Fitness Talk

Happy Friday friends! Open-mouthed smile
I am pretty sure my first tweet of the day was “TGIF” Smile Does anyone else feel this way? I am so happy it’s the weekend; I am planning on getting a ton of studying done and hit up the farmers market with a few friends tomorrow morning Winking smile Chelsea being one of those special people!
I love the farmer’s market here in London Smile It’s usually more of a day trip when I go, but me and the girls will meet there in the morning and stay for a shorter period of time than usual as we have midterms to study for!

Even though I won’t be spending my entire day at the market, you can be sure that tomorrow’s post will be filled with updates on what I bought there Winking smile I already have my list started…

I am so excited.

Since I am positive that this weekend will play out to be an incredibly amazing one, I was thinking that I should share a recipe for you all to try tomorrow morning? Smile

And there’s nothing else like kick starting the weekend with a new pancake recipe! Winking smile

I tried this recipe earlier this week and fell in love.

Trust me people, it’s different than the basic recipe that you may be used to Winking smile

eggplant 012

I knew I had to make them when I found this recipe on Leanne’s blog Smile Although her recipes have never failed me in the past, I felt like changing things up a bit and Meg-izing it Winking smile So here’s my twist on the recipe…

Banana Chia Protein Pancakes

2/3 cup almond milk (I used vanilla almond milk)

1/4 cup egg whites

1/2 banana, mashed

1 Tbsp chia seeds

1 scoop vanilla protein powder

1/3 cup oat flour

1/2 tsp baking powder

The night before I made these pancakes, I combined the milk, eggs, and chia seeds.
In the morning I mixed in the mashed banana.

eggplant 001

Followed by baking powder, protein powder, and oat flour. Mix until all clumpies are gone. Cook over low heat like any other pancake (until bubbles start to form).

The batter was a great consistency and allowed for easy cooking!

eggplant 002

The recipe provides you will four very large and filling pancakes Smile

eggplant 008

I know I said you can make these for breakfast tomorrow morning, but hey, if you haven’t had dinner yet…
I know a ton of you love breakfast for dinner Winking smile

I love having chia seeds pre workout because I feel fuelled throughout my entire workout Smile I have been doing the following workout once a week to work my chest and triceps Smile I love the drop sets I have been doing for the triceps pushdowns. It makes me feel intense Winking smile

P.s. I have hit some more PR’s Open-mouthed smile yay!

Exercise Sets Reps
Superset 1
Bench Press 5 5
Dips (unassisted) 4 12 – 15
Superset 2
DB Flyes 4 8
DB Bench Press 4 8
Incline DB Press 4 8
Overhead DB Extension 4 6
Triceps Pushdowns 3 (last set drop set) 12
Narrow Pushups 3 failure

This is a great workout and I love the way my arms look afterward Winking smile

I have received quite a few emails from readers regarding at home exercises or routines without gym equipment for those who do not have access to a gym Smile
As I am no professional, I have suggested DVDs or online sources such as Blogilates or Bodyrock. I have done all three types of exercises and have noticed results from each, so don’t think that a gym membership is the be all and end all because it definitely isn’t.

My favourite DVD to use is Exhale Core Fusion Pilates


This is the DVD I own; it focuses on core strength while involving the entire body (much like any pilates class). I prefer doing this DVD over any pilates class I have been to. I actually work up a sweat throughout the 50 minutes and let me tell you, it’s not an easy 50 minutes!

All you need for this workout is a stretch band and soft flat surface (I didn’t have a stretch band this summer, so I used a towel which they suggest you can use instead).

If you tend to get bored with DVD’s there are many different Core Fusion DVD’s available. Each DVD targets a different body part such as thighs and glutes or abs and arms. There is even a bootcamp Core Fusion DVD! I have only tried the one shown above, but would purchase the others if I ever came across them.

Blogilates is another amazing at home workout that is offered for free online!

Cassey offers, like I said, free workouts which include pilates, cardio, and HIIT.


How could you turn that offer down? Seriously?

I love blogilates!

The “Lower Belly Pooch Attack” is my favourite routine offered by Cassey; it’s always a challenge.
I love doing this video to really feel those abs burn! Winking smile

Bodyrock is another at home workout that will get you sweating – guaranteed. I know I am always a sweaty mess after one of Zuzanna’s workouts!


I have done only a few of their workouts before. I do not do them often because it is hard to incorporate their routines into the training split I am currently doing. Most of their workouts focus on full body, so I do not do Bodyrock regularly in order to prevent overtraining. However, if you are able to commit to this workout style you will see results. “Bodyrockers” share their stories on the Bodyrock website and the transformation pictures are unbelievable.

You can even do Tabata that you create on your own Open-mouthed smile This is always fun because you can constantly switch things up and guarantee yourself an intense workout in a short period of time! It’s incredible what you can accomplish when you really push yourself for short bursts of time.

Here are some ideas for Tabata routines to get you started! Smile

Exercise Sprint Rest Sets
High Knees 20 10 8
Reverse Crunch 20 10 8
Exercise Sprint Rest Sets
Jump Squats 20 10 8
Push Ups 20 10 8
Exercise Sprint Rest Sets
Push Ups 20 10 8
Sit Ups 20 10 8

Seriously, just make up your own routine Smile It’s that much more fun and enjoyable! Remember that warming up before any type of workout is a priority and a cool down should be done as well Smile

With Tabata intervals, you should limit yourself to doing them only 1 – 3 times a week if possible. Tabata intervals are not meant to be done daily since they are so intense.

I hope you all loved the recipe and fitness talk Winking smile

Do you like working out to DVDs?
Do you have a gym membership?
Have you tried HIIT before?
What is your favourite form of cardio?

As always, I love you guys!


P.S. I enjoyed my breaded version of eggplant parmesan today at school for lunch 🙂 It was amazing and I guarantee you my mouth is watering just looking at this picture…


About Meg (A Dash of Meg)

Hello, my name is Meg. I am a 20-year-old passionate Foods & Nutrition student on my way to becoming a Registered Dietitian who loves food, cooking, fitness, seafood, and a nice cup of tea.

Posted on October 14, 2011, in Uncategorized. Bookmark the permalink. 19 Comments.

  1. Congrats on the PR’s girl!! What a great way to start off the weekend 🙂
    And this recipe looks delicious, I swear you’re a culinary queen haha
    My favorite cardio is definitely tabata, it’s so hard, but so fun!
    Hope you have an amazing weekend buddy!

  2. Chia seeds are for sure needed now!! Those pancakes look great. Bet they are 10X better than the ones I told you about this morning. I LOVE when you share recipes, which I have told you many times 😉

    Its so great to know that you can still see results without going to a gym and paying loads of money for memberships. I know gyms get very intimidating for me.. all those muscle heads doing hardcore weights just chase me away. My perfect gym day is when there are 1 or 2 other people there 🙂 I will be sure to check out your suggestions! Blogilates is one I have been checking out, and she is amazing!

    Have a wonderful day at the farmer’s market ❤ Cannot wait to read all about it 😀

  3. Those pancakes look amazing. Your workouts are great, as well! Ohh I’m loving BodyRock right now. I want to start incorporating some tabata into my lifting between circuits to keep my heart rate up, plus they keep things interesting!

    Have a great weekend!

  4. I love farmers markets though we dont have many here! 😦 Pancakes and the workouts look great! I wanna try the workouts!
    Ps. did you get my email yesterday? (re: doing a guest post for me? )

  5. Congratulations on your PRs! That’s awesome!
    And those pancakes look delicious. Your recipes always are! Thanks for sharing. (:

  6. ooh those pancakes look AWESOME! I wonder if I could sub pumpkin in for the bananas to fuel my current obsession haha. definitely a pancakes-for-dinner girl right here! 🙂 and CONGRATS on the PR’s!! that looks like a beast of a workout, I’m bookmarking it so I can try it on my next strength training day! 🙂

    Have fun at the farmer’s market! My saturday morning is also going to be spent market – hopping (there are 3 or 4 in my area)!

  7. Those pancakes looks amazing!!! Love the recipe 🙂

  8. I MISS the farmer’s markets here – not many left cause it’s getting cold 😦 Enjoy em for me 😀

    Congrats on the PR’s lady – GIT IT! Much love to you, have an amazing Saturday.

  9. Haha I could have spent all day there too. I could have bought wayyy more! 😀

    Ahh now I wish I had bought protein powder so that I could make these pancakes! 😛 But I guess I could still make them and just use more oat flour to replace the protein powder?

    Also congrats on your PRs!

  10. I don’t have a computer at home, so online workouts are not an option. And I definitely have no spare money for dvd’s. I’m stuck. I have no money for a gym or anything. I don’t know how to assemble a weekly exercise program when all I have is me and my own body and nothing else. I walk, but my area is very high traffic and it is bitter cold. I have little motivation or head-space for yoga and stuff. I’m confused. I hate not having a schedule or routine. Like I want something for monday – sunday that is set and makes me feel accomplished each day. But I don’t want to get bulky calves or be beefy. So confused!

  11. I want to come over your place for breakfast! haha Looks delicious!

    I’m more of a in person work out girl- I’m not really into DVDs. I went to my first Core Fitness class on Thursday and my legs are STILL burning! Stairs are the devil right now

  12. I’m loving your recipe and fitness talk, Meg! I’ve always had a really hard time using workout DVD’s because I get distracted at home. I have to get out and moving! Speaking of which, I don’t have a gym membership, but my apartment complex has a really nice gym that provides me with everything I need! And my favorite form of cardio is running, hands down!

  13. those pancakes look and sound amazing! And really easy to make too, which is always a plus. and I love bodyrock! Zuzana is crazy with workouts lol

    Hope you had fun at the farmers market!!

  14. Those pancakes look GREAT! Have fun tomorrow at the farmers market..can’t wait to see what you get!

  1. Pingback: Gym Giggles and Protein Review « A Dash of Meg

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