Mallory Renee Fitness

One of my favorite things to experiment with in the kitchen is turning unhealthy foods into healthier, macro-friendly options.
This recipe is one from Kodiak Cakes, but I’ve experimented tons with healthier versions of muffins using various ingredients. Here’s the recipe I used, modified slightly from the original (I used 1/2 the amount of honey- they are still plenty sweet for my taste!).
Preheat oven to 350 degrees. Combine all ingredients in bowl & bake for 18-20 min. (Bake times may vary). Makes 12 muffins
212g (2 cups) Kodiak Cakes Buttermilk Power Cakes Mix
8 oz (1 cup) unsweetened vanilla almond milk
1 egg
34g (1/8 cup) honey
2 ripe bananas, mashed
120g (~1/2 cup) dark chocolate chips
1 tsp cinnamon
1 tsp vanilla
Per muffin Macros:
Protein: 6
Carbs: 23
Fat: 5
Some ways to experiment:
-Add vanilla protein powder for extra protein
-Sub the Kodiak mix for oats (you can make these into a flour-like powder in a food processor or blender) + vanilla protein powder
-Use your personal preference of milk (cow, nut, etc.)
-Sub the chocolate chips for (or add in) nuts, berries, etc.
-Add in pumpkin!
I love eating one or two of these muffins as a quick post workout snack, a between meal snack, or when I’m craving something sweet!

What got you into fitness?
For me, it was gymnastics (reference blurry, childhood pic below). I started in gymnastics as a child and competed through around age 13. After I quit, I would workout in my room at home, doing many of the same bodyweight exercises we did in the gym. I joined a conventional gym a few years later & started training clients 1-on-1 in college. I can’t think of a time when fitness hasn’t been important to me. It’s something I’m extremely passionate about, which is why I chose a career that allows me to help others to achieve their personal fitness goals.
I’d love to hear about your fitness journey! Share your story in the comments below or message me to connect.

Some basic tips for training at home!
Struggling with creating & implementing your own at home training plan? Try out my 6-week at home training template, now at 60% off. You’ll get a 6-week training program with scheduled progressions accessible through an app, an individualized training schedule, instructional exercise videos, workout check-ins, progress tracking, online coach support, and much more.
Link to purchase:
https://www.trainerize.me/profile/malloryreneefitness/?planID=54857&code=HOME60OFF
Message me directly with questions!

AM Iced Coffee w/ Protein
Inspired by my love for iced coffee & by those days when you want to lay in bed until the last possible second. It turned out pretty tasty!
Here’s the recipe:
- 42g or 1.5 scoops protein powder (I used vanilla, but I think chocolate would’ve also been delicious)
- 6oz cold coffee (you can use cold brew, or brew coffee and refrigerate overnight)
- 2oz unsweetened vanilla almond milk (or any other kind of milk!)
- 1 banana
Combine all ingredients into a blender. Pour over ice & enjoy with a (reusable) straw.
P: 30 F: 0 C: 28
This is a great recipe to experiment with! You can really add in whatever you like- sugar free coffee syrups, other sweeteners, milks, or creamers, fat sources, etc. You can also adjust the amount of protein powder used based on your own macros.
I love how quick & simple this was to make. Barely any prep & cleanup time, plus you can drink it while you get ready for the day or on the way to work. I used mine in place of Meal 1 (typically eggs/egg whites & oatmeal) and ate 2 tbsp of peanut butter on the side to get my fat in.
Try making your own version of protein iced coffee & let me know what some of your favorite add-ins are!

Thanks for the awesome feedback, !
Dan was one of my 6-week pilot program clients. He lost about 8 lbs over the course of the training program as well, which is awesome!
If you’re interested in an online training plan, see my website link or message me for more info! All of my programs are delivered and accessible through an app. You’ll get an individualized training schedule, instructional exercise videos, workout check ins, progress tracking, online coach support, and much more!

Weekly grocery haul!
These are some foods that are pretty much always stocked in my kitchen. Having healthy foods stocked & prepped is key to diet success. (Along with not purchasing foods you tend to overeat.)
I typically buy sirloin steak, but I decided to give skirt steak a try and make some steak tacos for dinner this week. I prep ahead for any meals I eat at work (typically 3 days at a time) but cook breakfast & dinner fresh each day.
I use the lemonade to mix with whey protein & water for an intra/post-workout shake.
Some other things that were already stocked in my fridge/pantry and aren’t pictured: unsweetened almond milk, berries, mushrooms, jasmine rice, quick oats, RX bars, tuna packs, almonds, peanut butter, olive & coconut oil, whey & casein protein powder.
What are some staple food items on your grocery list each week? Comment below 👇🏻

Myth: I want to lose fat around X area (ex. midsection, arms, legs) so I’m going to do more of Y exercise (ex. planks, tricep dips, lunges).
Fact: You can’t spot reduce fat. This is true for ANY area of the body. Doing exercises to target specific muscle groups will certainly strengthen those muscles and burn some calories, but fat loss will only occur with a calorie deficit. Reduce portion sizes, eat protein with every meal and consume mostly nutrient-dense foods.
Weight training should still be done to minimize muscle loss while losing weight. Just don’t expect those planks and crunches to magically get rid of any excess tummy fat.

Compound exercises are multi-joint movements that target more than one muscle group (ex. squats, deadlifts, lunges, bench press)
Isolation exercises are single-joint movements that target one muscle group (ex. bicep curls, lateral raises, leg curls, leg extensions)
Here’s how to implement:
For the most efficient workout, stick to compound exercises- you’ll burn more calories and work more muscle groups throughout your session
Isolation exercises certainly have their place- try adding these in at the end of your workout for any lagging muscle groups when you have the extra time
What is your favorite exercise to do in the gym?

Whatever new habit you are trying to create, simply do it for 2 minutes i.e. just take the first actionable step.
Here are some examples:
Want to start strength training 3x per week? Just put on your gym clothes on MWF.
Want to start meal prepping? Just make a grocery list.
The idea is that just taking the first step makes your new habit seem less daunting and motivates you to get started. Chances are you’ll find yourself doing some squats or sautéing some veggies once you get going.
Completed your 2 minutes and don’t want to keep going? That’s perfectly fine. Try layering on 2 more minutes- a second actionable step- the following week. Do this week after week until you build some momentum to stick with your habit and complete it in full.
What new habit are you trying to create in 2020?

FIRST POST AHEAD
🍓What this account is:
- A place to share my educated and experienced passion for training & nutrition & all things related
🍓My qualifications:
- 5+ years coaching/training experience working with D1 athletes, high school athletes & the general population
- NSCA CSCS
- MS Sport Science from ETSU
- BS Nutrition from Mizzou
🍓Currently accepting online training clients
🍓Positive, constructive, evidence-based feedback welcomed