Protein Pancakes

Blend together 1/2 cup large flake oats (not instant), 
2/3 cup egg whites and 1/4 tsp cinnamon until smooth.
Add batter to a lightly greased skillet. Make your pancakes
and top with more cinnamon and stevia or fresh fruit and
greek yoghurt. Make extra and spread with all-natural
almond butter as a snack!

• 1/2 cup rolled oats
• scant 1/2 cup applesauce or over-ripe banana (mashed)
• 1/4 cup nut butter (I like almond or peanut)( If allergies use sunflower Butter)
• 1/4 tsp cinnamon
• 1/2 tsp pure vanilla extract
• 3 T raisins (or other dried fruit)
• pinch salt if desired (taste the dough to decide)
• 1 packet stevia or 1tsp ( can use 2 tbsp of raw sugar or maple syrup)
• Don’t expect these to taste like your everyday oatmeal-raisin cookies. I’ll post a recipe for those soon!)

Preheat the oven to 350 degrees. Mash the banana with the nut butter, then add all other ingredients and mix until well-combined. Shape into cookies and bake for around 14 minutes. 

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

25 high knee runs
15 jump throughs or groiners (remember hands on the
floor,squatting frog position, step or jump back
... 15 shoulder presses
50 toe taps
20 lunges 

50 jacks
20 push ups
20 Lateral Jumps ( or skiers)
20 side
plank ( add straight leg lift -- if you can) 10 per side
20 volleyball
sets
20 bycycle crunches
20 glute kicks ( each side)
50 Burpies

15 Wide leg squat ( can add jump - heals together)
15 in and outs or
v-sit ( for the abs)
50 Jumping Jacks
20 mountain climbers
20 frog
Jumps

Have fun!