Protein Muffins

We Love Muffins!

Doesn’t everyone love muffins? We definitely do! We just prefer the Essential Fitness version.

These protein packed muffins from Cynthia taste just like a chocolate cupcake!! But they are a much more nutritious alternative than its sugary and calorie dense counterpart.

Enjoy these pre or post workout!

(12 grams of protein per 2 muffin serving)

Here’s what you will need:

2 cups Kodiak cakes Dark Chocolate power cakes mix
1 cup milk
3 Tbs egg whites
1/2 c brown sugar
1/4 c softened butter (not melted)
2 ripe bananas, mashed
1 teaspoon cinnamon

Combine all in mixing bowl and blend until smooth. Fill greased muffin cups 3/4 full. Bake at 350 F for 14-18 minutes until inserted toothpick comes out slightly moist. Makes 12 muffins.

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Essential Fitness Workouts

5:00 A.M., 6:00 A.M, 7:00 A.M.

If you are a busy mom, a busy professional, or both – these early times can be your “best and most productive” hours in the day. If you want to get more fit and lose weight, then you need to workout, and to get your workout in, you need to find some time!

Trust me, there are many busy women out there that know what they want but don’t think they have the time to do it. That’s where the early morning hours come in…

5 great reasons to set your alarm at 5 or 6 am to get a workout in:

1. There are no meetings at 5 or 6 am. Generally most jobs don’t start until 8 or 9 am…
2. Almost all of the stores are closed. No need to grocery shop or anything, therefore no guilt about not getting 1 more thing done…
3. An early workout gives you energy ALL DAY. As compared to the later workout that hangs over your head all day.
4. You will burn more calories all day, which leads to better results!
5. The kids and the rest of the family are (usually) sleeping! They won’t even miss you, we promise! No soccer practice, no volleyball matches, nothing!… unless of course your kid is a swimmer, and they may practice at 5:00 am, but then you can drop them off and workout while they are at practice, you’re up anyway!

If you think you need help making this change to early mornings, hire a trainer and make an appointment. Knowing that someone is waiting on you will get you out of bed until your body adjusts and it becomes easier. As a bonus result, your evenings become more relaxed, and you will be happier and healthier.

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egg roll in a bowl

Egg Roll in a Bowl

Prep Time: 5 mins. Cook Time: approx 25 mins.
Serves 4

Ingredients:
2 tbsp sesame oil
3 cloves garlic, minced
1/2 cup onion, diced
5 green onions, sliced on a bias (white and green parts)
1 lb ground pork (can also swap this out for ground turkey, beef or chicken)
1/2 tsp ground ginger
sea salt and black pepper, to taste
1 tbsp Sriracha or garlic chili sauce, more to taste
14 oz bag coleslaw or half a head of cabbage finely shredded
3 tbsp Coconut Aminos or soy sauce
1 tbsp rice vinegar
2 tbsp toasted sesame seeds

Instructions:
1. Heat sesame oil in a large skillet over medium high heat.
2. Add the garlic, onion, and white portion of the green onions. Sauté until the onions are translucent and the garlic is fragrant.
3. Add the ground pork, ground ginger, sea salt, black pepper and Sriracha. Sauté until the pork is cooked through.
4. Add the coleslaw mix, coconut aminos, and rice wine vinegar. Sauté until the coleslaw is tender.
5. Top with green onions and sesame seeds before serving.
Serve over a bed of brown rice or cauliflower rice.

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Your Rights as a Personal Training Client

What You Can Expect From Your Essential Fitness Trainer (or anywhere!):

You should be the sole focus of your trainer during your session.

Your trainer should not discuss their personal lives with you during your session.Your time is precious, and your workout should be focused.You cannot learn form and focus when your trainer is prattling on about their latest date night.

You should expect your session to begin and end on time. As a professional, your trainer should be a master at managing the time before, during, and after your session.

You should expect to learn proper form on every exercise, and to be appropriately challenged. You should be positioned to be successful in completing most moves correctly. You can expect to only lift heavier weights when your technique improves.

It is not your job to fetch your weights. As a top service professional, your trainer will generally choose and give your weights to you.

Your trainer is the person to bring energy, motivation, and passion for fitness EVERY DAY. They must spend their time and energy moving you further along towards your goals- every time they see you!

Your trainer shall not do the following during your session: Be on their cell phone, Talk to other people, Eat. Refer to rules 1 and 2.

Your trainer should not lean on a wall, sit, or lounge in anyway while working. If they are passionate about changing lives, they will bring tremendous energy to your session, and work almost as hard as you.

You are not paying your trainer to be a tour guide, wandering around the gym aimlessly choosing a random machine to try. It is a reasonable to expect a well planned workout with your goals always in mind.

Your trainer should not accept your excuses and enable you to give up on your goals. Everyone may have a bad week or two, but outside of that, you need someone in your life that holds your feet to the fire. Someone who is invested in your success as much as you are, and who believes to their very core that you can do it. That trainer should never give up on you or take the easy way out. We know it’s hard to push people out of their comfort zone, but that is what you’re paying us to do – to make you better!

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Zucchini noodles

Zucchini Pasta with Avocado Pesto

Summer is coming and it’s too hot to turn on the stove. Zoodles for dinner is a great go-to when the temperatures are rising. This recipe is great for the whole family or just you (and leftovers for tomorrow’s lunch). You can swap ingredients in and out for every eating style. Vegetarian? Go with the beans and leave out the chicken. Vegan? Use beans for your protein, and garnish with slivers of sun-dried tomato.

Ingredients (Serves 4):

3 medium zucchini
2 cups fresh basil leaves
1/3 cup toasted pine nuts
1 small avocado
2 cloves garlic
1 lemon (juice + zest)
Sea salt to taste
1 can (16 oz) chickpeas rinsed or 1 lb cooked chicken breast cut into bite-size pieces
Sun-dried tomatoes to garnish

Step One – The Zucchini Noodles
Slice off the top and bottom of the zucchini. Then, using a mandolin with a julienne attachment, a julienne peeler, or a spiralizer, slice zucchini into thin pasta-like strips and set aside.

Step Two – The Pesto
In a food processor, combine the basil, pine nuts, avocado, garlic, lemon juice and sea salt. Process until smooth, then taste and adjust any ingredients as necessary. Pesto comes out differently every time, and always needs adjustments – don’t be afraid to throw in more basil, garlic, or salt. You can even add a little water if the sauce is too thick.

Step Three – Toss
Add the zucchini noodles to a bowl and toss with the pesto. Then, add in the chickpeas or chicken and sun-dried tomatoes and toss again. Transfer to serving plates and garnish each plate with a sprig of basil.

Optional: Parmesan, goat or feta cheese make a delicious garnish as well!

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Salad Recipe, Essential Fitness

Amazing Super Salad

This amazing super salad is easy to make, is Gluten-Free, Paleo, and Vegetarian approved, and is a great addition to any meal. Use your own salad dressing and enjoy!

Ingredients:
4 cups baby kale
2 cups sprouts
2 cups butter leaf lettuce
2 cups spinach
2 cups sliced strawberries
2 cups chopped cucumbers
2 cups shredded raw cheese
1 cup chopped red onion
1 cup chia seeds

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Carrot cake energy bites

Raw Carrot Cake Energy Bites

These energy bites are perfect for snacking or when you need a pick me up during the afternoon slump. Pop one in after a workout and have a steady flow of energy until dinner.

Ingredients:

1 1/4 c. old-fashion rolled oats
1/3 c. pecans, finely chopped
2 TBSP ground flaxseed
3/4 c. nut butter (almond or peanut work well)
1/4 c. pure maple syrup
1 tsp. vanilla extract
1 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/8 tsp. ground cloves
3/4 c. shredded carrots
1/4 c. unsweetened shredded coconut
1/2 c. raisins OR dried cranberries

Directions:

1. In large bowl, mix together the oats, pecans, and flax seeds. Stir in the nut butter, maple syrup, vanilla extract and spices. Mix until well-combined.
2. Stir in the grates carrots, coconut and raisins.
3. Form the mixture into individual balls.
4. Place on baking sheet and refrigerate for at least 1 hour. Serve chilled or at room temperature.
5. Store in an airtight container in the refrigerator.

Makes 20 servings

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Pineapple Mango smoothie

Mango Pineapple Smoothie Bowl

This smoothie is packed with mango, pineapple, and banana with coconut milk for an extra creamy finish. Enjoy!

Ingredients:

1 c. frozen mango
1 c. frozen pineapple
1 large frozen banana
1/2 c. coconut milk (or milk of choice)
1 scoop Slim & Sassy Orange Cream TrimShake

Directions:

1. Combine all ingredients in blender and puree until smooth.
2. Serve immediately .

Serves 2—3

Tip: Garnish with fresh fruit, granola or seeds.

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Raspberry Smoothie

Strawberry Smoothie Recipe

This smoothie bowl is packed with yummy raspberries & bananas and protien packed chia seeds. Enjoy!

Ingredients:

2 c. frozen raspberries
2 large frozen bananas
2/3 c. coconut milk
1 TBSP chia seeds
1 scoop Slim & Sassy Vanilla TrimShake

Directions:

1. Combine all ingredients in blender and puree until smooth.
2. Serve immediately.

Serves 2—3

Tip: Garnish with fresh fruit, granola or seeds.

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Pancake Leftovers, Essential Fitness Blog

Leftovers Make Life Easy!

Busy moms- it’s hard to find the time to cook sometimes! Between work, kids, practices, school, etc, cooking a nice meal is sometimes impossible during the week. But when you DO get the chance to make something, make A LOT OF IT!

Leftovers can be your best friend. For example, next time you make pancakes, don’t make what your family will eat in one day. Make the whole box! Pancakes keep really well, and they are really easy to store and heat up.

Also, add some protein powder to your pancakes. We tried Kodiak cakes “Power Cakes” this weekend and loved them! I added about 4 scoops of vanilla protein powder to the box of batter, which took the protein content up from 14 grams to about 20 per serving.Score!

Plus, pancakes are super portable and versatile:

  • Roll them up and eat them in carpool
  • Add some bananas for boosted energy and vitamins
  • Make a “pb and j” with almond butter and strawberries for a midday snack

So, next time you cook, look for opportunities to make that meal work for you for the days ahead = more time for you, less time in the kitchen cooking and cleaning up!

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