Homemade Protein Bars!

Well, I love protein bars..quick easy meal/snack....and use to buy them..always searching for the right one for the right price...however, to get anything decent you either have to eat one that has more sugar than protein or something full of artificial sweeteners and other processed ingredients...so...I decided to make my own!
I came up with the recipe by myself, and experimented with it....Below is a picture of my new favourite go to snack! Perfect for pre and post workout...So I decided to share.

Nutrition Info Per Serving:  (cost per serving is approx. $1!)
Calories : 262      
Fat: 9g
Carbs 19g
Sugar 3g
Fiber 4g
Protein 26g!

Recipe


Ingredients:
2 cups rolled oats
2 tbsp flax meal
5 scoops protein powder
2 tbsp cinnamon
4 squares of 80% cocoa, grated

3/4 cup 0% fat plain Greek yogurt
1/4 unsweetened applesauce
1 tbsp all natural peanut butter
6 egg whites
1/2 cup plain/unsweetened almond milk

Mix dry ingredients together in large bowl, then add in remainder ingredients, mix well.
Spread into square or rectangle baking pan, and score into 10 pieces, top with whole almonds (I used 4 per piece).
Bake in 350 degree oven for 15 mins or until toothpick comes out clean.
Let cool and cut. Store in Airtight container..should be good for a least a week.
Enjoy!

For those women who think lifting will make them big and bulky....

Check out the link!

why-women-should-lift-weights!

Want Flat Abs? Try these 5 Foods!

Check out this link!

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Vibrams 2!

I loved my first pair of Vibrams so much I went and got a second pair!
My hubby also came to the dark side and purchased his first pair.......now to get some for the kiddies! :D

3 Week Progress....

Just a mini progress update with the new workout plan and meal plan. Final pics and measurements will be at 12 weeks.

Body Composition:
Dec 8th - 137.1 lbs BF% 25.8%
Msmts:
Chest: 34"
Waist: 28.25"
Arm (flexed) 12.25"
Hips 39.75"
Thigh 22.5"
Calf 14.75"


Jan 13th - 138.4 lbs

So I have lost 4.7 of my 6 lbs of weight gain from Christmas..so that is a bonus..

Strength: 

Dec 27th:                                                        Jan 13th:

Leg Press: 270 lbs                                         Leg Press: 330lbs
Leg Curl: 55lbs                                               Leg Curl: 65lbs
Calf Raises: 150 lbs                                       Calf Raises: 180lbs
Shoulder Press: 40lbs                                    Shoulder Press: 50lbs
Chest Press: 80lbs                                         Chest Press: 100lbs
Assisted Pull-Ups: 65lbs of assistance          Assisted Pull-Ups: 45lbs of assistance
Biceps: 40 lbs                                                 Biceps: 60lbs
Triceps: 40 lbs                                                Triceps: 60lbs


Now, that is an increase of 10% each workout, and this numbers are from only 3 workouts of ONE set of each exercise.
So far I am loving this plan and loving the results...I am now increasing my rest days to 3 in between each workout and adding swimming back into my cardio options on those days.