Chocolate Protein Pancakes

These protein pancakes might be the easiest to make of any protein pancakes recipe I have ever attempted. Believe it or not, these are as easy to make as regular pancakes (say what?). There is no blender or food processor required, so even the newbie chef can master these. They are chocolately, delicious, and when topped with some sugar free chocolate syrup and strawberries they make for an incredible post-workout meal. There are full of protein, complex carbs, and fiber so this meal will keep you full and energized all morning. 

3 scoops/servings whey protein (I used Whey-HD by BPI Sports in Vanilla Caramel, available here
3/4 cup quinoa flour
3/4 cup liquid egg white
3/8 cup unsweetened almond milk
2 tsp baking powder
6 tbsp cocoa powder
1 tsp stevia or sweetener of your choice.

There is really no need to separate dry or liquid ingredients with this recipe. I added the protein, flour, egg whites, cocoa powder, baking powder, and stevia together; and afterwards added almond milk until it looked like the consistency of a typical pancake batter.

Cook over low-medium heat and use nonstick cooking spray, and respray in between rounds of pancakes. This recipe makes enough for 2 hungry people, see nutrition below.

Nutrition: For 1 serving (recipe makes 2, without toppings)

Calories: 488
Carbohydrates: 38 grams
Fat: 7 grams
Protein: 66 grams
Fiber: 8 grams


Erin Stern's Elite Body 4 Week Progress

About a week and a half ago, I completed four weeks of Erin Stern's Elite Body Trainer, link here. I said that I would post progress pictures after the four week trainer, and give my thoughts on it. 

Elite Body was not only challenging, and fun, but I feel like I am seeing visible results in terms of muscle growth. It is not a program I would recommend to someone brand new to the weight room unless you have help from a certified trainer or coach to demonstrate proper form for certain movements like power jerks (the second portion of a clean and jerk) and barbell squats if those are new exercises for you.

The plyometric components of the workouts and the fact that nearly every exercise was supersetted (two exercises performed with as little rest as possible in between) made these workouts feel like I was challenging not only my physical strength but also my mental strength.

Below is my before picture; and, to clarify, I am about 5'11.5" without shoes. The changes in the photos look small, even to me, but because I am so tall, I would have to gain A LOT of muscle very rapidly for a visibly dramatic change in muscle size. Also, my stomach varies a lot in how defined it looks based on how much (or especially how little) I ate the day or so before taking a photo, so I don't think it's a good measure of progress. I think arms/legs made more of a change and are less likely to fluctuate in size/muscle tone if I accidentally ate a calorie deficit the day before.

This photo below is from the beginning of week 2 of the Elite Body trainer, note my shoulders and traps are gaining size from the photo before.
This photo below in the blue sports bra is from the middle of week 2, shoulder progress is still visible, arms are looking slightly more defined. Stomach also looks stronger. 

 These next two photos are from Week 3 of the Elite Body Trainer, I had to take this shameless selfie because I thought my bum looked huge that day. I am a recovering flat-bum-syndrome skinny girl, so any evidence that I am building a better lower body is way too exciting for me. Also, I went up about 20 lbs in my barbell squat (same number of sets/reps) over the 4 weeks of the trainer.

Below, legs are looking more muscular (and larger, hello quadzilla) in this photo from Week 3.
Abdominals look stronger and more developed, as well as separation between the delts and bicep.
I took these photos below this past week, so you guys could see a little better the muscle I do have. As I said before, I am quite tall, and generally I look a little shrimpy, even when I flex. My waist is about 24" and hips are 35", I am working to build muscle as well as my metabolism, but obviously building muscle is a longer and more difficult process for women than men. Below you can see lats are filling in, as well as delts, biceps/tris. 

I hope you liked this review, I thought Elite Body was absolutely awesome, and Erin Stern is a great role model for all the fit chicks out there. If you have questions/comments, comment below or email me at chicinsneakers.blog@gmail.com


This is the 90s

Outfit details: Schutz gladiator sandals, 90s thrifted dress, DKNY watch, Ochirly Bag
I'm sure I have mentioned on more than one occasion that I have a major affinity for anything reminiscent of 90s. This thrifted, or 90s vintage (if that's a thing), dress is something I found in my local thrift store for less than $5. The daisy print, the princess seams, and the length all made it such a score and make it easily wearable with an on-trend feeling. Motel has been having a major daisy moment this summer, so I'm not the only one. I paired the dress with these gold Schutz gladiators rather than a chunky creeper or flatform, so as not to be too literal; despite my unrequited desire to live everyday like Cher Horowitz. The bag is something I picked up from Beijing a couple summers ago, I'm not sure if this brand retails in the U.S. or Europe. 

Summer has been flying by, somewhat literally, I've been going back and forth a lot between Denver, California, and my current home in the midwest. More photos to come from my adventures. 

Proof that I am not model material.... lol


Orange Dreamsicle Smoothie

6 oz organic orange juice or fresh squeezed orange juice
4 oz unsweetened almond milk
1 scoop Cellucor Whey in Cor-fetti or cake batter flavored protein powder
1 large handful ice
dash of stevia

This smoothie is the perfect post-workout treat, or to manage a sweet tooth. The orange juice mixes with the cake batter flavored protein powder perfectly for an orange julius-like smoothie. You could swap another kind of protein powder if you want, Dymatize make a cake batter flavored whey, and even vanilla protein powder would probably work here. Scroll down for smoothie nutrition info.

Nutrition for 1 Smoothie:

Calories: 220
Carbohydrates: 22 grams
Fat: 2 gram
Protein: 27 grams 



Pink Leopard

Outfit Details: Thrifted leopard blouse, Ann Taylor tank, BDG short similar here, Zara chain bag and loafers, Dolce & Gabbana Sunglasses, DKNY watch

 This outfit was a last minute, running out the door type of look. The blouse is a thrifted gem I found recently, it has a funky pink leopard (or cheetah?) print that feels very right now and very 90s at the same time. I've been a fan of thrifting since college, when my checking account hit the cold hard pavement of reality. And, since fashion is cyclical, you can always find things that are on trend or feel current. These photos came out a little wonky, I realized the camera and it lighting settings were wrong once I uploaded the photos. Hopefully the special details on the shoes and bag came through. These Zara loafers are my new favorite, I can't get enough chains apparently. More looks to come soon, with better lighting (I promise!).


Mocha Bundt Cake

This is the first protein bundt cake I have ever made, and I was absolutely shocked it cooked as well as it did. I imagined it burning and sticking to the pan, and completely crumbling apart, luckily that did not happen. However, I did use a non stick pan and sprayed it with non-stick cooking spray before I baked it.

Using this recipe, I made a couple modifications. I didn't have coconut flour on hand, so I swapped fava (garbanzo) bean flour. I also used Javapro protein powder, almond extract (instead of vanilla extract), and stevia (instead of coconut sugar). I added a tbsp of sliced almonds into the batter to add a little crunch, and the cake tasted amazing! 

The result (below) is not so pretty, but your tastebuds will thank you. I think I should have either baked it in a regular cake pan and iced it, or left it as a bundt cake and skipped the icing. 

It looks nice out of the mold...

I clearly need to work on my presentation.


Faux leather

Outfit details: Zara heels, Forever 21 faux leather skirt, BDG crop top, Nasty Gal sunglasses, DKNY watch, Michael Kors clutch (similar here)

I mentioned yesterday I accidentally left my camera in the car instead of packing it on my trip to Denver over the weekend. It was pretty disappointing, especially since we made it to Garden of the Gods park in Colorado Springs on our last day. There are sometimes a phone camera just won't cut it. 

This is an outfit I wore last week to dinner at a local brewery. The skirt is a faux leather pencil skirt, that normally would be almost unwearable in summer. But since temps have been low, it felt just right. I paired it with a long sleeve crop top from Urban Outfitters and some warm colored accessories to match.


Power Chicken Salad

Hey guys, I'm so sorry for not posting anything on this past Friday/Monday, I left my camera at home (on accident) while I was out of town this weekend. I meant to share this recipe on Friday or over the weekend as a awesome lunch that can be prepped in bulk ahead of time. 

You will need:
2 lbs chicken without antibiotics
1 bunch organic celery 
2-3 lemons
1 cup sliced almonds
2 cups seedless red grapes
32 oz plain 0% fat greek yogurt
fresh dill, salt, and pepper to taste

I cooked the chicken on the stove with a little orange juice, salt, and pepper. Once it's cooked, set aside and let cool for a while. In the mean time, you can wash and prep the celery and grapes. I cut up an entire bunch of celery for about 3-4 cups finely diced, along with about 2 cups of red grapes that I sliced in half. Once the chicken is thoroughly cooled, cut into cubes or shred it into bite-sized pieces.

Combine chicken, celery, grapes, and almonds in a large mixing bowl. Add the greek yogurt, and mix. Start adding in the lemon juice, dill, salt, and pepper until it's seasoned to your liking.

I also added hot sauce to mine and it was awesome!

This makes about 4 large servings that I took for lunch last week. Here is approximate nutrition for one fourth of the recipe.

Calories: 475
Carbohydrates: 16 grams
Fat: 14.5 grams
Protein: 63.5 grams
Fiber: 4.4 grams

I added hot sauce and served on a rice cake, so delicious...

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