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Being mentally strong..

is just as important, if not more, than being physically strong. Or, its at least, its beginning stepping stone…

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I am a few days out from a few girls and I’s challenge of a 4 week no cheat. Yes, I’ve done it before but I chose to do it again. This time, I understand how even the slightest mention of something satisfyingly saturated, could immediately be followed with singles to the brain that its craving something crazy! I actually think that’s a fact. That seeing something could stimulate the mind to want/ or desire it. Which clearly makes sense. This month though, was tough. I did have a few oreos last night (I don’t know what got into me! they were even in the house for 3 days before I CAVED!!!!), but that was the extent of it. I want to go just another day longer to make up for it. I feel like I cheated. Maybe I’ll do it again one day. However, I have learned my lesson.

Everything in moderation.

I did have a quite an easy time “adapting”.. I kept on making those muffins I posted earlier. All sorts of flavors. This time, I “frosted” one. I found cinnamon cream cheese from laughing cow and KNEW I had to put them together. I should have played with the frosting a bit more, or at least adding another LC wedge. Even so, a few co workers of mine loved them. Hopefully lol. But I enjoyed them. So it was nice being able to eat something that didn’t consist of chicken.

Pumpkin Chocolate Chip with Cinnamon Laughing Cow Cream Cheese and a Greek Yogurt "Frosting". Thinking about adding raisins instead of chocolate chips.. Or... maybe both ;)

Pumpkin Chocolate Chip with Cinnamon Laughing Cow Cream Cheese and a Greek Yogurt “Frosting”. Thinking about adding raisins instead of chocolate chips.. Or… maybe both 😉

My shopping cart for the week. You see the laughing cow over there to the upper right. Clearly a bunch of essentials like chicken greek yogurt unsweetened apple sauce bananas apples eggs ext. The flavored yogurt however, is when I really am craving something sweet. I def always look at the back of the labels and compare how many calories/sugars/protein they have. For being flavored, light and fit brand is a great choice at only 80 calories and 1/2 of the grams of sugar per any other flavored GY out there.

My shopping cart for the week. You see the laughing cow over there to the upper right. Clearly a bunch of essentials like chicken greek yogurt unsweetened apple sauce bananas apples eggs ext. The flavored yogurt however, is when I really am craving something sweet. I def always look at the back of the labels and compare how many calories/sugars/protein they have. For being flavored, light and fit brand is a great choice at only 80 calories and 1/2 of the grams of sugar per any other flavored GY out there.

Ideas to curb those cravings:

Another way to curb cravings, QUEST BARS! Please, whoever is reading this. Please do yourself a favor and invest in these bad boys. They are extremely guilt free with every bite feeling like youre cheating on your diet. I have recently starting baking them and they are A M A Z I N G! Bake at 400 dedgrees for about 7-8 minutes, flipping half way through!

QUEST BARS! Please, whoever is reading this. Please do yourself a favor and invest in these bad boys. They are extremely guilt free with every bite feeling like youre cheating on your diet. I have recently starting baking them and they are A M A Z I N G! Bake at 400 dedgrees for about 7-8 minutes, flipping half way through!

Hmmm.. Yet ANOTHER quest bar. Imagine that.. This one is the Apple Pie. I baked it and..... my lanta it was even better than the Brownie, and that is by far my favorite far hands down.. SO YOU KNOW ITS GOOD! Haha.. and would you look at that.. More cinnamon cream cheese from the Laughing Cow. Lol #addicted.

Hmmm.. Yet ANOTHER quest bar. Imagine that.. This one is the Apple Pie. I baked it and….. my lanta it was even better than the Brownie, and that is by far my favorite far hands down.. SO YOU KNOW ITS GOOD! Haha.. and would you look at that.. More cinnamon cream cheese from the Laughing Cow. Lol #addicted.

I made these twice now. They are sweet potato protein pancakes. Yep. 1/4c whole wheat flour (can use any one if trying to go gluten free), 1/4-1/2 sweet potato, 2TBS brown rice protein powder, 1/4teaspoon both baking powder/soda, 1 egg, and milk (or water) till it hits the consistency of pancake batter. Proceed like normal pancakes. I then layered the pancakes with... YUP! The Laughing Cow CC lol. I had to heat the cheese up just a bit so it could spread more evenly. I added a few more CC to each layer as well. The chocolate I used was 70% cacao, 32 cc per serving.

I made these twice now. They are sweet potato protein pancakes. Yep. 1/4c whole wheat flour (can use any one if trying to go gluten free), 1/4-1/2 sweet potato, 2TBS brown rice protein powder, 1/4teaspoon both baking powder/soda, 1 egg, and milk (or water) till it hits the consistency of pancake batter. Proceed like normal pancakes. I then layered the pancakes with… YUP! The Laughing Cow CC lol. I had to heat the cheese up just a bit so it could spread more evenly. I added a few more CC to each layer as well. The chocolate I used was 70% cacao, 32 cc per serving.

Ooops.. ;P

Ooops.. ;P

 

Back to Road to Ripped progress thus far..

I doubt I will compete in bikini in November but I am going to keep training like I do have a goal in mind lol. I just got done with a work out. I actually worked out this morning at around 730am. The boy was sleeping and I had been up with the puppy going the bathroom since 4am. I could not fall back asleep, so I figured why waste time and creep instagram when I could be doing something productive. I finished 45 minutes of interval training and ended up going to breakfast for my post work out which was nice. I did, just get back from a lifting session though. I took Marley to the doctor and 3 hours later, decided I needed to hit shoulders, or lift s o m e t h i n g. I tried to go heavy but a spot would have been nice. Before I finished 15 minutes of cardio, I took progress pictures.. so hopefully I can get all that put together b speaking of pictures, I need to go to CVS or something to pick up a disposal camera. I want to start photographing clients. I need to track their progress more than just a lousy scale and a huge measuring tape. I want to get serious, especially with everything happening with the “promotion”. I mean, don’t take that the wrong way, I give a shit. Trust me.. but I don’t know. That’s a whole nother story that I don’t think I am ready to write yet. More so, because it hasn’t been taken care of/solved yet, so this is the last place I want to risk my job at/for… haha… Besides, how many people click the link from my instagram account? Though I did delete FB the other day… yes… Don’t miss it though, phew!

Marley always getting spoiled. Turns out she was or is having a false pregnancy. A little scary but nothing as scary as having to leave the room while they cut her nails. :(:(:( My poor baby!

Marley always getting spoiled. Turns out she was or is having a false pregnancy. A little scary but nothing as scary as having to leave the room while they cut her nails. :(:(:( My poor baby!

Sorry, ADD.

Progress. Yes. I feel like, with the meaning behind this post title, that I have become something I have never been before. I am hoping that not only does my body change, but that I do to, inside. I need some light shed upon this dark cloud above my head…

Physically, I stepped my cardio game up. In a few days I will start tracking calorie intake and out (via my Heart Rate Monitor) and see how things play out. I can say though, that I have hit some new highs in regards to weight and I am loving it. I hurt my wrist a bit (got wrist wraps now) trying to go heavy on my vertical press (but was really hurt doing wheel barrels up the stairs and hand stands) and took a few days off from upper body. I couldn’t even do a push up.. However, in the few short days or weeks, I don’t even know when that was, I hit 105lb for 5(ish) reps (more like 3) on the incline. I also managed over 300lbs for about 10 reps on the leg press and 205lb dead lift for 5 reps.

I really like where all this is going.

Justine (my work out partner) trying out the Leg Ext machine a rather different way. Amazing and one of my new favorite exercises.

Justine (my work out partner) trying out the Leg Ext machine a rather different way. Amazing and one of my new favorite exercises.

Just now, after posting this picture, I receive a text from Justine. I feel like we are both on the same path traveling together on this road to ripped, we have played out in our minds. She is a great girl and has the drive of any one else there willing to put blood sweat and tears in this sport. What gets us all, and has everything to do with the title of this post, is that our minds seem to work against us in some situations. Comparing oneself to anyone else is one of them, and something Justine and I both struggle with. The idea that we will just keep traveling the same path with no added benefits sure sounds like hell to me.. but that’s because we haven’t had that positive mind set. Anyone can tell us anything, but until we believe it, its in one ear out the other. This low self-esteem results in constantly pick ourselves apart..

We need to have faith that what we are doing will ONE DAY pay off.. so why not take it ONE DAY at a time and enjoy the ride, instead of wanting to get off and not ride it at all… I for one, love roller coasters.. and although the ups right now aren’t exactly what I would like, I need to finish one ride before I can try another one out. So, I am sticking to this game plan. Justine. We got this. Lets go another 4 weeks top-notch, system in full gear, and after those 4 weeks well reevaluate the plan again? Okay? I promise.. time will tell and trust me, this sport you NEED patience. We all need patience.

Every single one of us.

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I can’t stay on top of this blog if my life depended on it..

It’s 10:06pm and I am tired as hell. I have 4 clients tomorrow starting at 6am, so that doesn’t make me a very happy girl. I love sleep and waking up at 4-5am does NOT get any easier with time… BUT I figured since I wrote last post how I have been on point with writing blogs, that the longer I go without writing the next one makes me look like an idiot. Guess I jinxed myself there lol. It’s really because once again, I have been super overwhelmed. I feel like I can never get ahead and oh would you look at that? I have yet to do anything about anything I am currently struggling with. I just don’t understand. It is like when I use to binge.. you like that? USE to.. Haven’t in forever and do NOT plan on going back to that life (then again, I have yet to compete again so who knows. However, wishful thinking). I KNOW binging would make matters worse, yet I would continue to do it. It;s like the same concept. I bitch about things in my life yet do nothing but bitch. I don’t know. All I do know is I need to get my head out of my ass.

I don’t know where I left off but I do know that I didn’t talk about my weekend which was actually super amazing. Saturday I met the wonderful Vevian (fitalicious_me) from instagram in chicago. I had my boyfriend drop me off and we went to a bar called Old Town Pour House I believe. It was definitely not the sit down and get to know someone type because I could barely hear her but long story short this chick is AMAZING! She started off in the instagram world as anyone normally would but things have skyrocketed for her and I could not be any happier. She flys to people’s houses and helps them create meals that are short of ingredients (the less the better!) and cost wise, next to nothing! She is just beautiful inside and out and has opened my eyes to becoming something better. In the short time that I have known her she has opened my eyes to dreaming big but being proactive about making them come true. She is a true inspiration and I wish her nothing but the best. After a few diet cokes and a girl throwing up on me later, we went to another bar across the street. This one was called benchmark and was even louder than the last. We stayed for a little while and after my boyfriend came we left not long after that.

On our way!

On our way!

The boy and I ended up grabbing food at Maxwell Street in Chicago. Before I go into what I ate this weekend, let me disclaimer the fuck out of it and tell you this was my last weekend to have whatever I wanted. I decided I am going to go without a cheat meal for 4 weeks (just in time for my birthday 😉 Just to see how I look and how I come in. Just a little something I am doing for myself. That being said, I got a double hamburger, a hotdog (which was ok lol) and a side of fries. Their fries are amazing and I could eat them all day. Afterwards, we headed home. The next morning I got his ass up after numerous times (he is NOT a morning person), because I wanted to go to the taste of chicago. Around 12:30 we were out the door. In the car ride there we had planned to visit a friend that owns Dragonfly (a FANTASTIC sushi place) after we strolled the fest. However, we decided to get sushi before the taste (mostly because all I wanted at the taste was ice cream lol) so that’s what we ended up doing. Chi met us there and sat us down. After the waitress arrived to take our drink order he had 4 drinks placed. A peach sangria (amazing), a regular sangria, a mojito and a jack and coke for the man. I literally had a buffet of drinks in front of me.

My favorite was the one on the right. The peach sangria!

My favorite was the one on the right. The peach sangria!

Now I am NOT a drinker. I may have once before but I think its pointless to drink all those calories especially when you can have a delicious cupcake for the same amount. Yes. This is how I think. THAT and because even after these drinks plus another 2 mocasto’s I was sober. It has happened to me a lot before. I will drink 6 shots in 30 minutes, or shotgun this, drink that and STONE COLD S O B E R. Now.. it’s not like I want to get shitface wasted, but not even tispy for all those calories? Yeah, no thank you. Anyways after that, we ordered our food. We got about 4 rolls (imo gimo? is my fave) and a side of BBQ pork fried rice. Yes, we are fat kids inside. Well.. after we ate, and said our goodbyes we sat in the car for about 15 minutes in a straight food coma. Another long story short, we never did make it to that taste….. lol. We headed home and laid around till the food settled. Around 9:30pm we got up and went to Oberweis played a few games of checkers (I won :P) then got a movie (The Call- SUPER GOOD!).. and relaxed for the rest of the night.

Look @ all those drinks! and there was only 2 people sitting there.. haha

Look @ all those drinks! and there was only 2 people sitting there.. haha

SUSHI!

SUSHI!

Considering today is Wednesday night, I will cut all the crap out from the last few days and let you know that I have stayed true to my No Cheat till my birthday promise. I didn’t work out at the gym Monday (I was too exhausted) but I did do a work out at home. Tuesday and Wednesday though, I busted my ass. Tuesday was a leg day (feeling the effects of it as I type this) and today was a shoulder day. Two of my fave. Actually.. Chest day and Back have also become my favorite. Mostly because I have been benching lately and want to see myself bench 135lb. Back, because I have been slowly but surely doing body weight pull-ups and have a goal of at least 20 by either the end of summer, or by my competition (sometime in oct or nov lol. Idk the exact date, all I know is that its about 18 weeks out). So instead of having a weight loss or body fat goal, I want to get stronger* (again, will explain these asterisks at a later time). I can currently squat 135/145 (my body weight), box squat probably 185lb, bench 95lb and only do 3 spull-up (that IS after I do work outs though so I am not quite sure if I can do more when I am at my strongest).. I don’t know. I really want to do a powerlifting competition or a CrossFit one.. something other than getting judged on how my body looks in a bikini. I want more.

My diet has been somewhat challenging. Going through a rough time so I feel like all I do is spend my money on gas, bills and food. I have a diet plan written up but I don’t know if I could afford eating that much. I am trying though.

Today’s Diet looked as follows:
4:30am Quest Bar
7am Banana
9am 1/2 roll up (tons of fiber and protein) w/ 1/2c tuna
1130pm A spinach smoothie with 1/2 lemon and strawberries with 1/2c greek yogurt (this messed my stomach up. I have acid reflux and I need to stop drinking these delicious smoothies)
12pm Shoulder Work Out and 1 scoop of a 2:1 carb to protein shake (Idk if this is a good idea yet)
2:30pm 15 minutes of a fat burning cardio session
2:45pm 1/2c whole wheat pasta, 1/2c ground turkey and 1/2c organic pasta sauce
5pm A pita bread with 2 TBS natural PB (probably more but I had to finish and scrape every last ounce out of it before I threw away that $6 jar of greatness)
8pm 3 small chicken breasts, 1/2c cottage cheese and some broccoli
1045pm Now that I think about what time it is I might go grab some brown rice with ground turkey because reading what I wrote I did not meet any of my needs. EAT TO GROW PEOPLE and I’ll be damnedddddd if I don;t at least try.

Oh and insert 25 almonds and another tablespoon of PB. I REALLY need to lay off the peanut butter for a while..

That was pretty much it. I burned probably around 600 calories during my workout. Here are a few progress pictures:

This was post all that crappy food. I figured it was best to take the first progress picture all water weighted down :)

This was post all that crappy food. I figured it was best to take the first progress picture all water weighted down 🙂

7/17/13

7/17/13

Ahhh.. 6 hours to sleep. Sleep also helps muscles so I better go ;P More later, I promise :*

P.S now it is WAY to late to edit this so I apologize in advance if everything blows donkey peepee.

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@ Home Work Out!

Today was boring. Shoot.. there goes my whole point of trying to make this blog more interesting…

The man came over last night and brought me beef jerky. Remember how I said I was way off my macros for the day? 😉 We ended up just chilling for a bit while I peeled his back. LOL. He got super burnt when we went to Wisco and ended up peeling pretty bad. The weirdo that I am had fun for a few minutes. Afterwards we watched t.v and not too long after the boy got hungry. I really don’t have food to feed him because all I eat is like.. cottage cheese and shit so… that was a no go. He kept taunting me with Taco bell ( I have a weird obsession) but when I feel like I am doing really good in the gym, I don’t like back tracking by eating shitty. Well.. that is till I start eating then its like cloud 9 type shit. But regardless, I kept saying no. More so because I am one lazy maddafaker and didn’t want to get out of bed. Sooner or later I ended up feeling bad. Who wants to feel hungry? So I told him I would go but I wasn’t getting anything. We ended up going to Wendys and I got a diet coke and a baked potato with cheese and bacon. Lmao. Well.. if I was short 100g of carbs, I wasn’t any more.. No big deal. I didn’t feel bad nor guilty so it is what it is. We went to bed shortly after.

Smiling because I am a weirdo taking a picture of his peeling skin..

Smiling because I am a weirdo taking a picture of his peeling skin..

You know it looks good :P

You know it looks good 😛

10:30am Woke up.
11:30am Got out of bed and ate a cup of grape nuts (again, weirdly addicted).
12:15pm Started getting ready for work. Took Marley for a walk and made a green smoothie.
This recipe (more so ingredients) is one of my favorites. All I put was a crap ton of spinach, water, 4 strawberries, a 1/2 of a lemon and blended. I think it’s because it has a sour kick to it that I just love.

1:15-2:15pm Got to work and trained a client. We did lower body and I had her do some jump squats as active rests (we only have a 30 min session), but she had to stop because she was getting dizzy. She had eaten before so that wasnt it. I didn’t think much of it (it’s a ballistic movement. anyone could get dizzy over those), but as we sat down to do some core she started talking about how she gets winded easily especially when her heart rate is elevated. I need to do some research and see what common factors could be the result of this.

2:30pm I had an hour before my next apt, which I thought was a lot longer. I planned to work out but for some reason I mistaken my schedule. No big deal. This week I am taking it easy. Adjusting to being overwhelmed and getting my head straight to really start giving it my all. I want to follow my macros that were given to me and see how it may change my body. I am just interested. Progress is always a fun thing to keep track of. All I know is that I have been 150lbs for a while now (I could care less really.. just wish I was a little leaner. 17% body fat is NOT for me), but I AM getting stronger* (I’ll explain this asterisk in another post).

So for my break I ended up walking to GNC. No, correction, I LUNGED to GNC. lmao. I am not kidding. No, not the entire way but I did over 100 lunges. In front of everyone, store fronts, traffic. I don’t care. I picked up some quest bars (GOOGLE THESE IF YOU HAVE NO IDEA WHAT THEY ARE. SIMPLY PUT, THEY ARE AMAZING). I am super excited to try their raspberry white chocolate that just came out, but went with my go to’s, brownie apple pie and 1 PB&J.

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3:30pm I trained another client.
4-5:30pm I thought I had off so I went in my car to take a power nap. Little did I know that people get emails for their appointments so me not taking someone out of my schedule, they thought they had a session. I get a call from my boss and asked if I was in the gym. I came back in at 4:30 and trained her. She wasn’t mad or anything. She was confused though but so was I. We talked about skipping this weeks session. But no big deal. I trained her and sat back down to realize I had yet another cancellation at 5:30. So I just waited around.

6-7pm I had 2 more clients, followed by 2 more cancellations. Instead of working out (it’s a cluster fuck at this time), I just packed my stuff up and headed to the grocery store.

I picked up some fruit: bananas (post work out), strawberries and lemons (for green smoothie like mentioned above), and watermelon. I also picked up spinach, kale, greek yogurt, cottage cheese and some chicken. Just my basics I guess..

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Afterwards I came home around 8:30 while my mom was making a pizza. It was one of my new favorites (something weird with goat cheese and if you know anything about me you should know that’s weird as hell that I would be eating something that had some weird cheese on it. But, it was amazing). I had a slice (feel guilty? nah, I only had 50g of carbs today ;P), then went up to my room for a mini work out.
I am not really a fan of working out at home. Don’t ask me why because I wouldn’t be able to tell you. I just like the gym atmosphere. However, I really wanted to do upper body since I have been neglecting my shoulders lately.

Picture taken today.

Picture taken today.

So, I came up with this:

8 rounds-

8 push ups
8 (each arm) shoulder presses (25lb)
8 kettle bell swings (25lbs)
8 lateral raises (10lbs)
8 burpees
8 bw squats (squeezing ass at the top)

I don’t know why I did 8. I really had no idea what I was even going to do.. but this here took me 46 minutes. Can you believe that? I stopped a few times but no more than a minute tops.

Total calorie burn: 343

Going to grab something to eat before I head to bed. It’s already 11pm and I just want to crash.

ZZZZZZZZ

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Starting at the bottom..

Once again, can’t keep consistent with this thing. I was busy before but now, holyshitballs I am so overwhelmed. Even more so than last time I said I was overwhelmed..

Bombarded with clients, should be a good thing considering I just recently made a switch to a full time personal trainer.. However it has me suuuperr stressed. Trying to make everyone happy while still taking a decent paycheck to pay my bills.. I’m getting get shit, another pay cut. I suppose we all have to start at the bottom somewhere right?

Other than work, which is still exciting while its overwhelming, I am still taking my wellness coaching class. I have about 2-3 weeks left and a paper to write in a week, which I haven’t started.  I need to sit down once my schedule is “normal” and really start prioritizing my life. The only good thing I suppose I have to write about is the fact that I have stayed consistent with my work outs and “diet”. Like legit consistent and it feels amazing. I don’t have much time to think about “cheating” or any excuse NOT to work out.. I mean I work at the friggin gym! Though.. My last gym I was at before I got transferred over here, many guys actually gained weight when they started at the gym. That surprised me alot.. Considering when I am in the gym setting I am INSTANTLY motivated.. It’s like when I see people working out, I want to workout! Give and take, truly finding my balance one day at a time. 

Other than my work and my work out life, things are still going well. Living paycheck to paycheck (nothing new been doing this for quite some time now), which can be stressful but I am Living my life one blessed minute at a time. 3 days ago marked my boos and I “one year” anniversary (It’s been longer actually but we never set a date or even knew when we started dating. We just.. Well did lol). He got off work a little late but we ended up going to jewel and picked up some food to grill with. We love to grill.. We love to eat 🙂 (I’m his little fat kid at heart. We get down).. Then passéd out shortly after because I had to be up at 4:15am. Yes. 4 in the morning to train clients for 3 hours.. And to think I couldn’t get up that early to even to fasted cardio.. I suppose when you’re getting paid its a little easier 😉

I don’t mind it though.. I think ill be doing that for 3days out of the week. It at least let’s me snag some cardio in before 7am which is helping my progress.  I am just excited for things to get rolling.. My schedule is filling up fast which is a good thing for my wallet.. Hopefully I stay on top of things mentally though, because personal training has a high rate of burn outs. I mean I should know.. Back a couple years ago when I first started pt’ing about a year and half in I was just done with everything. I never wanted to work for a business “middle man” again but seem to have missed this life style a little.. Getting paid crap to change people’s lives, depending on those people to show up in general but the most work comes from keeping these clients on track via their workouts. The amount of money I am gettin paid to go above and beyond for my clients (do you have too? No.. But I believe in personal training. I see and know the value an truly want to help these people) is almost insulting, it is still a HUGE passion of mine and I will express that and continue to prove it.

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