Intentional Fitness

High Protein Chocolate Brownie
Mix:
1 mashed banana
1 tablespoon each:
Peanut butter powder
Cocoa powder
Non fat Greek yogurt
Lilly zero sugar, dark chocolate chips
1 scoop protein powder
1/2 tsp. baking soda
Nuke for 90-120 seconds
315 calories
31 g protein
39 g carbs
6 g fat
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brownie

The Perfect Sweet Potato
Cut in half.
Spray on Pam
Sprinkle with salt and cinnamon
Turnover on parchment paper
Bake 360° for 45 minutes. Perfection.

Calories: 103–112
Carbs: 24–26
Fiber: 4 g
Sugars: 5–7 g
Protein 2 g
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Jelly Donut Overnight Oats
Base Ingredients:
• 1/2 cup fat free greek yogurt, plain
• 1/4 cup any milk (I use 1%)
• 1/2 tbsp honey (or any sweetener)
• 1/3 cup rolled oats
• 1/2 tsp vanilla extract
• 1 scoop vanilla protein powder

Filling:
• 1/2 cup frozen raspberries (or blueberries)
• 1/2 tsp honey
Pour half of the base mixture in the bottom of a dish, and then add raspberries. Then pour remaining base mixture on top. Sprinkle cinnamon on top and let it sit in the fridge overnight. Enjoy!
Macros
389 calories
43 g protein
47 g carbs
4 g fat
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High Protein Peanut Butter Cup
Mix:
2/3 cup nonfat Greek yogurt
One scoop vanilla protein powder
2 tbsp. peanut butter powder (PB2)
1 tsp. honey
1/2 tsp. vanilla extract
Top with 1 tbsp. melted zero sugar chocolate chips
Refrigerate 3 hours and enjoy.
Macros:
275 calories
42 G protein
19 g carbs
4 g fat

Low- Fat Chocolate Scones
Mix:
6 tablespoons self-rising flour
4 tablespoons non fat Greek yogurt
2 tablespoons Lilly zero sugar dark chocolate chips
Make two scones. Bake 360 degrees for 25 minutes.
Per a scone:
* Calories: 151
* Protein: 6.4 g
* Carbohydrates: 28 g
* Fiber: ~5 g
* Net carbs: ~23 g
* Fat: 4.3 g
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High Protein Greek Yogurt Bowl
Add 1 teaspoon cinnamon and 1/2 tablespoon honey to a pan. Then add one sliced medium sized banana and cook over medium heat until caramelized.
Put that mixture on top of 1.5 cups of nonfat Greek yogurt. Then top with 1 tablespoon of pecans and 1 tablespoon of lily no sugar added dark chocolate chips and you have a high protein, Greek yogurt bowl.
This is a great breakfast or snack.
430 cal
38 g protein
58 g carbs
9 g fat

High Protein Chocolate Mud Pie
Mix in a magic bullet or food processor:
1/2 cup rolled oats
2/3 cup water
One scoop protein powder
1 tablespoon honey
2 tablespoons cocoa powder
Nuke for one minute and enjoy

Total Macros

* Calories: 358
* Protein: 31 g
* Carbohydrates: 53 g
* Fat: 5.5 g

Banded Shoulder Mobility Routine
Perform this routine before your upper body workout as part of your warmup and you will not only decrease your chances of injuring yourself, but you also improve your mobility and strength.
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High Protein Blueberry Cheesecake
Cook one cup of blueberries until soft. Set aside.
Mix one cup non fat Greek yogurt with 1/2 package of zero sugar cheesecake pudding mix.
Top the cheesecake mixture with the blueberries and you are good to go.
Calories:230
Protein: 25g
Carbs:37g
Fat:0g
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Fall Proof Your Body
One of the best ways to decrease falling episodes is to practice standing on 1 foot. Not only does it improve your sense of balance, it also strengthens your core muscles, builds lower body strength, stabilizes joints, and sharpens your body’s sense of positioning in spatial environments. All it takes is practicing for 30 seconds on each leg 3 to 5 times a day. I guarantee that you will see a noticeable difference if you do this consistently.