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  1. Tiny gurney gurneyHalleck
    Protein Packed Sweet Potato Shepherds Pie - Meal
    Calories: 428 kcal
    Macronutrients:
    Protein: 53 g
    Fat: 9 g
    Carbs: 36 g
    Ingredients:

    2lbs lean ground beef*
    6oz no salt tomato paste
    1-12oz bag frozen veggies of choice
    Garlic powder
    Onion powder
    Salt
    Black pepper
    2½ cups mashed sweet potatoes**
    Paprika


    Recipe:

    Preheat oven to 375 degrees

    Add ground beef to a non stick skillet

    Cook over medium heat

    Once cooked, add in tomato paste, frozen veggies and seasonings as desired

    Place mixture into a 9x13in oven safe dish

    Spread mashed sweet potatoes over top

    Sprinkle with paprika, if desired

    Bake for ~35-40 minutes

    Serve immediately

    Notes
    * Ground beef can be swapped for ground turkey breast, ground chicken breast or your favorite vegetarian/vegan protein source
    ** Frozen, all natural mashed sweet potatoes were used in this recipe. If buying frozen mashed potatoes, please check label as they could contain added salt and fat.

    Post shepherds pie
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  2. Tiny gurney gurneyHalleck
    Ground Turkey Omelette Recipe - Meal
    Calories: 500 kcal
    Macronutrients:
    Protein: 40 g
    Carbs: 50 g
    Ingredients:

    8 chicken egg whites
    2 whole eggs
    1 large white onion
    3oz (90 grams) ground turkey
    1.5 cups of kidney beans
    1 cup of chopped green and red peppers
    1 whole mushroom
    3 tablespoons of olive oil
    1 teaspoon of black pepper
    3 gloves of garlic
    One chopped red pepper
    1 tablespoon of worchestershire sauce


    Recipe:

    Grab a deep wok or a non-stick skillet saute. Add all the spices, turkey and vegetables and cook in 1 tablespoon of olive oil until they're soft. In a large mixing bowl whisk the eggs. Now grab an omelette size saute pan. Add 2 tablespoons of olive oil and heat.

    You have two options here now. You can add the turkey/vegetable mixture to the egg mixture and cook together until firm. Or you can cook the egg mixture and wrap it around the turkey/vegetable mixture. It's up to you. Serve hot, immediately.

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  3. Tiny gurney gurneyHalleck
    Snickerdoodle Muffins - Meal
    Calories: 258 kcal
    Macronutrients:
    Protein: 15 g
    Fat: 9 g
    Carbs: 32 g
    Ingredients:

    6 servings (1 muffin per serving)

    INGREDIENTS

    3/4 cup almond meal
    3/4 cup vanilla Tone It Up Protein
    2 tsp. cinnamon, plus extra to sprinkle (we love McCormick Spices!)
    1 tsp. baking powder
    1/4 tsp. salt
    1 egg
    1 tsp. vanilla extract
    1/2 cup dates, pitted and soaked in warm water to soften
    3/4 cup unsweetened almond milk
    1 mashed banana
    coconut oil spray


    Recipe:

    STEP 1: Preheat oven to 350 degrees.
    STEP 2: Combine all of the dry ingredients in a bowl.
    STEP 3: Combine all of the wet ingredients, including the dates, in the blender and blend until smooth.
    STEP 4: Add wet ingredients to the dry ingredients and mix to combine.
    STEP 5: Spray a muffin tin with coconut oil spray. Pour batter into the muffin tins. Bake for 20-25 minutes, or until a toothpick comes out clean. Top with a little extra sprinkle of cinnamon.

    Post tone it up bikini series nutrition plan snickerdoodle muffins recipe 1280x1751
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  4. Tiny gurney gurneyHalleck
    1183 - Post

    Something shocking is underway across sports medicine circles. The habitual practice of icing and using the RICE protocol to accelerate healing and promote recovery is being questioned as ineffective or potentially damaging. _ We were skeptics at first too. After all, how could something so universally accepted and practiced be so wrong? We looked at the origins of icing and RICE, reviewed the principles of inflammation and recovery, and most importantly learned from the vast amount of published studies on the topic. Not to say that icing doesn’t have a purpose, but after reviewing the research it became apparent that icing damaged tissue from injury or exercise does nothing to improve recovery and likely slows and delays the healing process. _ Check out the full article here: http://marcpro.com/wp-content/uploads/2017/04/Icing-Whitepaper.pdf _

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  5. Tiny gurney gurneyHalleck
    Chocolate Peanut Butter Protein Granola - Meal
    Calories: 116 kcal
    Macronutrients:
    Protein: 5 g
    Fat: 5 g
    Carbs: 14 g
    Ingredients:

    3 cups rolled oats (not instant) - gluten free, if necessary
    ½ cup chocolate protein powder
    ½ cup peanut butter powder
    ¼ cup cocoa powder
    1 tsp baking powder
    ¼ cup chocolate egg whites*
    3 tbs peanut butter or chocolate peanut butter
    2 tbs honey
    Peanut butter and/or chocolate chips, optional


    Recipe:

    Preheat oven to 350 degrees F

    Line a baking sheet with foil and coat with non stick spray

    Mix together your dry ingredients: oats, protein powder, peanut powder, cocoa powder and baking powder

    Add your wet ingredients to the bowl: egg whites, honey and peanut butter.

    Mix until small clusters form (this will take a minute or so)

    Evenly spread onto your baking sheet

    Bake for about 12 minutes

    Remove from the oven and give the granola a stir

    Return to the oven and bake for an additional 10 minutes

    Allow to cool

    Add in (or drizzle on top) peanut butter and/or chocolate chips

    Store in a sealed container

    Post choc pb granola feature
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  6. Tiny gurney gurneyHalleck
    Berry-Nutty Breakfast Oat Bars Recipe - Meal
    Calories: 164 kcal
    Macronutrients:
    Protein: 5 g
    Fat: 4 g
    Carbs: 27 g
    Ingredients:

    160g (2 cups) Quick Oats
    113g Oat Flour (You can also use Brown Rice Flour – I prefer Bob Red Mill’s Brand)
    1.5 tsp Cinnamon
    ¼ tsp Sea Salt
    1 tsp Baking Powder (Preferably Gluten & Aluminum Free/Low Sodium)
    1.5 cup Blue Diamond Unsweetened Almond Coconut Milk (Silk Almond Milk can be used as well)
    126g (1/2 cup) Unsweetened Natural Applesauce
    50g Egg White or 1 Whole Egg (50g is equivalent to 1 Large Whole Egg)
    3tbs 100% Pure Maple Syrup
    1 tsp Vanilla (I use Simply Organic Vanilla)
    Add-in: 28g Almond (Chopped)
    Add-in: 28g Pumpkin Seeds
    Add-in: 80g (1/2 cup) Dried Fruit (I used Cranberries & Blueberries in this batch)


    Recipe:

    Tips/Suggestions
    You can use up to ¾ cup of your favorite dried fruit and ¾ cup nuts of choice. This batch of bars were cut into 12 squares, you can cut smaller or larger squares as you desire.

    Instructions

    - Preheat oven to 375 degrees. Prepare baking dish with cooking spray and set aside.
    - Combine all dry Ingredients, set aside.
    - Combine all wet Ingredients. Add wet mixture to dry Ingredients and combine.
    - Gently fold in dried fruit and nuts.
    - Place in oven and bake for 30 minutes.
    - Remove from oven, allow to cool and plate as you desire.

    Enjoy! This recipe makes 12 bars.

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  7. Tiny gurney gurneyHalleck
    Spicy Garlic Bok Choy - Meal
    Calories: 70 kcal
    Macronutrients:
    Protein: 5 g
    Fat: 4 g
    Carbs: 6 g
    Ingredients:

    1 head of Bok Choy
    1 heaping spoonful of Minced Garlic
    1 tbsp Crushed Red Pepper
    2 tbsp Red Wine Vinegar
    2 tbsp Soy Sauce
    Salt and Pepper to taste
    2 tbsp Olive Oil


    Recipe:

    If you hate veggies, but know you still have to eat them - you've come to the right place. This recipe is amazing, and a perfect side dish for your favorite protein food.

    Combine everything but the bok choy in a large mixing bowl and whisk. You may double the contents of this sauce if you prefer more aggressive seasoning.

    Next, dredge the boy choy through the sauce and place it into a large baking pan. You make spoon any excess sauce over the boy choy in the pan if you desire. I highly recommend this.

    Bake for 20 minutes on 350 degrees, and enjoy!

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  8. Tiny gurney gurneyHalleck
    23 Mar 2017 - Workout
    Workout:

    Strength / Skill:
    Work on Pullup/C2B progressions for 15 minutes

    WOD:
    EMOM 18

    4 PowerClean
    3 HPS

    75/55#

    wod
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  9. Tiny gurney gurneyHalleck
    Healthy & Delicious Apple Turnover - Meal
    Calories: 357 kcal
    Macronutrients:
    Protein: 6 g
    Fat: 19 g
    Carbs: 50 g
    Ingredients:

    2 apples, cored and thinly sliced
    1 tbs coconut oil (or butter)
    ¼ to ½ cup xylitol (or coconut sugar)*
    ½ tbs ground cinnamon
    1 tbs cornstarch
    ½ package frozen puff pastery sheets, thawed
    ¼ cup egg whites
    toppings, optional


    Recipe:

    -Preheat oven to 400 degrees F
    -Combine xylitol, cinnamon and cornstarch in a bowl. Set aside.
    -Melt coconut oil in a skillet over medium heat. Add in apples and mix well.
    -Allow to cook for 3-4 minutes. Add dry ingredients into apple mixture and mix until all apples are coated.
    -Allow to cook until sauce thickens.
    -Remove from heat and set aside.
    -Unfold pastry sheets and cut into four squares.
    -Spoon apples into center of each pastry sheet. Fold over from corner to corner, creating a triangle shape.
    -Press edges down with a fork to seal in apples.
    -Place on a parchment lined baking sheet.
    -Using a pastry brush, brush the top of each turnover with the egg whites and sprinkle with additional xylitol, if using.
    -Bake for about 20 minutes or until golden.
    -Allow to cool slightly before enjoying!

    Post apple turnover feature
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  10. Tiny gurney gurneyHalleck
    22 Mar 2017 - Workout
    Workout:

    3RFT:

    22 T2B
    500m Row
    26 KBC
    26 PushPress
    27 HangClean
    60 DU
    26 Lunges

    115/85#
    1.5pd kb

    wod
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  11. Tiny gurney gurneyHalleck
    The ultimate kettlebell mobility circuit - Workout
    Body Parts: Hips, shoulders, quads
    Length: 35 minutes
    Equipment: Kettlebell
    Workout:

    (do 5-10 rounds)
    1. KETTLEBELL SWING
    Reps: 10
    2. KETTLEBELL SQUAT
    Reps: 10
    3. SINGLE-ARM KETTLEBELL THRUSTER
    Reps: 5 (per side) Rest: 30 seconds

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  12. Tiny gurney gurneyHalleck
    Protein Packed Chili Dog - Meal
    Calories: 530 kcal
    Macronutrients:
    Protein: 55 g
    Fat: 15 g
    Carbs: 44 g
    Ingredients:

    Chili Ingredients
    1 lb lean ground turkey breast
    8 oz no salt added tomato sauce
    2 tsp chili powder
    1 tsp garlic powder
    1 tsp cumin
    1 tsp black pepper
    1 tsp crushed red pepper
    ½ tsp salt
    pinch cinnamon, optional
    Hotdog Ingredients
    6 low fat turkey hotdogs*
    6 light hotdog rolls
    optional toppings: mustard, cheese, homemade slaw


    Recipe:

    -Combine all ingredients from ground turkey breast through cinnamon in a pan over medium heat
    -Cook for 3-4 minutes
    -Reduce heat to medium/low and allow to simmer
    -While chili is simmering
    -Place hotdogs on a heat grilled and cook until desired temperature
    -Grill rolls, if desired
    -When hotdogs are done cooking, place into buns
    -Evenly divide chili among 6 hotdogs
    -Top with onion
    -Enjoy!

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  13. Tiny gurney gurneyHalleck
    High Protein Chicken Meatballs - Meal
    Calories: 519 kcal
    Macronutrients:
    Protein: 57 g
    Fat: 15 g
    Carbs: 32 g
    Ingredients:

    1lb ground chicken
    90g rolled oats
    2 whole onions
    2 tsp allspice
    salt & pepper to taste


    Recipe:

    Start by putting the pan on medium heat and grease/spray it lightly so that the meatballs doesn't stick.
    Grate or chop the onion finely.
    In a large bowl, mix the grated onion with rest of the ingredients.
    Make small balls out of the mixture, use a spoon to get a consistent size so that the meatballs cook equally fast (wet hands with cold water keeps the mixture from sticking to the hands).
    Fry the balls until golden brown (cut one ball open to check that they are cooked through)

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  14. Tiny gurney gurneyHalleck
    09 Feb 2017 - Workout
    Body Parts: shoulders
    Length: 45 minutes
    Equipment: barbell
    Workout:

    - power snatch+snatch: 1+1 x 5 sets….work up to 8 out of 10 on the perceived exertion scale. work position and technique and speed.
    - tempo snatch pulls: 10 sec up and 10 sec down=1 rep…..do 2 reps x 3 sets.
    - front squat: 3, 2, 1, 1, 1, 1.
    - sit ups with plate behind head x 50.
    - strict chin ups x 25

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  15. Tiny gurney gurneyHalleck
    29 Jan 2017 - Workout
    Body Parts: Quads
    Length: 25 minutes
    Equipment: Erg, Barbell
    Workout:

    Complete the following for time…

    The goal is to accumulate 2000m row. Kicker is that at the top of every minute, perform the prescribed number of thrusters at 95#/65# before getting back on the ERG. It starts with row and goes like this:
    0:00-1:00 = Row as many meters as possible .
    1:00-2:00 = 1 thruster, row for meters
    2:00-3:00 = 2 thrusters, row for meters
    3:00-4:00 = 3 thrusters, row for meters
    4:00-5:00 = 4 thrusters, row for meters
    *Keep going until you get to 2000 meters or hit the 20 minute time cap.

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