Here's a summary video of my 12WBT Round 1 2012 Week 3.
I attended Emazon's Stand Your Ground 1, Indoor Rock Climbing with my nephews and I detail how I check myself out in reflective surfaces now - who would have thought???
Wednesday, March 7, 2012
Monday, March 5, 2012
Protein Bars - no bake
Found this recipe for no bake protein bars and they actually taste good. I use them as a snack for when I am really hungry. I used chocolate protein powder in mine.
No-Bake Protein Bars
Ready in 40 minutes • Makes 6 servings
*2 cups quick cook oats
*1/2 cup natural peanut butter
*4 scoops vanilla protein powder
*1 tbsp ground flaxseed
*1/2 cup water
*Line a loaf dish with parchment paper.
*Using clean hands, kneed all ingredients in a large prep bowl.
*Spread dough into dish or pan, pressing down to flatten.
Use a spatula smooth out the surface.
Freeze for 30 minutes. Cut into six large bars.
Serve and refrigerate the rest.
Optional ingredients:
*1 tsp cocoa powder (add it in the mix)
*dried fruit
*raw maple syrup or honey (drizzle on top of pressed dough you put it in the freezer)
Nutrients per serving: Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 30 mg, Total Carbohydrates: 28 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 22 g, Iron: 2
Ready in 40 minutes • Makes 6 servings
*2 cups quick cook oats
*1/2 cup natural peanut butter
*4 scoops vanilla protein powder
*1 tbsp ground flaxseed
*1/2 cup water
*Line a loaf dish with parchment paper.
*Using clean hands, kneed all ingredients in a large prep bowl.
*Spread dough into dish or pan, pressing down to flatten.
Use a spatula smooth out the surface.
Freeze for 30 minutes. Cut into six large bars.
Serve and refrigerate the rest.
Optional ingredients:
*1 tsp cocoa powder (add it in the mix)
*dried fruit
*raw maple syrup or honey (drizzle on top of pressed dough you put it in the freezer)
Nutrients per serving: Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 30 mg, Total Carbohydrates: 28 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 22 g, Iron: 2
My Protein Bars cook up pictured below with "healthier" chocolate cup cakes make with tofu and 70% cocoa dark chocolate.
Saturday, March 3, 2012
Rewards better than Food
Who used to celebrate by going out to dinner, going out for drinks, cooking up a feast?
One thing the Michelle Bridges 12 Week Body Transformation teaches you is that food is fuel. Nothing more, nothing less. Using it as a reward is not an option. Find other ways to reward yourself along your journey to creating the best version of you.
For me, it's clothes shopping! I needed a whole new wardrobe for my new body so i rewarded myself with clothes once I got to goal weight 4 months ago.
Now, I wait until I achieve something special to me and then go and buy myself something. During Round 1 2012 Week 3 I achieved a few PBs in the gym so I went and bought these shoes that I tried on at full price but found today on sale!
My next reward will be enrolling into a new hobby. I'm thinking pole dancing or indoor rock climbing. I'll let you know how I go :)
Splash's Choc-Banana Indulgence Snack
Serves 1
140 cal
140 cal
Serve as a snack or dessert
Ingredients:
100g Silken Tofu (40 cal))
1 scoop Chocolate Flavour Protein Powder (60 cal)
1/2 small Banana (40cal)
Directions:
Mix tofu and protein powder together well.
Slice the banana diagonally.
Pour the tofu mixture into a serving dish and arrange banana slices on the side.
Squee!
Ingredients:
100g Silken Tofu (40 cal))
1 scoop Chocolate Flavour Protein Powder (60 cal)
1/2 small Banana (40cal)
Directions:
Mix tofu and protein powder together well.
Slice the banana diagonally.
Pour the tofu mixture into a serving dish and arrange banana slices on the side.
Squee!
Friday, March 2, 2012
Splasharama's Plankarama Challenge
Splash loves a challenge. In 2011 I introduced the Mini Comp and Transformation Board.
In 2012 I bring you Splasharama's Plankarama!
I want to find the Champion Planker who can hold the longest plank in Round 1 2012. Core strength is so important. Are you in? Here are the details:
- Follow Michelle's 12WBT instructions on how to plank (on toes and elbows/forearms)
- Practice a standard plank once or twice per week (or as per our training session if they are included)
- Once a week time yourself holding a plank as long as you can.
- Email your actual name, screen name and best plank time for the week to splasharama@yahoo.com
- Emails due by 6pm each Wednesday, but you can email me before Wednesday if you like.
- The Plank Board will be displayed each week on a 12WBT Forum Thread in the Lean and Strong section and the link posted to my Facebook page by 9am Thursdays
- All ability levels welcome to join in, not just for Lean and Strong Members.
- Participate every week or for a few weeks. It is totally up to you.
- The challenge starts now! Get planking :) Squee!
Week 4 Plankarama Board can be found here...
http://www.12wbt.com/round-1-2012/forums/advanced-lean-and-strong/topics/plankarama-board-week-4
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