FAST-FOOD FREE / WHOLE FOODS IN FEB .
Can you believe January is almost over already? It feels like only last week that I was writing out our January challenge. Speaking of, who committed to the Jan challenge? Did you manage to keep a food diary of everything that you consumed each day? I’m proud to say that I did. It was the best way to keep myself accountable- was I eating because I was hungry or because I was bored? A lot of my unnecessary eating was on Monday’s when I get home from the gym around 1pm and have no other plans until my husband gets home from work around 7pm. So now that I can physically see this, I have changed up my schedule for the next few Monday’s. I will now go from the gym to the store and no my groceries shopping for the week and then do my food prep on a Monday instead of a Sunday. That way I will be busy, have a plan and be super motivated seeing my nutrition plan for the week! How did you go?
FEBRUARY CHALLENGE comes in two parts, either a FAST FOOD FREE FEB or a WHOLE FOODS IN FEB challenge, depending on where you are starting. Continue reading
*makes 12 =193 calories per serve (C29g |F6g | P7g)
- 3 cups rolled oats
- 2 large eggs
- 4 ripe bananas
- 1 cup milk
- 1 cup choc chips
- 30g protein powder
- 1⁄4c sugar free maple syrup
- 2 tsp vanilla extract
- 1⁄2 tsp ground cinnamon
- 1⁄8 tsp ground nutmeg
- 1 tsp baking powder
- Coconut oil spray
- Preheat oven to 350F
- In a bowl, combine oats, protein powder, cinnamon, nutmeg, baking powder and set aside
- Crack the eggs into another bowl and whisk together with the maple syrup, mashed banana & vanilla extract until combined
- Slowly whisk in milk
- Pour wet ingredients into the dry and stir until all oats are covered and moist. Add choc chips.
- Divide mix evenly into muffin tray or cupcake patty pans
- Bake for 20-30mins until golden brown.
- Remove from oven, serve & enjoy.
*NOTE THESE ARE NOT INCLUDED IN ABOVE MACROS
- add berries and/or nuts to the mixture
- top with cream cheese icing
- serve with butter, honey and/or whipped cream!
OK- I have to share with you my latest obsession…HOTWORX at Planet Beach, Polaris.
Think of it essentially as a private hot box (big enough for 2-3 people to exercise in comfortably) that has a large TV screen that displays a variety of different programs that guide you through exercises and movements. HOTWORX is the first ever fusion of infrared heat and isometrics and is a virtually instructed exercise program designed for users to experience the many benefits of infrared absorption, while completing a 30-minute workout session.
There are so many different exercise programs to choose from (and just quietly…there are more on the way) so there is bound to be something for everyone. Whether you want an intense workout, a foam rolling session, a good stretch or even just some “me” time- you need to try HOTWORX. Check out some of the programs on offer at Planet Beach Polaris.
KEEP A FOOD DIARY.
Physically writing down what you consume (both food and beverages) allows you to take a critical look at your food habits.
For example: What times are you eating? Are you eating because you are hungry? bored? tired?What kind of foods are you eating too much or too little of? Are you craving sweet foods at certain times of the day etc.
By recording EVERYTHING you put into your mouth, you are able to criticise, evaluate and then make healthy changes to your intake. By keeping a food diary you are being held accountable which may lead you to making healthier decisions. It may just shock you to look at a full day/week and eventually month of eating habits.
How to keep a food dairy? Continue reading
Ok- how many of you are using this week between Christmas and New Year to set new goals for 2017? Perhaps you’ve fallen off the gains train by skipping some training sessions lately or eaten yourself silly and decided to wait until the New Year to get into routine? We are all guilty of this, but it is not necessarily a bad plan. The thing that concerns me most with this, is that so many people set such massive and at times, unrealistic goals for the new year. Goals or challenges that without serious discipline and motivation, end up becoming a one-week change and then it’s back to the previous years mindset and routine. You can relate? Relax, you’re not alone. No one gets everything 100% right 100% of the time. Now I’m not saying that giving up on your resolution is A-OK, I’m just making the point that I may be able to help you. We can smash our 2017 goals together and keep each other accountable!
On Saturday morning I went and had a complimentary wellness and health screening, thanks to my husbands workplace. I was a little apprehensive about getting it done as for the past month or so I have been a little “relaxed” with my eating and training plans. Don’t get me wrong, I’m still training hard and eating well- but I am not being too strict in regards to hitting my macros 100% of the time nor am I setting any new records in the gym. I haven’t been too obsessive with food timing or holding back on non-tracked snacks or social events, as tis the season right?
For those following me on snapchat (simone.mckenna) or Instagram (@simonemckennablog) you would know about my latest obsession with “spin” classes at the Cycle Bar in Easton.
I took my first class here in late November when a friend from the gym invited me to come with her as she was able to “bring a friend for free” and thought that I might like it. She was right! I left my first session feeling sweaty, inspired and sure that I would have to sign up for some more classes.
That same week I treated myself to 10 passes for future classes. I was very lucky in that the Cycle Bar in Easton was running a “New Riders Special” so I could take up the offer of a seriously discounted rate! And to this day, I am so glad that I did.