Crystal Wright, Certified Personal Trainer

Stole from a friend… thank you Paul! 😘

Even after a long day… you still get the work in… I didn’t feel like getting dressed up on my run, so it was a treadmill run kind of day…

Happy Halloween!!!

Family protein shakes lol
I love teaching my boys healthier options, so when one of them asks for a protein shake… we have one!
Chocolate Penaut Butter Banana Protein Shake!

(And we did them to go, hence the plastic cups. We added lids and straws and were out the door!)

Seriously Amazing Beef Bulgogi Bowls!!!
Rice on the bottom, topped with sautéed carrots, shiitake mushrooms, cucumber and red peppers, then steak marinated in homemade bulgogi sauce, then topped with scallions and sesame seeds!

This was so good!!!

Marinade recipe…
1/2 cup low sodium soy sauce
1/4 cup sesame oil
1/4 cup low calorie, sugar free syrup or maple syrup
2+ tablespoons minced garlic
Pear peeled and grated

(I put half in the steak to marinade for a few hours, cooked the steak in 2 batches so it didn’t overcook, then the other half was added to the steak once it was cooked)

They gave this out today after the Harrisburg Half Marathon…
I feel like I’m a kid drinking grape kool-aid… it’s good… but that’s what it tastes like lol

Dinner does NOT need to be complicated!!!

A friend gave me some tomatoes and squash from her garden… and tada…

I used my cast iron skillet, browned 3 chicken breasts, then diced up tomatoes, zucchini, yellow squash and onions, added garlic and fresh rosemary and threw it in the oven until the chicken was cooked all the way through. Cooked a bit of pasta, and threw it all together in the pan. So yummy, and truly so simple.

Who is in for Team Allied Services 5K next weekend?!?

Are you new to the Team Allied Services 5k? Not to worry. The course is stroller- and wheelchair-accessible and features only 1 small incline before the turnaround point at 1.5 miles.

Runners and walkers in the 5k start and finish on the track at Valor Field at Veteran's Memorial Stadium in Scranton. After leaving the stadium, you'll join the Lackawanna River Heritage Trail at Olive Street and follow it next to the river.

Official timing will be provided by Scranton Running Company. Awards will be presented to 1st Overall Male and Female, Runners, 1st, 2nd, and 3rd in age groups: 14 and under, 15-18, 19-29, 30-39, 40-49, 50-59, 60+.

Learn more and register at: https://tinyurl.com/n533yxp9

My grandmother always said it, and it’s tattooed on my wrist as a daily reminder… we got this!! 💪

Snack on my deck in the much needed sunshine!!
Yes I still have snow on my deck 😂

“Twix” protein pudding!
Someone had shared this idea, and I had to try… as you can see from the half eaten bowl… I tried it and couldn’t stop and forgot to take a pic… lol

Mix the 3 main ingredients with electric mixer, top with chopped up chocolate if you’d like… I used Lilys no sugar Choc chips… so yummy!!

Açaí bowls galore!!
I’ve been making a big batch and putting them in the freezer. All we need to do is pull it out of the freezer, pop it in the microwave for 30 seconds, stir it up and top it with fruit, granola, dried coconut, peanut butter or whatever else we want!

Sad thing is, this will be gone in about 3 days… we each have been having one a day!!

Someone asked how I store my fruit… this has been huge for me and the boys!
All washed, in mason jars with lids. All we need to do it grab and go. I find when I do this, we tend to eat them all, so fast!! Easy snacks, we will add them to cereal, yogurt, acai bowls, smoothies, just snack on them and more

When your clients send you photos like this… you start to research “how to become a traveling trainer” 😂

Lunch meal prep bowls!!!
I did a Thai Chicken Bowl with peanut sauce. Mind you this is a big recipe but you can half it if you only want 3 bowls.

In a bowl I mixed 2 lbs chicken, 2 TBSP soy sauce, 1 TBSP sesame oil, garlic salt and dried minced onion.

Please on half cookie sheet. On other side place small pieces of broccoli (olive oil, salt and pepper on them) and bake until chicken is cooked, mine took about 25 min.

Rice and quinoa mix on the bottom.
Diced chicken
Top with diced red pepper, broccoli, carrots and cabbage.
Cilantro
Peanut sauce (6 TBSP soy sauce, 3 TBSP lime juice, 3 TBSP water, 1 TBSP PB fit, 2 TBSP honey, 1 tsp sesame oil, garlic salt, ginger, salt and pepper)
Sesame seeds

Heat it all up, stir and enjoy!!

Gross right?!?
That’s what the water looked like after I washed my strawberries!!
If you don’t… you absolutely should be washing your fruit. I fill a bowl of water, add about 1/2 cup vinegar and 1-2 tsp baking soda and gets all the pesticides and dirt off my fruit!!

It doesn’t happen in a day, or a week… or sometimes even a month or a year.
It’s something that takes time, and it’s something you have to constantly work on.

You. You are pretty amazing!

Oh… goodness…
This is so light and fluffy, and Chaz and I are hooked!!

Protein Pudding
Bottle of Fairlife Protein
Pack sugar free pudding
1/2 cup frozen fat free or lite cool whip

Mix the protein shake and pudding mix with electric mixer. Mix in cool whip and anything else for flavor… yummmm

We used cheesecake pudding and mixed in a tiny bit of chocolate chips… soooo yummy!!

And… a quick desert with 20+ grams of protein and about 100 calories total!!

When your kid wants breakfast for dinner, you make it happen. And make it fit your macros!

The boys had regular French toast and I made mine with a twist!

Soaked 2 pieces of sprouted grain bread in 100g of egg whites. Spread a container of Greek yogurt on top, bananas and strawberries, drizzles with peanut butter!

45 grams of protein!!!