Rise and Shine...

WAKE UP!!!

It's early, it's a new day and it's important to jump start your metabolism.

Start off the day with a new kind of pancake. I call it protein perfect pancakes.

It's super easy to make, in fact you make it just like your ordinary pancake except its healthier and packed with protein. you will need:

4 egg whites
1/2 cup of oatmeal
1-2 scoops of protein powder
1/3 cup of natural unsweetened apple sauce
1/2 banana or 1/2 cup of strawberries (optional)
Spray a pan with a non-fat olive or canola oil cooking spray. Mix in a bowl just like you would make your usual pancake and then pour into the pan.
This is a great easy recipe for protein packed, guilt free pancakes and is a great pre-workout meal as well. Another option to healthy pancakes is to buy whole wheat pancake mix and use egg whites and non-fat or 1% organic milk and olive or canola oil.

SO GET AT IT!

After breakfast is ALL finished- wait like an hour and a half of course and go for a long morning jog.

I will be hitting the gym here shortly.

ENJOY YOUR DAY and always remember that you are in control of your life.

NO ONE can do it for you.

Fight in the battle against a sedentary lifestyle:

a medical term used to denote a type of lifestyle with a lack of physical exercise. It is commonly found in both the developed and developing world and characterized by sitting, reading, watching television and computer use for much of the day with little or no vigorous physical exercise. It is known to contribute to obesity and cardiovascular disease.

Fitness 101

Did you know that training indoors is beneficial to
your workout?

According to Kevin Lewis, owner of State of the Art Fitness in Woodland Hills, Calif., incorporate two types of aerobic training, interval and steady-state endurance, for maximum results with no chance of boredom. And it's got one more bonus: You'll train indoors two days a week and outdoors the other two.

"Doing cardio exercise without monitoring your heart rate is like strength training without knowing how much weight you're lifting or how many reps you're doing," Lewis says.

So I say--- Hit the gym today to monitor your heart rate--- or: wear a heart rate monitor.




Perfect post workout shake:
Banana Protein Shake
Ingredients:
• 30g Protein Powder (plain or vanilla)
• 1 medium to large banana
• 8 oz. light Soy Milk
• 1 TBSP Linseed, Soy and Almond Mixture
• 1 tsp Golden Syrup
• Few drops vanilla essence/extract
• 3-4 cubes ice
• 1 TBSP low fat natural yoghurt (optional depending on diet)
Throw into blender for several minutes. Solid filling shake with zero fat and PLENTY of energy. Great as a meal replacement or
after workout snack.!






ENJOY! And remember--- You are what you put into it. Dedication, determination and endurance create success.