We’ve added one meal into rotation to have once a week. When I was younger, I called it “sausage chicken” and the name stuck. It’s super easy and nutritious, so I thought I’d share it with you! There are few measurements to this recipe, because it’s that simple
We typically serve this with any greens. Okra, zucchini, or asparagus are our favorites right now.
I refuse to eat nothing but chicken breast, broccoli, and sweet potatoes. I would probably reach my goals a bit faster if I did, but I would also not be a nice person. I like food too much. You may or may not know that I track macros, and on some days when I need to get some extra protein in, I don’t have the willpower to eat chicken or drink a shake. Here are some of my favorite things to do with protein powder. I’ve shared the recipes and macros according to my exact ingredients. Obviously, you can manipulate the macros to fit your needs based on which protein powder you use or what add-ons you choose. I’m no chef, so hopefully these directions are easy to follow.
Chocolate protein pancakes: In a bowl, mix together 1 scoop chocolate whey protein + 1 egg + 6 egg whites. Add water until it’s the consistency you like. Pour into a pan, flip once until it’s cooked through. Top with 1/4c berries + 1/3 banana. Your macros will vary depending on the type of protein you use or if you substitute 3 more egg whites for an egg. Macros: 37P 22C 7F (the carbs come mostly from the berries + banana, so you can do without for a low-carb option)
Vanilla Protein Pancakes: See recipe above. Substitute vanilla protein instead of chocolate. If I still need carbs in my day and choose berries instead of a banana, I’ll add 1/4 cup oatmeal. This makes the pancake extra hearty and filling.
Vanilla spiced proatmeal: Put 1/4 cup oatmeal + 1/2 cup water in a bowl. Microwave for 1 minute. Stir in 1 scoop of vanilla protein powder. Top with 1 tsp of chia seeds + 2 tsp of pumpkin spice. Macros: 27P 18C 4F
Acai bowl: In a blender, mix 1 scoop vanilla protein powder, 1 scoop Amazing Grass greens powder, 1 Sambazon Acai pack, 1/2 cup frozen mango. Add water (or liquid of your choice) until it’s the consistency you like. Pour into a bowl. Top with 1/4 cup granola of your choice. I use the cherry almond granola from Whole Foods. I also topped with 1 tbsp Justin’s Vanilla Almond Butter. Macros: 24P 48C 15F
I hope you enjoy these recipes! Let me know YOUR favorite way to use protein powder in a new recipe!
Two years ago, my friend invited me to a 5:30am Flywheel class before work. It took a couple invitations to get me to go, and even when I did, I was half asleep for the first ten minutes. These days, I bop into the gym around 4:15 bright-eyed and bushy-tailed (for the most part). Here are my secrets:
I’d love to know when YOU like to workout and how that helps you!
On Saturday, we went for a walk along the Katy Trail in Dallas. Once upon a time, I lived Uptown and brought Zach to the Katy Trail on his first trip down to visit me. Maybe it’s the sentimental part of us or maybe its just the paved shaded path, but this is one of our favorite places to get some outdoor activity. We love to park near Knox/Henderson, grab a coffee at Starbucks and walk about 1.5 miles and back. If you haven’t checked it out, definitely give it a visit.
I’ve recently started a new job, and with that comes traveling + a busy schedule (and wearing suits vs. lululemon). This doesn’t mean fitness has to go on the back burner, but it DOES mean that sometimes it means working out without a barbell. One of the first things Lauren and I check out when traveling is the hotel gym. Lame? Maybe. But there’s comfort in knowing that most hotel or apartment gyms at least come with a rack full of dumbbells. Whether the collection is small or large, you can still train to reach your goals using only dumbbells. Obviously Dumbbells can be great for convenience sake, but they can also serve very valuable training purposes as well. Just to highlight a few, improvement in stability and range of motion, easier adaptations to changing grip/angles as well as loading/transitioning into other movements. This makes the dumbbell a great training tool when dealing with injuries or any training limitations.
Hi everyone! I know I’m late on weekly workouts, but I wanted to add a second component this week.
For those of you who may have read about my fitness journey (here) or followed for a little while, you may know that I’ve been “bulking”. I say that lightly, because it’s been a slow process and really nothing extreme. I’ve gotten to the point where I want to start “cutting” back down again, and I’ve been looking for some guidance/a program to follow. Zach recently downloaded The Bulking Protocal (here) from Power Athlete, and he told me about The Leaning Protocal (here). Well, I downloaded it on a whim and thought I’d share with you some of my “tricks of the trade” from when I originally cut down 20+ pounds (over 2 years) and what I’ll be TRYING to keep in mind over the next few weeks. Keep in mind that I am not certifed as a trainer or nutritionist. All of this information has come from trial and error and the guidance of my sweet husband (who is a CSCS and studied nutrition in college). I really encourage you to seek out guidance from professionals.
2. Ditch the scale: I still struggle with this, I really do. But having my body fat measured on a weekly basis gave me a whole new perspective. When I decided I wanted to do a small “bulk”, I knew I’d have to watch my weight go up. But as I did so, I experienced some newbie gains and saw my weight go up while my (overall) body fat percentage went down. That doesn’t mean I didn’t gain any body fat–it just means I gained more muscle than fat. This is possible. At this point, I’m working on cutting down a bit, but I have a little more freedom to let go of that scale number.
3. Protein: I see some YouTubers or Instagrammers claim that you can protein from things like hummus and nuts, but y’all–how many nuts & tubs of hummus are you eating?! These new macros have me aiming for MORE than 1 gram per pound of body weight. When I used to just track calories vs. tracking macros, I ate probably 60-80 grams per day. I’ve had to up that quite a bit, but it makes all the difference with recovery, muscle growth, fat loss, and basic functioning of the human body.
4. Cross-training: What I have found works best for my body is incorporating more than just one type of training. I’ve gone through points in my life where I just did yoga, or just did spin classes 5-6 times a week. Those workouts are great in isolation, but the best results I’ve come from mixing up the workouts and training all parts of the body. I do a lot of weight training currently and the beauty of that is the room for variety within the workouts. I’ll do a super intense Crossfit-esque WOD, a slow body-building type workout, or add in cardio. Zach and I have been hitting a lot of yoga classes in DFW too!
Do you have any tips for a small cutting phase? I’d love to learn about your favorite tips and tricks!
Along with this week’s weekly workouts, I wanted to include something that has changed the game a bit for me. Keep scrolling to learn more!
So, the game changer I mentioned…over Spring Break, I found myself wondering how my home all-day activity level compared to my teacher life activity level. It certainly seemed like I was expending a lot less energy on my couch watching Netflix than my typical chasing around 7-year olds. I read a few reviews and impulse ordered the PolarA360 watch on Amazon same-day shipping.
I absolutely love being able to check my steps & calories burned throughout the day, BUT I find this most helpful during my workouts. You can use the touch screen to display exactly what you want during your workout. I usually default mine to current heart rate and time spent during workouts, but you can see the percentage of time spent in different heart rate zones or calories burned during the workout.
It’s been the most fascinating to wear my watch consistently during cardio, weight training, barre, and yoga classes!
If you wear it all throughout the day, it tracks your activity level, notifies you if you are inactive and gives you graphs to show how your day was. The examples above show an ACTIVE day with a workout, and the second shows a more typical day with afternoon workouts. You can see the time of day when I was taking an afternoon nap and the times during the day when I sat consistently. Pictured below are screenshots of the daily summary VS a screenshot of the workout information it gives you.
I find myself setting additional goals throughout if I notice my heart rate is low OR if I don’t seem to be burning very many calories.
Do you have a recommendation for a heart rate monitor? What’s your favorite workout watch?
Last week, I attended Silent Disco Yoga in West Village. I really had no idea what to expect, but I knew that I’d see some familiar faces and get the chance to try something out of the box. When I arrived, I couldn’t believe how many yogis showed up! Upon sign-in, we received two bottles of Muscle Milk to use as hand weights, and we got our headphones!
These headphones made me crave a pair of wireless headphones, because I loved the feeling of moving all over the place and never having the earbuds fall out. I mean, we were running in place, doing jumping jacks and inversions, and these babies stayed perfectly place! Once we all got situated, we could hear both music and the instructor’s voice through the headphones, and you could adjust the volume to your own preference.
We started in child’s pose and made our way through a combination of (what I would consider) traditional yoga poses, a lot of barre-esque pulsing movements, good core work, and some plyometrics to get our heart rates up.
After the class ended, I wandered through the amazing vendors that were a part of this event! I had my hair braided and got awesome recommendations/product samples for my chronically dry hair from Avalon Salons.
From Muscle Milk, I took home the two shakes I’d used for weights AND two of their protein bars (which are delicious). Buda Juice and SimplyFit Meals also showed up to share samples of their nutritious goodies. Some of the other vendors that I saw were Soul Cycle Uptown and Mini Luxe.
It was so much fun to know we were in the middle of a bustling area–shops, restaurants, fitness studios and the like. But with our headphones and vibe, we were totally in our own zone.
Last week, we had the privilege of attending Sunset Yoga with CorePower at NorthPark Center. This Dallas Fitness Ambassadors event took place in the CenterPark Garden, along with many of the NorthPark retailers. While we rolled out our mats and waited for class to start, we snacked on a few delicious treats from GreenHouse Market. Talk about making healthy taste GREAT! First we tried a dairy-free chocolate brownie-esque yummy that was made with dates, cocoa and a few other healthy things + a raspberry on top. It tasted so indulgent but was made with fresh real ingredients. The second thing we had was chia seed pudding made with coconut milk. THIS inspired me to try to make chia seed pudding at home. Wish me luck!
The weather had been cool for the past few days, but it ended up being near-perfect conditions. Jay from CorePower led us through 60 minutes of yoga and it felt glorious to be outside looking up at the blue sky throughout it! I honestly think we would take yoga more often if we could be surrounded by beautiful weather. But we live in Texas, so that’s a long shot.
After the class was over, DryBar offered braids, MakeupForever offered lip touch-ups, and MiniLuxe did polish changes! It was such a fun way to feel glam after getting some fitness in! Fresh & Sugarfina provided samples, too. If you haven’t tasted Sugarfina candies–DO IT! They’re so tasty.
We both feel so lucky to be a part of Dallas Fitness Ambassadors! We’ve met some really sweet friends and gotten the chance to explore our city a little bit more! Make sure to follow the account on Twitter and Instagram so that YOU can attend the next event!
Yes, the title of this post uses the word “our”. Truth is, our work schedules have FINALLY lined up to where we can go to the gym together most days. We rarely train the same muscle group or do the same workout, but we’re at least nearby each other, so we can chat and ask each other for advice or motivation.
Hip Circle: We use the hip circle primarily during our warm-up for glute activation. It’s especially important to work on glute activation before squats or deadlifts. You can read Zach’s write-up about the hip circle here.
Sling Shot: This is a great tool for teaching proper technique (push-up and bench press). It’s also a method to overload the muscles worked in these movements by use of added weight or extra reps/volume. For example, if I work up to a heavy set of 3, I might put the sling shot on and do that same weight for 5-8 OR add an extra ten pounds for 3 reps.
This Rosy VoxBox went straight into the gym bag, because I can totally use each and every item during/after a workout or a long day at one of Zach’s competition. If you don’t know about Influenster’s VoxBox program, check it out. This website is a great place to get honest reviews on products in categories such as Beauty, Food & Beverage, Pets, Home, Technology, and more.
This Secret Clinical Strength is a great deodorant option. I find myself switching brands every time I need to buy deodorant, because your body can get used to products and they become less effective. It has won a ton of awards and claims to be 4x as effective as other brands. For a constant gym-goer, this is a must have.
No time to style hair after a gym session? This Beach Babe texturizing spray works wonders on my wet hair. Just a tousle, air dry, and I’m ready to go!
Purell Advanced Naturals: This one is kind of a “duh” product. Ever touch a gym mat or dumbbell and you just know you touched someone’s sweat? Worst. feeling. ever. This is the perfect addition to hand-washing during a gym session. Notice I said addition, not replacement for hand-washing : )
Vera Wang Embrace perfumes smell amazing. I never like to carry full-size glass bottles of perfumes in a purse or gym bag. These are easy to travel with, and they have a light scent that’s not too overpowering.
If you’re heading somewhere fun after a workout, you might just need Foot Petals. It takes a little extra support to slip on heels or wedges after a workout, so these help make my already tired feet push through a cute outfit.
Lastly, we keep a decent stock of clean shaker cups and supplements in our gym bag. That way, whatever our plan for the day is, we can fuel up with pre-workout or recover with protein! You can read about my favorites here.
What’s in your gym bag?
I received these products complimentary from Influenster for testing & review purposes. All opinions are my own.