Done week 3 Lift Max 👊

Done Week 1 Lift Max 💪

To all challengers,

This week there were a few glitches from the Get Started Coaching call to the coding in the emails. Sorry for the mistakes regarding links. If you have any concerns please email me at amy@gettrifit.com

~ Amy

Check out this recipe

A community member shared this recipe with me. High protein and yummy.

https://www.skinnytaste.com/savory-cottage-cheese-bowl/

I posted making these cookies on Instagram and many of you asked for the recipe and today we start talking about protein, so what better opportunity than to share the recipe today.  Over the next 5 days and the next 5 ReSET videos I talk about how to increase your protein.

Why? Because protein is an excellent source of fuel, takes longer to break down, provides essential amino acids to build muscle and is one key way to start managing weight.

Yes, I'm broaching the weight management/loss topic. Most of us don't eat enough protein (5-6 servings a day, which is 20-25g of protein). When we eat a balanced plate of 3-4 veggies servings, 1 - 1.5 serving of protein, 1 serving of grains we are full with nutrition/fuel that takes longer to burn; which means we stay satiated longer!

A well stacked plates is like a well built fire. Paper is high fructose fruit, honey, maple syrup. Kindling is your low fructose fruit, veggies and whole grains. Your small logs are your protein and the big, long slow burn logs are your fats.

Adding protein to every meal and SNACK is important.

Protein Day 1 Video https://gettrifit.com/programs/protein-1-88a189?categoryId=87655

Recipe:

Ingredients:

1 medium ripe banana

2 cups almond milk

1.5 tsp cinnamon

1 tsp baking powder

1/4 cup maple syrup

4 or 4.5 cups of gluten free oats

2 cups of frozen blueberries

4 scoops of vanilla protein powder

Directions:

Preheat oven to 350F

Line a baking sheet with parchment paper.

Mash banana, add wet ingredients, then seasoning and protein powder. Blend in blender

Add oatmeal and blueberries by hand. If a bit runny add more oats.

Use 1/4 or 1/3 cup as a scooper for cookies.

Bake at 350F for 20-25 mins

Note: Next time I am going to reduce the oats to 3 cups, add 1 cup of quinoa, 1/2 cup of flax, 1/4 cup of chia seeds to increase the overall nutritional value. Maybe even add pumpkin seeds and sunflower seeds.

Carrot Oat Muffins

Muffins:

2 cups rolled oats

8 scoops arbonne vanilla protein powder

4 eggs

3 medium carrots

2 tsp baking powder

4 tbsn maple syrup

1 1/3 cup almond milk

1 - 2 tsp cinnamon

Add all ingredients to a blender and blend until smooth

Pour batter into greased muffin tray

Bake at 350 18-24 min

Icing:

Icing is for 1 muffin. It makes a large portion, but for the macros it’s best to use the icing recipe per muffin. I like to top my muffin with the icing and then pull the bottom of the muffin off and place it on top (like making a sandwich out of the muffin with the icing in the middle)

75g plain Greek yogurt

1 scoop vanilla protein powder

Mix until well blended.

I forgot to post yesterday!

Monday was day 6 (cardio core) followed by a killer live upper body workout with Amy

Tuesday (today) I did day 4 (hiit box) plus 9k run

This week's IGNITE workouts are up and ready for you to HIIT Play. Last week focusing on core stability.

You will notice there are 6 IGNITE videos this week. 3 are currently locked and will UNLOCK on Christmas day. You're welcome. 😉

More changes are coming to the workout library over the next few weeks. I am reorganizing the programs or collections by experience: beginner, intermediate, advanced, all levels, etc.

If you have any questions or concerns email amy@gettrifit.com

I've been keeping a secret ...

2 months ago I was asked to become a monthly contributor to a digital magazine based in Sweden with a global reach of 1.2 million people. To say this is a change for me is an understatement.

Today my first article is published. "Unlock Your Fitness Potential: 7 Key Attributes of a Workout Program." Please take a moment to read the article and share it with your friends and family. There is someone you know looking for the right message to resonate with them to give them the courage to take action.

You will also note TriFIT is built on these principles. 😉

https://www.brainzmagazine.com/post/unlock-your-fitness-potential-7-key-attributes-of-an-ideal-workout-program

December 2022 I answered a request for a personal trainer. The poster was looking for a trainer who could carry a good conversation, laugh and help her to keep dead lifting more than her body weight. I met Dolores Luber.

At 84 years of age Dolores is an editor of a magazine, speaks 4 languages, belongs to several book clubs, is an avid dog lover, relishes sharing her children and grandchildren's exploits and is committed to living a long life by exercising everyday. She also loves to subvert authority and gets a devilish look in her eye when she can step just ever so slightly out of the rule box.

The lessons I am learning from Dolores are priceless. To live not just a long life, but a life that is worth living means you must ....

1. Exercise daily. Not because you want too or to be a certain size but because you to need to be strong. You need strong bones so when you fall, you don't break. You need strong muscles to carry you all day. You need a strong heart. You need a strong mind. As Dolores would say, "You just do it! Of course I hurt some days. Of course I am tired, but I just do it!"

2. Be productive. Give your day purpose. "We are meant to work!" Sitting idle is probably the closest thing to a sin for Dolores. If she isn't working on her magazine that supports retirees in the Jewish community, she is taking Hebrew lessons or preparing for one of several book clubs she belongs to. She works daily and in a way that gives back to those around her.

3. Have a routine. Get up everyday at the same time, irrelevant if it is the weekend or a holiday. Structure your day around set activities. Start your day with movement. A body in motion stays in motion.

4. Don't wait to start living and don't wait for the perfect moment. Listening to Dolores' adventures (she needs to write her memoirs) I realize she is where she is because she never let fear hold her back. She used and uses fear to push her into action. Did she stumble at times ... of course, we all do but she used any setback as a set up for something even bigger.

Dolores is a daily reminder that mindset is everything and how we choose to live our life is important. In today's world where we constantly are rewarded with instant gratification we forget or struggle with delayed gratification. To live a long life and a life worth living we need to embrace the long game. We need to act today in order to live tomorrow. It means taking action even if we are afraid or experienced set backs before. It means doing it when we don't want to. We need to stop living life from the sidelines and jumping in with 2 feet. To quote Dolores, we need to "just do it!"