Reason For Risa

Clara Rienhoff.

Fitness & health enthusiast.
NPC Figure athlete.
Clean-eating cook.
Artist.
Foodie.
Nerd.
Baltimorean.

I live my life one day, one workout, one meal at a time.
I follow my heart and pursue happiness.
I'm passionate about all things FOOD & FITNESS.
I hope to inspiring others to live happier, healthier lifestyles.

Follow me on my journey!

#reasonforrisa
#pursuehappiness
#fitness
#health
#love #athlete #smile
Recent Tweets @CVRien

I took a ‘Persuasion’ course during my last semester at Maryland. Being a COMM class, the syllabus included a group project. Students had to create a persuasive campaign that would influence fellow classmates to act.

My group created a campaign that advocated for students maintaining the same nutritional, fitness, & work habits during finals week as they had been leading the previous semester. (Guess who came up with that topic?) We found that much of the stress added on during this strenuous time could be avoided.

Now we weren’t saying that finals wasn’t a stressful time. As an OCD grade-monger, I was totally obsessed with my performance, but I also knew that it was of the utmost importance to eat well, train, & maintain a somewhat consistent work/study schedule as well. With this consistency, I avoided adding making each of those independent factors stressors. The only stressor was finals week itself.

This article hits on something very similar, from a different perspective, for all of us who have inevitably left school. It’s a friendly reminder why, when you travel, you SHOULDN’T skip out on your healthy habits (no matter how much you’ve ‘earned it’).

Let me know what you think! Enjoy!

Dunno about you all, but I am constantly looking for innovative ways to get my veggies in. Don’t get me wrong, I love me some veggies. (Confession: I actually prefer veggies over fruit. Sorry, fruit-lovers!) 

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Unfortunately though, I find myself short for time during the week to saute, bake, grill, or roast my VOD (veggies of the day) in a refreshing way. To combat this, I prep a lot of my veggies one way at the beginning of the week … This way, all I have to do is open the tupperware container or ziploc bag, scoop out a few cups, and WHAM! donezo. 

I stumbled across a yummy-looking rice recipe in Women’s Health Magazine with my coworker Noelle. We tweaked a few things, subbing vidalia onions for red onions and cauliflower rice for regular rice … But it is seriously AMAZING. Amazing. Ah-maze-ing. I made my own batch the other night and am excited to report that it goes fantastic with grilled chicken AND it will keep for the next few days. 

Let me know how yours turns out!! 

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Cauliflower Rice Salad

Ingredients:

  • 1 head of cauliflower
  • 1 red bell pepper, seeded and chopped
  • 1/2 English cucumber, diced
  • 1/2 pint grape tomatoes, halved
  • 1/2 vidalia onion, chopped
  • 1/2 C walnuts, chopped
  • 2 stalks celery, chopped
  • 3 scallions, sliced
  • 1/4 C fresh cilantro, chopped
  • 1/3 C olive oil
  • 1 lime, zested & juiced
  • 3 T rice wine vinegar
  • 2 T brown sugar (or sprinkle of stevia)
  • Kosher Salt & Black Pepper to taste
  1. Using a medium-sized pot, boil water. Wash cauliflower, cut stalks off, and place florets in boiling water and cook for 10 minutes. Strain and allow to cool.
  2. Once cauliflower has cooled, using clean hands, crumble into a large bowl so that the cauliflower is almost “rice-like.”
  3. Add bell peppers, cucumbers, grape tomatoes, onion, walnuts, celery, and scallions into the crumbled cauliflower mix.
  4. Whisk together oil, lime juice, rice wine vinegar, and stevia/brown sugar in a separate, small bowl. Once dressing is mixed, drizzle over vegetable mixture and toss well.
  5. Add kosher salt and black pepper to taste.
  6. Enjoy!

It is certainly the season for pumpkin. Seems like Labor Day hit and BAM!, all of a sudden there’s been an explosion of pumpkin on the scene. Pumpkin lattes. Pumpkin pancakes. Pumpkin chicken. Pumpkin make-up. Pumpkin-woven tee shirts. Ha. (I crack myself up!)

Amid my sarcasm, I have in-fact bought in to the craze. I love pumpkin. The only thing stopping me from getting a Pumpkin Spice Latte from Starbucks every day is the havoc it would wreck on my body. Say no to sugar, kids. But that’s a whole ‘nother can of worms, so I digress. 

Anyway …. Here is a delightful Pumpkin Muffin recipe I found on RippedRecipes.com. Now, it doesn’t have the **PERFECT** macronutrient breakdown, but my thought is that you crave something? You want something super bad? You can make something a bit healthier than the Starbucks or “normal” versions … And you can still indulge. Sure, it might not be on-plan, but it could certainly be worked into the plan. OR you just chalk it up to an indulgence, a cheat, dust your hands off and call it a day. 

SO … Here it is! Enjoy! 

Ingredients: 

  • 1.5 scoops Vanilla Trutein
  • 1 tsp vanilla extract
  • 1/4 tsp baking soda
  • 1/2 tsp baking powder
  • 1 tsp pumpkin pie spice & cinnamon
  • 2 T natural peanut butter
  • 1 C whole-grain oat flour or rolled oats (pictured above)
  • 1/2 C unsweetened applesauce
  • 1/2 C nonfat plain greek yogurt
  • 1/2 C egg whites
  • 2 C pumpkin puree
  1. Preheat oven to 350 degrees Fahrenheit. 
  2. Combine ingredients into a large mixing bowl. Mix together on medium until smooth, scraping to sides to incorporate all ingredients. 
  3. Pour batter into lined muffin tins. 
  4. Top each muffin with 1 pecan (OPTIONAL). 
  5. Bake for about 30 minutes, or until inserted fork/knife comes out smooth. 
  6. Cool on a baking rack & enjoy! 

Recent article/post for my clients, originally posted on the Activate Body Facebook page. If you’re not already following us, you should! In any case, a quick recap of an article about alcohol and its effects on weight-training. An interesting, yet vastly misunderstood topic among fitness professionals, athletes, health enthusiasts, and those embarking on wellness journeys alike … Enjoy! 

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In the fitness industry, alcohol is a controversial topic for many professionals and those working towards both long- and short-term wellness goals. Some say absolutely not. Some say save it for cheat meals. Some say … Okay, we don’t really care what everyone else says.

At Activate Body, our mission is to help YOU achieve a happier, healthier lifestyle. If that means having a glass of wine with dinner every night? Then by all means, we will create a plan to accommodate those needs.

In any case, surrounding all the controversy about alcohol and both performance and physique goals, we found a great article about just how alcohol effects lifter’s bodies. The full article can be seen here:http://www.t-nation.com/diet-fat-loss/lifters-guide-to-alcohol, but we have the “Take Aways” below:

— Alcohol isn’t as much a fat storer as it is a fat burning suppressor. 
— Heavy drinking has a tendency to slow, even eliminate protein synthesis and recovery from training. 
— When including alcohol at meals, avoid carbs and fat. Stick to protein and veggies. 
— Stick with beer and white wine if you can, they seem to have a better impact on appetite. 
— Avoid mixed drinks. The alcohol plus sugar means you’ll likely store the sugar AND drink more. 
— The best time to consume alcohol would be right after weight training, not cardio. Intake should still stay under 1g/kg. 
— It’s all about balance! As long as you’re doing most other things right and not drinking into oblivion nightly, you’ll avoid massive hormone issues.

#TransformationTuesday post-hike grub as close to plan as I could get considering my very unique circumstances (sense my sarcasm?) … Top L: sautéed onions & ham with chopped cherry tomatoes from the garden. Top R: With three organic dippy eggs added. Bottom L: Nom nom nom 😂😂😂. Bottom R: #goodmorning #fitfam #fitness #fitnesscoach #hike #health #home #nutrition #npc #wellness #whatsbeautiful #iwill #ig_fit #iamenough #iwillwhatiwant

#RP & wise words from @samanthaannleete … Think about how we never TRULY see ourselves. We see ourselves in situations where we aren’t being 100% #TRUE … Almost every picture we take, or pause in the mirror we absorb, is staged, posed, borderline fake. We don’t see ourselves during our moments of utter bliss, tear-inducing hilarity, or thoughtful contemplation. Why? Cause in a way those moments and those looks are sacred. If someone captured them, we’d feel a bit vulnerable. I mean, I would. So next time you’re about to tear yourself apart … Remember that your idea of what you look like, is so very different from what you actually look like. In a beautifully fantastic way. #fitness #health #wellness #proud #iwill #whatsbeautiful #bodybuilding #love #selflove #reasonforrisa #iamenough #athlete #athleete

So I don’t know about you, but I absolutely adore italian food. I studied abroad in Rome, Italy for a semester and let’s just say I enjoyed the fare. 

Unfortunately, italian doesn’t align very well with my current keto diet. But have no fear! Zucchini Crust Pizza is here! It’s a rather saucy alternative to regular pizza, but without the guilt. My co-worker Noelle provided me with the recipe, and it looked so amazing, I HAD to share!

Ingredients:

  • 4 C zucchini, shredded (about 4-5 large zucchini)
  • 1 egg
  • 1/2 C 2% mozzarella, shredded
  • 1/4 C grated parmesan
  • 1 tsp oregano or Italian seasoning
  • Salt & pepper to taste


1.) Microwave the shredded zucchini on high for 6 minutes and let cool a bit. 

2.) Place the cooled zucchini it in a tea towel and squeeze as much moisture out as you can. The more the better. Do not use paper towels. Any residue or staining on the towel will come out in the wash. 

3.) Mix the zucchini, egg, mozzarella, parmesan, oregano, salt and pepper.

4.) Then press the mixture onto a parchment-lined baking stone or cookie sheet. Use another piece of parchment on top of the zucchini and use a rolling pin or your hands to press to a round or rectangular shape. Ideally the zucchini layer should be thin. Toss the top parchment sheet prior to baking.

5.) Bake in a 450o preheated oven until lightly golden brown, about 15-20 minutes. If you want a crispier crust, bake 25 minutes.

6.) Pull from oven when ready and allow to cool a bit.

7.) Once crust is cooled, top with sauce, cheese, and other toppings. Bake or broil until cheese melts and toppings are cooked through a bit, 6-10 minutes.

8.) Cut into wedges or squares and enjoy!

Nutrition Facts:
Calories: 374
Fat: 21.6 g (Saturated 10.9 g, Trans 0)
Carbs: 15.6 g (Fiber 4.8 g, Sugars 12.4 g)
Protein: 32 g
**Facts are for the entire crust and do not account for sauce and toppings.

"I had this idea that muscular isn’t feminine. There is this image of athletic women as small and petite — the yoga body type. Women in general, we tend to shrink ourselves and not have as much confidence as we should in presenting ourselves and our body types. It’s okay to be fit and healthy and comfortable within your body, whatever frame you have."

Hilary GAINED 15 pounds for her Olympic debut and has, ever since, continued to be an advocate for strong women everywhere, working to shatter the inclination that muscular isn’t feminine.

For this, #hilaryknight is my #wcw #womancrushwednesday … For being the ultimate #alphafemale #athlete

#fitness #health #wellness #nutrition #fitfam #ig_fit #igers #iwill #underarmour #whatsbeautiful

Transform your mindset. #RP from @purepharma #transformationtuesday #fitfam #fitness #fitlife #tuesday #health #wellness #mindset #iwill #whatsbeautiful #inspiration #igers #iamenough #motivation #bodybuilding #betruetoyou

The struggle is real … #postlegday #doms #fitness #health #nutrition #npc #shesquats #igers #ig_fit #iamenough #inspiration #motivation #bodybuilding