We all love protein pancakes.....Right???!!!! Well, checkout this awesome recipe from one of our ambassadors Valerie. This recipe is delicious.
Hey there!! I have a morning pancake recipe that is very good. Most protein batters are too eggy, this one is not and is amazing with the addition of either cinnamon or fennel seeds or both. Play around with the flavors. I also love all the fiber that is in the coconut flour.
Protein Pancake
120 g. egg whites
45 g. plain Greek yogurt, fat free
14 g. coconut flour
1/2 tsp. baking powder
25 g. oats
Mix all together in a blender ( I also add fennel seeds to taste)
You can either make this in a pan as a pancake or put the batter into a waffle iron for an amazing waffle.
Top with your favorite raw nut butter to include your healthy fats or use pumpkin butter, which is also a healthier option than syrup.
The batter has 15 g. healthy carbs and 20 grams healthy protein.
Enjoy! And yes, I'm measuring in grams, not ounces...my trainer is Canadian and the rest of the world is on the metric system. lol!!
This Girl Lifts,
Valarie
Do you want to become an ambassador for This Girl Lifts? Send us an email telling us a little about yourself here.
The Beginning of a New Year
Tuesday, December 24, 2013
It's that time of year again when everybody starts making their New Years resolutions. One of the most infamous ones of all times is, "I am going to lose weight." Yes, New Years is 6 days from now. So whats wrong with starting before hand?
I am not a person who doesn't believe in New Years resolutions. Losing weight was one of mine last year but I started a month or two before hand. Needless to say, I stuck to mine and here I am today giving you a few tips on how to stick to your goals and follow through on your resolution to lose weight (No expert but walking proof).
1. Make it a priority!! This should be one of the most important things on your list. Don't skip working out to party or have a drink with friends. You must allow it to become a part of your everyday routine.
2. Seek Help. Sometimes we all feel like we know exactly what we need to do to lose weight because a friend told us what they did or we read an article in a magazine but I will be the first to tell you that I thought I knew to. Not everything we see or hear is specifically made for our bodies. Everybody's body is different. So seek advice from a nutritionist or a trainer if you need to.
3. Surround yourself with support. We all have those friends who want you to drink, eat snacks, and get lazy with them. Tell them the answer is "NO!" Find friends who have the same resolutions as you. Sometimes a little competition gets you extra motivated as well. It's nice to have a support system.
4. Start out fresh in your kitchen. Now don't just go tossing sh*t in the trash. Donate it or allow only the family members in your house to eat it. When I started my husband was a away so I gave everything in my cabinets and fridge to a family I knew and started cold turkey. (It was painful but pain is weakness ladies.)
5. Believe in yourself. Yes, a lot of us who are on health kicks now have tried over and over and over again every New Year to start a weight loss program and have literally failed every time or just didn't follow through at all. The biggest accomplishment you can achieve is to have faith in yourself. The journey will be long, hard, and never easy. F.A.I.T.H. is what it takes.
Now that you have those important tips...........enjoy your Christmas and New Year's. The best is yet to come.
Work Hard. Play Hard.
This Girl Lifts
(Exciting new things coming up on the blog. So stay tuned!!)
I am not a person who doesn't believe in New Years resolutions. Losing weight was one of mine last year but I started a month or two before hand. Needless to say, I stuck to mine and here I am today giving you a few tips on how to stick to your goals and follow through on your resolution to lose weight (No expert but walking proof).
1. Make it a priority!! This should be one of the most important things on your list. Don't skip working out to party or have a drink with friends. You must allow it to become a part of your everyday routine.
2. Seek Help. Sometimes we all feel like we know exactly what we need to do to lose weight because a friend told us what they did or we read an article in a magazine but I will be the first to tell you that I thought I knew to. Not everything we see or hear is specifically made for our bodies. Everybody's body is different. So seek advice from a nutritionist or a trainer if you need to.
3. Surround yourself with support. We all have those friends who want you to drink, eat snacks, and get lazy with them. Tell them the answer is "NO!" Find friends who have the same resolutions as you. Sometimes a little competition gets you extra motivated as well. It's nice to have a support system.
4. Start out fresh in your kitchen. Now don't just go tossing sh*t in the trash. Donate it or allow only the family members in your house to eat it. When I started my husband was a away so I gave everything in my cabinets and fridge to a family I knew and started cold turkey. (It was painful but pain is weakness ladies.)
5. Believe in yourself. Yes, a lot of us who are on health kicks now have tried over and over and over again every New Year to start a weight loss program and have literally failed every time or just didn't follow through at all. The biggest accomplishment you can achieve is to have faith in yourself. The journey will be long, hard, and never easy. F.A.I.T.H. is what it takes.
Now that you have those important tips...........enjoy your Christmas and New Year's. The best is yet to come.
Work Hard. Play Hard.
This Girl Lifts
(Exciting new things coming up on the blog. So stay tuned!!)
Raspberry Protein Muffins
Thursday, December 12, 2013
Our awesome Ambassador Melissa Shevchenko has provided us with a great protein muffin recipe. I tried it and I love it. Let us know what you think.
Raspberry protein muffins
Sunday is usually my day to plan ahead for the week and complete all my food prep as well. Today I tried a new recipe and went with protein muffins instead of protein bars as per my usual.
I thought you guys might enjoy the recipe:
Dry ingredients:
1 cup almond flour
11/2 cup rolled oats
2 scoops of vanilla protein
2 tbsp flax seed
Sprinkle of cinnamon
Sprinkle of coconut
Tsp baking soda
Tsp baking powder
Wet ingredients:
1/4 cup coconut oil
1/4 cup egg whites
1 cup water
1/4 cup organic agave syrup (you can substitute this with raw honey or natural maple syrup)
1/2 to 1 cup of raspberries (up to you)
Mix dry ingredients together then gradually add in wet ingredients. Stir well. Add muffin liners to muffin pan, spoon in mixture and bake at 350 for 10-15 minutes.
Enjoy!
I thought you guys might enjoy the recipe:
Dry ingredients:
1 cup almond flour
11/2 cup rolled oats
2 scoops of vanilla protein
2 tbsp flax seed
Sprinkle of cinnamon
Sprinkle of coconut
Tsp baking soda
Tsp baking powder
Wet ingredients:
1/4 cup coconut oil
1/4 cup egg whites
1 cup water
1/4 cup organic agave syrup (you can substitute this with raw honey or natural maple syrup)
1/2 to 1 cup of raspberries (up to you)
Mix dry ingredients together then gradually add in wet ingredients. Stir well. Add muffin liners to muffin pan, spoon in mixture and bake at 350 for 10-15 minutes.
OH SO YUMMY!!!
THIS GIRL LIFTS
You can check Melissa out over on Fit Girls Rock. Go over and follow her page. She is incredible.
After Gym Facial Regimen
Monday, December 9, 2013
When I leave the gym, although I’m always covered in sweat,
my face is always feels the dirtiest along with other specific body parts..LOL!!
I don’t know about you but I have a daily face regimen that I follow every day
to ensure my face and pores stay absolutely clean. I have tried several products but I have
finally found one that works wonders for me and that is Mario Badescu skin
care.
1. Great facial cleanser. I use Mario Badescu Acne Facial Cleanser. At
first I was not a believer in this product because it doesn’t really lather up
but I have heard nothing but good things about it so I decided to stick with
it. I am just one of those people who believe if it lathers up, it’s a keeper.
2. Toner- Mario Badescu Seaweed Cleansing Lotion
smells great. It doesn’t dry your face out and leaves your face feeling smooth.
This toner disinfects and unclogs pores.
3. Moisturizer- L’OREAL PARIS Futur·e is my choice
of moisturizer. Although is not the same product family as all the above, I
love the way it makes my face feel especially since its high in sunscreen
protection.
4. Facial Scrub- Mario Badescu Kiwi Facial
Scrub…..Every 2-3 days I use a Kiwi Facial scrub that has an unbelievably
awesome smell. It leaves your face soft and gets rid of surface dullness.
5. Facial Brush- Last but not least I own an
awesome facial brush by Olay called the Pro X. There are plenty of other facial
brushes out there to choose from as well like the Clarasonic, Proactiv brush,
and the Neutrogena Wave. You just have to choose which one works best for you.
Of course not all these products are going to work the same
on you as they do on me. I have just given you a few that rock my world. Having
a great facial regimen after you hit the gym hard is essential to keeping your
skin looking great.
THIS
GIRL LIFTS
Greek Yogurt Chicken Salad
Monday, November 25, 2013
Who doesn't love a great recipe to try during the week. I know I do when I get bored with my old ones. Check this one out by our ambassador Amber Vesey. It's super delicious!!!
Greek Yogurt Chicken Salad
Sometimes, my body just craves cold food. This greek yogurt chicken salad really hits the spot and is super simple to make for lunch or dinner. Not to mention it's packed with extra protein from the greek yogurt as opposed to using mayonnaise.
The amount of yogurt, mustard, garlic powder, grapes, and almonds will vary on how much chicken salad you plan on making, and to your taste buds. We're all different, my recipes are flexible, use it as a guideline but if you want twice the amount of mustard, then do what pleases your palate!
Greek Yogurt Chicken Salad
-Shredded Chicken
-1-2 scoops of PLAIN greek yogurt
-1 generous squirt of Yellow Mustard Salt and Pepper to Taste
-1 Shake of Garlic Powder
-Grapes, cut in half (optional but are a nice addition since the yogurt makes the salad a bit tart)
-Sliced Almonds (optional)
-Tomato Slices (optional)
Tips/Notes
- If you are going to make this without the grapes, I suggest shredding chicken that has been cooked with seasoning/marinade already!
- You can just boil chicken and shred it to use with this recipe, BUT it will be a bit tart, so I recommend the grapes or adding seasoning!
BREAD LESS OPTIONS:
Cucumber sandwiches
Red Peppers stuffed with chicken salad
Lettuce Wraps
Tomato Slices - a bit messy! Just eat it in a bowl or on your plate!
THIS GIRL LIFTS AMBASSADOR,
AMBER VESEY
You can also find Amber over at eatsandexercisebyamber.com. Go check her out!!
Greek Yogurt Chicken Salad
Sometimes, my body just craves cold food. This greek yogurt chicken salad really hits the spot and is super simple to make for lunch or dinner. Not to mention it's packed with extra protein from the greek yogurt as opposed to using mayonnaise.
The amount of yogurt, mustard, garlic powder, grapes, and almonds will vary on how much chicken salad you plan on making, and to your taste buds. We're all different, my recipes are flexible, use it as a guideline but if you want twice the amount of mustard, then do what pleases your palate!
Greek Yogurt Chicken Salad
-Shredded Chicken
-1-2 scoops of PLAIN greek yogurt
-1 generous squirt of Yellow Mustard Salt and Pepper to Taste
-1 Shake of Garlic Powder
-Grapes, cut in half (optional but are a nice addition since the yogurt makes the salad a bit tart)
-Sliced Almonds (optional)
-Tomato Slices (optional)
Tips/Notes
- If you are going to make this without the grapes, I suggest shredding chicken that has been cooked with seasoning/marinade already!
- You can just boil chicken and shred it to use with this recipe, BUT it will be a bit tart, so I recommend the grapes or adding seasoning!
BREAD LESS OPTIONS:
Cucumber sandwiches
Red Peppers stuffed with chicken salad
Lettuce Wraps
Tomato Slices - a bit messy! Just eat it in a bowl or on your plate!
THIS GIRL LIFTS AMBASSADOR,
AMBER VESEY
You can also find Amber over at eatsandexercisebyamber.com. Go check her out!!
Why do I Lift?
Wednesday, November 13, 2013
I get asked a dozen times a day why I do what I do and how any ordinary person can get started if they have never lifted before. Sometimes I have to be honest and truly say whats on my mind and how I feel. A lot of people will probably look at me like I'm crazy or I get the common line, "What do you mean by that?"
So why do I lift? I lift because I love it. Lifting is my way of relieving stress. When i'm lifting i'm in my world and no one else's. I see only me and the goals I have set ahead for myself. I also do it because I love my body. There was a time when I could eat about 3-4 of my meals a day at a fast food restaurant and never realized how unhealthy my body looked. When it comes to lifting, I see me in the mirror; Strong, persistent, healthy, and dedicated. Its a ton of work but I don't feel like me if I miss a workout. That honestly means my day is not complete. I know some of you are thinking, "Geez, this girl is crazy." Don't get me wrong!! I totally believe in breaks and I also believe that not every athlete is 100% clean in what they eat. So I will go ahead and tell you that I am not perfect but I damn sure try my hardest to be.
How Can I start Doing something I have never done before? I totally get this question all the time and I'm going to give you an awesome answer. In order to get started and dedicate yourself to the "Iron" you have to put your heart into it. Every January, we all make this vow to lose weight, get rid of the junk in our house, and start fresh. After about a month or two we find ourselves back where we started from and not headed to where we want to be. When something means a lot to you your heart is in it 100% and your going to push yourself until you get to 110%. Every professional athlete whether a bodybuilder, football player, gymnast, or gold medalist have all started where you will start or started and that's at the beginning.
When being asked these two questions there honestly isn't a right answer that I can give anyone because everyone's reasoning for what they do is different. I gave you one reason why I lift but if you asked me why I got started I could give you about 100 reasons. So motto for the night......."Pick a day, put your heart in your decision, and get started."
Forever and Always,
This Girl Lifts
So why do I lift? I lift because I love it. Lifting is my way of relieving stress. When i'm lifting i'm in my world and no one else's. I see only me and the goals I have set ahead for myself. I also do it because I love my body. There was a time when I could eat about 3-4 of my meals a day at a fast food restaurant and never realized how unhealthy my body looked. When it comes to lifting, I see me in the mirror; Strong, persistent, healthy, and dedicated. Its a ton of work but I don't feel like me if I miss a workout. That honestly means my day is not complete. I know some of you are thinking, "Geez, this girl is crazy." Don't get me wrong!! I totally believe in breaks and I also believe that not every athlete is 100% clean in what they eat. So I will go ahead and tell you that I am not perfect but I damn sure try my hardest to be.
How Can I start Doing something I have never done before? I totally get this question all the time and I'm going to give you an awesome answer. In order to get started and dedicate yourself to the "Iron" you have to put your heart into it. Every January, we all make this vow to lose weight, get rid of the junk in our house, and start fresh. After about a month or two we find ourselves back where we started from and not headed to where we want to be. When something means a lot to you your heart is in it 100% and your going to push yourself until you get to 110%. Every professional athlete whether a bodybuilder, football player, gymnast, or gold medalist have all started where you will start or started and that's at the beginning.
When being asked these two questions there honestly isn't a right answer that I can give anyone because everyone's reasoning for what they do is different. I gave you one reason why I lift but if you asked me why I got started I could give you about 100 reasons. So motto for the night......."Pick a day, put your heart in your decision, and get started."
Forever and Always,
This Girl Lifts
Team Beachbody
Friday, November 8, 2013
I joined the Team Beachbody because I wanted to help other people achieve their fitness goals and to keep myself accountable for them. I also wanted to give myself a challenge that would help me grow as a person. I wanted to change my ways of living and start to live a healthy lifestyle for myself.
I am happy I did because I am feeling great and learning day by day. I am closer to my dream of becoming a fitness instructor. I am finally able to help others especially those closest to me like my family and friends. The new friends and support system I have found along the way is also one of the best parts of this whole journey.
Because of my Beachbody business I hope to inspire other women like me with their fitness goals. I want to be able to live a healthy life in every aspect possible. I want to work on my personal development and be a better person.
Yaritza Zayas
This Girl Lifts Ambassador
I am happy I did because I am feeling great and learning day by day. I am closer to my dream of becoming a fitness instructor. I am finally able to help others especially those closest to me like my family and friends. The new friends and support system I have found along the way is also one of the best parts of this whole journey.
Because of my Beachbody business I hope to inspire other women like me with their fitness goals. I want to be able to live a healthy life in every aspect possible. I want to work on my personal development and be a better person.
Yaritza Zayas
This Girl Lifts Ambassador
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