F&F Friday Favorites

Friday, we meet again.  My mind has been all over the place this week, especially last night.  Instead of trying to figure out how to get all my thoughts out, we’re gonna just do Friday Favorites today and leave it at that.

Friday Favorites

Here are 8 links that I really enjoyed this week!

Prevention’s view of the 10 most useless exercise machines, along with better exercises (usually bodyweight) to replace them so you can get more bang for your buck during your workouts.  My favorite useless machine is the seated abductor machine.  By “favorite useless machine” I mean favorite to shake my head at people using.  Ladies, if you currently work out on the seated abductor, shame on you. 
Any personal favorite useless gym equipment?

— I loved this letter to you, from you in Boston Fitness Magazine.  Pretty powerful.
Has anyone ever written a letter to themselves like this? 

— I already cut coupons, but probably not enough.  Here’s a great blog post on how to eat healthy but spend less.  It includes some grocery basics that I already do, but it has a lot of great coupon sites that I need to look over in more detail.
If anyone has any couponing tips for me, let me know! 

moving coupons

— A way to change up my go to workday breakfast perhaps?  25 uses for cottage cheese (besides with blueberries, cinnamon, and slivered almonds).
Can anyone add a 26th?

— Another food round-up post:  31 healthy snacks for fruit lovers.  As summer approaches, I definitely will be using some of these ideas!
What’s your favorite snack that involves fruit?


— Another fab post from Tina, on why injuries rock.  Injuries are definitely no fun, but this was a nice reminder of why we should embrace injuries and find the positive in them.
Anyone currently battling an injury?  Any lessons learned you’d like to share?

— Interesting perspective on high rep workouts.  I completely agree regarding not wanting to participate in challenges that sound like 100 pushup challenge or 300 squat challenge.  No thanks to overuse or imbalance issues.  Plank a day though, I’m not so sure.  I like planks too much.
Your thoughts?

— More love for Nia Shanks (featured this week on Living the Nourished Life).  She shared 6 myths about strength training for women.  I think I like an article like this probably every week.  It’s just mind boggling to me why people think these myths are true!
What’s a fitness myth you used to believe?

Plie Squat and Bicep Curl, Plus Upright Row

Anything you bookmarked or starred this week that you’d like to share?

Hope everyone has a fab Friday and a lovely weekend ahead… and don’t forget to enter my giveaway for a month’s worth of unlimited classes to The Studio Empower if you haven’t already!

My Favorite Healthy Breakfast Items

Let’s talk breakfast.

If you are a regular F&F reader, you know that my go-to weekday breakfast is low-fat cottage cheese topped with blueberries, unsalted slivered almonds, and a dash of cinnamon.  I mention it all the time.  I mean, have been eating this breakfast for years, and somehow I’m not sick of it.  But I do like to spice it up now and then!

My Favorite Healthy Breakfast Items:

— Multi-grain toast or sandwich thin with natural peanut or almond butter, topped with sliced bananas

sandwich thin

— Bowl of old-fashioned oatmeal.  The fix-ins always differ, but some of my go to items include berries, bananas, raisins, chia seeds, cinnamon, pumpkin pie spice, unsalted nuts, nut or pumpkin butter, shredded coconut, or plain Greek yogurt for extra creaminess.  Sometimes everything, but the calories in a loaded bowl of oatmeal can definitely creep up so I try to be mindful.


— Plain Greek yogurt with berries or banana slices, and a sprinkle of wheat germ.

yogurt parfait

— Scrambled eggs.  My favorite is mixing them with salsa for a punch of flavor!  This is usually a weekend or telecommuting choice because I don’t have time to eat breakfast at home on weekdays.

Scrambled Eggs with Ham and Salsa

— Protein pancakes.  This is another weekend choice.  There’s a bazillion ways to make protein pancakes, but some that I’ve posted on F&F before include apple cinnamon protein pancakes, banana cinnamon protein pancakes, strawberry banana protein pancakes, and whole wheat chia seed pancakes.

Whole Wheat Chia Seed Pancakes

Recently as part of my Sunday night food prep, I’ve taken to cooking a breakfast item that stays for the week.  Something that can also be enjoyed as a healthy grab and go snack for busy schedules.  Last week I made my co-worker Dawn’s banana bread muffins, the week before I tried out The Lean Green Bean‘s sweet potato banana bites, and the week before I threw together an oatmeal casserole.  I’m definitely loving having a bigger breakfast/snack item on hand, and it does switch things up from my usual cottage cheese!

When I posted the banana pecan coconut oatmeal casserole picture on my F&F Facebook page and on Instagram couple of weeks ago, I got tons of requests for the recipe.  Honestly I don’t remember where I got this recipe, but I switched things around a bit anyways.  Enjoy!

Banana Pecan Coconut Oatmeal Casserole

Banana Pecan Coconut Oatmeal Casserole


  • 3 cups old-fashioned oats
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 2 cups almond milk
  • 1 egg
  • 1/2 cup unsweetened applesauce
  • 1/3 cup plain Greek yogurt
  • 2 ripe bananas, mashed
  • 3/4 cup chopped pecans
  • 1 cup shredded coconut


  1. Preheat oven to 400 degrees.
  2. Stir together oats, baking powder, salt and pumpkin pie spice in a large bowl.
  3. In a separate bowl, combine the almond milk, egg, applesauce, and yogurt.  Then add to the oat mixture and stir until combined.
  4. Stir in banana, pecans and coconut.
  5. Spread into an 8×8 casserole dish and bake uncovered for 20 minutes.
  6. Remove from the oven, stir the mixture, and bake uncovered for an additional 20 minutes.  The dish will be done once lightly browned.

Banana Pecan Coconut Oatmeal Casserole

I love this dish because there are no added sugars!  A lot of the baked oatmeal recipes out there use a lot of added sugars or oils.  This recipe is definitely more nutritious and still tastes great.  It’s even boyfriend approved and takes barely any time to throw together.

Banana Pecan Coconut Oatmeal Casserole

Enjoy with more yogurt, fruit, chia seeds, etc.

Banana Pecan Oatmeal Casserole

I want to hear what your go-to healthy breakfast choices are.  Tell me in the comments, this way we can all share ideas!