Tag Archives: weightlifting

Walden Farms Top 5!

Today’s post is LONG overdue! If you are trying to cut calories, track macros, or just want to add more volume into your meals then Walden Farms is DEFINITELY worth having in your arsenal of macro friendly hacks. 

I have been using Walden Farm’s products for years now. It all started with buying a bottle of their original Pancake Syrup. After cracking that bottle open and pouring it all over my protein pancakes, that day my life was changed. I can’t even begin to think about the hundreds and hundreds, and most likely even thousands of carbs and calories I have saved by using just the pancake syrup. Not to even mention the numerous amount of other products I use of theirs. Since then I have become such a fan of Walden Farms as a whole. They have a HUGE variety of products of syrups, sauces, mayo, salad dressing, jelly, and more! Guess what, ALL CALORIE FREE! 


I decided to put together a quick list of my TOP 5 favorite Walden products. Scroll down for tips on how to use them! 

In no order.

    1. Pancake Syrup
    2. Maple Syrup
    3. Caramel Syrup
    4. Sesame Ginger Dressing
    5. Bleu Cheese Dressing

Walden Farms, Bleu Cheese Dressing, 12 oz (Pack of 2)
Walden Farms – Calorie Free Pancake Syrup – 12 oz X 2
Walden Farms Caramel Syrup, 12 Ounce
NEW – Walden Farms Salad Dressing, Sesame Ginger – 12 fl. oz.
Walden farms Calorie Free Maple Walnut Syrup 12 oz

Tips for using Walden Farms

Pancake Syrup – Works great adding sweetness to a recipe, goes great with fruit, cereal, oatmeal, and even with eggs! 

Maple Syrup – Same Applications as the regular pancake syrup, just with a maple twist! 

Caramel Syrup – I love using this as a drizzle over some of my favorite desserts like ice cream, brownies, cake, pancakes, and so much more!  

Sesame Ginger Dressing – One of my favorite uses with this is stir fry. It works great! Saute your favorite veggies and protein and then add this in! You can also just pour over your side of veggie or add it to a salad! 

Bleu Cheese – Best way to use this, pour it over burgers! Also goes great on chicken, pork, or other protein, salads, and on pizza! 

Here are a few other pages you might like!

FitJoy Raspberry Chocolate Truffle Review

Cheesecake 3 Ways, Bday/CnC/Smores

Quest Hero Bars

It’s Okay to Gain Weight

Exciting news for everyone today! I have the pleasure of welcoming a new guest writer to the site that I hope to have here more than once! Today’s article was written by the talented Ashleigh Hubbard, who’s had tremendous insight with weight gain and weight cuts. I will save a long intro for another post so be on the lookout for that! Please go and check out her own website to find more content by her! 


Follow her at:


Ig: @__ashleighmarie

Twitter: @_ashleighHub

Find original posting here

In today’s society, you rarely hear about people wanting or trying to gain weight. Most people are looking to be smaller or weigh less, especially if you’re a female (gender stereotype but mostly true). There are pros and cons that come with weight gain just like anything else, and the cons are mostly just psychological. 


Despite social norms, there ARE benefits to weight gain especially in sports of strength such as Olympic Weightlifting or Powerlifting because mass moves mass. Even in the sport of Bodybuilding, gaining weight is essentially for putting on more muscle mass to improve your previous show’s physique. 


– getting stronger with newly added muscle mass

– more energy (because you’re eating more)

– probably less irritable if you’re used to constant dieting

– higher hormone regulation

– faster recovery


– feeling heaver during bodyweight movements

– psychological stress of being “bigger”

There could probably be some more cons that some people would think of, but those are all issues in themselves rather than actual cons of healthy weight gain.

What is healthy weight gain?

Healthy weight gain to me is done slowly to prevent excess fat mass being added along with muscle mass and other tissue mass. When you gain weight, some of that tissue mass is going to be fat mass. It’s inevitable. If someone tells you they gained 5lbs of pure muscle, that’s scientifically incorrect. I’ve personally gained weight intentionally with the help of a coach, and it was my coach’s goal for me to be gaining .5-1b per week on average. This was slow enough for me to put on the amount that I needed to in a healthy way without gaining too quickly. A heavier male may want to do 1-1.5lb per week if he has more to gain. When I gained, it roughly 10lbs over a period of 4 months. 

Struggles with weight gain:

I can’t finish this post without talking about the psychological struggles of intentional weight gain. If you’re familiar with any sort of dieting, the goal is to get smaller, weigh less, and lose body fat. Weight gain is literally the exact opposite of this. It is really hard, and it was for me personally as well, to see yourself getting bigger on a weekly basis. It’s hard to weigh in daily or 3x per week and see the scale go up. It’s hard feeling like you’re more “blubbery” or “fluffy”. 

 Having a purpose of why you’re gaining the weight will almost always bring you back down to more logistical thinking. When I was gaining weight, I was only doing olympic weightlifting, not CrossFit. I knew I needed to get stronger in certain areas and I knew this weight gain was enhancing my performance, therefore I learned to accept it and be okay with it. Plus, I was getting to eat a LOT of food.. lucky charms every night, woohoo! JK.. but seriously.

 & lastly, no one really gives a rat’s tail about what your bodyweight is. Quite frankly, no one cares about your abs either… except you. I’m speaking to myself here, too, because I struggled with this! At the end of the day, if what you are doing is only enhancing your performance and life, why is it so bad?! Don’t be so hard on yourself. Most people don’t even notice a 5-10lb weight gain on someone else. What they WILL notice is how you treat people, your enhanced performance, your (probably) enhanced mood, and your character. 🙂 

Here are a few other posts you might like!

Nice Cream! Banana Ice Cream

Flexible Dieting Intro

Low Fat Pumpkin Cheesecake

Chike Nutrition Review

The Barbell Press Interview

Recently I had the opportunity to get interviewed by Katie of The Barbell Press a online strength and conditioning website about my relationships with food, and how I make them work with my lifestyle.


Give it a read, then head over to The Barbell Press


Original article found here

Yes. It’s true. You can be an athlete AND eat dessert, too.

I caught up with Dustin Chronister, aka The Flexible Baker, to find out how he manages to somehow fit dessert into his daily life without derailing his goals in the gym.  Dustin is the author of an e-book featuring all sorts of delicious, macro-friendly treats. Looking at the pictures of food that he posts on his Facebook page, it almost seems impossible that he is able to enjoy such outrageous desserts while maintaining a fit physique, but he does and he swears you can too:

Me: First of all, Dustin, how often do you eat dessert?

Dustin: I usually will only have a dessert once a day to round out my macros left after dinner. I usually eat very ‘bro’ throughout the day because its just easier with work and saving time – two meals consisting of meats, veggies, and simple carbs every day. I may throw in a protein bar, or fiber bar or something along those lines if I am in need of extra calories. Unfortunately, dessert doesn’t happen at every meal, but I do enjoy it once a day.

Me: So you are a macro counter. That explains the name “The Flexible Baker.” How long have you been tracking macros?

Dustin: I have strictly tracked macros for just over a year, and loosely another few months more.

Me: What do you consider to be the pros and what are the cons of flexible dieting?

Dustin: Some most common “cons” to macros are not being able to enjoy everything you use to at the same time, or nearly as much of something. For example, I use to go out for Wing Wednesday and I would eat 20+ wings! No way would my fat macros allow that now though! That then leads into another problem: Eating out. Maybe new trackers absolutely dread this side of macro counting- not knowing what to order or where to go, so they say, “screw it” and never go out and enjoy themselves. I believe those are some of the biggest cons to macros.

Now, let’s get to the pro’s. For me the pro’s highly out weigh the cons. Macro counting has allowed me to figure out how to fine to tune my nutrition to: A. Fuel my training with proper amounts of food, B. Break me away from that clean eating mindset, and allow me to still eat the foods I love in moderation even when dieting knowing I can and still will hit my goals, C. It really helps you build healthy relationships with food without the idea that foods are “bad” or “unclean,” and D. It allowed me to get very creative with the foods I eat regarding how I prepare them and what I choose to eat. I’m always experimenting in the kitchen, especially with dessert.

Me: I’m sure some people may worry that they can’t fit dessert into their macros (especially women who have low fat for the day). Can you give an idea of what typical macros might be on one of your dessert recipes?

Dustin- That’s the biggest misconception that I hear from people. Women will say, “Oh, I can’t eat what you have. I don’t have the macros that a man has.” Well, one of my protein cakes is 564 calories / 4G fat / 64.4g carbs/ 64g protein for the ENTIRE cake. A  female could definitely make a slice fit into macros for the day, or even eat half the cake! I think people see a picture of dessert and instantly think they can’t enjoy it when in fact they can! My desserts are made with non-traditional substitutes that are macro-friendly. For example, I use applesauce instead of oil in some recipes.

Me: Is that what inspired you to create a macro-friendly cook book? Hearing that people wanted to enjoy your desserts, but didn’t believe they could?

Dustin- Honestly, it was some of my close followers on Instagram who are very active on my posts, as well as a local friend, who suggested that I make one. After I really started to pump out creations, people kept asking me if I would make an ebook. I never had any intentions of making one, but you gotta give the people what they want!

Me: What kinds of desserts are in the book?

Dustin- All sorts! Cookies, a few cakes, brownies, snickerdoodle bars, cheesecakes, and banana bread! I really like the carrot cake myself.

Me: I tried the Snickerdoodle Bars. They were delicious and I couldn’t believe that they were made with mostly protein powders and a few other ingredients. I also loved that the recipe was so easy to follow. I’m a terrible cook, but your instructions were so succinct.

Dustin- I’m glad it was easy for you to follow! They look yummy! (I sent him some pictures).

Me: So, why do you think its important for people to enjoy dessert even when that goes against traditional thinking in terms of health?

Dustin- When you were young and someone told you something was off limits, did it make you want it more? Well at least for me it definitely did. I feel that happens quite often with diets. Someone is too restrictive and then either breaks down and binges to the point of self regret, or they have a planned ‘cheat meal’ where they consume so many unneeded calories, mainly from fat, and that can mess their progress up even more. Adherence is the biggest key to dieting, and I feel enjoying the things you love while dieting will help one adhere to the program.

Me: So finally, I see that you have some recipes up on your website (theflexiblebaker.com). What does the ebook offer that the site doesn’t?

Dustin- Yes I do! Loads of recipes on the site! So the biggest difference is I made recipes in the ebook over and over and over again to perfect them as much as possible and kept the macros as low as possible. Most recipes on the site I will make 1-2 times and share them. I also worked on having a nice variety of flours, methods, and ingredients in the book that not all my recipes share on the site. The cookbook also really breaks down each recipe and gets into detail for every step, as well as a very helpful notes section.

Me: Well, the Snickerdoodle Bars were great and I can’t wait to try the others. Thanks for speaking with me and for sharing the awesome recipes in the ebook. I want to make those Oreo Cheesecake Cupcakes next! Can’t believe they are only 129 calories each!

Dustin- Of course. I’m always happy to help others and to show that people can take control of their eating without restricting and wasting time with yo-yo diets. I would love to be a source of knowledge for people to help them along their journey and I’m  starting to do that through the website and ebook!

Check out Dustin’s e-book for all of his low macro desserts! You can get a copy for only $5.50.