Chocolate Chai Protein Bites (+ Bob's Red Mill Protein Powder GIVEAWAY!)

Today I'm excited to share my first-ever protein bite recipe with you!  Recently I got to try out the new protein powder nutritional boosters from Bob's Red Mill and let me tell you, they're super tasty.  The chai flavor is my favorite so far because it's so different from any other protein powder I've tasted.  But before we get into the recipe for these yummy 2-bite morsels, here's a bit more info about the protein powders.

These protein powders are a new product line from Bob's Red Mill.  I'm excited that I got a chance to try them, and even more excited to give one lucky reader a chance to try a flavor too!  (Keep reading for the giveaway details at the end.)  I've been using Bob's Red Mill flours, hot cereals, and baking products for a long time now, so it's a trusted household brand.  These are obviously great for protein shakes, but also for baked goods or snacks like these bites.  They're gluten-free and vegan (made from pea protein) if those dietary needs are important to you, and they contain chia seeds & probiotics, which give you added fiber and help aid in digestion.  (Fair warning about the chia seeds: they're not ground up with the powder, they're whole and mixed in.  So when you first open the bag, you'll see little black specks in the powder.  Freaked me out at first!  Hah!)

I'll be honest, I'm not a big protein shake person in my day to day, but I DO try to incorporate protein powder into baked goods or snacks as much as I can.  Usually I just use regular vanilla, but this chai flavor is AWESOME!  It's a bit strong, I'll warn you, so if you want a subtle hint of chai, halve the amount you use in this recipe (and add in another neutral flavor like vanilla or use a protein powder that's unflavored).

I know I'm late to the party when it comes to protein bites, but I'm happy I finally joined.  These are the perfect little 2-bite snack to keep on hand when you're at the office, out and about running errands, or for a pre- or post-workout snack.  Keep reading for the recipe and be sure to enter the giveaway to win a full-size package for yourself!

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Chocolate Chai Protein Bites

Yield: 10 bites

INGREDIENTS:

• 1/3 cup quick oats
• 1/4 cup pitted dates
• 1/2 cup peanut butter (or nut butter of your choice)
• 1/4 cup Bob's Red Mill chai protein powder
• 3 Tbsp unsweetened cocoa powder
• 2 Tbsp agave (honey or maple syrup also work)
• 1 tsp vanilla extract
• 1 tsp cinnamon
• handful dark chocolate chips

INSTRUCTIONS:

• Use a food processor to grind oats into a fine powder
• Add dates and grind again
• Add all other ingredients and grind together into a sticky solid consistency
• Form the mixture into bite-sized balls by rolling in your palms
• Optional: roll the balls in whatever coating you like (coconut flakes, cocoa powder, chocolate chips, etc.)

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Enter to WIN the flavor of your choice!

Woot woot!  Giveaway time!  I'm stoked to offer this giveaway since normally each pack would run you $30 (kind of a lot for a 16-oz. bag), so get on it and enter below!  Tell me what flavor you'd choose and how you would use it.  You have until the end of the day on Tuesday 7/19 to enter - a winner will be chosen Wednesday 7/20!  Good luck!

a Rafflecopter giveaway

And if you need your Bob's Red Mill products right now, or they just so happen to be on your shopping list for the weekend, here's a coupon for you!

Readers: chat with me!  Do you use protein powder in your every day nutrition?  How do you use it?  Have you ever made protein bites before?  How are you fueling your summer and staying #SummerStrong?

Disclosure: This post is sponsored by Fit Approach on behalf of Bob's Red Mill.  While I was gifted the product and compensated for my time, all opinions and this recipe are my own (just like always!).

20-Minute Whole Body AMRAP Workout

Hi Everyone!  Holy moly it's been a while since I last posted.  If you read my big life update a few weeks ago, you'll know I was thinking about applying for graduate school to get my Master's in Public Health.  Well, I decided to take the plunge!  My application for the first part of the program - a Certificate in Public Health - is due this Friday, so I've been busy with that these past few weeks.

But I'm excited to be back and to share this workout with you today!  These exercises are all done on a plyo box, and while they may look easy to start out, the AMRAP (as many rounds as possible) style of this workout makes it challenging.  Ready to get to it and challenge yourself? Keep reading for the details and let's get goin'!

20-Minute Whole Body AMRAP Workout

What You'll Need: a sturdy plyo box at about knee height, a non-slip exercise mat (to put underneath the box to prevent sliding if on a smooth surface), and a timer.
What You'll Do: set your timer for 20 minutes, and go through as many rounds of the exercises as you can in that time, starting with exercise #1.  Remember to do 5 box jumps between each move. Note: if you're on a smooth surface like a hardwood floor, place a non-slip exercise mat underneath the plyo box to prevent the box from sliding forward during your jumps.

10 Incline Push Ups - get into a push up position with your hands gripping the outside edges of the box.  Keeping your abs engaged and spine aligned, lower your chest to the box in a push up.  Push back up to start.  Do 10 reps.

5 Box Jumps - between each strength exercise you'll do 5 box jumps.  Start with the box in front of you. Squat down, bending your knees and bringing your arms straight back by your sides to load the jump.  From here, swing your arms up and jump up onto the box, tucking your knees up to your chest to clear it (as opposed to bringing your heels back towards your butt).  Stand up fully, then step down off the box and reset to load the next jump.  Do 5 jumps total.  Trainer Tip: please remember to STEP off the box, not jump down.  This avoids unnecessary force on your lower body and decreases risk for injury.

• Alternate Exercise for Box Jumps - if box jumps are a bit too much for you, take it down a notch and start in a squat, then step up onto the box, stand, and step back down into a squat. If you do this style, alternate which leg leads each set (e.g. lead with the right leg for your first set of 5, then the left on your next set, then right... so on and so forth).

10 Lunge Step Ups w/ Knee Drive (each leg) - start in a lunge facing the plyo box with just enough room between to step up onto the box.  From the lunge position, take your back leg and plant it firmly on top of the box, stepping up as you do, driving your other knee toward your chest in a fluid motion.  Reverse the move to step down off the box and back into a lunge on the same leg you started on.  Repeat for 10 lunges on one leg before switching to the other.

- 5 Box Jumps - 

10 Straight Leg Raises - start in a seated position on the edge of the plyo box, legs extended out straight, hands grasping the sides of the box for stability.  Lean back slightly to engage your abs, keeping your back flat.  From here, lift your legs straight up off the ground, forming a V with your body.  Lower them back down to the floor.  Do 10 lifts.

- 5 Box Jumps -

10 Up & Under Planks (each side) - start in a plank position with your right arm propped up on the plyo box, left arm tucked underneath you.  From here, rotate your body into a side plank on your right arm, reaching your left arm up toward the ceiling and turning your head upwards to look at your hand.  Reverse the move back down into the plank, tucking your arm underneath you and engaging your abs as you do.  Keep going for 10 reps on the right before switching to the left.

 - 5 Box Jumps - 

10 Knee to Elbow Planks - start in a plank position on your hands with your feet propped up on the plyo box.  From here, alternate bringing your knees out to the side and up to meet your elbow, focusing on engaging your obliques and keeping your shoulders over your wrists.  Do 10 reps total (5 each side).

- 5 Box Jumps - 

Keep going!  Remember, this is an AMRAP workout, so get through as many rounds of these exercises as you can in 20 minutes!

Readers: chat with me!  What's going on in everyone's lives lately??  How are your workouts/training sessions going?  Do you incorporate plyo boxes into your routine?  How about AMRAP workouts?  Love 'em or hate 'em?  Any readers out there with an MPH or currently in school?  Any advice?

Life Lately: A Quick Update, Some News, and The Future

Hi everybody!  Just checking in real quick with a life update and a few pieces of news to shed some light on why my posts haven't been as frequent as they once were.  First off, though, that picture!  It looks almost like a painting, but it's actually a photo of Stillhouse Cove in Rhode Island, where I was this past week visiting family.  Instead of putting up a picture of clouds, which I was about to do, this one seemed more optimistic and cheerful, which is the tone of this post, too.  Okay, onto the news... :)

I don't write many personal life posts here on the blog (I prefer to have this blog serve as more of a fitness resource for you rather than a personal journal for me), however, when life events happen that affect my writing and publishing, I want to keep you all informed!  Don't worry - nothing bad is happening.  In fact, it's all good!

I'm a barista at Starbucks.

Gold nametags & fedoras at the drive-thru to promote the Starbucks Rewards program. #noshame

I used to work for Starbucks back in college and I loved it.  The partners (what Starbucks calls its employees) were fantastic, the company was (and is) great to work for, and the job itself was (and still is) pretty fun.  When I moved to upstate New York in 2015, I spent a great deal of time applying for many full-time Wellness Coordinator and Health Promotion Specialist positions (what I ultimately want to do), but nothing worked out (yet!).  The time came to look at other options, even if only part-time, so I took a job as a barista back in March to start earning a bit more while I continue to work on my career trajectory.

I'm concentrating on my CPT studies.

Back in October I decided it was time to pursue my Personal Trainer certification.  It seemed like the logical next step for my career and would help develop my training for my group classes as well.  I was really good at setting aside time to study... for the first 2 weeks I had the materials. After those 2 weeks, I started having the "not this again" feeling and the studying slowly went to the back burner.  BUT!  I've set a test date (September 29, 2016) in hopes that that'll kick my butt into gear now.  So far I've been pretty good, and I aim to keep it up (September is approaching faster than I care to admit!).  While this means that my blog posts will be secondary to my studies right now, I do hope over the course of my cramming that I can provide you with better workouts and health advice here on the blog.  Quality over quantity!

I'm considering going back to school.

Since having a few initial interviews for Wellness Coordinator and Health Promotion Specialist positions over the past few months, I've learned that in order to be considered for that type of career, I need to boost my credentials.  After meeting with an academic advisor here at SUNY Albany School of Public Health, getting my MPH (Master's in Public Health) is the next best step. The idea of going back to school for a Master's in something I am passionate about excites me, and the more I think about it, the more it seems like the right decision.  I'll keep you posted!

What this all means...

Alright, so I have a lot going on in my personal life, but what does this mean for YOU?  Well, if you've been a long-time subscriber, you may have noticed my publishing frequency has dropped significantly over the past few months.  It's a shame, honestly, because I have so many things I want to write about, and so many workouts I want to share with you.  Unfortunately, I just don't have the time that I used to what with working, studying, and teaching fitness classes. 

While I focus on the above, my goals for the blog are still to create quality content for you all and keep publishing - the blog isn't going anywhere!  I aim to publish at least once a week while I focus on my CPT studies right now.  I have a few killer workouts in the queue (get excited!), along with some lifestyle-focused posts and a few recipe & product reviews (hint: some great giveaways are coming!), all of which I'm excited to share!

So I hope that you'll continue to follow along, and also take this time to look back at previous workouts, healthy lifestyle tips, and delicious recipes.  Let me know what workouts you're loving or recipes you try!  And of course, thank you for your patience and being loyal readers of the blog - I couldn't do this without you!

I'd love to stay connected with you on a more frequent basis!  Follow me on social media here:

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