Thursday, October 19, 2017

Macro-Friendly Protein Smoothie

This is always my go-to post-workout treat! I, as every sane person should, love nut butters! They're loaded with healthy fats AND deliciousness. When trying to cut calories though, I will either do just 1tbs of the nut butter, or will sub it out for PB2 (powdered "peanut butter"). Adding some iron in with the spinach is something I've always done, and you can't taste it at all!

-1 scoop vanilla (chocolate would be great too) protein powder (I use whey)
-1.5c unsweetened vanilla almond milk
-2tbs but butter (I used almond butter)
-1/3c plain Greek yogurt
-1/2 banana (I usually use a frozen one)
-1c spinach
-1tsp pumpkin pie spice (or just cinnamon)
-3tbs baking stevia (optional)
-1tsp vanilla extract (optional)
-1c ice


-Blend it all together!

Monday, October 16, 2017

How to know what to Spend on a Trainer

Trainers can be expensive right? And it seems so overwhelming when trying to pick one with all the different levels of experience, certifications and specialties to decipher and compare. Easiest and most advantageous option: choose me. 😋  But in all seriousness, it can be a stressful process and often will lead to disappointment and stress; all problems we are trying to avoid with engaging in an exercise routine!

Price comparison: When looking into getting a trainer, the prices should be taken into consideration, but here is a chart I have created to give an overview of my rates in comparison to other gyms in the area. Mine are the most reasonable because I don't have to give 60-70% of it to the gym to allow me to train there--going independent is one of the best career decisions I have ever made!

Working with an independent trainer like myself is great because typically, you will not also have to purchase a gym membership to work with said trainer, she is likely more experienced and ambitious, and she will usually have an extensive network of healthcare professionals to recommend if something is out of her scope of practice--independent trainers are networking gurus!

What to ask: Make sure to pay attention to the letters after your trainer’s name, and ask what’s entailed in each one. (Remember, plenty of companies out there will hand out certs for two-day courses; that’s not what you should be looking for.) While top certifications mean you’ll pay a bigger fee, it also means you’re getting a highly-educated trainer. The best trainers have been in the industry for a few years and will have a degree in something fitness-related (mine is a B.S. in Sports Management: Wellness & Fitness).

Always prioritize quality over quantity. It’s advantageous to train twice to three times a week with a great personal trainer; it's like you’re getting time and a half. You’ll come out of each session having learned more about form, technique, and workout programming that you can use in your individual training.

Keep in mind, you get what you pay for, so if the rates are significantly less than the industry standard, I would ask some questions about her degree, certification, specialties, previous jobs, before/after pictures, success stories, future plans etc to make sure you are signing a contract with some one who really is qualified to aid you in reaching your goals.

Sunday, October 15, 2017

Simple Peanut Butter Overnight Oats

I've made variations of these over the past several months, but I am super excited for these peanut buttery ones this week! I used the Peanut Butter & Co cinnamon raisin swirl, but any nut butter will work! I bet cookie butter (although not the healthiest) would be bomb too! I find having food ready to grab and go ensures I start my day off right with a hearty (and delicious) breakfast. Depending on how wild and calorically-dense I make the oatmeal, I will often times have and egg white medley with some turkey bacon or some hard-boiled eggs along with it. If my oatmeal is more than 250 calories by itself, then I just allow this to be my first breakfast.


-1/2c old fashioned oats
-1/2 + 2tbs unsweetened almond milk
-1tbs Peanut butter
-Cinnamon to taste (I used 1/2tsp)
-3tbs baking stevia
-1tsp vanilla extract


-Put everything together
-Chop up the peanut butter so it's more dispersed
-Shake the container
-let sit for at least 12 hours to let the oats absorb the milk

Thursday, October 12, 2017

Yoga for Depression

Between 2005 and 2015, 24 randomized controlled trials have investigated yoga as a way to help treat depression, which is nearly five times the number that existed before 2005. These studies suggest that yoga can be a useful tool to consider alongside traditional forms of treatment for depression, such as medication or psychotherapy.

There is still debate on whether a specific style of yoga is better than another, but there is nothing conclusive to show one is superior to another. Consistency and enjoyment are the main requirements for an exercise routine to be effective. A 2016 review of general yoga research supports finding several styles of yoga yielded the best results. The most commonly studied styles of yoga are hatha yoga, which is a general umbrella term for yoga that includes movement and poses; an integrated approach, which combines yoga breathing, movement and poses, and meditative states; and Iyengar yoga, a form of hatha yoga that emphasizes precise body alignment and breathing.

Larger and more long-term yoga studies on depression are needed, but the evidence is promising and provides important groundwork for future research. In the meantime, people with depression may want to consider yoga as an additional potential resource to complement existing traditional forms of treatment.