fitnesstreats:

Protein Nutella
A substitute for Nutella (a delicious hazelnut spread very popular here in Europe but full of palm oil and sugar)

Ingredients:
- 1/4 cup of vanilla whey protein
- 1/4 cup of casein protein
- 2 tablespoons of cocoa
- 1/2 cup of milk
- a few drops of hazelnut flavoring

Mix everything together (or blend with a hand mixer if you’d like a smoother consistency) and enjoy.  

(via skinnyforoctober)

workout-workhard-loveyourself:

May Issue of Cosmopolitan: 9 Foods That Melt Away Flab!

1. Eggs
Vitamin B12in the yolk helps your body torch fat. Plus, they are super filling and starve off binges.

2. Peanut Butter
Creamy or chunky, it’s a source of magnesium, which powers cells to metabolize energy. efficiently.

3. Avocado
It’s high in craving-quelling “good” fat and rich in L-carnitine, an amino acid that fires up your body’s engine.

4. Sirloin Burger
Made with 90% lean beaf, it’s like pure protein, which takes more energy to digest than fat or carbs.

5. Cheese
Conjugated linoleic acid in dairy helps your body burn fat. Go with a tangy, creamy kind that satisfies your palate.  

6. Pickles
A medium pickle is only 7 calories - you’ll burn more energy digesting this salty, crunchy veggie.

7. Green Tea
It’s teeming with catechins, antioxidants that studies show destroy body fat. Plus, caffeine gives your system a metabolic jump.

8. Yogurt
Regular and low-fat kinds have probiotics, bacteria that may reduce the amount of fat that your body absorbs.

9. Quinoa
Because your body works hard digesting this protein-packed whole grain, you burn off extra calories. 

(via youcanbehealthy)

fitvillains:

Quick ‘N’ Dirty: 16 Minute Cardio Surge!

If you’re short on time this is a wicked, calorie scorching circuit that you can do in less than 20 minutes! You’ll need a set of light-medium dumbbells (5-12lbs recommended), a timer, a mat and a killer attitude.:) If you don’t have dumbbells, you can still do the circuit, but push yourself!

The workout consists of 4 exercise combos (A & B). Complete each exercise (A & B) for 60 seconds each, then repeat each combo before moving on. Alternatively, you can complete each combo once, no breaks, then rest 30-60 seconds and repeat the whole circuit.

Warm up for 5 minutes before starting and stretch afterwards! Make sure you’re well hydrated, and although you should push yourself, take breaks when you need to.

Combo #1

Squat To Shoulder Press

Stand feet shoulder width apart, holding your dumbbells raised just outside of your shoulders. Arms are bent and palms facing each other. Sit back and down into a squat, keeping your chest up (avoid leaning forward) and stand press the weights upwards until your shoulders are straight. Squeeze your glutes as you stand. Lower the dumbbells back to starting position as you squat again. Repeat.

Burpees

Stand with your feet shoulder width apart and you arms at your sides. Push your hips back, bend your knees and lower your body as deep as you can into a squat. As you squat down, place your hands on the floor and shift your weight to them. Kick your feet back into plank or pushup position (or step them back one at a time). Reverse the motion, jumping or stepping your feet forward and standing up quickly.

Beginners: Step back instead of hopping back.
Advanced: Add a pushup at the bottom of the burpee, and jump as you stand.

Combo #2

Sumo Squat To Lateral Raise

Stand with your feet wider than hips width apart, knees facing slightly out to the side. Arms hang down towards the floor, palms facing each other. Sink down into a sumo squat and raise your arms up and to the side. Keep a slight bend in the arm as you lift, and lower your body down and not forward. Video demo.

High Knees & Climbers

Run in place, bringing your knees as high as you can. Count to 10, then drop down to plank position. Quickly, draw your knees into your chest and complete 10 mountain climbers. Keep your core tight, butt down, and hips facing the floor as you pull your knees in. Neck should be stable (eyes straight down to the floor) and shoulders over your hands. Hop back up to standing and repeat for one minute.

Combo #3

Lunge To Bicep Curl

Stand with dumbbells hanging at your sides, and palms facing forward. Lunge forward, putting your weight in your front heel, and bringing your thigh parallel to the ground. As you lunge, curl the dumbbells up. Push off your front foot and return to starting position, lowering the dumbbells down. Repeat switching sides.

Jump Rope

With or without a jump rope, jump in place. If you do not have a rope, pretend you do and rotate your hands as if an imaginary rope was there. Go as quickly as you can.

Combo #4

Plank Rows

In plank position, grab a dumbbell in each hand (if it’s too difficult, have a dumbbell in one hand only and leave the other hand flat). Keeping your arms close to your body, pull the dumbbell up, bringing your elbows past your back and squeeze your shoulder blades together. Replace the dumbbell and repeat on the other side (if using one dumbbell, continue on the same side for 30 seconds, then switch).

Jab Punch To Jack

Bringing your right foot slightly forward, punch your right hand forward. Keep your fist tight, knuckles facing down and jab forward quickly before pulling your elbow back to your body. Complete one jumping jack and repeat on the other side. Jab, jack, jab, jack, as quickly as possible.

(via gethealthy-getfit)

fitfor2012:

And don’t forget some protein post-workout, especially if you’re doing a lot of strength training :D

(Source: myskinnyamore, via gethealthy-getfit)

imamakemakemakemework:

fight-for-it-until-you-get-it:

RECIPE:
Minutes to Prepare: 10

Minutes to Cook: 25

Number of Servings: 16

Ingredients

Olive Oil Spray for pan
2/3 cup mild honey (preferably organic)
1/3 cup natural, unsweetened cocoa powder
1/2 cup white, whole wheat flour
1/4 tsp aluminum free baking powder
1/4 tsp baking soda
1/2 cup unsweetened applesauce
2 TBSP olive oil
1 large egg, at room temp
3/4 tsp pure vanilla extract

Directions

Makes 16 (2”) brownies

Preheat oven to 350. Spray 8 inch square pan with olive oil. Set aside.

Place the honey in a large glass measuring cup, Microwave on high power until the honey is runny and just bubbling, 45 to 60 seconds. Add the cocoa and stir with a fork until well combined. Let cool to room temperature.

In a small bowl, place the flour, baking powder, baking soda and salt. Whisk until well combined.

In a large bowl, combine the applesauce, oil, egg, and vanilla. Whisk together until well blended. Add the honey-cocoa mixture and whisk until smooth. Add the flour mixture to the liquid mixture and stir until no traces of flour remain. Scrape the batter into the prepared pan.

Bake until the surface looks dry around the edges of the pan and a toothpick inserted in the center comes out with moist crumbs clinging to it, about 25 min. Do not overbake. Place the plan on a cooling rack and let cool completely before slicing into 16 squares. (Store the brownies in an airtight container at room temp for up to 3 days.)

Number of Servings: 16

I Just made these, they are amazing and you honestly can’t tell the difference. YUMYUM! Thats how mine turned out on the right :D:D

I’ve been looking for healthier browniwes FOREVER. My craving can be satisfied now! :D 

(via soon2befit)

(via soon2befit)

jillianmichaelsintraining:

skinnyminnylove:

gonna do this right now!

I’ll give this a try tomorrow at the gym because I can’t find my weights at home =\

(via soon2befit)