banana cream protein shake

tips for working out at home

I’ve never had a gym membership and have just worked out at home and run outside. I will admit, it’s hard to get out and run in the cold or about half the year in Arizona when it’s 90 degrees. And those are the moments when I start itching for a gym membership. But working out at home has been successful for me, but it definitely takes some commitment and dedication to make the time and focus on getting a good workout in at home.  

Most days I go for a run in the morning, do a workout during nap time, then hurry and get ready for the day during nap time too. Usually I’m not “ready for the day” until 1 in the afternoon, but this what works for ME.  Find what works for you.

Here are some tips (that I shared on instagram) with a little more detail and explanation.

• dress like you’re actually going to the gym

If you feel BAD-A, you’ll work out like a BAD-A.  Get on that sports bra, pull out those compression pants and PUT ON THE SHOES.  You’re working out, dress like it.

• find time to do without kids climbing on top of you

Do it before the kids wake up, do it while they’re eating breakfast, or watching a show, during nap time or after bedtime.  Stopping in between reps or exercises is going to slow your momentum and make your workout last 2 hours instead of 30 minutes.  This time is for you to focus on yourself. 

• always finish strong

Once you’ve decided what your workout will be, whatever it is, finish it all the way through!  Just because no one’s around, it’s up to you to hold yourself accountable. You get as much out of these workouts as you put into them.

• schedule it in/add to to your to-dos

“But I don’t have time to workout!”  You find the time when you MAKE the time.  Make it something you have to get done, add it to your to-do list, schedule it into your day.  If it’s important, you’ll find a way.

• stop making excuses & get it done!

Being at home makes it easy for you to get distracted by all the other things you could be doing, but remember, if it’s important to you, you’ll focus in on it and get it done.  All those other things will still be there 30 minutes or an hour from now and you’ll never regret getting a workout in...but you will regret not doing it.

Snack Without Compromise

This shop has been compensated by Collective Bias, Inc. and its advertiser.  All opinions, thoughts and photos are mine alone.  #NourishWhatsNext # CollectiveBias

The end of summer this year, felt like I was suddenly playing Frogger...jumping from thing to thing without stopping.  We are suddenly busy, trying to find rhythm in a schedule and I find myself struggling to take care of myself.  As a mother I constantly find myself putting my family, work, and other duties before myself.  I realized I felt tired and less active amidst everything else, and I knew I had to change somethings.  I had to start scheduling in time to exercise, but most important, eat right.  If I'm not giving my body the right fuel, how can I expect it to keep moving?  So I made some easy swaps that still save time but still give me the energy I need.

 

After heading to Fry's Food Store,  I started stocking my fridge and pantry with Kellogg’s® Special K items I could grab and go, rather than skipping a meal or eating fast food. It also keeps from from getting grumpy when I get hungry...I can't be the only one this happens to, right?!

 I love throwing snacks in my bag to help tide me over until my next meal. Like Kellogg’s® Special K® Bars in any of their delicious flavors. There are even Kellogg’s® Special K® Protein Shake that you can grab and go in the morning to drink on the way to work while you're waiting in traffic or headed to school drop-off. 

I am always reaching for Kellogg’s® Special K® Chips.  I take them from my pantry when I'm home, or throw them in my purse when I know I have errands to run and that way I still stay on track.  I love the Sour Cream & Onion, and when I get the BBQ my son is always trying to steal some! Convenience does't mean compromising on my goal to maintain a healthy lifestyle & Kellog's understands that.  I can still feel full and keep my eyes on whatever my goal may be & fortify for what's next.

Be sure to stay sane and treat yourself to something sweet while finally relaxing in your pj's at the end of the day. There's so many options, that can take you throughout your day, from breakfast to lunch to dinner to dessert & every snack in between! So get back on track or stay on track, whatever your goal is, make your life easier and stock your kitchen up! 

Visit SpecialKFortify.com to find these items near you. Get more ideas & inspiration on how to fortify for what ahead HERE  

#NourishWhatsNext Special K at Kroger

Apple Cider Vinegar Drink

I mentioned on twitter the other day that I finally found a way to drink the almighty apple cider vinegar...without dying.  If you've ever tried it, you know that is no easy task.  Years ago I started trying to take a shot of it in the mornings, right as it was on the cusp of exploding into this "miracle liquid" many praise today.  I stood in my kitchen maybe on third day, tried to shoot it down my throat without tasting it and I inhaled and exhaled all the same time and it went down the wrong tube!  Now, we've all had this happen with water...can you imagine how it felt with VINEGAR?!  I actually thought, "This is it, this is how I die."  I could not breathe or catch my breath and I had a raspy voice the rest of the day.  

I tell you this tale as a precautionary tale....DO NOT take shots of straight ACV, you MUST dilute it!

Now that I've scared you sufficiently, let's stay with what type of ACV you should use.  Although it's easy to just buy the cheap store brand version, if you're going through the effort of drinking vinegar, at least make it worth it and grab the BRAGG's Organic kind.  Give it a shake before use.

To make your ACV drink:

1 Tablespoon Pure Maple Syrup

1 Tablespoon Apple Cider Vinegar

1/4 Cup Pure Apple Cider

3/4 Cup Water

 Mix all ingredients well & if you're feeling crazy, sprinkle a tiny amount of cinnamon. 

Don't try to guzzle it all, I like to take 1 or 2 big gulps at a time to keep it from burning too much.

I love to drink this first thing in the morning.  You can look up all the amazing benefits, but for me personally, it helps with skin, metabolism, and stomach health.  I've tried a few different ways to drink ACV, and this is by far the most enjoyable yet still efficient way to get it in your system.

Park Workout

This shop has been compensated by CollectiveBias, Inc. on behalf of its advertiser, EAS Sports Nutrition.  
#easbrand #PowerinProtein #collectivebias //   Photography by Trisha Shelley Photography

Today I'm sharing some quick exercises to help you get a workout in, even when you're not at home. It's almost like a multi-tasking workout, because I can workout while my son plays on the playground! While I was out running errands before the park, I stopped by Walmart to re-stock my favorite protein powder, EAS® 100% Whey Protein Powder.

 This has been my go-to protein for a few reasons, because it has the right amount of protein for me to get lean muscle (without looking like a body builder), and because there is no filler ingredients or added sugar to their whey protein. If you're an Ibotta user, EAS® 100% Whey Protein & EAS® AdvantEdge Carb Control.
Head to the park and start by stretching.  All of these moves can be done either by time (like a HIIT workout) or by reps.  If you do it by time, I recommed by starting some where between 45 seconds-1 minute, depending on what kind of fitness activity you're accostomed to.  If you do reps, try between 10-15.  It may not seem like much but when you do these workouts in 3-5 sets, you'll feel the burn!  You want the last set to feel harder than the first, so be sure to make those muscles work!

How To: Instead of doing regular push-ups, find a step and put your hands on it and pushup. 

How To: Don't move from that step yet! Get some cardio in by hopping up and touching one foot at a time to the step. (Do for a set amount of time or certain number of reps.)

How To: My park happens to have a sidewalk all the way around the playground, so it makes it easy to do some leg work while still keeping an eye on my son.  

These can be forwards or backwards walking lunges.

How To: Another great leg workout, side step and squat into a wide stance with feet turned out.

How To: Find the money bars and hang then lift up both legs to a 90 degree angle, lower & repeat.

How To: If your playground has some of the soft ground or grass, sit down and work those abs!  I like Russian Twist because I don't have to completely lay down on the ground.  Lift legs up to a 90 degree angle and with hands together, twist side to side engaging those ab muscles.

 Once you've finished your workout, be sure to use your protein to help your body recover faster, because it's not easy chasing kids around with sore legs for days!

 Park workouts are a great way to get in your excercise while your kids are having fun as well, and EAS® Protein Powder helps me keep in line with a busy life while still trying to stay in shape.

Check out the New NBC Show S.T.R.O.N.G where EAS® products will be featured on the June 2nd episode. (9pm EST 8pm CST)  //    Photography by Trisha Shelley Photography

Peanut Butter Pumpkin Protein Balls

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #SpreadTheMagic #CollectiveBias

My son & I LOVE protein balls! I make a batch and store them in the fridge and a week later they're already all gone.  This is the perfect healthy snack & my son thinks they're even tasty enough to be called a treat. It's a win win for everyone!

 The hero of this recipe is the new Peter Pan Simply Ground Original and Honey Roast peanut butter. It's creamy with perfect amount of crunch. Peter Pan®Simply Ground Peanut Butter has no artificial colors, flavors, or preservatives. And unlike some peanut butters, there's no need to stir after opening.  It adds the perfect texture to these snack balls without feeling like you ate a whole peanut!

1/2 cup Peter Pan Simply Ground Original Peanut Butter

1/4 cup honey

1/2 cup pumpkin

1 tsp. vanilla

1 scoop vanilla protein powder

2 Tablespoons ground flax (optional)

1 1/2 cups oats

In mixing bowl, stir together peanut butter and honey. Add in pumpkin puree, vanilla extract, protein powder, flax and stir until combined.  Slowly stir in oats until incorporated. Using a cookie scoop, scoop mixture onto cookie sheet and allow to cool & solidify in fridge. Store in fridge in tubberware.

To package these festive flavored treats, place a napkin in a fruit basket (available at any craft store), add in peanut butter protein balls, then place basket in large plastic treat bag.  

Tie the bag & initial monogram with twine.  Perfect to gift this delicious goodness! I love how flavorful, a little crunchy & healthy these are. They're a great snack no matter what age.

What Peanut Butter Flavor Fits Your Personality? Take the fun quiz here: http://cbi.as/vyn6 You'll also get a coupon and access to more peanut butter recipes!

Protein is for Everyone!

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #PowerInProtein #CollectiveBias

I am super excited to be able to share with you one of my new favorite drinks! It's full of 42g protein,  if you don't regularly obsess over protein like I do...thats a LOT for a ready-to-drink product! There's 24 vitamin and minerals, and not like "5% calcium", 90% of daily calcium!  And it only has 1g of sugar!  There's a reason these facts are on the front of the container, those are the things you want in your ready to drink protein shakes!  I've used a few different proteins and ready-to-drink proteins before, but this blew those other ones away.

 EAS Myoplex RTDs (ready to drink) is going to step up your fitness game in the easiest and simplest way ever.  You don't have to be a body builder or do crazy cross-fit workouts to drink protein.  They're available at Walmart in Chocolate Fudge, Strawberry Cream, French Vanilla, Rich Dark Chocolate, Cookie & Cream.  

Protein is awesome, for starters because it keeps you feeling fuller for longer.  If you've followed my blog for a few months, you'll know that I've shared about how I drink a protein shake every morning for breakfast no matter what I'm doing that day. It jump starts my metabolism & keeps me full until lunch.

As a mom of a preschooler, it can be hard to find the time (or money) to get to a gym everyday, so I have to use what I have at home to get my workouts in.  But even something is better than nothing to get my heart rate going and muscles burning.

I keep the EAS Myoplex drinks ready to go in the fridge to drink after my workouts, and it give my muscles an extra punch in the face, if you will, to help build it back up after I work them out.

I'll admit sometimes that morning protein shake needs to be stepped up a notch in the morning, so here are my 2 favorite combinations to make EAS Myoplex even more delicious.

Blend up in blender and enjoy that morning boost of protein!  So start drinking your daily protein with EAS Myoplex! It will make all the difference in your daily routine AND your workout routine!