Intentional Fitness

High Protein Apple and Cinnamon Oatmeal Bake
Mash one banana
Add two eggs
1/2 scoop protein powder
One diced small apple
1/2 cup old-fashioned oats
1 teaspoon cinnamon.
Mix well and bake at 350° Fahrenheit 25 Minutes
530 cal
31 g of protein
70 g of carbohydrates
14g of fat
I like to have this for breakfast.
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Reverse Lunge
Check out one of my favorite leg exercises. It is a great quad, ham and glute developer while putting very little strain on the knees. 3 sets of 12-15 on each leg should do the trick. I also like the fact that it addresses muscle imbalances between the left and right legs since it is a unilateral movement. Please like and follow for more great exercise tips and drop me a message if you would like to work with me one on one as your trainer.

1 Minute High Protein Pumpkin Muffins
Mix:
1 scoop vanilla protein powder
3 tbsp unsweetened canned pumpkin
2 tbsp Kodiak pancake mix
1 tbsp pure maple syrup
1/2 tsp cinnamon/pie spice
1/4 tsp baking powder
Pour into a greased microwave safe dish and nuke for 1 minute. Enjoy. Please like and follow for more great recipes and tips.
250 calories • 29 g protein • 31 g carbs • 2 g fat

A Wonderful Stay At Camden
Leaving Camden today and heading over to Bar Harbor. In Camden we enjoyed a schooner ride, strolled through the Coastal Maine Botanical Garden, visited lighthouses and Christy got to pick apples for the first time.
Looking forward to some great lobster and Acadia Park at Bar Harbor

High Protein Breakfast Banana Bread
Mash 1/2 banana
Add:
1/4 cup regular flour
1/4 cup low-fat milk
1/2 tablespoons honey
1 scoop vanilla protein powder
1/2 teaspoon baking powder
1/2 tsp vanilla extract
1 tsp cinnamon
1 egg
Dash salt
Mix well and pour into greased cooking dish and top with 1 tablespoon sugar free dark chocolate chips. Bake for 20-25 minutes at 375 degrees Fahrenheit
* Calories: ~447
* Protein: ~36 g
* Carbs: ~51 g
* Fat: ~10 g

Funky Monkey Overnight Oats
Mash 1/2 banana
Add:
1/2 cup low-fat milk
Three-quarter cup non fat Greek yogurt
Half a teaspoon vanilla extract
2 tablespoons Chia seeds
2 1/2 teaspoons honey
1 tablespoon cocoa powder
1 tablespoon peanut butter powder
One scoop vanilla protein mix
1/2 cup oats
Mix well and refrigerate overnight
600 cal
35 g of protein
73 g of carbohydrates
14 g of fat

Tiramisu Chia Pudding
1 shot espresso
2 tbsp non fat Greek yogurt
1 tbsp pure maple syrup
1 tbsp chia seeds
1 tbsp low-fat milk
1 scoop vanilla whey protein powder
Mix , top with 1 tsp cocoa powder.
Cover and refrigerate overnight.
260 calories
31 g protein
24 g carbs
6 g fat
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Calve Raises For Fall Proofing Yourself
Not only are strong and healthy calve muscles aesthetically pleasing, they are also essential for decreasing your chances of falling. All it takes is one simple exercise to make to make your calves, stronger and healthier.
Perform calve raises for three sets of 15 repetitions twice a week and you will notice a difference in the way you are able to move your body throughout the course of the day. Plus, who doesn’t like the way an athletic calves muscle looks.
For more great exercise tips, please like and follow.