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The two most important meals of the day are…..

  1. Breakfast

What you eat for breakfast literally determines whether you will burn calories all day long, or store calories as fat. Yep, it’s really that simple. The right breakfast sets your blood sugar and hormones for the entire day. A breakfast of pure carbs will put your body into a state of fat storage (no bueno!), while a breakfast of protein mixed with carbs and a touch of fat will create a fat burning machine out of you.

  1. Pre and Post Workout

Never, ever, go into a strength workout empty. It just does NOT make sense! The goal of a strength workout is to work it out, challenge your body, and work hard. The goal is NOT to burn calories. Therefore, in order to get the most from your body, it needs fuel…just like your car. Would you ever drive your car on the freeway and expect high performance from it without fuel? Duh! You need fuel to fuel your workout. Then, you need to give your body protein after a tough workout so that it can begin the recovery process.

If you ignore your recovery efforts after today’s workout, you can almost be assured that your next workout won’t be as effective. BUT, if you put some love into your body’s ability to recover, your next workout will be AMAZE!

To inspire your next AMAZE workout, here is a brand new recipe from my upcoming cookbook! (Yeppers, I finally found the time to create an entire cookbook of my favorite fitness-focused recipes! Just wait…it’s beyond)

For now, I have been obsessed with this one…

The Ultimate Protein Pancakes


1 Banana
4 Eggs
1 Scoop of Protein Powder
1 tsp Coconut oil or Ghee

Add everything to a bowl, stir, and cook on low

This week’s special Blog content:

Mint Chocolate Chip Milkshake (with Protein, of course!)

Combine in your blender:

8 oz unsweetened almond milk (I LOVE Califia Farms Vanilla)

1 scoop Jay Robb Egg White protein powder

3 handfuls of frozen spinach

1-2 drops of mint extract or fresh mint leaves

½ frozen banana

Blend on high for 30-60 seconds

Add a small handful of stevia-sweetened chocolate chips and blend on low for 10 seconds. Pour and enjoy!

PS! I reserve exclusive content just for the members of my Inner Circle email update list. If you’d like to get more inside tips from me on health, fitness and weight loss that aren’t shared here on the Blog, you can sign up at the top right side of this page! It’s free.

As always, I’d love to hear from you. Do you have a good protein smoothie recipe you want to share with us? Please share your thoughts in the Comments section below!

6 replies
  1. Mindy Grove
    Mindy Grove says:

    Hi Holly! I made the protein pancakes this morning, and although delicious I feel like I did something wrong. They were VERY runny, so runny that when I put some on the pan it spread out and looked like a paint splat instead of a pancake 😀 Does this sound about right? Thank you!!

    • Holly Perkins
      Holly Perkins says:

      Hi Mindy,
      Maybe try adding a bit more protein powder so that it’s not too “liquidy.” Using two eggs instead of three can also be an option, but let try adding more protein powder first, and go from there. Let me know if this helps!

      In Strength,

    • Holly Perkins
      Holly Perkins says:

      Hello Sophia

      Sorry for the confusion on the blog. The recipe for the pancakes was given on my free newsletter. But I have updated the blog so you can use the recipe for yourself now. Hope you enjoy.

      In strength,

  2. Chelsey
    Chelsey says:

    My fav is the classic chocolate peanut butter banana!
    1 frozen banana
    1 cup almond milk
    1tsp flax seed
    2 tbsp quick oats
    1 tbsp peanut butter
    Scoop of chocolate protein powder
    Handful of spinach

    Mmmm!!!! The quick oats blend nice and give it a nutty texture/flavor. Make sure they are the quick oats, which come chopped finely making them more “hidden” in the smoothie.


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