Frenchy’s Protein Crepes Recipe

One of our favorite hard body women, Swann Cardot aka Frenchy, has put together her favorite protein crepes recipe. Crepes originated in France and who better to share how to perfect a protein version than a fit female from France? That’s why we asked Swann to put on her chef hat and whip us up a batch of these bad boys.

A crepe is basically a very thing pancake. They’re often filled with a variety of fillings but it’s not necessary. Give this recipe a shot and let us know how they turn out for you.

Frenchy’s Protein Crepes Recipe

– 6 egg whites*
– 1 scoop of protein of your choice, I usually use a basic flavor like vanilla or peanut butter, but you can play around with different flavors or even mix them together.
– 1 cup of water
– Splenda (about 2 Tsp, depending on your taste for sweetness)
– Salt (just a dash)
– Cinnamon, nutmeg (optional)

Blend all the ingredients very well in a mixer.

Cook in a flat pan using PAM cooking spray, butter flavor.

As for topping, I suggest Walden Farms syrups, it’s 0 calories and tastes banging! For those who have less of a sweet taste like me, you can use Butter Spray.
*You can do the exact same thing replacing the egg whites with 1 cup of Muscle Egg.


You can follow Swann on Twitter, like her Facebook page and visit her new website,

Nicole Nagrani’s 10 Fit Tips For Students

Champion Bikini Pro, Nicole Nagrani shares a few tips on how she stays in top shape while attending college. Anyone who has attended college knows it’s not easy to eat healthy but it can be done. How does Nicole juggle prepping for a show while attending class, finishing home work, eating all her meals and working out? Find out she avoided the “Freshman 15” and more in her top ten fit tips for students.



By Nicole Nagrani

When attending school, things can get really busy when you have to go to class, finish homework, make time for studying, workout, find (healthy) food to eat, and attempt to have a social life. Yes, they say college days are your best days, but the way you treat your body in your adult-forming years can have a huge impact on your future health. Also, by forming good habits early on, you are more likely to continue taking care of yourself as you get older.

I began competing in the NPC as a teen figure competitor when I began college. Initially, my plan wasn’t to compete, but I was just attempting to avoid the “freshman 15” by eating healthy and working out. A lot of students are going out on their own for the first time and don’t really know how to acclimate to the new freedom they are given so they go buck wild with the partying, junk food, and staying up all night. Well, I have a few tips that worked for me that helped me stick to being healthy when I began college.

1. SET GOALS – Before you embark on your fitness journey, make goals for yourself and write them down. You are more likely to achieve what you set out for if you know exactly what you want to accomplish.

2. PRIORITIZE – If you are student, whether you are in high school, college, masters program or any type of educational institution, obviously your studies are most important. Then from there, you need to determine what is most important to you. If working out is really important to you to improve your overall well-being once you lay out all of your tasks on the table, then make sure it actually become a priority!

3. MAKE A SCHEDULE – When planning out your week ahead of time, include your classes, when you would want to workout, what body part you plan on training, when you’d have time to study, and when you’d have time to rest. This way if you follow your schedule you will get everything accomplished that you need.

4. EAT RIGHT – It is definitely not easy to make healthy choices at college, especially if you are on a meal plan. BUT… it is possible! You just have to be conscious about the choices you are making and really attempt to stay away from the garbage. Also, you can always stock up on healthy foods that are easy to grab on the go like tuna, rice cakes, carrots, and so on.

5. GET A WORKOUT PARTNER – It’s easy to let your busy day wear you out and prevent you from hitting the gym. If you have a scheduled workout with a friend you are less likely to stand them up.

6. WORKOUT WITH MUSIC – I can’t even tell you how many times I go into the gym at my University and feel like its social hour. People go there to see friends, talk in between sets, and really just create more distractions for themselves. If you wear headphones, you are less likely to pay attention to the dude trying to interrupt your workout and get your number!

7. DRESS NICE – I am a firm believer in the idea that if you look good, you feel good. Even if I have class at 8 am, I make sure I get up ahead of time to make sure I look cute because it really reflects on my mood. When I look cute it gives me a better attitude to approach my day, and I can better apply myself to whatever I am doing. This also goes for the gym. If you wear sloppy clothes and look like hell, once you start seeing people you know you are going to want to get out of that gym ASAP. Get some cute outfits so you feel comfortable in the gym and want to sport your new attire when you’re working on your fitness!

8. STUDY – When you apply your mind, you actually burn calories. Your brain utilizes a lot of nutrients that you put in your body. So maybe if you think of studying as a second workout, it wont be such a pain to actually get done!

9. GET YOUR FRIENDS INVOLVED – When you are at school and away from home, you really rely on your friends that you make to comfort you. If you’re friends are also interested in working out and eating healthy, then if you all are doing it, it will be much easier. Believe me, I know what its like to be sitting around all of your friends eating pizza and drinking beers while they repeatedly try and get you to join them against your own will. So maybe if they were all on the same page as you, you wouldn’t have such a hard time resisting them.

10. LEARN BALANCE – Nobody said that if you want to eat healthy and workout, that you can’t enjoy some of the indulgences that come with being a student. Every once in a while it’s a good thing to go out and enjoy yourself and maybe have a drink or so. It won’t kill you. Don’t deprive yourself of the experience, but learn how to balance yourself between your fitness goals and college fun.


Follow Nicole on twitter at @NicoleNagrani and like her Facebook page. You can watch Nicole compete at the  Arnold Sports Festival where she will attempt to reclaim her title of Bikini International Champion. Cisit for more information.

Disclaimer: Reader discretion advised, please consult your physician before beginning any exercise or diet program.