Monthly Archives: December 2013

A Quick, Easy, and Healthy Snack

McKay Protein Pancakes


3/4 cup egg whites – I use either Eggland’s Best or Egg Beaters whites

1 whole large egg

2oz. cooked sweet potato

1 serving Vanilla protein powder

1 tbsp. Fage

1/4 cup oats – I use the Quaker 1-minute instant since it is already milled down

1/2 tsp. cinnamon

1/2 tsp. pumpkin spice

1 tsp. vanilla extract

Truvia to sweeten

Blend everything together, I use my Magic Bullet. Spray small crepe pan with Pam, and pour 1/2 of the mix (approximately 3/4 cup) in the pan. Cook over medium heat.

These are great for both a healthy hot breakfast or a cold midday snack to pack in your lunch bag. I like to toss one in a Ziploc bag, to snack on at my desk.

**Courtesy of Peggy Golden Hayes.**

WOD: Legs

** 15-minute warmup on the bike trainer at 11 miles per hour**

4 sets…

20 walking lunges…carry at least 20lbs. dumb bells each hand (total 40lbs.)

20 kettle bell swing throughs…kettle bell = at least 20lbs.

20 kettle bell curtsy lunges…kettle bell = at least 20lbs.

Kettle bell step-ups…12 each leg….kettle bell = at least 20lbs.

20 dead lifts…at least 40lbs.

10 burpees

**15-min bike trainer cool down at 11 miles per hour**

This workout is courtesy of my phenomenal personal trainer Peggy Golden Hayes.

They Picked Me!!

team-rev3A few months ago, I applied to represent Team Rev3 in 2014, and then waited patiently for the announcements to be made. Out of over 600 applicants, only 8 new team members were to be selected, which is why I was quite humbled when the post came across Facebook on December 13, that I had made the team. I was selected…I was chosen…Wow, what a feeling! I know that I was amongst an awesome group of applicants, which made it that much more humbling. I’m so happy and so proud to be a part of such a fantastic organization and an awesome team. Thanks to all that supported and believed in me.

I’m looking forward to 2014, which promises to be an unforgettable year of great friends, great fun, and AWESOME Rev3 racing!

Team Rev3 Announcement - What a picture of me, right?

Team Rev3 Announcement – What a picture of me, right?

Triathlete’s Holiday Challenge

So I found this “Triathlete’s Thanksgiving Challenge” post on TriCrowd the day after Thanksgiving, and now I wish I would have found it before.

  • 250 squats
  • 200 push-ups
  • 150 burpees
  • 100 crunches / abs of choice
  • 75 hip bridges
  • 50 leg raises
  • 25 V-ups
  • 5 total minutes of planking
  • 10-minute warm-up run (follow the link), followed by 10 hill sprints (30 seconds up, jog down)

I think I’m going to rename this the Triathlete’s Holiday Challenge, and add this to my Christmas Day and New Year’s Eve routines.

Check out the original post by Jene Shaw here.