A Holiday Weekend Full of Clean-Eats and At-Home Workouts

I arrived in Pittsburgh last night for the first time since Christmas and it’s true…there really is no place like home!! As much as I love the fast paced lifestyle of NYC, it’s so nice to come home, relax and spend time with my family…especially my 9 month old niece Lilly.

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My niece Lilly & my dog, Bella

My older sister Emily is getting married in June, and like most brides she wants to be in the best shape possible for the big day! My younger sister Laura had Lilly not too long ago and wants to lose the baby weight. The rest of the family, myself included, also hope to look our best for the June 22nd Wedding, especially for the photos that will be displayed on the mantel for the rest of our lives! We all decided to enter into a friendly, family version of the Biggest Loser that started February 1st and will last until the Wedding.

Since tomorrow holds a family holiday dinner, complete with dessert, we decided that it would be a great idea to get in a pre-Easter at-home workout! The timing seems perfect as we’ve had some inquiries about what exercises are good for a beginner, someone who is not very familiar with the gym or for someone who may be working out at home.

Check out the full-body strength workout that we did this morning!

Full-body at-home strength workout

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Laura & Mom doing lateral band walks

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Bird Dog & Tricep Dips

To finish off our active morning, after the workout we took advantage of the nice weather and went for a family walk around the neighborhood.

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Family walk 🙂

Aside from the workouts, my family has been trying to keep a clean diet. While lunch was being prepared, we snacked on vegi’s with a greek yogurt dip (greek yogurt mixed with french onion seasoning.)

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Vegi’s and Greek Yogurt Dip

For lunch, my mom found this Tuna Salad recipe for our post-workout meal!

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Tuna Salad

Tuna Salad with Laughing Cow
• 2 cans tuna, drain and rinse
• 3 wedges laughing cow
• 2 heaping tbsp minced red pepper
• 2 heaping tbsp minced celery

Serve on bed of lettuce or as lettuce wrap with sliced tomatoes.

To keep each other motivated in the Biggest Loser journey, we have been passing clean recipes back and forth. One of our favorites is a slight modification from a recipe that we found online at bodybuilding.com, Turkey Meatloaf Muffins. I am always looking for quick, flavorful recipes that are easy to eat on the go or between training clients. I double the batch and freeze them in individual baggies so I am never without clean meal options. I’ve noted the (modifications) that we made below, but left the original in case you want to try. I hope you enjoy!

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Turkey Meatloaf Muffins

Turkey Meatloaf Muffins
• 2 lbs ground turkey or chicken
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice (Did not use)
• 1 tsp salt (Did not use)
• 2 tbsp garlic powder OR 2 cloves minced (I used 1/2 tbsp, but some might like the garlic…try both 🙂 )
• 1 small onion, finely chopped
• 2 celery stalks, finely chopped

Directions:
Preheat oven to 375 degrees.
Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan.
Muffins should be about the size of aracquetball.
Bake for 40 minutes.

I hope you all enjoy these recipes! Have a great weekend and a Happy Easter!
-Kayte

Neon Socks, Partner WODs and PANCAKES…oh my!

It’s been one of those weeks. You know what I mean? I think it partially has to do with this annoying winter that just does not want to end.  Seriously, winter, it’s been swell but it’s time to let spring have its turn. Let’s not get greedy.

The GOOD thing about this week is that I’ve had the blog to keep me distracted. I really hope y’all are enjoying it so far.

Other highlights of the week included getting to do an awesome Partner WOD.

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And doing some delicious (and nutritious) cooking with a friend. Actually, I think I mostly just enjoyed seeing him in an apron.

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Hokay, moving on to my favorite things. Hmmm, where to start…

Ah, my Zensah compression sleeves. These guys are truly awesome. Maybe the best gift I’ve ever received. I really need to get some more colors, although I do love my pink. If you follow the blog, you’ll be seeing these a lot.

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 For those who don’t know about compression sleeves, they help with everything from calf support to shin splint relief and also help decrease fatigue. They can be worn during training/running or afterwards for recovery. I like to wear them for sprints, box jumps, jump ropes, or anything else where you’re on your toes and putting a lot of stress on your shins.

Plus, they come in NEON. What’s not to love?

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Next on the list of favorites is my workout buddies.

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Seriously, I love these girls. They get me in all my craziness. They are my outlet when I need to let off steam, tell someone about a new PR or whine about being sore. People hate on “globo” gyms, but if it weren’t for mine, I never would have met some awesome people. And let me tell you, knowing that I get to see friendly faces each morning is a HUGE motivator to drag my butt out of bed at 530am on a cold winter day.

And we have matching compression socks, duh.

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Finally, PANCAKES! I love pancakes. For breakfast, lunch or dinner. They’re always yummy. Top them with Greek yogurt and berries. Throw an egg  and some bacon on them. Eat one plain for a little pre-workout fuel. They’re just wonderful.

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A lot of people have requested this recipe so here it is! I adapted it from several different sources, and it can take a while to get them the right consistency, so you may have to play around with the proportions a bit.

Gluten-free (Spinach) Banana Pancakes

Yields 6-8 pancakes

1 (very) ripe banana

3 eggs

1 cup egg whites

1/3 cup unsweetened almond milk (I use vanilla)

1/2 cup coconut flour (sometimes I do half coconut flour/half almond meal)

1 tsp baking powder

Dash of cinnamon

Optional: Add handful of spinach to make them green!

Mix the banana, spinach, eggs and milk in a blender. Mix dry ingredients in separate bowl. Pour wet into dry and mix well. Grease skillet with fat of choice, place over medium heat, pour on the batter and get to flippin’!

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YUM.

Enjoy the weekend!

Julia

These are a few of my favorite things

We thought it might be fun this first week to share some of our favorite things when it comes to Fitness and Nutrition.  We hope this gives you a little insight into our daily lives!

First things first, like most people, I absolutely have to have music when I’m working out.  Whether I am doing cardio, crossfit, lifting or simply stretching, I need to be pumped up. I am constantly looking for new songs (suggestions welcome) that will get me amped for a heavy lift or keep me pushing through to the end of an exhausting circuit! However, I always felt like I was fighting with my iPhone, iPod and arm band…and then I found the iPod shuffle.  A few months ago, I went into the apple store to purchase a set of head phones ($30) and found out that for an additional $20, I could get a shuffle that came with headphone….sounds like a no-brainer! Who knew that this little shuffle, an impulse buy, would be my all time favorite item?!?

iPod Shuffle

iPod Shuffle

Another staple in my life, and more specifically my diet, is the egg….it really is incredible 🙂 This little guy is so diverse and can be incorporated into any meal, any time of the day; scrambled for breakfast with oatmeal and hot sauce, hard boiled in a salad for lunch and sunny-side-up with a turkey burger and broccoli for dinner. (My many egg recipes will be making an appearance on the blog shortly!) They don’t call it the incredible edible egg for nothing!

Pumpkin, blueberry oatmeal & egg pancakes

Pumpkin, blueberry oatmeal & egg pancakes

Finally, to round out my top 3 I’d have to say plyometrics. I know it might be a weird thing to pick as a favorite, but with a background in cheerleading and gymnastics, it makes sense that I would love “jump training!” Although my fellow trainers make fun of my constant jumping and warn that I’ll pay for all of the impact later, I can’t seem to stop incorporating them into my training…I love them all! Burpees, jump rope, jump lunges, tuck jumps, squat jump, box jumps, you name it, I love it!  I just feel good when I finish these exercises!

Box Jumps

Box Jumps

Burpees

Burpees

Some of my other favorites include the foam roller (I could spend hours on that thing,) my nalgene water bottle (BPA free of course,) tupperware, chapstick, various workout gear and sneakers, but we’ll leave that for a later post!

If you want to know a little more about me, check out my story in the Meet Kayte section!

-Kayte

A Tale of Two Athletes

Welcome to average2athlete! We’re Kayte and Julia, two friends who met at New York Sports Club and immediately bonded over our love of fitness and competitive nature. Hey, who ever said nothing good can come out of socializing at the gym?

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We found ourselves constantly sharing workout ideas and recipes, so we thought, why not create a site where we can share our fitness obsession with a larger audience? Thus, average2athlete was born.

Our goal is to provide a little bit of insight on how to make healthier choices in both fitness and health, regardless of budget, busy lifestyles or anything else that might get in the way. We’ll post a smorgasbord of health- and fitness-related things.

Including yummy, “clean” recipes.

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Gluten-free banana protein pancakes

Workouts and exercises.

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Random things we’re doing.

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NBA All-star Game, Fan Patrol Cheerleaders

And our favorite swag.

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Whether you’re an avid follower of every “fitfam” blog, a newbie just discovering the crazy world of health and fitness social media, or one of our friends that we blackmailed into following us so that we could feel loved, we hope you will find some value here. We don’t claim to be experts. Nor do we claim to have the answers to everything. But at the end of the day, we hope you walk away feeling slightly more informed, or at the very least entertained…

We’re here to show you that if you eat, train and think like an athlete, you will become an athlete!

Happy reading!

Kayte & Julia