Perfect day to make these protein bars!

Standard

Woke up this morning and looked out my window to see snow covering everything.  Love it!  I love the holiday seasons and the delicious food that comes with it.  And by that I mean the food that us “fitness addicts” turn our nose up to.  If you’re a sweets lover like me and you’re not familiar with Jamie Eason‘s fitness friendly recipes, it’s time to check them out!   Her healthy alternatives have literally saved me from my sweet tooth, haha 🙂 

Her pumpkin protein bar recipe is one of my favorites, and i’ll be making these today!  Make sure to check out her website for more healthy snacks!  http://www.jamieeason.com and they are also posted on http://www.bodybuilding.com 

Image

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

  • ½ C Xylitol Brown Suger Blend (Ideal)
  • 1 – 4 oz. jar baby food applesauce
  • 2 tsp. ground cinnamon 
  • 1 ½ tsp. ground ginger
  • ½ tsp. ground clove
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • ½ tsp. salt
  • 2 tsp. vanilla extract
  • 4 large egg whites
  • 1 – 15 oz. can of raw pumpkin
  • 2 C oat flour
  • 2 scoops vanilla whey protein
  • ½ cup almond milk
  • ½ C chopped walnuts (optional)

 

Directions:

  1. Preheat the oven to 350.
  2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
  5. Makes 24 squares.

 

xoxo

Jenna

Advertisements

My Shoulder Workout

Standard

 

Image

Trained shoulders yesterday and arms today.  I’ve already posted my arm workout so I’ll just post what I did yesterday for shoulders 😉

  • Front Raise with dumbbells, super set with smith machine press; 3 total super sets 15 front raises per arm (30 total for one set).  For smith machine: first set 15, second set 12, third set 10 reps.  Go up in weight for each smith machine set. 
  • Lateral Raise with dumbbells, super set with barbell upright row; 3 total super sets.  15 lateral raises.  15,12,10 upright rows.  Up your weight with each set of rows.
  • Rear Delts with dumbbells, super set with Arnold Press; 3 super sets, 15 reps each 
  • Finish with 3 sets of cable crazy 8’s: 8 front raises each arm, 8 lateral raises each arm, 8 rear delt each arm (do this with no pause or rest between each movement = one set)

Finish with 3 ab or calf exercises. 

xoxo

Jenna

Todays Workout: Biceps / Triceps

Standard

imageTrained arms today (biceps and triceps) and wanted to share with everyone what I did!

***Stretch and warm up entire body with a foam roller for 10-15 minutes***

  •  Straight bar bicep curl superset with cable rope triceps extensions (4 sets 10-12 reps)
  •  Preacher curls superset with skull crushers (3 sets: 15 reps for first superset, 12 reps for second superset upping weight, 8-10 reps for third superset upping weight)
  •  Dumbell alternating bicep curls superset with overhead dumbbell triceps extensions (3 sets: 20 reps first set, 15 reps second set upping weight, 12 reps third set upping weight) –For the alternating bicep curls 20 reps means 20 reps per arm… so a total of 40 reps–
  •  Cable bicep curls with ropes 3 drop sets then 1 burnout set to failure –For drop sets: drop weight 3 times for each set, trying for 10-12 reps for each–

I finished my training session with:

  •  side bends on the hyperextension machine (no weight) 3 sets of 25 on each side superset with bodyweight lunges (30 lunges total for each set)
  • Cable ab crunches 3 sets of 15 reps

I would love to hear feedback from anyone following or trying these workouts!  I’d also love to hear your favorite routines and movements as well!

-xoxo-

Jenna Renee