The Workouts :: Fat Burn Track Workout

It was a beautiful weekend here in GA last weekend (sunny with highs in the upper 60's) so we took advantage of the beautiful weather with a track workout!  If the weather isn't nice where you are yet just save this one for later or brave the cold weather conditions and try it now!

Warm-Up:

• 1 lap around the track, jogging
• Bleacher Runs (up & down the stairs, there & back)

On the Track:

• Long Stride Lunges with Glute Pull (10 each leg)
• ---> Frog Jumps (10)
• Side Shuffles (10 each leg (left leg leads then right leg leads)
• ---> In & Out Frog Jumps (10)
• 1 lap around the track, jogging

On the Bleachers:

• Squats (up & down the stairs)
• Tricep Dips on a bleacher
• Calf Raises (up the stairs, jogging back down)

On the Track:

• High Knees (100 meters)
• Butt Kicks (100 meters)
• Walk (100 meters)
• ---> Sprint (100 meters)
• Walk (100 meters)
• ---> Sprint (100 meters)

Cool-Down:

• 1 lap around the track, speed walk or jog

Stretch

Remember, sweating is good for you!  ;-)

- Tiffany & Whitney

Key Lime Pie Protein Shake

Craving a little taste of summer? Try this fabulous protein shake recipe! It will be your little slice of dessert heaven without the guilt, calories and unnecessary sugars!

Clean Eat Recipe: Key Lime Pie Protein Shake

Ingredients:

• 1/2 avocado, peeled and pitted
• Juice of 1 lime
• 1/2 unsqueezed, peeled lime
• 1 scoop vanilla protein powder
• 1/2 tbsp vanilla extract
• 1/2 cup unsweetened almond milk
• 1/2 cup unflavored Greek yogurt
• 1 1/4 tbsp stevia
• 3-4 few cubes of ice

Directions:

1. Blend all together until smooth. Enjoy!

Makes 1 serving

Morning Mayhem Power Protein Smoothie

Need something to get you going and provide that extra energy you will need to face your day? Don't have enough time to make a clean breakfast sandwich or have you run out of prepped food for the week? Try this shake on for size!

Morning Mayhem Power Protein Smoothie

adapted from Tosca Reno's Super Power Smoothie in the Eat-Clean Diet Cookbook 2

Ingredients:

• 1 cup frozen raspberries
• 1 cup frozen blueberries
• 1 ripe banana (medium size)
• 1 cup plain, unsweetened greek yogurt
• 2 peeled oranges
• 1 scoop TLS vanilla whey protein powder *If you are interested in ordering this protein powder and would like a FREE Shake & Bake Recipe eBook, please email us first at thegang@heandsheeatclean.com.
• 2 Tbsp ground flaxseed
• 1 Tbsp almond butter
• 4 oz water

Directions:

1. Combine all ingredients and blend. Enjoy!

Makes 2 servings

Mets:

• Calories - 440
• Protein - 31g
• Fat - 9g
• Carbs - 64g  

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