Chocolate protein coconut bites.

I'm working the long shifts this weekend so I have baked myself some little each to make treats to help me cope.

Here's how I made them.

Chocolate protein coconut bites recipe.

Ingredients.

250g of descant coconut

4 eggs

Two scoops of chocolate protein powder

A few handfuls of dried fruit (I went with raisins and cinnamon cranberry's)

Dark chocolate

(You may add sugar or sweetner if you desire)

Recipe.

Combine the eggs, coconut, protein powder, dried fruit and sugar (if you're using it) in a bowl.

Shape into small balls, around 1-2 inches in size and place on baking paper.

Bake in the oven at gas mark 4/180C for around 12 minutes or until golden brown.

Remove from the oven and let cool.

Melt the dark chocolate and coat the coconut balls however you feel. Drizzle, dunk or spoon it on.

Enjoy.

Set backs.

I have had a few bad days now.
It started with a rough long shift at work that got me comfort eating and then a few days of not finding time to workout and eating whatever I felt like.
I almost forgot how far I had come and how much I didn't want to stop.
Today I am back on track.

I killed my workout today and feel so much better for doing it too.

What a good time to be reminded that, just like an arrow, when we are being pulled backwards it only means we are about to be launched forward. So stay focused keep your eyes on the target.

Todays workout.

Cardio

Exercise bike – 3 miles – 12.06 minutes – Res. 8

Treadmill cross country -0.66 miles – 10 minutes – 4mph

AMT – 0.9 miles -10 minutes – Res. 8

Resistance/Strength

Hamstring curl on exercise ball – 20 reps x 2

Sit ups on exercise ball – 20 reps x 2

Hip roll with exercise ball – 20 reps x 2

Russian twist with medicine ball – 20 reps x 2

Squats with 12.5 kg bar – 15 reps x 3

Lunges with 8 kg weight – 15 reps x 3

Standing tricep extensions – 15 reps x 3

Bicep curls on cable – 40lb – 16 reps x 2

Tricep push down – 60lbs – 16 reps x 2

Lat pull down – 60lb – 15 reps x 2

Assisted pull ups – 60 kg – 10 reps x 2

Power plate squats – 30 sec moving 30 sec continual hold

Power plate lunges – 30 sec each leg.