Burn-out Lower Body Workout (Printable)

Print this intermediary leg workout, get to it and feel the burn! The leg warm up does not exclude the routine warm-up (cardio and mobility) that should be performed before every training session.

Click here to download PDF 

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Breakfast Cheesecake

If I hear overnight oats one more goddamned time… Well, oats are still great. But what if we took the ingredients for various oat-bowls and made… a breakfast cake? Well, we’ll add some dairy and make it a cheesecake, but still… we’ll have a fun, healthy, made-ahead coffee and cake breakfast to look forward to every morning!


1. Prep

  • Preheat oven at 325° F or 160° C
  • Take the Greek yogurt and the cream cheese out of the freezer (to be used at room temperature)

2. Blend

  • 1 cup oats
  • 1 cup almonds
  • 1 cup walnuts
  • 1/3 cup dates and 2 tbsp coconut oil (or 1/3 cup melted butter)
  • 2 tsp ground cinnamon

3. Line the bottom of a cake tin with parchment paper, add the blended mixture and place it in the oven for 5-8 minutes, just enough for it to dry and set. Take it out and let it cool for a few minutes until you make the next layer.

4. Blend

  • 500 ml Greek yogurt
  • 220 g cream cheese
  • 3 large eggs
  • 2/3 cup of honey or maple syrup, or 1/2 cup agave nectar, or 1 tsp stevia
  • 1/4 cup whole-wheat / spelt / soy / coconut flour
  • 1 tsp vanilla extract
  • pinch of Himalayan salt

5. Pour this second layer over the crust and put it back in the oven for another 40 to 50 minutes, until it sets. Let it cool completely and place it in the refrigerator for 3 hours min. or overnight.

6. Add the following to a sauce pan

  • 2 cups of blueberries/ strawberries/ raspberries/ mix
  • 3/4 cup water
  • sweetener of your choice, to taste (maple or agave syrup, stevia, etc.)

Place the pan on medium heat and bring to a boil, then reduce heat to low and let it simmer.

Sprinkle 1 tsp of gelatin over 1 tbsp of water and mix thoroughly. Let it sit for 5 minutes, then stir it in the simmering berry sauce until well combined. If the sauce becomes a little too thick until the cheesecake sets in the freezer, you can place it back on the oven and stir in a few tbsp of water until it reaches the desired consistency.

 

Pour this final layer over the cooled cheesecake the following morning and enjoy!

Health-foods grocery list

They say not to go grocery shopping when you’re hungry. I say not to do it without a proper grocery list. Download the health-foods grocery list and make sure you’re always able to find proper, complementary nutrients in your kitchen.

You may print it out as is or edit it to a specific budget and personal preference. However, I suggest keeping your weekly meal plan as diverse as possible, building upon an essential-nutrients base. According to your lifestyle, begin constructing that strategic meal-plan tailored to reach your optimal nutrition targets.

Click here to download the grocery list

Recipes and meal plans coming soon!