Fit With Wendy Personal Training 

I am a big fan of Green Smoothies! Drinking Green Smoothies are a great way to boost your daily nutrition, especially if you don't eat enough leafy greens (kale, spinach, red leaf lettuce, romaine, etc.)  

The basic ingredients for a good green smoothie.... a blender (I use the cuisinart smart power and it works great), I have yet to invest in a VitaMix (one day!) .... fresh, raw leafy greans, fresh or frozen fruit (I like to use a creamy fruit like mango or banana along with berries or acai), hemp/chia/flax seeds for added proteins and healthy omega's, and some almond milk or juice! That's it!  You could always add other superfoods in like maca root powder, cacao nibs, or protein powder (Sun Warrior Raw Vegan - classic protein - is my fave!).

Here is the recipe for my Creamy Green Smoothie! Enjoy! 

Banana Protein Muffins

Normally muffins are full of white flour, wheat, soy, hydrogenated oils, and white sugar - all of the stuff that packs on pounds of unwanted fat. 

It's true, you can make a muffin that has healthy ingredients, high protein, and none of the yucky ingredients listed above. 

These Banana Protein Muffins are a great option for a "quick" grab-n-go high-protein snack, breakfast, or "after-dinner" dessert. 

I modified the orginal recipe from Dashing Dish  by eliminting the Stevia, as I do not like the way Stevia Tastes.  I prefer to use Raw Honey to sweeten my muffins. So yes, this recipe does have sugars but Raw Honey has many health benefits....

Some of Raw Honey's Benefits :

Raw honey has anti-viral, anti-bacterial, and anti-fungal properties. It promotes body and digestive health, is a powerful antioxidant, strengthens the immune system, eliminates allergies, and is an excellent remedy for skin wounds and all types of infections.  Raw honey can also stabilize blood pressure, balance sugar levels, relieve pain, calm nerves, and it has been used to treat ulcers. Raw honey is also an expectorant and anti-inflammatory and has been known to effectively treat respiratory conditions such as bronchitis and asthma.

I also modified this original recipe, by adding in some unsweetened shredded coconut which is full of healthy fats and fibers, sea salt, and vanilla extract.  

Let's get to it! 

Ingredients:

3/4 cup Ripe banana (about 1 large banana)

3/4 cup Egg whites

1/2 cup Plain 2% greek yogurt

3/4 cup Oats (I used Trader Joe's Gluten Free Oats)

2 scoops Vanilla protein powder (I used Sun Warrior Raw Vegan Vanilla, or you could use any flavor you would like!)

3 tbsp. Unsweetened Shredded Coconut

1/4 cup Raw Honey

1 tsp Baking powder

1/2 tsp Cinnamon


1 tsp Vanilla Extract

3 tbsp. unsweetened coconut shreds

Directions:

This is the super easy part!  

 Add all of the ingredients into a blender, and mix for about 1-2 minutes or until completely blended.

1. Just spray the pan with some pam, or coconut oil or butter. Something like that so the muffins don't stick.
2. Pour the batter into 12 muffin tins.
3. Bake for 15-18 minutes or until a knife or toothpick comes out clean. 
4. 
   

Nutrition Facts: 

1 Muffin:

Calories: 94.5 

Fat: 1.8 g

Carb: 13.3 g 

Protein: 7.6 g 

Sugar: 8 g 

Fiber: 1.11 g 

2 Muffins:

Calories: 189 

Fat: 3.6 g 

Carb: 26.6 g 

Protein: 15.2 g 

Sugar: 16 g 

Fiber: 2.2 g 

Enjoy! 

Helping You Make Fitness A Lifestyle 

Wendy Lucas 

Healthy, Simple, Delicious Veggie Soup!

+ Baked Mahi Mahi for lean protein!

It's November, and you know what that means... Cold and Flu season - Yuck!

This past week was Thanksgiving, and I had to MISS IT!  Yep, that's right, I missed my favorite Holiday feast of the year... Why you ask?.. because I completely lost my voice!  I came down with a terrible sore throat, congestion, and an annoying forceful cough.

Everyone always says to eat some Chicken Noodle Soup.  But since I didn't have any, and didn't want to go to the store, I had to make use of what I had.  Plus, I can't have noodles since I follow a gluten free diet.  Although I could use brown rice noodles - I decided to make my own veggie soup with what I had at home.

I'm a big fan of using nature's foods/herbs/spices for healing.  I definitely didn't want to go to a doctor or have to take antibiotics, because we all know antibiotics = anti-life.

Here are the ingredients you will need to make a Healthy, Simple, Delicious Veggie Soup:

• 2-4 cups purified water
• 2-3 cups veggies (I used baby carrots, broccoli, cauliflower, pea shoots, and kale)
• herbs and spices (fresh garlic cloves (2-3),  fresh ginger, cinnamon, cayenne powder, turmeric, basil, sea salt, black pepper)
• 1 lemon
• optional - tamari (gluten free soy sauce)
• optional - lean protein like organic turkey, chicken, fish or egg 
• optional - Cooked Brown Rice Noodles, Quinoa Pasta, or other Gluten-Free Pasta, or cooked brown rice
• optional- complex carbs: cooked yam, sweet potato, or regular potato

Directions:

Chop up your garlic and ginger.  Place a medium-sized pot on the stove. Fill the pot about halfway full with purified water. Add in the fresh vegetables that you are going to use.  Turn the heat on to medium.  Add in all the spices/herbs. Add a LOT of Garlic!  Also a lot of Turmeric and Cayenne Powder!  I do not know the measurements I just eye-ball it (SORRY!). Cover on medium heat and let boil for about 5 minutes. The veggies should be soft. This will be easier for you to eat with your sore throat and lack of appetite. Add a couple squeezes of the lemon.

You want the soup to be very garlic-y and spicy, this will help fight your cold/flu/sore throat.

For added protein you can add cooked organic meat or egg.  For complex carbohydrates you could add some cooked brown rice, quinoa pasta, or yam/sweet potato/regular potato. You could also add slices of fresh avocado, which are great for you when you are sick!  I like to eat at least 1-2 whole avocados per day. Very healthy fats for you! 

Store leftovers in a container in the fridge and just re-heat on the stove to eat later on. This soup gets better as it sits!

ENJOY and BE WELL! 

Helping You Make Fitness a Lifestyle

Wendy Lucas

Instagram: @fitgirlwendy

Click here to link you to Followgram

One question I get asked often by my clients, family and friends is, "What's the best protein bar for me to eat?"..... Well the problem with most protein bars is that they are full of many dirty ingredients, fillers, artificial flavors, SOY, whey, gluten and all kinds of ingredients that some people don't want to put into their body's.  I used to be a protein bar lover, so I can say I've tried pretty much all of them.. Cliff Bars, Luna Bars, Pure Protein, Think Thin, Metrix, Power Bar, Promax Bars,  you name it, I've probably had it, and in many flavors too.  The problem is that pretty much every single one of these bars causes me gastric upset, bloating, stomach pain, indigestion, etc... 

So I like to experiment at home with making my own protein bars. I just came up with this one yesterday, and I have to say, it is DELICIOUS! 

Here's how I made it: 

Wendy's Peanut Butter Dark Chocolate Homemade Protein Bars:

Inside ingredients:

1 1/2 TBSP Organic All-natural Peanut Butter (with Sea Salt already added)

1 or 2 TSP Organic Honey

1 TBSP Gluten Free Oats 

1 Scoop Sun Warrior Raw Vegan Protein Powder Chocolate Flavor

Unsweetened Almond Milk - enough to mix everything together (eye ball)

Instructions:

Melt the peanut butter and honey together in a medium sized bowl. Stir in protein powder, and begin adding the almond milk in order to completely dissolve all the powder and blend all together (should be thick consistency like peanut butter).  Add the oats. Mix together. Form into shape of a bar as pictured above.

Place on a plate and put into the freezer to harden up while you make the coating (leave it there for 5 minutes)

Coating ingredients:

2 squares 85% dark chocolate bar (I used Lindt brand).

Melt the chocolate either in a pan or in microwave. Do not over heat or it will burn. 

Take Bar out of the freezer (after 5 minutes), and either drizzle the bar with the melted dark chocolate, or completely cover it (as pictured above). 

Place back in freezer for about 10 minutes or until outside coating is hard.

ENJOY! 

This bar is free of soy!  No artificial flavors or sweeteners!  If you would like to make it sugar-free (no added sugars), you could eliminate the Honey.  The Protein Powder is made with Stevia so it's already a little sweet!  You can always add more Stevia powder for a sweeter bar but I think this way is perfect is there was such a thing!! 

Optional Add-in ideas:

Chocolate chips, carob chips, nuts, dried fruit, raisins, goji berries, flaxseeds, sunflower seeds.

Thanks for Reading,

Wendy

Gluten Free Oatmeal Chocolate-Chip Almond Flour Cookies

1 Cup Almond Flour (I used Bob's Red Mill brand - as pictured)

1/2 Cup Oats (I used Bob's Red Mill gluten free quick cooking oats - as pictured)

1/4 Cup Organic Coconut Oil 

1/4 Cup Brown Sugar (You could use Honey or Stevia if you'd like but I like using Brown Sugar)

1 Egg (preferably Organic)

1/2 Tsp. Vanilla

1/4 Tsp. Baking Soda

1/4 Cup Chocolate Chips (I used an 85% Lindt Dark Chocolate Bar - as pictured - and just placed into a zip lock bag and smashed it into pieces :))

1/2 Tsp. Cinnamon

1/4 Tsp. Sea Salt

1/4 Cup Walnuts (chopped baking pieces) - optional 

Additionally mix-ins (optional) - coconut flakes, raisins, dried cranberries, almond slivers, flax seeds. 

Directions: Combine wet ingredients (coconut oil, egg, vanilla) with brown sugar in a medium bowl. Add dry ingredients (almond flour, oats, baking soda, cinnamon, sea salt) and mix well. Mix in chocolate pieces. Bake for 9-12 minutes at 375. Recipe makes about 10 cookies, depending on size.

Almond Flour Banana Bread

Prep time: 15 minutes

Cook time: 55 minutes

Ingredients: 

Makes 1 Loaf

1 1/2 cups Almond meal or Almond flour

2 Tbsp. Forti Flax, Flax Meal, or Ground Flax Seeds (optional)

4 Eggs

1/4 cup Coconut Oil

1/4 cup light or dark brown sugar OR Raw Honey, Agave, or Stevia (optional)

3 medium Bananas, mashed

1 teaspoon Vanilla extract

3/4 teaspoon Cinnamon

1/2 teaspoon Nutmeg (I Used 1/2 teaspoon Pumpkin Pie Spice)

3/4 teaspoon Baking powder (I used aluminum free from Mother's)

1/2 teaspoon Himalyan Sea Salt

1/2 cup Walnuts(optional)

Method:

Preheat oven to 350 degrees.

In a large bowl, mix together the almond flour, eggs, oil, sugar, mashed bananas, vanilla, cinnamon, nutmeg, baking powder, and salt until there are no clumps.

Fold the flax meal, walnuts, chocolate chips, or any other mix-ins, into the batter.

Lightly grease a loaf pan and pour in the batter.

Bake for 55 minutes or until a knife inserted in the center comes out clean.

Remove from the oven and let cool completely before slicing.

Please Cover & Refrigerate.

Enjoy!

~ Wendy

FitWithWendy.com

Helping You Make Fitness a Lifestyle

Chocolate Protein Pancake Recipe
Gluten|Soy|Dairy FREE|Chock-full of Healthy Fats and Proteins

*contains organic egg

I love pancakes for breakfast, but hate the ingredients of traditional pancakes, which usually consists of white or wheat flour, refined sugars, unhealthy oils, and other fillers and crap that will leave you with feelings of bloat, fullness, lethargy, gastric upset, and possibly even guilt! 

These pancakes are made from gluten-free potato starch and whole grain sorghum flour, combined with healthy fats from coconut oil, vegan chocolate protein powder, organic eggs, unsweetened almond milk, and other healthy ingredients that provide you with a tasty, fluffy pancake, and nutrients to fuel your healthy lifestyle. Now that's something worth eating! 

This recipe makes 4 pancakes. 

Ingredients:

Bob's Red Mill Gluten Free Pancake Mix - 1 + 1/2 cups
VEGA energizing smoothie plant-based protein powder (I used choc-a-lot) - you may use Sun Warrior Raw Vegan Protein as well - 1 scoop
Organic Egg - 1 whole large
Unsweetened Almond Milk - 3/4 cup
Coconut Oil - 1 tbsp. 
Pumpkin Pie Spice - 1 tsp. 

*Optional Additions for Variety - Flax seeds (I did not add these because they are already included in the VEGA smoothie protein powder)
Walnuts or Slivered almonds, cranberries, chocolate chips, blueberries, banana slices.

Directions:

Combine all of the ingredients together in a blender or whish vigorously in bowl until thoroughly mixed.  Let batter stand and pre-heat nonstick griddle to medium high temperature. Lightly oil or spray the griddle with cooking or baking spray. Once the pancake turns bubbly on top, turn and cook until golden brown.  Adjust the temperature as needed.  Makes Eight 4-inch pancakes. Serves 4 (two 4-inch pancakes per serving).

Toppings: *Please Note* you would need to add the calories from these toppings to my nutrition facts listed below. 
Real Maple Syrup (Nutrition Facts not included for this item) 
Organic Sweet Cream Butter (Nutrition Facts not included for this item)

Nutrition Facts (Serving Size: Two 4" Pancakes)

Calories: 221
Healthy Fats: 7g
Carbohydrates: 35g
Protein: 7g
Fiber: 3.9
Sugar: 3g

Macronutrient Breakdown:

140 calories from carbs - 63% of this meal is from carbohydrates

63 calories from fats - 28.5% of this meal is from fats

28 calories from protein - 12.66% of this meal is from proteins

If you would like these pancakes to contain more protein - of course you can add more protein powder or egg whites. I prefer the taste of them like this. I would drink a shake or eat a couple egg whites if I wanted to add additional protein  

ENJOY! 

Helping You Make Fitness a Lifestyle

<3

Wendy

Irvine Personal Trainer

Get Fit With Wendy Lucas

Train in this Beautiful, Clean, Cool, Private Gym. 

NO GYM FEES

NO CROWDS

COMFORTABLE, SAFE ENVIRONMENT 

*******Call Wendy today! 949-791-7348*******

Beginners ---> Are you out of shape and nervous about starting a workout program?

Don't Be! Even if you've never exercised in your entire life and you are completely lost and confused and out of shape.....Wendy can help you.

BIKINI Training Available as well! 

Do you think you want to compete in the Bikini Division? 

Contact Wendy Today to take your body to the next level! 

Here's what people are saying about Fit With Wendy Personal Training...

"Wendy is a great trainer and really knows her stuff. I've known and have been working with her for a few years now. Her approach is very comprehensive. She stresses proper exercises and especially correct form. The workouts themselves are always very challenging and are never boring. But it's not always about "pumping iron"...she also is very concerned with what I am putting in my body. As a post gastric bypass person I have unique nutrition needs and she has helped me to create a workable meal plan. She is always available if I have questions. I've recently moved to Palm Springs so I don't get to see her as much as I would like but I make it a point to schedule time whenever I'm back in the OC and she has been able to see me when she occasionally visits my area. She has made this former fat kid who was always afraid of the gym actually look forward to working out. "

Eric Tinseth

Post Gastric Bypass Success Story

***************************************************

"I met Wendy back in September of 2011. My initial goal was to lose inches, lower my body fat, and tone up. I have worked with many trainers in the past, but Wendy was my first female trainer. Seeing Wendy's self portraits of past photoshoots and her bikini competitions motivated me to meet her. I just completed my first NPC Bikini Competition on March 10th and I attribute SO MUCH of my success to Wendy's training technique. My body has completely transformed to a place it has never been and because of this incredible transformation, I WON OVERALL at my 1st competition. Wendy uses her unique training style to transform bodies and I couldn't be more indebted to her in how I feel both physically and mentally. Wendy's professionalism is far beyond anyone else I have worked with in the past too. She is always on time, never cancels her appointments, and gives her clients 110% at every session. Wendy went the extra mile by being at my side throughout the entire competition too, making sure I was at my best. I contribute my winning to her and would highly recommend her to anyone looking for a new physique. I will be competiting in the USA Bikini Competition in Las Vegas at the end of July and look forward to working with Wendy again... Thank you Wendy for changing my life... never look back!"

Jennifer Toro

Mom of 2 and NPC Bikini Competitor

***************************************************

Josh lost over 60 pounds by changing his eating habits and walking more often instead of being a "couch potato".  He is forever grateful for Wendy's help! 

 ***************************************************

"When I first signed up for Wendy's boot camp 6 months ago, I had no idea what I was in for. I always got bored at the gym and had no motivation to go so I figured a boot camp experience might force me to work out. Who knew that I would actually love going to boot camp! Wendy's workouts are challenging but fun. She's always changing it up so your never bored and its the fastest hour workout I've ever had. I actually look forward to going to class! She's also super sweet and personable, someone you just like being around. Thank you Wendy for helping me get back in to shape. I couldn't have done it without your help!"

Leslie T

I Highly recommend Fit with Wendy

***************************************************

"I was lazy and couldn't motivate myself to work out. I needed somebody to kick my flabby butt! I found that person in Wendy. Now I feel strong. I am confident. I feel capable. Wendy knows exactly how to pinpoint specific areas of my body and keeps the workout innovative. She has also helped me to change my eating habits to maximize the results. No matter how I feel when I enter the gym, I always leave feeling great."

Carolina S.

Wendy knows MY body!

***************************************************

"I've been doing cardio kickboxing and yoga classes at the local gym for years but it's not until I started taking Wendy's class that I saw a real change in my body. I've always been thin but still flabby, but now I'm toned everywhere and my friends are asking me how to get into shape.. that's a shocker! What's great about Wendy's class is that no class is the same and a lot a lot of thought goes behind each workout - from the warm up in the beginning, to the different exercises she incorporates to each class, and to the great stretch at the end. Also, she's the nicest person and loves her job and getting people fit!"

Jane J.

So surprised!

***************************************************

"Wow, What can I say about Wendy. I am thrilled that I found her.

She is so well educated about fitness, the body and nutrition.

She makes you feel so special no matter your shape or how much you are able to lift etc.

She will help you create your menu for a healthy lifestyle.

She will talk you through the rough patches that goes along w/training hard.

She is just fantastic at what she does.

I could go on and on about how thrilled I am w/Wendy and my wonderful results.

Thanks Wendy you are the Best"

Anonymous 

***************************************************

***************************************************

Notice below how this client has upper abdominal definition in both photos but has a significant decrease in the WIDTH of her waist! she lost love-handles by losing the extra side "back" fat, giving her a more hourlglass, lean appearance. This client reported increased energy levels during her long work hours, and a better overall feeling of well-being. 

PERSONAL TRAINING IN IRVINE, CALIFORNIA

Click Here to go to the Main Registration 3 Step Process Page.

Wendy is not just a Personal Trainer... She is someone who will inspire you to be your best. She will text you, e-mail you, call you, motivate you to stay on top of your healthy eating plan, she will make sure you are healthy from the INSIDE first! 

Try something new. 

Personal Training can give you a new sense of happiness, confidence, and HOPE for the future. 

Helping You Make Fitness a Lifestyle,

Wendy Lucas

Creamy Banana-Flax Protein Smoothie

This creamy banana-vanilla protein smoothie is delicous and nutritious.  Low in sugar, high in protein, dairy-free, soy-free, gluten-free.  High in calcium, potassium, and healthy omega-3-6-9 essential fatty acids.

Adding extra protein to your daily diet will help your body burn more fat, recover muscles, and stay energized and alert.

The three best times to drink this protein smoothie are:

1- within 30 minutes of waking (Breakfast)

2- Im between meals

3- After workouts for recovery. 

Recipe:

In a blender combine:

1 cup unsweetened almond milk

1/2 or 1 whole frozen banana

1 scoop Jay Robb's Egg White Protein Powder

2 tbsp. Forti Flax

5-6 ice cubes

Blend and Serve!

Enjoy! 

<3 Wendy