Breakfast Berry Cobbler

Recipe from fitmencook.com

Ingredients for 1 berry cobbler:

  • 1/4 cup dry, uncooked oats
  • 1/4 cup blueberries
  • 1/8 cup blackberries
  • 1/8 cup raspberries
  • 2 tbsp or 1/4 scoop vanilla isolate whey protein
  • juice from 1/2 clementine
  • 1 tbsp cinnamon
  •  1tbsp coconut sugar
  • 1 tbsp coconut oil

Steps:

  1. In a bowl, mix oats, protein powder, coconut sugar, cinnamon and coconut oil.
  2. In a jar, add blueberries, blackberries, raspberries and fresh orange juice
  3. Top with oats mixture.
  4. Repeat for other jars.
  5. Spray with coconut oil and bake for 25 minutes at 350F.

Approximate macros (with regular oatmeal):

314 calories
10g protein
37g carbohydrates
10g fat

 

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Jan 1 to 19

   
 
Hello everyone, just wanted to show you what I’ve accomplished in 20 days!! So on the left was November 2015 and the right was January 19th. November through January I didn’t work out at all, I just didn’t really watch my diet and I exploded. In January I changed it around: I made my meals in advance, I did cardio 20 minutes a day for 4 days, and I lifted 4 days too. I haven’t done anything crazy, the only thing now is I’m actually eating nutrient dense food and not just any crap. So in 3 weeks I was able to lose 8 pounds and as you can see some body fat. I’m slowly getting to where I want to be. I’ll keep posting more progress pictures and let me know if you have any questions! Ruthlessphysique@gmail.com

Food for thought

The only people who can effectively (and naturally) build muscle and lose fat simultaneously are newbies who have a fair amount of fat to lose and people who used to be in great shape and are now getting back at it (“muscle memory” allows you to rapidly regain muscle you once had).
Excerpt From: “Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews. Scribd.

Sugar!

How much sugar are we supposed to consume a day? More than 70% of Americans eat over 22 teaspoons a day of sugar. The American Heart Association recommends to stay healthy men should consume only 36 grams or 9 teaspoons and women 25 grams or 6 tablespoons of sugar. 

Here is a chart I got from Daily Burn that shows how much sugar we may be consuming daily.  

 

ALL IN 24 DAY CHALLENGE!

Give your body  the jump start it needs to a healthier lifestyle. Whether you’re looking to shed some pounds, gain more energy or feel better overall, the 24 day challenge can get you there.

This is my second time doing the 24 day challenge and not only has it made me feel better about myself but it has helped stay on track in my healthy lifestyle.

24dayTalk to me about starting your challenge. I will provide free coaching, email me at ruthlessphysique@live.com You will also get a virtual assistant that will help you keep on track. Order your 24 Day Challenge today! Order here!

Cardio Kickboxing

Cardio can get pretty boring on treadmill. Change it up try some cardio kickboxing. Fitness blender has a great cardio kickboxing video that has you sweating in 30 minutes. 

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And follow me on ig you’re not yet!

A little behind but here’s a measuring tip!

Holy crap it has been a while since I have posted anything on my blog and I truly apologize. School has recently started and I am getting more hours at work so it is getting a little hard to throw in a post. With that being said I found something that might interest all of you.

How to count food

I find this very interesting and helpful because I have recently started to count my macros. I needed a change and I felt I was not reaching my goal fast enough. With that being said since I have started counting my macros I have lost a few pant sizes as well as 10 pounds. I realized I was getting way too much protein in my diet. Yes, more protein is good if you are a bodybuilder but like they say too much of something is not always a good thing. Regardless I am still learning about this whole macros deal but I have noticed a change since I started counting. This is not for everyone and my macros will be different from yours therefore I will not state how much I need. Let’s just say I work out 5-6 times a week. I do heavy lifting as well as cardio. Anyway for all you counters out there, hope this helps!

The truth about over training.

‘High-frequency high-volume training is a tool that works best alongside proper nutrition, supplementation, and rest.’

http://www.bodybuilding.com/fun/ask-the-muscle-prof-the-truth-about-overtraining.html#.Uc2gj03wcsQ.facebook

For my peeps who only train one body part a week yall need to read this. Very informative.