Where have I been?!

Hello!  So it’s been a hot minute since I last wrote.  Life has been a roller coaster but I learned something along the way in regards to balance which I plan to share.  Fitness has always been a huge part of my life but as I get busier and busier it gets harder to incorporate ‘gym’ style workouts.

Therefore I’ve reset my mentality around working out and have created a ‘fluid’ model of fitness.  What does ‘fluid’ mean?  It means that fitness that is not just at the gym but it is being active throughout the day whether it is taking the stairs to the ninth level on the parking garage, obtaining 12,000 steps daily, or even trying a new way to sweat.  I’ve begun to enjoy is challenging myself in areas of fitness that I am NOT good at – this includes yoga and running.

So the breakdown of my current regimen is the following, but in no apparent order, rather the goal is to fit this into my busy schedule:

  • Weight lifting workouts:
    • Day 1: Shoulder/Tricep/Abs
    • Day 2: Back/Chest
    • Day 3: Legs/Glutes
  • Yoga once weekly (usually Friday evenings): I have realized I love Vinyasa since it is a lot of balance and stretching which I’m terrible with PLUS it gives me a chance to wind down from the craziness of my job.
  • Running (currently half marathon prep style) about two or three days per week with distance being added each week.
  • Swimming once weekly with a Master’s program which is awesome since I used to do this but competitively so now it’s actually FUN – on a serious note, no one ever looks good in a one piece Speedo.

xxx – Sarah

Guilt Free Pancakes – Serves 2+

Hello, it’s me.  Hiatus is over and I’m back.  Oh, and Happy 2017!!!

Since late November I’ve been on a series of adventures which included a drive from Texas to California.  I survived the drive and honestly have a new appreciation for road trips especially those that include utilization of an RV (genius idea).  I think the key to any successful road trip is movement, food, hydration, and whomever you are with.  My trip spanned five days and each day was a new adventure.  The only one who didn’t really enjoy the road trip was my poor pup, Theodore Roosevelt III aka Teddy (#TRIIIthecav).

Day 1: Drove straight from the Alamo (San Antonio, Texas) to Santa Fe, New Mexico with a stop in Roswell to find aliens (failed but did find McDonalds), Day 2: Flagstaff, Arizona and dropped my pup off then went to see the Grand Canyon for sunset, Day 3: Phoenix, Arizona where epic friendships were solidified and many laughs were had, Day 4: Oxnard, California with a stop in Hollywood to hike the sign, and Day 5: Drove along route-1 aka the California coast all the way up to San Francisco with multiple photo and hike breaks especially around Big Sur.

pancakes

Now I’m settled and back in the kitchen per usual.  I love easy eats and this is a great staple on my weekends for brunch or during the week.  I absolutely love to pre-make these pancakes to have them ready for a ‘grab ‘n go’ type of post workout item or snack especially since they’re a great source of protein which helps maintain satiety.

Threw together a cool topping for the pancakes which included apple pears which are the new super fruit in my opinion.  They’re loaded with fiber, vitamins (specifically C and K), and minerals.  Therefore, if you have yet to try apple pears, just do it.

Ingredients:

  • 2 scoops of vanilla protein powder of choice
  • 2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1 whole egg
  • 1 egg white
  • 1/4 cup unsweetened almond milk
  • 2 tbsp water
  • 1/2 apple-pear; diced
  • 6 blackberries; halved
  • oil of choice for the pan (I used coconut)
  • OPTIONAL: honey or syrup

Methodology:

  1. In a mixing bowl combine all ingredients but the fruit and optional items.  Stir well until homogeneous.
  2. Heat a frying with enough oil to moisten the surface well.
  3. Pour batter onto the pan to create 2-4 pancakes depending on the size desired.  Cook each side for 2-3 minutes and flip.  Add a final toss for each side of the pancake (20-30 seconds per side).
  4. Combine the fruit pieces then serve atop the pancakes with a drizzle of honey or syrup.
  5. Pair with a mimosa or two…

 

xxx – Sarah

No Bake Cashew Raspberry Energy Bites – Serves 6+

Summer may be winding down, but the temperatures are still rising, especially in Texas.  Bikini season is still going and that means healthy eats!  However, if you’re like me, bikini season is all day, every day.  These flavor rich bites are a fantastic addition to your morning routine if you’re looking for a workout boost, post-workout snack, or mid-day snack for extra energy.  Not only are the bites easy to make but they are packed with ‘good for you’ nutrients and mouthgasmic worthy.  If you like berries and nuts – this creation is definitely for you.

Now let’s talk shop.  These bites contain: chia seeds, coconut flakes, cashews, raspberries, dates, protein powder, a banana, and some water.  Basically these bites are a mouthful of antioxidants and protein with natural sweet flavorings.  Next time you’re opting for store bought energy balls, snacks, or protein bars with ingredients that are unpronounceable or contain numbers, try these, you’ll know exactly what you are eating.

FullSizeRender (3)

Ingredients:

  • 2 cups raw cashews (soaked/drained)
  • 1 cup raspberries (frozen or fresh)
  • 1 medium banana (fresh)
  • 2 heaping tablespoons unsweetened coconut flakes
  • 5 large medjool dates (pits removed)
  • 1 tablespoons chia seeds
  • 3 tablespoons warm water
  • 1 scoop Vanilla Vega Protein Powder (this protein powder can be found just about anywhere – Target, Amazon, Whole Foods, Vitamin Shoppe, Costco, and GNC)

Methodology:

  1. Toss cashews and water into a blender and pulse/blend until soft.
  2. Add coconut flakes, banana, and dates to the nut mixture then pulse/blend until the mixture is homogeneous.
  3. Remove cashew mixture from the blender.  Fold in the raspberries and chia seeds utilizing a fork.  Use the fork to mash up some of the berries so that they are not whole.
  4. Line a cooking sheet with parchment paper.
  5. Use a tablespoon to create scoops to drop on the parchment paper.  Aim to make each portion half the size of the tablespoon utilized.
  6. Freeze for 4-5 hours then remove from the freezer and store in a parchment paper lined airtight tupperware container.
  7. Now you’ve got energy bites whenever you want!
  8. Time to get energized.

xxx – Sarah

Adulting like the King – True Story

Not sure if the warmer weather or longer days have changed my palette but lately I’ve been craving sandwiches.  The King and I seem to share a favorite – peanut butter sandwiches with bananas.  However mine have a twist aka a gluten-free twist plus I use fresh ground almond butter.  PS – when I say the King, I’m referring to the one and only, Elvis Presley.

If you haven’t tried Udi’s bread… Do it.  Just do it.  I’m partial to their Omega Flax and Fiber as well as their Millet-Chia breads since both have 6 grams of protein per serving (2 slices).  These breads have become a pre-workout and post-workout staple for me these days due to their carbohydrate/sugar/fiber content.  It’s hard to find good gluten-free bread with a flavor ‘wow’ factor.

Anyways, I’ve been changing up the traditional PB and King sandwich with different fruit variations.  My ‘go to’ variation is a slice of bread with almond butter/sliced strawberries or almond butter/sliced bananas with a dash or two of cinnamon.  Take a walk in the footsteps of the King and I.  I promise you won’t regret it. 

Ingredients:

  • 2 slices of toasted Udi’s bread of choice
  • 2 tbsp almond butter (basically a tbsp per slice), creamy or crunchy
  • 1/2 banana, sliced
  • 3 strawberries, sliced/slivered
  • a dash/pinch/sprinkle of cinnamon, ground

Methodology:

  1. Spread almond butter atop each toasted slice of bread.
  2. Top one slice with bananas and the other with strawberries.
  3. Add a dash/pinch/sprinkle of cinnamon over the fruit.
  4. Combine the two  slices to form a sandwich or keep them open-faced.
  5. Pair with your coffee!

xxx – Sarah

 

 

Wednesday Motivation

It’s the middle of the week but yet Friday is so far.  I needed a little pick me up today and got exactly that.  Got an email from Central Infusion Alliance (CIA) who recently launched their new blog and they added one of my motivational quotes.  It is totally worth checking out their Insights Blog – there are tons of inspiring quotes.

Once you step into the unknown, stumble upon some roadblocks, and learn about what works, things have a funny way of falling into place. 

I truly believe in that quote and have lived by that motto for years.  In fact, that’s what brought me from New York to Chicago and finally Texas.  Step out of your comfort zone today and just know it is worth it.  Have a wonderful Wednesday y’all!

xxx – Sarah