Chocolate Peanut Butter Protein Waffle

Chocolate Protein Waffle

INGREDIENTS

1 scoop of Magnum Nutraceuticals Chocolate Peanut Butter Whey Protein.

1/2 cup of oat flour (I blend 1/2 cup of Quaker oats with my nutribullet)

1/4 cup to a 1/2 up of Almond Breeze Unsweetened Original Almond milk 

ON TOP

1 Tbsp. Earth Balance Soy Butter  OR 1/2 Cup  of Halo Top Pancakes and Waffles Ice Cream

Walden Farms Zero Calorie Pancake Syrup

DIRECTIONS

Mix Ingredients, slowly adding in the almond milk.  You want the batter to be just thick enough for a waffle. Not to thin. Once you have the batter mixed, add it to a hot waffle iron. When I use my Belgium waffle iron, i can spread the batter thin to make one large waffle.  Alternatively I can make half of a waffle and make it thicker. Consult your waffle iron for time to cook the waffle.

When its done, I like to put one tablespoon of soy butter on top and drizzle Walden’s  zero calorie pancake syrup. Its so good! Or even better for dessert at Halo Top Protein Ice Cream.  Yum!

Macros: 30g protein, 27g carbs 11g fat (with soy butter)

33g protein, 43g carbs 5g fat (with 1/2 cup of Halo) 

Gluten Free Stevia Chocolate Chip Oatmeal Cookies

Ingredients

1 egg & 1cup oat flour
1/2’cup old fashn. oats
1/2’cup syrup Walden’s
1/2 tbls. coconut oil
1/2 tsp. sea salt
1/4 cup Lily’s dark Chocolate stevia chips

Directions

Mix all dry ingredients together. In a separate bowl mix all wet ingredients. Next while stiring dry Ingredients slowly stir in wet ingredients. Last fold in the chocolate chips.

Use a ice cream scooper to put 8 balls on a cookie sheet. Preheat the oven to 350. Once the oven is preheated put the cookies in the oven for 10 minutes. Remove and allow them to cool for 2 minutes. Then eat them all!! Nom nom

macros for each cookie

2.6 fat
13g carbs
2.5 protein

Bikini Contests on a Budget

There are so many items to purchase when you are competing, it gets pretty expensive! The bikini division in particular is about your overall look. So, items like your bikini, heels, jewelry, etc are very important. So here are the items I have found that are money savers!

Rent Your Bikini – CJ suits cost thousands of dollars but she rents them starting at $80 and up depending on the suit. I have rented a suit from her and it was beautiful!!

Buy Your Jewelry, Heels & Extensions on Amazon:

I am wearing all of the items above in my competition photo below. This includes the suit. It is rented from CJ!

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I hope you found this list helpful!

Need Help with  your Posing?? Let me help you with posing sessions. I will virtually coach you to make sure you are ready for your big show! If you have any other questions about your first show, contact me!

 

Lose Fat In 5 Easy Steps

HI! I am April King, I have tried many different diets and workouts and I can tell you that following a diet/routine you are unable to see yourself sustaining long term will never work!! It was not until I applied these 5 easy steps in 2015 that I could maintain keeping the fat off after having my daughter.

Follow Me on Instagram @bikiniApril

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  1. Work Out Fasted in the Morning

This is key for two reasons, the first being that many of us lack motivation at the end of the day.  Once you are done with work you often just want to go home and relax. So, getting is done first thing ensures you will get your workout in.

Second, you should train fasted. By that I mean do not eat before you workout. I train fasted using BCAAs in the morning. Fasted training boosts the physiological indicators of post-workout muscle growth. Both fasting and HIIT training significantly increase human growth hormone secretion, which is great because that is used for fat burning. Sign up for my free home HIIT workouts!

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2. Get Enough Sleep

Not getting enough sleep can cause the fat burning human growth hormone secretion to decrease. When this happens your chances of weight gain can increase. If you get 7 or 8 hours of sleep a night your pituitary gland releases the hormone about 4 times. So if you  get less sleep, then you will release less of the fat burning hormone.

3. Flexible Dieting

Flexible Dieting is also referred to as “If It Fits Your Macros” (IIFYM). The IIFYM approach to diet allows for greater flexibility with your food selection because your focus is on the nutrients rather than the food source.

I can tell you from my own experience that it is difficult for most people to follow a strict meal plan.  However, with flexible dieting, you can select your own food and add in treats and still meet your goal. This is why I follow my Flexible Dieting Program.

Now, this doesn’t mean you can just eat doughnuts all day. I try to make sure at least 80% of my foods are nutrient dense. However, you can have treats in moderation rather than eating chicken breast and broccoli all day:-)

Here is a great example of how flexible dieting works in your treat meals. If you want to eat a burger and it has 25g of protein, 30g carbs and 10g of fat versus a salad with 25g of protein, 30g carbs and 10g , you can chose the burger as long as that fits your macros!! Make sense?

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4. Lift Weights

Lifting heavy weights allows you to build muscle and muscle burns fat. Also, having more muscle allows your body to burn more calories doing nothing.  Where cardio for example, burns calories only while you are doing the exercise.

5. Eat a High Protein Diet

I like to eat a high protein diet because it keeps me full longer and it also helps me to build new muscle. I weight 150 pounds so I eat 150g of protein a day. I get creative with my protein!

Power Eggs Recipe
eggs

Conclusion

If you want to transform your body, is Flexible Dieting the only way? No but in my opinion is one of the most effective and sustainable approaches.

To summarize the key points: if you want to lose fat, a combination of diet, weight lifting and some additional cardio (HIIT) is essential.

So if this sounds good to you and you’re serious about change, then you will really enjoy the program I created called the 7 Day KickStart to Flexible Dieting Program. It’s a short 7 Day Course with videos where I  will teach you how to lose fat (and keep it off) without feeling hungry and deprived.

 

Sweet Potato Protein Brownies

Ingredients

Directions

  1. Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside
  2. In a small microwave-safe bowl or stovetop, melt your nut butter with your pure maple syrup. In a large mixing bowl, add the mashed sweet potato, nut butter, maple syrup and cocoa powder and mix very well
  3. Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces

Nutrition Calories: 85.9 Fat: 5.5g Carbs: 4.5 g Protein: 2 (12 brownies)

Looking for more low calorie dessert recipes? Checkout Sweet Potato Protein Desserts