Monday, March 7, 2016

Weekend Recap + Banana Protein Muffin Recipe

Hello and hope you are all having a wonderful Monday! Mine is great minus my shin that I decided to kill at the gym this morning while doing box jumps- so dumb. Anyway, I didn't let that ruin my workout even though I wanted to cry while I was doing sprints but thankfully it's feeling much better now. We finished up week 3 of Get Lean with Little B today and will jump right into week 4 tomorrow and then take a rest day on Wednesday. Also just wanted to let you all know this program is available for purchase always-- I've had a lot of questions like "can I still buy the program?" and the answer is absolutely yes! I just so happened to start it myself 3 weeks ago, but you're welcome to join us all whenever you'd like. 


B and I had a great weekend especially Saturday when we went up to Payson and hiked the Natural Bridge in Tonto National Forest. IT WAS SO COOL! If you are ever in the area it's only about 1 1/2 hours from Phoenix and totally worth it. The pictures don't do it justice, it was beautiful, water everywhere and the weather was perfect too. Although the snaps are gone now, I did snapchat our hike so make sure you follow me there "BSchluet" so you can get in on our next hike this Saturday. 

Yesterday I got a good leg day in, celebrated a friends birthday and then we rounded out the night with a little sushi date (that fit our macros, of course!). I sure had to save a lot of carbs for dinner, but it was totally worth it. 
Oh, and how could I forget we also did food shopping yesterday so today I did a little prep which included these banana protein muffins that I also made last week. I've had a few requests for the recipe, so here it is. 

Ingredients
1 cup whole wheat flour
1/2 cup yogurt ( I used Silk dairy free but you can use Greek)
2 ripe bananas 
1/2 cup unsweetened applesauce 
1 tablespoon coconut oil
1 whole egg 
1/4 cup maple syrup (I used sugar free)
1 T vanilla 
1/2 teaspoon baking soda
pinch of salt 
3 T sugar free chocolate chips (optional)

Directions 
Mix all ingredients together except chocolate chips- fold those in last. 
Bake at 350 for 23 minutes in a muffin tin. 

Macros: (recipe makes 12) 
1 muffin
Carbs: 14.9g
Protein: 5.6g
Fat 3.3 g 

Have a great week! 


2 comments:

  1. Thank you for the recipe b!! I was one of the ones that asked :0). I just finished Week 4 Day 2 and WOW! I am finding that I have to drop the amount of weight significantly to complete all 15-20 reps. I beginning to wonder though. Are you and B experiencing the same? or I am I just being a wimp LOL! Seriously though if you don't mind giving sharing the difference in what you were lifting before to what you are doing in GLWLB that would be awesome! Thank you as always in advance for all your help. OH YES!! I also forgot. I have been experiencing knee pain when doing extensions? any ideas as to why this might be? Thank you.

    Luvena

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    Replies
    1. Of course, if you didn't have to lower your weight that would mean you weren't lifting heavy enough in a lower rep range. Knee pain is oftentimes due to a tight quad that ends up pulling on the knee. I would stretch and foam roll your quads like crazy and see if that helps.

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