Nory Pouncil

How To Fuel Your Awesomeness Using Protein Powders And Giveaway!


Earlier this month I shared a smoothie powder that is great for travel. Today I am so excited to talk about another great protein powder for my travelistas. Many of us are familiar with Bob’s Red Mill Natural Foods.

For those that aren’t, Bob’s Red Mill Natural Foods produces more than 400 products, including a full line of certified gluten free products and an extensive line of certified organic products. With a wide variety of whole-grain products—from flours and hot cereals to baking mixes and grains—Bob’s Red Mill has “whole-grain foods for every meal of the day.”

An Employee-Owned company, Bob’s Red Mill is the nation’s leader in stone milling and is dedicated to producing natural foods in the natural way. They stone grind all common and many uncommon grains into flours and meals on over one-hundred- year-old mills.

With all of the sophisticated knowledge of recent times, no machinery has yet been developed that grinds grains into flour as well as these slow-turning, flint-hard quartz millstones of the kind used by millers since ancient times.”

So What’s In the Box?

  • 4 Protein Powders (Chocolate, Protein, Chai and Vanilla)
  • 1 scoop (1/3 of a cup)
  • 1 Fuel Your Awesomeness Bottle with a mixer
  • 1 Recipe booklet

I Hear You, But Tell Me About The Taste!

Enjoying a delicious cantaloupe smoothie using the chai protein powder.

I really like these protein powders. Since I received them in the mail, I’ve been on travel ALOT. So I decided to take some servings with me on my recent trips to both Mexico and Panama (posts coming soon). I took both the vanilla, the chai and the water bottle (which is awesome). I mixed the serving with 8 – 12 oz of cold water and enjoyed it for breakfast.

Since the protein powder comes with chia seeds I did not have to pack any extras (great move). The bottle comes with a mixer, the shape is very unique and it gets the job done. I have not tried both the protein and the chocolate, but don’t worry, I will share my thoughts on those flavors later this month so stay tunned.

Would You Buy This Product?

Yes I would. I seem to be on the move a lot these days, so having a protein powder that is tasty and healthy is very important to me. I really like how low maintenance this product is, all you need is cold water and you are all set. I also love that it comes with chia seeds and probiotics.

As I am transitioning to a vegan lifestyle, I like not having to worry about my probiotic intake. They also blend very well with fruits. I tried the chai with cantaloupe and water and it was delicious! If you would like to try this product, you can enter the giveaway below or use this coupon code.

Giveaway Time!

Don’t believe me? Try it for yourself! Our friends from Bob’s Red Mill will send you a full size protein powder (flavor of your choice: Original, Chai, Vanilla or Chocolate). This giveaway is ONLY open to US based winners. Enter below and do not forget to Fuel Your Awesomeness! Don’t forget to connect with us on Twitter and Instagram.

Make This Easy and Amazing Vegan Ice Cream You Will Love


Who doesn’t love ice-cream? It is the perfect treat for a hot summer day! When I began transitioning to a vegan lifestyle, I had a tough time giving up dairy because I love ice-cream. Haagen Dazs’ Dulce de Leche will forever have a very special place in my heart.

Who says vegan is boring? Enjoy this easy and amazing banana ice-cream recipe. It is delicious and full of nutrients like iron, fiber and vitamin B1!

But change is good and health is wealth, so after a little trial and error I’ve created a ice-cream recipe that I love and it is vegan!

For this recipe you will need at least 4 frozen bananas.

You will also need 1/4 of a cup of your favorite base. I prefer coconut milk, but you can use almond, hemp milk or any other dairy free option you prefer.

You will also need 1 tbsp of flaxseeds. Flaxseed a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. They are pretty awesome!

While not required you can also add raw cacao powder which is a source of antioxidants and iron!

Vegan Ice Cream

  • 4 frozen bananas
  • 1/4 cup of almond milk (or coconut milk)
  • 1 tsp of organic cocoa powder ((optional))
  • 1 tsp shredded coconut ((optional))
  1. Using a food processor (I use my ninja), mix your bananas, milk, and flaxseeds until the texture is smooth. This should take less than 4 minutes.

  2. Then add your coconut shreds and cocoa powder on top of your ice cream for flavor.

Note: You can mix the cocoa with the bananas in the food processor!

Feel Amazing Every Day Using This Protein Powder


From a very early age my mother instilled in me a love for travel. I was privileged to move to New York one of the most multicultural places in the world. One of the biggest challenges when traveling is staying committed to my clean eating lifestyle.

Looking for a smoothie for your travels? Find out why Amazing Grass’s Protein Food is a must to stay healthy while on the road.

I usually focus on two things, making healthier decisions around food and drinking lots of water. While I enjoy protein powders, I prefer them mixed with fruits, that was until last month. A few weeks ago I received a beautiful package from Amazing Grass.


  • 1 Protein Superfood Pure Vanilla
  • 3 Sample Size Protein Superfood
  • Eco-Friendly Mason Jar an Straw
  • Hemp Produce Bag
  • Maha Yoga prAna Towel

According to Amazing Grass, the Protein Superfood is an organic, all-in-one protein nutrition shake. Each serving promotes lean muscle, aids in digestion and satisfies hunger with providing 20 grams of complete plant-based protein, 7 servings of alkalizing greens and 2 full servings of fruits and veggies.


While on a recent business trip I took the sample packets with me and used them in the morning. This was the first time I traveled with a protein powder. I was very pleasantly surprised at how much I like the protein superfood. I mixed the serving with 12 oz of water and mixed it using the mason jar. While I liked it I felt it would be better with Ice. So the next day I added ice and it was much better!


Yes I would, for two reasons. First, it is perfect for travel. I would love to travel with a blender for smoothies but that is not an option, having a protein powder that tastes great only with ice and water is a must have.

Two, I am transitioning to an alkaline and the protein superfood comes with seven servings of alkalizing greens, which is perfect for me. I also love every single gift I received in my box. Especially the mason jar because it is also great to travel and help me keep my water intake on track.


Don’t believe me? Try it for yourself! Our friends from Amazing Grass will send you a full size protein superfood (flavor of your choice: Original, Vanilla or Peanut Butter Chocolate). This giveaway is ONLY open to US based winners. Enter below and do not forget to Feel Amazing Everyday! Don’t forget to connect with her on Twitter and Instagram.

5 Songs You Need in Your Playlist to Nail Your Workout


Am I the only one with a warrior song? That song that magically transports from our brain to our headphones; As if your brain sent an S.O.S right as you seem to be on perils of giving up! Then magically as if a personal trainer has given you that last kick, you push hard just enough to cross the finish line!

Looking for the perfect workout playlist?

We got you covered. Find out the top 5 songs you need to nail your healthy exercise and learn how music streaming can help you maximize your performance, push tempo and pace, create focus, and even elevate your mood.

My song is Work B**tch by Britney Spears. Listen to it on your next workout and watch your life change! So it got me thinking, what a perfect time to share Five Songs You Need in Your Playlist to Nail Your Workout!

This is What You Came For – Calvin Harris & Rihanna

Seriously, enough said! These heavy hitters collided in one of the most epic songs of the season. This song is confidence on a stick, and Ri and Calvin are great partners to have during your workout. If this doesn’t pump up your blood, please see a doctor!

This One’s For You – David Guetta feat Zara Larsson

This song is the official song of Euro Cup 2016. It not only uplifting and inspiring, but Guetta also delivers a beat that sends shockwaves through bones.

In Common – Alicia Keyes

The songstress has no doubt landed the coveted spot as having the song of the season. Its collection of beats will have you dancing in the middle of your workout! What a better way to burn extra calories.

Beautiful Life

Lost Frequencies. I stumbled on this beauty by accident thanks to the shuffle button. This song’s catchy tempo, great message, and just all around feel good vibe is the perfect running song!

All the Way up – Fat Joe, Remy Ma, Jay – Z, French Montana

I am a New Yorker, so maybe not everyone will appreciate this. But this song’s Swag screams New York – Brooklyn and Bronx together, and who doesn’t want to be All the way up during a workout!

We all want to subscribe to good music during a workout. The science has been out on this for a while, music, and health go hand-in-hand like peanut butter and jelly. Add music to any workout, and you can maximize your performance, push tempo and pace, create focus, and even elevate your mood.

Streaming services like Apple Music, Spotify and Tidal have created targeted playlists for different workouts. They are using cutting edge science to identify songs that are stimulating brain behavior and helping you keep moving during psychical activity.

Spotify has done a pretty great job at careful curation of a workout playlist created by star Dee-Jays all ready to match your tempo and pace.

Also, the app boasts a pretty impressive runner’s feature designed to match you steps per minute with songs selected randomly based on your speed. So next time you are outside getting your workout don’t forget to put some work into that playlist!

When is the Best Time to Train for a Ironman Race?


I’m finally headed to Kona to get this thing done. Before the big day I’d like to share a few moments from the journey.

Ever thought about doing a Iron Man race? Today Ben is giving you the inside scoop on how to properly train for your next iron man. He is breaking down the sacrifices, the commitment and why he loved it.

Why did I sign up?

One word, GROWTH. I am a firm believer that on the other side of a challenge there is a new direction for growth.

Ben crossing the Iron Man finish line in Hawaii.

What challenged you the most?

Social life

My days of grabbing late night dinners and hanging out with friends and family were numbered. Not enough hours in a day to get it all in. This is a SACRIFICE I made for a season of my life to experience something new.

Finding a place to train

I was hesitant to sign up at first, due to my work and travel schedule. Some cities I could bike and swim, but a majority of the time I just ran.


Having a clean diet is the best diet. I will talk more about this later.

Who inspired you?

Two people

The first person I met on a flight back to PDX. His name is Bruce Jerde and he was 65 at the time. He attended his first iron man to support a friend and was inspired by all the competitors. After witnessing the event he had no choice but to sign up. Not knowing how to swim was the only thing holding him back.

So a couple days before we met, he signed up for swim lessons. Then Bruce proudly said he would dedicate the next year of his life to completing a full iron man. He suggested that I look into it. That’s when I took my first step towards the ledge.

The moment that allowed me to jump was the interview I read with Chris Pratt (Actor). He discussed his training regimen before he started to film the movie Guardians of the Galaxy. The training ended up being preparation to complete a half iron man. Within the article he shared his training program and I thought,

That doesn’t look to hard. If he can do it; why can’t I?”

Shortly after that, I signed up for the Half IM and swimming lessons. I was ready to commit to completing a new goal.

What was your training regiment?

First, I want to say thank you to James Williams for being such a big help. He provided me with a training template and guidance for the past 6 to 8 months. We met once or twice a week at the beginning for 30 minutes.

We discussed my swimming technique and other key components to the race. After a month or so we jumped into the training and started to build up my endurance in all three areas.

On my off days I found it helpful to mix in hot yoga or yoga, strength training, massage therapy and a visit to my local chiropractor. I knew my strengths and weaknesses going into this competition, so I searched for help in my weaker areas and stayed patient with the process.

How important is nutrition, rest and recovery?

Nutrition is everything.

It was one of the tougher areas for me; from gastrointestinal issues, to craving foods that slowed down the recovery process. Like I said earlier, eating as clean as possible will only aid the rest and recovery process. A bad diet will produce slower training times and unnecessary stomach aches.

Try to keep healthy snacks around, cook if possible and if you are on the road ask for the cleanest version of the entree.

I continue to tell my self. Once I’m done with this event, I’ll be able to eat all the wings I want. So for this SEASON of my life I need to stay locked in.

Rest is important

Some days you will train up to four or five hours, so sleeping at least 7 to 8 hours is a must. If you don’t, you will see a significant drop off in your training.

Recovery is a must.

Create a routine and commit to it. Try to complete a stretch/foam roll session post work out and before bed. It will help in the long run (no pun intended).

What are your three biggest takeaways?

  • The COURAGE to CONQUER all fears head on.
  • COMFORTABLY sit in discomfort, it’s only temporary.

Final thoughts?

This has been one of the best experiences of my life. Being able to raise money for Phame Academy (A non-profit organization that helps adults with autism create art and inspire connection) is one of the most SATISFYING things I’ve ever done. Hopefully I’ve INSPIRED others to take that LEAP and join me next year.

Lastly, I’m excited to EXPERIENCE the good, bad and ugly because I know GROWTH is right around the corner.

Stay blessed y’all and Be the example!


Nike LunarEpic FlyKnit Review


A couple of weeks ago I got the Nike LunarEpic Flyknit iD running shoes as a gift. It was an amazing gift too. From when I first saw Sanya Richards-Ross debut them on her Instagram account I was intrigued by the running shoe.

Mainly because it didn’t look any other running shoe I’d ever seen before. It looked more like a basketball shoe than a running shoe. Needless to say, I was excited about getting my feet into them and hitting the pavement.

Earlier this month I took them out on the road last week and I was super impressed. My shoes came with an extra insole which I didn’t wear because I liked the way they felt without them. The first thing I noticed when I put the shoe on was the snug fit around the toe box and the heel counter.

The next thing I noticed was the support around the ankle was actually an elastic piece stitched to the shoe. The support around the ankle seemed sufficient for running. I didn’t feel comfortable in its support if I were to step off a curb wrong. Also, I normally run in mid length socks so the ankle sleeve wasn’t an issue. If you run in ankle or no show socks sweat around your ankle may get uncomfortable.

When I actually started running I noticed how light the shoe was which surprised me because they felt heavier. Compared to my Nike Zoom Pegasus 32 (9.7oz) these are only (8.75oz). The traction on the LunarEpic has a lasered outsole that grips like grips pavement really well. I had no issues with slippage.

When I started my run it was sunny and about halfway through my run it started raining (wouldn’t be Portland otherwise). The contact with the pavement remained true throughout my run.

Turning corners while running through downtown was my only critique of this shoe. I felt some slippage in the upper as I bent tight corners. This isn’t the worst thing ever but I noticed that I had to slow down a little bit on really tight 90 degree turns.

Other than that the only other drawback to the shoe is the cost. The LunarEpic Flyknits retail for $175. I might have waited longer to buy them if they weren’t given to me because I try not to spend more than $125 for running shoes.

Have you tried this shoe? What are your thoughts? Let’s keep the conversation going on twitter or instagram!

Healing The Pain: Remembering My Dad On My Journey


It’s June! 14 months later on my journey of transformation. But it’s also the month where we honor fathers. This Father’s Day, I am able to honor my dad’s influence on my journey.

Although, it’s been 26 years since my dad passed of cancer, he’s been with me the entire time. He has showered me with his love and guidance. He is the catalyst of the process of my surrender.

Stop Living with the Pain

In my previous post “How I lost 48 pounds using my FAITH and my WORK!”, I shared that my dad’s death created a void that I filled with food. It was easier to numb the pain of my dad’s death with food, than trust God to heal my heart.

But I believe that my dad knew that this wasn’t God’s best for me. One night, my dad spoke to me in a dream. He was crying. (My dad rarely cried.) He pleaded with me to “Stop living with the pain!” I remember waking up from the dream very emotional, but confused. I didn’t understand what “pain” he was talking about. So I just hid the dream in my heart.

After a few months, I finally understood what my dad was talking about in that dream. My dad was giving me a warning, based on his own experiences. He was a very proud, strong and hardworking man. He never showed any weaknesses until he got sick.

I remember going to a doctor’s appointment with him and he just got on the floor. He told the doctor that he couldn’t live with the pain any longer. This is when we learned that my dad had Stage 4 Colon Cancer.

My dad had been living with the pain for years and never told anyone. He treated his pain with over the counter stomach pain meds. But we never thought it was abnormal.

My dad finally had to reveal the pain, because it had become too great even for him to handle. But it was too late. The cancer had metastasized. Even with surgery and chemotherapy, he died five months later.

My dad didn’t want me to live with my pain. He knew that eventually my pain would kill me; spiritually, mentally, emotionally and even physically. He was pleading with me so that I could live FREE; free from the pain so that I could fulfill my purpose on earth. But HOW could I do it?

Healing the Pain

Acknowledging that the void from my dad’s death created the pain was only the beginning. I had to actively participate in the healing process. The fear of failure was so great that it paralyzed me. I didn’t trust God or myself to restart the process of losing the weight. But I knew that treating the pain was never going to fully heal the wounds.

Triggers from other pain/trauma would rip the scab off the wounds and then I would rebound with my familiar coping behavior; emotional eating. I knew that I had to take a leap of faith and simply surrender to God.

My surrender was critical to my success. I am grateful that I finally chose to surrender on April 20, 2015 and have been moving forward ever since. I’ve lost 78 pounds and counting. But most importantly, I have learned how to stop living with the pain!

Honoring My Dad

When my dad learned that he was really sick, he told me and my siblings to take care of each other and my mother. But he also told me that he would always be with us; looking down, smiling, proud and showering us with love.

I am so thankful that he spoke to me in my dream.My dad knew just how to connect with me to become a catalyst for my healing. He simply wanted to take care of his little girl. I am blessed to be able to honor his legacy this Father’s Day!

Pay attention to messages from your loved ones. God can use them to speak into your life to begin your healing process. Walk in your healing. Walk in your freedom!

How are you finding healing on your healthy living journey?

Fitness Fridays: 3 Compound Exercises You Need to Try


Hi, Friday!

Am I the only one who felt that this week was super long? In any case, Friday finally decided to bless us with its presence, and I couldn’t be happier!

Today is all about compound exercises. I am truly blessed to have a job with access to a gym. During my lunch hour, you will find me in the gym taking a much-needed break from work to reset and release any stress. Since my time is limited, I focus on compound exercises.

Compound exercises involve more than one muscle group. I love them because they are dynamic and challenging. Over the past few weeks, I’ve tried many of them, but these three are my favorite, and you should give them a try!

I recommend that you start with exercising for 20 seconds and resting for 20 seconds for 2 – 3 rounds. If you need more of a challenge, exercise for 30 seconds and rest for 20 seconds for 2 – 3 rounds. Rest for 2 minutes in between rounds.

Cobra Push Ups and Planks

  • To do this exercise, first assume a standard push-up position, then walk your feet and your hips into a pike position, you are looking for a upside down v position.
  • Keeping your hips elevated, lower your body until your chin reaches the floor.
  • Lower your hips until they almost touch the floor and at the same time press up and raise your head and shoulders towards the ceiling. Reverse the movement back to the starting point position and repeat.

Bonus Move: Side Plank Twist (Watch Video)

Plank with Hip Twist

  • Start on a standard push-up position and place your elbows directly under your shoulder
  • Keep your hands in line with your elbows, and your body completely straight – don’t let your hips sag, or stick them too high in the air.
  • Twist your hips to the right and gently touch the ground. Return to the starting position and twist your hips to the left and gently touch the ground and repeat!

Single-Leg Push-Ups

  • Start by assuming a standard push-up position
  • Lift one leg of the floor so that you have three points connecting you to the ground
  • Maintaining your leg elevated, finish the push-up and repeat.

We encourage you to stay active and tag us on Instagram, twitter or facebook with your compound exercises! Let us know if there is a particular area of focus you would like to see! Let’s embrace healthy living together!