Tag Archives: wellness

Chia Seeds.

In my eyes I’ve failed miserably. Won’t go into much detail but I’m past uncomfortable weight wise. It’s time to get my ass in shape. Literally.
From the late night cat fishing bar food to the donuts I ate on our 3 hour car trip back.. or our spot at buffalo wild wings.. I’m no where near how I want to look.. but I think this part of my life has been given to learn patience acceptance and to learn to live it.

Didn’t get up early to do cardio.. had a little mishap with leaving car keys inside the car this morning but no biggie. Took a little longer then expected and didn’t even manage to get them out lol but I was able to make a protein shake with the samples I bought online (metobolize nutrition is the brand). I wanted to try out the flavors before I spend another $50 on a jug of protein and yet so far I haven’t tried any flavors I liked.. the chocolate cake was crap, so was the banana creme. Only one I am looking forward to is the peanut butter cookie one 🙂

So I had the protein shake, brought a sweet potato left over steak from last night, some greek yogurt and Ezekiel bread with PB.. I am usually good with eating every 2 1.2 to 3 hours but with the weather being so hot and me not feeling good I skip a meal at work 😦 which is no bueno.

On another side note if anyone actually reads this is EAT YOUR CARBS! I am no longer afraid of them like I once was.. As long as their GOOD carbs (unprocessed unrefined NATURAL).. Sweet potatoes, Brown Rice (cakes, rice and pastas), Whole Wheat (pastas and breads <– first ingredient HAS to be whole wheat).. and as long as you USE them (being inactive eating healthy could still catch up to you.. a calorie is a calorie).. you’ll be fine. If you want to tone, lighten up on the carbs but don’t take them completely out of your diet! Pleaseeeee don’t. Take out fruit before you take out carbohydrates.

Back to me.. obviously..

MY BIRTHDAY IS IN A WEEK!!!!!!!!!

Excited but not. I don’t know lol. Taking it one day at a time. Hopefully I get my head out of my relatively large ass and will get my shit together soon.

Now here is a little online find.. Chia Seed Recipes.. Everyone always asks where I put chia seeds.. mine have always been in my protein shakes.. but clearly there’s more to them then just blending them away..

Chocolate Chia Protein Pudding

Ingredients:
Serves One

1 1/4 c. almond milk (or milk of choice)
1 scoop chocolate protein powder
1 c. frozen strawberries
1/2 frozen banana
1 tbsp. cocoa powder
1 tsp. xanthan gum (optional – adds thickness)
1 tbsp. chia seeds (plus more for garnish)
1 large handful fresh spinach

Directions:
Pour almond milk into blender and top with remaining ingredients. Blend on high until smooth, thick texture is achieved. Pour into a bowl, garnish with chia seeds and enjoy.

Chocolate Peanut Butter Cup Protein Pudding.
Full of healthy fat and protein, this creamy, peanut buttery pudding has some serious staying power and tastes like an indulgent dessert.

Ingredients:

2 tbsp. chia seeds
½ c. milk
2 tbsp. peanut butter
½ scoop chocolate protein powder

Directions:
Combine chia seeds and milk and let sit for about 15 minutes, until mixture begins to thicken. Stir peanut butter into chia seed mixture. Stir protein powder into chia seed mixture until fully combined.

Peanut Butter Banana Chia Seed Roll Up
This roll up is the perfect breakfast for those on the go! With no cooking or time-consuming prep work involved, a wholesome breakfast is served in two minutes flat!

Ingredients:
Serves One

1 whole wheat tortilla
1 ½ tbsp. peanut butter
1 banana
½ tbsp. chia seeds

Directions:
Spread  tortilla with peanut butter. Place banana on the one side of the tortilla and sprinkle with chia seeds. Roll tortilla and banana until the banana is completely wrapped in the tortilla. Enjoy!

Banana Bread Chia Seed Mini Loafs.
The addition of banana to these mini loafs makes them both moist and flavorful. Bake two mini loafs and freeze one for later, or give one to a friend or coworker to share the love!

Ingredients:
Makes 2 full mini loafs or 3 smaller loaves

¼ c. whole wheat flour
1 c. all-purpose flour
½ c. sugar
¼ c. brown sugar
½ tsp. baking soda
½ tsp. cinnamon
¼ tsp. salt
1 tbsp. chia seeds
1 egg
1 ½ ripe bananas, smashed
¼ c. canola oil
1 tsp. vanilla extract

Directions:

Preheat oven to 325 degrees and spray two mini loaf pans with cooking spray. Beat sugars, egg, oil and vanilla extract in a large bowl. Once sugar mixture is combined, beat in bananas. In a separate bowl, combine flours, baking soda, cinnamon and salt. Slowly beat flour mixture into sugar mixture. Beat in chia seeds. Pour batter into two loaf pans. Bake for approximately 40 minutes, until the tops of the loaves are light brown.

Chia Seeds.

Benefits of Chia Seeds:

  1. Helps Stabilize blood sugar and reduce junk food cravings – Remember the picture of the gel around the chia seed in our picture above? The gel forming is due to soluble fiber in the chia. In your digestive system, this gel actually slows down the conversion of carbohydrates to sugar, thus helps to stabilize  blood sugar. By eliminating the peaks and valleys of your blood sugar, you get a more consistent energy level and reduced cravings.
  2. Help your concentrate and improve your mood- Chia is an excellent source of Essential Fatty Acids, which are critical for concentration and other brain functions.
  3. Energize now, Sustained energy later! -Chia has great nutrients like proteins, essential fatty acids, antioxidants, and fiber, and complex carbohydrates to energize you. Chia can provide good stamina and energy over time due to its slowing of the sugar conversion mentioned in point 1. In fact, it has been called the runners food and was used by the Aztec Indians for long distance runs and endurance.
  4. Fills you up – Chia seeds actually swells in water and help to make you feel full and potentially eat less. Take a look at the chia seed picture again and see how much each seed actually swells in just a ew minutes
  5. Lower your cholesterol and heart health – Remember what is causes chia to swell in water? Chia is high in soluble fiber. Soluble fiber has been shown to help lower cholesterol.
  6. Digestive Health – Chia has both soluble fiber (which forms the outer gel), and insoluble fiber. Both types of fiber are healthy for the digestive system. The insoluble fiber helps cleans the intestinal tract. The soluble fiber can act as a probiotic and help feed the good bacteria in your digestive system.
  7. Help build lean muscle mass – Chia is high in protein and helpful in a weight loss or muscle building diet. It is even low-carb and vegetarian.
  8. Get Better nutrition from other foods – Remember the gel in point 1? Well, by maintaining the proper level of hydration and electrolytes in your stomach you actually optimize your bodies ability to effectively absorb other nutrients. Also. the essential fatty acids in chia help the body emulsify and absorbs the fat soluble vitamins A, D, E, and K.
  9. Build strong bones – Chia not only contains calcium, but it also contains the trace mineral boron, which speeds the rate at which calcium is absorbed and utilized by the body.
  10. Healthy nails, skin, and hair – Remember that chia seeds are loaded with over 60% essential fatty acids? Not only are they good for your mental clarify, those same essential fatty acids help skin, nails, and hair grow strong and healthy. They are also a great source of protein, which is essential to grow healthy hair, nails, and skin.
  11. Maximum hydration – Chia is said to help maintain hydration which can be helpful for endurance athletes. Pre soak chia seeds before your workout and consumption.
Stolen from NutritionTalk.com
Advertisements
Tagged , , , , , , , , , , , , , , ,

If what you’re doing is not your passion, you have nothing to lose.

Agenda for Monday:

9-5pm Work
530pm Back Work out with Taylor @ X Sport in A.H
7pm Yoga

Marley’s Agenda for Monday..

Me leaving the house today.. I forgot my lunch box and gym bag in the car.

The Food Log

830am Quest Bar (Vanilla Almond)
1130am Greek Yogurt
2pm Chicken with Mixed Veggies
530pm Chicken with Broccoli
8pm Almond Butter on P28 Bread
11pm Don’t know yet.

The Work Out:

BACK ATTACK!

Focusing on:

Lat Pull down
Pullups
and Rows

LIFTING AS HEAVY AS POSSIBLE WITHOUT LOSING FORM!

PLUS +

60 Min of YOGA.. yep. Yoga.. wtf am I gonna do? Taylor is like a super star and my dog can do a better downward dog then I can.. Not to mention my legs are so fucking sore still that I look like I have a huge load in my pants. HA… this should be fun. OH and this is my past employer lol (I worked here for 4 years).. so that should add to the interesting part.

Goals for the next 4 weeks:

  • Have a cheat (or 2) on the weekends ONLY!
  • Gym session 6 days a week for 45-60 minutes of weight resistance training.
  • Focus on growth not weight loss.

Don’t know how that last bullet will effect me. I really would LOVE to see my abs 24/7 but I also want defined arms and HUGE ass legs (not to mention, keeping my huge ass…ass). Pretty much meaning that I am going to lay off cardio a bit. I think I will do it if I feel like it (which is usually never, but hey!), but I won’t beat myself up over it. I will however, eat clean as shit. I want to see what my body is capable of. I want to stop with the excuses and stop with the dumb ass binges that happen every now and again. I think that since I am allowed back my fruits that it will subside any sugar cravings I may have. I honestly feel like that part of my life is gone. Yes I have consumed A LOT of food in the last week that wasn’t in any way shape or form good for me but I enjoyed it. I enjoyed every last bite. Yes I felt like shit afterwards and about 3 days after but I enjoyed it because I LET MYSELF! I need to learn to love myself regardless of a bloated belly or a significant muffin top. My weight doesn’t define me and as much as I am obsessed with fitness and health, I will never stray down the broken road of disordered eating again. I will never throw up or starve myself EVER again. EVER. Yes people call me obsessed and a fitness freak blahblahblah.. but they don’t know the battle I fought to get where I am. This is MY body, MY life and I will not stop the journey I am on, till I can HONESTLY say that I love myself with everything I have. Now please don’t take this like I want to be perfect, or I am striving for any of that sort, because that wouldn’t be fair. I want to accept myself as I better myself. I am doing this for me.

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

Day 68 Happy Birthday Marley!

Friday the 13th………………… ugh. BUT!

Happy 2nd Birthday to the prettiest little baby ever!!!!

I LOVE YOU MARLEY!

:):):) ❤

Shell get a little birthday party tomorrow ;0

The Food Log

630am Protein Shake (Dymatize, Muscle Egg, Coconut Shreds, Ice).
845am Some Soy Protein shit I found in my bosses house (I was taking his kids to school). lol.
11am 1/2 chicken breast w/ mustard (dude. I love mustard).
1130am 12 Almonds.
2pm Chicken Breast w/ Asparagus.
5-6pm Egg Whites.
9pm Lean Ground Turkey/Onions/Broccoli.

The Work Out

No workout. besides 100 bw squats 50 pushups and my planks. Long story.

Day 68 in Pictures..

  1. Leaving Marley this morning. What a puppy face. Happy Birthday my love ❤
  2. Sorry bad picture (IT WAS DARK and early!!!), my morning protein shake, and lunches.
  3. Drawing at 730am. lol. (Told you I had to take his kids to school).
  4. Nectar Protein, I believe. Soy protein that tastes like shit. I mixed it with a little bit of water and just chugged it. Then tried to find something to take away the taste and couldn’t. So I dealt with it a bit. You do what you gotta do!
  5. Got to work and chilled. Found out I am on the Chive.com… browsed a bit before, but didn’t think it was as big as it is..
  6. Chicken and asparagus!
  7. Just some lovely model, Sara Allen, looking fresh.

My boss left before noon which is AWESOME. Had to drop his kids off at school so I had to be up at like 615am. Decided yesterday that I wasn’t going to do AM cardio because I would be in complete and utter bitch mode. Ill just kill it in the gym tonight, even though they close at 10pm. WTF IS THAT BULLSHIT, seriously still pissed off about this issue. Anywho, so what does my boss leaving mean?????????

STRESS. FREE.

yep.

I just do my thing and thats that 🙂 I will surf the web, do practically the entire layout of my blog (case and point), go on pinterest, wanelo, you know. lmfao. 1228pm will update later.

Blahblah blah got off work at 6pm, and let me tell you I have already been up since 545am… so I get off at 6, wait for Mike. Shit happened at work and shit got held up so 630pm came along. I was getting a little annoyed (I’m telling you if I am going to be wasting time it will be in bed), so time was ticking. Then 645pm came and he finally got to rocking. So we chilled for a little big did our thing and by the time I left it was 745pm….. I needed to be at the gym by 8pm to even get a decent work out (plus cardio). So I got home it was 820pm… I had decided  I WAS going to go but to Xsport which is a 24/7 gym… only like 20 min from me and the only gym open past 10pm ON A FUCKING FRIDAY (SOME PEOPLE DONT HAVE LIVES OUTSIDE THE GYM. IT WOULD BE GREAT TO FEEL ACCEPTED!)… no. I will NOT stop bitching about it.. it has GOT to be the dumbest thing, and 8 on SATURDAYS?!??!?!?! WTF???? dude… I’ll work the extra hours if I get to work out. I really would. It’s just so stupid, those hours are VERY popular in the lifting life lol. Any who I started making food and thought it would give me energy, but the longer I stood up the less energy I felt. So my mom said “accept it, and work harder tomorrow.” Alright. So Little miss grandma over here was in bed by 10pm  (after I got done with the push ups and planks). And that was my friday night. (btw one day maybe I will mention my stalker, because they kept me up a little last night, my personal blog may be posted one day.. I have an interesting life lol).

😉

This last girl has my heart

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

Day 32 Without your mind’s support, your body won’t be able to make its transformation.

Not much going on today.. I don’t feel very “rantful” or opinionated today.. I also don’t feel that bad today lol.. Even after spending about 5 min starring at my stomach. lmfao. I look horrible. That and because I AS WHITE AS F U C K. but I was thinking about it today when I was walking my bosses dog that whenever my clients ask about ab work outs and what they want to look better the most ext..
..and I always tell them, you lose weight like a box, so the outside first.. (its hard to visualize), but your abs are the last to come in.. sorry kiddos!

which is true.. and even more so about this quote. If your mind is NOT ready, either are you. You have to WANT to change. You have to WANT a better lifestyle. KNOW that you can achieve this. It is all mind over matter. && BE PATIENT (i am SLLLLLLLLLOOOOWWLYYYYY learning this even after 5 years of a fitness lifestyle!!!!!!!!)

My legs are def getting defined and my shoulders are starting to round.
I am also losing the water weight/ the cellulite under my HUGE ASS!…. I will post pics after I spray tan this weekend, that get my nails done and dye my hair.

Can you believe I WENT 30 DAYS WITH NO SPRAY TAN OR FAKE NAILS! hahahahaha 😦 told you I was broke. damn imac. 2000 later……………………………………
I have a good warranty though.. LOL.

8am finished my protein shake already. it was just so good.

Having stomach problems again today. Before I thought it was because of an orange, but I didn’t have any today. Then I realized I am having ALOT of fiber/flax. LMFAO.  So I  have to be careful.

1030 Handful of Almonds

1122am On vitacost.com and I feel like I’m buying a new louis bag or something. I am getting anything my little heart desires. Like thoseeeeeee…….. GO RAW SUPERCOOKIES! haha..  I could go just down the street, but free shipping and I think they are a dollar less.. I don’t see all the flavors, nor do I have a website to go to.. So far I have lemon chocolate ginger snap original and I think spicy. superfuckingexcited.

Only spent about $40 🙂 so kinda happy. BUT I do have to buy myofusion and more aminos.. so that’s another 50-60$

😦

12pm Ate my chicken breast. Still hungry. Gonna munch on some edamame and keep surfing the internet lol.

Lifting Shoulders today though, with 30 min cardio. Kinda excited. I do love shoulders 🙂

210pm I just want to get out of here.

258pm Eating another chicken breast in about 30 min, still snacking on edamame and I only had like 5 of the raw lemon cookies.

So just an UPDATE:

Made another blog.. by popular demand. Bad Bitch of the Day. Where I post who I think is just RAVISHING! hahaha.. It’s anywhere from fitness models or personal friends ext. It is a big hit on my Facebook and someone mentioned to make a blog, okay they mentioned it more then once but 2 BLOGS???? one is hard enough!
However I don’t think BBOTD will need a lot of attention. Just daily updated pics, MAYBE bios ext. I don’t know.. I don’t know if I even should get in this mess lol.. but I’ll give it a shot.

608pm Just got home, gonna take Marley for a walk.. Sitting here writing I am getting a little bit tired.. not a good sign.. I think I may eat a meal before working out, or just lightly “snack”.. Idk I feel like I have been enjoying my fruits way to much (BUT I HAVENT HAD A LARA BAR IN A DAY OR TWO!!! haha usually I have one everyday, maybe even twice a day!) but it’s because I found cooler stuff to munch on..

So in about a week or 2 I am going to start cutting back on a few things (fruits, lara bars ext) not extremely but I do have to step it up a bit. Fruit may just be only in the am ( I find myself snacking on fruit later on in the day, which isn’t nec a bad thing because I work out at night), however, that and I need to add 15 min to my cardio sessions. 🙂

This is what I spent time on in class yesterday. =)

GETTTTTING CLOOOOOSERRRRRRRR !!! ❤ I am going to start posting bikini ideas, hopefully whoever gets this far down and reads this, leave a comment about which bikini you like.. I have like 58378932 ideas 🙂 I really wanted to do a pink this comp, but maybe a gold or a black (black always looks good!).

Anyone try these??

I wonder how good they are.. And little miss april I thought of you 🙂 but then again, I see myself eating these flax “cookies” and I could eat the whole bag. Regardless they only have like 300-400 MAX calories but still I am still learning how to listen to my body.

I am slowly figuring out where I get my stomach aches from.. I have to start writing this shit down.. because like the orange for instance, I ate it and RIGHT away (the acid i know…) KILLED my stomach.. But it only lasted like 30 min… which I think is a fine compromise to keep oranges in my life 🙂

BOULDER SHOULDERS!!!!!

Seated DB shoulder press

Lateral Raises/ supersetted with Front Raises

I am going to throw in some chest here too..

Incline chest press

Flyes

Upright row

Seated chest press

These are pictures I took today lol..
Above: In between chest press
Below: After I got home =D

942pm Just had a protein shake with chia seeds, pb2 powder and ice… I just chugged it.. didn’t taste that great.. I really REALLY need myofusion. and I am running low on aminos.. I might get them tomorrow.. who knows..

alright this blogging day is about done..OH

and I keep getting requests for personal training which is AWESOME! I charge $50 a session, and usually DONT travel, and sure as HELL don’t do it in peoples houses. I think I should just buy a huge like SUV with like cables kettle bells and other moveable workout shit and just like…… Idk travel and train lol.. I think I could make it my business.. All we would really did is like a stadium or any type of flight of stairs or a track or something ya know.. any who.. I should look into it.. I could even write my shit off for taxes because it would be my  job.. gas, my car lol ext..

HMMMMMMMMMM :):):):) Anywho.. in a good mood…. Gonna relax and hit the sack.. don’t have to be up till 9 tomorrow so I am going to take a long bubble bath 🙂

Okay so 1113pm I went and smoked with someone.. and you know what I Found out.. I am VERY opinionated.. I don’t talk badly about someone who doesn’t feel the same way, but I get so defensive. And its because I am passionate about the topic we are discussing.. Oh man……. I need to just breathe sometimes… I get so upset so quickly.. Like something I Didn’t mention before..

I was at bp completely on E and the pump I was on wasn’t working. I immediately started swearing.. I even thought to myself, why I was making a big deal of it.. I mean all i had to do was walk to the actual station.. whooopdeeedoo.. but then the cashier was rude as fuck and said just let it cancel out.. oh okay.. so whatever I see that it finally is at the screen I want I take the pump and put it in my tank and press the unleaded button.. ANNNNNNND NOTHING!. FUCK THAT> at that point I didn’t care I really just wanted to leave, but I practically threw the pump itself back into the holder, except it didn’t actually latch on, and I THOUGHT about leaving it,s at in the car looked out and swore even louder as I got out to put it back up (more so just making me look like an idiot), and then I reversed and shoved my credit card into the machine and it worked just fine…. All for $10 in gas because I was so pissed I didn’t wanna stand there…. then I got in the car drove off, 5 minutes later perfectly fine.

Oh.
Okay..

Goodnight ❤

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