Archive for June, 2011


breakfast: 1/2 cup oats cooked in 1/2 cup almond milk, 1/2 cup water. egg white stirred in at end and topped with 1 tbsp peanut butter & 1/2 tbsp chia seeds.

dear oats,
you never fail me.
love, sharelle.

and some juicy strawberries for good measure. or just because i can’t get enough.

after this i RAN! oh yes i did. after talking about it so much, i actually did it.
it was a good one too. walking was involved, but not a whole lot. my roommate and i went for an hour and 15 minutes. 🙂

i might be running in the 8k on the 4th of july also. ill decide the night before. i did it last year. i feel stronger now.

moving on.
after that sweaty run, i made a quick lunch because i had to run to work shortly after.
egg samich.
2 eggs cooked in microwave with pepper and cayenne pepper dashed in. inside a bagel thin with melted cheddar cheese, mustard, rainbow chard, and a whole roma tomato.

unpictured pink lady apple on the side.

dinner was pizza. papa murphys to be exact.

i don’t eat pizza that often.

but i do enjoy it. 🙂

this is a picture from a long time ago. (when i still worked at java) i was the cool manager that let all my employees order pizza.
as long as they did their job.

On the agenda today:
STUDY STUDY STUDY for my exam tomorrow. It’s exam 2 of my online class. (I have to finish this sucker by July 15th.)
Practice my step n’ tone class. I teach tomorrow. Haven’t taught since before i left for Colorado. and haven’t practiced either. i should probably do that soon.
YOGA. (on the fitnessista’s shape up plan i am following. WOOT. probably going to do a dvd because the classes around my city are at odd times today)
Work 1-5
hang out with kylllllle. disc golf again maybe? i need some practice.

so the next big thing i’m looking forward to is lollapalooza. seriously cannot wait. it’s going to be amazing. hopefully it doesn’t rain like it did the last year i went.
we were a little miserable.

chicago, here i come. [well in august]…be ready.

Categories: Uncategorized

running sucks.

going running today.
did i ever mention how much i hate running?
i really do.
do not ask me how i managed to run 9 miles straight for that race back in may. i couldn’t tell you where that drive or motivation came from.
but i’d really like it back.
because i’m dreading this run.
but i just need to get up and do it, i suppose.
afterwards, i always feel 100 times better.
even though i’d much rather kickbox for cardio. but i overslept.

yesterday turned out to be a great day. and that would be an understatement. i did workout #1 from gina’s summer shape up plan which seriously kicked my butt. i started off by doing each circuit 3x until the last one. i was too lazy to go downstairs to do the assisted pull ups (yes i was lazy AT the gym. oh the irony.) so i did lat pull downs with a resistant band. and by the end of the that last circuit, i thought about quitting. i was gassed. but i did it one more time and moved on to the ab burner. and it really did burn! 50 situps, 50 crunches, 25 reverse crunches, and 25 bicycle crunches?!?! lets just say i feel it today. my hamstrings are also feeling a burn. oh DOMS, i missed you.

after that workout i showered at the gym and worked the front desk from 1-5ish. weird being back. but then again, not so much.
after work i hung out with one of my close friends, kyle. we went disc golfing. i suck, but it’s fun. 🙂 we also went to pancheros aka best burritos ever. & i came home and didn’t get to sleep until almost 2. what happened to me? i used to be in bed by 10. ha. still woke up at 7am though. i blame the neighbors who live above me. they seriously sound like they walk with huge hiking boots ALL THE TIME. BACK AND FORTH. they also sounded like they were hammering the floor. um, who decides to do manual labor that early?
after muttering curse words to myself, i decided to get up and make breakfast.
repeat of yesterday. cant get enough of that breakfast cookie dough cereal. mmm.

ok enough procrastinating.
time to do the damn run.

Categories: Uncategorized

summer shape up, running, turbofire?

im already having colorado withdrawal.
iowa just doesn’t have the same tranquility and peaceful setting that colorado has.
i already feel back in the “madness” that i left here.

i just want to sit in the sun and let my thoughts consume me.

i’m so happy that i brought katie with me.
we worked together for over two years and never really “hung out” just the two of us.(anyone else get the will smith version of that song stuck in your head just now? just me? okay.)
anyway, it’s crazy how just spending 7 days straight with someone brings you so close to them. we developed a great bond, that’s for sure. i feel like we know eachother inside and out. and we both have a love for the area we went to visit. and we can’t stop talking about how we’re going to move there next summer.
and you know what? i think it’s really going to happen.

finally getting out of here. going to somewhere i actually feel like it’s okay to be myself. no judgments.

it was also weird going from such high elevation to where i could hardly breathe walking at a slight incline (yet i still managed to climb mountains) and coming back to sea level. i felt like a beast at the gym yesterday. i did this circuit workout and destroyed it. 630 calories burnedlater and i felt like a champ. 🙂

now that it’s monday i feel like getting into a new routine again. boot camp ended before i left for CO and i decided not to join the next session. 16 weeks of waking up at 5 a.m. 3 times a week was starting to make me crazy. (i couldn’t hang out with people very late and i ended up taking way too many naps throughout the day which led me to eat more at night.)
i think i now have motivation to workout on my own.
i’m also going to start teaching my step n’ tone class two days  a week instead of once, so that means lots more practicing as well.
i’ll be teaching mondays 12-1 and wednesdays 5:30-6:30. both classes get PACKED so i’m a little nervous. 🙂
i also want to clean up my eats a bit. of course i eat “healthy” but i just want to really focus on it for the rest of the summer. i think i might use gina’s summer shape up plan as a guide for meals. everything she makes looks delicious & she eats mostly vegan and gluten free and does have some “meat friendly” options in case i do need some extra protein.
today i started with her breakfast cookie dough cereal. original recipe here.

i used 1/3 cup oats, 1/2 tsp cinnamon, no sweetener(i find that my protein powder is sweet enough), 1/2 scoop chocolate whey, 1 tbsp natural pb to make the “crumbly cookie dough”

i topped with a cup of almond milk, 1 cup of strawberries(i bought 2lb of huge juicy strawberries. EXCITEMENT!), and a handful of shredded wheat.

i’ve been sitting here for about 90 minutes now waiting for it to digest before i head to the gym and do her “workout #1” on the summer shape up plan. 😀

i don’t know if i want to follow her entire plan, start turbofire, or start running again. i hate deciding these things. i need to stick to something though.
lightbulb: i’ll do cardio days as either turbofire OR running. problem solved.

think i’ll add “pretty lights” to my workout playlist to power through this. never heard of them? free downloads on their homepage! THEY ARE AMAZING. that’s all.

– sharelle

Categories: Uncategorized

steamboat may be home

i officially have found my real “home.”
i have never felt more at home than i do in steamboat springs, CO.
being there for 7 days has opened my eyes to the real beauty of nature and possibilities in life.

being able to get up everyday and climb a mountain was amazing.
i am so speechless about how it made me feel.


one more year in iowa & i’m moving out west to this beautiful state.

this is my home.

this is where my true happiness lies.

and i couldn’t be more excited.

Categories: Uncategorized

headed out west

i am headed out west.

to somewhere i’ve never been.


and i am so excited!
not sure if ill post while im away.
be back june 25th. 🙂

Categories: Uncategorized

banana chocolate chip protein cookies

it’s true. i love my bananas.
but, i can only eat bananas that have no brown spots. i do not like ripe bananas. i don’t know why, but i don’t.
i do like to bake with ripe bananas. add some chocolate chips and it’s perfection. just ask my regular customers at the coffeeshop i used to work at. I was known for always making banana chocolate chip muffins. every weekend. and they did not disappoint.
i didn’t want muffins tonight. i actually listened to my body today and went out on a limb and decided to make some cookies.
and because i was still feeling like a risk taker, made them with lots of protein. and “healthified” them a bit. what turned out was a fluffy pillow-like cookie. and i loved it.

Banana Chocolate Chip Protein Cookies
makes about 25 cookies
slightly adapated from

1.5 cups whole wheat pastry flour (or all purpose)
3/4 cup vanilla protein powder (i used EAS)
1/2 tsp baking powder
1/2 tsp salt
2 mashed bananas
2 tbsp agave nectar or honey (or sweetener of choice)
1 tbsp coconut oil (or canola, applesauce, etc)
1/2 tsp vanilla extract
1/4 cup unsweetened coconut milk (or milk of choice)
3 tbsp chocolate chips (i used hersheys dark)

Preheat oven to 350 degrees.
Combine dry ingredients in a bowl.

Combine wet ingredients in a separate bowl.

Combine wet and dry ingredients together.Put about 1-2 tbsp of batter onto sprayed cookie sheets and bake for approximately 10-12 minutes. The protein powder makes the cookies expand.

Mission accomplished.
and check out the stats on these babies!

5g of protein per cookie? Perfectly okay to eat for breakfast, right?

Categories: Uncategorized

all about the eats today

last night i was feeling frisky.
okay, not frisky. but i wanted dessert.
and something really good for dessert.
so i went to gracie’s peanut butter apple crisp. because we all know how much i love peanut butter, oats, and apples.
craving, satisfied.
recipe here.

i loved it so much, i basically had the same thing for breakfast.
apple cinnamon oats:
1/3 cup oats cooked in half coconut milk and half water, gala apple chopped and microwaved for 90 sec., sprinkle of cinnamon, 2 tbsp of egg whites stirred in at the end, drizzle of peanut butter and we are good to go.
this held me over for 5 hours today. impressive.

after two hours at the gym (i did a class, some plyometric work, and practiced step), i made this bad boy. egg microwaved for 60 sec with cayenne pepper whisked in, muenster cheese, baby bella mushrooms, spinach, pesto & mustard all on top of a bagel thin. hit the spot.
just because i’m trying to get rid of my produce before i leave for CO, i made some “sweet” carrots.
i roasted a couple of carrots chopped into small pieces and sprinkled with cinnamon at 350 degrees for about 30 minutes. i then slapped on my peanut butter protein frosting (1 tbsp pb, 1/4 scoop protein powder mixed together with a splash of milk).
tasted like bliss.

off to teach my class then back to pack! i leave tomorrow. 😀

Categories: Uncategorized