WORKOUT 17: "TEXAS ROUND UP"

 Good morning Bad Lasses! Welcome to Week 3 of The Bertinator's 31 Days. Who is starting to feel stronger, more confident, see results, feel tighter?? Anyone?! Don't worry, you still have 14 days left to keep feeling better and better every day.

Today's workout is your 2nd REAL TIME workout with me. This is one of my favorite workouts to just give it ALL I have got, and not stop til' I hear that timer go BEEEPP! 

"Texas Round Up"

Watch the first few minutes of the workout, so that you can get a feel for the exercises, and then just get as many rounds as you can done in 12 minutes! 

10 Squat Presses

10 Lunge Hop with knee (each leg)

10 Plie Squats with a snow angel

10 Single Leg Burpees (5 on each leg and the modification is regular burpees)

10 Sit Ups

Once you have completed the 12 minutes, let me know how many rounds you got done, and if you survived the single leg burpees! 

Burn it up!

MFB: Strawberry Nut Cottage Cheese

This is the perfect, quick put together snack for after school, or for when you are hungry, but you don't want to make a big meal. Yummy, light and nutritious.

Strawberry Nut Cottage Cheese

1/2 cup cottage cheese topped with:

Sliced strawberries

Almonds

Cinnamon

                           Truvia or Splenda

Enjoy every bite!

MFB: Thick and Frothy Peanut Butter Banana Shake

Photo courtesy of Helen Farr

Yumm!! A clean, healthy PB Banana shake?? Who could ask for anything more?! Try it!!

Thick and Frothy Peanut Butter Banana Shake

1/2 cup unsweetened almond milk

1/4 cup liquid egg whites (if any of you are too nervous to try the

egg whites, just use more milk here instead.  It just won’t be quite

as “thick and frothy”)

1 scoop vanilla protein powder

1 Tbsp. peanut butter

1 Tbsp. banana cream sugarfree fatfree pudding mix

  ice

        Put all ingredients into a blender and mix.

Who has a new favorite shake now??

MFB: Loaded Oatmeal Base

Photo courtesy of Kelly Bentley

Breakfast is the most important meal of the day, and this recipe will make your family scream for breakfast- for breakfast, lunch and dinner. Delicious, and once you try the strawberry cheesecake version- you may never like another oatmeal again. 

Loaded Oatmeal Base

1/2 cup oats
1/2 cup unsweetened almond milk
1/2 cup water
1/2 banana, thinly sliced
splash vanilla

Cook all this on the stove over medium heat until it is the
consistency you like.  It usually takes me about 6-7 minutes.  Whisk
the oats as they cook to mash the banana.

Strawberry Cheesecake version:

Start with loaded oatmeal base and stir in 1 Tblsp. low fat cream cheese,
1 Tblsp. sugarfree, fatfree cheesecake pudding mix, ½ scoop vanilla protein powder and
¼ cup cottage cheese.  Top with sliced strawberries, ½ graham cracker,
crushed and 1 T. low fat cream cheese (to take bites off of!)

MMM... MMMM... GOOD!

MFB: English Muffin Breakfast Casserole

Photo courtesy of Larry Reeves

Ok, seriously- do you see this picture?! Does that not look to DIE for. Great, easy breakfast for the kids, prepared the night before. They will be asking for more!

English Muffin Breakfast Casserole

INGREDIENTS

7 turkey sausages
3 whole wheat English Muffins, cut into cubes
2 T. melted Smart Start or light butter
1/2 cup low fat mozzarella cheese, shredded
1/2 cup low fat cheddar cheese, shredded
1/4 cup chopped onion
1/4 cup chopped bell pepper
6 eggs (I used egg beaters)
1 cup milk
1/4 tsp salt
1/4 tsp pepper
2 slices turkey bacon

Cook sausage according to pkg directions.  Cool slightly and cut into
1/4 inch slices.  Place English Muffin cubes in a greased 9×9 baking
dish.  Drizzle with melted butter.  (You could probably omit this
step…  I’ll try that next time.)  Layer with sausage, cheese, onion
and bell pepper.  In a large bowl, combine eggs, milk, salt and
pepper.  Pour over cheese.  Sprinkle with bacon.  Cover and
refrigerate overnight.

Remove from the refrigerator 30 min prior to baking.  Uncover and bake
at 350 degrees for 45-50 minutes or until a knife inserted into the
center comes out clean.  Let stand for 5 min.

Get ready for a GREAT day after having this for breakfast. Enjoy!

MFB: Peanut Butter Cupcake Protein Bars

Photo courtesy of Courtney Brown

These PB Cupcake protein treats, from Moxie Full Body- are a definite must keep around ALL the time to snack on, for your kids to snack on, for your husband to take to work and share. I'm sure you will be making these over and over and over again. Delicious, simple, healthy, and bite size. Just what every busy mother needs. 

Peanut Butter Cupcake Protein Bars

1 c. oat flour

2 scoops vanilla protein powder

½ t. baking soda

¼ t. salt

¼ c. peanut butter

¾ c. splenda

8 oz applesauce

4 egg whites

½ c. water

Mix dry ingredients well.  Mix wet ingredients.  Combine.  Pour into

an 8x8 pan and bake at 350 degrees for 20-25 minutes

Enjoy! (and try not to eat the whole pan at once;))

MFB: Fluffy Pumpkin Pancakes

Photo courtesy of Staci Hopkin

Lindsey knows how to put 2 of our favorite ingredients together! These pumpkin pancakes are super yummy AND super healthy! Win... WIN!!

Fluffy Pumpkin Pancakes

INGREDIENTS
4 egg whites

40g (1/2 c.) oats

1/2 c. pumpkin

1/4 t. baking soda

1/4 t. baking powder

1/4 t. cinnamon

1/8 t. ginger

1/8 t. nutmeg

Stevia

splash vanilla

Optional:  2 T. Torani sf pumpkin pie syrup

1.  Grind oats, stevia, spices and baking powder and soda in the

blender until it's like powder. Pour into a separate bowl.

2.  Blend egg whites on medium speed in blender for about 30 seconds.

Add pumpkin and Torani and blend again for about 30 seconds.

3.  Add dry ingredients to the blender and blend.

4.  Pour onto a preheated griddle and cook like pancakes.

5.  Top with sugar free syrup and 50g plain greek yogurt with cinnamon

and stevia mixed in.

Bon Appetite!

MFB: Orange Chicken Fingers

Photo courtesy of Teresa Henrie

Seriously, if you and I have anything in common, it HAS to be that this dish not only looks absolutely delicious, but that it is just as tasty! 

Orange Chicken Fingers

3-4 chicken breasts cut into 3/4 inch strips. (Make sure they are big
enough to go on the grill)

Whisk together:

Dijon mustard 1 1/2 T
Orange juice concentrate 1 1/2 T
Honey 1 1/2 T
Vegetable oil 1 tsp
Salt to taste
Pepper 1/2 tsp

Marinate the chicken for 15 min.

Cook on the grill 2-3 min per side.  Brush your grill with oil so the
chicken won't stick.

Feature Week 3: MOXIE FULL BODY FITNESS

Can you believe we are already into week 3 in The Bertinator' 31 Days?
Doesn't time FLY when you are having so many days full of sweaty fun??
And what does the 3rd week means it is time for?
That's right- week 3 means it is time for 7 NEW fabulously, healthy, clean recipes!

I am proud to announce this weeks FEATURED company, is my good friend Lindsey, owner of Moxie Full Body Fitness.  Lindsey is amazing! Not only does she have 3 kids, she also runs a series of boot camps in Utah County, AND she creates personalized meal plans AND creates healthy, yummy, clean, family friendly recipes. Can we say, a mom who can do it all!! She is simply amazing and if you want to keep up to date on her latest running specials, latest recipe creations, and more- make sure to go like MoxieFullBody on facebook, here.

Lindsey has shared 7 or her favorite recipes with me, so that I can share them all with you! Not only has she shared these 7 recipes- but she also is donating 1 month of personalized on-line meal planning, to one lucky Bad Lass!! Who is excited?! I know I am!!

Only one of you will get 1 month of free personalized meal planning- but Lindsey is ALSO running a HUGE Christmas promo over on her facebook page. Here is what she said,

   "HUGE CHRISTMAS PROMO!!!! Buy three months of online coaching, get your fourth month free! This goes for meals alone or meals and workouts. So head over to the link below. The three month prices will really last you four months! Steal o

f a deal!! I also have a special promo for all of you who share this post! Share this post and get entered to win THREE FREE MONTHS of coaching ($265 value)!!! Make sure to let me know you shared it and you'll be entered to win. This promotion runs until Christmas Eve. Two weeks. That's it. Email me now or sign up on the website. http://moxiefullbody.com/coaching/" 

To find the link to share you can either go to my Bertinator page, or you can to to Lindsey's MOXIEFULLBODY facebook page and scroll down. 

I will post all 7 recipes in different blog posts so that you can comment on each recipe you try. For each comment, you get an entry in the prize jar to win one of our many prizes, including 1 month of Lindsey's incredible personalized meal planning! 

Good luck and EAT UP!