Chocolate Protein Cake!

Ingredients

1 scoop of vanilla whey protein powder
1 scoop of chocolate whey protein powder
1/4 cup of stevia
1/4 tsp of baking soda
1 1/4 cup of coconut flour
1/2 tsp of vanilla extract
1/4 tsp of sea salt
3/4 cup of unsweetened apple sauce
1/4 cup of greek yogurt (use vanilla)
2 eggs
2 egg whites
1/2 cup of almond milk (I chose unsweetened vanilla)
3 tbsp cocoa powder
5 tbsp dark chocolate chips

Mix all the dry and wet ingredients together in separate bowls; combine. Place in a 8x8 pan. Bake at 375 for 20-25 mins. Let cool, cover and put in fridge!

I put on a sugar free frosting since it was for our anniversary; however, you can put peanut butter on there too! NUM! And believe me! Put in the fridge for at least an hour before you serve! IT IS WAY better COLD (we learned that the next day!)! ENJOY!!!

Skinnytaste.com and Chocolate Pudding!

Hi Everyone!

SO I made these on Thursday and they were SO delicious that Danny practically LICKED his plate! I love this site "skinnytaste.com" and you should all have it as a FAVORITE!

http://www.skinnytaste.com/search/label/Chicken


Skinny on pudding!
1 package of sugar free-fat free chocolate pudding
2 11/4 cups of almond milk
2 scoops of chocolate protein powder

Mix all together, put in the fridge for 20 mins, serve and enjoy! Great CHOCOLATE treat without the guilt!

Jessica

Quick Snack! Crazy for Kiwi!

1 key lime Greek yogurt
1 kiwi

Slice the kiwi and mix in the yogurt! Delightful!

OR

1 nonfat Greek yogurt
1 kiwi
1/4c of blueberries
Drizzle lil honey

Either way! Great protein, no fat, low carb, and great energy source!!

Great Meal Idea!!

Here is my lunch:
2 eggs
1 chicken Jalepeno sausage

1 sliced kiwi
1/4 cup blackberries
Plain nonfat Greek yogurt
Drizzle a lil honey on top


Yum yum!!!!

Big Legs and Chocolate Chip Cookies

Found this recipe looks delicious! HIT THOSE LEGS!!!!!



PALEO CHOCOLATE CHIP COOKIES
1/4 cup of coconut flour
1/2 cup dark chocolate chips
1/2 cup of almond butter
1/3 cup of honey
1 egg
1/2 cup unsweetened applesauce
1 tsp vanilla
4 scoops vanilla whey protein powder

Whisk eggs and ingredients together. Form little balls and gently press them on a baking pan. Bake at 350 degrees for 10-12 mins... 12-14 cookies!




BIIIIIIIG LEGS and GLUTES!!

Warm Up; 8 mins on elliptical or treadmill
Set #1
Leg Press: 3 sets of 15 reps
DB dead lift: 3 sets of 15 reps (I used 25lb DBs)
Set #2
Below 90 deg squats; 3 sets of 15 (started with 10 on each side, then 15 on each side, then 25lbs on each side)
Step ups: 3 x 15 each side (I held 15lb DBs)
Set #3
Leg curl: 3 x 15 each
Barbell Rev Lunge: 3 x 20 (I used a 30lb Barbell)
Set #4
Glute kick backs: drop set each side

Real Fun:
Lunges: 4 sets of 50 (I held 10lb DBs)

Jess

Chicken sausage meets spaghetti squash

This was a fabulous dinner!!!!!

Serving for 2:

1 spaghetti squash
2 Italian chicken sausage links (large)
2 red peppers
1 orange pepper
1 yellow pepper
1/2 cup of onions
2 sliced Jalepenos
Enchilada sauce

Preheat oven to 375. Sliced spaghetti squash down the middle, scoop out seeds and such, put in a glass pan, sprinkle sea salt and pepper, cook for 45 mins.

Sauté all the veggies and sausage. I sprinkled some additional spicy seasoning on it.

Once all cooked fork out the "noodles" of the spaghetti squash, I always pat it with a napkin, then serve it all together!! Put some enchilada sauce on top if you like!

Delicious and SUPER healthy!! I served mine with a strawberry side salad too!

Snack for something different!!

Here you have trader joes sliced turkey on lettuce leaves with tabbouli and one serving of trader joes quinoa and black bean infused tortilla chips with a side of veggies!!

Breakfast Pancake

Get your breakfast going right! This is approx 450 cals (that's ok your breakfast should have more calories!!)!

3/4 of banana mashed
2 eggs (1white only)
1 scoop vanilla protein powder
1 tbsp chia seeds
1 scoop of l-carnitine powder
1/4 c of dry oats
Few dashes of cinnamon

Make in a small pan! After cooked, top with 2tbsp of sunflower seed butter and a drizzle of honey!!

Enjoy!
Jessica

Supersets of Chest and Back

Everyone! Here is the definition, again, of supersets: http://bodybuilding.about.com/od/glossary/g/superset.htm

Now here is a workout YOU can do with a buddy OR alone!

**You are supersetting the moves in each set... reps= 15,12,10.. which means start with a lighter weight and then slowly add weight by 2-5%

STRENGTH TRAINING: CHEST & BACK
Warm Up; 5-10 mins on an elliptical

Set #1
DB Incline Chest Press
Barbell Back Row

Set #2
High Row Machine
Pec Flys Machine

Set #3
Cable Chest Press
Cable Low Row

Set #4
**3 sets here, all sets are 15 reps**
Push Ups (body weight)
Bent over DB Delt Flys

CARDIO
Treadmill: 30 Mins
Incline @ 10

2 min walk @ 3.2
1 min sprint @ 6.5

Enjoy...Jessica
xoxoxoxo

I'm BAAACK!!!

Good Afternoon Everyone!

OK I know I have not been as faithful to the blog as normal, but NOW that life has settled down for me, I have the time! LOVE IT! I'm going to update y'all on some new foods and workouts!

Let me first ask you though, how many are lifting?? Yes the spins and the bootcamp classes are great; CARDIO...remind yourself JUST because you are holding a 5 or 8 pound dumbbell, does NOT qualify as strength training! If you want your body to get tight and toned you have to lift heavier weight!

Here is what I did today for legs; PLEASE copy and enjoy!!! YOU determine your weight, but I will TELL you this, if you are not shaking by the last 2-3 reps of the workout, you are NOT doing enough weight! Your muscles have limitations, you can only make them work so much! STOP thinking you will get BIG with lifting, you are FEMALE you cannot be a male!

Doing legs; keep your back STRAIGHT NEVER bend it! Chest out!

LEG DAY....BIIIIIIIIIIG Legs!

Warm Up; 5 min walk on incline

Set #1:
Squat (below the knee!) (Smith Machine); 3 sets of 15
Calf Raises; 3 sets of 20
DB Dead Lift; 3 sets of 15

Rest 1 min to next set

Set #2:
Leg Press: 3 sets of 15
Single Leg Curl: 3 sets of 12 per leg
Sumo Squat with 25lb plate: 3 sets of 15

Set #3:
Single Glute Kick Backs: 3 sets of 15 (increase weight by 5lbs each time!)
Step Ups, Single leg: 3 sets of 15 step ups

Set #4
2 sets of 80 lunges with 5lb DBs with a glute kick!

15 Mins of steady state cardio; fat burning level! Go home and get a min of 30g of protein following the workout! BOOM!
Jess