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Cravings Buster: Protein Brownies

Finding something that tastes like a cheat but packs 7 grams of protein and 1.8 grams of carbs per serving is one of those moments that makes you step back and say, "Yeah. Life. It totally is worth living."

We discovered this little brownie recipe on ProteinPOW.com, a blog written by Anna Sward and dedicated to protein powder recipes. It was contributed by Layne Norton, who in addition to having a PhD in nutritional sciences, also happens to be a natural pro bodybuilder.

Enjoy.

Ingredients:
85g chocolate whey
92g unsweetened dark chocolate
240g egg whites
80g cooking splenda
1 tablespoon baking powder
60g reduced calorie butter
120g walden farms zero calorie chocolate syrup
228g zero fat cream cheese

Directions:
Preheat oven to 350 degrees
Set cream cheese out for 20 - 30 minutes to soften
Mix all ingredients in large bowl using a hand mixer until batter is nice and smooth
Pour batter into pre-sprayed baking tray
Bake at 350 degrees for 20 minutes

Nutritional Information (per slice, if you divide into 20 slices):
59.4 calories
1.78g carbs
7.2g protein
2.5g fat
0.55g fiber

Reveal #924

Erica Jordan lost 17 pounds and 21 inches during her 12 week RevEx program. She dropped from 27 to 17 percent body fat and lost four dress sizes! In her own words: "Pretty hot, so you can't touch this! LOL"

Cravings Buster - Protein Banana Bread

So you've got a craving for something sweet, maybe something baked. You also, as luck would have it, are in need of a complex carb with a little bit of protein.

Enter the protein banana bread. 

A word to the wise: This stuff tastes good. It might be a good idea to cut it up into serving sizes and then individually wrap them in sandwich bags so that you only eat one at a time. 

Nutrition

A 1/8th serving will pack the following:

Carbs:     20.8 g

Fat:         2.4 g

Protein:   11.9 g

Calories: 147

Dry ingredients:

• 1 cup oat flour
• 1 Tbsp. cinnamon
• 1/2 tsp. baking soda
• 1/4 tsp salt
• 2 scoops vanilla or plain whey protein powder

Wet ingredients:

• 3 egg whites
• 1/2 cup Ricotta cheese
• 2 large bananas mashed
• 4 packs Stevia or 1/2 cup Splenda
• 2 oz. water

Directions: 

1. Mix dry ingredients together in a bowl. 
2. Mash bananas and mix together wet ingredients. 
3. Combine ingredients and pour into a baking dish that has been sprayed with Pam. 
4. Bake at 350 degrees for 17 to 20 minutes. (Depending on the oven, it might take up to as much as 45 minutes)

Reveal #702: Part Two

Tonja looks awesome and lost 15 pounds in her second, 12-week RevEx program.

Q&A with Transformation #922

After 12 weeks, Erin Wares lost an amazing 40 pounds and four dress sizes. But she gained a new lease on life, and not to mention, a new fondness for exercise and clean eating.

Q: Why did you sign up with the RevEx program?
A: My best friend forced me to! Hahahaha...She had done the program and loved it, and told me she thought it would be a life changer (saver) for me!

Q: Are you happy with the results?

A: Happy doesn't begin to describe it! I can't imagine what I would be like right now if I hadn't done the program! I'm a new person inside and out, mentally, physically, emotionally, and visually...lol!!

Q: What was the hardest part of the program?

A: Many things...talking myself into working out everyday, for the first few weeks (after that I looked forward to the workouts) ...Not drinking any alcohol for three months was quite tough!!

My family was (still is) going through a very difficult time throughout the three months and many times I felt the need to call it quits and focus on the personal stuff, but I realized the fitness and the intense nutrition program took my mind off of things for a little while and gave me that release I needed to stay sane!

Q: What was the best part?

A: Learning, whole-heartedly, the mind is stronger than the stomach! Eating five times a day, 250 calories per meal...and clean fresh foods fills me up soooo much more than three, 1200 calorie meals loaded with bad carbs! And honestly, I can't eat fast food anymore, it actually makes me sick...that saves money and unnecessary calories!!! Yay

Q: Was there any part of the experience that surprised you?

A: It surprised me that I actually kinda like working out. I even went on vacation near the end of the program and exercised while on vacation...SHOCKING! Four months ago, you couldn't pay me to walk into a gym!! And ....Asparagus isn't THAT bad...ok yes it is!! LOL

Transformation #922

Erin lost 40 pounds and 51 inches in 12 weeks! You go, girl!

Transformation Complete

"I remember on our first workout, how I thought I was going to puke the whole time. Running 200 meters winded me and I couldn't do a pull up without the assistance of an elastic band."

"Now I can run a few miles before breaking a sweat and can do 15 pull ups in a row (maybe more). And I have the abs back I had as a child."

"Thanks to my trainers Whittney Clinkscales, Corbin, Jeremiah and Mariah Ziegler." - Camron Rushin

Cravings are your friends

Much like squirrels do acorns or the Sultan of Brunei does wives, our bodies like to hoard fat. And what happens when that fat gets burned? The body panics and sends out a Bat Signal asking for more. Because even at the cellular level, we’re wired to be greedy and selfish.

So don’t think of those sudden cravings for pizza or donuts as signs of weakness. They’re a sign that you’re doing well and the program is working as it should. Often, the strongest cravings, the kind that make you want to bum rush your coworker eating the chocolate éclair, are a signal that the body is about to burn some pounds. It’s almost like clockwork.

Comfort Food 

Cravings usually come in the form of whatever it is that comforts you. For some, it’s pizza or hamburgers or whatever Mom used to make that made the world seem like a safe place, after all. For others, it’s chicken enchiladas with cheese, sour cream and verde sauce. Milkshakes. Ice cream. It’s usually a combination of fat and carbs because those combined give you the biggest calorie bang for your buck.

Even if it’s a hamburger you can’t stop thinking about, it’s probably not the protein your body is after, but the fatty meat.

And what happens if you give in? Don’t sweat it. That’s your cheat day. Write it down, plug it into your calorie counter and move on, shame free. When you add shame into the mix, that’s when people quit their programs.

Cravings are worse if you are not sleeping enough. If you’re life is stressful. Think of them as a signal that it’s time to set some priorities.

Cheat Day

An important aspect of a meal plan is the cheat day. You’ll be better off eating super clean for six days and then cheating that seventh day than you would eating mostly clean 7 days a week. Think of the cheat day or cheat meal as Michael Jordan knowing he won’t make 100 percent of the shots he takes. It's the steam that we let out of the tea pot.

Cravings Combat Strategies

As far as dealing with cravings that happen in the middle of the week, a few days removed from your last cheat meal, clean substitutes will help. A paleo pizza with almond crust will satisfy a pizza craving. Follow up a clean meal with a protein brownie or a piece of protein banana bread.

There are really good MyFit Food sugarless chocolate and coconut truffles that taste rich. They sell them in very manageable portions of three.

Or head down to Whole Foods and get yourself single servings of Justin’s chocolate almond butter or chocolate hazelnut butter. You can open them up and squeeze them. They are clean and delicious and they will totally fill a craving.

Support

Structuring your lifestyle so you don’t have to come face to face with your cravings every day is also important. Don’t keep those Keebler chocolate chip cookies around the house. Get the buy-in from your spouse and kids.

When your husband or wife sees how you look after 12 weeks, chances are they’re going to want you to stay that way and will be more than willing to not stock the 5 gallon jug of Blue Bell ice cream in the freezer.

Q&A with Transformation #916

Carlos Gieseken is a 36 year-old web content writer for a state agency. He went from 223 pounds to 189 pounds in 12 weeks.

Q: Why did you sign up for the RevEx program?

A: I’ve been struggling with weight for the past 10 years or so. Usually I’ll join a running group or some other exercise program and lose weight for a little while but then it will come right back. I wanted to change my lifestyle and try to find something that is sustainable for the rest of my life. Plus I’d decided I wanted to match my 5k time from high school. In order to do that, I would first have to lose a bunch of weight. I’d looked at the RevEx before and after pictures in Austin Fit Magazine for a long time and finally I decided to join.

Q: Are you happy with the results?

A: The results with the program were amazing. If you stick to the meal plan, and do your homework, you will see results. I had initially set a goal of losing 27 pounds. I exceeded that by 7 pounds. I never in a million years thought I’d reach my goal when the program started, to be honest with you. But I stuck with it and the results followed.

Q: What was the hardest part of the program?

A: The workouts are really, really hard. After a few weeks your body gets used to them and you’re better able to manage the pain, but that first week was really, really hard. I was getting pushed to my limit every time. But it feels really good as the program progresses and you’re able to do exercises and circuits that you couldn’t do at first.

Q: What was the best part?

A: The best part has definitely been the support I’ve gotten from my friends and family. At first, I honestly thought they’d make fun of me for doing something like this. But they’ve been nothing but supportive. I had friends sending me text messages saying, “You’re doing great! Keep up the good work.” My coworkers used to poke fun at the weight I’d gained over the last couple of years. Now they’re impressed with my discipline and with how much weight I’ve lost. It’s a great feeling. 

Not fitting in my clothes anymore is also pretty cool. That’s an amazing feeling. I went from a size 36 pants to size 32. That was another goal I never thought I would hit.

Q: Why did you choose a group workout instead of one-on-one training?

A: I like the group workouts because I get motivated by seeing people around me working hard. I’m amazed at how hard everyone works. It’s a group of really great people. We have fun joking around and bonding through the shared pain.

Q: Was there anything about the experience that surprised you?

A: I was surprised at how I was able to stick to the food plan. I was also amazed at how full I felt even though I was eating close to half the number of calories I normally eat. It turns out protein, vegetables and complex carbs make you feel a lot fuller than junk food does.

Community Workout: June 30, 2012

This is what a Saturday morning looks like...

Transformation Tip #89

Photo by Ed Yourdon

Use your weaknesses as strengths. Moms always tell us they feel too guilty to workout with the kids around...

Perfect! Get a jog stroller and momma-guilt your way down to Auditorium Shores. Your kids will love you for the lasting memories and you'll get your cardio done when you otherwise wouldn't have.

So you come out AHEAD of the kiddo-less. How's that for strategy? Plus, you'll be instilling this mindset onto your kids: Exercise is fun!

Spend time with your kids and pass on values that will last a life time, all while working your way to this:

Second Time's a Charm

Tonja Jaquess Hancock looks awesome in her second photo shoot reveal. And we'll go as far as to say she looks better than the first!

It was fun following her Facebook feed the hours following the shoot, including trips to a pizza place and a burger joint. Nice job, Tonja!

Storming, Norming and Performing

There comes a point, sooner or later, where you accept the fact that you can’t go it alone. And then you turn to someone, a friend, a family member, or a program like RevEx, because you’re down for a serious overhaul. 

But there are obstacles that will crop up, one way or the other, on the way to your transformation. If Moses can get through it on his way through the Red Sea, you can get through it on your way to a new you.

Way back in 1965, a guy by the name of Bruce Tuckman came up with the stages of group development: Forming – Storming – Norming – Performing. His theory was that a group had to go through these stages in order to become a kick-butt, cohesive team.

The same idea applies to making a transformation in your life, whether it’s a new job or a new exercise and diet regimen.

Storming

Like the name implies, this one is all about raging against outside forces. People fear change, and let’s face it, your body and your life are going through a heck of a change.

You’ve got all these workouts you’re doing. You’ve got this new food plan you’re eating. The kids are screaming and you only had six hours of sleep last night. It’s natural to want to rebel.

“Hold up. I can’t eat ice cream? Not even on my cheat day? WTF???”, you might ask of your RevEx client manager. “Why do we have to run before and after burpees? F burpees!”

Norming

So you’ve been doing this for a few weeks now. And it’s not so bad. It’s become second nature to look for a source of 30 or so grams of protein with every meal. A gallon of water a day? No sweat.

You’re getting used to those workouts that used to make you want to throw up. Heck, you’re looking forward to them. It’s getting to the point where you almost need them in order to get through your day.

You’re weekly photos are starting to show some results. You actually start to crave cottage cheese.

Performing

The Red Sea is closing behind you and it’s time to sink or swim. But that’s OK, because you are starting to FEEL this. Like a distance runner who has found his groove, this is starting to feel easy.

You’ve received diet and workout tweaks from your client manager and you’ve got your eating down. More veggies? Yeah, I’ve got your veggies right here. You say I need more protein in order to keep up with my lean body mass? Here you go, food log. More protein.

The burpees aren’t bad at all. Where before, 10 made you wish you were dead, now 15 feel downright comfortable. You look forward to heading over to Gold’s or 24 to get your homework in. You’ve got your eyes on the prize.

The pounds are just falling. That weight goal is within sight!

Check It

Whether it’s your first transformation or your 15^th, the key is knowing what to expect and accepting that it’s not a reflection on you. Just knowing you’re in one of these stages will help you get through it.

Trainer Spotlight: Kevan Smith

Kevan Smith is a 27 year-old Austin native who has worked as a trainer for almost seven years. He earned his training certification through the Marine Corps, where he served for four years.

Q: How did you get into training?

A: I always had an interest in it. Then I got lucky and was able to get certified. I always had a passion for it.

Q: What’s your favorite part of your job?

A: Interaction with people. Helping people reach their goals.

Q: How would you describe your training style?

A: I like to really push my clients but at the same time I want them to enjoy what they are doing. I try to push them without pushing and be demanding without being demanding. I try to make group workouts a family environment where everyone can interact and have fun.

Q: What kind of training do you do?

A: I do primarily personal training. I do one-on-one and two-on-one. I run one group training, Monday through Thursday at 5:30 p.m.

Q: How are one-on-one and group training different?

A: One-on-one and two-on-one are a lot more intimate. I can adjust the program specifically just for the individual. While the group I can still do that, it limits it.

Group training you learn to keep an eye on everyone at the same time. You adjust weights and sets according to their individuals.

Q: What motivates you to work out? What do you train for?

A: I enjoy it. It’s a good stress reliever. It’s good way to unwind and mentally shut down. I feel like if I don’t do it, I don’t have the same energy level. So I require it at this point.

Q: Do you ever have days where you don’t feel like working out? If so, what’s your strategy?

A: Absolutely. Some days I’ll push through it. Some days you just have to recognize your body. You need to know your body and know when your body needs extra time to repair. It can’t be just feeling lethargic and lazy. It’s understanding your body. The signs can be similar.

Q: What’s your workout routine during the course of a week?
A: I work out six days a week. I do cardio one to two days a week.

Q: How has your experience in the Marine Corps affected how you train and your life, in general?

A: The Marine Corps influenced me in that it helps me understand how to taper someone to slowly advance them from beginner to advanced level and to understand the concepts. It’s also good for time management so I can prioritize everything.

Guest Blog: Exercise Increases Survival Rates for Cancer Patients

By David Haas

A consistent workout routine can improve the chances of survival for cancer patients while also increasing the quality of their lives.

According to the American Cancer Society, even a small amount of physical activity can be beneficial. Medical experts say exercise should be added to the treatment plan for all cancers.

Survival Rates

Research strongly suggests that cancer patients who regularly exercise have higher survival rates. Among breast cancer patients, 150 minutes of weekly exercise can lower the risk of recurrence or death by 40 percent. The same amount of physical activity can lower a prostate cancer patient’s risk of death by 30 percent.

All cancer patients can benefit from reduced risk for heart disease, osteoporosis, depression, and fatigue. Cancer treatment can weaken the body and physical activity keeps muscles working properly.

A workout routine does not have to be strenuous in order to be effective. Swimming, dancing, and gardening are all beneficial.

Exercise can ease the discomforts associated with long-term bed rest, for example. Lying in bed can cause skin sores, joint stiffness, constipation, depression, and weak muscles.

 Aerobic Workouts
 
Aerobic exercises like brisk walking, bike riding and running can help cancer patients maintain their strength and stay in a positive mental state. Aerobics increase heart rate, improve circulation, and reduce stress while speeding up metabolism, reducing body fat, and increasing lean muscle mass.

It is recommended that cancer patients do at least 30 minutes of aerobics daily. Patients who do not have the energy for a 30-minute workout can break up their routine into three, 10-minute segments. 

Strength Training

Strength training can lessen the negative effects of chemotherapy. Chemotherapy can cause women to rapidly lose bone density, for example. Weight lifting will help tone the body, increase bone density, and prevent muscle loss.

Balancing Exercises

A good sense of balance is very important for cancer patients as they face a higher risk of injury. Certain cancer drugs can impair a patient’s balance and chemotherapy will increase the likelihood of broken bones in a fall. Leg stands, alternating for one minute at a time on each leg, can improve balance.

David Haas is a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance. He often blogs about creative fitness ideas for those dealing with cancer.

Two Community Workout Options this Saturday!

This Saturday, June 16, you get two opportunities for fun and fitness in the ATX:

1. Crossfit Austin's "Murph Day 2012"

Held in memory of Medal of Honor winner Lt. Michael Murphy, proceeds from this annual competition benefit the Navy Seal Foundation.

When: 8 a.m. 
Where: 8708 South Congress Ave., Suite A180 and A190, Austin, TX 78745.

Check out the website for more information.

2. Free Community Workout: Stephen F. Austin High School Track

As always, this free, weekly RevEx workout is held on the east side of the Austin High School track starting at 8 a.m. Nicole will lead.

Bring a water bottle, a smile, your friends and your dog. Fun will be had by all.

When: 8 a.m.
Where: Stephen F. Austin High School Track, north side of Town Lake, near intersection of Caesar Chavez and MoPac.

Q&A with Transformation #910

Originally from Pittsburgh, Pa., Brian Potter is a 35 year-old busy professional who works in sales for American Express. Through 12 weeks of one-on-one workouts, he went from 176 pounds to 157. His body fat dropped from 15 % to an amazing 6.5 %.

Q: Why did you sign up for the RevEx program?
A: I signed up to get in better shape and improve my performance in volleyball. I play indoor and sand and coach  junior 16 and under boys.

I’ve been playing for essentially 20 years. I started playing as a sophomore in high school. I played club ball in college. 

Q: Are you happy with the results?
A: Yeah, definitely.

Q: What was the hardest part of the program?
A: The hardest part was probably the nutrition. Just making sure I had my meals planned out.

I also cook a lot of stuff. I kept things pretty simple. I didn’t do a lot of recipes. Grilled chicken. A lot of fruit and oatmeal.

Q: What was the best part?
A: The results. The workouts were good as well. The community workouts were cool … The Saturdays were cool to meet up with people and catch up with people’s progress.

Q: Did you find it hard or easy to lose the weight?
A: I don’t want to say easy. I worked out six days a week, sometimes two times a day. I was sticking to the plan doing what I needed to do and the results came.

Q: What have your friends and family said?
A: They’re impressed. They’re happy. They’re like “Oh wow. Tell me what you have been doing. How did you do it? How were you eating? What kind of workouts were you doing.” It was all really positive feedback. It was definitely gratifying.

Q: Why did you choose one-on-one training?
A: I just thought that would fit what I wanted to do a little better. I thought I’d be able to get more tailored program. I wanted to focus on the performance aspects. The weight loss and the aesthetics would come with it.

Q: Was there anything about the experience that surprised you?
A: To be honest, I’d say the results were surprising, if you’ve never gotten those kinds of results before. It was amazing to see your body change like that. I wouldn’t say it was as much of a surprise because of the amount of work that went into it. Once I did the consistent work, the results came pretty easily.