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

then:

  • 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!!

PROTEIN WAFFLE RECIPE. Serves 2.

  • 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

Method:

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!

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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!!!!

 

XOXO,

Kelly

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ooey gooey sweet ‘n salty quinoa squares

These bars are so yum they may be better than an almond butter brownie! Seriously! They are gooey, filled with sweet and salty flavors, and crunchy. Everything you could possibly want – AND they are HEALTHY!

I made these for the first time a few years ago before I had the blog, so I had completely forgotten about them. Now I have made two batches in the last two weeks and plan to make them a weekly occurrence. They are super satisfying and fillin and I promise they will satisfy a sweet craving!

Serving size: about 15 squares, but feel free to eat 2 at a time!

Ingredients:

  • 1 cup cooked quinoa
  • 1/2 cup – 3/4 cup almond butter (start with less, add a little more if mixture seems dry)
  • 1/2 cup chopped raw pecans
  • 1/2 cup chopped raw cashews
  • 1/4 cup raw honey
  • 4 tbsp chia seeds
  • 4-6 chopped medjool dates
  • 1 tsp vanilla
  • dash sea salt and cinnamon

Method:

Cook the quinoa according to package instructions. Then basically mix all ingredients in a large bowl. Take a small glass baking dish and grease with coconut oil or grassfed butter and then press the mixture into the dish, spreading evenly.

Place in freezer for 1 hour and then store in fridge (it’s OK to keep in freezer longer, they will just be harder to cut!)

YUM! They will be a little gooey and may not hold together super well, but, I promise they will be delicious and oh so satisfying!!

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Paleo Carrot Cake (Heavenly!)

I can’t take credit for this one but I can surely share the recipe! I wanted to make a carrot cake for the holidays and went to google and found this amazing, delicious, seriously most perfect cake recipe ever. It’s so clean, too. Zero gluten/wheat and no processed sugar/refined sugar (duh!). I don’t eat cake, you guys, this is the only cake that I would allow in my body. Look at the wonderful, clean, nourishing ingredients! It tastes so good and it is practically HEALTHY and good for you! I mean really…if you work out super hard in the gym why fill your body with toxic, processed foods?! This will not derail your body goals…you also won’t feel like crap after. Go make this asap! I think I will, too!

I found it on Paleo Grubsย and here is what you need:

Ingredients:

  • 4 eggs
  • 12 ounces unsweetened, canned pineapple, drained
  • 1/2 cup almond butter
  • 2 tbsp coconut oil, plus extra for greasing
  • 1/4 cup honey
  • 1/2 cup coconut flour
  • 2 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp apple cider vinegar
  • salt
  • 3/4 cup grated carrots
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts (raw)

FROSTING:

  • 1.5 CUP CASHEWS, raw
  • 15 pitted dates
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 2 tbsp melted coconut oil (not hot)
  • 1/2 cup full fat coconut milk (I like organic)

DECORATION:

  • 1 TBSP unsweetened coconut flakes
  • chopped walnuts

Method:

The night before, place cashews in a bowl of water and soak.

Preheat oven to 350. To make cake, take a bowl and place the pineapple, almond butter, eggs, honey and coconut oil. Use a hand blender and combine well. Now add the coconut flour, cinnamon, baking soda and pinch of salt. Whisk. Next, add the apple cider vinegar, grated carrots, raisins and chopped walnuts and mix to combine.

Take 3 8 inch round cake pans and grease with coconut oil. Divide the mixture evenly between the pans and bake in preheated oven for 20 minutes or until toothpick comes out clean. Cool completely.

FROSTING: drain the cashews and place in blender or food processor. Add the coconut milk, coconut oil, vanilla, dates, cinnamon and blend until smooth.

Remove the cakes from the pans and place one on the platter and spread 1/3 of the filling evenly around the cake. Add the next layer of cake and spread the second later of filling. And lastly, put the last layer of cake on top with the remaining frosting. Sprinkle the shaved coconut and walnuts on top.

Place in fridge for at least 2 hours before serving.

Enjoy!!

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GLUTEN FREE PIZZA!

I never touch pizza from conventional restaurants…think Domino’s or other places of the like – GROSS. That pizza is made from processed, toxic, non-organic ingredients. Who knows how much sugar or preservatives are in that pizza sauce. I love pizza just like anyone else but I only eat it when I make it at home and gluten free as usual. Also, I use grassfed cheese ONLY! You must start reading ALL LABELS of anything including stuff from a jar, like pizza sauce, and making sure it does not have corn syrup, sugar, or any kind of preservative like sodium benzoate (which causes cancer!).

I stored this blog post under CLEAN TREAT because it’s still a treat, although it’s a clean dish. It’s definitely high carb and higher fat so eat this on rare occasions instead of nasty Pizza Hut or pizza from a frozen box – yuck! Like I said, I pretty much never eat any kind of dairy at all unless I am making this homemade pizza on rare occasions (maybe twice a year). I am otherwise 100% dairy free because I feel best not eating any dairy. The goal you guys is to make 80-90% of our diet PALEO FOCUSED and clean – no processed foods, no gluten, no wheat, no bread, no sugar, limited fruit, no dairy…eating mostly lean meats, eggs, veggies, etc. Only then are we able to allow little cheats like this! When our diet is cleaned up, our bodies tolerate the occasional “treat” like this pizza. Still, you should avoid Pizza Hut/dominos/processed frozen pizzas/etc. AS MUCH AS POSSIBLE (or 100% of the time).

Try out this amazing, indulgent yet CLEAN pizza dish!

Homemade gluten free ๐Ÿ• ๐Ÿ• pizzaย 

๐Ÿ•Ingredients:ย 

Bobs red mill GF flour mix

Eggs

Olive oil

Organic pizza sauce (no sugar)

Spicy Sausage – (Whole Foods fresh!)

Organic spinachย 

Organic fresh basil

1/2 Red onion

4 organic Roma tomatoesย 

Mushroomsย 

Mozzarella cheeseย (or goat cheddar – be sure and buy fresh cheese with no added preservatives and grassfed is best)

Fresh Parmesan, optional

๐Ÿ•Prep the flour & dough according to package instructions.ย 

๐Ÿ•When the dough/pizza crust is ready, layer it with the pizza sauce, cheese, spinach, onion, meat, tomatoes, mushrooms and whatever else you’d like! Bake 425 at for about 18 minutes.ย 

Top with fresh basil ๐ŸŒฟ ๐Ÿ•

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Lemon Chia Seed Muffins (gluten free!)

I was in a baking mood this weekend! First I made gluten free chocolate chip muffins and then lemon poppyseed sounded amazing! When I couldn’t find poppyseeds at Whole Foods I decided chia muffins would be even better (AND they are cheaper)! So that’s what I went with. Plus, with chia seeds there’s no risk of testing positive on a drug test and with my boyfriend being in a graduate school program where they randomly drug test, we don’t want to take that risk!!! Poppy seeds come from the poppy plant which is actually an opioid plant aka heroine and opium come from this plant. If you didn’t know that already, well, now you know!

These muffins are light and fluffy and delightfully lemon tasting!!

Ingredients:

  • 1.5 cups almond flour
  • 2.5 tbsp coconut flour
  • 1/2 cup chia seeds
  • 1 tsp baking soda
  • 1 tsp baking powder
  • Dash of salt
  • 3 eggs
  • 1/4 cup of either honey, maple syrup or coconut palm sugar
  • 1 tsp pure vanilla extract
  • 3 tbsp coconut oil, melted but not hot
  • zest of 1 lemon
  • juice of 2 lemons

Method:

  • Preheat oven 350 degrees. Mix your dry ingredients in a bowl. Whisk your eggs, coconut oil, vanilla and honey/maple syrup and lemon juice in a separate bowl. Now add the wet ingredients to the dry and mix well.
  • Spoon into lined muffin tray (makes about 10 Muffins) and bake for 25 minutes.
  • Let cool and enjoy!!!!!

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CLEAN “REESE’S” – easy!

You should never have to eat a regular toxic Reese’s peanut butter cup as they are filled with hydrogenated oils and too much sugar and artificial ingredients! Just read for yourself:

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I mean what are those ingredients??? CHEMICALS. Please stop putting this junk in your body! These ingredients are toxic, addicting, and confusing to our bodies as they are not meant to process these ingredients. This is not an example of real food.ย 

INSTEAD you can make this recipe, which is super easy, delicious, AND GUILT FREE! You can also use as little maple syrup as you want to make it even cleaner and lower in sugar. The point is, pure 100% organic maple syrup is so much better for you than sugar and corn syrup – YUCK.

INGREDIENTS:

  • 1 heaping cup melted peanut butter OR almond butter
  • 1/4 cup pure 100% maple syrup
  • 1/2 cup coconut oil
  • 1/2 cup cocoa (or cacao – unsweetened)
  • 1/2 teaspoon pure vanilla extract
  • 1/2 cup unsweetened shredded coconut, optional

METHOD:

Melt peanut/almond butter in small pot over lot heat. Then pour into small glass baking dish, lined with parchment paper, and place in freezer to set for about 10 minutes. Meanwhile, melt the coconut oil, vanilla, cocoa, maple syrup together on low heat in same pot. Then add shredded coconut, stir well. Pour this mixture onto the “set” peanut/almond butter that was in the freezer and place it back in the freezer for 45 minutes before serving/cutting. Store in fridge.

Serves 8.

ENJOY!!!!!!!

DON’T FORGET to follow me on instagram to see my daily fitness posts, recipes, food tips and tricks among other things to keep you motivated and on the path to wellness! xoxo

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Protein “Ice Cream”

If you really love ice cream but really hate the sugar rush and guilt you feel after eating it, well, this is your recipe!!!!! This is easy, 100% guilt free, delicious and satisfying and it will help you nourish your body and build muscle and you won’t have a sugar rush after! This is my go-to recipe at night if I am still hungry after dinner and need extra protein. I never eat regular ice cream anymore because it’s simply too much sugar and I prefer to have something clean if I have the option.

Ingredients:

  • Protein of choice (I like Julian Bakery Paleo Protein – vanilla or chocolate)
  • Splash of water
  • 1/2 – 1 frozen banana
  • Cinnamon
  • 7 ice cubes
  • Unsweetened shredded coconut (optional)
  • Swirl of almond butter at the end (optional)

Blend all ingredients in a high powered blender. You may have to poke things to get it going – unless you’ve a Vitamix or Ninja blender. The consistency should be similar to ice cream when finished. That’s it! Enjoy!!

Feel free to mix this up! I’ve done frozen pineapple with unsweetened coconut added which is also delicious. You can do chocolate protein (or add cacao/cocoa to vanilla) and make chocolate “ice cream” too.

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