Tips to Keep You Going

l. Adopt a specific plan and write it down. 

2. Keep setting realistic goals as you go along, and remind yourself of them often. 

3. Keep a log to record your progress and make sure to keep it up-to-date. 

4. Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back. 

5. Upgrade your fitness program as you progress. 

6. Enlist the support and company of your family and friends. 

7. Update others on your successes. 

8. Avoid injuries by pacing yourself and including a warmup and cool down period as

part of every workout. 

9. Reward yourself periodically for a job well done!

Who says pancakes can't be healthy?

Do you ever wish you could have pancakes (without all the calories) on the go without having to go dine in somewhere? Check out this awesome Protein Pancake Recipe!  

PROTEIN PANCAKE RECIPE

(optional) 1 scoop isolate protein powder (plain or vanilla flavored)

1 cup oats
2 eggs (or 1 cup egg whites)
1 cup 1% or fat freecottage cheese)
Cinnamon to taste
1 pkg of flavored tofu (there's almond flavored, mango banana)

You can add frozen blueberries to the mix or any other type of fruit for more natural sweetness.

Butter or oil  (to grease pan if necessary)


Directions:
Pour all ingredients into the blender. Grease pan if necessary with butter. Pour batter into pan and cook like you would pancakes. Cook until it bubbles, flip.  Once cooked, you can also use fruit spread on top, apple butter or maple syrup.

This is a great recipe to stock up on for a busy few days. 

Throw stock in the fridge and put in the toaster to warm up and enjoy during the week.