1/25: Meal, Fitness, pancakes

by Sheri on January 25, 2015

Hi Happy Sunday! I hope that everyone is enjoying their weekend!

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Busy weekend as always of course!  Saturday was date night and the hubby and I went out for a very tasty meal to a fancy Mexican restaurant called Anejo.  It was nice to get out and be with the adults and have a yummy meal. After our meal we went and saw the Wedding Ringer.  It was pretty funny, laughed a lot and we enjoyed ourselves.

I also made a pretty epic batch of pancakes on Saturday morning for breakfast as my post workout meal.

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Banana Bread Protein Pancakes!  These are still pretty healthy but would not be something I eat everyday.  I love to make pancakes on the weekends when I have more time.

Banana Bread Protein Pancakes

1 cup of buttermilk protein pancake mix (such as Flapjacked or Pumped Up Pancakes)
1 tsp pumpkin pie spice
1 tsp baking powder
1/4 cup old-fashioned rolled oats
1 large egg
1 cup low fat buttermilk
1/2 tsp of pure vanilla extract
1 large or 2 small ripe bananas, mashed
Sugar Free Maple Syrup for topping!

1. Whisk the pancake mix, pumpkin pie spice and baking powder in a medium sized bowl.  Stir in the oats.

2. In another bowl, whisk the egg and then stir in the buttermilk, vanilla and mashed bananas, mixing well. Add the wet ingredients to the dry ingredients and stir to combine.  If the batter is too thick at a little more buttermilk to get the right consistency.  Let the batter sit while you heat the griddle.

3. Spray a griddle with cooking spray over medium heat about 350 degrees F.  When the griddle is hot, scoop the pancake mix onto the griddle with a 1/4 cup measuring cup.  Cook until the bottoms are golden browned and the top starts to bubble then flip.

4. Serve with sugar free maple syrup, sliced banana and blueberries or whatever you desire. A sprinkle of pecans would be yummy!

These were delicious!  They made 6 pancakes so enough for two people.

 

Ok so here is what I am looking at for plan, prep and meals this week:

Meals:

Proteins: Protein Powder, Eggs, Egg Whites, Chicken Breast, Ground Turkey Breast, Shrimp, Ground Beef and Canned Tuna

Carbs: Sweet Potatoes, Brown Rice, Oats, Black Beans, Sprouted Grain bread

Veggies: All kinds!

Healthy fats: Avocado, Natural Nut Butters, Hemp seeds and Flaxseed

Fruits: Grapefruit, Apples, Blueberries and Pom Seeds

Prep:

Bake Sweet Potatoes

chop veggies

BBQ chicken breast (YES! it is that warm here right now! Whoopieee!!)

Protein Cookie Dough Balls

Fitness Plan:

Sunday: 30 mins Cardio usually on the Treadmill

Monday: 30 mins of Cardio at home on the Treadmill, then to the gym to do legs in the morning.

Tuesday: Back, Chest and Abs

Wednesday: Cardio in the morning, Gym in the PM – Biceps, Triceps and Calves

Thursday: Hamstrings and Glutes

Friday: REST DAY

Saturday: Gym in the morning to do Delts, Calves and Abs along with Cardio.  I like to do the stepmill.

 

Give this week whatever you 100% looks like!

Give 100%

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A Day In The Life of Me – 1/19

by Sheri on January 20, 2015

Good Morning!

So I thought it might be fun to give you a little peak into what a typical day looks like for me.  This was yesterday.  It was a pretty low key day so I thought it would be the perfect one to share.

On with my day….

5:15 AM: My alarm goes off!  Time to get up and get my early morning cardio in before it is time to wake up the boys.

5:25 AM: I am in my workout cloths head down into the kitchen and have a little pre workout drink then off to the basement and hit the treadmill for a sweaty 30 minutes.

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6:15 AM: I hop in the shower even though I plan to go to the gym this morning but I am super sweaty and feel gross.  I get dressed in workout cloths and dry my hair.

7:00 AM: Start to wake the boys up.  Get Jaxin dressed and then get Zaxari dressed, brush teeth and head downstairs for breakfast.

7:25 AM: Whip up breakfast! Cereal and banana for the boys.  Egg white omelette, sprouted grain toast with avocado and grapefruit for me.

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7:55 AM: Give the boys their vitamins, clean up breakfast dishes and pack up lunches, snacks and my post workout food to go.  Along with a very large coffee!

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8:30 AM: Time to get out the door and get Jaxin to school.  I leave early to get a spot closer to the school so it is not so far to walk Jaxin to the door.  If I arrive too late then I have to park a million miles away!  I start the car, get it loaded, get the boys in their jackets and boots and away we go.

8:45 AM: At school.  While we wait for the 9AM bell I sit and relax a bit drink my coffee and check my phone.

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9:10 AM: Success! Jaxin is in school and now it is time for Zaxari and I to go to the gym.  I have my pre workout drink in the car on the way.

9:15 AM: At the gym!  It is very close! Drop Zaxari in the daycare and get my leg day started! New workout plan today and it was a challenging one.  Love it! Lots of squats…gotta build that booty!

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11:15 AM: Done my workout.  Pick up Zaxari from the daycare and head out to the car where I have my post workout meal.

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Oats mixed with chocolate peanut butter protein powder and topped with blueberries.  YUM!  I eat it with what is left of my coffee.

11:45 AM: Arrive home.  Change Zaxari’s diaper, put away our stuff, clean out the lunch bags and sit down for a bit and check email and Facebook! HA! Start a load of laundry.

12:30 PM: Make Zaxari lunch…he is now hungry.  I put together a ham and cheese sandwich and hope he eats it.  He does…and ALL of IT!!  A miracle to say the least!!

1:15 pm: Start to make my lunch.  Today I decide to have shrimp, whole wheat pasta, tomatoes and spinach with olive oil and a few kalamta olives thrown in at the last minute.  So good! This lunch was fast and easy since I had everything already prepped in the fridge.  Just warmed it all up in the skillet!

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2:35 PM: Change Zaxari’s diaper and start to get ready to go and get Jaxin from school.  Zaxari decides that it is a nice time to totally MELTDOWN because he does not want to leave and get Jaxin.  Well I ignore said temper tantrum and proceed to dress him and get him in the car which takes 15 minutes!!

3:00 PM: Pick up Jaxin from school.  Zaxari is now fine and acts like nothing ever happened sweet as pie!  BAH!!

3:20 PM: Home from school and time to relax a little.  I give the boys a snack. Put the load of laundry in the dryer and start another load.  Also start the dishwasher it is full.

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4:15 PM: Devin arrives home from work.  I decide that since he is home early it is the perfect time for me to make a quick trip to the grocery store alone!  But first I need to have my 4th meal of the day or I will want to buy everything in sight!  Must be prepared.

I whip up an Egg, Oat, banana and flax seed pancake!

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Top it with a little peanut butter and sugar free maple syrup.  Chow it down! Simple and delicious.

5:00 PM: Head to the grocery store and get the few things we need.  While I am gone Devin feeds the kids supper.

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6:10 PM: Back home put away the groceries, empty the dishwasher,  put in the dirty dishes, get the boys to clean up all their toys let them watch Caillou while I start to make my supper.

7:30 PM:  Devin goes and gives the boys a bath and I eat my supper.  Another throw everything into a pan and hope for the best meal!

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In my bowl is:  Chicken breast, mushrooms, peppers, onion, black beans and corn then I topped it with fresh tomatoes, cilantro, avocado and hot sauce.  Yup…it was GOOD!  While I was eating I started to write this post.

8:10 PM:  Plan and prep my food for tomorrow, make Jaxin’s lunch and make Zaxari a snack for school.

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9:00 PM: My last meal of the day and my favourite meal! Vanilla Casein Pudding!

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9:30 PM: Bedtime and light outs!  Hitting the gym very early……..alarm set for 4:15 am.

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5 non-fitness related things about me

January 18, 2015
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So I was challenged by a friend to share 5 non-fitness related things about me.  So I accept that challenge…there is more to me than just fitness!  Well sort of! 1. I LOVE red wine!  If you follow my instagram feed you will know this!  I may live the fitness lifestyle but I also live […]

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Post Workout Shake

January 9, 2015
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Getting in protein and carbohydrates after a workout is important to the muscles you just worked.  For me I always like to have a shake after I workout.  It is quick, portable and it gets me what I need quick. I thought I would share what has become my favorite combination and this is the […]

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Four of my Favourite Shoulder Exercises

January 7, 2015
Shoulder progression

Shoulders or Delts whichever you like to call them is one of my favorite body parts to train.  I am pretty proud of how mine look and it has been a long road to reach what I have today! I thought I would share 4 of my favorite exercises that I love to do to […]

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Goals for 2015

January 2, 2015
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Ok it is goal setting time! This year I want to put my goals out there in front of me and make sure that I follow through.  They keep me accountable, motivated and most of all I am happy when I accomplish them!  My goals this year are both fitness and lifestyle related. With that […]

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Shoulder Progression

December 30, 2014
Shoulder progression

I was thinking back to when I first decided to start my journey to the competition stage it was almost 2 years ago…January 2013!  I got a coach and thus started the hard work and dedication to compete. It has been quite the journey…..I was looking at some old pictures from that time and noticed […]

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Protein Cheesecake

December 13, 2014
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So I have discovered a healthier way to have my beloved cheesecake!  It is nothing new and the recipe for it has been floating around Instagram for a while now….but I finally made myself some and well!  It is DA BOMB! If you use the hashtag #procheesecake you will find a gaggle of photos of […]

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Cauliflower Pizza Crust

December 12, 2014
Cauliflower Pizza

By popular demand I am posting this recipe! I have made this crust in the past but since then I have tried all kinds of ways to make it and I found this way to be the best thus far so here is the recipe! Ingredients: 2 1/2 cups cauliflower, grated (about 1/2 a large […]

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1 Month Later

December 12, 2014
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It has been 1 month since my last competition where I competed for the first time in the Figure category and won 1st Place Novice and 2nd Place Open!  I was so very happy with my accomplishment!   I was not sure that I could do the Figure category well but I was determined to […]

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