Category Archives: 90-Day Challenge

Paleo pumpkin protein pancakes

I eat (almost) strictly paleo and for the longest time I’ve seen people posting photos of their protein pancakes but never got around to cooking them! I used to love pancakes (store-bought, boxed mix) covered in syrup… but we all know they aren’t the most healthy option – so why not make a healthier option?!

I searched around for several different recipes, but in the end kind of went for what I thought would work the best. Here’s the recipe I thought worked the best:


  • 1/2 cup coconut flour
  • 1/2 cup pumpkin puree (pure canned pumpkin, not pumpkin pie filling)
  • 1 serving of protein powder (I used Visalus, it takes like cake, enough said)
  • 2 egg whites
  • 1/2 cup of water
  • 1/4 almond milk
  • 1/2 tsp pumpkin pie spice (you can use cinnamon or nutmeg if that’s what you have)
  • 1/2 tsp of baking powder

While beginning to measure all the ingredients out… this disaster took place:

1465345_10151991099763890_2018427922_nOOPS! Surprisingly, coconut flour is much more dense which made it easier to clean up than wheat flour!

(There is a positive side to everything, right?)


Step one: Measure out all ingredients in processor/blender.


Step two: Blend until smooth. My batter sort of resembled cookie dough, so I went with it! If you prefer it to be slightly runnier, add more water and mix again.


Step three: Turn burner onto 3-4, place batter in a little coconut oil, and let it cook!


Step four: Let cook about 10 minutes on one side (remember, LOW heat) and flip – if you really want to work your cooking skills – give the flip in the air a shot! I’m happy to report I landed the flip!

Since my dough was like cookie dough, it looks like a peanut butter cookie – don’t be fooled – there is no sugar or wheat in this!

Step five: Once cooked (mine was still soft like a cookie) top with your preferred toppings! I chose natural peanut butter and raspberries!


A few tips:

  • My batter was quite dry, but I liked that. If you prefer runnier batter, use more water and or another egg.
  • Some recipes call for stevia or some kind of sweetener. You’ll see I didn’t use any because I used Visalus in this recipe – it already has a sweet flavour to it so I didn’t need to add sugar or sweetener of any sort.
  • Pumpkin is my favourite – feel free to swap that part out for whatever fruit/nuts you prefer!

Do you have a protein pancake recipe that works well for you? Please let me know – I’m looking to try others to see which I like the best!

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Filed under 90-Day Challenge, Personal Records

The secret to change and why you’re focusing on the wrong thing

I looked in the mirror this morning and noticed that the lower part of my back was missing a distinctive roll (okay, section of body fat) that I’ve had for YEARS. I mean this particular roll has been with me through two half marathons, a super Spartan Race and my kettlebell certification – and stubbornly been refusing to leave my body for y-e-a-r-s.

Unlike many things that leave our lives, this is one thing I’m not at all sad to see it go!

It’s sometimes hard to appreciate small successes when all you want to see are major results – but it’s really the small changes that add up to the big changes. It’s time we stop being hard on ourselves and put an end to ignoring the small wins!

When it comes to seeing results in many areas of my life, I’ve realised nothing worth having or sustaining comes easy. From your career to your relationships to your level of fitness – everything worth having takes time. When I get frustrated and feel like I should already have everything I’m working so hard for right now – my Dad always brings me back to reality and teases me by saying, “you have to put your time in Amanda – you aren’t going to be a  CEO overnight.” He’s right and I’ve realized that this advice also transfers over to my fitness goals.

IMG_2495IMG_2493(Current shots.. something I NEVER share on my blog.. but I need to start celbrating my successes and not just talking about them!)

Instead of focusing on the scale or on my waistline – I focus on my strength gains as a way to measure my success. Sure, it’s frustrating when my pants aren’t getting any looser after I’ve been eating clean for months and I literally work out 6-days a week… but when I can push press 2-24kg kettlebells overhead (something I’ve never been able to do) – that’s a small, but mega, success to me!

When I can do 20 burpees without stopping where as I only used to be able to do 10-12… that’s a major success.

It’s so important to give credit to the small wins. The pyramids weren’t built in one day, multi-million dollar companies didn’t reach success overnight, and fitness models don’t look like this:

Camille-Leblanc-Bazinet(Crossfit competitor, Camille Leblanc-Bazinet)

in 90-days. They put in many hours of relentless training and hard work. They don’t “cheat” on their clean diets or need to indulge in alcohol every weekend because they “had a hard week.” They are dedicated, disciplined and consistent in every aspect of their lives.

People ask me why I’m doing a 90-day challenge? I’m “already fit” and “already eat strictly” and I’d have to agree with some of that – but we are all a work in progress and I have goals I haven’t reached yet. You need to make change to see change. Whether your goal is to cut fast-food from your diet, stop eating that little bit of chocolate every day, to lose 10 pounds or to lose 100 pounds – everyone needs to start somewhere. That somewhere is making a consistent change that you haven’t made before – and sticking to it!

And while you think someone who has 10 pounds they want to lose has it “easier” than the person who wants to lose 100 pounds – you are wrong. Change and success might be measured differently by different people – but all come down to making lasting changes that you can stick to – and keep building on those new changes.


No matter where you are right now, choose some kind of change – even just a small change – that you can implement in your life and trust the process.

Some suggestions on how to keep yourself accountable to your goals:

  • Make it public – if you tell all your friends, family and even strangers, you will be more apt to stick to your plan.
  • Write out your plan – from a vision board, to blogging, to writing it down – make sure you have your plan in clear view on a daily basis.


  • Find a partner in crime – find a friend, family member or co-worker who you can do a challenge with. It will cause you both to be more accountable and add a little bit friendly competition – which always conjurers up motivation!
  • Follow a plan – there are SO many places to find help and plans. From free workouts, to structured diet plans to professionals to help quit addictions – there is always someone out there who has just experiences the exact same struggle you currently face. Go find out how they did it!
  • Stop self-doubting – the biggest obstacle most of us face is ourselves. Let’s face it – that little voice inside your head that tells you not to get out of bed in the morning or to skip that workout you planned to go to – is your highest barrier for success. Don’t listen to it!

If you create a plan, trust the process and stay focused, I guarantee you will see a change. Commit yourself to making change and remember to celebrate the small changes, because you might as well enjoy the process, it will make reaching your goals that much richer.

Need motivation to get you out of bed in the morning? Here’s what I use:

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Filed under 90-Day Challenge, Positive Reinforcement