Homemade Chewy Protein Bars

Carbs. Healthy fats. Protein.= Energy

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Ingredients

  • 1 cup raw oats
  • 4 scoops chocolate protein powder (Sunwarrior)
  • 1/3 cup crunchy peanut butter
  • 3 tablespoons Agave Nectar
  • 1/2 cup milk of choice (more if needed)

Directions

Mix oats and protein powder in a large bowl. *Depending on the type of protein you use and how big you want your serving size, adjust the number of scoops accordingly.

Melt nut butter in the microwave until it becomes soft and easier to mix. Add into bowl.

Add Agave & milk, folding the mixture into each other *If extra scoops of protein were added, add more milk.

Plop mixture onto a non stick backing pan, or glass baking dish, and spread to desired width and thickness with a spoon. Consistency will be very sticky, ooey and gooey…but delicious!

Place in fridge for 1 hour, then cut to desired serving size.

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A healthy and energizing snack on the go!

You can use any type of nut butter you like, as well as additional dried fruit, nuts and seeds. Get creative!

Enjoy! xoxo

Tabata Frostbite Foursome

You know those days when you walk outside, and it’s so cold that you feel like screaming?

That’s how it feels today.

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the window pane on the INSIDE of the gym this morning

I’ve been sipping on coffee…

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Tea…

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Hot lemon water…

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Steaming cups of Protein Oats with peanut flour and chopped apple….

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And a crock pot full of chicken & vegetable soup to help get me through these frigid temperatures.

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But the best cure for cold weather is making sure our blood is circulating, our muscles are warm, and keeping that heart rate up!

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I’m feeling warmer already Smile

Time Crunch Circuits

We all lead busy lives, but we also all have 10-30 minutes a day to dedicate to exercise.

Since time is money, and in this case, results, I’ve created a total body workout board that can be done anywhere with no equipment necessary.

TIme Crunch Circuit

One circuit is a 5 minute workout, 3 circuits is a 15 minute workout, or all 6 is a butt kicking 30 minute workout.

Do them all at once, or break them up throughout the day.

IT’S UP TO YOU!

Take breaks as you need, and let’s start sweating!

What I’m Loving Lately..

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As a morning, mid day, and before bed cup of comfort

as a dip, dressing, or used on a sandwich

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sushi with tuna,avocado,brown rice, and extra ginger

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Wild Caught Salmon

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spinach, sweet potato, ground turkey with sriracha

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apple, cottage cheese and cinnamon

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juicy grapes

Peas and Crayons

And total body circuits, no gym required

Snow Day Circuit

Your take on TBL.

Who watched The Biggest Loser?

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What do you think so far? I must admit that I often cringe when I watch this show.

As a trainer and spin instructor, I have always been taught to start from the bottom and work my way up with an individual or group setting.

This does not mean having my clients work out for hours a day, performing exercises that their body’s can’t handle, having them run up hills when they can hardly walk up stairs, or screaming in their face, bringing their excitement level down to a ZERO.

Don’t get me wrong, I understand tough love, and the fact that the trainers have emergency personal on hand when their team starts to go into cardiac arrest, but I feel like this show may set a bad example for both future trainers and those who feel lost in regards to their weight.

Working out shouldn’t be about someone yelling in your face in a degrading manner, or making you feel weak for having unresolved emotional baggage. Yes, trainers are coaches who take no B.S, but we must also stand as a mentor and motivator for our clients. That is how I look at my job anyway, and I was glad to see that Jillian finally sat down with her team and talked to them like actual human beings.

Also, the children on this season break my heart. They are looking for acceptance through a mirror and feel as if being smaller will equal happiness, which we all know is not true. It makes me angry and eager to help in any way I can.

On Monday night, I had the pleasure of assistant teaching a spin class for kids and young teens at the studio that I sub at. We will be holding a 4 week program for kids to learn how to set up their bikes and exercise to fun music with people their own age.

And let me tell you…We had a BLAST in this class.

The kids were dancing and singing along to our playlist, while getting a great workout to benefit their overall health. It was so refreshing to teach an enthusiastic, free spirited group, and I look forward to the next few weeks that I get to spend with them.

It just goes to show that kids are more likely to exercise if they are having fun, and it is up to us to keep them motivated and moving! If more gyms and studios put together exciting activities for kids to come together and workout in a comfortable atmosphere, we will begin to see a change in the obesity epidemic.

Here are a few examples of what I have been eating lately to help keep me energized for my own workouts.

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oats with Sunwarrior protein, peanut flour, and blueberries

I like my oatmeal thick, as you can see 

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Chobani plain Greek yogurt with 1/2 chopped apple, blueberries and whole grain cereal

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mixed greens with 1/2 cup egg whites, steamed vegetables and hummus

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raw veggies with Greek yogurt and almonds

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lean ground turkey with sweet potatoes

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grilled chicken salads

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apples and almond butter

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and a favorite night time snack, sprinkled with some dark chocolate cocoa powder and toasted nuts.

Also, here is a fun Leg Routine for you guys to tackle this week.

Remember to always have confidence in yourself, do not let your mind trick you into thinking that you cannot perform a task, and do not let fear get in the way of your dreams.

You are stronger than you think.

Use any type of weight you like; barbell, dumbbells, medicine balls, kettle bells, or body weight.

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(adductor squats) or Goblet squats

Enjoy! xoxo

Peas and Crayons

YOU can do it!

Nutrisystem.

Weight Watchers.

Jenny Craig.

Diet pills. Cleanses. Sensa….It’s January!

If I could count how many times I’ve seen a commercial for all of the above business’ and products, I’d be a millionaire. Same goes for all of the people in their ads who gain their weight back.. and then some.

Reason being, these are quick fixes, and not a realistic way of learning how to eat right.

really?

Are you going to have packaged food delivered to your door for the rest of your life? Sprinkle Sensa on top of everything you eat? Count points and go to weekly meetings so your coach can keep track of your progress and accountability?

If it works for you, then great! But the only person who should be in charge of your life is YOU.

Make your own healthy meals. Move more. Hold YOURSELF accountable. But of course, if needed, ask for help along the way!

Talk to a trainer at your gym, research different types of workout studios in your area, or schedule an appointment with a nutritionist so they can educate you on what you should be eating.

sugar filled yogurts vs. Greek yogurt

white flour vs. wheat flour

saturated fats vs. monounsaturated fats

…just to name a few.

Use these options as a resource, not a crutch, and learn as much as you can about clean eating, proper form while working out, and realizing that any choice you make in life is YOUR choice alone.

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This is why I love to teach fitness classes.

Everyone has their own reason for showing up to a spin, boot camp, or body pump class, and those reasons are what bring us all together.

I created an upbeat playlist for this week to keep the energy high, and body working hard.

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Remember that our mind is what often holds us back from getting to where we want to be.

You don’t need a magic pill (which do not exist), or pre portioned packaged foods delivered to your door throughout the week. You just need to educate yourself, experiment with new foods, read ingredients list, and have the confidence that you WILL succeed.

YOU can do it!