For many of you, next week means Vacation.  Whether that means going away with your family on a fun skiing vacation, going somewhere warm and tropical, or visiting family in another state, your normal workout and healthy eating routine are probably going to be thrown for a loop.

If you are going away, check out in advance the location and hours of a nearby gym, yoga studio, bootcamp class, etc.  Try to schedule your workout as part of your day, similar to a regular week.  I know it’s hard to squeeze it in on vacation, so i highly recommend doing it first thing in the morning before your day gets too busy (or you have too many cocktails by the pool or on the beach).  If its too difficult to get to an actual class or a gym, just throw on your sneaks and put one foot in front of the other and go for a nice jog…and don’t forget to throw in some pushups and planks at the end of it.

If you’re going away with your husband and kids, be extra nice to your husband so he’ll gladly let you have “YOU” time to exercise.  Maybe you get to workout in the a.m. before the kids get up and he gets to workout before dinner.  Figure it out and make it happen!  If you’re traveling solo with your kids to visit friends or family, try to work it out with your hosts to carve out an hour for you to get out of the house to exercise.

If you know in advance that there’s absolutely no way for you to go somewhere to exercise, be sure to pack an exercise band with handles in your suitcase.  There are a whole host of exercise that you can do with 1 silly little band, and it wont even weigh down your suitcase.  You could get a quick full body workout using a band doing squats and shoulder presses,  side raises,  rows, chest press, bicep curls, and tricep extensions.  You could also pack a lightweight ankle band to do some great leg and hip toning, and of course, a jumprope for some heart-pumping cardio.

If you don’t have a band, don’t sweat it, because the best workouts are those using solely your own bodyweight.  You can always bang out some squats, lunges, burpees, pushups, planks, and crunches, right in front of the TV in your hotel room, or on the beach.  Big sweat guaranteed.

Speaking of TV, ExerciseTV on On Demand offers some great quick workouts.  Two of my favorites are Jackie Warner and Jillian Michaels.  This is a great option if you’re short on time and available to you wherever you may be…your own personal trainer right in your living room (and it’s free!).

Healthy eating is super important on vaca and often gets derailed because you’re not in your own house with your own stocked fridge and pantry. My advice to you is to be sure to pack snacks in your suitcase. I know this sounds crazy, but i always do it.  It’s always good to be prepared with healthy snacks, especially on vacation when you don’t know what kinds of food will be available to you.  I love to pack a giant ziploc bag of homemade trailmix; a great mix of nuts and dried fruits is a great way to fill you up without fattening you up…a few handfuls should do the trick and makes the perfect beach snack.  Nuts are also good because they will make you really thirsty, so drink up (water that is).  If you don’t have time or have no desire to make a homemade trail mix,  just pack some pre- made nutrition bars.  Some of my favorite choices are those with the fewest ingredients and are all-natural, such as: NRG-BAR, Kind, Go Raw, Gnu Flavor & Fiber, and Larabar.

To sum it up, wherever you are, exercise and healthy eating always go hand-in-hand.  The more you exercise, the better you eat.  The less you exercise, the worse you eat.   Working out will set you up for more conscious, healthy eating choices, and between working out and eating healthy, you’ll be 1000x more energized for your vacation (and i know how exhausting family vacations can be!).  Always remember to give yourself a BIG pat on the back for your dedication and commitment to exercise and healthy eating…not easy to do while on vacation!

 In addition,  healthy eating and exercise on vaca is a must if you want to counteract the extra food and drink calories that are without-a-doubt-consumed.  No one wants to go home with tight pants!

So, live in the moment, breathe deeply, and enjoy your vacation!

Love & Lunges,

Bonnie



Lately, Bonnie “The Runner” has made an appearance.  Bonnie “The Runner” is someone that used to run 2-3 miles 3x/week PK (Pre-Kids), and has, to be quite honest, gotten incredibly out of the habit of running (except to run to the school bus with my 6-year old when we’re late!).  Bonnie “The Runner” is slowing getting back into running, thanks to her friend, Jo, an incredible runner, who was patient enough to start out slowly with her, and i mean slowly.

The thought of getting back into running was terrifying and completely overwhelming for Bonnie “The Runner.” But, after a few months of running here and there, Bonnie “The Runner” can now run 3-miles without stopping.

Now this did NOT happen overnite. Like a slow and steady turtle, Bonnie “The Runner” chugged along.   She set small, reachable goals that could be met.  This is critical for success.

Often times, the long-term goal seems too overwhelming for people.  You think, “I’m never going to be able to do that,” or “That will never happen.”  This negative self talk is exactly what you need to eliminate.  Instead, set small, obtainable goals that you WILL reach.  Doing this will help you gain confidence, and make you feel like a success, not a failure.

As for me, i’m constantly setting new little goals for Bonnie “The Runner”.  And let me tell you, meeting your goals is an awesome feeling.  I remember that one of my first goals was to be able to run for a mile without stopping, and then for 13 minutes, and then for 2 miles in a row….and now i can run a 5K without stopping.  WOW.  I’ve come a long way in a short time.

It’s important to remember how far you’ve come.  Often times we forget this, and get hung up on a “bad run” and get all bummed out about our abilities.  Again, nix the negative self-talk.  Instead of focusing on how slow your run was, and how you didn’t improve your time,  think about how 4 weeks ago you never could have run this far.  Celebrate your abilities and all that your body has to offer you…don’t be so hard on it…it’s the ONLY one you have!

By setting small, reachable goals, Bonnie “The Runner” is actually gaining some confidence back with running, and is dare I say, even starting to “enjoy” it a bit.  The heavy Darth Vader breathing is a thing of the past (ok, sometimes it makes an appearance), as is the negative self-talk (ok, sometimes that makes an appearance too, but i quickly try to banish it).  I can now admit that I sometimes even look forward to my runs…the fresh air, the power of my body, the feeling of calm I will achieve usually after mile 1, and most of all, the amazing high and feeling of accomplishment I will get once I finish.

Not only has Bonnie “The Runner” emerged, “Yoga Bonnie” is slowly emerging too.  At first feeling like a complete loser that I couldn’t do a backbend without a fear of having a stroke and snapping my neck, I now can celebrate my small accomplishments…and it all starts with just devoting time to my mat and me at yoga class. 

Ok, so I still cant do a real backbend (“Wheel” as those yogis call it), but I CAN do a mini backbend and it actually feels pretty good.  And I CAN do chatarunga pretty darn good, and my warrior poses have really gotten stronger since i started commiting to my yoga practice.  I can now touch my toes without fear of snapping a hamstring, and I’m SO close to being able to getting into “Crow” without dumping on my head.  I FEEL ACCOMPLISHED! 

 See what some positive self-talk can do? It has the unbelievable ability to strengthen your mind AND your body, so you CAN achieve your goals, both big and small.  I am still miles away from ever getting into “Birds of Paradise” or a full fledged headstand, or running a 9-minute mile, but I just keep reminding myself how far I’ve come, and then it puts it all back into perspective.

So, whatever it is that you like to do, remember to always set yourself up for SUCCESS.  You can do this, by setting small, reachable goals.  Don’t forget to celebrate your accomplishments and remember how far you’ve come.  Before you know it, your long-term goal will be closer than you think, and you’ll have to make a new and improved goal.

Good luck in your journey.

Optimism is the faith that leads to achievement.
Nothing can be done without hope and confidence.
– Helen Keller

Love & Lunges,

Bonnie

Tuesdays are notoriously TIP DAY TUESDAYS, and my tip of the day is to EAT BLUEBERRIES!!!!!!  They should be in abundance in your fridge!

So here’s the deal with blueberries…I always say that no one ever got fat eating blueberries, so don’t be afraid to eat an entire pint next time you’re driving in the car or sitting at your desk.   Not only are blueberries very low in calories, only 80/cup, they are loaded with antioxidants that destroy free radicals and can help prevent a whole laundry list of diseases, especially certain cancers (needless to say, i eat lots and lots of them).  When you eat them, just think about all of the good that you are doing your body.

1 cup of blueberries has 80 calories, 30% of of your daily vitamin C, and 15% of your daily fiber requirements.

Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capabilities, and blueberries came out #1, rating highest in their ability to destroy free radicals.

Blueberries are great this time of year, so take advantage of the fresh produce…go pick your own at a local farm…that makes eating them even that much more delicious…and its always nice to support the local farmers.

Here is a recipe for you to try.  It’s about as anti-vegan as you can get.  Honestly, i don’t know how much longer i can keep up this whole vegan thing.  Just writing out this recipe was making me salivate a bit. 

Chicken & Blueberry Pasta Salad

From EatingWell:  August/September 2006

Yes, blueberries and pasta. An unlikely pair, but quite tasty together!  The addition of poached chicken and feta cheese makes this dish into a light and satisfying summer meal that is loaded with antioxidants. If you already have some leftover Rotisserie chicken, skip Step 1 and add shredded chicken in Step 4.

6 servings, about 1 1/2 cups each

 Ingredients:

• 1 pound boneless, skinless chicken breast (or leftover Rotisserie chicken)
• 8 ounces whole-wheat fusilli or penne (I use Barilla Plus)
• 3 tablespoons extra-virgin olive oil
• 1 large shallot, thinly sliced
• 1/3 cup reduced-sodium chicken broth
• 1/3 cup crumbled feta cheese
• 3 tablespoons lime juice
• 1 cup fresh blueberries
• 1 tablespoon chopped fresh thyme
• 1 teaspoon freshly grated lime zest
• 1/4 teaspoon salt

1. Place chicken in a saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Cool and shred into bite-size strips. (If you are using leftover rotisserie chicken, add cooked chicken in step 4).
2. Cook pasta according to package directions. Drain, and place in a large bowl.
3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

Per serving: 315 calories; 11 g fat (3 g sat, 6 g mono); 49 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium

Another delicious option for your blueberries is to make healthy homemade Blueberry Popsicles that i know even your kids will love.  Once again, grrrrr….not a vegan recipe, but like i said, not sure how long i can keep this up.  These are so simple to make, and a great use of blueberries when they start to get a little “old” and “shriveled,” and not looking all that appetizing to pop into your mouth by the handfuls.

• 1 1/2 cup blueberries
• 1 cup lowfat Ciobani yogurt (try lemon or peach, but you can’t go wrong with vanilla too).
• makes about 4-6 pops depending on size of molds.

Blend in blender, pour into popsicle molds, freeze, and enjoy!

On that note, enjoy your blueberries!  Load up on your antioxidants!  Chase those free radicals right out of your body!

Love & Lunges,

Bonnie

It’s Tuesday and that means it’s TIP DAY, so here goes…

YOU DON’T NEED FANCY EQUIPMENT TO GET A GOOD WORKOUT!!!!

So scratch that excuse off your list of why you don’t exercise, and get your butt moving.  NO MORE EXCUSES!

You don’t even need to belong to a gym to do this workout.  All you need  is a flat area (could be indoors or out), a jumprope (optional),  a yoga mat or towel to lie on (also sort of optional), a sweat towel (definitely NOT optional, you WILL sweat ALOT), and a bottle of water (also definitely NOT optional).

Here’s the workout:

1. Basic abs, up and down, feet on the ground, arms behind your head
2. Ab crunches, elbows to knees and straighten out your legs
3. Mountain Climbers
4. Burpees
5. Pushups
6. Jumprope 100 jumps (optional)

• Perform exercises #1-5 for 30 seconds each and then do 100 jumps with the jumprope.  REPEAT CIRCUIT 3X.



• 4th circuit is a “speed” round where you perform exercises #1-5 for 15 seconds each and then do 50 jumps.
• To make this routine instantly harder (yikes!), just increase the time of the intervals.  So instead of 30-second rounds, increase it to 45 or 60-second rounds.  OR, you can keep the intervals at 30-seconds, but repeat the entire sequence FIVE times instead of 3.  Have fun with that!!! You made need 2 bottles of water for that one!!!

Here’s an example of the circuit with 30-second intervals without the jumprope:  http://www.youtube.com/watch?v=QWlbFD3dmxg&feature=mfu_in_order&list=UL  definiely check it out!!!!

Remember,  NO MORE EXCUSES….you can get a good workout anywhere anytime, and you definitely DO NOT need fancy equipment to get a good workout!

Love & Lunges,

Bonnie

Ok, so i’m always talking about getting “out of your comfort zone” when it comes to exercise, but now i’m going to talk to you about “getting out of your comfort zone” when it comes to the foods you eat.

No, i’m not asking you to start eating crazy things like mussels, sashimi, or beets  (you just discovered some of the foods i refuse to eat!), but what i AM asking you to do is to try 1 food that you’ve considered trying but just haven’t for whatever reason.

Yesterday, for example, i tried almond milk.  Good ol’ unsweetened almond milk.  I tried it on my dear friend, gabrielle’s, recommendation that i give up dairy for 3 weeks.  Not that i eat a lot of dairy, but i do like a little vanilla Chiobani in my protein smoothies here and there (thanks to sue @ www.yourelementyoga.com !), and whats a greek salad with chicken without a little feta on top.  So, i took the plunge and bought the unsweetened almond milk at Whole Foods Wayland Market.  That’s the 1st step.

Now for the 2nd step.  Actually eating/drinking it, whatever you want to call it…so i made my peanut butter/banana/protein/mila smoothie, and instead of the 3/4 cup of water i usually put in, i put in 3/4 cup of almond milk.  I smelled it–no real smell, phew. and then i actually took a teeny tiny sip (which gabby told me NOT to do, but the temptation was kiling me), and i didn’t gag…so far so good.

I blended up my smoothie, and other than the consistency being thicker than normal (yuck) and my need to add more water, the almond milk added no real flavor to the smoothie.  Since i’m not lactose intolerant, i’m not totally sure how almond milk is any better for me than skim milk (it has much less protein than regular milk), but hey, i tried it.  I think i’ll have to ask www.simpleandpurewellness.com  or www.drinkjoos.com what the real benefits are.

The point is, I TRIED SOMETHING NEW!  OUT OF MY COMFORT ZONE!  AND YOU CAN TOO!!!!

Maybe it’s quinoa, or kale, or bean sprouts, or a Green Lemonade JOOS, or a protein shake…choose 1 thing and commit to trying it….

you may even be surprised and”like” it….

kind of like me and my almond milk.

Love & Lunges,

Bonnie

What i love best about summer bootcamps are the smaller, more intimate groups (ok, i must confess, some mornings i’m afraid i may be the only one there).  Gone are the mornings where i see 25+ people lining up their yoga mats at 5:55AM, and instead i have the chance to work more closely with a tight -knit group of 8, 10, 12, and on a “busy” morning 15+ people.

For me, the smaller groups mean more personal interaction…i’ve always said i can learn more about someone in one 60-minute 1-on-1 personal training session than i do from 2 years of bootcamp, 3 mornings a week. 

Today, something really cool happened at bootcamp.  I’ve known for a while that for me, bootcamp is so much more than just a “job,” or my “business.”  For me,  it has allowed me to meet so many new amazing people,  it has created an incredible social circle,  formed a sense of community, and most importantly, proven to be a very positive way to bring people together. 

At the end of bootcamp today, several people were talking about what they love about bootcamp….and it wasn’t just the kick-your-ass workout.  A sense of comaradery, a feeling of community, a newly found social circle, and a real sense of belonging and friendship were some of the things they were saying.   I can not even explain how awesome this made me feel….

The comradery of bootcamp goes far past the actual 6AM workout at LS Highschool.  Seeing 30 bootcampers compete in the Warrior Dash on Team Bonnie’s Bootcamp a couple weeks ago showed what a tight knit group we are (it wasn’t just the beer at the end motivating us!)…and seeing bootcampers run in the Sudbury 4th of July Road Race and meet up for a post-race picture further shows their sense of “team” and unity.  Now bootcampers are talking about an upcoming women’s triathalon in september, and as i’m writing this, i JUST got an email from a bootcamper, asking me if i want to run a 5k with her in October (ugh, i still haven’t found that so-called runners high, but being the team leader, how can i say no??!!).  And lets not forget about the upcoming Bonnie’s Bootcamp NITE OUT at The Chateau in Wayland…tentatively scheduled for Friday nite August 26!!!!!  Yes, bootcampers like to hang out together even when we’re NOT so sweaty…and swapping out our water bottles for a nice cold beer on a hot summer day sounds like a pretty good time to me.

So yes, bootcamp brings people together.  It’s a heck of a lot more than just sweating it out to some good music and burning 500 calories.  It’s a place to see old friends, make new ones, and form some pretty powerful bonds.  Who would have ever thought that a 45-minute workout could play such a big role in someone’s life.

As for me, bootcamp has been more therapeutic than everyone could ever imagine.  Thank you to everyone who has created this sense of comradery, friendship, and support, not just for me, but for Team Bonnie’s Bootcamp.

Love & Lunges!!!

7 Tips to not tip the scale this BBQ Season

 Summer is here, 4th of July is right around the corner, and nothing says summer more than the smell of the grill and a good ol’ cookout with friends and family. Everybody loves a barbeque…the food, the drinks, the socializing…but week after week the extra calories can creep up to make your shorts snug, so here are 7 tips that will help you not pack on the pounds and tip the scale this summer:

 1. NEVER GO TO A BBQ HUNGRY. I’ve said this over and over again, especially around the holidays, as this is cardinal rule #1. Always eat something before you go to a party. If you don’t follow this rule, EVERYTHING will look delicious, your willpower will be thrown out the window, you’ll be eating everything in site, and you’ll be beating yourself up the next day. I highly recommend eating something protein and fiber rich before you go out so you will be filled up for a while, such as: an apple and peanut butter, a protein smoothie (mix 1 scoop vanilla protein, 1 cup fresh berries, ¾ cup water, ice cubes, splash of OJ), or ½ a turkey sandwich on whole grain bread with guacamole and tomatoes.

 2. ALWAYS BRING A HEALTHY FOOD WITH YOU. You are going to be bombarded with lots of calorie and fat-laden choices at a BBQ, so be sure to always bring at least 1 healthy option for you to fall back on. A veggie and dip platter is always a great appetizer choice, and due to popular demand, I will re-print my famous Spinach Dip recipe that is always a huge hit:

• 1 container low-fat sour cream
• 2 heaping tablespoons low-fat mayo
• 1 pkg Knorrs Vegetable Soup Mix
• 1 pkg frozen spinach, thawed and drained well
• 1 bunch scallions chopped
• Lots of fresh dill, chopped finely.

And here’s a great side dish, a healthy coleslaw recipe that is easy to make and packed with fiber and lots of healthy nutrients that will fill you up without fattening you up:

 Colorful Summer Slaw (serves 6)

•  ¼ head shredded green cabbage (about 3 cups)
• ¼ head purple cabbage (about 3 cups)
• 1 yellow pepper, sliced very thin
• 1 pint grape tomatoes, halved
• ¼ cup chopped fresh basil
• ¼ cup sliced scallions
• 1/3 cup low fat mayonnaise
• 1 tsp. Cider vinegar salt and pepper to taste

3. CHOOSE A LOW-CAL BEVERAGE OPTION. Drinking calories add up quickly, whether you’re drinking a glass of Paul Newman’s Lemonade or a Mike’s Hard Lemonade, so always be aware of the liquid calories. If you’re dying for a glass of lemonade, mix it half and half with seltzer (flavored works great for this!), for a nice refreshing drink with ½ the calories. If you’re in the mood for something a little more potent, choose a light beer or a glass of wine for about 90-100 calories per serving compared to a mixed drink that could pack well over 200 calories a pop.

4. EAT PROTEIN. There are plenty of protein-rich foods at your fingertips, so take advantage of these great lean muscle building foods that fill you up. Enjoy grilled chicken, steak, fish, and burgers (pass on the bun!), and know that you are fueling your body well.

5. LOAD UP ON VEGGIES. Nothing is more delicious than grilled veggies, and fresh vegetables are in abundance this time of year, so there’s no excuses not to have a big grilled veggie platter at your next BBQ. I like to grill portabello mushroom caps, squash, zucchini, red/yellow/orange peppers, and red onions. Grilled portabello mushroom caps are also a great substitute for a “bun” instead of bread! Simply drizzle the vegetables with olive oil, balsamic vinegar, salt and pepper, and let them marinate for at least 1-hour before grilling. Be sure to fill up on veggies instead of starchy carbs like potato salad.

6. SAVE ROOM FOR DESSERT. Plan ahead and budget a few extra calories for something sweet after dinner. But dessert doesn’t have to mean 500 calories. It can mean 100 calories and a great way to get some extra nutrients and antioxidants. Think fresh berries mixed with Cool Whip for a light, sweet, and refreshing treat.

7. GET BACK ON TRACK TOMORROW. If you blow your healthy eating at last nite’s BBQ, and go a little overboard with the brie, pasta salad, cheeseburger (with bun!), ice cream sundae, and margaritas, then just remember that tomorrow is another day, and you better burn some of those extra calories. So start fresh, drink lots of water, eat plenty of fruits and vegetables, and definitely get in some exercise (walk/jog mailboxes around your neighborhood!) to burn off some of those extra calories that are hanging around your waistline. Don’t beat yourself up too much…just get back on track and get ready to tackle your next BBQ head on next weekend!

APRICOTS!

Fresh apricots are in season may-august, but dried are in season all year round.   Fresh or dried are both delicious, and great, smart, food choices.  You can always find a bag of dried apricots in my house.  BJ’s sells a big bag and they are so soft…nothings worse than hard dried apricots!

Dried apricots are a compact and convenient source of nutrients, an easy food to eat on-the-run, and a great option to curb a sweet craving.   Just a few of the reasons i like them….

Full of natural sugars, they are higher in calories than fresh apricots (3=50 calories) solely because they are more concentrated.

6 dried apricots=100 calories, 6g fiber.

FYI: Orange dried apricots, which are seen more readily than the organic brown ones, contain sulfites to preserve the orange color.

• Loaded with vitamin A, good for your eyesight.
• Rich in fiber, good for digestion.
• Excellent source of antioxidant lycopene, good for heart health.
• A good source of vitamins C and iron.

How to Enjoy Fresh or Dried Apricots:

A few quick serving ideas:

• Add  to hot or cold cereal.
• Add  to whole grain pancake batter.
• Add to your green salad for some all-natural extra sweetness.
• Add to your next homemade trail mix.

Apricot & Pistachio Salad

a nutrient dense mix of salty and sweet you are sure to enjoy

Ingredients:

• Mixed greens
• Sliced hearts of palm (in a jar or can)
• Diced artichokes (jarred or canned)
• Green pistachios
• Diced dried apricots

Great dressed with a homemade balsamic dressing:

• ½ cup olive oil (or ½ canola and ½ olive)
• 2 TBSP honey
• 3 TBSP balslamic
• 1 clove garlic minced
• Salt
• 1 TBSP Dijon mustard (optional)

ENJOY this simple salad that will taste so decadent!!

Here’s your much anticipated Tuesday Tip of the Day!

EAT BREAKFAST EVERY DAY!

I’m sure you’ve heard it a million times.  “Breakfast is the most important day of the meal.”  But this time, try not to hear your mom’s nagging voice when you were a kid saying it.  Instead, listen to me, your virtual personal trainer and motivator, telling you that it’s the most important meal of the day.

So do you buy it? Read further, and hopefully I’ll convince you in 10-seconds.  Here are just SOME of the reasons why you should start your day with Breakfast…

People who eat breakfast:

1. Are less likely to overeat during the day, and that means fewer calories ingested which equates to more lbs lost.

2. Are more  apt to achieve their weight loss & fitness goals.

3.  Have better mental acuity, concentration, and improved job performance.

4.  Have stronger sports and workout performance.

5.   Start revving their metabolism early, and burn more calories throughout the day.

6.  Improved energy throughout the day, more even mood.

7.  Make better overall food choices during the day, which means more lbs lost.

Fueling your body in the morning with nutrient-dense foods is super important! A protein-rich breakfast is key for revving your metabolism.  Start burning calories early in the day, and set yourself up to make smart food choices, as well as having better energy throughout the day, and a nice, even mood.

Now, who doesn’t want that?!

Have i convinced you yet to eat breakfast tomorrow?  I hope so.

Try my Protein Pancakes recipe.  A perfect mix of carbohydrates and protein all wrapped up together.  Premium Fuel any time of day, but especially tasty for breakfast!

Bonnie’s Protein Pancakes

Ingredients:

• ¼ cup old-fashioned oats
• ¼ cup Egg Whites
• 1 scoop vanilla protein powder (or can use chocolate!)
• 2 TBSP 1% milk
• 1 TBSP Mila (chia seed), optional
• 1-2  shakes Apple Pie Spice or Cinnamon
• ½ ripe banana mashed

 Mix 1^st 6 ingredients. Add in mashed banana, and stir.  Cook in frying pan or griddle on medium heat. Flip often.  Do not over brown.

Makes 7 mini pancakes.

Total Recipe: 330 calories, 36g protein, 5g fat, 35g carbs. 

Each pancake is less than 50 calories!

There’s even a chocolate lovers option to use chocolate flavored protein powder instead of vanilla!

These pancakes are delicious ANY time of day, not just for breakfast.  Make extras to have as a snack at your desk at work, in the car while running errands, or a 3pm snack with your kids.  These will satisfy you and fill you up without fattening you up…the best kind of food!  ENJOY!

Love & Lunges,

Bonnie

For whatever reason, we sometimes lose motivation to work out and eat healthy.

I’m not going to try to get into the psychological mind games of why we may lose motivation, but lets just all agree that it  happens to the best of us.

Perhaps one of these scenarios sounds familiar:

• You’ve signed up for a 5 or 10k and you’re still not motivated to hop on the treadmill…
• You’re going to Miami Beach in 3wks and will be amidst many scantily clad bikini-wearing women (in addition to your college friends), and you’re still eating ice cream at nite…
• Your new jeans suddenly became snug in the thighs yet you just can’t seem to motivate first thing in the morning to workout…

Whatever the reason, whatever your goal, whatever your upcoming event…fear not…I have a solution that i think may help you get back on track.

OK, this may sound hokey, but hear me out…

I want you to wake up EVERY MORNING and REMIND yourself  OUT LOUD of your daily plan and goals.  Yes, that does mean you’ll be talking yourself in the bathroom first thing in the morning, but just try it.

Here’s a few examples:

1.  ”I will have a great day today.  I will have a nice, strong, 3-mile run, and i will feel so energized after i accomplish this.  I love how i feel after a good run. I will be well prepared for my upcoming 5k.”
2. “I will feel so energized today eating healthy foods.  Healthy foods make me feel strong and like i can accomplish anything i set my mind to.  My workout today will be amazing because i am fueling my body with Premium Fuel.”
3. “I will feel confident in my bathing suit on the beach.  To do this, I’m going to have an awesome 45-minute circuit training workout today.  I’m going to do 5 rounds of  jumprope, pushups, squats, lunges, and plank sequences.  I will feel amazing when i’m done, and i will nourish my body with healthy foods and lots of water.”
4.  ”I want to feel better in my clothes.  Today i will commit to going to bootcamp and pushing myself harder than i ever work on my own.  My body will feel toned and lean.”

OK, you get the gist.  Create your own daily mantra.  Always remind yourself of your goals and then figure out your daily plan.

Here’s my mantra today:  ” I want to feel confident on the beach this summer.  Today I will have an amazing 1-hour workout. I will nourish my body with plenty of water and fuel it with the best foods possible that will make me stronger and healthier.

So, what’s your mantra?  Try it out…let me know how it works for you!

Love & Lunges,

Bonnie