Big changes are happening over on my workouts page and even bigger changes are happening with my marathon training plans. February has been a challenge for me, I was losing muscle, motivation, and forgetting why I began running in the first place. My passion was slowly exiting. A couple days ago I decided I needed to switch things up, I needed to ask for help. I sent a message to Angie, a triathlon coach I’d been chatting with back in August and before I knew it I had a new training plan. First thing I told myself: it’s okay to be nervous and a bit overwhelmed. Change has always been hard for me, but I just need to believe in myself and keep my end goal in sight. Second thing I told myself: holy moly, I’m actually going to do this! Then I had a granola cake. [print_this] No Bake Granola Cakes Vegan, Gluten free, Dairy free All the granola taste and texture in a convenient cake! Ingredients Directions Combine almond butter, rice syrup, vanilla, and coconut oil in a small sauce pan. Makes 12 cakes.
Homemade Protein Bars « askGeorgie.comThere are plenty of reasons to make your own protein bars. First, it’s economical ! You’ll save a lot of money, particularly if you have a habit of buying single bars one a time. Even better, you can customize your bars to your taste preferences, avoid any allergens, and leave out ingredients you don’t want. You can make a bar with high quality protein, whole grains, real nuts or fruit, flaxseeds, whichever sweetener you prefer, and skip all the long-named chemical ingredients (preservatives and fortifications) that you may not need or want in your snack. Plus, they taste awesome if you have a good recipe! These bars provide healthy fats from natural peanut butter and flaxseed. Preheat oven to 350°F. Makes 6 servings Per serving: 195 calories, 11 g total fat, 2 g saturated fat, 5 mg cholesterol, 14 g total carbohydrate, 4 g dietary fiber, 12 g protein, 218 mg sodium. Can you think of another protein bar flavor you’d like to see? Optimum Nutrition 100% Whey Double Rich Chocolate
Stacy StowersThere’s a very good reason why it’s called the Happy Shake! Though this creamy blend tastes like a delicious dessert, it’s chock-full of spinach, berries and super happy foods, like raw chocolate and maca. The Happy Shake is a meal replacement. It’s a key place to start when trying to lose excess weight, increase energy levels, and get healthier and happier. Before you get started, keep in mind the Happy Shake is more about technique than anything else. ingredients: 1/2 cup water 3-4 cups spinach 1 Tbs. coconut oil 1 Tbs. raw maca powder 2 Tbs. raw cacao powder 1 cup FROZEN blueberries 3/4 cup FROZEN cherries 1/4 cup FROZEN banana Optional: a little raw honey for those who like extra sweetness Optional: 3 ice cubes or a small handful of ice for those hot humid days In your Vitamix or blender start with: 1. 2. 3. If you are using a raw egg, you will need to adjust the amount of water, meaning less water. I have to say, in my experience, I have never met a bad egg. 4 . 5. 6. 7.
The Yoga Sanctuaryhow-to energy barEnergy bars are a terrific option for athletes – or anyone – looking for a quick source of protein, complex carbohydrates, and vitamins & minerals. Conveniently packaged and easy to throw in a gym or golf bag – or briefcase, for that matter – they’re a quick source of energy for athletes, students, or harried, on-the-go executives. Homemade energy bars offer all these benefits plus will save you money, and they are surprisingly easy to make! ! Before we get to the actual recipe, a few general comments on energy bars: Most commercially available energy bars – Clif Bars, Power Bars, and the like – cost around a dollar each. Most energy bars contain around 220 calories. For anyone who is less active, energy bars are a good option especially if the alternative is junk food, a candy bar, or the fatty, cholesterol-laden hot breakfast buffet at your hotel. That disclaimer issued, let’s look at how you can create tasty energy bars with little effort and less than 45 minutes . Other …and after:
Avocado Oil New Zealand Olive Oils Olivado Natural Nutrition New Zealand and AustraliaItalian Grilled CheeseWho doesn’t love a good grilled cheese? And, I know it’s totally Ameeeerican to make the classic: American cheese, mayonnaise and bread. But, why not change it a bit and use REALLY fresh and natural ingredients?!?!? Love it! There’s nothing more delicious than fresh and homemade ingredients. Soooo, go to your farmers market and get the freshest tomatoes and basil you can find, grab some mozzarella balls, and assemble this amazing meal. Basil & Oregano Pesto Ingredients 1 cup fresh basil leaves1/4 cup fresh oregano leaves (or just more basil leaves)1 garlic clove1/4 cup of walnuts1/8 teaspoon salt1/4 teaspoon pepper2-3 tablespoons olive oil How-To Put all of the ingredients in a food processor, blend and set aside. Basil & oregano pestoMozzarella cheese, slicedTomato, slice. Put your griddle (or panini press) on medium heat.Spray with cooking spray.Assemble your sandwiches.Cook until lightly browned and the cheese has melted.Cut in half and serve right away. Servings: 3 sandwiches Related posts:
Spinach DipSpinach Dip Photo Credit Getty Images Skill Level: Beginner Serves: 20 Start to Finish: Less than 30 minutes Prep: 10 minutes Cook: 15 minutes Total Calories: 76kcal (4%) 237mg (10%) Sodium5g Carbs2g Fiber3g (5%) Fat2g (10%) Saturated Fat1g Sugars7g Protein161mg (16%) Calcium1mg (4%) Iron 76kcal (4%)237mg (10%)5g2g3g (5%)1g7g2g (10%) This party favorite gets a healthy makeover! Ingredients: 1/2 cup onion, finely chopped2 10-ounce packages frozen, chopped spinach, thawed and squeezed dry1 8-ounce package fat-free cream cheese1 8-ounce carton light sour cream3/4 cup Parmesan cheese1 14-ounce can artichoke hearts1/4 teaspoon salt (optional)1 cup reduced-fat jack cheese, shreddedBlack pepperCrushed red pepper flakesCooking spray Directions: Directions 1. 2. 3. Try these tips to cut 106 calories and 13 fat grams per serving: Replace butter with nonstick cooking spray to cut 41 calories and 5 grams of fat.
Increase Your Pullup NumbersA Complete Pullups Workout Program to Help You Shatter Your Personal Record and Dramatically Improve Your Pullups Performance Note: this pull-up training program is one of the lessons in my free 5-day Pull-up Training Crash Course. If you haven’t signed up and you want to improve your pull-up strength and performance as soon as this week, then Click Here to learn more about the free course. I’ll hook you up with the rest of the lessons and my very best tips on mastering the pull-up and chin-up exercises. If you want to strengthen your arm and back muscles, spread your wings (lats) to create that V-tapered back appearance, and increase that critical vertical pulling strength that everyone needs, AND if you want a laser-focused pullups program that was created exactly for improving your pullup numbers, then you’ve come to the right place. How I Went From 6 Deadhang Pullups to Over 30 in Only 3 Months . But what if I can’t even do 5 pullups? Grease the groove is all over now. Week 1 – Rest.