Richele is back from Hawaii and work is so much more enjoyable with her here! It’s funny how you don’t even realize how much you rely on and love someone until their gone. Work is way more fun with someone to chat and laugh with! Yesterday felt like full throttle spring – it was a sunny, stress free day and we made these delicious protein bars from My Reward Fitness for the fourth week of our collaboration with her! Before we could finish cutting up the bars and putting them in the freezer the whole family was breaking off pieces and munching on them, haha!
They’re smooth and chewy but not soggy, they’re sweet but don’t contain any sweetener besides the drizzled chocolate, and they taste like a dessert and are the perfect touch of sweetness to finish off a meal. Find the recipe and a q&a by Meray ↓. Protein Bar
1 mashed banana
1 1/2 cups of oats
2 tbsp flax seeds
4 scoops of protein powder
1/4 cup of natural peanut butter
1/4 cup of shredded coconut
1/4 cup of coconut oil, melted
1/4 cup of water
1/4 cup of raisins
1/2 cup of unsweetened chocolate chips
Mix all ingredients together except chocolate. Line an 8″ x 8″ baking dish with tinfoil and evenly spread the mixture into the pan. Melt the chocolate on the stove and drizzle over the granola mixture. Put in the freezer for at least 2 hours. Cut into 10 – 12 bars.
Q&A with My Reward Fitness
Q: Where can I buy sugar-free chocolate chips?
A: You can find sugar-free chocolate chips in the bulk store at almost any grocery store. I typically shop at Save-on-Foods and know that I can always find them there.
Q: Coconut seems to be all the rage for a while now. What makes it such a great substitute in baking?
A: Coconut oil is known to be a “super food”. It is my favourite fat substitute, since it has a naturally sweet taste and is a great substitution for butter or oil, and shredded coconut is a great substitute for sugar.
Q: We know that you are training for a fitness/bikini competition coming up. Can you tell us a little more about these competitions? What you are judged on? How they work etc.?
A: I am currently coaching a few girls to compete in a bikini competition this May in Kelowna, and I absolutely love it. These competitions take a lot of work, discipline and self-control. The training varies from client-to-client, but it typically takes about 16 weeks to prepare for these shows. Competitors have an “off-season” where their goal is to gain muscle while staying fairly conditioned. They are eating more carbs, and high levels of protein in order to gain muscle. During their “on-season” their goal is to hold as much muscle as possible while shredding fat. They do this by lifting weights 6-7x a week, incorporating cardio and eating a low carb diet. There are other diet, supplement and sodium/water manipulation tools that will help individuals become more conditioned. For Bikini Competitors, they are typically judged on their stage presence, overall physique and conditioning. Bikini Competitors typically work on growing their glutes and shoulders. You must find a fine balance between becoming lean, and not looking too masculine or vascular.
Q: What’s your passion and honest motivation behind doing these competitions?
A: In my opinion, there is nothing in life that will require more discipline and self-control than these competitions. I am a goal setter, and love working hard to accomplish such an incredible reward. I am also in the fitness industry, and learn so much about nutrition and exercise by competing. I have to constantly manipulate my diet and exercise in order to tweak aspects of my body. I personally prefer coaching girls to compete rather than competing myself. Right now I am not “on season” but I am continually working on my training and improving my physique.