RSS Feed

Tag Archives: Overnight Oats

Tabata…Don’t Ya Want Ta?!

Posted on

Breakfast this morning came in the form of creamy, cold, deliciousness…



I had been craving something coffee/chocolate the past couple of days, and this satisfied that craving BIG time!

Mocha Overnight Oats

Makes one bowl of oats

  • 1/2 cup of oats
  • 3-4 oz. of Greek yogurt
  • 1/2 cup of water
  • 1/2 tsp raw cacao powder (can also use unsweetened cocoa)
  • 1 tsp instant coffe granules
  • 1-2 packets of stevia
  • sprinkle of cinnamon

Directions:

In a cereal bowl,  combine the oats, yogurt, water, cacao powder, coffee and stevia.  Stir until combined.  Sprinkle the top with cinnamon, and place in the refrigerator overnight or for 30 minutes if you want to eat the oats soon!  Remove from the fridge when ready to eat and enjoy!

Workout

After having such a satisfying first meal of the day, I was more than ready to tackle a new Boot Camp class that I began teaching this morning.

In this morning’s class, I made sure to include circuit training along with a high intensity interval training technique called Tabata.

What is Tabata?

Tabata is a form of high intensity interval training that comes in short bursts.  One Tabata lasts only 4 minutes!  It is a series of 8 intervals that are only 20 seconds of work at your absolute maximum effort level followed by 10 seconds of rest.  These short bursts of activity work the aerobic and anaerobic systems allowing the body to see gains in strength and speed.

Here is a look at the sweaty workout that we completed this morning:

It was a good workout, got the heart rate going, and the muscles working…all things that I look for when I complete my exercise for the day!

Have You Ever Tried a Tabata Workout?

    • This was my first attempt at Tabata…and I think I like it!

Super Secret Sample and Bananay Oats!

Posted on

Last night, one of the frequent travelers to one of the hotels that I work at brought in a little surprise.  He has been traveling to Indianapolis for months now working on this project and  I got to try some before it even hit the shelves!

Sorry I can’t say what it is, but it will roll out October 1 🙂  It was a fun little way to spend one of my long days at work.

Breakfast

Yesterday, I was a complete slow-poke in the morning….for absolutely no reason at all.  Today, I want to start things off right and get where I need to be on time without completely rushing around like a crazy person.  I helped myself out a bit by preparing my breakfast last night…overnight oats that taste like banana bread!

Instead of peanut butter I put a teaspoon of homemade cashew butter…so good…and I put some frozen bananas in the mix last night.  When I woke up, the bananas were all mushy, and the perfect consistency to mash around in my oat bowl.

The result was a thick, creamy, sweet, bananay bowl of goodness.

Workout

This morning I teach my cardio intervals class.  I usually change the workout, but I have been keeping the same format throughout the entire summer.  There are eight exercises that get completed for one minute each.  During that minute, I want my class (and me!) working their little hearts out to the best of each person’s ability.  We then take a quick water break, go back to the top and cut out the last exercise, so we only complete seven the second round, then six the third, five the fourth, and so on…

The class loves the format and always tells me how quickly class goes by!

Click here for a “how-to bear crawl” video 

I can’t believe that it is Thursday already!! EEK! Tonight, I am team teaching a Body Pump class then I have lots to do to prepare for the weekend…wish me luck and have a great day!

Of Possible Reading Interest

Refrigerator Iced Coffee

Posted on

**Head on over to Fit for my Fork to check out my guest post in the Fit Body Fit Mind series on my favorite book on healthy living!**

Good morning!

I really enjoyed my overnight oats in a jar yesterday, so much that I craved it again this morning…luckily I had another jar of peanut butter with only the last little bits left on the bottom.  I topped the overnight oats with some delicious fresh strawberries.  Perfect fuel for my 6am spin class!

Last Night

Last night, I actually got done practicing Body Pump, packing my meals, and getting ready for today earlier than expected so I had some time to work on Brian and I’s budget.  We have been trying a new-to-us system…the envelope method, and last night I finally got around to making the envelopes.

These envelopes will be filled with an alotted amount of cash for the month for us to spend on various areas of our life (grocery, car, fitness, fun, wedding, etc) and when then cash is gone…it’s GONE!  I am excited to see how it will work for Brian and me.

Iced Coffee

With the hot hot weather here in Indiana, I have been LOVING the little treat of iced coffee.  It can get kind of pricey to always head out to a coffee shop when the craving strikes, so I figured out a way to make it at home.  Seriously, I think it tastes better than the coffee shop!


The Iced Coffee Method:

When you brew a pot of coffee, put the extra (or the whole pot) in a large glass or jar in the fridge at least for a couple of hours if not overnight.

When you are ready to make the coffee, fill up a large glass with ice to the brim and pour the cold coffee over the top.

I like to use almond milk, my mom likes to use coffee creamer…either works and tastes delicious!  I mix 1/4 cup almond milk with 1 packet of stevia and a little vanilla extract.  I then pour that into the iced coffee.

Stir to combine, and ENJOY!!

I hope you enjoy your tasty iced coffee and have a great 4th of July Eve!!

Once in a Lifetime View

Posted on

Happy Monday morning!

After a restless night’s sleep, I started off the morning with a bowl of overnight oats.

 

I topped the oats with 1/3 of a frozen banana and a teaspoon of peanut butter.  I love overnight oats because they have serious staying power, and I know they will hold me over for a while and give me lots of energy when doing my own workouts and teaching classes.

Solar Eclipse

There was a solar eclipse yesterday!  Did anyone see it?  Unfortunately, the news informed me that the eclipse was not visible in Indianapolis.  The hot spots were from Texas to California and in Southeast Asia.

This eclipse happened during the day when the moon passed in front of the sun creating a “ring of fire” effect.   There are lunar eclipses, which happen at night, and solar eclipses, which happen during the day.  Other than that, I didn’t quite know what the difference was between the two, so I did a little research.

Apparently, lunar eclipses are much more common than solar eclipses because the moon is so much closer to the sun.  Also, when a lunar eclipse occurs it can be seen in most places throughout the world, but when a solar eclipse occurs there is very limited viewing.  When viewing a lunar eclipse, one can look directly at the moon, but when viewing a solar eclipse one’s eyesight can seriously be damaged when looking directly at the sun, and special eye protection must be worn.

The news stated that the last solar eclipse occurred in the United States in 1994, and I remember seeing it!  At the time, I was in kindergarten and stayed home from school because I was sick.  I remember my mom rushing to get me outside to see the spectacular once-in-a-lifetime view.  I did not have special glasses, but there was a woman there who had a mirror for safe viewing.

It is a pretty special experience to have seen such a wonder of the world.

Workout 

Today, I am subbing a spinning class at 8:30 this morning, then I plan on doing some upper body strength work.  I am also team teaching Body Pump tonight and making a test video to make sure that everything will go flawlessly when I do the entire release.

 

Question of the Morning:

  • Did anyone see the solar eclipse yesterday?
  • Has anyone ever seen a solar eclipse?

 

Wedding Season Kickoff

Posted on

Today is the start of WEDDING SEASON!

Brian and I, along with his Mom, will be heading to our reception venue later this afternoon to check out a wedding set-up for a wedding the size of ours.  I am excited to see it all set-up, it has been about a year since I have been inside of the venue, so it will be good to refresh my memory.

After crashing that wedding, we will all get changed and dressed up and ready to attend Brian’s cousin’s wedding.  The engagement party at their house was fantastic, so I can hardly wait to see what the actual wedding will be like.

Breakfast

Last night, I prepped myself a batch of overnight oats in a jar of nearly empty peanut butter, and I am so glad that I did because nothing hot seemed appetizing to me at all when I woke up this morning.  I tend to get cold very easily, and for me when I am cold I am very uncomfortable.  I would rather be hot than cold any day.  So, when I sleep, I often sleep with sweat pants and a sweat shirt, or multiple layers and then I pile up a ton of blankets on me.  Even though I enjoy being warm, sometimes, I wake up in the morning burning up because of all the thick layers…today was one of those mornings, and I was so thankful to have a cold breakfast waiting for me.

Oats, Plant Fusion protein, vanilla extract, cinnamon, a little bit of peanut butter on the bottom, and some chopped apple…yumm!

Now, it’s time to practice Body Pump before my fourth team teaching session this morning, run 3 miles, and figure out what to wear to this wedding.

Have a great Saturday!

Of Possible Interest:

4 Moves for Summer Dress-Ready Shoulders

Posted on

Yesterday after teaching my spinning class, I decided that a little shoulder workout was what I needed.  Summer is getting near meaning it is time to expose our arms, and I have always thought that if a woman has toned shoulders it automatically makes the rest of her arms look great!

Shoulders are not my strongest muscle group, but it is one of my favorite muscle groups to workout.  Maybe it is because I reach the fatigue stage so easily!

This workout took me about 20-25 minutes to complete, so it would be a great addition to your regular cardio routine.

Bent Arm Lat. Raise:

source

Shoulder Rotation Step 1:

source

Shoulder Rotation Step 2:

source

Arnie Press:

source

Shoulder Press Machine:

source

Breakfast

This morning I started out with more PB2 Chocolate in my overnight oats.

I swear, I am addicted to this PB2 stuff! I should have ordered more than one.  Now, I am off to volunteer at the Indianapolis Symphony Orchestra, fit in a 3.5 mile run, and sing in the church choir.  Sounds like a great day to me!

Question of the Morning:

  • What is your favorite muscle group to tone and strengthen?

 

When 6 Miles Feels Like 60

Posted on

Here is a little recap of yesterday:

I woke up bright and early, as usual, and started my day with a bowl of none other than…overnight oats:

My mix-ins included raw cacao powder, sunwarrior vanilla protein, strawberries, and peanut butter.  It was so tasty, and I really like the combo of the rich chocolate, peanut butter, and strawberries.  It was kind of like a reese’s peanut butter cup with jelly on it 🙂

6 Miles

After the sun was up and my food was all digested, I contemplated on weather or not I would run.  I skipped out on my run yesterday, and thought maybe I would just do my run in the afternoon.  I chatted with my mom and because mom’s always (don’t tell her that) know best, she convinced me to do the run and get it out of the way because afterward I would feel energized and accomplished.  So, I set out!  I didn’t have a particular path in mind so I ran all over downtown Indianapolis, and let me tell you…this was the longest 6 mile run of my life!  At least it felt that way.  My legs, particularly my hamstrings, were very tight, I felt like I couldn’t pick up any speed throughout the workout, and I had to keep stopping because of stoplights.   Not an ideal situation.

Even though the entire time I wanted to stop and go home, I kept going!  I finished the 6 miles!  Was it my best time?  Not even close, but I did it.  Even though I completed my 6 mile goal, I still didn’t have that “I’m on top of the world!” runner’s high afterward that I usually get, and I kind of didn’t feel that great about the entire experience, so again…I called my mom who had just the right things to say.  She reminded me that I was the only one setting these lofty goals for my self (to increase my speed), when I increase my mileage, at first it is about endurance and logging the miles rather than doing these new miles as fast as I can, and she reminded me that I didn’t stop when I wanted to, I plowed through and stuck it out to the end.  Basically she made everything better again…thanks Mom 😉

So, there you have it.  Running (for me) isn’t always fun, isn’t always easy, and doesn’t always feel good…until I take a step back from the situation and look at what I have accomplished.

I did it!

 

After my run, I then showered, got ready for the day, made myself a quick smoothie and was out of the door to volunteer at the Indianapolis Symphony Orchestra, study a little BodyPump, and meet with one of my bosses at one of the gyms I am teaching at.

Almond Crusted Fish

I then came home and Brian and I did our little boot camp workout plan, cleaned ourselves up and I made us something pretty tasty to eat.

Roasted broccoli, green beans, and red onion along side almond meal crusted pollock.  Honestly, it was so good.  It was one of those meals that is gone in less than two minutes without any breaks taken for breathing.  The fish was simple.  I got the idea from one of my friends a couple of weeks ago, and had been dieing to try it ever since.  I simply too the pollock and dipped it in egg white on both sides, then dipped it in plain almond meal.  I baked it at 400 degrees for 13 minutes.  So fast. So simple. So delicious.  I’m not even exaggerating.

Naked Chopsticks

We then headed out to a sushi restaurant called Naked Chopsticks to celebrate our friends being done with pharmacy school forever!  In just a short amount of time, they will have their hooding ceremony (just before graduation) and they will be doctors!  I can’t believe it.   It has been a long 6 years, but we are so proud of them 🙂

Caitlin is a pharmacist!

Melissa is a pharmacist (she is the second one from the right)!

Tori and Kegan

Brian and I

Brian and I love this restaurant, so even though our dinner was delicious, we made room for one roll to share 🙂  I think just about everyone at the table ordered the famous Playboy roll that comes out on fire and has a slightly spicy flavor.  It is one of my favorites.

She is lighting the Playboy

Unflamed playboy

Brian chose the Fire roll for us to share, and honestly, I am not even sure what is in it, but it tasted good 😉

This is definitely the “fun” kind of sushi that doesn’t taste like raw fish at all.  A lot of the rolls have cooked fish in them, so I would say that this place is definitely a good place to introduce someone to sushi.

Today

Considering it is Saturday, I set my alarm pretty early so that I could wake up and go running before pilates class, however, I severely overestimated what time the sun would come up so it looks like I will be going for my 3 mile jog after pilates.

My mom and dad are coming into town today to take me to lunch for an early birthday celebration, and I have absolutely no idea where I want to go….Hopefully I think of something before they get here!

Have a great Saturday!!!

Questions of the Morning:

  • Do you like sushi?
  • If you do like sushi, do you get the traditional rolls, or the “fun” rolls?  What are some of your favorite flavors?

 

Creative Protein Ideas

Posted on

Good Morning!

This morning I headed out bright and early to another BodyPump class.  I know it is best to give your muscles a day of rest when training, but last night at the Les Mills new release launch event we only did half of a BodyPump class…and I wanted the full thing, so I came back for more today.  I must say…the new shoulder track is killer!  But in a good way 😉

I had a startling experience this morning.  It was dark as I walked out to my car this morning.  Finding my car and remember where I have parked is always a little bit of a challenge…even in the day light.  So, this morning I walked out to my car, and I looked down and noticed that a hub cap was missing!!

Now, before I left for the cruise I had two missing hub caps.  While I was gone, my parents kindly replaced them for me, so when I looked down to see no hub cap my hear dropped.  How did this happen?  I couldn’t remember hitting any curbs lately.  I was baffled…until I looked at the body of the car and realized it wasn’t mine!  My car was parked next to this car, and they were both a similar color (and it was dark!).  I was sooo relieved that I had not lost a hub cap.  What a  dramatic way to start the morning!

Breakfast

After BodyPump, I headed home and it was time for breakfast.  A little overnight oat action is what I decided on for today.  Or should I say “in the morning oats” because I didn’t actually prep them last night.

Today’s mix-ins were half an apple, 2 tsp of homemade peanut butter, and Sunwarrior Vanilla Protein Powder.  It certainly hit the spot!

Protein Powder Ideas

Lately, I have been finding all sorts of ideas and recipes for protein powder.  Spark People has a list of 15 new ways to use protein powder, which definitely got my recipe creating brain thinking.  The recipe that intrigued me the most?  The protein cookie!  I am going to have to create a recipe for that.

Here are some of the ways I use my protein powder to make it a little easier to incorporate protein into my diet without having to eat a ton of meat.

Overnight Oats

Regular Oats

Smoothies

Peanut Butter Protein Balls

Homemade Protein Bars

 

Question of the Morning:

  • What are some of your favorite ways to use protein powder?
  • Have you ever walked up to the wrong car and thought that it was yours?
  • Have you ever lost your car in the parking lot?

Overnight Oats Tutorial

Posted on

I was first introduced to the idea of overnight oats through the blog world.  Many bloggers (myself included) really enjoy a morning bowl of the nutritious whole grain, and it seems as though we are always coming up with a new way to prepare them.  Overnight oats are simply your regular oats that you make oatmeal with soaked in twice the amount of liquid in the refrigerator overnight.  That is the basic formula, but the variations on this equation are ENDLESS!

How to Make Overnight Oats

Begin b by measuring out your oats.  I typically start with either 1/2 cup.  Then pour that into your bowl, or container of choice.

Next, measure out your liquid.  This will be double the amount of oats that you put in your bowl.  Now, this is where you can start to get creative.  Most of the time I just combine 1/2 cup of oats with 1 cup of water, but you could do 1/2 cup of milk (almond, cow, soy, etc…) with 1/2 cup of yogurt for extra thick and creamy overnight oats.  You could even use some pasturized egg whites to get some protein.  Do whatever your taste buds desire!

When I don’t use yogurt or egg whites, I mix in some protein powder so that I can get adequate protein in my morning meal.  Just one scoop will do!

I then like to add in vanilla extract, maybe some stevia, cinnamon, or other flavorings so that they can really soak through the entire bowl of oats all night.

The last step is to simply place in the fridge and wait until the morning! (This process can also be done in about an hour if you forget to do it the night before.)

In the morning, simply remove the bowl from the fridge and add your toppings.  My toppings are usually fruit and nut butter, but yours can be whatever  you want!  Crunchy cereal, nuts, granola, the possibilities are unlimited.

Cinnamon and Blueberry toppings

Cinnamon and Blueberry toppings

Apple topping

These oats are so simple, and great to make if you don’t have a lot of time in the morning.  If you love oatmeal for breakfast in the winter, but hate the thought of something hot for breakfast in the hot summer months, then overnight oats is a great thing to have in place of your regular hot oats.  This breakfast is a thick, creamy, delicious way to enjoy your morning bowl of oatmeal.

Other Overnight Oats Ideas:

Breakfast

Oddly enough, I did NOT have my overnight oats for breakfast this morning, I had a smoothie bowl 🙂

Strawberry Almond Smoothie Bowl:

  • 1/4 cup Vanilla Almond Breeze
  • 1 cup frozen strawberries
  • 1/3 frozen banana
  • 1 handful spinach
  • 1 scoop pea protein powder
  • splash of water
  • 3 ice cubes

Place all ingredients in the blender and blend away! Once my mixture was thick and creamy I added 2 tsp of crunchy Maranantha Almond Butter on top.  Delish!

 

 

Pump Motivation

Good Morning!

This morning, I woke up bright and early to head to the gym before work.  I did 20 minutes on the elliptical, then I had the most amazing Body Pump class ever.

I have been trying to up my weight every time because I am still getting used to the class and trying to figure out where I should be.  Today’s class was tough, but the instructor was by far the best one I have had yet!  She was peppy, motivating, funny, annnd she sang along with the songs.  Needless to say, I really liked her style!

I then came home for a quick breakfast of some overnight oats that were like an oatmeal raisin cookie.  Yum!

This morning’s bowl included:

  • Oats
  • Raisins
  • Vanilla Extract
  • Cinnamon
  • Splenda
  • Granola
I put that all in the bowl last night with some water, then this morning I added some more granola for crunch and frozen banana.  Such a yummy and energizing breakfast bowl.
Work Fashion
Here is today’s look
Off to work, and I’ll see ya later!
Things to read: