Waffles and a Workout

Too bad it isn’t Wednesday or I’d have a pretty killer title Winking smile like “Wednesday’s Workout and Waffles” or something like that Winking smile Who doesn’t love alliteration? Winking smile Come on, admit it… we all do it every now and then!

I hope all of you who are celebrating Thanksgiving today are having a wonderful day and have bellies full of turkey by now Winking smile (I know that’s my favourite part of Thanksgiving! My Dad makes the best turkey you will ever sink your teeth into) As for the rest of us who already celebrated Thanksgiving, well, I hope your Thursday was fantastic and that you are enjoying all of the Thanksgiving blog posts by others as much as I am Open-mouthed smile They are kind of making me crave some turkey and cranberries Winking smile Oh, what a good combo…

In all seriousness, I have been waiting all day to write this post Open-mouthed smile 
I’m sharing a recipe and a workout Open-mouthed smile What could be better!? Food and fitness! Two of my favourite things Open-mouthed smile 

Do you all remember the glorious day when I shared my first waffle recipe?

Mmmm, those were some good waffles…

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However, since then, I have had more waffles and experimented a little more Winking smile And, as all of us foodies know, a little experimentation and creativity can lead to the development of some near-perfect recipes Winking smile 

With no further ado…

The Perfect Waffle!

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The Perfect Waffle

Makes 2 waffles

1/3 cup oat bran

1/4 cup almond milk

1/4 cup egg whites (2 egg whites)

Combine ingredients and pour into waffle maker sprayed with non-stick cooking spray.
I set my waffle maker on setting “4” and they were the perfect amount of crispy Smile However, waffle makers vary, so you will have to play around with the temperature Smile

I topped my waffles with white chocolate flavoured greek yogurt, banana slices, and blackberries! Pure perfection if you ask me Winking smile Now some food porn…

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perfectwaffle 005

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These waffles will be the ones I make for my Mom this weekend Open-mouthed smile 

Next up… my new workout!

To be honest, I hate changing my workouts. Reason? I stress too much about it. It sounds so silly, but I want to make the “perfect” routine each and every time I change things up, but in all reality, there is no such thing as the “perfect workout”. Of course you can google “the perfect workout” and results will appear claiming that they are it, but that’s not so.

In my eyes, if I am incorporating the “key” compound moves and feel fatigued after I complete my routine – I’ve got the “perfect workout”.
When it came to developing my new workouts I knew it was important for me to concentrate on implementing higher reps since I have been in the low rep range for quite some time now. Truthfully, I thought that if I did a workout consisting of 4 sets of 20 – 15 I wouldn’t be lifting “heavy”; therefore, I wouldn’t feel like I had a good workout.


Oh, we learn knew things every day Smile And that’s the beauty of life!

Despite all of my knowledge on the benefits of changing up your workout every 6 – 8 weeks, alternating between low reps and high reps, etc. I still was not pumped for my workout this morning, but I knew it needed a change because my old workout was becoming stale… (and I don’t want to hit a plateau either…)

So, to make things fun, I decided to change up the sequence of my exercises, but still keep the key compound exercises while increasing my reps throughout my entire routine Smile

I did my new quad focused workout this morning and I couldn’t believe how played out my legs were at the end! Seriously. I thought it’d be a cool idea to try out some lateral plyo step jumps in between some ab exercises at the end, but it couldn’t be done. I was that fatigued which was amazing Open-mouthed smile 
I knew I had a good workout Winking smile I definitely pushed myself! Let’s just say, sitting through six hours of class today felt so good and rewarding after this beastly workout Winking smile

High Rep Quad Focused Leg Day

Barbell squats 4 x 20, 15, 10, 10

Romanian deadlifts 4 x 15, 12, 10, 10

Leg press 4 x 20, 15, 10, 10

Leg extensions 4 x 20, 15, 12, 10

Split squats 4 x 15 each leg

One legged bosu ball squat 4 x 15 each leg superset with
Bosu ball crunches w/ knee tuck 4 x 24 (12 each leg)

And done! Remember to warm up and stretch before and after working out Open-mouthed smile It’s very important! Safety comes first Winking smile

Well, that’s all I have for you guys tonight Open-mouthed smile But, I have so many recipes to share with you, though and more workouts to come! Smile Tomorrow is chest and triceps training! Smile

Have a wonderful night friends!


Do you have a waffle maker?
Do you buy flavoured or plain greek yogurt?
I buy plain, but flavour it on my own Open-mouthed smile I actually have never tried the flavoured type!
Have you ever incorporated a bosu ball into your training?
Do you plan your own workouts or do you follow a plan already made?


I was so cold at school today and (as per usual) didn’t bring my purse to school and since I never carry money on me (horrible habit), my friend bought me a tea Open-mouthed smile I seriously think I would still be shivering if it wasn’t for that wonderful tea Open-mouthed smile Thanks Sam! xo


About Meg (A Dash of Meg)

Hello, my name is Meg. I am a 20-year-old passionate Foods & Nutrition student on my way to becoming a Registered Dietitian who loves food, cooking, fitness, seafood, and a nice cup of tea.

Posted on November 24, 2011, in Uncategorized. Bookmark the permalink. 38 Comments.

  1. Great waffles! I always buy plain Greek yogurt too, it’s so fun to add in tons of stuff….like peanut butter haha 😉
    Have a wonderful evening my friend!

  2. Yay! I’m so glad you enjoyed the new workout. Stop looking for the perfect workout!! There isn’t one. The whole point is to just keep chopping and changing your workout and break up your training into 6-8 week periods. If there was such a thing as “perfect” workout, you would never have to change it – and your body would never change either! The best thing about lifting weights is that you can experiment and try a whole bunch of different exercises and volume ranges 🙂

    What do you use to flavour your Greek yogurt? It’s funny you posted about this as the first-ever flavoured range of Greek yogurt has been released in Australia, and right this minute I’m off to go buy some! How spooky is that?!

  3. Mmm those waffles look amazing! I wish I had a waffle maker. 😦

    I buy plain NORMAL yogurt and strain it myself through a mesh strainer and a couple of paper towels – so much cheaper and tastier. I love its natural tartness!

  4. I do not have a waffle maker, but I’m a pancake kinda gal. I’ve actually spent all day putting together a weekly exercise plan for me. I want to build up strength again so it’s sort of a base/reconditioning plan until I can progress to something else. I think it’s good and I can’t wait to start 🙂

  5. Waffles look amazing Meg!

    Always learning something new from you 🙂 Never would have known to switch between low reps and high reps. Thanks for the lesson 😉

    ps: have a wonderful weekend with your mom xo

  6. This workout sounds awesome! I’m definitely going to give it a try. I love leg days!
    And your waffles turned out gorgeous! 🙂

    Before I switched to a vegan diet I LOVED greek yogurt. That’s honestly what kept me from being vegan for the longest time. But, So Delicious’ Coconut Greek-Style yogurt is AMAZING.

  7. Yum! Those waffles look great! What do you use to flavour your yogurt?? I’ve never seen white chocolate flavouring before but maybe I’m just not looking hard enough!

    Also – did you lower your weights for this workout in order to get more reps in there? I’m not sure I could pull off 20 reps with the weight I’m doing right now! I’m starting to hit some PRs though…feels good 😉

  8. I want a waffle maker…maybe I should add this to my Christmas list!?
    Your waffle look divine!
    I always get plain Greek yogurt. I’ve only ever tried a Vanilla Bean Flavored Greek Yogurt.
    Nice workout. Changing it up once in a while is a good thing otherwise you will get bored. I’m like you I used to stress over changing my routine but I like changing it up now!

  9. The waffles look great- you know how much I love my waffles for breakfast :)! I never add milk to my batter..maybe I’ll try replacing the 3rd eggwhite with milk tomorrow- thanks for the tip!

  10. OMG those do look like the perfect waffles! I’m really not a fan of the thick fluffy waffles, but these are so thin and crispy! I do have a wafflemaker, so this is a perfect excuse to dust it off and get some use out of it 🙂

    and congrats on the epic workout!!! no wonder you were sore after that, oh man. I sometimes get scared to change up my workouts too – well not with running, cuz I like varying speed and distance, but with cross-training I definitely get stuck in a comfort zone. But of course I always feel like I worked extra hard when I do change it up!

  11. The more I see your waffles, the more I want to add a waffle maker to my Christmas list! These look so good! And you MUST tell me how you got white chocolate flavoured Greek yogurt?? That sounds amazing! I buy plain yogurt occasionally to use for tuna salad or for Mexican bean and rice bowls, but I mostly prefer the vanilla kind.

    Have a great time with your mom this weekend. 🙂

  12. Do you have a waffle maker? Yep! LOVE!
    Do you buy flavoured or plain greek yogurt? I buy both….depending on what I am doing with it!
    Have you ever incorporated a bosu ball into your training? yes–great for core balance-we use it in my total body class…owie-and again–LOVE
    Do you plan your own workouts or do you follow a plan already made? depends. Today is supposed to be an arm day-but I got a teatnus shot-and it is kinda swollen and sore!!!

    How do you feel about cardio and lifting..do you like cardio AFTER lifting? or to “warm up”??

    • To be honest, I really really hate cardio. So in all seriousness, IF I warm up using a treadmill I will only be on for 5 mins! And the only other time you will catch me on the treadmill is when I do HIIT which is 2x/week and this only lasts me 15 – 20 minutes 🙂 (This also always takes place AFTER lifting, never before)

  13. I wish I had a waffle maker! Chocolate chip waffles are my weakness. Mmm. Making waffles reminds me of eating in the dining hall at college. I was a waffle master! (This was before I discovered my love of oatmeal though!)

  14. A waffle maker is on my wishlist! It’s one of those things I’ve always wanted but never actually purchased. Yours look great!

  15. Mmm I need to bookmark that recipe for when I’m not on my detox anymore! I don’t have a waffle iron… but I want a mickey waffle iron so badly 😉

  16. Plain greek yogurt. Speaking of which, I’m running lowwww… hmmmm
    These waffles look amazing Meg!!

  17. That IS the perfect waffle (just because it has blackberries on it! haha).

    I too hate changing my workouts because I Feel like the one I have incorporates all the important aspects, but I know it’s necessary because it’s good to give your body something different to do in terms of a workout!

  18. that DOES look like the perfect waffle 🙂

  19. A Tablespoon of Liz

    haha, I love alliterations! I also love waffles. Probably more than I love alliterations. They look amazing!

  1. Pingback: Reviewing November « A Dash of Meg

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