Mini Pizzas!

pizzarecipepictureWhen you’re counting macros, extravagant meals can be a real b***h to keep track of! So, you have to get creative in the kitchen to keep your stomach happy and your mind sane. This is just a basic macro friendly mini pizza recipe that I made last night, and I absolutely loved it. Obviously, you can add as much-or as little-of the ingredients as you want or none at all! It’s all up to you and what you enjoy. If you try this recipe, drop me a comment below, and let me know how you liked it! bon appetit!

Mini Pizza Recipe – Serving Size 2 Small Torilla Pizzas


  • 2 La Banderita Whole Wheat Tortillas
  • 2 tbsp Dei Fratelli Natural Pizza Sauce
  • 1/4 Cup of Part Skim Mozzarella Cheese
  • Italian Seasoning
  • 8 Fresh Spinach Leaves
  • 16 Carando Turkey Pepperonis
  • about 2 tbsp of diced green pepper
  • about 2 tbsp of diced onion

* Pre-heat the oven to 375 degrees

Tortilla Pizza Preparation

  • spray the front and back of each tortilla with olive oil spray (do not use too much, about 1 second spray will do)
  • spread 1 tbsp of pizza sauce on one tortilla and the other tbsp on the other tortilla
  • sprinkle 1/2 of the 1/4 cup of mozzarella cheese on one tortilla, sprinkle the remaining cheese on the other tortilla
  • add your veggies and Italian seasoning: diced onion, diced green pepper, and spinach
  • add 8 pepperonis to one pizza and the remaining 8 to the other one
  • Place both pizzas on a cookie tray, spray the tray so nothing sticks, and cook for 10 minutes


Now for the part you have been waiting for, the macros. Keep in mind these are the macros for the specific pizza above. If you change ingredients, you will change the macros:

  • Calories: 347
  • Carbs: 34g
  • Fats: 15g
  • Protein: 22g

Have questions? Comment below! I’m happy to help 🙂



Sleep & Muscular Development

Sleep. Can’t get enough of it, am I right? What’s even worse is we can be so doggone tired, lay down to go to sleep and then it’s like the checklist you couldn’t get accomplished throughout the day hits you like a train! Now, you feel like you’ll never get to sleep … I’m sure we have all been there. As part of a healthy lifestyle sleep is important for many different reasons like muscular development and physical performance, improves memory, and also gives you a higher level of energy to take on the day! Since we, here at CSL, are geared towards fitness I am going to direct your attention to why sleep is important for muscular development and overall physical performance.

A little information on SLEEP

There are 2 categories that sleep is divided into, REM (Rapid Eye Movement) sleep, and NREM (Non Rapid Eye Movement) sleep. You spend a large portion of the night in NREM and progressively work towards REM sleep about every ninety minutes. The later stages of sleep that your body enters into are the most important when it comes to restorative function. The downside is that you can only get there by getting through the initial stages of sleep. Improving sleep quality is just as important as improving how often you sleep.

Human Growth Hormone

Most of your growth hormone is produced while you sleep and responsible for your physical growth.  Some benefits of HGH include but are not limited to:

  • Repairs muscles allowing optimal growth
  • Increases calcium retention improving bone mass
  • Promotes fat loss
  • Minimizes fat storage
  • Support optimal immune system function
  • Keeps your body running smoothly

HGH levels are high in childhood and peak in adolescence. HGH levels begin diminishing after puberty. HGH is constantly being produced throughout our lives and helps regulate the body’s metabolism aiding weight loss.


Recovery, the period during which muscle growth occurs, will not take place without plenty of sleep. Rest and the duration of rest are important for each and every muscle group. The rest time varies according to each muscle group and the intensity at which you trained. It may take your legs 2-4 full days to completely recover where your arms may only take 1-2 days. Full recovery will allow your body to grow in strength and size.

Sleep Time

Sleep time is very individualistic. Generally between 6 and 12 hours of sleep will suffice. Although there are super-humans out there like The Rock who seems to function optimally on very little sleep (props to him!) Find the time that works best for you. For myself I have noticed that 6-7 hours allows me to wake feeling energized and refreshed, any more than that and I feel sluggish the entire day!

Sleep tips & tricks!

Below are a few helpful tricks to allow you to turn off your brain and improve your sleep!

  • Keep a notepad on your nightstand and jot down anything that comes to your mind. Jot down your “check-list”. Write it down, leave it, and rest! This method allows peace of mind in realizing that you no longer have to think about it any further (fingers crossed!)
  • Utilize calming music to help you fall asleep and stay asleep. I won’t lie, I have had to use this method on those nights where I just can’t seem to relax. Listening to the sounds of birds chirping, waves crashing, rain, or grasshoppers allows me to mentally focus on those sounds alone eventually leading to sleep.
  • Maintain a clean room. This might sound very elementary but it works! You’d be surprised at how many adults go to sleep with clothing and shoes thrown everywhere, papers and deadlines sitting on dressers, etc. By picking up after yourself and placing any work related paper or information in the dining room or living area, you are promoting a stress free environment that allows for optimal sleep rest. The atmosphere in which you rest in plays a huge role on you mentally and eventually physically.
  • Implement a casein protein or a blended protein like CSL’s Clinical Protein before you go to sleep. I am famous for getting in bed, falling asleep, and waking up in the middle of the night hungry (I know I’m not the only one!) Your body goes through a period of starvation while you sleep pulling from its energy stores. For people trying to build muscle this can be detrimental. Try supplementing with a blended protein that contains slow digesting proteins right before you go to bed. The slow digesting protein allows your body to take in nutrients throughout the night while you sleep keeping you satisfied and avoiding hunger. This also allows your body to fuel itself from those nutrients and not your muscles, bonus!

CSL’s Clinical Protein also contains mct’s (medium chain triglycerides) that provide cellular energy for repair. These mct’s aid in muscular recovery while you sleep! Avoid muscular cannibalism and enhance muscular recovery with Clinical Protein! Click the link below for more information.

5 Ways to Remain Goal Focused through the Holidays!

(As seen on Clinical Sports Labs at

Athlete  with bottle of water after running workout outdoors

We are fast approaching that time of the year where New Year’s resolutions will be set. Am I moving too fast for you? Okay, ill slow it down a bit. . .

November is here and thanksgiving is just around the corner! The most festive times of the year where loved ones gather with family and friends and partake in the high carb, low exercise festivities. . . I mean, it’s true right? This is the time of year where goals usually receive a swift kick in the ass out the front door. But just because that’s the holiday “norm”, it doesn’t have to be you! Below are a few ways you can remain accountable and motivated to stick close to your plans in reaching your fitness goals even through the holidays!

  1. Re-write your game plan!

Chances are, you sat down a long time ago and wrote down your goals in a notebook or on a sticky note. That notebook is probably underneath books and papers that have accumulated over the months or that sticky note was maybe thrown away on accident; what I’m getting at is that the goals in your head have become clouded and may not be as clear to you as they once were. One way of re-introducing your goals back into your daily routine is to re-write them! Reacquaint yourself with your fitness goals and map out a plan of attack. This time, keep that paper pinned on your wall or somewhere you can see it daily. Never forget what it is you want and never stop working towards it!

  1. Cheat … Smart!

Yeah I said it, cheat. This pertains to you meat heads and fitness junkies out there! Competition prep can really hit you hard not only physically but mentally as well (you know). Allowing yourself to cheat is a healthy way to recharge you mentally and physically. Allow those extra carbs you consume through the holidays to fuel your workouts! Your brain will thank you for it as well for receiving the macro-nutrient it loves most! But be careful don’t allow your thanksgiving meal to drag you down. Cheat, but cheat smart. Enjoy thanksgiving and all the delicious, mouth watering carbs it provides but don’t let this cheat meal or day turn into a cheat week! Get on track and hit the gym the next day. That workout will be the best workout you’ve probably had in a long time.

  1. Short term reward for long term risk?

What I mean by this is when it comes to making decisions that may have a temporary reward ask yourself “Does this also have a long term reward?” Saying yes to a few sugar cookies a day can be your arch nemesis when the day comes that you have to check in with your coach around contest prep time. Yes have a cookie, but don’t over indulge! Think about the long term advantages and disadvantages of every move you make. Trust me, they count.

  1. Supplement your sweet tooth!

The holiday season is famous for its sweets! This is a perfect time to get creative with your supplements! With the help of Clinical Sports Labs’ delicious protein flavors you can come up with healthy, protein rich sweets that will help you steer clear of the devilish, high sugar desserts put in your path. I am a huge fan of blending Arctic Zero’s Cookie Shake ice cream with a scoop of Clinical Sports Labs’ vanilla ice cream protein and almond milk to make the most delicious milk shake on the planet! (My mouth is watering right now just thinking about it!) You can add protein to cookies, cakes, pancakes, oatmeal, and coffee to create something you can indulge in and leave the guilt behind!

  1. Don’t be hard on yourself

Look, we are all human. We all make mistakes and we all slip up. It happens. The point I want to drive home is that you shouldn’t hate yourself or be hard on yourself because you made the decision to eat cake. They don’t call it bulking season for nothing right? 😉 Your body is an amazing machine. It’s ability to adapt is profound. You can truly adjust, change, and manipulate your body in a way that you are happy with whenever you want. Yes, it may take some time to work off the cake you ate at your holiday party but the thing is that it’s not impossible. It’s not like that cake is permanently glued to your thighs or abdomen, although it may feel that way for some time. Don’t be hard yourself. Look at your goals and get right back on the horse.


T.G.I.M: Live life with no excuses

Be stronger than your strongest excuse.

Excuses tend to get us out of  many, many messes. It covers our asses when we need it most and gives us a reason for not wanting to or not doing something we know we should have done in the first place. The problem with this? Excuses can become little road blocks preventing us from moving forward towards our goals.

My alarm wakes me at 7:00a. I open my eyes and think to myself, ” I really don’t feel like getting up and studying. I am so comfy and could actually use a little extra sleep … I mean, I didn’t really get enough sleep the night before because … because of dog. He kept me up so late that night. My body needs to catch up on some rest and plus I have time later to study.” I hit “snooze” and go back to sleep.

This is absolutely legit and is something I struggle with almost every other morning. Since I really don’t sleep well at night, it is incredibly difficult to wake up in the morning. Especially to study. This is where I am failing to see the big picture and many of you are as well, (I know i’m not the only one who does this).

It isn’t about the studying or the sleeping, it’s about your goals, your dreams. It’s about doing whatever you have to do and whatever it takes to get you closer to reaching your goals. It is about what you have planned for your life. You can’t allow your excuses to become bigger than your goals! Tell those excuses to go f**k off and get to work! Build a life you can be proud of and a life that makes you happy. Learn to ignore those little excuses that your brain creates and learn to push past them. Look at the big picture and in my case, get out of bed. If your goal is to lose weight, wake up early and get that morning workout in before work. Save us all from listening to the perfect excuse you have created convincing yourself that you will do it later because we both know that wont happen! Trust me, I’ve been there and done that. If you are trying to grow your business then get out into the world and network your ass off. Don’t let your lacking skill-set excuse you from working hard. Teach yourself ways to improve your skill-set and then work harder. Wake up, work hard, and get it done! No excuses.

Be stronger than your excuses.




Living with Responsibilities

“I have a lot on my plate.”

This is certainly a phrase I have not used much of in my life leading up to now. I am a server which allows extra time in my schedule for things I enjoy doing. I love that! Starting next month, in November, my world is about to change. I am sitting here looking at all of my responsibilities and it has grown from little to A LOT! It is difficult not to get overwhelmed.

I wrote a blog post a while back about balancing your time with work, friends, family, and school. I wrote about how it is impossible to balance, instead you must counterbalance all of your activities. There is no time like now to “walk the walk” if i’m gonna “talk the talk”. It’s time to learn how to counterbalance.

I need to keep my goals in mind 24/7 and constantly remind myself why I started in the first place! I have to keep in mind the person I want to be!

The month of November brings on life changes including studying for my certification as a Personal Trainer and prepping for a bikini contest in march all while working to pay my bills and writing for my blog and Clinical Sports Labs.

If you have any pointers in organizing time efficiently I would love some advice!

Wish me luck!

Check out my post on counter-balance now by clicking the link below!



5 Motivational Tips for Success!


  1. Be Goal Driven and Specific

What is the number one thing you constantly hear about how successful people became successful? Goals. Every person who is successful today has set goals that got them to that point. The number one way to achieve success is to set goals and work your ass off reaching them!

The quality of your goal is extremely important!

Let’s say you want to set a goal with squatting.

“I want to squat heavy” = this isn’t a goal … slacker.

“I want squat 200 pounds” = alright, it’s a little better but let’s be more specific.

“I want to squat 200 pounds in 16 weeks” = Ding, ding, ding, ding! Now we have a quality goal.

A quality goal requires specificity and must have a deadline.

It is important to set goals that are detail oriented.  I am fairly new to the fitness scene with only lifting confidently on my own for about two years. I have always had vague goals in the back of my head like a specific physique or lifting heavy for certain lifts. I never specified what weight I wanted to hit AND the amount of time I would designate myself to reach this goal. Specificity is key! Set your goal, set a deadline, and keep track!

Goals are important and are crucial but it’s also very important not to become obsessed with your goals. Realistically, you simply will not reach every single goal you set. Even the strongest, leanest, fastest person will fall short of their goals at some point … the key is not to get down on yourself when this happens!

Every failure presents a learning experience, so even though you did not reach that goal, you still gained something from the experience that will help you reach your goals in the future!

  1. Review your goals OFTEN!

How often do we push important life planning like goal setting aside for more immediate matters like work, bills, and family? Pretty regularly. It’s part of life. Make goal setting a priority. Setting aside time just once a week is all you really need! The best time to review your goals is first thing in the morning. When you get up, review your goals, remind yourself how important that goal is to you, and how you plan to eventually reach that goal. Five minutes is all it really takes!

  1. Don’t be afraid to change it up!

If you are anything like me, atmosphere is everything when it comes to fitness AND motivation. I am a huge “vibes” person, I can feel the serious, goal driven vibes coming from the person next to me at the gym. You know, the guy who is lifting heavy, panting, breathing heavy, and pushing himself further and further … well, that is exactly what motivates me. My motivation is high when I can feel other people’s motivation is high. On the opposite end of spectrum, my motivation can diminish when there are clusters of people having a conversation hogging the weights … dear Lord!

Don’t be afraid to change gyms if you notice the atmosphere just plain stinks! I’ll take old equipment, dirty floors, and bent bars over the other gyms if the atmosphere pushes me to be my best! Also, don’t be afraid to change-up your training routine. Change your reps, sets, weight, add plyos, HIIT, cardio, etc.

Step out of your comfort zone!

  1. Don’t be a shallow Hal, see the bigger picture!

It’s easy to get caught up in all of the gym selfie progress pictures and videos on IG. Yes you are working hard to better yourself physically but step back and look at the bigger picture. You are working hard to strengthen you mind, muscles, heart, and bones. You are creating a healthy body. A healthy body that is able to run around with your children. A strong body that is able to provide for your family and someday see your children get married. The bigger picture is that you are simply improving your body so that you will live a longer, healthier life.

  1. Grow a Pair!

Honestly, there comes a point in your journey towards your goals where getting motivated through others will just simply lose its impact on you. Simply put, you will need to motivate yourself. YOU need to want it!

If fitness is just too much of a hassle then stop and do something that makes you happy! Hula hoop, collect insects, run an ant farm, whatever it is that makes you happy … do it.

Being able to improve your physical and mental health, your physique, and bodily function is a privilege life allows us to experience and it is a privilege that most people only dream of doing in their life time.

So, don’t just dream of  it, work hard and achieve optimal health.


5 Ways to Enjoy Fitness Post Contest Prep

If you haven’t checked out CSL’s amazing supplement line yet be sure to check it out! Also, stop by The Vault to check out my articles! I write 2 articles a month that vary between fitness, nutrition, and lifestyle. Check out my most recent article today!


5 Ways to Enjoy Fitness Post Contest Prep

I don’t know about you all but I am so very excited! Want to know why? Simply put, Fall. I adore this season. Colorful leaves falling from the trees, cool air, and all of the fun festivals … don’t even get me started, (I can be quite the southerner at times). Not only is fall a beautiful season but it’s also a chance to let ourselves relax. It’s time to make some room in those macro plans of yours for turkey, apple pie, and a few cocktails! Unless you are Ashley Kaltwasser who seems to be on contest prep year round (wonder-woman maybe?), then you may need a little bit of a break from all of your restrictions. Below are five things you can do to let yourself loose, have fun, and enjoy fitness!

1. Run a Race
This is a great way to remain active and to switch up your routine a bit! Your normal weight lifting or prep routine can get old and boring. Try something new and sign up for a race like a 5K or even the menacing Savage Race! is a great site to visit to find any local races in your area. Step out of your old, boring routine and spice things up with something new!

2. Rock Climbing
9.22.15 Workout ImageHere’s one for those of you who are adrenaline junkies! Talk about something different to try. Rock climbing is gaining popularity and guess what … You don’t have to be outside to do it! There are many indoor rock climbing venues where you can get a quick training session in and then be on your way to rock climbing! For those of you who like to test the waters, give outdoor rock climbing a try! There are great rock climbing schools that can teach you the ropes—no pun intended. It’s healthy to test the limits and rock climbing will certainly do that!

 3. Fitness Classes
It is truly amazing to think about just how many options you have when it comes to exercise and fitness classes. Let’s see:
• Zumba
• Yoga
• Body Pump
• Pilates
Just to name a few of the most popular classes. There are also group personal training classes where you can get the one on one attention you may need in a fun group setting! I actually started out utilizing fitness classes when I was new to exercising! I highly recommend it not only as a good starting point for beginners but something new for all of you experienced fitness gurus!

4. Hit the Water!
I know we are coming to the end of summer season but don’t blow out that flame just yet! We can still squeeze some summer time fun out of it! Hitting the water in a canoe, kayak, surf board or wakeboard is a great way to help you let loose from your zombie prep! Here are a few ways you can take your fitness into the water!
• Kayaking
• Wake boarding
• Surfing
• Tubing
• Skiing
• Swimming

5. Visit a New Gym
If you’re anything like me I am not a fan of straying from my home gym. I know where all of the equipment is located and the people there are familiar, but visiting a new gym can actually refresh you not only physically but mentally too! Every now and then I will visit a new gym that a friend of mine trains at. It’s kind of like moving somewhere new. You don’t know anyone and they don’t know you. It can be scary but at the same time quite the adventure.
Visiting a new gym gives you a chance to try a brand new fitness regimen with machines your home gym may not have. It also allows you to meet new people, make new friends, and network.

Let’s face it, even though I have never experienced competition prep for myself I have researched it quite a bit and follow many people who do compete on my social networking sites. I am always reading about the positives and negatives of prep, the whirlwind of emotions you experience all getting you to reaching that goal of stepping onto that competition stage. After your prep, try to give yourself a break both physically and mentally by having some fun with your routine (your body and soul will thank you for it!).

Meagan Kunisch
Lead Editor/Clinical Sports Labs

Meagan Kunisch

Meagan is a fitness and health blogger who regularly writes for Clinical Sports Labs. On her blog named FitLife, she shares her passion and drive for living healthy and fit. She is a promoter of positive thoughts, exercise and optimal health. Check out her blog at .