Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Recipe For Endurance Athletes: Protein Macaroni and Cheese

May 21, 2022

Macaroni And Cheese Recipe

INGREDIENTS
  • 8 oz. chickpea pasta cooked
  • 2 cups shredded cheddar
  • 2 scoops unflavored protein powder
  • 1 cup milk
  • ¾ cup plain Greek yogurt
  • ½ cup breadcrumbs
  • ½ tsp garlic powder
  • ½ tsp dash of paprika
  • ½ teaspoon cracked pepper
  • ½ teaspoon salt
  • optional dash of crushed red pepper
INSTRUCTIONS
  • Preheat oven to 375°F
  • Boil water and cook pasta as directed.
  • Drain pasta and set aside.
  • In a small saucepan, combine milk, protein powder and yogurt over medium heat.
  • Whisk frequently to combine.
  • Slowly add in 1 1/2 cups cheese and whisk to form sauce.
  • Wait until cheese is melted then stir in spices and seasonings. Whisk to combine.
  • Add in pasta and stir to combine.
  • Pour mixture into a small casserole dish 8x8x9 or 9×9 baking pan lightly coated with olive oil.
  • Sprinkle remaining 1/2 cup of cheese and breadcrumbs over the mixture.
  • Bake for 15-20 minutes or until top is browned.

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How To Do A Half Kneeling Medicine Ball Throw and Catch

May 21, 2022
Half Kneeling Medicine Ball Single Leg Throw and Catch Is A Buddy Exercise That Strengthens The Core and Shoulders
INSTRUCTIONS

Medicine Balls Are Sold on Amazon, Perform Better. and Power Systems

Kneel on right leg. Hold the medicine ball in both hands and bring it up to shoulder height. Toss the ball back and forth to your partner. Perform desired number of repetitions on right leg and then switch to left leg.
TECHNIQUE: Remain stable while maintaining neutral shoulders and hips throughout the exercise. Avoid leaning forward.
EQUIPMENT: Medicine ball.

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How To Do A Medicine Ball Single Leg Throw and Catch

May 21, 2022
Single Leg Throw and Catch Is A Buddy Exercise That Strengthens The Core, Legs and Shoulders
INSTRUCTIONS

Medicine Balls Are Sold on Amazon, Perform Better. and Power Systems

Stand on both feet. Bend knees. Lift right foot off the floor. Toss the medicine ball back and forth to your partner while standing on left foot. Perform desired number of repetitions.
TECHNIQUE: Remain stable while maintaining neutral shoulders and hips throughout the exercise.
MODIFICATION: If the exercise is too difficult, try the Half Kneeling Medicine Ball Single Throw and Catch >link<. Or stand on both feet while tossing the ball.
EQUIPMENT: Medicine ball.

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Recipe For Endurance Athletes: Overnight High Protein Oats

May 19, 2022

Overnight High-Protein Oats With Strawberries

INGREDIENTS
  • 1 Scoop Best Plant Unflavored Protein
  • 1/2 cup plant-based milk (soy, hemp, almond, oat)
  • 3/4 tablespoon chia seeds
  • 1/2 cup rolled oats
  • 2 tablespoons peanut butter or other preferred nut butter
  • 1 tablespoon maple syrup
  • Optional Topping: Strawberries, Blueberries, Bananas, Sliced Peaches
INSTRUCTIONS
  • In a mixing bowl combine protein powder with milk.
  • Add chia seeds, peanut butter and maple syrup. Combine mixture.
  • Stir in oats. Combine with mixture so that oats are thoroughly saturated.
  • If oats become too thick add more milk.
  • Transfer to a large jar with a lid that allows for expansion of the oats.
  • Spoon mixture into jar, and cover with lid.
  • Place in refrigerator allowing to soak for 6 hours or overnight.
  • Remove from refrigerator. Add optional toppings: Granola, Berries, Sliced Peaches, Cinnamon.
  • Serve

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