Quick and Easy Breakfasts at Work

Since I’ve started working full-time at my internship this summer, I’ve had to learn how to work around my workout, work schedule as far as eating goes. No, it’s not as easy as it was at school because I can’t whip something up fresh whenever I feel like it. This is especially true if I workout before work, which I usually do since I often am too tired to want to workout afterwards. But this means that breakfast is at my desk, and it needs to be big and filling in order to refuel my workout and fuel me for my day. (Read here for why breakfast is so important)

Because I didn’t want to get bored with food, and too much oatmeal hurts my stomach, I came up with a few creative solutions to make for breakfast at work. I make all of these the night before as I am packing my lunch and snacks for the next day, and just reheat it (if need be) at work. Now, I know not everyone’s work is the same so maybe you can’t eat at your desk/work or you don’t have a kitchen close to use and if so, some of these ideas will work and some won’t. But for the most part, I bet everyone has the access to some type of kitchen area and can make these meals work for their next breakfast at the desk! I have included my meals/recipes and occasional pictures (not the best quality since taken on my iPhone, but they work!) Also, if you don’t workout before work or need to eat at your desk, here are some other great healthier breakfast alternatives to fast food for your morning!

Let’s get to it!

1. Savory Egg/Egg White Stuffed Crepe

I found inspiration for this on Instagram, and then confirmed it to fit my needs. Also, note that my pan I cook the eggs/whites in wasn’t big enough to make it thin and crepe like, so after trying to the first time, I just made it the bottom layer of my dish.

Ingredients

  • 1 egg and 2-3 egg whites
  • Oatmeal/Cream of rice (amount of choice)
  • Peanut butter/Powdered Peanut Butter  (I use PB2)
  • Fruit to top (I use strawberries and bananas)

First, cook the beaten eggs/egg whites in a pan on medium heat. Cover the pan to let it cook the top too (bubbles may form, you can pop them). Check on it every minute or so and when it is cooked enough on top and bottom (usually 3-4 minutes), flip it then take off the heat. Add the egg crepe to the bottom of a tupperware.

Next, cooked oatmeal/cream of rice as says on package. I personally mix the two because I need to keep my fiber lower (I get way too much) so I do 20-30 g oatmeal and 1-1.3 servings cream of rice. While that is cooking in the microwave, cut up and prepare your fruit toppings and  seal in a plastic bag or small tupperware. Once the cream of rice/oatmeal is done, add it to the top of the crepe in the tupperware (you can also mix in protein powder before putting it onto the crepe). As far as toppings go, I add peanut butter to the tupperware meal. I have PB2 also in a small container to mix with water in the morning and then after heating up the breakfast, I add the PB2 and fruit!

2. Egg Scramble

Eggs are super easy to whip up the night before, store in a container and heat up the next morning! Add in veggies, meats, potatoes, etc! To get more carbs, I usually add hashbrowns, potatoes, and/or a tortilla to the eggs (tortilla and hashbrowns pictured). I also will toast an english muffin or bagel the MORNING OF–before leaving for my workout/work–and then just reheat at work. No, it doesn’t stay crispy, but it tastes delicious and works perfectly for me. you could also pack a packet of oatmeal or pre-made oatmeal as well to add carbs. I will also top my eggs with cheese, salsa, reduced-sugar ketchup, avocado, etc. the night before and it works well heated up still.

3. Overnight Oats

These are a classic for anyone who needs a quick, easy, and convenient breakfast in the morning! I either eat My very Berry Overnight Oats or Peanut Butter and Jelly ones (recipe below).

Ingredients

  • Rolled oats
  • 1 cup of Milk of choice (I use cashew milk)
  • Protein Powder (optional)
  • 1 tbsp. Peanut Butter (I use natural only; Krema/Crazy Richards is my favorite)
  • Banana, sliced
  • Strawberries (other berries/fruit could be substituted here as well)

In a tupperware or container, add desired amount of rolled oats (I use 50-70 g). Add 1 cup of milk and stir around. Next, mix in desired amounts protein powder (I use 15-20g and PEScience Snickerdoodle is my go-to). Swirl/stir in the peanut butter and stick in the fridge for the next day. I add in the cut up fruit the morning of, but you could add it in the night before as well. Also, crumpling up a rice cake and mixing it in before you eat it tastes great, gives it a nice crunch, and adds extra carbs if you need them.

So there are my go-to breakfast at work! They’re all super simple, easy and delicious–just what I need for my day! If you want other suggestions and tips for staying healthy while working, check out my blog post here! Also, if you have any ideas I would love to hear them below!

Upper Body Routine

A few posts back I posted my leg day routine from when I had the week off from volleyball workouts. Well, that week I also did an upper body routine (weird, huh?) so I figured why not share that with you as well. I normally don’t like training upper body (except back/bis), but honestly this workout was killer and left me with a great pump and soreness for days. Gotta #train to #gain amiright?


1. Single and Double Bar Lat Pulldowns (3 x 10)

1 rep is pulling the right down solely, left down solely, then both together (normal lat pull down), repeat 10 times for 1 set. You may have to go lighter weight to be able to so do the single ones, but trust me, you will start to feel the burn from excess movement in  a set.

2. Single Arm Bench Press (3 x 6 each) SS with Skull Crushers (3 x 8)

I like switching it up to single arm to really engage core and just confuse my muscles. I do skull crushers with a dumbbell (esp. since I just use the same weight as I benched), but you could switch to a bar too. No rest between bench press and skullcrushers–feel the tricep burn!

3. Preacher Curl (3 x 6)

My gym had a little set-up for this, but if not just make sure your are sitting and your arms are resting so that you aren’t using the movement or momentum to curl the bar.

4. Tricep Pushdown (3 x 10)

I use the hook-on that has the separated rope things. Keep elbows tight to side, push down and then come back up to about past 90 degrees.

5. Shoulder  Press (3 x 8)

I used dumbbells here and did both arms at the same time for 8 reps.

6. Bent Over Bar Rows (3 x 10) SS with Upright BArbell Row (3 x 3-4 until failure)

Hinge at the waist and keep your knees slightly bent. Focus on engaging the back muscles as you row. Then, immediately go into upright barbell rows and do as many until failure (can’t lift it up).

7. Bar Shoulder Press (2 x 8)

This time I used a 45 pound bar. I did less too because my arms were just about dying by the end of this.

 

Finding Your Identity

This is a topic that has been on my mind the past few weeks from talks with people at work, posts on social media, and my own thoughts/reflections.

Lately between my full-time internship, coaching, workouts, and just personal stuff I’ve been feeling very busy–which isn’t necessarily a bad thing because I love all the experiences and opportunities that I have. But, this also means that I’ve been caught up in trying to balance it and succeed in all areas at the same time, and this has led to many “failures” in my eyes. Feeling as if I’m not good enough for my job, stressing about eating in recovery yet not putting in the effort to ensure I hit my macros and calories every day so that I gain the healthy weight I need to, not being able to spend enough time as I would like on coaching…all these things and thoughts begin to pile up and overwhelm me. I understand this is all part of life, but when I start to see myself as successful or not by how well I do in all these areas, it becomes a problem. My identity is no longer found in where it should be, but rather in what I do and how well I do it–and that is not or should not be the case at all.

I recently got the chance to speak about this in-depth with someone at work and it was just an amazing conversation to be able to have. She and I are very similar and when she mentioned getting tied up in her work, being a perfectionist, and wanting to accomplish so many things, I instantly related. Feeling upset for the rest of the day if a business meeting went bad or I made a tiny mistake in my work; feeling pressure from myself to go above and beyond and succeed at work; struggling to find what I was passionate about and wanted to do with my future. All of these moments were times I put my identity and worth in the so-called “success” of myself, my work, and my actions. Instead I need to do something that I have both heard and known for a long time, but now I need to really work on connecting to and living my life around it: my identity is found in the Lord.

Whether or not you’re a believer or follower of Christ, I hope that you can find some peace in this message.My identity, who I am, is already set by the creator of the universe; I am to be a child of God, one that he loves so, so much. God doesn’t care if I bombed a work meeting, forgot to do something, know my future plans, failed to focus time on my recovery, etc. because he doesn’t see me as those things. He sees me as a child of God who he has already claimed as his even while knowing my past, present and future. Remembering this allows the pressure to be taken off of me in all these areas because all I can do is my best. Going in, I know that I am going to do my best that I can, but that I won’t be able to accomplish everything–it’s impossible. But with God, all things are possible. I’m not saying he will magically give you the energy and strength to do 30 hours of work in 24 hours, but I am saying that you don’t have to define yourself anymore by what you do or don’t get done, by what you “succeed” or “fail” at. Instead you can find your identity in Christ, and be at peace knowing that is enough. No matter what else you accomplish or don’t accomplish, simply being His is enough. You are enough in him.

When I try and handle everything on my own and take on an internship, side job, workouts, personal development, recovery, social time, etc. all on my own, I get worn out and feel weak at my inability to succeed at everything. But when I already know that my strength and help comes from the Lord and that in him I have peace, rest, and renewal–it isn’t a burden to bear. I don’t let it affect me because I am not defined by any of that. I simply do my best and am satisfied at that because God fills any and all voids or gaps of joy and satisfaction. When you stop letting things of this world define you–how you look, your athletic ability, your relationships or number of friends, money, job, success at work–you can start to see that you were made for so much more for a greater purpose.

I couldn’t balance or handle trying to be super successful at my internship, fully recovered (physically and mentally), the best and strongest athlete I could be, a top coach, a big social media presence, a daughter, friend, etc. No one can and in life there are bound to be moments of failure–even in Christ. But the difference is that I no longer let those moments (or any moments really) define me, who I am, my worth or my purpose because those are already set for me in Christ.

Finding your identity is a huge step of growth and development of who you are as a person and what you do. I am still an intern, a coach, an athlete, an ED soldier, a strong, healthy body, but my identity isn’t in those things, but in God. I am free to be me and live my life because I know that at the end of the day, no matter what I do or what happens, I am a daughter of the one true King. And for me, that is enough. I pray the same for you. Find your identity in the One who has already given you the identity of being loved, worthy, and simply enough–no matter what! Because I promise you, you are all of that and so much more.

Leg Day Routine

I love leg day. Like extra, super love. Well of course until my legs are shaking and feel like jello but hey it’s worth it. I love training legs for a few reasons: 1) I’m stronger in my lower body so I feel more powerful 2) I think leg exercises are more fun than upper body stuff, and 3) I can create lots of compound movements and supersets to get my heart rate and sweating UP so that I have an amazing workout.

When training for volleyball, i don’t get to do specific leg day focused lifts because our lifts are full-body 3 times a week with movements meant for volleyball players. But this past week, we had a rest week so I got to create my own leg day routine and kill it! It was seriously so great that I wanted to share it with you! Feel free to modify as needed.


Warmup

I did warm-up exercises with a band: side-step walk, donkey kicks, fire hydrants, and glute bridges. Also, did 2 x 4 each leg single leg bench squats to warm-up.

1. Squats (5 sets; 8, 6, 4, 2, 1)

I always start with squats when I can because it is such a big movement that I don’t want my legs to be tired from other stuff before doing this otherwise I won’t be able to do my best or get the most out of it. The sets and number of reps can be however much you want, I just decided to work up to do a 1 rep “max” as close to my actual max as possible (since I didn’t have any spot). I did a set of 8 at 105, 6 at 125, 4 at 135, 2 at 155, and 1 at 165 (max = 170).

2. Dumbbell RDL (4 x 10) SS with curtsy lunges (4 x 8 each)

Next up was dumbbell Romanian deadlifts (RDLs) supersetted (SS) with curtsy lunges on each leg. I used 25 pound dumbbells for the RDLs and then after finishing my 10, go straight into curtsy lunges (without dumbbells) on each leg. Then rest and repeat for 3 more sets. Not gonna lie, my legs almost gave out here, but the booty burn and work is GOOD!

3. Barbell Bulgarian Split Squats (3 x 6 each) SS with Banded Hip-Thrusts (3 x 8)

I used a 50 pound barbell for both. Using a box (I prefer using a bench, but all the ones at the gym were taken so I had to make-do), step one foot and back and do 6 split squats on one leg, then switch to the other. Next, go straight into banded hip-thrusts (can do w/o band too) laying on the box and really squeezing at the top. Repeat for 2 more sets and I promise you, your legs and butt will feel it!


I didn’t do a bunch of exercises; however, I really focused on targeting certain muscles, squeezing and really working it when I was doing each exercise. That’s also why I superset a lot of exercises because it allows for minimal rest, which means higher heart rate and a better workout for me. And that night and the next day, my hamstrings and booty were so sore so I promise you, keeping it simple with just a few exercises can really work.