30 Days of Yoga


A while back a favorite youtube yogi of mine came out with a 30 days of yoga challenge. At the time when Yoga With Adriene released this I was pregnant so I couldn't participate. After our crazy move from Arizona to Utah I wanted to ease my way back into fitness and I thought this would be the perfect way to do it.

I'm not one who likes to exercise in fact I pretty much hate it and that's why I chose to start with yoga. Yoga With Adriene is so great because she's so encouraging, she's funny, and she teaches with tons of options so that anyone can do 30 days of yoga from advanced yogi's all the way to beginners. Adriene starts off this challenge by telling you to come up with your mantra for these 30 days of yoga practice.

I'm one who is easily stressed out and I often find myself getting caught up in things that don't matter. In fact I get so caught up in things that don't matter that I end up depressed or worst case scenario giving myself an anxiety attack. So for these 30 days of practice my mantra is keep life simple. As I practice yoga I'm choosing to focus on the simple joys of life to keep myself grounded.

So far days one and two have been amazing. I'm finding where my body stores all my stress and am able to focus on releasing it by stretching out those muscles. I also have noticed that my days have been better and I have felt a lot happier. It's amazing how starting my day off with peaceful movement and prayer have helped me stay mellow and up beat.

You can check out Yoga With Adriene here on youtube. You can also purchase the 30 Days of Yoga here for a donation of your choice. Also, visit www.yogawithadriene.com and sign up for her newsletter for some uplifting and hilarious messages delivered to your inbox!

What kind of things do you do that help you stay happy throughout your days?




Fall Music Vibes

So fall is here and I'm in a state where I can finally appreciate it (shout out to all my AZ peeps in the heat)! The leaves are changing outside and there's a crisp feeling to the outside air and I FREAKING LOVE IT! When I was going to ASU I started my #fall playlist and have been adding to it every year. So far this season I've added a couple of albums that are chock full of fall vibes that I hope you'll appreciate. 


The first album is Goats by Coconut Records. Many of you know the man behind this band from various Wes Anderson films, his name is Jason Schwartzman. In this album you'll find happy upbeat acoustic music, perfect for a leisurely fall walk. This album will definitely brighten your day and being all acoustic will be the perfect accompaniment to whatever activity you're enjoying.



The second album I've added to #fall is Monarch by Zach Winters. The way I would describe this albums sound is if Jose Gonzales and Bon Iver got together and made a fall baby this album would be that beautiful baby. This album is mellow and captivating and would be perfect to listen to while you cozy up next to the fireplace with your favorite fall drink and wind down your day.

I hope you enjoy these fall music vibes. Share with me your favorite fall soundtracks. You can listen along with me here on Google Play Music

City Select Sale!!!

Everyone knows I love a good baby gadget...anything to make being a parent easier right?! Well, one of my favorite strollers is having a sweet deal. Right now Baby Jogger is offering a FREE second seat when you buy a City Select!

This stroller is the bees knees!!! There are so many awesome attachments and different seat positions with the City Select. The basket on the bottom is HUGE so you never have to carry a thing and the seat reclines all the way. This is the Cadillac of strollers! 

So go to babyjogger.com and use the code FREESELECT at checkout to get your free seat!

Mountain Weather

Sometimes living in the city can be a bit of a bummer especially if you're a stay at home mom. Some days I think about the last time I left the house and OMG IT'S BEEN TWO DAYS!!! It helps to have to do some grocery shopping because then I get out into civilization and realize that people are a real thing. So you wont be suprised when I tell you that I LIVE for weekend trips.




A couple of weekends ago our friends the Van De Graff - Johnson clan invited us to go to my hometown and stay in their cabin on Mt Graham. At first I wanted to decline because I would have to pack the Fiat full of my crap, Trav's crap, and ALL of Lennon's crap and that was just too much of a hassle. I then realized....if I don't say yes it will be another weekend of sleeping in and staying inside and I couldn't take it anymore. So we went and it was AMAZEBALLS (pardon my french).





There was fresh mountain air and beautiful mountain weather. We had s'mores (shout out to Kurt for making the most amazing s'more in the history of mankind) and star gazed. We talked around a campfire, ate some delicious food and hiked up to Ladybug Peak. Trav and I switched off carrying Lennon in the Ergo Carrier. Lennon was happy as a clam being toted around a mountain and he even took a few naps in his Ergo. I'd say this was a perfect weekend.






Jamie Eason's Peanut Protein Recipe Contest

Okay so I didn't win buuuuuut I did get runner up for my banana muffins! Pretty cool riiiight?!?!?! Click the link and check it out on bodybuilding.com







Jamie Eason's Peanut Protein Recipe Contest



Also here's the recipe that is featured.

Chicken and Waffles


After many months of waiting for the right time to go my little family and I braved the 114 degree heat and went to Lolo's for lunch and it did not disappoint! I ordered the Trey Trey (two drumsticks and one waffle) and it was just right. Also, they have PURPLE KOOL AID!!!! I about died. I'm a huge fan of chicken and waffles and pretty much all southern food so this was a great day.
Here's Lennon with his sippy cup. Right now it's just empty because we're still breastfeeding but he loves imitating Trav and I, when we drink he drinks. If I don't give him his own bottle or his cup he goes straight for mine. The waiter put down my plate and Lennon reached straight for the waffle and the waiter quickly slid my plate away...the dude had my back!

Trav with his "purple drink." You should have seen the excitement in his eyes when the waiter said, "we have kool aid" it was hilarious. We both made it half way through our drinks and we were dying...total sugar overload.

The feast. I was too busy stuffing my face and making sure Lennon didn't eat my food to take a picture but Trav got one. His exact words before snapping the pic were, "I don't ever want to be 'that guy' who takes pictures of his food but this is an exception!"

Bonus pic of Lennon waiting for dad to load him into the green bean (our Fiat)! Follow my blog with Bloglovin

Trifecta Pancakes


So lately I've been a bit obsessed with pancakes. I've been trolling #pancakes on insta for days and I can't get over it. I love how almost everyone in the fitness world makes these pancakes that are so decadent its almost a shame to call them pancakes. I mean...they're covered in whipped cream, ice cream, sprinkles, fudge, cherries, cheesecake bits, seriously you name it. Well, I want on the desert pancake bandwagon! So here's my take on the desert pancakes...the healthy kind. The trifecta is pudding, peanut butter, and protein. I'll admit I cheated a little on this one but hey everyone needs some help sometimes. ;) The mix I incorporated is from Southern Culture  it's super clean...not to mention their website is totally worth a troll. Also making an appearance is another one of my favorites, the Jamie Eason Lean Body for Her Peanut Protein. These pancakes are clean, delish, and they're not going to totally kill your waistline either. I hope you enjoy. Let me know how it goes!

Trifecta Pancakes
1/2 Cup Banana Pudding Pancake Mix
1/4 Cup Jamie Eason Peanut Protein
2 Egg Whites
1/2 Cup Almond Milk (If you're not into almond milk you can substitute any kind of milk you want)
2 Tbsp melted Coconut Oil

  1. Oil pan and place on stove over medium heat. Combine all dry ingredients. 
  2. Melt coconut oil and mix in almond milk and egg whites.
  3. Combine dry and wet ingredients. You'll probably see some chunky stuff going on in the batter. Not to worry its just pieces of banana from the pancake mix, just let them hang out in there! 
  4. Pour 1/4 cup of batter in to the pan and wait until the top is bubbly and then flip the pancake. Let it cook on that side for about 5 seconds or until your pancake is fluffy.
  5. As always....stuff yo face!


Top 5 Apps for New Parents

I will be the first to admit that becoming a parent is scary. I mean just sit there and say the words, "I'm a parent" to yourself.... are you freaked out yet? Besides being scary being a parent is one of the most rewarding and amazing things ever!

When you're new on the job you need all the help you can get. What better way to get that help than to have it always on you and ready to go by the other thing thats glued to your side. Here are my top five apps for new parents. I hope these help you as much as they helped me. What apps can you not live with out as a new parent?

1. Feed Baby



Price: Free (there is also a paid android version that is amazeballs)

Why I love this app:
This app will keep you on your toes! When did you feed the baby? What boob did he eat off of? Did he eat long enough? Has my baby pooped enough? Should I change a diaper? How long has little mini me napped? How many weeks old is this kid? These are just a few of the things you can track with Feed Baby.

When Lennon was first born I took on the task of pumping and breast feeding and by suggestion of the doctor he was supposed to eat 10 minutes on each side and I was supposed to pump 10 minutes on each side. I used this app to time Lennon's feedings, how much and for how long I pumped and how much time went in between feedings. I was super paranoid that at night I would forget to feed Lennon or that he wouldn't eat enough so I used this app to set an alarm that went off every 3 hours wake me up and feed him.

Another feature that makes this app so great is that you can track your childs growth. You enter in their weight, height, and head circumference that you get at the pediatricians and you can see your childs growth on both the WHO and CDC growth charts. You can add more than one child to this app as well as sync up to the cloud and share this info with the other parent or caregiver.

2.  Google


Price: Free

Why I love this app:
Let's face it as a new parent you Google the ish out of everything. With this app you have google at your finger tips. You simply open this app, press the mic button and ask away. I love that you can use voice in this app because as a parent you don't always have enough time or hands free to type out your question. You can google just about anything. You can also use this app to schedule appointments, get directions and set reminders. Freaking' awesome...don't you just love the Googs?

3. Hulu, Netflix, and Amazon Kindle


Price: Free (the apps are free but you may want to pay the extra bucks for subscription)

Why I love this app:
New babies sleep a lot and you are trapped at home. My husband had to go back to work after two weeks of PTO he used to stay at home with me and the little and that left me home alone. After the initial freak out of "AHHHH I'M AT HOME ALONE WITH A BABY HOW WILL I SURVIVE?!?!?" I got a routine down and I wasn't always tired when Lennon was so I watched a show, a movie, or read a book. Its good to have some entertainment when your baby is snoozing and you're bored out of your mind and cant leave the house.

4. Skin Deep


Price: Free

Why I love this app:
I want to use the most gentile products on my babies skin and my skin. With this app you can check just about every product by scanning a bar code. Skin Deep is an app that allows you to access the EWG (Environmental Working Group) database to see how gentle and natural a product is. This helped me out a ton when Lennon was getting diaper rash. I used this app to find out which wipes were the most gentle and with a little process of elimination the diaper rash went away! I also used this app to find good diaper rash cream and sunscreen.

5. Instagram


Price: Free

Why I love this app:
Any new mom will agree that as soon as that child comes out of you you become a mom and paparazzi. I love Instagram for many reasons. I love that you can share pictures of your baby and if you're not a huge facebook fan like me you can automatically upload the pictures you take on insta to facebook and you never have to visit the site so everyone wins!

Peanut Butter Protein Muffins


This is one of the recipes I submitted for a bodybuilding.com contest. This was kind of a challenge because I wanted to make these as clean as possible but I also wanted them to taste as good as possible. We all know healthy food kind of sucks sometimes but these muffins don't. Probably the most useful thing I learned while experimenting to come up with this recipe was that you can directly substitute coconut oil for butter! Can I get a WHAT WHAT!!! Anyway, enjoy these healthy muffins!

Peanut Butter Protein Muffins 
1 1/2 Cups Oat Flour
1/2 teaspoon Baking Soda
1/4 teaspoon Baking Powder
3/4 teaspoon Salt
1/2 teaspoon Ground Cinnamon 
3/4 Cup Lean For Her Peanut Protein 
1/4 Cup Water
1/4 Cup Coconut Oil
1/4 Cup Truvia for Baking
2 eggs
1 teaspoon Vanilla Extract 
1 1/2 Cup Mashed Ripe Bananas
1/4 Cup mini chocolate chips (optional)

1. Preheat oven to 350 degrees and place baking cups in a muffin tin or lightly grease the muffin tin with oil

2. Mix Oat flour, baking soda, baking powder, salt, and cinnamon in a bowl and set aside. 
3. In a large bowl mix together water and protein until creamy. Add in coconut oil, Truvia, eggs, vanilla, and bananas and mix well.

4. Slowly add dry ingredients to wet ingredients and add chocolate chips if desired. Spoon mixture into muffin tin. 
5. Bake for 15 to 20 minutes until when inserted into muffin a knife comes out clean.

204 calories 25 g Carbohydrates, 9 g Fat, 12 g Protein Per serving. Serving Size 1 muffin. Makes 12 muffins. 


Put a fan on it



This is for all you hot moms and dads out there!

I live in a city where during the summer the temps are in the 100's every. single. day. I'll be honest, its awful. Why is it awful you ask? Well besides walking outside and feeling like your flesh is going to burn off your bones your little gets hot too. Just think about those poor kids stuffed in those strollers and carseats made of non breathable fabric just baking in the back of cars. It's so sad. 

I always felt so bad for my little when I had to strap him into his carseat and put him in the back of a car that was so hot until one day I saw this dad jogging with his kiddo. This genius dad put a fan on it! There he was jogging in the 110 degree weather with a jogging stroller like a crazy but he had a clip fan on his stroller like a boss. I instantly drove to target and bought one. 

*this is the fan I have you can find it at Amazon.com
That was the best decision I've made all summer. Not only does it keep the air flowing to the kiddo to help keep him cool but it's portable! I can clip the fan onto the stroller, the carseat, and even the shopping cart at Target. 

Go put a fan on it!


Eating Out With the Littles




Ahhh Cafe Rio home of the delicious smothered burrito. I love this food just as much as the next guy but actually eating at the place not so much. This really got me thinking...I love the food but how do I avoid the line?! How can I get my food and a seat during the dinner rush?!?!
So how do I avoid it all? How do I get my food fast and get a seat for my family all while avoiding the massive line? That's easy! Order ahead.

Most people think that ordering ahead is out for when you want to pick up food and go home but it's totally not! You want to go out to eat with your family but don't want to send one parent to stand in line and make the other brave the line?  No problamo my friend. Hop online, order your food for pick up, waltz into that restaurant, pick up your food and sit down at your choice of the empty seats!

What other tips do you guys have for navigating the restaurant scene with kids in tote? Share the wealth and leave them in the comments below!

Gluten Free Brownies



Erica and I were looking for a sweet treat that wouldn't totally wreck our diet. Here is a recipe from the Erica & Kellie test kitchen. These brownies are clean, delicious, and a perfect alternative to the classic brownie. Enjoy!



Gluten Free Brownies
  • 1/2 cup coconut oil
  • 1 1/2 bars 60% Ghirardelli chocolate
  • 1/3 cup agave syrup
  • 1 egg yolk
  • 1/4 cup cocoa powder
  • 1/2 teaspoons salt
  • 3 egg whites
  • 2 teaspoons Truvia
  • 1/4 cup king author gluten free all purpose flour
  • Shredded coconut to garnish

Preheat oven to 350*F and spray baking pan. Melt coconut oil and chocolate together. Can use stove, we used microwave. Stir until smooth. Remove from heat and whisk in agave, egg yolk, cocoa powder, and salt (seperately). With electric beaters beat egg whites on medium until foamy. Gradually add truvia while beating until it forms glossy peaks. Fold gluten free King Arthur flour into chocolate mixture then fold in egg whites. Pour into pan and bake 20-30 minutes depending on oven and how gooey you like your brownies. Once done sprinkle with coconut flakes!





Gestational Diabetes Meal Plan


TLDR; I won the genetic/overweight lottery and have gestational diabetes. Here's an example meal plan!
I'm sure all of you have seen the posts on Instagram of your pregnant lady friends holding up a bottle with some sort of orange drink in it followed by a comment like "glucose test" or "eww I almost threw up that was so nasty." Well I took my glucose test at week 30 of my pregnancy (about two weeks ago) and I loved it. The glucose drink tasted like fruit punch and it was sugary deliciousness to my surprise.
Also to my surprise was the call I got from my doctor two days later. Her exact words were, "Your blood sugar level was 210 which is extremely high so you're going to bypass the 3 hour test and we're sending you straight to gestational diabetes class." I was pretty calm on the phone but as soon as I hung up the pregnancy hormones took on full force and I was crying and freaking out.
Now, I should have expected that this would happen for many reasons. Number one, I'm overweight. I'll admit I fell off the fitfam bandwaggon and was trying my hardest to get back on track before I got pregnant but the baby came before I could lose my weight. Number two my family is diabetes ridden, everyone and their dog has it.
After attending my diabetes class I learned some pretty valuable info that will help me and my baby in the long run so I'm actually really grateful this happened. I get to poke my finger 4 times a day which is kind of a bummer but I also get to follow a strict low carb diet which is AWESOME!

Here's an example of what I eat on the daily....


  • Breakfast [11-25 grams of carbs]
    • Omelet and Bacon
    • For my omelet I grease the pan with olive oil and I use two eggs, 2 spoonfuls of cottage cheese, 1 cup spinach, 1 green onion, garlic salt and pepper and top the omelet with a couple of avocado slices. 
  • Morning Snack [11-25 grams of carbs]
    • Belvita Biscuits and 1 cup Almond Milk
  • Lunch [41-65 grams of carbs]
    • Steak Salad
    • I make the salad with spinach, cherry tomatoes, green onions, cucumber, mozzarella cheese and I pan sear a steak cut it up and throw that baby in the salad.
  • Afternoon Snack [11-25 grams of carbs]
    • 1 string cheese and 10 mini pretzels
  • Dinner [41-65 grams of carbs]
    • Spaghetti with Meat Sauce
    • To keep the spaghetti low carb I use spaghetti squash as noodles and use the spaghetti sauce that has the lowest amount of carbs that I can find and I use ground turkey instead of ground beef.
  • Bedtime Snack [11-25 grams of carbs]
    • Protein shake with almond milk
    • I chose Lean Body For Her Vanilla protein shake because it's low in carbs and sugar two very important things for keeping your blood sugar down.

Chocolate Vegan Sugar-free Cupcakes



Here's another one from the Erica and Kellie test kitchen! I know it's another chocolate recipe but let's face it, we're on a diet and we need the healthiest sweet treats we can find! I'll admit I wasn't sure how this one was going to turn out but we were pleasantly surprised! These puppies are sugar free, dairy free, gluten free, and most importantly guilt free! BAM!!! I gave one to my husband who loved it and Erica gave one to our friend Kacie who is a chocaholic and she also loved it (those two are not fans of the healthy bandwagon we are on)!  We'll admit that we didn't tell them what was in these but what they don't know wont hurt them! Hope everyone enjoys this delicious healthy recipe!

Chocolate Vegan Sugar-free Cupcakes

For the cake:
  • 2 Gluten Free Flour
  • 1 cup almond meal
  • 6 tablespoons unsweetened cocoa powder
  • ½ teaspoon salt
  • 2 teaspoons baking powder
  • 2 teaspoons baking soda
  • 1 cups Truvia
  • ¼ coconut oil
  • ½ cup soft avocado, mashed, about 1 medium avocado
  • 2 cups water
  • 2 tablespoons white vinegar
  • 2 teaspoons vanilla extract
For the frosting:
  • 1 large ripe avocado, peeled and seeded
  • ½ cup unsweetened cocoa powder
  • 1 cup Truvia (blended to a powder)
  • 2 teaspoons vanilla extract
  • ¼ teaspoon kosher salt
For the cupcakes:

Pre-heat the oven to 350 degrees.  Grease and flour one regular cupcake tin (yields 12 cupcakes) or two large muffin tins (yields 6 cupcakes).
Mix together all the dry ingredients except for the Truvia.
In a separate bowl, place the avocado and mix until smooth.  Add the rest of the wet ingredients and the Truvia and mix until combined.
Add the wet ingredients to the dry ingredient bowl and beat until smooth.
Fill the cupcake tins about 1/2 full of batter.  Bake for 30 to 40 minutes, until a toothpick inserted into the middle comes out clean.
Let cupcakes cool in pan for 15 minutes, then turn out onto cooling racks to cool completely before frosting.
Once the cupcakes are completely cool spread the frosting on the top.  Sprinkle with unsweetened shredded coconut.

For the frosting:



In a bowl whip the avocado until it forms a smooth mixture.  Add all other ingredients to bowl and mix until smooth.  

Diabetic Protein Shake


Who doesn't love Ben and Jerry's?! I mean seriously... This whole diabetes thing is putting a serious hold on my ability to gobble all the sweets in sight(all anyone wants to do in their third trimester is eat ALL the crap, ladies back me up). So the other night when I needed my sweet tooth fix and was DYING for uncle Ben and uncle Jerry to pay me a visit I raided my pantry and got to experimenting. Bam! Diabetic protein shake!
This is my new go to bedtime snack, its like desert but the protein helps regulate my glucose levels overnight so I don't wake up feeling sick. This also makes a fantastic post workout snack loaded with protein to keep you feeling full and to help ease those sore muscles the next day. Enjoy!




CHUNKY MONKEY PROTEIN SHAKE
  • 1/2 cup of Almond Milk
    • I use almond milk because its low in sugar and carbohydrates but you're more than welcome to any kind of milk you want
  • 1/2 Scoop of Vanilla Protein Powder
  • 1/2 Scoop of Chocolate Protein Powder or Dark Chocolate Chips
    • I use the protein powder because the amount of carbs I can have for a snack is very limited but if you want something closer to the real deal and can handle the extra carbs go nuts and add the chocolate chips. Trust me, you won't regret it!
  • 1 Frozen Banana
    • The key to getting the true banana flavor is using a nice ripe banana, the green ones won't do much in the banana flavor department.
  • Handful of Chopped Walnuts
    • I like the walnuts because they keep to the Ben and Jerry's vibe but I've found that pecans are just as tasty
  • Ice Cubes
    • Use as many as you need to get that shake feel. For my shakes its usually about 6 cubes.

Throw all of the above into a blender and blend until you get the consistency you want. I like to use my immersion blender and the shake cup that came with it. Enjoy your guilt free treat!

Low Carb Cookies




So I thought I'd take a leap out of the realm of chocolate to bring you something different. Shocker right?! I know.... Anyway I'm not really a fan of vanilla protein powder and Erica gave me a vanilla meal replacement shake so I sure as heck wasn't going to drink that thing. I got to thinking and what goes good with vanilla? Peanut Butter! Ladies and gents I bring you nutritiously healthy low carb cookies. Enjoy not so healthy tasting Peanut Butter Cookies! Enjoy!

PROTEIN PEANUT BUTTER COOKIES
  • 1/2 oz Vanilla protein
  • 1/2 Cup Peanut Butter
  • 2 Tbsp Agave Nectar
  • 1 Egg
  • 1/4 Tsp Baking Powder


Pre-heat oven to 350 degrees. Mix all ingredients in a bowl until thoroughly combined. Roll dough into 1 inch balls and place on a greased cookie sheet. Press a "hash mark" into each cookie using a fork (this part is important to make sure the cookie bakes all the way through). Place in oven and bake for 10-15 minutes. Let cool for 10 minutes and then stuff yo face!

Latest Instagrams

© φ t h e k e l l i e φ. Design by Fearne.