Ascend Wellness & Massage

04/21/2026

What’s for lunch today?
Today’s a low carb day for me so my lunch was:
170 grams of spaghetti squash, 127 grams of chicken breast, 60 grams of marinara sauce, 10 grams of Parmesan cheese, and 66 grams of broccoli.

What are your go-to meals when doing the low carb/lower calorie days?

Calories: 297
Protein: 33g. Carbs: 22g. Fat: 9g

04/20/2026

Good morning- Happy Monday! What did you have for breakfast? I had my usual favorite protein pancakes 🥞 made with 1 scoop Vanilla Protein Powder (Sun Warrior), 33 grams of old fashioned oats, 9 grams of ground flax, 1/2 egg whites, about 3 tablespoons of unsweetened almond milk, sprinkle of cinnamon and a splash of vanilla. Topped em off with some of my usual toppings like natural peanut butter, sugar free syrup and some blueberries. 🫐

My coach and I are going to have me try carb cycling these last 3 weeks before I compete to hopefully help me mentally/encourage me a bit especially on leg days- I get A LOT more carbs on those days and significantly less on all the other days. Tomorrow’s my first low carb day with 75 grams of carbs for the day.

Calories: 494
Protein: 43g. Carbs: 37g. Fat: 19g.

04/20/2026

This is Cupcake- 🧁
The sweetest lil Calico. I adopted her from the humane society 7 years ago. She literally walked up to me and let me pick her up. Isn’t it the best thing to be picked by a cat to be their person?
Let’s see your cat pics!

04/19/2026

Ascend Wellness Bend has reached 400 Followers!! Thank you everyone so much for your support and for following!!! 🎉🙏🥳🎉🙏🥳

04/19/2026

Drove 2.5 hours away today to attend group posing practice to help me get ready to compete in 3 weeks.
(Posing practice feels a bit like doing holding yoga poses)! Ha ha!

04/18/2026

Happy Saturday- What did you have for breakfast?
I made my basic protein pancakes 🥞 and added some ground flaxseed and topped them off with some blueberries 🫐, natural peanut 🥜 butter and sugar free maple 🍁 syrup! These were a treat and will definitely do again tomorrow!

Adding ground flaxseed to pancakes increases fiber, omega-3 fatty acids, and antioxidant lignans, promoting improved digestion, heart health, and reduced inflammation. A tablespoon adds ~2g of fiber, helping manage cholesterol and blood sugar while boosting satiety. It also provides essential minerals and acts as a nutritious binder.

Calories: 562
Protein: 46g. Carbs: 42g. Fat: 24g.

04/18/2026

This is my nightly dessert/snack. It’s a chocolate protein mug cake! It’s super simple & tasty, very low carb, low fat and decent protein.

I mix 1 scoop of chocolate protein powder (I use Sun Warrior brand) with 8-10 grams of cacao powder or unsweetened cocoa powder.
Then I add 3 tablespoons of egg whites, 3 tablespoons of unsweetened almond milk and I use 1 tablespoon of sugar free hazelnut syrup. (You can use another sweetener if you like). Mix it all up and put it in a ramekin that has been sprayed with cooking spray. Bake for 18-20 minutes for 350 degrees. Don’t over bake it- it’s yummier when it’s still moist and soft in the middle! Top with whatever you like!

Calories: 204
Protein: 26g. Carbs: 12g. Fat: 8g.

04/18/2026

What’s for dinner? 🍽️
I kept it a bit simple tonight and made a 3 egg white scramble with some ground chicken breast 57 grams, some chopped onion 🧅 13 grams, a a chopped baby bell pepper 🫑, and some steamed broccoli 🥦 110 grams, and some guacamole 🥑 40g.

Pretty low calorie, low carb, but still good protein, nice flavor and satisfying.

Calories: 270
Protein: 32g. Carbs: 16g. Fat: 4.6g

04/17/2026

What’s for lunch today?
I had spaghetti squash (221 grams) topped with ground chicken breast (120 grams) marinara sauce (110 grams) and some grated Parmesan (10 grams).

Super tasty and filling from the fiber in the squash and the lean protein from the chicken. My macro/calorie budget is a bit tight for the time being as I’m getting closer to my goal competition in 3 weeks so I’m really trying to focus on foods that are both nutrient dense and satiating - while still super tasty 😋!

Calories: 276
Protein: 33g. Carbs: 22g. Fat: 7g.

04/17/2026

Happy Friday! What did you have for breakfast today?
I had my favorite pumpkin 🎃 protein pancakes 🥞, ha ha! I have them most mornings! They’re satisfying and tasty topped off with some natural peanut 🥜 butter and sugar free maple 🍁 syrup! They fuel me well though my morning workout and up til lunchtime. 😅
Calories: 551
Protein: 45g. Carbs: 42g. Fat: 23g.

04/17/2026

04/16/2026

As of this Saturday, I will be three weeks out from my first ever competition in the fit model division. Just got my check-in feedback from my coach. We have upped my cardio a little bit. Next week sounds like we will be decreasing my carbs some. Ready for it. We’re almost there. I just need these weeks to go by fast! Thanks for joining me on this journey!