Healthy Waffle Recipe

If you are looking for a great Sunday Brunch or just want to change your breakfast up try out this great low carb protein waffles. You will not be disappointed!



  • 1/2 Cup Zero Fat Plain Greek Yogurt
  • 2 Eggs
  • 3 Tbsp 1% milk
  • 2Tbsp Ground Flax
  • 3 Tbsp Cornstarch
  • 1/2 tsp of Cinnamon
  • 1 tsp Baking Powder
  • 1 Scoop of Protein Powder


Pre heat oven to 350. Spray silicone waffle pan with cooking spray, set aside.                         In a medium mixing bowl whisk together the Greek yogurt, eggs and milk until smooth. In a smaller bowl stir together the remaining ingredients. Slowly whisk the wet ingredients into the dry ingredients until smooth.                  

Pour evenly into prepared pan.

Bake at 350 for 10-15 minutes or until the tops are browned and waffles have risen. Then carefully invert waffles onto a cookie sheet.

Place waffles back in the oven and turn on broiler. Broil until tops are well browned and appear dry. About 5 minutes.

Finished waffle.jpg

Serve hot with your favorite toppings. They are only 67 calories, which makes this a great breakfast option if you are on a low calorie diet. You can top the waffles with fruits and other toppings.

You can freeze the waffles as well and save them for another day. Simply place the frozen waffles in a toaster oven and they will be perfect. I hope you all enjoy this recipe!

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Workout Wednesday

Resistance Band Exercises

Resistance band/tube exercises are widely used by a variety of health and fitness practitioners - both for general strength and conditioning and rehabilitation or injury prevention. 

One of the greatest things about resistance band exercises are that they can be used in any situation. Warming up before practice, for getting that extra definition before walking on the stage at a fitness competition or even used at home exercise programs. They can easily be incorporated into a circuit training format helping to condition cardiovascular system as well as strengthening specific muscle groups. 

A large number of resistance band exercises can be developed with very little additional equipment. Smaller muscle groups that are hard to train with more traditional free weight exercises can be targeted. This makes it particularly appealing to athletic conditioning.

Sports-specific conditioning involves training movements rather than individual muscle groups. The versatility of resistance band exercises allows the athlete to mirror very closely the movement patterns in their sport with varying degrees of resistance. Perhaps even more important is the role they can play in injury prevention and rehabilitation

Biceps Curls

Here we have Cortney Lambert demonstrating the Bicep Curl with power tubes. This is a great exercise to do between sets or in a circuit training program.

1. Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2. Step onto middle of tubing with back foot or both feet.
3. Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4. Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement. 
5. Return to start position.
6. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Deltoid and Trap Pull

Here we see Cortney Lambert Demonstrate the Deltoid and Trapezius Pull. This is a great exercise to the major muscle groups of the shoulder. It will also target your core muscle group.

1. Step on the tube with both feet holding the handles with your palms facing your legs. 
2. Rotate your thumbs slightly forward.
3. Lean slightly forward to enable your arms to be vertical during the exercise. 
4. Raise your elbows towards the ceiling keeping your wrists in a neutral position. 
5. Pause when your elbows are at shoulder height, then lower.

Workout Wednesday

Core Ab Workouts

Is your body fit and ready for the summer? We all want the perfect six pack abs for the summertime pool parties and the days at the beach. Don't wait till the snow starts to melt to get in shape because it will be too late. You NEED to put the work in now!

For this week we have want to make the workout about the core to help you get ready for the summer. The Plank exercise is an isometric that can get you past strength training plateaus and improve energy transference between your upper body and lower body. You can do this workout at home or in the gym before you start your training session. It is one of the best workouts you can do to strengthen your core and they can be done in many variations ranging in difficulty levels.

Standard Plank

  • Place your forearms on the ground with the elbows aligned below the shoulders and arms are parallel to the body about width distance. 
  • Maintain a straight back while contracting your core abdomen. It is important to keep your neck and spine neutral.
  • For beginners hold this position for 30 seconds and work your time up as your core gets stronger.

Side Plank

  • The Side Plank is a much more advanced but it is of the same concept as the Standard Plank.
  • From a standard plank position keep one elbow directly underneath your shoulder, aligned with one another.
  • Only your forearm along with your feet for stability should be supporting your weight. Your forearm should be pointed perpendicular to your body. 

Advanced Plank Positions

You can always add a medicine ball to the any of the plank exercises to increase the difficulty of the exercise. See Sean Lundy demonstrating this below.

Consult your physician before attempting these workouts.

Recipe of the Week

Oatmeal Protein Cookies

If you are sticking to your workout plans, but are having cravings for sweets try these healthy oatmeal cookies! Added with our protein powder it will be a great in between snack during the day or after a great workout. Best of all they are guilt free!


  1. 1 scoop of Premium Isolate Protein
  2. 1 egg
  3. 1 tsp. of Vanilla Extract
  4. 1 Tbsp. of Milk
  5. 1 cup all purpose flour
  6. 1/2 tsp. baking soda  
  7. 1/2 tsp. double acting baking powder
  8. 1/4 tsp. salt
  9. 3/4 cup of oats
  10. Your desired amount of raisins

Baking Directions:

Preheat oven to 350 deg. Beat egg, vanilla and milk. In a separate bowl sift together protein, flour, baking soda, baking powder and salt. Add the dry with the wet ingredients and beat. Add oats and raisins then beat until combined. Drop by rounded teaspoons onto a cookie sheet. Bake for 12-15 minutes or until golden brown. Makes about 3 dozen cookies.