Monday, June 30, 2014

12 Healthy Foods Perfect for Pool Parties

It's not always easy deciding what food to bring to a party, so here are 12 recipes that will please everyone and keep you in pool party shape! 

Check out 12 Healthy Foods Perfect For Pool Parties!
by Brittany at Foodie.com
This post is sponsored by Foodie.com

Thursday, June 26, 2014

Barbecue Chicken Wrap & Garlic Parmesan Sweet Potato Fries

I was so stinkin' proud of myself when I made this yesterday-- I felt like I was eating a meal from a restaurant! I've had this idea for a while and since discovering Flatout wraps I knew I needed to give it a try. You can easily switch out the barbecue sauce if you're not a fan for something like buffalo or even a honey mustard. And the fries? Oh those are going to be a staple around here for a while! 



Ingredients

Wrap: 
1 Flatout Wrap (I like the multi-grain and flax but they have tons of flavors!) 
2 or 3 ounces of cooked chopped chicken 
Lettuce
Tomato
2-3 T roasted corn 
1 T low sugar barbecue sauce 

Fries: 
4 large sweet potatoes, cut into strips 
2 T minced garlic 
1 T dried parsley 
Parmesan cheese 
Spray Olive Oil (You can use 2 T regular olive oil if you'd like) 


Directions

Wrap: 
1. Layer all ingredients except sauce at one end of the wrap. 
2. Drizzle barbecue sauce over ingredients. 
3. Slowly roll the wrap up and cut in half if desired. 

Fries: 
1. Preheat oven to 400 degrees 
2. Place all ingredients except cheese in a large mixing bowl and mix well. 
3. On a prepared baking sheet, evenly spread out the fries. 
4. Sprinkle Parmesan over the fries (as much as you'd like!) 
5. Bake for 15 minutes then remove and flip- then bake for 10-15 minutes more. 
6. Place broiler on high and broil fries for 3-4 minutes, keep a close eye on them because they'll burn quickly. 


Wednesday, June 25, 2014

WIAW, Macros, and HIIT

Another edition of WIAW coming atcha! :) 

I have finally decided to start tracking my macros again- my stomach has still been hit or miss but believe it or not I kind of miss the structure in my nutrition. I've been tracking since last Thursday and right now I'm doing 40-30-30, carbs-protein-fat. So far so good! 
Yesterday started out nice and early with a rice cake with peanut butter around 4:30am (not pictured) 

Halfway through my first round of clients I had some overnight oats with blueberries. 

After getting back home mid-morning I had my usual Ezekiel English muffin with egg whites and spinach. 

Post workout was my rice cake cereal with berries and protein powder. 

Mid day I had egg whites with salsa chicken and avocado all wrapped up in a Flat Out wrap. I randomly grabbed these at the store on Monday and they are so good! I hadn't tried them previously since I stayed away from wheat products but know that I know I can eat gluten again I've been slowly adding it back into my diet, and these wraps will definitely be sticking around. 

For dinner I had our new favorite obsession, cauliflower fried rice in lettuce wraps. The original recipe is here, and I modified mine by doing turkey instead of chicken and I also added chopped bok choy that I had sitting around. I also just use spray olive oil instead of the real deal to keep the fat count down a little. I wrap them up in romaine and they are SO good! The recipe also makes a lot so it lasts us 3 or 4 days- score! 


I also wanted to share my HIIT routine with you guys since I get asked about cardio a lot-- I like to do this 3 or 4 times a week for about 15 minutes. If I'm feeling really adventurous I'll go for 20 minutes but that doesn't happen often :) 

On the stairmaster- find the interval function and set it for 7 minutes (this will set the intervals at 30 seconds each). Your rest level is 4 and sprint level is 18 (this should basically be a jog on the stairs). Lean forward on the stair master so that you are lifting your legs with your glutes versus your quads and go all out for 2 rounds of 7 minutes and then do a 5 minute cool down. My lungs feel like they're going to explode every time and I have to mentally push myself to finish but I feel great afterwards every time! 

What is your favorite HIIT routine? 

Monday, June 23, 2014

MRM Tank Top Giveaway!

Just a heads up I'm doing a giveaway with MRM over on my Facebook page! Head over and enter to win one of two MRM tanks! 


Wednesday, June 18, 2014

What I Ate Wednesday

So, I have glorious news… I slept 8 whole hours last night! Never thought it would happen again, but it did. I didn't have to be up early for work this morning so I have a feeling that's why I was able to fall asleep easily, I'm very interested to see if I can do it again tonight with my 4:30am wake up call tomorrow- we shall see! 


I've been really good about food prepping lately- it makes it so much easier with both of our schedules to just have everything ready. Otherwise I'm cooking dinner mid-day so that I can get back to my clients in the evenings and it just kind of throws off my whole day. It's a lot easier to get veggies in this way too which I have been trying really hard to do. Here's what my day was like yesterday: 

Breakfast- Egg whites with spinach and and Ezekiel muffin with coconut oil and cinnamon 
Post workout- A scramble with sweet potato, zucchini, and chicken sausage 
Lunch- Grilled chicken, sweet potato and snap peas (obsessed with these lately) 
Snack- Quest bar! I was hungry and literally nothing else sounded good, but boy did this hit the spot ;) 
Dinner- I had a quick dinner of chicken, brown rice, avocado, and salsa 
Then when I got home I had another scramble with turkey taco meat, spinach, brown rice and Cholula 

Happy Wednesday! 

Tuesday, June 17, 2014

Workout of the Day: Legs

Another leg workout for you! I promise I'll post other body parts but since I do legs at least 2x a week I've got lots of workouts up my sleeve! This one has more of a hamstring focus while of course still hitting those flutes too. This particular workout is higher reps and a little less weight but gosh did it leave me SO sore. 


Leg press 4 x 15 
Walking lunges- long strides- 3 x 15 
Cable deadlifts- 4 x 15 
Curtsy lunges 4 x 15 
Single leg lying leg curl 3 x 12 
Abductor machine- back off the pad 4 x 20 

Let me know if you try these workouts, I'd love to hear your feedback! 

Friday, June 13, 2014

Leg Workout & Strawberry Protein Pancakes

Back by popular demand, here is another leg day workout with the emphasis on the booty! Don't forget to stretch when you're done! 


Remember to always choose the heaviest weight possible while still allowing yourself to finish the reps (coming up a few short on the last set is the goal). 



If you're looking for the perfect post leg day meal, check out these pancakes-- and if you don't already follow me on Instagram, get on it! ;) 

Wednesday, June 11, 2014

What I Ate On Vacay!

Wow it's been a while! I decided to take a little time away from everything for the past week or so and I can say for the first time in MONTHS, I slept 8 whole hours last night. We got home from vacation yesterday afternoon and although my sleep was better while we were gone it still wasn't great. I'm not sure why, but I could tell as soon as I laid down last night that I was going to be able to fall right asleep, and I did. I started taking a chelated magnesium supplement last week which is really supposed to help so I'm wondering if it's that that's starting to have an effect or if I had just reached my breaking point but either way, I'll take it! After taking a week off of lifting I actually had energy this morning at the gym and got in a great shoulder workout. I really hope this lasts because it feels great to feel normal again. 
We had such a great time on vacation and were able to spend some QT with our best friends and my family- much needed! I'm often asked what I do as far as keeping nutrition and workouts on track while on vacation, so here it is: 

Nutrition: I just try to make the best choices I can while remembering I'm on vacation so eating some things I normally wouldn't is perfectly fine. As you can see above I had some great salads and sushi but also indulged in some fries and yummy drinks. Luckily for us my family eats healthy too so my mom stocked the fridge with eggs, turkey, chicken, almond milk, Ezekiel bread, peppers and nuts. We were able to much on this stuff while we were at the house and the rest of the time we ate at some of our favorite San Diego restaurants. The least healthy meal I had was on our last day at our favorite breakfast spot-- it's a hole in the wall kind of place that doesn't allow any substitutions so I had an egg scramble (full eggs) with bacon, potatoes, and an english muffin that was drenched in butter haha! It was really good but I do have to say I felt pretty blahh after, which is why I prefer to have little treats here and there versus an entire meal that is just super bad.

I also had some Quest bars with me for the drive out and traveling back, and other than that I just made sure to keep up on my water and I was good! 

Workouts: Typically I do try to find a gym nearby, but since I was in need of some time off, I took it. We went for a run on the beach one morning, rented beach cruisers one day, and pretty much walked everywhere else we went but no gym was involved. I feel like I gave my body a good break and I'm ready and full of energy to get right back in it. 

How does your nutrition and workouts change on vacation? Do you stay completely on track or allow indulgences? 

Tuesday, June 3, 2014

Beach Body Bulk Cooking

Gosh I don't know how it became Tuesday already, but here we are! B and I decided over the weekend that we are going to tag along with my family to San Diego this weekend so we have been in full on beach body mode for a few days now! Once we made the decision to go we both looked at each other and realized we've been pretty relaxed lately when it comes to eating out, drinking wine, etc. etc. and as of last weekend weren't really feeling the whole bathing suit thing. When we went grocery shopping we decided we were keeping it simple this week, eating at home only, and eating super clean. 


So, I did a dreaded bulk cook. I figured the easiest way for us to stay on track is to just have everything ready to go in the fridge so there is no temptation to grab a quick lunch or even worse just skip it or grab a bar. Surprisingly this only took me an hour and 20 minutes including clean up! 


I made tons of protein- grilled chicken, turkey burgers, taco meat, and not pictured is buffalo chicken and hard boiled eggs. I made two different types of veggies, grilled and stir fried, and also not pictured is a big ol' batch of brown rice. So far so good! Realistically are we going to make a big difference in a week? No, absolutely not. But I think that we will definitely feel better after eating this way for a week and at the very least lose the water weight bloat we both are carrying around. I'm drinking tons of water and making sure I get my cardio and workouts in every day even though all I can think about today is sleep :( 

Stay tuned tomorrow to see how I turn all this bulk food into my meals for the day! 

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