I don’t know what it is about summer that makes smoothies taste so good!
Probably the fact they are cool and refreshing. I make them for breakfast and sometimes lunch when I’m in a smoothie mood. I’m not very fancy with my smoothies very often. I’m a simple girl when it comes to these.
I also reach for whatever is usually around the house, and that means I always have frozen blueberries, bananas, and sometimes strawberries.
So today, I wanted to share with you my 2 favorite go-to smoothie recipes!
I combine frozen blueberries, a banana, almond milk, and protein powder into my blender. I alternate the kind of protein powder I use.
Sunwarrior Protein– you can find it here. You can also find it at Vitamin Shoppe and some GNCs.
Tone it Up protein– you can find it at Target stores!
**TIP- when blending frozen fruit, I always place it first in blender and pour my almond milk over it and let it sit a minute. Still keeps it frozen but still easy to blend!
From time to time I’ll add a tablespoon of peanut butter in for a little extra. It makes it more like a pb + j smoothie!
This one is a little more simple, but just as tasty and a great way to sneak some greens in!
I combine frozen banana, a couple dates, almond milk, vanilla protein powder, and spinach.
I never taste the spinach, since the banana and vanilla protein powder are stronger tasting, so it’s perfect!
The good thing with smoothies is there are so many options! Play around with different fruits and protein powders (if that’s your thing), and see what you like!
These are my go-to smoothies and they never disappoint me! 🙂
Happy Monday everyone!
I hope you were able to get some rest this weekend and enjoy the sun we had, even though it was quite hot!
Today I want to talk about something I struggle with and I know that others do too:
Letting things from your past affect your present.
Whether it something that happened 2 years ago, 2 months, or yesterday, we often times continue to carry something from our past with us and let it affect our present. Big or small, minor or major, we just tend to hold to things more than we should.
I can drop things and move on quickly depending on the situation.
For example, my divorce was with me for a little while and I let it get me down…mainly because, even though I wanted it to be done with anyway, I was embarrassed that I let it get to 2 months before it got so bad that I told myself i should have stopped it before it happened.
I quickly realized how much weight was off my shoulder, how much better I already felt, and I had grown hope for the future. It made me stronger to be honest. Everything happens for a reason, and God doesn’t take you through something you can’t handle.
I have never been so happy in my life right now. It’s been so so long since I’ve been genuinely happy in all areas. I have true love, amazing friendships, and I’m doing what I love for a job.
For me, that was my big thing, but I also let smaller things drag me down and I will carry it into the next day sometimes. A recent example: I’ve been working on movements and workouts for a Crossfit competition me and a few friends are doing as a team. I am SO excited to be a part of it, but I’ve been getting super down and frustrated because I’m not hitting certain numbers like I am hoping I’d already be hitting.
When I get frustrated or down in the gym, I just want to give up and not try anymore. I always want to push myself in the gym to be better and stronger, but sometimes I have those days I want to not try anymore. I know that mentality isn’t going to get me anywhere, and I’ve been told that before.
I have to constantly remind myself how far I’ve come since starting Crossfit. I have only been doing this since January, and just since then I have come so far. All my other teammates on my team have been doing this longer so they have more under their belt. Yea, it makes me feel as if I am out of place from time to time, but they are all so encouraging and motivating!
Its the encouragement and motivation I receive from Austin and my friends that help me to keep moving on the next day. I have to push what I did yesterday out of the way and not dwell on what I couldn’t do.
Austin is full of great quotes and encouragement! Lol But what he told me last night really helped.
I think this quote/advice from Austin can go along with any area in life.
You can apply this to getting a job, job promotion, nailing a recipe, a song, or an exercise in the gym. Just move along the next day, for every day is a fresh start. Don’t let your past, your yesterday, affect your today.
How would you like to be out shopping and earn points that in turn can get you gift cards to some of your favorite stores or restaurants?
How would you feel if I said you could earn points and ultimately not have to purchase anything?
Well, you can, with the app Shopkick!
All Images below are screenshots from the app on my phone.
Shopkick is an app for your phone that allows to earn points to add up to a total where you can redeem a gift card to store or restaurant you love.
There are a few ways they let you earn points:
-Online purchase points
You can search through their numerous store options to find a store you are wanting/needing to go into. There’s everything from Walmart, Target, Piggly Wiggly, CVS and Walgreens, to TJ Maxx, Kohl’s, Circkle K, and even Family Dollar.
You can click and choose which gift card you want, choosing between many options of stores and restaurants. You then choose one of the amount choices they give you, and from there it tells you how many points you will need in order to get it!
Once you find your store and pick out your gift card, it will show how many point earning options there are at that location. Not all stores will offer walk In points, but most offer scanning and receipts.
Walk in Points
You easily can earn points just by walking into a store! All you have to do is be sure your Bluetooth is on and app is open.
Sometimes it will pick you up in the parking lot! It’s an easy way to get 15-20 points!
Another great way to earn point is by simply scanning items! It’s not necessary to purchase them, so you could just walk around scanning items, earning points, and not spend a penny!
Each store will have categories of items that you can scan. Each item will say how many points you will get, along with how many points if you end up purchasing too.
Items will not always be the same. For example, these diapers are a steal for moms and a great way to help rack up points.
Have pets? Be sure to check out different stores for items for cats or dogs: cat litter, dog food, treats, etc.
School is starting in just a couple weeks too, so be on the lookout for some items and/or food that you can snag up in time for the kids, earning you more points!
Another great option besides points for scanning, are points for items listed that are purchased! Next to where it shows points for certain items, next to that will be points you will earn if you end up buying an item listed. See something you need? Scan and buy and rack up!
Some stores will have a “link card” option. For example, I can link my card under the TJ Maxx option in the app, and anytime I make a purchase, it picks that up and I get points! As most ladies will know, this is SO dangerous at a place like TJ Maxx! They don’t have any scan options, but you can see the walk In points are higher!
Online Purchase Points
They also give you points when you make an online purchase through stores listed. Most offer you so many points per every $1 spent. Which is easy to do! You have to click on the store through the app or you won’t get credited the points. Even Etsy is on the list for online shopping! What great ideas!
I love love love this app and what they have to offer! My first gift card was a $5 Starbucks card, but this time I’m going bigger with a $50 Walmart gift card! I’m thinking groceries?
Thanks to Austin and his mom for introducing me to this app.
If you try this out let me know what you think, and comment below on what gift card you are aiming for! 🙂
Happy Friday guys!
I am so glad the weekend is about here. I thought I would start making Fridays a weekly recap post of what I ate and/or things that took place during the week. This one is mostly foods I ate.
Let me know if you like these posts!
I am also thinking about seriously bringing back the YouTube video. I made one and published it, and attempted a few other times to make another one, and it just faded out. But I enjoyed making them, and I had a lot of great feedback.
Let me know what you think of continuing them on! Here is a link to the first video I made:
Now, on to the recap!
Breakfast Monday morning was 2 scrambled eggs topped with Daiya (dairy free) cheese, alongside a piece of toast topped with the Wild Maine Blueberry Jam my sweet friend got me in Maine!
I worked on my fat bomb post, and for a snack grabbed a Fiber One bar. No picture of that! Lol I stayed busy getting the post done, went with dad on a grocery trip, and when I got back,whipped up lunch.
I mixed jasmine rice with corn, black beans, broccoli, and mixed it all together with salsa. I topped it l over a bed of greens. It was so good!
I ran over to pick up the MealFit food for my gym, and on the way back had a couple rice cakes with peanut butter on them.
This workout I did with Austin and his brother was most challenging for me! So many overhead squats and thrusters!! I got me a Fitaid drink afterwards for extra recovery.
Dinner was a bowl of oatmeal with banana slices and peanut butter. Completely forgot to snap a picture. It wasn’t very pretty anyway lol. I was sleepy and hungry so I threw it together!
Tuesday morning for breakfast I mixed dairy free blueberry yogurt with my chocolate plant based protein powder, and topped it with Bear Naked granola, banana slices, and drizzled with JIF powdered peanut butter. Such a tasty bowl!
After a couple clients, I came back home for lunch. I had more of my salsa rice mixture over a bed of greens and topped with delicious avocado!
I think this is the most perfect avocado I’ve ever cut open! What joy!
For a little something sweet, I had a few bites of this dairy free version of Halo Top ice cream. This is my absolute favorite dairy free ice cream (next to Ben and Jerry’s!)
I taught kids Crossfit class at 4, did the class at 5 for my workout, ran across town for my evening client, and when I came back heated up a bowl of my spaghetti squash, topped with my Daiya dairy free cheese.
It did not take long for me to fall asleep after that!
Breakfast was a bowl of oatmeal with a little peanut butter and a fat bomb I made earlier this week. Get the recipe here!
For lunch me, Austin, and Dad went to Mugshots for a late bday lunch for Austin. We started off with their fried pickles. SO good! They gave us so many pickles that we had to take most home.
I ordered the turkey burger with a side of sweet potato fries!
Afterwards Austin and I headed to the mall to get a shirt he needed, and we got Starbucks while we were there. Go figure! That held me over until the gym. Hit some PRs that night!
Dinner was 2 pieces of chicken from Dominos and a low carb wrap with peanut butter. Needless to say, Wednesday got off track a little. It was a treat day for sure!
Thursday morning started off with 2 fried eggs and a piece of toast with half peanut butter and half blueberry jam!
I picked up Austin and dropped him off where him and his buddies were meeting and they were headed off to the beach. So jealous of them!
For lunch I threw together a salad topped with smoked turkey, cucumbers, and topped with fat free ranch. I also had a small bowl of jasmine rice.
On my way to my afternoon client, I enjoyed this Mountain Zevia drink (tastes like Mountain Dew!)
After my client, i went and picked up my cousin Devin (he’s in visiting with his family from Texas) and he took the kids Crossfit class I taught at 4. He rocked it!
I was going to do some light ab work or the Assault bike during the 5pm class, since my Mayhem team was planning on practicing at 6, then I found out a couple of my team members may not make it, so I decided to do the workout at 5. We did a 400 meter run, walking lunges with #35, 50 double unders, 25 toes to bars (I had to do hanging knee raises), back down to 50 double unders and another set of lunges.
By the end of the workout both the other ladies ended up coming, even though one girl on the team has an injured hand, so she is taking it easy. I decided to join them in the workout for Mayehm, so I ate some dates for a quick energy source and drank this FitAid.
I was pooped after back to back workouts, and I was ready for dinner! I had a bowl of my spaghetti squash again, mixed in with spaghetti sauce and smoked turkey.
I had this chocolate plant based protein shake alongside of it, for some extra protein.
Before bed (9 something maybe), I was still a little hungry, so I grabbed a bowl of cheerios and then I headed straight to bed!
So glad today is Friday! What are your weekend plans? I will be spending it some more with my family that’s in town, and Austin gets back on Sunday so I hope to see him then too!
If you’ve ever had knee pain, you know how it can affect not only your fitness routine, but your everyday life.
Before continuing into this post anymore, I want to first say that if you have knee pain where you experience popping, swelling, or immense pain that keeps you down, check with your doctor.
Most knee pain is often caused by weakness, or tightness, in muscles/tendons: glutes, hamstrings, quads, or hips. All are connected and essentially work together, which means if one get compromised, the others are affected as well.
These stretches, when followed correctly and consistently, can help with current knee pain, and help prevent knee pain.
Hold each Stretch 30 seconds, and repeat as necessary depending on tightness.
1. Quad Stretch
Standing upright (and using a wall, chair, or table if needed) pull one foot up to the glutes and hold. Be sure to stay tall, and not lean over. Switch sides.
2. Standing Hamstring Stretch
With one leg out in front of the other, toe pointed up, keep leg in front straight, look forward, and lean down until you feel a stretch in your hamstring. Switch sides.
3. Wall/Poll Calf Stretch
Up against a wall, step, or pole, put one foot (to up) against hard surface and lean body forward. You should feel a stretch in your calf muscle. Switch feet.
4. Kneeling Hip Flexor Stretch
In a kneeling lunge position, with leg that’s out in front, take your knee and push it out in front/over your foot. Be sure to keep back upright. Good for hips and ankles. Switch sides.
5. Figure 4 Stretch
Lying on your back, take one ankle and place over opposite knee. Take hand and thread through other leg, and pull in to your chest. Swap legs.
Do these stretches regularly and it will help with any tightness that could be causing your knee pain. Even if you don’t have knee pain, these are stretches are great for you to do to keep loose and help prevent any injury.
Stretching is often overlooked, so be sure to get it in! 🙂
Happy Monday Folks!
I hope you all had a great weekend!
I spent yesterday celebrating Austin’s 25th birthday…well, really since last week! We threw a surprise get together Thursday night for him and it went off without a hitch!
We played it off like we were going to Top Golf, but going to pick up our friends Amber and Scotty, which wouldn’t be anything out of the ordinary, since we’ve picked them up before.
we had a great group of people to come and help celebrate!
We kept things simple with ordering pizza, and my friend Michele made the brownies!
It cant be a party without the guys playing Fortnite!
Yesterday was celebrating with his family, and we enjoyed steak, fries, and cheesecake! (I didn’t get any pictures last night!) It was nice just to enjoy each other’s company.
Now, on to the recipe!
Something big to make in the Keto world, are fat bombs. Normally these have few ingredients, including coconut oil, and you can play around for different flavors.
Just because these are labeled as Keto, doesn’t mean just those following the Keto diet can enjoy these little gems. This is a great healthy source of fat, and can be great as a snack or even dessert!
-1 cup coconut oil
-1 cup nut butter
-1/2 cup unsweetened cocoa powder (I used the dark chocolate kind)
-pinch of salt
1. Over low-medium heat, melt the coconut oil + nut butter in a pot. Mix well.
2.Add in cocoa powder and salt. Mix well.
3.Pour mixture into ice cube trays and freeze until solid. (You can also spread wax paper over a cookie sheet, and make this into a chocolate bark. I actually posted a chocolate bark recipe similar to these fat bombs! Check that out here.)
4. Pop out of ice tray when ready and enjoy! Must store in freezer.
Yesterday, I was at a coffee shop, The Neighborhood Brew, doing some blog work in between clients. I went to the restroom and found a little yellow painted rock smiling at me on one of the decorative shelves they had.
Could it be that I came across one of the painted rocks I had heard so much about in the recent past? I had heard of people finding painted rocks in places, and you can choose to keep them or hide them again for someone else.
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Gods will is-His good, pleasing and perfect will.”-Romans 12:2
I flipped it over and sure enough it was one of those rocks! I noticed it had told me to use the hashtag #the.WellHouse, and saw where they had a website. I had never heard of them before so I was curious to know more.
The Well House, located in Odenville, Alabama, provides a safe place to women, offering them a combination of spiritual, mental, emotional, and even physical support services. They welcome all the women/girls who have been sexually exploited through human trafficking.
I know human trafficking is one of those things going on all the time, and right under all our noses. It breaks my heart when I hear about girls who’ve been involved with this.
The Well House mission, taken directly from their website, is:
“We exist to honor God by rescuing and providing opportunities for restoration to female victims of human trafficking who have been sexually exploited.”
I think it’s great the people at The Well House take in these girls, providing a safe place and support in order to get them back out there in life.
If you want to visit their website to learn more, contact, or donate, click here.
I think I’ll hide this little gem again for the next person to find it.
‘Tis the season for shorts, skirts, and swimsuits! Which means showing off more than just your arms…your legs too!
This workout only requires one piece of equipment: loop resistance band.
These resistance bands are easy to find and very affordable! You can find them at Walmart, Target, most sporting goods stores, and amazon.
Most come in a pack of 2-3, at different levels of resistance, so you can always swap out bands at any time.
Now on to the workout!
Lower Body Resistance Band Workout
***Do 12-15 reps of each move (each leg when required)***
***Go through moves 2-3 times.***
1. Banded Squat.
Place band right above knees, lower down into a squat, keeping pressure/tension on the band. Return to starting position.
2. Inner Thigh Crossovers
Lower resistance band around ankles, and cross over one leg in front of the other, slightly at an angle, so you feel your inner thigh muscles being activated. Do a set on one side + swap to other side.
3. Glute Kickbacks
With band around ankles, Lift leg back behind you to work your gluteus and hamstrings. Do a set on one leg, then swap to other leg.
4. Banded Side Steps
Side step side to side, keeping constant tension on the band. Great move for working quads and thighs!
5. Banded Bridge w/ Upright Clamshell
Lying on your back with resistance band above knees, lift hips up in the air (pushing up with your heels) to make a straight line. In the “up” position of the bridge, take both legs out to the side for a “clamshell”. Return legs to center and lower back down to ground.
This workout is good because you can adjust the resistance on your band for whatever level you are at. Plus, it can be done anywhere, even while traveling!
Let me know if you try this workout! 😀
Happy Monday everyone!
I hope you all had a wonderful weekend. Mine was pretty relaxing and enjoyable.
Saturday started out with coffee and a client, then Dad and I headed out to some yard sales.
I was looking for some chairs to go with a kitchen table I got from a client. I’m moving in September and only need a couple things.
No luck with chairs, but I did find couch pillows ($5 for both) and this neat wooden board with hooks on them.
I also snagged some Halloween decor, sheet music, and a hot pad + oven mitt.
Id say it was still successful!
when we got back I fixed some lunch. Ground turkey + Daiya cheddar cheese over a bed of spinach and topped with guacamole. I Drank a Mountain Zevia with it. It tastes pretty spot on to a Diet Mt. Dew! I’m going to have a post on this drink later this week which will include nutrition info, Zevias mission, and a no sugar challenge!
I also enjoyed a little bit of my Enlightened Butter Pecan ice cream.
That afternoon I Visited my Granny for a bit, and headed over to a friends house that I’m dog/house sitting for this week.
Austin came over before work and cooked some eggs for us for dinner. He’s been dying to cook them for me!
I had mine over spinach and topped with goat cheese. My eggs never taste as good as how he made them! No lie! 🙂
Dark Mint Chocolate was enjoyed after dinner, and Austin and I watched Get Smart while sipping coffee.
Sunday morning was filled with coffee+ Riverdale before church. I’m flying through these episodes!! So glad they are on Netflix.
Lunch was the EXACT same as the day before: ground turkey, Daiya cheese, + guacamole all over a bed of spinach.
After I ate, I laid down a bit in hope of a nap (I didn’t sleep good the night before), but no luck. So I whipped up a quick dip that consisted of sugar free cool whip, natural peanut butter, and dark chocolate chips. I spread it out over a piece of multigrain/flax bread.
Even the basic combo of cool whip and peanut butter is amazing on bread, rice cakes, or as a fruit dip! 🙂
I did some blog work and scheduling of my clients before the week and headed back over to the lady’s house I’m dog/house sitting for.
He is a Springer Spaniel and he is so beautiful!
Didnt cook dinner last night, so Austin and I grabbed Zaxbys for food. I usually get a salad if I go, with the grilled chicken. I couldn’t finish this, it was so much!
I have a busy first half of my day today, but am looking forward to this new week! 🙂
It’s been a while since I’ve shared a workout with you guys!
Most people probably have plans tomorrow to be at the beach, the lake, swimming pool, or lots of family time. If you want to sneak in a quick little workout and you have 15 minutes, this workout is for you!
No equipment necessary and you can be done in no time having worked upper body, lower body, abs, and some cardio!
Stars + Stripes workout
**Beginner: 30 seconds work, 30 seconds rest
**Intermediate: 45 seconds work, 15 rest
**Advanced: 1 min work, 20 seconds rest
1. Freedom Jacks
The classic jumping jack we all probably first learned in P.E. But still a great lower impact cardio move to still get our heart rate up! Be sure your arms come all the way up. You want full range of motion to get the most out of this move!
2. Bottle Rocket Jump Squats
Jump squats are a fantastic way to work legs, sneak in some core, and get that heart rate up again! If you are a beginner or have knee troubles, eliminate the jumps and just do regular squats.
3. Patriotic Pushups
Youll be amazed at how much pushups work your body! Pushups work chest, triceps, shoulders, and even core. If you are a beginner on these, you can do them off a wall, chair, or get on your knees.
I love ab moves that work upper and lower abs at the same time. Start with legs and arms extended out, then using core, bring yourself up to a V crunch, and return to starting position.
Modification: crunch or sit up.
As as mentioned above, you can modify moves, and change up your work time. 2-3 rounds and you are done!
I hope you all have a happy and safe 4th of July! 🙂