These zoners found their max dead lifts as their benchmark workout yesterday.
Amy warms up for her max lift.
Workout:
1-1-1-1-1-1-1 dead lift
Row 1000 meters for time
Find your 1 rep deadlift max and then row 1000 meters for time.
Right now as I sit here typing, my house smells like a bakery. I love to bake and one of the hardest things for me on the zone is not being able to make all the sweets I love. Thankfully, however, there are a few recipes out there that are zoned just for us! Because I had vanilla protein powder instead of chocolate, I made the blueberry muffin variation listed at the end of this recipe. I've never tried the chocolate cherry one, so let me know how it turns out if you try it. As for the blueberry ones, I will bring them into the gym today and you all can try them out or take them home for a snack. Each one is a one block zone perfect snack. They are a little flat and small for a muffin, but, at least it's zone!
I'll list this recipe today and return to the meal plan tomorrow. Enjoy!
Chocolate Cherry Muffins
Grind old fashioned oats in the blender or shop for oat flour in natural foods stores. Make a double batch if you want extra portions for the freezer.
From “Zone Meals in Seconds”
Prep: 20 minutes Yield: 4 (4 block) servings
Cooking: 20 to 24 minutes
Ingredients:
Dry:
1 1/3 cups oat flour
4 (1 ounce) scoops chocolate flavored whey protein (amount providing 84 grams protein), scant 1 cup
2 1/4 teaspoons pumpkin or apple pie spice
1 tablespoon non-aluminum baking powder
1 tablespoon grated orange rind (optional)
Wet:
4 whole eggs or 8 egg whites
Two tablespoons and two teaspoons fructose powder or syrup
2/3 cup applesauce
5 1/3 teaspoons canola oil
1 cup frozen pitted sweet cherries, coarsely chopped
Instructions:
Preheat oven to 350 degrees F. Spray 12 muffin tins with non-stick spray and set aside. Sift dry ingredients into 1 1/2 quart mixing bowl, adding orange rind if desired. Stir; set aside. Combine all wet ingredients in blender except the cherries. Cover and process until smooth, stopping to scrape down sides. Or, whisk in mixing bowl. Add wet ingredients to dry ingredients. Stir until evenly mixed, scraping bottom of bowl to incorporate flour and remove lumps. Do not over-mix. Gently fold in cherries. Spoon batter into 12 muffin cups, evenly distributing it. Bake in preheated oven until firm to the touch, golden on top and around the edges, and a tooth pick inserted into the center comes out clean, about for 20 to 24 minutes. Allow to cool, then run a knife around edges to release muffins. Cover and refrigerate. Use within one week or freeze.
Variations
Divide batter between 16 muffin tins, filling any empty tins with water. Bake for 12 to 15 minutes or until muffins test done. Each muffin will contain 1 protein, 1 carb, and 1 fat block—perfect for snacks.
Use plain or vanilla whey protein powder instead of chocolate and substitute 1 cup fresh or 1 1/3 cup frozen blueberries for the cherries.
