We are all finally starting to come to terms with the fact that there is no ‘one-size-fits-all’ program when it comes to nutrition or exercise. It’s been proven time and time again that different things work for different bodies and – hooray! – we get it. Now the important question that I’m getting asked more and more often is, ‘How do I know what works for me?”

I find the typical over thinking, a.k.a “paralysis by over-analysis” phenomenon occurs more than anything in the nutrition and fitness realm. A quick peruse through our Facebook feed can leave even the most rational person starting to second-guess what they’re doing, and is it any wonder? Our friend post a video of 13 unassisted chin-ups or a photo of their beautifully sculpted legs and suddenly we have an urge to recklessly abandon the program we once swore by and start doing whatever they’re doing.

So, how do we finally stop jumping on the latest trends and find something that is right for us? The following are a few things I did in order to find my niche. I went from group fitness, to Zumba, to yoga, to crossfit, to bodybuilding and have finally found a home in a combination of bodybuilding hypertrophy and powerlifting strength building. Yea, I’ve done it all. Don’t judge!

First you must ask yourself the following:

1. Will I enjoy this ? Be the science experiment. One of the biggest mistakes I see people make is they overhaul their entire training and nutrition program every time something is “not working”. Give something at least 4-6 weeks and if you still don’t get desirable results make minor tweaks.

2. Can I stick with this? Ask people who have done it successfully. I am always quizzed by athletes who are interested in competing in fitness competitions; I love offering my opinion and I am happy to help. I in turn am always seeking out the advice from successful power lifters and figure athletes.

3. Will it enhance my health and be aligned with my goals? Hire a great coach. If you don’t know where to start get trusted advice from an educated and trusted professional – that is what we are there for. Yes, coaches cost money, but if that means giving you direction and peace of mind rather than spinning your wheel for months or even year then its worth the upfront cost.

Once you find out what works for you and fits your lifestyle, go at it with gusto! Don’t waste anymore time by tip-toeing through the tulips. Have faith in your program and what you’ve chosen to do, focus on yourself, work hard, monitor the results, and then ask yourself, “Is it working?” If it is great! And if not don’t panic – just make a couple small changes.

Regardless which type of program you choose, enjoy this delicious ‘Red Velvet Cheesecake Smoothie’ post workout!

Red Velvet Cheesecake Protein Shake


1//2 cup fat free cottage cheese

1 scop vanilla protein

1/2 tsp butter extract

1 tbs cocoa powder

3-5 drops red food coloring

2 tbp fat free cream cheese Or 1-2 tbsp sugar free instant cheesecake pudding mix

5-10 ice cubes

1-1/2 cup water

2-3 pkg stevia

OPTIONAL although suggested secret ingredient 1/2 tsp xanthan gum (makes shake thicker al la ice-cream…)

Of course cinnamon!!


Combine and blend.

Macros: calories 230 – fat 1g – carb 10g – protein 36g.

With love from the Trench Kitchen,