dietitian, exercise, food blogger, Hermosa Beach, recipe, registered dietitian, South Bay, sports nutrition, workout fuel

Poise Fitness

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Well! It’s been awhile! A lot has been going on in the Kari On Nutrition camp. Here’s what’s happened since I last posted:

  • I accepted a position at UCLA as a radiation oncology RD (!!!)
  • Spent a week in Kauai for my birthday (check out my Instagram @kari_on_nutrition for photos!)
  • Collaborated with #RD2Be Tawnie Kroll of Kroll’s Korner on a Q&A post for students (check the post out here!)
  • Had my roomie from my dietetic internship visit from Boston
  • Repeal the Seal and the Kids Eat Right Kraft debacle

Two weeks packed into 5 bullet points…impressive I know!

Sprinkled in between all this was a visit to Poise Fitness in Hermosa Beach. A few of my friends had been telling me about a class they had been taking at Poise, so I decided to take the plunge and e-mail Justin (the owner). After exchanging some e-mails with him, I decided to take the plunge and sign up for a 5:30 AM class (!!!)My friends were right! I loved the class! Each week, Poise focuses on a different goal or movement. The week I came in, the focus was abs. The gym is split into three sections – functional movement (body weight exercises, flexibility, core), cardio (in the form of treadmills), and strength (weights, kettle bells). There are 10 rounds in each section, for a total of 30 rounds, 1 minute each. What I loved the most about this set up was:

  1. There were tablets that showed each movement. Along with the coach explaining the movement, we had a demonstration of how to do the movement correctly, ensuring proper form and optimizing our work out
  2. The movement changed every rotation. Talk about zero workout boredom. By constantly changing what movement we did, I knew that I was getting a total body workout
  3. You could control the intensity on the cardio. I remember during one of our last sets on the treadmill, the instructor was pushing us to increase our speed. I was feeding off his positive energy and upped the speed to 9.0, which I would not typically do in the gym on my own

This class was the ultimate HIIT workout. I wore my Polar heart rate monitor to track my fitness. I like using a heart rate monitor because it allows me to push myself more to get within my training goals to optimize fat burning and maximize my cardio effort. Tracking systems help me to monitor my progress and give me a way to gauge how I can improve. I highly recommend getting a heart rate monitor if you are looking to up the ante on your fitness goals. It’s a great motivator and can help you to challenge yourself to do more.

According to my Polar:

  • Max heart rate: 173 bpm
  • Average heart rate: 128 bpm
  • Calories: 606
  • 61% fitness (cardio)
  • 39% fat burning

To re-fuel my muscles after this workout, I like to combine protein, carbs/fiber, and healthy fats. This will replenish my muscles and keep me satisfied until lunch. A favorite post workout breakfast is my power breakfast sandwich. It’s a perfect mix of complex carbs to replenish muscle glycogen and healthy fat to provide satiety and a dose of fiber. The addition of 1 egg provides 6 grams of protein, to help with muscle rebuilding, and increase the meal’s staying power. I choose sprouted bread because it is higher in fiber and I feel is more nutritious than other whole wheat varieties. There are no fillers/additives and the ingredients are all items I can pronounce 😉

Power Breakfast Sandwich

Ingredients

  • 2 slices sprouted bread (like Ezekiel), provides 30 g carbs
  • 1/2 avocado
  • 1 egg
  • handful of spinach

Directions

  1. Toast bread.
  2. Heat a skillet over medium heat and spray with cooking spray (I prefer coconut oil spray). Crack egg into pan and cook until desired level of doneness.
  3. Mash avocado on the toast with a fork. Sprinkle fresh cracked pepper and a sprinkle of red pepper flakes. Add salt if desired.
  4. Top toast with avocado and handful of spinach.
  5. Eat & enjoy!

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What is your favorite post-workout breakfast? How do you re-fuel your muscles?

A special thank you to Poise Fitness for having me! It was a great workout and I can’t wait to come in again (aka tomorrow!).

Note: Poise Fitness provided me with a free class. All opinions expressed in this post are my own. 

baking, breakfast, dietitian, gluten free, nutrition, recipe, snack, training

No Bake Protein Oat Bars

Three day weekends are the best! Especially when they fall on a holiday! This past weekend was filled with beach volleyball, friends, love, and absolutely gorgeous So Cal weather. I won’t go into too much detail (especially as I know the East Coast has been decimated by blizzard after blizzard..sorry New England friends!) BUT I thoroughly enjoyed summer weather and beach cruises this weekend.

Matt works a busy schedule so I try to keep granola bars (<10 g sugar, ❤ g fat, and 3 g fiber/serving- a lofty goal!) and other healthy snack options on hand. Today as he was packing his lunch, said healthy items were no where to be found. So to remedy that situation, I made use of some extra sunflower seed butter and decided to make my own granola bars!

Homemade granola bars are SUPER easy and you can control what ingredients you add. Want more protein? Add nuts or protein powder. Fiber? Chia seeds and oats can provide a soluble solution. They are so customizable that it makes you question why you spent $3.99 on that box of granola bars from TJ’s (which I did once I was done making these!) Plus, have you read the label on a protein bar from health food stores? Most have ingredients you can’t pronounce and aren’t the “clean eats” that most active individuals want to put into their body. Instead of spending the money on store bought granola/protein bars, control the ingredients and make your own! It’s healthier and YOU’RE in charge of the additives!

Everything I used in the bars today, I had on hand- that’s how easy they are! Add your favorite mix ins and experiment with what works for you! It literally took me 10 minutes start to finish to make these!

granola bars

No Bake Protein Oat Bars

Ingredients

  • 1 1/2 cup old fashioned oats
  • 3/4 c sunflower seed butter (or any nut butter)
  • 1/2 c pepitas
  • 2 scoops vanilla protein powder (any type, I used whey)
  • 2 TBS chia seeds
  • 2 TBS hemp seeds
  • 1 TBS cinnamon
  • drizzle of maple syrup
  • almond milk

Directions

  1. Add oats, sunflower seed butter, pepitas, protein powder, chia and hemp seeds, and cinnamon, stirring to combine. Mixture with be very thick.
  2. Add drizzle of maple syrup and a pour of almond milk. Combine mixture. It should begin to form together. If it is too thick to stir, add more almond milk.
  3. Combine until the mixture resembles cookie dough.
  4. Line a 9×9 baking dish with wax paper. Press granola bar mixture into dish. Fold over wax papper and remove from dish
  5. Place in the freezer to hardern for 15-20 minutes. Remove and cut into bars. Store in the freezer/refrigerator or airtight container.