My Beef with the Word “TONE”

"How do I tone my abs?" 

"Can you give me a good toning exercise for my arms?"

"I’d really like to tone *body part* for *event*, how can I do this?"

These are some questions I get asked regularly by gym members looking for advice. Most commonly these questions are asked with a certain body-type and physique or aesthetic goal in mind.

There is nothing wrong with wanting to lose a couple of pounds of fat in the name of health and self esteem. The caveat is that the fitness role models these (mainly ladies) are pinning and posting relentlessly more often than not adhere to meticulously calculated caloric intakes and follow well-programmed heavy- lifting programs. BUT I digress… 

You can’t say you want tone in a muscle. ALL OF YOUR MUSCLES HAVE TONE IN THEM - if they didn’t you wouldn’t be able to move, sit, stand or do anything! you would essentially be a sack of skin with organs and bone inside (BLECK). You can increase tone in your muscles by lifting heavy and eventually you think “wow my hamstrings are tight” and hey! that’s probably because they have too much tone and you need to foam roll and stretch and decrease that tone to balance things out! 

If you want to tone your abs, clean up your diet (eat within your macronutrient ranges too!) and add high intensity exercise + heavy lifts and you’ll be well on your way :) 

thas all 


Chocolate Chip Protein Pancake Recipe!


Vegan Apple Cinna-bean Bars

(Source: findvegan, via homicidalvegan)


Me and my Running in a Nutshell

Guitar > eating out of boredom! 

pick up a hobby and keep yourself busy :)





  • 1 cup whole-wheat flour
  • 1/2 cup unsweetened cocoa powder
  • 1 tbsp cinnamon, ground
  • 1 tsp baking powder
  • 1/4 tsp sea salt
  • 1 cup cooked sweet potato
  • 1/2 cup honey
  • 1/4 cup olive oil
  • 1 tsp pure vanilla extract
  • 6 egg whites
  • Olive oil cooking spray


  • 1/2 cup low-fat plain cream cheese
  • 3 tbsp honey
  • 1 tbsp unsweetened cocoa powder
  • 1/2 tsp cinnamon, ground
  • 1 tbsp water (optional)


  1. Preheat oven to 350°F.
  2. Prepare brownies: Combine flour, cocoa powder, cinnamon, baking powder and salt in a medium bowl and set aside. In a food processor, combine sweet potato, honey, oil and vanilla. Purée until combined and smooth.
  3. Gradually mix wet ingredients into dry ingredients, until just combined; do not over-mix. 
  4. In a separate dry bowl, whisk egg whites until fluffy. Then, using a rubber spatula, gently fold egg whites into batter.
  5. Lightly spray sides of baking pan (9 x 9 x 2-inch) with cooking spray.  Pour batter into pan and place into oven. Bake for about 16 to 18 minutes or until a toothpick inserted into the center comes out clean. Remove pan from oven and allow brownies to cool to room temperature, about 30 minutes.
  6. While brownies are cooking or cooling, prepare icing: In a small bowl, combine cream cheese, honey, cocoa powder and cinnamon. Whisk until incorporated, adding 1 tbsp water if mixture is hard to whisk. Cover and refrigerate until needed.
  7. Loosen brownie and turn slab out onto a cutting board or platter. Cut into 16 pieces, wrap with plastic wrap and refrigerate overnight. 
  8. To serve, divide icing evenly over each brownie and serve immediately. Leftovers may be kept refrigerated in a resealable container for up to 2 days
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