Archive for April 2015

Vegan Chocolate Chip Gingersnaps

Recently, I have been finding myself in the Whole Foods bakery…A LOT.

I am completely hooked on their Vegan Gingersnaps. They are big, chewy and delicious, and I love ginger. Since I track my macros (carbs-protein-fats), I try to build them into my day so that I can treat myself to them a couple of times a week. I found in My Fitness Pal that the “Lg. Vegan Gingerbread Cookie (Whole Foods)” had only 70 calories, was low in sugar and low in fat. Score, right?! Well, I am starting to think that this is too good to be true, and unfortunately, when things are too good to be true, they are not true.

So, I took it upon myself to create my own recipe, using a few different recipes and a lot of trial and error, and here’s what I came up with.

And no, they don’t have 70 calories each, more like 129 calories each, but they are damn delicious.

I hope you enjoy them as much as I do (and am, right now)!

vegan, chocolate chip, gingersnaps, whole foods

 

 

 

 

 

 

Vegan Chocolate Chip Gingersnaps

macros per cookie, makes 12: 129 calories, 9.8g fat, 8.6 carbs, 3.1g protein, 1.9g fiber, 5.5g sugar

Ingredients (recommend organic when possible):

1 1/2 c. almond meal flour (recommend Bob’s Red Mill)

2T. coconut oil, melted

3T. unsulphured blackstrap molasses

1T. pure maple syrup

1/4t. ground cloves

1T. ground cinnamon

1t. baking powder

1T. semi-sweet mini chocolate chips (use Enjoy Life for vegan)

  1. Preheat the oven to 350 degrees F.
  2. Add the dry ingredients to a bowl and mix together.
  3. Pour in the molasses and oil and mix well.
  4. Refrigerate dough for 30 minutes to allow to harden.
  5. Use a spoon to scoop out mounds of cookie dough. Form the dough into balls and place them on a baking sheet lined with parchment paper. Use a fork to press them down and form a cookie shape.
  6. Bake for 10 to 14 minutes or until browned around the edges.
  7. Allow cookies to cool at least 10 minutes before removing from the cookie sheet and enjoying.

vegan, chocolate chip, gingersnaps, whole foods

 

 

Chocolate Banana Protein Muffins

One of the most requested recipes is for my protein muffins. I make these muffins a few times a month, and I always double the recipe and freeze all but 4 at a time in quart-sized freezer bags. That way, I can easily pull out 4 more from the freezer and always have fresh muffins on hand.

You can use any protein powder for this recipe, but I always recommend Vega because it tastes great, is plant-based (I eat meat but prefer it in the burger form in moderation), and is non-GMO (no weird, fake ingredients).

These muffins are the perfect on-the-go snack pre or post workout or for dessert. They are dense, versatile and healthy! Enjoy!mary davis fitness, protein muffins, protein treats, protein desserts, protein snacks, annapolis

 

 

 

 

 

 

 

Chocolate Banana Protein Muffins

macros per muffin (makes 15): 170 calories, 5.6g fat, 24.1 carbs, 8.1g protein, 7.1g sugar, 6.2g fiber

Mix the following in a high-powered blender or Vitamix:

3 medium bananas (275g)

1 1/2 cups of pitted medjool dates (150g)

8T. nut butter (peanut, almond or cashew)

1 cup unsweetened vanilla (or regular) almond milk

Pour into a bowl and add the following:

2 scoops (2.6 oz) Vega Sport Chocolate protein powder

1.5 cups of wheat bran (recommend Bob’s Red Mill)

1.5 cups high fiber oat bran cereal (recommend Bob’s Red Mill), or quick oats (not instant)

2T. unsweetened coco powder

1 teaspoon baking powder

Divide into 15 greased muffin tins, and bake at 350 for 15-20 minutes until a toothpick comes out almost clear. It’s okay if they are a little undercooked, because they will cook more when you pull them out of the oven, and they are more moist this way. When cool, leave a few out, and freeze the rest for a rainy day.

Mary Davis Fitness, protein snacks, protein treats, protein muffins, annapolis

 

Chocolate Protein Amazeballs

These bites should come with a warning label. They are the perfect on-the-go snack pre or post workout or late night after dinner.

Be mindful and don’t sit down and eat 4-5 at once. This is very easy to do, and I speak from experience. While they are small, they are nutrient-dense. Enjoy!

Amazeballs

macros (per bite, without coconut flakes, makes 16): 78 calories, 4.8g fat, 7g carbs, 3.2g protein, 4.5g sugar, 1.9g fiber

Ingredients:

1c. (100g) pitted Medjool dates

3/4c. (84g) raw almonds

1T. finely ground flaxseed

1T. ground chia seed

1 scoop (1.3 ounces) chocolate protein powder

1T. unrefined coconut oil, melted

1/4c. (28g) organic raw cacao nibs

1/3c. unsweetened almond milk

optional: unsweetened coconut flakes

Pulverize all ingredients in a food processor. Form into 16 bites. Optional: Roll in unsweetened coconut flakes until covered. Store in an air-tight container in the refrigerator. Enjoy mindfully!

protein snacks, protein bites, dessert, mary davis fitness

Travel Tips for a Fit Vacation

I have a love-hate relationship with traveling.

Sure, 5-nights at a 5-star resort and spa in the Bahamas, is WONDERFUL, don’t get me wrong. But, when I travel my brain typically likes to trick me and say, “Mary, this is your time to indulge.”

Mary Davis Fitness Bahamas

So, I have to fight my natural instinct to have dessert after breakfast, lunch AND dinner when I am on vacation and try just to limit it to just dinner. Sometimes I am successful. Sometimes I am not. I am not a drinker (that’s a virgin pina colada shown in the photo), so the thought of a tropical drink does not entice me at all. I am a structured, type-A, routine loving person, so when I am traveling, and all of that structure and routine gets jumbled up, I tend to relax in other areas as well. Like, pile on the carbs and sugar with a heaping bowl of dairy. The result is always the same. I am relaxed after vacation, and I am really glad I don’t have to get back in a bathing suit for a little while.

Why I am I telling you this?!

Because I don’t want you to think that I have everything in a nice little organized box, and staying fit is EASY for me. It’s not. I have to plan ahead to stay ahead for myself, because I can easily get off track just like you.

I have found through a lot of trial and error and major missteps that I have to prepare for vacation in order not to go completely off the wagon! Here are a few guidelines that I try to follow when I am planning a vacation:

Mary Davis Fitness, travel, annapolis

1) START the vacation off right. That means, don’t pull into the airport and immediately grab an Auntie Annie’s pretzel for the plane ride. (Okay, I have done it. They ARE good). I usually empty my fridge before I leave for vacation, and throw all of the leftover protein and veggies into a Tupperware (or one of those plastic bins that the pre-washed lettuce/kale/spinach comes in) as my plane ride snack. Then I buy dressing once I pass through security or just make do with hummus and lemon juice. You save money, don’t waste all of your food at home, AND start your vacation off making healthy choices.

2) Plan vacations that are 4-nights or less. Any longer than 4 nights, and I am ready to roll home to my routine, my kitchen, my fitness classes, and our normal life. Justin and I lead a pretty simple life. We believe that less is more, and we enjoy life at home just as much as life on vacation, so we usually don’t plan vacations to “escape” from anything (except the laundry and emptying the dishwasher). We like to relax in the sun, turn off our cell phones, and enjoy each other’s company. We can usually accomplish that and recharge in 3 or 4 nights.

3) Stay in resorts with access to quality food and fitness facilities. I am a foodie. That is no secret. I love to eat. I need to balance that out with a sweaty workout when I am on vacation, because we do a lot more eating out when we are traveling, and I don’t count my macros. For instance, I am writing this post from Atlanta, GA. I came here on a business vacation (my job allows me to work from anywhere), but I also came here because my favorite workout, Flywheel is in this area. So I can take a crazy spin class every morning and eat in some amazing restaurants in Buckhead for dinner. It’s the best of both words.

4) Pack a sh*t ton of food. My husband usually gives me a big eye roll when he sees what I have packed for our vacations, but he is always happy when we land at our destination, and we don’t have to spend $30 each on a breakfast buffet every morning or be subject to whatever food is available at our resort in the overpriced gift shop. I pack A LOT of food. Some items that are always with me on vacation include: Vega One Bars, RX Bars, protein powder, brown rice cakes, my homemade protein bread, nuts, individual packets of nut butter (you cannot bring a whole container of nut butter through security. It is considered a gel, and they will take it. I learned this $12 lesson the hard way). Sometimes I load up on other snacks as well. It really depends on how long we will be gone and where we are going. My motto here is NOT less is more. It’s more is better.

I hope some of these tips help you prepare for your next trip too so you can “plan ahead” and “stay ahead.” Happy traveling!

"She has a following of the most amazing group of people that are motivated by her and everything that she embodies."

Being a former Division One Lacrosse player, I thought I knew what health and fitness was all about, until I met Mary. My collegiate fitness programs were nothing compared to her boot camps. Not impossible, but discovering that new challenges equal change. I also became an avid participant in her competitive and sold out spin classes, which is always so much more then just a class. You learn you must ” earn your seat,” and in return you leave with a feeling of accomplishment and an ultimate high that makes you want to keep coming back for more. Eat. Sleep. Ride. Repeat.

She has a following of the most amazing group of people that are motivated by her and everything that she embodies. From recipes to workouts, you have the best of both worlds: Your own fitness coach and your biggest supporter.

Sophia P.

Babymoon Fitcation in Aruba

Mary Davis Fitness, Babymoon, Aruba
Mary Davis Fitness, Fit Pregnancy, Aruba, Babymoon

Mary Davis Fitness Stand-Up Paddleboarding in Aruba

The hubs and I snuck away to Aruba for a decadent babymoon this March. We LOVE to travel, and because of his profession and his ability to rack up an obscene amount of Marriott and Southwest points, we are able to travel often without breaking the bank.

It was our first time in Aruba, and we stay at the Ritz Carlton, recently built and full of amazing amenities. Our vacations typically go like this:

Wake up at 7am, workout, breakfast, lay on a beach chair all day, fancy dinner, asleep by 9pm. We are early birds and typically hit the early bird specials for dinner. Essentially, we are the oldest thirty-somethings you’ve ever met.

This Rtiz included some great perks that we partook in daily including a great gym and complimentary stand-up paddleboarding and kayaking.

Mary Davis Fitness, Fit Pregnancy

Mary Davis Fitness Resistance Exercises

I decided to take one of my workouts outside.

Lunges, 3 sets of 20 lunges (each leg)

Planks, hold for one minute

High Knees, 30-45 seconds

Donkey Kicks, 3 sets of 25 kicks (each leg)

Mary Davis Fitness, Babymoon, Aruba

The hubs did a lot of swimming on our trip! (I just had to post this one because he is such a hunk!)

Mary Davis Fitness, Babymoon, Aruba

Until next time Aruba!

Running with The Raven in South Beach

Mary Davis Fitness From Annapolis to Miami running with the Raven

Mary Davis Fitness Vacation to South Beach

Justin and I headed to Miami for a mini vacation this past week. He gets some time off in February and in March, so we usually try to sneak away to somewhere warm during those times to relax and recharge. We are very compatible vacationers! There are three things we like to do most when we travel: hit the beach (or pool), workout and eat great meals.

When we planned our trip to Miami, I got some recommendations from friends on the hottest workouts to try in the area. There are so many to pick from, but the top few were Flywheel, Barry’s Boot Camp and running with the Raven. We only had time for two, so we decided to save Barry’s for another time, since that workout is also available in other large cities. Justin had read a few articles on the Raven and seen a documentary on him recently, so he definitely wanted to run with him.

http://ravenrun.net/

On the second day of our trip, we met up with Robert Kraft (a.k.a., the Raven) at 5th street at the lifeguard stand and joined him for his daily 8-mile run along South Beach. A few words to describe Robert include: committed, die-hard, inspirational and caring. This isn’t just some ordinary runner. The Raven has been running 8-miles on South Beach every day for the last 40 plus years. Yes, you read that correctly.

8-MILES.

EVERYDAY.

FORTY YEARS.

Mary Davis Fitness taking a break from a run in MiamiNo rest days, no calling in sick, not even any vacations or runs in other parts of the country. Rumor has it he took a day trip to Daytona once, but of course he was back in time for his run. He has run with people from 82 different countries, and he has not run alone once in the past ten years.

Robert arrived to that lifeguard stand on 5th promptly at 4:15pm like he does each day. He performed the same 15-minute pre-run ritual which includes stretching, applying suntan oil on his arms, and disrobing from his signature pair of black pants and black leather jacket to small black running shorts. By 4:30pm he was ready to run. We introduced ourselves to him along with another new runner named Dave who was in town from Philadelphia. Dave had heard of the Raven too and wanted to join in on the fun.

At 4:30pm, we started to run. Up and down the beach on the packed sand. For two hours. We talked to the Raven about his journey and he gave us all nicknames like he does with all of the newcomers that run with him. Justin was dubbed “Morning Kool-Aid” after he told the Raven he was going to give a motivational talk (often referred to as a kool-aid) about his story to the Navy Football staff during spring ball. I was “Oregano,” since I loved to cook and was particularly good at recreating my Dad’s homemade spaghetti sauce. The Raven also told me that I was runner number 2300. Pretty cool. After you complete the run, he writes down your birthday and your nickname. He never forgets the people he runs with. Many times we passed people on the beach that he has run with in the past and he called them out by their nickname, told us something about them and recited their birthday.

It was a little weird to run in my body that was not really my body. At 18-weeks pregnant and plus ten pounds, everything felt a little off. My hips were a little sore, and my legs were heavy, but I kept pushing through and finished pretty easily. At the end of the run, we got some pictures with Robert and told him we would definitely see him again during our next trip down south. It was an experience we would soon not forget, and it was truly inspirational to meet a man who was so dedicated to his craft.

Bump Photos!

Mary Davis Fitness, Fit Pregnancy, 16 Weeks, Annapolis, Bump Photos

Before I got pregnant, I was nervous about what would happen to my body during and after pregnancy. You can call that vain, I call it vulnerable and honest. It helped me TREMENDOUSLY to see my close friends and people in the fitness industry show their bumps and show what was possible with proper diet and exercise during pregnancy.

I have had an easy pregnancy. I have not been sick at all or tired, so it has been easy for me to keep up my level of exercise which involves 60 minutes of cardio 6x a week + weight lifting 3x a week. I also count my macros (carbs, protein and fats) 80% of the week and leave 20% open for indulging, consuming between 2200-2600 calories each day.

My goal is to help others, like so many have helped me, get over any fears and insecurities about getting pregnant. Here goes!

Mary Davis Fitness, Fit Pregnancy, 17 Weeks

Mary Davis Fitness Fit Pregnancy 17 Weeks

 

 

I have been working hard in the gym to keep up with my weight training program to make sure I don’t lose too much muscle tone.

 

 

 

 

 

 

 

Mary Davis Fitness Fit Pregnancy 21 Weeks

Mary Davis Fitness 21 Weeks

 

 

21 weeks pregnant, and here comes the bump! I really did not know what to expect with my weight gain during pregnancy, and I immediately gained some weight around my arms, butt and thighs. Before I got pregnant, Bod Pod gave me a body fat reading of 11%, so I was not surprised to add a little fat on. My body is getting ready for our baby girl! I try not to obsess over it, and overall I am happy with my progress so far.

 

 

 

 

 

Mary Davis Fitness, Fit Pregnancy, 22 Weeks, Annapolis

Mary Davis Fitness 22 Weeks

 

This photo was taken in Aruba on our babymoon. It was so nice to visit somewhere warm and enjoy some alone time with my hubby! We don’t plan on slowing down our travel (or our alone time) once our baby girl arrives! We already have our post-baby trip planned for next Spring. I am still feeling great and was able to do a lot of swimming, stand-up paddle boarding, and body weight exercises on our trip!

 

 

 

 

 

 

Mary Davis Fitness, Fit Pregnancy, 24 Weeks, Annapolis, Bump Photos

Mary Davis Fitness 24 Weeks

 

There is NO DENYING this bump now! Off to spin class! I am still teaching intense spin classes 5 times a week (including doubles on Tuesdays) and lifting heavy weights 3-4 times a  week.

 

 

 

 

 

 

Mary Davis Fitness, Fit Pregnancy, 25 Weeks, Annapolis, Bump Photos

Mary Davis Fitness 25 Weeks

 

 

 

Hello 25 weeks! Off to the gym for leg day!

 

 

 

 

 

fit pregnancy, 29 weeks, mary davis fitness, bump photos

Mary Davis Fitness 29 weeks

 

 

Hello baby girl! I am not sure how much bigger my stomach can possibly get. It is definitely getting harder to do the little things like lacing up my sneakers. My exercise routine has not really changed. I just taught 2 spin classes at 50 minutes each. A Saturday double! I have found that my heart rate rises faster than usual, so I always keep an eye on it when I teach, and I use the “talk test” to make sure I am not overdoing it. I have gained about 20-22 pounds so far.

 

 

 

 

 

Flywheel Review in South Beach, Miami

Mary Davis Fitness Reviews Flywheel South Beach

The next morning on our trip, we headed to Purdy Street to try out Flywheel. We were definitely hurting a little from our 8-mile run with the Raven (link here), but we stretched a little and hoped that an intense 45-min ride would loosen us up. I have tried SoulCycle before (link here), so I was super excited to check out Flywheel to see the difference.

We had to reserve our bikes on Sunday at 5pm the week before. That is when the reservation block opens online, and at 5pm on the dot, I watched before me as bikes were being reserved left and right. You actually chose your bike online. It’s a lot like when you are choosing your concert tickets; you reserve your seat. Luckily I was able to get two bikes next to each other. By 5:05pm, the class of 60 bikes was nearly sold out.

Along with the common questions that are asked during a registration process like name, address, and payment info, Flywheel also wants to know if you want to opt in for the Torqboard and if so has you create your username. This is where things get interesting. The Torqboard is a competitors dream, and an exercise novice’s nightmare (which is why you can “opt out” if you want). About ten times during class, the instructor turns on the Torqboard, and you can see where you rank among the other 60 or so riders in class. There is a male and a female side, and the stats are based on speed and power (torq). So for instance, if you are cycling quickly at a low resistance, you won’t rank as high as someone who is cycling at the same speed with more resistance (and is essentially working harder than you). More to come on this…

Usually the workout is all about two things – the instructor and the music – so I did my homework and picked an instructor who came with an awesome and hard-core reputation. After all, when you are paying $25-30 a class, you want to leave sweaty and satisfied.

We arrived about twenty minutes early for our 9:30am class and checked in on iPads at the front of the studio. Our cubby holes coincided with our bike numbers, and slot 44 already had my size 7.5 cycling shoes in there waiting for me. The shoes are no additional cost. We changed, found our bikes, and were ready to roll. Class started promptly at 9:30am, and it was full of heart-pumping, exciting music that really got you motivated for your workout. I was so excited and energized (the pre-workout coffee helped) that I really had to try hard to stay under my max heart rate of 170 for the ride. It is very difficult for me to reign it in during my workouts, but I know that my body is working twice as hard since it’s supporting 2 people now. I was pedaling along, enjoying the class, and then it happened…the Torqboard flashed up for the first time…and I was FIRST. “MaryDFit” right there. Number one on the girl’s side, and beating a few on the guy’s side as well.

Oh it was on.

I wasn’t first by a long shot at all. There were two other riders that were right on my tail. How much longer did we have of class? Oh 30 minutes?! Oh boy, this was going to be one killer workout. For the rest of class, I was pushing myself so hard to remain in that first place spot while also making sure that I wasn’t overdoing it. It was not easy. There were many times when that Torq flashed up that I was second or third. It was so close. It shows where the other riders were located too, so I was eyeing up bike 28 and 48 the whole time.

At minute 25, we started to incorporate weights into the workout using weighted bars that were located on either side of the bike. You had the option of using one or two bars. Each weighed about two or three pounds. That segment lasted for about five minutes, working the shoulder, chest, triceps and biceps. By 30 minutes we were back to just riding, and I was back to super competitive. At the end of class, I ended up tied for second place, a little disheartened but also proud that my body could sustain that level of endurance and intensity for that long. Good work body.

I can officially say that I am hooked on Flywheel. Justin travels to Atlanta for work this spring, and I am planning to hop in his suitcase for a few days so I can check out their Buckhead studio and do a little work from the road. If you have the opportunity to try this amazing workout, please do so. At the end of class you’ll think to yourself, “Torq down for what?!”

Mary Davis Fitness Flywheel South Beach

Mary Davis Fitness Flywheel South Beach