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Hi, I'm Jenaé Frick and this is my blog. I'm a certified yoga instructor, and a certified NASM personal trainer. I'm also a new mommy! Welcome to my life! Click here to read more about me.

 

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How to Make Spring Rolls with Peanut Sauce

Happy Monday Everyone!! 

This Saturday I made SPRING ROLLS LIVE on Facebook, you can watch the replay video below! (wait for it, it takes a minute to load). I had SOOO much fun doing this, and I was even able to prep a few spring rolls for the next few days! They kept surprisingly well in the fridge after I wrapped them in plastic wrap! So they'd be a great meal-prep option!

Skip to about 40 mins into the video if you want to just cut to the chase. :) 

 

Making Spring Rolls!!!

Posted by Yoga.Eat.Run on Saturday, November 19, 2016
 

Here's the recipe I used, but you can use more or less of any ingredient, or just whatever veggies you have on hand: 

  • rice paper
  • cucumbers
  • carrots
  • red onion
  • red cabbage ( looking back I would prefer to use romain lettuce instead since it's easier to chew, red cabbage is a bit too rubbery ) 
  • bell pepper
  • green onion
  • mushrooms
  • cilantro
  • shrimp
  • tofu

optional: avocado

For the sauce:
  • 1 Tbsp peanut butter
  • 2 tsp soy sauce
  • 1 garlic clove, minced
  • ½ tbsp Sriracha sauce
  • 2 tbsp water
  • pinch of sugar or two (the more sugar the better it tastes!)

If I could do something different looking back, I would grate the carrots instead of just chopping them, because they were a bit too hard and crunchy for my liking. And I would swap the purple cabbage for romain lettuce since it's easier to chew. The purple cabbage was a bit too rubbery.

Here's my pre-meal grocery shopping vid below:

 

Grocery trip pre- Spring roll prep!!

Posted by Yoga.Eat.Run on Saturday, November 19, 2016

Join me again next Saturday!! I'm not sure what I'm going to make yet, but I will send out a newsletter letting you know what I'm making and what time I'll be LIVE again :) 

Do you have any recipes for me to try? Email me! jenae@yogaeatrun.com. 

Have a wonderful week!!

 

 

My Special Announcements!

Happy holidays everyone!!! The holidays are upon us!! (okay so this picture above is actually from 2012 when I was a skinny mini!!!!! My goal is to get back to that though!!)

Okay now for the real reason you are here-- My announcements!!

Recipe Saturday Announcement #1 --

I will be sharing with you ONE healthy recipe per week on Facebook live and this week I will be LIVE on Facebook at 11am MST (10am PST/ 1pm EST) and I'll be making Spring Rolls!! Come join me and watch me make this super fun and fresh recipe! 

Recipe Saturday will be an ongoing event on Facebook LIVE from now on!! YAY! Get involved by sending me your favorite healthy recipe! 

Event Announcement - Recipe Saturday!! 11am MST / 10am PST / 1pm EST I'll be making Spring Rolls live!!

Posted by Yoga.Eat.Run on Thursday, November 17, 2016

Talk with Jenae Announcement #2 --

 

Another announcement I have is that I am going to start my own show on Youtube where I will be interviewing fitness people of all types to ask them about their story, their motivation and to get inspired by them! These will be people of all types, celebrity fitness people, and your-neighbor-next-door fitness people! I also will be doing specials with subject matter experts too! These interviews will be released once a week and on my Youtube Channel! Stay tuned for that!! 

Get involved by sending me your favorite fitness person that you follow and I will ask them for an interview!

I will also be doing a *WEEKLY GIVEAWAY* so sign up for my newsletter to stay in the loop!!

My new video series!!

Posted by Yoga.Eat.Run on Wednesday, November 16, 2016

 

 

Leave me a comment and let me know your thoughts!! I look forward to sharing these things with you, I can't wait!! 

Master List of Healthy Meal Ideas

Hi Everyone,

I created the below list of my favorite healthy meal plan ideas a few years ago and I've kept it private for so long. It's a growing list that I've tried to perfect and prune but I finally realized that I should share it with you whether or not it's perfect and I'd love for you to add your meal ideas in the comments section as well.

This list helps me refresh my memory of all the healthy meal ideas I love, whenever I go blank on what I should plan or prep for meals. I've referenced back on it over the years and it helps me tremendously. I tend to draw a blank and think -- "I don't know what to make!!" lol. Well this list leaves me without that excuse!

Over time I plan to link each of these meals ideas with a separate page link that includes a picture of what the meal looks like once it's made, and a short recipe attached. As I complete that goal, you will see each meal idea highlighted with a link!

I will also be putting together actual meal plans, like a breakfast, lunch, and dinner combos that I find are great meal combinations that you can use for meal planning and prepping. Each "meal plan" will have a special name and link. This project is coming! I will be developing it right before your eyes, so as I come up with them, you'll be getting them! 

Again, please add your meal ideas in the comments, and if I like the meal I will just add it to the list! You can even send me a link to your picture or blog post about it and I will link it there :) This page will serve as my master list of favorite great healthy meal ideas, whether they be my own ideas, or just bomb dot com recipes I find around the internet!! Please share your favs too!

THE AMAZING HEALTHY MEALS

(This is page is a continuous work in progress! It's my Magnum Opus. I will be tossing meals that suck and keeping meals that rock!)

Breakfast:

Lemon Yogurt Parfait

Yogurt with wheat bran

Honey Apple Cinnamon Oatmeal 

Eggs with Spinach

Breakfast burrito (egg, tortilla, turkey, cheese)

Eggs and Toast

Protein pancakes (kodiak flapjacks)

Grape nuts cereal with banana and an orange

Aaroz con leche in small amounts 

Breakfast Smoothie (see smoothies below)

Oatmeal with peanut butter and chocolate protein

 

Lunch:

Chicken quesadillas 

Turkey Sandwich with chips

Mashed broccoli with just salt

Bean burritos w cheese

Oysters with crackers

 

Dinners:

Korean Lettuce Wraps (my fav!!!)

Crockpot roast

Green salad with boiled potatoes (I love this recipe, link coming soon)

Chicken with Sweet potatoes (boring!! somebody help me spice this up)

Butternut Squash

Acorn Squash

Oscar's Bomb Healthy Pizza Bread

 

Smoothies:

 

Oatmeal/ Banana/Peanut Butter

Spinach/ Banana / Milk / Basil / EGGS

Spinach/ Banana / Orange / Basil

MINT / LEMON/APPLE/ SPINACH/BANANA

 

Snacks

Master list of snacks to eat when you're bored

Oranges with basil leaves

Graham crackers with milk

Frozen blueberries (optional with dark chocolate)

Boiled Eggs

Yogurt

Total cereal flakes (they're like eating healthy crunchy chips lol)

Cucumbers (more crunch yum!)

Cottage Cheese with fruit

Almonds

Apple 

Carrots (crunchy!)

Grapefruit

broccoli

 

SALADS:

Coming up!!

TREATS / DESSERTS

Lemon Protein Bars

New Beginnings Workout 

 

 

Hi everyone,
 
This is the first workout I've done in a long time, so it's safe to say this is a beginner's workout. Waking up this morning at 5am to workout took everything in me to do. For days and weeks I've been setting my alarm at 4:30am and hitting snooze til 7am. This morning I finally did it. I finally woke up at 5 to workout!!! I know I look like an ugly troll and have some acne going on, but just to prove I clean up nice I had to take some after-shower selfies!!
 
I realize this video is practically 1 hour long and my videos suck but I've decided to start recording my workouts as best as I can for a few reasons listed below. However since I am a working mom and I don't have time to edit videos, you're gonna get my one-shot, one-take versions, which may, or may not suck!! Regardless, thank you for watching, if you like, please leave a comment!!
 
Here are my reasons for doing this:
  1. for journaling my life
  2. to see my own fitness progress throughout time
  3. to have something to put me to sleep when I'm 100 years old and bored stuck in a nursing home with nothing else to do
  4. to share with all those out there that want to connect with another human being
  5. For all my friends and family to either enjoy, judge or laugh!
  6. so you guys can be my workout partner
  7. to inspire anyone who finds this inspiring
  8. to boost your self-esteem when you see my ugly morning troll face
 

My current weight is 133.8. Before I had my baby I weighed 130 lbs, and at my fittest I weighed 121 lbs. My goal is to tone and get lean again, this time I don't really care how much I weigh. My goals are more centered on health for longevity, which include stabilization training, strength training and cardio training.

 

Here's the workout in the video:
 
5 min Warmup
6 circuits
60 seconds work 10 seconds rest
  • circuit 1
Plank knee ins
jump rope
  • circuit 2
reverse lunges
side lunge touch down
  • circuit 3
split squat 
JNL jacks
  • circuit 4
plie squats
front shoulder raise
  • circuit 5
yoga pushups
weighted rows
  • circuit 6 (not depicted due to baby waking up! but I finished it. I'll have to show it another time)
single leg deadlifts
bent over windshield wipers

 

Hope you find something to enjoy!

I Joined BodyBuildingcom $250kChallenge!

Galax waiving hi when I snapped the photo. He thought we were face-timing, silly kid. He loves to waive at everyone all the time hehe. He's been my faithful little companion as I have done my workout routines and healthy eating this week! 

Hi guys! How has your first week of the New Year been? Don't feel like yours had to be perfect, most weeks never are! 

I had a strong start to a first week of the New Year and I'm pretty proud of my focus and determination this week. I have to admit though, as much as I stayed consistent and strong in my eating and workouts in the beginning of the week, by Wednesday night after dinner and all day Thursday I fell sick and had to take it easy after that. So I have been taking care of my body and listening to its needs and taking it easy with no workouts Thursday and today (Friday). 

One of my great accomplishments was running 3 miles on Monday! It was my first time in YEARS running 3 miles. To me that is SO crazy because I used to run up to 10 miles at a time. But since I had the baby I've only run up to 2 at a time. But I broke that threashold this week, and I even did it in only 31 minutes! yay!! I only run for 30 mins 3x per week so I don't think I'll go much above 3 miles for a while :)

Bodybuildingcom #250kChallenge

 Okay so I joined the Bodybuilding.com #250KChallenge! They are giving away $100k to ONE male and ONE female winner and I want to be the female winner!! So I'm giving it my best shot. And I took my before photos!!! AGH! But I couldn't get myself to share them on here out of sheer shame and embarassment so I've posted them on my bodyspace account where we are supposed to upload them in order to qualify to enter the contest, so if you're interested in seeing them you can view them here: http://bodyspace.bodybuilding.com/YogaEatRun/ Beware though, they are not pretty or sightly!!

By the way it's still not too late to join!!! The final registration ends Jan 10th!! Here's all the details on how to join: http://www.bodybuilding.com/fun/transformation-challenge.html 

I can't wait to see my former fit body emerge from what I am now. I can almost see her when I'm at the smith machine doing my squats. I can almost see my legs shaping up and my waist shrinking down to it's former size. This week I went from weighing 143lbs to 140lbs. I am sooooo close to the 130's again and I just can't wait!! I haven't been in the 130's since 2013!!!!

Nursing the babe

However one of the things I need to manage better is eating ENOUGH. Because this week I noticed that I didn't eat enough each night, and fell short of meeting my calorie goal for the day (my goal is somewhere around 1400-1600 cals). And keep in mind I'm still breastfeeding believe it or not! I mean it's not that my baby needs the milk for nourishment anymore, it's more of a comfort thing only, but he still nurses quite a lot. My milk supply was lower this week but since breastfeeding is not a priority any more now that he's already 1 1/2 years old, I don't mind if my milk supply diminishes, even though I love nursing. But considering I went all week without losing my milk even with a huge calorie deficit, I don't think it's going away anytime soon, even with all my dieting. BUT nonetheless, I still need to do better about eating at least 1400 - 1600 calories per day instead of 1200 or so that I am currently doing, which I think was partly the reason I got sick on Wednesday and Thursday this week.

I'm pretty excited for this new year all things considered. I feel like I'm coming back into my self this year and I feel like the lessons that the recent years have taught me have made me so much stronger and wiser. I feel like 2013 - 2015 were years of drastic change and growth for me that kind of threw me for a loop. Mostly due to having my first baby and some financial challenges we've faced as a family. Anyways I just want to say thanks again for sharing my journey. <3 I really do love and appreciate you guys. You guys keep me motivated and feeling a sense of community. So thanks!

How has your first week been? Have you joined any health contests or challenges? What are your new years resolutions?

 

Mantra - "I WAS BORN READY!"

 

So you guys might remember I started a mantra series last year. These mantras help me when things get tough and my mind is lost or numb. Instead of succuming to whatever it is, I use these mantras to anchor me a bit more in the moment. 

 

Today's mantra is: "I WAS BORN READY!"

 

You've got to say it with enthusiasm! And you can say it anytime, for any reason! You can even just say it in your mind. For example trying to get through a tough workout, just say "I WAS BORN READY FOR THIS! I CAN DO IT!" I like to add whatever else comes to mind in the moment, but the core mantra is "I was born ready!"

Boss asks you if you're ready for a meeting, just say I was born ready! (it makes you seem and feel more confident!)

Baby is throwing a tantrum? Just say "I was born ready for this, kid, do your worst!!!" 

Having a hard time waking up in the morning? Just say "I was born ready for this, come on Jenae, get up!"

Give it a try and let me know if it uplifts you :)