Brown rice protein powder muffin top

Happy Sunday morning!  Yesterday was my day off from the gym and relaxing is an understatement for the day.  It basically consisted of a slow day at work, sleep, froyo, and this…

Hello hello favorite nighttime snack.  I adapted the recipe from my favorite blog mama StuftMama, whose recipes are always beyond delicious and nutritious.  I decided to knock out the flour and add a little protein powder from her Calm me Down Low Carb Cookie.

Brown Rice Protein Muffin Top

2 Tbsp pure pumpkin
2 Tbsp unsweetened applesauce
1 egg white (3 Tbsp egg whites)
1 Tbsp chocolate brown rice protein powder
cinnamon
packet of stevia
splash of almond milk
Microwave for 4 minutes.  Top with melted dark chocolate and almond butter.  

So, so good.  I always try to get in a protein and fat source about 30 minutes-1 hour before going to bed.  Because 1) I can’t go to bed hungry.  And 2) I wake up before the crack of dawn and don’t want to have to eat a HUGE meal before heading over to the gym.

I’m off to church and then doing a back & chest workout later this afternoon with some incline walking/sprints.  Switching things up again to keep the bod guessing.

Have a fantastic and restful Sunday!

 

Things I’ve been loving

Finally my very own kitchen scale!  I want to make sure I’m getting enough calories to encourage muscle growth, so this was a brilliant purchase if I do say so myself.

New shoes are always motivation to work out, am I right?!  Especially when they’re neon blue and yellow. 

Ohmygoodness berry season. Can. not. get. enough.

Sunday=prep day.  Not only is it convenient to get a whole week’s worth of groceries in one trip, but cooking for a few hours on a relaxing Sunday night is good for the soul.  I used to go to the store multiple times a week, and now I make sure I get JUST enough food to last me a week.

Texas sunrises.  It’s mornings like these that make me thankful I’m a morning person.  This makes it alllll worth it!

All things spicy, especially when it’s marinara sauce.  Coupled with spag squash and broccoli slaw.  Get in my belly.  Oh, and did I mention it’s gluten free?

This website.  Maybe it’s cause I have a dog.  Maybe it’s cause I’m always looking for entertainment at work.  Either way, it is sure to make a dog lover laugh!

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What’s something you’ve been loving on lately?

New workout!

I have not yet escaped the blog itch!  Over the course of the past year (can’t believe it was over a year ago that I started this tiny little blog) my workouts have changed…ALOT.  I love switching up my routine every week and try to incorporate a new move or progression into each workout.  Challenging the body is where it is at!

I did this LEG and BOOTY workout on Wednesday and I am stilllll feeling it.  Good stuff.

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Superset Booty Workout

Superset	Reps
Narrow squat	15,12,8,6
BTB wide squat	4×20
Bulgarian split squat	4×12 (each side)
Kettlebell plié squat + upright row	4×15
Single leg deadlift w/kettlebell	3×15
Barbell glute bridge	3×10

Note: same color exercises is a superset.  Perform the first exercise of the set, and immediately after perform the second set with minimal rest.  After completing one round of both exercises, take a 1 minute break.

I followed this up with a quick tabata interval courtesy of Naomi.  So quick, yet so effective! (20 seconds work, 10 seconds rest between each move!)

Kettlebell swings
4 mountain climbers, 4 jumping jacks
KB goblet squat
Jump squat
KB reverse lunge right
KB reverse lunge left
KB power clean
Burpees

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Narrow squat-love this for the abductors!  I used to be obsesesed. with the abductor machine, and let me tell you…it does not do what a narrow squat will do for you.  Abductor machines do not require any core engagement, and they have predetermined movement patterns so you don’t need any stabilization whatsoever.

 

 

 

 

 

 

 

BTB wide squats– watch the video! Basically, instead of a standing starting position, you start at the bottom of a squat. Pop up quick, and then squat back down and hold for a second.  Feel the burnnnnnn.

Kettlebell plie squat w/upright row –  slow and controlled is the way to go.

 

 

 

 

 

 

 

Barbell glute bridge – I recently added this to my routine and WHY have I never before? If you want to firm up that toosh, this is your move.

 

 

 

 

 

 

 

 

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Have a great weekend!

It’s been too long…

Man oh man do I make futile promises or what?  I have seriously missed the blog world over the past year.  Even though I’ve been caught up in the whirlwind of being a busy college student and working, I still read everyone’s blog like it’s my job.

I figured summer would be low-key enough to pick this thing back up but time is flyin’ on by and I haven’t posted once! In the meantime I’ve been staying busy…

traveling…

being a mommy to this little baby…

cooking and eating lots of good food with friends…

trying to survive the heat down in good ol’ College Station…

and I am now officially certified as a personal trainer!!!! Praise God!

My passion for fitness and healthy-living has not wavered one bit.  I have so many fitness-related goals for the next year that I’m so excited about!

I hope to keep updating the blog and getting back on track, even if it means short and sweet posts.  This online community blessed me so much last year and it left a gaping hole in my heart!

Here’s to a new start (hopefully) 😀

Update!

My my my, it has been a good 8 months since I’ve even touched the ol’ blogaroo! I spent the last hour re-reading old posts and to see how things have changed in less than a year is so crazy.  I know this started as a food/fitness/recovery blog, but it has been on my heart lately to share what the Lord has been teaching me so I figured I might as well make use of this old site.

 

First of all, I want to share where I am in life right now!

• I received a boyfriend, and then I lost a boyfriend. Totally unexpected, but it has been such a blessing and a teaching opportunity from the Lord.
• I still workout 5-6 days a week and LOVE it.  Unfortunately, my focus has shifted just a little back to wanting to ‘look good’ instead of just ‘be healthy.’
• I eat more basic foods now.  I miss making bowls of food where I just throw everything together and pray it’s edible.  My restriction list is wittling away as I delve into foods like ice cream, pasta, cookies, chocolate on a regular basis.  Yes, there is still guilt but you know what? It doesn’t have to consume me.  I eat and move on.  No dwelling.  No drawn out guilt.
• I am now working, going to school, and have a new little dog.  All of which keep me stressed out to the bone and I realized how living a healthy lifestyle is a challenge when you don’t have a minimum of 6 hours to blow everyday.

I know this started as another ‘healthy living’ blog, which I absolutely loved doing and loved being in such a great community.  While I still strive to live as healthy as I can (although that’s been on the downslope in the past few weeks), I’ve been itching to write about what the Lord is teaching me!  Why, do you ask?  I have no idea.  There are so many thoughts swarming around in my head that need to be let go.  And so instead of starting a whole new blog and going through all of that formatting and figuring-things-out-junk, I’m just going to use this one.

Sometimes we reach the top of a mountain where things are GOOD and we feel blessed.  But the truth it, we are blessed even the lowest of valleys.  As I travel through this current valley, I want to learn and to grow and to see it as a blessing.

“I said to the Lord, ‘You are my Lord; apart from you I have no good thing.” – Psalm 16:2

Tat tat tatted up

Vassssupppp! Can you believe it’s already Thursday?!  The weekend is right around the corner-any fun weekend plans?  I’m heading to the Dallas Cowboys stadium to watch A&M btho Arkansas!  Although I am slightly not looking forward to this trip, I’ll save that for another post! Because I have big news…

Spontaneity was sapped from my life when I became consumed with food and exercise.  So one of the things I’ve been working on to reach full recovery is being spontaneous and doing things out of the routine.

I may or may not have gotten a tattoo.  [BTW, people who say it doesn’t hurt are LYING.  It hurts. Alot.]  It started off as a joke as I toyed with the idea of getting a tattoo to commemorate the end of Harry Potter.  You probably think I’m obsessed by now, which I am, but I would never get a tattoo just for a guy 😉  Here’s the background story in a nutshell:

Depression and anxiety ravaged me, seriously, for a year now.  I’ve heard they both go hand in hand with an eating disorder, but regardless of where it came from, it was miserable.  It’s not something I’ve mentioned alot on the blog because in all honesty, I was still in the middle of it all summer, and it still is hard to delve into.  l had anticipated coming back to school and the depression getting much worse, but over the course of the past 5 weeks, I’ve been almost completely healed.  Once again, no doctor, no medicine could fix me.  The only explanation I have is GOD.  How someone goes from full-on depression to feeling joy and living life again free of those chains is beyond me.

“He replied, ‘I saw Satan fall like lightning from heaven.  I have given you authority to trample on snakes and scorpions and to overcome all the power of the enemy; nothing will harm you.'” – Luke 10:18&19

I happened to come across this verse a few days ago and it resonated hardcore with me.  Only Jesus is powerful enough to overcome the lies, depression and the hell in my mind for good. That night, we saw our first thunderstorm (with lightning) here in months.  Watching the lightning made me realize the perfection of God’s timing.  I could go on and on, but I’ll leave you with that.  

So yes, it is a Harry Potter reference because Harry Potter brings up the best memories of my childhood before life started to spiral downwards.  It’s also my initials (or Haley Potter, my fav).  It’s a reminder that I can overcome my own dementors because of the power of the cross.  It’s a shoutout to God for being bigger, stronger, powerful…

Speaking of bigger, stronger, powerful, this meal was a WIN in my book.  I missed out on WIAW again, which is good for you.  Because alllll of my meals look the same-cookie dough smoothie for breakfast, egg scramble with tortilla/toast for lunch, yogurt/granola/berries for snack (or smoothie), another mess like pictured above for dinner, cereal for bedtime snack.

Please make this.  I’ve been on Asian kick x20 lately and adding soy & hoisin sauce with some asian veggies, but I decided to love Mexico for a night.  I combined brown rice, chicken, corn, black beans, some other various veggies, and then organic pumpkin, pumpkin pie spice, basil, salsa, a touch of hot sauce, and melted a piece of swiss cheese in it.  Topped with extra salsa, of course.  SOOOOO flipping good.  It’s 6 am and my mouth is watering for it.

Make the most of your Thursday!  Do something small for someone, like holding open the door or letting a car cut in front of you during traffic.  It’s crazy how good it will make you feel.

Do you have a tattoo?  If not, do you want one?
Favorite ethnic food?

Lightening the load

Hiiiiii! Long time no talk, I’m getting worse and worse about keeping up with the blog now that the semester is in full swing.  Mostly, I feel like I have to come up with a long, deep post everyday so I just decide not to do it at all.  Butttt I am way too chatty not to blog, so be prepared for light posts and daily recaps!  This weekend was a goodie, so here it is in a nutshell:

Midnight Yell…

[source]

is a tradition here at A&M Friday nights before a football game…at midnight.  Basically, we do cheers and get pumped up.  Well, what was SPECIAL about this week was I got to stand on the field in front of 20,000 people!  The climax of the night is when the lights get turned off and you get to kiss your “date”.  My date happened to be in the army, meaning he gets to stand on the field.  Helloooooo 15 minutes of fame!

Texas A&M vs. OSU

We lost.  But I got to sit in the 2nd row meaning I got facetime on the Jumbotron…second round of fame for the weekend.

Food

I spent Sunday back at home hanging out with my familia and spending time with ex co-workers.  Something about going home really relieves the stress inside of me.  I take every chance I get to get away from school and relax!  It also forces me away from the food I inhale on a daily basis.

No oatmeal 😦 = toast with microwaved strawberry sauce, almond butter, and cinnamon.

And of course, the always necessary froyo trip.

cappucino & pistachio flavors with coconut, slivered almonds, pretzel m&ms and cookie dough!

Workouts

I’m on week 4 of Jamie Eason’s Livefit 12-week program.  It’s nice to have structure to my gym sesh everyday, but the first few weeks have been super dull.  I prefer supersets with cardio in between sets to get in a to-the-point and effective workout.  The first weeks have been straight sets with suggested no cardio.  I’ve been trying to stick to it as closely as possible (minus the food part) and adding in a little cardio at the end of each workout.  After this week, I’ll have progress pics to see if any progress has actually been made!

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Enjoy the rest of your Tuesday whatever you are doing!  I’m off to tackle lots and lots of homework I’ve been putting off, a workout and a worship night tonight.  Adios!

Question:
What is your favorite college football team?
Any good workout plan suggestions? 

Savory Pancakes

If you like weird foods, this is the pancake for you.  Now that I’m used to “cooking” I typically throw a few ingredients together and say a little prayer that it will come out edible.  Pancakes for lunch midday snack?

I sincerely apologize for my lack of photography skills!  My camera is MIA-what else is new-so I’m left just my phone.  Yes, it looks like it came straight out of a baby’s diaper but I promise it doesn’t taste like so 😉

Spinach in my smoothies is not okay with me [unfortunately] but spinach in pancakes is my new fav addition.  I topped these with pumpkin butter because the thought of not having something sweet at a meal scares me.  Without the pumbutter, they are the perfect savory pancake and were so wonderful with a side of eggs & sauteed veggies (that may or may not be going old.)

Blend 1 serving of protein powder [I used chocolate rice protein powder], 2 Tbsp quick oats, 1/2 tsp baking powder, dash of sea salt, hunk of cinnamon, 1 egg white, 1 cup spinach and enough milk to get the right “pancake” consistency (~1/4 cup).

Cook like pancakes and top with whatever!  Cottage cheese/salsa mixture? Nut butter? Greek yogurt? or anything you can possibly think of.

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My tests are THROUGH so I’m ready to enjoy the weekend!  Tonight I’m having much needed girls night at the mall & watching Bridesmaids, midnight yell and tomorrow I’ll be at the A&M-OSU game!  Then I’m headed home to reunite with my brother and get in some sweet fam time.  Enjoy your weekend! 😀

What are your weekend plans?
Best part of your week?

 

Belated WIAW

Oh man I have completely deserted my beloved blog!  This week was (and still is) crazy stressful, so until the tests are over tomorrow, I’ll have to keep it short and simple.  I’ve just been studying (aka sitting on facebook and chatting with friends at Starbucks) and eating (to procrastinate even more) and going out (no explanation needed).  Three tests have bogged me down this week and I’m also in the process of applying for STUDY ABROAD and my application for the university is due in a WEEK. I didn’t even realize it was Thursday [which could be a good thing I suppose] but WIAW flew right past me.  So lessss gooo

[warning: please excuse all of the horrible cell phone pics. desperate times call for desperate measures.]

pumpkin butter & almond butter sandwich

more spinach/sweet potato/pumpkin/greek yogurt pancakes. SO filling and deliciouss..AND nutritious

starbucks double shot with soy, TRY it.

so many bowls of randomness with tons of veggies, a protein source and COTTAGE cheese

chicken, green beans, water chestnuts, peppers, onions, spinach sauteed in soy sauce and hoisin sauce. legit asian food at home? yes please

wrap with almond & pumpkin butter & honey; strawberries; roasted veggies

tuna, cottage cheese, egg, spinach, avocado bowl

yogurt mess

 

i cannot tell you how much cereal I've been eating. so quick and always a craving

Lessons I’ve learned:

• always bring extra food to campus ; better to bring home extra than not have enough!
• you guys were right-eating carbs before bed has been the best decision I’ve made since school started.  After having sleeping problems for months, I’m now sleeping like a baby because my stomach isn’t growling every 4 seconds
• college can be fun if food and exercise isn’t the main focus <– finally understand this!

Okay I’m back to studying.  Until tomorrow friends when I can whip out a real post!

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What’s your favorite food to pack for a day when you’re out and about?  my favorite foods are alllll refrigerated, so I usually bring just a sandwich, fruit, and some veggies.  I’m severely lacking in protein during the day!

Joy & Healing

Good morning friends!  How was the start to the weekend last night?!  Hope you were able to take some time off from school/work to relax and refresh.  I spent my night going to ring dunks and midnight yell [don’t ask] and am ready to get in some shopping today for my cardio 😉 as a reward for pwning my interviews yesterday.  I’m SO glad yall are all on the carb-overdose-before-bed train with me…and like some of you said, it does make me sleep harder and longer.  Win for everyone.

Speaking of carbs, breakfast was a simple bowl of cereal-Kashi Crunch, Multigrain Cheerios, cinnamon, flaxseed with coconut milk, with a side of strawberries [out of the container, no less]

So this topic doesn’t directly have to do with health and fitness, but I want to hear your thoughts!  It’s been on my heart all week, but I’ve been putting it off because of school and pure laziness.

Both my ED days and being in college has made me extremely selfish, as I’m sure many of you can relate.  It’s all about when I want to eat, when I want to go to bed/wake up, when I need to study, when I need to do this and do that.  If what I’m doing fits into your schedule, then great, we can hang out.  But if not then sucks to suck.  [It even bothers me how much I say “I” on the blog]

“When we live self-centered lives, we are denied the joy of delighting in others.”

As of right now, I would say that I’m 95% healed from an ED.  I thought it would be a walk in the park if I could just get over that hill, but what followed was severe depression and anxiety.  Which is still self-centered, focusing on my problems, my sadness, my lack of hope.

“Nobody should seek his own god, but the good of others.” – 1 Corinthians 10:24

Coming back to school, I was still at the bottom of all bottoms, and was ready to take on counseling and medicine so I could get back to ‘normal’ (whatever that is) and move forward.  I’m open about my faith on my blog because I know that God is the only reason I’m alive and thriving and healthy today.  I couldn’t have healed myself through my own power.  Yet things aren’t always bright and dandy in the faith area either.  It’s been a struggle to go to church on a weekly basis and to try to get involved in something Christian-oriented on campus because well, I just haven’t been feelin it.

But this is why God is so so cool. Every morning when I hesitantly open my bible, every sermon I’ve heard, comments from friends have all been directing me towards the same thing – focus on others. Not as a distraction from my own ‘problems’ but because there is serious joy to be found in being a shoulder for someone and praying over someone who needs it more than I do.

My focus is always down at myself, but when I lift my eyes and look at the people walking by me on campus, my roommates, strangers at the gym, I can see the hurt in their lives as well.  I can’t fix whatever they’re going through…I know that God can though.  Simply praying for other peoples’ hearts instead of my own has brought enough joy in and of itself.  It’s incredible how doing things for other people-even if it’s just asking how their day was or an unnoticed prayer-can make all the difference.

Every organization I’ve joined in college has been to further my social life and my resume.  So I dropped everything I was involved in the past two years and joined Global Justice-which is a small group of students who sincerely want to bring attention to social injustices around the world.  Talk about taking the focus off of myself.  I get so caught up in my little bubble of nothingness that I forget to notice hardships people face all over the world.  Taking the focus off of yourself brings healing, in whatever way you need to be healed.

If you need a little inspiration, I suggest you go here and read about the war going on in the Congo and the desire to bring kid soldiers out of that environment and into love, education, and healing.  It’s not about comparing problems with another person, it’s about feeling someone else’s hurt and realizing whatever you’re going through isn’t the end of the world. There is  joy to be found through being there for someone else.

[I’ll definitely be talking alot about Falling Whistles in the weeks to come.  I had never heard of it before last week, yet it’s been on my heart x294948 so be readdddaaayyyy.]

“But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?” -1 John 3:17

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Sorry for such a wordy and confusing post!  Enjoy your Saturday (especially if football is involved) and say a little prayer for a stranger today.  Be on the lookout for the joy that comes with that 😀

What organization or non-profit really tugs at your heart? For me, anything that supports oppressed kids makes me want to go adopt them all. 
What are your weekend plans? Shopping, lots of studying, bonding with the roomie
Does shopping count as cardio?  Yes it is.  Don’t tell me it isn’t.