Healthy Custard Recipe

                 

 

This is probably the most delicious healthy creation I've (Juliane) randomly invented to date. I like to put different things together and just see what happens and this week has been all about my awesome custard creation. So here is the recipe just for my readers!

 

Dry ingredients

1 scoop GNC Amp Whey Vanilla Protein

1 scoop Orange Amino Energy

1 tablespoon konjac root powder

A few dashes of each-

cinnamon, ginger

1/8 tsp baking powder ( a little goes a long way)

 

Wet ingredients

1 cup water

1/2 cup liquid egg whites

liquid Vanilla Stevia

8 ice cubes

1 container Strawberry Sugar Free Jello snack (yes, it has artificial sweetener, but a little won't hurt you:)

 

Put 1/2 cup egg whites and 1/2 cup water and some liquid Stevia in non stick pan and immediately mix in all dry ingredients. Cook on medium then flip and cook other side until it has a pancake like consistency. Put the pancake in the refrigerator for about 20 minutes until it cools.

 

put about 8 ice cubes, half cup water and Jello snack in the blender with the pancake. Blend on high for a few minutes, then blend on low until nice and fluffy. Scoop it out of the blender into a bowl and pop it in the freezer for about 5 minutes. Plop on the couch and enjoy! You can sprinkle some Stevia on top for added sweetness if you want. It's really filling!!

 

                                 

                              

                              

Food Craving Culprits

If you get food cravings for those "not so healthy" foods, it just may be a sign that your body is craving certain minerals and nutrients. Below is a great chart from www.stepintomygreenworld.com   that will help you with what to eat to beat those cravings.

            

But if you just can't escape the craving, sometimes you may treat yourself and then be done with it. We are all human. Don't feel guilty if you need a treat once in a while. Just indulge, and move on. Don't let it ruin your whole day and try to get back on track for your next meal. Lulu, Jes' baby girl, likes to indulge in angel food cake every once in a while as you can see below:)

                              

 

For personalized nutrition and training plans visit our website at http://twinspirationfitness.webs.com/ 

We All Scream for Ice Cream!!

I LOVE ice cream... and this deliciousness is what I (Juliane) eat every night in bed... yes, I literally bring it to bed with me (and a pack of vanilla flavored almonds) and it cures my persistent sweet tooth. It also ensures I'm feeding my muscles during the overnight hours. The best part is, it's made of 100% healthy ingredients so you can dig in without deterring from your goals.

 

                                 

It's simple to make. I throw random stuff in all the time, but here's what I generally use...

 

-Tons of ice cubes

-1 large scoop of ON 100% natural casein  (you can use any kind of casein powder)

-1 cup unsweetened almond milk

-2 teaspoons of instant decaf coffee

-2 teaspoons of konjac root powder (I wrote about this in a previous blog)

-a few drops of liquid stevia

-a few dashes of ginger

-a few dashes of turmeric

-a few dashes of cinnamon

-a teaspoon of powdered glutamine

-blend to the consistency you like

 

                               

                               

It gets so thick in my awesome Ninja that I have to scoop it out with a big spoon. Then I put it in the freezer for about a half hour and its amazing and really filling!

                        

 

Macros are approximate:

30 grams protein

200 calories

1 gram of fat

3 grams of carbs

For personalized nutrition plans, visit our website at http://twinspirationfitness.webs.com/

Finding Your Macronutrient Needs

So your on a weight loss plan... or maybe you want to gain some muscle? Well, every nutrition plan has three things in common...

            

WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions.  “Macro” means large. Hence, macronutrients are nutrients needed in large amounts. There are three macronutrients:

• Carbohydrate
• Protein
• Fat

The amount of calories that each one provides varies.
Carbohydrate  = 4 calories per gram.
Protein = 4 calories per gram.
Fat = 9 calories per gram.

The amount of macronutrients and calories you need are very specific to your body type and current stats and your future goals. No two people have the exact same macronutrient needs (except maybe identical twins:) This is why if you are truly looking to get to your goals you need an individual nutrition plan with your specific macronutrient percentages. I (Juliane) program my clients plans with the cleanest and healthiest foods possible. I recommend getting most carbs from fruits and vegetables rather than processed carbs and other junk foods. Our bodies aren't designed to process these foods. I know some people think they can eat pop tarts and still hit their goals, but the body craves whole healthy foods that are as close to natural as possible.  Sure, you can eat only ice cream and lose weight... but don't you want to feel good too and get in the tons of vitamins and minerals your body needs in the process!? This is why I believe in trying to hit your macronutrients mainly with animal protein, vegetables, and fruits as well as healthy carbs like sweet potatoes. These foods are the least calorie dense, but most nutrient dense... meaning you get the biggest band for your buch... and that makes a every BODY happy.

If your interested in getting a specific nutrition plan to help you meet your goals visit our website http:twinspirationfitness.webs.com/

Curtsey Band Squats...At Home Workout

Here's a simple at home exercise that targets the entire lower body and your core. It's a Curtsey Squat using and band around the thighs and 2.5lb ankle weights. Do a deep curtesy on the right and then bring your knee up to the side and squeeze those abs! Try to hold your balance for a few seconds before repeating. Balance is very important and if you don't use it, you lose it! 

Here's the workout...a simple 20 minute metabolic booster that works the lower body and core as well as balance.

-10 curtsey squats with leg raise (as described above) on right side, then 10 on left side.

- 10 abductor walks to the right (side steps leading with the heel,) then 10 to the left.

-10 parallel squats

-10 calf raises in second position (legs wide toes turned out)

- wall squat hold for 1 minute

Rest for 1 minute then repeat the entire circuit for 20 minutes (keep the band and weights on for the entire circuit)

 

Visit our website http://twinspirationfitness.webs.com/   for online training and nutrition. 

Tips to Eating Healthy at Your Labor Day Picnic

                  

Tomorrow is Labor Day which means many of you will be heading out to holiday picnics. But that's no excuse to ditch your healthy ways and make setbacks towards your goal. Remember being healthy is a lifestyle...not a destination. So here are our top five tips to eating clean at your Labor Day Picnic (or any party).

1. Offer to bring a dish. Make sure your dish is something you can fill up on like a hearty veggie or fruit tray. Make a creative salad or even a bean salad. Make a punch bowl using tea flavored with lemon and lime or Powerade Zero with some Diet Ginger Ale. All of these are healthy options that will help you stay full and satisfied.

2. If you do want to have a "treat" day, don't go wild. Pick a few things that are worth the treat and put them on your plate and don't go back for seconds. For example...if you are craving the salty crunch of the nachos and dip then take a few and put them on your plate, but don't stand next to the chip bowl and devour them! If you can't stop eyeballing the cupcake platter then take one and ENJOY it. When it's done it's done... But try to fill up on healthier options first.

3. Fill up on lean protein. Labor Day outings always include grilling up some meat. Chose the chicken instead of that hamburger, and ditch the bun. Use lettuce to make a sandwich. Protein is very satiating.

4. Sneak in some exercise. If the kids are playing with water balloons then jump in and chase them around. About 20 minutes of running after them will be enough to get your metabolic rate up for sure!

5. Wear something that fits you and shows off your hard work. Don't wear those elastic banded shorts you saved for "fat days." If your clothing fits well you won't want to slam down hotdogs and beer and feel bloated.

          

Visit our website @ http://twinspirationfitness.webs.com/

Shredded Shoulders and Cut Up Core Workout

Try the workout below for some shredded shoulders and a cut up core... email Juliane with any questions @Julbrown22@hotmail.com or visit our website @ http://twinspirationfitness.webs.com/

Check out Jes' shoulders before and after Juliane got a hold of her training...fierce!



Increasing intervals at 1% incline on treadmill (increase speed with each working interval)
warm up 2-3 minutes
run for 1 minute
recover for 1 minute
repeat until you get to 20 minutes
cool down 2-3 minutes

3 sets of each of the following circuits 8-12 reps (use a weight that is challenging for you!)

Smith machine shoulder press sitting on a bench, push up fast and come down slowly
Barbell front raise, swing up and slow down
Leg raises on bench under smith machine, toes to bar

Upright row with barbell, fast up and slow down
Side lateral raises on pulley machine leaning outward to add resistance to working arm, fast up and Slow down
Stability ball crunch with medicine ball extended above your head

Front raises with rope attachment on pulley machine, raise rope up then pull open to sides and lower
Rotator cuff butterflies with dumbbells
Pikes on stability ball and add in a push up when your hips are at the top if your feeling adventurous!

Questionnaire for Personal Training and Nutrition Clients

Just because summer is coming to a close doesn't mean your fitness goals should come to an end! Start fresh this fall by becoming an online client of "Twinspiration Fitness" and wow everyone this spring as the weather warms up and you lose the sweater. Simply fill out these questions to get started... $50 every four weeks...

Questionnaire for Personal Training/Nutrition Clients

Name:

Contact information: (phone, email)

Gender:

Age:

Height:

Current weight:

Goal weight:

Body goal: (EX: lose fat, gain muscle, gain weight, lose belly)

Fitness goal: (EX: run a half-marathon, add muscle)

Health goal: (EX: lower cholesterol)

Are you on a specific time frame? (EX: I have a wedding in October)

Current workout plan:

Hours/Days you can commit to workout plan:

Time of day you usually workout:

Where do you work out (gym or home) and if at home do you have access to equipment and what kind?

Food Allergies or foods you refuse to eat:

Do you have access to a kitchen?

Are you willing to cook or do you want food that is easy to pack?

How many meals a day can you eat based on your schedule? (I suggest anywhere from 4 to 7 per day)

Anything else I will need to know when making your workout or nutrition plan?

Don't you want to be a lean, mean fat burning machine!?

 

Seafood is the Perfect "Out To Dinner" Choice

So last night I (Juliane) splurged! We went to an all-you-can-eat seafood buffet! Mmmmmmmmm. But here's the thing, it wasn't really a bad splurge because it was mostly seafood. If you're going to a buffet, make sure to fill up on the seafood first so you don't have room for the not-so-healthy options. It's a great source of protein, low in calories and high in quality heart healthy Omega-3 fatty acids! Some of my favorite choices are shown below...  I also love lobster and tuna. Just be sure to chose the options that aren't drenched in a "sauce," or soaked in heavy butter. Try to get seafood in your diet at least twice a week. Scientific research consistently suggests that Omega-3 fatty acids found in some fish and seafood provide tremendous health benefits, from reducing the risk of cardiovascular disease and dementia, to boosting mood and brain development in young children. Omega-3s play a vital role in cell development and growth. Since our bodies cannot make these essential fatty acids, we must get them from our diet.