Daily Archives: December 26, 2013

A Quick, Easy, and Healthy Snack

McKay Protein Pancakes


3/4 cup egg whites – I use either Eggland’s Best or Egg Beaters whites

1 whole large egg

2oz. cooked sweet potato

1 serving Vanilla protein powder

1 tbsp. Fage

1/4 cup oats – I use the Quaker 1-minute instant since it is already milled down

1/2 tsp. cinnamon

1/2 tsp. pumpkin spice

1 tsp. vanilla extract

Truvia to sweeten

Blend everything together, I use my Magic Bullet. Spray small crepe pan with Pam, and pour 1/2 of the mix (approximately 3/4 cup) in the pan. Cook over medium heat.

These are great for both a healthy hot breakfast or a cold midday snack to pack in your lunch bag. I like to toss one in a Ziploc bag, to snack on at my desk.

**Courtesy of Peggy Golden Hayes.**

WOD: Legs

** 15-minute warmup on the bike trainer at 11 miles per hour**

4 sets…

20 walking lunges…carry at least 20lbs. dumb bells each hand (total 40lbs.)

20 kettle bell swing throughs…kettle bell = at least 20lbs.

20 kettle bell curtsy lunges…kettle bell = at least 20lbs.

Kettle bell step-ups…12 each leg….kettle bell = at least 20lbs.

20 dead lifts…at least 40lbs.

10 burpees

**15-min bike trainer cool down at 11 miles per hour**

This workout is courtesy of my phenomenal personal trainer Peggy Golden Hayes.