12.01.2015

Pilates



Chic In Sneakers on Youtube!



Hi Luvs, I know it's been a long while since I have added new content. I have been working my way through a 200 hour teacher training program through PeakPilates. I have been practicing Pilates for a little over a year now, and it is amazing how much I have improved in terms of my core strength and flexibility.

Check out the abdominal series of 5 above in a short video I shot at one of the trailheads at the Aliso Canyon Park. One of the lovely ladies in my class has her own line of workout wear, W29 Activewear (check them out on instagram @w29activewear). These workout pants are from her collection, I love the mesh detail and the fact that they have a pocket for your cell phone or glasses!

Outfit: Adidas Sweatshirt(similar here) and Shoes, Lulu Lemon top, W29 Activwear pants





9.24.2015

Chili Verde Pork


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I have a new recipe I made a week or two ago, I don't cook with pork that often, but this was an easy, healthy way to try something new!

Ingredients: 


10-12 medium sized boneless porkchops 
28 oz chili verde/green enchilada sauce 
1 can diced tomatoes 
3-4 cans green chiles (I used hot, but you could swap in mild chiles) 
1/2 cup finely diced onions 
1 tbsp onion powder 
1 tbsp garlic powder 
2 tsp cumin 
1/4 tsp salt 
2 tsp black pepper 
2 tsp oregano 
1 tsp chicken flavored bouillon

Trim the fat from the porkchops and dice into 1/2-1 inch size cubes and set aside. Mix tomatoes, onion, chiles, and spices in slow cooker until evenly mixed. Add porkchops. Cook on low for 6-8 hours until pork chops are cooked through. 


Serve on top of rice or quinoa, and enjoy!

8.21.2015

Smoothie Bowls



Here in Southern California (and on Instagram) smoothie bowls have been trendy for quite awhile, see here and here. Personally, I find myself more and more sugar sensitive as I get older; and the first time I tried a smoothie bowl I needed a two hour afternoon nap after the sugar crash! 

Since I am on the road so often, and have little control over my schedule and meals, I try to focus my energy on eating foods that are nutrient dense and ultimately won't spike my blood sugar. Insulin peaks have been linked with chronic inflammation in the body and chronic disease.

With that in mind, I came up with some simple smoothie bowl recipes that have some protein, and an even mix of carbs and fat, to help keep blood sugar and energy levels steady! The awesome thing about making your own smoothie bowls is that you can also use frozen fruit if you don't have fresh options available, or would like to make a more cost-effective smoothie. You can also customize your bowls with a variety of toppings; I chose not to use granola here since it can have upwards of 20 g of sugar per 1/4 cup! See recipes and nutrition info below for the bowls pictured.

Enjoy!


Tropical Mango-Papaya Smoothie Bowl, (pictured above):

Blend:


1 cup Silk unsweetened cashew milk

1 scoop Quest vanilla milkshake protein
1/4 cup fresh papaya
1/4 fresh mango
2-3 large handfuls ice

Top with:


1 tablespoon sliced almonds

1/4 cup unsweetened cocounut
1 tablespoon chia seeds

Nutrition (approximate):


Calories: 449

Fat: 23 g
Carb: 36 g
Protein: 30.5 g





Chocolate-Hazelnut Smoothie Bowl (pictured above):

Blend:


1 cup Silk unsweetened cashew milk

1 scoop Quest Vanilla Milkshake protein
2-3 large handfuls ice

Top with:


1/2 cup fresh strawberries

1 tbsp chopped hazelnuts
1 tbsp chia seeds

Nutrition:


Calories: 282

Fat: 12 g
Carb: 17 g
Protein: 28 g


8.06.2015

The White Mountains, AZ



I spent the last two weeks in the White Mountains, in northeastern Arizona, for work. Beyond the fact that the little towns sprinkled in the foothills sit at about 7,000 ft elevation, it felt like being back home in the Midwest for a time. The area northeast of Phoenix seems like a refuge for those looking to escape the heat in Arizona, and take the time to hike, fish, camp, kayak, hunt, or simply enjoy whatever your outdoor activity of choice may be.I didn't pick up a pair of custom cowboy boots while I was there (though I was definitely tempted). I jotted down a list of my travel musts, and how to best enable yourself to keep working out while on vacation/traveling for work/etc.

1) Book a hotel with a workout room.

This is huge to staying on track, many hotels that don't have an on-site workout facility will offer guest passes or discounted memberships to local gyms. Find out ahead of time, many hotels even list the equipment of their workout room (maybe even with pictures) on their webpage.

2) Bring your workout gear.

Whether it's just your running shoes and gym clothes, make sure you have everything you need. If you need music to stay motivated, make sure to bring headphones and a band for your phone/ipod. I like to bring a resistance band and sometimes my TRX suspension system with me. I also have a daily burn subscription, which is completely worth the $12 a month, considering how much I am on the road.If you ever watch Hulu, you may have seen their commercials. I highly recommend it for workouts on the go.

3) Something is always better than nothing.

Even if you only have time to take a 15 minute walk, or run 10 minute of interval sprints on the hotel treadmill, something is always better than nothing. Schedule the time for yourself, and try not to skip more than 2 consecutive days in a row, after which motivation and drive can weaken.

4) Be kind to yourself.

Traveling means not having access to the foods/regular meals times you may be used to. Focus on getting the macronutrients you need (protein/healthy fats/complex carbohydrates) and allow yourself some kindness. Slip ups are easy to fall into, and your favorite brand of protein bar might not be available at the corner convenience store. Do your best given the circumstances, focus on your overall goals, and realize that one indulgent meal cannot completely derail your progress unless you let it.

5) Drink plenty of water.

This goes hand and hand with nutrition on the road, but make sure you drink enough water and avoid dehydration to maximize energy levels. For men, the recommended daily intake is about 120 ounces, and for women about 95 ounces is recommended.

7.10.2015

Green Curry Chicken

This week, I decided to make this recipe for lunches for both Zac and I. Making enough food to feed myself and a former swimmer for a week is often a challenge, but this recipe (roughly doubled) along with 2 cups of uncooked brown rice in a rice cooker, 5 bell peppers, and an onion is enough for both of us to get through our work weeks without feeling the urge to run to Chipotle at lunch time. *Nutrition will be added tomorrow. Have a great weekend!


I used light coconut milk to cut out some of the calories and fat. 
Alternatively, you can use 1 can regular coconut milk mixed with 1 can water.





Add the veggies and lightly simmer for 5 minutes.

7.02.2015

Southwestern Quinoa Salad


In light of the holiday weekend coming up, I thought I would share one of my favorite side salad recipes. It's a tasty, healthy option to add to a meal or as a dish on its own for vegetarians. Since it has quinoa, corn, and beans it has most of the essential amino acids.

For the salad:


1 red bell pepper

1 green bell pepper
1 bunch cilantro
1 bunch green onions
1 can black beans
1 cup corn, frozen
1.5 cups quinoa, uncooked
4 limes
1/3 cup extra virgin olive oil
white wine or champagne vinegar
cayenne pepper (1/2-1 1/2 tsp depending on how much spice you want)
black pepper and salt to tast

Start out by cooking your quinoa in a rice cooker or stove top, see instructions here. Set quinoa aside once cooked, and let cool. Finely chop bell peppers, green onions and cilantro. In a colander, rinse and drain corn and black beans until corn is completely thawed. Combine vegetables in a mixing bowl with quinoa. Toss in the juice of four limes, olive oil, a splash of vinegar along with salt, pepper, and cayenne to taste. Fluff with a fork to mix.


Keep refrigerated and serve chilled. Bon appetit!



6.21.2015

Heisler Park (Laguna Beach, CA)

Dress: Brandy Melville (similar version here), Shoes: Vans Off The Wall, Bag: Loeffler Randall Jr. Work Tote, Sunglasses: Betsey Johnson
I had some family staying in Laguna Beach this week, so it was the perfect opportunity to take in more of this quaint little beach town and work on photographing some more scenery to use artwork for the apartment (more on this coming soon). I hadn't been to Heisler Park before, since it is north of the famed main beach in Laguna, even though we frequently find ourselves strolling pacific coast highway on lazy weekend afternoons.

The park is situated is up on cliff, so views of the beach, shoreline, and vegetation is amazing. The dress I wore was a comfortable knit from Brandy Melville, not only was it ~$30 (but currently sold out online) the long sleeves and knit texture kept me warm enough to hang for a leisurely sunset dinner on the patio of Las Brisas.

Hope you dolls had a great weekend, and don't forget to enter my giveaway by commenting on my last post. Thanks!






6.17.2015

First Giveaway!



Hi Loves,

I have 3 coupons for free Proyo to giveaway! I tried it a few weeks ago, and thought it was a great high-protein dessert. It tasted just like ice cream, and my favorites were definitely the dutch chocolate (duh) and blueberry pomegranate. Find out if your local store sells Proyo here

To enter the giveaway, comment below or on my instagram

Contest ends next week.







6.02.2015

Built By Science Trainer


Hi dolls,

I mentioned on my instagram (@chicinsneakers) a few weeks ago I was going to do another bodybuilding.com trainer, since I have had so much positive feedback and follow up questions about my review of the Elite Body Trainer that I did almost a year ago! 

Bodybuilding.com has so many great plans, and especially before I became a personal trainer, it was such a key resource for helping me plan my workouts and progress towards my goals. I picked the Built By Science trainer after a little research. I wanted a trainer that was 8 weeks or less, intermediate to advanced level, and focused on muscle building (rather than fat loss). Also, I wanted a program with enough rest days to fit in some light intensity yoga and pilates workouts I like to do for flexibility and core strength.

To you lovelies who have been following along with my fitness journey for a while now, you know one of my pipe dreams is to become a bikini competitor, but I have quite a few obstacles that make that goal more arduous than it should be. Primarily, if you can't tell from my twig arms in the photo above, I am a Class A ectomorph and have a hard time gaining weight and/or muscle. Along with lots of work travel, I have a hard time with overly restrictive meal and workout plans.

In general my goals are always muscle building, general health, and reducing my body fat in the process. The last time I had a reliable measurement a few months ago, I was 17.1%, and I'm trying to work towards 15-16%. 

I will have a full synopsis of this plan in about a month, once I've completed the trainer. Have questions or comments? Any favorite BB.com plans you want me to try? Let me know on instagram or twitter @chicinsneakers!

Also, my first giveaway ever is coming up in the next week! Stay tuned, it's going to be good.

5.25.2015

Memorial Day Cookout



Memorial day is usually a great day for a cookout, and while it's a little overcast here in typically sunny California we have been grilling out a lot lately since Zac's parents bought us a grill during their visit in April.

We made an almond crusted baked chicken with low sodium/low sugar barbeque sauce, grilled corn, vegetable skewers and greek salad. I'll be posting the recipes either tomorrow or late tonight, hope everyone had a great long weekend!

Also, I mentioned on my instagram that I would be posting about doing the Built By Science trainer, that is still in the works! Check back later this week!

Update: Recipes are listed below. I didn't count my macros/calories for this meal, because it was delicious, healthy, and a holiday... With the combination of almonds, olive oil, and mozzerella with the chicken and fresh vegetables this meal has protein, healthy fats, and carbs. 



Almond crusted chicken:

Combine 1 cup almond meal with one tbsp chili powder, 1 tbsp onion powder, 1 tbsp garlic powder, and salt and pepper to taste. Lay out on a plate. Combine 1 whole egg and 1/2-3/4 egg whites in a bowl, scramble the whole egg with a fork. Dredge the chicken in the egg and then coat in the almond breading, place on a baking sheet with parchment paper. I used 3 large chicken breasts, and baked them 30 minutes at 375. I served it with a few tablespoons of Jim Beam barbeque sauce, which is low-sodium. 

Greek Salad:

Combine 1 whole cucumber diced, 3-4 small tomatoes diced, 4 oz fresh mozzerella (cubed), and 1/2 a red onion finely diced. Add approximately 1/2 cup balsamic vinegar, 1/8-1/4 cup extra virgin olive oil, and salt and vinegar to taste.

Vegetable Skewers:

Cut vegetables of your choice into bite size pieces and skewer. Marinate with balsamic vinegar, italian seasoning, garlic powder, and salt and pepper. Brush with olive oil before grilling.

Grilled Corn with Spicy Lime butter:

Grill corn until browned. Blend grass-fed butter in a food processor with jalapenos or cayenne pepper and juice of one lime. Refrigerate before using.



4.25.2015

Protein Banana Bread


This week's healthy recipe is makeover of this recipe from Food Network. I love banana bread, but it is usually loaded with tons of simple carbohydrates and sugar. This version has protein, whole grains, and swaps for the oil/butter. 

1 cup MusclePharm Combat Powder, Cookies & Cream flavor, available here
2/3 cup whole wheat flour
1/4 tsp cinnamon
pinch salt
1/3 cup Truvia brand stevia
2 eggs
3 overly ripe bananas, mashed
1/3 cup greek yogurt
1 tsp vanilla extract
2/3 cup raw chopped walnuts

Combine dry ingredients, then incorporate wet ingredients in a mixing bowl. Add to a greased standard size bread pan and bake at 350 F for approximately 30-45 minutes, until a toothpick inserted in the center comes out clean. 

This bread came out as delicious as banana bread if you carefully monitor the baking time and don't over bake, enjoy!



3.01.2015

Caramel Delight Chocolate Chunk Muffins

Hi Luvs,

I want to apologize first and foremost for letting my busy schedule get the best of me and ignoring this blog that I have come to cherish for many weeks now. Being in southern California these last few months has been amazing; considering this is my first year not trudging through a midwest winter, though the change in my full time job (geologist) has come with more responsibilities.

I'm still making time for workouts and healthy eating, even when I'm traveling quite a bit. I plan to hold myself accountable to posting about once a week for the time being. It will be much easier to be consistent sharing with you lovelies if I'm not putting pressure on myself to have 5 blog posts a week, even when I'm on the road. Here is a recipe makeover based on this Food Network Kitchen's chocolate chip muffin recipe. I used a few Caramel Delight Girl Scout Cookies (my favorite!) in the muffins, hence their name.

Everything but the cookies is wholesome, there is no butter since applesauce is a good substitute, and the muffins still come out gooey and delicious as long as you are careful not to overcook them. I didn't use sugar or oil here, and they are also dairy free if you use almond/coconut/soy/rice milk etc.... They are a delicious, yet sensible treat if you're like me and have a love for chocolate chip pancakes, muffins, cookies etc.

You will need a muffin tin for 12 muffins, plus paper muffin cups.

3/4 cups flour (I used about 1/2 cup whole wheat and 1/4 cup all purpose)
1/2 cup Cellucor Peanut Butter Marshmallow whey protein powder available here
1/2 teaspoon baking powder
pinch salt
2 large eggs
1 individual package unsweetened applesauce (roughly 1/2 cup)
1/3 truvia brand stevia
3/4 cup almond milk
2 teaspoons pure vanilla extract
1 oz chocolate, chopped
2 Caramel Delight Girl Scout cookies, chopped into 1/4" sized pieces


I baked these at 350 F for 8-10 minutes.


How are your New Years resolutions shaping up? Let me know on twitter or instagram @chicinseakers

I'll post the nutrition content for these later today or tomorrow, have a great week!

Update! Nutrition Info for 1 Muffin (Recipe makes 12)

Calories: 93
Fat: 2.3 grams
Carbs: 8.7 grams
Protein: 6.2 grams






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