Tag Archives: shopping

@ 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.

photo 2 copy

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..

photo 3 copy

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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A healthy eater’s guide to the grocery store.

Okay so I stole this from someones blog. I think it was vegan blog… shoot, I may have it saved so I will link it back.. But here it is guy’s.. a guide to how you should grocery shop.. so LISTEN UP! IT IS NOT THAT HARD PEOPLE!

*THIS IS A LIFESTYLE (yes my competition diet is getting a little bit crazy, but I eat WHOLE ALL NATURAL foods..)*

Produce

You know you’re doing well if you spend about two thirds of your shopping time and money in the fresh produce section. You almost can’t go wrong here, as long as most of what you’re getting isn’t in packages.

  • Should you go organic? If you’ve got the budget for it, sure, but you can stretch your dollar by just getting organic varieties of the “dirty dozen.”
  • Greens are good. While I think the currently-fashionable slamming of iceberg lettuce is a little unfair, it’s good to mix it up with some darker, more vitamin-rich leafy greens like arugula, spinach, kale, collards, or even simply romaine.
  • When you can, get produce that’s local. (A farmers market is a better bet for this than the store.) This way you’ll be less likely to get mass-produced, pale, vitamin- and nutrient-devoid stand-ins for the real thing.  Fruits and vegetables lose a lot of their nutritional goodness within a few days of being picked, so the closer to the source and the less time your food spends in the back of a truck, the better.
  • Get a mix of fruits that you’ll enjoy snacking on, or even eating after a meal for dessert.

Grains

Recently there’s been a strong anti-grain (and especially anti-wheat) vibe in the health community, due probably to the popularity of the Paleo diet. I’m still on board the grain train; but I agree with my friend and vegan dietitian Matt Ruscigno that while they’re good, we eat too many of them.

If you’re not careful, it’s easy to eat some form of wheat in every single one of your meals — bagels, cereal, pasta, bread, snacks, desserts.  Don’t do that.  As long as you don’t have a wheat allergy or Celiac’s, it’s fine to eat wheat (or ideally a good mix of grains), just not all the time.

  • Get whole-, brown, or sprouted-grain versions of any grain-based foods you buy, rather than refined whites which have been stripped of their nutrients and the fiber that serves to tell you that you’re full.
  • Most any grain can stand in for any other in a basic recipe.  Don’t be afraid to try alternatives like quinoa (technically a seed), bulgur, spelt, barley, millet, and many others.  Same goes for flours made from these.

Oils

There’s a lot of argument over what the best oil to use in your cooking is.  One thing I’ve noticed with this blog is that no matter what oil I include in a recipe, someone will ask why I used that particular one, since it’s unhealthy.  (Some people, like Dr. John McDougall, advocate eating no oil, since after all, it’s not a whole food.)

Personally, I use olive oil for salads and low-temperature cooking, and coconut or grapeseed oil for higher temperatures.  Watch out for highly processed and heated oils, like most nondescript “vegetable oil.”

Whichever oil you choose, go easy on it.  It’s not a whole food, it packs a lot of calories into a very small space, and it loses a lot of its nutritional value when heated.

Condiments and snacks

As long as you’re consuming condiments in relatively small quantities, I see no problem with continuing to eat most of the ones you enjoy.

The big thing here is to check out the ingredients list, and make sure you recognize them all and that as many as possible are whole foods.  Look out for high-fructose corn syrup, which is anything but whole, and appears in countless condiments. And since many will contain oils, look for those like what I’ve mentioned above.

Check the sodium content too, since prepared foods can be the source of a huge amount of salt.  Preparing condiments yourself will help tremendously, so find recipes for salsa, hummus, baba ganoush, barbecue sauce, and others, and make them yourself.

And while we’re on the topic of salt, opt for sea salt over processed table salt, since it delivers many nutritious minerals other than sodium, and less sodium as a result. Vegan ultraman Rich Roll, in his excellent cookbook Jai Seed, helped me feel much better about loving salt and using so much in my food.

For snacks, the same principles apply: Look at the ingredients and make sure they’re whole foods, and watch out for salt and processed oils.  Whole, raw or roasted nuts are the best thing you’ll find in the snack aisle.

Meat and dairy

Since I don’t eat meat and dairy, I’m not the one to tell you much about how to choose them.  I believe you can be healthy and consume small amounts of them, but not the amounts and factory-farmed types that most Americans eat every day. (The idea of meat, especially fish, as a side dish at a few meals a week is one that would appeal to me if not for the ethical considerations.)

****** I LOVE RED MEAT! ANY kind of cut, lean ground turkey, fish (any kind, Idk because I hate fish), tuna, and don’t forget a whey protein, and eggs.

For dairy, keep in mind that skim or low-fat products are not whole foods.  As Michael Pollan points out in his In Defense of Food, when the fat is removed from dairy products, your body’s ability to absorb the vitamins and nutrients in them decreases. In addition, when you take away the fat, you increase the relative portion of the food that contains casein, the protein that’s primarily blamed for dairy’s link to cancer in The China Study.

So if you’re going to eat dairy and you’re on a major calorie restriction, I’d recommend whole-fat versions over those that have the fat removed.

Drinks

There’s almost nothing good in the drink aisle of the grocery store.  (Coconut water and some natural sports drinks have their place, perhaps.)

Drink water. If that’s boring, add some lemon or lime juice. You’ll eventually get used to it.

A few more guiding principles…

For the newcomer or born-again healthy eater, I know of no better source of guidance than the aforementioned Michael Pollan. Pollan is not a vegetarian, and his whole-food-based, local, sustainable approach to eating is adaptable to a variety of ethical and health viewpoints.

What I find most appealing about Michael Pollan is the simplicity of his approach, and the resulting ease of applying his rules.  Start with Food Rules for a quick understanding of all that he teaches, then move on to In Defense of Food for the “why’s.”  A few of his most useful rules-of-thumb:

  • Buy foods that are made with five ingredients or fewer.

  • Don’t eat anything your grandmother or great-grandmother wouldn’t recognize as food. (Go-gurt?)

  • Eat only foods that will eventually rot.

  • Eat all the junk food you want, as long as you cook it yourself.

^^ Annoying?  DON’T CARE.  MEMORIZE THIS SHIT!

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Day 55 I couldn’t wait for success, so I went ahead without it.

THE WORKOUT

HAMMIES ALLLLLL DAY!

Was going to start with deadliest but some dbag.. once again, held one of the racks with his bag and didn’t come back till AFTER I was done.. so, started with

Step Ups 

30lb (DB, 60lb total) x 10 reps (each leg) x 3

Lunges 30lb (DB each) x20reps =

100 TOTAL LUNGES.. AGAIN!

Calf Raises

45lbs x 12 reps x 3

5Min Planks

Back Ext 

45lbs x 8 reps x 4

Day 55 In Pictures

  1. Breakfast shake (you guys should know whats in them by now) 😉
  2. Progress.  Legs are thinning out.
  3. Supersetted Legs today.
  4. Chipotle. YUM.
  5. Shopping for Sperrys @ Footloose in Deerfield. The guy brought out TEN boxes haha..
  6. No one has my size, and they are sold out. Everywhere. 😦
  7. Me doing my Nutrition HW.
  8. Ground Sirloin, Sweet Potatoes, and Broccoli.
  9. My “cheat”.. that BBQ sauce has a lot of sugar in it.. lol

 

Today was a good day. Started with a great leg work out.. Caught some guy starring and I made it obvious that I caught him and he didn’t care, he just kept starring. Weird. After that I went to lunch, then headed to a boutique to return shoes my mom got for me. I spent WAY to much time and fell in love with WAY to many things. I actually had to call and return a pair of shoes that were being shipped as we speak, because I found out the size was going to be to big (I tried one on at the store and the size 8 was too big), Zappos made it really easy though to have the product shipped and back to me on Tuesday. SCORE. Came home and showered finished eating and took Marley out then finished with a spray tan at quarter till 5. Now I am just going to chill, do some laundry and some hw and call it a mother fackin saturday night 🙂 mmmmmmm

* The last picture was my “cheat” lmao.. I only ate half…. but then woke up hungry (bc I had skipped my last meal bc I passed out, and ate the other half lol.. yes I will do 2 cardio sessions tomorrow… you know that BBQ sauce has a shit load of sugar in it!!!!!!)

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