Sisters Are Forever

Wow my posts lately have been getting a little deep! But that’s okay, talking about something other than food and fitness is a little refreshing ūüôā

But first- remember when I said workout buddies are the best? They are ten times better when it is your sister!

Since I am on Easter Break (Happy Good Friday!), my sister and I decided to hit the gym early before a day of dress shopping and bonding.¬† Our cardio went a little longer than usual because we were so busy catching up and chatting.¬† We spent 15 grueling minutes on the treadmill before hitting the elliptical for 25 minutes.¬† After we went up stairs to stretch and went our separate ways to complete some strength training. I followed Julie’s Super Fast Super Sweaty Circuit Workout.

I then added on:

50 squats with 10lb dumbbells

25 crunches

Some more chatting haha!

We left the gym sweaty and happy that we had made time to fit in a workout.  Breakfast was on the agenda next! I started with a cup of coffee and my new Dairy-Free Coconut milk Hazelnut Creamer! Yay for being dairy-free!

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It was Hazelnuty deliciousness! While sipping on that, I started to make my Paleo Pumpkin Pancakes.  However, we were out of gluten-free flour, so they were just healthy pumpkin pancakes.

There is nothing better than spending a relaxing Friday with your sister.  My sister and I do not see much of each other because I am away at school, so any time we get is really special.  She is by far my best friend and understands me completely.  For those of you who have a sister, you understand the bond I am describing.  Anna and I always have a ton of fun together and we enjoy acting silly together. My sister is like a built-in  best friend, I can be myself around her because she has never know anything different.  Through thick and thin she is always there.  I just hope that others experience what we do because it is truly special.

sister 2

sister 3me and the sister

Sisters Are Forever!!

Questions of the Day:

How do you spend time with your family?

Cookies N’ Banana Oats

Do I have a delicious, mouth-watering breakfast for you! Happy Tuesday!

Before we get to that, let’s recap a few things.¬† Last night I got home from work late and was not super hungry.¬† I opted for a small dinner and a little dessert.¬† I topped a Morning Star Tomato and Basil Pizza Burger with my dairy-free cheese.¬† I added some cherry tomatoes on the side.

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For a little sweetness before bed, I had a Paleo Brownie.

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It’s amazing how after a weekend of treats and overeating, what one day of clean eating can do.¬† I felt like a whole new person after getting back to my routine of working out and watching what I eat.¬† This feeling really contributes to my desire to become a dietician, because food is everything when it comes to our body!

This morning I was at the gym by 7:30am and spent 30 minutes on the elliptical.  I cranked up the resistance this time so I was really sweaty by the time I got off.  After a nice stretch-it was time for Leg Day! Yay for Leg Day! It was full of squats, lunges, and leg machines.

Now for the real exciting part of my morning: Cookies N’ Banana Oats.

Ingredients:

3/4 cup oats ( I used gluten-free and dairy free oats)

1/2 cup vanilla almond milk

1 teaspoon chia seeds

2 tablespoons honey (brown sugar or sweetener can be used)

1 tablespoon Cookie Butter

Now this recipe requires a little prep work the night before.  Mix all the ingredients together and leave overnight (refrigerated).

In the morning, add a bit more almond milk to stir everything up and top with a banana.  It is cookie heaven in your mouth! I thought about adding cinnamon but did not want to take away from the delicious cookie and banana flavor! I test tasted a bit before I cut up my banana and my mouth began watering for more!

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On another note- our Florida tickets are bought! So it is official, we are going.  This means 62 days of clean eating and hard-core workouts.

Now off to class.

 

Questions of the day: Favorite way to prepare oats? How do you prepare for a vacation?

 

Paleo Chocolate Chip Cookie

Yoga is now going to be a regular part of my routine! After class today, I hit the gym and ran two miles with interval speeds. On a whim, I decided to stop into the 7pm yoga class my gym offers and thank goodness I did! It was the most relaxing thing I’ve done in a long time. I spend one hour completely focused on my stretching, breathing and relaxing. It’s amazing what one hour of yoga can do for your sanity. With a crazy week full of tests, simulations and vacation planning, a yoga class was just what I needed to clear my mind. Leaving the gym, I felt at peace and ready to tackle the rest of the week. I also had forgiven myself of any lapses in diet for the day as well- thank you yoga instructor for giving me that ability.

With a clear head I made my way home to some spaghetti my grandmother had cooked.

I finished the night with a Paleo Chocolate Chip Cookie, a recipe I’ve been trying to perfect since my Paleo Brownie.

Ingredients:
1/4 cup gluten-free flour
2 tablespoons dairy free chocolate chips
1 tablespoon honey
1/2 teaspoon vanilla extract
1 egg

Mix together in a cup and microwave for 1 minute.

It might be even better than the brownie!

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What healthy desserts are you cooking up tonight?

Saturday Morning Spring Workout

Although it was a little rainy this morning, I was in a spring time mood.  I harvested this energy and brought it with me to the gym!  I spent 20 minutes on the treadmill before getting bored and hopping over to do a circuit workout. This is what I came up with:

blank slate

I had to add the chick in there for spring time! What a nice, sweaty way to begin my Saturday morning!

I repeated this circuit 3 times with 10 lb dumbbells on each hand.

Hope your Saturday started off just as good!

Let’s Go!

Good morning!!

So this morning, I stayed in bed and contemplated about going to the gym.  My bed was just so cozy it was hard to leave- but I did. I hit the gym at 7 and my day took off!

I started with an interval treadmill workout:

treadmill workout

I repeated this twice for a total of 20 minutes.  Then I hit the elliptical for another 10 to finish off the 30.

I followed with an intense arm workout that made my arms feel like jelly (the best kind of workout).

Walking back from the gym, my thoughts were on breakfast. I wanted something new but in pancake form (of course!).

Chocolate was the decided flavor. So I created Paleo Chocolate Protein Pancakes- what a mouthful!

Ingredients:

1/4 cup gluten-free flour

3 eggs

1 tablespoon cocoa

2 tablespoons of chocolate almond milk

1 scoop chocolate protein powder

1/4 teaspoon vanilla extract

1/4 teaspoon baking powder

The batter was really nice for a paleo pancake.  They came out to be super light and thin without being too chocolatey rich.

chocolate pancakes

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I added a bowl of strawberries on the side and some honey on top of the pancakes.

strawberries

yum! ūüôā

It was a chocolatey morning and now for class….

Hope your having a great morning!

Deep Thinking

So many thoughts today! Do you ever have a day where you just are constantly thinking about the future and things you want to accomplish! I have never been this motivated in my life or curious about all the things I could do! Blogging, eating clean and working out have created this desire in me to make nutrition and fitness a bigger part of my life. Anyways before all this deep thinking started, I had breakfast.

I woke up and immediately grabbed a banana before heading off to the gym with Mike.

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2 miles on the treadmill went quick and I followed it with some arm work.

For lunch, we stopped at Panera and I chose the asian sesame salad for some lunch!

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Before I headed to work, I make a peanut butter chocolate protein smoothie!

Ingredients:

1 scoop chocolate protein powder
1 banana
1 tablespoon of cocoa
1 tablespoon almond butter (you can use peanut butter)
1 cup vanilla almond milk
Ice

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This one was great for a chocolate craving! Next time I would add some spinach-just because it makes me feel better knowing there’s some green in there without tasting them.

Soo, back to this deep thinking. As if Nursing school isn’t enough- I just have to add more onto my plate. I’ve been seriously considering becoming NASM certified. I’ve done some research and feel pretty confident in my ability to pass the test. It would be a huge accomplishment for me to say that I was certified and the possibilities with a certificate are unbelievable!

For those of you who are NASM certified, do you love it? What have you done with the certificate? How has it impacted your life? Do you recommend that program? Have you gotten a job with it?

Please let me know!

Cinnamon and Some Arms

What a day! Let’s start with Breakfast. It was all about the cinnamon this morning! Here’s what I came up with:

Overnight Apple Cinnamon Oats

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Ingredients:

3/4 cup of oats

1/2 cup of milk ( I chose vanilla almond of course!)

1 1/2 tablespoon of apple butter

2 teaspoons of brown sugar ( I used honey as a substitute)

mix ingredients all together and leave in fridge overnight

In the morning:

splash oats with a little more milk to get everything moving

Cut up 1/2 an apple, add as topping

sprinkle cinnamon to finish!

 

The apple butter really gave the oats a nice flavor, I would also suggest using peanut butter! The oats were yummy and filling! I paired the oats with a delicious cup of coffee topped with foamy almond milk and a sprinkle of cinnamon (to go with my cinnamon kick!).

Oats will definitely be a regular breakfast food- you can do so much with them!

I spent the entire afternoon in class so an on-the-go lunch was necessary. I packed my beautiful new almond milk yogurt vanilla flavored.

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I was really surprised at how filling this was. I paired it with some organic banana chips and a protein smoothie.

The protein smoothie was really simple:

1 scoop vanilla whey protein powder

1 cup vanilla almond milk

lots and lots of ice

It was more of a slushy!

For my afternoon workout, I wanted to work my upper body to give my legs a rest! They have been doing a lot of work these last few days! Especially after my Abs Glutes and Thighs workout!

My workout started with 30 minutes on the elliptical and then a nice S-T-R-E-T-C-H. I followed with this:

quick arms

It was quick but it did what I needed it to- to work out the arms!

Hope your day was productive!

 

I have been thinking about making a Facebook for Short and Healthy. Do other bloggers find it very helpful? Or should I just stick with Twitter??

 

 

 

Abs, Glutes, and Thighs

Working out in the afternoon is sometimes so invigorating! Usually I like to get my workouts done and over with in the morning so I can spend the rest of the day satisfied in knowing that I already did it.¬† Today, because I slept in, I had to fit it in after class.¬† I headed over the gym and started with 20 minutes on the treadmill (approx 2 miles).¬† Then I jumped off, stretched a bit and got a mat to start some ab work.¬† It turned into a hard-core sweaty workout! Here’s what it looked like:

abs glutes and thighs

It was all about the abs, glutes and thighs today! I used weights and I encourage you do to that- it just intensifies it.  I repeated the circuit 3 times and by the third time my legs were trembling! After 20 repetitions, I would pulsate a bit and then hold the position for one minute (ouch!).

For dinner- a nice hearty salad!

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And a turkey burger (not pictured).

tonight’s outlook: homework, lots and lots of it and a Paleo Brownie

 

When is your favorite time to workout?

Chocolate Vanilla Protein Pancakes

Goodmorning!

For the days when you just cannot decide….today’s post is for you!

I woke up today very indecisive- did I want to go to a yoga class, take the day off or just do a usual workout? What did I want for breakfast? After taking too long to figure it all out- I ended up just at the gym for a regular day.  Although no day is regular with my workouts!

I hit the treadmill but by mile 2 I just was not feeling it anymore-¬†so I climbed up on the stairmaster¬†for 10 minutes to round out the 30. I was sweaty! For some reason when I sweat, I do not sweat in my face or really badly under my arms-¬†I sweat in my hands! Is that weird? Does this happen to anyone else?¬† It causes problems when I’m on machines like the elliptical¬†or the stairmaster¬†because you hold onto something constantly and this is when I notice the most. Anyways…onto the rest of my workout. I headed upstairs to stretch (ahh so relaxing!) and then started my circuit workout for the day! This circuit was a total body and I liked it because it¬†had short repetitions and changed often so no boredom set in.

total body circuit

I did repetitions of 20 for each, 1 minute on the jump rope and 30 crunches instead- but you can customize it any way to make it harder or lighter.  I did 3 sets of the circuit- It went by quick!

Now for breakfast- I’m really excited about this one! Remember my indecisiveness? Well it carried over to breakfast and I just could not figure out what I had a taste for.¬† Then I saw this in my fridge!

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I knew it had to be included in my breakfast! So I came up with this: Chocolate Vanilla Protein Pancakes!

Ingredients:

1 scoop vanilla whey protein powder

1 egg

1/2 cup gluten-free flour

1/2 cup chocolate almond milk

1/4 teaspoon of cinnamon

1/8 teaspoon of baking powder

It had just a little bit of every flavor in every bit! Some cinnamon, vanilla and chocolate- all of my indecisiveness cravings were satisfied! I topped the pancakes with a bit of honey for sweetness.

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Hope your morning was a little more focused than mine!

Do you have any weird things that happen to you while at the gym or working out?

All About the Arms

Today I spent my workout listening to the sweet voice of Gavin Degraw.  I don‚Äôt know about you but there is something about his songs that get me pumped up-even though they are not totally poppy! My legs were  a little sore from yesterday’s circuit workout- so I decided to focus on the arms today. I did not have much time so I quickly jumped on the treadmill for a mile run then headed up stairs.  After a nice stretch I was ready to do some arm work! My work out looked like this:

Arms workout

I repeated this 3x and my arms were tired! As a girl with not very much upper body strength, arm days are always difficult for me.

Some good news- yesterday I met my girlfriends for coffee and a little shopping and I picked up some new workout gear!

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I love new workout clothes! They just motivate me that much more- plus you feel better when you have cute functional clothes to wear at the gym!

Finally onto breakfast, I needed something hearty that would last me through the day so I decided on eggs (spiced up of course)!

Ingredients:

3 eggs

Chicken sausage

mushrooms

tomatoes

pepper

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They were delicious, but I probably could have added a few more veggies to them, I was being a little lazy with the chopping.  The chicken sausage definitely added some rich flavor though!

One more picture for the day:

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Elvis did not want to leave my bed for his morning walk- I don’t blame him!