Sweet Potato Quinoa Pancakes

I was feeling a little adventurous this morning and in the cooking mood so I decided to make: 

Sweet Potato Protein Quinoa Pancakes!

They were de-lish-i-oso:

• 1 medium sweet potato
• 1/2 cup cooked quinoa 
• 1 scoop whey protein powder (mine is french vanilla flavored)
• 1/2 cup egg whites
• 1/4 cup almond milk
• 1 tablespoon flax seeds
• Vanilla
• Cinnamon
• Honey/Syrup

1. Poke holes with a knife and cook sweet potato in the microwave on high for 10-12 minutes

2. Put cooked sweet potato in a food processor/blender and smooth out

3. Mix sweet potato, quinoa, protein, egg whites, almond milk, flax seeds, vanilla, and cinnamon together

4. Spray skillet with cooking spray and plop some pancakes!! 

They were pretty good! Maybe more added sweetener next time. My roommate and I ate ours topped with a banana, honey, and more cinnamon. I'm sure they would be great with peanut butter or with nuts/raisins added in the batter. 

Enjoy and have a happy hump day! :)

Pinterest Success: Hanging Heels

Hanging Heel Rack 

This past weekend my boyfriend and I spent time together after being apart for 3 weeks 

(his spring break then my spring break).

It was great to see him of course and we were surprisingly very productive! 

For breakfast I made: 

• Fruit Parfaits with Greek yogurt and assorted berries :)
• Turkey Kebassa Sausage
• ZUCCHINI PANCAKES

If you've never had zucchini pancakes (aka fritters) you need to reconsider your food choices. They are absolutely amazing. Don't get confused with the pancake title, they are more savory and are best with salsa and Greek yogurt as sour cream.
Soososoo good, we finished the whole batch!

Next, we went to Lowe's to get our supplies:

We picked out a strip of wall trimming and Ryan nailed it to the wall with no drill, stud finder, or tools than a basic hammer. 

He is amazing. 

It's definitely safe to say I have a fabulous handyman that I am so in love with!!

So much more room for activities! and more shoes ;) 

Monday Motivation: Beach Body Boot Camp

Every Monday I teach Spinning at 4 pm and Boot Camp at 5:30.

 For a little Monday Motivation and to get that Beach Body ready for 
SPRING BREAK try this!!

This is about 45 minutes with a solid 4 minute warm up and 4 minute cool down.

Don't forget those are both very important when exercising!

Drink lots of water and take breaks when needed...good luck!

Let me know if anyone tries it out and what you think :)

Happy Monday everyone:)

FIT & FAB

I've decided the direction I'd like to go with this blog is to provide you all with fitness exercises I create to teach in my group exercise and spinning classes. More will be coming! 

As for now, I found this crazy video on the 44 most challenging/hardest body weight exercises! 

http://www.youtube.com/watch?v=POdzasJklxw

Some of them are absolutely insane. It is amazing what the body can do if you put your mind to it. 

Looking forward to sharing my own personal fitness routines :) 

For now, here's a little motivation to keep you going

Audrina Patridge  

Sick-A-Saurus!

So I've found the answer to the question you've all been wondering: 

What is even worse than getting sick?

(minus death of course)

And I've figured out the answer is: 

Getting sick without your mother to take care of you!!!! 

Bad News Bears. :(

Now don't get me wrong, this is the third year I have moved out (in college) and no longer living at home. Being strong, motivated, independent (ha) 20 year old young adult I am, I would say I am pretty capable of handling and overcoming a little sniffle or cough. 

BUT for some reason, I got sick this week the busiest week of my life and missing mama hit hard. The whole time I wanted nothing more than to be home and being pampered with constant drinks, soups, and back rubs being handed out left and right. All I wanted was to wake up to mama bringing me a big bowl of Chicken Noodle O's to me in bed. 

All sickness aside, I somehow survived without mother dearest, so I guess there is hope for humanity right? 20  year olds being able to take care of themselves when they catch a cold haha I'm a baby..

I didn't have Chicken Noodle O's unfortunately, but I made this bangin' homemade chicken soup:

Chicken Quinoa and Kale

Being the foodie I am I used my amazing crock pot (best invention ever) and added:

• 2 cups vegetable broth
• 4+ cups kale (filled the crock pot)
• 1/2 chopped red onion
• 1/2 cup uncooked quinoa 
• 1 frozen chicken breast (at the top)
• Herbs/spices/whatever was in my spice cabinet

Turned that baby on low for about 4-5 hours and waited for the amazing immune boosting soup to be cooked. Once the chicken breast was cooked I took it out and shredded it with a fork and put the meat back in. 

I would definitely recommend this soup for those that are sick (with no noodle O's) and everyone else! It was really good and my boyfriend and roommate loved it too :) WIN

Other meals (for breakfast) this weekend included: 

scrambled eggs with cheddar, avocado and tomato on toast, and an orange for

 IMMUNE BOOSTING POWER

SWEET POTATO WAFFLES 

ohmygerdddddd so good

And thankfully, I'm feeling better! Hopefully I'll be 110% by the end of the week! 

Good luck to all those catching that dreadful winter bug and remember: 

you will get better, mama or not! (preferably with mama) ;D

Don't Disappear!

I apologize for my recent absence; I can't believe how busy I am! This spring semester I thought would be a walk in the park (with no Monday or Friday classes) but BOY was I 100% wrong.

Don't get me wrong, I knew I would have a full schedule with my Internship on Monday and Friday, two night classes Tuesday and Wednesday (got stuck with the last open classes EW) and teaching spinning and boot camp/ab attack twice a week. However, I was nominated for the Student Advisory Board representing the fitness and wellness program for my school, chosen for the Marketing "street" Team for the fitness and wellness program, and joined the Investment Club!

----HELPPPP----

Just kidding.. but really. 

A few simple rules I try to follow when I am out of my mind thinking "what have I gotten myself into" crazy jam packed are:

1. Write everything down. Absolutely everything. Without my planner, I would not be alive. Down to the minutes, I have that s*** planned out.

2. Take it day by day, step by step. It really feels amazing once everything is completed, and yes it does come! A time where you will have nothing to do (for at least a minute HA). If you just focus on one thing at a time, and get through that hour, eventually it will be over and completed! My mom taught me just to break it down and complete what you need to do in increments.

3. BREATHE. I know we all forget this sometimes, but really take time to focus on relaxing yourself. Whatever your remedy may be; going on a run, yoga, deep breathing, taking a bubble bath, or enjoying that glass of wine, really I mean reallyyy take advantage of that little time you have to yourself to bring everything back together and flush the stress out of your system. Ahhhh....

Woooooooosssaaaaa.... 

Now that everyone is calm and collected, let me remind you it is Monday. Just what you wanted to hear, I know, and I have to get to work.  I am wishing you all the best of luck with this week. One step at a time!

Remember- you will get through it! :) 

A Year of Group Exercise!

This semester will mark my first complete year of teaching group exercise classes and turning into a health junkie / foodie!

This is my Katie friend and I earlier today at our group fitness meeting / demo this morning. It was hard to get up (late Saturday night) let me tell ya. 

It is an awesome feeling completing my group exercise certified through ACE, first aid and CPR certified through American Red Cross, and becoming Spinning certified through Mad Dogg this Saturday! 

I can't tell you it is a perfectly easy transition to a complete healthy lifestyle of eating right and exercising daily; there's always that little thing called life that happens. 

Whenever I feel like I haven't been putting in my best effort to myself and my body, there are a few tricks I like to do and really focus on until I get back on track to a place I want to be. 

#1. Drink water. Lots of it. If you are feeling hungry, drink a glass of water before having that snack. If you aren't a fan of pure water, I sometimes add drops of MIO or make a cup of tea in the microwave. 

Tea is AMAZINGGGG <3

#2. Load up on veggies, veggies, and more veggies. The more you can fit into your omelet, salad, and plate at dinner the better. Fruits and veggies work miracles. 

#3. Put post-it notes on your mirror, or where you want to see them most. Put up inspirational quotes to keep you on track or your specific goal you are trying to reach to. Just a little reminder for those tough moments!

Pretty soon the habits will stick and you will be a healthier and happier you! Scouts honor.