White Chocolate PepperMint Waffles & Ice cream, & an interval Run 

So I Never am lacking in my protein macros- I usually go over, as a matter of fact. Today was an odd day! I got home from work and still needed 75g of protein (my daily protein macros right now are 145grams on workout days)  

Macros for this waffle & ice cream are: 52p 4c 3f 

I decided to make a protein waffle and pair it with my protein ice cream :).  These waffles were more on the crispy side, but still had a great taste! 

Waffles and ice cream are gluten free, low carb, low fat, high protein. 

I used PES white chocolate peppermint for the waffle and ice cream :). It’s one of their limited edition proteins for the holidays.  

Waffle recipe:

  • 1 scoop PES
  • 1.5oz egg whites (3tbsp) 
  • enough water to make a batter. 

Cook in waffle maker about 5minutes. While cooking, make protein ice cream 🙂 

Ice cream recipe:

  • 1scoop PES
  • 1c water
  • 2c ice
  • 1/8th tsp guar gum (for creaminess)
  • 1/4 tsp xanthan gum for fluffiness 

Blend for about 1min until fluffy & creamy. 

Combine waffle and ice cream & enjoy! 

Running interval:

Also, I did 12miles on the treadmill this morning. Not my favorite thing, but it was pouring outside.  My goal was to do the 12 within 90minutes. I did the first 8in an hour and then I came up with an interval for the last 4miles to make the run more interesting & to hit my goal pace. I finished the final 4 in 27minutes. :). 

Here was the interval: 6min total. My goal pace was 8mph

  • Start 1mph below goal pace (I did 7mph)
  • Increase speed by .1mph every 15s until you get to 1mph above your goal pace (9mph for me)
  • Run at that pace (9mph) for 1 minute
  • Drop back 2mph and restart interval 

I also used my R8 roller for 10min post run. I’m a little obsessed with it! I really feel as though my calves have been tight for so long that it’s taking a bit of time to loosen up. So I’m hoping I’ll be able to run the R8 over my calves smoothly by next weekend. 


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