Tuesday, December 11, 2012

Chia Seeds

I bought a bunch of Chia Seeds at Winco awhile ago for a recipe and I wasn't sure what to do with them or why they were good for me, so I found this article that gives a list of health benefits. Check it out. I've been putting a teaspoon or two in my protein shakes. I also put them in my protein bars.

http://www.nuts.com/cookingbaking/chia-seeds/premium.html

Sunday, December 2, 2012

Chocolate Spiked Oatmeal Cookies

I made these for a party on Friday and they were delicious and I had a few compliments on them. Try them out! I found the recipe on cleaneatingmag.com.

INGREDIENTS:
Olive oil cooking spray
1 1/4 cups quick-cook old-fashioned oats
1/2 cup whole-wheat pastry flour
2 tsp flaxseed meal
1 tsp cinnamon, ground
1/2 tsp baking powder
1/4 tsp sea salt
1/2 cup raw honey
1 large egg white
2 tsp unsalted almond butter
1 tsp pure vanilla extract
1/4 cup dark bittersweet chocolate chips (about 40 grams)

INSTRUCTIONS:
Preheat oven to 350°F and lightly spray 2 baking sheets with cooking spray.
In a large mixing bowl, combine oats, flour, flaxseed meal, cinnamon, baking powder and salt.
In a small mixing bowl, whisk together honey, egg white, almond butter and vanilla.
Add egg mixture to dry ingredients all at once and combine. Stir in chocolate chips.
Divide batter equally into 16 mounds (about 1 rounded tbsp in size) and arrange evenly spaced on prepared baking sheets. Using the back of a slightly dampened spoon, flatten each mound into 2 1/2-inch circles. Bake 9 to 10 minutes, until golden. Cool on sheets for an additional 10 minutes before transferring to racks to cool completely. Stored in an airtight container, cookies will keep fresh for 2 to 3 days.

Wednesday, November 21, 2012

Thanksgiving

It's becoming that time of year where it's extra hard eat healthy with all the delicious and tempting holiday food. But I'm here to tell you it is possible to eat clean. Thanksgiving is all about turkey, yams and cranberries, right? Well guess what? They are all healthy items! Turkey is a great lean meat. Sweet potatoes or yams are complex carbs that your body needs for energy and cranberries provide antioxidants. Now, the trick is don't add all the sugar, gravy and butter and you have a clean meal. What about pie, you say? Pumpkin is also a great health choice. So here is a recipes for a guilt free pumpkin pie... (I have not tried this recipe yet but I trust the source.)


Ingredients

2 cups Pumpkin (canned)
1/2 cup agave
4 egg whites
1/4 tsp sea salt
1 1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1 1/2 cups almond milk (or milk of choice)
Instructions

Combine all ingredients in bowl and mix well.
Pour in crust and bake for 15 mins @ 425 F and then reduce to 350 F for 45 mins, uncovered.

Almond Crust
1 cup ground almonds
3/4 cup whole wheat flour
3/8 cup coconut oil (just under 1/2 cup)
1/4 cup splenda (I used stevia)
1/4 tsp sea salt
1/4 tsp vanilla

Combine all ingredients together (works best with hands) and press into pie pan (9").
Bake according to pie filling instructions.

PREPARATION TIME: 20 mins
COOKING TIME: 1 hour
http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=618

Some of your who know me may say, "it's not fair your don't crave those foods anymore." And for the most part that's true but I didn't get like this without a struggle. Little by little I cut certain things out of my diet until I didn't eat anymore junk food. Instead of buying regular Cheetos I bought Natural Cheetos until I could finally give them up all together. I still drink diet soda because I'm still struggling to give it up. I used to drink 2-3 cans a day and now I drink one on the weekends or every other weekend. One day I won't want that anymore either.

Don't sit idle while you wait for a miracle pill. Go ahead and look for one but while you wait start changing your lifestyle little by little because in six months you'll wish you started today.
Six months ago I was 28 pounds heavier and 100 times more lazy and unhealthy. I'm glad I finally started!

I PROMISE you won't regret not eating that pie.

Monday, November 12, 2012

Monday Night Workout, HIIT

I feel really good about tonight's workout! After being discouraged the last few weeks I really think the changes I'm making will help me reach my goals.

Tonight I did my usual back and bicep workouts. Including, dumbbell rows, back extensions an machine rows, standing curls and hammer curls. I tried to have little rest between 30-60 seconds. My first workout I did jumping jacks in between to get my heart rate up. After lifting I used the treadmill and incorporated HIIT (I talked about this in my previous post.) I'm starting with a 1:2 ratio. 1 part slow and 2 parts high intensity. I would walk 1 part and then 2 parts would be walking on an incline and a slightly faster pace. I was surprise how hard it really was and how high my heart rate got. After doing this for a few weeks I'm going to try a 1:3 ratio to work a little harder. I'm starting with less because I haven't done cardio for awhile.

Check out this article to learn more about HIIT, high intensity interval training. http://www.bodybuilding.com/fun/ultimate-8-week-hiit-for-fat-burning-program.html

Sunday, November 11, 2012

Truth and Honesty

Honestly, I've been very discouraged lately. I haven't seen the results I expected. I haven't been slacking on my diet or workouts. I haven't gained weight but I haven't lost either.
The truth is, I haven't been working toward my goal. I've been lifting weights only with no cardio or attention to the intensity of those lifting sessions. My goal is definitely to gain muscle but mainly I want to become leaner. So here is what I'll do.
Lately, I've been going to the gym three days a weeks which unfortunately is really all I have time for with work, school and other church and home duties. I tried doing more but I was very stressed and forgetting to do things. So I will keep my three days and keep working out two muscle groups each day but I will also add HIIT. (high intensity interval training). I will apply this to my lifting and cardio after the workout. Keeping it very intense with little rest on between.
My original goal for the Kelsey Byers Challenge was to be down to 115 at the end. But I have reevaluated where I'm at and I've decided on a pound a week. Getting me to 122 by Christmas Eve.

It's important to stick to a program or plan for at least 4 weeks. If you're not seeing results it's time to reevaluate and come up with a new plan. If you have seen results, say you lost 5 pounds, reevaluate your macros. You'll need to adjust how much your eating. You won't need to eat as much.

Wednesday, November 7, 2012

3-Bean Chili

Here is another Jamie Eason favorite of mine. Chili is so easy to make. I made mine last night while I did homework and watched the presidential race updates.
This is also great with a homemade wheat bread bowl!

Ingredients:

2 lbs. extra lean ground turkey
½ cup chopped onions
1 tbsp. garlic powder
2 - 4 oz. cans of diced green chilies
1 - 15 oz. can Organic Tri-Bean Blend (drained)
1 - 15 oz. can Organic Black Beans (drained)
2 - 14.5 oz. cans Organic Diced Tomatoes (do not drain)
1 tbsp. Xylitol Brown Sugar Blend (Ideal)
1 tbsp. chili powder
2 tbsp. white vinegar
3 tbsp. regular yellow mustard
2 tsp. cumin
1 tsp. salt
1 tbsp. dried or fresh cilantro
2 tsp. adobo sauce (optional)

Directions:

In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).
Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.
Bring to a boil and then reduce heat to a simmer for about 10 minutes.
Finally, add cilantro. Serve hot.
You may sprinkle veggie shreds or a light cheese on top.

Makes 10 servings.

Fall Inspired Treat

I made these as my Halloween treat for my family. They are delicious and had great reviews! I got this recipe from Jamie Eason off her bodybuilding.com page. I enjoy all her recipes that I've been able to try.

Ingredients:

½ C Xylitol Brown Sugar Blend (Ideal)
1 - 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1 - 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk
½ C chopped walnuts (optional)

Directions:

Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
Makes 24 squares.

Thursday, October 25, 2012

Chicken Sausage and Spinach Pizza


INGREDIENTS:
6 oz spinach leaves
1 14.5-oz can, no-salt-added diced tomatoes, drained *i used organic pizza sauce*
1 whole-wheat thin pizza crust (such as Boboli 12” 100% Whole Wheat Thin Crust or CE's Whole-Wheat Pizza Dough)
2 fully cooked, all-natural, deli chicken sausages, sliced into 1/4-inch thick pieces
3 oz part-skim mozzarella cheese, grated (about 3/4 cup)

PANTRY STAPLES:
Olive oil cooking spray
Ground black pepper, to taste

INSTRUCTIONS:
Preheat oven to 450°F.
Coat a skillet with cooking spray and heat on medium low. Add spinach and cook until wilted, about 4 minutes. Season with pepper, to taste. Remove from heat and set aside.
Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust. Top with spinach, sausage and mozzarella. Bake 10 minutes, or until sausage is lightly browned and cheese is melted. Rest pizza on a cutting board for 5 minutes, slice into 6 equal pieces and serve.


Nutrients per 1/6 of pizza: Calories: 230, Total Fat: 8 g, Sat. Fat: 4 g, Carbs: 25 g, Fiber: 5 g, Sugars: 3 g, Protein: 12 g, Sodium: 205 mg, Cholesterol: 25 mg

Found in cleaneatingmag.com

Almond Butter Chocolate Chip Cookies


INGREDIENTS:
1 cup unsalted almond butter, stirred well
3/4 cup Sucanat *i used xylitol*
1 large egg
1/2 tsp baking soda
1/4 tsp sea salt
3 oz dark chocolate (70% cocoa or greater), broken into small pieces *i used dark chocolate chips*

INSTRUCTIONS:
Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.
Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

Nutrients per cookie: Calories: 110, Total Fat: 8 g, Sat. Fat: 1.5 g, Carbs: 10 g, Fiber: 1 g, Sugars: 7 g, Protein: 2 g, Sodium: 55 mg, Cholesterol: 10 mg

Found on http://www.cleaneatingmag.com

Sunday, October 21, 2012

The Importance of Breathing

It is important to concentrate on your breathing while lifting weights. it is tempting to hold your breath but this has serious consequences. It compromises blood flow to your brain, which can cause dizziness and fainting. It also increases venous and arterial pressures which makes it harder for your heart to pump blood. It compensates by increasing its pumping rate and force and will keep this force and rate even after normal breathing is returned. This causes your veins to be constricted.
The proper technique is exhaling during the lifting portion of a weight lifting exercise and inhaling during the portion of the exercise in which the weight is moving with gravity. Here is an example of how to use proper breathing while lifting weights: When squatting inhale on your way down and exhale on your way up. This also gives you a little power to get the weight back up.

http://www.livestrong.com/article/94350-importance-breathing-lifting-weights/

Saturday, October 20, 2012

Progress as of October 19, 2012

BEFORE (10/5/12)
Weight: 131.6
Widest area on tummy: 34.75in.
Belly button: 32.5in.
Thighs: 23.5in.
Butt: 38.75 in.
Arms: 11.25in.

NOW (10/19/12)
Weight: 128.8lbs. -2.8 lbs
Widest area on tummy: 34in. -0.75in
Belly button: 32.5in. no change
Thighs: 23.5in. No change
Butt: 38.25 in. -0.5in
Arms: 11in. -0.25in

A total of (since August 12, 2012)
Weight: -5.2lbs
Around the belly button: -0.5in
Thighs: -1in
Butt: -1.5in
Arms: -1in

My friends and family are starting to notice differences in my body and the way I eat. I feel so proud of what I've accomplished and it makes me want to work harder and see more results! I do not want to give up what I've gained.

Sunday, October 14, 2012

Preventing Disease

Heart disease is the number one killer of women. Women need to understand that our chances of getting heart disease can be drastically reduced by our lifestyle. Our bodies heavily rely on what we choose to do with them. They need fuel and specific nourishment to be able to function properly. Another major contributor to heart disease is the lack of physical activity. To find out more about preventing heart disease here is a link with good information. http://www.cdc.gov/heartdisease/prevention.htm


On a smaller scale the common cold can be reduced also by consuming vitamins and building a strong immune system.

There are a million reasons your body depends on a healthy lifestyle, colon cancer is another. If a beach body isn't a big enough motivator then do it for your health.

Wednesday, October 10, 2012

Progress as of October 5th 2012

This is way overdue but these numbers are from last Friday.

BEFORE (9/23/12)
Weight: 129.
Arms: 11.5in.
Widest area on tummy: 35in.
Belly button: 32.5in.
Thighs: 23.75in.
Butt: 39.in.
Arms: 11.25in.

NOW (10/5/12)
Weight: 131.6 +2.6 lbs
Widest area on tummy: 34.75in. -0.25in
Belly button: 32.5in. no change
Thighs: 23.5in. -0.25in
Butt: 38.75 in. -0.25in
Arms: 11.25in. -0.25in

As you can see my weight went up. And as a girl it's hard to see that number on the scale increase. However, i did get a new scale. So there could have been a discrepancy, but if you look at my inches I've lost or stayed the same. Which means, I'm gaining muscle but losing fat. I can't wait to see more progress! How is everyone else doing? I'll be posting my new progress in a couple days.

Tuesday, October 9, 2012

Motivation

I could say a million things to motivate you to live a healthier life, but the truth is... Only you can change your mind set and your attitude. You need to find something you want more than that donut or pizza or sitting on the couch and relaxing all day. (Those are the things I loved) That way when that donut is in front of you you can say "no because I want something else more." I promise eating healthy gets easier and exercising becomes fun. But it takes a long time. Stick to it and eventually your attitude will be "when" instead of "if" I reach my goal.

GOOD LUCK! Don't be afraid to talk to me personally. I'd love to hear from you.. If there is anyone out there.

Monday, October 8, 2012

Weekend Meals!!

Friday night my parents invited us to dinner and a movie, Chili's I had Salmon and Shrimp and lots of broccoli! (See picture) It was delicious! Saturday I went to my friend, Lacey's, bachelorette party which started at Applebee's and I had sirloin and steak with veggies.
It's possible to eat clean at any restaurant. You may have to adjust the item. For example, my steak and shrimp came with a sauce and mashed potatoes so I asked for it without it. Even though it said the sauce was "light" I was not sure what its made out of. You should also try to find out if the veggies have butter on them, it's common. Or what types of oil they cook their food in.

Sunday morning I made my hubby a yummy breakfast for General Conference. Blueberry Pancakes (found on bodyofamother.com) and scrumptious eggs with meat, peppers and potatoes! (See picture)
Very simple homemade, clean meals.

Wednesday, October 3, 2012

A Good Support System

To achieve any goal you need a good support system. Make sure you tell people your goals. Whether it's a significant other, parent, sibling or co-worker. Make sure someone will be there to motivate you. Someone to tell you that you don't need that donut or someone to remind you of your goals! I made a goal to do a set of ab workouts every other day for a month. Yesterday I was pretty discouraged and just wanted to go to bed. My supporter reminded me of my goals and helped me complete my workout. And tonight he came to the school gym with me and gave me a great leg workout. It was enough to get my motivation back on track... And here he is... My Support... Love him!!!

Tuesday, October 2, 2012

Egg Frittatas

Here is an easy breakfast idea if you don't have much time in the morning to cook. We enjoy them!!
I make mine to have an average of 2 egg whites per muffin. After I pour the egg mixture into the pans I add my toppings. Such as, peppers, spinach, cooked meat... Anything you like.
I couldn't remember the temperature and time so I set it at 350• and checked it every 5 minutes. It'll depend on how thick they are and what you put in them. Then in the mornings I heat them up in the microwave and have them with my oatmeal. Let me know how you like them!

Sunday, September 30, 2012

Follow by Email

If you sign up to follow by email you'll receive an email every time I post something. Try it out if you're interested!

Friday, September 28, 2012

End of Expo Day 1

We saw a lot today! But my highlight was meeting Kelsey Byers. She was so nice to talk to us for quite awhile. She gave us tips, stories, experiences and motivation. She's excited about what she stands for and about the competition. If anyone of you is contemplating doing the challenge I recommend it even more now after meeting her. She will be a great motivator and inspiration. I also want to help you. Please join us!

Anyway, I got a few pre-workouts, which are usually powers you mix in water to give to energy and endurance to make your workout great.

Protein powder. Everyone is usually familiar with protein powder. You should have a protein shake after a workout to feed your muscles.

Amino Acids/ BCAA (Branch Chain Amino Acids). These are good during your workout and also throughout the day. These you also mix in water. It will help you recover quicker and it's a building block to protein and will help build muscle.

Fat Burners. These are pretty self explanatory. Increase metabolism, enhance thermogenesis, and reduce cravings.

Toning lotion. Tightens skin and aids the body in its usage of fat cell content for energy. So it's kind of like a topical fat burner.

Creatine. Creatine replenishes ATP that is used to fuel your body during your workout. Creatine can make you bloated and gain water weight. But I found a product today where that doesn't happen. However, I lost the info I found on it. I'll have to research it.

Liquid Egg Whites. It's actually a drink. The egg white have been heated up to kill the bacteria. You can buy it flavored like a protein shake or unflavored and you can cook with it. And it was yummy!

I also got a couple bags, t-shirts and shaker bottles.

After the expo we went to a buffet and kept it pretty clean. But splurged on a couple bites of a cheese quesadilla. Cheese is my weakness. I had some pizza last night and it made me more determined to eat well today. My complementary hotel breakfast was also pretty good and was able to make good choices.

Well that's enough for now. :)


Bodybuilding Expo Day 1

On our way!

Morning Workout

Woke up a little early to get in a quick workout at the hotel gym. My husband and I completed our ab workout and then did a half hour of cardio. My new shoes felt great!

Thursday, September 27, 2012

New Shoes

I just got these training shoes at the Nike outlet here in Vegas. Goodbye old Pumas. Can't wait to try them out!

Homework

I have to do it sometime!! So I use my lap as my desk while we drive

Mr. Olympia Weekend

We're on our way to VEGAS!!! My husband, Alberto, his brother, Dario and Dar's wife, Kristi. This is our 3rd year in a row going. I'm hoping to learn a lot about products and such to share with you guys! But, a little bit about what Mr. Olympia is. It's a bodybuilding competetion created by, Joe Weider in 1965, for all the Mr. Universe's to stay active in the sport. Here's a winner you may recognize... Arnold Schwarzenegger, he won years 1970-75 & 1980. I would recommend looking up the other winners. They look pretty amazing! It's very impressive what these men can do. 
There is also a Ms. Olympia competition that started in 1980 and women's figure and bikini. (I'm my sure when those started.) 

During this weekend there is an expo where a bunch of companies that set up booths and pass out samples of protein bars, shakes and other workout supplements. They also display and demonstrate products, such as, workout equipment, protein bottles, workout clothes and lunch boxes. Out first year we all bought amazing lunch boxes from 6 Pack Fitness. Check them out, I love it!!! I'll post a picture one of these days. (I promise I'll post more pictures!)

Well there is your intro to Mr. Olympia. I'll post everyday with the cool stuff I find!

Monday, September 24, 2012

Getting Serious

Yesterday I watched a video by Jamie Eason.. It was on her Facebook page and probably on bodybuilding.com, as well, she was talking about her workouts, meals and supplements. She said that her protein intake stays the same and she only adjusts her carbs depending on her goals, for example, she'll raise her carb intake if she wants to gain mass or lower her carb intake to lower body fat. She also exercises 6 days a week. So, I decided I need to get more serious if I want to reach my goals. So I'm going to try switching up my diet and my new short term goal is to work out 6 days a week for two weeks and see how practical it is with my schedule. I don't know if many of you know what my schedule is like but it can be pretty busy. I'm a full time student with a full time job. I own a house which adds more "to-dos" on my list. So adding my new goals of living a healthy, fit life is pretty difficult. But I've used it as an excuse long enough. I will never know if I REALLY AM "too busy" unless I try it out. However, I think I'll start next week because.... IT'S MR. OLYMPIA WEEKEND!!! I'll talk more about that later!!

Anyway, after class i went to the school's gym and here is what I did.

3 minute warm up on Elliptical

4 sets of 12.   - Dumbell Flys (15 lb dumbells)
4 sets of 8-10 - Bench Dips (own body weight with feet on another bench)

4 sets of 8-10 - Bench Press (just the bar, which is 45 lbs)
4 sets of 12    - Standing Calf Raises (no added weight)

4 sets of 12 - Overhead Tricep (15 lb dumbell)
I tried to do some push ups but I felt pretty weak. The bench press took a lot!!

Afterwards, I ate my pear and my protein shake and then used the elliptical for 30 minutes.

In case anyone is wondering about the pear, I'll explain. First of all, there is a short window where after your workout you should get protein in your system. Muscles are made up of proteins. When you lift weights your muscle tissue breaks down and the protein you consume replenishes the nutrients taken to fuel your workout and repair muscle tissue . Now, what about the pear? There is a pretty long and scientific explaination for this but here's the condensed version. Sugar triggers an insulin response in your body, this sugar normally goes to your fat cells but since your muscles are starved of nutrients the insulin carries the protein directly to your muscle cells.

I feel very proud of myself to have lost 25+ pounds these past few months, however, I still feel like I have a long way to go to achieve my goals! I will constantly adjust and improve what I'm doing until I've learned exactly what my body needs.

Sunday, September 23, 2012

Progress as of September 23, 2012

BEFORE (9/17/12)

Weight: 130.                            
Widest area on tummy: 36in.  
Belly button: 32.5in.               
Thighs: 24in.                          
Butt: 39.5in.  
Arms: 11.5in.                           

NOW (9/23/12)

Weight: 129.                            -1 lbs
Arms: 11.5in.    
Widest area on tummy: 35in.  -1in
Belly button: 32.5in.                no change
Thighs: 23.75in.                       -0.25in
Butt: 39.in.                               -0.5in
Arms: 11.25in.                         -0.25in

Friday, September 21, 2012

Homemade Protein Bars


I don't take credit for any of the recipes I put on my blog. I'm not a great cook. This recipe was given to me from my sister-in-law, Keila.

Nutritional Info: (when I made them this is how it came out.)
Calories: 416
Fats: 25gm 
Carbs: 34gm
Protein: 16gm

For me I thought there was a lot of fat in each bar so next time I make them I may adjust some things. I like having avocado and nuts in my other meals so I would like to lower the fat content in these.

No-Bake Peanut Butter Chocolate Chip Protein Bars
1 Ripe Banana (mashed)
1.5 c Oats
(I toasted them but optional)
1/2 c Unsweetened Shredded Coconut 

1/2 c Raisins (or date chunks, cranberries, craisins, dried cherries/mangoes/apricots/etc. Any dried fruit will work)
1/2c mixed nuts (pumpkin, walnuts etc. I toasted them but you don’t have to.)
1/3 c Mini Chocolate Chips (or carob, butterscotch, white chocolate chips, etc.)
1/2 c Agave
1/2 c Peanut Butter (or any nut butter, i.e. almond, pecan, cashew, etc. I use cashew)

1/4 c Coconut Oil
The Following Ingredients are Optional but I used them all:

2 to 4 scoops of Protein Powder (I
f you don’t care about the protein aspect or don’t have on hand, just omit the Protein Powder all together)
2 Tbsp Flax Seeds
2 Tbsp Chia Seeds 
1.5 Tsp Cinnamon
1 Tsp Vanilla Extract
Yields: Approximately 10 decent sized bars
Note: The above are rough measurements and you can use the kitchen sink mentality on this recipe: a dash of this, a dab of that, don’t have this but have tons of that, throw everything in but the kitchen sink strategy and they will “work”.  I promise. 

Storage: I store mine in the freezer, individually wrapped, so I can grab and go as needed.  They soften up quickly at room temp, and will keep for a month or more in the freezer. 

The Steps for the No-Bake Vegan Peanut Butter Chocolate Chip Protein Bars
First Mash the Banana

Then add the Oats, Coconut flakes , Flax & Chia SeedsProtein Powder , dates, Mini Chocolate Chips, Cinnamon (pretty much all solids)
Add the Peanut Butter, coconut oil, Xagave, Vanilla Extract, nuts etc (none solids)
Stir it all Together Sweet!
Press into a rectangle-style Container or 8×8 Pan (or use whatever you want, even a cookie sheet with a raised edge will work)
*I used plastic wrap underneath to create less messy dishes for myself. Popped it in the freezer for a few hours.  
After Freezing: I cut the semi-hard slab into 10 bars.

Staying Clean While Out With The Girls

The trick to eating out is getting to know the menu before you get there. Decide what you can eat so you aren't starving and smelling everything while you're trying to make the best choice. Tonight I went out to Blue Iguana in Salt Lake City. Tempted to get a big burrito (my old favorite) I ordered Shrimp with Veggies and it was so delicious!!! I asked for the dressing on the side and used a little bit of the salsa to eat with the salad.  Check it out!

Tuesday, September 18, 2012

12 Week Challenge and Ab Work Out Update

It's official I registered for Kelsey Byers 12 Week Challenge. She gives very good information after you are registered. I'm excited to get started. I haven't read through everything but it all looks good so far. I hope I hear from others doing the challenge.. hint hint. Anyway, you have until Oct 1st to register!

Now for an update on the Ab Workouts. Tonight will be #5. We've been able to do it every other day and haven't missed a workout. I can feel my core getting stronger so I'm working on better form and making each workout a little more challenging. I may start adding weight to the ones I can.. My husband already has. I also haven't been able to do cardio a lot. About every other day. I can definitely feel a difference and It's getting easier too. I still get a little bored. So I switch it up. Sometimes I'll listen to music and other days I'll listen to my audiobook. Yesterday I worked out my back, I had a lot of homework to do today so I'll probably only get to the ab workout. I'm thinking tomorrow I'll workout my arms. I'll try to post the workouts I do. I know a lot of people, especially women, like home workouts which is what I'm doing. I also had a request to get some recipes on here and pictures... I'm working on it!!!

Anyway, I'm starving and tired. I shouldn't have let myself get this hungry, but that's what homework does. Gets you absorbed. Dang it. I'll have to work on that. I have some Greek Yogurt and berries but it didn't feel me up.

GOOD NIGHT!

Monday, September 17, 2012

Progress as of September 17, 2012


BEFORE (9/6/12)
Weight: 133                      
Belly Button: 33in               
Thighs: 24in                      
Butt: 39.5in                       
Arms: 11.5in                     

NOW (9/17/12)
Weight: 130.                            -3 lbs
Widest area on tummy: 36in.  -new measurement
Belly button: 32.5in.                -0.5in
Thighs: 24in.                            No change
Butt: 39.5in.                             No change
Arms: 11.5in.                           No change

I lost quite a few pounds, however I'm disappointed in my inches. A few days ago I lowered my calorie intake by about 100. My body and obviously it thinks I'm eating too much. Hopefully next week I'll have more to report. 

Guess what?? I turned down free pizza and soda today. My work is so nice and provides, treats and bagels all the time. I really appreciate it but... seriously? Oh well, it's a good test for me!

Sunday, September 16, 2012

Approved Foods List

Check out this link!! Jamie Eason breaks down into categories the foods that are okay to eat. If it's not on the list... DON'T EAT IT!! It's that simple. Believe it or not McDonald's is NOT on this list!

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html

Kelsey Byers 12 Week Challenge

My sister-in-law, Kristi,  introduced Kelsey Byers challenge to me and we decided we're going to do it together!! Sounds like my husband and her husband will do it as well. Go to this website and check out the details and register with us!! http://www.labrada.com/kelsey-challenge.
The challenge is free except they ask you to buy two Labrada products. Challenge begins Oct 1st. But if you register now you get a 2 week head start!!
My sister-in-law, Krisi, is discouraged thinking they are only looking for skinny girls to become fitness models, however, it's a TRANSFORMATION competition. They will pick winners off of the transformation not just end product. So don't let that discourage you. Kelsey Byers had her own huge transformation so she is a great person to learn from and to be inspired by.

Let me know if it's something you're interested in and we'll talk each other through it. What I love about "liking" fitness model's Facebook pages are the tips and experiences that I can learn from and we can do that for each other.

Friday, September 14, 2012

Friday Night Workout

YEP, Friday Night. I'm lucky I have a husband that has fitness and health as a high priority to the point where he doesn't mind putting off date night for a couple hours. We did our ab workout together and then he left for the gym while I stayed home and rocked out to my Pandora mix of Taking Back Sunday, The Airborne Toxic Event, Relient K, The Starting Line and of course MAE, my favorite band and did some cardio on my elliptical for 30 minutes. A song came on by Run Kid Run, We've Only Just Begun and I thought the lyrics fit perfectly for how I feel about my goal...

You'll have your ups and downs  
Don't let them push you out  
'Cause time is all you've got now
 

Go make the best of everything you want to be  
With ambition pushing forward  
Your dreams upon your shoulders
Though impossible it seems 

It's time to just believe  
From here on out you're just getting older  
Pick up yourself, you keep getting closer
 
Let's just get it started tonight  

All you've ever wanted it's in your eyes 
Just let it take you where you want to go  
Just let it tell you what you want to know
 

You've got your destination  
Progress has now been made and you  
Will see the way you've wanted it to be
 

We've only just begun 
There's gold that lies in us  
Your hesitation's held you long enough
  
Though impossible it seems 

It's time to just believe  
From here on out you're just getting older 
Pick up yourself, you keep getting closer
 
Let's just get it started tonight  

All you've ever wanted it's in your eyes  
Just let it take you where you want to go  
Just let it tell you what you want to know
 
Let's just get it started tonight 

All you've ever wanted it's in your eyes  
Just let it take you where you want to go 
Just let it tell you what you want to know 
Just let it take you where you want to go
 
The future holds a brighter day for you 

You may ask yourself tonight  
Is it out of reach, out of reach?  
Is it out of reach? Is it out of reach 
Out of reach, or am I? Or am I?

Let's just get it started
 

Let's just get it started tonight  
All you've ever wanted it's in your eyes  
Just let it take you where you want to go  
Just let it tell you what you want to know
 
Let's just get this started  

(Where you are tonight) 
All you've ever wanted 
(It's in your eyes)
 
Just let it take you where you want to go  

Just let it tell you what you want to know 
Just let it take you where you want to go

Perfect, right? 


Anyway, afterward, I made a yummy "Kitchen Sink" protein shake with 2 scoops of Vanilla Protein, 1/2 Banana, 2 Strawberries (it's all I had left), 1/4 cup Plain Greek Yogurt and a handful of Tuscan Kale. I like to throw in whatever I have into my shake and I don't like anything overly sweet so that's why I add the veggie. The fruit over powers the taste though. It's a really good way to get another serving of vegetables.

Well, my husband should be home soon. Let a night of 24, yummy/healthy food and CLEANING begin!!!

Tuesday, September 11, 2012

Ab Workout #1

Last night my husband and I did our first workout of the Ab Challenge. It was definitely a challenge but I made it though the whole thing. Today I have a nice soreness in my tummy. I love thy feeling, it means I did somethig that can cause change! Earlier that day I also worked out at the gym. (I used the free gym at the community college, who needs Golds Gym?) my workout included rotating bicep curls (not sure what the real name is), overhead tricep extensions, bicep curls and shoulder presses. 3 sets of 10-12 reps each. Then I finished up with 30 minutes of cardio on the elliptical keeping my heart rate above 158.

Sunday, September 9, 2012

Ab Challenge


I follow a fitness model's Facebook page, it's titled Health & Fitness Personified, and she posted this picture and I decided to take it as a challenge. It's not enough to work out yor and and have great results, cardio is what burns fat along with having muscle. So every other day I will do this ab work out and on the other days I will do at least 15-30 minutes of cardio. My husband is doing this with me for motivation. I would love to hear others doing it as well and your results. Be sure to remember everyone's body is different. I will probably do 30 minutes of cardio and at the beginning I may not make it though the full workout. Get to know your body and what works for you. But don't use it as an excuse to not push yourself. If you don't push yourself you'll only be wasting time. GOOD LUCK and wish me luck as well!!!

Thursday, September 6, 2012

At Home Workouts




My wonderful finds last weekend at Ross!


Two nights ago I followed a workout routine presented by Zuzana Light. My husband introduced me to her because she does a lot of workouts without gym equipment. I don't have a gym pass at the moment so this is what I needed. I can't find the youtube video I used or else I would post it here. But what she had me do was 10 minutes of 5 burpee handstands, 5 ninja jumps and 10 squat side kicks. I was pretty sore the next day. I also recently bought a resistance band and did 3 sets of 10 bicep curls and tricep extensions.
Tonight I used my new 3lb weighted fitness ball to do some ab workouts and squats. I feel pretty good, but I think I'm going to add some cardio whether it be the elliptical or good old fashioned jumping jacks.

Progress as of September 6, 2012

Before (August 12, 2012, i think):
Weight: 134 lbs

Measurements:
Around the belly button: 33in
Thighs: 24.5in
Butt: 40in
Arms: 12in

NOW (Sept 6, 2012)
Weight: 133                       -1 lb
Belly Button: 33in               no change
Thighs: 24in                      -0.5in
Butt: 39.5in                       -0.5in
Arms: 11.5in                     -0.5in


So, not a whole lot of change unfortunately, however, I started around 150-155 lbs back in May. I lost 15-20 lbs just by changing my eating habits. I didn't include exercising in my routine until recently. I hit a plateau which is why I realized I needed to start exercising.


Tuesday, September 4, 2012

Tonight's Dinner





Homemade Butternut Squash Soup and Tilapia and Shrimp Taco with spinach!!

Friday, August 31, 2012

Social Eating

Vacations, parties, celebrations, holidays.. I can't help myself. Any suggestions?

Thursday, August 30, 2012

Apps

Here are some apps that have helped me!!

My Fitness Pal
-eating log
-look up nutrition value

Shop Well
My new favorite. You type in a food like Cheetos and it'll give you a healthier alternative!

Wednesday, August 29, 2012

Yummy Healthy Food?

When I first started eating healthy I thought it was disgusting!! Chicken, brown rice and lots of broccoli. But it turns out there are some pretty tasty recipes that use only clean or organic, fresh ingredients! I really like Tosca Reno. She has recipe books and lifestyle change books. She didn't start her clean lifestyle til she was in her 40's and one of her mottos are "it's never too late to start." I know she mostly talking to older men and women but it got ME thinking... I'm only in my early twenties. I have plenty of time to get good habits developed for the rest of my life. Anyways, Tosca Reno is also very involved with Clean Eating Magazine. This also has recipes, shopping tips and great advice! I have tried many clean recipes and they are delicious! I have a very busy life with school and work that it is easier for me to cook chicken, yam/brown rice in bulk. However, I try to make something yummy for dinners if I don't get home too late. I will try to post recipes I find that are good. Here is an average food day for me...

BREAKFAST
5-6 eggwhites with red peppers. (lately I've added black beans and avocado!!!)
1/8 cup (uncooked) Steel Cut Oats  or 1/4 cup (uncooked) regular oats (not quick oats)
1/2 cup grapefruit

SNACK 1
Greek yogurt plain fat free (I chose one with a high amount of protein)
Berries
Agave
Cookie (yes, a healthy cookie)

LUNCH
5oz cooked or 8oz uncooked chicken. (grilled or baked)
1/2 cup yam or brown rice
Spinach or broccoli

SNACK 2
Protien Shake
or something similar to my lunch

DINNER
This varies depending on my mood and schedule. Something clean

SNACK 3
Protein shake
Cookie

I've gotten a lot of recipes from a blog at www.bodyofamother.com and my sister-in-law.
Eating healthy gets easier. You start to crave fresh foods and eating something greasy or unhealthy starts to gross you out believe it or not. I have found one restaurant that is okay to go to on occasion, it's called Blue Lemon. Not all of there food is clean but you can find something decent if you look closely!

Calories are important to watch but more importantly you need to look at macros. Carbs, protien and fats. http://www.freedieting.com/tools/nutrient_calculator.htm this website is great to figure out how much you should be eating of what. First you need to figure out how many calories you need to eat. You take your body weight and times is by 16. This is how many calories you must eat to MAINTAIN your weight. And to loose weight you'll times that number by 0.8.

Example: My body weight right now is 134lbs
134x16= 2144
I need to eat 2144 calories to maintain my weight.
2144x0.8=1715 calories to lose weight.
Next, plug this number into the formula on the website.

Your body needs fuel. If you starve your body it will hold on to everything you eat and you won't burn any fat. You also need muscle. Muscle helps to burn fat and to build muscle you need to exercise and eat protein!


This was lengthy, I'm sorry. I have a lot to say. I've learned a lot over the past year!


Fad to Fit

Hi, I'm Stephanie! I am no one special, I'm an average looking girl with little muscle and even smaller motivation. I've never hated how I looked but I've always tried the new fad diets. It wasn't until I met my husband that I started to realize the truth. DIETS DON'T WORK!! The only way to lose weight, gain muscle and not get winded walking up the stairs is by living a healthy life by eating clean and exercising. My husband is into body building he competed in his first show in March and looked amazing. However, his lifestyle to get show ready was to the extreme of healthy living. I tried to help him by living the same lifestyle but got very discourage with how tough it was. Needless to say I gave up and went back to eating pizza and soda! Recently at my softball game I noticed how out of shape I was so I decided to clean up my diet and start with baby steps and about a week ago I saw a picture of a girl that went from about 180-200 lbs to figure model size and muscle and I had the thought "I can do that!" So here I go, I'm going to track my journey on this blog and share the things I learn. I want to help people understand that diets don't work and it's all about changing your lifestyle.