Friday, December 25, 2015

Crockpot Pumpkin Spice Steel Cut Oats

Basically heavenly deliciousness that's super low-calorie, hearty, high in protein and effortless to make! This is a festive dessert-like breakfast (best combo right??) that simply requires dumping all the ingredients in a crockpot and going on with your day. My favorite kind of cooking. Anyone who knows me or follows me knows how big of a proponent I am of the weekly meal prep for multiple reasons, but the biggest excuse I hear is that "I don't have time." Well...neither do I really, but I make it a priority because I know I won't see the results I want if I don't stick to my meal plan. That, and it saves SO MUCH MONEY!! 

This recipe trumps all those excuses, because you literally dump everything in the crockpot, leave it for 8 hours (occasional stirring recommended so it doesn't stick) and then scoop it into some tupperware to grab on the go! 

Macros (Makes 5 servings total and macros per serving): Calories-196kcal, Fat-6g, Carb-31g, Protein-16g



Ingredients: 

-1c steel cut oats
-3.5c water (can use almond or cashew milk for a richer flavor) 
-1c pumpkin puree
-1/2c sugar free maple syrup (can substitute agave or honey to avoid artificial sweeteners)
-1 tsp vanilla extract
-1tsp pumpkin pie spice
-1tsp cinnamon
-1/4 tsp salt
-1/4c chopped walnuts to top

Directions:

-Put all ingredients in crockpot (except walnuts) on low for 7-8 hours OR 
2 hours on high and 30-60 minutes on low (stirring is a MUST every 15 minutes or so with this expedited method)
-Divide into 5 tupperware containers and top with nuts! 


Sunday, December 20, 2015

Powerlifting Photoshoot

This was by far my favorite photoshoot. I had such a blast shooting in this awesome space and loved that I got to embrace my personal style a little bit more in the poses and wardrobe. All the clothes here are DerbySkinz and the styling and photos are by Ksenia Photography! The rugged theme of this shoot was so much fun to capture and I really felt like I was in my element!
















Breaking Records, Breaking Hearts

My first meet deadlifting PR was 225 and my most recent was 230! Whoop! And more specifically, today I did a triplet of 230, but I have yet to get documentation of that (soon to come). Now that finals are over and I have a little break in school, I'm really trying to focus on giving my body some time to recover and making sure I'm getting enough sleep. It seems to be working wonders because 2 weeks ago I did 3 triplet sets of a 225 deadlift and it wasn't nearly as hard as I remember it to be! There is validity in recovery and in overtraining, so kids, listen to your body and give it what it needs--I promise it's worth it!

I know, I know, my song choice is on point. ;)




Gate City Gauntlet Meet (November 21, 2015)

 I was so empowered and proud after my first powerlifting meet this summer that I immediately registered for this one for the end of the year. The prep for my November meet was rough since I was focused on school and finishing out the semester strong while also continuing to build my business at Healthworks. Before I compete in another show or meet, I really want to make sure I have ample time available to dedicate to programming, sleeping, eating and training which are all things that suffered in my prep. I still came out with really impressive numbers and beat my last deadlifting PR (which is my favorite lift x12), so not all bad! :)

The week before a powerlifting meet is supposed to be a rest week...apparently I don't know what that means and instead decided to do some hypertrophy training that week..for what I ended up asking myself. The Wednesday before, I went to do a pull-up (after already doing a rigorous shoulder and chest workout) and my shoulder partially popped out anteriorly and felt extremely weak and sore the rest of the week. I rested and iced it the rest of the week, but it was still sore that Saturday.  I hit my same 110 PR that I'd met at my last meet, but am sure I could have hit 115 had I not been quite so ambitious with my training that week. I guess I've learned my lesson! Trust the process!!

I had so much support and am always stunned by how great my friends are! I couldn't ask for a better support system and definitely wouldn't have performed up to my highest potential without their cheering!

And my singlet and blinged out gear?? Yeah, that's my badass sponsor, DerbySkinz! They have been one of my biggest supporters throughout my fitness journey, and once I told them about my switch from bodybuilding to powerlifting, they were 100 percent on-board and immediately sent me a selection of absolutely amazing singlets! For this most recent meet, they also made sure I was geared up with a personalized DerbySkinz/MJ Fit logo'd jacket and duffel bag. I cannot thank them enough for sticking with me through everything and being such an accommodating sportswear company that has the amazingly creative staff who doesn't even bat an eye when I ask for kitten collage booty shorts or a lightning bolt singlet!

My overall total for this meet was 505. Squat: 165, Deadlift: 230, Bench: 110, Bodyweight: 113




















Wednesday, December 16, 2015

The Ease of Meal Prep!

I also made some sweet potatoes and brown rice and then will bring rice cakes, yogurt, English muffins, apples, clementines and fresh veggies for snacks! Doing a weekly meal prep isn't difficult and although it seems you're spending a ton of money on groceries, it saves SO much money! Having healthy meals prepped and ready is an integral part in weight loss and in maximizing your fitness abilities/results! If you have any questions, please feel free to reach out!


One of my go-to's is always spicy ground turkey, but this week I decided to make it even more efficient and cook it in my new crock pot! It only took about 30 minutes on high to cook it all the way through. I put the spinach in in the last 10 minutes and it was perfect!

I make 2 different meats per week usually. It's typical chicken and ground turkey. I'll also add in salmon or steak on some nights when I'm home for dinner. 
Always my staple for my 5am mornings! It's this or a donut... 
I cycle between Brussels sprouts, broccoli, spaghetti squash, green beans or squash medley from week to week!

posted the recipe for these banana applesauce muffins yesterday! So good and so easy! 

Tuesday, December 15, 2015

Banana Applesauce Mini Muffins

I replaced my delicious blueberry oatmeal bake with these banana oat mini muffins this week! Those 5am mornings are killer if I don't have my breakfasts all prepped and ready to go. I must say, these were pretty filling and I had 4 per serving accompanied by half a cup of Dannon yogurt with some cinnamon on top! What I really liked about these muffins is that they are sweetened by the banana and a little honey, so no additional unnatural sweeteners needed! There super simple too which is why I didn't really take in-process photos, but I'll go more in-depth in the directions. Macros: fats-0.3g, carbs-10.7, protein-1.3g, kcal-51(per mini muffin) My batch made 12 total. 





Ingredients: 

-1c old fashioned oats
-1tbs honey
-1tsp vanilla
-1tsp cinnamon
-1/4c egg whites
-1 medium mashed banana 
-1/2 c unsweetened applesauce
-1tsp baking soda
-1.5tsp baking powder
-1/4 tsp salt

-low fat/Greek yogurt to mix with (optional)
-almond or pecan slices to top (optional)

Directions: 
-preheat oven to 350 degrees
-place everything (except yogurt) in blender and blend until well mixed
-grease cupcake tin with baking non-stick spray
-fill each tin 2/3 of the way full
-bake for 8-10 minutes (mine took about 8) 
-add some yogurt and cinnamon in top and Tupperware those babies up! I ate 4 at a time!! 

Thursday, December 3, 2015

Pumpkin Pie Oatmeal

'Tis the season right?! I'm definitely still in the festive spirit and look for any opportunity to make a decadent healthy dish! I had some pumpkin purée left over from Thanksgiving and decided to get creative this morning. It's also super simple and just requires a microwave and about 5 minutes! Macros: carbs-32g, fat-4g, protein-6g, Kcal-192



Ingredients:
-1/4c pumpkin purée
-1/4c quick steel cut oats
-1c almond or cashew milk
-1tsp vanilla
-1tsp pumpkin pie spice
-1tsp cinnamon
-natural sweetener to taste
-optional: 1 dollop vanilla Greek yogurt 
-optional: 2tbs sliced almonds or walnuts

Directions:
-mix oats, milk, vanilla, pumpkin pie spice, cinnamon and sweentener in microwaveable bowl
-stir and place in microwave 
-microwave in increments until cooked (be careful not to let overflow!)
-add pumpkin purée, more seasoning to taste, dollop of yogurt and nuts!