Author: candi

Four Delicous Post Workout Meals

What is the best post-workout meal? Simple! One that is designed to restore and rebuild muscle! Here are 4 non-traditional after workout meals to provide all the nutrition you need after you workout sesh!

 

Chicken with Zoodles
Long ribbons of zucchini twirl around a fork like ramen or soba noodles in this dish that can be eaten hot or cold. Use a spiralizer or vegetable peeler to make zoodles, then quickly sauté them in a pan coated with nonstick spray until just cooked, about 3 minutes. Top with the remaining ingredients and stir to evenly distribute.

1 cup zucchini noodles
4 oz. cooked chicken
½ cup organic edamame, shelled
1 tsp. sesame oil
Chopped fresh ginger, green onions, chili pepper 

 

Turkey Burger
Instead of hitting the drive-through window, sink your teeth into a juicy, homemade turkey burger patty after your workout.

Season lean ground turkey with salt, pepper, and any herbs or spices from the meal plan’s free foods list, then shape into 4-oz. patties. Grill or broil about 5 minutes per side.

 

This post-workout meal has:

2 large lettuce leaves
2 slices tomato
1 slice onion
1 (4-oz.) turkey patty
½ cup sweet potato
1 tsp. olive oil

 

Cottage Cheese Combo
Give cottage cheese a flavor update by combining it with juicy tomatoes, crunchy cucumber slices, and creamy garbanzo beans.

A sprinkling of smoked paprika (or regular paprika or chili powder, if you prefer) adds bold, savory flavor.

This post-workout meal has:

¾ cup cottage cheese (2%)
½ cup garbanzo beans
½ cup cucumber
½ cup cherry tomatoes
1 tsp. olive oil
Dash smoked paprika

Chicken and Egg Bowl
There is no need to question which came first, just which one you will eat first — the chicken or the egg? Both pack lean protein into this light and lovely grain bowl.

We used brown rice, but you can swap in amaranth, barley, quinoa, or another whole grain.

This post-workout meal has:

¾ cup mixed baby greens
¼ cup cherry tomatoes
2 oz. cooked chicken
1 hard-boiled egg
½ cup cooked brown rice
1 tsp. olive oil
1 Tbsp. balsamic vinegar

Cardio Core with 80 Day Obsession

 

Today was day 3 for the program 80 Day Obsession. So we do cardio and work on our core using sliding disks. I was a little scared for this workout and was wondering when it was going to pop up in the rotation.

Last year I was able to meet Autumn- she is an idol of mine. The 21 Day Fix program came out at a time that I needed to show some love to myself physically. To learn how to incorporate all forms of fitness and learn what to eat- that it isn’t all about calories. So this program and it’s sequel 21 Day Fix Extreme are programs that I will go back to- forever. They are my comfort place and they always feel like I’m going home when I start one. 

So, when given the opportunity to meet her last year- I jumped at it. I wound up doing a workout led by Autumn, as she was just launching her newest program “80 Day Obsession”. We had just celebrated the holiday season and my husband had been able to come home for a few days during his deployment. So- workouts had been a little slack.

During this workout I thought I was going to pass out and vomit- in no particular order.

So- I was a little nervous to try my hand at this workout again today. However, I did just fine.

I am really excited to be giving this program a try because of my love of Autumn Calabrese and the 21 Day Fix Programs. So be sure to follow along for my daily videos and my adventure with this program!

Day 2 of 80 Day Obsession

Hey guys! So, I started the program “80 Day Obsession” yesterday. Today was day 2. My thoughts on the workout are in the video above. I mentioned in the video that I made a few modifications to the exercises. First- let me state that I do like the workout the way it is. I just felt as I was going through it, that I needed a little bit more.

So, here is what I did.

  1. In the beginning I actually put on some ankle weights to help me with the laying down portion and leg work. I feel as though my band was heavy enough, but there was a line between having enough resistance and having enough movement to execute the move in a way to get results. So, I put on my ankle weights and solved that problem.
  2. I also picked up a set of dumbbells for some of the squat and lunge exercises, because I felt that I personally needed them.
  3. I struggled with the “wizard of oz” lunges with the bands, so I substituted walking lunges with dumbbells instead.
  4. Working out with the “booty” bands is different than regular resistance. You really need to focus on the muscle that you are working and use proper form. Then you are really going to notice that those muscles are working. I was concerned this morning that I didn’t get as much of a workout as I would have liked. However, I am feeling those muscles now- hours later. So, I know that looks can be deceiving and I really did get a good workout.

I am really excited to see the results from this program. This will be the first time in a long time that I am doing a program as written- and not by me.

DIY Yogurt

DIY Yogurt

One of the things people start eating more of when they start out on a healthy journey is yogurt. We all have this idea that yogurt is a healthy food…..like granola. But, did you know that the typical yogurt is loaded with sugar? Sometimes more sugar than a candy bar? So I started looking into making it myself. I have ALWAYS been a DIY nerd. If it’s possible to do it myself-I’m going to!

There are many different methods to making yogurt. The easiest method is using large quart size jars. You would incubate the yogurt in the jar, and place the jar (with a lid on it) into a large thermos or cooler of warm water. I used this method for quite some time, until I bought a yogurt maker. I was so excited to find this little gem, at the thrift store….BRAND NEW. Oh….the excitement that day! This yogurt maker makes 7 small jars of yogurt, no cooler required. Plus- it makes me really look like I know what I’m doing. 😉

 

Ingredients:

1 gallon whole milk

1 cup store bought plain yogurt

OK you might be wondering why we are using store bought yogurt to make your own yogurt? This is needed as a starter. Yogurt is full of healthy bacteria- we need that bacteria to make our yogurt. Once you have made a batch of your own yogurt- you won’t need to buy the store bought again, because you will use 1 cup of your own yogurt. Make sense?

 

You need to heat the milk to 185-195° F. Watch this to make sure that you don’t boil the milk, or burn the bottom. I stand there at the stove and stir, to ensure this doesn’t happen. Combine the milk and yogurt in a pot and stir well, to make sure the yogurt is mixed well in the milk.

 

Pour into whatever you will be using to incubate the yogurt. Mason jars work amazingly well. That is what I used before I purchased the yogurt maker. Put the jars into a cooler. Add water that is about 120 degrees. Cover the jars at least 3/4 of the way to the top. They need to be covered this much to incubate and stay warm. Otherwise, the yogurt will never set. Let incubate for about 3 hours. The yogurt should have firmed up. If it looks like it didn’t set quite enough, have no fear….it will firm up more once it is in the refrigerator.

This will make abut 4 quarts of yogurt.

 

***This is plain yogurt. The possibilities are endless though for flavors. You could add:

  • vanilla flavor
  • diced fruit
  • blend yogurt with fruit

 

 

 

Excellent Whole Food Sources for Protein

Excellent Whole Food Sources for Protein

Today on my podcast, I talked about the importance of protein and it’s role in weight loss.

 

Protein supplements are everywhere and beneficial to helping us get in all the protein that we need. However,  I want to share some whole food options for proteins because it is always best to get our nutrition from whole foods first before we turn to supplements.

You should eat high-quality protein at every meal, to ensure you get enough and to help feel full at each meal. Here are some easy ways to enjoy more protein!

 

  • 1 cup nonfat Greek yogurt
  • 3 oz tilapia
  • ½ cup chickpeas
  • 3 oz chicken breast
  • ½ cup cooked black beans
  • 2 tablespoons peanut butter
  • egg
  • ¼ cup almonds
  • ½ cup unflavored oatmeal
  • ½ cup quinoa
  • 1 cup Cottage Cheese
  • 3 oz lean beef
  • 1 cup canned tuna (in water)
  • 1 cup lentils
  • 1 slice Ezekiel Bread
  • 3 oz Turkey Breast
  • 1/2 cup Brussels Sprouts
  • 1/2 cup tofu
  • Beans with rice (Separately, rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.)

 

Ways to Fight Depression

Ways to Fight Depression

If you follow me on social media, you will know that I have been battling depression and anxiety for over a year, after my husband left for deployment. He is since home, and things are better- however, depression and anxiety are things that I will be battling for some time.

I thought that I would share some ways to help you combat these, in case there is someone else that is battling these that I might be able to help.

 

1. Exercise-The very best thing you can do for yourself is to get up and start moving. This does not mean just running errands with your kids.  This means taking at least 30 minutes for yourself to exercise without distraction. The movement helps to get the anxiousness physically out of your body, while at the same time suppressing stress hormones and releasing feel good hormones and natural pain killers. Remember the scene in “Legally Blonde?” 

If you need help with workouts that can even be done at home, I can help!

2. Meditation- Constant thoughts of the past and worry of the future are the base of anxiety, which is why clearing your mind through meditation can be so effective. There are plenty of apps you can download that can help guide you- most of them for free.

3. Yoga- Also considered a type of meditation, focusing on your breath with movement helps to relax tense muscles and clear your head through the mind-body connection. It help you to think about something else instead of worrying about the cause of your anxiety. Taking a deep breath also allows more oxygen into your body and to your brain to allow you to think more clear. There are also apps for free to practice deep breathing. You can use them to practice or even in the moment of anxiety where it is really needed.

 

4. Make plans- The worst thing you can do is sit at home by yourself thinking about how depressed you are or going over and over something in your head. Get out and call a friend for coffee, head to the mall to window shop, meet up with friends for brunch, whatever it is you like to do to, to just get out of the house.

5. Watch your favorite show- Reality TV gets a bad wrap for being brainless and mind numbingly dumb, but sometimes you just don’t want to think, and the best thing you can do for yourself is to sit back and binge watch your favorite show to get lost in the lives of your favorite characters.

6. Eat healthy- Many people will turn to unhealthy comfort food when they are feeling down or anxious. Think about your future self and how much worse you will feel after inhaling a pint of ice cream or pizza. When we focus on eating healthy foods, or bodies are better able to handle stress and stay on on even keel without the sugar highs and crashes- coupled with the guilt of having indulged in an entire bowl of raw cookie dough.

7. Avoid binge drinking- A glass of wine or two a day is considered to be heart healthy. However, many people turn to excessive alcohol intake to “numb feelings” or to be able to sleep. This will make you feel a thousand times worse the next day for a few reasons. One, alcohol is a depressant in itself and will make you feel more depressed. Two, when you drink alcohol before bed it disturbs deep REM sleep, and you will wake up less rested and more anxious the next morning regardless of how many hours you spent in bed. Three, alcohol will dehydrate you, so you wake up in the morning feeling thirsty with a headache.

 

Sometimes we still need extra help, even after taking these self care tips. Don’t be embarrassed to ask for help from a doctor or family. Please don’t suffer in silence.

Meal Prep 101

Instead of just posting my videos here to watch- I’m going to post the link to them for YouTube as well. Please feel free to go watch all my rambling thoughts on things over there. While you’re there, will you hit the subscribe button and show some love? 😁

Here are some rambling thoughts of mine- because let’s face it……that’s what I do 😂

Simple Protein Pancakes

Simple Protein Pancakes

Pancakes with protein? Yes please! 😍

Kodiac protein pancake mix + egg whites in place of water. Add water to desired consistency. Use 1/4 cup measuring cup and cook at 350. 🍳

Serving size is roughly 4….but I can only eat 2 because I get full. And trust me…this girl can eat! 😂

So…want to eat healthier and not give up pancakes? 😉 you’re welcome

The Harder the Battle, the Sweeter the Victory

The Harder the Battle, the Sweeter the Victory

I started working out 8 years ago. I was so unhappy, uncomfortable, and unhealthy. I didn’t start working out for my appearance. I started because I was so miserable, I was hoping it would make me feel better. Because in reality- life didn’t feel worth living to me.

I pushed through on days that felt impossible. I pushed through when people told me that it WAS impossible. That I was being stupid for eating chicken breast and brown rice and spending time working out. I was told that when we have kids, we gain weight and aren’t attractive anymore. That this was real life, and I was being stupid for feeling like there had to be a better way.

I came through on the other side having lost the weight, gaining strength, pride, and self confidence.

I pushed through when I was told that there was no way that I could compete without hiring an expensive competition coach. That even though I am a trainer, I will never make it as a competitor.

I came through on the other side after walking across that stage, more proud of myself than I have ever been. 👙👠

Don’t let anyone tell you that you can’t. It just means THEY can’t.

If you are wanting to set out and change your life with a healthy lifestyle, I have a couple spots left to take part in a 12 week training program designed by me. (Disclaimer : I am NOT a beachbody coach) There will be 12 weeks of workouts and meal plan guidance. A private group to ask questions and share triumphs. ❤️❤️

Leave a comment or send me a message and we will get you started on your journey to a more powerful you. 💋