We here at Method Evolution realize that our local busy parents don’t always have the time for a 30+ minute workout.  So the other day, one of our trainers, Jeremy, filmed a video demonstrating a way of getting a workout in just 4 minutes. 

4 MINUTE TABATA WORKOUTS

Remember though, you must truly bring a higher intensity component to these 4 minute workouts.  Really “raise the bar” during the 20 second phase!  (It’s only 4 minutes…so you can do it!)

METHOD EVOLUTION

Pearland’s Body Transformation Experts

Personal Training Studio & Boot Camps

Posted by admin | in Videos, Workouts | No Comments

Earlier this week I got an email from Cheyenne, one of our Personal Trainers stating she wanted to share this recipe with you.  She had pulled this recipe from Better Homes & Gardens and highly recommended it…

Balsamic Glazed Chicken Tenders

• 1 small orange
• 2/3 c. cinnamon applesauce
• 1/4 c. balsamic vinegar
• 1/2 tsp. ground cardamon or 1/4 tsp. ground nutmeg
• 1 lb. chicken tenders
• 2 tsp. vegetable oil
• Fresh thyme sprigs (optional)

1. Finely shred peel from orange; set aside. Juice Orange. In medium saucepan combine applesauce, vinegar, cardamon, juice from the orange, and 1/2 tsp. each salt and black pepper. Bring to boiling over high heat. Reduce heat to low. Cook, uncovered, stirring occasionally 10 minutes. Remove from heat and cover to keep warm.

2. Season chicken lightly with salt and black pepper. Heat oil in 12-inch nonstick skillet over medium high heat. Add chicken; cook until golden brown on bottom, about 4 minutes. Turn chicken and add 1/2 cup of applesauce mixture to skillet. Cook 2-3 minutes more or until chicken is cooked through.

3. To serve, top each serving of chicken with some of the applesauce mixture, orange peel, and fresh thyme.

SERVES 4

EACH SERVING: 208 cal, 4 g fat, 15 g carbohydrates, 27 g protein

METHOD EVOLUTION

Pearland’s Body Transformation Experts

Personal Training Studio & BootCamps

Posted by admin | in Recipes | No Comments

Wanted to send a special congrats to Rhonda Emerson (Pearland BootCamper and Personal Training client) for receiving her first place finish at the Hottest Half this past weekend.

Below are her breakdowns:

Keep up the fabulous work ethic Rhonda!  Many more rewards to come…

METHOD EVOLUTION

Pearland’s Body Transformation Experts

BootCamps and Personal Training Studio

Posted by admin | in Client Stories | 1 Comment

About a month ago I posted up a recipe for protein pancakes which honestly did have some mixed reviews. (could have been that they were sweet potato pancakes).  So in order to “redeem” myself; I thought I would post up a recipe for protein waffles.

And if you don’t have a waffle maker, this tasty high protein batter works just as well as pancakes!

Enjoy

High Protein Banana Yogurt Waffles

Ingredients

1/2 cup flour
2 tsp baking powder
1 scoop of Prograde Protein (the Vanilla flavored, Stevia sweetened protein powder)
1/2 cup plain low fat yogurt
1/2 cup skim milk
1 tsp vanilla extract
1 tsp lemon zest
1 medium banana

Directions

Preheat a waffle maker.

In a medium bowl, mix the flour, baking powder and protein powder together. Add the yogurt, milk and vanilla extract. Shave in the lemon zest. Mix well for about 10 seconds. If the mixture appears too thick, add a little water (1 tsp at a time) to lighten.

In a separate bowl, mash the banana with the backside of a fork and then add it to the other wet ingredients. Mix all for another 10-20 seconds. If batter needs thinner consistency, add a little more water (again, 1 tsp at a time).

Pour the batter into your waffle maker and follow the cooking instructions that accompany your particular model.

Makes 2 Servings

JC Guidry

Owner, Method Evolution

Pearland’s Body Transformation Experts

Personal Training Studio and BootCamps

Posted by admin | in Nutrition, Recipes | 2 Comments

Who doesn’t like Snickers? 

How about a special treat with a PROTEIN kick?!?

Ingredients:

• 1 ½ scoops Chocolate Protein Powder
• 2 tsp. Sugar Free Caramel Syrup
• ¼ C. Slivered Almonds
• 2 ice cubes

Instructions:
1. Pour 8 oz. of cold water into blender

2. Add 1 ½ scoops of Protein Powder

3. Add ¼ C. Slivered almonds & 2 tsp. Sugar Free Caramel Syrup

4. Blend on Medium speed and while blender on add the ice cubes

5. Keep covered and blend on High for 1 minute

Enjoy!

METHOD EVOLUTION

Pearland’s Body Transformation Experts

BootCamps and Personal Training Studio

Posted by admin | in Uncategorized | 1 Comment

Here in Pearland, the heat of August is on us and its high times we have more cool smoothies to get the nutrients we need and keep cool and hydrated at the same time.

That is exactly why I am posting one of my favorite strawberry smoothie recipes of all times…

REQUIREMENTS:

• Blender
• 1 cup Frozen (or Fresh) Straweberries
• 1 tablespoon Lemon Juice
• 6 Slices Cucumber
• 1 Chunk Water Melon
• 1 Kiwi
• 1 scoop Vanilla Protein Powder
• 1 tablespoon Honey
• 1 tablespoon Coconut Oil
• Water

DIRECTIONS:

Throw it all on the blender.  Frozen strawberries with the green tops on and all.  Cut watermelon from the outside rind (shell).  Add the whole kiwi (scrub the fuzzies off first) including the skin.  Include the cucumbers, skin on, top with ice if desired and add water, but not too much, you want this to be slushie like.  Add coconut oil just at the tail end of blending.

Blend.  Add water to desired consistency and enjoy this Strawberry Protein Smoothie. 

**  If you want to make this a Strawberry Protein Smoothie for lean muscle building, then you will want to add 2 scoops of Vanilla Protein Powder and another tablespoon of coconut oil.

JC Guidry

METHOD EVOLUTION

Pearland’s Body Transformation Experts

BootCamps & Personal Training Studio

Posted by admin | in Nutrition, Recipes | 1 Comment