Tuesday, March 26, 2013

Three Ingredient AG Protein Pancakes

I love playing around in the kitchen...especially when I have my niece to help me out with my little experiments. I wanted it to be quick and with a few ingredients that people normally have laying around their kitchen. I say THREE INGREDIENT recipe because eggs are categorized as the same thing in my eyes.

I was intending to make 4 pancakes but I burnt one, so my final picture only has three haha.

This recipe yields for 3-4 protein pancakes (depending on how large you want them and if you DON'T burn them). ENJOY!


1-2 small to medium sized ripe bananas
1/2 cup egg whites
1 whole egg
1 scoop of AG Isophase Chocolate or Vanilla Protein Powder

Cinnamon, nuts, stevia (optional)


1. In a large bowl, mash the banana as much as you can. Use your hands if needed. You don't have to worry about chunks of banana, because it tastes better IMO. You do have the option to mix everything in a blender for a smoother texture.

2. Add in the eggs and protein powder until blended completely.

3. In a large pan/skillet, lightly spray with Pam. Heat to a medium-low temperature.
4. Using a 1/2 cup measuring cup, fill the cup to top and pour into skillet.
5. Cook on first side for 1 minute (depending on stove top). Flip over using a spatula and cook for another 30 seconds to 1 minute.

6. Repeat the last step 3 more times.
7. Grab a plate and stack 'em.
8. ENJOY!!!

Wednesday, March 20, 2013

AG Energy Cookie Breakfast Bar

Hey There Friends,

I was playing around in the kitchen again (seems to be a trend here lol) and THIS TIME I wanted to make cookies. Well, I am going tell you that I failed on the cookie-tasting part (WAAH!). But as for the shape, it does look like a cookie. What it ended up tasting like was an energy/protein bar. With that being said, here is my recipe for my AG Energy Cookie Breakfast Bar.

2 cups of Rolled Oats
1 cup of Ground Rolled Oats
3 scoops of Advanced Genetics Isophase Protein Powder in Chocolate
1 1/2 cup of PB2 Powdered Peanut Butter (Original)
1 cup of water
Pam spray

Directions (Yields 5-6 large bars):

1. In a large bowl, combine all dry ingredients until blended.
2. Add water to mixture and mix well until fully blended to form a dough-like texture.
3. Pre-heat oven to 350 degrees Fahrenheit.
4. With a rectangular baking tray, cover the tray in foil and spray with Pam spray.
5. NOW THE FUN PART! With your hands, grab a chunk of the dough and roll into a ball.

6. Place the ball onto the tray and press down with your palm to form a flat circle (your cookie breakfast bar). Repeat 4-5 more times until the mixtures is gone.

7. Place in the middle of the oven and time your energy bars for 15 minutes.
8. Take bars out and let cool for 15-30 minutes.
9. ENJOY these bars for an energized breakfast or take as a meal replacement for an "on-the-go" treat.

Thanks for stopping by.

Wordless Wednesday - March 20, 2013

c/o motivationintohabit

Tuesday, March 12, 2013

The Leg Experiment: Part Deux

WAY back in September of 2012, I did a blog post called "OH MY QUAD: The Leg Experiment" on shrinking down my quads to match my upper body (judges always look for proportionality).  With many months of early morning runs, afternoon runs and evening one's too,  I am so happy to say that it is working.

New Game Plan: 

  • Continue to keep running on my list.  Don't mess with a good thing.  Even though I just HATE running, I still gotta tie up my laces and GO GO GO!  Twice a day (if my knees will allow me to).
  • Continue with leg day twice in a week but more of a concentration on glutes.
  • Protein deficient - Yes, I miss my protein but it has to be done.  More veggies and healthy fats for energy.
  • No BCAA's (or until my coach says so) - This plain ol' sucks.  I love my BCAA's. 

I do have to point out that my derrière is developing nicely.  NO sneak peaks (sorry guys).  I am saving my glutes debut for my next photo-shoot/2013 Nationals.  Hard work truly pays off.  In the past, I have been scrutinized about my behind, so TAKE THAT JERKS!  

So there you have it.  My to-do list for the next 5 months.  I know there will be trying times ahead of me, but it will be so worth it in the end.

Baby steps...baby steps.  

Thursday, March 7, 2013

Chocolate Banana Frozen Yogurt Protein Bar w/ Advanced Genetics

I got this great idea to make this recipe from my sister-in-law Jennie.  She had made something quite similar for her family and they loved it.  I loved the idea and wanted to create something that had a little more substance (aka protein).  Here is my spin on my family's favourite:


1 medium to large sized banana
1/2 cup of rolled oats
1/2 cup of Greek yogurt
1 scoop of Advanced Genetics
Isophase in Chocolate
Cinnamon (optional)


1. In a large bowl, mush up the banana until you reach a purée texture.

2. Add Greek yogurt, rolled oats and protein powder into bowl.

3. Mix all ingredients thoroughly until blended in.

4. Pour mixture into a small container (mine was 3" x 7").

5. Lightly sprinkle cinnamon over mixture.

6. Place a rectangular piece of plastic wrap to prevent freezer burn over container. Place lid over the mixture.

7. Place container on an even surface in the freezer and let sit for 2-4 hours (depending on the freezer).

8. Remove the lid/plastic wrap and cut into rectangular-shaped 1/4 of an inch to 1-inch thick strips (up to you how thick you want them).

9. Plastic wrap the frozen yogurt bars individually or snack on your bars from the container.

This recipe is kid-approved. 

Thanks for stopping by.

Monday, March 4, 2013

"Move Your Butt" Monday

Down below was what I did for my "move your butt" Monday. Oh boy, it sure did fire up all my muscles. Here it is my friends:

Pull ups - (failure)
High knees (30 seconds)
Chest push-ups (12-15 reps)
Kickbacks (30 seconds)
Bench dips (12-15 reps)
Skipping rope (100 rotations)
Barbell deadlift (15-20 reps)
Jumping jacks (30 seconds)
Barbell squats (12-15 reps)
Split jacks (30 seconds)
Hanging leg raises (failure)
Explosive jumps (20 jumps)
Exercise band oblique rotation (12/side)
Tuck jumps (30 seconds)
Exercise band rows (15-20 reps)

Repeat 3-5 times. Move from one exercise to the next with no rest in-between.

It sure did do me in. I was so pooped. Try it when you have your next total body. It definitely does a body good.

Have fun!!!

Sunday, March 3, 2013

Team AG Green Monster Post-Workout Shake

I got the idea from a friend of mine Destini (check out her page at "The Healthy Wife") a long while ago when she first tried making her very own "Green Monster "concoction.

Today is the day to share with you all my little concoction.  I put my own little spin on this famous healthy drink. Check it out below:


1 cup of Unsweetened Almond Milk
1 ripe medium-sized banana
1-2 handfuls of spinach 
1 scoop of Advanced Genetics Iso-Phase Chocolate Protein Powder
3-4 ice cubes
Cinnamon / Stevia (optional)


1. In a medium-large-sized blender, add (in this order) almond milk, protein powder, ice cubes, banana and spinach.  

2. Blend for 30-45 seconds.  If needed, take the blender container off the base and shake the liquid to make blending easier.  

3.  Take off lid of blender and enjoy your AG-Style post workout "GREEN MONSTER".
Visit www.advancedgenetics.ca to create your own high protein concoctions.  

Question:  What do you normally have after your workout?