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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.


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

Coconut Dream Iced Protein Latte


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


☕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


☕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


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

Protein Plus Iced Latte


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.


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 Performance phase recap followed by a final post with a full review, results, and my thoughts on the entire Built for Her Program.

Fitness Fashion Friday - Gearing Up For Summer + Find The Perfect Shorts

Fitness Fashion Friday - Gearing Up For Summer + The Perfect Shorts

It's finally starting to show signs of summer being on its way around here! After a long, cold, gray winter I'm beyond excited. Summer is my favorite.

My workouts often change in the summertime. The days are longer and there is so much more sunshine I'm definitely drawn outside more. Early morning runs are amazing and my cruiser bike comes back out. Even the weights and circuit workouts I'm doing currently have already moved out to the back patio. Wherever and however I workout I just looooooove summer workout gear.

Whether you workout outside or live where the summer heat chases you indoors, whether you run, hike, lift, gym...however you workout this summer I have gear suggestions for you! 

A few things that top my summer workout gear list:

  1. A great pair of active sunglasses are a must.
  2. A good natural sunscreen.
  3. Sweatworthy makeup.
  4. EOS lip balm (my precious).
  5. A great, bright bag.
  6. Run skirts!
  7. Capris with cutouts or mesh inserts.
  8. Cute tanks
  9. An incognito activity tracker.

Summer also means the much loved or much dreaded workout shorts. Workout shorts are the most highly personal fitness fashion choice I've come across. From style, to comfort, to fit, to modesty, people have definite opinions about workout shorts. Some want them short, some want them long. Some want them baggy, some want them tight. Colors, neutrals... Whatever your activity and whatever your shorts preferences I've hunted up some great options.

Find the Perfect Summer Workout Shorts

Happy almost summer! 

Spill, what's your perfect workout short??

Built for Her - Establish (phase 2) Recap and Results

I was sent a copy of the Built for Her program for review purposes. As always opinions are 100% honest and my own.
Built for Her Establish Phase Recap and Results

OK, first off I need to call myself out on a little BS for my Built for Her Establish phase recap. I totally phoned it in for weeks 2 and 3 of this phase. My calories were high about 4 days, not a big deal, but I had an extra 'treat' meal or two, completely dropped the ball on my food prep, and my effort was just not there. I missed a workout or 2 each week and overall just did not give this phase my best effort. Maybe a little self sabotage going on? Definitely a whole lot of poor time management and not prioritizing myself and my workouts. Maybe I need to add an extra layer of accountability? 

Anyway, I don't believe in excuse-making or white-washing my actions. I'm working on the underlying issues; that's the important point here. I almost redid the entire phase because I wanted to give it my best effort, but instead I decided to just do another full week of it. So, this phase was actually 4 weeks for me instead of 3 (but 2 of those weeks were a total wash).

OK, that little confession out of the way, I have to say that I loved the workouts from this phase. They were a total challenge and just so so good! This may sound strange, but I felt like I've never worked out before. Ha, ha, and you guys know I've tried tons of workouts. It was sort of this light bulb moment, like, wow, OK this is working out. They're just different than what I'm used to in such a good way. Change is definitely good. 

I struggled to make it through the workouts the first week (probably why I punked out on them the next two weeks), but the last week (that I added on) I attacked them. I called myself out on my own BS and prioritized my workouts and didn't allow myself to phone it in and give a lackluster effort during my workouts. I even upped my weights a little the last circuit workout I did. 

Thankfully, I am definitely feeling progress being made. I am feeling stronger and more fit than I did at the beginning of Built for Her. Especially my abs. One of the reasons I decided to extend this phase was that my abs/core were still feeling so weak. I could barely do some of the ab moves at the beginning of this phase. Like I said, feeling so much stronger already! It was definitely a good choice to add the extra week. Amber says in the program that this is the "foundation" phase of Built for Her and I feel like with adding the extra week I built a good foundation for further progress.

OK, on to my results for this phase...

Built for Her Establish Phase Recap and Results

Built for Her Establish Phase Results

Bold are results this phase and italics are total results so far in the program.

Stayed the same. Down 5.6 lbs so far

Bust -1/2 inch  Down 1/2 inch total so far
Waist -1/2 inch Down 1 inch total so far
Hips stayed the same Down 1 inch total so far
Thigh -1/2 inch Down 1/2 inch total so far
Upper Arm -1/4 inch Down 1/4 inch total so far
Calf -1/4 inch (didn't measure at the beginning, just decided I want to also track this measurement after Renew Phase, so no total inches here)

I'm pretty surprised and pleased with these. First thing this morning when I weighed, I initially expect no results this phase. The scale read the same and that's sort of what I expected from my efforts. Then, (the scale doesn't always tell the whole story!) when I took my inches I was pleasantly surprised!

My jeans are feeling loose and I am feeling stronger. I'm loving trying the different macro nutrient approaches and workouts. It's like a little experiment in seeing how my body reacts to different approaches. It's kind of fun and super fascinating. 

On to the Challenge phase...

You can find the Built for Her program here (not an affiliate link) and I definitely recommend following Amber on Instagram!

Naya Cat

And I'll leave you with a sleeping pic of our new kitten Naya. Because it's my blog and I'll kitten pic if I want to ;)

***Find my Built for Her phase 1 (Renew) Results and Recap here***

***Find my Built for Her phase 3 (Challenge) Results and Recap here***

Fitness Fashion Friday 4/28 - All the Yellow!

Fitness Fashion Friday 4/28 - All the Yellow!

Hey guys, it's my favorite day of the week again...Fitness Fashion Friday!!

Today I want to talk about my yellow obsession. Yes, I've always sort of liked yellow, but I'm totally into it lately. It may have to do with my recent craving of summer, sunshine, and the beach. Maybe? Let's go with that. 

Sadly, I have very little yellow in my workout wardrobe. I find myself online drooling over yellow and blue, yellow and gray, yellow and white. Soft yellow, mustard yellow, bright neon yellow. All. The. Yellow. I just can't stop adding yellow stuff to my cart! I might have a problem. Probably not...

Some of the yellow I'm crushing over lately:

Yellow tends to be an emotional color; I find people usually love yellow or hate it. How about you? Lovely sunny yellow or blech?!

Banana Cream Pie Protein Smoothie

Banana Cream Pie Protein Smoothie Recipe - Easy, 3-ingredient, gluten-free protein shake

When it comes to post-workout smoothies I'm looking for a good shot of protein, some clean carbs, and something I don't have to choke down. I'm also looking for something quick and easy. As a blogging, homeschooling, wanna-be-farmering mama ain't nobody got time for complicated post-workout nutrition. I'm lucky enough to sneak in a workout!

I think I've come up with the perfect post-workout smoothie recipe! This Banana Cream Pie Protein Smoothie is completely delicious (yes, the name is a perfect description), packed with protein, and the banana adds some great after workout carbs. Plus, it's only 3 ingredients and beyond easy. Did I mention it's really yummy?!

Banana Cream Pie Protein Smoothie Recipe - Easy, 3-ingredient, gluten-free protein shake

Perfect, right?

OK, perfect for me, and I am obsessed with it post-workout lately. It's just so quick, easy, and delicious. I think you'll love it to. Post-workout or anytime you want a healthy protein-packed treat.

Banana Cream Pie Protein Smoothie Ingredients

A huge thanks to BiPro for sending protein powder for this recipe! 
If you haven't tried BiPro I highly recommend it. It's a super clean, gluten-free, stevia-sweetened whey protein isolate. BiPro blends great in just a shaker cup for a simple protein shake or is very versatile in recipes too. Plus, it's American made, which is important to me. The French Vanilla is my favorite flavor and completely delicious in this smoothie recipe!

Banana Cream Pie Protein Smoothie Recipe - Easy, 3-ingredient, gluten-free protein shake


1 medium Organic Dole banana sliced and frozen

Banana Cream Pie Protein Smoothie Recipe - Easy, 3-ingredient, gluten-free protein shake


Add all ingredients to your blender and blend until smooth. I told you it was beyond easy! It will take you longer to clean the blender than make this ;)

Banana Cream Pie Protein Smoothie Recipe - Easy, 3-ingredient, gluten-free protein shake


As part of my weekly food prep I slice and freeze bananas on a tray and then put them in individual bags to use throughout the week.

If you'd like you can add a little spray whip for a treat as pictured.

Banana Cream Pie Protein Smoothie Recipe - Easy, 3-ingredient, gluten-free protein shake

Let me know if you try it!

Banana Cream Pie Protein Smoothie Recipe - Easy, 3-ingredient, gluten-free protein shake

Fitness Fashion Friday 4/14 - Nike Lovin'

FitViews Fitness Fashion Friday 4/14 - Nike Lovin'

Hey guys, it's Fitness Fashion Friday again! I think it's becoming my favorite day of the week. Today we're talking crushworthy Nike gear.

Nike was my first fitness fashion love. I fell madly in love with Nike back when I first started running. I ran my first 5k in a white and pale pink pair of Nikes. I trained for and ran my first (and so far only) marathon in a pair of Nike Zoom Structure Triax 12's, 13's maybe, with the Nike+ system. Who remembers that? It hooked to your ipod and had a piece that went in your shoe. It was some cool tech in its time! My first favorite running socks were Nike. They had a R and an L on them, so cool ;) Ah, memories.

That was almost 10 years ago. While I love, use, and wear a lot of other brands now too, I think I'll always have a soft spot for Nike. I've always been happy with not just the style, but the quality as well. Currently I'm running most of the time in a pink pair of Nike Free 4.0 (that need retired pretty soon) and do most of my other workouts in my aqua Nike Flyknits. More than just shoes, Nike has some really cute gear. Tees, shorts, capris...What can I say, I just love me some Nike. And lately? They're just getting better!

Currently I'm crushing on:

OK, that's not it, but it's all that would fit in the collage, ha ha. Nike lovin' around here for sure.

How about you, are you feeling the Nike lovin'? 
What was your first running shoe?

FitGirl Cocktails: The Lemon Drop

FitGirl Cocktails: The Lemon Drop Gluten-Free, 0 sugar, 0 carbs

I'm starting a new series here on FitViews! FitGirl Cocktails. I love a good glass of red wine now and then, I mean it's practically a health food, right? ;) But sometimes I just want a cocktail. I'm all for moderation and having a drink now and then, but I'm just not down with the calorie, carb, and sugar counts of some of my favorites. Seriously, have you ever looked them up? Eek. So, I've set to work at converting my favorite cocktail recipes to be more fit girl (fit mom, fit guy, low-carber, get the point) friendly!

The first cocktail recipe I'm tackling is the lemon drop. I used to love these, but haven't had one in years because of the sugar in them. In my early twenties I had a friend who used to make them for me all the time. We would have a shaker full of these, a good dinner, and a chick flick on a weeknight, it was kind of bliss. Her recipe called for so. much. SUGAR though! Looking back I think she may have used a wee bit more sugar than most, but they were really good.

FitGirl Cocktails: The Lemon Drop Gluten-Free, 0 sugar, 0 carbs

I think my FitGirl-ized recipe comes pretty dang close to those delicious memories! It's really yummy, but only has about 130 calories, less than 1 gram of carbs, and no added sugar per serving! Yes. Please.

I know that a lot of lemon drop recipes call for an orange liqueur as well, but a 1.5-oz. shot of liqueur such as Triple Sec has about 188 calories. In contrast, the same size serving of Blood Orange Devotion Vodka has only 96 calories. So I say leave it out! Then, I can have two...

FitGirl Cocktails: The Lemon Drop Ingredients Gluten-Free, 0 sugar, 0 carbs

A huge thank you to Devotion and BiPro for providing ingredients for this recipe!

I love BiPro Protein Water for so many reasons. The Nutrition Facts are amazing: 0 g carbs, 0 sugars, and 20 g protein for a whole bottle! It's a super tasty way to help me hit my macros and it's so quick, easy, and completely portable. Love. BiPro Protein Water is also naturally flavored, stevia sweetened, gluten-free, and made in the USA. I love all of their flavors, but the Lemon Lift that I use in this recipe is definitely my favorite. I love using it to add great flavor and a little protein punch to this recipe! Check out BiPro on Instagram or Facebook.

Devotion Vodka is a great choice for a FitGirl cocktail. It's not only just 96 calories per serving, but it's gluten-free, sugar-free, and also American made! Definitely recommend. I use the Blood Orange here, but they have a ton of amazing flavors. Check them out on Instagram or Facebook.

FitGirl Cocktails: The Lemon Drop Gluten-Free, 0 sugar, 0 carbs

FitGirl Cocktails: The Lemon Drop


1 cup BiPro Lemon Lift Protein Water
Juice from 1/2 a lemon (yes, you can use bottled in a pinch, about a Tablespoon)
1 packet Truvia (more if you want to "sugar" the rim)
1.5 oz chilled Blood Orange Devotion Vodka (I can't find a shot glass to save my life since the move, this is 3 Tablespoons if you're shot glass challenged like me)
ice if desired


Add all ingredients to a cocktail shaker and shake. Pour and yum! If you don't have a cocktail shaker. Or misplaced your cocktail shaker in a move from Colorado to Idaho (just sayin'). You can just add the ingredients to your glass and stir (so not as much fun that way though).

To "sugar" the rim of your glass simply pour some Truvia onto a plate, wet the rim of your glass, and dip. Easy!


This is exactly how I like my lemon drop. However, if you like a less tart/sour lemon drop leave out the lemon juice. The Protein Water alone is super yummy. If you like a sweeter lemon drop add a little more Truvia. And of course if you serve this in a martini glass add a lemon peel twist ;)

FitGirl Cocktails: The Lemon Drop Gluten-Free, 0 sugar, 0 carbs

Let me know if you try it!

FitGirl Cocktails: The Lemon Drop Gluten-Free, 0 sugar, 0 carbs