High Fiber Protein Waffle/ Pancake Recipe


● 1 scoop ProSupps Whey Protein
● 40g MyOatmeal oatmeal (you can customize your favorite flavors)
● 28g Oat Fiber
● 14g Coconut Flour
● 1/8 tsp Baking Powder
● 112.5g (1/2 cup) Dannon Light & Fit Greek Vanilla yogurt
● 4 Egg Whites
● 1 Whole Egg
● 2-3 Tbsp water

● Heat griddle or Waffle maker
● Add all ingredients into blender or nutribullet
● mix until smooth
● spray cooking area with cooking spray
● pour mixture, cook like normal pancakes or waffles.

Eat alone or top with anything you’d like! I love Nuts’NMore butters!

Makes 6 waffle squares, Serving is for 2 squares.

Nutritional Information:
Fats- 4g
Carbs- 24g
Protein- 20g
Fiber- 11.5
Calories- 183

Tips- I suggest using similar flavors for protein, oatmeal and yogurt.

●Example 1:
ProSupps Banana Pudding Whey, MyOatmeal banana nut bread oatmeal, and Dannon’s Banana Cream Greek Yogurt.

●Example 2:
ProSupps Glazed Doughnut Whey, MyOatmeal Old Fashioned Doughnut oatmeal, and Dannon’s Vanilla Greek Yogurt

●Example 3:
ProSupps Chocolate Fudge Cake Whey, MyOatmeal S’mores oatmeal, Dannon’s Vanilla Greek Yogurt

The possibilities are endless!!

Discount Codes:
ProSupps- CODY10 for 10% off plus free shipping!
MyOatmeal- LAWYER15 for 15% off
NutsNMore- proteinprincess for 10% off

How to lose your baby weight in ONE week!

Hi! Congratulations on becoming a new mommy!

Since you are reading this I’m sure you can relate to every other woman who’s given birth. Once baby arrives we look at our bodies and say “what the freak happened?!”

The moment you realize the baby weight you had gained was not “all baby”, makes you start questioning your friends who told you that. It doesn’t matter if you gained 20 pounds or 80 pounds our bodies change and once the excitement of the new baby dies down we want it fixed… now!

Well, I’m going to tell you how to lose it all in one week!

Just kidding, I’m not.

Wait, what?

Not the answer you’re looking? Here’s the dilio, social media is setting a standard for women to shed their baby weight in ungodly amounts of time and frankly I’m getting fed up with it.

Everywhere you look there are fit moms galore. It’s amazing, I love it! But what I don’t love is the pressure it puts on new mom’s who are pregnant or who have recently delivered.

First and foremost before I continue, let me just say, I don’t judge other moms when it comes to their choices on fitness and nutrition. I think it’s wonderful women set goals and push themselves to accomplish them.

That said; no pregnancy is the same, no birth is the same, no woman is the same, no situation is the same. I hope you’re getting my drift.

I do not want to cause any hurt feelings, so I will be referring to myself and my experiences. I’m no expert but I’ve done this a few times; four births and six pregnancies (two miscarriages) I do know a little.

My experience, I know I’m not alone on this.
After having Gatlin, baby number three, I took about 7 months off from training. My husband Josh and I had just purchased our gym and ironically owning a gym actually made it harder to find time to workout. I was breastfeeding, Gatlin had colic and Josh was training for a bodybuilding competition.

I chose not to stress about missed workouts or ones that never happened. I was also very worried about reducing my breastmilk supply. At one week old we had to give Gatlin formula and he was allergic. I was determined to pump for a full year. So I held off to really “hit it” until after my husband did his competition.

November came; I was 8 months postpartum, Gatlin’s bout with colic was over and it was my turn to get in shape. I set a goal to compete in March. Using my own knowledge along with Josh’s guidance, I was a woman on a mission and starting slowly back into it.

Fast forward 4 months later I accomplished what I set out to do. I stepped on stage bringing the best ME I could.

A few weeks before I stepped on stage I posted a picture that went viral on social media. It is below with the caption I added with it.

Cody Lawyer pregnancy

The picture that went viral.

“One year ago today I stood in my kitchen cooking breakfast for my family…. with little Gatlin in my big belly lol! At the time the only thing on my mind was having a healthy baby boy. The next day he made his arrival (these pics are exactly 1 year apart).
After delivery my focus was NOT to lose weight or get in shape as fast as I could. My goal was to pump (breastmilk) for my baby for a full year. By doing this I knew I couldn’t cut calories… they were up in the 3000 range. So I took advantage of the hormones my body was producing naturally to build some muscle….which obviously worked out for both baby and I.
Now here I am 17 days out from my very first competition. I have NEVER had abs in my life!… and the best part about it is Gatlin still has his breast milk!
Hard work pays off… set goals and hold yourself accountable. Compare yourself to no one else but YOU. Make no excuses! Gatlin is still a horrible sleeper, he wakes up 2-3 times a night STILL! I’m tired, I have older kids I tend to also, and own a gym (owning it actually makes it harder to workout!) It may take you longer than a year… but my point is if you really want results you CAN get results. ♥”
The Pressure is ON!
Months passed, Josh and I decided to add a fourth and final baby to complete our family.I was determined to stay fit and healthy my entire pregnancy. I wanted to workout and eat right from start to finish. I even did a photo shoot for Muscle & Fitness Hers at 14 weeks pregnant. I wanted so badly to set a good positive example for other women.
Featured in Muscle & Fitness Hers, Fit Housewives of Arizona at 14 weeks pregant.

Featured in Muscle & Fitness Hers, Fit Housewives of Arizona at 14 weeks pregnant.

My inbox was flooded with other moms wanting to know my secrets, also wanting know if I would bounce back immediately after having my baby. I constantly received comments like “you’ll be back in no time”, “you’ll leave the hospital with abs”.

I had A LOT to live up to!

I thought I had it all figured out. I didn’t change my training much I just lightened the weight.

At 17 weeks pregnant I did a quick leg workout. Afterwards Josh and I went to get an ultrasound of our baby. We were beyond excited to find out the sex.

Laying on the table we found out two things. 1. We were having a boy. 2. I was getting contractions right below my placenta. The first news was exciting, the second was actually frightening.

I would “cramp” after every workout for a few hours. They always went away so I didn’t think much of it but seeing the contractions and having two premature births (28 and 32 weeks) it scared the bejezzus out of me.

I decided to stop all training except stretching. I wasn’t going to risk the health of my baby.

Mentally that was a huge blow. My plans and goals were not going to happen. I would never compromise the health and well being of my baby. However, the pressure I had to “bounce back” was still there.

Setting new goals.
The pressure to get fit was stronger than ever. So I set new goals. I decided I’d wait until after I had Bostin THEN once I felt good I’d dive back in and be ripped with abs as soon as possible.Delivery was fairly easy on my body. I felt pretty good so things were looking up.I should have known better.

Even though my delivery was smooth, I dealt with postpartum hemorrhaging for 3 months after delivery. This took so much out of me but thanks to breastfeeding my period stopped for several months. Hallelujah!!

On top of that I seemed to have all odds against me….
— My husband was working 2 full time jobs. 124 hours a week as a firefighter/paramedic
— I went back to running our gym one week after delivery. With BOTH babies.
— Bostin was a horrible sleeper he woke up at least 4 times a night.
— I was pumping (breastmilk) so I had to get up every 3 hours.
— Gatlin was having a hard time adjusting to the new baby. So when Bostin did nap I gave that attention to Gatlin.
— Talon and Camryn, my older kids, were both is school and sports so I prioritize those first.
— Any spare time was used to train clients.
— I literally had no time or energy.

These are not excuses. These are the things I chose to prioritize and what my schedule allowed.

So once again 7 months flew by and I hadn’t really worked out. I was fortunate to manage my weight and shed baby fat through diet and tracking my macros.

Again, I decided to build my food intake up so when I decided to lean down I’d have a good start and not have to diet so extreme.

I was successful. I got my numbers very high, I was at 500g carbs, 90g fats, 120g protein. Eating about 80% whole foods and 20% whatever else I wanted. I was weighing 112-114 pounds.

The Straw that Broke the Camels Back.
January came and bodybuilding.com was putting on their 12 week 200k Transformation Challenge.I have always wanted to do one of their challenges. It was the perfect motivation and opportunity to really get back on track. Who isn’t motivated by $200,000!?I was still pumping breastmilk so I didn’t want to go to crazy. I kept my food intake the same but started weight training 3-4 days a week. I kept my workouts around 45 mins and lifted heavy.

Body fat started melting off fast! I was on cloud nine!!

Of course with the shift in hormones, my periods came back with a vengeance. Lasting 2 weeks and I was going through 2-3 packs of overnight pads. Ain’t nobody got time for dat!

It started about a week into working out again. Along with the periods I was getting horrible migraines almost daily.

I ran into my OBGYN at the grocery store and we got to chatting about training and working out. I mentioned the issues with my periods and migraines. He said it could possibly be from the hormones produced while breastfeeding.

Stopping breastfeeding wasn’t an option. I really wanted Bostin to get breastmilk for a full year. Even though I had a huge milk supply and freezer full of milk I was starting to become concerned about Bostin’s nutrition. He was starting to eat solid foods and drank as much milk as he wanted, at 7 months old he was only 13 pounds.

After weeks and weeks of going back and forth I decided to supplement breastmilk with formula to see if he’d gain more weight. He did wonderful with both!

I was still pushing hard with the 200k Challenge. I was determined!

Week 6 into the bodybuilding.com Challenge I was feeling like death. I set up an appointment with my OBGYN to get the Novasure Ablation and Tubal Ligation procedures done. I knew I was done having babies so I wanted my periods gone for good!

Two days before my surgery I received an email that I was the week 6 challenge winner! The challenge I won was for before and afters up until that point. This was super exciting! I did not expect to win this at all.

bodybuilding.com Cody Lawyer

Bodybuilding.com week 6 challenge winner.

I also decided to stop pumping breastmilk completely. It was a hard decision but I knew my body couldn’t handle it anymore.

I knew the surgery would have me down from working out for a week or two. But I was so excited to finally feel good again! I set a goal to continue to eat healthy so my progress I had made physically wouldn’t all go out the window. As soon as my body was healed I’d get right back on track.

After the procedure I actually started feeling worse.

My periods were gone, but everything else seemed to go crazy.

Some of my symptoms:
Weight fluctuations from water retention 15-20 pounds.
Hair loss
Cold/ night sweats
Nausea/Vomit for no reason
Increase hair on face
Hair loss in pubic area and armpits
Extremely oily hair to the point it’s causing acne on my scalp

Constantly sick



Just to name a few things….

I went in for my two week post surgery follow up with my doctor. Everything “looked” good but I mentioned to him how horrible I was feeling and that my symptoms had actually gotten worse.
To spare every little detail I’ll give you a brief run down of what happened. We checked my thyroid levels and they were clearly off. I then went to see my PCP to follow up with him and to have more test done. My labs were not your normal results, they were mixed showing both Hyperthyroid and Hypothyroid. This lead him to believe it wasn’t stemming from my thyroid alone, but from my pituitary gland.
From February through May I had several different blood tests. A brain MRI to check for a pituitary adenoma, and a ACTH stimulation test to check my adrenal glands and cortisol levels.
I was emotionally and physically drained at this point.
I tried my best and followed through with the 200K transformation challenge because quitting was not an option. I knew I wouldn’t win but I was not going to give up.
After months of testing my doctor and I decided to start thyroid medication for Hypothyroidism. This was pretty much the root of all my medical problems since the day I gave birth. It just took me a year to figure it all out.
What I’m Getting At
I truly feel this was something my body was fighting before I even got pregnant with Bostin. I was experiencing symptoms during pregnancy that I thought were caused from hypoglycemia.
Ladies listen to your body. Don’t cave to the pressures we see daily on social media. (I know I am guilty!) It’s awesome you have that drive to get fit after having a baby. If you have had a cesarean or episiotomy obviously doing any exercise movements can be painful, and actually cause more irritation. Just be patient with your body and if it is giving you warning signs, listen!
Believe me I tried. I busted my booty in the gym, and in the kitchen. I was so angry with myself and with my body. I felt the body I had taken care of had now betrayed me. To top it off, I felt like a failure seeing pictures of new moms rocking abs  that had given birth just weeks prior.
I am currently thirteen months postpartum, I am slowly getting where I want to be. It might take me another year or two, but I will get there. In the meantime, I am going to continue to enjoy my little ones. They are only little once and is time with them is irreplaceable. It’s all about balance and what works for you.❤
Cody Lawyer Kids

My babies❤

Thank you for reading,
Cody Lawyer
The Protein Princess

How to finally achieve Fitness Success

Tired of starting over? Tired of quiting and feeling like you’ve failed? We’ve all been there and sometimes it takes several attempts to get it right.

I have been around the fitness block a few times and through trial and error figured out what works for me. I’ve accomplished fitness success and I have also failed miserable at it. I’m going to share some tips with you so you can be successful too!





If I wasn’t clear let me break it down for you. We all want to shed dozens of pounds and get the body of our dreams overnight… right?


I wish it were that easy, however here are some tips to help you succeed.

1. Be real with yourself.

If you didn’t put the weight on in a week you won’t lose it all in a week. As one of my clients said “I didn’t get this luscious overnight, I know it’ll take time”. Don’t expect a quick fix, it may take months. But it’ll be worth it!

2. Don’t bite off more than you can chew.

If you are new to the gym or even home workouts don’t commit to 7 days of working out. Most people get burnt out and quit after the first week. Schedule it! Just like any appointment plan it. Start with 3 days tops and work your way up. With as busy as I am I even I have to schedule my workouts!

3. A workout buddy can help.

If you lack motivation get a workout partner that is committed. If you have someone relying on you, especially to
hit the gym, you won’t want to be the slacker that cancels. But remember it is YOU that will get you results no one else.

4. Literally, don’t bite off more than you can (or can’t) chew!

Diet… the dreaded 4 letter word. Again BE REAL with yourself. Do not start something you cannot maintain more than a few weeks. Example: eating fish and green beans 6 meals a day. Yes you will lose weight fast BUT depriving your body physically and mentally will lead to binge eating and you’ll gain all the weight you lost back (plus more)!

5. Visualize your success.

Create a vision board with motivational quotes and pictures to keep you focused. I personally print out calendars and pencil in important dates. I am constantly uploading positive quotes and sayings. I know several people that print out fit bodies they wish to look like. I’m not against that but I personally don’t like to compare myself to others. Even though they inspire me I like to use my own pictures. To help me push myself to better MY best.

6. Have a trainer teach you proper use of the equipment and machines.

If you have the drive and motivation but are completely lost in the gym. Hire a trainer. It doesn’t have to be forever. It can be a few sessions so they can show you workouts and how to use the equipment. Knowledge is the key to success. You can also make a list of all your gyms equipment and look them up online. There are several sites that show animated movements.

Here’s a site I personally like. It has a great app you can download on your phone too.


7. A coach keeps you accountable.

Last but not least if you tried every other approach and are still struggling you can always hire a coach. A coach is different than a trainer. Typically trainers put you through your workouts and that’s it. You have to check in with coach via progress pictures, update on weight loss or gain. They give you nutrition guidance and workouts along with moral support to keep you going and motivated.

Happy Training!!

The Protein Princess
Cody Lawyer 💕

Fake Fried Chicken Recipe

I’ve had several people ask how I cook the chicken I post. Here is are pictures showing step by step how it’s done.

This chicken is so yummy not to mention super easy to make. It has a fried taste without the extra fat from oils

Here’s what you do…

1. Get a deep pan, that has a lid, and coat it with a cooking spray. Put on Medium heat.


2. Add chicken, I personally like to use frozen but fresh works well too.


3. Cover with lid.


4. This is what it looks like about 5-10 mins into it. Obviously fresh chicken cooks faster so you’ll have to watch it. Place lid back on pan.


5. You’ll notice a golden brown layer coating the pan. Flip chicken over.


6. Once you flip chicken add a tiny bit of water. (About 1-2 ounces)


7. With spatula or knife break or cut chicken apart. And Viola Fake Fried Chicken! No need to add seasoning this gives it an amazing taste!!


Here it is pictured with my coconut rice and baby peppers.


Hope you enjoy!

The Protein Princess
Cody Lawyer ❤

Postpartum Diastasis Recti – How it affects working out

Among the many changes our bodies go through while pregnant, many of us moms experience Ab Seperation. Also know as Diastasis Recti.  It’s very common,  two out of three pregnant women experience this.

So what exactly is Diastasis Recti?
Basically that fancy word means your belly sticks out because the space between your left and right abdominal muscles has widened. You might call it a “pooch.” When the ab muscles move aside like this, the uterus, bowels, and other organs have only a thin band of connective tissue in front to hold them in place. 

I was lucky enough to be one of the 2 women that get it. (Insert sarcasm)😉 Here is a collage picture of what abdominal muscles look like prior to pregnancy.  And what they look like when Diastasis Recti has occurred. The bottom part of the picture is my abdomen 9 months postpartum after baby #4. First picture I’m leaning back and you can see the bulge in the middle.  Second picture I’m flexing holding that bulge in. 


Many women have emailed me regarding this. I am not a doctor, but have spoke with several regarding Diastasis Recti. I have also had four pregnancies where I’ve experienced seperation each time. Every situation is different so I will share what worked best for me. Below I will go over a few questions women have asked.

“Can I still train my abs?”

I personally feel it depends on how serious the seperation is. Postpartum I would wait at least 6-9 weeks to allow your uterus to shrink back down.  At your postpartum check up talk about it with your doctor. 
I never train abs. I focus on keeping my core tight with every exercise I do. But never do anything with direct pressure on my abdomen. I also have a few minor hernias so direct pressure causes pain.
I have known women that actually cause more damage by doing abdominal exercises.  Especially when adding weight. If you have a large gap any pressure is going to cause it to grow wider, essentially causing more of a “pooch”.

“Will the seperation ever go away?”

Chances are, it won’t completely close without surgery to repair it. (*note: there are a few techniques available too. They are nonsurgical. The Tubler Technique and Mutu, I’m not familiar with either and have read mixed reviews so you may look into them yourself.) However it will narrow and sometimes become unnoticeable.  Depending on how lean your body is you may not see it at all.  Below is a picture of me at my leanest,  you can see the gap down the middle.  It’s not terribly bad, but with time it has grown closer together. 


Tips on dealing with Diastasis Recti-

⚫ Focus on practicing good posture.  Good posture will strengthen your back and core muscles. Allowing you to hold everything in better. Not to mention good posture makes you look like you lost 5-10lbs instantly!  (Try it!)

⚫ When starting to exercise remember less is more. 1 myth is that working abs will give you an amazing 6-pack. This is untrue.  Weight loss and loosing body fat is what make abs show.

⚫ Start slow, test the waters so to speak. Start with movements like seated movements (pictured below) and planking that don’t put direct pressure on your abdominals. You may feel fine during your workout but feel pain later. Remember there is a difference between soreness and pain caused from your muscles seperating more.

Here are a few core exercises to try.

⚫ Protect your core and back. During workouts while lifting heavy I always wear a belt. It helps hold everything in while giving support.  Don’t just rely on the belt though keep that core tight!

Happy Training!

The Protein Princess
Cody Lawyer ❤

Cookie Dough(nut) Protein Pancakes

Tired of the same ole boring breakfast?  All else fails make pancakes!


These are super easy!

⚫ 1 scoop ProSupps Glazed Doughnut Whey protein
⚫ 80g MyOatmeal ( I used oatmeal cookie flavor)
⚫ 2 whole eggs
⚫ 1/4 cup fat free milk ( or water)
⚫ 1 tsp xanthan gum

⚫ mix all ingredients in blender or nutribullet
⚫ heat griddle to 250°
⚫ spoon or pour mixture onto griddle, you may need to spread it evenly.
⚫ once golden flip and let other side cook
⚫ top with your favorite items… berries, icing, syrup, peanut butter. Or eat plain… these are THAT good!


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Get MyOatmeal from http://www.myoatmeal.com Discount Code: LAWYER15 for 15% off your order!