Chocolate Protein Waffles & Ice Cream

A couple weeks ago, I posted this recipe on how to make delicious protein waffles. Again, I want to apologize for being MIA these last couple of weeks; I was on the road for work, incredibly busy, and unable to workout, cook, or dress like normal. I just didn't feel like I had great content to share.

However, I'm back home now, cooking and lifting to my heart's content, and I have a new recipe to share. I updated the protein waffles with a chocolate twist and topped them with Halotop chocolate ice cream which has 7g of protein per serving. I also added a little Hershey's sugar free chocolate syrup which is only 15 calories per serving.

3 scoops Muscle Tech Phase 8 protein powder in cookies and cream, available here
3/4 cup quinoa flour
1 1/4 cup liquid egg whites
1 cup unsweetened almond milk
3 tablespoons cocoa powder
1 tsp cinnamon
3 tsp baking powder

Mix all batter ingredients together. 

Next, heat up your waffle maker and spray thoroughly with non-stick cooking spray. Pour in a little less batter than will fill the waffle iron, as it will expand as it cooks. Hold the waffle iron down for 1-2 minutes before checking to see if it's done, the batter expands quite a bit, and if you check too early the waffle will rip apart. Once you've checked it, you can let it cook a little longer, or take it off, depending on how golden brown you want your waffles.

Respray the iron with non-stick spray before putting more batter on the waffle maker, and enjoy.

Notes: Feel free to swap the protein for what you have lying around, though I would recommend using a blend or a casein protein to get a similar batter consistency. The flour can also be swapped for whatever kind you have, I just prefer quinoa flour for the higher protein and neutral taste.

I used a square waffle maker approx 8"x 8", so each waffle can be broken off into 4 smaller squares below. This recipe makes approximately four of the larger waffles (or sixteen small ones), nutrition is for one large waffle. I normally would eat two waffles in a sitting, they are the bomb.

Nutrition: (Per one large waffle, no toppings)
Calories: 250
Carbs: 20 grams
Fat: 3.5 grams
Fiber: 2.5
Protein: 31 grams


New favorite

Hey lovelies, so sorry for the lack of content this week. I've been on the road for several weeks now, and I've been busier than normal. I promise to do my best to pick up my normal posting schedule ASAP! This shirt is one I picked up during the recent Zara summer sale, and I am absolutely in love. 

The yellow is so bright and sunny (even if my expression is not) that it can't help but put a smile on your face. I can see myself styling this with jeans, a pencil skirt, or even over top a swimsuit after a day at the beach. The print is feminine, but the cut is boxy, such a harmonious dichotomy,


Chic in sneakers on the road

Photo Details (from top to bottom): Blood Orange Sorbet at Little Man in Denver; Palm trees in Santa Barbara, CA; wedding lights in Denver, CO; packing Benefit's hotrageous hits from Sephora; Highway 1 in Ventura County, CA; Evil Czech Brewery in Mishawaka, IN; Beastsport supplements, Garden of the Gods in Colorado Springs, CO; Poolside in Indiana

This summer has been a whirlwind of trips, mini-vacations, and traveling for work. Since this spring, I've been to California three times, including several long drives between San Fran and Orange County; Denver twice, and a few mini trips to Chicago and Bloomington. Last summer, I had a marathon travel session between taking classes in London, to taking trips to Greece, Italy, and Turkey; and while those locations are exotic and unbelievably amazing, this summer has been such a refreshing change of pace. Not traveling internationally is so much more manageable (no voltage difference means no worries about frying a hair straightener...) and I feel like I've become much more familiar with California, having spent about six weeks of my summer here.

I feel truly blessed to get the opportunity to move to such a beautiful place, and I'm crazy excited to look for places in Orange County. If you guys have any suggestions let me know!


Hotel Workout


Warm up: 5 min walking on incline treadmill

Dumbbell Chest Press 10 reps
Dumbbell Chest Fly 10 reps
45s-1min rest
Repeat superset a total of 4x

Incline Chest Press 4 x 10

Bent arm pullovers: 4 x 10

Push Ups 4 x failure

Tricep dumbbell extensions (standing) 3 x 10

Dumbbell skullcrusher 4 x 10

Tricep dips to failure 3 x failure

Cool Down: walking for 5 min & stretch

I'm on the road this week in northern California, and I'm still trying to stick to my workouts and meal plan. It's definitely hard to eat the amount of protein I'm used to while on the road, I even brought some individual packets of whey protein with me. 

Fitting in a workout is easier while traveling, most hotels these days have upgraded workout rooms, or at the very least offer passes to locals gyms and clubs. This is a workout I put together based on what I would do at home, and modifying some of the exercises to accommodate the equipment in the hotel workout room. If you're not sure of what one of the above exercises should look at, check out the exercise library on bodybuilding.com, it's a great resource. 


Black on Black

Outfit Details: Express skirt and top, vintage snakeskin bag, Aldo flats, Dolce & Gabbana sunglasses, vintage necklace

This is a look I wore out to dinner when I was struggling to find something to wear. I ended up going for an all black look (since it goes with everything, right?) and threw in a mix of textures for interest. The pencil skirt was a score on sale at Express and has the greatest coated black color and seems effortless wearable year round. The bag is a vintage treasure I found a few years ago and is in remarkable condition. I think the special details and gold accents on the bag, shoes, and skirt elevate the all-black ensemble to something more interesting and appropriate for an evening out. My hair was going a little crazy in the photos, but I'm happy with the it overall. hope you are all having a great week...


Protein Waffles

You lovelies have probably noticed if you're following my Instagram (@chicinsneakers) or regularly reading my recipe posts, that I have had a mini obsession with protein pancakes lately. Some of the recipes have been so close the real thing they are just too delicious to pass up for breakfast every day. I've upped the amount of protein I'm eating as well, so they have been a great start to my mornings, as well as an awesome dessert in the evenings. 

Yet, I have been skeptical of venturing into the realm of protein waffles, it always seemed to risky; the chance of burning too high. I re-purposed my favorite pancake recipe for a waffle iron and used Pam non-stick spray in between each waffle to get that perfect golden brown waffle.

I topped mine with Halotop ice cream for the most amazingly delicious protein packed dessert (see photos below). I recently discovered Halotop, and have been amazed by the 14 g protein per cup at only 140 calories!


3 scoops Phase 8 Protein Powder by MuscleTech
1 1/4 cups liquid eggs whites
3/4 cup quinoa flour
1 1/4 unsweetened almond milk
2 tsp baking powder

Nutrition Info: (For one serving, recipe makes 2 servings)

Calories: 484
Carbs: 38 grams
Fat: 7 grams
Fiber: 5 grams
Protein: 61 grams

*Nutrition does not include ice cream topping


On my soapbox

Outfit Details: H&m dress, Betsey Johnson sunglasses, Kate Spade Bag, DKNY watch, Chuck Taylor sneakers

If you guys have been following me on Instagram (@chicinsneakers) I have mentioned a few times that I have been reverse dieting for a few weeks. The concept of it, is slowly increasing your calories to maintenance levels or above after periods of strict caloric restriction to build metabolic capacity. This was something new for me, since I have never been a bikini or figure competitor, and had never restricted calories dramatically for a show the way a competitor would.

However, I read way to many women's fitness magazines (even one's geared towards competitors) that suggest 1500 cals a day is a good amount for women to eat, and I was unknowingly eating too little. I am just under 6'0" and work out 5-6 day/week, have a physical job, and I began realizing that even 1800 calories a day way likely a calorie deficit.

I've been bumping up my calories about 50 per day each week, and have not noticed any weight gain. I mention it simply because my legs and body look the same as they always have in these photos, and I'm eating almost 600-700 more calories a day. Sometimes I get frustrated with a lot of the information that is put out there for women on fitness and diet, calories are fuel, you need them to fuel your body, and I feel the need to stand on a soapbox. There is no need to shrink yourself, your body is your own, just love it.

The outfit itself was easy, I love any time I can wear sneakers with a dress or something more feminine. It gives it a laid back, casual vibe that could be worn almost anywhere. 

Hope you guys have had a good week, I'll be back in California for about two and half weeks, and I'll be apartment hunting while I'm out there! Have a great weekend.



Outfit Details: Zara clutch and heels, vintage dress, Ray Ban sunnies

I found this dress at thrift store when I was in grad school at Bloomington, when my budget for clothes was tight. Bloomington, IN is a modern day hippie paradise, where the farmer's market is the place to be on Saturdays, the craft beer flows like water, and thrift stores are filled with eclectic treasures like this. This dress was originally somewhere between a midi and knee-length dress, and I must have been feeling a little 60s Mad Men vibes when I took it to my local seamstress. I had them chop almost a foot off, the tailor and I had to negotiate how "mini" would be too much mini, but I think it came out perfectly.

The bright orange color and light wool knit make it an awesome transitional piece for spring into summer and summer to fall. I can definitely see myself sporting this with tights, boots, and layering a long camel coat over it in a few months. Paired with these awesome Zara heels I bought on sale over the winter (assuming I would be craving a chunky white sandal all summer long) the vibe is a 60s mod, brought to modern day.

What do you guys think? You can follow me on bloglovin, chictopia, instagram, and pinterest now so you don't miss any posts!


Blueberry protein pancakes

Last weekend, I made some of the most awesome blueberry protein pancakes. These are maybe the closest I've come to making a protein pancake that has the texture, taste, and perfect golden brown of the real thing. The recipe is based off the chocolate protein pancakes I made last week, with some little tweaks. I used a protein blend, which usually makes a thicker batter than whey or whey isolate protein. To make the pancakes, if you swap out the protein powder below, use a blend or a casein protein, otherwise reduce the amount of milk so you can still get the right thickness in the pancake batter.

3 scoops Phase8 by Muscletech protein powder, available here
3/4 cup quinoa flour
1 cup liquid egg whites
1 cup milk (you can use regular milk, or almond/coconut/soymilks would also work)
2 tsp baking powder
1/2 tsp stevia for taste
1/4-1/2 cup of fresh blueberries (optional)

Mix the dry ingredients together, add the liquid egg whites. Add milk 1/4 cup at a time until you get the desired thickness of a pancakes batter, fold in blueberries to batter. Cook over low-medium heat until golden brown.

Makes 2 servings

Nutrition (per serving, without blueberries)
Calories: 510
Carbs: 45 grams
Fat: 6 grams
Protein: 64 grams
Fiber: 4.5 grams

Blueberries are about 80 calories a cup, and mostly carbohydrates, so depending on your training plan and goals feel free to add as many or as little as you would like! Enjoy!

 photo copyright.jpg
envye template.