Fit Tips & Recipes

How to stay lean!

If your goal is to stay/get lean through your workouts, (of course diet plays a large role) be sure to incorporate lots of circuit-style training and intervals! Who needs rest? Keep you heart pumping, calories burning and fat melting off with supersets, high reps, interval cardio and minimal rest! Email me for info! Its killer but not like your traditional boring workouts and is much more effective. What more could you ask for?

Ainsley’s Favorite Clean Eating Snack (off-season): March 30th 2011

Sweet Potato Muffins

Ingredients

2 egg whites
5 tsp sweet n’ low (or 2/3 cup splenda for baking or 2/3 cup sugar or sweetener you pick)
1 3/4 cup Yams/sweet potatos
2 tsp vanilla extract
2 tsp almond extract
2/3 cup nonfat milk
1 1/2 cup white whole wheat flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1 3/4 tsp. cinnamon

(You will need to grab about 5 or 6 medium sized yams to boil for this recipe. Just make sure you get the full amount mashed.)

Directions

12 muffins. ( a rounded/heaping 1/4 cup of batter each muffin cup)
For making from fresh yams you will need to grab abut 5 or 6 medium sized ones.
I used yams/sweet potatoes that were fresh so I peeled them and boiled them until they were cooked completely, that is tender all the way through. They should be cooked to the point where they are easilly mashed into your measuring cup. I suppose you could use canned yams as well but this recipe doesnt allow for the sugar that may be added in those so choose sugar free ones if you buy in the can.
In one bowl add the Yams, egg whites, sweetener, extracts, and milk together. Its okay if your Yams leak a little water into the mixture. But make sure they are drained as good as you can get them.

In another bowl combine flours, baking soda, baking powder, salt, cinnamon.

The Yam bowl: I used a hand blender and got the mixture smooth. You can use a blender of your choice.

The flour bowl: lightly stir together mixtures.

Lightly dust in flour, baking soda, baking powder, salt, and cinnamon mixture. Stir together completely.
Preheat oven to 425 F

Fill muffin cups sprayed with cooking oil spray (olive oil spray works fine) just a little over 1/4 cup full (you can make slightly rounded 1/4 cup scoops into muffin pan but dont go too far over, you should get 12 servings pretty evenly). Bake for 20 minutes at 425 degrees but begin checking around that 20 minutes to see if they are completely cooked. It may take longer by 5 minutes or soWhen I check them at 20 minutes and then let them bake 5 minutes more the tester comes out much cleaner and the tops are a little browned. They stay moist this way and always have a tender inside.

Ainsley’s Fat Blasting Secret: March 15th 2011

After 5 long years of watching this simple secret work wonders for my body transformations, I am ready to share it with YOU!

Quick & effective fat blasting cardio! This set is to be done first thing upon rising prior to ingesting anything….perhaps your morning coffee if thats your thing.

6, 1 minute sets of…wait for it…JUMP SQUATS! Complete as many jump squats within 1 minute and rest for 2 minutes. Ensure proper form throughout getting nice and low in the squat position and explosively jumping up, landing nice and softly back into the squat position. Landing this way will alleviate the impact to your joints!

Im looking forward to feedback on how it all goes! Aim to complete this 4-5 mornings each week.