Earlier I mentioned that I joined the WHS Challenge. If you have been following my progress, you probably know that I didn’t reach my goal after three months. However, I have continued my exercises and tried to find out why I didn’t improve.
After a discussion with my friend Lukas, I realized it was probably because I didn’t do the right exercises. When I said I must train harder, he told me I should train smarter. That being said, I have to tell you that my goal is not to lose weight, but to gain weight by replacing my skinny fat with tight, lean toned muscles.
I changed my exercise routine and started to add body weight exercises, along with my street dance and Pilates. I also added two 1kg dumbbells in my dance routine, and a pair of heavy 10 lbs dumbbells in my weight lifting training. I am not trying to gain bulk; my goal is to achieve a lean body like dancer’s, so I followed the advice of taking lighter weights with more repetition. I have been doing this for over a week, alternating cardio with weight and strength training, and I have finally started to see a little improvement; I have some muscle on my arms and my belly-fat is decreasing. I really look forward to my transformation in a few months.
Besides protein shakes, I also made this delicious and fresh energy bar. As I exercise in the early morning, sometimes I felt a bit hungry but I have no time to make breakfast so this energy bar usually comes to my rescue. I also eat it as a snack between the meals. It doesn’t taste like commercial snack bars, but I know it’s good stuff I am puttimg inside. ;-) If you’re working on your fitness, it is definitely worth some time to make these and freeze them so you will have a convenient fuel for the week!
Health Index: 5/5 (everyday food, highly recommended)
Kitchen Gadgets: Food Processor
1 cup fresh dates
1 small apple
½ cup cooked quinoa
¼ cup flax seed powder
¼ cup almonds
¼ cup hemp seed powder
2 tsp ground cinnamon
½ tsp ground nutmeg
pinch of sea salt
1. Remove the core from the dates and chop them into small chunks. Cut the apple (with skin on) into small chunks.
Put all the ingredients into the food processor and process until smooth, or to the texture that you desire. I personally like crunchy almonds in the middle.
2. Scoop the mixture into the bar-shaped silicon molds, this fills six 7.6×2.7×3 cm (3×1×1.2 inches) molds.
3. Wrap them in plastic wrap and freeze overnight.
4. Remove the energy bars from the molds and put them into a freezer box or bags, keep them in the freezer and eat directly from the freezer. If it’s too cold for you, you can wait until it reaches room temperature, but don’t wait for too long, otherwise they turn soft and mushy.