Protein Whoopie Pies

I think I am hooked on baking protein into sweet treats ! They are SO quick and SO easy and taste SO great! I found this recipe at http://fun-squared.com/ and added a protein twist to it.

I love anything that is simple and have a thing for sprinkles, I just think they make life FUN!

FUNFETTI SANDWICH COOKIES RECIPE:

Ingredients:

  • 5 scoops vanilla protein powder
  • 1 tsp of baking powder
  • 1/2 C butter (softened)
  • 1 egg
  • 1/2 container of sprinkles
  • Frosting (store bought or homemade) with food coloring to color

Instructions:

Preheat your oven to 350 degrees.

Combine the protein powder, butter, baking powder and egg and mix till smooth.

Now pour in a bunch of sprinkles. I used about 1/3-1/2 of my little bottle of them. But really, just do what works for you. You’ll want quite a few to make it fun.

Mix those in and then make cookie dough balls that are about 1 inch big.

Press them down slightly to begin the flattening process for them.

Bake for about 8-10 minutes.

Allow them to cool.

Grab your frosting (you can make your own or get store bought) and add some bright colors!

FunfettiWhoopiePies

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Chocolate Mint Protein Shake

The company I am partnered with re-launched this flavor, due to its insane popularity! Did you miss out on the last seasonal run of chocolate mint shakes? Have no fear!

This is by far my FAVORITE shake of all time! I have already ran out of my first canister so glad I got several stocked up!

these shakes are a nutritious, balanced meal replacement clinically tested to promote effective, healthy weight loss and lean muscle building. It’s a low-glycemic shake with energy-fueling carbohydrates, good fats, vitamins and minerals, and 24 grams of high-quality protein.

  • Superior branched-chain amino acid profile
  • Active enzymes to help ease digestion
  • Essential trace minerals
  • Natural ingredients with no artificial flavors, colors, or sweeteners
  • No trans fat

To get your order in before they sell out, let me know! Last time they sold out in a matter of hours so don’t miss out on these delicious meals!
unnamedThey also have a variety of other amazing flavors if you happen to miss out!

Let me know if I can help you with accountability for your health and wellness goals.

 

 

EASY NO-BAKE KEY LIME PIE (LOW CARB, GLUTEN-FREE)

This creamy, refreshing key lime pie recipe requires only 7 ingredients, 10 minutes of prep time, and no baking at all. Low carb, gluten-free, and sugar-free.
INGREDIENTS
Crust
Filling
  • 2 medium Avocados (very ripe)
  • 12 oz Cream cheese (softened at room temperature or by heating)
  • 4 small Limes
  • 1 cup Erythritol *
  • 1 tsp Vanilla extract
INSTRUCTIONS
  1. Line the bottom of a pie pan with parchment paper (optional, but makes it easier to remove the slices later).
  2. To make the crust, stir together the almond flour, coconut oil, and erythritol. Press the crust into the pie pan. Set aside.
  3. Place the avocado (skin removed), softened cream cheese, erythritol, and vanilla extract into a high power blender or a food processor.
  4. Zest the limes using a zester and add the zest to the blender. Squeeze the juice out of all the limes in there as well. Puree the mixture until smooth, scraping down the sides with a spatula.
  5. Pour/spoon the pureed mixture into the crust. Smooth with a spatula or the back of a spoon.
  6. Refrigerate for at least two hours, until the pie is firm. Serve with homemade sugar-free whipped cream if desired. Keep refrigerated.
NOTES

Net carbs per serving: 5g

*Any other granular sweetener will also work. Coconut sugar works great if not low carb.

Recipe Courtesy of  https://www.wholesomeyum.com/ 

CREAMY DAIRY FREE SPINACH DIP

Who doesn’t love spinach dip? My creamy spinach dip recipe cut out the fat and dairy and use raw avocado instead. A fresh and green dip that all the family love.

  • 2 large ripe avocado, about 2 cup of mashed avocado
  • 1/2 cup fresh spinach leaves. blanched in boiling water for 2 minutes, squeezed, drained – about 20 large leaves of fresh spinach
  • 3/4 cup coconut yoghurt (or soy yoghurt or any yoghurt of your choice)
  • 1 tablespoon lime juice
  • 3 tablespoon Extra Virgin Avocado Oil
  • 1/4 cup fresh coriander, chopped
  • 1 garlic cloves, crushed
  • Salt, pepper – adjust regarding taste
  • Extra virgin avocado oil to drizzle on top
  • Optional – Mexican salsa
  • 10 cherry tomatoes – I used a mix of colour red, orange and yellow tomatoes
  • 1/4 cup canned red kidney beans
  • 10 Brown Rice/Pink Himalayan Sea Salt,Chips
  • Handful of chopped fresh coriander
  • 2 tablespoon Extra Virgin Avocado Oil
  • 1 tablespoon lime juice
  • 1 small garlic glove

Instructions

  1. Trim the fresh spinach leaves.
  2. Place them onto a large saucepan. Pour boiling water onto the spinach until fully covered.
  3. Place a lid on top of the saucepan. Set aside for 2 minutes.
  4. Drain the spinach and rinse with cold water.
  5. Using your hands squeeze the cooked/blanched spinach leaves to remove all the extra water.
  6. Eventually, pt dry onto absorbent paper to remove all the extra water.
  7. In a food processor with S blade attachment, add the cooked drainer spinach.
  8. Add the rest of the ingredients: mashed ripe avocado, crushed garlic, coriander, coconut yoghurt, lime juice and avocado oil.
  9. Process until smooth – about 2 minutes on high speed.
  10. Adjust salt and pepper.
  11. Transfer into a bowl. Drizzle extra virgin avocado oil on top.
  12. Refrigerate for 30 minutes or more if you like before adding the toppings.
  13. Dip the brown rice tortilla pieces all other the mexican guacamole. Set aside while you prepare the salsa.
  14. In a mixing bowl add the red beans and chopped tomatoes.
  15. Combine with avocado oil, crushed garlic and lime juice.
  16. Sprinkle the salsa on top of the tortilla and add extra chopped coriander.

Recipe courtesy of https://www.sweetashoney.co/

Anyone who knows me, knows that I love taking photo’s. I would be the one with a super fancy Canon Camera always on hand. When I was at my biggest weight it was a different ball game. I did take a ton of pictures but not a lot where that of me.  If I had any photos they would be from the waist up with baggy clothing so it would hide how big I actually was.  Luckily being the height I am my weight didn’t show much but I could see it in my face and knowing what my body was like before. I knew that I wasn’t happy with myself after gaining almost 100lbs during my pregnancy and I did something about it. We are all capable of transforming our bodies to be the best that they are made to be,all it takes is work and determination. If I can do it so can you!www.facebook.com/maguirefirefitness

Water, H2O, Agua

How much water should you be drinking?
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  • The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
  • Why not make all your beverages water?
Are you getting enough water during the day?
  • Keep track of the amount of water you drink for one day
  • Write it down or use an app like MyFitnessPal
Why is water so amazing when you drink enough? (borrowed from Mangosteen Natural Remedies)
  1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories.
  2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
  3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
  5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
  6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
  7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  8. Less Likely to Get Sick and Feel Healthy:Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
  9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  10. Good Mood: Your body feels very good and that’s why you feel happy.
  11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
Many people around the world would give to have the oppurtunity to drink fresh clean water everyday whenever they want.
Dont like water the spruce it up with lemon limes and cucumbers!

Make Your Walk a Workout
How to start (and stick to) a walking program, whether you’re new to exercise or already fit.
When I was in college we started a community walking program.As one of the simplest exercises, walking requires no equipment aside from a good, supportive pair of walking shoes. “Exercise doesn’t have to be hard to be effective,” says Julia Valentour, MS, exercise physiologist and program coordinator for the American Council on Exercise (ACE). “The recommended 30 minutes can be broken up into two, 15-minute sessions or even three, 10-minute sessions, making it easy to weave into a busy lifestyle.”
Weight loss isn’t the only benefit of a walking program. Regular walking helps lower cholesterol, reduces the risk of type 2 diabetes, increases bone strength, and improves circulation.
“Just a few extra steps each day is a simple and easy way to take an active role in maintaining a significantly healthier life,” says Timothy Gardner, MD, past president of the American Heart Association.
Starting a Walking Program.
Check with your doctor before starting any new exercise program if you’ve been inactive for a while.
To start your walking program:
Establish a baseline, says Courtenay Schurman, MS, CSCS, author of The Outdoor Athlete. “If you’ve been sedentary, start walking three times a week at a stroll for 20 minutes.” Work your way up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per week.
Choose distance or time. Some walkers focus on distance, others target time. “Ultimately, it’s about speed,” Schurman says. “If you can walk five miles but it takes you five hours to do it, it’s not a fit level of work. So use both distance and time, as well as heart rate.”
Check the intensity. Exercising at a particular heart rate percentage enables you to gauge the difficulty of your workout.
You can check your heart rate by manually checking your pulse or purchase a simple heart rate monitor. Keep in mind, however, that the traditional heart rate formula standards do not fit everyone. “Most recommendations suggest starting out at 70% to 75% of your maximum heart rate, but this may not be enough if you’re fit,” Schurman says.
Or use the “talk test” to gauge your exercise intensity. “If you can string together six to eight words or chat briefly, you’re in your aerobic zone,” Schurman says. But if you find yourself gasping for air, lower the intensity. If you can say several phrases with one breath, you may not be working out hard enough.
Here are simple ways to keep your walks interesting and help you stay motivated:
Wear a pedometer. Bit by bit, boost your daily steps. “Wear a pedometer for a week to see what days you have the most number of steps,” Valentour says. “Then try to repeat the activities of that day and add another 500 steps the following week.” Keep it up until you reach 10,000 steps a day.
Keep a walking journal. It serves as a motivator by allowing you to see your progress, Valentour says.
Get a walking partner. “A walking buddy provides accountability. Neither wants to let the other person down,” Valentour says.
Sign up for a race or charity walk. It gives you a goal to shoot for, which may motivate you to stick with a program.
Find support online. Programs such as the American Heart Association’s StartWalkingNow.org program have helped thousands of people to get started walking. Designed by the American Council on Exercise, the free online program includes a monthly newsletter with health tips and recipes, an online activity and nutrition tracker, access to an online journal, as well as the ability to connect with others for support and motivation. A search option also allows you to look for walking paths in your area.
“You simply go online, register, and take a quiz,” Valentour says. “You’ll receive a 12-16 week downloadable program.” Beginners start with five to 10 minutes; advanced exercisers start with more challenging options.
Tips to Make It More Challenging
If you’re already fit, walking may seem too easy. But it’s easy to kick up the intensity for a more challenging workout. Here’s how:
Speed up. “The easiest way to up the ante is to simply walk faster,” says Therese Iknoian, MS, author of Fitness Walking. You may even want to try race walking, which uses more muscles and, therefore, burns more calories. Brisk walking at four miles an hour burns 334 calories and strolling at three miles per hour burns 221 calories, acc
ording to the American College of Sports Medicine. “Remember to pump your arms but keep the movement compact,” Iknoian says. “The larger the arm swing, the harder it is to move them faster.”
Head for the hills. Walking up hills also increases intensity, as does lifting the incline on a treadmill. But don’t hon to the treadmill as you walk or you’ll negate the benefits, Iknoian says. “You don’t want to look as if you’re waterskiing.” Hanging on makes your body perpendicular to the treadmill, so ergonomically you’re walking on flat ground.
Change the surface. Consider changing your walking surface for a greater challenge. “Walking on trails and maneuvering around rocks increases muscular demand,” Iknoian says. Snow, sand — even grass — makes walking more of a challenge.
Use Nordic poles to get upper body muscles involved. “You increase the cardio workout when using poles, plus they take the stress off of knees when walking downhill,” Iknoian says.
Add resistance with a weighted backpack or weight vest. “If you use a backpack, fill it with water, sand, or kitty litter so the weight distributes evenly,” Schurman says. “Avoid ankle and hand weights, which can change your gait and can set you up for injury.”
8 Safety Tips for Walkers
Keep safety in mind when you walk outdoors. Follow these basic rules:
  • Walk with a buddy whenever possible.
  • Carry your name, address, and a friend or relative’s phone number in your shoe or tied to a lace.
  • Wear a medical bracelet if you have diabetes, an allergy, or other condition.
  • Carry a cell phone and let a friend or relative know your walking routes.
  • Avoid deserted or unlit streets, especially after dark.
  • Do not use headsets that prevent you from hearing traffic; and walk against oncoming traffic.
  • Wear reflective material and/or carry a flashlight to others can see you.
  • Carry a whistle or noisemaker or pepper spray in case of an emergency.
Above all, make walking fun and you’ll be more likely to stick with it.
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Prep time: 20 minutes
Cook time: 25 minutes
Makes: 4 servings
Ingredients
1 pound flank or hanger
Juiceof 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterrey Jack
1/4 cup salsa Verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)
Directions
1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes
.4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterrey Jack, salsa, jalapenos and, if desired, sour cream.
Nutrition facts per serving: 416 calories, 32g protein, 38g carbohydrate, 16g fat (4.3g saturated), 7g fiber
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Boot Camp Workout

I came across this workout years ago and it makes this article makes it simple to understand. I use each and everyone of these exercises each week! Enjoy!
Written by Team FRx Tuesday, 24 April 2012 00:00
IFBB Pro Jessica Paxon’s Boot Camp Workout!
“It’s nice to do a boot camp workout once or twice a week to mix things up and challenge yourself,” exlains IFBB Bikini Pro Jessica Paxon.  Constantly changing your workouts weekly and slightly every day will keep your body guessing and will prevent your muscles from getting used to any given workout.  Mixing it up is great for breaking through a plateau or avoiding one altogether.  “Train smart and train safe, and always keep your body guessing,” says Jessica.  “Don’t get stuck in a rut because your body will stop responding to your training.  That is why a boot camp workout is so great!  If you add it in once or twice a week it will shock your body, challenge you, and keep your body guessing.”
Jessica’s boot camp is a mix of exercises grouped together in to what’s known as “giant sets.”  A giant set is 3-5 exercises performed back-to-back with no rest in between.  Often times the sum of each exercise will result in a full body grouping.  For example, you may have one exercise for the lower body, one for upper, one for core and a high intensity plyometric move or jump.  There are no set-in-stone rules to putting together a giant set – you can really put together exercises you like best or create workouts to focus on upper body or lower body splits.
“This workout is great because it’s an all-over body workout plus cardio – it’s the best of everything!” says Jessica who uses this workout as often as possible.  She says it will definitely help burn fat and increase your cardiovascular health.  “It’s a total body workout so you’ll be hitting every muscle group.  On top of that you’re getting your cardio in at the same time so it’s very efficient on many levels,” says Jessica.  “This workout is fun and challenging.  It will go by quick because there are so many different exercises and you keep moving the entire time.”
Jessica recommends doing this workout 2-4 times per week depending upon your current workout split and your goals.  “If you train one body part a day, you could add this in once a week (maybe twice).  But if you don’t split up your body parts you could do this workout 3 times a week, maybe four, with rest days in between.”  You can do this workout anywhere for the most part; you’ll just need a bench and some dumbbells.
THE EXERCISES:
Burpees:  Begin in standing position with feet about shoulder width apart.  Quickly drop down to the floor, place hands on floor and throw your legs behind you to land in pushup position.  Use your abs to pull your legs up towards your chest and stand up quickly.  Repeat.
Pushups:  Place hands on outer edges of core board or on the floor.  Place your feet out behind you with your feet together.  Keep your back straight and core tight throughout the movement.   Slowly lower your body to about 3-5 inches from the floor with your elbows out to the side.  Push up to starting position.  If this is too difficult you may drop to your knees and perform the movement exactly the same from there.
Mountain Climbers:  With both hands and feet on the floor, bring one leg up toward your chest and tap the floor.  Quickly move that foot back to starting position and bring the opposite leg up to the chest and tap the floor.  Imagine doing high-knees but on the floor with hands placed firmly on the ground below your shoulders.  Move quickly from leg to leg.
Squat/Kettle bell Front Raise:  Standing in squat position, hold the kettle bell or dumbbells in front of you between your legs.  Slowly perform a squat remember to keep your chest out and back straight.  On the ascent, use your momentum to lift the dumbbells up to about shoulder level in a front raise movement.  Control the weight back to starting position while moving in to the next rep.
Pop Squats on to Step:  Place step or low bench perpendicular to you in front of you.  Stand over the step with one leg on either side of the step.  Squat down and jump up on to the step with feet landing together on step.  Repeat quickly.
Dips on Bench:  Place a bench behind you.  Sit on the bench and place hands on the bench at your sides with your fingers curling down the front of the bench.  Move your feet forward so that your butt is hanging off the bench.  Slowly lower your arms so that your elbows bend to about 90 degrees.  Be sure to keep your elbows back and not out to the sides.  Push your body up using your triceps.  Repeat.
Bench Jumps:  Place a low bench or step in front of you.  Keep feet about shoulder width apart and cross your arms at your chest or place hands on your hips.  Jump on to the bench from your heels and then back down fluidly.  Repeat.  Try to land light on your feet.
  Bent Over Rows:  Using dumbbells or a straight barbell hold the weight in front of you about shoulder width apart maybe a little wider.  Stand with feet just wider than shoulder width apart.  Bend at the knees slightly, bend at the waist forward being sure to keep your back completely straight with no curve whatsoever.  Hold the weight down in front of you and use your back to row the weight up toward your lower abdomen.  Imagine pinching your shoulder blades together while pulling the weight to your lower abs.  Slowly lower the weight and repeat.
Walking lunges (weighted):  Hold dumbbells at your sides or place a straight bar across your shoulders.  Step forward and lunge down remember to keep your chest out and back straight throughout the exercise.  Keeping your core tight will help you perform this move correctly.  Alternate legs and “walk” lunges across the room.
Toe Taps on Bench:  Place a low bench or step in front of you.  Place arms crossed at chest or hands on hips.  Lift your foot to tap your toe on the edge of the step and quickly alternate between legs using a slight jump to move fast.  Repeat for reps.
21s with a Barbell or Dumbbell:  Hold barbell or dumbbell with palms facing up in front of you.  Curl the weight half way up for 7 reps (from the bottom of the movement to the middle), then curl the weight from the middle of the movement to the top for 7 reps, then curl the weight the entire range of motion for 7 reps. That is equivalent to one set.  Always remember to keep your chest out, shoulders back and core tight throughout this exercise.
Jump Squats:  Place feet just wider than shoulder width apart.  Place hands crossed at chest.  Squat down and jump up quickly.  Land light on your feet and repeat.  Be sure to stick your butt out and imagine you’re looking for a bench behind you when squatting. Use your heels to push up in to the jump.  Repeat for reps.

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My Basic Workout

Found my old workout Journal from back in 2009 …..This is my basic workout split when I first started out: Got to start somewhere! Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life! www.facebook.com/maguirefirefitness
5-10 minute warm-up on the treadmill
Monday (CHEST)
  • Machine Chest Press 4×12
  • Machine Flyes 4×12
  • Dumbbell Incline Press 4×12
Tuesday (BACK)
  • Hyperextensions 4×12
  • Lat Pulldowns: 4×12
  • Seated Row 4×12
Wednesday (ARMS)
  • Alternating Dumbbell Curls 4×15
  • Machine Tricep Press 4×25
  • Tricep Extensions 4×20
  • Dumbbell Overhead Tricep Extensions 4×20
Thursday (SHOULDERS)
  • Dumbbell Front Raises 4×12
  • Lateral Raise Machine 4×15
  • Machine Shoulder Press 4×15
  • Seated Rows  4×20
Friday (LEGS)
  • Leg Press 4×12
  • Lying Hamstring Curl 4×12
  • Leg Extension 4×12
  • Lunges (dumbbell) 4×20
  • Calf Raises 4×20
  • Stability Ball Hamstring Curls 4×20
(ABS) every other day
  • Roman Chair Leg Raises 4×15
  • Machine Crunch 4×25
  • Russian Twists (w/ medicine ball) 4×25
  • Cable Oblique Twists 4×25
  • Stability Ball Crunches 4×25
  • Leg Raises (w/ stability ball) 5×20
(CARDIO) everyday: 45 minutes on the treadmill or stairmaster (after strength training)
Saturday (FULL BODY or REST DAY)
Sunday (REST DAY)
*please understand this isn’t intended for everyone. Many ask what I did when I started out in the gym so here it is! There are NO set number of reps or sets to achieve a certain goal. Everyone’s body is different. So do what suits your body and your goal. Consult with a trainer if you are unsure, and if you are unfamiliar with any of the workouts, Google and Youtube are your best friends! So stoked every one is on this quest to a better, healthier life!
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