Mission Nutrition Protein Brownie Recipe

Protein Brownie

Leanne Caunce

 

Here is my Protein Brownie Recipe! I have to admit that this really is a cheat treat option but oh my, it is yummy!!

Ingredients:

1 large baked and peeled sweet potato

2 large eggs

1 tablespoon pure vanilla extract

1/2 cup honey

1/2 cup melted coconut oil

1 tablespoon baking powder

1/2 tablespoon baking soda

1 cup unsweetened cocoa powder

2 tablespoons coconut flour

2 scoops Mission Nutrition Chocolate Gold Standard Whey protein powder

 

Icing

1 cup dark chocolate chips

1/3 cup coconut oil

1 tablespoon vanilla extract

 

How To:

  1. Preheat the oven to 175 degrees.
  2. Combine the sweet potato, eggs, vanilla, honey, and oil in a large bowl and In a smaller bowl, combine the baking powder, baking soda, cocoa powder, protein powder and coconut flour and stir. Stir this into the wet mixture until well combined.
  3. Line a 8×8 cake tray with parchment paper or liberally coat pan with coconut oil (i used coconut oil). Pour the batter ino the pan, and bake for 25-30 minutes. Brownies are done when a toothpick inserted in the center comes out clean. Be careful not to over bake!
  4. Allow the brownies to cool before removing from the pan.
  5. To make the icing, combine the chocolate chips and coconut oil in a pan on the hob.
  6. Heat over low heat until melted and stir in the vanilla. Then whip with a hand mixer until fluffy.
  7. Spread over cooled brownies before slicing.

 

Macro Breakdown (Serves 12)

Calories 258kcal

Total Fat 19.0g

Total Carbohydrates 25.1g

Protein 13.4g

 

Leanne x

Super Greens Muffin Recipe

greens muffin

Chef

Ingredients

1 serving Mission Nutrition Ultra Greens powder

50g gluten free oats

1 scoop Mission Nutrition Gold Standard Whey Protein

1/2 tsp baking powder

50g blueberries


How to:

  1. Preheat the oven to 160 degrees.
  2. In a bowl, combine the oats, protein and Ultra Greens powder of choice and mix together thoroughly.
  3. Add water, a dash at a time until a smooth cake mix consistency is reached.
  4. Add in the baking powder and stir in thoroughly.
  5. Next pour the mixture into a silicone baking tray (around 4 cakes will be made with this mixture).
  6. Place into the oven for around 5 minutes, the cakes will start to rise, pop on some blueberries if you like and return to the oven for a further 8 minutes.
  7. Once the cakes have risen fully, remove from the oven and allow to cool slightly before removing them from the silicone mould. As this will help to pop them out whole.
  8. Serve immediately, and enjoy!

 

MACROS

Per Serving (4 cakes)

Energy – 305 kcal

Carbohydrates – 33g

Protein -27g

Fat -5g

 

Leanne x

N-OX Female Preworkout Review

whey proteinfemale preworkout

MN Ambassador Leanne Caunce reviews one of our newest products! Pre-workout specifically designed for the ladies!

So what is N-OX for females?

N-OX is our first female only preworkout formula designed specifically with the female goals in mind.

It will..

  • Supercharge Energy Levels
  • Help you to Perform At Your Optimum Level
  • Increase Fat Loss & Improve Body Tone

Mission Nutrition N-OX Female Preworkout is an advanced pre-workout formula scientifically designed for women using a combination of 15 key ingredients to maximize blood flow, focus, and workout intensity during your exercise routine. We have designed N-OX specifically with women in mind, creating a great tasting and non-gritty pre workout drink. We have left out the typical mass building ingredients that are usually present in pre workout formulas, and supplemented these with precision toning and fat loss ingredients. N-OX is designed to help you perform at your highest level, helping you to beat your personal best time after time, and more importantly ….. helping you to create that dream body you desire.

 

Advice for the LADIES!

Hi girls, this week I have been using the new N-OX pre workout formula to fuel my morning cardio sessions and WOW! I have been impressed with the results I have seen!

With the dark and cold mornings setting in, this new formula was welcomed before I hit the roads for my morning cardio.

 

I am going to talk about the three main important considerations I need to make when selecting a pre workout formula. 1. Mixing texture. 2. Taste and 3. Energy/Buzz!

 

  1. Mixing Texture

 

This formula seemed to almost dissolve instantly with its finer texture compared to other leading brands, which is perfect to fuel morning cardio sessions as a replacement to water.

 

  1. Taste

 

Wild Berry, = great flavour. I like the flavour a lot. It actually tastes like fruit juice!

 

  1. Energy Level

 

This has to be the most important factor for me, I am quite caffeine sensitive so I do have to be careful when using a pre workout. In the past I would have debated weather or not I feel worse during a training session with the amount of over stimulation I have had from some of the other brands. Mission Nutrition has managed to combine JUST the right amount of stimulation in this new formula. I had a great boost of energy, and just the right amount of stimulation to give me the get up and go feeling I needed. It allowed me to give my morning cardio maximum effort which in turn has a positive impact on the results seen over the week. I will continue to fuel my morning cardio sessions with N-OX and can’t wait to see the benefits of the consistent approach.

 

Morning Cardio Sessions

Leading up to the Christmas period I will use morning cardio to cut ‘weight’, which allows for a more relaxed festive period.

If you are looking to introduce morning cardio this is what mine looked like this week… nothing too drastic, just a small shock to the system to kick start my metabolism, careful not to put all my eggs in one basket and jump straight into too much too soon.

 

Monday ( 20 mins)

HIIT Sprints 50m sprints max effort- rest dictated by recovery time needed to give 100% each set

 

Tuesday (30 mins)

LISS Walking 4k aprox

 

Wednesday ( REST DAY)

 

Thursday ( 20 mins)

HIIT Sprints 50m sprints max effort- rest dictated by recovery time needed to gove 100% each set

 

Friday (30 mins)

LISS Walking 4k aprox

 

 

 

Leanne

 

x

Ladies Who Lift … SHOULDERS

woman weighlifting

Mission Nutrition 

Ladies Who Lift … SHOULDERS

 

MN Ambassador Leanne Caunce talks about her shoulder routine.

 

Shoulders

Ok girls, lets not get hung up on building too much muscle by lifting weights. We have heard it too many times.. WEIGHTS WON’T MAKE YOU BULKY. Its pretty much impossible for ladies to achieve a masculine look ‘naturally’. Don’t be scared… you may see some ladies out there who are very bulky on their shoulders and some of the time they will have enhanced their results by taking a variety of body building supplements (not to be confused with health supplements).

Let me run through some really good exercises I use to shape and tone my shoulders.

 

Your workout will be determined by your goal- for me, I do not need to lift heavy ( strength train) on my shoulders. I am strong, however I do not want to be upping my weight constantly as I have a good amount of muscle already. I wish to tone and stimulate the muscle I have built during my cutting phase to reveal shapely shoulders.

For years I have partaken in ‘Pole Fitness’ which did give me a good grounding and upper body strength. I have also dabbled in Cross Fit again which has strengthened my shoulders, and so for any ladies looking to develop more shoulder strength these two forms of fitness are great for that.

 

LJ’s Shoulder Routine This Week

I keep my workouts constantly varied and switch up the exercises, to avoid my body adapting to them. I keep the intensity high and I tend not to count sets.

Once it gets hard… then I am pushing through 2-3 more sets.

This makes all the difference. I do have the luxury of training with my prep coach, who will push me further through negative reps and to failure but it is not always necessary.

Here is the routine I followed this week, and how I felt 😐

 

A- Seated Shoulder Dumbell Press- warm up was around 15-20 reps at (10kg) just to warm up the body and ensuring good form.

My first set I will select a weight that I can manage for 12-15 reps easily (12.5kg), I will concentrate on form- and the time under tension ensuring the set is not rushed. Once I hit around 15 reps and I can feel a burn in my shoulders … it’s time to go for 5 more reps. (awch!!!) I used to like training shoulders, until I trained at a higher intensity …. now I don’t.

 

The second set, I will jump up a weight (If i can) remembering that it isn’t about the weight, it is all about how the weight works for you. So this time I upped to (15kg) and it now feels heavy as I am pushing my reps towards failure (keeping good form).

This time I manage 12 reps, it is getting hard so we are going to push for another 5 if we can. After the second set It can feel as if its become a cardio workout, training at such an intensity was such a shock from the traditional 4 sets of 10 reps that wasn’t making much of an impact if any to my body.

 

The third set, Oh no! It is now hard. I won’t jump up the weight any higher as I know reaching 12 reps is going to be tough. Once I hit 12 reps, again try to push a few more reps out keeping good form- if you have a training partner or coach, you now may need a little assistance with the last few reps. Shoulders on fire, heart pumping… now is what they call ‘next level’ training.

 

Fourth set, this may or may not be your last set. For me it was today. Tough slog to get to 12 reps then 3 negative reps with my coach.

At this point I am ready to go home :-/ but this is only the first exercise.

 

B- Side Raises super set with Front Raises (12-15 + 3-4 sets)

C- Seated Shoulder Press Machine (REVERSE SEATING POSITION) (12-15+ 3-4 sets)

D- Standing Shoulder Press – dumbells palms facing ( lighter set- to failure 2-3 sets)

 

INTENSITY

You can get a brief idea here of how the intensity of the workout should be, each set involves 12-15 reps and more if possible. Volume training for me, makes the most difference. I don’t follow a set routine as mentioned earlier, as the most important part is the intensity, time under tension and essential good form.

My coach tells me, that you should feel as though you have completely trained that body part walking out of the gym, in the past I have been guilty of ‘going through the motions’ and sticking to a set plan with no real purpose. I have trained with numerous personal trainers who have prescribed a body part split training plan. I have spent £1000’s on personal training sessions which again I can say …. not always money well spent.

 

A little piece of advice would be, If you PT is standing at the side of you with a clipboard in hand counting out reps to 10 for 4 sets then moving onto the next exercise when you feel you have a lot more to give; are you getting a service worth paying for?

I have seen all to often PT’s checking their mobile phones during a session, having a chat to other gym members and aimlessly handing out training programs in bulk.

If you are new to training, a PT is by far a great way to go! Just make sure they know their stuff and have credibility in the industry.

If you are looking for ‘Next Level’ results, for me your PT should be with you- pushing you beyond the limit you would go alone, working with you and know what you are capable of. They should be experienced, credible and know how to adapt exercises when needs be above all they are not always the most expensive out there.

Undoubtably the best coach I have found, isn’t the most expensive, but is 100% dedicated, they practice what they preach, push me beyond my limit I knew I was capable of and have THE BEST RESULTS in the shortest space of time. I couldn’t ask for more, and the training style couldn’t be any further from what I was used to for all those years at the gym.

 

If you have any questions or would like any more information – feel free to leave a comment below and we will try to answer questions in our upcoming blogs.

Leanne x

woman weightlifting

Supplementation for the Ladies Part 1

whey protein

Supplementation for the Ladies Part 1

MN Ambassador Leanne Caunce, this week gives us an insight into the supplements she takes along with her daily diet to enhance her fat loss and long term health goals.

 

Whey Proteinmulti vitamin pillsgreensomega 3 capsulesbcaa powder

Ok so why do I need to take any supplements?

First of all, the following information is based on ‘what has worked for me’ over the years and is not an exhaustive list of effective supplements, if that of course even exists. It is purely advice for ladies who may have some ‘similar issues’ as myself.

There are of course lots of health benefits of a variety of supplements I could discuss- however I will focus on the ones in which I myself have found to be the most effective.

I will touch on the basic ones this week, I like to call them non negotiables in my diatary routine- and my upcoming blogs will focus on more specific supplements that I use as part of the ‘next level’ phase.

 

Why not just a diet?

For me, in my experience although eating a clean healthy and varied (to some extent) diet can hit a lot of essential nutrients. When I am in a cutting phase (diet or prep), some of these would be lacking from my diet. I will therefore use supplements along with my diet to ensure I am taking them onboard. In some cases, some of these may be missing completely.

 

Multi Vitamin…Why?

Ok so, I am eating clean, and my diet fits my macro-nutrient goals (fat loss), therefore I am in a cutting phase. I am training hard- up early for fasted cardio and also working full time. I take a good quality multi-vitamin to help keep my body’s defences strong and I find this helps to keep away minor illness such as coughs and colds.

Mission Nutritions’ multi-vitamins are a great quality vitamin and I ensure to take these every day without fail.

 

Ultra Greens…..Why?

You can read a more in-depth review of Mission Nutrition Ultra Greens in my earlier blogs, for me I take them first thing in the morning, as they set me up for the day. The blend of superfoods not only give me a great energy boost, I know I am giving my body a shot of goodness before the day begins.

 

DIM… Why?

You may not have heard of this supplement, a few years ago when I was studying ‘Nutrition’ I decided to do research into the role of hormones on fat storage in women.

Interestingly enough, I learned about Oestrogen dominance and how this was linked to fat storage on the legs, bum and hips (also includes back of the upper arms).

I won’t go into too much detail in this blog, however DIM plays an important role in the metabolic processing of oestrogens in the body. If we can metabolise oestrogens more effectively, this helps to unlock the fat stores on the legs, bum and hips.

Once I incorporated taking this supplement into my diet, I noticed changes on the lower half of my body. I take 2-3 DIM a day with food and I would recommend this to any lady struggling with fat stores on the lower half of the body.

It is available online, or can be specially ordered to health shops, Tesco Nutri Centre, Horwich branch always have it in stock.

 

Omega 3… Why?

Simple terms, essential fatty acids are needed by your body. I take EFA Omega 3 caps every day as not always can my plan be rich in this. Of course you can add oily fish into your diet, however my diet can change therefore I will use Omega 3 caps daily. Available from Mission Nutrition online.

 

BCAA drink…why?

I always use BCAA powder in my water during training, these branch chain amino acids need to be incorporated as part of your diet. They in turn can help recovery and performance during a workout. Mission Nutrition offer two different options of BCAA’s- I prefer to use powder that I can add to my pre/during and post workout drink.

 

Part 2 BLOG will move onto other supplements I use to take my results to the ‘Next Level’ …. If you are a lady starting out on your fitness journey, the above mentioned supplements added into your diet plan would be a great starting point.

 

Leanne x

Peanut Butter Protein Cake Recipe

Protein Cake

Mission Nutrition

Peanut Butter Whey Protein Cake Recipe

 

 

Procake 4Whey ProteinChef

 A delicious protein cake made using Mission Nutrition’s Gold Standard Whey!

Ingredients

Country Crisp Granola (100g)Procake 3Procake 2

Almond Milk

Baking Powder

1 Small Tub Greek Yogurt

30ml Honey

Meridian Peanut Butter

2 eggs

100g Oats

4 Scoops MN Gold Standard Whey Protein (vanilla)

 

How to

  • In a bowl combine all the dry ingredients, 100g oats, 100g granola, 1 tsp baking powder, 4 scoops protein.
  • Crack 2 eggs into the mixture, add in 2-3 tb spoons peanut butter and 2 tb spoon honey and mix well.
  • Add in 1 tub greek yogurt and continue to mix well, use a little almond milk if needed to make a really thick paste (you don’t want a runny mixture.)
    • Grease a silicone cake tray and spoon in the mixture.
    • Bake in the oven on 160-180 degrees for 15-18 minutes until the cake has risen or when pierced with a knife it comes out clean.
    • Allow the cake to cool before popping out of the tray.
    • Slice and serve with a drizzle of honey.
    • ENJOY!

     

    You can have fun with this recipe and use different varieties of granola, or how about using our superfine oats ? Don’t forget to top with a coat of peanut butter!

     

    Leanne x

 

Protein Ice Cream Recipe

Mission Nutrition Protein Ice Cream Recipe

 Whey ProteinChefIce Cream

 

This week at Mission Nutrition we have the amazing Protein Ice Cream recipe, made with Mission Nutrition Gold Standard Whey Protein.

Such a versatile recipe idea, high in protein and lots of different variations so you can always switch it up with flavour protein or tweak the ingredients if you need yo meet your macro goals.

Ok so why Mission Nutrition Gold Standard Whey?

First of all, when selecting my protein I think about the QUALITY of the product. MN protein uses ingredients that are tested by the anti-doping lab and therefore I can be confident I am taking a professional product.

Next TASTE! Yes, to me taste is important. Health and fitness is a way of life for me and if it doesn’t taste great I don’t want to use it!

Mission Nutrition offer a great selection of flavours but my favourite has to be Gold Standard BANANA flavour, wins every time!

The Macro-Nutrient breakdown of the protein:

whey protein

Per 25g serving, Gold Standard Whey Protein offers 20g Protein, and is LOW CARB and LOW FAT, this is ideal for my dietary requirements.

I take one serving directly after training and can honestly say that it mixes fantastically and tastes amazing whilst delivering the macros needed directly after training.

Why should I take protein after training?

Girls, after a tough workout in the gym you need to take protein to help maximise recovery, aid performance and repair damaged muscle tissue. Don’t worry, you wont end up with big muscles!! It is essential to aid recovery and help develop that lean and toned body you are looking for.

Ingredients:

1 chopped and frozen banana

1 scoop Mission Nutrition Gold Standard Whey

Optional dash of coconut milk for a smoother ice-cream/sorbet.

How To:

 

  1. Freeze 1 chopped banana (a few hours is usually enough)
  2. In a bowl, add 1 scoop of protein and use a hand blender to mush the frozen banana and protein together.
  3. ENJOY!

 

It really is that simple!!!

 

 

 

 

Leanne

 

x

Protein Pancakes made with Gold Standard Whey

Protein Pancake Recipe

Mission Nutrition Protein Pancakes recipe with MN Gold Standard Whey!!

whey protein

 

 

 

By MN ambassador Leanne Caunce.

This week at Mission Nutrition we have the basic Protein Pancake Recipe, made with Mission Nutrition Gold Standard Whey Protein.

This recipe is a perfect breakfast option post morning cardio or I even use this as a pre bed snack (minus the banana). Such a versatile recipe idea, high in protein and lots of different variations so you can always switch it up with flavour protein or tweak the ingredients if you need to meet your macro goals.

Ok so why Mission Nutrition Gold Standard Whey?

First of all, when selecting my protein I think about the QUALITY of the product. MN protein uses ingredients that are tested by the anti doping lab and therefore I can be confident I am taking a professional product.

Next TASTE! Yes, to me taste is important. Health and fitness is a way of life for me and if it doesn’t taste great I don’t want to use it!

Mission Nutrition offer a great selection of flavours but my favourite has to be Gold Standard BANANA flavour, wins every time!

The Macro-Nutrient breakdown of the protein:

Per 100g:

Energy kcal – 4.2

Energy kj – 1706

Protein (g) – 79

Carbohydrates (g) – 6

– of which sugars – 6

– of which starch – 0

Fat (g) – 7

Sodium (mg) – 200

Fibre (g) – 0

Saturates (g) – 4.2

Per serving, Gold Standard Whey Protein offers 20g Protein, and is LOW CARB and LOW FAT, this is ideal for my dietary requirements.

I take one serving directly after training and can honestly say that it mixes fantastically and tastes amazing whilst delivering the macros needed directly after training.

Why should I take protein after training?

Girls, after a tough workout in the gym you need to take protein to help maximise recovery, aid performance and repair damaged muscle tissue. Don’t worry, you wont end up with big muscles!! It is essential to aid recovery and help develop that lean and toned body you are looking for. Come on Girls instead of a protein shake, how about this Protein Pancake Recipe?

pancake ingredients

pancake finished

 

 

 

 

 

 

 

 

 

Ingredients:

1 Egg

1 Banana

20g Oats

25g (1 x 70ml scoop) Mission Nutrition Gold Standard Whey

How To:

  1. In a bowl, blend together the oats, protein and banana using a dash of milk until you have a thick batter.
  2. Crack the egg into the mix and stir in well.
  3. Heat a little coconut oil in a frying pan on a medium heat and pour in the batter.
  4. The trick is to cook the pancakes slowly so they don’t stick to the pan.
  5. Flip over and enjoy!

 

Leanne

 

x

 

 

Ultra Greens Blend Review

five a day

Mission Nutrition
Ultra Greens Review

gold_standard_review

MN Ambassador Leanne Caunce, this week has reviewed one of our top selling products. Ultra Greens.

So what are Ultra Greens?

Ultra Greens Blend are our impressive blend of 23 different SuperFoods. They are super rich in nutrients. In just two servings you will receive the full recommended ‘five-a-day’ serving of fruit and vegetables. The nutritional contents of our blend are so wide that not only will they boost your immune system, but will contribute to your overall wellbeing and gut health. Our Ultra Greens blend will also boost energy levels and many of our customers incorporate them into their daily breakfast routine as standard.

Advice for the LADIES!

As a women looking to attain a lean body, it can be very confusing knowing which products available on the market are suitable. There are lots of differing opinions of professionals and quite often can seem like a minefield.
It can be hard for anyone to work out which supplements are best?
YES GIRLS YOU NEED ULTRA GREENS BLEND! well… I swear by them as my morning pick up and help with digestive health.

Ok so why Mission Nutrition Ultra Greens?

First of all, when selecting my products I think about the QUALITY of the product. MN use only ingredients that are tested by the anti-doping lab and therefore I can be confident I am taking a professional product.

Next TASTE! Yes, to me taste is important. Health and fitness is a way of life for me and if it doesn’t taste great I don’t want to use it!
Anyone who has used SuperGreens previously will know….. TASTE isn’t going to be the reason why you choose any SuperGreens powder. However there are lots of different ways you can jazz up the flavour if you like you can add it to juice….. but I would really advise against this as much as possible.
In the words of my coach you can man up and drink it, because it is good for you! OR if you really would like to add some flavour you can use a Vitamin C tablet such as BEROCCA, that tastes great and isn’t loaded with simple sugars.

When should I take SuperGreens?

Ok, SuperGreens can be taken at any time of the day! 3 scoops of SuperGreens powder in 100ml of water is all you need up to twice a day. I really do recommend taking them first thing in a morning to give you a great start to the day.
I also like to use my second serving as soon as I arrive home from work, usually before I hit the gym and use it as part of my pre workout.

Come on Girls its ULTRA GREENS every morning in addition to your morning routine, what are you waiting for?

Leanne

x

Strawberry And Banana Protein Muffin Recipe

whey protein muffin

Mission Nutrition

Try a tasty Strawberry And Banana Protein Muffin !

By Jodie Macdonald11233511_10153837556119528_4554235977138968892_n[1]

 

This recipe makes 12 x delicious protein muffins. Enjoy a high protein muffin treat on the go!

What do I need?

 

2 x Bananas.

3 x Scoops of Mission Nutrition Diet Whey Strawberry Protein.

130g Mission Nutrition Super Fine Oats.

130g Fage 0% Fat Free Greek Yoghurt.

 

 

80g Apple Sauce.

4 x Egg Whites.

30g Coconut Flour.

A handful of strawberries.

A drop of Vanilla Essence.

A little coconut oil (to grease the muffin pan.)

 

 

 

 

What do I do?

Mix all the dry ingredients in a bowl first then add in and mix the wet ingredients.

Grease a muffin pan with coconut oil.

Put the mixture evenly into each mould of a muffin tin then press the chopped strawberry’s lightly into to the top of each muffin.

Bake for 25 minutes at 180 degrees.

 

An easy and delicious high protein muffin!

IMG-20150605-WA0003