Last night I completed the following workout, which was much more challenging than it first appears. With focusing on one muscle group at a time, it tires the muscles so you really feel it by the time it’s done.
In order to complete the workout, complete each exercise for 60 seconds before moving on to the next. Once you have gone through all the exercises, repeat each exercise for 45 seconds. Continue going through the exercises for 30 seconds and finally 15 seconds.
I started my workout with a 10 minute warmup and finished with 5 minutes of stretching. It was a fun one that made the time go by fast!
Hello, hello! How was your weekend? Ours was a productive one that began Saturday morning! It was nice to clean out our closets, donate clothes/shoes/etc., revamp our entryway, and even do some food prep!
Saturday
Freshening up our entryway has been on my list of things to do for quite some time, but we had been putting it off. This all changed Saturday morning! I went out for a 5-mile run and when I came back, I saw paint out and everything moved out of the entryway.
We originally had this shoe rack from Ikea along with a rug, so it was nothing fancy in the front and it didn’t really match the rest of our house. We’ve done a lot of updates in the house [briefly mentioned here and here].
A fresh coat of paint, new rug, bench, and a couple of baskets later…it looks brand new! And I finally got rid of that ugly curtain! It’s not completely finished, but it’s pretty close. I have a gallery wall envisioned for above the bench, but haven’t gone out venturing for anything specific yet. Maybe something like this or this?
Not too shabby for a Saturday!
Sunday
As for Sunday, it was all about the food prep! We ran a few errands, took Mya for a “spa day” (aka, a bath at Petsmart), and tackled the kitchen. Here is a look at some of the prep!
Chicken fajita chili [recipe] - I didn’t end up making it last week!
The cold is moving out of Tennessee, and I am definitely glad. Give me sunny, 70 degree weather days all year round and I will be a happy camper! Today’s my day off from having to work last weekend, and I don’t really know what the day will entail just yet! What I can tell you, is that we’re going to peak into yesterday’s meals!
Breakfast
Two pieces of gluten-free cinnamon raisin toast topped with almond butter, banana slices and cinnamon
Snack
Siggi’s mixed berries & acai skyr yogurt topped with Love Grown Foods cocoa goodness granola (delicious combo!)
Lunch
Eggs with spinach and kale, tomato slices, and a mix of honeydew and pineapple
Snack
Smoothie bowl made with a frozen banana, Vega Vanilla protein powder, almond butter, and coconut milk
Dinner
Grilled chicken tacos with lettuce, sautéed peppers and onions, and roasted sweet potatoes on the side
Snack
2 rice cakes + peanut butter, banana, and dark chocolate chips (I attempted a picture, but I really need to work on my nighttime photography!) I also ended up snacking on a bowl of Love Grown Foods chocolate Power O’s.
The rest of our night included catching up on our TV shows (New Girl and Longmire) while I wrote up this post. And now, it’s time to head off to bed! Hope you have a fabulous Wednesday, friends!
#what i ate wednesday #wiaw #what i ate wednesday: 21
Hello, friends! How was your Monday? It was a busy one around these corners.
As I shared with you yesterday, it was my first day back at the gym in quite some time. I was swamped at work and by the end of the day, my head needed a major break. After being out of the routine for awhile, I went back and forth between wanting to go home for a nap or go sweat it out. Ultimately, I decided excuses weren’t worth it and headed to the gym and it was a decision I am definitely happy I made!
I began with a 10 minute warmup on the elliptical followed by the above workout. The workout consists of doing 3 minutes of cardio (any of your choice, but what I did is listed above), followed by 2 minutes of strength. Complete the cardio then the first round of strength exercises, followed by 3 minutes of cardio and the next set of strength exercises. Continue through all rounds. I finished off with a couple ab exercises before calling it a day.
It was a fun way to incorporate cardio and strength while providing a full body workout!
#workout #3:2 cardio: strength full body workout #cardio strength workout
Happy Monday! How was your weekend? It was a balmy single-digit weekend here in Nashville. It actually snowed on Friday, which made the city look beautiful.
There’s something so peaceful with the snow-covered ground! The rest of my weekend included working, a birthday party, relaxing and watching the football playoffs.
I didn’t have a chance to food prep, but it is definitely on my list of things to do on my day off! Instead, I thought I’d share a peak into what is on the menu in our household!
Monday: Sweet potato nachos [recipe] Tuesday: Fish tacos Wednesday: Crockpot chicken fajita chili [recipe] Thursday: Salmon cakes [recipe] with roasted broccoli and sweet potato fries Friday: Leftovers (probably chili)
I actually haven’t worked out since last Tuesday, so I’m looking forward to hitting the gym after work today! The majority of October thru December I took time off from working out for both a physical and mental break . I ran occasionally, but definitely stayed away from the gym. Now, I’m ready to get back to a routine!
Hello, friends! I’m quite pleased to see Wednesday rolling around, as that means we are inching closer to the weekend! I’m actually working both Saturday and Sunday, but it’s definitely a different type of vibe on the weekends. And a major bonus is loving what you do, of course!
As I have gotten out of the blogging routine, I have also not been taking photos of my food as regularly. With that being said, I’d still like to share a day of meals with you at least once a week with “What I Ate Wednesday”. I love seeing photos of others’ eats to get ideas for new combinations, snacks, and meals, so I figured I should share what I love, too!
Without further ado, here’s a look at what I ate on the first Monday of the new year!
Breakfast
Bowl of Love Grown Super Oats, mixed with a scoop of protein powder and topped with a diced apple and spoonful of NuttZo crunchy Powerfuel
A bowl of roasted vegetables (brussel sprouts, sweet potatoes, carrots, and parsnips on a bed of kale and topped off with two dippy eggs (I love to use yolk as the “dressing” to salads!)
Hello and happy Tuesday! Since taking a break from social media and blogging at the end of the year last year, I wanted to share some photos from our Christmas celebrations.
Honestly, this was one of the best Christmases Matt and I have had yet. We managed to celebrate Christmas the entire month of December, and I would not change a thing!
It all began the first weekend in December, with Matt’s work Christmas party. The following weekend, my sister-in-law, her husband and their daughter flew in from Seattle. We were incredibly lucky that they were able to stay with us Friday and Saturday night and get a little extra time with them during the weekend. We had Matt’s parents, younger sister and son over for dinner that night as well, which was a lot of fun! I made Crock-Pot black & white chili with a side salad, and it was a hit!
On Saturday we traveled up to Kentucky to partake in a Christmas gift card exchange with Matt’s cousins, aunts, and uncles. Everyone brought a dish to share, and we ended up spending most of our day up there.
The following weekend, we celebrated our “Thanksmas” with Matt’s family. Thanksmas is such a fun way to celebrate Thanksgiving dinner, exchanging Christmas gifts, and decorating cookies! We spent the entire weekend at Matt’s parents’ house so we could take advantage of all the niece and nephew time that we could.
Next up was our trip to Florida, where we spent Christmas with my family. My brother-in-law wasn’t able to make our annual beach trip over the summer, so it was the first time we have all been able to get together in a year and a half!
Seeing the joy of Christmas through my niece’s eyes was truly something special.
We certainly were spoiled this Christmas. As one of my favorite songs says, “The only gift I’ll ever need is the joy of family. Oh why? ‘Cause that’s Christmas to me”.
I hope you had a very Merry Christmas, Happy Hanukkah, and a very joyful holiday season!
Happy New Year, my friends! Today is day 2 of our new chapter, and I have to say, I am looking forward to it.
I love starting with a fresh slate. If you know me, then you know that I am constantly setting new goals for myself. I’m a very task-oriented, goal-setting focused person. It’s just how my mind works! But, there’s just something so refreshing about January 1st!
Here are 17 of my goals for 2017 (in no particular order)!
Be in the moment
Explore & travel more
Create moments I can’t put into words
Take more chances (sorry mom!)
Serve others more
Know I’m enough - and doubt less (in all aspects of life)
Be so happy that when others look at me, they become happy
Show more gratitude
Spend more time with family (that’s spread around the country)
Try new things (including ones that scare me)
Take time for self-care
De-clutter (including those pesky emails)
Make time for things that make me happy (including fitness & blogging)
I am coming to you fresh off a weekend of work, but am ready to power through the week to get to Friday! I’m working a 7-day stretch and my reward is a 3-day weekend, so I say it’s totally worth it! :)
Since I worked the weekend, I don’t have much to share with you…just this snapshot from Matt’s Christmas work party! After I finished up work on Saturday, I quickly changed and got ready for the party. It was located in a local barn, decorated with lights and garland, Christmas music filled the air, and complete with a fun holiday photo booth! I’m a sucker for photo booths and even included one as part of our wedding reception!
How was your Monday? Did anyone take advantage of the Cyber Monday deals? I actually did not buy anything yesterday, but I did a fair share of Christmas gift purchases online on Black Friday. Black Friday shopping in the stores has never been a tradition for me, but I do love some online shopping!
Anyways, we’re on day two of a new routine over here. Matt started a new job yesterday, so our mornings have shifted about 30 minutes earlier in order for him to get on the road for a bit longer of a commute. Fortunately it’s only 30 minutes, but there is quite the difference in the morning darkness!
I’ve got my eye on all Saucony’s reflex collection, which has reflective features on clothes (like this jacket and these tights) and shoes (I love the Zealot)!
Speaking of running, did you guys know that The Weather Channel app lets you know if it’s a good day to run? Well, it’s a great day for a run this morning, and I certainly will be taking advantage!
Yesterday I had every intention of working out before work, but things didn’t quite go as planned. As I was doing bicep curls with some dumbbells at home, Mya sat in front of me and watched me. She then proceeded to try to take my dumbbells like it was one of her bones.
Once, I got on the ground to do some pushups, she decided she wanted to crawl underneath me, roll over, and have me pet her. It was quite comical! So this morning, we are going for a run and I am looking forward to it! Hope you have a great Tuesday!
Hello and happy Monday to you! I hope you guys had a great weekend! For those celebrating Thanksgiving, I hope it left you full of happiness and, of course, food! ;)
I had to work on Thanksgiving and the day after, so we will actually be having our traditional Thanksgiving dinner a little later.
I still wanted to participate in my own little turkey trot, so I laced up my sneakers and hit the neighborhood roads before heading into work. A quick 3 mile run was just what I needed to start a great day!
I did make some attempt at a Thanksgiving dinner by slicing up a Costco turkey breast, paired with some roasted brussel sprouts and sweet potatoes. It did the job, but I’m certainly looking forward to a more traditional Thanksgiving with family soon!
On Saturday, we broke out the Christmas music and started decorating the house. We are trying the Christmas tree in a different location this year, and I think I like it! Just a few more finishing touches and we’ll be ready for the holiday!
This furry brown eyed girl wanted to join me on my run yesterday. She’s pretty darn cute and certainly runs the house, so how could I resist?
We capped off the weekend with more holiday spirit, listening to Christmas music, and lighting our fireplace and a few candles! You can catch some of the highlights on my Instagram story!
Typically around this time, I see daily posts on Facebook about what everyone is thankful for. This year, it’s been radio silence on the thankfulness front. I think this is, in large part, due to the election in the states. Rather than see pages of statuses of thanks, I’ve been seeing pages of statuses of hate. Now this isn’t going to turn into a political post, but I want to bring back the thanks.
So, this week it’s a blog-post-a-day of thanks. Yesterday, I mentioned how thankful I am for my best friend, Kendall. Today, I want to see how thankful I am for you. Thank you for reading, for sticking with me, and for inspiring me each and every day. Your comments, emails, and tweets always make me so happy!
Hello, world! How are you this fine Monday morning?
I am coming to you fresh off a trip to St. Louis to visit my best friend. It was a refreshing weekend full of good food, good times, and even better company. We spent our days shopping, getting our nails done, and running. It literally could not have been any better!
I am oh-so-thankful for this girl, she inspires me in ways she doesn’t even know…including getting back to the blog! So today, on the Monday before Thanksgiving (in the states), I want to say just how thankful I am for her!
Hello and happy Monday! I can’t believe the weekend is already over and we’re turning a new leaf for a new week! I hope your weekend was a great one!
My weekend consisted of friends, football, and cooking. It honestly doesn’t get much better than that (just throw in family, and then we’d really be set!)! Here’s a quick recap and a few snapshots from Saturday.
Surprise Birthday Party
I attended a surprise 30th birthday party for one of my closest pharmacy school friends Saturday afternoon! It was so much fun reuniting with so many great people.
By the way, any of you guys have the iPhone 6S or 7? I have the 6, but this photo was taken on a 6S…and it moves! What!?
We watched the University of Tennessee vs. University of Georgia football game while there, and the house was divided about 50/50. Matt and I went to the University of Tennessee for our undergraduate years, so we were certainly rooting for them to pull it out. And if you haven’t gotten a chance to watch the last 20 seconds of the game, I encourage you to check it out…absolutely insane!
I also sat in a child’s chair for a brief moment. Oops.
It was so much fun to see everyone and celebrate this beautiful lady’s birthday!
I am looking forward to a weekend filled with friends and fall-like weather! My best friend, Kendall, will be in town on Saturday and I cannot wait to see her! (I can’t believe it’s already been 3 months since her last visit!) I’m also hoping to get back in the kitchen on Sunday to do some food prep and recipe creations.
Now let’s get into some favorites of the week!
Designated Survivor
It’s only two episodes in, and we love it! We actually never watched 24, which I’ve been told this is kind of an extension of that show, but are hooked. And on the note of the new TV show, I should also add how I’m loving that all of our usual shows are back on with new episodes!
Wyman’s of Maine Frozen Berries with Kale
I found this at my local grocery store, and I knew I had to have it. I was already out of frozen berries, but when kale is already in the mix? Genius! I’ve been loving adding these into my smoothies.
Love Grown Comet Crispies {on Clearance!}
Again, a local grocery store find! The box is damaged, but the cereal obviously isn’t. So I snagged the two boxes they had! I am a huge fan of Love Grown products, which are made out of a bean mixture, but taste just like their sugar-ladened cereal counterparts!
Growing Our Own Pumpkin
Last year, Matt and I carved a couple of pumpkins for Halloween. Once they started going bad, we threw them over our fence (we live on a big hill). Apparently the leftover remnants of our pumpkins, grew a small pumpkin patch! So now we already have our pumpkin for carving this year!
That’s a wrap on the week! Cheers to a great weekend!
How is your week shaping up? Fall is definitely in the air here! The days are cool, the air is crisp, and the sun is shining. When it comes to seasons, summer is definitely my favorite, but spring and fall are close seconds! ;) In my opinion, the best part about fall is: apple season, pumpkin everything, cool mornings, and boots!
This past weekend was a great one. Saturday was an exciting day of football in our house, so we’ll take a peak at the day of eats!
Breakfast
Apple cinnamon protein oats: oatmeal cooked with liquid egg whites, topped off with diced up apple and NuttZo crunchy Powerfuel (Discount code: NBR-20)
Peanut butter, chocolate, and banana come together in this protein muffin recipe bound to keep your taste buds satisfied!
Ingredients
2 Bananas, mashed ½ cup Cottage Cheese (I like Friendship Dairies No Salt Added) 1 egg 2 Tbsp Creamy Original NuttZo Peanut Butter* 2 Tbsp Coconut Flour ¼ cup Old Fashioned Oats 1 scoop Chocolate Protein Powder (optional) (I used Vega) ¼ cup Dark Chocolate Chips
Directions
1. Preheat oven to 375 degrees and prepare a muffin tin with cupcake liners or spray with nonstick cooking spray. 2. Combine all ingredients in a bowl, except chocolate chips. Use an immersion blender or blender to mix everything. 3. Fold in ~½ chocolate chips. Distribute batter amongst muffin tins, then top with remaining chocolate chips. 4. Bake for 18-20 minutes, or until a toothpick comes out clean.
*For 20% off NuttZo, use coupon code NBR-20 at checkout*
Today I am sharing with you some thoughts on this Thursday. Thoughts that have been dancing around in my mind during my morning runs. The past few weeks, I have certainly been taking advantage with the crisp morning air and lacing up my running shoes!
As today marks the first official day of fall, there’s no denying that the summer days are quickly turning. School buses are making their routes, the days are getting shorter, and the mornings are filled with crisp fall air.
As you guys know, I run circles around my neighborhood during the week. For my long runs, I generally find a trail to do an “out and back” route, but the majority of my time in my running shoes is spent right outside my front door.
This past week, I’ve had a later work schedule, so my runs have been during the prime bus stop time. I ran past the kids at bus stops multiple times as I ran around the neighborhood. They watched me run in those circles and I felt like the crazy lady. Of course, this didn’t stop me and each day I continued to run my routes and enjoy the fall air.
This past time, though, it was different. It finally hit me: you never know who you are inspiring. Rather than “look at that crazy lady”, maybe they are actually thinking to themselves “I can’t believe she is still running”.
At 11 months of age, my niece watched me run the Boston Marathon. Although she might not ever remember that, I know she will grow up hearing my story and seeing the photos. And hopefully, I will be back again one day when she is older.
No matter the age, I hope I am inspiring those kids at the bus stops. I hope they watch me each morning and are encouraged to never give up, keep giving your all, and never out grow the joy of life.
#thinking out loud #thursday thoughts #you never know who you are inspiring
I can’t believe it has been a week since my last post(completely unintentional)! After some craziness at the end of last week, I entered the weekend with a frazzled mind and worked my way through Saturday and Sunday. Typically when I work on the weekends, the days completely escape me. I finally have time to sit down and post on my day off during the week, which brings us to today.
So here we are, and it’s the perfect time to jump in with the What I Ate Wednesday party!
Here’s a look at my eats yesterday, a day off from work, i.e., a day not eating out of tupperware. I’m still holding on to the summer days with smoothies, salads, and all the grilled food!
Breakfast
Smoothie bowl: Frozen banana, 1 scoop of Muscle Pharm Cookies ‘n’ Cream protein powder, 1 Tbsp ground flaxseed, 1 heaping spoonful NuttZo Powerfuel peanut butter, ~1 cup frozen mixed berries (blueberries, cherries, and strawberries), ¼ tsp Xanthan gum, and Silk chocolate cashew milk
Lunch
Salad bowl: romaine lettuce, spinach, carrots, cucumber, quinoa, ground turkey and topped off with Bolthouse Farms yogurt Ranch dressing
Dinner
Grilled plate: Chicken (marinated in balsamic dressing), eggplant, zucchini, mushrooms, and sweet potatoes
Night cap snack was my typical peanut butter, banana, dark chocolate chip rice cakes…I don’t think that snack is going anywhere anytime soon! It’s definitely here to stay. :)
Now since I’ve missed the blogosphere world this past week, fill me in on what’s going on with you!
Hello and happy Wednesday! I hope your week is shaping up nicely so far!
We’ve been having the perfect weather over here with cool, crisp mornings and warm, sunny days. I’m looking forward to having tomorrow off so I can take full advantage of the beautiful day!
It’s been a hot minute since I’ve last shared(almost a month!?) a day of eats, so here’s a peak into yesterday in meals! Tuesdays are obviously filled with work, but it also ended up being an unplanned rest day.
Breakfast
Overnight oatmeal is my work-week go-to! ½ cup oats mixed with ½ cup plain Greek yogurt, 1 Tbsp protein powder (I used Muscle Pharm Cookies ‘n’ Cream), 1 Tbsp chia seeds, ½ cup almond milk, and cinnamon all combined the night before. In the morning, I added a diced up apple and a spoonful of NuttZo Powerfuel
Lunch was packed up leftovers that included grilled chicken, roasted broccoli, and a baked sweet potato.
Dinner
Taco tuesday! This was a mixture of ground turkey, black beans, diced zucchini, salsa, lettuce, and avocado on corn tortillas…plus a little hot sauce.
Snack
Forever and for always my favorite combo: rice cakes, peanut butter, banana slices, and dark chocolate chips
Other snacks (not pictured) I had throughout the day included roasted carrots + a hard boiled egg, and Siggi’s vanilla yogurt with Love Grown Foods chocolate power O’s.
Our trip to Seattle, Washington was jam packed with quality family time, outdoor activities, and cuddles with our new niece. This post recaps our trip in just a few photos!
We were fortunate enough to have a direct flight, but it ended up being 2-hours delayed so we got in a little later than planned.
We couldn’t wait to meet our new niece! She was asleep when we arrived, so first thing in the morning, we soaked up all the snuggles we could!
Our morning routines throughout our week in Seattle remained consistent: coffee, breakfast, get ready, and out the door. I woke up super early most mornings (what’s up jet lag) so I ran a few days before everyone else was awake.
We went kayaking and enjoyed some pretty amazing city views from the water.
Pike’s Market is as cool in person as you think it is. The flowers are absolutely beautiful that fill the place with vibrant colors.
We also went up the Space Needle, and even had a clear enough day to see Mount Rainier.
We really enjoyed playing tourist a couple of the days, but also loved going on a few hikes, going crabbing, and enjoying the city’s atmosphere with the locals. ;) In my opinion, it’s probably the best way to travel!
Although just a few photos make up this post, I have over 100 pictures that capture snapshots of the memories made. It was one of my favorite trips we have taken and one I certainly won’t forget!
I may have been sleepless in Seattle, but I enjoyed every moment! Seattle, you did not disappoint!
¾ cup Oats 2 scoops Protein Powder (I used Vega Vanilla) 1/3 cup Almond Milk ½ cup Greek Yogurt 1 tsp Baking Powder 1 tsp Vanilla Extract 2 Eggs ½ cup Blueberries
Directions
1. Preheat oven to 350 degrees and spray a muffin pan with nonstick cooking spray. 2. Blend oats into a flour using a food processor (or buy oat flour) 3. Combine dry ingredients in a large bowl. Add in the wet ingredients and mix well. 4. Lightly coat blueberries with coconut flour (or any flour) in order to prevent them from sinking to the bottom. 5. Add blueberries into the muffin mixture and toss through. 6. Pour mixture into muffin pan and bake for 18-22 minutes, or until a toothpick comes out clean.
Hello, long lost friends! How are you? How have you been? What is new and exciting?
It certainly has been a hot minute since the last time I blogged. I briefly mentioned that I was working 11 days straight before spending some time on the west coast. We were in Seattle, Washington for 7 glorious days, before heading home and battling the jet lag bug! It was a great trip that I will recap on here later this week. Until then, let’s grab a cup of coffee, and do some catching up!
Workouts
Since working 11 days in a row, followed by travel, and jet lag…they have been few and far between. I managed to take advantage of my “central time” brain on the west coast by running in the wee hours of the morning, all while doing some exploring. Prior to that, I managed one run a week, and since then, I skipped working out 5 days in a row. Eh, it happens. My body was tired, my mind wasn’t in it, so I took those rest days to truly rest. Our bodies can be smarter than we are!
My first run back was on Saturday morning. My legs felt heavy, the run was hard, and I was convinced I was running at a snail’s pace. I was happy to be out there so I didn’t mind. I actually surprised myself by hitting paces I haven’t hit in a while. Like I said, our bodies know what they need - and rest for me was exactly what was in order!
Food
Oh, lots of great food has been had! I finally found figs in Seattle, so naturally I had to purchase them even with an outrageous $6-for-a-pint price tag.
I ate the entire pint of figs, and, yes, they are all they are cracked up to be. Beautiful fruit, deliciously sweet, and a perfect addition to any sweet or savory meal.
I also whipped out my dehydrator and did some apple-drying this weekend. I absolutely love dehydrated foods to snack on during the work week! Paired with some nuts, hard boiled egg, or yogurt…it makes for a great afternoon pick-me-up!
Labor Day Weekend
Speaking of this weekend, we had a great one filled with summer festivities! I’m convinced every weekend should be three days long. Saturday, we finally got our pup back after 10 long days! She stays at my in-laws house while we travel (we are so lucky!) so we ended up spending the day there, grilling out, and chatting the afternoon away.
We spent Sunday at a hot air balloon festival with family, friends, and Mya. Seriously, our dog is a hit every where we go! I’m so thankful she does well with people and children because every one asks to pet her (we even got asked if it was okay to take her picture!). There were at least 10 hot air balloons that lit up the night sky.
For our bonus weekend day (i.e., Monday, Labor Day), we enjoyed a relaxing morning before taking Mya on a hike. Once we returned home, Matt took over the grill for dinner (check out my Instagram story!). I am petitioning the grill be used year round…now if I could just continue to get fresh fruits and veggies, too!
Okay, now that I’ve written a novel (hello, it’s great to be back!), I’ll catch you guys tomorrow!
I’m working this weekend, so although today doesn’t have quite the same Friday feel, I am still pretty happy it’s Friday! Do you guys have any weekend plans?
Here’s another edition of some of my week’s favorite things!
Blueberry Picking
Yep, we went back and picked another gallon of blueberries. The season in Tennessee is July, but we lucked out and had some late bloomers! We absolutely love blueberries: adding them to smoothies, oatmeal, yogurt, pancakes, making muffins, and just snacking on them.
Olympics
The Olympics get me so excited to dream big. Yes, I know that’s shooting for the moon and the chances that I’ll ever actually compete in the Olympics are pretty slim. But, even if I fall, I will land amongst the stars, right? (One of my favorite quotes!) Anyways, the point is that the Olympics are proof that we can do anything we set our mind to. Hard work pays off my friends!
Michael Phelps Meme
On the same line of the Olympics, this meme that’s been floating around the Internet is so solid. Focus on you and your goals. Stop the comparison game, and you are a winner.
R.I.P.P.E.D.
I tried out a new workout class this week, and I have to say, I’m a fan. R.I.P.P.E.D. stands for resistance, interval, power, plyometrics, endurance, and diet. It’s a completely different workout than my body is used to and the hour flew by! If you’re interested in learning more about it, you can check it out here.
NuttZo Selfie
This month NuttZo is hosting a fun little social media trend! All you have to do is post a photo of you with NuttZo, use the hashtag #NuttZoSelfie, and you can win a t-shirt! It’s that simple. It’s as simple as 1.2.3!
Head over to their site and grab a jar or two…(better yet, get 20% off with code NBR-20)
Did you guys miss me last week? Somehow I missed out on the WIAW party, and certainly missed sharing my day of eats! No worries though, I’m back this week and I’m sharing what fuels me for a typical work day with an afternoon gym session!
Breakfast
Three scrambled eggs with roasted carrots (from food prep), gluten-free English muffin, and whipped Greek cream cheese
This was thrown together and then put into a tupperware before heading to work!
Lunch
Overnight oatmeal made with Greek yogurt, Vega vanilla protein powder, chia seeds, and topped with a diced apple and a spoonful of Nuttzo Powerfuel [NBR-20 for 20% off - FYI just sharing the love, no kickbacks!]
I found this combination to be the best mix for a pre-workout when I have plans to hit the gym after work. The combination of carbohydrates, protein, and healthy fats energizes me and fuels me for a great workout!
Post-Workout
Silk chocolate cashew milk + Vega chocolate protein powder
This combination is so simple, and certainly nothing fancy, but I love the carbohydrates provided by the chocolate cashew milk mixed with chocolate protein powder. You just can’t beat it! By the way, if you’re making this in the morning, add in some iced coffee and it’s perfection!
Dinner
Baked spicy garlic chicken with sweet potato fries and sautéed asparagus
To make the chicken I seasoned chicken breasts with a mixture of garlic powder, onion powder, red pepper flakes, ground paprika and adobe pepper. Then bake at 350 for 18 minutes.
For the sweet potato fries, slice a sweet potato into fry shape, then coat a cookie sheet with nonstick cooking spray and place sweet potato in a single layer. I seasoned mine with cinnamon, but you could go savory and choose more savory spices. Then I sprayed the fries with coconut oil spray and baked for 35 minutes.
Snack
I capped off the night with 2 rice cakes with NuttZo PB and banana.
I’ve got a great workout to share with you today! It’s a bootcamp style workout with a great mix of strength and cardio.
In order to complete this workout, you will complete 30 seconds of each strength exercise, repeated 3 times, followed by a burst of cardio between each strength set. For example, you will do 30 seconds of bicep curls, then 30 seconds of hammer curls for 3 rounds. Then complete 30 seconds each of high knees, speed skaters, mountain climbers, and burpees. You will complete each strength set for 3 minutes total and then move into 2 minutes of cardio. Rest as needed!
By focusing on one muscle group for 3 minutes, you will tire the muscle, which will help your muscles grow! Just be sure to refuel afterwards!
Well, technically this food prep was completed on Saturday as we were busy celebrating my father-in-law’s birthday yesterday, but we’ll stick with the same title!
I heard so many great things from you guys from last week’s sharing of my prep, so I wanted to be sure to share this week’s work as well! I’m heading into 11 days straight of work, followed by a 5-day trip to the west coast, and finally back home. So, this prep needed to be focused on quick and easy meals I can put together.
Here’s what I did:
Peeled & sliced carrots
Quinoa
Roasted veggies
Turkey burgers
Beef burgers
Grilled chicken
Overnight oatmeal
As for the rest of the weekend, we had a blast at the Tomato Fest on Saturday with our friends. The Tomato Fest was a mix of art fair, farmer’s market, music, and costumes.
We got rained on a bit when we first got there, but it ended up being the perfect weather. It was incredibly fun to walk around!
Sunday started early with a run, and then we were off to my in-law’s to celebrate my father-in-law’s birthday!
I drank a smoothie on our drive there and yes, I even posted a couple of Instagram stories. It took me way longer than I’d like to own up to in order to figure out how to do it. I can’t even imagine Snapchat. But, maybe one day I’ll jump on that bandwagon, too! We had a lunch of chicken with pesto, homegrown tomatoes, and mozzarella cheese with a side of roasted vegetables and balsamic vinegar sautéed mushrooms.
I hope your Monday was a great one! My day was a pretty standard Monday that included a busy day at work, followed by a great workout! It was a tabata style workout, that included full body work with a mix of cardio and strength.
To complete this workout, do the first exercise for 20 seconds, rest 10 seconds and repeat 7 more times for a total of 8 rounds. Then, move on to the next exercise. I left the gym a sweaty Betty, and more than ready for some dinner once I got home!
Dinner was the never-going-out-of-style breakfast for dinner! We ended up making omelets with asparagus and green peppers. Toasted english muffins with mashed avocado accompanied our eggs. Completely delicious and totally satisfying. Somehow I forgot to take a photo of dinner. I must have been really hungry.
I hope you guys enjoy this workout and have a great Tuesday!
#tabata #tabata full body workout #tabata style full body workout #full body workout #circuit workout
I hope you had a wonderful weekend! Is anyone else enjoying the Olympics? We’ve been recording the events we want to watch so we can fast forward through commercials and such. Those athletes are so inspiring!
Besides watching the Olympics, I also did a bit of meal prep yesterday. I’ve had a few reader requests to show how I prepare for the week, so I thought I’d change it up and share with you my food prep from the weekend!
Grilled beef burgers
Grilled chicken breasts
Overnight oatmeal (just needs toppings in the mornings!)
Blueberry protein muffins (recipe coming to NBR soon!)
For breakfasts, I typically alternate between overnight oatmeal and smoothies. If I run in the morning, I generally crave the cold creaminess of a smoothie. If I’m working out later in the day or if it’s a rest day, I typically love the heartiness of oatmeal.
Lunches tend to be a mixture of leftover dinners, egg salad or tuna salad. I find my body needs a lot of protein in the afternoon to keep me from having the afternoon slump. This week will probably end up including grilled chicken salads with quinoa.
As for dinners, I like to come up with a sketch of a meal plan so I don’t go crazy buying every vegetable in sight, but usually go with whatever Matt and I are craving in the moment.
I hope this peak into the kitchen inspires you to do some food prep, too! As always, send any topic requests or questions my way!
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