Which Protein Powder Tastes The Best?

Uncategorized Nov 02, 2015

A few weeks ago, I went to reorder my favorite protein powder and the website where I usually buy it from was completely sold out! Talk about first world problems. As a result, and in a state of panic over the conviction that my favorite was getting discontinued, I decided to experiment with a few different protein powders and determine the best based on my own scale. Since I am not sponsored by anyone, you know you will be receiving an unbiased opinion. The following are the basis of my rating:

  • Protein to calorie ratio
  • Taste on its own (mixed in water or almond milk)
  • Taste mixed with oatmeal
  • Taste mixed with coffee

As you can see, these are all important considerations. When I set out on my experiment, I only went with brands that were already reputable and high quality. The score is on a 1-5 scale with one being the lowest and five being the best.

 

PEScience Snickerdoodle 3.75

Protein to calorie ratio – The ratio here is good: 31g yields 110 calories and 24g of...

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How To Prepare/Recover From Runs

Uncategorized Oct 20, 2015

How do you get ready for your runs and what is the best way to prepare and recover? My preparation begins the night before. Even if I am doing a shorter run, I like to get up and go in the morning. That means my nutrition needs to be on point before bed. I will usually eat something with protein, good fats, and good carbs (think turkey burger with avocado, sweet potato, and roasted vegetables).

I usually lay my clothes out the night before so I can literally get out of bed, change into my clothes, and be ready to go (before I get distracted by 50 things like feeding my son, changing him, opening all of the shades in the house…let’s be real, I always get distracted by these things, even when someone else is there to take care of everything!). If I am feeling hungry I usually have a small snack, such as a half banana or a banana muffin. Something that is gentle on my stomach, especially if I am still planning on getting right out the door. Either way, it’s important...

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6 Tips For Beginner Runners

Uncategorized Aug 25, 2015

Trying to get into running can be intimidating. I tried on and off for a few years to enjoy it, but I just did not have the right mindset. Whenever I was trying to lose weight I would force myself to run. When I took the body image out of it and added competition (races) into the mix, running became more enjoyable for me. It also became a huge source of stress relief, instead of a source of stress. Here are a few of my tips for beginners trying to get into running

  1. Define your reason for running – Whatever your reason is for running, be sure you have a clear defined reason. For me, it is therapeutic. When I am not training for a race, I run because it keeps me a calm, sane, nice person. I can run anywhere, which is great since I travel a lot – it helps me explore a new area. Races motivate me to change my running and push me to move faster and run longer. Maybe you are running for a new challenge, or to lose weight, or because it feels good. Whatever your reason,...
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Breakfasts To Avoid & Try For Health

Uncategorized Jul 16, 2015

Maybe you have already read a million lists about the best and worst foods to eat for breakfast. Hopefully this one sticks with you and you start your day off with the most energizing meal possible. For the best breakfast I like to avoid sugars and seek out slow-acting carbohydrates, fats, proteins, and, as with any meal, vitamins

Avoid

  1. Bagels – Bagels serve no nutritional value. Even in the carbohydrate department, which is a necessary macronutrient, you are getting useless carbohydrates. The sugars in a bagel spike your blood sugar, then drop it the same as eating a donut would. Even with some healthy fats like peanut butter on the bagel, you are gaining very little nutritional value first thing in the morning with a bagel.
  2. Yogurt & Granola – This is a sugar bomb. With the exception of the plain Greek variety, yogurt has a ton of added sugar. Even when you get vanilla or fruit filled Greek, and you feel like you are doing yourself a favor, you really...
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Fat Loss Friendly Turkey Burger

Uncategorized Jul 06, 2015

I will be honest – red meat burgers are my favorite. I use to eat turkey at pretty much every meal, and I burned myself out. This week, I wanted to change things up from the food rut in our household right now, so I bought some ground turkey. I had no plans for this ground turkey. Flash-forward to my new favorite dinner. This was about a five-minute prep, and tastes so delicious. My favorite part is that, overall I am consuming less cheese with these burgers than I would if I put cheese on top of it, but I can still enjoy a nice cheesy burger.

Ingredients

  • 1lb Ground turkey
  • 1 egg whisked
  • ¼ cup almond flour
  • ¼ cup shredded mozzarella cheese
  • ¼ cup chopped spinach
  • 1 tsp oregano
  • Black pepper to taste

Instructions

Mix ingredients together and cook in frying pan stovetop over medium heat. Easy!

This pairs deliciously with some roasted veggies for an easy dinner that tastes delicious!

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Eat To Meet Goals

Uncategorized May 30, 2015

I often hear people talking about their attempts to lose weight, and how much exercise they are doing. They tell me, “I’ve been walking for three hours everyday” or “I hit the gym everyday”. That is all well and good, as exercise is pertinent to your health, but it is important to remember you cannot out exercise a bad diet. As much as I encourage exercise, and love to educate others on working out, nutrition is the most important component to your health. If you exercise and do not eat well, you will hinder results. If you eat well and do not exercise, you can still lose weight. With that being said, eating well can be very confusing. There are so many diet products on the market, and being a responsible consumer can be extremely confusing. My advice: JERF (Just Eat Real Food). Avoid “healthy” food that has numerous ingredients, especially if you do not know what the ingredients are. Avoid fake sugars as well.

$80 worth of groceries

It is...

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Simple Change In Mindset

Uncategorized May 18, 2015

As I have gotten older, one simple change in mindset has helped me become a more secure person. I think in the fitness industry it is helpful to be able to lay it all out. I find my clients respond better when they realize that I was not born lifting weights and eating grilled chicken with asparagus. Being able to say “I’ve been in your shoes” or “I am flawed” helps clients feel their goals are more attainable and that just because they have stumbled along the way, that does not mean all hope is lost. Health and fitness are a lifestyle, and as with any lifestyle, there will be bumps in the road. That is okay!

I used to be uncomfortable with full body/bikini pictures, as well as being seen in a bathing suit. Now, I am comfortable with it and enjoy sharing my flaws. This is because I used to view my body as something that was supposed to be aesthetically pleasing to others, and I never felt quite comfortable with how it looked. Now I see my body for all...

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Post Partum Recovery

Uncategorized Apr 26, 2015

I am currently three weeks post partum, and have been absolutely loving all of the snuggles with my new little guy. Since I documented my journey through a healthy pregnancy, I want to give you some insight into my post partum recovery. I always hesitate to share my pictures, but I cannot illustrate that I am just like anyone else without showing the less than perfect aspects of my life. My body is much different than pre-pregnancy, but my goal is not to regain my pre-pregnancy body. My goal is regain fitness so that I can better take care of my son, and so I can set a healthy example for him.

So what have I been doing to stay healthy and recover post partum? The first thing I did, was learn to accept help from others. The more I let others help me, the more I could rest and let my body recover from giving birth. Not only is rest important for recovery, it is also important in aiding in fat loss. The more exhausted you are, the more your hormones cause you to retain fat, especially...

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Healthy Pregnancy – 39 Weeks

Uncategorized Mar 29, 2015

Baby Size: A watermelon

Weight gain: 25lbs!

Maternity clothes? Yep! And baggy sweatpants with huge t-shirts.

Belly Button in or out? Out

Best moment this week: He became extra active when I babysat for a friend this weekend. I think he was jealous of all the attention another child was receiving 😉

Miss Anything? Nothing really. I am still feeling pretty good. I’m looking forward to running again, but I have been getting in some pretty substantial walks and some good lifts still.

Movement: He’s still squirmy at night and first thing in the morning. He seems to sleep all day, and once I fall asleep he doesn’t wake me up.

Food cravings: No cravings, just a need to cook 6 months worth of food to ensure we are stocked with nutritious food once the baby arrives.

Gender: Boy!

Looking forward to: Bringing our little guy home.

 

Getting Prepared

In final preparation for our baby’s arrival we have done a lot around the...

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Healthy Pregnancy – 38 Weeks

Uncategorized Mar 22, 2015

How far along? 38 weeks.

Baby Size: A pumpkin!

Weight gain: 22lbs

Maternity clothes? Workout capris & shorts, and maternity clothes.

Belly Button in or out? Out

Best moment this week: His little hand was sticking out and Pat was able to put his hand over the baby’s hand. It was neat.

Miss Anything? Running. I did my last “run” on Wednesday, and will be walking and lifting for the remainder of my pregnancy.

Movement: He had a three-hour party a few nights ago and it was boisterous. Other days, he is very quiet with a few squirms here and there.

Food cravings: I have eaten a lot of pineapple this week.

Gender: Boy!

Looking forward to: Today’s doctor’s appointment & meeting our little guy. We’re all ready to bring him home!

Throughout my pregnancy, there were different products I tried for my health or comfort. Some I liked, some I did not, but these five were products that I absolutely loved:

  1. ...
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