Sunday Runday Wrap up!

We've had such a productive day today!

I went on a nice run this morning, it was foggy since it was so early, but it was kind of refreshing to run in!

I attempted the protein pancakes from last week for a second time, this batch with blueberries!

I think I like the blueberry ones the best so far :) And this batch also go fiancé approved!

We had to go to Costco for some specific items, but we were able to stock up on some weekly items so we will be set for a while!

I have already hard boiled my eggs, sliced up a vat of strawberries and Turkey Chili is on the stove!

Being productive is great and I love having tons of things prepped for my week by Sunday night. But now, it's time for some R&R!

Have you had a productive Sunday?

Healthy 1 Skillet Dinner!

Here's a great, healthy dinner idea, and all you need is ONE skillet! 

For veggies this week I cut up some brussel sprouts, yellow squash and a jalapeno! I love packing in lots of veggies and the jalapeno added some nice spice! 

For protein I used pre-made chicken meat balls from Trader Joe's:

These are super yummy, filling, and very easy to add to any meal since they are pre-cooked! Also, no antibiotics, no preservatives and can be found for under 4 bucks :)

I get the skillet warmed up with some olive oil and add in the veggies so they can get cooking! After a few minutes I added in the chicken meatballs and some fresh garlic. Cooking time takes about 10-15 minutes depending on how well done you like your veggies and/or meat balls. 

This is so easy and a great meal to pack in those veggies! And the best part? You only have to wash one pan!!

Whats your favorite 1 skillet meal!?

Spice up Sunday Runday and Protein Pancakes!

Happy Sunday everyone! I hope you find time to get out and enjoy the day!

This morning I did a 4mi run and decided to spice it up a bit at my half way point!

At mile 2...

I took some time to stretch:

Then used a bench for push ups, triceps dips, and step ups! 

-20 push ups

-10 triceps dips

-20 quick step ups (on each side)

-Rest

-Repeat 2 - 3 times

Its fun mixing up the usual run and hitting different muscle groups to get a well-rounded workout! 

Once I was back home,  I decided to try something I hadn't ever done...Oatmeal Protein Pancakes!

I found a super simple and quick recipe on line and just went for it:

-1/3 cup dry oatmeal

-4 egg whites

-1 scoop protein powder

-1 banana

-non stick spray (for cooking)

I used All Whites liquid egg whites (1/3c x 2) and chocolate protein powder. You can use fresh eggs and any other flavor powder you'd like. Also, you can substitute the banana for any type of fruit (or none at all). What is great is that I had all of these ingredients on hand! 

Mix all ingredients in a bowl and then transfer to heated cooking pan (with non-stick spray). It takes literally 5 minutes (about 2 1/2 on each side) for these babies to cook! 

Since I did not use an electric blender (I mixed by hand) the mixture came out a little watery so I ended up with 2 large pancakes that were a little thin and definitely not uniform in shape! Haha

They may look like something out of a Dr. Seuss book, but I assure you they were super tasty!! The cooked bananas in the cakes and the chocolate flavored protein powder made them sweet enough for me so I didn't feel the need to add anything on top.

Do you have a favorite pancake recipe!?

Today's Afternoon Work Out!

Phew! Just finished up an afternoon work out and feeling great! It was super nice out so I worked it out in our backyard!

The work out I did was courtesy of Jess @ Blonde Ponytail Fitness (http://blondeponytail.com/). She is well in to her pregnancy and has been posting lots of workouts geared towards pregnant women. Jess continues to inspire me and my fitness/nutrition lifestyle and although, I am not expecting, let me tell you these workouts are NO joke!

Here's Jess' workout on YouTube:

1. Sumo squat with row
2. Weighted Plank to “T”
3. Overhead reverse lunges
4. Incline push-ups
5. Lawnmowers

I used 10lb dumbells and a lawn chair for my elevated push ups!

You literally can work out anywhere!

Here's me after the workout!

It was a great heart rate booster after a long day of classes!

P.S. I have been getting lots of questions from class attendees about this headband:

It works great! It stays on tight through all my workouts and its cute!  I actually got it at Old Navy, who knew!? Check out their Active collection :)

What was your work out for today?

Do you have a favorite work out headband!?

Fit Friday: Before and After

Hope you all are having a Fabulous Fit Friday! 

I want to share this little testimonial with you all. This is my mom, Carol about a year ago she began coming to my Fitness Kickboxing and Circuit Training classes. She has been super consistent with attending classes, and boy has it paid off!

There was no real goal to begin with, but seeing how the regular exercise and variety of workouts really began to transform her body, she kept going and has never felt better!

Carol Before:

Here's what she had to say:

 

This is me.  Determined to age gracefully and discouraged by 10 pounds I added with menopause.  I decided to accept it because it didn't seem to matter what I ate or didn't eat, I couldn't lose the weight.  I have always been active and continued to walk, ride my bike and take yoga at least 3 times a week.

When Margaux began teaching at Farley's, I tried kickboxing and was surprised I liked it!  She began teaching circuit training 3 times a week so I took those classes too.  The workouts are so well rounded ( hitting all the muscle groups, warm up and cool down), they are always fresh and fun!   My body started changing.

I am right where I want to be.  Margaux is a creative and energetic teacher, often going through the circuits just like we do.   I know I need to keep up my workouts, it is the consistency that makes a difference to me.  Margaux is my inspiration, I do the work, though!

 

Carol After:

(Middle, front)

 

Keep up the great work, Carol!

 

If you take anything away from this, I hope its the idea of consistency! Being consistent and staying on track is the only way to stay on top of your fitness, whether you have goals to achieve or are just trying to maintain. 

Let this "before and after" leave you with some motivation to either start a new routine or stick with one that is working for you now! 

Do you have a good "before and after" story? If so, please share!

Veggie-packed Tuna Salad!

Here's a healthy alternative to your traditional mayo-filled tuna salad! 

What I used:

-1 can tuna (in water)

-1 carrot

-1 celery stock

-cherry tomatoes

- yellow mustard

This little lunch idea is a great way to get in some veggies and fill up on some lean protein! 

I chopped up the carrots and celery and mixed them in with the tuna and mustard.

I use mustard because it is very low in calories, and adds great flavor!

Then sprinkled cherry tomatoes on top!

 

Super quick and can easily prepped the day before to take to school or work!

I also tried a new snack today from Luna Bar:

It has 9 grams of protein and 3 grams of fiber! I tried the Chocolate Dipped Coconut and it was yummy!

What is your favorite tuna recipe?

Do you have a favorite Luna Bar?

Fit Friday: Home Workout!

Here's a full-body workout that can be done at home or in the gym!

I will demonstrate 5 full body moves using minimal equipment! 

-1 set of dumbbells (I used 10lbs)

-1 kettle bell 

No kettle bell? Just use dumbbells!

Set a timer for 1 minute on with 10 second rest in between.

1) Kettle Bell Burpee:

Start in a plank position (add a push up for more intensity), hop feet up quickly and press kettle bell up over head. Repeat!

2) Alternating plank rows:

Start in plank position:

Alternate rowing up with both arms, driving elbows up towards the ceiling.  Keep torso straight and abs tight, do not dip the hips!

*Modify: plank from the knees

3) Alternating Lunge w/ Tricep Extension:

 

Lunge forward while holding kettle bell. Add a tricep extension while in the lunge position. Alternate!

4) Alternating Plank Forward Lunge:

 Again, starting in the plank position, lunge all the way forward aiming to bring your feet up to your hands. Keep alternating!

5) Alternating Side-Step with Twist:

 

Start in a standing position, quickly step foot out to the side and add a twist with the kettle bell. Bring feet back together and step out to the other side with a twist! Do this quickly to keep that heart rate up! 

Complete this circuit 2 to 3 times. Add a 2 minute jump rope warm up and end with stretching! 

This is a quick work out with little equipment! Who can't find time for that!?

 

Tuesday's Salmon Dinner!

Tonight's dinner: Poached Salmon, Asparagus, and Pilaf with Quinoa!

This may seem like a lot of work, but it was all prepped and cooked within 30 minutes! 

Near East makes a yummy Pilaf/Quinoa blend with spices included, so it's super easy to make! Also, Near East is Fair Trade, which is great!

When cooking the salmon, I like to preheat the pan with a small amount of olive oil (just enough to cover the bottom of the pan) along with some fresh crushed garlic and lemon pepper seasoning. Then, add the salmon skin side down.

I cover the pan to get a nice poaching/steaming action. Once it heats up a bit I add a little bit of water in the pan to help keep the salmon moist, without using lots of fat!

Meanwhile, I steamed up the asparagus along with some mini sweet peppers.

Dinner is served!

Filling, well balanced, and easy! What more could you ask for!?

What is your favorite salmon recipe?

Snack Prep for This Week

I was busy Yesterday with all the Easter festivities so I used today as my snack prep day for this week!

On the menu:

Super yummy and ripe strawberries:

These are at the perfect ripeness and sweetness, they satisfy that sweet craving any time of day!

Mini Babybel Light Cheese:

I love these! They are only 50 calories each, provide you with calcium, protein, and great taste! Can't beat the wax coating which is great for your everyday travels!

Hard Boiled Eggs (of course!):

Perfect for a quick breakfast or after workout protein! 

Prepping all these snacks took less than 10 minutes and was super easy!  It is great for me to have ready to eat healthy items in the fridge to grab all throughout the week. I hope you are prepping too!

What did you prep this week?