Eggs and oatmeal Pancakes Blend together 3 – 4 egg whites and ½ – 1 cup cooked oatmeal, cinnamon (optional) , Truvia (optional). (I usually microwave ½ cup raw oats in 1 cup water for 50 seconds before blending with the egg whites). Use as a pancake batter – spray pan with pam, pour batter, when bubbling, turn over until egg is cooked through. HINT: Cook for quite a long time on one side, until egg whites pretty much set. (Opt’l extras: blend in either 2 tbsp Greek yogurt, […]
W.O.D. Thursday Challenge !
Treadmill – 35 minute work out – grade intervals Choose a challenging pace yet still able to keep long safe strides (correct pace is about right before you feel like you need to jog) Mins and Grade % 0 – 2 : 0% 2 – 10 : 4% 10 – 18 : 6% 18 – 24: 8% 24 – 28: 10% 28 – 30: 12% 30 – 35 : 2% (cool down)
Recipe Challenge !!
Since I always get clients asking for new ideas, but stipulate the need for quick, easy and convenient — I decide to submit the occasional recipes that will fit these specifications (new ideas, fun tasty easy meals, throw together rather than gourmet cooking, and of course healthy, non-processed and easily transportable)!! TRY THIS RECIPE OF THE WEEK: great substitute to stopping at the the fast food drive throughs!! Egg soufflé Spray a muffin tray with non stick spray. Add 2 – 3oz egg whites int each section (1 oz = 1 […]
Recipe Challenge !!
Since I always get clients asking for new ideas, but stipulate the need for quick, easy and convenient — I decide to submit the occasional recipes that will fit these specifications (new ideas, fun tasty easy meals, throw together rather than gourmet cooking, and of course healthy, non-processed and easily transportable)!! TRY THIS RECIPE OF THE WEEK: great substitute to stopping at the the fast food drive throughs!! Egg soufflé Spray a muffin tray with non stick spray. Add 2 – 3oz egg whites int each section (1 oz = 1 […]
Nutty choc smoothie
Perfect to serve your Valentine: Nutty Chocolate smoothie (3 – 4 servings) ½ cup raw cashew nuts 1 ¾ cups water 1 cup plain yogurt ¼ cup cocoa 5 tablespoons honey 4 tablespoons chia seeds 1 tablespoon vanilla extract Blend cashews and water into a puree ( cashews dissolve and you basically create cashew milk.) Add the yogurt, cocoa, honey, chia seeds and vanilla extract to the blender. Blend all the ingredients together. Taste and adjust the sweetness as desired.
W.O.D Ilana’s Tuesday Challenge!
Treadmill – 30 minute interval workout (hips, hamstrings and glute strengthening) Form: Power walk – long strides and squeeze glutes at the end of each stride. (I usually put treadmill on highest gradient for this one) Jogging – Choose a challenging pace with a jogging pace at at least 2 points higher than a walk. (Neutral gradient for this) Lunges/Squats – in place lunges alternating right and left (or squats) Walk for 5 minutes ( first 2 is warm up, next 3 begins the rotations) Leave the treadmill […]
M.O.D – meal plan challenge !!
Rise and shine!! Eat 1/2 banana about 20 mins before W.O.D (see below) — kick butt on this work out Recover with Isagenix Lean Protein shake mid morning: egg white and oatmeal pancake (blend together 1/2 cup cooked oats, 3 egg whites, and 2 Tbsp plain greek yogurt). Spray pan with olive oil spray, and use the egg/oats as a batter for pancake. Lunch: salmon and broccoli mid afternoon: lara bar Dinner: 1/2 sweet potato, lean turkey burger, and steamable bag of lean fibrous vegetables After dinner: 1 scoop whey […]
W.O.D – Friday – ilana’s challenge!
Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle. 30 minute work out. Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time. Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10 Mins 4 – 5: moderate intensity : […]
W.O.D – Friday – ilana’s challenge!
Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle. 30 minute work out. Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time. Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10 Mins 4 – 5: moderate intensity : […]
W.O.D Ilana’s Challenge – Thursday
Sprint intervals: (adjust speed to individual ability) – This is me (average recreational runner ;-)) 1 min run ( flat surface) speed 5.5 mph 30 second sprint speed 7.5 to 8.0 mph ( 1 minute rest between sprints) * 5 sets ( flat surface) 2 min run 6.5 after last sprint rest interval ( flat surface) 30 second sprint 8.0 ( 45 seconds rest between sets ) * 5 sets ( incline of 7 degrees) 2 min run run ( flat surface) speed 6.5 mph after last sprint rest interval […]
