Easy Peasy Protein Blender Cookies

Who doesn't LOVE a good cookie!?

Our Cookies All Baked Up! 
I used 1 scoop of Chocolate Shakeology
& 1 scoop of Vanilla
Shakeology for this batch.

Well I have been sticking to my meal plan for the last 4 weeks, but it is kind of nice to do some baking with S.  She has been asking to bake, so I figured I may as well try to find some sort of healthy cookie that both her and I could enjoy.  We have had a lot of extra time at home together in the last week, which has given us some good bonding time.

We have actually been at home now since last Monday.  I injured my thumb at work, which being a dental hygienist -- that is my main source of strength & agility for the tedious work that we do.  The physiotherapist has called it De Quervain's Tenosynovitis... basically the inflammation of the tendon that runs from the thumb down into the wrist.  Unfortunately the only way for it to heal is to wear a brace for this initial 4 week acute phase (to immobilize it), then recondition the tendon after that.  This fir
st 4 weeks is critical for it to properly heal so it doesn't become a chronic condition.  It is kind of a scarey situation as you quickly realize how important your hands are for work & also just plain everyday tasks.  For example: Cutting veggies in the kitchen, putting a ponytail in, using a salt grinder (seriously impossible), writing.  The struggle is real my friends! 

The good news is that since immobilizing it (last Monday), the swelling and pain has started to get better.  Time and patience will be of the essence in this process.  As for my patients: I am deeply sorry if you had to be re-scheduled, but I will be back when I am back in working order ;).

That Right Thumb Could Come In
Handy Some Days!

Brace Life Really Isn't That Cool ;)

Now that I am starting to get my ducks in a row, I feel like I do have more time to enjoy those little things.  One little tidbit you may not know about me yet --- I LOVE to BAKE :).  I also love to eat all of the baking hah!  This has made me realize that making my original high sugar recipes may not be the best choice... especially when it is fresh baking... ONE MUST try the fresh cookies ;), then proceed to try 10.  It's crazy how you can make some really tasty HEALTHY treats though.  Obviously I likely should still try not to eat 10 of them, but it is nice knowing that S isn't going to have a complete sugar rush 15 minutes after eating it.

I've started modifying really any recipe that I see... depending on what I have in the fridge/cupboard, & to make it healthier as well.  I do this with my baking, but also with my cooking.  There are always healthy alternatives that you can use to MAKE a recipe fit into your meal plan & you know what!??  They can taste just as good, if not BETTER.

With this specific recipe I wanted to ADD more PROTEIN.  Now you could leave it pretty basic, but I thought, "Heck, may as well protein it up".  Just know that you don't necessarily NEED the protein/greek yogurt, but I like the fact that it has it in.  I struggle getting my protein in throughout the day, so may as well add some into my treats that I KNOW I will eat!

Ingredients:

Unbaked Cookies Ready To Go In The Oven.

• 2 Large Bananas- the riper the better.
• 1 Cup Oats - I used ancient porridge oats
• 3 tbsp Natural Peanut Butter
• 1 tsp Vanilla
• Dash of salt
• 1-2 Scoops of Protein - I used Shakeology (1 of each - chocolate/vanilla) once & Vanilla Protein for batch 2.
• 1/2 cup Plain Greek Yogurt.
• Almond milk so it all blends.

Throw everything in a large blender.  I tried it in my small ninja and it was difficult to blend because it was so thick.  Use your big blender for this recipe!  I maybe added 2 tbsp at the most of almond milk.  You want your mixture to be ultra thick so it stays together on the cookie sheet.  Place parchment paper on your cookie sheet and scoop tablespoon sized cookies onto sheet.  I covered mine with frozen raspberries & S covered hers with chocolate chips.

Bake for 12 minutes at 350.

ENJOY!

Foodaholic Takes On 80 Day Obsession

This weekend marks the end of the first of three phases in my current program – 80 Day Obsession.  I’m not going to lie to you guys!  I was REALLY quite nervous before starting this program.  There were a few reasons:

1.  Some of the workouts can get up to the 60 minute mark.  I usually like to keep my workouts in the 30 minute time frame.

2.  The structured timed nutrition meal plan.  Nutrition is always my toughest struggle, so I was a little nervous about having such a detailed plan.  

Provincial Playdowns
Team Silvernagle

3.  I was in the dumps emotionally.  Losing the provincial final, not being able to get pregnant this fall – not due to a lack of trying 😉, and just some LIFE passions that I felt like I wasn’t able to pursue as much as I would like to.  This all led to some emotional eating (that made me feel crappier, bloated, & more tired).  I was lovin' the carbs, sweets, beers, & spinach dips a little too much.  

NOW looking back on it all, my MIND was trying to hold me back.  There was that small little voice in my head bringing FEAR & DOUBT into my mind, instead of confidence.  I actually have CRUSHED these last four weeks.  BOOM.  Take that self doubt 😉.  I have made it a routine to get my workouts done in the morning (My Energize – preworkout has been a necessity to get my butt moving in the morning).  The longer workouts FLYYY by & the shorter cardio days I am counting down the rounds… I totally thought this would be the opposite.  Since week 3 I have been modifying certain workouts with weights due to my thumb/wrist injury.  I’m not lifting like I WANT to be (I’m not able to hold any weights with my right hand), BUT I am focusing on my form and HEALING my tendon up here so I can get back to work.  Extra bonus: maybe the old left gun can finally catch up 😉.

Overnight Oats - Daily Breakfast at 5 AM.

Another SUPER shocker has been my nutrition!  Holy CRAP guys!  Seriously staying on track --- Literally unheard of for me especially 4 full weeks!!  Not even a beer.  Cray cray I know!  The funny thing is that I’m not even craving a cheat meal.  This timed nutrition & added structure is obviously what I needed.  It properly fuels my body before/after my workout & throughout the day.  I had a few evenings where I was just feeling snacky—I would either make a Shakeology or drink some tea.  One of my biggest struggles initially was eating RIGHT when I woke up.  I really had to find something that I wanted to eat at 5 am.  Overnight Oats was the winner!  I can now get it ALL down & I am actually hungry when I wake up now.  My slow cooker has been working double time this last month (LIFE SAVER).  My fave new recipes have been: baked waffles (3 different recipes now), protein pancakes, tortilla pizzas, slow cooker roast chicken, slow cooker back ribs.  I have really been making a point to FIND new recipes and incorporate them into my weekly plan to keep things fresh.

I want to share a few short things on EACH week so far:

Week 1

WEEK 1:  I was tired in the mornings.  A few days I crawled back into bed…but later regretted it as I had to do my workout in the evenings then.  My day planner went from being completely blank…to completely full.  My body was craving extra carbs the first few days, but I had a Shakeology after supper which tamed those right down.  I was worried about going to league curling as we usually all have drinks on and off the ice.  I packed my green tea and was set!  The energy in the GROUP was sooo contagious = kept the motivation up.  The day after LEG day I was not sure how I was legit going to function throughout the weekend 😊.  We also went on a day long ice fishing trip.  I packed all of my food & healthy snacks for the day.  This was tough not having any drinks or chips throughout the day.  I did feel very proud once I got home though.

Ice Fishing Trip To Deep Rivine.

Morning Workout Buddy.

She Joins In Most Days :)

Week 2:  I could already FEEL the bloat diminishing.  Energy levels were increasing.  No more mid afternoon or evening energy crashes.  I made a really good salmon recipe on the Wednesday.  I created my official TEAM NAME for coaching/my biz --- SMILE STRONG.  My goals became clearer & the work that I need to do to achieve them.

After the regret from week 1 (crawling back into bed), I made myself get up every morning.  I moved my workout space to the basement to keep my clutter to a minimal #smallhouseprobs.

Day 12 Booty/Core Progess 

Day 20.  Feeling Strong Even With My Fancy
Brace :)

Week 3:  Meal plan is becoming more natural & I don’t have to look up portions/containers anymore.  I injured my thumb at work, so I had to start modifying my planks down to my elbows & then no weights with that arm. Old righty is pretty strong so it will give lefty a chance to catch up this next month hahah!  The physio has called it De Quervain’s Tenosynovitis.  REST is needed to heal = not moving or activating that tendon.  I am doing what I can with the workouts, but obviously needing to modify along the way.  I have started to focus more on my form. 

Day 24 - Before I Chopped My Hair.

Week 4:  I can tell I am getting stronger in the workouts.  A few pairs of my pants have felt loose this week…and also my sports bras (DAMN IT hahahah).  Being off work has brought in a new challenge of not having the same structure throughout my days.  I have made a point to still get up at 5 to keep my morning routine in check.  I seem to have more mental clarity and energy when I get up early too!  It felt rewarding to finish this week and update my progress photos/measurements.  I had numerous chiro and physio appointments this week.  I also CHOPPED the hair.

My absolute favourite part about this last 4 weeks has been the crew of 23 others doing it alongside with me.  The power of accountability.  THE ENERGY in this group is undeniable.  Everyone was so fired up to get started and work towards some huge goals!  This is what kept me going on the days that I thought about skipping a workout. 

Now let’s talk about the REAL FUN sh*t here… the RESULTS & PROGRESS.  The MOST important aspect is HOW I AM FEELING.  This is a huge factor in my success with a program.  I am feeling proud, confident, & focused to finish this entire 80 days off with determination.  I am seeing some increased definition throughout my whole body --- My fave is the core, legs, and glutes.  I am able to see my abs without flexing now… and my butt actually feels more muscled.  I have also gotten a lot stronger in this phase as I compare to week 1!  When I compare my measurements I definitely see some positive growth.  Smaller waist/hips, bigger biceps (heck yaaaa!).  Seriously though my arms just have a mind of their own…they like to be bumpy.  The farmer arms.  In junior high I legit had biceps…WTF!?  Slave driving on the farm that’s what that is 😉.

AFTER - TOP.  BEFORE - BOTTOM.
Left to Right: Full Flex, Flex Back, Side Profile, No Flex. 

I am looking forward to PHASE II starting up this week!

&

If you want to get in on my SECOND WAVE of 80 Day Obsession (Starting Feb. 26th)– comment below or CLICK HERE to get more information.

My Journey As A Coach

I was a gym rat for years, which in turn got me into the Crossfit craze in our small town. I personally really liked the community vibe that this brought to my life, but after having our first child I was really struggling with the schedules & ultimately fitting it into my day.  Once I went back to work I really just wanted to BE AT HOME once I was done for the day too. I was ready for a change.

Even after spending hours in the gym, I still didn’t feel comfortable in my own skin. I was strong, but my clothes didn’t fit because of the huge muscle gains.  Honestly I have farmer arms and I always have...so adding weight lifting into that (HEAVY weights) I just naturally grew muscle. I found this really tough mentally to deal with & I didn’t feel confident in my own skin. A year later I was still 10 pounds above my pre-baby weight, but honestly I had come to the conclusion that I wasn’t going to reach that weight or size ever again. I took a complete break. By the time spring hit I knew I needed to start doing something, so I reached out to my childhood friend about her upcoming fitness group. The rest is history.

I fell in love with the freedom to workout absolutely anywhere & at anytime of the day. My daughter can see the hard work that I put in, and some days she even joins in. I can even get a workout in while I have supper on = now that’s what I call multi-tasking. I really needed specific nutritional guidance as well.  My nutrition has done a complete 180 = feeling great & better results.  This has led to me living the healthiest 20 months to date! Losing my baby weight within that first month & continually crushing goals along the way. I wanted to HELP others reach their own goals too, so that was why I started coaching!

Coaching really has given me so many opportunities.

• New Friendships
• Quite the inspiring & motivating coworkers
• Accountability to my own health
• TRIPS!!
• Fulfillment at the end of the day.
• More financial freedom for my family.
• Happiness & A Passion For Helping!
• New Orleans, Indy, Mayan, & Now Bahamas Cruise next year :)
• The freedom to work from ANYWHERE.

In a nutshell, coaching has changed my life in such a positive way. I have learned how to fuel my brain with self love & my body with the proper nutrients. The personal growth & the belief in myself has made me realize my full potential. I always say that GROWTH = HAPPINESS & coaching has given me the opportunity for constant growth. I have always loved health & fitness, but I knew I didn’t want to work in the traditional gym atmosphere (or the evening hours…early morning away from home)… because if you know me I’m a HOMEBODY. I LOVE being at home, with my fam, and with my boxers haha. The fact that I could do my work from home (or while on the road curling) was a winwin! I truthfully think that any gym or PT would be crazy NOT to coach!!! Travel the world, work with inspiring & like-minded coaches, & earn income on so much more than just your services you have at the gym = exponential growth opportunities!

I truly was quite skeptical of this whole coaching thing from the beginning... BUT something about it kept saying YES.  I liked the whole IDEA behind the company - exercise, eat healthy, mindset.  It isn't a QUICK fix or a FAD.  I knew that I believed in the this whole concept & that was what I wanted for myself & my family.  This path was just SCREAMING at me to GO FOR IT.





So here I am.  20 months in, and never looking back.  Inspiring & motivating others to be their BEST versions of themselves.  I knew I wanted MORE in my life so I made it a reality <3

INTERESTED IN COACHING!?

Join our growing crew of inspiring coaches on my team:
SMILE STRONG.  Click on the Link Below!

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