Hey there, the long weekend is one step closer my friends! We have a holiday this coming Monday and I could not be happier. I have so much work to get done and it will be nice to do it from home in my PJ’s with a nice mug of tea in hand.
How’s everyone’s week going so far? Mine feels like it’s going by quickly and slowly all at the same confusing time. I’m also experiencing severe DOMS from my paused safety squat bar squats on Monday. Seriously though, my hammies were screaming yesterday. Anytime I sat down for longer than 5 minutes they would tighten up again. Thankfully they feel better today after lots of rolling and mobility work. I am loving my training program right now though – I love to be challenged.
Today was a lower body day for me and the workout included seated box jumps, box squats, deadlifts, glute ham raise, heavy walking lunges and calf raises. I also did some prowler sprints at the end. On my last rep of my last set of box jumps I managed to whack my shin on the tire. Good job Chels.
Other than that little mishap, the rest of my lifts all felt awesome. I did single reps on box squats @ 190lbs and trap bar deadlifts @ 290lbs.
Seeing as it’s Wednesday, let’s hop on the WIAW party bus with Jenn from over at Peas and Crayons so you can see what I shove in my face to fuel through my workouts.
This past Sunday I lead a little cooking demo for some of my clients (and didn’t take a single photo…) and it was so much fun! We worked out of a commercial kitchen that a couple of my clients work at. Now that I’ve seen the space I can’t wait to go back and do more workshops. TFor this demo we covered healthy, protein filled treats. I’d love to do a meal prep one next.
During our time in the kitchen we made up a batch of these protein muffins and they were a huge hit! They have become my go-to post workout snack and would be a great after school treat!
You can make these as regular muffins but I prefer to make them jumbo sized. This batch will yield 4 jumbo muffins but feel free to double the recipe to make extras to freeze for later.
My trick for making any baked good featuring bananas taste extra delicious is to microwave the banana first to make it all melty and awesome. If you do this, you can use bananas that aren’t at their ripeness peak.
Also, some people ask why I’ve been favouring flax over regular eggs in my recipes. While I do appreciate all of the awesome health benefits of flax seed it really comes down to me being cheap….eeer budget conscious. Steve and I go through an average of 30 eggs a week between the two of us and flax is a more economical choice when it comes to baking. Plus it’s got healthy omega fats and fiber and all that good stuff.
Anyways, enough jibber jabber, let’s get baking!
- 2 TBSP ground flax
- 1 cup quick oats
- ¼ cup coconut flour
- 2 scoops vanilla protein powder - Plant Fusion is a great vegan brand
- 1 tsp cinnamon
- ⅛ tsp nutmeg (optional)
- ½ tsp baking powder
- 1 ripe banana - microwaved for 60-90 seconds
- ½ cup pumpkin puree (or sweet potato)
- ½ cup almond milk
- ¼ cup dark/semi-sweet chocolate chips
- NOTE - Raisins, dried cranberries and dried apples are all delish in this recipe.
- Preheat oven to 350°
- Mix your 2 TBSP flax with 6 TBSP warm water and set aside for 3-5 min
- Combine all of your dry ingredients, except chocolate chips
- Mix wet ingredients together
- Mix wet into dry and add in your flax egg
- Stir in chocolate chips
- Place mixture into lined/greased muffin tins - I use a silicone muffin tin that I LOVE
- Bake for 15-18 minutes for normal muffins or 25-28 minutes for jumbo muffins. I just check them periodically. They're done when the top is pretty well set and a toothpick comes out mostly clean.
- Allow to cool and enjoy!
- NOTE: I prefer these at room temperature
Do yourself a favour and make yourself a batch (or 3!) of these muffins – you’ll be glad you did.
And come by tomorrow for a few new awesome ab exercises! I took video of all of them Monday and my abs are definitely feeling it.