Over the last couple of months, I've struggled to stick with a solid training plan. It has felt as though I've just been floating from one thing to another, without a plan or goals, and just sort of going through the motions. As you probably know, I started back at college this past August. I'm attending full-time as a Biology major, training clients a couple days per week, and juggling the role of wife and mom on the homefront. So where do I fit in a training plan?
This is where I always used to tell other people that "You have to make it a priority," and to "make every little bit count." And what I found for the first month or so of school, was that I wasn't taking my own advice. I had let my training slip off of my priority list. I tend to be an all-or-nothing thinker - and this can be detrimental to training for anyone. I would take whole weeks off of training just because I didn't make it to the gym on Monday or Tuesday. I was letting that one or two days justify my whole week. Not fair. But I was used to having a training plan that required me to be in the gym 5 to 6 days per week, and missing one or two days would throw it off.
So I had refocus. I sat down and wrote down what days/times I had available to work out, rewrote my goals, and made a plan that worked WITH my schedule.
Now I don't have a rigid training plan like I used to. It's very fluid, and that's what works for me right now. I don't have any lofty goals at the moment either, so it works out for my goals as well.
One thing that has really kept me going lately is that I've incorporated things into my training plan that I really enjoy. Who really wants to go do something they don't like doing? That was where I had gotten. I was burned out on the same workouts and cardio equipment. I dropped my lifting days from 5-6 days per week to 3. My goals are aimed at maintaining right now, so I don't need to lift as much as I was - 3 days is plenty to maintain the muscle that I have. I've also started doing yoga once a week. I love it! It is very relaxing and it requires me to mentally focus on nothing but my body for a whole hour, and I usually end up pretty sore from it. And I've taken my cardio outdoors for the most part. It gives me time to let my thoughts go and just forget about everything for a short time - I don't pressure myself to run a certain distance, I just do what I feel - sometimes that ends up with a long run and others just a leisurely walk. In another week I also plan to start going to a TRX class - but if I don't enjoy it, I won't do it. :)
So you see, it's not about doing that "perfect" plan that everyone else uses, or that someone said you should do. Chances are, you won't stick with it if you don't truly enjoy it. Find things that you enjoy and incorporate them into your training plan - you will find that you begin to look forward to your workouts and you won't even have to think about sticking to your plan, it will just be natural. And be forgiving of yourself. Sometimes things happen and we can't workout. It's normal! Just don't let it dictate how your whole week will go. Make working out something that you do because you like the way it makes you FEEL, not because you feel obligated to do it. Find what you love - and you will find that you stick with it. :)
Sunday, October 9, 2011
I Made It!
Well, I finally made it into my favorite magazine: Oxygen! I am beyond excited! I found out back in January when they emailed me and told me they wanted to do a success story on me (they heard my story from my coach at the time). And the day has finally come! I am in the Collector's Issue of Get Off The Couch, so it will be on newsstands for the next couple of months. Take a look at it, and if you don't read Oxygen Magazine regularly, you should give it a try! It's one of the only magazines I read on a regular basis. It is filled with tons of information and motivation to live a healthy life. Check it out! :)
Cheesecake!!!
So, I've been playing around with a recipe for a little while and I've finally come up with what I wanted. Cheesecake!! Ok, so it's not actual cheesecake, but it tastes pretty darn good - and there is no guilt what so ever! I eat this almost every day. :)
All you have to do is mix 1/2c of fat free cottage cheese with 1/4c vanilla greek yogurt, and 2tsp of Jello Sugar-free Fat-free Cheesecake Pudding mix. I recommend mixing everything in a blender so the the cottage cheese is creamy. I use my magic bullet blender and it turns out geat.
That makes the filling - you can eat it just like that if you want and it's sort of like pudding. Or you can spice it up however you like. Here are two of my favorite ways to eat it:
I put 1/4c low fat granola at the bottom of a bowl, pour the cheesecake mixture on top and top with fresh berries. This makes it taste like a mix between a parfait and actual cheesecake. Yummy and fresh!
My new favorite is to put 1-2 pumpkin protien bars in a bowl (recipe below) and pour the cheesecake mixture over the bars. It tastes like a pumpkin spice cake or carrot cake with cream cheese icing! It's like dessert every day! I love it!
Try it out, and get creative with it. Since there is only 1/4c of the vanilla yogurt, it is fairly low carb, so you can add carbs and fruit to it, and it's already loaded with protein. Perfect snack!
Enjoy! :)
All you have to do is mix 1/2c of fat free cottage cheese with 1/4c vanilla greek yogurt, and 2tsp of Jello Sugar-free Fat-free Cheesecake Pudding mix. I recommend mixing everything in a blender so the the cottage cheese is creamy. I use my magic bullet blender and it turns out geat.
That makes the filling - you can eat it just like that if you want and it's sort of like pudding. Or you can spice it up however you like. Here are two of my favorite ways to eat it:
I put 1/4c low fat granola at the bottom of a bowl, pour the cheesecake mixture on top and top with fresh berries. This makes it taste like a mix between a parfait and actual cheesecake. Yummy and fresh!
My new favorite is to put 1-2 pumpkin protien bars in a bowl (recipe below) and pour the cheesecake mixture over the bars. It tastes like a pumpkin spice cake or carrot cake with cream cheese icing! It's like dessert every day! I love it!
Try it out, and get creative with it. Since there is only 1/4c of the vanilla yogurt, it is fairly low carb, so you can add carbs and fruit to it, and it's already loaded with protein. Perfect snack!
Pumpkin Protein Bars
Here is a great recipe I found on http://www.bodybuilding.com/. Fitness model Jamie Eason has this awesome recipe on there and they are great. I make them almost every week to incorporate into my meals.
Ingredients:
1/2c xylitol brown sugar blend (I use the brand Ideal from my local grocer, and you can always use Splenda brown sugar blend.)
1/2c unsweetened applesauce
2tsp cinnamon
1 1/2tsp ginger
1/2tsp cloves
1tsp baking soda
1tsp baking powder
1/2tsp salt
2tsp vanilla extract
4 egg whites
1 can of pumpkin puree (15oz)
2c oat flour (I found mine in the health food store)
2 scoops vanilla protein powder
1/2c unsweetened almond milk
1/2c nuts (optional)
Directions:
Preheat oven to 350F
Spray 9x13in baking pan with cooking spray and set aside
Combine first 11 ingredients and mix well.
Add final 3 ingredients plus nuts and mix well until a creamy batter forms.
Pour batter into baking pan and bake for 30 minutes.
Makes 24 squares
Enjoy 2 squares with another source of protein like greek yogurt, or have 4 as a mid-meal snack.
These are super yummy, super easy, and keep very well in the fridge. Enjoy! :)
Ingredients:
1/2c xylitol brown sugar blend (I use the brand Ideal from my local grocer, and you can always use Splenda brown sugar blend.)
1/2c unsweetened applesauce
2tsp cinnamon
1 1/2tsp ginger
1/2tsp cloves
1tsp baking soda
1tsp baking powder
1/2tsp salt
2tsp vanilla extract
4 egg whites
1 can of pumpkin puree (15oz)
2c oat flour (I found mine in the health food store)
2 scoops vanilla protein powder
1/2c unsweetened almond milk
1/2c nuts (optional)
Directions:
Preheat oven to 350F
Spray 9x13in baking pan with cooking spray and set aside
Combine first 11 ingredients and mix well.
Add final 3 ingredients plus nuts and mix well until a creamy batter forms.
Pour batter into baking pan and bake for 30 minutes.
Makes 24 squares
Enjoy 2 squares with another source of protein like greek yogurt, or have 4 as a mid-meal snack.
These are super yummy, super easy, and keep very well in the fridge. Enjoy! :)
Thursday, July 28, 2011
I Scream, You Scream, We All Scream For ICE CREAM!
Ok, if you know me well, you know one solid fact about me - I LOVE ICE CREAM! Anytime I have a cheat meal, 99% of the time it's going to be ice cream. Yep, that was me at Cold Stone in December! :) Love love LOVE it!
As much as I love ice cream, I'm sad to admit that it is one of the worst foods you can possibly eat. It's loaded with sugar AND fat. Two of the worst culprits in the battle of the bulge! Luckily for me, so great genius created frozen yogurt. Still filled with sugar, but much lower in fat.
Then behold came the trend of frozen yogurt bars. Not like the bars you eat - but the little shops that are all the rage these days. You go in, try as much frozen yogurt as you want, serve yourself, and top it off with all the fresh fruits and toppings you can imagine. These places are great in my opinion, and I've ditched my Cold Stone days for Tutti Melon (Fayetteville's chain). They serve mostly fat free frozen yogurt, and some low fat, and for 1/2c you are getting in about 21g of carbs. Not too shabby for a cheat if you ask me! But where you have to be careful is the bowl sizes and the toppings. Most of the yogurt bars I've been to (yes, I've been to a lot! lol.) have giant bowls, so if you fill that sucker up, you are pretty much getting half a days worth of calories - and sugar! I try to eyeball about 1/2 to 1 cup.
Then you get to the toppings. This is where you make or break it. They have on one side, fresh fruits, exotic fruit, very healthy options. Then on the other side: Fruity Pebbles, cookie dough, Oreos, brownies. So beware of the toppings! If you are watching what you eat, then obviously stick with the fruits. If it happens to be your cheat - then knock yourself out! :)
Now onto bigger and better! A blog/website I follow brought to light a FABULOUS ice cream substitute. Behold: Arctic Zero! Basically it's a protein shake that has been turned into a delicious pint of ice cream. From the reviews I've read - it isn't the exact same as ice cream, but it's a great substitute if you're an ice cream addict like me. :) Now are you ready for the good part? One pint has less than 150 calories! Woohoo! You can get it from your local whole foods market, or get on their website to see where you can find it. http://www.myarcticzero.com/. I just ordered some from Amazon.com last week and it will be here within the next couple of days, so I will keep everyone posted! While you are at it, check out the blog/website I follow that introduced me to this wonderful product: http://www.busygirlhealthylife.com/ It was created by fitness model/competitor Lori Harder and it's jam-packed with recipes, workouts, and other great fitness related info - be sure to sign up for the newsletter.
And finally - if you can hardly wait for your Arctic Zero to arrive in the mail, then you can make your own ice cream substitute! I got this recipe from Oxygen Magazine this month and it's actually pretty yummy! Here is the recipe:
5 egg whites
1 scoop protein powder of your choice (I've only tried vanilla, but will try chocolate soon)
Stevia - to taste
Beat egg whites until stiff peaks form. Fold in protein powder and stevia, and let freeze for 1 or more hours. That's it! This stuff actually has the same texture of ice cream! If you like the taste of frozen yogurt, then add in a spoonful or two with the protein and it gives it that yogurt flavor. You can also add sugar free chocolate syrup, fresh fruits, nuts - have fun with it!
As much as I love ice cream, I'm sad to admit that it is one of the worst foods you can possibly eat. It's loaded with sugar AND fat. Two of the worst culprits in the battle of the bulge! Luckily for me, so great genius created frozen yogurt. Still filled with sugar, but much lower in fat.
Then behold came the trend of frozen yogurt bars. Not like the bars you eat - but the little shops that are all the rage these days. You go in, try as much frozen yogurt as you want, serve yourself, and top it off with all the fresh fruits and toppings you can imagine. These places are great in my opinion, and I've ditched my Cold Stone days for Tutti Melon (Fayetteville's chain). They serve mostly fat free frozen yogurt, and some low fat, and for 1/2c you are getting in about 21g of carbs. Not too shabby for a cheat if you ask me! But where you have to be careful is the bowl sizes and the toppings. Most of the yogurt bars I've been to (yes, I've been to a lot! lol.) have giant bowls, so if you fill that sucker up, you are pretty much getting half a days worth of calories - and sugar! I try to eyeball about 1/2 to 1 cup.
Then you get to the toppings. This is where you make or break it. They have on one side, fresh fruits, exotic fruit, very healthy options. Then on the other side: Fruity Pebbles, cookie dough, Oreos, brownies. So beware of the toppings! If you are watching what you eat, then obviously stick with the fruits. If it happens to be your cheat - then knock yourself out! :)
Now onto bigger and better! A blog/website I follow brought to light a FABULOUS ice cream substitute. Behold: Arctic Zero! Basically it's a protein shake that has been turned into a delicious pint of ice cream. From the reviews I've read - it isn't the exact same as ice cream, but it's a great substitute if you're an ice cream addict like me. :) Now are you ready for the good part? One pint has less than 150 calories! Woohoo! You can get it from your local whole foods market, or get on their website to see where you can find it. http://www.myarcticzero.com/. I just ordered some from Amazon.com last week and it will be here within the next couple of days, so I will keep everyone posted! While you are at it, check out the blog/website I follow that introduced me to this wonderful product: http://www.busygirlhealthylife.com/ It was created by fitness model/competitor Lori Harder and it's jam-packed with recipes, workouts, and other great fitness related info - be sure to sign up for the newsletter.
And finally - if you can hardly wait for your Arctic Zero to arrive in the mail, then you can make your own ice cream substitute! I got this recipe from Oxygen Magazine this month and it's actually pretty yummy! Here is the recipe:
5 egg whites
1 scoop protein powder of your choice (I've only tried vanilla, but will try chocolate soon)
Stevia - to taste
Beat egg whites until stiff peaks form. Fold in protein powder and stevia, and let freeze for 1 or more hours. That's it! This stuff actually has the same texture of ice cream! If you like the taste of frozen yogurt, then add in a spoonful or two with the protein and it gives it that yogurt flavor. You can also add sugar free chocolate syrup, fresh fruits, nuts - have fun with it!
Before putting it into the freezer - looks yummy!
Frozen and partially eaten - by me! ;)
Banana Bread!
I've have been searching high and low for a good, healthy banana bread recipe. I made my chocolate protein banana bread, which isn't bad. But it's hard to appreciate it unless you are on a very strict diet or competition diet, and pretty much anything that isn't chicken or a vegetable tastes good to you!
Finding a healthy banana bread recipe is hard to do - yeah you can sub the flour for whole wheat flour, use splenda, etc...but what really makes the banana bread so good besides the bananas? The sugar and butter! So I had to come up with something that still had that taste, but is a lot nicer to your waistline!
Well, I dabbled around a little and finally came up with one that is quite tastey! I checked several different recipes, and sort of merged my own. My husband told me "it was like a party in his mouth."
Here is the recipe:
BANANA BREAD
3-4 very ripe bananas
1/2c applesauce
1/2c Splenda or stevia (I used Stevia in the Raw, but Splenda is ok if you like it)
1/4c Splenda brown sugar blend - probably the least healthy ingredient, but better than regular.
1TBSP egg whites
1/4c Greek yogurt
1/4c skim milk or almond milk (unsweetened)
1 1/2c whole wheat flour
1/2c oats or oat bran (I used oat bran because it is higher in fiber and protein)
1 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
3/4c ground flax seed
1. Preheat oven to 350F. In a medium bowl mash up bananas. Add in sugars and mix well. Add in applesauce, egg whites, greek yogurt, and milk and blend well.
2. In a seperate bowl combine flour, oats, baking soda, flax, cinnamon, and nutmeg
3. Add dry ingredients to wet ingredients and stir until moistened
4. Spray 9x5 inch loaf pan with cooking spay and spoon mixture into pan. Bake for 1 hour and 10 minutes or until toothpick inserted in middle of loaf comes out clean. Serve warm with butter spray, light butter, or olive oil butter.
This bread is the bomb! And it's loaded with goodies! You can also add 1/2c of any of the following:
Walnuts
Dark chocolate chips
Almonds - slivered
Pecans
I added dark chocolate chips to mine and it turned out wonderfully! Give it a try and let me know what you think - I think the whole family will love it! Feels like a cheat, but it's healthy! These would also be great as muffins for breakfast or a pre or post-workout snack. Enjoy!
Finding a healthy banana bread recipe is hard to do - yeah you can sub the flour for whole wheat flour, use splenda, etc...but what really makes the banana bread so good besides the bananas? The sugar and butter! So I had to come up with something that still had that taste, but is a lot nicer to your waistline!
Well, I dabbled around a little and finally came up with one that is quite tastey! I checked several different recipes, and sort of merged my own. My husband told me "it was like a party in his mouth."
Here is the recipe:
BANANA BREAD
3-4 very ripe bananas
1/2c applesauce
1/2c Splenda or stevia (I used Stevia in the Raw, but Splenda is ok if you like it)
1/4c Splenda brown sugar blend - probably the least healthy ingredient, but better than regular.
1TBSP egg whites
1/4c Greek yogurt
1/4c skim milk or almond milk (unsweetened)
1 1/2c whole wheat flour
1/2c oats or oat bran (I used oat bran because it is higher in fiber and protein)
1 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
3/4c ground flax seed
1. Preheat oven to 350F. In a medium bowl mash up bananas. Add in sugars and mix well. Add in applesauce, egg whites, greek yogurt, and milk and blend well.
2. In a seperate bowl combine flour, oats, baking soda, flax, cinnamon, and nutmeg
3. Add dry ingredients to wet ingredients and stir until moistened
4. Spray 9x5 inch loaf pan with cooking spay and spoon mixture into pan. Bake for 1 hour and 10 minutes or until toothpick inserted in middle of loaf comes out clean. Serve warm with butter spray, light butter, or olive oil butter.
This bread is the bomb! And it's loaded with goodies! You can also add 1/2c of any of the following:
Walnuts
Dark chocolate chips
Almonds - slivered
Pecans
I added dark chocolate chips to mine and it turned out wonderfully! Give it a try and let me know what you think - I think the whole family will love it! Feels like a cheat, but it's healthy! These would also be great as muffins for breakfast or a pre or post-workout snack. Enjoy!
Take A Break!!!
We all get to a point sometime, whether it be with nutrition and diet, training, work, school, etc., when you just get "burned out." Most people can't just take a break from work and school, so thankfully we have vacation time and school holidays and breaks throughout the year. Hooray! But when it comes to your diet and training regimen, it is compeletly up to you to decide when the appropriate time is to take a break. If you take breaks for too long or too often, then you will hinder any success you've made thus far, but if you never give yourself a break, then you risk the effects of hitting plateaus often or even worse, overtraining.
This is when listening to your body comes in handy. I've recently had to deal with this myself. I trained like a professional athlete for months, then gave myself one little week off when it was over. After that I got right back into my training. Well that was a stupid idea. I didn't listen to my body and I just spent the last two months training despite the fact that my body was screaming "NO!" to me, and it's gotten to the point where I don't really even want to go to the gym right now. Yep, me not going to the gym...gasp! On top of that, my back and neck (which haven't bothered me for over a year) are killing me!
Now that I've decided to LISTEN to my body, I'm taking a break. This doesn't mean I'm sitting on my sofa all day eating Doritos. What it means is that if I wake up and don't feel like going to the gym, then that's ok. I wake up early 5-7 days a week and get in a good solid 30+ minutes of cardio, then if I feel like dropping by the gym later for some weights, then I go for it. But if I don't, then I don't sweat it.
Now I don't know if you've caught onto this yet, but part of my writing this is to convince MYSELF that it's OKAY to take a break every once in awhile. How long will this last? I'm not sure. Probably a week, maybe two. maybe more. But I'm listening to my body now, and I know I'll be back in the gym in no time. I am planning to take a yoga class or two during the week because I can maintain some of my hard earned muscle, and it will be good for recovery as well. I am an active gal, so I make sure to at least get in my 30min cardio, even if it's just a walk. :)
Here are some things to think about if you think you might be in need of a little break:
- How long has it been since you took a break besides the usual 1-2 day recovery?
-If it's been longer than 6 months, you may consider a break.
- How are your workouts going? Are you still sore the next day? Is your motivation up?
-If you are dreading the gym, lack motivation, and aren't sore, you either need to consider changing up your routine, or taking a break.
- How is your progress towards your goals?
-If you've set goals (like you should!) but have stopped seeing any results, you be at a plateau. If your motivation is still high, then switch things up a bit: frequency, intensity, duration, type - any can be adjusted. And double check your diet. If you are not motivated, then maybe it's time for a quick break.
- How do you FEEL?
-If you are getting sick often, are always tired, lethargic, irritable, frequent headaches, then you should consider taking a break.
There are times when you should push through and just do your training. There have been countless times that I haven't wanted to go to the gym, but was so happy after I did the workout - those are the workouts that give you results. But there is a very fine line between persistance, and too much. Listen to your body! Trust me, it's not the easiest thing to do - especially if you are even half as hard-headed as me, but give it a try. Don't let your stubbornness keep you out longer than you'd like. Train hard, play harder, and rest often. :)
This is when listening to your body comes in handy. I've recently had to deal with this myself. I trained like a professional athlete for months, then gave myself one little week off when it was over. After that I got right back into my training. Well that was a stupid idea. I didn't listen to my body and I just spent the last two months training despite the fact that my body was screaming "NO!" to me, and it's gotten to the point where I don't really even want to go to the gym right now. Yep, me not going to the gym...gasp! On top of that, my back and neck (which haven't bothered me for over a year) are killing me!
Now that I've decided to LISTEN to my body, I'm taking a break. This doesn't mean I'm sitting on my sofa all day eating Doritos. What it means is that if I wake up and don't feel like going to the gym, then that's ok. I wake up early 5-7 days a week and get in a good solid 30+ minutes of cardio, then if I feel like dropping by the gym later for some weights, then I go for it. But if I don't, then I don't sweat it.
Now I don't know if you've caught onto this yet, but part of my writing this is to convince MYSELF that it's OKAY to take a break every once in awhile. How long will this last? I'm not sure. Probably a week, maybe two. maybe more. But I'm listening to my body now, and I know I'll be back in the gym in no time. I am planning to take a yoga class or two during the week because I can maintain some of my hard earned muscle, and it will be good for recovery as well. I am an active gal, so I make sure to at least get in my 30min cardio, even if it's just a walk. :)
Here are some things to think about if you think you might be in need of a little break:
- How long has it been since you took a break besides the usual 1-2 day recovery?
-If it's been longer than 6 months, you may consider a break.
- How are your workouts going? Are you still sore the next day? Is your motivation up?
-If you are dreading the gym, lack motivation, and aren't sore, you either need to consider changing up your routine, or taking a break.
- How is your progress towards your goals?
-If you've set goals (like you should!) but have stopped seeing any results, you be at a plateau. If your motivation is still high, then switch things up a bit: frequency, intensity, duration, type - any can be adjusted. And double check your diet. If you are not motivated, then maybe it's time for a quick break.
- How do you FEEL?
-If you are getting sick often, are always tired, lethargic, irritable, frequent headaches, then you should consider taking a break.
There are times when you should push through and just do your training. There have been countless times that I haven't wanted to go to the gym, but was so happy after I did the workout - those are the workouts that give you results. But there is a very fine line between persistance, and too much. Listen to your body! Trust me, it's not the easiest thing to do - especially if you are even half as hard-headed as me, but give it a try. Don't let your stubbornness keep you out longer than you'd like. Train hard, play harder, and rest often. :)
Tuesday, June 7, 2011
Foodie Fun
Yay! I'm so glad to be back in my kitchen cooking again! :) Here is another recipe I made this week and it was a big hit at my house:
Flank Steak Roll Up:
1 flank steak - about 1-2lbs
1/4c whole wheat panko crumbs
2tsp red wine vinegar
2TBSP minced garlic
1/4c low fat feta cheese
3oz spinach (about 6 cups)
Seasoning of choice to taste - I used Mrs. Dash Tomato Basil and Garlic
1) Preheat oven to 400F. Place a rack inside a baking dish and spray with cooking spray.
2) Take the steak and cut through the middle so that it opens like a book (to make the thickness half of what it is). I read that cutting against the grain makes it more tender, but who knows - mine was great.
3) In a small bowl mix together panko crumbs, vinegar, garlic, and seasoning of choice. Sprinkle mixture evenly over opened steak.
4) Sprinkle feta over steak
5) Top with spinach, pressing down
6) Starting from one end, roll the steak, pressing the spinach down as you go. You can either use kitchen twine to tie the steak in one inch intervals (that's what the recipe I used called for), or if you don't have any, poke with toothpicks to secure the roll.
7) Bake at 400F for 30min for medium, and 35min for medium-well.
8) Take out of oven, and wrap loosely with aluminum foil and let sit for 10min. Steak will continue to cook inside.
9) Cut into 1inch portions and enjoy!
This was a big hit at my house, and it looks beautiful, so it would be a great entre to serve to house guests. Super easy, and pretty quick too. This will definitely be made again at my house! :)
Flank Steak Roll Up:
1/4c whole wheat panko crumbs
2tsp red wine vinegar
2TBSP minced garlic
1/4c low fat feta cheese
3oz spinach (about 6 cups)
Seasoning of choice to taste - I used Mrs. Dash Tomato Basil and Garlic
1) Preheat oven to 400F. Place a rack inside a baking dish and spray with cooking spray.
2) Take the steak and cut through the middle so that it opens like a book (to make the thickness half of what it is). I read that cutting against the grain makes it more tender, but who knows - mine was great.
3) In a small bowl mix together panko crumbs, vinegar, garlic, and seasoning of choice. Sprinkle mixture evenly over opened steak.
4) Sprinkle feta over steak
5) Top with spinach, pressing down
6) Starting from one end, roll the steak, pressing the spinach down as you go. You can either use kitchen twine to tie the steak in one inch intervals (that's what the recipe I used called for), or if you don't have any, poke with toothpicks to secure the roll.
7) Bake at 400F for 30min for medium, and 35min for medium-well.
8) Take out of oven, and wrap loosely with aluminum foil and let sit for 10min. Steak will continue to cook inside.
9) Cut into 1inch portions and enjoy!
This was a big hit at my house, and it looks beautiful, so it would be a great entre to serve to house guests. Super easy, and pretty quick too. This will definitely be made again at my house! :)
Friday, June 3, 2011
What I'm Reading Now
I am SO into this book - it's a lot of the same stuff you hear in most "diet" books - because that's what you're supposed to do! Anyways, I like it. It goes hand in hand, for the most part, with what I've learned in my fitness journey so far. If you need an easy plan to follow, and don't have (or want) a lot of time to devote to the gym, then definitely check this out!
Yummy Chicken Strips!!
I made this last night and they were SOO yummy! Low carb, high fiber, and not even fried!
In one bowl combine:
1c whole wheat panko bread crumbs
1/3c oats (ground in food processor)
1/4c wheat bran
1/4c milled flax seed
2tsp each of garlic and onion powders, and Mrs. Dash chicken seasoning
In another bowl combine:
1/2c skim milk
1/4c non-fat plain greek yogurt
1T each of lemon juice and white vinegar
garlic and onion powders to taste and salt and pepper
Take 1-2lbs of chicken breast tenders and put into the bowl of milk, then roll each chicken tender in the bread crumb mixture. Line on baking sheet sprayed with Pam, and spray tenders with spray as well to make a light coating over the crumbs. Bake at 400F for about 20min or until cooked through.
These measurements are approximate!!! I just threw some stuff in a bowl, so feel free to do the same. With the dry ingredients, you don't have to use all of the ingredients - make it your own and use what you have. I just threw in some stuff that I knew was high in fiber, good fats and whole grains. They turned out excellent!
Serve with a low-cal honey mustard or low-car/sugar bbq sauce. Enjoy!!
Post Competition Thoughts - What's Next
I trained for 16 weeks for the WBFF Central US Championships - I don't even know how many hours of cardio that equaled too, or how many calories I turned down, and the amount of will power I managed to have is completely beyond me now that I look back.
I've enjoyed the process of competition prep - of total mind and body transformation. It's an experience you can never relate to unless you do it. Hours upon hours of cardio and weight training, depriving yourself of a social life and certain foods, devoting all of your time and energy to the sport. Some people may question my sanity, but I did enjoy it. I've found that when I'm taken out of my comfort zone, I am able to learn a lot about myself.
Through this process I've realized that I am so much stronger than I've given myself credit for in the past. I've got more will-power than most people I know, and I know that if I want something bad enough, I can make it happen.
But I also realized some other, more important things along this journey. I realized about 3 weeks out from competition, that I had missed a lot. I had a husband and a daughter that wanted nothing more than my time and I couldn't give it to them because I didn't have the time or the energy. As I laid in bed one night, I realized that I had something I'd always dreamed of - a six-pack stomach, a rockin' bod - but I wasn't happy. At that point I was down right miserable. What good is a hot body if you aren't happy? I realized that what I'd thought was so important to me, really wasn't that important at all...and what mattered to me most - my family - I had set on the back-burner.
A couple weeks later, I competed, and I didn't even place...but I'm not upset. I think God started working in me weeks before the competition so that I wouldn't be upset when I didn't win. At one point while I was on stage, I looked out in the crowd (you could barely make out anyone in the crowd because of the bright lights), and I saw my mom standing next to one of my best friends from kindergarden, and she was holding Kira. Tears welled up in my eyes and I had to look away because I thought I was going to start crying on stage! It was in that moment that I knew where my heart was - and it wasn't on a stage.
Now, don't get me wrong - I loved the competition, and I had a great time, I enjoyed myself, and I'm SO glad that I did it. It just opened my eyes to a lot of things that I didn't see before. So with that being said, I've decided to graciously bow out of the competition scene. I won't say that I'll never compete again, because I may decide to again someday, but for now, and for awhile, I'm going to focus my energy and attention on the people I love. I plan to pick up some college courses soon so I can finally finish my degree (with MU of course!), and after that I'm going to (slowly) work on my Master's. I don't want a full-time job anytime soon. I spent enough time away from my family over the last four months. I'm going to continue to train and do what I love, and at the same time go to school at a very UNstressful pace. :) Maybe we'll have baby Burgos #2 in another year or two...and then when the kiddies are off to school, or I lose my mind - whichever comes first - I'll get a career.
I do intend to keep up with my love for fitness (of course!!) - I love it. But my fitness goal for now is to find the balance. You can be healthy, and be happy and not have to live a deprived life, or spend hours in the gym. That is where my focus is now, fitness-wise. It's all about being happy, healthy, and fulfilled!
I've enjoyed the process of competition prep - of total mind and body transformation. It's an experience you can never relate to unless you do it. Hours upon hours of cardio and weight training, depriving yourself of a social life and certain foods, devoting all of your time and energy to the sport. Some people may question my sanity, but I did enjoy it. I've found that when I'm taken out of my comfort zone, I am able to learn a lot about myself.
Through this process I've realized that I am so much stronger than I've given myself credit for in the past. I've got more will-power than most people I know, and I know that if I want something bad enough, I can make it happen.
But I also realized some other, more important things along this journey. I realized about 3 weeks out from competition, that I had missed a lot. I had a husband and a daughter that wanted nothing more than my time and I couldn't give it to them because I didn't have the time or the energy. As I laid in bed one night, I realized that I had something I'd always dreamed of - a six-pack stomach, a rockin' bod - but I wasn't happy. At that point I was down right miserable. What good is a hot body if you aren't happy? I realized that what I'd thought was so important to me, really wasn't that important at all...and what mattered to me most - my family - I had set on the back-burner.
A couple weeks later, I competed, and I didn't even place...but I'm not upset. I think God started working in me weeks before the competition so that I wouldn't be upset when I didn't win. At one point while I was on stage, I looked out in the crowd (you could barely make out anyone in the crowd because of the bright lights), and I saw my mom standing next to one of my best friends from kindergarden, and she was holding Kira. Tears welled up in my eyes and I had to look away because I thought I was going to start crying on stage! It was in that moment that I knew where my heart was - and it wasn't on a stage.
Now, don't get me wrong - I loved the competition, and I had a great time, I enjoyed myself, and I'm SO glad that I did it. It just opened my eyes to a lot of things that I didn't see before. So with that being said, I've decided to graciously bow out of the competition scene. I won't say that I'll never compete again, because I may decide to again someday, but for now, and for awhile, I'm going to focus my energy and attention on the people I love. I plan to pick up some college courses soon so I can finally finish my degree (with MU of course!), and after that I'm going to (slowly) work on my Master's. I don't want a full-time job anytime soon. I spent enough time away from my family over the last four months. I'm going to continue to train and do what I love, and at the same time go to school at a very UNstressful pace. :) Maybe we'll have baby Burgos #2 in another year or two...and then when the kiddies are off to school, or I lose my mind - whichever comes first - I'll get a career.
I do intend to keep up with my love for fitness (of course!!) - I love it. But my fitness goal for now is to find the balance. You can be healthy, and be happy and not have to live a deprived life, or spend hours in the gym. That is where my focus is now, fitness-wise. It's all about being happy, healthy, and fulfilled!
I Did It Again!
Well, I did it again! I finished the competition! I didn't win, or place even, but it was a very big competition and I had a great time participating. Something I've always wanted to do, and I can now say that I did it. :)
It was a great weekend all together. I got into Kansas City on Wednesday, got my eyelashes done by my mom's friend, then met up with some old friends for dinner. I had chicken and asparagus while they ate tacos - but it was ok - my suitcase was filled with chocolates that I brought for post show! :) Thursday I just relaxed and took it easy, hung out with my dad and just enjoyed not doing a whole lot. Enrique and Kira arrived at Mom's Thursday night (bless his heart, he drove 18+ hours with Kira!).
On Friday, the day before the show, I had a photoshoot with LHG FX Photography - it was awesome! I got TONS of great shots with them and will have some of the images up once I get them. :) They also took my photos during the competition as well. Friday night, Katie, Kara and myself went to the athlete's registration and meeting, then broke off to do our tanning. I was up pretty late putting on tanner - with the help of Enrique! I woke up bright and early to apply some more tanner and get my hair and makeup done by Envy Salon. I looked AMAZING! Not to toot my own horn, lol. They did a fabulous job though!
Pre-judging started at 10:30am and before I knew it I was walking across the stage! I did two categories this time - Diva Bikini Model (with a bikini and formal gown round), and Diva Fitness Model (bikini and themewear rounds). Pre-judging ended around 2pm and we got to go relax until the evening show. I went back to our hotel room with Mom, Enrique and Kira - they all napped, but my nerves were too strung to sleep even though I was so tired! The evening show started at 6:30 and ended around 11pm! I went out on stage a total of 6 times for the whole show - it was a blast and I felt like suck a DIVA!
All in all, I am very proud of how I did. I've seen my stage photos and I exceeded my expectations. My coach, Layne Norton did an excellent job, and I'm very happy with how it turned out!
I will have more photos up soon when I get them from the photographer, but here are some sneak peak photos that I took myself from the competition.
It was a great weekend all together. I got into Kansas City on Wednesday, got my eyelashes done by my mom's friend, then met up with some old friends for dinner. I had chicken and asparagus while they ate tacos - but it was ok - my suitcase was filled with chocolates that I brought for post show! :) Thursday I just relaxed and took it easy, hung out with my dad and just enjoyed not doing a whole lot. Enrique and Kira arrived at Mom's Thursday night (bless his heart, he drove 18+ hours with Kira!).
On Friday, the day before the show, I had a photoshoot with LHG FX Photography - it was awesome! I got TONS of great shots with them and will have some of the images up once I get them. :) They also took my photos during the competition as well. Friday night, Katie, Kara and myself went to the athlete's registration and meeting, then broke off to do our tanning. I was up pretty late putting on tanner - with the help of Enrique! I woke up bright and early to apply some more tanner and get my hair and makeup done by Envy Salon. I looked AMAZING! Not to toot my own horn, lol. They did a fabulous job though!
Pre-judging started at 10:30am and before I knew it I was walking across the stage! I did two categories this time - Diva Bikini Model (with a bikini and formal gown round), and Diva Fitness Model (bikini and themewear rounds). Pre-judging ended around 2pm and we got to go relax until the evening show. I went back to our hotel room with Mom, Enrique and Kira - they all napped, but my nerves were too strung to sleep even though I was so tired! The evening show started at 6:30 and ended around 11pm! I went out on stage a total of 6 times for the whole show - it was a blast and I felt like suck a DIVA!
All in all, I am very proud of how I did. I've seen my stage photos and I exceeded my expectations. My coach, Layne Norton did an excellent job, and I'm very happy with how it turned out!
I will have more photos up soon when I get them from the photographer, but here are some sneak peak photos that I took myself from the competition.
Tuesday, May 10, 2011
11 Days Out
Here I am - 1.5 weeks out from my biggest competition yet! The WBFF Central US Championships. I'm getting nervous! My coach is awesome though and I feel ready...at least physically, anyways. :) Here are some updated photos!
Two Surprisingly Good Snacks
Ok, before I get started, I have to put out a disclaimer: I'm less than 2 weeks from my competition. I am currently carb-depleted, and my taste buds are a little "off" at the moment, so if this does not sound good to you - then pass on by! But I thought they were actually pretty good considering what I'm able to eat right now. :)
Pumpkin Pie Protein Shake
1 scoop vanilla protein
1/2c pumpkin puree (not pumpkin pie filling!)
1/3 - 1/2c almond milk (I use regular unsweetened)
Dash of vanilla extract, cinnamon, ginger, and nutmeg
1 packet of stevia (optional)
5 ice cubes
Put all ingredients in a blender and blend until smooth - enjoy!
This tastes like pumpkin pie to me!!! I eat it almost every day. Pumpkin is a great carbohydrate because it is very low-carb to begin with and is loaded with fiber. I sometimes just mix this in a bowl and eat it with a spoon! :)
Tuna Salad
1 can of tuna packed in water
2 boiled egg whites
1tbsp ground flax seed
1tsp olive oil
chopped celery (optional)
dijon mustard
Mix all ingredients in a bowl and enjoy! You can put this on a sandwich too if you'd like. Off-season I'll be adding a little bit of olive oil mayo, but for now the dijon does the trick just fine. :) The ground flax adds in some fiber and good fats. This is another staple for me these days too. Yum!
There you go - a couple quick snacks. I'm not promising that you will love them, but if you are trying to cut back on carbs, then give them a try! You might be surprised like I was. ;)
Pumpkin Pie Protein Shake
1 scoop vanilla protein
1/2c pumpkin puree (not pumpkin pie filling!)
1/3 - 1/2c almond milk (I use regular unsweetened)
Dash of vanilla extract, cinnamon, ginger, and nutmeg
1 packet of stevia (optional)
5 ice cubes
Put all ingredients in a blender and blend until smooth - enjoy!
This tastes like pumpkin pie to me!!! I eat it almost every day. Pumpkin is a great carbohydrate because it is very low-carb to begin with and is loaded with fiber. I sometimes just mix this in a bowl and eat it with a spoon! :)
Tuna Salad
1 can of tuna packed in water
2 boiled egg whites
1tbsp ground flax seed
1tsp olive oil
chopped celery (optional)
dijon mustard
Mix all ingredients in a bowl and enjoy! You can put this on a sandwich too if you'd like. Off-season I'll be adding a little bit of olive oil mayo, but for now the dijon does the trick just fine. :) The ground flax adds in some fiber and good fats. This is another staple for me these days too. Yum!
There you go - a couple quick snacks. I'm not promising that you will love them, but if you are trying to cut back on carbs, then give them a try! You might be surprised like I was. ;)
Sunday, May 1, 2011
Making Fitness Fun
We all have those days when we just don't want to train. Now that I have loads of cardio to do, I have to find some ways to make my workouts a little more fun...hopping on my treadmill just isn't cutting it! The good news is that it's warming up outside so getting outdoors is always an option now. This past week Enrique and I took Kira to the park. We did sprints with the speed harness while Kira played ball, and then we went on a hike on the trail. I needed to get my heart rate up, so I put Kira on my shoulders for the extra intensity. I got in my workout, and she had a blast! Here are a few other ideas:
Get some friends or the family together and play a sport like flag football, frisbee, soccer, or volleyball.
Go hiking outdoors - it's beautiful!
It's almost that time of year - swimming!
Go on a bike ride with the family, or go mountain biking
If the weather isn't nice, try out a class at your local gym. My favorites are Spinning, Zumba and Kickboxing.
Sometimes you have to make it fun to keep yourself motivated - don't give up!
The Hardest Thing I've Ever Done
Well, I'm less than 3 weeks out from my competition - 20 days to be exact! It's so close that it's scary. This competition is so much different than my first one. I have a new coach for one. He is a professional bodybuilder and has his PhD in Nurtition. He definitely knows his stuff and believes 110% in hard work. So, for a little background info, after my last competition, I didn't come off of my competition prep like I should have. I added in too many calories and carbs all at once. Sure, you go out and have your cheat meal(s), but this should only last a day or two, then you need to get back on track and add the carbs back in slowly so your metabolism can re-adjust. Taking calories so low for a competition causes the metabolism to slow down, so if you don't do this, your metabolism will stay slow and when you introduce the carbs/calories back in too quickly, you store it all as fat - because your body thinks it's starving...it's sort of complicated - but if you want to maintain the lean physique, you can't go crazy after a competition.
That being said, when I started my prep for this competition, I was 15lbs heavier than contest weight (that was 130lbs last time) - and my metabolism had slowed, so my coach told me this was going to be hard - and that basically to get me lean enough, he was going to have to starve me - I didn't take this litteraly. :)
So, over the last 13 weeks, I've been dropping the carbs and fat very slowly. Now, at 3 weeks out, I'm pretty much carb-free for most of the week (very very low carb). I have two higher carb days throughout the week to keep my metabolism from crashing (and keep me from going crazy!). My calories are down to about 900/day. Yes...I am starving! On top of that - I am doing 90-120min of cardio per day 6-7 days a week and weights 5 days per week. I am exhausted to say the least.
My thighs are where the last of my bodyfat is hiding - and the hardest part to lose for us women...so that's why I'm trucking away with the cardio. My cardio consists of 5 days of low intensity cardio sessions and 4 days of HIIT training, which I usually do sprints at the track, harness sprints, or spinning. And I can say that I am FINALLY seeing my thighs slim down! Woohoo! I'm fighting genetics, child birth, and a past of bad eating habits.
All of that being said, I confess that this is definitely the hardest thing I've ever endured - child birth...awful, but short-lived. Basic training....nothing! AIT....awful, but doesn't even come close! The last two weeks have been the hardest yet. The combination of low calories and intense training are really taking their toll both physically and mentally. I'm physically exhausted, but still have to manage to push through a tough weight training session. All I want to do is sleep, but I have cardio to do. When the training is done I can choose to sit on the couch - but I have posing practice that needs to be done. And aside from all the competition prep, I have a family. I am so thankful that Enrique is so patient and as understanding as he can be. He has put up with my grumpiness, mood swings, and crying, and he keeps Kira busy when I'm tired or need a nap.
There have been days that I want to quit, days when I question why I'm doing this, days when I get mad at myself for committing to this, days when I get so frustrated that my body just won't "cooperate" with me, and days that I get jealous of the girls who don't have kids, or have great metabolisms and genetics. But at the end of the day I have to re-focus and get my mind right for the following day, and the fact of the matter is I wanted to do this, and I still want to. I knew it wasn't going to be easy, I knew I would have to work hard, I knew I would sacrifice a lot - and when I am done, I will be able to look back at this journey and know that I gave it my all. I did it, I fought the fight and I won. Despite all the work and sacrifice that is going into this, I'm learning so much about myself, about my life, about what I want in life, and about my own strength that I never knew even exsisted. So...20 more days!!! I can do this! :)
That being said, when I started my prep for this competition, I was 15lbs heavier than contest weight (that was 130lbs last time) - and my metabolism had slowed, so my coach told me this was going to be hard - and that basically to get me lean enough, he was going to have to starve me - I didn't take this litteraly. :)
So, over the last 13 weeks, I've been dropping the carbs and fat very slowly. Now, at 3 weeks out, I'm pretty much carb-free for most of the week (very very low carb). I have two higher carb days throughout the week to keep my metabolism from crashing (and keep me from going crazy!). My calories are down to about 900/day. Yes...I am starving! On top of that - I am doing 90-120min of cardio per day 6-7 days a week and weights 5 days per week. I am exhausted to say the least.
My thighs are where the last of my bodyfat is hiding - and the hardest part to lose for us women...so that's why I'm trucking away with the cardio. My cardio consists of 5 days of low intensity cardio sessions and 4 days of HIIT training, which I usually do sprints at the track, harness sprints, or spinning. And I can say that I am FINALLY seeing my thighs slim down! Woohoo! I'm fighting genetics, child birth, and a past of bad eating habits.
All of that being said, I confess that this is definitely the hardest thing I've ever endured - child birth...awful, but short-lived. Basic training....nothing! AIT....awful, but doesn't even come close! The last two weeks have been the hardest yet. The combination of low calories and intense training are really taking their toll both physically and mentally. I'm physically exhausted, but still have to manage to push through a tough weight training session. All I want to do is sleep, but I have cardio to do. When the training is done I can choose to sit on the couch - but I have posing practice that needs to be done. And aside from all the competition prep, I have a family. I am so thankful that Enrique is so patient and as understanding as he can be. He has put up with my grumpiness, mood swings, and crying, and he keeps Kira busy when I'm tired or need a nap.
Tuesday, April 19, 2011
On the menu!
Today is a low-carb day for me (insert sad face). I have less than 5 weeks until I compete so the carbs are decreasing and the cardio is increasing! :) now, with my carbs being so low, it is still important that I get in my daily recommended fiber, so you will notice that in some of my carb choices.
Breakfast:
Pumpkin Protein Pancakes
I used 1/3c canned pumpkin
2.5T oats
1/2 scoop Iso 100
4 egg whites
vanilla, baking powder, cinnamon, nutmeg and stevia
So good!!!
Post-workout:
1 scoop of Iso 100
1/3c strawberries as a smoothie
1/2 of a Joseph's Lavash Flatbread baked into chips
2T low sodium black beans mixed with garlic and water for dip
Lunch:
1/2 of a Joseph's Lavash Flatbread
4oz homeade buffalo chicken
Spinach
1T Plain fat free Greek yogurt and low fat feta
Dinner:
4oz flank steak
Spinach salad with 1/2 Roma tomato
1T Walden Farms Ginger Soy vinegarette
1T flax seed
Snack:
1/2 scoop Iso 100
3 egg whites
1tsp coconut oil
Or I may have chicken with some olive oil here instead.
That's it! Not alot of carbs, but I make sure to get in a nice big green salad at some point in the day. If you are considering dropping carbs, make sure you get adequate fiber. 15g is the recommended daily MINIMUM. I suggest you aim a little higher. I even add fiber supplements on days I can't seem to get in a lot of fiber. It's so important.
Low carb isn't easy. There are days when I want nothing more than CARBS!!! But I remind myself of my goals and push through. It's not easy, but if you want something bad enough, you have to make the sacrifices that come along with it. I've even moved my vision board to my kitchen! Lol.
So 4+ weeks to go. It's right around the corner!!
Breakfast:
Pumpkin Protein Pancakes
I used 1/3c canned pumpkin
2.5T oats
1/2 scoop Iso 100
4 egg whites
vanilla, baking powder, cinnamon, nutmeg and stevia
So good!!!
Post-workout:
1 scoop of Iso 100
1/3c strawberries as a smoothie
1/2 of a Joseph's Lavash Flatbread baked into chips
2T low sodium black beans mixed with garlic and water for dip
Lunch:
1/2 of a Joseph's Lavash Flatbread
4oz homeade buffalo chicken
Spinach
1T Plain fat free Greek yogurt and low fat feta
Dinner:
4oz flank steak
Spinach salad with 1/2 Roma tomato
1T Walden Farms Ginger Soy vinegarette
1T flax seed
Snack:
1/2 scoop Iso 100
3 egg whites
1tsp coconut oil
Or I may have chicken with some olive oil here instead.
That's it! Not alot of carbs, but I make sure to get in a nice big green salad at some point in the day. If you are considering dropping carbs, make sure you get adequate fiber. 15g is the recommended daily MINIMUM. I suggest you aim a little higher. I even add fiber supplements on days I can't seem to get in a lot of fiber. It's so important.
Low carb isn't easy. There are days when I want nothing more than CARBS!!! But I remind myself of my goals and push through. It's not easy, but if you want something bad enough, you have to make the sacrifices that come along with it. I've even moved my vision board to my kitchen! Lol.
So 4+ weeks to go. It's right around the corner!!
Monday, April 18, 2011
Good Rest
Monday morning. :) We've all been there. The alarm goes off, you roll out of bed, go through the motions of getting ready, get out the door and and the week begins. My Mondays usually start with a 5am workout session followed by 5-7 training sessions, and finally some cardio. Busy busy days indeed. I, like most people in the world, rarely WANT to go the gym at 5am on a Monday morning. I always seem to make it though. Most mornings I am tired, but I get out of bed. I get ready, have my breakfast, have my devotional time, then head out the door. If I'm feeling tired or sluggish, I tell myself "Just drive to the gym, if you're still this tired when you get there, you can go back home." I am always awake and ready for my workout by the time I get there. This morning, however, was a different story. I did my morning routine, and gave myself my little pep talk on the way to the gym, and when I pulled in the parking lot, I WAS STILL EXHAUSTED! So I had to make a decision. I could go ahead and go in and risk just having a so-so workout, or I could turn around and drive home, go back to bed for a couple hours and workout after work - risking the temptation to not want to workout, or be tired from a days work. I sat in the parking lot for a few minutes and really tried to pump myself up - but it just wasn't there. So I decided to go home. I got my 2 extra hours of sleep, had a very energetic day at work and had a great workout at the end of the day. So what's the moral of the story??
Even if you don't really want to workout in the morning, just drive yourself there at least. 99% of the time, you will be ready to workout by the time you get to the gym. On the rare occasion (like I had today) that you are still tired when you get there, then go back home and rest! You probably need it! In my case this morning, I needed those 2 extra hours of sleep. I went to bed later than normal and tried to take on the day with very little sleep - not only would I have probably had a not-so-great workout, I probably would have been dragging at work too.
Rest is so important - especially if you are trying to live a healty lifestyle - get the rest you need so you can make the best out of your days! On that note, I'm going to bed! ;)
Photo from: http://www.womenshealthmag.com/health/sleep-problems-and-sleep-solutions
Saturday, March 26, 2011
8 More Weeks!!
Tickets are on sale now for the competition. Woohoo! The 10am show is when everyone does there walk/posing. This is the pre-judging. Long, but everyone gets to see their loved ones work it. The 6pm show is the main event. A big production. Only the top 5 will walk, but I'll be there. ;)
And a little motivational video!
Eight Weeks Out
Well, as of today there are only 8 weeks until I step on stage! I started prep at 16 weeks. I can't believe that much time has already gone by. A few things I've learned over the last 8 weeks:
*I'm NOT perfect - nor will I ever be. There were a few times I got really down on myself when I didn't have a perfect day - when I didn't workout as hard as I could have, or ate something I wasn't supposed to. This would only turn into a downward spiral. I've had to accept the reality that I'm not perfect, and more importantly that it's OK to not be perfect. No one is! I'm going to mess up, have bad days, not feel well, etc. The important thing is that I move onward and upward. Rather than beating myself up, I'm learning to forgive myself, learn from the mistake, and grow from it. This way of thinking has been amazing. I have near "perfect" days all the time now because I'm not letting the little things de-rail me. Let it go, and move on!
*I've learned that the mind is SO powerful. When I first started this prep, I was a little intimidated by the heavy lifting I'm supposed to be doing. I've always thought of myself as not very strong. The first few weeks I would lift what I "thought" was heavy, but as the weeks went by, and my confidence grew, I realized that I could lift so much more than I was giving myself credit for. So I started adding on the weights - instead of choosing a weight I thought was heavy, I'd choose a weight I thought was TOO heavy...I'd visualize myself doing it with perfect form, then give it a try, and guess what...I did it! :) So much of what we are capable of is blocked by negative thinking. We can endure so much more than we give ourselves credit for. Mind over matter, mind over matter, mind over matter!!
*If it were easy - everyone would be doing it! I use this quote to get me through my toughest workouts and worst days. I can be a bit of a whiner from time to time. I've caught myself on several occasions whining to myself or to others about how I don't "get to" eat that, or I "can't" eat that or do that, or I "have" to workout everyday and have no social life....these occasions are usually followed by a mental slap to the back of the head. I CHOSE to do this!! And it's going to be VERY hard. And if it were easy - EVERYONE would be doing it! In the end, hard work always pays off.
And on a more humorous note:
I was browsing forums on bodybuilding.com and ran across one about how you know when you are in competition prep - the funny things competitors do when it gets close to show time. Here are a few that stuck out to me because I do them too! It's good to know we're not alone!
*You scrape every last bite of oatmeal off of your bowl, every last bit, sometimes with your finger!
*You hide your peanut butter - or "break up" with peanut butter. Oh yes, peanut butter and I have parted ways...sigh.
*Things like honey, sprinkles, cereals, etc. must be thrown away - though you haven't noticed them in the cabinet for months, they suddenly sound pretty yummy.
*Cereal is like crack - it's officially banned from my house until May 22nd. :)
*You check your pantry or fridge 10 times in one hour - just in case some calorie free magic food showed up while you weren't looking.
*You grocery shop for hours - checking the labels on foods hoping that maybe you'll find the box of cookies that doesn't have any carbs or fat. Lol - guilty!
*Your spice cabinet looks like it belongs to a professional chef
*You've become a protein shake connoisseur
*You've tried protein every way humanly possible, trying to turn it into a delectable dessert.
*Your supplement cabinet could put GNC out of business.
*As soon as you eat, you're thinking about what you're going to eat in 3 more hours
*As soon as you wake up - your thinking about breakfast
*You've been known to eat a chicken breast with your hands while driving because it's time to eat.
A lot of these were written by other people, but I can totally relate!! LOL! I love it! Yes, it gets a little crazy, and some people think I'm nuts, but I'm on a mission!
*I'm NOT perfect - nor will I ever be. There were a few times I got really down on myself when I didn't have a perfect day - when I didn't workout as hard as I could have, or ate something I wasn't supposed to. This would only turn into a downward spiral. I've had to accept the reality that I'm not perfect, and more importantly that it's OK to not be perfect. No one is! I'm going to mess up, have bad days, not feel well, etc. The important thing is that I move onward and upward. Rather than beating myself up, I'm learning to forgive myself, learn from the mistake, and grow from it. This way of thinking has been amazing. I have near "perfect" days all the time now because I'm not letting the little things de-rail me. Let it go, and move on!
*I've learned that the mind is SO powerful. When I first started this prep, I was a little intimidated by the heavy lifting I'm supposed to be doing. I've always thought of myself as not very strong. The first few weeks I would lift what I "thought" was heavy, but as the weeks went by, and my confidence grew, I realized that I could lift so much more than I was giving myself credit for. So I started adding on the weights - instead of choosing a weight I thought was heavy, I'd choose a weight I thought was TOO heavy...I'd visualize myself doing it with perfect form, then give it a try, and guess what...I did it! :) So much of what we are capable of is blocked by negative thinking. We can endure so much more than we give ourselves credit for. Mind over matter, mind over matter, mind over matter!!
*If it were easy - everyone would be doing it! I use this quote to get me through my toughest workouts and worst days. I can be a bit of a whiner from time to time. I've caught myself on several occasions whining to myself or to others about how I don't "get to" eat that, or I "can't" eat that or do that, or I "have" to workout everyday and have no social life....these occasions are usually followed by a mental slap to the back of the head. I CHOSE to do this!! And it's going to be VERY hard. And if it were easy - EVERYONE would be doing it! In the end, hard work always pays off.
And on a more humorous note:
I was browsing forums on bodybuilding.com and ran across one about how you know when you are in competition prep - the funny things competitors do when it gets close to show time. Here are a few that stuck out to me because I do them too! It's good to know we're not alone!
*You scrape every last bite of oatmeal off of your bowl, every last bit, sometimes with your finger!
*You hide your peanut butter - or "break up" with peanut butter. Oh yes, peanut butter and I have parted ways...sigh.
*Things like honey, sprinkles, cereals, etc. must be thrown away - though you haven't noticed them in the cabinet for months, they suddenly sound pretty yummy.
*Cereal is like crack - it's officially banned from my house until May 22nd. :)
*You check your pantry or fridge 10 times in one hour - just in case some calorie free magic food showed up while you weren't looking.
*You grocery shop for hours - checking the labels on foods hoping that maybe you'll find the box of cookies that doesn't have any carbs or fat. Lol - guilty!
*Your spice cabinet looks like it belongs to a professional chef
*You've become a protein shake connoisseur
*You've tried protein every way humanly possible, trying to turn it into a delectable dessert.
*Your supplement cabinet could put GNC out of business.
*As soon as you eat, you're thinking about what you're going to eat in 3 more hours
*As soon as you wake up - your thinking about breakfast
*You've been known to eat a chicken breast with your hands while driving because it's time to eat.
A lot of these were written by other people, but I can totally relate!! LOL! I love it! Yes, it gets a little crazy, and some people think I'm nuts, but I'm on a mission!
A Foody's Dream!
A client of mine told me I was a "Foody" and it totally stuck with me. What can I say? I LOVE food - healthy, yummy food! So with that being said, I love to grocery shop and see what I can find that is healthy and of course, yummy! At this point in competition prep, carbs are starting to dwindle away, so I am constantly looking for the lowest carb option of every food. I was at Walmart the other day and ran across a couple things I'm too excited about to not share. :)
*Calorie Countdown Milk by Hood - I found chocolate milk with only 5g of carbs and 3g of sugar per cup!!! Unbelievable! They have regular skim milk and 1%, 2%, etc, but I only found the chocolate. It is really good milk too. I was kind of weary. Love it!! I added 1/2c to my protein shake today...BSN Lean Dessert Chocolate Fudge protein + 1/2c Hood Chocolate Milk + 5 ice cubes = CHOCOLATE MILKSHAKE! Yes! :)
*Silk PureCoconut Milk - this stuff is really yummy too! By the same people that make the soy and almond milks. I usually use unsweetened almond milk in my smoothies/protein shakes, but will start using this now too. It is higher in fat (5g per cup) but coconut is a healthy fat, so not a problem!
*Carb free creamer!! I've been on a mission to find carb free coffee creamer for awhile now and finally ran across one. Land O Lakes Mini Moo's Half and Half creamer. They are the little cups in the coffee aisle that don't need to be refridgerated - like you see at the gas stations. They do have 1g of fat per cup, but I can deal with that in place of the carbs! :) Yay!
*Joseph's Lavash Flat Bread. These are really big flat bread wraps. They are high fiber, low fat and low carb. A serving is 1/2 of a wrap - which is still pretty big - and only has 7g of carbs. So even if you eat a whole one, you're not going to go into carb overload. Sweet! I've been having these often!
I will add things as I find them. Eating healthy is easy, and can also be fun...and tastey! :)
*Calorie Countdown Milk by Hood - I found chocolate milk with only 5g of carbs and 3g of sugar per cup!!! Unbelievable! They have regular skim milk and 1%, 2%, etc, but I only found the chocolate. It is really good milk too. I was kind of weary. Love it!! I added 1/2c to my protein shake today...BSN Lean Dessert Chocolate Fudge protein + 1/2c Hood Chocolate Milk + 5 ice cubes = CHOCOLATE MILKSHAKE! Yes! :)
*Silk PureCoconut Milk - this stuff is really yummy too! By the same people that make the soy and almond milks. I usually use unsweetened almond milk in my smoothies/protein shakes, but will start using this now too. It is higher in fat (5g per cup) but coconut is a healthy fat, so not a problem!
*Carb free creamer!! I've been on a mission to find carb free coffee creamer for awhile now and finally ran across one. Land O Lakes Mini Moo's Half and Half creamer. They are the little cups in the coffee aisle that don't need to be refridgerated - like you see at the gas stations. They do have 1g of fat per cup, but I can deal with that in place of the carbs! :) Yay!
*Joseph's Lavash Flat Bread. These are really big flat bread wraps. They are high fiber, low fat and low carb. A serving is 1/2 of a wrap - which is still pretty big - and only has 7g of carbs. So even if you eat a whole one, you're not going to go into carb overload. Sweet! I've been having these often!
I will add things as I find them. Eating healthy is easy, and can also be fun...and tastey! :)
A Few Yummy Recipes!
Well, I'm eight weeks out from my competition today (eek!) and I'm trying to prevent any food adversions from popping up. I'm very bad about eating the same things constantly and then getting to a point where I can't stand to even think about eating it. Not cool when it gets to crunch time. So, I've been fiddling around with some recipes and trying to find things that are healthy and fit into my macros. Here are three that I came across this week that I'll keep around even after competition season is over:
Buffalo Chicken
1/2c nonfat plain Greek yogurt
2tbsp nonfat buttermilk
2tbsp white wine vinegar
1/3c low fat feta cheese
1/4tsp salt
4tbsp hot sauce
1tbsp extra virgin olive oil
1tbsp paprika
4 4-6oz chicken breasts
Wisk together yogurt, buttermilk, vinegar, feta and salt. Cover and refridgerate.
Combine hot sauce, oil, and paprika. Cut chicken into strips and place in large ziploc bag. Pour hot sauce mixture over chicken, close and shake to coat chicken. Marinate for 30min.
Preheat oven to 400. Spray baking sheet with Pam and place chicken strips on sheet. Bake for 8-10 min until chicken is done. Top chicken with feta sauce and enjoy! Serves 4.
I got this from an old Clean Eating magazine. These are SOOO yummy! I'm not even a big wing person, but these are the bomb in my opinion. :) I had them for dinner with salad and some celery sticks, and then used the leftovers to make a buffalo chicken wrap and used the sauce as dressing. SO good!
Salmon and Blackberry Salad
12oz salmon
2c chopped asparagus
2c blackberries
2tsp raw honey
4tsp lite soy sauce
2tsp sesame oil
1/4c orange juice
6c spinach or argula
Preheat oven to 400. Divide salmon into 4oz portions. Spray baking sheet with spray and bake salmon for 18min.
Steam asparagus for 2min until crisp-tender. Rinse and chill in refridgerator.
Take 16 blackberries, add honey, soy sauce, oil and o.j. and stir to combine breaking up the blackberries slightly - they will be chunky.
Arrange spinach on plates, top with asparagus, salmon and 1/4 reserved blackberries. Drizzle with blackberry sauce and enjoy!
220cal, 9g fat, 17g carbs, 21g protein
This also came from the Clean Eating magazine. I made this on a hot afternoon and it was so refreshing! I'll definitely be having more of this over the summer months!
And last but not least:
Chocolate Pancakes - Oh yeah!!
4 egg whites
1/4-1/2c oatmeal
1/4-1/2c low fat or fat free cottage cheese
1/2tsp vanilla
2tbsp unsweetened cocoa
4-6 packets (or tsp) stevia/splenda
Dash of salt
Optional:
Coconut oil
Fat free whipped topping
Sugar Free Hershey's Chocolate Syrup
Dark chocolate chips
Put egg whites, oatmeal, cottage cheese, vanilla, cocoa, sweetener, and salt into a blender and blend until creamy.
Heat skillet to low-med heat and spray with cooking spray.
Pour batter onto skillet and cook until done, flipping once.
Top with coconut and any of the above toppings.
Makes 2 pancakes or 1 giant pancake.
Ok - there is a lot of options with this. I put 1/4-1/2c on the oats and cottage cheese so you can adjust it to your needs. I can't have a lot of carbs at the moment, so I used 1/4c of each. These cook up real fluffy just like a pancake. Eaten alone, they aren't super sweet, but topped with the syrup or whipped cream is probably AMAZING. I have to settle for plain at the moment. :) I also added chocolate chips as an option. You can sprinkle on top, or stir into the batter after it's been blended. Yummy!! So many options! Be creative - but healthy! :)
Speaking of pancakes...the recipe above is a very common "bodybuilding/fitness junkie" recipe - therefore I don't really know who to give the credit too. You can make pretty much any kind of pancake you can think of, so make it your own. Just keep the following 5 ingredients:
4 egg whites
1/4-1/2c oatmeal
1/4-1/2c cottage cheese
1/2tsp vanilla
stevia - usually you only need about 2, but the cocoa makes the chocolate recipe a little harder to sweeten - just start with two and sweeten to taste.
Here are some other options to add to the pancake recipe:
1/2-1 Banana: blend with the batter, and add to the regular recipe or the chocolate
1-2tbsp natural peanut butter
1/2c sliced strawberries - add after blended
2tbsp chopped walnuts/pecans/almonds
1/2c blueberries - add after blended
1/4c raisens and cinnamon
1/3c applesauce and cinnamon
1/2can pumpkin puree and pumpkin pie spice or cinnamon
The possibilities are endless here! These pancakes are a staple for me. I love them with different fruit toppings or sugar free syrup. I also like to top with coconut oil rather than butter. So good, and kids love them too. Have fun with it!
Buffalo Chicken
1/2c nonfat plain Greek yogurt
2tbsp nonfat buttermilk
2tbsp white wine vinegar
1/3c low fat feta cheese
1/4tsp salt
4tbsp hot sauce
1tbsp extra virgin olive oil
1tbsp paprika
4 4-6oz chicken breasts
Wisk together yogurt, buttermilk, vinegar, feta and salt. Cover and refridgerate.
Combine hot sauce, oil, and paprika. Cut chicken into strips and place in large ziploc bag. Pour hot sauce mixture over chicken, close and shake to coat chicken. Marinate for 30min.
Preheat oven to 400. Spray baking sheet with Pam and place chicken strips on sheet. Bake for 8-10 min until chicken is done. Top chicken with feta sauce and enjoy! Serves 4.
I got this from an old Clean Eating magazine. These are SOOO yummy! I'm not even a big wing person, but these are the bomb in my opinion. :) I had them for dinner with salad and some celery sticks, and then used the leftovers to make a buffalo chicken wrap and used the sauce as dressing. SO good!
Salmon and Blackberry Salad
12oz salmon
2c chopped asparagus
2c blackberries
2tsp raw honey
4tsp lite soy sauce
2tsp sesame oil
1/4c orange juice
6c spinach or argula
Preheat oven to 400. Divide salmon into 4oz portions. Spray baking sheet with spray and bake salmon for 18min.
Steam asparagus for 2min until crisp-tender. Rinse and chill in refridgerator.
Take 16 blackberries, add honey, soy sauce, oil and o.j. and stir to combine breaking up the blackberries slightly - they will be chunky.
Arrange spinach on plates, top with asparagus, salmon and 1/4 reserved blackberries. Drizzle with blackberry sauce and enjoy!
220cal, 9g fat, 17g carbs, 21g protein
This also came from the Clean Eating magazine. I made this on a hot afternoon and it was so refreshing! I'll definitely be having more of this over the summer months!
And last but not least:
Chocolate Pancakes - Oh yeah!!
4 egg whites
1/4-1/2c oatmeal
1/4-1/2c low fat or fat free cottage cheese
1/2tsp vanilla
2tbsp unsweetened cocoa
4-6 packets (or tsp) stevia/splenda
Dash of salt
Optional:
Coconut oil
Fat free whipped topping
Sugar Free Hershey's Chocolate Syrup
Dark chocolate chips
Put egg whites, oatmeal, cottage cheese, vanilla, cocoa, sweetener, and salt into a blender and blend until creamy.
Heat skillet to low-med heat and spray with cooking spray.
Pour batter onto skillet and cook until done, flipping once.
Top with coconut and any of the above toppings.
Makes 2 pancakes or 1 giant pancake.
Ok - there is a lot of options with this. I put 1/4-1/2c on the oats and cottage cheese so you can adjust it to your needs. I can't have a lot of carbs at the moment, so I used 1/4c of each. These cook up real fluffy just like a pancake. Eaten alone, they aren't super sweet, but topped with the syrup or whipped cream is probably AMAZING. I have to settle for plain at the moment. :) I also added chocolate chips as an option. You can sprinkle on top, or stir into the batter after it's been blended. Yummy!! So many options! Be creative - but healthy! :)
Speaking of pancakes...the recipe above is a very common "bodybuilding/fitness junkie" recipe - therefore I don't really know who to give the credit too. You can make pretty much any kind of pancake you can think of, so make it your own. Just keep the following 5 ingredients:
4 egg whites
1/4-1/2c oatmeal
1/4-1/2c cottage cheese
1/2tsp vanilla
stevia - usually you only need about 2, but the cocoa makes the chocolate recipe a little harder to sweeten - just start with two and sweeten to taste.
Here are some other options to add to the pancake recipe:
1/2-1 Banana: blend with the batter, and add to the regular recipe or the chocolate
1-2tbsp natural peanut butter
1/2c sliced strawberries - add after blended
2tbsp chopped walnuts/pecans/almonds
1/2c blueberries - add after blended
1/4c raisens and cinnamon
1/3c applesauce and cinnamon
1/2can pumpkin puree and pumpkin pie spice or cinnamon
The possibilities are endless here! These pancakes are a staple for me. I love them with different fruit toppings or sugar free syrup. I also like to top with coconut oil rather than butter. So good, and kids love them too. Have fun with it!
Monday, March 21, 2011
Bringing Out Your Inner-Diva
So, I was feeling a little bummed the last couple weeks and couldn't figure out why. I was in desperate need for a little confidence boost. Then last Sunday when I got ready for church I was in such a great mood! Like a total 180! I realized then that I was so bummed and mopey because I hadn't really been taking care of myself like I used to. Sure, I workout 6-7 days a week and eat clean, yadda yadda yadda, but I wasn't taking the time to actually get myself all dolled up every once in awhile like I have in the past.
Of course, being a mom of a toddler, with a husband who is constantly gone, a personal trainer - wearing gym clothes 24/7, and prepping for a compeition, this was something that had obviously not been on the top of my priority list - who has time to sit in front of a mirror for an hour to get pretty just to go clean house or make dinner or get sweaty at work? But just getting ready for church that morning (which was nothing fancy!) opened my eyes to that feeling you get when you do something good for yourself that makes you feel beautiful.
This weekend I practiced posing in my competition shoes with a friend of mine, and once I put those 5-inch heels on, that feeling instantly came back - my inner diva! I felt unstoppable, sexy, beautiful. So I decided to add a little more "me time" to my weekly routine. I realize I work in an industry where getting dressed up really isn't an option, but that doesn't mean I can't get some super cute athletic outfits that I feel great in, or straighten my hair and wear it down, or put on a full face of makeup, or wear some great smelling perfume!
I had some extra time today between clients so I went and got my nails done - Kira was at the babysitter, I had an hour and a half to kill, so I did something that made me feel pretty. :) I also bought some new skin care products this weekend so I can give myself little mini-facials at night (just two days of this stuff and my skin already looks better!), and I started whitening my teeth once a day so I can have that electric smile I once had in college before coffee was so important to me. :) I've been waking up a few minutes earlier so I can put on all my makeup for the day, and I'm planning to keep up with my spray tans so I can have a nice golden glow this Spring!
So what I'm saying is this: You don't need to look like a supermodel 7-days a week. That's not realistic. But do take a little extra time this week and pamper yourself a little. It's about building confidence and feeling good about yourself. It doesn't have to be something that costs money. It could be as simple as enjoying a glass of wine with a long bubble bath and a good book. Just do something that will bring out that inner diva - she's in there, and she's fierce! :)
Here are a couple of my favorite things I like to do when I want to bring out the diva!
~Shopping!!! Lol. This is always my first choice - who doesn't feel better in a new outfit? Although, I don't always get to go shopping because bills need to be paid and babies fed, but this is my favorite!
~Buy new skin care products and try them out. This not only keeps me on top of my skin care regimine, but sometimes I find something I really like.
~Wine + bubble bath + good book = amazing. :)
~Get a manicure or pedicure. I love getting my nails done - always makes me feel so girly!
~Get dressed up! Even if you're not going anywhere, put on something cute, do your hair and makeup and take pictures of yourself! It may motivate you to get out and do something.
~Plan a date with your hubby/boyfriend - these are the best to get dressed up for. Nothing beats watching your man's eyes light up when you get all dressed up for them. :)
~Girl's Night Out - enough said
~Get your teeth whitened - or whiten at home with Crest White Strips (my personal favorite!)
~Try out some new makeup
~Wear some hot high heels - instant diva-mode - seriously!
~Get a massage or any other spa treatment
~New hairstyle/cut/color - one of my favorite things to do
~Find a trusted photographer and do a sexy photoshoot. Get someone to do your hair and makeup if you can't and just have a good time - no one has to see them but you!
Those are my favorite things. If you have any ideas, share them as a comment, I'd love to hear. Take care of yourself, LOVE yourself, be confident, and have fun. :)
Of course, being a mom of a toddler, with a husband who is constantly gone, a personal trainer - wearing gym clothes 24/7, and prepping for a compeition, this was something that had obviously not been on the top of my priority list - who has time to sit in front of a mirror for an hour to get pretty just to go clean house or make dinner or get sweaty at work? But just getting ready for church that morning (which was nothing fancy!) opened my eyes to that feeling you get when you do something good for yourself that makes you feel beautiful.
This weekend I practiced posing in my competition shoes with a friend of mine, and once I put those 5-inch heels on, that feeling instantly came back - my inner diva! I felt unstoppable, sexy, beautiful. So I decided to add a little more "me time" to my weekly routine. I realize I work in an industry where getting dressed up really isn't an option, but that doesn't mean I can't get some super cute athletic outfits that I feel great in, or straighten my hair and wear it down, or put on a full face of makeup, or wear some great smelling perfume!
I had some extra time today between clients so I went and got my nails done - Kira was at the babysitter, I had an hour and a half to kill, so I did something that made me feel pretty. :) I also bought some new skin care products this weekend so I can give myself little mini-facials at night (just two days of this stuff and my skin already looks better!), and I started whitening my teeth once a day so I can have that electric smile I once had in college before coffee was so important to me. :) I've been waking up a few minutes earlier so I can put on all my makeup for the day, and I'm planning to keep up with my spray tans so I can have a nice golden glow this Spring!
So what I'm saying is this: You don't need to look like a supermodel 7-days a week. That's not realistic. But do take a little extra time this week and pamper yourself a little. It's about building confidence and feeling good about yourself. It doesn't have to be something that costs money. It could be as simple as enjoying a glass of wine with a long bubble bath and a good book. Just do something that will bring out that inner diva - she's in there, and she's fierce! :)
Here are a couple of my favorite things I like to do when I want to bring out the diva!
~Shopping!!! Lol. This is always my first choice - who doesn't feel better in a new outfit? Although, I don't always get to go shopping because bills need to be paid and babies fed, but this is my favorite!
~Buy new skin care products and try them out. This not only keeps me on top of my skin care regimine, but sometimes I find something I really like.
~Wine + bubble bath + good book = amazing. :)
~Get a manicure or pedicure. I love getting my nails done - always makes me feel so girly!
~Get dressed up! Even if you're not going anywhere, put on something cute, do your hair and makeup and take pictures of yourself! It may motivate you to get out and do something.
~Plan a date with your hubby/boyfriend - these are the best to get dressed up for. Nothing beats watching your man's eyes light up when you get all dressed up for them. :)
~Girl's Night Out - enough said
~Get your teeth whitened - or whiten at home with Crest White Strips (my personal favorite!)
~Try out some new makeup
~Wear some hot high heels - instant diva-mode - seriously!
~Get a massage or any other spa treatment
~New hairstyle/cut/color - one of my favorite things to do
~Find a trusted photographer and do a sexy photoshoot. Get someone to do your hair and makeup if you can't and just have a good time - no one has to see them but you!
Those are my favorite things. If you have any ideas, share them as a comment, I'd love to hear. Take care of yourself, LOVE yourself, be confident, and have fun. :)
I Want Ice Cream!!
Now that it's warming up, I'm always in the mood for ice cream!! Here area couple of my favorite mock-banana split recipes:
Protein Banana Sundae
This is my favorite!
1/4c skim milk
1/2-1 scoop favorite vanilla protein powder (I use Iso 100 or BSN Lean Dessert)
1 frozen banana*
2 tsp Sugar-Free Chocolate Syrup
1tbsp Fat-Free Whipped Topping
1tbsp Chopped nuts of choice
Cherry (optional)
*I keep a bag of frozen bananas in my freezer for smooties and snacks like this. When your bananas are almost too ripe to eat (not too brown though), peel them, and cut in half, put into a freezer bag and store in the freezer. I do this with all my bananas that are getting too ripe - saves me from wasting them too!
Put milk, protein, and banana in blender and blend well - it will be very thick, so you may have to get a spoon and scrape the edges every few seconds - but you want it to be thick - like soft-serve ice cream.
Scoop mixture into a bowl and top with sugar-free syrup, whipped topping, nuts and a cherry. So yummy!!
Morning Banana Split
I got this from Clean Eating Magazine this month and made a couple changes to make it competition-prep friendly for myself. It's very good though!
1 banana cut length-wise
1/2c 1% cottage cheese
1/2 scoop favorite vanilla protein powder
1tbsp sugar-free strawberry preserves (you can use the regular strawberry preserves, but I have to keep my carbs low, so opted for sugar-free)
1tbsp chopped nuts of your choice - I used almonds today
Optional off season extras:
2tsp sugar-free chocolate syrup
1tbsp fat-free whipped topping
Banana Split Shake
1/2c skim milk for fat free almond milk or even water
1/2-1 frozen banana
1 scoop chocolate protein of choice
1tbsp natural peanut butter - optional
Throw it all in a blender and blend until smooth. Enjoy!
This is one of my post-workout staples. LOVE the chocolate and banana together.
Chocolate Milkshake
1 scoop chocolate casein protein
1/2c skim milk, almond milk or water
1/2c ice
Blend together and enjoy!
This is just a regular protein shake, but casein protein is slower digesting and blends much thicker than whey does. I like to put in a lot of ice and make it extra thick and scoop it into a bowl and eat it just like ice cream! Definitely something to try if you're getting tired of the same old whey. I would recommend having casein as a snack/meal or as a pre-bedtime shake, but not post-workout. You want to keep your whey protein for your post workout shake since it digests much quicker.
Enjoy all of these frozen treats and let me know if you like them or not! :)
Protein Banana Sundae
This is my favorite!
1/4c skim milk
1/2-1 scoop favorite vanilla protein powder (I use Iso 100 or BSN Lean Dessert)
1 frozen banana*
2 tsp Sugar-Free Chocolate Syrup
1tbsp Fat-Free Whipped Topping
1tbsp Chopped nuts of choice
Cherry (optional)
*I keep a bag of frozen bananas in my freezer for smooties and snacks like this. When your bananas are almost too ripe to eat (not too brown though), peel them, and cut in half, put into a freezer bag and store in the freezer. I do this with all my bananas that are getting too ripe - saves me from wasting them too!
Put milk, protein, and banana in blender and blend well - it will be very thick, so you may have to get a spoon and scrape the edges every few seconds - but you want it to be thick - like soft-serve ice cream.
Scoop mixture into a bowl and top with sugar-free syrup, whipped topping, nuts and a cherry. So yummy!!
Morning Banana Split
I got this from Clean Eating Magazine this month and made a couple changes to make it competition-prep friendly for myself. It's very good though!
1 banana cut length-wise
1/2c 1% cottage cheese
1/2 scoop favorite vanilla protein powder
1tbsp sugar-free strawberry preserves (you can use the regular strawberry preserves, but I have to keep my carbs low, so opted for sugar-free)
1tbsp chopped nuts of your choice - I used almonds today
Optional off season extras:
2tsp sugar-free chocolate syrup
1tbsp fat-free whipped topping
Banana Split Shake
1/2c skim milk for fat free almond milk or even water
1/2-1 frozen banana
1 scoop chocolate protein of choice
1tbsp natural peanut butter - optional
Throw it all in a blender and blend until smooth. Enjoy!
This is one of my post-workout staples. LOVE the chocolate and banana together.
Chocolate Milkshake
1 scoop chocolate casein protein
1/2c skim milk, almond milk or water
1/2c ice
Blend together and enjoy!
This is just a regular protein shake, but casein protein is slower digesting and blends much thicker than whey does. I like to put in a lot of ice and make it extra thick and scoop it into a bowl and eat it just like ice cream! Definitely something to try if you're getting tired of the same old whey. I would recommend having casein as a snack/meal or as a pre-bedtime shake, but not post-workout. You want to keep your whey protein for your post workout shake since it digests much quicker.
Enjoy all of these frozen treats and let me know if you like them or not! :)
Thursday, March 10, 2011
Food Ruts
Do you ever find yourself in a clean eating food slump? Don't know what to make or tired of the same thing? Here are a few ways to spice up your dishes:
Sweet Potatoes:
My all time favorite is sweet potato fries: Peel sweet potatoes, cut into fry-size wedges, spray cookie sheet with Pam, place potato wedges on sheet, spray with Pam and top with any of the following: chili powder (my favorite!), salt and pepper, cinnamon and Sugar in the Raw, or have them plain. Bake at 375F until done - I cook mine for awhile so they get a little more crispy on the edges. They will be soft either way, but so good!
Another favorite of mine is to pop the sweet potato in the microwave for a few minutes to "bake", slice open and top with 1-2tsp coconut oil, cinnamon and a dash of salt or Sugar In The Raw. So good!
- With this, you can also scoop out the middle of the potato and mash it up and then add the goodies to it.
- You can also add nuts to this
Bake your sweet potato and fill with black beans, and top with light sour cream - I made this once and it's pretty good. Not my favorite, but my husband loved it.
Oatmeal:
99% of the time I make my oatmeal with a ton of cinnamon, stevia and a dash of salt. It's my favorite!
You can add any kind of fruit you can think of. My favorites are blueberries, bananas, strawberries, and peaches (not together)
Cook oatmeal with a tsp of vanilla extract and top with a TBSP of sugar-free maple syrup, 1oz of chopped walnuts, and 1/3c bananas.
Mix 1/2c of oatmeal with 1/2c egg whites, stevia and cinnamon, mix together and cook like pancakes. Top with fruit.
Blend together 1/2c oatmeal, 1/2c egg whites, 1/2c cottage cheese, cinnamon and stevia in a blender, cook like pancakes and top with sugar free syrup or fruit - these taste like the real thing! Definitely a staple for me!
After cooking oatmeal stir in a scoop of chocolate protein and a TBSP of peanut butter - make sure you stir in the protein afterwards though or it will turn chunky.
Asparagus:
Spray with Pam and throw it on the grill, top with salt and pepper.
Add them to your egg white omelette.
Sautee in a pan with coconut oil and top with Mrs. Dash Onion and Herb seasoning (my favorite!)
Greek yogurt:
1/2c Greek yogurt with 1/2-1 scoop of chocolate protein, 1TBSP unsweetened cocoa powder, stevia, top with choice of nuts - can be frozen to "ice cream" or eaten immediately.
1/2c Greek yogurt with 1/2-1 scoop of vanilla protein, 1TBSP milled flax seed (or oil), 1/2c sliced strawberries - can be frozen or eaten immediately.
Use it as sour cream on recipes.
Mix with Ranch dressing powder to make your own protein-packed veggie dip.
Spread on rice cakes and drizzle with honey
Other quick dishes I like:
Turkey burger on Ezekiel bread with either Olive Oil Mayo or Laughing Cow Light Swiss Cheese, and romaine leaves as my top bun. I eat these almost every week!
Cottage cheese with cinnamon and sliced fruit - my favorites are bananas or strawberries - and drizzled with honey (optional).
Brown rice with coconut oil (melted), stevia and cinnamon - sweet treat!
Brocolli or zucchini wedges dipped in hummus
Vanilla protein shake blended with frozen mango chunks
I could go on for days! Anyways, this is just a few ideas to help you get over any slumps - I know that some clean foods can get pretty boring if you don't know what to do with them. My favorite thing about eating clean is finding ways to eat my favorite foods, but in a clean version! I'm always trying to find ways to turn an old favorite into a new healthy staple for me and my family. Enjoy!
Sweet Potatoes:
My all time favorite is sweet potato fries: Peel sweet potatoes, cut into fry-size wedges, spray cookie sheet with Pam, place potato wedges on sheet, spray with Pam and top with any of the following: chili powder (my favorite!), salt and pepper, cinnamon and Sugar in the Raw, or have them plain. Bake at 375F until done - I cook mine for awhile so they get a little more crispy on the edges. They will be soft either way, but so good!
Another favorite of mine is to pop the sweet potato in the microwave for a few minutes to "bake", slice open and top with 1-2tsp coconut oil, cinnamon and a dash of salt or Sugar In The Raw. So good!
- With this, you can also scoop out the middle of the potato and mash it up and then add the goodies to it.
- You can also add nuts to this
Bake your sweet potato and fill with black beans, and top with light sour cream - I made this once and it's pretty good. Not my favorite, but my husband loved it.
Oatmeal:
99% of the time I make my oatmeal with a ton of cinnamon, stevia and a dash of salt. It's my favorite!
You can add any kind of fruit you can think of. My favorites are blueberries, bananas, strawberries, and peaches (not together)
Cook oatmeal with a tsp of vanilla extract and top with a TBSP of sugar-free maple syrup, 1oz of chopped walnuts, and 1/3c bananas.
Mix 1/2c of oatmeal with 1/2c egg whites, stevia and cinnamon, mix together and cook like pancakes. Top with fruit.
Blend together 1/2c oatmeal, 1/2c egg whites, 1/2c cottage cheese, cinnamon and stevia in a blender, cook like pancakes and top with sugar free syrup or fruit - these taste like the real thing! Definitely a staple for me!
After cooking oatmeal stir in a scoop of chocolate protein and a TBSP of peanut butter - make sure you stir in the protein afterwards though or it will turn chunky.
Asparagus:
Spray with Pam and throw it on the grill, top with salt and pepper.
Add them to your egg white omelette.
Sautee in a pan with coconut oil and top with Mrs. Dash Onion and Herb seasoning (my favorite!)
Greek yogurt:
1/2c Greek yogurt with 1/2-1 scoop of chocolate protein, 1TBSP unsweetened cocoa powder, stevia, top with choice of nuts - can be frozen to "ice cream" or eaten immediately.
1/2c Greek yogurt with 1/2-1 scoop of vanilla protein, 1TBSP milled flax seed (or oil), 1/2c sliced strawberries - can be frozen or eaten immediately.
Use it as sour cream on recipes.
Mix with Ranch dressing powder to make your own protein-packed veggie dip.
Spread on rice cakes and drizzle with honey
Other quick dishes I like:
Turkey burger on Ezekiel bread with either Olive Oil Mayo or Laughing Cow Light Swiss Cheese, and romaine leaves as my top bun. I eat these almost every week!
Cottage cheese with cinnamon and sliced fruit - my favorites are bananas or strawberries - and drizzled with honey (optional).
Brown rice with coconut oil (melted), stevia and cinnamon - sweet treat!
Brocolli or zucchini wedges dipped in hummus
Vanilla protein shake blended with frozen mango chunks
I could go on for days! Anyways, this is just a few ideas to help you get over any slumps - I know that some clean foods can get pretty boring if you don't know what to do with them. My favorite thing about eating clean is finding ways to eat my favorite foods, but in a clean version! I'm always trying to find ways to turn an old favorite into a new healthy staple for me and my family. Enjoy!
Saturday, March 5, 2011
On The Workout Menu
Here is what my next week will look like in the gym:
Monday: Upper body/HIIT on the stair climber
Tuesday: Lower body/moderate cardio - treadmill - incline fast walk
Wednesday: HIIT - sprints at the track (weather permitting)/abs
Thursday: Back and Delts/moderate cardio - stair climber
Friday: Legs/HIIT on the ellipticle
Saturday: Biceps, triceps, abs/Spin or moderate cardio - bike
I lift as heavy as I can - to muscle failure almost every set. Trying to build those muscles! For moderate cardio, I wear a heart rate monitor and keep my heart rate in the fat-burning zone (65-75% of max HR).
That's it! :)
Monday: Upper body/HIIT on the stair climber
Tuesday: Lower body/moderate cardio - treadmill - incline fast walk
Wednesday: HIIT - sprints at the track (weather permitting)/abs
Thursday: Back and Delts/moderate cardio - stair climber
Friday: Legs/HIIT on the ellipticle
Saturday: Biceps, triceps, abs/Spin or moderate cardio - bike
I lift as heavy as I can - to muscle failure almost every set. Trying to build those muscles! For moderate cardio, I wear a heart rate monitor and keep my heart rate in the fat-burning zone (65-75% of max HR).
That's it! :)
What's On The Menu
Tomorrow is my off day - no training, so I cut back on my carbs a little since I won't be needing the extra energy (calories). Here is what I'll be having!
Meal 1:
6 egg whites, with spinach and mushrooms and 1/8c 2% milkfat cheese, 3tbsp of whole grain Cream of Wheat (3tbsp dry, turns into about 1/2c cooked) with cinnamon and stevia, and a cup of coffee with a tbsp of real dairy creamer.
Meal 2:
1/2 scoop of vanilla Iso 100 protein, 1/2c of Greek yogurt, 1tbsp milled flax seed, 1/4c strawberries (all mixed together), and a rice cake.
Meal 3:
Sandwich with 4oz of chicken breast, 1 slice of Ezekiel bread, romaine lettuce, and 1tsp of evoo.
Meal 4:
Stir fry! 4.5oz of chicken breast, 1/3c of brown rice, 1c of brocolli, 2tsp evoo, and 1tbsp of low sodium soy sauce.
Meal 5:
4oz turkey burger
100 calorie pack of Emerald Cocoa Roast almonds (my favorite! I'll have to cut them out soon, boo.)
That's it! It's not a ton of food tomorrow - lot's of protein! If you are not working out on any given day, you can cut back slightly on your carb intake. Carbs are our body's number one source of energy, so they are essential when we are working out, as well as everyday activities. I don't recommend a super low-carb or no-carb diet. You need the carbs to fuel your workouts, and when you do introduce your body to carbs, they will more than likely get stored and the weight will come back. It's best to stick to good, clean carbs, and be mindful of your serving sizes!
Meal 1:
6 egg whites, with spinach and mushrooms and 1/8c 2% milkfat cheese, 3tbsp of whole grain Cream of Wheat (3tbsp dry, turns into about 1/2c cooked) with cinnamon and stevia, and a cup of coffee with a tbsp of real dairy creamer.
Meal 2:
1/2 scoop of vanilla Iso 100 protein, 1/2c of Greek yogurt, 1tbsp milled flax seed, 1/4c strawberries (all mixed together), and a rice cake.
Meal 3:
Sandwich with 4oz of chicken breast, 1 slice of Ezekiel bread, romaine lettuce, and 1tsp of evoo.
Meal 4:
Stir fry! 4.5oz of chicken breast, 1/3c of brown rice, 1c of brocolli, 2tsp evoo, and 1tbsp of low sodium soy sauce.
Meal 5:
4oz turkey burger
100 calorie pack of Emerald Cocoa Roast almonds (my favorite! I'll have to cut them out soon, boo.)
That's it! It's not a ton of food tomorrow - lot's of protein! If you are not working out on any given day, you can cut back slightly on your carb intake. Carbs are our body's number one source of energy, so they are essential when we are working out, as well as everyday activities. I don't recommend a super low-carb or no-carb diet. You need the carbs to fuel your workouts, and when you do introduce your body to carbs, they will more than likely get stored and the weight will come back. It's best to stick to good, clean carbs, and be mindful of your serving sizes!
Sunday, February 13, 2011
Weights vs. Cardio
The age-old question: Is cardio or weights better in the battle of the bulge?
The answer is BOTH - however us Americans tend to focus a little too much on cardio and not enough on weights - this is usually because it's very easy to push "ON" than to go figure out what all those weight machines are for. Right? :)
According to the American College of Sports Medicine, the basic physical guidelines for adults under 65 are as follows:
30 Minutes of moderate intensity cardio 5 days per week
and
8-10 strength training exercises, with 8-12 reps of each exercise, 2 times per week.
This is the basic guideline. And this is a very good place to be if you are just starting out.
Now, as a fitness competitor/personal trainer - I like to put a little more emphasis on weight lifting. :)
If I had a dollar for every female I've heard say "I don't want to lift weights because I don't want to get bulky.", then I wouldn't be a personal trainer, I'd be retired. :) Let me just explain to you how I workout on a daily basis - 5 days a week:
I go to the gym 5 days a week, I warm up for a few minutes then I hit the weights for 30 minutes to 1 hour depending on what body part I'm working on. I hit different body parts everyday with an end result of hitting everything 2x each week. I like to call my style of lifting - "Like the boys". I walk right past the 5lb dumbells and push myself in with the guys and pick up the "big girl" weights and throw those suckers around like I mean business - I breathe hard, turn red in the face, grunt occasionally (probably, my headphones are too loud to actually hear, lol), and lift until I can't anymore. Then after the weights, I either do moderate intensity cardio for 30min or HIIT cardio for 15-30min. I don't run - ever!, only occasional sprints on some HIIT days. Now, do I look bulky?? Hardly! And you won't either!
If you want a tight firm body, you have to lift weights - and I mean LIFT weights. Picking up a 3lb dumbell and doing 15 bicep curls isn't going to do much for you. You have to go until you lose proper form - I tell my clients to go heavy enough to finish their last rep, but not be able to do anymore after that last rep. Train to muscle failure if you can. It seems intimidating, but it works. Every girl you see on the cover of a fitness magazine lifts heavy - I guarantee it.
Also - muscle burns more calories when you are at rest - so, if you build a little muscle, you will burn more calories at work, watching TV, taking a walk, and sleeping. Your body has to work to maintain that muscle.
I also recommend 3-5 days of weight training. If you have been working out for awhile and not getting much results - try 3, then go to 4, then 5. Make it a point to hit those weights.
Cardio is also VERY important - it is where you will immediately burn those calories - however, there is no need to be spending countless hours running on a treadmill or zooming away on an ellipticle. 30-45 minutes of moderate intensity (65%-75% of your max heart rate) 4-5 days a week is plenty! If you want to up the anty - try adding in some HIIT. This is high intensity interval training and it's no joke if you do it right. You are doing moderate intensity cardio with bursts of all-out sprints. HIIT can be done on any cardio machine, outdoors, etc. My favorite is a 5min warm up, 10-15 1min intervals of 45 seconds at 50% and 15 seconds at 100%, then a 10min cool down. You can also do 8-10 intervals of 1min at 50% and 30 seconds at 90%, then a 10min cooldown. HIIT is awesome, and you burn fat for the entire day! They are pretty brutal, I won't lie, but I love them because it's short-lived and the results are amazing!
So the bottom line is this: Don't waste a ton of time on the cardio machines. Get on the weights and build some lean muscle! If you don't know how, hire a trainer, ask someone to show you, google some workouts, or just use the circuit machines that have the pictures with how to use them. Just get out there and go, and go hard! Follow your weights up with 30 minutes of cardio, stretch, and call it a day!
The most important thing to remember is this: You can workout for 2 hours a day, but if your nutrition doesn't back up your training, you won't get the results you want. Remember:
Nutrition is 80% of the whole equation, what you do in the gym is 15%, and 5% is genetics - and don't forget, abs are made in the kitchen!! :)
Source: http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=CM/HTMLDisplay.cfm&CONTENTID=7764
The answer is BOTH - however us Americans tend to focus a little too much on cardio and not enough on weights - this is usually because it's very easy to push "ON" than to go figure out what all those weight machines are for. Right? :)
According to the American College of Sports Medicine, the basic physical guidelines for adults under 65 are as follows:
30 Minutes of moderate intensity cardio 5 days per week
and
8-10 strength training exercises, with 8-12 reps of each exercise, 2 times per week.
This is the basic guideline. And this is a very good place to be if you are just starting out.
Now, as a fitness competitor/personal trainer - I like to put a little more emphasis on weight lifting. :)
If I had a dollar for every female I've heard say "I don't want to lift weights because I don't want to get bulky.", then I wouldn't be a personal trainer, I'd be retired. :) Let me just explain to you how I workout on a daily basis - 5 days a week:
I go to the gym 5 days a week, I warm up for a few minutes then I hit the weights for 30 minutes to 1 hour depending on what body part I'm working on. I hit different body parts everyday with an end result of hitting everything 2x each week. I like to call my style of lifting - "Like the boys". I walk right past the 5lb dumbells and push myself in with the guys and pick up the "big girl" weights and throw those suckers around like I mean business - I breathe hard, turn red in the face, grunt occasionally (probably, my headphones are too loud to actually hear, lol), and lift until I can't anymore. Then after the weights, I either do moderate intensity cardio for 30min or HIIT cardio for 15-30min. I don't run - ever!, only occasional sprints on some HIIT days. Now, do I look bulky?? Hardly! And you won't either!
If you want a tight firm body, you have to lift weights - and I mean LIFT weights. Picking up a 3lb dumbell and doing 15 bicep curls isn't going to do much for you. You have to go until you lose proper form - I tell my clients to go heavy enough to finish their last rep, but not be able to do anymore after that last rep. Train to muscle failure if you can. It seems intimidating, but it works. Every girl you see on the cover of a fitness magazine lifts heavy - I guarantee it.
Also - muscle burns more calories when you are at rest - so, if you build a little muscle, you will burn more calories at work, watching TV, taking a walk, and sleeping. Your body has to work to maintain that muscle.
I also recommend 3-5 days of weight training. If you have been working out for awhile and not getting much results - try 3, then go to 4, then 5. Make it a point to hit those weights.
Cardio is also VERY important - it is where you will immediately burn those calories - however, there is no need to be spending countless hours running on a treadmill or zooming away on an ellipticle. 30-45 minutes of moderate intensity (65%-75% of your max heart rate) 4-5 days a week is plenty! If you want to up the anty - try adding in some HIIT. This is high intensity interval training and it's no joke if you do it right. You are doing moderate intensity cardio with bursts of all-out sprints. HIIT can be done on any cardio machine, outdoors, etc. My favorite is a 5min warm up, 10-15 1min intervals of 45 seconds at 50% and 15 seconds at 100%, then a 10min cool down. You can also do 8-10 intervals of 1min at 50% and 30 seconds at 90%, then a 10min cooldown. HIIT is awesome, and you burn fat for the entire day! They are pretty brutal, I won't lie, but I love them because it's short-lived and the results are amazing!
So the bottom line is this: Don't waste a ton of time on the cardio machines. Get on the weights and build some lean muscle! If you don't know how, hire a trainer, ask someone to show you, google some workouts, or just use the circuit machines that have the pictures with how to use them. Just get out there and go, and go hard! Follow your weights up with 30 minutes of cardio, stretch, and call it a day!
The most important thing to remember is this: You can workout for 2 hours a day, but if your nutrition doesn't back up your training, you won't get the results you want. Remember:
Nutrition is 80% of the whole equation, what you do in the gym is 15%, and 5% is genetics - and don't forget, abs are made in the kitchen!! :)
Source: http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=CM/HTMLDisplay.cfm&CONTENTID=7764
Check out this high protein cereal bar!
Ingredients:
2c puffed wheat
1/3c sliced almonds
2 tbsp ground flax seed
3 scoops vanilla protein
1/3c dried fruit of choice: Be careful here, most dried fruits have added sugar. Try to find one that has no added sugar - I finally caved and used the sugar-added kind from Kira's snack stash because I was anxious to try these. :) Some good choices are cranberried, blueberries, and raisens - try all 3!
1/3c sugar free maple syrup (or pure maple syrup - I like the lower sugar option personally)
1 tbsp coconut oil (oh yeah!)
1tsp pure vanilla extract
2tbsp natural peanut butter - the kind you have to stir! (no added sugar in there)
Directions:
In a large bowl, combine all dry ingredients and set aside.
In a pot, combine syrup and coconut oil. Heat to simmer and add vanilla and peanut butter and remove from heat. Stir with fork to blend. Add liquid mixture to cereal and mix with spoon.
Press evenly into oiled (pam spray) 8x8" pan. Let cool in fridge until solid and cut into 8 bars. Wrap individually and freeze for best results.
Makes 8 bars - Approx. 6g fat, 8g carbs, 4g sugar (with the "bad" fruit!), 2g fiber, 12g protein
Super food right here!! :)
Have 2 and chalk it up as a balanced meal!
I made a batch of these along with another bar for our upcoming roadtrip. They are perfect for an on-the-go snack and very low carb! Enjoy!
Friday, February 11, 2011
Falling Off The Wagon
This was another requested topic:
What do you do when you fall off the wagon - lose it - throw in the towel?
I'm very much a black and white thinker - it's all good, or it's all bad. I'm working on seeing the gray! So, with this type of personality, I've fallen off the wagon many times! I used to be THE yo-yo dieter. I had many days in the past where I would be 100% on track for the whole week and then Friday rolls around and I ran out of turkey burgers and I'm out running errands and I'm starved and Kira's screaming because she's hungry - and I've crashed. It happens to everyone. I ate about 20 Hershey Kisses one day due to stress...yep, I did it. I had days that just started off crappy and I'd throw my hands up and say "forget it", I'll start over tomorrow.
While this is all fine, and rather normal, it's important to recognize it and nab it in the butt as soon as it starts. As a trainer, I tell all my clients to have 2 cheat meals per week. I recommend a planned cheat meal. For me, this is usually a Friday or Saturday. And I recommend an "oops" cheat meal. This is when you have failed to plan, forgot your cooler, accidently ate that chocolate cupcake. It happens! Prepare for it!!! Rather than throwing in the towel for the whole day, jot it down in your journal as "Cheat Meal #1 (or 2)" and then you get right back on track before anything else bad happens.
There were so many times I'd have an "oops" moment half way through the day and then completely blow my diet for the rest of the day because I was thinking so black and white. Chalk it up as your cheat and get right back on track.
So what do you do if you completely blow it?? Learn to FORGIVE yourself! Everyone has done it, it happens, nobody is perfect. Learn to forgive and move on. If you sit around and feel guilty about it, you will more than likely make more bad choices. This one took me awhile to learn. I would mess up and feel SO guilty and just really give myself a hard time for not being "perfect". The fist time I forgave myself, shrugged it off and got right back on track, I felt so ALIVE. I didn't "punish" myself at the gym the next day or deprive myself of any meals, I just got back on track and everything was ok. It was definitely a milestone in my journey.
So, if you fall off the wagon - get your butt up and get right back on! A quote I tell myself often is: "If it were easy, everyone would be doing it." I like to add my own little twist to it and say "If it were easy, everyone would be a size 4." :)
A bit of encouragement if you are struggling with a healthy lifestyle: Stick with it and I PROMISE it will become a LIFESTYLE and not a diet. I fought the process for months, hated every second of it, but I pushed through, and one day it just clicked - it became habit and I no longer wanted McDonalds, I wanted clean, healthy food. Sweets started to make me sick and I craved fruit for dessert. I really started to look forward to my workouts. Everything changed. You just have to push through - resist the temptations, have small "rewards" on occasion, turn on the "auto-pilot", but stick to your plan and your body will adapt. You can do it!
What do you do when you fall off the wagon - lose it - throw in the towel?
I'm very much a black and white thinker - it's all good, or it's all bad. I'm working on seeing the gray! So, with this type of personality, I've fallen off the wagon many times! I used to be THE yo-yo dieter. I had many days in the past where I would be 100% on track for the whole week and then Friday rolls around and I ran out of turkey burgers and I'm out running errands and I'm starved and Kira's screaming because she's hungry - and I've crashed. It happens to everyone. I ate about 20 Hershey Kisses one day due to stress...yep, I did it. I had days that just started off crappy and I'd throw my hands up and say "forget it", I'll start over tomorrow.
While this is all fine, and rather normal, it's important to recognize it and nab it in the butt as soon as it starts. As a trainer, I tell all my clients to have 2 cheat meals per week. I recommend a planned cheat meal. For me, this is usually a Friday or Saturday. And I recommend an "oops" cheat meal. This is when you have failed to plan, forgot your cooler, accidently ate that chocolate cupcake. It happens! Prepare for it!!! Rather than throwing in the towel for the whole day, jot it down in your journal as "Cheat Meal #1 (or 2)" and then you get right back on track before anything else bad happens.
There were so many times I'd have an "oops" moment half way through the day and then completely blow my diet for the rest of the day because I was thinking so black and white. Chalk it up as your cheat and get right back on track.
So what do you do if you completely blow it?? Learn to FORGIVE yourself! Everyone has done it, it happens, nobody is perfect. Learn to forgive and move on. If you sit around and feel guilty about it, you will more than likely make more bad choices. This one took me awhile to learn. I would mess up and feel SO guilty and just really give myself a hard time for not being "perfect". The fist time I forgave myself, shrugged it off and got right back on track, I felt so ALIVE. I didn't "punish" myself at the gym the next day or deprive myself of any meals, I just got back on track and everything was ok. It was definitely a milestone in my journey.
So, if you fall off the wagon - get your butt up and get right back on! A quote I tell myself often is: "If it were easy, everyone would be doing it." I like to add my own little twist to it and say "If it were easy, everyone would be a size 4." :)
A bit of encouragement if you are struggling with a healthy lifestyle: Stick with it and I PROMISE it will become a LIFESTYLE and not a diet. I fought the process for months, hated every second of it, but I pushed through, and one day it just clicked - it became habit and I no longer wanted McDonalds, I wanted clean, healthy food. Sweets started to make me sick and I craved fruit for dessert. I really started to look forward to my workouts. Everything changed. You just have to push through - resist the temptations, have small "rewards" on occasion, turn on the "auto-pilot", but stick to your plan and your body will adapt. You can do it!
For The Moms - Finding the Balance
I got this topic as a blog request from a friend of mine: She wanted to know how I prepped for a competition with an 18 month old and a deployed husband. I've been thinking about this all day, and now, looking back, I'm rather proud of myself for not losing my mind at some point - although I'm sure I got pretty close at times. :)
Well, for starters, when I decided to compete, I took some time to really think it through - I knew it was going to be hard and I wanted to make sure I could fully commit. I decided to do one while my husband was deployed to make the time go by a little faster - give me something to look forward to. By the time I started my competition prep I was 100% revved up and ready to go - at that point nothing could have stopped me! This was right after Kira's 1st birthday.
The first couple of months were very tolerable, I'd just started working as a personal trainer and had very few clients at the time, so my work load was very light. I made it a point to go to the gym first thing in the morning, before I did anything else. For me, this had to be at 9am since that's when the daycare at my gym opens - So there we were, Monday through Friday at the gym, Kira and I.
Once my work load picked up a little and Kira started getting into more things, I found myself up prepping for the next day pretty late, which made an early morning pretty hard to come by. So at that point I made some changes. I started putting Kira to bed an hour earlier than usual. This gave me an extra hour of "me time" at the end of the day, and I started waking up at 5:30am. I've never been much of a morning person, but I liked this routine because I had a couple of hours every morning to do my devotions, read my Bible, or just sit on the couch and enjoy my coffee in silence.
The hardest time came post-competition. Kira hit 18 mos and was in to everything, I was ready for my husband to return, and my work schedule had nearly tripled. Between a new job, single parenting, and my own training I was beat! I got so run down that I saw a doctor at one point because I had no energy (I found out later that part of this was due to low iron) - but I made it! I just put my workouts and nutrition on auto-pilot, tried my best to be a good mom, and prayed for my husband to hurry!
I think the best advice I can give in this area is to have a pretty strict schedule, but at the same time, be willing to be flexible. Kira goes to bed at 7pm almost every night - so as soon as she's in bed I clean up the house, plan my meals, prep my food, get my gym and work bags ready, relax for a bit and off to bed I go. I'm working a lot more these days so I'm waking up at 5:30 to hit the gym most days rather than relax, but I make it a point to put my workouts as my first "appointment" for the day.
If you don't use a planner - give it a try! I don't know if I would survive without mine! Obviously, I need it for work, but I schedule EVERYTHING in it - workouts, posing practice, grocery shopping, cooking for the week - it's all in there. This helps me a TON - it's part of my "strict schedule".
I am always making to-do lists. I love how good it feels to check off the boxes! This helps me to focus on one thing at a time rather than my mind running fifty different places at once.
I also learned to let go of a lot of things. I'm a bit of a perfectionist - if things aren't "perfect", I tend to freak out. Over this last deployment I had to make decisions: go to bed and get 7hrs of sleep, or stay up and clean. Run some errands or go get my workout in. Clean the kitchen or play with Kira. I learned to let go of the "small things" and focus on the more important.
I would also recommend a babysitter/"Mommy's Time Out program/daycare for at least a few hours a few days per week. I love my daughter to peices, but it was so nice to be able to take her to the babysitter, get my workout done, head to work for a couple hours, stop and pick up groceries, and THEN pick her up and spend the afternoon with her. Had I not had this - I may have gone insane.
The hardest part of this whole journey (it was probably the hardest during the last month of competition prep - very strict diet, extra workouts, no energy) was finding the balance between mother and competitor. I want nothing more than the best for my daughter, but at the same time, I've dreamed of competing for years. There were so many times I questioned my decision to compete. At times I felt like maybe I should have been focusing on Kira more, competition less, competition more, back and forth. I see a therapist/life coach (highly recommended too!) occasionally, and we discussed this and she gave me great advice: It doesn't matter what we're doing, Kira just wants my love. Her attention span is 3 minutes right now, so there is no need for me to be sitting, playing with her all day - I can take her places with me, and as long as she's with Mommy and is loved, she is more than likely content. This helped me to get rid of a lot of guilt! So I was able to focus on my competition and I made it a point to show Kira some extra lovin' every free second I had.
This time around, my husband is home - this makes things MUCH easier. But I still have a schedule that I run by consistantly - flexible, but mostly consistant. Kira goes to the gym with me when I don't work, and I get in my workouts before work when I do. :)
As far as nutrition - my family eats what I eat. I usually cook, but if my husband wants pizza, he can have it, and I'll have my chicken. :) I feed Kira what I eat and she has adapted to it well also. I am very thankful that I started all of this with her at such a young age. I live vicariously through her from time to time, but she is usually a good eater.
Ok, I could go on with this topic forever! Please feel free to ask any questions - I don't have all the answers, but I've more than likely been there and can maybe relate. :)
Well, for starters, when I decided to compete, I took some time to really think it through - I knew it was going to be hard and I wanted to make sure I could fully commit. I decided to do one while my husband was deployed to make the time go by a little faster - give me something to look forward to. By the time I started my competition prep I was 100% revved up and ready to go - at that point nothing could have stopped me! This was right after Kira's 1st birthday.
The first couple of months were very tolerable, I'd just started working as a personal trainer and had very few clients at the time, so my work load was very light. I made it a point to go to the gym first thing in the morning, before I did anything else. For me, this had to be at 9am since that's when the daycare at my gym opens - So there we were, Monday through Friday at the gym, Kira and I.
Once my work load picked up a little and Kira started getting into more things, I found myself up prepping for the next day pretty late, which made an early morning pretty hard to come by. So at that point I made some changes. I started putting Kira to bed an hour earlier than usual. This gave me an extra hour of "me time" at the end of the day, and I started waking up at 5:30am. I've never been much of a morning person, but I liked this routine because I had a couple of hours every morning to do my devotions, read my Bible, or just sit on the couch and enjoy my coffee in silence.
The hardest time came post-competition. Kira hit 18 mos and was in to everything, I was ready for my husband to return, and my work schedule had nearly tripled. Between a new job, single parenting, and my own training I was beat! I got so run down that I saw a doctor at one point because I had no energy (I found out later that part of this was due to low iron) - but I made it! I just put my workouts and nutrition on auto-pilot, tried my best to be a good mom, and prayed for my husband to hurry!
I think the best advice I can give in this area is to have a pretty strict schedule, but at the same time, be willing to be flexible. Kira goes to bed at 7pm almost every night - so as soon as she's in bed I clean up the house, plan my meals, prep my food, get my gym and work bags ready, relax for a bit and off to bed I go. I'm working a lot more these days so I'm waking up at 5:30 to hit the gym most days rather than relax, but I make it a point to put my workouts as my first "appointment" for the day.
If you don't use a planner - give it a try! I don't know if I would survive without mine! Obviously, I need it for work, but I schedule EVERYTHING in it - workouts, posing practice, grocery shopping, cooking for the week - it's all in there. This helps me a TON - it's part of my "strict schedule".
I am always making to-do lists. I love how good it feels to check off the boxes! This helps me to focus on one thing at a time rather than my mind running fifty different places at once.
I also learned to let go of a lot of things. I'm a bit of a perfectionist - if things aren't "perfect", I tend to freak out. Over this last deployment I had to make decisions: go to bed and get 7hrs of sleep, or stay up and clean. Run some errands or go get my workout in. Clean the kitchen or play with Kira. I learned to let go of the "small things" and focus on the more important.
I would also recommend a babysitter/"Mommy's Time Out program/daycare for at least a few hours a few days per week. I love my daughter to peices, but it was so nice to be able to take her to the babysitter, get my workout done, head to work for a couple hours, stop and pick up groceries, and THEN pick her up and spend the afternoon with her. Had I not had this - I may have gone insane.
The hardest part of this whole journey (it was probably the hardest during the last month of competition prep - very strict diet, extra workouts, no energy) was finding the balance between mother and competitor. I want nothing more than the best for my daughter, but at the same time, I've dreamed of competing for years. There were so many times I questioned my decision to compete. At times I felt like maybe I should have been focusing on Kira more, competition less, competition more, back and forth. I see a therapist/life coach (highly recommended too!) occasionally, and we discussed this and she gave me great advice: It doesn't matter what we're doing, Kira just wants my love. Her attention span is 3 minutes right now, so there is no need for me to be sitting, playing with her all day - I can take her places with me, and as long as she's with Mommy and is loved, she is more than likely content. This helped me to get rid of a lot of guilt! So I was able to focus on my competition and I made it a point to show Kira some extra lovin' every free second I had.
This time around, my husband is home - this makes things MUCH easier. But I still have a schedule that I run by consistantly - flexible, but mostly consistant. Kira goes to the gym with me when I don't work, and I get in my workouts before work when I do. :)
As far as nutrition - my family eats what I eat. I usually cook, but if my husband wants pizza, he can have it, and I'll have my chicken. :) I feed Kira what I eat and she has adapted to it well also. I am very thankful that I started all of this with her at such a young age. I live vicariously through her from time to time, but she is usually a good eater.
Ok, I could go on with this topic forever! Please feel free to ask any questions - I don't have all the answers, but I've more than likely been there and can maybe relate. :)
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