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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What I ate on Memorial Day vacation & how I kept it clean!

Hi followers! Just writing to give an update of my Memorial Weekend holiday, what I ate, how I stayed on track with my lifestyle, etc. As you all know, I make my way of eating an absolute lifestyle and don’t even change what I eat when I go on vacation. The only difference is, I may have a little more red wine than normal (or white) while on vacation, but I keep my eating in check 100%! I feel best that way! No bloat, no regrets, no coming back from vacation having UNDONE all of my hard work in the gym. I also know that by controlling my eating, and always eating clean food, I will feel the best and also improve my chances of NOT getting sick/getting a cold/or something like that which happens often when traveling.

Now, I am not saying that a carefully planned “cheat” of some sort isn’t OK – because it’s fine. I just personally am very picky about what I will “cheat” on and it has to be at least somewhat clean and nourishing…not absolute chemical junk! On another note, how beautiful is the weather in the pic below?!

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So we drove to Tampa/Tarpon Springs, FL Friday of last week and it took FOREVER to get there. We ran into traffic in 3 different areas so we didn’t arrive until 12:15 AM and we were both exhausted from having gotten up at 415 AM!

Things I ate in the car on the way: celery, perfect bar, clean tuna salad (pole caught tuna from WF mixed with chopped celery, Dijon mustard, Sir Kensington mayo, salt, pepper). I also had some leftover chicken and veggies that I ate cold. And a rice cake.

Saturday and Sunday I took off from workouts, which was fine. I got in 5 days of workouts that week before heading to the beach so I allowed my body two consecutive days of rest! We went on the boat both days, and I didn’t eat as much as I normally do.

Saturday I woke up and made my oatmeal (see above; which I packed all the ingredients to make) and I had my French press organic coffee! I like to bring my French Press when I travel because then I can just make my own coffee and not worry about using someone’s coffee pot since I prefer to drink the coffee I buy anyway! And a French Press is so easy to travel with because it’s small. I recommend you get one!

For snacks on the beach, we made a Whole Foods run and I picked up organic celery, uncured/applegate brand smoked turkey breast, organic hummus, and another perfect bar. I snacked on that while on the beach along with fresh watermelon and organic apples! See below for the brands I got! I would take the celery and put hummus in the middle and wrap a piece of turkey around it. It was SO GOOD! And I literally thought of that snack idea while searching Whole Foods and thinking what the heck am I gonna eat…!

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We cooked dinner each night, Saturday – Monday, and I was able to eat pretty darn clean the whole time! Pics of my meals below, including my lunch from Tuesday on our trip back to Birmingham – we found a Chipotle en route (I got Barbacoa, black beans, white rice, salsa, Guac).

Top left is baked shrimp, fresh organic salad with Tessemae’s dressing, organic new potatoes (again, we made a Whole Foods run so I could control what was purchased); top right is grassfed beef burger with onion, sweet potato fries, grilled asparagus and avocado; bottom right is my lunch from Sunday – grilled grouper over bed of spinach and cabbage and cilantro. I also had some raw oysters that day as well.

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I would also snack on rice cakes with almond butter or organic peanut butter if I wasn’t full from meals/in between meals. And that’s pretty much it – that’s how I ate on the trip! I don’t understand why people think you have to completely fall off the wagon and eat garbage while on vacation – I don’t do that, because it makes me feel like crap and I prefer my way of eating. There are indulgences here and there, sure, (for example, I ate an organic Justin’s peanut butter cup on vacation too), but I am not eating processed food or stuff with a bunch of refined sugar and corn syrup, etc., in it! That’s how I maintain my figure – and it’s how I love to eat and live! I also brought my lemons so I could make my warm lemon cayenne water each morning.

And also, my shoulder is doing so well!!!!! I never did go see a doctor but I did see this personal trainer/physical therapist/massage therapist who did a thoracic release on my spine and I felt amazing after he did it! I was feeling really tight in that area and wasn’t sure if I had aggravated my shoulder again or what, and I was pretty upset about it….but after he did the release I felt 100% normal and amazing! I just have to be careful with heavy pressing movements…which is fine. I have no interest in doing 1RM bench press anyway. I just want to be fit, healthy, and look good. Which all can be done with heavy weights, but not too heavy πŸ˜‰

 

 

Pic below from the workout we did Monday (Memorial Day) at a gym in Tarpon Springs! I did a shoulder/back workout with 2miles running sprints/intervals and also 200 goblet squats and a ton of pushups!

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Blended coffee recipe – a take on “bulletproof” coffee

I discovered aΒ 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!

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Meal Prep for success, grocery shopping tips, and more!

Hi guys!!!!! It’s been about a month since I have written so I wanted to write a blog and talk about my meal prep as of late, workouts, and just life in general! First of all I am absolutely loving my job as a trainer. I have about 22 clients now every week and each day is different and so much fun. I love to work with people and share my passion for fitness AND food and hopefully some of it rubs off on them ;-).

So lately I have still been taking it easy on my shoulder since the injury – it’s been 6 weeks since I really pulled it. I have been walking at least 30 minutes every day (hills on treadmill at fast pace usually), I take 2 spin classes a week, and I train my lower body 2x a week (heavy) as well as an active recovery day where I do bodyweight stuff and core work/band work thrown in some days too! Be sure and follow my fitness account on instagram to see my daily workouts – kellybfitness.

So let me talk about meal prep! I do all my grocery shopping Saturday, usually, and try to buy everything for the week. Lately here is what I buy:

  • tons of bananas
  • 8-10 organic apples
  • 7+ lemons
  • 3-4 bags brussels sprouts
  • asparagus
  • cauliflower
  • kale
  • TONS of broccoli
  • raw nuts – pecans, cashews are my fav (macadamia also)
  • Raw oats
  • Steel cut oats
  • Plain rice cakes
  • Almond butter, organic natural peanut butter (usually 3 jars)
  • 10-15 sweet potatoes
  • bag of organic new potatoes
  • 2 onions, garlic (always on hand)
  • Large container of organic spinach
  • Frozen fruit (berries, mango)
  • Coffee (duh)
  • 1 large bag frozen wild caught salmon
  • 5# chicken breast give or take
  • 1-2# grassfed beef
  • 2 dozen eggs and egg whites (cartons)
  • oils: coconut oil (always on hand), olive oil
  • Grassfed butter (Kerrygold)
  • Cans of organic coconut milk
  • Chia seeds
  • Medjool dates
  • Organic strawberry preserves (as a treat on rice cake with nut butter)
  • Jasmine rice/brown rice
  • Bragg’s liquid aminos OR Coconut Aminos
  • Balsamic vinegar (make sure either organic or make sure it does not have added caramel color or some nonsense as I have found)
  • Fav spices: cinnamon, chili powder, garlic powder, red pepper flakes, PINK SALT, black pepper

That covers what I have on hand pretty much all of the time. I always prep a crockpot chicken dish for my lunches and I prefer to always steam a ton of broccoli because it reheats well. Again, I don’t mind eating the same thing for lunch every day so I have found what works for me and my  body. I prefer routine. Dinner varies though and is always delish – baked salmon sometimes, grassfed beef sauteed with spices and throw some veggies in there with roasted sweet potato fries or something of the like, etc. I have fav foods and continue to cook a variety of the same thing! There are endless possibilities. You just have to be creative and get in the kitchen and start cooking and your health will thank you!

All of this may seem expensive or overwhelming, but, then you don’t have to grocery shop during the week because you are prepped at home! This list is good for two people so you may need to adjust if you have kids or what not. I go to Whole Foods for almost everything except I get my peanut butter from Target (or walmart), and I get my large coconut oil containers from either Walmart or Sam’s. I also like to get the cheap egg whites from Sam’s in bulk as well as frozen berries to save a little $. Everything else comes from WF and I have price shopped and it’s honestly a good price! Trader Joes has good prices on raw oats, steel cut oats, organic peanut butter as well as almond butter too – if I can make the drive out there (Whole Foods is closer). So if I go to Trader Joes I will stock up on those items.

Lately here is a meal plan sample of what I do….

  • organic dark roast coffee blended with coconut cream, almond butter, coconut oil
  • overnight oats OR steel cut oatmeal recipe or post workout protein shake
  • 2 eggs, celery
  • chicken, broccoli, sweet potato fries (baked; or roasted organic new potatoes)
  • apple and spoonful peanut butter/almond butter OR rice cake with almond butter and dab of organic preserves
  • dinner : grassfed bunless burger with brussels and sweet potato fries or roasted salmon, brussels (some kind of veggie!!), sweet potato fries (y’all, they are my fav what can I say??)

Sometimes I will make my almond butter brownies as a treat, or protein ice cream, OR these cookies which I made recently and are to die. I did tweak a few things though in the cookie recipe…try these recipes out and stop fueling your body with sugar and junk! You only make the “quitting sugar” process that much harder each time you put that processed stuff in your body.

EMAIL ME FOR HELP…with workout design, injury questions, food or meal planning questions @ kelly.fitness.21@gmail.com

HAVE A GREAT WEEKEND! check out some of my meal pics below

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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 πŸ• πŸ• pizzaΒ 

πŸ•Ingredients:Β 

Bobs red mill GF flour mix

Eggs

Olive oil

Organic pizza sauce (no sugar)

Spicy Sausage – (Whole Foods fresh!)

Organic spinachΒ 

Organic fresh basil

1/2 Red onion

4 organic Roma tomatoesΒ 

MushroomsΒ 

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

Fresh Parmesan, optional

πŸ•Prep the flour & dough according to package instructions.Β 

πŸ•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.Β 

Top with fresh basil 🌿 πŸ•

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The Big News…

Good morning followers!! So here is my big news: I passed my ACE Personal Trainer exam as of this morning and I have a new job starting January 23! I will be the fitness coordinator at the JCC in Birmingham and am beyond thrilled and blessed to have this opportunity to work in the field of my absolute passion. My last day of my desk job working as a paralegal will actually be on my 29th birthday January 19th!!!!!! How perfect, right?

I will be training 10+ hours each week as well as assisting the Fitness Director with wellness programming and working on getting the MFA (medical fitness accreditation) for the JCC.

It’s a dream job, y’all!!!!! Thank you for following and now if Alabama can just win the National Championship tonight I will have had the most perfect day!

xoxo,

Kelly

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Chicken picatta: gluten free

INGREDIENTS:

  • 2 chicken breasts
  • 1 tbsp Capers
  • 1 tbsp Grassfed Butter
  • Juice of 1 Lemon
  • 1/4 cup gluten free flour (I used Bob’s Redmill)
  • Salt and pepper 

METHOD:

Take your chicken breasts and butterfly them. Now pound them so they are even (if you don’t have a pounder you can use a wooden dough roller. I recommend covering with a layer of saran wrap and pound on top of a cutting board, preferably a plastic one since this is raw meat).

After the chicken is pounded, coat each side with olive oil, salt and pepper, and some of the gluten free flour (a few tablespoons will do). Now prep your skillet – take a large cast iron skillet and melt some grassfed butter over medium heat. When the pan is sizzling hot, add the chicken, but don’t crowd the pan. Cook on medium heat, about 5 minutes per side. 

Remove the chicken from the pan and set aside. Now add about 1 tablespoon of capers and squeeze the juice of the lemon, along with 1/3 cup of water (you could also use white wine) to the pan and scrape up any remaining flour. Then add the chicken back to the pan and cook over medium heat for another 4-5 minutes. 

Enjoy with a side of roasted or steamed veggies. A buttery Chardonnay would also go great with this! 

Serves 2.

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