Kickass Fitness

CF ladies social / CF games open

2012-01-15T12:32:00.001-08:00

I decided to participate in the CF games open, because why not? No reason not to see where I rank in our region. I went to a "CrossFit ladies social" last night where a bunch of women from local boxes in our community got together to talk about how we can make our local CF community better. It was a lot of fun, there was a "Paleo/Zone Potluck" along with a WOD game. You put your favorite WOD with your name on it in a hat, then everyone randomly picks one. Then you coordinate with the people who picked your WOD to do it on the same day and share your results. It's always great to surround yourself with people who have similar interests and goals as you do. I spoke with "Kelly Robbins Guillory" who is not only a trainer at "Crossfit Crusade" in Slidell, LA; but she also placed 3rd in the CrossFit games Masters division! Her and a few other girls encouraged me to participate in the open so I'm looking forward to it :) There's a lot of very inspiring women in our local community here in Southeast Louisiana and I am looking forward to seeing how our community grows. I encourage you to get involved with your community and surround yourself with like-minded individuals who share common interests and goals that you have :)

Mind Gym- A boost of mental strength

2012-01-05T10:59:00.000-08:00

"If you are constantly looking for the negative side of things, you will always find it! Sounds like a miserable way to approach life."Whether you are starting a new training routine or you are a long-time athlete, something that everyone can benefit from is changing the way that they think. Training yourself to turn negative thoughts into positive ones can benefit you on so many levels. It won't just benefit you in a training aspect, but it will help you with life in general. I guarantee you that every successful athlete focuses on the positive instead of the negative. They're not thinking about how hot it is outside or how tired they are, they're thinking about how strong they are and how driven they are. Mental Strength plays a huge role in determining your success not only as an athlete, but as an individual. I have a favorite book on this topic that will help you change your thoughts into more positive ones and help you believe in yourself, which is a paramount to success for any athlete: "Mind Gym" by Gary Mack. Here is an excerpt: "In psychology there is something we call the self-consistency theory. It means we act consistent to our self-concept, our self-image. Throughout this book, we will talk about the importance of seeing yourself as being successful. If you don't see yourself as successful, then your chances of succeeding are diminished...Seek progress, not perfection... Goal setting is a master skill for personal growth and peak performance. Effective goal setting is like a staircase. Each step is an action step- an increment of progress. An acronym for setting goals is SMART: Specific, Measurable, Achievable, Realistic, and Time-Bound." "Learn to Control your emotions or they will control you," - Edgar Martinez"You have to train your mind like you train your body" - Bruce Jenner"When you believe in yourself and the people you surround yourself with, you will win something really big someday" - Dick VermeilThere are so many aspects to health and fitness that it's not "black & white" or "Clear-Cut." I love the quote "there is no finish line," as long as you are learning from your mistakes and moving forward, then you are making progress. And remember, success doesn't come from winning, our struggles develop our strength. Happy Training Everyone!

What's the best diet?

2012-01-01T10:13:00.000-08:00

Ok... so first off I don't really like the word "diet" because it makes people feel like they're doing something temporary. They'll say "oh sorry I can't have that, I'm on a diet," and when the diet is over, they go back to their old habits. So just remember that you'll get the best results if you are thinking long-term and thinking about how you want to form habits you can live with forever. Although I DO understand that structure can be very beneficial to a lot of people and finding a balance isn't always easy. Personally, I found the best success for my weight loss in the beginning by tracking my calories using livestrong.com. They have a free calorie tracker called "My Plate" and you can also download the app for about $1.99 I believe so that you can always track your foods (myfitnesspal.com is another great site/app.) The thing I like about counting calories, is that once you pick a calorie goal based on your goals and fitness level, you can learn a lot about portions and listening to your body. ALSO you can figure out how to still enjoy that scoop of ice cream, a beer, etc without getting off track. To me, the best diet is just eating from nature. Eating whole foods that weren't processed in a lab that our ancestors could have eaten. If an apple had an ingredient label, it would just say "apple." If you look at the ingredients for a pop-tart it has over 50 ingredients with zero nutrition. BUT- If you want structure, I can tell you about some of my favorite "diets" that can help you maintain long-term success.

If you are interested in being vegetarian or vegan, then I would recommend the Engine 2 diet designed by an Austin, TX firefighter and triathlete, Rip Esselstyn. His father is Dr. Caldwell Esselstyn wrote the book "prevent and reverse heart disease" and is featured on the "Forks Over Knives" documentary (a great watch.) He has a great website too, http://engine2diet.comIf you are not interested in cutting out meat, then I would recommend either following the "Paleo Diet" plan OR "The Eat Clean Diet." I used to be vegan but after a few years of that I not only found myself deprived of a lot of foods and feeling like I was eating a lot of the same stuff over and over, but I didn't really lose weight. I still didn't understand portions and moderation, and vegan doesn't always mean healthy. You can be vegan and overweight by overeating and eating vegan cookies all day which can be just sugar, oil, and salt.

Great info on the Paleo diet is here: http://robbwolf.com, here is an overview: The Paleo diet is simple yet remarkably effective for fat loss and halting or preventing a number of degenerative diseases. To reap the benefits of the most effective nutritional strategy known, one need simply build meals from the following:
*Lean proteins (ideally) grass fed meat, free range fowl and wild caught fish
*Seasonal fruits and vegetables
*Healthy fats such as nuts, seeds, avocado, olive oil, and coconut oilI am going to a nutrition seminar January 14th in Baton Rouge, LA at Geaux Crossfit. This seminar is being put on by "Whole9" and follows the paleo principles. If you are interested in attending ($115) then click here: http://www.eventbee.com/v/whole9geauxThey also have a great website with plenty of info on living the paleo lifestyle, http://whole9life.com/

Then the Eat Clean Diet is eating from nature, eating mainly lean protein, complex carbs, and healthy fats. More info is here: http://www.eatcleandiet.com, including lots of recipes and tools. What I like about the "Paleo" lifestyle and "Eating Clean" is that you're not counting calories. But what do these two plans have in common? With both of them, you are eating minimally processed foods from nature. At the end of the day, that's the best way to eat and I support any program that isn't extreme and that helps people develop long-term healthy habits.

Educate your Health

2011-12-28T22:28:00.000-08:00

It's a sad fact that America is gaining weight. People are becoming more sick and bloated and relying on their doctors to give them medicine to fix this. Most of the focus is on treating people AFTER they become sick instead of preventing them from becoming sick. Kids are becoming more obese each year and nutrition isn't being properly taught in schools. Most people don't know how to properly read a nutrition label and they don't understand portion sizes. One way to help fix these problems is for people to take control of their health and educate themselves. Everyone knows what they're supposed to do. We've heard "eat your fruit & veggies" a million times, and it's true, you should. Everyone knows they shouldn't eat fast food, fried food, ice cream, cookies, cake, chips, frappuccinos, white bread, fatty meat, sodas, etc etc etc. And yet they keep doing it. When I first decided to finally get healthy, I had a lightbulb moment. I had been unhappy with my body for a while and thinking "i wish I was thinner, I wish I was healthy" etc but I didn't really do anything about it. It occurred to me that if I really thought about it, I knew what to do. There's no magic pill or secret to weight loss, the answer is to exercise and eat healthy. I thought "what am I waiting for? Why do I want something so bad and yet I'm not acting on it?" Most people don't eat healthy because they think it doesn't taste good but it can, you just have to change the way you cook and learn what you like. And let's face it, people don't usually exercise because being lazy is easy. It's easy to come home from work and sit on the couch. But if you're serious about taking care of yourself and feeling better than ever, then you will commit to being disciplined and doing what you know you need to do even if you don't always want to do it. Educating yourself on health and fitness is one of the best things you can do for yourself. I take that back, it's the absolute best thing you can do for yourself. It's one thing to force yourself to eat an apple instead of chips because you know it's healthy, but it's another thing when you know how that apple is benefitting you. When you know that the apple is full of fiber that will make you feel full and help with digestion while lowering cholesterol and being a low calorie food, you may be more likely to reach for that apple instead of forcing it. When you know that strawberries have more vitamin C than oranges and more fiber than apples, then you might be more likely to want strawberries over cookies. When you know that omega 3's reduce inflammation, you may be more likely to choose grilled salmon over fried chicken. A big reason that I thought about this topic is because I just registered for my first "Nutrition Seminar." A very reputable organization called "Whole9" is coming to Baton Rouge January 14th. It's going to be at the gym that I go to, "Geaux Crossfit" on Jefferson Hwy in Baton Rouge. I highly recommend that you attend if you are really serious about changing your eating habits and giving yourself the right tools to make the right choices. I thought that $100 was a very good price for this (it goes up to $115 after Jan 1st), especially since once you attend a Whole9 seminar your parents can attend for 50% off registration in the future. ALSO, anyone under 18 can go free! They also offer discounts for couples which is really cool. I could say a lot of great things about the seminar and Whole9, but here's the link so you can check them out if interested: http://whole9life.com/workshops/

Happy New Year everyone! Make 2012 your best year yet!

Fitness program for beginners

2011-12-28T21:48:00.000-08:00

So you want to start working out but you don't know where to start.... Hopefully I can make some suggestions for you and get you headed in the right direction and on the right track. So something that I always stress is slowly easing into the new routine. I know it's hard to do because a lot of you are probably very motivated to get in shape after all this holiday eating. You might be thinking something like "i'm going to start running every day!" or "i'm going to start going to the gym 5 days a week!" but that's just a recipe for getting burnt out. If you really want to make a lifestyle change, you have to focus on forming the habit. I can never stress that enough. Habits don't form overnight. Definition of habit: an acquired behavior pattern regularly followed until it has become almost involuntary. Here's another good way to think about it. If you don't currently have a regular exercise pattern, then what makes you think you will go from NOT working out, to working out 5 days a week and actually sticking with it? You might even make yourself sick by shocking your body. That always used to happen to me, I would eat healthy and exercise a lot for one week and get sick and it would fall apart. So let me say this again, step one is forming the habit. Start getting used to taking time out for exercise, which is a big deal in itself. I tell people not even to worry about intensity in the beginning because forming the habit is of utmost important. You can start with whatever you want to do, whether it's a bike ride, a walk, lifting weights, doing yoga, swimming, etc. I think it's important for you to choose something you enjoy as well. Experiment with different activities and environments until you find something you really like. Now even though I say don't stress intensity at first and just focus on the habit, that doesn't mean that you definitely won't succeed if you start with something high intensity. I'm sure if you started out doing 2 days a week of Crossfit, P90X, Kickboxing, etc you could still enjoy it and begin developing the habit. I'm just saying that the habit is #1. Now with all of that being said, I want to give you some examples of great ways to work out at home. I've had friends message me about how to start working out when they can't afford a gym membership or a trainer or anything like that. If you DO have a gym membership, it wouldn't be a bad idea to try out some fitness classes like spinning, body pump, yoga, pilates, etc etc etc... Group fitness tends to push you harder since you're around other people. But back to at home workouts... For starters, going for a walk is free and you can slowly add intervals of jogging or speed walking. If you bring a timer, you can time the intervals and gradually increase them as you improve (5 min walk, 1 min jog.. then 4 min walk, 2 min jog.. etc over time.) Going for a bike ride is also a great way to workout, PLUS you can actually get somewhere if you have safe streets to ride on (like bike lanes or side streets to take.) I used to ride my bike 3 miles each way to work and it was wonderful. If you have children, you could play with them outside and do things that keep up your heart rate (playing tag, riding bikes, playing soccer, etc.) If you have netflix then you have access to fitness videos (even in the instant queu.) A lot of cable & satellite programs also have fitness videos (i haven't done many fitness videos so I can't recommend many, I can say I like Bob Harper & Jillian Michaels videos.) You can also find exercise videos at a lot of grocery stores (wal-mart, target, whole foods, etc) for around $10 (cheaper than that is probably not a great video.) There's a chance that your local library could have some videos too so it's worth checking into. Another thing you can do is find free group fitness classes in your community. I know that in my city of Baton Rouge, BREC has a few different class options that you can find info for on their website (tai chi for example.) There are also free running groups a lot of times (Baton Rouge has Sunday Runday with "Claim your Journey" for all levels) so if you're interested in running those are worth looking into. I know that Lululemon Athletica does a free group class on the weekends, so you can check out their website to see their calendar. Another option is to check websites like "living social" regularly to see if their are fitness deals. Bodybuilding.com has a free "Find a Plan" section where there are plenty of free workouts, you just usually need to do them in a gym. Also, Crossfit.com has their daily WOD's posted so you can also try a lot of those on your own at home. Here is a simple beginners plan that I put together:15 minute walk1 minute jumping jacks1 minute pushups (as many as you can do, even if you have to rest or do them from your knees)1 minute situps10 walking lunges (per leg)1 min wall sit (if you're outside with no wall, do 1 min plank)1 min air squats1 min run in place10 walking lunges (per leg)then spend 5-10 min stretchingYou can do this once a week at first, and on the other day just go for a 20-30 minute brisk walk. After about 3 weeks of working out twice per week, when you feel comfortable with that routine, start adding a third day. Then stick with that until you feel that it's a habit. It generally takes at least 3 weeks to form a habit, so don't rush it. Wait until it feels like part of your regular routine before deciding to add lots of intensity or adding extra days. Well I've had a long day today and it's late and I can't really think anymore so I hope this helps! :)

Strong is the new Skinny

2011-12-21T19:34:00.000-08:00

It's a slogan that a lot of us have been hearing a lot lately. And you know what? I couldn't have said it better myself. In today's society where the media tells us that it's beautiful to be a size zero, there is a lot of pressure on everyone to be thin, especially women. But guess what? I'm not buying it. When I was heavier, I used to see thin people and think every single day "I wish I was that size." Even once I adapted a healthy lifestyle and made exercise a regular part of my life, I had a hard time appreciating the small successes that I had. Instead of thinking "I made it to my goal weight" I started obsessing about having well defined abs and being in the "120s." I don't even know what I would look like in the 120s, but for some reason that's the number that I had in mind. I obsessed about counting calories and doing tons of cardio along with strength training, I would even do split cardio meaning I would do a morning session and an evening session for "maximum calorie burn." Let me tell you this, I don't ever want to do hours of cardio twice a day ever ever again. I have no problem doing it if it means I'm running, biking, walking my dogs or SOME sort of enjoyable physical activity. But I have no interest in ever again slaving away on the elliptical or treadmill. Now don't get me wrong, I'm not criticizing people that do that. I used to love spending time in the gym, and if that's your thing, more power to you for staying active. I just have to say that from my personal experience I am SO happy that I found Crossfit. Not only are my workouts MUCH shorter, but the intensity is so high, that I'm dropping weight and not even counting calories anymore. I definitely maintain healthy eating habits and eat mostly from nature (veggies veggies veggies, good fats, & lean protein) but my metabolism is more revved up than it's ever been. Sunday I went on an AMAZING 20 mile bike ride with a friend of mine on the St. Tammany Trace (which I highly recommend.) I had never done a bike ride that long (about 15 was my max) and I'll be honest, it was easy. We kept a decent pace at about 15mph and my legs weren't even sore the next day. Honestly, I didn't even feel like I worked out. I didn't feel worn out and my legs didn't feel like jell-o. I'm not shoving Crossfit down anyone's throat or anything, I know it's not for everyone, but I can't help but recommend it to people after 4 years of being a gym rat.

Back to the main topic... Being STRONG is the best feeling you can have. Let me give you some examples of why it's particularly great to be a strong woman (I'm sure being a strong man is great too, I just can't talk from experience about that haha.) Anytime that someone says "Oh I need a guy to help me carry this" you can say "nope, I've got it!" That actually happens to me all of the time since I work at Whole Foods. Customers will need help carrying cases of wine or bananas to their car, and when they see me carry it out for them their jaw practically hits the floor. I never feel physically tired. I never get home from work and think about my aching muscles or tired feet. I never think "man i just want to sit on the couch, I had a long day." Starting the exercise routine might be tiring, but you end up with more energy than ever in the long run. I can play with my 3 year old niece and carry her on my shoulders without getting tired. There's also a level of confidence and "safety" for lack of a better word. One of my co-workers actually gave me the best compliment the other day. He told me, "Melody, it's pretty cool that no guys would ever mess with you. When I picture you, I imagine you with a cape." How cool is that? Pretty much the best compliment ever! I can pick up 200lbs and I weigh 145 (and I'm proud of it!) I can even squat my body weight! I used to think I had bad knees, but that's because I didn't have trainers helping me to do it right (very important.) So ladies & gentlemen, the point of this blog is to LIFT like you mean it! Lift heavy and forget those light weights. I'm not saying "Only lift heavy all of the time" sure, pilates & yoga is great and there are plenty of wonderful benefits to programs like that (hey I love spinning too, I'm a swimmer, runner, I love all of it.) Something you should know about me is that I am supportive of all forms of exercise because at the end of the day, if you're taking time out to be active then you're already doing great. Some people like Jiu Jitsu, some like soccer, etc etc etc... But I think just about EVERY athlete has heavy lifting in their fitness programming. So don't be afraid to lift heavy and challenge yourself. One more thing ladies, don't be afraid to get bulky from heavy lifting. All of those HUGE muscle women that you see have to make a BIG effort to get that way. They have to eat tons of calories and tons of protein to get that way, so you won't get huge unless you REALLY go out of your way for it. Quick plug to my gym: Geaux Crossfit on Jefferson Highway, they have a free intro so check it out! Thanks for listening to my ranting! Happy Holidays, Everyone!!! xoxoxo

Matcha Green Tea Powder benefits

2011-12-02T12:30:00.001-08:00

A cancer-fighter, a fat-burner, and much more, matcha leaves other green teas far behind. Because matcha is straight, stoneground tea leaves, matcha provides you with green teas powerful arsenal of vitamins, minerals, antioxidants, and amino acids in a way no other green tea can. Antioxidants are naturally occurring chemical compounds that prevent aging and chronic diseases. Matcha is packed with exponentially more antioxidants than other teas, and experts at Tufts University discovered that matcha possesses an amazing twenty times more so than pomegranates or blueberries. One of the most unexpected benefits matcha drinkers experience is a boost of energy through the day. In one study, researchers had thought that this was from the caffeine in matcha, but they found that it was actually the combination of matchas natural properties. Another recent study in particular found that matcha even improved physical endurance by 24%. Already nearly calorie free, matcha is a great addition to a weight loss program by tackling the problem from both sides. It boosts metabolism and burns fat. One recent study even suggested that matcha may help burn calories by four times. At the same time, matcha does not put any stress on the body. It doesnt raise blood pressure or heart rate, making it a safe alternative to questionable quick fixes or pharmaceuticals ridden with side effects. Green is truly the color of health. Matcha helps to safely cleanse and purge the body of harmful elements. Chlorophyll, the element that gives green tea and other plants their signature verdant color, is also a powerful detoxifier, helping to eliminate both chemicals and heavy metals from the body. And because matcha is carefully shade-grown, it is substantially richer in chlorophyll than other green teas, making it a superior daily detox.

Matcha powder can be stirred into hot water for your traditional hot green tea, or you can use it in a variety of smoothies and even in an iced drink. Here is a couple of my favorite recipes using matcha green tea powder:

Recovery Drink (used in a blender)
12 oz almond milk or other non-dairy alternative
1 tbsp matcha green tea powder
3-5 drops liquid vanilla stevia (or sweetener of choice)
1 tsp honey
1 scoop vanilla protein powder (optional)
blend in blender until powders are mixed together well then pour over ice (to enjoy this hot, you can heat on the stove)

As a smoothie:
^an alternative to the above recipe is to blend this with frozen fruit like blueberries, frozen mango, banana, strawberries, etc (anything you're in the mood for) and add ice to desired consistency. Enjoy!!

Immunity Boosting Soup

2011-12-01T20:32:00.001-08:00

So I have a FAVORITE recipe for boosting your immune system. I can literally drink bowl-fuls of this stuff (especially since it's so light and nutrient dense.) Last time I was starting to feel under the weather I made a HUGE pot of this and drank almost the whole thing. Plus, I immediately felt much better. Obviously when you're starting to feel sick (or preventing getting sick from those around you, those long runs in cold weather can be a doozie,) there are other factors involved. When you drink a glass of water, your immune system uses it to cool down fevers, carry away toxins and waste, to thin mucus so that you can expel it from your system, and to carry away germs that could cause a future illness. So by drinking soup, you are not only providing important vitamins and nutrients, you are boosting your hydration. Plenty of rest is also very important. I know that some people think you should "go for a run" or exercise to help "sweat it out" but in my personal experience, that doesn't really work well. I find that when my body is trying to fight an illness, it needs to focus all of it's energy on repairing and cleansing. I don't like to give it extra work on TOP of building my immune system, so I rest as much as possible. It can be difficult for you fitness lovers like me, but if you force it, your recovery will be MUCH faster (I usually only rest 3-4 days if I start feeling under the weather.) And DEFINITELY keep your germs out of the gym, you don't need to spread them to other people. Remember to wash your hands frequently and it doesn't hurt to carry hand sanitizer around during cold season (and go ahead and sanitize office phones & keyboards which can have more germs than bathrooms.) I avoid refined foods, added sugars, alcohol and dairy as much as possible when fighting an illness. I also find that my body only craves easily digestible foods when I'm sick. Anything that takes more time to digest & break down (particularly meat and even high fiber foods) drains my energy when I'm under the weather (same concept as not exercising when sick, I don't want my body to focus more energy than necessary on any tasks other than fighting illness.) With that being said, if you must exercise when you're sick, stick to low intensity things (stretching, yoga, brisk walking, etc.) Last thing before I get to the recipe, plants plants plants and MORE plants! Especially greens!

Ok so back to the soup..... All of the ingredients in this soup benefit your immune system. If there is an ingredient that you don't like, you can skip it or replace it with something else, but I have to admit, these flavors go together really well.

Ingredients:
(these amounts can vary based on personal preference, I don't usually use a recipe for this, but this is my estimation)
2-3 tablespoons olive oil (olive oil is well tolerated by the stomach and can have a beneficial effect on ulcers)
2 tbsp minced garlic (natural antibiotic, antioxidants protect against free radicals)
1 tbsp fresh minced ginger (antimicrobial, anti-inflammatory, helps eliminate congestion, combats chills and fever, and many more benefits)
8-10 cups veggie or chicken broth (hydrating and helps sinus congestion, also mineral rich AND it makes you feel full & satisfied while being low in calories)
1 bunch of rough chopped greens- (I prefer swiss chard, but kale, spinach, or collard greens are good options, I remove the stalk)
2-3 cups sliced mushrooms
1 can drained diced tomatoes
1 loose handful chopped cilantro
optional spices: black pepper, garlic salt, crushed red pepper flakes, low sodium soy sauce or tamari for an asian kick

Directions
1- In a large soup pot, use a few tablespoons of olive oil to simmer the garlic & ginger. This should only take about 5 minutes on medium heat, the garlic should start browning.

2- Next, add the broth and let it begin to heat up for about 5 minutes before adding any veggies (to speed up time you could throw all the veggies in, but I like to do this in steps.)

3- Add chopped chard leaves (or greens of choice) and let cook about 2 minutes

4- Throw in mushrooms and diced tomatoes and cook for about 5 more minutes (I like the mushrooms to be soft when I serve this but not OVERLY cooked which shrinks them.)

5- Last add chopped cilantro and spices to taste.

Hope you enjoy!! You could experiment with sesame oil instead of olive oil to saute' the garlic & ginger but I've never tried this. One last additional option if you want to make this soup more filling, you could either add whole grains like brown rice or whole grain pasta, you could add lentils or even beans. I like to add mini chicken or veggie filled wontons if I want this to be more filling (can be found in frozen aisle, annie chun's are really good.) Thanks for reading and keep that immune system strong! ;)

Thanksgiving and a Runner's Rut

2011-11-24T09:58:00.001-08:00

First, let me start this blog by saying Happy Holidays! I'm sitting here on Thanksgiving morning, enjoying a glass of "St. Bernardus Christmas Ale," (ok it's noon really) which is a Belgian Abbey Ale. It's strong and really good :) Some people ask me "are you eating Thanksgiving food?" and despite the fact that I eat really healthy MOST of the time, I definitely know when to splurge. Even famous trainers like Jillian Michaels recommend that their clients have one higher calorie day. Studies show that it helps rev your metabolism when you are eating a low calorie diet, and I also think that mentally it helps people re-focus (you want that cheat, you have it, then you say "I'm hitting it hard tomorrow!") In addition, I trained REAL hard yesterday so I already earned my Thanksgiving feast :) My goal on days like today is to enjoy myself, but not feel totally horrible and disgusting at the end of the day. I used to really look forward to Thanksgiving, MAINLY for the food. This year I'm mainly looking forward to just hanging out with my family & friends. My method for holiday feasting is to fill up mostly on the healthy stuff (get some green beans, turkey breast, a little cranberry sauce and salad) then have a few tastes of the "treats." And I'm sure I'll have a couple glasses of wine, and even some of the baked stuffed brie that I'm bringing ;)

With that being said, I'm currently in a runner's rut with my training. I'm trying to get ready for a full marathon in March (my first full, the rock & roll new orleans.) Yet somehow I feel like my training is going backwards. I had worked up to 7 miles but I was training in vibrams. They started bothering my ankles & calves and from the research that I've done, I realized that training with them for a full marathon is not the best idea. I switched to my asics gels: my favorite running shoes so far, but I'm debating getting some new shoes for Christmas- Innov-8? New balance minimus? I'm open to suggestions. So I had to adjust to the new shoes in addition to taking off a couple weeks (did some walking/jogging) because of the ankle/calf issues I was having. It almost felt like starting over, but it's a combination of a few things. Not only the shoe issue, but I've been trying to get my husband more involved with running. He's hoping to be ready for the R&R half-marathon in March and I'm trying to help him get used to running. SO on a day that I would normally go do 6 miles, if he comes with me, then I would do just 3 because I've been making it a priority to help him, even if it gets in the way of my training. On top of that, I do a lot of Crossfit so trying to increase my mileage while doing Crossfit has been difficult finding a balance. Overall, Crossfit helps my running a lot (see previous blog) but I have a hard time picking my rest days and making sure I don't overtrain. A few days ago I ran 2 miles to the gym, did my workout, and was going to run 2 miles home. My husband called me to tell me he was on his way home so I just told him to pick me up. For one thing it was dark, and for another thing my 2 mile run there didn't feel so great. Luckily it wasn't any muscle or joint issues, mainly energy from not getting much sleep the night before.

All in all, it's definitely time for me to make my running a priority and plan my workouts and rest days accordingly instead of planning my runs last. Luckily, I do stretch a lot and I do get plenty of rest, so it's more of an issue of just finding the right balance. I would love to hear any input from experienced runners that may be reading this. I will be researching training plans and making a schedule and sticking to it.

Happy Training!

The many benefits of Squatting

2011-11-10T20:13:00.001-08:00

In strength training, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips, glutes, quads, hamstrings, as well as strengthening the bones, ligaments and tendons throughout the lower body. Squats are also a great way to increase the strength and size of the legs and glutes, as well as developing core strength. At the same time, the lower back, upper back, abdominals, trunk muscles, costal muscles, shoulders and arms are all essential to the exercise and are trained when squatting with proper form.

Posture & Balance:I don't know about you, but I don't want to be that elderly person that has to worry about falling and breaking a hip. When doing squats, you have to concentrate and focus on balance to keep from falling forward or backward (especially when squatting heavy.) You want to lean back as if you're sitting into a chair that's just out of reach, but not too far back that you fall over. Because squatting helps you to have a strong back and core, you will naturally stand with healthy posture, which will prevent neck & back problems down the line.

Injury Prevention: Every professional sporting team uses squats as part of their training program for their athletes. There is no other exercise that strengthens connective tissues, ligation, and as many stabilizing muscles as squats. Muscles that stabilize are not primary muscles, they are tertiary muscles that act to support and stabilize the main muscles that do the bulk of the work.

Stay Young:Leg strength is critical for maintaining mobility as we age. Here's proof: In a 2002 study, Australian researchers saw a correlation between maximal lower-body strength and the length of time it took healthy older men to complete a simple obstacle course. The weakest men took an average of 30 percent longer to complete the most challenging part of the course, compared with the old-timers who could lift the most (from Men's Health.)

Variants & Proper Form: There are plenty of ways to incorporate squats into your training routine, and ways to keep it varied. In addition to the standard front & back squat, you have overhead, sumo, hack, pistol, bulgarian, bodyweight, jumping, etc... My favorite way to learn new exercises is just by using "Youtube." There are plenty of tutorials so that you can learn how to do them on your own. But remember, form is VERY important. If done wrong, you can cause more harm than good. Your best bet is to have a trainer help you get the movement right. Body awareness is very important when it comes to maintaining proper form (which is why the gym I train at doesn't have mirrors.) I spent a lot of time doing squats wrong (wasn't pushing my knees out enough) and that caused some knee issues with me. Be smart and have a trainer help you learn the movement, and once you have it down and know how it feels to do it with proper form, you can practice them on your own.

5 ways to avoid the Holiday temptations

2011-11-10T09:59:00.000-08:00

Hey everyone! I've had some friends ask me to do a post about surviving the holidays without totally getting off track with their diets. I have a lot of great tips and I hope this will help some of you :)

#1) There's a healthy alternative for JUST about every holiday treat. Think about what it is that you're craving, then figure out a way to get creative in the kitchen and make it yourself. There are some decent store-bought alternatives as well, you just have to really look for them and read labels. Instead of going to Starbucks and getting a pepperming mocha, try this: Almond milk, unsweetened cocoa powder, peppermint extract, sweetener of choice (stevia or raw honey are my favorite all-natural choices) and coffee. Recently I made an amazing pecan pie shake: almond milk, pecan butter, maple syrup, cinnamon, pinch of sea salt, and ice. You can use cinnamon apple sauce instead of pecan butter, and you have an apple pie shake! (Scroll to the bottom for a healthy pumpkin pie recipe :)

#2) Every holiday get together that you go to, bring a healthy dish. You can't always assume that there will be a healthy option, so if you bring a veggie tray and munch on that first, you're less likely to inhale those chocolate truffles. Another good tip for holiday gatherings is to FIRST choose the healthy items that are available. If you fill up on the healthier stuff, you won't have as much room for the candy and sweets.

#3) On days that you plan to really splurge, get in a good workout. Not that you don't deserve a well-earned rest day to veg-out when you train really hard all week. But I always feel better on Thanksgiving day knowing that I got a good run in that morning. Most cities have a turkey trot 5k on Thanksgiving morning (hope to see you downtown fellow LA runners!) so that's another way to support a good cause and reap the healthy benefits.

#4) Save your indulgences for when it's REALLY difficult to avoid. This time of year, we're surrounded by "limited time" goodies like chocolate peppermint pretzels, pecan pie, caramel apple lattes, etc etc etc... They're so tempting they can be hard to pass up. Giving into these temptations shouldn't be a daily ritual. Save those indulgences for family get-togethers, Christmas parties, and even after a really long run (maybe even a PR.) It can be difficult to say "no" to that little voice inside of our heads sometimes, but you'll feel much better when you grab an apple instead.

$5) Avoid feeling STARVING. There are multiple ways to find yourself feeling ravenous and this is often when we give into temptations. Not getting enough sleep, not drinking enough water, and not fueling properly are ways that this can happen. Planning ahead and using a little discipline will help you stick to your goals and avoid feeling like a grizzly bear. If you don't get enough sleep, your body will want to make up for this lack of energy with calories and you will find yourself very hungry (sound familiar, America?) If you are drinking multiple cups of coffee and energy drinks throughout the day to stay focused, then you probably fall into this category. Drink some H2O instead, you will be more hydrated and this will keep the food cravings at bay. Often when we think we are hungry, we are really just thirsty. There are plenty of formulas for how much water you should drink, but if your pee is clear, you're good! Make sure you eat a good breakfast and get the important pre-workout & post-workout fuel (plant strong!) and it won't take as much discipline to pass on the holiday cookies.

Here's your healthy pumpkin pie recipe (dairy free, vegan, gluten free, paleo) if you don't do honey, you can use maple syrup: .

Ingredients:1 1/2 C. pecans, slightly toasted and chopped finely - this will be the crust...2 C. 100% pumpkin1/2 C. coconut milk (full fat)1/4 C. raw honey (watch the honey intake if you are still trying to lean out...)2 eggs, slightly beaten1-2 tsp. pumpkin pie spice2 TBSP. coconut oil or butter

DirectionsMelt the coconut oil or butter and mix into the chopped pecans. Press this mixture into a pie dish for the crust. Mix all other ingredients together thoroughly in a bowl. Pour over pecan crust. Bake at 350 degrees for about an hour or until the pie mixture is firm. Whip some coconut milk and freeze it slightly as an alternative topping to ice cream or whipped cream

1 serving (1/8 of pie)= 287 calories, 24g fat (I'm not concerned with high fat unless it's from animals) 13g net carbs, 5g fiber, 5g protein, 12g sugar

I hope this helps! And remember, you CAN have delicious and healthy holiday meals. Everything doesn't have to be full of butter & salt to taste good. Here's a link for 12 healthier seasonal favorites
http://blog.wholefoodsmarket.com/2011/11/twelve-healthier-seasonal-favorites/

Spaghetti Squash pasta w/ cashew cream pesto, chicken, and spinach

2011-11-08T12:50:00.000-08:00

I made this the other day and had to share it with everyone. My husband said it was one of the best things I've ever made, and told me I need a show on the food network lol (if only.) It's really simple once you make the cashew cream (and you can skip that if you want and use any type of pasta sauce or a little olive oil or whatever, you can even use regular pesto if you choose.)

Ingredients: spaghetti squash, spinach, chicken breast, cashew cream pesto.

First I will give you directions on the cashew cream... Basically, you soak raw cashews overnight (cover with water an inch from the top of the cashews), strain the water the next morning, and then puree in a blender or food processor with enough water to make a creamy paste to your desired consistency.

(this is where I found the original recipe and picture, I won't steal the credit: http://kblog.lunchboxbunch.com/2011/04/how-to-make-cashew-cream-sauce-dairy.html)

You can flavor the cashew cream any way that you'd like. You can use red bell peppers, spinach, and garlic or whatever. I made mine like a pesto with fresh basil (a few sprigs,) fresh spinach (about a handful,) garlic powder, garlic salt, black pepper, and Mrs. Dash sundried tomato basil. It's amazing, it goes great in a pasta dish like this, and I've even scrambled egg whites with tomatoes and drizzled this on top. You can use it as a spread on a sandwich or in a wrap if you'd like (i like to blanch collard green leaves and roll up veggie burritos with a spread like this.)

Once you have your cashew cream sauce... Then you just throw some spaghetti squash noodles in a skillet with a little oil of your choice (i used .5 tbsp of coconut oil to help with cooking and as a flavoring agent,) then throw in some fresh spinach and shredded up chicken breast along with the cashew cream (as little or as much as you want, a little goes a long way and it's calorie dense.) Add more garlic salt or pepper to taste. It came out amazing! I try to keep cooked/scooped spaghetti squash on hand because it's a great alternative to pasta and I love the flavor. The great thing about using cashew cream is that you don't lose any of the nutritional benefits of the whole cashew nut. You still keep the fiber, protein, and nutrients. Unlike pressed oils that are left without much nutritional value compared to their calories. Hope you enjoy this!

Here's a link on how to bake spaghetti squash (there's a variety of methods, you can google to see the different ways)
http://tastykitchen.com/blog/2010/02/how-to-bake-spaghetti-squash/

Free workout plans

2011-11-07T19:33:00.000-08:00

People often ask me for a basic workout routine, and I came across a great tool that should help people out. First let me say, if you're working out by yourself without a trainer, then you're going to have a hard time REALLY pushing yourself past your comfort zone. Even good trainers have trainers. There's just something about getting hands on training from someone that is experienced. Even if you THINK you're pushing yourself hard, having a good trainer or doing a group activity will really help you push yourself to a level you didn't realize you could. Also, it's good to have someone watch your form and make sure you don't hurt yourself. But if you really want to skip the trainer and train on your own, then check out this link

http://www.bodybuilding.com

then click on "find a plan"

There's a wide variety of free workouts there, so I'm sure you can find one that suits your needs. Another suggestion that I have (since I love Crossfit) is to check out www.crossfit.com and look at the daily workouts they post. There are a lot of great youtube Crossfit tutorials and you can learn how to do a lot of it on your own. You definitely miss out on the community atmosphere and the competitive edge that going to a real Crossfit gym provides, but it's still a great workout.

Hope this helps!

Paleo Challenge & Crossfit

2011-11-07T09:17:00.000-08:00

So my gym, Geaux Crossfit, is doing strict paleo diet November & December. We did this in July and I felt great with it, so I'm doing it again. Is it because I'm eating 100% paleo? Or is it because I have a support system encouraging me to stay on track without cheats? And then there's just something about feeling like people are seeing what you are eating, you just don't want to look bad. We use nutrition logs to track all of our meals, and we can look at each other's logs. It's a great system to hold people accountable. It's an honor system, so of course you could cheat and no one would know. But if you have integrity, you are honest and you admit when you mess up. Any time we cheat there's a penalty (a certain amount of burpees, I forgot exactly.) Considering we're doing this through the holidays, I can't say I expect to stay 100% the whole time, I may have a glass of red wine at Thanksgiving and Christmas, maybe a bite of cheese. But overall I'm excited about the challenge and looking forward to the 2-month results. Oh yeah, we have a buddy system too! So you and your buddy help each other stay motivated. My friend David K. is my buddy and I think we'll make a great team. He's been doing good sticking to his "thor diet" (that's what he calls it haha) so I'm pretty sure we'll both reach our goals for this. What's my goal? Flat stomach with defined abs. My stomach is always my problem spot, and I have a thick core. I'm pretty sure I have some solid abs hiding in there, so hopefully I'll be finding out soon haha.

Another plus side to this, is that I'm officially JOINING Geaux Crossfit really soon (like I'm hoping this week.) I've been doing Crossfit for almost a year on a punch card! I am still a member at Spectrum Fitness and have done some cross training there and some CF wods on my own. I know that being a full-fledged member is going to give me the extra ass-kicking that I need. People say it's expensive, and yeah, $130 a month might seem steep for a "gym membership." But when you compare it to personal training, except for that it's unlimited, then it's really an awesome deal. Plus, it's better than personal training. You get the same intense workout in a small class (10 people max) and you meet some really awesome people (i never meet people at regular gyms.) Another bonus is that my husband, Clif, has a 1-month unlimited voucher for my Crossfit gym, so he'll be starting with me. I'm pretty positive that after a month he'll be hooked, and I'm REAL excited for the possibility that he'll become addicted to fitness the way that I am. He's also planning on running a half-marathon in March (i'm doing the full, rock & roll in New Orleans.) So he's started running with me and he's doing great. We did 3.5 miles last night at Sunday Runday/World Run Day event with "Claim your Journey" and he ran the WHOLE way with me. We kept a slow pace and took about 40 minutes. I was real proud and he plans to continue going to the Sunday Runday event each week :)

So here's to a successful Paleo challenge, being an official member at my crossfit gym, and having my husband join me in my journey of fitness :)

links:
www.geauxcrossfit.com
http://robbwolf.com/ (paleo info)
http://whole9life.com/

Recover naturally

2011-11-03T09:59:00.000-07:00

If you read my last blog post, then something you already know about me is that I prefer eating real foods found in nature. And when it comes to recovery, my thoughts are no different. I'm not interested in the "next best powder" or some japanese mushroom found in a pill that Olympic Athletes use. I'm not saying that all supplements are bad or that you should never use them. What I'm saying, is that you should first be looking for real food. After a long run or intense training session when we've beaten ourselves up and depleted our body of energy, our body is looking for nutrition. If you find yourself lacking energy, getting sick often, or not recovering properly then there's a good chance that your nutrition is off. The best thing that you can do for yourself is to eat a meal rich in nutrients. And not surprisingly, the best place to find nutrients is in vegetables and fruit. Vegetables are liquid gold as far as our bodies are concerned and should definitely be consumed at every meal. I also like to have a source of protein to keep me full and some good fats at every meal.

There are plenty of ways to add veggies to your meal that most people don't think about. Ever thought about cooking your greens with carrot juice instead of oil? How about making your own fresh marinara or salsa? Or maybe topping your salad with a fresh pear vinaigrette? You don't need to be a culinary genius to come up with these things, I use my blender for most of them. It's about getting creative in the kitchen and finding new recipes that are not only healthy, but that you enjoy. Another thing to consider is getting a good amount of calories after your training. I can tell you from experience that if I skimp on my post-workout meal, then I will be as hungry as a grizzly bear the rest of the day and my cravings will be through the roof. In my personal opinion, your most important meals are breakfast, pre-workout, and post-workout. If your workout was light or moderate intensity, then you don't need to eat much more than normal for your post-workout meal. But if you do something like a long run, long bike ride, or a higher intensity session than usual, then you should definitely have a nice sized hearty meal. Some of my favorite go-to meals are salads, veggie stir-frys, or hearty chili with greens added. I know that sometimes it's hard to eat right away after your training because sometimes intense exercise suppresses our appetite. But you should make sure you eat within an hour of training. Here is a great recipe for a recovery salad:

Spinach or Kale Salad:
4-6 cups chopped spinach or Kale (I chop it because it helps me to get more greens in each bite)
1 chopped pear (or fruit of choice: I like to get whatever is local and in season)
2 tbsp sliced almonds/nuts OR 1/2 avocado sliced
lean protein of choice (chicken breast, tuna, salmon, beans, boiled eggs, etc)
Dressing= Either grab your favorite dairy free salad dressing or, make your own,
Pear balsamic vinaigrette = blend 1 pear with 1/2 cup balsamic vinegar, 2 chopped garlic cloves, black pepper, salt to taste
Orange Avocado dressing = blend 1 avocado with 1 cup orange juice, 1-2 stalks chopped green onion, salt, black pepper, 2 chopped garlic cloves
(this is a general recipe, but feel free to add as many veggies as your heart desires: tomatoes, cucumbers, sprouts, carrots, etc...)

So here are some steps to help ensure a great recovery: Beastmode training session + stretch + hydrate + re-fuel on proper nutrition + get a good night's sleep = awesome recovery. Added bonus: Fish or Flax oil and some Glucosamine with MSM (for joints) and you'll be on top of your game.

You can find more great plant-strong recipes here, along with meal plans, shopping lists, healthy cooking methods, etc:
http://www.wholefoodsmarket.com/healthstartshere/

My Philosophy & How I found my passion

2011-10-25T00:25:00.000-07:00

As a "Healthy Eating Specialist" and someone that is preparing to get "Crossfit Level 1 Certified" and "NASM certified," it's relevant for me to stay up to date on fitness & nutrition research. Yet, I'm also an advocate of keeping it simple and using common sense. There is and always will be plenty of conflicting research when it comes to being fit and staying healthy. I stay true to two main concepts: train hard and eat from nature. This of course is on top of your basics like staying hydrated, getting plenty of sleep, and taking rest days when you need them. It's pretty self-explanatory when you think about it. There are general guidelines in the world of health & fitness but it isn't always clear-cut, black & white. Something good to know about me is that I don't like when people try to put boundaries on what the human body can do. I've seen and heard enough amazing stories about people over-coming the odds and pushing themselves past limits that you would think are possible. With that being said, you should always train smart and listen to your body. If you're new to running, don't go out there and try to conquer 7 miles overnight. No matter how big your goals are, make mini-goals along the way to help you achieve your ultimate goal. At the end of the day, when you train you should make it count. Train hard, push yourself outside of your comfort zone, and really challenge your limits.

I feel that the same concept applies to our health in terms of using common sense and knowing what to eat and when to eat it. First and foremost, no one can argue that the best foods come from nature. You can never get enough fruits, veggies, and leafy greens. But when it comes to the REST of the foods that we eat, even from nature, everyone wants to argue about what we were "meant to eat." There's probably a million diets out there and they all point in different directions. So who can you believe? Is meat bad for you? Should you eat grains? Is dairy bad? etc etc etc... As long as you're eating from nature and avoiding "man made foods" that came from a machine or laboratory, then you're doing really good. Striving to eat foods that our ancestors could have had thousands of years ago is your best bet. I always ask myself, "could I access this food in nature with minimal tools?" and if the answer is no, then I probably shouldn't eat it. That doesn't mean that you have to be perfect all of the time. The idea is to strive for optimum health but don't make yourself crazy over it. And if you are very active and train hard, having a treat every once in a while can be a great way to reward yourself. As far as knowing when and what to splurge on, that's a whole different blog topic ;) Same with knowing what to eat and when to eat it in terms of pre-workout, post-workout, and even sometimes during a workout. These are all things I look forward to sharing with you in future blog posts. If you want to know more about me and my background, then keep reading! Thanks guys!

About me:
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
My journey towards an active and healthy lifestyle started in January 2008 when I was finally fed up with being overweight and uncomfortable. As a child, I was very active and athletic. All of that ended when my family moved to a new city when I was 12. I wasn't playing sports anymore and I didn't know the kids in the neighborhood, so I stayed inside and watched TV and played video games. I didn't understand why I started to gain weight, and I was even teased about it by my family. Looking back now, I realize that while my activity level changed, my eating habits didn't. I remember I would come home from school and eat Doritos or whatever snack we had and just watch MTV. I didn't understand portions and I just thought it was my genetics. So I slowly gained weight every year until I was 23. I ate whatever I wanted whenever I wanted it and never emphasized exercise, which finally caught up to me. After spending most of my life overweight, uncomfortable, and unhappy with myself I finally got fed up and turned my life around. During my weight loss journey (and now my "health" journey, because the journey never ends) fitness and nutrition became my passion. I love helping and inspiring people while continuing to learn and grow.

I am always studying nutrition and fitness and have applied what I've learned to help me with my training as an athlete. I completed my first half-marathon in 2010 (rock & roll nola) and also did my first sprint-triathlon in 2010 (april-rocketchix.) I love participating in 5k's regularly to support charities and be involved with the community. I've done the warrior dash mud race and was "scheduled" for tough mudder in Austin October 2011 and sadly it was cancelled (so I will be doing New Orleans tough mudder.) I am currently an avid Crossfitter and have participated in competitions such as "Fight Gone Bad" and "Barbells for Boobs" in 2011, both of these events supported wonderful charities. I'm also training for a full-marathon in February 2012. I also have the honor of being the "healthy eating specialist" at Whole Foods Baton Rouge. I love being as active as possible and I'm always changing things up. I really enjoy yoga, cycling, and swimming along with all of my other training. I'm truly passionate about what I do and I look forward to writing for "Claim Your Journey" on a regular basis and hope that everyone that comes across my blog can learn at least one new thing.

I look forward to sharing my experiences with you and growing together with this community of wonderful athletes that we have here in Louisiana. Remember, "there is no finish line..."

Lean Meal Choices

2011-09-17T21:52:00.000-07:00

Sometimes if you're not prepared, it's easy to grab something convenient or something that you shouldn't be eating. I decided to make a list of some meals that are great for getting lean, for those moments that I just don't feel like having the same thing again. These are based on different fitness models/figure competitors diets. The amounts can vary slightly based on goals, but this is a good guide.

sample diet from erin stern:Meal 1: 5 egg whites, oatmealMeal 2: Apple & plain greek yogurtMeal 3: Steamed veg, 4-6 oz chicken, brown riceMeal 4: Protein shake, rice cakesMeal 5: 4-6 oz grilled fish, saladMeal 6: A casein shake before bed

Monica Brant:“First thing out of bed, every day no matter what, I make my Proto Whey by BNRG shake. My favorite flavor is a mix of vanilla and cafe mocha mixed only with chilled water.”Meal 2:Cookie-Dough Porridge (see recipe)Meal 3: Shrimp, bell peppers (red, yellow, orange) and almondsMeal 4: Proto Whey shake (same as above) and small grapefruitMeal 5: Chicken, quinoa, avocado and seasoning (Mrs. Dash’s Southwestern Chipotle)

Ava Cowan (off season)Meal #1 *Ava's Chocolate French Toast made with 2 whole eggs and 2 egg whites, 4 slices low carb bread and ¼ cup sugar free syrup OR ¾ cup cooked oats, 1 heaping scoop Myofusion Milk Chocolate.Meal # 2 1 whole grain bun with 4 ounces lean ground turkey, 1 slice low fat cheddar cheese, 1 tablespoon ketchup, one bag smart balance 100 calorie mini bag of popcorn.Meal #3 1 cup cooked whole wheat pasta, 3 ounces tomato sauce, 2 ounces of cheese, 2 ounces chicken.Meal #4 2 Tablespoon Natural Peanut butter, 2 slices low carb whole grain bread.Meal #5 6 ounces top sirloin, 1 cup cooked rice, 1 cup steamed green vegetables.Meal #6 1-1.5 scoops of Intrapro Double Chocolate Protein.

Ava Cowan (competition diet)Meal #1 - 5 egg whites, one slice low fat cheese, 2 slices Canadian bacon, 2 slices low calorie whole wheat bread OR ** Ava's Chocolate French Toast. Good for carb up days during contest prep.Meal #2 - ¾ cup cooked brown rice, 3 ounces chicken breast, 1 cup green vegetables.Meal#3 - One small whole wheat bun, 4 oz extra lean ground turkey burger, one slice lowfat cheese, one tablespoon ketchup.Meal #4 - 3 ounces grilled chicken breast, one whole grain flat bread, 1 slice low fat provolone cheese, lettuce, tomato, mustard.Meal #5 - 5-6 ounces Top sirloin, 1 cup steamed broccoli.Meal #6 - 1 heaping scoop IntraPro Double Chocolate Protein.

Jamie’s Italian Turkey Burgers(Ready in 20 minutes • Makes 8 servings)2 packages ground extra lean turkey breast4 medium zucchini, grated1/2 tsp sea salt1 tsp garlic powder2 tsp onion powder2 tsp dried basil1 tsp oregano1 tsp black pepperSet broiler on high, arranging rack so that burgers will be about two inches from the heat.In a large bowl, combine grated zucchini, salt, onion powder, basil, oregano, pepper and then turkey. Mix well and scoop out four- to five- ounce portions. Mixture will be really moist, so for easier clean up, use a foil-lined baking sheet, coated with non-stick spray.Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.Nutrients per serving:Calories: 94, Total Fats: 7 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 40 mg, Total Carbohydrates: 4 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 4 g, Iron: 1 mg

Jamie Eason's Cinnamon Swirl Protein Bread:http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-cinnamon-swirl-protein-bread.html

Back to Basics- personal goals

2011-09-15T08:13:00.000-07:00

So I've been thinking a lot lately about my goals and what has and hasn't been working. It's easy for me to get frustrated when I don't see the numbers on the scale going down even though I work really hard and eat really well. But I have to be honest with myself and really think about what has been working and what hasn't been working. First off, my workouts are great and I know the key to reaching my goals is making sure my diet is 100%. And when I say 100%, I don't mean flawless and without any cheats. I mean 100% balanced for my life with emphasis on weight loss. First, I have to think about what has worked for ME in the past. It's easy to look at other people's diets and look for the missing piece of the puzzle. Different thoughts go through our heads, "maybe I'll do a juice cleanse. Maybe I'll eat more raw foods, maybe I'll only get my protein from fish, maybe I'll be vegan, maybe I'll eat 100% strict paleo, etc." But at the end of the day, weight loss is calories is and calories out. Even if you eat healthy, it's easy to eat at maintenance or eat too many calorie dense foods (nuts for example.) Also, maintenance and fat loss is drastically different. Your body won't shed fat unless it's in a calorie deficit. Not everyone has to count calories to be successful with weight loss, but going from "athletic and healthy" to "having a 6-pack" when you've struggled with weight loss and BEEN overweight before (i love food..) well for me, that means looking at the numbers. Not only has that helped me to reach my LOWEST weight (i'm 10lbs up from that, and yeah, some is muscle,) but it allows me to have cheats & indulgences without feeling guilty. So I'll stop rambling and actually talk about my plan. First off, I have to do this slow so my body doesn't freak out. I am going to track my calories for a solid week without changing anything, just to see what my body is currently used to. I'm going to look at calorie intake, and net calories (where my calories net when I consider how many calories I burn daily.) Week 2 will be a slow calorie decrease. Week 3, will be going back to the plan that worked for me originally. The plan that worked best for me, was focusing on eating clean foods from nature and 40-50% protein. Drinking 1/2 - 1 whole gallon of water per day (can't slack on this.) And aiming for 1200 calories per day. Does that mean I'm going to only eat 1200 calories per day? Nope! AIMING for 1200 calories a day allows for mistakes and cheats. If I want to go out with friends and have a couple of drinks on friday night, if I AIMED for 1200 calories, then if I have a 500 calorie splurge that puts me at 1800 which is totally fine. That's why a 1200 calorie goal worked for me so well in the past, because it's not a perfect plan and I definitely have higher calorie days. This puts me in the 1200-1800 calorie range instead of 1500-2200 which is where I feel I've been lately. Soooo, as long as I use my calorie tracker DAILY without slacking, I will do great with this. I have all of the knowledge that I need to do this, and my motivation hasn't been slacking, just my consistency. The most important part of this plan is using the calorie tracker daily daily daily daily daily. Even if I mess up, I have to see those numbers. OOH Last thing... I'm definitely going to consider focusing on net calories instead of total calories. That was something that worked well for me because if I DO happen to splurge, it encourages me to work out more (getting on my spin bike in the evening to burn off that cookie, etc.) so we shall see! Like i said, I'm going to just track for one week and see where the numbers are, then slowly decrease. If I get to a number where my body freaks out, then I will decide that is too low. Health is important and I'm not going to abuse my body for the sake of being thin, I'm definitely going to be smart about this. *Disclaimer* i'm not unhappy with my body, I don't care to be stick thin. My personal goals include being very lean yet while maintaining muscle. A strong athletic look. I'm currently 145lbs and I'm only interested to lose about 10lbs and be about 135. This was my lowest weight, but I had less muscle mass at the time, so I feel that 130-135 will be a good number for me.

Staying healthy while traveling

2011-09-13T09:58:00.000-07:00

There are two types of people who want to be mindful of what they eat on the road. The first type is someone like me, who has been maintaining a healthy lifestyle for a long time. And while it is OK to indulge from time to time, throwing it all out the window for convenience will not only make you feel terrible, but possibly make you sick. The second type of person is someone who is fairly new to eating healthy, they may be just starting their journey towards health. For the latter, it is much more crucial to be mindful about what you eat on the road. Most of Americans aren't thinking about a long-term commitment and tend to be "yo-yo dieters." They do an extreme diet for two weeks, and then a birthday party or road trip comes along where they fall off track. Instead of picking themselves back up and re-focusing on their goals, they beat themselves up about it and go back to their old habits. Being mindful about what you are eating while traveling is a smart decision for anyone and I will give you some tips on how to stay on track.

Being prepared is one of the best ways to avoid giving into temptations. You can pack all of your healthy meals for the road and keep them in an ice chest. Of course that is the best case scenario, but there are still plenty of ways to stay on track. I usually bring non-perishable snacks for the road. My favorite choices are nuts, dried fruit, apples, bananas, and protein bars. I can even find healthy foods at gas stations these days, the key is not giving into temptation and staying focused. Often gas stations have fruit, nuts, turkey jerky, and boiled eggs. Another reason it's important to avoid junky foods while traveling is too much sugar will make you sleepy, which isn't good if you're the driver.

If you're going out to eat while traveling, you still don't have an excuse to eat poorly these days. My favorite recommendations for eating out while traveling are IHOP (simple and fit menu) and Subway. Every fast food restaurant offers healthier options as well, so if you're really in a hurry and just can't skip the drive thru, plan ahead! The best way to stay on track and committed to your goals when eating out is to look at the menu before you arrive. If you go to a restaurants website and figure out what the healthy options are before-hand, it will be much easier to avoid temptations.

Last but not least, stay hydrated and be well-rested for a trip. Lack of sleep will cause your body to crave more calories for energy. And not drinking enough water will make you feel hungry when you're really just thirsty. If you follow all of these tips, you will feel so great about your choices while traveling that you might even wake up early for some exercise. A brisk walk in the morning and some stretching along with a healthy well balanced breakfast is the perfect way to start your day. "If you sacrifice early, you'll win late," -Charley Haley.

Epic. Damn. Salad.

2011-09-03T14:04:00.001-07:00

I had a long intense workout today so I needed some REALLY good post-workout nutrition (which you should always have anyway.) I made a huge salad and thought I would share it here (it was so ridiculously good.)

FIVE cups chopped spinach
1 cup chopped mushrooms
1/2 cup chopped bell peppers & onions
4oz chopped chicken breast that I mixed with 100cal pack guacamole and mixed in mrs. dash & garlic powder
drizzled with "Sass- oil free balsamic vinaigrette" <--whole foods, 25cals per 2tbsp, it's basically balsamic w/ mustard, herbs, & figs

Very simple & delicious! Gluten-free, paleo, low calorie, high protein & high fiber :)
Nutrition: 315 calories, 10g fat, 285mg sodium, 10net carbs, 32g protein, 5g sugar.
Macro Breakdown: 40% protein, 40% fat, 20% carbs

then....I had a peach on the side for dessert, this was a great meal :)

Raw Honey, Oats, Maple Almond Butter & Vanilla Protein Shake

2011-08-22T08:36:00.000-07:00

So, the name says it all :)

This morning I wanted a BIG pre-workout shake because I plan on going into the gym beast-mode. But this could be a great filling breakfast for anyone. Here are the ingredients:

1) 1/4 cup quick oats
2) 1 tbsp raw organic honey (if you don't have any, you can use banana for sweetness)
3) 1 scoop vanilla protein (i used jay robb)
4) 1 cup almond milk
5) 1 tbsp maple almond butter (or any nut butter)
6) ice to consistency
7) Cinnamon

Blend until smooth & enjoy :)

Nutrition: 400 calories, 12g fat, 330mg sodium, 39 carbs, 5g fiber, 31.5g protein, 25g sugar.

This shake is higher in carbs than my normal shakes, but this is my workout fuel. Happy Training!

Paleo becoming too monotenous

2011-08-16T11:16:00.000-07:00

I've been eating mostly paleo for a little while now and realized something that will make me incorporate more grains & dairy...

Since I prefer eating lean proteins (i just can't bring myself to eat much fatty meat, bacon, etc unless it's an occasional treat,) I've been getting tired of the same things. My only protein sources have been mainly eggs, chicken, fish, turkey breast, & occasional hemp protein and I found that I have been getting tired of eating meat all the time. Don't get me wrong, I love meat. But being able to have greek yogurt, cottage cheese, ricotta cheese, & whey protein as protein sources helped change things up. Also, I find myself craving sweets more and I am going to have oats & occasional brown rice to see if this goes away (although I've been allowing beer as occasional carb source, especially post-run ). I have to think about LONG-term and to think about low calorie AND eliminate certain food groups, it's just too restrictive for me. I'm glad that I've experienced paleo, because I will definitely keep grains & beans very limited, same with dairy. Just don't want to avoid it altogether.

Read more: http://www.livestrong.com/forums/viewtopic.php?f=7&t=61533&p=830359#p830359#ixzz1VDWVdZVL

Re-Focusing on Weight Loss

2011-08-16T10:17:00.000-07:00

So if you know me, you know that I train really hard. But I am also a pretty laid back person which makes it easy for me to not be so strict with my diet. Don't get me wrong, my diet is pretty damn solid. But having an occasional beer with friends, or having bigger portions than I should (i love food, and the difference between maintenance and weight loss for me is very small.) Part of me wants a tight & defined stomach like you wouldn't believe. And while I understand the discipline needed for that, it's hard for me to obsess over portions & calories when I'm so laid back about things. I think this is why I use livestrong.com to track my calories. This has been the most successful tool for me, and if I'm not seeing the numbers, I hold myself less accountable.

Today I was looking at youtube videos of different athletes which is always motivating to me. I sit here TOTALLY sore from my workout yesterday, and debating a rest day because I'm just so stubborn. I'm thinking I'll just end up doing an easy bike ride. I think that in order to reach our goals, no matter how high they are, we have to really dig deep down inside and figure out a plan that will work for US. Everyone is different, and the same thing doesn't work for everyone. So I was reminding myself today to really think of what tools that I've had the most success with and to stick with those. This is what I came up with:

1- using livestrong.com DAILY to track my food (i've been doing much better with this and it helps me tremendously.)
2- look at motivational videos & websites daily! (youtube training videos, crossfit.com, crossfit games videos, etc.)
3- PLAN & PREP daily. If you don't plan ahead, then EVERY time that you eat, you face the decision of whether or not you're going to make the right decision, or if you're going to give into temptation. If your meals are already planned out and prepped, it's easier to just grab the RIGHT foods.
4- Proper sleep schedule. Unlike most people who don't get enough sleep, I get plenty of sleep. Sometimes I sleep too much and this can get in the way of my productivity and training time. I'm working on getting myself out of bed after 8 hours of sleep instead of just laying there and falling back asleep and getting 10-12 hours.

So most importantly for me: PLAN, PREP, TRACK, & FOCUS.

Egg White & Oats Pancakes

2011-08-16T09:46:00.000-07:00

I decided to change it up this morning and have some oats (I've been avoiding grains,) so we'll see how my body feels about this. I made these delicious pancakes and wanted to share the recipe.

4 egg whites
1/2 cup quick oats
14g almond flour (about 2 tbsp)
cinnamon
sweetener optional (i used one stevia)
tiny pinch of xantham gum (optional - thickener)

Mix ingredients together, then cook on medium heat. These are REALLY easy to flip. I put a smidge of coconut oil on the pan to help keep it from sticking, you can use nonstick spray if you want.

Nutrition: 300 calories, 9.5g fat, 70mg sodium, 30 net carbs, 5.5g fiber, 24g protein

Training Regimen, 7/31-8/8

2011-08-08T23:42:00.000-07:00

Sort of..... So I'm very inspired right now to challenge myself and push myself to higher limits. I have huge goals (I'd love to be a fitness model or professional full-time athlete.) I feel like I'm always having to hold back just a little bit due to over-training or hurting myself and I'm sick of that. This is why I've incorporated more swimming & cycling to avoid joint issues. I think I will start logging all of my fitness here and make sure I'm training smart and keeping it varied. I'm not even interested in rest days, more like "active rest" and "active recovery." Even if it just means walking, stretching, yoga, etc.

I will put my fitness regimen from the previous week (as far back as I can remember.

8/8- FRAN @ Crossfit
8/7- 30 minute swim- moderate to high intensity, definitely pushed myself
8/6- 3 mile run/stretching
8/5- "Fight Gone Bad" @ Crossfit
8/4- 1 hour walking & balance practice, 1 hour @ gym (moderate cycling, rowing, situps, and back extensions w/ stretching)
8/3- Basketball, 15 min yoga, 15 min cycling (about 3 miles), 15 min swim
8/2- rest day (short walk on lunch break)
8/1- 15 min bike, 30 min swim
7/31- 1 hour gym- rowing, cycling, 50 pushups, some chest exercises (lying chest flys, etc)

WOW after posting this I'm surprised I've had one rest day in the past 9 days. Ok... well... not really surprised. But, definitely proud of myself and hoping to keep this up.

Shopping List & healthy snacks

2011-07-28T15:38:00.000-07:00

So I wanted to go over some grocery shopping basics and how to stick to healthy choices. First, remember to shop mostly around the perimeter of the store. This is where all of the fresh foods are (they are more perishable and most need refrigeration.)

Produce Section:
This one is an obvious choice. Fresh fruits & vegetables are the best things you can eat, period. There are countless ways to incorporate fruits & veggies into your day. I love adding a little fresh greens to my smooothies (like a pinch of raw spinach or kale.) You can make desserts with fruit without adding sugar, by blending fresh or frozen fruit with ice (think strawberries & watermelon or cucumber melon sorbet.) You can buy an affordable dehydrator at amazon.com, target, etc and make your own fruit or veggie chips as snacks (kids love banana chips, dried mango, kale chips, etc.) I love to keep frozen fruit & vegetables on hand so I always have them on hand and they won't go bad (this way you won't waste money.) Also, frozen fruit makes a great addition to smoothies by adding thickness without needing much ice.

Meat/Seafood Section:
Lean protein is a must in my opinion. I used to be vegan and I respect those that make that choice, but I feel that personally it helps me to stay full and maintain my lean muscle mass (which helps me keep a strong physique, and also your lean muscle mass helps you burn more calories throughout the day.) I stick to lean meats and fish along with fatty fish containing omega 3's. My personal favorites are chicken breast, turkey breast, tuna (in moderation due to mercury levels,) alaskan & sockeye salmon, lean red meats like top sirloin and london broil (only about once per week,) bison, tilapia (only at Whole Foods b/c of strict farming methods,) shrimp, and shellfish like crab, clams, mussels. Oysters & sardines are also great choices but I just can't acquire the taste for the sardines. Simply seasoning & steaming or baking is a simple and healthy way to cook without needing oils or butter.

Dairy:
I avoid most forms of dairy because I don't think it has many health benefits and I can get my calcium from greens. The nutrition on dairy is generally low compared to fruits & veggies so I avoid dairy in general. I will tell you the BETTER dairy choices though.. First off, soft cheese is healthier than hard cheese (better for your heart, and easier to digest.) Feta is your most nutritious choice of cheese and it's fairly low in calories. If you see "double cream" or "triple cream" that means FAT FAT FAT. Greek yogurt is very high in protein so I find that to be a great yogurt choice, also choosing yogurt with less sugar is the better option. When it comes to protein in your smoothies, whey protein is the best form of protein for your lean muscle mass. BUT, I find hemp protein to be the next best choice since it is plant derived (whey tends to taste better, again, avoid added sugars.) Fat free cottage cheese & ricotta cheese are also beneficial due to their high protein (they can be very filling in recipes, and better snacks than plenty of alternatives like chips, cookies, etc.) I've made chili out of cottage cheese by adding black beans & salsa and warming in the microwave. There are plenty of ways to get creative :)

Breads/Pastas- I say to just avoid these because they are generally empty calories and just turn into sugar. BUT... if you must have them, obviously stick with the Whole Wheat versions. If you have gluten issues, you can find gluten free products (quinoa pasta, spinach pasta, etc.) Also, you can find "slim buns" that are about 100 calories each and a good low calorie choice for sandwiches. I like to use lettuce leafs and chard leaves in place of tortillas and hamburger buns. You can also use seaweed wraps, cabbage leaves, chard leaves, collard green leaves, etc. You can use portabello caps instead of hamburger buns, so it's just about getting creative :) Instead of pasta I will put red sauce with chicken breast on a bed of spinach. You can also find "shiritaki noodles" also known as "miracle noodles" to use instead of pasta. These are low calorie and basically just fiber. They have to be rinsed really well to get rid of their natural odor.

Snacks: Nuts & seeds are a good choice, but calorie dense so keep them in moderation. Dried fruit are a good choice but high glycemic so keep this in moderation too. Raw fruit & veggies of course are great choices (i love using guacamole as a dip, same with fresh salsa.) You can also put nut butters on rice cakes, apple slices, celery sticks, etc. Adding herbs to greek yogurt is another great way to make a dip, think garlic & dill, etc..

Hope this helps!

Smoothies/Shakes

2011-07-11T12:47:00.001-07:00

People often ask me for smoothie recipes, here is an archive of some of them:

http://westertheory.blogspot.com/2011/04/peanut-butter-chocolate-banana-protein.html

http://westertheory.blogspot.com/2011/01/acai-berry-protein-smoothie.html

http://westertheory.blogspot.com/2011/01/best-chocolate-protein-shake-in-world.html

http://westertheory.blogspot.com/2011/01/orange-nana-blue-cai-smoothie.html

http://westertheory.blogspot.com/2011/01/best-blended-mocha-protein-shake.html

http://westertheory.blogspot.com/2011/01/banana-spice-cake-protein-shake.html

http://westertheory.blogspot.com/2011/01/chocolate-raspberry-protein-shake.html

Jumpstart your diet & fitness plan

2011-07-11T09:17:00.000-07:00

(you can scroll down for the specific tips - i tried keeping this short, but I have so much to say on this topic that it's difficult for me...the best tip is the last tip)
Ok, so I am a HUGE advocate of making small changes to develop healthy habits and doing this gradually. I feel that most people yo-yo diet because they get really motivated in the beginning and then get burnt out or fall off the wagon and quit. That's why when I FINALLY started to really lose weight and change my life, I had forced myself to start slowly (which can make you crazy.) Soooo with this being said, people like to see results and see their hard work pay off or they get discouraged. So where do you find the balance? I decided to give some tips that will help you see results quickly WITHOUT feeling super deprived.

First things first, I hope you're either starting a fitness routine or changing your eating habits. Personally, in the beginning I couldn't put a lot of focus on BOTH of these at the same time. If you're like me, then you should pick one or the other to start with, then start incorporating the other one later.

--If you pick fitness and you are currently not working out at all or rarely ever, then start with TWICE per week. Make a 3-4 week commitment to working out. People say "what are some beginner tips?" or "can you give me a workout plan since I am a beginner?" here is my advice. FIRST make the habit stick. I don't care what you're doing, you can be going for a 30 minute walk, doing a workout DVD at home, going for a swim, a bike ride, etc... FIRST focus on the habit, THEN later on you can focus on what you're doing and the intensity that you have. Let's just get you into the habit of exercising :)

--If you pick nutrition then you don't have to have an ALL or nothing attitude. If you have been eating right all week then you go to a birthday party on the weekend and eat whatever you want, don't beat yourself up about it. Practice makes perfect and guess what? no one is perfect. We all make bad choices with our diets sometimes, you just have to learn from your mistakes. "The only real mistake is the one from which we learn nothing. ~John Powell"

****So here are my tips for getting results quickly in the beginning without feeling super deprived****
#1) Don't drink your calories. Instead of fruit juice, eat a piece of fruit. Give up the sodas and sugary drinks and stick to water. Yeah, you might miss your coke, sweet tea, vitamin water, etc in the beginning, but it will pay off! Most people can cut out 300-600 calories per day JUST from switching to water. That's about a pound of fat per week just from changing your drinks (and if you're REALLY an addict, you will see the results even quicker.) And keep in mind, sugar & caffeine is an addiction! It will be tough at first, but give it 2 weeks and you shouldn't miss it anymore.

#2) Alcohol. Drinking alcohol will NOT help your waistline. Do I drink occasionally? yes. BUT, if you are going to have a drink, then you should be choosing the best choice for your waistline. I know a LOT of people who drink beer every night, sometimes more than one, and a lot on the weekends. Changing this habit will benefit your health GREATLY! If you must drink beer, then pick the low calorie ones (mich ultra is your best bet.) AT first you will think it tastes like watered down beer (well, it is...) but you will get used to this. Would you rather give up beer completely? I doubt it, so suck it up and drink the light beer if you really care about your health (is light beer healthy? no, but being less fat is healthy.) Other options are clear liquor with club soda, lemons & limes (you will look really sophisticated doing this anyway.) Please drink plenty of water along with your alcohol (preferably a glass of water between each drink.) You will thank me in the morning.

#3) If you are addicted to sugary coffee drinks, please at least choose sugar free flavors. Always go for the skim milk (i prefer almond & coconut milk but most places don't have this.) When in doubt, just chug a shot of espresso (hold your nose if you have to, you really just want the caffeine anyway, right? done and done.)

#4) Fast food. Gross. This is another addiction that you are better off avoiding and after about 2 weeks it will be easy to avoid this (i don't even this of fast food as real food, because guess what? most of it isn't.) Next time you get a chance, google the ingredients on your favorite hamburger (corn syrup is probably listed about 5 times, no wonder you're addicted? it's full of sugar, fat & salt.) But if you MUST go... there are still better options. A) you could order a kids meal (pretend it's not for you.) B) get a GRILLED chicken sandwich with no mayo. C) get a salad with grilled chicken and skip the heavy dressing (vinaigrette is usually your best bet.) A grilled chicken sandwich and a diet soda is better than a greasy burger and high sugar soda. But do me a favor, just go to subway!

#5) Eating out. MOST of your poor diet choices is probably hiding in your favorite meal at a restaurant. Even something that seems healthy could be hiding all kinds of garbage (they want you to like the taste of their food and keep coming back, so they'll do anything to ensure that.) Did you know that ONE serving of Olive Garden's salad has a whole day's worth of salt? If you leave a restaurant feeling gross & bloated, it's probably because the salt content is through the roof. Before you go out to eat, look at the restaurants website and take a look at the nutrition info. Planning what you will be eating ahead of time will help you avoid other temptations when you get there (you don't even have to look at the menu.) Be specific and tell them what YOU want! Don't feel guilty about saying "hold the cheese, dressing on the side" etc... You are paying for your meal and they are used to getting requests like this. You could say "i'm sorry to be a pain but I'm on a specific diet right now" or "i have food allergies" etc. I find that ordering a grilled chicken salad generally makes it easier to not be a pain and just get a healthier dressing on the side. That way you know they're not adding hidden salt, oils, butter, etc to the dish.

#6) keep the sodium LOW (1500-2000mg per day, when in doubt, look at the 'daily value %' on nutrition label. Should one meal have 50% of your recommended salt? nope!) Water retention can make you feel horrible, disgusted, and bloating. There's nothing worse than eating right and working out really good all week, then ONE high sodium meal has you feeling disgusting and heavy and you feel like none of your hard work is paying off. It will really put you into a mental funk. But if you DO make that mistake, then realize that you didn't gain 5lbs of fat overnight, it's water retention and it will go away (you can always go sweat it out at the gym.) When celebrities have a big event like a red carpet event, etc, they cut their sodium WAY down for about a week and drop about 5 lbs (trust me it works, i've done it.)

#7) Be conscious of calories. Even if you're not counting calories, you can read labels and make a better decision this way. If you're REALLY REALLY craving ice cream and you absolutely have to have some or you're going to shoot someone... then pick the lower calorie option (preferable something like 80-150 calories per serving over 220-250 calories per serving.) Little things like this add up and you can apply this same concept to all of the foods that you buy. Look for things like "no sugar added" and "low sodium" when purchasing foods. Although, reading labels usually means you're buying something processed, and you're better off eating foods from nature that are not processed. Which brings me to my last and most important tip...

#8) EAT CLEAN! If you eat unprocessed foods that come from nature, your body will REALLY reap the benefits. This means shopping around the perimeter of the grocery store and choosing the fresher (more perishable) foods. Processed foods are full of sugar & salt to keep them preserved (think deli meat, hot dogs, cheese, cereal, granola bars, pasta, bread, rice-a-roni, hamburger helper, pizza, etc.) Eating plenty of fruits, veggies, lean protein (chicken breast, turkey breast, tuna, fish, eggs, lean red meats), nuts, and seeds are your best choices. When eating grains, you're better off eating the least processed ones (brown rice, barley, oats, etc.) over pre-packaged items that grind them up and mix them with other ingredients (think "multi-grain" bread, whole wheat pasta, etc...) Stick to the WHole foods from nature, single ingredient foods. Foods that our ancestors could have had thousands of years ago. Think, "could it come from the farm or the sea?"

I HOPE THIS HELPS!!! I'm always here for questions :)

End of Whole30 Paleo Challenge/ thoughts...

2011-07-02T00:24:00.000-07:00

So i finished the whole30 paleo challenge and I have to say I feel really good about it. I lost 2lbs and 2 1/2 inches overall which is a lot for me, and I plan to keep that pattern going. Today was the first day off the challenge, and I feel like I had some cheats just because it "felt like the thing to do" and because I finally could have a drink, etc. I have to say though, I didn't really enjoy it. I had some fro-yo earlier, I had chips & salsa at lunch with a "skinny girl" margarita, then 2 slices of pizza for dinner with a couple of drinks. None of the food was worth it, honestly I enjoy my healthy food way more. I would much rather have had a salad at lunch AND dinner. The mental satisfaction of eating foods that will make me feel and look good affect the enjoyment of my meals and when I eat crappy food I don't have that feeling. I am going to maintain one cheat meal per week just for the sake of mental satisfaction, but that might not even happen. July 4th is almost here and I was thinking about how that may end up being a cheat day (which is already too soon since today was one.) We'll see how it goes but I have a feeling that it won't be. I'll be perfectly content with some watermelon and berries along with some grilled veggies and maybe a burger patty wrapped in lettuce. It might just be another day and I might not do anything different, we'll see. I'm also contemplating giving up alcohol..... Today I realized it doesn't make me feel that good. I may have it on the rare occasion but I doubt it will be very often.
Some things that I've learned:
-Giving up sugar (other than from fruit) made me become very sensitive to the affects of it. If I have high glycemic foods late in the day I feel like it affects my sleep big time..
-I'm glad I can have dark chocolate again, that is one thing I will incorporate back into my diet :)
-I don't miss cheese at all and the thought of it kinda grosses me out (even though I had pizza tonight... which made me feel really gross by the way. I'm talking instant indigestion and heartburn.)
-I really feel like I benefited from this in regards to my self-discipline. BIG time!

Glad I did it, looking forward to progress 2 months from now. I'm really anticipating leaning down.

Why I don't believe in eating back calories

2011-06-17T09:34:00.000-07:00

Today I decided to post this on the Livestrong.com forums because this is a hot topic on that site. I figured I would share it here as well...
but here is the link
http://www.livestrong.com/forums/viewtopic.php?f=15&t=60917

So here is the post:

A question that often comes up is "Should I be eating back calories?" and there are plenty of varying opinions. I don't believe in eating back calories and I will tell you why (please note: i understand different things work for different people, and I'm not saying that you still can't get results if you eat back calories...)

So here are my thoughts... If you're trying to lose weight, one thing that is important is forming good habits. You can't rely on numbers for your whole life and you need to be able to teach yourself proper portion size and find something that is consistent and works for you. Because activity levels can vary so much from day to day, eating back calories causes you to have different eating habits on a daily basis. One day you might earn an extra 800 calories from a long run, another day you might eat a lot less because it's a rest day. Eating frequent small meals works for some people, and eating larger less frequent meals works for others. Either way, you want to have consistency. What I find works best, is eating the same way on a daily basis, but adjusting your post-workout meal depending on how intensely you worked out. If you worked out real hard, have a nice-sized post workout meal always helps me avoid big cravings later in the day. Honestly I think the two most important meals each day are breakfast and post-workout fuel. These are the 2 meals that I find keep my cravings the MOST under control.

Note: If you're not familiar with what "eating back calories" means, that means eating back the calories that you burn in your workouts. A lot of people use livestrong to track their food (i used it the first year of my fitness journey and it helped tremendously.) You enter in your stats and how much weight you want to lose and it tells you how many calories to eat daily (this is a guideline.) So if 1500 calories is what you need to consume to lose .5lbs per week, and you burn 500 in one day, that would mean you can still eat 500 calories to hit your 1500 calorie target. Will you still lose weight? yeah probably so, but body awareness is key to maintaing long term results and you should never be stuffing your face just to eat enough calories. Nutrient timing is important and listening to your body will help you be aware of the signals your body gives you. Balanced meals every 3-4 hours usually works best, along with proper post-workout fuel when you have an intense workout. I don't suggest eating within 2 hours of bed either (at least.)

Hope this helps for some of you!

end of challenge plan...

2011-06-15T19:38:00.001-07:00

So the end of my 30 day paleo challenge is quickly approaching. Well, it feels more like slowly actually. It hasn't been easy but I'm glad I'm staying strong. I know at the end of the challenge I will be proud to say that I did it. I don't think that many people have the discipline to do this and I am so glad I have a great gym doing this with me. We have all been supporting each other and that helps so much. In fact, we all support each other with healthy diets AND intense workouts. I'm thankful to have a great community of friends in my gym because I've never known so many people with the same passion as me to be IN MY CITY. I have a lot of fitness friends online but we are thousands of miles apart. SO I'll get back on topic, but if you're in Baton Rouge, LA-- Geaux Crossfit is the place to be.

Now... Going 30 days without a single cheat can make you think crazy things like "I can't wait to have a donut!" <--i never eat donuts, but I was planning on REALLY indulging for a day when this ends. But that reminds me that if I get too carried away, all of this hard work will be for nothing. I know that I won't be 100% paleo when this challenge ends, but I will definitely keep a lot of these habits that I have formed. I don't plan on going back to dairy, beans, or grains. I already ate close to paleo before this, eating clean unprocessed foods from nature, so bread & pasta is DEFINITELY out of the question. I think that this challenge will help me be more disciplined with my cheats. Before I may have had 2-3 cheat meals per week with occasional alcohol at social gatherings. Now I don't plan on having more than 1 cheat meal and 1-2 drinks per week.

I once did a 3 month contest at Gold's Gym in L.A. We took before & after pictures & measurements and I worked really hard trying to win. I made good progress and when it was over I over-indulged for about a week. Every day I had one main indulgence (like a cookie or ice cream, etc.) I probably put back 5lbs in like 2 weeks. It creeped up on me and I didn't really notice at first (it's easy to pass it off as water weight from sodium.) I don't want that to happen again. I know I'm going to have some drinks on July 1st at the end of this challenge, but need to figure out HOW much I plan to cheat. I think that I will slightly indulge that day in little ways but not in a way that makes me feel disgusting. Then I will just go back to normal, eating paleo during the week with one cheat meal on the weekend.

I've been trying to change the way I think about these new habits. Instead of thinking "i can't have that b/c the challenge" i'm trying to think "I don't want that because it doesn't help me reach my goals." Training doesn't just happen physically in the gym. Training your mind is just as important if not MORE important. I'm looking forward to seeing my results over the next few months. I'm training for Tough Mudder in October and want to be LEAN! I want to do the race in a sports bra and shorts so I need to work hard for that :)

Paleo Challenge Day 13

2011-06-13T09:21:00.000-07:00

*edit* after i posted this i realized i am down an inch in my waist...scale has been fluctuating a lot so it's hard to tell.

So I'm almost 2 weeks in, and I really don't think I'm going to be 100% paleo after this 30 day challenge is over. I had the idea that doing this would give me drastic results, but at the end of the day it still seems that it's about calories in/calories out for weight loss. I've lost weight before (and been at a lower weight) by just watching my calories and paying attention to my macro ratios (high protein, moderate fat, low carbs.) I don't think it makes much difference in terms of your physique if those carbs come from veggies, oats, fruit, brown rice, etc. Yeah, of course veggies are the best choice hands down, but you don't want to get sick of them either. When you feel very limited in your choices it's easy to get tired of the same foods which is why I usually strive towards balance. I kinda feel like I'm doing fighter diet but even more limited. I had issues with fighter diet but I won't get into that. At the end of the day I know that Paleo is very healthy (i support any plan where you are eating foods from nature, avoiding artificial ingredients, processed foods, etc.)

I think that the most frustrating thing for me right now is feeling like I have cut out a lot of things these past 2 weeks and not feeling like I've gotten any results. I haven't had one alcoholic beverage, no dairy, no protein powders, no sweeteners or weird ingredients, no cream in my coffee, no frozen yogurt or any yogurt for that matter, no grains or beans, no sweets, nothing processed, etc. I thought that I would see some significant changes. I feel like for some people, paleo is probably really awesome b/c they need structure. Plans like this will keep a lot of people from eating breads, pastas, ice cream, fast food, pizza, etc and give them great results. Those foods weren't a part of my diet to begin with so I don't feel like much has been happening. I DO think I've gained some muscle lately and shed a little fat these past 2 weeks, but that's not really what I'm going for. I want to maintain my lean muscle mass and shed fat.

Progress is progress, and I'm not upset or regretful of this. I still have 2 more weeks of it so maybe some things will change. I Like some of the changes that I have made (like not cheating at all, I feel like I will be more disciplined to have only one cheat per week from now on.) I also like going to a bar and not drinking right now. Yes, I miss the occasional drink, but I feel like this is good practice to not drink every time I'm around people that are drinking.

And last but not least, my rotator cuffs have been sensitive since Wednesday (today is day 5) from overhead weighted lunges. The timing is kind of weird with that.... I was on paleo one week and I hurt myself. I'm sure it would have happened anyway, but the timing is a little odd and I have to wonder if my diet changes have played any role. Grains are supposedly inflammatory, so since I'm not having any, I would at least expect better recovery and less chance of injury right now. Who knows...

So that's my update for you, I will post another one of these at the end of the 30 days (if not sooner.)

Veggie Egg White Omelette & Day 11 thoughts

2011-06-11T09:32:00.000-07:00

First I will share my delicious breakfast (brunch) from today...

I sprayed some nonstick spray in my pan and put just a *tiny drizzle* of olive oil to cook the veggies. First i put in chopped onions & peppers, then when those started to soften I added chopped kale (3 stalks worth of leaves.) I mixed 5 egg whites with 1 whole egg and poured into pan (i didn't remove the veggies I honestly just pushed them all to one end of the pan and tried to keep the eggs from mixing.) once the eggs were almonst finished, i scooped the veggies into the center and added 1 chopped tomato. I tried to roll it up (this never goes that well, especially since I use a lot of veggies.) Then put on a plate. Topped with salsa and 100 cal guacamole pack.

*nutrition* 320 calories, 13g fat, 420mg sodium, 10g net carbs, 7g fiber, 30g protein, 2g sugar.

Paleo challenge update, Day 11 of 30
so far, doing strict paleo has definitely had some results, but since it's not very different from how I was originally eating the results have been small. I'm down one pound so far but can see improvement in pictures. I've been allowing oils & some fatty meats during this for variation (since it's ok on paleo,) which is not normal for me. I've decided that for *WEIGHT LOSS* I still need to keep calories in mind (lean proteins instead of fatty ones, no added oils, etc.) I'm going to stick to the challenge but for the rest of it, keep an eye on my calories and see how that affects things. In terms of weight loss, the good fats add up quick since they're so calorie dense and I have to make sure the portions are under control. My good fats will come from whole foods (avocado, nuts, olives, seeds, fatty fish) with occasional olive oil in a dish but not much. I'm expecting big results this week :)

Sweet potato, bell pepper, kale omelette w/ bacon - Paleo

2011-06-09T15:57:00.000-07:00

This was so amazing... I'll try to keep it simple:

cook 2 pieces of bacon, set aside

cook 1 bell pepper and 1/2 sweet potato in bacon grease (my sweet potato was fully cooked but it could be partially cooked or raw depending on desired tenderness...although they can be very hard to slice when raw)

Once the veggies are almost finished, throw in chopped kale leaves (i used 2 large stalks worth)

Once kale starts to soften, pour in egg mixture (i used 2 whole eggs, 2 egg whites)

^i wanted to make this an omelette but I had a hard time flipping it with all the veggies, so I ended up scrambling it. A frittata version would work. I LOVED this and will experiment by swapping the bell pepper for different veggies (like tomatoes, mushrooms, etc.)

Top with bacon and enjoy :)

*NUTRITION*
370 calories, 15g fat, 480mg sodium, 23 net carbs, 7g fiber, 30g protein, 10g sugar <--only from sweet potato

Day 5 on strict paleo (30 day challenge)

2011-06-05T20:39:00.000-07:00

So i thought i would write a blog about how paleo is going and my experience so far. I wish I could say "I FEEL SO DIFFERENT AND WONDERFUL" but the truth is, i feel the same because it's very similar to how I was already eating. Even though I was allowing minimal grains/beans before, along with occasional alcohol, it's not VERY drastic to how I was eating already. I think I can say that I feel the BEST about cutting out alcohol right now. It's also great to make sure I'm getting at least half a gallon of water a day (goal is a whole gallon) and cutting out sugar and REALLY minimizing salt as much as possible. It's kinda weird having more fat in my diet (i was keeping fats minimal before due to calorie density) but I'm just trusting the process right now to see how it goes. Before, I wouldn't cook with oil but now I might use a tbsp to cook my veggies. Oh yeah, no dairy!

In case you're asking "What is Paleo?" then a brief description would be saying that it's a plan based on the caveman's way of eating. It's like eating clean foods from nature (nothing processed) but eliminating grains/beans/legumes. There are various reasons, but in terms of weight loss you get more nutrients from veggies based on calories (veggies always win, right?) If weight loss is a goal then minimal fruit (until you're maintaining) and limited nuts. My gym is doing a strict 30-day-paleo challenge. I feel great about cutting out alcohol and artificial ingredients the most. Before this, my mentality was "eating healthy" but if something was really low calorie and tasted good then I was ok with it (like vitamin water zero, sweeteners, fro-yo, etc.)

I'll let you all know how I feel about it after 30 days :)

More Paleo Protein Shakes

2011-06-04T10:12:00.001-07:00

So first, I started this morning in a hurry and made a quick paleo recipe that I've been wanting to try (this is my modified version though.) This was pre-workout,

1/2 cup egg whites
1/3 cup coconut milk
water (to right consistency, i add slowly at the end)
1/2 cup frozen mango
1/4 cup frozen blueberries

^this was actually really good, the rich coconut milk masks the egg whites well.

Then I did crossfit, first WOD was 10-9-8....1 power snatch (my first time so 55lbs) and 200m run between each set. This took me 19:22 and then we did movement/mobility class. Lots of foam rolling, stretching, etc and it was really good.

Once I got home, I wanted to try another recipe. Also, I have a new blender I hadn't used yet (the Ninja, I love it.) One of my Crossfit trainers said I should cook the egg whites (even though I know they're fine as long as they're pasteurized.) I think Johnny is always trying to make me puke lol. So I made this smoothie:

3/4 cup cooked egg whites (i increased the amount for more protein)
1 cup spinach
1/4 cup frozen raspberries
1/2 cup frozen mango
1/3 cup coconut milk (this is the thai kind, not "so delicious" from the carton.)
1/2 tsp hawaiian spirulina
water & ice to right consistency

The cooked egg whites are very "eggy" and i prefer them liquid. It wasn't HORRIBLE (but 99% of people would probably think so.) Would taste much better with more fruit, but I'm trying to keep the fruit servings to a minimum so I left it alone. I'm not doing protein powders right now which is why I'm using egg whites. If you want to acquire the taste for this, I recommend starting with more fruit and gradually reducing that over time once you've acquired the taste.

Green Mango-Coconut Paleo Protein Smoothie

2011-06-02T12:55:00.000-07:00

ok, so for those of you who don't already know, ever since I started Crossfit in late January I've been eating closer to a Paleo Diet. My gym (Geaux Crossfit) in Baton Rouge, LA is doing a 30 day paleo challenge. We're doing STRICT paleo for 30 days. But honesty, this feels like normal to me and I don't feel like I'm eating much different at all. The main challenge is just no cheats, no alcohol, everything pure (no sweeteners, nothing artificial.) Eating the way nature intended. I'm going to see how I feel at the end of this, but I'm pretty sure I'll be sticking with it. Paleo isn't necessarily for everyone, but I want to be LEAN & SHREDDED and I think this is what's going to get me there.

SOOOOO here is the recipe I made today:
1/2 cup liquid egg whites (make sure they're pasteurized so you don't get sick)
2 cups spinach
2 tbsp raw coconut butter
3/4 cup frozen mango chunks
1/2 tsp spirulina (optional, I use pure hawaiian)
water & ice to the consistency you want.

I like to put all the ingredients in first and slowly add water & ice until it's where i want it. That way it isn't too liquidy or chunky. Keep in mind, this is a GREEN smoothie with egg whites. It's not going to taste like the best smoothie you've ever had. The more fruit, the sweeter that it is. I didn't want to overdo it with the fruit, so I tweaked the ingredients JUST to where I could like the taste but make sure it wasn't overly sweet. I suggest making it however it will taste good for you, then slowly reduce the amount of fruit over time. I also want to use more egg whites in the future for added protein, but I will do this gradually.

Ways to get creative:
you can use different types of fruit: bananas, raspberries, pineapple, strawberries, etc. whatever you want! I love the mango/coconut combination. Maybe instead of water you could use coconut water (this will add sugar though.) You can vary the good fats that you use, avocado goes well in a smoothie, nut butters, etc. I like to freeze chunks of bananas and keep in the freezer, same with avocado. This way they're not going bad and they had thickness to the smoothie when they're frozen.

Hope you enjoy!!!!

*Nutrition* (for bulking, you can use a little more of everything or even double the recipe)
327 calories, 18.2g fat, 250mg sodium, 19gnet carbs, 8g fiber, 16g protein, 12g natural sugar

Peanut butter & banana blended mocha (w/ kale)

2011-04-09T14:55:00.001-07:00

I wanted to share today's pre-workout shake with you guys. I'm trying to add more kale to my diet (greens are so important!)

*Note: this recipe is for those who are cutting fat & maintaining lean muscle mass. If you are bulking, you can double the protein and use real nut butter instead of pb2

Here is the recipe:

1 cup unsweet almond milk
1 oz frozen banana (1/4 of a banana)
2 stalks of kale
1 shot cool brew coffee (or any extra strength coffee, shot of espresso, instant coffee, etc.)
1 tbsp pb2 (pb2 is peanuts with the fat removed. I know that the fats in peanut butter are good fats, but I can't keep it around the house b/c I will eat too much which is not good for fat loss. I get my good fats from other sources and use PB2 for the peanut butter taste. You can use peanut butter, almond butter, etc. instead)
2 tbsp cocoa powder
sweetener optional
ice to consistency (i used about 4 cubes, i like to be able to drink mine fast)

Nutrition:
250 calories, 8g fat, 400mg sodium, 13g net carbs, 7g fiber, 31g protein, 4g sugar

High Protein High Fiber Banana Chocolate PB2 bars

2011-03-25T21:51:00.000-07:00

So I was experimenting in the kitchen tonight and I made some amazing protein bars. I don't eat protein bars often, but if I do, I prefer to make them myself. I have made protein bars before and even the best ones can be pretty dry and gritty. Today I made some that were fantastic and the key ingredients were mashed banana & greek yogurt.

Here is the recipe for 4 servings:

2 servings bob's red mill high fiber cereal
1 scoop chocolate protein (i used jay robb)
2 servings liquid egg whites (60 calories worth, 1/2 cup)
1 container oikos honey greek yogurt (130 calories, 14g protein)
3 tbsp ghirardelli cocoa powder (unsweetened)
1-2 mashed banana (i used actually about 1.5)
2 servings pb2
a sprinkle of cinnamon
splenda/sweetener to taste (i used some sugar free cookie dough syrup, about 1.5 tbsp)

mix everything together and pour into small baking pan or you can use a cupcake pan (spray with non-stick spray)
makes 4 servings. Bake at 350 for 15-20 minutes ( i set oven for 12 minutes, then checked every 3 minutes. You want to make sure they stay moist, mine were kinda falling apart but I like them that way, cook them to desired consistency.)

Nutrition per serving:
228 calories, 5g fat, 147mg sodium, 25 net carbs,7.5g fiber, 20g protein, 10g sugar (from banana & yogurt)

This pairs wonderfully with a cup of coffee in the morning :) enjoy!

Common Sense and dieting

2011-03-07T11:44:00.000-08:00

As most of you know, I've spent quite a lot of time reading about fitness & nutrition and it has become a passion & hobby of mine. I'm excited to be studying for my NASM personal trainer certification and I'm excited for the road ahead of me...

With that being said, I think that when it comes to anything, you can't always believe what you read and there are tons of contradicting studies out there and always "new research" and "new theories," etc... I have gotten to a point where I can answer almost any fitness or nutrition related question by thinking about our ancestors thousands of years ago and how nutrition & diet played a role in their lives. This might sound confusing but I will give you an example scenario...

It's thousands of years ago and I'm a hunter-gatherer living in the woods. Food is not something that I can waste, and over-eating is not a luxury that I have. I eat for survival and for fuel. So you wake up in the morning, you might be hungry and eat something to give yourself some fuel for the day. If you're not hungry, you still have breakfast because you are going to need the fuel very soon. In one way or another, you are revving up your metabolism at the beginning of the day (you're not sitting in front of the TV or computer, obviously..the point of this, is in the morning, you want to wake up your body and fire up your metabolism.) Drinking water is another great thing to do at the beginning of the day (and throughout the day.) Your day is filled with activities (climbing trees, walking, running, building a fire, collecting nuts, fruit, seeds, plants, vegetables, roots, hunting, etc...) You eat when your body tells you to eat, you don't wait til you are starving unless you don't have food on hand, but you eat when your stomach starts to tell you that you're hungry. And you eat just enough to fuel your activities until you're hungry again. Obviously, you eat foods from nature. So a meal might be a squirrel, some nuts, and some fruit. Protein + plant based foods. Maybe you found a nest with eggs in it, so you could have eggs with greens and a few seeds. You might snack on berries that you find, etc...

The point of this... is to show you that nature has all of the food that we need for survival and our bodies have adapted to foods from nature for thousands of years. Only recently have we introduced man-made packaged foods, foods that are created on machines, foods full of preservatives covered in pesticides, fast food, junk food, etc... There are debates even about natural foods, is dairy ok? grains? beans? etc... My rule of thumb, is that if nature made it, it's already a better choice. Then I think about how accessible it is in nature. How much preparation does it take? Can i grab it off a plant and eat it? roast it over fire? Or does it have a more labor-intensive process before it can be consumed?

These are the same things that I think about when it comes to exercise. While I understand that rest days can be important and that we always have to listen to our bodies, there is no reason that I can think of not to have light to moderate activity every day. Our ancestors had to farm or hunt, build shelter, tend to their land, etc every day. Today's level of regular activity is very small compared to our ancestors, and I see no reason that I can't walk as much as I want or be active in some way every day. Now obviously if we are lifting weights and working our muscles to exhaustion, rest days are beneficial (especially if you are sore and fatigued.) But even active rest days can be beneficial (like stretching, etc...)

When you think about how our ancestors lived, then think about the types of foods that Americans eat these days, and the normal activity levels (very small) it's no wonder that people are overweight, obese, sick, etc. I think that the best medicine is preventative medicine. Taking care of our bodies, being active, and eating foods from nature. Wouldn't you agree?

Warrior Dash Louisiana, 3-5-11

2011-03-05T21:44:00.000-08:00

*QUICK TRAINING TIP* vibram five finger shoes were the BEST choice I made today. Besides wearing lightweight clothing that isn't baggy (will weigh you down, like capes, not a good idea.) Also bringing a change of clothes, towels to dry off, and garbage bags to put on your car seats. AND you could bring a couple gallon jugs of water to rinse off your face & hands in case you aren't able to use their showers/hoses.

So today my husband and I did the Warrior Dash race together. It was a lot of fun despite bad weather and crazy-ness that happened. First, I will say that I used to hear Warrior Dash and think "intense, tough, physically challenging, etc." I was a little disappointed with the obstacles that seemed too easy. It felt more like a dirty 5k, running through thick wet mud with some easy obstacles in the mix. Although, since Louisiana is already below sea level and it rained yesterday, it may have been much more muddy than normal. If it was less muddy and we were able to run the course instead of carefully jogging (in order to avoid slipping and sliding) then maybe our heart rate would have been higher when we got to the obstacles and they would have seemed closer together/more challenging. It wasn't exactly what I expected, but still like I said, lots of fun.

This is how our day went...

Arrive to the parking area and wait about 10 minutes to get directed to a parking area while waiting behind shuttles (there was only one lane in and one lane out for parking/shuttles.) Get in line for a shuttle bus and wait about 10 minutes to board. Arrive to the race site and check-in our belongings (the bag check was a great feature) then go to packet pick-up. Once we got to the starting area, we heard them announcing that they were shutting everything down (due to rain starting.) A large group of people decided to hurry and start the race before they closed it, and we were in that group. We did the race even though *some* of the obstacles were shut down and they wouldn't let us jump over the fire (there was a lot of people still on the course so this was kind of ridiculous.) Still, glad we were able to run the race. We didn't get finishing medals and everything was shutting down (this was around 12:30 in the day at this point i believe.) The rain started pouring down and they stopped shuttling buses for a little while (so it seemed) so a lot of people were starting to walk back towards the parking area (about a 15 minute walk.) There were tornado warnings and HARD stinging painful rain at this point, we actually had to lay down in a ditch for a few minutes because the rain/wind was so intense. A large group of people had made it across a field to the road and we ended up waiting on the side of the road for about 10-15 minutes for the shuttle bus (apparently they started running again, or were running very slowly.) We made it back to our parking area and high-tailed it out of there. We were so ready to change clothes, dry off and get some food. It was a bummer that we didn't get to do any post-race festivities (no turkey legs, no beer, etc.) but still glad we were able to do the race. Leaving was kind of crazy and a lot of people's cars were stuck in the mud. Some people had even decided to walk all the way back to the parking areas or take shelter at local schools. Crazy day! Good thing it was a tough group of people and not a bunch of wusses lol.

Even though it felt like a dirty 5k with some obstacles, it was still a ton of fun :)

High Fiber High Protein Pancakes

2011-02-24T11:03:00.001-08:00

Ok so I made some incredible pancakes this morning that I had to share.... But the part that I love the MOST, is that the base for these can be bought in the store.

(two people could easily split this and be satisfied, but of course I ate the whole thing)
I started with about 3/4 cup bob's red mill high fiber cereal (you can find this at your local whole foods.) This is a blend of stone ground oats, ground flaxseed, wheat germ, oat bran, and wheat bran.

Next, mix in 1/2 cup of egg whites (about 6 egg whites), cinnamon to taste (i like a lot), and 3 splenda.

Cook the pancakes on medium heat, being careful when you flip them (use a non-stick cooking spray so they don't stick.)

When they're done, top them with whatever you want. I microwaved some frozen raspberries and mixed a little sugar-free syrup into them (splenda or any sweetener is optional.) I put a small amount of peanut butter on top of each one, and a sprinkle of cinnamon.

They were by far the best high protein pancakes I've made...
Nutrition: 430 calories, 15g fat, 20g fiber, 30g protein, 36 net carbs

Veggie Omelette Recipe

2011-02-23T18:17:00.001-08:00

SO this morning I made a killer omelette and I thought I would share....

In one pot, I steamed veggies to soften them up and shrink them down so that I could fit as many veggies into my omelette as possible. The veggies I chose were mushrooms, red & green bell pepper, garlic, and onions (all chopped.) I sprinkled a little garlic powder and dried herbs on top (other options are Mrs. Dash, onion powder, mexican seasoning, etc.)

While the veggies steamed, I mixed 1/2 cup of egg whites (about 6) with one egg and poured it into a skillet. When it was almost cooked all the way, I drained the water from the veggies and dumped it onto one side of the omelette and flipped the side over on top of the veggies.

I then just topped it with some tomatillo salsa and sliced avocado. Hot sauce and cilantro optional :) Yum!!!

Today's workout...cardio/legs/abs

2011-02-22T17:26:00.000-08:00

started with a 20 min jog b/c I thought I couldn't make time for a workout.... but things changed, SOoo....
added 20 min on spin bike (HIIT)
3 sets of 1 min V-hold, 30 sec rest between (feet and hands off floor, straight legs)
50 weighted lunges (10lb dumbbells, 25 per leg, would have been heavier, but tomorrow is more leg training)
7 min on spin bike (moderate intensity) then i decided the weather was too nice to do cardio inside
so i then did a brisk walk for 22 min which included 25 more walking lunges per leg,
and then i got a text from my husband ....

"STOP! dinnertime!"

so I did a 2 min sprint home :)

great workout!!! dinner was salmon, cauliflower, and avocado :)

MARCH FITNESS CHALLENGE!

2011-02-20T18:26:00.000-08:00

SWIMSUIT SEASON IS AROUND THE CORNER!

the challenge:
Making a commitment to use "My Plate" on livestrong.com for the month of march (and hopefully longer, until you reach your goals.) It's free, and a really easy place to track your food and see your calories, protein, fiber, carbs, etc.... EASY i'm telling you, no excuses. I will personally look over your "MyPlate" if you want me to, and give you feedback. Otherwise, you can keep it private. Another option is "My fitness pal." They both have iphone apps. You have until March to familiarize yourself with the "My Plate" feature on livestrong.com, and I can help you with all of the steps. First you register for free and enter your stats.

Tracking your food or keeping a food journal is a HUGE help in reaching fitness goals. I used livestrong's "My Plate" to lose my first 25lbs. I honestly can't say that I would have been successful without it. It helps you learn how to use portion control and understand the importance of calories in, calories out. While seeing daily the food that goes into your body and what the "staples" in your diet are (you might be surprised.) All of the little things add up quick, like a cookie here, some chips there, some candy, etc.

The purpose of this is to motivate my friends to experiment with food tracking and realize the benefits. I'm hoping that by tracking your food for a month, you will realize how helpful it is and learn how to improve your diet. If you continue tracking your food, I am very confident that you will definitely see results.

Who's in?

P.S. - third option is starting something like a food blog and just posting your meals there. That way you don't necessarily have to look at calories and numbers, but you can still see what's going into your body.)
P.S.S.- fourth option is using a notebook as a food journal and writing everything down. I will still look over this if you show me.

AND.... I will personally sit down with ANY of my friends and show them how to use this website if you are having problems or if you're confused by it.

The night before a 5k

2011-02-18T17:56:00.000-08:00

I am running the Susan G. Komen "Race for the Cure" 5k in the morning. I thought I would share some preparation tips with everyone....

First off, it's important to stay hydrated as much as possible the day before the race. 5k's can be very early in the morning and you don't want to drink a gallon of water before you run. This also means that you want to avoid alcohol. Don't have a glass of wine or a beer the night before your race, just drink plenty of water.

Salty foods aren't a bad idea either because they will help you retain water.

The day before a race, I don't worry as much about carbs because I know I will need them for energy during the race. I try to stick to quality carbs, so I'm not eating donuts and cookies but having more fruit and actually more good fats than usual. Subconsciously, I feel like the good fats will be helping my joints more. Can higher fats the day before the race make much of a difference for the next day? I'm not sure, but subconsciously it just feels right to me. An example of a good pre-race snack would be a slice of cinnamon raisin ezekial bread with coconut butter and some drizzled honey, with a dash of cinnamon. A bowl of oatmeal with raisins and maple syrup, maybe some sliced bananas. I make sure that my dinner the night before is a balance of good lean protein with quality carbs. Something like A bowl of turkey spaghetti using whole wheat pasta. I know that a 5k isn't a very long distance so it's not necessary to load up on carbs as if you're running a long race, but if I'm aiming for a "Personal Record" then I want to be able to give it everything I have.

REST! make sure you get plenty of sleep the night before. This means that you have to keep your sleep schedule on track the week of the race. If you're going to bed every night at 2am, you can't expect to fall asleep at 9pm the night before the race. Also, I make sure that my body is rested and not sore going into the race. Particularly my legs, I like to rest them for 2 days before a race. My upper body doesn't need to be as rested, but it's a bonus if it is. It was hard for me to rest 2 days straight this week before the 5k, but I'm glad that I did and I'm sure it will pay off. I'm going to stretch tonight and a little in the morning before the race.

The morning of the race, have an easy digesting breakfast about 1-2 hours before the race. My breakfast of choice tomorrow is: a powerbar energy bar, coconut water, and a protein shake. I'll be bringing some "gu" chews as well and will probably bring a banana to eat 45 minutes before the race starts. I like to have a breakfast that I can grab on my way out the door because I'm not a morning person. You don't want anything very fibrous so that it can be digested easily (unless you give it enough time to digest, don't grab an apple 30 minutes before the race ). Have a glass of water when you wake up, and make sure that your last drink of water is about 30 minutes before the race so that you don't get cramps. Don't forget to go to the bathroom too! Those port-o-potty lines can be long so don't wait til the last minute. I love to make a new playlist for each race, something that pumps me up.

WARMUP- you want to warm-up before the race. This might be a light jog or some brisk walking along with stretching. This will help avoid injury.
Last but not least, HAVE FUN!!! :)
Like this panda... If this isn't fun, then I don't know what is....

Today's Workout: Crossfit & Gym

2011-02-15T18:08:00.000-08:00

So today I had a great workout,

First I went to crossfit and that consisted of a warmup & stretch (3 laps around building, leap jumps w/ pushups, i totaled 30 pushups)
15 minutes of handstand practice (fun!), then

1 Minute at each station - max reps (3 rounds)
-KB Swings (my lowest number was 25)
-Box Jumps (my lowest number was 20)
-Knees to Elbows (my lowest number was 15, and my left thumb got numb haha)
30s rest after each station

I practiced jump roping double unders and did some foam rolling (aka pvc pipe rolling)

AFterwards, I went to the gym to continue my upper body workout and cardio, i spent about an hour and a half there
10 minute mile
standing rows (on platform) drop sets, 15 @ 35lbs, 12 @ 25lbs, 10 @ 20 lbs
5 min jump rope
Kettlebell swings, 15 @ 25lbs
lying db presses on bench 10 @ 30lbs, 10 @ 20lbs <--this is weight of each dumbbell
military press 10 @ 25lbs, 8 @ 20 lbs
overhead tricep extension: 8 @ 30lbs, 8 @ 20lbs
bench press, drop sets, OLY bar + 40lbs, 20lbs, 10lbs
calf raises, 15 @ 50lbs, 10 @ 25lbs
chest fly (machine) 15 @ 40lbs
rear delt (machine) 20 @ 30lbs
20 min additional cardio on cybex, resistance 30

I think that's everything, I didn't write it down tonight so I may be forgetting something... I focused on upper body tonight since tomorrow's workout is legs :)

My nutrition was great,
for breakfast I had 2 sunny side up eggs over asparagus, roasted tomatoes, & ham with coffee

pre-workout shake: spinach, blueberries, raspberries, water, cinnamon, strawberry protein, acai, and ice

1 scoop whey protein between crossfit & gym

post-workout, is about to happen right now :) haven't quite decided yet...

So I've been trying out Crossfit

2011-02-13T21:23:00.000-08:00

and I really really like it. Besides the fact that it's a very intense workout program that focuses on form, intensity, and improvement... It also has a really cool "community" vibe. I've been going to "Geaux Crossfit" in Baton Rouge, LA which is luckily only about 5 minutes from me. They are very friendly there and always encourage you to push harder and they congratulate you on a job well done. And at the same time, there is a competitive vibe going on since at the end of the day, your time is going up on the board for everyone to see. So you definitely don't want to be last (and possibly hope to finish first.)

Here is an example of a WOD (workout of the day.)

50 bench dips (on rings if you can, otherwise on the bench)
for time^

Then the next part of the workout might be:
(five rounds for time)
20 plank-ups
20 kettlebell swings

short, sweet, and to the point. Once you've warmed up with a light stretch, done the WOD, and done a little stretching afterwards, you're looking at about 40 minutes total (and you feel totally worn out.) You probably would have spent twice as much time at the gym to get the same results. Not that I mind spending a lot of time in the gym, but with so many people's busy schedules, we don't always have that luxury. I literally met a girl who came to crossfit on her lunch break and was like "Well, time to get back to work!" I love hearing things like that! that is dedication.

Another great thing about Crossfit, is that it can be for the most elite athletes (military, professional fighters, etc) or elderly people with a heart condition. The program doesn't change, just the workload and intensity. I encourage you to check into crossfit and see if it's for you. You can also find a lot of nutrition advice on the crossfit website. Good luck!

Acai Berry Protein Smoothie

2011-01-31T20:00:00.000-08:00

This came out SOOO good... last meal of the day, it's like a sorbet (thickness varies based on amount of ice used.)

1 cup crystal light (cherry pomegranate)
1 cup frozen blueberries
1 oz pure acai liquid
1 scoop strawberry protein (i use optipro)
ice cubes (4-5 works for me)

BEST chocolate protein shake in the world

2011-01-31T15:43:00.000-08:00

yep, that's right. I perfected it today. You can change up this recipe depending on your goals. Normally, mine would have less carbs, but this was after a long run and a long upper body workout. I was completely depleted so I wanted some post workout carbs & protein. Otherwise, I know that I would get late night cravings and want to eat everything in site. I am very in tune with my body and know what works for me.

1/2 cup dark chocolate almond milk (you could use unsweetened)
1/4 cup nonfat milk (i did this to cut the sugar from choc milk, and for added protein, you can use 3/4 cup of ONE type of milk if you prefer)
1/4 cup oats (optional, this will keep you full longer and help with sugar cravings. Also good for recovery and bringing the protein to the muscles.)
1 scoop chocolate protein powder
1 oz frozen banana (helps with consistency and tastes good, another optional ingredient if you want to reduce carbs.)
1 tbsp cocoa powder
cinnamon (to taste, optional)
1 sweetener (optional)
4-5 ice cubes (this can very depending on the size of your ice, find the right consistency. Better to start with less and add more to thicken.)

This would also be a good pre-workout shake in my opinion, and would be very yummy with a shot of coffee (breakfast?) In that case, you would want to make sure that your liquids (coffee + milk) is equal to 3/4 cup for thick consistency.

NUTRITION: 300 calories, 3g fat, 275mg sodium, 33g net carbs, 5g fiber, 30g protein, 15g sugar

Added motivation

2011-01-30T10:46:00.001-08:00

Looking at all of the upcoming figure competitions in my area gave me a new motivation to be focused and stay on track. My diet has been really good but I know it can be better, and my workouts have been excellent but I need to add A.M. cardio. Also, I need to make sure I am tracking my calories so that I know I am ON POINT.

Sometimes I think that I need a fitness mentor and trainer, and I know that would help me but be very expensive. And another part of me thinks "imagine if you did it all by yourself." And I feel that I do have what it takes to coach myself and make the right choices, but having someone to push you and hold you accountable can always be helpful.

Tony Horton says "Do your best, and forget the rest." (P90X)

I like to say, "Do your best, and then push harder."

Figure Competitions in Louisiana area

2011-01-30T10:09:00.000-08:00

I'm planning on at LEAST going to watch these events... Whether or not I am participating this year is still undecided

May 28 - Camellia Championships - Harbor Center Slidell
June 4 - NPC southern Classic, Jackson, MS
June 11 - Red Stick Classic, Baton Rouge, LA
July 10 - NPC Louisiana Figure Championships- Lafeyette (including Jamie Eason)
August 6- NPC New Orleans Championship

I'm really excited about the camellia championships and red stick because they are so close to me. Especially the NPC Louisiana figure championships because I will get to meet Jamie Eason, sweet!

Today's WOD (workout of the day)

2011-01-28T15:24:00.000-08:00

*JAZZ HANDS*

Soooo I was going to go to the crossfit gym today, but the only class I can make is too late in the evening (i have to be somewhere RIGHT afterwards.) I decided to do the workout at my regular gym and see how it goes.

Here is the plan (thanks to Geaux Crossfit)

Max box jumps (1 minute)
http://www.youtube.com/watch?v=UweKybOuivA

10 burpees
1 sprint
10 burpees
2 sprints
10 burpees
3 sprints
10 burpees
4 sprints

see burpees example here:
http://www.youtube.com/watch?v=PYfNA_lmkHM

The sprints are "around the building" at the gym, so I'm thinking they will be 1:30 each. I will post my results from the workout later on ;) It's going to be intense I can feel it already....

Strawberry Chocolate Tea, BEST TEA EVER

2011-01-28T07:35:00.001-08:00

I tried this new tea for the first time today, and it's the best hot tea I've ever had. Keep in mind that I love strawberries and I love chocolate. I realized that it's part of republic of tea's new "cuppa chocolate" tea line. It included flavors such as: Red Velvet Chocolate, Peppermint chocolate, Coconut Cocoa, and Strawberry Chocolate. WOW these are amazing.

http://www.republicoftea.com/chocolate-teas/c/56/

"Decadent chocolate paired with a hint of strawberry in this seductively delicious cup. Rooibos, or red tea, provides the base in which these two flavors mingle. Rooibos is also known for its super antioxidant powers – sipping this delicious dessert tea together may inspire a long and loving life for you and your sweetheart."

It makes skipping the coffee very easy.

*RED TEA BENEFITS*
Rooibos tea, like green and black tea, has been found to be rich in anti-oxidants and flavonoids. In fact, Rooibos tea has been found to have as much as 50 times more SOD than Green Tea. It also has other anti-oxidants not found in other teas.

The effect of free radicals (a by-product of normal cell function) in the process of aging and declining of the immune system is limited by the anti-oxidants in Rooibos tea.

Rooibos tea is completely pure and natural, as it contains no additives, preservatives or colorants. It is a soothing drink for people on a calorie-restricted diet, without adding kilojoules.

Rooibos tea is also strongly recommended for people suffering from irritability, headaches, disturbed sleeping patterns, insomnia, nervous tension, mild depression or hypertension. Rooibos tea contains no caffeine and therefore has a soothing effect on the central nervous system. Rooibos tea is also low in tannin and therefore does not have a negative effect on the absorption of iron and proteins into the body.

Rooibos tea has anti-spasmodic properties, thus relieving stomach cramps and colic in infants. Rooibos tea also relieves stomach and indigestive problems like nausea, vomiting, heartburn, stomach ulcers and constipation.

Orange-Nana Blue-Cai Smoothie

2011-01-27T21:07:00.000-08:00

Yes, that is a silly name...

I made a really great smoothie tonight:

1 cup plain nonfat greek yogurt (great for lean protein)
1 orange
a few slices frozen banana
1/4 cup frozen blueberries
1 oz pure acai
cinnamon
truvia
ice
water (for consistency, milk or juice optional)

It came out very tasty :)

Yesterday's workout: Legs & Abs

2011-01-27T09:59:00.001-08:00

I have not been pushing myself much in terms of leg workouts, particularly with squats due to my previous knee issues. I feel that my legs are strong enough now that I need to get back into this. Here is my workout from yesterday.

warmup w/ 5 min cardio and light stretch

5 min on rowing machine= 1000m

25 back squats w/ OLY bar (no added weight, total of 30lbs)
50 swiss ball jackknife (25 at once, then came back for another 25)
50 swiss ball hamstring curl
15 front squats w/ OLY bar (no added weight, 30 lbs total)
50 box step-ups per leg (100 total)
50 squats (no added weight)
50 walking lunges
50 jackknife abs (laying on floor)

20 minutes cardio on cybex
10 minute stretch

Healthy Snacks

2011-01-25T11:03:00.001-08:00

Greek yogurt is the #1 snack in my opinion. There is caramel & chocolate flavors (instead of grabbing candy or sweets) and of course flavors like honey, blueberry, etc. Plain has no sugar, and is great with berries in it and maybe a little granola or nuts.

Apples have a great shelf life (6 weeks) Fuji and honeycrisp taste the best IMO. Berries, baby carrots, cherry tomatoes, cucumbers, celery sticks w/ hummus. Apples w/ almond butter or peanut butter. Nuts & seeds, etc (always be careful with portions of good fats like nuts, hummus, etc b/c they are great snacks but the calories add up fast.)

Boiled Eggs, string cheese, small containers of cottage cheese, or protein powder in a blender bottle (shake with water or milk.) You can even keep instant oatmeal with you if you have access to hot water or a microwave.

I avoid bars, but they can be a great quick snack or meal if you are in a hurry and you're not prepared (especially better than fast food.) Luna bars & lara bars are great, Clif Builder Bars have a lot of protein and they're a good small meal.

BEST Blended Mocha Protein shake

2011-01-18T16:04:00.001-08:00

Let's see if I can put it into words lol...

2 shots cool brew coffee (double strength coffee)
3/4 cup Unsweetened Almond Milk
1 scoop vanilla protein (i'm out of chocolate)
2 tbsp cocoa powder
1-2 tbsp sugar free french vanilla torani syrup (sub honey, truvia, etc)
a tiny splash of butter pecan extract (for nuttiness, optional)
a few slices of frozen banana and a few ice cubes

It came out really thick & creamy :) I think the bananas help with the consistency... You could use frozen raspberries, strawberries, or cherries for a different twist.

Spinach and Feta Salad

2011-01-18T15:07:00.001-08:00

My favorite salad lately is a spinach & feta salad, with a lean protein on top (like chicken breast or tuna) and some Galeo's Miso dressing. Galeo's Miso dressings are SO delicious and healthy and don't taste low calorie at all, but they're only 14 calories per serving! The flavors come in Caesar, Wasabi & Ginger, Toasted Sesame, and Dijonnaise. They're absolutely delicious:

http://www.galeoscafe.com/

You can throw in other toppings into the salad depending on what's on hand or what you're in the mood for. Sometimes I put blueberries and slivered almonds. Sometimes I put roasted tomatoes and artichokes. The reason I like this salad is that because Spinach is something you should have every day and you really can't get enough of it. While feta is low in calories and high in flavor. Feta also has 1/3 the fat of other cheeses. The calcium in feta cheese helps to build stronger bones. Keep in mind that feta cheese is still relatively high in saturated fat and is also high in sodium, so don’t go overboard. Fortunately, with its powerful flavor, you won’t need much.

Full body cardio on spin bike

2011-01-16T22:00:00.001-08:00

I like to incorporate upper body with my cardio workouts pretty frequently.

This was a late workout, around 11pm so please excuse my grossness lol.

Banana Spice Cake Protein Shake

2011-01-16T09:35:00.000-08:00

This came out SO tasty I had to share...

1 scoop vanilla protein
1 cup water
1/2 tsp pumpkin spice
1/2 tsp cinnamon
a few drops almond extract
a few slices frozen banana
1 tbsp sugar free french vanilla torani syrup
1-2 tbsp sugar free vanilla pudding mix
4-6 ice cubes (to desired consistency)

This has about 200 calories and 25g protein

My new workout plan

2011-01-15T14:22:00.000-08:00

I'm going to experiment with this and see how it goes. Also going to try to add more cardio when my schedule permits, same with more stretching and ab-work at home.

Day 1:
Warmup: Pushups to muscle failure (30 max so far)
Side Lateral Raise: 3 sets of 10-12
Dumbbell Bench Press: 3 sets of 10-12 reps
Tricep Dumbbell kickback: 3 sets of 10-12 reps
Seated Cable Rows: 3 sets of 10-12 reps
Alternate Hammer Curl: 3 sets of 10-12 reps
Hyperextensions (back extensions): 3 sets of 10-12 reps
Air Bike (bicycle crunch): 3 sets of 10-12 reps (plus more abwork)
Stairmaster: 20 min Interval
Stretch

Day 2: 40 minutes cardio (spin class, running, or whatever)

Day 3: Active Rest Day (stretching, walking, light yoga)

Day 4:
Warmup: Squats (jump squats if knees permit) 2 sets of 15 reps
Plie Dumbbell Squat: 3 sets of 10-12 reps
(squat) Clean: 3 sets of 10-12 reps
Barbell Side Split Squat: 3 sets of 10-12 reps
Leg Press: 3 sets of 10-12 reps
Seated Leg Curl: 3 sets of 10-12 reps
Leg Extension: 3 sets of 10-12 reps
Seated Calf Raise: 3 sets of 10-12 reps
Abwork (15 minutes)
Running, Treadmill: 20 min Interval
Stretch

Day 5: Cardio 45 minutes (cybex, elliptical)

Day 6:
Warmup: Butt-Lift (Bridge): 2 sets of 15 reps
Push Press: 3 sets of 10-12 reps
Deadlift: 3 sets of 10-12 reps
Barbell Bent-Over Rows: 3 sets of 10-12 reps
Lat Pulldown: 3 sets of 10-12 reps
Stiff Legged Barbell Good Mornings: 3 sets of 10-12 reps
Dumbbell Rear Lunges: 3 sets of 10-12 reps
Abwork (15 minutes)
20 minutes cardio / Stretch

Day 7: Rest (active rest optional, see how body feels)

Healthy High Protein & fiber Cookie Dough:

2011-01-11T21:03:00.001-08:00

Warm 1/2 cup quick oats in microwave 60 seconds (with enough water to soften)
Mix in:
1/2 cup liquid egg whites
1/2 serving chocolate protein (about 13g worth)
1 tbsp cocoa powder
sweetener or cinnamon optional
280 calories, 4g fat, 250 sodium, 25gcarbs, fiber 8g, protein 30g.

Tastes really good! you can chill in the fridge a little bit to make it colder. And for a late night snack, skip the oats and add a little extra protein. It's like chocolate pudding.

You can experiment with this recipe, add a little shredded coconut or maybe a few dark chocolate chips.

Heather Robertson's Hero Bars

2011-01-06T08:30:00.000-08:00

Heather’s Hero Bars
Ready in 40 minutes • Makes 12 servings

3 1/2 cups rolled oats
1 1/2 cups powdered nonfat milk
4 scoops chocolate protein powder
1 cup sugar-free syrup (try DaVinci brand)
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1/4 cup organic apple sauce

1. Preheat oven to 325ºF.
2. Mix first 3 ingredients in a bowl.
3. Add remaining ingredients and mix well (it should have the texture of cookie dough).
4. Spread on a cookie sheet, or a 9x12-inch baking dish for thicker bars, and bake until edges are browned, about 25 minutes.
5. Cut into 10 portions.

Nutrients per serving:
Calories: 190, Total Fats: 2 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 360 mg, Total Carbohydrates: 25 g, Dietary Fiber: 2 g, Sugars: 9 g, Protein: 17 g, Iron: 1 mg

Immune System Smoothie (high fiber & high protein)

2011-01-06T06:47:00.000-08:00

I loooove smoothies and wanted to share MY smoothie for breakfast this morning. I know I already shared the one I made for my husband, but I'm sure you don't mind haha.

1 cup plain organic stonyfield yogurt
1/4 cup liquid egg whites
1 cup fresh spinach
5 frozen strawberries
1/2 cup frozen blueberries
1 tsp fresh bee pollen
1 tsp spirulina
1 packet organic wheat grass
cinnamon/sweetener optional
water & ice to desired consistency

345 calories, 41 net carbs, 14g fiber, 25g protein, 34g sugar

Chocolate Raspberry Protein shake

2011-01-06T06:24:00.000-08:00

This morning I made a delicious protein shake for my hubby and I wanted to share.

1 cup dark chocolate almond milk
1 scoop chocolate optipro protein powder
1/2 cup frozen raspberries
cinnamon
1 truvia
a few ice cubes (i only used 2 he doesn't like them real cold)
1 tbsp unsweet hershey's cocoa powder
2 tbsp slivered almonds
2 tbsp quick oats

(if you don't have all the ingredients, the first 3 + ice is all you really need.)

roughly 300 calories with about 30g protein and 5g fiber

Meal Plans/ Menu ideas

2011-01-05T08:18:00.001-08:00

I just wrote a LONG blog about healthy menus and accidentally deleted the whole thing. Ugh.

Let me try again...
Eat clean.. Eat high lean protein and high fiber foods (fiber from plant sources, not fiber bars, etc.) good fats (like from nuts and avocados.) Every meal should have a good source of REAL protein. Along with veggies or fruits. You can make a fruit smoothie using greek yogurt with almond milk and fruit (great addition is frozen spinach.) I keep tons of frozen fruit & veggies on hand because they don't go bad. Find what you love and stick with it. I love egg whites topped with salsa. I also love steamed tilapia or grilled salmon. I love big salads with spinach, tomatoes, and a little goat cheese or feta.

I don't make elaborate meals, I just pick a lean protein that I want and decide whether or not I'm going to do a smoothie or a hot meal. I like to season with no-salt seasonings (i have plenty) along with garlic powder & onion powder. Fresh salsa is another great way to flavor your foods, and low calorie salad dressings are not just good for salads but one chicken, veggies, etc. I really like "cindy's kitchen fat-free balsamic vinaigrette." <--whole foods produce section

Avoid oils & butters, you can use a little butter spray or non-stick cooking spray to help with cooking (i like organic olive oil pam.) Low sodium broth is another great way to cook things without adding excess calories, great way to add flavor.

Here is a website that I LOVE to get recipe ideas from:
http://www.hungry-girl.com/

and of course you can look into Jillian Michaels recipes, she has some great ones. www.wholefoods.com has great recipes too

Hope this helps! I'll try to post more meals to help everyone out :)

Kevita probiotic drink

2011-01-05T08:13:00.000-08:00

I'm not sure if they carry these at all whole foods, but mine just starting carrying this drink. It's an organic probiotic drink that comes in 6 different flavors. The reason that I like it so much is that the coconut water ones are only 30 calories per bottle, slightly fizzy which helps you feel full, and full of kefir cultures and 20+ billion active probiotics. The three coconut water ones are: strawberry acai, original coconut, and mango coconut. Then there are the other 3 flavors (70 calories per bottle), Living Greens, Lemon Ginger, and Matcha green tea. I've had them all except the matcha one.

Let me tell you, the Lemon Ginger is PERFECT for anyone with stomach/digestion issues. Not only are the good bacterias good for your stomach, but the lemon and ginger are very good for your stomach/digestion as well. When I'm at work and someone tells me there stomach is upset, I buy them one and they feel better (this has happened twice.)

I just thought I would share!

Healthy Kitchen Staples

2011-01-03T22:23:00.001-08:00

SHOPPING LIST!
Hey everyone, some of you have asked for a shopping list so I thought I would share. Keep in mind, that the best place to shop for clean foods is around the outer edge of the grocery store. That's where you'll find all the fresh foods.

SNACKS
low fat string cheese
nuts (no more than about 20 per serving) or 1tbsp nut butter
cut veggies or fruit (cherry tomatoes, strawberries, sliced apples, etc)
Greek Yogurt (high in protein!)
Low calorie drinks, find something you like (I LOVE kevita probiotic drink, only 30 calories per bottle. Kombucha is good, nasty at first, but healthy.)
Vitamin Water Zero
Bragg's Apple Cider Vinegar Drinks
Zevia Soda (stevia sweetened)
Water with Crystal Light (i know it's not the best choice b/c artificial ingredients but it's low calorie and tastes good and helps you drink more water.)
Tuna pouches

PROTEIN/Dairy
Eggs
Chicken Breast
Turkey Breast
Fish/seafood (tilapia, shrimp, salmon, tuna, scallops, oysters)
Bison
Top Sirloin
Cottage Cheese (fat free or lowfat)
Low fat cheese sticks
Feta (low fat or fat free is best)
Greek Yogurt (nonfat)
Low fat part skim mozzarella cheese (it's good to avoid cheese overall, it's not really a diet food)
Whey Protein in shakes (using almond milk or yogurt)
Unsweet Almond Milk or Nonfat Milk

Veggies/Fruit
WHATEVER YOU WANT. Eat less of the higher calorie/high sugar fruits though (the ones that probably taste the best...) ie: Pineapple, mango, avocado, papaya, and bananas are better in moderation... Berries are amazing, GREENS are amazing, apples, carrots, celery, tomatoes, mushrooms, eggplant, bell peppers, cilantro, etc. Enjoy them all! I buy a lot of frozen so they don't go bad. I steam a lot of veggies and use frozen fruit in smoothies/oatmeal/yogurt (defrost in microwave for anything that's not a smoothie.)

*GOOD FATS (calorie dense, so if losing weight, keep in moderation)
#1- AVOID ADDED OILS/BUTTERS. You never need to add oil to your food ever. A little bit won't hurt you if you're using it as a flavoring agent, but that's not going to help you lose weight. Learn to steam with garlic or onions, herbs, etc... or use a little non-stick spray.
Avocado
Nuts/Nut Butters (change it up, each have different benefits)
Seeds
Olives
Hummus
Omega 3's (from fatty fish like salmon and from flax seeds and certain nuts)

Carbs/Grains (remember they are a great form of energy and you don't need much, about a 1/4 - 1/2 cup cooked)
Oats (plain instant is fine or a low sugar variety, slow cook is better.)
Brown Rice (nothing wrong with 90 second brown rice when you're in a hurry)
Quinoa
Ezekial Sprouted Grain bread (great switch from regular bread)
Barley, etc...

I'm ALL about time saving. I never spend 45 minutes cooking rice, baking sweet potatoes (rare, I'll buy them cooked at whole foods,) soaking beans, etc. I like to buy thing that are frozen and ready to steam, something that's instant or quick, or something that I can throw into the blender. Some of you may like to spend a lot of time cooking but that's just me. I like to KISS- keep it simple stupid.

Hope this helps!! :)

Starting a Healthy Lifestyle

2011-01-02T10:35:00.000-08:00

So a lot of my friends have been asking for health in the "eat right" department along with getting into shape. I decided to go through my messages and old blogs and collaborate some of the best advice that I've given to people.

EXERCISE
Figure out how many days you want to dedicate to working out, and plan your workouts based on that. If you're working out 3 days a week, then I suggest cardio on all 3 days mixed with weights. Monday would be your muscles on the front of your body (biceps, chest, quads, abs, etc) Wednesday would be muscle on the back of your body (glutes, hamstrings, calves, back, etc.) and Friday could be anything that you want to emphasize (like abs & glutes, or biceps and triceps, etc..) If you're working out 5 days a week, you can spread out the muscle groups more and spend more time focusing on each group. If you don't want to workout in the gym, you can get outside and go for a run or bike ride, then do some strength training at home (like with a good Jillian Michaels DVD or some Yoga DVDs.) Figure out what you like and what works for you. Maybe you could join a local martial arts, crossfit, or kickboxing gym, you could start doing ballet or gymnastics, or a local yoga studio. Another idea is to pick a celebrity or athlete that has the physique that you want. Look into what their exercise plan and diet is like and try to mimick it.

CLEAN EATING-
Eating as close to nature as possible. Avoiding foods that touched a machine, eating single ingredient foods that have a mother or came from the earth. Could your ancestors eat it?

Make small goals leading up to a bigger goal. Don't get overwhelmed by the big picture. Focus on making each day better and focus on each meal/workout.

Find online support systems. Livestrong.com is great for beginners, bodybuilding.com is great for people wanting to take it to the next level.

Take before pictures and buy a piece of clothing for your "goal." Whether it be a new pair of jeans or a cute dress. Something that you plan on fitting into (even if it's just buying one size smaller every time you go shopping and working on fitting into it.)

Find ways to surround yourself with your goal. Cut out pictures from magazines, visit healthy living websites, read a new book about nutrition. These things will help keep you motivated. (surround yourself with healthy positive people.)

Plan your workouts for the week ahead of time. Look at your schedule and figure out when you can fit them into your schedule, and stick to it. Prep meals on the weekend or when you can find the time. Bake a large batch of chicken or fish, steam your veggies, put sliced apples/baby carrots into ziploc bags, etc. This will make it easier to stay on track also.

AVOID drinking your calories (especially when it comes to alcohol.) Whole fruit is better than fruit juice.

That's good for now... I'll end with saying, find something that works for YOU. If you have to ease into it, then take your time. If you need to get 100% into it right away to stay focused, then by all means go for it. What if you made one change every month? Or every week? Week 1, no soda. Week 2, no fast food. Week 3, no fried foods. Week 4, Drink more water. Week 5, start yoga, etc etc etc.... Good luck!

IHOP Simple & Fit Menu

2011-01-01T10:33:00.001-08:00

I have to say, I give IHOP the "best healthy options" award when it comes to going to a restaurant. They have a new "Simple & Fit" menu that I am very impressed by. All of the items are under 600 calories (ranging from about 250-600) and all are healthier options of their menu options. You can still enjoy waffles, pancakes, french toast, eggs, bacon, and toast but they took the guess-work out of it for you. You don't have to ask for "no butter" or "dressing on the side" because it's already taken care of. It's not only their breakfast items but lunch & dinner items as well (including a grilled chicken sandwich on wheat bread and steamed tilapia.) My favorite so far is the spinach, mushroom, & tomato omelette with the cup of fresh fruit. Honestly that's all I've tried because I like it so much, but my husband has gotten a few different simple fit items as well and he's enjoyed them all. Here is a link with more info:

http://www.ihop.com/index.php?option=com_content&task=view&id=227&Itemid=2

Oatmeal and Egg whites - Blueberry Pancake

2010-12-22T10:22:00.001-08:00

So the base of this pancake is 1/2 cup quick cook oats and 6 egg whites (1/2 cup.) I mixed them together and added a little cinnamon and pumpkin spice and one packet of truvia. The special ingredient today was 1 tbsp sugar free vanilla pudding mix. This added flavor but was also a good thickening agent. Next time I might try 2 tbsps and add an extra packet of sweetener. I also added a little maple & butter pecan extract. Cook on medium and flip once.

i defrosted some frozen blueberries and mixed a little truvia and raw honey with them, then dumped them on top. It came out very good :)

Nutrition: 336 calories, 2.5g fat, 42 net carbs, 7g fiber, 30g protein, 15g sugar (from blueberries and raw honey.)

Remember to add my fitness page on facebook:
http://www.facebook.com/kickassfitness

Clean Eating / Single ingredient foods

2010-11-19T17:07:00.000-08:00

Someone asked me about clean eating, so I wanted to share my response with everyone. It's the best way to eat in my opinion.

So, eating clean in a nutshell, eating as close to nature as possible. Avoiding foods that touched a machine (although I make exceptions for pasteurized foods like dairy, carrot juice, etc.) Not that dairy is a diet food, because it's not. I avoid all dairy that isn't greek yogurt, whey protein, and soft cheeses (goat/feta in strict moderation.) Ideally, if the food has a mother or came from the earth. When I think about clean food, I think about how nature made it and it came from the earth (pretty amazing) versus something man-made (nature knows best.) Single-ingredient foods. How many ingredients are in an apple? a cashew? broccoli? egg whites? spinach? vs.. boxed cereal, granola bars, candy, etc. HOWEVER, I aim to eat clean at all times, this doesn't mean I'm 100% all the time.

I think when it comes to having a strong healthy body, it's best to get plenty of lean protein (at least 20g per meal,) drink lots of water, get plenty of rest (but not too much, 7-8 hours is good.) Eat plenty of plant based foods (fruit, veggies, beans, nuts, seeds) or foods with as few ingredients as possible. Also focusing on low calorie and small portions. Frequent small meals are great for our metabolism, and avoid sugary foods and refined grains/sugars (pasta, white bread, white rice) along with bad fats/fried foods (chips, fries, heavy oils, etc.) Honestly I never cook with oil because it's not necessary. I might spray a little pam and then I steam if necessary.

Hope this helps!

Healthy Breakfast: Oatmeal & Fruit, Egg whites & avocado

2010-11-19T11:03:00.000-08:00

I wanted to share my healthy breakfast choice today because it's DELICIOUS and very good for you.

1 packet plain instant oatmeal with 1/2 banana and 6 strawberries. Add a little cinnamon and sweetener to taste.
6 egg whites, seasoned to taste, with 50g (about 1/4) of sliced avocado on top. I like to give my eggs a southwestern taste with a little hot sauce and garlic powder. But you can use whatever you like (maybe a dash of salt & pepper with a little spray butter, etc.)

Nutrition: 316 calories, 7g fat*, sodium (optional), 30g net carbs, 6g fiber, 30g protein, 9g sugar*.

*your fats come only from the oats & avocado, and the sugar is only from the fruit. If you don't like avocado, you can put some chopped nuts in your oatmeal for your fats. If you don't want to use strawberries & bananas, try blueberries, raspberries, peaches, apples, etc. You can always change it up and be creative. Instead of oatmeal, you could put the eggs & avocado on a wheat english muffin. Always think about the balance of good fats/complex carbs/protein in each meal.

Today's at-home workout

2010-11-19T10:12:00.001-08:00

SOooo I have a few hours until work and I was trying to decide what today's workout will be. Since I'm doing an at-home workout, I thought I would share with everyone.

1) warmup (10 minute walk)/stretch
2) jillian michael's yoga meltdown
3) lunges to exhaustion
4) sumo squats to exhaustion
5) pushups to exhaustion
6) 10-15 min stretch
7) moderate level spinning (on my spin bike, you could go for a walk light jog afterwards if you don't have cardio equipment)

Thanksgiving

2010-11-08T09:19:00.001-08:00

I was thinking about my goals this morning, and thinking about how I don't want to pig out on Thanksgiving. I always look forward to the food on big holidays. I've always had a love for food and I definitely plan my indulgences around these holidays. But with that being said, I don't want to leave the dinner table feeling like I'm going to explode either. I don't like "cheat days" because they always make me feel disgusting, so that's why I have small indulgences occasionally.

This got me thinking about the real meaning of Thanksgiving and how I can approach it differently this year. Thanksgiving is a time to be grateful for what you have and the special people that you have in your life. There are people all over the world who barely scrape by and don't have the luxuries that most of us have. The small things that we take for granted (like running water, heat&air conditioning, cell phones, internet, etc.)

This thanksgiving, I will focus on what I am grateful for and how I can express that to my family. Also, I want to help someone in need. I'm going to eat with my family but I'm not going to pig out and feel disgusting.

Healthy Green Bean Casserole

2010-11-04T09:42:00.001-07:00

(got this from "recipes for gals in figure and bodybuilding")

I found this recipe on Eating Well. Every year at Thanksgiving Green Bean Casserole is one of the staples. I love it - every fattening bite. Here's a recipe though where it's lightened up, and I think it's worth trying. I'll still sub out a few of the ingredients (which I've made note of below), but overall it sounds great.

Makes 6 servings

Ingredients:
Onion topping:
1/2 teaspoon canola oil
1 large onion, thinly sliced
1/2 cup fresh breadcrumbs (I'll use whole wheat)
Green Beans:
2 cups skim milk (I'll use almond milk)
6 black peppercorns
1 bay leaf
Pinch grated nutmeg
1/2 teaspoon canola oil
1 small onion, finely chopped
1/2 pound mushrooms, trimmed and sliced (3 cups)
1 clove garlic, finely chopped
1/4 cup all-purpose flour (I might try oat flour since it's being used as a thickener for this recipe)
1/4 cup reduced-fat sour cream (I'll use nonfat VOSKOS Greek Yogurt)
1 teaspoon salt (I'll use Mrs. Dash to spice it up)
1/2 teaspoon freshly ground pepper
2 cups fresh green beans

Directions:
To make onion topping: Heat oil in a large nonstick skillet over low heat. Add sliced onion and cook, stirring occasionally, until very tender and golden, about 30 minutes. Set aside. Meanwhile, preheat oven to 350 degrees F. Spread breadcrumbs on a baking sheet and toast, stirring once, until lightly browned, 5 to 10 minutes. Set aside. To make sauce: Combine milk, peppercorns, bay leaf and nutmeg in a medium saucepan and heat over low until steaming. Remove from heat, let stand for 5 minutes and strain into a measuring cup. (Discard peppercorns and bay leaf.) Meanwhile, heat oil in a large saucepan over medium heat. Add chopped onion and cook, stirring often, until golden, 3 to 4 minutes. Add mushrooms and garlic and cook, stirring, until tender, 3 to 4 minutes. Sprinkle flour over the vegetables and cook, stirring, for 1 minute. Slowly pour in the milk, whisking constantly. Bring to a boil, stirring. Reduce heat to low and cook, stirring, until thickened, about 1 minute. Remove from heat. Whisk in sour cream, salt and pepper. To assemble and bake casserole: Preheat oven to 425 degrees F. Spread green beans evenly over the bottom of a shallow 2-quart baking dish and pour the sauce over the top. Toss together the reserved onions and breadcrumbs in a small bowl and spread over the beans. Bake until bubbling, 15 to 25 minutes.

Nutrition:
Per serving: 130 calories; 3 g fat (1 g sat, 1 g mono); 6 mg cholesterol; 21 g carbohydrates; 7 g protein; 3 g fiber; 491 mg sodium; 377 mg potassium.

is 1200 calories per day ok?

2010-11-01T08:44:00.001-07:00

here is just my opinion.... (it's not a clear-cut answer, there are lots of factors to consider...)

1200 calories per day would be ok for someone with no activity or very little. If you sit in an office all day, don't get to the gym much, etc.

If you are active, then 1200 is low BUT it can be done RIGHT with certain factors in mind... If you start feeling burnt out/dizzy/weak then give your body something extra... Have cheat meals maybe twice a week (some people do 2 cheat meals, some do 1, some have a cheat day... figure out what works in your schedule.) For me, I like cheat meals about twice a week and I plan them around special occasions (an evening out with friends, family get-together, etc.)

For ME, 1500 calories a day is a good number and I am very active. I'm on my feet at work and walk around a lot, then I work out 4-6 days per week intensely. I don't find it necessary to eat back calories, but like I said, I have a higher calorie meal about twice a week. This is what I found works for me based on what my body tells me. I'm a 5'3" female. If you're tall, then maybe 1700 is a good number. If you're a tall man, then maybe 2000 is a good number.

If you want to eat 1200 calories per day, I suggest starting at 1700, seeing how that feels, and you can work your way lower slowly... until you find a place that works for you. If you go to 1200 overnight, then your body will feel starved and you will most likely want to eat everything in sight after a day or two.

Brad Pitt's "Fight Club" workout and diet plan

2010-10-27T19:27:00.000-07:00

I think that Brad Pitt's physique from Fight Club is probably the best looking physique on a man. I'm sure others agree with me, which is why I did some research and found the info to share with you. Brad Pitt used a split workout plan, picking very specific muscle groups each day then resting on Sunday. Resting is a huge part of developing muscle because that is when they are repairing and re-building. Which is another benefit to focusing on different muscle groups each day. If you work out your chest on monday then your back on tuesday, then your chest is getting a rest day while you are still hitting the gym. At the end of the week he got some major cardio in with 60 minute treadmill sessions. And trust me, he didn't just rely on his workout plan, his diet was a HUGE part of his success.

Here are the exercises that made up his workout. He performed 3 sets, taking approximately 60 seconds to rest between each set. Also, he used a weight that is challenging enough that to complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. Remember, proper form is a must! This program can be modified based on goals and current physique. Example, Brad Pitt was already lean, so if you want to drop excess fat, some extra cardio wouldn't hurt. And ladies, don't be afraid to lift heavy! The only way that you will get bulky is if you lift heavy and overeat AND have very high protein. Women that are trying to cut fat and keep a defined look would reduce these portions (one chicken breast instead of two, less rice, less oats, etc.) The key is to eat CLEAN whole foods. And eating a salad doesn't mean loading up on the ranch dressing, bacon bits, and croutons. You have to keep it light and avoid cheese, breads, oils, sugar, etc.

Monday - Chest
3 - 75 push ups
3 - bench press 165,195,225
(25, 15, 8 reps)
3 - nautilus press 80,100,130
3 - incline press 80,100,130
3 - pec deck machine 60,70,80

Tuesday - Back
3 - 25 pull ups
3 - seated rows 75,80,85
3 - lat pull downs 135,150,165
3 - t bar rows 80,95,110

Wednesday - Shoulders
3 - arnold press 55,55,55
3 - laterals 30,30,30
3 - front raises 25,25,25

Thursday - Biceps & Triceps
3 - preacher curl machine 60,80,95
3 - ez curls cable 50,65,80
3 - hammer curls 30,45,55
3 - push downs 70,85,100

Friday
Treadmill 60 minutes 80-90% MHR

Saturday
Treadmill 60 minutes 80-90% MHR

Sunday
Rest Day

Reps Range From 15-25 reps on all exercises and weight is in lbs

Diet Plan
Breakfast would be: 6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally Pitt would replace the eggs with a Protein Shake if his schedule was tight.

Midmorning snack: Tinned Tuna in Wholewheat Pitta Breads

Lunch: 2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana

Post Workout: Whey Protein Shake and a Banana

Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)

food journaling again

2010-10-17T10:48:00.000-07:00

Today, I feel... still slightly under the weather. Not SICK sick, but yuck enough to stay out of the gym and hope that this goes away. This will be my 4th rest day (although I have been going on walks with my dog in the mornings.) I am going to be using Livestrong regularly because I plan to drop 20lbs by the end of february. I need to see the numbers unfortunately. By staying away from livestrong, I have learned that I can maintain 145lbs easily. Yet, that is too heavy for me, so I will have to go back to using this. I bought a food journal so that I can easily see an entire weeks worth of food and evaluate it. I still have my fitness journal too. I am not going to indulge again until my anniversary on the 21st and a Halloween party on the 22nd. So i will have to be very good between now and then. I'm not doing any certain *diet plan* but I will incorporate some of Fighter Diet's principles along with balance of healthy foods.

running, lifting, bootcamp, etc

2010-10-16T23:52:00.000-07:00

So i haven't posted a blog in a while and decided I would post an update. I find myself still maintaining a comfortable size (too comfortable) and not losing more weight. I've been maintaining at 145 for a while now and on one hand I know that muscle weighs more than fat, I still want to weigh less. 135 is a very happy weight for me, 130 would be better, and 125 would be perfect. I did fighter diet on and off, and was doing vegan a little bit (work related since I'm at whole foods, we are on a 28 day challenge.) I am reminding myself that I don't like any "extreme" diets. I don't want to do anything that doesn't allow balance and moderation. I don't want to be the person bringing an ice chest with meals or avoiding social gatherings because of temptations. I am very supportive of a plant-strong diet. I think that most of what you eat should be clean and unprocessed foods that come from the earth or have a mother. Food that hasn't touched machines, things with one ingredient (or as few as possible.) Apples, nuts, seeds, beans, chicken breast, vegetables, etc. As simple as possible. With that being said, if I want a little half & half in my coffee, or a slice of pizza at a party, a glass of wine, etc, I want to be able to enjoy myself. On the other hand, I don't want to JUST focus on calories and weight loss. Yes, that is a priority for me, but I want to think about my health at the same time. I would like to come away from sweeteners like stevia or splenda. Yet I am afraid of adding sugar to my diet (empty calories.) So i want to reduce the sugar and fix my palate. Tonight I was at a a friend's house carving pumpkins/hanging out. There were cookies, candy, and rum (along with some regular food/chips/salsa/etc) and I left feeling really gross. I hate that feeling, and I need to remember to bring healthy foods so I don't feel guilty. Having a little bit of the junk food won't kill me, but I need a healthy option (i like to bring cut watermelon or fruit.) I've been feeling borderline sick as well (overtrained without enough sleep) and haven't worked out in a couple of days which makes me feel gross. So I guess you could say I'm in a slump at the moment which made me want to blog.

I'm starting to think I might have to use livestrong again. I hate looking at numbers all the time, but I know it works for me. I want to lose 20lbs by the end of february. I also want to run a half-marathon then (the rock & roll that I did earlier this year) so that is motivation to be lighter.

So my goal is to watch calories, lose fat, continue intense workouts (more HIIT, running, and bootcamp/martial arts) while aiming for plant-strong, healthy foods.

Last Night's Workout

2010-09-22T08:45:00.000-07:00

Some people ask me what my workouts consist of, and while they change constantly, here is an example.

5 minutes cardio/5-8 min light stretch
20 pushups
20 minutes steady state cardio on stairstep with 6lb dumbbells in each hand. Did alternating bicep curls, front lat raises, side lat raises, overhead tri extensions (i held both dumbbells in one hand for these,) military presses, and then just holding the dumbbells overhead. I also alternate facing frontwards & backwards on the stairstep to target different muscles. Resistance was set to 7, then 8, then 10 (i like to warmup my legs to avoid knee injury.)

30 Decline crunches with medicine ball (6lbs, I could definitely do heavier.) After each set of 10, I came halfway down and turned side to side with ball to work my ab walls (10 reps each time.)

20 crunches with medicine ball (this one is hard to explain but I pass the ball underneath my legs every time I come up to crunch, alternating legs each time.)

50 bicycle crunches

5 min jump rope

21's with 20 lbs (normally i do 30lbs but my arms were already getting sore.)
Military presses, pyramiding down. 3@ 30lbs, 3@ 25lbs, 3@ 20lbs, 6@ 15lbs.
skullcrusher- 10 @ 40lbs
Bicep curls, 15 @ 20lbs x 3
Overhead tri extension: 10 @ 30lbs, 20 @ 15lbs

jump rope 3 minutes

20 minutes HIIT on cybex machine (similar to elliptical) with 5lb dumbbells. Worked arms on intense intervals (30 resistance) and rest periods were at 10 resistance without dumbbells. military presses, side lat raises, bicep curls, and rear delt raises (i think that's the name lol.)

1 minute plank
30 sec side plank on each side

15 minute stretch

this was about 1:45 with about 900 calorie burn

So there you have it. Next up, Bootcamp Xplosion. I have a one month voucher that I can't wait to use, THEN going to try out LA boxing :)

"Discipline Your Dedication"

2010-09-19T16:27:00.000-07:00

I love the saying by Fighter Diet "Discipline your Dedication" because it's really challenging you to dig deep inside and see what you're made of. I've been thinking lately about how so many people will ask advice on weight loss and fitness, but they often don't really want to hear the TRUE answer of what it takes. Diet & Exercise. There's no magic pill or secret ingredient to having a great physique. It takes a lot of hard work, it takes making mistakes and learning from them, and it takes continued effort. But it isn't necessarily hard work if you are determined to reach your goals. If you want it bad enough, it might not be a question of "do I really want this brownie?" because you may not even be tempted. I'm not trying to say that I'm perfect or that I don't make mistakes, and that's why I'm not finished with my personal fitness goals. But I've made quite a lot of progress and I have my eyes set on the prize (which is why I love fighter diet but I won't get into that tonight.)

I think I had another lightbulb moment not too long ago. I was thinking about the goals that I have, and what it takes to reach them. I KNOW how to reach those goals (just like I'm sure you know what it takes to reach yours, if you really think about your actions.) But I had to really think about why I have stalled with my progress. You have to think about what you want to look like and the work that's involved, and ask yourself "am i willing to work that hard? Do I want it that bad?" And then also keep in mind that your actions speak louder than words. You can look into the mirror every day and not like what you see. You can hate your round belly and your double chin and your cellulite and wish they would go away, but how much do you love food? How much do you love to sit on the couch? How much do you love to eat ice cream? pizza? candy? cookies? chips? You have to decide which one you want more. And when you REALLY want to look your best, then it will be easy.

Also, I don't believe in plateaus. Your body is going to reflect your activity level and the way that you eat PERIOD. If you weigh 150lbs and make changes that will have you maintain 140lbs, don't think that just because you lost 10 lbs that your body should KEEP losing weight. You only made significant enough changes to maintain a body weight that is 10 pounds lower. If you want to lose more weight, you have to make more changes.

So you have to ask yourself, is the hard work involved in looking and feeling great worth it to you? Do you really want it? or are you too comfortable?

we all need to vent sometimes

2010-08-25T12:31:00.000-07:00

i hate dieting! i just hate it. Eating healthy? easy. But worrying about fat loss? i'm so sick of it :( I helped a woman at work once and she was getting healthy stuff, and she mentioned how women never stop dieting and it was kind of depressing. It's true though, it's very very rare for anyone to say "ok, I'm done now, I'm happy just like this." Not to say that I'm not happy with myself, but don't we always want to be better? I know that's a good quality to have, to always want to be better.

The sad thing is, is that if I just focus on being PERFECT for 2-3 months and really get results, then rapid weight loss makes me feel really deprived and want to eat poorly. So unless I do this slowly, I won't have as good of results :(

Avocado Acai Apple Kale Smoothie

2010-08-24T15:30:00.000-07:00

This was my first attempt at making a smoothie with REAL fresh greens in it AND avocado. It came out SOOO GOOD i was very surprised. I didn't make this a protein shake like I normally do, but Kale is full of essential amino acids great for building muscles. So the more kale, the better, but I don't suggest much at first so that you can acquire a taste for it (i didn't taste it at all.)

Here is how I made it: 1 leaf of kale (i left the spine on) and a small slice of avocado (about 50 calories worth, as thick as a quarter maybe?) I put in frozen mixed berries, a scoop of amazing greens, 1 packet of unsweetened sambazon acai (usually I use the liquid, but I believe frozen is fresher and it was on sale.) I also put a tsp of fresh bee pollen (optional), half of a fuji apple, and a little stevia. I added unsweetened vanilla almond to blend until it was the right consistency (about a cups worth) and 2 ice cubes. It was SO YUMMY!

This is a great pre-workout drink since it's full of quick digesting carbs. After the gym I'm going to get my protein in.

Nutrition:
Calories: 326
Fat: 15.25 (from avocado & acai)
Net Carbs: 35g
Fiber: 8.75
Protein: 7.7

Low Calorie Chocolate Protein Shake

2010-08-20T08:52:00.001-07:00

I made a KILLER protein shake yesterday, this is what was in it:

1 cup unsweet vanilla almond milk
1 scoop chocolate protein
1 tbsp cocoa powder
2 tbsp "better'n peanut butter" (pb2 would work, or regular nut butter if you don't have to cut calories.)
1 tsp cinnamon
2 packets sweetener
5 ice cubes

It came out SO delicious! and only 280 calories :)

banana would make a good addition to this for extra carbs, some with a little coffee if you want a blended mocha

Changing it up: Fitness Routine

2010-08-19T16:41:00.001-07:00

It's easy to get into a routine, but your results will only be good at first and then your body will get used to what you are doing and won't have to work as hard. Our muscles adapt very quickly to exercises so it's important to keep changing it up. Recently, I started a routine where I was working specific muscle groups each day. Monday would be arms/chest/abs, Tuesday would be Hams/Calves, Wednesday: Back, etc... It made me feel really good and I'm feeling much stronger. The only downside is that you HAVE to be in the gym 5-6 days. And while I enjoy working out 5-6 days a week, sometimes I want to go for a bike ride or a swim, etc. I decided to go back to working out more muscle groups in a day but I realized there were certain muscles I was neglecting. Shoulders for example weren't getting worked that much, same with calves and abs. So it helped remind me to get all my muscle groups even the small ones that I forget about sometimes. It's good to change it up regularly, but also do what works for you and what fits your schedule.

Here is an example of how you can change it up:

Day 1- 30 minute jog outside followed by a 15-30 minute swim.

Day 2- 30 minutes cardio 30 minutes weights, in the gym

Day 3- 15 minutes cardio, Yoga

Day 4- 30 minute bike ride, 30 minutes weights

Day 5- Body Pump Class OR Workout DVD

The Truth About Protein

2010-08-12T10:01:00.000-07:00

Everyone should know that protein is an important part of your diet. First and foremost, proteins are responsible for growth and maintenance of all body cells and structures, like bone, muscle, blood cells, skin and hair.Proteins are also integral in the production of hormones like insulin, thyroid hormones, estrogen and testosterone.

Protein in our diet can come from two different sources: plant based (such as soy, nuts and beans), or animal based (such as meat, dairy and eggs). With the exception of soy, only animal based proteins contain all of the essential amino acids in sufficient amounts. Plant-based proteins also contain all of the essential amino acids, however some of them may be in insufficient amounts to meet our dietary requirements. If you do not eat animal-based products, you can combine different types of plant proteins to ensure that you get all the amino acids that you need. For example, beans and rice together make a complete protein.

The recommended amount of protein in this FITNESS world is 1g/lb of body weight. So if you weight 125lbs, that's 125g protein. It's not an exact science, it's just the recommended amount. But since women are recommended about 40-50g per day in general, even 90g is a good amount for them.

******************************************
*NOW*
Before we start talking about all kinds of number variations and getting everyone confused. This is the KEY part I wanted to share with you all...

A lot of people say that protein will make you gain weight and make you fat, etc. The thing is, protein can be either your BIGGEST help in weight loss, OR your biggest help in weight GAIN. And I will explain why.... (this is where it gets tricky)

If you want to lose fat, then you want to maintain as much lean muscle mass as possible which will assist you in burning calories (you don't want to be skinny fat.) You want to look lean and strong with definition. Also, I know you ladies don't want those flappy arm bags. So you do this by cutting back calories, eating clean whole foods, and GETTING YOUR PROTEIN! LEAN protein. Chicken breast, tuna, egg whites, greek yogurt, turkey breast, tilapia, Quorn, Tofu, Beans, Whey Protein, top sirloin, london broil, etc.

If you want to GAIN muscle, then you want to still eat clean whole foods, veggies, nuts, protein, etc (no junk, you don't want to get fat.) The difference is that you will make sure you're in a calorie SURPLUS. By getting lean high quality protein in your diet, your body can bulk your muscles.

Calorie surplus = your body is growing something. If your diet sucks, it will be fat. If your diet is clean and high protein, it will be muscles.

Calorie deficit = your body is shrinking something. You will lose fat & muscle if you only care about cutting calories without getting proper amounts of protein. If you maintain high protein, your body will keep your lean muscle mass and burn fat. This is GOOD!

Unfortunately, our best source of complete proteins comes from animals. This is why I am not a vegetarian or Vegan (even though I used to be.) I could never lose weight until I focused on a clean high protein diet. That's just me. If you want to avoid animal products, but want high protein, you can supplement with soy protein or hemp protein. Egg White protein is also available. Keep in mind, if you ADD protein supplements to your diet, but you're trying to cut fat, then you have to work it into your meals. You can't keep eating the same way and just add protein or you will most likely bulk.

I hope this helps some people!!!

How to BEGIN a healthy lifestyle

2010-08-10T10:47:00.000-07:00

So every once in a while I get a question from someone who wants to get healthy and get in shape but isn't really sure how. I think the most common thing is that people get really motivated from time to time and start making the right choices, but then it's really easy to fall off the wagon. That used to be me. One week I was making good choices, the next I was feeling a little better and less motivated and would get off track. One day I was especially tired of the yo-yo dieting, and made a commitment to finally get in shape, but I took a different approach.

#1) You have to make a long-term goal. You can't expect this to be a one month change and go back to your old ways. Making a commitment to be healthy is a decision you will make for the rest of your life. Small goals leading up to an ultimate goal is good, but you have to recognize that you have a long and bumpy road ahead. It took me 6 months to lose the first 10 lbs, but I didn't get discouraged because I knew I was on the right track.

#2) livestrong.com is the ONLY long-term success tool that I have ever found. No, I do not work for them, but I can only share from my experience that it's the best method for success that I have found. I made my healthy lifestyle change in January 2008, and it's STILL the tool that I use when I'm focusing on a goal. You go to the website and click "register" at the top. Create a free account, and start using their "My Plate" tool to track your foods. It's SUPER easy. (i am going to post a separate blog about tracking foods.) One thing that I told myself in the beginning, was to use livestrong EVERY day. Even if it was a bad day, I still made myself track it. I knew that the day I stopped using livestrong was the day I would fall off the wagon.

#3) Make SMALL changes, take baby steps. If you want to be serious about eating right and exercising, don't go all out right away and burn yourself out. If you go from no exercise to running every day, you will give that up quickly. First, you have to do what's RIGHT before you can diet. If you've been overeating, then you need to eat 2000 calories a day for a little while just to get the BASICS down. THEN worry about cutting calories. Start working out just twice a week until you are comfortable with that and you want to add a third day. You have to get the HABITS first before you can intensify them.

#4) Recognize that you will make mistakes. You won't be perfect right away and you will make choices that you regret. The point isn't to beat yourself up over it, just look at each situation from a "how can I do better next time?" stand-point. If you go to a party and don't plan properly (bring a healthy dish and some bottled water, etc,) and you eat 4 pieces of pizza and have 4 beers then go home feeling guilty. Ask yourself, "How could I have made that situation better for my success?" I avoid being really hungry at special occasions, have a small meal or snack before you go. Don't expect that there will be healthy food every time. I bring sprite zero to a lot of parties because it's better than other sodas (and I can mix it with a little rum and not feel guilty) :) Also, you can find PLENTY of healthy party snacks and guiltless mixed drinks ALL over the web. i LOVE hungrygirl.com

#5) Take before pictures from lots of angles. Find out how much you weigh, buy a tape measure and take your measurements. This will make it easier to track your progress.

#6) Find ways to surround yourself with reminders of your goals. Cut out pictures from fitness magazines and put it on your fridge. Bring a fitness magazine to the gym and read while you're on the elliptical so you can continue to learn (learning about fitness makes it MUCH easier to WANT to make these changes instead of forcing it.) Visit nutrition websites daily, like my kickass fitness page ;) Find a support group. Livestrong.com has forums and groups where you can meet others with similar goals WHILE educating yourself.

I'll stop there, I should really write a book about this. I'm always here for questions! I hope this helps at least one person :)

sample menu plan - 1500 calories

2010-07-30T10:16:00.000-07:00

Food Item Servings Cals

breakfast
Dr. McDougall's Organic Oatmeal - Light Maple Brown Sugar 1pouch 150cals
Six Egg Whites 96 cals
Out To Lunch Fiesta Salsa 2tbsp 20cals

lunch-
Salmon And Avocado Sushi Roll (brown rice) 304cals
Blueberries, Raw .75cup 63cals
Oikos Greek Yogurt Plain 1.00 80cals

snack-
Myofusion Protein Shake Chocolate 1 scoop 158cals
365 Almond Butter 1tbsp 95 cals

dinner (any high protein meal, 350 cals)

late snack-
Gold Standard 100% Casein Natural Chocolate Creme 1scoop 130 cals
Almond Breeze Almond Milk Original 1 cup 40cals

Totals: 1,486

If you don't like sushi, you can substitute with any 400 calorie lunch (high protein, with some fiber.) The point of this plan is to give you lots of lean protein and keeping you full. Also, eating frequently keeping up your metabolism. Drink plenty of water.

Also, the first snack (protein and almond butter) can be substituted with any protein shake you want that is 250-300 calories. Example: almond milk, vanilla protein, amazing grass greens, 100% acai pulp, frozen mixed berries, bee pollen, stevia and ice. = 275 calories

being shredded

2010-07-27T10:47:00.000-07:00

I'm starting to realize that in order to reach the goal that I want, I will have to rely mostly on my fitness. It seems like everyone that has a really lean and fit figure, practically starves themselves and that is NOT me. They work out like crazy and eat hardly anything. It's really saddening. So many americans are unhealthy and unhappy and eating so many bad things. They look at the thin people on TV and want to be like them. The thin people are starving themselves and tricking themselves into feeling full eating things like sugar-free jell-o and wheat bran.

What a great day

2010-07-26T15:59:00.000-07:00

Today has been such an amazing day, I just had to blog about it. I'm off of work so I slept in (about 9:45) which is always wonderful. I had my favorite breakfast, egg whites with salsa, and oatmeal with berries. I went to the gym and had a great leg workout with some cardio. This was my workout:

10 min warmup cardio (elliptical) and light stretch
Quads & Calves
Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set
Smith Machine Squats (narrow stance) 3 X 15, or last set to failure
Leg Press (feet in center of platform) 3 X 15, or last set to failure
Walking Barbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
10 min cardio (wanted more, but knee issues)

Then I went to the produce stand and got some fresh veggies (they were all out of berries... booo)
THEN went to Menchie's and had some delicious tart frozen yogurt with berries and fruit (i'm pretty sure it was more fruit than yogurt.)

Came home, then went for a 5 mile bike ride to make up for that missed cardio. I REALLY enjoyed it and didn't realize I could ride 5 miles in my neighborhood without going on busy streets. Woo Hoo!

Now, I'm devouring a large amazing spinach salad with radishes, mushrooms, tomatoes, shredded cabbage, and sprouts. Topped with pesto chicken and a little drizzle of fat free balsamic vinaigrette.

Tonight's Plan: Dinner & a Movie with the hubby and another couple (Doris & Josh yay!) Can't wait to see inception :)

update

2010-07-25T21:49:00.000-07:00

Sooo.... I recently quit fighter diet extreme after two weeks (way too strict, not balanced enough.) I took a mini-break from dieting (i feel like I will always be dieting,) and want to re-focus. My workouts have been awesome, I've been working a different muscle group each day and doing 3 days straight then 1 rest day. I've been following Jamie Eason's workout plan which I really like. I know I need more cardio and HIIT so that's something I'm going to work out (sometimes difficult with my rickety knees.) I want my diet to be 100% all the time. Today for example, we went out to eat and I got a seared tuna salad with the dressing on the side. It was a good choice but I should have gotten balsamic vinegar on the side instead of their asian dressing that came with it. Also, clif and I split a boudin ball appetizer (not something we normally eat, this was a treat for us) but I felt that I shouldn't have had any. I just need to make sure I focus on even the small things all the time. My breakfast wasn't big enough today which probably made me hungrier throughout the day, plus I only got 5 hours sleep last night. Last night we went to a friends house for games and wine. I did good with the wine (was making my own version of sangria- sprite zero and a little wine with some cut up peach slices.) That was fine, but we were all hungry and got taco bell (i rarely rarely eat fast food.) I ordered something I'd never had and realized it was WAY more unhealthy than I thought (double tortilla with cheese, sour cream, and beef.) I haven't been doing horrible, but I've been allowing some splurges since my diet was so strict with FDX (and felt like starvation.) The other night we went to New Orleans and I only had 4 bud lights all night (could have been much worse, they have some really good mixed drinks down there like the hurricane and hand grenade.)

Starting tomorrow my diet will be 1200-1500 calories a day. I will aim for 50% protein (this works really well for me) low fat, and only good carbs. A treat is allowed sometimes as long as it fits into my calories. I am going to track EVERYTHING. This means if I have to grab a frozen meal (like kashi) in order to make sure i know the calories, then that's what I'll do. Normally i eat from the salad bar at work a lot and there's a lot of guessing going on, even though I know it's good when I'm eating fresh instead of frozen.

I need to maintain the same discipline that I had while on FDX. The thing I liked most about it was the structure, structure works really well for me. I need to make sure I continue avoiding sweets, and be disciplined when I'm out with friends and family. Cheats are ok sometimes but I need to be very careful.

Sometimes I feel like I'll never reach my goal but I know that's not a good way to think. I think my biggest problem is portion sizes and indulgences. I eat really well and work out really well, but it makes me feel like i deserve certain allowances. "I worked out today so I deserve this treat." Same with what I said about being out with friends and family. I've always loved to eat, I've never been a naturally thin person or someone that naturally eats small amounts. I look at thin girls and wish I had the discipline of eating very small amounts. But of course working out increases my appetite and makes it hard to eat enough, but not too much.

Also, I get frustrated with myself. I KNOW exactly all of the right things to do, but I don't always make those right choices. Yes, 80-90% of the time I do. And I know I'm healthier and stronger than most people, and that should be enough. But I want to weigh 130 lbs so bad.

So. Let's hope that I'm serious about this and can lose 10 lbs by the end of september.

No More Fighter Diet Extreme.

2010-07-22T21:47:00.001-07:00

So, I enjoyed Fighter Diet extreme at first.... but I officially quit today and was burnt out. The MAIN reason was that yesterday I was feeling lightheaded and bad, and just in general I wasn't feeling good. I felt like I was starving myself, and my refeed days almost felt like binges (like my body wanted to eat everything in site, not that I did.) I don't like that feeling. I trust my body, and want to take care of it and keep it healthy. FDX felt like abuse. With that being said, I was doing the 1300 calorie plan, and if I were to start over, I would DEFINITELY do the 1500 calorie plan considering how active I am. That was probably one mistake that I made.

I learned some new things from it (like the benefits of wheat bran and shiritaki) and realized that I have much more will power than I thought (like how I can still diet and go to visit my family and friends and plan my meals ahead.) I also need BALANCE. That is very much key to me. If I want a piece of fruit, I want to be able to have it. If I want some wheat toast with breakfast, I want to be able to have it. I can still lose weight and allow balance, and that is important to me.

I am starting fresh tomorrow. I bought oatmeal today and I will go back to egg whites or protein & oatmeal in the morning. That will be such a relief. GOODBYE WHEAT BRAN! (well i can sprinkle it in my food, but you know what I mean.)

Going forward, I need to make sure I maintain the same amount of discipline that I had when I was doing FDX. My goal is 1500-1800 calories a day (1800 on intense workout days unless 1500 feels ok.) Still have plenty of veggies, proper amounts of lean proteins, and very limited carbs/sugars. Listen to my body and still NO COOKIES or sweets or junk.

tomorrow starts day 1

2010-07-08T23:00:00.000-07:00

so i've done fighter diet before, it lasted a week solid (doing it 100% at least.) I lost 4 lbs that week (i'm sure a lot was water but that's fine with me, that's 4lbs less to carry.) I've been easing into it on and off and having some of the meals, but I'm going to get serious about it now. Today was a high calorie day for me and I was thinking about how I need to get serious about my diet if I want to compete next year. No sugar is worth sacrificing my goals. No dessert or cheat meal or "going out with friends" and drinking is worth it. I have a plan now and I'm sticking to it. :)

tomorrow is day 1. July 10th.

Egg White & Veggie Frittata- Low Carb, High protein

2010-07-02T08:50:00.000-07:00

I'm trying to prepare more meals ahead of time. Instead of constantly preparing small meals throughout the day (although working at whole foods often makes it convenient for me,) when I cook I want to make large batches so save me some time. This morning instead of making a french press with just enough coffee for the morning (half-caf of course) I made a large concentrated batch. So now I can just add the concentrate to a little water each day and heat it up in the microwave. Also, instead of scrambling up enough eggs for breakfast, I decided to make an egg white & veggie frittata to eat throughout the week. Now, a frittata may sound like a fancy shmancy difficult thing to make. But it's actually quite easy. All you need to do is throw eggs and veggies (or whatever you want to mix in) into a pan and bake it. Here is how I like to make mine:

-Saute your veggies with a little olive oil or water to soften them up (you can leave them raw if you want, depends on what texture you want.)
-While your veggies are softening up, separate your egg whites from yolks into large bowl. I use 1 whole egg per 6 egg whites. Mix fat free cheese into it and any seasonings you want to add (salt, pepper, garlic powder, etc.) You can mix frozen spinach or any other veggies into the mix if you want. Get creative: artichoke hearts, mushrooms, sun-dried tomatoes, etc.
-Spray pan with non-stick spray and put veggies in first (this helps keep eggs from sticking.)
-Pour egg mixture into the pan
-bake at 375 for about 30 minutes (check frequently.) It should be firm and slightly browned.
-sprinkle with cheese. Optional: top with fresh veggies like sliced tomatoes, fresh basil, cilantro, etc.

To me, this is like a pizza without the crust, SO good!

*NUTRITION INFO*
cals- 276, 9g fat, 346g sodium, 6g carbs, 1.5g fiber, 40g protein

I would pair this with a piece of fruit or a side of veggies (steamed spinach & mushrooms, etc) for additional fiber.

Update

2010-06-14T10:04:00.001-07:00

So i haven't posted on here in a while, I've mainly been updating my "Kickass Fitness" page on facebook with all of my latest updates and tips. Figured I'd give a little update. First off, I started a new diet plan on June 7th. So it's been about 1 week. I honestly really love it. The inspiration is from Pauline Nordin's Fighter Diet Extreme, but a fitness acquaintence gave me specific advice for me so it's slightly different. 1200 calories per day, 150g protein, 75g carbs, 33g fats, and i'm making sure to get 20-30g fiber. It's supposed to be a 30 day strict diet with NO refeeds or cheats. Well, I wish I could say I've been PERFECT with it so far, but a couple of special occasions gave me a couple of cheat meals. Overall though I've been doing really good and I really like the plan. I didn't have my first cheat meal until the evening of the 5th day, and I've never gone that long being that strict. Plus I've still been working out hardcore. The trick is to time your meals just right, and also plan the most calories around your workout. I bought pauline's ebook "fighter diet extreme" and I really like it. I haven't had a REAL refeed yet (a higher calorie day with the right carbs, like sweet potatoes, dried fruits, rice, etc.) so I will do that in a few days I think. I lost 4 lbs the first 5 days, i'm sure it was mostly water weight b/c it came back with the cheat meals (i'm thinking I lost 1-2 lbs fat the first week.)

Other than that, I'm very motivated right now to focus focus focus. I am still planning on doing my first figure competition next summer, and my dream is to really make it big in the fitness world and be on the cover of magazines some day. I'm so passionate about fitness, it makes me feel so good and I really love it. I need to always remind myself of my goals when I'm thinking about cheating or being bad. I definitely learned over the weekend that I need to stay away from alcohol, because it makes it VERY easy to make poor food choices. I don't mind the occasional indulgence, yesterday I had some really good wings and beer along with watermelon and veggies, etc. I don't regret that at all, what I regret is the few mixed drinks I had on saturday and the pancho's buffet lol.

Motivation tips/tricks

2010-06-04T10:37:00.001-07:00

Whenever I have a day that I don't feel mentally up to going to the gym or having an intense workout, here are some things that help me.

1- I look at things online that motivate me. Pictures of fitness models that I want to look like, youtube videos of different workouts, and fitness websites like http://www.oxygenmag.com. This helps me remember WHY I want to be in the gym.

2- Download new music. Standing on the elliptical listening to a whole new album that you haven't heard before might keep you in there longer.

3- Check tvguide.com and see when your favorite shows are coming on. If you like "The Office" you can watch it at the gym and it will keep you there for at least 30 minutes. (If you really want to be there a long time, go there for an awards show like that Oscars.)

4- If I'm lifting weights, an easy way to push myself is with drop sets. If you do 12 bicep curls with 25lbs each, instead of putting the weights down, you can grab the 20lb dumbbells and do 6 more, then 6 more with 15lb weights. It becomes easier, but you did more than you were planning on doing and are maximizing your results.

5- Keep Moving. If you want to do 45 minutes of cardio, it can be boring on one machine. Do 15 minutes on the treadmill, 10 minutes on the elliptical. Do some weights, then come back to cardio with 10 minutes on the bike, and 10 more on the stairstep. This keeps it fresh and you're less likely to get bored, plus you're working different muscle groups (keep it intense though.)

6- Intervals. A great way to get an intense cardio session. Instead of keeping a moderate intensity for a long period of time (which is also good) you can do 2 minutes really intense (you better sweat), then recover for 2 minutes, then do another 2 minutes giving it all you've got, etc.

7- If you can force yourself to get into the gym (even if you just tell yourself you'll only do an easy 20-30 minute cardio which is better than nothing.) Once you're there, you can push yourself harder.

8- Sometimes I set my cell phone background to a picture of someone who really inspires me. When you're tempted to eat that cookie, you can look at your phone and remember why you don't need it. Or you can write down your goals and keep them in your pocket. Whatever works for you!

Direct advice from Ava Cowan and Pauline Nordin

2010-05-01T10:12:00.000-07:00

So I've been looking into additional supplements for my weight training and exercise. Two of my latest heroes are Ava Cowan and Pauline Nordin. They're both in amazing shape and work really hard for their figures. They also REALLY know their stuff, and it shows.

Here is the advice Ava gave me:
"If you haven't tried Myofusion...you will love it! Tastes great..and is a blend of egg, whey and milk protein..can you say dessert?? =D Superpump250 one scoop 30-40 minutes before you train...and SizeOn Precontest in your water as you train. Only 2 gras of carbs and tastes yummy! This is my recipe for intense workouts with maximum results."

and here is the advice Pauline gave me:
"melody: pre workout: BCAAs, beta X and NAC" then she gave me a link
http://www.fighterdiet.com/fd_astshop/store/main.php?p=1

I'm definitely going to look into these products and find what works for me :) I'm extra excited about the myofusion, i'm all about dessert :)

Veggies, Veggies, Veggies...

2010-04-26T22:32:00.000-07:00

it's all about the veggies. I'm just trying to stress this to myself. I eat a good amount of veggies and I get nutrition from them by juicing them often. But I would like to get to a point where every meal revolves around veggies first. Breakfast would be chopped veggies scrambled with egg whites. Lunch would be a big salad topped with a protein. Dinner would be a large side of steamed veggies with a protein and complex carb. If you have a diet with lots of veggies incorporated, you will see great results with your body. Veggies are naturally low calorie and high in fiber, which is just what every diet needs.

IF you take a menu like above, and throw in a handful of nuts, piece of fruit, or maybe a protein shake (as snacks between meals) then you have the recipe for success (literally.)

New recipe I want to try (taken from fighter diet's blog)
Shirataki noodles
cabbage
mustard
shrimp
(I would probably throw mung bean sprouts, sesame seeds, and some low sodium soy sauce in the mix.)

I should also do more stir frys for dinner, this way I can incorporate more veggies and a wider range of varieties. I'm going to get back into the habit of doing meal prep once or twice a week. Taking one night to chop a bunch of raw veggies, steam some brown rice, cook turkey burgers, etc for the week so it's easy to grab and go.