Its been a little while since I’ve made a post here, but I have NOT forgotten about my readers, my blog, or anything of the sort. If you follow me on Instagram (go do it!!) You won’t only find incessant videos and pictures of my pup, Ozzie, but you will also see snippets of my workouts, daily eats, recipes and as always hopefully helping you all to live a healthy balanced life.
I have had a busy but extremely fulfilling and fast paced summer. I was able to spend some time to focus on my career and where I see myself going in the future and because I LOVE working in so many avenues in the fitness industry (not just 1-1 training) I am still Personal Training in Boston as a Tier 3+ Trainer at Equinox (part time) as well as continuing to rapidly grow my personal business, Coach for Cathy Savage Fitness and write some Freelance health and fitness articles as well! (As always, message me for training inquires!)
As many of you know, I also work for a company that is pretty much out of its ‘start up’ phase and just got ranked in the top 25 most downloaded apps on Itunes. I am loving being a part of MoveWith- the complete AUDIO ONLY workout app. Upon signing up, you will receive 7 days FREE to try it out!
No more sheets of paper with you at the gym with print outs and scribbles. If you are struggling to know which workouts to do and how to do the exercises, yet still want to be guided and motivated the entire time, I URGE you to check out this app! There are literally hundreds of workouts to choose from ranging from meditation and yoga to HIIT, treadmill, bodyweight and marathon prep workouts. There is something for everyone and I am SO honored and psyched to be a part of this team. (Oh and yes, I have over 20 workouts there, adding more each month!)
In other news, today I just wanted to share with you some of my recent FAVORITE THINGS. These are mostly in the food category (some products, some recipes, some ideas for you!) And then I have a couple workouts. I hope, if anything, you get some good ideas for your next meal OR how to incorporate a product OR you can send ME some ideas 😉
Pumpkin Pie Spice
Its that time of year, and I will proudly call myself a basic bitch (besides the PSL thing, I HATE pumpkin+coffee) I like my coffee unflavored + half and half. Please no PP spice in there. When it comes to oats or yogurt or smoothies, however? I’m in. I sprinkle this pretty much every time I eat my Greek Yogurt (see next picture) A little goes a long way, so in my protein shakes, just a little shake! Another recipe idea for you?
- 1/3 C oats
- 1 tsp pumpkin pie spice
- 1/2 scoop protein powder (vanilla preferable)
- 3 egg whites or 1 whole egg + 2 egg whites
- 1/4 C pumpkin
- 1T nut butter
- Combine oats, egg whites, protein powder, pumpkin, spices in the magic bullet
- Blend for about 30 seconds until well combined
- Pour on hot skillet and cook each side for 1 min or until golden brown
- Top with nut butter and ENJOY!
Greek Yogurt Snack Bowl
I said “see picture below” so here it is. I have Fage 2% Greek Yogurt almost everyday. Its the only brand I buy and find that it has serious creaminess and staying power. I have some form of the above meal usually breakfast or midday depending on when I am working out (this is usually a good pre or post workout meal) I mix all of the below ingredients up and let sit overnight so the oats get chewy and delicious!
- 1 container plain 2% Fage
- 1/4C raw oats
- 1/2tsp pumpkin pie spice
- Handful of berries of choice
- 1T Peanut butter
Buffbake Chocolate Chip Protein Spread
This stuff is seriously addicting. I opened it up and found it extremely easy to eat tablespoon after tablespoon. If you have it, you know what I’m talking about. I slather this on rice cakes, in my oats, sometimes in my Greek yogurt or by the spoonful. Go try it.
Other Breakfast Ideas
2 whole eggs, air fryer veggies and coffee (of course)
Pasta Sauce on Everything
If you follow me, you know that I follow a LOW FODMAPS Diet. (feel free to message me for more details on Low Fodmaps!) DESCRIPTION OF FODMAPS BELOW
“A low-FODMAP diet avoids foods containing certain sugars and certain fibers capable of causing diarrhea, constipation, gas, bloating and abdominal pain in people with IBS. Examples of FODMAPs include:
- Lactose (also known as milk sugar; found in milk, yogurt and ice cream)
- Fructose (also known as fruit sugar; found in fruit, high-fructose corn syrup, honey and agave syrup)
- Sorbitol, mannitol, and other “-ol” sweeteners (also known as sugar alcohols; found in certain fruits and vegetables as well as some types of sugar-free gums and candies)
- Fructans (a type of fiber found in wheat, onions, garlic and chicory root)
- GOS (a type of fiber found in beans, hummus and soy milk)
These five types of FODMAPs have several things in common: They can be poorly absorbed during the digestive process. They are rapidly fermented by the bacteria that live in your gut. They are capable of pulling fluid into the gut in a process called osmosis” (SOURCE)
So basically it’s quite hard for me to go out to eat because EVERYTHING has garlic and onions in it which are the biggest culprits for me. I love tomato sauce, its a weird love affair that I’ve always had. I can put it on anything. Well not anything, but you get what I mean. I was SO EXCITED to find that Fody Foods make low Fodmap foods that are delicious and free of garlic and onions and everything on that list above. I purchased the tomato & basil tomato sauce and it was AMAZING.
I mixed 1lb ground turkey breast with about 1C of the tomato sauce and cooked it all together so the flavors from the sauce simmered in the turkey. Meanwhile, I cooked up some brown rice (which I always like to have on hand, cooked in the fridge to throw together quick meals…one of my modern day meal prepping tips!) I served 3/4C turkey with sauce over the brown rice and some veggies on the side for a quick and delicious dinner!
THIS Low FODMAP Company
Speaking of low FODMAPS, I recently got a package from this incredible company of some serious goodies for me to try out! I plan to do a whole post focused on FODMAPS and the products I received, how to deal with following this type of lifestyle and also some recipes. BUT for today, I have these products to share with you and they are SO delicious ,The steak seasoning I put on everything (including steak!) but also so good on veggies, eggs, toast, avocado…you name it! I can’t tell you the last time I have had salsa because it 99% of the time contains onions so it is a big no-no for me. This salsa. What can I say–its incredible and because I have been on a no garlic or onions way of eating for so long, I never seem to miss it, but I DO miss foods that contain it such as salsa!! I haven’t opened the bar yet, but there is nothing in that ingredients list that doesn’t make me want to rip it open and try it ASAP! I just got this package about 10 minutes ago so I am SO excited!! Thank you again, FODY FOODS!!
A staple *anytime* food! Great to make the night before and pack them to work or serve hot right off the pan if you are home! There are 23948294587 variations of pancakes out there so if you love yours…you do you BUT its always fun to try out someone else’s recipe, right?? I think I have come up with 10+ recipes myself! I always seem to try a new ingredient or flavor to see how it turns out! Perfecting the protein pancakes 🙂
Protein Pancakes with Fresh Berries + Banana
- 1 scoop vanilla whey protein
- 1/3C raw oats
- 3 egg whites or 1 egg, 2 whites
- pinch baking powder + baking soda
- dollop of Greek yogurt (eyeball it!)
- 1/2tsp vanilla extract
- 1/2-1T flaxmeal
- 1/4tsp cinnamon
- 1T maple syrup, honey, agave or a few drops of liquid stevia (optional)
- 1/4 banana, sliced
- 1/4C berries
- (if you like a thinner consistency you can add some water or almond milk)
- Place all ingredients besides the fruit in a magic bullet or other small blender. Blend well. Heat skillet over medium with a spray of olive oil or butter.
- Add batter to the pan in whatever size you desire!
- Top with banana and blueberries however you like!
- Once the batter bubbles, flip over and continue cooking for an additional minute or two
- Serve immediately with maple syrup, nut butter or any other topping you choose!
Lemony Shrimp Stir Fry
Some New Finds at Trader Joes
- Pumpkin pie spice RX bars: Obviously these were coming! They are limited edition (as are all pumpkin pie spice products ughh) Anyway, I love RX bars as a go-t0 bar when I’m in a rush and this flavor is the bommb (also love maple sea salt and chocolate coconut)
- Butternut squash Zig Zags: These got me on the way they were cut! Thats about it haha…They were just calling to my air fryer and of course I made them as soon as I got home. They didn’t disappoint.
- Grilled cauliflower (frozen) I haven’t tried these yet but grilled anything and I am sold! Cauliflower has seemed to be popping up everywhere and I can’t wait to try these. If anyone has suggestions of recipes or how to use for a delicious dish…HOLLA!
- Plantain chips: Okay…if anyone knows how to make these because I feel like they are SO easy to make but for me, they will always be one of those items that is just so much better out of the bag. These are addicting. I already got a second bag within 3 days.
THIS Nail Color
You all know that I am obsessed with manicures. Sure, it’s fall, so dark colors are all the rage, but I found this ‘transitional’ color and LOVED it. I have gotten compliments on it wherever I go and I received a crazy amount of private messages and DM’s asking the color…so It’s OPI and its called “I am What I Amyethyst” I got the shellac version (lasts 2 weeks) so it’s still going strong! I am not ready for the dark dark colors yet! And it you see, I have Miami Beet on my toes!
FAST, Fat Burning Workouts
I have been ALL about the ‘get in and get out’ workouts these days. Push HARD for the time that I am working and rest when my body needs it. I find that I work harder, feel more energized, focused and also keep the post exercise burn going way longer than if I spend 60+ minutes in the gym. I haven’t done ‘traditional’ cardio in a few months, and that is due to a number of factors including travel, time, boredom but I have not neglected my working out AT ALL. I just prefer to do a few metabolic style workouts a week and yoga 2x week as well. I bike everywhere and recently moved to a very hilly area so I am getting no short of movement these days! The workout on the left is one of my favorites! You can always sub the KB swing for something like burpees or mountain climbers or thrusters if you don’t have access to a kettlebell, OR you can also do a dumbbell swing! Bottom line is that you are working at your MAX effort in the allotted time and then you are out and on with your day.
The hardest part of doing these kind of workouts when I first started them was that I was literally done with the workout in 20-30 minutes. I was so used to spending more time in the gym that I found it hard to just walk away. “should I be doing more?”
“Let me just do a few reps of this exercise before I leave”
I found myself getting into a spin that I ‘wasn’t doing enough’ so I would just stay and keep working out (which totally defeats the purpose of these higher intensity workouts) and I was left feeling extremely fatigued, fuzzy and tired. You have to have the power to step away when the workout is done and not to have this ‘more more more’ mindset. Exercise less but pick up the intensity. Thats the motto I have been following and I am loving the efficiency of the workouts, the variety and also how energized I feel.
At this stage in my life I am not looking to ‘lose weight or body fat as a main goal. If that happens-great but that is certainly not my goal. I went through some pretty serious health sh*t years ago, and after recovering and rethinking my priorities, especially post 30 years old, I workout to feel good, energized, happy and strong. I always love to challenge and push myself (that will NEVER go away) but at the end of the day, I want to exercise to be able to be on my feet all day training clients, working out in non conventional ways (for me! such as swimming, kayaking, hiking) and not feel like a couch potato or in pain at the end of the day.
I think its totally fine to have aesthetic goals-heck I went through 4-5 years of that goal! But I also think its okay to move, just to freakin move. Why do we need to attach such lofty goals to it? And if we don’t have a HUGE fat loss goal its as if we’re inadequate. Sit and write down why you workout. You will be surprised what comes out on paper. Yes, sure most of us want to look good naked (me included) but I ALSO want to have kids and walk around all day and feel no pain in my body. I move for those reasons as well.
If you want to check out my past and most recent posts on cardio and strength training check them out below
TILL NEXT TIME!! xoxoxo