Hemp Protein Bars

Yeah...I ate a little out the corner before taking the picture. I was hungry!

½ C Xylitol Brown Sugar Blend ( I don't use this but know many people may like their bars sweeter)
1/2 cup unsweetened applesauce
1 tsp. ground cinnamon
1 tsp. baking powder
1 tsp. baking soda
4 large egg whites
1/2 cup berries ( I used a frozen berries mix)
2 C oat flour (I use brown rice flour because I can't do gluten)
2 scoops hemp protein powder
½ cup almond milk
½ C chopped walnuts (optional)

Directions:

Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
Makes 24 squares.

Super easy-egg white, oatmeal, blueberry muffins.

First spray a 12 muffin tin tray then put in 1 tablespoon of rolled oats, 3 tablespoons egg whites, 1 tablespoon of berries. Then stir each tin. I like to sprinkle a little cinnamon on the top. Bake at 350F for 20mins. Makes a great post workout snack!

lemon liver detox drink

Try the lemon liver detox drink every morning which consists of the juice of 1 medium lemon with 8 oz water, 1 tablespoon virgin olive oil, 1 clove of garlic and a small amount of grated root ginger to taste until well mixed. Drink slowly and follow with a small glass of water or juice to cleanse the mouth of the oily taste. Apple or other fruit juice can be used in place of the lemon juice although lemon juice is good for making the system more alkaline .

Mung Bean Stew with Sweet Potatoes and Coconut Milk

Fall is here! This is my favorite time of the year to make new soups and stews. This new spicy stew I created has a variety of ingredients which keeps your taste buds stimulated! It also has a great anti-inflammatory profile from the turmeric, curry and ginger. Enjoy!

Mung Bean Stew with Sweet Potatoes and Coconut Milk

Serves 6-8
Ingredients:

* 1 cup split and hulled mung beans
* 1 tablespoon organic coconut oil
* 1 onion, peeled and diced
* 3 garlic cloves, peeled and minced
* 1 tablespoon fresh ginger, minced
* 1 Serrano or other hot chile pepper (seeded for a less spicy stew)
* 6 cups homemade vegetable stock or water
* 2 cups cubed sweet potato
* 1-2 large carrot, chopped
* 2 cups Swiss chard or collard greens, tough stems removed, and then chopped
* 1/4 cup of raisins
* 2-3 teaspoons curry
* 1/2 teaspoon turmeric
* 2 cups of unsweetened coconut milk
* 1/2 teaspoon sea salt, or to taste (the amount of salt needed will depend on how salty your stock is)
* 1/2 teaspon of course black pepper (to taste)
Directions:

1. Run cold water over mung beans in a colander. Drain and set aside.

2. Warm coconut oil in a large frying pan. Add onion, garlic, ginger and chile pepper and saute until fragrant. Add stock or water and bring to a boil.

3. Add the mung beans,sweet potatoes and the rest of the vegetables and the spices to a crock pot. Then add in the liquid stock from the frying pan to the crock pot.

4. Bring the stew back to a boil in the crock pot and then bring back down to low and cook 45 minutes to 1 hour, stirring occasionally.

5. Add optional coconut milk if desired. Add salt, taste, and adjust seasonings before serving.

Circuit Workout 9/18

Perform each set through twice. For example, 1 set 15 ball push up, 1 set 15 ball chest flys, 1 set 20 tricep dips, 1 min butt kicks, 1 set 15 physio ball passes. Then do it again. Then, go to the next set.

2 sets 15 ball push ups
2 set 15 ball chest flys
2 sets 20 tricep dips
2 sets -1 min cardio- butt kicks
2 sets 15 physio ball pass (legs and arms) and/or squats with oblique twists

2 sets 20 of back rows
2 sets 10 each arm/leg of step ups with bicep curls
1 min cardio- mountain climbers
1 min lower leg raises

2 sets 10 each leg back lunge with lateral shoulder raises
2 set 10 each leg W presses with leg extensions
1 min cardio- lateral step plyos (with step)
1 min- 8-10lb medicine ball throws

Amaranth Delight

What is the world is amaranth Melissa, you ask? Well, just like quinoa and buckwheat, amaranth seeds contain protein that is unusually complete for plant sources. Most fruits and vegetables do not contain a complete set of amino acids, and thus different sources of protein must be used. However, unlike the protein found in true grains (i.e. from grass seeds) its protein does not contain gluten, making it popular with people who are gluten sensitive, like me!!!

I should also add that several studies have shown that like oats, amaranth seed or oil may be of benefit for those with hypertension and cardiovascular disease; regular consumption reduces blood pressure and cholesterol levels, while improving antioxidant status and some immune parameters.

So it's a total win win to incorporate amaranth into your diet! I was able to find it in bulk at The Wedge Co-op.

Below is a recipe I came up with that is totally DELICIOUS!!! It has the consistency of Malt O Meal. I like to mix 1/2 cup of this with 1/2 cup of steel oats for my morning breakfast.


Melissa's Amaranth Delight

1 cup amaranth
5 cups hot water
1/2 cup coconut milk
1 tbsp cinnamon
1/4 cup coconut flakes
5-7 dates
1/2 cup chopped pecans

Mix all ingredients in a 9 X 11 pan and cook at 350F for 30 minutes. Mix contents after 30 minutes and then cook another 30 minutes. Serve as you would oatmeal.

Melissa's Spicy Swedish Meatballs

I love playing around with spices and flavors. These are definitely YUMMY and they last for days!

Melissa's Spicy Swedish Meatballs

1 lb of lean ground beef (grass fed/organic)
1 onion
2 garlic cloves
1/2 green pepper
1/2 red pepper
2 tsp chipotle pepper
1 tsp cayenne pepper
2 tsp red pepper flakes
1 cup quick oats (I use gluten free oats)
1 tsp black pepper
1 tsp sea salt
1 egg
2 egg whites

Pre-heat oven to 350F. In a food processor grind onions, peppers and garlic. Place all ingredients together in a bowl. Mix with your hands. Then make racquetball size balls and place in a well greased dozen sized muffin tray. Bake at 350F for 20-30minutes.

I typically have 2 of these with tons of veggies on the side. Delish! Oh and I should add that Trader Joe's has conveniently packed bags of frozen red, yellow and green peppers. Love having these off hand!

hang clean/push press/ squat...LOVE!

This hang clean/push press/squat is no joke. Did it at the gym this morning and it was rockin'

New Workout!

Here is your one week circuit training workout! It's inspired by Jillian Michaels but I modified it to make it even more brutal...you're welcome!!! I absolutely LOVE circuit type workouts, you get cardio and strength training in one! This type of training provides major calorie burn and the end result is a tone, sleek looking body!

Do each circuit twice through 8-12 reps per move, 1 min of each cardio move (i.e. jumping jacks), and 40 of the ab moves. Make sure to challenge yourself by using a weight that gets your heart rate up and stimulates your muscles.

Monday Rest Day
Tuesday: Warm Up (5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1:Rolling Ball Push-Up, Dumbbell Chest Press, Burpy, Jumping Rope, Crunch Twist
Circuit 2: chest flyes, W Shoulder Press with Leg Extension, Squat Jack, Mountain Climbers, Reverse Plank
Circuit 3:Traveling Push-Up with Bosu ball blue side up, Bench Dip, Squatting Lateral Step Plyos, Butt Kick, Weighted Crunch
Circuit 4:Surrenders holding dumbells during move, Warrior Pose With Triceps Press, Harpy, Jumping Jacks, Plank Twists
Circuit 5: Sumo Squat with Tricep Extension, Cross-Over Lunge, Straight Leg Squat Thrust, Swing Kicks, Double Crunch

Wednesday
Warm Up/Prep:(5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Static Lunge with Reverse Cable Fly, Sequential Superman, Jumping Liberty, Scissors
Circuit 2: Squat Swing, Plank Row, Swing Kicks, Double Crunch
Circuit 3: Crab Walk 1 min, One Leg Pick-Up with Hammer Curl, Jumping Lunges, Standing Mountain Climber, Boat Pose
Circuit 4: Squatting Curl, Hamstring Curls on Exercise Ball, Plie Hops, Burpy, ball roll outs
Circuit 5:Back Kick With Shoulder Press, Side Lunge with Bicep Curl, Butt Kick, Jumping Rope, Reverse Crunches

Thursday
Cardio Day (do a 40 min type of cardio workout, running, spin class, biking, get your heart rate over 80%)

Friday Rest Day

Saturday
Warm Up/Prep:(5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Close-Grip Push-Up on the Ball, Cross Hop, Jumping Rope, Basic Crunch
Circuit 2: Rolling Ball Push-Up, Dropsys, Straight Leg Squat Thrust, Jumping Jacks, Standing Oblique Crunches with Leg Raise
Circuit 3: Dumbbell Chest Fly, Static Lunge with Lateral Shoulder Raise, Harpy, Butt Kick, Side Plank with Inner Thigh Raise
Circuit 4: Bench Dip, Tricep Kickbacks, Jumping Scissors, Jumping Jacks, Hollowman
Circuit 5: Sumo Squat With Side Kick, Headbangers on Ball, Plie Hops, Mountain Climbers, Bicycle Crunch

Sunday
Warm Up/Prep: Warm Up (5 mins walking 4.0 mph uphill 10% incline on the treadmill)

Circuit 1: Dead Lift, Squat and Corkscrew Press, Squat Jack, Burpy, Double Crunch
Circuit 2: Plank Row, King Squat with Front Shoulder Raise, Jumping Jacks, Mountain Climbers, Reverse Plank
Circuit 3: Reverse-Grip Curls, Swing Kicks, Squatting Lateral Step Plyos, Boat Pose
Circuit 4: Military Shoulder Press on Exercise Ball, Cross-Over Lunge with Hammer Curl, Jumping Squat, Jumping Rope, Scissors
Circuit 5: Back Lunge with Front Kick, Side Lunge with Bicep Curl, Jumping Scissors, Straight Leg Squat Thrust, Reverse Crunches

Protein!!!

Most of you know that if you want to maintain your current muscle mass as well as BUILD muscle, you have to make sure you are fueling your body with the correct grams of protein each day.

A good amount to aim for is 1 gram of protein per body weight. At the same time, the body can only digest about 30 grams of protein per meal and it takes your stomach about 1-2 hours to digest food and transfer it to your small intestines. This is why why having 5-6 small meals a day is key.

Another tip I'd like to suggest is to have a good variety of high quality protein powders. I use whey isolate after my workouts, pea protein in my steel oats, and just recently I purchased Vitol's egg white protein.

Vision/Passion Boards

People are far more capable than they're aware of. When you challenge someone to be the best they can be, they will rise to the occasion. -Jillian Michaels

I'll admit it, I sometimes get down on myself about not being capable enough to do this whole personal training thing. I took on the challenge of starting school for personal training about a year ago. For years before starting school, (we are talking 10 years here) I was constantly battling thoughts of "trainers are a dime a dozen, why would anyone choose me?" or "will I really make a living doing this"? ect ect other CRAP comments that led me to believe that I should play it safe and stick with a career that doesn't spark my passion and bring joy to my life.

Well....here's the deal, that was a load of crap! I love fitness and want to give it back to the world! The world needs talent, my talent! I said this to myself and I will say it to you, "anything can be yours!" Seriously, if you have a passion for medicine but fear the time involved in becoming a doctor, still look into what steps you could take to make it happen. Or, if you've always wanted to work with animals but the thought of how to even get started in that career field seems daunting, set action steps that you can take to make something happen! Whether it be you volunteer at a animal shelter or help out walking dogs. It could be any number of ACTION steps. I truly believe people are more happy when they work and LIVE in their passion. So don't let thought of your passion(s), just be thoughts. What can you do that ACTIVELY puts you in the direction of going after your dreams?

Some years back I took a class within my master studies called Creative Leadership. It was within this class that I learned of vision boards. A vision board is series of pictures, words, quotes ect that are complied on a board that hang in your house somewhere that keeps you motivated and inspired. I forgot about the power of these boards until just recently when my friend Mary posted a picture of hers on her Facebook page (Thanks Mary, love ya girl!). She so inspired me to make another one! One that is geared towards health, fitness and becoming a personal trainer.

I am a huge quote girl. The power of words always have always moved and inspired me. They stir my soul. My vision board has words like, be your best, your talent, community, smile, fitness, a bright future" as well as pictures of fit, strong, and powerful women. This is how I currently feel about myself as well as what I aim to be. I am all about progression and I am all about being content with the here and now.

I encourage you to make your own vision board. What inspires you? What do you love? What do you hope to be? What do you stand for? What is your passion? What are your goals? What words keep you grounded and focused?

Be well,

Melissa

Some thoughts on heavy lifting

If you want to get "ripped" and stronger, or both, you know you need to lift hard. You can't just go to the gym, curl 3 sets of 5lbs and expect to grow. It just doesn't work like that.

Heavy rep range is 6 - 10 reps. Anything above that and you're out there to tone and burn fat. This may be fine for some who are new to strength training and just want to causally lift weights. But if you're training with me or if you witness one of my workouts, you'll know I push hard and with intensity. And I get results.

From what I've learned about heavy lifting an important aspect is intensity. Sure, I can curl 15lb dumbbells five times, but then again, I can also push out 3 reps after that.

Remember:
perfect form and determination dictate intensity.

The idea for muscle definition is to go to absolute failure. This is heavy lifting. You need to lift until you can't get any more reps, than go for another. If you can't get it, keep trying.

Remember:
Push for at least 15 seconds.


When I know that there is no possible way I am getting another rep, I'll hold the weight where it is until it slowly starts to come down. Then I'll try and bring it down as slow as possible.

Now go out there and build some guns!!!

make breakfast your most important meal!

Eat "Breakfast like a king, lunch like a prince, sub like a pauper" I think it is one of the greatest quotes about how to go about eating your meals throughout the day. In addition, if you're working out hard, I also recommend taking in at least 1 gram of protein per body pound or close to it as well as having 2 small snacks between meals. So that means, 5 small meals, every 2-3 hours. Think of your metabolism as a fire pit. You need to keep adding wood to the fire to keep it burning strong. Same thing with your metabolism. Keep it fired and going strong throughout the day.

I have a staple breakfast every morning of 1/2 cup steel oats, 1/2 cup coconut milk, 1 scoop protein powder, 1/2 cup berries and 2 egg whites. This not only keeps my workouts strong and powerful, but it also helps with cravings throughout the day and keeps me full until lunch time.

I also prefer steel oats verses rolled oats because steel oats take longer to digest which helps with satiety. Meaning, you'll be fuller longer! Since I also follow a gluten free diet, I highly recommend checking out Bob Mill's Gluten Free Steel Oats if you have gluten/wheat sensitives.


Be well....

Melissa

Almond Flax Bread

I can't take full credit for this recipe. The original recipe is from Elana's Pantry. But since I love coming up with new concoctions I thought I would try to keep this bread simple and use only 3 ingredients. Boy did it turn out yummy! The 3 ingredients are eggs, almond flour and ground flax seed. I am digging that! Yum!

How to prepare:

2 1/2 cups of Honeyville blanched almond flour (the brand is important)
2 1/2 cups of ground flaxseeds
6 eggs
optional: 1 tsp of baking soda and a pitch of sea salt.

stir the eggs and then combine with the almond flour and ground flaxseed. Put in a well greased bread pan and cook at 300F for about an hour. Remember when it comes to gluten free bread cooking it longer is better.

It's easy to think negative.....DON'T!

I am on to my second half marathon tomorrow and to be honest, I don't feel like running it. I am tired, it's going to be humid, and I am starting to feel sick so I might get a cold, blah blah blah blah blah. What a funk to be in! Gross!

I went to a health and wellness seminar the other night and heard some outstanding women talk on the topic of living a healthy lifestyle and one of the speakers said that you have to be intentional to think a positive thought but negative thoughts come to us easily. The take home message was that it TAKES effort to think positive! I believe this is the same with anything that you want in your life that is worth fighting for. The mind will steer you in a different direction from time to time, but get back on the boat and focus on what's yours!!

So while I don't feel like running this race, I know I am strong. I know I am capable. I have trained my butt off to run the 13.1 miles, so I will not allow my mind to run the show...my race awaits me!

Blanched Almond Flour

Ok so I'll admit it, I love to cook. I just ordered almond flour through the mail! HA! But it's really hard to find "blanched" almond flour which makes super yummy GF high protein bread.

Elana's Pantry has some good GF recipes for breads which is what I plan on making! Stay tuned pictures and reviews to come!

Running slow

"Not running slow enough on easy days is probably the number one error runners make" -Greg McMillan

Boy did I learn this the hard way. I was aiming for a 9:25 pace for my second half marathon coming up this Saturday and after weeks of training I am thinking I will be at a 10 mile pace. I am okay with this, but argh, I was aiming for a goal of under 2 hours.

The reason I believe I didn't hit my target pace is because I ran too hard on my easy days. I would always go by what I felt that day.....wrong! I've learned and researched that it's important to always ask yourself "what is the goal of this run?" is it speed, is it long, is it an easy run ? And then to stick within your pace time.

So how do you find your pace time? One pace calculator I really like is by Greg McMillian http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

The idea with the running calculator is to plug in the time you can run the fastest at your 5k or other set distance which then calculates what you can run for a half or another races. I found it very helpful in planning out my second half marathon but next time I plan on sticking to the PLAN!

eating clean when eating out

Eating clean doesn't have to be difficult when eating out. I tend to always stick to salads and steer clear of breads and other fried foods.

Here is a salad I chose when going out to eat with co-worker at Brit' Pub. It's a mango chicken salad with a side of mango cilantro dressing. Delicious!

Post run goodness! Lemon lime chicken with white bean mango salsa. Served with quinoa and spinach.

Heavy weights - low reps.

For the past few years I have been into high intensity circuit training. I found that it gave me great results for shedding fat, but did little to form muscle mass. Not that I want to get bulky like a football player (women can't get bulky by the way, we don't have the testosterone to do so) but I would like to challenge myself to getting lean and creating definition.


In this picture I won a Jillian Micheal's challenge back in 2008. I lost 10lbs, starting eating fairly clean, although I didn't know much about it.

My goal this time is to get definition, to get truly strong and ripped. There I said it! I'll just put it out there in blog world that I want this goal.

So how do I plan on going about this? Eating clean, lifting heavy weights, low reps, using a split set routine and continue running since I love racing in half marathons. And since I don't believe in the crazy mind game of counting calories and focusing on the number on the scale, I will focus on how my jeans fit and how vibrant I feel.

If you have questions about what I am doing...please ask!

Stay posted results will be added!

Teff Flour Muffins

My new concoction! Teff flour(GF) banana cashew muffins!
As you can see one is missing because they are SO good! (that's oil dripped in the middle, oops)

Pre heat oven at 350 F before mixing ingredients.

Dry ingredients
1 1/2 cups teff flour
1 tsp baking powder
1 tbsp cinnamon
1/4 cup chopped raw cashews

Wet ingredients
1/4 cup grape seed oil
4 medium eggs
1/2 cup unsweetened applesauce (or you can use a apple chunks and grind in a food processor)
1 banana

Mix dry ingredients together. Mix wet ingredients together and then combine both. Grease muffin tins with grape seed oil or they will stick. Bake at 350F for 15-20mins.

Please note these are sugar free which I like but if they are too bland for you, you may add a drizzle of pure maple syrup, agave nectar or raw honey on the top of the muffins when they are done baking.