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Simple & Delicious Banana Protein Pancakes

9 Apr

These are delightful little pancakes that resemble banana bread and are a great choice to make for breakfast or even a yummy snack.  Only 4 simple ingredients to make them which makes them even friendly for a healthy diet.  Hope you enjoy!

In a blender:

3 ripe bananas

6 egg whites

2 cups of old-fashioned oats

1/2 cup of water (or maybe more depending on the thickness of your batch) Batch should not be runny-should be almost the consistency of cake batter.

**Optional ingredients***

1 pack of no calorie sweetener

1 tsp. of baking powder for extra fluffy pancakes

Blend well in your blender for 60 seconds.

Use either a skillet at 325-350 degrees or  a pan over medium heat.

To serve, you can do the simple sugar-free syrup or you can spread natural organic peanut butter like  Adams 100% natural peanut butter, along with slices of banana and sugar-free syrup  on top (my husband’s favorite way to eat them).

Karly Beth~

Time…Keeps on Ticking

8 Mar

Check out my newest blog post with  Emerald Cup is just 6 weeks away!!

Karly ~

The Big Race.

16 Feb

Alright, so it was the big day.  First 5K in this decade. Officially.

It was pretty warm in Portland that morning, roughly 40 degrees or so.  Much warmer that the teens and twenties I had been running in at home.  I didn’t even need gloves or a headband!!  I showed up to the race an hour early to get registered, pin my number, and pick up my sweatshirt.  Not too many people, at this point  and I was doing okay.  I had to warm up so off I ran leaving the bagels, water, and homemade cinnamon rolls behind.

By the time I arrived back at the race headquarters – there were loads of people, and I needed to find the potties.  I was getting nervous.  One bathroom break down, I began to assess the competition – here is where I became scared.  There were people there in the latest most expensive running gear you could buy.  They were doing fancy stretches, and sprints, and moves of which I have never seen the likes.  I thought I was totally out of my league, and I needed another bathroom break.

After another break (or three), I decided I should try to line up, and before you know found myself towards the front of the line.  I thought great.  I am going to get trampled by all these fabulous runner – so I did what any insecure – incredibly nervous – person might do… started checking out everyone’s shoes.   It was then it hit me – they all had bright, white, shiny shoes.  They may look the part, but I wasn’t too sure that they actually put in the time on the track (if you know what I mean.)  My shoes, on the other hand, were a softer, darker, dingier gray than the others.  It’s was then that I thought I had a chance.

The start buzzer went off, and I ran ahead – remembering not to sprint and to keep a steady pace.  The trampling that I thought was coming never came, and I even passed some the 8K runners that took off five minutes before us.  The whole race I was fighting these two fellas who would slow down and speed up as they saw me gaining on them.  Finally, in the last 100 yards – I took off at a dead sprint and passed them both.  I couldn’t breathe, but I had beaten them!  Finished in 25:07 and a smile a mile wide.

On the walk back to the hotel I had a run in with a local homeless person (because these things ALWAYS happen to me).  He looked a lot like Santa, but with a yellower beard and one swollen shut-eye.  He took one look at my badge and said, “What’s that about.” 

I smiled and said, “I was in a race.” 

He said, “and you were 119?”

“Yes, sir!”

“Well, did you win??”

“I was just running against myself – so I sure did!!”

and with a snarl of his lip, and fist ala Tony the Tiger he exclaimed with all his might, “GRRRRRRRR, GO GET EM GIRL!!”

He totally made my day, and if I would have had any money on me it would have been his!!

The only downside was that they listed my official time wrong, and that the sweatshirt was purple.  I will still survive.  Turns out, even with the new updated bogus time (they finally updated it from an hour, but still didn’t have it right) I came in 35th out of 466, and first in my age group. 

I will be back!!

Until next time – go get em!!


Happy Birthday to Someone Special to Me…

6 Feb

I want to wish my Grandpa Archer a Happy 89th Birthday today!  My Grandpa is very special to me and has taught me a thing or two about hard work, dedication, and never giving up. It’s the Archer way.  These past few years have been difficult to say the least for my Grandpa, but he has pushed through and takes each day at a time.  He inspires me to live each day to the fullest and to never give up, no matter how hard things get or what obstacles come my way.   I am so thankful to have my Grandpa in my life and I just want to share that with everyone around me.

I love you Grandpa.  Happy Birthday!  May your day be filled with love, laughter and sunshine. 


Karly Paul


29 Jan

Today’s topic is motivation.  Why do we do what we do and what motivates us to continue moving forward?  This subject is on my mind because a friend of mine made the comment that she would like to find the secret to motivation.  Well, it got my wheels turning!

There is no real secret to motivation.  It is different for us all, just like everything else in life.  What motivates me, may not motivate the person standing next to me.  Sometimes, motivation, is several different things, working in harmony that keeps a person going, and sometimes, something so simple can motivate a person to accomplish amazing things.

What also dawned on me, is that motivation doesn’t always have to come from the  “because I want to achieve this goal” mentality.  Sometimes, it is driven by a different factor.  That factor, is “what I don’t want to have happen, if I don’t reach the goal I have set out to do.  That can be a driving force that is more powerful than anything.

I have plenty of the Don’t factors on my list.  For example, I don’t want to get sick, so I eat clean and exercise.  I don’t want to keep having my husband and I working multiple jobs to support our family so I need to study and get certified.  I don’t want to sit behind a desk 5 days a week for 8 hours a day for the next 20 years.  Sometimes, negative factors are necessary to give yourself a push.

I find that it is also important, to remember that the picture that is painted in our minds for achieving certain goals, may not come out exactly as we wanted.  Sometimes, we have to be flexible, and patient depending on what paths we cross along the journey.  The important thing in the end, no matter how you get there, that you reach what you set out to do, and that you are happy with your results.  Don’t forget to hold onto faith and believe in yourself,  because without these two factors, nothing seems possible, but with them, ANYTHING IS POSSIBLE!

Have a beautiful weekend everyone,

Karly ~

New and Improved Running Playlist!!

28 Jan

Every now and again, I have to update the shuffle.  I know it’s time when I log my runs by which songs I’ve heard, and not by the time on my watch.  To be honest, I like my running playlist to be a tad bit, oh… trashy?!?!  I want to be able to break out into fancy dance moves at a moments notice.  (This is why I will never run, on a treadmill, at the Rec Center.)

So here you are, in no particular order – my new running playlist:

1.  Break Your Heart – Taio Cruz

2. We No Speak Americano – Yolanda Be Cool (great running song, not such a great song to set your alarm to… just sayin’)

3. Tonight – Enrique Iglesias

4. Sweet Disposition – Temper Trap

5. Just the Way You Are – Bruno Mars

6. Marry You – Bruno Mars

7. King of Anything – Sara Bareilles

8. Love the Way You Lie – Eminem

9.  Yeah 3X – Chris Brown

10. Who Dat Girl? – Flo Rida

11.  Best Cool Down Song EVER – Make My Dreams – Hall and Oates

There you have it folks.

May your playlist be filled with music that inspires fancy dancin’.


Oh, you crazy little wall.

26 Jan

The first time I encountered the “invisible wall” I was in my 10th grade French class. I got in trouble for coming in late, and breaking through the invisible wall. You can imagine my surprise, confusion, exasperation… I really, thought I would never encounter this wall again.

Imagine my surprise when I met its older, meaner brother head on last weekend. I had a 70 minute run, and didn’t think much of it. That’s 8 miles – no biggie. The weekend before I banged out 7 miles, easy. as. pie.

Mile One: Whoo-hoo.

Mile Two: Whoo-hoo.

 Mile Three: Whoo-hoo.

Mile Four: Whoo-hoo.

Mile Five: Yay.

Mile Six: Huh… Mile Seven:

Wait a second….

Mile Eight: Dear God, What have I done!!

Hi, my name’s Andrea, and I was an idiot. I admit – I didn’t eat right for this, and I paid dearly. If I would have been carrying my cell phone I would have laid down on the trail, and called Karly to come get me in a little red wagon.

Bonking, Hitting the Wall – call it what you want… it sucks. I don’t recommend it. No amount of groovy tunes will pull you through. Fueling your body to run long distances is no joke. I haven’t fully wrapped my brain around this, and so I have asked for help. Thank goodness I am learning this when my long run is 8 miles, and not 18.

I have another 7+ mile run tomorrow, and you can bet your biscuits I will be preparing much differently. Wish me luck!!

May your day be filled with premium fuel,


Sorry, I have been M.I.A. Lately…

23 Jan

I will admit, I have been “missing in action” lately.  I thought today would be a good day to update you all on what I am up to. 

First off, I have been busy with the usual mom and work roles, so nothing new there.  Recently, the boys and I posted on Facebook our first cooking show (Mama Karly’s Kitchen with Special Guests Felix & Fabian; aka Gomez Bad Boyz).  It was a lot of fun and I look forward to doing it more.  The boys also had a blast.

I am also working on creating a Vlog just to give my postings and updates some variety.  I am trying to come up with a catchy name and think I have finally found one.  I will start posting these up soon.

This week is a busy one.  Tomorrow is a typical Monday.  I have some cardio in the cards but that is it as far as gym time.  Monday’s are always a crazy mess at work so before I know it, it will be Tuesday and that means, Manuel and I will head to Spokane to meet with my surgeon for my laberal tear surgery consultation.  Appointments related to my hip always give me some anxiety as I have been through so many up and downs over the past 2 years.  As many of you know, I finally got good news, which was a final diagnosis that identified that I have had a tear all along and I am no longer a mysterious zebra:)   My anxiety now stems from how long they are willing to give me to hold off my surgery.  Surgery is a big decision that comes with other challenges, but in the end, it is the only way to fix my specific injury and since I literally have dreams of chasing after my kids in the back yard and running and sprinting, I am more than ready to get it done. I just hope it can wait until after Nationals in July.  2012 will consist of healing and regaining strength again.  I look forward to the possibilities after this.

I will also get a chance to meet with Jacques Pitcher, my coach from Team Pitcher, for a progress session.  This will be a good start to my beginning season and give us a solid plan to follow-up to the Emerald Cup. 

After this week, I will be in full gear for preparation for the Emerald Cup which heads off in Issaquah, at the Snoqualmie Casino, on April 15th.  Anyone interested in attending this show, please follow this link for ticket information.  Do note that this an event for people 21 years of age and above.  Figure takes place on Friday as this is a very big show.  Don’t delay as this show will sell out fast! 

The last thing that I am working on still, is getting my certification.  I will admit, I have been slacking and have made some excuses.  I have made a lot of progress these past few weeks but I am still not as far as I would like to be.  I have officially told myself to “Get my BUTT in GEAR!!”  This is one of those wake up calls to myself that this is all up to me and if I want to finally do something to help people and do something I truly love, than I need to get this done.  NO MORE EXCUSES!  This will mean that I will have to plan even more time out of my busy schedule to focus on studying.  Sometimes, I wish I didn’t have to work so much so that I could get this done sooner, but back to reality!  Gotta pay the bills!

Well, that is it for now.  In a nutshell…Family time, training & competition preparation time, study time, blogging time and work time.

I hope everyone has had a good weekend and that you all took sometime to do something that you love.

Karly ~

Fitness is Not a “One Size Fits All”

11 Jan

What I love about fitness… there are so many options of what you can choose to do in order to be active and fit.  It’s not a “one size fits all” deal at all.  You can lift weights, run, play sports, walk, hike, do yoga or Pilates, kick-boxing, cycling or a new form of crossfit which I just learned about yesterday.  Tabata.  My husband told me about this intense 4 minute workout called tabata and how it was supposed to be amazing and extremely challenging.  You can find different types of exercises on YouTube for example that incorporate this type of exercise.   Over 4 minutes, you do 20 seconds of work, followed by 10 seconds of rest and you repeat it until you are finished which ends up being 8 times.  During your work sets, you give it your all and go as fast as you can without sacrificing form.  Your goal is to of course survive all 8 sets, but to also increase your reps each time you do the exercise series again.  It is pretty awesome, and I hope that you will give it a whirl!  It’s a lot like HITT really, which is what I do for cardio.  Tabata is fascinating for sure, and holy wow, it is challenging!

You got it, I tried it today since I was home with a sick child and was feeling slightly restless.  I did  tabata squats and then some upper body exercises with my resistance bands using the same techniques!  Wow!  My legs and upper body along with my lungs were all on fire!!!!  It was great! 

I have attached a couple of workouts that we watched the other night just so you can get a feel as to what it is that I am talking about.

So, don’t give up if you haven’t found your fit activity just yet because there are so many options to choose from.  Don’t be shy to try new things either, because then you will learn what types of exercise you enjoy and which ones you don’t.

Until next time, try a new fit activity, you might just like it!


Why My Team is “Team Pitcher”

8 Jan

When training for a figure competition or bodybuilding for that matter, people often mistake that it is a very individualized sport.  Yes, there is some truth to it.  I am the one who pushes myself, makes the choices, does the exercises, follows the diet, but what people don’t realize is that there are others involved in the preparation. 

When I first started out, it was just my husband and I and I must say that Manuel has done a phenomenal job.  He is extremely supportive and  knowledgeable in how to properly build a physique.  He has been at my side this whole time and I really appreciate all the time and effort he has put into my preparation.  We have also learned a lot about diet through this process.  What we had no clue about, was what the whole competition scene was going to be like and what the rules and requirements were.  This, is how I met the Pitchers. 

We met in February of last year and Jacques taught me all there is to know about posing, additional diet tips, the NPC rules, what to expect at a show, how to prepare before, during and after a competition and let me tell you… I am so glad I had his help and I am thrilled that I am on board as a team member with Team Pitcher!

There is a lot of preparation that goes into planning a diet and training for a competition.  Even more challenging is that everyone’s body reacts differently and some of us have other complications like Lupus and injuries that makes the job of someone like Jacques even harder.  Thankfully, Jacques is very careful, a planner, and very knowledgeable in his field.   Never, ever, will you see Jacques hand me a rice cake with jam or peanut butter on it and tell me to eat it.  Nope, he is very concerned about making sure that I eat correctly and eat nutritious food that is beneficial to my body.  Strange and unhealthy tactics are not what he is about at all.  Careful planning, accountability, guidance, education,  and the ability to make tweaks in my diet and exercise to get the maximum results are what he is about.

What is even more amazing, is that we are 2 hours away from each other.  I made the trip up to do posing and detail work about diet and training for my very first competition, but everything else we have done has been over email.  Through this whole time, I have felt like he has been right by my side.  Listening and answering all the questions that my husband and I have and carefully planning the right strategies for me.  You know a personal trainer is exceptional at what they do, when they can get you great results by coaching you from 2 hours away. 

Why is it important to be apart of a team?  Motivation, support, honest feedback, diet planning, training, posing practice, and more.  There are so many details that you have to cover when you decide to compete.  Don’t do it alone.  Have the help and guidance so that you can enjoy and get the best experience you can out of your preparation and competition.  I know that I am apart of a team that is sincere and truly cares about the well-being of their team members.

1st Place Figure- WA Iron Man

If you are looking to compete, or are competing now and are looking for a supportive and amazing team to be apart of, than you need to check out this website and make your call to Jacques Pitcher.