At Home Total Body Workout

1) Pistol Squat x 3-5 per side
2) Down Dog Push Up x 10
3) Straight Leg Reverse Lunge x 10 per side
4) Jumping Jacks x 20
5) Opposite Plank Reaches x 5 per side
6) Table Top Leg Reach x 10 per side
7) Pulse Squat x 10
8) Push Up to Side Plank x 5 per side
9) Lateral Beast Walks x 5 (3 “steps” per side)
10) Jump Squats x 10
11) Bent Over Y’s & T’s x 10 each (squeeze shoulder blades)
12) Single Leg Hinge x 10 per side (stretch into hamstring)
13) Jumping Jacks x 20
14) Table Top Shoulder Taps x 10 per side

Repeat as many times and you have time for πŸ™‚

Tag @hellostrength1 on instagram if you give this a try!

5 Week Challenge! Join me for a little Pre-Holiday Shred

Want to feel a little lighter, more defined and strong heading into the holiday season?

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Starting NEXT MONDAY (OCTOBER 16th), I’m going to put my macros and meal plan as the top priority! Who’s with me?

Good news: You can join at any time during the 5 weeks if you are not ready to start this Monday! It will be $5/week and you can pay all at once or weekly and even pull out at any time.

You will get access to my facebook group for accountability, custom macros included (if you don’t know them already), workout guidance and routines, meal ideas and a badass community with no judgment, only encouragement πŸ™‚

All you have to do is comment below or email me (hellostrength1@gmail.com) that you ARE IN and we will get the ball rolling on October 16th!

Single Serving Snickerdoodle Cookie

Remember childhood? Remember warm cookies right out of the oven? Remember the smell of warm, cinnamon Snickerdoodles?

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I’m actually pretty sure I didn’t like snickerdoodles as a child. But I was silly and foolish and now admit my fault.

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Look at that.

And the best part is (one of them really) that you can make a lovely, giant, single serve Snickerdoodle to enjoy because life is too dang short not to.

(If you’d like me to help you fit it in your macros, shoot me an email πŸ™‚ )

Ingredients

  • Butter – 1 Tbsp.
  • Egg – 1/2 egg (cracked and beaten)
  • Sugar – 2 Tbsp.
  • Flour – 5 Tbsp.
  • Cinnamon – 1/4 tsp.
  • Vanilla – 1/4 tsp.
  • Baking Soda – 1/4 tsp.
  • Salt – 1/4 tsp.

Instructions

  1. Preheat oven to 350 degrees F.
  2. Mix together butter and sugar.
  3. Add rest of ingredients until they resemble a dough.
  4. Sprinkle a dash of extra cinnamon and sugar on the ball of dough.
  5. Place dough on a cookie sheet and bake for 10-12 minutes (or until cooked however “done” you like your cookies).

Adopted from this recipe atΒ Bigger, Bolder, Baking !

Nutrition Information

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Give this a try and tag me on instagram @hellostrength1!

How To: Make Kale Chips

I used to be one of those people who thought people who liked kale were silly and probably vegans.

That was, until I learned how easy and delicious kale could be when cooked correctly!! (Kind of like brussels sprouts, right??)

I include kale chips in many of my meal plans and my diet as a nice little filler and a way to get myself to snack on something healthy without adding many calories.

After telling many people, separately, how to make kale chips I thought I would make a quick little video to show you how simple it is!

Give them a try and let me know what you think!

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Almost done
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Often served with a rice cake πŸ™‚

Hotel/Home Band Workout

Need a quick way to stay in shape while you travel or when you can’t make it to the gym?

Investing in a band or two that you can have on hand anytime is a great idea.

Try this out and let me know what you think!

What I Eat In A Day

I usually show you pictures of just my meals on instagram @hellostrength1, so today I thought I would show you what a whole day consists (of course, pizza).

If you want recipes for any other the meals featured below, let me know πŸ™‚

Breakfast

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  • 1 Flatout Multi-Grain Wrap
  • 3 Egg Whites
  • 1 Trader Joes Garlic Herb Chicken Sausage
  • 1/2 Serving Kodiak Power Cakes
  • 1/2 Serving Semisweet Chocolate Chips
  • 1 Tbsp. Sugar Free Syrup
  • Kale Chips
  • 2 White Cheddar Rice Cakes

Lunch

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  • 6 oz. Ground Turkey
  • 2 Tbsp. Salsa
  • Diced Onion & Tomato
  • 4 White Cheddar Rice Cakes

Snack

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  • Power Bar Lemon Poppy Seed Protein Bar

Dinner

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  • 3 oz. Trader Joe’s Garlic Pizza Dough
  • 3 Tbsp. Marinara Sauce
  • 3/4 oz. Trader Joe’s Lite Mozzarella Cheese
  • 4 Trader Joe’s Turkey Meatballs
  • Kale Chips

Dessert

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  • 3 Servings (1 Serving is 1/2 cup) Kroger Deluxe Ice Cream
  • 1/2 Serving Semisweet Chocolate Chips

Totals

Here’s the macro breakdown:

  • Calories- 2,013
  • Protein- 161
  • Carbs- 257
  • Fat- 55

If you’re SUPER interested, here’s the MyFitnessPal Report:

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You might wonder…

  • Where are the pics of the rice cakes and why so many? Because I ate them too quickly and absolutely love them.
  • Do I eat ice cream all the time? Heck yeah.
  • Can I have pizza for dinner? Knock yourself out.

Let me know if you found this helpful and if you have any questions! πŸ™‚

Pizza BOMBS! Easy & Delicious with only 4 Ingredients

I’d used the Trader Joe’s Garlic Herb Pizza Dough for just about everything I could think of. Pizza, Breakfast Egg Cups, Calzones, and Pretzels. Until I came up with my favorite idea yet.

Pizza BOMBS!

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Okay, so they are basically a calzone, but way more fun and super easy to make! Not to mention, loaded with 30 grams of protein per serving.

As you can see, they don’t have to be perfect to be delicious πŸ™‚

Ingredients

For one serving.

  • 3 oz. TJ’s Garlic Herb Pizza Dough
  • 4 TJ’s Frozen Turkey Meatballs
  • 1/8 cup marinara sauce
  • 1/2 oz. TJ’s Lite Mozzarella Cheese
  • Garlic Powder

Instructions

  1. Preheat your oven to 400 degrees.
  2. Microwave the meatballs for 3 minutes.
  3. Measure out 3 oz. of pizza dough and roll out thin.
  4. Cut into 4 equal (ish) portions and put equal amount of cheese on each portion.
  5. Put marinara sauce into a bowl and roll meatballs in sauce to coat. Then place meatballs on dough.
  6. Pull up the corners of the dough to cover meatball and place on baking sheet (lined with foil) with the “seams” of the dough facing down.
  7. Cook for 10-12 minutes, then top with garlic powder.

Nutrition Information

Calories: 345

Protein: 30 grams

Carbs: 32 grams

Fat: 11 grams

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I served with roasted brussels sprouts, but feel free to use your favorite vegetable!

Give this recipe a try and tag @hellostrength1 with your pics πŸ™‚

How Pizza Can Fit Your Macros (Recipe)

Recently I’ve gotten MUCH more into micronutrients and making sure that I have lots of different colors and types of vegetables in my diet. It’s been a fun challenge to attempt to get myself to enjoy foods like kale and carrots, but I can happily say I’ve been successful!

However, I still like to eat pizza and make sure that it fits my macros.

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Here is a delicious way to get your family (or even just yourself) to have some greens and eat your pizza too πŸ™‚

Meal: Turkey Meatballs with Turkey Bacon Spinach and Broccoli & Cheesy Pizza

Ingredients (per 1 serving)

  • Trader Joe’s Turkey Meatballs (4)
  • Trader Joe’s Garlic & Herb Pizza Crust (2 oz)
  • Trader Joe’s Lite Mozzarella Cheese (1.25 oz)
  • Trader Joes’ Tomato & Basil Marinara Sauce (2 Tbsp.)
  • Jennie O Turkey Bacon (2 slices)
  • Fresh spinach (1/2-1 cup)
  • Frozen broccoli (1/2-1 cup)
  • Garlic Powder, Basil, Salt (to taste)

Instructions

  1. Preheat oven to 400 degrees (with baking sheet in oven while preheating to ensure the bottom of the pizza cooks well).
  2. Measure out 2 oz. of pizza dough and top with marinara sauce & cheese (save .25 oz of cheese for vegetables). Cook pizza for 10-12 minutes.
  3. While pizza is in oven, cook broccoli in microwave for 4 minutes.
  4. Heat skillet to medium heat and cook turkey bacon (about 1 minute per side).
  5. Add broccoli and spinach to turkey bacon on skillet.
  6. Cook turkey meatballs in microwave (about 4 minutes) or cook in oven according to package directions.
  7. When pizza is finished, sprinkle with garlic powder and basil.
  8. When vegetables are finished, sprinkle with .25 oz of cheese, garlic powder and salt.
  9. Enjoy!

Nutrition Facts

  • 459 calories
  • 398 grams protein
  • 39 grams carbs
  • 20 grams fat

Protein Bar Reviews: Battle of the Birthday Cakes & More!

If you follow me on instagram you might know that I am a PowerCrunch lover. A light, crisp, wafer-y thing of a protein bar isΒ delightful. However, the protein content isn’t as high as I’d prefer and the fast content is a little higher than I prefer.

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So I embarked on quest of trying a few other protein bars. Here are my thoughts on their macros and deliciousness.

For taste scoring purposes, I am going to use Power Crunch as a 10 out of 10.

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Oh Yeah One – Chocolate Chip Cookie Dough

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  • Calories: 210
  • Protein: 21 grams
  • Fat: 8 grams
  • Carb: 24 grams

These macros are pretty dang good. I like my protein bars to have at least 18 grams of protein and less than 10 grams of fat. I give this an 7.5 out of 10. Better texture than a Quest bar and would definitely buy again, but didn’t completely blow my socks off.

Quest Hero – Vanilla Caramel

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  • Calories: 180
  • Protein: 16 grams
  • Fat: 9 grams
  • Carb: 29 grams

A little lower protein than the Oh Yeah One bar, but I like that it is under 200 calories. It was caramel-y and crunchy and overall a hit. Definitely would buy again and throw it in the microwave for a few seconds πŸ™‚ 9 out of 10.

Oh Yeah One – Birthday Cake

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  • Calories: 220
  • Protein: 21 grams
  • Fat: 7 grams
  • Carbs: 24 grams

My favorite of these four bars! The outside coating was delicious and I loved the little sprinkles on top. Also a bonus that this is pretty low in carbs for a protein bar and still tasted more like a candy bar. 9 out of 10.

Optimum Nutrition – Cake Bites

Macros (3 cake bites)

  • Calories: 240FullSizeRender (9).jpg
  • Protein: 20 grams
  • Fat: 7 grams
  • Carbs: 25 grams

I hate to report, but I did not love these at all. They couldn’t even be redeemed by the sprinkles for me and I wouldn’t buy them again. I even split them with my fiance and then let him finish them off, because it just didn’t do it for me. However, he did like them quite a bit so it could be worth a try because those macros are for all 3 bites!Β I have to give them a 4 out of 10. Maybe a 3 if I’m being honest.

Taste Winner: Oh Yeah One – Birthday Cake

Texture Winner: Quest Hero – Vanilla Caramel

Macro Winner: Tie – They are all so close across the board, so it would really just depend if you needed a lower calorie bar (go with Quest) or if you need more help with protein (Oh Yeah One)

What is your favorite protein bar? Would you like to see more posts like this (reviewing items and such)? Would you prefer it in video form? Let me know in the comments!