Wednesday, January 25, 2017

We Bought a Dishwasher! And Other Adult Things

You heard that right! The Donmoyers are the proud owners of a fancy, new piece of kitchen wizardry.

This is like the Rolls Royce of dishwashers. Super quiet. Dual fan blades. 3 racks for all the dishes. Wine stem holders.  But I was sold when I saw that it came with special, extra long bottle spray nozzles in the top rack . No more hand scrubbing my Nalgene's, my glass kombucha bottles, or small mouth protein shakers!


Besides our Ecobee; the touch-screen thermostat that we can control from our smart phones, we don't have a lot of fancy gadgets in our 100 year old farm house. We don't even have cable. Or a home phone. (But does anyone, besides my grandma, have a home phone anymore?)

We scored an awesome sale at Lowe's and with free delivery and Trav's construction handicraft, we are hoping to have it installed this weekend! I say we, but we all know he will be doing everything. I will make him a sandwich and hand him tools.

That means new kitchen projects are underway: painting the kitchen cabinets, doing something with the 1970's laminate counter tops, and painting the laundry room and guest bath. We don't want to do a huge overhaul yet (replace tubs, sinks, appliances, new cabinets) because we plan on doing a full remodel once Trav returns from a 9 month deployment overseas and finishes school.

Yeah. Deployment #5. Due to OPSEC, I can't say anything more than that, but he's going to be gone for almost a year, in a tumultuous area of the Middle East.

He got the phone call about 10am on Saturday morning, on the first day of our vacation in Portland, OR. It literally came down to him and another guy, and his name came first in the alphabet.

Short stick man, short stick.

It's kind of a mess because he's currently in the middle of a two-year apprenticeship program. While he won't lose his spot in the program, he will lose his seniority and his placement at the local shop (right here where we live). This could mean upon graduation, he won't be placed near home, instead he could be placed at a shop an hour or even two hours from home. Meaning we'd sell our house and property and have to move.

And we love this house (as old and dated as it is) and our property. I want to raise a family here. His dad lives next door and his mom is 8 minutes away. I've never had a familial community quite like this and I really can't fathom losing it.

While worrying is like a rocking chair - it gives me something to do but doesn't get me anywhere - I can't help but find myself worrying. I try to just focus on the time that I have right in front of me - with him, in our funky old house in the woods.

Installing our first dishwasher together.


Sunday, January 8, 2017

New Year, Same Old Me

It's 2017! In fact, we are eight days into the new year. And I made a resolution this year to blog at least once a week. I despise resolutions, I think people set goals that are generally unrealistic, too hard to maintain, and typically result in being forgotten a few weeks, if not days, into the New Year.

What do I like? Goal setting. I truly love sitting down and reflecting on my past and planning for my future. And to me, THAT is what the New Year is about. Let us not say New Year, New Me! But let us instead say, New Year, Same Me! But let's make a better me. 

How do we do that? By choosing a FEW things that would benefit our lives by adaptation or implementation, and then by creating an action plan to make that happen. Fail to plan, plan to fail.

2017 Goal #1: Blog once a week. 

What will this do to benefit my life? It will increase my relationship with my readers, my clients, allow for self reflection, self actualization and keep me focused on my business - thus increasing my business and my reach via social media.

Why was this hard for me last year? Because I felt that if I wasn't publishing ground breaking, riveting, or incredibly knowledgeable posts, that I shouldn't be cluttering up the internet with my random musings. But, in hindsight, that is EXACTLY why I started a blog, and that is exactly what I should be doing. I don't need a purpose to blog; in fact, sometimes just opening a blank notepad and letting my fingers lead the way leads to the best posts ever.

Action Plan: On Monday's I will brain storm post ideas. Based off of these ideas, I will schedule a time to write it, add media, and set it to post either as soon as I am done, or set it post at a later date, Sunday's are my deadline.

On days that I do post, I also want to include a snippet of my training for the day, since, I originally started blogging to keep me accountable when I was just a runner. Hah, how cute.


A photo posted by Courtney πŸ•Petite Athleat (@petiteathleat) on


We are on short vacation in Oregon visiting family, so this morning we dropped into Bridgetown CrossFit and Barbell Club. Not before I almost lost my life slipping on the sheet of ice that has become the ground outside. We are currently in a giant winter storm that has left most of Portland in a complete stand still. But off course, we have to fitness (vacation or not) so we jumped into our rental car (a Subaru, of course) and stomped our way into the gym ... wet, slightly snowy, but alive.

First on the docket:

AMRAP 8 
8 front squats, 115/75lbs
8 Bar facing burpees
8 rounds + 1 front squat

Alternating EMOM 20:
Odd: 5 bench press at 115lbs (then 125lbs)
Even: 5 weighted pull-ups, 25lbs

We chose a weight that was challenging but doable for all 10 rounds, I moved up to 125lbs for the last 3 sets and moved to 3 reps. We changed our grip for the pull-ups each minute, overhand, underhand and mixed.

We finished with barbell rollouts - my favorite core exercise! 4 sets of 10. My low back has been lighting up like the 4th of July again. This used to happen to me when I was overseas in Kuwait, my coach put me on a regimen of weighted GHD sit ups, back extensions, heavy Russian swings, and barbell rollouts; and my back pain all but disappeared. I've gotten away from the accessory work since then, but I will be adding it back in.

Tomorrow we visit CrossFit Fort Vancouver, will have a late lunch with some family, and then head out to Yamhill to spend some time with two of my favorite people in the world.

Did you set New Years Resolutions?

My second New Years Resolution I will talk about in my next post. It involves watching every movie Meryl Streep ever starred in. <3 #goldenglobes2017

Wednesday, November 9, 2016

Peanut Butter Protein Cookies

We have a new President! Donald Trump! Who woulda thunk it? I remember watching him on Celebrity Apprentice and contemplating his makeup artists need to do a better job matching his foundation to his true skin tone. #pumpkinhead 

Or did she mix up her makeup with a bag of Cheetos?


Speaking of pumpkin! I am back again with an incredible recipe using Kodiak Cakes Power Cakes mix. Guys, they don't endorse me, but dang it they should. I use this mix for everything! I even tried using it as a breading for meat (it was incredible, too). You just can't go wrong. Reason 2,574,841: Peanut Butter Protein Cookies.

When I die and go to Heaven, Jesus will be the first to tell me that calories don't exist, and proceed to hand me a jar of freshly ground honey roasted peanut butter from Whole Foods and a large spoon.

That was kind of what I was imagining while making these moist, warm, doughy cookies. Gobs of peanut butter.


They're too easy to make, too. Even Cheeto Donald could whip them up. But he wouldn't. Gotta leave it to the #NastyWomen to take care of the kitchen.


If you can't be happy about the election, at least be happy about these cookies. 
Happy Baking!

Peanut Butter Protein Cookies

Ingredients                                                  Instructions
  • 1.50 cup Kodiak Cakes Power Cakes 100% Whole Grains - Crunchy Peanut Butter
  • 1 cup (39g dry) Quick Oats
  • 1 scoop, Whey Protein Powder 
  • 1/2 cup Peanut Butter Chips
  • 2/3 cup (120g), Pumpkin, pure
  • 1 egg, whole

1. Preheat oven to 325. 
2. In a large bowl, mix all of your ingredients together. Mixture will be thick like cookie dough. 
3. On a greased cookie sheet, scoop out dough using an ice cream scoop. 
4. Bake for 10-12 minutes

Nutrition Facts
Servings 28.0
Amount Per Serving
calories 64 
% Daily Value *
Total Fat 2 g4 %
Saturated Fat 1 g6 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 8 mg3 %
Sodium 52 mg2 %
Potassium 5 mg0 %
Total Carbohydrate 8 g3 %
Dietary Fiber 1 g5 %
Sugars 2 g
Protein 3 g7 %
Vitamin A 15 %
Vitamin C 1 %
Calcium 1 %
Iron 2 %




Thursday, November 3, 2016

Less Naked Energy Bites

I love Benchmark workouts. Tonight at CrossFit Gamma we are doing Fran. I know, one of the most beloved and yet despised workouts of all time.

In honor of this festivious occasion, I wanted to bring in some tasty treats for the athletes. A little post-workout pick me up, if you will. 

I'm lucky enough to have partnered with the amazing folks at Naked Nutrition. I am obsessed with their products, they are all incredibly clean, naturally sourced, full of everything athletes need and absolutely nothing that they don't. Nutrition with nothing to hide. 

If you're looking for a tasty protein, I recommend the Less Naked Strawberry Whey. The amino acid profile is out of this world. But check out their pea protein, casein, and their creatine, too! Use code PETITE for 10% off and free shipping. 


Less Naked Energy Bites
Makes 18 Bites

Ingredients

  • 1/2 cup Less Naked Strawberry Whey (about 58g)
  • 1 1/2 cup oats
  • 3 tablespoons honey, melted
  • 1/2 cup coconut oil, softened
  • 1 tbsp vanilla extract
  • 1 tbsp cinnamon 
  • 1/3 cup pepitas
Directions

Blend all ingredients together well with a wooden spoon. Store in the fridge for about 30 minutes, this allows everything to cool and makes rolling them into balls much easier! Roll those puppies up with your hands. Roll into 18 1" size balls. Store in the fridge for up to a week. Or share with friends and watch them disappear! 

These are a perfect pre-training, during training or post-training snack to tide you over between meals. 

Nutrition Profile per Bite:
158 calories
13g fat
8g carbs
4g protein 
3g sugar







Tuesday, November 1, 2016

Spinach Protein Pancakes

I'm absolutely obsessed with these. And I promise, pinky swear, you can't taste the spinach. You can't even smell it. 


These pancakes are fluffy, absolutely delicious hot or cold, can be eaten plain without any toppings (yes, they're that delicious), are super easy to batch prep and store in the fridge or freezer, and are a perfect breakfast or on-the-go snack. I mean, what is there not to love?!


I've played around with a few variations of these bad boys to ensure the best consistency, fluffiness and moistness. I hate that word, but its really the only appropriate word here. If I described them as dank, you'd think I was a pothead back in high school. Hmmm, maybe that's why I love the green?

Anyways. Pancakes. Packed with protein. And almost no fat. Means they fit into any flexible dieters macros! So, go ahead. Get to cooking. And not feeling an ounce of guilt about it because you're actually eating a salad. You're welcome.

A photo posted by Petite Athleat Nutrition (@petiteathleat) on

Just 4 ingredients, maybe a 5th if you add this awesome stuff:


I love Amazing Grass Green Superfood! Where has this been my whole life? I won this container at a competition last weekend, and have been putting it in everything! So good! (It's also 20% off right now on Amazon!) It adds an even nicer sweetness to the pancakes. But, it's totally not necessary to make this recipe rock. I didn't include it in the macro or nutritional profile for this recipe.


Spinach Protein Pancakes
Makes 13 medium pancakes 

Ingredients

2/3 cup pure canned pumpkin
1 + 1/3 cup liquid egg whites
2 heaping cups of spinach or other greens (kale, spring mix, etc)
2 tbsp Pumpkin Pie Spice (really masks the earthy, spinach smell)
8-12 drops of Liquid Stevia 


Instructions

1. Heat a griddle to medium heat. 
2. Measure out your two cups of mix. Set aside. 
3. In a blender or magic bullet, mix egg whites, Stevia, vanilla extract, pumpkin and spinach for 1 minute. This will froth the whites and ensure you have fluffy pancakes. 
4. Stir the wet and dry together, slowly. 
5. Add water as needed to ensure your favorite pancake consistency. 
6. Pour mix evenly using a soup ladle. This should make 13 six inch pancakes. 

Macro Information per Pancake
78 calories
Less than 1g of fat
10g carbs
7g protein
2g fiber
1g sugar


This recipe is easily modified. Add chocolate chips or unsweetened coconut. Try applesauce instead of pumpkin! I make this big batch and store them in the fridge. A serving for me is three, which I microwave for 15-20 seconds before topping with peanut butter and enjoying with my coffee.

Healthy pancakes? What a time to be alive.