PT Evolve

Protein yoghurt you say...?

Well I start with the following

6 portions approx 40-45g protein

1 tub high protein natural yoghurt (no flavour)
6 scoops anabolix hydrolysed whey protein (vanilla)

Whisk together and flavour to taste.

This week I added 1c frozen mango, 1c tinned peaches drained. Smoosh together then add to the yoghurt. Portion as needed (a must in this house). Sprinkle with sides when serving.

Banana and Coconut Cake (12pce)

2x mashed banana
1c banana or vanilla protein powder
1.25 c Coconut
1.5c Greek yoghurt
1tsp cinnamon or to taste
3 eggs
1tsp Baking powder
1c almond meal

Combine in a bowl, add to a lined square cake tin. Cook at 180deg 20min, turn then another 20min. We enjoyed with some splitz vanilla and raspberry sorbet (highly recommend)

Banana and Coconut cake (makes 12pce)

2 mashed Bananas
1c banana protein powder (or vanilla)
1 1/4c desicated coconut
1c almond meal
1.5c greek yoghurt natural
1tsp cinnamon or to taste
1tsp citrus zest (i didnt this time but needs it)
3 eggs
1tsp baking powder

Mix it all in a bowl, add to lined square baking tray. Cook in moderate oven, 20min, turn, another 20min. Clean skewer is a goodun. We splashed out snd served with splitz raspberry and vanilla sorbet

When u have the best coach in the gym, you know it's gonna be a great day...

After a near 3yr hiatus from the platform and a s**t tonne of life changes over the last few years, he said whaddya reckon and I said yeah why not?!

The last few years have been inconsistent training at best, some poor lifestyle choices but around about 6wks prep, the day was about having fun and seeing what happens.

6 for 6 all whites finished with 82.5kg bench and 142.5kg dead and a silver medal. Not too shabby.

Thanks again always to the best guy in the house we always have the best days together on comp days. My brother from another mother is a great coach and friend! The girls were an awesome cheer squad too keeping the day light and fun .anne.lee

After 7 very dry days, im cracking a cold 🍺

Cheers!!

Cheers to the freakin weekend!! Wine tasting done, time for lunch.

Tough news overnight but still wake up and put on my shirt.
👌
Still a Rucci's crew gal!!
💪
Will still keep myself going as long as possible despite gym closures.... I have a big house and patio to accommodate the social distancing boundaries. Sorry Gary Brown your world is gonna get flipped upside down Watch this space for updates!!
✌
Follow for his
🤙

Recipe Alert!!

🧀Parmesan crusted cauli🧀
1 head cauli broken into florets
2 eggs
2tbs plain flour
3/4c panko breadcrumbs
1tbs Italian herbs
2tbs shredded parmesan

Combine egg and flour with salt and pepper.
Combine panko with herbs and parmesan. Toss cauli thru egg mix, then crumb and pop onto oven tray.... roast till golden.


🍋Lentil salad🥗
2 cans lentils drained
1 celery stalk fine dice
1/2 small red onion fine dice
1/2c dried cranberries
1 lemon juice
Drizzle macadamia oil

Combine all ingredients and season to taste



🍗Lemon & Thyme Chicken🍋
600g chicken thigh
2 lemons juice and rind
1/4c olive oil
4 cloves of garlic crushed
1-2tsp dried thyme
.
Combine all ingredients and marinate for 20min.... place on oven tray spaced out and cook at 200°c for about 15min, til chicken has some colour...
🍽
👩🏼‍🍳

Strawberry Bliss Bowls
🍓🍓🍓🍓🍓
200g greek yoghurt
1 scoop strawberry protein powder
1tsp acai powder
3 toasted macadamias
1-2 sliced strawberries
1tsp toasted coconut
1-2 grates of white choc


Whisk yoghurt, protein, acai powder together, b**g in a bowl.
Sprinkles the extras on top to make it look pretty.... delicious!

Macros for full portion:
P: 30.6
F: 34.3
C: 24.2

🍅Not a boring bean salad🍅

Makes 7x 1cup serves

2 cans 5 bean salad (rinse and drain)
1 punnet cherry tomatoes (quartered)
1/2 red onion (fine dice)
1 med green capsicum (diced)
Big handful parsley (rough chopped)
1 heaped Tbs whole grain mustard
2Tbs Evoo
2Tbs red wine vinegar

Combine all the things and serve....