CHOCOLATE PROTEIN TIMBITS

CHOCOLATE PROTEIN TIMBITS

INGREDIENTS 1 tbsp Cocoa Powder 3 tbsp Egg Whites 3 Tbsp Coconut Flour 1/2 cup milk of choice (I used unsweetened cashew milk) 1 T walden farms syrup, or calorie free liquid sweetener of choice 1/2 scoop of Perfect Sports Creed protein (when baking,blends are always better than isolates, as isolates will tend to dry out the final product) 1/2 cup of 0% plain greek yogurt 1/4 tsp vanilla extract DIRECTIONS Mix all ingredients until well combined (mix dry together separately, then add to wet). Spray donut maker (I got mine from amazon/wal-mart), with calorie free spray, and voila! Top with Swerve powdered sugar if desired – this stuff is a game changer as it is sugar free and tastes exactly like the real...
Banana Cream Protein Cookies

Banana Cream Protein Cookies

INGREDIENTS 1 scoop Perfect Sports Diesel whey protein isolate- any flavour could work, but I used Banana. 1/2 banana 1 tbsp liquid Egg Whites 2 Tbsp Coconut Flour 2-3 tbsp of milk of choice (I used unsweetened cashew milk) Stevia or calorie free sweetener to taste 1/4 tsp vanilla extract DIRECTIONS Preheat your oven to 350F. Mix all ingredients until well combined, adding the milk last so you do not make the mixture too runny. Plop onto cookie sheet and bake until an inserted toothpick comes out clean....
New Recipe* Caramel Apple Perfect Whey Protein Waffles*

New Recipe* Caramel Apple Perfect Whey Protein Waffles*

INGREDIENTS 1 scoop Perfect Sports Perfect Whey Protein in Caramel Apple (or any flavour of choice) 2 tbsp liquid Egg Whites 2 Tbsp Coconut Flour 1-2 tbsp of milk of choice (I used unsweetened cashew milk) Stevia or calorie free sweetener to taste 1/4 tsp vanilla extract DIRECTIONS Preheat your waffle maker and spray with coconut oil. Mix all ingredients until well combined, adding the milk last so you do not make the mixture too runny. Pour mixture into waffle maker and then...
*Copycat Tiny Tom Donuts*

*Copycat Tiny Tom Donuts*

Remember those days of summer? Like when the CNE was around and you could walk around in a tank top and the air wouldn’t hurt your face? Nope, neither do I since it feels like it was ages ago. That’s why I decided to bring summertime back with this recipe. If you have ever been to the CNE, you would have definitely tried some of Tiny Tom’s infamous donuts that melt in your mouth and literally create an instant addiction because they are just THAT good. Well, I’ve created a made over version (obviously), without any added sugar or guilt. At just 55 calories per mini donut, you can enjoy these babies in the comfort of your own home, by the fireplace dreaming of summer. That $20 mini donut pan from Wal-Mart was one of the best investments I’ve ever made. You can thank me later fitfam! Hope you enjoy these as much as I did. -Natalie K. Makes 14 mini donuts INGREDIENTS 1 tsp apple cider vinegar 2/3 cup unsweetened almond milk (I used almond/coconut blend) 1 tsp pure vanilla extract 2 tbsp melted coconut oil 1 cup spelt or kamut flour (I used kamut) 1 1/2 tsp baking powder 1/3 cup stevia or calorie free sweetener of choice 1/4 tsp Himalayan pink salt Xylitol Sugar-Free Powdered Sugar to coat the donuts (directions below) DIRECTIONS In a large bowl, combine all ingredients and stir well. Preheat a donut maker (or your oven to 350F if using a donut pan), pour into the donut pan. Bake 8 minutes in the oven or 2-3 minutes in the donut maker (the...
“Hibernation Mode” Circuit; for those days that you’re snowed in at home, a.k.a today!

“Hibernation Mode” Circuit; for those days that you’re snowed in at home, a.k.a today!

If you’re like me today….you’re probably one of the many people that are stuck at home and can’t leave the house due to #snowmaggedon number 500 this year. Instead of being bored out of your mind and watching Netflix on your couch all day ( yes you can still do that for most of the day), try this intense circuit which can be done anywhere in your home without any weights or equipment. All you need is focus, motivation, and some BCAAs to help repair your muscles as you push through it. If anyone dares to try this workout today, tag me in your posts and let me know how you do! Happy Training/Hibernation Day!! -Natalie K. Hibernation-Mode Circuit *3 sets of 15 reps with 30 second-60 second rest in between sets* Only take this rest after all 4 exercises have been completed*. Beginners – make sure that you take it slow and feel free to rest at any time needed. SUPERSET 1: 15 Tuck jumps and 15 push ups SUPERSET 2: 15 Squats and 15 mountain climbers (15 per leg) SUPERSET 3: 15 Tricep dips and 15 glute bridge raises SUPERSET 4: 15 Jump plank (in plank position on your hands, jump out until your feet are spread apart and then bring them back together in the centre) and 15 Supermans Take 1-2 minute rest then complete the core circuit below Six-Pack Sequence * Complete the exercises below in the order listed x2* 1 minute mountain climbers 1 minute plank 1 minute of oblique twists (can add weight or medicine ball if available) rest for 30-45 seconds 1...