Protein Pancake Recipe

Protein Pancake Recipe

Berry Banana Protein Pancake

Serves 1

1 scoop vanilla protein powder (head here to see what I use)
½ cup egg whites
1/8 teaspoon baking powder
½ banana
¼ cup blueberries
1 teaspoon cinnamon

Directions

1. Lightly mash the banana with a fork. Add eggs, protein powder, baking powder and cinnamon to the mashed bananas, stir to combine. Fold in blueberries.

2. Pour batter onto a lightly sprayed skillet. Cook over medium heat for about 3-5 minutes, until it starts to bubble. Flip with spatula and cook 1 minute on the other side.

3. Optional: top with fresh fruit, maple syrup, or nut butter

4. TIP: make 4-6 in advance and freeze.

 

Nutrition Information Per Serving (without toppings):

Calories: 241 Fat: 1.9g Carbohydrate: 24g Dietary Fiber: 4.8g Protein: 35g

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Holiday Total Body Workout

Holiday Total Body Workout

30-Minute Total Body Christmas Workout

Join me for a some holiday fun with this 30-minute, total body workout.

For this workout we have 15 exercises in the Santa hat, and every minute I draw a new exercise. So no one (including me), knows what we will be doing.

It’s gonna be awesome!

We perform all 15 exercises, once through, stretch out the muscles for a few minutes afterwards and then you’re done and ready to take on the holidays… stronger and fitter.

 

TOOLS NEEDED

A pair of light & moderate dumbbells 

THE WORKOUT

1 x 60sec – 15 moves

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Bedtime Stretches for Low Back and Hips

Bedtime Stretches for Low Back and Hips

 

20-Minutes of Low Back & Hip Stretches

Sore low back? Tight hips?

Then you are going to LOVE this 20-minute low back and hip stretch routine.

While the title does say “Bedtime”, you can do this little routine anytime during the day.

I just prefer right before bed because I find the stretches help to center myself, get my focus back on my breathe, which in turn slows down the hamster wheel in my head so I can fall asleep faster.

 

TOOLS NEEDED

Nothing

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

One Dumbbell Total Body Home Workout

One Dumbbell Total Body Home Workout

One Dumbbell Total Body Workout for Women Over 40

This workout takes all the excuses away… cause it only uses only one dumbbell! I mean, everyone owns at least one dumbbell!

And if you don’t own a dumbbell, you can pick up one up at any fitness store for under $15 – depending on the size.

Making this a low cost, smart investment. Deal? Deal!

 

TOOLS NEEDED

1 moderate dumbbell

THE WORKOUT

1. Single arm snatch
2. Stationary lunge (or bridges if lunges don’t work for your knees)
3. Other arm snatch
4. Other leg forward lunge
3 x 40sec

5. 1 arm CHEK press
6. Other arm
7. Sumo deadlift to squat
3 x 40sec

8. Arm up reverse lunge
9. Other arm/other leg steps back reverse lunge
10. Squat with alternating side leg lifts
3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Best Mobility Drills for Women Over 40

Best Mobility Drills for Women Over 40

.10 Best Mobility Exercises for Women Over 40

These exercises are for any woman who moves, and wants to move better!

Each drill will help:

  • Injury-proof your joints 
  • Increase your athletic performance
  • Improve your flexibility 
  • Take only 6-10 minutes a day to perform all ten
  • Or, pick the ones that were the most uncomfortable and perform those

Deal? Deal!

PS – These drills are not meant to diagnose, treat, rehab or cure any existing injuries that you may have. If any of these exercises hurt, please stop performing them immediately, and then I highly recommend that you go and book yourself a physio appt. Your body is telling you something, so please allow a professional to take a look at the issue

TOOLS NEEDED

A dowel, or the handle of a broom stick, or you can also use a stretch tie 

THE EXERCISES

1. Cat & cow (4-point + standing)
2. Low lunge with reach
3. Low squat & reach
4. Modified Jefferson curl
5. Thoracic spine opener
6. Swimmers
7. Reverse bridge with reach
8. 90/90 hip drill
9. Shoulder mobility with a stick or yoga tie
10. Supine scorpoin

 

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼