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ECCENTRIC<br />
PUSH-UPS<br />
5 X 5 REPS<br />
Either from the knees or from a plank<br />
position, lower your body slowly,<br />
taking four seconds to reach the<br />
depth of your push-up, then drive up<br />
to full extension.<br />
Now you’ve done the hard work it’s time<br />
to refuel with a quick and nutritious<br />
breakfast. Experiment with seasonal fruit<br />
to make this recipe a year-round winner!<br />
Protein pancakes<br />
SERVES 1<br />
READY IN 15 MINS<br />
PLANK HOLDS<br />
1 MINUTE X 3<br />
Place your hands directly under your<br />
shoulders with your arms outstretched<br />
and push up into a straight position,<br />
holding your core tight and with the<br />
weight over the hands.<br />
2 free-range eggs<br />
1 ripe banana, peeled and mashed<br />
1 scoop of whey or vegan protein<br />
¼ tsp baking powder<br />
½ tsp ground cinnamon<br />
½ tsp coconut oil<br />
150g of your favourite fruit, a dollop of<br />
yoghurt and toasted coconut flakes, to serve<br />
1 Begin by separating the eggs. Beat the<br />
whites vigorously for a few minutes. In a<br />
separate bowl, beat the yolks until smooth,<br />
then combine both.<br />
2 Add the banana, whey or vegan protein,<br />
baking powder and cinnamon and mix<br />
until fully combined.<br />
3 Heat the coconut oil in a large non-stick<br />
frying pan. Pour a quarter of the pancake<br />
mixture into the pan and repeat until all the<br />
mixture is used up (you may have to do this in<br />
batches). Once the pancakes begin to bubble<br />
on the top, gently flip over and cook for a<br />
further few moments, before serving.<br />
Per serving: 498 cals, 40.7g fat<br />
Alice says:<br />
ÒWho doesn't love pancakes? These<br />
foolproof pancakes are a firm favourite<br />
of mine. Separating the egg whites helps<br />
to increase their fluffinessÓ<br />
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