Let’s talk leg day.
Now, I’m sure you’ve seen all the funny leg day pictures and if you workout, you’ve probably experienced them. Simple tasks like driving (switching from gas to brake – OUCH), walking up stairs, putting on pants… you know. It’s painful.
Well, I am seriously trying to get my booty in shape, literally, as well as my triceps and my abs. I mean, less than 30 days until spring, people! I go to Planet Fitness, and even though they don’t have yoga classes, they DO have Smith Machines, which are those fancy little machines that have the bar and the free weights and the automatic lock. Aka. Squats without assistance. Or benching or whatever you want to do – Smith Machine has your back. Unless you drop it and it doesn’t catch immediately – then you’re a lunk. But that’s another story [that luckily hasn’t happened to me].
So I had been doing the norm – leg extensions, hamstring curls, calf raises, adductors, abductors, squats… but now I am adding lunges with the Smith Machine. And MAN OH MAN are my gluteals sore. For real, though. If you don’t know what a Smith Machine is, check it out. That bad boy is your friend when it comes to bikinis. I’ve started doing higher reps/lower weight to try to “tone” rather than “bulk,” and those last few reps are tough.
THE POINT is – do your leg day. Do your squats. Earn your protein. That was literally what I was repeating to myself (“Earn your protein, earn your protein.”) as I cycled ridiculously fast and was panting like a 100-year-old sedentary person. I’ve started in on the whole protein powder thing (chocolate, of course) and I like to earn it. Deserve it, if you will.
You deserve these waffles. You do 4 sets of 15-20 reps on squats AND lunges on the Smith Machine ( + the other leg machines + cycling or some cardio), you definitely earn your chocolate protein.
These waffles are actually not chocolate… the boyfriend prefers his fancy protein over my cheap protein (I’m still having to be persuaded into this whole protein thing), so he added his to the waffles. So, in the end, all I’m driving at is – earn your protein. Earn your waffles.
From Tone It Up; makes 2 waffles
4 egg whites + 1 egg
2 scoops vanilla (or chocolate!) protein (about 20g each, so 40g protein)
1 tbsp milk
2 tsp cinnamon
1 tbsp peanut butter
Toppings (optional): sliced bananas and strawberries, maple syrup
1. Mash banana, then blend all ingredients.
2. Make waffles in a waffle maker.