- 1/4 C wheat bran
- spoonful unsweetened applesauce
- 1 TBSP eggwhites
- 1/3 scoop BSN protein powder (cinnamon roll)
- extra cinnamon
- dollop of cottage cheese
- Microwave for more or less 1 min
- Topped with Better n’ PB (I do not use this in place of PB, its just a sweet extra condiment every now and then!)
- 3 oz low sodium turkey breast
- Tomato slices
- 1 LC wedge
- Garlic Dijon Mustard
- tiny bit of salsa for some kick
- 1 Scoop Biochem smoothie
- handful of frozen berries
- 1/2 C almond milk
- 3/4 C skim milk
- 4 frozen pieces of mango
- 1 C oatmeal
- 1.5 tsp baking powder
- .5 tsp baking soda
- 1 tbsp cinnamon
- 3 scoops protein powder of choice (I used vanilla & cinnamon)
- 2 heaping tbsp unsweetened cocoa powder (will use 3 next time)
- 2 eggwhites (or 1 egg)
- 3 tbsp chia seeds
- 1 C unsweetened applesauce
- 1/2 tsp stevia powder (optional, don’t use if you don’t want them super sweet)
- 1/4 C milk of choice (I used almond milk)
- Mix everything in one bowl until well incorporated. Place in muffin tins and bake at 350 for about 18 minutes
Now for some fitness info!
A while back, my brother sent me an email asking me if I had to choose one exercise to do for the rest of my life (or the best 1 exercise that you can do in the gym) what would it be? Apparently he had a bet going with some co-workers and asked me because he thought I may have some more insight.
I have to say, that I believe the squat is the best exercise to do in the gym. If I had to choose one exercise to do, it would be the squat. I believe that the squat is the single best exercise for working the lower body: quads, hamstring, adductors, core stabilizing muscles and glutes.
In addition to your lower body, the squat builds your entire body. Everything from your feet to your arms. By loading all that weight on your shoulders, it takes a very strong core to hold all the weight and keep balanced. Your legs get the majority of the work and your arms even help support the bar which works them as well.
Another reason it builds your entire body is because the more muscles you use in an exercise, the more natural muscle-building hormones you release into your body. Squatting releases these hormones like a rapidly so your body can use them to build your muscles everywhere in your body.
It is also a killer exercise for your body is because of the main areas it targets (your core and legs) Your legs keep you standing upright and your core helps balance your entire body. Without legs and a core you can’t even walk! They’re both the powerhouses of your body and extremely important, so train them well.
The squat is a fantastic exercise, lastly because it plays into daily life, almost every day. Think about how many times a day you have to squat down to pick something up, or move something heavy from the floor to a table? The squat gets your body in tip top shape to make daily tasks easier, not to mention tone your entire body!
Some variations on the squat
- Begin in a wide stance with toes out at a 45 degree angle. Your knees will need to stay alined with your toes, so don’t go out too far.
2. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
4. Only go down as low as you can without compromising your flexibility or your balance.
5. Push back to start without locking the knees.
- Stand with feet hip width apart & balance weight on your heels with your toes facing forward, bend your knees and lean forward slightly to keep your knees directly over your toes
- Hold your hands together in front of you, as they will help with the ‘jumping momentum’
- Jump up as high as you can and come down lower than if you were doing a normal squat. You should be lifting up hard with an explosive movement, and as your weight comes onto your toes,use your calf muscles to push your feet off the floor to get as much height as possible.
- what is your variation on the squat that you would recommend?
- Do you have 1 great recipe and always seem to make variations on it?
- What was your favorite candy growing up as a kid? Mine was 5000 grand! Man, I loved those