Wednesday, February 25, 2015

What I'm Eating Lately

Instead of a What I Ate Wednesday post I realized I have a bunch of random food photos in my phone so we'll call this a What I Ate In The Past Two Weeks Or So post :) 

Let's go top to bottom, left to right: 

- Veggie omelette with Thomas' Oatmeal English Muffin
- Pei Wei! Here's how I order it: Teriyaki bowl (because this one has the most veggies) with no sauce, steamed shrimp, brown rice. 
- Protein Cheerios- my go-to post leg day treat 
- Egg white crepes (just egg whites and protein powder) with microwaved blueberries mixed with stevia 
- The most AMAZING cucumber wrapped sushi rolls. Inside was salmon, tuna, and avocado 
- Homemade grilled salmon with basmati rice and green beans 
- Chiptole, duh :) I get 1/2 pork 1/2 chicken with rice, corn, lettuce and mild salsa 
- Grilled chicken and basmati rice 
- Shredded chicken tacos with lettuce, tomato, jalepeno and hot sauce on a low carb whole wheat tortilla 

I'm always asked for different food ideas so hopefully this is helpful! 

Tuesday, February 24, 2015

Pre & Post Workout Nutrition + Shoulder Workout

One of the questions I'm asked a ton is "What do I eat before and after my workout?" The short answer to this question is you want carbs and protein both pre and post workout. My personal pre and post workout  nutrition is always changing depending on my mood, timing, and frankly what I have available to me. A few days a week B and I wake up pretty early to hit the gym and usually on these mornings (like today) I'll just make us a quick shake so that we are able to get out the door a little quicker. If I have more time, I'll make a full breakfast- something like toast and eggs and I especially like to do this on my heavier days like legs and back. I find if I just do a shake before leg day I'm hungry about halfway through my workout. Same goes for post workout, when I'm pressed for time usually a quick protein shake mixed with almond milk and a piece of fruit will do the trick. If I have more time I like to do protein pancakes or even chicken and rice. Lately on leg day I'll do a serving of Protein Cheerios mixed with my protein powder. 

So, I guess my point is there is no right or wrong foods to have around your workout as long as you're getting a good amount of protein and carbs. Fats tend to make blood pool in your stomach so for this reason it's best to avoid and big serving of fats before your workout-- it can cause that nauseous feeling that I know we've all felt before! 

And in case you're sick of your same old shoulder routine, here's what I did today! 

Wednesday, February 18, 2015

Pushing Through When You Don't Want To

After writing my post yesterday I was supposed to get to the grocery store, unpack, do laundry and go to the gym before I trained my evening clients. I did everything as planned except the gym- I was so exhausted from not sleeping well the night before and just recovering from traveling that I didn't have it in me. I told myself I would get my workouts in the rest of the week and plopped down on the couch instead. Then as I was driving to work I realized that was exactly the point of having goals- so that they're there to push you when you don't want to push yourself. So, when I realized I was going to have a break between clients I capitalized on that time with a shoulder workout. Was it the best workout ever? No, but it got done and I'm nice and sore today so in my book, thats a win! 

Like I mentioned, I also hit the grocery store and wanted to make sure I had a plan for the rest of the week as far as meals go. Lately, we've kind of just been picking up food for no rhyme or reason and just kind of throwing things together and I want to get back to making a list and shopping with purpose. So, this week we are having salmon with green beans and veggies, sheppards pie, shredded chicken tacos, and grilled chicken to eat with rice or stuffed in these little whole grain pita pockets we found. 

Yes, that is the infamous enchilada soup that I still need to share the recipe for... 

And last but not least, I was inspired by our hotel breakfast while on vacation where they made some awesome omelets so I made one with our usual egg scramble ingredients- onion, green onion, jalepenos, and zucchini. Paired this with a whole grain english muffin and was stuffed all morning! 

I'm drinking my pre workout as we speak and I'm off to leg day and then a big fat bowl of protein Cheerios! 

Tuesday, February 17, 2015

Post Vacation Plan

I'm alive! I know it's been a while since I've updated on the ol' blog- I think my mind has been on vacation a little too long! We did have an amazing time in Playa Del Carmen just hanging on the beach, soaking up the sun and of course attending a beautiful wedding. The water was blue (and green) the weather was perfect, and it was great spending time with B's family too. Here are a couple snapshots of the trip

And now to avoid the post vacation blues. 

I'm someone that always has to have some sort of goals top of mind, so with this trip over with I wanted to document a few goals I have to keep me on track over the next month or so. 
* Gym 5 times a week with 2 leg days 
* Cardio twice a week or active rests incorporated into lifting at least twice a week 
* Pre-planned food shopping with a majority of meals eaten at home 
*Get back on a regular supplementation schedule 
* Blog at least 2-3x/week 

And I got started on these goals this morning with an egg white scramble and oatmeal which I haven't had in forever. Next up is food shopping, cleaning, laundry, and just getting everything back to normal so I can have a successful rest of the week! 

If you're someone that likes to set small goals too, feel free to document them here in the comments section so you can refer back too! 

Wednesday, February 4, 2015

12 Sweet Snow Day Treats

This post is sponsored by

While I'm sitting here in our 75 degree weather, I can't help but think of those of you back east freezing to death! I know it's not always easy being cooped up inside so here are 12 healthy treats you can make with the family to help pass the time. 

Tuesday, February 3, 2015

Quick Meal Idea + Progress

Tuesday already? Or how about the fact we are well in to February? Crazy! 

Today marks 10 days until we head to Mexico and I couldn't be more excited. I'm also pretty happy with my progress with my leaning out efforts-- minus the weekend cocktails I've stuck to my plan pretty well and have even been incorporating cardio. I'm not counting anything or doing anything extreme, just working hard in the gym, keeping my food on track, and water consumption high. Am I photo shoot lean? Eh probably not quite, but I feel happy and confident so that's enough for me! 

Keep in mind I'm able to do this because I did track my macros for so long and I can pretty much mentally keep track of where I'm at for the day. Learning about macros and the right numbers for your specific body is really important in the long run which is why I'm offering 10% off all my training and nutrition programs through the end of the week. I'd love to create personal programs for those of you that need a little direction or that extra push so that you can be bikini ready come summer time, because let's be honest that will be here before we know it! If you would like more info on my programs just shoot an email to 

I also wanted to share this yummy lunch I made for B and I yesterday, it only took about 25 minutes from start to finish and will be 2 meals for each of us which is another huge plus. 

I popped some sweet potato fries in the oven while I partied up some turkey meat and threw it on the grill. (May not work for those of you getting pounded by snow right now, but we are a sunny 75 in Phoenix!). While everything was cooking I chopped up some onion, tomato, jalapeƱo and spinach. I used Natures Own buns (only 24g of carbs and 4g of fiber) and of course topped by burger with some low sugar ketchup. So filling, nutritious and perfect for a quick lunch or dinner. Have a great Tuesday!

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