Sunday, June 14, 2015

Homemade Whole Wheat Waffles

I realized that we go through A LOT of waffles in this house and for a long time we just bought plain ol' Eggos. There are so many ingredients in those store-bought frozen food staples, so I thought I would get the "whole grain" version of them to help with some more whole grain for my boys. I quickly learned that these "healthier" versions aren't really so and we just needed to keep making "waffs" as they're called in our house and keep 'em in the fridge for the week.

When we keep pre-made-from-the-weekend whole wheat pancakes and waffles in the fridge, it makes the mornings all that much easier. Even being a SAHM, our morning cans be super hectic and rushed. There are rarely any leftover bites on the plate when the boys are finished eating their waffs. We use pure maple syrup, usually from Costco, for dipping.

Ingredients
  1. 1 cup whole wheat flour
  2. 2 tbsp sugar
  3. 1 tsp baking powder
  4. 1/2 tsp baking soda
  5. 1/2 tsp sea salt
  6. 2 tbsp butter, softened
  7. 1 egg
  8. 3/4 cup milk
  9. 2 tbsp vinegar
Directions
  1. Add vinegar to milk and let sit 5 minutes to "spoil" >>> can also use buttermilk
  2. Mix dry ingredients
  3. Mix butter and egg
  4. Add milk mixture to butter/egg mixture
  5. Add dry ingredients
  6. Pour into preheated waffle iron and cook
>>> we REALLY like adding En Joy chocolate chips to them as well <<<





Wednesday, June 10, 2015

CIZE is coming in July!

You all know of my love of Shaun T with INSANITY, Max:30, and especially my to-go workout, T25. There is NO denying that I am already psyched about his new fitness program called CIZE! It's being touted as "The End of Exercize."

It's an exercise format based on dancing, but before you start thinking that you can't do it I can assure you that you can since I've was able to already experience a Cize Live class! This mama, who will be very pregnant when CIZE is launched, is excited for a way to sweat that's not too crazy on my joints.

You can click on the pic below and enter your email address for a chance to win a FREE COPY of CIZE when it's released on July 20th! That date is also when I'll be starting my July Challenge Group and while you can do any program for my groups, the July group will be focusing on CIZE and as always Shakeology.


From the class that I have personal taken and yes, that was when I was already in my second trimester, the music is PERFECT for picking up a beat and just grooving. The moves aren't too complicated, but they still had me sweating at the end of the CIZE Live preview. Yes, I have quite a bit of dancing experience and can pick up a beat easily, but I PROMISE you that because of the way this format is broken down you will be dancing and sweating in no time flat.


If you're a fan of cardio sweat sessions. If you're a fan of going out with friends and dancing into the morning. If you're a fan of Zumba group exercise classes. If you're a fan of Shaun T. If you're a fan of Tania (yep, she's back after being behind the cameras in INSANITY Max:30). IF YOU'RE A FAN OF HAVING FUN....THEN CIZE IS FOR YOU!


The Challenge Group will again focus of a fitness program, nutrition, and personal development. The fitness program that I will be doing is CIZE, my nutrition will be based on the maintenance calculation of the 21 Day Fix and Shakeology, and my personal development will be to continue to build my inner positive voice. I invite you to join me for this group and invite you to HAVE FUN! 

comment below for more details or message me at fb.com/theramseyroost!


Monday, June 8, 2015

21 Day Fix Meal Plan @ 25 weeks pregnant

It's that time again and my June accountability/Challenge Group is set to officially begin today! I'm really, really excited about this group since we're adding the additional focus of working on our positive mind-set. I feel it's so important that we not only work on our physicality to be fit and healthy, but we also work on spirit and mind-set to be fit and healthy. The absolutely feed off of one and another and the part that we can see the quickest transformation, the physicality of it all, comes easier when we work as strongly on our spirit and mind-set.

The participants this month aren't all doing the 21 Day Fix, but that's the meal plan that I usually end up focusing on since we can all measure out our portions even if we don't have the actual portion containers. We have participants doing PiYo, Max:30, and even a throwback to P90X3. At 25 weeks pregnant, I'm sticking with Kat in the 21 Day Fix and hopefully sticking with my 8 and 10 pound weights. I love that I can feel strong, yet also be in my 6 month of pregnancy. It's the reason to keep going for sure, and not the excuse to stop. No matter how tired, achy, or sore I feel, I always feel better after I exercise.....ya know, getting that blood moving!

Without further ado, here is the meal plan that I have come up with for this week. I also took some time here and there throughout Sunday to meal prep. I find it easier to do a little bit here and there rather than take 1 full hour or however long it takes to simply meal prep. Quinoa, spaghetti squash, and meatballs all were prepped and divided into meals for the week. I have TONS of salad veggies ready for salads as well.

Have a great week and I can't wait to share the results of my group with you!

P.S. You'll see Brub with his summer hair cut trying to pose with the portioned meals. He cracks me up! It's truly never a dull moment with my two little men!!




Friday, June 5, 2015

New Challenge Group: JUNE 8th

I'm so excited to announce that my newest Challenge Group is going to start this coming Monday, June 8th! This group is special to me for the fact that I've kept it small so I can provide an more intimate and personal touch with our group members.

Instead of hosting two groups a month, I've had to cut back to only one per month because of both my increasing time involvement with our home build endeavor and my physical tiredness with being six months pregnant. This group will focus on three areas: health through movement, health through clean eating, and health through learning to love our bodies no matter where we are in our journey.

Wondering what a Challenge Group is and what we do during the duration of the group? Check this out. This group will run for four weeks -- Week 1 will what I call Preseason Week and it's a week of learning how the group flows, how to get the most out of the group, and to make sure we have a plan set in place to start strong on Week 2. The last three weeks are our hard working, participating, encouraging, and FUN weeks! I also have some contests throughout the group with some super cool prizes up for grabs.



My journey with Beachbody did NOT start with a group and I did not finish any program that I had started until I joined my own coach's Challenge Group. There is so much truth in that other's lift you up....when I saw that others were having a bad day, but still made a bit of time for themselves or turned down all the free pizza in the world it made me want to stick to my goals too. The days that I was on cloud nine and really hitting all of my goals outta the park, I was the one inspiring others to keep going. To remember why they started in the first place and to remember how GREAT they'll feel when they fulfill the promise they made to themselves at the start of the group.


A common workout and nutrition plan that most folks do during a Challenge Group is the 21 Day Fix. It's designed around, as the name implies, only 21 days and because the nutrition is so dialed in to what our bodies crave -- real, whole food -- but still makes room for indulgences like wine and chocolate, it's a perfect program to jump start your health journey or continue it and break through a plateau. While the workouts are doable, but will leave you feeling like you've worked your muscles, it's the nutrition plan and properly sized portion containers that help us get the maximum results. Check out the transformation of one of my very own coaches below! You can check out her own journey at Erin Kate Wellness. There is no 21 Day Fix transformation for me since I became pregnant right after I finished the program, but you better believe that I'll be "Fixing" after Baby Boy #3 is here!



My group this month is small by design, but I do have ONE last spot available and would love to round out our terrific group. Think that you'd love to share in our excitement and fun by starting your own journey? Comment below or message me here and we talk about your goals!