Skip to content

Archive for

Breakfast Cookie with Blueberries

Breakfast is my favorite meal of the day! It’s hard to imagine that a few years ago, I never ate it. Now I look forward to it every morning, after of course my 2-3 cups of coffee. My favorites are oatmeal, protein pancakes, and Greek Yogurt! The best part of each of these is that I ALWAYS add almond butter! I’m addicted and not afraid to admit it. 😉 I also add a serving of fruit to each of these, plus vanilla and cinnamon.

While I was going through Twitter, I saw a recent post by The Fitnessista called “My 7 Links”. If you haven’t checked out her blog, she’s absolutely hilarious and offers great recipes, workouts, and fun topics, that are sure to bring a smile to your face. Yesterdays post, “My 7 Links” had a recipe called the “Breakfast Cookie”. I was intrigued, because I could definitely use a new staple breakfast recipe. So, I gave it a try…


  • 1/2 scoop chocolate whey protein
  • 1/8 c unsweetened almond milk
  • 1/3 cup Quaker Oats
  • 1 T almond butter
  • 1 c fresh blueberries
  • Dash of cinnamon and vanilla


  1. Mix the protein powder, oatmeal, and almond butter in a small bowl
  2. Add the milk, cinnamon, and vanilla until well blended
  3. Add the blueberries
  4. Place on a plate in the shape of a cookie and put in fridge covered overnight.
  5. Enjoy!

Dry ingredients!

Ready for the fridge!


I loved this and will definitely make it again and experiment with different fruits! It also kept me full for 3 hours and I felt fueled through my workout. Always a major plus! Try it out sometime this week and let me know what you thought or what kind of combo you came up with. I love hearing from you. Happy Hump Day!

What is your favorite fruit right now, that you can’t seem to get enough of?


A New LEG Workout!

Good Morning Monday! I took 2 straight days off from training this weekend and honestly it felt awesome. I trained pretty hard last week both outdoors and in the gym. The heat was also a huge factor and exhausted me on both my run and bike rides. So after my killer workout on Friday before work, the two days off were a blessing! 🙂 I was still sore in my hamstrings yesterday afternoon. Kettlebell deadlifts are KILLER! I’ve done this workout twice in the past 2 weeks and it never disappoints. Try it out sometime this week and feel free to e-mail me with any questions or concerns. I love hearing from you and looking forward to sharing some exciting news with you mid-week.

Before tackling this workout, I did my usual 35 minutes on the Stair Master. I used no hands the whole time and also did 5 minute intervals. Heart rate was up and sweat factor was through the roof. I highly recommend that the Stair Master becomes a regular in your cardio training. Just do it!

Leg Workout:

Perform 3 sets of each circuit and take a minute break between each. 🙂 Feel the burn!

  • 15x 2-Arm 30 lbs Kettlebell swings
  • 15x Plies while holding Kettlebell upside down
  • 15x 1-Leg 30 lbs Kettlebell deadlift
  • Squats: 1-Minute with no weights
  • 30x Walking Lunges with 20 lbs dumbbells
  • 15x Deadlift with 20 lbs dumbbells
  • 15x Leg Extension
  • 15x Leg Curl
  • 30x Russian Twist with 12 lbs medicine ball
  • 15x Toe Touch with 12 lbs medicine ball

What is your favorite leg exercise? And how many times a week do you train your legs?

What I’m Eating this Summer…All about prep work!

Happy Hump Day! It’s going to be another HOT day in Jersey, but at least the sun is shinning. I’ll take the heat over icy cold weather any day. Plus, it’s supposed to be hot, it’s summer. 😉 Today’s post is all about fruit, vegetables, protein, and prep work! This is what I ate on Monday of this week. My workout this day included a 1:30 minute bike ride (I signed up for my first Century Ride, which is at the end of August right here in NJ: Gran Fondo). Still cannot believe I signed up for this, but I’m excited. Always up for another challenge!

All of my meals on Monday were well-balanced, filling, healthy, and filled with color. I cannot get enough of blueberries and avocados right now. Many clients ask me how I have time to make these meals…I MAKE TIME! When I wake up in the morning, before I train and go into work, I prepare all my meals first thing while my coffee is brewing. With dinner, I prepare my side dishes and then cook my protein as soon as I get home. This usually doesn’t take longer than 30 minutes, so not a long wait at all. Total time to prepare breakfast, lunch, snack, and dinner: 30-35 minutes. Not bad right?

Take a look at my meals and let me know if you have any questions! Make sure you try the Mediterranean Quinoa Salad from Kate. It’s so easy, healthy, and satisfying. I actually made another batch tonight to pair with a steak. Delicious! Have a wonderful day and yeah for hot summers! 😉


  • 1/2 c Quaker Oats
  • 1 handful blueberries
  • 1 handful sliced strawberries
  • 1 T MaraNatha’s Almond butter
  • Dash of cinnamon


  • Handful chopped spinach
  • 1 can of tuna
  • 1/4 avocado
  • 1/2 c red kidney beans
  • Diced tomatoes, cucumber, red pepper, and onion
  • Seasoned with garlic powder, oregano, and red pepper flakes
  • Dressing: Mustard and balsamic vinegar


  • 1 scoop chocolate whey protein
  • 2 handfuls of spinach
  • 1/4 avocado
  • 1 c unsweetened almond milk
  • Handful sliced strawberries
  • 1/4 tsp xanthum gum
  • 6 ice cubes


When do you prepare your meals for the day?

My Friends ROCK

What is the longest amount of time that you’ve gone without TV or the Internet? For me it was one whole week and I actually kind of enjoyed it.  I can honestly say, I had no idea what was going on in the world and it was very peaceful. I did a lot of reading, brain storming, planting, and organizing of my new apartment. If anything, I missed the Internet more, because so much of what I do involves on-line marketing. But it was a nice break and I’m back with lots of workouts, recipes, and another on-line testimonial.

So now onto the good stuff…My good friend Lauren Anderson recently sent me a delicious slow cooker recipe, but she more importantly KILLED her first triathlon this summer!

Boulder Peak Triathlon:

  • 1.5K Swim: 33:05
  • 42K Bike: 1:30:45
  • 10K Run: 57:13
  • Total Time: 3:07:16

So this post is dedicated to her and her hard work! Yes, my friends ROCK and Lauren has been such an important person in my life, even though she is all the way on the west coast. She has helped me in so many ways with my personal and professional life. Thank goodness for Gmail Chat! I also want to share one of Lauren’s healthy recipes. She made this over a week ago and wanted to post it as soon as I got back on the Internet. Lauren is a great cook and a few of her recipes have even been featured in Oxygen Magazine. This is a great meal to prepare on a Sunday and have the leftovers during the week. Try it out and let me know your thoughts! Enjoy!

“I will never buy a rotisserie chicken from the grocery store again and neither will you after making this recipe! This easy whole chicken in the slow cooker recipe will leave you with falling of the bone chicken you can put on salads, wrap in a whole grain tortilla for lunch, or toss with your favorite pasta dish for extra protein. And there will be plenty of leftovers for work week lunches.” -Lauren Anderson

Whole Chicken in the Slow Cooker

  • 1 3-4 pound whole chicken, giblets removed
  • 1 white onion
  • 1 carrot
  • 2 ribs celery
  • 2 teaspoon sea salt
  • 1 teaspoon onion powder
  • 1 teaspoon Italian seasoning blend
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper


  • Quarter onion, carrot, and celery ribs and place in bottom of slow cooker.
  • Mix seasonings together in a small bowl. Loosen the skin by gently pulling up on the skin near the cavity of the chicken and working your fingers to loosen around the breasts. Rub seasoning mixture on top of chicken as well as underneath the skin.
  • Cover and cook on low for 6 hours.

  • When ready to serve, remove chicken from slow cooker, discard skin, and pull the chicken off the bone using your fingers or two forks.

You can experiment with the seasonings by using a fajita seasoning, a Cajun seasoning, or a combination of thyme or sage. I shredded and mixed mine with a little basil pesto (healthy fats) and served it over zucchini noodles topped with fresh cherry tomatoes, marinara, fresh parmesan cheese, and crushed red pepper flakes. And for lunch the next day I again mixed some of the leftovers with more basil pesto and threw it on top of a salad. Enjoy!

What is your favorite slow cooker recipe? I’m a huge fan of the slow-cooker and would love to try some new dishes, so please send this way! 😉