Stay on track even on #birthdays!

This can apply to all holiday. But today we will talk about birthdays! How can we celebrate and stay in shape!

The key is moderation. Balance.

Dinners, drinks, birthday cake....this can all add up. 

If you know you're going out for a big dinner, keep breakfast and lunch light. Splurging all day long is not a requirement on birthdays. Moderation is key.

Alcohol. Hey, we get it. You want to pop bottles on the big day to celebrate! By all means, bottoms up! But beware. Those calories add up. We recently broke down the calories in alcohol for you in a previous blog


here are low calorie drink options. Glamour did a great article on this:

Think vodka soda, rum and diet....request light on things like simple syrup. You can go for light beers. You might even skip mixers all together, and sip on liquor over rocks. There are options. Just be mindful.

Eat until you're full. Just because its your birthday does not mean you're stomach is suddenly bigger, or your metabolism is suddenly faster. On the contrary. The older we get, the more we have to work at staying in shape. Eat responsibly. 


Cake Cake Cake. We would never suggest skipping out on birthday cake. We would however recommend a small slice. Get a taste. Savor it. Enjoy it. And let your party guests go to town!

Another option is home made protein birthday cake!

ou didn't know that was a thing did you? Here is a recipe. Google it and you'll find tons!


Protein birthday cake:

1/4 Cup Coconut Flour
1 Cup Oat Flour
1 1/2 Scoops Training Fuel Whey protein powder
2 Tea. Baking Powder
3 NuNaturals NuStevia Packs
2 Eggs
1 Cup Milk Of Choice
1/2 Cup Greek Yogurt
1 Tea. Vanilla
1 Tbsp. Coconut Oil melted (or other oil)
Sprinkles! (optional of course, but fun)

To be honest, you can make this even if its not your birthday. 

So you get the picture. Moderation. Balance. You can still have an epic birthday without destroying your hard efforts in class or the gym.

Source: JaimieLeeFit,,