Daily Archives: January 23, 2013

Quick, Easy and Healthy Breakfast!

Protein Pancakes:

Ingredients:

  • Olive oil cooking spray
  • 4 egg whites
  • 1/3 cup dry oatmeal
  • 1 scoop whey or soy protein powder
  • 1/2 banana sliced (you don’t have to use bananas of course- use something else if you would like)

Instructions:

Put all ingredients in a bowl and mix together. Spray frying pan with cooking spray and cook mixture as you do regular pancakes. Serve with a sprinkle of cinnamon, sweetener, or sugar-free syrup. Variation: Substitute other fruits in the mixture, such as sliced strawberries, or have none at all.

 

Another one I would like to try!

busybrekkyideas_03

Abusybrekkyideas_04nother one~

 

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Learning From Longevity: an interview with Dick (Running and Weight Loss)

Learning From Longevity: an interview with Dick (Running and Weight Loss).

341 Days and I’m Gettting the Hang of This.

Worked last two nights, thankfully I am now done until Saturday night!  Yay me! I thought I had limited time due to a wrestling match, however, turns out the match was an away game. Found this out after the fact. It’s fine. It was a quality workout, just wanted more cardio/running in there.

Chest:

Incline Chest Press (45degrees)3×15 @ 15lbs (weight went up)

Upright push ups with body weight 3×12 (except used the weight bench)

Wide Grip Barbell presses -3×15 @ 41lbs (weight went up)

Decline Push ups- like the above, but with my feet on bench and my hands on the ground. These are a little tough- 2×8 only

DB Flies- 3×15 @12lbs (I have to check to see, I think my weight went up with these as well)

 

Sumo Squats: 3×15 @ 20lbs

Leg Extenstions :4×15@30lbs (Don’t really want to go heavier, but will up the reps and or sets)

Stiffed legged dead lifts with my heels elevated: 3×10 @41lbs (pay close attention to form on these)

Walking Lunges: 3×20 @ 20lbs (weight went up with these)

30 minute program on the Deadmill. 1 mile set at an 8% incline about 4mph, then jogged the last mile to loosen the legs up. Better than nothing!

 

Victorious

Strength for the body, mind + spirit. 1 Cor 15:57

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