Tag Archives: Running

A big pile of Casein.

Happy Hump Day Everyone!

Pretty excited about things lately.. My break up hasn’t been as bad as I expected it to be.. its been more of a blessing rather. Him and I are speaking (I mean come on.. we work together and just plain get along), and are in fact working together to figure things out. It has opened my eyes in many ways. I have learned that pushing people away does more harm than good, and I would rather cherish the time we have together then look for ways to part. It has also taught me that I am my own person. With or without a man in my life, I am still a strong individual with a heart of gold…

and that heart of gold will not tarnish any time soon.

Last night I went to work out rather than spend time at work with the boys grilling and just hanging out. This was for many reasons, but really I needed to get back in the gym. I have been pretty dedicated for the last few days and starting to really enjoy my time in the gym like I once have before. After a semi decent arm workout and a really good cardio session, I updated my email to find a lady by the name of Sue interested in a giveaway on my blog. I emailed back regarding the “terms” and she promptly emailed back. I am not going to go any further into detail but it’s actually pretty cool. I want to offer this giveaway not only to my blog followers but to my twitter and instagram followers as well. So in the next few days, or possibly next week I should have everything up and rolling 🙂

After my session last night, I stopped at jewel for a few things. I have been wanting to make quick and easy meals that could be pre or post work out.. so last night I came up with chicken fried rice. I had the chicken, eggs, and amino soy sauce, so I just picked up some bean sprouts, baby corn and some brown rice (which I didn’t realize was wild rice till I got home.. lol.. nbd).

Made up a couple servings and put away for tomorrows meals, while I tried to do some casein cake thing.. It looks like crap but let me tell you.. it was amazing. I put a scoop of Nuts N More’s chocolate PB in the middle and mixed it all up.. and omg. I HATE the taste of this Dymatize Protein Powder but I was super happy with how this came out. It was like a sticky pancake filled with goodness. It consisted of a scoop of casein, 3 egg whites stirred it together and microwaved for 55 seconds. Added the Nuts N More and microwaved again for about 25 seconds. Here.. here is the goodness:

So, as you can see.. it doesn’t look good, BUT IT FUCKING WAS! hahaha.. and made me love consuming casein again!!

What is Casein protein?

Casein is a slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off. Studies have shown Micellar Casein protein to sustain steady amino acid elevations for an incredible 7 hours. It was shown to offer a strong anti-catabolic effect not noticed with fast digesting whey protein, and actually fostered a much more positive overall net protein balance in comparison.

 

Advertisements
Tagged , , , , , , , , , , , , , , , , , ,

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!

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

**** 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.
Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

The only journey is the journey within..

..and you better strap on (lol), because this is gonna be a bumpy ride.
 
Not even kidding.
 
I was updating pictures, blog posts and emails last night when I spotted a journal I had used while I was training for one of my very first shows. It mostly talks about relationships and how I am feeling throughout the days (pretty much my blog in writing). What I found to be pretty common in the posts, is me trying to understand why I binged like I did. I am still almost lost after reading even what I thought were my triggers, however I don’t really need expect or even want an explanation, but I want to be able to shed light for others. I truly believe the best teachers out there are the ones with experience. Yes, knowledge is incredibly sexy and intimidating, but experience is real life situations turned (hopefully) positive lessons learned.
 
So what I found in common was how much I wrote about food, and how it consumes me more than I consume it (which is ALMOST hard to believe right?)..My mind is constantly surrounded by images of food, when, where or if I’ll eat something, anything or everything. Fitness, weight Loss, anything revolving around my body image, clouded my brain every  s i n g l e day. NOTHING else mattered when it came down to it. With that being said, I believe I will be in the fitness industry/ have a healthy background/lifestyle till the day I die. I am not one that could continue day to day being or feeling over weight.
 
I have been heavy (or what I feel  is over weight and completely and utterly UNFUCKINGCOMFORTABLE!), and I have never hated myself more. Me being/feeling uncomfortable is nothing less than a recipe for disaster aka my main “trigger”, and for someone who wants peace in the world and hates bullying and abuse against animals blahblahblah hippie shit.. I sure practice hate in my heart, against m y s e l f. How horrible. What a SHITTY way of living and I have done this for YEARS. Eating disorder after eating disorder. Tear after tear. This was my life.
I want everyone to know out there that you need to do this for yourself. Please don;t try to drastically change for a boy or girl to get them to like you. Because if you don’t even like yourself I promise you its going to be an upward battle. Stay patient and know that if you wish, this doesn’t have to be forever. Things do change.

So tomorrow is June 1st..

..It marks my 100th post, && 6 Months Cigarette Free

It is also the day I start (just) a 7 day cleanse, 2 and 1/2 weeks till contest prep, and another journey towards Operation Gonna GROW! hahahaha.. No joke. I WANT HUGE LEGS! Okay not huge, but look at Larissa Reis‘ Quads.. O. M. G.. #inlove haha
 
 
Like.. I could cry at how beautiful her legs are. lol.
 
Alright so I am ready to kick some ass. I have a pretty dope support system, and finding ways to focus on being and staying positive. I know my blog has just gotten personal and not fitness related (like it was), but that will all change. This weekend I am going to get organized (LOL.. literally just said I am the most organized unorganized person there is)… ha. That’s it for now. Life has been up and down lately, but I am holding my head up 🙂
 
oh P.S – I’m taking up running too, thanks to jlgentry
Tagged , , , , , , , , , , , , , , , , , , , , , , , , ,