Double Banded Hip Thrust and Microwave No Bake Oatmeal Protein Cookie

I have really been focusing on building my glutes these past 6 months. Focusing on specialization workouts 3 days a week, and have really seen results!

This variation of hip thrusts are my favorite for high reps (13-21 range and multiple sets instead of using DBs or a BB) and max glute pump!

Put a band around your knees and one around where your hip hinges.

Be sure to extend all the way at the top- I think I could have extended more here even (more of a posterior pelvic tilt). And keep your back straight throughout.

I like to do a pump at the top at the very end for max burn.

Here is the video:

My favorite set scheme for these are 4 sets of 21; so 21 reps with 21 pulses, rest for 60 seconds. Repeat 3 more times.

Since I am cutting right now for an upcoming shoot and now also a vacation to South Beach in Miami, I have been trying some new protein rich treats. This is one I tried recently.

Microwave No Bake Oatmeal Protein Cookie

serves 1

The Stuff:

1/4 cup oats (old fashioned or quick cooking)

1 scoop whey (I used Optimum Nutrition Extreme Milk Chocolate)

1 tsp peanut butter

1 tsp sugar free Jello pudding mix (I like cheesecake flavor)

Water (I used 2 tbsp)

What you do:

Mix everything in a bowl. 

If you want a doughy, cake like cookie- microwave for 60 seconds on high in a smaller bowl for a thicker cookie. 

If you want a crispy, thin cookie- microwave for 2 minutes on high in a thin layer on a plate. (This is my preference!)

Sometimes, I like to frost my cookie with a little PB or PB2/water/FF plain greek yogurt :) enjoy!

More doughy cookie, done in bowl

Crispier cookie, done on a plate

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 196
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 3 g	15 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg	3 %
Sodium 213 mg	9 %
Potassium 34 mg	1 %
Total Carbohydrate 11 g	4 %
Dietary Fiber 2 g	6 %
Sugars 2 g
Protein 26 g	51 %
Vitamin A	2 %
Vitamin C	0 %
Calcium	1 %
Iron	4 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Green Bean Hash AKA Crockpot Slop

My husband came across this recipe on Facebook somewhere and I adapted it to be a little lower in cals. I prefer it in a skillet but the original recipe was to be done in a crockpot.

My whole family really enjoys this one so it has became one of our recipes that we shop for on our monthly grocery trip!

Green Bean Hash
AKA Crockpot Slop 

Serves 6

The Stuff:
1 can green beans, drained and rinsed
4 red potatoes, halved and sliced
2 turkey kielbasa, halved and sliced
1 diced up onion
water
4 chicken bullion cubes

What you do:
If you are doing this in a crockpot, layer in the order and put enough water to cover potaties, Cook on high for 4-6 hours.

In a skillet, I brown my sausage then add the potatoes and onion. Saute until onion is translucent. Then add the remaining ingredients. Add enough water to go about halfway in the pan. Simmer for 15 minutes and serve.

Nutritional Stats

Per serving, 1/6th of recipe

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 308
% Daily Value *
Total Fat 12 g	18 %
Saturated Fat 4 g	18 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 70 mg	23 %
Sodium 1732 mg	72 %
Potassium 563 mg	16 %
Total Carbohydrate 28 g	9 %
Dietary Fiber 3 g	11 %
Sugars 6 g
Protein 24 g	47 %
Vitamin A	2 %
Vitamin C	25 %
Calcium	7 %
Iron	14 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Quick Single Serve Protein Brownie and 3-2-1 Long Lever Plank Video

I found a quick and easy single serve recipe the other day for a protein brownie that I had to try. I tweaked it to my liking and added some peanut butter because DUH! Haha!

I actually have been eating this for breakfast lately, but it would be a perfect dessert too!

3-2-1 Long Lever Planks

If you have nailed down 60 second stationary planks, this is the perfect way to level those up. Studies have shown that using the long lever position with your elbows even with your nose actually engages the core more than traditional plank stance at shoulder level.

Here is the video:

Give these a try, and let me know what you think!

Anyway, here is the recipe :)

Quick Single Serve Protein Brownie

Serves 1

The stuff:

• 1 scoop chocolate protein powder (preferably not an isolate)
• 2 tbsp water
• 1 tbsp PB2 (mixed with 1 tbsp water)
• 1 tbsp Peanut butter

What you do:

Mix the protein powder and water in a microwaveable bowl. Microwave for 10-20 seconds, I like the center of mine to not be set (like lava cake) and it usually take mine 15 seconds in my microwave.

Mix your PB2 and peanut butter and top your brownie. Enjoy!

I added a little Nutella too, why not? ;)

Nutritional Stats

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 238
% Daily Value *
Total Fat 10 g	15 %
Saturated Fat 2 g	11 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 40 mg	13 %
Sodium 257 mg	11 %
Potassium 0 mg	0 %
Total Carbohydrate 10 g	3 %
Dietary Fiber 2 g	8 %
Sugars 4 g
Protein 30 g	60 %
Vitamin A	1 %
Vitamin C	0 %
Calcium	9 %
Iron	2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Tropical Protein Fluff

I got a sunburn yesterday. Did I mention it is February? Oh and last weekend was snow flurries. Yeah and it was 80 degrees yesterday and we were outside most of the day for a cookie sale, my daughter is a Girl Scout. Real funny weather... really funny. 

Some fit fast food on the go so that I can still make progress on my nutritional goals

But it was a nice change and I loved the warm weather. It made me crave ice cream. But I was not ready to spend my cals on ice cream. I have a photo shoot coming up in a few weeks and I am prepping.

Love this quote, photo from a workout video taping last year with  John Barban for Venus Index

So... I thought back to my chocolate covered strawberry protein fluff recipe (recipe HERE) I shared a few months back. It is really the closest thing to ice cream. And filling with all the protein. So I tried a new combo.

Tropical Protein Fluff

(serves 1)

The stuff:

*1 scoop whey protein (I used GNC Wheybolic Extreme Vanilla)

*1 cup frozen fruit (I used Dole frozen mixed fruit which is pineapple, strawberry, peach, and mango)

*1/4 cup water

What you do:

In a food processor or blender, mix the ingredients for a few seconds until creamy and blended through! Enjoy :)

Nutritional Stats:

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 163
% Daily Value *
Total Fat 0 g	1 %
Saturated Fat 0 g	1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg	2 %
Sodium 118 mg	5 %
Potassium 317 mg	9 %
Total Carbohydrate 18 g	6 %
Dietary Fiber 2 g	9 %
Sugars 12 g
Protein 21 g	42 %
Vitamin A	8 %
Vitamin C	140 %
Calcium	0 %
Iron	4 %