chocolate, chips, and crackers, oh my

this morning i got the chance to walk it OUT again at the gym! you’ve seen the quote ‘you’re one workout away from a good mood,’ but baybaaaay, i was already in one and the early workout made my day that much better.

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i did about an hours worth of treadmill incline intervals.  i switched back and forth between these two settings:

4 mph @ incline level 4

2.5 mph @ incline level 15

sweaty, saturday FUN.

IMG_20140712_150854back at home, i had a gangload of zucchini (about 6 medium) i needed to spiralize so that’s exactly what i did before they went bad.  i sauteed the zoodles in a large wok for about 5 minutes in 1 tbsp of olive oil over medium-high heat, then added them to a large bowl with about 3 large spoons of homemade guacamole from yesterday.  i didn’t really have a sauce prepared and was being lazy. it worked though!  i paired them with tilapia and a few fresh tomatoes for lunch.  Sonny really enjoyed this!
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seriously.  these postpartum cravings…  i try to fight them as best i can and it is pure torture some days. i am a bottomless pit and i’m not even working out like i used to yet, jeez.  i either want chocolate, salty, crunchy chips, or crackers, so I turned to my old friend, popcorn.

IMG_20140712_1948513 cups of air popped popcorn is only 25 cals, 1g of fat, 22g carbs, 6g fiber, and 3g protein. soooo I made a big vat of homemade Salted Dark Chocolate Popcorn! I melted 2 tbsp of dark chocolate and drizzled it over the popcorn (that I cook on the stovetop with a lil coconut oil) and added a pinch of sea salt and a few mini chocolate chips. i suggest putting the entire bowl into the fridge so the drizzle can harden first, but i didn’t wanna wait nor did i mind the mess.

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 so, friday night ended differently that i expected! hubs came home and suggested sushi and i did not dispute him.  i order the same thing at our fave spot every time with the following adjustments:

  • salmon teriyaki bento box with the teriyaki sauce on the side
  • steamed veggies instead of vegetable tempura
  • 2 salads instead of the soup & salad my meals comes with as the sodium from the miso soup bloats me
  • i customized my roll and asked for brown rice with fresh shrimp and avocado.

according to Sonny my roll always tastes too healthy.  whatevs.

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dinner… and a show.

 Q: what special healthier requests do you make when ordering food at a restaurant?

le

 

is that sweat? 3 weeks postpartum

why yes!  that IS sweat.  today…was a great day. not just cause it’s friday either! it was great cause i started my day super-duper early this morning in the what?

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GYYYM!

i’m back baby!!!! i’m home. kinda. i miss the smell, the energy,  the whirring of the machines…  is that weird!?   the same smell that used to make my stomach turn when i was training for my bikini comp, go figure. and i definitely miss my gym buddies and instructor friends!  i said ‘kinda’ cause i only came to walk, which is still the only thing i’ve been doing until i’m cleared to hit those weights again.  that’s next though! i haven’t gotten up at the crack of dawn to workout since i took my hiatus from teaching my Lifetime classes at the end of May.  i had my headphones blasting and arms swinging as i power walked to the beat. before i knew it, my hour was up! pure, sweaty, bliss.

Odego is sleeping a lil’ longer these days (prolly 3-4 hour stretches if that) so this morning i had a small window of opportunity that i ran and jumped straight through.  praying for more mornings like that! else it’s back to my evening neighborhood walks or whenever i can get them in.

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i felt like i had the entire day ahead of me to get stuff DONE.  i’ve been losing track of what day it even is while trying to get a routine going with the kiddos, and today’s workout made me energized, refreshed, focused, and most important, MOTIVATED!!! you see i even got this blog post up :D

i’m eating around 1900 cals a day currently, and this morning’s balanced brekky consisted of scrambled egg whites with homemade guacamole (i only had a fresh lime instead of lemon and it worked just as well, yum), low fat turkey sausage, a nectarine, and some whole wheat toast with a tbsp of dark chocolate dreams peanut butter.  for your own customized meal plan, email me at leah.egwuatu@6packusa.com.

i marinated some chicken breasts in homemade honey mustard (equal parts dijon mustard and agave nectar and yes you can you honey) and a little sea salt and black pepper to taste.  i grilled them up on my grill pan and smoked up the 1st floor of the house real good.  all you need is a HOT grill pan sprayed with no stick cooking spray, cook the breasts for 8 minutes on each side (depending on size), then cover the meat with foil and let them rest for 5-10 minutes.  here are a few of my grilled chicken lunch/dinner plates from this week:

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,..paired with plantains pan-fried in coconut oil, a fresh spinach, tomato, pecan, jicama salad, Annie’s  all natural Artichoke Parmesan dressing on the side (i could turn the entire bottle UP it’s so good) and my prenatal vitamin…

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..paired with sautéed spinach and mushrooms, a summer corn, tomato, cilantro & mozzarella salad with honey mustard on the side..

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..a ginormous spinach salad topped with pecans, strawberries, blueberries, jicama, green onion, and feta cheese crumbles.. this was actually my first time ever buying jicama and it won’t be my last!

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3 weeks postpartum now and my sweet tooth is still RAAAAGING, so i’ve been trying to stick to natural sugars as often as possible.  the cravings are SO strong though and all i want to do is eat chocolate and chips all day.  so i’ve been having fresh fruit with a little sugar-free cool whip and cinnamon for dessert most nights. super yummy and a better option than the Marble Slab i will go HAM on. also, the peeps over at Squarebars so graciously sent me some samples of their organic protein bars to try. omg. can you say right on time!? they are D-freakin-licious!!

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no refined sugars, no GMOs, soy-free, gluten-free,  low glycemic, vegan, and 12g of protein. i’m feelin’em, and their nutritional stats aren’t too shabby!

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newborn life lol! have a fun friday evening!

le

one…two…THREE #may27th

saturday, this boy woke up singing ‘because i’m happyyyyyyyyy!’ :P  he knew it was finally party day.

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we threw a joint birthday pool party with friends of ours, Kristina and Allen; their daughter, Celén, was born on May 28th.  the location was at my gym, Lifetime City Centre! it was special to me because i had part of my 30th birthday celebration there, Chiso was finally able to come gymming with me when he turned 3 months old, and now he has celebrated his 3rd birthday there.

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excited and picking up the Mickey and Minnie Mouse cakes the morning of.

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the guests of honor! and why do they look like long-lost brother and sister?! LOL

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but before their guests arrived, we put them to work stuffing their favor bags. we paid them in food, no worries.

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on the menu:

 cheese, pepperoni, & BBQ chicken pizza (provided by the Lifetime Cafe), an assortment of subway sammiches, a variety of chips, cake batter rice crispy treats, strawberry-pecan-spinach salad, juice, water, and cake.20140524_133508_1

right on time, Papa, thanks.

we played gym games upstairs on the 3rd floor before hitting the pool. 

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does that parachute give you a nostalgic feeling too?

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they had some parachute fun, bowled, played scooter races, and there was even a real live Angry Birds game… pretty neat.

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Chiso had all the pretty girls to himself before his guys friends arrived ;)

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my girlfriend, Michelle (bottom L corner), put her super long legs to work and dusted EVERYBODY in the scooter race! her daughter, Lyonna, and Chiso share the same birthday.

now for the part the kiddos had been waiting all day for-

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it’s time to SWIM!

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the party ended at 4, but we were in that pool from about 2:45 to 6:15.  he just didn’t want to leave! you know where to find us this Summer.20140524_150546_1

this picture cracks me up- i was just trying to get their attention for the picture and i have no idea what i even said! but ummm, they look so annoyed. ROTFL.

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splish, splash <3

i didn’t get pics with everybody, but i’m grateful some of my family and friends were able to come celebrate with us!

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my cousins Angie and Gerrilyn and their kiddos,

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my sorority sister Trashina took a dip with her adorable boys,

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and my friend Krystal was on double duty and held it down! i tell her all the time what a huge inspiration she is to me.  i feel like i’m starting all over balance-wise with Odego on the way and all… heck i feel like i JUST got into a groove with one kiddo (remembering to add an event to my calendar, getting there on time if at all, making sure he has pants on, etc) and she always encourages me that i can. experience is the best teacher and i believe you, girl. alright *clears throat*

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let’s sing! make a wish, Celén.

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your turn, Chi!  he would not put that pizza down.

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before & after.

 asleep in the car by 6:30pm and didn’t wake up til the next day. party POOPED.

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all four of us were! happy, HAPPY, 3rd birthday to our Chiso <3

thanks for reading!

le

oatmeal chocolate chip birthday cakes!!! – bday post

this year, my birthday fell on a monday. YIPPEEEEE :?

so Sonny started celebrating early (like i had hoped).  immediately after church service, we went to get our rings cleaned.

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i promise we’re only in our thirties. lol.  Chiso saw us placing our hands strategically on the display case for this pic and wanted part of the action.

over time, i have come to the realization that i’m a hint thrower.  what a lucky guy Sonny is.  rarely does one go over his head though, i gotta give it to him.  i forwarded him a Ruggles Green brunch email i received a few weeks earlier, you know, randomly.  high-five, Sonny.  high-five.

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so that was our next stop.  only the Heights location serves breakfast / brunch in Houston, and i had been eager to check it out for months.  i chose the delish crab & avocado omelette and Sonny played it safe with the breakfast plate (sausage, pancakes, eggs, potatoes).  Chiso handled up on his turkey sausage, scrambled eggs, and pancakes too.  we love us some eggs.

the next day, my actual birthday, Sonny got up and rushed off to work like normal, so i hit the gym early, like normal.

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but not before making this gorgeous stack of oatmeal pancakes! with the start of my cooking classes, blogging took a small backseat. obvi. but i believe i have a routine going now with my schedule. *crosses fingers, toes, and eyes*.  here’s that recipe:

Oatmeal Chocolate Chip Pancakes 

the stuff: (source)

  • 3/4 cup whole wheat pastry flour
  • 1/4 cup dry rolled oats
  • 2 tsp vanilla
  • 2 tsp baking powder
  • 3/4 cup unsweetened vanilla almond milk (add more if needed- you be the thickness judge)
  • 2 packets granulated stevia
  • 1 tbsp agave nectar or honey (optional)
  • dash of sea salt
  • 1 tbsp melted coconut oil
  • handful of dark chocolate chips

do this:

  1. mix all ingredients except chocolate chips together in a large mixing bowl.
  2. if ya need more almond milk at this point, add it a tbsp at a time.
  3. heat your griddle or cast iron / no-stick skillet to medium heat and coat with no-stick cooking spray.
  4. spoon the cakes onto your cooking device as large or as small as you’d like them.  when bubbles start to form on top, check the bottom of the cake to see how brown it is first before flipping.
  5. you’re looking for a golden brown color (bout 2-4 minutes).
  6. eat’em up. sprinkles are optional but mandatory if it’s your birthday.

or, you can do blueberries instead of chocolate chips!

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 back to the birthday festivities.

little did i know that Sonny went right down the street to his mom’s house to hide out.

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i took a Barbell Strength class and worked my back a little more on my own in addition to some steady-state cardio on the elliptical. suddenly, i got a ‘lunch?’ text from Sonny, so i said ‘screw this!’ and sped home to get cleaned up.

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 i opened the door and walked right into .. Sonny!?, fit gifts, and cake.

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and a birthday song serenade from my boys!

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 just one small piece before lunch.

   Sonny shocked our palettes and drove us to an Indian inspired restaurant in Upper Kirby called Ponidicheri.  he didn’t know it was ‘meatless monday’ though lol. tasty  nonetheless and i appreciate the experience.

20140407_134832_1i got the Saag Paneer Omelette, Barley Salad, a piece of gluten-free, millet Roti, and one of their fresh, housemade juices, the Hari.

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 Sonny got an omelette too.  They didn’t really have a kids menu, but the guy taking orders suggested this concoction.  can you guess which two Chiso ate? yep, the fries and the Elephant Cookie.

i got a birthday nap back at home (YAAAAAY for daytime sleep) and we went back out for dinner that evening.  i was actually still full from lunch but went anyway just cause it was my bday and already on the agenda.

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my cups runneth over :shock: ! literally and figuratively.  we concluded the evening with Italian food and Neapolitan gelato from Sapore Ristorante, right in our own backyard.  which was awesome cause i had to be up at 4:15am  to teach my class the next day.

i feel like i’m at the age where i forget what i’m even turning and that my birthday is even coming up.  thankful to God for another year though, no doubt, and for Sonny’s impeccable planning skills year after year.

THANK YOU to my family and friends for the calls, texts, cards, gifts, and birthday wishes!!!!!!

and thank you for reading.

le

one piece of equipment at a time

my home workouts have FOREVER changed!!!!! i’ve been wanting to purchase a step bench for my home for a while now but i just knew i could find a better deal than the 89.00 and up they are in stores and online (Walmart, Academy, Sports Authority, Target).  i wanted the REAL thing.  the one i use in my classes every week and the one you find in a majority of fitness clubs. not the shorter, copycat versions.  just before biting the bullet and heading to Target to purchase it tuesday, i was gifted with one from a very special person. aaaggghhhh! so grateful.

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i brought that baby home and immediately got to work making vids!  slowly but surely i’m building up my home gym repertoire which does wonders for my motivation.  the more toys you have, the more you wanna play, right!?  Chiso jumped on before i did and started doing his thing.

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i can’t find the Figure 8 bands i use at Lifetime in stores but i did pick up these light, medium, & heavy resistance ones (3 to a pack) at Target to slip over my shoes and/or ankles.  you know the vids for those are on the way.

moves:

  1. squat jumps  - keep those knees behind your toes and weight in your heels for every single rep. drop your booty to the bench! keep an eye on your heart rate.
  2. crossover pushups (using 1 riser) –   try them on your toes!
  3. incline chest flyes – breaking the bench down and creating a makeshift incline bench is PERFECT for 2nd and 3rd trimester moms-to-be! we know that lying on our backs for an extended period of time after about 20ish weeks (varies per mom) or so is a no-no for blood circulation, so this is a great modification.
  4. bench step ups - get low and get your waddle on. alternate legs or do the same leg then switch it up. hey Chiso :lol:

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i saw HEB’s rendition of these guys while shopping and they looked tantalizing as heck in the package! i gave them a go at home and wow. just wow. 3 ingredients. add these to your Super Bowl eats or ANY party menu. find something to celebrate and just make them!

Cheesy Stuffed Maple Jalapeno Poppers (dairy-free)

the stuff:

  • 5 jalapenos, halved
  • 10 pieces of low sodium maple bacon (just cut 5 long slices in half for the perfect length to wrap around the pepper)
  • 1/2 cup Tofutti Better Than Cream Cheese spread (you can also use any flavor Laughing Cow cheese wedges, yum)

do this:

  1. cut each pepper in half and discard the seeds and filling
  2. stuff each half with 2 tbsp Tofutti spread or LC cheese
  3. wrap bacon around stuffed pepper and secure with a toothpick if need be
  4. bake for 20-35 min (depending on size) in a 425 degree oven

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*per pepper: 52 cals, 4g fat, 1 carb, 2g protein*

Q: what is the best piece of at-home equipment you’ve invested in? 

Q: what would you love to add next?

i’d love a pullup-bar & an elliptical.

le

hearty turkey casserole + fit foodie lean legs workout

while i was away at the BE Conference (that post is in the works), my FITzee Foods orders came in!  thankfully Sonny only got to one meal before i got my hands on them :x.  i now have a new favorite to add to my list i wanted to share with ya:

Mom’s Hearty Turkey Casserole

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layers of sautéed vegetables, lean ground turkey, rich tomato sauce, and mashed yams all baked to perfection and sprinkled with mozzarella cheese!   low carb and gluten-free.  it was the first meal i cracked open and it reminded me of a healthified shepherd’s pie.  this experience was over way too fast.

*stats: 353 cals, 16g fat, 20g carbs, 5g fiber, 29g protein*

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then i hit the gym to combat the massive amount of sugar i ate over the weekend :shock:

i created that lean leg routine up there while using the limited hotel gym at the conference, and did it again that day.    grab two dumbbells (preferably 10′s or higher) and a sturdy wall to lean on for the wall sits and have at it.  3-5 times through, no breaks!

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i couldn’t decide which bar to eat for my post workout snack so i ate both!!!! kidding, i had the apples ‘n oats, my fave.

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afterwards, PWO grocery shopping.  which is always a bad idea for me.  i can never wait until i get home to open something up.  you can eat them in the car. you can eat them on a chair. you can eat them ANYWHERE.  get those greens in :)

the FITzee Food’s menu changes frequently because they use local, seasonal and natural ingredients.  make sure to keep checking the online menu to see the latest and greatest culinary delights – they just might become your new favorite.

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in those defeated moments, think back to why you even started your journey in the first place.

then keep going, friends!!!

 FITzee Food questions? email me directly at le@fitfoodiele.com.  to order your healthy meals, go check out the September menu- October is upon us! 

le

sunday family fun day

i have been teaching my 11am 24 Hour Fitness Total Conditioning class since the beginning of 2013.  i’ve had a crazy good time meeting so many new members and sweating our faces off together sunday after sunday for these past 9 months!   nevertheless, after having a sit-down with Sonny and fighting weeks (ok months) of conviction, i have finally decided to give it up.  even if a class inconvenienced me, leaving is always difficult.  i despise disappointing and letting people down, especially when they get a routine going and expect me to hold up my end of the bargain and be there.  i guess i despise it cause i know how it feels.    this isn’t the first class i’ve had to leave in my 6 years of teaching, but yesterday gave me that overwhelmingly bittersweet feeling.  again.

i could barely let my supervisor know my decision let alone share my ‘important announcement’ with my class today.  yeah…. this is always my answer to that dreaded ‘what’s one thing you would change about yourself’ question.

if we made it to church for early service, i felt good.  starting my sunday with Word and worship with my fam is well, the best way to start the day IMO.  however,  if we were out too late at a saturday night event (which happened all too often e.g. birthday parties, dinners,  gatherings, weddings, etc.) early service was out of the question, which meant church didn’t happen at all.  i have missed church more times this year than i have in my entire life…and that is so unfair to my family.   individual worship is important to grow your relationship with God, definitely….  but church is a vital part of that growth for me and my spiritual life has suffered because of its absence.  when this happens, i have to evaluate whatever is going in my life at the time,  pinpoint those distraction(s),  and either move or remove them.  it took me 9 months to accept this, but i finally let it go.  why? because it’s the best move for our family and the head of my household and heart agree.  masking those feelings of disappointment completely will come with time, but putting it that way makes me feel a whole lot better.

and i really miss going out to eat after church. lol. not just as an immediate fam, but meeting up with my parents, friends, and extended family, etc.  we have either turned down those invites or showed up super-duper late.  rushing off to the gym after service was the only thing on my mind…  if i hadn’t gotten my routine together the night before, i found myself writing down moves during service instead of giving God my undivided attention.  ok i could go ON.

———->let nothing hinder or get in the way of your worship & relationship with God or block the spiritual & emotional growth of your family.  nothing.<———-

now does this mean i won’t workout on sundays anymore?  not at all! i appreciate having the option to go at a more convenient time though vs. mandatory for sure. no pressure.  those family gym dates will keep right on rolling.

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 i’m so grateful for these two knuckleheads cause they are totally worth the sacrifice.  so each sunday when we do our family thing, i’ll capture the moment, upload it to Instagram, and hashtag it #sundayfamilyfunday.    seeing other families spending quality time together really makes you appreciate and cherish what you have.  so if you’re following me on IG, well, join in and share!  just don’t forget to hashtag it #sundayfamilyfunday. eating, chilling, hanging out, exercising….WHATEVER it is you and your family do together, share it.   i have a feeling most pics will revolve around food – i know most of ours will :shock:

**********

if there’s a HEB by you, fresh salmon is on sale for 6.97 a lb this week until tuesday!

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 i got us a couple pounds this past weekend and i have been roasting it with hidden valley ranch dry ranch dressing mix.

Walden Farms dressings have been BOGO (buy one get one free) at Sprouts Farmers Market this week so i got the Asian and Balsamic flavors on my last trip there.

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 you can use them as actual salad dressings, or as marinades for your proteins (fish, chicken, beef, shellfish).

that chicken up there turned out great (roasted it for 50 minutes on 350 degrees) and i threw it on a salad for lunch last week.

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see! it’s a berry almond Asian chicken salad.  romain lettuce mix, raw sugar snap peas, strawberries, cherry tomatoes, sliced almonds, roasted chicken breast (marinated and sprinkled with Mc Cormick Perfect Pinch Asian seasoning), all drizzled with a little more Asian dressing.  crunchy, crispy, fresh and healthy.

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back to the salmon – i’ve been making these ‘teriyaki’ bowls by throwing everything into a container (carbs, veggies, protein, fat) and drizzling it all with one of the WF dressings.  flavorful, fresh, and addicting.  switch out any and everything for your favorites!  countless combos i tell you, COUNTLESS!!!!!!

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  these fantastic sales are over this week (tuesday and wednesday), so take advantage.

happylife

we always have enough to be happy if we are enjoying what we do have and not worrying about what we don’t have.

you’ll always be waiting for or on SOMETHING.  take a look over your life and praise Him for all you have right, right now.  you are so BLESSED!

Q: what day of the week do you consider your family day?

le

The Color Run 5k – Houston

what.a.BLAST this morning!  this was my first time participating in the The Color Run 5k and imo,  everything was set up perfectly.  because i have a goal of hosting my own 5k one day, i took special note of well, everything.  instead of just showing up to run, i tried my best to pay attention to all the minor details that go into making a 5k (or any distance really) so great, fun, and memorable.  and BOY am i overwhelmed!!! but hey:

dreams

:shock:

never settle for good, mediocre, or average because you weren’t created to do good, mediocre, or average things!

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packet pickup was at Rei and i had never even been inside the store until then.  there was soooo much Color Run paraphernalia to choose from it’s not even funny!  shorts, fanny packs, drawstring back packs, tanks, frisbees, bandanas, socks,

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and sunglasses!

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pre-race breakfast was an egg-white omelette (with some shredded and melted parmesan cheese that was thrown on top as it cooked), fresh spinach, tomato, and honey mustard on Nature’s Own double fiber wheat bread.  no oatmeal this time as it can come back to haunt ya real quick if you know what i mean, especially on longer runs.  no pun intended. L O L.   however 5k’s are over rather quickly.

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that’s my sweet, fab, supportive friend Kara!

our driver (Sonny) so graciously snapped some pics of us right after we jumped outta the truck and headed to the start line.

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i met up with more great friends on our way to the start line- hey Roberto, Ana, and Kara’s fingers! *waving*

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i had NO idea how popular this run was!!!  our team was set for takeoff at 9am, but we didn’t make it all the way to the front as it was just too crowded.  to avoid so many people on the course at once, they created several ‘waves’ and our start time was unexpectedly pushed back more than a little bit.  this was terrible because somebody had to drive back across town to teach class in less than 2 hours. yep….me. when i signed up for the race i was so excited about participating i forgot about my class!!!! pushing it, yes, but i knew both could be done.  i can’t and won’t let my members down. or waste 50 bucks :lol:

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i heard somebody was not feelin’ the weather change this morning. it dropped to around 50 degrees outta no where.

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but we finished strong. it was bob and weave, stop and go the entire way. this was the first untimed race i’ve ever participated in and it was a true fun run with an emphasis on fun! people were clearly not concerned with breaking any PR’s lol.   it’s a huge, family and friends type event for sure, and i DEFINITELY recommend this race for anybody’s very first 5k.

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the Fit Foodies meant business though! we turned on our heart rate monitors and did our thing. Kara and i pretty much have the same running pace, so we started and finished together.

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Kind Bars! i see these guys in Whole Foods all the time and they look scrumptious, right? they were giving out these two flavors and OH BOY…

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this peanut butter and strawberry flavor was uhhhmazing. tasted like a sticky, chewy, pb and jelly bar sammich.  these are the only samples i could get my hands on before having to head out.

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going and coming, literally. i missed out on tons of pictures and good ol’ fashioned color fun and could not stay to meet up with and party with the other runners at all:(  you live and you learn. this was our first Fit Foodies event and we have only just begun to scratch the surface.  so seriously,  NO WORRIES if you weren’t able to make it this morning, there are too many races coming up to dwell on one!  just know that plenty of advanced noticed will be provided next time, you have my word.

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we sped across town and made it just in time.  did i shower first? heck no! i didn’t have time anyway! 1 hour of total conditioning and a family shoulder workout later,

(alternating punches with dumbbells for 1 minute straight w/ Kara, my bro Brian, my hubby, and i )

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TOAST was not the word.

  i’m gonna put this in the side bar over there, but the Green 6.2 will be held on April 27th, 2013. that’s next month yall! email me if you’d like to run with the Fit Foodies team. the earlier you register, the cheaper the price.  set a goal and let’s go for it, together.  le@fitfoodiele.com

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alright…had this dressing tonight and it’s  definitely gonna be added to the FFL approved list!  Walden Farms Raspberry Vinaigrette.  it’s great as a salad dressing, but i’m positive it would work as a marinade for fish or chicken too.  try it! i like.

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250mg of sodium per 2 tbsp and you know the rest: calorie, gluten, fat, sugar, carb, and cholesterol-FREE.

 more q & a in the upcoming posts, fyi.

start this week off STRONG!!!

le



 












compound movements + let’s RUN!!!


how it went down eeeeearly this morning…

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i double (tea) bagged it (+ water, unsweetened vanilla almond milk, and stevia). i had to.  didn’t get much sleep cause i’ve been grinding on these cook books and they WILL NOT DEFEAT ME!!!! :twisted:  i’m not yelling at you. i’m yelling at the cook books.  a little sleep deprived but the sacrifice will be worth it. it better beeeeee :lol:

let’s talk about something i incorporate into pretty much all my classes at the gym:

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can’t get enough of compound movements and there are TONS of them. what are they?

‘multi-joint movements that rely on the coordinated actions of several muscle groups to move two or more joints through a range of motion’

the featured move of this post (up ^ there) combines squats (which is honestly a compound movement by itself since it works multiple parts of the body) and over-head presses.

Squats + overhead press

  • start with feet shoulder width apart, weights on either side of your body.
  • perform a low squat, pushing your glutes back, weight in your heels, knees behind your toes, back flat, head up, chest up.  have a seat in that imaginary chair!
  • bear all your weight on your left heel and while driving it into the floor, lift your right knee straight up towards your chest and perform your over head press simultaneously. keep your core tight, and squeeze the glute of the heel that’s on the floor. hard.
  • repeat on the right and make it a continuous, fluid movement by alternating your knees from left to right.

the heavier your dumbbells, the harder you work, and the more you burn!

 *tip: working upper and lower body together is one of the best ways to burn fat.*

IMG_20130319_091205class went well this morning, can’t you tell from those disgusting sweat stains!?!?  i didn’t even notice them until after i posted the pic to IG. but that’s just how it goes down in my class :lol:.  if i could bottle the feeling exercise gives me….i’d sell it and retire at 30. good music gives me so much energy- i got a new cd and i know my members can tell i love it cause i keep playing it! good, loud music gives me energy through the roof!  i need all the energy i can get at 5:30am.

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then i came home to these babies. NOM. i threw the recipe together, but the base of it stemmed from the banana blueberry pancakes, if you’re wondering.
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i subbed the banana for 1 packet of stevia, then topped them with sliced almonds, raw, unsweetened, shredded coconut, and that big vat of walden farms pancake syrup back there.

WELL, i am so excited about the response concerning the Houston Color Run THIS Sunday, March 24th!  Thank you for your emails!  if you’d still like to run, you haven’t missed a thing- email me @ le@fitfoodiele.com and i’ll send ya the link to join team Fit Foodies.  however…my sincere apologies for not giving enough notice.  there were several people who wanted to run with Fit Foodies but the timing was just not right.  even for a 5k, training is very important, and some of the 1st timers need more of it.  i understand completely.  also, the race rates are cheapest when you register super early, and 6 days pre-race day is pushing it, i know!  so i’m super grateful, and thankful to all who have committed to running with Fit Foodies.

WITH THAT SAID,

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let’s do it right this time!  remember my Conn’s Green 10k post from last year??  if you’d like to get your run on with Fit Foodies for this event that is near and dear to my heart, come on then!  it’s special because it starts and ends in City Centre, one of my fave Houston hangouts, and also home to the best Lifetime Fitness in the entire universe!  #ithoughtyouknew.  if you’re interested, hit me up at the same email addy, and check out their site for details!

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 race date is Saturday, April 27th, 2013, and as always, same rules apply: walk, run, skip- however you gotta cross that line, just FINISH!

le

spanana pancakes + sweaty saturday

still waitin’ on that pancake recipe? :lol:  i really dropped the ball- this was supposed to be up days ago.  but here it IS, right now, i won’t make you wait any longer!!!

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spanana pancakes

the stuff:

  • 1 whole egg (or 2 egg whites)
  • 1/2 cup oats
  • 1/3 cup fresh or frozen, microwaved / cooked spinach, cooled
  • 1 tsp vanilla
  • 1 tsp cinnamon (or more…be generous!)
  • half a banana
  • 1 packet stevia (optional)
  • 1/2 cup unsweetened vanilla almond milk
  • 1/2 tsp baking powder

do this:

throw everything in the blender and turn it ON!  the banana makes the batter sweet enough for me, but if you need more, add the packet of stevia.  blend to your liking- if you’re making it for your kiddos though, definitely blend until super smooth.  we don’t want them to discover our little secret!

turn your non-stick pan on medium heat and cook them up like cakes.  when bubbles start to form and pop, flip them.  3-4 min on each side should be about right.

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for the entire stack: w/out the greek yo and using 1 whole egg

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remember this is pretty much a complete meal for your little one(s)! veggies (spinach), complex carbs (oatmeal), protein/fat (eggs) and plen-tay of fiber!

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have you tried this?

honey crisp apples are the bomb, but they are also pretty pricy per lb.  i buy red delicious apples a lot, and i make a dip for the slices using chocolate PB2 and 0% greek yogurt mixed together. sweet, protein-filled dip/treat.

i snacked on it while i made us this dinner last nite:

20130315_211745lean, grilled, apple-turkey burgers stuffed with mozzarella cheeeeeese! WHAT! we added ripe, mashed avocado, fat-free feta, juicy tomatoes, and coarse ground mustard, all on sara lee 45 cal whole wheat bread. mmm-mm-mmmmm.

i’m holdin’ out on ya again… recipe will be in tha e-book, but go make my apple-chicken patties until then..they are just as good;)

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i made some meatballs out of the rest of the batter and stuffed them with low-fat mozzarella also- you can toss these over veggies, whole wheat pasta, rice, quinoa,  salad…WHATEVER! avocado, fat-free feta, and low carb ketchup was what i was feelin’ along with my sweet potatoes and okra.

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how was your saturday!? mine was FAN-FLIPPIN’ TASTIC! can you tell?!  i subbed for another instructor at the gym and i always love the saturday morning crowd and a great, sweaty, saturday morning workout.  75 minutes of only the best class ever…Total Body Conditioning baby! even on spring break, people showed up and got their sweat on with me!  little man was there too, so we hit the Lifetime Cafe for some all natural, ‘pee-za’ on whole wheat crust, his fave.

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this spoke to the Techy in me:)

HAPPY SATURDAY!!!

le