Total Transformation Workout


We've finished week three of the Food Journal Challenge and I hope everyone is still going strong! Keep writing, & keep up the hard work! Last week I reminded you to make sure you were getting your daily dose of vegetables, and this week I want you to remember your protein! We should be trying to consume half our body weight in grams of protein each day. For those who exercise regularly, adding 15-20 grams extra to your total is a great idea. Below you will find an easy, delicious homemade protein bar recipe! The protein bars are so great to have on hand, especially right after a tough workout!

And speaking of tough workouts, give the Total Transformation Workout a try this week! 5 exercises using all muscle groups-- your whole body will thank you when you are finished!

Also, due to recent interest from several people, TransFit  is now offering Personalized Online Training!  I would love to hear feedback from anyone that may be interested in this new service! Please feel free to email me if you are interested!



Homemade Protein Bar Approximately 180-220 calories; 15-20g protein


Ingredients: 2 & 1/2 cups whole grain oats 1/2 cup natural creamy peanut butter 4 scoops vanilla protein powder 1/2 cup unsweetened almond milk 1 tsp pure vanilla extract 1 tsp cinnamon

Directions: 1. Line a 8x8 dish with wax paper 2. Mix all ingredients by hand 3. Press mixture down into dish, using a spatula to flatten 4. Freeze for 30 minutes. Cut into six or eight bars. Refrigerate. Enjoy!

-- Whatever you do, do enthusiastically, as something done for the Lord... Colossians 3:23 

Blessings, Caroline