This weekend I earned my Trifecta! What is that? To earn your Spartan Trifecta you have to complete a Sprint, Super and Beast in one calendar year. A Spartan Sprint is 3+ miles and 20+ obstacles, a Spartan Super is 8+ miles and 25+ obstacles …
Let’s be real… I’m a Reese’s Peanut Butter Cup addict. Chocolate peanut butter anything really. My husband used to bring them to me when we were first dating <3 he knows the way to my heart, lol. I saw a fellow Coach post this recipe …
Anyone who knows me knows that I HAVE A TERRIBLE SWEET TOOTH! Yes I admit, my struggle isn’t with the workout but the lack of sweets allowed in most diets! I am so thankful that I’ve found a superfood supplement that allows for me to have goodies here and there. I’m dedicated to share healthy treats with you because I know being told that you can’t have cookies and pie and ice cream is rough! I say poo on that! Your diet should be 80/20, 80% good nutritious food and 20% treat! Moderation is the key 🙂 The key to my Keylime Pie! Ha ha ha!
This dessert is super simple to make! No baking required, which I like because I tend to loose track of time and burn the cookies. No amount of milk fixes burnt cookies in my book!
Mix all ingredients except for the crusts of course, then fill the little crusts or the full size crust. Let chill for one hour!
Each mini dessert pie has around 7 grams of protein! Yeah buddy!
You can pin the image below for easy look up 😉
Why is strength training important??? 1. Muscle helps you keep the fat off! One study shows that adding strength training to your workout regimen 3 days a week can help increase the amount of calories burned during normal activities. Why? Because the more muscle you …
Sometimes you just need a little sweet treat! I LOVE PEANUT BUTTER! Almost to the point where it’s dangerous if there are chocolate chips in the house because I’ll take a scoop of PB and a scoop or two of chips and snack…almost every night …
I’ve been on a wrap kick lately. A tortilla counts for one yellow container in the 21 Day Fix and 21 Day Fix Extreme meal plans, so does a slice of bread but who only wants a half a sandwich? Hence the wrap, I’m not really big on bread anyway unless it’s a sweet bread. I’ve been branching out and trying different things so bare with me while I taste new flavor mixes and share my thoughts. I really liked this wrap because you get a little bit of sweet, salty and crunchy, can’t go wrong with fruity, Mexican or Asian inspired dishes if you ask me. Plus it is filling. I always have a hard time including the nuts/seeds in my meal plan so this is a good way for me to get that added in too. I should probably rephrase that, I could eat a bag of almonds or pecans by themselves but apparently you’re supposed to eat them in moderation so it’s better for me to only have the option of having a little cup.
Ingredients:
Step 1: Portion out all ingredients into color appropriate containers.
Step 2: Pour out all the goodness!
Step 3: Wrap it all up burrito style and ENJOY!
I really like Bolthouse Farms dressings. The Miso Ginger is yummy! Any citrus flavored dressing would probably pair well with this wrap. Only a teaspoon though 😉
I am really trying hard to get myself and my family on cleaner diets. If you’re unsure what clean eating is, it is essentially fresh food, not processed stuff from a box. I don’t get to control their lunches too much but I get to …
I used to work at this amazing little restaurant in The Dalles, Oregon called Zim’s Brau Haus. The cook there always made the best chili, his wasn’t vegetarian. He makes an AMAZING Philly Steak soup too but that’s a story for another day. So since …
I’ve been struggling with this post for a while because there are lots and lots of things to consider.
I’m going to share with you what I’ve gathered on it. Take what I share and do your own digging too!
So, like my pre workout post, protein and carbs seem to be the two main ingredients. Only this time it’s more protein than carb.
Research has shown that different proteins digest at different speeds. If you are going to do a protein shake or bar after your workout it is recommended that you use one that is a blend of different types of protein. For instance, whey is a quick-release protein so when you have really pushed those muscles and the cells are sucking up all the nutrition they can, it’s good to have a fast protein. At the same time though it’s been said that it takes up to 72 hours for muscles to heal. A slow acting protein like Casein will be good because after that fast has gone you still have the slower feeding your muscles.
Fast-release
Whey and pea protein are examples of fast-release proteins. Whey usually comes in protein shake or bar form.
Slow-release
Casein is a slow release protein. Some things that are slow release are cottage cheese, peanut butter and meats.
Medium-release
I didn’t get as much digging done on this as I would have liked. Eggs are however a medium release, egg whites are best due to being low cholesterol. They are one of the most popular protein sources in the fit industry.
My favorite post workout meal is Shakeology. Multiple flavors and you can change it up however you like. I don’t just like it because it’s delicious though. The original Shakeology uses Whey protein with a little Pea protein, the Vegan Shakeology uses a Pea and Rice blend protein. www.darcisfitkick.com
Small muscle lesson. When you are working out, lifting weights, running, whatever your exercise of preference is, you are actually making small tears in your muscles. Muscles increase in size because repetitive tearing causes “scar tissue.” Just because you have big muscles doesn’t mean you’re strong. Strength comes with training!
If you are not big on protein bars or protein shakes there are other ways to get your proteins. ⬇⬇⬇⬇
It’s best to go with a lean source of protein. Why go through the effort of burning off that fat just to put it back in your body? There is a such thing as healthy fats which are good for your brain and other things, that will be a topic for another day.
Easy Meals
So far the easiest way to have a post workout meal/snack is to have a glass of chocolate milk, protein and carb all rolled up in one. Use skim or 1% milk
1/2 whole grain bagel with 2 egg whites
1 cup whole grain cereal with 1 cup skim milk
3/4 cup greek yogurt with some granola or fresh fruit on top! Yum!
Grilled/baked chicken breast with 1 cup of steamed veggies, broccoli, carrots, squash, whatever your favorite is.
3/4 cup cottage cheese with some fruit and a slice of whole grain toast
Rice cake with natural peanut butter and some raisins sprinkled on top.
Peas tossed in a little Italian or balsamic dressing. Or on top of a green salad. (Please avoid cream based dressings. Drives me crazy working in a restaurant and hearing people say they are going to eat healthy and have a salad and then use a cup of ranch on their salad.)
Any questions? I know I was pretty vague but I think you get the basics. Protein and carbs are your friend still. Remember from my pre-workout post that too much of anything isn’t a good thing!
www.teambeachbody.com/darcihorton
I don’t know about you but drinking water is tough for me when the weather is cold. I tend to not drink enough. I like drinking my water cold! When it’s hot, I have no problem meeting my goal. My daily water goal is 1 gallon, …