Monthly Archives: January 2016

Squat Challenge

January 20, 2016

Squat Challenge


If you are in need of a good leg workout – give this one a try! If you are like me – wanting to get a good workout in but not really sure what all or how much to do – this will simplify things for you. If your legs aren’t on fire after this workout, I’m not sure what to tell ya. 🙂


Take 1 minute breaks as often as you need. Focus on keeping correct form and DO NOT CHEAT. If you need more frequent breaks – take them! Throw this workout into the mix few times a week and see how fast you notice a difference.


Squat Challenge

  • 100 Jump Squats
  • 80 Body Squats
  • 60-second Squat Hold
  • 80 Jump Squats
  • 60 Body Squats
  • 40-second Squat Hold
  • 60 Jump Squats
  • 40 Body Squats
  • 30-second Squat Hold

Courtesy of Maria Kang’s Instagram – 


Happy Squatting!!! 🙂 🙂 🙂

Whole Wheat Banana Pancakes

January 18, 2016

Whole Wheat Banana Pancakes


These pancakes are such a delicious treat! A family favorite, no doubt. This past weekend we changed it up and added some new toppings! We try to eat well most of the time we but we also don’t put unrealistic expectations on ourselves. So if every meal isn’t 100% perfect all the time – that’s ok!


So I normally serve these pancakes with a dribble of honey and everyone is happy but this weekend we mixed it up – I topped them with greek whipped yogurt and blackberries = SO GOOD! If you ever need something to satisfy your sweet tooth while still eating fairly clean – this is it! Unless, you are a no carbie – then I can’t help you! 🙂 This was served as a great post run meal! Like always, freeze the leftovers – pop them in the toaster in morning and viola! So easy!


Recipe from 100 Days Of Real Food



  • 2 cups whole-wheat flour (I use King Arthur’s organic white whole-wheat flour)
  • 2 teaspoons baking powder
  • 1 ½ teaspoons baking soda
  • ½ teaspoon salt
  • 1 tablespoon honey
  • 2 large eggs, lightly beaten
  • 1 ¾ cups milk
  • 2 tablespoons unsalted butter, melted + butter for frying
  • 2 ripe bananas, mashed


  1. In a large bowl, whisk together the flour, baking powder, baking soda, and salt.
  2. Make a well (hole) in the center of the flour mixture and pour in the honey, eggs, milk, and 2 tablespoons of melted butter. Whisk together thoroughly, but do not overmix.
  3. Gently fold the mashed bananas into the batter with a spatula.
  4. Heat a griddle or sauté pan over medium-high heat. Swirl enough butter around the pan until it is well coated. Add pancake batter using a soup ladle.
  5. When the pancakes have begun brown on the bottom, flip them over to cook the other side.





Got my Brooks on….and It’s 57 degrees in January!

January 14, 2016

Got my Brooks on….and It’s 57 degrees in January!

There are days where my training gets a tad boring – and redundant. (I’m training for my next half marathon –  Hospital Hill Half Marathon) But today was anything but a normal training day!

kash walking


What a perfect way to spend an afternoon… running with my youngest. Mr Kash loves getting out and strolling down the trail with mamma. And when he jumps out to run with me – his smile is ear to ear! Afterall, 57 degrees in January…you know I’m out running and Kash couldn’t wait to get outside either. Any opportunity I have to get outside with my kiddos, I’ll take it!

The fun didn’t stop there. After picking Kailee up from school we headed to the park to enjoy the last few hours of the gorgeous weather before the cold front moves in tomorrow. We love spending time at Bass Pro. There is so much to do there; a playground, feeding the ducks and/or walking/hiking the trail around the lake passing the waterfall. My kids love it! Today was no exception, the kids had a good time watching the ducks skate around on the ice while they were at the park.


ducks bass pro

It didn’t take long before all three kiddos were heading towards the trail for a little family hike – sans the hubby who was working 🙁

“We’re going on a trip in our favorite rocket ship…”  The Little Einsteins theme song apparently seemed like a good fit, even though we weren’t on a rocket ship 🙂 nonetheless, the kids had a blast on our mini hike/adventure/treasure hunt!


Too many times I hear stories about kids and their video games. And while I don’t have anything against video games (in moderation of course) there is no better feeling than getting your blood circulating, muscles warm and your body moving!  And not to mention a great family activity! Being active doesn’t have to mean going to a gym everyday. Finding ways to be active as a family can make it fun and so much more enjoyable. My not so normal training day today was just what I needed to mix it up this week.


Next time your kids go outside – join them! Go on a walk, hike or mini adventure!  Life is all about balance. Today was a great training day for me and a great family day for all of us! Now that’s a Win-win!


How do you train?

Feel free to share your training stories.
Happy Training!

Homemade Hummus

January 13, 2016

Homemade Hummus

hummus crop



Do your kids come home from school starving?! Almost everyday after school the first thing Kailee says is, “I’m hungry”! I get it, I would be starving too! They eat lunch around 11:50 and by the time she gets home it’s about 4:15. The trick is finding a good quality snack and not to let them fill up on junk..this is why I don’t keep traditional “snacky” foods around.  It would be too easy to just hand it over – or eat it myself! 🙂 So, if you don’t want to eat it…DON’T BUY IT!


And if you are still feeling guilty about “punishing” your kids for making them eat healthy, click here!


One fan favorite in our house is Homemade Hummus! I love hummus and it’s so easy – and cheap to make. (Once you buy the tahini, which will make several batches)


We absolutely love this recipe from 100 Days Of Real Food . After tasting this you will never want to purchase hummus again.


  • 1 can of organic chickpeas (rinsed) or ¾ cup dried chickpeas
  • water
  • ⅓ cup cooking liquid (that is left after boiling dried chickpeas)
  • 3 or 4 tablespoons of lemon juice, to taste
  • 3 tablespoons tahini (ground sesame seeds – usually found near the peanut butter in the grocery store)
  • 1 clove of garlic
  • 1 tablespoon olive oil
  • ⅛ teaspoon of salt (or more if preferred)


  1. If using dried chickpeas pick over and rinse them. Put them in a Tupperware container or bowl with water to cover by 2 inches. Soak them in the fridge overnight. The following day rinse them again and then put them in a small pot with fresh water to cover by 2 inches. Bring to a boil and then simmer for 90 minutes. Reserve the cooking liquid.
  2. If using canned chickpeas rinse them with water.
  3. In a food processor combine the soft chickpeas, ⅓ cup cooking liquid (or fresh water if using canned chickpeas), lemon juice, tahini, garlic, olive oil, and salt. Blend until smooth and add more liquid if a thinner sauce is preferred.
  4. Garnish with paprika if serving as a dip.


I will make a batch or 2 – and we like to use the hummus as veggie dip. It’s great as a spread on roll ups or with chips too!


Like most recipes, after I have made it a few times I change it up from time to time – adding sun dried tomatoes, more or less garlic, using eggplant (I got this tip from a Mediterranean Restaurant – so yummy!) Have fun and don’t be afraid to make it your own!


Happy Hummus Making!


Whole Wheat Honey Cinnamon Waffles!

January 5, 2015


If you need a fast, delicious and healthy breakfast option to help get your family back into the swing of things after break…these waffles are the perfect choice! They are always a huge hit in our house! Enjoy!


June 13, 2015

Whole Wheat Honey Cinnamon Waffles!


Growing up I was never a fan of traditional breakfast foods; ie pancakes, waffles and french toast.  As an adult I realize a major reason is I don’t like pancake and waffle syrup, ( the highly processed junk that has high fructose corn syrup, sugar and a ton of artificial colors and flavors). It always gave me a tummy ache (still does). And to load that on top of more processed crap, well, that always left me feeling horrible so I never enjoyed eating it. Thankfully as an adult I can recognize why I didn’t favor these particular foods as a kid and now I’m able to make much better versions of these for my family!

One big change is the syrup – we use pure maple syrup. It makes a HUGE difference. And a little goes a long way. I know what you’re’s too expensive. Yes, real food does cost more. But if you are eating real food in a balanced way one bottle of pure maple syrup should last awhile.

My kiddos love the whole-wheat honey cinnamon waffles with pure maple syrup topped with fruit! While I have my waffle maker out I double the batch and freeze the leftovers. These are great for a fast and easy breakfast or lunch; and they are a much better option than most of the grocery store frozen breakfast waffles. Pop the frozen waffles in the toaster and spread them with cream cheese or peanut butter or a great snack too.

frozen waffles

Whole Wheat Homemade Cinnamon Waffles

  • 2 eggs
  • 1 1/2 cups milk (or 1 3/4 cup of using cow milk)
  • 1/4 cup oil
  • 1 1/2 tbs honey
  • 1/2 tsp ground cinnamon
  • 1/4 tsp baking soda
  • 1 1/2 cups whole-wheat flour (mix whole-wheat and white whole-wheat flour
  • 2 tsp baking powder
  • 1/8 tsp salt
  1. Preheat waffle iron
  2. Combine eggs, milk, oil, honey, cinnamon, and baking soda.
  3. Stir in the flour, baking powder. Mix well.
  4. Spread a small amount of butter onto the waffle iron when hot and spoon about 1 cup of batter into the center of the waffle iron. (cook 3-5 min until golden brown)

I have adapted Lisa’s recipe found in the link below. I have used Vanilla Soy Milk, Hemp Milk or Coconut Milk (depending on which is on my frig – they all work great). I have used the melted butter or coconut oil – coconut oil is my favorite. I have also added in mashed bananas or a few dark chocolate chips for special occasions. Make it your own and let the kids experiment with you, mine love it!
Tip: If you’re family is new to real food or eating whole wheat items try starting off with half white flour and half whole wheat white and ease them into it.  Making a complete change from white flour to whole wheat might be too much for the little ones to handle. Again the idea is to transition into a real food family and not drag your family there kicking and screaming! (I might have tried that…and it didn’t work very well) 🙂

Enjoy your waffles!!!