If you’re like me, you want to squeeze in a good workout before you run out to enjoy the Memorial Day Weekend barbecue, picnic, beach day, etc. Since I believe in maximizing time with friends and family, I’ve designed a quick and efficient total body workout that will have you dripping in sweat in about an hour.

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 You may have had a protein pancake before, but you haven’t had one like this Cinnamon Roll Protein Pancake. This version, which is made with the ridiculously delicious Gaspari Nutrition Cinnamon Roll protein, amps up the flavor of the typical protein pancake. For you gluten-free fit ladies, I also included a version of the recipe made with sweet potato instead of oats.

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 What do you do when the going gets tough? Do you look for solutions or excuses? Do you respond with grace or grump? Do you search for consolation or real talk? Do you give up or push on? When a goal is a priority, you cannot whither when the path gets uncomfortable, difficult or seemingly impossible. You must face those challenges boldly.  Being able to do so separates those who strive and from those who actually arrive.

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 Competing as a physique athlete has taught me countless lessons on how to successfully live fit. Because winning the day is about more than just having great glutes and a tight waist (although both are great pursuits), I’m excited to share with you a few of my winning lessons for life success:

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 Whether you’re like me and have a shelf full of supplements or you are new to supplements altogether, the breadth and depth of supplement options on the market can be very overwhelming. Where do you start? What is really necessary? Having just received an e-mail stating, “Help me!!! What are a few supplements that I should take to support my fit lifestyle?”, I thought I would share my top five supplement essentials for a lean and healthy physique:

Read more: Supplement Essentials