazing inspiration and spiritual guidance, check out OWN’s Supersoul Sunday Series Here.

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Ladies: Look Hot Naked by Building Muscle!

I wrote this blog after reading an awesome, informative article over at JCD Fitness Blog (Read Here).

As a female personal trainer – who weight trains 5-6 days a week, I repeatedly try to reinforce the fact that women will not build bulky muscle just by lifting heavy weights. So many people, including men (my father and brother live on the elliptical!) think that steady state cardio is the answer to all of their problems. Cardio alone will never get you 9% bodyfat, a rock hard stomach or the tight glutes you’re looking for.

I seriously love lifting weights. I will lift anything…if I can! I especially love to squat and deadlift. I lift more than most girls I know and even some of the guys at my gym. It is truly empowering. I consistently see increases in strength every couple of weeks and love to see my body adapt (adaptations that with cardio alone, would be impossible!) Since beginning a heavy resistance weight-training program, I’ve never felt more confident or sexy. I feel better, look better and I’m stronger physically without adding “ the bulk” that so many women are fearful of.

Erin Stern. A True Athlete and IFBB Pro Figure.

Even when I am able to convince others of the essential need for and positive effects of heavy resistance training, I can feel the hesitation, unsure if they are “lifting too much” or “not burning enough calories.”

Well…how many calories will weight lifting burn?” This is the most common question I get, which emphasizes that we live in a society that focuses primarily on calories in and calories expended and not the true, long-term benefits of a balanced fitness and nutrition program. It’s all about, “What will help me burn off that brownie I just ate?” Many of us tend to go for the machines that track calories/miles, etc. We find some sort of comfort in seeing those numbers. We fool ourselves into thinking that we are able to burn off our daily indulgences. That is another problem…we are focused on our failures!

15-20 minutes of cardio does not erase the 1-minute it took you to eat that brownie.

Why not begin focusing on a weight-training program that not only allows you to see gains in strength, but can also provide reduction of body fat and increased confidence. Once you embrace your true strength and realize the efforts produced in the gym each day, your ability to resist temptations skyrockets. That’s when you’ll see positive results. Changing your focus in this way helps to encourage you to make better nutritional choices.

Incorporate a weight-training program into your fitness routine that excites you and produces results well worth maintaining and improving upon.

I hope this article eased some of your fears! More on implementing a good weight training routine to come,

Rebecca Rausch

Certified Personal Trainer

Gym Heroines

Imprint Fitness


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65 Calorie Pumpkin Pie Bars!

Just In Time for Thanksgiving!
YUM. These seriously taste like pumpkin pie!

These are super yummy, satisfying and simple to make! PLUS, the ENTIRE recipe has only 780 calories.

For Pie:

1 whole egg

1/2 egg whites

1 can pumpkin puree

1-2 tablespoons cinnamon

1 1/2 scoops vanilla protein powder

2 tsp sugar-free cheesecake pudding mix

3/4 cup stevia (any natural sweetener works)

1/2 plain yogurt (I used Greek)

1/2 cup unsweetened almond milk (any variety can be used)

1/2 tsp maple or vanilla extract

For Crust:

16 animal crackers, crushed (gluten free cookies, ground nuts or flaked coconut can also be used)

1/3 cup coconut flour, ground almonds or cereal (any variety can be used)

2 tsp coconut oil/or cooking spray

Directions: Pre-heat oven to 425 degrees. For crust; coat 8×8 pan with coconut oil. Crush animal crackers and cereal in a plastic bag and coat bottom of pan evenly.

For filling; mix everything except pumpkin in medium bowl and beat for 1-2 minutes, slowly adding pumpkin puree. Pour pumpkin mixture over the crust evenly and spread with spatula. Bake for 15 minutes, then reduce heat to 350 degrees and bake for another 20-25 minutes or until center of pan comes out clean. Let cool and place in refrigerator for 1-2 hours. Cut and devour!

Ready for the oven.

Makes 12 servings

65 calories

1.8 g fat

5 protein

7 carbs

You can top these with a dollop of whipped cream, greek yogurt or whatever you’d like.

15 minutes later…
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