4th of July Recap + Cake Ball Recipe

I finally got a new camera, after being camera-less for about a month!   We didn't want anything extravagant, because lately our reputation with cameras has not been very good (2 cameras in one year) and for our purposes we don't need anything too fancy.  Here's my new baby...

It's a different brand than I had before (old- Nikon, new- Olympus VR 340), but it's an upgrade.  This baby has way better zoom, mega pixels and other features than my old Nikon did.  So far I'm happy with it! 

Part of my push to get my camera was that I needed one to document our 4th of July and we're going on a road trip in a couple of weeks!  Without further ado, here are some pictures from our delightfully, sweaty (98 degrees and no wind) 4th of July!

4th of July cake 

Homemade cake pops!

Cake Pops

1 box cake mix 

1 container frosting 

1 package almond bark 

After preparing the cake according to the box directions (let it cool), put the cake into a large bowl. Add the frosting and mix with your hands, coating all the cake until moist.  Form small balls with you hands.  While creating the balls, melt almond bark in a double boiler.  Coat cake balls in the almond bark, place on wax paper and stick a popsicle stick (or any type of stick) into the center of each ball. Let the balls cool and harden in the refrigerator once all are coated. Makes about 24 depending on the size. 

Ours didn't look that great, but they tasted fantastic! 

Go Express!

J, Carrie & I

Getting ready for fireworks 

Happy 4th of July!

Chocolate Chip Protein Cookies

Earlier today I saw a tweet from @AsaeprisPivot asking if anyone had a good cookie recipe to make that they could bring to their race booth this weekend...

I of course chimed in with...

Yes, a great post workout option, but then I realized although I have talked about this cookie on here, I have never actually shared it with you guy...what the heck?!  So I figured I would share the recipe with you and Aspaeris Pivot at the same time!  

These cookies have been enjoyed by fellow bloggers through the Foodie Pen Pal program, some of my clients and my family members... unless they are lying to my face, people seem to like them a lot!

Chocolate Chip Protein Cookies

1 1/2 c almond flour/meal

1 c vanilla or chocolate protein powder

1/2 tsp sea salt 

1/2 tsp baking soda

1 Tbsp olive oil

1/2 c apple sauce

1 Tbsp vanilla extract

1/4 c agave or honey

1 c dark chocolate chips (small ones work best)

Combine all ingredients well and add chocolate chips last. Form 1/2 inch balls and press onto non-stick (or greased) baking sheet. Bake at 350 degrees for 7-10 minutes.  Note: since almond flour is used baking time is sensitive and bottom of cookies tend to brown easily.  

Enjoy! 

Week Wrap Up + Granola Bar Recipe

Workout
10 miles- HILLY
1:35:33

Today's run was out in the country and was super hilly!  I expected it to be hilly, but I did not expect to average 2 hills per mile!  Even though it was hilly, I was proud of myself for keeping my average pace under 10 minute miles, I ran up every single hill and felt good the whole way. My run this morning was a solo distance record, since I signed up for my marathon, I have a little bit more motivation on my long runs and am able to knock them out more easily on my own. Pre-run I had Greek yogurt and a scone from my foodie pen pal.  Post-run I made sure to stretch it out, and then I hit the hot tub one last time (last day of house sitting) and refueled!

Rehydrating!

Eggs, onions, peppers, Laughing Cow Fire Roasted Tomato Cheese

Week Wrap Up 

Since I spent my week dog/house sitting I didn't get to post much, so here are some pictures from various activities and eats from the week!

Hot tub and relaxation

New nail color

Coffee and lots of it! 

Vanilla chai tea and sweet potato pancakes

Fish taco

Books-A-Million date with my Kindle

My buddy Sully

Sneak peak at my new art project

Taking the kids for a walk

Love my niece and nephew!

TRY THIS RECIPE!!

No-Bake Granola Bars

1 c almonds, finely crushed

1 c oats

4 Tbsp ground flax seed

1 Tbsp coffee grounds (optional)

1 c dried fruit (I used Craisins)

3 Tbsp coconut oil

6 Tbsp honey

Dash of cinnamon

2 tsp vanilla extract

Dash salt

Combine all dry ingredients together in a large bowl.  In a small pan on the stove, heat the coconut oil, honey, cinnamon, vanilla extract and salt until boiling.  Pour into bowl with dry ingredients and mix well so that all ingredients get covered.  Place a sheet of wax paper or plastic wrap inside a 8 x 8 inch pan.  Let cool and harden in the refrigerator for a few hours. Take out, cut into bars first, then lift the wax paper out and individually wrap bars.  Keep refrigerated until ready to eat.  

Super easy, super delicious!  Enjoy!

CrossFit First Timer

If you were to look back at my workouts over the past few months you would find there is no rhyme or reason to them.  I don't use periodization, I don't build up my weights as quickly as I could, but I do keep things fresh! So many people ask me what is the best way to lose weight or get healthy?  My response is generally "the one that you will do"!  In the past I may have been able to follow a periodization lifting plan, but at this point in my life I would get bored of it.  I like being able to come into the gym and do a heavy strength workout one day, a circuit training lift the next and like yesterday a CrossFit workout.  

My first CrossFit workout kicked my butt!  I did not actually go to a CrossFit gym, or in Eau Claire it is called Fit Elite, but I used their workout and did it on my own... which to me tells me I probably would have worked harder had I been at a CrossFit gym.  I already felt totally whipped, I can't imagine going harder, but that is the beauty of our bodies, they can do things we could never imagine!  Here's what I did:

For time:

500m row

70 double unders

60 push ups ("girl" style)

50 box jumps 

40 kettle bell swings

30 knees-to-elbows

20 goblet squats

10 Turkish get-ups

My time: 20:03

Could of foot notes:  I used a 20 inch box for my box jumps, I don't know what height they use, but I figured this would be a sufficient height.  I could not do the knees-to-elbows!  I was not able to do these in college either, so of course now I want to work on these and see if I can get better.  Instead of these I did leg lifts in a hanging chair.  Final note... if you are not good at double unders you may leave the gym looking like you were just whipped.  

So far this week has been right on with my fitness plan, that doesn't happen very often.  I got some serious blisters while playing basketball on Wednesday, due to my rookie mistake of not breaking them in prior to playing in them.  I don't remember the last time I had blisters and I don't get them often, so of course I'm being a baby about them.  

If you're looking for another lift to do, try this one that I did on Tuesday... I was sore the next day....

DB step-press 20x

Lever punch 10x each side

Versa climber or climbing wall 2:00

EZ curls 20x

Skull crushers 20x

Rower 2:00

SB DB fly and press 10/10x

BOSU KB row 10/10x

Stairmaster 2:00 

(each trio is done three times before moving on the to next)

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Last night I came across this recipe for coconut almond flour pancakes, with everything on hand I had to make them this morning!  I did not make the sauce she suggested, but I used melted cream cheese frosting to top them off...YUM!

Calorie Crusher Part 2 + Recipes

What to do while at work at 5:15 am, when your appointment cancels on you? This looks good...

Normally I don't do this, but at 5:15 in the morning it's tough to get motivated to do anything when you client cancels on you.  Plus I am totally sucked into The Girl With The Dragon Tattoo!  I feel like it's taking me forever to read though... I guess it is 465 pages long. 

After work I did Calorie Crusher #2, compliments of a program written up by one of the trainers there, and ran 4 miles...

I wore my heart rate monitor during CC #2 and burned 600 calories (not including run)! It is definitely a calorie crusher!  I didn't wear it during the first one, but next time I do it I will be sure to wear it and report back on the results. 

 In case you missed the first one, here it is :)

After getting my sweat on I went to my sister's to visit with her and my nephew... we spent most of the afternoon hanging out in a Scooby Do tent in the living room... the great outdoors!

Note the wild life... zebra and frog

Sisterly love

Taking pictures on his "camera"

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Dinner and snack yesterday were both new recipes and both delicious!  

Ham & Cheddar Frittata 

(From The Low-Carb Bible Cookbook)

3 eggs

3 egg whites

1/2 tsp salt

1/2 tsp freshly ground black pepper

1 1/2 c frozen broccoli florets, thawed

6 oz deli smoked ham, cut into cubes

1/3 c red bell peppers, cut 

1 Tbsp butter

1/2 c shredded sharp Cheddar cheese

(Note: if you don't like your food really salty, cut out the salt; the ham will provide enough salty flavor.)

Picture from cookbook

I didn't have a skillet that I could put in the oven like it called for so I tried just baking it in a pie pan.  It worked, but it took much longer than it was supposed to.  I baked my frittata at 400 degrees for about 20 minutes. I then bumped up the heat so I could broil it for about 5 minutes.  After 5 minutes on broil I noticed there was still liquid from the eggs, so I drained a little of the excess (we were hungry!) and put it back in for another couple minutes.

Here are the instructions that you should follow if you have a skillet. 

1. Preheat broiler. 

2. Beat eggs, egg whites, salt and pepper in large bowl until blended. Stir in ham, broccoli and peppers. 

3. Melt butter over medium heat in 10-inch oven proof skillet with sloping side. Pour egg mix into skillet; cover. Cook 5-6 minutes or until eggs are set around edge. (Center will be wet.)

4. Uncover; sprinkle cheese over frittata. Transfer skillet to broiler; broil 5 inches from heat source, 2 minutes or until eggs are set in center and cheese is melted. Let stand for 5 minutes; cut into wedges.  

The recipe was really great, I wish I had the equipment though.  My boyfriend, J, really liked it and said "you can make that any day!" It really is just a glorified omelet, but it is awesome!

Roasted Spiced Pecans

(From The New Atkins For a New You Cookbook)

2 Tbsp butter, melted

2 Tbsp Worcestershire sauce

1 tsp chili powder

3/4 tsp garlic powder

3/4 tsp onion powder

3/4 tsp salt

1/2 tsp cayenne 

1-12 oz bag pecan halves

1. Heat oven to 375 degrees. Line baking sheet with foil. 

2. Combine butter, Worcestershire sauce, chili powder, garlic powder, onion powder, salt and cayenne in medium bowl; add pecans and toss to coat thoroughly. 

3. Spread evenly onto baking sheet in a single layer. Bake until lightly toasted, about 8 minutes, stirring once. Cool completely before serving. Store in an airtight container.  (Note: Because the nuts are high in fat, they can go rancid quickly at room temperature. Store in the fridge, where they'll stay fresh for up to 6 months.) 

Surprise Party Update

Major #fail on my part in documenting my dad's surprise 60th birthday party!  I really did have good intentions of taking pictures, but things got a little crazy when we found out that my dad was planning on getting home 45 minutes earlier than anticipated!  Okay, let's rewind a little...

I arrived at my parent's at 8:30am on Sunday morning... with a soaking wet car! Remember how I said I was in charge of the potatoes? Well, I had to soak the potatoes in salt water overnight to keep them from browning.  When I put them in my car to transport 3 miles to my parent's house I didn't realize the water from the pot was slowly dripping all over my passenger seat!!  I noticed it when I got to my parent's house and totally freaked out!  The water soaked through a blanket I placed under the pot and through my passenger seat to soak the back seat floor area.... yes, a flood occurred in my car.  With temperatures hovering around 25 degrees lately, I didn't know how in the world I was going to get it dry. I told my mom when I got to the house and she get me a wet-dry vac to try to suck up most of the water... most of it was sucked up, but it was still damp.  Oh well, I guess!  I haven't really checked on the situation since it happened because I was so busy all day yesterday, but I'll have to check it out today (hopefully it's not molding or anything).  

Photo from last month

After cleaning up the water in my car, I went in the house and got to work... Making mashed potatoes, broccoli-corn bake, cooked carrots, chocolate chip cookies, apple crisp, and some cleaning were among my duties for the morning.  Needless to say when we found out my dad was coming home earlier than we planned, things got a little hectic! My siblings arrived around 11:30 to help my mom and I out in the final hour before he would arrive. 

Guests were instructed to arrive at 12:30 (the time my dad normally gets done with work) and park across the street (behind the house) in the church parking lot. We were expecting my dad to arrive at the house around 1, so plenty of time for people to walk the block to our house and get settled.  

My dad rolled into the house at 12:30, while we were still slaving over the stove and guests were still arriving... oops! My dad was happy to be able to have members of his family and well as my mom's family around to celebrate his big day with him.  After he said hi to everyone, we asked if he was surprised and he said that he suspected something was up... it's hard to get things by this guy! 

Happy 60th birthday dad!!!

I also have to give a shout out to my boyfriend too... happy day of birth sweetie!  His birthday is the day before my dad's (dad is the 16th, he is the 15th), he doesn't really acknowledge it in January though,  he celebrates it on his half birthday because it is in the summer (no work as a teacher and great weather!). So even though we celebrate it in July, I always have to say "happy day of birth" to him :)  My parent's and his parent's think it's a load of crock that he does it this way so they give him gifts and such in January, but I kind of like that he celebrates in the summer, because then I can focus on my dad in January for his birthday.  Love both of these men so much!

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Saturday night while I was chillin' at my place by myself I made some of Kasey's chia jam!  So quick, so easy, and so good!  I made the cranberry version, not my favorite fruit but I had some on hand. Tip: eat it while it's warm, it's so delicious warm!

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FITNESS PLAN

Monday: Run 4.5 miles

Tuesday: Lift + run 2-3 miles

Wednesday: 60 minutes cardio 

Thursday: Run 3-4 miles + lift

Friday: Lift + cardio

Saturday: Run

For a while now I have been trying to increase my running mileage to 20 miles a week to prepare myself for starting a marathon training plan, but for some reason that is incredibly hard for me!  My past 5 weeks mileage have been: 15, 16.5, 14.75, 14, and 10.  Seriously, why is this so hard for me!  My mileage has increased since I started running with Brita though, so that is a good thing.  Maybe I just need other people to run with me!

Catch Up Time

A lack of posts lately means I have a lot of random stuff in today's post...

• We are making a switch to a low-carb diet in my household, per request of my boyfriend.  Part of me likes this and part of me doesn't.  Let me explain... I am the queen of carbs. As a basketball player all my life, I thrived on carbs as my main fuel source. In high school I used to eat an entire box of macaroni and cheese by myself before basketball and volleyball games (thanks heavens for an incredible metabolism and active lifestyle at that point in my life!)! Now as much as I love carbs, I don't always eat the good carbs, I find myself eating chips, buns, crackers, etc.  I will continue to eat some carbs (more than my boyfriend, since I'm not trying to lose weight), but it is my hope that this helps me clean up my carb choices.  Thus far, after a week, I have noticed better quality carbs than I normally eat! 
• My boyfriend is out of town tonight and I was craving some macaroni and cheese hardcore (see above)!  Normally I just make some off brand mac and cheese (yes, off brand is way better than name brand Kraft mac and cheese... for real!), but today I was feeling adventurous and I tried making it with a rue. FAIL! It tastes okay after I put some Tony Chachere's creole seasoning on it, but next time I need to try putting more cheese in it or try adding Parmesan cheese in it. 

1.5 Tbsp butter

1.5 Tbsp flour

1.5 c milk

1 c(ish) cheddar cheese (I didn't really measure it)

Don't be fooled by how terrific it looks

•  I did not fail all day though... I was totally winning with my Chinese shrimp pizza! I was planning on making my pizza with pizza sauce, but I didn't have any on hand so I tried some hoisin sauce instead. 

1 whole wheat tortilla

1.5-2 Tbsp hoisin sauce

1/4 lb (or less) cooked shrimp

Sweet red pepper, chopped 

Onion, chopped

Baked at 350 degrees for 10-12 minutes

• Our Christmas tree has officially been converted to a Mardi Gras tree! Laissez les bons temps rouler!

• Workouts this week so far have gone according to my plan. Today was a 3 mile run, stairs (4 x 100 steps = bun burner!), and 15 minutes of lifting. 
• What are you doing tonight?  Nothing.  Okay, why don't you come over and join me in peeling 25 pounds of potatoes?  Ya, I know, sounds super fun! My mom, sister and I are throwing a surprise 60th birthday party for my dad tomorrow!  Since my dad works 3:30am - 12:30 pm, the time when most of us are working/sleeping, it has been difficult to get prep and baking done without him suspecting anything.  So in an attempt to make things a little easier on my mother, I offered to do potato duty. 

What are you doing tomorrow? Have you ever thrown a surprise party... was it successful?

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PS If you haven't heard Rafflecopter is having a super sweet giveaway!  I found out from Jenn's Adventures, check out her post for more information :)

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