Tasty Tuesday - Peanut Butter Banana Smoothie!

I must have a thing with Peanut Butter Banana.  I love the combination.  I think these flavors are great together.  So, I have another meal that features these two All Stars.  I think even Elvis would approve.

This is a great meal pre OR post working.  I actually JUST had this post run.  I don't like to run or workout on a full stomach so I tend to eat my meal after.  This is delicious, filling, and REALLY good for you.  It's also super easy.

A couple of tips. On the package of Nutiva Chia seeds, and I assume other brands as well, there are directions to make a paste with water.  I do that ahead of time, perhaps before my run, and let it sit.  The seeds expand, creating a paste.  You can add this paste to a variety of dishes.  You won't use all the paste, so just save it in the fridge for the next meal.

This recipe is also a GREAT way to get rid of those bananas gone bad.  The more ripe a banana is, the more banana-y it tastes.  It's not really "bad", it just isn't pretty anymore.  Bananas also lend shakes and smoothies their smoothness.

What you need:

1/2 C lowfat yogurt/greek yogurt
1 tbls natural peanut butter or almond butter
1 tbls chia seed paste
1 very ripe banana
1 C unsweetened original almond milk
A blender

How to make it:
Put all the ingredients  in the blender and blend.  Duh.

I guess I can be all chef like and tell you there's a specific way, but there isn't.  If it helps you, I put the milk in first, then everything else.  No particular order.  I just think putting the milk in first keeps it from clumping on the sides of the blender.  I'm greedy and I want all the of the food in my body and not stuck to the side of my blender.

Another helpful tip is to have some water handy.  The recipe makes a pretty thick shake.  I like it like that but not everyone does.  So, if it's too thick for you, add some cold water, a little at a time, to thin the mixture.  If you want it more shake like you can add ice OR freeze your banana.

Nutritional inforomation:

Calories - 400
Carbs - 55 g
Fat - 17 g
Protein - 14 g
Sugars - 33 g

Now, I know some of you are zoning in on those carbs and sugar grams.  Remember, I said pre/post work out, right?  You'll need it.  They're not empty carbs.  It's natural sugars.  And you're burning them!  They are fueling your workout so enjoy them.

Protein Pancakes

These are some of my favorite pancakes!  They're super healthy and really simple. 

All you need is 3 ingredients. 

1/3 C Oatmeal
1/3 C Lowfat Cottage Cheese
1/3 C Egg Whites

Put all ingredients in a blender, blend until smooth.  Pour even amounts onto a heated pan, wait about 1 - 2 minutes, or until gold brown, then flip and repeat.  I use a cooking spray or paint the pan with peanut of coconut oil. 

Why are these pancakes so awesome?  For the following reasons:

Cottage cheese- low in fat, high in protein, high in calcium
Egg whites- high in protein, low in cholesterol and fat. Contain riboflavin and selenium along with essential vitamins such as folate, B12, niacin betaine and choline
Oats- high in fiber, cancer fighting phyto-chemicals, blood glucose and insulin regulating properties, and lower bad cholesterol.

I usually use 1/3 cup of each, but you could easily multiply that amount and get A LOT of pancakes. Just make sure that it will fit in your blender.  Trying to put too much in the blender results in a lumpy mess that won't blend well.  It's often easier to make multiple batches. I double the batch and freeze the rest for a quick and healthy breakfast option on those days I'm running late, which is most days. 

These are great post workout, pre workout, or as the first meal of the day.  Why else would I make them in mass quantity?  My kids even like them.  They don't know they're healthy. 

You can top these with fresh fruit, peanut butter, almond butter, or honey.  I personally like to put down a layer of almond butter and wrap the almond butter coated pancake around half a banana.  It's tasty and portable!

Enjoy!

Motivation Monday

For anyone who says, "it's too hard.  I can't do it." Take a look at this guy.

 

Mission: Business

OH MY Goodness!

I am starting on my own business adventure.  I am starting up a personal training/fitness company called Mission: Fitness.  The idea is I would go to the potential clients house and take them through specifically tailored workouts.

I'm nervous, to say the least.  All these questions are racing through my mind.  What if it doesn't take off?  What if it DOES? Will I really be able to do this? Plus a ton of business specific questions like, "How far should I be willing to travel?" "What should I charge?" "How do I market this?" I'm putting it together as I go.  I like what I have so far, but I still feel like I'm so far from being "there."


I had a good friend design a logo for me and I have to say, it's pretty spiffy!  This is what would be on business cards, flyers, T-shirt, towels, water bottles, etc.  This is also what I'm using for Facebook and Twitter.

Wish me luck!

Love Your Legs!

Why work the legs?  

Legs are the largest muscle groups in the body.  When you work the legs, say, through a squat, you put more stress on the body.  A squat requires work from your legs, yes, but also your lower back, shoulders and core.  Additionally, working your legs through heavy lifting increases the release of growth hormones.  So, actually, working the legs helps build everything else. Don't skip leg day! 

My own personal reasons for loving the legs vary.  I'm a runner so strong legs are essential.  As a woman, legs can be a trouble spot.  Having trim legs means smaller jeans, shorter shorts and slinkier dresses.  Legs are larger muscles, which burn more calories and help me maintain my weight. And last but not least, I'm short!  The leaner my legs are, the longer they appear to be.  It's an illusion, but one I'm happy to promote!   

Here are some of my personal favorite leg exercises:

5. Lunges - Forward, backward or side to side, lunges are excellent for toning glutes and thighs.  Just remember to keep your core tight and your weight in the heel of the forward leg.  There are tons of variations of the lunge, so have fun!

4. Squats! - I LOVE, LOVE, LOVE squats.  I love that you can do them anywhere!  Use a band, dumbbells, straight bar, smith rack, kettle bells... whatever floats your boat.  Always make sure to engage your core and keep the weight through the heels.  Push your hips backward as though you were sitting in a chair.  Squats target the butt and thighs as well as core muscles.  Go a little wider in the squat and hit the inner thighs. 

3. Stairs - Run them, walk them, jump them.  Whatever your pleasure.  Using stairs in your leg routine forces you to engage more muscle fiber than walking on a flat surface.  Plus, if you run them, you get your heart rate up and burn some serious calories.

2. Squat Jumps/Box Jumps - Similar to stairs, you engage a lot of muscle fiber with this exercises.  It's a little different than simply lifting a weight, however.  Typically, you are not lifting anything more than your own body weight, but you are doing it with POWER.  In this exercise, you drop in a squat position and power up, using a burst of movement.  Not only does this help your muscles, but it also helps improve speed, agility, and endurance. 

1. Running/Biking - Of COURSE I love running.  Running does a lot for my legs as well as my heart.  In each stride (or pedal) taken, all of the muscle groups of the leg are engage.  Everything from hip, thighs, calves, glutes and of course, core! 

Work You To The CORE

First, some valuable information!

The core is an important group of muscles around your mid-section.  Everyone focuses on the six pack, but when you work your core, you really should focus on abdominals, obliques AND lower back.  All of those areas make up your core.

It's important to have a strong core.  Every movement you do begins with the core.  The stronger it is, the better you move, and the less likely you are to get injured.

You don't need to work the core everyday.  This is something I failed to realize, at first.  I always believed you could work the core every day, but actually, you don't need to!  2 - 3 days a week is perfectly sufficient. Physiologically, the core muscles are like any other muscle in your body.  The core muscles need recovery time, as well.

So my favorite way to work the core is to do a "Core Burnout"

I do several exercises back to back either for 10 reps or 1 minute.  The idea is to do this without stopping, merely pausing to prepare for the next exercise.  Here is an example:

10 Crunches
10 Reverse Crunches
10 Toe Touches
10 Leg Drops
1 minute Scissor Kicks
10 Russian Twists
10 V Ups Right Side
10 V Ups Left Side
10 Reptiles
1 minute Plank

This can always be modified.  Planks can be done on the knees instead of the toes or you can decrease the 1 minute time increment to 30 seconds.

Have fun!

When one door closes

....another door opens.

Or I hope it does.

My family has decided to move back to Florida.  So, I left my "best job ever" as a personal fitness trainer.  HOWEVER, I've decided to go off on my own as a private personal fitness trainer.  Wish me luck. I'm gonna need it.

The move was for family, mostly.  But I feel there are opportunities here for growth within my passion.  I love what I do and I want to take it to the next level.  Life is all about stepping out of your comfort zone and trying new things.

I also plan on getting this blog up and running again.  So, what I want are suggestions!  What would YOU like to read about?   Please, keep it health and fitness related.  :P

Plyometrics!

What is Plyometrics?

Plyometrics is the use of burst movement to improve speed and power. It is especially useful in athletic training but can be incorporated into any training regimen. The muscle is contracted (lengthened) eccentrically and then immediately contracted (shortended) concentrically.

Why Should I do Plyo?

Plyo is an excellent way to improve power. Power is combined strength and speed. Plyo is practicing actions that require strength and speed, resulting in more power. As with anything, practice makes perfect. Nearly any exercise can be made into a plyometric exercise which makes it an excellent progression. These exercises are a shock to the system so people will often see results faster, making it a good tool to get over a plateau.

Examples

Squat Jump

Plyometric Push

Box Jumps

Sprints

Tuck Jumps

How Do I Do Plyo?

A warmup is prior to plyometric exercises is essential. A suitable warmup could be jogging or dynamic stretching.

Split up the exercises going for a certain number of sets and reps or have a timed circuit. Using either method, make sure there is ample recover time in between. A cool down is necessary, as well.

Avoid cement floors and wear well-cushioned shoes.

Caution

Most of the exercises require jumping so it may not be suitable for someone who is not conditioned. A complete beginner probably shouldn't do plyometrics.

Don't to overdo this kind of exercise. If overdone, our body gets used to it, making it less effective. Also, excessive training of this type causes a lot of stress to joints, particularly the knees. Plyo is best done 1-2 days a week

Form is essential in plyometics. Maintaining proper alignment and a soft landing will help avoid injuries.

Workout With a Friend

No seriously, do it!

Some people prefer to workout alone. They get "in the zone" so to speak. I am guilty of that from time to time. I blast the music and do my thing. However, research has shown, time and time again, that getting a workout partner is generally more beneficial. If you have someone to workout with you're less likely to skip a day, cheat on reps, skip a warm up, slack off, etc. Having someone there with you, to push you, and vice-verse make you more likely to reach your goals. This works at the gym or remotely.

Meet your buddy at the gym, or their house, or a park...and workout. Also, getting a personal trainer is invaluable. This is a person who (1) knows their stuff and (2) WILL NOT let you slack off.

There are also weight loss and coaching programs at a lot of gyms where you meet once a week to weigh and talk about diet and exercise. These programs focus on accountability and motivation that is nearly impossible for someone to manage on their own.

The remote buddy relationships are a little more tricky. But, being that we live in such a media-centered, technical world, there are options. There are a myriad of online site made for this very purpose. You can also send emails/text/phone calls to friends, family etc.

The main idea is STICK TO IT! Whatever you decide to do, you have to keep doing it! You have to stick to it. Sometimes that's easier with a friend.

Shakeology Review

I've been drinking Shakeology for a few months and I really, honestly, love it. I've never given it a review though. So, I thought now would be a good time.

First things first, options!

You can order Shakeology from Beachbody or a Beachbody representative (Coach). OR you can save 25 percent by becoming a coach yourself. If you want to know more about that, feel free to message me or leave a comment.

There are two flavors of Shakeology - Chocolate and Greenberry. You can get it in bags, or individual packets and you have have it automatically shipped to your house every month. Shakeology has more than 70 healthy ingredients that make it an ideal meal replacement. Visit the website for more about that. http://myshakeology.com/esuite/home/ginn81

So, the Chocolate, I have to say, is AWESOME. It's really good all by itself. I LOVE it with peanut butter and bananas. SOOO GOOD!

The Greenberry.. well. You have to try to make it taste good. At least I do. It has a very typical grassy aftertaste that you find in a lot of green health drinks. Go for the chocolate. The website has a ton of really awesome recipes to make it even more interesting.

I've been drinking it for months and I notice that I have more energy; it's actually pretty filling; I don't have cravings for sweets as much anymore and my hair, nails, and skin looks better. I do tons of stuff with it, too. I make pancakes, fudgecicles, brownies, protein balls, and ice cream just to name a few things. It's such a versatile and healthy product, I really can't think of a better supplement.