Prep Cakes History

Hi I am Tess, the owner and creator of the Prep Cake. I am a Retired Air Force Chef of 20 years. Cooking and Baking have always been my passion. An additional job we have in the Air Force is managing the Fitness Centers. This has allowed me to earn my Personal Trainer certification (Coopers Institute), and I also have a certification in Nutrition (ISSA).
In January of 2016, at 37 years old I made a commitment to do my first Body Building event. Every competitor has their reasoning for doing it, but mine was to confront a fear of judgement. What better way to overcome a fear of judgement from others than actually be judged.
Since this, I have learned the ins/outs of competing. The lifestyle, the diet, the cardio, the weight lifting, and I have also learned how some coaches can make it not so great while others actually see it for what it is. This journey you are on…even if you are not competing, THIS IS A LIFESTYLE. And eating a balanced FUN diet is part of this LIFESTYLE…don’t let anyone tell you differently.What Are MACROs? And Why Are They Important?
If you’ve ever read a fitness blog, forum, or even Instagram, you’ve probably heard the term macrosthrown around. Short for “macronutrients,” it refers to carbs, fats, and proteins—the three basic components of every diet. If you get their proportions right, it makes dieting a lot more effective when simple calorie restriction fails.
One of the problems with traditional calorie counting is that it doesn’t take into account what you’re eating, just how many calories. Sure, portion control alone might work for a while, but unless you switch to the right foods—foods that leave you satiated or even stuffed while on a caloric deficit—your self-control will eventually break down.
In order to start eating more of the right thing, it may be beneficial to focus on macronutrients rather than calories. Some people do well on lower carbohydrate; higher fat diets while others on higher carbohydrate, lower fat diets. Creating (and hitting) macronutrient targets allows you to determine which works best for you, then stick to that type of diet without needing to completely vilify and eliminate either fat or carbohydrates.


Arguably the king in the world of fitness nutrition, protein is mostly associated with building muscle and primarily found in foods like meat and dairy. However, its uses extend beyond muscle: it’s the core component of organs, bones, hair, enzymes, and pretty much all other types of tissue in your body.


First friend, then foe, then friend again–the diet industry’s relationship with carbohydrates has been fickle at best. While it’s technically the only macronutrient your body can survive without, doing so would be no fun. Carbs are your body’s most easily accessible source of energy, and is broken up into glycogen (used by muscles and your liver) and glucose (used by the brain). In the world of macros, a carb is a carb, whether it comes from sugar or starch. Be clear: this isn’t an endorsement rely on pop tarts and candy to meet your targets. In fact, what you will notice is that after counting macros a while, you’ll probably gravitate towards complex sources of carbs for satiety’s sake. But the freedom of choice is there, and relaxing this boundary between “good” and “bad” foods is important to develop a healthier relationship with what you eat.


Fats are a key component of essential dietary supplements like Nutella, bacon and peanut butter. In all seriousness, though, fat often gets a bad rap because it’s the most calorie-dense nutrient out there. But they’re very important to normal body functions, acting as the backbone to important hormones, insulation for nerves, skin and hair health, and so on.There are a bunch of different types of fats, from saturated to monounsaturated to polyunsaturated fats. Out of all of them, the main three you should be concerned about are trans fats, omega-3 fatty acids, and omega-6 fatty acids. Trans fats colloquially known as “frankenfats”, have been consistently shown to increase the risk of coronary heart disease, and should generally be avoided. They’re usually found in packaged foods and various brands of margarine.

What’s the truth?

The unfortunate truth to changing your eating lifestyle or dieting is that you aren’t going to be able to eat absolutely everythingyou want. But you should still have enough variety to stop you from getting bored and allow you to eat sugary foods and drink alcohol occasionally, while still hitting your macro targets. This is where Prep Cakes comes in to the rescue!

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