BEC MUFFINS

  
Bacon Egg and Cheese Muffins!!

-2 egg whites 
-2 slices of turkey bacon
-1/4 slice of cheese (I used Applegate American because life is short and 1/4 slice of cheese won’t make or break your diet! Your body NEEDS some fat. Remember balance and moderation are key to staying on track!)
-Nonstick cooking spray

1. Preheat oven to 350.
2. Spray two cupcake tins with nonstick spray for one serving. You can make more than one serving by doubling ingredients.
3. Line with turkey bacon 1 per tin. I have found this works best if you rip the bacon in half and face curved edge down. Ends of bacon will overlap.
4. Mix egg and egg white in a bowl and pour 1/2 egg mixture into each tin.
5. Bake for 15-20 minutes.
6. Turn off oven. Cut 1/4 slice of cheese in half and put on top of muffin. Leave in oven for 1-2 minutes (until melted).
7. ENJOY ūüôā

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BODY TRANSFORMATION WITH JUST FOUR MODIFICATIONS

  1. Stagnate workout durations to prevent overtraining and shock your body: Monday-90 minutes, Tuesday-45 minutes, Wednesday-60 minutes, Thursday-30, Friday-90 minutes, Saturday-45 minutes, Sunday-Recovery
  2. Switch up exercisesРI never am doing the same exercise, be it cardio, lifting, toning, squatting, for more than 10-15 minutes at a time. I move from one exercise to the next so that my body is constantly adjusting to keep up with me!! The more often it has to adjust, the harder it has to work.
  3. Let your muscles recover. Target one to two muscle groups per workout session and allow several days of recovery inbetween. I workout my biceps, triceps, shoulders, chest, and back 1 day/week, my abs 3-4 days/week, and my lower body 2 days/week. Whatever your goals are-to tone, build muscle, loss weight, get it better shape, etc.- your muscles need rest in order to change!
  4. Let your body recover!!! One thing that most health/fitness fanatics struggle with is taking days off. However, taking a day off to let your body rest is crucial to muscle development and strength, preventing over training and injury, and burning out.

GREEK YOGURT PUMPKIN SHAKE

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Just in time for fall!!! This shake is nutrient packed with 18g of protein and just 200-220 calories!!!

Mix the following ingredients in a blender until they form a smooth consistency:

Ingredients:
-4oz plain greek yogurt
-1 small frozen banana
-1/4 cup purred 100% pumpkin
-1/2 cup vanilla almond/soy milk
-1/2 tsp cinnamon
-1/2 tsp nutmeg
-1/2 tsp of ginger
-2 ice cubes

Optional- Add 2 tbs of light Cool Whip and sprinkle some extra cinnamon (fat burner). Enjoy!!!

Serving: 1