Uncategorised

No-Bake Banana Chocolate Protein Bars

Published by taylor on 20th November 2018

What’s up Allies?!

Now you can quickly and easily make your own protein bars at home! This no bake recipe takes high quality protein powder and combines it with wholesome, real food ingredients to create a delicious protein bar to power your day. Store these in your freezer, then simply allow to defrost for a few minutes before enjoying. Serving: 10

Here’s what you need…

1 cup vanilla protein powder
1/4 cup coconut flour
2 mashed bananas
1/2 cup coconut milk
1/4 cup water (and more if needed)
1 teaspoon vanilla extract
2 Tablespoons mini chocolate chips
1 oz dark chocolate (70% cocoa or higher)
1 teaspoon coconut oil

In a medium bowl combine the protein powder and coconut flour.
In another medium bowl mash the bananas. Add the coconut milk, water and vanilla, mix until smooth. Add the dry ingredients and mix until fully combined. If the batter is dry then add a few more drops of water. Mix in the chocolate chips.
Line a freezer-safe plate with wax paper. Form the dough into 10 bars. Place on the wax paper and put in the freezer for 20 minutes.
In a double boiler over medium-low heat (make your own by placing a small saucepan directly in a skillet that has few Tablespoons of water) melt the dark chocolate and coconut oil.
Remove the bars from the freezer and drizzle or dip in the melted dark chocolate. Return to the freezer for 10 minutes until the chocolate has hardened.

Nutritional Analysis: One bar equals: 183 calories, 6g fat, 11g carbohydrate, 99mg sodium, 5g fiber, and 18g protein

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

#IronAllies #IronAlliesFitness #IAF #Fitness #Fitspo #UtahFitness #Fitcon #FitconUtah #utahfitfam #utahfitspo #Fit #Muscle #VASA #vasafitness #WeightLoss #FatLoss #Health #Healthy #SaltLakeCity #Utah #saltlakecityutah #SLC #UT #utahgram #bodybuilding #weightlossjourney

exercise classes salt lake city, fitness classes in salt lake city, weight loss salt lake city, gym in salt lake city, gym in salt lake, fitness salt lake city, boot camp fitness center slc, best gym in salt lake, fitness centers in salt lake city Utah, gyms near salt lake city, gyms in murray Utah, fitness clubs salt lake city, slc fitness classes, gyms in salt lake city Utah, personal trainer salt lake city, personal training salt lake city, personal fitness trainer salt lake city, personal trainer slc, bootcamp salt lake city, fitness classes salt lake city,

Posted in Uncategorised

Beware Of The Packaging!

Published by taylor on 17th November 2018

What’s up Allies?!

No GMO! Organic! Grain-Free! Paleo! Vegan! Preservative Free!

Guess what? Nothing that you read on the front of a food package really matters. Those hyped up bullet points, strategically placed there to sell you, are only saying what you want to hear.

What really matters is the ingredient list and the nutrition label. Pay attention to these, and ignore the bold claims on the front of the package, meant to distract you. Keep your focus on what matters, and reap the reward in pounds and inches lost, and in confidence gained!

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

Posted in Uncategorised

Power Oatmeal!

Published by taylor on 16th November 2018

What’s up Allies?!

This oatmeal is packing a powerful ingredient – protein. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast.

Servings: 1

Here’s what you need…

1/2 cup whole grain oats
1 cup water
dash of salt
1 scoop high quality protein
1 tablespoon chopped macadamia nuts
1 tablespoon golden raisins

Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
Stir in protein, top with nuts and raisins.

Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41.7g carbohydrate, 10.2g fiber, and 25.7g protein.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

Posted in Uncategorised

5 Simple Steps for Achieving Any Goal!

Published by taylor on 15th November 2018

What’s up Allies?!

If you’re not happy with your body then your workouts have lost focus.

What is your immediate goal?

If you don’t have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.

I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.

1. Setting your goal

You want to be in “better shape” but that’s so vague. Dig deeper.

What specifically do you wish you had now that you don’t?

To drop 3 dress sizes.
To lose 2 inches of arm fat jiggle.
To melt 4 inches from your waist.
To be able to run 3 miles without stopping.

2. Define your timeline

Now that you’ve determined exactly what part of your body isn’t up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you’ll find that achieving your goal becomes an easier process.

To drop 3 dress sizes by August 20th vacation.
To lose 2 inches of arm fat jiggle by October 13th wedding.
To melt 4 inches from your waist by July 7th pool party.
To be able to run 3 miles without stopping by June 16th city 5k.

3. Name your prize

It’s time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let’s add a prize that you’ll receive once you’ve accomplished your goal. This prize shouldn’t be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing.

A couple new outfits for your August vacation.
A sleeveless dress for the October wedding.
A new swimsuit for your July pool party.
A new pair of running shoes for your June 5k.

4. Picture it

You know what you want, when you want it by, and the reward you’ll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day.

See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence.
Imagine how you’ll feel walking down the aisle baring your toned arms.
See yourself lounging by the pool in your swimsuit, carefree and happy.
Imagine the feeling of accomplishment you’ll feel as you cross the finish line.

5. Recipe for success

The steps that you’ve taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your new body.

This is where I come in.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

Posted in Uncategorised

The Cure For Junk Food Cravings!

Published by taylor on 14th November 2018

What’s up Allies?!

The cure for your junk food craving is simple…If you don’t eat junk, you won’t crave junk.

Decide right here and now that junk food is not worth eating. It makes you gain weight, damages your health, spoils your complexion and causes you to eat far more calories than you need.

While the first couple of weeks will be hard, soon you won’t give junk food a second thought. Remember: If you don’t eat junk, you won’t crave junk.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

Posted in Uncategorised

Low Carb Pumpkin Muffins

Published by taylor on 13th November 2018

What’s up Allies?!

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.

Servings: 12

Here’s what you need…

1/2 cup coconut flour (find at natural foods store)
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup canned pureed pumpkin
6 eggs, beaten
3 Tablespoon coconut oil, melted
1/3 cup honey
1 teaspoon vanilla extract
12 pecans for topping

Preheat oven to 400 degrees F. Oil muffin pans.
In a medium bowl, combine the coconut flour, spices, baking soda and salt.
In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

Posted in Uncategorised

31 Flavors of Protein Shakes

Published by taylor on 12th November 2018

What’s up Allies?!

Protein is an essential macronutrient for building lean muscle mass and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss.

Not only does a protein shake meal replacement take only a few minutes to prepare, it keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal. However, blending up the same combination of protein powder, ice and water sure does get boring.

The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, milk or ice as needed to create your desired consistency. Serve immediately and enjoy!

Oatmeal Shake

¼ cup dry oats
2 scoops vanilla protein powder
½ teaspoon ground cinnamon
1 teaspoon pure maple syrup
1 ½ cups water or milk
handful of ice cubes
Banana Nut Shake
½ banana
1 cup milk or water
10 almonds
1 scoop vanilla protein powder
handful of ice cubes

Vanilla Coffee Shake

½ cup vanilla almond milk
½ cup cold brewed black coffee
2 scoops vanilla protein powder
liquid stevia to taste
handful of ice cubes

Café Mocha Shake

½ cup milk
½ cup cold brew black coffee
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
liquid stevia to taste
handful of ice cubes

Sunny Morning Shake

1 seedless, peeled orange
1 cup milk
2 scoops unflavored protein powder
handful of ice cubes

Orange Creamsicle Shake

½ frozen banana
½ cup vanilla Greek yogurt
1 cup fresh squeezed orange juice
2 scoops vanilla protein powder
handful of ice cubes

Thin Mint Shake

½ frozen banana
1 cup milk or water
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
¼ teaspoon peppermint extract
4 fresh mint leaves (optional)

Bright Berry Shake

1 ½ cups water or milk
2 scoops vanilla protein powder
8 raspberries
4 strawberries
12 blueberries
handful of ice cubes

Strawberry Vanilla Shake

1 ½ cups water or milk
2 scoops vanilla protein powder
1 handful of ice cubes
1 teaspoon vanilla extract
½ frozen banana
3 frozen strawberries

Raspberry Cheesecake Shake

1 ½ cups water or milk
2 scoops vanilla protein powder
15 frozen raspberries
2 Tablespoons low-fat sour cream
liquid stevia to taste

Peanut Butter Cup Shake

1 cup water or milk
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
1 Tablespoon creamy peanut butter
handful of ice cubes

Creamy Chocolate Shake

1 cup water or milk
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
2 Tablespoons low-fat sour cream
liquid stevia to taste

Papaya Ginger Mint Shake

½ cup fresh chopped papaya
½ teaspoon fresh minced ginger
4 fresh mint leaves
1 cup water or milk
2 scoops vanilla protein powder
handful of ice cubes
drizzle of honey to taste

Blueberry Mango Shake

½ cup fresh or frozen chopped mango
¼ cup fresh or frozen blueberries
¼ cup plain Greek yogurt
1 cup water or milk
2 scoops vanilla protein powder

Spinach, Kiwi and Chia Seed Shake

1 ½ cups water or milk
1 cup packed spinach
1 ripe kiwi, peeled and cut into chunks
2 scoops vanilla protein powder
1 Tablespoon chia seeds
handful of ice cubes

Oatmeal Cookie Shake

¼ cup dry oats
1 ½ cups water or milk
2 scoops vanilla protein powder
½ frozen banana, peeled and chopped
1 teaspoon honey
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
pinch of ground ginger, nutmeg and salt

Peanut Butter and Jelly Shake

½ frozen banana
1 cup milk or water
2 Tablespoons creamy peanut butter
½ cup frozen strawberries
2 scoops vanilla protein powder
handful of ice cubes

Vanilla Matcha Avocado Shake

1 ½ cups milk or water
2 scoops vanilla protein powder
¼ teaspoon vanilla extract
½ an avocado, pitted and peeled
2 teaspoons matcha powder
1 handful of spinach

Cherry Almond Shake

1 cup water or milk
2 scoops vanilla protein powder
½ cup frozen, pitted cherries
2 Tablespoons almond butter
handful of ice cubes

Honey Banana Shake

1 ½ cups of water or milk
1 frozen banana
¼ cup plain Greek yogurt
2 scoops vanilla protein powder
1 teaspoon honey
sprinkle of ground nutmeg

Carrot Cake Shake

1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup shredded carrots
¼ cup chopped walnuts
¼ cup plain Greek yogurt
¼ teaspoon ground cinnamon
pinch of ground nutmeg and ground ginger

Key Lim Pie Shake

½ cup vanilla Greek yogurt
1 cup milk or water
2 scoops vanilla protein powder
1 Tablespoon lime juice
stevia to taste
handful of ice cubes

Peach Oatmeal Shake

1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup dry oats
1 peach, pitted, peeled and chopped
handful of ice cubes
½ frozen banana, peeled and chopped
stevia to taste

Vanilla Chai Shake

1 cup milk or water
2 scoops vanilla protein powder
¼ cup strong brewed, chilled tea
¼ teaspoon vanilla extract
pinch of ground cinnamon, cloves and cardamom
handful of ice cubes
sprinkle of chia seeds

Apple Pie a la Mode Shake

1 cup water or milk
1 apple, peeled, cored, and finely chopped
¼ cup vanilla Greek yogurt
1 Tablespoon apple butter
½ teaspoon ground apple pie spice
2 scoops vanilla protein powder
stevia to taste

Cinnamon Roll Shake

1 ½ cups water or milk
2 scoops vanilla protein powder
¼ teaspoon ground cinnamon
½ cup vanilla Greek yogurt
¼ cup dry oats
½ banana, peeled

Hawaiian Sunrise Shake

1 cup milk or water
2 scoops vanilla protein powder
½ banana
½ cup pineapple
½ cup plain Greek yogurt
stevia to taste
handful of ice cubes

Snickerdoodle Shake

1 cup water or milk
2 scoops vanilla protein powder
½ banana
1 Tablespoon creamy almond butter
¼ teaspoon ground cinnamon
¼ teaspoon vanilla extract

Chocolate Chip Cookie Shake

1 ½ cups milk or water
2 scoops vanilla protein powder
¼ cup dry oats
¼ teaspoon imitation butter flavor
¼ teaspoon vanilla extract
pinch of salt
handful of ice cubes
1 Tablespoon mini chocolate chips
stevia to taste

Chocolate Brownie Shake

1 frozen banana, peeled and chopped
¼ cup brewed coffee, chilled
¾ cup milk
2 scoops chocolate protein powder
2 Tablespoons unsweetened cocoa powder
¼ teaspoon vanilla extract
pinch of salt
1 Tablespoon mini chocolate chips

Pina Colada Shake

1 frozen banana, peeled and chopped
½ cup fresh pineapple, chopped
1 cup coconut milk
2 scoops vanilla protein powder
1 Tablespoon shredded, unsweetened coconut

There you go! 31 Flavors of Protein Shakes to keep you happily sipping those fitness friendly macronutrients needed to achieve your big transformation goal. Now your only protein shake dilemma is deciding which of these amazing shakes to try first!

Remember that exercise is an essential component to achieving any fitness goal, so supplement your protein shake regimen with high intensity bouts of exercise.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

Posted in Uncategorised

3 Steps to Weigh Yourself Right!

Published by taylor on 11th November 2018

What’s up Allies?!

To ensure that you’re getting an accurate read when you jump on that scale keep the following steps in mind:

Time: Always weigh yourself at the same time of day, preferably first thing in the morning after going pee.

Clothing: Wear the same type and amount of clothing, or (if in the privacy of your own home) weigh without clothing.

Journal: Keep a log of your weight along with the date to create a history of data to assist you towards your fitness goal.

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

Posted in Uncategorised

Cinnamon Baked Apple Chips

Published by taylor on 10th November 2018

What’s up Allies?!

Most packaged dried fruits contain added cane sugar, but here’s a recipe for baked apple chips that uses only a touch of wholesome sweeteners and a sprinkle of cinnamon. No need for a dehydrator either, these tasty chips are made in the oven! Enjoy this as a delicious dessert or pack a bagful for an on-the-go snack. Servings: 5

Here’s what you need:

6 apples (try Pink Lady or Honeycrisp)
6 cups fruit-only juice (try pear juice)
2 cinnamon sticks
Ground cinnamon
Sea salt
Coconut Crystals

Preheat the oven to 250 degrees F. Core and then thinly slice 6 apples (skins are fine!)
Boil the apples for 5 minutes in a pot with the fruit juice and cinnamon sticks.
Remove from the juice, pat dry and arrange the apple slices on a cooling rack placed on a rimmed baking sheet. Sprinkle with cinnamon, sea salt and coconut crystals. Place in the preheated oven for 1 to 2 hours. Remove from heat once crispy.

Nutritional Analysis: One serving equals: 114 calories, 0g fat, 60mg sodium, 30g carbohydrate, 6g fiber, and 1g protein

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

Posted in Uncategorised

Eat Less Sugar!

Published by taylor on 8th November 2018

What’s up Allies?!

Here’s the easiest way to drop unwanted weight: Eat Less Sugar. You’d be surprised at how many of the things that you eat on a consistent basis contain added sugar. It’s the accumulation of all these added sugars that create unwanted pounds to show up, seemingly out of nowhere.

When in doubt eat less sugar. You’re sweet enough already!

Text, call or email us today to join us for an entire week of FREE unlimited group training classes and a private 1-on-1 consultation!

Click here to schedule your initial consultation!

-Team Iron Allies

Tags:

Posted in Uncategorised