Author: Kiara Licursi

Categories
Blog Recipes

Chocolate Protein Balls

CHOCOLATE. PEANUT BUTTER. PROTEIN. BALLS.

Welcome to the second jumpwithkiara recipe blog, where I will very casually be sharing my favourite go-to foods and snacks.

What more could we ask for?! Lets get started!

These protein balls are no-bake, and super easy and quick to whip up. You can also freeze them by storing them in a spacious pan as you will see below; and then putting them into a freezer bag. To defrost them; put the bag in the fridge over night!

These balls are super portable and can be taken anywhere. School, work, coffee-shop, pre or/and post workout snack; they’re so versatile you can even add them to your salad!

Nutritional facts can be found below. :)!

Ingredients

-2 scoops chocolate protein powder

-1 & 1/4 cup rolled oats (or a grain mix; I used the 5-grain mix from Bulk Barn which contains barley flakes, chia seeds, flax seeds, rolled oats, and rolled large flakes)

-1 cup Natural Peanut Butter or Almond Butter

-1/4 cup honey or alternative (agave nectar)

-salt (optional)

-unsweetened coconut flakes (optional)

-1/4 cup dark chocolate pieces 

-pumpkin seeds (optional)

 

 

Method

1) Mix all ingredients in a bowl and refrigerate 30 minutes.

2) Using gloves and an icecream scooper (or a spoon); roll into balls on a baking tray sheet

3) optional: roll the balls with coconut flakes

4) Refrigerate or freeze for a few minutes; and enjoy!

 

**Nutritional Facts: contain a little olive oil, and a small pita with 1 cup of dip.

 

Hope you enjoyed!

Categories
Recipes

High Protein Pita Dip

HIGH PROTEIN PITA DIP.

Welcome to my very first recipe where I will very casually be sharing my favourite go-to foods and snacks.

If anyone knows me, they know that I believe in a lifestyle of health; with plenty of delicious alternatives. I do not believe at all in deprivation, nor do I believe in fad diets. This way, your body will love you back and won’t be conditioned to hate your depriving ways (I learned this the hard way but that is okay!! because now I can share it with you!)

Without further adue, lets get started!

Finally! a NON-SWEET, HIGH-PROTEIN snack. Am I the only one that is super happy about this?!

I’m sure most people know about Tzatziki. Tzatziki is an amazing snack as well; it contains fresh greek yogurt, cucumbers, and spices. However, this one is different. 

In this snack, all you will need is Greek Yogurt,  Zaatar(or any loved spice), and pita. Your pita can be old if you wish, since we will be crisping it up in the oven anyways!

Nutritional facts can be found below. :)!

Ingredients

-Greek Yogurt

-Pita

-Zaatar (or any loved spice)

-Salt (optional)

-Olive oil (optional)

 

Method

1) Place pita in the oven at 400 degrees farenheit. Bake for 7 minutes.

*Optional: You can cut the pita in nice pieces beforehand, or just crunch them up afterwards. Also, you can put some olive oil and Zaatar on the pitas before baking; as you wish.

2) Place 1 cup Greek Yogurt in bowl.

3) Add 1 or 2 tbsp Zaatar (or as much as you wish!)

4) Add 1 tbsp olive oil, and 1 pinch of salt, and mix!

5) Dip your crunchy pitas in and enjoy a guilt-free, savory snack.

**Nutritional Facts: contain a little olive oil, and a small pita with 1 cup of dip.

 

Categories
Jump Rope Workouts

Jump Rope Workout For Beginners

Hey guys!

Welcome to our very first beginner jump rope workout. This is really similar to what I teach in my Jump Rope Fitness Classes, so stay tuned for more videos!

This exercise circuit is composed of some very diverse exercises that can be made high or low impact. We will be going through the following movements, 30 seconds jump rope in between, as well as skipping tricks, and 30 seconds exercise HIIT.

1- Warm up

2- Basic Squat

3-High knees

4-Curtsy Lunges

5-Side swing freestyle

6-Star jumps

7-Quick high knees

8-Standing ab crunches(sides)

9-Butt kickers

Thank you for checking out my blog! Let me know if you have any suggestions down below. See you next time 🙂 Keep jumping.

Kiara

Categories
Blog

Welcome :)

Welcome to my blog!

It’s a pleasure for me to have you. To be curious and a forever student, is one of the biggest strengths that we humans have.

My name is Kiara, also known as JumpWithKiara on Instagram. I am a certified personal trainer and also the proud creator and fitness instructor of JumpRopeFitness class in Montreal. On a personal note, I’m an engineering student, and have 6 years of experience in medical/gym research facilities..

 

Through this blog, I hope to share my love of jump rope and anything that I have learned so far in my fitness journey. Always continuously learning, and updating information throughout the process.

 

Let’s get jumping 🙂

 

Kiara