Workout Wednesday: Abs and Booty Blaster

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5 Rounds of:

1 minute each leg of lunge step back taps.
1 minute sit up to stand up with no hands.
1 minute each leg of opposite arm and leg crunch while kneeling.
1 minute full extension crunch.
1 minute cross back lunges.
1 minute each side of side plank raises.

Don’t forget to stretch every day! Also I will be doing a full Concussion Recovery Update again soon but I did see a new doctor yesterday and he told me not to lift weights anymore because of the issues in my neck from the car accident back in May. So I’m sorry but all of my workouts for now on will be lacking weights but that doesn’t mean you still can’t use weights!

XOXO – Abbey

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Cinnamon Toast Crunch Smoothie

For all the greatness of one of your favorite cereals but without all the extra sugar make this smoothie!

Blend Together:

1 Scoop CTC 1st Phorm Protein

2 Table Spoons Peanut Butter

1 Frozen Banana (If you don’t have frozen just add ice as well.)

5 Oz. Water

Optional:

Top with Cinnamon and/or honey.

Enjoy!

XOXO – Abbey

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Balsamic Chicken and Spinach Couscous

This recipe is not only delicious but it is also really easy to make and it’s a well balanced meal with little clean up afterwards.

Ingredients
Olive oil
4 cloves garlic, chopped
4 boneless, skinless chicken breasts, halved
8 ounces baby spinach
4 tablespoons balsamic vinegar
1 1/4 cup all natural low-sodium chicken broth
14 oz can chopped tomatoes with juice
4 cups couscous, cooked

Directions:

Chop garlic and half the chicken breasts.

Cook couscous in water following the directions on the package and set aside. I drizzled some extra olive oil on mine after cooking it.

Cook chopped garlic in a large pan with olive oil for 1 minute then add the chicken breasts and cook for about 4 minutes on each side or until cooked through. Remove chicken and set aside.

Add the spinach to the same bowl and cook for a few minutes until wilted. Remove and set aside.

Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.

Add couscous to a large serving dish and top with chicken and spinach. Cover with the cooked broth and enjoy!

I adapted this recipe from FoodNetwork.com. Let me know if you loved it as much as I did!

XOXO – Abbey

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Orange Creamsicle Protein Smoothie

I’m pretty sure I can eat an entire box of orange creamsicles but obviously that would be a bad idea. So my healthier option is to make an orange creamsicle protein smoothie! It will make your taste buds happy and you won’t have to worry about cheating on your healthy eating routine.

Blend Together:

1 Cup Orange Juice

1 Cup Frozen Sliced Peaches

1/2 Cup Frozen Chopped Mango

1/2 Cup Plain Greek Yogurt

1 Scoop 1st Phorm Level 1 Vanilla Ice Cream Protein 

XOXO – Abbey

http://abbeyway.yolasite.com/

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Plank Challenge!

Try these plank variations on a yoga ball for an extra challenge during your workout.

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Go for 10 reps on each leg for 3 sets.

Planks are a great exercises that you can do just about anywhere and work your core, arms, legs and balance.

XOXO – Abbey

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Blueberry Lemon Protein Muffins

I’m obsessed with these amazing protein muffins. If you like lemon then you will love these! I think it’s the perfect combination of lemon and blueberries plus some added protein to keep you energized throughout the day.

Mix together dry ingredients and liquid ingredients separately and then combine them into one. Don’t add the blueberries into the mix just push them into the individual muffins as you put the batter into the muffin pan.

Ingredients:

• 1 cup wheat flour
• 3 scoops 1st Phorm vanilla whey protein powder
• 4 tsp coconut oil
• 1⁄2 cup plain, 
nonfat Greek yogurt
• 1 cup fresh blueberries
• 3 egg whites
• 1 ripe banana, mashed
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1⁄4 teaspoon pure vanilla extract
• 1 teaspoon stevia
• 3 Tbs lemon zest
• 1/4 cup apple juice
• 1 Tbs lemon juice

 

Bake at 325 degrees F until a toothpick inserted into the middle of a muffin comes out clean (about 20-25 minutes).

You could use cupcake liners or grease the pan.

 

 

XOXO – Abbey

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Pumpkin Chia Oatmeal

Start your day off right with 10 grams of fiber and 2 super foods in this one easy breakfast dish! I slightly modified this recipe from The Today Show #StartToday Meal Plan.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup 100% pure pumpkin puree
• 2 teaspoons honey
• 1 teaspoon chia seeds
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• 1 tablespoon pecans

Directions:

Combine the oats and 1/2 cup water in a microwave-safe bowl and cook according to package directions.

Add the pumpkin puree, honey, chia seeds, cinnamon, and vanilla. Mix thoroughly and microwave until hot, about 1-2 minutes.

Sprinkle the nuts on top.

Add more water or milk for a thinner consistency.

 

XOXO – Abbey

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Fruit Loop Protein Smoothie

 

If you love fruit loops then you will love this healthy protein smoothie!

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Blend Together:
1 scoop 1st Phorm Loop D Fruit Protein
1 Cup Unsweetened Vanilla Almond Milk
1 Cup Mixed Frozen Berries (Strawberries, Blueberries, Raspberries)
1/2 Cup Plain Greek Yogurt

It makes a big serving so I would suggest splitting it with someone or save some for later.

XOXO – Abbey

http://abbeyway.yolasite.com/

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Fruit Loop Protein Pancakes

Craving pancakes but don’t want to cheat on your clean eating? If so these pancakes are for you! Use 1st Phorm Fruit D Loop protein for a sweeter and fruiter twist on the typical protein pancake!

Ingredients

• ½ cup uncooked rolled oats (Old fashioned oatmeal)
• 1/3 cup Egg whites
• 1 scoop of Fruit D Loop 1st Phorm Protein
• 1 tablespoon Ground Flaxseed
• ¼ of a ripe Banana
• 1 tablespoon Greek Yogurt
• 1 teaspoon Cinnamon
• 1 teaspoon of good Vanilla extract
• ¼ cup frozen Blueberries

Blend all of the ingredients except the blueberries together in a blender until the batter is runny. Then pour about half of the batter onto a skillet/pan greased with coconut oil, top with some blueberries and keep checking the bottom and flip when it’s cooked well on the bottom. Thanks SkinnyMs.com for the original recipe inspiration! For more 1st Phorm Protein recipes click here. XOXO – Abbey   http://abbeyway.yolasite.com/   Follow me on Twitter and like my Facebook page!  

6 Minute Heart Pumping Workout!

We’ve all been in that situation when there just isn’t enough time to get a workout in, or at least that’s what we think. When it seems like you don’t have enough time to workout, the secret is to just do a non stop workout with whatever amount of time you do have and if you have access to some weights that’s even better.

This heart pumping workout only takes 6 minutes.

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In 6 minutes do as many rounds as possible of:

6 Deadlifts

12 Burpees Over A Bar

And if all else fails you can always just do burpees when you only have time for a few minutes of working out!

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

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