Tag Archives: Squats

Killer leg workout: not for the timid.

Leg workout 7/30/14

140lb leg press with Leg Ext warm up 4 sets of 12-15 (DO NOT USE LEG EXT IF YOU HAVE PROBLEMS WITH YOUR KNEES).
Upped leg press to 190lbs for 2 sets. Kept leg ext weight the same.

Started with Hack squat at 50lbs (1) 25lb each side with a 50lb BB lunge.
Doubled the weight (2) 25’s on each side.
Added (1) 10 to each side.

3 sets total- h.squat was 12 reps (adding weight)
Lunges were 2 sets (14,12 reps) @50lbs. Last set was 30 reps @bw

Leg press. 3 exercises in set. (1) 25 plate on each side.
3 sets of 12-15 reps:

1. Side leg press
2. Single leg press
3. Together (feet high) (yes! 45 rep set)!

Kick backs and sumo squat. K backs= 30lbs (cable). Sumo squat= 45lb DB. Sumo squat could have been heavier, regardless, should have done on boxes to get better ROM.
3 sets of 12 reps k backs, 10 reps s squats.

Smith machine squats (2) 10’s on each side. Super set with box jumps.
3 sets of 12 squats, 10 box jumps.

Exhaustion phase.
7 sets of 12-15 leg ext.

– So I wanted to test this leg workout today. I texted my lifting partner the workout and what I thought was going to be the complete opposite response, I received a “fuck yeah.” It was awesome. I was already dreading it in my head and glad I had someone’s positivity to piggy back off. We work together. Almost balance each other out. Yet when I read that, what I just wrote, realized that’s not entirely true. We work together we’ll yes, however sometimes we are so alike, when one goes down, so does the other. Only thing I can think of while trying to make light of the situation, is that we come back stronger. We pick each other up, in due time. That’s all that matters.

Anywho this ADD chick needs to stay focused…

This work out was pretty exhausting. Since being a trail run, I wanted to push myself but since we didn’t know what to expect, we didn’t go all out beast mode on it. We could have upped the weight on cable kick backs, sumo squat and smith machine squats. As a matter of fact, it sucked but 50lb BB lunge was a tad easy too. Next week (well do a plyo metric workout on Sunday), we’ll complete this routine again, but this time upping the ante a bit.

Everything should be easy to follow. Might want to google the side leg press just to make sure your position is correct. Since you are at an angle, make sure your foot ankle complex is directly inline with the knee. Don’t go to heavy on this one just to make sure you don’t hurt yourself. This was a triple set, and it sucked. But, oh so good.

Advertisements
Tagged , , , , , , , , ,

Tuesday 2/83

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

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

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

My favorite meal!

My favorite meal!

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

Chicken Stir Fry with Aminos

Chicken Stir Fry with Aminos

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

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

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

Chocolate Covered Katie

Chocolate Covered Katie

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

Oatmeal Cupcakes To Go

(makes 24-25 cupcakes)

Adapted from: Cookie Dough Baked Oatmeal.

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

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

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 , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Contest Winners (:

..so there was actually a big miscommunication and since that, I am announcing 5 winners. The winners are listed below however, a good majority of the people leaving responses didn’t leave a full name so I am just copying and pasting what they put. If there is a problem or a question, please don’t hesitate to leave a comment.

  1. Francesca Rodriquez.

  2. Shauna (Obstacle Course).

  3. Blessedwiththunderthighs.

  4. April (16oz of Water Challenge).

  5. Brittany (greenbean).

In order to receive the Heart Rate Monitor, the 5 people listed above need to do 3 things.. Must be following my blog (most important obviously), once that is done, all 5 winners must leave a comment with their city and state. Once all winners follow the above steps I will reply with the email address needed (for slimkicker.com), shipping address will then be taken and prize will be awarded (:

Thank you to everyone who participated and I hope I am blessed with more opportunities to share with my followers, and again thank you to slimkicker.com!

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

A quick peek into my infamous ass workout :)

So.. since I am clearly obsessed with my own ass.. posting it everywhere in which it could be posted, I get a lot of attention… probably because for a white girl, it’s huge.

Well I’ll explain what I’ve done, and am currently doing..

When I train legs, I train them hard. I try to lift as heavy as I can, majority of the time.

My basic movements or lifts are:

Squats
Lunges
Deadlifts
Leg Ext
Leg Press
Plyometrics

I train legs twice a week: Quads, then glutes and hamstrings.

Both leg workouts  I do 5 sets of 20 weighted lunges.  Weight really depends on my mood, but ranges from 20-50lb DB’s (so technically 40lbs-100lbs).

 

**quick update.. I don’t do my basic “movements” in each workout I split one day into Quads, and another into Hamstrings (example, squats for quads, deadlifts for hamstrings). Lunges work both muscle groups therefore I love them.

My biggest trick though, outside of lifting heavy, is body weight squats……EVERYWHERE. I literally squat everywhere (I have been known to do walking lunges while I walk my dog..but this isn’t common).. what is is how much I squat. It is so easy to just knock out 20 reps before I go pee, after I go pee, in between sets, before I go to bed, everywhere.

Another HUGE and important staple to my workout regimen? I EAT.

Yup.. I FEED my muscles.

My post workout meal secret? Carbohydrates.

Moderate-to-high carbohydrate diets provide better energy levels, support muscle growth, prevent muscle break down, and promote faster recovery after training, all of which are vital when athletes are training for size and strength.

Carbohydrates in my current diet:

  • Brown Rice
  • Oatmeal
  • Whole Wheat Pastas/Breads
  • Sweet Potatoes

I don’t count or keep track of my macro-nutrients, been there done that. Frankly I become too obsessed with counting calories and weighing my food, so in turn I keep my foods clean.

I will do another post regarding the importance of carbohydrates (because it seems like I was before, that many people are “afraid” of carbs.. what you should be afraid of is sugar and processed foods), but just wanted to dip into it a little bit because it IS important. EAT YOUR CARBS PEOPLE!!

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

(Paleo) Spinach & Artichoke Recipe

So today is Monday. The day EVERYONE and their mothers promise their going to start the “healthy lifestyle”.. now I am in no way saying this is wrong.. (because I have a thing with starting on the beginning of the week too..).. just pointing out that it’s SUPER common.. Probably why everyone hates Mondays lol. But I love them. Monday marks a whole new week to be productive (my weekends consist of cooking and sleeping), and usually is my Leg Day =D
 
I see so many people giving up, rather giving IN to processed and sugar induced comas because of one excuse after the next.. but healthy doesn’t have to suck (and if it does that’s your own fault).. what I am saying is this lifestyle isn’t hard, but it’s sure as fuck not for everyone (some people don’t care, some people say fuck it after not seeing results after years worth of damage ect)… So do what you can, the littlest things DO and WILL matter.. Choose wheat over white, make your own burger at home, drink diet over regular.. something.. ANYTHING!! It will ALL make a difference, I promise you.
 
Now with that being said.. lets do this guys! Here is a great paleo recipe for the ever so loved Spinach and Artichoke Dip.. Instead of that bullshit you get when you eat out, enjoy it but without the guilt!
 

Paleomg.com

 

(HEALTHY!!) Spinach & Artichoke Dip

Prep time: 10 mins
Total time: 10 mins
Serves: 2-4
Ingredients
  • Version 1 (no cheese)
  • 2 (14oz) cans artichoke hearts (mine were in brine), chopped
  • 16oz frozen spinach
  • 1 cup cashews, roasted and unsalted
  • 2 tablespoons olive oil
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried basil
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper
  • Version 2 (with cheese)
  • all of the ingredients above
  • 2 ounces goat cheese at room temperature
Instructions
  1. Add frozen spinach and artichokes to large saucepan over medium heat and sprinkle with just a bit of salt.
  2. While your spinach thaws and artichokes warm up, pull out your handy dandy food processor.
  3. Place cashews in food processor and turn on. Grind until your cashews become a flour then begin to pour in your olive oil until you get a creamy consistency. Kind of like a super creamy cashew butter.
  4. Once your spinach is completely thawed and it’s all good and warm, drain the excess water from your saucepan and add spinach and artichoke to a large bowl.
  5. Add your creamy cashews and seasons to the bowl and mix thoroughly.
  6. Serve with sweet potato chips or veggies!
Stolen from Paleomg.com….. again… FUCKING love this girl! Super stoked to make this. Seems so easy and I am in love with this dip.

The Food Log

830am Protein Shake (Dymatize Protein, Whole Milk, Strawberries, Hemp/Chia and Flax Seeds).
11am Ezekiel Bread (1 Slice) w/ 1TBS Peanut Butter.
1pm My homemade spaghetti and meat sauce (ground turkey).
330pm Chicken/Beef Kabobs w/ corn and broccoli.
630pm Pre Work Out- 1/2c Oatmeal w/ 1/2 scoop protein powder.
930pm Post Work Out- Protein Shake w/ Oatmeal and 1/2 banana.
11pm POSSIBLY a casein shake =D

The Work Out

LEG DAY– I just decided!
 
The only thing I am sure of is my 100 weighted lunges. I do 5 sets of 20 lunges (weighing from 40lbs to 80lbs).
But I will for sure be squatting, dead lifting and using the Leg Ext (<– fave exercise) fersure.
 
Enjoy guys!

 

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

Paleomg Blueberry Muffins!

Holy crap. I skipped a workout (now have to try to get a workout in the rest of the week.. I do do stupid shit though.. squats in the bathroom, lunges in the middle of the road while the boo and I waited for the cops to leave a house so we could get our car on 4th of July..true story.. but what I am saying is this shit adds up.. you don’t think so but it does*).. and decided that I though I didn’t want to be working out I wanted to do something that still makes me enjoy life just a little bit more. I have been putting all fave recipes in a book, printing out recipes but not making them. So that’s what I was gonna do, bake.

Paleomg.com thank you.

I made your blueberry muffins and I loved them. Although I don’t eat paleo* the ingredients are so simple that I don’t discriminate 😉 and you’ll be thankful I don’t. This are magical. Obviously they have flour and sugar (honey, which is something I wanted to tweak), but these compared to a store bought one its almost dumb to waste all those stairmaster minutes on shit you didn’t need but wanted. hmmph.

Simple Blueberry Muffins

Prep time: 5 mins
Cook time: 20 mins
Total time: 25 mins
Serves: 8-10
Ingredients
Instructions
  1. Preheat your oven to 350 degrees.
  2. Mix all ingredients together in a bowl. If you’re good at baking, you’ll know to mix the dry then the wet ingredients then mix together, but I do all the ingredients together and it works out just fine.
  3. Place ingredients into 8-10 silicone muffin cups in a muffin tin. Or you can use muffin tin paper liners.
  4. Bake for 15-20 minutes. Just keep an eye on it, they will puff up and look adorable.
  5. Eat them and be happy. And merry.

Oh.. btw.. I have never cooked with honey and I wanted to mention something and then remembered something else about the honey.. it made the batter veryyyyyyyy sticky! Not joke that or I fucked up but they still tasted wonderful. I had to hand mix in the blueberries and was still having trouble.  so I made 6 kinda on the bigger side muffins because I only have a 12×12 pan or 6 muffin tin and this batter was ickkystickyy. I also want to try to sweeten it with a different kind of sugar.. organic cane.. blue agave syrup… trial and error 🙂

and I am a dumbass.

I was looking at the directions and read 8-10 .. literally were making these in a timely manner not reading further.. 15-20.. thank goodness I know to stick a fork inside to see how clean it comes out. These didnt after 8 min.. nor 10.. lol haha

But overall fucking great.. here is her pictures of the muffins and heres mine linking back to my instagram account..

Paleomg.com

They were wonderful (:

..and after I go to get the link for the pictures I see a carrot cake muffin.. hmm.. and instead of the cream she uses (or maybe I will).. these are the ingredients for the carrot cake muffins..

  • For the frosting
  • 1.5 cups raw cashews (unsalted)
  • 5 tablespoons Coconut Cream Concentrate
  • 1/3 cup canned coconut milk
  • 1 tablespoon Raw Honey
  • 2 teaspoons vanilla
  • 1/2 teaspoon cinnamon

Yum.

&& as it relate to my fitness life.. I am hanging in there… Not eating as much as I’d like and haven’t been doing enough cardio (on top of weight training) enough to feel “complete” lol. I am still a little soft in areas and have no doubt that will change with a little more plyometric based exercises and/or a little more time on my stairmastermister haaaa!
fuck.

Gotta love the ass that the stairmaster gives me!

..and a shit ton of squats and lunges.

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

Every great dream begins with a dreamer.

Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.

This quote is what I needed. I often find myself googling quotes all the time, and when I find one I like it usually hits hard. June 4 2012, is going to be the start of something great.
I woke up feeling great. Did really good last night but enjoyed someones company and over did the calories again. Though I simply don’t care. Today is where its at.
Marley licked my face to get up, however she waited for me to open the covers and her and I spooned for a few extra minutes 🙂 Gosh I effen adore her. Made it to work on time without speeding (go me!), but sat in my car while I stretched before I had to go waste 8 hours of a beautiful day (except I get to use the computer, score! Hence why most of my posts are posted between 9 and 5 lol).. and so it begins..

The Food Log..

8am Dymatize Protein Shake w/ a multi vitamin powder, PB2 and ice.
11am Ezekiel pasta with Turkey Burger and Natural Tomato Sauce.
2pm Chicken Fajitas w/ extra Veggies.
6pm (Pre Work Out) Protein Shake .
9pm (Post Work Out) 2 pieces of Ezekiel Bread, Greek Yogurt, and Almond Butter.
 ^possibly last meal, if not, casein shake would be what I consume before bed (it all depends how long I’m up for)..

The Work Out..

Didn’t do legs last night (shoot me! lol) but I will DEF kill it today. I am literally fucking STOKED! I for some reason have been driving without music lately and when I put it on I instantly think about putting my headphones in and going HAM!!! (I have NEVER used that expression before, hard as a motherfucker sounds so much better lol)..  So I am just going to copy and paste the work out from yesterday. I also think that I will do some LIGHT cardio (and sauna, hopefully preventing any HORRIBLE soreness lol that I know is inevitable).
Hack Squat
5 sets total 12,12,10,8,8
 Supersetted w/

Wall Sits
5 sets total 30-45 seconds each.

 Front Squat
50lb start, rep till failure
 Supersetted w/ 

Single Legged Squat
BW (BODY WEIGHT) 8-10 reps EACH leg

 Leg Ext
85lbs ^

Yes, I am going to start putting my workouts on the right of the page.. lol. like a boss.
..and to leave you with a WONDERFUL recipe from Paleomg.

Sweet Potato Brownies

Ingredients
  • 1 sweet potato
  • 3 eggs, whisked
  • 1/4 cup Gold Label Virgin Coconut Oil, melted
  • 1/3 cup raw honey
  • 1/2 cup Enjoy Life Chocolate Chips
  • 3 tablespoons Coconut Flour
  • 2 tablespoons unsweetened cocoa powder
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • pinch of salt
Instructions
  1. Time to bake that sweet potato. Preheat your oven to 425 degrees, use a fork to puncture holes all around it, then throw in the oven for 25-30 minutes. (I’m sure you could microwave it, but I like the ole fashioned way. I’m just so ole fashioned)
  2. Once your sweet potato is soft and cooked through, peel off the skin and mash it up in a bowl. And turn your oven down to 350 degrees.
  3. Now add your wet ingredients: coconut oil, honey, vanilla, and whisked eggs to the bowl and mix together.
  4. Then add your dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon, salt and chocolate chips.
  5. Mix well to incorporate all that goodness.
  6. Pour into an 8×8 glass baking dish
  7. Bake for 30-35 minutes.
  8. Let rest to cool a bit.
  9. Eat those b*tches. Try not to eat them all in one sitting. Like what may have happened in my kitchen….oops.

http://paleomg.com/sweet-potato-brownies/

Goals for the week:
  • Make it the full week. Cheat Free.
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 , , , , , , , , , , , , , , , , , , , , , , , , ,

Post Competition: First Day Back!

Oh wow.

Probably should of rethought my first workout and possibly of done something else rather then legs lol. I have been stoked to get back in the gym and sometimes doing legs actually frustrates me. I don’t know what it is but whenever I go super heavy (which is all the time btw) I psych myself out. I really do need to find a spotter or someone to work out with that likes to go HAM! because I am kinda over the whole training people while I work out…. I want a KICK ASS workout 365! Hmmmmm I may possibly look into getting a personal trainer for myself, maybe once a week, just to rev things up.. kick my ass.. ext ext…. It gets expensive but having someone there and pushing you I feel is usually 75% better then being alone. That, and you get some extra knowledge! Personal training is something that requires a lot of information to be studied and I think it possibly will always be continuous. Meaning, since everyones body is different and we experience a lot of daily habits and we are now prone to numerous different types of dieases, that we will always need to continue our education in this field to stay up to par. Personal training isn’t just looking good and copying and pasting each work out for each individual client…. It is more then that (and quite frankly if your trainer doesn’t tailor your work outs, dump em.. no joke).

Ok I have no idea why I just rambled on about that.. which I think was actually about nothing. Cool.

Anywho.

The Food Log:

9am Green Smoothie that tasted like complete dick. I threw in a piece of pineapple and 1/4 of a banana (banana masks ANY taste), and a scoop of strawberry banana whey (didn’t have vanilla), and it still tasted like ass. I think I put too much “green superfood” in……….. but it was disgusting.

12pm 6oz Steak w/ 2oz Whole Wheat pasta with a slice of watermelon and 2/3 grapefruit 🙂

3pm Greek Yogurt

730pm Chicken and Veggies

9-2am– 4 cheese stix and 4 drinks. lol. fuck.

The Work Out:

Hack Squat 3x 90lbs
2x 110lbs

Calf Raises supersetted with Wall Sits

3x 50lbs w/ 30 sec wall sit

Front Squat

3x 10x 50

Planks- Completely half assed them.

Leg Ext

1 x 10 x 80lbs
1 x 10 x 95lbs
2 x 8-10 x 110lbs

Yeah I could NOT walk…. I can only imagine what I looked like.. lol. Today I am just hanging around. Life is started to get back to normal and I am super excited for my adventures in the gym in the next couple of months. I have a feeling I will be in the best shape of my life 🙂 Will start carb cycling after my birthday and actually pretty excited about that too haha! Everything else is kind of whatever. I am trying to get organized and all that shit, however my sister came home from college for a month and completely destroyed my room. I don’t have a place to put my shoes in my closet and for some reason finding a lot of clothes I never wore in the hamper… hmm.. Other then that, just taking life one day at a time. I put on some weight which I am learning to accept each day, but I know in the back of my head that in about a month I will be right back to where I was, and on a better road to being ripped. I will get there. Mark my word.

On to progress pics.. Should I do an entire blog, soley on the pictures or….. hmmmm.. lets see how much room it takes.. I’ll begin to upload the pics… lol… gotta love my procrastinating ass!

Okay I just posted all my progress pictures. You wanna see what I ate for this entire week????? Watch this shit..

Chocolate Dipped Cookie Dough

Buffalo Wild Wings

Driving to meet up for ice-cream.

Patiently waiting…….

COLDSTONE!!!!!!

Oreo filling flavored icecream, with oreos and PB cups ❤

Craving subway? Had 3 cookies too btw.. eat fresh bitches!

Shots @ Tommy’s for a going away party..

Taco Burrito King!!!!

Me all gay like.

Red Mango- Frozen Yogurt with oreo, brownie, and strawberries!

ONE MORE WOD! Check em out! Thanks for the shizzzz ❤

…coldstone……again.. lol same thing but with 2 oreos, a pb cup and a brownie lol.

&& this is what I look like because of this week long food-cation:

Sorry it was a screenshot via Instagram

 

So. As you can see I put on a little big of weight. For the next 4 weeks I will be having one or two cheat meals a week and continue to lift as heavy as I can. It will take me a solid 3 weeks to get back to how I was and I am perfectly ok with that! I have had SO much fun this last week, that the extra weight really doesn’t bother me. However I do continusouly feel like shit when I eat shit (coincidence? I think not). I am so ready for this.

oh btw..

maristheshit @ instagram 😉

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