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Low Carb, Keto-Style Frozen Chocolate Protein Shake

The Perfect Keto Chocolate Shake

Since I went low carb, and then keto, I have been on the quest to make a good, creamy, frozen chocolate protein shake. Previously my cheat was a frozen banana, but that's too high carb for me right now. Well, after much testing, I think I've finally got it figured out!

Two words: Frozen. Cauliflower.

I know, I know, sounds weird, but seriously, try it! It's perfection. Plus, the MCT Powder makes this sooooo good and keto friendly.

Whether you're low carb, keto, paleo, or just eat clean this shake is for you. It's completely delicious, packed with protein and MCT's, and is a great way to sneak in more low carb veggies. Total win.

Keto Chocolate Shake


Ingredients


1 cup frozen cauliflower


Directions


Blend all ingredients in your blender until smooth.

Options


Change it up by using any flavor protein powder. French Vanillaand Cafe Latteare amazing in this as well. Also, this is a great recipe to add your exogenous ketones to. The chocolate sea salt is an amazing addition.


Keto Chocolate Protein Shake



Let me know if you try it!








Amber Dodzweit's Built for Her Program Review and Results

I was sent a copy of Built for Her to facilitate this review, as always opinions expressed are 100% honest and my own.


AmberDodzweit.com Built for Her discount code: use "FITVIEW" at checkout to receive 20% off!!

Amber Dodzweit's Built for Her Program Review and Results

Woohoo! I'm so excited to finally be writing this Built for Her review post. I have enjoyed this program immensely and have so much to tell you! Grab a cup of coffee and lets chat...


What is Built for Her?


OK, for those of you that haven't been following my series, what exactly is Built for her? Built for Her is a complete diet and fitness program from Amber Dodzweit. It is a digital download complete with workouts, nutrition recommendations, and some real talk inspiration. From her site, Built for Her is:


A 12 WEEK START TO FINISH APPROACH TO EFFICIENT TRAINING AND BALANCED NUTRITION FOR DYNAMIC WOMEN. 

  • A 12 week, 4 Phase Complete Training and Nutrition Ebook 
  • Can be completed at home with Dumbbells
  • Macronutrient Calculator
  • Community Support
  • Group Coaching with Amber
  • Online Exercise Videos
  • Program Increases in Difficulty as you Grow
  • Designed to Burn Fat and Build Lean Muscle
  • Formulated to Increase Athleticism, Endurance, Speed & Power

Amber Dodzweit's Built for Her Program Review and Results

The Built for Her Diet (Nutrition) Plan


The diet (nutrition) plan for Built for Her is pretty amazing. From the calorie and macro nutrient calculations to the changes throughout the phases I was super impressed. I really loved getting to test out how my body reacted to the different macros and options like fasted cardio, nutrient timing, and intermittent fasting. 

The nutrition portion of Built for Her is so much more individualized than I'm used to from programs. I'm used to the one-size-fits-all, blanket recommendations. This plan is so much more customized. It takes into account your goals, body type, etc. THEN calculates your calories and macro nutrient recommendations. Also, it all adjusts throughout the program. Each phase adjusts your macro nutrient percentages and calories tailored to each phase. I absolutely loved this, it really made me feel empowered to play around and figure out what works best for me.

Is the diet plan paleo friendly?

I easily adapted it paleo. I did do some dairy (especially whey protein) when it was allowed, and simply swapped grains to another carb in the few phases they're allowed. Otherwise, I found it very paleo friendly.


Am I going to starve?

NO! Hallelujah. The calorie recommendations are very balanced for this. In fact, I even tweaked my calories down a bit (as noted below) from the final phase suggestions.


Amber Dodzweit's Built for Her Program Review and Results

The Built for Her Workouts


The Built for Her workout calendar is set up in 4 different phases, all 5 days on and 2 days off. You can put your rest days wherever you need them (I loved the flexibility). The workouts consist of intervals, HIIT, and circuits that change throughout the phases, increase in difficulty, and never give your mind or body time to get bored. 

I really loved not being tied to my DVD player for these workouts. It was awesome being able to make my own playlists and take the workouts outside on nice days.


What equipment will I need?

For this program you'll need a set of dumbbells to suit your ability; I used my 8 lb, 10 lb, and 15 lb weights. Those are the only required equipment, anything else used can be modified if you don't have it. Other helpful equipment is a box or step, a kettlebell, a set of bands, an agility ladder, and a pull-up bar


What if a move is too hard, I don't know what it is, or I have other questions?

I really loved the support available here. First, there was either a print-out in the pdf showing the moves or there was a video available showing you how to do it. If I had a question, or needed to modify something, I could simply ask in the private facebook group or email Amber. This was priceless.


Amber Dodzweit's Built for Her Program Review and Results

My Experience


I journaled my experience in the blue yoobi in the pic above. Here are a few of my notes from the different phases:

Renew Phase Week 1.
Struggled a little the first 2 days trying to figure out exactly what to eat to hit my macros and calories. TONS of energy by the 3rd day. Sore, but feeling good. Workouts less than I've been doing since January. Calories virtually identical. Very pleased with results so far.
Week 2.
Still experiencing increased energy. I'm amazed at how much. I didn't get the morning smoothie in every morning. Didn't get my water in every day either. Sore, but not terribly so. Feeling great. My body seems to respond really well to the fasted cardio days. Really excited for the challenge of the workouts from the next phase. Feeling like I've caught a glimpse of me.

Establish Phase.
Went back to the calories and macros from phase 1 after 2 weeks of trying the new calories/macros from this phase. Thinking those numbers may be my sweet spot, but will continue to try each phase's calculations. I'm feeling oddly like I've never worked out before! These workouts are awesome. Did this phase an extra week due to a lackluster effort on getting the workouts in weeks 2 and 3.

Challenge Phase.
Tried out the calorie level and keto option for 3 weeks, then dropped calories a tad and upped my carbs and protein a little. Feel like I'm honing in on where my body responds best. Felt amazing on the keto though. I'm feeling extremely empowered to play with my calories and macros and find that sweet spot for this body, at this stage in my life. Pants that were too tight to wear at the beginning of Built for Her are now loose. I'm already looking forward to a round 2 of the whole program. NEVER wanted to immediately repeat a program before. I'm excited to start out stronger and feeling like I've honed in on where my calories and macros need to be. Curious on how much improvement I'll see in the fit test. Feeling like I'm in a really good groove with my food. It's been a loooooong time since I've felt that way.

Performance Phase.
Struggled with these workouts. Had to modify a lot and missed several workouts. Definitely a challenge. I look forward to owning this phase in round 2. Tried out the calorie and macro calculations, but wound up going down a bit in calories. Basically close to the calories and macros from phase 1 still seems the best fit. Still playing around with protein/fat a little. Also, tried intermittent fasting. I've found that an 11 to 7 eating window works quite well for me.

Overall.
I'm remembering that I thrive on routine. Having my workouts planned, tracking in my fitness pal, knowing where my calories and macros are best to reach my goals. I thrive on this. Strange as it sounds, I'm feeling more like me. It's set off sort of a chain reaction of taking better care of myself. I didn't realize how needed this was. I feel great. Stronger. Less foggy. Never got bored or felt limited.

I feel like I caught a glimpse of myself. Of MEMe, me. I've wandered off a bit you see. Since regaining weight. It's crazy how being put back in this overweight body has put me back in some of the same unhealthy mindsets. I caught a glimpse of the real me during this program. The me that's up early to workout. The me cramming as much spinach as she can into a smoothie in the morning just because it's good for her. The fit, strong, healthy me that takes care of herself. The me that has crazy fitness goals just to push herself. It was nice. I look forward to find more of me.

My Built for Her Results


Weight:


-12.6 pounds


Inches:


Bust -1 1/2 inches
Waist -3 inches (Say whaaaat?! Insert snoopy dance here.)
Hips -3 inches
Right Thigh -2 12 inches
Right Calf -1 1/4 inches
Right Bicep -1 inch 

Fitness Assessment:

Mile run test
Before 12:07 minute mile   
After 11:15 minute mile

Test Circuit
Time Before 8:05
Time After 5:28


Those inches though!! I'm amazed. And the improvement on the fit test?? Super excited about that. For me, for a 12 week program, these are all pretty impressive results. Also, I had lost 11 pounds at the beginning of the year and completely plateaued. I was super frustrated, but this broke through that plateau in the first week. ON THE SAME CALORIES. Most noticeable beyond the pounds and inches is how fantastic I feel. I'm extremely pleased with the results I've seen from Built for Her.


Amber Dodzweit's Built for Her Program Review and Results


Final Thoughts on the Built for Her Program


There are only a few things in my looooong healthy living journey that I call game-changers. To be exact those would be: paleo, lifting, and running. To this list I now add Built for Her. This program was a complete game-changer for me. I must confess that after all the years of research into nutrition and fitness and all the workouts and programs I've tested out on the blog, I felt like I "knew" what I needed to know. Yet, at this stage of my life, I wasn't seeing the results I wanted. I am surprised by just how much this program taught me. Things I sort of knew, but wasn't applying. Or things I'd heard, but not really paid attention to or put together like Amber does. I had so many light-bulb moments throughout this program. Small tweaks here and there have made such a difference! Everything from nutrient timing, to intermittent fasting, to the right macro percentages and calorie level. Built for Her has really helped me hone in on what my body needs right now, at this stage, to be strong, fit, and healthy. Yep, game-changer.

I am so grateful that Amber came across my path. I had let myself slip back into old unhealthy patterns of not taking good care of myself. I was really struggling. When I was trying, I felt like I was doing all the "right" things, but having zero results. The plateau after the first couple months of this year had me completely stumped. And hugely frustrated. Not only did this program break through that plateau, but it gave me a glimpse of myself again. I'd really lost my way. I am so grateful to be back on the path to finding me again.

OK, in case I haven't gushed over this program enough, I'll put it plainly: I wholeheartedly give it 5 stars and highly recommend Built for Her to anyone at an intermediate fitness level or above. It's a really well designed program. The phases, the workouts, the nutrition...it's all just good stuff. I think the ultimate question when I do these reviews is: would I buy this program? Yes, I absolutely would. Yes, I think it's absolutely worth it. In fact, I've enjoyed it so much I am going to buy Amber's LIFT program next.


Amber is simply awesome and has offered a AmberDodzweit.com coupon code for my readers! Use promo code: FITVIEW to receive 20% off at checkout!!



What's next for me?


For those of you following along my weight loss journey...

I gained 45 pounds with baby #4, I then gained 20 pounds (yes, post-baby) since moving to Idaho. Therefore, I still have about 45 pounds to loose. Thankfully, my fitness level is so much better now thanks to Built for Her. Plus, this brings me to a total of 23 pounds lost since the beginning of 2017 (placing me firmly back in onederland!). I feel completely ready to hit it and look at this round of Built for Her as a warm-up. I'm excited to get down to business with round 2. Now that I've got my nutrition locked down and I've increased my strength and fitness level, I think I can accomplish much in the next round. I'm excited to try...

Maybe I'll vlog it on my You Tube Channel? I do still have one, ha ha ha! Or maybe just on my IG stories, I'm so loving those lately. One way or another, I'll keep you posted ;) 


Built for Her from Amber Dodzweit Review and Results + Promo Code


***Update: I did Built for Her and LIFT for the rest of summer and fall. I am loving the results I'm seeing and absolutely recommend. Built for Her is still my favorite program that I've ever tried!









3 Iced Protein Latte Recipes - Clean and Gluten-Free



I'm always a hot cup of coffee gal first thing in the morning, but in the summer I do enjoy a good iced coffee or iced latte in the afternoons. I'm also more into plain coffee when it's hot, but for iced drinks I love to explore different flavors and yumminess. While I'd love to run to Starbucks daily, let's face it, the budget and schedule say heck no. So, I've always come up with my own iced coffee concoctions.

Recently BiPro sent me a tub of their Limited Edition Cafe Latte flavor. Oh, the fun I've had with it! If you watch my IG Stories you've seen all of the yummy iced protein lattes I've enjoyed. I promised recipes, and recipes I've got! 3 in fact...


Coconut Dream Iced Protein Latte


Coconut Dream Iced Protein Latte Ingredients

This Coconut Iced Protein Latte is definitely a treat. It's so yummy, but still clean and gluten-free. It's also about 250 calories, 21 grams of protein, and 9 grams of carbs. Not a bad swap for a Starbucks run in a pinch.

Ingredients


1/2 cup cold coffee
1 cup So Delicious Unsweetened Vanilla Coconut Milk
1 scoop BiPro Cafe Latte Whey Protein Isolate
2 Tablespoons So Delicious Culinary Coconut Milk (my new obsession)
stevia to taste (optional, I prefer no sweetener here, the bipro has stevia)
2 Tablespoons So Delicious CocoWhip
sprinkle of fine shredded coconut
ice

Coconut Dream Iced Protein Latte

Directions


Pour the cold coffee in a glass over ice. Put the coconut milk, protein powder, and culinary coconut milk into a blender bottle and shake well. Pour over the coffee. Top with CocoWhip and sprinkle on the shredded coconut.

Coconut Dream Iced Protein Latte

A completely dreamy treat, but still keeping it pretty clean and the calories aren't cuckoo crazy either. Total win.

Coconut Dream Iced Protein Latte

If you're more of a vanilla latte fan, try...

Vanilla Iced Protein Latte


Vanilla Iced Protein Latte


I shared this recipe over on my Instagram page already, but I'll put it here too so it's easier to find!

Vanilla Iced Protein Latte Ingredients

Ingredients


☕1 cup So Delicious Unsweetened Vanilla Coconut Milk
☕1/2 to 1 cup coffee (depending on cup size and how coffee-y you want it)
☕1 scoop Limited Edition BiPro Cafe Latte Whey Protein
☕ 2 Tablespoons Califia Farms Vanilla AlmondMilk Creamer



Directions


☕Blend well, pour over ice.

Vanilla Iced Protein Latte

Such a yummy treat! This only has 165 calories and 6 grams carbs. For a plain latte treat and even lower calorie recipe, try...


Protein Plus Iced Latte


Protein+ Iced Protein Latte

This recipe is the one I have most days. It's about 160 calories, 2 grams carbs, and has the added great for me bonus of collagen. Such a perfect afternoon treat without breaking the (calorie/carb) bank.

Protein Plus Iced Latte

Ingredients


1/2 cup cold coffee
2 Tablespoons collagen powder
stevia to taste (optional. I prefer no sweetener)
ice

Protein Plus Iced Latte


Directions

Blend all ingredients well (in your blender or just a shaker bottle) and pour over the ice.


Protein Plus Iced Latte



Let me know if you try them!









Built For Her - Challenge (Phase 3) Recap and Results

I was sent a copy of Built for Her to facilitate this review. As always, opinions are 100% honest and my own.
Built For Her - Challenge (Phase 3) Recap and Results

Is Summer a really crazy time of year for anyone else? Winter and Spring are pretty chill around here, but oh my. Summer and Fall... Crazy. 

Not sure if it's the lack of routine we get from our homeschooling or the steady trickle of out of state visitors we get (which I love). Or maybe the fact that we're trying to grow most of our own food... Could be anything right? ;)

Anyway, I should have had my Built For Her Challenge Phase recap and results post up a couple weeks ago! My bad. 

Spoiler alert: This phase was freaking awesome.


Built for Her Challenge Phase Review

The Nutrition


The Challenge phase offered a few options for nutrition this round. I was game to try them all. In case you couldn't tell, I really geek out trying new nutritional approaches and tweaks. Keto, intermittent fasting, bring it. 

I did the keto option for 3 weeks and then bagged it. While I felt great (like, really great), I just struggled with keeping my carbs that low. Let's be honest: I missed my kombucha. I just couldn't seemed to fit it and plenty of healthy veggies in at that carb level. Priorities. So, I gave it a good go and then decided to up my carbs and protein a smidge. I also tried the intermittent fasting a few days a week. I can't say I saw much of a difference with it, but I may include it a bit in the next phase to give it a good try. We'll see.

I think one of my favorite things about this program is the self experimentation and empowerment I'm feeling as a result. This 40-year-old, post-baby #4 body is just flat not reacting the same as I'm used to. Before this program I was having zero results doing the same things that gave me HUGE results with my pre-baby #4 36-year-old body. I've used the different phases to experiment with different macros and calorie levels. It's been completely fascinating and I have learned so much. Built for Her has been an amazing way to hone in on what works for me. Me at this stage in my life.

It's been a game changer.

I feel in a really good groove with my food and nutrition for the first time in a very long time. Finally, I've found that sweet spot again.


The Workouts


The Challenge phase definitely kicked things up a notch in the workout department. Again, the workouts were 5 days a week and 2 rest days. I love how efficient these workouts are; jam packed with goodness.

The Challenge phase workouts were awesome, and kicked my butt, and I finish this phase feeling stronger and more fit. I would go so far as to say this was my favorite phase workout-wise. Amazingness.

While I loved the workouts, I still struggled a bit with my consistency. I missed at least one workout a week. This is obviously my struggle. I keep trying. 

As Amber says: "Throughout this phase of your program you will inevitably encounter opposition. Remember, a life without opposition isn't going anywhere! Every struggle we face is an opportunity to find out 2 things: 1. What our strengths are and 2. Where our weaknesses are hidden. Without uncovering the cracks in our mindset, we can't face the flaws within our transformation process. The more you uncover, the greater your potential becomes..."


Built For Her - Challenge (Phase 3) Recap and Results


Built for Her Challenge Phase Results

Bold are my results from this phase. Italics are my total results from the program so far.


Inches:

Bust -1/2 inch -1 inch total so far
Waist -1 inch -2 inches total so far
Hips -1 inch -2 inches so far
Thigh -1 inch -1 1/2 inches so far
Upper Arm -1/4 inch -1/2 inch so far
Calf -1/2 inch -3/4 inch so far


I am super impressed with these inches. Pants that were too tight to wear comfortably pre-Built for Her are downright baggy right now. WIN.

Weight, what? No weight? OK, I didn't weigh this phase. At all. You see, I was obsessing a bit. Never a good sign for me. I've gone around that mountain enough to know it was time for a little scale break-up. Also, weight is not something Amber even has you track for this program (can we love her anymore?). I will weigh in once I'm done with the whole program though. Promise. I know many are curious.

So, I'm already onto the 3 week Performance phase. I'm really excited to see how I do on my final fit test at the end of the program. Also, I'm already looking forward to another round of Built for Her. Can't wait to see how I do starting out stronger and feeling like I've honed in on where my calories and macros need to be. Though, I may try one of Amber's other programs, like TTP...or maybe I'll do that after another round...we'll see. One thing I know for sure is I love her training approach and will be sticking with it.

I'll be back in a couple weeks with my final post with a full review, results, and my thoughts on the entire Built for Her Program.


UPDATES: Final Built for Her Review and Results