The 411

Monday Funday {Pinterest Inspiration}

2014-01-27T10:03:00.000-08:00

I am OBSESSED with Pinterest....

I just really needed to get that out there and admit my problem! Although, I honestly don't see it as a problem. I love Pinterest and am not entirely sure what I did without it before. From trying new recipes to decorating my home to making fun crafts to planning my wedding - it literally has it all!

That is why each Monday I wanted to start a Pinterest inspiration blog post! Each week will be something different - this week is allllll about theee food! The pictures and descriptions of the foods on Pinterest are amazing, like jaw-droppingly (not a word, don't care) amazing! I hope someday I can take as good of pictures of my recipes as these people do!

Without further ado - here are some of my most recent foodie finds on Pinterest that have left my jaw on the floor! Just simply click on the title of the food to take you to the source!

1) Gooey Red Velvet Brownie Cake - With Valentine's Day coming up, all I can think is how perfect this dessert would be!

2) Butternut Squash & Spinach Lasagna Rolls - Maybe it's the insane, skin drying weather we have had lately in Iowa, but this comfort food dish is calling my name. I will be making it SOON! I even bought a butternut squash at the store to be all set for it!

3) Cheeseburger Wraps - I know I'm dreaming of BBQ's, sitting outside all day, and basking in the sun when I pinned these. I love me some cheeseburgers (farm-raised girl right here)! I am picky though and sincerely prefer a fresh grilled burger - so these are a close crowd pleaser when the weather isn't so hot (literally)!

So there you have it - some of the current culprits to my drooling while perusing Pinterest as of late! What are your current faves? Share in the comments -

Enjoy!

Jordan

Quest Bars {My Review}

2014-01-20T06:35:00.000-08:00

*This is not a paid post. I am just very passionate about this product and wanted to share my experience with it!*

About a year ago, I heard a friend of mine talking about Quest Bars. I had never heard of these so-called "healthiest protein bar". A few months later, I decided to check them out for myself.

I'm one of those people that you could call a health nut, but I also eat in moderation and am not always perfect. I think it is boring to be perfect..#yolo right? When I hear of a healthy food, I immediately want to try it! So, I went to their website and read more about these bars. The nutritional stats were phenomenal.

20g protein
3g net carbs (holy cow that's low)
17g fiber
1g sugar (this is where I really got interested!)

Not to mention the flavors...there were so many to choose from! I wasn't sure how to pick! Thankfully, Quest offers variety packs with several different flavors included.

Picture courtesy of this site:

The variety pack I chose included 12 different flavors for $25.99. Yes, it is fairly expensive, but I thought it would be worth a shot. If I wasn't impressed, I wouldn't buy again. No biggy.

A few ~~short~~ long days later, I finally got my package in the mail. I was so excited to try them! I decided to incorporate them as my afternoon snack. Afternoon snack time the next day couldn't come soon enough! My friend had told me they are best if you microwave them for 15-20 seconds, so I did just that. They were warm and gooey - just like a fresh baked bar. I couldn't wait to dig in!

HOLY COW! I was so impressed with these! Sure, I was hoping they'd be tasty and had heard good things but I never thought they would be this impressive! It seriously tasted like a sinful dessert, yet it left me feeling full and healthy! I also never got bored with the flavors - there was such a variety! It was actually hard to choose which one I'd try for the day!

Ever since then, I have been hooked! They are a bit pricey, but I just make sure the price is in my budget each month and I'm set. They are so worth it to me. I may be spending more, but at least I'm getting a much healthier/more satisfying bar than what you can buy at the store. Seriously, NOTHING compares to these - on any level!

It is hard to pick my "favorite" flavors as I have honestly liked each one I've tried so far. Here are some on the top of my list:

Chocolate Chip Cookie Dough - who doesn't love cookie dough, right?
White Chocolate Raspberry - probably my ultimate favorite, if I had to pick! ;)
Strawberry Cheesecake

Go ahead, give them a try. I swear you won't be sorry! Order here:

First Comes Love...Then Comes Marriage!

2014-01-16T13:27:00.000-08:00

{Warning: This is a LONG post..grab a cup of tea and get comfortable!}

Tyler finally popped the question! For those of you that know us well, you know how much Tyler has been teased the last year or so on when he was going to finally ask me to marry him. Just over a month ago, he asked and we both couldn't be happier to share our excitement with you all! Enjoy the story!

On Monday, December 9, 2013, I told Tyler "goodbye" as he headed to the airport with his bosses and their wives for an Agricultural Aviation Conference in Reno, Nevada. It was the week of my finals and last semester of my Bachelor's Degree. I was focused on finishing strong! I only had a few finals and most of them were projects I had already completed, so I wasn't stressed. I enjoyed the week and felt overjoyed to have completed my Bachelor's from the best college I could have ever been in! To top it all off, I had been offered my first full-time "big girl" job in Indianola the Friday before! I had been praying and praying I could find a job that I would enjoy and use my knowledge in somewhere near Indianola. I love Des Moines, but man is it nice to not have to drive there every day!

Anyway, back to the story...

A few months before, Tyler's bosses and their wives had brought up the idea of going to Las Vegas after their conference. I obviously couldn't attend the conference, but I was all for Las Vegas! What a perfect way to celebrate my graduation! I ordered my plane tickets and booked Tyler and I a hotel room. We were going to Las Vegas for the first time and were so excited to experience it!

Thursday, December 12, 2013, came around and it was time for me to head off to the airport in route to Vegas, baby! My mom was kind enough to come up to Indianola to drive me to the airport so I didn't have to leave my car there. My flight left right around noon, so we left my house around 10 to get there early. After going through everything at the airport, I was finally on the plane. I was so anxious to see Tyler and hear all about his trip to Reno!

I landed in Vegas at 1:10pm, their time. It was so nice to get that time back since in Iowa it would've been 3:10! Tyler and the rest of the crew were landing at 1:30. I went over and found their terminal and grabbed a coffee since a Starbucks was just across the hall. I needed some caffeine to get through the night since we were planning to hit the town! Tyler landed, we greeted each other, got all of their bags and went to get a ride to our hotel! We decided to be fun and get a limo to take us to our hotel!

Once we got checked in, we went just outside our hotel to an outdoor bar and concert area. They had a band playing and we all relaxed and ordered a few drinks. It was so nice to just chill - that darn jetlag wears you out! After a few hours, we decided it was time to go get ready for our dinner. We had made reservations to go out to a fun restaurant!

I soon found out that Tyler and I's plans had changed...

He told me I needed to dress more formal than what I had on. Luckily, I had packed a dress just in case I needed it..phew! Honestly, I kind of got cranky at Tyler because he was basically telling me what I was wearing wasn't good enough. The rest of our crew was wearing casual business like clothes so it kind of pissed me off! Haha! We left our hotel around 6pm to walk down to the Bellagio to watch a fountain show. I was excited because it was something I had told Tyler I wanted to do while we were down there. After the fountain show, I assumed they would be meeting up with the rest of the group for dinner, but this is when Tyler directed me otherwise. We turned around behind us and walked to the Eiffel Tower Restaurant, a mini version of the Eiffel Tower that had a restaurant overlooking the Bellagio about 3/4 of the way up the building. It was gorgeous! We got up to the restaurant and sat down at the table Tyler had reserved - it was seated facing the windows so that the entire dinner we could overlook the Bellagio and the beauty of the lights of Las Vegas. It was the fanciest restaurant either of us had ever been to! I kept asking Tyler why we were here instead of with our friends and he just kept saying that he wanted to treat me to a nice night out since we don't get to do that often and being in Vegas is a rare thing. It was very sweet, but kind of made me nervous, haha!

We ordered our meals, enjoyed fancy glasses of beer and wine, and enjoyed talking in the dimly lit restaurant - so romantic! Tyler had filet mignon and I had red snapper - both were amazing!

At this point, I honestly had no suspicions. I was actually asking Tyler if he was ready to leave because I figured we should meet up with our friends. I also had drank my glass of wine before I ate and having not eaten much the entire day before this meal, I didn't feel the best. That's when Tyler started getting nervous because I wasn't acting myself! It's ~~kind of~~ very funny looking back on it now. I kept asking him if was okay and he just tried to ignore my questions. Then, he grabbed my right hand and began saying all of these sentimental things and I could tell he was nervous: he was stuttering his words, sweating, and shaking. I finally asked, "Do you want my left hand?" He grabbed it, got down on one knee, and popped the question while pulling out a beautiful ring from his coat pocket! I was absolutely stunned that he had brought the ring down to Nevada with him and had it this whole time! The ring was a perfect fit (thank goodness, because I'm not patient and wouldn't have wanted to wait!)

We were so ecstatic and ran off to go find our friends and tell them! They obviously all knew it was going to happen since Tyler had been talking about it with them that entire week - what a sneak! He also had told my entire family, all of his close friends, his family, and even asked my dad one-on-one the week before he left! He seriously did ALL the things! What a guy!

Now, for the fun part..pictures! I'm still so giddy and have butterflies just thinking about all of this!

Our view from our table at dinner! So stunning!

Theeee ring! You guys, he couldn't have done better! He said he was nervous when he went shopping because he was worried it wouldn't be what I wanted, but boy did he nail it! It's that simple, classic look that I love!

Bellagio Fountains view from our table! They have shows every 15 minutes so we got to watch this a lot!

Our table + the Bellagio!

Our wine and beer glasses - fancy pants!

The day after shopping at the forum - there sure is a glow around us!

So there you have it. All in about a week I got my first job, graduated college, and got engaged! I don't think anything can top this - except maybe our wedding day!

Save The Date: January 10, 2015!

Stuffed Bell Peppers: Paleo + Gluten Free!

2013-09-20T10:50:00.000-07:00

The past few weeks I have been in a total running rut, but this morning I finally broke out of it! This morning my goal was to get in 10 miles. I set off at 5:15 with my friend, we did 4 miles before coming back to my house so she could leave. I felt good after the 4 miles and was actually excited to run more (which I haven't felt in awhile!) I drank some water, took a few chews, and set back off on one of my favorite routes. By the time I was turning around, I only had 2.5 miles left. I did just over 10 miles and honestly could've done more it felt THAT good! I am back and so excited! I have a 10k on Sunday - wish me luck! :)

My professor gave us today off, too! It's seriously a great day! With my time, I decided to whip up a fun dish. Bell peppers were on sale this week at Hy-Vee and on the fuelsaver, so this was just simply meant to be!

1) Brown 1 lb of ground beef (or turkey), drain. Put the meat back into the skillet, add 1 minced onion and 1 tbsp minced garlic and cook for a few more minutes. Season everything with salt, pepper, and any other seasonings you like (I used Mrs. Dash and extra garlic powder).

2) Once onion is transparent, add 1 sliced zucchini to the skillet and cook for 3 minutes.

3) After 3 minutes is up, remove the skillet from heat and add 1 can of diced tomatoes and 1/2 cup of liquid egg whites (or 2 egg whites). Stir well.

4) Cut the tops off of 4 bell peppers (keep them) and clean out each pepper. Add to a shallow dish. Evenly scoop the beef mixture into each pepper and put the tops of the pepper back on. Bake at 350 degrees for 35 minutes.

Full Recipe:

Ingredients

4 bell peppers

1 lb ground beef (or turkey)

1 zucchini, sliced

1 onion, minced

1 tbsp garlic, minced

1 can diced tomatoes

1/2 cup liquid egg whites

Salt, pepper, and any other seasonings

Brown the beef and drain. Put beef back into the skillet with minced onion, garlic, and seasonings- cook until onion is transparent. Add the zucchini and cook for 3 minutes. Remove the skillet from the heat. Add the can of tomatoes and egg whites - stir well. Cut the tops off of the bell peppers (keep them) and remove the insides. Place into a shallow dish and then evenly scoop the beef mixture into each pepper. Bake at 350 degrees for 35 minutes.

Fall is coming..I think?

2013-09-19T05:12:00.001-07:00

A few days ago I started to think it was finally time for Fall - it rained and was brisk, perfect Fall day! Then, it got hot and humid again...

Yet, no matter it getting hot and humid again, I am still pretending like it's Fall (it technically almost is!)

Here's a fun, Fall inspired, gluten free and low in sugar breakfast recipe to get your day going!

Pumpkin Pie Scramble

1 egg + 2 egg whites, whisked

1/2 banana, mashed

1/4 cup pumpkin

1/2 tsp vanilla

1/2 tsp pumpkin pie spice

1/2 tsp cinnamon

Whisk all ingredients together really well. Heat a skillet on the stove top to medium heat. Spray the skillet with non-stick cooking spray or use coconut oil. Pour the mixture into the skillet. Let it cook and stir it just like you would scrambled eggs. Continue stirring until completely cooked. Top with your favorite toppings! I drizzled mine with a little almond butter...mmmm!

Fall Into Fitness Program: Week #4

2013-09-15T14:09:00.000-07:00

I have a surprise for you....

This week is all about your imagination and taking action in creating your OWN workouts! Yes, I said it! Take what you have learned, the exercises you find you enjoy the most, and figure out what areas you want to work on and go with it.

This week I want you to do 3 days of cardio and 2 days of strength training, just like we normally do. But, go outside of your limits and create your own schedule for the week as well as creating your own strength workouts! Have fun with it! This is where you can get the MOST points and catch up to win!

For each strength workout you post on the blog (in comment section) you will receive 10 points! This can help you push forward and beat those in front of you. There are 3 of you that are very close in points!

I bet you didn't expect this as your post for this week, but here it is! Now get to thinking and having fun - use some of my ideas and go with it! This is how you'll continue to maintain your progress and become more inclined to fitness throughout your life!

If you have questions - let me know! I'm always here to help! Finish strong - this is the last week! :)

Jordan

Fall Into Fitness: Week #3

2013-09-08T08:08:00.002-07:00

Halfway done! Can you believe it? Time for the downhill slop - let's go!

Monday: Up your steady state cardio time! You can do this!

Tuesday: Strength workout #1

Links to the how-to's:

Plie Squat

Russian Twists

Pushup

Lunge

{I hope you know how to squat and plank by now, I surely have taught you how, right?!} :)

Wednesday: Increase your HIIT workout time! PUSH!

Thursday: Strength Workout #2

Links to the how-to's:

One legged bicep curls:

Indian Style Crunches

Shoulder Presses:

Bicycle Crunches:

Rows:

Friday: Steady State + Yoga Workout #1 {Same as week #1}

Points for week:

*Send me your pics!

*Comment on this post: How do you plan to maintain what you have accomplished these past few weeks?

A look at my long runs

2013-09-07T09:22:00.000-07:00

Every Saturday I go out for a long run around town, no matter if I'm training or not. Long runs (to me) are anything 6 miles or more. I usually get together with friends which makes Saturdays one of my favorite days. Long runs are slower paced which means there's tons of time to chat about anything and everything.

Today I set out for 9 miles and I thought it'd be fun to show you what it "looks" like! Maybe this will encourage others to pick up running, too! It's really so much fun! :)

I woke up at 5:15am did my thing, took Annie out to the bathroom, and then came in to grab a quick snack for pre-run fuel and a large glass of water. When the runs are 10 miles or more, I usually have something more substantial but today all I really needed was a 100-calorie Raw Rev Bar. These are so tasty and full of energy packed ingredients! After grabbing a snack, I snuggled back in bed for a few more minutes - so glorious!

Finally, it was 6am and time to get up and get dressed! Today I wore: Fila moisture-wick sports bra, Nike moisture-wick tee, Old Navy running skort, Adidas hat, Mizuno WaveRiders, and of course my Garmin watch!

I packed water and protein shake in my cooler, grabbed 3 shot blocks, and headed to the trail head to meet my friend! This picture is from after the run, obviously! It wasn't this bright at 6:30am! :)

And off we went! We did 4 miles, came back to the trail head so another friend of ours could join us for the last chunk of our run. I jumped ahead of them to add on an extra mile (I needed to get 9 miles today for training) and met them back at the trail head! During the run, I ate 3 of these chews: Clif Shot Bloks

We walked it out, I chugged water, and then hopped in my car to enjoy my protein shake that I packed. I had 1 scoop white chocolate Designer Whey with 1 cup unsweetened almond milk. Yummm! I have such a better day if I remember to do a protein shake right after!

After getting home, I actually did some yard work and took Annie for a walk before anything else! I'm still not sure where the extra energy came from, but I am SO glad to have gotten the work done before it gets hottttt again here in Iowa! After all that, it was shower time. I had a craving for more hydration (surprise) so I grabbed a big bowl of fruit (grapes + honeydew + cantaloupe - from my parent's garden!) and a big bowl of veggies (cucumber + peppers + carrots + snow peas) with hummus! Along with a big glass of aqua fria! It hit the spot!

After my snack attack - I needed to ice my knees. I do this often to prevent any IT band pain (I had some when I first started running long distances). It helps so much! Yes, that is a bag of frozen peas. They work so much better than a bag of ice because the bag forms around your knee so well! Try it! Annie even joined me! <-- Obsessed with that dog, I tell ya! :)

So, there ya have it - a long run Saturday review! I look forward to them every week and they really kick off the weekend! Now it's time to go make some lunch and start my weekend!

Happy Saturday to all of you!

What plans do you have this weekend?

Jordan

Fall Into Fitness Program: Week 2

2013-09-01T15:06:00.002-07:00

You made it through week 1! Now, it's time to kick it into gear and really push yourselves. This week is more about individualized muscles, so you may not feel quite as sore as you did this last week because the workouts are focused more on one muscle rather than working so many at a time. This is to give you somewhat of a break from those super-tired muscles, while also continuing to strengthen and push forward. Weeks 3 and 4 will be hard, so enjoy this week! You are doing great!

This is SO true! Is this not enough motivation for you to push through for these 4 weeks and then continue so others can notice?!

Here's the schedule - notice the HIIT workout increased 5 minutes :) The only things that changed are the strength workouts - so if you need a review of what steady state/HIIT are - go to the first post!

Strength workout #1:

How-To Pictures:

Plie Squats:

Plank Rows:

Side to Side Lunges w/ Front Raises:

Tricep Dips:

Bicycle Crunches:

Strength Workout #2:

How-To Pictures:

Pushups: You can either do regular pushups or on your knees

Hydrants: I always say, "Act like you're peeing like a male dog." haha!

Tricep Kickbacks:

Crunches:

Jump Squats:

Yoga #2:

Hold each pose for 1 minute resting for 15 seconds in between each for 2 total rounds

Bridge:

Sunbird: Switch sides halfway through

Triangle: Switch sides halfway through

Side plank: Switch sides halfway through

Dead man:

Continue to eat your pre/post workout snacks! This week's challenge to get points is to comment on this blog post with YOUR ideas for pre/post workout snacks! I will give advice as you post to tell you any changes that could be made to make them even healthier, but I know you will all do great!

Points breakdown for this week:

*1 point per pre/post workout snack idea (posted in comments)

*1 point per before and/or after photo

My Workouts {Week of August 26}

2013-08-31T08:23:00.001-07:00

I went back to school this week and loved it! I seriously love school, everything about it! I enjoyed a workout with my friend on Monday during lunch to start off the week - let's just say it only got better! Lovin' this first week of the Fall Into Fitness program!

Monday: 20 minute stationary bike, 30-Day Squat Challenge (Day 1), 15 minutes elliptical, 40 minute Insanity workout {killa!}

Tuesday: Speed workout: 1 mile warm up, 5 400's @ 9.0-9.2 mph pace with a 400 recovery @ 6 mph, 1/2 mile cool-down; Strength workout #1 {Fall Into Fitness!}; 30-Day Squat Challenge (Day 2)

Wednesday: 2 mile run with Annie (took today pretty easy); 30-Day Squat Challenge (Day 3)

Thursday: 3 mile run, strength workout #2, taught cardio + stretch class; 30-Day Squat Challenge (Day 4)

Friday: 3 mile run; Yoga routine; 30-Day Squat Challenge (Day 5 = REST day)

Saturday: 8.5 mile run; 30-Day Squat Challenge (Day 6)

Sunday: 30-Day Squat Challenge (Day 7); REST DAY!

Week #1 {Fall Into Fitness Program} Photos!

2013-08-31T05:00:00.000-07:00

I'm so glad so many of you were okay with me sharing your photos, because I think it is so fun! Plus, it definitely helps hold you accountable! Don't forget this also gives you points for the giveaway at the end, so keep on sending them each week! None of us look good after sweating, so don't be shy! ;)

Let's be sure to give a shout out to everyone in the comments section! Cheer each other on!

I'll go first - Here I am afterwards getting ready to enjoy my protein shake. You can see the post exercise endorphins on my face! Exercise = Happiness!

Up next is Emily! She's still all smiles and even matches her Hawkeye flag background! ;) Way to go, Emily!

Darlyce made sure to take the time for a photo after her workout. Way to be accountable, Darlyce! While at the gym during a strength workout, she was asked by others what she was doing! Way cool to inspire people all around you every day!

Michelle is super busy with work and her kids (back to school!), but still made time to get in her workout! Keep it up, Michelle!

These next two ladies are "bananas" for their pre/post workout snacks! ;) Awesome job this week, Tess & Kate. Kate even got her mom to do it with her - who else is recruiting friends/family in their efforts? What a great way to encourage others!

Carie is currently training for her first marathon (coming up in September!) and still made the time to get in her strength workouts, too! If any of you want to be inspired, check out her blog to read all about her amazing weight loss story!

I just had to share this picture of Carie's kids as well. It is too stinkin' cute! It really shows that what you do can inspire so many others!

Again, thank you for allowing me to share your amazing pictures from the week. I am so proud of everyone this week! It's only week 1 and you are rocking it! Be on the lookout for next week's workouts the next day or so! And, don't forget that even though Monday is a holiday, you do have a workout planned. Try to make time for it if you can, it will make you feel better the whole day!

*What was your favorite part of this week (a specific move, one of your pre/post workout snacks, seeing other people doing the same thing as you, etc)? <-- Earn a point for answering below in the comments!

My absolute favorite part this week was hearing about everyone's successes. I can tell that many of you are becoming more confident and motivating yourselves in all areas of health. This is truly why I do what I do each and every day. I love seeing people grow and become a better person all around!

Have a great LONG weekend! Hopefully most of you are able to get out and enjoy family and friends and some relaxation after a hard-working week!

Workouts {August 19-25} + Butternut Squash & Sweet Potato Mash

2013-08-25T17:59:00.000-07:00

Another fabulous week with a fun race and a relaxing day at home to finish it out! Keep scrolling for an easy recipe below, too!

Workouts:

Monday, August 19: Stayed up too late Sunday night, which resulted in me sleeping as late as possible Monday morning. I worked, then had to go home for a Dr. appt. All I got in was 15 quick minutes on the elliptical, but it was a productive day to say the least!

Tuesday, August 20: 20 minute walking warm-up, 4 - 400's @ 9.5 mph with a 400 recovery @ 6 mph in between each, then a 20 minute walking cool-down; 15 minute stationary bike

Wednesday, August 21: Lots of walking (walked Annie, walked over lunch on treadmill, then walked outside later on); Taught strength training class

Thursday, August 22: 5 mile run, taught class

Friday, August 23: REST

Saturday, August 24: Warrior Dash! Lots of hills and obstacles finished with mud!

Sunday, August 25: REST

On Sundays I spend A LOT of time in the kitchen prepping food for the week! Here's what I made (some for Tyler, some for me!):

*Beef 'n Noodles

*Ham Balls (Tyler requested these last week so I made sure to make them today!)

*Party Potatoes (Tyler loves these!)

*Taco Meat

*Applesauce (Tyler loves to snack on homemade applesauce!)

*Tilapia

*Roasted vegetables

*Butternut Squash & Sweet Potato Mash

*Hard-boiled eggs

*Turkey burgers

*Grilled chicken

I LOVE making tons of food to get me through the week. It leaves for absolutely no excuses during the week to have a healthy, home-cooked meal for both Tyler and I. I also do this because Tyler and I don't eat the same foods so it's hard to make two meals at night during the week. Instead, we can pick and choose through what we already have in the fridge and go from there - easy!

I wanted to highlight on one of the dishes I made today. It may not look appealing, but it is delicious and I can't wait to enjoy some throughout the week!

Easy, Peasy Butternut Squash & Sweet Potato Mash:

1 butternut squash, roasted

1 large sweet potato, peeled & chopped

1 tsp cinnamon

1.5 tbsp pure maple syrup

Start by preparing your butternut squash (simply cut in half, then roast in oven @ 350 for 50 minutes) and sweet potato (clean it, peel it, chop it, then boil in water on the stove). Once both are done, mash together and add the cinnamon and maple syrup. Like I said - easy, peasy!

Also, like I said - not appealing but definitely tasty!

Have a great week! I'm starting back up with school (LAST SEMESTER!) and can't wait to get back into a routine!

Jordan

Fall Into Fitness BEGINS August 26th --> Week 1 Schedule, Healthy Eats/Drinks, and Motivation!

2013-08-23T15:06:00.001-07:00

Hello all! Are we ready to rock & roll? Thanks again for the excellent turnout and some jammin' referrals from a lot of you! Btw - it's not too late for someone to sign up, either! Keep spreading the word. Let's make this world as healthy as we can!

"If you want something you've never had before, you have to do something you've never done before."
- Anonymous

What you need for the week:
*Water Bottle
*Soft surface or an exercise mat
*Dumbbells {5 pounds for beginners}
*Quality workout gear: focus on it being comfortable, form fitting, and supportive!
*Something to time some of the workouts (watch, clock, cell phone, etc)
*Camera/Cell-Phone to take a pic of yourself before and after for accountability and motivation (you get points for doing this)! Remember to email me these photos each week! I want to see you sweat!

Here's your first workout schedule for the very first week...{All workout explanations are listed below!}

I'm so giddy! I can't wait to virtually do these workouts with you! See if you can't recruit some friends to join you in your workouts! It's so fun to workout with someone!
Remember, any questions, just let me know! I am here to help with anything along the way!

Explanations:
Steady State Cardio: You can do a variety of workouts for this one including: running, walking, biking/spinning, or using the elliptical or stair-stepper. Remember to keep around the same pace for the whole workout -- for example: running @ 10 mph

HIIT (High Intensity Interval Training): This can also be done doing a variety of workouts including: running, walk/jog, biking, or using the elliptical. For this workout, you'll be alternating from low-intensity to high-intensity every 30 seconds. For the low-intensity you will stay at a steady state pace for 30 seconds, then go all out for 30 seconds (push yourselves!) Do this for 20 minutes.

Warm Up/Cool Down: An easy way to warm up and cool down is to walk or just go very easy on an exercise machine. Remember to stretch following each workout, too! Look up basic stretching on Google if you need assistance knowing what to do!

Strength Workout #1:

Here are links/photos (some are me!) to the various moves:

Shoulder Presses with front kick:

Plank with leg lifts:

Kettlebell swings: https://www.youtube.com/watch?v=q0jalJ-3e7U

Leg drops: http://www.youtube.com/watch?v=BKkpMcmyR9s

Squats w/DB curls:

Plank Jacks:

Strength Workout #2:

Links/Photos to the various moves:

Thrusters: https://www.youtube.com/watch?v=BNTW7B09VJg

Windmills:

Alternating Lunges:

Indian Style Crunches:

Mountain Climbers:

Yoga Workout #1

Simply hold each post for 45 seconds

Hydration: Each day you should aim for 72 oz. of water. Find a way that works to log your intake and stick to it! Keep a water bottle with you at all times and you'll never have trouble with this. Remember to drink at least 8 oz. of water prior to exercising and at least 8 oz. of liquid following the exercise! Before exercise, your drink should always be water {unless you're planning to exercise 2+ hours, in this case we're not}. Following exercise, there are a few options if you want to mix it up..
*8 oz. water {liven it up with lemon, lime, berries, or cucumber slices!}
*4 oz. coconut water mixed with 4 oz. water

Pre-Workout Snack Ideas: It's very important to be sure you eat something before exercise in order to provide optimum energy levels to power through your workouts! Plan your workouts around snacks and you'll be able to power through with no problem! Eat your pre-workout snack 45-60 minutes before you plan to workout to make sure it has some time to digest a bit.

--> Here are some options for this week...
*Fruity Protein Smoothie
*Oats: 1/4 cup oatmeal, cooked with water + 1 tbsp almonds + 1/4 cup berries
*Yogurt parfait: 1/4 cup nonfat yogurt + 1/4 cup berries + 1/4 cup whole grain cereal (Kashi, Grape Nuts, Original Cheerios, etc)
*Slice of toast with 1 tbsp nut butter
*Banana with 1 tbsp nut butter
*1/2 Larabar, Lunabar, ThinkThin bar, Uberbar, Kindbar, etc. {Choose something with only a few ingredients and lower in sugar}

Post-Workout Snack Ideas: Post-workout is also extremely important in order to provide adequate muscle repair and to prevent your energy levels to drastically drop. Eating following your workouts will also prevent overeating later on because you quickly are refueling your body! Eat your post-workout snack within 20-40 minutes following your workout!

--> Here are some options for the week...
*4-6 ounces (3/4-1 cup) low fat chocolate milk
*1 banana with 1 cup of low-fat milk
*Protein Shake: 1 scoop protein powder + 1 cup low-fat milk
*7 whole grain crackers + 1 hard-boiled egg
*1/2 cup cottage cheese + 1/4 cup whole grain cereal

Questions? Let me know anytime - you have my email!

How to get points this week:
1) Complete each workout & post a comment on this blog post after you complete EACH workout (1 point for each workout completed AND commented)
2) Send me a picture of yourself during/after your workouts (1 point for each photo)
3) Send me a picture of yourself enjoying a pre or post workout snack!

Workouts {August 12-18}

2013-08-19T07:23:00.000-07:00

It was a great week, especially since it was the week before my birthday! I was blessed to hang out with tons of family and friends during the entire week. I am so lucky to have such amazing people in my life! Here's a recap of some excellent workouts from the week, too!

Monday:
*5 minute elliptical warm-up
*Circuit workout: Jumping jacks, kicks, various ab workouts, criss-cross hops with weights, shoulder press with crunch on stability ball, box side-to-side jumps, resistance band bicep curls
*Squat, Pushup, Leg Drop Challenge
*15 minute stationary bike to finish

Tuesday:
*Speedwork: 1.3 mile warm-up, 6 400's @ 6:30 min/mile pace, .55 mile cool down
*Squat, Pushup, Leg Drop Challenge
*Taught class @ work

Wednesday:
*Kickboxing + 30 minutes stationary bike
*Taught class @ work
*Squat, Pushup, Leg Drop Challenge

Thursday:
*3.5 mile run
*Squat, Pushup, Leg Drop Challenge
*Taught class @ work

Friday:
*REST DAY -- well deserved I'd say!

Saturday:
*Stayed active outside all day (mowed, cleaned, walked Annie, etc)

Sunday:
*7 miles!

A few photos of our home!

2013-08-17T16:49:00.002-07:00

What is it with me and photos lately? I guess I just really want to share my life with you all via photos! I'm so excited to show you a few pictures of our home! We are so proud to live here. We have the best neighbors; live in a super safe neighborhood that is close to so many things we use now and will love to be by in the future (park, pool, schools, etc); and the house was move in ready and shows so much promise to fix up and add onto it in the future. Not to mention, our yard is huge! I just couldn't be happier with it! I hope you like it, too. I'll post more photos in the future as well!

Front of our home. I love the retaining walls of bricks and the many hostas that are planted. Plus, how lucky is it that the trees are so perfectly aligned to be on both sides of the home? So quaint!

Up close look at the front porch!

Side view - check out our yard! We live on a corner lot, so there's so much space!

The back of the house/back door. I'm planning to plant more flowers, get some nice patio furniture, and overall increase the beauty of the back area. We really do enjoy sitting back here though and leashing up Annie to her cable and letting her sniff and play.

The garage. Our neighbors call it a "barn" because it's so large for an in-town garage. It easily fits 3 vehicles and Tyler absolutely loves it (what guy wouldn't, right?) It's heated, has tons of electrical outlets, is really secure, and has lots of space in the attic too for even more storage. It is so nice to park my car in a garage!

Now coming inside to my favorite room - the kitchen! I really like the beautiful white floors, cupboards, and cabinets (although this requires a lot of cleaning on my part - motivation, right?). There is so much natural light in here and I have a ton of space to store everything and still have room to prep on the counter tops!

Another view - Hi, Annie!

Our very small upstairs bathroom, but I'm not complaining! There is lots of space outside this room to add on in the future and for now, it works and it's clean so I am not whining! Plus, I grew up in a home with only one bathroom for 5 people and our house has two (this one and a much larger one downstairs) so there's no need to complain! I painted it a brighter blue and really like it! I can't wait to update and expand this bathroom someday!

That's all for now -- more to come later!

Fun Photo Friday

2013-08-16T13:31:00.000-07:00

Here are some fun photos off of my cell phone for a fun Friday post! Have a great weekend!

Gorgeous flowers coming up in my yard

Tyler has been working so hard and finally got some extra sleep awhile ago and Annie wasn't one to say no to the extra snuggling..

A few months ago I rolled over to the dreadful 6 digits..my car is getting old, everyone! And, don't worry I was parked in my garage when taking this, hence why no seat belt :)

My adorable cousins, Owen (left) and Evan (right) with Tyler. They said they both needed to take a picture with their favorite pilot! It was so sweet!

Annie LOVES looking out the windows for squirrels, birds, our neighbor's cat, etc. I just happened to join her one day in the kitchen..;)

Awhile back my brother decided to try this nasty challenge at the famous Jethro's here in Des Moines. Let's just say he failed and wasn't ashamed..it was huge!

The inside of Tyler's grandpa's cockpit..no big deal, ya'll!

On our way back from Iowa City one Saturday afternoon, we flew over Central College where my brother goes to college before landing at the Pella airport. Again, no big deal!

Just planning a flight..Can you tell I'm proud of my pilot?

A new haircut last month - chopped it off!

Tyler, our friend Brennan, and Annie just posing for a family photo with their beers. I laugh every time I see this!

{How to} Roast a Squash

2013-08-13T12:14:00.000-07:00

One of my favorite vegetables as of the last year is spaghetti squash! It took me awhile to finally be brave enough to buy one because I wasn't sure I'd know how to make it. It's actually quite simple and there are so many ways to enjoy it once done. Here's the quick steps on roasting a squash!

1) Preheat your oven to 375 degrees

2) Pierce the squash with a knife a few times and then put it in the microwave for 5 minutes (this will make it easier to cut the squash in half)

3) Let the squash cool for a few minutes and then cut it in half and scoop the insides & seeds out with a spoon.

4) Place the halves into a deep dish, drizzle with olive oil, and then shake on some seasoning of your choice (I love Mrs. Dash)! Bake in the oven for 50 minutes.

5) There are so many ways to enjoy it - fork out the squash to make a spaghetti like noodle alternative and serve as your base for spaghetti; put all your favorite toppings inside the halves and bake for a few extra minutes; etc! Now you know how to make it!

Jordan

How I lost 10 pounds without killing myself & a quick, on the go breakfast idea!

2013-08-13T07:00:00.001-07:00

This morning started off with a 4:57am wake up call..yes, I set my alarm for random times! I took Annie out to do her thing and then came in to quickly get ready, drink some H2O and head out the door..it was time for some speed-work with friends! We met downtown at the square and did a 1.3 mile warm-up to get to the track @ the local college. From there we did 6 400's as fast as we could. The night before I was thinking of a time goal to shoot for and I decided on 8 min miles. I knew that I had done strength training the day before and so I wasn't sure if I could do much faster than 8, so I made a SMART goal with the 8 min/mile pace. The first 400 felt amazing - I felt like a rockstar going around that track. My average for all 6 of the 400's was 6:30 min/mile! We finished off with a .55 mile cool down back to the square. I am astounded at my success this morning - so happy with the results! Who knew I'd be able to do that on tired legs! I am going to get a 2 hour PR in October @ my next half, YES I AM!

Total workout:
1.3 mile (ish) warm-up to track
6 400's (6:30 min/mile average pace)
.55 mile (ish) cool down back to the square

I came home to complete 130 squats, 12 pushups, and 85 leg drops! Burnin' legs, arms, and abs I tell 'ya!

After a quick shower, it was time for some fuel! I have a bunch of Chobani yogurt (because it was super on sale at Costco last time I went there) so I wanted to use one for the base of my breakfast. I came up with a winner!!

Peachy-Tropical Almond Yogurt Bowl

Start with a 6 oz. non-fat peach yogurt (I like Chobani) and put into a medium sized bowl.

Then, chop up a fresh peach (frozen peaches would work, too) and top the yogurt with the chunks.

Next, add 1 heaping tbsp each of slivered almonds and unsweetened coconut flakes

The end product!

Holy yum! There are so many varieties you can try for this dish, too, so have fun with it!

Now onto a subject I'm so excited to talk with you about..

How I lost 10 pounds without killing myself..really!

First of all, let me fill you in on the back story of all of this. For as long as I can remember I have always weight right around 155 pounds. I don't think I ever considered myself "overweight" and I don't think people saw me that way either. But, I still wanted to lose some weight to be in a healthier state of mind, run better, and be more confident in everyday life. Losing weight just makes you feel amazing all around!

I struggled with my weight more and more as the years went on and tried so many dumb things to lose weight (shakes/bars, cutting my food intake drastically, logging my calories like a crazy person, working out way too much throughout the day, etc). It messed me up to say the least! Then, after changing my major at my college I learned so much about wellness and how to be healthy all around (mind, body, and spirit). I also became so encouraged to run more. I had always ran some, a few miles here and there, but never long distance and often throughout the week.

These two things changed my life: becoming more knowledgeable about health and wellness & running

After about 6 months, I cut 10 pounds without even trying or weighing myself throughout the process. I actually wasn't even trying to lose weight, but instead I was trying to focus more on being healthier and becoming a better runner. Without worrying about the weight, it just sort of fell off! When I first stepped on the scale a few weeks ago, I thought it was just a good day and the scale put me lower than usual. So, I tried it again a few others times throughout the week and there it was..145. I was shocked! I knew I had felt better, but had no idea I had actually lost 10 whole pounds! I still can't believe it today!

This was from a little over a year ago in Colorado. Had a little more weight around my tummy and was less toned than I am today.

Tyler and I in December, a little over 6 months ago. Was just getting started with running more at this point and had just recently changed my major!

Carie & me at the end of July, just a few weeks ago after a 10k. Love my legs in this photo and you can tell I've lost some weight in my stomach..I'm even starting to slowly show some abdominal toning!

My Best Weight Loss Tips (For easy, gradual weight loss)
*Run or Walk -- This is the single best exercise anyone can do, dead honest. Running, jogging, or walking burns a ton of calories while giving you the greatest endorphin rush out of any other exercise. The endorphins make you feel so happy and you'll be more motivated in your efforts, too! I can't say enough how much running has helped me!
*Drink lots of water -- I always have a water bottle with me and it's generally the only thing I drink besides a little unsweetened iced tea or green tea. Stick to water and flavor it with lemons or limes and you will notice some major health changes!
*Exercise 6 days per week -- I usually get in at least 40 minutes of exercise for 6 days out of week. Then, on top of it I am active in any other way I can be (walking anywhere that's less than 2 or 3 miles depending on time; walking my dog a lot; parking further away; lifting weights while watching tv; etc). Get active and your body will thank you and show it!
*Eat tons of fruits & veggies -- I have at least one fruit for breakfast, 2 veggies for lunch + 1 fruit, and 2-3 veggies at dinner! I load up my plate with fruits & veggies because I love to eat, so it adds bulk while also filling me up!
*Sleep -- I get at least 8 hours of sleep per night, sometimes even more. If you are low on sleep, you're more likely to overeat. Shut off all electronics an hour before your bedtime, hop into bed with a good book, and I guarantee you'll fall asleep sooner and be so grateful for it in the morning!
*Yoga & Meditation -- Stress makes me overeat, so I started doing yoga and meditation (on top of running) to help decrease stress and boy, has it helped! I love it!
*Be knowledgeable -- I read a LOT (textbooks for school, novels, magazines, blogs, etc) related to health and wellness because it gives me the knowledge base I need to succeed. The more you know, the more success you'll have..I promise!
*Follow the 80/20 rule -- I love to eat healthy, but I have a major sweet tooth. So, 80% of the time I eat super healthy but the other 20% of the time I allow myself to enjoy the occasional treat (for me that's any baked good or ice cream!) This has made me so much more in control with food rather than worrying about counting calories and being super strict all the time. When I was super strict, it just resulted in bingeing on junk food because I had restricted myself for so long..totally not worth it. If a craving strikes, eat a small amount of what you are craving and then move forward!

Now, it's your turn..I want to hear about your successes! What have you done that has helped you become healthier, lose weight, etc? Tell me!

Have a healthy day! - Jordan

The Benefits of Exercise

2013-08-10T11:47:00.001-07:00

I haven't always loved to exercise..really, I promise! In high school I loved sports, but not necessarily the hard work that went into being good at the sport if that makes any sense at all. My biggest memory is from volleyball. Our coach used to make us run one mile after each practice (usually practice was 2 hours) and each time we ran the mile we had to either maintain our time or better it. If we didn't, we had to run a suicide for each second we went past our time! It makes me laugh now that I complained so much over that one mile run! Nowadays I run so much more than a mile - heck, just a couple months ago I ran my first half marathon! I am here to tell you from experience that anyone can learn to love exercise just as much as I did. I now look at exercise as so much more than a way to lose weight - there are so many more benefits!

1) Increase energy levels: People are always complaining that they're too tired to exercise, but did you know that exercising will actually perk you up? It's true! The adrenaline rush you'll receive from exercising will give you a natural high for hours! Just don't exercise right before bed or you won't sleep!

2) Promote sleep: Humans are meant to move, so when you get adequate exercise during the day your body will be much more apt to sleep at night. I hit the sheets like a baby every night!

3) Increases memory: This one is proven by so many studies - it even helps prevent Alzheimer's Disease {extreme memory loss}! Exercising helps you remember day to day things and it's even been shown to promote more productivity at work/school.

4) Decreases guilt: When you eat that cookie, you'll know it's okay because you burned extra calories today than if you wouldn't have exercised!

5) Controls weight: Reversely, exercising also controls weight by burning extra calories to promote weight loss while also motivating you to eat healthier because exercising makes you feel so healthy that you won't want to blow it all by eating junk!

6) Decreases stress: Exercise releases endorphins that make us feel very happy, resulting in a much more relaxed way of life!

7) Increases muscle strength: Increased muscle strength = decreased risk of injury and better range of motion.

8) Exercise CAN be fun: Pick something you enjoy, like a fun workout class with friends and I promise you'll start to think exercise is fun and not a chore!

9) It is the SINGLE best thing you can do for your mind and mood: Enough said!

10) Decreases your risk for cardiovascular diseases: Unfortunately, heart disease and stroke are two of the most common ways of death. Exercising frequently will decrease this risk by promoting a healthier heart and cardiovascular system!

P.S. Don't forget to sign up for my Fall Into Fitness program. Check it out Here!

Fall Into Fitness 4 Week Program Beginning August 26th!

2013-08-08T15:46:00.001-07:00

I'm so excited to share my first program with all of my amazing followers and newbies, too!

Starting on Monday, August 26, 2013, I will be doing a 4 week comprehensive program with anyone who wants to join in!

Join me in just a few short weeks to start your fitness routine before the Fall season! By the time Fall rolls around, you'll be fit and ready to take on a new challenge!

So, why should you sign up with me?

- I am a fitness instructor with almost 2 years of experience with a variety of individuals

- I work at a physical therapy company in the strength and conditioning department where I help many athletes and non-athletes in achieving their goals

- I will graduate in December with a Bachelor's Degree in Health Promotion, showing that I have the knowledge to back up what I preach.

How to register: Simply email me @ henkenius34@gmail.com.

A few ways to receive your first points are:

*Comment on this blog post stating why you are excited to start this program!

*Get a friend to sign up with you! Make sure they state that you sent them when they register!

I look forward to seeing you all sign up and get excited to start! If you have any questions you can ask them on this post or email me!

Sweet Potato Pie Breakfast Bowl + An Explanation of My Food Choices!

2013-08-08T07:47:00.000-07:00

There's been a lot of food on here lately, it's like my own personal online cookbook! I hope you all are liking the recipes and food posts. Ever since I started changing my lifestyle in terms of nutrition, I've been creating new recipes to mimic old favorites. It's a challenge that I'm really enjoying and hope you are too. I also wanted to aware everyone that I don't consume grains or refined sugars almost 100% of the time. There are still those random occasions that I want to eat a bite or two of something outside of that range and that is totally fine! So, if you are looking for unhealthy recipes packed with junk, this isn't the blog to be visiting! I just wanted to throw that out there regardless of what others may think of how I stated it. I have found that this way of eating makes me feel the best throughout my entire body and there's no turning back now because I love the way it feels! It was hard at first, but now has become the norm. Even Tyler eats most of the main dishes and he's the definition of picky! If you have any questions, let me know! I'd love to be of assistance!

Now, let's get to the fun new recipe!

This is an excellent breakfast recipe packed full of so many healthy ingredients! Let me brag about it..
*There are absolutely no added sugars (just natural ones from the fruits & sweet potato!)
*It is completely gluten free; it's packed with complex carbohydrates that will keep you fuller, longer while giving you lasting energy
*There's plenty of fiber in this dish to keep you full and promote a healthy digestive system
*It tastes delicious which is the most important factor if you ask me!

I sort of created it yesterday while I was in a rush to pack up my breakfast (because I failed at packing it the night before, whoops!) This morning I had more time and worked on perfecting it and taking the fun pics of course! I love that fact, too, that all of the ingredients in this dish are WHOLE foods! Seriously, who doesn't love that? Not wonder this way of life makes me feel so much better!

Go grab a small sweet potato, a banana, 1 cup of sliced strawberries, nut butter of your choice, and the optional unsweetened coconut flakes and let's get started!

First, clean your sweet potato!

Then, peel the skin off! I know, I know that's where the fiber is, but I didn't like the skin in it yesterday so I peeled it today. I promise you're still getting lots of fiber in this dish! Once peeled, pierce it with a knife a few times and then microwave it for about 4 minutes.

Then, mash it up into the bottom of a large bowl.

Next, get your banana ready. Peel it like a monkey and then slice it atop the sweet potato mash!

Next is the strawberries. Strawberries are probably my favorite fruit in the world. I wish they were this good all year round, but I'll just have to enjoy them all the more now. Slice em up and throw on top of the bananas.

Now, pick your favorite nut butter, serve up 2 tbsp worth, and nuke it in a dish for just a few seconds to soften just a tad. Then, drizzle the nut butter over the entire dish. Make sure to evenly distribute it so you can get a bite of the nut butter in each spoonful. Finally, if you choose you can sprinkle a few tbsp's of unsweetened flaked coconut over everything. I think the coconut really adds something here, but it's totally optional!

Time to eat!

YUM!

Full Recipe:
1 small sweet potato; cleaned, peeled, and pierced in a few areas
1 large banana
1 cup sliced strawberries
2 tbsp favorite nut butter
2 tbsp unsweetened coconut flakes (optional)

Microwave the sweet potato for 4 minutes. Once done, mash into a large bowl. Slice the banana over the sweet potato mash and then layer the strawberry slices on top of the banana. Nuke your favorite nut butter for just a few seconds in the microwave to soften it up a bit and then drizzle it over the entire dish. Sprinkle on the coconut if you choose. Enjoy!

Jordan

One serving vanilla funfetti cake with a vanilla funfetti frosting!

2013-08-07T13:47:00.003-07:00

Sometimes you just need cake...warm, moist cake that is! Not too long ago I asked friends for ideas on foods they love but would like to see be made into healthier options. I got a lot of ideas and can't wait to go after each challenge! The first one I tackled was funfetti cake. While at work this morning I kept thinking of how I was going to create the recipe. I had an idea to use protein powder, but let's just say that failed miserably..it was gross and not cake-like at all. So, then I started researching some other ideas via some other blogs. I finally came upon a great idea that I knew would be so much better than my protein powder concoction.

After work, I was so excited to try this new idea! I came home, changed into workout clothes, and immediately took Annie out for a 20 minute run. We returned and then I did some squats and abs before getting ready to create this masterpiece...

Introducing...

First things first, get thee ingredients...

Whisk together 1/3 cup milk of choice, 1/4 cup unsweetened applesauce, 1/4 cup egg whites (or 1 large egg), 4 packets stevia (or other sweetener), 1/2 tsp each of vanilla extract and almond extract, and 1/8 tsp salt.

Then, add in 1/4 cup coconut flour (or cake flour would work too, but I like the gluten free option) and 1/2 tsp baking powder and whisk until completely mixed.

Now for the fun part, the sprinkles! Shake in as many sprinkles as you'd like and easily toss the bowl to mix the sprinkles up a bit.

Then, pour the mixture into a greased microwave safe dish. I would make sure it's at least 5" or else it could overflow.

Microwave for 5 1/2 minutes, watching it because it does rise pretty quickly and you wouldn't want it to spillover.

Once done, let it sit to cool because it will be hotttttt!

In the meantime, mix up the topping..1/4 cup plain greek yogurt + 1/2 tsp vanilla extract + 1/4 cup powdered sugar + sprinkles! P.S. You may not need to use all of this so you can save some for another batch of this cake later on! :)

Top the cake with the topping, eat, and pretend like you don't have any dishes to do from all this baking..Oh, wait, you really don't!

Full Recipe: Idea derived from: Desserts With Benefits

For the Cake:

1/3 cup milk

1/4 cup unsweetened applesauce

1/4 cup egg whites (or 1 large egg)

1/2 tsp vanilla extract

1/2 tsp almond extract

4 packets Stevia (or sweetener of choice)

1/8 tsp salt

1/4 cup coconut flour (or cake flour)

1/2 tsp baking powder

Sprinkles

For the frosting:

1/4 cup plain greek yogurt

1/2 tsp vanilla extract

1/4 cup powdered sugar

Sprinkles

Whisk together all ingredients of the cake except for the coconut flour - sprinkles. Once everything is mixed well, add the flour + baking powder and whisk well. Finally, easily add in the sprinkles and toss the bowl gently to mix.

Grease a 5" baking dish with cooking spray and pour in the mixture. Microwave for 5 1/2 minutes. Once done, let it cool.

Mix up the frosting while the cake is cooling and top the cake with as much of the frosting as desired.

This makes a LARGE piece of cake for less than 300 calories (WITH the frosting!) I can guarantee that if you had this much of the regular funfetti cake you'd be inhaling 600 calories, at least!

Now go make your cake and eat it, too! I'm off to brainstorm my next idea...

Jordan

The Happiness Project

2013-08-06T11:35:00.005-07:00

A few days ago I finished The Happiness Project by Gretchen Rubin. It had been on my list to read for quite awhile and I finally got it and made time to read it. I am so glad I did! It's one of those books that I will keep and resort back to many times (I already have!). It's full of tips and great points on living our lives to the fullest.

Source

Chapter 1: January, Boost Energy
Boost energy is a great first topic in Gretchen's book. In January, there are many people making New Year's resolutions but often fall short of their goals not too long after making them. This chapter was all about making smarter goals and how to keep them throughout the years. I loved how she talked about how exercise has changed her life when she finally found something she enjoyed! The main area I am working on for this month is 'toss, restore, organize'. I have clutter from college and moving that I still need to sort through and get rid of and I also have many clothes that I never wear, but yet keep holding onto. Lastly, she talks about doing something that takes 5 minutes or less right away rather than waiting. For example, I'm so bad about saying I'll do the dishes later because I really dislike dishes but if I just take the 5 minutes every night to do them they'll never add up and become a nagging task. The first chapter will draw you in and you'll never quite reading this book, I tell ya!

Chapter 2: February, Remember Love
Now this is a chapter I can relate to A LOT. This doesn't just have to do with a significant other, but anyone you love in your life. There are many excellent points touched on during this chapter. The biggest ones to me were: quit nagging and don't expect praise. I am a semi-perfectionist in many things and also like things to be done right away which results in nagging at Tyler or someone else to hurry up and do something. Tyler is much more laid back and spontaneous. From reading Gretchen's advice and experiences, I learned that we need to relax more and realize not everyone is like us. As for praise, I truly love to take care of others and do things for them and sometimes a little praise is great to hear. Yet, this isn't something we should expect which is hard for me to understand sometimes. I'm not always searching for praise, but when someone doesn't praise me for something that I do, it is upsetting. She says we need to do something because it makes us feel good rather than doing it to receive attention or praise..spot on Gretchen, spot on.

Chapter 3: March, Aim Higher
I hope that most people find this chapter to be enlightening and motivating to them. I am always working towards making my life better and pushing to be the best in everything I do. We should always be working towards bettering ourselves and aiming for something higher. While Gretchen says to have strong goals and push, she also hits on just enjoying the now and not stressing about what we need to do to make our future better. I think it's true that often people worry too much about the future when they should just live in the moment and enjoy what they have now! I need to do more of that as I am always worrying about tomorrow rather than today!

Chapter 4: April, Lighten Up
I feel like Gretchen was talking to me in this chapter..haha! I am so uptight sometimes. I really need to work on the spontaneity in my life.

Chapter 5: May, Be Serious About Play
I have so many friends that go out and just 'play' like they used to as kids and I wish I could do that! Gretchen talked about being more creative, starting a collection of sorts, and finding time to be silly. I feel like I am silly sometimes, but not enough and need more laughter in my life. I think we should laugh every day multiple times!

Chapter 6: June, Make Time for Friends
I am actually doing so much better with this one lately! I must have really connected to what Gretchen wrote because I am taking the time for all of my friends and reaching out to those I haven't talked to in awhile. This has been really fun getting to see my friends more often and catch up. I often ask myself why I didn't do this more beforehand! Hopefully this means I won't go back and get too busy to make the time for my friends. These relationships are priceless!

Chapter 7: July, Buy Some Happiness
I feel as though I'm an expert on this one..(oops!) I love to shop and buy things that make me happy. I am a smart shopper, don't get me wrong, but I just don't mind spending money unlike some people (cough, Tyler, cough). Although money doesn't necessarily buy you happiness, it can indeed make you happier and enjoy life. I usually spend my money on quality things like healthy food, fun fitness clothes, or a new pair of shoes. I also really like buying little gifts to give to people just for fun because that makes me feel good and it doesn't stress me if I spend money on something like that.

Chapter 8: August, Contemplate the Heavens
The biggest thing I got from this chapter was to keep a gratitude notebook. Basically, each week or so you should write down something you are thankful for in a journal. I think this is an excellent idea that I'd love to adapt someday (hence why I want to keep this book for future reference).

Chapter 9: September, Pursue a Passion
I have always wanted to be more dangerous and go for something in my life. I have contemplated several things, but after reading I realized there's no better time than now to get started on doing what I'm passionate about. I am so proud of myself for switching my major awhile back from nursing to health promotion for the main reason of pursuing my passions. I was nervous to go a different way in my life, but now I couldn't be happier with my decision! Now, I just need to do this in the rest of my life and really GO for it!

Chapter 10: October, Pay Attention
I am very good about paying attention and stimulating my mind in many ways. I am still in school, but on top of that I love to read about so many different topics and also ask people about many different things that they know about that I don't. It's so fun to learn from others about something! After I graduate, I have many things I want to do next as my source of knowledge that I hope I will continue to do throughout my life as I believe learning something new every day is so important!

Chapter 11: November, Keep a Contented Heart
Laugh out loud, give positive reviews, use good manners..all of these are points Gretchen touched on. I need to work on the LOL part. I laugh, but I don't LOL enough and who doesn't love a good, hard laugh?!

Chapter 12: December, Boot Camp Perfect
Finally, this chapter was all about following EVERY step ALL the time! This is a hard one that I'm still working on, but am trying to take each thing month by month and get down to the serious stuff.

Have you read The Happiness Project by Rubin? If not, I highly recommend it. It's a quick, easy, yet so enlightening and joyful read that you'll be hooked fast!

Jordan :)

Cherry Almond Breakfast Bowl {Gluten Free!}

2013-08-06T07:25:00.000-07:00

Lately I've been hooked on breakfast scrambles like the ones from Carrots N Cake! Then, I was thinking this morning on my run (does anyone else think of food when they run?) that I wanted to mix up my recipe a bit and incorporate the fresh cherries I got the other day. It finally came to me to do a cherry almond version and it was just as amazing as it sounded!

Step 1 (top right picture): Get all the ingredients ready. Eggs, egg whites, maple syrup, almond extract (the star!), 1 mashed banana, and 5 cut fresh cherries (another star in this recipe!) First, mash the banana. Then add 1/2 tsp almond extract, 1/2 tsp pure maple syrup (the good stuff!), 1/2 c. egg whites, and 1 egg.

Step 2 (middle right): Pour the mix into a sprayed skillet on medium heat. Let it cook and scramble just like you would typical eggs.

Step 3 (bottom right): Once everything is almost finished scrambling, add in the cherries and toss a few times to heat through just a tad.

Step 4 (bottom left): Put a scoop of natural almond butter (optional, but I highly recommend it!) into a bowl.

Step 5 (top left): Scoop the mixture into the bowl atop the almond butter and then stir to mix the almond butter around. The almond butter adds creaminess, healthy fat, and some serious additional flavor! Go for it!

Cherry Almond Breakfast Bowl: Full Recipe

1 banana, mashed

1 egg

1/2 c. egg whites (or 2 egg whites)

1/2 tsp almond extract

1/2 tsp pure maple syrup

5 fresh cherries, cut.

Scoop of natural almond butter (opt)

Combine all ingredients, except the cherries, into a bowl and whisk well. Pour into a greased skillet and scramble just like you would an egg. Once they are about done, add the cherries and toss a few times to heat through. Then, pour into a bowl with a scoop of almond butter (optional) and enjoy!

This recipe is going to become an all-time favorite around here, I loved it! Too bad cherries aren't always in season. I'll have to just keep making it for the rest of the summer to enjoy it as much as I can! :) The almond extract really shined through and made this a fun, new breakfast bowl recipe. I hope you like it as much as I did.

Jordan

Veggie + Chicken Sausage Skillet

2013-08-04T10:27:00.000-07:00

This weekend has been full of cooking and baking, two of my favorite things! I've been whipping up some new recipes and all have turned out well. I even made some sweets for Tyler because he's been working so hard these past few weeks. My favorite recipe was an awesome skillet packed full of kale, spinach, onion, and spinach + feta chicken sausage. It was so simple, yet full of flavor!

First, start out with some coconut oil - the good stuff! I used about 1 tsp. and put it into a skillet on medium heat to melt.

Once the coconut oil is melted and dispersed around the pan, add in the greens and veggies. I did 1 handful of kale, 1 handful of spinach, 1/2 c. sliced mushrooms, and 2 tbsp chopped onion. Give it a few minutes to cook before stirring.

Once the veggies finally start to wilt and cook, add in the protein packed star: Al Fresco Spinach & Feta Chicken Sausage! I only used 1/2 of a sausage, but a full one would be great too if you're really hungry!

Stir everything up and let it keep cooking.

Give it about 2-3 minutes after you put the sausage in to get everything heated through. Then, put it on a plate and enjoy. I served mine with an ear of corn from my grandparents'! Yum!

Later on in the day I decided to bake for Tyler..blueberry chocolate chip muffins & pudding m&m cookies! He was in heaven!

Have a fabulous rest of the weekend!