Hi, I'm Jenaé Frick and this is my blog. I'm a certified yoga instructor, and a certified NASM personal trainer. I'm also a new mommy! Welcome to my life! Click here to read more about me.









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Entries in recipes (7)

Overnight Oats Recipes made in HEAVEN!

I am SO EXCITED to share this incredible Overnight Oats recipe I made this weekend that I got from Alexandrea, my lovely friend on Facebook who shared it with me. Click here to see the original link where I got these recipes from The Yummy Life. Granted, I changed up some of the recipe ingredients to suit my own taste.

Overnight Oats is a protein-packed, fiber-filled, and low-calorie oatmeal recipe that you leave in the fridge overnight to soak up all the flavors and soften. It's got the texture of porridge and pudding in one. You can leave them in the fridge for up to 4 days.

They are filled with Greek Yogurt, Soy milk, honey and chia seeds. The chia seeds fluff up overnight and are soft by morning.

I made five different flavors: Mango Almond, Raspberry Vanilla, Peanut Butter Banana, Blackberry Walnut, and Banana Cocoa.

These babies are great for breakfast or a post-workout snack! I can't tell you how excited this week is going to be for me because of these little gems! I already had my first one this morning and O-M-GOSH they are DELICIOUS beyond description! No joking here, you've GOTTA try them!

Here are your basic ingredients that will be needed for ALL of the flavors:  

• Mason Jars size: Half Pint (8 oz) = 1cup

• Old Fashioned ROLLED OATS 1/4 cup (not instant, quick, or steel-cut)

• Vanilla Soy Milk 1/3 cup (or any milk of your choice like skim, almond, etc.)

• Greek Yogurt 1/4 cup (I prefer the brand Fagé, it has 23g of protein per serving & zero fat) 

• Chia Seeds 1 teaspoon (you can find at any store now-a-days)

• Honey 1 teaspoon (or sweetener of your choice)

You're going to add these ingredients into your mason jar, along with the other recipe-specific ingredients, put the lid on, shake it up well, and refridgerate over night! Simple, quick, and easy meal prep!


Below are the various recipes I made. Click on the pink button below to take a look at the individual recipes!

 Mango Almond: has mango chunks, almond extract, honey and almonds! 

274 calories, 10g fat, 36g carbs, 3g fiber, 15g protein


Peanut Butter Banana: has peanut butter, honey, and banana! 

327 calories, 13g fat, 43g carbs, 4g fiber, 16g protein


Raspberry Vanilla: has raspberries, vanilla extract, and raspberry preserves!

(I had to use boysenberry flavor because that's what I had on hand!) 

275 calories, 5g fat, 51g carbs, 3g fiber, 12g protein


Banana Cocoa: has peanut butter, honey, and Hershey's Cocoa! 

242 calories, 5g fat, 42.5g carbs, 5g fiber, 13g protein


Blackberry Walnut: has walnuts, honey, and blackberries! 

318 calories, 14g fat, 39g carbs, 4g fiber, 14g protein


 I hope you guys try these for your next meal prepping session! Tell me what you think in the comments!


Lemon Protein Bars


Okay people, this is the most delicious healthy recipe I've ever made, EVER! These are Jamie Eason's lemon protein bars and they're incredibly easy to make, no joke here. Even my husband, who is very picky about the kind of cake he eats (he'll only eat moist, rich cakes), was scarfing these babies down. (They're kind of soft like cake, and not hard like your typical store-bought protein bar).

This recipe is a healthy treat to help you maintain your fit lifestyle on a regular basis without blowing your diet or healthy eating. We all need treats, and it's best when we can eat something that healthy and delicous too! So limit yourself to one a day, and share them with your friends and family, don't scarf them all down by yourself!!

What you'll need:

1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light (preferably without aspartame)
4 egg whites
1/2 cup Splenda, Truvia, or Ideal
8 oz baby food applesauce
4 oz water OR 4oz greek yogurt (use either one or the other, not both. It's for the moisture)

What to do: 
1. Preheat your oven to 350 degrees. 
2. Mix the oat flour, vanilla whey protein, baking soda, salt, and crystal light in a large bowl.
These are your dry ingredients.
3. In a separate bowl, mix your egg whites, Splenda, applesauce and water or greek yogurt.
These are your wet ingredients. 

4. Now combine the wet ingredients to the dry ingredients in one bowl and mix them together. 
5. Spray an 8x8 glass pyrex dish with non-stick spray. 
6. Pour your batter into the dish. 
7. Bake for 25 mins and voila!!
This makes 16 squares. 1 square per serving
Calories: 72
Protein: 6
Carbs: 5 
(Next time I'm going to add an extra scoop of protein powder for added protein! I think Jamie's recipe had 9g of protein per serving. She was obviously using a different brand of protein powder.)

Here's a little cooking video I made so you guys can see the process and how they tasted!! Enjoy!!!


For more of my dazzling recipes like this one, click here!


Healthy Meals Ideas for a Week

Happy Wednesday everyone! I made this video to give you an idea of what I've been eating this week to help you get started on meal ideas if you're trying to eat healthy but are fresh out of ideas. Keep in mind that I switch it up about every two weeks, so this is just my routine that's been going on for this particular week. These aren't ALL my meal ideas, just some! Below is a snippet of what I explained in the video:

Click to read more ...

Thanksgiving Diet Tips for the Health Conscious! 

Hey guys!! Check out my video below to get the low down on my Thanksgiving diet tips and my fitness update!! Also I let you guys know the "winner" of the inspiration word that I asked for from you guys, to create a workout hat with! And below the vid are the links I refer to in my video. 

Click to read more ...

My Nike Training Club 3,000 minutes New Year's Goal!

Hey guys! I made a video telling y'all about my new goal for the NEW YEAR!! I'm completing the full 3,000 minutes of the Nike Women NTC app before Jan 1st! Check it out & join me in this challenge!

Click to read more ...

Fitvlog 8.29.11 - My Planned Meals for the Week & Back to School!

I'm setting myself up for SUCCESS guys, I'm HUSTLING! I'm MAKING MYSELF! Are you??? Don't get bitter, just get busy!!

Click to read more ...