4 Fabulous Pre-Workout Meals

Hi hummus lovas! Today we have my special lady friend Katie of She Rocks Fitness guest posting about some fantabulous pre-workout meals I work on allll the Alchemy shtuff! Can you believe we open in three weeks?! In case you missed it, I posted 5 Unhealthy Health Foods on her bloggy boo last week. Take it away, Katie!

Hi y’all my name is Katie and I am the owner of She Rocks Fitness! I am honored to be guest posting today for Alexis. If you don’t know anything about me, here it is in a quick nutshell…


I graduated from the College of William and Mary with a Bachelor of Science and major in Kinesiology, where I was also was a Division I Field Hockey Player. I am a certified NASM trainer, TRX Suspension Trainer, and also a certified Yoga Instructor. I am a runner, yogi, cyclist, and lover of healthy food, wine, cupcakes, dogs, and currently reside in Houston, TX. She Rocks Fitness specializes in at-home training, boot camps, and online training. She Rocks Fitness is also a blog that provides workouts, healthy recipes, product reviews, inspiration, and a glimpse into my personal journey. She Rocks Fitness believes that living a healthy and active lifestyle should be fun and never means giving up the things you love. It is about moderation and balance. Strong Is Beautiful! 

And now that we have that out of the way, we can FINALLY talk about FOOD, because I LOVE food and need food to fuel this active and crazy lifestyle that I live. Breakfast is by far my favorite meal of the day and I always look forward to it…One because it involves nut butter and two because it jump starts my day and workouts. With a healthy meal in my belly, I am a much happier person to be around, but I also know the importance of how it helps fuel my training and my body!

I tell all of my clients that what works for me, may not work for you, so it is important that you be patient and experiment with your food, to figure out what works best for your schedule, lifestyle, and training regimen. For example, I now know that I cannot have Greek yogurt before runs…it just doesn’t sit well, but helps me kick butt on the bike! And yes you will see that there is a LOT of nut butter, but that is what I like and what works for me. And yes I go through a LOT of nut butter…hey there are worse addictions I could have! Anyway, here are a few of my FAVORITE pre-workout meals that I make on a regular basis…The Apple Protein Pumpkin Smoothie is just seasonal, but when it is time for pumpkin I make this a lot! Anyway, take a peak…

Disclaimer: I am not a licensed nutritionist. Please remember that my nutritional tips and advice are from my own personal experiences, knowledge, and views. 

Apple Protein Pumpkin Smoothie

  • 1 apple
  • ½ c pumpkin
  • ½  c Greek yogurt
  • ½ c unsweetened almond milk
  • Lots of nutmeg and cinnamon
  • Spoonful of nut butter of choice

*Throw all those ingredients into your blender and ENJOY!*

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Blueberry Oats In “Almost” Empty Nut Butter Jar

  • ½ c oats
  • 1 T chia seeds
  • 1 c frozen blueberries
  • Dash of nutmeg and cinnamon
  • Water or unsweetened almond milk
  • “Almost” empty nut butter jar of choice

*Throw the first 5 ingredients into a bowl; heat up in the microwave; STUFF into the nut butter jar; ENJOY!* 


Protein Power Bowl

  • 1 c Greek yogurt
  • 1 T chia seeds
  • 1 tsp unsweetened cocoa powder
  • Serving of fruit
  • Spoonful of nut butter

*Throw all the ingredients into a bowl and ENJOY!* 


Coconut Flour Pancakes

  • 2 T coconut flour
  • 2 eggs
  • ½ c unsweetened almond milk
  • ¼ tsp baking powder
  • ¼ tsp baking soda
  • Couple splashes of water + cinnamon + vanilla + nutmeg
  • Serving of fruit
  • Spoonful of nut butter

 *Mix first 4 ingredients in a bowl; throw on the stove and cook like a pancake; top with toppings; ENJOY!*


That is all I have for you today…Simple…Healthy…Delicious…Quick…and my favorites to help me perform and feel my best!! REMEMBER to listen to YOUR body and what makes YOU feel good, both inside and out! Have a beautiful start to the new week! XOXO

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