Daily Archives: September 6, 2013

Friday! Yes!

Now that I am down to 2 work days a week, I feel so much more NORMAL. My sleeping is back to being what is normal for me, I feel better, and I look forward to tackling my days now.

Dropped the kids off at school and headed to the gym (gotta love those early morning workouts, get em’ done and claim your day!) Today was chest, shoulders, tri’s and bi’s. I’m deloading so all my weights are light. I feel like screaming in the gym- “I AM ON A DELOAD WEEK! DELOAD! THIS IS NOT MY TYPICAL LIFTING WEIGHT!!” but, then I figure, who really cares? Nobody is watching me NOR do they really care. When you workout, never compare yourself to anyone other than YOURSELF.

Even though my weight were low, I went with higher repetitions, and yes, by golly I am a little sore. My routine was this:

Bench Press

Cable Cross-overs

Incline Flys

Incline DB Press

Bicep Curls

Single Bicep Curls

Tricep Rope pull downs

Dips off a bench

Presses

Lateral raises

Rear Delt Raises

I did some Ab work as well.

Most of these were 4 sets of 12-15 AND supersetted with one another.

 

So I have to share. I had stopped to go to the bathroom (well, because that is what happens when you drink close to a gallon of water a day), and a lady (a little older than myself) stopped me and asked what I did in terms of working out. She said she is absolutely amazed with my physique and my body is her inspiration. I was so COMPLETELY and UTTERLY  flattered. Her and I spoke for the next 20 minutes (normally this would bother me as I was in between sets, but I wanted to answer her questions), she told me how she lost 45 lbs over the last two years and how she has come to love going to the gym. She even went as far to say that she goes home and tells her husband about me, and how badly she has been wanting to talk to me (her husband finally pushed her to just talk to me..so FUNNY! I  just cannot imagine that) We had such a great talk and I so badly wanted to tell her to quit the daily cardio she is doing- BUT, I refrained. The first thing I have learned in this whole process is to NOT tell people what they are doing WRONG, but encourage them in all they are doing RIGHT.  She even went as far as to ask me if I thought it would be weird if she wrote down everything she saw me doing next time I was at the gym (stalker much? NO, KIDDING!! TOTALLY), of COURSE I said YES! I was so flattered. NO really. I hope to be an inspiration to SO many MORE people out there. I want people to know that this is a REAL attainable goal. You CAN do this. I am  HAPPY. I am not restrictive in ANY WAY. NONE. I don’t have any forbidden foods, I don’t do LOW carb, Low fat, Low ANYTHING. My workouts are SO rewarding. I love them.

 

I would not be fair for me to say that you can look like me or have the physique you want without saying that nutrition REALLY is a HUGE part of it. HUGE. You can go to the gym all you want, but you really have to close that nutrition loop. I am not talking about crazy diets (It isn’t a diet it’s a lifestyle), rock bottom calories or being miserable. So please, just take those thoughts out of your head. I realize that not everyone wants to have to measure their food, or watch their intake. I realize it may turn people off right there. I may have just lost someone in that last statement. It’s ok. When they are ready they will come back. The first thing is that you need to get an idea of HOW MUCH you are actually eating in a day. The only  true way to do this is to TRACK your food for a week. EVERYTHING that goes into your mouth, write it down. There are TONS of apps out there, that you can download to your phone. My favorite are Mynetdiary and Mymacros. There is myfitness pal as well, but I don’t care for it honestly. This way you can see where your calories are. That would be step 1. You really cannot just go all willy nilly and guestimate. It’s too important. I want you to be able to see if you are eating too much OR too little. Believe it or not, too little is a common theme.

 

I personally  choose to follow my macros. I enjoy this way much better.  I will talk about that tomorrow. However, for now, a good tip I received from a reputable source is this:

If you want to lose weight, multiply your weight by 12. If you want to maintain, multiply your weight by 14/15. That is a good GUIDE/STARTING point. This way you have a general idea of numbers. Well, I don’t want to bombard today, so I will post more soon. Remember, give it a chance. Track your intake for a week. It’s a real eye opener. Try not to be conscious of what you are eating. Just eat the way you are right now. Measure it and track it. Go!

 

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Some of My Favorite Things..

Some of my favorite things..

Some of my favorite things..

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Some of us have “go to” foods that we use on a daily basis. I thought I would share just a couple of mine (God knows I have a TON). First is my Cellucor. This is by far the best brand I have tried to date. Seriously. Go get yourself some. Like, NOW. They are good for Protein Shakes (to which I say, I use mine with WATER only. Yes, it’s an acquired taste, BUT, you get used to it. Besides, the flavors are good enough to stand on their own), I use it for my proyos (which I posted a recipe for yesterday), I also use it sprinkled on some stuff here and there for extra sweetness.

Next I have my fats. I LOVE LOVE LOVE coconut anything. So, of course I use it to cook with! Duh! Coconut butter is my favorite to put on toast or sweet potatoes! YUMMO! Coconut oil has a very high burn point, so it’s good to use for stir fry, sautéing foods as well as taking the place of Olive Oil. (which I  do still use btw). The Spray oil is good for when I am watching my fats and I want to save them for say..umm..GOODIES..lol

Then there is my beloved Peanut Butter. Oh, how I love thee..My love…Okay, sorry. Anyway, I love Peanut Butter and Co PB, it is delicious. Beats ANY OTHER HANDS DOWN! So I have a few varieties in my arsenal. I keep adding, as you really can never have enough of the nut butters. I also like cashew and almond butter as well. Who are we kidding, I’m not prejudice, I will eat ANY BRAND and FLAVOR of nut butters. Remember that comment up there? The one where I mentioned saving fats for goodies. I introduce you to  me goodies. My besties. My nutbuddies. HA! (and yes, I have other fat sources as well! Avocados,  fish oil et al)

Ahh, lest we not forget my Quest Bars. These are the GREATEST CREATIONS EVA’! Do you hear me? EVA’!  These do not have all that crap in it that most (insert popular brand named protein bar here) have in them. No, seriously. I wouldn’t lie about something like this. They are fabulous. You can order them online, or GNC or Vitamin Shoppe carries them as well. I have found that Vitamin Shoppe has the biggest variety of flavors. My favorites are : Banana Nut, Apple Pie, PB&J,  Cookie Dough, Cinnamon Roll, White Chocolate Raspberry, Strawberry Cheesecake, Peanut Butter, Brownie ..Oh wait, see what I did there?  Ahh, yeaaaa, that’s  pretty  much ALL the flavors except a few I forgot to mention.  So, yea..go get thee some!

Have you tried these gums? The Dessert line? YUM. No, really YUM. I have probably ALL the flavors. My favorite is not in the picture because I am out. OR, maybe one of my kids stole the pack. Grrr..Anyway, it’s Sherbet.  So yummy. Fills that sweet tooth craving when you need it.

Then there is Liquid Aminos by Bragg. It takes the place of Teriyaki, Soy Sauce etc.. You can use it on tons of things. Chicken, rice, fish, etc..my favorite is to put it on my rice.

Anyway, your tastes of course may not be the same as mine, but I believe that everyone has their go to staples and these are a few of mine. I  have tons, but I don’t feel like taking pictures of my whole pantry/refrigerator!

 

As always, be sure to count all these in your daily macro intakes 🙂

 

OH! I forgot to add, the one bottle up there with my powders are Branch Chained Amino Acids. I will speak about them at a later date.

 

 

 

Protein Pancakes..aka Proatcakes.

 

Protein Pancakes are really versatile. You can do tons of different combinations to satisfy your  taste buds. I have a few different flavors that I like to make, but I will give you a basic recipe.

1/3 cup oats

1 scoop Protein Powder (whatever flavor you like/or have on hand)

2 WHOLE eggs (you don’t have to use whole eggs, you can just as easily use whites, just be sure you double it then, I mean, really..use the WHOLE egg for this recipe)

1 tsp Baking Powder

1T Oat Flower (yes, I use it because it add a little more of fluff to them in addition to the baking powder)

1tsp Vanilla Extract

(If you are taking Omega’s, this is a good recipe to throw them into. I take liquid form so I just throw my daily dose in here)

Blend it all together in a mixer. YES, it will be thick. It’s fine. If it REALLY bothers you, you can thin it down with some milk (almond, soy, 1%, skim, full fat whatever YOU want)

Plop them in a pan and fry them up! This recipe will make 2 large ones, or 3/4 smallish ones.

My favorite is to melt some pb on top, SF Cool Whip and SF chocolate syrup. (No need to comment on my SF stuff, I use it sparingly, so it’s all good in my book)

 

Make sure you figure out your macros and log it all 🙂

Victorious

Strength for the body, mind + spirit. 1 Cor 15:57

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