Here’s a yummy treat for you! Brownie Protein Balls!
Friday, March 15, 2024
Brownie Protein Balls
Tuesday, October 18, 2022
Dairy Free & Gluten Free Pumpkin Protein Donuts
So, a couple weeks ago, I shared an easy Pumpkin Protein Balls recipe and then I found this donut recipe. I've never made my own donuts, but watching the video gave me confidence that if I was ever going to try, this was the recipe to go for it. It was much easier to make these donuts than I thought it would be.
It did require buying a donut baking pan. I picked mine up at Target, but this is the same one on Amazon.
Donuts are one of my favorite treats on leg days, but it can be hard to find some that are gluten free, dairy free and good. I am lucky to live near a shop that makes really, really good GF and DF donuts, but making my own lets me know EXACTLY what is going into them and figure out the macros.
Ingredients:
2 bananas
1 egg
1/2 cup pumpkin purée
1/2 tsp vanilla extract
3/4 cup GF flour - I used buckwheat and held back enough for protein
1 scoop protein - I used FASTer Way hydrobeef vanilla
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp pumpkin spice
Steps:
Mix all wet ingredients together.
Mix all dry ingredients together.
Add dry ingredients to wet ingredients and stir.
Add batter to nonstick donut pan -> I did the batter in a baggie hack…it was messy getting in, but worked. Don’t be afraid to cut a bigger opening!
Bake at 350 for 18 minutes!
These are tasty on their own, but I liked mine dribbled with some maple syrup 🙂
Tuesday, August 30, 2022
Pineapple Green Protein Shake
It's Tasty Tuesday! 🍍🍍
This one reminds me of living in Hawaii 🤙 but it’s perfect anywhere on a hot day! Which is what we are having today in Kittery!
1 cup almond milk
1/2 cup spinach
1 serving protein powder (I used FASTer Way vanilla)
1 cup pineapple (chunks)
1/2 banana (frozen)
4 ice cubes
Add all ingredients to blender. Blend until smooth.
Enjoy!!
Follow me in Instagram for more healthy food ideas!
Wednesday, June 15, 2022
Simple Protein Sources
Here are some simple protein ideas:
tuna
salmon
shrimp
chicken
turkey
eggs
avocado
lentils
beans
quinoa
tofu
hemp hearts
nuts
almond butter
Don’t know how much protein you need? I provide CUSTOM macros based on your body and your goals as part of my new client program.
Saturday, October 10, 2020
Banana Protein Pancakes
I'm not exactly sure how they made those banana pancakes, but they were pretty tasty and had me wanting to make my own after that. I researched lots of recipes, pulled a little from one and a little from another, and crossed my fingers.
They were really, really good. I love having them on FASTer Way Leg Days or Feast Days because I can splurge a little more on the maple syrup! Ok, maybe a lot :)
Recipe for one big serving:
Sunday, July 15, 2018
A Week of Supersets and Aha! Moments
I also enjoyed my workouts this week. One thing I love about carb cycling (and I probably sound like a broken record) is the variety in the workouts. Even the strength training workouts vary day to day and week to week.
By the way - if you are interested, you can learn more about the Faster Way to Fat Loss® carb cycling program I did here (affiliate). The next round starts July 16!!
Interval Workouts:
I did elliptical sprints on Monday, which I bumped up to 25 this week. I think it might be time to increase the interval and recovery times instead of number to complete. I just haven't been feeling the same intensity as I used to. On Tuesday I grabbed an old yoga mat and headed to the park for another HIIT workout. Full-body workouts are always intense and this one was no different. My low intensity sustained state cool down walk literally cooled me off when it started raining.
Strength Training:
This week all of the strength workouts featured supersets ---> A superset is performed when two exercises are performed in a row without stopping. The exercises can work opposing muscles or similar muscle groups. Because there is no stopping between exercises each rep is more effective and more calories are burned than with a typical workout. Supersets are also good for boosting metabolism because your heart rate is up and your body works harder to recover.
I loved doing a week of supersets! It reminded me of how we did the exercises in Bodypump class with the break coming between tracks. It feels like you are pushing each muscle group to the max and then you move on to the next superset.
It was also fun to have some exercises on the plan that were new to me or different from the usual, like face pulls. I had actually never done them before. They're tough!
Active Rest Days:
Friday morning instead of yoga, I volunteered in the soup kitchen of a homeless shelter. Chopping, washing, rinsing, and serving sounds easy enough, but my arms and back muscles were tired after only two hours. Sunday I did Balancing Flow - a 30 minute Yoga with Adriene vinyasa video and then squeezed in a nice 2 mile walk with mrC. There is a strong monsoon warning and the winds are sooo nice, but too strong for us to get out on our SUP boards this weekend (affiliate).
I had a couple of aha! moments this week ---> non scale victories that gave me little boost in confidence.
1. During my leg day workout (which had a circuit warmup, 5 supersets, PLUS a treadmill hill repeat workout) I realized that two weeks ago I couldn't lift that weight or do that many reps and what seemed hard is now a warmup.
2. After seeing a number on the scale that discouraged me, I put on a pair of shorts that I hadn't worn because they were uncomfortably snug and they felt great.
Do you use supersets in your training?
What was your last aha! moment?
Monday, November 28, 2016
Mountain Monday Rewards
Some of my favorite Athleta pieces are on sale 20% off today! |
While watching the news and contemplating my fitness options, I saw some messages being exchanged on WeChat between members of my "old" hiking group (full disclosure: I'm still working on establishing a new one) and I realized it was Mountain Monday. Knowing that they were going to be climbing Nanshan made me want to climb to Lookout Point here in DB. So just like that, I headed out for a hike.
On the way up I passed a lady resting (it's a steep climb). Shortly after I took the picture below, she joined me at the top and we chatted. She just moved to Hong Kong and also American. We exchanged information and made plans to meet up for a hike in the future. My reward for hiking was gaining a new friend.
When I got home it seemed like a perfect time for a smoothie. I'm excited that I found my favorite protein powder in the stores here, but I wish I could get it at Amazon prices! I love the taste of my smoothies with the added vanilla flavor.
My front shin muscles were still sore from my extra long hike on Friday, so I went to the spa to get a pedicure and a thirty minute foot massage.
Since going gluten free I haven't really missed bread or pasta too much, but I have missed croutons on my salad. I remember finding some in the US, but it's not as exciting as snagging these babies here. They make me want to have salad for lunch every day!
The AWA Discovery Bay Neighborhood Group hosted a cocktail event at a little bar called Hemingway's at the D'Deck. It was the type of event where you write your name on a sticker, slap it on your chest and then tell your story multiple times.
It was awesome! I met some really funny and interesting women from Ireland, the UK, Hong Kong...I can't wait until the next event. It's hard for my introverted self to go to these events, so I love when I find the reward was worth it.
How have you been rewarded for your choices lately?
Introvert or extrovert?
Last time you wore a name tag?
Tuesday, July 26, 2016
Get After It
The feast day workout is not my favorite. It consists of an arm circuit and a leg circuit. The arm circuit is hard 10 sets of 10 pushups, plank pushups, and tricep dips. I can do all the tricep dips, but I have to modify the other two. I usually do 5 sets of 10 and then 5 sets of 5. I do what I can to get through it.
PS - I'm loving my new bikini! |
Sunday, May 22, 2016
Mobility Exercise, Plank Stretching and Chocolate Almond Banana Protein Shake
Dinner: Chocolate Almond Banana Protein Shake and pb&j mini rice cakes
I can't beat myself up for over-eating. It's a setback, not a failure.
Thursday, April 21, 2016
Big Hills and a Pea Protein Smoothie
Tomorrow we are off to New Hampshire to visit the girls and some friends.
Thursday, March 24, 2016
My Birthday Boy and Favorite Protein Sources
Today I warmed up with flow again, but I had coffee first. I like how this challenge adds a new pose to the flow sequence each day.
#RunnersLoveYogaFlow
day 3 - triangle
My muscles were feeling stiff this morning, maybe from staying up later than usual last night but waking up at my normal time.