Bring it back

Just when I thought it would be an uneventful morning, we had a massive power outage in Tucson. Livi and I were just about to head somewhere air conditioned when it magically turned back on.

Thank goodness we both had breakfast before everything went out.


Since I’ve been enjoying oats for a snack lately, it’s been fun to switch things up a little on the bfast front.

The return of perfect protein pancakes:

protein pancake mix

(using a whole egg)

topped with almond butter, Superfruit jelly (from TJs) and hempseeds, with tea.

protein pancakes

I love how fluffy and filling these pancakes are. Breakfast of champions for sure 🙂

During naptimes today, I’m going to get in a TurboFire workout and choreograph like crazy for Zumba. I teach tomorrow and have to have at least one new song (or I get sick of my music) and am going to brainstorm for the dance recital which is in two weeks. We’re doing a bellydance routine, too, and I’m pretty excited about it.

Hope your day is wonderful <3

bottle brush



Just for fun:

image Source

Form check: Here are more form cues for ya: (form check 1 is here)


image Source

Some tips:

-Your feet should be hip-width apart, not directly straight in front of one another. Think of standing on a railroad track instead of a balance beam.

-Shoulders down and back, abs engaged, take a wide step forward, lift the back heel, sink STRIAGHT down (not forward)

-make sure your front knee stays in line with your ankle.

Take it up a notch: Add a leg raise, a knee lift, an ab twist, arm movement with dumbbells (bicep curl, overhead press, upright row, lateral raise), direction changes (forward, lateral, reverse, walking) or hold the lunge and pulse.

Plie squat:

image Source

Some tips:

-Take a wide stance and toes are turned out

-As you bend your knees, try to bring your thighs parallel to the floor

-If your knees extend past your toes, take a wider stance

-Sink straight down and maintain a straight spine

Take it up a notch:

-Pulsing plie squats

-Use a large physioball and add a thigh squeeze on the way up

-Elevate one leg on a block or step

-Add dumbbell or body bar strength training movements

-Pulse your plie squat, then lift your right heel off the floor and continue to pulse; switch to left heel; lift both heels and pulse; now LEVITATE! Just kidding.

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  1. j3nn on April 24, 2012 at 1:45 pm

    Glad the power turned back on!! Having it off when it’s so hot out is pretty miserable. Those pancakes look DELISH! I haven’t had any in ages. Must make soon. 🙂

  2. Catalina @ Cake with Love on April 24, 2012 at 1:50 pm

    I love your perfect protein pancakes I haven’t had them in a while, but I really like the texture! That photo of Ryan is hilarious, made me feel bad for not having vegetables at lunch!

  3. Stephanie @ Legally Blinde on April 24, 2012 at 1:50 pm

    Haha, that Ryan Gosling picture is amazing 🙂 And I love your “levitate” cue, hahahaha! Thanks for the form tips!

  4. Mandi on April 24, 2012 at 1:50 pm

    My oatmeal breakfasts are so boring, I may need to try the protein pancakes for a change. Love both Turbo Fire & Zumba.. they’re my first and second love of workouts. I think I will go to Zumba tonight. Enjoy the rest of your day!

    Mandi @the Sassy Fit Mom

  5. Whitney @ Whit Likes Fit on April 24, 2012 at 1:51 pm

    I love Ryan Gossling. I watched Drive on sunday. So hot as a bad guy.

  6. Anna on April 24, 2012 at 2:00 pm

    I was wondering if you could do a post on running form. I know you’re not much of a runner anymore, but I’m forever injuring myself running, and it’s my favorite type of exercise. Any tips on preventing Achilles heel problems/ shin splints?

  7. Suzi @ Confessions of a Fitness Instructor on April 24, 2012 at 2:00 pm

    It’s cold and rainy here today, I wish we had a need for a/c right now :/

    Good look choreographing, I’m working on the JLO/Pitbull “Dance Again” song and for some stupid reason I can’t get the song memorized. Tre annoying.

    • Fitnessista on April 24, 2012 at 4:52 pm

      i love that song! and yes, i hate when that happens. i’m try to do something to “bunda” from the new zin

  8. Nina on April 24, 2012 at 2:02 pm

    Those pancakes look yummie! Also, I don’t get the hype about Ryan Gossling, but that picture is awesome!

  9. Lisa @ Fresh Spinach on April 24, 2012 at 2:22 pm

    Did you ever perfect a vegan version of the protein pancakes?

    • Fitnessista on April 24, 2012 at 3:07 pm

      yep- just use a flax egg and a little more almond milk

      • Lisa @ Fresh Spinach on April 25, 2012 at 12:53 am

        Awesome! That’s what I was going to try, glad to know it works out. I’ve been wanted to try the pancakes for a while.

        • Fitnessista on April 25, 2012 at 10:48 pm

          let me know what you think!

  10. Courtney on April 24, 2012 at 2:31 pm

    Haha, I am not a Gosling fan, but that is a funny photo!

  11. Erin @ Girl Gone Veggie on April 24, 2012 at 2:32 pm

    Ahhh I love Ryan Gosling. So glad you got the power back on before it got too hot! Power outages are not fun in the summer.

  12. Lisa on April 24, 2012 at 2:48 pm

    My power went out too a couple days ago! Its such a bummer, I really on everything electrical its insane! I love plie squat jumps with pulses they are intense. Your pancakes look so good!

  13. Ashley @ Sweat for Sweets on April 24, 2012 at 3:23 pm

    Thanks for sharing the exercise demos. I always love hearing your input on proper form. You are a professional, after all! 😉

  14. Annette @ FitnessPerks on April 24, 2012 at 3:24 pm

    I love a good protein pancake!! YUMMY!

  15. Miriam on April 24, 2012 at 3:34 pm

    I like the way you make exercice seem cool with the pics and all 🙂

    I have a knee injury and can’t really work out my legs right now. But I miss it so much… So I’ve spent some time looking around and made myself a training program for legs that avoid benting my knees,

    So far I have : partial wall ball squat (I will TRY those), stiff legs dead lifts, calf raises, inner thighs sqeezes (sitting or lying), standing hamstring “kick back” (with no or little weight) & quad contraction (which is what my physio recommended). I was wondering if you -or anyone- have other ideas? Especially for the butt, can’t think of any…

  16. Ashley @ The North Carolina Cowgirl on April 24, 2012 at 3:44 pm

    I’ve been doing tons of lunges lately! I recently started Jillian Michael’s 6 weeks to Abs video and so far I love it. Have you tried that video? Also, what are good Ab moves that work your lower abs. You know the loose area that won’t tighten back up after you have a kid and sticks out like a kangaroo pouch. :/ I want that flat and tight again, so any moves you want to share would be awesome! 🙂

    • Fitnessista on April 24, 2012 at 4:50 pm

      i haven’t- i’ll have to check it out
      best exercise for that is interval training and healthy eats! 🙂

  17. Charisa on April 24, 2012 at 3:54 pm

    Those pancakes look delish – I’ll be trying them over the weekend 🙂 Also, I did one of your summer shape-up workouts this morning, and it totally kicked my booty. I feel awesome! Thank you so much!

    • Fitnessista on April 24, 2012 at 4:49 pm

      i’m so glad you liked it!

  18. Alison on April 24, 2012 at 4:04 pm

    I’m glad you got the power back!

  19. Paige @ Running Around Normal on April 24, 2012 at 4:06 pm

    Gah! I hate when the electricity goes out! It makes me realize I rely wayyyy too much on it.

  20. Emily on April 24, 2012 at 4:13 pm

    Tucson without air con must be steamy hot!
    & you have just put almond butter on the shopping list I’m loosely compiling as I catch up on blog reading 🙂 Those pancakes look so good.

  21. Averie @ Averie Cooks on April 24, 2012 at 5:13 pm

    Last summer we lost power for 24 hrs here in San Diego and I have to say, it was one of the scariest moments with a small child that I’ve ever had b/c we didnt know when it was coming on, Scott was traveling, the city was in pandemonium, so I used to think, aww whatever, not a big deal…til you’re without it!

    Glad it’s back on for you!

  22. Maddy on April 24, 2012 at 5:21 pm

    I love that cheerful last photo with the beautiful blue of the sky and the pretty red fluffy flowers. I have seen quite a few pretty nature photos on here. I see an etsy photo shop in your future and then when you make enough to rent kitchen space since your not allowed to cook at home with Miss Bella…I see a ‘roon shop in your future with maybe the occasional kale chips sold as well.

  23. Maura @ My Healthy 'Ohana on April 24, 2012 at 5:56 pm

    Your protein pancakes look really yummy 🙂 So glad your power came back on, it’s really hot here too! Hope you get a lot done during nap time!

  24. Chelsea @ One Healthy Munchkin on April 24, 2012 at 6:49 pm

    Um I think I’ve been doing lunges improperly for the past 2 years. That probably explains why I’m in excruciating pain for the next 3 days after doing them! 😛 Thank you for posting this!

  25. Kelly @ Femme Fitale on April 25, 2012 at 12:39 am

    Okay, so if you like that Ryan Gosling picture (which is hilarious), you will totally appreciate this site:

    I posted some of the pictures in my blog post today. Too funny.

    • Fitnessista on April 25, 2012 at 12:51 am

      aha i love those! thank you for the link!

  26. Laura @ She Eats Well on April 25, 2012 at 1:01 am

    Um no. The Ryan Gosling “Hey Girl” will never get old. They crack me up. There is a youtube video somewhere of him reading a few during an interview and he is so humble and funny, totally cracking up and embarrassed (in a sweet-extremely attractive way obviously!!!).

    • Fitnessista on April 25, 2012 at 10:48 pm

      ahhh i’ll have to find that video

  27. marinka on April 25, 2012 at 4:35 am

    I have a zumba question for you :)) the other night I twisted my ankle badly during zumba (I guess I haven’t been warmed up properly) and 2 days from that it hurts pretty badly still,maybe even worse(my knee hurts the most). I treat it with ice in the evening, but during the daytime it’s a lot of running after a very very energetic 14 month old,so…What do you suggest-seeing a doctor, how long should I stay away from zumba, should I do yoga or nothing??? If u have some advice would be great! I’ll definitely do the pancakes on saturday. Have a nice day and thanks for your daily inspiring blog!! :))))

    • Fitnessista on April 25, 2012 at 10:48 pm

      i would ice it and rest until it’s healed. if it doesn’t start to feel better in a couple of days, i’d go see the doc
      hope this helps a little, and hope you heal soon!

  28. Bojana on April 25, 2012 at 5:25 am

    I love this “form” series”! It actually never occured to me that I might be doing the lunges wrong – a little bit forward and down. You might just saved my knees!
    Moar, please! 🙂

  29. Beth on April 25, 2012 at 7:34 am

    Those pancakes look awesome! Why do you top with hempseeds? I am assuming for more than taste… what are the health benes?

    • Fitnessista on April 25, 2012 at 10:40 pm

      a great source of protein and healthy fat. i’ve been trying to amp up my healthy fat intake since i had livi, so lots of avocado, nut butter and hemp seeds over here

  30. Melissa (Better Fit) on April 25, 2012 at 8:02 am

    Those protein pancakes look fantastic. Nice form check notes for the lunges as well!

    Good luck with the choreography. The belly dancing recital sounds like good fun!

  31. marinka on April 26, 2012 at 8:31 am

    Thanks so much for the advice!! I kinda came to the same conclusion -i just feel like rest rather then anything! So I’ll follow how I feel… Thanks and have a nice day! 🙂

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