PROTEIN PARFAIT REMIX

PROTEIN PARFAIT 

REMIX

Put my own spin on the usual "fruit parfait"

INGREDIENTS:

Non-Fat Plain Greek Yogurt

1/2 Banana

.5 Scoop BPi STRAWBERRY CAKE PROTEIN POWDER (for the win)

.5 VANILLA ALMOND CRUNCH QUEST BAR (for the win x2)

TOPPED WITH -- 

WALDEN FARMS Chocolate Sauce ( 0 CALORIE )

ShurFine Natural Peanut Butter

TOP SECRET TIPS:

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1. Mixing Protein Powder with Yogurt is the next best thing, not kidding. 

PLAIN yogurt + Flavored Protein saves you TONS AND TONS of sugar while giving you additional grams of protein!! 

(don't believe me? go read the nutrition labels next time you're shopping!)

Top 10 Best Tasting Dessert Protein Powders

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2. Take a quest bar, break it into pieces, place it on a non-stick baking sheet,

broil for 4-6 minutes. 

TA-DA!! 

HOMEMADE CEREAL/COOKIE CRISPS with only 1g Sugar :)

Check out the 15+ Quest Bar Flavors!! 

BYE BYE REFINED, What's your Motivation?

I am sure I am not the only one that is

 MOTIVATED BY RESULTS

In order to see results you need to take all pre-cautions

to factors that are limiting you from achieving these results

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SUGAR IS BAD, in a lot of

 different areas of one's life:

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My Motto To Live By:

** IF YOU DONT HAVE IT

YOU WONT EAT IT **

In this case,  I did a little cabinet clean sweep and gathered 

all of my CHOCOLATEY DELICIOUS DESSERTS that I find myself

snacking on at night.

BYE BYE REFINED!!

 in the garbage you go

 ( or in my roommates cabinet if they claim within 24 hours! )

Pictured Demons: 

French Toast Cereal

Fudge

Chocolate Bar

Peanut Butter Chocolate Fannie May

Girl Scout Cookies (..very hard to part)

Teddy Grahams

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MY MOTIVATORS

ACHIEVEMENT, GROWTH, POWER, and INCENTIVE

Achievement: Improving skills and proving competency to others. 

--> These people are motivated by personal accomplishment,

 recognition from others, and the search for positive feed back

Growth: Desire for personal growth and change, using workout time as a break to focus on yourself and improving your well-being

--> These people are motivated to change their lifestyle, feel better about

 themselves, and discover a new identity. 

Power:  Desire to determine and create your ideal outcome that you want to achieve and take control of  your life. 

                 --> These people set realistic and attainable weekly and/or monthly goals.

 They also vary their workouts and do what they WANT to do in order to accomplish the set goal. 

Incentive: This motivation involves REWARDS

--> These people are motivated by the rewards obtained once the goals

have been met. They enjoy the feeling of tackling their fitness goals and earning
that CHEAT MEAL on saturday ; )

FIND OUT WHAT 

YOUR MOTIVATORS ARE!!

Super Food Shake (BOGO Protein Deal!)

FRUIT CAKE SHAKE

INGREDIENTS

1scoop BPi Protein Powder Strawberry Cake

3oz Blueberries

1oz Kale

1tbsp Chia Seeds

WATER

SUPER FOOD BENEFITS

BPI WHEY HD: 

This protein is UNREAL. I purchased the

BUY ONE 5 SERVING TUB GET ONE FREE

 deal to see if I like it, before investing in the buggy bucket. 

It truly tastes like STRAWBERRY CAKE, so far I have mixed it with: water to make a "dip" consistency with apples, this smoothie, and I've also

 added it to yogurt for my parfait.

WHEY HD BPi PROTEIN

- 25g of Protein per scoop

- Supports the digestion of protein

- Delivers 5 BCAA's per serving 

- Promotes recovery

- Satisfies Hunger

- Helps build STRONG muscles

- UNREAL FLAVORS!:

BPi 5 SERVING PROTEIN 

BUY 1 ($6.99) GET 1 FREE

BEFORE THE SALE ENDS!

L-E-T-S G-O LETS GO H20

There is a HUGE GAP in knowledge 

around the understanding of 

HOW MUCH WATER YOU NEED TO DRINK

 and 

WHY PROPER HYDRATION IS IMPORTANT

…I have come to make sure that YOU do not fall

into the population of un-knowing…

Instead of writing huge long paragraphs about this topic, 

i decided to keep it short and sweet, providing mainly

 headliners and statistics

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IF YOU WOULD LIKE TO READ DETAILS

ON THIS TOPIC PLESE 

VISIT THE LINK BELOW!!! 

The findings, suggestions and

 recommendations are fascinating!

CLICK HERE TO READ ON!!

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WATER PROMOTES HEALTHIER…

SKIN

TEETH/BONES

JOINTS

MIND/BODY

DIGESTIVE SYSTEM 

WATER…

REDUCES FATIGUE

HELPS IN WEIGHT LOSS

BUILDS MUSCLE

REDUCES FLUID RETENTION

REDUCES RISK OF DISEASE

HELPS MUSCLE TONING

Are you partaking in one of these

activities that causes WATER LOSS??

- Caffine/Alcohol consumption

- Increased Stress 

- Hot Environments

- Increased Physical Activity

BODYBUILDINGCOM suggests that the average amount

of water loss PER DAY includes: 

- 16oz through respiration

- 16oz through perspiration (depending on activity level)

- 48oz through elimination

I know I know, you're wondering

 HOW MUCH YOU NEED TO DRINK

BBCOM SUGGESTS:

--- The average person (fairly INACTIVE) needs to drink 

ATLEAST

8-12 glass of water a day.

--- The ACTIVE person needs to replenish the water that

is lost during the day, which averages to about

4 cups of water loss during each HOUR of exercise.

MILD CLIMATE = 1/2 gallon of water loss (perspiration)

HOT CLIMATE = 1 gallon of water loss (perspiration)

That recommend...EVERY BEING should drink

8oz of water for every HOUR that they are awake.

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This seems like a lot of water, but I have found

that getting CREATIVE, makes it a whole lot easier

ADD YOUR OWN FLAVOR

EAT SPICY FOOD

this will force you to chug some water ; )

BRING YOUR WATER BOTTLE EVERYWHERE

at your desk, on the road, on a walk, etc.

ORDER WATER AT RESTAURANTS

its free, and better for you than ANY other beverage options, guaranteed

EAT YOUR WATER

Celery, watermelon, and cucumbers are all water-rich foods!

MY NEWEST Favorite TECHNIQUE

MAKE IT PART OF YOUR

 NIGHT OUT

Alternate between yummy beverages and try to

drink a glass before your meal arrives at dinner!

womenshealthmag

Broth Bowl Brief

Panera Bread has created the new BRILLIANT

broth bowl and I am totally game with this decision.

4 New Broth Bowls: 

SOBA NOODLE: With CHICKEN or EDAMAME

LENTIL QUINOA: With CHICKEN or CAGE-FREE EGG

Being a Post-Workout meal I needed to focus my meal around

protein and carbs SO, after research around

these bowls, ingredients, and nutrition facts

Soba Noodle Bowl W/ Chicken

390Cals // 9g Fat // 47g Carbs // 31g Protein

Soba Noodle Bowl W/ Edamame

370Cals // 12g Fat // 52g Carbs // 17g Protein

Lentil Quinoa Bowl W/ Chicken

400Cals // 9g Fat // 49g Carbs // 33g Protein

Lentil Quinoa Bowl W/ Cage-Free Egg

370Cals // 13g Fat // 48g Carbs // 18g Protein

I decided on the 

Lentil Quinoa Broth Bowl
 WITH Chicken

Here is what my plate looked like: 

I love all of the ingredients thrown into these

bowls, it was very delicious with a vast array

of seasonings and spices! 
(I also ended up switching my baguette for the

sprouted roll. Way softer & WAY yummier)

INGREDIENTS:
Chicken, ORGANIC quinoa & brown rice, lentil blend, tomato sofrito,
KALE, SPINACH, and LEMON in a soy-miso broth 

like WHATT !?!?!? Organic, natural, power foods, etc.
Panera has hit the nail on the head in the midst
of all of the health and organic fads.

I would TOTALLY recommended 

trying one of these 

Well Played Panera ; )

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HOWEVER, they are quite high in sodium. 

This may be the only downfall, along with the inconveniently

sized (MASSIVE) spoon that they serve with it. 

FIT-MYTH BUSTERS- for all the "Cardio Bunnies"

EXTRA EXTRA, 

READ ALL ABOUT IT

"CARDIO IS THE ONLY EXERCISE YOU NEED…"

"YOU HAVE TO DO CARDIO…"

"ALL YOU NEED IS CARDIO…."

Myth Myth Myth

-----------------------------------------

YES, Cardio is important 

but it is proven to be most effective

when combined with STRENGTH TRAINING

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STRENGTH TRAINING; Important because…

1. Builds Muscle = Higher Metabolism = More Calories burned Daily

2. If you are restricting calories to lose weight, up to 30% of the weight you lose is going to come from your muscles (if you are not training along with way) which is going to be unhealthy in the long run

3. Improved balance and coordination

4. Elevates your level of endorphins (natural opiates produced by brain)

 improving your mood and energy

CARDIO; Important because…

1. Helps melt away the fat hiding the muscle

2. Warms up the body temperature and increases blood circulation

3. Forms the foundation for multi-componenet fitness routine (ex. intervals)

I get it, the weight room is very

 intimidating to some. 

BUT; this doesn't' mean you 

can't still get some strength

 training in!!

Here are some alternatives:

-Circuit Training 

(Involves a circuit with light weights)

CLICK HERE! INCREDIBLE CIRCUIT WORKOUT by Ashley Horner

-High Intensity Intervals

(A workout I created to help myself incorporate

strength training into my cardio days)

CLICK HERE! Another Interval Training Workout I use!

-Crossfit Workouts

CLICK HERE ! 5 AT THE GYM or AT HOME CROSSFIT WORKOUTS HERE!!

Click here! My AT-HOME 21-15-9 Crossfit Workout

- Resistance Bands