NO BAKE PROTEIN BALLS

Ingredients

Natural Peanut Butter: 1/2 cup

Vanilla Whey Protein Powder: 2/3 cup

Flax Seed: 3 tablespoons (PLUS ANOTHER HANDFUL IN A PLATE TO ROLL THEM IN TO KEEP FROM BEING SO STICKY)

(optional) Sugar

First take a medium sized bowl and add your natural peanut butter. Natural peanut butter has less carbs than regular peanut butter, so this is why I decided to use it. I also went with natural peanut butter instead of my beloved PB2, but I am missing it a little  I’m going to try using the PB2 tomorrow and will leave an update at the bottom of my post if you’re interested! This will actually cut down on calories and carbs, so I’ll let you know what I prefer.

Next, add your protein powder and mix with your peanut butter. This will thicken up your peanut butter and add a sweet vanilla taste! You can use more or less if you want depending on how many calories/carbs/protein you want in your Protein Balls.

I used flax seeds to make this Protein Balls a little nuttier and add a little crunch as well. The great thing I learned about flax seeds is that it has net carbs equaling zero! So basically carbs less dietary fiber is your net carbs and on a low carb diet this mean you can literally eat as many flax seeds as you want. Now, I only added 3 tablespoons, but you could totally add more. Later you’ll see how I added some more on the outside too. Just mix your flax seeds with your protein mixture and try and resist not taking a taste.  

Now take your batter, let it refrigerate for an hour, and then you can start rolling it into small 1-inch balls. You are more than welcome to make them smaller or larger depending on how many you want to make. The batch I made only made 10 balls, but I wanted to try it out first before I made 2 dozen or something! 

After making your Protein Balls you can even roll them in more flax seeds to add a crunchy outside! I actually really like flax seeds now and will be making more like you see below tomorrow. Flax seeds have great nutrients in them; they’re rich in omega-3 fatty acids, high in fiber, and high in antioxidants. Why not add a few more if you can!

I can’t express how yummy these are when I need something sweet, but I also want to stay full and not just eat a whole box of Cheez-its. I take two with my in a small glass container or tuperware to eat between classes now. I used to just eat a yogurt or Fiber One Protein Bar and my stomach would literally start growling 30 minutes later. The crazy thing about these is two of them literally keeps me full for hours! And the fact that I love to eat them doesn’t hurt either 

They are definitely best left in the refrigerator to hold their shape. I have eaten them with a spoon too when I take them with me to class. Totally up to you, but if you can keep them cool I think they’re better! I really hope you guys give these a chance and make them! Not only are they low carb, which most of us could use, but they are so yummy!! Perfect when you need that pick me up to keep you full when you’re running through your day. Enjoy guys and have a fabulous weekend! I know I will with this weather slowly climbing to the 50′s and 60′s!! 

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SOURCE:  AWESOME BLOG I FOUND WHEN I SEARCHED HIGH PROTEIN BALLS!!

http://misschriscreations.com/2013/04/05/peanut-butter-protein-balls/

How far we've come!

In June 2007, we started with a clean slate,  a blank canvas.  Here are the first few pictures we took.  This June marks 6 years we have been open and changing lives and figuring out a better way to think about doing fitness.  LOOK HOW FAR WE'VE COME!

Thanks to everyone that has been a part of this journey!

The reality is it all started with a free boot camp that my friend Gail Pulliam was kind enough to come to and invite friends to.  Then I started training her 1 on 1, and she referred me a friend and they referred me a friend.  I was booked!  I had 2 morings when Ellen was at Moms morning out for 3 hours and hey came to the house and then we walked across the street to about 300 sq feet of my neighbor's basement, 2 windows, insulation, an old treadmill, a punching bag a few dumbbells, mats from Sams, cones, a jump rope, a squat rack, a stopwatch, and a mirror I bought that cost more than the equipment !!  We got great results, had great fun and I will never forget Gail, Tracy, and Maureen and the rest.  Such a blessing!!

So with that, I wanted to say THANK YOU TO ALL AND 

HAPPY 6TH BIRTHDAY TO THE REV!

~ANNA

Just a Routine Post

Could it be that the secret to life is routines?

Think about things like brushing your teeth.  If we don't do it at the same time every day, as a part of a routine, wouldnt it be REALLY hard to do it as a part of an "OH! Wait.  I need to go run brush my teeth, I haven't done that today..." system.  Or as a part of an endless to-do list that always gets shuffled to the back or put off and doesn't get done due to the millions of demands on our time and attention each day.

But by and large, the population has healthy teeth and that is because its part of a non negotiable daily routine.

...so imagine if you concretely decided on exactly what you wanted and what daily activities that required and made it routine.  Period.  Like brushing your teeth.  Imagine the result in life.

Kind of a life hack trick I am thinking...

What goal is on your heart could be accomplished with this simple approach?

Committed to your health and fitness (and goal achievement),
Anna

Recipes and Questions

Imagine this.

One day, we made a rule as a coaching team not to give out any more recipes to our clients.  

Crazy right?  Well yes and no.  Yes its crazy because honestly you could compile a bunch of recipes you googled and pay $20 to have them bound or sell them e-book style and make a mint!  Food CONFUSES people.  BIg time.  So its a need that needs to be met.  We need to un-confuse our clients.  

But no, because our philosophy is that the first move in the game of fitness is your mental game, then nutrition, and we realized a weird inconspicuous truth.  When your mental game is on, several things occur.  One, you put the tools given you to use instead of ignoring them and asking the same question hoping for a different answer.   And you ask radically different questions.  

For example take fictitious client "Jane" - her game is SO ON.  As soon as she signs up she completes her application and its totally complete.  When she recieves her manual she pours over it and in a week she brings in her journal completely filled in with questions like:

"How is my food log looking?"
"DO I have those macros right?"
"What do you think of fake sugars in some of these recipes I found?"
"See how I missed 2 workouts, should I do a make up or just stick with the program?"
"I did the cardio option 3 in the manual, after my kids went to sleep, is that ok or do I need to do it in the morning? should I change it up?"
"What are the best places to find recipes that fit my nutrition plan?"

Now when this happens, I just step back and let this person go.  And they are 100% of the time a before and after picture.

Then consider Jane's twin sister "June" - she has the same life and job as well as the same goal and has been given the same tools.  Here are the things I hear from June.

"What else besides chicken can I eat?"
"Can you send me some recipes?"
"I couldn't do any cardio this week because I needed to go to my sister's best friends kids ball practices, can I sill lose weight?"
"Is it always going to be this hard?"
"I can workout at night because I have a family, and Im exhausted.  What can I do?"
"I can't do any cardio so is this even worth it?"


So what seems like an innocent question can be a huge clue to a missing mindset puzzle piece.  I find that those who read the 10 pages of nutrition guidance we give them and take responsibility an try ask a totally different set of questions.  Both of them have obstacles and its imperfect and miss themark, but the mindset is totally different in one than the other.

In our gym, if you blindfolded me and put 2 people in front of me and one was an athlete and one was totally new to fitness and challenged them to do a new, difficult, never done before workout move and neither one of them got it, I could tell you who the fit person was by the words they spoke at that failure.  

Person 1:  That was humiliating, I shouldnt have even tried.  Why did you ask me to do that?
Person 2:  I didn't get it but I will.  Anything I can do to get better at in the meantime until I try again?

People don't ask the right questions because they are fit and healthy and never fail.  They are fit and healthy because they fail all the time and have learned to ask the right questions.  The mindset came first.

So if this is something you'd like to try, take your next problem and focus on the questions you ask...

What can I do today to turn this around?
What is the solution?
What is the first step to the solution?
How can I get 1 step closer to my goal than I was yesterday?
What can I do to solve the problem?
What can I control and how can I focus on my actions today?

Its a big realization when you realize that life is not a lottery.  You are not destined to be good or bad, you CHOOSE to.  It all depends on your perspective and the questions you ask.

Its all in your head.

Committed to your health and fitness!
Anna


PS~And just to be ironic, I love this recipe so Im sharing it and it fits the macros we recommend to be lean, fast and strong:)

Pumpkin Yogurt

Mix 1/4 cup of pumpkin puree, 1/2 cup of nonfat plain Greek Yogurt, protein powder to bring up the protein to your carbs, 1/4 teaspoon vanilla extract and stevia to taste. It's delicious, just 100 calories and full of fiber.

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Fitness & the Hot Dog Stand

• "If you have the only hot dog stand in town, your hot dogs don’t have to be that good"

You can price them where you want because regardless of the demand, you control the supply and therefore to an extent, the prices.  But if there is a hot dog stand every 5 feet, then you better figure out fast how to make the most mouth-watering best hot dog in the world unless you are just going to charge a penny per dog and try to compete for business on the price.  Your hot dog stand dreams would quickly come crashing down.

The price of a good is the intersection of a population's demand for that good and the marketplace's supply of that same good.  Theoretically, the unit price for a particular good will vary until it settles at a point where the quantity demanded by consumers (at current price) will equal the quantity supplied by producers (at current price), resulting in an economic equilibrium for price and quantity.

So the price of gym access is set by the supply of gym access versus the demand for gym access.

But what is the price of results?  Demand for results should be very, very high.  Supply of results is is a slippery one at best.  Its hard to find a place or a person that consistently produces results.  On the one hand, there is a new program, gadget, facility and training services business born every second.  And in alot of cases, they work, when followed. Onthe other hand we have an obesity epidemic.

But our problem still exists.  Because the product isn't a program, is it?  Its the client's readiness to follow the program...

And I'd venture to say the program/trainer/ product delivery system's ability to hold them accountable to the program.

Hmmmm.......

Not everyone is ready

My daughter told me her best friend got her in trouble because when she hit her best friend, her best friend told on her.

If 60% are overweight and about to be obese, then we have an epidemic on our hands and there hasn't been much to solve it.  In fact, its just projected to get worse.

Money used to be a valid argument but almost anyone can afford a gym because the economics of box gyms has driven the price down to almost every household's price range.

TIme can be one but in most cases, my observation is people spend more time on facebook and in coffeeshops than at work and its not lack of time, its lack of priority.  Even for someone who is told by a doctor to lose weight or that they have pre-diabetes, there is this whiny resistance.

Motivation is another reason.  What is perplexing is the tendency for a person who is made miserable on a daily basis by how they look or feel or how they feel miserable about how they look every day, is chronically unmotivated.  What motivation does a person need if daily misery or a threat of disease or death is not motivating?

At some point, the ability to look in the mirror and own the actions and the outcomes instead of looking to others in our lives is the only way to take the first step in solving the problem.  Not everyone is ready.

Anna