Monthly Archives: September 2012

Contest Winners (:

..so there was actually a big miscommunication and since that, I am announcing 5 winners. The winners are listed below however, a good majority of the people leaving responses didn’t leave a full name so I am just copying and pasting what they put. If there is a problem or a question, please don’t hesitate to leave a comment.

  1. Francesca Rodriquez.

  2. Shauna (Obstacle Course).

  3. Blessedwiththunderthighs.

  4. April (16oz of Water Challenge).

  5. Brittany (greenbean).

In order to receive the Heart Rate Monitor, the 5 people listed above need to do 3 things.. Must be following my blog (most important obviously), once that is done, all 5 winners must leave a comment with their city and state. Once all winners follow the above steps I will reply with the email address needed (for slimkicker.com), shipping address will then be taken and prize will be awarded (:

Thank you to everyone who participated and I hope I am blessed with more opportunities to share with my followers, and again thank you to slimkicker.com!

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because just ‘ok’ is not enough..

I am not taking care of myself. Plain and Simple.
I just ended a week of eating whatever and blatantly not going to the gym and I feel worthless. My boobs are huge (thanks fat, more importantly thanks birth control), but so is the rest of my body. I’m also pale..as fuck. Which makes me being fat even worse. Fuck. I hate it. No one to blame but who? Oh that’s right, me.

Ugh. I knew what I was doing and how I would feel when it was all over and yet it made no difference. I just hope that after tonight’s workout that I feel everything that I always felt being back in the gym. I NEED it. I know it will take about 2 weeks for me to get back on track..sucks, but at least I am aware.

Going back to the whole not taking care of myself, I don’t know what I am doing, ever. Day to day, my life.. so I suppose this is true. I know squat.

I need to get back to what I enjoyed doing. I need to do something that makes me feel whole, makes me feel like I am actually worth something. I had a going away dinner with the guys at a bar on Friday night and it ended pretty poorly. I got made fun of..again.. like I always do and I just couldn’t handle it. I swear this birth control has fucked me this passed month.. I am all over the place and I am hoping that I gain control soon (again, really putting my faith in God lately.. it’s the only thing I have), because I can’t handle this whole “worthless slob” shit that replays in my head because I am actually starting to believe it. Not sitting on the pity pot, just writing how I’ve been feeling.. Trust me, I’d rather not just sit here and complain but this is all I’ve been going thru for the last week and hopefully writing it down embarrasses me enough to actually do a damn thing about it.

Boyfriend and I are good.. really good actually. I am so in love with this pretty motherfucker it’s ridiculous. He just got a “promotion” here at work, hence the going away party for Eric, and I couldn’t be happier.. okay yes I could.. (babe.. I’m jealous. Even as I sit here this morning and I saw you helping Vitaly with the Audi.. I was thinking how disposable I am.. simple unappreciative and semi unimportant. I know you think differently and I think that’s because you love me, but after Friday nights comment.. its been eating me alive. I NEED to do what I love. I need to feel that I am worth something, that people actually give a shit about.. I hope I never take away any joy or passion that you have for this job. You are by far the most hard working passionate person I have ever laid my eyes on. You my love, will go so far in life and I believe it without a doubt).. I know it’s rude to be jealous but I envy it really. I envy being important.. useful.. actually given a shit about.

BUT WHAT THE FUCK AM I GOING TO DO????

I need all of my faith right now.

“I don’t wanna spend my whole life asking, What if I had given everything instead of going through the motions?”

..and its true. I have so much inside of me that I just need a break. I need THAT break and let all my passion seep out. :/

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Healthy Recipes..

.. that I am determined to make this weekend.

Single-Lady Peanut Butter Cookie

(Makes 1 or 2 cookies)

  • 2 T flour (I used ww pastry)
  • 1.5 tbsp peanut butter
  • 1/16 tsp baking soda
  • very scant 1/16 tsp salt
  • 1/4 tsp pure vanilla extract
  • 1.5 tbsp agave or maple syrup (Or use 3/4 tbsp each sugar and brown sugar, or 1.5 tbsp xylitol)
  • 1 tsp applesauce (or more, if using dry sweetener)
  • optional: add some chocolate chips if you wish!

Mix dry ingredients. Add pb and wet ingredients. Mix well and form into one or two cookies. Flatten into cookie shapes and bake in a preheated oven at 350F for 8-10 minutes. (I used my toaster oven. If you try this in a microwave, let me know how it works!) Note: if you use liquid sweetener, it’ll be more cake-y. If you use the sugar, it’ll be more chewy.

Blueberry Muffin for One

Makes one cupcake, Single-Lady style!

  • 3 tbsp spelt flour (30g) (or ww pastry, white, or Bob’s gluten-free)
  • 1/4 tsp baking powder
  • heaping 1/16 tsp salt
  • 1-2 tbsp blueberries (fresh or frozen)
  • 1/2 tsp vanilla extract
  • 1 tbsp unrefined coconut oil (You can sub a different oil; however the coconut oil gives it a rich flavor and fun texture. You can use applesauce for a fat-free version.)
  • 1 tbsp plus 1 tsp milk of choice (Use less if using liquid sweetener.)
  • 1 tbsp sugar (or 1 packet stevia) I omitted, but most people will want some sweetener

Preheat your oven to 330 degrees. (Or see microwave note, below.) Mix dry ingredients, then add wet. Mix until just combined (don’t overmix), and bake for 17 minutes or so. (Baking time will vary, depending on the flour and oil/applesauce you use.)

Zucchini Apple Spice Muffins
Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 9
Ingredients
  • 1 medium zucchini, shredded (about 1 cup worth)
  • 1 apple (I used gala), shredded (less than 1/2 cup worth)
  • 1 cup almond butter
  • 1/4 cup raw honey
  • 2 eggs, whisked
  • 2 teaspoons ground cinnamon
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground cloves
  • 1/2 teaspoon baking powder
  • pinch of salt
Instructions
  1. Preheat oven to 350 degrees.
  2. So you first need to shred your zucchini. Use the shredding attachment on your food processor or take the long and boring route using a cheese grater. Whichever works.
  3. Once your zucchini is shredded, you need to remove the excess liquid. What I did was place a couple paper towels down on the counter, throw the zucchini on top, then place another paper towel on top of the zucchini then squeezed. The more you squeeze, the more liquid will come out. Genius.
  4. Use more paper towels as needed, but be sure to squeeze until the zucchini feels water-less.
  5. Place zucchini in a bowl.
  6. Now shred your apple. I left the skin on the apple and zucchini, but you don’t have to if you’re not a fan.
  7. Toss together your zucchini and apple in your bowl then add the rest of your ingredients and mix well.
  8. Place muffin mix in a greased muffin tin or with muffin liners or silicone muffin liners like I used!
  9. Bake for 15-20 minutes of until your toothpick comes out clean after you poke them!
  10. Top with a bit of coconut butter and you got heaven on your hands.
  11. Makes 9 muffins

Coffee Fudge Frosting
(I am nixing the coffee part lol).

  • 1 cup cashew or macadamia nuts (110g)
  • 1/4 cup plus 3 tbsp espresso or strong coffee (105g)
  • very scant 1/4 tsp salt
  • 1/2 tsp pure vanilla extract
  • 2 tsp pure maple syrup (10g)
  • 2 1/2 nunaturals stevia packets or 4 tbsp powdered sugar (or simply increase the maple syrup to 4 tbsp, and decrease coffee to 1/4 cup)

Place the nuts in a cereal-sized bowl and cover with water. Let sit at least 6 hours, or overnight. Drain the liquid, then combine all ingredients in a small food processor or blender until super-smooth. (I actually used my Magic Bullet for this. If your food processor is too big, you might need to double the recipe for smoother blending.)

Chocolatecoveredkatie is where I got everything but the zucchini muffin thing recipe**. I was going to delete that recipe but figured my mom being home all day and all she could enjoy a recipe too.

**Ohh, the recipe is from paleomg.com 🙂

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R.Mullins.

“I did not make it… it is making me.”

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It’s about that time..

So I haven’t been to the gym in 3 days. Besides all the excuses, I think mentally its okay.

Okay.. not “okay”, but something I can get passed. The extra weight I am carrying, does put a burden on my every day life.. mood.. attitude.. just about everything that consumes me on a daily basis.. however I am taking this and using it for the better. I am slowly piecing my life together, one day at a time.

I am dedicating the next 6 weeks to see how hard I can push myself. No cheats for 2 weeks. Just a ball to the wall type attitude. I know I can do this, so I will patiently wait to say I did it 🙂

This past weekend was fun though. Spent time with the boy, went to dinner and got cupcakes (something we had planned to do for awhile now).. I took the dogs to the park and they had a great time. Marley on our second trip around just decided to lay down randomly because she was tired (or hot, it was beautiful out though), but she kept truckin like a good girl! I managed to knock out 200 lunges.. randomly.. just lunging away while I walked my doggies haha.. Ohhhh a sight to see.

Here are some pictures from this weekend:

As you can see, its pretty much all the food I ate. LMAO. Ugh.. def feeling it now. Actually feeling it so much that it doesn’t even appeal to me anymore (I mean it would if the situation arise, but so far I NEED to stick with this). I know my boyfriend is 100% supportive, as my mother and what not but I still find excuses to sleep rather go to the gym first. I am though, finding different ways to boost my energy that I seem to be lacking each and every day, but I am working on it. For this week, I want to focus on my eating and getting a work out in each day. After this week, I will be doing 2 a days just to knock them out. I am hoping that waking up early and getting a kick start to my day will benefit me (okay i know it will benefit me, but really? How awesome is sleeping in a bed?.. okay not as awesome as looking in the mirror and cheesing but a close second).
So.. with all this being said, my excuses have taken a toll and I am ready to give it 100% again.

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Want to win a Heart Rate Monitor?

So as everyone may know, www.slimkicker.com asked me to host a little fitness challenge for all of my readers with the chance to win a Heart Rate Monitor. How awesome is that?

Enter below (the leave a comment button is to the left of this post under the date), with 1-2 sentences on your idea of a fun fitness or diet challenge. The contest will end Sunday September 16th @ 10pm.

I think this is a great giveaway to all my fitness friends out there, and so very thankful for slimkicker to present this opportunity to you guys. I think the idea itself is awesome and really enjoy their website. I also am really excited about the prize.. a heart rate monitor. A device that tracks heart rate, and calories.. a little motivation in its own way! I train with one, and I have all my clients train with one.

Have you ever stepped your life away on the stair master and saw all the calories that you were burning? Well without a HRM, those calories that the machine is telling you, are way off. When I say way off, I mean it. Granted the stair master is probably the only  machine that is relatively accurate, believing the numbers in front of you could actually “ruin” your weight loss goal. How? because it’s all about calories in vs calories out during weight loss and if those numbers are off, so could the number on the scale.

So if that’s not enough, read below on why a heart rate monitor is so beneficial..

Five Great Reasons to Wear a Heart Rate Monitor

Improve Your Health

You don’t have to be a serious athlete in training to benefit from wearing a heart rate monitor when you exercise. Whether you’re working out to control weight, tone muscles, build endurance, strengthen your heart, relieve stress or simply maintain good health and fitness, a heart rate monitor can help you find the right pace and intensity of exercise to achieve your goals. The Centers for Disease Control and Prevention recommend that adults should exercise at moderate intensity (50–70 percent of maximum heart rate) for at least 30 minutes five days a week, or at a vigorous intensity (70–85 percent of maximum heart rate) for 20 minutes three days a week.

Lose Weight

A heart rate monitor can tell you if you are exercising hard enough –– or too hard –– to burn stored fat.

Are you elevating your heart rate enough to lose weight? A heart rate monitor can tell you if you are exercising hard enough –– or too hard –– to burn stored fat. To lose weight, experts suggest exercising at a pace between 60-70 percent of your maximum heart rate for 30 minutes or more, with short intervals at higher intensity (up to 90 percent of your max heart rate). This will allow you to burn stored body fat (vs. the carbohydrates you just ate) and also improve your resting metabolism rate.

Make the Most of Your Limited Exercise Time

If you’re juggling a busy schedule and have limited time for exercise, a heart rate monitor can help you maximize your workout to achieve the best results. When exercising simply by time or by feel, you may not be elevating your heart rate enough to generate cardiovascular and weight loss benefits. Monitoring your heart rate enables you to set your pace without wasting time at a too-slow or too-fast level that defeats the purpose of your exercise.

Exercise Safely

Those who regularly exercise with a heart rate monitor can be the first to know if they are developing a health problem. Is your heart rate higher than you would expect it to be, given the pace of your exercise? It may be a sign that you are getting sick. Or you may simply be fatigued from over-training. A heart rate monitor is a great “early warning signal” that can help improve your preventative health care.

Be Your Own Coach

If you’ve ever found it difficult to exercise by yourself without the encouragement of a friend or trainer, a heart rate monitor may be just the thing you need. Set your watch to beep when you fall below your target, and your heart rate monitor will urge you to pick up the pace. Add variety and interest to your workout by doing short intervals of exercise at a higher intensity and heart rate. Keep a log of your heart rate monitor results to monitor your performance over time and pat yourself on the back when you see improvement!

http://www.numetrex.com

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A quick peek into my infamous ass workout :)

So.. since I am clearly obsessed with my own ass.. posting it everywhere in which it could be posted, I get a lot of attention… probably because for a white girl, it’s huge.

Well I’ll explain what I’ve done, and am currently doing..

When I train legs, I train them hard. I try to lift as heavy as I can, majority of the time.

My basic movements or lifts are:

Squats
Lunges
Deadlifts
Leg Ext
Leg Press
Plyometrics

I train legs twice a week: Quads, then glutes and hamstrings.

Both leg workouts  I do 5 sets of 20 weighted lunges.  Weight really depends on my mood, but ranges from 20-50lb DB’s (so technically 40lbs-100lbs).

 

**quick update.. I don’t do my basic “movements” in each workout I split one day into Quads, and another into Hamstrings (example, squats for quads, deadlifts for hamstrings). Lunges work both muscle groups therefore I love them.

My biggest trick though, outside of lifting heavy, is body weight squats……EVERYWHERE. I literally squat everywhere (I have been known to do walking lunges while I walk my dog..but this isn’t common).. what is is how much I squat. It is so easy to just knock out 20 reps before I go pee, after I go pee, in between sets, before I go to bed, everywhere.

Another HUGE and important staple to my workout regimen? I EAT.

Yup.. I FEED my muscles.

My post workout meal secret? Carbohydrates.

Moderate-to-high carbohydrate diets provide better energy levels, support muscle growth, prevent muscle break down, and promote faster recovery after training, all of which are vital when athletes are training for size and strength.

Carbohydrates in my current diet:

  • Brown Rice
  • Oatmeal
  • Whole Wheat Pastas/Breads
  • Sweet Potatoes

I don’t count or keep track of my macro-nutrients, been there done that. Frankly I become too obsessed with counting calories and weighing my food, so in turn I keep my foods clean.

I will do another post regarding the importance of carbohydrates (because it seems like I was before, that many people are “afraid” of carbs.. what you should be afraid of is sugar and processed foods), but just wanted to dip into it a little bit because it IS important. EAT YOUR CARBS PEOPLE!!

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Leave a comment, win a prize*

My first ever giveaway, all thanks to Slimkicker.com!

Contest began Monday (9/10) @ 10am and will end Sunday (9/16) @ 10pm.

The winner will be announced one week from today.. and will be awarded an awesome prize!

To enter, simply leave a comment of 1-2 sentences with a fun fitness or diet challenge!

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Grocery shopping.. 101.

So as I was grocery shopping last night, I realized how many people stand there looking at the back of whatever they just picked up. Now.. there is NOTHING wrong with this, for I do it constantly (okay maybe not constantly because I buy the same things majority of the time), but when I find something new and interesting I instantly flip it over. But do these people have any idea what they are looking for? I HIGHLY doubt it.. but I’m all for giving people the benefit of the doubt.

Do you know what I go for?
No not the calories.
Not the carbs.. not even the fats..

The ingredients.

I don’t know if people just don’t care, or don’t know what they are looking for but it’s easy. This whole fitness “phase” (I swear I see a new diet everyday, a new “magic” pill etc), but eating clean isn’t a hard concept to grasp. Like I have said before, it’s the dedication and motivation that’s challenging.

It’s simple.

Eat WHOLE foods. Foods at their natural state.. this means the less processed they are.

Here is an example:

Now.. I don’t ever buy things in packages like this, or even pick them up for that matter (I stick to the outside of the grocery store where the food is perishable..hence why I go shopping probably 3x a week lol)… but this is why. It’s a bag of “sweet potato” chips. Now.. ignore the nutrition facts and look above to the ingredients. Sweet potatoes are the FOURTH ingredient!!!!! Granted there isn’t a lot of ingredients (a long list of ingredients is a sign to put that shit back), but this defeats the purpose of calling them sweet potato chips don’t you think? This isn’t the first time I’ve seen this.. but the first time I stopped and actually was in disbelief.

What I left with that day..

See how all my food would go bad if left out for a few days? This is what you want, and what your body needs. (please excuse the russell stover smores.. they are amazing and for my mother. However I advise everyone to try one before they die. It’s like that).

My tips while grocery shopping:

  • The less ingredients the better (and make sure you can actually pronounce that shit).
  • Sugar should be the furthest on the list, or 86’d completely.
  • When buying items, like whole wheat pastas or breads, the first ingredients NEEDS TO BE WHOLE WHEAT!!!!!!! I cannot stress this enough.
  • Stick to the outside of the store. This is where you will find your fruits veggies, and meats. Pretty much the staples of my “diet”.

We need to stop counting calories and start paying attention to the things that actually matter.

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I needed this..

“Sometimes the best thing that you can do is not think, not wonder, not imagine, not obsess, just breathe and have faith that everything will work out for the best.”

This is how today went (9/10)..

Mom had surgery on her foot not too long ago.. friday I believe. So she is a little crippled at the moment. No big deal.. except my mom gets flustered and cranky at the drop of a dime.. which I do too so I know how it feels/goes… So she must have been in one of her little moods and started talking about getting rid of my dog Marley.. for the second fucking time might I add. I had to get rid of her once because we moved.. took her back because she wasnt getting along with the other dog. A few weeks went by and my mom told me I really had to get rid of her, so I had an ex bf help me out and we found a home for her. I wasnt happy and it hurt every day I didn’t have her but I needed to do what I needed to do. I was put in a position that I really didn’t have a choice in so, so be it.  I think maybe a month went by and she came into my room crying, telling me I need to get Marley back. So I did. Now fast forward a few more months and were back to today.. Now Marley is a lot to handle. She gets overly excited and wants to be up in everyone’s grill. I personally love it, but not everyone loves the smell of dog breath. Well with that being said, my mom told me that she thinks I need to get rid of her.. so while I am trying to get ready in the morning she’s pretty much picking a fight with me. I stopped talking, made my protein shake and left.

On my way to work, radio turned off like I have been doing for some weird ass reason, I sit and think. I have about 45 min dedicated to me over analyzing every possible situation in my life. 45 minutes to dwell on everything that’s going wrong.. 45 minutes to sit on the pity pot..but this time.. I had 45 minutes of prayer. I literally grab the steering wheel and just talked to God. I pray for mom a lot, but lately I’ve been so selfish it’s about me and what I need.. like faith. I need to put more faith in the unknown. I need to realize that worrying really has no purpose in life and the only thing that holds me together is that everything will be okay. I literally remind myself of this constantly.. repeating it over and over…. so meanwhile I am doing my thing, talking to God, and a tear managed to escape from my eye no matter how hard I tried to stop it. I quickly wiped it from my face and kept driving like nothing ever happened..
..Work was a little different today. One of the dudes that has been there for quite some time, put his two weeks in. Via email. Like a bitch. Sorry.. but if you met this dude, you would wish you didn’t. I’m sorry Eric.. if you ever read this for some bizarre fucked up reason, know that you need to learn how to become a better person. Youre vindictive and manipulative and you hurt so many people along the way. I honestly never understand why people do the things they do.. no conscience? no soul? to each their fucking own, but leave me the fuck out of it. So yeah, that’s been kind of the big talk around the shop lately.. Everyone is pretty stoked. Him leaving is best for everyone.
Amen.
Ate pretty good today. Had my morning protein shake, brought Greek yogurt, a banana, whole wheat pasta, and my leftovers from last nights dinner with the boy.

My Meals for the Day:

Lunch 🙂

At around 530 or so (I get off at 5, boy gets off at 6), I hung around for a bit. The boy and I started talking, and like it always does with my big ass mouth, gets kind of escalated to where I just walk away. The emotions that over come me.. would drop jaws. So I turned and walked away and he called for me back, telling me how unfair it was that I got to speak but how I am just bailing on him, giving him no opportunity to explain himself. So I walked back, he was right, so I took a couple of breaths and just stood there. We talked a little more and then got interrupted (we usually always do.. they like to tease us now that they know were together lol).. And so a few of us stood around and talked (mostly with Eric about him leaving and how much of a “piece of shit” Ron is), and I happened to open my mouth one too many times. It was awkward..luckily I saved my self those couple of times and no one caught on..after the 4th fucked up thing I said I had to excuse myself. I got into my car and dipped. About 500ft later, I see a text from the boy asking me to say for a second. I reversed all the way back into the parking lot and waited for him. He talked some more.. he explained himself and we continued to talk. It’s exactly what I needed. I have been so fucking consumed by our relationship that its been eating me alive. All I think about is one day waking up and him telling me that he doesn’t want to be with me anymore, or he’s found someone else, or cheated on me, or even WORSE getting back with his bitch of an ex (sorry lisa if YOU ever read this for some bizarre fucked up reason, you’re a straight mean fucking person).. phew.. anywho.. it’s been all i’ve been thinking about lately.. but I have been trying to tell myself that I don’t need this. I’ve been trying to coach myself into telling him that were better off as friends, but realized I might as well wait it out.

So after a shit load of tears literally escaped.. I’m not kidding.. we were laughing at me crying because it just wouldn’t stop. I kept choking up. This man is like no one I have ever had in my life before. He is truly amazing in every way and I get giddy inside when I look at him knowing he’s all mine. Knowing I have his heart.. knowing were in love with each other. I’m not going to say love is hard (because when its true love, it’s not something you have to try at.. hold me to this.. you work together but there’s no “hey im trying to love you” bullshit).. but staying on the same page has been for us, and that’s all I ever wanted.. was to be on the same page. I don’t want to be in a relationship that someones in just because.. I don’t want to go thru another heartbreak any time soon. I know I’ll be okay, and “it” will be okay, but heartbreak really is like losing a loved one (like my last post).. it hurts the soul, it hurts to breath…
..but it happens.. and most of the time you get over it.
Regardless.. I still want to give us my all. All I needed was this talk. I needed to hear you say that you want to be with me. I needed to hear you say that it’s all okay and will be okay. I needed the reassurance.. I needed the kiss at the end that made me feel loved.. I even needed the tears that fell down my face..
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