Tuesday, February 25, 2014

HITT workout

HIGH INTENSITY INTERVAL TRAINING:  (HIIT) has become a popular way to burn more fat. It's a training method that has been effective for many people. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day. (www.musclemedia.com)

OK now that I have explained what HITT workouts are here we go!

This type of exercise is meant o get the heart rate very night and then you take a break.

So are you still trapped inside your house due to snow or don't have time to make it to the gym. These exercises you need literally 3-4 feet of space thats it and they will KILL the calories. Do the above moves for 30-45 seconds and take a 45 second rest before starting over from the beginning. Complete 3 times. If you up for it you can do a second HITT interval shown below.

1. Mountain Climbers
2. Jack and kick front right -jack and kick front left
3. Log jumps (Act liked there is a log on the ground and youare jumping over it side ways)
4. High knees


Sunday, February 16, 2014

Salted Pretzel White Chocolate Crepes

Ok so my attempt last week at a crepe didn't pan out but this week it totally did!! With a few modifications I got this salted pretzel white chocolate crepe ... Aka party in your mouth.  I hope you enjoy them as much as I did!

3.5 tbs oat flour
4 egg whites
2 tbs Protein powder or 2 tbs  additional oat flour 
2 tbs Unsweetened applesauce
2.5 tbs  Unsweetened almond milk 
1 pkt Stevia 
Pinch Salt
1/2 tsp Baking powder

Food Processer:
1/2 c cottage cheese
2- 2.5 tsp of sugar free fat free instant pudding mix
4 drops vanilla creme stevia (can omit of you use 2.5 tsp of the pudding mix
Omitting options: 
2.5 tsp pudding mix you can leave out stevia drops
If you use 12-15 drops vanilla stevia you can leave out pudding mix it just doesn't have a white chocolate flavor but is still very good

Then mix into fluff 4-5 salted pretzel sticks chopped up

Chopped strawberries 
3 tsp @sweatspreads white chocolate melted and drizzled 
2-3 chopped up pretzel sticks 
Optional : blueberries 

Makes two crepes

Calories for crepes and filling (Your toppings will vary)

Protein:42 g
Carbs: 26g

Sunday, February 9, 2014

Cookies & Cream Pancake Roll

Ok this started as one idea and totally turned into something else which I am NOT complaining about! As soon as the new quest bar came out I knew I wanted to try a cookie and cream crepe but my crepe turned into more of a Smothered Cookie and cream Pancake Roll. It was a little too thick to be a crepe but on the thinner side for a pancake yet its super moist! I am becoming obsessed with protein pancakes and waffles. They are so easy to make and there are a million variations. (You will be seeing more) This baby is amazing! It has a cookies & cream quest bar mixed to the cookies and cream fluff plus I topped it with @sweetspreads dark chocolate mint coccobutter (www.sweatspreads.com) and melted biscoff drizzled over top! NOW, I know what you are thinking.... I have lost my mind and this is going to break the Calorie Bank! Well it's not its TOTALLY Clean.

Serving size:ME,MYSELF and I only :)

1 large Thin pancake
3 tbs cookies and crème protein powder (I use Giant Sports its but lots of brands carry it. Check out amazon or GNC..even Walmart has some in the pharmacy section)
1 tbs coconut flour
1 - 2 stevia packet 
2 egg whites
2 tbs almond milk

Cookie and Cream Fluff: (The calories I calculated you the whole fluff mix but I had access so it you double it you dont need to double the fluff)

In a food processor combine:
½ C 1 % cottage cheese
½ tbs & 1 tsp cookie and cream protein powder 
10-12 drops vanilla crème stevia

Now, take 1/3 of a cookies and cream quest bar ripped into little pieces and mix into the fluff mixture

Put half the fluff inside the pancake and fold it over. I kept mine shut with a few toothpicks. Then mix the other half with about
.5 tbs -1 tbs almond milk for a running cookie and cream sauce for the topping.

I melted about a 1 tsp of biscoff  (nut butter of your choice works) and 1 tsp of sweet spreads dark mint chocolate cocobutter (Website listed below AND they are having a sale right now buy one sample pack get one 50 5 off..so worth it). And drizzled both on top. I drizzle it buy putting it in a little baggie and ripping a corner so it goes on evenly. There is always some left in the bag so I calculated nutrition based on 3/4 tsp of each


Calories: 395
Fat: 11.5g
Protein: 49.6
Carbs : 17.5

Sunday, February 2, 2014

Sweet Cinnamon Donuts

 Sweet Cinnamon Donuts

We all love donuts. We feel alittle like Homer Stimpson when we see them "Ummm..dddooonnuutss" Problem is they are not a food we can have all the time if we are trying to be healthy. Well now it is.  When I got my Sweet Spreads sample pack i I knew EXACTLY what I was going to drizzle over these bad boys! The sample pack from sweet spreads gives you a 4oz container of six flavors so you can pick your favorite and order big jars. They are all amazing ! Anyway I topped these with the Cinnamon Roll spread and they were DIVINE! LITERALLY DIVINE!!!  

Sample Pack fo Cocobutters:
Cinnamon Roll, Chocolate Brownie, Mint Brownie,
Maple pancake, White Chocolate, and Vanilla cupcake

Here is the recipe. Check out sweet spread at www.sweetspread.com or on Instagram  @sweetspread. 

 BUT I will posting these again shortly with a different topping you can make at home so you have more options.

3/4 c oats
2 egg whites
1/2 c cinnamon protein powder (vanilla may work just add more cinnamon but this is amazing for baking. The Link is at the bottom of this post)
1/3 c ripe banana
25 drops Sweet leaf English toffee stevia  drops (I use this because it has a little of a brown sugar feel to it- You can purchase on amazon, iherb, and vitacost they last forever so its WELL worth the money- One of the Links for purchase will be at the bottom)
1/2 tsp Baking powder
1/2 tsp Baking soda
1 tsp cinnamon
2 tbs almond milk
1/3 cooked and soft sweet potato 
8-10 stevia packets
1/4 tsp salt
1/2 tsp vanilla

Bake 350 for 7-9 minutes 

I have found if I pull them out of the oven and put them in a tin foil to cool it locks in the moisture and makes the tops REALLY soft which I personally like a lot

Makes 6-8 donuts depending on your pan
calorie break down for 7 donuts
FAT: 1.2 g
Protein: 8.5
Carbs: 11.1 g

This info is without the cinnamon roll topping ( I dont have the nut butter nutritional facts but I used about 2 tps melted on each donut)

English toffee Link:

Cinnamon protein powder link: