Fitness

CARLA’S FAVORITE “ON THE GO” MEAL

1 CUP DANNON LIGHT YOGURT (VANILLA)

1/2 CUP HIGH FIBER (NO SUGAR) CEREAL

2 TBLS CHOPPED ALMONDS

2 SCOOPS VANILLA WHEY PROTEIN POWDER

1/4 CUP FRESH STRAWBERRIES, RASPBERRIES OR BLUBERRIES

Mix protein into “on the go’ cup with yogurt, add almonds, cereal, and berries.

EXERCISE WITH PERFECTION:   

THE SQUAT

1. BAR HEIGHT: 2″TO 3″ below top of shoulders

2. CENTER YOUR BODY: by using the grooves in the bar

3. NOW: come under the bar

4. PLACE BOTH FEET: directly under the bar

5. THE BAR SHOULD BE: across the top of the shoulders

6. PRESS AGAINST: the bar to lift out of the rack

7. NOW: take one step back and adjust feet

8. TURN: your toes out to 30-45 degree angle

9. NOW: You are ready to SQUAT

10. TAKE: A deep breath and hold it

11. DESCEND: into a low position (about 1-2 inches lower than center) then rise up, exhaling while you rise.

     *By fellow Trainer “Sam Alduenda” at BODYMACK FITNESS” Lomita, CA

     This recipe has been self-created by Carla out of a need to get busy-active clients to eat a balanced meal. It is incredibly hard core Protein and fiber-filled and YUMMY……                                    

  FIBEROUS-PROTEIN BERRY PANCAKES

1 cup High Fiber Cerial (Fiber One)

2 TLBS Brown Flax Seed

3-4 egg whites (Can use egg beaters)

2 scoops/100% Whey Vanilla Protein Powder (About 40 grams Protein)

1/2 cup water (add more if needed)

2 TLBS Chopped Almonds

1/4 -1/2 cup Berries (can use frozen)

1 TSP Cinnamon

1 TSP Vanilla Extract

Stir all ingedients except the berries… add last and just fold into the mixture….

Use a vegetable spray for cooking pancakes waffle maker…..Can store

leftovers in a ziplock bag and later serve with almond butter or cottage cheese.