I have mentioned many times that I love one pot meals – they are easy, quick and get all your food groups in. This could be breakfast, lunch or dinner in my opinion 🙂
This Sweet Potato Hash with onions, eggs and sausage is the tic ity bomb!
Just click on the pic to head on over to the recipe!
If you make it be sure to let me know what you thought!!!
Use the workout below to send a surge of fat fighting hormones directly to your lower body trouble spots
Set your timer for 30 seconds work/10 seconds rest/transition for 10 rounds
- Reverse Lunge Left – 30 Seconds
- Reverse Lunge Right – 30 Seconds
- Squat jump or total body extensions – 30 Seconds
- Skaters – 30 Seconds
- 5 Squat Pulses and a squat jump
Feel those legs burn in a good way!!
- Excess fake estrogens wreaking havoc on your ability to burn fat.
- Fat storing toxins gumming up your liver (your fat burning filter)
- Deathly inflammation causing your insides to RUST away from the inside-out
I will fully admit to NOT getting in my workouts last weekend while in Indiana, but I am sure I shivered off a few calories with being outside all weekend! But it was worth it.
Your WOW (workout of the week!) is awesome as usual and it is only 10 mins long and may have a move in it you have never seen before!. It’s call the sit-out and it looks a bit like a break dancing move, but is great for the core, shoulders and hips. Ok here we go…
Set your interval timers for 20sec of work : 10 secs of rest for 20 rounds.
- 1 push-up + 1 mountain climber combo
- run on the spot or jumping jacks
- ab russian twists
- sit-outs ( https://www.youtube.com/watch?v=QCswGzDAJmk )
- toe touch crunch
Done and Done!
As I mentioned last week, I am on a 30 day body composition challenge with myself to lose some body fat, get rid of my daily bloating issue, get in more good quality protein daily and learn some better eating habits. So basically RESETTING by body. I have always struggled with disordered eating habits since University. When you are on the go all day for whatever reason, it is very easy to not eat all day then binge at night, eat out or pick up food on the road more often than not, etc. And with teaching group sessions 6 days/week at various times of the day, it was challenging to eat/time my food so that I didn’t feel heavy, bloated or tired for my group sessions.
I have completed 7 days of the 30 days, and I am less bloated, getting in more protein/day and have lost 2lbs (not that, that was a goal), lost 1.6% body fat (that is a goal) and gained .6lbs of muscle (always a goal). I am active teaching 2x/week, and training on my own 3x/week with Tuesday and Friday’s off. I will keep you posted on my weekly progress and here is a little peak into what I have been using! I have used the product in the past, about 7-8yrs ago and I am back using it under the guidance of another trainer based out of Strathroy that I have known for about 10yrs
Ok, onto the reason why you click over to my blog – How to get MORE out of your Protein! For years, people of the Muscle Building/Fitness Community have always revered the power of protein. I now hear how physicians, nurses, and dietitians use protein in improving their patients’ weight, blood pressure, diabetes, and heart health. Protein has officially crossed over. This has led to a huge bump in protein-related research. We are finally starting to appreciate and understand the power of protein beyond just providing our bodies with enough essential amino acids to prevent protein malnutrition. The effects of protein rich food go beyond calories and amino acids, and can provide far reaching physiological impacts. Here are 3 ways that protein goes above and beyond to help you live a healthier life.
Protein at Breakfast – Breakfast is generally the lowest protein meal of the day for North Americans but unfortunately, it is one of the most important. Having protein at breakfast can help optimize your blood sugar levels that evening. Think about that….protein in the morning helps give you better blood sugar levels at night?
What to do: Eggs, breakfast meats, Greek yogurt, and smoothies (green & glo for the non-dairy and whey for the dairy peeps) are all my goto ways to get protein in at breakfast. But think outside the box a little too! When was the last time the breakfast police came by to tell you that you couldn’t have some left over pot roast and vegetables for breakfast? If you get bored with traditional breakfast proteins, look to other protein rich foods that you’d eat at other times of the day – they make great breakfast foods too!
Protein After Exercise – Right after exercise, there is a little physiological magic that happens. Exercise itself increases muscle protein synthesis (the building or rebuilding of muscle). But you can further strengthen and sustain that signal by having a little protein after you exercise.
What to do: You don’t need a ton, as calories still matter, but 15-25 grams of whey protein (3/4-1 heaping scoop of whey protein powder) is all you need in order to take advantage of this biochemical loophole.
Protein as a Mid-afternoon Snack – A protein rich snack is a game changer for most of my clients. It gives them a little interruption from their afternoon, and provides them with enough sustenance to make it to dinner without starving and snacking on the caloric equivalent of dinner while waiting for dinner to be ready 🙂 Another added benefit is that research involving protein and functional brain scans shows that when you have protein, several hours later your brain is less likely to get fired up over high carb/sugar/fat foods. So essentially, protein dampens your brain’s ability to crave comfort foods – cool right? (I love science!).
What to do: Single serving Greek yogurt, beef jerky (love Jerky!!!), protein shakes, cottage cheese, etc., all work as protein packed snacks. You can also have dinner leftovers as a snack, its out to think outside the box! Aim for more than 10g of protein, 20-30g would be amazing.
Don’t just read these tips, take advantage of them! You are going to eat anyway, might as well get some extra mileage out of the food you are already consuming – right!
What do you think?
Leave a comment.
2. Heat oil in a frying pan.
3.Add chicken strips and stir fry over medium-high heat, turning constantly until done.
4.Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
5.Mix cornstarch and seasonings; add water and soy sauce, and mix until smooth.
6.Stir sauce into chicken/cabbage mixture.
7.Cook until sauce has thickened and chicken is coated, about 1 minute.