Protein Pancakes from Essential Fitness

10 Minute Protein Packed Breakfast

How about trying something different today?

Try this super simple protein pancake, and make breakfast for the whole family in less than 10 minutes!

Our favorite pancake mix is Maple flavored Parrillo Pancake and Muffin mix. Just add water and cook in a skillet with a little avocado oil. 2 cups of mix (add water) will make enough pancakes for the whole family AND provide leftovers for the work week.

Be sure to add some egg whites for an additional protein boost to help you recover from your workouts and build that muscle and tone that EVERYONE wants!

How much protein should you get per day? General recommendations are 50 grams per day for the average sedentary woman. However, if you are weight training and trying to build muscle, you need more than that! Aim for at least 20 grams per meal – this is a good starting point, and a “protein” breakfast will start you off on the right foot!

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Stretch at Essential Fitness

Stretch at Essential Fitness

Brushing your teeth or having them professionally cleaned. Washing your face or getting a facial. Stretching or being stretched. The difference between doing these things yourself and having a trained professional do them for you is night and day. To be clear, we all should stretch every day. But that can’t replace the benefits of being stretched on a regular basis.

When you think of stretching, you think of loosening up for a few minutes after a workout, making sure your muscles don’t stay tight. It’s the forgotten segment of your workout and easily skipped if time is short. We’re going to change your mind about the importance of a good, long stretch.

Our 25-minute session will concentrate on major muscle groups of the core, back, shoulders and hips. This is a great option if you are looking to improve your range of motion and freedom of movement. This stretch can help alleviate muscle tightness from daily office work, that last 5K or intense workout.

Our 50-minute session is our deeper and more extensive stretch that focuses on all major muscle groups in the 25-minute stretch, plus extremities like the lower leg, foot, and ankle, neck, arms wrists and hands. An ideal option for anyone struggling with tight muscles, aching or stiff joints. This head to toe stretch will leave you relaxed and amazing!
The next time you want to reward yourself, consider booking a stretch session as a new and fresh reward for your body and mind- you will feel amazing!
Book a private stretch session at Essential Fitness- 25-minute sessions for $40; 50-minute session for $80. Monthly packages are also available and make a great gift!

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Sheet Pan Chicken and Vegetables

Sheet Pan Chicken and Vegetables

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 6

Ingredients
2 tablespoons salted butter or coconut oil melted
2 cloves garlic minced
1½ teaspoons salt divided
1 teaspoon black pepper divided
¾ teaspoon ground cumin
½ teaspoon paprika
½ teaspoon ground coriander
1/8 teaspoon cayenne pepper
6 skin-on bone-in chicken thighs (can swap for chicken breasts but cooking time may change)
1 medium head cauliflower cut into 1-inch florets
½ pound Brussels sprouts quartered
4 slices thick-cut bacon cut into 1-inch pieces
2 tablespoons avocado oil

Instructions
Preheat the oven to 450°F.
In a small bowl, stir together the melted butter, garlic, ¾ teaspoon of the salt, ½ teaspoon of the pepper, cumin, paprika, coriander, and cayenne. Brush the mixture over the tops of the chicken thighs.
In a large bowl, combine the cauliflower, Brussels sprouts, and bacon. Drizzle with the avocado oil and sprinkle with the remaining ¾ teaspoon of salt and ½ teaspoon of pepper. Toss to coat well.
Spread the vegetables out in a rimmed baking sheet. Place the chicken thighs on top. Bake 35 to 40 minutes until the center of the chicken thighs registers 165°F on an instant-read thermometer.
Turn on the broiler and set the pan on the second highest rack of the oven. Broil 2 to 4 minutes to brown the chicken.

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