renniesane:

Homemade Quest Bars 
Variations Included  
Basic Ingredients
4 Scoops your vanilla protein powder (about 1/3 cup a scoop)
1/4 cup nut or seed butter of choice (smooth, not crunchy)
1/3 - 1/2 cup sweetener (I used stevia, less if you like)
2-4 tbsp. water (if you feel you need it)
1/4 cup oat flour or fiber powder or even ground flaxseeds (Omit for lower carbs, best with)

—> In a large bowl, combine the protein powder, oat flour (if using), nut butter and sweetener together. If using stevia / splenda, you’ll need more water than if using honey or agave. 
—> Scoop out the dough, shape into 5 bars and add to a sheet lined with parchment paper, refrigerate for 30-40 minutes to firm up.
—> ENJOY x

Renniesane / Tumblr

Per bar (varies with protein powder):
Calories:160
Fat: 8 
Protein: 20
Carbs: 11
Fiber: 5
Sugar: 2

Variations 


Vanilla Almond Crunch: Use almond butter, a tsp of vanilla and some chopped almonds.
Cinnamon Roll: add 1/2 tbsp. cinnamon and 1 tsp vanilla
Chocolate Brownie: add 2 tbsp. cocoa powder and use chocolate protein powder (not necessary)
Lemon Cream Pie: Use sunflower butter and 1 tbsp. lemon juice
Chocolate Chip Cookie Dough: add 1/4 - 1/3 cup chocolate chip and don’t omit oat flour
Peanut Butter Supreme: use peanut butter.
PB & J: Use peanut butter and 3-4 tbsp. mashed or dehydrated strawberries or 2 tbsp. jam.
Coconut Cashew: Use cashew butter and 2-5 tbsp. coconut shreds
Chocolate Peanut Butter: Use chocolate protein powder and peanut butter
Mixed Berry Bliss: use 1 tbsp.  of each blue- rasp- black- and strawberries, mashed or dried.
White Chocolate Raspberry: Use 3-4 tbsp. mashed or dried raspberries or jam, and best with sunflower butter
Strawberry Cheesecake: 2-4 tbsp. mashed or dried strawberries or jam, 2 tbsp. cream cheese.
Banana Nut Muffin: Use 1/2 mashed banana and 2-4 tbsp. crushed nuts.

renniesane:

Homemade Quest Bars 

Variations Included  

Basic Ingredients

  • 4 Scoops your vanilla protein powder (about 1/3 cup a scoop)
  • 1/4 cup nut or seed butter of choice (smooth, not crunchy)
  • 1/3 - 1/2 cup sweetener (I used stevia, less if you like)
  • 2-4 tbsp. water (if you feel you need it)
  • 1/4 cup oat flour or fiber powder or even ground flaxseeds (Omit for lower carbs, best with)
—> In a large bowl, combine the protein powder, oat flour (if using), nut butter and sweetener together. If using stevia / splenda, you’ll need more water than if using honey or agave. 
—> Scoop out the dough, shape into 5 bars and add to a sheet lined with parchment paper, refrigerate for 30-40 minutes to firm up.
—> ENJOY x
Renniesane / Tumblr
Per bar (varies with protein powder):
Calories:160
Fat: 8 
Protein: 20
Carbs: 11
Fiber: 5
Sugar: 2
Variations 
  • Vanilla Almond Crunch: Use almond butter, a tsp of vanilla and some chopped almonds.
  • Cinnamon Roll: add 1/2 tbsp. cinnamon and 1 tsp vanilla
  • Chocolate Brownie: add 2 tbsp. cocoa powder and use chocolate protein powder (not necessary)
  • Lemon Cream Pie: Use sunflower butter and 1 tbsp. lemon juice
  • Chocolate Chip Cookie Dough: add 1/4 - 1/3 cup chocolate chip and don’t omit oat flour
  • Peanut Butter Supreme: use peanut butter.
  • PB & J: Use peanut butter and 3-4 tbsp. mashed or dehydrated strawberries or 2 tbsp. jam.
  • Coconut Cashew: Use cashew butter and 2-5 tbsp. coconut shreds
  • Chocolate Peanut Butter: Use chocolate protein powder and peanut butter
  • Mixed Berry Bliss: use 1 tbsp.  of each blue- rasp- black- and strawberries, mashed or dried.
  • White Chocolate Raspberry: Use 3-4 tbsp. mashed or dried raspberries or jam, and best with sunflower butter
  • Strawberry Cheesecake: 2-4 tbsp. mashed or dried strawberries or jam, 2 tbsp. cream cheese.
  • Banana Nut Muffin: Use 1/2 mashed banana and 2-4 tbsp. crushed nuts.

(via fitnessloveaffair)

So… I don’t think very many people follow this blog. Which is totally ok with me. I’m going to update fairly frequently from now on (or try, at least!) for my own sake, because I’ve started a workout that I want to track based on what I’m lifting and my goals. That’s right, bro! Do you even lift? *facepalm*

Take this as my beginning. I feel like I’m giving in here… giving in to the idea that I finally need to take care of myself. I am the worst for getting so excited to push towards a goal, only to get sidetracked and distracted and fail. I bounce back, I try again, only to fail and crash hard (and start the nasty process all over again). So take this, distractions! Take this, unmotivated laziness! We will kick some ass and I will come out on top. Boom.

This weekend has been incredible so far. I’m also liking this updating process to be thankful for what a happy, healthy lifestyle can provide me with. I went on a run/hike with Rio along the old route I used to run as a teenager, and it was surprisingly fairly easy to get through (keeping in mind I had a dog pulling me and stopping me along the way)… and so gorgeous. It wasn’t particularly sunny or warm, but just the feeling of fresh air in my lungs and a dirt path under my feet gave me butterflies, I swear. Rio got muddy, I got muddy (a sinkhole of mud almost swallowed my sneakers!!) and it was the best morning I’ve had in a long time. I love trail runs and I had totally forgot!

Today was a gym day. I am currently rocking Nia Shanks “Beautiful Badass Mini Course” before I purchase more of her workouts… they’re so straightforward and she has the best mentality towards workouts and healthy eating. I managed to leave my phone at home and had to do this from memory… I went out of order but stuck to it pretty well!

The stats:

Workout 3

1) Rack pull dead lift - 3x5, 1x8 

45 lbs - 10lb and 5lb on 45lb bar

2)a) One arm dumbbell row - 3x6, 1x12 (it’s supposed to be 3x8, I forgot)

2 20lb dumbbells.

2)b) Dumbbell Bench Press 

I am such an awkward turtle with these. 2 15lb dumbbells.

3)a) Hanging knee raise OR reverse crunch - 3x as many as possible

I mix in reverse crunches in another workout so I chose the knee raises, on my forearms until I can manage hanging ones. 3 sets of 10 (gotta do more next time!)

3)b) Single leg RDL - 3x10-12 each side

SO HARD. Didn’t even manage 12, I could barely get to 6 reps but did 3 sets.  I’ve never done these, so it’ll get smoother as I do more of them. So rough. 2 20lb dumbbells.

4) One arm swing (with dumbbell or kettlebell) - 4x10-12 each side

Totally spaced and did 3 sets of 12, so lost without my phone by my side. 20lb dumbbell. Love these!

Because I was worried I missed something, I added in some oblique bends (3x10 with 20lb dumbbells) and leg presses (3x6, 1x12 220lbs) for good measure. 

Phew! Happy Easter, y’all!

All-Natural Protein & Fiber Packed Smoothie!

fit-personality:

image

So I just randomly through this smoothie together this morning before work, and it was SO GOOD. So good that Glen Coco would drink 3. So here is what it’s all natural delicious ingredients are:

  • 1 cup Original Almond Milk
  • 1/2 cup Organic Low-Fat Cottage Cheese (weird, I know)
  • 2 TBSP of Organic Ground Flax Seed
  • 1 whole small-medium banana (frozen overnight)
  • 1 cup of frozen berries (I used blueberries and blackberries)

Nutritional info: Calories: 270 / Protein: 20g / Carbs: 51g / Fiber: 13g

crazysexyfierce:

projectfittabby:

workingtowardsfit:

Did it! Omg. 34 seconds! I need to start adding these to my workouts. I can do regular ones no problem. Time to get these done no problem. Lol.

Doing it right now: Let’s see- one sec-
Hahahaha so I got off the laptop and went in the living room to do these- thinking it was going to be kinda easy- I COULDN’T DO MORE THAN 20 SECONDS! Hahahaha guess these need to be added to my workouts XD

Just did one and broke at 1:06! I think I could’ve done more but my glutes are really sore :’)

crazysexyfierce:

projectfittabby:

workingtowardsfit:

Did it! Omg. 34 seconds! I need to start adding these to my workouts. I can do regular ones no problem. Time to get these done no problem. Lol.

Doing it right now: Let’s see- one sec-

Hahahaha so I got off the laptop and went in the living room to do these- thinking it was going to be kinda easy- I COULDN’T DO MORE THAN 20 SECONDS! Hahahaha guess these need to be added to my workouts XD

Just did one and broke at 1:06! I think I could’ve done more but my glutes are really sore :’)

(via theonlyella)

riiaeatsright:

Riia’s Vegan Sweet & Spicy Chickpeas(Adapted from Damy Health & Kalyn’s Kitchen)
Sweet Chickpeas 1 can Organic Chickpeas (drained, rinsed & dried) 1 tbsp Coconut Oil (or Olive Oil) 2 tbsp Agave Nectar (or Honey) Dash of Salt
Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. Mix all ingredients together in a bowl. Cook in oven at 350 degrees for 25-30 min (or until slightly brown)
Spicy Chickpeas: 1 can Organic Chickpeas (drained, rinsed & dried) 1 tbsp Olive Oil 1 tsp Spice Mix (see Spice Mix recipe below)
Spice Mix:(only 1 tsp of the overall spice mix needed for Spicy Chickpea recipe) 2 tsp Cumin 1 tsp Ground Criander 1/2 tsp Chili Powder 1/4 tsp Ground Allspice 1/4 tsp Ground Ginger 1/8 tsp Gayenne Pepper
Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. Mix all ingredients together in a bowl. Cook in oven at 350 degrees for 25-30 min (or until slightly brown) Enjoy! :)

riiaeatsright:

Riia’s Vegan Sweet & Spicy Chickpeas
(Adapted from Damy Health & Kalyn’s Kitchen)

Sweet Chickpeas
1 can Organic Chickpeas (drained, rinsed & dried)
1 tbsp Coconut Oil (or Olive Oil)
2 tbsp Agave Nectar (or Honey)
Dash of Salt

Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. Mix all ingredients together in a bowl. Cook in oven at 350 degrees for 25-30 min (or until slightly brown)

Spicy Chickpeas:
1 can Organic Chickpeas (drained, rinsed & dried)
1 tbsp Olive Oil
1 tsp Spice Mix (see Spice Mix recipe below)

Spice Mix:
(only 1 tsp of the overall spice mix needed for Spicy Chickpea recipe)
2 tsp Cumin
1 tsp Ground Criander
1/2 tsp Chili Powder
1/4 tsp Ground Allspice
1/4 tsp Ground Ginger
1/8 tsp Gayenne Pepper

Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. Mix all ingredients together in a bowl. Cook in oven at 350 degrees for 25-30 min (or until slightly brown) Enjoy! :)

(via meganshealthy)