Vanilla Cinnamon Protein Pancakes

INGREDIENTS

Vanilla Ice Cream Whey (1 Scoop 35g)
40g of Oat Flour
1 Tbsp. Cinnamon
1 Tbsp. Vanilla
Unsweetened Original Almond Milk

DESCRIPTION

Combine ingredients and slowly add almond milk. The batter should be fairly thick as a normal pancake batter would be.  Slowly pour batter onto a heated pan sprayed with PAM cooking spray. Once you see bubbles on the top of the pancake flip it. Cook for another 20/30 seconds and remove.  Recipes makes 4 pancakes. Top with your favorite fruit.

Macros: 30g Protein, 30g Carbs or 240 calories

Berry Protein Donut

Blueberry Protein Donuts

INGREDIENTS

  • 2 Tbsp (14g) Flour
  • 1 scoop (32g) Vanilla Whey
  • (160g) Fat-Free Greek Yogurt
  • 3 Tbsp (46g) Liquid Egg Whites
  • 3 Tbsp (45mL) Walden Farms Pancake Syrup
  • 1/2 C (70g) Blueberries

 DIRECTIONS

Combine all ingredients and put into a donut pan. Bake for 25 minutes at 325F.

Each donut is 56 calories (9g Protein and 5 Carbs)

Mini Peanut Butter Chip Loaf

Ingredients

2 Tbsp. Jiff Peanut Powder
1/2 Scoop Vanilla Protein Whey
5g Reese’s Pb Chips (5 chips per loaf)
20g Oat Flour
5 Tbsp. Unsweetened Original Almond Milk
1/4 tsp baking powder
1/8 tsp salt

Directions:

Mix ingredients and pour into mini loaf pan. Bake on 350 for 15 min. Recipe makes 2 loafs.

Macros for One loaf:

120 calories, 16.7g carb, .75g fat, .5g protein

Spinach Protein Waffle

I am often looking for a way to get more greens that is tasty.  This is one of my faves.  I have altered this recipe multiple times.  This one is the most filling and delicious! Enjoy.

INGREDIENTS

40g of oat flour
1 scoop of vanilla protein powder (Magnum Quattro 30g)
3/4 cup of spinach
1/2 cup of egg whites

Toppings:

Waldens Pancake Syrup
40g Blueberries
1 tablespoon of light Smart Balance Butter

 

MACROS: Protein 45p, Carbs 33g, Fat 5g or 357 Calories

Vanilla & Cinnamon Buttermilk Protein Waffle

INGREDIENTS
1/3 cup of Kodiak Cakes Buttermilk (or ½ cup of oat flour)
½ scoop of vanilla whey protein (a whole scoop if using oat flour)
2 Tsp Cinnamon
½ cup of unsweetened original almond milk

Toppings
20g of blueberries
Walden’s Pancake Syrup
½ Tbs. Butter

INSTRUCTIONS
Mix all ingredients together except the toppings and heat a waffle iron sprayed with pam.  Add batter to the waffle iron for 2-4 minutes. Add Toppings.

Protein 30g, Carbs 30g, Fat 5.5g
*Makes one large Belgium Waffle

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.