Angela Ellefson

Because weekends are meant to be lived ⚡️☀️🌴

𝙇𝙤𝙤𝙠, 𝙣𝙤𝙩 𝙖𝙡𝙡 𝙤𝙛 𝙪𝙨 𝙖𝙧𝙚 𝙩𝙧𝙮𝙞𝙣𝙜 𝙩𝙤 𝙡𝙤𝙨𝙚 𝙬𝙚𝙞𝙜𝙝𝙩. ⁣
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There are many of us out there looking 𝘵𝘰 𝘨𝘳𝘰𝘸 𝘵𝘩𝘦 𝘨𝘭𝘶𝘵𝘦𝘴 𝘢𝘯𝘥 𝘣𝘢𝘤𝘬 𝘢𝘯𝘥 𝘣𝘶𝘪𝘭𝘥 𝘴𝘰𝘮𝘦 𝘮𝘶𝘴𝘤𝘭𝘦. With that might mean you have to be comfortable putting on a 𝗳𝗲𝘄 𝗲𝘅𝘁𝗿𝗮 𝗽𝗼𝘂𝗻𝗱𝘀. ⁣
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I get a lot of runners as clients and the first thing that we have to do when they cross over from doing a lot of cardio into strength training is get them 𝙘𝙤𝙢𝙛𝙤𝙧𝙩𝙖𝙗𝙡𝙚 𝙬𝙞𝙩𝙝 𝙚𝙖𝙩𝙞𝙣𝙜 𝙖 𝙛𝙚𝙬 𝙢𝙤𝙧𝙚 𝙘𝙖𝙡𝙤𝙧𝙞𝙚𝙨. When we are in a building phase in order for our muscles to grow and to maintain 𝘮𝘶𝘴𝘤𝘶𝘭𝘢𝘳 𝘩𝘺𝘱𝘦𝘳𝘵𝘳𝘰𝘱𝘩𝘺 you need to have a sufficient diet that supports muscle growth. ⁣
We are six weeks into a building phase with my client Julie. Her goal is body recomposition and strength. ⁣
For her we had to start with a reverse diet to bring her back to maintenance calories. She has been doing a lot of cardio and not eating nearly enough calories. ⁣
From here, we can start to increase a little bit more carbohydrates and protein to bring her into a 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗽𝗵𝗮𝘀𝗲. This is done very slowly and reasonably for a busy mom of three, and has to make sense for her lifestyle. ⁣
At first it was just getting enough protein in and not worrying about the other calories. Once we got the hang of that we had to focus on getting in enough meals throughout the day and practicing plate portions satisfying each macro nutrient group. ⁣
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Now that we got the hang of that we get to go into 𝙢𝙤𝙧𝙚 𝙩𝙧𝙖𝙘𝙠𝙞𝙣𝙜 𝙖𝙣𝙙 𝙢𝙚𝙩𝙧𝙞𝙘𝙨. You have to understand where your client is coming from and if it isn’t realistic to track every calorie in and every meal throughout the week, then you have to 𝙨𝙩𝙖𝙧𝙩 𝙨𝙤𝙢𝙚𝙬𝙝𝙚𝙧𝙚.⁣
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Sometimes doing less can lend bigger and longer lasting results.

Are you someone who feels like you want to get stronger and look leaner? Let me be the first to remind you that you can’t lean out from a body that doesn’t have muscle on it. Let’s get you stronger and more toned ladies. I’m here to support you 👑

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𝗔𝗳𝘁𝗲𝗿 𝗯𝗲𝗶𝗻𝗴 𝗮 𝗱𝗶𝗲 𝗵𝗮𝗿𝗱 𝗾𝘂𝗲𝘀𝘁 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗯𝗮𝗿 𝗳𝗮𝗻, I had to try and replicate⁣
My all time favorite flavor is Cookies and Cream, so I decided to make my own!⁣
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The texture was spot on- Thick, soft and chewy protein bars ⁣
The taste was fantastic- Sweet, satisfying and loaded with chunks of chocolate cookie pieces.⁣
These protein bars are completely vegan and gluten free, with tips to make them keto and paleo!⁣
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𝗛𝗼𝘄 𝘁𝗼 𝗺𝗮𝗸𝗲 𝗰𝗼𝗼𝗸𝗶𝗲𝘀 𝗮𝗻𝗱 𝗰𝗿𝗲𝗮𝗺 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗯𝗮𝗿𝘀⁣
The Ingredients⁣
* Oat Flour– It’s just ground up oatmeal. Be sure you use gluten free oats, to keep it gluten free.⁣
* Coconut Flour- Works well with the oat flour, to keep the bars extra chewy. If you don’t want to use coconut flour, add more oat flour.⁣
* Protein Powder– You can use vanilla flavored or unflavored. Be sure you like the taste of it, as it will be quite evident. ⁣
* Granulated sweetener of choice– I like stevia.⁣
* Almond butter– Smooth and drippy almond butter, with no added sugar or salt. ⁣
* Maple syrup or honey-Gives the protein bars sweetness, and holds them together. You can use agave nectar or brown rice syrup if you prefer.⁣
* Chocolate animal Cookies or graham cracker-Crumble up for the delicious cookie flavor. ⁣
* Milk of choice– To help form the dough into bars! Can be almond or oat ! ⁣
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In a large mixing bowl, add your dry ingredients and mix well. Add in your almond butter and syrup, and mix until a crumbly texture remains. Slowly add the milk, until a thick batter remains. Gently fold through your crumbled chocolate cookies. Transfer the protein bar batter into a lined 8 x 8-inch pan. Refrigerate until firm, around 2 hours. Once firm, cut into
*do me a favor sister, run the macros and post below ✌🏼

𝗙𝗼𝗹𝗹𝗼𝘄 𝘆𝗼𝘂𝗿 𝗱𝗿𝗲𝗮𝗺𝘀 𝗱𝘂𝗿𝗶𝗻𝗴 𝗮𝗻𝘆 𝘀𝘁𝗮𝗴𝗲 𝗼𝗳 𝗺𝗼𝘁𝗵𝗲𝗿𝗵𝗼𝗼𝗱 ✨.⁣
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𝘐 𝘭𝘰𝘷𝘦 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘮𝘰𝘵𝘩𝘦𝘳𝘴. ⁣
The rewarding feeling I get seeing a hard-working mama give back to her self is 𝘂𝗻𝗽𝗮𝗿𝗮𝗹𝗹𝗲𝗹𝗲𝗱 𝘁𝗼 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴 𝗲𝗹𝘀𝗲 𝗶𝗻 𝘁𝗵𝗲 𝘄𝗼𝗿𝗹𝗱. ⁣
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The drive and commitment, the “𝙬𝙝𝙮” that runs so deep in a mamas soul, the need for 𝘀𝗲𝗹𝗳-𝗹𝗼𝘃𝗲 and to feel good again is why most of my clients who are mothers succeed. ⁣
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After planning meals 𝘁𝗵𝗿𝗲𝗲 𝘁𝗶𝗺𝗲𝘀 𝗮 𝗱𝗮𝘆 (𝟮𝟭 𝘅/ 𝘄𝗲𝗲𝗸) getting kids ready for school, getting kids ready for bed, homework, teeth brushing, bathing, bedtime stories, buying all the household necessities…list goes on, most of us just want to have a 𝘀𝗶𝗺𝗽𝗹𝗲 𝗽𝗹𝗮𝗻 to follow that is 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦.⁣
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We want meal plans that we can create 𝗺𝗲𝗮𝗹𝘀 𝗳𝗼𝗿 𝘁𝗵𝗲 𝘄𝗵𝗼𝗹𝗲 𝗳𝗮𝗺𝗶𝗹𝘆 𝘄𝗶𝘁𝗵, that are 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘶𝘴 𝘢𝘯𝘥 𝘴𝘪𝘮𝘱𝘭𝘦.⁣
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As this god-loving, hard-working, fierce mom of 4 recently reminded me, “𝘢𝘴 𝘮𝘰𝘵𝘩𝘦𝘳𝘴 𝘸𝘦 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘭𝘦𝘢𝘳𝘯 𝘵𝘰 𝘨𝘪𝘷𝘦 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘰𝘶𝘳𝘴𝘦𝘭𝘷𝘦𝘴 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘸𝘦 𝘤𝘢𝘯’𝘵 𝘴𝘦𝘳𝘷𝘦 𝘧𝘳𝘰𝘮 𝘢𝘯 𝘦𝘮𝘱𝘵𝘺 𝘤𝘶𝘱” ⁣
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Jackie set a goal of getting stage lean and showcasing her work at WBFF Los Angeles show and we took her through a custom 12-week prep. Not only did she accomplish that goal of stepping on stage, but she received her pro card in her first ever WBFF show! 👏
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𝙒𝙚 𝙖𝙡𝙡 𝙙𝙚𝙨𝙚𝙧𝙫𝙚 𝙤𝙪𝙧 𝙤𝙬𝙣 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡 𝙗𝙚𝙨𝙩. 𝙇𝙚𝙩 𝙢𝙚 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪 𝙛𝙞𝙣𝙙 𝙮𝙤𝙪𝙧𝙨
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