Upper Body and Abs

Protein Parfait

Anna Sward’s Protein Parfait

Ingredients

1 big pot (250 g) of 2% Greek yogurt
1/2 cup vanilla whey protein powder
1/4 cup raspberries (or strawberries, if you prefer)
1/4 cup blueberries
1/4 cup rolled oats
1 tbsp flaked coconut
1 tsp cinnamon
1 tsp granulated Stevia (or your sweetener of choice)

Directions

1. Mix together the whey and yogurt using a whisk, fork, or food processor to ensure
your mix is smooth and creamy.
2. In a nonstick pan, heat up the oats, coconut, Stevia, and cinnamon until they start
dancing together and brown up a bit.
3. To assemble your parfait, just layer the yogurt and whey mixture with seasonal berries
and the coconut mix.
4. Let your parfait chill in the fridge for an hour or overnight. Can’t wait to indulge?
Enjoy it right away!

Nutrition Facts

Serving Size: 1 serving
Recipe yields: 2 servings
Calories: 290
Total Fat: 9 g
Total Carbs: 19 g
Protein: 35 g

Super Set Pyramid Training

Peaches N Cream Quinoa Breakfast

Peaches N Cream Quinoa Breakfast

1/2 c. cooked quinoa
1/2 c. frozen peaches or 1/2 medium fresh peach
1/4 c. almond milk
cinnamon to taste
stevia to taste
**can add 1/2 scoop protein powder for more protein source***

Put in microwave on high 1 minute.  Voila!!! Deliciousness :)

Leg Day!!!

100 Squats (with or without weights)
90  Walking Lunges
80 Mountain Climbers
70 Sumo Squats or Plie Squats
60 Calf Raises
50 Glute Bridges
40 Curtsy Lunges
30 Stair Step Ups
20 Squat Jumps
10 Jumping Jacks

***Then work yourself back up:
10 Jumping Jacks
20 Squat Jumps
30 Stair Step Ups
40 Curtsy Lunges
50 Glute Bridges
70 Sumo Squats or Plie Squats
80 Mountain Climbers
90 Walking Lunges
100 Squats (with or without weights)

Teresa's teaching schedule