work work work work it outttttt


One…. I need to stop eating Swedish Fish…. but it’s halloween weekend soooo its ok right? Right

Two…. Lately I have had some GAREAT workouts! sooo thats what I am gonna talk to you all about today!

On Thursday I had a kick butt interval hill workout on the treadmill!! It looked like this:

1st 10 minutes: speed 3.0 incline 15

10:  s- 5.5 i-15

17: s- 3.5 i-15

18: s- 7.5 i-15

19: s- 3.5 i-15

20: s- 8.0 i-15

21: s-3.5 i-15

22: s-8.5 i- 15

23: s- 3.5 i- 15

24: s- 9.0 i- 15

11: s- 3.5 i-15

12: s- 6.0 i- 15

13: s-3.5 i -15

14: s-6.5 i- 15

15: s- 3.5 i-15

16: s- 7.0 i-15

17: s- 3.5 i-15

18: s- 7.5 i-15

19: s- 3.5 i-15

20: s- 8.0 i-15

21: s-3.5 i-15

22: s-8.5 i- 15

23: s- 3.5 i- 15

24: s- 9.0 i- 15

25-30 at cool down at speed 4 incline 15!

wheeesh this was a toughie but so good!!! I took the day off Friday which turned out perfect because yesterday I ran 6 miles in 55 minutes!!!! This was a pr for me!! Today I went to a Hot Power Fusion class because I was in need of a good stretch! This was a great class and left me quite the sweaty sweaty mess!

The rest of the day was spent doing work and watching football/movies! While you were sleeping was on… I LOVE that movie it reminds me of my mom because we used to watch it together!

For dinner I made Enchilada Rice! I got the inspiration from who else… Kristin at Iowa Girl Eats… yes most of my recipes come from here because the girl is a genius!

I adapted the recipe some so I will share what I did but go check out her blog for Enchilada Pasta!

Enchilada Rice:

3 c brown rice

2 large chicken breasts

1 zuchini, chopped

1 red bell pepper chopped

1 can Rotel diced tomatoes with green chilis

1 can Old El Paso enchilada sauce

I cooked the chicken in olive oil and garlic and basically… I wanted to eat the chicken on its own it was soooo good! After the chicken was done, while the rice was still going I threw the veggies in a pan and sautéed a bit, before I threw in the chicken, rice, and enchilada sauce!!

Add cheese and sliced avocado and you are good to go! This was the perfect cozy yummy meal!!!

Now I am relaxing in my new yoga pants… that I am kind of obsessed with so I will share them with you! They have Broncos stuff on the waist band… so cute! This is my first pair of yoga pants like this and I love them! And they were on sale at Victorias Secret for $20!!! yay!

And now I will leave you with some exercise quotes from Pinterest!!

Ok I’m out!! Have a good Sunday Night!! See ya in da am FOR HALLOWEEENN!! aka my favorite Holiday!!!


Peace, Love, and be Sperry!


Pumped about Pumpkin

It really has been all about pumpkin in the EDBS house lately!! Between pumpkin muffins, donut holes, and french toast, I have been using this fall favorite in most of my recipes!

This week is no exception!!! On Monday night for class I  made Mini Pumpkin Spice Donuts with a Maple Glaze! I got really excited about donut making and soooo last Thursday I went and bought myself a mini donut pan… OMG best thing ever.. mini donuts are the cutest thing ever.. and they are small so basically guilt free.. right? I adapted the recipe from Kristin’s recipe… and it got rave reviews!

Pumpkin Spice Donuts

130 grams (~1 cup) all purpose flour (I used white whole wheat)

1 teaspoon baking powder

1/4 teaspoon baking soda

75 grams (2/3 cup minus 1 Tablespoon) granulated sugar

1/2 teaspoon cinnamon

1/2 teaspoon salt

2 Tablespoons cold butter

1/4 cup buttermilk

1/4 cup pumpkin

1/2 teaspoon vanilla extract

1 Tablespoon pure maple syrup

1 egg

Preheat oven to 350 degrees. Sift flour, baking powder and baking soda into a large bowl, then stir in sugar, cinnamon and salt. Add butter and, using your fingers, work it into the dry ingredients until it reaches the texture of coarse sand. In a separate bowl, whisk together buttermilk, yogurt, extract, syrup and egg. Add to dry ingredients and mix together until just combined. Do not overmix. Transfer batter into a ziplock bag, cut off one of the corners, and pipe batter into a non-stick sprayed doughnut pan. Bake for 8-10 minutes, or until batter has set and is springy when touched. Immediately remove to a cooling rack. Dip warm doughnuts into maple glaze and allow to cool.

Maple Glaze

1/2 cup, maybe more, powdered sugar

3 Tablespoons, maybe more, pure maple syrup

Add maple syrup to 1/4 cup powdered sugar and stir until smooth. Continue to add powdered sugar until desired consistency is reached. Add more syrup if glaze gets too thick. Dip doughnut tops into glaze.

These were so yummy and the perfect quick breakfast or snack… because they are baked… and I used whole wheat flour… so they are healthy?

Tonight for our double class tomorrow I made Pumpkin Snickerdoodles!!!! Yea they exist… and they are the BOMB

Pumpin Snickerdoodles

2 3/4 cups all-purpose flour
2 teaspoons cream of tartar
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon pumpkin pie spice
1 3/4 cups sugar, divided
2 sticks unsalted butter, softened
1 large egg
3/4 cup pumpkin puree
2 tablespoons ground cinnamon
Preheat oven to 400 degrees Fahrenheit.

In a large bowl, whisk together flour, cream of tartar, baking soda,  salt and pumpkin pie spice; set aside.  In the bowl of a stand mixer fitted with a paddle attachment, cream the butter and 1 1/2 cups sugar at medium speed until light and fluffy, about 2 minutes. Scrape down the sides of the bowl with a rubber spatula as needed. Add the egg and beat at medium speed until combined, about 30 seconds. Add the pumpkin puree and beat at medium speed until combined, about 30 seconds. Add the dry ingredients and beat at low speed until just combined, about 30 seconds, scraping down the bowl as needed.

Place the remaining 1/4 cup sugar and cinnamon for rolling in a shallow bowl. Roll a heaping tablespoon of dough into a 1½-inch ball, roll the ball in the sugar mixture, and place it on the prepared baking sheet. Repeat with the remaining dough, spacing the balls about 2 inches apart

Bake the cookies, one sheet at a time, until the edges are set and just beginning to brown but the centers are still soft and puffy, 10 to 12 minutes, rotating the baking sheet halfway through baking. Cool the cookies on the baking sheets about 5 minutes; using a wide metal spatula, transfer the cookies to a wire rack and cool to room temperature.

These were delicious! I think everyone will enjoy them tomorrow! soft, chewy with a hint of pumpkin! Perrrrrfection!

mmmkay its time to do readings before bed time!! nighty night!!


Pumpkin French Toast!

Gooood morning!!!! It is a snowy one here in Denver this morning!!! It was so exciting to wake up an see the snow falling from my window! There’s something about snow that is so peaceful!!
Since I had time before babysitting and it was a cold snowy morning, I wanted a cozy warm breakfast to fill me up! Enter in Pumpkin French Toast!!! Holy moly was this good!! I’ve been on a definite pumpkin kick lately… As you will see later when I share not one but TWO more pumpkin recipes! Hey its fall after all! (hehehe)

Pumpkin French Toast
Two slices of whole wheat bread
2 egg whites
1/4 c pumpkin
1 tsp pumpkin pie spice
2 tblsp almond milk (or whatever milk you use!)

I combined eggs, pumpkin, almond milk, and spices in a bowl and then dunked my bread slices in! I cooked in my frying pan for a few minutes on each side, covered in butter and maple syrup and voila! Yummy pumpkin French toast served with strawberries!! This was the perfect breakfast and would be great for a post Thanksgiving or Holiday breakfast!!

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Now I am off to play with Emma!! I will leave you with pictures of the snow!!

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What’s the weather like where you are?!
Are you a French toast or pancake lover? I’m all for French toast!
Peace, Love, and be Sperry!

Let it Snow, Let it Snow, Let it Snow!

OMGOMGOMG… ITS SNOWING!!!! I know its only October… and Halloween is this weekend which makes cold weather less than ideal but I can’t help it.. I just love snow…. its so pretty and peaceful and nice… (remind me of this moment in February when I am tired of driving in the snow)

Knowing it would snow tonight I made the best comfort dinner I could! Tomato soup and grilled cheese! Liza and I were in heaven and it was definitely much needed!

Tomato Soup

1 (29 ounce) can diced tomatoes

1 (10.5 ounce) can condensed chicken broth, undiluted

2 tablespoons margarine

2 tablespoons white sugar

1 tsp garlic

salt and pepper to taste

In a large stock pot mix tomatoes, chicken broth, butter, sugar, onion and baking soda. Simmer for 1 hour.

Talk about easy and delicious! This was a hit with both of us and will be making a comeback during the cold months ahead! I also made a pesto grilled cheese sandwich with Whole Foods bakery whole wheat bread, provolone cheese and pesto! SOO yummy! It was the the perfect meal after a kick butt yoga sculpt class tonight! I had my favorite instructor whose class I haven’t been able to get to lately and it did the trick! It didn’t help that the class was super crowded… even hotter than normal! I was just a little bit of a sweaty mess.. attractive no?

Now I am relaxing nd watching the snow out my window… about to go to bed!

Have a good night every body!!!

What is your  favorite comfort food?


Peace, Love, and be Sperry!


Things I learned in class and on Pinterest!


Sorry once again (millionth time) for the blog absence! I have been kind of having a few breakdowns about how much I have to do/doc apps/life etc and so blogging has been difficult! Im in a bit of a pickle with my doc apps sooo hopefully I can clear that up and be able to finish my apps! On the bright side my bestie from HS was here with her bf!! We had a really good weekend… Saturday night was a little rough but the rest of the weekend was great!

And best part of the weekend? My friend Elana got engaged!!!!! YAY Congrats Lana and Mike!

They are so cute!!! And of course we celebrated with College Football and lots of dancing!



So now lets talk about things  I learned in class today!

1. When we are stressed or  feeling bad we tend to do what feels good instead of regulating ourselves… such as eating 10 cookies even though we are trying to cut back on sugar or junk food. We can even allow ourselves to be “snappy” or abrasive with others close to us because we are so deep into our negative emotions that we cannot focus on the correct way to act with people in social situations. It is important than to be aware of emotions and situations before they happen! If you know you are in abad mood or something may put you in a mood, try and take a moment to evaluate whether you should actually put yourself in that situation, or something you can do to head off a negative emotions!

2. Take a break! When you are working towards a dream or a goal, or really anytime you feel overwhelmed or stressed or sad.. TAKE A BREAK!  This is sooo important especially for me and my classmates who are at our breaking points now! Go for a run, call your mom or best friend, watch a tv show, etc anything that allows you space or time to revisit your dream or goal, refresh, and be able to start again with a clear mind!  Take time to experience you emotions, and deal with them constructively so that you don’t become overwhelmed with them!

3. Develop good communication! Don’t just talk about yourself, ask questions and breathe! You don’t always have to be the one talking… silence is ok and can actually strengthen relationships and communication if you take silent time to reflect and process the conversation!

4. Be genuine and empathetic.. don’t be fake… no one likes someone who is fake

5. Be trustworthy! You want to trust others… so make it possible for them to do the same

And now for the lessons I learned on Pinterest today!

Goodness I LOVE pinterest!! I have some really good fitness quotes I want to share with you later!! And I have a recipe toshare tonight! Yay! Ok now I need to go pay attention in class… or not but pretend that I am.. This professor is a piece of work.. oyyyy

How do you deal with stress and emotion?
Peace, Love, and be Sperry!

Smile, It Makes It Easier

True Story.

My yoga instructor today said this many times.. Smile, it will make it easier! It really did, but thats not it… I was thinking about it and in general that statement really does work! Smiling through the pain is tough but studies show that smiling actually does improve your mood, and it can never hurt to share some sunshine can it?

So next time you are having a bad day, or in a tough work out, just smile… it really will make it easier!

or just look at this little guy! Man I want a puppy!!!


Today was my first yoga class in like two weeks! Bahhh.. I will definitely be feeling this tomorrow! The instructor was tough and with my new schedule this class will be replacing my old favorite class fo sho!

I came home and reheated some soup and on the side had two pieces of cheesy garlic bread! YUMMM I LOVE leftovers… especially on cold long days… definitely comfort food! And I needed it today! Once again I am having stress spirals about PhD and my future… yay for second guessing myself… again.. But I have sucked it up and I am going to do it… so hopefully all the stuff that I am being stressed out about will resolve itself and I will have no more worries! After all I now have three apps in progress and am only going to apply to about 2 more! Yay there is kind of an end in sight!

Super bright side? The Bestivus comes this weekend with her boy!!!! Yay for HS reunions and fun in Denver!!!

cutest ever!!!!

Ok now I will leave you with some fun quotes to make your week better!

This eight year old is sooo wise
You know this one is my personal motto with Twink and Collen… SO TRUE

This one is pretty apt right now… and so true.. we forget this often

Ok I will leave you with that one because it is hilarious! And I always like to leave on a good note!

How is your week going?!


Peace, Love, and be Sperry!

The Best Chicken Recipe… And Treats Too!!!

Hello hello hellooooo

Boy do I have some GAAREAT eats for you tonight! Literally…. my stomach is the happiest part of my body right now!

But first todays work out:

Since I was feeling blegh earlier I wasn’t up to yoga to a run so I did a 45 minute walk on the treadmill on 15 starting out with 10 min on 3, 10 minutes on 3.5, 10 minutes on 4, 10 minutes on 4.5 then a cool down on 4

I came home and got straight to work on dinner before starting on my treats for class!

Dinner was made easy by prep earlier today! I took a leaf out of Julie’s book and made crock pot pulled buffalo chicken!! I placed five chicken breasts in my crock pot this morning with about 2 cups of chicken broth and left them all day! When I took them out at five they shredded right up…the broth absorbed right up, and combined with my favorite buffalo wing sauce this chicken was probably the best chicken I have had in a LONG time! And it is so easy… just chicken breasts and broth! I definitely recommend making this!

I then combined it with chopped lettuce, carrots, tomatoes, avocado, cheese, orange peppers and yogurt ranch dressing to make a Buffalo Chicken chopped salad!

Then I got to baking…  PUMPKIN DONUT HOLES!! And HOT CHOCOLATE COOKIES!! sorry I am just really excited! two yummy wonderful seasonal treats!!

I made the Hot Chocolate cookies yesterday for baby bro and saved some dough to make today for class tomorrow! I got the recipe from pinterest!

Recipe: Hot Chocolate Cookies with Marshmallows

Inspired by Baked Bree

2 sticks butter

1 cup sugar

2/3 cup brown sugar

2 eggs

1 teaspoon vanilla

3 1/4 cups flour

1/3 cup hot chocolate mix

1 teaspoon salt

1 1/4 teaspoon baking soda

2 cups mini marshmallows

In a mixing bowl, cream together butter and sugars until fluffy. Add eggs and vanilla and mix until well incorporated.
In a separate bowl, stir together flour, hot chocolate mix, salt and baking soda.Slow add the flour mixture to the sugar mixture. Mix until well blended.Place by rounded teaspoon onto parchment lined baking sheets.
Bake at 350 for 10 minutes or until slightly firm.As soon as you remove the cookies from the oven, begin topping with marshmallows.After cooling for a few minutes on the baking sheet, move to wire wrack until completely cool.

These cookies were amazing… reminiscent of hot chocolate! Especially with the marshmallows on top!

Yesterday I saw the recipe for baked pumpkin donut holes…. and I knew I NEEDED to make them for class asap… and so that is just what I did!

Maria did it again with an amazing recipe! Seriously the woman is my hero!

Baked Pumpkin Donut Holes

For the Donuts:
1 3/4 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoons cinnamon
1/2 teaspoons nutmeg
1/2 teaspoon allspice
1/8 teaspoons ground cloves
1/3 cup canola oil
1/2 cup light brown sugar
1 large egg
1 teaspoon vanilla extract
3/4 cup canned plain pumpkin (not pumpkin pie filling)
1/2 cup milk

For the Coating:
4 tablespoons unsalted butter, melted
2/3 cup granulated sugar
2 tablespoons cinnamon

Preheat oven 350°F. Spray a 24-cup mini muffin tin with baking spray and set aside.
In a medium bowl, whisk together flour, baking powder, salt, cinnamon, nutmeg, allspice, and cloves. In a separate, large bowl whisk together oil, brown sugar, egg, vanilla, pumpkin and milk until smooth. Add dry ingredients to wet ingredients and mix until just combined.
Divide batter evenly among muffin cups. Bake for 10-12 minutes or until a toothpick comes out clean.
While the muffins bake, melt butter in one bowl and combine granulated sugar and cinnamon in another bowl. Remove muffins from oven and cool for 2 minutes. Dip each muffin in melted butter, then roll in cinnamon sugar to coat. Serve muffins warm or at room temperature.

These are soooo good! Liza loved them as well! So if you want a seasonal pumpkin treat for breakfast please try these!!! They will definitely make you smile!

Ok now that I have overloaded you with recipes I shall leave you to go finish watching Hart of Dixie and then go to bed… I’ve got another early early morning tomorrow!


Peace, Love, and be Sperry!

Blegh Morning

That describes both how I feel today and the weather… One big BLEGH! I woke up nice and early at 6 am to do morning drop off for my new family, and as soon as I got there I started to feel awful! I barely slept last night and it definitely caught up with me this morning!  So I went straight home at 8 am and passed back out! Now I am feeling better but still in bed… fail.. eventually I will get up and go to school to get work done!

Today Guiliana Ransic announced that she has breast cancer. I became aware of this from Julie’s post today! Guiliana is 36 years old, and her cancer was found during in vitro treatments. Most women do not get a mammogram until 40, and so it is important to be doing self-checks on yourself regularly!

We all know people who have been effected or who are suffering from breast cancer, and with continued awareness and support we can catch it early and fight it, like hopefully Guiliana will! My godmother, Barb, died of breast cancer when I was 16. She fought it for years, and unfortunately it eventually caught up with her. She left a young daughter behind, who has grown into a beautiful high school student now! Be smart, and get checked, and tell your loved ones to get checked as well!

Now for lunch….

Today I had a delicious “grown-up” grilled cheese with a side of soup from last night!

My sandwich was on homemade fresh, spelt bread from WF bakery. I put a slice of muenster cheese, and some shredded Italian blended cheese, with tomato paste, pesto, and sliced tomatoes. It was DELICIOUS! perfect warm lunch for a cold blustery day!

In other news… The Bears won!! Finally we no longer have a losing record! Weee!

Ok off to get myself ready to leave my apartment!


Peace, Love, and be Sperry!

Sunday Night Football And Yummy Yummy Soup


It’s Sunday Night Football BEARS Edition!!!! WOOOOOOOO! I love me some Bears.. and today they are actually playing well… unlike the disaster that was Monday Night Football against the Lions…. that was hard… made even worse by the fact that I watched it with two Lions fans… and Connor decided to rub our  loss in… hard… awesome


BUT Today we have our stuff together…. and the Vikings aren’t very good this season SOOOOO hopefully we can get a W!

In ozzer news I have a bomb recipe for you tonight!!!! Italian Ribollita Soup!!

Ribollita is a soup comprised of “leftovers” It is basically a veggie soup with bread in the soup which gives it a delicious, rustic, and homey taste! It also reminds me of Florence and this restaurant ZA ZA which had the bestttt ribollita ever! My mom used to always get it when she would come visit me! I saw a recipe for it on Pinterest and knew I had to make it for this week!!! yay!!

Ribollita Soup

from the kitchn

serves 4 to 6

2 tablespoons olive oil
4 large garlic cloves, chopped
1 medium onion, chopped
2 carrots, peeled and chopped
2 celery ribs, chopped
1 dried bay leaf
10-ounce bag frozen spinach
2 cans cannellini beans with liquid
6 cups chicken stock (or vegetable stock, for a vegan adaptation)
One 15-ounce can (1 3/4 cups) tomato pureé
9 ounces day old bread, torn in pieces, about 3 cups
1/4 cup fresh basil, chopped
Parmesan, grated (optional)

Heat a heavy-bottomed pot over medium-high heat. Add oil. When the oil is hot, add the garlic, onion, carrots, celery, and bay leaf and season with salt and pepper. Sauté until softened, 5 to 7 minutes. Add the frozen spinach and sauté for a moment to break up any large clumps.

Add beans, stock, and tomato pureé. Bring soup to a boil. Stir in bread and reduce heat to a simmer. Cook until soup thickens slightly. Remove from heat and stir in chopped basil. Remove bay leaf and serve topped with grated Parmesan.

This was soooo good!!! And of course paired with a glass of my favorite Red Velvet Wine from Cupcake!  Literally I am obsessed and it is my new favorite red wine!!

Before dinner, I went for a walk around my neighborhood and loved seeing all the fall colors!!!! Sooooo pretty! It has been a pretty good day here, with work being done, cookies baked, a nice trip down to Boulder to see the baby bro! And now soup, wine, the roomsicle, and da BEARS!!!

Ok now off to enjoy the game since we are up 23-3!!! Yay!!!

Did your team play today?

What is your favorite soup recipe?


Peace, Love, and be Sperry!

All About The Uniforms

Here is a post from my grad program’s blog that I wrote and wanted to share with you today! It is a little different from what I usually write so I hope you enjoy it!!! and check out our blog to learn more about sports psychology!

Long have we noticed The University of Oregon Ducks parade around there field in their fashy, ever-changing uniforms with the iconic winged shoulders. They make a statement on and off the field with a vast array of uniforms provided by Nike, wh sponsors the team. Each week we speculate what will come next, and now it is no longer just the Ducks we will be speculating about.
This season marks a changing tide in College Football, one where fashion takes it’s place in athletics and causes the fans to wonder what will happen next? This new trend of flashy, changing uniforms has been evident since the first weekend of the season when University of Maryland stepped out in uniforms showcasing the Maryland State Flag on helmets and gloves, making the Terrapins look like chess played assembled on the field. However the Terps don’t just showcase their State pride with their uniforms, they also show off their school pride as well. Other sets of their uniforms have Terrapin shell patterns on the helmets and shoulders, taking the winged shoulders concept even further.
This weekend many teams dipped their toes into the uniform pool to pull out flashy duds of their own. Michigan hoped to stun in Spartan Stadium for their Rivalry game against Michigan State, however they were left looking like bumbling bees on their navy and yellow stripes, as MSU took home not only the Paul Bunyan trophy, but they won the fashion war as well. Their dark greenNike Pro Combat uniforms accented with gold  were reminiscent of another era, and definitely stole the show.
The gloves of these new uniforms may be my favorite part! Something about them just screams power and performance, and gets me pumped up to watch the players! It adds an extra dimension to the uniforms and makes me wish even more I had an actual team that I supported! I feel that fans of the teams can also take pride in the uniforms, and further increase their team spirit and love of the team.
During the pre game coverage yesterday, ESPN did a segment on college uniforms and the new trends in the sports. There are now designers who collaborate to design the uniforms sponsored by companies such as Nike and Under Armor, and players have strutted their stuff on the catwalks to show off their new gear to the approval of these experts. Not only that, but Erin Andrews appeared on Fashion Police, for a segment dedicated to College Football gear. Fashion Police is a show on E! that follows celebrity trends and fashions, and gives out best and worst dressed titles. It was quite a change for them to do this to football teams, as rarely do they discuss athletics on the show. This brought even more awareness to the uniforms and College Football itself, and also allowed a whole new audience to become acquainted with football.
The part of the segment that resonated most with me, was a discussion about how the uniforms make the players feel. The uniforms are a source of pride, they know they look good, and that knowledge transcends to feeling good, and playing better with confidence. This is such an interesting concept because can a uniform really make a difference?And if so, then what about teams like the Penn State Nittany Lions? Joe Paterno has refused to change uniforms and give in to flashy trends, as well as not allowing names to be on the back of the uniforms. Will PSU suffer because they haven’t joined the fashion party?
If you want to watch the segment here it is!
I look forward to seeing more of these uniform debuts in the upcoming weeks, and seeing if uniforms really do make the difference.
What do you think of the new uniforms?
Peace, Love, and be Sperry!