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Ambers fitness log

Just a girl and her workouts!

Category Archives: Recipe

Rest Day!!

9:30am- lipo 6 (2 tablets), leuciene (2 tablets)
10:00am- 2 blueberry muffins (clean), 4oz ground beef/pork patty, 1t spicy brown mustard, handful of nuts
image I omitted the honey and only used 2 packets of splenda and it was still very sweet, also I ran out of lemon juice so most of it was lime juice but it still tasted great!!
2:00pm- shake (peppermint green tea, 1.5 scoops protein powder, 1T cocoa powder, almond milk, ice)
7:00pm- 4oz pan seared salmon, patty pan squash, okra, 4 fish oil, 2 vitamin D, 2 digestive enzymes, 2 multivitamins


2 weeks from today!

5 sets with no rest of:
7 push ups
7 lunges
7 pull ups
Hamstring curls on “hamtractor” machine: 20 reps @ 2 plates, 4×12 @ 4 plates, 20 reps @ 3 plates
Leg extension machine: 20 reps @ 1 plates, 4×12 @ 2 plates, 20 reps @ 1 plate
20 min treadmill walk

9:00am- lipo 6 (2 tablets)
9:30am- tuna “salad” (packet of tuna packed in olive oil, 1T Dijon mustard, 2t coconut flour), zucchini & eggplant
12:00pm- post workout shake (1/2c blueberries, 3/4c spinach, peppermint green tea, 1T cocoa powder, 1.5 scoops protein, 4oz almond milk, ice, water)
1:30pm- egg white mini muffins *recipe below*
4:30pm- omelette (3 egg whites, 1 whole egg, 3oz ground pork, 1T spicy mustard, splash of almond milk), zucchini & eggplant
7:00pm- 4oz ground beef/pork patty, mushrooms/spinach, carrots and hummus

7:30pm- “fudge”- coconut oil, cocoa powder, almond butter, splenda

Recipe by Danitza Freigher
100% Protein Egg White Mini Muffins
‎5 egg whites
TONS of cinnamon
2 packets of Splenda
Tiny drop of vanilla extract (and I mean not even a full teaspoon, just a drop).
Preheat oven to 425 degrees.
In a coffee mug, combine all ingrediants listed above. There is no measurement for the cinnamon except to say that your mixture should pretty much be completely brown in color once you have added a lot of cinnamon to the mixture. Added TONS of cinnamon will (1) provide lots of flavor and (2) carmelize the muffins. Stir WELL to combine all ingredients.
Once the mixture is well combined, spray a mini muffin pan with butter flavored Pam. Pour the egg mixture into 9 spaces of a mini muffin pan. Bake for 12-14 minutes depending on your oven (mine bake for 13 minutes).
You can also sprinkle the top of each muffin RIGHT when they come out of the oven with a cinnamon/splenda mix and they melt on the top of the carmelized cinnamon. YUMMMM!!

20 days left ’til the Charlotte Cup!

*29 push ups (deficit), 29 lunges, 29 pull ups*
5 rounds of: 4min on stair climber
20 lunges
10 air squats
5 burpees

10:00am- Lipo 6 (2 tablets)
10:30am- handful of nuts
12:00pm- shake (scoop of protein, 1/2c blueberries, 1/2c spinach, 1T cocoa powder, 1T almond butter, 4oz almond milk, water, and ice)
3:00pm- 4oz ground beef/pork, 2 eggs, okra, zuchinni
8:00pm- 5oz roasted pork loin with apples, salad (spinach, romaine, tomato, blueberries, mushrooms, oil and vinegar)
8:30pm- 1/4c protein pudding and “fudge”

“Fudge” recipe-
1 T coconut oil (melted)
1/2 T almond butter
1/2 T cocoa powder
1 T coconut flour
1 packet of splenda

mix together and pour in small ramekin and put in freezer for 10min

ENJOY! (I did!)


15min treadmill walk- every 3 minutes 5 burpees
15min stair stepper- every 3 minutes 5 burpees
15min treadmill walk- every 3 minutes 5 burpees
*15 pull ups, 15 lunges, 15 push ups*

10:30am- protein pancake with homemade blueberry “syrup”- recipe below
2:00pm- post workout shake (whey)
4:00pm- ground pork, 1/2 avocado, okra
7:00pm- tuna patties
7:30pm- handful of macadamia nuts
Tonight I will have a shake with probolic, almond butter, spinach

Protein pancake
1/2c egg whites (approx 3 eggs)
1 scoop protein (I used chocolate casein)
Splenda to taste
2T almond meal

Mix well- I mixed in a magic bullet type blender
Batter will be thicker than pancake batter
Cook on medium heat until golden on each side

Homemade blueberry “syrup”
1/8c frozen blueberries
1 pat of kerrygold butter
1 drop of maple extract

Heat blueberries in microwave until warm, then add in butter and maple extract until all melted together. Pour on pancake and enjoy!


Today I had to work a few hours and didn’t get a chance to hit the gym, I did get in my 14 lunges, 14 pushups and 14 pull ups

My nutrition was not great today since I had to work, I was in the public eye today and couldn’t eat or drink anything.

8:00am- 3 egg whites, 1 whole egg, 2 slices of bacon, salsa
1:00pm- a couple slices of yellow squash, zucchini, asparagus, Brie cheese from a veggie tray at work, shake (probolic, almond milk, almond butter)
4:00pm- casein shake with coconut milk and water
7:30pm- pan seared rainbow trout with steamed asparagus

Pan seared rainbow trout
Coat trout in egg and dredge in coconut flour
In a pan over medium heat melt 1T per filet of coconut oil
Cook trout over medium heat approximately 4 minutes per side until golden brown
Fish is done when opaque and flakes with fork

Very easy and very yummy!

Today we’re talking LEGS! Lots and Lots of LEGS!!
4pm: Squat!
80lb x3, 90lb x3, 100lb x3+ (i did 10, last time I did 10 too)
Squat 5×10 @ 60lbs and worked on speed
Single leg squat with knee tap to ground 3×10 each leg with 6lb med ball
Bulgarian split squat with contralateral dumbbell 3×10 each leg with 10lb dumbbell
Supine hip lift with plate 3×10 each leg (first set with 25lb plate then set 2 and 3 no weight)
Single leg deadlift with barbell 3×10 each leg with 45lb barbell
Pendulum step over on bench 3×10 each leg
*13 pull ups, 13 lunges each leg, 13 push ups*
prowler work- 2 rounds/2 minute each- pushing nonstop until 2 min up

6:00am- 3 egg whites, 1 whole egg, handful of blueberries, 1/2c oats- mix together and make like a big pancake!
11:30am- shake (probolic, almond milk, blueberries, spinach)
1:00pm- bison/pork patty, zucchini, asparagus
4:00pm- homemade protein bar (oats, protein powder, almond milk, cocoa powder, cocoa nibs, almond butter) pre workout
7:00pm- post workout shake (whey and waxy maize)
8:30pm- 1.5 grass fed beef patty over spinach, 1/2 sweet potato, couscous

Click the picture below for a video from today getting my first press handstand in a few years!

Military Press:
55lb x3, 65lb x3, 70lb x3+ (I got 5, last time I did 70 I got 4)
Military Press 55lb/ Weighted (medium chain) Pull ups- 5 sets of 10 each
Lateral Raises/ Bicep Curl- 5 sets of 10 each (set 1-3 used 10lb dumbbells and set 4-5 used 5lb dumbbells)

6:00am- 4 egg whites, 1 whole egg, mayo
10:00am- shake (probolic, cocoa powder, spinach, blueberries, almond milk)
12:00pm- handful of macadamia nuts
1:00pm- Pork Tenderloin, zuchinni, eggplant
3:00pm- 1/3 finibar (pre-workout)
5:00pm- Post workout shake (whey)
7:00pm-2 beef/mushroom/onion patties, asparagus, 1/2 avocado, homemade onion rings*

*Dreams really do come true in the Hayes household…..
Patrick (my husband) woke up sunday morning telling me he had a dream that I made homemade onion rings with coconut flakes and almond meal…………so I did! Here is how I made them…..
Preheat oven to 400 degrees
Slice a sweet yellow onion into rings
Dip the rings into a coconut milk, egg white mixture ( I just poured a little of each into a bowl)
I mixed unsweetened coconut flakes with almond meal into a tupperware container
Once the rings were dipped into milk/egg mixture I dropped a few at a time into the tuppperware container and shook it all around until each piece was coated.
I placed each ring on a greased cookie sheet (greased with coconut oil of course!) and baked until crispy!

They were even so good the skeptics liked them!

you should try it!