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Protein Banana Muffins

I’ve been making these as an easy pre-workout breakfast. Make a batch, freeze them, and you’re set for the week.

You need:

• 3 ripe bananas
• 2 eggs
• 1 cup egg whites
• 1½ cups oat flour
• ⅓ cup buckwheat flour
• 1 tsp baking powder
• 1 tsp baking soda
• Vanilla
• Cinnamon
• Pinch of salt

You can swap the buckwheat flour for all-purpose flour if you want a more neutral flavor and slightly lower-fat option.

Mash the bananas, mix everything together, and pour into a greased or lined muffin tin.

Bake at 350°F for 15–18 minutes. Start checking them around 15. You want the center just set so they stay soft.

That’s it.

My favorite part: cut them in half and freeze them.

In the morning, take out 2 halves, let them thaw for a few minutes, then dip them into hot coffee 🤌

Macros per muffin if you make 12:

• ~105 calories
• ~17g carbs
• ~6g protein
• ~2g fat

Easy, high-volume, naturally sweet, and ridiculously good with coffee.

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8

FULL BONK. Day 83/90 on a calorie deficit.

This one sucked 😂

10 miles on legs that had nothing in them.

I’ve been on a strict cut for almost 3 months, running 30+ miles a week, lifting, working, and Saturday the tank hit empty.

I barely made it through this run.

Shouldn’t have forced 10 miles today, but sometimes you don’t know where the line is until you hit it.

And we hit it. Win one lose some.

7 more days 🍳

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Brazilian Banana Pancakes

I’ve been eating this every morning post-workout instead of oats, protein shake and berries.

You need:

• 1 ripe banana
• 1 egg
• Cinnamon
• Pinch of salt

Optional:

• Splash of egg whites
• Vanilla
• Nutmeg

Mash everything together, then cook in a lightly greased pan over medium-low heat.

They’re almost impossible to mess up. Just be patient before flipping. Bananas hold a lot of water, so the first side takes longer to set than a normal pancake.

That’s it. Simple, naturally sweet, and so good 🥞

Macros

1 medium banana + 1 large egg:

• 177 calories
• 27g carbs
• 8g protein
• 5g fat
• 3g fiber

With ¼ cup egg whites:

• 209 calories
• 28g carbs
• 14g protein
• 5g fat

2k

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Tuesday SPEED

- 2 mi WU
- 4x20 sec speed ups
- 1 mi 6:50
- 1 mi Z2
- 6x400m
- 4x200m
- CD

Day 79/90 on the cut. Goal is to finish strong on ~1850 cals per day. Carbs around training. Lots of caffeine. Lots of rest.

Run gods blessed us with cool weather 🍁

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Day 75/90 of the strictest cut I’ve ever done.
✅ Sub 3 marathon
✅ Full Ironman
✅ Cutting to 10% body fat (THIS WAS HARDEST)

I have gained and lost 20lbs repeatedly for 10 years. Fat 2 fit 10x in 10 years…nuts

Here’s what worked:

1) calorie deficit - track everything you eat. Everything. You. Eat. Be honest. Get a baseline. Slowly pull calories from it

2) workout - run, bike, lift. Lift as heavy as you can 3 days, run as fast as you can 2 days, run far 1 day, body weight movement and stretching

3) identity shift - you have to get rid of the old version of yourself. For me, I was fat my whole life 👶 …my identity. I let the old me go. Mourned it. Then embraced the new one.

I could talk about this all day. There’s so much to be said. I learned a lot. It was really tough. Still is. 2 more weeks. New challenge.

Fun.

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Monday morning shakeout run with @eastatxrunclub and @letsralli ⛽️🚀

Setting our weekly intentions and starting off strong as a community to become better humans is what we aim for daily 🧘🏆

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9

Come run with us tomorrow @lululemon @musiclaneaustin 6 pm 🎃

🎃 4 & 2 mile options.

🎃Route will take us East on a 4 mile loop, West for a 2 mile loop, both with pacers 🏃🏃‍♀️

🎃 @drinkbawi with Agua Frescas 🥤
@homeslicepizza with the 🍕💥
@aura_rainwater to Hydrate & elevate 🔵

🎃 Giveaways will be on hand & costumes are encouraged 🎽 extra entry for costumes 🧐

Happy Halloween 👻

#eastatxrunclub
#thesweatlife
#halloween
#halloweenrun
#congressavenue
#southcongress
#soco
#socorunclub
#runsoco
#austintexas

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Happy #sxsw y'all 😁

👉 We hope everyone stays safe while enjoying this amazing city we call home 🏡

Happy Sunday!

#runningcommunity
#austintexas
#sxsw2023
#eastaustin
#sundayrunday
#womenshistorymonth

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Happy #sxsw y'all 😁

👉 We hope everyone stays safe while enjoying this amazing city we call home 🏡

Happy Sunday!

#runningcommunity
#austintexas
#sxsw2023
#eastaustin
#sundayrunday
#womenshistorymonth

42

1

Happy #sxsw y'all 😁

👉 We hope everyone stays safe while enjoying this amazing city we call home 🏡

Happy Sunday!

#runningcommunity
#austintexas
#sxsw2023
#eastaustin
#sundayrunday
#womenshistorymonth

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