PUMPKIN PIE OATMEAL SHAKE!Great post workout meal

Ingredients

1 cup water infused with chia tea
Coconut milk ¼ cup unsweetened
Old fashioned large flake oats ½ cup
Vanilla protein powder 1-2 scoops (20-30g)
1tbsp cinnamon
Banana 1 cup sliced



Instructions
PRE: 1.) have the oatmeal already cooked and cooled off in the fridge
2.) have the chia tea steeping in a jug of water in the fridge, nice and cold
SHAKE READY:Place the above ingredients into a blender. For a smoother consistency, add some ice cubes or if too thick add some more water.
Blend this bad girl up until it is all smooth.
*TIP: if you making the shake make more than one for tomorrow :-)
*TIP #2: OATMEAL STYLE if you do not want to make this a shake, simply have the oatmeal hot as a dish. Mix up and poor the protein mixture on the oatmeal. Now place the bananas ontop with the cinnamon as the topper :-) BAM!

Serves 1 large or 2 small.
Nutritional Information

(per serving) LARGE / SMALL
Calories (k/cal) 371 / 218.8
Fat (g) 4 / 2
Carbohydrates (g) 53.9  / 26.9
Protein (g) 30 / 20

APPLE MUSHROOM TURKEY BURGERS

Going to ground turkey and giving ground beef a little break is always a good idea to change this up, plus keep you in your prescribed daily personal fat macronutrient allowance.

Give these yummy treats a try :-)

1lb ground turkey breast
5 mushrooms, chopped
1/2 small onion, chopped
1/2 apple, chopped
1/2 tbsp coconut oil
1 tsp lemon juice
1 omega 3 egg
1/2 tsp salt

any spices you want (garlic, pepper)
Fry up the onions how you like them (a little browned), then add in the apples and mushrooms stir fry style.
Place all the other ingredients into a large bowl and mix. Now form 2 large patties and broil 4 inches from the heat (6-8min per side).
Pierce the burgers with a fork, if the juices run clear they are done :-)

Men 2 patties  / Ladies 1
Calories 367k/cal
Protein 58g
Carbohydrates 11g
Fat 9g

Cardio Help "Obstacles"

Katrina and I on location at Lethbridge College hitting up their awesome obstacle course.
We both had our ESD conditioning today and this really fit the engergy zone!
If you are bored with your cardio, check out your local town, you might find some hidden sweet spots to train!

VIDEO0027

The TORTURE TWISTS!
A great exercise that helps with all sports?
What sports can you see getting better with this exercise?
TIP: change things up by raising the feet anchor and slipping your glutes more off the bench :-O
Love it:-)

80lbs lost and counting!

This is my client Phil who has lost 80lbs in 2 month and 2weeks!In the video are two exercises out of the 5 we did that day in our circuit for workout number 1.Workout number 2 was a body weight metabolic workout....phil' favorite :-)Way to go buiddy, I am super proud of you. I have no doubt you will attain your goals!

Cardio help

Triceps med ball close grip pushups