Another addition to the SC Team, welcome Rachel Calhoun

Rachel Calhoun - Intro/Bio -

The writing team is growing and the education, knowledge and creativity is flowing like the three rivers. Rachel had been referred to us as being an enthusiastic, and creative individual that would be add value to our team. We’ll just let you read about Rachel in her brief bio below.

My name is Rachel, and I am a fitness fanatic. I’ve loved being active since I was young. I played volleyball, basketball, softball, and lacrosse in high school. Once I got to college, I knew I wasn’t good enough to play Division I sports. This is when I dove into group fitness.

I earned my Zumba certification sophomore year at Robert Morris University, and my second Zumba certification my junior year. I enjoyed teaching three days a week, but my hips thought otherwise. I needed more stretching in my life, and I knew the only way I would stretch my muscles on a consistent basis was by teaching Yoga. During my Yoga training, my “Gumby” classmates would touch their toes with ease, while I would just be lucky to grab my shins. Luckily, I made it through, received my certification and started teaching. Unlike most Yoga classes, I play relaxing acoustics of John Mayer, Jack Johnson, Bob Marley, etc. while strengthening and stretching the muscles. Some of the places I teach my fitness classes include Dick’s Sporting Good’s headquarters, NOVA Chemicals, Robert Morris University, and Boom Fitness. I love teaching group fitness because it gives me the most satisfying feeling knowing that I am helping others better themselves.

The summer of my senior year in college, I found an interest in power lifting. I enjoyed the feeling of “that set was easy, put more weight on the bar.” I took every day as a challenge to beat my weights from previous weeks. I’ve been lifting over two years now, and I enjoy every minute of it. Once I understood all of the strength training terminology and how the muscles worked, I decided to get my ACE Personal Training Certification. I wanted to help other people prepare for the test, as well, so I started an ACE Personal Training Prep course at Robert Morris University that meets once a week.

Food is another top priority with fitness for me. I have a blast coming up with new recipes and fun creations out of different healthy foods and supplements. I like to think of myself as a food scientist. In order to stay healthy but still enjoy food, I had to figure out how to create my favorite foods in a healthier, more nutritious way. Some of my favorite foods are pizza, ice cream, pancakes, cookies, brownies, and anything with peanut butter.

My goal is to help others positively change themselves from the inside out, whether that comes to food, fitness, or mental well-being.

Let’s have a warm welcome to Rachel to the SC Team!

Supplement Central welcomes Sossie Rose to the team

We stumbled upon Sossie Rose as she pursued her way through NPC competitions this past year. Seeing the determination and education on her industry, we knew she had to be a part of the team. Sossie gives us a little bit about herself.

Sossie Rose - Supplement Central Writer -

Full Name: Sophia Sciarretti

Place of Birth: Pittsburgh, PA

Date of Birth: 09-29-1993

Stage Weight: 113

Off season Weight: 120

If you follow me on Instagram or Facebook, you will notice that I go by Sossie Rose. My college roommate invented this name. However, my real name is Sophia Sciarretti. I am currently attending Robert Morris University going for a duel major in marketing and management. I also compete in NPC bikini competitions.

Growing up in a huge Italian family, eating was my biggest hobby. Pasta and bread was my staple nutrition. Sauce and coffee ran through my blood stream. (Yes, I was a chubby little girl lol) I competitive danced for about 13+ years and was the captain of my high school dance team. Upon arrival to college, I realized I was out of shape and embarrassed about my appearance! At the time, I was working at a local gym and knew a couple girls that were getting ready to compete for their first bodybuilding show. I tagged along to do their hair and makeup for their big competition. Seeing all these gorgeous girls in amazing shape, I convinced myself that I was going to look like them someday. I started training and dieting for my first bikini competition and it was a big “wake-up call” for me to say the least. (NO MORE PLATES OF PASTA!) However, I endured the diet and training and ended up placing 4th at my first show! That competition bug has bitten me, and I am hooked.

The stage is the fun part but I love training, pushing my body to the limit, and seeing the results of hard work and dedication. I have learned so much about my physical and mental capacity. You acquire more and more knowledge on training, nutrition, and what works best for your body as each year passes. Being that I am only 21, I plan to keep moving forward on my fitness goals. I will continue to adore the sport of bodybuilding and hope to help inspire others along my fitness journey.

Please welcome Sossie to the team as she will be bringing you unique recipes and cooking tips. Stay tuned!

Healthy Strawberry Banana Overnight Oat recipe

Two of my favorite things; Strawberries and bananas.  Put them together with some oats and you have a healthy and easy overnight recipe.


Makes 10-12 servings; 15 minute prep time

> 3 cups steel cut oats
1/3 cup chia seeds
1/2 cup chopped walnuts
1/2 cup unsweetened shredded coconut
10 oz fresh or frozen strawberries
2 ripe bananas
> 2 tbsp agave syrup or maple syrup
> 4 cups almond milk


In a large bowl mix the dry ingredients and then set aside.  In a blender combine the strawberries and bananas and blend until liquefied.

Add the fruit mixture, milk and syrup to the dried ingredients and mix together. Cover the mixture and place it in the refrigerator overnight. Serve the next morning with extra nuts or fruit.

They will stay in fridge for up to 4-5 days.

Hope you enjoy! 🙂

Sweet Tooth Crushing Protein Birthday Pancakes with Icing

Today I have a recipe so delicious for all of you with summer birthdays who are trying to stay on plan or who also just have the same sweet tooth as I do! Honestly, you won’t be able to tell this is a healthy recipe with no* added sugar. (*aside from the sprinkles you may put on if you wish)


Cake (Pancakes):
-1/2 c ground up oats
-1 scoop vanilla cake batter flavored protein
-1 egg
-1 egg white
-1/4 c cottage cheese (might want to blend this with the oats…can substitute with un sweetened greek yogurt as well)
-1 tsp coconut extract
-1 tbsp unsweetened vanilla almond or coconut milk
-1 tsp baking powder

Note: Once mix has been made and before cooking, grease cooking pan with coconut oil or coconut oil spray.

Cooking Instructions:
-prepare pan with medium-low level heat
-pour cake (pancake) mix into pan and create pancake style portion(s)
-cook 60-90 seconds and flip each cake
-repeat for opposite side until cooked through
-remove from heat and prepare for icing

Cake Icing

-1/2 c plain greek yogurt
-1 scoop vanilla cake batter flavored protein
-3 tbsp unsweetened vanilla almond or coconut milk
-2 to 3 packets of truvia, OR 10-12 drops of liquid stevia
-add sprinkles for fun if you wish!

Enjoy! 🙂

Protein, Bananas, and Chias?

As summer is almost here for everyone, I figured I would share recipes with you all that are more summer oriented. This first recipe to kick off with is not only packed with protein, but has some added health benefits as well!

I present to you: Protein Banana Peanut Butter Chia Bread. A recipe well worth the 4 seconds it actually takes to say the name of.

Before we get into the good stuff, let me give you a bit of info on chia seeds.

Chia seeds are useful in many ways. Not only do they grow great inanimate pets, they may also be consumed to help you live a healthier lifestyle without growing your waistline! Chia seeds are oftentimes referred to as a “super food”, or a “functional food”. This is because they have so many health benefits, and are even being looked into as a medicinal food as well. Chia comes from a plant called Salvia hispanica. This plant is predominately grown for the seeds that it produces. Chia seeds are noted for their fatty acid content, boasting 60% of omega-3 alpha-linolenic acid and 20% of omega-6 linoleic acid. These fatty acids are essential for optimal health, but must be supplemented, as your body cannot artificially produce them. It is recommended for the average person to consume roughly 1-2 grams of alpha linolenic acid (Omega 3’s) per day, and sometimes more. These little seeds deliver a nutritional punch of almost 3 grams per tablespoon serving! One tablespoon of chia seeds has about 5 grams of fat, 5 grams of carbohydrate, 2 grams of protein, and a whopping 6 grams of fiber! This is often considered one of the most dense plants in sources of dietary fiber, protein, and omega-3 fatty acids. A couple more notable things about chia seeds are that they are high in antioxidants AND gluten free! They really have no flavor, so throwing them in your shakes, yogurts, nut butters, baked goods, etc. is no problem at all.

One more important thing to know about chia seeds before you go guzzling down tablespoons of them, there is a small amount of prep involved. If you are putting them in a shake or yogurt, be sure to soak them for a few hours in some unsweetened almond milk, water, or unsweetened greek yogurt!

So, without further adieu, I once again give you Protein Peanut Butter Banana Chia Bread.

*Anything with ** in front of it will have further explanation at the bottom of the recipe.


  • Preheat oven to 320 degrees
  • In a medium sized mixing bowl, add and mix in the following:

-2 medium sized bananas (super ripe and **hulk smashed)
-2 tbsp coconut flour
-1/2 c **oat flour
-2 scoops **protein powder
-3 whole eggs + 2 whites (can use all whites for less fat if desired)
-1/2 c unsweetened almond milk
-2 to 3 tbsp creamy peanut butter (pending on how much fat you want to add)
-2 to 3 tbsp PB2 (pending on how much PB you added…or you can just throw in another tablespoon or two of peanut butter in lieu of this).
-3 tbsp **chia seeds
-4 packets of truvia (can sub with 2 tablespoons of honey or agave nectar if you don’t mind the sugar)
-1 tsp baking powder
-any other ingredient YOU’D like to add! Such as walnuts, dark chocolate chips, unsweetened coconut shreds, etc!

  • Coat a 9×9 pan with melted coconut oil (Trust me on this. Using the coconut oil will add a coconutty crispiness to the edges of the bread, which makes it even more amazing tasting) and pour batter in.
  • Bake for 40 minutes, or until golden brown on edges, and just a TAD bit uncooked/mushy in the middle (Again, trust me. When protein baked goods are OVERcooked, they tend to try out and lose a ton of flavor!)

**Hulk smashing is a common term I use when regarding ripened fruit. This can be done simply by taking the peels off the banana, putting it in a bowl, and using your fists to smash it up. Can also be done using a wooden spoon, a fork, or a fancy fruit smasher. Either way, have fun with it!
**No need to buy oat flour! It can be expensive. Just take any type of oats and grind them on your own by throwing them in a food processor!
**I used SNI’s PW-30 Vanilla Cake Batter flavor. Can be found on Supplement Central’s website: here. I promise it tastes exactly like funfetti cake batter!
**Chia seeds can be found on Supplement Central website: right here.



Norlaily Mohd Ali, Swee Keong Yeap, Wan Yong Ho, Boon Kee Beh, Sheau Wei Tan, and Soon Guan Tan, “The Promising Future of Chia, Salvia hispanica L.,” Journal of Biomedicine and Biotechnology, vol. 2012, Article ID 171956, 9 pages, 2012.