In a RUT..

Hey Everybody!! It has been a crazy past few weeks.. which has put me in a cooking rut.. I have been so busy cleaning and organizing our new home and playing with the babes. Meals have taken the back seat... I PROMISE I'll get on that pronto.. I haven't really made anything worth mentioning but I have written down a lot of recipes on my "to make" but lately my "to-do" list has just taken priority, but thanks for your patience...Also since my sister is getting married THIS week we have had lots of fun showers and dinners already made for us this past week.. sweet.

Classic Sunday dinner

pot roast

red potato

asparagus

corn & carrots

Salad. 

Yum. 

Love free dinner that doesn't mess up my own kitchen

I'll take it.

DESSERT?

chocolate cake

carrot cake

apple pie.

Scrumptious. but I already caved this weekend to this fruit tart

so I passed. But I think I missed out.

One thing I have made was Baked Oatmeal.. I usually just throw some old fashioned oats in the microwave and mix all the fixins in for a quick breakfast.. But Sunday morning, I was nursing and blog stalking and loved katies idea

BAKED OATMEAL 

okay. lets give it a whirl.. To work I went.

WHY did I never do this before!? 

You need 

• 1/2 cup oats (50g)
• 1/4 tsp vanilla extract
• 1/2 tsp cinnamon and 1/8 tsp nutmeg
• agave for sweetner.. drizzle as desired
• 1/3 cup canned pumpkin 
• 1/3 cup almond milk
• dash of salt
• Optional: up to 1T oil or nut butter (if oil, scale the milk back to 1/4 cup)
• Optional: raisins, walnuts, brown sugar for the top, Be creative and make it your own. 
• I'm thinking raspberries... 

.

Preheat oven to 375 degress. Combine raw oats, spices, pumpkin, and milk. Pour into a small baking pan or 1-cup ramekin. Cook for 15 minutes. Finally, set your oven to “high broil” for 3 more minutes 

It was DELICIOUS. 

AND I decided to whip up a new protein shake..

ALMOND JOY

1 1/2 Almond Milk

1 scoop chocolate fudge Elite protein 

1/2 banana

2 tsp of coconut oil

and a little bit of coconut extract

ice 4-5 cubes

optional: Coconut flakes!

I must say, its a winner. 

SOO good.. I'm most likely having it post workout tomorrow to.

Workout Today

BODY ATTACK

and a GPP WOD 

 sets of 8 reps - alt DB biceps curls
Begin with manageble weight.  Try to incr wt on every set.  Post weights for each set to comments

then,

"Three Bars of Death"

AMRAP in 20 min of:

5 deadlifts 95/135
5 power cleans 45/95
5 push press 45/95

I got only 18 rounds.  not feeling so great today..and I blame it on my throbbing eye.. I got another EYE thing going on.. and it got its own heartbeat during my workout.. 

but was able to end with a mile run. 

We are starting to get out of the daylight savings rut.. Back to the 7-8 hr sleeping block.. whew, I was scared we wouldn't ever get that back..

I just love this.

&

guess who is now 4 months!?

(

Good start to the week.. 

How about you?

intimidation and strength

Hey everyone! Happy Saturday!! Hope everyone is enjoying the weekend thus far! So I have skipped a few dinners on the blog lately.. So here is a what I made the other night

Sprout a Chicken

You will need:

Olive Oil

Chicken Breast

Mrs. Dash 

Kens Asian dressing

Fresh Sprouts.

(sorry sideways)

1. Marinate your chicken breast (on sale at Sams club for $1.99 a pound FYI) in Kens Asian sesame dressing. 4-5 hours prior. Just in a little plastic Ziploc.

2. Pre-heat oven 375. Cut Sprouts. I cut off the butt of the squats and then half them. Line your cookie sheet with tin foil and place the sprouts across the sheet.

3. Brush with olive oil and sprinkle with Mrs. Dash. (or any seasonings that tickle your tongue). Place in oven and bake for 25-30 min. I like mine a bit crunchy, so cook longer if you prefer squishy sprouts.

4. Grill your chicken. I chose to pull George out.. George is always there to help out when its to chilly to grill outside.. Meet George-->

When it was all done this is what I was left with.. and decided to have some carrot/zuchinni bread with walnuts that I got from my aunt. She is a Gem, and it was the perfect with the meal.

Last night we had a shower for my lil' sis, who is getting married NEXT Thursday! Here is a few pics from the night!

My sister Heather & I. She is already hitched..

Playin in the elevator with the bride to be.. and the twinners..

Look who decided to hold her bottle all by herself!! Yay baby bee!

Dessert: Fruit tart. Made by Normadys in SLC. I ate the fruit on top and then the bottom disappeared as well :)

Meet Rocco. My aunts lil pup. He is so funny.. This is him being acting pathetic So you will give him some of your tart.. 

lil' sis got some CUTE gifts! I love showers! 

..WORKOUT..

Today I taught Body pump & had a 2nd 20 min sweat sesh on the dreadmill.

30 sec sprints for 20 minutes.

kicked my trashola..

Came home to reward myself with a pumpkin shake

tis the season

Bright picture.. sorry.

Thanks to my daddy for watching my babies and feeding, burping, changing & bathing them!

Not to mention when I got home he even mowed my lawn!!

what a guy.

Love you DADDY!

Okay, now onto the title of the day.

{INTIMIDATION}

source

There will always be a time in our life when we feel intimidated & weak, Believe me, I have been there. 

multiple times.

I have had the conversation several times with multiple people that they don't like to go to the gym because it is intimidating. Yes. I totally agree. 

The gym is full of jocks, women strutting around in sport bras, strong men. etc.

You name it.. the gyms got it.

Even when I teach every week I feel intimidated at times. I'm the one instructing but yet the lady standing in front of me has twice as much weight on her bar. (Yes, Marcy. I'm talking about you;)) I consider myself to be lifting heavy but she is always is heavier if not the same. That is awesome.

 It gives me a new challenge. 

Maybe your intimidated to just even go to the gym to get on the treadmill

Maybe your nervous you will run into someone you haven't seen in a long time

Maybe your worried what other people are going to think about you 

You haven't been to the gym forever and don't know where to begin.

You have never been to that certain group fitness class, have heard its a good one but just don't have the guts to go in and join?

Whatever your reason is, we have all been there, we have all felt inadequate to those around us at some time or another in our lives. 

So How do we get over this intimidation? How do we find the Strength to stand up and do something?

My tough love answer.

You just have to do it. 

but to make it easier try this.

1. Take a friend, sister, sister-in law. Its always easier when you have someone with you that you can talk to. Some of my favorite workouts are the ones I do with my sisters.

2. Go with a plan! Make a list of areas you want improve for example, your endurance/strength, your arms, glutes. etc. Write down what workouts you want to do. For example, bicep curls, squats, pull ups, box jumps. And hit the gym  

The ONLY thing to it, is to DO IT!

3. Take a gym schedule and plan which class you want to go to. Arrive a few minutes early and just visit with the instructor for a few minutes, let him/her know this is your first time and ask for a basic instruction to the class. What to expect, What do they recommend you do for the first class. And Start it and Finish it.

4. Don't worry about anyone around you. Everyone one is there for the same reason and I promise they aren't going to judge you. Usually they are to busy worrying about themselves anyway. 

5. Make a new friend. If your in class say hi to someone before it starts, give a quick intro about yourself and maybe a quick compliment to that person. Like, "hey, I love your shoes"  It just takes a little comment to start a convo. And before you know it you will recognize several people throughout the gym. Some of my best friends I met at the gym. And we all lean on each other for help and support to be the BEST we can be. 

Hope this helps answer those doubts we all have.

There is always going to be someone there that is skinnier, fitter, can lift heavier, run faster. But Don't let that stop you!  

You can do it, I believe in every single one of you. 

To each their own, Do what makes you happy and never give up on your goals!

loves 

xoxo

Pregnancy workout!

source

{Week of workouts for the preggers!!}

Be sure to check with your Dr. before beginning any workout program Pregnant or not. But preggers.. always keep in mind the child growing inside of you. LISTEN to your body. Working out while pregnant is SO important and can lead to a healthy pregnancy and easy delivery. However, Do not work yourself to exhaustion. Always be sure you may always carry on a conversation, if you cannot speak while doing your reps/cardio then just tone it down a little.

AGAIN, it is your body.. Listen to it!

Day 1: Upper body + 25 min cardio

Warm up 5 min. easy/moderate cardio of choice

Circuit 1:

Overhead press 10lbs-15lbs  (3^rd trimester, do this seated)

Dips (with bent legs) the more your legs are bent the easier it is. To make it harder straighten your legs and keep your rear close to the bench/chair your dippin ;)

incline chest press  30-40 lbs X 12reps – 3 sets. Do NOT lay flat while working out when pregnant. Always use an incline.

Cardio- Go for about 10 minutes- stair climber!! (watch your heart rate!)

Circuit 2:

Bent-over rows  25-30 lbs X12 reps 3 sets

Dead Lifts 50-60 lbs X12 3 sets

Alternating Bicep curl 10-15lbs 25 X

Cardio- Treadmill speed 4.0-5.0 speed walk or a light jog. Continue for 10 minutes (watch your heart rate)

Circuit 3:

 Lateral raise- Take plates/dumbells 8-10 lbs and keep arms at 90 degrees and rise up to shoulder heighth and return. 12X 3 sets.

Rear delt raise- 8-10lbs you can use dumbells or X12Reps 3 sets

Chest fly- standing bend slightly over, like your peeking over the edge of something, starting position with dumbells in hand, bent slightly over, and rraise up squeezing your shoulder blades together @ the top.

10 minutes of cardio: elliptical, stairclimber or treadmill.. Pick your poison.

Stretch!!! Do not skip the stretch! Cool.

 

Day 2: Cardio

Depending how you feel. Walk, light jog, elliptical or even take a class at your local gym. Be sure to watch your heartrate.. if you feel good keep it up. Just make sure to listen to your body.. or baby.. ;)

Day 3: OFF (or walk/light yoga)

Day 4: Lower Body +25 min cardio

5 min warm-up (cardio of choice)

Circuit 1:

Plie squats you may use wieght if your in your 1^st trimester.. 3^rd trimester.. you got your weight right in front of you! ;)

Lunge Plates are an option, 25 down, 25 back ;) (again, 3^rd trimester. No weight) 2x

calf raises : Stand on a stair and let your heels drop down and press up rising while holding on to a bar for balance.

5 min cardio (moderate intensity) machine of your choice.

Circuit 2:

Wall squats (hold in the squat position for 30-45 seconds)

Abductor/adductor machine

Cable kickback (or you can use a resistance band)

15 minutes cardio: 10 minutes of hills, 5 minute cool down

Stretch.

 

Day 5: Cardio (30-45 min, depending on how you feel and intensity)

Use any machine of your choice or a class at your local gym.

Day 6: Yoga (30 min to an hour, depending on the intensity)

I just bought a prenatal yoga video at my local sams club, because I didn't have a prenatal yoga class in my area.

Day 7: OFF

Bye Bye Buldge

{Lose the Weight}

Are you frustrated?

If you are overweight but can't seem to get past the diet changes. YOU know what is healthy.. you know you need to exercise, But you can't seem to get yourself to just DO IT.

And just reach for the bag of M&Ms and stay home and watch Greys ;)

Well, News for you.

Its TIME.

{Time To CHANGE}

The simple way is to just start of easy.

Baby steps.. if you will ;)

Baby step #1 Add just one fruit or veggie serving daily. Get comfortable with that, then add a extra serving until you reach 8-10 a day. And no. Skittles flavors Do NOT count.. haha!

Baby Step #2

Eat at least 2 servings of fruit or Veggie with every meal.

Pack an apple around with you in your purse or a mini bag of carrots/peppers for quick access.

Baby Step #3

Super size the meal? Heck no. Instead of getting the double burger with fries switch for a salad and keep the dressing on the side.. The packets at fast food restaurants are usually to big anyway!

Baby Step #4

Eat with a purpose, When you eat make sure you peel it, unwrap it, place it on a PLATE and SIT down. Enjoy your food. People tend to eat 2 – 3 X more calories if you eat it straight out of a bag and as fast as possible.

Baby step #5

Breakfast! Eat it.. Eat a BIG breakfast. It will help you eat fewer total calories throughout the day. For example: Oatmeal, Protein shake with a banana

Baby step #6

Make sure your plate is half veggies/ half fruit at lunch and dinner.

Baby Step #7
Don't like to exercise?, Start out easy, Plug your headphones in and just go for a walk around the block. Soon that Block will turn into 2 then maybe even into a jog.. then get a mile in. Come home and pound out 10 pushups. Next day do 15 pushups.. catch my drift?
side note: While out to lunch yesterday with some friends she was talking about her dad and how he just said he is going to start running a mile everyday.. Throughout the weeks his mileage increased and now he is a full on marathon runner!! Thats how its done folks. Just a little bit at a time and you will reach your goal and hey, maybe even do more then you thought you could ever do. 

{How to Cut Calories}

..Baby steps..

Baby Step #1

While eating out, only eat half of your meal, Most restaurants meals are GinOrMoUs!! So just ask them to box up half your meal even before they bring it to you. That way its just not sitting there tempting you. Or there for mindless eating.

Baby Step #2

Dessert- Yes your out to dinner with all your friends, Decide to split that slice of pie and share the indulgence;)

Baby Step #3

Eat the low-cal items on your plate first. Leaving meat and starches for last. So possibly by the time you get to it you will be somewhat full ;)

Baby Step #4

Switch your milk. 2%- to skim! Or almond milk/ soy milk (make sure to check the sugar and get the unsweetened versions)

Baby Step #5

Most people don't love this one.. But Cut the Soda/Juice. Both have so much sugar! And CARBS & calories! So just start out easy.. Cut out just one drink and swap it for water. Then from there you can take it one day at a time. So you will be Water only within a few weeks hopefully.

This is for a 20 ounce drink of juice and a Soda!!

Baby Step #6

At first Keep a food journal, At the end of the day look back and check how many calories you ate. You would be surprised how much the couple of starburst cost you. Or even the heaping scoop of PB.

Even if you eat healthy, its easy to eat to much

Baby Step #7

Use mustard instead of mayo. Even Hummus is a good alternative for your sandwich

Baby step #8

This winter season, Eat more soup, pick low sodium soups.

Baby Step #9

Pack your own lunch. That way you always have healthy food and you aren't forced to head to the nearest Arby's for lunch.

I hope this helps, You would be surprised at how many calories you save by making simple changes.

Throughout your day!

YOU CAN DO IT!!

Fat Blasting Recipe

Hey everyone!! Its been crazy busy around here.. uh. imagine that?! Well, I found a new recipe!

{Spinach and Cranberry Stuffed Chicken Breast}

You will need:

1 cup of low-fat ricotta cheese

2 Cups chopped raw spinach

1 1/3 C. dried cranberries

sea salt to taste

4 skinless boneless chicken breast

1 Cup of quinoa

1C water

1C low sodium chicken broth

..DIRECTIONS..

1. Preheat oven to 350

2. in a bowl, combine ricotta, spinach and cranberries, and salt to taste. Using a sharp knife, cut a small slit in each chicken breast, wiggling it around inside to create a pocket that runs the lenght of the breast. Stuff 1/4 of hte ricotta mixture into each breast.

3. Meanwhile. combine quinoa, water and broth in a 9 by 13 glass baking dish, then place chicken on top, bake in oven until chicken is cooked for about 1 hour.

Calories 380 fat 9 g

sat 2. carbs 39 protein 37!

Pics to come! 

(blogging from the iphone!)

Sunday brownie?

First off dinner!! breakfast was another egg white scramble..
for dinner..
PS. (on sunday..lunch is pretty much a dinner type of meal.)

Dinner

Chicken and Butter... nut squash...

I diced sweet potato and butternut squash

spread olive oil on top and sprinkled with chili powder and Mrs dash

Roast in the oven at 425 for about 30 min.

Delish

Chicken 

Was prepared specially by the store manager ;)

Grilled it.

Mixed a little salad

nothing to exciting just lettuce tomato and Havarti cheese shredded.

(like Mr. Scarecrow)?

Delicious

DESSERT!

Sunday is our treat cheat day..

but treats are still somewhat healthy.. 

♥PB brownie lovin♥

You will need

Low-fat, reduced sugar Brownie mix

1 egg

1/2 c whole wheat flour

1/2 c. applesauce

2 scoops of Chocolate Protein
as much PB as desired.. 

Mix all ingredients together except the PB

Pour batter in your brownie pan

melt your PB and drizzle it on top

use a knife and go the oppisite direction, start at one end and weave your way to the other side

(see the lover hearts ♥?)

Bake at 350 for about 30-35 min depending on your oven.

Love it!!

So I was talking to one of my family members while we were making our weekly Sunday treat, and I was "candifying" the recipe, if you will. (making it my way).  And the person I was baking with said that treat day should be FOR REAL treats... and not wasted on altered "healthy" ones.. 

Why not?? Sure, I alter EVERY recipe to make it more candice friendly.. and Sunday is my treat day.. but I still want  a healthy treat.. that way I can gobble up 2 instead of 1.. right?!

But I don't know.. am I really just some kind of crazy healthy person!? ..( I think not..) 

What do you think..??

Is your "cheat day" or treat day.. really about just having a "for real"treat?

If you alter the recipe just enough to make it just as delicious..I don't see what the problem is with saving a few calories and less sugar and fat. Because you know you always go back for seconds on dessert;)

What about you? 

please note: I DO indulge but really only once in a great while.. its just not worth it to me.. unless it really is.. if you catch my drift. ;)