Week of Workouts + My Waffle Recipe

Hi all! Long time since I have written (oops!) I want to share some workouts from this week as well as discuss new protein powders and share my delicious protein waffle recipe!!

Last week was the 2017 Maccabi Games (yearly Olympic-style games for Jewish teens from all over the world; this year hosted in Birmingham, AL!!) and I was the dance commissioner. So in other words, I was in charge of organizing and overseeing the dance competition! As most of you should know I am a former ballet dancer (age 5-college) and I was super serious and trained extensively year-round in ballet. I suffered a metatarsal injury in college though and during my time off decided I no longer wanted to put my body through dance and I was a little burned out on it…so I stopped! But, I taught for a couple of years at various dance studios on the side and it will remain a little passion of mine forever (once a dancer always a dancer). Anyway, so last week I was busy doing all of that so hopefully now I can try and get back to a once-weekly blog post! I’ve also been super busy with moving to a new apartment and all and just haven’t made the time to blog but will get better about that hopefully!

SO…Here are some workouts from this week and I will then discuss a few things I discovered about squatting and my lower back:

Sunday – shoulders/cardio mix:

Giant set:

  • 5×5-7 fairly heavy power cleans
  • 5×15-25 Lat raises (varying weight)
  • 3×400 meter row


  • More lat raises – 3 x 12-15
  • Overhead BB press 5×8-12
  • Upright row 3×15
  • Rear Delt fly 3×15
  • Single arm DB press 3×8-10 e
  • 3×12 Arnold press
  • then finish with 5×45 second hill sprints

Monday – quads/glutes:

  • Back squat 3×6 135, 3×10 115, 120
  • Front squat 2×8 100, 2×6,8 105
  • DB Bulgarian split squats 3×12 (40#), 3×10 (50#)
  • Hip thrust 1×15 135; 5×10-12 185
  • Butt blaster 4×12,10,8,10 varying weight
  • Leg extensions 5x failure (15 ish)
  • Sumo band walks 2×20
  • Fire hydrants

Tuesday – back/cardio + RPM class:

  • Row 1 k warmup
  • 4×10-15 close grip pulldowns
  • 5x heavy landmine bar row, 3×10,15,20 burpees, 3×15 bicep curls
  • 5×10-15 back extensions w 35 and 25#; superset 15 tricep pushups
  • Back extensions on floor w hands in O and including isometric holds
  • 1K meter row
  • 4 rounds of: 250 row sprints + 12 pushups
  • Core work

wednesday – rest

Thursday – Chest/core

  • Bench press 5×8-10 (I used 75 and 80# since I haven’t benched in forever)
  • Incline DB press 4x 8-10 heavy (35# DBs for me..) superset 5xfailure chin-ups with light band (I aimed for 10 reps each)
  • 6 rounds of: 400 meter run (1.0 incline, 8.5 speed), 20 KBS (40 and 45# KB), 50 foot farmer carry (2 45# plates)
  • Bench dips w feet on a bench 4 x 15
  • Core work

Tomorrow I will train hamstrings and glutes and likely take Saturday off/just go on a long walk Saturday! I will post my hams/glutes workout later this week.

Now I want to talk about lower back pain and squatting…..

One thing I have noticed about back squatting is it’s very important to focus on lower back strength and erector spinae strength in order to not have issues while squatting. If you are having low back pain the day after back squats or front squats I recommend cutting the weight back some and incorporate more back strengthening – back extensions (include high rep light/no weight as well as weighted and lower rep), Romanian Deadlifts, and glute strengthening exercises. Also make sure your form is good while squatting. I happened to notice I was squatting with a slightly off stance – my right leg was about 1/2 inch behind my left and that was putting my hips out of alignment! When I made that adjustment I noticed my back pain went away after squats!!! YAY! Because I LOVE squats…and I love going heavy…but I also don’t want to have pain while doing so especially with scoliosis. SO I am taking a few lbs off and going to focus on perfect form while strengthening my erectors more and hopefully my squat weight will increase because my leg strength is there I think my back strength needs to catch up some.

Now I will share my protein waffle recipe which I have been eating about 5x a week now!!


  • 1 cup old fashioned oats
  • 1 banana
  • 3 whole eggs (I use pasture raised organic 100% now)
  • 1 scoop vanilla protein powder
  • 1-2 tbsp chia seeds
  • 1/4 cup water


blend all ingredients in blender until smooth. Cook in waffle maker according to waffle maker instructions.

You can also do pancakes – would likely make 4-6 medium sized to small pancakes!


I have been eating this for breakfast during the week post-workout and it’s my absolute favorite right now! I put almond butter and raw pecans or blueberries on mine! YUM!


OK…I think I am done with this blog now. I will talk more about my protein powder research and what I have been taking in my next blog soon!!!!





Blended coffee recipe – a take on “bulletproof” coffee

I discovered a new way to make bulletproof coffee and I want to share it with you all! I got the idea from Tosca Reno, who is the eat clean diet woman who FIRST changed my life for the better in 2011 after I read her books on eating clean.

The recipe is simple. Take a high quality coffee bean (I like dark roast, organic) and make as you normally do (I use a french press). Then pour it in a blender with the following ingredients:

  • 1/2 tbsp organic unrefined coconut oil
  • 1/2 tbsp organic coconut cream (just the cream of coconut from canned and preferably organic coconut milk)
  • 1/2 tbsp almond butter (pure almond butter with no added sugars or oils, preferably)

Blend for 15-20 seconds (cover the lid with a towel) and enjoy this amazing, filling breakfast! This can be breakfast replacement or enjoy it along with your actual breakfast! Just do count the fat servings in this as a dose of healthy fat for the day! Fat is GOOD for us, y’all! Enjoy! Feel free to tweak the serving sizes of these fats. I don’t really measure mine specifically, I just get a large spoon and scoop out a little of each and blend. It’s soooo good! And go follow Tosca Reno and her amazing motivation as well!


Easy overnight oats with berries and pecans

If you have busy mornings, you can make this easy recipe the night before. It takes about 5 minutes total – to toss it all together in a container and you’ve got a delicious, filling, nutritious breakfast ready to eat! I love this breakfast for the mornings I have clients at 6 AM. I pack it and eat it after I finish training. Try this out and let me know what you think.


  • 1/2 cup raw oats
  • A few dashes of cinnamon
  • Handful of rinsed blueberries
  • 1 tbsp chia seeds
  • canned, organic, full fat coconut milk (about 1 tbsp)
  • 1/4 cup water
  • 1/4-1/2 scoop Julian Bakery vanilla paleo protein
  • sprinkling of unsweetened shredded coconut
  • Raw pecans
  • Raw honey


Mix all ingredients well in a small jar or container. Drizzle with raw honey. Store in fridge overnight or make multiple servings and they will all keep in the fridge for a few days. Eat the following morning. Enjoy! You can mix this up, too, and add different fruits if you wish. Anything goes. I personally like to add the protein powder for extra protein! Between the protein powder, oats, chia seeds and nuts this meal is about 16 grams of protein!



Perfect steel cut oatmeal

This is the best oatmeal – hands down. It takes about twenty minutes to make but every weekend I look forward to having the time to make it and relax and enjoy my coffee with this oatmeal. During the week I’m up early at the gym so I don’t have time to make this, but, it’s SO great to have it on weekends! Here’s exactly what I do:

ingredients (serves 2):

  • 1/2 cup organic steel cut oats
  • dash sea salt
  • 1 chopped banana
  • 1/2 tsp pure organic vanilla extract
  • 2 tbsp chia seeds
  • 1/2 tsp cinnamon
  • About 1/2 – 1 tbsp grassfed butter (must be grassfed!)
  • 6 tbsp egg whites (Extra protein! I buy plain carton 100% egg whites)
  • chopped raw pecans, for topping
  • 1/2 tbsp pure organic maple syrup


Take a medium sized stainless steel pot (I do not use nonstick anything) and put your oats, salt, banana, cinnamon, butter and 2 cups of water inside. Bring to a boil. Reduce to medium low and add your vanilla extract and egg whites and let simmer at this temperature about 8 minutes, stirring occasionally. Now reduce temperature to low and add the maple syrup. Let cook an additional 5-8 minutes until all liquid is absorbed and the texture is creamy. Lastly, mix in the chia seeds. Spoon evenly into two bowls and top with raw pecans.

**Side note and update: this oatmeal is great to make in bulk and reheat in the mornings when too busy to make a breakfast (most of you are busy)! I love to make this and store in jars and microwave on my busy AMs! Yum!


“Bulletproof” coffee

You need to google bulletproof coffee, first of all, because I did not come up with this! I do a slight variation of the original bulletproof coffee as I use organic, unrefined coconut oil and then of course grassfed butter. I don’t always make this in the morning – I don’t drink this before I go workout – but I do make this on the weekend or for an actual breakfast if I am not in the mood to eat something right away. It’s loaded with HEALTHY FAT – so don’t be scared to try this because it’s coffee with butter. It is actually very nutritious – the health benefits of grassfed butter and coconut oil are immense! The butter has to be pure, grassfed butter because we do not want to consume any of the antibiotics or hormones that a conventional cow would have been fed. Organic or grassfed butter would not come from an unhealthy cow. And truly we are only as healthy as the meat/eggs/butter/FOOD we eat which is why I NEVER purchase factory farmed meat!

Anyway, back to this bulletproof coffee! Healthy fat in the morning is perfect for you because it will keep you full compared to a carbohydrate rich breakfast. If you eat nothing but pure carbs for breakfast, such as a piece of fruit, you are spiking your blood sugar and you will find yourself pretty darn starving after about 1.5 to 2 hours! Which is why if you drink coffee with all of this healthy fat – you won’t spike your blood sugar at all. These healthy fats are so good for your brain, digestive system, your skin, etc., and when you combine it with organic, high quality coffee beans, you have an antioxidant rich drink. So if you are the type who hates to eat breakfast – this is the absolute perfect breakfast for you! Try it out – I promise you will love it. It is also a great way to get yourself off of the sugar habit in your coffee because this is creamy and tastes like a bad-for-you Starbucks beverage – though this isn’t bad for you at all! It is very simple to make so here is what I do:

First, I buy organic coffee beans. Organic is imperative because coffee beans are highly sprayed with pesticides and we do not want to consume those pesticide residues. Organic beans also taste better than conventional coffee – trust me. I prefer darker roast beans and I also use a French press. I recommend you get one of those too, they’re very easy to use and cheap. Just get on amazon and look up “French press” and get one.

I pour filtered water in the French press, filling it almost to the top, and then I pour that in my stainless steel tea kettle and bring it to a boil. I then take about 5 tbsp of coffee and put that in the bottom of the French press and wait for my water to finish boiling. Then I pour the water on top of the grinds, lightly set the plunger on top of the water, and let steep for exactly 8 mins (7-9 minutes is the rule). Once my timer goes off, I plunge the water/coffee and it’s ready to blend.

I pour the coffee in my blender, add about 1/2 – 1 tbsp grassfed butter and 1/2 – 1 tbsp organic unrefined coconut oil and blend (use a towel over the top of the blender as sometimes it splatters). Blend for just about 8 seconds or so, doesn’t need too much! And pour into large mugs. You now have the creamiest, richest, most delicious coffee ever!




  • French press
  • Organic, high quality coffee beans (ground)
  • Grassfed butter (1/2 to 1 tbsp)
  • Organic unrefined coconut oil (1/2 to 1 tbsp)
  • Blender


Make your coffee as you normally do, I prefer using French press. Trust me, once you go French press you never go back to regular coffee! Pour your coffee in the blender and add the coconut oil and grassfed butter. You don’t have to be exact here – just a little of each will do! Blend on low for a few seconds, pour and enjoy. You are welcome!




This can be eaten cold or hot; with or without some raw organic yogurt OR my personal fav, APPLE SAUCE. Just make sure you buy unsweetened apple sauce and ingredients should be 100% organic apples.


  • 2 cups oats
  • 2 apples of choice (organic), chopped into small cubes
  • 1 cup goat milk (I like goat milk because it is easily digested; you can also sub coconut milk/water – just be sure the coconut milk is the canned, organic kind because that is the only clean one I have found)
  • 2 whole eggs + 3 tbsp egg whites
  • 1/4 cup raw, local honey (or 100% pure maple syrup)
  • 1 tsp vanilla
  • 1/3 cup unsweetened apple sauce
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp salt


Preheat oven to 350 degrees. Mix your dry ingredients in a large bowl. In a separate, smaller bowl, whisk your eggs and add in the rest of the liquid ingredients. Add the wet to try dry and mix well, adding the apples in last. Pour into a medium sized baking dish and bake for about 30 minutes. Keep an eye on it – if you use a smaller baking dish it may need to go a little longer as it will be thicker. A larger baking dish is more spread out so it will cook faster. Remove from oven and allow to cool for 5 minutes before serving.

Serve with either additional apple sauce or raw organic yogurt. YUM. Serves 6. 



Cocoa-Bacon-Oat Muffins : gluten free

The recipe for these popped up on my timehop today so I knew I had to make them and tell you all about it! These are so clean and healthful and have a salty sweet twist because of the bacon! Muffins don’t have to have flour, as you will find! These are awesome – you can also feel free to add some dark chocolate chips if you’d like!


  • 5-6 pieces nitrite free cooked bacon, chopped
  • 1.5 cup oats
  • 1/2 cup cocoa or cacao
  • 1/2 cup chopped raw nuts (I used cashews)
  • 3/4 cup unsweetened shredded coconut
  • 1/2 cup chopped dates (remove pit)
  • 1/4 cup chia seeds
  • 1/2 cup melted coconut oil
  • 1 egg
  • 1/3 cup pure maple syrup
  • 1/2 teaspoon baking powder
  • dash of cinnamon & sea salt

Pre-heat oven to 350. Cook your bacon on the stove and chop it into pieces first! Then:

Mix dry ingredients together and wet ingredients separately. Be sure your egg and maple syrup are close to room temperature before mixing in your melted coconut oil (or the coconut oil will solidify). Then add your wet ingredients to your dry and blend well, spooning into 12 lined muffin tins. Bake for ~30 minutes and enjoy! Good as a snack or on the go breakfast!