Clean slate, yes, it's Sunday! Let today be a fresh start for YOU! You can make the 2nd half of 2018 your best! Today, shift your thoughts... focus on being thankful for the body that you have and set a new goal (or two) to ensure you are treating your body with care and respect! Write this goal down, put the goal as a reminder in your phone, and tell a friend- that is how you make your goals become reality!
One new goal could be to increase the amount of high-quality protein that you include in your daily nutrition plan! Protein is an essential food for repairing muscle tissue, building and toning muscles, and for keeping you feeling full for longer. High protein snacks should be consumed after 30-45 minutes after workouts for maximum muscle building and repair benefits and should be consumed as a snacks during the day to fight cravings and help manage weight.
Here are some of our Dietitian, Kaeti Shurling's, favorites:
1 hard-boiled egg- 8g
1/2 cup chickpeas- 18g
1/2 cup cashews- 16g
3 oz of tuna- 25g
Try out these great high protein snacks and start your healthy lifestyle with a delicious, higher protein nutrition plan!
Here is a high protein healthy popsicle to try this week!
Ingredients:
1 1/2 cup – strawberries
1 1/4 cup – coconut water
1 teaspoon – honey
4 teaspoon – chia seeds
1 1/2 cup pieces – mango
Directions:
Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in 2 teaspoons of chia seeds. Set aside. Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 teaspoons of chia seeds. Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set. Makes 10 (3 ounces) popsicles. If you have an Ice Pop Maker let it freeze for 45 minutes and then add wooden sticks so they stay in place better and the lid will come off easier.
Additionally, here is one of our favorite workouts you can try today! Add this workout to your week and then enjoy a high protein popsicle after! Let's do it, ladies!
We hope that this second half of 2018 is your best! We believe in YOU! Let us know what your goals are for the second half of the year. We want to encourage you, as you prepare for a great rest of 2018! If you would like to schedule a 1-1 appointment for nutrition or personal training, you can purchase a package on our FREE app or website, or you can email us at transfitathens@gmail.com.
If you have any questions, please email us at transfitathens@gmail.com.
Blessings,
Team TransFit
