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Hi friends! 👋

This post is long overdue, as I have five foundational items that truly made me successful on my 100% compliant fat loss phase, and I'm eager to share them with you! I'm not saying that this is the end all list or that I know everything there is to know about a fat loss phase. I was just very successful and completed the entire 85 days on track, and this is my personal recommendations of what helped me to get there. Excited that you're here, let's dig in! 

WHAT IS A FAT LOSS PHASE CUT?

If you're focused on body composition goals, there's three different phases to choose from: fat loss, maintenance and weight gain. You're either sticking to your current size, or you're going up or down in weight. Those are your options! 

I wish the fat just melted off me (I can dream, right?) so I tend to go between maintenance and fat loss. I'm guessing that if you're reading this, you probably have dreamt about this too. The goal is to be in maintenance for the majority of your life, and to do a fat loss phase when needed. However, I know when I got started, I had my eye on the prize and already had it mapped out my maintenance, cut, maintenance, cut (which I'm currently on today). If you're doing it right, this is a slow process, so make sure you're enjoying the process of becoming the very best version of you at the same time.

WHERE TO START IF YOU'RE NEW

This is such a great question, and one I wish more would ask. If you're wanting to count macros (or calories), most already have a goal of losing or gaining weight. I know I did! I would be lying if I wasn't ready to get in and get going. But here's the thing, most aren't eating what they should be on maintenance. Meaning, your body needs a starting point. Especially if you're like someone like my husband who drinks an energy drink in the morning and can be fine without a meal until dinner. I personally can't function without food, but I know plenty of people who can. Yes, you're in a calorie deficit, however, you're fluctuating so much that there's no true base for your body to start with. Although hard, I always lean towards starting in maintenance. Get comfortable with the process of counting carbs, mixing different foods.. and yes, losing a bit of weight. Get comfortable with eating more, and feeling how your body responds when you're eating the right way. Let your body have a starting point, and then cut. This honestly is one of the hardest things for people to do when they are motivated and ready to lose weight, but I promise you it's the best thing you can do for your fat loss journey. I lost weight starting in maintenance, I could see my performance improving in the gym and it gave me that little boost of "this is working" that I needed in order to continue.

FIVE FOUNDATIONAL ITEMS FOR SUCCESS WITH A FAT LOSS PHASE

2. Meal Prep Containers

I have a million of these! Okay, maybe like 10-15. I have a variety of sizes (we bought the combo pack) and use them for everything. They work great!

3. Crockpot

I cook chicken in my crockpot weekly! It's easy, allows me to mix up the flavor and the chicken always comes out perfectly. 

3A. Crockpot Liners (Optional: Makes clean-up incredibly easy)

Cleaning a Crockpot is daunting. So is leaving it on the counter with soap and water. I promise you, once you use a Crockpot liner there's no going back. They make the whole clean up process a breeze!

4. Bodyweight Scale

A body weight scale is needed on my program to check in a couple times a week so the algorithm can determine what my following week will look like. It's not the only way to track progress, but in my opinion one of the easiest.

5. Pocket Scale

My previous food scale died on me mid-fat loss cut. I was so thankful for my pocket scale that I was able to use in its place until my new one arrived. This is also good to have on hand for eating out or at someone else's home.

DO I NEED A SPECIFIC APP OR PLAN?

Another great question! There's a million options out there, and I believe as long as you are following their specific guidelines you'll probably be successful. I partnered with RP (Renaissance Periodization), because this is the best plan for me. Here's the gist of what the pocket diet coach can do:

Plans Your Meals

The RP Diet App tells you the macros for your upcoming week's meals and you get to choose your favorite foods that fit. You can also make meal prep easier with the auto-generated grocery list feature.

Keeps you Accountable with Alerts

There's notifications on what, how much and when to eat based on what you inputed. The app also reminds you to weigh-in so that the app and you can track and review your progress.

Adapts to Your Life and Goals

Every body is different, and what it needs throughout your specific fitness journey can change. This is why the app will review your progress every week and will give you the option to adjust your diet if you need to.

Gives You Total Control

The app guides you, but you actually have complete control- starting with your fitness goal to whether or not you want to tweak you diet based on their weekly recommendations.

CLICK HERE to try the app I use for 33% off for the first six months.

Code "JERICKA" works on their website as well for any ebooks, cookbooks, apparel and more! 

I hope this post was helpful! The best compliment is to comment, shop, share and/or pin my posts. Thanks in advance for helping my website grow.

 *I'm an RP athlete, and an ambassador for Renaissance Periodization. At no additional cost to you (just savings!), I receive a small commission if anything is purchased. All comments are 100% my own, and I personally purchase this product on a monthly basis, so I know you're going to love it! For additional information, you can always read additional terms here. 

Hi family and friends! 👋

I'm so excited to announce that I've joined Renaissance Periodization as one of their ambassadors, better known as RP! So many of you have followed my journey and recent success and have asked how I did it. I've pretty much been talking about RP non-stop since, so you can imagine this is truly a dream come true! I think there's so many individuals this system and lifestyle could work for, so I wanted to provide a high-level overview of what the pocket diet app can do incase you've been contemplating trying it too!

A LITTLE ABOUT ME

I think it's so important to hear from a busy wife and toddler mom of two, one that does CrossFit on her lunch break, has a corporate career that keeps her busy and still has success with this program. Am I ripped like a lot of the RP individuals who live and breathe athletics and performance? No. I go to the gym for my own personal sanity, to stay fit, to build strength and better my performance. But I'm also guessing if you're reading this, you're probably more like me. Trying to get a work out in when you can, not sleeping as much as you'd like (because well, toddlers), stress over the meeting to come the following week... life is crazy, and that's why having one tool that adjusts your nutrients/macros based on your fitness goals, schedule, weigh-ins and lifestyle keeps me on track with taking care of myself (so I can take care of everyone else).

There's a million dieting options out there, and I believe as long as you are following their specific guidelines you'll probably be successful. I partnered with RP (Renaissance Periodization), because this is the best plan for me. When I decided to come back to RP from their template days (which are still available and widely used if this works better for you!), I did a few things. I read their latest digital eBook front to back to educate me on their scientific methods and strategies, and sat down and contemplated whether I needed a coach. Because a dedicated coach is expensive, I decided to drill down on the new app they created, as it was targeted as a "diet coach in your pocket." The promotion starting price to use the app was much more affordable, so I decided to try it for six months to see if it was something I could be successful using. My life has changed so much since, so I'm so glad that I did!

THE RP DIET APP

What the app can do:

Plans Your Meals

The RP Diet App tells you the macros for your upcoming week's meals and you get to choose your favorite foods that fit. You can also make meal prep easier with the auto-generated grocery list feature.

(I still eat what I want, and they portion it out appropriately based off my goals.)

Keeps you Accountable with Alerts

There's notifications on what, how much and when to eat based on what you inputed. The app also reminds you to weigh-in so that the app and you can track and review your progress.

(There's reminders for my meals and weigh ins so I never miss a check-in.)

Adapts to Your Life and Goals

Every body is different, and what it needs throughout your specific fitness journey can change. This is why the app will review your progress every week and will give you the option to adjust your diet if you need to.

(You can update if you don't work out for the day, body type changes, decide to move to maintenance early, etc.)

Gives You Total Control

The app guides you, but you actually have complete control- starting with your fitness goal to whether or not you want to tweak you diet based on their weekly recommendations.

(I always have the option to stay on track, or maybe if I was off for the week and want to try that week over again- it's completely up to me!)

The RP Diet App is the simplest most effective way to plan and track your food, so if you're at all interested, I encourage you to give it a try! You can't really tell just how amazing the app is until you test it out for a couple of weeks and see just how capable you are at losing stubborn body fat. I surprised myself and I'm sure you will too! 😀

To read my top seven tips for completing your first fat loss phase (and to view pictures of my success), click here.

HOW TO PURCHASE

I'm excited to provide you the same introductory price that I received when I first joined!

To give it a try, you can use the link below to get your first six months for $9.99 (going back to the regular price of $14.99 after the promotional period).

rp.app/code/jericka

To purchase eBooks, apparel, cookbooks and more on their website, use discount code JERICKA for 10% off at checkout!

If you're already using the app, make sure to add JERICKA in as a referral code to receive upcoming special discounts not available to non-referral code users.

I hope this post was helpful! Feel free to comment below if you have any questions and I'll get back to you as quick as I can. 

Have a wonderful day!

Hi family and friends! 👋

I wanted to do a quick share on three of the simple tips I use to try and stay on track with my eating (two actual tips, one more of a splurge tip- all three good!). Although they seem small, these little habits put into a routine of practice do have a direct result on my overall goals. I'm sharing them with you today because it could either help you stay on track with your goals or inspire you to come up with your own.

1. Try to Use a Small Plate

If you follow me on Instagram, you may have seen me share this recently. RP Strength reposted my post on their page too, so you may have seen it twice!

I generally always use a small plate and/or bowl for my meals. Yes, my food is falling off the sides and doesn't always fit well, but it makes my brain *think* that I'm eating more with a full plate. It's amazing what you can train your mind into thinking! I always feel like I'm having a lot, and 9/10 my food does all fit onto the smaller version. I track my food, but if I didn't, my portion size would be more exact with a small plate vs using a normal size plate, so there's not too many situations where I would need to adjust to a different size.

2. Salad Dressing on Your Fork, Not Your Food

I personally don't use dressing on a salad often, maybe blue cheese with a steak salad once or twice a year. I just prefer a lemon squeeze or avocado if I'm making my burrito bowl with lettuce. However, this could also be incorporated with pizza and other things you use dressing with (which is where I get on board most often!). 

We can still be friends if you don't eat your pizza with a fork too, that's totally okay! 

Steps:

• Dip the fork into the dressing
• Stab the fork into your food
• Eat
• Repeat  

When you're finished, take a look at how much dressing is still in the ramekin. Then think about how all of that could be stuck to a lettuce leaf and consumed if you mixed it in. You still taste the dressing, but consume so much less! I highly encourage you to try this at least once. I bet it becomes one of your favorite tips moving forward as well.

3. Sugar Free Jello and Fat Free Whip

We all have cravings. You're human, and it's going to happen. I look at myself as a very disciplined individual, but even I give in at times. This is completely normal and should be 100% expected. If you're looking for a sweet treat that won't do damage to your bottom line, sugar free Jello and fat free whip is amazing!  

Example:

(Servings per container is 8)

Amount Per Serving:

Calories 10

Protein 1g

Fat 0g

Carbs 0g

What I'm saying here is you could ultimately pig out on the entire bowl and be at 80 calories.. and you're going to feel like you ate a ton at the same time. For those moments and/or days this is truly needed, you're welcome for this one! 

That's it for now! :) 

I hope this post was helpful. The best way to say thank you is to share, comment or pin any of the photos in this post. I appreciate you all so much. Have a wonderful weekend!

Feel free to check out meal posts by clicking here

 *This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.

I see a lot of people wanting to use casein protein powder as a late night meal option, but they aren't really sure the best way to prepare it. So, I did some research to find out why casein is so beneficial and put together some of the ways I'm seeing people rave about it!

WHAT IS CASEIN?

Casein is a type of protein, most often found in milk and is an essential ingredient in cheese.

WHY DO PEOPLE USE IT AT NIGHT?

Casein is slow digesting, so people often take it before bed to help with recovery and to reduce muscle breakdown while they sleep. A lot of times people view it as a way to gain muscle while you sleep.

I personally like casein because it's light and keeps me full throughout the night. I also use chocolate casein, so it helps with my sweet tooth and cravings. (My favorite casein recipe is listed below.)

CASEIN BENEFITS

• Contributes to Muscle Growth and Retention
• Aids in Recovery after exercise
• Slow Digesting
• Greater Fat Loss
• Reduces Cravings
• Improved Performance
• Contains Essential Amino Acids

WHAT IS THE SIMPLEST WAY TO DIGEST IT?

I've tried many casein recipes, and the simplest/most easiest way to consume casein is to make a shake! 

Depending on my macros, here's how I make mine:

Casein Milkshake

• Casein Protein
• Vanilla Almond Milk
• Peanut Butter (can do a chocolate/peanut butter casein if macros are tight)
• Banana (generally only get a little, but it makes a big difference)
• 100% Cocoa Powder (for a little more chocolate) 
• (Have additional macros available? Try sugar free whip or sugar free chocolate sauce on top!)

I just throw it all in a blender, and wa-la! So simple, and incredibly delicious! I use chocolate casein, so this helps with my sweet tooth (and wanting to eat it ALL) at night.

WHAT ARE THE BEST CASEIN RECIPES?

Below are some of the creative ways I see others preparing casein outside the usual bedtime shake! Most of the casein is a full scoop, and water is just enough for consistency. The rest can really be altered to your macros allotted! Plug it into what you have available for proteins, fat and carbs to see if you can create your perfect combination. I'd love for you to share in the comments below or tag me on @dumbbellsnotblonde if you found the perfect casein recipe match.

Casein Waffle

•     Casein
•     Egg Whites
•     Water
•     Sprinkle Baking Powder
•     Peanut Butter
•     (Have extra macros available? Add sugar free pudding or syrup to the mix!)

Casein Ice Cream

•     Two bananas (cut in chunks/freeze)
•     Blend with 2 1/2 scoops casein
•     Add a little almond milk 
•     (Extra macros available? Add sugar free pudding or syrup to the mix!)

Casein Mug Cake

•     Scoop of casein protein powder
•     Peanut Butter
•     1 whole egg
•     Water
•     Mix without water with a fork, add a little water and continue mixing until it's a sticky texture
•     Microwave for 90 seconds
•     (Have extra macros available? Add fat free whip cream on top!)

Casein Cookies

•     20g Casein
•     2 1/2 Peanut Butter or creamy honey almond butter type spread
•     1 tsp Baking Powder 
•     1.25 tbs Water
•     Mix Casein and Baking Powder first
•     Add Butter
•     Add water and mix
•     Add chocolate chips
•     Roll into balls/press down a bit to make them more cookie like
•     Bake in the oven at 350 degrees for 8-10 minutes

Casein Pancakes

•     Casein Protein Powder
•     Egg Whites
•     3 tbsp Water
•     Peanut Butter
•     Whisk eggs and water, then add powder and peanut butter. Medium heat on the pan, and flatten them down a bit. Flip when ready. 
•     (Have extra macros available? Add fruit or your favorite fat free whip on top!)

Casein Brownie

•     1 Scoop Chocolate Casein
•     1/2 tsp Baking Powder
•     Add water until brownie batter consistency
•     Microwave 3-5 times in 30 second intervals
•     (Have extra macros? Top with Peanut Butter or your favorite sugar free whip on top!)

Casein Pumpkin Pie

•     Cinammon Bun Casein
•     Canned Pumpkin Cinnamon & Pumpkin Pie Spice 
•     Add water to make like a thick pudding
•     Refrigerate for two hours   
  
•     (Have extra macros? Add a little sugar free whip on top!)

I hope this helps with a general casein understanding and provides some inspiration for your first (or next!) bedtime meal. If you find just the right concoction, please share in the comments below or tag me on Instagram @dumbbellsnotblonde. I'd love to try your creation. :)

If you haven't tried casein just yet, are you going to be adding it into your bedtime routine? I want to know, so make sure to comment!

*This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.

Hi friends!

I'm super excited to share this one with you today, as it's one of three recipes that I actually typed and printed for our kitchen. We make it every time someone comes to visit and spends the night at our house. Although not healthy, you'll definitely be thanking me for this one. It's SO GOOD!

THE BEST FRENCH TOAST RECIPE

RECIPE

4 Eggs

1 Cup Whipping Cream

2 Thick Slices of Bread, cut into 3 Strips

Powdered Sugar

Maple Syrup

NOTES

Step 1

Place a little oil in the skillet. Beat eggs, cream and pinch of salt. Dip bread into batter and allow batter to soak in. Fry bread in skillet until brown, turn and fry on the other side.

Step 2

Transfer to cookie sheet and bake at 325 degrees for about four minutes or until puffed.

Step 3

Sprinkle with powdered sugar and serve with maple syrup.

TIP: To make it healthier, you can use a low calorie bread and sugar free syrup!

PIN ME FOR LATER

I hope you love this French toast recipe as much as we do! When you try it out, I'd love for you to comment below to tell me what you thought. You can also tag me on Instagram @dumbbellsnotblonde.

The best compliment to say thank you for my post is to comment, share or pin! Thanks again for stopping by! 

View more meals here.

Have you ever wondered what goes into building a home gym?

The answer is ambiguous of course, but if you were like I was a little less than a year ago.. I knew some of the key pieces of equipment I wanted to have initially, but had no idea how the space was going to look and what my initial budget would actually cover. If you're sitting there scratching your head on where to start, I'd love to show you what I did below if you want to pull any ideas or inspiration from my recent experience!

Why I Built a Small Home Gym

I have always wanted a home gym for as long as I can remember! There's just those days that you can't make it across town, you have a sick child or other reasons where it's just nice to jump into the garage and get some movement in. 

Now my dream gym is a full room with weightlifting and cardio equipment, motivational posters, big TV. My list could probably go on and on. However, that's not what I'm working with over here, so for now those dreams will live on Pinterest. 

Let me walk you through my small yet functional home gym, as it's complete (for now). 😉

Assessing The Space

I'm going to be honest, I have a three car garage. We do have space. The left side of our garage is a DeWalt factory. Lol. We have a tool bench, other tables, tools, etc. We also have custom cabinets. That literally takes up a full car area. The middle of the garage is open, right now for the kids to run their bikes around, and where their bikes and wagons live. We also have a two person stroller that also takes up a ton of space. We put them all in the middle, and the kids make a track around them. Custom cabinets line the back of the garage. That leaves us with the right side! We used to have a standup bike rack, which was space saving but wasn't getting a lot of use. We also have ladders and storage on the right side. In such a huge space, this seemed like the best place to add my home gym. We put the bikes in the shed and started measuring.

Like I said, my dream setup against this wall would look something like a Bay Club or Equinox Gym in a smaller version, but I knew I didn't have space for that. So, I had to figure out two things: How to use the least amount of space but still have a fully functional home gym and figure out what equipment to purchase initially.

How to use the least amount of space but still have a fully functional home gym

I initially was looking at something that mounted to the wall. This would allow it to be pushed against the wall at any given time and would allow for both cars to fit in the garage if need be. Makes sense, but it didn't really allow for any progression or growth. If my goal is to do a muscle up, I'm going to eventually hit the wall with my feet if it's that close. My tip for you when accessing your space: make sure to plan for future goals and usage so you don't outgrow your space. For us, it was purchasing something like the wall unit, but could be placed farther from the wall if need be (and ours already is). My husband just got his first muscle up last week, so already we purchased the right equipment for our lifestyle and fitness goals.

Once I chose the space saving half rack, it was time to check the rest of the space to see how it would all fit. We put two horse stall mats right in the center and measured where the half rack would sit, which ended up on the right side and mat. Since it's been less than a year since purchasing it all, that's where we're still at today.

What equipment to purchase initially

Now for the fun stuff! I had a few lists going at first. I started with everything I initially wanted (it's fun to dream, right?), and then reviewed the basic pieces I would need initially. For me, my initial list I ended up purchasing was this:

- Floor Mats

- Half Rack (Rogue Fitness) 

- Stainless Steel Bella Bar (Rogue Fitness) 

- Barbell Collars (Magnetic Clips) (Rogue Fitness) 

- Initial starting Bumper Plates (Rogue Fitness) 

- Plate Storage (Rogue Fitness)

- Bar Storage (Rogue Fitness)

- Dumbbells (Rogue Fitness) 

- Kettlebell (Rogue Fitness)

- Games Box (Rogue Fitness) 

- Wall Ball (Rogue Fitness)

- Gymnastic Rings (Rogue Fitness)

- Monster Bands (Rogue Fitness) 

- Hand Grips (Rogue Fitness) 

- Dream Item: Echo GHD (Rogue Fitness) (Update: It's one of my most favorite gym purchases!)

I also knew I needed:

- Booty Bands

- Gym Chalk

- Squat Pad 

What's nice about all of these items, is that most of them are compact and can be moved around easily. Since they all fit in the space well and can be moved/put away, I don't feel like it's too crowded at all. Of course, I have the middle of the garage to work with if need be, but generally I can do burpees under the rack, and box jumps on the side. I actually feel like the space works out really well. It feels good to have a small space that's still completely functional for fitness.

Is a home gym ever really complete?

If you've ever made a home gym because you're "trying to save money", you'll know that this doesn't work out. Eventually, you have to just stop. There's always something else you "need" for your home gym. In the future I would LOVE a rower, assault bike, additional weight, timer, whiteboard, etc. Like I said, there's always something. However, I'm really enjoying having a space along with the functionality we still have in the garage. So for now, all the cardio will have to be taken outside on the pavement (although I'm currently eyeing this option that would turn my bike into a machine: Sportneer Bike Trainer Stand).

Hopefully this helps if you're looking to build a similar small gym in an area of your own home. I can say that it was totally worth it, and I love that it's open 24/7- no excuses. Feel free to reach out or comment if I can help with any questions! 

*This post contains affiliate links for your convenience. This means that I receive a small commission at no additional cost to you if you make a purchase through a link. Read my full disclaimer here.

Frozen Peanut Butter Banana Game Day Bites

Frozen Peanut Butter Banana Game Day Bites Recipe Inspiration

Who doesn't love frozen bananas with peanut butter and chocolate?! I will admit, this is a trio that I could eat every single day. (Chocolate Peanut Butter Casein with a banana thrown in is also my favorite bedtime shake, which is just a healthier liquid version.) Since game day usually requires an abundance of chips and dip, soda, pizza... and really anything else that you eat too much of, I decided to find a healthier alternative that still allowed me to participate in the food festivities. This one didn't disappoint, so I hope you enjoy them as much as I did!

Game Day Bites Ingredients

• Banana
• nuts'n more toffee crunch
• Chocolate
• Frosting

Ingredients Notes

Recipe Equipment

Pin Me for Later!

Frozen Peanut Butter Banana Game Day Bites

EQUIPMENT

NOTES

Hi friends! 👋

Happy New Year! I wanted to jump in and switch gears to give a quick recap on my first month going LIVE, what's been going on over here, my favorite January purchase (that I've bought multiple times!) and then wrap up with what to expect for next month.

HAPPY ONE MONTH TO DUMBBELLSNOTBLONDE!

PERSONAL UPDATE

First things first, I received some great news on January 6th that my kidney disease (that I acquired via pregnancy) is now totally back to normal! I realize that this doesn't happen for everyone, and I feel extremely grateful that it reversed for me. Let me know in the comments if this is something you want a deep dive on, as it's a horrible outcome with a very positive ending. I want to encourage people who may be in the same boat to not give up hope, and some tips of what I did immediately and from that point on to do my best to help with recovery.

If you've been following me for sometime, you'll know that I have my husband's birthday on the second week of every new year, meaning that I never set a "diet/lifestyle" type goal on January 1st. Honestly, it's somewhat a blessing in disguise, as my goal is to consistently do what I always do (so there really shouldn't be anything "new"). Although, I'd love to participate in one of Renaissance Periodization's Transformation Challenges one year which always start on the 1st! We did a very simple date night at a new restaurant, followed by cake and presents with Grandma and the kids at home. 

Happy Birthday to my handsome husband

I started Power Abs 2.0 last week, so I will be continuing that for another few weeks, so the first two weeks next month. Keep a look out for the results in February! I'm also having fun having my kids tag along on these (we do them in the evening together), so that's been really fun for us as well. I love that I'm leading by example when it comes to healthy fun habits. Thankfully it's only 10 minutes, because they make it through about the first two. 

If you're curious about the program and the different offerings available, you can click here to view them all under my links & product recommendations. My full review of the programs can be found here. It's yours once you buy it, so don't worry about any subscription charges or hidden fees. You can do the program as many times as you'd like (and we all do)!

MY NEW FAVORITE PURCHASE

LOOKING INTO FEBRUARY