Black forest protein smoothie

 

Get your protein fix with this delicious smoothie - we swear it tastes just like a liquid cherry chocolate bar! 

Ingredients

• 2 scoops chocolate protein powder
• ½ cup fresh or frozen cherries, pitted
• ½ frozen, ripe banana
• 1 heaped tbsp Well Naturally Rich Dark Chocolate, roughly chopped
• ¾ cup coconut or almond milk 
• 4 ice cubes
• 1 tsp Natvia, or 1–2 drops of liquid Stevia (to taste)
• Well Naturally Rich Dark Chocolate shavings and a cherry to garnish

Method

1.Place all ingredients into a high-speed blender and blend to a smooth, thick consistency.

2.Garnish with chocolate shavings and enjoy!

Recipe by @nourishedhabits. 

 

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Source : Diet & Nutrition http://ift.tt/2gjvFtS

Crank up your core strength with plank variations

 

Boost your results with these plank variations by Holly Barker.

 

Side plank with knee touch

 

 

Elevate your side plank by dropping your top elbow and raising your top knee towards each other. Perform 10 reaches per side, holding at the crunch and coming back to side plank each time.

 

 

 

Basic plank with mountain climber

 

 

Elevate the basic plank by dropping your body down to a push-up position, elbows bent, and reaching one knee towards the same side elbow. Repeat one side after the other. Perform 10 touches per side with quick switches from side to side.

 

 

 

Looking for more ab workouts? Grab a bench and try these workouts.

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from Fitness http://ift.tt/2gd13e5

Dynamic warm up routine

 

Warm up your muscles with September cover model Alexa Towersey's favourite warm up sequence.

 

Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses. Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.

HOT TIP

 

If your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.

Overhead Reverse Lunge x 10

 

Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling. Emphasise driving the pelvis underneath you to create length along the front of the hip. Alternate legs.

Photographer: James Seneviratne (@jamesjoel)

Dressed in: P.E. Nation

Shot at: F45 Bondi

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Band-resisted lateral monster walk x 20 each way

 

 

Place the band under your mid foot, cross it over and bring it up around the front of your shoulders. Feet are hip-distance apart with hip, knee and second toe lined up. Without compensating with the upper body, exaggerate a step to the side – essentially stepping with one foot and resisting with the other. You can perform variations with feet facing forwards, turned out and turned in to make sure you hit the glutes from all angles.

Photographer: James Seneviratne (@jamesjoel)

Dressed in: P.E. Nation

Shot at: F45 Bondi

 

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Single-leg glute bridge x 15 each leg

Set your heels up in line with your sit bones, having the hip, knee, second toe in alignment – you should be able to touch your heels with your fingertips. Pull one knee into the chest, drawing the thigh towards the ribs. Hold it tight as you drive the hips up towards the ceiling, pushing the heel of your foot through the ground. The knee drawn in helps to disengage the lower back, allowing you to isolate the glutes.

Photographer: James Seneviratne (@jamesjoel)

Dressed in: P.E. Nation

Shot at: F45 Bondi

 

 

Check out Alexa's top three training tips here.

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from Fitness http://ift.tt/2fhXap1

Raspberry coconut protein truffles

 

Treat yourself with these delicious raspberry coconut protein truffles by Heidi Cannon. 

Ingredients (makes 12)

 

• ¼ cup fresh raspberries
• 1 cup shredded coconut
• ¼ cup shredded almonds
• 2 scoops vanilla protein
• ½ cup coconut oil
• 4 dark chocolate squares
• Cocoa, crushed cacao nibs, crushed nuts or desiccated coconut (optional, for coating)

 

Method

Mash raspberries in mixing bowl.

Mix shredded coconut, almonds and vanilla protein and add mashed raspberries.

Melt coconut oil in microwave and add to mixture.

Blend all ingredients, scoop mixture into small balls and place balls on foil-covered tray.

Melt dark chocolate in bowl and pour over each ball. Roll in nuts, cocoa or other coating if desired.

Place balls in freezer for 10 to 15 minutes and remove for a high-protein treat or recovery snack.

Nutritional info

*Nutrition (per ball, excluding optional coatings) 

kJ 294   Fats 4.4 g  Carbs 4.95 g  Protein 5.9 g

Looking for more healthy recipes? You need to try these sweet potato brownies.

 

 

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Source : Diet & Nutrition http://ift.tt/2fUqbV6

Breakfast berry smoothie bowl recipe

 

Kick-start your day with this antioxidant powerhouse breakfast bowl.

 

There’s only half a cup of regular milk in this recipe, which serves two to three people; however, the milk can easily be swapped for low-lactose if desired.    

Ingredients

• ½ cup ice cubes
• 2 frozen, peeled bananas, sliced 
• 1 cup natural yoghurt 
• ¾ cup frozen berries
• ½ cup milk 
• 1 tbsp chia seeds (optional)
• 2 tsp honey 
• ½ cup oven-toasted fruit muesli 
• Fresh blueberries, to serve 

Method

Blend or process the ice, banana, yoghurt, berries, milk, chia seeds and honey until smooth. Scrape down the sides of the blender, if required. Add an extra tbsp or two of water if you need a little extra moisture in the blender to keep the ingredients moving. (This will depend on your blender). Pour smoothie into two or three chilled bowls and top with muesli and fresh blueberries. Serve immediately.

Tips 

Stock your freezer with peeled bananas sealed in an airtight container or bag. They will keep for about four weeks. If you don’t have frozen fruit, your smoothie bowl won’t be quite as thick. Try adding a few more ice cubes. 

Looking for more healthy breakfast ideas? Here's how to make your own homemade bowls.

 

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Source : Diet & Nutrition http://ift.tt/2eYZyyt

Quinoa, chicken and feta salad recipe

 

Looking for more healthy lunch ideas? This quinoa, chicken and feta salad has it all.

 

Ingredients (Serves 4)

• 2 tbsp chopped flat-leaf parsley
• 2 tbsp chopped mint
• ⅓ cup lemon juice
• 1 tbsp olive oil
• Freshly ground black pepper, to taste
• 500 g skinless chicken tenderloins or thigh fillets
• 200 g quinoa, rinsed, drained
• Olive oil spray
• 1 bunch broccolini or asparagus, cut into 4cm lengths
• 250 g reduced-fat feta, crumbled
• 4 spring onions, thinly sliced
• 50 g baby rocket leaves
• 1 pomegranate, seeds removed

Method

Whisk together parsley, mint, lemon juice and oil; season to taste. Pour half of the dressing over the chicken and allow to marinate while cooking quinoa. Reserve remaining dressing for salad. Boil quinoa for 12 to 15 minutes, or until just tender but still firm to the bite. Drain well, and transfer to a large bowl. Set aside to cool. Spray chicken and broccolini or asparagus lightly with oil, BBQ or char-grill over high heat until cooked through and tender.

Rest for five minutes and slice chicken. Add the sliced chicken, broccolini or asparagus, feta, spring onions, rocket and pomegranate seeds to the quinoa and drizzle with reserved dressing. Toss to combine and arrange in a serving platter. If preparing this salad ahead of time for a work lunch, omit the rocket and refrigerate. Toss through the rocket at the last minute to prevent it from wilting. 

Recipe by Bianca Cheah.

 

 

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Source : Diet & Nutrition http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2133-quinoa-chicken-and-feta-salad-recipe

Sweet potato cupcakes with peanut butter frosting

 

If you're looking for a sweet alternative to your regular cupcakes, this sweet potato creation is a must-try.

 

 

Ingredients (makes 18)

Cakes 

• 2 eggs 
• 1 cup vanilla protein powder 
• 1 cup mashed sweet potato
• 2 tsp baking soda 
• 4 packs Stevia sweetner

Frosting

 

• 2 tbsp peanut butter
• ¼  low-fat cream cheese
• 1 tsp vanilla extract 

 

Method

Blend ingredients and pour into non-stick muffin tins. Bake at 175°C for about 25 to 30 minutes or until lightly brown on top.

 

For the frosting blend ingredients with hand mixer or beater and spread on top of cupcake when cool.

 

Nutrition info (per cake, including frosting)

530 kJ

5.5 g fat

21 g carb 

9 g protein 

 

 

 

Based on recipe by Heidi Cannon. For more low-carb, high-protein treats her official website.

 

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Source : Diet & Nutrition http://www.womenshealthandfitness.com.au/diet-nutrition/recipe-finder/2135-sweet-potato-cupcakes-with-peanut-butter-frosting