Amafi Coast

I'm in Sorrento now and boy is it super hot and humid. Huge change from Paris. It's not really what I expected, I thought it would be nicer and clean but it's really not. The coast line is pretty with the colorful houses scattered all over the mountains but if you see the houses close up, they are dingy. The Mediterranean Sea is amazingly beautiful with the light blue water and it being warm enough to swim in. I visited the island of Capri which is for rich people who have money. It's expensive for a boat taxi to get all the way there, then you get there and it's nothing special. The swimming has been my favorite so far. I have had lots of seafood spaghetti which is good but not for my bod. I've lost my six pack abs which upsets me but I'll be rockin it hard when I get home. My legs are still in decent shape from walking 10-15 miles every single day including uphills, tons of steps and stairs. I'm exhausted and ready to come back to America! I love you USA! I miss free water and toilets!(but not the taxes and tips)

The city of Love...Paris

Arrived in Paris exhausted out of my mind but we went out to enjoy the city starting with Luxembourg Gardens, the Notre Dome, the Louvre and food. Also saw the Lovers Bridge-couples put a lock on the bridge, sign there name and date it then toss the key into the river, they will have eternal love. So far I've had the best spinach tomato quiche, marinated veggie salad, crepe with a banana, keebobs, cafe cafe cafe!

"You Sound Like You're From London!"

So London was beautiful and everything I expected and more! The English were so nice and friendly and I understood them. It was a busy 3 days filled with hip on hop off bus tours seeing every inch of the city including my fav Big Ben which really the tower is called Elizabeth Tower and the bell is called Big Ben (betcha you didn't know that!). I ate about 3 salmon fillets there so that was a plus and yummy and healthy. I had English tea in England which was one of things I wanted to do; I even tried it with milk like they always have theirs, not too bad. I saw the Sweeney Todd show and it was fantastic. The actress that plays Dolores Umbridge in Harry Potter plays ms Loveit, she was so good! We also went to see the Florence Nightingale museum which is my founding mother of nursing and the first nursing program ever! Left 3am for the airport to Paris

Last of Amsterdam

So we spent the last day in Amsterdam literally doing nothing but shopping, lounging and relaxing. I also found my wedding dress! Haha too bad I'm not even close yet. We went to the store, bought picnic supplies and ate in VondelPark. The food here is so fresh and local I love it. We got chicken salads, fresh dark rye bread and Prosecco. Also in the smoke room at our hostel it had this sign hanging up lol.

Poffertjes (buckwheat pancake balls)

This is known here so I had to try them. I got more excited when I found out they are made with buckwheat flour-I said no butter or powdered sugar how they are really suppose to come. They were very light and fluffy but still miss my protein pancakes! Cappuccino on the side that was very picturesque!

Amsterdam...the place of no judgement

So basically I love it here! I wish I could be here longer than 4 days but I'm enjoying my time anyway. The vibe here is so easy and laid back; I'm a hippie and free spirit and this place encompasses all that and more. It's not just that weed is allowed or anything like that, people here are just whatever about everything from clothes to personalities. My plan is to come back here with my best friend Rachel because I would indulge a little more than I am right now with my sis and mom. Also some information: a coffeeshop is where you get weed and a cafe is where you get coffee. We went into a coffeeshop called Grey Area and walked out with a little something. I'm staying at a hostel where I'm in a mixed dorm...with an Aussie! I've decided I'm to marry an Australian. Here is word of the day at my hostel:

Munich and prague

Some eats in Munich with my juice at a local stand-coconut, pineapple, banana, orange. John Lennon wall in Prague.

Waiting packages

So when I was in contact with my dad a few days ago he told me I had a lot of packages and that I'd have to wait a whole month to open them. Want to know what they are?!? Well I know they are a bunch of products and samples from various healthy distributors such as Sunwarrior Protein, Bob's Mill, Raw Revolution and lots more! I will be doing reviews on each and sharing with all of you about their nutrition, taste, texture...the works. So by the time I get back I'll be ready to be cuttin and liftin! I've been gone a week and miss the gym somuch! Kinda sad right? Here I am in Europe and I've got workouts on my mind. Well I'm a fitness chick at heart and to my core. I'll keep updates on my trip on here, trust me there's lots more to come. (btw I've been here a week and have had 8 cappuccinos already-they are my fav!)

Backpacking continued

So I went from Rome to Venice to Salzburg to Munich to Fussen. Well I'm waking everywhere and standing so much so I'm defiantly getting a workout in. Even in the train station I was busting out squats, lunges and calf raises. I haven't been eating lots cause for one it costs lots to eat all the time and with these meals I'm eatin, it's keeps me pretty full. In Austria I had goats milk plain yogurt for breakfast at my hostel YoHo. I also had traditional sausages and horseradish along with a BITE of apple streusel. In Germany, I've had real bratwursts, sausages, dumpling, pork knuckle, pork loin, coleslaw, horseradish, mashed potatoes, and gravy. Today was a very hardy lunch/dinner after visiting The Sleepy Beauty Castle and standing and walking in the freezing pouring rain. I'm currently in Fussen, Germany right now and will return to Munich tomorrow.

Rome, Italy

Well I made it to Rome! First day I ate Gnocchi with bolognese, melon wrapped with prosciutto, and grilled calamari. I'm staying at a Bed & Breakfast; I've been to the Trevi Fountain, Vatican, Sistine Chapel, Pantheon, Spanish Steps and lots of churchs. Sooo much walking, my legs will hopefully keep my solid muscles!I spend one more night here then tomorrow up at 6 to catch a train to Venice.

Energy Balls

I knew we'd be taking snacks for our flight, so i packed: unsalted mixed nuts, an apple, rinsed prunes, rinsed dried cranberries, protein bars, and my new Energy Bars!
I sorta took a bunch of recipes ive seen and created my own.
Energy Balls:
2 cups oats
2 tbsp flax meal
1/4 cup almond meal (grind almonds)
1/2 cup nut butter
1/4 cup honey or agave
(cinnamon if want)
1. mix all ingredients together. Try to form a ball, if it's not sticky enough add some more nut butter & honey.
2. This is more of a tip but wet hands before you roll each ball. They form so much easier; if you dont they wont form because the stickyness just sticks to your hands.
3. Roll and stick in fridge to form.

*I made these sorta big so we wouldnt be packing so much but you can ceratinly make them any size.

*BTW you could totally take this mix and throw in the oven to make some granola instead!
Nutrition Facts:
Serving 1
# of servings 9
Calories-193
Total Fat-7.7g
Total Carbs-23.8
    Total Fiber-3.9
     Total Sugar-6.9
Protein-7
Sodium-10mg
Potassium-53.3mg
calcium-1.6%
Iron-8.7%

What is your fav Energy Ball Recipe???

Tuesdays 3 Things

So last week i forgot about this so here ya go, some of my lastest obsessions:::
1. Eats:

Chocolate Pnut Butter Banana Scramble:

• 3/4 banana
• 3T rolled oats
• 1/2T chia seeds
• 1T shredded unsweetened coconut
• 2T milk
• 1/2t cinnamon
• 1T pnut butter
• 1T dark chocolate chips
• splash of vanilla

1. Mash everything together.
2. Heat + grease a pan over medium heat.
3. Plop into pan and flatten a little.  Heat on 1 side for 3-5min, until browned. 
4. Flip to other side [or mash around] and cook for another 3+ minutes

This recipe seems interesting and rad; there are so many different versions of this banana scramble like chia, cocoa, cinnamon...I havent tried it yet but once i return from my trip im going to be making all of her recipes i saved.
By: EdiblePerspective

2. Random Interest:
The above recipe came from Ashley (edibleperspective) and seriously her blog is amazing. Over the past week, i have left my computer on, and have went through every post (lol 350!). I seriously loaded my computer docs with tons of recipes. She is a breakfast feind, as am I, so her posts where awesome and beautiful because she is a photographer. Check her out!

3. Clothes:
Ive developed this facination with these silky, light, button up, summery, tops

I have pinned so many on my pintrest style board! I have seem some at Forever21 but eh kinda pricey plus my shopping has all been for my trip and these babies wouldnt be an essential right now.

Anyone follow Ashley/EdiblePerspective??? What is our fav recipe of hers???

Whats your current obsession???

Busying myself before trip...2 days!

So my days are just a whirl wind of getting ready to leave. I havent been in the gym for over a week (but still doin workouts at home, though i can tell im in less shape). It turns out my gym membership was up so i postponed my membership to restart when i get back so ya not gym for from may30-july5. Long time but ill try to do circuits there-im promising myself to complete some form of exercise everyday from planks to squats to lunges to calf raises...any ideas to help???
So come recap;

made another smoothie at work-spinach, banana, strawberries, oats,protein, chia seeds, flax, grean tea

All dressed up for a Nursing Graduation Party. Lots of food but i ate fruit, salad, shrimp, tri tip, 1/2 red potatoe, green beans, water and NO dessert (there was about 30 to choose from-stay strong ya'll!)

For my long flights ill be packing lots of healthy yummy snacks
   -sugar snap peas
   -celery with pb
   -apples
   -energy balls (recipe up soon!)
   -nuts and trail mix

I talked to my family and said just because im goin to Europe, does not mean im giving up my clean eats there. I said im still chooosing to eat right and healthy; they dont even expect me to have gelatto lol. We'll see what happens-i know ill be having pasta and wine in Italy, Pizza in Naples, Cappicinos everywhere, bratwersts in Germany, frozen hot chocolate at Serendipity in NY, Sushi at Ra in NY...hmm any others??? but guess what no beer for this girl-i hate it!
Hopefully i dont come back with too many pounds added on but i guess ill use that for muscles when i get back.I know ill be out of shape and exhausted upon returning but this is a ponce in a lifetime experience so i should live it up. Beside ill be ready to kill it in the gym and ive already ordered new stuff from Vitacost so ill already have them (CLA, gluatamine,BCAAs).

Have any challenges for me there??? (like ive made one for myself already, every escalador im on ill do calf raises the whole time)

Hitting a Plateau

So Ive recieved some questions from people about how to break their plateau. Well first off, you need to determine what is setting this up for you. It can be from lack of motivation, too tried and fatigued, diet, workout routines etc.
    For me lately it has been fatigue; Im appreciating that Ill be leaving for my trip next week. These past few
    days Ive been feeling sluggish and wiped out. Ive toned it down by doing the stationary bike and simple
    circuits involving squats and lunges. (yes even me being as driven and focused about exercise as i am still
    needs time). I will not be in a gym for over a month! Im freaking out yet excited because I will come back
    ready to rock and roll and be so 100% focused.
So what am I getting at???
Find your reason for your plateau and change it! How?
Lack of Motivations:
      -Create a Goal & Dream board for yourself with pictures and quotes
      -Use a journal to get your feelings down
      -Talk to your significant other or someone who will be able to shake you and wake you up
      -Get a workout partner
      -Talk to an inspirational person at your local gym about their motivations
      -Read athletes autobiographies
      -Bust out old pictures of yourself and see your progress
      -Look at yourself naked

Too Tired and Fatigued:
      -TAKE A BREAK!!! A few days, a week, two weeks...whatever it takes for you to start missing the
        gym. Your body will start to crave that push. (you still should do active rest though)
      -Go to bed earlier. Establish a sleep and wake schedule.
      -Cut back at the gym, on time and intensity. Try every other day if giving up a few weeks is too hard for
        you.
      -Try yoga or meditation

Diet:
     -Stop eating the same thing all the time. Try new foods (especially veggies and fruit)
     -Mixed up your normal meals (ex: instead of eating oatmeal opt for a a veg omelet)
     -Try going vegan, vegetarian, Palaeo, gluten free,juicing etc
     -Incorporate more fluids
     -Incorate fruits with high water concentration (ex: watermelon, grapes)
     -Try digestive enzymes, ACV, flax for bowels

Work out Routines:
     -Mix up your cardio and weights
         (add HIIT or long distance/time or heavy/low rep weights or light/high rep weights)
     -If you do lots of cardio, try weights instead
     -If you do lots of weights, try cardio
     -Go on bodybuilding.com and find a program that suites your life
     -Use your gym, your home, and the outdoors to workout
     -circuits (pintrest has lots of ideas)
     -Use web to find home routines and body weight routines
     -Watch an inspirational person at your gym and see what they do; just get ideas from gym goers
     -Change up your music or workout partner or go solo
     -TAKE A BREAK!

Just because you've hit a wall, doesnt mean you throw your hands up and then give up. Dont forget how far you have come and realize consistency is key; changing your body takes time and discipline but stick with it and you reach your goals. You need to have a lot of drive and dedication if you are really serious in wanting to change your body and life. Because thats was it is-A LIFESTYLE. Think of it as a journey, not a destination.

What triggers you for a plateau???
     

Coconut Banana Egg White Oatmeal

So I still have coconut milk left from yesterday's protein smoothie so I decided to incorporate it in my breakfast:
1/4 cup lite coconut milk
1/2 cup water
1/3 cup oats
Dash of coconut extract
1 banana
2 egg whites
Pb & cinnamon
1. Add liquids to pot and wait to boil.
2. Add oats and 1/2 of banana sliced. Whisk till banana has no more chunks (lower heat).
3. Whisk in egg whites. Let it sit for few mins.
4. Pour in bowl, top with rest of banana, pb, and cinnamon!