Tag Archives: microwave

Progress and Creativity

5 Aug

Cardio…can be beyond boring.. running on a treadmill staring at a wall is not my idea of a fun workout and lately I’m all about circuits.. circuits and more circuits. They keep my body guessing and lifting weights will not make you big and manly ladies! I repeat will NOT make you big and manly.  Ever since I started weight training with light to moderate weights I have seen a significant difference in the way I look and feel.  Joining a gym, using expensive machines, lifting heavy weights is what people typically think strength training is all about..WRONG. A good workout can include pushups, jump squats, lunges, mountain climbers etc.  More calories are used to make and maintain muscle than fat, and  strength training can boost your metabolism by 15 percent..that can really jump start a weight loss plan.

6 Reasons to Add Strength Training to Your Workout Plan

1. Strength training protects bone health and muscle mass.

2. Strength training makes you stronger and fitter.

3. Strength training helps you develop better body mechanics.

4. Strength training plays a role in disease prevention.

5. Strength training boosts energy levels and improves your mood.

6. Strength training translates to more calories burned.

Yes..I have little baby muscles but I like it that way. I know I will never be a female body builder nor would I ever want to look like one.  So for me this is just about right.. Mom and sis are observing in the background if you didn’t take notice 😉

Before I left for vacation I needed  a fast, simple, clean breakfast…like this one.  Yeah it doesn’t look very pretty but it was actually pretty delicious and only 150 calories..I kept it small because I knew I would be indulging later on that day. So here goes…

Ingredients 

  • 1 slice of ezekiel bread
  • 1 tsp chia seeds
  • 1 tbsp sugarfree strawberry jam
  • 3 egg whites
  • 1 tbsp coconut milk
  • 1/2 tsp cinnamon
  1. Toast the ezekiel bread
  2. Top with chias and jam
  3. Crack 3 egg whites into a bowl
  4. Add coconut milk and cinnamon and beat well
  5. Microwave on high for about 2-3 minutes
  6. Top it with calorie free syrup and TA DA!

150 calories of fiber, protein and carbs for a quick..healthy breakfast

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Chocolate Protein Brownie Bites

2 Aug

Back in 2010 when I started becoming obsessed with all things health and fitness I wanted something to satisfy my chocolate craving minus the carbs, sugar and fat that came along with it so I came up with this extremely easy recipe…literally.

Ingredients

  • 1 scoop of whey protein powder
  • 1 egg white
  • 2 tbsp unsweetened almond or coconut milk
  • 1/4 tsp baking powder
  • 1-2 packets of stevia or splenda
  • 1 tbsp cocoa powder
  1. Combine egg white and milk in a small microwaveable bowl and mix well
  2. Add the remaining ingredients to wet ingredients and mix well (should look like brownie batter)
  3. Microwave on high for 2 minutes
  4. Let cool for 5-10 min
  5.  Remove from bowl and cut into bites

You can add chia seeds, nutbutter, coconut, dark chocolate or whatever you like to these!

Sometimes i just eat it straight out of the bowl with some greek yogurt..yum!