Friday, December 5, 2014

Healtheasy Workout Series #1

As I've promised, I want to give a little bit more insight into the kinds of workouts I've been doing since ending my organized sports's been a big transition for me that hasn't completely registered yet, but now that my thesis presentation is done and this crazy week is winding down, things are sinking in and I can finally turn my attention more fully to writing again. My goal is to work on maintaining strength, cardio shape, leaning out and toning, while staying efficient with my time. Check it out, try it, and share it...and please let me know what you think!

 Healtheasy Workout #1 
Speed and Resistance

  • Warm-Up Run
    • 1 mile
    • Increase speed from 7.5 to 8 to 8.5 to 9, building up to sprint finish
  • Treadmill Sprints 
    • Speed 9.5
    • 10 rounds aka 5 minutes of 20 seconds on, 10 seconds off
    • Build on number of rounds moving forward
  • Back Squats
    • 4 sets of 10 
    • Weight progression by set from 45 lbs (the bar), to 50, to 55, stayed at 55 for last set
    • Generally stay on the lighter side for higher reps, but use bar or dumbells and work up/down in weight based on ability
  • RDL shrugs
    • 4 sets of 5 RDLs with a shrug at the end of each lift
    • 75 lbs 
  • Tuck jumps
    • 10 tuck jumps in between each set of Back Squats and RDLs
  • 10 minute abs
    • Including: 1 min plank, 1 minute side plank on each side
    • Russian twists with 12 lb weight
    • Toe touches w/ 12 lbs weight
    • Straight leg raises w/ weight behind head
    • Standing side bends with 25 lb weight
My disclaimer is this: I am no health professional, but operate on the assumption that I know what's best for my body. It is evident that what is best for my workout routine might not be best for yours, so listen to what your body tells you. While my goal is to push myself until I feel like throwing up or passing out, make sure you do not actually get that point. Rest when you're supposed to, work yourself when you're ready, and make sure you brush up on good lifting technique. Peace and blessins :) 

I also leave you with a roundup of some of my most recent Instagram posts that feature some Healtheasy snack/food ideas, in case you for some weird reason have failed to follow me up to this point ;) 

Roasted Squash and Red Cabbage
Roasted Squash and Red Cabbage
Greek Yogurt with Frozen Berries and Almond Butter
Greek Yogurt with Frozen Berries and Almond Butter
Roasted and Seasoned Vegetables with Cottage Cheese
Roasted and Seasoned Vegetables with Cottage Cheese
Please connect with me! 


Tuesday, November 25, 2014

Fueling By Zero with Octane Fitness

Hey friends! Now that it's finally starting to sink in that my volleyball career is over, and despite it being a reason to celebrate, it is also bitter-sweet and makes me pretty nostalgic. I am, however, so excited to make my own schedule, workouts, and direct my focus on projects that I haven't had time for. One of the things I'm most excited for is that I can now exercise the way I know is best for me and won't further hurt my back and knees and every other body part that's been injured in recent years. I'm giving myself some time to recover and do as much low-impact exercise as I can to get back in good health.

As a result of finally having time to do what I am passionate about, I was able to attend an event in the city hosted by Octane Fitness last week, and it was a ton of fun! It was awesome getting familiar with the brand, and their new machine, the Zero Runner, in particular. It coincidentally is exactly something that would provide a huge benefit to me in this stage of fitness, as it is a workout and cross-training tool that offers zero impact running! Talk about how helpful that would be for my broken down body...a real "game changer"! The Zero Runner allows the athelte to simulate a running movement in place (which is great for focusing on technique) and offers an incredible cardio workout without the stress of pounding on the pavement or dealing with less that ideal running conditions outside. I got to test it out, and once I got the hang of it, it was a lot more fun than the elliptical and definitely more challenging, because there is no motor (it is sooo quiet) and I was moving the machine entirely with my own body!

It was great hearing what Larry Schmidt, longtime runner, marathoner, and Ironman participant, along with Olympian and five-time NCAA champion Carrie Tollefson had to say about the importance of embracing recovery, the evolution towards exercising not longer but smarter, and strategies for dealing with injury. Larry, who has run over 80 marathons, 17 ultra-marathons, and 5 ironman triathlons, is now able to log so many more miles with the help of the Zero Runner and most importantly, without the pain that the high impact of conventional running causes him. Carrie, who is also a mom and used the machine to stay fit while pregnant, touched upon the benefit that active recovery and cross-training can provide (the Zero Runner offers strength and flexibility training with its unique CROSS CiRCUIT program), and how quality technique as opposed to logging "junk miles" is crucial to staying healthy in the long run. As athletes, it is inevitable that we will face setbacks and injuries, but it is how we deal with them that will determine the outcome and future successes. Hopefully as more people begin to realize this, they will prioritize their wellbeing and the health of their athletes before anything else. With tools like the Zero Runner, active recovery and effective cross-training for injury prevention become so much more accessible, and not to mention can even trace your running gait to make sure that you are getting quality miles in! The best part is, the benefits can be experienced by everyone, ranging from beginner to elite athlete, expectant mother to injured runner, running enthusiast, or somewhere in between. I had such a great time learning about the new technologies that are available with the Zero Runner, including an app that syncs to your machine for real-time feedback on your stride. This will allow runners to improve workout quality and efficiency and I can't wait to see the Zero Runner continue to grow in popularity! I was bummed when I didn't win the machine in the raffle at the event, but who knows, if my future dream job is right around the corner, I will be able to treat myself! You seriously get so much bang for your buck (or $3,299 bucks to be exact) and our bodies will thank us for the investment.

If you want to check out more, visit the Zero Runner page on the Octane Fitness website, or their Twitter, Instagram, and Facebook accounts! Fitfluential will also be hosting a Twitter chat about the Zero Runner on December 2nd, so stay tuned and join in the fun to learn even more!

Looking forward to hearing you weigh in on what you think of this awesome new fitness tool :)
This post is sponsored by FitFluential LLC on behalf of Octane Fitness.

Monday, November 24, 2014

Pumpkin Spice Protein Muffins

Happy Monday everyone!!

As part of my "get shit done" campaign for this week, and my greater comeback to the world of blogging, I'm sharing with you a very exciting recipe! It's perfect for the upcoming holiday, and one that won't derail you from your goals, or feel like you're missing out on any dessert action :) These make a great travel snack too, if you are journeying to visit family and don't want to waste time stopping at a mediocre rest stop, or if you get hungry and happen to be stuck in traffic. Just me when I say these will come in handy :)

I have basically spent these past couple months of volleyball season perfecting this recipe, since it is the only thing I have really worked on in my kitchen lately, as you can see from my sad lack of blog posts. My team and my family (who visited last weekend which and it was incredible) have served as guinea pigs, and hopefully would agree that this is the best version!

Enjoy, and as always please provide me with some feedback when you make these! Blow up my social media sites with comments and pictures and I will be a happy camper :)

Pumpkin Spice Protein Muffins
Pumpkin Spice Protein Muffins

Pumpkin Spice Protein Muffins

  • 1 cup pumpkin puree
  • 1 heaping cup almond or cashew flour
  • 3 eggs
  • 1/4 cup coconut flour
  • 1/3 cup vanilla protein powder (flavorless or vanilla)
  • 1/2 cup flaxseed meal
  • 1/4 cup honey
  • 1 tbsp. pumpkin pie spice 
  • 1 tbsp. coconut oil
  • 1 tsp. cinnamon
  • 1 tsp. baking powder
  • 1 tsp. vanilla extract (optional)
  1. Preheat over to 350 degrees Fahrenheit
  2. Combine dry ingredients in a bowl, and whisk together.
  3. Crack eggs, separating egg whites into their own bowl, and adding yolks into the bowl with the dry ingredients.
  4. Into the bowl with the egg yolks and dry ingredients, add the honey, pumpkin puree, coconut oil, and vanilla exract, and blend well with a hand blender or mixer until smooth.
  5. Whisk the egg whites by hand (or preferably with a mixer) until peaks form. Add into the bowl with the batter, and mix with a spatula until the egg whites are fully integrated. The batter should feel on the thick side, yet light and fluffy.
  6. Grease muffin tins with butter or choice of oil (I use reusable silicone tins so I don't need to and it is awesome) and fill until each is about 3/4 full.
  7. Bake for about 30 minutes, then turn off and let cool in the oven with the door open.
  8. Enjoy!! 
Pumpkin Spice Protein Muffins

What are your plans for the holiday weekend? I want to hear about them, and whatever they are, I hope they include these muffins ;)

Please connect with me! 


Friday, October 10, 2014

A New Approach to Healtheasy

I haven't had a lot of time lately to make new recipes- just kidding, I haven't made a lot of time. If I really wanted to, I could probably find a way, but I have been spread pretty thin and the motivation just hasn't been there.

But the more I think about my lack of new blog posts lately, the more I realize that the concept of Healtheasy applies to more than just food. From now on, I'll be sharing more of my thoughts on productivity, empowerment, positivity, and observations from my life that can help others assess their own and encourage taking action to make change. Beyond just recipes, that is what's been on my mind the most lately, so it's what I can offer to share in order to impact you in the best way.

I thought of this idea as I was procrastinating by getting ready for class instead of working on my thesis like I had set out to do this morning: You can't gain respect without taking action first. Because without work and results, you have no substance to show for your words. We strive to gain credibility and and admiration from those around us, but we can't expect this without first providing something valuable for others first. If you want others to regard you in a positive way, you have to act accordingly, and with consistency.

I always think back my triathlon coach when I was little on bike rides in the morning: If you're not going the extra mile, someone else out there is. You have to be willing to do what your competition isn't. And I can't think of a better concept that is relevant beyond athletics and into personal and professional life. Do what you want, and do it in a way that adds value that no one else can offer, whether that be by leveraging your kindness, drive, consistency, integrity, intensity, experience or time.

So get to work friends! I know I'm trying to.

Tuesday, June 24, 2014

Cauliflower Gorgonzola Turkey Bake

I've been trying to get back on this blogging bandwagon for a while, but have been experiencing a little mix of distraction and lack of motivation. Between finals, a trip to China, starting an internship, celebrating my birthday, and enjoying the beginning of summer, I haven't made as much time for it as I would have liked, and there really is no other excuse.

Hopefully that will change however, beginning with this post! Sometimes all it takes is the first step to get the ball rolling again, which holds true whether it be blogging, starting a new workout routine, or making any other change. Personally, I will make sure to take better advantage of the opportunities I do have for cooking than before, since I might even be home for more than a couple hours at a time from now on. I just have to hold myself accountable and put equal priority to expanding this ongoing experiment and sharing more innovative, healthy, and easy recipes with you.

For now, revel in my comeback attempt with me by making this insanely easy recipe for current and future turkey and Gorgonzola lovers :)

You can make meatballs with this recipe too, or a classic meatloaf...same great taste however you like it ;)

Cauliflower Gorgonzola Turkey Bake

Cauliflower Gorgonzola Turkey Bake

Cauliflower Gorgonzola Turkey Bake

  • Approx. 1.5 lbs ground turkey
  • 4 cups fresh cauliflower (about 1/2 of a large head)
  • 2 small onions, finely chopped
  • 1 egg
  • 1 cup crumbled gorgonzola cheese
  • 1/2 cup sundried tomatoes (optional)
  • 2 tsp salt
  • 2 tsp sweet paprika
  • 1/2 tsp ground peppercorn
  • Preheat oven to 350 degreees.
  • Chop pieces of cauliflower into smaller, about 1/4 inch pieces (or pulse a couple of times in a food processor)
  • Place in a mixing bowl and add the ground turkey, along with all other ingredients.
  • Use a spatula (or your hands) to stir all ingredients together until they are thoroughly combined.
  • Grease a pan or baking dish that measures about 8x11 inches, and fill with the mixture (I sprayed with olive oil and used an oval pyrex dish)
  • Cover and bake in the oven for about 45 minutes. Uncover, sprinkle with additional Gorgonzola cheese if desired, and bake for another 10-15 minutes, or until thoroughly cooked and bronzing.
  • Enjoy with spinach or kale, grilled vegetables, quinoa, or whatever else you happen to be making! Please let me know how you like it :)

Have you ever lost motivation, taken a break, and then come back? I'd like to hear about it, and what you did to overcome it! Please connect with me here and on social media...


Thursday, April 24, 2014

Fried Egg Crepes

I've gotten really into making these egg wraps a part of my breakfast or a snack, and they have been pretty popular on my Facebook and Instagram, so I thought that I would do a quick write-up for you to detail exactly how I make this fun spin on eggs. It's basically a cross between an omelette and a fried egg, it is easy to make, and if timed just right you can easily break the yolk and spread it across the crepe like a topping, which is my favorite! And more importantly, check out the colors! :)

Fried Egg Crepes

Fried Egg Crepes

Ingredients (For 1 crepe)
  •  1 egg
  • 1/2 cup egg whites
  • fillings of choice (some of my favorite are guacamole, roasted asparagus, salsa, and/or organic ketchup)
  • salt and pepper to taste

Fried Egg Crepes

  1. Spray a medium sized frying pan with your choice of oil (I use olive or coconut which works great) 
  2. Warm over medium heat for approximately 30 seconds before cracking your egg in the middle of the pan. Add egg whites and tilt pan in a circular motion to spread evenly throughout.
  3. Cover, and let cook for about 2 or 3 minutes, or until the egg whites are settled or the yolk is cooked to your liking. This may also depend on the strength of your stovetop.
  4. Slide the "crepe" onto a plate and add desired toppings, sprinkle with salt/pepper, and roll.
  5. Enjoy! You can even cut the roll into smaller pieces to create a "sushi" appearance, or if you really want to share with others ;)
  6. Check out my facebook page for more cool ideas!
Fried Egg Crepes


Tuesday, April 22, 2014

Parmesan Onion Turkey Burgers

I hope everyone had an incredible Easter holiday, or just a couple of relaxing days off! I stayed in the city for the break, and spent some quality alone time in Manhattan, got some work done to get ready for the end of the semester, layed out to try and recover some of my spring break tan, and hung out with friends to celebrate. I ended up making these reeeally simple turkey burgers on Sunday, so easy in fact, that I bet you could even manage to make them after having a drink or two ;) We kind of just went at the platter of them with forks after I finished's a method of eating I would really recommend, but if you prefer, I am sure they would be great between some buns or other condiments such as sundried tomatoes or a fried egg as well :)

I am so very glad that the rooftop/grilling/warm weather season is FINALLY here after what seems like the longest winter. There are so many great things to look forward to in the coming weeks and months, in real life as well as the content of this blog, so make sure to check back for more new summer ideas and recipes soon :)

Parmesan Onion Turkey Burgers

Parmesan Onion Turkey Burgers


  • Approx. 1.25 pounds ground turkey
  • 1 large onion, roughly chopped
  • 1 egg (optional)
  • 1/2 cup flaxseed meal
  • 1/2 cup Parmesan cheese
  • 1 1/2 tbsp Italian seasoning (or equal parts basil, oregano, and thyme)
  • 2 tsp salt
  1. Preheat oven to 350 degrees Fahrenheit, or fire up your grill :)
  2. In a large mixing bowl, thoroughly combine all ingredients. 
  3. Form mixture into patties approximately 3 inches in diameter (or make them into meatballs!). It's ok if there are bigger pieces of onion sticking out, the patties will bind well as they cook.
  4. Place patties on a greased baking sheet or grill (I sprayed my electric grill with olive oil)
  5. Bake for about 20 to 25 minutes, or grill for about 10 minutes, then flip and grill for another 5 or until the patty is well cooked throughout.
Enjoy, and let the grilling season begin!!! Share the love please :)

Monday, April 14, 2014

Chicken Apple and Kale Casserole

Another week, another new post, and I promise it's another good one! We finally had our first potluck of the semester at the Roost this weekend (because every apartment should have a name, right?)...the theme was a simple celebration of April 12th, titled Another Good Ass Potluck. And it lived up to its name. Once again, everyone came through with a great assortment of food ranging from pasta to bacon and cheese stuffed mushrooms to bacon sauteed cabbage to apple pie to fruit salad to mac and cheese to guacamole to drinks from those who haven't discovered their cooking talents yet. I had spent all day walking around the city, and when I came back still didn't know what I was going to make. So I literally sat in front of my fridge and assessed what I had on hand until I came up with this casserole idea. And it was a try it for yourself! It's similar to my Sausage Kale and Egg Cake recipe, but is a bigger dish and a little bit more filling.

Chicken Apple Kale Casserole

Chicken Apple & Kale Casserole

  • 2 large chicken breasts (about 3/4 pounds)
  • 3 small, or 2 large onions
  • 3 apples (gala or fuji would work very well!)
  • 4 packed cups fresh, chopped kale
  • 2 eggs
  • 1/2 cup unsweetened applesauce (optional)
  • 1/2 tbsp salt
  • 1/2 tsp lemon pepper

Chicken Apple Kale Casserole

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Cut chicken breasts into small, approximately 1/2-inch cubes. 
  3. On a separate cutting board, chop apples and onions in a similar manner.
  4. Place meat in a large bowl, and toss with salt and pepper. 
  5. Add apples, onion, kale, and eggs and toss very well. 
  6. Transfer over to a greased baking dish (approx. 9"x13")
  7. Drizzle apple sauce over the top of the casserole
  8. Bake covered for about 45 minutes to 1 hour, then uncover and bake for an additional 15.
  9. ENJOY!
PLEASE share and let me know how it turns out!!


Monday, April 7, 2014

Apple Parmesan Roasted Asparagus

Happy Monday!

Somehow focusing on the rest of the semester seems to be proving more difficult every week, so I'm trying harder to force myself to be productive. I just remind myself to just hold out for a little more than a month and after after that I will be home freeee for the summer and heading to CHINA and working and not worrying about classes or pointless assignments. On that note, I registered for classes for next semester this morning, which is crazy since I figured out last week that I'm more than able to graduate EARLY. I hadn't realized this before, but it turns out that I don't even need to take a full course load next semester and still graduate a semester ahead. It's a scary realization but SO exciting at the same time...I will still stick around, but be able to take time to focus on planning out what my next moves are going to be after graduation...gotta love it!

In the spirit of getting things done, here is one of my favorite roasted asparagus inventions that I've been meaning to share with you:

Apple Parmesan Roasted Asparagus

Apple Parmesan Roasted Asparagus

  • Approx. 2 lbs. asparagus (about 30 to 40 thin spears)
  • 1/2 cup apple sauce (make your own in a crockpot or use store-bought, I recommend unsweetened)
  • 1/4 cup grated parmesan cheese
  • olive oil
  • salt and pepper
  1. Preheat oven to 350 degrees.
  2. Spray or coat a large baking sheet with olive oil, and set asparagus in a single layer on top. Spray the top of the asparagus as well, or toss lightly with additional drops of oil to coat.
  3. Drizzle apple sauce across asparagus, and again toss lightly to coat evenly.
  4. Sprinkle with salt and pepper, and top with parmesan cheese
  5. Bake for about 25 minutes or until asparagus is softened and the parmesan cheese starts to bronze.
  6. Serve warm by itself, as an appetizer, or as a side to your favorite meat! Top with additional parmesan if desired.
  7. Enjoy :)
Please continue to blow up the social media world with my recipes ;)

Wednesday, April 2, 2014

Simple Apple Meatballs (6 Ingredients!)

Hey guys!

There has been so much going on lately with school and real life (hard to believe right?) that I have been seriously slacking when it comes to posting new recipes. I will attempt to make up for it this month by catching up with all of the content that I have been lagging behind with. It is crazy to think that what I get out of this blogging experience is directly proportional to the amount of time that I put in, and moving forward I will try to find more time and implement more changes to make Healtheasy even better and more useful to you!! I am currently working on partnering with more companies, hosting more giveaways, and integrating more of a brand experience for you as part of my website, so if you have any ideas or suggestions, I'd love to hear them as always!

In the meantime, enjoy this beautifully simple meatball recipe that I made for our trip to spring break! I will share pictures of our amazing week in Florida soon enough. These meatballs were easy enough to have on the go, and along with my Banana Protein Bread Muffins, made for the best snack before we got to Key Largo, where we spent much of our time! :)

Apple Meatballs

Simple Apple Meatballs

  • Approx. 1 1/4 pounds ground turkey or beef
  • 1 cup of crockpot apples, mashed OR 1 cup of applesauce
  • 1/4 cup almond or cashew flour
  • 1/2 cup ground flaxseed 
  • 1/2 tbsp salt
  • 1/2 tsp. cinnamon
Simple Apple Meatballs
  1. Throw about 2 or 3 roughly chopped apples in a crockpot, and let cook for about 2 to 3 hours on high, or until the are completely soft. Let cool. Remove peels if desired, mash with a fork and set 1 cup aside for the recipe. You can also use store bought applesauce, but the taste will be much richer and more prominent if you make your own.
  2. Preheat oven to 350 degrees.
  3. Place ground meat in a mixing bowl, add apples, flaxseed, almond flour, salt, and cinnamon, and mix until all ingredients are thoroughly combined.
  4. Form mixture into about 1.5 inch meatballs and place on a greased baking sheet or in muffin tins to bake.
  5. Place in the oven for about 30 minutes or until the outer edges start to bronze.
  6. You are done! Serve alone, in a salad, with roasted veggies or fruit salsa (my sister's recommendation)
Please continue to like and share!


Monday, March 3, 2014

Roasted Eggplant Tacos

It's turning out to be another hectic week, but I thought that I would do a round-up of some of the smaller recipes that I have been making lately before moving on to some bigger projects I have planned to post later in the week. I have gotten feedback saying that these "mini recipes" are still helpful to give you a little better idea of what I come up with, so hopefully they can inspire to try some of these quick snacks.

It's probably wrong to call these tacos since they don't resemble their Mexican namesakes in any way, but I will do it anyways. Maybe a better way to put it would be Italian Tacos...which I think I like even better. Either way, they put an interesting spin on roasted eggplant! Not that I could ever get sick of roasted eggplant, but it's a fun thing to make if you have leftovers lying around :)

Italian Roasted Eggplant Tacos

Roasted Eggplant (Italian) Tacos

  • Eggplant, sliced into circles (the greater the circumference of the eggplant the better this will work)
  • Salt
  • Toppings:
    • Spinach or Kale
    • Ricotta and/or Parmesan Cheese
    • Choice of meat (I used strips of smoked turkey breast, but grilled chicken or any leftovers would also be good)
    • Marinara/Pasta sauce

Roasted Eggplant Italian Tacos

  1. Preheat oven to 350 degrees.
  2. Set your eggplant rounds on a cutting board or other flat surface, salt, and let sit for about 15 minutes to let them "sweat." This will get rid of any potential bitter taste when cooked. Rinse and set on a greased baking sheet (I like to use olive oil in a spray can) without overlapping.
  3. Roast for about 25 to 30 minutes or until it softens and starts to brown.
  4. Let cool, remove from baking sheet, and top each round with choice of toppings to make your "tacos." Stick back in the warm oven for a couple of minutes to reheat if desired. To eat, fold the eggplant with the ingredients inside and enjoy! These make a great snack or appetizer.
Please share!

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