Eating {Lately}

Posted on May 8, 2013 by Jenna-Marie

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!

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!

egg white oats with chia seeds, cinnamon, and blueberries

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

sliced apples and raw almond butter

pre-halved avocados. love this

chicken breast with Mr. Dash seasonings

Green Juice from Starbucks. Perfect grab and go snack.

egg whites, kale and ground cauliflower

plenty of veggies. All varieties.

Dandelion Root Tea. Will be posting about this soon.

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

Honey, I’m Home.

Posted on September 12, 2012 by Jenna-Marie

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

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.

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.

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

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.

easy, filling salads are the best

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

Go For a Walk

Posted on August 21, 2012 by Jenna-Marie

So my car is unexpectedly in the shop for 24 hours, which has left me with only my feet as a means of transportation.

arriving at the gym after a refreshing 15 minute run

Breakfast: No Salt Added Cottage Cheese, Raw Almond Butter, Blueberries and Cinnamon with a side of toasted Ezekiel bread.

Perfect fuel for a morning on foot.

While I agree that cars play a major role in today’s hustle and bustle of life, it was liberating to let my feet carry me to my destination, rather than having my car lazily drive me 5 minutes up the road.

When we have legs that work, we need to use them more often.

As a matter of fact, I am always expressing to Matt that when we buy our first home, one of the most important aspects, to me, is that it is in close proximity to the center of town.

I want to walk to the market, the coffee shop, and the adorable boutiques that line the picturesque streets. And the closer, the better.

Whether we live in the city, or a town close to it, having the luxury to choose whether I want to walk, ride, or drive into town is something that I’ve always desired.

Not only will it save money on gas, but walking helps balance out the body and gives you time to reflect.

Make your heart healthy, your mind clear, and your muscles strong.

Remember, a body in motion stays in motion, so start using your legs whenever possible.

P.S! Head over the Frozen Oikos Decathlon page and vote for my team, Peach Mango.

When you do, you will receive a coupon towards a pint of Frozen Oikos, and each additional vote, you get one per day, gets you closer to the grand prize; $500 to Patagonia and 1 year’s worth of Stonyfield products!

Protein Coffee

Posted on August 11, 2012 by Jenna-Marie

Nothing like a nice cup of Protein Coffee before Spin Class Smile

Black coffee mixed with 1/2 scoop Sunwarrior protein powder and 1 packet of Truvia.

Mocha-Hot Chocolate-Heaven in a glass

Along with 1/2 sliced Fuji apple, this combination gave me an awesome energy boost that lasted through a class of crazy intervals, isolated climbs, and full out downhill sprints.

I can confidently say that I rocked this class from start to finish, which is one of the best feelings in the world.

Post Workout meal

Greek yogurt with Kashi, blueberries, the other half on my Fuji apple, cinnamon and raw almond butter.

Now onto the weekend!

Leg-Go Supersets!

Posted on July 17, 2012 by Jenna-Marie

My legs are screaming at me right now.

Why?

I’ll show you.

Warm up:

1 minute Jumping Jacks
1 minute: High Knees
1 minute: Butt Kicks

Leg-go Supersets!

Set 1: Leg extension: 3×15
Set 2: Hamstring Curl: 3×15

Set 1: Leg Press: 4×15 (2 sets wide, 2 sets narrow)
Set 2: Jump Squats: 4×15

Set 1: Alternating Lunges: 3×15 (per leg, with dumbbells)
Set 2: Step Ups: 3×15 (per leg, with dumbbells)

Set 1: Side Lunge: 3×10 (per leg)
Set 2: Skaters: 3×30 second each

Hip Bridge with weighted plate: 3×15
Low Plank with Leg Lifts: 3×10 (per leg)

squeeze, squeeze squeeze Smile

- Finish with 10 minutes on the elliptical at level 5.

Recovery Snack

Blueberry Muffin Mug Cake

2 T Coconut Flour
1 tsp cinnamon
1/4 cup blueberries
1/4 sliced banana
3/4 cup liquid eggwhites
1/4 cup water

heat for 5-6 minutes in a microwave safe bowl, and enjoy.

It is so so so important to fuel your body both before, and after your workouts.

If you have no food in your belly, your body will naturally turn to your muscles for energy, eating them away and hindering your progress.

This is not what you want!

You’ve spent time building those muscles, protecting your bones, and creating a fit, toned physique. Don’t waste your time by neglecting to eat before you train.

A carb, healthy fat, and some protein is the way to go.

You will feel stronger, last longer, and get an overall better workout if you EAT EAT EAT! Plus, you will get better results, which is what we all want, right?

My pre-workout snack consisted of plain Greek yogurt mixed with cinnamon and raw almond butter, spread onto a gluten free rice cake.

Feed your muscles. Feel energized. Get a great workout.

It’s that simple.

Now go work those gorgeous legs of yours Smile

FULL time Trainer

Posted on July 5, 2012 by Jenna-Marie

I am a Personal trainer who cannot say “no” to the smell of a burger, or desserts that look like this.

Who could say no to that!?

Not me Smile

If you workout regularly and eat healthy 90% of the time like I do, then you shouldn’t feel guilty when you’ve eaten too much, or “cheated” on your diet.

What’s done is done, don’t dwell on it. Today is a new day to start fresh.

Get yourself back on track by eating clean, and making it a priority to get your workout in. By the end of the day, you will forget all about that oh so delicious slice of pie Smile .

Unless it’s still in your fridge, and in that case, throw it away immediately!

Ella is the queen of over eating, yet she remains confident, even after she splurges on table food

Gorgeous

We headed over to the lake in Wakefield yesterday evening to walk around, listen to music and watch the fireworks. .

They ended just as a thunderstorm began to roll in at a rapid pace. It was cool to watch a battle unfold between the colorful explosions and crazy zig-zaging lightning in the sky.

Unsafe..but cool

Matt and I were on his motorcycle, and I luckily only got pelted in the face with a few quarter sized rain drops on the way home.

No biggie Smile

This morning’s breakfast was similar to yesterday’s “Crumbled blueberry muffin”, however this time I decided to scramble it at the end to make the consistency a bit more “oatmeal-ish”

1.5 Tbsp organic coconut flour
3/4 cup liquid egg whites
1/4 cup water
1/2 sliced banana
blueberries
cinnamon and a few drops of liquid Stevia

cooked for 5 minutes in the microwave and scrambled with a spoon at the end.

It was good!, and kept me full all morning.

I just finished my pre-workout snack of Greek yogurt, chia seeds, raw almond butter and blueberries, and will soon be on my way to the gym for a workout.

Today’s routine:

Cardio: 10 minute Incline walk. 20 minute Stair Mill. 20 Minute Elliptical.

Abs:

10 stability ball rollouts.
10 plank knee twists (per side).
10 mountain climbers.
10 second plank with right leg lifted.
10 second plank with left leg lifted.
10 second plank.

repeat 3-5x

Tomorrow is already Friday, and it looks like another HOT weekend ahead!

Let’s see what you’ve got, July!

Let the Sunshine In.

Posted on June 15, 2012 by Jenna-Marie

Weekends here!!!

And it’s gonna be beautiful!!

I decided to run around the lake this afternoon, so I snacked on a rice cake with protein spread, cinnamon and blueberries beforehand.

1 scoop Sunwarrior vanilla
1 tsp cinnamon
water added slowly until mixture thickens.

Today is no day to be sitting indoors.

Sunny Friday’s are the best

After my run, I stopped by my favorite country store, Calareso’s, to grab a few things. I came across this drink in the freezer and decided to try it out.

“Bai” means “pure” in Mandarin, and each bottle is infused with coffeefruit for a boost of antioxidants.

It’s juicy, refreshing, and for 10 calories per bottle, the perfect treat on a hot day.

Along with my free-radical fighting beverage, I also stocked up on fruit, veggies, whole wheat bread, and Reese Cups

Yes..Reese Cups. I refuse to live without them.

As I began washing and slicing my vegetables, my hunger began to make itself known. I made myself a salad with shredded brussel sprouts, chopped carrots, mushrooms, blueberries and sliced turkey breast with balsamic vinegar.

Along with 1/2 a large Gala apple, spread with 1/2 Tbsp. of raw almond butter

such a winning combination.

So…What are your plans for the weekend?

Make sure to hit the beach, take your workout outside, barbecue and enjoy your life!

and wear your sunscreen!

You work too hard to keep your body fit. Don’t ruin it with sun damage.

xoxo

300 Rep AB Routine

Posted on March 12, 2012 by Jenna-Marie

Oh my delicious coffee…

The sweet taste of French toast, with a smooth aroma of buttery maple syrup.

Add some cinnamon and you’ve got yourself a cup of your favorite breakfast..minus the calories.

Win!

Breakfast this morning was a container of Banana Cocoa Protein Oatmeal

1/3 cup raw oats
1 scoop chocolate SunWarrior protein powder
1tsp unsweetened cocoa powder
1/2 sliced banana
1tbsp Chia seeds

Nothing better than starting the day off with chocolate Smile

I took myself on a relaxing walk around the lake this afternoon, then completed an AB routine that left my muscles screaming!

I love it.

300 Rep AB Routine

20 bicycle crunch
20 total body crunch (touching elbows to knees, lifting hips and shoulders off the ground)
20 toe touches
20 regular crunch
20 bicycle crunch

go down the list, break 1 minute, and repeat 2 more times.

Make sure to breathe out as you contract, and don’t rush through the movements.

I ended with 3 sets of walking planks:

5 reps starting with right arm
5 arms starting with left arm.

break 30 seconds and repeat.

Stretch.

A bowl of cottage cheese was waiting for me in the fridge before I got started on dinner

1/2 cup cottage cheese
1/4 cup frozen berries
1/2 Tbsp raw almond butter
cinnamon

I’d hate to turn the oven on since it’s so nice out, but I need to roast my veggies for the week.

This is when a grill would come in handy.

Roasted Vegetables

Preheat oven to 400 degrees and drizzle your veggies with olive oil, coconut oil or cooking spray. (use a tsp of oil for every cup of vegetables)
Single layer your vegetables on a baking sheet lined with aluminum foil.
Sprinkle with seasoning of choice(salt&pepper, rosemary, cumin, etc)

Adjust time accordingly, based on what you are roasting.

It takes about 30 minutes for most, unless you are making root vegetables such as potatoes, carrots and parsnips. These can take about 45 minutes to an hour.

Use the 30 minute mark as your halfway point to check the progress.

Day one of this week..Done!

Check out my newly added “V.I.P List” page for recipes, workouts, and helpful posts!

I Like It Raw

Posted on December 10, 2011 by Jenna-Marie

I’ve recently converted to Raw Almond Butter over Roasted Almond Butter.

Raw

Roasted

Though it’s a personal preference, I found in terms of texture and taste, Raw AB has my vote.

I love the grindy (is that a word?) and thick texture of the butter, along with the natural flavor that the almonds possess.

From the MaraNatha Website:

Raw nut butter products are not subjected to treatment or heat prior to the grinding process. These items are often preferred by people who are looking for minimally processed food that is “as close to Nature” as possible.
Roasted nut butters are baked or heated to produce a desired flavor and/or color prior to grinding. Some manufacturers use oil in the roasting process

Try it out and see if you like it!

I purchased my jar at Trader Joe’s, but I’m sure you will find it at another grocery store as well Smile .

Breakfast: Strawberry Banana Protein Oats

1/3 C oats
1/3 C liquid egg whites
1/2 banana
2 large strawberries
cinnamon

1/2 T of Raw AB

Served along side Newman’s Own Organic coffee with Truvia and a relaxing Eucalyptus candle.

Today’s Workout:

Spin Class.
Abs.
Stretching.

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