Protein Cinnamon Roll Recipe

If you have a sweet tooth but don't want to be in a calorie overload there are tons of ways to make desserts more friendly to your diet. I love doing protein mug cakes and the one I'm showing you today is cinnamon roll!

Protein Cinnamon Roll Mug Cake
Macros: 3F/12C/27P 172 calories

1 scoop of vanilla or cinnamon protein powder
1/2 tsp baking powder
1 packet of Splenda
1/4 cup of milk
1/2  tsp vanilla flavor
1 tbsp Splenda brown sugar blend
1/2 tsp cinnamon
1 tbsp Walden Farms Pancake Syrup

Mix the protein powder, baking powder and Splenda packet in a bowl or mug. Add milk and vanilla. Whisk vigorously with a fork until all chunks are gone. In a separate bowl, mix brown sugar, cinnamon and syrup. Pour into your cake batter in a swirl. Depending on your microwave, nuke for up to 1 minute (I find 45 seconds is about perfect). If you want to make a frosting, mix protein powder and milk in the same way you would make royal icing (about 1 tsp powder to 1/2 tsp milk) and spread on top.

I hope you enjoyed this recipe! For more, subscribe to my YouTube channel and like the video so I know to bring you more content like this.

xo, arielle


The Best Free Guided Meditations

I have been practicing meditation for a few years now but it wasn't as useful to me until after my divorce when my mind was in shambles. I was really struggling with my thoughts and meditation was a way to ground myself, connect and heal. These are some of the meditations I used and continue to use to help keep my life in flow and relaxed. I consider them the best free guided meditations out there. 

You can begin and end your day with these morning and evening meditations from Gabby Bernstein. I like to use these when life is feeling chaotic and I need some balance.

Want to fill yourself with peaceful energy? Try the light sourcing meditation from Rebecca Campbell. I just discovered this one and I felt super relaxed after.

If you feel like you are being pulled in many different directions, this cord cutting meditation by Rikka Zimmerman could do the trick! I use this one whenever I'm feeling overwhelmed by the people in my life.

Having trouble forgiving someone? This meditation from Gabrielle Bernstein is sure to help. I cannot tell you how many times I have had to turn to this one over the years.

If you are wanting to attract your perfect mate, I love the Medi-Dating album. This one really helped me when I was working on attracting my partner.

If you're brand spanking new to meditation, try my intro to meditation class. It's a very basic and easy way to get yourself started.

Looking for more? Tara Brach has quite the library. Here are a bunch more from Gabby B that I regularly use, too. These ones from my fav mindfulness book are awesome.

Do you have any guided meditations that you love?

xo, arielle


Walk Through the Falls

Fear loves to poke it's sneaky head out and ruin the fun. There have been so many times in my life where a moment of fear kept me from doing something I really wanted to. 

There have also been times where I have told fear, no not today, and did the thing anyway.

I visited Cataract Falls last weekend with my family and I knew I really wanted to walk under the falls and go behind it. A moment of fear tried to stop me. I had to force myself to walk through. 

The cool, gushing waters hit the top of my head as I pushed myself through the current. I discovered an alcove and watched the waterfall from the other side. 

In the end, we all must walk through the falls. Maybe your fall isn't literally a waterfall but what is fear keeping you from? Is it that new job, a wonderful relationship, living your dreams?

I hope you will walk through with me. 


Flying Lesson

In 2014, I embarked on a journey to face my fears. I decided that if there was something on my bucket list or an activity that downright scared me I had to do it. 

Since then, I have learned how saying yes and facing fears profoundly changes lives. 

My newest activity was to finally take the flying lessons I had been dying to do. 

Before I arrived, I was expecting to be the co-pilot and do a few controls. I was surprised when the instructor said, "there's the pilot seat, that's where you will be sitting." Then he went on to explain that I would be doing everything while he would be "watching (me) like a hawk." I explained I was afraid of the taking off and landing. He said I would just have to do it. So, I did.  

When it comes to life you just have to go for it. Getting caught up in your head and giving into the fears keeps you stuck. While I was fearful, nothing was remotely close to what fear was telling me. In fact, it was a really cool, unique experience and something I would totally do again. 

I have been really proud of myself for looking fear in the face and doing things I think I can't. It has been magical for me and keeps me trying all kinds of new activities. It has also helped me work on other fears...like the pesky what will people think of me? garbage. 

Go after those fears and do something extraordinary. 😘