The Plan to takeover the holidays!

Hey everyone! With the holidays just around the corner I wanted to share a few tips and tricks to help you win the holidays and not put on a ton of excess weight.

1. Trim up some dishes. If a recipe ops for nuts, or full fat cream cheeses, gravy, sauces, and butters. Look for lite butters and gravys, low fat or fat free cream cheeses, greek yogurt, fat free dressings, or leave them out completely. A big one for me is using fat free cottage cheese as dressing or my salads.

2. Load up on macro friendly foods such as salads, fruits, lean proteins, and veggies. Piling your plate high with these foods will not only limit place on your plate for macro dense foods, but they will help fill you up so you have less room left for sweets.

3. Bring your own dishes. Veggie plates, fruit salads, turkey roll ups, and so many more. That way you at least have a good go to dish in a pinch if you need some snacks.

4. This one is more of a mental thing, but wearing tighter clothes will actually make you eat less because you will feel tighter in your clothes much faster than if you wore loose clothes. Mentally you will want to eat less so you are not uncomfortable in your clothes.

5. Make sure to keep your water close and stay hydrated! Staying hydrated can be key to not over eating during the holidays. Having more liquid in the system will help with hunger cravings. Also adding a bit of lemon juice to your water can help curb appetite!

6. Chew gum. Keeping the mouth busy can help take the mind off eating.

7. This gets different opinions, but I like to either fast for the day until dinner comes, or ill eat mainly protein leading up to the meal to save most of my calories for that one meal to help prevent way over doing my macros.

8. Sub out full sugar drinks for diet or lite versions to help save calories. Also do this if you are making cocktails as this will save you numerous calories.

9. If possible do some type of exercise that day just to help bring yourself into a calorie deficit.

10. Choose to be a helper! Help make food, drinks, set the table, anything that keeps you busy and helps prevent you from unneeded snacking.

11. Moderation is key. 1 cookie is fine. 20 cookies…not so much. Enjoy, but be mindful.

12. Don’t be afraid to say NO. Often times, friends and family can pressure you into eating more than you want or need to. Don’t be afraid to say no. You know you have goals in mind and are doing your best to achieve those goals. You are not being rude denying that 2nd piece of pie or extra helping of mash potatoes.

13. Don’t be a scavenger! Once you are done eating, either remove the food off of the table, or remove yourself from the table. The longer you sit there looking at goodies, the more tempted you are to start taking unneeded bites that can quickly add up!

14. Leave the leftovers. Let someone else take them home. You had your day of enjoyment, now lets get back on track. Last thing you need is a plate full of grandmas cookies sitting on the counter staring you in the face for days on end.

15. Last but not least, remember that it is the holidays, and you are allowed to indulge. Enjoy yourself, but stay reasonable. If you want 1 more cookie, or that glass of wine then do it! Obviously there is a point, were you are just destroying progress downing an entire platter of cookies by yourself, but that 1 extra cookie that will put you a bit over your macros will not derail all of your hard work!



These are just a few tips and tricks I use that I have found to help get through the holidays. I hope this helps you conquer your day!

Tis the season to be festive

Well…… Christmas is right around the corner and all the goodies that come with it are knocking at the door. I had been thinking of doing something involving Gingerbread, so I thought I would whip up some quick cookies.

This is a good base recipe with super low macros. I intend to build on this recipe to make it even better. I have a couple ideas that I will be trying out tonight and will update the new versions if they turn out better.


Until then, give these a try! I apologies about the picture! It is all I had!!!!!! I will be sure to get updated ones asap!


Dry Ingredients:

30g Vanilla Protein

10g Brown Sugar(I used splenda blend)

14g Coconut Flour

1 tsp Ground giner

1/2 tsp cinnamon

1/4tsp all spice


Wet Ingredients:

80g Unsweetended Applesauce

16g Molasses


Step One: Put all dry ingredients in a bowl and mix well. Make sure that everything get combined.

Step Two: Add in Wet Ingredients and mix well.

Step Three: Place cookies on a non stick surface and bake at 350 degrees for 9-11 minutes.

Step Four: Take out of oven and move to a cooling rack.


Boom all done! I was able to get 6 decent sized cookies with this recipe, but you could always go with 3 big ones!

Macros Per 1 cookie: .3g Fat / 7.1 Carbs / 4 Protein


I ate 4 right away 😀

If you make these be sure to let me know!! You can find me here, or on Instagram under @the_flexible_baker !


Happy Holidays Everyone!


Screenshot_2016-02-23-11-18-45.png*****When Purchasing book, you will need to follow the redirect link for download. Print or Save once redirected*****


Hello and Welcome!

If you are reading this then that means you are interested in my very first Recipe book! I have spent months fine tuning this book to make it as user friendly as possible and easy for my IIFYM family! I have included 11 of some of my favorite sweet recipes. I have a few seasonal favorites, cakes, brownies, cookies, and more! Some bake, some no bake, chocolate, peanut butter, it keeps going!

I have tried to make every recipe as simple and user friendly as possible, so even if you have little to no baking experience you will still be able to make some killer baked goods!

Listed in each recipe is a detailed ingredient list, tool list, macros listed, and a note section with a few helpful pointers to get you through! Scale is not required but it is recommended as everything is listed in either grams or ounces.

I have spent quite a bit of time on this so I hope you enjoy!

***When Purchasing book, you will need to follow the redirect link for download. Print or Save once redirected*****

Until next time, Happy Baking!

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I have been playing around with different versions of no bake goodies, and from what I can tell these type of oat ball items are very popular. I have also gotten great feedback that these taste great, which is nice. I would like them to be a bit less wet, so in making these take that into consideration. All my taste testers thought the end product was fine, but I am picky I suppose.


I apologies as I thought I had a picture of them alone but I do not.

What you will need.

Dry Ingredients:

140g Old Fashion Oats

15 Chocolate Chips – I used mini’s

88g Cinnamon Protein

1 tsp Cinnamon

2 Splenda Packets

Wet Ingredients:

50g Honey

120g Pumpkin


Step One: In a bowl mix together all dry ingredients except the chips.

Step Two: Place wet ingridents with dry and mix.

Step Three: Add in your chips and mix once more.

Step Four: Make into balls and place on a plate. I got 16 balls roughly 26g a piece.

Step Five: Place Plate in Fridge for at least 30 min, but longer the better.

Step Six: Once set, pull out and eat!

Macros Per Ball : 73 cal / 1.3g fat / 10.7g carbs / 5.4g protein

I have found these to keep better in the fridge then out on the counter. When I make these again I think I am going to take the pumpkin down to 100 grams and see how it fares.

Static stretching, and why you are doing it wrong

Hey guys,

I know this is not food related, but I recently got the opportunity to guest write in a new fitness article that is coming out focusing on the top Gym faults that we as trainers see. had a 350 word cap and I went over so I had to cut some things down to make it fit.


This was pretty big for me, as I would love to be more than just the food guy. I want to be able to share information with people in a way they can understand it, and information that will help better themselves in some way, shape, or form. Bare with me as I go down this journey. I have terrible grammar, no post high school education in a school setting, so all my information I learn is through seminars, certs, and my own reading.

Today, my topic is on Static Stretching and why you shouldn’t do it Pre Workout. Please enjoy, and I would love to hear some feedback if you enjoyed this, if you didn’t, do you agree, disagree, whatever!


Static Stretching Pre-Workout
 I have chosen to discuss Static Stretching because I have noticed people making the same mistakes continuously during their warm up’s. Research has shown that static stretching is counterproductive prior to exercising, yet we have been conditioned and reinforced to continue this practice, through gym class, sports, and so forth. Hopefully, I can shed some light on why you should not be static stretching prior to exercising.
Studies have shown that static stretching pre-workout before performing explosive movements can impair and decrease performance significantly. Picture a rubber band being stretched thin and losing its elasticity, that is what you’re doing to your muscles when static stretching pre-workout. You are robbing yourself of the valuable stretch reflex, used to help you ascend in your squat or help your vertical jump.
Static stretching is also believed to warm your muscles up, but this is false. Before exercising, you spend your time warming up your muscles and core temperature, so that the body is primed to tackle the task ahead. Furthermore, dynamic stretches prepare your body through specific ranges of motion and positions, in which you might be going into during exercise; in contrast static stretches make you relax your body, and attempt to further push your body past its current range of motion. that is not priming your body to handle maximum loads, generate torque, perform as fast or explosive as needed.
It is also believed that static stretching is the cure to Delayed Onset Muscle Soreness(DOMS). This is also not true. The best way to he recover a sore muscle, is by working that same muscle group, whether it be lifting or dynamic stretching, to send new and fresh blood to the area. This will then help solve your muscle soreness and aid in recovery.
If you still want to static stretch pre-workout, I would recommend 2-5 minutes of soft tissue work, followed by light static stretching (2-4 movements), then dynamic stretching (4-8 movements) to better warm and prime the body. Some effective forms of dynamic stretches are: Arm Circles, Lunges with rotational twist, Shoulder rotations with PVC or resistance band, knees to chest, and leg swings(front, back, side to side). Those are just a few, but the list goes on.
In conclusion, I would recommend moving your static stretches to post workout, to help cool down your body. Remember, the goal is to warm your body,  get you ready to tackle the task at hand.
Dustin Chronister
CPT, CSN, USAW Club Coach, USAPL Coach, CrossFit level 1
Instagram: d_chron

Lets get Hyped!

Just a little teaser for the cookbook!


Pumpkin Spice Cake


Red Velvet with a Vanilla Butter Cream frosting


Peanut Butter Chocolate Chip Oat muffins


Pumpkin Chip Muffins

Pumpkin Pancakes


Chocolate Brownies

Pumpkin No Bake Oat Balls


Peanut Butter Banana Bread

Chocolate Chip Oatmeal Cookies

Snickerdoodle Cake Bars


I plan to have roughly 12 recipes in the first release! Yes, that means you don’t get to see them all!!!!

Should hopefully have it all wrapped up and ready for purchase in December!


In the meantime keep up to date with whats going on over on my Instagram Page! d_chron


Cause 2 types of chocolate are always better than one

IMG_20151119_174714342_HDRI planned on making some snickerdoodle cake bars last night but as I got half way into making them I realized I didn’t have all the ingredients I needed. SHIT! So I ended up whipping these Chocolate Cake bars with White Chocolate Chips instead. They arnt bad, but I still need to put some work into them.


I figured I would share with you guys and let you give them a shot!

What you will need.

1 can white beans ( I used cannelloni beans)

2 scoops Chocolate Protein powder

10g Coco Powder

92g Egg Whites

90g Pumpkin Puree

32g Chocolate Almond Butter

30g Oat Flour(ground up oats)

1tsp baking powder

1/8 tsp baking soda

21g White Chocolate Chips .

Preheat oven to 350.

First Rinse and drain your beans. Next you are going to want to grind them up into a soft paste or flour consistency.

Once that is done mix in you coco powder, protein, baking soda and powder, and oat flour. Mix until combined.

Then add in pumpkin, egg whites, and almond butter.

Mix everything till combined.

Once mixed, then add in 14g of your chips and mix once again.

Grab a 9×9 baking dish and spray it down. Pour batter into the dish then place the remaining 7g of chips into the batter scattered over the top.


Place in oven for roughly 15-20min. Varies per oven, and proteins.

Use a toothpick test to check doneness.

Once baked, pop out and place on a cooling rack to rest. Once cooled, cut into 9 pieces and devour.


Macros per 1 piece: 121 cals / 2.7 fat / 14.8 carb / 11.3 protein with 3.8g of fiber.

There you have it! All done! I hope you enjoy, and if you give them a shot let me know! I love to hear the feedback! Tag me on Instagram as well! d_chron !



Fitting as much into as little as possible

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