Protein Power Push

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Protein is an extremely important part of fitness and health. Protein helps your body recover after a workout and gives you a satisfied full feeling. There are so many types of protein out there and many people hesistate adding it to their regimen because of the usually high amounts of carbs, sugar, fat and ‘other stuff’ found in powders. Not all athletes are trying to bulk-up and many are health conscious. After research and trying many different powders, here are my picks…

#1 Protein

#1 Protein

#2 Protein

#2 Protein

 

I like these because they:
1. taste good… in shakes and food recipes
2. low carb (About Time has none!)

3. fat-free

4. no artificial sugars

5. no ‘extra’ stuff (artificial flavors, fillers, growth hormones)

No matter how good the protein powder, it’s hard for me to just mix it with water…. yuck.  I add protein to almost everything: oatmeal, muffins, pancakes, cupcakes, cereal, yogurt, brownies, etc.  My favorite flavor is vanilla because it mixes well into almost any recipe.  Here are my favorite, most delicious ways to incorporate protein into my day.

BREAKFAST OF CHAMPS (or snack for anytime of day)

1/4 cup quick oats 1 scoop protein powder 1 tbs unsweetened coconut flakes 1 egg (optional) 1 tbs pure almond butter (or flavored peanut butter from PB & Co) * Add water and microwave for 90 seconds. Remove and mix. Microwave for another 90 seconds. ADD Lots of Cinnamon 1 spoonful of vanilla greek yogurt MIX & ENJOY... like dessert!

1/4 cup quick oats
1 scoop protein powder
1 tbs unsweetened coconut flakes
1 egg (optional)
1 tbs pure almond butter (or flavored peanut butter from PB & Co)
* Add water and microwave for 90 seconds. Remove and mix. Microwave for another 90 seconds.
ADD
Lots of Cinnamon
1 spoonful of vanilla greek yogurt
MIX & ENJOY… like dessert!

PINA COLADA PROTEIN SHAKE (the perfect summer post-workout drink)

1 Scoop Vanilla Protein 1/2 container Pinapple Coconut Water Mix in a protein shaker and enjoy. You can even use a blender with ice for an even more refreshing shake!

1 Scoop Vanilla Protein
1/2 container Pinapple Coconut Water
Mix in a protein shaker and enjoy. You can even use a blender with ice for an even more refreshing shake!

 

Now use the protein to power up and push through today’s workout 🙂

 

3 ROUNDS

30 reps of each exercise in round 1 – followed by 300 jump ropes, jumping jacks or a combo

20 reps of each exercise in round 2 – followed by 200 jump ropes, jumping jacks or a combo

10 reps of each exercise in round 3 – followed by 100 jump ropes, jumping jacks or a combo

You also must complete 100 straight-leg sit-ups by the end of the workout. You can space them throughout, in between rounds, or save them for the end.

OVERHEAD SQUAT

PUSH-PRESS

RUSSIAN TWISTS (left + right = 1 rep)

BURPEES OVER THE BAR

BACK EXTENSIONS

Here are some girls killing today's WOD. Girls lift heavy things too!

Here are some girls killing today’s WOD. Girls lift heavy things too!

 

Start of Something New

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I am a teacher living a fit and healthy lifestyle.  Today marks the start of summer vacation and also the start of this blog.  Over the past few months many people have asked me about my journey.  They wonder what I’ve been doing to lose weight and get muscular.  I haven’t been dieting or doing any crazy new workout fad, just living a fit and healthy lifestyle.  By starting this blog I hope to continue to motivate others and give answers to all those who have been asking questions.  My goal is to share my workouts, recipes, suggestions, tips and thoughts on a daily basis. What would you like to see on this blog?

Today’s Meals and Workouts

Breakfast: Scrambled Eggs with Reduced Fat Mexican Cheese Blend on a Whole Grain Wrap with Spicy Guacamole (500 cals, 41g carbs, 28g fat, 22g protein, 8g sugar)

Wod 1: 10 squats, burpees, push-ups… 9 squats, burpees, push-ups… 8 squats, burpees, push-ups… continue down to 1 of each.  THIS REQUIRES NO EQUIPMENT!

Lunch: Muller Green Corner Lowfat yogurt with strawberry and baby spinach salad with Kraft Light Parmesan Asiago Balsamic Vinaigrette. (204 cals, 32g carbs, 3g fat, 11g protein, 27g sugar)

Snack: Quick oats with About Time Vanilla Protein, unsweetened coconut flakes, dannon greek vanilla yogurt and lots of cinnamon. (432 cals, 44g carbs, 13g fat, 33g protein, 12g sugar)

Dinner: Classico Light Alfredo Sauce, fresh shrimp, Garden Delight fettucine and some Brussel sprouts. (320 cals, 52g carbs, 4g fat, 18 protein, 6g sugar)

Dessert:  Light Vanilla Ice Cream topped with summer fruit and Chocolate PB2!

Today I will also be cleaning, coaching a soccer game and visiting the chiro & massage therapist.

Burpess work your entire body and require no equipment. I suggest you orm a love hate relationship with them ASAP.

Burpess work your entire body and require no equipment. I suggest you form a love hate relationship with them ASAP.