Green stuff + What I Ate Wednesday

Good morning! Just wanted you to know that this is the cardio workout I’ll be doing this morning…

How was your St. Patrick’s Day? I participated in green-wearing three ways (besides being green and taking my recycling out to the curb):

1. Wore green to Pure Barre (yes, it’s green… mint green… whatever)


Hey guys… just me sitting here creeping since I arrive everywhere 6 hours too early..

2. Green aminos with a green watch


this stuff keeps me alive

3. Hulk gloves

I think my patients really appreciated me wearing these around today. It was hard to type up my notes though.


Anywho, how great is this weather?? My Girls on the Run team was pretty stoked to be outside for the entire practice Monday (until they complained it was too hot…). I brought them bananas for our pre-practice snack, and they went bananas over them.


what if all bananas came with these positive affirmations on them??

Brent and I also got out for a walk after work. So nice. And I found this bunny.



Now, back to our regularly scheduled What I Ate Wednesday!



Protein pancake topped with cottage cheese & strawberries


Thought it would be fun to show you what my lunch looks like packed up before I assemble it at work!


1 slice Ezekiel bread topped with spinach, tuna salad, tomato slice + 1/2 avocado with TJ’s garlic salt. Side of grapes.

Kidding. I totally forgot to take a picture at lunch yesterday, so you get plastic bag pictures today.



Kroger brand protein bar. 89 cents, score.

Also had some hummus + baby carrots when I got home from work.



black bean quinoa burger on top of red sauce + zoodles, topped with mushrooms. Holyyyy yum.

Hope you have a fabulous Wednesday!!

❤ Lady runners and spa lovers…check back in on Friday for a fun announcement and discount code!!


What did you eat today?

Any St. Patrick’s Day celebrations? Did you wear green to work?

Do you tend to arrive places too late or too early?

Where have I been?

I’m not sure. I needed a little bloggy break apparently, but I’m back 🙂 How are YOU? I am loving this Sunday sunshine!! Big upgrade from all the rain we’ve had lately (maybe that’s why I wasn’t blogging?? Cuddling up with Netflix was much needed after work this week).


That’s right… iced coffee weather. Hooray! My weekend started off with coffee too (the hot kind). My student’s last day was Friday, so I showered my coworkers with coffee blessings.


And I know what’s been on your mind… what in the world has Karina been eating for breakfast this week?? Well, I didn’t hold out on you, and I managed to take a picture of one meal this week!


banana, coffee, Ezekiel bread with homemade raspberry chia jam (for real – will share this easy ass recipe soon) & an egg

Friday evening, Brent and I met my brother for dinner. Yes, he exists, and we live in the same city yet never see each other. Need to up my sibling game!


We went to M.L. Rose for dinner and drinks while watching some basketball. I had some vino and the chef salad.


Chicken, avocado, egg, tomato, blue cheese, Brent’s pickles he gifted me (true love) with red wine vinaigrette (because 2 glasses isn’t enough)


So happy he’s back in town after this week. This is my unwashed hair/post-Pure Barre look

Speaking of Pure Barre… the challenge is going great! It hurts so bad, but I’m re-addicted to this wonderful workout. I’ve taken 9 classes so far (I cancelled today’s class while I was in line for a port-a-potty, beer in hand last night… oops). The new studio they opened in Nashville is gorgeous, and I want to live there. See, I even got my lucky number locker!


After class yesterday, I headed to Portland Brew with Brent for a coffee date. We did this last Saturday, too, so I wanted to recreate last weekend since I didn’t tell you about it.


Nonfat latte and a PUPPY

I was starving after Pure Barre, coffee date and grocery shopping (what a tough morning, right?). My friend Whitney texted me, and we made lunch plans! Here’s my St. Patrick’s Day weekend outfit… I get credit for green pants, right? Rainy day hair is the best.


I’ve been to Blvd a couple times for drinks, and always thought their menu looked good, so we headed there to try it out!


Why are your glasses so cute!!!

Whitney recently got engaged, so we had a great time catching up on the proposal story and wedding details. I had a couple mimosas and to eat, the quinoa falafel on a multigrain wrap with a side kale salad. Highly recommend this place… I need to try their brunch sometime!


Post-girly lunch, we regrouped, got the boys to put on some green, and headed to South Street. They had some of the garage doors opened upstairs, and it got me really excited for some warmer weather!


In fun mom fashion, I packed a bottle of green food dye to up the festivity of our beverages. The bartender was rather confused when she turned around and all of the beers were green. That’s right, MAGIC.


I am SO much fun… don’t you want to hang out with me? I’ll bring a different color with me next time.

We old folks were in the spirit, so we hung out at a St. Patrick’s Day party at the Greenhouse (remember when I tried to go there a couple weekend ago, and I thought it was abandoned? Well, it’s not). It was college party-style packed. Nappy Roots was there apparently, but I never saw them. It was a really cool place though! I loved all of the twinkle lights, and they had a huge tent in the back too.


Food was needed after our big party night, so Mexican it was! After shoving chips and salsa in my face, I had the chicken taco salad.


I think I made it through 2 sips of that margarita up there in the corner

Here’s what I’ve been doing workout-wise the past 2 weeks…

Weekly Workouts:



30min elliptical


Pure Barre


30min spin bike


OFF (snow)


Pure Barre


Pure Barre


Pure Barre



30min elliptical


Pure Barre


30min treadmill run (1.5mi @6.5mph, .5mi 4.0mph + 8% incline, .5mi @ 8.0mph)


Pure Barre


30min spin bike in the AM, Pure Barre in the PM


Pure Barre



Sunday Meal Prep:


– roasted kale


– protein pancakes (1/4c egg whites, 1/2 mashed banana, cinnamon, 1/4c oats, 1/2 scoop vanilla whey protein)

– green smoothies (spinach, almond milk, 1 scoop chocolate whey protein, 1 frozen banana)

– tuna salad (tuna, Nayonaise – yes that’s a thing, garlic powder, celery salt, dill weed)

– mushrooms

– spiralized sweet potato

– black bean quinoa burgers

So, these burgers are delicious. Mine didn’t stay together all that well, but it still worked.


– 2 cups black beans, mashed

– 1 cup cooked quinoa

– garlic powder

– 1/4c hummus (I used a Greek style flavored hummus)

– 1/2c feta

– 1/2c oats

– 1/2 onion, diced

After mashing up the black beans, add the other ingredients and mix well. Shape into patties and bake for ~20 minutes at 400* (flip them halfway through).


Took a break from cooking for lunch at Kay Bob’s


Lady Lynn (black bean hummus – I see a theme recurring today) with a side of fruit

annnnd, Sunday Funday oysters and drinks at Urban Grub!



Dinner… served the black bean burgers topped with mushrooms, over kale, with sweet potato curly fries on the side!


Happy Sunday!


Do you eat oysters?

Any St. Patty’s Day celebrations?

Did you miss me?? Good, because I missed you.

Friday Favorites and not-so favorites

Guess what’s baaaaack??


I woke up to a few inches of snow yesterday morning! It was the pretty snow, too… the kind that made me want to call in and then play outside all day. Alas, therapy never sleeps, so I made it into work without too much trouble. The main problem was waiting around to see if my 6am barre class was cancelled or not. It seemed that it was still on, but I couldn’t get my car defrosted in time to make the class. Womp, womp. My body could probably use a rest day anyway 🙂

Now, let’s jump into Friday Favorites (linking up with Heather)!


– Twice


I have used Twice to sell my clothing a few times now. They accept certain brands of clothing (listed on the site) that are gently worn (from the past 5 years only). You don’t get a TON of money for what you send in, but the best part about the service is the convenience! You type in your address after making an account online, then they send you this ginormous bag that you can stuff full of your no longer needed clothing (Spring cleaning, anyone!?), and shipping back to them is free! Then, they contact you to tell you how much they will offer you; you can accept this offer, or they will send items back to you (you pay shipping). Also, if they cannot accept something, they will donate the item(s) for you! Pretty cool. And I’m too lazy to list things on eBay sometimes, so this is a great option.

– Sushi night

Wednesday evening after work, my roommate, some of our mutual coworkers and I met for a happy hour/sushi dinner. What could be better?? We sat down around 5PM AT PM (forgive my jokes, I’m a little sleep-deprived), and quickly learned that all bottles of wine were half off. Done and done. Sara and I split a lovely Zin, and we all chatted about the ridiculousness of the therapy world.

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Miso soup and wine with the cold weather hit the spot! I started with a ton of edamame (why can I never spell that word??) and then went with the Rainbow Roll. Perfect evening!


– Pure Barre


How’d you know this one was coming? It’s been great having this workout back in my life! Always good to switch up the routine. There are so many muscles that are so sore that I forgot existed. Hello there, gluteus medius (I think that’s the only muscle I remember from PT school…)!

– Posh podcast


LISTEN! What an awesome podcast. DJs mix new music every week (and it’s free?!), and I promise you, my 30-minute solo spin session at the gym Wednesday absolutely flew by while listening to it. I didn’t plan out a certain ride, but I just spun to the music, and I was dripping sweat. There’s a good mix of old and new songs, and you’ll feel like you’re at a dance club (except that it’s 5am, and the thought of a dance club makes you want to puke a little).

– Pictures of my parents’ new puppy

Meet Callie!


This little sweetheart has joined the family! My sister and her fiance just picked her up yesterday and will be delivering her to her new parents this weekend. I have gotten so many adorable pictures of Callie on our family group text, and I can barely stand the cuteness. I’m so happy my parents decided (well, my mom decided 🙂 ) to get another dog. I think it will be such a good thing for my parents after Holly passed away… it’s difficult to fill a void like that, but a precious little one sure should help! I will get to meet her in April (TOO FAR AWAY), and I can’t wait to love on her!


Otis showing Callie how to pose for pictures. I don’t know how my sister gets them to do this.

Make Your Bed. Make Your Bed? Make Your Bed!

This article is so fantastic. I know it may seem like a petty chore, but I truly believe that making your bed has incredible psychological benefits. Whenever I was going through a tough time, my dad’s first piece of advice was always “make your bed every morning.” I was excited to see this article on Twitter the other day (I forwarded it to my dad, and he wrote back, “Duh!”)

What to do when you gain weight

Thank you, THANK YOU, Brittany for this awesome, honest post. I definitely related to it, and it has some great sane, realistic tips for getting back on track.

How to not lose muscle mass while marathon training and this weekly running/strength splits schedule

I always maintain my strength training while training for a half marathon, but it can be sporadic. This weekly schedule really intrigued me, and I may incorporate something like that into my next round of half training (ummm, September? I’m on a running sabbatical right now).

– Two Bad Bodies Insta


Ummm hello, ladies. So fit. These girls post some really creative and super difficult-looking workouts!

Now, for the “not-so favorite” part. The idea came from Heather’s post – it got me thinking about the things I’m most afraid of (aka the Friday Anti-Favorites). Let me know if you feel me on any of these!

My biggest fears…


So, I was going to type “heights”, but that’s not exactly true. I don’t mind being up high, like in an airplane or even standing on a mountain, but I can NOT be near the edge of any high-up surface. It makes me want to drop to the ground and crawl away. I am terrified of standing near way high-up balconies (even if there’s a sturdy railing). I remember even being at the top of the Eiffel Tower in high school (you are completely closed in at the top like a cage), but I could not get near the edge of it! I don’t mind if I’m on the top floor of a tall building as long as there are solid walls surrounding me, it’s fine. No open-air edges for me though! I can’t EVEN tolerate looking at this…


Chicago, I’d love to visit you sometime. But this… absolutely not. (source)

– Tight or crowded spaces

Thinking about being trapped in a tight space or being in a really crowded area (not crowds like at a concert or bar, but like at the grocery store and I get trapped in an aisle and can’t move). I guess just being trapped in general is pretty horrifying to me. I’m totally an aisle-sitter wherever I go!


I guess there’s a plus-side to crowds?

– Blood draws

I am so awful with getting blood drawn or watching blood being drawn. If I just think about it too much, I will get lightheaded. Pretty bad for someone that works in a hospital, right? It really is inconvenient, since I have to leave the room if the nurse starts up with those dang needles. If I have to get blood drawn, someone has to go with me (because I tend to pass out), I lie down, talk incessantly/obnoxiously to the nurse to get my mind off of it, then immediately eat something or drink juice right after. Whew, what a wimp! And I do apologize, Blood Bank… I hope to one day not be such a wiener and donate to you.

– ET

Yes, as in the Extra Terrestrial. I used to have nightmares about him when I was younger, and he still terrifies me. I can’t watch the movie when it comes on TV! My roommate in college used to turn on the movie to scare me, another good friend of mine (JESSICA) used to try to dress up like him and make alien noises, AND one year my parents each gave me a copy of the ET limited edition movie for Christmas. Ugh. Bikes with baskets kind of creep me out too. And no, I don’t like Reese’s Pieces.

– Tiny clusters of holes

DON’T LOSE ME ON THIS ONE, PEOPLE! Hear me out. It’s a real thing, and it’s called trypophobia. Look it up. If I look it up (to make sure I’m spelling it right), I have to cover up the images that they sneak onto the search engine page (RUDE and SICK, search engine creators!). I’m not technically afraid of them, I guess, but my gosh, seeing anything like this makes my skin crawl. Wasp nests, honeycomb, those awful seed pods they throw into otherwise pretty flower arrangements (whichever florist thought of that idea should be fired)… ugh, I could literally throw up.

Ok, moving on… so glad I got that last one off my chest. 🙂

I am so readyyyy for the weekend! Lucky me, not working this weekend again, so time to put on my party pants (aka my PJ pants)! Any big plans this weekend? I’ll be hitting up some Pure Barre classes and hopefully some Mexican food. Happy Friday!


What is one of your biggest fears?

What song is getting you pumped to workout right now? I need suggestions, because I finally downloaded Spotify!

Do you have a go-to sushi order? I usually order edamame for the table myself, a house or seaweed salad, miso soup, and either the rainbow roll or a roll wrapped in cucumber, yum!

At My House Survey

Morning!! Here’s a picture of my nephew doing yoga to start your day:

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Namaste from Otis

Hope your week is going great so far. I have some fun hump day plans with coworkers and my roommate after I get finished with Girls on the Run practice: SUSHI! Sushi and 5pm happy hour is just what I need before this supposed winter storm comes through (AGAIN??).

Here’s what my eats have looked like this week – another round of #WIAW !

What I Ate Wednesday



Svelte cappuccino protein shake & banana



Made my own lettucewich!


2 Romaine leaves, 1 Laughing Cow garlic & herb wedge, 3 slices turkey, 1/2 avocado, tomato, a few cornichons (the cutest of tiny pickles), garlic salt + oregano


green juice (1/2 jar)



2 hard-boiled eggs


baby carrots & hummus, pear



Shredded chicken, roasted mushrooms, kale & green beans, pureed cauliflower

I probably ate 17,000 handfuls of Goldfish at work too. Darn you, artificially flavored cheese crackers!

I’ve seen this At My House survey around the blogosphere lately and thought it would be fun to include in today’s post! I love surveys and learning random things about other people – do you remember the surveys/quizzes that we used to send around on e-mail chains forever ago (most likely in Comic Sans MS font)? Yea, loved those.

At My House Survey

  • Household chore I actually enjoy…

Washing dishes. Like, actually hand washing them. Maybe it’s because they get to air dry for awhile, and I don’t have to think about putting them away (a chore I do NOT enjoy).


so true.

On another dishes note, if rearranging/organizing dishes in the dishwasher counts, I’m a big fan. It’s one of my talents.


  • Biggest house disaster…

The house that my roommates and I rent had the water heater die on us a couple weeks ago. THE HORROR. No showering there for 3 days, and it was right when my friend Parker came in town! The floor of my closet could be considered disastrous as well. I just don’t know where to put all the shoes!

  • Before company arrives, I hide…

The piles of papers I leave on my dresser. I really need a desk, people!

  • Most recent music download…

Sugar by Maroon 5. Still obsessed. I downloaded Spotify finally, so hopefully I will be branching out to some new music soon!

  • The last thing I bought online…

J.Crew shorts for $20!!! This was a great deal I found at J.Crew Factory (I had a discount code too). My favorite white shorts are no longer wearable, and since they are the main (only) summer clothing staple I own, I needed to replace them.

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  • I hate to shop for…

Clothing. Ugh, I know, I’m not a real female. I do love shopping for workout clothes, and I occasionally will be in the mood to hop into someplace fabulous like Anthropologie. But, otherwise, I just order clothes online when I need something (see J.Crew shorts above)!


  • Favorite family ritual/tradition…

Christmas Eve, hands down. I love when our family gets together, has a couple cocktails at the house and then heads to dinner at our favorite Italian spot in Memphis on Christmas Eve. We have done this for so long, it always makes me feel so happy just thinking about it! We then usually drive around and look at Christmas lights afterward. I love this night’s tradition!



  • I sleep in…

In the winter, a long sleeve t-shirt. In the summer, a short sleeve t-shirt. 🙂

  • I have a style crush on…

Jennifer Aniston. Casual but put-together.

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 (source)           (source)

And dressed-up… simple and classy! Love her.

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  • I’m currently reading…

Me Before You by Jojo Moyes. So great so far. It’s about a man living with a spinal cord injury and a woman who is hired to work with him… it’s emotional, funny at times and has kept me intrigued so far!

  • How did I ever live without…

Trader Joe’s. I didn’t have one in Memphis, so it’s been a real treat having one so close by in Nashville. I love everything about it, and I actually look forward to grocery shopping now!


Your turn!!

Answer any of these survey questions!!:


What’s a household chore you actually enjoy?

Most recent music download?

What do you hate to shop for?

Style crush?

egg waffles + pure madness

Hi! Happy March! It’s been a productive little Sunday over here. I took my first Pure Barre class of the #PureMadness challenge, and ohhh man, I’m already sore.


It felt so good to be back at the barre. Love the burn. I fueled up for class beforehand with a protein pancake (1/2 mashed banana, 1/2 scoop Designer Whey vanilla, 1/4 cup egg whites), and today, I added a small smear of coconut oil on top. I don’t know why I hadn’t ever tried this before… so delicious and filling!


How adorable is that coffee mug? I received it as a hostess gift from the baby shower I helped throw last weekend. It’s the perfect size, and I love the monogram.

After Pure Barre, I hobbled my shaky legs over to WhichWich for my favorite Lettucewich!


I have been prepping my food for the week this afternoon and sipping more coffee! I just love Sundays.

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Speaking of sausage, I made an awesome breakfast this weekend, thanks to Lindsay! Brent and I had a quiet evening in on Friday watching the Grizzlies game with all the snacks.




After. So fancy, right?


Drinking Saturday Night Red on a FRIDAY. Wild.

I rocked my new Grizzlies shirt that my future brother-in-law gave me for Christmas. Love it.


Ok, sorry, back to the waffles. This recipe was super easy and delicious! Cleaning up the waffle iron was a lot easier than making actual waffles too, which I appreciated.


For 2 waffles, I used:

  • 2 eggs
  • 2 Trader Joe’s Maple Chicken breakfast sausages (browned on the stove then chopped up)
  • 1/2 diced Roma tomato
  • TJ’s Lite Mexican cheese blend
  • Egg whites – I added this after the mixture was on the waffle iron until the iron was covered enough

I added 1/2 of the mixture to the waffle iron, added some egg whites, spread the ingredients around evenly, and let it cook! Voila!


Fabulous breakfast. Brent enjoyed it too! The maple chicken sausage was a great idea – I had never bought this kind before. I think buying pre-crumbled turkey sausage would be easier for next time, though. AND I think adding some kind of sweet potato hash on the side would be just lovely. 🙂

Before whipping up the waffles, I got to watch some seriously great Saturday morning television. I watched a couple episodes of The Hills on demand



So worthless. I love that show. After I caught up with Justin Bobby and company, I flipped over to do some serious infomercial watching. I could watch those fitness infomercials for hours. I’ve seen all of them already, too, but I still rewatch them. I should learn to sleep in on the weekends.

Moving on with Saturday, Brent and I grabbed lunch at Edley’s BBQ. My first time there! I ordered the Southern Salad with turkey, minus the bacon. And I gave Brent my croutons. The smoked gouda cheese on there was on point. Yum.


We tried to go to this cute bar called Green House (it actually is a green house), but it seemed abandoned… I did get a picture to show you how pretty the weather was! Always nice to see some sunshine.


let me in!!

We found a fine second choice though and sat down at the bar at Blvd. The bartender convinced me to try his special champagne concoction as opposed to a regular mimosa (he probably thought it was a safe bet to ask me after I ordered it “light on the orange juice”). He called it a Roosevelt: sparkling rose, grapefruit juice & sloe gin. At first, I said no, since gin and I don’t really agree with each other (mostly because of a certain night in college involving gin and me dressed up as one of the Brokeback Mountain cowboys..yeaaaah, anyway..), but he explained that sloe gin is more of a plum-flavored liqueur similar to Chambord. I’m always on-board with Cham-bord, so I gave it a go! It was super refreshing and PINK. Prettyyy!


I wanted another cocktail when I got home, so I made this drink I’ve been dying to try!


Champagne + kombucha (I used the Guava flavor – incredible). It’s basically a health drink.


New besties.

Dinner was at Mafiaoza’s. It’s one of my favorites and always reminds me of my & Brent’s first date (AWWWWWWWW!). Started with the bruschette (they were huge!).


Then I had a slice of pizza with broccoli and mushrooms. So cheesy and wonderful.

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Now that you’ve taken in all of those calories via your eyeballs, I’ll share the workouts I did this week!

Weekly Workouts


Sculpt routine from Beach Babe DVD


Back workout (lat pulldown, rows, etc)

45-min spin class


Winter Shape Up workout #1


Tone It Up treadmill workout


Tone It Up beach yoga & inner & outer thighs


OFF/walked from the car to restaurants & bars


Pure Barre

Weekly Prep


Everything white & green!

– Green beans (roasted with minced garlic cloves & salt)

– Roasted kale

– Green juices (1 cucumber, spinach, juice from 1 lemon, 3 kiwis, 1 serving TJ’s cucumber water all blended together and distributed into 3 jars)

– Shredded chicken (cooked in the crockpot with chicken broth, oregano, garlic)

– Hard-boiled eggs – You guys. I went 12 for 12 with successfully peeling my hard-boiled eggs today!! That NEVER HAPPENS. It’s going to be a great week.

– Pureed cauliflower


The pureed cauliflower is new to me! It’s supposed to be like a healthier version of mashed potatoes, and I love it. A lot. First, I boiled one head of cauliflower (I chopped it up into florets) until soft.


Then, into the blender, along with a little unsweetened almond milk, salt, pepper and garlic powder.


I am in serious need of a food processor. My wimpy blender did the trick though!

I’ve got some good eats lined up for the week! But, for dinner tonight, I needed more pizza. I decided to make a less greasy version tonight.


Zucchini pizza boats! I sliced each zucchini in half, scooped out some of the middle and added some TJ’s pizza sauce.


Left to right: add sauce, add sliced tomato, add cheese (TJ’s Lite Mexican blend), top with roasted mushrooms and Italian seasoning. Pop them in the oven at 350* for about 20 minutes or so (I should have left mine in a little longer – the zucchini wasn’t as soft as I’d like it!). EAT.


Probably going to make some more homemade frozen yogurt to go along with The Walking Dead tonight. Anyone else watch it? It’s a little unsettling to watch right before bed, so I usually read blogs during it 🙂 Hope you had a good weekend!!

—> Since it’s March, I updated my 30 before 30 list!


Have you ever made pureed cauliflower?

What did you do all weekend? Drink any champagne?

Am I the only one that watches infomercials?? What’s your favorite one?

treadmill tabata + incline workout

Hello friends and Happy Friday to you! I was going to share an awesome circuit workout I did a few weeks ago today, but somehow after putting the written workout on my bed next to my laptop and then leaving the room, I lost it. I have literally looked everywhere (laundry, trash, a package I’m shipping…), but no luck! Thank goodness it’s almost the weekend, whew.

Instead, I’ll be sharing a treadmill interval workout that incorporates some tabata training. AND it’s only 20 minutes long. Stay tuned.

Wednesday night, I got to meet up with an old high school/college friend for happy hour. Alex was in town for work, so Brent and I met him at Jonathan’s Grille for ladies’ night.

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this is exactly what the three of us looked like. SO MUCH FUN AND LAUGHTER.

We had a great time catching up and drinking double-pour wine at 4:00pm.

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Jonathan’s doesn’t mess around with happy hour. I can’t even handle these pours.


Since I’m typing this post on Throwback Thursday, I thought you’d be interested to know that in college, for an All Sing charity, Alex and I recreated the Dirty Dancing dance for the entire campus (or at least it felt like the entire campus was there). It was one of my favorite memories from college, because we practiced SO much and I was SO nervous, but we pulled it off great! Maybe if you’re lucky (and if I can figure out the technology, so… fat chance) I’ll share the video some day.



So, let’s get into some Friday Favorites before I share the workout with you! Linking up with the lovely Heather today for #FFavorites!


Friday Favorites

– Preds win, you win

Every time the Nashville Predators win, you can get a free medium coffee at Dunkin Donuts using the app. The Preds win a LOT, so they give away a ton of coffee.


I always end up getting two coffees, so if you’re my favorite coworker of the day, you get a prize! Thank you, Preds. I will go to one of your games one day.

– Starbucks breakfast

Speaking of coffee, this breakfast from Starbucks hit the spot yesterday. This breakfast is nothing new to me, but it needs some recognition here on my Friday Favorites list.

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swirling blonde roast. whoa.


spinach feta wrap. my favorite.

– wycwyc podcast

I have been loving this podcast lately. wycwyc stands for “What You Can When You Can” and I so believe in this concept. It presents healthy living in a balanced, non-stressful way. Life can throw curve balls at any time, and as long as you do your best (do what you can when you can) in the given moment/situation, then you are heading in the right direction. For example, when the gym was closed because of snow last week, I set up my yoga mat in my tiny room and did some YouTube videos; it may have not been a full-out calorie-blasting spin class at the gym, but at least I got myself moving. Healthy living is a balancing act, and I think aiming for perfection will set you up for failure.

I am super excited that there is a wycwyc book coming out soon! Pre-order it!!


– This treadmill workout. It’s an old workout I wrote up years ago, but the workout I did today from the Tone It Up weekly schedule kind of reminded me of it. It incorporates tabata (4 minutes of 20 seconds full effort, 10 seconds rest) and incline running. Inclines always get my heart rate up fast, even more so than speed work usually. Here you go!


During the tabata 10 second rest periods, I will carefully jump off the treadmill by placing my hands on the treadmill first, then hopping both feet apart to the sides of the treadmill to straddle the moving belt. Be careful hopping back on during the 20 second “on” periods! I won’t let go of the ‘mill with my hands until my feet are down and ready to take off running. Please adjust speeds as needed – don’t try to be a hero and end up flying off the back of the treadmill… do what works for you.

The incline part is a killer. It’s a gradual climb where you get a sort of “break” (ok, not really, because the incline is at 140935098%) to walk for 30 seconds and then run for 30 seconds. Don’t let the slower speeds fool you – the inclines increasing will have you almost running at your normal walking or slow jogging speeds. HAVE FUN!

– lululemon’s new arrivals

They just about gave me a heart attack yesterday morning. I have been very good about not getting worked up over lulu/I banned myself from the store. BUT, GUYS. Their new If You’re Lucky items are… I don’t have words. I pinned everything I want (find me on Pinterest here – let’s be friends and share things), so if anyone wants to buy me any of the following items, I will start giving you my free Dunkin Donuts coffee.



Ok, I’m glad I got that out. They are just so pretty… and I still don’t own pants with mesh detailing, and this is a major problem.

Hope you all have a lovely weekend! Any big plans? Brent and I were supposed to go away for a cabin weekend, but the snow in East Tennessee kind of messed up those plans!

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Good job, Nashville snow! You stay on the trees and off of the road!!

Cancelled plans are always okay in my book though, and I’m looking forward to a relaxing weekend!


What are you loving this Friday?

Choose: treadmill hill or speed work??

Any other lululemon addicts reading? Let’s form a support group and save our money together.

Any snow where you are?

chocolate fro-yo with peanut butter sauce. yes.

Gooood morning! I have a special treat for you today. It’s going to be a quick post focusing on food (perfection, right?). I made some excellent frozen yogurt last night (which you know if you follow me on Twitter), and my friend Gina was asking for the recipe, so I thought it would be kind of me to share the love. First, I’ll tell you about my eats for this week!

What I Ate Wednesday


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Blueberries and blackberries in a bag, egg whites + Laughing Cow wedge + 1/2 avocado


This is what it looks like all mushed-up. Sorry for the dark picture… I refuse to turn the lights on at work in the morning.

Despite the ugly picture, this egg white combo is delicious. What I do is spray a glass tupperware (you could also use a coffee mug) with Pam, then pour liquid egg whites in, add a Laughing Cow garlic & herb cheese wedge, cook in microwave for about 2 minutes. Once the egg white is fluffy, I add 1/2 an avocado and mash it all together. Easy and portable for those of us who eat breakfast (in the dark) at work.


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TJ’s low carb whole wheat tortilla wrap, hummus, spinach/kale, tomatoes & cucumber with a gigantic apple on the side


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sunflower butter + banana. I break up the banana into pieces so I can dip it. It’s no queso and chips, but I love any snack that involves dippage (GO AWAY, squiggly red line, that IS a word!)

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Svelte cappuccino protein shake

I found these protein shakes at Costco after seeing them on Jennifer’s blog. Great find! They are filling and do taste like cappuccino.



taco salad with salsa chicken leftovers for the win! (I totally typed “wine” at first instead of “win”… hmmm)

Okay, let’s get to the good stuff. While watching The Bachelor Monday night, I whipped up some awesome frozen yogurt and added a peanut butter sauce. And it’s all HEALTHY. Chris’ relationships with these girls on the show, however, are not healthy. So it all balances out.


Serves 2


– 3 frozen bananas

– Cocoa powder

– Unsweetened vanilla almond milk

– Chocolate flavored protein powder of your choice (I used Designer Whey)

– 1 packet Truvia sweetener

– PB2

– Unsweetened shredded coconut (optional)


1. In a blender, blend together 3 frozen bananas, 2 tbsp cocoa powder, 1 scoop protein powder, Truvia packet and enough almond milk to get everything going (it’s going to have the consistency of a thick smoothie)

2. Pour mixture into two separate bowls and pop them in the freezer for about an hour

3. For the peanut butter sauce, mix 3 tbsp PB2 with enough almond milk to make a thick (but drizzle-able) sauce – just add the milk a little at a time while stirring. You can’t really mess it up!

4. Pour peanut butter topping over both bowls of fro yo, then add coconut and a pinch of cocoa powder to make it pretty 🙂

You can add other toppings like granola, nuts, etc! Go crazy!

Order PB2 here. It’s available at many grocery stores now, too. If you haven’t been introduced to PB2 yet, welcome to your new, awesome life.


—>Tip for freezing bananas: when banana is ripe, peel it (do not freeze them in their peels! It doesn’t work!) and wrap in aluminum foil. Freezer it.

Hope you get to try this recipe! It’s pretty delicious. Now, if it would just get a liiiiittle warmer outside, I could fully appreciate this cold dessert! Hope you’re having a great week – I’ll be back on Friday with some Friday Favorites.

While on the topic of food, I wanted to recognize that National Eating Disorder Awareness Week is this week, and that my heart goes out to those who personally are affected or loved ones are affected by any of these disorders; I pray that you will come to find peace with your body and within your mind, and I wish I could give you a big hug.

Here are a couple posts I’ve read this week by amazing women (who co-wrote the book Body Peace) that were very touching if you are interested (and if it will not spark any harmful feelings/thoughts within you – please take care of yourself!):

NEDA Week: A Lesson In BELLYpeace from Heather’s blog

National Eating Disorder Awareness Week & Why It Hits Home from Kasey’s blog


PB2 fan?

Thoughts on The Bachelor this week? Not really, but so ready to see these girls duke it out on The Women Tell All next week… always a good time!

What’s your favorite go-to protein snack?