Cinnamon Roll Pancake… It’s what’s for breakfast!!

 

Cinnamon Pancake
1/3 cup organic oat flour 
1/2 cup egg whites
1/4 tsp cinnamon- add more to your liking!!
Pinch of baking powder 
2 tsp Splenda brown sugar blend
1/4 tsp cinnamon
 
In a bowl mix oat flour, egg whites, baking powder, 1/4 tsp cinnamon. In a separate bowl mix brown sugar blend and 1/4 tsp cinnamon. In a skillet sprayed with cooking spray, pour batter to make one large pancake. Sprinkle brown sugar/ cinnamon mixture in a swirl type pattern. Flip and cook other side. Choose to make icing below or not. Simply enjoy with a little Sf syrup!!
 
Icing 
*4 tbsp ideal low calorie sweetener
Confectionary 
* 2 tbsp low fat cream cheese softened 
Splash of vanilla
Mix above with a mixer and frost or spread on pancake. 
 
After a great low zone cycling session and awesome shoulder workout, this was the perfect breakfast. I even added the icing, as I’m on my way to teach another class!! 
 
Enjoy!! Happy Tuesday!!
All
 
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Blueberry Protein Muffins

These are delightful! Enjoy!

Make today amazing!!!

 

Blueberry Protein Muffins
 
Mix all dry ingredients below:

1 1/2 cups oat flour

2 scoops vanilla syntha six protein powder
Pinch of sea salt
1/2 cup Splenda 
 
Add:
Splash of vanilla
1/4 cup egg whites
2/3 cup unsweetened applesauce
*add a splash of almond milk to get desired consistency 
 
Stir.
 Last, fold in 1 cup blueberries. ( I used frozen)
Pour in sprayed muffin tin. 
Place in preheated oven 350. Bake 10-12 mins. 
 
* I warm in microwave before eating, then sprinkle a bit of Splenda on top. 
 
Yum!! Happy Friday!
Alli

Here’s what’s bakin’ today! PB Jelly Protein Bars

If you know me at all, you know I am on the ” go go go”! Making it happen as a wife, mom and fitness professional. All the while personal training my self and checking goals off my list. It is easy to get busy and make the excuse ” I don’t have time” to eat clean. I don’t have time to prep my meals like that. But you do! You just have to make it a priority. If it is important to you to live as healthy, fit and balanced as you can… Then you will make it happen, no excuses. In an effort to get away from the easy ‘ go to’ protein bar as a snack, cause I’m in a hurry… I have been baking up a batch of clean bars or muffins each week. With my marathon training and my husband’s half iroman training, nutrition is key. For our family, it’s the total package- good eats and being active ALWAYS, it’s our lifestyle. Make the choice and make it happen!

Here’s what is baking today:

1cup oat flour

2 scoop vanilla syntha six protein powder
1/2 tsp baking powder
1/8 tsp sea salt
1/2 cup stevia
1/4 cup better n pb
1/3 cup unsweetened applesauce
1 tsp vanilla extract 
1/4 cup unsweetened almond
1/4 cup egg whites

Topping 2tbsp better n pb
2tbsp sf jam

Preheat oven 350. Mix all dry ingredients. In a separate bowl,mix all wet ingredients. Add wet to dry. Pour in 8×8 pan. Dab better n pb and sf jam on top. Swirl w knife.  Bake 20-22 mins.
Enjoy! It’s Monday, get motivated!!!

Dark Chocolate Chunk Banana Bars

1 1/2 cups whole wheat flour

1 1/4 tsp baking powder

1/2 tsp baking soda

1 tbsp cinnamon

Pinch of sea salt

3 ripe bananas

2 egg whites

1/2 cup applesauce

1/2 cup honey

1/3 cup dark chocolate chunks

With a mixer, blend bananas and egg whites. Add applesauce and honey.

Slowly add the dry ingredients. Stir in choc chunks.

Pour in 8×8  baking dish. Bake at 350 until top is golden. About25-30 mins.

Enjoy! They are just enough sweet to get rid of the sweettooth I have :).

Mudslide Protein Shake

Combine in magic bullet:

1 sugar free snack pack pudding chocolate

1/2 cup crushed ice

Fill cup up with almond milk

1s protein powder chocolate syntha six

1 tsp of (I used heb Houston blend coffee)

2 tsp choc peanut pb2

Spaghetti Squash Casserole

I made a yummy creation last night! I was inspired by my friend who post about spaghetti squash… Hmmm, never had it.  Let’s see what I can do with it! Here it is:

You need:

1 large spaghetti squash

Organic Marinara Sauce

Extra lean ground turkey 

1 pkg Lean turkey and 1pkg Turkey Italian sausage (cut it up)

1 Onion, mushrooms, 1 green pepper

Fat free mozzarella cheese

Garlic Herb and Italian seasoning

Set oven at 375.  Pierce squash several times with knife and bake 1 hr. 

Remove from oven and remove seeds. Then scoop out all of the spaghetti squash. Season with seasonings. 

Saute chopped onions, green peppers and mushrooms in a touch of water. Season. 

Saute ground turkey and turkey sausage in a pan. 

Combine sauce and meat and simmer on low. 

In a casserole dish layer squash, meat, veggies.  Again squash, meat, veggies.  Then top with fat free mozzarella cheese and bake for 15-20 mins. 

Delightful! A good clean meal!

 

Unleash your potential…

 

My potential in endless.
There are no limits, only limits I put on myself.
The only thing standing in my way from unleashing my potential is
ME.
I have a body that moves and that’s a gift.
My body is a machine. My mind is a tool that can be trained.
I embody all it takes to crush my goals. I believe.
I’m not alone. I am carried.
I was built to be strong. I was made to overcome.
When the going gets tough, I get tougher.
Ever-learning, ever-growing…
This is a journey that has no end and I love it.

It’s in your mind….

Many of you have asked how I push through 26.2 miles. How do I win the battle in my mind?  Here’s a little of what goes on in my head…
Keep pushing,  keep driving.
Are you holding back, or do you have more in you.
We always have a little more, so push.
It hurts, but my breathing is easy, go harder.
I feel the fire set in, drive through it.
A cramp is making a sneak attack…
Choose to stop, or run through it.
Run through it.
I’m feeling the time, breathing deeper, fatigue setting in,can I do this, miles to go…
THIS TOO SHALL PASS, break through the barrier. Push through the tough time.
Get it, stronger, farther, faster…
My mind wants to quit.
Excuses get in my head.  The little voice I battle with says to slow down, your foot hurts, your knee hurts, you aren’t even half way…
The other voice, the strong voice, the almighty powerful says,
Does it hurt to slow down? Yes
Does it hurt to go fast? Yes
Choose one, go get it.
One race, one day, one time, one opportunity.
Choose to make it happen.
It’s worth it.  Striving to be my personal best.
Become the you, you can be.

2012 Making It Happen

We have come to a close of yet another year.  I encourage you to sit back and reflect upon all you have accomplished.  Be grateful for the greatness that came your way.  Be thankful for the challenges you have had overcome.  As you trainer and fitness professional, I want you to take a good look at your 2011 fitness goals.  Did you achieve your goals?  Did you surpass your goals?  Did you fall short?  Did you set enough goals for yourself?  Were they challenging, yet achievable goals?  Did you give it your all? Did you stay focused on the prize?  Just take a few moments to take it all in.  I also encourage you to do the same for your personal, professional and family goals.  My husband and I take time out, just the two of us, to talk about all of the above.  It’s awesome to see just how many goals we reached and where we had areas of opportunity.  With it all out in front of us we can pinpoint where we need improvement in the year to come.  We reflect, absorb and appreciate the awesomeness of it all.  It’s pretty fantastic to see how God has moved in our lives.

With a New Year ahead of us we are given an opportunity to start fresh.  Put this last year behind us and look forward to today.  Live for the moment.  Treat each day like it’s your last and enjoy it to your fullest.  Reset a new vision, mission and goals. No goal is considered insignificant and my friends, no goal is ever too big.  You can do and be anything you want to.

I believe in every person that crosses my path.  I know what it takes to achieve your fitness goals and I am chomping at the bit to motivate you to hit all of them in 2012.  This the year that WE WILL MAKE CHANGE.  If you want it GET IT.  Run a 5k, 10 k or a marathon for that matter.  Sign up for a Metro Dash or Warrior Dash.  Enter your first fitness competition.  The sky is the limit.  Accountability and Consistency is the focus for MMM in 2012.  Business is growing and I am fulfilling my life’s mission of sharing my passion with as many individuals as I can.  It is my journey to motivate, coach and guide you to the change you want!  I want to see the goals for next year at the beginning of this week to come!  I want you to picture each of those goals already achieved.  Believe in yourself, have faith and hit the ground running… the only thing standing in your way is YOU.  No excuses.  A more balanced, stronger, healthier YOU is right around the corner. 

Here’s to a Happy New Year!  Here is to making choice to MAKE IT HAPPEN!

Alli

Toasted Pecan Chicken Salad

4 -5 chicken breasts (boiled and shredded)

1 container greek yogurt

drizzle of honey

1/2 cup toasted pecans

1 cup grapes cut in halves

5 green onions chopped

Mix all of the above together and serve on whole wheat pita, bread, wrap.  Easy and delicious!