0 Blueberry Protein Muffins

Ingredients:

3 c Oatmeal*
3 c Almond Milk**
1 c Blueberries, fresh or frozen
2-3 Egg Whites
1 tsp Cinnamon
1 tsp Baking Powder
1-2 scoops Vanilla Perfect Fit Protein,
or any other Vanilla or Unflavored Protein Powder or Whey

Mix ingredients together in a large bowl.
Pour mixture in a non-stick coated 12-muffin tin.
Bake at 375 degrees for 30 minutes or until a toothpick comes out clean!

Enjoy!

*Add more oats if your mixture is too runny.
**Add more milk if your mixture is too dry.

0 Gluten Free Oatmeal Banana Bread

Recipe adapted from this one & made healthy & gluten free!


Yield: 9, 1" Slices

Nutrition Facts:

202 Calories Per Slice

19 net carbs, 10 g of fat, 129 mg potassium, 6.5 g protein

Ingredients:

2-3 Over-ripe Bananas, mashed*
2-3 Egg Whites
3/4 c Almond Milk
1 1/4 c Almond Flour
2 c Oats
1/2 c Organic sugar OR 2 packets of Stevia
1 tsp Baking soda
1 tsp Baking powder
1/2 tsp Salt (optional)
1 Tbsp Cinnamon
1 Tbsp Coconut Oil
1/2 cup Dried Cranberries or Walnuts (optional)

Preheat oven to 350 degrees.

In a medium bowl combine the following: 3 mashed bananas, almond milk, coconut oil, egg whites & Stevia packets (if you are not using the sugar).

In another bowl, combine your almond flour, baking soda, baking powder, salt (optional, dont forget), oats, sugar (if you are not using stevia) & cinnamon. 

Combine the wet & dry ingredients together &  fold in cranberries or walnuts (optional as well).

Top with extra walnuts or cranberries if you'd like!

Pour mixture into a non-stick loaf pan & for 45-50 minutes.

Banana bread is done when a toothpick is inserted in comes out clean.

*If you use 3 bananas in this recipe, allow your bread to cool before slicing & plating. 

Your bread will be very moist when warm & it will fall apart!

0 Chocolate Chip Almond Cookies (Gluten Free, Low Carb)

Recipe adapted from here!

Serving Size: 1 cookie
Yield: 16 cookies

Dry Ingredients:

2/3 c Almond flour/meal
1/3 c Coconut flour
1/2 tsp Baking Powder
1/4 tsp Baking Soda
1/3 c Coconut sugar OR Organic Sugar
1/3 c Organic Dark Chocolate Chips or Cocoa Nibs (I used mini chocolate chips)

Wet Ingredients:

A splash of Almond or Coconut Milk (optional)
1/4 c Coconut Oil
1 tsp Vanilla Extract
1 egg OR 1/4c Egg Whites

Directions:

Combine your dry ingredients into a bowl with a whisk & slowly add in your coconut oil.
Continue to add in the remaining wet ingredients.


Roll out dough into 1 Tbsp sized balls and flatten with 3 fingers, on a non-stick pan.
Bake for approximately 15-18 minutes or until golden brown on top!

Eat warm right out of the oven with a cup of coffee or a chai latte!

These make perfect breakfast cookies too!

Try the Pumpkin version HERE!

0 Upper Body Workouts & Current Weights

Tris, chest & shoulders

Pushups
3x12

Decline pushups
3x10

Incline pushups
3x10

Tricep press
3x8 @ 120
3x6 @ 125
3x5 @ 130

Chest press
3x8 @ 80
3x6 @ 85
3x5 @ 90

Shoulder press
3x12 @ 50
3x8 @ 55
3x8 @ 60

Raised Dips
5x6 body weight

Seated bench dips
3x10

Lateral raise
3x8 @ 55, each arm

Tricep pulldown
3x8 @ 30
3x6 @ 32.5

Overhead tricep pull (cables)
3x10 @ 27.5

Fly
3x8 @ 80
3x6 @ 85
3x4 @ 90

Overhead tricep extension, cables
3x8 @ 17.5

Bent over tricep kickbacks, dumbbells
3x8 @ 20

Dumbbell fly
3x10 @ 30 (2, 15 lb dumbbells)
3x4 @ 40

Barbell Chest press
3x10 @ 40

Plank
Current time: 2:20

Back, biceps & light shoulders

Row/Rear deltoid
3x8 @ 80
3x6 @ 85
3x5 @ 90
3x4 @ 95

Low row, cables
6x5 @ 85

Assisted pull up
3x6 @ 20 (bodyweight - 20 = 105 lbs lifted)
3x5 @ 15 (bodyweight - 15 = 110 lbs lifted)

Bicep curls, rope cables
3x8 @ 37.5

Lat pulldown, machine
3x8 @ 85
3x6 @ 90
3x5 @ 95
3x4 @ 100

Lat pulldown, cables
3x8 @ 70

Barbell bicep curls
6x6 @ 50

Dumbbell Shoulder shrugs
3x15 @ 50

Standing dumbbell bicep curls
1x20 & 2x15 @ 20, alternating arms


Bent over rows on bench (alternating arms)
3x6 @ 35, each side

Oblique bends
3x10 @ 25 each side

Barbell upright row
3x5 @ 50

Overhead barbell shoulder press
2x12 @ 40

Bent over barbell rows
9x10 @ 50

Straight arm pulldown-cables
1x10 @ 17.5
1x10 @ 20
3x8 @ 22.5

Barbell dead lift
1x10 @ 50

Hyperextensions
3x12 @ 25 lb plate

Hammer curls
3x10 @ 20

Preacher curls
3x10 @ 20, each arm

Preacher hammer curls
3x10 @ 20, each arm

0 Food Prep Sunday!

This is my first ACTUAL Sunday meal prepping... GASP!...I know! I'm not one to prep... I dont understand when people say "fail to plan, plan to fail" because I've been living on my own for the past 6 years (5 of them with my Husband) and I have never "failed! I'm not a fan of eating the same meal for a few days in a row. I love experimenting & cooking something new for my husband and I every night, but this time I went all out and cooked up chicken, tilapia, ground turkey, salmon & oatmeal crusted eggplant. I also sauteed some eggplant, Chayote squash & zucchini to go with the fish & I cooked broccoli and green beans to go with the chicken. The ground turkey I will put into lettuce for Turkey Lettuce Wraps. I'm pretty excited! When lunch rolls around this week I will most likely nuke a sweet potato as well. I didnt feel like baking those for an hour! This meal prepping thing already takes forever, sheesh!

Do you prep? xo