#FoodieFriday: Pumpkin Spice Granola

Happy Fall All!

I am so excited that fall is here! To celebrate, I thought I would kick off the season with a Pumpkin Spice Granola Recipe. It makes 10 servings total and is delicious with yogurt. See below!

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What You Need:

3 Cups Old-Fashioned Oats

1 Cup Pecans

1 Cup Pumpkin Seeds

2 tsp of Pumpkin Spice Seasoning

1/4 Cup Coconut Oil

1/3 Cup Pumpkin Puree

1/3 Cup Sugar Free Maple Syrup

Sea Salt

What you do:

Mix all of your dry ingredients into a bowl.IMG_2538.JPG

Now, add in the wet ingredients.

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Mix together!

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Place in a single layer on two greased cookie sheets. Cook in the oven on 350 degrees for 20-25 minutes.

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Take out and let cool to ensure the granola gets crunchy!

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Add some yogurt and enjoy!

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249 Calories, 20 Carbs, 18 Fat, 8 Protein 

W/ yogurt: 369 Calories, 34 Carbs, 18 Fat, 23 Protein 

What fall-inspired recipes are you trying out?

Talk soon!

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#Workout Wednesday: Stair Intervals

Happy Wednesday All!

I figured I would switch it up and squeeze in a quick 30 minute interval training session (on the stairmaster stepmill) between my classes instead of going for a run. Here’s what you do:

5 minute warm-up (easy level)

2 minutes on, 3 minutes off (4 Rounds Total)

  • The 2 minute period is your working interval. Pick a moderately challenging level and climb some stairs! (I kick it up to level 15-18 to increase my heart beat.)
  • The 3 minute period is your rest time. I usually decrease my working level by  3-5 levels depending on how I am feeling!
  • Repeat until you hit 25 minutes on the clock!

5 minute cool-down (easy level)

And that’s it!

What’s your favorite way to burn calories when you are short on time?

Talk Soon!

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#MotivationMonday — Setting a Goal

Happy Monday all!

Have you ever set a goal and a few weeks later, you find yourself at the same place you were before? I have been contemplating what makes a goal effective. How can you create a goal that you acclimate and follow to a tee? What makes a goal successful, and what makes a goal fail?

I started doing a little bit of research on this idea, and I came up with some general guidelines that I found helpful. So, let’s jump in and see how to make a goal applicable!

  1. Envision It First

Tony Robbins is a life coach that speaks on multiple topics. The YouTube linked below is geared more towards finances, but I think the meaning is still very relevant. Tony says you have to make your goals “so real that your brain already thinks it happened.” To increase the likelihood of achieving a goal, you have to believe it can happen. This is essential. Goals are a part of a mind game we all know too well. When writing a goal, envision yourself achieving that goal.

https://www.youtube.com/watch?v=gzx3qhEgyZQ

  1. Commit. Execute.

“The fact about human beings is that we are not designed to do things that are uncomfortable or scary or difficult. Our brains are designed to protect us from those things because our brain is trying to keep us alive.”  -Mel Robbins

I highly suggest watching this video by Be Inspired. It is inspiring and only ten minutes long. I wanted to highlight the quote above because it demonstrates how powerful our mind is. The video talks about a five second rule which states that you have five seconds to act on an idea before your mind intervenes. When trying to dedicate yourself to a goal, it’s so essential to know that the process is going to be difficult. You are going to have to push yourself to perform activities you haven’t before and to stay consistent. Your mind is going to want to work against you, but if you treat every decision with the five second rule, you can act before those thoughts tell you no. A goal is more than motivation. It’s deciding what you want, committing to a plan to achieve it, executing that plan, and disciplining yourself to stick to it. Trust your plan.

https://www.youtube.com/watch?v=xp2qjshr-r4

  1. Don’t Focus on Your Goal.

Reggie Rivers Ted Talk brings is a very unique take on goals—I found the title counterintuitive at first! However, he points to the idea that a goal is outside your control. All you can do it change your behaviors geared towards that goal. By manipulating your behaviors, you create the opportunity to achieve that goal. While yes, it is important to envision a goal, it’s also important to realize a goal is more than planning and stating it on a piece of paper.

https://www.youtube.com/watch?v=V2PP3p4_4R8

  1. 3 Questions

Jay Shetty takes a more concrete way to approach forming a goals. When trying to set a goal or even revising a pervious goal, ask yourself:

  1. Are your goals too vague, and are they not specific enough?
  2. Are your goals too grand to be achievable? (building blocks)
  3. Are you surrounded by the right people and are you influenced by the right people?

I think this is a great template to use when looking at an overarching goal. It allows you to focus on your expectations and create a goal that can be reached. Then, you can create building blocks to can change your behavior. Finally, by changing your environment, you can change your mindset and fully commit to achieving your goal.

https://www.youtube.com/watch?v=GOfl2sbgPhk

When I first listened to this material, I felt inspired and overwhelmed. Changing your mind set and behaviors is a gradual process, and by no means am I going to be a brand-new person tomorrow. However, I think reflecting back on these types of videos from experts can help a person understand what area they are weak in and what they can do to improve so that a goal can be achieved.

What are your current goals?

Talk soon!

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#FoodieFriday: Zucchini, Peppers, and Beef

Happy Friday All!

For this Foodie Friday, I wanted to share a low carb dish with a decent amount of protein. I found a beef and “zoodle”recipe on Pinterest and manipulated it by adding in peppers versus just onion and garlic! When I make this dish again, I am going to use 2 packages of Green Giants Zucchini Spirals versus just one. Other than that, I give this recipe a ten out of ten!

FullSizeRender-3.jpgI love simple recipes that contain minimal ingredients and are quick to make. Even with cutting the peppers, it took me about thirty minutes to make a 4 serving dinner. It’s a perfect option if you are hungry and looking for a quick healthy meal or if you have a busy night ahead of you. All you need is 1.2 lbs of 93% lean ground beef, 2 poblano peppers, 2 red bell peppers, and a packet (or two!) of zucchini spirals. (I used PAM to spray my skillet to make the clean up a little easier!)

 

First, you will want to brown the beef on medium to high heat. I seasoned the meat with just salt and pepper. While it was browning, I chopped up the peppers and cooked the zucchini for 5 minutes in the microwave. I then added the peppers, paprika, onion powder, and garlic powder to the skillet once the beef was cooked all the way through. Let the peppers and meat continue to cook until the peppers are soft.

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Finally, drain your zucchini noodles and toss them in the pan. I merely stirred the “zoodles” in with the meat and peppers and turned off the heat. Add a little more pepper and you have a healthy dinner option!

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1 serving: 8 carbs, 6 fat, 19 protein

What’s your favorite quick dish to make?

Talk soon!

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#WorkoutWednesday: Glutes and Hammies

It’s Hump Day, and what’s better than sharing a glute and hamstring focused leg day to celebrate?

Warm Up: 3×20 Hip Abductors

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4×8-10 Sumo Deadlifts

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4×12-15 Weighted Glute Bridge

Superset 4×10 Unweighted Glut Bridge

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Not Shown: 3×12-15 unilateral hamstring curls

3×12 Hack Squat

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3×10 Smith Machine Reverse Lunge Knee Ups (I place my front foot on a block to get a deeper stretch!)

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Not Shown: 3×10-12 Dumbell Single Leg RDLs

Superset 3×12 Dumbell Goblet Squats

What’s your favorite glute-targeted exercise?

Talk  soon!

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#MotivationMonday — Tracking

Hello to another week!

Today marks the first round of midterms for me, and while studying this weekend, my stress rose by a ten-fold. How can I manage to stay on track in the midst of studying for exams?

I have found that utilizing Sundays for planning and organizing is a great way to meet all of your obligations while being accountable for your fitness goals. Here are some of the tools I use throughout the week to ensure I am sticking to my plan.

Sunday Fun-Day

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Every Sunday, I sit down at my desk and tackle the what, when, and how questions regarding food and lifting. What muscle group am I working and when? What meals am I making, and how am I packing them for class? What cardio am I doing and when?

Every. Sunday. Of. My. Life.

Is it tedious? Of course. However, it relieves my stress because I know exactly what I am eating and working out each day. In a sense, it makes me treat my workouts like appointments. In doing so, I can be confident I won’t skip the gym. Likewise, my meals become simplified, and I don’t have to think twice about grabbing a snack or trying to decide what to make for  dinner at eight o’ clock at night.

MyFitness Pal

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This app is a lifesaver. I actually plan my grocery list based on MyFitness Pal. I enter the foods I want and see how my calorie intake and macros look each day.  Once I finalize my list, I copy the meals to each day. I use this as a tentative meal plan, so I know exactly what to pack and prep the night before each day.

Body Analyzer

I weigh myself every morning and record my weight just to see how I am doing in terms of maintaining. While I do not have a specific goal right now, I think it is helpful to weigh everyday because I can put a concrete number with how I feel each day. I can then use this number to judge where my metabolism is and whether I need to adjust my calories.

I use Vanity Planet’s Digital Scale and Body Analyzer. You can view it here! https://www.vanityplanet.com/products/body-analyzer1

How do you keep yourself accountable to meet your goals?

Talk soon!

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#FoodieFriday – Breakfast Style

Happy Friday All!

Getting back into the grind of healthy eating can be challenging, especially after Labor Day barbecues and birthday dinners. I’ve noticed that starting the morning off with a higher protein, higher fat meal sets me up for a successful day.

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What I use:

2 whole eggs*

1 Thompson’s English Muffin

1 slice of Sargento Natural Munster Cheese**

2 slices of Oscar Meyer Deli Chicken Meat

1 Handful of Spinach

Pepper to taste

*Substitute egg whites to reduce fat content.

** Can go without or use reduced fat cheese to lower fat content.

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How:

I let the lunch meat and spinach cook in a skillet for a minute or so first, and then, I add the eggs, cheese, and a little pepper. Afterwards, I flip the omelet and let it brown slightly on the top. This adds a little more texture to the eggs. Finally, throw the omelet on a toasted english muffin, and you have a savory breakfast!

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28 Carbs, 17 Fat, 25 Protein

What is your go to breakfast?

Talk soon!

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#WorkoutWednesday — Boulder Shoulders

Happy Wednesday All!

This week, I wanted to share a shoulder workout! I have been trying to grow my shoulders this past year, and my strength has been up! Try it out and see what you think!

3-5×8-10 Seated Military Press (Increasing Weight)

Seated Military Press 1Seated Military Press

4×12 Arnold Press

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3×10 Lateral Raise

Superset: 3×10 1/2 Lateral Raise Reps [Not Shown]

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3×10 Wide Upright Rows

Superset 3×15 Dumbbell Rear Delts [Not Shown]

Wide Trap PullsWide Trap Pulls 2

3×10 Alternating Front Delts [Not Shown]

Superset 3×10 Around the Worlds [Not Shown]

What’s your favorite shoulder workout?

Talk soon!

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#MotivationMonday: Take a Hike

Welcome back to my second week of blogs!

I think everyone is familiar with the workout rut. Sometimes, I find myself there, too! I develop this mindset where I feel as if I am going through a bunch of motions at the gym. It feels repetitive and lacks attraction.

Dry Lakes Peak

When feeling burnout like this, I know it is time to change up my routine. This could be anything from making a small adjustment to my lifting spilt, adding in a different form of cardio, or better yet, heading outdoors. I wouldn’t consider myself a huge outdoors person, but I do love to take a day and head to the mountains.

Colorful Colorado

This past summer, my family and I headed to Westcliff to hike Dry Lakes. We were supposed to complete this hike a couple years ago, but my siblings and I made a wrong turn, and we ended up hiking a different trail instead. In any case, it was absolutely stunning, and I am looking forward to hiking another one next summer!

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Dry Lakes is a pretty steep hike. It is an out and back that sums to a total of 8 miles from the truck. While it was fairly warm when we began began hiking, by the time we reached the top, it was raining and extremely windy. A great reason to pack extra clothes when hiking!  Even with the weather, the hike was relaxing and rewarding. The half way point is marked by a small river waterfall, and my parents even saw a bear!

Hiking Veiws

Dry Lakes was a great way to switch up my routine and re-spark some motivation. To recap: if you are feeling unmotivated to hit the gym, ditch it! Chose a different activity for the day and get after it!

What is your favorite way to switch up your routine?

Talk soon!

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#FoodieFriday – Birthday Dinner

Happy Friday all!

This week has been quite eventful! Not only was it Labor Day, but my twin and I turned 22 on Wednesday. To celebrate, we headed to one of my favorite restruants, the BoneFish Grill. It was a perfect place for a low-key birthday! The staff was great, and they even gave us a card with chocolate truffles and a coupon! Super cute!

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In order to prepare to go out to eat, I merely limited my fat intake this morning for breakfast and lowered my carbs at lunch. By substituting egg whites for whole eggs, eliminating cheese, and ditching my afternoon cliff bar and oats, I made a little room to splurge for a celebratory dinner.

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I ended up ordering “The Mule” with no mint to drink and a seared Ahi Tuna Steak drizzled with Pan Asian Sauce.  For sides, I picked steamed broccoli and jasmine rice as my sides. I couldn’t have asked for a better birthday dinner!

Tuna with Rice and Brocc

In any case, the season of birthdays, barbecues, and anniversaries is finally coming to an end, and I am ready to hit the ground running with some serious “health!” I think its finally time to set a goal and strive to hit it–stay tuned!

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