TimothyFit's ~ kiwi & pineapple protein smoothie
Ingredients:
- 3 Scoops of Nutramino Whey Protein vanilla
- 3 cups milk
- 1 peach
- 1 kiwi
- 1 cup Chopped pineapple
- 5 ice cubes
calisthenics workout: back & core program
5 muscle-ups
10 straight leg in and outs
50 back extension
10 toes to bar
20 chin-ups
20 close hand chin-ups
do 5 cycles, 3min rest between cycles
TimothyFit's ~ protein strawberry milkshake
Ingredients:
- 4 Scoops of Nutramino Whey Protein vanilla
- 3 cups milk
- 1 peach
- 200 grams frozen strawberry
TimothyFit's ~ smoked salmon & Cauliflower Mash
- 350g smoked salmon fillet
- 1 cauliflower head, cut into pieces
- 1/4 cup – 1/2 cup nonfat milk, warm
- 2 tablespoon butter
- salt & fresh pepper
- 1/2 teaspoon Ground Nutmeg
- 2 clove garlic
salmon:
Preheat oven to 350°, coat a cedar plank with olive oil and place it in the oven while it preheats. Coat salmon lightly with olive oil and sprinkle salt and freshly cracked pepper to taste. Once preheated, place the salmon, cut into serving portions on the plank (skin-side down). Bake for 15 – 20 minutes.
Cauliflower Mash:
Steam cauliflower for about 15 minutes until tender. In a medium sized pot, Mash cauliflower Add milk, butter, garlic & Nutmeg continue mashing until it reaches your desired consistency. Add salt & pepper to taste.
ENJOY!
Caffeine Right Before Exercising Assists in Fat-Loss
caffeine benefits:
#Delays fatigue
#Slows the breakdown of muscle glycogen, which means your body has more fuel to keep going
#Enhances endurance
#Keeps you more alert
#Can reduce muscle pain during exercise
#May lower perceived exertion, making exercise feel more comfortable
While caffeine can have a positive effects on endurance exercise, you don't need it to have a good workout. If you're a competitive athlete thinking of using caffeine, keep in mind that it is a diuretic, so you may need more bathroom breaks. That could affect your workouts as well as your hydration levels.
Fat Loss and Leaner Muscle Mass:
Caffeine has also been found to effectively assist with fat loss. This is a big plus for those involved in fitness programs to lose weight or to acquire leaner muscle mass.
Besides harder and more focused workouts as described above, caffeine also helps your body to burn more energy from fat stores. Caffeine increases the flow of fatty acids from fat storage areas, such as those located in tough thigh and belly fat areas, so your body can utilize it instead of having to resort to lean muscle and carbs for its fuel.
Summary:
A realistic intake of 2-3 cups of coffee or 5-6 cups of green tea per day actually has some long term health benefits. On workout days, you may want to take a 200mg caffeine pill to burn a bit more fat during your workout. It has been shown to be most effective on an empty stomach, so it works well with what I recommend…doing all cardio on an empty stomach to get the best fat burning effects. If caffeine isn’t your thing, then that is great as well. From this point forward, the regular coffee drinkers can proudly drink their coffee “guilt free”. Just don’t overdo it. One last thing…don’t load up your coffee or tea with sugar and cream…get used to the plain stuff if possible.
TimothyFit's ~ PowerPatties!
- minced fishmeat (cod) 1200g
- minced fishmeat (salmon) 400g
- 1/2 lemon (pressed )
- 1 bunch parsley
- 2 pieces garlic
- 1 teaspoon pepper
- 1/2 teaspoon salt
- fresh ginger 30g
method:
mix the fish meats together in a big bowl, add Salt pepper & the pressed Juice from the lemon. Throw the parsley ginger & garlic in a blender (blend for a few minutes) then throw the mixture in the bowl and work it all together.
Heat a fry pan on medium high with just a drizzle of oil (or butter) to cover the bottom.
Make patties using a large tablespoon - you should get about 35 patties.
Place patties into the hot pan and do not press down. Allow them to cook for about 4 minutes or until brown on one side. Flip over with a spatula (easiest when the patties are small as directed) and cook until brown on the other side.
Serve with ice water
ENJOY!
Whey Protein Enhances Fat Burning & Reduces Body Fat!
Athletes are encouraged to take protein for the main reason it increases muscle protein synthesis. But higher protein diets may also play a role in fat burning.
A recent report from the Netherlands concluded that there is a connection between increasing protein intake and fat burning, and that such an effect promotes favorable effects on body composition.
Men and women with normal weight were randomized into two groups. The control group consumed 59g of protein (from regular food) per day for three months. The higher protein group consumed 80g of protein (59g from regular food plus 21g from whey and casein protein) per day for the same length of time. The diets all contained adequate calories so that weight remained stable.
After three months, body composition remained unchanged in the control group. However, the higher protein group lost 2.6 pounds of body fat and gained 3.3 pounds of lean body mass. The researchers also determined the subjects’ maximal rate of fat burning during exercise. The higher protein group increased this rate by 16%, whereas the control was unchanged.
These findings confirm other studies showing that diets higher in protein improve body composition by promoting maintenance of lean body mass and loss in fat mass. This study is unique as it was conducted with individuals with normal weight who were not restricting calories.
In summary, increasing protein intake beyond the recommended dietary allowance is associated with increased fat oxidation and decreased fat mass.
An inside Look At What You Need to Get the Most from Your Training
Multivitamin/Minerals
Protein Powder
BCAA’s
Creatine
Fish Oil
Glucosamine
Caffeine
Glutamine
Probiotics
By: Ashlea Harlingten, Inside Fitness Magazine. Page 151. June/July 2012
TimothyFit's ~ Easy Protein Banana Cake with walnut & oatmeal { Nutramino Whey Protein vanilla }
- 100 grams Nutramino Whey Protein vanilla
- 2 tablespoons Peanutbutter
- 2 ripe bananas
- 30 grams Walnut
- 40 grams Oatmeal
- 20 grams of almond flour
- 2 tsp artificial sweetener
- 1 tablespoon coconut milk light
metod:
1.In a large bowl mix oatmeal, protein powder and walnuts together.
2.In another bowl mix banana, peanut butter, sweetener and coconut milk.
3.mix the two things together in one bowl. Throw mass in a roasting pan
4.Give them 15-20 minutes in the oven at 175 degrees.
1 slice approximately ~ 72 calories, 13.4 g protein 12.8 g carbohydrate 7.5 g fat
ENJOY!"
ENJOY!"
TimothyFit's ~ Almond-Crusted Pork Loin & Salsa
Ingredients:
- olive oil
- 6 ounces slivered California almonds (1-1/4 cups chopped)
- 3 medium garlic cloves, crushed
- Salt and freshly ground pepper to taste
- 2 egg
- 1 1/2-pounds boneless pork loin
SALSA Ingredients:
- 250 grams cherry plum tomatos
- 1 cup diced red onion
- 1 jalapeno pepper, seeded and chopped
- 1 teaspoon ground cumin
- 2 tablespoons lime juice
- 1/4 cup chopped freshparsley
- Salt and freshly ground pepper to taste
Metod:
1.Preheat oven to 375°F. Line a roasting pan with foil and place a meat rack on the foil. coat with olive oil. Coarsely grind almonds in a food processor. Mix almonds, garlic and salt and pepper to taste in a bowl. Set aside.
2.Whip eggs to form soft peaks. Remove visible fat from the pork. Roll the pork in the eggs and then in the almond mixture. Roll once more in the eggs and in the almond mixture again. Place pork on the rack and press any remaining almonds onto the pork.
3.Roast 1 hour, or until a meat thermometer reads 160°F. Remove from oven and let rest for 15 minutes.
4.Mix the salsa ingredients together. Taste for seasoning. Add salt and pepper if needed. Serve with pork.
ENJOY!
Thank you all for following!
Thank you all for following!
TimothyFit's ~Easy salmon mousse on ryebread
- smoked salmon fillet 350g
- low-fat cream cheese 100g
- greek yogurt 100g
- mustard 1 teaspoon
- black pepper
- chive
method:
throw the smoke salmon in a big bowl then add Cream cheese Greek yogurt & mustard, mix it all together, chive & black pepper to your liking.
Serve with Rye Bread
ENJOY!
3 usefull health tips.
a high-protein diet not only promotes hypertrophy [Muscle growth] but also enhances fat loss. Researchers at skid-more college found that men who ful-lowed a high-protein diet - 40% of total daily calories from protein - for eight weeks lost more body fat then those following a low-fat/high-carb diet. one reason eating more protein may work is that it boosts levels of peptide YY, a hormone that decreases hunger levels.
2# green tea.
the main ingredients in green tea epigallocatechin gallate (EGCG), inhibits the enzyme that normally breaks down the neurohormone norepinephrine. Norepinephrine keeps the metabolic rate up, so preventing it's breakdown helps you burn more calories throughout the day. Drinking green tea is a great way to stay hydrated during workouts, according to a new study in the Journal of nutrition, which reported that subjects drinking green tea while exercising lost significantly more abdominal fat than those drinking a placebo.
3# eat guac.
Avocado are full of monounsaturated fat, which isn't usually stored as body fat. They also contain mannoheptulose, a sugar that blunts insulin release and enhances calcium absorption. Keeping insulin low and getting plenty of calcium is critical for encouraging fat-loss. Try adding a quarter of an avocado to your salad or sandwiches.
TimothyFit's ~ Spinach Bacon Goat cheese salad
- 1 medium red onion
- 200g baby spinach
- 200g organic creamy goat cheese ( crumbled )
- 70g almonds
- 200g turkey bacon
Citrus dressing:
- 3 tbsp. freshly squeezed orange juice
- 3 tbsp. freshly squeezed lemon juice
- 1 tbsp. Dijon mustard
- 1 tsp. honey, plus more to taste
- ¼ tsp. fresh thyme leaves
- ¼ tsp. fine salt
- 4 tbsp. extra-virgin olive oil
metode
1.Preheat oven to 200 degrees
2.Slice the onion into thin wedges
3.on a baking sheet add the bacon sliced onion & almonds
Roast until brown, about 20 minutes. Set aside to cool.
4.citrus dressing: Whisk the lemon zest, lemon juice, orange juice, Dijon, honey, thyme, and salt in a medium bowl until well combined. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth, slightly thick dressing.
5. Put the spinach, onions , bacon & almonds in a large bowl. Drizzle with some of the dressing and toss. Add more dressing as needed; spinach should just be lightly coated.
Divide salad among 4 chilled plates. Top with goat cheese
Serve immediately
ENJOY!.
Grilled Zucchini with Goat Cheese & Herbs
Ingredients:
- 3 small zucchini, cut lengthwise into 1/4 inch thick slices
- 1 tablespoon olive oil
- 1 1/2 ounces fresh goat cheese
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon fresh lemon juice
- 2 cups lightly packed spinach
- 1/3 cup basil leaves
- salt and pepper to taste
- toothpicks
metod:
1.Preheat grilling pan to medium.
2.Discard the outermost slices of zucchini; brush the remaining with oil on both sides. Sprinkle the zucchini slices with salt and pepper. Grill until tender, about 4 minutes per side. You can prepare the zucchini a day ahead and store it in an airtight container in the refrigerator.
3.In a small bowl, combine the goat cheese, parsley, and lemon juice, mashing together with a fork.
4.Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and a small basil leaf. Roll up and hold with toothpick.
TimothyFit's easy & healthy snack bread
Ingredients:
- 70 grams of almond
- 70 grams of linseed
- 70 grams of hazelnuts
- 2 large grated carrot, 250 grams
- 2 eggs
- ½ cup water
- 1 tsp. cinnamon
- 1tsp. vanilla powder
- 2-3 drops of liquid stevia or 1 big tsp. organic liquid honey
metod:
1. add almonds and hazelnuts in a food processor Process until fine.
2.Stir all the ingredients together in a bowl
3.add the mixture onto a baking sheet (lined with baking paper). Put the plate in the oven and bake at 180 degrees hot air for 30 minutes.
4.After 10 minutes, take the plate out of the oven and divide the dough into "biscuit pieces" with a knife. Put it back in the oven and bake finish. ENJOY
THE NUTRABomb! & THE POWER breakfast-Smoothie!
This simple drink, provides plenty of vitamins and nutrients from the berries, rice milk, and protein!.
Ingredients:
- 2 cups of Mixed Frozen Berries
- 2 cups Vanilla Rice Milk
- 2 Scoops of Nutramino Whey Protein vanilla
- ½ packet of Stevia
metod:
1.In a blender, combine, all ingredints. Blend until smooth.
POWER breakfast-Smoothie ~
It’s rich in vitamins, antioxidants, fiber, omega-3 fats, monounsaturated fats, soy protein, and so much more!.
Ingredients:
- 1 banana
- 1/2 apple
- 1 kiwi, peeled
- 1/2 cup frozen mixed berries
- 1 cup orange juice
- 1/2 cup soy milk
- 1/2 cup nonfat plain yogurt
- 1/2 cup tofu
- 3 tablespoons unsalted natural peanut butter
- 2 tablespoons Aloe Vera Juice
- 2 tablespoons flaxsee oil
- 1 teaspoon barley grass powder(optional)
metod:
1.In a blender, combine banana, apple, kiwi, mixed berries and orange juice. Blend until smooth. Add soy milk, yogurt, tofu, peanut butter, aloe vera juice, flaxseed oil, and barley grass powder. Blend again until well blended.
Pour into glasses and serve.
Maple Salmon With Greens, Edamame, & Walnuts
Ingredients:
- 3 tablespoons pure maple syrup
- 2 tablespoons balsamic vinegar
- 1 tablespoon lemon juice
- 1 tablespoon Dijon mustard
- 1 tablespoon finely chopped shallot
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons olive oil
- 2 teaspoons snipped fresh rosemary
- 4 5-ounce fresh or frozen skinless salmon fillets, about 1 inch thick
- 1 6 ounce package of spinach
- 1/2 cup cooked shelled edamame
- 1/2 cup red bell pepper strips
- 1/4 cup chopped walnuts, toasted
metod:
- In a small saucepan, combine maple syrup, vinegar, lemon juice, mustard, shallot, salt, and pepper. For dressing, in a small bowl, stir together 2 tablespoons of the maple syrup mixture and the olive oil; set aside.
- For glaze, heat the remaining maple syrup mixtures to boiling; reduce heat Simmer, uncovered, about 5 minutes or until syrupy. Remove from heat; stir in rosemary.
- Warm frying pan. Place fish on lightly oiled pan and brush with half the glaze. Grill for 3-4 minutes and turn fish over; brush with remaining glaze. Grill for 3 to 5 minutes, or until fish begins to flake when tested with a fork.
- Grill red peppers for 3-5 minutes in separate grilling pan and light olive oil.
- Meanwhile, in a large bowl, combine spinach, edamame, pepper strips, and nuts. Drizzle spinach mixture with dressing; toss to coat. Spoon salad onto plates; top with fish.
ENJOY!
TimothyFit's ~ everybody wants flat sexy abs!
Everybody has abs. The trick is to reveal them by thinning your skin (decreasing body fat). People are probably sick of hearing this all the time, but it's all in the diet. of course exercise will help burn calories and develop muscle, but if you're not conscious of what you eat, you'll never achieve the rock hard midsection you deserve(see diet here). Once you have your diet in place, start training your freaking ass off!!. It's helpful to choose a regimen that burns maximum calories for example : parkour crossfit running biking dancing or some other kind of cardio-style workout like boxing/kickboxing. Cardio interval training and high-intensity weight training with very short rests between sets are all great exercises for your regimen. Helpful hint: train first thing in the morning on an empty stomach (water, green tea or coffee is acceptable ) with no readily available energy in your system, your body will be forced to call upon fat reserves. Also try doing cardio at a different time Then your workouts so you jumpstart your metabolism twice a day. Remember! nothing great comes quick or easy, so be patient and stay focused on Final prize. A Great way to do this is to find a picture of what you wish to look like & stick it to your fridge. It could be an old one of you or one you found online.The most important thing is that you have a clear vision of what you like to achieve, and it can keep you out of the fridge late at night.
14# best butt exercises..Get Your Buttocks Ready For Summer!
# 1 squats
# 2 front squats
# 3 hack squats
# 4 leg press
# 5 front lunges
# 6 cable back kicks
# 7 kick back in the machine
# 8 hip extensions on the floor
# 9 hip raises
# 10 seated hip abductions in machine
# 11 step machine
# 12 run
# 13 Cross trainer
# 14 good mornings
Paleo buns
Ingredients:
- 4 eggs
- 110 grams sunflower seeds
- 60 grams almonds
- 60 grams hazelnuts
- 30 grams sesame seeds
- 30 grams flax seeds
- 30 grams desiccated coconut
- 1 handful of raisins
- 1 Tbsp. honey
- 1-2 tbsp. olive oil
- 1 tsp. ground cinnamon
- 1 tsp. salt
- 1 banana squashed
- 1 finely grated carrot
- ½ grated apple
1.chop all the nuts
2.Mix everything in a bowl with an electric whisk.
The dough should be steady.
3.Garnish with frozen raspberries or pumpkin seeds before baking.
4.Bake about,15 minutes. at 200 ° C in a preheated oven.
Ejoy!
Vanilla yogurt Protein smoothie
- ½ cup skim milk or soy milk
- 6-ounce nonfat vanilla yogurt,
- ¾ cup or frozen berries
- 2 scoop of Nutramino Whey Protein Vanilla
1.In a blender, combine, all ingredints. Blend until smooth.
5# tips for a healthier you!
2# drink plenty of water
3# stay active all day, do some kind of sport/fitness three times a week
4# get a good nights sleep
5# stay committed to a healthy lifestyle
Paleo ~ korma-chicken & cauliflower rice
Ingredients:
- Chicken fillets 700-900 grams
- Water about 2 cups
- 1 can coconut milk
- Salt 1 ½ tsp.
- Masala (I used a mixed vegtable masala from India, but you can find various recipes online and make them yourself or buy them ready-mixed). 2-3 tbsp.
- Tomato paste (1 of the big can 140 grams)
- Ground cumin 1 tbsp.
- Cayenne pepper 1 tsp.
- Almonds 1-2 handfuls
- Garlic 5-6 cloves
- Ginger about 3 cm
- onion or leek 1-2 pieces
- Cinnamon 2 ½ cm full or 1 tsp. encountered
- Bay leaves 2-3 pieces
- olive oil
metod:
1.First Blend ginger, garlic and almonds with a little water.
2.Cut chicken fillets into small pieces.
3. Come olive oil in a wok and heat it up well, add the bay leaves and cinnamon - rose in 10 seconds, Add the onion/leek and cook until it is browned at the edges - turn it down a little, then add the blended ginger / garlic / almond mixture / cayenne / pepper, and cumin and mix well, fry for a few minutes before adding the the tomato puree , masala, salt, chicken , coconut milk and water.
On with a lid and simmer for approx. 25 minutes.
cauliflower rice
Ingredients:
- 1 coarsely grated cauliflower
- 1 teaspoon coconut oil
- 1 finely chopped yellow onions
- 1 -2 finely chopped garlic cloves
- salt and pepper
metod:
Grate cauliflower rough. I use a grater over food processor, it provides the right structure.
Saute the chopped onions in coconut oil in a pan. Do not brown.
Add the cauliflower and saute 5-7 minutes under observation. Again, they should not brown.
Season with salt and pepper.
enjoy!
TimothyFit ~ ultimate ab fat-loss diet
16 ounces water. 200 mg of Coffeen (from a coffee supplement) a sugar-free/low-carb whey protein isolate shake 30 to 40 grams.
#6:30a.m.
exercise.
#8:30a.m.
end of exercise : a sugar-free/low-carb protein isolate shake 40 to 50 grams.
#10:00a.m.
One cup of low-fat cottage cheese and a piece of fruit.
#12.30p.m.
9 ounces of salmon, sautéed spinach or some other kinds vegetable & a small salad with extra virgin olive oil dressing on the side.
#3:00p.m.
Unsweetened yogurt and a handful of almonds.
#6.00p.m.
8 to 16 ounces of lean steak, steamed broccoli and cauliflower and a small salad with extra Virgin olive oil dressing.
#8:00p.m. Unsweetened yogurt and a handful of almonds.
Before bed take a slow-acting casein powder shake or lean meat such as turkey breast.
During the day, drink at least 2 to 4 liters of water.
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