Tis the Season! Pumpkin Pancakes and Leg Work

Breakfast can be a tricky time for some people, but with the right ingredients and a little planning you can make it through with flying colors and bright energy.

These pure protein pancakes are SUPER for carb cycling days (low carb days) and are ready in under 5 minutes. BONUS: you can make them in bulk ahead of time, store them in serving sizes in the fridge and be enjoying them within 1 minute.

PURE PUMPKIN AND PROTEIN PANCAKES

Ingredients (just 3!):

1/2 cup pure pumpkin puree, not the pumpkin pie mix

1/2 cup pure egg whites

1 scoop low sugar whey protein (I dig MetRX Vanilla whey OR BSN Lean Dessert Cinnamon for this recipe)

Mix together and cook on non-stick griddle. These will start your day in a filling way and eliminate some carbs as well as excess fat. The protein gives them sweetness BUT if you must have them sweeter try a little drizzle of local honey. Serving size is 3 pancakes.

pumpkin pancakes

LEG WORK:

Your legs offer a vehicle on which you stand your ground AND move forward in life…so make your leg workouts count! Here is a shorter leg workout I use when time is of the essence OR I just feel like I need an extra burn for the day. It’s great to do for those who enjoy running, but don’t want to overwhelm the legs that work so very hard for them.

NOTE; ALWAYS WARM UP

20 kettlebell swings (no KB, no problem! Use a dumbbell or a gallon of milk, just make it work)

50 alternating step ups (I use 20 pounds dumbbells in each hand, you may choose the weight)

20 pop squats (feet on either side of a step with no risers, squat then explode up and land on step. No step? Do it on the floor)

100 walking lunges….you read that right and you can do it!

10-15 Sumo Squats (wide stance, toes out slightly, send butt back and down)

10-15 stiff-legged dead lifts

Make sure the weight you choose for each exercise challenges you and up it after a while. Do 3 total rounds of the circuit and add this workout to your weekly routine 2-3 times to help rid the thighs of cellulite and garner more strength than you thought you had :)

leg work

Peace, love and lunges!

Michelle

 

The Essential Tight Skin Diet Smoothie

Good Monday Morning!

So, you know that I am a big fan of the kitchen right? I love to play around and come up with clean recipes and tasty treats, but these won’t do me a lot of good unless they fuel my body and help propel me towards my goals. So, I wanted to share with you a Tight Skin Diet staple for my mornings. Yep, I blend this beauty up and drink it every single morning. It’s great for those of you who are dealing with weight loss plateaus as well as skin issues. The nutrition in this smoothies gives you 5-7 servings of your fruits and veggies for the day! You read that right. And it’s great for all you veggie haters out there (you know who you are!). The fruit is what you taste and I’ll even give you some tips to make it more palatable if need be. I drink an ENTIRE blenderful every day and it has even replaced my daily multi-vitamin. This shake is great if you’re just starting out on whole foods or trying to incorporate some more veggies into your diet. It helps increase fat burning, decrease free radicals and amp up that healthy skin glow. Think of it as your beauty shake, from the inside out. :)

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Ingredients:

8 oz pure, clean water

1/4 cup low-fat yogurt, plain

1 handful spinach

3 romaine lettuce leaves

2 celery stalks

1 small green apple

1 small green pear

1 banana

1/4-1/2 small avocado

2 carrots (I suggest these ONLY if you have a Vitamix or high-powered blender)

small handful of berries (I usually use blueberries as they are a TSD staple)

Ice to desired consistency

Stevia or raw honey to taste if necessary

If you are the happy owner of a Vitamix, throw it all in and blend on high. If you another blender, start with the water and cruciferous veggies (spinach, lettuce, celery) then add the fruits with the avocado and banana being last. Make sure all fruits and veggies are washed!

Like I said before, this is a big blender full and I personally drink the whole thing every morning :)

If you aren’t in the mood, I suggest placing the rest in a jar with a tight-fitting lid and place in the fridge. It will stay fresh for up to 48 hours after making it. You can feel free to drink some in the morning as well as the afternoon if you like and play around with your fruits and veggies! Be playful in the kitchen. Some fruits/veggies to try:

  • Swiss Chard
  • Kale
  • Mint leaves (a little goes a LONG way)
  • Parsley
  • Cilantro
  • Tomatoes
  • Melons
  • Mango
  • Pineapple
  • Papaya
  • Kiwi

There really isn’t an end. Pineapple has a stronger flavor and can mask veggie taste if you desire that, although growing up and getting over it is another option for you ;)

Be adventurous in your own kitchen! Don’t have time to whip this up every morning? Do it at night and have your jar ready to go as you walk out the door.

It takes me less than 4 minutes from fridge to cup for this bad boy and I reap the benefits of going green daily.

Let me know what you come up with!

 

Michelle

 

Workout Wednesday! Total Toner Circuit

Grab some dumbbells and an awesome attitude and get ready to sculpt your booty fine!