I have been training like crazy with Andrew at Aspire Health and Performance and I am thrilled with what we have been doing. As the work continues one thing becomes abundantly clear; what happens in the kitchen is just as important to your goals as training. This side of things is a big challenge for me. Thankfully I have a lot of places to turn for help from people that really know what they are talking about. The Aspire blog regularly posts recipes and insight that I appreciate along with  family and friends who often send suggestions. My sister sent me a breakfast idea that has really worked well for me.

I made some minor changes to the original recipe and now have this almost every morning.

Flax Muffin in a Mug


1 tsp. butter

1 egg slightly beaten

1/4 cup ground flax meal

1/2 tsp. baking powder

1/2 mashed banana or handful of blueberries.. or both  (the banana makes it moister and the blueberries sweeter)

*nuts would also be good


Spray a mug with non stick spray, add butter and microwave for a few seconds to melt it. Add the rest of the ingredients to the mug, stir and micowave for one minute.  (It takes 1:15 in my microwave)

When muffin is done, just turn it out onto a plate.


It’s not pretty… but it tastes good and takes under 5 minutes to make!

Psssssst… a new 6 weeks of training camps are starting at Aspire.. totally worth it. DO IT!