Tuesday, July 29, 2014

Caramel Apple Protein Pancakes

There are always a few items that I buy at the grocery store even though we hardly eat them. Red apples happens to be one of those things and I noticed yesterday that we had quite a few in our fruit bowl that were going to be victim of the trash can fairly soon. I decided to incorporate them into this recipe which turned out to be a great idea. The addition of the apple made the pancakes super moist and gave them a much stronger apple flavor than if you were to just use applesauce. I had these as a post workout treat and they were awesome! 

- 1/2 red apple 
- 1 tsp cinnamon 
- 1/3 cup oats 
- 1 whole egg
- 1 scoop MRM Whey Protein 
- 3 scoops Better Stevia or preferred sugar substitue 
- Greek yogurt and Walden Farms caramel for topping (if desired) 

1. Chop 1/2 apple into a few pieces and sprinkle with cinnamon. Place in microwave for 1 minute. 
2. Place remainder of ingredients + the warm apple in blender and blend well. Make sure you don't drop your egg right on top of the apple or it will cook. 
3. Cook like pancakes over a hot skillet, recipe makes 4 pancakes. 
4. Top with greek yogurt and caramel and enjoy! 

Wednesday, July 23, 2014

Shoulder Workout

I'm a day late with this, but better late than never! Like I said last week, I'm really working on building some more muscle because I feel like 6-8 weeks of bad or no workouts due to insomnia definitely caught up with me. I am doing as much volume as I can so you'll notice I'm incorporating 4 sets of most exercises and of course going as heavy as I can. This photo was last week and was the first time I felt like I had a good shoulder workout in a long time. I hate feeling like I have 'skinny' arms so I can't wait to start feeling like myself again! 

Tuesday, July 22, 2014

The Orange Chef Co Prep Pad

The following post is sponsored by Fitfluential LLC on behalf of The Orange Chef Co. All thoughts and opinions are my own.
I think I may have found every competitor/ macro counters best friend. The Orange Chef Co. created the Prep Pad which also has an app that goes along with it called Countertop. The Prep Pad is basically your kitchen scale plus your favorite calorie counting app all in one.  

It gives you instant information about what you place on the pad, allows you to customize your goals based on your activity level and desired macros, and then lets you save each meal so that you can continue to add to it throughout the day. 

When you first log in you'll customize your profile and set all of your goals. You can use the recommended amount of protein, carbs and fats or you can customize them to your particular goals. I changed mine just a bit to reflect the macros that I'm currently trying to hit. 

Once that part is filled out, you're ready to go! I decided to use and apple and peanut butter as an easy example- first I placed the apple on the pad and used the search feature which has a database of over 350,000 items to let it know I had set an apple on there. I think one of my favorite parts about this is not guessing if you're eating a small, medium, or large apple-- instead it instantly measures how many grams the apple weighs and then calculates the macros based on that. 

Once I added that, I set the container I was going to put my peanut butter in on the Prep Pad and hit the icon in the far right to let it know that it was not a food item. I then dropped in my peanut butter and used the barcode to scan the peanut butter jar. 

The inner and outer rings show how closely your food is matching up with your goals and gives you a balance score which is a great way to help keep you on track. 

You can then save your meal and even take a photo of it so that you can use it any time you'd like! 

Then you can access the Meal View page which shows your overview of macro and micros as well as how far you are to your daily goals. You can then just continue adding to it as you continue eating meals and it will keep track of everything for you. Amazing, right?! If you are someone that packs your food with you for the day, it's easy to portion things out and save your meals as you're packing and then all the guess work is done for you. 

Keep in mind you do need a iPad 3 or newer, but they will be coming out with an app for the iPhone really soon. 

Be sure to follow The Orange Chef Co. on their social media channels to stay up to date!

Monday, July 21, 2014

Mexican Breakfast Scramble

Hello and Happy Monday! Two main reasons for this post: 1. I just have to share that I slept 10 1/2 hours last night! Oh man it was super. Reason 2. I have a new favorite breakfast recipe and I just have to share because I can't get enough. Breakfast is undoubtedly my favorite meal of the day but recently I've been a little burnt out on egg whites and toast so I started thinking of other ways to get my morning protein and carbs in. 

If you follow me on Instagram you've probably noticed I'm loving black beans and salsa lately so I used those as inspiration for my Mexican Breakfast Scramble. 

- 3 egg whites
- 1/4 cup brown rice/quinoa (or just brown rice) 
- 1/4 cup black beans 
- 1/4 cup ground turkey with taco seasoning
- 1/2 cup broccoli (or your favorite green veggie, I did spinach yesterday) 
- Salsa for topping 

- Add everything to a pan and scramble up! 

This is a great way to switch things up if you need a little change and it works great for pre-workout too. Speaking of, I'm off to the gym to hit shoulders and I'll be back tomorrow to share my workout! 

Wednesday, July 16, 2014

What I Ate Wednesday- Time For a Change

After taking a little time off I'm back with lots of food on this WIAW! I've admittedly had a rough time in the gym department over the past 6 weeks or so. A few weeks ago I decided I would start counting my macros again but that doesn't really do a whole lot in the way of gaining muscle or leaning out if you're not going to the gym or when you are going only giving it 50%. 

It's been a struggle lately because of the sleep thing (yes, still dealing with that) and it's hard to muster up the energy for a good workout on just a few hours of sleep. Last week I looked at myself in the mirror and realized my muscle that I've busted my butt for was slowly disappearing. It was a big wake up call and since last Monday I've increased my macros and started really giving it my all when I do go to the gym. It's not any easier, but I think now that I have a goal to add some more muscle it's easier to focus and really push hard- even if it takes an extra scoop of pre workout ;) 

Here's what my meals looked like yesterday: 

Flat out wrap with egg whites 
Egg whites with asparagus and 2 slices Ezekiel toast 
Flat out fold over with Boars head turkey and a couple strawberries 
Protein shake and 1/2 banana 
Greek yogurt with blueberries and a crumbled rice cake 
Chicken chili over shredded lettuce 
Casein with peanut butter and a crumbled rice cake (not pictured) 

I'll be updating you guys with some new workouts since I'm switching up my training style just a bit, stay tuned! 

Wednesday, July 9, 2014

Banana Coconut Protein Muffins

As I'm sure you've all noticed, it's been a while since I broke out my mixer and went crazy in the kitchen. I had bananas that were on their way out yesterday so even though I was up all night on Monday (shout out to my neighbors annoying dogs) and really needed a nap, baking took priority. I randomly picked up some coconut extract at the grocery store yesterday and decided that would be my inspiration for these muffins that I've now eaten like 6 of. Ooops. 

- 1 cup oat flour
- 1/4 cup coconut flour
- 2 scoops MRM Whey Protein (vanilla)
- 2 large ripe bananas 
- 1 whole egg 
- 1 egg white
- 1/2 cup nonfat greek yogurt 
- 1/2 tsp coconut extract 
- 1 tsp baking soda
- 1 tsp salt 
- 12 scoops Better Stevia or alternative 
- 1/4 cup unsweetened coconut flakes (optional) 

1. Preheat oven to 350 degrees 
2. Place all ingredients in mixer and mix well. 
3. Place batter in prepared muffin tin and sprinkle unsweetened coconut flakes on top. 
4. Bake for 15 minutes or until toothpick comes out clean. 

Nutrition: (recipe makes 12)
Calories- 85
Carbs- 12
Protein- 7
Fat- 2

Thursday, July 3, 2014

Fitness and Traveling- Do They Mix?

Hey there and happy almost weekend! 

With the holiday weekend approaching I've had a lot of questions from clients and followers about traveling and how to stay on track while doing so. I have a little perspective on this topic so I'm going to start about 3 1/2 years ago when everything with health and fitness really started ramping up for me. 

I was super gung-ho about everything related to working out and eating properly. Everything I ate was super clean and a workout was never missed. I didn't do any cheats, didn't drink any alcohol, nothing. I did do quite a bit of traveling for work and I remember getting so stressed out and busy because I had to prep and pack all my food so that I was sure to stay 100% on track. (You can use the search function on my blog and find a few of theses posts.) 

Now I look back and literally laugh at myself- what a learning experience! I realize now that packing every single meal for a trip or vacation is not only way stressful, it's way unnecessary. Something that I know now that I may not have realized then is I am just a normal human. I'm not a competitor, or a fitness model that needs to be ready for a shoot at the drop of a hat, so to go to such lengths and put such stress on myself was really not needed. I wouldn't change anything I've done along the way because I have learned from every experience and I think that eating super super clean and being strict challenged me and gave me something to work towards but I can definitely say that things are a little different nowadays. 

If you look at my What I Ate Wednesday posts you'll notice a theme-- I'm pretty darn consistent. I eat pretty clean/healthy a majority of the time. I don't kill myself over it, but I do make it a priority. I also make it to the gym as often as I possibly can, but again I realize it's going to be okay if I miss a day here and there. 

This consistency is what allows me to not freak out when I'm going out of town or on a vacation. Am I as lean as when I was being super strict- no, but I think the balance I've found is more than worth it. When you are consistent 80-90% of the time enjoying a break or some time off from time is probably going to benefit you more than hinder you. You don't need to pre-plan every single meal and bring a cooler, instead pick up some Quest bars, almonds, rice cakes, and fruit. Pack some protein powder and a shaker cup and you're good to go. Be conscious when eating out and try to get a run in on the beach, but please make your vacations about spending time with family and friends and not about when and what your next meal is going to be! The gym will always be there and if you gain a pound or two there will always be time to get back on track, so focus your efforts on making memories- and Happy 4th!

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