Sweet Potato Protein Muffins

Protein muffins a quick and easy healthy snack when your on the go. I made these for Nate today and he absolutely loved them! 

Feel free to mix it up, try out your own favorite flavors or combinations. 

I call this one the Sweet Potato, Pumpkin, Cinnamon Roll, Protein Muffins! (Basically all the greatest things stuffed into one tin) 

Ingredients: 

1 scoop Vanilla  Whey Protein Powder (I used Gaspari Myofusion Whey Protein in Cinnamon Roll) 

3 Egg Whites or 9 tablespoons of Liquid Egg Whites 

3 Tablespoons of Stevia (this is optional) 

1/4 Cup Canned Pumpkin

Pumpkin Pie Seasoning 

 
1/4 cup Quick Oats3-4 oz Yam **with skin!! (Pre-baked or microwave to super soft texture)

 
1 tsp Vanilla 
Cinnamon

1/2 tsp Baking Powder

Blend all of the ingredients together. Preheat oven to 350 degrees. Bake muffins for 18-22 minutes. Makes around 4-5 muffins. 

Nutrition Facts: Cals: 83, Fat: .5 grams, Carbs: 10.65 g, Protein: 8.3 grams

Hope you all try out this awesome and yummy recipe! These muffins are a perfect quick breakfast for someone on the go. 

Don't forget to let us know what you think!

-Nate and Kate 

HIIT Cardio Idea

What a better way to kick off the new year with some HIIT Cardio (High Intensity Interval Training).
I know what your thinking....Really cardio? Who has time for that??
I promise this workout will keep you engaged and will make your cardio session worthwhile!

All you need is a stair climber, a pair of dumbells (10-20lb depending how comfortable you are holding them for a period of time), and 20 minutes. Thats it! 20 minutes towards feeling more healthy and vibrant! Lets get started:

First place your set of dumbells on the stair climber, right above the belt (the plastic edge). Then warm up on the stair climber for 3-5 minutes (this is not included in the 20 minutes total). Some stairclimbers differ in speeds, so for now warm up speed should be around 45-50.
Now heres the real workout:

- 55-60 speed: 30 seconds . Facing forward on stairclimber neutral position (This means no hanging on for dear life!)
- Same speed: 30 seconds. Face directly to the right holding one hand on hip, legs crossing over each other.
-Same Speed: 30 seconds. Face backwards. I know what your thinking, go slow though in a toe to heal motion and you'll be fine (this one you can hold on to both handles)
-Same Speed: 30 seconds: Face directly to the left holding one hand on hip, legs crossing over each other.
-70-80 speed: 1 minute. Climbing every other stair, be sure to squeeze your glutes at the top
-50 speed: 1 minute: Think of this as your cool down (But not!) Pick up your set of dumbbells and hold them by your side for the entire minute

Repeat this series 5x and thats it!

Print out this workout and try it out for yourselves! If you don't feel comfortable holding dumbbells you can also try a weight vest, which is a great alternative. It really doesn't take very long, because you will stay engaged the entire time. Like I said, "You can do anything for 30 seconds!"

Have fun with this workout and hope you all have an awesome New Year!

-Kate