Jen Jewell
Workout Alert- no machines required! Try my Dumbbell Body Blast for home or the gym!
Workout alert!
Up for this leg and shoulder challenge? All you need is one set of dumbbells and you can get to work!
You guys know I love sharing fun, efficient ways for you to get your workouts in, so here's another solid workout!⠀⠀⠀
When I’m pressed for time (or just want to switch things up) I love to combine legs and shoulders! At the gym or home workouts, combining these two muscle groups has also been a way for me to continue to train around injuries (so no PR on the squat rack for me these days, but all good- I'm still workin' on my fitness!) as each combo is quite challenging without having to use a “heavy” amount of weight.
*BONUS* this workout ONLY requires dumbbells- no machines, making it easier for you to do this *almost* anywhere!
For those of you working out at home, all you'll need is one set of dumbbells (max you'll need is 2 sets of varying weight as you may need a bit of variation for a couple of the exercises listed) and for those of you rocking this workout at the gym, you won't need to run around and fight people for time on machines or run from one end of the gym to the next just to get the workout done. I've kept the format simple so you can get in, get the workout done and be off to handle the rest of your day!
Here's the workout...
Workout is devised into super sets as I'm sneaking in a little cardio blast for you, too!
Do 3-4 rounds of the super set, then move to the next super set combo & repeat until the entire workout is complete!12 reps/set for the strength training exercise, 30-45 sec/set for the cardio bursts below:
Super set 1:
1️⃣ Split squat to a shoulder press variation
Jump rope, 30 sec
Super set 2:
2️⃣ Side lunges with front raise
Mountain climbers, 30 sec
Super set 3:
3️⃣ Plie squat to upright row
Jump rope, 30-45 sec
Super set 4:
4️⃣ DB walking lunges to lateral raise
Single leg lateral hops, 30 sec
Super set 5:
5️⃣ Bentover rear delt row to reverse lunge, alternating legs throughout the set.
Jump rope, 30-45 sec
Greece Fitness Retreat!
Has anyone else ever found themselves stuck in some sort of rut and had the desire to make some changes, take some chances or just take that trip you've always wanted?!
Back in 2014 I found myself in this very predicament. Travel was at the very top of my wish list but I found that most of my friends either didn't have that same desire to explore or that some did, but whenever I'd suggest planning something they kept brushing it off with "Yeah, sure, let's do it! Not now though. Some day, maybe in a couple of years..." until I finally realized that the only way to take a chance, make a change or to take that trip was to simply step up and take some action!
It was back in 2014 that I decided to stop waiting on others and to start doing, to start truly embracing all that life has to offer and experiencing more of this beautiful world.
So what did I do? I took myself to Greece, that’s what!
My first big solo trip was to a country I’d always dreamed of visiting. I was tired of waiting on others to make the trip happen (some friends said “maybe” they could go the following year, others suggested somewhere close to home that didn’t require a passport because they’d never traveled more than a couple of hours in a plane before...which of course is fine but I was tired of waiting on others to make something- especially something so important to me- happen) so I decided I’d just take travel matters into my own hands and promptly planned my first trip to Greece...solo!!!
This trip back in 2014 has left such a lasting imprint on my life- it’s literally changed my life in so many ways and certainly forever changed the way I view travel. Vacations don’t have to be confined to sitting on a beach and sipping umbrella laden cocktails (although that’s totally fine- I’ve had my fair share of those before, too!) but vacations can be about exploring the country, uncovering hidden gems about a place, getting outside more to see more than just typical tourist sites, going off the beaten path and truly exploring and experiencing this new place you’re so fortunate to have the chance to visit!
From getting outside as much as possible during travels, working out at a local beach, opting to hike or bike somewhere instead of hopping in a car or bus- all of these activities add up to experiencing more of your travel destination than you’d likely ever imagine!
That’s how I view travel and is one of the reasons why I am so excited to bring your my first official fitness retreat in Greece! I’ve decided to create an experience of a lifetime! Let the fitness (and travel!) adventures begin!
When I first visited Greece in Sept/Oct of 2014 I was a mix of emotions. Slightly nervous (10 days by myself in a country I’d never been to before?), full of excitement, grateful for the chance to even get to go on this experience as a whole plus...well, I have to admit I was rather proud of myself for having the nerve to book the trip solo and take off on the adventure in the first place! This was certainly not typical of me (I’d never booked a non work-related international trip before!) so just planning the adventure and getting there was a huge win!
Anyhow, let’s cut to the end of that first trip where I’d fallen in love with the country so much that I wasn’t ready to leave, so I actually extended my trip another 4 days! Once I was there I’d realized how much there was to see, do and explore and I wanted to do more of that. I simply wasn’t ready to go home. But when I (finally, haha) did go home, I wouldn’t stop talking about the trip and how stunning the country was and how I couldn’t wait to go back! I promptly informed all of my friends that we needed to plan a trip there immediately and I couldn’t believe it had taken me all those years to finally go. I had been missing out on so much!
From the streets (and hills) of Athens, seeing the Acropolis by day (and lit up at night!), views of the sea (even the ferry rides were fun and loaded with gorgeous views!), hiking around Santorini and taking in all of the gorgeous views (and the most breathtaking sunsets I’d ever seen in my life!) while hiking all around the caldera left me feeling both exhilarated and rejuvenated, prompting me to basically stay outside the entire time from the moment I woke to going to bed, quite simply because I was amazed at how much there was to take in and experience. This place was even more amazing than I’d imagined!!!
Touring ancient sites I’d only read about in college history classes, the food (oh my goodness, THE FOOD!!!), the hospitality, the gorgeous Aegean Sea...honestly the entire experience was unlike anything I’d ever had before and I came home from the trip wanting to book my next trip to Greece immediately. I’d never experienced that kind of travel before and I knew I wanted to return to explore even more!
So fast forward to 2019 and I am beyond excited to share some of my absolute favorite things about Greece with you all during out fitness retreat travel adventures! You're more than welcome to come solo, with a bestie or group of friends- we'll all be there to experience and enjoy the fitness (and epic travel!) adventures together!
From beach workouts, touring places on foot and bike, hiking along the caldera in Santorini, sunset sails, island hopping, touring ancient archaeological sites with a guide, adventures on the Aegean Sea and so much more!
The details of the 10 day/9 night fitness retreat adventure are below, but in case you’re wondering about logistics, I've got you covered! While the flights to/from your home airport to Athens, Greece are not included in the retreat package price (although don't worry- in case you need help with this detail I'm happy to help provide assistance with planning your flight itinerary) once you arrive, all of the hotels (9 nights), transport for all retreat activities, 2 meals a day, all tours or excursions I have planned for the trip are covered!
I didn’t want anyone to have to stress out about planning little details and worrying about how they’re going to get from point A to Santorini or anywhere else along the way- I've taken care of all of that extra work and planning for you so that all you need to do is arrive in Greece ready for your adventures! I've seriously planned everything from accommodations, transport to/from everywhere throughout the trip, nearly all meals (at least 2 meals a day), guides for tours of archaeological sites, the biking, kayaking, sailing- even any ferry transport plus the flight from Crete back to Athens is taken care of, but here’s a quick snapshot of what we’ll be doing plus everything that is included with your fitness retreat adventure:
We’ll be exploring Athens (plus a side of Athens that most tourists don’t even know exists!) and its historical sites, workouts along the way before we then head off for some Greek island hopping in Santorini and Crete! Over the years and all of my trips to Greece I’ve found that the way to truly maximize the experience has been to get outside! There’s simply so much to see and explore that it would be a shame to take a taxi to certain places when we could walk or to stay half the day in the hotel room. We’ll be hiking, biking, heading to the beach for workouts, enjoying sunset sails and so much more!
Please feel free to attend the event solo or a grab a friend (or bring a small group) for these adventures! Please message me directly to reserve your spot (or ask any questions about the retreat, events, payments, etc.): jen@fitnessjewelltraining.com or feel free to message me directly on Instagram, too: @fitnessjewell
I cannot wait to share these experiences with you all! I’ve said it before, but experiencing a country like this and embracing travel in this active adventure way has truly changed my life in more ways than I can count! The fitness retreat kicks off September 7th, 2019!
Of course between all of the active adventures we’ll also have downtime to relax, as well as some wine tasting adventures and more to round out the trip! Here’s a quick snapshot of some of the activities we’ll be doing throughout the retreat:
- We kick off the tour in Athens with a welcome dinner, then the next day begin with a workout to beat jet lag, followed by a fun bike ride with a guide to see and learn about the major sites around Athens. We’ll visit the ancient Acropolis and so much more! Oh, and did I mention even more delicious Greek food? Bike tours, workouts in the National Gardens, plus kayaking to ancient ruins are all on the list for adventures in Athens!
- Now, after the first two nights in Athens, let the island hopping begin...what would a trip to Greece be without some time on the water or exploring an island or two?!
- Next up is Santorini...get ready to take in ALL the views! 3 full days/3 nights in stunning Santorini will be stacked with incredible adventures and island fun!
- Now, while we’re in Santorini we’ll be taking in all the sunset views that you’ve heard (and likely seen online) so much about! Breathtaking is an understatement, and we’ll be maximizing our time on the island with hiking, going for a catamaran sunset sail & dinner and more to enjoy the sunsets each evening we’re there. Wine tasting, workouts and other fitness fun along the way are all part of the adventure!
- The island of Crete is up next! 3 nights of adventures across Greece's largest island- I hope you're ready to explore! Get ready for gorgeous landscapes and hiking adventures, trekking through the Samaria Gorge (Europe's longest gorge as well as a National Park and World Biosphere Reserve) to explore even more, cooling off at the beach afterwards and then hopping on a boat for more sea views & transport back to our hotel. Other days we'll explore the Chania and it's stunning beaches, do beach workouts, a cooking class, some wine tasting (plus delicious eats!), and more during our time on Crete!
- After our island adventures we'll wrap up the fitness retreat adventures with a flight back to Athens on September 15th for the last night of the retreat!
I cannot wait to share these travel adventures with you all! Get ready to have fun with your fitness while we explore and experience Greece like never before!
Please message me directly for more details, to reserve your spot or with whatever questions you may have!
Jen@fitnessjewelltraining.com or feel free to message me directly on Instagram: @fitnessjewell
What the 10 Year Challenge Means to Me
What could possibly have changed in the last decade? Well...turns out a heck of a lot more than just my pant size and hair color, that’s what!
Here we go with this #tenyearchallenge thing...
A little insight into these 2 photos because there’s a lot more than body composition that’s transformed over the years! Here’s what was going on with the girl on the left➖
Me at well OVER 30% body fat, stuck in a serious workout rut while navigating my way through college, work, trying to have a social life, hit the gym (even though I’d crept up from a size 2 to size 13 I had been hitting the gym but wasn’t consistent with my fitness & nutrition efforts. I was bored, on autopilot at the gym just going through the motions, was ALWAYS going on a “diet” on Monday only to eat whatever I wanted all weekend because I’d been so “good” on my diet that week and so the cycle went...) but also low on energy, frustrated with myself & wondering where my willpower to stay on track with healthy eats and consistent workouts was. I was FAR from my most fit and healthy self!
At several points I felt defeated as I couldn’t just stick to something and enjoy a healthy lifestyle. At one point I was so frustrated with myself that I stopped reading fitness magazines. Wild, right?! I was in such a rut that I felt the images of the women in the magazines, the workouts that they were doing (which, by the way, many of which were being shot by the magazines at my gym or at the beach down the street from my very apartment) were serving as a constant reminder of what I wanted to achieve but for some reason just couldn't follow through and get results.
So...what changed?!?
The photo on the right is now my year round “normal” that I’ve maintained for quite a few years‼️ Post-college graduation, post-working in corporate America (I left that arena a handful or so years back when I realized how much it meant to me to work with others ) and now helping others change their lives with health & fitness, too! I have more endurance than ever & seriously love being active whenever I can (the girl on the left NEVER would have hopped on a mountain bike or hiked a volcano- or hiked anything unless it ended with bottomless mimosas!), I never shy away from travel or social events out of fear it will derail my progress & I am having tons of fun with my fitness! 🥳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What finally helped me embrace AND ENJOY a healthier way of life were gradual tweaks to my lifestyle that EVENTUALLY BECAME HABITS !
Here are a few that had a big impact:
✅ I stopped the "all or nothing" approach with the gym and decided to add more variety to my workout approach. I knew that if I was truly enjoying myself, I'd be looking forward to it and would view it as a privilege or fun activity and not something I dreaded like a chore. THIS WAY KEY! Switching up workouts & adopting a more flexible approach by no longer thinking that each workout has to be done at the gym in order to “count” is probably the change that's had the biggest overall impact on not just my health & fitness but my entire life.
✅ I’m active in some way each/most days because I LOVE IT not because I feel I “have to”
✅ I’ve rediscovered my love for the great outdoors & many workouts are done outside️= NO MORE WORKOUT RUTS, JUST MORE ADVENTURES
⛰
✅ No foods are EVER labeled as “off limits” & I don’t use the term “diet” regarding my approach to food
✅ I track progress based on how I’m feeling in/out of the gym, strength, endurance & more!
✅ If I make a less than healthy choice with a meal, I don’t let that frustrate me or throw me off course anymore! Instead of waiting until the next start to a new week, I just make a healthier, more nutrient dense choice at the next MEAL!
Even though I was hesitant to dig up photos at the outset of this ten year challenge bit , comparing the two photos not just from an "at a glance" but where I'm at in not just my fitness but my life overall has made me even more grateful for change, for progress in every aspect of my life and for the reminder that we truly can accomplish far more than we often give ourselves credit for.
We just need to get started.
So...what are you waiting for? Start now, and remember that you have the power to make a change any time you wish, and results are yours for the taking!
Outdoor Adventures, Life Changing Results!
Climb the mountain so you can see the world, not so the world can see you
So thankful to have discovered a love for getting outdoors to explore! Years back I had started to dread cardio as the last thing I wanted to do was workout on another treadmill or stepper in the gym. I always did it anyway because somewhere along the way I got it stuck in my head this was the only way for cardio to "count" as a "real" workout. Rinse & repeat, this was the drill and after doing this for a few years I knew something had to change! I first started to head outside for a walk or run around my neighborhood and was seriously shocked by how great it felt to do something so seemingly simple- to just get outside and move!
I wasn't quite ready to replace all of my gym cardio with power walks or jogs around the neighborhood, but on extra busy days where getting to the gym was creating far more stress than necessary in my schedule, I simply gave myself permission to skip the gym, but reminded myself that didn't mean I needed to skip out on being active altogether.
From walks, twirls and running around the neighborhood, I started to feel a sense of joy each time I'd get outside. One weekend I decided to skip the step mill at the gym and head outside for a challenging hike instead and I suddenly realized just how much I was enjoying myself, that all of the elevation changes (far more than what I would have done on the step mill, even after the standard 45-60 minutes I was accustomed to) never once felt like a chore- I was truly enjoying every challenging minute of it!
Taking cardio outside has had such a positive impact on so many areas of my life, that I honestly can't picture my life(style) without outdoor workout adventures!
To clarify, I am NOT against doing cardio at the gym (I still do it there once in a while myself), but what I AM NOT all about is when a preoccupation with the gym starts to interfere with your LIFE and YOU GETTING OUT THERE & LIVING your life Fortunately I recognized that this was happening to me, and I knew things had to change!
I realized that aside from being bored with cardio machines, I was fed up with so much of my life seemingly revolving around going to the gym in order for the workout to "count" (because aside from cardio, I was still lifting at the gym daily, too! This equated to so much of my life revolving around driving to/from the gym plus the time spent working out there, often twice a day!) as I knew I wanted to SEE more and I wanted to DO more. I wanted more experiences, to explore and have adventures and I didn't think my health & fitness needed to be sacrificed for this to happen
Spoiler alert- it doesn't! In fact, it started to flourish and I enjoy the variety in my workouts more than ever these days while also doing my best to explore, see and do as many activities outside as I possibly can!
It's still hard to believe that years back I was even nervous to travel because I was afraid of a lack of gym access for a few days thinking that would just throw EVERYTHING off. I'd rarely go anywhere and NEVER when I was within even a month or 2 of a shoot or show...thankfully I do things differently now and embrace each travel adventure by putting my own #fittravel spin on each trip- no gym necessary!
As a result, my approach to fitness has evolved, with each outdoor workout feeling like an adventure, reenergizing me and SO MUCH MORE!
Workout Anywhere! Another Bodyweight Blast Work It Circuit
Gone are the days where “I don’t have access to a gym!” is a vital excuse to skip a training session or take the easy way out when it comes to your health and fitness goals. All you really need is a bit of open space (I’m talking enough space to do a burpee, not a football field), your body weight, and the focus to squeeze in a fun, efficient workout like the one I’ve created for you all here!
If you guys follow me on any of my social media channels you know that I get my workouts done anywhere- gym or no gym! Whether you opt to do these moves at home, at a park, or a hotel room when you’re on the go, they’ll certainly get the job done while including both cardio AND strength training in one- talk about efficient!
Instead of complaining about a lack of gym access for my “normal” training regimen, I love to view bodyweight workouts as something that’s a fun break from my workouts at the gym. Now don’t get me wrong- I do love to lift- but traveling for work on a regular basis doesn’t always allow me consistent gym access (or let’s face it...after a long day of travel, the last thing I want to do is search for a gym nearby in whatever new place I’m at that day) but I certainly don’t let it stop me from getting a training session in.
The combination of exercises I’ve included will have you alternating between bodyweight exercises that are more cardio focused and some that are a bit more strength training focused. Your heart rate will likely be elevated a bit more than usual throughout this workout, as you’ll be performing a set of each exercise, back to back, to complete one full round of the circuit before a brief (up to 1 minute) break.
You’ll be challenging yourself in a new way (another thing I love about workouts like these is they provide us with a chance to shock our bodies and break free from the ruts we may have fallen into at the gym!) and will be maximizing your time with this super sized total body circuit that can be done in 20 minutes!
Set your timer on your phone and get ready to get to work and have some fun!
Have some fun with my Bodyweight WORK IT CIRCUIT!
Format: Perform 1 set of each exercise for 30 seconds, moving directly from one exercise to the next throughout the circuit until 1 full round of everything is complete. Rest briefly (up to 1 minute) and then complete another round, aiming to complete as many rounds as you can in 20 minutes. Go for at least 3, aim for up to 6 if you’re more advanced.
Here are your exercises (and if you're not quite sure exactly how to perform each exercise listed, please keep scrolling the blog below this list of exercises as I've listed how to perform each exercise, the main muscle groups worked and options for you to modify or increase the difficulty of some of the exercises):
Toe taps
Burpees
Jumping Jacks
Jump squats
Butt kicks
Broad jump/frog leap
Spiderman push-ups
Plank jacks
Mt climbers
- Toe tap:
The toe tap is a cardio exercise that can be used as a warm-up (which is why I’ve included it first in your workout) or as part of an equipment-free cardio workout. Toe taps are a great way to increase your heart rate with relatively low impact to the body.
How and where to perform: literally anywhere! I’ve done these at the gym between sets, at a park or in a confined hotel room- you don’t need much room, you just need to move!
- Stand with your feet close together and your knees slightly bent. Heels should be a few inches apart. Transition your weight primarily to the balls of your feet, while your heels touch the floor. Bend your elbows and hold your hands in close to your body.
- Tap your right toes on the floor in front of you about 8-12 inches. Quickly switch feet, performing the same movement on the other side, alternating sides throughout the set. Note to please keep a slight bend in each knee throughout the movement and you’ll be shifting your weight from one foot to the next. You'll be moving quickly (unless injuries prevent otherwise) and if you opt to use a small platform (generally one foot or less), you'll be picking those knees up as you pefrom each toe tap, too!
Main muscles worked: quads, hamstrings and calves
2) Burpees (sorry not sorry, guys! These are one of my favorite total body exercises that don’t require a single piece of equipment so I had to include them!)
How to perform:
- Begin with feet shoulder width apart, arms at your sides. Push hips back slightly and lower your body into a squat.
- Place hands on the floor right in front of you (think hand placement of a push-up position), shifting your weight onto hands, then jump your feet back to land into a plank position. Keep abs in tight and be careful to not arch back or lift butt up.
- Perform push-up (beginners can skip the push-up portion) and then quickly jump feet back so that they land just outside your hands.
- Reach your arms straight up and jump straight up into the air, landing with knees slightly bent and then lower back into squat position for the next burpee, continuing this format for the entire set.
Main muscles worked: everything! One of my favorite total body exercises that also double as a cardio burst.
3) Jumping Jacks (not your basic gym class move anymore!)
How to perform:
- Begin with feet together, hands down at your sides.
- In one swift motion, jump your feet out to the side while also raising your arms above your head.
- Quickly reverse this motion so that you are jumping back into the starting position. Repeat this motion for the duration of the set.
How to take this up a notch: you can add a band around your legs, either right above or below your knees, and as you jump with feet out to the side and arms above your head, lower into a deep squat and then return to starting position.
Muscle groups worked: targets all of your major muscle groups as a full body movement is required.
4) Jump squat
How to perform:
- Begin with feet shoulder width apart.
- Lower into a regular squat, and once you are in your lowest squat position, jump straight up.
- As you land from this jump, lower you body back into squat position for one full rep, then explode back up into another jump to continue the same motion for the recommended time.
Muscle groups worked: A squat or jumping exercise works several muscles in the lower body and core. You’ll certainly feel this in your quads, glutes, hamstrings and core as your lower back and abs are used in this exercise, too. This exercise pulls double duty as an effective cardio burst, too!
Tip: for those that may need a lower impact option, minimize the explosive movement and perform a small hop upwards instead of an explosive jump. If you want to make this combo even more challenging, add that band back in and have it around your legs either right above or below your knees.
5) Butt kicks
How to perform:
- Begin by standing tall, feet together. Bring one heel off the floor towards your glutes, and the opposite hand should come up towards your shoulder (as it would if you were running) and then switch to the other side, alternating sides throughout the set.
- You can do these standing in place if you’re confined to a smaller space, or perform them in forward motion as you would if running straight ahead.
Muscle groups worked: This cardio move strengthens the hamstrings, but it’s also a great way to work the glutes and stretch your quads to prepare for other movements. I especially love to pair this with an exercise such as the broad jump or jump squats as it helps stretch the quads and gives a bit of a break from the explosive movement just performed.
6) Broad jump/frog leap (I prefer to refer to these as frog leaps)
How to perform:
- Begin standing up with feet shoulder width distance apart. Lower into a squat position and then explode forward with a forward jump, landing in a squat position.
- Note that you can swing your arms forward as you jump forward.
TIP: to increase difficulty with these jumps, perform 5 frog leaps forward and then 5 frog leaps moving in the reverse direction (you’ll be doing the same motion only jumping backwards instead of forward), and repeat the 5 forward/5 backward sequence until the 30 seconds is up.
Muscle groups worked: like other plyometric movements, these broad jumps/frog leaps will be working your glutes, quads, hamstrings, calves and core.
7) Spiderman Push-ups
How to perform:
- Begin in standard pushup position. As you lower your body toward the floor, lift your right foot, bring your right leg out sideways, and aim to bring your right knee to your right elbow.
- Return to the starting position and repeat the same motion with your left leg, alternating legs throughout the 30 seconds.
TIP: If you are a beginner, you can perform these from a modified push-up position on your knees. Same rules apply, as you lower your body to the floor bring the right knee to right elbow, return to starting position and repeat on the other side.
Muscle groups worked: The advantages of doing a Spiderman push-up compared to a normal push-up are that your upper body and core muscles have to work harder throughout each rep. Your upper body (think deltoids, pecs, triceps, back) will be engaged throughout each motion, as will your core.
8) Plank jacks
How to perform:
- Begin in elevated plank position, your body in one straight line and feet together.
- Next, just like the motion of a jumping jack, you’ll jump your legs out wide (careful not to pop your butt up into the air or slouch while in plank position) and then back together to plank position. Your upper body is to remain in the same position throughout this entire motion.
*TIP: you can also do these from a forearm plank position. Alternatively, if you are worried about the movement being too high of impact on your lower back, you can perform a modified version of these. Modified version is to begin in a plank position and then bring one leg out to the side at a time throughout the set (for example, plank position and move right leg out, then back to plank, left leg out, back to plank, etc.) to minimize overall impact.
Muscles worked: this is another great cardio burst but also challenges your entire body as your upper body and core are thoroughly engaged in the plank and lower body (glutes and adductors/abductors working a ton as you jump the legs out) is engaged, too.
9) Mountain Climbers
How to perform:
- Begin in plank position. Pull one knee up and in towards your abs, and then quickly switch sides, performing this same motion with the other leg.
- Repeat this motion throughout the entire set, moving quickly from one side to the next (this is a quick motion as it double as a cardio burst). Your upper body is to remain in the same place, with a slight bend in your elbows from plank position as you perform the mountain climbers.
Muscle groups worked: Full body workout, but also doubles as a cardio burst! Full body workout, but a few of the main muscles engaged in each rep include: pecs, deltoids, triceps, core, legs.
Healthy Holidays Survival Guide! (Holiday treats & quickie workouts included!)
Healthy Holidays?!? Not gaining 10 pounds between Thanksgiving and the NYE countdown? YES, it is possible! With a few simple guidelines to follow during the holiday season, it can happen (I'm living proof as years ago I finally learned how to navigate the holidays without "Lose weight & get into my best shape!" at the top of my New Years resolution list come NYE) and you'll still be able to enjoy your favorite holiday treats, social events and more...while keeping your fitness in check, too!
We've worked hard all year to strengthen, build and sculpt our physiques (and I’m sure we've all heard the words bikini season or "getting ready for summer" right?) so don't let your hard work go to waste just because you're off on holiday and don't have your regular gym and kitchen handy. What's the point of working so hard to show off your results in your new bikini if you're going to be right back at your starting point when you get back from your trip? I want you all to feel great AND keep those hard earned results year round...while enjoying your holiday, too, of course!
The last few years I’ve been on the go for work (plus some holiday trips) and traveling more than I ever imagined I would. That being said, I’ve certainly created some healthy fit travel habits that are now second nature to me so whenever I return from a trip I don’t feel frustrated and as though I’ve “undone” all of my hard work on my health & fitness. Gone are the days where I get back from a trip with jet lag and an extra 10 pounds on me (let’s face it, we’ve probably all been there at least once before!). In fact, I recently returned from a trip that had me away for two and a half weeks and I returned in the exact same fitness shape as I’d left.
But how?! Am I talking about staying on a strict diet or working out for hours each day while you’re away? Heck no! I’m talking about enjoying your trip, staying active (though not necessarily in the gym) while you are there or out of your normal routine, not throwing all of your healthy habits out the window, making sure you enjoy your fair share of sweet treats or local cuisine and more. Yes, ladies! You can have your holiday, enjoy yourself and keep your fitness in check, too!
Nutrition:
No matter if i’m traveling for a quick weekend work trip or will be gone for two weeks, I always travel with a few staple items. Not only are these incredibly helpful to have on hand as a healthy snack, it’s an economical choice as well because you aren’t forced to buy every snack/meal out when on the go! Here are the items you’ll always find in my carry-on:
- Protein bars, with my top pick being FitJoy bars (I bring 1, sometimes 2 as a “just in case” option for each day I’m traveling)
- Oats as a quick carb source (you can always whip up a cup of oats using the coffee maker in the hotel room or stopping at a coffee shop and asking for a cup of hot water)
- Protein powder (mix that protein powder in with the oats for a quick and easy meal option...I’ve done this during a flight, at a coffee shop, using the coffee maker of kettle in my hotel room, you name it)
- Almonds, pistachios, walnuts (I’ll buy single serve packets to help with portion control but a large bag of any of these are great to travel with- just mind the portion size!)
- Individual packets of peanut butter or almond butter
Tips for dining out (these can be implemented year-round, of course, but are especially helpful during holidays):
Tempted by the room service menu or dessert options at the restaurant? We’ve all been there! If I find that there are items that I can eat anywhere, any time of the year, then I skip them. I don’t deprive myself, but I’ll opt for items that are authentic to the place I’m visiting (a bit of gelato each day while in Italy was a necessity, but the brownies or cookies spotted on room service menus? I skipped ‘em) or that I don’t have regular access to.
When dining out, eat your staples first, then move on to the other items. What I mean by this is, you likely always eat some source of healthy protein, probably some heart healthy fats, veggies and more, right? Start your meal off with the healthier options but leave some room for other items you wouldn’t always have- just eat them last so you’ll be less likely to overeat these items since you’ll already have had some healthier options first. For example, when dining out I will order a giant chicken breast salad topped with avocado...eat most of that first and then have a slice or two of pizza or share a pasta dish with someone at the table, maybe a glass of wine but I always try to get some of the healthier options in first.
Other nutrition tips to keep in mind:
Remember that the food we eat literally does fuel us! I’m sure you all notice that when you fuel your body with healthy options the majority of the time, you simply feel better, right? I know I notice a distinct difference in my overall energy levels (especially when traveling and combating jet lag) when the majority of my meals come from healthy food options opposed to when I just pick up foods out of convenience or decide to try every random item on the menu. The last thing I want to do is feel completely zapped on my vacation!
I recently went on a vacation where I had a slightly more relaxed approach to dining out than usual during my travels. Even though nothing was off limits (I adhere to an “everything in moderation” approach with food year-round, nothing extreme), I know that how I fuel my body each day has a profound effect on how I feel, my energy levels, and more. I consistently feel better all around when I still get in protein, veggies, fruits and loads of water, so I always make sure to get some of those in each day (or as many days as possible) when on holiday. I also made sure to enjoy foods I don't have regular access to (gelato, fresh pasta, pizza from different regions of Italy and more) so that I wasn't depriving myself of truly experiencing the holiday and traveling around a new country. I ate foods I knew provided solid fuel and then I added other more indulgent options in throughout the day too.
Workouts:
Don’t have access to a gym on your trip? Don’t worry! The last thing I want is for you to spend your holidays stressing about gym access or not being able to do your “normal” routine. In fact, I recommend that you embrace this break from routine and try something new to challenge your body (and mind) with your workouts. Not sure where to start? Here are some of my favorite ways to take your fitness on the go, no gym necessary:
Do what you can and don't focus on what you can't or don't have access to. Too often people think that if they don’t have access to their normal gym or equipment, what’s the point? Ditch the all or nothing mentality and instead make every bit count. I don’t want you to spend countless hours on holiday working out, but even a quick 10 minute circuit in your hotel room helps keep you body and mind in the habit of being active, gym or no gym.
Make the most of your surroundings. Get outside, explore on foot. Don’t worry if you’re not a runner- just get outside and walk, or do a walk/jog/run combo while you’re sight-seeing in the area. This allows you to see more of the city you’re in and probably stumble upon some sights you wouldn’t typically see, all while workin’ on your fitness.
Keep it simple/ when traveling don't stress if your hotel doesn't have a gym. Most of the time the hotels that have a gym also come with an increased price tag and it’s typically not worth it. Instead of stressing about a hotel with a gym or searching for a gym nearby (unless you truly love trying out new gyms when you travel), just be prepared and bring a couple of my favorite fit travel items that you can use right there in your hotel room or take with your outside to a nearby park or beach. A few things I always travel with or use on a regular basis for home workouts, too (and don’t worry ladies, they hardly take up any precious space in your luggage and weigh less than 1 pound total):
- Mini band (not just for squats! You can incorporate these for lower and upper body, plus as a way to make basic bodyweight exercises more challenging and more!)
- A powerband (great for resistance training & keeping your strength up without gym access! You can use these anywhere from a hotel room, outdoors at a park, loop the band around a tree branch for leverage and more to get total body training in wherever you are)
- Sliders- another tool that will add a challenge and increase the level of resistance to any exercise you add it to! Lunges, mt climbers, push-ups, abs...add a slider at your feet or on your hands and you’ll take the challenge to a whole new level!
Not sure where to start with the fit travel equipment options listed above? Again, with a quick search of the #fittravel hash tag on Instagram, you’ll be able to find nearly every workout option I’ve ever posted. Loads of practical tips and exercises that can be done anywhere. Most of these are of me while on the go for work and you’ll note that I’m using my bodyweight, a resistance band of some sort of a step/bench I’ve found while out for a twirl to explore. I’m having fun, exploring my surroundings (and seeing more sights than I typically would if I’d spent time and money hunting down a nearby gym) and working on my fitness while on the go.holiday tips spreads
If you're on vacay or spending the holidays with good friends or family, make a fitness pact to help hold one another accountable: yes you're going to enjoy the heck out of your vacay, eat some goodies & more, but make sure you move first! Even if it's just a quick 10-15 min workout to start the day, commit to staying active (either through an active holiday that has you walking around exploring all day or a quick bodyweight or band workout using the equipment I’ve listed above).
Traveling with friends or family? Have fun and build your own workout with my “Pick 3” option! Pick your top 3 exercises and have your friend do the same...put these together for a 6 exercise circuit that you guys can do anywhere- then do it! For example, I may select burpees, lateral shuffles and walking lunges as my 3 exercises and my friend may opt for tricep push-ups, jump squats and plank jacks. Perform 1 set of each exercise back to back for your circuit and go for as many rounds as you can in 20 minutes or less.
Last, but certainly not least...ENJOY YOURSELF!!!!
Still not sure how to implement the tips below or worried that these ideas may cut into your holiday fun? Check Instagram for the hash tag #fittravel and you’ll find hundreds of my posts from the last few years, all filled with an array of exercise options, meal ideas, nutrition tips and more on how to maximize your fitness (and fun!) my #fittravel way. The occasional glass of wine, slice of pizza and gelato included!
Put Your Band Into It!
Put your band into it! Let’s get ready to workout...anywhere!
These days I’m all about getting my workout in whenever or wherever I can. I know what you’re probably thinking “But Jen, isn’t working out kind of your job?!” which is (partially) true, and you’re probably wondering why I don’t always do my workouts in the gym, right? Totally normal thing to consider, so let me fill you in on a few of the main reasons I’ve been grabbing bands for some of my workouts these days and why I think workouts like this will be incredibly helpful for you at one time or another, too:
- To be perfectly honest, sometimes I just don’t want to go to the gym. Yes, you read that correctly. I honestly do love being active, but some days the gym just isn’t where I want to be/workout. I’m sure you guys have been there before, too, right? Luckily, with bodyweight and band workouts I know I can literally workout anywhere, anytime I have a few spare moments...so skipping out on the gym is completely acceptable and sometimes even encouraged.
- It helps me beat boredom. I’ve been working out for over half of my life now (no need to do the math, but geez, that’s a lot of years!) so in order to keep working on my fitness something that I truly enjoy and look forward to, I have to keep my training fresh. This means lots of variety and mixing things up with workouts throughout the week each week. Bodyweight, bands, yoga, weights, cardio outdoors, hiking, riding my bike...I love to do all of these things and even more I love the fact that on any given day I can choose ANY of these options and be workin’ on my fitness.
- Workouts like this that are convenient and can be done anywhere are fantastic reminders that in order to achieve your fitness goals it doesn’t mean you have to live in the gym to get things accomplished. If something comes up with your schedule and you can’t get to the gym, all hope is not lost and you haven’t “missed” a day to throw you off track, as you’re always armed with a workout alternative.
- Busy day? No worries! Workouts like this have become especially helpful on extra busy work days. Taking time to drive to/from the gym does add up, so instead of allowing that gym commute time (about 30+ minutes total), I can grab a band and have the workout done right here at home then get back on my computer to work on another project without my fitness taking a hit.
- Over the last year or so, resistance band and bodyweight combo workouts have been something I’ve added in more frequently to my training. Aside from dealing with some injuries that are preventing me from lifting weights as often or as heavily as I’d like, I’ve also been on the go a lot more than usual so have had to make some compromises with my workouts along the way. Being without access to a gym more often than not when traveling has forced me to ditch the dumbbells and get creative with what I do have access to- and bands are something I always have with me. It truly helps keep my NO EXCUSES, JUST RESULTS approach to fitness in effect!
Enough of my babbling, it’s time to get to work and put this workout to the test! Grab your band, clear out a bit of open space (or head outside for some workout fun) and get to work! All of the workout details are below:
This workout is devised into two circuits. Begin with Circuit #1 and perform 1 set of each exercise back to back without rest for 1 full round of the circuit. Rest briefly (up to 1 minute if needed) and then go for another round, aiming to complete 2-4 full rounds of the circuit. After 2-4 rounds of circuit 1 are complete, move on to circuit 2 and perform all of the exercises in the same format as you did in the first circuit.
*Note that you can take this workout to a park nearby and latch the band around a tree for some of the exercises listed below if unable to (or if you just want to get outside) perform these in your house or hotel room.
What you’ll need for this workout: resistance band with handle or power band and loop band
Circuit 1: 2-4 rounds and 12-15 reps of everything listed below
Standing resistance band row (you can latch this to anything sturdy in your house, hotel room or part of the balcony; if no access to this then perform a bent-over resistance band row while standing on the band for added resistance)
Wide stance jump squats, 30 sec
Bicep curl to shoulder press with resistance band
Standing lateral raises with resistance band
Plank jacks with loop band around legs
Circuit 2: 2-4 rounds and 12-15 reps of everything listed below
Resistance band squats (increase difficulty by performing these with loop band around legs)
Single arm resistance band tricep extension
Burpees with loop band around legs
Bent-over rear delt row w/ resistance band
Mt climbers, 30 seconds
What to do when you're sick of your own excuses-and how you can implement serious changes NOW!
No Excuses, Just Results!
Over the years my “No Excuses, Just Results” approach to fitness has helped me earn some seriously consistent results. Have I always abided by this approach? To be perfectly honest, no, but once I adopted my “No Excuses, Just Results!” mindset, all aspects of my health & fitness started to evolve.
If you find yourself making excuses as to why you haven’t been working on your fitness lately, stop for a second and be honest with yourself about these excuses. Take a look at your habits, your actions and identify what obstacles continue to pop up that have prevented you from your goals or have you making excuses. Is there a common theme to your excuses or have a few of the same things repeatedly popped up that have sidelined you from achieving your goals?
If you’re nodding along or saying “Yes” to any of the above, trust me- you’re not alone! I’ve had my own fair share of ups and downs (along with plenty of excuses) throughout my fitness journey. Whether in college, working two jobs, when I was over 35% body fat (I was full of excuses back then!), working in Corporate America to now working in the fitness industry, I’ve come up with several excuses along the way to rationalize skipping workouts or healthy eats.
I used to be full of excuses…so how did I change my approach? I now refuse to let excuses sideline me or keep me from my goals. With a simple mindset shift, I now take what would formerly be known as an excuse and look for opportunity to improve. Every little bit of effort counts and truly does add up to big time results. The results are just workouts away, so let’s ditch those excuses and get to work!
Here are some of my (formerly) most common excuses and how I ditched them for good:
- Whoops! I ran out of time before work this morning and didn’t get to pack my gym bag…so what are my chances of actually making it to the gym today?
We’ve all been there before, right? Your alarm goes off, you hit snooze and before you know it you’re scrambling around to get to work on time. The night before you’d had the best of intentions on heading to the gym directly from work that next day, but without your gym bag packed you’ll have to head home first before the gym. Uh oh. We all know what can happen once we get home from work. Distraction city with chores, kids, dinner, or heck- maybe you want to catch up on your favorite TV show, but the point is, you’re now home and are probably coming up with several excuses as to why you’ll “hit the gym tomorrow instead” right?
How I got rid of this excuse: This excuse used to be my most common, and after missing out on more workouts than I care to count based on the excuse listed above, I knew I had to make some changes. Turns out, all it took was a few minutes of preparation the night before. Instead of waiting until the morning (when I knew chances of my hitting snooze or running late for a variety of reasons was likely) to pack my gym bag and workout essentials, I took a few minutes the night before and got everything ready. I even started putting my gym bag in my trunk the night before so I wouldn’t worry about leaving it behind if I was in a rush the next morning. This small change helped add up to some seriously consistent workouts. So simple, right? If you’re an AM workout gal, this same approach will help keep you on track for those pre-dawn workouts. Pack your bag the night before with everything you’ll need in the morning for the gym and what you’ll need to get ready for work at the gym after your workout. I swear this small changes made a huge impact on my consistency!
- All or nothing approach to nutrition..
Does “The diet starts Monday…” sound familiar to any of you? From personal experience and what I hear from my clients plus interacting with people on social media, this excuse is more common than not. I know I’ve said those words more times than I care to count (and have since stopped using the word “diet” but that’s another blog in itself).
I used to start out each week intent on staying “on track” with my healthy meals, convinced that I would stick to this stricter regimen. At some point during the week/end if I strayed from the plan, I’d simply brush it off with “Well, I already messed up my diet, may as well eat whatever and just start over Monday!” and then proceed to eat whatever I wanted until the next Monday morning rolled around. There would still be some healthy food mixed in, but definitely more desserts than necessary. My rationale? I figured if I’d gone off track one day that I’d ruined the meal plan for the week so what was the point in following the plan the remainder of the week? Silly, I know, but this is an excuse I used to make and still hear from others far too often.
How I got rid of this excuse:
The all or nothing approach was a vicious cycle that did not earn me results I wanted. Once I realized I wasn’t being realistic to my lifestyle, I embraced a more balanced approach. If I grab a burger or dessert, I now pick up with my regularly scheduled healthy options at the very next meal, not the next day or the next Monday that rolls around. Life happens and sometimes you’re going to have a slice of pizza even if it’s not listed on the plan your trainer created for you. Just don’t let one meal off plan lead to a slippery slope of a series of poor nutritional choices. This is another prime example of how consistency truly is key and that it’s what we do the majority of the time that adds up to results.
- after work, things pop up (plan ahead and grab your workout in the AM a few days a week...since you can control how you handle your mornings and not if work runs late or kids need to be picked up early, etc)
Who has time for meal prep and cooking so much food? Ugh, healthy eating can be so time consuming!
This is another common excuse that I hear on a regular basis and one that I’ve also used. For those that get their Sunday meal prep on and have everything prepared and lined up in Tupperware for the week ahead, I commend you for your organization, cooking skills and efforts. Seriously. However, if meal prepping your entire week out ahead of time isn’t in the cards for you, it doesn’t mean that you can’t have some healthy options prepared and ready to go.
How I ditched this excuse:
OK, so I didn’t turn into a culinary wizard overnight, but I did get realistic about what I eat the majority of the time, what I’m likely to grab when on the go (healthy options are everywhere these days!) and what I can whip up in the kitchen in the least amount of time. Instead of cooking every meal I started by having 1-2 protein options already cooked and ready to go. Most often this was chicken breast and some sort of frittata or egg white muffins that I could easily prepare ahead of time and have last me several days. I started to make one protein smoothie a day (it’s one of my favorites of the day and literally takes one minute to prepare) because I could blend that and take it with me on the go (a scoop of Cellucor whey, a banana, some ice, tablespoon of almond butter, light almond milk and blend!) for a healthy, simple option. Keeping snacks on hand to eat such as almonds, cashews, Greek yogurt (I’ll mix some berries in with my plain Greek yogurt and top with some diced almonds for an easy meal option) helps save time and ensures that I’ll always have something healthy on hand. I love salads but hate wasting veggies, so to help with prep time I will chop up whatever veggies I want for salads or stir fry for the next few days (think broccoli, bell peppers, cucumbers, mushrooms, etc.) and store them (separately from one another) in a sealed container or baggie so that they are chopped and ready to go when it’s meal time. These quick fixes for meal prep have helped establish a whole new level of consistency to my healthy eating.
How I got rid of this excuse:
- My time at the gym is having a serious effect on my social life!
Feel like you’re spending more time with the weights than out with your friends, a date, or social events these days? I often hear this or similar excuses and that people begin to hold a grudge against their workouts because they “no longer have a life” outside of the gym. As soon as I realized I was annoyed by my workouts cutting into my social life, I knew I had to make some changes.
- How I got rid of this excuse: I started to involve some of my friends in my fitness. One of my favorite ways to combine catching up with a friend and working on my fitness is to grab a friend and head outdoors for some workout fun and chat. Whether just a power walk around the neighborhood, a bike ride, hike or workout at a nearby park, this is a great way to combine a workout while spending time with a loved one. Another thing I love to do is coordinate social events with rest days (we all take them, may as well maximize them!) as scheduling in rest day dates so I’ll have something fun to look forward to for the weekend helps keep a good balance of fitness, fun and weekend events.
I’m so busy, I just don’t have any time to workout for hours every day!
Ahh, the “I don’t have time for an hour or more at the gym each day” excuse. Yep, I’ve been there. Again, thinking that an all or nothing approach would be helpful (so many people skip out on a gym session if they don’t have enough time to get in their normal workout) is just mind boggling but nevertheless, I’ve been there and know countless others who have too. I’ve even had people message me asking if they only have 20 minutes a day to workout, is it even worth it or are they just wasting their time? Of course it is! Even five minutes of your time spent on a workout is better than nothing!
- I don't have time…Start with five minutes each day, then go for 10, 15, 20…it’s all about getting started and making your health & fitness a priority. I completely understand that an hour at the gym five days a week isn’t going. Job starts before dawn, have a ton of responsibilities and don’t feel right about carving out a few minutes for yourself? Trust me, I’ve been there, too. Every little bit does truly count, so if you don’t think you have any time, set aside five minutes one morning before work. The next week set aside 10 and then go from there. Once you start the habit and feel the positive effects of squeezing in workouts whenever your schedule allows, you’ll be hooked.
How I got rid of this excuse:
I had to face the facts and understand that days don’t always go according to plan. Schedules change last minute, things pop up, sometimes you have to cut the workout short or only have 15 minutes to get it done. So, if I’m left with only a spare 15 minutes, instead of skipping out on a workout altogether I make every bit count. If i’m that pressed for time i know that a gym workout isn’t going to be practical, so I’ll do a home workout instead.
Here’s one of my favorite “No Excuses, Just Results!” workouts that can be done anywhere- no equipment needed!
Grab a timer and enough open space to perform a burpee, then get ready to work! This workout is designed to challenge you while being ultra efficient. Set the timer for 15 minutes and challenge yourself to perform at least 3 rounds of the circuit listed below.
Perform one set of each exercise back to back for 30 seconds.Once you’ve completed one full round of the sweaty circuit below, rest briefly (1 minute max), and then repeat the circuit for another 3-5 rounds. Each circuit is 5 minutes of fast-paced, fat burning fun. Ready, set…work it!
- Burpees
- Jump squats
- Push-ups with side plank rotation (alternating sides throughout)
- Table top hip thrusters
- Plank jacks
- Side to side squats (squat to right, back to middle, squat to left, repeat)
- Side forearm plank with dip (30 sec/side)
Stuck in a workout rut? 5 super sets to blast through boredom!
It's leg day, you say?! Skip the same old squat rack, leg curl, leg extension and leg press routine (or whatever it is you've been doing these last few months) and commit to shaking things up a bit with this super set shocker that will have your legs (and glutes) on fire after the first set!
Now, before you dismiss the idea of trying out the super set fun below, hear me out...
Whether you've hit a plateau, are bored with the "routine" you've been following, are no longer feeling the burn (or that glute pump) during your workout, or just want to tackle a new challenge in the gym, this is for you! We're all guilty of getting stuck in a workout rut from time to time, so throwing in something like this can help spark everything from more results (yay!), increase motivation, challenge your mind (and muscles) in a new way, and so much more!
So what are you waiting for?
The format is simple, guys. You won't even need access to any machines (but dumbbells, a barbell and a loop band are needed) so throw any "Oh, my gym doesn't have that piece of equipment..." excuse out the window. This workout can even be modified to do at home or on the go at a small hotel gym with just a set (or two) of dumbbells, plus a loop band.
You'll start out with Super Set 1, repeating both exercises back to back (no rest between exercises...I want you guys to be workin' it the entire time! As a bonus, with such minimal to nonexistent rest periods, you'll be getting in some cardio bursts, too!) for 1 full set. Repeat this super set again until 3-5 full sets are complete, then move on to Super Set 2 in the workout. Repeat this format until you've worked your way to the very end with the BURN-OUT BONANZA (don't worry, it's only two sets) combo and voila- you've conquered the super set workout challenge!
Ready, set...work it!
*All reps and/or amount of required time for each exercise are listed next to the exercise. 3-5 sets of everything listed below! Have fun and please tag me when you try this workout!
✅ Super set 1:
Walking lunges, 1 min
Lateral shuffles w/ band, 30 sec
✅ Super set 2:
Barbell Sumo deadlifts, 10-12 reps
Plie jump squats, 30 sec
✅ Super set 3: 10-12 reps
DB Single leg deadlifts
DB Cursty lunges
✅ Super set 4: 10-12 reps
Barbell squats with band around legs
Barbell hip thrusters with band around legs
✅ Super set 5: Burn-out bonanza!💥2 sets of 15 reps 💥
Box jumps
Tuck jumps
Watch out Top Chef, here I come! New Protein Muffin Recipe Alert!
Woohoo, I did it, guys! I successfully put together a yummy protein treat recipe that's not only (mostly) healthy, it's SO simple, anyone can make it!
So...while in truth this recipe isn't likely to be featured on The Food Network or Bravo anytime soon (I've got to up my culinary wizardry game before that can happen), it was so simple, healthy AND delicious that I felt it HAD to be shared.
I'll be honest, I got the idea to make these because I was having some sweet treat cravings and I wanted to make something that was at least remotely healthy to help curb those cravings. I also noticed that we had 3 ripe bananas on hand, and if we waited any longer to use them we'd have to trash them. So, since I detest wasting food, I figured it out! I'd concoct some sort of healthy protein banana bread recipe.
Since you guys are probably aware that I like to keep things simple in the kitchen and don't bake a ton, you're probably wondering how (or why) I ended up concocting my own recipe, right?
Well, to be perfectly honest, a quick scan of recipes online turned up with several options, but none seemed to fit the "keep it healthy" and "use protein powder" bill because they all either A) were full of sugar, butter and only a few tablespoons of Greek yogurt (in order to qualify it as a "protein" option, I suppose), B) had a laundry list of ingredients I didn't feel like going to the store for or C) were so loaded down with protein powder and bland ingredients that I was fearful that they would be so healthy that they wouldn't provide the sweet treat fix I was after (or worse yet, turn out to be super dry as so many uber healthy protein powder "sweet treat" recipes do). You see, protein powder can be a tricky item to bake with- some things turn out delicious, but other more "meathead-esque" recipes end up loaded in protein but dry and lacking taste. I wanted some sort of happy medium, so alas- I concocted my own version of healthy(ish) Chocolate PB protein banana bread muffins.
This will take under 30 min (that's including prep, cook and clean up time) for a dozen delicious muffins that the whole family will enjoy.
Here's what you do:
Preheat over to 350 F
Line muffin tray with muffin cups
In one large mixing bowl, combine wet ingredients.
In separate bowl, whisk together all dry ingredients.
Add dry ingredients to the wet ingredient bowl, stirring until everything is completely blended. Fold in chocolate chips.
What you'll need:
Dry ingredients:
1/2 cup all purpose flour
3/4 cup Cellucor Chocolate PB whey protein
1 tsp baking powder
1/2 tsp baking soda
1/3 cup dry oats
1/4 tsp salt
2-3 tbsp mini chocolate chips
Wet ingredients:
3 ripe bananas, mashed
1/2 cup Plain/nonfat Greek ygourt
2 eggs
1 tsp vanilla extract
1 tsp honey
Bake in oven at 350 F for 15-20 min...once you remove muffins from over, if you want to add a couple extra chocolate chips on each muffin top, they'll melt right away and enhance the overall sweet treat factor, too!