Olympics Fitspo

Health is happiness. Fit is fab. 😉



Skinny Summer Cocktails!

Courtesy of SELF. com

Cantaloupe-Lime Frozen Margarita
Less sugar and more melon rescue this lovely ‘rita from diet purgatory, shaving 143 calories off the classic.
1/4 cup sugar
4 cups cubed cantaloupe
Zest and juice of 1 lime
1/4 cup fresh mint leaves, plus 4 sprigs for garnish
4 oz tequila
1 lime, thinly sliced
In a small saucepan, bring sugar and 1/2 cup water to a simmer over medium heat, stirring, until sugar dissolves, 30 seconds. Set simple syrup aside; let cool to room temperature. In a blender, process cantaloupe, zest, juice and mint leaves until smooth. Stir in syrup and tequila. Freeze, stirring occasionally, until a thick slush forms, at least 2 hours. Pour into 4 glasses; garnish with mint sprigs and lime slices.
169 calories, 0 g fat, 26 g carbs, 1 g fiber, 1 g protein



Spiked Gingerade
Serves 4
Caramelized ginger and lemon juice edge out extra sugar in our hard lemonade, cutting about 70 calories per glass.
Vegetable oil cooking spray
1 piece ginger (4 inches), peeled and thinly sliced
6 tablespoons tbsp sugar, divided
2 cups chilled sparkling, seltzer or tap water, divided
1/2 cup fresh lemon juice
Ice cubes
4 oz lemon-flavored vodka
2 lemons, thinly sliced
Heat a small saucepan over medium heat; coat with cooking spray; add ginger and 1 tbsp sugar. Reduce heat; simmer, stirring, until ginger edges are brown, 2 to 3 minutes. Add 1/2 cup water and remaining 5 tbsp sugar; bring to a boil, stirring, until sugar dissolves, 30 seconds. Turn off heat; add juice; cool to room temperature. Fill a pitcher halfway with ice; stir in ginger mixture, vodka, lemon slices and remaining 1 1/2 cups water.
149 calories, 0 g fat, 22 g carbs, 0 g fiber, 0 g protein



Sweet-and-Salty Dog
serves 4
Grapefruit galore! The citrus in this tipple keeps insulin levels low, which might help you burn more fat.

1 cup fresh raspberries, plus 4 for garnish
1/44 cup sugar
1/2 teaspoon sea salt
Juice from 3 1/2 large pink grapefruit
4 oz gin
Ice cubes
1/2 large pink grapefruit, cut into 4 wedges
In a small saucepan, bring 1 cup raspberries, sugar and 1/2 cup water to a boil; cook, stirring, until berries break apart, 1 to 2 minutes. Strain and reserve raspberry syrup; set aside to cool; discard pulp. Wet rims of 4 glasses with water; coat in salt. In a pitcher, add juice and gin; stir. Strain into 4 glasses filled with ice. Drizzle 1/4 of syrup down the inside of each glass; garnish each with 1 fruit wedge and 1 raspberry.
165 calories, 0 g fat, 25 g carbs, 4 g fiber, 1 g protein

Great Recipe Ideas

Quinoa Almond Salad


Salmon Kabobs with Quinoa and Grapefruit Salad


Better for you Potato Salad (I would probably omit the eggs, horse radish and sour cream and use Veganaise instead of non-fat mayo…just based on taste preferences)



4 weeks until Memorial Weekend!


Power Protein Balls Recipe

This is a recipe copied straight from a friend’s diet blog. 🙂 They are delicious, sweet and filling. The version I make usually comes out to 60-75 calories and 10g protein per ball.

Power Protein Balls (Oatmeal, Protein, & Peanut Butter)

Oatmeal, Protein, & Peanut Butter Power Balls… Way better for you than traditional cookies and taste better too!

These protein balls work great as a snack in between meals or for a quick grab and go breakfast. They will keep you feeling satisfied for hours with their balance of protein, carbohydrates, fiber, and healthy fats. Instead of grabbing a candy bar from the vending machine at work or school, pack some of these to take with you. Be prepared to have a large amount of sustained energy without the crash that sugar gives you. Some health benefits include lower “bad” LDL cholesterol, higher fiber, stabilized blood sugar levels (good for diabetics), and reducing the risk of heart disease. In addition, the protein balls may help aid in weight loss due to their high satiety factor.

Servings: 3

1 cup dry uncooked oats (I use coaches oats)
6 scoops whey protein powder (I use chocolate Proto Whey, but you can use any protein of your choice just measure out 60 grams per 3 servings)
4 Tablespoons of Natural Peanut Butter (I prefer the 365 whole foods organic)
1 Tablespoons Flaxseed oil
1/4 cup dark chocolate chips/chunks (I use 365 brand dark chocolate chunks)
1/4 cup soy milk (rice milk or almond milk are ok too)
*optional- 1-2 tablespoons of agave nectar (if you prefer it to be sweeter)

1.)Mix all ingredients into a large bowl except chocolate chips. Use a spoon and a fork to break apart all the ingredients.
2.)Mix in chocolate chips
3.) Use your hands to form the balls, you will need to squeeze and roll in your hands to make it stick. Roll into the size of small donut holes.
4.) It will be a bit crumbly you can add more milk or peanut butter if it’s too dry. However, keep in mind if you are able to roll it into a ball shape it is good.
5.) Place balls into a container with a lid and place in the refrigerator. Allow at least 2-3 hours in the fridge (usually overnight). The balls will harden up in the fridge and stick together better. Keep balls refrigerated.

Mother Teresa Quote

People are often unreasonable, irrational and self-centered;
Forgive them anyway.
If you are kind, people may accuse you of selfish, ulterior motives;
Be kind anyway.
If you are successful, you will win some unfaithful friends and some genuine enemies;
Succeed anyway.
If you are honest and sincere, people may deceive you;
Be honest and sincere anyway.
What you spend years creating, others could destroy overnight;
Create anyway.
If you find serenity and happiness, some may be jealous;
Be happy anyway.
The good you do today, will often be forgotten;
Do good anyway.
Give the best you have, and it may never be enough;
Give your best anyway.
In the final analysis, it is between you and God;
It was never between you and them anyway.


Stole this recipe/idea from http://www.myallnaturalweightloss.com

Great blog!!

Sweet potato hash with cayenne and garlic, scrambled eggs, mushrooms and red peppers. 

Fit Brownie Recipe and Of Course, More Fitspo!

“Fit Brownies”

About 30 Calories per piece, 5g Carbs, 1g Fat

• 4 tablespoons (1/2 stick) unsalted butter
• 2/3 cup natural unsweetened cocoa powder
• 1/2 cup whole-wheat pastry flour
• 1/4 teaspoon baking powder
• 1/4 teaspoon potassium salt
• 1 cup stevia
• 2/3 cup sweet-potato puree
• 3 large egg whites
• 1 1/2 teaspoons vanilla extract


Heat oven to 350 degrees. Spray an 8-inch square pan; set aside. In a medium saucepan over low heat, melt butter. Remove pan from heat, and stir in cocoa. Let cool slightly.

In a small bowl, mix together flour, baking powder, and potassium salt.

Stir in sugar and sweet-potato puree, then egg whites. In a small bowl, stir together vanilla into the cocoa mixture.

Add flour mixture to cocoa mixture and stir until no traces of flour remain.

Spoon into prepared pan. Bake until surface of brownies looks barely dry and an inserted knife comes out with a few moist crumbs, about 20 minutes. Cool to room temperature.
Crumble the brownies with fork

Scoop 1 Tbsp sized balls and shape into footballs (or small squares/balls)

Decorate as desired!!




I Can Do This

Gotta keep my eyes on the prize and my “thoughts out of the gutter”, meaning I’m using a thought-stopping technique to shake away thoughts of cravings. Distraction is key until my will power gets strong and my good habits become just that: HABITS.