Christian Midlife Fitness Coach and virtual fitness Coach
I started coaching in 1998 when I was getting my Master’s Degree so I have heard all the questions come my way.
Having help people look and fee 10 years younger with our Get You In Shape Coaching program since 2006, it comes down to a few simple things.
1. People need a plan.
2. People need a coach to help hold them accountable to following that plan.
We would love to help you look and feel 10 Years Younger!
#1 Peanut Butter Protein Balls
Ingredients
1 cup rolled oats
1/2 cup natural peanut butter (or almond butter)
1/4 cup honey or maple syrup
1 scoop vanilla protein powder
1/2 cup ground flaxseed
1 tsp vanilla extract
1/4 cup dark chocolate chips (optional)
Instructions:
Instructions
In a large bowl, mix oats, protein powder, and ground flaxseed.
Add peanut butter, honey, and vanilla extract. Stir until combined.
Fold in dark chocolate chips if using.
Roll the mixture into bite-sized balls and place on a lined tray.
Refrigerate for at least 30 minutes to firm up.
Store in an airtight container in the fridge.
Nutrition BreakDown (Assuming recipe makes 12)
- Calories: ~100-120 kcal
- Protein: ~6-7g
- Carbs: ~10g
- Fat: ~5-6g
- Fiber: ~2g
- Sugar: ~5g
#2 Coconut Almond Protein Balls
Ingredients
1 cup almond flour
1/2 cup shredded coconut (unsweetened)
1 scoop vanilla or coconut-flavored protein powder
1/4 cup almond butter
2 tbsp honey or maple syrup
1/4 tsp vanilla extract
1 tbsp chia seeds (optional)
Instructions
In a large bowl, combine almond flour, shredded coconut, protein powder, and chia seeds (if using).
Add almond butter, honey, and vanilla extract, and mix until the dough forms.
Roll the dough into small balls and place them on a lined tray.
Refrigerate for 20-30 minutes.
Store in the fridge for a quick and tasty snack.
Nutrition BreakDown (Assuming recipe makes 12)
- Calories: ~90-110 kcal
- Protein: ~5-6g
- Carbs: ~8g
- Fat: ~6-7g
- Fiber: ~2g
- Sugar: ~4g
#3 Chocolate Hazelnut Protein Balls
Ingredients
1 cup oats
1 scoop chocolate protein powder
2 tbsp cocoa powder (unsweetened)
1/2 cup hazelnut butter (or almond butter)
1/4 cup honey or agave syrup
1/4 cup chopped hazelnuts (optional)
1/2 tsp vanilla extract
Instructions:
Instructions
Mix oats, protein powder, cocoa powder, and chopped hazelnuts in a large bowl.
Add hazelnut butter, honey, and vanilla extract, stirring until everything is well combined.
Roll the mixture into balls and place on a lined tray.
Chill in the fridge for at least 30 minutes to set.
Store in the fridge in an airtight container.
Nutrition BreakDown (Assuming recipe makes 12)
- Calories: ~110-130 kcal
- Protein: ~6-7g
- Carbs: ~9g
- Fat: ~7g
- Fiber: ~2g
- Sugar: ~5g
#4 Chocolate Protein Balls
Ingredients
- 1 cup rolled oats
- 1/2 cup peanut butter (or almond butter)
- 1 scoop chocolate protein powder
- 2 tbsp cocoa powder (unsweetened)
- 1/4 cup honey or maple syrup
- 1 tsp vanilla extract
- 2 tbsp chia seeds (optional)
- 1/4 cup dark chocolate chips (optional)
Instructions
- In a large bowl, mix the oats, protein powder, cocoa powder, and chia seeds.
- Add the peanut butter, honey, and vanilla extract, and mix until the dough forms.
- Fold in the dark chocolate chips if you want extra chocolate flavor.
- Roll the dough into small balls and place them on a lined tray.
- Chill the balls in the refrigerator for 30 minutes to set.
- Store in an airtight container in the fridge for up to a week.
Nutrition BreakDown (Assuming recipe makes 12)
- Calories: ~110-130 kcal
- Protein: ~6-7g
- Carbs: ~10-12g
- Fat: ~6-7g
- Fiber: ~3g
- Sugar: ~6g
#1 Banana Protein Muffins
Ingredients
- 2 ripe bananas, mashed
- 2 eggs
- 1/4 cup almond butter or peanut butter
- 1/4 cup Greek yogurt (plain)
- 1 scoop vanilla or unflavored protein powder
- 1 1/2 cups rolled oats
- 1 tsp baking powder
- 1/2 tsp cinnamon
- 1/4 cup dark chocolate chips (optional)
- 1 tsp vanilla extract
Instructions
- Preheat oven to 350°F (175°C) and grease a muffin tin.
- In a bowl, mix mashed bananas, eggs, almond butter, Greek yogurt, and vanilla extract.
- Stir in oats, protein powder, baking powder, and cinnamon until combined.
- Fold in dark chocolate chips (if using).
- Divide batter into the muffin tin and bake for 15-20 minutes, or until a toothpick comes out clean.
- Let cool and enjoy!
Nutrition BreakDown (Assuming recipe makes 12)
- Calories: ~130-150 kcal
- Protein: ~7-8g
- Carbs: ~18-20g
- Fat: ~4-5g
- Fiber: ~3g
- Sugar: ~5-6g
Ingredients
- 1 cup almond flour
- 1/2 cup rolled oats
- 1 scoop vanilla protein powder
- 1 tsp baking powder
- 1/4 tsp salt
- 2 eggs
- 1/4 cup almond milk (or any milk)
- 2 tbsp honey or maple syrup
- 1 tsp vanilla extract
- 1/2 cup fresh or frozen blueberries
Ingredients
- Preheat oven to 350°F (175°C) and line a muffin tin with paper liners.
- In a large bowl, mix almond flour, oats, protein powder, baking powder, and salt.
- In another bowl, whisk eggs, almond milk, honey, and vanilla.
- Combine the wet ingredients with the dry ingredients, and fold in blueberries.
- Pour batter into muffin tin and bake for 18-22 minutes, until muffins are golden brown on top.
- Let cool and serve.
Nutrition BreakDown (Assuming recipe makes 12)
- Calories 140-160 kcal
- Protein: ~8-9g
- Carbs: ~15-17g
- Fat: ~6-7g
- Fiber: ~2g
- Sugar: ~5g
Ingredients
- 1/2 cup whole wheat flour
- 1/4 cup cocoa powder (unsweetened)
- 1 scoop chocolate protein powder
- 1/2 tsp baking powder
- 1/4 tsp baking soda
- 2 eggs
- 1/4 cup peanut butter
- 1/4 cup Greek yogurt
- 1/4 cup almond milk
- 1 tbsp honey or sweetener of choice
- 1 tsp vanilla extract
- Dark chocolate chips (optional)
Ingredients
- Preheat oven to 350°F (175°C) and grease a muffin tin.
- In a bowl, combine whole wheat flour, cocoa powder, protein powder, baking powder, and baking soda.
- In another bowl, whisk eggs, peanut butter, Greek yogurt, almond milk, honey, and vanilla extract.
- Stir the wet ingredients into the dry ingredients and mix until smooth.
- Fold in dark chocolate chips, if desired.
- Pour batter into the muffin tin and bake for 15-18 minutes, or until a toothpick inserted into the center comes out clean.
- Let cool before serving.
Nutrition BreakDown (Assuming recipe makes 12)
- Calories: ~110-130 kcal
- Protein: ~6-7g
- Carbs: ~10-12g
- Fat: ~6-7g
- Fiber: ~3g
- Sugar: ~6g
For more information about the our Online Coaching programs, and our Coppell Fitness program, go to www.GetYouInShape.com/Online
For more information about our virtual personal training and coaching program go to
Areas we serve besides online
Coppell Texas. Dallas Texas Addison, TX Bedford, TX Carrollton, TX Colleyville, TX
Corinth TX Double Oak, TX Euless, TX Farmers Branch, TX Flower Mound, TX Fort Worth, TX Frisco, TX Grapevine, TX Highland Park, TX Highland Village, TX Hurst, TX Irving, TX Keller, TX Lake Dallas TX Las Colinas, TX Lewisville, TX. Plano, TX Southlake,
Below are pictures of our Get You In Shape Fitness sessions.
We have been blessed to help motivate, encourage and inspire others to live their best lives since 2006. We have in-person and online coaching program.
We’ve had the pleasure of helping people look and feel 10 years younger.
For more information about the Coppell Fitness program and getting started, go to https://CoppellFitness.com
For more information about the Coppell Fitness program and getting started, go to https://CoppellFitness.com
If you live or work in Coppell, Valley Ranch, Irving, Lewisville, Las Colinas, Carrollton, Flower Mound, Grapevine, Addison, Corinth, Highland Village, Dallas, and Farmers Branch, the Coppell Group Personal Training is just minutes away from you. Get You In Shapes programs include the Get You In Shape Group Personal Training, 24 Day Challenge, sports specific training, weight loss programs, Corporate wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include athletes (golf, basketball, tennis, football, track, baseball, baseball, volleyball, and softball) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking for results.
Owner Brad Linder, has been featured in numerous newspapers and even as the fitness expert on the news 8 (ABC). Get You In Shape was also featured on The Doctors TV show as one of the top Fitness Companies in Texas. He continues to use the gifts that he has been given to help serve the needs others have when it come to being healthy, losing weight, sports, toning up, and overall fitness.
More information about Get You In Shape at www.getyouinshape.com
