Protein Blender Muffins: High Protein Breakfast

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Updated: September 7, 2024

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High Protein Breakfast for the Family

How were you the first week of school? For some of you, it’s been a few weeks, and you probably have settled back into a routine, and life is starting to take on its new standard for the next 8+ months.  For us, Jersey peeps, we have just finished up the hours’ lengthy paperwork confirming that our child is still the same child, with the same parents, living in the same house just another grade older.  After-school activities have taken our chill summer nights away, and we are anticipating the homework to come trickling in to add to our now more full to-do list.  Oh, what happened to those preschool days where you just had to make sure they had a change of clothes and snacks.  My girls are growing older and more responsibilities are assumed, and more extracurricular sports. Check out my post on Snacks for Youth Athletes. I’m excited for a new year but trying to be prepared so I don’t get overwhelmed.

Easy High Protein Blender Muffins

I’ve been here before, so I thought this summer, “How can I make things a little easier?” Prep and Plan! That is my security blanket. I am an avid planner for our meals, schedule everything is done a month in advance.  So, in late July early August, it began. I gathered recipes for easy, healthy dinners to feed my hungry brood and make Soccer and Field Hockey games and practices without sitting down at the end of the day feeling like I was just swept up in a Whirlwind.  I adapted this blender muffin recipe years ago, and it’s a great way to get a high-protein treat that’s low in sugar, and your kids will eat.  All the boxes were checked off.  The great thing about these muffins is you can make them in a variety as I did or do one flavor; your choice. I have a lot of pallets to please, so; I tried to mix it up.

 

Grab and go high protein blender muffins

We’re all about grab and go in the mornings. I like the girls to have a good source of protein and carbohydrates to fuel them. I use pea protein in the recipe because it’s easily digestible and a great source of high protein.  Check out my post, What is pea protein powder? So, these high-protein blender muffins and my Egg Muffins are a family fave. My husband even takes them to work. We have a lot of flavor combinations.  My personal favorite is the Chocolate Walnut Muffins, but there are so many topping options you can do. We have Apple Chai, Chocolate Almond, Strawberry Chocolate, Strawberry Blueberry, Blueberry, and next week going to give Mango and Pineapple. I hope you enjoy these fast, easy, yummy treats for your family, and if you try any new flavors, please let me know. I am always looking for ways to make mealtime fun, healthy and tasty. I also have some other meals ideas that you can make without cooking. 

nowfoods pea portein

Add Some Fruit and Veggies

I add some spinach, shredded carrots, and parsley (yes, an excellent antioxidant) to the blender, and they never know. I mask the veggies with dried fruit. They turn out moist and are a consistency that my girls like over fresh fruit that can get mushy. I started making these when my girls were younger, and now they get their fruits in vegetables in, but I still add some to the Blender Muffins. Use coupon code “FAITHFUELED” to get 20% off your Nowfoods.com order!

Protein Blender Muffins
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Protein Blender Muffins

Recipe by De Bolton
Servings

12

servings
Prep time

10

minutes
Cooking time

20

minutes
Calories

134

kcal
Serving Size

12

Protein

18g

Ingredients

  • 3 Cups Rolled oats

  • 1 Tsp Baking powder

  • 1 Cup Almond milk or skim milk

  • 2 Eggs

  • 1 Scoop Pea Protein, vanilla flavor I used Now Foods Pea Protein Creamy Vanilla

  • 1/2 Cup Monk Fruit Sweetener I used Now Foods

  • Cooking Spray

  • 1 Cup of topping such as chocolate chips or blueberries or raspberries & blueberries or Walnuts

  • Maple Syrup Optional

Directions

  • Preheat the oven to 350 degrees. Coat a 12-cup muffin tin with cooking spray.
  • In blender, mix together the oats, baking powder, and protein powder.
  • Add the milk, eggs, and monk fruit until combined.
  • Divide the oat mixture evenly among the cups of the muffin tin.
  • Bake for 20-25 minutes until the tops of the muffins are golden brown.
  • Cool in the pan for 5 minutes, then use a thin knife or spatula to remove the muffins from the pan
  • Top with fruit and serve, with additional maple syrup if desired.

 

 

What are your quick high-protein breakfast ideas? I have some more ideas. Check out, Why women should eat protein?

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What is Leg Day?

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Updated: August 8, 2022

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What is leg day?

While many people are mixing it up doing Total Body Blast HIIT or Glute Building Circuits or other fitness trends. There is something to be said by grouping your workout routine by muscle group. It’s a technique that is popular with bodybuilders for many reasons.  

The goal of a Body Builder is to build muscle and look symmetrical it’s more than just a muscle defined tanned physique. There is a purpose to the training.  To target muscle groups and their weakness aesthetically is what the term Leg Day came from. In your workout routine on Leg Day you are focusing on just that the lower limbs of your body.

Leg Muscle Group

 Usually broken up into several parts:

These are the focus on leg days. Depending on how you periodize your workout that can also be broken up into separate days or groups.  It is common to see Antagonist muscles (muscles that work opposite of each other) group together; such as Quads and Hamstrings. You also see Synergistic muscles too (muscles that work together) Such as Hamstrings and Glutes. It really depends on your goals and what you are trying to build aesthetically. Targeting these muscles on specific days allows people to track their progress and specifically train areas they feel weak.

Two Leg Day Workouts

Today I am sharing two of my favorite Leg Day Splits and a workout to target these muscles.  Progressing your weight as your body adapts to the load and resistance will help you to gain muscles in these areas.  

If you don’t challenge your body, you won’t change despite how often you hit each muscle.  Your body needs to adapt to stress to change so make sure that you are challenging yourself a little further each workout either with reps, the speed of reps, or the weight that you use to do the exercise.

How to build leg muscles?

There are various ways to cause Hypertrophy in muscles when I train my clients I prefer super and triple sets because you can get a lot done in little time.  

Circuits are also a great way to challenge yourself these workouts can be done both ways a continual circuit where you are moving from one exercise to the next without rest until the end. Most people prefer circuits because it makes them feel like they are getting the workout they typically expect.  Most people are looking for a heart-pumping, sweat-inducing, breathless panting and a circuit with high effort can achieve all of those things. 

I also use supersets or triple sets where you group two or three workouts together with little rest in between exercise and a break between sets. You can get a lot done with Supersets and challenge yourself depending on how they are grouped. 

Leg Day 1- Super Sets

Quads, Hamstrings, and Calves

Each Exercise 3 sets with 10-12 reps each exercise

 

Leg Day 1 Circuit

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

 

Leg Day 2- Super Set

Adductors, Abductors, and Glutes

Each Exercise 3 sets with 10-12 reps each exercise

Leg Day 2- Circuit

Adductors, Abductors, and Glutes

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

Working Leg Day into your Schedule

When targeting muscles, I prefer to begin my week with a Leg Day and finish it with a Leg Day!

You can add a third Leg Day in the routine but make sure if you are lifting heavy that you don’t hit the same muscle group day after day. You can cause muscle fatigue or overtrain which will cause other setbacks that will not help you reach your goal. I like to split my leg days up with Upper Body days in between for example;

A Sample Workout Schedule:

Monday- Leg Day 1

Tuesday Upper Body 1

Wednesday Leg Day 2, Conditioning or Rest Day

Thursday Upper Body 2

Friday Leg Day 2 (Depending on if you did conditioning)

Saturday Conditioning

Sunday Rest and Foam Roll

It really is up to you and what your body can tolerate but make sure that you are working smarter and not harder so that you can get your desired lean legs quickly.

Do you work on just one muscle group at a time or do you like to mix it up?

 

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What is Arm Day?

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Updated: August 4, 2022

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What is arm day?

Usually, arm day is when you focus on your upper body. Usually, the upper body can be grouped into two three focuses’ of the upper body. Typically arm day is grouped into three categories:

  • Back and Bicep
  • Chest, Shoulders, and Triceps
  • Biceps and Triceps

They can be mixed up in any variation. Still, these are typically group because they are major muscles such as the Back and Chest coupled with assistant or synergist muscles like the biceps and triceps.

 

 

Upper Body Muscle Group

 Usually broken up into several parts:

 

These focus on arm days, depending on how you periodize your workout, which can also be broken up into separate days or groups. It is common to see Antagonist muscles (muscles that work opposite) group together, such as Latissimus Dorsi and Biceps. You also see Synergistic muscles (muscles that work together), Such as Pectoralis Major and Shoulders. It depends on your goals and what you are trying to build aesthetically. Targeting these muscles on specific days allows people to track their progress and specifically train areas they feel weak.

Two Arm Day Workouts

Today I am sharing two of my favorite Arm Day Splits and a workout to target these muscles. Progressing your weight as your body adapts to the load and resistance will help you to gain muscles in these areas.  

You won’t change despite how often you hit each muscle if you don’t challenge your body. Your body needs to adapt to stress to change, so make sure that you are challenging yourself a little further each workout, either with reps, the speed of reps, or the weight you use to do the exercise.

How to build arm muscles?

To build muscle, you need progression, meaning you need to challenge yourself consistently. In my Bible and Bootcamps programs every 2-3 weeks, I encourage the participants to increase the frequency of their reps or the volume of their weight. To build muscle, you must challenge the existing muscle sending a signal that it needs to grow. Picking up the same weight for more than six-eight weeks will not lead to muscle growth. Your body will adapt, and nothing will change. No challenge equals no change.

I also use supersets or triple sets to group two (superset) or three workouts together (triple set) with little rest in between exercise and a break between sets. I like to do triple sets for chest, shoulder, triceps, and supersets for back and biceps or biceps and triceps. It allows me to get more done in less time. 

Arms Day 1 – Super Sets

Back and Biceps

Each Exercise 3 sets 

  • Pullups (Targets Lattissimus Dorsi and trapezius) 3-6 reps
  • Renegade Row (Targets the obliques, rhomboids, and triceps) 6-8 reps
  • Bentover Row (Targets Latissimus Dorsi, Rhomboids, Trapezius muscles, and Posterior deltoids) 8-10 reps
  • W-Raise (Targets Pectoralis, Deltoids, and Triceps) 6-8 reps
  • Cross Body Curls (Targets Biceps and Forearms) 10-12 reps
  • Dumbbell Reverse Curls (Targets Biceps and Forearms) 6-8 reps

https://youtu.be/gFspjba6qtI

Arms Day 1 Circuit

Back and Biceps

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

Arms Day 2- Super Set

Pectoralis, Deltoids, and Triceps

Each Exercise 3 sets with 10-12 reps each exercise

Arms Day 2- Circuit

Pectoralis, Deltoids, and Triceps

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

Working Arm Day into your Schedule

The upper body is just as important as a lower-body but often neglected in training. Try to work your upper body two to three times per week. With consistency and progression, you can strengthen your upper body and be more confident in your upper body strength. I like to keep don’tnd that programming my clients are challenging the muscle from all sides. Keep that in mind when you trdon’tto create muscle. If you don’t know how or what to do and need coaching, reach out to me.

I try to split my upper body training, so I don’t incur overtraining. Here is an idea of a workout periodization I would use:

A Sample Workout Schedule:

Monday- Leg Day 1

Tuesday Chest, Shoulder, and Triceps Day

Wednesday Leg Day 2, Conditioning or Rest Day

Thursday Back and Biceps Day

Friday Leg Day 2 (Depending on if you did conditioning)

Saturday Conditioning or Biceps and Triceps

Sunday Rwon’tnd Foam Roll

It is up to y. Your body can tolerate it, but make sure that you are working smarter and not harder. I’d you won’t get frustrated in your training. It’s also great to seek a professional for guidance. If you want to set up a goal, consult. I’d love to help you
www.Faithfueledmoms.com/testimonials or join my new Resistance Band Program Bands and Biceps

Do you consistently work your upper body?

 

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Why is the Watermelon Rind so good for you?

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Updated: August 3, 2022

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Watermelon Rind

When I think about summertime watermelon is always one of the first things that come to mind. Are we ready for summer?  Watermelon is a staple in the summer. It wasn’t until a few years ago I learned that the watermelon rind is something that you can eat.

Watermelon Rind will not make you sick

Have you been told that if you eat the Watermelon Rind, it will make you sick? Well, I am a living testament that is a myth. People toss the watermelon when it gets to the crunchy white part of the watermelon, but this is probably the most nutritious part of the fruit. The entire watermelon from flesh to seed is edible and delicious. I prefer the rind over the pink flesh, but I am not your typical person.

Seeded Wateremelon

Four Benefits of Eating your Watermelon Rind

Watermelon Rind has so many great nutrients in it, a very mild flavor and an excellent way to save on waste. If those reasons don’t persuade you there are also these four:

  1. Chlorophyll
    Helps with blood building contains more of the amino acid; Citrulline than the pink flesh.
  2. Additional Vitamins
    Contains Vitamin C, Fiber, Potassium and a small amount of Vitamin B6
  3. Low Calorie
    It contains fewer calories. Therefore, it will add bulk and variety without adding to your caloric intake.
  4. Taste
    Taste like a cucumber; everything from skin to seeds of a watermelon is edible.

What does Watermelon Rind taste like

Watermelon is a staple at our house whether cooking out or just another day is Watermelon. I typically keep the rinds and freeze them to juice. So, I will cut the skins off before serving and place them in a storage container to freeze. I try to stock up during the summer in Watermelon Rinds because they are readily available and useful for you all year long. They have very bland flavor and if eaten raw a big crunch.

Ways to eat Watermelon Rind

There are so many ways that you can eat Watermelon Rind; pickled, preserved, chutney, raw, in a salad, stir-fry, juice or a smoothie. The easiest way that I have found to get my kids to eat it is to make it a refreshing smoothie or popsicle. It’s a great way to get those wonderful nutrients in and save waste.

watermelon rind popsicles

I’ve tried it both ways with the skin and without the skin. If you have a good blender like a Vitamix or Ninja would include the skin because it is edible and will break it down so that it doesn’t affect the texture. If you do not, I would recommend including the skin because it can be a weird texture kind of like pulp in Orange Juice. Also, as far as taste goes it will not overpower the Popsicle so don’t be scared!

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Eat Your Rind

Eat Your Rind

Ingredients

  • 3 cups seeded watermelon including the rind (skinned or with skin is your choice but there are more nutrients in the skin), fresh or frozen
  • 1 cup cucumber, peeled
  • 2 lemons freshly squeezed lemon juice,
  • 2 tbsp of fresh mint (2 or 3 leaves depending on type of mint)
  • 3-4 tablespoons raw clover honey
  • 3 cups ice cubes made from coconut water (great to naturally sweeten)

Instructions

  1. Prep the watermelon – cut into bite size chunks. Freeze the watermelon chunks for a few hours or overnight {best}.
  2. Peel the Cucumber skin Cut in half lengthwise,and remove seeds. Discard seeds.
  3. Just use mint leaves discard stems.
  4. Add all ingredients to the blender. Blend on high speed until combined and smooth. If you’re not able to blend it well add a little (like 1 tbsp at a time) of coconut water. You don't want it too wet!
  5. If making Popsicle place in Popsicle mold and freeze till solid.
  6. If making a smoothie; Serve immediately and Enjoy!
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https://faithfueledmoms.com/why-is-the-watermelon-rind-so-good-for-you/

 

 

 

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7 Ways to consistently stay motivated in your weightloss journey

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Updated: July 18, 2022

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In a weight loss journey, motivation and consistency are some of the hardest things to maintain. Once I discovered how to stay motivated, things changed consistently, and fitness is now a lifestyle. 

Many tips will help you become consistently motivated, but I feel these are seven ways I feel helped me on my journey. I’m sharing seven ways to stay consistent. 

The first tip to be consistently motivated:

Remember your “Why?”, Often!

A way to mentally stay consistent is to remind yourself of your why and remind yourself often. Why did you start the goal? Was it to get a specific size. That only lasts for a moment, and then it falls by the wayside.  Dig deep and find something that will get you up on those hard days. What’s motivating you to change your script and make a change. It prompted you to begin, which is probably the hardest part. 

Be careful how you speak to yourself. 

Another tip to help you stay motivated on your journey. It is how you speak to yourself. Be careful about how you talk to yourself because you’re listening.

Too often, we say what we believe we’re unable to do. Stop telling yourself that you can’t do something; you’re powerless. You don’t have time; you don’t have money. There are so many reasons why you can’t do so many things.  You need to figure out what you can do, and you start telling yourself that you can. 

“The tongue has the power of life and death, and those who love it will eat its fruit.” Proverbs 18:21

Stop feeling guilty and stop seeking perfection.  

When people look at me they think, she does everything entirely. I remember being eight-five pounds heavier, scrolling watching other perfect people.  But we all started as a beginner. It took me over two years to achieve my goal. You’re never going to climb a mountain without mishaps.  There will be slips, falls, and stumbles throughout the entire process. Setbacks and progress, and even when you reach the top, you may trip up a little, and that is okay.  

 Stop feeling guilty about the things that you messed up and are already done.  Stop worrying about what you did yesterday; it’s already happened. Just focus on what you’re doing today and what you can do for your next decision.

 

 

Perfection is overrated!  To get you to where you want to go, you may have to stop getting caught up in perfection. There’s only one perfect person that walks this planet, and His name was Jesus, who knew we would never meet perfection without Him.


Prioritize Yourself

We prioritize what we feel is important; usually, our own personal care is last. I remember when I did not prioritize myself, and it affected everything that I did.  When I began taking time to do devotions every day, being mindful of how I nourish my body and moving, that took the time that I had to make within my day to care for myself to be my best.  I had to sacrifice some of my habits and replace them with better habits.  I had to combine some things within my day to make time, but ultimately. I had to prioritize what I felt was necessary. 

Do you have 20-30 minutes a day to spare for yourself?  You can prioritize your favorite television show. Making sure you don’t miss that you can’t miss the appointment.  You also prioritize your children’s time. They will get where they need to be when they need to be there, even if it’s something as simple as a playdate.   Put yourself on the schedule for 20 minutes a day and see the difference in how you show up in other areas of your life. 

Find some good accountability.


“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.

But pity anyone who falls and has no one to help them up.

Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:9-12

We were meant to live in the community so that we could hold each other accountable. Even as we walk different journeys together, we are to be there for each other. Whether it’s online or that person in your life that loves you unconditionally, find some accountability. 

A right accountability partner loves you and can support you by letting you cry on their shoulder but, at the same time, pick you back up and tell you to get back out there and do it all over again. So pray and seek out the right accountability partner.  If you are having difficulty finding one, I would love to hold you accountable in my Bible and Bootcamps program or on my FaithFueled Life App. Once you find that accountable person, you create boundaries for those who don’t qualify to join your support team.

 Set Boundaries

There are people in your life who, despite how much they love you or you love them, are not significant influences on living a healthier lifestyle. Those people need to create boundaries.  They won’t understand why you’re changing your habits or the funny stuff that you may be eating, and that’s okay. Don’t let other people’s judgment affect your conviction to honor your temple.  Just pray that your transformation is a motivation for them to live a healthier lifestyle.  Protect your peace by finding other ways to love them that do not involve food.  It may change the dynamics of your relationship for good.  

If you set up proper boundaries, you think this would be a given, but sometimes we let other peoples’ opinions run rampant in our head.  At least, I do.  I sometimes care what I think others will consider or what other people don’t approve that I don’t try something that I might enjoy. For example, the Backlash when tried the Keto Diet or Intermittent Fasting and found that those things work for my body despite others’ opinions.  We are all different, so don’t let other people’s opinions dictate what you’re doing on your journey.

If you’re going to try any of my tips, I will start by celebrating the small win that you are trying to make a change in your life. Don’t focus on the end goal. Take it day by day, moment by moment, and enjoy the process.

 

Which one of these tips are you going to try? 

 

 

 

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