Chocolate Chip Protein Cake Fuels Holly Perkins’ Fit Lifestyle

Wellness star Holly Perkins is a highly credentialed fitness expert, but she also just really, really loves to exercise.

“If it were up to me, I’d work out twice every day, because I love it and it makes me me,” she says. “But because I focus on strength training, I have to allow for a bit more recovery some days.”

Instead, the author of Lift to Get Lean and leader of Women’s Strength Nation sticks to six to eight sweat sessions per week (!), with at least one full rest day.

How does she fuel that active of a lifestyle? Find out about her signature chocolate chip protein cakes, plus her many other healthy habits, below.

How Holly Perkins Lives a Nutritious Life

If you had to name your healthy diet, what would you call it? I’ve been following my own eating methodology based on genetic testing that respects a macronutrient approach with some blood-typing elements. Sounds really sexy, huh?

What’s your go-to breakfast? I created a chocolate chip protein cake that I’m obsessed with! I feel so stable all day when I start my day with it. Its base is egg whites, rolled oats, and banana. Most importantly, it includes chocolate chips.

Holly Perkins

Your go-to workday lunch? Grilled turkey breast or Vital Choice wild salmon, sweet potato, and a green blended drink with kale, spinach, grapefruit, and fresh turmeric root.

Your go-to workday dinner? I eat so well all day long that often I’m not hungry at dinner. Sometimes I just do a protein shake, and sometimes it’s another piece of my breakfast cake, lol.

A snack you always have with you when traveling? Protein in any form—often organic turkey jerky.

What do you eat before and after a workout? Oh gosh, now I’m really going to sound boring; I eat my protein breakfast cake before every workout! It’s just amazing because it fuels me perfectly, tastes amazing, and is so easy to digest. I don’t ever have to worry about an upset stomach or bloating during my workout. I also feel so fueled and strong.

Your favorite food indulgence? Donuts!!!!!!

Other than water, what do you sip regularly? Super strong Japanese sencha.

Which workout would you NEVER do? I don’t think one exists! I love every single form of workout and activity.

How do you stay active outside the gym? I LOVE to hike the mountains in the Los Angeles area and go for walks almost every day. I have to spend time outside every day for mental health and general well being.

What’s your go-to tool for managing stress? Yoga and sleep!

Do you have a favorite health gadget? I have so many! I’m almost permanently attached to my heart rate monitor for workouts. Once you get your intensity levels right, you can change your body is so many ways. I also really love My Fitness Pal for diet tracking. I strategize my macronutrients based on my day, goals, and workouts. Things really changed for me once I understood how much protein and carbohydrates to eat each day. I also really love any device that accurately tracks sleep. I loved my Jawbone Up for sleep tracking so much that I wore it out! Now I need to get a new one.

How do you express and spread love? I’m an “acts of kindness” kind of person. I love to show my love by giving, showing up, and supporting people. I am very conscious about sending the energy of love, acceptance, and community at every moment possible. I always tip well and demonstrate my appreciation during all little interactions throughout the day, like a visit to Starbucks or the grocery store.

Lightning Round

Meditation or massage? Foot massage please!
A hot shower or a soothing bath? Bath with good sniffy oils!
Almond butter or peanut butter? In dreams I choose peanut butter with sugar, but in reality I choose natural almond butter. Sigh.
Coffee or tea? Both please, super hot.
A long run outside or a dark spin class? Long run outside on the beach.

“How Do You Live a Nutritious Life?” is a recurring column. Featured guests complete a questionnaire and select answers are then chosen and edited to share, here. Are you a wellness pro interested in sharing how you live a Nutritious Life? Email lisa@nutritiouslife.com to be considered.

5 Ways to Find Workout Motivation When It Feels Impossible


By Jane Hanisch, NLC

Workout motivation is often tough to tap.

Maybe the days have gotten shorter and the winter chill is making you want to stay snuggled underneath a fuzzy blanket, or your work and social schedule has gotten so crazy you barely have time to slip on sneakers.

Whatever the reason, there are specific tactics that can help you continue or even start exercising when it feels impossible.

Try these 5 workout motivation boosters, now.

  1. Schedule it. Setting and maintaining a consistent exercise schedule turns it into part of your day. In other words, prioritize working out as if it were a doctor’s appointment, no skipping allowed. Just remember that it’s important to make a schedule that’s realistic and can be maintained. Some weeks require morning workouts, others midday. Over time, an extra day can always be added to your schedule, but don’t start out with goals you can’t reach and end up discouraged (i.e. are you really going to get up at 5:00 a.m. for spin class the morning after your weekly work happy hour?).
  1. Invest money. Paying for a gym membership or buying classes at a boutique fitness studio is not always cheap, and not everyone has this option. But if you do have some disposable income (hey, how many nice bottles of red wine did you pick up last week?), maybe paying for a personal trainer is what you need. Money has a way of changing your perspective because no one wants to waste it. Think of it as the best kind of investment—in your health.
  1. Switch things up. If you dread your sweat sessions, get creative and try something new. It could be that you just haven’t found your workout motivation sweet spot yet. Love cardio? Look into spinning or boxing. Want to tone and tighten? Try a barre class. Hot yoga might be what your body needs on a cold, winter day; lifting heavy at a CrossFit box might feel better during summer.
  1. Find a workout partner. Working out with a friend creates accountability—it’s harder to bail when you know you’ll be letting someone else down by not showing up. Bonus: research has shown that exercising with a partner can push you to work harder during the sweat session, and it’s bound to be way more fun, too.
  1. Treat yourself (post-workout). Choose something to serve as a reward after working out (no, not a gallon of ice cream). Think along the lines of a warm shower followed by a great face mask, or bigger treats for hitting specific goals. At the end of a really successful week, for example, you could buy yourself those pumps you’ve been coveting or a bold new lipstick.Think of something that really resonates with you, personally, that makes you proud of breaking a sweat and working towards those bigger health and fitness goals.


About Jane:

workout motivationJane Hanisch is a Nutritious Life Certified personal trainer and yoga instructor based in Charlotte, NC. She holds a degree in Exercise Science and is an exercise physiologist through ACSM. As a former professional ballet dancer, she witnessed the dangers of resorting to unhealthy diet tricks in order to maintain a certain weight. The experience showed her that food could not be the enemy, and after stepping away from the dance world, she began a career in fitness and nutrition to help other women live healthy lives. Follow Jane on Instagram @janehanisch or on her website www.corefitactive.com.

How Can I Use My Nutritious Life Certification?

nutrition-certification

Are you looking to change or improve your life, or help others do the same?  The Nutrition School is my passion project to do just that. It has been an honor to work so many talented people who share my dream of helping as many people as possible live their most Nutritious Lives.

The Nutrition School has helped students become healthier versions of themselves and given them the education and guidance they need to coach others to do the same.

 If you are thinking about making a change in your life — maybe you want to begin a new career in health and wellness or maybe you want to find new inspiration in your existing one — then becoming Nutritious Life Certified might be your perfect first step.

 If you’re wondering how you could use your Nutritious Life Certification, here are a few ways it may help you achieve the life you’ve always dreamed of. We want to see your dream become a beautiful reality.

 Registered Dietitians: So many registered dietitians put in long hours in the classroom and hard work throughout their Dietetic Internship to achieve their RD credentials, but many still desire more career direction. Many RDs begin working in hospitals, but want to learn how to counsel clients on a more personal level outside the hospital. Some are already privately counseling clients, but struggle on the business side to build their practice and referral bases, while others are new to the field and need to learn how to effectively communicate with clients by turning confusing science into relatable lessons. Becoming Nutritious Life Certified can help each of these types of Registered Dietitians become better at what they do and give them the direction they need for a more successful and fulfilling career.

Fitness and Athletic Coaches, Yoga and Pilates Instructors, Personal Trainers, etc.: We can’t tell you how many group fitness and personal trainers have asked us for the best resources to use with their clients to address the nutrition component of their sessions. After all, a healthy diet goes hand in hand with regular exercise! The Nutritious Life Certification teaches trainers research-based nutrition straight from an expert so they can be confident they are giving their clients proper advice. It also gives them an edge up on their competition, since more often than ever clients want trainers who have a reputable nutrition certification. This allows trainers the flexibility to offer separate nutrition consultations, more comprehensive training sessions, and/or the ability to create the most effective full meal plans for their clients who have specific goals and need a diet plan to reach those goals.

Life Coaches and Health Coaches: Often Life Coaches and Health Coaches address a wide breadth of issues of their clients and they need a variety of certifications to be able to address specific needs. Being Nutritious Life Certified gives them a premier education when it comes to nutrition, and they will undoubtedly become better overall counselors by learning from Keri’s principles. Coaches will also learn how to grow their businesses and gain more clients for long-term success. Our students who completed other certification programs before joining The Nutrition School have described it as the perfect complement to fill any gaps, answer any questions, and give them a roadmap.

 Massage Therapists and other spa specialists: Those in the business of helping others live healthy lives can greatly benefit from understanding how nutrition complements their efforts. Many massage therapists and spa specialists perform treatments on clients interested in nutrition counseling, allowing this certification to go hand in hand with their efforts. Upon becoming Nutritious Life Certified, specialists will be well-prepared to guide clients on healthy lifestyle modifications and support them in their endeavours.

 Chefs: With so many consumers becoming health conscious, culinary arts experts are turning to nutrition education to become more current, more creative, and healthier in the kitchen. Whether working in a restaurant or a private home, chefs are constantly having to accommodate special dietary and allergy requests. The Nutrition School offers chefs the education to understand various dietary requests and how to best fulfill them. It also offers them a wealth of information that will no doubt help them become more creative in menu planning and more up to date on trends in the health and nutrition world.

 Stay at home moms: Who says you need to work outside of the home to be able to benefit from the Nutritious Life certification? Not us! Being the CEO of a family is one of the hardest jobs around, especially when you have a spouse with a food allergy, a toddler who will only eat things that are white, a teenager who eats too much junk food, and everything in between. Many moms tell us that they end up cooking 3 different meals to please everyone and either only have time to nibble off their kids’ plates or eat snacks out of a bag all day. Whatever the case may be, moms will get the education, motivation, and support they need to live their most Nutritious Life, as well as provide one for their families, no matter how many ages and issues surround their dinner tables.

 Writers, editors, and bloggers: What better way to be an expert in the health and wellness field than to learn from the premier expert in nutrition? As someone who is turned to for health and nutrition advice all across America, Keri helps explain the science behind so many stories consumers want to hear about. Writing stories and producing segments about health and nutrition becomes so much easier when you have the background science and foundation to support your points. As a Registered Dietitian and author, Keri knows all about what it takes to excel in the creative and media world with roots in nutrition.

 Nurses and medical professionals: Those in the business of helping others live healthy lives can greatly benefit from understanding how nutrition complements their efforts. Doctors, nurses, and other medical professionals are constantly exposed to the effects of poor nutrition and many of their patients look to them for nutrition advice. The Nutritious Life Certification provides the background necessary to properly guide patients to prevent and treat disease, as well as inform them on current nutrition education information. Students will also be able to connect with other like-minded individuals through the community-based Nutrition School group to further support their goals and endeavors in the field.

 Career changers: Who says you have to sit at a desk for the rest of your career? There’s no sense in spending your days doing something you just don’t like. The Nutrition School is an enthusiasm-based and passion-led course that shows students the ins and outs of good nutrition and business practices in the field of health and nutrition. Upon becoming Nutritious Life Certified you will be able to guide and support clients to live their healthiest lives!