Eating {Lately}

It’s been a while since I’ve done a post about my recent meals, so what better day than What I Ate Wednesday to write one!

Peas and Crayons

Since my schedule has gotten much more busy, and only getting busier, you can always follow my Instagram @JENAMAR1E to view my photos of food, fitness, and whatever else I am up to daily.

OK..ready, set, eat!

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egg white oats with chia seeds, cinnamon, and blueberries

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cooked and cooled oats, chia seeds, strawberries and cinnamon topped with plain Greek yogurt.

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sliced apples and raw almond butter

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pre-halved avocados. love this

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chicken breast with Mr. Dash seasonings

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Green Juice from Starbucks. Perfect grab and go snack.

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egg whites, kale and ground cauliflower

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plenty of veggies. All varieties.

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Dandelion Root Tea. Will be posting about this soon.

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and unsweetened passion tea. My go to warm weather beverage.

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Battles

When life hands you Lemons…

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Cleanse Smile.

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And when Chobani sends you free samples of their new flavors to try…

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Battle them against each other.

Battle of the ‘Bani’s!

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Banana 2% vs. Pear 0%

Both delicious. Both satisfying. Both filled with real bites of fruit.

But there can only be one winner, and in my opinion, Pear 0% takes the prize.

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It’s refreshing, not overly sweet, and actually TASTES like pear…Which for a yogurt flavor, could get a little tricky.

Thank you to Chobani for helping make snacking healthy an easy part to our day.

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And for inspiring a new workout that pins our opposing muscles against each other for a quick and effective total body burn!

Body Part Battle

Make sure to use proper form and take breaks when you need to.

Enjoy!

Delivery!

Hi!

I finally have a second to sit down and blog!

Between work, teaching spin, planning a wedding, and living life in general, it has been hard to find time to write a post.

But that’s what Instagram is for right?..right?

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When I go missing for a few days, just know that you can always find me there Smile

IG name: JENAMAR1E

SO, even though this week has been hectic, it has also been packed with all sorts of deliveries!

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peanut flour, sunflower seed butter, and a sample of Amazing Meal from iherb.com

use my code VOZ131 for $5.00 of your first purchase of $40 or more

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The generous people over at Chobani sent me some new flavors to try, Banana 2%, Pear 0%, Chobani Bite Fig with Orange Zest, and Chobani Bite Coffee with Dark Chocolate Chips! I will do a recap on them very soon!

They also sent over a complimentary spoon, which I love!

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My Sunwarrior protein also arrived, which was perfect since I was down to my last scoop!

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But of all the deliveries that I received the week, the best one by far was the birth of my brand new niece named Sofia, who arrived on 1/31/2113.

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My family keeps on expanding, and I am loving every minute of it!

xoxo

Your take on TBL.

Who watched The Biggest Loser?

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What do you think so far? I must admit that I often cringe when I watch this show.

As a trainer and spin instructor, I have always been taught to start from the bottom and work my way up with an individual or group setting.

This does not mean having my clients work out for hours a day, performing exercises that their body’s can’t handle, having them run up hills when they can hardly walk up stairs, or screaming in their face, bringing their excitement level down to a ZERO.

Don’t get me wrong, I understand tough love, and the fact that the trainers have emergency personal on hand when their team starts to go into cardiac arrest, but I feel like this show may set a bad example for both future trainers and those who feel lost in regards to their weight.

Working out shouldn’t be about someone yelling in your face in a degrading manner, or making you feel weak for having unresolved emotional baggage. Yes, trainers are coaches who take no B.S, but we must also stand as a mentor and motivator for our clients. That is how I look at my job anyway, and I was glad to see that Jillian finally sat down with her team and talked to them like actual human beings.

Also, the children on this season break my heart. They are looking for acceptance through a mirror and feel as if being smaller will equal happiness, which we all know is not true. It makes me angry and eager to help in any way I can.

On Monday night, I had the pleasure of assistant teaching a spin class for kids and young teens at the studio that I sub at. We will be holding a 4 week program for kids to learn how to set up their bikes and exercise to fun music with people their own age.

And let me tell you…We had a BLAST in this class.

The kids were dancing and singing along to our playlist, while getting a great workout to benefit their overall health. It was so refreshing to teach an enthusiastic, free spirited group, and I look forward to the next few weeks that I get to spend with them.

It just goes to show that kids are more likely to exercise if they are having fun, and it is up to us to keep them motivated and moving! If more gyms and studios put together exciting activities for kids to come together and workout in a comfortable atmosphere, we will begin to see a change in the obesity epidemic.

Here are a few examples of what I have been eating lately to help keep me energized for my own workouts.

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oats with Sunwarrior protein, peanut flour, and blueberries

I like my oatmeal thick, as you can see 

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Chobani plain Greek yogurt with 1/2 chopped apple, blueberries and whole grain cereal

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mixed greens with 1/2 cup egg whites, steamed vegetables and hummus

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raw veggies with Greek yogurt and almonds

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lean ground turkey with sweet potatoes

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grilled chicken salads

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apples and almond butter

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and a favorite night time snack, sprinkled with some dark chocolate cocoa powder and toasted nuts.

Also, here is a fun Leg Routine for you guys to tackle this week.

Remember to always have confidence in yourself, do not let your mind trick you into thinking that you cannot perform a task, and do not let fear get in the way of your dreams.

You are stronger than you think.

Use any type of weight you like; barbell, dumbbells, medicine balls, kettle bells, or body weight.

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(adductor squats) or Goblet squats

Enjoy! xoxo

Peas and Crayons

If & I Can’t…

Is anyone else’s Instagram acting up? Mine won’t allow me to take pictures, and my camera keeps shutting off every time I try to use it.

help!

So it’s been a pretty busy week, and it’s only getting busier. I’m grateful for the opportunities that are coming my way, and I’m learning to push past my fears and go after what I want.

Once I let go of any fears, or “what if’s” that creep into my mind, confidence comes pouring out of me and I am FINE.

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oats, ground flax, vanilla Sunwarrior, pumpkin pie spice and blueberries.

It’s easy to get lost in a routine that feels “safe”, and we often end up stuck in one place for way too long. Recognizing when the time is right to finally turn the page and begin a new chapter is the first step towards reaching our “happy place”.

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It’s an intimidating process, especially when it regards concurring something that we’ve always wanted and possibly failing at it. 

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grilled broccoli and asparagus with marinated lemon pepper chicken tenders.

At the end of the day, it’s often our own insecurities that hold us back.

All you need is one chance to prove to yourself that you can do whatever you put your mind to, and once you take that first step, the sky is the limit.

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Don’t Be Afraid

Chicken and Cabbage Vegetable Soup

I have a cough.

I can’t stop sneezing.

And the only cure for my sickness is currently cooking away in the crock pot.

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Find out it is what at the end of this post Smile

So..Hot & Sweet Mustard is back in my pantry, and I’ve been putting it on anything, and everything, that I can.

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wild arugula, chopped sweet potato, kumato tomatoes and shredded chicken

But if you’re not a fan of mustard, or do not have a Trader Joe’s in your area, I also have another dressing that’s every peanut lovers dream.

2 tbsp. Peanut Flour + 1/3 of Water: Mix to desired consistency, and drizzle over your salad, stir fry, or even your Sunday morning pancakes.

spinach,baby carrots, broccoli and egg white scramble, topped with peanut flour dressing and a sprinkle of cinnamon for a hint of sweetness.

This dressing resembles the peanut sauce that you find at Japanese restaurants, which Matt and I went to this weekend to tackle our Sushi craving head on.

Salmon Maki and Tekka (tuna) Maki with brown rice and extra ginger

Luckily, Matt doesn’t like ginger, so I got it all to myself Smile

(You can find peanut flour and other healthy items at @ iHerb. Use my promo code, VOZ131, to receive $10.00 off of your first purchase of $40 or more, or $5.00 off your purchase of less than $40!!)

Go quick!

OK, as promised, here is my crock pot recipe for Chicken and Cabbage Vegetable Soup

Ingredients

  • 5 cups Low Sodium, Fat Free Chicken Broth, or Vegetable Broth. (I used vegetable) Add more broth, or water if needed
  • 3 stalks celery, chopped
  • 3 chopped carrots
  • 1 cup peas ( I used frozen)
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 3 cups purple (or green) cabbage, thinly sliced
  • 3 uncooked boneless, skinless chicken breast (about 1-1.5lbs)
  • 1/4 tsp black pepper
  • 1/4 tsp parsley
  • shake of red pepper flakes

Directions.

  • Add all of the ingredients into a crock pot and cook on low for 8 hours, or high for 5-6 hours.
  • Once the chicken appears cooked, remove it from the soup and let it cool slightly before shredding it with a fork.
  • Add shredded chicken back to soup and heat for remaining time.

And while you wait for it to be ready, snack on this Smile

Greek yogurt, honey crisp apple, ground flax and cinnamon.

Or try a slice of my Dark Chocolate Pumpkin Bread

Dinner is looking good tonight.

Get It Done

Why can’t Honey Crisp apples be available all year round?

1/2 chopped h.c apple with Greek yogurt, cinnamon, ground flax and a small handful of blueberries.

such a good combo.

So since my days have been all sorts of crazy lately, I’ve had to fit in workouts whenever and wherever I can.

I got my pen and paper out to create this quick and sweaty total body circuit, which was completed right in my living room with dumbbells and my own body weight.

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It got the job done. Enjoy!! xoxo

Honey, I’m Home.

Honey Crisp apples are back in the produce aisle, and I made sure to snag a few before everyone caught on.

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Besides Gala and Fuji, Honey Crisp apples are my absolute favorite.

They are crunchy, sweet, and perfect for dipping in almond butter, which I eagerly opened a new jar of today.

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Although I’m excited about my Honey’s return, my breakfast has been overflowing with ripe peachs, fresh blueberries, and chopped raw almonds with plain Greek yogurt.

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I mean, it is going to be in the 80’s for the rest of the week, so I’m enjoying every bite of Summer fruit till the very last day.

blueberries…don’t go!

Pre Workout Snack

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  • 1/2 cooked and cooled sweet potato with coconut oil and cinnamon.
  • 1/2 cup egg whites on the side

Workout

-20 minute Elliptical HIIT-

1 minute fast; 1 minute recovery @ level 8

Followed by a quick lower body burner

  • 10 squats w/ 20lb barbell
  • 10 squat jumps (no weight)
  • 10 second squat hold
  • 10 squats (bodyweight)

rest 45 seconds to 1 minute and repeat 2-3x

Abs

  • 20 bicycle crunch
  • 20 reverse crunch
  • 20 toe touches
  • 20 plank crossovers (knee to opposite elbow)

repeat 2-3x

Post workout, I craved a refreshing tuna salad, so I topped of some bib lettuce and spinach with a can of Albacore tuna mixed with 1 tbsp. Greek yogurt and a dash of black pepper. On the side, corn on the cob and the other half of my sweet potato, all drizzled with sriracha for a spicy and delicious combo.

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easy, filling salads are the best :)

Peas and Crayons

Come Fall, What’s your favorite type of apple?

Tape it up, Suck it up, and GO!

Coffee was my friend today

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I’m still exhausted from my crazy weekend, but the show must go on!

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Chobani, blueberries, almond butter and Kashi with cinnamon

While I was away, knowing that my eating and drinking was not going to be the best, I made sure to fit in a workout 2 out of the 3 days I was there.

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No one was ever in the tiny fitness center at the campground, so this made it easy for me to bang out a workout before the day got started.

Oh, by the way, I walked into the hard corner of Matt’s suitcase on Thursday night, TWICE, and semi broke my pinky toe on .

So what did that mean? Besides the fact that I’m a genius…

Tape it up, suck it up, ice it up, and go!

Then throw on flip flops because sneakers hurt like hell Smile

On Friday, I completed my 500 Rockin’ Reps routine, followed by 10 minutes of HIIT on the treadmill to keep my metabolism roaring throughout the afternoon.

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Since Saturday morning was accompanied by a hangover, I did a moderate 45 minutes on the elliptical, with some stretching to help ease the pain.

Tons of water, frozen grapes, and peanut butter covered rice cakes, and I emerged a new woman ready for round two!

As far as healthy snacks go, I did bring along some Greek yogurt, almonds, fruit and raw vegetables, but when Nutella, Oreos, and S’mores are involved…They clearly win the battle over campfire snacking.

baby carrots and apples vs. a s’more…not even a contest.

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This is why balance is so important.

Taste what you want to taste, make yourself a cocktail, eat what is being barbecued, and go on with your workout as you normally would the following morning.

You don’t eat like this all of the time, so pour yourself a glass (or solo cup) of Sauvignon Blanc and enjoy it!

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There is always tomorrow, but live for today.

I’m off to ice my foot.

ouch.

Cho Good!

Dear Chobani,

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You sure know how to make a girl smile Smile

Thank you for the generous package, and for supplying my family, co-workers, and myself with delicious protein packed snacks for the next few days.

(I was going to keep them all for myself, but I thought I’d share with the other Chobani lovers in my life)

You are delicious.

You are filling.

And you will forever have a place in my fridge.

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