Archives for June 2016

Healthy Summer Living – 4 easy steps + GIVEAWAY! #summerstrong

**Congrats to Alicia on winning the giveaway! Check your inbox – Everyone else, if you can get your hands on this protein powder, don’t delay… It is amazing!**

With the 4th of July right around the corner, it is safe to say we are in full summer mode here in the United States! Whether your summer involves copious amount of pool/beach time, ice cream to cool down, or long evening bike rides in the glorious evening sun, summer is most definitely a time for fun.

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With all of the summer fun upon us, it is important to remember to sneak in a little bit of healthy each day ;) Trust me, I love ice cream and popsicles and a cold drink as much as the next girl, but in life we gotta balance our treats to continue living our healthiest lives.

Today I am sharing FOUR easy tips – life hacks if you like, to living a balanced and healthy life in the summer months. Healthy living doesn’t have to be restrictive or boring, a little action goes quite far!

1. Fit movement into each and every day. This is an EASY one to implement in the summer… No snow/ice/cold for us to turn to the sofa rather than moving around outside. Take an evening walk after dinner. Go on a run with your girlfriends. Take a walk on the beach during your vacation. Join a cycle club and join them for a weekly bike ride. Walk to the park (or around the park!) with your kiddos. These small actions add up quickly. Movement is so important to our health – It doesn’t need to be crazy intense, just get out there and move what yo mama gave ya for 30 minutes a day. Your body will thank you for it!

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2. Smile. Don’t you just FEEL better when you smile? Smile at yourself in the mirror. Smile at a stranger walking down the sidewalk. Smile at your fitness instructor (Okay, okay… This is a personal plug – I like smiles in my classes!). Smile at your neighbor… the mailman… the grocery store cashier… Just smile! I guarantee it will make you a happier person and those around you happier as well. As the saying goes, happy wife happy life – Spread the happy love and you’ll be feeling healthier in no time!

3. Relax. Summer can be BUSY. Heck, life can be busy. It is important to take the time to slowwwww down, especially in the summer months. Even if a vacation is not in your future, take a weekend to yourself. Get your nails done, sleep in (HAHAHHAHHAHA <– not in my destiny right now!), make your favorite meal – Do what makes you feel best! Or, as I like to say, treat yourself :) Our mental health is so important to our overall health and it is important to give our bodies and minds time to decompress.

4. Finally – last but most definitely not least – eat well. I’m not saying you have to avoid the fun treats like ice cream and BBQ parties and that glass of wine waiting for you at happy hour. If you make mostly good decisions when it comes to food, you can have those treats without your body retaliating, LOL. Lean protein, fruits and veggies, whole grains and complex carbs… They do a body good! One of my favorite healthy treats the past month has been protein waffles made with Bob’s Red Mill Protein Nutritional Booster.

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1/3 cup Bob’s Red Mill + 1 egg + dash of baking soda + 1/4 cup water… Mix and cook in your waffle maker until done! Over 20 grams of FILLING protein and lotsa fiber in a delicious “treat” :) These nutritional boosters are also vegan AND gluten-free.

I’m excited to announce that I have partnered with Bob’s Red Mill to giveaway one 16 ounce bag of your flavor choice (Chai, Vanilla, Chocolate or the Protein & Fiber Booster), valued at $30!

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You will receive an entry for each of the following options – Just leave a comment below for EACH step completed!

I will randomly select a winner on Tuesday, July 5th. If you just can’t wait to try Bob’s Red Mill, here is a coupon for you to use this holiday weekend!

How are you living your healthiest summer? Any fun health tips you’d like to add to my list?

What I’ve been up to…

Oh, hey! Long time, no chat. I took a little – and much needed – bloggin’ break… Kyle was in Chicago for the last 10 (count ’em, TEN) days. And then I got sick – not super sick, just can’t breathe through my nose sick, so after wrangling a toddler and working all day the last thing I wanted to do was type on the ol’ computer.

BUT – no need to fear – I’m back today with a little update on what I’ve been up to the past few days. Spoiler alert: It’s not THAT exciting ;)

1. Beach time x2. My little fishy loves the beach so we took full advantage one evening this week and then this afternoon. It was gorgeous!

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2. Carb cycling. I’m going to do a solo post on what carb cycling entails, but basically, it is alternating higher carb and lower carb days without reducing your total calorie intake. This forces your body to burn fat for fuel rather than your normal carb intake. It is NOT to be done for a long period of time and the program I am following is 13 days in total – I’m on day 10 now and I am most definitely seeing great results. The eating is a little boring but my eating is always a little boring when Kyle is out of town… Also, one of the main reasons I’m trying this is because of #3.

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3. I have officially weaned Dean. Poor dude. I decided it was time since he is now 13 months old and I continued to get horrific colds (and couldn’t take decongestants so they turned into never ending sinus infections…) and just wanted my body back for myself after almost 2 years of pregnancy/breastfeeding. Phew. He actually took to it fairly well. I have a pretty large stash in the freezer so he still gets a bottle before bed but other than that, he’s on 100% solid foods. Trying to get rid of my body’s milk supply is another story… Apparently it can take months (MONTHS…) for your supply to decline to 0%. Really? Why was I so concerned about pumping all of these months?! Anyways, enter carb cycling – I figure reducing my carb intake might help reduce my milk supply too. I’m not certain it is helping but it can’t be hurting.

4. Sleeping through the night. No joke – The day after I cut Dean off, he started sleeping through the night. GO. FIGURE. No more mama comforting, no more waking.

5. Shopping. Shopping. Shopping! How do you pass the time with a toddler in the extreme heat? Indoor activities like spending money, LOL. New shoes. New tank. Lotsa new gear for mama and baby. Oh and a solo Target trip for mama on Saturday night + mani/pedi time – WINNING.

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6. GYM TIME and running!! Of course! We launched BODYPUMP98 this past weekend and it is SO much fun! I’ve also been trying a few new-to-me classes from Les Mills like BODYATTACK (<– basically aerobics on speed, LOL) and CXWORX (holy core). I really want to try GRIT – Any GRIT instructors want to move to Naples and work for me?!

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7. Pineapple Coconut Spark!!!!!!!!!! (<– yes, it warrants that many explanation points!) O to the M to the G. It’s like a healthy pina colada in my shaker bottle. So freakin’ good! It sold out in just over 50 hours – 154,000 boxes if I remember correctly. That’s insane! Anyways, I snagged 5 of ’em and am stocked for at least a few weeks. Fingers crossed they make this a permanent flavor like they did Limeade Spark!

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8. Dean’s 1 year photos! Did I mention these here yet? I can’t remember. Anyways, they turned out pretty cute even though he was a little turd during our session. I ordered 2 canvases so I can finally complete my Dean hallway!

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9. Deany photos for Dad. I took A LOT of photos this week – Okay, I always take a lot of photos… but I took more than normal to send to Kyle ;) Here’s a glimpse at a few of em’!

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Tell me, what have YOU been up to the past couple of weeks?

Workout Wednesday – Virtual 5k

August 6th, 2016 – Let’s do it!

Come one, come all! You can walk. You can run. You can sprint. I don’t care how you do it, but let’s do this TOGETHER.

Virtual 5k Fit Squad

I’m hosting a virtual 5k and I hope you can join! The best part about the race? You can do it from your own neighborhood… or neighborhood treadmill if you prefer ;)

There may or not not be prizes drawn randomly for those that participate – All you gotta do is tag me on social media (Instagram: @fitgirlbeckyklap) and use the hashtags: #fitsquadrunners and #fitsquadvirtual5k

Easy. Peasy.

I’m so excited – Now it’s time to train. For everyone NEW to running, I love the Couch to 5k program. You can find it here. For all you experienced runners, time get those legs ready to go!

If you have any questions, feel free to contact me via the contact page at the top of the blog. I’ll share reminders and more information as we get closer to the date!

Weekending – Naples fun!

Good morning! How was your weekend? It sure went by quickly here in Naples.

How about a little photo recap?

Starting with Thursday… A little pre-weekend fun. We had quite a few friends visiting Naples this weekend for an AdvoCare incentive trip. Everyone came over on Thursday night – super fun to have everyone in one room!


Friday night happy hour for group fitness managers = Pumping up fitness balls, LOL. Dean LOVED it!


Kyle has been begging for a new TV for months (years?) – I told him if he mounted it to the wall, he could get a new one. Still no new TV but I think it will be in our  near future.


BODYPUMP on Friday with my Advo-friends! So much fun :)


Saturday AM trip to the best farmer’s market in Naples – I had my first acai bowl. YUMM!!


Then some time at the Naples Pier beach since we were so close.




A short (and hot!) run and bootcamp…


Family fun at the children’s museum! Dean had a blast.


Go horsies!


I ordered some new-to-me protein bars – So far, so good! I tried the chocolate brownie flavor yesterday and had the birthday cake flavor for breakfast this morning. YUM!


Dean and I checked out a new restaurant in Naples that friends have been RAVING about… McAlister’s Deli. Yup, it’s good!


And that’s a weekend wrap – We also hit up the dog park, went on lotsa walks, made a few Target trips, and mixed up some peanut butter pie :)

We also received a preview of a few of Dean’s one year photos. He was NOT cooperating that day but I can’t wait to see the rest!

Best part about your weekend?? Go!

A day of MACROS – #summerstrong

One of my June goals was to track my macros on a daily basis. We’re on Day 8 and so far, so good… When I posted my goals on Instagram, I had a few requests for a “macros post” where I share what I eat on a day-to-day basis. I think tracking what you eat at least one day per week is important ESPECIALLY if you are looking to lose weight, gain muscle, change your body composition, etc. It is a good reminder of what is going through those lips of yours and gives you great insight as to what areas you need to improve.

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Today was a typical day for my eating/work schedule – I would say that my lunch was larger than normal and my dinner smaller than normal but overall, this is what I chow down on daily. I am going to list total calories by each snack and meal and list my total macro breakdown at the end of this post – Unfortunately MyFitnessPal doesn’t break down macros by meal and I’m feeling too lazy to crank out those numbers right now.

7am – Chug my morning Spark (x2 – it was A NIGHT…). Tastes so good when it hits your lips! Calories: 30


7:30am – BREAKFAST – 2 hardboiled eggs mixed with 1/2 avocado on Trader’s Joe’s brand Ezekiel bread. Yum, yum, yum!! I typically always have a banana for breakfast but we were all out. Whomp, whomp… Calories: 425


8:15am – Teach spin! Wahoo! Great class – LOTSA sweat. Calories: -348

10am – Snack #1… Quest Bar!! Double Chocolate FTW. Calories: 180

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12:30pm – Snack #2… Banana + Apple – Y’all know I can’t go a day without a nanner ;) After work Dean and I were running errands and I was STARVING so I grabbed some fruit to chow down on during the drive home.


1:30pm – LUNCH – An EPIC lunch at that… Sliced leftover turkey burger + chocolate-protein waffle topped with 1/2 small container of plain 0% fat Chobani and berries. DELISH. It was like brinner but for lunch. Calories: 522


Waffle recipe – SUPER easy… 1/3 cup Bob’s Red Mill Chocolate Protein Powder Nutritional Booster + 1 egg + dash of baking powder + splash of water (enough to make it a batter consistency)… Mix until well blended then cook in your waffle maker until done!

3:30pm – Snack #3 (I obviously like to snack, LOL) – 1.5 ounces of peanuts. I shared them with Dean – He loves ’em! Calories: 240


4:30pm – 20/20/20 workout – I love this instructor and Kyle had to work late so I hit up her class. 20/20/20 is basically a toned down bootcamp. A good little burn at the end of my day! Calories: -358 <– This seems HIGH but we’ll go with it because my spinning # seemed low…

5:45pm – “Snack” #4 – 1/2 serving Post workout… Mmmm… More healthy chocolate in my day – I won’t complain about that! Calories: 115


6:15pm – DINNER – Crockpot salsa chicken/black beans on a Trader Joe’s tortilla (not the healthiest but it is what I had in the fridge) topped with cheese. Comfort food for a rainy day! Calories: 474


7pm – Dessert – Okay, not really dessert but I picked up some grapes today and I LOVE grapes so I enjoyed a few with Dean, my snacking partner-in-crime. I didn’t eat all of the grapes in the photo below… Talk about a stomach ache haha. Calories: 92


That’s a lot of eats! I would say I could cut down my snacking a bit but overall, it was fairly representative of a normal day for me. It confirms what I already thought… I eat a lot of fruit, I need to watch my snacking, and that I love chocolate ;)

Overall, I consumed 2,318 calories and burned 706 calories from my workouts. I had a total of 253g of carbs, 90g of fat, and 153g of protein. That’s a 41% carb-33% fat-26% protein ratio. Yup, I eat a lot and it is why I get MAD when friends tell me they eat less than 1,500 calories per day. No, just no. Yes, I am active but you need more than that to live!

I’m curious – Do you track your macros? If so, what does a normal day look like to you? What app do you use to track?

I was given Bob’s Red Mill Chocolate Protein Powder in exchange for a post – ALL opinions and words are my own.

Friday Faves!

Is it Friday? I have been confused on the day of the week this entire week! I guess that what happens following a holiday weekend ;)

Whatcha up to this weekend? We don’t have any major plans – I am chaperoning (<– Does this mean I’m old?! LOL) a post-graduation event for local high school seniors. It’s basically an after prom and should be a ton of fun… even though it is in the middle of the night, haha. AND I am also hosting a BODYPUMP training this weekend – I’m excited to meet some of the Les Mills trainers! Other than that, I don’t have much on the agenda – Rest and relaxation <– MAJOR LOLs with a toddler ;)

How about we talk about some of my personal favorites from the week?

1. Scheduling Dean’s 1 year photos! I know, I know… I’m almost a month late. BUT they are set for next week and I can’t wait to see them. Dean and I went shopping yesterday in preparation – Two for him, one for me.

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2. I have decided to pursue a career in film… Kidding! ;) But you should most definitely check out this video where I chat about training at the Greater Naples YMCA! Please don’t judge my slouching or awkward faces…

3. Kicking off my Two Week Tone Up challenge! It’s Day 4 and I’m already feeling SO much better. It’s amazing what good-for-you food, vitamins, no wine (wahhh…), and lotsa Spark can do for the body.

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4. My little monkey LOVING peanut butter toast! It’s a dream come true, haha. I was concerned for the longest time that he’d be allergic to peanuts (so far, so good) and now every. single. time. I make myself PB toast for breakfast, he HAS to have it. It’s a mess to clean up but I’m glad he loves one of my favorite foods!

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5. Finally getting organized enough to set a few monthly goals. FINALLY. I’ll be honest, I’m not great at this goal-settin’ thing… I forget about them and then get frustrated. BUT, my new planner has a section for monthly goals so I’m trying it out again. It’s June 3rd and so far, I’m successfully completing all of them ;) #startsmall

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Okay, so it wasn’t the most exciting week for a list of favorites but I do love recapping the past few days each Friday. I hope y’all have a fab first weekend of JUNE!

Linking up with Katie and Heather for Friday Favorites!

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