This week, my dad came and visited.
It was nice to just have a break and enjoy hanging out with my dad and brother. He loves crepes so I made him some for breakfast before his trip back. And guess what? I had my FINAL final on Friday. It feels so good to be done and I get a mini break until June 30th. Saturday morning I needed extra coffee; between waking up at 6:00am, my final, Friday night spin class and cleaning I needed a giant 32oz. size.I also went to a conference this week for the Northeast Section of Institute of Food Technologists. There were so many great food companies there from flavors, colors, extracts. Blue Diamond and Ocean Spray were there too. I got to eat a lot of delicious things from truffles, iced coffee samples, all natural fruit gummies and these delicious things!The ride back took almost two hours with traffic. Good think I brought this to munch on. So, so good, but dark chocolate and sea salt is still my favorite!Oh and y’all would be proud that I met my two times a week “fasted” cardio/ early works. I did spin at 6:00am one day and an early spin sesh this morning. Check out my leg muscles, they are getting pretty lean and muscular.
I’ve also been changing up my macros and making sure that I get proper nutrition! Check out this article about carbs at night. It is all a science and you have to find what works for you. What works for me, may not work for you and it depends 100% on your goals. Win, win! We are getting there; slowly but surly back on that routine grind and making sure to refuel post workout. Have a good Sunday! :)
I confess I have become addicted to spin class. If you are in the Northshore area of MA, definitely try to take a spin class from Rich at Workout World in Peabody or at the Peabody YMCA. He is amazing and gives you a kick butt (literally) and leg workout! I also just love to do the bike on my own for 30 minutes. I started doing the bike to relieve the pressure in my lower back/ kidney area. But now I think I am hooked and I feel amazing after a bike sesh.And now, here is the 30 minute HIIT that I promised y’all last week. All you need is a bike (or your choice cardio), some weights (not too heavy, but not to light either) and a timer!
I use the HIIT timer app on my phone. You target legs with the bike and squats, a little bit of back, shoulders, bi’s, traps and core! All you have to do is set your “bike/cardio” to 1 minutes and 15 seconds and the “weights” part to 45 seconds.
Set it for 15 rounds; bike for 1 minute and 15 seconds and do three sets EACH of the 5 exercises below as many as you can in the 45 seconds. Got that? Now here we go!
Quick Bike HIIT:
Warm-up 2-5 minutes (after warm-up begin your timer!)
Do three sets of the following FIVE exercises!
- Lateral Pulldown
- Upright Row
- Chest Flies
- Torso Rotation
- Weighted Squat
Cool down for 5 minutes and you’re done!
After yesterday’s spin class I mixed this packet of milk chocolate Muscletech protein powder with 1/4 cup of Fage Greek and mixed in some water/milk combo until it reached a thick chocolate pudding consistany. Oh man this was like the best tasting thing ever! It has 6 sources of high quality protein and is formulated for an 8-hour release of sustained energy. I also used some to mix in my “protein coffee. Mmmm!Getting them gains back!Question: What’s your favorite group exercise classes? What about your favorite workout?
With the “warm” weather approaching…
Yeah who are we kidding. It’s been cold in MA (39 degrees last night). I can’t stand it! But I am still craving drinks since my body knows it’s supposed to be warm. For this What I Ate Wednesday, I am going to show you all the yummy drinks I’ve been consuming this week. Head on over to Peas and Crayons for more food party madness!One morning, I had a delicious coconut almond latte. Perfecto’s is a must check out if you are in the area. I can’t wait to try their maple spice flavor next.Since I fell in love with the coconut flavor, I picked this coconut macaroon coffee up from Target. It is delicious and life changing. Okay maybe not the latter, but you get the idea! How about a spinach, banana, peach protein smoothie for lunch!Or maybe my favorite blueberry, flax, banana, spinach and almond milk protein smoothie?A light peach mango muscle milk post workout? Yes please! How about a gluten-free apple cider?Nothing beats a homemade latte with cinnamon, vanilla protein and almond milk to end the night.Question: What’s your favorite way to end an evening?
It’s no secret that I love truffles…
Sunnie even calls me the Queen of truffles. She is too awesome so go check out her page why doncha? Remember those Quest PB cups that my co-worker gave me? I am not a big fan of eating things the way they are so I decided to turn them into some yummy truffles that I can share with the world!Today, I will be sharing this simple recipe of turning the Quest peanut butter cups into delicious truffles. Enjoy! Quest’d PB & Chocolate Protein “Truffles” Ingredients:
- 1 Quest Craving Peanut Butter Cup Package
- 2 1/2 Tbsps Cocoa Powder (or use your favorite protein to amp up the protein!)
- 1 tsp of All Natural Peanut Butter
- 1-2 Tbsps Non-Dairy Milk (I used unsweetened vanilla almond milk)
- 1 Packet of Stevia (optional is you like extra sweet!)
Place the ingredients all together (EXCEPT cocoa powder/ protein, save some for rolling if you’d like too) either in the microwave for about 20- 45 seconds to softened or melt on a stove top. Mix in the cocoa powder (or your favorite protein) to turn the mixture into a soft dough that can be made into a ball either using your hands or melon scooper. I just use my hands… I like to get dirty.
If too thick, add a smidge more milk. If too liquid-y, add cocoa powder (but this shouldn’t be a problem). Place “truffles” into the fridge for about 10-20 minutes and then eat! Or if you are like me and can’t wait, I put it in the fridge for a minute.
Though, not really, I used my coconut and almond butter truffles as the inspiration to make peanut butter ones. Still love my almond butter ones but love that these Quest’d up truffles have about 6 grams of protein per ball (makes four)!Question: Peanut or almond butter? Now that I can eat peanut butter again… it’s peanut butter all the way! But I still do love me some Barney’s and Justin’s almond butter any day.
Good [What I Ate Wednes]Day! Thanks Jenn for hosting this lovely food party.For this week, I show you some eats where yours truly gets back into the body building game. You know back to Greek yogurt, chicken and eggs galore!
I also got this thinkThin high protein + fiber bar which I tried in the store. Man this and the Divine line are well simply divine. I don’t think I’ll go back to the regulars again. Unless they are on sale, of course. I am still mostly doing biking as my cardio. It definitely is less pressure in the lower back/ kidney area. I took my first spin class (and using the spin bike on my own) this past Friday and I feel in love. You will see more of me and spin in the future to come.Post workout or for my go-to snackage, my go to is some Greek, hemp/pumpkin seeds and peanut butter.Or a smoothie at work; almond milk, blueberries, spinach, banana, flax and vanilla protein.Always a protein mocha (with a side of Economic and Social Aspects of Food Industries or so) for the morning.Always chicken and green beans for meals. Sometimes I may go crazy and have brown rice, hummus or broccoli. And yes, I am eating peanut butter. Know what that means? Peanut allergy be gone, whoot!Question: Anyone with food allergies have any disappear or eve get worse?