Oatmeal Egg White Pancakes

Oatmeal Egg White Pancakes

Beat together 1 egg white, 1/4 cup quick oats, 2 tbsp of ground flaxseed meal, 1 tsp of brown sugar (agave nectar or honey is good too), 1/2 tsp vanilla extract and a few shakes of ground cinnamon. Heat a frying pan and spray with coconut oil. Spoon the mixture into the pan and wait for the edges to start bubbling. Then flip and cook each side for a couple mins until firm. Makes 1 pancake which is plenty for me but double the recipe if needed!

So if we are being honest, these pancakes are dense and a little dry so I eat them with a scoop of plain Greek yogurt, mixed berries and more cinnamon. The mix of protein, whole grains and fiber is filling and and is a great pre-workout breakfast (or snack). The great thing about these is that you can make them ahead of time and freeze them! If you’re like me and eat breakfast in your car several mornings a week, instead on the yogurt, spread a teaspoon of peanut butter and top with sliced banana.

Portion Control

Portion Control

See the guilty look on their faces? I bet you feel the same way after polishing off a bag of chips, box of cookies, bottle of wine…

Nutrition tip: Never eat anything straight from the package. Unless it’s a single serving! Serve yourself 1 portion (check the label to see what an actual portion is). Not only will you be mindful of the amount you’re consuming, but you’ll take time to savor it!

It’s a great lesson to teach kids early on. We should be enjoying our food, taking our time eating meals and snacks and listening to our hunger cues. For kids getting their own snacks, or adults who lack discipline, single serve snacks are a great option. Like to buy in bulk? Stock up on snack size bags or containers, and divvy up before the urge to inhale the whole bag hits.

Set yourself up for success. Preparation is key, make it easy and it’ll be easy!

Why “Rescue Your Down Dog”?

Why “Rescue Your Down Dog”?

Why should you rescue your down dog? Or rescue any dog for that matter. We hope you’ll join us for the first ever RESCUE YOUR DOWN DOG event on Thursday, May 28th. And here’s why…

We were dog people. We had two pure bred Boxers, great dogs. Loved them. And then life got crazy. moved homes, career, babies, etc…

Fast forward a few years: Life is (a bit more) settled. We built a home with lots of space and a great yard, and those babies were now kids. Kids that wanted puppies. We were ready.

In the years since we bought our first Boxers, we became friends with the Backes’. I watched Kelly and David take their passion for animal welfare and homeless pets and create an organization that educates the public about making responsible decisions regarding pets. Originally, I supported them because that’s what friends do. Now I support Athletes for Animals because their mission has changed our family’s life.

I used to think rescuing a dog meant taking in a sickly, 7 year old Pit Bull missing a leg. Or something like that. I’m not alone in my misconception about shelter pets, which is why I want to share my experience.  I had no idea that there are all kinds of dogs available for adoption – pure breds, mixes, older dogs and young pups! Kelly taught me about animal shelters and the adoption process. She showed me where to look for a pet that would suit our family. There are great online resources, such as national adoption databases, that make it easy to search for the perfect pet.

I found our pups in Kansas. Yes, plural. I adopted two. They were 8 weeks old and about 10 pounds when we brought them home. Lacey and Lola will turn one May 24th. They are the sweetest, most protective, loyal and affectionate dogs. The Boxer-Great Pyrenees sisters are gentle giants, now over 80 pounds. I’m down a rug or two, a favorite pair of boots and often wear dog hair on my yoga pants, but I can’t imagine our lives without them.

I’ve heard people say rescue dogs make the best pets because they know you rescued them. I believe it.

For more information on pet adoption or how you can help make a difference, visit AthletesforAnimals.org.

TRX Workout

TRX Workout

I love a good TRX workout. Suspension training brings Pilates into the gym. Balance, flexibility, core strength are easily adaptable to all fitness levels by merely changing the angle of your body or your position relative to the anchor point.

We did this exact workout in class on Wednesday morning and I’m still sore. 2 days later. In all the right places.  See for yourself…

Round 1:
Chest press-12
Squat jump-15
Tabletop row-12
Pistol squats-12
3-4x

Round 2:
Standing rollout-12
Sprinter lunge-12
Torso rotation-10
Pike/pushup-10
3-4x

Round 3:
Bicep curl-12
Hamstring curl-15
Kneeling tricep press-12
Front split-10
3-4x

Enjoy!