Thursday, February 28, 2013

Get a Tight Body at Home: Workout

Hi Everyone!

This was my workout last night. It is a full body workout. I worked my arms, legs, abs and back, while incorporating some moves to increase heart rate for the cardiovascular benefits. 

Decline Spiderman Plank
Tonight I am teaching a yoga class, so I won't be able to post a new workout. There will definitely be a new workout tomorrow. I will also be posting another recipe, and my review of the protein muffin mix I tried out this week. So plenty of things will be up for all of you weekend warriors out there! Is there a recipe that you would love to find a healthy version of? If so, please take a moment to post in the comments section below, or tell me on facebook. I love trying out new recipes, and substituting things to create a healthier alternative. 
I hope that you all enjoy the workout! Have a great night!

Beginner: 10 reps, 30 second timed exercises
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

1. High Knees (timed)
2. Plie Squat Stretch
3. Mountain Climber (timed)
4. Tick Tock Abs
5. Frog Hopper
6. Angel Abs
7. Decline Spiderman
8. Russian Kicks (timed)
9. Reverse Crunch Lift
10. Bridge Rock

Repeat 1-3X

*I went through this once, and followed it with 30 minutes of walking at a moderate pace (no incline) on the treadmill. 

Monday, February 25, 2013

Thigh and Tummy Trimmer

Hi Everyone!

Today's workout is focused on toning and tightening the thighs and tummy. As always, when working these muscles it's important to work them from every angle. This workout incorporates moves to work the inner and outer things, quads and hamstrings, and the entire core. 

I followed this workout by walking 30 minutes of incline intervals on the treadmill. If you want some more cardio ideas check out: Spice Up Your Cardio Routine.

The workout breakdown is posted below. Have a great night!


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Lunge Lift (right)
2. Lunge Lift (left)
3. Threaded Needle Pulse (right)
4. Threaded Needle Pulse (left)
5. Russian Twist
6. Double Leg Circles
7. Side Plank Squeeze (right)
8. Side Plank Squeeze (left)
9. Leg Series
10. Twisting Knee Drop Plank

Sunday, February 24, 2013

Spice Up Your Cardio Routine

Hi Everyone,

You may have noticed that I like variety in my workouts, which is why I have shared over 300 different workouts with you in the past 16 months. The same is true of my cardio. I don't repeat the same cardio routine day after day (boring!). 

Many people swear by fasted cardio, and do their running or walking in the morning before having breakfast. I always eat something before working out. This is an individual decision, and you should take into account how your stomach reacts, and what your energy level is like during your workout. If I don't eat something I feel like I have no energy. 

A typical pre-workout snack for me is a banana cut in half with some organic peanut butter spread over it, or a whole wheat sandwich thin or slice of Ezekiel bread with peanut butter. Sometimes I combine the two, and make a small PB Banana sandwich. If I am feeling particularly tired I also have a small cup of coffee with some coconut milk. This is also my normal pre-race meal. 
When deciding what type of cardio to do each day I take into account any additional workout that I have done, how my body feels, and what I did the day before. For example, if my workout of the day is a high intensity interval workout (HIIT) I will most likely walk, or do steady state cardio at an easy pace on the treadmill. If the HIIT workout was particularly intense or consists of multiple rounds I count that as my cardio, and don't add anything additional. 


When walking on the treadmill I love to use the incline function to increase the intensity of the workout. Walking on an incline is a great way to increase your heart rate and cardiovascular function. You can also double the amount of calories you burn, as compared to walking on a flat surface. 

I generally start with 1-2 minutes with no incline for all walking to warm up, and I keep the pace around 4.0-4.2. 

Walk 1 (Total Time 35-45 Minutes): 

-Minutes 1-2: No Incline. 
-Minutes 2-10: Select a challenging incline that makes you sweat, increases your heart rate, and breathing. 
-Minutes 10-12: No Incline.
-Minutes 12-20: Increase the incline challenge by 1-2%. 
-Minutes 20-22: No Incline or very low incline (1.5-2.5%). 
-Minutes 22-30: Moderate Incline.

Cool Down: 5 minutes at no incline, decreasing to a comfortable pace. 

Walk 2: Incline Intervals (Total Time 30-45 Minutes)

-Minutes 1-2: Warm Up, no incline comfortable pace. 
-Minutes 2-30: Alternate incline every two minutes, varying between very challenging, and easy paces. 
-Cool Down: 5 minutes walking at a comfortable pace, allowing your heart rate to return to normal. 

Walk 3: Incline Challenge (Total Time 20-35 Minutes):

-Minutes 1-2: Warm Up, no incline, comfortable pace. 
-Minutes 2-15 (or 30): Maximum incline that you can maintain for an extended period of time. 
-Minutes 15-20 (or 30-35 for longer workouts): Cool Down, no incline, comfortable pace. 

For the purposes of this post I will stick to describing indoor running on the treadmill. In the warmer months I do 99% of my running outdoors. 

Run 1: Steady State Cardio (30 Minutes): 

-Warm Up.
-Minutes 1-30: Run at a comfortably challenging pace. You should be sweating, but should be able to carry on a conversation. 
-Cool Down: 5 Minutes

Run 2: 3 Mile Pace Climber (Time varies depending on your mile pace):

-Warm Up. 
-Mile 1: Comfortably Challenging/Conversation Pace. 
-Mile 2: Increase the speed to a pace where you can still talk, but it is challenging. 
-Mile 3: Race Pace speed. 
-Cool Down: 5 minutes

Run 3: Treadmill 5K (Time varies depending on mile pace):

-Warm Up
-Select a pace that is reflective of your 5K (3.1 mile) race pace, or slightly faster. If you are training to increase your 5K speed you can decide based on your goal pace and progress from there. Complete 3.1 Miles at this pace. 
-Cool Down: 5 minutes. 

-Run 4: 3 Mile Interval (Time Varies):

-Warm Up. 
-Mile 1: Comfortable Pace.
-Mile 2: Race Pace.
-Mile 3: Comfortable Pace
-Cool Down: 5 Minutes. 

Run 5: 30 Minute Interval Variation (30 Minutes):

-Warm Up.
-Vary Interval every 1-2 minutes, alternating between easy, and challenging paces. 
-Cool Down. 

Run 5: Long Run:

*I typically do my long runs outside, even in the cold months, but they can be done on a treadmill. 

-Run at a comfortable pace for desired distance or length of time. This can vary from 45-60 minutes for me on the treadmill. Outside I focus on miles and will do 8-13 miles. 

Need Motivation:

-Sign Up for a 5K, 10K, or a Half Marathon in your area! Every time you run or walk you will know that you are training for something. It can be a great motivator to train and stay consistent with your cardio!

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Friday, February 22, 2013

Bender Boot Camp

Hi Everyone, 

I mentioned on my facebook page that Jesse and I taught a Boot Camp Class last night. Several people wanted to know what we did in the class. I filmed a version of the workout we did last night. The moves are the same, but the format is different. During the class we showed plenty of modifications so that the class was accessible, and challenging for people at a variety of fitness levels. In Boot Camp we did this workout in an interval format, so all of the exercises were timed. Everyone went for maximum reps, which allowed everyone to work at their own pace. 

It is always important to build from your current fitness level. You need to learn how hard you can push yourself, while still listening to your body. Keep track of your reps, or the total length of time it takes you to get through your workout, and aim to improve that the next time you go through it. You may surprise yourself at how quickly you are able to make improvements. You will also learn more about what your body is capable of, and improve your confidence in a variety of situations.           
I hope you all enjoy the workout and have a great night!

You can also find me on FacebookInstagram, or Twitter

Click the link to get your own Gymboss Interval Timer!

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises. 

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians

Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

Thursday, February 21, 2013

Two Protein Pancake Recipes: Rolled Oats and Gluten Free

Hi Everyone!

Although pancakes are traditionally a breakfast item, Jesse and I had them for dinner last night. We made delicious protein pancakes. They were easy and quick, and had over 28 grams of protein per serving. 

Jesse said that if I hadn't told him he wouldn't have noticed a difference from this recipe, and traditional pancakes. Normally I like my pancakes with some peanut butter, but these had such a delicious flavor that I didn't need to add anything!

I am posting two recipe options. One option uses cottage cheese and oatmeal, and the other option is Gluten Free and uses protein powder. My protein powder of choice is Nutracore Lean Active 7 Vanilla Protein. (I get it from Total Nutrition Mansfield). Both options are delicious. This recipe is worth repeating so you can always try it both ways, and decide which you like better!

Cottage Cheese Pancake Ingredients:
-1 Cup Dry Rolled Oats (Last night I ran out of traditional oats so I used two packets of Maple Brown Sugar Oatmeal). 
-6 Egg Whites
-1 Cup Cottage Cheese
-1 teaspoon cinnamon
-1 teaspoon vanilla extract

Put all ingredients in blender. Blend until smooth. 

Heat pan over medium low heat, and lightly spray or coat pan to avoid pancakes sticking. I measured out 1/4 cup of batter per pancake. When pancakes start to bubble they are ready to be flipped. Cook until golden brown. 

 When you flip your pancakes they will look just like traditional pancakes! I thought they tasted even better! I didn't even need to add syrup to my pancakes. Jesse had his pancakes with Maple Syrup.

This recipe makes about 10 pancakes. It makes two to three servings. 

Gluten Free Protein Powder Pancakes: 

-1/2 medium banana
-1/4 cup egg whites
-1 Scoop Vanilla Protein Powder (I use Nutracore Lean 7 Vanilla, it would probably be delicious with the chocolate as well)
-1 tablespoon ground flaxseed
-1 teaspoon cinnamon
-1 teaspoon vanilla extract

Blend all ingredients in a blender, and cook the same way as the cottage cheese pancakes. Enjoy!

Wednesday, February 20, 2013

Fitness Transformation: Workout 7

Hi Everyone!

Josh is back for another Fitness Transformation workout! He is doing great, and is noticing changes physically and in his endurance. 

Josh went through this workout one time tonight, and followed it by running 1 mile on the treadmill. We increased the intensity of his workout by alternating the incline. Josh did 1 minute with no incline, and 30 seconds at an incline. He also alternated his speed during the run. As of his last doctor's visit Josh has already lost 17 pounds, and today he had to tighten his belt another notch. 

While Josh was on the treadmill I went through the workout a second time, and increased the reps to 20 per exercise. For the front squat I did 15, because I felt like that was the maximum that I could do while maintaining form and safety without having a spotter. Remember, good form maximizes your results, and significantly reduces your risk of injury. 

For dinner Jesse and I tried out a recipe for protein pancakes that I found on pinterest. They were delicious! I modified the recipe a little bit, and I will be sharing it here tomorrow. 

I was feeling super motivated tonight, so I followed my workout with a treadmill 5K. 

Have a great night!

Protein Pancakes

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Front Squat
2. Russian Twist
3. Romanian Deadlift
4. Weighted Single Leg Bridge (right)
5. Weighted Single Leg Bridge (left)
6. Situp Press (right)
7. Situp Press (left)
8. Weighted Lunge (right)
9. Weighted Lunge (left)

Tuesday, February 19, 2013

Peanut Butter Oat Stuffed Baked Apples

Hi Everyone! 

I was craving something delicious and sweet this weekend. This recipe satisfied my craving, and was a healthy option for dessert (or a snack). It is very easy to make, and tastes good with red or green apples. Just make sure you use an apple appropriate for baking!

Enjoy! The recipe is below!

-2 Large Apples cored and cut vertically
-1/2 cup Raw Oats
-1/4 cup Stevia (minus one tablespoon)
-1 tablespoon brown sugar
-1/4 teaspoon sea salt
-2 Tablespoons plus 1 teaspoon creamy peanut butter

Preheat Over to 400 degrees. 

Mix all dry ingredients in a large bowl. Pinch in the peanut butter until the mixture is evenly spread. 

Spoon the filling into the center of the apples. 

Cover with tinfoil and bake for 45 minutes, or until desired firmness is achieved. Remove tinfoil and cook 5 additional minutes to ensure the oats reach a slightly crispy "crumble" consistency. 

Remove and allow to cool for 5 minutes. 

Jesse had his apple with whipped cream, and I had mine with cottage cheese sprinkled with cinnamon. Remember, the longer you cook it the softer it gets. You can check your apple by piercing it with a fork. 

Monday, February 18, 2013

Cardio Burst, Fat Blast Workout

Hi Everyone!

Tonight's workout is a tough one! It's an intense workout that alternates cardio burst moves with repetition based exercises. This is a great, and effective way, to build lean muscle while also burning fat. I love workouts like this because they boost your metabolism, and even if you are worn out, you also feel great when you are done. 

This workout took me just under 20 minutes to go through one time, and I followed it with a 30 minute run on the treadmill. I ran at a comfortable talking pace.

I hope that you all have a great evening and enjoy the workout! 

Beginner: 10 reps, 30 second timed intervals
Intermediate: 15 reps, 45 second intervals
Advanced: 20 reps, 30 second intervals

*High Knees and Mountain Climbers are timed intervals

1. High Knees
2. 1 Leg Lifted Bridge (right)
3. Mountain Climber
4. 1 Leg Lifted Bridge (left)
5. High Knees
6. 1 Leg Jumping Pushup (alternating legs)
7. Mountain Climbers
8. Heel Tap Abs
9. High Knees
10. Supergirl
11. Mountain Climber
12. Lunge to Warrior III (right)
13. High Knees
14. Lunge to Warrior III (left)

Follow with 30 Minutes cardio of choice (running, walking, jump rope) or Repeat

Sunday, February 17, 2013

5 Minute Interval Cardio Mix

Hi Everyone!

As always the workout video and breakdown are below. I was in the mood to switch things up a bit tonight, and I realized it's been a while since I did a combination running/interval workout. I went through the workout twice, but if I repeat this one in the future, I will increase the interval portion to 10 minutes. I felt great during the workout and the run.

This is a great fat burning, metabolism boosting workout. It combines strength training, and cardio, while incorporating moves to create a full body workout. 

I will also be sharing another post showing some of the food prep I did today for the week, and some of my meals so check back for that!

Have a great night!

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

Saturday, February 16, 2013

15 Minute HIIT Interval Workout: Body Weight

Hi Everyone!

I woke up today ready for a great workout! I had my morning cup of coffee and some breakfast, and I was ready to go. Normally I have (a lot) of french vanilla creamer in my coffee, but I have been changing things up and trying to kick some processed foods out of my diet. Today I used Unsweetened Coconut Almond Milk, and one tablespoon of Coffeemate's Natural Bliss Lowfat Vanilla Coffee Creamer. I also had Peanut Butter Greek Yogurt and I dipped in some celery sticks for a tasty, healthy snack. I have switched to using organic peanut butter, and I really like the change. 

Today's workout is a high intensity interval workout. As you will see in the video there were a few times when I needed a break! Push yourself, but always listen to your body! I went through this workout once today. If I have time this evening I will repeat it one more time. 

Today I am filming my very first TV appearance on Prime Wrestling as a TV personality. I will post a link to share the video with you guys. 

I hope you have a great day, and enjoy the workout!

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. High Knees
2. Burpee
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Decline Mountain Climber
6. 1 Leg Hip Thrust (right)
7. 1 Leg Hip Thrust (left)
8. Speed Skater
9. Jump Squat
10. Plank Jack
11. Single Leg Stand (right)
12. Single Leg Stand (left)
13. Hip Lift/Leg Lift
14. Temple Tap Abs
15. Frogger

Friday, February 15, 2013

Winter Workout for a Summer Body

Hi Everyone,

I hope that you all had a fabulous Valentine's day! Sorry I didn't get the breakdown to my workout last night posted until today, but Jesse and I had a dinner date that I didn't want to miss! :)

This workout incorporates weights and focuses on full body toning. One round took me 19 minutes to get through. As the title suggested winter workouts can be the deciding factor in reaching your physical goals by summer. Finding a consistent workout plan that fits into your lifestyle now can have you feeling comfortable and confident while you are poolside. 

Also, exercise helps keep the winter blues at bay. Sunlight seems to feed my energy levels, and at this time of year when I am feeling sunshine deprived, working out can give me the mood boost I would otherwise be missing out on. 
I got a mood boost yesterday, when Jesse had roses, chocolates and bath pampering items delivered to me at work for Valentine's Day. When I got home he had another present waiting for me. New shoes! I was truly impressed that he noticed when I mentioned that I loved these sneakers several weeks ago. He went to my pinterest page to figure out where to order them for me. Here is a direct link to the shoes: Reebok Crossfit Nano 2.0. 

Flower's and workout shoes. What more can a girl ask for? :)

Loving my Reebok Crossfit Nano's!

I hope you all enjoy the workout! Have a great night,

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Weighted Reverse Lunge Step Up
2. Bicycle Abs
3. Plank Row (split reps between right and left arm)
4. Power Deck Squat
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Cheek to Cheek
8. Scissor Abs
9. Heel Tap Plank
10. Romanian Deadlift

Tuesday, February 12, 2013

Tight Tush and Tummy Workout

Hi Everyone!

Tonight's workout is focused on tightening your tummy and your tush! I went through it twice, and I definitely found some of the ab moves very challenging today. I followed my workout with a run at a comfortable talking pace on the treadmill for 30 minutes. 

I will be writing a post about my cardio in more detail, so be sure to check back for that!

I am also giving you guys a peek into my lunch box. It's shouldn't be any surprise because I shared my meal prep with you in Abs Are Made in the Kitchen: Meal Prep. For lunch today I had my baked veggies (asparagus, zucchini and grape tomatoes), a sweet potato, baked chicken over fresh baby spinach, with butternut squash, cranberries, onion, and walnuts. 

For a mid morning snack (about 3 hours after breakfast, and 3 hours before lunch time) I had an egg sandwich on 100% wheat thin bread, with hummus and baby spinach, and some red grapes. 

I was hungry again when I got home (about 3-4 hours after lunch) so I had a Green Smoothie, and a piece of 70% dark chocolate. My breakfast this morning was oatmeal, with some chopped walnuts. 

Now it's time to cook dinner! I will be sure to take a picture and share it on my facebook page

Enjoy the workout!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Heel Tap Squat Jump
2. 1 Leg Side Lift (right)
3. 1 Leg Side Lift (left)
4. Table Crunch
5. Rock the Boat Pose
6. Heel Press Plank (right)
7. Heel Press Plank (left)
8. Twisting Situp
9. Crunch Tap
10. Side Step Reverse Plank (Reverse Windshield Wiper Plank)

Repeat 1-3X. 

Monday, February 11, 2013

Full Body Toning: Shape and Sculpt Workout

Hi Everyone!

Tonight's workout is tough! I went through it one time, and followed it with 30 minutes walking intervals on the treadmill. It can be repeated up to 3X, and this is definitely one I will be re-doing in the future. 

If I had gotten my workout done earlier I would have gone through this 2X, but I am a firm believer in the importance of sleep to your overall health and fitness. I get up very early, so that means I have an early bedtime. 

I hope you guys enjoyed a glimpse into my eating habits with my Abs Are Made in the Kitchen: Meal Prep post, and my Seafood Stew Recipe

I had a great lunch with the food I prepped yesterday, and my dinner was fish with a side of the butternut squash I cooked yesterday. Eating healthy is so much easier when you're prepared!

I hope you enjoy the workout, and have a great night!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Triple Jump Burpee
2. Triple Tap Lunge (alternating)
3. 3-Part Abs
4. 3 Way Frogger
5. Temple Tap Aductions
6. Superman Twist
7. Plank Jacks
8. Knee Tap Plank
9. Jump Kick (right)
10. Jump Kick (left)

Repeat 1-3X

Healthy Crock-Pot Seafood Stew/Gumbo


-1 28 ounce can of Organic Diced Tomatoes
-1 14-ounce (about 1.75 cups) Low Sodium Organic Chicken Broth
-1 Cup Chopped Onion (I used red onion)
-1 Cup Zucchini (Diced or Sliced and cut in half)
-1/4 Cup Water
-2 Cloves Garlic Chopped
-4 4-ounce pieces of Tilapia (or fish of choice, crab, mussels, clams are all good options)
-1 Pound Cooked, Shelled and De-veined Shrimp
-1/2 teaspoon Old Bay Seasoning, or Cajun Seasoning
-Sprinkle of Roasted Rep Pepper (optional)
-Hot Sauce (Optional)

*I served mine over brown rice. You can add rice or quinoa to the crockpot (there is enough liquid in the recipe), but I prefer making the rice fresh. 


In your crock-pot combine all ingredients except shrimp. I allowed the Tilapia to cook in the stew, but you can pre-cook it and add it with the shrimp later if you prefer. 

Cook on low 5-6 hours. If you are in a hurry you can cook on high 3 to 3-1/2 hours. 

Add Shrimp (and fish if you decided to wait), and stir into mixture. Fish should flake and break apart. Continue cooking on high 15 minutes. 

Serve over rice or eat as is. 


Sunday, February 10, 2013

Abs Are Made in the Kitchen: Meal Prep

Hi Everyone!

I am going to give you a glimpse into my Sundays. Sunday has become the day when I prepare to eat healthy all week long. It makes mornings, and packing my lunch for work much easier. Plus it gives me plenty of healthy options that I can grab on the go, and helps stave off unhealthy cravings. 

I have also implemented Slow Cooker Sundays. I use the crockpot and make something for dinner, that I will also enjoy for leftovers during the week. 

So what did I prep? I'm glad you asked!

I usually bake some chicken, fish, or both. This week I did chicken, and made Seafood Stew in my crockpot. 

Baked Vegetables, Baked Sweet Potatoes, Chicken, and Butternut Squash Medley

I recently started measuring out portions of some of my foods. I weighed my chicken, and separated it into 4 oz. portions that I can easily grab or add to my lunch. The container's with the blue lid I typically add spinach leaves and some grape tomatoes to make a quick chicken salad. Other times I toss the chicken with some vegetables, or even make an avocado chicken salad (click for the recipe). 

I cut up the chicken breast to make it easy for lunch, plus it can be added to a quick stirfry during the week if you want to make a fast dinner. 

 I also baked two trays of vegetables. I love veggies, and I like to have some type of vegetable with every meal. These are my trays of vegetables before they went in the oven. 

The top photo is butternut squash, onions, and grape tomatoes. When I put the tin foil down I lightly brushed it with extra virgin olive oil. On top I lightly sprinkled some coconut oil. I incorporate healthy fats into 
my diet. When cooking the squash I covered the dish with tin foil to allow it to soften. 

The second photo is zucchini, asparagus and grape tomatoes. I lightly brushed olive oil on the tin foil before baking, and then I added a touch of fresh ground pepper, and fresh ground sea salt. Delicious, and easy. I baked both veggie dishes at 375, at the same time as I was baking my chicken and sweet potatoes. 

I don't do anything special with my sweet potatoes. I poke them with a fork, set them in a glass dish, and cook until they are slightly soft to the touch (I wear my oven glove while testing this. Don't get burned!) To make sure they are ready for lunch I cut them in half. One serving of sweet potatoes is 4 oz. Usually I just bake small sweet potatoes, and guesstimate them to be around 4 oz. Today I baked larger potatoes, and weighed them. Cutting it in half gave me a 4 oz serving. 

4 oz serving of Sweet Potatoes

When the squash was almost done cooking I added some fresh baby spinach (Kale is another great option), walnuts, and dried cranberries. It's also delicious with some feta, but I didn't have any today so I left it out. This is one of my favorite side dishes, and it's also great as a vegetarian meal, or with some chicken thrown in. 

The roasted veggies looked delicious when they were done cooking. In the summer I love making grilled vegetables, but they are just as good in the oven. 

My crockpot meal tonight was fantastic. I made a Seafood Stew, and served it over brown rice. I have plenty leftover for the week. This meal was quick, and easy, and I will be sharing the recipe on my blog so check back for that! 
Shrimp, Tilapia, and Veggies over Brown Rice.

When I pack my lunches all week I will have plenty of nutritious, filling, and tasty things to chose from. Plus, if I don't have a lot of time I can keep dinner simple by throwing some chicken or fish in the oven, and still have some great vegetables ready to go on the side. 

That was a peek into my meal prep, and diet. I will also be sharing some examples of what a typical day of meals looks like. 

Have a great night!