A Wonderful Waffle Wednesday


In case you don’t have me on Twitter or Facebook, this is the e-mail I got shortly after hitting publish last night.

I am calm about it now but you better believe I freaked out!!

Oh screw it, I’m still freaking out!!!!

I legitimately believed that I wasn’t going to get the 80% required to pass my personal training exam. I was worried about paying the extra $100 to do it again. Embarrassed over how I would explain to people that I’m a fitness delinquent.

Needless to say I’ve been on cloud nine all day. I didn’t even realize how stressed I was about the thing!

I still have to do my practical exam next week. This will consist of taking one of my friends through a fitness test and hour-long training session while my PRO trainer watches and grades me. I’m practicing tomorrow with a couple girls after work. I still need to learn all the proper spotting techniques. But I’m feeling a lot more optimistic about this one. Although, I must say, being watched like a hawk for an hour is nerve wracking, especially for a girl who suffers from serious social anxiety.

Woke up this morning with a big grin on my face. A beautiful day outside and Waffle Wednesday!

The usual protein waffle recipe (equal parts oatmeal, cottage cheese and egg whites). I’m obsessed with crispy waffles, and each time I leave them in the iron for juuuust a little bit longer. I almost burnt them today! But they were delightfully crispy.

IMG_5942 IMG_5944 IMG_5946 IMG_5950

Topped with lemon flavoured yogurt, almond butter and All Bran Buds. I never buy flavoured yogurt, but it was on sale during a moment of weakness. Yoplait Source brand, tasty.

Snacks today were my new homemade chocolate banana peanut butter protein bars. Got that?


  • 2 cups rolled oats
  • 4 scoops (120g) chocolate protein powder
  • 1 tbsp unsweetened cocoa powder
  • 4 tbsp crunchy peanut butter
  • 1 tsp banana extract
  • 1 heaping tbsp chocolate chips
  • 2/3 cup water

Mixed and mixed and mixed in a bowl until the protein powder was all dissolved, yet still super thick and sticky. Flattened into a 9×9 pan, hardened in the fridge, and cut into 8 bars.

Loooove the extra cocoa powder in these, but I am still on the fence with banana extract. It tastes booze-y! (actually, so do bananas sometimes) I think some banana baby food would be much better ;)

Oh, and in case you haven’t noticed, today is a rest day. But I went on an hour-long walk with a co-worker at lunch and it was awesome. It’s so nice to get a shot of fresh air midday, and I got back to the office feeling energized for the afternoon. I highly suggest a noon-hour power walk!

I took the pup for another mini-walk once I got home (rather, he took me). I spent the whole time dreaming up ideas of things I could make for supper with the random ingredients I had on hand. Here’s what I came up with:

Okay, totally random, but totally delicious! I cooked up some butternut squash and chili powder in the microwave. Added it to a skillet with Yves Mexican veggie ground beef, onions, green pepper and salsa. Then topped with a fried-egg. Kind of along the lines of a wonky Mexican hash.


Um, yeah. It was good. Real good. Random ingredients make the best meals.

Speaking of which! I lovedlovedloved hearing about all of your favourite food pairings! Here is just a snippet, but I highly recommend going back to read them you want ideas:

  • Apples + Sardines (John)
  • Ham + Cheese (Cassie)
  • BBQ chicken+ Feta cheese (Lori)
  • Popcorn + Tabasco (simplyshaka)
  • Peanut butter + Pickles (Madeline)
  • Salmon + Dill (Hallie)
  • Squash + Hummus (Alyson)
  • Nut butter + Honey (Diana)
  • Haagan Daz coffee ice cream + Magic Shell (Angela)
  • French fries + Chocolate milkshake (Angharad)
  • Muffins + Milk (mashed together!) (ellie)
  • Chili + Cornbread (janetha)
  • Chicken + Red grapes (Diane)
  • Cashew butter + Spoon (Erin)

That’s just a fraction of them!! A lot of classics, and then some wonderful ideas for new things to try. Peanut butter and pickles at the top of that list I think. Maybe a pickle peanut butter? ;)

If you’re looking for something else to read, The New York Times recently featured an interesting article on the role (if any) exercise plays in weight loss, and the role it plays in maintenance. Basically, there is research out there that shows exercise is not necessary to lose weight, but helps a lot in weight maintenance. I actually agree with this, as I didn’t exercise a lot during the period where I lost most of my weight. However, I do think regular exercise has been the key to my maintenance. I love to eat, and it allows me to do that. Plain and simple.

Last but not least,  I must share this Bob Greene quote from an interview he did with Fit Bottomed Girls.

“The best advice I can give is to know the life you want, know that you deserve it, and go after it with a passion.” 

Amen Mr. Greene. Amen.


Question of the Day: What is the best advice you can give? Mine actually comes from a Lululemon bag: “Do one thing a day that scares you.” You’ll be surprised by what you’re capable of.

Posted on April 21, 2010, in Uncategorized and tagged , , , , , , , . Bookmark the permalink. 48 Comments.

  1. Ahhhhh congrats ,Susan! That is such good news :) I’m sure you’ll rock the practical part of the exam, too. Go for it! I totally want those waffles too, lol.

  2. Congrats!!! That is very impressive. You really know your stuff. People will be lucky to have you as a trainer :)

  3. Congrats on the great scores! You must be stoked- between that and Toronto you’ve got all kinds of things happening! Time to fire off the resume!

  4. Yay Susan!!!! I knew you would pass. You’re a smart lady!

    Waffles look yummy, as usual.

    Interesting about the exercise, because all last month, I lost 1 pounds. Now I have lost 2 in the 2 weeks I have been laid up, and I am not eating much less. Go figure.

    I love my new mantra “You never know who you are going to inspire on any given day”

  5. Congratulations!!
    Best advice? Live for today.

  6. Can you cook for me please, because everything here I am drooling over! :p And of course a HUGE congrats! So happy for you.. I think I decided to go with NASM.. but who knows, could change my mind before I have to decide (I gave myself a deadline of the end of the month, haha)

  7. Whoo hoo! Way to go! Almost a 100 on the written part. You’re awesome.

  8. CONGRATS !!!! you not only passed, but you pretty much got almost ALL of the questions right!! amazing job, Susan. I hope you are celebrating tonight!

  9. CONGRATS! That is SO SO excited how you passed and how well you did. I need to make those protein waffles, btw..they look SO good!

  10. CONGRATULATIONS!!! That’s wonderful!

  11. Congrats again! Those waffles look AMAZING! Can I say waffle maker as a graduation gift? lol

    I love that advice. I can’t think of any good advice off the top of my head but I think as cliche as it is “Live every day to its fullest” is a very accurate statement. Its really hard to fully follow but when you do its wonderful.

  12. Way to go! Did you spell your name wrong to keep you from perfect on the writen? :-)

    It’s never too late. Have a friend training for a triathlon now and he’s a year older than me.

  13. CONGRATULATIONS! That is such a fabulous news that you rocked your personal training test. I’m sure you will rock the practical exam too! Whooooo!

  14. Congrats on rocking the test! I also didnt exercise a lot when first losing weight but it has helped me maintain for sure.

  15. Well first of all CONGRATS! I am so proud of you. :)

    And for my favorite advice… I look to Jillian. “These results don’t come for free!” It’s so easy to believe that going through the motions will get us where we want to be. The truth is you have to push yourself!

  16. Congrats Susan!!!!!!!!!!!!!!!!!!!!!!!!
    you’re amazing and I knew you’d rock it!
    Best advice, if it’s up to be, it’s up to me.

  17. That quote is oh-so-appropriate for me right now (your Lulemon one)

    HUGE CONGRATS ON YOUR EXAM!!!!! Aaaaaah, not that I doubted you for a second, but confirmation of how fab you are is always good. So excited for you (and inspired by you…hehe, I have ideas mulling around in my head right now about something I am looking into…)

    RE banana extract tasting boozy- I find the same thing. Little investigation said that most extracts contain alcohol and need to be used in cooking to get rid of that taste. Have you tried it in oats or baking? The bars look insanely good to me! I have stopped using extracts for uncooked recipes- I swear that now I ‘know’ the alcohol taste will be there, it’s far more noticeable.

    Hmm. Best advice I can give: never, ever, EVER give up…

  18. Yayyy! Congratulations!!!

    Loooove the looks of those bars. Yum!

    And you say wonky? I say genius! That looks like an awesome vegi-hash and I may have to amke one of my own!!

    My best advice? Don’t let anyone, or anything stand in the way of your dreams.

    I didn’t, and look where it got me- an amazing city, doing only things I love. I’ve never been happier :)


  19. Hey, hey, just have to say congratulations! Good for you. I wish you were here, I’d hire you straight away!

  20. Congrats! :) I never doubted you’d pass! You know your stuff!

  21. Madeline - Greens and Jeans

    Yayyyyy Susan! That is so awesome! I think you need to celebrate with a peanut butter and pickles sandwich :)

  22. OMMMGG Susan I’m SO freaking happy for you! I obviously knew you’d pass, but I kept checking back on your blog to catch for an update. Seriously. My face lit up when I read that. Congrats, girl!
    And please – you’re gonna kill it on the practical observation :)

  23. erintakescontrol

    WOOOOOOOO HOOOOOOOOO on passing your exam!!! You will breeze thru your PRO training session!

  24. yayayayayyayayayya!!! good job!!!

  25. Great job on the exam!! You should be on cloud nine!

  26. congrats on the exam! NICEEEE

    and SO happy to make those protein bars! they look fan-freakin tastic!

    umm someone likes apples + sardines?? I guess to each his own, right?! (that does scare me thougH!!)

    your waffles look FABULOUS!

  27. CONGRATULATIONS SUSAN!!!!!! i am sooooo happy, excited and pumped for you. you are going to rock the practical, and then i am going to hire you to get me some guns like yours.

    waffles? yes.

    protein bars? yes.

    mexican hash? definitely yes.

    and i LOVE that quote by bob greene. so true. so true. the advice i can give? just be yourself, and never doubt that being who you are is better than trying to be anything else. its perhaps one of the hardest things you can do, but its sooooo worth it.

  28. Congrats on passing! Love that NYT article!!

  29. WOOHOO trainer Susan! One step closer…

    Hmm I think my best piece of advice is “fake it til you make it.” HA I tell people that a lot. I also really like this quote that I got during my stint at Weight Watchers (they have a bunch of good ones actually). It’s not only weight-related, I think. “If you always do what you always did, you’ll always get what you always got.”

    • Those are two of my favourites as well! Especially the first one – I’ll often pretend I’m more outgoing than I really am in social situations.


    And your waffles? look delicious!

    Wow, girl! I´m so happy for you!
    Thanks for sharing all those yummy food combos – they sound amazing!
    Have a great Thursday!
    Brazilian XOXO´s,

  32. Congrats!! And good luck on your next one- I know what it’s like to be watched like a hawk! When we did procedures in nursing we were watched like crazy.. and it was so nerve wracking! Especially when it was my first week.. ahhh!!

  33. Yay well done lady!

    Best advice – Never eat yellow snow! ha ha x

  34. Congrats on passing with a great score too!

  35. congrats again! impressive waffle but more impressive hash. i wish i could make runny eggs, they break EVERY FLIPPIN TIME! ok, 2 more from you. i am on a mission. a google reader mission.

  36. congratulations! and also all the eats look AMAZING! I love the protein waffles, and everything else!! go girl!

  37. I forgot to comment this post a while back… but I am serioussslllyyy in love with this butternut squash and egg combination. :) Can we be roommates Susan? Haha.

  38. I made these protein bars today, minus the banana extract. So good! How long do these last in the fridge?

    • Hey Laura! They last about 7 days in the fridge. I’ve kept them up to 14 days and they start to get a little dry around the edges. You can always put them in the freezer to make them last longer then move them to the fridge to thaw about before eating. Enjoy!

  1. Pingback: The Non-Training Training Program « The Great Balancing Act

  2. Pingback: The Great Balancing Act

  3. Pingback: Back in My Life!! :)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: