Be Present and Eat Protein Cheesecake!

What can I say, I’m exhausted, but it was a good day! Finals are next week, so this week is packed with studying and finishing up projects and presentations… 96 days until graduation!


Fantastic :) That is all.. No of course that’s not all! I am going to be sore tomorrow! I had a great Shoulders & Back workout with my trainer; definitely the hardest I’ve had since competing. I also confessed to him my recent focus problems, but how my diet had been less than stellar while I was traveling. He gave me a new split over 5 days instead of 6. So now I’ll do both weights & cardio five days a week but will have one day of just weights, one day of just cardio and one full rest day. This schedule worked really well for me last summer, and I think it’s a good way for me to balance now. After lifting I had a quick snack at home before it was off to Spin & Yoga. Both were good, I sweat like crazy, and finished feeling tired, but rejuvenated. \

On another note, I have an all day AFAA workshop on Friday to get my Group Fitness Certification. I’m a little nervous because I haven’t had the time to go over the materials has in depth as I would have liked at this point, but I’ve been reassured that I should be good to go after the full day of lessons. Lets hope so, because I’m really excited to start teaching Spin and at some point Kickboxing!

Being Present

It seems so simple in theory, but I often catch myself thinking 10-steps ahead of what I’m currently doing, and therefore missing out on taking full advantage of what that moment has to teach me. At the beginning of Yoga tonight I was definitely off and it was obvious in my falling all over the place. My mind was wondering and I was stressing about how I was going to get everything done. Once I recognized this, I was slowly able to release those thoughts and concentrate on the movement & breathing. By the end of class, my mind was more clear and I was less anxious about my task list waiting for me when I got home. The idea of ‘being present’ is discussed quite a bit in Yoga, but it applies to everything. Being present during a workout is equally as important and make sa huge difference in the results you will see. While you’re lifting are you focusing on getting the most out of each rep, slowly lowering the weight instead of letting it drop and making sure you’re completing each rep and not rushing through? I’m certainly not immune to flying through a few sets or even a whole workout, but I always regret it after, because I know my workout wasn’t as strong as it could have been. Once you’re at the gym, the initial hurdle is behind you; now you get to take advantage of a period of time where all you have to worry about is your muscle movements. Save worrying about what errands you need to run or how many chapters you need to read for when you walk out the gym door. Savor the moment, each workout is making you stronger and healthier!


Cheesecake Protein “Ice Cream” Bliss

Ohh may gosh.. this girl’s a genius! I made two different versions of Mae’s Cheesecake Protein Ice Cream within 12 hours. This recipe is so versatile, delicious, healthy, and can be totally fitness-friendly (especially on high-carb days if you’re cutting).

For an evening snack last nigh I made a Kabocha PB version..

2 thick slices frozen Kabocha cut into pieces

1 scoop Vanilla Protein Powder

2 tsp Peanut Butter

1 tsp Nutritional Yeast

1/3 tsp Xantham Gum


3/4 c UVAB

4 Ice Cubes

Blend, blend, blend.. be astonished by the goodness

There is actually a think layer of Kashi Go Lean somewhere in the middle there too!

I was so enamored with this new discovery, that it made an appearance at breakfast this morning. This time it was Strawberry Cheesecake Protein Ice Cream! I used the exact same recipe as above, except substituted in 1/2 c Frozen Strawberries for the Kabocha. I topped it with Almonds and 1/4 c Kashi Go Lean.

So what’s this Nutritional Yeast you wonder? It’s funny, I’m actually quite familiar with Nutritional Yeast because as a child one of my favorite breakfast was Cheese Toast (Whole Wheat Bread topped with a bit of Butter, sprinkled with Yeast with Cheese melted on top). I haven’t had it in ages and it would have never occurred to me to put it in a smoothie/shake, but wow, it really gives it a little something extra and takes a standard protein shake from good to ‘gasmic! Nutritional Yeast is a good source of Protein, B-vitamins and Folic Acid. It’s flavor is often described as “nutty, cheesy or creamy” (wikipedia). Common uses include on toast!.. but also on popcorn, salads or mixed into beverages, eggs and potatoes (more wikipedia references). Mom, why didn’t you remind me of this tasty product? :p

Lunch today was Tupperware Salad. Baby Spinach with Savory Tofu, Grilled Artichoke Hearts and Walden Farm’s Calorie Free Ranch.

After lifting I was super hungry and needed to get carbs & protein in me before Spin & Yoga. I’d been curious to try Tina’s (at Carrot’s n Cake) Instant Baked Oatmeal Recipe because I have a few Instant Cereal packets I’ve wanted to use up (switch over to organic oats and prefer stove top anyway), so I made a few substitutions & additions..

Baked Hot Cereal Protein Cake

1 packet Instant Hot Cereal (Cream of Wheat or Oatmeal)

1/2 scoop Protein Powder

1/4 c Egg Whites

1/4 c plain Greek Yogurt

Stevia & Cinnamon to taste

Mix it all up and microwave for 2 minutes.

This turned out great, and is a perfect pre-work, healthy carb & protein snack! Thanks Tina!

Not Pretty or Creative

When I got home from Yoga I just wasn’t feeling creative and nothing sounded particularly great for dinner, even though I was definitely hungry. So I just threw together a few odds and ends.. Kabocha Slices with Cottage Cheese and BBQ (Veggie) Shreds..

More Ice Cream!

Of the healthy variety that is :) For an evening snack I whipped up more of HEAB’s Avocado Chocolate Ice Cream. This time I added a little protein powder to. So in the mix we have: 1/2 frozen Avocado, 1/2 scoop Chocolate Protein Powder (will do 1 whole scoop next time), 1 tbsp Unsweetened Cocoa, 1 tsp Nutritional Yeast, 1/2 tsp Xantham Gum, 3/4 c UVAB, 3 Ice Cubes, topped with a sprinkle of Unsweetened Coconut!

Yawn.. I can hardly keep my eyes open, so I suppose it’s time to fall asleep to my Ethics reading :p On another note, I am so behind on my Reader and I miss you all. I miss reading your blogs everyday and being inspired by your workouts, positive attitudes and creative meals. A week from Thursday all will be better and I can’t wait to catch up! Make Tuesday fantastic!


  1. Your cheesecake ice creams look awesome!!! 😀 I agree about being present, I’m always anticipating the next thing instead of focusing on what I’m actually doing.

    You’re so ripped! The workout sounds awesome…


  2. I am way behind on Reader too, but that’s okay. Life happens sometimes, and we need to stay in the present, right? We can only do our best, no more. :)

    Good luck on Friday – I’m sure a full day of classes will help prep you for your test, and you will do just fine!

    Food looks delish. You know I love all the ice-cream, and I your kabocha/bbq shred dinner does NOT look boring to me. :)

  3. I really enjoy reading your posts. :-)
    Good luck with your workshop on Friday. I’ll be doing mine on Saturday & Sunday! 😉

  4. I really like using nutritional yeast flakes. I am sooo bad about not enjoying the present. I posted a blog about that very thing even and how it’s been affecting my workouts in a very negative way. I am so interested in the group fitness certification. Hope to hear your thoughts on it at some point.

  5. Ok i’ve heard more about nutritional yeast lately…are there different types?

    • Alyson
      Twitter: NourishedFit

      I know of at least 3 edible varieties: bakers, brewers & nutritional. Baker’s is of course the standard bread yeast used to make delicious fluffy bread. Brewer’s yeast & nutritional yeast are both inactive forms, are very similar, but are grown from different sources. Nutritional yeast tends to be grown on mollases while Brewer’s is traditionally grown on grains & hops. As a result, I found a few different sources saying that nutritional yeast tends to contain more beneficial ingredients and has a stronger flavor.

  6. Hi! I want to say thanks for an interesting site about a subject I have had an interest in for a long time now. I have been lurking and reading the posts avidly so just wanted to express my thanks for providing me with some very good reading material. I look forward to more, and taking a more active part in the discussions here.


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