Jun 6, 2011 / 4 notes

TIU Pancake Breakfast Again, Kick Ass Workout

Every Monday, as most of you know, I make sure to start my day off right with a healthy breakfast.  I’m still obsessed with the TIU Protein Pancake (recipe).  It satisfies me and doesn’t give me the carbo-load hangover I get when I have too many carbs in the morning.  It’s super easy to make as well.  All you need is:

  • 1/2 banana
  • 2 egg whites
  • 1 scoop of protein powder (vanilla).
  • 1/2 tbsp ground flax seeds
  • 1 teaspoon of cinnamon (or a dash, you don’t really need to measure this out)
Mix it all together with a hand held blender or fork.  Pour into a preheated skillet (spray with canola oil), once the bottom has set, flip and finish cooking.  Viola!

Typically on Mondays, I go for a long run but given the heat expected later today, this may be difficult.

What’s a girl to do? You take those lemons and made some delicious lemonade (sweetened with stevia of course!)

Numerous studies have shown that long distance exercise for a prolonged period of time burns the same amount of calories as shorter interval workouts.  Since the intensity is amped up, so is the calorie burn, creating a more efficient workout for you and me!

Here is your workout challenge for today (or sometime later in the week).  It is 40 minutes and will burn about 400* calories.

  • 10 minute Warm Up Jog - Go slower than you think
  • 2 minute Regular Speed
  • 45 second Fast Sprint
  • 1:15 minute Walk (Repeat this 2 min, 45 sec, 1:15 min interval sequence 5 times)
  • 10 minute Cool Down Jog - Go as slow as you need but try to jog, not walk

*Calorie expenditure is an estimate based on a 135 lb woman.

I am going to do this workout shortly and will let you know how it goes, as I always do!  Enjoy.

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