It’s midweek. I always find Wednesday the hardest day to train! For some reason I get a little lazy. When you feel that way you need to force yourself to get moving. Number one you will feel so much better. Number two it’s good for you. And finally number three it will give you that extra push to get through the week. Get that butt off the couch and get in some cardio or weight training or get outside and get active……you will feel great not only physically but mentally for accomplishing something you didn’t want to do!!!!
Breakfast is the most important meal of the day. I typically eat the same thing for breakfast but when I get tired of eating the same thing it’s hard to find something that has everything I need……mainly plenty of protein. Below is a recipe for protein pancakes that is really very yummy!!!! The consistency is really good. Not as fluffy as real pancakes but still very good. Enjoy!
Protein Pancakes:
1/2 cup liquid egg whites
1/3 cup oatmeal
I packet stevia
1 scoop of favorite vanilla protein powder
Cinnamon to taste (optional)
Combine all ingredients in a blender and cook over medium heat on skillet.
Makes 3-4 pancakes depending on size.
Calories 345
Fat 3g
Carbs 27g
Protein 56g
Having failures is not always a bad thing. If we use them intelligently we can grow and become better. With every failure we have the opportunity to start over……to begin again. They say that insanity is doing the same thing over and over and expecting things to be different. Use the failures to make the needed changes to become better!!!!
IT’S FRIDAY!!!!!! If your like me Friday is one of my favorite days. It’s the end of the work week and I can celebrate having worked hard and it’s the beginning to spending time with my family and doing fun things. So having said that I can’t think of a better thing to do on Friday than to share one of my favorite things……..my Ninja blender!!!!! I love it for making my smoothies. I have not found one that makes my smoothies as think and smooth as this one. It comes with individual containers which makes making my Shakeology or my Advocare protein shakes easy and on the go. The blades are super sharp so be careful……my hubby sliced his finger open and had to butterfly it. I would recommend this to anyone!!!! Happy blending!!!!!!
So many time reaching our goal depends on our attitude. Having a “can” attitude makes all the difference. Allowing yourself some grace to make mistakes is critical. God created us imperfect people in an imperfect world. Keep a mindset that I will reach my goal weather it takes 6 weeks, 6 months, or 6 years. Be consistent. Be deliberate. But most of all be willing to have a great attitude!!!! Remember attitude is everything!
Breakfast is my favorite meal of the day. I use to be one of those who didn’t care for breakfast. 90% of the time I would skip it. Not anymore!!!!! If I don’t have breakfast I am not a fun person to be around!!!! It gives me energy but most of all it kick-starts my day in the best of ways!!! Here is a great idea for breakfast…….
Broccoli and Cheddar Scramble
1 whole egg, 2 egg whites, 1/2 cup steamed broccoli florets, 1 oz. low fat cheddar cheese (grated), 1 slice whole wheat bread toasted, 1/2 cup sliced strawberries
Whisk together egg and egg whites, then scramble them in a nonstick skillet. Add broccoli and cheese. Serve with toast and strawberries.
If you are in a hurry in the morning all of this can be made the evening before and then heated in the microwave. If you are like me my mornings with my children can be crazy. It just takes a little preparation. If you don’t want to heat in the microwave then prepare all your ingredients the night before and have them ready to put in the skillet. Enjoy!!!!!
Last week I talked about the importance of staying hydrated especially in the heat of summer. I also gave you signs of dehydration. The following are tips to help you stay hydrated this summer.
1. Keep a bottle of water with you all the time. (If you have a hard time with water you can infuse fruit like raspberries, lemon, lime, etc)
2. When exercising drink water before, during, and after.
3. Begin and end your day with a glass of water.
4. If you feel hungry drink a glass of water…..you may not really be hungry but needing water.
5. If you have trouble remembering to drink water set a timer or schedule for drinking water.
6. When you go out to eat drink water.
Hope these tips help you to stay safe and hydrated this summer!!!!
Can’t have a throwback Thursday without a picture of Muscle Beach! Where the bodybuilding craze began!!!!
Summer time is a great time to be out doors. We spend time outside playing, working out, going to the lake or beach, hanging out by the pool and even working in the yard. If you are not careful it is very easy to get dehydrated. During the day we lose water in many different ways. We lose water just by breathing. We also lose water when we go to the restroom and when we sweat. We lose water even faster when it’s hot or when we exercise.
Here are signs you are dehydrated:
Little or no urine.
Urine that is darker than usual or cloudy.
Dry mouth.
Sleepiness or fatigue.
Extreme thirst.
Headache.
Confusion.
Dizziness or light headed.
No tears when crying.
If you have these symptoms you may be dehydrated so grab a glass of good ol’ water!!! Tomorrow I will post ways to prevent dehydration. Check back but in the mean time be drinking plenty of water!!!!!
Summer is a great time not only for fun but for staying fit as well. One danger of fun in the sun is becoming dehydrated. How do you keep from becoming dehydrated? Glad you asked. WATER, WATER, WATER!!!!! The basic guideline for how much water to drink is 6/8 ounce glasses of water. While that is a good starting point, a better amount to go by is half your body weight in ounces. Someone weighing 120 lbs should drink a minimum of 60 ounces of water. If you are going to be outside or exercising you should drink even more. Tomorrow I will post signs of dehydration so check back tomorrow!!! In the mean time drink plenty of water!!!!
