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Just a quickie in the gym (that did not came out the way I planned it in my head lol) BUT ANYWAY! 😂🙌 when time isn’t on your side it’s better to be time efficient in the gym rather than not going at all.

Reverse Hyper Extensions (bent knee) with barbell. This is something you can try if you don’t get the hang of having a dumbbell between your feet. ☺️ 25reps.

Lateral Ski Jumps (with medicine ball) a really sweaty one! 45sec.

Side Lunges. One of my all time fav exercise! 20 reps (10 per side).

Kneeling Hip push into seat up. Oh lord this one burns so good, mostly quads and butt. 🔥 Try It next time you’re in a hurry!

Repeat 4 times. 2 min rest between rounds. (Complete all 4 one time, rest, repeat).

Credit: @linnlowes

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PERSISTENCE IS THE KEY

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AWESOME SPINACH BANANA PROTEIN SMOOTHIE

Ingredients

1/2 Banana

1 Huge handful spinach

1 scoop Vanilla protein powder

1 tbsp Almond butter

2/3 cup Greek yogurt

3/4 cup Water

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AWESOME Peanut Butter Cup Protein Bars

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Ingredients

1 cup natural smooth peanut butter*

1/4 cup honey

3 scoops vanilla whey protein powder

1/2 cup oat flour**

1/4 cup dairy-free chocolate chips (I use Enjoy Life)

Instructions

In a large bowl combine peanut butter and honey.

Add in protein powder and oat flour. It should come together into a ball. Batter will be slightly dry.

Place a large piece of plastic wrap over an 8 x 8 inch baking pan so that it hangs over the sides.

Put batter into pan and flatten with hands so it fills the entire pan. Make sure it's flat and even.

Place in freezer for 20 minutes.

While bars are in freezer, melt chocolate chips in the microwave. I heat in 20 second increments until smooth.

Remove bars from the freezer and lift out of the pan using the plastic wrap.

Cut into 12 bars.

Using a knife spread chocolate onto bars. OR place in a ziploc bag and cut off a corner and drizzle over bars.

Allow chocolate to cool completely.

Store in an airtight container in the fridge or freezer.***

NotesMake sure your peanut butter is the natural variety, meaning the only ingredient should be peanuts! *You can grind the oats yourself or buy packaged oat flour. This may work with other flours but I haven't tried.

***NOTE: The texture of these is best straight from the fridge or freezer. If you are eating them on the go, I recommend rolling the dough into 24 balls instead of 12 bars as they keep their shape better.

What you should eat and drink before and after a workout

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HEALTHY BAKED BROCCOLI TOTS

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INGREDIENTS

2 cups or 12 ounces uncooked or frozen broccoli

1 large egg

¼ cup diced yellow onion

⅓ cup cheddar cheese

⅓ cup panko breadcrumbs

⅓ cup italian breadcrumbs

2 tablespoons parsley ( or cilantro, rosemary,

1 teaspoon salt

1 teaspoon pepper

INSTRUCTIONS

Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.

Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.

Chop broccoli finely and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.

Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

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Crazy Strawberry Banana Protein Ice Cream

Nutrition Information: 170 calories | 33g carbs | 11g protein | 17g sugarServes: 2 servingsIngredients

2 large bananas, frozen

5-6 large strawberries (fresh or frozen)

1 scoop Designer Whey Luscious Strawberry Protein Powder (click here to buy it)

2-3 tablespoons milk (any kind will work)

Instructions

1. Place all ingredients in a food processor and mix on high. You may need to stop a few times to scrape the sides. Mix protein ice cream until fluffy.

2. At this point, you may eat or transfer into a Tupperware and into the freezer for an hour or 2 to firm up.

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Don't allow your failures to define how you see yourself. Don't allow the, often, loud talk of naysayers to prevent you from hearing what's right for you. Believe you can and you're halfway there. Believe you are victorious and you will be.

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WORK FOR IT

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How is your relationship with your body? Are you feeding your body the right stuff for an amazing body?

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“ You will remain in pain, until the pain of CHANGE becomes less than the pain of staying WHERE YOU ARE. “

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