September Blogging Report

  I’m starting something new.  What started out as a strictly fitness Instagram, which then grew into a health, wellness, & fitness social media brand, is now all of the above mentioned, as well as a business of blogging helper. I have learned so much during the last year of blogging and starting my business…that I knew I had to share it with you all! My vision and mission when I started Cardio, Weights, & Protein Shakes was to help others. Originally, I thought I could only help others with workout ideas. Now, I know it’s so much more. I can inspire others, motivate others, guide others, etc. in more than just the gym. I can also share my knowledge and experience in the blogging world as well. My plan is to start publishing a monthly blogging report… and since September is winding down, I’ll start it with the September Blogging Report.     Here’s how it’s gonna go down: I’m going to set goals for each month. Goals for my health and wellness; Goals for my career; And last but not least, goals for my blog and business Then, I’m going to hold myself accountable for the goals I set in the previous month. Did I reach them? How did I do it? If I didn’t reach my goal, what can I do differently next time?  I will go over my website stats for the month. Increase in visits and clicks? Decrease? What can I attribute the changes to?  I will summarize any new partnerships Read More


Gerolsteiner Sparkling Water Recipes

As summer is winding down (at least in some places…it’s still in the 90s here!), it’s time to start those Fall-inspired recipes! Typically, when you hear “fall recipes” you immediately think of Pumpkin or Pumpkin-spice. But there are SO many other great foods in season this time of year! Autumn is a great time for cranberries, pomegranates, pears, grapes, and passion fruit… and not to mention the year-round fruits like bananas, apples, lemons, etc.! This recipe is inspired by the still-warm weather we’re experiencing, paired with the fresh and seasonal fruits of Fall! The past few weeks I’ve been hooked on Gerolsteiner’s Sparkling Mineral Water. If you don’t know much about Gerolsteiner, check out my previous blog posts here  and here. But I’ll be honest, drinking the same thing day after day can get monotonous. Sometimes I want to change things up. The tricky part is making sure that I’m staying in line with my health and fitness goals while doing it. I don’t want to consume hundreds of empty calories or excess processed fillers in my drinks. So, I’ve come up with a couple of Gerolsteiner Sparkling Water Recipes for this transitional season. Gerolsteiner Sparkling Water Recipes Recipe #1  Ingredients: Lime juice, Lemon juice, and Gerolsteiner Sparkling Water Recipe #2  Ingredients: Pears, cranberries, Gerolsteiner Sparkling Water. Notes:  *Cook cranberries in saucepan to help w/ consistency & Cook pears in saucepan to help w/ consistency OR *Use blender to liquify   Infusion Recipes  Some other great options are to infuse some of these Read More


AfterShokz #AwareWithPink

Music can make or break my workout. On top of that, my headphones can make or break my workout, too. I can’t tell you how many pairs of earphones I’ve gone through trying to find the best ones. Lucky for me, I received a pair of limited edition Trekz Titanium headphones from AfterShockz; as part of a #SweatPink and AfterShokz #AwareWithPink campaign.  As you might know, October is National Breast Cancer Awareness Month. AfterShokz has released a pair of their Trekz Titanium  headphones in PINK! For every pair of these limited edition Pink AfterShokz sold between September 1, 2016 and October 31, 2016, AfterShokz will donate 25% of proceeds to Bright Pink. Bright Pink is a non profit that focuses on breast and ovarian cancer awareness and education. Click here to get yours! You’ll even get a free case. Just add the small case to your cart and use the code “PinkGift” to subtract the case cost when you checkout. .  These headphones are unlike any other I’ve seen or tried before! They don’t go inside or over your ears.  Now, you don’t have to choose between listening to music or talking to your running partner! A few years ago when I was living in Athens, GA, a girl was running down Milledge Ave. and was hit by a car as she was crossing a side street. This hit me especially hard… I would run down the same street, and cross the same side street, almost everyday training for my first half marathon. Ever since Read More


Gerolsteiner Hits the Spot

Don’t you love it when you either eat or drink something and it just hits the spot? Whether you were itchin’ for some watermelon on a hot summer day, or you’ve been eyeing that steak you’ve been seeing on TV commercials… whatever it may be, when you finally get it – Mmm Mmm Mmm! Hands down, one of the most simple, yet so satisfying, ways to better your day. And hopefully, whatever that thing is that hits the spot, doesn’t break all the hard work you’ve been doing to achieve or maintain a healthy lifestyle (but lets be honest… it happens, and its not the end of the world!)! For the past week, Gerolsteiner Sparkling Mineral Water has hit the sport every. single. day. You may remember a previous post about Gerolsteiner, the sparkling water I was trying. If you were to ask me to summarize my first encounter with it, I could put it in one word. WOW. I never thought I would be able to enjoy a non-soda carbonated beverage so much. The perks of the minerals (calcium, magnesium, and bicarbonate) I was fueling my body with added to my enjoyment as well! Starting September 12 until September 16, Gerolsteiner is hosting its #SparklingDetox Challenge, where you replace all your drinks (juices, sodas, etc.) with a bottle of Gerolsteiner Sparkling Water. I’m nervous to start it… because I am low-key addicted to soda. But I’m also really excited because I know how great it will be for my Read More


Gerolsteiner’s Detox Challenge

If there’s one thing that I’ve struggled with since I was a kid, it’s my addiction to soda. I’ve never been a water drinker; and when asked, my first choice will always be a Diet Coke, Coke Zero, or something of the like. Now that I’ve made the choice to lead a healthier and more positive life, I’ve had to address this soda addiction…and its been HARD. I have been able to ween myself off of the sugar… but I miss the carbonation of my favorite sodas! My friends and family have recommended sparkling water to me – as it has the carbonation and bubbles that I’ve been missing.   Thankfully (and coincidentally!), I’ve given the opportunity to try Gerolsteiner’s Sparkling Detox Challenge. Before I started the challenge, I did my research. Here’s some of what I found out: Gerolsteiner Sparkling Mineral Water supplies your body with essential minerals like 80 mg calcium and 26 mg of magnesium per 8 fl. oz.. Gerolsteiner Sparkling Mineral Water combines a high content of beneficial minerals with a fresh and neutral taste. The Mineral Water contains 2,500 mg essential minerals per liter (592 mg/8 fl. oz.).  Due to its well-balanced content of calcium, magnesium, and bicarbonate, Gerolsteiner Mineral Water tastes neither salty, bitter nor sour – but pleasantly natural and pure. A liter of Gerolsteiner contains more than 1,800 mg of bicarbonate. Bicarbonate minimizes the effect of heartburn, neutralizes the occasional excess stomach acid, and balances the pH level in the stomach. The magnesium Read More


Fall Styles from prAna

Fall is coming; and prAna is joining forces with Organic Valley for the #WeirdWorkout movement. The message behind this #WeirdWorkout movement is to share your inner creativity and spirit behind your workouts!  These 2 companies want everybody to share their #WeirdWorkout! Why? Because let’s be honest… Life without a little weirdness would be too boring! Use the hashtags: #WeirdWorkout, #SweatprAna, #sweatpink AND #prAnaFallStyle!  My favorite thing about prAna clothing is that they are made from sustainable resources. prAna claims that they seek out materials from sustainable resources; their people are treated fairly; and the processes they use improve the industry! The clothes look and feel great! Organic Fuel has 9 ingredients… and each one has a purpose. Click here for the nutritional information on these drinks. Giveaway Info: prAna is hosting a giveaway. Winners will get 300$ worth of credit to use on prAna clothing. Winners will also get  a two month supply of Organic Fuel (along with some Organic Fuel swag)! Head over here to enter!  The giveaway runs until August 31. Coupon Code: Another piece of this movement is that for a limited time, you can use the code “PFS16CWPS” at checkout!   I received the London Jean (in “Dark Indigo”) and the Staqcia Sweater (in “Winter”)… I can’t tell you how many compliments I’ve gotten on them! Check out the items I got! Click here for the pants and here for the top!   Disclaimer: This post was sponsored by prAna and Organic Valley. I received some prAna clothing and I am so excited to share information about this company with you!  All opinions are my own. I truly Read More


Getting Back Into It

  It’s that time of the year again… back to school! For many of us, summer time is more laid back. There’s less structure, a looser schedule, and more vacation time. For those with children, the kids are out of school (and school staff – yay!), so it’s not as easy to get a workout in. As for me, I work in the schools; so my schedule is the same. And as much as I complain about how busy I am during the school year, I am lost without the structure! The issue for me is getting back into it.  The struggle is real. So how do I make the process smoother? Here’s what I’ve tried.  Set your goals. What are you wanting to accomplish? The best way (and, in my opinion, the only way) to do anything is to have a goal. It gives you direction. It gives you purpose. It’s the number one way to get back into it, whatever your “it” is! Take baby steps while you’re getting back into it. For example, if you used to get up every single morning at 4:45 am to get to the gym at 5 for your before-work work out… So start out with 1 or 2 days a week. Then gradually increase.  Take it one week at a time. Your mindset, your ability, your motivation will change. Week 1 might be hard; Week 2 might be easier; but then Week 3 might be too much. [See next point] Don’t stress yourself out if you need Read More


Café Breaks Pudding Pops

*Disclaimer: This post is sponsored by Acorn Influence. I am thrilled to work with Café Breaks in the Cafe Breaks Ingles campaign!  Since starting Cardio, Weights, & Protein Shakes, I have been able to tap into my creativity — in the kitchen! Trying out new recipes, making my own recipes, and perfecting old recipes… I love it! I recently started buying Café Breaks pudding (see my previous post here), and I decided to explore some options for a summer recipe incorporating the delicious treat. Here in Georgia, the temperature gets over 90 degrees daily. So I knew I needed a cool snack to combat the summer heat.  I also don’t have a lot of time on my hands to make snacks. So it had to be a simple recipe, too.  Drum roll please… I introduce to you… Café Breaks Pudding Pops! You have 4 flavor options for your Café Breaks Pudding Pops: Mocha Latte, Caramel Latte, Chai Latte, and French Vanilla Latte! Café Breaks is gluten and preservative – free and less than 100 calories! Hooray! You can get them at Ingles or Walmart… and you can use this Ibotta coupon (!!    I #LoveCafeBreaks!


Take A Break with Café Breaks!

*Disclaimer: This post is sponsored by Acorn Influence. I am thrilled to work with Café Breaks in the Cafe Breaks Ingles campaign! I am being compensated; however, all thoughts and opinions are my own. Let’s be honest… Life is BUSY! Just when you think it’s about to calm down and you can catch your breath, something comes up and you’re back to your usual busy-as-a-bee life. For me, I’m on to go non-stop. From working as a middle school counselor, to getting in the gym, to meal prepping, and more, I have to use my time extremely wisely. During a busy school day, I have to eat in between seeing students, teaching classes, etc. Sometimes, I even have to eat while tending to a student who needs a listening ear. My go-to snack has always been something that is ready for me to eat (no prep or fixing required). But oh so often, these quick snacks are so unhealthy. So it was either starve (not an option) or find something tasty and quick. Thankfully, Café Breaks came into my life. Café Breaks is coffee flavored pudding. It’s gluten free. It has 100 Calories or less per cup. And its convenient and ready to go. Perfect!!  The first time I tried Café Breaks pudding (Caramel Latte flavored), I was sitting in a county required professional development training. We had a 5 minute break in between speakers. What was usually a 5 minute rush to text or send emails, go to the bathroom, etc., turned into a relaxing, Read More

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SmartyPants Vitamins

*Disclaimer: I am thrilled to be working with SmartyPants in their campaign. I received this product and payment in return for my honest review of their product (and a giveaway!). June has been one whirlwind of a month! From the end of the school year with my kiddos, to moving, to a beach trip, etc., I’ve been one busy woman. To add to things, my site went down for a couple of days (which is why this post wasn’t posted when I intended!).   Now that it’s summer, and I’m not in the routine of school… I’ve been struggling to keep my nutrition routine. The healthy and clean eating has taken a little bit of a hit the past few weeks… but it’s SO important to me that I’m fueling my body with what it needs to thrive. SmartyPants Vitamins came into my life at the perfect time. I’ve always wanted to take a vitamins, and I have scoured the grocery store and local pharmacies for the perfect one. Little did I know, the perfect one would come to me! So here’s the deal with SmartyPants Vitamins:   SmartyPants has vitamins for women, men, kids, and more!! I can’t wait to have these in my daily routine. Stay tuned for my experience with these vitamins!   For more information about SmartyPants Vitamins, visit their Website, Twitter, Facebook, or Instagram!