ammonstephens has written 134 posts for Athletics Health and Nutrition

Crunchy French Toast






  1. In a large bowl, whisk the egg whites, milk and vanilla. Soak the bread in the mixture.
  2. While the bread is soaking, place cereal in a sealed plastic bag and crush with a rolling pin. Add sliced almonds and shake the bag to mix. Pour into a shallow pan.
  3. Carefully remove the bread slices from the egg mixture and coat with the cereal crumbs on both sides. Place the coated slices on a pre-sprayed baking sheet and bake each side for 10 minutes, or until lightly browned.
  4. Top with cinnamon and sugar-free syrup.
Serving Size (2 slices)
Amount per serving
Total Calories 315
Fat 7 g
Carb 43 g
Protein 20 g



Blueberry Lemon Pancakes


Lemeon blueberry pancake

Lemon blueberry pancake




  • 1/3 cup Oat Bran
  • 1/2 cup Blueberries
  • 5 Egg Whites
  • 1/2 tsp Baking Soda
  • 1 Tbsp Sugar-Free Lemon Jello Mix or Lemon Drink Mix
  • 2 tsp grated Lemon Peel
  • Sugar-Free Syrup
  • Greek Yogurt, for garnish
  1. In a large bowl, combine all ingredients. Mix together and whisk until smooth.
  2. Cook batches in pre-sprayed skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
  3. Serve with sugar-free syrup.
Serving Size (1)
Amount per serving
Total Calories 222
Fat 2 g
Carb 25 g
Protein 25 g


Who can develop speed ? All can develop speed.

Have you seen the trend in the past 30 years in athletes? We have people accusing each other of PED’S because running-imagethey run faster , are stronger and just a better athlete. There is a reason athletes move better compared to 30 years ago. The education on developing better athletes is better  now compared to thirty years ago.

“You can’t control what the other athlete is going to do; you can’t control anything except for your competition and how you execute the race or how you execute the task.” – Michael Johnson 200 meter world record holder

How do we develop a faster athlete.

Developing a better athlete takes time and an understanding how the body moves as well as the sport being played.There are two areas in running we need to focus on when increasing a better athlete which is the stride length of the athlete and the stride frequency of the athlete. One of these two areas will have to be focused dependent on the needs of the athlete. Stride frequency is looked at with the number of strides taken within a given period or the distance covered by the athlete.Stride length at maximum speed is generally 2.3 to 2.5 times what the athletes length is.

Understanding Mechanics for Improvement

To increase speed there is a small checklist we can start with. remember each athlete has different needs so there is no cookie cutter for every person. The first thing each athlete needs is a resistance training program and this should be the foundation of any training program. Once we have established the foundation we need to see how each athlete moves.

Knowing how each athlete moves we can then find what their deficient and strengths are. To improve the stride length and stride frequency comes from increasing the mechanics of each athlete. What needs to be looked at is their elbow , and hand position  in relation of generating enough force without out reducing force. The legs need to be looked at the ankle complex the knee and the hip. These three joints need to be in an ideal position to be able to produce enough force to move faster.

Mechanics of the arm

With the arm we have to at the shoulder be able to have the ability to move forward and backwards with the elbow bent at 90 degrees. The hands have to be relaxed while running. When running the hands need to move forward at about the level of the athletes nose.The arm has to move forward and backwards never side to side. Moving side to side reduces the amount of force while running.

Mechanics of the Leg

The ankle complex needs to be in an in a dorsiflexion toes up position  except when the foot hits the ground. When the balls of the foot hit the ground the entire weight of the athlete needs to be on the foot. If you can stop the image of the athlete when they strike the ground it should be a straight line from the foot to the top of the athletes head. While the other leg is being raised to a 90 degree angle.These are some simple steps that need to be incorporated in being a faster runner.

Watch out for this

When focusing on these two areas we need to understand that are stride length and stride frequency interrelate with one and another. The result of overcompensation one over another can lead to bad mechanics. trying to increase stride length can lead to overstriding which will lead to a negative effect. With overstriding decreases the stride frequency so while developing speed we aren’t counterproductive.

Becoming the faster athlete

Once you are having good mechanics with a good resistance training program we can start to look at specific drills to increase more power in the athlete, with either better stride frequency or length.When more power is being produce by the athlete we will be faster. If you have any questions let me know by leaving comments or by following my blog. For more information on gaining more speed you can take my course on developing speed, agility and quickness.


Spicey Turkey Meatballs



  • 1.5 pounds ground turkey
  • 1 large egg
  • 2 large egg whites
  • 3/4 cup oats
  • 2 Tbsp. minced jalapeño pepper
  • 1/2 tsp. chili pepper
  • 1/4 cup salsa
  • 1/2 finely diced green bell pepper
  • 1/2 finely diced red bell pepper
  1. Preheat oven to 450 degrees F.
  2. Using your hands, combine all ingredients together in a large bowl.
  3. Form mixture into medium-sized meatballs.
  4. Set meatballs in a baking dish.
  5. Place dish in oven and cook for 12-15 minutes, or until golden brown.
  6. Top with added salsa.

Nutrition Facts

Amount per meatball
Calories 121
Total Fat1.7 g
Total Carb7.2 g
Protein19 g

Protein Brownies



  • 1 can (420 g) Libby’s Canned Pumpkin Puree
  • 2 heaping Tbsp Almond or Peanut Butter
  • 3/4 cup Cocoa Powder
  • 7-8 Medjool Dates*
  • 1/2 cup Pea Protein Powder
  • 1/2 cup Liquid Egg Whites
  • 1/2 cup Almond Milk
  • 1 handful Walnuts (around 38g)
  • 1/2 bar Dark Chocolate
  1. Blend all ingredients together, except for the walnuts and chocolate.
  2. Once mixed, add the walnuts into the batter. Mix them in with a spoon, and transfer your batter to a baking pan.
  3. Bake at 340 F (around 170 C) for about 35-40 minutes or until an inserted knife comes out relatively clean. Be careful not to over-bake the brownies—you want them gooey in the center. Feel free to take them out while they’re still slightly moist in the center.
  4. As soon as you remove them from the oven, “massage” your chocolate on top of them. It’s an easy way to add a dark chocolate layer to brownies and cakes because the chocolate melts on impact.
  5. Let the brownies set before you devour them.

*If you’d like to make your brownies lower in carbs, substitute some or all of the dates for your sweetener of choice. Just know that these brownies won’t be as gooey as they would with the dates.

Serving Size: 1 Brownie
Recipe Yields: 16
Amount per serving
Calories 101
Total Fat4g
Total Carbs13g (4g fiber)





Nutrition Facts:

Makes 16 squares

1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein



  • 1/3 cup Ideal (Xylitol)
  • 2 tsp cinnamon
  • 1 1/2 cups oat flour + 2 scoops vanilla whey protein
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
  • 2 egg whites
  • 1 cup unsweetened almond milk (Almond Breeze)
  • 1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)




  1. Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.
  1. In small bowl combine: (set aside)
  • 1/3 cup Ideal (Xylitol)
  • 2 tsp cinnamon

  1. In a large bowl combine: (whisk together)
  • 1 1/2 cups oat flour + 2 scoops vanilla whey protein
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw

  1. In a medium bowl combine: (whisk together & add to lrg bowl)
  • 2 egg whites
  • 1 cup unsweetened almond milk (Almond Breeze)
  • 1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

  1. Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
  2. Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.
  3. .Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.

Mexican Mocha Breakfast Meal

Mexican Mocha Breakfast Meal

Mexican Mocha Breakfast Meal

  • 1/2 cup rolled oats
  • 1 scoop chocolate protein powder
  • 1 tbsp unsweetened cocoa powder
  • 1/2 tbsp cinnamon
  • 1/2 tsp cayenne pepper
  • 1 cup unsweetened almond milk
  1. Combine ingredients in a microwave-safe bowl.
  2. Heat in microwave for 2 1/2 to 3 minutes.

What is our numbers ? Gaining Results With Knowing Our Actual 1 Rep Max

Feeling accomplished.

When looking at anything we all like to know if we are either doing good or improving. Nobody likes to feel like a

failure or feel unsuccessful. When looking at the gym and improving athletic performance we should have a measuring stick. Generally this measuring stick is an overall stigma of what your 40 yd dash is. We need

Don't Give Up ,Continue to Improve

Don’t Give Up ,Continue to Improve

to discard the generall measuring stick and understand the underline reason why we are trying to become a better athlete or physically fit.

“Every day of my life, I’m trying to find a different way to become better”- Ray Lewis

How do we understand success when enhancing our potential?

Gaining success while trying to develop our overall athletic abilities is obtainable for everyone. So why is it that so many give up or have no progress in their training? It is two things, having un realistic goals and second unrealistic idea of what level you are in your athletic abilities.

Understanding what makes a dream and goal is, are very important in gaining your athletic potential. Goals you have are going to be divided into meso goals, micro goals, and macro goals. Dreams fall under legacy or lifetime attainment.

When looking at our physical or athletic abilities we need to know where your real levels are including what our 1 rep max is in our lifts. By knowing where we are physically is when we can see our real abilities. When putting any strength program together, it is very important to understand of where your level of strength is.

Gaining strength with an understanding of where we are.

What is our 1 rep max? This is our measuring stick, knowing what are real 1 rep max, will increase our effectiveness in the gym. To me, I like to put it this way: what is our rep scheme to what weight we are, our amount of lifting needs to match. Our body is limited on what we can do and we only have a limited amount glycogen storage. With a limited amount of energy we need to as efficient as possible during the session.

Once we know what our real 1 rep max is, then we can start a road of progress. Have you ever gone to the gym and said this is what I’m going to do and then come up short? You came up short because you either have a  lack of energy or are doing more than what you are capable of.

Starting on the road of progress

Once you we have started on the road we need  a good measuring stick that is only to for you to see what progress you have made. Here our a few rules you need to live by.

This is your measuring stick.

  • 90% – 100% 3 to 1 reps per set
  • 80% – 89% 5 to 3 reps per set
  • 70% to 79% 10 to 5 reps per set

Once you can see and check what you are doing, with what you are capable of, you will grow with consistency. This is not a magic pill, but a start on the road of progress. Please, any questions go a head and leave them and remember to follow and listen to us on our podcast:  The Athletic Edge at blogtalkradio.com. Have a great day!




  • 1/4 cup coconut milk
  • 1/3 cup unsweetened almond milk
  • 1 tbsp peanut butter (or PB2)
  • 1 scoop 100% Whey (Vanilla)
  1. Blend and freeze.
  2. Remove from freezer five minutes before serving. Enjoy!
Serving Size (1 shake)Recipe yields 1 shake
Amount per serving
Calories 350
Total Fat21 g
Total Carbs7.5 g
Protein29.3 g


Peanutbutter and Jam Protein Shake



  • 1 scoop Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream
  • 1 cup almond milk (unsweetened)
  • 1 tbsp peanut butter
  • 2 tsp raspberry preserves (Stevia sweetened)
  • 1/4 cup raspberries
  • 1/4 cup blackberries
  • 1 cup ice
  1. Blend all ingredients together.
  2. Enjoy your super shake!
Serving Size (1 shake)Recipe yields 1 serving
Amount per serving
Calories 347
Total Fat9.5 g
Total Carbs38 g
Protein32 g

Muffins Building Muscles

Muffins building muscle

Muffins building muscle

  • 1/2 cup Coconut Oil
  • 4 Egg Whites
  • 1 cup Low Fat Buttermilk
  • 5.3 oz Siggi’s Coconut Icelandic Yogurt
  • 1 cup Almond Flour
  • 2 scoops BPI Cookies and Cream Whey-HD
  • 2/3 cup Unsweetened Cocoa Powder
  • 1/2 cup Brown Sugar in the Raw
  • 2 tsp Vanilla Extract
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1/2 tsp Salt
  • 1 cup Carob Chips
  1. Preheat oven to 375 degrees and place liners in muffin tin.
  2. In large bowl, combine all dry ingredients (flour, whey, cocoa powder, brown sugar, baking powder, baking soda, salt).
  3. In another bowl, whisk melted coconut oil, buttermilk, vanilla.
  4. With a spatula, slowly fold wet ingredients into the dry ingredients. Once the ingredients are incorporated, fold in the carob chips.
  5. Fill the muffin liners about 2/3 of the way and bake for 20 minutes. A toothpick should come out clean when inserted into the center of the muffin.
  6. Transfer to a rack and let cool.
Serving Size: 12
Amount per serving
Calories 284
Total Fat17g
Total Carbs27g

Pizza With Protein

Pizza with Protein

Pizza with Protein

Ingredients For The Crust

  • 1/2 cup Pea Protein Powder (unflavored)
  • 1/2 cup Liquid Egg Whites
  • 1/8 cup Buckwheat Flour
  • 1/2 cup Almond Milk
  • 1 tbsp Coconut Flour
Directions For The Crust
  1. Blend all the ingredients together until you get a thick batter. Using a spoon, spread the batter on-to either one or two deep-dish pans. I used two small non-stick cheesecake pans, and they worked wonderfully.
  2. Bake at 320 F (160 C) for about 15 minutes or until the crust has cooked through.
Ingredients For The Filling
  • 1 small chopped Onion
  • 2 chopped Garlic Cloves
  • 2 cans of Tomatoes
  • 1/2 cup of Cheddar Cheese (or grated Mozzarella)
  • 1 cup of Ground Beef (I used Grass-fed beef)
  • 1 tbsp Rosemary
  • 1 tbsp Thyme
  • Salt to taste
Assembly Directions
  1. Add toppings to the crust. I made mine by pan frying the onions and garlic until soft, letting the added beef simmer until cooked, throwing in the tomatoes and spices, and reducing for 30 minutes until the sauce has thickened).
  2. Bake at 320 F (160 C) for about 10 minutes or until the cheese on top has melted. Top with more cheese if desired.
Serving Size: 1 small crust (without toppings)
Recipe yields 2 (without toppings)
Amount per serving
Calories 251.5
Total Fat6g
Total Carbs5g (3.6g fiber)

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