As a figure competitor, dieting for a show becomes almost like a skill in itself. The limited food choices, measured portions, and scheduled meals don’t leave much room for satiety and taste. But despite those boundaries, figure competitors are inspired to get creative with what little options they have.

For instance, me and my only sister, Nicole (also a figure competitor), found that rice cakes were a great substitute for bread; splenda mixed with drained natural peanut butter was a crunchy treat; and that we could make pancakes out of just egg whites and oats, which came to be known as “protein pancakes.”

At the time, little did I know that some figure competitors and body-builders were doing the same thing. Still, I took pride in knowing that my pancakes contained “clean” ingredients and that I could eat them–and enjoy them–while I trained and dieted for my poses on stage. This enjoyment also led me to evolve the recipe to add in protein powder, splenda, and cinnamon. Take a look my recipe below and try it out for yourself.
Warning: You may find them to be an acquired taste!

Jenny’s Protein Pancakes

Serving Size: 3 pancakes
Calories: 350 total
Protein: 36 grams
Ingredients: 1/2 cup oats, 3 egg whites, 1 scoop True Protein vanilla protein powder, splenda, cinnamon

1.) Spray large pan with Pam and turn heat on low
2.) Combine egg whites and oats in a glass Pyrex measuring cup (for pouring) and wisk together
3.) Mix in the protein powder and wisk until mixture is sticky
4.) Wisk in 4 splenda packets and sprinkle in cinnamon to taste
5.) Turn heat on medium and slowly pour mixture into the pan to make three pancakes the size of your palm
6.) Watch until bubbles form at the tops of the pancakes and then flip them
7.) Let them cook until golden brown on the outsides, flipping to desired brownness
8.) Let them cool and enjoy! I like to cut them up and dip them in a little sugar-free syrup.

Try this recipe at home and tell me what you think. Tell me the truth. Please don’t hold back if you truly hated them!

As the economy eats away at our gas, food, and even homes, gym memberships seem to be one of the first corners to cut to save a few bucks. Problem is, while your wallet may grow fatter… you could, too! Don’t freak out, though. There’s a good alternative to a $60 a month gym membership that can keep you just as fit: resistance bands.

Resistance bands build up strength like free weights do. The difference, however, is that they require more stability and control, and force your muscles to work in more varying ranges of motion. These bands come in a variety of resistance levels and are great for people who travel, have minimal living space, or are on a tight budget.

They may be a little intimidating at first, so check out my podcast to see how you can get a good workout with these stretchy bands while stretching your dollar at the same time!

If you like what you see, I recommend visiting SPRI website for a set of bands just like mine. If you’re in the Metro Detroit area, Fitness Things also carries them for a great price!

Rear-ends are a common obsession of many. They’re big, small, flat, wide, narrow, low, high, “J-Lo”-ish… but none of these seem to be good enough because we all strive to have the perfect butt. But what is the perfect butt and how can you get it?

Genetics, nutrition, and muscle tone are what influence what’s commonly known as the booty. Our genes determine the basis of how our butts are shaped, so there’s no fighting that. But poor diet and lack of exercise can accentuate possible unwanted features to our asset. To make yours all that it can, let’s start with these easy ways of working the glutes during common day-to-day activities.

1.) Don’t skip the stairs…skip steps.
I don’t care what floor your office is on, take the stairs! Just do it for a couple days a week until you build up your stamina to do it everyday. After that, try skipping every other step. Footing the higher step will put your leg at, or near, a 90 degree angle, forcing you to push off of your front heel onto the next step. This movement targets your butt muscle and is great for toning the other muscles in your legs as well.

2.) Huff it on your Huffy.
You already waste enough gas during the weekdays, so if weather permits, dust off the old ten speed bike for weekend transportation. If you’re catching up on errands, hop on the bike, increase its pedaling resistance to the max, and take it for a spin to the local drug store or market. The higher the resistance, the more your glutes have to work. Don’t worry about the speed either–the slower, the better. And no short cuts!

3.) Be inclined at the gym.
Walking is one of the best cardiovascular exercises you can do. Problem is, some people tend to get lazy on the treadmill. Forget about increasing the speed, bump up the incline! Mix it up every few minutes, from at least 1% all the way to 15% if you can manage. This gives your goods a wake-up call from the boring, everyday flat surface, making it firmer (and more enticing to look at for the person on the machine behind you!)

4.) Ladies, squat in the stall.
I apologize. I know this may sound gross, but squatting over the toilet for “number one” is a great isometric position that will firm up your behind. Honest. Just think: you won’t have to sit on a public toilet, you can save the time it takes to meticulously place toilet paper on the seat, and you won’t have to mess with those annoying seat covers that rip and fall off! However, it does take practice, so keep some TP handy if ya know what I mean.

First things, first. I have a NEW forum page up and running - so please check it out, sign up and let’s get the ball rolling. CLICK HERE to check it out!

Ok, onto the Podcast…

The push up is one of the most popular body-weight exercises known to man. The reasons are simple: it requires no equipment, you can do it anywhere, and it has evolved into the test of strength among teenage boys alike. But with the popularity of the push up comes misinformation on form, results, and technique.

In my podcast above, I show you the basics on how to do the best push up, followed by challenging variations of this age-old exercise. Afterward, mix it into your exercise routine and leave me a comment on what you think. You may also email me at info[at]bridesmadefit.com

Look forward to a new Brides Made Fit podcast every Wednesday at 8 a.m., EST.

Summer is in its final stretch, meaning its time for “Must See TV” for many of you. And because you have such a busy schedule already, the first thing you’ll sacrifice to pop a squat on the couch will most-likely be your workout.

I know. You don’t want to be “that person” at work who can’t contribute to the morning-after conversation about last night’s episode of “The Hills” because you had make it to the gym instead. Well, consider this: a typical 30-minute show is 22 minutes long, with eight minutes worth of commercial breaks. That’s eight minutes of mindless banter being thrown at you, so you may as well be burning as many calories as you can, right? If you must be a loyal viewer, here’s how to incorporate your workout into your TV time:

(Note: Because commercial break patterns vary from show to show, adjust this workout accordingly.)

Show begins: five sets of 20 crunches with one minute rests

First commercial break: non-stop jumping jacks until the commercial break ends

Three minutes later: four sets of 15 push ups with one minute rests

Second commercial break: non-stop jumping jacks until the commercial break ends

Three minutes later: five sets of 20 crunches with one minute rests

Third commercial break: non-stop jumping jacks for two minutes

Show ends: Good Job!

Who can resist that mouth-watering surprise when you sink your teeth into a slice of watermelon? Or that satisfying crunch of an apple? But could too much of this good thing… be a bad thing?

Considering the amount of vitamins and minerals in fruit, more is better, of course. On the contrary, eating more than the recommended three servings a day could have you consuming the amount of sugar equivalent in a candy bar. And knowing that, you could’ve just eaten the candy bar! Just kidding.

So, to keep you enjoying the yummy treat without spoiling your nutrition plan, here is my list of the seven healthiest fruits that will satisfy your sweet-tooth. This is based on sugar content, calories and macronutrients (carbohydrates and protein) alone.

#7- Mango
65 calories/14g carbs/.5g protein/12g sugar
You may burn more calories peeling the darn thing before actually eating it! Per half, this exotic fruit doesn’t tip the scales on sugar too bad, and certainly doesn’t compromise taste.

#6- Nectarine
63 calories/15g carbs/1.5g protein/11g sugar
One medium size of this fruit comes with the works: crunchy outside, juicy inside, and enough sweet to satisfy your afternoon muchies.

#5- Watermelon
48 calories/11.5g carbs/1g protein/ 9.5g sugar
Another calorie-burner on prep, one cup of watermelon can be just as refreshing as a cup of ice cream, am I right? Plus, it’s very water-dense, so it fills you up!

#4- Kiwi
50 calories/12g carbs/1g protein/8g sugar
You can’t go wrong with the perfect mix of kiwi’s sweet and tart taste. Maybe even toss it in with your cup of watermelon, and you have the perfect snack under 100 calories and under 20g of sugar.

#3- Plum
30 calories/8g carbs/.5g protein/7g sugar
I know, plums are tiny so they’re bound to have little of anything in them! But talk about an explosion for your taste buds if you eat a plum at the right ripeness. That’s what I’m talkin’ about!

#2- Cantaloupe
54 calorie/14 g carbs/1g protein/3g sugar
One cup of this melon contains less sugar than a single peppermint hard candy! And it’s much more filling, wouldn’t you say?

#1- Strawberries
46 calories/11g carbs/1g protein/7g sugar
Now, this is what I call having my cake and eating it, too — fruit-style! A whole cup of these berries is not only one of the healthiest fruits when it comes to antioxidants, but it’s very generous in allowing you to maybe have another cup without the major sugar rush.

If your fruit of choice isn’t on this list, check its nutrition facts on thedailyplate.com

The media is all over this one like powdered sugar smothering french toast — which so happens to be one of the “snacks” Olympic swimmer Michael Phelps inhales on a typical competition day.

He recently dished (pun intended) what fuels him through his races to make him a record-breaking gold medal winner: 12,000 calories worth of food daily! If I’m not mistaken, the average man eats between 2,000 and 2,500 calories a day! And even more amazing is that it’s not all oatmeal and egg whites. Not a chance. His menu consists of foods you probably haven’t touched since you were a teenager, for fear of packing on the pounds. This is a typical day of Mr. Phelps:

Breakfast

• 3 Fried Egg Sandwiches with cheese, lettuce, tomatoes, onions and mayo
• 2 Cups of Coffee
• 5 egg omelette
• Bowl of Grits
• Bowl of Corn Porridge
• 3 slices of French toast with powdered sugar
• 3 chocolate chip pancakes

Lunch

• Package of Enriched Pasta
• 2 Ham Sandwiches
• 1,000 Calorie Energy Drinks

Dinner

• Package of Enriched Pasta
• 1 entire pizza
• 1,000 Calorie Energy Drinks

As a fitness professional, I am both happy and skeptical that this information is drawing so much attention. First, I’m glad that it was made public because it shows people that food can be used to work with you and not always against you. Phelps needs carbohydrates for endurance, fat for satiety, and protein for his muscles. Because of his intense training and races, he burns the calories faster than he can replenish, so that’s why he’s not a huge tub of lard.

However, I’m skeptical because now watch how many people are going to go eat a large pizza and 36 oz. coke after their workout at the gym, just because “Michael Phelps can, and he looks good.” We can’t forget that there are professional dietitians, nutritionists, and coaches guiding him 24/7 on everything he puts in his body and every lap he swims. As he said on NBC during his interview where he revealed his diet, “All I do is eat, sleep and swim”

You have to wonder, though, what will he have to go back to eating after the Olympics? Carrots, anyone?

Photo by Getty Images

Non-Fat. Reduced Fat. Fat-Free. These buzz words have become a requirement for many people’s grocery carts. Sure, opting for lower fat options in already high-fat foods can aid in weight-loss. But by avoiding all-together what should comprise of 10-30% of your daily caloric intake may be what’s expanding your waistline.

Healthy fats found in olive and canola oils, fish, and nuts are found to play a key role in preventing a number of life-threatening diseases. Even better, fat also slows food digestion and keeps your blood-sugar stable, which keeps you full for longer. If you’re not eating healthy portions of fat, your body is likely going to replace it with carbohydrates to keep you satisfied. Your diet should contain 40-60% of carbohydrates for fuel. But if you’re making up for your lack of fat with carbs, you could be eating up to 80% of your calories in carbs alone!

So, those crackers you snarfed down at your desk for lunch may be fat-free, but they contain higher amounts of sodium, carbohydrates, and sugar to make them taste good. And because there’s no fat in them to control blood sugar, your body will likely store what it didn’t use as body fat.

Another thing working against you is that you’re more likely to eat bigger portions of fat-free foods because you think it’s not bad. But remember: fat-free does not mean calorie-free!! So, enjoy healthy “fat” foods and watch your portions, and your stomach — and waist — will thank you!

Imagine if you had to chose between two golds — an Olympic medal or your wedding ring?? According to the Associated Press through Yahoo!Sports, Olympic American volleyball competitor Kerri Walsh was faced with that choice Sunday. Her wedding ring took a fling off of her finger during a match in Beijing! Check out Yahoo!Sports blog for the whole story.

Aaahh!! I don’t know about you, but I would have had a hard time keeping my composure in the first moments of losing my engagement ring, let alone an entire game! I’ve only had my ring for about a month now, and I’ve had a few close calls. Before I got it sized down, it would slip off my finger if I didn’t have a semi-closed fist. After it almost went down the sink at my fiance’s house, that was it! I took it off and refused to wear until it was sized.

Have you ever lost your wedding or engagement ring? Tell me about it in the comment section below!