Recipe of the Week!

Happy Thursday!

It’s Thursday which means we are that much closer to the freakin weekend! On the weekends I like to indulge a bit more especially when it comes to my cooking and baking. That doesn’t always mean the meals are less healthy it just means that they take a little bit longer to make and aren’t 4am weekday friendly.

That being said here is the Pumpkin Pancake Recipe I made for the man over the weekend. I always ask for his honest opinion on my cooking and he really enjoyed this one. WINNING!

  • 1.5 c ground oats
  • 1/2 c egg whites
  • 3/4 Almond Milk
  • 1/2 tsp Baking soda
  • 1 Tbls Honey
  • splash of Vanilla
  • Dash or two of ground cinnamon & pumpkin pie spice
  • 1/2 c canned pumpkin
  • Mix well and cook on medium heat on the stove top. The size of the pancake is up to you! Top it with your favorite maple syrup and wash it down with your fav pumpkin coffee!

    I may of may not have added some buttah...non dairy of course #tastesogood

    I may of may not have added some buttah…non dairy of course #tastesogood

Yesterdays workout included a hill run followed by shoulders. Getting back to the heavy lifting again. Starting a new program come Monday for 4 weeks. More deets to come!

I’m off to Girls on the Run then Bed Bath and Beyond to register with the future hubs!

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Road Trip Recap Part 1

Bet ya’ll didn’t know I had an impromptu trip across the country with my cousin Whitney. It was ABSOLUTLY AMAZING and worth every sleep derived minute! It will obviously be a life long memory but I certainly learned a lot about my body while on the trip! I knew going into it that it would be a challenge to workout..needlesss to say I got in one run in 6 days. Totally worth it but boy did my bod pay for it when I came home. We stayed in two hotels with a fitness facility and I only used one of them because sleep won.

Here is a breakdown of the first few days of our trip…

Day 1: Fly to Seattle (enjoy a liquid lunch during my layover in Chicago) to begin the Journey with Whitney. Drive through the night…Washington — Oregon — Idaho — Utah –Arizona …until we hit our hotel just outside of the Grand Canyon 26 hours later. We made MANY pit stops and enjoyed the culture at each one by beginning a postcard collection. Early on in the trip I learned that two energy drinks and a coffee is TOO much caffeine for me. I also realized that you better be able to giggle A LOT with the person you are spending 5 plus days, who is almost always less than a foot away from you, because that is the only way you will survive driving more than a 10 hour stint. And oh boy did we do a lot of giggling. I would say the trip was heavily giggled with a few philosophical conversations followed by one or two minor moments of utter confusion and needing to get the heck out of the car!

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Our first night stay was at the Cameron Trading Post about 30 minutes away from the Grand Canyon. I would say we rolled into this place sleepy, hungry, dirty and ready for a drink bed. FYI: There is no Alcohol on an Indian Reservation. Plan accordingly because I did not. The “hotel” had a Native American vibe to it. The rooms had wooden rustic furniture with tribal prints. It was the perfect addition to the beautiful scenery and area we had been driving through.

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Despite the fact that we were in bed as early as we could getting up to catch the sunrise at the Grand Canyon at 4am was a bit of a struggle. So we packed the car back up locked and loaded with our oatmeal and waited for the glorious sunrise to begin. HOLY GAUCAMOLE was that sunrise spectacular! It was so worth getting up uber early again. The pictures can’t even do it justice but it was literally breathtaking. Must go back to hike again asap!

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Our selfie game was obvi on point!

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After a few hours at the big GC it was off to Albuquerque, New Mexico where I knew they served alcohol…More on that in the next post!

I had a super busy yesterday so my gym time was limited. But no excuses and I made it count.

I did 3 rounds of:

  • Wall Balls 15
  • Burpees 15
  • Climbers 50
  • Squat Jumps 20
  • Narrow Grip Push ups 10
  • Row 500m

Now it’s off to Disney World! I’ll make sure to check out the fitness facilities for sure and report back!

Pumpkin Everything Season

Is anyone else in disbelief that fall is technically upon us? It sure as hell doesn’t feel like it…especially since I profusely sweat last night because I refuse to use the AC after Labor Day. Kevin loves it HA.

Since pumpkin season is in full swing I thought it would be best to kick-start Fall with a new recipe.

I recently whipped together some Protein Pumpkin Bread. In all honesty it was a little too much protein and not enough Pumpkin flavor but it can easily be fixed with any nut butter 🙂

Recipe:

¾ cup Pumpkin

½ cup egg whites

2Tbs Ground Oats

2 scoops Protein. I use Vega vanilla

1 Truvia Packet

½ tsp Baking Powder

Shake as much cinnamon & pumpkin pie spice as you wish. The more the better!

Preheat oven to 350 degrees. Mix all the ingredients. Pour into greased bread pan. Bake 30-40 minutes. Mind you it doesn’t raise much if you want a fuller loaf try doubling the recipe. Once cooled add white chocolate wonderful or sunflower butter and enjoy!

It tasted better than it looked. My taster even said so!

It tasted better than it looked. My taster even said so!

Also while we are on the pumpkin kick. Has anyone tried this? I pick this bad boy up at Whole Foods yesterday and can’t wait to test it out! But since today is national coffee day at DD it’ll have to wait one more day!

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Here is my workout from earlier today. Yesterday I ran a glorious 5 miles. Nothing kicks Munday in the face like a run!

Deadlift 100lbs, Negatives, Battle Ropes

Goodmornings, Landmine Row, Captains Chair

Single leg Squat, Bent over Row, Tricep Dips

Hamstring Curl, Lat Pull down, Decline Bench Sit ups

8 Minutes AMRAP
30 KB swings

15 Pike ups

Crawl 50 ft & Back

10 Monkey Push ups

I’m off to coach an after school program!

Those little “Ah Ha” Moments

I have been working with a new client this summer. She isn’t new to the fitness world but she is new tofinding a balance between the corporate world and maintaining a healthy lifestyle. She travels a ton for her job so sticking to a regular diet and fitness schedule has been difficult. But, she realized it’s not impossible!

Her main focus is weight loss. Not because of any particular reason (i.e. upcoming wedding or vaca) but,simply because she knows she has put on weight and does not want the trend to continue. From the momentwe met I have loved training her! Her tenacity and drive is so fun to be around. She would remind herself each day that this new journey was a “lifestyle” change not just simply a short term fix. She would also keep me busy with the non-stop fitness related questions which I love because she truly wanted to learn and do it right! To say her summer was a busy one is an understatement. She took a weeklong vaca to Italy on a wine and dine tour with her mom and sisters. I assured her that this wasn’t going to be easy but overall she should try to be mindful of her eating, get a workout in every other day (which I supplied her with), and most importantly have fun! I knew that it would work against the progress that she was making but it was her first time to Italy so lets be real!

When she returned she was ready to kick it into high gear again. She said she would work out twice a day if she needed to. I loved her drive but I reminded her that I did not want her to burn out too quickly and I reminded her again about the long-term goals! Since I knew diet would be the biggest factor right now we got to work on it. She entertains clients multiple nights a week and enjoys her cocktails. I reminded her that even having the salad at dinner but 4 cocktails doesn’t help anything. And if she is anything like me she would be toasted…. drinking on en empty stomach…Amateur move. I learned also that she was having either a bar or a smoothie from a city smoothie cart for breakfast, lunch was minimal, and dinners were big. A few easy fixes here and we hit the ground running.

I gave her a food list for the next time she went grocery shopping and her consistency in the gym has been on point. A week after tweaking these few things she had lost 5 pounds. While I was working with her the other night she mentioned how she was feeling better. She told me that she really thinks everything is helping and is excited about it! She wasn’t the only one excited! I wanted to kiss her right then and there…but I didn’t. I wouldn’t want to cross trainer /client privileges. These little “Ah ha” moments for my clients and myself help remember why you started and keep you on the right track! She had only been consistent for about two weeks but that was it! She understood it. She was starting to get why waking up at 6am to get her workouts in is important. She finally understood what I meant about whole clean eating! It’s the moments and clients like these when I freaking love my job!

Remember…all you need is a little consistency and you will be hooked too and feeling better!

Here is what my workouts have looked like so far this week:

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Monday: Legs

  • Squats 4×10 @ 100lbs
  • Split squats
  • Plie Squats
  • Lunges
  • Single Leg bridges on bench
  • Glute Ham Raises
  • Donkey Kicks
  • Ended with 8 minutes of AMRAP: 15 Wall Balls / 10 Burpees

Tuesday: Upperbody

  • Bench Press
  • Bent over row
  • Pull ups with the band
  • Incline Push ups
  • Plank
  • Bench Flys
  • WG Pull ups assisted
  • Leg Lifts
  • Seated row
  • Dips assisted
  • Side plank Crunch
  • Decline Push up
  • Tricep Dips on Bench
  • 1 mile Sprint

Engagement Fun!

Kevin and I are so lucky to have such amazing friends and family. A few weeks back two of the groomsmen threw us an Engagement Party. We were fortunate enough to have both our families there, most of the bridal party and closets friends. The beginning of that weekend made for a wild and fun whirlwind of a week to come! The fact that so many people came to celebrate with us during the beginning of a new adventure made both of us feel very lucky! It goes without saying that we are incredibly grateful for everyone who came out and cannot wait to boogie down with everyone next fall!

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The whirlwind started with some dress shopping with my parents and sister when they came in a day early to NY. We Continued with a beachy weekend and our rocking engagement part Saturday night, Followed with my sister staying in NYC for almost a whole week. We spent a lot of time with the Kitt family, which was great because all the sisters got to hang! Then we hit up NYC on her last night here and got wild. I finally ended that week with a bachelorette party for a girlfriend who is getting married this September! Such a fun time! Worth every missed workout and glass of vino! (But I did totally pay for it on Monday during my workout HA).

Since I was limited on my time during my workouts during this crazy week. I made the most of it with circuit and HIIT style workouts.

Here was one I threw together: (no rest between exercises till the end)

Squat Thrusters 15lb DB 3×12

Push ups 3×15

Forward Lunges 15lb DB 3×12

Bench Dips 3 x15

Burpees with a push up 3×15

Plank up/Plank down 3×15

Rest 1 min.

I figured many of you may be getting in the last few vacations days of the summer. So enjoy this quick yet effective workout while you travel this weekend! Can you believe September if right around the corner?

Fitbit Charge HR

I got the new Fitbit Charge HR for my Birthday this summer. I had have been waiting a long time to invest in a good watch/Heart rate monitor but I was lucky enough to get it from my mommy. I’m not one to jump the gun on purchases especially if they don’t have all the bells and whistles or if they are over the $100 limit. In my mind anything over $100 is expensive…call me off (old?)fashion. I had gotten the Fitbit Flex for Valentines Day a few years back from my ever-so-thoughtful fiancé but I returned it because it didn’t have the heart rate monitor yet. He later told me he knew that but couldn’t wait any longer to give me one anyway!

I got to say I am loving the Charge HR during daily activity and my workouts but like everything there is still a few things that can be improved upon…

Pros:

– It tracks your sleep patterns. It will record how many times you were restless, how many times you woke up, and when you fell asleep to when you woke up. For some reason if my fitbit said I got enough sleep and minimally tossed and turned then I believe it, even if I am still a little tired. If you are an early riser like me then this placebo effect can be extremely helpful in getting you through your day!

– The Heart Rate monitor. I love this because it helps me keep my HR elevated when I need to and when I don’t. I also enjoy it because it helps to more accurately track the style of workout…cardio, fat burn, steady state, ect.

– The calorie counter. Although I am not someone who spends the days counting calories every once in awhile I’ll see where I am just to make sure Im still on track. The app that goes along with it logs the food too.

– The step & stair counter…its always fun to see where I am at on a busy day!

– The mileage tracker. I am on my feet a lot so knowing how much I have traveled trekking my way around the city is always interesting.

– The app tracks your weekly workouts. If you are a visual person this can be really beneficial for keeping you on track!

Cons:

– The mileage tracker when I am running is different then when I am using my Map My Run App. I am currently trying to figure out how off it is/which is correct?

– The sweatier you get the harder it is for the watch to read your HR. I am hoping this will be just a summer issue but who knows?

– Sometimes at the end of the workout the breakdown of what your HR was throughout it isn’t available/ “not enough data.” I am not sure if this has to do with the battery life yet or the sweat.

The pros definitely outweigh the cons for sure. I absolutely love tracking my exercises and seeing my weekly workouts and how hard/long I worked out! It provides such a great sense of accomplishment!

Does anyone else use a HR monitor when they exercise? Have you tried the fitbit? I’d love to hear your views on others!

P.S. The opinions here are my own. I was in no way endorsed by Fitbit. If I was that would be ballin though.

Gym Etiquette

If you belong to any major gym hub then you are aware of the rules that need to be followed to keep your membership, AKA stay out of the opposite sex locker room and so forth. But what about the unsaid etiquette of the gym floor?

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Recently I was in the gym and I saw a couple of teenage boys “working out.” The older of the two was instructing the younger one on certain moves and I had been doing my best to stay clear of them for fear of staring. I have this syndrome…I think it’s called “You can read me like a book.” So I was doing my best not to let them know I was wondering WTF they were trying to do. After multiple failed exercises on the opposite side of the gym they were now working out next to me. I am not sure if they were mimicking my move or it was mere luck but we started doing the same exercise. It was international chest day so I was ending with some cable flys and presses. While I began my first set the younger boy attempted the same move. IT WAS DISASTEROUS!

Since I was nervous there was a possibility of the boys hurting themselves I intervened. After a quick tutorial they were on their way to another exercise. I think the fact that they just got a tips from a girl I may or may not have scared them away, but their egos meant less to me then them hurting themselves. How often do you get corrected at the gym? Would you be wicked embarrassed or appreciative because they were helping you succeed? I am aware it’s a fine line, especially as a woman approaching a man. Ever have an experience like this?

Here was my workout that day:

  1. Bench Press 4×10 (Heavy)

Squats 3×15 (Light)

  1. DB Flys (Heavy)

Glute Ham Raises (Light)

  1. Incline Chest Press (Heavy)

Switch Lunges (Light)

  1. Cable Flys

Triceps Dips

Cable Chest Press

Triceps Extension

  1. 100 Push ups ( Take your time….I did ha)