New Cardio Dance Video – Burnin’ Up (feat. 2 Chainz)

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Cardio Dance Donation Series – Addiction Treatment Services

Want to dance and get sweaty for a good cause?** Join Derek Woodruff and I this Thursday from 5:30-6:30 for the first cardio dance class in our donation series this year! One Thursday each month we will be team teaching a donation based class with all proceeds going toward a charity of our choice! This month we are sweating for Addiction Treatment Services. Class is held in the Front Street Commons building (136 E Front St. Traverse City, MI  49684) in the Floral Underground space, on the 2nd Floor.

Class space is limited. Please pre-register by following the link. Suggested donation is $10 (or more if you wish). Donations will be taken prior to the class. Checks made payable to ATS. Feel free to email or call 231-631-5075 me with any questions! Thank you thank you thank you!

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Chocolate Protein Cupcakes

protein cupcakes

Chocolate protein cupcakes. A perfect treat for that sweet tooth of mine! Recipe below! #fitgirlfood#cheatclean #200Ktransform #bodybuildingcom#bestself #muscleegg

  • 1 1/2 c oats
  • 1/2 c cocoa
  • 1/2 c vanilla muscle egg (or plain boring egg whites)
  • 1/2 c 0%  fat plain Greek yogurt
  • 1/2 c unsweetened applesauce
  • 1 scoop protein powder (I used trutein red velvet cake!)
  • 1/2 c baking stevia
  • 1 t vanilla
  • 1 1/2 t baking powder
  • 1 1/2 t baking soda
  • 1/2 t cream of tartar
  • 1 c hot water

Blend in blender until smooth and pour into muffin tins sprayed with pam I topped with 5 chocolate chips (yes, I counted them out!) bake at 350 for 12-15 min or until a toothpick comes out mostly clean. Enjoy! 110 calories 2.8g fat 13.8g carbs 6g protein

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Chest and Bicep Training Day

Shot a quick Time Lapse video of a workout from this past week.  Enjoy.

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Warm Up and Stretching Routine

In this video I will take you through a simple full body warm-up and stretch routine. I will focus on spinal mobility as well as hamstring stretches in both a standing and lying position. This routine would be great as a morning warm up as well as a post workout cool down and stretch. Enjoy!

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How Melissa Fuels Her Body to Keep Moving & Stay Strong

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Like most people, I have many days during the week that are long and filled with much physical activity. In order to keep myself on track with my nutrition and have enough good fuel for my body, I try to do a weekly meal prep every Sunday. I spend about an hour or two in the kitchen preparing my lunches and snacks for the week so I always have healthy options on hand. This prevents me from being stuck in town with no food and reaching for the easy fast meal that may not be as healthy (and isn’t what my body needs).

My meal prep for this past week:

  • Sweet taters (sliced, sprinkled with Mrs. Dash chili lime seasoning, and cooked)
  • Black bean burgers
  • Turkey burgers
  • Extra lean turkey loin (also with Mrs. Dash chili lime!)
  • Qinuoa
  • Edamame
  • Steamed kale

Every morning I grab my many small containers and measure out my meals for the day. I try to eat every 2-3 hours to keep my metabolism going (and I love to eat), and to keep my energy levels up.

Here is what my daily nutritional plan looked like this week:

Breakfast:
Oatmeal with chia and flax seeds and powdered peanut butter–I heart peanut butter so much but I also cannot be trusted with it; I mean, who can eat only 2 tablespoons of that creamy goodness anyway? The powdered version is my new savior as it has way less calories and still gives my taste buds the peanut butter party they love! I found it at Target or online here »

1/2 cup egg whites

Snack:
3-4oz turkey loin
1 cup edamame

Lunch:
1/2 cup sweet taters or 1/2 cup qinuoa
1-2 cups steamed kale
1 4oz turkey burger (plain or with mustard) or veggie burger

Snack:
Protein powder with almond milk (I also add the powdered Peanut Butter here–amazing!)
Quest bar (my new addiction that can be found here »
Apple

I do not pre-prep dinners for the week, but they usually consist of a protein and loads of veggies. My goal is to stick to a clean-eating meal plan all week and give myself a ‘cheat meal’ on the weekend. For said ‘cheat meal,’ I do not measure anything or count calories. I just eat whatever sounds best that day–usually something that is bready and cheesy and needs to be washed down with an icy cold beer!

Happy eating my fellow fitness friends!

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Melissa Ray Fitness Website

My new website is under construction but looking forward to posting more about my daily work-outs, nutrition, and many more fitness ideas.

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