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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First Time Spinning Tips

My Spin class this morning was awesome.

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I love to see so many eager spinners ready to start the day off on the right foot…or pedal.

Here’s today’s playlist filled with lots of sprints, hill climbs, and running flats.

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Followed by a post workout, protein packed breakfast

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  • 1/3 cup oats
  • 3/4 cup egg whites
  • 1/2 chopped Jazz apple.
  • cinnamon.

carbs and protein=refueled and replenished.

I love to teach Spinning, but I have also met SO many people who are intimidated to take a class, whether because of negative past experiences, or because they do not feel “in shape enough” to keep up.

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These thoughts and fears are understandable, yet unnecessary. Spinning is a solo workout done in a group setting. 

From newbies to pros, Spinning is a total body workout that can be done according to your very own fitness level. You control the resistance, you choose the intensity, you choose the ride. The instructor is there to guide you, but whether or not you follow their every move is up to you.

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No one is watching you, judging you, or criticizing you. It’s just you, your bike and the music, so get ready to sweat.

Here are my tips to bring with you to your first Spinning class.

  • Bring a towel and enough water to keep you hydrated. (40 ounces before and 40 ounces after) You will sweat…a lot
  • Inform the instructor that this is your first class, and ask for help finding your settings. Proper bike set up is very important for form, comfort, and the overall Spinning experience.
  • Make sure your emergency button is working correctly, your pedals are not skipping, and your bike is not wobbly.
  • Go at your own pace. This is YOUR ride,. You know your body’s limits, so do what works for you.
  • Spinning shoes are amazing, but if you do not own a pair, make sure your sneakers are snug, and that your foot is strapped tightly to the pedal.
  • Do not wear baggy pants. Yoga pants, Capri pants or cycle shorts are best, along with a fitted tank or slightly loose T-shirt. You do not want your clothing getting in the way, nor do you want to feel bulky.
  • Ride with an open mind. Every instructor’s style is different, so do not swear off Spinning forever if your first class is not what you expected. Find a class a class that best fits you.
  • Let loose. Spinning is all about having fun, sweating, and working out to energizing music. It’s not as serious as it may seem, and you will find yourself getting better, stronger, and more comfortable with each class.
  • Sing along, feel the music, zone out, and RELAX.

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{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

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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

A “Falling” Workout

The pumpkin is officially hung on my door

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one of the many unused findings in parents garage Smile

Let the fun begin!

Before heading to the gym this morning, I sipped on a cup of cinnamon protein coffee, along with 1/2 a frozen banana on the side for an extra dose of energy

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In honor of the first day of Fall, I made up a circuit workout filled with a variety of “Falling” exercises.

I’m so festive.

Fall Workout

It was awesome.

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If that workout is too intense, go through the list 3x, 5x, or complete each exercise 2-3x for 10-15 reps before moving onto the next.

Whichever way you do it, make sure it is at your fitness level and rock it!

Post-Workout, I made myself a bowl of egg white oats with the other half of my banana, blueberries, and a heavy shower of cinnamon.

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Prepared in my new microwave that Matt brought home, after I informed him that our old one had unexpectedly died.

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We later realized that the outlet was the one that didn’t work, not the microwave.

oops! Smile

However, with Matt being the ultimate electrician, he hooked up our old microwave in his van so he can heat up his meals while at work.

I’m telling you, this kid would put both MacGyver and Man vs. Wild to shame.

MacGyver? Kenny Chesney?…Don’t they look alike!?

Minus the hair, of course

Ok, I’m done here. Enjoy your weekend everyone! xoxo

That’s What I Love About Sunday.

The weather today is glorious, and what Sunday afternoons are made of; windows open, natural lighting, and a comforting candle to fill the room with it’s invisible embrace.

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Spiced pumpkin floated through my apartment 5 minutes after lighting the wooden wick, and I am obsessed with it’s strong scent and crackling features.

It is heavenly.

Breakfast was a bowl of egg white oats, ground flax, sliced banana, blueberries and cinnamon.

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Perfect fuel for tackling the wild beasts that inhabit the aisles of Stop & Shop on a Sunday morning.

They swerve around you in the parking lot, charge and leap towards the ticket dispenser at the deli, and sneakily stare as you proceed through self checkout.

It’s quite a scene, but the fridge must be filled.

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Matt’s side. My side.

At least I got him eating organic yogurt Smile

After my grocery store safari and the daunting task of putting everything away, I needed a small snack to hold me over till lunch.

Today is my day off from the gym, but my appetite is anything but tamed

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Grape tomato meet cottage cheese. Cottage cheese, meet grape tomato.

It’s important to keep fueling your muscles, even on rest days.

Don’t listen to that voice that tells you to eat less because your moving less. Eat as you normally eat, snack as you normally snack, and go about your day.

This is how we repair and change our body. It needs rest, just as we need sleep.

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While relaxing last night, I finally finished Insurgent, and I cannot wait for the third book to come out.

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If you loved The Hunger Games, you will love love love the Divergent and Insurgent. They are full of suspense from start to finish.

Well, this gorgeous is day is creeping by, and we have the Pat’s game and Sunday dinner to look forward too.

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Simply the best.

Abby Cadabby

Is anyone else as obsessed as I am about the fact that MTV has been replaying episodes of The Hills and Laguna Beach?

It’s okay, I hated to admit it myself.

Oh Heidi…

Anyway.. after a 20 minute run in with the Stair Mill at level 8 to get the juices flowin’, my workout this morning was all about shoulders and abs.

Shaky Shoulders

  • Dumbbell Shoulder Press: 4×15 reps
  • Upright row: 3×15
  • Front Raise: 3×12
  • Lateral Raise: 3×12
  • V-Push Ups: 3×10

I followed with this AB routine that I made up a few days ago, and it’s definitely a killer.

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But it works! Smile.

Post Workout Egg white Chia Oats

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  • soak 1/3 cup raw oats, 1 tsp cinnamon, water and 1 Tbsp chia seeds for 15 minutes so the chia seeds can gel.
  • microwave the mixture for 1 minute before adding 3/4 cup egg whites and 1/2 thinly sliced banana.
  • Heat again for 2-3 minutes and top with more cinnamon and blueberries

Yum.

Well…I’m off to spend the day with the birthday girl

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Happy Birthday, Mumma!

Enjoy your Friday xoxo

A Kick in the Gut

I was really looking forward to working out with Shaun T this past Saturday at Boston College, however my stomach had other plans in mind, causing me to miss it.

Talk about a kick in the gut.

Luckily I felt better on Sunday, so I made myself some breakfast and got back to it

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  • 1/4 cup oats
  • 1/3 cup AllWhites
  • 1/4 sliced banana
  • cinnamon and nutmeg.

after microwaving the above ingredients for about 2.5 minutes,  I stirred in 1/2 T of raw almond butter, and topped it off with fresh blueberries and more cinnamon.

About an hour later, it was time to sweat. And sweat i did.

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I love the satisfaction of knowing I got a good workout when I’m done

My legs are also shaping out nicely from all those butt kicks, suicides and power squats.

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It’s the worst feeling as you do them, but the best feeling when you done.

Post workout Smoothie

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  • 1 scoop chocolate sunwarrior
  • 1/2 cup frozen mixed berries
  • 1/2 cup unsweetened almond milk
  • 1 handful raw spinach
  • water and a lot of ice.
  • Topped with 1/4 cup Kashi

I relaxed for the rest of the day by my parents pool while snacking on a delicious bowl of fresh fruit, my favorite summer staple.

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berries, kiwi, pineapple, mango and papaya.

Paired with this delicious and refreshing ice cream.

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It was a perfect combination, on a perfect sunny day