Tag Archives: Jay Robb protein powder

‘Fun Time is Over’

Hey, hey!  Thank you so much for your birthday wishes via comments, texts, and tweets—they made my day!  My coworkers even gave me a card yesterday, which was such a sweet surprise.


Another surprise greeted me when I got home—PajamaGram pj’s from my parents!


Now that I’ve been 23 for a solid 24 hours, I’ve come to the conclusion that—to quote Red Forman from That 70s Show—fun time is over.

In the above clip, Red (who reminds me so much of my grandpa!) determines he’s been too lenient in raising his son Eric, declaring “fun time is over!”  And for the past week, I’ve been living in a let-the-easy-workouts-roll world, which screeched to a halt Monday morning with some Full Throttle Endurance tempo work.  After warming up and progressing through some technique drills, my pace group ran around the indoor track for 10 minutes, then hopped on treadmills for 10 minutes of hills—while maintaining our tempo pace. (We eventually built up to 90 seconds at 3.5 percent incline—whew!) Then we repeated this cycle for a total of 40 minutes, and I hit the pool afterward for a 30-minute swim.  This girl was down for the count!


On Tuesday morning, I shutdown “playtime” (another Red Forman-ism) and upped the weight on all my strength training exercises.

And this morning, our team indoor cycling practice contained mostly solid intervals (80-85 percent of maximum heart rate), plus a few all-out efforts.  My crazy dedicated teammates and I also did a quick run off the bike.  So basically, there will be no more FTE playtime until the end of the month!


After my double-workout, I refueled with a protein smoothie.


Kind of a gross color thanks to the spinach, but super delicious—one frozen banana, frozen strawberries, a ton of spinach, plus almond milk, chia seeds, and a scoop of Jay Robb egg white protein powder.

After breakfast, I met Jen at Starbucks!  She was in the neighborhood for a Finish Line Physical Therapy appointment, and since we tried (and failed) to meet up before Sunday’s race, we made it happen today.  She’s super bubbly and sweet, and you should definitely check out her blog if you don’t read it already.


After I ran errands and organized my apartment, I threw together some spinach and leftover spicy black bean quinoa for lunch.


Topped with avocado of course!

Oh, and before I forget, I have some exciting news to share—my big-girl internship will transition from part-time to full-time starting next week!  I just wanted to give you a heads up my blogging might be sporadic for the next week or two as establish a new schedule.

How often do you back off your workouts or take a recovery week?  Better yet, how many rest days do you take each week?

Life in the Fast Lane

Happy Friday, friends!  TGIF, right?


Glahhh—I still can’t believe I’ll kick off the 2013 triathlon racing season in Miami!

Workout #1 – FTE swimming

After two successful running and biking Full Throttle Endurance workouts this week, I was excited to get after it in the pool.  I was a little nervous, though; swimming is my Achilles’ heel, so I seeded myself in the “medium” lane this morning for warm-ups and hoped I wouldn’t get booted to the “slow” one.  How’s this for a pleasant surprise:  After I completed 100m, Andrew told me to hop over to one of the fast lanes—say what?! (Our group used five out of the six lanes in the pool, and there were four or five athletes in each.) I couldn’t believe it and even asked if he was sure—ha!  I held my own during the drills (lots of back kicking and single-arm stroking to focus on technique) and moved up to the second slot in my lane. (Some swimming etiquette I learned today:  The fastest swimmer goes first, the next fastest second, etc., so people maintain enough space.) I highly doubt this will be my normal lane, but at least I can say “remember that time I swam in the fast lane?”

Workout #2 – Running

After the swim session, I headed back to my apartment, changed clothes, and set out for a quick 30-minute run.  And just like that my workouts were done by 8 a.m.!


I literally spiced up my standard spinach and egg white sandwich with a slice of pepper jack cheese.


Such a delicious combo!


I ate a banana while running a few errands, so I didn’t feel super hungry when lunchtime rolled around.


Another standard protein smoothie with a frozen banana, frozen kale, frozen strawberries, almond milk, and one scoop of Jay Robb egg-white protein powder.

Have you ever surprised yourself during a workout (positively or negatively)? What are your plans for the weekend?

Miami, Here I Come!

Good morning, friends!  Guess what—I officially registered for the Nautica South Beach Triathlon, which will be my first race of the 2013 season!  I’m pumped!  Miami, here I come!

It isn’t until April 7, which means I have plenty of time to train (approximately 86 days, but who’s counting?).  For the past three years, Full Throttle Endurance has traveled to Florida for this triathlon, and signing up for a destination event (or a “race-cation”) is a great way to kick off the racing season.  Plus, I’ve never been to Miami, so it will be fun to explore, hang out at the beach, and celebrate post-race with my teammates.  In terms of the race itself, I signed up for the classic distance—0.5-mile ocean swim, 19-mile bike, and 4-mile out-and-back run.  Nautica SoBo also offers an Olympic-distance course, but since this will be my first event of the season—and not to mention my longest triathlon to date—I figured the shorter one would be a better decision.  And even though it’s still early in the training cycle (and even though I haven’t finalized my race schedule), I see this tri as a “C” race, meaning I’ll “train through” it; I still want to do well, obviously, but I won’t be “racing” it.  I’m so excited!


A pizza craving hit me hard last night, so I made an individual Paleo pizza.


Toppings included sauce, cheese, spinach, and chopped orange peppers—yum!

Workout – Yoga

The weekly workout schedule I posted Sunday has totally changed—Andrew emailed our training group a plan after that evening—and today was a scheduled rest/free day.  It’s been a while since I practiced yoga—remember my yoga phase in October?—and I knew a Vinyasa class would be good for active recovery, so I went to Hilaria’s 7 a.m. session at Yoga Vida this morning.  It was just what I needed; I worked up a good sweat, stretched out, and even completed some ab work (which will be even more important now that I’ll be riding in aero).


No judging—during savasana, my mind wandered to breakfast.  In my defense, though, Hilaria told us to listen to what our bodies were saying, and mine seemed to be fixated on hunger—ha!  A cold meal sounded good after a sweaty class, so I whipped up a protein smoothie.


This mix included a frozen banana, frozen kale, frozen blueberries, chia seeds, almond milk, and one scoop of Jay Robb egg-white protein powder.  Plus my second cup of coffee.

Time to finish up some freelancing assignments.  Have a great day!

Have you signed up for a destination race, gone on a “race-cation,” or taken a trip solely devoted to doing something active?  Did you enjoy it?

I Think I Swam Next to Vince Vaughn

Hey, friends!  Might as well address this post’s title ASAP:  Yeah, I think I swam next to Vince Vaughn at Chelsea Piers this afternoon. (I also did a quick 45-minute tempo run at 75 percent effort this morning as per my pre-season triathlon plan.) Obviously, it was tough to confirm if the guy in the neighboring lane was the real deal or just a doppelganger, but he looked like the actor.  He seemed tall, too, but again it was tough to tell because he was in the water.  Here’s the kicker, though:  The real Vince Vaughn is currently in New York City filming a movie.  Hmmm.  Oh, and there were ladies in the locker room talking about what it was like when Beyoncé visited the facility.  Coincidence?


I planned to make a spinach and egg white sandwich after my run, but my toaster mysteriously broke, so I made “oatless” oatmeal instead.


I lined the bottom of the bowl with frozen strawberries for some extra sweetness—mmm!


After my potential celebrity sighting, I whipped up a protein smoothie.


The NYC weather has been all over the place—it was 50 degrees during my run, and it’s close to 60 now—so a cool meal sounded appealing.  This drink contained one frozen banana, frozen blueberries, frozen kale, almond milk, and one scoop of Jay Robb egg white protein powder.

OK, back to writing and editing, but first, congratulations to Fleet Feet Syracuse (my people!) for its recognition as the top running store in America—woohoo!

Have you ever seen a celebrity? (Or a celebrity lookalike?)

Seeing Green



Even aside from this Christmas tree on 53rd and Lexington Ave., the color green has popped up quite a bit.


Example one:  Last night’s dinner.  Too much?


I baked pesto tilapia and cooked some peas on the stovetop.  And I watched Elf for the fourth time this season.

The hue found its away into today’s workout, too.


Oh, yes—Andrew hooked me up with a festively color-coded off-/pre-season triathlon training program.  I blurred the schedule because I plan to write a post that discusses my workouts for the next month. (Look for that on Sunday.) For now, I will say that I’ve been structuring my workouts appropriately across the disciplines in terms of frequency and duration, but there are crucial components I overlooked.  Good thing this newbie enlisted a coach!  Basically, the main changes include sweat sessions with more structure (specific drills, specific heart-rate zones, etc.) and more full-body strength training.  Oh, and speaking of lifting, I feel very conflicted about that part of the plan right now.  It deserves a post of its own for sure.

Workouts #1 and #2 – Running and Strength Training

For the rest of this week, I’m going to pick and choose the workouts that coincide with my schedule, and I’ll start following the plan 100 percent next week.  Anyway, one of the days features a run/strength train/bike combo, so that’s what happened today.  First, I went for a quick 30-minute run and then spent 45 minutes doing the total-body strength training workout.  I’ll talk about the actual program more, but let’s just say I will definitely be sore tomorrow.


After stretching and doing some ab work, I made a breakfast sandwich with (green) spinach and egg whites.


Warm morning meals have returned thanks to the cold weather; it was 30 degrees during my run.


Bet you didn’t see this one coming.


Yep, that would be a protein smoothie with one frozen banana, blueberries, kale, chia seeds, almond milk, and one scoop of Jay Robb egg white protein powder.  It surprised me, too, and it was delicious.

OK, time to cook dinner before watching the SU game and biking on my indoor trainer.  Ninety minutes in the saddle, I’m coming for you–let’s go Orange!

Take What the Defense Gives You, Part Three

This seems to be a reoccurring theme, but I’m not complaining. (Check the original Take What the Defense Gives You and the continued post.) When I left the building for my run this morning, there was a breakfast buffet set up in the lobby.  Apparently, my building holds this spread every Thursday?  Neat!  Anyway, after running and strength training, I nabbed a container of orange juice.

Hey, just taking what the defense gave me; I had plans to use it later.


Even though there was barely any peanut butter left from making the no-bake peanut butter protein bars (which have magically disappeared, so strange), it didn’t seem right to throw away an almost-empty jar.

Yeah, it fell short in the PB department, but any OOIAJ is better than none.

Workout #2 – Swimming

After some digesting and blog reading, I walked to Chelsea Piers to swim.

Guess who was there again?  Andrew does work there, so I guess I shouldn’t be surprised.  Like my last pool workout, I continued to practice the drills he showed me.  Here’s what I did:

200-yd. warm-up

100-yd. with kickboard (only kicking, obviously)

100-yd. “normal”

50-yd. using only left arm; 50-yd. using only right arm

100-yd. normal

100-yd. stroking with fists

200-yd. normal

50-yd. using only left arm; 50-yd. using only right arm

200-yd. normal

50-yd. cooldown

Two high points from this workout:  one, I feel like I’m becoming more efficient; two, the on-duty lifeguards recognized me.  Ha!

Post-Workout Snack

Here’s where the OJ came into play.  On my “Refuel Post-Workout” board, I pinned a delicious-looking smoothie from Runner’s World.  The original recipe called for orange juice, but I didn’t want to buy an entire carton.  So thanks to this morning’s find, I made this tasty Banana-Avocado Smoothie.


1/2 avocado, peeled and pitted

1 frozen banana

1/4+ cup orange juice

1 tbsp. lime juice

1 scoop vanilla protein powder (I used Jay Robb egg white)


1.  In a blender, combine avocado, banana, orange juice, lime juice, and protein powder.

2.  Taste and add more orange juice if desired.

After mixing it, 1/4 orange juice wasn’t enough, so I added a bit more.


A couple hours later, I threw together a salad for lunch.

I still had leftover blackened tofu to finish, and I saved some of last night’s sautéed peppers. (I’m a girl of routine; I had the same dinner as the night before.) I cooked the peppers in coconut oil, which gave them some extra sweetness.

What’s your favorite smoothie these days?

Back to Two-a-Days and Job-Hunting Frustrations

Did today fly by or what?  I actually did a double-take when the clock read 4 p.m.  Where did the day go?  Oh, that’s right—I ran and swam this morning before I became wicked frustrated and discouraged during my job hunt.


Let’s rewind to last night first.  For Meatless Monday, I originally planned to bake tempeh, but during my Trader Joe’s run, some biddie cut me off and proceeded to take the remaining three packages.  Uh, rude.  Girlfriend already had two, so why not share?  I was peeved.  Anyway, I ended up making blackened tofu and green beans.

Luckily, she left one package of tofu for me.

Workout #1 – Running

My day began with a 40-minute run.  Before heading out, I looked at my workout schedule, and I couldn’t believe the last time I ran was this past Wednesday—yikes!  Even though I anticipated heavy legs, I was pleasantly surprised; I felt fresh, rested, and fast enough to sprinkle in some fartleks.  Afterward, I completed some upper-body exercises that will help to strengthen my “swimming muscles” like bicep curls, tricep kickbacks, and pushups.


A craving for eggs hit hard, so I made an open-faced breakfast sandwich.

Sadly, I used up the last of my Greenmarket spinach.  Oh, well; I guess I’ll have to go again tomorrow.

While my breakfast digested, I caught up on emails and started poking around online for job postings.  I haven’t talked about my job hunt at all because there hasn’t been anything to report.  Even though I’m doing some freelance writing now (I wrote these three articles for SheKnows.com), I still need a full-time “big-girl” job.  My friend Gabby wrote a really good blog entry about the current market, and basically what it comes down to is everyone wants an unpaid college intern, which I am not, or they want an employee with 3-5 years of experience, which I don’t exactly have right now.  Anyway, after searching for an hour, I became really restless, so I headed over to Chelsea Piers to swim.

Workout #2 – Swimming

When I went to bed last night, I mentally prepared for two workouts today.  Given my employment status, there’s no reason I shouldn’t be able to workout twice a day, or at the very least, swim on a regular basis.  Plus, since I did a bunch of drills with Andrew yesterday, I wanted to work through them a bit more.  From my basketball and strength training background, I know it’s all about muscle memory, which can only be accomplished through lots of proper repetitions.  Basically, hitting the pool 24 hours after working with a coach was a no-brainer.  Anyway, as I walked into the pool, I wondered if I’d see Andrew, and sure enough, he was there working with another triathlete—too funny! (I’m hoping I got a few brownie points!)  During my 40-minute swim, I revisited a lot of the drills Andrew showed me yesterday.  It might be mental at this point, but I’m already starting to feel faster and more efficient.

Post-Workout Snack/Lunch

After my swim, I was staving, so I whipped up a protein smoothie and chased it with plenty of water.

Today’s glass included one frozen banana, frozen kale, a few frozen blueberries, almond milk, and one scoop of Jay Robb egg white protein powder.  I was still a little hungry, so I also ate a no-bake peanut butter protein bar.

It hit the spot!

More job searching ensued this afternoon, and I’ll be honest, it was quite depressing.  There are a few career websites I consult multiple times each day, plus the webpages of big-time publishing companies like Rodale, Meredith, American Media, etc.  I’ve started to think creatively, and I sent my resume and a general cover letter to a bunch of New York City-based fitness brands.  However, for every unsolicited email I sent, there were easily five postings that asked for applicants with at least three years of experience.  One webpage even said, “If you graduated in 2011 or 2012, you will not be considered.”  Glahhh!  So yeah, I’m feeling a little down right now.

How did you land your first job out of college?  What did you do?  Did you like it?  How long did you stay there?

No-Bake Peanut Butter Protein Bars

Although I’m a huge fan of baking, especially during the holidays, preheating the oven to 350 degrees Fahrenheit doesn’t always sound appealing.  Baking usually involves multiple bowls, countless measuring cups, and too many ingredients; don’t even get me started on the clean-up process.  One thing that always sounds appealing?  These peanut butter protein bars.

I found Blonde Ponytail’s original recipe on Pinterest a while back, and when Sunday midmorning rolled around, I walked into the kitchen, checked the cabinets, and celebrated because I had every component in stock.

Perfect to refuel post-workout, these bars contain two of my favorite things:  peanut butter and protein powder.

In order for your batch to turn out tasty, you must love your protein powder.  Plain and simple.  Chalky, tasteless powder will yield subpar bars.

I used Jay Robb egg white protein powder, and I would really, really appreciate it if you tried chocolate protein powder.  Chocolate and peanut butter?  Done and done.  In the meantime, though, these will more than suffice.

No-Bake Peanut Butter Protein Bars


1-3/4 cup creamy natural peanut butter
1 cup organic honey
2 cups protein powder
1/2 cup old-fashioned oats
1/4 cup chia seeds


1.  In a microwave-safe bowl, combine peanut butter and honey.  Microwave for 90 seconds.

2.  Add protein powder and mix well; incorporate oats and chia seeds.  Mix well.

3.  Scoop mixture into pan and refrigerate. (I waited 1.5 hours.)

4.  Cut up and store refrigerated.

Makes about 24 bars.

Developing a Triathlon Off-Season Workout Plan, Part I

Hey, everyone!  How’s your Monday going?  Let’s zip through today’s eats so I can share some triathlon updates from my initial consultation/mini-workout and full-fledged swim workout with Andrew Kalley of Full Throttle Endurance.


Before heading to Chelsea Piers, I “carbed up” and had waffles with almond butter and banana slices.

I definitely liked these Van’s Power Grains more this time around, but I really, really miss my Kashi waffles. (I couldn’t find them at Trader Joe’s or Whole Foods, so I need to think outside the figurative waffle box.)


I was starving after my workout, so I whipped up a quick protein smoothie.

This mixture contained one frozen banana, frozen kale, frozen blueberries, almond milk, chia seeds, and one scoop of Jay Robb egg white protein powder.  I also ate a boatload of carrots, plus a no-bake peanut butter protein bar for dessert.

Recipe coming tomorrow!  OK, time for the triathlon updates.


On Friday afternoon, I met Andrew for the first time, and we talked for 30 minutes or so about my athletic background, triathlon experience, plus my off-season and long-term goals.  Here’s what we established:

-Based on my personal self-assessment (I’m an OK biker and decent runner, but need to improve a lot as a swimmer), Andrew wants me to focus on my swim and bike—in terms of form, technique, etc.—this off-season, and I agree.  My swim has the most room for improvement, and since the bike constitutes the longest leg of a triathlon (in terms of both time and distance), I also need to improve there, especially because I’m not coming into the sport as a cyclist.  Running won’t be totally ignored—remember my list of upcoming NYC races?—but I will spend more time in the water and on the saddle.

-During the off-season, one of the FTE coaches is leading a strength and conditioning program, which I plan to sign up for.  Not only will I get to know conditioning/weight lifting from a triathlon standpoint, but I’ll also get to meet FTE athletes.  However, Andrew said I won’t benefit from it as much as more experienced triathletes, and he compared it to strength training for basketball—even though I started lifting in 7th grade, I didn’t see dramatic improvement until high school (and especially college) when I gained more sport-specific knowledge and experience.

-After we talked, Andrew put me through a short running workout:  He filmed and analyzed my gait and had me do a few drills; nothing too fancy, except for running with a weighted sled. (Totally normal, I’m told.) Anyway, at the end of the session, we decided to meet three times so he can assess my fitness levels/strengths and weaknesses for each discipline, which will then help us come up with more specific goals and a detailed off-season plan of attack.


As I walked over this morning, I felt a combination of nervousness and excitement.  I feel the least comfortable in water, and prior to today, I had never completed an official swim workout.  Plus, it had been a while since my last true one-on-one workout with a coach; we’re talking my dark ages of collegiate basketball, which is about three years ago.  However, I reminded myself that I could only get better, and overall, it went fairly well:

-I warmed up by swimming 100 yards so Andrew could assess my stroke, technique, etc.  Guess what—I’m not a lost cause!  Overall, Andrew said my form works, but there are some tweaks that will make me a faster, more efficient swimmer.

-I can’t remember the official names of all the drills, but I started with the kickboard to isolate and further engage my hips and legs. (I definitely rely on my upper body during the swim so I can conserve my lower body for the bike and run.) Wowza—after 50 yards, I felt the burn!

-Next came some on-deck, or out-of-water, exercises.  With an elastic exercise rope, Andrew demonstrated proper shoulder, arm, and elbow movements.  After practicing for a few minutes, it was back to the water.

-Finally, I did a bunch of single-stroke drills like using only one arm (while keeping the other straight), making fists (which forced me to use my entire forearm), and wearing flippers to practice rotating.  After this technique work, Andrew told me to put it together and swim normally, but when I left the wall, I actually forgot how!  We both started laughing (he said it was normal), and eventually, I got it.  Once our session ended, I stayed in the pool for an extra 10 minutes or so to practice swimming normally; it’s all about muscle memory.

So what’s next?  We’re meeting on Wednesday for a bike workout on a CompuTrainer.  Andrew thinks I’ll like the workout because it will be intense.  We’ll see.

Do you remember what your first sport-specific workout was like?  How did it go?

Back in the Groove

Hey, there—Happy Hump Day!  Did you watch the presidential debate last night?

During my run this morning, I spotted this advertisement.  It’s relevant and share-worthy, but there will be no more talk about politics.  Promise.

On a lighter note, I’ve officially sucked the funk out of my system, and I’m feeling like my normal self.  My highjinx with Gabby and Connie definitely helped, and now that I’ve been living in New York City for two weeks, I’ve settled into a groove, which thankfully includes yoga; I had a great class with Hilaria at Yoga Vida yesterday afternoon.

Home is where the mat is.


After a restorative practice, I made blackened tofu and green beans.

Once the protein blocks were coated with extra-virgin olive oil, I rubbed on the spice mixture and cooked the strips on the stovetop.

Workout – Running

For a scenery change, I ran on the High Line this morning.

Built on an historic freight rail line that’s elevated above the city’s streets on the west side, this public park spans 1.45 miles.  Another green space in Manhattan is never a bad thing.  I ran the path twice, and my workout flew by!  It was a perfect low-key run.

Note to self:  Swing by for the food!


Why, hello, first batch of NYC “oatless” oatmeal.

It turned out really well; I mashed an entire banana and lined the bottom of the bowl with frozen blueberries.  Yummy!

After breakfast, I headed to the Union Square Greenmarket to pick up some produce.

And I almost got these festive cookies–so cute!

Anyway, I’ve been trying to decide where to do the bulk of my grocery shopping, and the two players include Trader Joe’s and Whole Foods.  However, this market took me by surprise.  Compared to the chains, its produce is fresher and cheaper, which isn’t surprising given the “food mile” concept.  Plus, absolutely everything comes from local sources, which also makes it totally seasonal.  Check out today’s haul.

One tomato, two zucchinis, two red peppers, and five apples for about $8—success!  Until the market closes in November, I plan to get my fruits and veggies from there and use Trader Joe’s/Whole Foods to supplement my finds.


Shortly before 1 p.m., I whipped up a protein smoothie that included one frozen banana, frozen kale, frozen blueberries, almond milk, and one scoop of Jay Robb egg white protein powder.

I’m still a little hungry, though, so it’s back to the kitchen; Chobani and/or almonds sound pretty tasty.

Where do you go grocery shopping?  Is there a farmers market near you?