My Current Workout/Nutrition Regimen

Good evening, friends!

Is anyone else watching the Penguins vs. Capitals game?! We are! Let’s go Pens!

Anyway…I thought I would take some time today to write a little bit about how I’ve transitioned from my rigorous Dopey Challenge training to regular workouts/half marathon training.

As you may recall, Dopey Challenge training took a lot of effort….early morning wake up calls, a strict nutrition plan, and lots and lots of miles each week.

Now that I’m slowly getting back into my regular training groove, I’ve decided take what I learned from Dopey Challenge training and apply it into my current workout regimen.

Each week, I focus on several different types of exercises to keep my legs strong for running.

  1. Monday: 3-5-mile run, arms
  2. Tuesday: 30 minutes on the elliptical, 10 minutes on the stair master legs, and abs
  3. Wednesday: 3-5-mile run, arms
  4. Thursday: 30 minutes on the elliptical, 10 minutes on the stair master, legs, and abs
  5. Friday: 3-5-mile run
  6. Saturday: 6-mile run (or more, depending on where I am in training – could be as high as 11 miles)

As you can see, I’ve definitely added some variety to my workouts. While training for Dopey, I tried to do the elliptical twice each week to give my legs a break from running. But, my legs weren’t really building any additional strength.

Since then, I’ve learned that by adding the stair master, I can work different muscles to optimize my leg strength for my races. It’s definitely a harder exercise for me, but I know that it has really been helping!

Additionally, I’ve also added more weight lifting into my weekly routine. Honestly, I couldn’t lift too much during Dopey Challenge training because my body couldn’t handle it with all of the miles that I had to put in each week. But, now that I’ve been adding lifting back into my workouts, I can really see a difference in my muscles – they are finally starting to get toned!

Not only did I switch up my normal training workouts, however. I also decided to keep some of Dopey Challenge training nutrition habits. While I’m not being as strict as I was last year, I’m really focusing on eating nutritious foods that really work to keep me full and my muscles happy.

For example, I’ve been focusing on getting more protein and finding fun ways to use vegetables. Check out these photos of our dinner the other night: pot roast with carrots, onions, celery, and cauliflower mashed “potatoes.” THIS WAS AMAZING! And, it kept me full all night – without a tummy ache!

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Yum!

I’ve also been trying to limit my carbs to whole grain options like oatmeal. Whole grains keep me full, while still providing the nutrition that my body needs after a long workout.

With all of these changes (and the lessons I learned from Dopey Challenge training), I’ve really managed to keep my weight down to my pre-Disney weight, which was my lowest ever!

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I’ve had more energy, and I’m really excited to see how my race goes this weekend! For those of you that didn’t know, I’m running the Pittsburgh Half on Sunday – say “hi” if you see me!

But, that’s all for now, folks! 🙂

What is your current workout/nutrition regimen?

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Meal Prep With Me – Fall 2017 Edition!

Hi, guys!

While Steve was in Pittsburgh this weekend, I took the time to do some things I haven’t had the chance to do in SO long….I deep cleaned the entire house and meal prepped for the week! WHAT?! I meal prepped for the entire week?!?! Yes, that’s right…I made almost every single meal for the week on Sunday. I’ve loved being able to come home and just take a few minutes to heat up dinner. And, because I did everything on Sunday, I was able to make some interesting meals that we wouldn’t usually have on a week night.

So, follow along if you’d like to see what I made!

Breakfast:

I’ve been seeing egg muffins all over social media. Basically, people take a muffin tin, fill it with any ingredients they like, and then add scrambled eggs and bake them. Then, they have an easy and healthy on-the-go breakfast!

I wanted to give these muffins a try (to see what all of the fuss was about) with some of my favorite ingredients.

I used:

  • Cooked turkey bacon
  • Sauteed Spinach
  • Cheddar cheese
  • Sauteed mushrooms
  • Egg Whites

I added the bacon, spinach, cheddar cheese, and mushrooms to a greased muffin tin, and then I filled each muffin tin up with the egg whites. I baked these at 400 degrees until the eggs were fully cooked. These muffins were super easy to make, and they turned out SO GOOD!

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Lunch:

I’ve been really wanting to add some more protein to my lunches at work because I find myself looking for multiple snacks directly after I’m done eating. So, I decided to make 3 baked chicken breasts to add on top of my typical lunch salads. I didn’t take any pictures of these because it was honestly just baked chicken…no seasonings or anything. In addition to the salad, I bought a few pumpkin pie greek yogurt containers to have on the side. This has REALLY been working to keep me full all afternoon!

Dinner:

For dinner, I made the following meals:

  • Buffalo Chickpea Chili – I absolutely love this recipe! We’ve made it before and find that it usually lasts us two nights. We like to add ground chicken.

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  • Baked Chicken and Sauteed Fish with Broccoli Cheddar Quinoa Muffins. This was actually two meals. I doubled Katie’s broccoli cheddar quinoa muffin recipe, which left us with 12 full muffins. We each had three for dinner both nights. One meal was with the chicken and the other was with the fish. These little quinoa muffins are absolutely fantastic! If you’re looking for a fun way to spice up your plain quinoa, definitely give this recipe a try!

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  • Spinach Omelettes with Turkey Bacon. I actually didn’t meal prep everything for this meal since we aren’t having it until Friday. I did pre-cook the bacon, but I wanted the omelettes to be fresh on Friday night, so I did not make those. We plan to use spinach and cheese in them.

Snacks:

This is really where my nutrition has gone down hill in the last few months. I’ve been eating WAY too many snacks. By adding more protein this week, I was successfully able to cut back my snacks to just two a day. For my morning snack, I have been enjoying a cup of green grapes, and for my afternoon snack, I’ve been loving apples with pumpkin cookie dough dip. THIS RECIPE IS EVERYTHING! It’s not too sweet, and it’s rather healthy….for a cookie dough dip, of course :).

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HOW GOOD DOES THAT LOOK?!

So, there you have it. All of these meals took a combined total of 3 hours to make on Sunday. Not so bad! Additionally, by planning out my meals and adding more protein, I’ve managed to already lose two pounds from last week! I’m definitely going to keep up with the protein intake, and I really want to try to continue to meal prep when I can. It just makes things so much easier!

Do you meal prep? If so, please share your recipes – I’d love to add to my collection!

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Recent Smoothie Obsession?

Hello, friends! I hope that you all had a wonderful weekend!

Summer has definitely begun in Central Pennsylvania, and we are really feeling the heat! The temperatures have been in the mid-90’s the last few days, and I’ve been looking for plenty of ways to keep cool.

One of my all-time favorite summertime “treats” is a nice, cold smoothie. Whether it’s berry-banana, peanut butter & jelly, or a tropical concoction, I cannot get enough of my smoothies in this heat!

And, to keep things fun, I’ve really learned to dive deep into the smoothie bowl obsession!

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Check out this berry-banana smoothie bowl! I made this delicious bowl with blackberries, strawberries, plain greek yogurt, and a frozen banana. And, I topped it off with chia seeds and fresh strawberries and bananas.

I also made my Disney-inspired peanut butter & jelly smoothie into a smoothie bowl by adding slightly more yogurt (for a thicker texture). I also topped this bowl with some fresh strawberries!

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Yummy!

I’m excited to keep experimenting with different smoothie bowl recipes this summer, and I’ll be sure to keep you all posted if I find any exciting recipes! Or, if you know of any, please feel free to share them in the comments!

Have a good week, and remember to stay cool!

What are your favorite treats in the heat?

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What Do I Eat?

I’ve had many people ask me what I eat in a typical day since I’m constantly training for races. And, really, it’s not that complicated! I stick to a few basic foods that I know are both yummy and healthy, and they agree with me!

I base my meals loosely off the 21-Day Fix program*, and I allow myself 3 cups of veggies, 2 cups of fruit, 3.75 cups of protein, 1.34 cups of grains, and then a small amount of nuts, peanut butter, and cheese per day.

Follow along below to see what type of meals I eat with this portioning system.

Breakfast: For breakfast, I try to eat something that will keep me full, while providing a good dose of protein. Some of my favorite breakfasts include:

  • Smoothies with Greek yogurt and chia seeds (check out my Disney-Inspired PB&J Smoothie!)
  • Whole grain oatmeal with light brown sugar and chia seeds
  • Greek yogurt with whole grain granola
  • 2 whole grain Kashi* blueberry waffles

Lunch: I try to have a pretty big amount of protein and veggies for lunch, which fills me up but doesn’t make me sleepy or sick all afternoon. For lunch, I usually have the following items together:

  • Salad (lettuce, cucumbers, hard boiled egg, carrots, and balsamic dressing)
  • Greek yogurt
  • Sugar-free applesauce (if I need a sweet treat!)

Dinner: For dinner, I try to have some vegetables and a bigger dose of protein. Again, I don’t like to be overly full after dinner since we typically walk the dog directly after. Some of our favorite dinners each week include:

  • Taco salads (lettuce, salsa, turkey meat with taco seasoning, and fiesta blend cheese)
  • Breakfast for dinner (scrambled eggs with cheese and turkey bacon)
  • Baked tilapia with veggies
  • Baked chicken with veggies
  • Spaghetti squash with pasta sauce and chicken sausage
  • Quinoa fried rice (quinoa, low-sodium soy sauce, egg, and mixed veggies)

Snacks: And finally, I try to have two snacks throughout the day, one in the morning  and one in the afternoon. This is usually when I’m craving sweets, so I try to make all of my snacks as sweet as possible! Some of my favorites include:

  • Fruit (apples, grapes, bananas, clementines, watermelon, and berries)
  • Lara Bars*
  • Sugar-free applesauce

So, that’s it! Although I do like to try out new recipes, I usually have very basic meals throughout the week. They keep me full, healthy, and fueled for my day!

What are some of your favorite meals?

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*This post was not sponsored by the brands and companies mentioned, and all opinions and views are my own.