YOGA IS BACK! I’m so happy to be teaching Yoga again! Come join me on Monday, Wednesday, or Friday mornings from 7 to 8 am or Tuesday evening from 6 to 7 pm at Foundation Fitness. Drop-in fee is $12 per session, or purchase a punch-card of 10 sessions for $80. All levels are welcome — modifications are provided! What:… View Post
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We woke up to a foot of new snow and 10 degrees with 40 mph winds. So I stayed indoors and did some recipe experimenting. If you love chocolate cake you will love these muffins. Warning, it will be hard to eat just one. Good news is that with these macros you can eat two!
Chocolate Protein Muffins
Make 12 (1/4 cup Batter) muffins
Calories per muffin: 76
Fat: 1 grams
Carbs: 9 grams
Protein: 8 grams
Ingredients
1 Cup Bob’s Red Mill Oat Bran
2 scoop chocolate protein Powder (I used UMP)
6 Tablespoon unsweetened baking cocoa powder
4 egg whites
1/4 cup Greek Yogurt or 1/4 cup mashed ripe banana
3/4 cup unsweetened vanilla almond milk
1/2 teaspoon Baking Soda
1/4 teaspoon Baking Powder
1 teaspoon vanilla extract
1/4 cup raw Stevia (taste before you add, you might find you won’t need to add much)
Directions: Preheat oven to 350. In a large bowl, add dry ingredients and mix. In a small bowl mix wet ingredients. Add the wet ingredients to the large bowl and stir until combined. Coat a muffin pan with nonstick spray or use muffin liners and pour a scant 1/4 cup batter into individual muffin holders. Bake for 12=15 minutes. Don’t over bake or they will end up dry.
Are you getting enough protein at breakfast? For those that are working out men should be eating around 40 grams and women 30 grams for breakfast. Those that live a sedentary lifestyle men 30 grams and women 20 grams. Here is a great pancake recipe that will give you that much needed protein.
1/2 cup Kodiak Pancake mix
1 egg white or 3 tablespoons of egg white substitute
1/2 scoop of protein powder (Read your ingredients the protein powder must have 20 grams or protein per scoop. No sugars added and low in fat. May be plain or vanilla)
1/2 cup water.
Mix and cook your pancakes. This recipe will make 4 generous -1/4 cup pancakes.
Total calories: 289 for the whole recipe
28 grams protein
5 grams fat
33 grams of carbs
Top with some berries or sugar free syrup.
Yes, this will seem like a whole lot of food but the truth is is that most of us are not eating enough for breakfast. Men can add plain Greek yogurt mixed with berries, turkey breakfast sausage or a protein shake along with the pancakes to get their protein.
Well, it’s almost the middle of February. Everyone’s settling back into their daily routines. Officially the New Year’s Resolution CRAZE Is Upon Us! And here’s the VERY SCARY truth;
Almost 50% of people have already given up on their goals!!
You join a gym with great intentions or if you are a gym member you tell yourself you are going to the gym at least 3 times a week. Some, purchase online classes/workout systems to workout at home. But it just never quite works out the way we hoped. Life gets in the way, plans go out the window, we get lost, confused……overwhelmed with information and STUCK….but…The TOP reasons I have seen so many people fail?
Lack of Support, Accountability and Motivation. Who do you turn to for that "extra push"?
Sometimes the difference between success and failure in our fitness goals, comes down to having someone to push you, someone to answer your questions, help keep you motivated, on track, help making adjustments and even….. someone to lend their shoulder to cry on when life gets in the way as it always seems to do!
Next thing we know it’s Spring Break and we aren’t in shape like we hoped…And then its Summer time…
Yet ANOTHER year has gone by and we just didn’t do it despite our best intentions. Why?
For most people its because they either needed that extra push and guidance that can only come from someone with more experienced than themselves. Same way we do with everything else in life. Want to learn to play an instrument?
Get good at a sport? Excel at starting or running a business? Hire a private coach….
Do you need a coach to help you get through it all and make the process SO much easier? Just imagine having that strong, fit body that you have been dreaming about.
Are you ready to TAKE CONTROL? Are you ready to LOSE WEIGHT, GET HEALTHIER, HAVE MORE ENERGY, TONE, SCULPT OR GET FLAT ABS?
Are you ready to TAKE IT TO THE NEXT LEVEL?
I’m here to help whenever you need…Let’s set up a time to talk and discuss how we can get your health and fitness goals accomplished this year. Private message me and I will return your call or exchange emails.
You deserve it… don’t wait till its too late….again.
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