Fitness Binder

This binder has been 98% of what has helped me stay on track with my workouts. Studies have shown that you lose more weight if you write down what you eat, so maybe this is also true for workouts!

I'm currently a little over halfway through week 7 and have only missed one day due to a horrid cold. I can definitely tell a difference in my strength, tone and definition. I haven't lost weight, but I'm definitely getting a better shape - although, the bar was set low, let's be honest.

So, here's my binder. I leave it in my locker at the gym and take the pages out and with me while I work out. Forgive my photography. My camera is rebelling against me right now.

Cover: An ad I ripped out of Yoga Journal. It's totally my inspiration. 

I hate that you can't see it very well, but I have 4 tabs (one of which - recipes - I don't use)

1. Phase 1

2. Phase 2

3. Phase 3 

Here's a shot of what each day looks like. 

I really like this program because it tells me exactly what to do each day - everything is all planned out. Also, if you don't know what a particular exercise is, you just go to that day in the trainer, scroll down to the exercises and click on the one you don't know and a video will pop up and show you how to do it. Definitely needed a few times!

This binder was a labor of love - the only thing I hate about this program, is how long it took me to download each of the days. You have to go to each separate day to download the PDF. te-di-ous.

Lucky for you guys, I've done all the hard work and put them in one place for you to download.

https://www.dropbox.com/sh/r1qnbwdpb951eg6/Wr6UTRA2JY

Comment if you have any questions!

Good luck and happy workouts :)

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{Recipe} Chocolate Protein Bars

In bad blogger fashion, I totally forgot to take pictures of these, but just know that they. are. delicious.

via

I was definitely skeptical after reading the ingredients, but these turned out to be seriously so good. They are a wonderful little treat and will cure the inevitable chocolate craving. Sometimes you just need a lil' somethin' sweet, ya know?

Ok, so here it is.

Adapted from Bodybuilding.com

Per Serving: Serving Size 2 bars

Calories:  96

Fat:  1.4 grams

Carbs:  12 grams

Protein: 10 grams

Ingredients:

1 cup Oat Flour (I just put old fashioned oats in the food processor)

4 Egg Whites

2 scoops Vanilla Whey Protein Powder (I use this one, but any will do)

½ cup Splenda, Truvia, or Ideal (I have used Ideal and Splenda. I like Ideal better because it feels more like sugar. Splenda bakes up differently - I don't care what the package says, but it's a little pricey so, I'm opting for Splenda right now)

½ tsp Baking Soda

¼ tsp Salt

8oz Berry flavored Baby Food 

3 tbsp Baking Cocoa (I like Hershey's Special Dark)

1/2 c. Water

Directions:

Preheat oven to 350 degrees.

Mix dry ingredients (oat flour, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.

Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food,Water) together in a medium sized bowl.

Add wet ingredients to dry ingredients and mix together.

Spray cooking dish with a non stick butter spray and add batter to dish.

Bake 20-30 minutes in oven.

Makes 16 squares, serving size=2 bars. 

Enjoy!

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