{What} on Wednesday

What’s for breakfast?

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Egg white oats with cinnamon, chia seeds, and blueberries

What’s to drink?

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Water and Coffee….

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Decaf Tea…

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Greenberry Shakology

What’s crushing my cravings?

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Chimes Ginger Chews

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Juicy grapefruits…

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Greek yogurt, almond butter and blueberries

What I’m thankful for.

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Seaweed Snacks sent to me by the awesome people at Annie Chun’s!

(The wasabi flavor is awesome)

What’s a staple in my diet?

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colorful, veggie packed salads

What I’m building?

 

 

 

 

 

 

 

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Upper body strength and total body flexibility.

What I’m looking forward to

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Spring!

I can feel it in the air.

What’s on tomorrow morning’s playlist for Spinning?

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Ending with some Dropkick Murphy’s before St. Patty’s day weekend

So…What’s up with you?

 

{What} on Wednesday

What I’m eating.

Rainbows

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Amazing Meal in my morning shake.

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sampler from iherb.com (use code VOZ131 for $5 off of your first purchase!)

Egg white oats with strawberries and blueberries

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Vegetable Maki with brown rice, kale and sliced ginger

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Snacks on the go:

  • mini cucumber wrapped in low salt turkey.
  • Greek yogurt with almond butter and cinnamon

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What I’m Drinking

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  • Water
  • Green Tea/Oolong Tea
  • Coffee
  • ACV cocktails

What I’m working

EVERYTHING

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What I’m Loving

That I am two weeks sober since I’ve chewed a piece of gum

IMG_2566Will power

So dramatic.

Peas and Crayons

What’s On Your Plate?

Before we get to the wonderful world of food, here is a glimpse of this weeks Spin Playlist for you to rock out to during your next cardio session.

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Yup, Ricky Martin is back and ready to help me push you through a killer workout!

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Woohoo!

Now let’s fuel shall we?…

Oats of all flavors…

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  • Oatmeal with egg whites, banana, cinnamon and peanut flour
  • Oat Bran with egg whites, chopped apple and Sunflower seed butter

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so addictive.

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Blueberry scone oats: mix raw oats, peanut flour, vanilla Sunwarrior (or protein of choice) and enough water to combine. Leave in the fridge overnight, and in the morning, top with blueberries.

Add more water if necessary. Heat or serve cold.

Ground Turkey with jalapenos and red bell pepper

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Sweet potatoes, my fav!

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Rainbow salads with kale, tilapia, veggies and hemp seeds. Topped with Rice Vinegar.

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And my go-to dessert…

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Hershey’s Dark chocolate cocoa powder mixed with water and stevia in the raw, poured over 1/2 cup of frozen mixed berries.

Top with a spoonful of plain Greek yogurt and slivered almonds or walnuts for extra staying power while you sleep!

Complex carbs, healthy fats, proteins and greens…I’ve got it covered!

So..What’s on your plate?

Peas and Crayons

Be Stronger Than Your Excuses

I will not mention the weather because I don’t want to jinx it, so lets move on….

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The hardest part about starting a workout program is finding the motivation to do so. We all have excuses as to why exercise and eating well is not a part of our weekly routine, but the truth is, no excuse is good enough when it comes to taking care of our body.

If you have to wake up an hour early, do it. If you have to come home an hour late, do it. If you have to cook a bunch of chicken and chop up vegetables for the week on Sunday, DO IT!

See the pattern here?

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Stop allowing your mind to tell you that you can’t, because eventually, if you keep neglecting your health, you really will not be able to.

As soon as you begin to head down the path towards a balanced life, everything will suddenly feel lighter, both mentally and physically.

Start now. If not now, when?

Here are some tips that I recommend to clients who are struggling with finding a healthy balance.

Figure out what works for you and stick to it.

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Put yourself first. Everything else can wait an hour until you are finished.

Make your breakfast the night before so that it is ready in the fridge for the following day. Oatmeal, eggs, green protein smoothies, or fruit with nuts and yogurt are all great “grab and go” meals.

Use your Sunday as prep. Make a batch of proteins such as chicken, lean ground turkey, beans, or hard boiled eggs. Chop all of your vegetables and set them in Tupperware containers, along with a carb such as brown rice, sweet potatoes, or quinoa. All you have to do is pick what you want, pack it up, and go.

  • Make sure to also add a healthy fat to each meal, such as almonds, flaxseeds, coconut oil, avocado, or hummus.

Craving sweets? Grab a piece of fruit with a small handful of mixed nuts, make a cup of sweet tea, or drink a glass of water.

  • Try and figure out why your sweet tooth is acting up, and fix the problem right then. Ask yourself: Did I eat enough at lunch? Drink enough water? Have a healthy fat with my meal? If so, and your body really just wants a taste of the good stuff, snack on a small piece of dark chocolate.

Acknowledge that you are eating it, savor it, and move on.

Spice up your life. You do not need to add cream sauces, butter, or high sodium marinades to your food. Herbs and spices, lemon juice, and fresh tomato sauce can add an abundance of flavor to any dish.

Check the Online menu. Before you head out to dinner, look over the online menu so that you have time to figure out what you want to eat. Also, don’t be afraid to ask for a vegetable medley or salad in place of pasta, or to change the way your meal is prepared. Most restaurants are more than happy to accommodate you.

GREEN FLAG

Baked
Boiled
Broiled
Fresh
Grilled
Red sauce
Roasted
Seasoned
Steamed
Vinaigrette
Whole Wheat

RED FLAG

Au gratin
Basted
Battered
Hollandaise
“Bet you can’t finish it”
Bottomless
Breaded
Buttery / Buttered
Casserole
Cheesy
Country-style
Covered
Creamed / Creamy
Crispy
Crunchy
Escalloped
Fried / Deep fried
Giant
Loaded
Platter
Smothered
Stewed
Stroganoff
Stuffed
Value
Volcano
White Sauce”

source

Your water bottle is your best friend. Always have it by your side.

  • Try adding lemon, cucumber, or orange slices for a refreshing boost of flavor, along with a cup of decaf tea throughout the day.

Always have a challenge in mind, and make it your mission to achieve it.

  • “I will run 1 extra minute today”. “I will try Yoga this weekend”. “I will perform a push up” “I will walk into the weight section with confidence, and bang out some bicep curls like the best of ‘em!”.

Pack your gym clothes for the next day in a bag by the front door, or lay them out so you can quickly get dressed and start your morning off right. Or…sleep in them!

Don’t think of exercise as a chore. It should be something that you enjoy because it makes you look and feel good. Figure out what type of exercise interests you, and use that as your starting point.

  • Incorporate cardio, strength training, and stretching into your routine, and if you are unsure about how to perform a certain movement, or how to work a piece of equipment, be sure to ask a trainer at your gym, or the class instructor. It is their JOB to help you.

If it feels too easy, it probably is.

  • If you don’t feel like you’re working out, then bump up the intensity. Don’t be afraid to sweat, or feel the burn when lifting weights. Those moments of discomfort are what change and challenge our body.

Realize that everyone is here for the same reason. The gym can be an intimidating place at first, but it’s important to realize that nobody is any better than another when it comes to exercise. Our goals may vary, but the fact that we are taking care of ourselves is what we all have in common.

All you need is yourself, and a little room. If you do not have a gym membership, use your living room as your workout area and your body as resistance. Push ups, squats, jumping jacks and mountain climbers are all challenging movements that target a large group of muscles and speed up the metabolism.

Remember why you are doing this. Whether it is for weight loss, muscle tone, lowering cholesterol, or stress management, remember why you are taking the time to workout and eat well. As the weeks pass, you will no longer need the reminder. It will become a part of your life that will continue to benefit you in more ways than one.

A healthy body is a happy body. Take care of yourself because no one else will. You are your own worst enemy, and best friend all in one. Become one with yourself, listen to your body, and begin to feel amazing.

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Peas and Crayons

Playlists and Pine Trees

Does anyone else feel like the time between Thanksgiving and Christmas is a lot closer than it really is?

Not that one month is a long time, but I always end Thanksgiving break with the notion that Christmas is like..two weeks away; One long weekend, quickly followed by another.

I guess we are all ready for a break once the end of the year rolls around, and though I have not started my Christmas shopping yet, I did get a head start on the decorating process!

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Matt and I are still debating on cutting down a real tree vs. buying a fake one this year. We both agree that a real tree makes Christmas feel like Christmas, however carrying it in and out of our apartment and picking pine needles out of the carpet for weeks can become a rather strenuous task.

(plus I really want a white tree this year, and I’ll do whatever it takes to get it)

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So along with decorating for the holidays, I also created a new workout and playlist for some Post Thanksgiving/Pre Christmas Fat Burning Fun!

Circuit workout

  • Beautiful People: Chris Brown
  • Shooting Star: David Rush (LMFAO)
  • I Can Only Imagine: David Guetta (Christ Brown)
  • Fire: Scooter
  • Dance in the Dark: Lady Gaga
  • Don’t Wake Me Up: Chris Brown
  • Bad Influence: Pink
  • Teeth: Lady Gaga
  • Seek Bromance: Tim Berg (Avicii)
  • Numb: Usher
  • Burn It To The Ground: NickelBack
  • Memories: Weezer

Enjoy!!

OH! One more thing…

I have been loving the addition of 1-2 Tbsp. of ground flaxseeds in my oatmeal.

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Allowing the oats and flax to settle in water for 10 minutes before heating in the microwave creates a fluffy, creamy texture, and it’s the perfect way to add some healthy fats to breakfast.

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  • 1/3 cup oats
  • 1.5 tbsp. ground flax
  • 1 scoop Sunwarrior Protein
  • 1/4 chopped apple
  • pumpkin pie spice & cinnamon

Deeelicious

side note: to create a vegan egg, mix 3 tbsp. water with 1 tbsp. ground flax, allowing to settle for 15 minutes. Best results are when placed in the fridge during that time.

So If you’re not a fan of Egg White Oats…

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Or if you just don’t eat eggs for that matter, try this version next time Smile.

If…

If the weather stayed this mild…

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Berries would always be in season

cottage cheese, kamut puffs, ground flax, berries and banana

If a bottle of wine was hydrating…

It would compliment our health, not just our fish

wild salmon with fire roasted veggies

If Honey Crisp apples could be found all year round…

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I would forget how much I love a sliced pear

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If all bell peppers, were rainbow bell peppers…

They would make my already bright dishes, brighter

kale salad with edamame and nutritional yeast

kale, carrots, hemp seeds and edamame

And if you know of a better combo than mashed banana, peanut flour and cinnamon on a rice cake…

I’m listening.

Food and Foliage

Hi!

Yes, I’m still alive. I’ve just been busy working, living, and enjoying the colorful month of October.

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And then creating Fall foliage inspired dishes Smile

As previously mentioned, I have been adding more plant based protein into my diet, and so far it’s going really well.

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nuts&seeds, nutritional yeast, beans, edamame, broccoli, kale, peanut flour, oats, quinoa, Sunwarrior protein powder…just to name a few lol

And as for my animal based proteins…

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wild caught salmon

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egg whites, peanut flour, rice cake. Try it.

And this delicious concoction

Italian Turkey Chili.

  • 1lb 99% Lean Ground Turkey, browned in a skillet with black pepper before adding to crock pot
  • 1 can white beans (I used cannellini)
  • 1 can crushed tomatoes (28 oz)
  • 1/2 red, 1/2 yellow bell pepper, chopped
  • 1/2 white onion, sliced
  • 1 bag frozen brown rice (I used steam fresh)
  • 2 cups frozen spinach

to taste…

  • oregano
  • red pepper flakes
  • minced garlic
  • cayenne pepper
  • dash of ground cinnamon

cook on low for 6 hours, or high for 4 hours.

I love when my meals look like a rainbow Smile

The next time you make prepare a meal, make sure to add some color to your plate.

Color=Nutrient variety= Boatload of benefits!

What colors are you eating today?