Team Posing at the Flawless Headquarters

We had a packed house at our team posing clinic this month! Thank you to all the athletes that took the time out of their weekend to come pose with us. It's always a great time seeing the athletes in person, have everyone together as a team in person, and seeing the team come together as a family. We are incredibly about this season, especially our first 2 team shows coming up in April! 

Our next team posings are scheduled! We will be holding posing in Phoenix, AZ Saturday March 10th and in Jacksonville, FL Saturday March 17th. Team posing clinics are always free to all current team members. Please email for address, time, and details. 

Alyssa Germeroth
Tips on Staying on Track Through the Holidays

1. Practice MODERATION. Do not try to deprive yourself! But be reasonable when allowing yourself to enjoy some treat foods. Listen to your body. There is nothing wrong with enjoying a good holiday meal and a few treats with your family and loved ones! In fact, we encourage it!

2. Keep Holiday cheat meals to one day. One day off your diet will not hinder your results or set you back. But a full week of eating stuffing, pies, and Christmas cookies will. So go ahead, and enjoy your holiday dinner! Seriously! But keep it to one day. If you are hosting dinner at your house, cook enough food for that meal (not an entire weeks’ worth of leftovers). If you do have leftovers, send them home with your guests.

3. Eat your normal breakfast. You don’t want to starve yourself in anticipation of overeating at
dinner. You will likely end up eating more that way.


4. Stay active throughout the holiday season. It can be difficult to get into the gym with travel and reduced gym hours over the holidays. However, don’t let this become an excuse to forgo all physical activity! If your gym has limited hours, do what you can to make it to the gym while
they are open. If your schedule does not allow for this or you are travelling somewhere where
you don’t have access to a gym, get creative with your workout! Do a quick body weight
workout from home or go for a walk or jog outside. If you only have time to get in a short
workout, keep it high intensity.


5. Don’t make the holidays all about food. Plan holiday get togethers with activities that are not
centered around food. Holiday movie nights, board or card games, volunteering, caroling, hiking, making Christmas decorations, and ice skating can all put you in the holiday mood without effecting your waistline.


NPC Nationals Miami 2018

This was an exciting and memorable trip down to Miami for Team Flawless! We had 6 bikini girls compete this year in the NPC Nationals competition. We are so proud of how hard each athlete worked for this show. Congratulations to all of these girls for the hard work they put in to get ready for the stage!!!

gwen nationals.jpg

Of course, after finals we all went for a celebratory dinner in Downtown Miami (a team tradition after every show).


We want to give a HUGE congratulations to Laura Norton for winning her class and becoming Team Flawless’ newest IFBB bikini pro!! Laura is a true example of perseverance. This year she competed in 4 national shows, missing her pro card by just 1 placing in 2 different national shows. But she kept at it, making improvements all throughout the year. We are so proud of her and cannot wait to watch her make her pro debut in 2018!

What a way to close out the 2017 competition season. We are looking forward to 2018 and we are already prepping the team for our first team show in March!

Ready to start your own journey to the stage?

The World's Easiest Pumpkin Spice Protein Pancakes


Strolling through Target today I stumbled across Birch Benders pancake mixes. I've ordered these mixes online in the past and was pretty thrilled to see them in Target AND to notice that Target was carrying their seasonal Pumpkin Spice mix! I know its getting close to Christmas and we are supposed to be getting all into Peppermint and Candy Cane everything, but I'm not quite ready to move on from Fall and my deep love for pumpkin spice. So naturally I was forced to purchase the pancake mix and create a delicious post workout treat for myself :) 

I love Birch Benders mix because 1) All  you have to do to make pancakes is add water, how much simpler could it get? 2) They use 100% non-GMO and organic ingredients 3) They are fat free which makes them optimal for post workout gains 4) They get super fluffy when you cook them, and taste amazing.

So here is my go to recipe for quick 5 minute protein pancakes. And of course you can create your own flavor combo by using a different flavor mix and a different flavor protein powder. 


  • 1/2 cup Birch Benders Pancake mix (Pumpkin Spice)
  • 25g Protein Powder (Vanilla Iso-100 by Dymatize)
  • 4 oz water
  • Butter Spray + Sugar Free Syrup + Light whipped cream to top!


 All you need to make yourself some home cooked pancakes in minutes!

All you need to make yourself some home cooked pancakes in minutes!


  1. Preheat skillet to 375 degrees Fahrenheit and spray with coconut oil spray.
  2. Mix ingredients in a medium bowl.
  3. Pour batter onto skillet.
  4. Flip pancakes once bubbles start to form and the bottoms of the pancakes are golden brown.
  5. Top with butter spray, sugar free syrup and/or light whipped cream.


Stack your finished cakes onto a plate and top them as you choose!