10 Simple Seasonings to Spice Up Any Meal

Friday, April 9, 2021

*This post contains several affiliate links. This means that I receive a small commission at no additional cost to you when you make a purchase through a link. Read my disclaimer here.


10 simple seasonings to spice up any meal

Hi family and friends! 👋

I hope you all are having a great week. This post is probably LONG overdue, as I get so many comments on Instagram asking how I spice up my meals, since you all know I tend to eat a lot of the same things over and over. This one is so important, as it keeps things interesting, but doesn't add extra calories to your meal so you stay on track. Although this list isn't the full list of what I use, it definitely includes the ones you see most often. Let's dig in!


Cinnamon Bun Seasoning

  • Greek Yogurt
  • English Muffin
  • Pita Bread
I eat Cinnamon Bun Flavoring on my Greek yogurt every single day! So much in fact, that I just ordered three at a time I go through it so quickly. However, I also use it on bread options as well. Generally I eat carbs with I Can't Believe It's Not Butter spray because I use my fats for other things, so adding some flavoring to a somewhat bland piece of bread really helps! 

Chocolate Donut Seasoning

  • Greek Yogurt
  • Casein Shake
  • Whey Protein Shake
Like the Cinnamon Bun Flavoring, this one goes on my Greek yogurt most days as well. Again, it adds a little ump to a somewhat bland meal. Unlike Cinnamon Bun, I also use this in shakes, as most are chocolate, and it gives a little bit more to the overall taste!

Bacon Flavor Seasoning

  • Eggs
This is a specialty seasoning, and not something I use all that often. However, if you're a huge bacon lover, you may want to try it! I sometimes utilize it on my eggs to switch it up, and it works. I could also see this being used on hamburgers, pizza, etc. (because when is bacon ever a bad thing)?

 

Ranch Seasoning

  • Crockpot Crack Chicken Recipe

I make Crockpot crack chicken generally once a week, and it's always in my fridge. Because of this, I skip the cute little packets and purchased the big tub! As a main ingredient, I go through it often, so it's always good to have on hand. If you haven't tried this incredibly easy recipe, you can view it here.

Taco Seasoning

  • Crockpot Chicken Recipe
This is another seasoning that is never bad to have on hand. I generally use it for my Crockpot salsa chicken, so it's always good to have in a big tub! If you haven't tried making salsa chicken before, you can view how to make this super simple recipe here.


Garlic Salt

  • Homemade Pizza
  • Hamburger
  • Pita Bread
Garlic salt or powder adds so much flavor, especially to pizza or hamburger! Although these are the main ways I like to use it, I also use it every now and then on a piece of pita bread with some meals.

Salt & Pepper

  • Everything.. J/K
  • Eggs
  • Broccoli
  • Brussel Sprouts
I feel like these are staples in everyone's home, but if you're not using them to spice up your foods- you're missing out! I would say out of every spice I own, these two are used the most. 

Truffle Salt

  • Eggs
This is another specialty spice, and one I don't use as often (but man is it good)! If you're a fan of Tim Ferriss, he introduced me to this incredible spice on eggs years ago, and I'm so glad he did. If you eat a lot of eggs and egg whites like I do, check this one out!

 

Everything But The Bagel Seasoning

  • Eggs
  • Homemade bagels
  • Any type of bread
This is a very universal seasoning, and another one that I think is so great to have on hand. I like it for homemade bagels or bread primarily, but it really can be used on almost anything. 


 

Cinnamon Seasoning

  • Pita Bread
  • Tortilla
  • English Muffin
  • Oatmeal
  • Yogurt
  • Pancake/Waffle mix
  • French Toast
Cinnamon is a wonderful staple to have on hand. I generally use it on bread, but it could be used for a variety of things, so definitely make sure you have this one!


10 simple seasonings to spice up any meal

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Five Favorite Items for Fat Loss

Friday, April 2, 2021

 *This post contains affiliate links. As an Amazon affiliate, if you purchase a product through one of them, I will receive a small commission (at no additional cost to you). I only ever endorse products that I have personally used and benefited from personally, so I know you'll love the product(s). Full terms can be found here.



Hi friends! 👋


This post is long overdue, as I have five foundational items that truly made me successful on my 100% compliant fat loss phase, and I'm eager to share them with you! I'm not saying that this is the end all list or that I know everything there is to know about a fat loss phase. I was just very successful and completed the entire 85 days on track, and this is my personal recommendations of what helped me to get there. Excited that you're here, let's dig in! 


WHAT IS A FAT LOSS PHASE CUT?


If you're focused on body composition goals, there's three different phases to choose from: fat loss, maintenance and weight gain. You're either sticking to your current size, or you're going up or down in weight. Those are your options! 

I wish the fat just melted off me (I can dream, right?) so I tend to go between maintenance and fat loss. I'm guessing that if you're reading this, you probably have dreamt about this too. The goal is to be in maintenance for the majority of your life, and to do a fat loss phase when needed. However, I know when I got started, I had my eye on the prize and already had it mapped out my maintenance, cut, maintenance, cut (which I'm currently on today). If you're doing it right, this is a slow process, so make sure you're enjoying the process of becoming the very best version of you at the same time.


WHERE TO START IF YOU'RE NEW


This is such a great question, and one I wish more would ask. If you're wanting to count macros (or calories), most already have a goal of losing or gaining weight. I know I did! I would be lying if I wasn't ready to get in and get going. But here's the thing, most aren't eating what they should be on maintenance. Meaning, your body needs a starting point. Especially if you're like someone like my husband who drinks an energy drink in the morning and can be fine without a meal until dinner. I personally can't function without food, but I know plenty of people who can. Yes, you're in a calorie deficit, however, you're fluctuating so much that there's no true base for your body to start with. Although hard, I always lean towards starting in maintenance. Get comfortable with the process of counting carbs, mixing different foods.. and yes, losing a bit of weight. Get comfortable with eating more, and feeling how your body responds when you're eating the right way. Let your body have a starting point, and then cut. This honestly is one of the hardest things for people to do when they are motivated and ready to lose weight, but I promise you it's the best thing you can do for your fat loss journey. I lost weight starting in maintenance, I could see my performance improving in the gym and it gave me that little boost of "this is working" that I needed in order to continue.


FIVE FOUNDATIONAL ITEMS FOR SUCCESS WITH A FAT LOSS PHASE


Here's the five (+ an optional bonus) items that contributed to my success. I needed them all, used them all, depended on them all and crushed my goals with them all.


1. Food Scale

If you're like me, eyeballing portions always come out a little on the "too much" side. Using a scale keeps me consistent and on track. I use this scale every single day and LOVE IT SO MUCH! 


 


2. Meal Prep Containers


I have a million of these! Okay, maybe like 10-15. I have a variety of sizes (we bought the combo pack) and use them for everything. They work great!


 

3. Crockpot

I cook chicken in my crockpot weekly! It's easy, allows me to mix up the flavor and the chicken always comes out perfectly. 


 

3A. Crockpot Liners (Optional: Makes clean-up incredibly easy)

Cleaning a Crockpot is daunting. So is leaving it on the counter with soap and water. I promise you, once you use a Crockpot liner there's no going back. They make the whole clean up process a breeze!


 

4. Bodyweight Scale

A body weight scale is needed on my program to check in a couple times a week so the algorithm can determine what my following week will look like. It's not the only way to track progress, but in my opinion one of the easiest.


 

5. Pocket Scale

My previous food scale died on me mid-fat loss cut. I was so thankful for my pocket scale that I was able to use in its place until my new one arrived. This is also good to have on hand for eating out or at someone else's home.




DO I NEED A SPECIFIC APP OR PLAN?


Another great question! There's a million options out there, and I believe as long as you are following their specific guidelines you'll probably be successful. I partnered with RP (Renaissance Periodization), because this is the best plan for me. Here's the gist of what the pocket diet coach can do:

Plans Your Meals

The RP Diet App tells you the macros for your upcoming week's meals and you get to choose your favorite foods that fit. You can also make meal prep easier with the auto-generated grocery list feature.

Keeps you Accountable with Alerts

There's notifications on what, how much and when to eat based on what you inputed. The app also reminds you to weigh-in so that the app and you can track and review your progress.

Adapts to Your Life and Goals

Every body is different, and what it needs throughout your specific fitness journey can change. This is why the app will review your progress every week and will give you the option to adjust your diet if you need to.

Gives You Total Control

The app guides you, but you actually have complete control- starting with your fitness goal to whether or not you want to tweak you diet based on their weekly recommendations.


CLICK HERE to try the app I use for 33% off for the first six months.

Code "JERICKA" works on their website as well for any ebooks, cookbooks, apparel and more! 


I hope this post was helpful! The best compliment is to comment, shop, share and/or pin my posts. Thanks in advance for helping my website grow.




To read my top seven tips for completing your first fat loss phase (and to view pictures of my success), click here.

To read more about why I love the RP Diet App, click here.


Why I Love the RP Diet App

Friday, March 26, 2021

 *I'm an RP athlete, and an ambassador for Renaissance Periodization. At no additional cost to you (just savings!), I receive a small commission if anything is purchased. All comments are 100% my own, and I personally purchase this product on a monthly basis, so I know you're going to love it! For additional information, you can always read additional terms here


Why I love the RP Diet App

Hi family and friends! 👋

I'm so excited to announce that I've joined Renaissance Periodization as one of their ambassadors, better known as RP! So many of you have followed my journey and recent success and have asked how I did it. I've pretty much been talking about RP non-stop since, so you can imagine this is truly a dream come true! I think there's so many individuals this system and lifestyle could work for, so I wanted to provide a high-level overview of what the pocket diet app can do incase you've been contemplating trying it too!


A LITTLE ABOUT ME


I think it's so important to hear from a busy wife and toddler mom of two, one that does CrossFit on her lunch break, has a corporate career that keeps her busy and still has success with this program. Am I ripped like a lot of the RP individuals who live and breathe athletics and performance? No. I go to the gym for my own personal sanity, to stay fit, to build strength and better my performance. But I'm also guessing if you're reading this, you're probably more like me. Trying to get a work out in when you can, not sleeping as much as you'd like (because well, toddlers), stress over the meeting to come the following week... life is crazy, and that's why having one tool that adjusts your nutrients/macros based on your fitness goals, schedule, weigh-ins and lifestyle keeps me on track with taking care of myself (so I can take care of everyone else).


There's a million dieting options out there, and I believe as long as you are following their specific guidelines you'll probably be successful. I partnered with RP (Renaissance Periodization), because this is the best plan for me. When I decided to come back to RP from their template days (which are still available and widely used if this works better for you!), I did a few things. I read their latest digital eBook front to back to educate me on their scientific methods and strategies, and sat down and contemplated whether I needed a coach. Because a dedicated coach is expensive, I decided to drill down on the new app they created, as it was targeted as a "diet coach in your pocket." The promotion starting price to use the app was much more affordable, so I decided to try it for six months to see if it was something I could be successful using. My life has changed so much since, so I'm so glad that I did!


Why I Love the RP Diet App



THE RP DIET APP



RP simplifies your diet, builds sustainable habits and constantly adapts to you and your lifestyle!

You pick the food, they tell you how much and when to eat. Compliance tracking and reminders are in place to hold you accountable. The advanced algorithms adjust to your metabolism and progress, as your body and lifestyle change. They make tracking the right macros and hitting goals so easy! 

What the app can do:


Plans Your Meals

The RP Diet App tells you the macros for your upcoming week's meals and you get to choose your favorite foods that fit. You can also make meal prep easier with the auto-generated grocery list feature.

(I still eat what I want, and they portion it out appropriately based off my goals.)


Keeps you Accountable with Alerts

There's notifications on what, how much and when to eat based on what you inputed. The app also reminds you to weigh-in so that the app and you can track and review your progress.

(There's reminders for my meals and weigh ins so I never miss a check-in.)


Adapts to Your Life and Goals

Every body is different, and what it needs throughout your specific fitness journey can change. This is why the app will review your progress every week and will give you the option to adjust your diet if you need to.

(You can update if you don't work out for the day, body type changes, decide to move to maintenance early, etc.)


Gives You Total Control

The app guides you, but you actually have complete control- starting with your fitness goal to whether or not you want to tweak you diet based on their weekly recommendations.

(I always have the option to stay on track, or maybe if I was off for the week and want to try that week over again- it's completely up to me!)


The RP Diet App is the simplest most effective way to plan and track your food, so if you're at all interested, I encourage you to give it a try! You can't really tell just how amazing the app is until you test it out for a couple of weeks and see just how capable you are at losing stubborn body fat. I surprised myself and I'm sure you will too! 😀


To read my top seven tips for completing your first fat loss phase (and to view pictures of my success), click here.


HOW TO PURCHASE


I'm excited to provide you the same introductory price that I received when I first joined!

 

To give it a try, you can use the link below to get your first six months for $9.99 (going back to the regular price of $14.99 after the promotional period).


rp.app/code/jericka


To purchase eBooks, apparel, cookbooks and more on their website, use discount code JERICKA for 10% off at checkout!


If you're already using the app, make sure to add JERICKA in as a referral code to receive upcoming special discounts not available to non-referral code users.


I hope this post was helpful! Feel free to comment below if you have any questions and I'll get back to you as quick as I can. 

Have a wonderful day!






 *I'm an RP athlete, and an ambassador for Renaissance Periodization. At no additional cost to you (just savings!), I receive a small commission if anything is purchased. All comments are 100% my own, and I personally purchase this product on a monthly basis, so I know you're going to love it! For additional information, you can always read additional terms here


3 Simple Tips to Help You Stay on Track with Your Eating

Friday, February 26, 2021


Hi family and friends! 👋


I wanted to do a quick share on three of the simple tips I use to try and stay on track with my eating (two actual tips, one more of a splurge tip- all three good!). Although they seem small, these little habits put into a routine of practice do have a direct result on my overall goals. I'm sharing them with you today because it could either help you stay on track with your goals or inspire you to come up with your own.





1. Try to Use a Small Plate


If you follow me on Instagram, you may have seen me share this recently. RP Strength reposted my post on their page too, so you may have seen it twice!

I generally always use a small plate and/or bowl for my meals. Yes, my food is falling off the sides and doesn't always fit well, but it makes my brain *think* that I'm eating more with a full plate. It's amazing what you can train your mind into thinking! I always feel like I'm having a lot, and 9/10 my food does all fit onto the smaller version. I track my food, but if I didn't, my portion size would be more exact with a small plate vs using a normal size plate, so there's not too many situations where I would need to adjust to a different size.





2. Salad Dressing on Your Fork, Not Your Food


I personally don't use dressing on a salad often, maybe blue cheese with a steak salad once or twice a year. I just prefer a lemon squeeze or avocado if I'm making my burrito bowl with lettuce. However, this could also be incorporated with pizza and other things you use dressing with (which is where I get on board most often!). 

We can still be friends if you don't eat your pizza with a fork too, that's totally okay! 


Steps:

  • Dip the fork into the dressing
  • Stab the fork into your food
  • Eat
  • Repeat  


When you're finished, take a look at how much dressing is still in the ramekin. Then think about how all of that could be stuck to a lettuce leaf and consumed if you mixed it in. You still taste the dressing, but consume so much less! I highly encourage you to try this at least once. I bet it becomes one of your favorite tips moving forward as well.






3. Sugar Free Jello and Fat Free Whip


We all have cravings. You're human, and it's going to happen. I look at myself as a very disciplined individual, but even I give in at times. This is completely normal and should be 100% expected. If you're looking for a sweet treat that won't do damage to your bottom line, sugar free Jello and fat free whip is amazing!  


Example:

(Servings per container is 8)

Amount Per Serving:

Calories 10

Protein 1g

Fat 0g

Carbs 0g


What I'm saying here is you could ultimately pig out on the entire bowl and be at 80 calories.. and you're going to feel like you ate a ton at the same time. For those moments and/or days this is truly needed, you're welcome for this one! 


That's it for now! :) 


I hope this post was helpful. The best way to say thank you is to share, comment or pin any of the photos in this post. I appreciate you all so much. Have a wonderful weekend!







Feel free to check out meal posts by clicking here

8 Surprisingly Simple Ways to Eat Casein

Friday, February 19, 2021

 *This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.


Best Casein Protein Recipes


I see a lot of people wanting to use casein protein powder as a late night meal option, but they aren't really sure the best way to prepare it. So, I did some research to find out why casein is so beneficial and put together some of the ways I'm seeing people rave about it!


WHAT IS CASEIN?


Casein is a type of protein, most often found in milk and is an essential ingredient in cheese.


WHY DO PEOPLE USE IT AT NIGHT?


Casein is slow digesting, so people often take it before bed to help with recovery and to reduce muscle breakdown while they sleep. A lot of times people view it as a way to gain muscle while you sleep.

I personally like casein because it's light and keeps me full throughout the night. I also use chocolate casein, so it helps with my sweet tooth and cravings. (My favorite casein recipe is listed below.)


CASEIN BENEFITS


  • Contributes to Muscle Growth and Retention
  • Aids in Recovery after exercise
  • Slow Digesting
  • Greater Fat Loss
  • Reduces Cravings
  • Improved Performance
  • Contains Essential Amino Acids


WHAT IS THE SIMPLEST WAY TO DIGEST IT?


I've tried many casein recipes, and the simplest/most easiest way to consume casein is to make a shake! 


Depending on my macros, here's how I make mine:


Casein Milkshake

  • Casein Protein
  • Vanilla Almond Milk
  • Peanut Butter (can do a chocolate/peanut butter casein if macros are tight)
  • Banana (generally only get a little, but it makes a big difference)
  • 100% Cocoa Powder (for a little more chocolate) 
  • (Have additional macros available? Try sugar free whip or sugar free chocolate sauce on top!)


I just throw it all in a blender, and wa-la! So simple, and incredibly delicious! I use chocolate casein, so this helps with my sweet tooth (and wanting to eat it ALL) at night.



WHAT ARE THE BEST CASEIN RECIPES?



Below are some of the creative ways I see others preparing casein outside the usual bedtime shake! Most of the casein is a full scoop, and water is just enough for consistency. The rest can really be altered to your macros allotted! Plug it into what you have available for proteins, fat and carbs to see if you can create your perfect combination. I'd love for you to share in the comments below or tag me on @dumbbellsnotblonde if you found the perfect casein recipe match.


Casein Waffle

  •     Casein
  •     Egg Whites
  •     Water
  •     Sprinkle Baking Powder
  •     Peanut Butter
  •     (Have extra macros available? Add sugar free pudding or syrup to the mix!)


Casein Ice Cream

  •     Two bananas (cut in chunks/freeze)
  •     Blend with 2 1/2 scoops casein
  •     Add a little almond milk 
  •     (Extra macros available? Add sugar free pudding or syrup to the mix!)


Casein Mug Cake

  •     Scoop of casein protein powder
  •     Peanut Butter
  •     1 whole egg
  •     Water
  •     Mix without water with a fork, add a little water and continue mixing until it's a sticky texture
  •     Microwave for 90 seconds
  •     (Have extra macros available? Add fat free whip cream on top!)


Casein Cookies

  •     20g Casein
  •     2 1/2 Peanut Butter or creamy honey almond butter type spread
  •     1 tsp Baking Powder 
  •     1.25 tbs Water
  •     Mix Casein and Baking Powder first
  •     Add Butter
  •     Add water and mix
  •     Add chocolate chips
  •     Roll into balls/press down a bit to make them more cookie like
  •     Bake in the oven at 350 degrees for 8-10 minutes

 

Casein Pancakes

  •     Casein Protein Powder
  •     Egg Whites
  •     3 tbsp Water
  •     Peanut Butter
  •     Whisk eggs and water, then add powder and peanut butter. Medium heat on the pan, and flatten them down a bit. Flip when ready. 
  •     (Have extra macros available? Add fruit or your favorite fat free whip on top!)


Casein Brownie

  •     1 Scoop Chocolate Casein
  •     1/2 tsp Baking Powder
  •     Add water until brownie batter consistency
  •     Microwave 3-5 times in 30 second intervals
  •     (Have extra macros? Top with Peanut Butter or your favorite sugar free whip on top!)


Casein Pumpkin Pie

  •     Cinammon Bun Casein
  •     Canned Pumpkin Cinnamon & Pumpkin Pie Spice 
  •     Add water to make like a thick pudding
  •     Refrigerate for two hours   
  •     (Have extra macros? Add a little sugar free whip on top!)


I hope this helps with a general casein understanding and provides some inspiration for your first (or next!) bedtime meal. If you find just the right concoction, please share in the comments below or tag me on Instagram @dumbbellsnotblonde. I'd love to try your creation. :)


If you haven't tried casein just yet, are you going to be adding it into your bedtime routine? I want to know, so make sure to comment!







*This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.

The Best French Toast Recipe

Sunday, February 14, 2021


Hi friends!

I'm super excited to share this one with you today, as it's one of three recipes that I actually typed and printed for our kitchen. We make it every time someone comes to visit and spends the night at our house. Although not healthy, you'll definitely be thanking me for this one. It's SO GOOD!


THE BEST FRENCH TOAST RECIPE



RECIPE


4 Eggs

1 Cup Whipping Cream

2 Thick Slices of Bread, cut into 3 Strips

Powdered Sugar

Maple Syrup


NOTES


Step 1

Place a little oil in the skillet. Beat eggs, cream and pinch of salt. Dip bread into batter and allow batter to soak in. Fry bread in skillet until brown, turn and fry on the other side.

Step 2

Transfer to cookie sheet and bake at 325 degrees for about four minutes or until puffed.

Step 3

Sprinkle with powdered sugar and serve with maple syrup.


TIP: To make it healthier, you can use a low calorie bread and sugar free syrup!





PIN ME FOR LATER

I hope you love this French toast recipe as much as we do! When you try it out, I'd love for you to comment below to tell me what you thought. You can also tag me on Instagram @dumbbellsnotblonde.



The best compliment to say thank you for my post is to comment, share or pin! Thanks again for stopping by! 







View more meals here.

How I Built a Compact Home Gym

Friday, February 12, 2021

*This post contains affiliate links for your convenience. This means that I receive a small commission at no additional cost to you if you make a purchase through a link. Read my full disclaimer here.



Have you ever wondered what goes into building a home gym?

The answer is ambiguous of course, but if you were like I was a little less than a year ago.. I knew some of the key pieces of equipment I wanted to have initially, but had no idea how the space was going to look and what my initial budget would actually cover. If you're sitting there scratching your head on where to start, I'd love to show you what I did below if you want to pull any ideas or inspiration from my recent experience!

Why I Built a Small Home Gym

I have always wanted a home gym for as long as I can remember! There's just those days that you can't make it across town, you have a sick child or other reasons where it's just nice to jump into the garage and get some movement in. 

Now my dream gym is a full room with weightlifting and cardio equipment, motivational posters, big TV. My list could probably go on and on. However, that's not what I'm working with over here, so for now those dreams will live on Pinterest

Let me walk you through my small yet functional home gym, as it's complete (for now). 😉

Compact Home Gym

Assessing The Space

I'm going to be honest, I have a three car garage. We do have space. The left side of our garage is a DeWalt factory. Lol. We have a tool bench, other tables, tools, etc. We also have custom cabinets. That literally takes up a full car area. The middle of the garage is open, right now for the kids to run their bikes around, and where their bikes and wagons live. We also have a two person stroller that also takes up a ton of space. We put them all in the middle, and the kids make a track around them. Custom cabinets line the back of the garage. That leaves us with the right side! We used to have a standup bike rack, which was space saving but wasn't getting a lot of use. We also have ladders and storage on the right side. In such a huge space, this seemed like the best place to add my home gym. We put the bikes in the shed and started measuring.

Like I said, my dream setup against this wall would look something like a Bay Club or Equinox Gym in a smaller version, but I knew I didn't have space for that. So, I had to figure out two things: How to use the least amount of space but still have a fully functional home gym and figure out what equipment to purchase initially.

Compact Home Gym

How to use the least amount of space but still have a fully functional home gym

I initially was looking at something that mounted to the wall. This would allow it to be pushed against the wall at any given time and would allow for both cars to fit in the garage if need be. Makes sense, but it didn't really allow for any progression or growth. If my goal is to do a muscle up, I'm going to eventually hit the wall with my feet if it's that close. My tip for you when accessing your space: make sure to plan for future goals and usage so you don't outgrow your space. For us, it was purchasing something like the wall unit, but could be placed farther from the wall if need be (and ours already is). My husband just got his first muscle up last week, so already we purchased the right equipment for our lifestyle and fitness goals.

Once I chose the space saving half rack, it was time to check the rest of the space to see how it would all fit. We put two horse stall mats right in the center and measured where the half rack would sit, which ended up on the right side and mat. Since it's been less than a year since purchasing it all, that's where we're still at today.


What equipment to purchase initially

Now for the fun stuff! I had a few lists going at first. I started with everything I initially wanted (it's fun to dream, right?), and then reviewed the basic pieces I would need initially. For me, my initial list I ended up purchasing was this:

(I linked these items to give you an idea of what they all are. Some of them I personally own, some I own different brands of.)

- Floor Mats

- Rack 

- Barbell

- Clips

- Initial starting bumper plates

- Storage for weights

- Storage for bar

- Dumbbells 5lb, 10lb, 20lb

- Kettlebell

- Box

- Wall Ball

- Gymnastic Rings

- Dream Item: Echo GHD


I also knew I needed:

- Booty Bands

- Bands

- Gym Chalk

- Hand Grips (I have the orange/black two hole version in size small)

- Squat Pad 


What's nice about all of these items, is that most of them are compact and can be moved around easily. Since they all fit in the space well and can be moved/put away, I don't feel like it's too crowded at all. Of course, I have the middle of the garage to work with if need be, but generally I can do burpees under the rack, and box jumps on the side. I actually feel like the space works out really well. It feels good to have a small space that's still completely functional for fitness.

Is a home gym ever really complete?

If you've ever made a home gym because you're "trying to save money", you'll know that this doesn't work out. Eventually, you have to just stop. There's always something else you "need" for your home gym. In the future I would LOVE a rower, assault bike, additional weight, timer, whiteboard, etc. Like I said, there's always something. However, I'm really enjoying having a space along with the functionality we still have in the garage. So for now, all the cardio will have to be taken outside on the pavement (although I'm currently eyeing this option that would turn my bike into a machine: Sportneer Bike Trainer Stand).

Hopefully this helps if you're looking to build a similar small gym in an area of your own home. I can say that it was totally worth it, and I love that it's open 24/7- no excuses. Feel free to reach out or comment if I can help with any questions! 







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Be Game Day Ready with this Healthier Frozen Peanut Butter Bananas Recipe!

Friday, February 5, 2021

 

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Frozen Banana Bites for Game Day Football Superbowl


Frozen Peanut Butter Banana Game Day Bites



These Frozen Peanut Butter Banana Game Day Bites are a healthier take on a tasty little dessert! They are made with bananas, nuts'n more toffee crunch, thin chocolate coating and a dab of frosting. When you bite into them, you get the frozen banana taste with just a hint of the protein superfood and chocolate shell. The frosting on top is icing on the cake for an all-around bite sized dessert. Make sure to share or bag individually, as they are easy to keep eating! 


Frozen Peanut Butter Banana Game Day Bites Recipe Inspiration


Who doesn't love frozen bananas with peanut butter and chocolate?! I will admit, this is a trio that I could eat every single day. (Chocolate Peanut Butter Casein with a banana thrown in is also my favorite bedtime shake, which is just a healthier liquid version.) Since game day usually requires an abundance of chips and dip, soda, pizza... and really anything else that you eat too much of, I decided to find a healthier alternative that still allowed me to participate in the food festivities. This one didn't disappoint, so I hope you enjoy them as much as I did!


Game Day Bites Ingredients



Ingredients Notes


For the peanut butter, I use a fun toffee crunch spread (they also have birthday cake, cocoa hazelnut, white chocolate, cookie dough, salted caramel peanut butter and more). Of course, regular peanut butter would also work well. For the chocolate dipping candy, I have the kind that hardens immediately, so it's very smooth and easy to create the footballs out of icing. I haven't tried regular chocolate, but I'm sure it could be a great substitute as well. The frosting is just a very small tube, but a larger one should work too. This is such a simple recipe that can be adjusted for macros and ingredients. Feel free to follow my exact recipe or create something similar on your own! 



Recipe Equipment


The equipment is simple for this recipe. The only other thing you may want to prep is a place for the mini baking sheet in your freezer.

From here, you just slice the bananas, add peanut butter in the middle of two, dip and coat in chocolate and top with some frosting in a football design! See below for my exact process, as I freeze them two separate times.



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I hope you love these easy to make game day bites! When you try them out, I'd love for you to comment below to let me know how you like them. You can also tag me on Instagram!






    (DETAIL SUMMARY WITH INSTRUCTIONS LISTED BELOW)

Frozen Peanut Butter Banana Game Day Bites


These Frozen Peanut Butter Banana Game Day Bites are a healthier take on a game day treat. They are made with bananas, peanut butter, milk chocolate and frosting. The center is just the right taste of banana and peanut butter with a chocolate shell.

EQUIPMENT


  • Parchment Paper
  • Mini 1.5 quart Crockpot
  • Spoon
  • Butter Knife
  • Small Baking Sheet
  • Toothpicks


INGREDIENTS


  • 4 Bananas
  • Peanut Butter/Protein Superfood
  • Chocolate Dipping Candy
  • White Frosting

INSTRUCTIONS


1. Spread out the parchment paper
2. Cut the bananas into small pieces. The smaller you make them, the more bites you can make (although I make mine a little bit thicker).
3. Add peanut butter on top and make a sandwich with two banana slices as pictured
4. Freeze for one hour
5. Heat the chocolate in a Crockpot
6. Take a toothpick, and dip the frozen bananas and peanut butter pieces into the chocolate, covering as much as you can (the bottom usually has very little).
7. When finished, they should all be hardened, and you can top with a little frosting before putting them back into the freezer for an hour.
8. Serve, eat and enjoy!

NOTES


  • This recipe makes around 20 bites (more if you cut the banana pieces smaller
  • I left the pieces on the baking sheet open until I was ready to eat, but you could also bag them if needed. Keep in mind that the frosting on the top doesn't freeze, so be careful not to mess the football design up
  • Feel free to store for up to three months sealed, but they usually go pretty fast once you start eating them!

I'm usually pretty good at the macros, but I'm on maintenance and decided to make the healthiest treat possible for game day, but also give myself the day to relax a bit on the numbers. However, because there's only four ingredients, this should still be very easy to track if needed!





Thank you for stopping by!

The best compliment to say thank you for this recipe idea is to comment, share or pin. I appreciate your support, and look forward to seeing you back for more next week! 





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