Post Workout Fuel

Happy Thursday friends! It’s almost the weekend, woo!

I wanted to share some of my favorite post workout snacks with you guys today. I generally don’t eat a big meal after I workout but like to eat something to get some protein into my body. These snacks are healthy and delicious too!

Protein Smoothie

This is definitely my go-to post workout snack. It is full of fruit, protein, and is refreshing after a sweat sesh. My sister introduced me to Protein World protein powder (I use The Slender Blend vanilla flavor) and I’m obsessed! It doesn’t taste like typical protein powder and enhances the flavor of my smoothies. I usually blend two frozen bananas, a handful of other fresh fruit (strawberries, blueberries, mango), a couple tablespoons of yogurt, four scoops of protein powder, and a splash of almond milk. Yum!

Waffles & Peanut Butter

If you guys haven’t tried Van’s waffles yet, you need to! I got my whole family on the Van’s kick. It is an quick an easy treat after working out or even just for breakfast. I top mine with natural peanut butter and banana slices. I usually buy the multigrain waffles, but my sister and parents love the powergrain variety. 

Greek Yogurt Parfait

Now that all of my favorite fruit is in season, I am putting it on everything (and just eating it by itself). I especially love strawberries and pineapple. For this easy snack I simply toped vanilla greek yogurt with fruit and granola. In this picture, I used Creative Snacks Co. organic coconut bites that has chia seeds, sunflower seeds, and pumpkin seeds…so good (it’s from Sam’s Club). 

Bars

When I’m short on time, but want to eat a post-workout snack, I will throw a bar in my purse. My favorites are Larabars, Think Thin bars, and Rx bars. I just ordered Rx bars from Amazon per my sister’s recommendations and love that there are only a few natural ingredients in them. Some of the bars you can buy are loaded with sugar and artificial ingredients so be cautious!

Happy snacking! Have a great weekend!

– M –

Happy Memorial Day!

Happy Memorial Day! I hope everyone’s day has been filled with great time with friends, family and some relaxation. Kevin and I had a productive weekend at home. It was nice to work on the house and do some final trip planning for our upcoming time in Europe.


Kevin leaves for New York and London next weekend for three weeks for work before I join him in London. I am not looking forward to him leaving for so long, but I am excited about our Europe trip! We will be visiting London, Barcelona, Paris and Prague. We are so excited to see our best friends Mike and Samantha in London, as they will be visiting at the same time!

I want to acknowledge all of those who have served and sacrificed for our country as we remember what Memorial Day is really about. I am so appreciative of all of those who given up so much for our freedom. I hope you all have a great day and rest of the week!

– A –

 

 

Crockpot Spaghetti Squash

Happy Monday! I hope you all had a great weekend, it always goes by too fast! I spent the weekend up north in Cadillac and Traverse City with my boyfriend, parents, and some extended family. My mom and I had a bridal shower to attend in Cadillac so we decided to make a weekend out of it. It was a fun weekend!

I wanted to share a recipe with you today that I made last week. I am always looking for healthy, easy dinner recipes especially on nights that I have to work. Something I can throw in the crockpot while I sleep during the day gets bonus points! I actually got this recipe idea from a friend at work. I have never made spaghetti squash and while I love zucchini noodles this was a nice change since I try not to eat actual spaghetti noodles too often. I hope you guys enjoy this healthy rendition of spaghetti and meatballs. I will definitely be making it again!


Ingredients:

  • Spaghetti squash
  • Turkey meatballs (you can either buy these already prepped or make your own from ground turkey)
  • Marinara sauce
  • Parmesan cheese (if desired)

Directions:

  1. If you are making the turkey meatballs from scratch, you prep them before putting everything in the crockpot. I mixed a package of ground turkey with 2 eggs, about a half cup of bread crumbs and a couple sprinkles of Italian seasoning. I formed the mixture into meatball-sized balls and cooked them in a pan over medium heat until they were cooked all the way through.
  2. Spray the crockpot with pam.
  3. Cut spaghetti squash in half and place seed side down in the crockpot.
  4. Surround spaghetti squash with meatballs and marinara sauce.
  5. Cook on low for 5-6 hours.
  6. Remove spaghetti squash from crockpot (be careful, it’s hot!) and use large spoon to remove seeds. Then use the same spoon to scrape spaghetti squash forming noodles and place the noodles in serving bowls.
  7. Cover noodles with meatballs and sauce. Sprinkle with parmesan cheese if desired.
  8. Enjoy!

    Have a productive week! Don’t forget to take care of yourself among the busyness 😊

    – M –

    Stress Relievers

    Happy Friday all! Sorry for the late post this week, things have been a little crazy in the Michalzuk household this week. Fittingly, I wanted to share some of my tips on how I deal with stress during busy times, but I would love some tips on what works for you. I am always open to trying different methods to take care of my body and mind. Some of my go-to stress relievers are:

    1. Exercise: A no brainer for me. I can go into a workout feeling totally out of touch with myself, stressed and tired and come out feeling like a whole new person. Exercise works wonders for me in terms of relieving stress. Enough said..
    2. Meditation: I was consistently meditating for a few months, but I stopped when we moved and my morning scheduled got shaken up a bit. I decided to pick it up this week since I was feeling extra stressed. It is not naturally easy for me to sit for 10 minutes and not let my mind race around all of my to-dos for the day. I am working on it. 🙂
    3. Personal goal setting: This one is counterintuitive, but sometimes taking a step back to priortize and set my personal goals allows me to re-center on my own priorities that sometimes get lost when things get busy.
    4. Indulgence: If all else fails a little dark chocolate, ice cream or wine never hurts. I try to not indulge too much when I am stressed, but who doesn’t love a piece of chocolate or two when you have had a long day.


    I would love to hear what works for you. Any suggestions I should try?

    Have a great weekend!

    – A –

    Let’s Taco Bout It 

    Happy humpday y’all!

    Sorry I am posting a couple days later than usual, it’s a little busy around here with work and my finals approaching next week. I wanted to share a super easy, guilt-free meal that I made this week and loved. You can’t go wrong with a crockpot meal that is also healthy! I hope you guys enjoy it!

    Crockpot Chicken Taco Lettuce Wraps

    Ingredients 

    • Chicken breasts (I used 2 large ones but you can make as much as you need)
    • Taco seasoning packet (low sodium) 
    • Container of salsa (I used Garden Fresh Gourmet Jack’s Special)
    • Romaine lettuce 
    • Cheese (if desired)

    Directions

    1. Spray crock pot. Place chicken breasts in bottom of crock pot. Pour taco seasoning (I used about 3/4 of the packet) and salsa (about 3/4 of container) on top of chicken.
    2. Set crock pot to low and let cook for 4-6 hours. 
    3. Shred chicken when ready to serve with two forks in crock pot (it should shred very easily).
    4. Place chicken into romaine lettuce and sprinkle cheese on top.
    5. Enjoy!

    I have also used this crockpot chicken for regular tacos and burrito bowls. It’s so versatile and so good! 

    Have a good rest of your week! 
    -M-

    Nutrition Tracking

    Happy Monday! I hope you had a great Easter weekend with family and friends. Kevin and I were busy moving into our house! It is so exciting but we are both exhausted after lots of unpacking and organizing over the weekend. We have a lot of furniture shopping to do, but I will post some pictures of the inside of the house once we start to furnish our place and decorate. We are already looking forward to some family and friends visiting in the upcoming months!

    I wanted to share the nutrition tracking I have been doing through MyFitnessPal with some of you who have asked me about it. I have been tracking using the app for a over a year now. Recently, I have been strictly counting my marcos (carbs, protein and fat) and working to hit my goal percentages for each macronutrient. Some of you may of heard of tracking macros as it’s popular in the fitness and nutrition industry. Although macros are important, the biggest thing is hitting the number of calories recommended for your current weight and future weight goals. Obviously I’m not trying to lose weight but I’m working on building lean muscle to better achieve my fitness goals. MyFitnessPal makes it very easy to input your food and the app has many popular brands and restaurants to make it pretty accurate to what you are actually eating. The app calculates your recommended calories and carb, protein, and fat daily percentages for you and shows you how you are trending to those goals each day. The key is constantly tracking so that you have good data for the app to analyze.


    The best part of a diet centered on macros and calorie intake is you can really eat what you want as long as it fits within your goals for the day. Now, it’s still important to make wise choice for your long term health, but I have enjoyed some of my favorite splurge foods (pizza, ice cream, burgers) while tracking macros and I have still been able to reach my goals without feeling one bit guilty! I do eat “healthy” the majority of the time, but I think the 80/20 rule for healthy versus less healthy options definitely holds true.


    I have seen some good improvement in my energy levels and my body with the tracking I have been doing, and I am always pushing towards my next goal in my fitness and nutrition journey!

    – A –

     

     

    Arizona Vacay

    Happy Monday! I hope everyone had a great weekend! I am feeling refreshed and relaxed after a week in Arizona with Mike, my parents, and Amanda and Kevin. The weather was gorgeous (80-90’s and sunny everyday) and nothing beats time spent with my favorite people!

    We spent a lot of time during the day outside relaxing by the pool. Unfortunately Amanda and Kevin had to work most of the week, but we met up with them for dinners after work. They took the day off Friday and we hiked Camelback Mountain. It was a tougher hike but the view at the top was definitely rewarding! 

    We were foruntate enough to see Amanda and Kevin’s new house, it is beautiful! I can’t wait to stay there and see all the memories that are made within in. Congratulations to Amanda and Kevin!

    I’m already missing vacation and my sister and Kevin, but have some exciting events coming up that are keeping the post-vacation blues at bay. I hope everyone has a great week and enjoys this Spring weather! 


    – M –

    Visit with My Parents

    Happy Monday! Today is an exciting day for Kevin and I as we closed on our house! We move in officially in a couple of weeks. We had an awesome weekend as well with my parents arriving to visit for the week. They arrived early Saturday morning and Meghan and her boyfriend Mike arrive tonight!

    My parents arrived early on Saturday and we enjoyed breakfast before showing them our new house. We had dinner at my Mom’s favorite, The Henry, in Phoenix. On Sunday we hung out at the pool at their resort and watched the sunset with happy hour before heading to dinner.


     

    I’m excited to see Meg today and make some more great memories together this week!

    – A – 

    New Beauty Products

    Happy Monday friends!

    The countdown is officially on as I will be in Arizona in a week! I am excited for sun, warm, weather and some quality time with my favorite people! In the meantime, I wanted to share some of my new favorite beauty products that I discovered at Sephora (that place is so dangerous!). Without further ado, here they are…

    De-slick Makeup Setting Spray: This Urban Decay makeup setting spray is a life-saver! You simply mist it on your face after finishing your makeup and it prevents makeup from smudging and fading. There are various kinds you can buy depending on your skin type. I chose de-slick which provides oil control as well since my face tends to get shiny throughout the day. I have definitely noticed a difference since using it!

    Triple Sec 3-in-1 Hair Product: Okay so this isn’t a new product for me, but I wanted to share it with you guys because I’m obsessed! When I got my first blowout in Arizona with my sister at DryBar, they used this on my hair after curling it. It provides texture, volume, and refreshes your hair all at once. Bonus: it also smells amazing!

    Too Faced Better Than Sex Mascara: I have been struggling to find a mascara that I love for a while. A coworker recommended this one to me and I love it! It definitely makes my lashes look fuller and longer. It also stays on very well throughout the day and doesn’t bother my eyes (I wear contacts).

    Becca Cheek Highlighter: I have been interested in purchasing a cheek highlighter, but was unsure of what kind to get. The sales lady at Sephora recommended the Becca crème highlighter to me, so I decided to try it out. I found out a few of my friends also use this brand and love it! It comes in multiple colors to blend with your skin tone and is easy to apply. I actually put my blush on first then put the highlighter over it making sure to blend it well. While I don’t wear it everyday, I like the shimmer it adds to highlight my cheek bones.

    I hope you guys have a great week!

    – M –

     

     

     

     

     

    Sunny Weekend in LA

    Hi everyone! I hope you had a great St. Patrick’s day weekend. Kevin and I were in LA Thursday through Saturday, and had a much needed couple of days away.


    We stayed at the Beverly Hills Hotel in Beverly Hills and enjoyed our stay. Kevin was in town for a work event, and I flew out on Thursday to meet him. We enjoyed our favorite restaurant  in town, Il Pastaio, for yummy italian dinner on Thursday night and did some walking around town afterward. Unfortunately no celebrity sightings!
    On Friday we enjoyed a morning work down rodeo drive taking in all of the amazing houses in the area. We later enjoyed lunch at The Farm of Beverly Hills and did some window shopping on rodeo drive. We found out Kenney, Kevin’s brother was also in town so we met up with him and his friend for dinner before joining some other MSU friends for the basketball game. It was great to see everyone and watch a good win for the Spartans!


    Have a great week!

    – A –