WIAW #89: Mama Sweets Visits!

Happy, happy [early] WIAW!

This What I Ate Wednesday is going to show you some delicious eats from when my mom came to visit last week. I hadn’t seen here in over a month, so it was nice of her to visit during her winter break. Thanks Jenn for hosting this awesome food party. Enjoy!wiawphotobuttonBreakfast: I made her my original protein pancake but I was feeling very snacky that morning so I had some Greek yogurt, egg whites, bluberries and such. I think I may add this combo to my week once or twice!Speaking of snacks, I picked up a few things including a new water bottle (32 whole ounce one, whoa!) this garlic and herb Mrs. Dash.

 I am I in love with it!The first night she came, we went to dinner at the Franklin Cafe. It’s one of my favorite restaurants in Gloucester.I always get the burger with Vermont cheddar cheese and green beans. Delish!We also went to a Chinese buffet for lunch one of the days in Salem. I still managed to eat on plan with lots of protein and veggies; just needed to chug extra water but it was done!I munched on this new dark chocolate by Ghiradelli, which let me tell you this is definitely my new favorite chocolate. It tasted like pure dark chocolate and cherry almond goodness. I don’t know I am just hooked! Of course froyo is always in order when my mom visits; I had peanut butter fro yo with raspberries, granola, pecans and a bit of pb drizzle.Question: Any chocolate bar recommendations? What’s your favorite? I love trying new brands and flavors, so hook a girl up ;)

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Confession: I Hadn’t Slept In Over A Week

Confession?

I hadn’t slept in over week since last Friday (2/14). I finally went to bed at 2:00pm Saturday (2/22) and didn’t wake up til 1:30pm today (2/23). I know many people who have insomnia and sleep issues but for me, I am very anal about my sleep.I think I made the no sleep look good, no one believed me because I was still cool, calm and collective (like my new shirt?!).

I need 5.5-7hrs to function; any more or less is just not good for me. I have been on a great rhythm, until I started overnights last September. But then I finally got use to my overnight schedule until last week when I had to work three times in less then two days. Things just seemed to spiral out of control; I had appointments and things to take care of, a new class started, I had over to cover a few overnight shifts because the person they hired to replace me, both of them, did no shows. Plus, I’m too nice.And I was being nice and at what expense? The most I slept in a day was two hours and I barely ate solid foods, mostly snacks (like smoothies from work). I would take a mini nap at work during my break, then came home to nap a bit and do what I had to do and either work again or hang out with my mom who came to visit (stay tuned for WIAW). I felt bad because we couldn’t do more things that I wanted to do. I also didn’t like that I was overly caffeinated and pretty much ate every 3-4 hours. My body never had time this week to digest a full 8-10hrs (which is my personal norm) and I was very bloated from that. I also chose a workout over sleeping an extra hour or so, which is unhealthy. My workouts this week weren’t even that great, maybe two out of the six. I wish I had slept instead. I rewrote my workouts so I will be resuming my journal within the next few days. Thanks mom for the groceries!I ended up having to buy some melatonin to help me sleep. I also got some Valerian Root, which I use to take when my anxiety was on a high (it helped to sleep and calm me down). I prefer to go the natural route if I ever take medication or supplements.

I am off to catch up some reading and enjoy a cup of coffee at my favorite spot. Pardon my absence in the blog world and lack of commenting/ posting, but I am sure y’all understand. I will be back on that grind this week. Hope everyone had a great weekend!

Xo, Sabrina

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.

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.