• Stiff and Sore

    August 2, 2011

    I woke up stiff and sore today. Sunday’s long run and yesterday’s Carrots ‘N’ Weight workout left my body in no shape for a Body Pump class this morning. Instead, I swapped Body Pump for a 75-minute Vinyasa yoga class, which was a much better decision.

    The class actually ended up being more of a Power Flow than Vinyasa. We moved continuously from pose to pose, so there were a few times that I was sweating up a storm! My body enjoyed a good stretch, but I definitely felt like I got a solid workout at the same time.

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    This morning’s breakfast involved carrot cake! :mrgreen:

    So, I’m really loving these protein pancakes lately. I made them last week and then again today. They’re the perfect combination goodness for breakfast. Here’s why:

    • They’re fast and easy to make
    • Filling and satisfying
    • Nutritious
    • Packed with protein (duh!)
    • Customizable – the possibilities are endless
    • And tasty!

    Carrot Cake Protein Pancakes


    • 6 oz pineapple flavored yogurt (I used Chobani)
    • 1/4 cup liquid egg whites
    • 1/4 cup rolled oats
    • 1/4 cup ground flaxseed meal
    • 1 scoop vanilla protein powder
    • 1/2 tsp baking powder
    • Grated carrot
    • Pinch of ground ginger


    1. In a bowl, mix together ingredients.
    2. Preheat a skillet (medium-low heat), spray with non-stick spray, and pour in half of the batter while shaping it into a pancake with a spoon.
    3. Heat until partially cooked and flip pancake.
    4. Once cooked through, top with syrup, nut butter, fresh fruit or anything else your heart desires.

    Makes 2 pancakes

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    I drizzled a little maple syrup on my Carrot Cake Protein Pancakes, but, honestly, they really didn’t need it. They already had plenty of wonderful sweet carrot cake flavor in them.

    Last Night’s Dinner

    I didn’t end up eating dinner until pretty late last night, so I snacked on several (hundred) handfuls of Kettle Cheddar & Sour Cream potato chips.

    My gosh, Kettle makes the best flavors of chips! I swear, once I start eating them, I just can’t stop!

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    While making dinner, I sipped a Skinny Piña Colada.

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    Dinner was a BLT salad made with mixed greens, tomatoes, bacon, and a slice of French Onion Laughing Cow Cheese. Holy delicious! I loved all of the different flavors and textures… and bacon, of course.

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    Question of the Day

    Do you exercise when you’re sore from a previous day’s workout? If so, do you make your workout easier? What makes you take a rest day?

    P.S. I’m hosting a giveaway on Trading Up Downtown to win a copy of Mama Pea’s new cookbook and a Pea Prize Pack!

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    { 36 comments… read them below or add one }

    Christine (The Raw Project) August 2, 2011 at 12:42 pm

    The pancakes sound wonderful. I do exercise when I’m sure, but I try not to push it and rest the sore muscles. Last night my calves were really sore for some reason, so I worked out on an elliptical instead of running.


    Jess @atasteofconfidence August 2, 2011 at 12:53 pm

    I sometimes exercise when I am sore and sometimes take a rest day. It depends on how I’m feeling, but I usually don’t do any lifting.


    Chelsea @ One Healthy Munchkin August 2, 2011 at 12:56 pm

    I definitely take it easy if I’m sore! If I’m sore in my legs, I just do a light elliptical workout. If I’m sore in my arms, I do my normal cardio but don’t do any upper body weights.


    Kristen, Sweetly August 2, 2011 at 1:02 pm

    I can’t believe how perfect and pancakey those look with all those healthy ingredients! Wow. I wish I had a longer lunch break so i could go make them right now.


    Kristen @ notsodomesticated August 2, 2011 at 1:03 pm

    I don’t necessarily take a rest day when I’m sore … there’s just some days when you can feel that your body needs rest. Other days, I might walk or do so something light if I’m not feeling up for a “tough” workout. 🙂


    Samantha @ Running and Cupcakes August 2, 2011 at 1:05 pm

    I do exercise when I’m sore, unless I’m overly sore and feel like trying to workout will do more harm than good.

    I usually take a rest day when I’m feeling tired. And not just normal every day tired, but I need a break and some chill time tired.


    Steph @ Running in the Kitchen August 2, 2011 at 1:10 pm

    I usually exercise if I’m sore whether it’s a short run, long walk or yoga. I find that moving my body actually helps it recover faster.


    Sarah August 2, 2011 at 1:12 pm

    It depends. If I’m sore to the point of exhaustion I take a rest day. But if I’m just feeling tight/sore then I’ll just start my run off pretty slow and ease into it.


    Leslie (Food Lush) August 2, 2011 at 1:12 pm

    I must say – that cushion on your bench in the background looks awesome. So bright and cheery.


    Jamie aka "Sometimes Healthy" Girl August 2, 2011 at 1:14 pm

    When I’m sore, I like to get in a nice and easy workout on the elliptical – just to get the blood flowing. Being REALLY tired makes me take rest day.


    Emilie August 2, 2011 at 1:27 pm

    We recently made some tasty protein pancakes! These look delectable, too. Thanks!


    Roz August 2, 2011 at 1:30 pm

    Hi Tina, those pancakes look wonderful. Yay for the Vinyasa yoga. A perfect way to move sore muscles. (I did a flow class myself this morning because I overdid a swim yesterday). Have a great rest of the day.


    Alyssa August 2, 2011 at 1:40 pm

    Those pancakes sound delicious! 🙂 How sore I am is what determines if I work out or not. If I’m just a little sore, I’ll usually still exercise, but make it a little easier. Sometimes the soreness goes away while I’m working out, so I’ll up the intensity. But if I’m so sore that it hurts to even walk, I’ll just have a rest day so I don’t hurt myself even more.


    Ashley @ Coffee Cake and Cardio August 2, 2011 at 1:40 pm

    I think the best thing to do when you’re sore is to do a light workout. Whether it’s yoga or a mellow 30 minutes on the elliptical, I just find that my body heals quicker if I keep moving. Getting a good night’s sleep and staying hydrated is also key.


    Jackie @ That Deep Breath August 2, 2011 at 1:45 pm

    Kettle makes the best chips!! I love them. I exercise depending on how sore I am. I will usually always go to yoga because it helps stretch everything out and ease the soreness


    Kate (What Kate is Cooking) August 2, 2011 at 1:46 pm

    I take it easier when I’m sore, but I think working out really helps with soreness! When my legs feel dead, that’s when it’s time for a rest day 🙂


    Cait's Plate August 2, 2011 at 1:53 pm

    I need some more yoga in my life. I’m pretty stiff and sore too (from my short run!). Thank you for reminding me this needs to happen 🙂


    Lucia August 2, 2011 at 1:59 pm

    ohmygosh, I love protein/oatmeal pancakes! I first made them a couple weeks ago and now I can’t stop lol. There are so many variations, I love it. So far I’ve tried – apple cinnamon (grate an apple into the mix – yum!), peanut butter and banana, banana with walnuts and granola and of course I always add chia seeds. I’ll have to try the carrot cake version soon! 🙂


    Katie August 2, 2011 at 2:06 pm

    After having a running injury, I always listen to my body when it needs a rest day 🙂 Otherwise lots of foam rolling & stretching! I can’t wait to try those pancakes tomorrow 🙂


    Katherine August 2, 2011 at 2:11 pm

    Just a little BTW, I am following you now 😀


    Ali @ Ali Runs August 2, 2011 at 2:26 pm

    Kettle Chips are so so so addicting! I seriously can never stop at just one handful. And I still need to try the Skinny Pina Colada!! It just sounds too good to pass up.


    Hilary August 2, 2011 at 2:36 pm

    It takes a lot for me to take a day off. If I’m really sore, I’ll just adjust my workout/not do any strength training/use lots of Rub A5-35!


    Sarah @ Sarah's Modern Bites August 2, 2011 at 2:44 pm

    Tina, so great that you posed these questions today! This is something that I certainly have been struggling with. I am training for my FIRST half and have really been pushing myself. I don’t really work-out other then my running and occasional yoga. I have a 9-5 office job and get SUPER antsy to run EVERY day. This past weekend I really felt it. I was so so sore. i had friends in town from the Cape and we walked all over Boston… even that was borderline painful. So, now I know my limits… I need to supplement my running and have appropriate rest days… which is hard because I hate sitting down all day (I work mostly alone so sometimes I do squats in my office! haha) I guess I need to get into a routine where I go to a yoga class or something like that on my ‘off’ days. I’m learning! All I know now is I WISH I could run every day :/

    Curious, has Mal had those pancakes? If so, does he like them?? I know I would love them and my boyfriend and i are trying to cook more on the weekends (We have been going out A LOT)… they seem like they would be a killer post run breakfast that would be fun to make. 🙂

    Very creative salad by the way… perfect for a hot summer night!


    Tina August 2, 2011 at 2:53 pm

    @Sarah @ Sarah’s Modern Bites: No, he’s never tried them, but he’d probably like them!


    Emily @ Life on Food August 2, 2011 at 3:00 pm

    I am the exact same way with Kettle Chips. They are so good. I don’t even typically like potato chips but these I cannot resist.


    Shayla @ The Good Life August 2, 2011 at 3:47 pm

    I love taking a rest day when I’m sore the next day….or I adapt my workout to ease my sore muscles such as instead of a weights workout or hardcore cardio, I’ll go for a walk or take a yoga class 🙂


    Erica @ For the Sake of Cake August 2, 2011 at 5:22 pm

    If it’s REALLY painful, I’ll take a rest day, but most times I find that even light exercise, getting my body moving, makes me feel a little better!


    Hillary August 2, 2011 at 5:26 pm

    As hard as it may be, I always try to work out when I’m sore. It may be hard to get started, but once I’m warmed up, I forget all about the soreness!


    Emily August 2, 2011 at 5:42 pm

    Ive been meaning to try out these protein pancakes, they sound awesome 🙂


    Hannah August 2, 2011 at 6:43 pm

    I miss America’s flavours of Kettle Chips! We don’t have anything as inventive here. I still miss the jalapeno ones and the cheddar and beer ones 😀


    Gillian August 3, 2011 at 12:06 am

    stiff and sore… i know the feeling 🙂 i did 2 TRX training workouts today so i think that may be me tomorrow!

    yoga may be necessary in the near future 🙂


    Lexi @ A Spoonful of Sunshine August 3, 2011 at 3:08 am

    I love all things carrot cake. Maybe that’s what makes your blog so awesome? 😉


    Corey @ Learning Patience August 3, 2011 at 8:28 am

    Okay girl – Had to write you back – just posted ALL about thos Skinny Pina Coladas!!!! HOLY MOLEY – those rock! My husband is a total pina colada expert and he LOVED it – thanks for saving him tons of fat and calories – we just found our new welcome to trinidad cocktail!



    Kelsey August 3, 2011 at 2:47 pm

    I’ve been obsessed with Kettle Chips lately too, I love the BBQ ones.


    Emily @ Comfortable Home Life August 3, 2011 at 6:47 pm

    I love, love, love Kettle Chips. I buy them very infrequently because I can easily eat the whole bag in one sitting!

    I sometimes exercise and I sometimes don’t if I’m sore. Usually the soreness is an aching to stretch out, so I’ll do some light exercise. If I’m super sore, I’ll take the day off.


    Honey @ Honey, What's Cooking? August 4, 2011 at 10:59 am

    This looks amazing. I have a different carrot cake pancake recipe bookmarked that i can’t wait to try. your version looks great.. will consider this one too. 🙂


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