The Lifestyle

This blog is for those passionate about exercise and eating healthy as well as those who want and need motivation to work towards reaching their fitness and health goals by ditching the temporary diet and adopting a lifestyle that is both healthy and enjoyable.
Who I Follow
Posts tagged "healthy lifestyle"

The meal I’m making for the week..complements of

Totally craving and looking forward to this.

I’m going to serve mine with a side of broccoli or a small side salad.

Servings: 6 • Serving Size: 2 pieces Old Pts: 8 pts Weight Watchers Points+:
Calories: 378 • Fat: 10 g • Protein: 55 g • Carbs: 8 g • Fiber: 0.5 g • Sugar: 1 g
Sodium: 813 mg (without salt)


  • cooking spray
  • 12 thin sliced (36 oz total) skinless boneless chicken breasts, 3 oz each
  • salt and fresh cracked pepper
  • 1 large egg
  • 2 large egg whites
  • 1 tbsp water
  • 1/2 cup seasoned breadcrumbs
  • 1/4 cup grated parmesan cheese
  • 5 oz (6 slices) thinly sliced lean deli ham, sliced in half
  • 6 slices (4.4 oz) Sargento reduced fat Swiss cheese, cut in half

Preheat oven to 450°. Spray a large non-stick baking sheet with cooking spray.

Wash and dry the chicken cutlets; lightly pound the chicken to make thinner and lightly season with salt and black pepper.

Lay the chicken on a working surface and place a slice of ham on top of the chicken, then the cheese and roll, setting them aside seam side down.

In a medium bowl, whisk eggs and egg whites along with water to make an egg wash.

In another medium bowl, combine breadcrumbs and parmesan cheese.

Dip the chicken into the egg wash, then into the breadcrumbs.

Place chicken onto the baking sheet seem side down. Spray the top of the chicken with more cooking spray and bake about 25 minutes, or until until cooked.

Makes 12.

Breakfast: 2 pieces turkey bacon, 1 egg and 3 egg whites, coffee

Snack: 1/2 cup trail mix

Lunch: 3 oz grilled chicken, 1/2 cup broccoli, 1/4 cup black beans, 1/4 sweet potato

Snack: 1/2 apple

Dinner: Taco salad

Snack: Fudgsicle


My boyfriend kept stealing my shaker cups so I bought a pink one he would be embarrassed to use muahahahahaha ha

Boooooooooooooo leg day

1.) Dumbbell Squats (Holding 15 lb weights, use stability ball to support lower back against a wall): 3 sets of 15, 30 second rest intervals

2.) Walking Lunge (Holding 10-12 lb weight): 3 sets of 15/leg, 30 second rest

3.) Step up with reverse lunge (using block or bench, step up and then step down to a reverse lunge, holding 10-15 lbs): 3 sets of 12/leg.

4.) Romanian Deadlifts (20 lbs): 3 sets, 15 reps, 30 second rest.

5.) Smith calf raise: 3 sets, 15 reps, 30 second rest.

Cardio: Rest day from HIIT, 30 minutes steady state cardio

Loving these whey protein recipes:

Recovery Rice Crispies

INGREDIENTS: 1 ½ cups Rice Krispies cereal, 1 ½ tbsp. honey, 2 tbsp. reduced fat butter, ½ cup oatmeal, ½ tsp. vanilla extract, 2 scoops vanilla protein powder. DIRECTIONS: Preheat oven to 325 F. Lightly coat a 9x9 baking pan with cooking spray. Mix all the ingredients together in a large bowl, then scoop onto the baking pan.

No-Bake Vanilla Protein Cake

INGREDIENTS: 1 egg, 3 tbsp. applesauce, 2 tbsp. syrup, 3 tbsp. milk, ½ tsp. vanilla extract, 2 tbsp. flour, 3 tbsp. pancake mix, 1 scoop vanilla protein powder. DIRECTIONS: Place the eggs, applesauce, syrup, milk, and vanilla extract into a blender and blend until very well mixed. Add the flour, pancake mix, and protein powder to the mixture and resume blending. Pour the mixture into a non-stick bowl and microwave for 2 minutes. If it still looks wet at the top, microwave for an additional 10 seconds at a time until you see the consistency you want.

Blueberry Power Protein Muffins

INGREDIENTS: 3 large eggs, 3 tbsp. oil, ¼ cup heavy cream, 5 scoops vanilla protein powder, 2 tsp. baking powder, 1/3 cup brown sugar (or low carb sweetener of your choice), 1 cup blueberries, ½ cup fat-free cream cheese, ¼ tsp. cinnamon. DIRECTIONS: Preheat oven to 375 F. Line 9 muffin tins with cups and non-stick cooking spray. Mix cream cheese and cinnamon into a small bowl. Mix eggs, oil and cream in a separate bowl. Add protein powder, baking power and sugar (or sweetener) into the cream mixture, stirring thoroughly. Combine both mixtures along with the berries as you pour into the muffin tins. Bake for 15-20 minutes or until the muffins begin to brown at the top.

No-Bake Peanut Butter Shakeology Cookies

INGREDIENTS: 1 cup natural peanut butter, 1 cup organic quick cooking rolled oats, 1/2 cup raw honey, 1 cup Shakeology – chocolate flavor (or other chocolate protein powder). DIRECTIONS: Combine peanut butter, honey, oats and Shakeology in medium bowl. Mix well. Roll 24 balls, each the size of 1 tbsp. Flatten each slightly so it takes on the shape of a cookie. No baking is needed. Enjoy!

Cinnamazing Pancake

INGREDIENTS: ½ cup oats, ½ cup fat-free cottage cheese, ¾ cup Egg Beaters, ½ tsp. cinnamon, ½ tsp. vanilla extract, ½ scoop vanilla protein powder, 1/8 tsp. baking powder. DIRECTIONS: Mix all the ingredients together in a blender until it resembles pancake batter. Pour onto a non-stick skillet and cook for 2-3 minutes on each side.

Breakfast: 1 egg 3 egg whites scrambled, 1 cup special k protein 1/2 banana

Snack: 1/2 apple

Lunch: 1/4 cup black beans, 1/4 cup edamamame, 1/2 cup broccoli, 3 oz. chicken

Snack: Light N Fit Greek Yogurt w 1/4 cup blue berries

Dinner: Lean Turkey meatloaf and a small side salad

Snack: Fruit bar

A laughing Chihuahua!!! HAPPY TUESDAY!!!!!!!!!!!

No need to thank me.

A laughing Chihuahua!!! HAPPY TUESDAY!!!!!!!!!!!

No need to thank me.



(an example of what goes through my mind…you’re welcome.)

Luckily my boyfriend took care of the Oreo problem for me. Fruit bar it is!

Luckily my boyfriend took care of the Oreo problem for me. Fruit bar it is!

A satisfying (made from real strawberries) frozen fruit bar (70 calories) or 1 Oreo (70 calories). Which snack would you choose?

Only crazy person in the gym Saturday morning per usual

Had the day off so I did some cooking to help me stay on track for my lunches for the rest of the week. This is a veggie medley my mom used to make a lot while I was growing up: zuchinni, squash, and onion. She used olive oil and sometimes butter. I just use PAM cooking spray to cut down on calories.

Breakfast: 100 cal English muffin with 3 egg whites, 2 jennio-o turkey bacon, coffee

Snack: Protein Shake: 1/2 banana, 1/4 cup strawberries, 1 cup spinach, 1 scoop chocolate whey protein, 1 scoop PB2, ice

Lunch: 1/4 cup black beans, 4 oz chicken, 1/4 cup rice, 1/4 cup edamame, 1/4 avocado

Snack: 1 cup Special K protein cereal, 1/2 banana, 1/4 cup strawberries, 1/2 cup milk

Dinner: Lean Turkey Lasagna and 1 small salad

Snack: 1/2 apple

Awhile back..maybe a month boyfriend got into my facebook and read some of my messages between an ex boyfriend and he got really upset. Yada yada yada to make a long story was taken out of context and he was mad for no reason. He apologized and said if I ever wanted to read his messages I could because he has nothing to hide.

Well…today I decided to take him up on it. I read literally all his facebook messages. I felt really guilty about I decided to text him. Here’s how our conversation went:

Me: Jared, I’ve been a bad girl…..

Jared:You ate my Oreos??

You know you’re a fat kid if you text your boyfriend saying you’ve been a bad girl and the first thing that pops into his mind is you ate his cookies!!!

And no..I haven’t touched the oreos! :D