#pancakeporn

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countless outtakes this morning. :shock:

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exercise of the day: heel clicks!

HIIT (high intensity interval training) includes anaerobic exercise which is defined as using your muscles at a high intensity for a short period of time. it is awesome for building strength and mass while still benefitting the heart & lungs. my fave benefit-  it builds your endurance and ability to fight off fatigue so you can run, bike, or swim, longer and longer each time.

i had my class do these this morning! super sweaty fun, fun.

1. perform a plie squat (knees and toes facing outward) and ensure your knees do NOT extend past your toes at the lowest point in your squat. ever.

2. spring up from the ground using both your upper and lower body.

3. at the height of the jump, click your heels together then quickly return and repeat consecutively from the start.

-------->30-45 sec straight 3-4 reps<-------- no breaks!  works: legs, butt, and shoulders.

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GET SOME SERIOUS AIR!!!

afterwards, i started my day off with some #pancakeporn - tiramisu fudge pancakes were in the building!  i'm giving you three recipes at once, two of which you prolly saw via Instagram by now.  just adding them to the fit recipes section, that's all ;)

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ah, yaaaas, nothin' like a post-workout stack of cakes. these were inspired by one of my fave sites, Hungry-Girl.  i made a few subs though which made those nutritional stats even awesomer.

tiramisu fudge pancakes

the stuff:

pancake batter - 209 cals, 5g fat, 34g carbs, 8g fiber, 2g sugar, 22g protein

  • 1/2 cup oat bran (or ground oats)
  • 1/2 cup unsweetened vanilla almond milk
  • 1 tsp vanilla extract
  • 1 tsp coffee extract
  • 2 tsp instant coffee granules
  • 1/2 cup egg whites
  • 2 packets stevia
  • 1/2 tsp baking powder

creme filling - 24 cals, 2g carb, 4g protein

  • 3 tbsp 0% greek yogurt
  • 2 tsp sugar-free jello chocolate pudding mix

chocolate sauce <----recipe 45 cals, 1 g fat, 10g carbs.  OR you can sub stevia for the coconut crystals (15 cals, 3g fat, 2g fiber, 1g protein).

do this:

  • combine all ingredients for the pancake batter in your blender or food processor and blend until smooth (20-30 seconds).
  • cook them up like cakes (3-4 minutes each side) in your medium heated, no-stick cooking spray coated pan.
  • mix creme filling ingredients together (you can totally use cool whip.... i was trying to keep this recipe as clean as possible but dang it cool whip is just amazing and actually tastes better than the yogurt.) #sorrynotsorry.
  • assemble your cakes and stack them one by one, adding a scoop of creme filling in between each cake. top the stack with leftover filling and oooooooh, go ahead a throw a dollop of cool whip on top!!!!
  • drizzle your chocolate sauce over the cakes (you can refrigerate it to thicken), dust with unsweetened cocoa powder, and if you need more chocolately goodness (everybody does) add 1 tbsp of mini dark chocolate chips. YES.

stats below using: oatbran, stevia subs, greek yogurt filling. remember to adjust them accordingly to your recipe though. and TAG ME- this goes for Insta AND Facebook. k?

tiramisu stats

*you can get the coffee extract and the instant coffee granules while you're at it (any kind will do, Folgers, Starbucks, whatever) at Walmart.*

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next up,

cinnamon roll pan-crepes

  •  1/2 cup ground oats
  •  4 egg whites
  •  1/2 cup unsweetened vanilla almond milk (or water if you're competing for a show or doing a challenge)
  •  1 tsp cinnamon
  •  half a large banana
  •  1 packet stevia (optional)

sweet greek yogurt sauce:

  •  2 tbsp 0% greek yogurt
  •  1/2 tbsp cinnamon
  •  2 packets stevia
  •  4 tbsp unsweetened vanilla almond milk

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do this:

mix until desired consistency and drizzle over your cakes however you please.  long as it's pretty.  a couple sprinkles of Trader Joes cinnamon sugar grinder and/or Walden Farms pancake syrup and you are good to GO.

stats: 297 cals, 5g fat, 45g carbs, 7g fiber, 9g sugar, 21g protein

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last one!

pumpkin spice pancakes

do this:

  • 1/2 cup oat bran (or ground rolled oats)
  • 1/2 cup unsweetened vanilla almond milk
  • 1 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/4 tsp cloves
  • 1 tsp vanilla
  • 2 packets stevia
  • 1/2 tsp baking powder
  • 3 tbsp canned pumpkin
  • 2 egg whites

do this:

  • mix all ingredients together in your food processor or blender
  • cook up in your medium heated, no-stick cooking spray coated skillet like cakes for 2-3 min on each side.
  • i actually topped mine with a scoop of granola and some Walden Farms pancake syrup, but you already know the options are ENDLESS.

stats (using oat bran): 206 cals, 5g fat, 44g carbs, 11g fiber, 4g sugar, 17g protein.

PhotoGrid_1373342278077you can't control the wind, but you can adjust your sail.

ttyl!

le