Day 2...Holly snow BatMan!
Wow, that is a pile of snow out there! Good on you, last night's and this morning's Boot Campers for braving the snow to get your work out in! So some things to work on today, spend 10mins. finding 5 healthy snacks...get creative, try something new so you don't get board. Keep track of your water intake...are you drinking enough? And since the Boot Camp is only 2 x week, you need to figure out what your going to do the rest of the week. You want to get in at least 2 more work outs...if that seems too much right now, get in more day, and stick with 3 days a week for the next 2 weeks, then increase to 4 x week. Let's remember that those work outs can be 30-40 mins of cardio. When doing cardio, break it up, do intervals, 10mins. on the treadmill / 10 min. Eliptical / 10mins. bike or run or row, as long as you are mixing it up, your burning more calories cause your body has to work harder to adapt. As well you won't get board, most important! OR if your doing weights, it doesn't have to be an hour...try 5 min. warm up(cardio) choose 12 exercise. You will run 1min. then do exercise #1 for 1 min./ run 1 min. do exercise #2 for 1 min....ect. then include 5 min. cool down. You can also check out my Youtube Channel, and do the work outs off of there...no dumbells at home, use soup cans! Do your home work cause I will be asking you questions, if you don't have the answer, you just got yourself 15 BURPEES!
Here is the yummy Protein Bar recipe I made for you today...
4 cups raw oats / 2 scopes protein powder / 1 cup skim milk powder (optional)/
1 tblsp. cinnamon / 5 tblsp egg whites / 2 tsp vanilla / 2 bananas / 1/4 cup oj juice (any juice) / 1/2 cups apple sauce (sugar free) / 1/4 honey / 1/4 cup dried cranberrys and 1/4 cup dark choc. chips.
Mix all wet ingredients, then add dry. use baking sheet lined with parchment paper. Bake at 325 degrees for about 18mins. then flip upside down onto cooling rack, parchment paper should just easily peel off. Let cool, should make 12 bars.
Nutritional values...per bar.
230 calories / 13.1g Protein / 22.7g Carbs / 4.5g Fibre / 21.5g Sugar / 3.9g Fat.
I found some great dinner recipes I'd like to share,Mel is they need tweaking just let us know!
ReplyDeleteFish Tacos:
-smal corn or flour tortillas
Marinade
1/4c extra virgin olive oil
2tbsp white vinegar
2tbsp fresh lime juice
2 cloves of minced garlic
1 1/2 tsp hot pepper sauce or to taste
1/2tsp cumin
1/2 tsp blk pepper
1 lb boneless, skinless white fish fillets cut into strips
Dressing:
1/2c low fat sour cream
1/2 c low fat yogurt
2tbsp finely chopped canned chipoltes with adobo sauce (we used chipolte powder and it seemed to work just as well)
3tbsp fresh lime juice
1/4tsp cumin
1/2tsp salt (which I omitted)
Toppings:
3 ripe tomatoes seeded and diced or as an alternative salsa
1 bunch cilantro chopped
1 small head of cabbage shredded
You can add more veggies if you wish
Preheat oven to 400F, whisk all marinade ingredients together and ur over fish that is in a shallow pan, cover and marinade at least 30 min to 1 hour. To make dressing combine all ingredients, cover and refrigerate until needed. Remove fish from marinade, place fish on foil lined baking sheet. Bake in oven until it flakes, 8-10 min. Assemble tacos or let those eating do it for themselves, to ensure that you don't overdo it on the sauce is to portion it out ahead of time into individual bowls. This makes 12 tacos with 2 tacos per person.
I'll publish more later!
mmmm this looks yummy, will try it this weekend and get back to you...might do a "lettuce wrap" with Iceberg lettuce instead of the flour tortillas and will see what I can do with the dressing to cut it back a bit, thanks for the recipe.
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