Tag Archives: tips

Simply Shredded – 20 Tips for Torching Fat

20 Tips For Torching Fat: Use These Rules Of Thumb To Help You Get Lean

We’ve compiled 20 nutritional tips to help you burn off your unwanted fat and keep it off.

1. Be Multi-Ogranic

Sure, it’s pricier, but organic beef and dairy are worth the extra bucks. U.K. research shows that organic milk has about 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid (CLA) than cows who ate grain.

Since omega-3s and CLA can both help you drop fat as well as gain muscle, it makes sense to shell out the extra cash for organic cheese, cottage cheese, milk, and yogurt as well as grass-fed beef.

2. Slow Down

When you reach for carbs, choose slow-digesting whole grains such as brown rice, oatmeal, and whole-wheat bread, which keep insulin levels low and steady, and prevent insulin spikes from halting fat burning and ramping up fat storage.

A study conducted by researchers at Pennsylvania State University found that men or women following a low-calorie diet with carbs coming only from whole grains lost significantly more abdominal fat than those following a low-calorie diet with carbs from refined sources.

3. Eat Unforbidden Fruit

A study from the Scripps Clinic (San Diego) found that men who ate half a grapefruit or drank 8 ounces of grapefruit juice three times a day lost an average of 4 pounds in 12 weeks, without changing their diet. The effect is likely due to grapefruit’s ability to lower insulin levels, thereby limiting fat storage. To test the effects yourself, try regularly adding half a grapefruit to a few of your daily meals.

4. Egg On You

Eggs are packed with protein and have been shown to promote muscle strength and mass. Research shows that subjects consuming eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more body fat. We recommend eating eggs for breakfast daily, scrambling three whole eggs with three egg whites.

5. Get Fat

Certain fats particularly omega-3s do not lead to fat gain and can actually promote fat loss.

Eating fat to lose fat seems counterintuitive, but if you keep your fat intake at about 30% of your total daily calories by choosing fatty fish such as salmon, sardines, or trout as well as other healthy fat sources such as olive oil, peanut butter, and walnuts, you can actually boost your fat loss when compared with eating a low-fat diet.

6. Milk It

Dairy products are rich in calcium, which can help spur fat loss, particularly around your abs. This may be due to the fact that calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat burning. When calcium levels are adequate, calcitriol and fat production are suppressed while fat burning is enhanced.

Adding low-fat versions of cottage cheese, milk, and yogurt (Greek or plain) to your diet are great ways to boost protein intake and aid fat loss.

7. Go Pro

A high-protein diet not only promotes hypertrophy (muscle growth) but also enhances fat loss. Researchers at Skidmore College found that men who followed a high-protein diet-40% of total daily calories from protein-for eight weeks lost more body fat than those following a low-fat/ high-carb diet. One reason eating more protein may work is that it boosts levels of peptide YY, a hormone that decreases hunger levels.

8. An Apple A Day…

Apples are a great slow-digesting carb with numerous beneficial antioxidants. One group of compounds known as apple polyphenols has been found to boost muscle strength, endurance, and even fat loss, especially around the abs. While apple polyphenols appear to directly improve the body’s ability to burn fat while limiting fat production and storage, the boost in endurance and strength is helpful as well, allowing you to train longer and harder.

A typical large apple provides about 200 milligrams of apple polyphenols and about 30 grams of carbs.

9. Go Nuts

A study from California’s Loma Linda University reported that subjects following a low-calorie, higher-fat diet (40% of total calories from fat) with the majority of fat coming from almonds lost significantly more body fat and abdominal fat in 24 weeks than subjects consuming the same calories but more carbs and less fat. So be sure to include nuts such as almonds, Brazil nuts, macadamia nuts, and walnuts in your diet.

10. Go Green

The main ingredient in green tea, epigal-locatechin gallate [EGCG), inhibits the enzyme that normally breaks down the neurohormone norepinephrine. Nerepinephrine keeps the metabolic rate up, so preventing its breakdown helps you burn more calories throughout the day.

Drinking green tea is a great way to stay hydrated during workouts, according to a new study in the Journal of Nutrition, which reported that subjects drinking green tea while exercising lost significantly more abdominal fat than those drinking a placebo.

11. Whey Lean

Drinking whey protein as a between meal snack is a smart way to enhance not only muscle growth but also fat loss. U.K. researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein protein shake beforehand. Scientists reported that this was due to whey’s ability to boost levels of the hunger blunting hormones cholecystokinin and glucagonlike peptide-1.

12. Go Fish

As mentioned in tip No. 5, the essential omega-3 fats in fish oil promote fat loss, which is enhanced with exercise.

This is also true for fish-oil supplements containing omega-3 fats. For the best burn, take 1-2g of fish oil at breakfast, lunch and dinner.

13. Add Some Guac

Avocados are full of monounsaturated fat, which isn’t usually stored as body fat. They also contain mannoheptulose, a sugar that blunts insulin release and enhances calcium absorption. Keeping insulin low and getting plenty of calcium is critical for encouraging fat loss.

Try adding a quarter of an avocado to salads and sandwiches.

14. Get Energized

Certain energy drinks have been shown to boost fat loss. University of Oklahoma researchers reported in a 2008 study that when 60 male and female subjects consumed a diet energy drink containing 200mg of caffeine and 250mg of EGCG from green tea extract for 28 days, they lost more than a pound of body fat without changing their diets or exercise habits.

15. Not So Sweet

Even though artificially sweetened drinks are calorie free, drinking too many can hinder your fat loss. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal, so you eat more total calories.

Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat burning and enhance fat storage.

16. Go Even Greener

The majority of studies showing the effectiveness of green tea for fat loss have used green tea extract. One study confirmed that the EGCG from the extract was absorbed better than the EGCG from the tea.

Take about 500mg of green tea extract in the morning and afternoon before meals.

17. In The Black

Green, oolong, and black teas all come from the same plant, but different processing causes black and oolong teas to lose their green color and turn either brown or black. Oolong tea has been shown to enhance metabolic rate due to polyphenols other than EGCG. Black tea may also aid fat loss: Researchers from University College London found that drinking black tea regularly can reduce levels of cortisol, a stress hormone that encourages fat storage especially around the midsection.

18. Be Aqua Man

German researchers have shown that drinking about 2 cups of cold water can temporarily boost metabolic rate by roughly 30%. The effect appears to be mainly due to an increase in norepinephrine.

19. Spice It Up

Hot Peppers contain the active ingredient capsaicin, a chemical that has been shown to promote calorie burning at rest as well as reduce hunger and food intake. Its effects are particularly effective when paired with caffeine-in fact: research shows that the pair can significantly boost fat burning during exercise, Try adding crushed red pepper, hat peppers, or hot pepper sauce to your meals to burn extra calories and fat. If you can’t stand the heat, consider taking a supplement that contains capsaicin instead.

20. Say Soy-Anara To Fat

Soy protein is a proven fat burner. In fact, in a 2008 University of Alabama study, researchers found that guys drinking 20g of soy daily for three months lost a significant amount of abdominal fat.

The effect appears to be due to soy’s ability to decrease hunger levels.

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Day 34 Best successes come after disappointments.

I don’t know what is going on with my wordpress lately but it is not making me happy. I think I should just start writing in my email or something and then just transfer it.. my blogs are always so long and detailed.. Whatever.

It was a good day though, mostly out of the office.
Sister came home, we tricked my mom it was pretty cool.
Binged alittle…. Pot smoking again. WTF. I didn’t eat anything bad. but I sure as fuck over ate my flaxseed “cookies” and had a few too many carbs.. so maybe I should do legs today.. Anywho didn’t really feel that bad last night, except literally. My stomach was so bloated and I felt some arrgravation coming on.. So I didn’t go workout which is completely fine but kinda wish I had..

On to today.. Just have a list of certain things..
Really wanna go to yankee candle one of the best sales is going on..
H&R Block
Mattress store

I need:
Pineapple
Strawberries
Corn
Steak
Zucchini
Carrots
Cauliflower
Broccoli

Also want to do go thru all my clothes and throw out shit I don’t want anymore.. I am such a pack rat..

1030am Woke up
12pm Getting up from being lazy
1230pm ate some chili while I made a pizookie
1pm Ate some of the pizookie
2pm Got ready for the gym
3pm Idk wtf I was doing for an hour
315pm GYM TIME: LEGGGGG DAYYYYYYYYYYYYYYYYYY

So After my little “binge” yesterday and me eating some of this delicious pizookie, I decided to do legs today instead of tomorrow. and Fuck did it feel good.

I feel my legs are muscular as hell, and more cardio will lean them out. I think my legs will be my strong point. Will still keep doing legs 2x per week until further notice 🙂

Deadlifts

90lbs (w/o bar) 10reps
10 BW squats

90lbs x 10reps
10 BW squats
110 (w/o bar) 8reps
10 BW squats

110 x 8reps
no squats

Moved onto LUNGES 😉
I think I actually only did 80 weighted lunges.. and about 50 BW ones…. @ 80lbs 🙂

Super stetted back ext (25lbs) w/ Calf raises (25lbs)

Ended with BUTT BLASTER added weight every set till failure

No cardio

CHIPOOOOTTLEEEEEEEE Only bc I didn’t want to stop home first before I went shopping.. I got 1/2 of the brown rice, 1/2 chicken 1/2 steak guac and tomatoes and sc on the side except I didn’t eat it..

Went to kohl’s spent $100 and came home and almost ran Marley over because my mom wasn’t paying attention.. This isn’t the first time… seriously what is she gonna do if marley gets hit by a car? 😦 Just irritated me a bit.

6pm Finishing up laundry.. Was going to take Marley to the park but I am gonna go tomorrow, dude is being a straggler and he wants to go to some beer fest thing.. lol actually the boys from work are asking me to go, more like telling me I AM going.. but I don’t know.. I think it would be kinda fun haha we will see….

556pm Haven’t gone to the grocery store yet

I really don’t remember much of yesterday lol.. cept that mike got me to go out and thats where a fun adventure begins..

Soo its like 7pm and I’ve been on the fence about going out the first time it was even mentioned to me, so we were just chillen…. then I was like fuck it.. pretty much would of left right there but I was technically running an errand for my mom.. so we had to make a quick detour, dropped my car off I changed my pants, made a protein shake real quick and hopped int he car FOR WHAT WAS 1 HOUR AND 30 MIN!!!!!! AND when we rolled up it was someones house.. I thought it was like something out doors or at a bar or something….. not to mention there are folks from WORK!!! and I already get made fun of for hanging/ talking with mike and I roll up with him.. haha

But always.. let me tell you.. this was DEF a good night..

SO were driving and I pop the bottle of vodka open and take a shot.

I allowed myself 6 shots.. thats it. with Sugar Free Redbull or my diet coke.. so I was actually pretty good.. we listened to music, smoked, I drank lol.. had half of my shots the car ride there… lol but it was fine.. Nikki was there.. it was little awkward.. idk why no one told me she was going to be there.. i wouldn’t of cared I would of just texted her whats up instead of waking in and her just sitting there…. good thing elyse wasn’t there lol that probably would of been a shit show..

Haha this is eric, don’t remember taking this…..

So we sat around drinking.. fucking around.. getting into trouble.. but I am going to end it there and start the whole adventure on the next blog.. since technically it is day 35… haha

 

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Day 6 Blondie Recipe (made w/ chickpeas ;)

So its 9:19am. I AM STARVING already but I decided to hop on the computer for a bit.

So about self discipline and what it means to me. Well, I think I will quote Albert Einstein on this one:

“If you can’t explain it simply, you don’t understand it well enough”.

And well that’s that. I have yet to have complete control.As I’m sitting here pondering answers to this question I looked at the word itself.

SelfDiscipline is the ability to get yourself to take action regardless of your emotional state.

dis·ci·pline/ˈdisəplin/

Noun:
The practice of training people to obey rules or a code of behavior, using punishment to correct disobedience.
Verb:
Train (someone) to obey rules or a code of behavior, using punishment to correct disobedience.
Synonyms:
noun.  order – punishment
verb.  punish – school – castigate – train – correct – chastise

Hmmm.. so self discipline…… and in regards to food? To me?…Oh okay.. so maybe I can explain it simply;

Self Discipline:

“Punishing thy self with thy food” – MC.

That’s the only thing that I can possibly say about any kind of discipline” in my life. I fell off for a bit, and didn’t practice what I preached. Even now, I can see how this is going to be a struggle but as long as I’m h o n e s t, most importantly with myself, I think I can ultimately gain control back.

So lets start with how I ate some wafers last night with some PB.. lol. it wasn’t SO bad but it obviously wasn’t on plan. See? I can admit I fuck up.. and you need to too, because if you aren’t, who will? I mean come on I knew when my clients were lying 95% of the time especially if you don’t see results.. well.. it’s clearly the diet. Doesn’t matter if you walk in the gym or around the house, your body is constantly moving and burning but YOU CHOOSE WHAT YOU PUT IN YOUR BODY! So guess what Ill be doing today………

How awesome would it be to have these stairs… MUST BE NICE!

Anywho on a yummier note, I just fell back in love with http://chocolatecoveredkatie.com..(not that I fell OUT of love I just forgot about her ): I’m gonna try her blondies or the cookie dough recipe today, both made with chickpeas.

Chocolate Covered Katie

Genius Blondies

(makes 15-20 squares)

  • 1 1/2 cups chickpeas (1 can, drained and rinsed) (250g)
  • 3/4 tsp baking powder
  • 1/8 tsp baking soda
  • heaping 1/8 tsp salt
  • 3/4 cup brown sugar*
  • 1-2 tsp vanilla extract
  • 1/4 cup ground flax (20g) (see nutrition-info link below, for substitution ideas)
  • 1/4 cup peanut butter (or other fat source) (see nutrition-info link below, for lower-cal options)
  • optional: 1/3 cup chocolate chips (Not “optional” if you’re CCK!)

Preheat oven to 350 degrees. Blend all ingredients (except chips) until very smooth. Mix in chips, and scoop into a greased (or tinfoil-lined) 8×8 pan. Bake for 38-40 minutes. You want the blondies to look a little undercooked when you take them out, because they’ll firm up as they cool, and you don’t want them to get hard. (Note: you can probably sub any white bean for the chickpeas)

10:24am I STILL HAVE NOT EATEN. Time just slipped away! Darn you chocolate covered lil girl. and I actually do mean that.. I’m not trying to be mean but I would love to know how old she is.. For someone to know all these INCREDIBLE recipes has to be legal right? lol she looks 12.. Sorry.. Maybe that was mean. Anywho.. I need to go grocery shopping.

Don’t mind me I’m just gonna write out my grocery list.

  • Chickpeas (blondies)
  • Oatmeal
  • Bananas
  • Coconut Oil
  • Ground Turkey/Beef
  • Black Beans (black bean brownies 🙂
  • Cauliflower (pizza again 🙂
  • PRECHOPPED tomatoes lol
  • Onions
  • Sweet Potatoes
  • Earth Balance
  • Peppers
  • Brown Rice
  • LF Cheese
  • Blueberries

Darn it.. I swear and this is what I need to get but I know Ill spend a shit ton of money like I always do. The fucking money I spend on eating healthy is fucking stupid. Seriously. and I don’t even shop at Whole Foods for day to day stuff.. I go there for weird items I can’t find anywhere else and there BLACKENED CHICKEN lol….

12:20pm I just made the best shake in the world and finally made kale chips. HOLY FUCK.

  • Go Follow sweetlyvegan.com I know her from Facebook and she is probably the cutest prego chick I have ever seen. She has a cute little blog and she is just darling.
  • http://sweetlyvegan.com/

I saw she posted about a mango strawberry and banana shake and I HAD ALL OF THOSE FRUITS. So I was excited to try it.. and just got carried away. I started with orange juice  (its the weekend!) and 2 TBS L-CARNITINE*  as the liquids, threw in spinach and kale, flaxseed, fiber, a small banana (like seriously the 3 inch ones lol) 3 strawberries and about a 1/3c mangoes. And it was simply amazing.. ran upstairs and showed my mom and she asked if I could make her one.. So I did.. Lol.. I really think the L- carnintine was a great add. It was from GNC lemon ice tea flavor. For all of you who don’t know:

L-carnitine*:

aids in the release of stored body fat, tryglycerides, into the bloodstream for energy. L-carnitine allows the body to burn more fat, save more glycogen, and ultimately boost stamina and endurance. By providing more fat to the muscles, carnitine makes accessible an otherwise unavailable energy source. (Fat + Oxygen + L-carnitine = Energy). http://www.mm2k.com

Eat your greens!

and so @jenn from sweetly vegan posted about how spinach may rid of the calcium and how kale would be better.. well I mixed it all in (she needs it though for her lil one on the way! Wish her well!!) but spinach also has protein in it so figured 1 outta 2 aint bad 😉 So onto the kale chips. Again I just googled Kale Chips  instead of searching pinterest & here is the recipe:

http://allrecipes.com/recipe/baked-kale-chips/

Ingredients

  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon seasoned salt

Directions

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Nutritional Information open nutritional information

Amount Per Serving  Calories: 58 | Total Fat: 2.8g | Cholesterol: 0mg

So I guess I got carried away but I suppose I was just in the mood.. Was going to take Marley to the dog park but it’s not very nice outside. I have some homework I need to get started on and I need to finish up grocery shopping and possibly making those chickpea blondies lol.. I do know that some time soon I need to pick up a vanilla casein protein, chocolate myofusion and I only have a little bit of the L-carnitine left and need a new multivitamin. I swear, I spend so much on supplements lol.

7:48pm haven’t even gone to the grocery store yet. ate some wafer crackers.. I suppose I’m making this a cheat day? lol it again wasnt horrible but its still sugar and I really hope that I can ween myself off sugar and overall diet pops. Ughhh one day at a time! I did however get my room completely spotless and finished some hw. I’m gonna be a bum for the rest of the night and get up early for church tomorrow. Errands will be completed tomorrow 😉

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Day 5 Cauliflower Pizza Recipe

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

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

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

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

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

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

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

Pullup   

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

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

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

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

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

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

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

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

Back Muscle Anatomy

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

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

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

cauliflower crust pizza

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

Prep Time: 25 min

Cook Time: 18 min

Ingredients:

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

Toppings:

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

Directions:

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

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

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

http://www.recipegirl.com

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

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#mind over matter

So I’ve been really into peoples blogs instagrams and pinterest.. Ive been getting quite a few followers and a few people saying I should start blogging.. of course their ideas of my blogging would be a replica of Jenna Marbles.. bitch is funny but I wouldn’t be THAT interesting.. I’m witty but no stand up comedian.. Anyways giving all credit to MuffinTopless because I didn’t write this but this is what a healthy lifestyle looks like.. it will NOT be easy.. it will be hard but once you see the changes your body will encounter, makes up for all the days its hard to squat to piss 😉

Tips on making a healthy, fitness transformation:

  1. Set realistic goals… both small (ie. drink a gallon of water everyday), medium (ie. lose a pound a week) and major ones (compete in a bikini competition).
  2. Get rid of the junk food! Make your own meals from wholesome lean proteins, veggies, fruits and healthy fats. No soda, cookies, chips, crackers, candy, white breads and pastas, fruit juice, sugary cereal, fast food or packaged, processed crap.
  3. While you’re at it.. cut out the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue.
  4. Plan ahead… prepare your meals and workouts in advance, always keep workout clothes, a water bottle and protein powder with a shaker cup in your car so you never have an excuse not to hit the gym. “If you fail to prepare, you prepare to fail”.
  5. Stay positive… setbacks will happen, don’t let your mistakes define you! You’re only a failure if you quit.
  6. Rid yourself of negativity (including the people who try to belittle your healthy dreams and goals).
  7. Track your progress… take before pictures and weekly progress pictures. Also, keep a journal of everything you eat and of all your workouts (including how many reps, sets and weight for each workout).
  8. Be patient… losing weight and getting fit takes time!
  9. Make a motivational posterboard of quotes, pictures, anything that will remind you of your goals and keep it where you can see it!
  10. Ask questions.. don’t be afraid of looking dumb! I asked millions of them when I first started (and still do sometimes!)
  11. Believe in yourself, believe you can do it. “The best way to predict your future, is to create it”.

Body Rock

I’ll write out my grocery list tomorrow, as I’m going shopping for the 3rd time this week. ( I baked a lot of healthy recipes last week).. you’ll see what i eat.. or as I should say, what I DONT eat.. Enjoy and stay positive.

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