Leslie Dee PT

Protein Pancakes 🥞

If your like me a love a wee desert then these are your go to 🙌🏻 if your also like me and cant make a pancake batter to save your life, this is what i call Leslie proof 🙈

Ingredients
Asda American pancake batter mix in a bottle
2.5 x scoops of protein (i used chocolate)powder 75g total
Chocolate chips or any topping to taste.

Makes 6 Pancakes

To the bottle add 2 x scoops of protein, add 200ml water and shake. Once shaken and mostly mixed add a further 50ml of water and shake until all mixed and looks like a pouring consistency.

Add some oil to a bit of kitchen roll and swirl round the pan for a light coating. Heat the pan up and weight out mixture to 70g per portion. Pop into the hot pan. Should come out nice and thick. Add chocolate chips to taste. Flip over once outside starts to form and bubbles appear in the middle.

147 calories per pancake and 12g Protein per pancake with no chocolate chips.

Measure can be doubled up to make a bigger pancake 😋

Some food inspo 😋

First up we have Protein strawberry mouse
I doubled up this recipe.

1 packet of Sugar Free Jelly Powder
200g 0% Fat Free Greek Yoghurt
50g Protein Powder
145ml Hot Water
50ml Cold Water

Mix jelly powder with 145ml hot water, mix until all dissolved. In a bowl mix 200g 0% Fat free Greek Yoghurt and 50g Protein Powder together. Add 50ml cold water to the jelly. Then blend all together, portion out into 2 portions, let it sit in the fridge for a few hours until set.

155-160 Calories per portion, 21-30g Protein depending on Protein powder

Protein Pizza

Base
70g Self Raising Flour
100g 0% Greek Fat Yoghurt
1/2 tea spoon Garlic Powder/granules
1/2 tea spoon Mixed Herbs
Crack of Salt
10g light cheese

Topping
50g Pizza Sauce
10g Light cheese
10g Mozerella
40g Honey Roast Ham
2 slices of Pineapple
Toppings can be changed to needs

Mix 70g Self Raising Flour, 100g 0% Greek Fat Yoghurt,
1/2 tea spoon Garlic Powder/granules, 1/2 tea spoon Mixed Herbs and Crack Salt in a bowl until it looks like Picture 5. Place on a flour worktop, roll out to desired size. Use 10g of light cheese and spread along the edges roll base over the cheese into a crust.

Spread the 50g of Pizza base over evenly, then the 10g light cheese, 10g mozzarella cheese and topping/s of choice.

505 Calories and 31.5g Protein

Showing up for yourself so you can show up for others 🙌🏻 you are ALLOWED to prioritise your needs and wellbeing 🫶🏻 Dont let anyone tell you any different.
Set those examples for others to follow ✅️

Finally the rain has gone, bye goes the treadmill and outside we go, Hoka Mach x2 slowly becoming my favourite trainers.

When she is wanting to try out her new bike, so 5pm on a rainy evening out we go for a cycle for her/ run for me 🚴‍♀️🏃🏼‍♀️

Food Inspo 😋

Now we all know im a foodie 🙈 so anyway I can make it fit my macros I will!

Picture 1
Protein Blueberry Bread
Makes 4 portions
4 Large Eggs, 200g 0% Fat Greek Yoghurt, 240ml Semi Skimmed Milk, 140g Flour, 100g Protein powder (i use Chocolate flavour and its 25g protein per scoop),2 teaspoons Baking Powder, 200g Blueberries and Sweetner or Vanilla essence optional.

378 Calories 37g Protein

Picture 2
Sausage Egg Muffin
Protein Muffin, 1 sausage patty, 1 slice of cheese and 1 medium fried or poached egg

444 Calories 33.8g Protein

Pictures 3 and 4
Protein Breakfast Cheesecake
2 x wheatabix mixed with 1 scoop Protein Powder then with some water to make base, 1 medium sliced Banana, 3 Tablespoons of 0% Fat Greek Yoghurt, 1/2 table spoon of chocolate spread.
Mixed the yoghurt and chocolate spread together and layer on the top.

320 Calories 34g Protein

Simple but effective foods for on the go, can be made and in the fridge ready to go whenever you need. Muffing can be reheated when required.

Hyrox Breaker 2.0

Give it a try and push yourself or grab a friend for some company 💪🏻

Speed and weight is to what you can manage.

We managed this in 46mins.

First look at a Low Impact workout 💪🏻 just need a couple of dumbbells a mat and off you go.

Let me know how you get on. Grab a friend and give it a try

After the snow we have had and between working from home and gyms being closed. It seemed impossible to get out and do anything.

Started off this week with a bang and put together a Hyrox Breaker (trust me its a breaker!). Give it a shot and see what time you can complete it in 🕝

We went and used the Quad Jesmond.

Rower set at resistance 7
Skierg set at resistance 7
6kg Wall Ball
20kg Sandbag
Used the Air runner for our running

Keep your eyes peeled for some more workout. Some Low Impact workouts coming your way for those who are starting their fitness journey or for those that just dont want all the jumping around 👀 by no means are they easy though 🔥

Let's talk about treatments for Lipedema Legs. Being a PT and training as hard as I do and not having the results i want is soul breaking. I always think why would people choose me to PT them when i dont look like your typical athletic and toned PT. I have never been happy or comfortable with my legs. They are one of my biggest insecurities until now. I've made it my mission to spread the word about this and help anyone in the same position.

1. These bad boy Compression stockings. These are one if the treatments with lipedema. These assist with applying graduated pressure to the legs, which helps to support tissues, reduce pain and swelling, and improve lymphatic drainage.

Has anyone else struggled to get these on normally?! Never mind being sore from workouts. Putting these on is like a workout in itself. I swear I look like a wombat rolling about 🙈 if anyone has an easier method. Please let me know 🙏🏻

2. Hot water therapy
The pressure of the water on your limbs can help push lymphatic fluid and blood back towards the torso, aiding circulation. The warm water can be soothing and help with pain, provided it is not too hot or this can qorsen symptoms. The ideal temperature is between 30-33 degrees.

3. Cold water therapy
Cold water can reduce inflammation, decrease pain, and improve mobility

❄️💧😀

If your short for time and want a quick blast thats suitable for any fitness level 💪🏻 Give this one a try either at home, in the gym or with a gym buddy.

Give it a shot and let me know how you get on and your times for completing ⏳️

Getting those steps in consistently is super important.

Making yourself liable is the key here.

This week ive so far covered 52.45k
This month 96.58k
Last month 233.11k

The benefits of which are can reduce stress, improve our cardiovascular system and assist with weight loss.

Get those walking shoes on rain or shine 🚶🏼‍♀️