Chocolate Peanut Butter Protein No Bake Cookies

 

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It’s been a while since I’ve posted a recipe! Hell it’s been a while sine I posted a workout too. ‘Fitness, Health & Everything Else’ pretty much insinuates anything, with emphasis on fitness and health…. time to get back in touch with that ‘fitness and health’ part.

Today I had the overwhelming urge to ‘bake’ some no-bake cookies. I perused the internet and found one that looked pretty basic. No oven required, and minimal ingredients. The recipe claims it makes 20 cookies, haha, maybe if they were the size of quarters! I managed to get 14 cookies out of this batch.

Chocolate Peanut Butter Protein No Bake Cookies:

Ingredients
  • 2 cups old fashioned oatmeal
  • 1 scoop (21 grams) protein powder – I used Muscle Pharm Cookies n’ Cream
  • ½ cup creamy natural peanut butter
  • ½ cup unsweetened vanilla almond milk
  • ¼ cup maple syrup
  • 2 Tablespoons cocoa powder
  • ½ teaspoon vanilla
  • ⅛ teaspoon sea salt
Instructions
  1. Combine oatmeal and protein powder in a medium sized mixing bowl. Stir until there’s a nice dusting of protein powder over all the oatmeal.
  2. Place almond milk, peanut butter, maple syrup, cocoa powder and sea salt in a saucepan and cook over medium-low heat, stirring often until cocoa powder is completely dissolved and the sauce has thickened. Take the pan off the heat and stir in vanilla.
  3. Pour peanut butter chocolate mixture over oats/protein powder and mix until all pieces of the oatmeal are covered.
  4. Place batter in the fridge for 10-15 minutes to let the batter set up – this step is optional, but the cookies will be much easier to shape if you do it.
  5. Drop chilled dough by spoonfuls on a baking sheet lined with parchment paper, using hands to work cookies into desired shape – I made these into little round cookies.
  6. Place baking sheet in fridge or freezer until cookies are set, then serve. Store any left over cookies in the fridge or freezer for later.

Calories: 123 Carbs: 14g Protein: 5g Fats: 6g

I hope you enjoy! These definitely taste healthy and whole, you will feel good about eating them. I wish I added a little bit of brown sugar to the sauce pan with the peanut butter and cocoa powder, that would have given it the extra sweetness it needed.

I hope everyone has a wonderful week! It’s my first week of school, wish me luck 🙂

~Jess

 

9 Weeks Out! – Meal Prep Sunday

9 weeks out bitches, down to the single digits, it’s getting SERIOUS!

Super nervous, but seeing great progress week after week. Tighter and higher glutes, obliques peeking through, I’m extremely conditioned and switching up my macro plan so I have enough calories to fuel looooong days and tough workouts. I re-evaluated my meal plan with Derek and we decided that we will KEEP the cheat meals throughout the cutting phase to keep me sane, YIPPEEE! We also won’t be doing 5 ‘two-a-days’ a week….. har har, that was dreaming BIG. We will still be doing structured ‘two-a-days’, just not so many.

I have my photo shoot in two weeks AND I just received my BelleVueDesign bikini in the mail on Friday…. it’s gorgeous! Super excited and nervous for the shoot, I hope I can just be natural and let go of any kind of nerves. My good friend and coworker is the photographer and Derek will be there as well. I have to start thinking of some poses, collecting a wardrobe, and thinking about how I should do my makeup, hair, ya-da-ya. Never done this before! It will be a first!

Anywho, I reached my 6 days of workouts this week and I did 2 on Friday, my Valentine’s Date with the gym 😉 Today we went on our bi-monthly Costco excursion to stock up on all the goods:

  • Chicken Breasts
  • Ground Turkey
  • Egg Whites – I’m gonna stop buying eggs since I only eat the whites anyways
  • Chia Seeds! – Great for smooooothies
  • Kirkland Organic No-Salt Seasoning – Thanks for the tip Heidi!
  • Darigold Cottage Cheese 2% Trim
  • Almond Milk
  • Brussels Sprouts
  • Broccoli

Another goodie I bought that I’m in absolute LOVE with is MaraNatha – Dark Chocolate Peanut Spread…. soooo freakin’ YUMMY! Put it on apples, bananas, oatmeal pancakes, rice cakes, or substitute for peanut butter in Protein Oatmeal cookies. This stuff is seriously the BEST, and you can buy it right now at Grocery Outlet for super cheap. I stocked up! maranatha

On another note, I have decided that I’m going to go back to school! After much contemplation over the series of events that happened last week, I am deciding that it’s time to go back and start working on my education. I want a career, and I have decided I want to go into health…. big surprise, right?! Health! Haha! I’m gonna check out Bellevue College, maybe take a class or two while I adjust to the morning shift at work, just work on my AA until I decide what I really REALLY want to do. Right now I’m thinking of Nutrition as a career, but I want to do specifically sports nutrition. I’m extremely excited! I hope everything works out, it’s time to better myself in another area of my life, I love constant challenges 🙂

This week is gonna be great, I have a really good feeling, and a new refreshed perspective 🙂

~Jess

 

Meal Plan

Hey guys! I’ve been getting a TON of questions about how I achieve my abs and I always like to remind people that ‘ABS ARE MADE IN THE KITCHEN!’ I know, I know, it sucks that there isn’t some magical exercise that you can do ‘X’ amount of repetitions to achieve a rockin’ 6-pack. Sadly we have to sacrifice the refined sugars, pastries, cookies, candies, sweets, and all the junk.

So I’m going to take you through a rough daily break down of what I eat on a daily basis. I aim to eat every 2-3 hours, so approximately 4-6 meals a day depending on when I wake up and how high my activity level is that day. I shoot to stay within 1,200 calories a day as well as a personalized macronutrient ratio. I either workout early in the morning or I run 4-7 miles home at night after work. Here’s a sample of what my day today looks like:

1) 6:00am ‘fasted’ workout at the gym going heavy, hard, and incorporating jump rope intervals for cardio. Total Time: 1 hour and 40 minutes

When I get home I immediately throw on the coffee pot, shower, and get ready for the day! I eat my first meal at 9:00am right before I walk my dog. Today I ate: oatmeal2

-1/2 cup oats
-1/2 cup unsweetened Almond Milk
-2 Tablespoons Peanut Butter
Cinnamon sprinkled on top!

On days where I don’t workout early in the morning and don’t require something so heavy to keep me full, I’ll have a protein smoothie with the following:

-1 cup frozen fruit
-1/4 cup fat-free plain Greek yogurt
-1/2 cup unsweetened Almond milk
-1 scoop Optimum Whey protein powder (24 grams protein!)

2) Today my second meal was at 12:00pm. This meal was decently sized, so I can probably wait 4 hours for my next meal. I enjoyed: lunch

-2 Turkey Muffins (packed with protein and less than 100 cal each!)
-1/2 cup steamed broccoli
-1/2 cubed sweet potatoes with cinnamon

I usually will have a chicken salad at work, since I am fortunate enough to get free lunch with my job! I use about 4oz of chicken (size of your palm), cottage cheese instead of dressing, incorporate plenty of DARK greens, walnuts for healthy fats, and a couple craisins for sweetness. I will either have 1/2 cup of quinoa or 1/2 cup of brown rice on the side for my carbs.

3) Throughout the day I might snack on a couple of items every few hours. My ‘snack time’ time slots are usually: 11:00am, 4:00pm, and 6:00pm My snacks usually consist of:

snackoptions


-Plain Quaker rice cake with 1 tablespoon peanut butter

-Apples
-4 hard boiled egg whites
-1 scoop protein powder mixed with water (milk has a surprising amount of sugar)
-Protein Cookies!

My snack time changes daily depending on when I woke up, how hard I worked out, WHEN I worked out, and when my first meal of the day was. I try to be as consistent as possible. The first week of proteindieting was extremely difficult (mainly cause I was PMS-ing…. oooops, TMI?) and because I wasn’t used to eating 1,200 calories a day. I am coming up on the end of week 3 and can honestly say that I am barely hungry anymore. In fact, I feel more satisfied on this diet than when I wasn’t keeping track of what I ate and when I ate! It’s the greatest!

4) DINNER TIME! Finally, when I get home (whenever that is! Usually 8:00pm) first thing I do is heat up a plate of whatever I meal prepped on Sunday! dinnerThis week I threw in 6 chicken breasts in the crock pot, cooked up some sweet potatoes, steamed broccoli, made turkey muffins, you name it! My fridge is FULL! Last night (and most likely tonight) I will eat 4 oz. of shredded chicken, 1/2 cup steamed broccoli, and 1/2 cup MASHED sweet potatoes (that’s right, switchin’ it up!).

I stay well fed throughout the day on this diet, and it doesn’t have to be boring at all! In fact, I’m cooking more now than I ever have and I’m finding cool new recipes and healthy alternatives to food that I really enjoy. One of my co-workers, Lazaro, was nice enough to bring in healthy cookies for me! Such a sweet heart! He made them with oats, bananas, yogurt, egg whites, vanilla extract, cinnamon, and honey to sweeten. I’m not sure if he baked them, but they were absolutely SCRUMPTUOUS! I’m going to try them at home this weekend. I looked up the nutritional value on myfitnesspal by plugging in the ingredients he used and each cookie has less than 50 calories, 10 grams of carbs, 1 gram of fat, 2 grams of protein, and 4 grams of sugar! Yummmm!

Anyways, there’s the jist of it! Hope this answers a lot of questions. If anyone has a myfitnesspal account you should definitely add me, see what I eat, AND hold me accountable! I record absolutely everything that I eat…. what’s the point in cheating anyways? “What you eat in private, you wear in public.”

Good vibes are still goin’ this week! Last night I ran 6.57 miles after work! I love running, it felt really really good. I always thought running after work would suck, but I must say, I like the late night cardio craze. If you have a mapmyrun app, you should also add me there and hold me accountable for my goal of running 20 miles a week! Tomorrow I have plans to run home after work as well, maybe not 6 miles since I will also be working out in the morning. Who knows though!

I also wanted to thank everybody for the wonderful comments and support for my progress post yesterday. It feels amazing that everybody has my back and are just as excited as I am to see progress! Also, thanks for voting during my ‘Cheat Meal’ poll, looks like Azteca wins HANDS DOWN! Anywho, hope you all have a lovely day, comment or message if you have questions or overall feedback! Please and thank you 🙂

~Jess

Get Work Done!

Time to get shit done.

nicole2

Nicole Nagrani, total hottie, love her body and poses!

Day 5 of cutting phase… I’m alive AND I had a pretty intense leg and booty day. I’m proud of myself for staying so strong, stickin’ to my macros and calorie deficit.

Good news, I have a new weekly training outline from the hubby (after he insulted the “extra” under my buttocks, JK! He’s gonna kill me when he reads this) that I start next Monday. It works out with my schedule, hits all the areas I need to focus on, plenty of cardio to shed the fluff, and allows me to continue lifting and building booty. I’m sharing it with you…. feel special 🙂

It’s nice to have some structure, being told what to do, now I HAVE to do it! Everything is falling into place, sent my NPC Card Application, sent my registration for Emerald Cup, have my suit, have my shoes, on the diet, have an intense training schedule that will result maximum results, schedule two-a-days begin March 1st, I have a shoot to get tight for next month…. I feel pretty damn good.

Tomorrow’s workout is Cardio, Core, and Resistance Training:

-10 minute treadmill warm up
 
-1 minute jump rope
-10 push ups with kick through
-1 minute jump rope
-20 squat with leg lift
-1 minute jump rope
-20/20 side plank leg lift with tuck
-1 minute jump rope
-10 dive bombers
-1 minute jump rope
-20 plank with leg lift
-1 minute jump rope
-10 10 high knees to competition burpee x2
 
-30 lateral walk Left/Right
-30 Squats
 
-30 backward duck walk Left/Right
-30/30 Glute pulses
 
Resistance Band Circuit:
 
-30 Glute Bridges
-30 Squat with Bicep Curls
-15/15 Lunge with Shoulder Press
-30 Squat with Back Row

-Lunges with Resistance Band anchored x4

-20 minute treadmill run

Well, I’m calling it a night 🙂 Can’t wait for my cheat meal on Saturday and meal prep on Sunday. I have so many recipes on my Pinterest that I want to try:

UPSIDE DOWN SPINACH CAKES UPSIDE-DOWN-SPINACH-CAKES-ins

Ingredients:

2 tsp. olive oil
1/2 cup chopped onion
2 cups chopped frozen spinach, thawed
1 tsp. garlic powder
1/2 tsp. each: sea salt and black pepper
2 cups egg whites
1/2 cup non-fat plain Greek yogurt
1/2 cup unsweetened almond milk
3/4 cup fat-free ricotta cheese
1/4 cup cream of rice, uncooked

How to Prepare

1. Preheat oven to 350°F.
2. Spray a 6-jumbo muffin tin with cooking spray, set aside.
3. In a sauce pan, heat oil over medium heat and add chopped onion, spinach, garlic, salt and pepper. Cook approximately 5 minutes or until onions are lightly browned and tender.
4. While the veggies are cooking put egg whites, yogurt, almond milk, and ricotta cheese into a large mixing bowl. Stir well until ingredients are well blended. Set aside.
5. Once the veggie mixture is browned, add to mixing bowl with the egg white mixture and whisk or stir with spatula until all ingredients are well blended. Then add the cream of rice and whisk again to evenly blend the cream of rice into the mixture.
6. With a large ladle, distribute the spinach cake mixture evenly into the 6 muffin cups.
7. Place in oven and cook for approximately 30 minutes, or until cooked through and lightly browned on top. Let cool for 5-10 minutes. Remove from cups and turn upside down to serve. Enjoy!

NUTRITION DATA
Per cake (makes 6): 145 calories, 18 grams protein, 15 grams carbohydrates, 2 grams fat

MMmmm so yummy and GOOD for you too!

OKAY! Goodnight for real this time 🙂 XOXO, sweet dreams and enjoy the weekend…..

~Jess ♥

Something I can eat at Work!

Hey guys! I GOT MY LIFTING GLOOOOOVES TODAY! So stoked to lift some heavy shit tomorrow, definitely motivated to get my ass out of bed tomorrow morning!

Other great news: I found something I can eat at work! My other co-workers are ALWAYS bringing in sugar, copious amounts of sugar like brownies, cookies, cheesecakes, etc. Not to mention our Catering always has leftovers, and since it’s the New Year, they have all sorts of new goodies on their menu that I’m just DYING to try. I’m staying strong though. Today is Day 4 of the ‘cutting phase’. I am allowed 1,440 calories a day spread out into 5-7 meals a day depending on what time I roll out of bed and how intense my workouts are. One of my co-workers was given these Kale Chips today by our Catering team and NO ONE liked them! I LOVED them, so I took 2 containers home, they will be my guilty pleasure that I ration for the rest of the week, teehee.

To curb my undying hunger, I’ve actually been playing around with the idea of ‘Carb Cycling‘. I read an article about it on FitnessRx for Women and it sounds really interesting. Carb Cycling is where you have approximately 3-4 days of high carb days that are paired with heavy workouts such as heavy lifting and leg day. The other 3-4 days are low carb days where you cut your carbs for activities such as cardio and abs. Once comp date gets closer, anywhere from 12 to 8 weeks out you will lessen your high carb days to about 2-3. I included the link to the article, you should definitely read up on it. It helps with cravings while prepping too.

This weekend I get my first cheat meal! This Saturday after my training session with Derek we are going to go out to Seattle and spend the day in the International District. We’ll probably end up grubbing on some delicious Asian food for lunch down there. Sunday we’re going to do a Hot Yoga class together too, stretch out and relax from the crazy REAL first week of the year.

Anywho, here’s my workout for tomorrow, hope you guys enjoy:

-2 minutes jump rope
-10 dynamite burpees
-2 minutes jump rope
-10 dynamite burpees
-20 jump lunges
-2 minutes jump rope
-10 dynamite burpees
-20 jump lunges
-10/10 pistol squats
-2 minutes jump rope
-10 dynamite burpees
-20 jump lunges
-2 minutes jump rope
-10 dynamite burpees
-2 minutes jump rope

 
-25 Band Bridges
-15 Heavy Dead Lifts
-15 Barbell Squats (Wide Stance, Ass to Grass)
-12/12 Dumbbell Split Squats
-15-15-15 Leg Press x4

 
-20 minutes treadmill run
Well I’m going to take my dog for a walk before turning in and calling it a night. G’nite, thanks for tuning in, XOXO……

~Jess ♥

Whey Protein Powder Recipes

Excellent post for Whey Protein Recipes! Thank you ‘The Short Side of It’ for compiling all of these, MUST try 🙂

~Jess

The Short Side Of It

You can do more than simply add water & drink whey protein powder however you don’t have to do much more!  Here’s a list of protein powder recipes compiled from some of my favorite gym friends & a few of my own recipes as well.  Enjoy & please feel free to share!

**This list will be added to the Fit Recipes page!**

 

Salty Caramel Flurry
1 scoop vanilla protein powder
1 tbsp. Walden Farms Caramel
2 Rold Gold Tiny Twist pretzels
Ice & water to desired thickness
Blend & enjoy

 

Whey Pudding
1 scoop vanilla protein powder (or use chocolate protein & skip the cocoa powder)
1 tbsp. unsweetened baking cocoa powder
1 tbsp. water (add more to desired consistency)
Stir to make pudding
Peanut Butter Popcorn
1 scoop vanilla protein powder
1 tbsp. PB2
Add just enough water to make pudding
1 cup plain popcorn
Mix together &…

View original post 222 more words

Feels like it’s been forever….

Wow, this weekend seemed looooong. I feel like I haven’t been blogging in ages, when reality it’s been one whole day. With-drawls much?!

I’m super excited, I’ve got all sorts of content I wanna just spill outta my brains to make room for MORE! I’ve begun the ‘cutting phase’ of my training. “Holy shit, comp isn’t until April 25th!” Yeah, I know, I know. I might get a lot of shit from people, especially since I’m already pretty lean. But I want to start NOW, I need to know what my body will respond to. If I end up passing out from lack of nutrients, you can damn well bet I’ll be adding more food into my diet. If I lean out too quick, I’ll adjust my macro plan and gradually add health fats, carbs, and protein in. I’m not going EXTREME either. I just don’t really get the whole concept of ‘bulking’. Stuffing your face hole with more calories than are necessary? I get it, I get it, you wanna build muscle. To be honest, I don’t want to put my body through metabolic shock, so I’m taking it slow, real slow. Gradual cutting, and gradual adding. I respect my body too much to go on crash diets.

muscle

I’m not trying to stir anything, everybody is different. I personally pack on muscle really easily. I’ve been a workout fanatic for years now, love lifting and have been doin’ it for a while. I just wanna see what’s underneath all of this! So yes, I’ve begun the cutting phase…. gradually, just to see what it’s all about.

With that being said, I logged into myfitnesspal and played around with calorie and macro plans that I could do on a 1440 – 1600 calorie diet and a specific macro ratio. It APPEARS to be a lot of food! BUT…… if you read closely, you realize there’s a lot of protein powders, and the servings are so small. Kinda nervous over here, fo real.

I plan on eating 6-7 meals a day, I wake up at the ass crack of dawn so there’s more hours I’m awake and burning calories, therefore I need to eat more. I’m not going to break it down too much for you, check out myfitnesspal (Friday, January 3rd) if you’re really curious. Heads up, I discluded fish because of the radiation poisoning in the water…. yep, way to go humans, but that’s a whole other story:

1) Lean Ground Turkey (4 oz) – Can be had wrapped in a whole wheat low carb fiber tortilla, served with brown rice, sweet potato, or quinoa. Asparagus or kale salad for vegetables.
2) Chicken Breast (4 oz) size of your palm – See above
3) French Vanilla Creme Optimum Protein Powder
4) Almonds – Small servings
5) Oatmeal with almond butter – Only after workouts
6) Rice Cakes with cottage cheese or almond butter
7) Chobani Plain Low Fat Yogurt with almonds
8) Smoothies (IN MODERATION, preferably before workouts) with frozen fruit, protein, chia seeds, Greek yogurt, and/or almond milk

Minimal salt, minimal dairy, and no dressings. Few weeks before comp, I will cut out all salt and all dairy. It’s gonna be INTENSE! I managed to survive today, so we’ll see how this week goes. I prepared all my meals for this week, so I have absolutely everything I need. I want to weigh in on Friday and see where I’m at. My comp weight goal is 105lbs – 110lbs. Mind you, there will be water pills involved to flush out my water weight which will be a huge weight loss.

Leaning out! The tan helps too, teehee

Leaning out! The tan helps too, teehee

This weekend was full of great workouts and plenty of posing practice! When I got home on Friday I immediately thew on my bikini and heels and strutted around the house with a mirror and my camera phone for an hour! Makin’ some progress, but definitely much more work to be done. I practiced today too and sassed up my walk a lot more, figured out what to do with my hands, and pretty much have the outline of my 60 second individual routine down. I have friends who are gonna help me out too, I’m so glad I know people who have done these before! Definitely encouraging and supportive and totally there to help.

I’ve been tanning this week, so I’ve got a little color goin’ on finally! Gotta build that base for show day. Plus, I HATE being pale, I feel more motivated to workout when I’m tan too, haha, like I’m making progress or something. Nope, you’re just tan.

I really wanna share today’s workout with you guys! It was freakin’ phenomenal! Loved it, was completely out of breathe and my muscles were challenged. Tried some new stuff, fulfilled 50 minutes of cardio while challenging my whole entire body with HIIT.

-10 minute treadmill run warm up

-1 minute high knees jump rope
-10 dynamic burpees
-1 minute high knees jump rope
-20 jump lunges
-1 minute high knees jump rope
-10 jump squats to jump tucks
-1 minute high knees jump rope
-20/20 backward jump lunges
-1 minute high knees jump rope
-30 mountain climbers
-1 minute high knees jump rope
-10/10 pistol squats
-1 minute high knees jump rope
-40 air squats
-1 minute high knees jump rope (I know, it just keeps going!)
-10 push ups with kick through (Gotta check out Zuzka for this)
-1 minute high knees jump rope 
-20 sit ups with butt lifts
-1 minute high knees jump rope….. WHEW! Took me 21:45!

-15 Olympic Barbell Squats (Shoulder Width, Breaking Parallel)
-15 Barbell Dead Lifts
-15 35lb Dumbbell Narrow Stance Goblet Squat pulses (elevated toes, sink into heels)
-15 35lb Dumbbell Pull Throughs x4

-20 minutes stairmaster single leg step ups (20/20, 5 sets)

STRETCH!

Whew, yes! Long intense workout, took about 1 hour and 45 minutes to complete. Loved the variety of HIIT and heavy lifting, hit my 45-60 minute cardio goal without even realizing it.

I haven’t quite had the chance to write this weeks workout, but I will post them as the week goes by. Been busy with Kai this weekend, the post Christmas spoilage has made her such a “delight” this weekend…. She’s been swimming in toys and princess… things. Yuck.

Anywho, hope you enjoyed my meal plan items, go try my workout…. I DARE you.

G’nite folks, have a spectacular week, stay fly… XOXO

~Jess ♥