Training &
Nutrition Journal

Favorite recipes, productivity and personal growth hacks, and training tips from Crystal Gaskin.

Top 5 Macro-Friendly Snacks

In this episode I share favorite snacks for traveling. Continue reading below for more healthy snacks rich in protein, carbs, and fats to help fuel you throughout your day or take with you while traveling. read more

Episode 2: New Strength Training Program

In this episode I discuss my current training regimen, why I decided to change course and not continue training for my next bodybuilding competition, and how and when it may be appropriate for you to recourse your training plan. read more

Episode 1: My Eating Philosophy

A real, raw look at how I eat, the eating philosoophies I currently subscribe to, my struggles with stress eating, and an update on my competition prep training and nutrition. read more

Energizing Green Smoothie

Switch up your morning breakfast routine with this smoothie recipe from the book Eat Pretty. This is a perfect go-to for those who find themselves skipping breakfast for lack of time. For convenience purposes, green smoothies are as portable as a muffin or pastry—but...

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Top Tools for Meal Prepping Success

If you're a busy professional with limited time for prep, add a few of these to your arsenal. Having the right tools will better set you up for success as you start your meal prepping journey for the first time.   Necessary if you’re tracking your macros on a...

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Quick Crunchy “Cereal”

As you’ll soon learn, I am obsessed with breakfast foods. Since reading the Grain Brain by David Perlmutter, MD I have added this recipe to my rotation. It packs brain-boosting healthy fats and an abundance of antioxidants. Like its name implies, it’s a quick recipe...

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Non-Meat Protein Sources

The purpose—as I see it—with food is to provide your body with the raw materials it needs to repair, build, and maintain proper functionality. Amino acids are the building blocks the body uses to create muscles, cells, and other tissues (thanks, Wikipedia!). To be...

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Low-Carb Protein Waffles

Breakfast foods are hands-down my favorite. Give me a stack of waffles and I am a happy girl. Even on a flexible diet plan, the carbohydrate content of traditional waffles can be hard to work with. I recently discovered this Low-Carb waffle recipe from Amanda Bucci....

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