Sunday, September 30, 2012
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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. :)
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. :)
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!
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!
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.
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)
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 (If 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 Seeds. Protein 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!
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
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.
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!!!
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.
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
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