Archive | November, 2013

Strawberry Banana protein smoothie and another crazy leg day

21 Nov
Leg day again today – my favorite day ūüôā
Today’s gym workout consisted of the following
  • Straight leg deadlifts 3 x 12-15
  • Squats with weighted bar¬†¬†4 x 12-15
  • Leg press 3 x 12-15
  • Hamstring curls 3 x 12
  • Bulgarian Split Lunge 3 x 12 (each leg)
  • Weighted Plier Squats 3 x 12-15
  • Calf raises 1 set of 7 normal, 7 toes in, 7 toes out
I made the following recipe this morning for breakfast.  It tasted great.  I added almonds to the smoothie for an extra nutritional boost.  Almonds are excellent  for you-they may just be one of the healthiest foods on earth because of their nutritional content.
BANANA STRAWBERRY PROTEIN SMOOTHIE
  • 1 banana
  • 1 cup frozen strawberries
  • 10-15 almonds
  • 1/4 cup of water (more or less depending on the consistency you want)
  • 1 scoop of vanilla or chocolate protein powder
Blend and enjoy ūüôāIMG_2889

Another protein pancake recipe and a crazy shoulder workout

19 Nov
It’s Day 19 of our 21 day challenge already.¬† Have you guys been keeping up?¬† I’ll admit that I missed 1 day.¬† I hurt my neck and back on Sunday and had to skip my workout for the day ūüė¶¬† But I did do extra today.¬† I also did this killer Shoulder and Tricep workout. ¬† My shoulders were pumped for the day. ¬†Choose a heavier weight for this workout. ¬†Do 3 sets of each exercise before moving on to the next exercise.
Shoulder-1
I am obsessed with Pancakes.¬†The one thing I don’t like is that they have hardly any nutritional value.¬† I’ve been on¬†a quest to find a pancake recipe that nutritious but that also taste good.¬† I made a few different recipes this weekend and I think I finally found a winner!!! ¬†This may just be my favorite pancake yet other than this one.
Apple Whole Wheat Pancakes
  • 1¬†cup low fat cottage cheese
  • 4¬†eggs or egg whites
  • 3¬†tablespoons applesauce
  • 1/2¬†cup almond milk, skim milk or soy milk
  • 1/2¬†teaspoon vanilla extract
  • 1/2¬†teaspoon cinnamon
  • 1¬†cup whole wheat flour
  • 1/2¬†teaspoon baking soda
  • 2¬†tablespoons sugar¬†
  • 1¬†pinch salt
¬†MMMMM….. so good.¬† I topped ours with fresh fruit and a little syrup for the kids.

Morning Smoothie and Leg Workout

13 Nov

Well Hello! ¬†It is freezing outside today! ¬†This has to be my least favorite time of the year. ¬†It’s cold but there’s no snow. ¬†If there was snow, I wouldn’t be complaining. ¬†I was checking out the websites of some of my favorite ski hills in Vermont and many of them have opened already! ¬†I can’t wait to get out with the family.

So this past weekend I went to my Hubby’s gym. ¬†We haven’t worked out together for a while so it was nice and I got to kick his butt! ¬†I put him through the following leg workout. ¬†He was pretty tired afterwards ūüėČ

gym leg workout

I made this green shake this morning for breakfast. ¬†It’s pretty good!

GREEN PROTEIN SMOOTHIE

  • 3 cups of spinach
  • 1 1/2 – 2 cups ice
  • 1/2 banana
  • 2 Tbsp peanut butter
  • 1 scoop vanilla protein powder
  • 3/4 cup of unsweetened almond milk

Directions: ¬†Blend all ingredients in a blender until smooth. ¬†Enjoy ūüôā

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