food
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Best Salad
Ingredients:
1 1/2 cup spinach
1 cup arugula
1 1/2 avocado
10-15 little baby tomatoes
optional toppings:
1/4 cup feta or goat cheese
1/4 cup pecans
8 chopped strawberries
1/2 cup blueberries
Dressing: 1/4 cup olive oil
3 T lemon juice
3 cloves garlic
Go-To Snacks
During my day to day it can get very busy and sometimes making sure I get healthy food in can be difficult. These are some of my go-to snacks to get a quick protein fix in between clients. They're quick to eat, simple, healthy and delicious.
1. Protein Pancakes
My favorite! Another thing I make a lot of on Sunday's, I love adding in blueberries and smothering them with peanut butter. I use this recipe a lot but recently we starting buying Kodiak cakes from Costco and they're SO simple and easy.
2. Smoothies
For those long stretches before I can get a full meal in this is the perfect replacement, tasty and healthy. You can add anything you want in it, get some extra veggies in.
3. Protein Balls
Not only are these easy to make but if I'm craving something sweet they totally satisfy that craving.
4. Egg Muffins
I make a bunch of these every Sunday so we can have some tasty morning snacks at the beginning of the week.
Tips for Seeing Fitness Results
It's important to switch up your programs after about 4-6 weeks, you'll stop seeing strength gains, power gains etc after that. It's important to give your body progressive overload specific to your goals.
2. No structure in your program
If your program has no structure, and you're just doing whatever you feel like at the moment at the gym, you definitely won't see progress. Performing specific exercises for a period of time is important, structuring it out so you're not hitting the same body part a few days in a row etc. There are many programs online that can help you reach your goals or contact a personal trainer to get a program specific for what you're looking for.
Putting in the effort in the gym isn't going to do anything if you're eating like garbage. You can't out train a bad diet. We've all heard that saying a bunch of times but it's true. Now that does not mean that you can't indulge every now and then, having a few things to look forward to can help you stay on track throughout the week.
Another reason why you're not seeing results is not getting enough sleep, if you don't sleep enough your body will never recover from the exercise you've done. Your muscles tear everytime you work out, small micro tears, and they require rest to recover.
If you're body is constantly fighting stress you won't be able to recover from your workouts. You also won't be able to perform as well, if you're very fatigued you won't be able to lift as much, run as fast etc. Taking some time to decompress and relax will help you perform at your best.
Christmas Punch
This is the perfect punch for your upcoming Christmas festivities! It's refreshing and fun, and the flavors are perfect for winter. I have adapted this recipe from: Jerry James Stone
Ingredients:
1 bag cranberries
1 granny smith apple
1 package rosemary springs
1 bottle pinot grigio
1/2 cup white grape juice
1 can club soda
1/2 cup sugar **can do without, just not as sweet.
Optional: Swap out the pinot grigio for some prosecco, it's pretty damn good.
1. Chop up the apple, place in jug with cranberies & rosemary springs. Combine other ingredients, stir and let chill for a few hours.
Ultimate Quinoa Salad
This Quinoa salad is such a great addition to any meal, the flavors go with everything and it's super healthy!
Ingredients:
1 can chickpeas
1 medium cucumber
1 red bell pepper
1/2 red onion
1 ripe avocado
1/2 cup cilantro (more if you like)
1/2 cup parsley
1 1/2 cup quinoa
sauce:
1/2 cup lemon
1/2 cup olive oil
2 cloves garlic
1 red wine vinegar
1. Cook quinoa, let cool and set aside
2. Chop up all veggies and mix together, rinse and drain chickpeas
3. Pour sauce and mix together!
Spicy Pork Bowl
This pork is so spicy and delicious! I am very pleased with how this turned out, just make sure you open a window when you're grilling, or else your lungs will burn....trust me.
Sauce:
3 T Soy sauce
3 T sriracha
2 minced gloves garlic
1 T minced ginger
For the bowl:
1-2lb pork loin
2 cups brown rice
1 can coconut milk
1 red pepper
2 green onions
1 serrano chili pepper
1. Slice pork into 1 inch thin rounds, pain with the sauce and place on a hot grill for a couple minutes per side.
2. Mix coconut milk and rice in your rice cooker and let cook
3. Slice peppers into thin pieces, slice onions and chili into thin slices, as well as the cooked pork
4. A scoop of coconut rice, top with pork, peppers, onions, chilis and crushed peanuts. Add more sauce on top to taste
Holiday Self Care
The holidays are always a very stressful, crazy time of year. Not only is there a ton of events, and parties but there's also the rich food, the booze and it's the darkest time of year. It's like the perfect storm of factors to come together and we end up feeling our absolute worst. We feel end up feeling anxious, depressed and stressed to our eyeballs.
Some tips to trying to minimize this holiday stress this year:
1. Say No.
Don't be afraid to say no to events, to saying no to pushy family members to be in 4 places in the same time. Sometimes you need to set your boundaries and be firm on what you are and aren't willing to do.
2. Take a Day/Afternoon/Evening off
It doesn't have to be a whole day, it could be a half day or even an evening, but take the time away from all the craziness of the parties, the running around and stress to do whatever you need to do to relax. This could be a quiet evening in, going to a yoga class etc, but taking that time for you will help you recharge.
3. Set Limits on Gift Giving.
Make arrangements with friends and family that you'll put a cap on spending or even pick secret santa's so you don't have to spend so much money. It's frustrating and not worth it to go into debt just for one day out of the year. Consider getting crafty and making something for gifts, it can be fun, and even more thoughtful.
4. Meal Prep.
There is SO much food and booze around the holidays and majority of the food is not super healthy. Make sure you meal plan and prep for those days to ensure you're not overindulging. If all you have is starchy leftovers in the fridge that's what you're going to eat. Ensure to eat small healthy meals throughout the day and that way you won't stuff yourself silly when dinner is served.
5. Treat yo self.
I buy myself a little something every year for christmas, it's not usually much but just something, last year it was the fluffiest, coziest socks and they made me very happy. Again, don't go into debt for that, but something small can be quite nice. A massage is also a great self gift, or a manicure.
6. Get your workouts in.
Ensuring that you balance the craziness and stress of the holidays with treating your body right and getting movement in is so important. Exercise is such great stress relief and can be a good way to step away during the holidays to get some you time in.
Greek Quinoa Salad
This salad is sooo good! There's sometimes nothing better than a fresh greek salad, but it's the perfect side dish. I make some greek style chicken with mine!
Ingredients:
1 cup quinoa
1 cup halved tomatoes
1 medium cucumber sliced up
1/2 red onion
1/4 cup sliced up kalamata olives (with garlic in it)
1/4 cup crumbled feta
for sauce:
1/4 cup olive oil
1/4 cup rice wine vinegar
1 T oregano
1 T honey
1 T lemon
Thai Quinoa Salad
Ingredients:
2 cups quinoa
2 cups red cabbage
1 cup shredded carrots
1/2 cup red onion
1/2 cup green onion
1/2 cup crushed cashews
1/4 cup chopped cilantro
sauce:
3 T soy sauce
1/2 cup natural peanut butter
1 T honey
1 T rice vinegar
2 T ginger
1 T sesame oil
Directions:
1. Cook the quinoa
2. Chop up the veggies, wait for the quinoa to cool
3. Mix up the sauce and mix everything together!
Tuscan Chicken
Ingredients:
3 chicken breasts
1 package mushrooms
1 15 oz can no salt tomatoes
1/4 cup sundried tomatoes
1 yellow onion
1/4 chopped basil
1 T thyme
1 T orgeno
5 cloves garlic
3 zucchini's spiralized
1. Cut up chicken breast into bite sized pieces, brown in pan over medium heat with 1 T olive oil, with 2 cloves minced garlic.
2. Remove chicken, set aside, sautee the mushrooms in the pan, set aside after.
3. Chop up and sautee onions, with 1 T olive 3 garlic cloves. Add in sundried tomatoe after a few minutes, add in crushed tomatoes, sautee for a few more minutes.
4. Add in chicken and mushrooms, add in the rest of the spices and cook until chicken is cooked through.
5. Spiralize zucchini and cook in the pan for about 5 minutes over medium heat. Top off with chopped basil, and feta.
Perfect Breakfast
The perfect breakfast eggs, I've been making these a lot lately! So simple and delicious :)
Ingredients:
2 slices Sourdough bread
2 Eggs
2 small handfuls Arugula
2 tbsp Hummus
1 ripe Tomatoe
1 tbsp Sriracha
1. Toast the bread, while that's toasting fry the eggs to the your desired level of runiness
2. Spread the hummus on the bread, slice the tomatoes place on toast, top with arugula and fried egg on each
3. Squirt some sriracha on each and enjoy!
Stuffed Peppers: Southwest Style
'
Stuffed peppers are always a good idea. These come up in our food rotation at least once a month and I am always playing with and changing the recipe so it's almost never the same kind twice. Unless you make a shitton of the insides then you can freeze the leftovers and easily make more!!
Ingredients:
1 can black beans,
1 lb ground turkey
1 container spicy salsa
1 can corn
1 cup quinoa
4 peppers
1/2 cup shredded cheddar
1/4 cup chopped cilantro
2 T cumin
2 T chili powder
1 T paprika
2 T garlic powder
1. Put the quinoa on to cook
2. In a pan over medium heat, cook the ground turkey with the cumin, chili powder, paprika and garlic powder.
3. Once it's cooked add in the black beans (drained and washed), and the corn.
4. When the quinoa is cooked, add it into the pan. Remove from the heat, place in a bowl, add in chopped cilantro.
5. Hollow out the peppers, spoon in the mixture, place into slow cooker
6. Top off the peppers with cheese and extra cilantro, cook on low for 2-3 hours
7. Top with avocado!
Recipe: Best Damn Sammies
We don't eat a lot of sandwiches in my household, but damn if these ones weren't such a hit we had to make them a few times. They're vegetarian and so tasty!! The sourdough buns we used were a pain to get in the panini press but totally make the sandwhich, so crispy and delicious.
**Need a panini press or to create a similar contraption for the grill (something to hold the sandwhich flat as you cook it)
Ingredients:
4 sourdough buns
4 portobello mushrooms
2 oz goat cheese
1 T of basil pesto per sandwhich
1/4 cup shredded basil
2 T olive oil
1/4 cup green olives
1. Grill the porobello's until they secrete water, remove the mushrooms and set aside
2. Cut buns in half, spread one side with basil pesto, one side with goat cheese, place one portobello mushroom in the middle, add some fresh basil and some sliced up olives.
3. Coat both sides of the buns with olive oil
4. With panini press on medium heat, place sandwhich in, be careful when lowering the lid so the ingredients don't pop out and go everywhere. *We had this happen, the whole sandwhich flew out when we tried to put the lid down and was all over the floor, ugh. We were more careful the second time around
5. Grill for 2-4 minutes or until golden brown.
6. Cut in half and enjoy!!
Pairs very well with this salad
Summer stawberry quinoa salad
This is another bomb salad we've been making a lot of this summer, it's so light and so tasty.
Ingredients:
7 ripe sliced up strawberries
5 small sliced up tomatoes
5 sliced up medium bocconcini
1 cup quinoa
1 tbsp olive oil and 1 tbsp balsamic vinegar
2 tbsp pesto
1/4 cup sliced up basil
Pear Quinoa Salad
This salad is tops on our rotation this summer, it's easy, it's light and so delicious! Perfect with a turkey burger :)
Ingredients:
2 pears
4 cups spinach
1.5 cups of quinoa
1/2 a small package of goat cheese
2 T balsamic vinegar
1 T olive oil
1. Cook 1.5 cups of quinoa, let cool once it's done
2. Slice pear into thin pieces, mix together with quinoa, pears, and goat cheese, top with the balsamic and olive oil.
Explore Brooklyn
On our rainy day in NYC my brother took me to Brooklyn for brunch, exploration and some vintage shopping.
To eat: Rider
Not only is this spot very visually appealing, but the food was amazing. You HAVE to get the donuts if you go there, also the best avocado toast I had the whole trip and I ate avocado toast pretty much everyday.
Explore
Brooklyn had some amazing street art, some of the best, it was so cool to wander around looking at all the unique and impressive graffiti. I would recommend walking the brooklyn bridge to head over there but for us it was pouring rain so we didn't get to that. It's okay because I did it the last two times I was there ;)
To shop: Beacons Closet
The best!! I could have spent the whole day here, there is so much to go through at this location. I was super impressed with some of the labels as well, I found a pair of Loeffler Randall flats for $40! I love finding a good deal and I love when vintage and consignment shops have higher end pieces and not just crap quality things for slightly less than in store. We also hit up Cross Roads Trading co, I found the one in midtown way better than the one in Brooklyn though.
My finds:
Spots and dots! The romper/overalls are H&M, and these are my amazing Leoffler Randall flats
Stuffed Eggplant
I have been trying all sorts of new recipes that involve stuffing vegetables lately, mushrooms, zucchini, and eggplant! This one is going to be made on repeat methinks.
Ingredients:
2 eggplants
1 can tomato paste
1 onion
1 whole tomato
1/2 cup feta
1/4 shredded parmesan
1. Cut eggplant in half, scoop out middle and place it into another bowl. Place the shells in a container with water and microwave for 4 minutes until soft.
2. Chop up the inside of the eggplant, cut the onions into small pieces, cut the tomato up. Saute these with 2 cloves garlic and then add in the tomato paste and feta cheese.
3. Place this mixture back into the softened shells, top with Parmesan cheese and bake in the oven at 350 for 10 minutes.
Goes great with Greek food, especially this greek chicken!
Tropical Smoothie Bowl
This tropical smoothie bowl is so tasty, I am all about them smoothie bowls these days, so its fun to mix them up!
Ingredients:
1 frozen banana
1/2 cup frozen peaches
1/2 cup pineapple
1 cup frozen spinach/kale mix
1 scoop protein powder
1 cup coconut milk
Blend it! Top it with shredded coconut, sliced banana, chia seeds, granola and enjoy
Explore Tulum
To do:
Tulum Jungle Gym
Being a personal trainer, obviously I love working out, so when I heard about this gym on the beach in Tulum I knew I had to check it out. The owner designs all the equipment and has it made locally out of wood and stone. HOW COOL! I was really stoked to try everything out, and was not disappointed, such a fantastic workout. And we got a coconut afterwards!
To eat:
Mataos / Raw Love
Right after our workout we went to Raw Love to have the MOST amazing smoothie bowl, it was delicious and really pretty. Their raw organic food was delicious, so much tasty fruit.
We beached it then a few hours later we had the most amazing tacos!! Yes, not disappointing, we legit walked 30 minutes to get these and we were so happy.
To see:
Tulum Ruins
I love seeing historic sites, and these ones were amazing! Not only was the history here amazing, its absolutely stunning there. You can walk through the ruins and then wander down to a small private beach and go swimming. We spent about an hour going through the ruins, then read our books on the beach, so damn lovely
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