Turkey Egg White Muffins

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I have a great breakfast option for y’all today. Turkey Egg white Muffins. They’re quick and easy and taste delicious!

As I was writing this, Sawyer woke up from his nap early. I had the usually reaction of “uhhhh why!!!”.  I went upstairs to check on him and he had thrown his cozy out of his crib onto the floor. *cue eye roll*. I could tell he was still tired, so I picked him up and started to singing to him. He immediately relaxed and started closing his eyes. I finished the song and set him back down. This isn’t a significant incident but, he was just so sweet and it just made so grateful to be his mom. I just love him so much!

Lately in the mornings, I’ve been making Sawyer oatmeal or protein pancakes (LOVE Kodiak Cakes!! ) And by the time I’ve made my breakfast ( I’ve been eating an egg white omelette lately) Sawyer is CRAZY and never lets me eat breakfast. I needed something ready to go. Because that is how my life is now. Go go go. Enter in these Turkey Egg White Muffins. I batch prepare so I can have them for week. They’re high in protein and a great volume food. Meaning I can eat a lot and without having to worry about calories.

I hope you try these, but more importantly I hope you like them!

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Turkey Egg White Muffins

A Great breakfast option to make ahead and have ready whenever. 

Course Breakfast
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 65 kcal
Author Clara

Ingredients

  • 1 cup cooked ground turkey 99% lean
  • 2 cups chopped spinach
  • 1 cup egg whites
  • 2 eggs
  • Salt and pepper to taste
  • 3 tbsp shredded mozzarella low fat

Instructions

  1. Set oven to 350 degrees. Grease mini muffin tin and set aside. Whisk together eggs and egg whites & season with salt and pepper. Split turkey and spinach evenly between muffin tins. Pour egg mixture over each muffin. Place in oven and bake for 15 minutes or until cooked through.

    Top with Trader joes Everything But the Bagel Seasoning, salsa, greek yogurt or avocado and eat with a side of sprouted toast. 

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FRIDAY FAVORITES: Workout Clothes

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In the spirit of treating myself/loving myself, I bought myself a new workout outfit. Let me tell you. I love them. so. much. Ive been sticking to and hitting so many of my goals, it was gosh darn time to get a new outfit! This isn’t sponsored, I just want to share some of my favorite workout clothes that are genuinely comfortable, and functional. Some of my workout clothes just won’t stay put, leggings fall down or tops ride up.

ALSO why is shopping for cute workout clothes so much fun?? And so much more comfortable than regular clothes. Athleisure foreverrrrrr!

I’ve been wanting a crop top for so long, and now that my boobs are smaller (exercise/no more nursing for the win!!) I can finally wear them and don’t need a huge amount of support. And a girl can always use more leggings am  I right?

I’ve seen outdoor voices around instagram, but when one of my favorite fitness ladies recommended them, I knew I had to try.

I ordered the Slashback crop in blush. You guys!!! Its so comfortable. Back to me saying I didn’t need as much support anymore for the girls. I don’t, but I was surprised at how supportive this crop was! It’s so flattering and sweat wicking so a major WIN in my book!

I also ordered the Warmup Legging in Oatmeal. One word. HIGH RISE. Why do they make anything else! These leggings stay put and look great. i’ve had trouble in the past with leggings slipping down, but these past the test. BIG TIME

Some of my other favorite workout brands are

Senita Athletics: Some of my favorite leggings are from here! They are high quality and functional pieces at affordable prices. They also offer a nursing friendly line for all my post partum mamas!

Old Navy: Really functional pieces at great prices

lululemon (of course): My splurge brand 😉

What other workout brands do I need to know about?

 

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One Pan Sausage and Veggie Bake

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The weather this year is all over the place; yesterday it snowed all day, today clear blue skies. Today I’m sharing a recipe that’s perfect for any kind of weather-rain or shine! This sausage and veggie bake is a perfect weekday meal that only takes about 10 minutes to prep and the whole family will love!

Okay seriously this is one of my go-to meals right now and everytime I see this picture my mouth starts watering because it is SO. GOOD. This sausage and veggie bake is totally customizable to whatever veggies you like, so easy to make, and can be cooked in one pan so its super easy to clean up too! I love making this meal because my two year old and my husband both love it so I sneak in all kinds of vegetables. I also like to serve this bake over some rice and it makes for a nice warm comforting meal.

Sausage and Veggie Bake

-1 package chicken sausage ( I like the chicken and apple kind)

-2 medium zucchini

-4 medium carrots

-5-6 small red potatoes

-jasmine rice

(You can also use other vegetables, such as broccoli, peppers, mushrooms, etc. Whatever you like!)

1. Preheat oven to 350. Line a baking pan with foil or parchment paper, or spray with cooking spray.

2. Start chopping up vegetables, cut up potatoes, carrots and zucchini. Also chop the sausage into thick slices.

3. Cook rice in a separate pot.

4. Combine sausage and veggies onto the pan, drizzle with olive oil and sprinkle with salt, pepper, and oregano. Cook for 15 minutes or until potatoes and carrots are soft.

Let me know if you try it and tag me in your pics on instagram @hellofit_ali! Enjoy!

What I Want My Daughter To Know About Self Love

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February is the month of love, but today we’re talking about a special kind of love: self love! The concept of self love has been really popular lately, which is awesome, but it’s still a big challenge to truly feel self love for a lot of people. Today I’m going to list the things that I want my daughter to know about self love.

When I found out I was having a daughter I was so excited and happy, but I also felt a sense of responsibility for all the things I knew I was going to need to teach her someday. The opportunity to teach her and guide her is one that is so exciting to me, but I also worry about making sure I teach her the most important thing she’ll need to know as she grows into a woman someday. (Also there’s a great book called What I Told My Daughter that you should definitely check out if you have a girl!) So I wanted to start this new series here called “what I want my daughter to know” so that someday I can share these thoughts with her. I’m starting with self love because I believe it’s something that just about every person on earth struggles with, but that no one really talks about. Let’s break it down and dive right in:

What is Self Love?

Self love is being able to see and recognize your divine self worth, and caring about your own well-being and happiness. It is being able to love yourself based on who you are as a person, and not based on any external circumstances, like what you look like, how many friends you have, what you’ve accomplished or anything like that. It is an internal feeling, and it’s not always easy. In fact, most of us struggle with the way we feel about ourselves. But that is totally normal and okay. If it’s something you’re having a hard time with, don’t worry, you can always improve your feelings of self worth!

Self Love Reflects Self Talk

Self talk is the way we talk to ourselves(duh), and it can have the biggest affect on how we feel about ourselves. Most of us talk to ourselves all day long without even realizing it, but it’s important to stop and pay attention to this as often as you can. If you don’t catch it you could have some really negative thoughts going through your head all day long without even realizing it. But if you decide to make a conscious effort to improve your self talk daily, you can start to see drastic differences in the way you feel about yourself. You can start with daily affirmations or mantras and use those until it feels more natural and easy. Here are some common affirmations that you could try. The key is to choose a saying that resonates with you and that you have an emotional reaction to it.

Self Love Starts With Self Care

Taking care of your outside environment can have a huge affect on your self love. Doing the simple little things to take care of yourself is how you show your love for yourself. Just like you show your affection for your spouse or kids or friends, you should show affection for yourself often as well. Self care can be shown in many different ways, and should be customized to YOU. But it should always be something that makes you feel good, happy and well taken care of. Something that makes you feel a little more loved. Here are some of the things I like to do when I need to practice some self care:

  • Take a bubble bath with a good book
  • Get a massage
  • Do a little shopping (by myself is better)
  • Take a Nap
  • Put makeup on and get dressed in comfortable clothes

Self Love Is A Practice

Let me be clear, I don’t always love myself. I don’t think anyone does. It takes time and effort. It is a process and a practice. It is something you have to work on every single day. The daily practices of affirmation, self love, meditation and positive self talk can all be done to help improve your self love, but they are practices which means they must be done regularly. If you stop doing all of these things you can’t expect your relationship with yourself to flourish. Just like if you neglected a relationship with another person, if you neglect yourself the relationship will suffer.

Ways You Can Improve Your Self Love:

1. Notice Yourself Everyday

Everyday you do tiny things to take care of yourself that go unnoticed. Every day you do something hard, or awesome, or cool that goes unnoticed because you’re not taking the time to acknowledge yourself. Praise yourself for the awesome things you do everyday, like getting up, brushing your teeth, showing up even if you didn’t want to. Start noticing the little things you do and give yourself credit for it.

2. Accept Yourself Where You Are Right NOW

Start loving yourself where you are right now. Not, oh I’m going to love myself so much once I finally lose those last 15 pounds, or when I finally start making more money, or when I do this or that. Start loving yourself where you are right now. Love yourself as a work of progress.

3. Be Kind and Forgive Yourself When You’re Not Perfect

You are human and you make mistakes. We all make mistakes. No one is perfect. Why are we so much kinder to someone else when they make a mistake than we are to ourselves when we make mistakes? Love yourself and be gentle when you slip up and aren’t perfect. It’s the hardest time to love yourself but its the most important time to do it.

Some Things That Are Harmful To Your Self Love:

1. Comparison

Comparison really is the thief of joy. If you’re constantly comparing yourself to other people it’s going to be really hard to love yourself. In this world of technology it is REALLY hard not to compare yourself to others, so if social media makes that impossible for you, then log off and get back into the real world. Just stop comparing your life to someone else’s.

2. Ego

If you have a big ego that won’t let you forgive yourself or others, that won’t let you be less than perfect, or that only feels good when receiving outside validation, it’s going to be really hard to feel any kind of self love. Self love is all about internal acceptance, and ego is the opposite, so try feed the self love and starve the ego.

3. Ungrateful Attitude

Being ungrateful for the life you have is a sure way to drive off any feeling of self love. Feeling ungrateful will cause you to feel thoughts of failure and inadequacy instead of appreciation and acceptance. Try to find ways to feel grateful for everything you have, and notice how your self love improves. For help on gratitude practices check out these posts here, here and here.

30 Days of Self Love

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“You carry so much love in your heart. Give some to yourself”. -R.Z.

I’ve been so MIA on the blog lately, and I’ve really missed it. So I hope y’all missed me too because I’M BACKKKK! The past few weeks have been really crazy. If you follow me on Instagram you saw that I passed my CPT exam. I’m now a certified personal trainer. It’s surreal and so exciting. I start training clients in a couple of weeks in town and I’m so excited. There’s nothing like helping others working on their fitness goals. Becoming a personal trainer was something that I decided to do for myself. To practice self love.  I’ve talked about it before but I was really struggling after Sawyer was born. I love being a mom, but I wanted to do something more. I needed to take care of my self. I needed to show myself some love.

Though movement of self love is very popular and I’m sure you all have heard about it, it still remains the problem that we aren’t loving ourselves enough! I love the poem from Rupi Kaur:

What is the greatest lesson a woman should learn. That since day one she’s already had everything she needed within herself. It was the world that convinced her that she did not.

Now of course we can use he and she interchangeably, because both men and women have so much to offer! We have the potential and capability to do anything we set our minds to do. But it is so easy to let others influence us and convince us that we can’t. When in reality, we are wonderful, amazing and beautiful just the way we are.

February being love month, I wanted to put a 30 day challenge out their. A challenge of Self love. Now these daily challenges may seem a little bit simple, but if we can do one simple action of self love, think about how much more love you can put in the world, after loving yourself first.  We have to love ourselves first, in order to give that love. And as parents, what’s a greater gift than giving an example of self love and confidence to give our children?

I hope you start this challenge today. And see it through for 30 days and longer. Because being kind to ourselves, loving ourselves is so important!

 

xoxo

 

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Couples Workout: No Equipment Workout Perfect for Valentines Day

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Hello friends! How are you all? I know we’ve been a little absent lately-life has definitely been crazy! Michael had a rare 3 days off in a row which was great, and when he’s home I try to stay unplugged as much as possible. Also we’ve been re-sleep training Kennedy to sleep in her toddler bed all by herself-for the last month and a half we have been laying in her room with her until she falls asleep, but we’ve been working on putting her in her bed, dong her bedtime routine and then leaving the room. So far it’s going okay, but if you guys have any tips they would be GREATLY appreciated!

I’ve also gotten really busy at work with a whole bunch of new personal training clients, which has been really great, but has been keeping me really busy! I’m loving it though because I’m getting some really good experience with a wide range of different types of clients!

But anyway, February is here and it is the month of love! So today I’m sharing a workout you can do with your loved one at home! So grab your hubby (or SO), and lace up those sneaks and get ready to sweat! Screenshot this graphic and save it for whenever you need a good workout! P.S. if you don’t have a partner, just do each station for 30 seconds and make your way through the entire workout.

Also do you guys have any fun plans for Valentine’s Day? (Besides doing this workout😉) We haven’t planned anything yet, but most likely my husband will be working, so we’ll have to get creative, so any and all ideas are appreciated! And I hope you all have a fun and wonderful Valentines Day this year!

What Happens When I DON’T Meditate

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Over the last 6 months or so I have really taken my meditation practice seriously, and it has made a huge difference in my life. But I’m definitely not perfect and I have days where I skip meditation, sometimes multiple days in a row. I have started to notice that there is a big difference for me in the days that I do and don’t meditate, so today I am going to share with you 5 things that happen when I don’t meditate.

1. When I DON’T Meditate I Have More Stress

Meditation is one of the best stress relievers known to man. When I meditate it helps me to step outside of myself and my problems, and it makes the things that are stressing me out seem much smaller afterwards. If you’re feeling stressed and overwhelmed, take some time to sit and clear your mind. Usually its your thoughts about the stress that are worse than the thing stressing you out in the first place. If I’m not meditating I can definitely tell a difference in my stress levels.

2. When I DON’T Meditate I Feel More Anger

I started to notice about 6 months after my daughter was born that I had become really angry all of the time, which was extremely out of character for me. I am typically a very happy and easy going person, so as soon as I noticed it I knew something wasn’t right. I’m still not sure if this was a mild form of PPD, because it never got severe enough that I felt like I needed to seek help (if you do think you are struggling with postpartum depression I would still advise you to seek professional help). If I miss out on my daily meditation too many days in a row I can feel myself getting angry so much easier. Meditating helps me to feel calm and focused which helps me to not get angry over the little things.

3. When I DON’T Meditate I Am Not as Focused

The mental clarity that comes with regular meditation is something you definitely get used to. But when you stop, even for a few days, you really start to miss that feeling of clarity and focus. When I don’t meditate I am groggy, unfocused and unclear. I go throughout the day in a bit of a fog and just can’t seem to focus on projects or things I’m working on. I crave the focus that I get when I meditate because it feels so good to have clarity and focus.

4. When I DON’T Meditate I Have Less Motivation

Meditating daily has really helped to motivate me in so many different areas of my life. Along with all of the clarity, energy and stress relief comes a lot of motivation to work hard, to be my best, and to push myself to new heights. That motivation that I get from meditating really helps me to improve myself and to show up as my best as often as I can.

5. When I DON’T Meditate I Have Less Energy

After a good meditation session I am left feeling revitalized and reenergized, every time. Something about taking that five to ten minute break gives me so much more energy to get through the rest of the day. When I’m not meditating my days seem to drag on and I feel so much more tired and sluggish. I know that I need that time for myself every day in order to show up as my best self.

5 Tips to Train for Your First 5k

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Over thanksgiving I was able to run my first ever 5k. It was such a big accomplishment, because as you may know, I despised running. But as I was growing in my fitness abilities, I wanted to do more cardio, and running was the answer for me. So if you have a dream to run a 5k, follow these steps and we’ll get you running in no time!

  1. Set your goal
    • ALRIGHT!  It’s time to make this real. I want you to pick a date for a local 5k that is no longer than 3 months away, and no sooner than 2 months away.

2.  Start from your current fitness level:

  • Heres the thing, I know you can run a 5k! But to avoid burnout, exhaustion and loosing motivation, I want you to start with something you know you can do.  Are you currently physically active?

If your answer is no:

  • Start walking for 20 minutes a day
    • next do 30 minutes run and 1 minute(or until you catch your breath) walking.
      • make sure when you are walking it’s a power walk
    • Do this for 3-4 walking sessions
      • next do 1 minute runs to 30 seconds walking 3-4 run/walk sessions
      • you will gradually increase time by 30 seconds running and decrease walking time.
      • Gradually increase so that you are doing until you can run 5 minutes, 10 minutes, 20 minutes at a time.
    • Once you can run 20 minutes straight were going to increase running time by 2.5  minutes each run session.
    • We’re also going to start mapping out distance now.
      • get an app, watch, some kind of GPS to map out and track the distance that you run.

If your answer is yes,

  • Start running 2-3 times per week.
  • Start with Running and walking intervals for 20 minutes
    • 30 second running to 1 minute walking
      • next do 1 minute runs to 30 seconds walking
      • Gradually increase so that you are doing until you can run 5 minutes, 10 minutes, 20 minutes at a time.
    • Once you can run for 20 minutes straight were going to increase running time by 2.5 minutes each run session.
    • We’re also going to start mapping out distance now.
      • get an app, watch, some kind of GPS to map out and track the distance that you run.
  • If you feel like you can progress faster than this, don’t be afraid to increase your running time. Just listen to your body, if it needs a break.

3.  Build a strong foundation:

  •  In addition to cardio training do strength or resistance training 3 times a week. Muscle strength will build your endurance, and create a solid foundation for you to keep going farther and faster.  You can get a free week of workouts HERE!

 

4. Listen to your body & take time to rest

Resting and stretching is crucial to your training and improvement. If you don’t take time to rest and stretch your body you will overtrain and hinder yourself to improve. Here is a Link to some great static stretches to do after a run.

5.  Don’t worry about speed.

  • The Goal here is not to see how fast you can finish the race, it is simply to FINISH the race. Once you are able to run a 5k you can increase time and length. But I want you to focus on building up the muscles and endurance to run.

 

This is based on what I did to train for my first 5k. If you have any questions don’t hesitate to ask! I’m here to help. Remember that you can do it, it may take time, and even if you have to walk some, it’s okay! Listen to your body and go!

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Healthy Banana Bread Bites

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I saw a recipe on instagram for banana bread that looked so good that I knew I had to make some as soon as I possibly could. This recipe is for honey walnut banana bread with dark chocolate pieces, and it is made with no sugar and no white flour. And it was a hit! Plus it was one of those moments when you go get the urge to make it and you actually have ALL of the ingredients already! Major win! Give this recipe a try and thank me later!

Honey Walnut Banana Bread Bites

Ingredients:

-3/4 tsp baking soda

-1 tsp baking powder

-1 tsp salt

-1 tsp cinnamon

-1/4 tsp nutmeg

-3/4 Cup almond flour

-1/4 Cup coconut flour

-3 Tbs melted coconut oil

-2 eggs

-3 mashed ripe bananas

-1/4 Cup honey

-1 tsp vanilla

-1/2 cup chopped walnuts

-1/2 cup dark chocolate chips (chopped into pieces)

Directions:

1. Preheat oven to 350 and grease/spray a mini muffin tin (or use regular muffin size or bread loaf pan)

2. In a large bowl combine the baking soda, powder, salt, cinnamon, nutmeg, almond flour, coconut flour walnuts and chocolate chips

3. In a smaller bowl mash the bananas, and then add the eggs, vanilla, honey, and melted coconut oil

4. Add the wet ingredients to the dry ingredients and gently combine. Use a small scoop to scoop batter into muffin pan. Sprinkle a little bit of walnut and chocolate on top of each scoop and then place in the oven. Cook for 15 minutes or until they are cooked fully. Let cool on a cookie rack.

5. Enjoy and share!

Let me know if you try them out! (This recipe was modified from this post).

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Lower Body Gym Workout

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Raise your hand if you love a good leg workout🙋🏼 I know I do!! Today I’m going to share a leg workout with you for the gym that is sure to be a burner! Try it out for your next leg day and let us know what you think!

Lower Body Gym Workout

-3 rounds of banded walking: side to side, front and back, and side to side squatting (for more info on bands see this post)

-3 sets of 15 banded glute bridges

-3 sets of 10 squats with bar

-3 sets of 15 reverse hack squats with bands

-3 sets of 10 leg extension superset with 10 seated hamstring curl

-4 sets of 10 cable pull through superset with 12 cable rope squats

-3 sets of 10 glute pressdown (on pull-up assist machine)

Finish up with some stretching and some foam rolling, and i always love to finish a good workout with some meditation in the sauna😉 Enjoy!