Tag Archives: la fitness

Well hello there..

As you can clearly tell, I haven’t posted in a while. My life has really  changed and I am finding out, slowly but surely if it’s a good thing or not.

The boyfriend and I have each started new jobs. Meaning, we no longer work together. AW was where we met, where we fell in love, where we spent 40+ hours together. To no longer have that has been quite a change. Though, as much as I feared it would become a problem, it hasn’t.. Yet. Okay just kidding. I will stay positive. We did get in a little spiff about something that I found out recently. I don’t really feel comfortable talking about it, mostly because it’s a clear indication that I am insecure as f u c k. Take out feeling insecure (because frankly WTF else is new), I think it just hurt my heart. That being said, he came over last night with sushi (something he’s never done) and we talked about it. I am still not completely over it but I think we came to a conclusion. Not one that I typically wanted only because I don’t want to be a controlling girlfriend. I don’t want to tell someone they can or ‘ do something, because all said and done he is his own person. He is allowed to do as he pleases I just hope that in the end he sees how it affected me and will respect me.

Going back to the whole starting a new job, I now work at LA Fitness. No more 9-5 at a body shop getting treated like shit. No more dead-end job. No more getting taken advantage of and being called stupid on a daily basis. I now have a job where I am actually appreciated. A job in which I love doing. The fitness industry is something that I will be in for most likely the rest of my life. I feel comfortable there. Working no longer feels like work to me. I am helping people change their lives, while I am able to focus on my own goals. I no longer have an excuse of not getting to the gym 🙂

I am a little nervous with how things are run, but I have to understand that just like working at Xsport years ago, this is a business and they expect that you make them money. Hopefully, one day I will be able to work on my own. I don’t like having “goals” and those “goals” just being about money and sales. I honestly love helping people help themselves. It is so rewarding because I know how it was when I was younger. Always dealing with body issues really takes a toll on the soul. I want people to love themselves, get healthy and truly feel happy. I know it is possible and I am working one day at a time to prove that to each person I come in contact with.

Regarding my own training, I decided not to do a show. Not because I am not ready or won’t be ready but more so the money part. Entering a show is quite expensive and right now I took a huge pay cut and can’t afford to compete at this time. Once I get back on my feet it will be a different story but until then I will continue to train like I am stepping on stage minus the whole 3+ hours at the gym. I am working hard, training hard but not as hard as I would need to come competition time. I don’t do more than 45-60 minutes of cardio merely because I don’t want to burn out. I plan on staying lean, eating healthy but enjoying life. I now spend 10+ hours at the gym so I really have to be cautious about how I spend my time. I am definitely looking forward to the changes in my body though, some of which have already arrived. My boyfriend comments all the time on how I am leaning out and the definition in my legs agree too! Loving it!! But like always, always a work in progress and I don’t mind!

Advertisements
Tagged , , , , , , , ,

No negative nancy over here.. finally.

So with all my depressing posts lately I figured I’d switch it up a bit.. Things are going well (besides all my bullshit drama I create for myself) for a change.

My progress at the gym is getting better and better. Probably because the more leaner I get the easier it is for me to stay motivated. I had a long talk with my IG friend Jenna about getting upset when were working out when we feel disgusted with ourselves. I cant tell you how many times I have walked out of the gym, how many times I’ve cried at the leg press or how often I looked in the mirror and instantly became depressed and ruined my my motivation to continue. I’m not exaggerating either.. I have stopped mid set and walked out because my legs looked huge or my pants were too tight and my “muffin top” was noticeable. Then when anxiety sets in it becomes a nightmare and  may or may not turn into a binge that day, but it sure affects my attitude and my self worth. It’s a sad cycle to live, trust me.

However I think I’m over that phase right now ( I say right now because I have been doing this for the last 4 years) because I’m starting to see my progress. My legs are thinning out and I can feel my abs stubbornly trying to show. I have been eating pretty clean but allow myself to steal a french fry from my boyfriends plate or eat a serving of sorbet every now and then just to enjoy this whole process. I’m a sugar fein so giving myself a treat here and there is always nice. ( Speaking of being a sugar fein I allow all types of fruit in my diet I will only cut it out when I’m training for a show. Fruits can have a high carb count and be loaded with sugar but when I get crazy with working out anything whole natural and organic are all allowed).

gf

I posted this picture yesterday on my other accounts and have been asked what my routine is.. So lets take a gander.. Lately I have been doing full body workouts however, I usually split it up by each body part training legs twice (a separate day for quads and another for hamstrings) but the thing that does stay the same is how I lift. I don’t train with a spotter but I try to lift as heavy as I can all the time unless I am super setting to exhaust my muscles (ie doing DB Bicep curls then taking a BB half the weight and knocking out as many reps as I can till failure).

photo 5

I do about 200 weighted lunges a week (again I train legs twice a week so each session I do 5×20 lunges). I squat a lot and as heavy as I can (front squat sumo squat errrythangg). I also use BW squats and lunges as my active testing. Meaning in between reps I’ll knock out 20 body weight squats. I don’t have a rep or set scheme I tend to get unmotivated if I have a goal of 10 and I can’t reach it so I usually always go to failure. If the reps become too easy I up the weight

For cardio I spin (bike) the stair master (don’t hold on!!!!!) and always an incline on the treadmill. Cardio times always change depending on my mood and how hungry and cranky I am however I don’t do less than 30 min (unless I’m super uncomfortable). During contest prep it’ll range from 30min to 2 hours (spilt up into 2 sessions of course).

My “diet”:

My eating is pretty basic. I eat anything whole, natural and unprocessed.

Carbs: Brown rice oatmeal sweet potatoes regular potatoes whole wheat pastas and Ezekiel bread.

Protein: Ground turkey ground beef pork chicken. Any kind of protein rather  regardless of its fat content (everything in moderation).

This is what our date night always consists of... MEAT!

This is what our date night always consists of… MEAT!

Any and all veggies and fruit!

Every Morning I have a protein shake with fruit and flaxseed. On Occasion I add 1/2c oatmeal to the mix. It’s easy convenient and usually tastes amazing (I use Dymatize Iso in Chocolate but currently have Gourmet Whey in strawberry banana and its awful). When I get hungry or about 2 1/2 hours later I will snack on either Greek Yogurt (Brown Cow is great and has the least amount of calories compared to Fage. Calories are important but I don’t count them its just why eat something I can consume for 1/2 of the calories and it tastes the same?). I have 100 calorie packs of almonds (because I could eat nuts all damn day), or maybe a serving of applesauce to hold me over. Next is usually a bigger meal around lunch time. It ranges from WW or Brown Rice pasta and ground turkey to Chicken Brown rice and broccoli. I sometimes get creative and make meatballs or something else but these are super simple to make and it is something I fall back on because I actually enjoy both dishes). Post work out I will have another meal containing protein (I don’t focus too much on the carbs here unless its leg day. Otherwise if I’m in the mood or just a little more hungry Ill eat a piece of E. Bread with PB). However when it comes to Post Workout a carb is SUPER important (its what makes you grow!!), as is protein so I’m sure to take in both. If I am up for more than a few hours after that meal I will consume a casein shake (casein protein digests at a relevantly slower rate which is great while you sleep).

fd

Post Workout Smoothie made with greek yogurt instead of protein powder.

Until contest prep I have 1-2 cheat MEALS (NOT DAYS!!!) a week, where I have basically whatever I want for 1 meal. I also eat a lot of nuts (almonds cashews) and peanut butter on occasion. The thing with food is the less processed the better for you. “Dieting” isn’t fun, but changing your lifestyle can be. Granted I don’t eat out at McDonald’s or consume high amounts of bad fat on the daily (lets face it carbs fat and sugar taste like the devil!) but I do enjoy the foods I eat to maintain the body I want. You just have to prepare yourself first mentality. Start with goals and work towards them and get up and move!

Like here.. shes my motivation.

Like here.. shes my motivation.

The hardest part is starting but you have to at one point right? My motivation comes from feeling uncomfortable in clothing which really puts me to tears. Though I have no one to blame but myself it’s a hard pill to swallow. Don’t be ashamed or embarrassed life isn’t as easy as people make it out to be but once you start seeing progress you’ll get more and more excited to be a healthier you. The rewards of being happy with yourself is a prize within itself

Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Day 46 The journey of a thousand miles begins with a single step.

Woke up at 7am =D Finally.

But never take a bubble bath right when you wake up. I wanted to stay there forever.

830am Vanilla Whey, Mini Banana, 1/2 cup coconut milk, 1TBS coconut shreds, 4 ice cubs. (IN LOVE WITH THIS RECIPE AND ONLY HAVE 2 MORE WEEKS TO ENJOY IT!!!!!) 😦

10am Was already starving, snacked on almonds.

1230pm Went to Whole Foods downtown because I needed to pick up some shit for my boss.

Seriously.. even this dude said something about it.. He has me go pick up shit from random people he  messages on craigslist… Whatever.. So as weird as it was, I said fuck it and and just typed in directions on how to get home.. and before you know it I was on North Ave where the Whole Foods was..

I got 1/4lb flank steak and  grilled cuban mojo (LOL) chicken breast.. $12.00 later.. lol.. So I ate the flank steak in the car headed home.

4pm Munched on some almonds because I am literally starving all the damn time. I need to start drinking more water. Ate this chicken breast from whole foods like stated earlier and it was delicious! 🙂 I took a pic of the ingredients too..

I made the 60 second chocolate cake because I was so needing something sweet and I really didnt want to binge.. I’ve been SOOOOOOOOOOOOOOOOOOOOOOOOO good ❤ ❤ ❤

I finished up part 1 of my homework.. Didn’t take long..  it was a discussion on 3 things we liked from this article that actually had to do with everything that intrigues me lol..

730pm Got ready for the gym..

BACCCK ATTACCCKKKKKK..

8pm Got to the gym.

Started with lat pulldowns.

Back Ext 3×10 reps 45lbs

Single Arm Row 45-60lbs

Underhand Row Maxed out at 120lbs.

30 Min Cardio

 

930pm Went home and made a protein shake. Lol.. I put applesauce and cranberries in it.. lmao.

10-12pm Went out and chit chatted with a few friends. Ate 8 almonds on the way home.

Rest of the night was whatever.. Kinda feeling a lil down in the dumps coming along.. hmmmmmmm weather…always being busy, never actually getting anything done, getting bitched at about my dog, eating late the fuck at night… getting high, needing to change some things in my life, constantly bitching and thinking the world revolves around me, wanting to be a better person, has sudden urges to cry, not depressed, just stressed and thinks crying lets a lot of emotion and fear go. 😦

 

I’ll figure it out.

Goodnight ❤

Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Day 40 FRIDAY’s Blog (WP is not being nice to me).

Day 40. phew… its been 40 days of no processed foods/fast food/anything other then WHOLE foods.. Isn’t that crazy??

&& I am almost 3 months free of smoking as well. YEAH buddy <– simple things in life bring me joy now 😉

930am Protein Shake. Probiotic Myofusion (again, tastes like shit), superblend (macs,hemp,something else can’t remember) and a little bit of coconut oil ice and coconut milk I think.. fuck.. SEE THIS IS WHY I WRITE DOWN AS I GO hahah whatever give or take 50 calories.

10am got to work.

130pm Leftover steak (6oz) and broccoli, a little late on eating today. From here and till 6pm I did have a Lara Bar though because my STOMACH WAS ON FIRE…. wtf is with these hunger pains??????????

6pm Left Work, headed to Whole Foods because I ran out of food and I really wanted chicken for this weekend. Spent $15 on 3 pieces of chicken.

Awesome.

6pm-845pm I was a bad girl. I didn’t eat 😦 I was having a heart to heart about everything and time just slipped away. Car ride home ate a cold chicken breast lol.

930pm  Arrived home.

1005pm Arrived at LA Fitness.

1006pm Realized LA Fitness closes at 10pm. Can’t miss a workout.. or if I did it would just be an excuse.. and its a friday.. and we already know I don’t have a life.. so…..

1015pm Drive to Xsport in Libertyville. Beginning of my little adventure my gas light goes on… Figured I can make it to work on an empty tank I can make it 20 min down the road.

1040pm Arrive at Xsport Fitness. Realize I do not have my debit card nor cash to pay the $10 to get into Xsport.
Call Ashley and ask her if she still works out at Xsport. Hang up.
Use her name to get in.

 

Back Day Today!

 

Started with Assisted Pull ups Supersetted with Lat pulldowns.

110lbs 12reps – 70lbs 10reps
110lbs 12reps – 70lbs 10 reps
95lbs 8 reps – 80lbs 8 reps
95lbs 6 reps – Then some guy sat right behind me. So I moved.

 

To the Single Arm Row.

50lbs 10reps each arm
50lbs 10reps each arm
40lbs 12reps each arm
30lbs 12reps each arm

 

Moved to the Bent Over Row (cables actually).

90lbs 12reps
100lbs 10reps
110lbs 8reps
120lbs 8reps
130lbs 6reps

11pm Realize that my gas light went off, after I already drove 10-12 miles.. and I don’t have any cash on me.

11-1130pm Tell _____ that he might have to pick me up if a reserve tank can go 40 miles. IF not, plan on coming out to LV to help me out lol.

Finish up 30 min on stair master.

1201pm Made it safely and actually got home. Made 6oz ground turkey, 1/2 banana (WHAT ITS MY WEEKEND!!) :):):)

1237pm Finishing blog. Going to bed. SEEEEE YAAAAA. Can’t wait to turn my alarm clocks off ❤

Goodnight ❤

Tagged , , , , , , , , , , , , , , , , , , , , , , ,

Day 26 only cheating myself.

My pants from gap, that didnt fit now fit. Ok they dont “fit”: but I’m wearing them . HAHA.. anyways been pretty busy. I ate 2 cookies last night. I was going to eat more but I feel asleep (THANK YOU GOD SO MUCH). It’s either bc of my period or the fact that I smoked pot. Yes I smoke pot and Yes I am thinking of quitting. Right now this is where I need full dedication/motivation and I don’t think I’m all there yet. I will be, this is a work in progress and I will take it one day at a time.

I should be upset. I’m not. I went almost 30 days without “cheating.” I am SO so proud of myself.

I didn’t even really put much thought into this title, until now. Realizing that I should of put it for (what really is tomorrows blog) but noticing I kind of fucked up today (yesterday LOL) too. The reason I am not emphasizing on my bad days is because the more that I sit there and ask myself why, the more that I feel like I have a problem. I am overcoming it even if I do have one. But I need to fucking learn how to forgive myself. I can’t take back the food I eat (NO ED!), I can only r e s o l v e the issue. Work it off, hate myself for it, or nothing. I would usually hate myself for it AND do nothing. That obvious’y didn’t work. I realize that when or what I do only cheats myself. No one else is going to care so I have to. I have to CARE about myself. If only you were taught these things at a younger age … :/

930am Protein shake

1030am Lara Bar

1230-1pm Whole foods?

2pm Haven’t eaten yet. Not having a good day.

Oh and officially broke the zipper off to these pants.

230pm 1/2 chicken breast

300pm other 1/2 of the chicken breast

Black Bean Brownies Recipe

Nutritional Info: 85 calories, 1g fat, 16g carbs, 4g protein (without optional sugar)

Servings: 9

Description:

Dense, fudge-y and ultra-healthy, these brownies are a great alternative to traditional brownies! It’s amazing how they taste like chocolate and fudge and not beans! Chef’s Notes: Rolled oats run through the food processor may substituted for the instant oats. Use optional sugar if your bananas are still green and not very ripe.

Ingredients:

  • 15 ounces black beans, drained and rinsed
  • 2 whole bananas
  • cup agave nectar
  • ¼ cup unsweetened cocoa
  • 1 tbsp cinnamon
  • 1 tsp vanilla extract
  • ¼ cup raw sugar (optional)
  • ¼ cup instant oats

Instructions:

Preheat oven to 350 F. Grease an 8×8″ pan and set aside. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the oats and pour batter into the pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing. Chef’s Note: if you find these brownies are too soft or too fudge-y, add another 1/4 cup oats or flour.

and I am making this as soon as I get home from Cardio – From ChocolateCoveredKatie (whom I love)..

Pumpkin Chocolate-Chip Pizookie

(gluten free!)

Obviously inspired by the Deep-Dish Cookie Pie.

  • 2 cans white beans or garbanzos (drained and rinsed) (500g total, once drained)
  • 1 cup quick oats
  • 1/4 cup pureed pumpkin (or butternut squash or sweet potato)
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking soda
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 and 1/2 tsp cinnamon
  • 3 T canola oil (or coconut oil)
  • 1 and 1/2 cups brown sugar (You can try adding less sugar, if you’re used to healthy desserts; I chose to use this much because the people to whom I served it are used to “normal” desserts. Also, white sugar will work if you don’t have brown. Also: I know some readers have successfully made my original pie with agave.)
  • 1 cup chocolate chips

Blend everything (except the chips) very well in a food processor. (Blend until it’s super-smooth.) Mix in chips, and pour into a pan. (I used a 10-inch springform pan, but you can use a smaller pan if you want a really deep-dish pie.) Cook at 350F for 35 minutes. Let stand at least 10 minutes before removing from the pan.

If desired, you can top this pie with Vanilla Ice Milk.

&

Vanilla Ice Milk :

  • 1/4 tsp pure vanilla extract
  • very scant 1/16 tsp salt (don’t omit)
  • sweetener (such as 1 stevia packet or 1T sugar)
  • 1 cup almond milk (I used unsweetened Silk. See below for substitution notes.)
  • optional: add-ins such as fruit, peanut butter, or extracts

Mix the ingredients together in 1 or 2 shallow plastic containers. Freeze. (You could also use an ice cube tray.) Once frozen, pop the blocks out of the container (I thaw for 30 seconds in the microwave first) and blend in your Vita-Mix. (If you don’t have a vita-mix, you’ll probably have to thaw longer, but you can still get a yummy ice milk.)

This ice cream—when made with almond milk—has a very light texture (perfect for summer). For a creamier texture that’s more like real ice cream, try using at least 1/4c canned coconut milk (or maybe even creamer?). You can, of course, also sub other non-dairy milks for the almond. But if you do this, play around with the amount of vanilla extract, sweetener, and add-ins. (For example, an already-sweetened milk will probably need less added sweetener.) To make it look like real ice cream, see the “ice cream trick” link at the very bottom of this post.

Nutritional Info:

  • Calories: 40
  • Fat grams: 3
  • Sugar grams: 0

Probably gonna make all this tomorrow.

I passed out last night after I went to Whole Foods and jewel last night. Spent $100. 😦 lol. then came home and literally didn’t really do anything. Just passed out. So I’m writing this today lol.

But for my blogging experience,

Goodnight ❤

Tagged , , , , , , , , , , , , , , , , , , , , , , ,

Day 21 If I have no love I am nothing

One of the most inspiring quotes/pictures I have ever came across ❤

 

I remember days where I thought life was too hard to handle. I pleaded with God to take my life. I have cried myself to sleep. I have been down dark dark roads. I have done things I shouldn’t have, and I have hurt people I shouldn’t of. But as I write this today, just know that I too thought I would NEVER see a brighter day. I sit here though, never BEEN HAPPIER. Yes my life is FAR from perfect, but when you are given the gift of life each day and you learn to love not only yourself and others but the big man upstairs, life changes. Not in a drastic way where people will stop and ask questions or envy you, but in your heart, in your mind and soul where it is needed most. You will wake up each day and say thank you Lord for another day to live through you. And I will live through him. He has shown me that I can get through anything. That I can be a strong individual with so much love and passion for people. I can finally say that I am truly happy 🙂
Have faith in God.
Know that he is with you and will help you get through life’s struggles. He does NOT give you anything you cannot handle.

Nor are you alone.
As lonely as the path your leading down may feel like, just breathe.
Know that you are here for a reason and you have a purpose.

Anything that you need help with, take a second and ask for HELP. It does not mean you are weak, it just means you need guidance, you need to feel like someone has your back. That if you fail, someone will be there for you.

When no one else is there, and you feel the weight of the world on your shoulders. When you beg God to take your life. When you go down the wrong path. When you are suffering.
HE IS THERE. He WANTS to help you. Just put your faith in God.

He is OUR support.

 

8-930am I woke up for church. Made my Myofusion Protein Shake. Waited for my mother to get ready. and we kind of got in a little huff. I was just hot and aggravated. I couldn’t find my garage door opener, and we were on the verge of being late (MY MOTHER DOES NOT UNDERSTAND THE CONCEPT OF TIME). And I HATE being late, for anything!

10am We got to church. I apologized for how I was acting. I hate acting like a spoiled bitch to my mom. I fucking love her more then anything and I do not understand how I have such a low tolerance when it comes to me getting angry. It’s honestly like if I’m too hot (temp wise) that for some reason I am SO annoyed with everything around me. It would almost be better if I just didn’t talk to anyone when I’m pissy. I def need to work on that.

 

So we get to church, this is my first time at this Harvest. I’ve been to Harvest before but this one is a lot smaller but it was cool. As we were singing of course I got all teary eyed. Then when the pastor was talking about a college boy who wrote in for a prayer I like lost it. I started crying and had to get up and get tissues. THEN we went into small groups for about 30 min at the end and the one lady was talking and she had tears in her eyes and as soon as I saw them I started crying again. I have no idea why. I honestly think its because I just want to com fort all these people.

Even here on wordpress I see people struggling and I just want to make everything better. I want to open my arms and my heart for them. It just makes me so sad. Idk. I also think its because I haven’t cried in a while (which I think is a good thing for me lol). I am a very emotional person. lol

 

I know God will not give me anything I can’t handle.  I just wish that He didn’t trust me so much.  ~Mother Teresa

 

Ok.. so that was my little moving experience today. Oh how I’ve learned to appreciate the days 🙂
It’s about quarter to 1. I am going to finish cleaning and my laundry and then I will head to the gym.

Bi’s and Tri’s today. Ugh and a shit ton of core work.

Justina is suppose to come over but she hasn’t texted me and its 1pm already. My weekends usually consist of working out cooking and cleaning and I RARELY find time to hang out with people. I don’t mind it actually. I am trying to FIND and CREATE myself and the world is a dark place with many temptations. Besides I like have 2 days where I have NO schedule and no alarm clock set 🙂

3pm Went and did my arms workout. It consisted of hammer curls, BB curls, skull crushers, bench dips and assisted dips, and sort of a triceps push down. I also did 5 minutes of planks =D

430pm Had a green smoothie and just relaxed a bit. I put greens, mango, banana, fiber and ice. This one tasted a little funky and I think its because I put in a green mixture… Ol well.

605pm Bored as fuck, and being lazy. Justina wanted to come over but she wouldn’t get here till 7, I’m a horrible entertainer, and right now I’M BROKE AS F U C K. no joke. I have $20 till Tuesday AM. NOT COOL. Blame it on online shopping and buying organic food. FML. lol and the fact that I owe 2 GRAND FOR MY MAC BOOK! hahaha but I love it so its allll good ❤

I am going to finish up my blog, eat another meal at 7pm. OH I made parmesan crusted chicken last night and it was dank as shit. My mom loved it. Too bad I’m cutting cheese out of my diet so probably won’t eat that again…. MAYBE.. That and PB (except PB2). Not excited but theres too much shit in it. I’m gonna take it easy tonight. Just like I do every weekend haha.

 

 

Goodnight ❤

Tagged , , , , , , , , , , , , , , , , , , , , , , , , ,

Day 5 Cauliflower Pizza Recipe

9:30am– I switched up my shake for ya’ll. Had the chocolate protein with blueberries and blackberries, flax and fiber. I added more ice to make it colder and it was a little thicker then usual but it was great. I drank the entire shake in about 15 minutes (:

Today I didn’t start work till 10am, so I laid in bed with Marley a little later. I got ready, started driving and realized I had no wallet when my gas light came on as I was turning on the highway.. I then got stopped by a train and finally a few lights later I actually made it to work. Regardless of driving a jeep, 80mph on the highway for 20 miles then another 5-6 miles I made it lol.. phew.. but now I don’t know what I’m going to do because I’m bone dry and moneyless haha .. I’ll figure it out later.. :/

This is her when I had to finally get up. She was so sad 😦

12pm-1pm I’m going to eat 2 Jamie Eason’s Turkey Meat”balls” for lunch. I’ve been drinking COFFEE and I DO NOT drink coffee.. I’m drinking it black with 3 equals to keep my hands busy BECAUSE I AM STARVVVVINNNNNG (yes this is obviously BEFORE I ate lunch lol)

4pm I made steak and veggies last night (DON’T BE SCARED OF RED MEAT PLEASE). I use the steamers in the frozen veggie is because it is So fucking convenient. In most cases you actually get more nutrients via frozen (: Not to mention 1 bag is like 2 meals for me and it takes about 7 minutes to steam and 1 or 2 buttons to push haha.

**BTW My workout schedule has been messed up this week, but it will be the same as what I posted on Day 4 (yesterdays post).. I SHOULD be doing legs today (but since I did them yesterday, obv I wont be doing them today), but today I am actually taking off.. I am INCREDIBLY tired for some odd ass reason. I also really wanna finish my laundry and cleaning tonight. BUT I will post a back workout for all you, or what I would of done (if I just flip flopped the two training days).**

Back is another one of my favorite workouts of the week. When I was training 2 years ago for figure (I know do bikini, WHICH IS SO DIFFERENT), I focused A LOT of back. It can really change how your body looks (v taper, lats, smaller waist, broader shoulders). It overall looks awesome when a girl has a defined back =D.. So here is a basic back workout.. again GOOGLE GOOGLE GOOGLE!!!!! It will be your best friend. Google the SHIT out of fitness and programs and mold them to fit you..

Pullup   

For the most part these are the basic back workouts I complete.

(I don’t normally do deadlift because I did it last night for hamstrings).

Pull Up– Standard dead-hang pull up is grasped with an overhand/underhand/alternative-hand grip.

Then the body is pulled up until the chin clears the bar, and finished by lowering the body until arms and shoulders are fully extended.

Back Raise– Hook your feet under the leg anchor of a back-machine station.
With your upper thighs on the pad and your hands behind your head, initiate the move by forcefully squeezing your glutes, and then bend forward at the hips until your upper body is almost perpendicular to the floor.
Without swinging your shoulders, raise your torso until it’s in line with your lower body.

Inverted Row– Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip.Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat.

Lat Pulldown– Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend your arms back to the top.

Read more at Men’s Health: http://www.menshealth.com/fitness/

Back Muscle Anatomy

There are three primary muscles groups in the back – the trapezius muscles in the upper back, the latissimus dorsi muscles in the mid-back, and the erector spinae muscles in the lower back.

There are several other smaller muscles in the back, all of which will be developed by performing exercises that work the three main back muscles.

7-730pm It’s snowing and traffic was a dumb bitch.. but for some reason I had a super burst of energy and had cauliflower on the mind.. you know who did that……….pinterest…….. lol. Anyways I decided I wanted to finally make CAULIFLOWER PIZZA, and all I have to say is A M A Z I N G. It could not have been better. It wasn’t that big but my mom and I ate the entire thing.. LOL… This is the website (there is actually 2 websited mentioned) I just googled and followed: http://www.chocolatecoveredkatie.com <– Ive seen her before and showed her to a couple of other people before and HOLY BALLS.. SUPER FUCKING EXCITED !!

cauliflower crust pizza

Yield: One 9 to 12-inch pizza (feeds 2 to 3 people)

Prep Time: 25 min

Cook Time: 18 min

Ingredients:

CRUST:
1/2 LARGE head cauliflower (or 2+ cups shredded cauliflower)
1 large egg
1 cup finely shredded mozzarella cheese (or try another kind!)
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt

Toppings:

Whatever your little heart desires. I used cheese and tomatoes (and 1/2 of it had tomato paste).

Directions:

1. Shred the cauliflower into small crumbles. You can use the food processor if you’d like, but you just want crumbles, not puree. You’ll need a total of about 2 cups or so of cauliflower crumbles (which is about half a large head of cauliflower. Place the cauliflower crumbles in a large bowl and microwave them (dry) for 8 minutes. Give the cauliflower a chance to cool.

2. Prepare the crust: Preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with nonstick spray (or use a nonstick surface). In a medium bowl, mix the cauliflower crumbles (about 1 1/2 cups since they shrink after cooking) with the remaining crust ingredients. Pat the “crust” into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.

3. Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. Sprinkle 1/4 cup cheese on top. Add the bacon and pineapple, spreading it out around the pizza. Sprinkle the remaining cheese on top. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.

http://www.recipegirl.com

1030pm I AM SO FULL. So like I said I am pretty excited about the outcome of the pizza. My mom enjoyed it quite a bit and its hard to get her to eat.. She even asked for there recipe and wasn’t kidding either. LOL she’s a really good cook and Im excited she liked it.. The worst part was cutting the cauliflower but other then that it was simple. Any who I snacked a bit when was making this because I was go hungry.. I had 2 turkey meatballs and some peanut butter. Then I had about a 1/2c cranberries …. :(:(:(:(:(:( Extra cardio tomorrow anyone? Lol. My eyelids are getting heavy  so I should hurry up.. Cant wait to sleep in ❤

Tagged , , , , , , , , , , , , , , , ,

ABS: SPOILER ALERT!

THERE IS NO MAGIC PILL!!

Can I be mean for like 2.5 minutes? I’m trying to be a better person and watch what I say (sometimes) but YOU ARE NOT GOING TO GET ABS BY DOING CRUNCHES OR TAKING A DIET PILL! I have dealt with these types of people that were interested in personal training so I could never ask them bluntly, DO YOU HONESTLY FUCKING BELIEVE THAT? You think because your working those muscles, when doing crunches, will just melt felt? You think a $80 bottle of Cellean will undo YEARS WORTH OF DAMAGE? Let’s be real kiddies.

It’s so simple it makes me giggle.

LAY OF THE FUCKING FAST FOOD, THE SUGAR AND THE PROCESSED FOODS ya fucks!!

and I swearrrrrrrr on my life! make any bet you want! that you will see DRASTIC changes that will change your life. EATING better is the “magic pill”. You wanted the super dark secret? well here it is! Abs are made in the kitchen. Plain and simple. I don’t care how hard you work, if your diet sucks so will you. Abs are obviously the number one body part when asked what they want to change if possible, but no one is willing to give up McDonald’s or processed foods. So be ignorant or naive, Id hate to be both.

Melo

^ You think she eats like shit?

But Yes , I need the gym to lose calories, ultimately losing the weight off my abs, but I would only have abs if my diet was on point. Everyone has abs, just most people have excess weight on top of them. So yes some for some people it will be easier to get them pronounced, but this isn’t just a guide to a 6 pack, this is a guide to GETTING AND STAYING HEALTHY.

You can however strengthen your core and make your ab muscles “pop”. I have done crunches in my past but ever since I had a personal trainer at 17 I never did another one. They are a waste of time. I can get better abs without doing ANYTHING then you can with doing a million and one sit-ups.. hmmmm.. wanna use that time for better more useful tricks? Planks.

This is what I am talking about when I tell you guys to do planks everyday.

This Top Picture is of a Front Plank. Minimum Hold for 30 seconds.

This is the side Left Plank, after complete switch to Right Plank (other elbow).

So when you see F/S/S, that means Front/Side/Side.

So this week the hold time is :45/:45/:45.

I also really enjoy and really believe ACTUALLY do something worth doing, is hanging leg raises.. I have done these with new clients and most of them don’t have enough core strength to do so without help so I suggest doing “knee raises” which are obviously easier. You can do this hanging or on the stationary machines.

Listen, all I am saying is do what makes you happy but I am here to say what I know, what I have practiced and it isn’t doing thousands of crunches a day, enjoy the rest of your weekend =D

SO WHAT DID WE LEARN HERE TODAY, KIDDIES?!!!!!

NO MORE PROCESSED FOODS– Abs are made from what you put in your body. TAKE CARE OF YOURSELVES.

Tagged , , , , , , , ,

Alright, lets learn some shit.

(I saw this, took me a minute and now I love this. It’s so true and you and everyone reading needs to understand this. Whether you believe you can or can’t, you are right).

Want to know the basics of a healthy lifestyle?

Today and yesterday have been starters to get things going.. WELL HERE YOU HAVE IT PEOPLE! There are so many diets and tips and tricks out there that they are making this so complicated. Anywhere from paleo to atkins* blahblahblah..  I’m just saying they make it seem like its a secret formula, or if they told you they’d have to kill you sort of thing.. IT’S EASY..well no its not (hopefully you’ll understand) but it’s just mind over matter,  staying active, eating right and finding a balance.

So it’s pretty simple.

  • Cut out ALL processed foods (or eventually, work towards this).
  • Eat every 2 1/2 to 3 hours.
  • EAT BREAKFAST
  • TONS OF WATER & GREEN TEA.
  • Get ACTIVE (MINIMUM 30 min a day).
  • Keep carbs in the AM (unless you workout at night).
  • DO NOT SKIP MEALS!
  • 2 “cheat meals”  per week (More carbs, more fat ext)*

I would assume the problem is your diet.  It’s 70-80% what you eat and only 20-30% how you work out.  5-6 small meals per day.  Your larger meals should be earlier in the day and get progressively smaller throughout the day.  Research what the daily caloric needs are for someone of your height, weight and activity level – then subtract 500.  No bread, pasta, potatoes, rice, sugar or alcohol.  Limited dairy and red-meat.  Lots of veggies, lean protein (tuna, turkey, chicken, fish, etc) and tons of water.  Once you get that formula right, it will only be a matter of time before you see results.

CALORIES IN vs CALORIES OUT

HEALTHY EATING!!!!!

🙂 Down below is what you should have stored in your fridge. Should last you about a week depending if your a guy or not.. Note to guys: whatever recipe I post, usually just double for your portion..

Meghan and I's cart from last season

GROCERY LIST (asterisks denote my highly recommended foods):Protein Options (:

Protein powder (Vegan options available)*** – THIS IS A MUST-HAVE (www.bodybuilding.com has great deals) I recommend whey* for post-workout and casein for night-time.
Boneless/skinless chicken breast*
Lean ground turkey
Canned Tuna (in water)* (they come in packets as well, good for on-the-go)
Tilapia*
Wild Salmon*
Tofu (Vegan friendly)
Plain Nonfat Cottage Cheese
Plain Nonfat Greek Yogurt
Nonfat cheese sticks (for the girls who need quick, on-the-go snacks)

Fibrous Veggie Options (pick at least 3):
Spinach*
Broccoli*
Asparagus*
Kale*
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber

Complex/Starchy Carb Options (pick at least 1):
Old-fashioned Oatmeal (Gluten-free options available)
Quinoa (Gluten-free options available)
Sweet potato
Yam
Whole Wheat Bread (Gluten-free options available)
Brown Rice

Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Safflower oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit

Bananas
Small apples
Small pears

Blueberries

Raspberries
Strawberries
Lemons (for water & fish)

Beverages
Water* – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Mio flavor bottles (sweet and zero cal, you can add to water)
Green tea bags*
Coffee*

Condiments
Balsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia, Splenda or other zero cal sweetener
Sugar-free Maple Syrup
Pam Non-stick cooking spray*

Vitamins
Fish Oil*
Multi-vitamin*

MUFFIN TOP-LESS- ill make a better shout out when I learn how. She actually doesn’t know it but her and another girl actually influenced me the most to blog.. but after seeing mtl and what she wrote I was like.. i have been preaching EXACTLY this for going on 6 years now.. WTF. It  was cool though..

So yes SO OF MY PICTURES POSTED WILL BE SCREEN SHOTS (off my iPhone).. so hopefully I can give credit when nec, but I don’t always have it.. and because I’m OCD like that.. if it’s good information I need to have it lol. blahblahblah i’ll leave either a recipe or just a sexy picture oh actually holy shit GO PATS! 

GO PATS GOOOOO!

Alright so whatever the pats lost. Finished my cheat week with Buffalo WIld Wings.. I love that place. I am thinking about tomorrow and the next three months.. kinda excited.. I’m gonna sleep like a beast, wish me luck!

No name miss fit clothing

* Will post about “cheat meals”.

Tagged , , , , ,