Wednesday, December 17, 2014

What I Ate Wednesday

My. legs. are. so. sore. Holy  moly. I tried my best to do some stair sprints at the gym this morning but I only got through 5 because my legs were on fire. So, I'll have to get in some steady state cardio with the pups later on today which I'm totally fine with. I did end up eating more than usual yesterday because I am still eating in a surplus on legs days, but the rest of the week I'll scale back on portions just a bit. 

Meal 1- Spinach protein shake 
PWO- 2 Vans waffles with banana and syrup and a protein shake
Snack- 1 rice cake on the way to work 
Lunch- Leftover ChopShop Co. Turkey sandwich and sweet potato hash with kale (really want to try to make this at home!) 
Snack- Quest bar (not pictured) 
Dinner #1- chicken and rice 
Dinner #2- Salmon, rice, and green beans 

Although I'm not counting calories/macros every day I did spot check yesterday and this ended up at around 1800 calories... I'll plug my foods in again today and will be shooting for around 1500. 

Have a great Wednesday!

Tuesday, December 16, 2014

Dizzy Leg Day

Sometimes I need to take my own advice, and this morning was one of those times. I was a little pressed for time before my workout so I decided to just do a protein shake and 1/2 a banana before heading out. I also decided I was going to absolutely kill myself during my leg workout and let's just say things got interesting. About halfway through my workout it was time for walking lunges and someone was using the 40lb barbell, so instead of waiting around or dropping weight I grabbed the 50 and was on my way. Well, about halfway through my second set I got super dizzy and literally thought my legs were going to buckle underneath me. Eek! 

After giving myself a good 5 minutes to recover and catch my breath I was able to finish my workout just fine and made sure to come home and have a nice big post workout meal. It was definitely a great reminder of how important pre workout nutrition is-- I personally perform best (especially on leg day) with about 40g of carbs and 25g of protein beforehand. Remember, carbs are your bodies energy source so never skimp, especially before a heavy or hard workout. 

I'll get my cardio in this afternoon between clients and I'll make sure to set my alarm just a little earlier so I don't run in to the same problem tomorrow! 

I also wanted to share one of the Fit by Feb workouts (above) with you so that those that didn't purchase the December workouts can have an idea of what they look like since a new round will be available at the end of next week. 

I'll be back tomorrow with a What I Ate Wednesday post! 

Friday, December 12, 2014

Cardio is my Nemesis

Hooray for Friday! Today is actually a rest day for me, but yesterday I had a great workout minus the fact that I skipped cardio. Eek. I have only done cardio twice this week and my goal is four, so needless to say I know what I'll be doing this weekend. I'm trying really hard to stick to my Fit by Feb plan and things are going well in the lifting and nutrition department, so I don't want to let cardio keep me from my goals... even though it's the devil. 

This really just goes to show we all have our weaknesses and sometimes you just have to push through even when you don't really enjoy it. This is even more important this time of year since we all have tons of parties and get togethers, if you let your workouts or nutrition start to slip and then add in the extra Christmas goodies, you're looking for trouble. So, I'm doing my best to cook mostly at home so I can keep my nutrition on point-- above I had a scramble and toast for breakfast and a protein shake and some french toast post workout. 

It feels great having my energy back and the Fit by Feb workouts are definitely kicking my butt. If you didn't have a chance to grab those workouts I am taking on 2 more clients this month for my 12 week program and I'm always offering meal plans if anyone needs a little extra push or motivation! Shoot me an email at and we will get you started! 

Thursday, December 11, 2014

Healthy Holiday Cookie Recipes

This post is sponsored by

Want to enjoy some sweets around the holidays without breaking the calorie bank? Try out of these healthified cookie recipes sure to curb your sweet tooth or be the perfect addition to a holiday potluck. 

Tuesday, December 9, 2014

Cardio is Back

Wow 2pm came really quick today! Now that I'm feeling healthy again we are back to our typical schedule and gym routine. I've been getting up a little earlier so that I can join B and the gym in the morning, and lately I haven't been feeling eggs first thing in the morning. So this morning I opted for a green protein shake (protein powder, almond milk, banana, oats, pumpkin, spinach) before our back and cardio day. 

It was enough to get me through my workout but didn't weigh me down, so it was a great alternative to the usual. Both B and I had a ton of energy this morning so we really went hard, included active rests in our lifting session and actually (finally) did some cardio. It wasn't much, but after not doing it for so long I didn't want to over do it. I'll probably get another 20 minutes or so of walking in between clients tonight, so that on top of my 10 sprints this morning is fine with me. 

I also prepped a couple meals today which collectively took about 20 minutes of my time-- I'm all about quick and efficient lately. 

The top photo is just kind of a hodgepodge of stuff that I threw together. I browned some chicken with olive oil, salt, pepper, and garlic, then added diced tomatoes, black beans and corn as well as some random spices and a couple handfuls of spinach. I'll eat this over brown rice and should last us at least a few days. Then I also made the pulled beef for tacos-- I was in a hurry this morning so this time all I did was cut the piece of flank steak into thirds so that when its shredded the pieces are shorter, and then dumped a can of diced green chills and a packet of taco seasoning on top. I just got home and shredded it and I think I like it this time even more than last. 

Hope everyone doing the Fit by Feb workouts is doing great, week 2 should be pretty challenging! 

Wednesday, December 3, 2014

Back to Normal

Let me just start by saying being sick is literally the worst. Since Sunday night I've been fighting a stupid virus (which of course you can't take anything for) that kept spiking my temperature and making me feel like poop. But last night I finally got a good nights sleep and and today I'm fever free, phew! After not being in the gym for the last 5 days you can probably imagine how crazy I was going soooo I got in a very slow paced shoulder workout today... but not before a great breakfast of course.

Today I did a egg/egg white scramble with green onion, jalepeno, turkey bacon, chicken sausage and topped it off with tomato. YUM! As far as my workout I didn't quite follow exactly as written in my Fit By Feb workouts because I thought that would be too intense for me after just being sick, but I do plan to pick up on those once I feel 100% again. B did do the leg workout though and said it was really really tough, so good luck!! :) 

I also wanted to share how the flank steak tacos turned out 

So so good! I topped them with lettuce, tomato, red onion, and lime juice. These will definitely be a staple around here because B absolutely loved them. 

Don't forget if you haven't purchased this months workouts yet they will be available til Friday! 

Monday, December 1, 2014

Fit by Feb Day 1-- Not as Planned!

I'm sitting here on the couch where I've been sitting since I got out of bed and I can't make myself get up! The sinus cold that I had a couple weeks ago has come back with a vengeance and I just can't find the energy to get to the gym. I've literally tried like 5 times now and just can't imaging picking up anything heavy right now, what a bummer. Looks like I'll be heading in to work this afternoon and just taking it easy after that so that hopefully I can feel better and not worse tomorrow. I'm pretty bummed because I was looking forward to getting started with my Fit by Feb group, but I guess there's always tomorrow. By the way, it's not too late to get the workouts sent over to you, so if you'd like 4 weeks of workouts for just $25, send the funds to along with your email address and you'll be all set! 

Like I said, I had every intention of starting out the Fit by Feb challenge with a bang, so I started my morning with egg whites +1 whole egg, toast and a chicken sausage link. After I ate the sinus pressure really started kicking in and I realized the gym just wasn't in the cards today. 

So instead, I did a little cooking so that we have meals ready for the next few days. First I made chili that's currently slow cooking on the stove. I just added all the items above to some browned turkey, 1/2 cup water and chili seasoning-- this will cook for a few hours on simmer. In my crockpot I have a flank steak with bell pepper, onions, jalapeno, and taco seasoning. This is cooking on low for 4-4 1/2 hours and then I'll shred it and it will be ready for tacos or even a burrito bowl or taco salad. 

For everyone that started the workouts, how did day 1 go? 

Wednesday, November 26, 2014

Tips on Enjoying Thanksgiving without Ruining your Diet

Are you someone that's freaking out about Thanksgiving tomorrow? Let's do a quick run down and hopefully calm those turkey day fears. 

First, I won't even pretend like I've ever cooked a Thanksgiving meal because I definitely haven't, but I did find some bloggers much more  versed in healthy turkey dinners. 

Here blogger Vared literally did everything except cook the meal for you. There is a menu, grocery list, and even suggestions on when and what order to cook things.

You can never go wrong with recipes from The Gracious Pantry, here is her Clean Eating Thanksgiving Dinner. 

And if you're just in charge of a side like me, I would check out these Baked Asparagus Fries, Honey Glazed Baby Carrots, Parmesan Garlic Roasted Mushrooms, and this Apple Cranberry Walnut Salad.  

Now that you have your recipes, how do you prevent derailing all your hard earned progress? First and foremost, Thanksgiving should be ONE meal. If you're eating at an odd hour (like I know we typically do) then make sure you plan ahead. If you're eating at 2pm then it's likely you'll be hungry again by 6 or 7-- so throw a protein bar or a piece of fruit and a protein shake in your bag. This will prevent you from going back for Thanksgiving dinner, round 2. Second, learn how to create your plate: Protein first, then salad and veggies and with the small area left on your plate you can take a few bites of the 'bad stuff' aka mashed potatoes, stuffing, biscuits etc. This allows you to eat a little of everything while still being mindful. When it comes time for pie, choose your favorite and have a small slice- or even just a bite. If you're still too full, skip it!  Next, do your best to get a workout in Thursday morning- most gyms have holiday hours so get in and get a good sweat, I know I'll be doing legs tomorrow! Lastly, leave the leftovers. Unless you're just taking home some plain turkey, there's no need to continue eating calorie laden food. Like I said above, Thanksgiving should be ONE meal, and if it is you'll be just fine! 

Happy Turkey Day! 

Monday, November 24, 2014

Shoulder and Tricep Workout + Winter Workout Plan

Happy Monday and happy 3 day work week! This week started a little different than most since we decided to get our heavy leg day in yesterday, so we took it a little easier this morning with a shoulder and tricep workout. I've been doing my best to hit both shoulders and legs twice a week lately since those are the muscle groups I'm really wanting to grow. I've noticed big changes in my shoulders and I'm excited to keep working them hard over the next few months. 

Speaking of the next few months, Bryan and I are possibly going to Playa del Carmen in mid-February which means we are likely going to have to 'diet' throughout the winter months which is not something we are accustomed to. Usually we use the winter months to eat more and lift heavy to try to gain as much muscle as possible, but I know we'll both want to look our best come February if we do end up going to paradise! So, if anyone wants to join me in keeping your diet in check, workouts intense, and getting cardio in 3-5 times a week, let me know! I'll definitely need some accountability partners especially when it comes to the cardio part, yuck!

Give this workout a try and don't forget to squeeze those triceps! 

Thursday, November 20, 2014

Cold Weather Clean Eats

As I mentioned on Facebook yesterday, it's finally cold in AZ- and by cold I mean 72 is the high. While fighting the tail end of my cold and the cold mornings and nights, the only thing that sounded good for dinner was some homemade soup. So, I literally searched my blog for soup recipes and came across this one that I pretty much followed to a T, only thing that I did differently was add some whole wheat noodles this time. 

It was late when we finally sat down for dinner so this picture doesn't do it justice, but OH my goodness it was so darn good. I like adding a little cholula to mine for a little spice and it was just perfect. I'll definitely be making this many more times over the winter. 

I also wanted to share with you guys what I did with the other half of my cabbage (since the recipe only calls for 1/2). I honestly was inches away from throwing it in the garbage- terrible I know- but decided to keep it and figure out something to do with it. After poking around pinterest I saw lots of different grilled cabbage recipes so that's what I did, and it came out really tender and really took away that harsh cabbage taste. 

All I did was spray it with olive oil and sprinkled garlic salt and pepper on top then wrapped in foil and threw it on the grill on medium-high heat. I left it on for about 10 minutes and then flipped them over and did another 10 minutes. (For those of you dealing with actual cold weather, this can easily be done in the oven on 400 degrees.) We'll eat this with some marinated chicken and brown rice this week, along with our soup and turkey spaghetti sauce. Luckily, I'm back to normal workouts now that I'm feeling better so I will share tomorrows back workout with you guys once I come up with it! 

Tuesday, November 18, 2014

12 Healthy Holiday Appetizer Ideas

This post is sponsored by

The holidays are just about here and I know that honestly freaks a lot of people out, but it shouldn't! If you stick to your plan and get your workouts in, a festive Thanksgiving meal will not set you back. I do know however that oftentimes there are other gatherings and parties that happen around the holidays so it's not just one meal, and for those times it's important to have a healthy go-to. Check out these 12 recipes from for some healthy holiday appetizer ideas! 

Friday, November 14, 2014

Arm Workout + Friday Thoughts

Happy Friday!! Since my birthday is on Monday (yay!) I have a super fun weekend planned so I knew I needed to get my workout in this morning, even though sleeping in sounded so much better. While I was at the gym my Timehop popped up on my phone and one of the photos from this day last year was the one on the right (below). Even though I was working back today I couldn't help taking a photo to compare my progress over the last year. Although the lighting is different I am so excited to see my triceps making some great progress! This made me think of the past year and exactly what I've done to keep my progress up, and the biggest thing that comes to mind is I just kept going. Sure, changing up your workouts, periodizing, nutrition, etc. etc. etc. is all important, but really the most important thing you an do is JUST KEEP GOING. Have I been perfect over the past year? Heck no. Could my progress be much more if I wouldn't have taken days off, drank wine, eaten In-N-Out and been more diligent about supplementation, sure! But guess what, I'm happy with myself because regardless of set backs, I kept doing my best. I guess my message is you don't have to be perfect to see progress-- so in the words of Dory the fish, just keep swimming :) 

I'll leave you guys with an arm workout to try over the weekend! 

(I've been focusing on building triceps so I do those first, if you would rather focus on biceps, do those exercises first) 

Skull Crushers 4 x 10
V bar pushdowns 3 x 12 
Single arm reverse pushdowns 4 x 10 
Overhead rope tricep extension 3 x 10 super set dips to failure 
Machine preacher curls 4 x 10 
Alternating hammer curls 3 x 10 super set seated curls 3 x 10 
Overhead cable curls 3 x 12 
Rope hammer curls 3 x 10 

Tuesday, November 11, 2014

High Rep Leg Day

As promised on Instagram, here's yesterdays leg workout! I try to alternate between super heavy leg days and lighter weight higher rep days to keep my muscles guessing and growing. This is obviously a high rep day so don't be surprised if you have to drop your weight pretty significantly. Also make sure you are focusing on squeezing during each exercise, don't just go through the motions. 

Give it a shot and let me know what you think! 

Wednesday, November 5, 2014

Meal Prep

I have some more food prep ideas for you! This week I wanted to keep things simple, mostly because I knew it was going to be a busy week and sometimes keeping it simple is the best way to stay on track. So, B and I decided it was going to be a "chicken and rice" kind of week but I did spice it up a little. I found this new spice packet (or maybe it isn't new but it's new to me) called Just Add Juice and basically they recommend a juice to add to the spices that come in the packet and you let it all marinate overnight and then grill. The one I tried (chicken pictured in the middle photo below) was garlic and herb marinated in 1/2 cup lemon juice. It's SO good. We bought a couple other flavors to try but I think this may be my new go-to seasoning. 

I also did taco meat and a green chili salsa chicken. For that I just used a can of green chills and a can of jalapenos in the crock pot. It's a nice change from regular salsa chicken and tastes really good on top of brown rice. I also cooked up some begins this week and much to my surprise we have almost eaten them all! Go us! Lastly I baked a bunch of red potatoes to switch up our breakfast a little. We were both getting burnt out on toast and egg whites so we are doing scrambles this week; potato, turkey sausage, spinach, and egg whites. Hope these blog posts are helpful for you guys! :)

Thursday, October 30, 2014

Spicy Shrimp and Veggie Pasta

Like many of you, I can easily get burnt out on foods especially when I eat them often. Last week the thought of chicken made me want to gag, I had already eaten turkey twice for dinner, and the only thing my stomach was feeling was fish. Typically I don't make fish at home because frankly I have only found a couple ways of making it that I really enjoy, but shrimp is something that I hadn't really tried at home. I sat down to trusty Pinterest and found this recipe that I decided to make a couple tweaks to and came up with SUCH a great dinner. 

- 2 lbs shrimp- tail off, shell off, deveined 
- 1 bunch asparagus 
- 1.5 cans fire roasted diced tomatoes 
- 1 box whole wheat angel hair pasta 
- 2 T olive oil
- 1 T minced garlic 
- 1/4 tsp red pepper flakes 
- Pepper to taste 
- Garlic salt to taste 

1. Fill a large pot with water and set on high on back burner. 
2. In a pan add 1/2 T olive oil and asparagus (I like to break mine in halves or thirds) and cook on medium heat. Add garlic salt to taste and cook until asparagus starts to brown. 
3. In a separate large skillet, add 1.5 T olive oil and garlic and cook on medium until garlic begins to brown. 
4. Add shrimp and pepper and cook until shrimp turns pink on both sides. (3-5 minutes)
5. Remove shrimp from skillet (leaving oil and garlic in the pan) and empty the can of tomatoes into the pan. 
6. Add red pepper flakes and cook tomatoes for about 5 minutes on medium-low heat. 
7. Once water is boiling add noodles and strain when ready. 
8. Add all ingredients to large skillet at mix. 

This makes about 8 servings so it's a great dish to make at the beginning of the week so you can munch on it all week long! 

Tuesday, October 28, 2014

Transformation Tuesday

I posted this photo on my Instagram earlier and just wanted to take a minute to talk about it a little more. First, even I was shocked when I looked at this! I guess I need to stop and be more aware of all the progress I've made because I know (like many of you) I can be too hard on myself. The bigger point I want to make is that building muscle and changing your body takes time and a lot of it. You cannot expect to go from being over-weight to fitness model status in 12 weeks. Or under weight to Dana Lynn Bailey just because you're doing an 8 week muscle building program. I personality think this is one of the biggest problems when people embark on fitness journeys- they need results fast and when they don't come, they give up. 

Dont' give up! Even if you mess up, just keep pushing. Whether you've been at this for 6 weeks or 6 years there is always progress to be made and always things to learn and I bet you'd hate to look back and think "What if". I'm no where near where I want to be but I am damn proud of how far I've come, and you should be too! 

Thursday, October 23, 2014

12 Perfect Pumpkin Recipes

This post is sponsored by

Here are 12 awesome and healthified pumpkin recipes to try out this Fall!

Check out 12 Perfect Pumpkin Recipes
by Brittany at

Wednesday, October 22, 2014

Spicy Turkey + Egg White Breakfast Burrito

When did it become Wednesday!? I've hardly had a chance to do anything on my computer besides meal plans so my apologies for the lack of posts or if I owe you an email, today's the day! I just finished meal 2, I'm going to head out for some shoulders at the gym and then I'll be glued to my computer the rest of the afternoon. But before that, I wanted to share these two simple meal ideas that require little prep but they taste awesome and can last you all week long. 

The main ingredient in both is ground turkey meat cooked with chopped onion and seasoned with taco seasoning. Any taco seasoning works, I just make sure I use one without MSG's. Once you have that made, you can make a simple little 'bowl' style meal (who doesn't love throwing a bunch of stuff in a bowl!?) with spinach, brown rice, and I later added some hot sauce. It's nice and filling, full of healthy carbs and protein and will keep you full for a good amount of time. You could also add things like avocado, black beans, corn, etc. 

I got home from work this morning and nothing was really sounding good but I knew I needed a hearty pre-workout meal. I reached for the turkey again and came up with this AWESOME breakfast burrito. Here's what I threw in the pan:
- frozen corn (let this cook a couple minutes first) 
- spinach 
- turkey 
- egg whites 
- salsa 

Once it was all cooked up I folded it up in a FlatOut wrap and doused it with some more hot sauce. Perfection! 

Thursday, October 16, 2014

Bulk Cooking

As promised, here is are this weeks food prep items! All of this was cooked in the same day in about a 2 hour time frame and will provide us with over 20 meals this week… prepping is definitely worth it! 

Homemade spaghetti sauce-- turkey, tomato sauce, crushed tomatoes, spices, etc. This will be served with whole wheat noodles and sautéed spinach. 

Buffalo turkey meatballs- these will be served with brown rice and green beans. 

This is something I literally made up out of nowhere really and it turned out great and made a lot of food. It's just salsa chicken with taco seasoning, brown rice, corn, and green onion. I've used this on top of salads with salsa and pico and also just scooped it into a bowl and eaten it just as is. 

Wednesday, October 15, 2014

Pumpkin Apple Protein Bake

I finally had some time to mess around in the kitchen yesterday and I'm so glad I did. This recipe is AWESOME and I'll definitely be making it throughout pumpkin season (which is year round, right?). I stocked up on pumpkin so hopefully there are lots more pumping recipes coming your way, because there's no such thing as too much pumpkin. 

You can choose to bake this in a 9 x 13 pan or even in muffin tins if you'd like, to be honest I baked it in this round dish because I found it in the back of the cabinet and didn't even know I had it. Ha! 


1 cup rolled oats 
1/2 cup oat flour 
2 scoops vanilla MRM Protein powder 
1/4 cup unsweetened applesauce 
1/2 cup sugar free maple syrup
1/2 cup pure pumpkin puree 
1/4 cup unsweetened almond milk 
1/2 Honeycrisp apple, chopped 
1 T coconut oil
2 egg whites
1 tsp baking soda 
1 tsp salt 
1.5 tsp cinnamon 
1 tsp pumpkin pie spice 


1. Preheat oven to 350 degrees 
2. Add all ingredients except apples into a large mixer and mix well. 
3. Fold in apples. 
3. Place in pan of choice and bake for 26 minutes or until toothpick comes out clean. 


Thursday, October 9, 2014

Quick and Easy Food Prep

I've noticed lately a lot of my online clients are really struggling with preparation and food prep. I can totally relate-- it seems daunting, but it doesn't have to be. I've realized that there are two kinds of food prep; there's this kind: 

And then there's a far less intense kind. I'm going to do my best to post about my food prep once a week so that I can hopefully help those of you that think ^ that is the only way to prepare yourself for the week. 

This week, my food prep took me a total of 52 minutes. What I made will create a total of (at least) 15 meals that are ready to go whenever we're hungry. No, they're not pre-measured or in single serving containers, but they're there and definitely prevent me from eating out a ton, or at all, during the week. 

Pictured above is 2 Hillshire Farms turkey sausages (not something we eat every week but I like to throw it in every now and then because it's really yummy), on the left are turkey burgers with onion, and in the tin foil are brussel sprouts and the onions/peppers to mix with the sausage. The prep that went into this was chopping the veggies and forming the patties from the ground turkey-- I had everything on the grill within about 15 minutes. 

After I got that on the grill I started my Southwestern Turkey Meatballs which is a one skillet recipe that only takes about 20 minutes from start to finish. You basically cook the meatballs and then add in all the other goodies, cover for 5 minutes and you're set. I made brown rice/quinoa to go with this (the 90 second kind) and I eat that with my turkey burgers too. 

In addition to what's above, we also bought a rotisserie chicken and then I'll probably make tomorrow night's dinner tomorrow but otherwise this will pretty much get us through the week. B does tend to eat out quite a bit during the week between lunch meetings and just being out on the road so while I'll actually end up eating most of this, he definitely helps himself as well :) 

I hope you guys will find these blog posts helpful, and please feel free to share your food prep techniques too! 

Wednesday, October 8, 2014


Time for a little game I like to call…. Brittany still needs to eat more veggies! I'm doing OK, but I think it could be (and used to be) a whole lot better. Oh well, my food was delicious either way :) 

Breakfast- the usual. Turkey bacon, egg whites, salsa and Ezekiel toast 
Post workout- MRM protein shake and caramel rice cakes. Um, I mean heaven, If you haven't tried these, they are a must! Great for that sweet tooth craving at night too, they taste just like caramel popcorn. 
Lunch- a quick wrap with chicken, lettuce, tomato, and salsa. I'm on a salsa kick lately, can you tell? 
Snack- turkey sausage (Hillshire Farms I believe) with roasted peppers <---veggies! and brown rice. 
Dinner- Turkey burger and green beans <---- again! and also half a Honeycrips apple (not pictured) 
Before bed- egg whites, brown rice, avocado and salsa 

Off to do get in a great leg workout and then I'll be at the gym all afternoon and evening with clients! Happy Wednesday! 

Tuesday, October 7, 2014

1 Year Anniversary Trip

Hello friends! If you guys follow me on Instagram you probably already know that B and I celebrated our 1 year wedding anniversary on Sunday in beautiful Sedona. I did my best to capture the day so that I could share it here with you! 

If you've ever been to Sedona then you know that cell phone photos don't even come close to capturing how beautiful it really is. The top two photos are the view driving in to town-- it's literally breath taking. The bottom two photos are from our hotel room at the Poco Diablo Resort where we got upgraded to an awesome room with an in-room hot tub and views of the golf course. 

After checking in we headed to brunch at L'Auberge which is basically the reason we planned the whole trip. Their brunch is right on a creek with huge green trees everywhere, plus it's unlimited food and drinks ALL DAY. 

And we may or may not have busted out the NFL app so that we could watch the Cowboys game in the midst of it all. Seriously perfect. 

I actually got full really quick (unfortunately) but I did get a great first round in that consisted of an egg white omelet, bacon, sausage, potatoes, tomatoes and fruit. Then after a long break, we had to go back to raid the dessert table. I'm not usually a big sugar person (give me french fries or hot wings any day though!) but just a couple bites of each definitely hit the spot. 

After brunch we went back to the hotel to relax, nap, and get ready for round 2… dinner! We went to Dahl and Diluca and had an amazing experience there. From the service, to the food, to the atmosphere we just absolutely loved it. 

And now, I'm going to the gym :) 

Thursday, October 2, 2014

WIAW+ Chest and Shoulder Workout

{So, it's Thursday… and I thought I posted this yesterday, but I didn't. So, here ya go}

Gosh I'm so excited this week is just flying by, I have a fun weekend ahead! Tomorrow evening we have a family dinner for my sister and dads birthdays, Friday is my sisters birthday party (she's 21, holy cow) and then this weekend Bryan and I are celebrating our 1 year wedding anniversary up in Sedona (holy cow x 2). I'm trying to make it to the gym every day this week so that I can take the weekend off and not worry about it. 

Did anyone try yesterday's arm workout? My arms are SO sore today.  I whined myself through a chest and shoulder workout with B, and here it is!

Flat bench press 3 x 10
Incline dumbbell press 3 x 10 
Cable Flyes super set machine rear delt 3 x 12 
Cable shoulder press 3 x 10 last set drop set  super set with machine lateral raises 3 x 10 
Rope face pulls super set plate pushes 4 x 12 

And then of course, yesterdays eats! 

Breakfast- Ezekiel english muffin, half with cinnamon half with jelly, egg whites and turkey bacon 
PWO- Van's waffle with banana and a protein shake 
Lunch- chicken burrito made with salsa chicken on a whole wheat tortilla with lettuce and tomato 
Snack- buffalo turkey meatballs with quinoa/brown rice and green beans 
Dinner- Salmon with quinoa/brown rice and veggies 

Tuesday, September 30, 2014

My Gym Routine Lately + A Workout

It's been a little while since I've talked about what my workouts look like, so- here ya go! I've been lifting 5-6 days a week, as heavy as I can with no cardio. This is usually something I start doing once winter rolls around BUT I decided to get a jumpstart this time. Back in June (I think it was June…) when I was having a really hard time sleeping, I lost a lot of muscle. So much in fact that one of the trainers I work with asked me if I was leaning out for something. My response: No, but my arms look skinny, huh? His response: Ya. 

This killed me. 

With all of the hard work I've put in over the years, the last thing I want to be called is 'skinny'. With the lack of sleep I just wasn't able to make it to the gym, and when I did it was more than likely going to be one of the worst workouts I've ever had. I didn't have an appetite and truthfully most of the time I wasn't working was spent in bed trying to get 10 minutes of sleep here or there. It was awful. So one day I promised myself as soon as I had my energy back I was going to be on a muscle building spree and here we are! To be honest, I usually do the whole eat more-no cardio thing in the winter because I tend to put on a little weight and lets face it, yoga pants and leggings are the perfect way to hide those extra lbs. But much to my surprise, as I started eating more and lifting heavier I really started to feel better about my body. 

I'm not summer lean but I'm also seeing lines and muscles where I never have. I eat carbs with every single meal throughout the day and I don't feel the least bit guilty about it (yes, I would give myself anxiety about it, second guess myself, etc.). And really, I'm just happy with where I am right now. I enjoy eating for muscle gain and I enjoy lifting for muscle gain so why not do what I love? I'm sure eventually I'll be open to throwing some cardio in and being strict on on counting macros but that time is not now and I'm okay with that! 

This was today's Bi/Tri workout, feel free to give it a shot! 

Thursday, September 25, 2014

In Person and Online Training

Now that summer has come to a close are you realizing there may have been a few too many BBQs or summertime beer? With the holidays just around the corner, it's important to get back on track now and avoid the snowball effect. I offer flexible macro meal plans and personalized workout programs to ensure come the new year, you can focus your resolution on something other than losing weight. (Believe it or not, a 12 week program will get you right to the end of December!) 

I offer both online and in-person (Gilbert, AZ) training and regardless of your goals, I can help! Shoot me an email for more information- 

Wednesday, September 24, 2014

2 Veggie Filled Meal Ideas

Admittedly, my veggie consumption has pretty much sucked lately so I've been making a conscious effort to include them in more meals. I'm trying to take meals that I normally eat and throw veggies in, instead of forcing myself to sit down and eat a plain bowl of broccoli. I'm always going back and forth with this-- I'm either gung-ho or totally a slacker but I'm going to do my best to keep this up because, well, veggies are good for you! Here are 2 of my meals from today that I was able to still enjoy while getting in my veggies too. 

My normal breakfast: Egg whites, turkey bacon, and Ezekiel goats. So, today I added chopped zucchini, onion, and jalapeno to my eggs and it took a whole 3 extra minutes to do it. It added lots of flavor and I was definitely more full too. 

Today was leg day so I wanted a nice carb-y meal as my lunch. I took whole wheat noodles and added a low sugar marinara sauce, chopped up grilled chicken I had prepped in the fridge and then added a cup of frozen broccoli. Stuck it in the microwave and then had a SUPER filling, nutrient rich lunch. I've been stocking up on frozen veggies lately-- this way I always have something on hand and don't have to worry as much about using up produce before it goes bad. 

Hope that's helpful for you fellow veggie excluders :) 

What are some other ways you like to incorporate extra veggies into your diet? 

Monday, September 22, 2014

Puma Fitness

The following post is sponsored by FitFluential LLC on behalf of PUMA Fitness.

To say I was excited when I received my clothes and shoes for this PUMA Fitness campaign would definitely be an understatement. Since I pretty much live in workout clothes 95% of the week, it's so nice to have some new staples! Puma was gracious enough to send over two complete outfits, one that's perfect to wear while you hit the weights and the other is great for lounging in post workout. 

First, the performance look which I just happened to be wearing when I hit a new shoulder press PR! The Gym 3/4 Tight are a fun crazy print and fit like a glove. I didn't have to adjust them during my workout and I have to say they're great for the backside too ;) The Gym Tank 3 has a built in sports bra and moisture-wicking material with the cutest criss-cross detail on the back. I'm usually a lose tank top kind of girl when I'm lifting but it's nice to have these cuter tops to wear now and then too. 

The last piece of the performance outfit were these Mobium XT shoes that are really lightweight and have a Mobium XT band on the outsole of the shoe which gives great support and makes them a great performance shoe. These are awesome especially if you're doing a lot of plyometric type movements because they give lots of support and allow you to move quickly. 

The second outfit offers more of a fashion comfort look and is admittedly my favorite of the two. From top to bottom this is probably one of the most comfortable outfits I own and I've pretty much been living in these crops now for weeks. The Studio Capsule Pants have a wide elastic waistband and drawstring and are also cuffed at the bottom so you can wear them as pants or capris. The Gym Loose Tank Top was a little too big for me, so I just tucked it up in the back and was good to go. This has moisture wicking properties as well so it's great for running around in this AZ heat (yes, it's still 100 degrees here!). And last but definitely not least, the Narita V2 shoe which has a Breathable EcoOrthoLite® sockliner for optimum fit and comfort are my new go-to when I need a shoe that's comfy and versatile. 

Do you have different gym clothes that you wear in and outside of the gym or do you tend to just mix it all up? 

Wednesday, September 17, 2014

WIAW + Consistency

Hello! I'm running a little late with today's WIAW post, but I managed to get it together because I wanted to touch on a food related question I get asked a lot… How do you stay so consistent? 

I really had to stop and think about the answer to this, and I realized that I'm consistent because I don't give myself another option. It's kind of like when I look at my client that's an anesthesiologist and he tells me he's been awake and working for some insane amount of hours. How does he do it? He just does because he has to, it's part of who he is and what makes him happy, and it's his lifestyle. If you make healthy eating your lifestyle, as in you don't even pick up the chips, sweets, or sodas at the grocery store then you really have no other option than to be consistent. Sure you can enjoy some pizza or a burger now and then just like the doctor takes vacations but it's not an everyday thing which is what makes it fun and special. Just my two cents! 

Anyway here are yesterday's meals! 

Egg white omelet with ezekiel toast and turkey bacon 
Rice cakes with greek yogurt and berries 
post workout waffle and protein shake 
Flat out wrap with taco meat, corn and lettuce 
Chicken stir fry with brown rice 

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