Svelte protein shake recipes!

excited oprahYou get some Svelte! You get some Svelte! You all get some Svelte! HAHA I feel like Oprah right now…

I’m so excited to be the winner of one of Svelte‘s #FitnessFriday contests. The company was so generous and they recently sent me five cases of my favorite flavors! (Tom is also excited haha)

They let me choose my flavors, so I picked a few old favorites (vanilla and cappuccino), one for Tom (chocolate) and an exciting new flavor (banana creme)! I’m so pumped to have these because they’re gluten free, dairy free, organic and, let’s not forget, tasty ways to get protein when I might not otherwise get it. PLUS they have a reclosable cap (which means a lot more than you think!). I’m always on the go with work at the Aquarium, work at the gym, workouts, meetups with my BMOREtoned crew and just…life. These easy shakes are there for me when I don’t have time to throw something together.

svelte cases | sunshine & the bear

I love these, but there is SO much! haha I’m not sure I can actually drink them all (I absolutely can). Don’t get me wrong…like I said, Svelte shakes taste great and are good for a quick meal on-the-go BUT they also work perfect for smoothies as a tasty nutritious boost!

One of my favorite smoothies uses the vanilla Svelte (my Pina Colada Smoothie) but I wanted to expand my horizons…I found an awesome new tropical smoothie from the Svelte Pinterest Page to warm up my insides while it’s freezing out – check out the easy recipe below!

svelte kiwi pineapple smoothie | sunshine & the bearKiwi Pineapple Smoothie

  • 1 banana Svelte protein shake
  • 2 C fresh spinach
  • 1 C fresh kiwi
  • 1 banana
  • 1/2 C pineapple


  1. Mix all ingredients together.
  2. Imagine you’re in a tropical place…
  3. And enjoy!

So tasty! I have a lot of smoothies to make… I’m also looking for/trying to create some new recipes with the use of these shakes. They are creamy and flavored and I think they could be really great for some sauces, dips, baked goods, etc. Let the experimenting begin…haha (insert mad scientist laugh)

Cappuccino Chia Pudding Snack
  • 1 C cappuccino Svelte protein shake
  • ¼ C chia seeds
  1. Whisk chia seeds into Svelte and set aside for 3 minutes.
  2. Whisk mixture again.
  3. Refrigerate for 3 hours to overnight.
  4. Enjoy!

My next move is to try using Svelte to make some flavored ice cream…we’ll see how that goes! :)

Have an idea on how I can use these shakes? Let me know in the comments!  

[Recipe] Easy Banana Almond Butter Ice Cream

banana almond butter ice cream | sunshine & the bearSometimes you just need something sweet. Sometimes that something sweet needs to be ice cream. Just don’t question it…it’s science.

Recently I discovered an incredibly easy recipe for making ice cream right at home! No churn needed. No random ingredients needed. Truthfully, you only need one thing…BANANAS.

Yes. All you need is bananas, B-A-N-A-N-A-S!

Although this is new to me, many people in the health food world know this magical secret. I found out from a great post by The Kitchn and I’m all for passing on knowledge, so I want to share it with you! DIG IN…

Banana Almond Butter Ice Cream
Prep time: 
Total time: 
Serves: 1 serving
  • 1 ripe banana (or however many you want to make)
  • 1 t almond butter
  1. Peel the banana(s) and cut them into coin-sized pieces.
  2. Put the bananas in an airtight container and freeze the bananas for at least 2 hours (but ideally overnight).
  3. Remove the frozen banana(s) and blend them in a small food processor, pulsing the frozen pieces.
  4. Keep blending — the banana will look crumbly. Scrape down the food processor.
  5. Keep blending — the banana will look gooey. Scrape down the food processor.
  6. Keep blending — the banana will look like oatmeal. Scrape down the food processor.
  7. Watch the magic happen! Suddenly, as the last bits of banana smooth out, you'll see the mixture shift from blended banana to creamy, soft-serve ice cream texture!
  8. Blend for a few more seconds to aerate the ice cream.
  9. Add in your almond butter (or any other mix-in ingredients you decide to include).
  10. Transfer to an airtight container and freeze until solid.
  11. Top with whatever you want (I chose fresh strawberries!) and enjoy!

katekatebear homemade ice cream | sunshine & the bear

Have you tried it yet? No? Go do it right now. Yep, I’ll wait right here. :) 

Overcoming my fear of teaching

There’s always a chance for butterflies…but we can overcome them. I’ve discovered this only after many years of working in media relations. No matter how well I know what I’m talking about or how comfortable I feel, there’s always a little flicker of nerves that hit me as the camera turns on and the reporter announces we’re “30 seconds out.” Typically, that feeling goes away as soon as I start my interview, but when I was excitedly offered a Surfset teaching position at Beachfit Baltimore, it just wouldn’t go away…

kate surfset certification | BMOREtonedI got my Surfset certification in late 2013 but when I returned to Baltimore with it, there was really no place for me to teach. I got a board at home so I could practice, but it was hard to keep it up. Fast forward to early this year, when Beachfit opened…I was so excited there was a new gym with Surfset! They had an initial call for teachers and I reached out, of course. I can remember the feeling I got as soon as I hit send on the email…I was immediately nervous. What if I didn’t remember the moves? What if I wasn’t good enough? I was full of self doubt. When I couldn’t make the tryouts, I was relieved. WHAT? I think about it now and I feel crazy. haha

Fast forward again to last month…the Beachfit team was looking for instructors again and I got back in touch. This time, I was determined to get over my fear and actually make it happen if I could. When we started talking, I was completely honest about where I was coming from – I knew I could do it, but I was scared. The team totally understood my fears and helped me through them. I paired up with another teacher, Eleni Polites, who had taught spin but was only recently certified in Surfset. We were both semi beginners, which was perfect! We pulled together what we learned from our cert instructions and worked to pull together a class…

AND I’m thrilled to say it finally happened…I taught my first class with Eleni last week and it was amazing! I was slow to start and definitely felt the butterflies but once we started going, it felt spectacular! I’m a natural student and I love to learn, but being able to pass on things that I’ve learned to others is an awesome feeling.

Beachfit Baltimore Surfset class | BMOREtoned

The Beachfit team is so incredibly supportive! Plus, I had Annie and another local Tone It Up sister Laura in the class! Annie has been going through an incredibly similar experience and it was great to have her there. It was fantastic to have all of them there. Feeding off of their smiles and positive energy kept me going!

katekatebear annietruax | BMOREtoned

beachfit baltimore surf your way fit | sunshine & the bear

What I’ve discovered is that it’s human nature to doubt. It’s normal to get nervous. But we are brave. We can overcome our fears and show up. For me, it is the sense that sharing knowledge, health and fitness are more important than my own trepidation, so I power through! I got some tips from friends that really helped me through this...and will probably help me through a lot of life’s other fears…

  • Stop comparing yourself! You’re one of a kind
  • Smile and just keep going – no one really knows (or cares) if you mess up!
  • Get out of your own head and don’t overthink it! You did this for a reason and, if you get out of your own way, you can make that come true!
  • Don’t rush. Take a deep breath every time you need one and you’ll find the words you’re looking for!
  • Ask for and take all the support you’re given! Be true to yourself and

My class is at 6:30pm on Wednesday evenings at Beachfit! Hope you can join sometime to try it out!!


Make sure you pop over to this original post on BMOREtoned to learn about Annie’s teaching story too! 


Boarding for Breast Cancer

B4BC logo square | sunshine & the bearThere are so many incredible organizations out there and during this season of giving, I’ve been discovering more and more! Recently, I found the nonprofit Boarding for Breast Cancer (B4BC) and they are so rad…

B4BC is a foundation that’s dedicated to providing education, prevention and support programs for young people and the action sports community at large. The organization was founded by women (including Olympic pro-boarders) who wanted to honor their young friend who passed from breast cancer – their goal was to make awareness a topic of conversation among young people because, in fact, young women and men are not immune from the disease. They rallied around their friend’s passions of snowboarding and music and they’ve evolved into hosting annual music festivals, boarding events and more!

Recently, B4BC started a new documentary project called Chasing Sunshine. Chasing Sunshine is dedicated to breast cancer survivors everywhere! This film documents the life of pro-athlete Megan Pischke Porcheron and her journey with breast cancer. There will be a few screenings of the film out west but if I find out any will be out our way, I’ll be sure to post! I love this quote from Megan herself – “…Let’s embark down this road together – our heads lifted, our hearts full and our eyes towards the horizon – chasing sunshine every step along the way.”

chasing sunshine | sunshine & the bear

I’ve always been an active person and, from a young age, I’ve played sports and been on teams. Don’t get me wrong, I love dressing up and getting girly, but there’s part of me that always will identify as a tomboy athlete. I had my moment with skateboarding in middle school (if any of my friends share any photos from those years, I will hurt you haha) but the boarding I really love is surfing. There’s something about being on that board and connecting with the waves. It’s awe inspiring. All while being a great workout! I was so happy to get back on a board at this summer’s TIU Retreat! It’s also one of the reasons I think I’m so drawn to Surfset – I try to get on the board even when I’m not near the water!

katekatebear surfing tone it up retreat

I was lucky enough to find this organization and win one of their outreach contests! I’m now rocking a one of a kind Elena Hight GoPro and a sweet Volcom Gortex jacket! The coat is perfect for our winter weather and has an awesome galaxy print on it – I feel like a pro while wearing it! A coworker actually asked me if I was hitting the mountains this weekend so…I feel like I can at least rock the look. haha

katekatebear volcom jacket | sunshine & the bear

B4BC gopro win | sunshine & the bear

I’m so pumped to rock these things and try to embody the B4BC passion and hope! Plus I’ve already started playing around with the GoPro…Isn’t Bruiser is the cutest?! haha

Bruiser GoPro photo | sunshine & the bear

During the holiday season, it’s exciting that people are looking to get involved to help out those in need. Tomorrow is #GivingTuesday and it’s a perfect day to check them out and support! But you don’t have to limit your giving to Tuesday – You can volunteer, donate or join one of their upcoming events! They have tons of awesome events coming up in 2015 too – including Shred the Love events at mountains nationwide!

Be sure to check out B4BC social – Facebook, Twitter, Instagram and more and follow the awesome hashtag #behealthygetactive! Also, check out the B4BC Blog too for tips, recipes, contests and more! And, of course, never stop chasing that sunshine ☀

stay golden | sunshine & the bear

Wisdom from Yes, Please!

yes please book | sunshine & the bearI just finished reading (listening to) Amy Poehler’s new book Yes, Please and I loved it!

Along with its hysterical moments and inside scoop on some of our favorite Hollywood stars, the book gave some really great life advice. Not I’m-better-than-you-because-I’m-an-actress advice that you can’t believe for even a second, but advice that you could really understand because…well, maybe you’ve been through it yourself.

Below are some of my favorite quotes and moments of wisdom from Yes, Please (I promise I’m not ruining the book…please don’t sue me Amy haha):

You can be whoever you want to be. Your only job is to surround yourself with people who respect and support that choice. Preach, Amy. Preach.

Learn to live with your demon – it never goes away. She talks about being a young girl with passion and excitement and love for yourself. Then, somewhere along the way, a demon shows up and tells us we’re not beautiful. We’re too fat, too skinny, not worth being loved, etc. While we don’t want to give into it, she talks about learning to live with it because, even as a movie star, it doesn’t go away. Get real. Work on ways to fight it and love yourself.

Change is the only constant. Your ability to navigate and tolerate change and its painful uncomfortableness directly correlates to your happiness and general wellbeing…If you can surf your life, rather than plant your feet, you can be happier.  

Good for her. Not for me. Along the same lines as dealing with demons, Amy talks about recognizing what’s for you and what’s just not for you. She uses this to talk about pregnancy plans, which is totally valid I assume, but personally I took it for so many other things. At some point, you get better at knowing what you want and need – and you’re not just following a fad or listening to what’s “right” for you.

Learn the right balance of sorry. I’ve posted about this sorry phenomenon before…it’s tough to change. I’ve been working to find the right balance of taking responsibility for things I’m actually sorry for and using that word for when it matters. Otherwise, there are usually other ways to express yourself and apologize, if you even need to.

Sleep will help you win at life. I need more of it…to win. :)

Too often we try to tackle the chaos that is not ours to fix. Oh yes yes yes…way too often. It’s hard to let go, but worth letting go sometimes to keep your sanity and to practice self control. I’ve put this one on a post-it and put it next to my computer to remind me regularly!

The only way we will survive us by being kind. The only way we can get by in this world is through the help we receive from others. No one can do it along, no matter how great the machines are. 

Ok, so I don’t want to ruin the book but basically it’s a really great read/listen! Go check it out for yourself!

As I mentioned, I listened to this book. Seriously, is fantastic! The coolest part is that you can listen to the author read their book! Yes, Amy read her own book – which seems to make much more sense because she is really the only one who knows how she meant a chapter or phrase to come across.