Good morning Reader,
Isn’t it great to skip the school lunch prep during the holidays?!
I’ve been under the weather with a cold, but I’ve still managed to enjoy some walks with the dogs. It’s a simple and uplifting way to stay active, and the best part? It’s something the whole family can enjoy. The kids can ride their bikes or scoot alongside, making it a fun outing for everyone!
Walking is a fantastic exercise to boost your energy and fitness, especially now that it’s cooler. It might be a bit tough to start, but the refreshing feeling afterward is totally worth it. Here’s how to spice up your walking routine:
- Hill Walking: Start with gentle slopes and work your way up to challenge your muscles and heart.
-
Interval Walking: Mix it up with this pattern:
- Warm-Up: A 5-minute easy walk to get going.
- Intervals: Speed up for 1 minute, then relax into a moderate walk for 2 minutes. Repeat this 5-10 times.
- Cool Down: A 5-minute moderate walk to finish.
Aim for a 30-minute walk, 5 days a week. It’s a small commitment with big benefits for your health.
Healthy Protein Donuts:
Looking for a healthy and protein-packed snack? Try my delicious protein donuts! They’re a great way to get your protein fix and satisfy your sweet tooth without the guilt. See the recipe below. These donuts are not only tasty but also a fun kitchen project with the kids. Plus, they’re a great way to keep everyone’s energy up in a healthy way.
Female-Focused Fitness Classes:
Want to kick your fitness up a notch? I’m excited to invite you to trial sessions at our Castlemaine studio, starting Monday 15th for two weeks! Here’s what we’ve got lined up:
- Early Morning Sessions: Get energised before the kids wake up or sneak out for a quick 30-minute session while they’re with your partner.
- Post-School Drop-Off (9:30 AM): Perfect timing for after you’ve dropped off the kids—and they can come too!
- Friday’s Post-Natal Class (10 AM): Tailored for mums and bubs.
Can’t wait to see you there! Reserve your spot.
Hope you find these walking tips helpful and enjoy making the protein donuts! Small steps can make a big difference to your health.
Stay active and take care!
Cheers,
Nic x
Get Fit with Nic Personal Training
Studio for Women
Myring Street, Castlemaine
www.getfitwithnic.com.au
ph: 0409 800 487
Protein Donuts |
|
Serves 8
140g Greek yoghurt
2 eggs
2 tbsp. melted butter, room temp
1½ tsp. vanilla extract
115g almond flour
60g vanilla protein powder
1½ tsp. baking powder
¼ tsp. salt
2-4 tbsp. water
Frosting:
60g cream cheese, well softened
2 tbsp. butter, room temp
30g powdered sugar, or sweetener of choice
½ tsp. vanilla extract
1 tsp. sprinkles, if desired
|
Instructions:
Preheat the oven to 190°C.
Grease an 8 well donut pan.
In a large bowl, whisk together the yoghurt, eggs, butter and vanilla extract until well combined.
Now add the almond flour, vanilla protein, baking powder and salt, and whisk until smooth. Add just enough water until you have a thick but pourable consistency.
Divide the batter equally between each well of the donut pan, filling to about ¾ full.
Place the donut pan into the hot oven and bake for 10-15 minutes, until the tops are just firm to the touch. Remove from the oven and set aside on a wire rack, allowing the donuts to cool in the pan.
To make the frosting, place the cream cheese and butter in a bowl and beat together until very smooth. Add in the powdered sugar and vanilla extract and beat through.
Spread the frosting over the top of the cooled donuts and add sprinkles if desired.
Store the donuts in an airtight container in the refrigerator for 2-3 days.
