Mini Whole Wheat Egg Sandwiches | Recipe

Try this mini whole wheat egg sandwich by 24 Carrot Life that you can make ahead of time and reheat for a quick breakfast. Cheesy egg and ham patties baked and sandwiched between a flaky whole wheat, green onion biscuit will surely make you smile. You can also add tomato, spinach, avocado or any of your favorite veggies to the mix.

Mini Whole Wheat Egg Sandwiches

Ingredients

For the egg patties

• 4 large eggs
• 1/2 cup egg whites (approx. 4 large eggs)
• 1/2 cup shredded manchego cheese (or cheese of your choice)
• 3 slices deli ham
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper

For the whole wheat biscuits

• 2 cups whole wheat flour
• 1/4 cup finely chopped green onion
• 2 teaspoons baking powder
• 1 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried basil
• 1/4 cup (1/2 a stick) cold butter + 2 tablespoons melted butter for brushing on top
• 3/4 cup fat-free milk

Optional Ingredients

• Sliced avocados
• Sliced tomatoes
• Baby spinach

Directions

To make the egg patties, preheat oven to 350°F. Heavily grease a standard sized muffin tin and set aside. Then,  add all ingredients for egg patties to a medium sized bowl and whisk to combine completely. Fill each muffin tin 1/2 way and bake for about 10-12 minutes, or until the tops are golden brown and the egg is cooked throughout.

Set the egg patties aside. Then raise the oven temperature to 425°F and let oven preheat.

In the mean time, make the whole wheat biscuits. Grease a baking sheet and set aside. Add all ingredients except butter and milk to a medium sized bowl and whisk to combine. Add 1/4 cup butter and use two knives or a pastry cutter to chop butter into small pieces until the mixture resembles coarse meal. Add milk and stir until just moist (dough will be sticky).

Place dough onto a heavily floured surface and fold over/knead lightly 5 times with floured hands. Flatten dough to a 1/2 inch thickness and cut into biscuits using a biscuit cutter, cookie cutter, or cup, pushing straight down and then twisting slightly. The biscuits will not spread at all so you want to use a small size to keep the biscuits mini. Gently reform dough and make more biscuits until dough is finished (the last biscuit will be a weird shape but I didn’t want to waste dough).

Place biscuits on the greased baking sheet with the edges touching and brush remaining butter on top of each biscuit. Bake for 10-12 minutes or until golden brown.

Assemble the biscuit with the egg patties and optional ingredients (e.g. tomato, spinach, avocado) of your choice.

NOTE: You can wrap the sandwiches individually and store in the freezer for a quick breakfast.

Nutrition Information

Serves: 12 |  Serving Size: 1 egg patty + 1 whole wheat biscuit

Per serving: Calories: 178; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 90mg; Sodium: 735mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 0g; Protein: 8g

Nutrition Bonus: Potassium: 137mg; Iron: 6%; Vitamin A: 6%; Vitamin C: 0%; Calcium: 8% 

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How This Southerner Fought off Fried Food & 250 Pounds

Two years ago, when he was in the middle of a bad divorce after 20 years of marriage, Greg Ellis walked into a weight-loss clinic. He weighed 456 pounds.

“I knew there was a possibility that I could be single for the rest of my life,” he says. “I needed to figure out how to take care of myself.”

At the clinic, the staff took his measurements and asked about his diet. “It was terrible,” Ellis says. “I’m from the South. Everything’s fried.”

The clinic staff outlined the plan: Take weight-loss pills, drink 64 ounces of water daily, do cardio three times a week and download MyFitnessPal to stay below a maximum of 90 grams of carbs per day.

“I took the pills, but didn’t like the way they made me feel,” he says. “So I did the rest on my own.”

Ellis set a goal weight of 250 pounds and educated himself on his new lifestyle between 12-hour shifts at a steel factory in northeastern Arkansas. For the first time in his 46 years, he learned about protein, calories, workouts and how to plan and prep meals. “I just kept plugging away,” he says. “I learned everything I could from social media, Pinterest and Under Armour blogs.”

When the weight started to come off, he was thrilled. “It taught me how to be confident and that I could set a goal and achieve it,” he says. “On the other end of the spectrum, it made me very upset with myself because I’d let myself get so obese.”

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READ MORE > THIS LONDONER MIGHT BE THE INSPIRATION YOU NEED TO LOSE WEIGHT

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Another part of what kept him going was the fear of falling back into his old ways. “I’ve been overweight my whole life,” Ellis says. “I don’t ever want to go back. There’s so many things I’ve missed and so many new things I’ve experienced. I went to Six Flags last summer in St. Louis and, for the first time in my adult life, I could ride the rides.”

He credits one choice at a time — and being willing to go against the grain. “Sometimes it makes my family uncomfortable because my diet is so different, especially during the holidays,” he says. “My father kept offering me pies during Thanksgiving. I had some roasted turkey and salad. He got used to it.”

The combination of smart eating, exercise and education saw Ellis through to his target weight. Today, he stays comfortably between 238 and 240 pounds and just passed 700 consecutive days of logging in MyFitnessPal.

Mornings that used to begin with buttermilk biscuits now start with a protein shake, four egg whites and one whole egg. Lunch looks like a skinless chicken breast with steamed broccoli and a sweet potato. He has Greek yogurt for a snack, baked fish and cabbage for dinner and logs everything religiously into MyFitnessPal.

“MFP clicks with me because I’m a creature of habit,” he says. “I don’t eat for taste anymore as much as getting my macros. About once a week, I’ll have sushi for a cheat meal. I crave it, but don’t go overboard.”

And if he had his way, he’d be in the gym daily. “My girlfriend calls it ‘the other woman,’” he laughs. He focuses on a rotation of arms, legs, back and core during four visits a week and uses his FitBit to stay in a calorie deficit.

“My doctor told me one time, for every pound you lose, it’s 10 pounds of pressure off your knees,” he says. Do the math; he’s relieved more than 2,100 pounds since beginning his weight-loss journey.

For Ellis, being overweight affected everything from how he went to the restroom to how he walked down halls. “At 456 pounds, you wobble,” he says. “And you don’t dare take the stairs unless you absolutely have to. You’re looking for that elevator. It’s so hard to pick the weight up and put it down.”

Even after his massive weight loss, Ellis is hesitant to call himself a success story. “I still see the obese person I was, even though everyone tells me different,” he says. “There are times I feel guilty because my stomach has shrunk so much, and it takes less food to make me feel full.”

Besides maintaining his target weight, Ellis’ new goal is to remove the loose skin he’s learned to hide. “It may be a pipe dream,” he says. “I don’t want to become vain, but it’s not what I want to see in the mirror.”

So what does he want to see? “I just want to be healthy and strong,” he says. “I haven’t accomplished anything that comes close to this weight-loss journey.”

The post How This Southerner Fought off Fried Food & 250 Pounds appeared first on Under Armour.

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Breaking Up with a Workout Buddy

Working out with a friend has plenty of benefits, from keeping you more motivated and accountable to inspiring you to try new classes or routines. Science backs up the claim, too. A recent study found that getting a new exercise partner can increase how often you workout and give you a sense of emotional and social support you might have lacked otherwise.

But that’s only if the partnership is working well. Like any relationship, there might be personality clashes you never anticipated — or maybe your workout buddy turns out to be far less enthusiastic about a morning workout than she claimed to be, or ends up showing off a less-than-friendly competitive side that’s just not working for you.

As hard as it might be to admit, some pals may be great as friends, but lousy as workout teammates. In that case, you need to have a serious talk — and possibly even “break up” so you can achieve your workout goals.

Here are some tips for making the situation easier, without losing a friend in the process:

REVISIT YOUR GOALS AND HAVE “THE TALK”

Fitness should be similar to work, marriage and parenting when it comes to goals — you have some general aims in mind to be “better,” but it’s really most effective when you can get into specifics and make a plan for how to level up. You also need to keep in mind that those goals will shift. Maybe you started a workout regime simply hoping to get your butt in the gym three times a week, but now you’re in beast mode and you want to become a personal trainer or start doing fitness competitions or crush an obstacle-course race.

If you feel like your buddy is still struggling to make that three-times-a-week commitment, it’s possible you’re on different tracks now. Or maybe you’re the one who’s at a lower level and your partner is zooming past you. Either way, it’s time to have a frank discussion.

“A workout buddy should share the same long-term goals, commitment and a similar athletic ability,” says fitness expert and personal trainer Jimmy Minardi, CPT, of Minardi Training. “Someone who is too far above your level may make you lose confidence, and someone who’s below it may prevent you from reaching your potential.”

Write down your goals and then talk to your friend about them. Be very clear about what you need and give your friend a chance to describe his or her goals as well. Maybe they can still mesh, but you definitely need to get on the same page. If you’re not, then you may want to break it off or significantly scale down your commitment to one another in terms of fitness togetherness.

“It’s best to be upfront and honest, or you will resent your partner and lose your own enthusiasm for working out altogether,” says Minardi. “Ask if it’s something they truly want to continue with. If they do, you can suggest working out solo one or two days a week as a compromise.”

BE OPEN TO GETTING BACK TOGETHER WITH YOUR EX

When you have “the talk,” be sure to leave the possibility open for teaming back up in the future, advises Angie Gunner, president and CEO of American Barre Technique. Just because you don’t share the same level of motivation and ability right now doesn’t mean it will always be that way.

“Maybe this meeting will ignite a new spark of determination in your buddy,” says Gunner. “Or maybe your buddy will feel relieved to end all future workout obligations.”

Either way, it’s helpful to leave the door open if you’re good friends and have had at least some success reaching goals together. The talk, and some fitness time apart, could be just what you and your workout buddy need to understand how to motivate each other more effectively. If not, you can just continue solo.

“It’s important to remember that your health comes first,” Gunner says. “You shouldn’t feel any sense of guilt about wanting to achieve your fitness goals in the best way possible.”

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READ MORE > HOW TO FIND AN ACCOUNTABILIBUDDY

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CHANGE IT UP IF YOU GO IT ALONE

Agreeing you won’t be workout partners for now, but then keeping the same schedule as you had before, could potentially become awkward, notes Dempsey Marks, a certified personal trainer and creator of the PreGame Fit program.

After all, you might have told your workout partner you wanted to pursue a different activity — like more running, CrossFit, yoga or personal training sessions — so if you’re next to each other on the treadmills as usual, your assertion might feel less than truthful.

Instead, change it up, advises Marks. “You can politely explain that your schedule is going to be unpredictable for the foreseeable future and that you don’t want the added pressure of a partner,” she says. But once you say that, it’s time to actually do it. Adjust your workout choice without committing to a specific schedule.

On the days you happen to both be in the gym, consider grabbing a smoothie together afterward and checking in with each other. After all, you shouldn’t have to choose between fitness and friendship.

The post Breaking Up with a Workout Buddy appeared first on Under Armour.

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5 Gymnast-Inspired Bodyweight Exercises for a Super Strong Core

If you’ve ever watched a gymnast flip, handstand, and crush their routines, you know they need a really strong core.

But you won’t see most gymnasts doing a ton of crunches or even holding a basic plank for minutes on end. Like the rest of us, gymnasts want to get the most out of their workout in the shortest amount of time.

Note: The original version of this article was published on Mindbodygreen. Check it out!

Here are five exercises inspired by gymnasts that will help you build a super strong core in less time:

Hollow Body Holds

Hollow body holds may appear easy, but they’re tougher than they look and will help you build a rock sold core.

How to do it: Lie down flat on your back and contract your abs, pulling your belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.

Slowly raise your shoulders and legs from the ground as you keep your lower back in contact with the floor.

The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact.

For an even greater challenge, rock back and forth while holding the position.

Beginner variation: Make this exercise slightly easier by reaching your arms towards your feet. You can also try bending your knees instead.

Watch a video of hollow body holds here.

V Ups

V ups are a staple in gymnastics training for a reason: they’re a super effective core exercise you can do with zero equipment.

How to do it: Lie on your back, then stretch your arms overhead and keep your legs straight. Slowly raise your shoulders and legs from the ground as you keep your lower back in contact with the floor, then simultaneously raise your arms and legs as high as you can and try and touch your feet to your hands. Lower down and repeat.

Beginner variation: Try tucking your knees towards your chest instead to make this exercise slightly easier.

Watch a video of V ups in action here.

Hanging Leg Raises

You’ll need a pull up bar for this exercise, but it’s one of the best ways to build strong abs in a short amount of time.

How to do it: Grab onto a pull up bar with your palms facing away from you. While keeping your legs as straight as possible, raise them as high as you can, aiming to touch your feet to your hands. Lower back down and repeat.

Beginner variation: You can start by tucking your knees up to your chest rather than keeping your legs straight. Once you build up more strength, start raising your legs up to a 90° angle, then eventually go as high as you can.

Watch the video of leg raises here.

L-Sits

L-sits are an advanced core exercise that may look intimidating at first, but with the right progressions will help your core muscles get incredibly strong.

How to do it: Grip some parallel bars or mini parallettes, then lift yourself off of the floor with straight arms and your legs directly straight in front of you. Make sure to push through your shoulders, keep your chest out, and point your toes as you hold the position as long as you can.

Beginner variation: Tuck your legs towards your chest instead to make this exercise easier. Once you build up more strength, try extending one leg at a time before eventually extending both legs at once.

Watch a short video of l-sits here.

Plank Get Ups

This exercise adds an even greater challenge to the regular plank exercise by working your shoulders one at a time.

How to do it: Get into a plank with your shoulders directly over your elbows. Hold this position, then drop one your right arm down onto your right elbow. Next, drop your left arm down onto your left elbow so that you’re in a forearm plank. Straighten your arm then your right arm until you’re back in the starting plank position. Switch starting arms and repeat, making sure to keep your core tight the entire time.

Watch the video of plank hip dips here.

All of these exercises can be added to a HIIT workout to increase your workout efficiency. Be consistent and work hard!

The post 5 Gymnast-Inspired Bodyweight Exercises for a Super Strong Core appeared first on 12 Minute Athlete.

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5 Fitness Changes You Can Make Right Now

Hey hey! How are ya? YAY that it’s almost the weekend. We’ve just been chilling over here, and I’m really looking forward to spending the day with the girls and subbing Zumba. “Despacito” continues to be my favorite Zumba song, even though my world was shattered a bit when Justin claimed he didn’t even know the words. Fail. 

Fitness Changes

For today, let’s talk about fitness! More specifically: your fitness routine/schedule. I have to admit that I’ve been a little bit lax with my own training and fitness over the past few weeks. My mind has been elsewhere, and even though I use fitness for the awesome endorphins and truly enjoy it, I found myself naturally scaling back a little. I know that I’ll feel rejuvenated soon, and am just taking a cue from my body to do what it’s craving. (Don’t worry, I’m not pregnant. #twoandthrough)

If you find yourself feeling blah or uninspired with fitness, here are 5 ways you can add pizazz to your workouts, and increase their effectiveness. <— so you get more out of the time you spend working out

1. Assess your muscle training split. When I talk to personal training clients to find out what the’ve been doing, it never surprises me to hear that they strength train the same muscles every single day. They’ll take HIIT, BODYPUMP, CrossFit and strength circuit classes consecutive days in a row. While strength training is AMAZING, and one of the best ways to protect your bones and build lean muscle, it’s important to be strategic in how you strength train. Remember that results occur during rest, not work. If you’re working the same muscles to fatigue day after day, it causes a continue cycle of muscle breakdown without giving the tissues necessary time to recover and rebuild. Alternate strength training days, or if you like classes or workouts that challenge your entire body, sandwich those workouts with rest days or pure cardio days to give your muscles a break. If you need help setting up a strength training split, check out this post.  

2. Add in smart interval training. Interval training is a bomb way to burn fat, protect your heart health, and you can become stronger, fitter, and faster. Add in some Tabata intervals to your strength work, or HIIT. Just like I mentioned in #1, don’t do the same thing on consecutive days. It’s important to alternate cardio intensities so you’re not working balls to the wall every.single.day.

3. Stop doing “traditional” core workouts. Whenever someone gets on the floor and does 100+ crunches or sit-ups, a fairy dies. These exercises can create stress and pressure on your spine, negatively affecting the low back. (Interesting post on why the military may be phasing out sit-ups for PT tests here.) Also, they’re the opposite of functional. I don’t think I do a crunch movement in real life, ever.

Focus on functional core work like planks, deadlifts, and squats! 

4. Pay attention to breathing and form. It’s easy to get in the workout zone (especially with a killer playlist) and find that you’ve been holding your breath for the entire set of reps. Focus on engaging your core (pull the belly button in and drop your ribs), and exhaling on the exertion (<— hardest part) of each movement.

5. Try a new class, or change your scenery. Change begets change. If you’re feeling stuck or blah in your routine, try something totally new. Take your run outside instead of the treadmill. Take a new class. Try something you think you may NOT like, and you may surprise yourself. If you do these things, and you’re still feeling blah, maybe it’s a signal that you’re overtraining and need a break. Take the break and come back even stronger. Our bodies are intelligent machines and will usually tell us what they want.. it’s just up to us to listen.

Anyone else feeling a little blah on the fitness front lately? What’s something you do or have done to make your workouts more awesome/exciting?

xoxo

Gina

Photos: Lindsay Colson

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