WIAW #88: Tis A Special Number

It was on June 22, 1988 that yours truly was born!

That really is all that the the title of this WIAW means…

Clearly I am running out of titles, but I am sure you will forgive me because y’all are just so awesome. For this WIAW (thanks Jenn for hosting!) I am going to show you some body building eats, a date night and some sweets. Enjoy!wiawphotobuttonBreakfasts: Of course protein pancakes are in order. ‘Nuff said.For post workout and pre-work, I have my protein mocha. So good.I went to school Monday to take care of things, brought half of my lunch. Bought some tomato bisque since it was chilly and I am coming down with a cold. Boo.I then went to pick up some sweets; pecan pie coffee (uhhhh yes, thank you Target), Chobani, thinkThin and gala apples. I always have to have gala apples on hand.I did some meal prepping yesterday. It was snowing again, so what else am I to do? And, so I went out on another date. This time we went to Ninety-Nine and I had me their bruschetta chicken with broccoli instead of rice. See, you can still go out and stay on plan.Dessert? I really don’t do dessert anymore. Most of the time, I go with some Chobani and almonds but for on a serious craving sweets day, a little big of dark chocolate. Mmmm.Question: Any fellow 80′s baby?

Did anyone stop shopping at Target because of the credit card thing? My mom did but funny thing is I go more now because there are so many specials I just bring cash.

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This Weekend

My new job at an awesome athletic club is just that… awesome.

I love their smoothie bar. I have been trying to perfect my smoothie making skills. My favorite so far is their “health nut” which includes, flax, blueberries. almond milk and such!My brother and I had an great workout the day of the snow storm here in MA. I am a firm believer of no excuses. Y’all know that. I am working on my back and like I said, it’s my weakest spot so I am amping my back workouts to twice weekly.This weekend I made Lauren’s chocolate sauce for coffee that she posted on her Instgram. Definitely check her out and I am in love with this sauce! Perfect for protein mochas. I mean, I do have a million empty coffee containers. No shame.I forgot to bring coffee to work, so luckily I had a packet of Nescafe and protein powder. I made a “vanilla latte.” [2 tbsp (1/2 scoop) vanilla protein powder, 1 instant coffee packet and 1 packet of stevia! (Mix in a 16oz water bottle with cold or hot water].It’s probably because I had a date and I got sidetracked. I ended up on a early cheat meal (usually Thursdays or Fridays is set for it) and had this gluten-free chocolate dome cake from PF Chang’s!Alrighties, time to get back to work on this overnight shift. Have a good Monday everyone :)

Question: Have you ever been to PF Chang’s? It was my first time and I loved it!

Coffee… Will You Be My Valentine’s? [Plus A HIIT Workout!]

I treated myself this Valentine’s Day and I enjoyed every second.

I was up for 35hours and I will do my best to never do that again. I never felt so disoriented in my life, you would have thought I was drunk and I have never gotten drunk! They say not sleeping is the same impairment, if not worse. But don’t go out drinking and doing stuff while your drunk okay? It is never okay! Anywho, off the seriousness, after my overnight shift I went to yoga. I know I needed it and I am glad I did go. I then went to have coffee at my favorite spot and got a s’mores latte (1/2 sugar-free flavors). It was good but nothing beats the honey and cinnamon one. I did most of my paper and then headed to Salem with my brother and ran some errands. And then this happened:I made us some Valentine’s Day pizza for lunch using Bob’s Red Mill crust thanks to my moms. I ate half that pizza, I was totally starving. Then I had some Chobani w/ nuts, seeds, almond butter and chia!Later that evening I noshed on this awesomeness; a vanilla/ caramel protein cake (sans PB but w/ cinnamonw/ an dark chocolate almond butter protein truffle stuffed inside. Seriously the best dessert I have made this year.Since I had a paper due, I made a bit of decaf protein mocha and had another yogurt. I was feeling “snacky” most of the days and it’s probably due to my not sleeping.I didn’t workout, just clearly wasn’t feeling it but I will get back into it tomorrow. Sometimes resting is just as important as the workout itself. Til next time weights. Howver, today I am going to share with you one of my personal favorite high intensity interval training workouts that I whipped up. What is HIIT? According to this from a Daily Burn article

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,”

This HIIT workout is a nice sweaty and quick 30 minutes that gets your heart rate going.

When I have more time, I do four rounds but three is good enough for a quick sweat sesh. This workout focuses on every part of the body; legs, glutes, abs, chest, tri’s shoulders; you name it. Enjoy!

Cardio Burst Set:

  • Squat Hold (20 secs)
  • Rapid Squat – 10
  • Lunges – 5 on each side
  • Jumping Jacks – 10
  • WoodChoppers (Standing Ab Twist) – 5 on each side w/ light weight

The Workout (3 Rounds):

  • Lateral Pulldown
  • Bicep Curls
  • -CARDIO BURST SET-
  • Bentover Row
  • 21′s
  • -CARDIO BURST SET-
  • Tricep Kickback
  • Hammer Curls
  • -CARDIO BURST SET-
  • Knee-In’s
  • Russian Twist (w/ weight)
  • -CARDIO BURST SET-

Alright, back to resting then gym. I hope everyone has a good weekend and had a good Valentine’s Day. Xo!

Recipe: Is There Such Thing As Too Much Coffee?

Seriously?

I think I have a love affair when it comes to coffee and protein truffles, which by the way are perfect for Valentine’s Day, which is today in case you were unaware.One of my favorite things to do is to drink me some protein mocha (using decaf Nescafe or Green Mountain Coffee) and doing my homework.

Sabrina’s Protein Mocha Coffee (Serves 1)

1 Cup [Hot or Cold] Coffee (6oz usually for me)

1/4 Cup of Vanilla Soymilk (or your choice)

1-2 Tbsps Sun Warrior Chocolate (or any) Protein Powder

2 tsps Cocoa Powder (or no sugar added hot cocoa mix)

1 Packet Stevia

Mix and drink!

Or maybe drinking some as a pre-workout.Maybe even having some post workout too? #CoffeeAddict.Or making sure I have some ready to go for work.Maybe even stopping at Starbucks after work and getting a free coffee?Even though it was crazy snowing. #NoExcuses when it comes to coffee.No worries, I still buy other things, but mostly coffee! Again, don’t worry I only drink 1-2 cups a day. I’m not that crazy… okay maybe I am just a smidge anyway.Question: Do you ever had your protein powder in a “non-shake” way? I guess a protein mocha is still a shake, but it’s mostly for my coffee fix.I also love to make protein truffles, but y’all already know that.

Happy Valentine’s Day! Xo.

WIAW#87: #Gains!

Hello my lovely friends, happy WIAW!

I am going to make it quick because I have a serious paper due this week and I want to focus on that. Thank you Jenn for hosting this awesome food party! Okay, now here are some #gains and eats!wiawphotobuttonPre-Breakfast: Two servings of my protein mocha! (1 serving = 1 cup coffee, 1/4 cup soymilk ,1 tbsp chocolate (or any) protein powder, 2 tsp cocoa powder and 1 packet of Stevia.

Oh yeah! Breakfast; I ate half of a thinkThin bar for breakfast (my peanut allergy seems to be lessening, do not experiment yourself without a doctor’s approval!) with some soynut butter, chia and almonds. I had to wake up at 5:30am to head to work, ew.For snack later when I got home, I had the rest of the thinkThin bar, some fruit, hardboiled egg and some more almonds. Ya know, I am an almond lover.My workouts have been pretty kick ass! Here is a picture of my #gains. Check out those back muscles! They are coming along quite nicely if I may say.

Here was also my #transformationtuesday picture. I can’t believe I almost hit 250lbs in 2006-2007. I am currently 156lbs (higher then my lowest of 138lbs back in May 2013).

I feel stronger and more comfortable in my skin then ever before and I am in love with body building (and with my new tattoo). The plan that I am developing seems to be coming along nicely and if you want to try my current coaching plan, be sure to check it out! Lunch/Dinner: Red roasted potatoes, chicken, black beans and broccoli. Mmmm!

I tend to have a yogurt and almonds for a snack on some point, usually after lunch or as a pre-workout snack.Dinner was some more black beans with an egg, chicken and broccoli. Oh man this combo was simple yet delicious!At work the other day I made a protein mocha with decaf, they have a smoothie bar at this club. So good.Question: What is your favorite thing about your gym? I def love this one with the smoothie bar. Did you know I have four gym memberships and pay for all but one.

Yeah, hastag #GYMRAT.

Double Shots!

Oh, so in case y’all didn’t know, I had my first day at my new job!

I did a double shift and a double shot of espresso was in order for that morning/ night. I am working at a premier health club and it has everything; pool, weights, cardio, classes, boxing area, spa… everything. The people are great and I am enjoying it so far. I decided to keep a couple of overnights for the time being. It’s grown on me and I kinda like being a night owl. Anywho, me being busier means more grocery shopping and meal prepping! #NoExcuses.Plus a new mason jar for my morning coffee.And also quick on the go snacks!Of course copious amounts of dark chocolate for my cheat days. Thanks mom!Question: How do you prep for a busy week? Are you a meal prepper or planner?

This Is Where I Belong; Thank You!

This week I have been presented with love overload via Facebook and Instagram.

A couple of family members and a friend have come to me and shared how I inspired them. This means the world to me and I know that this is where I belong. These are people I barely talk to or just met and it’s amazing that little ole me inspired them. I am beyond flattered and thankful for all their [and your] support.

1: My Cousin Rosalie: I’m kinda excited….and thought I’d share with you since you’ve inspired me!
Me: Oh yes!!! whats going on?
R: So i went to the mall today and I always go for a large or when i try them on they don’t fit well..come to surprise 3 weeks does make a big difference even though its hard to see but i actually fit in a size medium was so excited!
OH YAY!!! OH MY MY that’s totally awesome I know you must feel pretty good!
R: The last time i got in to a medium was like 4yrs ago.
Me: Sweet, well congrats and you did it all on your own chicky!
R: Well with a little help from you and your story and pictures that motivation
Me: Aww I try and I am always am here if you need anything :)

2: @nutritiouslysweet: My fit inspiration :)

3: Role model: This may come as a shock but @nutritiouslysweet is the best cousin I could have ever asked for. Seeing how far you have come in the last five years is such an inspiration for me and I couldn’t be any prouder to have you as family.

Seriously, any time that I feel that I want to give up, eat off plan or not do my workouts, I look to these posts for motivation. All of you that also support the blog or just my journey are my personal inspiration and motivation and I thank you for that!I make sure to stay on track any and everywhere!Even if it’s always snowing and I just want to eat pancakes all day.Hey at least I always get to wear my boots; my fav winter item!Happy weekend my friends and thank you again! Xo.