Happy October friends!! It's been a while since I've posted a recipe, so of course you know it's gonna be a good one for all my fellow basic white girls out there. These protein doughnuts are SO moist (hate that word) but there's really no other word to describe it! I mean, what's not to like about a snickerdoodle + pumpkin doughnut?!

SNICKERDOODLE PUMPKIN PROTEIN DOUGHNUTS
148 kcal: 5F/11C/16P (recipe yields 6)

Directions:
1. Preheat oven to 350 degrees.
2. In a mixing bowl, melt butter and cream cheese together in microwave and whisk together. Let cool until warm/room temp (otherwise it will cook the egg whites). 
3. Add all other ingredients and mix well until smooth.
4. Spray a doughnut pan with cooking spray and fill doughnut molds with batter.
5. Bake for 10-15 minutes until you can stick a toothpick through the doughnuts and it comes out clean.
6. For icing, in a small bowl, add 7g of protein for each doughnut you will ice (42g for 6 doughnuts), stevia/splenda to taste, a dash of cinnamon, and water or almond milk until icing consistency is reached. Ice doughnuts and enjoy! Keep refrigerated for freshness.

A dear friend of mine, Hana Devore, recently defined happiness on a fitness podcast and I absolutely could not agree more with what she said -- "doing what you want to do, unapologetically and not feeling like you have to answer to anybody." It's reaching that point where you truly find yourself--find what you LOVE to do, and just go after it with all your heart.

It took a minute, but I must say I am truly happy, right where I am.

I don't really fit into a stereotypical "fitspo" mold, but I'm totally cool with that. I am me, Cait Robertson, and I love that God made me unique in my gifts and talents. I have a passion to share those with you guys so that is what I will continue to do!

The past few months had some ups and downs. I've decided not to compete. It was a bummer to call that shot, but I realized it was best for me personally. This contest prep attempt took me to a dark place mentally and physically and just straight up did not make me happy. I don't know what I will be doing in the future in that regard, but I'm totally cool with taking it one day at a time. I won't be prepping for a certain date on a calendar, that's for sure. I will simply continue to progress to the best version of ME, keeping health and happiness as my top priority. Having the best coach in the universe to guide me is a definite plus too. :P

So, here's a list of things that do make me happy, things I will continue to do because I LOVE THEM!
1. Sharing God's love
2. Helping people reach their goals
3. Developing recipes
4. Songwriting
5. Progressing in my lifts
6. Building my metabolism
7. Laughing, because nothing in life is that serious

I've had this blog for over two years and in that time I have gone though many different physical and mental changes. I've made some amazing friendships and had the opportunity to get to know people from all across the world. You guys are seriously amazing. I just wanted to let you know how THANKFUL I am for you guys who actually take the time to read this blog and watch my videos. I hope one day I can HUG every one of you!!!

I know this post seems kind of rambly, but I just wanted to share what's on my heart. Whoever you are reading this, if you're struggling to reach a goal or just feeling unhappy, please be encouraged. There is a light at the end of the tunnel and it will get better!! Keep going for it. Please feel free to contact me, even if you just need some encouragement or prayer. Much love!

- C

All that to say, I am beyond thrilled to be representing Avatar and if you're interested, please sign up with my affiliate link because that would help me out a TON:
www.avatarnutrition.com/profile/create/2

Much love!

- C

Just a few of my favorite recipe hacks to get those high protein recipes tasting like the real thing! Enjoy! :)

WOW, sorry for the quietness on the blog lately! That's not normal. With work (speech therapist by day) starting back up, things have been a little crazy, but I've also been cranking out recipes non-stop which I'll be posting about as well as cut updates! And HERE is a video from my diet break in Hawaii -- every day was a high macro day and I even went over some (#YOLO), as I enjoyed the heck out of my time there! For those asking, I am still cutting, still hoping to compete but ultimately to remain healthy and happy is top priority! :)

- C

A follow-up to the Protein Twinkie recipe from a little while back, here's his twin brother the hostess cupcake! I think I like this one even more! Hope you guys enjoy!

PROTEIN HOSTESS CUPCAKE
82kcal: 2F/6C/12P (makes 6)

Ingredients:
- 14g light butter
- 60g mashed ripe banana
- 100g Devotion Nutrition Brownie Batter Whey (25g for icicng)
- 15g Hershey's dark cocoa powder
- 46g egg whites
- 30g all purpose flour
- 1/2 tsp baking powder
- stevia to taste
- water to brownie batter consistency
- Fat Free whipped topping (just a few grams in each cupcake)
- Greek Cream Cheese (used to decorate with design; grams not exact)

Directions:
1. Preheat oven to 350 degrees.
2. Melt butter and bananas until slightly warm and mix together. It's important that they are not TOO hot so the mixture doesn't cook the egg whites prematurely.
3. Add in egg whites and mix well.
4. Add in 75g whey, cocoa powder, flour, baking powder, stevia and mix well.
5. Add water to brownie batter consistency.
6. Spray cupcake pan with pam and fill 6 cupcake molds.
7. Bake for 10-15 minutes until toothpick comes out clean.
8. Cool, then with a circular knife, cut small holes in the middle (as shown in video).
9. Fill with FF cool whip and freeze for 10-15 mins.
10. In another bowl, add a tiny bit of water to 25g whey. Continue adding water SLOWLY until thick icing consistency is reached. Spread icing on top of the 6 filled cupcakes.
11. Freeze cupcakes again for 15-30 minutes.
12. Using a piping bag with a fine tip filled with greek cream cheese, make the signature design on the top of the cupcakes.
13. Let thaw and enjoy!

Alright guys. Time for a much needed update complete with some REAL TALK/SOAP BOX time. Oh yeah, you know you missed these little chats... :P Today I want to share the most important lesson that I have learned thus far in my now 21 week "contest prep" diet and that is --

My #1 priority is health and happiness, and there is NOTHING worth taking its place on my priority list!

The time we have on this earth is like a split second compared to eternity. I want to make the most of that time and spend as much of it as possible loving people and living life to the fullest. I know it's been said so many times, but I must reiterate -- the fitness industry is NOT the health industry. Getting contest lean is not always a "healthy" thing to do. There have been a few times during this cut that if I'm honest with myself, I know I've been selfish. I've compared myself to others, gotten depressed, anxious, and felt very alone. Sometimes you just need to check yoself before you wreck yoself and look at the big picture of life. So that is what I am doing.

Right now I am on vacation for two weeks and Layne has me on a "diet break"/high macros only plan. This has been very helpful in clearing my head. Does this mean I won't be competing? I don't know yet. My plan for now is to continue to cut slowly and steadily, and see if I can get there in a healthy way. If not, it's not the end of the world; being healthy and happy is worth so much more to me. I am SO incredibly thankful for my coach Dr. Layne Norton, who has been guiding me in a slow, steady, and moderate cut. He is the best in the biz and I could not have done this without him.

Two years ago, I started this blog to get to a healthy place of balance in my mind and body... and help others get to that same place. That is still my ultimate goal. If this post resonates with you, please feel free to comment or email me and I'd love to talk more about it with you! Let's encourage each other to be healthy and happy, that's what it's all about my friends! Love you guys! <3

- C

Ingredients:
- 100g frozen banana
- 15g cocoa powder
- 40g chocolate whey (Devotion Nutrition makes it super LEGIT tasting)
- 25g almond milk (any low cal milk)
- 1.5 Tbsp vanilla extract
- 14g chocolate chips

Directions:
1. Place all ingredients except for chocolate chips in food processor and blend until completely smooth.
2. Stir in chocolate chips.
3. Freeze for 30 minutes to an hour.
4. Enjoy! So easy and so LEGIT! :P

Why hello daer friends! It's been a little while since I've posted. A lot has happened in that time, so I actually made a YouTube video explaining everything in detail! BUT just in case you don't have time to watch, I'll give you a quick run down and also include the video in this post.

As you can see I haven't been posting contest prep stats the past week or so because I have decided to postpone my show plans. My body has responded a lot slower than expected, and I am just not stage ready and will not be stage ready by the time of the show I was aiming for. My plan is to continue to lean out the slow and steady way until I am ready, and choose a show from that point. I will definitely keep you updated. Even if my data isn't totally "finished", you can at least see how Layne structured my cut which can hopefully help you make decisions in your fat loss strategies! :)

Also, my car was broken into, stolen, and used to commit a crime last weekend while I was on a road trip to South Carolina. It was involved in a hardcore police chase, totaled, and is now being held as evidence in South Carolina. It was a pretty traumatic experience and I still feel like I'm recovering emotionally from it. Layne gave me a diet break, and I am somehow still losing weight slowly. This "diet break" is simply eating my high macro days (140P/36F/160C) every day of the week! My body seems to like diet breaks I guess, ha ha! I'll take it!

More updates and fun recipes coming up this week! <3

- C

Hey friends! I am feeling so much better now, way less bloated and gross. We are thinking I probably lost my period at this time, I'll keep you updated. I know it seems kind of weird to tell you guys about that stuff, but I think it's extremely important to note that it happens to a lot of girls, especially deep into contest prep. I'm actually extremely surprised it didn't happen earlier because mine has a history of being fickle anyways.

Lots of changes were made mid-week and at the end of the week, check it out! I'm sure you're thinking "OMG she must be so hungry!" Actually, I have not had any hunger issues because I've been eating so much volume food. You really don't have to suffer unnecessarily while dieting or in contest prep. Sure, it may have it's difficult times, but you just have to be smart about it and use a few good dieting strategies. Also, this is the ULTIMATE "first world problem", for real. There are kids starving all over the world and I'm trying to hit my macros so I can do my best in a bikini competition. Perspective. I'll save that post for another day.

Competition Prep Data
Week             Weight (lb)           Waist (in)           Low Macro Days           High Macro Days           Low:High*           Cardio**
0                     136.4                     28                      N/A                                  140P/255C/68F              N/A                      0
1                     135.0                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
2                     133.8                     27.5                   155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3                     132.85                   27.25                 155P/140C/40F             140P/235C/50F               4:1                       2x6HIIT
3.5                  132.53                   27.25                 155P/130C/38F             140P/220C/48F               4:1                      2x7HIIT
4                     132.8                     27.25                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
5                     130.65                   27                      155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
6                     NW***                  26.75                 155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7                     130.95                   26.5                   155P/115C/35F             140P/200C/45F               4:1                       2x8HIIT
7.5                  130.6                     26.5                   155P/105C/32F             140P/180C/42F               4:1                       2x8HIIT
8                     130.7                     26.5                   155P/95C/29F               140P/160C/39F               4:1                       2x9HIIT
8.5                  130.0                     26.25                 155P/95C/29F               140P/160C/39F               4:1             2x9HIIT/3x20SS
9                     130.27                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
9.5                  129.45                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
10                   128.87                   26.25                 N/A                                 135P/140C/45F               N/A            2x9HIIT/3x20SS
11                   NW***                  26                      N/A                                  135P/140C/45F               N/A            2x9HIIT/3x20SS
12                   127.8                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
13                   127.2                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
14                   126.0                     25.75                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
15                   125.13                   25.25                155P/95C/29F                140P/160C/39F               4:1             2x9HIIT/3x20SS
15.5                124.6                     25.25                155P/95C/29F                140P/160C/39F               5:1             2x9HIIT/3x20SS
16                   125.5                     25.5                   155P/85C/26F                140P/160C/36F               5:1             2x9HIIT/3x20SS
16.5                125.8                     25.5                   155P/75C/23F                140P/160C/36F               5:1             2x9HIIT/3x30SS
17                   124.4                     25.25                 155P/65C/23F                140P/160C/36F               5:1             2x9HIIT/3x30SS

*Low:High Ratio = Low macro days:High macro days. For example, Week 1 I had a higher macro day every 4 days.
**Cardio = The first number is the times per week. The second number is the amount of intervals. HIIT = high intensity interval training. SS = Steady state cardio (110-140BPM).
***NW = I have been advised not to weigh during this week due to my "time of the month" and the weight fluctuations that happen with it.
Also, I am posting half-week check in data only if changes were made.

 - C