Tag Archives: Chocolate Covered Katie

Tuesday 2/83

So yesterday was better than Monday. Every day becomes a little easier but that’s not saying much. Cravings are always a killer especially because I am currently quitting smoking (fml to say the least). They usually say that when you quit smoking you usually gain weight so I am making sure that I have healthy options by my side at all times (cuttie oranges – remember seeing 3 in yesterdays post? lol.. yep got 3 for today too! Also have 2 100 calorie packs of almonds handy as well). Gum will also come in handy once in a while but so far it hasn’t been THAT hard ( I am also smoking 1-4 cigs a day, by the end of the week I’ll quit 100%) so well see in a week how I am doing.

Food for today:
3 cutties
2 100 calorie packs of almonds
1 apple pie quest bar
1 huge serving of chicken broccoli and brown rice.

That is all I have for the hours of 9-5 (work hours). I will have a small serving of ww pasta and ground turkey for a pre work out and finish the rest for my post work out meal.. WAIT!!! Scratch that! My boyfriend is coming over for dinner. I went last night after my work out to the store for a few things. Steak, Asparagus, and potatoes for us. Brown Rice, Chicken, and Greek Yogurt for a few meals for myself. I marinated the steaks already while I prepped a few meals for the rest of the week. I basically eat the same things, day in and day out mostly because I enjoy them so why change it up?

My favorite meal!

My favorite meal!

My 2 go to meals are chicken, brown rice and broccoli (the chicken is marinated in a natural caesar like dressing and its to die for. Yes I will have to give this up later down the road but I can enjoy it now), and whole wheat pasta with ground turkey. Easy to make and prepare and they are SO tasty! So after my work out I will snack on something small (we usually don’t eat till late so I don’t want to go starving while I wait for him to arrive and the food cooks. Besides, POST WORK OUT MEALS ARE A MUST!!!!! Don’t starve, never starve!!!! Eating more (good foods) is actually better than starving.. hmm who would of thought?

Chicken Stir Fry with Aminos

Chicken Stir Fry with Aminos

Regarding to working out, I have been doing full body work outs and will continue to do so till the end of the week (or possibly the week after that). I don’t know why I am doing this but for some reason it is working out well and I am enjoying doing so. I started last nights work out with 60 squats. Light weight but remember I haven’t been to the gym in 2 weeks!!!!! :0!!!! 😦

I broke it down to 6 sets, 10 reps each. I did normal, wide and closed legged squats 20 each. I then moved on to the chest press, lateral raises, and finished with back exts. Moved upstairs and did 30 minutes of inclined treadmill. Could of definitely of done more but I don’t want to rush this process as impatient as I am. I have 80 something days to go. I have to be smart.

So like I mentioned earlier, I went to Jewel right after my work out because its on the way home. I forgot that I was going and didn’t take anything with me to eat after wards…….so… I shopped around a bit and made my way to the health isle and ate a protein bar. Don’t worry I paid for it. Headed home, prepped my food and by that time it was 11pm. I got in bed and chit chatted with the lovely boyfriend for a while. Put my phone down around 1215-1230 and realized this morning that I need to go to bed earlier.

Chocolate Covered Katie

Chocolate Covered Katie

Leaving y’all with this recipe from Chocolate Covered Katie. It is oatmeal cupcakes. I haven’t been eating oatmeal lately because I haven’t been enjoying it. Stumbled upon this email with the recipe and thought how convenient. Hopefully they come out yummy and I can use them as snacks mid morning.

Oatmeal Cupcakes To Go

(makes 24-25 cupcakes)

Adapted from: Cookie Dough Baked Oatmeal.

  • 5 cups rolled oats (400g)
  • 2 1/2 cups over-ripe mashed banana, measured after mashing (For all substitution notes on this recipe, see nutrition link below.) (600g)
  • 1 tsp salt
  • 5 NuNaturals stevia packets (or omit and use 5 tbsp of any liquid sweetener instead)
  • optional: 2/3 cup mini chocolate chips
  • 2 2/3 cups water (640g) (If using the liquid-sweetener option, scale water back to 1 1/3 cups)
  • 1/4 cup plus 1 tbsp oil (45g) (I really like coconut, but veg oil will also work. For lower-fat substitution notes, see nutrition link below.)
  • 2 1/2 tsp pure vanilla extract
  • optional add-ins: cinnamon, shredded coconut, chopped walnuts, ground flax or wheat germ, raisins or other dried fruit, etc.

Preheat oven to 380 F, and line 24-25 cupcake tins. In a large mixing bowl, combine all dry ingredients and stir very well. In a separate bowl, combine and stir all wet ingredients (including banana). Mix wet into dry, then pour into the cupcake liners and bake 21 minutes. I also like to then broil for 1-2 minutes, but it’s optional. These oatmeal cakes can be eaten right away, or they can be frozen and reheated for an instant breakfast on a busy day.

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“When you come to the end of your rope, tie a knot and hang on. “

Haven’t written lately. Mostly because nothing new has transpired. Pretty sure that’s an even split of good and bad. Not sure how well I could stand a few more things go wrong.

I have been hanging in there though. Taking everything with ease. Again, so thankful for the support group I have because without them staying positive would be hell. Been a week of clean eating. I had a slip up last night which ended in passing out early as fuck. Not beating myself is goal number one. I will however try a little harder in the gym tonight. Speaking of the gym, went 3 times this work week which is stellar for me right now. When I am there though, I feel so fucking good (Except when I see a bad ass body I’m super jealous about of course lol) <– which that sometimes has a reverse affect on my motivation. Sometimes I get so caught up and impatient that it makes me hate how I feel that I look like. But that’s where Ashley comes in.. I’ll text her every thing I’m feeling any point of the day and shes always there just reminding me that I’ll get there. and I KNOW I’ll get there its just hard dealing with the consequences of enjoying life how I have been. But again, everything will be okay.

I wish I was a little more organized with this blog thing. Writing out my daily scheduled eating, what work outs I complete, cool website finds, amazing products I stumble upon.. Thinking my resolution will be to improve this blog. Really go further into my life, a little more detailed. I think that I can really start helping people out. It’s nice when things are a simple read but very informative. I have a lot to teach, and love helping people with that step closer to self love.. real inner happiness..

Life with the boyfriend is fantastic. We have been growing closer and closer and it feels so good, so with the holidays coming I couldn’t be happier. I am going to enjoy thanksgiving and Christmas without a care in the world.

I really am starting to understand what it takes. I need a month or two to really get the lean look I am looking for. If I’m not lean, I’m not happy and it takes A LOT of dedication to stay lean year round. Again, another resolution.

Shane from my ig and fb messaged me last night or the night before and this is how the conversation went:

Shane Riley

How do you balance it all? School, gym, boyfriend, work..I mean it seems like you have a crazy busy life how do you do it all

Marissa Marie

I really dont. I have ass everything. I get in phases though.. Like before no bf I competed bc I really didn’t have anything else to do bc I wasn’t personal training anymore then got a bf and he takes a lot of my time but I don’t mind I do when I beat myself up over not always being stage ready but I have to learn how to love myself stage ready and a little less lean. I feel like I have an uncomfortable limit. Like I let myself go for a bit but now it’s time to start killing it. Idk if think maybe THAT’S my “balance”.. Staying lean is hard and sometimes I don’t always make that time.. I do what I want when I want. Sometimes I wish I was smarter at times bc if I did find a legit “balance” I could juggle things in life.. Then again idk if I like juggling. I like living life as is

Shane

That makes sense.. I just needed perspective from somebody else that’s been through this cuz I feel like I can’t rly find a balance either

Marissa Marie

you just have to do what you want whenever you want. workout when you want to you know the benefits of doing it and not doing it. its all up to you. I just cant be happy being fat.. so i push my limits and go from there. most people have a lot going for them magazines cover shoots ext so its easier for them to constantly be working out because technically their getting paid for it. .. me on the other hand have life throwing curve balls every which way i turn.. I just know that in the end I have to do what makes me happy. If i want to eat like shit let me eat like shit.. ill deal with it later.. if i want to skip a workout to go to a movie ok.. if i want to sleep fuck it.. im not beating myself up any more.. im just lucky because i like the process of turning my body into a machine so when I start I keep going till I hit a high then i find myself enjoying life more instead of inside the gym walls.

Shane

How come you stopped being a personal trainer?

Marissa Marie

I quit because of a now ex boyfriend. Worst decision of my life.

Shane

How come you don’t do it again?


4:03pm
Marissa Marie
I do sometimes on the side but a I don’t want to work for someone sometimes it’s more about $$$ and I don’t believe in that 2 I’m trying to focus on school 3 idk. Not gonna lie idk

I don’t know how to balance it all.. that’s my problem. I beat myself up one day, it grows into two or three days.. I get fed up feeling disgusted with myself then become obsessed with eating clean and lifting till I look how I want.. or till I get depressed and feed my emotions with sugar and lots of it and oh hey look! were back at square one.  It’s literally a vicious cycle..one in which every day I am learning different ways to cope and hopefully end it one day.

About the whole personal training issue…I had once dated thee ultimate douche. Made me quit my job move in change numbers watch my every mood type thing which obviously meant quiting my job (personal trainer) and it was the worst decision I ever made in my life. It was the best job, making great money doing what I love. I don’t know what I was thinking. Things were rough at that time but I thought it was the right thing to do.  Afterall he was the GM of the same franchise what could go wrong. Ohhh.. lol. what didn’t? Anywho it was what it was. I learned more life lessons then just losing a job..I can be a personal trainer anywhere. I don’t feel too bad about it though because in the end I don’t want to work for a company. They think WAY too much about the money and getting peoples money than results and changing peoples life. Like for example my boss would ask me how many resigns I had that month and although I met my “goals” every time , I never got to tell her how many lifes I’ve helped change and that was the true goal. It’s just my philosophy on the matter.. so everyones right,  I suppose I could just go out and train people like I use too but I am not ready for that. I will be, just not yet. I want to continue my education in the wellness field and hopefully become an actually coach (not JUST a personal trainer, something more) for everyone looking for help out there. Until then I myself  am finding myself more and more everyday and although it is a struggle, I’m in it for the long run.

Don’t have much planned for the weekend. I do however want sushi BAD so that’s my only criteria for Saturday or Sunday lol. I do plan on getting a couple workouts in because it really does make me feel like I got this.

Leaving you with a recipe from Chocolate Covered Katie that I am SUPER stoked about. My mom always makes apple crisp and so I know whats in it lol (definitely not the healthiest) but I WILL enjoy some on Turkey Day, but until then this simple recipe will def leave my taste buds satisfied.

Single-Lady Apple Crumble

(can be gluten-free)

  • 1 medium-sized apple, diced small
  • 1/8 tsp salt
  • 2 tbsp milk of choice
  • 1/2 tsp apple pie spice (you can probably sub cinnamon)
  • 1 stevia packet or 1-2 tbsp sugar or sucanat
  • optional add-ins: walnuts, raisins, etc.
  • 3 tbsp quick oats (15g) (For substitution notes, see nutrition link below.)
  • 2 tsp oat flour (or another flour of choice) (4g)
  • 1 tbsp oil or butter-type spread (such as Smart Balance Light or Earth Balance) (15g) (For a fat-free substitution, see “nutrition facts” link below.)

Preheat oven to 350 F and grease an oven-safe 2-cup dish. In a small mixing bowl, combine first five ingredients (and optional add-ins, if desired). Stir well. In a separate mixing bowl, combine remaining three ingredients and stir well. Now mix everything together and pour into the greased dish. (If you like a more-crumbly crumble, increase the amounts of the last three ingredients.) Bake 40 minutes (in the middle of the oven, not the very top), then turn the oven to high-broil for 2-3 minutes. Turn off heat, but let sit in oven 15 more minutes.

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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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Learning How to Live.

“If you make failure an option, it becomes a possibility

So it’s been a couple days since my last post, and even more so a few days since my last work out. This whole trying to find a balance in my life is actually working out pretty well. I originally set out with a 8 week challenge for myself. I have been doing pretty good with the exception of the July 4th holiday. Usually I would be obsessed about getting a workout in before I went out, but I didn’t even think twice. I literally just enjoyed the time I had off with the people that legit make me happy. I watched what I ate (when I did eat yikes!), but didn’t hesitate to eat burgers and fries in the ghetto off my boys truck of his car 🙂

I am trying this whole enjoying life type thing, with a little less of my compulsiveness and although I am not as lean as I’d like to be, I am comfortable. Don’t know if I could say that if I was put in a bikini (holding water weight under my ass).. but we’re working on it!

&& another thing to note. Yesterday was 1 year that Chris was taken from us. I think about you a lot and I pray that you re in a better place. We ALL miss you Chris. You are a beautiful soul.

Food Log:

Protein Shake && Snacks for the Day!

830am Dymatize Protein Shake (w/ Strawberries, Chia/Flax/Hemp seeds, Ice and Water).
1030am Ezekiel English Muffin w/ 1 TBS PB.
1pm Blackened Chicken Breast w/ Brown Rice.
330pm Chicken Breast Salad (olive oil), w/ 100 calorie pack of almonds.
6pm Pre Work Out (Haven’t decided yet).
9pm Post Work Out Protein Shake *MAKE SURE YOU EAT COMPLEX (or even simple carbohydrates) POST WORK OUT* MUY IMPORTANTE!!!!!
11pm If need be (you never know how late I may stay up).. Casein Protein Shake or cottage cheese and a few almonds.

The Work Out:

Doing Back today, but I really want my ass back and my legs to be as toned as they should be. SOOOO with that being said.. I think I may do 50-100 lunges a day, regardless if I am lifting legs that day (I train legs 2x a week).

My main exercises for back are Lat Pull downs, Chin/Pull Ups, and a shit ton of rows (uni lateral, bent over ext). I do want to add in Good Mornings (also a hamstring exercise, but the way you bend and keep your back straight does WONDERS, and you really feel it in your back).

Good Mornings

Lat Pull downs 4 x 70+ x failure (= 4 sets of 70+ in weight, till failure).
Uni- Lateral Row 3 x 35 x 12-15 reps
Lunges 5 x 15 (each hand) x 10-20 reps
Good Mornings 3 x 30 x 10 reps
Assisted Pull Ups 3 x 120 x 10 reps

So, as you can see I am back on track. I enjoyed my few days off and can’t wait to get back in the gym. I don’t realize I miss the gym until I get in there and do work. I will finish my workout with some interval training on the treadmill. I am trying to work on learning how to run. Yes, LEARNING how to run. Excited for the next 4 weeks (until my birthday), and see how much I can change my body. I’ve decided not to eat cheat meals (only missing 4.. whoopdedo).. but I will keep fruit in my diet (for the natural sugar), and start baking again 🙂 There has been a LOT of recipes that have looked really freakin’ interesting and I am super excited to try them. I will post my favorites 🙂 Like this one..

Cocoa Crispy Treats =D

Recipe & Picture from Chocolate Covered Katie

(can be gluten-free!)

Recipe inspired by these babies.

  • 3 cups rice crispies (I used gf brown rice crispies)
  • 2 1/2 tsp pure vanilla extract
  • 1/2 tsp salt (I used salted pb, too)
  • 1/2 cup plus 2 tbsp nut butter of choice (For lower-cal option, see calorie link below.)
  • 1/2 cup sticky sweetener ( (I used agave. For low-sugar options, see calorie link below.)
  • optional: 1/4 cup cocoa powder (or your favorite chocolate protein powder)
  • optional: melted chocolate to drizzle over the top

Mix your pb (or other nut butter of choice), sweetener, vanilla, cocoa, and salt. Melt (either in the microwave or stove), then pour over the cereal and stir very well, making sure to coat all the crispies. (For a richer chocolate taste, try subbing chocolate chips for some of the cocoa powder.)  Form into balls or line a pan with wax paper and spread the mixture evenly into the pan. Place a sheet of wax paper on top of the mixture, then press down as firmly as you can. Really press it down! Freeze for at least a half hour before slicing.

 

Enjoy!

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Nutrition FAQ

It’s no longer a 8 week challenge but a 6 week challenge. Yes, fml.
 
Doesn’t matter. It’s all good. It’s like exhausting being fat. No lie, I don’t know how people do it. I am no more no less 5 to 8lbs.. I couldn’t imagine being 50+.. I really hope that whoever does read my blog, understands that you can have whatever you want. If there is a will, there is a way. But it will either take money time or discipline. It’s hard work getting a body your proud of.. whether working out or eating and gaining weight (some people don’t mind being over weight. Too each their own).. I just preach about loving yourself. If you don’t like the body you’re in.. or the person starring back from the mirror.. do something about it. Change it… Work for something you DO want… that you ARE proud of. If not.. either deal with it or keep it to yourself. being negative isn’t good for anyone..
 
I have been receiving a lot of emails regarding weight loss and tips and here is the basic information again. Yes it has been posted before.. but 100 something posts and 100 something followers later.. 🙂 Just for a little recap/update so it’s a little fresh 🙂

liftlikealadee@gmail.com

Here, I am just going to focus on the nutrition part of losing weight, toning ext.. It will get way to complicated and I truly feel that the eating part of this lifestyle is extremely hard to stay focus with and we end up calling it quits after a few excuses as to why you couldn’t eat healthy that day… and trust me.. I have heard EVERY excuse known to man. I don’t really care what it is.. and if you really need to come up with an excuse as some sort of validation for personal reasons, then so be it, but you’re not hurting me. Those excuses mean nothing to me. What you eat doesn’t effect me, remember that. With that being said.. this isn’t easy.. you will need to prepare (or pay extra for it to be prepared for you), and you need to be patient. The years of damage that has been done to the body (of an over weight individual) will not magically disappear over night and this is not one lesson I want to learn the hard way.
 
Below is a list of the foods that should be the only items in your shopping cart. Now you CAN eat. I use to be really bad about carbohydrates in the aspect of thinking they were to blame on weight gain. Now, what a little education does to someone. I recently finished a nutrition class and realized that I was doing more harm than good. I do understand and base most of my nutrition off primal blue prints idea.. with eating like our ancestors, however they don’t allow grains. Now from what I have learned from school I am going to stick with my complex carbs and allow brown rice and oatmeal. It gives me more options (I don’t really care for sweet potatoes).. and they are not processed like whole wheat bread. Anyways, I want it to be known that YOU CAN EAT CARBOHYDRATES! BUT!! Yes there is always a but! You have to use these carbs. You can’t just sit on your ass and expect it not to be stored as fat (a calorie is a calorie no matter if it comes from a protein or a carb or fat… if you over eat it will be stored and cause weight gain). The best times to eat carbs are in the morning hours..1. This way you usually have enough time (from when your up to when you go to bed. Your body burns calories just moving. From eating to brushing your teeth). 2. Your body goes thru a little “fast” when you are asleep and you need to replenish glycogen stores (if you don;t understand anything, PLEASE GOOGLE!).. Another great and should be mandatory time to eat a carbohydrate is after a work out.

What is processed food?

The United States Federal Food, Drug and Cosmetic Act, Section 201, Chapter II, (gg) defines processed food as “any food other than a raw agricultural commodity and includes any raw agricultural commodity that has been subject to processing, such as canning, cooking, freezing, dehydration, or milling.” This definition establishes parameters for the Food and Drug Administration, or FDA, to regulate quality and safety in the food processing industry.

“Despite these benefits, a diet exclusive in processed foods will almost certainly lead to disease. Our bodies are designed to eat natural, raw foods; there’s no doubt about that. Raw foods contain beneficial enzymes and nutrients that are destroyed through processing. Just because a pill contains the “nutrients” of a whole shopping list of vegetables doesn’t mean our bodies get the same benefit as eating the vegetables themselves. Nutrients, enzymes, and other components of the foods we eat work synergistically. We really don’t know how well they work when they’re isolated from each other, or when we ingest synthetic versions.”

“Eliminating all processed food is probably not going to happen for most of us. But we can make better food choices and supplement our diets with missing components. We can opt for the apple over the apple juice. We can choose a baked potato or salad over french fries. We can choose whole-grain bread over the white fluff that is passed off as bread. We can take the time to read food labels. Chances are, if you can’t pronounce it, you shouldn’t be eating it. We can choose processed foods with a very short list of ingredients; the longer the list, the more processing involved, and the more nutrition lost.”

Shopping List:

  • Boneless, Skinless Chicken Breast
  • Tuna (water packed), or White Meat Chicken (water packed)
  • Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
  • Shrimp
  • Extra Lean Ground Beef or Ground Round (92-96%)
  • Buffalo steak (lean)
  • Protein Powder (lactose free)
  • Egg Whites or Eggs
  • Rib eye Steaks or Roast
  • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
  • Top Sirloin (aka Sirloin Top Butt)
  • Beef Tenderloin (aka Filet, Filet Mignon)
  • Top Loin (NY Strip Steak)
  • Flank Steak (Sir Fry, Fajita)
  • Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
  • Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cutsComplex Carbs
  • Oatmeal (Old Fashioned or Quick Oats)
  • Sweet Potatoes (Yams)
  • Beans (pinto, black, kidney)
  • Oat Bran Cereal (watch sugar, less than 6 grams)
  • Brown Rice
  • Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
  • Farina (Cream of Wheat from box)
  • Multigrain Hot Cereal
  • Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
  • Rice (jasmine, basmati, Arborio, wild, brown)
  • Potatoes (red, baking, new)
  • Kashi Low Sugar Cereals (less than 6 grams of sugar)
  • Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
  • Carbdown Flatbread (Wal-Mart)
  • Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
  • Whole Wheat Tortillas (Food for Life brand)
  • Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

  • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
  • Broccoli
  • Asparagus
  • String Beans
  • Black Beans
  • Spinach
  • Bell Peppers
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Mushrooms
  • Pickles
  • Cabbage
  • Sprouts
  • Cucumber
  • Green or Red Pepper
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Squash
  • Spaghetti Squash (my fav)
  • Pumpkin

Fruit

  • Berries (blueberries and raspberries)
  • Lemons or Limes
  • Melons (not watermelon)
  • Grapefruit
  • Apples
  • Dates
  • Grapes
  • Oranges
  • Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
  • No dried fruits, including raisins (loaded with sugar)

Healthy Fats

  • Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
  • Olive Oil or Safflower Oil
  • Nuts (peanuts, almonds)
  • Flaxseed Oil
  • Avocado

Dairy & Eggs

  • Low-fat or fat-free cottage cheese
  • Eggs
  • Low or Non-Fat Milk (eat dairy only occasionally)
  • Non-fat yogurt (look for low sugar only)
  • Fat-free String Cheese
  • Fat-free Cream Cheese
So this isn’t bad is it? You can find some SUPER healthy yet SUPER quick to eat each day. I love stuffed green peppers, and black bean brownies. Below I am going to list a few websites where I wouldn’t be the same had I not found them via the web. They are all saving graces. The stuff these girls come up with is far beyond me but I appreciate it to the fullest. The recipes range from “paleo” to gluten to sugar free recipes (desserts, dinners ext), yet all so amazing. Again, it may take a little extra time in the morning ( I do all my cooking on sunday but yes when I am lazy I go to Whole Foods and get enough food for the day. I only recommend this because I LOVE WHOLE FOODS!!!!!! But it does get costly), but it is all for good purpose. I would hate for someone to actually be hungry.. because yet I get hungry pains (which try drinking eater first. They say your body thinks its hungry but really dehydrated. IF not at least you get a little fuller on water and will either wait a little longer to eat the next meal or will eat less if you do decide to eat).

www.paleomg.com
www.chocolatecoveredkatie.com

I will add more, so check back or watch for future references.

My products and what I use..

I use Dymatize in casein (cookies and cream) and their protein powder (elite gourmet- chocolate) as well.

Myofusion (chocolate) but the ORIGINAL FORMULA not this probotic BULLSHIT- tastes like heaven. So if you can find the original Myofusion in chocolate snag it. You want to drink a healthy motherfreakin chocolate milkshake…heres your chance!

NOT THIS ONE ^ #hateyou

For peanut/almond butters try and find one with almonds as the only ingredient (be advised that these are $5 jars lol).. if you cant do that ingredients should only be peanuts or almonds, salt, and some kind of oil.

PB2 is a great peanut butter “substitute” (I guess you’d call it. It is peanuts in powdered form. WAY less calories and fat.. but you have to either use it in that form, for baking, or add water to make a paste. Tastes great though! They have plain and chocolate flavored.

Nuts ‘N More is a almond butter (they also have peanut butter), but it has whey in it.. so for 2TBS there is 14g of protein!! and it really does taste amazing. They have plain and chocolate in both PB and almond butter as well.

P28 breads– In love. Nothing else I can say. Both items (sandwich bread and bagels) taste great, but the bagels are by far my favorite. It’s bread with 28 grams of protein..yep. and the bagel toasted….so.fucking.good.omg.

QUEST BARS– A “dieters” saving grace!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Not even kidding.. I am totally surprised this isn’t listed first (not that any of these products are in any type of order, it’s just these are AMAZING). They come in a wide variety of flavors and all are amazing, however some taste better warm (like the brownie one.. add some pb HOLY FUCK!).. but they make you smile. *Try to stick with the original line and not the natural ones (the natural ones have more sugar alcohols meaning more empty carbohydrates).

Larabars– These are great but should be eaten in the morning or if you really just need a sweet treat. They are made with dates and cashews or whatever they decide to come up with. My favorite is the chocolate chip cookie dough.

Most of these items you can find on: http://www.muscularinsider.com
The specialty products (like the nuts n more) can only be purchased via their online store.

Making sure you have healthy snacks around at all times is super important. I always get random urges to eat unhealthy (usually when someone brings snacks around, or the smell of pizza masks the room during lunch), and if I have something to snack on or keep my mind at ease, it’ll hold me over.
 
But in the end if you eat something shitty or overeat.. move on. Life is too short to give up altogether because of a few extra calories. Go work them off if they bug you that badly, but youre okay! I promise. Don’t allow food to control you. You are your own responsibility.

My food schedule 101:

I eat an hour after I wake up.
I eat every 2 1/2 to 3 hours.
I eat a carbohydrate only in the AM hours, and after my work out ONLY (Unless its a cheat meal).
I eat a protein in every meal.
I don’t skimp on fats either (but again I don’t track my macros. I become way too obsessed, so I eat when I want).
If I want it I have it.
No processed foods. No fast food. No added sugar products.
Cheat meals are once a week (Cheat MEAL not cheat DAY.. huge difference and a day full of bad eating will set you back at least a week worth of progress… so.not.worth.it).  
 
I am not afraid to eat. If I want something I have it. Everything in moderation is key. You can still live and do the things you want to do and eat the things you watt to eat but you have to be smart about it. If you want to eat extra food or more calories then a normal day just know that you are going to have to work it off or don’t eat it. Unless you really don’t care then you probably shouldn’t be reading this blog in the first place.
I am becoming a little space case and can’t think of anything else that I have been emailed about or useful information.
 
This is what I know and what I know works for ME. I have been a personal trainer for aw file and have trained clients and aided in their weight loss. I know that a calorie is a calorie and a pound of FAT is 3500 calories. You do the math. If you don’t work out and over eat…. yes the pounds will be a packin lack in! And weight gain (unless is muscle) sucks dick!!!!!!!! That and it totally takes more time to take it off as it does putting it on. #smh.
lol.
 
Plain and simple.. stop eating junk, processed and fast food (the ingredients should be wholesome natural organic and less than 10 ingredients if it is so called “processed”).
 
Eat to live; don’t live to eat, every in moderation, and be patient 🙂

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**** yeah.

So I know it’s only Wednesday but I am already excited for the weekend.. Regardless I still have a few days to go, so I suppose I should enjoy now, well.. right now!
 
Well first things first.. Yesterday was officially my first day back (in the gym) in 5 days! It didn’t go as planned but I still felt exhausted after it. People kept staring and my clothes were too tight.. and it was fucking hot.. and I was only getting hotter lol.. So I ended up just doing 3 or 4 shoulder exercises. Went as heavy as I could though.. So that is always a plus. I do want to mention to  jlgentry that I did a mile in just under 14 minutes (granted the first 2 minutes I walked).. but I started getting bad cramps .85 of a mile in lol.. At that point I knew I wasn’t going to handle going for much longer.. but a mile was SO CLOSE!! So I kept going.. Had too ..Pain is temporary –> failure is forever –> failure only occurs when you give up  = Don’t give up.… Right?
 
..any who.. I finished and walked on an incline for the remainder of the time. BUT I DID IT!! haha.. Yeah I could of probably kept going but I was trying to focus on anything but these damn cramps. My right calf started first, which I could handle.. but the stomach cramps are the worst.
 
Besides the gym, I have been doing really good with my eating. However like I mentioned in an earlier post that I am allowing myself whatever I want. I know the consequence.. and if I want it that badly, ill deal with it later. But for right now… it is working PERFECTLY! I am even starting to see my top two abs again (FUCKYEAHWHATUP!) and again, haven’t been to the gym in a week 🙂 So… with that being said I had 2 chocolate chip cookies last night. Lmfao. I was only going to have one but my mom randomly barged in my room and brought 3 more in for dude and I.. (awkward).. but I ate another one but left one (yes.. you read that right.. I LEFT A FUCKING COOKIE UNEATEN! Unfuckingreal. lol). I didn’t really think twice like I normally would. I remember years ago when I was working at  X Sport Fitness.. My mom had made cookies and I ate one.. or two probably.. okay 3 or 4 knowing me.. and immediately I went to the gym to burn it off. Fuck that. Never again do I want to be like that. Talk about hating yourself and I was fucking ruthless.
 
So I wanted to find a healthy PB cookie recipe.. and while I’ve been excited about the weekend and getting back into cooking and baking and shit, I saw on CCK’s blog a recipe for skinny vanilla cupcakes. They looked so cute unfrosted.. see:
 
 
Skinny Vanilla Cupcakes

(makes 9-10 cupcakes)

Or click if you’d prefer: Chocolate Cupcakes.

  • 1 cup spelt flour, or white flour, or Arrowhead Mills gf mix (145g)
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1/2 tsp baking soda
  • 2 tsp ener g powder (or 1 flax or chia egg)
  • 4 tbsp xylitol or sugar (54g)
  • 2 Nunatural stevia packets (or 2 extra tbsp sugar)
  • 1 tbsp pure vanilla extract
  • 1 cup plain or vanilla yogurt of choice (Silk or SoDelicious both work) (230g)
  • 1/4 cup milk of choice (subtract 2 tbsp if using the flax or chia egg) (60g)
  • 3 tbsp coconut or veg oil (can omit, but the cupcakes will be a bit gummy) (36g)

Preheat oven to 350 F, and grease muffin tins. Combine all dry ingredients in a bowl, and mix very well. In a separate bowl, combine all wet ingredients and stir. Pour wet into dry, and mix until just combined (don’t overmix). Cook 18-20 minutes, then let sit at least 10 before removing from muffin tins.

Okayyyy so they still look fanfuckingtastic.. but what about with Reese’s Frosting from CCK?
 
Reese’s Pieces Frosting
 

(Yields almost 1/2 cup)

  • 1/4 cup peanut butter (or other nut butter)
  • 4-8 tsp pure maple syrup (click for a sugar-free alternative)
  • 2 tbsp cocoa powder
  • 4 tsp milk of choice (or more for thinner frosting)
  • 3/4 tsp pure vanilla extract
  • optional: handful of chocolate chips (the “pieces”)

Blend everything (including chips, if using) in a small food processor or Magic Bullet. If you have a bigger processor, it might be best to double the recipe so everything blends more smoothly. Best to store uneaten frosting covered in the fridge.

Or what about making my own cool whip.. Hey have I ever mentioned this before? Leave a open can of full fat coconut milk in the refrigerator overnight.. scoop the clear liquid off the top.. add vanilla.. coconut shreds (if you wish) and stevia..blend.. and there you have whipped cream!!!
 
Now do you see why I am so excited?
 
Oh.. another reason I am excited.. I AM NOW A SPONSORED ATHLETE FOR A NUTRITION COMPANY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
 
Hell yeah.  Will go into further detail a bit later..
 
Life is going and I’m going with it..with a huge (mother) fucking smile on my face.
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Tequila Tuesday!

Okay, no tequila for me.. but for the guys at work it is!

on a different note..

I feel like I had a lot to say (and was excited to say it) but now I don’t remember any of it. Maybe because I am going back and forth with some jerk off via my work email. Told me I have “no right to be answering phones” because in the end of it all, we figured out hes asking the wrong company (us) for money. Now that’s my fault how? lol

Any who FINALLY FUCKING SORE!!! Hell fucking yes! Legs last night were KILLER. Literally shaking, then cramping so I couldn’t go as heavy as I’d like on the leg ext. No big deal. Completed 30 min of cardio though 🙂 Oh! I think the next blog or two is going to be about my eating schedule (macros broken down), but also with all the products I use and which companies ext. I find a lot of cool shit on the internet (because I have nothing better to do), and I shop online ALL day.

The Food Log

9am PBJ Quest Bar
12pm Chopped salad with grilled chicken from Portillos
3pm Chicken and Mix Veggies
6pm Hmmm.. I brought Ezekiel pasta with ground turkey burger… but I don’t know how I feel about this being a pre work out meal.. hmmm…
9pm (Post Work out meal) 1 slice of Ezekiel bread, Greek yogurt, and almond butter
12pm Casein Shake

(Had one last night too. I knew I’d be up later then 9pm lol).

The Work Out

BACK ATTACK!!!

Super excited for back today. I wanted to get it as close to Quad day as possible (you use your back in most exercises pertaining to you hamstrings, so I don’t want to be sore when it’s time to lift them!!)

Focusing on form, and engaging the core. KEEP YOUR CORE TIGHT! If you constantly thinking about keeping your belly button towards your spine, your posture will better and your core WILL strengthen.

Lat Pull down
2x12x70lbs
1x10x80lbs
2x8x90lbs

Unilateral Row
4 sets of 10-12 till failure

Lawnmowers

5 sets
Max 15 reps. Up weight as needed.

ABBBBBBSSSSS (Can’t wait for these babies to be back!)

Recipe of the day:

From ChocolateCoveredKatie’s blog (I love her)!

1 Minute Coffee Cake

For the batter:

  • 3 tbsp spelt flour (or white. For gf: a commenter had success with 1 tbsp rice flour and 2 tbsp almond flour.)
  • 1/4 tsp baking powder
  • 1/16 tsp salt
  • 1 stevia packet (or 1/32 tsp pure) or 1 tbsp sugar
  • 1 tablespoon plus 2 tsp water
  • 2 tsp oil or melted margarine or applesauce (I prefer the oil/margarine, but that’s simply because I’m not a fan of fat-free baked goods.)
  • 1/4 tsp pure vanilla extract

For the streusel: (If you like a lot of streusel, feel free to double all ingredients below.)

  • 1/8 tsp cinnamon
  • 1 and 1/4 tsp sucanat or brown sugar
  • 1/4 to 1/2 tsp oil or melted margarine (once again, use applesauce if a fat-free version is desired)
  • tiny, tiny pinch salt
  • 2 pecan halves (or walnut halves)

(If using an oven, preheat to 330 F.) Combine batter dry ingredients and mix well. Add wet and mix until just mixed. In a tiny bowl, combine all streusel ingredients. Fill a greased muffin tin 1/2 way with the batter (or a ramekin or mug, if using the microwave). Sprinkle on two-thirds of the streusel, then spoon the remaining batter on top. Finally, sprinkle on the rest of the streusel. Cook 12-13 minutes in the oven, or around 1 minute in the microwave. (Microwave times may vary.)

Super fucking excited to try this recipe. I won’t make it till this weekend but for all of you lovies, here it is! This is what I NEEDED!!!! I could eat a whole coffee cake from Corner Bakery. Wow. Let’s google it and actually see the nutrition facts:

One slice of Corner Bakery’s Coffee Cake has 770 Calories 310 Calories from fat, a whopping 108 grams of carbs and 61 grams of sugar. Holy Fuck. And to think I wouldn’t. LOL.. Would not think TWICE about going back for seconds or even thirds. No lie there.

Sad huh? I think when I start thinking about things in a “bigger picture” type way, I see it differently. I have seen myself do this lately with money, but lets keep it weight related.  A pound of fat is 3500 calories. If I were to consume roughly 4 and 1/2 pieces of Corner Bakery’s Coffee Cake, that would equal 3500 calories. Now this isn’t taking into consideration other food you MAY consume, or exercise. So if you eat more after those 5 pieces, and decide you don’t want to work out, watch the lbs add on quickly!

..and to think I use to eat 2 or 3 candy bars in A SITTING! Literally a king size twix, maybe a 500 calorie brownie here, an oreo milkshake there. Holy. Fuck. My mom was right. I SHOULD weigh 200+ lbs. Unbelievable. And now I have to “punish” myself to get where I SHOULD be. I shouldn’t look/feel this way. I feel fucking GROSS!

😦 Subject change please!!!!!!

I like nice people. lol. Honestly, niceness goes along way. I just had to take a car over to alignment a few blocks from here. A little miscommunication and technically I was stranded there. I called Mike to come grab me but he wasnt answering. Ron just told me to go. Like kinda yelled then told me to wait then was like GO GO GO .. okay. So I went. He was like.. youre dropping the car right? nope.. I was by myself.. so the owner was like just take my car (knowing my boss he would of been like, I told you to drop it off.”.. but he really didnt. But see? He didnt need to do that. What a geniunely NICE guy. I miss you guys.. where did you all go?

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