Today I have a special treat for you! I want to introduce you to my friend Rialand Jones. Riland is one of the coolest guys I know, with a personality all his own and unique concept on fitness & nutrition. He calls himself the Fat Assassin®, and for good reason, because he has more than 11 years as a Certified Personal Trainer and over 14 years experience in the industry. He is now an author of his own book, Healthy Mind Healthy Body Better Life!

Interestingly enough we didn't meet in the fitness industry. Sharing another common path, we met several years back when we both were doing business in the Wedding industry. Rialand is still a Master of Ceremonies on the occasional weekend when he is not helping clients slay fat.

​We reconnected after my transformation and I started following his inspirational posts on social media. I have learned quite a lot from this guy so grab some paper and pen, you might want to take some notes.

​You’re Not A Firefighter…So Stop Trying to Put Out Fires (In Your Muscles)
 
There I was. Looking at my reflection in the mirror. Counting my reps. Concentrating on squeezing the muscle I was trying to demolish. The reps started getting higher. 12…13…14…15…then I felt it! I was doing standing dumbbell lateral raises and my shoulders started feeling like they were on fire. I mean it burned so bad I literally wanted to throw the dumbbells down and lay on the floor so I didn’t have to hold my own arms up.
 
That’s the moment when my reflection spoke to me. It’s said, “You’re not a damn fireman so stop trying to put out the fire in your shoulders!” Of course my reflection didn’t literally say that. But that little voice in my head did. So I took a deep breath and blasted through those last 3 reps. 

​See…it’s those last few reps of your set that level you up. It’s those reps you do after your muscles start to feel like they’re on fire that give you progress and the results you’re looking for. I always tell my clients that’s where you make your “money”. And by money I mean those reps are when you get the most bang for your workout buck.
 
Here’s the big problem though. Most people act like firefighters when they workout. As soon as they start to feel that burn, they stop. Even if they haven’t done all the reps they were supposed to do. Is that you!?! Are you a firefighter in the gym!?! When you feel that burn do you cut your set short so the burning stops!?!?
 
You better cut that out! Because you’re cutting yourself AND your progress short! You exercise to get results right? Right! When it comes to lifting weights  (resistance training) the last few reps that burn help you maximize your results.
 
There’s no need to get into the sciency nerd stuff behind why your muscles start to “burn.” Just know that the burn is something you should be trying to achieve instead of trying to avoid. It’s literally one of the most important parts of your workout.
 
Just like the chorus in that old Usher song, “Let it burn. Let it burn. Gotta let it burn.”
 
So next time you’re working out and you start to feel the fire in your muscles, just let it burn. Trust me, if you do that consistently you’ll see a lot more changes in your body and a lot better results. Let the real firefighters do what they do best and stop trying to be one of them when you’re in the gym.
 
Now go be awesome!
 
Rialand Jones aka The Fat Assassin® 

Follow Rialand 
Facebook Rialand Jones- The Fat Assassin 
YouTube Rialand Jones
Check out his book Better Mind Better Body Better Life!

Complaint: You are always working/helping someone else. 
Truth: You are the hardest working man I know (only toe to toe with your 80 year old dad). You hardly ever stop. Even having what could be a debilitating autoimmune disease, you keep going, often not even saying how much it hurts or how uncomfortable you are. Your heart is to provide for us (your family) as God designed you to do. Though it feels like you're "always working", you still find time and energy to cook dinners, read with our children, help with bathing, bedtime, and so much more. You are undeniably an amazing husband and father! This goes unsaid too often. And, it does not stop there. Your heart is also to help others. You do so regularly, without expectations of compensation or return favors. You simply do it to help others using the innumerable skills and gifts God gave you. I love that you work hard, are obedient to God, and have a heart to help others. 

Complaint:How are you so "perfect" at everything? And why do you always want to take over /take charge of things?
Truth: The answer to this is deeply rooted in the above truth. You have an insatiable drive to learn all that you can to be able to do things for yourself (not having to rely on the skills of others). However, I also see that you are incredibly gifted with your hands. God has blessed you with abilities to learn and execute many trades and accomplish them well. I have seen you work your way through your career, earn the respect of many, and become a strong leader in the process. You have an extraordinary gift for leadership with an ability to keep peace between conflicting parties. And though these gifts seem to translate as "taking over" often times at home, I also respect the incredible leader that you are. You are diligent in doing your job well at work and at home. I repeatedly neglect to see that you are only trying  to help out at home and take some of my load. I am so grateful for the skills that you have and how it has saved us time and money in the practical areas of our life. Though it may seem you are "perfect" at nearly everything, I know, the truth behind that "perfection" is your hard work and drive to accomplish things completely. You are my MR. AWESOME! 

Complaint: You are  not supportive of my interests and  passions. 
Truth: You ARE my biggest fan!
I am a dreamer and my creative brain has taken over more times than I can count. Though you have allowed me to follow many of my crazy ideas, your intuition keeps me balanced. When I am trusting and follow my heart you are practical and see when things are just not right. Over and over you have had to pick up the pieces in my failures and disappointments  but, you have been my #1 supporter in my greatest accomplishments.  Thank you for being my cornerstone, pillar of strength,  stability and countenance when few others seem to be. You ARE my biggest Fan!

Complaint: We are too close to your family! Lack of privacy is an issue. Your family always seems to need you. 
Truth: Though my complaints seem valid at times, so many blessing have come form living close to family. You value your family and I admire that greatly. The relationships you have with your family and the time we are able to spend with them is something to be treasured. This is a trait and privileged that we have been able to pass on to our children. This beautiful place that we call home, our "creek life" is a place filled with memories; from our first date, to our wedding day, to our daily lives today with our children. We have rich heritage here on the creek! I am beyond blessed to be a MacGregor! 

There are so many more things still left unsaid but I hope the one thing that is never overlooked or forgotten is this: 

When you are hungry what kind of snacks do you grab?
What is your go to food choice? 
How about those kiddos? What kind of snacks are they reaching for?

I have tried to make it a habit of providing healthy snacks available for my whole family. I know all too well that if I don't they (ok myself included) will go looking for high sugar and junk food snacks filled with empty calories. I would rather my littles have nutrient dense foods, wouldn't you? Fruits & Veggies are great but it can be tough getting those little people to eat healthy proteins throughout the day.

I have gotten more creative in the kitchen the last several years.....and that is saying something because I am NOT a cook. My passion for nutrition in no way reflects my cooking skills. Although, the change to a healthy lifestyle has forced me to expand my knowledge and skills in the kitchen, for sure! If it weren't for blogs and Pintrest I would be severely lacking, still. But, I'm a teachable girl and I can get creative if I set my mind to it. However, IT HAS TO BE SIMPLE!  I have been know to take a couple recipes and tweak them to make them my own. These Banana Oatmeal Protein Muffins are one of those. Did I say simple ? These little guys are sooo yummy, protein packed, have clean & nutrient dense ingredients, low fat, and did I say so yummy?    

The Life Energizing Shake comes packed with:

• 24 grams* of protein, including 16 grams of ultra-pure, plant-based, non-GMO soy protein with precise ratios of 9 essential amino acids, optimized for high protein quality
• Added leucine to help preserve lean muscle and achieve a healthier weight
• A powerful patent-pending combination of prebiotics and one billion CFU of patented probiotics
• Omega-3 (ALA) to support heart and brain health

Contains no artificial flavors, sweeteners or preservatives, is gluten free, lactose free, low glycemic, and Kosher.

Friends, this is truly incredible stuff. I use it everyday! Its is so versatile and of course stable enough for baking. If you would like more information or would like to give this amazing product a try contact me or visit this link. 

So yesterday, I decided to take the plunge and do a Facebook Live video on my page ,with my son, as we made these delightful little treats. ​You can catch the replay (actually in 2 parts ) on Facebook at Melissa K. MacGregor. I need a little more practice on this Live Video thing but, it was kinda fun. 

I hope you will give these delish little morsels of foodstuff a try. Guaranteed to be approved by all age groups with no worries of empty calories or sugar crashes. I'd love to hear what you think of them. And if you have some creative snack ideas to share I'd love to hear those too. You can send your ideas to melissakmacgregor@gmail.com. 
Are you hungry for a snack? I am! Enjoy!

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