Apple Pie Protein Bars (GF)

The perfect snack to enjoy on an early springtime hike or beach excursion!

Ingredients

  • 2 tbsp Coconut Oil
  • 1/2 cup Vanilla Whey protein powder
  • 4 tbsp Coconut sugar (or stevia)
  • 4 tbsp Almond Butter
  • 4 tbsp Almond milk
  • 4 tbsp Coconut Flour
  • 1 tbsp Cinnamon
  • 1 tbsp Allspice
  • 1 Medium apple, sliced

Directions

  1. Steam apple slices until they get soft. You can peel the apple before steaming it or you can leave the skin on—it’s up to you!
  2. Mix the rest of the ingredients together in a food processor until you get a soft dough.
  3. Press the dough onto a small silicone brownie pan. Add your apple slices on top, and sprinkle the whole thing with some extra cinnamon or allspice
  4. Bake at 340 F for about 15-20 minutes or until an inserted knife comes out clean.
  5. Let the bars cool down completely before slicing and eating. Makes 4 bars.

Macros (per serving): P 18g – C 15g – F 23g

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6 Ways Fitness Improves Your Life

If you didn’t have enough reasons to be healthy, here are 6 more to inspire you!

  1. Increased Metabolism
    Try this on for size: The average female gains 1.5 pounds per year in her adult life. If you don’t combat this, you’re looking at 40+ pounds by the time you hit your late fifties! When you work out, your body is expending its stored energy (carbs, fat) to complete said exercise. Muscle is also made up of “metabolically active tissue”, which means it requires energy to be built and maintained.
  2. Better sleep patterns
    Unsurprisingly, studies around the world have shown that people who exercise are better-rested than those who don’t. Sleeping a solid 8-10 hours per night aids in mental and physical recovery, so feel free to press that snooze button!
  3. More energy
    Move over, caffeine–lacing up and going for a walk or run increases blood flow and boosts your metabolism, which will give you more energy that is sustainable!
  4. Decreased stress
    Although there are many ways to reduce the stress in your life, one of the top solutions is getting out and exercising. Exercise is a completely selfish task…meaning it’s only for you. Go to a yoga or spin class, jog through the park, lift some heavy weights, smash some boxing bags…whatever outlet you want, take some “me time” and clear your head.
  5. Easier to handle day-to-day tasks
    Elevator’s broken? You have to walk or cycle to work? The kids are running wild in the back yard? Climb those stairs without getting out of breath. Get to your job looking presentable (not sweaty). Wrangle the kids. Then pour yourself a glass of wine and give yourself a pat on the back. Job well done!
  6. Increased mental function
    Let’s go back to ‘multiple studies have shown…’ that adults who led a fit and healthy lifestyle had ‘increased spatial memory’ when they hit their golden years. Real life story: my grandparents are still some of the most active people I know. They’re in their late eighties, don’t use walkers, golf 3-4 times per week, garden, and no….they don’t live in assisted living and don’t have any signs of alzheimer’s or dementia. The second you stop (whether you’re 30 or 80) is the second your quality of life will be lower in the future.

 

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Sunday Brunch: Protein Pancakes!

Keep it healthy this weekend with a protein-packed breakfast.

Ingredients

Directions

  1. Mix all ingredients together in a blender or food processor until smooth.
  2. Spray a nonstick pan with coconut oil or low-calorie spray. Preheat at medium-high heat.
  3. Once the pan is hot, pour your batter on it. Then turn the heat back to medium/low to make sure the pancakes cook through without burning.
  4. Flip once bubbles start to appear on the pancake’s surface. Cook another 1-2 minutes and devour! Makes 2 servings.

Macros (Per serving): P 28g – C 20g – F10g

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High-Protein Berry Cheesecake

Happy Valentine’s Day! If you want to make a decadent dessert for your sweetie without breaking the (calorie) bank, look no further than this cheesecake recipe.

Ingredients

  • 2 cups low fat cottage cheese
  • 2 eggs
  • 1/2 cup low-fat sour cream
  • 1/2 cup strawberry protein powder
  • 1/4 cup Stevia
  • 1 tsp vanilla extract
  • 1 cup frozen raspberries
  • 1 tbsp Stevia
  • 1 tbsp. cornstarch
  • 1/4 cup water

Directions

  1. Preheat oven to 375F.
  2. Place first 6 ingredients in a bowl together and blend until very smooth.
  3. Pour into a non-stick or sprayed pie pan and place on the top rack of your oven.
  4. Place another pan with water underneath it on the lower wrack and bake for 30-40 minutes.
  5. Meanwhile, bring frozen raspberries and 1 tbsp. stevia to a light boil in a pot over medium heat. Whisk cornstarch and water in a small bowl and pour into raspberry mixture. Turn heat down to a simmer, whisking constantly, until mixture thickens.
  6. Let cool before spooning berries over and serving.

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Build Your Foundation!

I could post analogies about trees and relationships…but this GIF speaks for itself.

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Building a strong foundation at the gym is key to preventing injury and…well…embarrassing yourself.

Think about these key points next time you’re going for those 100-lb dumbbells:

  • Is my core engaged?
  • Do I have a neutral spine?
  • Where is my base of support?
  • Are my feet firmly planted or am I putting more weight on my heels/toes?

Everyone is on a different place on their workout timeline. Make sure you’re starting out with bodyweight exercises (check out our previous post about that here) to build up some core strength before you move on to more complex movements.

If you’re still unsure about where to start, make the investment in an intro pack of sessions from one of our Limitless trainers!

Cardio (Don’t worry, we hate it too)

One size doesn’t fit all: Fat loss, muscle gains, and endurance training all require a different cardiovascular zone.

Have you ever put thought into why marathon runners and sprinters have two completely different body types? Of course you haven’t.

But…think about it. Sprinters are extremely muscular (and show it)…marathon runners are slim with less obvious muscle definition. Yet they do the same job: they run! So why are they on different ends of the aesthetic spectrum?

Here’s the answer: Sprinters and marathoners work at different cardiovascular zones.

Check out this simple table to find what cardio zone will pair well with your long term goals:

Exercise-Chart

To calculate your “Maximum Heart Rate”, a very basic formula is 220-age. For example, Bob Saget is 59 years old. His Max heart rate therefore equals 220-59 = 161.

If Bob Saget wanted to lose a few pounds, he would multiply 161*0.60 = 97 BPM.

If Bob Saget wanted to beat Usain Bolt in a footrace, he would multiply 161*0.90 = 145 BPM, and then he would buy a Vespa to ensure a win.

Make sure you monitor your heart rate during your workout to make sure you’re in the zone you want to be! Count your pulse (neck works best) for 15 seconds and multiply by four.

 

(PS: We may hate cardio, but it’s a necessary evil…we all do it, because a healthy heart is just as important as a healthy body. 30 minutes a day is all you need!)

How-to: Workout on Vacation

February: The magical month of Canadians travelling abroad.

Congratulations – you’re finally escaping this never-ending winter and heading to Mexico for a week! Here’s the problem…

No matter how good we try to be on vacation, something almost always slips – and usually that “something” is your workouts. There are so many options to get your workout in while on vacation! A quick workout (30 mins/day) is all you need to maintain your routine. Go snorkelling, swim some lengths in the pool, take a run on the beach…or try out this sample circuit to get a full-body burn and still have time to enjoy a few margaritas!

Run it in the sand for an extra challenge – the decreased friction forces your muscles to stabilize and it burns about 1 1/2 times more calories than a paved or stable surface.

  • Burpee w/ pushup x15
  • Lunge hops x15/side
  • Plank ups x15/side
  • Sand shuttle sprints 1min.
  • Jump squats x15
  • Tricep dips x10
  • Bicycle crunch x20/side
  • Front plank 45s hold

For more tips & tricks to get the most out of your beach workout, get in touch with a Limitless trainer!

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Sara being LIMITLESS in Los Cabos!

Banana+Oat Energy Bites

Sugar-free! Flour-free! Gluten-free! Guilt-free!

Ingredients

  • 2 very ripe bananas, mashed
  • 3 scoops chocolate protein powder
  • 1 cup quick- or rolled-oats
  • 1/2 tsp. cinnamon
  • 1 tbsp. honey
  • 3 tbsp. sunflower seeds (optional)
  • 1 tbsp. ground flax (optional)
  • Carob chips (optional)

Directions

  1. Preheat oven to 350F.
  2. Combine mashed bananas and protein powder in a large bowl; mix well.
  3. Add all other ingredients besides carob chips and stir together.
  4. Drop by the spoonful onto a greased baking sheet; these don’t spread, so you can fit 16-20 on a sheet.
  5. Bake for 15-20 mins or until set. Let cool.
  6. Melt carob chips on stovetop and pour into a plastic bag (it will be HOT!). Cut a small corner off of the bag and drizzle chocolate over cookies. Place in freezer to set.

Makes 20 cookies; sharing is optional!

Macros: P 3g – C 11g – F 2g

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