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Easy Protein Ball Recipe

02.09.2013

This is the easiest no bake “baking” ever! So delicious and the perfect snack! Thank you Megan Trafton – I heart muscle for sharing this recipe! So here you have it… PROTEIN BALLS:

Ingredients:

whey protein (I used both vanilla and chocolate)
oats
water

Yep……thats it! Um, can you say easy? Oh, and not to mention, the fewer the ingredients the fewer the calories. Perfecto!

Step one: Blend the oats and protein in a blender to get a fine consistency. I used a 50/50 ratio and that seemed to taste great.

Step two: put the blended oats and protein in a bowl and dribble a little water into the bowl. It is tough to get the right amount of water, but be sure to start off with only a drip and add more as you need. The purpose of the water is to get the mixture to stick in a ball, but if you use too much water it will be a sticky mess! Trust me, it is hard to get the right consistency so start with very little water.

Step three: roll the dough in a circular motion with your hands to form a ball. I then rolled it in more protein powder to stop them from sticking to each other. This takes patience, but the results are worth it.

Step four: Refrigerate and enjoy!

And that’s all there is to it! I love bringing these to work to munch on every so often. They are the perfect protein snack and often curve my craving for sweets.

Be sure to check out Fit & Fierce on Facebook for more recipes, motivation and fitness tips!

Another great Facebook page for some fitness inspiration, is Megan Trafton-I heart muscle. Go check her out!

Have a great weekend! -Jenna

Fit Gal: Tiffany!

02.06.2013

Tiffany and I frequently see each other at the gym and she is such an inspiration that I had to get her on the blog! She just got Zumba certified and is working to become a personal trainer! Ah, I love this girl! Here she is….

1. Tell us about yourself and your “fitness lifestyle and journey”

I grew up in San Diego which is a very fit and active city. I tried many sports in elementary & middle school but running was always my favorite. In high school I ran track, Cross Country and played Soccer for the school and a competitive Soccer team. I went on to play College Soccer for Sonoma State University. After I graduated college I continued to play soccer for Club Soccer teams and started to compete in half marathons. I currently play for the SF nighthawks (a women’s Soccer team in the city) and I am hoping to sign up for a couple of new races starting in the New Year. Staying fit is very important to me and I always make time to incorporate some fitness into my schedule.

2. What are your goals and how are you working for them?

I have a lot of fitness goals that I am hoping to accomplish by this year. I just signed up for my first full marathon in March so I am hoping to get less than 4 hours for my time. Physically, I would like to be a little bit leaner and not have so much mass. I have always had a really athletic build because I felt I needed it for soccer. I feel like I could be just as strong without having so much mass. I am going to start taking Pilate’s classes and I am trying to be more disciplined with my eating regimen. My ultimate goal is to become a Personal Trainer by the end of 2013.

3. Do you “eat clean”?

I am lucky that I grew up in a home with a very health conscious family. I grew up always eating fresh fruit and vegetables and we were not big “meat eaters.” About 7 years ago I decided to become a vegetarian and I have noticed a big change since that time. I try not to eat any junk food and very careful of what I am putting into my body. I don’t drink soda and rarely eat fast food. I make sure to take certain vitamins to make up for the lack of dairy & protein in my diet. I feel better when I eat healthy and I definitely see the difference.

4. In what ways do you stay active?

I like to work out 6 days a week and rest on the 7th day. I adapted this workout schedule from soccer practice schedule in College and it just works for me. I just got my Zumba certification and I am very excited to begin teaching some classes. I try to switch up my workouts a lot so that I don’t get bored. I alternate between running outside, yoga, classes at the gym and soccer practice/games. When I am at the gym I usually do 45 minutes of cardio and 15 minutes of weights. I can honestly say that I LOVE to work out and always make it a priority.

5. What inspires you to live this lifestyle?

I love to live this lifestyle because it makes me happy. After I get done with a workout my skin has a healthy glow and I just feel so much better!

Thank you so much for sharing your story Tiffany! I am positive you will inspire many by your active lifestyle. Good luck with your marathon, teaching, coaching and all of your goals! See ya at the gym. =)

If you are interested to be a Fit Gal along with Tiffany, feel free to contact me! I would love to have you.

xo,Jenna

Leg Workout

01.17.2013

Ok, my legs are KILLING me today! This was what has brought me to such misery today, but let me tell ya…it is SO worth it. If you are not getting sore, you need to find that fire inside of you. It was not until I started to lift weights that I saw a huge change in a short amount of time. Instead of just going through the motions, I have been increasing the weights and conquering my mind. I am realizing while typing this, that I need to start posting progress photos! (My apologies, I’m not too fond of taking selfies!) I know a lot of women don’t know what to do the second they walk into a gym. I have been there myself, and I’m sure we all have. It can be very intimidating at first! I thought this layout of a workout can help “guide” you through your gym routine. Follow these exercises and you will soon get in the groove and feel your way around. Get inside your head, think positive, keep working hard and be patient. You will get there. I love this saying…”Sweat today, smile tomorrow.”

Try this leg workout and let me know what you think!

1. Lunge with dumbbells

2. Lunge with barbell

3. Squat with barbell

4. Deadlift

5. Seated Leg Extension

6. Laying Leg Curl

7. Leg Press

8. Seated Leg Curl

9. Seated Calf Raise

10.Box Jumps

[Photos compliments of bodybuilding.com]

I am so excited to announce that I am doing a GIVEAWAY on my Facebook page as soon as I hit 800 “likes”! Only a couple more to go. Please help me get there! Share, share, share Fitness and the City on Facebook so we can do this thing! The giveaway just might have something to do with my favorite brand below….!!! Thanks guys, and happy almost weekend! =)

Not Seeing Results?

01.09.2013

Happy Hump day! Is this week over yet? I am SO looking forward to the weekend! I have gotten a ton of questions lately about what to do if you are not seeing results. If you are working out, eating “healthy” and not seeing results, you are doing something incorrectly. This takes a lot of committment, doesn’t happen over night and is a LIFESTYLE. No dieting or just popping in and out of the gym once or twice a week. Are you committed to take the plunge?

Here are some of my thoughts if you are not seeing the results you are looking for:

1. Push harder! Don’t just go through the motions but really push yourself to go hard. Try interval training on the treadmill, you will burn a ton of extra calories while increasing your endurance. Try supersets with weights, or do as many reps as you possibly can with your last set. Go till you can’t go anymore! Don’t leave the gym until you are spent and sweaty! If you are not sore, then try a different exercise, add more weights or do more reps to be sore the next day. Accomplishment to me is being sore the next day.

2. Change your routine! Try different workouts and find whats best for you. If you are doing the same routine your body will get used to that and not change. You need to constantly switch it up. Try only cardio one day, only weights the next, try a spin class, Pilates, yoga, TRX, there is so much out there! I personally LOVE trying new classes and feeling muscles that I havent felt before with my regular workouts. This also keeps it fresh and exciting! Also, create a schedule to look forward to. I plan my workouts, think about it first thing in the morning and look forward to it all day. (call me crazy I know ;))

3. Really watch what you eat. Document and see what a difference eating clean can really make. MyFitnessPal is an app on the iPhone which can track your calories and what you are putting into your body versus what you are sweating out. Documenting will help, I promise! Plan out each meal. Food prep and bring your pre-made meal to work. I ALWAYS bring my lunch that I make on Sundays, breakfast consists of oatmeal or greek yogurt and I also bring a snack to work. You will not see results if you do not eat clean! Trust me, I have gone through this: working out and eating whatever I wanted. But I stayed the same and saw NO changes. It was when I changed my eating habits that I started seeing change. Oh, and the alcohol is no bueno…sad I know, but I am personally loving and taking full advantage of not drinking!

Most of all, think positive and positive things will happen. You will not see results right away so be patient. There is a lot of dedication that needs to be given here, so commit the time and you will be happily surprised. You will get out what you put in.

I am hosting a giveaway today at messydirtyhair.com!! Visit Kelly’s amazing fashion and lifestyle blog to win a $20 Amex gift card compliments of yours truly. =)

—->www.messydirtyhair.com

xo,Jenna

2013 Goals

01.08.2013

It’s resolution time! Time to start the quest of taking action, rather than simply making resolutions and not sticking to them. I feel as if it helps to write them down and share them, while pushing to make this a great year! Here’s what I have on my mind for 2013:

Become a certified group class instructor
Sweat everyday
Meal prep every Sunday for the upcoming week
Start a morning workout regime (before work…tough!)
Blog more! =)
Travel more and explore different cultures
Stay away from negative people and things that hold me back
Learn from successful people
Set higher goals! (work on seeing those abs of mine, determined!!)

Most of all—->I think it’s so important to strive for excellence rather than perfection.

I have big expectations for myself, but it’s time to set the bar high and keep track of these goals!

What are your new years resolutions?

Today, I am a featured fitness guru on Jessica Read’s website! Go check her out and see what fitness apps we recommended!

—> Six Pack Apps for 2013

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