Listen To Your Body

When I’m hungry, I’m hungry.I’ve been listening to my body more; not only when I need a rest day but with nutrition as well. I looked back on my food diary a couple weeks ago and realized I wasn’t eating too many “good carbs.” I recently added back more brown rice, barely and whole grain breads into my diet. I can definitely tell the difference in my energy levels and how efficient my workouts have been.Also making sure to refuel properly post workout. I’ve been making more protein cakes. They are too delicious to not have! Check out that back! It’s getting better, seriously is such a tough area for me.But all in all, this time around I know I am going to kick my training ass better then ever.Post workout smoothies are always motivating.

Any who, I hope everyone enjoys their Memorial Day weekend. Mama Sweets is coming up to visit the lovely Massachusetts. Don’t know what we will be doing since the weather doesn’t seem as it will cooperate but I know we are going to enjoy a sweat spin sesh tomorrow!

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WIAW #99: Weekend Eats!

Happy Wednesday my lovely friends!

It’s been a while since my last WIAW post but fear not, I am back with some delicious eats from the weekend. As always, thanks to Jenn for hosting this food party!wiawphotobutton I started my day today with a 6:00am power yoga session. Breakfast consisted of oats with raspberries, chia seeds and a smidge of nut butter. This has become my go to breakfast. Let’s see how long this rut lasts.However, this weekend I had a mean craving for a protein pancake and sausage. Totally hit the spot even with those cinnamon’d pears I added.I also snacked on a lot Greek yogurt with mixed with some oats, cranberries, chia seeds and fiber-y twigs.  Delish!This weekend I made a pizza topped with hummus, garlic, herbs and a hint of cheese. If you never had hummus as a “sauce” for pizza, you definitely have to try it. I think I may just convert to hummus pizza’s for good!A little froyo action post pizza; peanut butter froyo with raspberries, almonds, granola, kiwi and a few cheesecake pieces.My workouts have been on point this week! I have one month until my birthday and it’s time to kick up the last 4 weeks of the 8 week program that I am working on.My meals have not only been on point as well but also quite tasty like this Mediterranean styled chicken with a rice pilaf and broccoli.I hope everyone had a good weekend and is having a good week so far!

Question: Have you ever had hummus on a pizza?  Ever had any other sauce other then your traditional “red” pizza sauce?

Sweet Potato Blondies N’ Things

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! :)

Routines, Goals & Weekend

Nothing like getting back into a routine.A goal of mine for this week was to do at least two “fasted workouts” (aka not eaten breakfast yet). I did yoga at 6am this morning for the first time in a while and it felt so good.I followed with a delicious bowl of oats, raspberries, chia seeds and sliced almonds. One of my favorite dinner from this past weekend was chicken burgers, broccoli and red roasted potatoes (my brother had some rice too).Although I wasn’t able to be with my mom on mother’s day, I got her bunches of coconut goodness. I’ll be seeing her soon, yay!Of course chocolate too. Oh and in honor of the lovely weather, I made a “banana-colada” protein coffee; 1 cup of coconut macaroon coffee, 1/4 cup of the vanilla almond and coconut Almond Breeze and 1/2 scoop of banana cream protein from Gold Standard. Summer in a cup!Don’t knock it until you try it! Like this; adding some almond butter to anything like eggs! Actually turned out pretty good. I got the idea from Healthy Diva. Thanks lady!I have my “final” final this week, so I am off to study after work and then work again later. I hope y’all have a happy Tuesday!

 

I’m Addicted To Spin [+ Quick Bike HIIT]

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?

Back To The ER We Go!

What else is new?

Y’all know I am always sick and in the ER. This time was very interesting. I found out something that I kind of had a feeling anyway. I usually understand my body and know when something is up; diabetes. I had something happen to me which was a common thing of diabetics to go through. OF course, I need to follow up with my regular diet but I never have to worry because I always exercise and eat well. The past couple of weeks though I’ve been having more refined carbs and too many sweets. But I am just going to have to make those swaps; sugar-free (at Starbucks or DD) or Stevia based products. Like this organic protein coffee thing!And going back to simply plain Greek or flavored coffees, sans the added sugar!And I have a lot of coffee choices. Thanks Target!I also found these protein shakes from Walgreens, which has 6g of sugar per two scoop serving, so I’ll probably have 1/2 of a serving. The chocolate one is delicious and tastes awesome in a protein pancake!Question: Anyone have or no anyone with diabetes? Any advice? Have you tried either of the protein shakes?

Hope y’all have an awesome weekend!

WIAW #98: Feeding My Cravings

Happy Wednesday y’all!

I was in the hospital all last night. Turns out I had something that is common among diabetics. Hmmm? I suppose a trip to the doctor is in order, but I know I have always had problems with my blood sugar. Any who, I am feeling much better and thanks to those who posted on FB and IG! Be sure to head on over to Peas and Crayons for more WIAW goodness!wiawphotobuttonBreakfast? Nothing like a warm bowl of cinnamony oats with pb and almonds.Or a nice bowl of oats with raspberries! For lunches I’ve been stickin’ to chicken and greens. Add an egg for extra protein! I  also made some chicken w/ stewed tomatoes, green beans and beans. It’s been a while since I had beans. Just had that craving for some!A thinkThin brownie crunch plus more raspberries for some snackage. I went to WholeFoods the other day, picked up a few groceries and snacked on some trail mix and So Delicious almond milk plain Greek yogurt. I love that it has 7g of fiber!I was craving fried dough after the BoSox game Sunday, so I whipped up an old recipe and use powdered stevia, pb, dark chocolate and rapberries for topping. Best decision ever!Question: What do you crave when you’re at a sports game or even? Chips is definitely one of my tops!