All Things F2C

Blogging these days has become a thing. At F2C Nutrition our thing is nutrition, clean, high quality, athlete focused science driven nutrition to be exact. Our journey as a brand has taken us to many countries, many events and to many communities. When we connect and interact with our community, our Pros, Ambassadors, Teams, Clubs, and athletes, we love hearing their stories, their triumphs, their obstacles and their things. We wanted a way to share with our community these stories, these nuggets of advice, these things.

So we have arrived, here at blog post numero uno, la premier, #1, ready to share All Things F2C.


Chocolate Hazelnut Black Bean Brownie Bars

In search of a healthy(ish) portable snack, that was easy to make ahead of time, satisfying and enticing, F2C Elite Team member Angela Quick and her boyfriend gained inspiration from Chocolate Covered Katie’s black bean brownie recipe to come up with their own protein packed brownie. It’s a super easy recipe made with simple ingredients that results in limited dishes for clean-up. They find themselves reaching for these post-workout and as mid-day snacks.


  • 1 can black beans (or approximately 1.5 cups)
  • 1 scoop F2C Pharma-Pure Protein powder (I used F2C Chocolate Hazelnut but any Chocolate Flavour is good – use F2C VeganPure Chocolate to make this a vegan recipe)
  • 2 tbsp cocoa powder (high grade)
  • ¼ cup coconut oil
  • ¼ cup pure maple syrup
  • 1 cup quick oats (you can use gluten-free if you prefer)
  • 1 tsp vanilla extract
  • ½ tsp baking powder
  • ½ cup chocolate chips (I use semi-sweet – don’t leave these out)
  • Optional toppings: extra chocolate chips (my preference), walnuts, shredded coconut, pecans, you can get creative…



  1. Preheat the oven to 350-degrees
  2. Grease an 8×8 baking pan (I use a spray on coconut oil) or you can use parchment paper
  3. Drain and rinse the black beans thoroughly
  4. In a high quality food processor combine all the ingredients apart from the chocolate chips. Process until smooth, this takes a few minutes – you want the Unknown-1batter nice and smooth for a better textured brownie
  5. Stir in the chocolate chips
  6. Pour into the 8×8 baking pan
  7. Top with any extras
  8. Bake for ~18-minutes
  9. Let cool
  10. Snack!


Recovery Coffee: Treat Yo’self as your transition from your morning workout to work day


You power through hours of a threshold workout before the sun comes up, and before your coworkers snooze for the first time. You know that proper nutrition will help your body recover and that you will reach for a cup of coffee before the office. Why not treat yourself to a caffeinated-packed recovery coffee, loaded with the essential proteins that your body craves? Best part: it tastes better than the sugar bomb from the local coffee shop drive through.

Sound too good to be true? Try for yourself – add a scoop of your favorite F2C Nutrition protein blend (PharmaPure, VeganPure, Rehab 3:1) to your daily cup of Joe! My favorite is VeganPure Energy Salted Caramel Macchiato, but any F2C protein or Rehab 3:1 products would do the trick depending on your fitness goals!


Step 1: Mix one scoop of F2C Vegan Pure Energy or with 1 cup of lukewarm water until thick, uniform mixture.

Step 2: Add coffee

That’s it!

I also recommend experimenting with any combination of the following:

–       Ice – Drink it like an iced coffee or use a blender for a coffee milkshake!
–       Cinnamon
–       Vanilla, chocolate or unsweetened almond, coconut, or cashew milk
–       Raw honey or Agave nectar (vegan)
–       Guilty pleasure – Hershey’s Simple 5 chocolate syrup
–       Blend in a banana
–       Peanut butter

Note: Your body absorbs protein the quickest with water or black coffee, but adding F2C Nutrition protein to coffee does not compromise the protein.
Bio –

19732068_722573151259505_7082386638913148423_nBlair is an ambassador for F2C Nutrition out of Columbus, IN. Blair grew up a swimmer and competed for the University of Kentucky.  The day after her last collegiate race, she went to the running store to tackle a new sport of paces, mileage, and crazy Saturday morning workouts.  Her best friend and F2C Elite member, Laura Gilbert, introduced Blair to the sport of Triathlon and also F2C Nutrition! Laura and Blair tied at the Chicago Marathon last year powered by Strawberry Kiwi GlycoDurance.  In 2018, Blair plans to qualify for the Boston Marathon and USAT Nationals.

Are you in a slump?

F2C Elite Athlete Sarah McMillan discusses how to strengthen your shoulders and backside.

Slumped over your desk, slumped over your bike, slumped over your run, slumped over your swim stroke. As triathletes we have a tendency to be…..well….kind of slumped over! Natural part of our sport, as everything is movement to the front. The result is rolled forward shoulders, rounded backs, weak backsides, and hopefully not, but possibly shoulder injuries. Take it upon yourself to strengthen your lats to pull those shoulders back, stand tall and keep your glutes strong. The best time to do this is the off season or winter season, and the best part about winter is SNOW! Screenshot_2018-02-19-15-59-39-01Use it to your advantage to work your backside. Skateskiing is possibly the number one exercise you can do to strengthen your lats and your glutes, especially glute medius which have a tendency to weaken with all our forward movement which can create havoc on your running. With the recent snow fall this is a perfect time to get off your trainer and get outside for some snow fun, fresh air and work that back side. Of course don’t forget to take your F2C Nutrition along with you!



Sarah McMillan resides in Penticton, BC with a strong addiction to Xterra Triathlon and IMG_20180116_082730_418holds our current AG World Champion spot in the ITU Cross Triathlon (W45-49)

Instagram: @sarahmactri

Triathlete Strength Training

As a triathlon coach and part time personal trainer (I was full time before starting a different career), I have seen an endurance discipline become more and more neglected. Strength Training. Triathletes and runners, especially those that are time crunched will choose miles over weights even though these sessions will provide training benefits to speed and strength over long durations. A runner can be super fast, but without the strength to sustain speed over hills and long duration, the runner will not be able to sustain speed for the race. So I wanted to shed some light onto some basic exercises to do that I find beneficial. Keep in mind these exercises are basic, and should be progressed properly. Form must be stressed as well!

Activation and Corrective Exercises
(perform 2 rounds of each)
Squat to rotation (body weight, 8 rotations to each side)


Lateral Band Walk (keep the band tight the whole time! 10x per side)

Tall Kneeling Hip hinge (12 reps)


Valgus Squat (12 reps) (place band just above knees, squat down making sure knees don’t collapse in or open out.)

TRX Squat row to T (12 reps)



(Perform 2 Rounds of each)

Star Lunge (body weight, 3 times through the “Star”)

Lunge with Medicine ball diagonal chop up (8 to 10 lbs, 8 per side)

Kettlebell Deadlift (6 reps, 50 to 60 lbs)


Push Up with Bird Dog (12 reps) (knees can touch the ground if needed)


Goblet Squat with Kettlebell (10 reps, 35 lbs)


Lat Pull Down (80 lbs, 12 reps)


Stablity Ball Hamstring Curls with bridge (15 reps)

Stability Ball Marching with bridge (20 reps)


While I have attached videos to assist. Please feel free to reach out with questions! I can also help with proper progression for each exercise and possible exercise alternatives.

F2C Ambassador Brandon Dombrowski Processed with MOLDIV

Email Brandon Dombrowski dombrowskiutd01@gmail.com

Social media Insta @dombrowskib2

Twitter @dombrowskib2

Tips for Saving $ on a New Bike

The N+ 1 Equation

The most expensive part of endurance racing is usually purchasing the bike! It doesn’t have to break the bank. With proper planning, a new or better bike can be easier to attain than you think. Have a look at a few ways to make this purchase less of a hit than it has to be…

Off-Season Shopping

I’m a big fan of supporting my local bikeshop (LBS). Contacting the owner during the Winter (or even Fall) and asking what they have on clearance in your size is a good place to start. Stop in and let them size you up for a bike if you aren’t sure of your size.

That bike you want now could be a whole lot cheaper in the winter! The hardest part, believe me, is to wait when you get the urge to upgrade.

I’ve had success researching and phoning other bike shops. I ended up driving 3 hours in the winter to score a new 2015 S-Works World Cup mountain bike. It was almost 2017 and this top of the line ride was nearly 50% off.

Get to know a Pro, a Rep, an Employee, or Brand Ambassador

If you can find one of the world’s luckiest people in your size – they usually upgrade their rigs every 1-3 years. Networking during group rides and races or joining a local triathlon/cycling club are good ways to find these guys. Ask around… the coaches are usually weaved into the local network and can point you in the right direction.

Shop employees (with their sweet staff discounts) are also known to ride the good stuff and turn over their bikes regularly. Getting first crack at a high-end ride when it comes time for them to upgrade can save big bucks. It’s all in who you know!

Build your own

What’s the worst that can happen? You learn a little more about bikes… That’s what happened with me! I got carried away and built a 14lb Road Racing rocket that would sell for at least $7,500 and only spent $4,300 (more than most want to spend but you get the point!). I’ve also bought a ‘left for dead’ 2009 cyclocross frame which I currently race after I fixed it up with newer parts. Your contact at your LBS can help you source the parts and if you’re part of a local racing or training team – you can usually get a 10-25% discount on parts. Ordering from the UK or ebay is sometimes cheaper, but you’ll likely have to pay Duty costs and I’d rather have the support of the LBS if something like a bottom bracket or headset did not fit.

Older doesn’t mean slower! If you find an older bike with a 10 speed drivetrain – they are much cheaper to replace than the standard 11 of 12 speed models. Seeing the potential in a bike then challenging yourself to build it up can be a fun project. Just make sure the bike frame is in tact which a LBS mechanic can verify. Learning small things like how to adjust your gears or install brakes and cables will save money down the road.

And if you bite off more than you can chew as many of us do with projects, the winter is a great time to walk your project into your LBS. The mechanics usually have the time in winter show you how it’s done or finish the job for you. Most shops have a Beer Jar which shows your appreciation for their time if they don’t charge. Sure there’s youtube and the Big Blue Book of Bicycle Repair (which I love) – but nothing replaces a trained mechanic on your own bike!

The Clothes-hanger

There are gem bikes out there which the optimistic owners buy – having all the good intentions in the world to ride. Whether it’s life or injuries – these folks are not using their bikes and trying to sell them. Keeping an eye out for them can save a few dollars as these bikes could be barely ridden at a discounted price.

If you buy a used bike – always verify ID and a receipt (with Serial #) which legit sellers will have. They can contact their bike shop for a copy of the receipt if they don’t have it on them. A seller should be somewhat knowledgeable about the details of their bike including the year, size, specs, where the bike was purchased etc. I’d never respond to an ad for a “Tri Bike for $2000,” as opposed to a “2014 Cervelo P3 with upgraded Dura Ace Crank”. I’ve even heard of ‘a friend’ who went as far as creeping someone’s Strava to find the bike in the seller’s Gear, and how many km’s it has listed to verify the seller’s Clothes Hanger story.

Don’t be afraid to walk away if you even suspect it’s stolen. It’s also a good idea to browse local social media “Stolen Bike” groups, and check with local law-enforcement. Good practice can also mean bringing a friend when buying used for your buddy’s bike knowledge and presence.

SUPPORT YOUR LBS and RIDE-ON – I would love to hear about your best purchase in the comments!!!


Xterra Quebec
Dan Seibel is an Avid Cyclist, Age-Group Triathlete, and F2C Ambassador who splits his training and living between Canmore and Calgary, Alberta, Canada


White powder & Airport security – Judy Bilbo-F2C Nutrition Athlete Ambassador

I am very grateful to be able to do what I do.  Within the last year, I had the opportunity to transition from a job that had a more stable and routine schedule to a job where routine is not the norm.  At any minute I can be sent across time zones by any means available, usually its by air.  This of course makes trying to get in my swim, bike, run sessions very challenging.  Considering also that I must travel light, one small suitcase and one carry one to be exact, I have been unsuccessful at trying to shove my precious F2C Nutrition products original containers in the suitcase with my workout clothes, business suits and shoes.

Processed with MOLDIV

After a brain storming session and a hard run, I came up with the idea of how to pack everything I need without jumping up and down on the suitcase to close it: Ziploc bags.  Got to love the baggies as they come in all shape and sizes.  With the help of the baggies, I was able to get a  week’s worth of clothes in the small carry on suitcase.



Processed with MOLDIV

I was very happy to be able to portion off my F2C products into individual servings.  I can’t imagine doing without my F2C products.  Of course, it never dawned on me that my precious packages might look very suspicious especially my white protein powder.  Ok, it is not a good idea not to label white protein powder in Ziploc bag.  My saving grace were the additional baggies of green and brown.

The coolest thing about being question was it gave me a great opportunity to share with the security person the F2C product line.  I explained that I was an athlete ambassador for F2C Nutrition and what he was looking at was some of the most awesome product I have ever encountered.  You can’t even imagine how much information I spouted out in such a short period of time.

Did I mentioned that I was also wearing my F2C t-shirt? The T-shirt really helped validate my explanation for the suspicious looking bag of white powder.  I did offer to give up one of the white protein package for him to check out, but he smiled and declined my offer.  Whew!  Note to self, do not try to take bags of white powder through airport security.

I was very lucky to have gotten off that day.  Of course, I can’t wait for F2C Nutrition single serving packets.  It will make my travels much easier.  Until then, I will continue to carry my portion control Ziploc baggies of my F2C goodies.

My favorite F2C Nutrition product of all time is the pharma-greens.  I LOVE! LOVE! LOVE! Pharma Greens.

I love waking up in the morning and like clockwork, I will mix up a serving of that green goodness just before jumping into my workout session.  YUMMY!  F2C_Greens_Mock

Usually after my workout session, I will mix up the Vegan Pure either straight with water or I will add some fruit and blend it all up for a morning shake.  My body absolutely loves the stuff.

I have lots of energy and I am always asked about what I do to have so much energy as well as what products I use as an athlete.  I love sharing and always tell people, “don’t take my word, try it for yourself”.

For those that have taken me up on my challenge, I have gotten so many positive feedback and thank you for introducing them to my precious F2C Nutrition products.  I can’t imagine life without F2C and I am so happy to be part of the F2C family and representing.  Again, I say, “Don’t take my word, try it for yourself”

Energize, Enable, & Encourage,Unknown copy
Judy S. Bilbo, MBA, MT(ASCP)
President & CoFounder, Voltz Lightning LLC
IRONMAN certified coach
USA Triathlon Level I Certified Coach
US Masters Levels 3 Swimming Coach
USATF Level 1 Track & Field Coach
RRCA Certified Running Coach
ITMI Certified Tour Director 
Official Head Coach TriMana Endurance &Biloxi SplashMasters
F2C Athlete Ambassodor

Laura Gilbert’s Caramel Macchiato Granola Bars

F2C Elite Team member Laura began her triathlon journey after graduating from The University of Toledo where she was a D1 Collegiate swimmer. Each year she has entered more races and become more competitive. Dialing in on proper carbohydrate consumption and electrolyte intake has been imperative to racing success. F2C Nutrition’s GlycoDurance and ElectroDurance have been game changing.

In 2017, Laura’s race highlights include racing at IM Chattanooga 70.3 Worlds, running a PR at the Chicago Marathon, winning a couple local Triathlons, and being part of The Bicycle Station Multisport Club in Columbus, Indiana.

Caramel Macchiato Granola Bar Recipe

Although I used F2C Vegan Pure, any F2C Protein will work. This is obviously not a vegan recipe, but the Caramel Macchiato flavor sounded amazing!

F2C VeganPure Energy Caramel Macchiato

Dry Ingredients
¼ c oats
1 scoop F2C Salted Caramel Macchiato Vegan Pure Protein Powder
1 t cinnamon
¼ c sliced almonds
¼ c raisins

Wet Ingredients
¼ c peanut butter
1 t pure maple syrup
2 eggs
1 t vanilla



Preheat oven to 350° F
Mix dry ingredients in medium bowl

In a separate bowl, heat peanut butter and maple syrup for 30 seconds in microwave . IMG_6601

Add eggs and vanilla to peanut butter and maple syrup. Mix again.
Combine wet and dry ingredients
Place parchment paper in 8×8 pan. Cut triangles into corners of parchment paper to ensure it lies flat.IMG_6605
Pour mixture into pan and smooth out with rubber spatula.
Bake in preheated oven for 20-25 minutes.
Remove from oven and let bars cool 5 minutes before cutting.
Cut, then transfer to a cooling rack and ENJOY!
Refrigerate in sealed container