S’mores Pancakes

You know when it’s Jen Bower and Trutein, it’s going be be great! Check out this recipe! S’mores Pancakes I used: ✔ 20g ‎Trutein‬ ‪s’mores‬ protein powder ✔32g ‪‎Birch Benders‬ pancake mix (Kodiak pancake mix will work as will oat flour too) ✔ 1/3 cup MuscleEgg ‪ Cake batter‬ ‪egg whites‬ (any liquid egg whites.. Read more →


How serious is your dietary compliance commitment?

How serious is your dietary compliance commitment? If it isn’t going well, I challenge you to step it up. No more of just going through the motions and winging it at dinner. No more having some bites of this or that. If you have a plan, stick to it. If you started something then work.. Read more →



Ileen’s real talk – learning to like yourself

Mirrors are not for picking ourselves apart and yet so often that is what we do. Sunday morning I was trying on my swim suits for Spring Break in a few weeks I took the photo below. At first I found my mind wandering all the things ‘I think’ need improving and then reality kicked.. Read more →


Try Barbell Hip Thrusts for bigger, stronger glutes

Want bigger, stronger glutes? Then you might want to try barbell hip thrusts (assuming you’re not already). Here’s why: In a study, published in the Journal of Applied Biomechanics, researchers had 13 women with weight-lifting experience perform full squats (to parallel) and barbell hip thrusts on a bench (16 inches high). Before the women performed.. Read more →


There are NO quick fixes that will work long term

There are NO quick fixes that will work long term. None. No quick fix can change what is really wrong, your habits and behaviors. If you don’t change, nothing else you do will change you. Your results, successes, failures, and everything else belongs to you. You may not be able to control everything that happens.. Read more →