Protein Pancakes

Happy Saturday!

One of my favorite weekend breakfasts is pancakes. I’ve make “paleo pancakes”, which use almond flour and other paleo products, but these take the cake! I found Kodiak Cakes “Power Cakes” mix at Costco, and I have to say, it’s well worth spending the $12 on. This pancake mix is made with whole grain oat & wheat flour and a whey protein blend.

Power Cakes

1 cup mix to 1 cup water

*To get the highest protein content, replace water with milk and add an egg per cup*

Toppings

  • I love topping my pancakes with fresh fruit, especially berries.
  • For some sweetness, top with honey, agave nectar, or maple syrup

For two people, we normally make 2 cups worth and sometimes we still have left overs. The left overs are amazing the next day in the toaster! We also like to prepare some chicken sausage (Costco as well) to go with the pancakes.

Have a great weekend!

 

Slow Cooker Beef Stew

This is a great cold day meal and it’s super easy to cook! My recipe is based on the “Mexican Slow Cooker Stew” recipe from Everyday Paleo (available on Amazon). This recipe turns out different every time, but it’s always delicious!

  • 2 lbs of beef stew meat
  • 1 small red or yellow onion
  • 3 garlic cloves, minced
  • 1 tbsp cumin
  • 1/2 tbsp chipotle or chilli powder
  • 1 tbsp oregano
  • 2 tsp sea salt
  • 2 tsp black pepper
  • 1 carton of beef broth
  • 3/4 cup tomato sauce or crushed tomatoes
  • Anything else that you’d like to throw in to complete your stew
  1. Mix all dry spices in small bowl.
  2. Place beef, garlic, and onions in crockpot and turn on low.
  3. Add spice mixture and mix well.
  4. Next, I add 1 cup of raw baby carrots, 1 bell pepper, diced, and 2 uncooked potatoes, diced (left over from Thanksgiving). These are optional, but taste great in beef stew (:
  5. Add the carton of beef broth and tomato product. Mix well.
  6. Cook on low for 8 hours or until beef is fall-apart tender.

 

 

How to Tabata

Tabata workouts are my favorite workouts. I enjoy the intensity and I love that I don’t get bored or lazy half way through! Choose a few of your favorite workout movements to build your own “tabata” workout.

How to “Tabata”: For each movement, 1 movement at a time, work for 20 seconds, rest for 10, work for 20, rest for 10 and so on until you hit 4 minutes. Take a 1 minute rest and repeat this pattern for the next movements on your list. The idea is to work at a high intensity for 20 seconds and recover during the 10 seconds.

I like to choose 6 movements so that my workout lasts 30 minutes. Trust me, those 30 minutes fly by FAST.  You can add more or shorten it based on how much time you have. Here is my workout from last night:

Tabata: work for 20 seconds, rest for 10, 8 rounds each movement

Row:  (0:00-4:00)

Rest 1 minute (4:00-5:00)

1 arm kettle bell press, alternate arms (5:00-9:00)

Rest 1 minute (9:00-10:00)

Box jumps (10:00-14:00)

Rest 1 minute (14:00-15:00)

Kettle Bell Swings (15:00-19:00)

Rest 1 minute (19:00-20:00)

Ab Slings or V-ups (20:00-24:00)

Rest 1 minute (24:00-25:00)

Airdyne Bike (25:00-29:00)

Rest 1 minute …You’re done!

Equipment needed to replicate this workout: a rowing machine (Concept2 Rower), stationary bike (Airdyne), kettle bell (any weight you are comfortable with), ab slings (attach to a pull up bar, or you can do “v-ups” on the floor instead), and a box (or anything sturdy you can jump onto safely).

 

First Steps

Hi Friends!

Welcome to my blog! My name is Vicki and I am a 28 year old elementary school teacher, a wife, a traveler, and an aspiring photographer. I developed a love for fitness after discovering Crossfit, of which I was a member of for 3 years. My husband and I now workout together in our garage, where we have built a mini Crossfit gym. I created this blog as a motivational tool for myself to get back to my healthy eating and workout habits after falling short during Thanksgiving break. I know that I can’t be the only one that this happened to, so hopefully you will find some sort of inspiration in my blog as well!

Over Thanksgiving, my husband and I were lucky enough to travel to the East Coast to visit my extended family and play tourists for a week. When we go on vacation, we tend to eat and drink like it doesn’t matter, even though we are no where near close to keeping up with our normal workout routine. We walked a few miles every day during our adventures, which was a decent start.

My plan for this blog is to post travel workout & eating tips whenever my husband and I are out of town, provide you with new recipes I have found or created, document the workouts we complete in our garage, and provide some inspiration to people who think that because they work full time, they can’t make time to workout. I too have to MAKE time to workout and to prepare healthy meals. I choose to make health a priority. Making a healthy life style a priority is the best way to see progress and will allow you to reap the benefits of your hard work!

I hope that you are able to find motivation alongside me, whether you have never worked out a day in your life or are trying to hop back into your routine like me. Enjoy!

<3 Vicki Brands