…Infinite Life Fitness Recipe: Pumpkin Protein Treats…



Well… It is that time of year again.

That time of the year where stores and manufactures start to sell EVERYTHING made with pumpkin.  So to get in the mood of fall, I created this delicious (AND healthy) dessert alternative for those who are counting their macronutrients and trying to stay on track with eating healthy.

What you will need:

  • 1 scoop of Whey Protein ( I used 1st Phorm Vanilla Whey)
  • 1 cup of pumpkin puree
  • 1 tbsp vanialla extract
  • 1/2 tsp nutmeg
  • 1 tbsp cinnamon
  • 1/2 tbsp honey (or dash of sugar substitute product)
  • dash of water
  • Whip topping
  • pie crust/shells to put your pumpkin mixture in (you do not have to use this! You can serve it in a bowl with whip topping!)


  1. combine ALL dry ingredients into a bowl
  2. mix in the pumpkin puree and honey
  3. combine dash of water (approximately 1-2 tablespoons) while mixing
  4. once mixture is smooth and well mixed add the pumpkin mixture to your pie crust OR serve in a bowl.
  5. Feel free to garnish this with whip cream, nuts, etc.
  6. BE CAREFUL not too add too much to this dish! The above ingredient list has created a dish that is high in protein and lower in carbs.  Adding things to this dish can make it not as healthy.

Feel free to watch the following video to show you how to make your pumpkin protein dish!

Tis the season to indulge in some fall treats and with this recipe you can do so without feeling guilty! Pumpkins are a great food source to add to your diet! They are packed with fiber which is a good thing! Eating foods high in fiber can help to make you feel full longer and help you regulate your digestive tract. Pumpkins are also low in calories AND carbs!

Pumpkins are packed with vitamin A which in return helps with your eye sight. They are also high in potassium and vitamin C which can help boost your immune system. Pumpkins also have nutrients in them that have been proven to help lover your LDL cholesterol levels.

Try to re-create this protein packed treat and test it with your friends and family and see if they can taste the difference (compared to the traditional protein custard treats).


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Guest Post: 10 Reasons to Start Body Training

10 Reasons to Start Body Training

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For some people, the best form of exercise is the one which you can keep on repeating over a long time. With bodyweight exercises, there are no barriers to maintaining your efforts. All you need to do is consider a routine and choose some favorite workouts then find the most convenient place and time to make your exercise a sustainable solution.

Each year, the American College of Sports Medicine surveys the prevailing fitness market to make some prediction of the coming year’s largest exercise trends. Last year, the number 1 fitness trend predicted for 2015 was a hands down winner: Bodyweight Training.

What is Bodyweight Training?

Bodyweight training is simply what the name sounds like – using the bodyweight for resistance in performing your exercise. You don’t use free weights which means you are not supposed to use any type of equipment or machine. It includes all the numerous exercises from your old gym sessions like squats, push-ups, crunches, and lunges.

These classic exercises started the fitness era which is now making a dramatic comeback into modern 21st century gyms and apparently for good reason. Bodyweight training provide results that are totally essential for health.

10 Reasons to Start Bodyweight Training


1. It is an Efficient Workout

Research declares high-output, bodyweight exercises yield awesome fitness results in short durations. Since no equipment is involved, bodyweight workouts allow easy transition from one form of exercise to the next even with very little rest.

2. It develops core strength

At least 29 muscles comprise the trunk of your body, and not surprisingly, a lot of bodyweight movements may be used to move and engage them all. These exercises do not just give you tightly packed abs, you will also relieve lower back pain and stress, gain better posture, and improve your overall performance.

3. It can burn fat easily

Bodyweight circuit training even for only a few minutes can already do wonders for one’s metabolism because of the so called “after burn effect.” This means that your body remains fully revved up and continuously burning calories for a few more hours. It’s right up there with cardio workouts in terms of calories being spent.

4. It Can Be Enjoyed with Endless Variety

You can adapt bodyweight exercises in a variety of ways to the rewards and challenge high. If push-ups are difficult for you, then do them less stressfully from the knees. Or if you think they lack challenge, then try the inverted push-ups. You’ll find no other form of exercise that gives you wider alternative and freedom to change, adjust, perfect, and adapt.

5. It can increase your flexibility

Performing bodyweight exercises that cover a wide range of motion ensures the free movement of your joints. It also prevents certain exercise related injuries and improves your posture. Yoga is actually a favorite example for many of using bodyweight training to improve flexibility and strength.

6. It’s free

Experts admit that the rising popularity of bodyweight training is largely due to its being without cost, meaning, it’s free. It is always available. This goes without saying that bodyweight training is available anytime and anywhere.

7. You’ll see results

Bodyweight training includes “compound movements which involve several muscles and joints in each exercise. Because of this, bodyweight exercises get results easily and immediately.

8. It Prevents Injuries

Bodyweight exercises just use normal workout positions and bodily movements without added strain hence preventing untoward incidents like injuries. Bodyweight training is generally safe for everybody notwithstanding his or her age, fitness level, or experience.

9. You’ll never get bored

If you usually work out on exercise bikes and treadmills, or perform the same set of exercises at the gym whenever you go there, the tendency is to get bored easily. But with bodyweight exercises, countless variations are available. With this, you don’t only overcome boredom, you also get to ignore your dreaded plateaus easily.

10. You’ll achieve better balance

In this balanced training you also improve your balance. If you try to swap a squat or push-up for a pistol squat (single leg squat) you can improve your balance by increasing control and body awareness.

Arguably, of the 10 reasons to start bodyweight training, more particularly important is that bodyweight exercises deliver all the goodness and benefits of resistance training like the traditional weight lifting.

In addition, bodyweight training is incredibly accessible, simple, and versatile. Bodyweight training is also unique in a way that its exercises are multi-functional, because they practically help your body regularly function in ordinary day-to-day life.

It supports and strengthens the body movements you use when playing sport, at work, or at home. They provide the strongest resistance against any type of physical decline.

About the author: Jane McCafferty is a personal trainer and fitness fanatic. In her free time, she blogs over at Jane’s Best Fitness.


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…Infinite Life Fitness Recipe: Double Chocolate Peanut Butter Cups…


Ok… Lets be honest. Who can resist those delectable little…peanut butter filled… chocolate capsules of deliciousness!??

I know that I have a HUGE weakness for things that include both peanut butter and chocolate.  So I had to find a way to create my own recipe but carried a healthier nutritional profile.


1 cup chocolate chips (I used dark chocolate BUT I suggest other baking chocolate)

2 tbsp. vanilla protein

2 tbsp. peanut butter (I used natural creamy peanut butter)

1/4 cup chocolate PB2 (you can also use the regular peanut butter flavor PB2.  This is what makes these “double chocolate” protein cups)

1/4 cup unsweetened vanilla almond milk


  • Combine protein powder and PB2 into a mixing bowl.
  • Add almond milk and mix contents until smooth and creamy.
  • Add peanut butter and mix until thick and creamy.


  • In a small sauce pan, melt the chocolate chips at low heat (stirring occasionally).
  • Add a small layer of melted chocolate to silicone baking cups (you can also use wax paper but silicon works best for this recipe). My layer is literally just enough to cover the bottom of the baking cup.  You do not want to add too much, just a few centimeters thick.
  • Place baking cups with chocolate into the freezer until hardened (this will take about 15 -20 minutes. Make sure they are sitting on a flat and even surface while in the freezer)
  • Take the baking cups out of freezer and add about 1/2-1 tbsp of peanut butter mixture into the chocolate cup. (DO NOT overfill the cup! Just enough for a small dollop of peanut butter protein mixture to sit in the middle of the cup)
  • Cover the peanut butter protein mixture with more melted chocolate. ( I add enough chocolate so that the peanut butter mixture is “hidden”.


  • Place chocolate cups (with the added peanut butter protein mixture) to the freezer until hardened. (This will take about 30 – 45 minutes).
  • Remove chocolate cups from silicone baking cup (or you can leave them in the wax baking cups if you chose to use those) AND ENJOY!


  • Keep these stored in the freezer until you are ready to eat them. I typically place the cups in a Tupperware container to help store them in the freezer.



This recipe will make approximately 12 cups
Serving Size: 1 Peanut Butter Cup
Calories: 120
Fat: 8 g
Protein: 7 g
Carbs: 8 g
Sugar: 5 g

Try these healthier peanut butter cup alternatives and let me know how you like them! Like stated above, you will want to keep them in the freezer until you are ready to eat them.  This will also allow them to last longer.

These are a great treat for you, your family, or even for your friends! I made these and took these to work and NO ONE was able to tell that they were not the “regular” peanut butter cups. You can get creative and add things to your cups. I prefer dark chocolate so that is what I decided to use instead of milk chocolate.  It is your treat so make it however you like!


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… Girls Tackle Football…


Growing up, I was a tom boy.  I was not into dance class, beauty pageants, or being dainty.  I had three other brothers and developed a love for sports at a very young age.  Being from Texas you could not help but be engulfed in the football culture.  Although I wanted to play a sport like football, the only option I was offered was to be a cheerleader and watch on the side line.


Naturally being a tom boy, most of my friends were guys.  It was a pleasure being able to stand on the side line and cheer them on.  But to be able to be on the field with them would have been an amazing experience! I was able to play flag football during special events (when girls were actually allowed to play football).  I even did quite well in flag football and led my team to a victory each year that we played. This was as close as I could get to feeling the grass under my feet, field goals in my peripheral, and the pig skin in my hands while my peers and teachers screamed and cheered for me.

This dream of mine has become a reality for a small group of young girls in Utah.  The Utah Girls Tackle Football League is the first league in the United States to allow girls to play tackle football.  The girls are becoming pioneers and changing what it means to “Play like a girl”.

I feel that these girls, families, and organization are getting a lot of grief for allowing these girls to do something that they clearly enjoy doing.  The organization is made up of 50 players that are split into 4 different teams.   Sam Gordon, the organizations creator and organizer, has a daughter that…how do I put this nicely…SMOKED the boys she was playing with in a “regular” boys youth football league.  He made sure to research what would be the best equipment options for the girls and how to evolve the rules to cater to the safety of the players.

Lighter helmets, better fitting pads, and a smaller football help to create this league which is paving the way for potential tackle football leagues all across the USA.

To the ladies in this league, the families who support them, and the team organizers, THANK YOU! This opportunity is opening so many doors for these young athletes and to sports for women.  It is clear that the organizers did their research to ensure the safety of their children. In reality what sport is 100% safe?  There is room for error and injury with ANYTHING that you do.  I am just happy that these young girls are able to live out a dream that I personally had while I was growing up.  Instead of being the cheerleaders, they are able to pad up and join their peers on the field.  I salute you and hope that I have the opportunity to see a game in person or help in some sort of way at some point in my lifetime.

Until we meet…. PLAY LIKE A GIRL! *virtual high five* 😛


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…Back 2 School, Back 2 Fitness…

It is time for your kids (and possibly yourself) to get back to school.

That does mean that your schedule may get busy, but you also have to get into a routine to make sure that you can still work towards your health and fitness goals.

They key: try to set up a routine that will allow you to fit in some time to get active!

This can be before school, after school, or sometime during the day.


This may be hard to do when you have work, school, and your family to take care of.  But, those exact reasons should also be the reasons that you want to get healthy and in shape.

Do it so you can set an example for your family to make your health a priority in life.  Teach your family that you need to get active as well as consuming well balanced meals.  You will also want to do it for school and work.  If you are in a regular workout routine you will be less likely to get sick AND you will be more focused.  This will allow you to show up to work/school and be focused and full of more energy to get things done.

Get healthy and fit for not just yourself, but for those around you and the things that you want to achieve in life.  You can get so much more done if you are not tired and have more energy.  The best way to get ahead is to be physically and mentally prepared for whatever life, school, and work has to throw at you.

Here is a great at home workout you can do with your friends and your family!


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… White Chocolate & Raspberry Protein Muffins…



I LOVE Quest bars… and I LOVE muffins.  I found a great way to mix them together for a yummy and healthy high protein treat!


1/2 cup protein mix (about 50 grams or 1 heaping scoop)
8 grams Sugar free white chocolate pudding mix (you can use regular white chocolate pudding, it just raises the Calories and carbs for the muffins)
45 grams egg whites (I used a carton of egg whites but you can crack open a fresh egg and separate the yolk from the egg whites and use that as well)
50 grams plain Greek yogurt (for this recipe I used Fage 0% fat plain Greek yogurt)
40 grams fresh raspberries
1 tbsp honey (or you can use stevia or other sweeteners)
1/2 bar white chocolate raspberry quest bar cut into 3 pieces
  • Turn on over to 350 degrees
  • Mash/blend raspberries with yogurt then mix all ingredients besides quest bar together
  • Pour into greased muffin tins and insert 1 piece of quest bar in the cent
  • Bake 16-18 minutes



You may have to be careful with how much protein you use for this recipe!

I have made them with 1st Phorm Whey (1 heaping scoop) and also Advocare Meal Replacement shakes (1 full package).

If the cupcake is moist in the center you will want to add MORE protein (or cut back slightly on the amount of egg whites you used).  Each protein will cook/bake differently.  You will have to slightly alter it to work for what you have (or you can purchase the kind of protein that I use) .

For icing I will mix in some plain Greek yogurt with honey and more crushed raspberries! This makes a light sweet “frosting” without all of the sugar and can serve as a healthy alternative.

Icing Ingredients:

1/2 cup 0% fat plain Greek yogurt

1 – 2 tsp honey (or another sweetener of your choice)

crushed raspberries

***You can also add coco powder to this to make it chocolate (add just chocolate and honey/sweetener to the plain Greek yogurt) ***

You can use frozen fruit BUT I prefer fresh fruit.  I personally think it taste better and holds up longer.  I would recommend storing these in your fridge (or freeze them so you can enjoy them as treats and this will allow them to last a lot longer!)

Check out this video which shows you how I create these amazing muffins:


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Hiking and Filming: How to Turn Your Hiking Trail Snapshots into a Polished Movi

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If you’re going on a hiking trip, one of the most important pieces of equipment you should consider packing is a high-quality camera. If this is a trail you normally don’t hike, or you’re on a vacation, then getting as much footage as possible will help make it a memorable moment. Here’s what you need to know and do.

Take a Camera That You’re Willing To Carry With You

It should be obvious, but make sure you’re bringing a camera that you will actually use. It does you no good to bring along something that sits in your camera bag the whole time. Sometimes, that means bringing a smaller or less capable camera if only to ensure that it’s around your neck when the perfect shot comes along.

Know Your Shooting Goals

Don’t go into a hiking trip without some goals. If there’s a particular shot you absolutely want to have, like the sunrise over the mountains, or a good rain shot during a downpour, then try to plan it out as best you can. Sunrise shots are pretty predictable, since we know exactly when the sun will rise in the morning. Some shots, like a rain shot, aren’t as predictable. Be flexible but also have firm goals of your ideal shots.

Check The Gear Before Leaving

Check your gear before leaving the house. This is a good idea for two reasons. First, you don’t want to leave without something important. Secondly, you don’t want to leave with damaged equipment.

Dress For The Weather

If you know you’ll be shooting in the arctic, the dress should be obvious. But, what if you’re going to northern California for a week? It might rain. It might be sunny. Plan on a variety of temperatures and conditions by packing different sets of clothing – layers that you can wear to accommodate a multitude of situations.

Decide On Equipment and Gear

Decide on what you will take, and what you will leave. For example, do you need a tripod? Will you need a wide-angle lens? Remember that anything you pack with you is something you’ll need to carry around with you unless you are carrying gear for a specific shot.

Shoot In The Now

Shoot everything that seems mildly interesting. You can sort out the bad shots later. What might not seem interesting right now might turn out to be an amazing shot later after editing.

Keep Your Eyes Peeled

Keep your eyes out for opportunities. Sometimes a shot that isn’t all that great from the front is amazing from the back.

Keep Your Camera At The Ready

Your camera needs to be on you at all times so that you’re ready to take a photo. This can be somewhat challenging, but one way to accomplish this is to use a lanyard. Another way is to use a neck strap that’s comfortable so that you hardly notice the camera is there until you need it.

Edit and Sharing Tips

Editing is best done with professional video and photo editors. But, at the same time, you may not have all the pro apps you need. If you’re shooting video with your smartphone, apps like Filmic Pro can get you most of the way there for video. Typic +, Rhonna, and Photogene all work well for photos.

If you’re using a good digital camera, you might be able to get by with Movie Maker or iMovie. Otherwise, dig out your copy of Final Cut X or Adobe Premier. For photos, GIMP and Paint.net are outstanding.

A note on file sharing: If you’re going to do the file sharing thing with your hiking pictures, you’ve got a couple of options. The king of P2P clients is  www.Vuze.com. Its software is easy to use and fully featured.

If you want to share on social sites, YouTube is OK, but Vimeo is probably going to give you a more professional look (and no ads).

Finally, you can always upload everything to your own personal blog and just hand out the link to everyone you know.

Robert McDermott loves traveling with a camera at his side. After years of recording his adventures, he enjoys blogging about creating and sharing unique memories away from home.


…Being True To You!…



Discipline is the bridge between goals and accomplishment.


As with many things, most people like to get in the habit of doing things for a small period of time and then reverting back to their natural ways. This can be associated with health trends or any other goals that people may set as their resolution(s).

What are some typical goals?

  • get fit
  • save money
  • drink less
  • eat healthier
  • learn something new
  • and the list goes on…

Why not set some of these goals as lifelong goals that you can adapt as apart of your everyday lifestyle?

A goal that you set should be something that can be obtainable.  For example,  say that you want to lose 5 lbs.  Yes, losing 5 lbs is a great goal BUT why not also try to get in the habit of eating healthy and adopting a healthy lifestyle.

Losing 5 lbs should be a short term goals.  The long term goal is to lose 5 lbs and KEEP those 5lbs from coming back.  That will require you to create a lifestyle that will allow you to lose the weight as well as keep it off.  In the mean time you may be able to lose more than the 5lbs that you wanted to lose!

I teach my clients to look at the big picture.  Yes, small goals are great BUT what are those small goals leading to? Create big goals that you can slowly work towards.  Those big goals should allow you to create the building blocks to reach your small goals and also accomplish your main goal.

Best advice: be realistic! I feel that a lot of people want to achieve their goals in a small amount of time.  Or, they have a lot going on which allows them to easily get distracted from wanting to obtain their goals.  Yes, you can indeed lose all the weight you would like BUT the time frame is what can be a hard thing to solidify.  It may take you longer and you may lose it sooner than you anticipate.  Regardless do not get discouraged and keep your eyes set on the big picture and your main goal.  TO BECOME HEALTHY, FIT, AND HAPPY!


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…Summer Champagne Cocktails…

Ok… Lets be realistic. The sun is coming out which means the summer cocktails are going to come out. I feel that with my clients their biggest battle is figuring out how to balance living a healthy lifestyle with a FUN lifestyle.  I am not saying that you have to give up ALL things to reach your health and fitness goals.  BUT MODERATION IS KEY!

So yes…if you have been working your butt off for weeks and you have your gals coming over for a girls night, enjoy one or two drinks.  The best suggestions is to always stick with low sugar options.  Red wine carries a great nutritional profile and some are even low in sugar and carbs. Do your research and see what nutritional values are in the drinks you want to consume.  In the mean time… here is a guest post providing some delicious options for you and your friends to try!


Impress your guests with champagne cocktails

In a circle of adults no important celebration is complete without champagne. In our minds it is associated with memorable moments of life. But don’t feel afraid to mix up your next soiree with some elegant champagne cocktails.

Champagne cocktails were served traditionally as an aperitif before a festive dinner, though you can serve them any time. So to get you started, we have prepared for you some of the most accessible recipes that we believe are the best.

General tips:

  • champagne in cocktails should not be shaken (it foams strongly), if necessary, it should only be slowly stirred with a spoon;
  • before preparation all the ingredients and the glass should be cooled down;
  • use only big glasses capacity of which is 20-30% higher than the total volume of all added components;
  • It might sound obvious, but the higher the quality of the champagne, the tastier the cocktail will be

Lemon Cocktail


  • 100 ml of dry or semi-dry champagne
  • 20ml of lemon juice
  • 1 piece of sugar
  • a slice of lemon
  • ice


In the glass on a thin stem put a piece of sugar, pour the lemon juice, pour champagne on top, put an ice-cube and decorate with lemon.


Champagne ice


  • champagne (brut or dry, e.g. Lanson Champagne) – 50 ml;
  • ice cream (white) – 100 grams;
  • strawberry – 50 grams;
  • mint – 2-3 leaves.


Slice strawberries in big pieces and finely chop mint. Mix strawberry, ice cream and mint in a glass. Pour in the champagne.

Drink cocktail through a straw. Remains of strawberries can be eaten with a spoon.

Champagne with ice cream and strawberries is usually served for dessert.




  • 20 ml of pomegranate syrup Grenadine;
  • 40 ml of orange juice;
  • 10 ml of lemon juice;
  • Any champagne on offer;
  • For decoration: 1 slice of orange.


Mix grenadine syrup, orange and lemon juices in a glass for champagne by one-third filled with crushed ice. Top up with champagne. Decorate the edge of the glass with a slice of orange.


Martini Royale


  • 75ml of white vermouth;
  • 75 ml of dry sparkling wine;
  • Lime – 30grams;
  • Sprig of mint;
  • Ice cubes – 160 g


Fill a wine glass with ice cubes till top. Pour in white vermouth and dry sparkling wine. Squeeze a quarter of lime there and gently stir with a cocktail spoon. Decorate the glass with a slice of lime and sprig of mint.


Sparkling Strawberry Sangria


  • 4-10 strawberries;
  • 1 apple;
  • 1/2 of lemon;
  • 1 lime;
  • 1 cinnamon stick;
  • 2-6 leaves of mint;
  • 50 grams of sugar (preferably yellow cane);
  • 1 bottle of champagne (Brut or Asti) very chilled.


Slice strawberries into 4 pieces and the rest of the fruit cut into cubes. Add mint, cinnamon, sugar and put the mix in refrigerator for several hours until the sugar dissolves and forms a “syrup” on the bottom of the bowl. Add the champagne 30 minutes before serving. Everything should be very well mixed and put back in the fridge. The drink should be served very chilled!!! (Depending on the season, strawberries can be replaced with peaches (peeled beforehand) or you can add some wild berries (blackberries) which with give the drink very beautiful shade.

Bon Appetit!



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… Cooking on a Budget:Meal Prep for the Month…


When it comes to eating healthy you do NOT have to break your budget. I have managed to budget my grocery bill to make sure that I have enough food to keep me on track with my health and fitness goals.

Each month I will try to vary my menu so I am not eating the same things over and over again.  You have to find affordable ways to stay creative BUT also keep you from going outside of the foods that will keep me on track with my health goals.

For my meal prep, I typically pick one day and set aside a few hours to cook as much food as I can in the time that I have.  I live a busy lifestyle.  Any chance I have to cook food I will! The plus side to this is that you can freeze anything that you cook and it will last you for weeks!

One thing that I like to do is do a quick browse of the local grocery stores weekly ads.  I do not classify myself as an extreme couponer.  But, I do consider myself an opportunist to take advantage of any deal that I am able find.  Wal-Mart AND Target have a policy to match the price of any competitors within 90 miles (click on HERE or HERE to read their policy).  This is good because this allows you to price match fruit, meats, veggies, and other foods.  THERE IS ALWAYS A SALE ON THESE ITEMS! You just have to look! Seriously, I do not spend hours doing this.  It really takes me about 15-30 minutes. I will make a grocery list and skim through the local ads to see which items on my list are on sale.  I will always book mark the ad on my phone or print it off to take with me to the store.  Like I said, It takes some planning and very little time.

I will always look at local grocery stores or markets to see what deals that they are having. In Norther Missouri there are stores such as Prenger, Shop-Ko, Country Mart, Safeway, Dahl’s, Fareway Supermarket, Schnucks, Shop-N-Save, Hy-Vee, and many others.  These are the main stores that I look at (in Columbia, Missouri there is also Patricia’s, Moser’s, Gerbes, and a few others).

Here is quick example of that my daily menu will look like: (***NOTE this menu varies! This is just an in general example of what I would eat.  I do not usually eat all of the same things each day. This was something I created to help give you an idea of how I make my grocery list)


  • protein pancakes (Recipe can be found HERE) or some other source of protein (eggs, meat, etc)
  • Oatmeal
  • Berries (such as blueberries, blackberries, strawberries, etc.)


  • Protein bar or protein shake (or another source of protein)
  • Rice cake
  • Peanut butter


  • Chicken (or turkey)
  • steamed veggies (or salad)
  • rice or sweet potato (or whole wheat bread, whole wheat tortilla/pita, or small serving or whole wheat pasta)


  • Protein bar or protein shake (or another source of protein)
  • berries/small fruit (another small source of carbs)


  • Chicken (or turkey) (or another source of protein)
  • steamed veggies (or salad)
  • rice or sweet potato (or whole wheat bread, whole wheat tortilla/pita, or small serving or whole wheat pasta)

After I create my menu I will then create my shopping list. So here is an example of my shopping list for the month of March:

  • Three packs of raw chicken breast
  • Two packs of lean turkey patties
  • Two packs of lean turkey tenderloin
  • Old fashion oats
  • Green spinach leaves (salad)
  • Uncle Ben’s brown rice
  • Quaker Rice Cakes
  • Natural Peanut Butter
  • Blueberries and/or Strawberries
  • Whole wheat bread
  • Green Giant frozen vegetables
  • Egg whites
  • Sweet potatoes

Total Cost of the above grocery list = ABOUT $100.00… Here is how I did that…

Here is a breakdown of the prices associated with my shopping list:

  • Price matched chicken breast: $0.99/lb = Total price = $15.00 (15 lbs of chicken)
  • chicken
  • Berries = $0.99 a canister = Total Price = $2.00
  • Turkey Patties and tenderloin = $3.00 a package = Total Price = $12.00
    • *** NOTE: When I find a GOOD sale on items like turkey I will purchase more than I need and freeze them! These kind of things are not on sale often.  I did purchase a deep freezer and stock up on things like turkey when I get them on sale!! You can also find them on sale at Sam’s club and Costco.  I have found some great deals there on meat.
  • Old Fashion Oats = $2.48 = Total Cost = $2.48
    • ***Note I do not find these on sale often.  But, a whole tub will last me LONGER than a month.  I eat 1/3 cup to 1/2 cup of oats with breakfast so I do not use a lot of it.

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  • Vegetables = These prices will vary depending on the season. I also try to use the local farmers market which also cuts back TREMENDOUSLY on my fresh produce bill.  I can get a huge bag of lettuce for a few dollars.  But typically I can get a back for $1.50-$2.00.  Total Cost = $1.50
    • Some items I will get once a week or when I run out. Fresh items do not last the full month so those are things I will still budget for but will not get them all at once.


  • Uncle Ben’s Rice = $1.98 = Total Cost = $1.98
    • This box will last me a LONG time.  I will make a nice size pot of rice and it will last me for a week or so.  It just depends on how much I decide to have with my meals. These you can also find on sale but it is not very often.  So, if you do find it on sale grab a few boxes!

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  • Frozen Vegetables vs Fresh Vegetables = Total Cost = $16.00 (enough for a few weeks worth of meals)
    • I typically will get frozen veggies.  They last longer, can be cheaper (depending on the time of year), and take less time when doing meal prep. I will just open up a pack of frozen veggies and separate 1 cup to 1 1/2 cup of veggies into my Tupperware with my meal.
    • Some sales I will take advantage of. Like with meat, sometimes there is a GOOD deal on veggies and I will get enough for the month.  Typically you can can the small box of steamers for about $1.00 a box/bag.  That is when I usually stock up.  If not, I will get the bigger bags (which can also be a good deal) and those will separate out to be about two-three meals per bag.

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Extra Information:

If I see other items that I like and are on sale I will get them.  This is usually more of an impulse if this is fruit and veggies.  I do not stock up and hoard products.  Like I said, I will get enough to last me the month or possibly the next month.


The things that I will usually buy several units of (when I find them on sale) are things like rice cakes, rice, ingredients to make future recipes for meals (like chili or casserole), oatmeal, protein bars, and meat.

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Peanut Butter is another great item you can also sometimes find on sale.  I find it best when it is on sale for $2.50 each (or typically 2 for $5).  I will usually stock up on peanut butter (purchasing 4 jars) when I do find it on sale.


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Like I said, it is very do-able to keep your budget to a minimum when trying to do your monthly shopping.  Yes it may take you a second to sit down and actually plan things out BUT it will save you money in the end.  I will go to the store when I need more fresh produce.  Other than that, I will try not to go because of the temptation to impulse shop. If I find a recipe that I want to cook, I will again create my list and try to price match to help save me money.

Last year I sat down and calculated how much money I saved via price matching…I saved OVER $400 by just planning out my meals and matching prices.  Every cent that you save adds up! What would you do with an extra $400 in your pocket?

Here is another good thing to invest in…a good set of Tupperware!


When I cook all of my food the next key step is separating out the correct portions.

I will use two different methods: Tupperware and zip lock baggies (those are easier to travel with. They take up less space in my cooker and I can just throw them away rather than having to hold on to them while traveling).



Depending on your dietary needs you will need to determine how much you should portion out into your containers.  It is typically 4-6 oz of protein, one serving of carbs, and one-two servings of vegetables.  You have to determine how much you need to eat to help you reach your fitness goals.  The key is to make sure that you are eating enough to keep you feeling satisfied and refueled to get you through your day (and your workouts).

Accomplishing this can take sort of planning. Do not over think this, set some time and slowly work on it.   If you sit down and take a few minutes this will come more natural and will still save you some money and allow you to stay on track with your healthy eating and your fitness goals.

If you have any questions please feel free to ask! I would love to help guide you in any way. For those who need more guidance I also offer distance/online training. Feel free to email me for more details: infinitelifefitness@gmail.com


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