Monday, 3 December 2012

Day 168 - Don't make the sky your limit... Make it your starting point.

DECEMBER is here! 
The month of Christmas parties...cheers! 
I have made the promise to myself!

Monday: Chest and Tri's
flat bench press
incline hammer press
Flys cable
Tricep pulldowns
bodyweight legs up dips

Tuesday: Back and Bi's
Wednesday: CORE and rehap
Thursday: ZUMBA
Friday: Legs and shoulders

Blueberry Breakfast Protein Bars (Makes 12 bars)
6 egg whites
2 cups oatmeal
1 cup oat flour
2 scoops  Oatmeal blended in a magic bullet until flour texture.
1 cup low-fat cottage cheese
1/2 cup applesauce (natural, no sugar added)
1 banana
2 scoops DYNAMIS REFUEL s6k protein powder (I used their white chocolate brownie flavour)
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp cinnamon
1/4 cup splenda (optional...depends if you want it sweeter)
1 tsp vanilla extract
1/2 cup frozen blueberries

Put cottage cheese, banana, apple sauce, vanilla and protein powder in a food processor or blender until smooth. In a bowl mix remaining ingredients (except blueberries) Add wet ingredients and blend. Pour into a 9x13 lightly sprayed baking dish. Sprinkle with frozen blueberries. Bake 375F for approx 25min - 35min (or until fully set).
Keep the bars in the fridge as they will go bad on the counter. Freeze wonderfully!
Pop one out in the morning and into your gym bag and it's ready when you are after the gym or in the morning!

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