Indoor Plyometrics

If you're stuck inside with this terrible weather and are snowed in don't worry! You can do these simple exercises right in your home with no equipment.  Do each one for one minute before moving onto the next exercise.  I love plyometrics because it keeps me from getting bored, there's no equipment involved (normally), so I can do them anywhere, and it burns body fat!
Lunge Jumps:  Stand in a lunge position with one foot forward and the other in the back.  Jump up then switch feet.  Alternate feet at a fast pace while lunging down for one minute then move on to the next exercise.
Jump Squats:  Squat down like you're about to sit in a chair with your chest out and back straight.  You can hold your arms out straight to help you balance.  Quickly jump up and then back down into a squatting position.  Do this for one minute then move onto the next move...
Butt Kicks:  It's literally like you are kicking your butt :)  Run in place but try to touch your glutes with each heel as they go up.  Do this in a fast pace motion.
Jumping Tires:  Pretend there's about five big tires on the floor and you have to step one foot in each tire.  Move your feet quickly.  When you've hit the end of the room or hall start over until one minute is up!
Rest for about 30 seconds then start over.  Try to do three or four sets of these and feel the burn!

Cinnamon Protein Loaf

Cinnamon Protein Loaf

I've been craving cinnamon buns and getting ready for a show in March is not good!  So.....this is a healthier version of a cinnamon bun that I threw together!  It tastes just like a cinnamon bun too :)

Ingredients:

1.5 scoops of vanilla protein powder

Splenda or Truvia (2-3 packets)

Cinnamon (however much you want)

1 egg white

1 tsp. of baking powder

Water

Directions:  Take the above ingredients except set aside the half scoop of protein powder and mix together in a bowl.  Pour the mix into a mini loaf pan, or you could use a muffin pan if you prefer that has been sprayed with cooking spray.  Bake the loaf at 350 degrees for about 25 minutes or check until the top is lightly brown.  Meanwhile, to make the icing use the half scoop you set aside and mix with cinnamon, one packet of Splenda or Truvia and a little cold water.  You want this to be somewhat thick since it is the icing, so do not add too much water.  After the loaf is done baking take it out of the pan and let it cool for about 2 minutes.  Punch holes into the loaf and drizzle the icing mix on top.  This tastes great with a cup of coffee!  Enjoy!

Mixed Berries Protein Shake

Blueberry Pineapple Protein Shake

Here's another tasty post-workout shake that you'll love!  Make sure you drink this at least 45 minutes to an hour right after your workout!

Ingredients:

.25 cup of mixed frozen or fresh berries

1 scoop of vanilla protein powder

Glutamine

Ice

Directions:

Mix all of the above ingredients in a blender.  

Post workout Shake

Post Workout Shake
Your body needs protein and carbs after a hard workout!  Try this simple protein shake after hitting the gym!
Ingredients:
1 scoop of chocolate protein powder
1/2 banana
1 1/2 teaspoons of Glutamine
Ice
Directions:  Mix all of the above ingredients in a blender and drink up!

Power Yogurt with Berries and Cereal

Here's another "No Cooking" involved recipe!  You can eat this for breakfast, before a workout, or you could even make it into a dessert by layering each ingredient in a clear bowl and take to a cookout or get together!
Ingredients:
1 scoop of vanilla protein powder (you can leave this out if you are serving it to guests)
.25 cup of mixed berries (raspberries, blueberries, strawberries)
3 oz. of Oikos Organic Greek Yogurt
.25 cup of Kashi Go-Lean Cereal
0.2 oz. Almonds (Optional)
Directions:  You can mix all of the ingredients together, but if you want to layer it in a clear bowl to make it look nice and pretty I would start with the yogurt on the bottom, then the cereal, and then top with berries and almonds.  Repeat those layers if you want to add more.
Nutrition Facts: (based on the listed ingredients)
213.33 Calories
33.19 g Protein
17.1 g Carbs
3.3 g Fat

Pepperoni with Hummus appetizer

Don't have time to cook?  Last minute party plans?  Well, here is a very simple two ingredient recipe that requires NO cooking :)
Ingredients:
Pepperoni slices (or you could use salami slices)
Hummus
Directions:  Spread hummus on each slice, roll up, and secure with a toothpick!  That's it!  Quick, simple, healthy, and delicious!

Eggplant Pizza

Here is a pizza that you can enjoy without the calories!
Ingredients:
Eggplant
No salt added or organic tomato paste
Spinach
Sliced mushrooms
Avocado
Chicken that has been cooked
No salt added seasonings
Olive Oil
Directions:  Slice the eggplant into half-inch slices or thinner.  Place on top of a pan that has been covered with foil and spray the foil and the eggplant with olive oil on both sides.  Place the eggplant in the oven and brown each side at 400 degrees.  After the eggplant is browned then spread each slice with the tomato paste then top with spinach, mushrooms, avocado,  chicken, and seasonings.  Place the pizzas back in the oven and bake for about 20 minutes at 400 degrees.
You can also add onions, tomatoes, and fat-free cheese if you want!