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The keys to success, and biscuit recipe

The keys to success in anything in life, not just fitness, is all about just the right amount of stress, learning that it's okay to feel uncomfortable, and not becoming complacient.

I lost 85 pounds over 10 years ago and kept it off this whole time. What's the key, it's in the caption, for you, for free.

One day I was little low on protein, but notice the chart for last week with all the orange circles. What matters is the rolling daily average, and that's what I focus on. Not the body weight scale, that will progress all on it's own if I focus on accuracy with TDEE, deficit, calorie caps, and daily protein, along with a healthy balance of micro nutrients.

The calorie cap is my TDEE (goal to maintain) for a 5 foot nothing female. Being kid sized means calories should be kid size. I have to eat a little less than TDEE enough days if I want to lose body fat, or if I go over TDEE while maintaining.

I once sat around a table eating dinner with a bunch of my deputy buddies, weighing 197 pounds, and wondering what was wrong with me since I wasn't eating any more than anyone else? Well, I am one half or sometimes even one quarter the size of these guys! I hadn't yet figured that out. Once I did, it took me three years of knuckling down with smaller portions on desert plants to figure it out. It was just a problem to solve. Get the emotions out of the way. It doesn't matter that it doesn't seem fair or that so many others will disagree with you and either innocently, ignorantly, or openly try to sabotage your efforts. You have to be a warrior about it and attack it with everything you have got.

It's the rolling daily average that matters. One day like today with it only being at 100g isn't going to hurt, but it's not a trend I can have much of if I want to keep my body healty and keep my LBM at my age.

It naturally wants to deteriate big time as we age. The year is half over and I've been taking my assessments every single week. I can't think of a single time that I "felt like doing it". Every single time I groaned, I have too much to do, too much on my plate, I don't have time for this! But I got it down to a process and it's actually quick and it holds me accountable. Even if no one else sees it, I KNOW. Not only do I know, but I'm well aware of the effects it has on my results if I stick my head in the sand regarding calories and protein.

See how much those birthday butter biscuits effected my bottom line for just one day. I can not have a bunch of days like that AND keep what I have.


RECIPE for Biscuits


  • 2 cups all purpose flour

  • 1 1/2 tablespoons paking powder

  • 1 teaspoon sugar

  • 3/4 teaspoon sea salt

  • 1/2 cup cold butter cut into small cubes.

  • 1 cup half and half


  • Preheat oven to 450 degrees Fahrenheit.

  • Dice butter into 1/2" cubes and refrigerate until needed.

Fold Dough and Cut Biscuits:

  • Turn dough out onto a floured surface. If dough is very sticky, lightly sprinkle the top with flour.

  • Roll dough out and cut with biscuit or muffin tin, straight down cuts. Dip the tin into flour each time you use it to make nice clean cuts.

Bake Biscuits:

Place biscuits on a parchment-lined baking sheet 1-inch apart and bake at 450˚F for 12-15 minutes or until tops are golden brown and biscuits are baked through. While bicuits are hot, brush tops with 1/2 Tbsp melted butter. Transfer to a wire rack to cool 10 minutes then serve.


No Deprivation, but no complacency

I know it's not always fun, but I had fun eating them one day and I can have more next time. I'm not deprived. I can have anything I want, just not all at once and just not every day.

That is good. That is healthy. We get complacient mindsets when we are full all the time. It's okay to feel a little hunger. It's okay to feel uncomfortable sometimes. I'm not talking about some icky sickly skinny mindest either, I'm 60, not a teenager. I know this very slight hunger feeling and this thing about calories and protein and TDEE and just the right balance like Goldilocks by heart. Too low is no good, too high is no good.

Therefore, if you just eat "healthy" or "clean" it's not good enough. That's shooting in the dark with no flashlight.

It's also not necessary to log your food every single day of your life. Take the time to jot down some of your favorite days in a notebook. It takes a few minutes to document one daily meal plan of the foods you eat. Even days that you go out for a celebration, that can be documented too. Once you know your TDEE and your daily protein goals, you have the keys to maintain for life, IF you are willing to put in just a little work to make it happen and not let your emotions take over.

Once your emotions start leaking in, take a step back and figure out how to solve the problem. That's up to you. No one can do that for you. I can't do that for you. But I do know it's about changing your environment to change how you make food choices, and that's about some sacrifice and being a little uncomfortable.

Learn to be a little uncomfortable sometimes for your future, just the right amount, like Goldilocks, and that's another key to success, not just with Fitness and Nutrition, but anything in life.

Now, let's take our keys and WIN.

If you want to join me in the amazing 1st Phorm Fitness App where I can teach you how to do these things, just send me a message and we can do it! Others who have done this with me, please speak up in the comments so other people will know what I've helped you with 🙂💙


Nibbles Fitness

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