Reflecting On October’s Fitness Goal

At the beginning of October, I posted a picture on Instagram stating that my October fitness goal would be to run two miles, for 25 days of October. I never imagined how many people would be encouraging me on this month long October journey of mine! Each day I posted about my two miles, and every single day I got words of encouragement, pictures of people running their own two miles, or even people asking if I had done my two miles on the five days I took off. Talk about being held accountable!

A couple of people asked me to post about my thoughts on my goal and how it affected me. I was gathering these thoughts along the way myself, so this was the perfect excuse to blog about them to share my pros and cons with you!

Pros
  • Accountability.
    • I was held accountable by my friends and followers throughout every day of this month. I loved knowing that my goal was public, aka: people would notice if I ran or not! I also loved the fact that someone else seeing my 2.0 mile Insta stories, encouraged them to run their own 2.0 for the day. This encouraged me to get my butt to the gym to get my miles in, even when I wasn’t feeling it.
  • No excuses.
    • It’s a well known fact that I don’t love cardio. I never have and I never will, and that’s okay. If you love cardio, you’re either lying or there might be something wrong with you. Just kidding. Kind of. That being said, before this month, I had no problem skipping cardio here and there, just because I always have a hard time deciding what I should/want to do as far as cardio goes. Knowing I had to do my two miles gave me no choice but to hop on the treadmill the minute I got to the gym. It completely took the guess work out of cardio, which sometimes is half the battle.
  • Goal Driven.
    • I’ve worked out consistently for over 5 years, so going to the gym pure habit for me. I don’t have to muster up a lot of motivation most days because I know that it’s just part of my day; there’s no “if”, it’s just “when”. However after a while, I find myself going through the motions without necessarily having a passion for what I’m doing. This month was different. I was so motivated by having a specific goal that I actually felt like I was accomplishing something every time I stepped in the gym. I wasn’t just going through the motions; I had something to work for and it was and it was the best feeling!
  • It pushed me.
    • Like I mentioned before, I am not a runner, by any stretch. I trained for a half marathon a couple of years ago but was forced to quit because of a hairline fracture in my tibia. Since then, I have not run anywhere close to 9 miles. While 2 miles a day isn’t close to 9, it’s closer than 0! At the beginning of October, I couldn’t finish a mile without stopping. On the last day of October, I ran two miles with no breaks – progress!
  • Bigger Goals.
    • My two miles a day made me want to set bigger running goals for myself in the future. Maybe 3 miles a day for a month, maybe a half marathon, who knows?! It definitely lit somewhat of a fire under me as far as running is concerned and I haven’t had that sort of running motivation in forever.
Cons
  • No physical change.
    • When working towards a goal, especially a fitness centered goal, it’s easy to want to see a physical change. That’s typically why most people work out, right? I totally get that, and while I’d love to say I saw a huge physical difference in my appearance after this month, I didn’t. Two miles a day equated to about 20-25 minutes of cardio before my strength training workouts each day, which is exactly what I had been doing before I started this month’s goal. So because it wasn’t an increase in cardio, there was no change to my physical appearance. Which is a great lesson learned for me. Do I see a physical difference in my body? No. But I do know that my heart is in better physical shape just based on the progress I made in my times and in my ability to run without stopping. Heart health is a whole lot more important to me than anything I could’ve seen on the outside!
  • I missed other cardio machines!
    • Having to run every day as my cardio made me miss some of my old cardio routines! It will be a little while before I step back on the treadmill as my cardio for the day. Not because I didn’t enjoy this month on the treadmill, but I actually started missing the Stairmaster! Something I never thought I’d say! But on a real note, doing something for a month straight does start to get mundane after a while. I have a newfound love for the Stairmaster and that’s exciting to me! A negative turned positive.
  • Two A Days
    • Because I became an ambassador for CityShape this month, that meant I was attending more fitness classes than usual. So because I was away from Planet Fitness at least once a week, I had to go and do my two miles before my classes, which meant I was technically working out twice in one day. I never considered my two miles my entire workout, it was more of a warm up, but it definitely wasn’t the most convenient goal during a month when I was away from my home gym quite a few times!
November Goal

While this month’s goal might not seem nearly as challenging as October’s, I’m trying not to set myself up for failure! There is something to be said for setting your sights high with a lofty goal, however I’m also trying to be realistic. I know for a fact I will be traveling this month, celebrating the holidays with my family, taking 5 more CityShape classes, and I know my workout routine won’t be nearly as rigid as it is in other months. Which is 100% okay with me. However, I wanted a goal that would push me, but it would be something I could do, regardless of where I am! That being said, I decided to do a month long plank challenge.

As cheesy as I used to think these were, it’s actually something I’ve wanted to do for a while now! I will post the plank challenge below, so feel free to join me! It’s something that obviously doesn’t have to be done at a gym, so anyone can do it! The other part of my reasoning behind this goal, was because my core area is the last thing I ever focus on. I tend to rely on strength training and hitting my macros to do most of my core work for me, so I’m hoping to see a little bit of change with the extra attention!

30 Day Plank Challenge

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@neilarey.com

I hope you had a great Halloween, indulged in some candy, and are now ready to hit your November goals! Comment and let me know what your goals are!

XO, A

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Protein Pancake Bites

My love for Kodiak Cakes is so real. Their pancake/waffle mixes are such a great option for breakfast, no matter how you use them! The protein packed mixes are by far my favorite, but I have tried nearly all of them and they’re all to die for!

These little bites are a delicious way to start your day with a good amount of protein, and they’re made with 4 ingredients … how can you beat that?! If anyone could win an award for worst pancake maker, it’s me, so the fact that you can bake these instead of cooking them on a griddle like normal pancakes, is also a total win for me.

These are a great option for meal prep because they’re so quick and easy! I made 24 of them in less than 15 minutes and that takes care of breakfast for me for the entire week – I eat 4/5 at a time. All it takes is 20 seconds in the microwave when you’re ready to eat them and they’re good to go! Pair these babies up with a hardboiled egg, some fruit, or just by themselves with a side of honey or syrup and you’ve got a delicious, easy, protein packed breakfast!

Ingredients:
Directions:
  1. Combine pancake mix, almond milk, and egg until thoroughly combined.
  2. Fill mini muffin tins until 2/3 of the way full – they should perfectly fill a tray of 12 mini muffins!
  3. Top with chocolate chips.
  4. Stick them in the oven for about 12-15 minutes, or until golden brown. I tested mine with a toothpick to make sure the middle was done – their color kind of makes it hard to tell if they’re done, so just check on them if you’re not sure!
  5. Let them cool, and enjoy!
Macros (for 1 of 12 pancake bites)
  • 5g carbs
  • 1g fat
  • 3g protein

Birthday Cake Protein Balls

If you know me at all, you know I’d eat concrete if there was a “birthday cake” flavor. That being said, these protein balls have quickly made their way to the top of my “favorite recipes” list lately!

These protein balls are a spinoff of the recipe I shared here. I typically stick to this recipe as a base and switch up the dried fruit and protein depending on what I have on hand/want to use. This recipe is fool proof and it can be made in under 5 minutes!

The best part of these specific balls though, is that they’re made with one of my all time favorite protein powders, which just so happens to be birthday cake cupcake! It is seriously to. die. for. You can order it here! Regardless of if you use it for these protein balls or not, you can also use it for pancakes, shakes, etc., It’s amazing in everything.

Ingredients:
Directions:

This is where the recipe gets tough – just kidding. All you have to do is mix everything together! There’s no order or specific way to do it, just mix until combined! Once everything is thoroughly combined, roll into balls, or cheat (like me) and use a cookie dough scoop! My mom taught me this and it is one of the greatest protein ball hacks. No messy hands, and you get the perfect sized ball without having to roll them! The recipe should make around 18 balls total!

Macros:
  • 11g carbs
  • 3g fat
  • 6g protein


 

What I Eat In A Day

Happy Tuesday friends! This blog post was totally inspired by you and I am so excited about that. I am really loving the new Instagram polling feature because I feel like it’s really going to help me tailor the blog in a way that allows me to post exactly what you’re wanting to see! It gives me quick feedback, and in addition to that being helpful for the sake of the blog, it’s also lighting a fire under my butt as far as blogging goes because I know this is stuff you’re truly interested in!

So, on to the good stuff, what I eat in a day. A few things you should know first:

  • I love to meal prep, but I realize how much time it takes if you overcomplicate things so I try to prep foods that are quick and easy. This is key to making meal prep a habit: QUICK & EASY.
  • You do not need to spend a ton of money in order to maintain a healthy diet. I buy 80% of my food at Hyvee, SAM’s Club, and Walmart. There are a few particular items that I eat that I can only get at Trader Joes, Whole Foods, or Sprouts, but I do not do the majority of my shopping there.
  • I track macros, so that is how I plan what exactly I eat every day. That being said, my meals are personalized for me and what my body needs. What I eat in a day may be a good outline for you to follow, but please don’t think that by eating the exact things I eat, your body will respond the exact way mine does.
  • A rule of thumb I try to always stick to is: 5 servings of veggies, and 1-2 servings of fruit per day, and the rest (protein, carbs, fats) is based around my macros!
  • Even if you’re not tracking macros, a good rule of thumb for all of your bigger meals is: protein, carbs, and fats. If you make sure to include those three items, you’re on the right track to having a well rounded meal!
Breakfast: 6:00am

I try to eat a big, well rounded breakfast every single day, mainly because that’s the first thing that’s going in my body for the day. I like to think that if I start out on a good note, the rest of the day will follow suit! In addition to that, this meal has to last me from 6:00am to 10:00am so I want it to be hearty enough to keep me full for that long! I always make sure to include a protein (egg), carb (bagel and blackberries), and fat (peanut butter).

Mini Whole Wheat Bagel w 1 Tbsp peanut butter & a drizzle of honey + one hard boiled egg + 1/3 cup frozen blackberries

bfast

Coffee: 7:00am

I drink coffee every single morning. I always stick to one cup, because any more than that and I am feeling sluggish, bloated, and dehydrated. In the summer, I mixed my coffee with protein shakes, but in the fall/winter I drink it hot so I don’t do that. I give it a little protein boost with one scoop of Vital Proteins collagen! For those of you who don’t know, collagen is a flavorless protein that dissolves into anything you want!

1 cup coffee + 1 scoop Vital Proteins Collagen

collagen

Morning Snack: 10:00am

I eat a snack around 10:00am because I don’t eat lunch until 12:30 and you’re cray if you think I can last 6.5 hours without eating. I have to eat something quick and easy that I can have in my classroom so that tends to be a bar of some kind. I also try to eat a veggie so that I can get a jump start on my 5 servings for the day. I have a wide range of bars I love, but I try to stick to something with a little protein to keep me full until I can eat lunch! I love RX bars, Square Bars, and Quest Hero bars.

85 grams of celery + Maple Sea Salt RX bar

mornign snack

Lunch: 12:30pm

My lunch is typically the meal that varies the most from week to week. It totally depends on what I’m feeling as far as meal prep goes, what I have time for, and what’s easy to pack! I am always trying to switch things up because I hate eating the same things over and over again. I still try to stick to a protein (ground turkey in the cauliflower rice), carb (grapes and carrots), and fat (hummus) and that is typically the key to holding me over until my afternoon snack.

Chicken fried cauliflower “rice” + green grapes + carrots + spicy avocado hummus

lunch

Afternoon Snack: 4:00pm

My afternoon snack doubles as my pre-workout snack so I typically eat something pretty carb heavy in order to fuel my workouts properly!

Banana + 1 Tbsp peanut butter

banana

Dinner: 6:30pm

Dinner is another meal that spans a pretty wide variety depending on the week, but just like breakfast and lunch, I always make sure to include a protein (turkey burger), carb (sweet potatoes and brussels), and fat (turkey burger).

Butterball turkey burger (no bun, just plain!) + 100 grams sweet potatoes + 85 grams brussel sprouts

dinner

Dessert: 7:30pm

Yep. Dessert. I have a bigger sweet tooth than a five year old and neglecting it only does horrible things for me so I make sure to fit something sweet into my macros each night or I know I’m in trouble. 90% of the time it’s ice cream and Halo Top is my go-to. One serving of something sweet is typically enough for me, but if I’m still hungry, I drink some water with mio to curb my hunger when my macros are gone for the day!

1/2 cup Halo Top red velvet ice cream

halo

Water: All. Day. Long.

You’re well aware of my constant struggle with drinking enough water, but I do shoot for 64 ounces of water per day. I use Mio in my water all day long, it helps!

64 ounces of water throughout the day + a few squirts of Mio
kokua

And there you have it! This is a very typical day for me so this should give you a good idea of what I’m usually eating. Like I said before – as long as you’re sticking to a good amount of protein, carbs, and fats at each meal, and some fruit and veggies in between, you’re on the right track! And then of course Halo Top whenever possible! 🙂 Thanks for reading and responding to the poll, I love hearing your feedback so let me know if this was helpful to you!

XO, A

 

 

Little Life Update, Big Thank You

Happy Thursday! I feel like I had to brush the cobwebs off my computer as I opened it up today, it’s been awhile! While part of me feels guilty for not having blogged consistently for quite some time now, I do have to remind myself that I have a “real” life outside of KaleKouture, that sometimes inevitably has to come before Instagram/blogging. But that’s what today’s post is about – where the heck I’ve been!

My excuse for any kind of hiatus on the blog tends to be “life’s gotten crazy”, but that really is the truth. And I’m learning how to be okay with that! In the past, if I wasn’t blogging twice a week, I got stressed out, and I feel like I would sometimes write just to write. I never want to blog about something just to put a post out there, I want to make sure it’s worth reading. So now, if that means I’m posting once a week, or every other week, or even once a month, I’m good with that! Quality over quantity.

I figured I would jump on the blog today though, to update you on what exactly all this craziness is – because it’s all exciting! Part of my absence has been me trying to transition from hardly working for three months this summer, to getting back to school. For any of you who are new to the blog, I teach Kindergarten! This is my third year teaching, and you’d think after doing it 3 times, getting back into the swing of things would be easier, but it’s not. However, we are now six weeks in, and I’m finally feeling like I can breathe again!

Aside from that, back in August, I mentioned my boyfriend Taylor and I were in the process of buying a house. And I am so excited to say, that after 3 long, stressful, confusing, sometimes discouraging months, we will finally be homeowners a week from TODAY! I won’t go into detail in fear of boring the heck out of you, but home buying is not for the weary. However, it has already been 100% worth it and I cannot wait to show you guys where I will surely be spending 90% of my time .. my sparkly new kitchen!

But all that to say, instead of blogging lately, all of my free time outside of school has been spent going to showings, looking at houses online, etc. And for the next two ish weeks, that free time will be spent packing, furnishing, and moving into our new home! But after we are moved in and settled, I have some exciting blog content lined up that I’ve been trying to work on in any spare moment I have!

On top of starting a new school year, and buying a house, I’ve also become an ambassador for City Shape KC! City Shape is a membership program that allows their members to try different gyms and workout classes all over the Kansas City area, as well as have access to various discounts and perks at local KC businesses! This means I’ll be trying out new workout classes every week, posting about my experiences, and attending City Shape events. I am thrilled to be involved with such an amazing group of girls who are just as passionate about fitness as I am!

AND, if you’re still reading, bless you. This is so much longer than I ever intended – this is what a two month blog hiatus does to me! But the true reason for me writing this post was not only to update you, but to THANK YOU, as well!

The blog hit over 10,000 views last week and when I saw it, I literally could not believe my eyes. Grateful does not even begin to cover how I feel knowing that over 10,000 times, someone has visited http://www.KaleKouture.com. That blows my mind! I would obviously not be blogging if there weren’t people reading, so – THANK YOU.

From the bottom of my heart, thank you, for continuing to care about anything I have to say, being interested in any recipe I’ve ever shared, or any other various reason you’ve come to the blog! Being able to share my two cents about fitness, health, wellness, balance, nutrition, macros, etc., with people who care and are interested, is so meaningful to me and I am so happy to be able to share my knowledge with you.

Whether this is your first time reading the blog, or the 10,000th, (my mom could be my only reader I really have no way of knowing!) thank you so much for reading. I hope you choose to continue to follow along. If you want to stay updated, just click the “come say hi!” button at the top of the screen, enter your info, and you’ll get an email every time I post!

I hope you all have a fabulous rest of the week!

XO, A

 

Post Gym Hair Care

I think I speak for all women when I say washing, drying, and styling your hair can be one of the most monotonous and annoying processes. I’m probably biased because of the sheer amount of hair that I have, but regardless, I don’t know many people who love spending time doing their hair. I don’t think dry shampoo would be a thing if this weren’t true … Don’t get me wrong, I love my hair, it’s just a really big commitment to wash, dry, and style all at one time! This tends to create problems for those of us who workout most days of the week. Alas, the highlight of today’s blog post – post workout hair care!

My hair is fairly long, and it’s thick, meaning there is a lot of it. From dripping wet out of the shower, to curled and styled, I’m looking at no less than an hour and 20 minutes, and that is not an exaggeration. However as most of you know by now, I work out 6 days a week, and I work five of those six days! Meaning 5 days a week this mane has to be presentable, and I don’t know about you but I don’t have the time or energy to wash my hair every single day. However I’ve got this hair thing down to a science and I’m here to help you figure out how to tame your post-workout locks and keep them fresh to allow you to go a few days in between washes!

Step One: Use a hair tie that doesn’t crease your hair. No crease means less restyling later! I Just discovered these “Kitsch” clear hair coils couple of months ago and I now swear by them. They’re little coils which look super small to begin with, but expand to whatever size your ponytail is. Like I said, my hair is incredibly thick, so I kind of figured these were too good to be true based on how tiny they are in the box. But I was wrong. I guarantee no matter how thick or thin your hair is, these will work! The best part about these hair ties is that they don’t leave a crease in your hair, whatsoever. For $6.99, they’re a pretty darn good investment! 

ssKitsch Clear Hair Coils

Step Two: Put your hair in a ponytail! This is part of step one, but I figured I would mention it. Putting it in a messy bun, or anything other than a ponytail increases the amount of work you’re going to have to do later, so stick to a pony!

Step Three: blow dry the sweaty parts of your hair. My hair tends to be pretty sweaty at the nape of my neck and around my forehead after I workout, so I take two minutes to blow dry the sweat out. I know it sounds gross, but this will help increase longevity of your blow out/style. Letting it air dry will make it greasy and that pretty much kills the whole purpose of this post.

Step Four: Buy 10 bottles of this dry shampoo and don’t ever try anything else. As much as I’d love to say I’m sponsored by “Psst!”, I am not. However I truly believe I probably account for 10% of their annual sales. All that to say, I am obsessed with this dry shampoo. After I blow dry all the sweaty parts of my hair, I spray this on my roots and use my fingertips to rub really get it into my roots. This absorbs any moisture left on your roots and gives it a little grit/body post workout.

psst

Psssst! Dry Shampoo

Step Five: Style as needed! By this point in the process it’s up to you what you do. If your hair has stayed pretty much in tact, there’s no need to add any unnecessary heat by restyling, but depending on the day, I sometimes need a quick straightener or wand run through.

And there you have it! This routine typically allows me to wash my hair about every three days, which is a lifesaver. I hope this is helpful to you guys and has given you some insight into a new styling technique so that your’e not wasting all your time washin’ your hair!

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Sweating It Out With Barre3 Kansas City

If you’ve been following me for awhile, you know that I typically do my own workouts. I work out at a gym with free weights, squat racks, weight machines, and cardio equipment. The typical gym scene. As much as I love my new gym and everything it offers, it is SO good to get out of my normal routine. Trying something new and switching things up can do wonders for your mind, body, and motivation level.

I was invited to a Barre3 workout class in Brookside this weekend, and I cannot say enough about how much I loved it. I don’t usually love classes, but not having to come up with my own workout, but rather someone else telling me exactly what to do, was so nice!

I went with a friend of mine, Alexa, who is my workout class sidekick. We started going to workout classes together in college and I still to this day love going to classes with her whenever we can! I will say that for me, it is always easier and more fun to do classes when she’s with me. It can be intimidating to walk into a new class by yourself, so if this something that holds you back from a new gym, a new class, a new studio, etc., bring a friend! It makes things so much more comfortable when you have someone with you experiencing the class for their first time as well.

For those of you who are unfamiliar with Barre3, here is a quick outline per their websiste:

Barre3 delivers a full body workout using only low-impact movements. With our team of experts—doctors, physical therapists, and anatomy specialists—we developed our signature 3-step sequence to produce a strong and balanced body.”

  • STEP 1 | HOLD Align the body, build mind-body connection, and engage your muscles.
  • STEP 2 | MOVE SMALL Work deep in the muscle without compromising your form to push through plateaus, and build strength.

  • STEP 3 | MOVE BIG Build functional strength for everyday activities, tone your muscles, and energize your entire body.

Our instructor at Barre3 was Caroline and she made us both feel so welcomed. She knew that we were both there for the very first time so she made sure to help us out from the moment we walked in.

The class was an hour long and my heart rate was up from the minute the class started. I turned on my Apple watch and glanced at it every ten minutes or so, and my heart rate was above 150 bpm the entire time. It was the perfect mix of strength, core, stretching, and cardio. It was definitely intense and I was sweating (& shaking for that matter) like crazy. For this class we used the barre ball, and 1lb or 2lb weights. Never underestimate the power of 1lb and 2lb weights! My muscles were BURNING the entire class.

The class was incredibly upbeat, the music was great, and I was never bored. The hour flew by before I knew it! Even for someone who works out every day, this class was incredibly challenging for me. It’s completely different that my every day workout at my gym and it pushed me in ways I don’t usually push myself. The holds and squeezes killed me, and this is something I plan on incorporating into my own workouts at the gym. I was definitely outside of my fitness comfort zone and that’s what made it so much fun!

I loved this class and I would highly recommend it to anyone who hasn’t tried it before. This style of workout is doable for all fitness levels and that’s part of the reason I loved it so much. Our instructor Caroline was extremely helpful and offered assistance when needed, as well as provided modifications for every single movement we did.

Click here to find a Barre3 in your area! And thank you again to Caroline for having us this weekend. I can’t wait to come back soon! If you’re in the KC area – go check out Barre3 Kansas City, you will not be disappointed!

barre5barre2barre4barre1

Chocolate Chip Zucchini Bread

My dad and I went to the farmers market a couple of weekends ago, and ever since then, I’ve been on a mission to find the perfect zucchini bread recipe. I’m not the biggest fan of zucchini on it’s own, but seeing all the fresh/in season zucchini at the farmers market brought me back to when my mom just to make zucchini bread with zucchini from our backyard garden. After a couple weeks of searching, and two failed attempts, I’m here to share with you the very best, you-can’t-tell-it’s-healthy zucchini bread. Ever.

I feel like I’m a broken record in saying “this is the best” zucchini bread I’ve ever had, because I say that about everything I share with you guys, but I only take the time to blog and share the best recipes here so I feel justified in saying it! And truly, this is the BEST. It’s moist, (I know, I despise this word too, but when referring to zucchini bread, it’s a good thing so bare with me!) it’s dense, it’s chocolatey but not too sweet, it’s everything you could ever want in a zucchini bread! And if the zucchini thing makes you uneasy, trust me when I say you cannot taste it one single bit.

I will preface by saying this recipe took me probably two minutes longer to make than my usual super quick and easy recipes, and that is solely because of the fact that I had to take those extra two minutes to grate the zucchini. However I feel like that’s kind of a goes-without-saying step when you’re contemplating making zucchini bread. Nonetheless, it was still incredibly quick and easy, and I guarantee you have everything you need on the ingredients list already!

I also want to mention that cannot take any credit for this recipe because I did not create it, however Krista, from Joyful Healthy Eats did, and is an absolute genius. If you’re ever looking for a healthy version of your favorite baked treats or you just need a little recipe inspiration, scroll through her website for two seconds and tell me you don’t have the urge to bake something. She is amazing and I’ve made so many of her recipes, and loved every single one! And nothing of hers ever tastes healthy … a win win for everyone.

The recipe is below – mine looks slightly different than Krista’s because I swapped/omitted just a few things, but click here for her exact recipe!

Ingredients:

  • 1½ cups whole wheat flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 2 teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ cup raw honey
  • ½ cup unsweetened applesauce
  • ⅓ cup coconut oil, melted
  • 1 egg
  • 2 teaspoons vanilla extract
  • 1¼ cup grated zucchini (about 1½ zucchinis)
  • ¾ cup Enjoy Life mini chips

Instructions:

  1. Preheat oven to 350 degrees.
  2. Prepare a 8×8 loaf pan by greasing the bottom and sides (you can grease with coconut oil, butter, or PAM cooking spray) Lightly dust with flour and shake out excess flour.
  3. In a medium bowl, add flour, baking powder, baking soda, salt, ground cinnamon, and ground nutmeg. Whisk together.
  4. In a large bowl, add honey, unsweetened applesauce, coconut oil, egg, and vanilla extract. Whisk together until smooth.
  5. Slowly add the dry ingredients to the wet ingredients until everything is combined.
  6. Fold in the zucchini, chocolate chip, and walnuts.
  7. Add the batter to prepared loaf pan.
  8. Bake for 45-50 minutes, or until a toothpick comes out clean.
  9. Serve.

zuchinni breadzucchini bread3zucchini breadzucchini bread2

Macros – 1/10th of a loaf:

  • 170 calories
  • 7.7g of fat
  • 25g of carbs
  • 3g of protein

This recipe has good fats from the coconut oil, good carbs from the whole wheat flour and the natural sugar form the honey will give you lots of energy, making it the perfect early morning pick me up, or even pre workout snack! I plan on eating this for breakfast for the foreseeable future, as in until Christmas. Enjoy!

XO, A

Meal Prep Magic: Kodiak Cakes Muffins

Lately, I’ve had a ton of people ask me what my favorite things are to meal prep. Because I go back to work this week and will be needing to ramp up my meal prep game anyway, I figured this would be a great time to start a little mini series on my favorite meal prep recipes!

I have raved about meal prepping ever since I started this blog, and to this day it is still something that is SO important to me. I’ve said it once and I’ll say it again, meal prep is my number one piece of advice when it comes to staying on track with healthy eating habits. Having food that is readily available, pre-prepped, and even portioned out, is my absolute saving grace during my crazy hectic work week.

I meal prep just about everything I eat during the week, on Sundays. I wash and chop all my veggies, steam/roast whichever ones need to be steamed/roasted, I portion out all my morning and afternoon snacks into ziplock bags, I cook all my protein, etc. Once I’m done prepping, I portion out all of my lunches and put them into my meal prep containers. That way, when I’m putting my lunch together at night for the following day, I just throw everything in my bag! It makes it so quick and easy and it saves me so. much. time.

I have a few tried and true meal prep staples that I come back to over and over again, but every once in awhile I’ll come across something new that I love, which is the first order of business in this “Meal Prep Magic” series!

Okay, on to the good stuff. I will preface by saying I am a nut job and I am already ready for pumpkin spice everything, (I know, I’m that girl) which is maybe probably one of the only reasons I landed on this recipe out of the hundreds I searched through on Pinterest. But besides the pumpkin factor, I also chose this recipe because it has minimal ingredients, it’s fairly low carb for a muffin, and the ingredients are on point. On point meaning healthy, but also meaning I already had them all on hand which is the real reason I pick most of the recipes that I do … And truly, who doesn’t love a warm pumpkiny chocolatey muffin in the morning?!

This recipe is total meal prep magic for me because I can prep an entire pan of muffins and be donezo with 7 days worth of breakfasts in less than 20 minutes. And they’re macro magic too! These muffins are packed with healthy fat from the coconut oil, protein from the Kodiak Cakes mix, and they have the perfect amount of carbs to give me energy and keep me full until my mid morning snack. To round out my breakfast for the week, I’m pairing a muffin with two egg cups (on the blog later this week) and some fresh blackberries!

The Recipe

Instructions

  1. Preheat oven to 350 degrees
  2. Grease muffin tray, or line with paper liners
  3. Mix all ingredients until smooth
  4. Fill muffin tins evenly
  5. Bake for 20-22 minutes or until golden brown
  6. Enjoy!

Macros

  • 153 calories
  • 17g carbs
  • 7g fat
  • 6g protein

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Cold Brew Protein Shake

I never imagined I’d have so many direct messages and texts about this cold brew protein shake I came up with a couple of weeks ago, but I’m so glad you guys are asking about it! Instead of continuing to respond to individual direct messages, I figured it would be easier to go ahead and do a blog post about it so that it’s here for you guys to refer back to if you need it! This “recipe”, I keep putting it in quotes because I don’t even know if you could classify it as that because it contains two ingredients, is something I threw together by accident one morning.

I came home from the gym one morning a couple of weeks ago, made a glass of cold brew coffee, and was heading back out the door in a rush. In one hand I had the coffee, and in the other I had a Premier protein shake. My hands were full and I had other stuff to grab, so I decided to dump the protein shake in with the cold brew. Voila, the cold brew protein drink was created! Call me a recipe developer.

You can find the Premier protein shakes almost anywhere but they’re definitely the cheapest at Sams Club or Costco. I like these shakes because they’re convenient to grab and go, and I really like the flavor of the chocolate ones. They come in other flavors that I’m not the biggest fan of, so use other flavors with caution. I have a friend that loves them with vanilla, so if you’re not a chocolate person, try that! I realize these shakes are not made with the most “clean” or “natural” ingredients. However, like always, I preach about having a healthy balance – moderation is key.

For those of you asking what cold brew I use – I get it from Sam’s Club and it comes in a container with three boxes of cold brew coffee for $12. It’s called “Steep18 Cold Brew”. However, any cold brew will work, so use whatever you like and can find!

It honestly tastes like creamy mocha chocolatey milk. I promise it tastes better than it even sounds. But truly, it’s the perfect boost of protein, it tastes like chocolate milk, and it suffices my caffeine fix on my early mornings. Win, win, win.

Ingredients:

coffee

The macros:

  • 3g of fat
  • 5g of carbs
  • 30g of protein

Let me know if any of you guys try it! I hope you all have a great weekend! See you next week!

XO, A