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Looking Back on 2017 with the Asletts

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As the new year starts to present itself, I can’t help but get the twinge of excitement as endless possibilities run through my head. I love celebrating a new year, due to the fact I get to reminisce on all of the wonderful memories we shared just in a short 365 days. I almost look at a new year as a new beautiful box with a pretty bow on top full of unknown memories I get to open at the end of the year. Some of the memories will be celebrations that last a lifetime, some are life lessons, and some are sadness that may never be fully overcome. Furthermore they are our memories to share and hold together as a family creating a bond so special and unique.

Looking back on 2017, I can’t help but genuinely smile. We had a very fun and exciting year full of events and challenges that made us grow stronger. Justin and I have always had a very challenging relationship to say the least. We are two people with very intense personalities, being the oldest siblings in our own families, and very strong headed, we are constantly working on joining forces and learning new ways to communicate. We are used to being leaders and the doers that we have a hard time not pushing the other to madness. I can honestly say that learning to accept our individual strengths and weaknesses has made our marriage and relationship so strong, that anything seems possible now.

We bought our first home together and let me tell you, being a homeowner can be pretty rough! When we decided to purchase the home, we were excited to finally be able to plant our roots and create a home for our children to experience what it feels like to have dirt between their toes and land to explore. We both grew up living outdoors, so we are creating that wonderland for our little Jaxxen and hopefully more siblings. We have a lot of work ahead of us, but the planning and renovating is teaching us so much! We also got to celebrate our one year Wedding Anniversary, which was such a fun little getaway.

My most special memories of 2017, is watching Jaxxen become such a smart little kid. After turning three, he instantly took off to become more independent and showing more of his own personal interests. His vocabulary and imagination is absolutely hilarious! We laugh everyday at something he creates or comes up with, or even shows interest in. It’s also interesting to see what qualities he inherited from us, some we would rather him not have gotten. He’s one persistent, strong-willed, picky, witty, bossy, little show off. He loves to learn and is super coordinated, making Dad super excited for future sports. He started 3k daycare, which started off super uncomfortable, but he excelled at very quickly. He needs some socialization time, so we are so glad we had him start school a tad early. He comes home every day with new stories, friends, and so proud of his little crafts he makes. We couldn’t have asked for a better adventure than him!

Lastly, we got to experience such a fun year doing what we do best, fitness! We put our heart and soul into investing into our growing business as Personal Trainers and Competition Coaching, staying very diligent and patient to do exactly what we want in our business growth. Every year it seems to get better and better! The possibilities keep opening up in the right places and our consistency has paid off with our own competitive careers. We had the biggest team of competitors compete in the Spring time, earning our first Team Champion Award, which has been such a dream of ours. I never expected to earn one this fast, so you bet its hanging on my office wall. We brought home almost 30 trophies in just 5 shows throughout the year. Starting with one competitor and myself only 3 years ago, that is a huge accomplishment to me. We come from a very small and competitive bodybuilding community, so I never imagined my dreams falling into place so fast. We are beyond humbled at the Team’s success!

The best competition memory and experience was competing at Jr. Nationals in Chicago, Il together. We both qualified and decided we would go to soak in as much experience as possible to bring back as coaches. We knew full well that we would not being go Pro, due to just needing more experience and conditioning, but we went anyways to gain the experience. It was such a good time, especially being able to do it together as a couple. The vibe backstage was so much fun, and watching all the hard working athletes come together to support each other was absolutely worth every second of the prep. Some say competing as a couple is the hardest relationship challenge, but for us it’s the exact opposite! We know the hard work that goes into each prep, we rely on each other as a second opinion, and make sure to hold ourselves accountable. Sure we get irritable, but our stress relief is the gym so that is exactly where we go as a family to regroup. I wouldn’t want to do it with anyone else!

With this new year, I plan to be a lot more active with our transparency, goal making, prepping, and how we defeat obstacles within our life together. So I thank you for sticking around for my 2017 launch, I can guarantee that 2018 will be even more EPIC!

Peppermint Molton Chocolate Protein Donuts

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‘Tis the Season! The peppermint bark and chocolate fudge are all now back in stock and fresh out of the hot kitchen. Although they sound heavenly, they aren’t exactly the healthiest of choices when it comes to staying on track for the holidays. I prefer to leave those specialty treats for the days I wear my stretchy pants and enjoy a holiday dinner with my family.

For the cold white winter days, a peppermint mocha and a delicious and guilt-free peppermint molton chocolate donut sounds like the perfect snack. You can warm it up, making the frosting even gooier than when it was freshly made.

Since I decided to take the plunge on purchasing an Elf on the Shelf, we have lots of mini candy canes laying around the house and in our cupboards. My son refuses to eat the broken candy canes, so I went through our hidden stash and smashed them up to add some extra sparkle on top of the donuts. It not only made them taste that much more delicious, but also added a nice touch of color.

Not everyone is a peppermint fan, so the recipe lets you decide the level of mint you would like to add to the mixture. I am an avid mint fan so I chose to amp it up, but I know it would taste just as heavenly with a small amount. The smashed candy cane topping might even be enough of a peppermint bite as well!

Peppermint Donut

 

 

Ingredients: Peppermint Donut 4

 

 

Frosting & Candy Cane Topping:

  • 2 tbsp Coconut Oil
  • 1/2 Cup Bakers Cocoa Powder
  • 2 tbsp Cashew Milk
  • 1/2 Cup Stevia Powder
  • 1 tbsp Powdered Sugar
  • 1 tbsp Vanilla
  • 10 Small Candy Canes

 

Instructions:

Preheat oven to 350 F

Mix whey isolate protein powder, oat flour, stevia powder, bakers cocoa powder, and baking powder in mixing bowl.

Add in cashew milk, eggs, or egg re-placer, apple sauce, coconut oil, and drops of peppermint oil, mix until batter forms.

Pour batter into greased mini donut tray, fill to the tip and scrape until all of the holes have been filled.

Bake for 18 minutes.

Let sit for 10 minutes before frosting.

Frosting: Combine coconut oil, bakers cocoa powder, cashew milk, stevia powder, powdered sugar, and vanilla into mixing bowl. Whip until frosting consistency forms.

Place candy canes into a small enclosed baggie and smash!

I placed them into a small bowl to easily sprinkle on top of each frosted donut.

 

Enjoy & Happy Holidays!

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*Don’t forget to use code:LACEY at Slap Nutrition to save 20% on your order the month of December!

 

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Thank you so much for following along on my journey and reading my content! – Lacey Aslett

 

Spiced Pumpkin Seeds

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As the season transitions from, “Pumpkin Spice Spice Everything Nice” to “Deck the Halls,” I just couldn’t completely throw out all of my fall decor without some sort of recipe. I decorated my porch this year with lots of beautiful pumpkins, some from our local farm and others grown from my own Grandparents patch. Since we inherited some of the pumpkins later in the season, some of them were still nice and fresh! I just couldn’t bare to throw them out without seeing if I could salvage at least the seeds to snack on.

A few of them had beautiful insides full of fresh seeds ready to bake!

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Pumpkin seeds are a super healthy fat and protein packed snack to have around the house. They can easily be added into most healthy meals, diets, and even macro counter friendly!  The seeds are full of essential nutrients that aid in reducing inflammation throughout the body, help prevent diseases, and can even help regulate blood sugar levels.

To prepare the pumpkins I made sure they were cleaned prior to cutting, and cut them in half on my cutting board. It made it super convenient to get all of the seeds and guts out of the inside of the pumpkins. Spiced Pumpkin Seeds 8

When washing and separating the seeds from the guts be sure to take your time and really clean them. If not they can end up taking quite awhile drying out during the baking process, and the guts are not as appealing as the seeds once they are done.

 

The aroma that surrounded my house while the seeds were baking was so overwhelming and delicious, I could hardly stand it! This recipe has endless ways to season and flavor so have fun getting creative. I chose to utilize Cured Nutrition CBD infused Spices due to the health benefits associated with natural non-pschoactive cannabinoids  derived from hemp. Happy Snacking!

 

Ingredients:

  • Pumpkins
  • Olive Oil Spray
  • Pink Himalayan Salt
  • Cinnamon & Honey CBD Cured Spices – Cured Nutrition
  • Nutmeg
  • Pumpkin Pie Spice

 

Instructions:

Preheat oven to 350 F.

Clean and prepare pumpkins.

Cut pumpkins in half, and scoop out insides.

Thoroughly separate guts from seeds and run under water in a colander until completely cleaned. This step is pretty crucial!

Place seeds and enough water to cover the top of the seeds into a pot and bring to a light boil.

Spray a baking sheet with a light coat of olive oil spray and spread seeds out evenly throughout the baking sheet.

Sprinkle on Cured Spices, nutmeg, and pumpkin pie spice evenly the seeds. Have fun with different spices each time to try out different flavors!

Bake for roughly 30 minutes, being sure to check on them every ten minutes.

Let cool before storing.

Store in cool dry area.

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IMG_7479Thank you so much for following along on my journey and reading my content! – Lacey Aslett

Basic Back to School Prep

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Now that temperatures are dropping and school is back in session, as a Coach, the most  frequently asked question regarding any type of health related goal is, “How can I stay on track while I am in school?” The solution is so simple! Actually the word ‘simple’ is the solution.

As most of you know, I am an avid meal prepper, and I always try to make sure I have easy quick meal options available at all times. It only takes me roughly one hour twice a week to cook up a few options for the whole family to enjoy. Occasionally I will make a special meal that requires more time and effort, but for the most part, we always have food available. My top favorites are BBQ pulled chicken, ground beef or turkey, and fish along with either baked potatoes, rice, or quinoa. As for fresh fruits and vegetables, my basket is typically filled with apples, bananas, seasonal fruits, cucumbers, broccoli, avocado, or seasonal squashes.

Attending any type of school or college is never easy, especially when you are trying to stay on top of your health and balance a life outside your educational career. I know firsthand just how hard it can be, so I have come up with some ideas on how to simplify at least one aspect of it all!

Invest in a great backpack. I use my Expedition Backpack 500 from Six Pack Fitness that holds up to four meals, my laptop, books, two shakes, and all of my gym equipment I need for the day. It keeps my food fresh while I am in class and allows me to hold everything I need for the day in one convenient bag. Back to School Blog 7

Plan Ahead! I plan out most of my meals in advance, the evening prior to my long day ahead. If I know I am going to be gone for several hours, then I plan for how many meals I would consume while I am gone. I also have an extra baggie, or in my case, scoopie from Slap Nutrition, with protein powder just in case I am gone longer than planned or a meal has spoiled all of a sudden. I call this my EMERGENCY MEAL. Some days my schedule doesn’t require me to be gone much more than an hour, so on those days I don’t even bother packing extra meals. My Tuesdays require a lot more planning, however. These tips are not just limited to college students either; they are great tips to utilize for those individuals who work outside of the home as well.

Simple Meals. Choosing meals while you are out and about, on a time crunch, eating quickly in-between classes, or at your job should be something quick and convenient. I like to opt for salads, lettuce wraps, or rice cakes. I am a macro counter, so my meals are typically counted prior to consuming. These recipes are made for all types of fit individuals. They can be tailored to anyone’s individual needs or requirements!

The Ultimate Chocolate Molten Slap Frappe!

1 scoop Chocolate Molten Slap! Whey Isolate

1/2 cup Starbucks Iced Coffee

1/4 cup Coconut Milk

1 Tbsp Justin’s Chocolate Hazelnut Butter

1 Tbsp Chocolate PB2 Powder from Bell Plantations

Handful of Ice

BLEND!

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BBQ Pulled Chicken

Place chicken breast in crock pot on low setting for eight hours. Drain fat, add 2 Tbsp of BBQ sauce and shred. You can use this chicken in a lettuce wrap, whole wheat tortilla, pita bread, or alone as shown. Back to School Blog 2

BLT Wraps

Cook turkey bacon until desired crispness! Wash and pick a few Butter Lettuce Leaves. Load each wrap with tomato, avocado, or any topping as desired.

Frozen Grapes

Grapes are DELICIOUS after they have been frozen! You can eat them as is, or even throw them into a smoothie or shake for on the go.

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I not only plan my meals ahead of time, I also make sure that I have my supplement regimen on board with me as well! I typically workout in-between classes if time permits or directly after my classes are done, so I always bring my essentials with me. I am all about cocktails when it comes to my supplements, and Slap! has just the right flavors to make the perfect combos for my taste buds! Gym essentials are also a must! I always have mine in the bottom of my backpack ready and waiting to be used. Bands and rings are the most convenient tools to tag along with you; they can be used in any setting regardless of how much time you have to break a sweat. My favorites are the Sling Shot Hip Circle and BForce Booty Bands. Go check them out!

Constantly staying organized and always being prepared will only make your life easier when it comes to staying on track while balancing exams, a job, kids, families, and whatever life throws at you. Choose foods that satisfy your own taste buds and add lots of variety when it comes to your fruits and vegetables. You can also keep these healthy snacks available while you are cramming for practicals or exams, and don’t forget to stay hydrated with lots of water throughout the day!

 

References:

www.sixpackbags.com

www.weslap.com

www.bforcebands.com

www.roguefitness.com

Pumpkin Spiced Protein Donuts

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Donuts… my kryptonite. I could eat any flavor, at any time, and any day! I like sprinkles, bacon bits, and all the maple in the world, but unfortunately I can’t eat them year round.

Whenever I compete, I typically have some sort of gourmet donut waiting for me backstage or in my hotel room. It’s my treat for staying clear of them for that long of a time period.

My son also inherited this sweet, delicious fetish of mine, so he will not ask for donut dates. They usually consist of sweat pants, messy hair, and coffee, so what better way to make this little tradition healthier!

Most donuts have ingredients that interfere with my food in tolerances and sensitivities, so I combined a few known recipes to create the perfect non allergy version for myself. It also fits just perfectly into my competition meal prepping on those, “I’m going to lose my shit if I don’t have something sweet,” days.

I used Slap Nutrition’s new Whey Protein, Creamy Vanilla Frosting, and plan on trying out the flavor Cinnamon Streusel Donut the next batch I make. I love Slap Nutrition’s Pumpkin Protein Donuts 10protein because it has super clean ingredients, clean enough I trust them with my son, and they have great baking qualities. They are also lactose free!

The taste and texture of the actual donut is PERFECT! I am super picky about baking with protein and the texture, but these are awesome. Plus they are mini sized so great for stuffing in Tupperware or lunch boxes.

Supplies you will need:

  • Mini donut baking tray, I ordered mine from Bed Bath & Beyond
  • A food processor or blender
  • A grinder if you are making your own oat flour

 

Ingredients:

  • Slap Nutrition Whey Protein Isolate Creamy Vanilla Frosting
  • 1 1/3 Cup Oat Flour
  • 1/2 cup Stevia Powder
  • 2 tsp Baking powder
  • 3 Eggs (Egg Re-placer for Allergies)
  • 3 tbsp Coconut Milk
  • 1cup Pumpkin Puree
  • 1 tbsp Cinnamon
  • 1 tsp Pumpkin Pie Spice
  • 1/2 tsp Nutmeg
  • 2 tbsp Coconut OilPumpkin Protein Donuts 9

Frosting:

  • 1 cup soaked cashews
  • 2 tbsp Coconut Oil
  • 4 drops Pumpkin Spiced Flavored Stevia
  • 1/3 cup Syrup

 

Instructions:

Preheat oven at 350 F

Combine whey protein powder, oat flour, stevia and baking powder in mixing bowl.

Add in eggs(re placer), coconut milk, pumpkin puree and stir on low setting.

Add in cinnamon, pumpkin pie spice, nutmeg, and coconut oil, stir until fully blended.

Pour batter into greased mini donut pan, fill to the top and scrape the top smooth once all of the holes are all filled.

Bake for 18 minutes.

Let sit for about 10 minutes once they have cooked.

Frosting: combine cashews, coconut oil, pumpkin spiced stevia, and syrup of choice in food processor. Blend until desired texture is achieved.

ENJOY!

 

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Pumpkin Spice Protein Waffles

Pumpkin Spice Protein Waffle

Okay, Okay… you can go ahead and call me a “Basic Bitch,” if you want, I will fully take the title! The leaves may not be falling over here just yet, but soon as the first leaf drops you know I am pulling out my furry UGGs, and sipping on my skinny pumpkin spiced lattes.

September is always my favorite time of year, it’s full of change and new beginnings. The back to school sales are always the best, sweaters and knit hats are finally back in stores, and here in Idaho the weather starts to cool down. Pumpkin Spice Protein Waffle 3

It is so hard not to get suckered into the amazing treats pumpkin treats so that’s why I have been hard at work in the kitchen to come up with some new ways to make these treats a lot healthier, taste approved, and adjustable for macro counters.

If any of you competitors have ever prepped for fall competitions, then you know just how hard it is to walk by all the bakery and coffee shops that smell like basically pumpkin heaven, and not get anything but a black coffee.

So here is a recipe that tastes absolutely amazing and guilt free!

 

Pumpkin Spice Protein Waffles

 

Prep Time: 5 minutes

Cook Time: 5 minutes

 

Ingredients:

1 Scoop Vanilla or Cinnamon Protein (used here Slap Nutrition Vanilla Frosting)

¼ Cup Pumpkin Puree

¼ Cup Almond Meal

1 Egg (egg replacer for allergies)

2 tsp Baking Powder

1 tsp Pink Himalayan Salt

1 tsp Pumpkin Pie Spice

1 tsp Cinnamon

Water

 

 

Instructions:

Heat and spray down waffle iron with olive oil spray. Mix all ingredients with enough water to a slightly runny consistency and pour into waffle iron.

Makes 2 large waffles.

 

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First blog post

Grocery Shopping Made Easy!

 

 

 

Grocery shopping…. Where do I even begin? I am very sure a lot of you can relate when I say that I never look forward to our weekly grocery haul. The absolute enjoyment of a nagging toddler, the overly sized red or blue plastic carts shaped as cars, to the endless amounts of aisles loaded with processed sugars and artificial coloring.

As a coach, the number one question I always received within the first week of getting their programs is what should I be purchasing at the grocery store, I am so lost!

I wouldn’t consider myself as a Veteran just yet but I do have to say I have formed quite the routine now when it comes to making sure I limit the amount of grocery trips I must make and especially reduce the amount of times I get the pleasure of practicing my skilled Austin Powers 24-point turn with my car cart.

Routine: Find a routine that works for your family, no two families enjoy the same meals and dishes, and base your list from your own preferences. Choose one day a week that works for you, a day that you can spend a little extra time if needed to follow through with your new formed list. Avoid going on a day that you have jam packed with activities or leaves you limited for time. I know that time is crucial but trust me when I say choosing a less stressed day during the week with eventually pay off. I personally choose a day my husband has work off so if he can come drive the big cart and toddler or I can slip away on my own.

Plan Ahead: Sit down and form a plan for the week, or in my case I stand since sitting down requires my toddler to come and make beautiful art out of the paper I am trying to form a plan on. I take note of how many meals I will be needing to cook over the next week, how many will need to be packed, and if I am hosting an event or needing to bring a meal to an event.

Form a List: Now that you have formed a routine, analyzed what is needed, a list is now formed! I double check all our nonfood items as well as our toiletries throughout the house. I believe this is about the time my clients reach their breaking point and panic…. WHAT DO WE ACTUALLY EAT?!

I formed a list of whole foods that I encourage my clients to use, guaranteeing results all while making it easier to start choosing healthier options and forming a better lifestyle.

Master Grocery List

Protein Sources:

Chicken Breast

Turkey (Ground or Breast)

Eggs

Beef (Ground or Steak)

Seafood (Salmon, Shrimp, Calamari, Cod, Tuna, Tilapia, Halibut…)

Beans (Black, Pinto, Kidney…)

Yogurt

Cottage Cheese

Wild Game

Pork

Complex Carbohydrate Sources:

Potatoes (Red, Sweet, or White)

Cereals (Oats, Cream of Wheat, Malt O Meal)

Bread (Whole Wheat or Ezekiel)

Tortilla (Whole Wheat or Corn)

Rice (Brown, Wild, or Purple)

Quinoa

Whole Wheat Pasta

Simple Carbohydrate Sources (Fruits & Veggies):

All Fruits and Veggies

Healthy Fat Sources:

Oils (Olive, Grapeseed, Sesame, Coconut)

Nuts or Nut Butters (Peanut, Almond, Walnut, Cashew, and Brazil)

Seeds (Sesame, Flax, Pumpkin, Hemp, Sunflower)

 

Build a Stockpile: Normally I don’t have every single item on my Master List in our fridge or pantry but I do choose several different options from the subcategories giving us more variety. Eventually you will find that a stock pile will start to form after following these steps without even trying. Our freezer now has multiple fish options, ground beef, shrimp, and even a couple trays of frozen chicken breast at all times. I only thaw what we need for each meal prep and sometimes it’s more than enough for what I am trying to cook at that particular time, leaving me with random frozen fish fillets left over from different grocery hauls. I like to save them for a day I decide I want to make a spur of the moment fish meal or have a fish craving. Our pantry is also always stocked with some sort of complex carb such as rice, grain, oats, and pasta so that we never run out of an option on those super crazy weeks when planning just didn’t go as I had hoped.

Choose Wisely: In your beginning grocery haul start very basic and pick only a couple options of each subcategory rather than breaking the bank to try and get it all within your first month or so. I would start out by choosing eggs, chicken breast, ground turkey, and your favorite red meat source to fulfill your protein portion. As for your complex carbs, decide what your family prefers over others and choose a couple different options. At our house, we always have some sort of wild rice, quinoa, whole wheat bread or tortillas, and oats. Occasionally when I want to try out a new recipe I will add in a few more just as a trial and error, honestly speaking a house full of kids is the hardest judging panel to win over when it comes to taste testing.

Fruits and veggies are a little bit trickier when it comes to forming a stock pile, most people usually over buy produce and end up wasting a vast majority of it. I have kept a mental note of just how much we go through each week, typically I choose two sources of fruit and two sources of veggies. My son is a creature of habit and with all my digestive issues I must be very picky about what vegetables I consume making our options easy and limited.

BULKING: BUY IN BULK! The bulk bins at our local grocery store saves us so much money every trip, so utilize what they have to offer. I get all our oats, almonds, nuts, quinoa, wild rice, I mean the list is endless and it saves so much in the long run reducing the cost of packaging. Some of the items on the Master List can be so pricey especially if they have to package the product which ends up discouraging you to follow through with the program. Invest in some air tight bins or canisters to keep these bulk ingredients fresh while you have them on hand. Those canisters that your mom and grandma typically have on the counter labeled: Flour, Sugar, Coffee, mine just so happen to be full of oats, wild rice, and fresh almonds or flax seeds.

Follow Through: Just when you thought the hard part was over, the most crucial and hardest step of them all falls in your lap, following through. Now that you have this gorgeous haul of fresh produce and delicious ingredients to make some meals the routine needs to be fully finished. Find some recipes online and put it all together, make the meals that you intended to make, and let your family reap all the benefits from your hard work.

 

Starting a healthy lifestyle is not easy but with these easy steps you can find that forming a routine, mastering the art of making a solid and efficient grocery list will save a lot of unnecessary time and stress while you are learning your very own routine.  It has taken me several years, a new husband, and toddler to discover just how much time it takes to stay organized and on track with my goal of being a healthy mom. I know there are others out there screaming to the clouds for guidance so I hope these steps help and start to make a difference all while giving you more free time to spend with your family or even on yourself, we all know you deserve it. Happy healthy shopping!

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