Category Archives: Pre & Post Workout Snacks

WOW Day 3/Whey Protein/Green Machine Nutrition

Hi, I did WOW day 3 yesterday. It was tough. It was a morning training WOW. I had a pretty big smoothie just before I started, mistake. I do like to eat a little something before I train but this was a bit much. Lesson learned. I felt slower and full during the whole session but I managed to push through and get it done. My time was 24:00 minutes. That was with 800m runs. I know I can do better and I will. I did increase my weight which I am proud of. Anyway, it is a new glorious day and I am ready to finish my WOW workout day 4. Excited!

Do you feel tired and cranky with no energy? Sometimes I feel tired with lack of energy from teaching and all of my own workouts, so I incorporate a whey protein shake after my workouts to help with recovery. Right now I use Muscle Milk Vanilla Whey Protein or this heavenly tasting chocolate dreamy whey protein.

I get this at Costco. So delicious!

Another favorite I like to whip up when I need more veges is The Green Machine. Love:)

I just blend a bunch of spinach, frozen pineapple, a little fresh squeezed lemon juice and a little spring water in my beloved NINJA blender. So refreshing and full of goodness.

So how are your WOW’s going? Are you looking forward to next week WOW’s? I will post it on Sunday.

Sweaty me after WOW Day 3


Homemade Protein Bars, WOW Day 2, Yoga Dog

The Supermodel Piper is showing me correct alignment in downward facing dog. She is a true yoga lover. She loves the spotlight as much as her yoga. This just makes me smile. I hope it gives you a smile or a giggle too. I love her.

It has been a great day for the challenge. I have heard updates from many of you. All of you motivate me. I did WOW day 2 and it was tough. By the third round I was definitely feeling challenged. I pushed through and felt great afterwards. Hard work will pay off. Finished the day with yoga and refueled with leftover chicken taco chili. Tonight I put it over a bed of baby kale with the Cholula Hot Sauce. Lunch yesterday was the same but over a bed of spinach. It is better leftover because the spices got married. The little nuggets below are my protein cookie recipe.

Today I also experimented with these homemade protein bars. I wanted to try these to have as a pre-workout and post-workout snack. OMG, love them. I got the recipe from this wonderful blog called Blondeponytail. Go over and check it out. I changed a couple of things. I still have not perfected it, but it was delicious. I think I put a bit too much honey, so next time I will reduce. I want to make them a little thicker too. Oh, best part I forgot to mention, they are no bake. How easy is that? This is how they are made.

  • 2 cups almond butter (natural peanut butter can be used)
  • 1 1/4 cup organic honey
  • 2 cups whey protein (I used Muscle Milk vanilla)
  • 1 cup of whole oats

In a microwave safe bowl mix nut butter with honey and heat about 90 seconds then stir. Add protein powder and oats. Stir thoroughly. Spread in a pan and refrigerate. Cut into bars. Sooo good! Next time I am going to use a little less nut butter and honey and add few more oats and maybe Grape Nuts for crunch. Dark chocolate would just take it over the moon for me. I will let you know how that goes. See how they turned out below.

So, how did your WOW day go? Who likes almond butter? I have heard some delightful things about coconut butter. I am going to try it out. Have any of you tried coconut butter?

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