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Don’t miss this recipe!! EASY 90 cal BANANA OAT PROTEIN COOKIES!

In At home cooking, bodybuilding, clean food, family, fitness plan, life, Never perfect, popular recipes, protein, Protein breakfast, sweets, Uncategorized, WOD On February 26, 2014 1 Comment

Happy hump day beauties!!!! Today’s post is short but sweet:) I’ve got a really SUPER DUPER EASY recipe for a pre-workout 90 calorie snack idea! for me, because I tend to workout so early in the morning, I consider this 1/2 of my breakfast. I brake up my breakfast into pre-workout & post-workout.

For example what I did this morning.

FASTED CARDIO WITH CELLUCOR HD powder.

1 1/2 BANANA PROTEIN COOKIES BEFORE WEIGHT TRAINING (killed shoulders and abs)

POST WORKOUT : 6 EGG WHITES.

This is the perfect balance or carbs for energy before lifting and protein post training.
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Banana Nut protein cookies
 
Prep time

Cook time

Total time

 

Adapted from Bodybuilding.com
Serves: 9

Ingredients
  • 2 very ripe mashed bananas (I thawed previously frozen ones)
  • 1½ cup quick cooking oats or traditional. (either is fine)
  • 2 scoops protein powder. (I used 1 scoop of About Time Banana Creme, and 1 scoop of Isopure 0-carb Vanilla)
  • (optional: A small handful chopped walnuts and raisins)

Instructions
  1. Pre-heat oven to 350 degrees.
  2. Mix rolled oats and protein powder well.
  3. Mash your two bananas, and add to dry mix. Mixing and mashing very well.
  4. Optional: Fold in chopped walnuts or raisins. (this will increase macros a slight bit per serving. Fat and sugar content)

Notes
90 calories per cookie WITHOUT walnuts or raisins. This is a great pre-workout snack! Remember…Carbs are good, we use them for energy before a killer workout. Protein AFTER;)

Nutrition Information
Serving size: 1 Calories: 90 Fat: 1 Carbohydrates: 17 Protein: 7

The only problem with these….it’s hard to just have one!!!!!! Lol.
I’m so into these, that I now have a hoarders freezer full of extra ripe bananas. No. Joke. Go ahead, print it out and share with fam and friends:)

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I am a huge believer in MORNING FITNESS! This silly selfie, like allll my gym selfies, are taken between 5 AM- 7 AM. YEP. I’ve always preached it. The best part about early morning workouts, your body still practically has no idea what the fuck is going on, so you could pretty much trick it into doing anything! lol. The second best thing, is that, you realllly set the tone for the rest of your day. When you start your day on the right foot, on the “fit” foot, you are less likely to binge throughout the day.
I promise you that.
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Check this out…. See if you can give yourself 1 WEEKto try and wake up just a bit earlier and and get in a morning workout!
Here are a few tips to help jump start you!
Courtesy of @trainingroutines

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Just a bit of sock game. These feet have gotten me through a lot. Don’t fail me now.
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This weekend was solely committed to spending time with my family who is here visiting from Argentina. They are amazing people and being with them absolutely made my week sooooo much better:)
Family is key through the good and the bad. Is is a shot of us this weekend at my folks house doing what we do best. BBQinnnnnngggg!!! Yeehaw!
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Homies till the end. The phreshhhhhest cousins around!
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Fresh flowers this week to make my bathroom more pretty:) not usually a red rose kinda girl, but hey, there’s a first for everything.
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I hope you enjoyed today’s post! I know, I little short, but this recipe makes up for it!
MY QUOTE FOR TODAY….(this week rather)
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Hope everyone has a blessed day! Xoxo’s

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Happy NOVEMBER! Time to roast those pumpkins!

In At home cooking, blogger fun, bodybuilding, clean food, events, fitness, friends, LIVE FIT TRAINER, new faves, popular recipes, Reviews, running, sweets, Uncategorized, zumba On November 5, 2013 1 Comment

Hi loves!!! With Halloween behind us, I can’t hardly believe that the end of the year is upon us. As you know, Halloween has never been my favorite holiday, but I loveeeeee fall, so…. I had to show support and at least get dressed up. Here’s a shot of us at my girlfriend Kelly’s house. She threw a great lil party. Honestly….I have absolutely no clue what I was supposed to be, but, it kind of resembled a sheriff from New Mexico. Of course, a bit of a sexy version. Whatever. Lol.

Anyway…for those of you wondering…(since I never post pics of boys) this is Marcin. He’s dressed up as a “big black cloud” and he’s dreamy. Sighhhhhh

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Ok, moving on to more fall news;) finally time to start getting rid of some of these sugar pumpkins all over my house. From decoration into my belly!!! I decided to cut this puppy up, and roast it.

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Pumpkin is pretty tough in texture and typically takes quite some tie to roast and soften in the oven, so I cut it up into small squares to speed up the cooking. A lil impatient you could say…..
Here’s an idea of what to do with the seeds when you remove them from the inside of the pumpkin. Lord knows…I HATE wasting food. SWEET CACAO ROASTED PUMPKIN SEEDS.

These little pumpkin bites were roasted with:

HONEY ( I used this one)

NUTMEG

CINNAMON

SALT & PEPPER

Roast at 400* for 40 minutes.

(note: pumpkin in itself isn’t very sweet. Do not get confused with “canned” pumpkin. When roasting real pumpkin, if you want it sweet, make sure to add a bit more honey to compensate for the bitterness.)

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As you all know, Halloween comes with copious amounts of candy, on candy, on CANDY!!!!! Shit candy, really. Kit Kat, twix, snickers, ughhhhhhhhhh! I’m not gonna lie….I did give in and have a few. C’mon…who really didn’t have ANY shit candy?????
Well, yes….I’ve got a gnarly sweet tooth & will absolutely admit to having sweets (sometimes a bit toooooooo often) , but…….. if I’m gonna get cray on some sugar, this is what I wanna stuff my face with.

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So, we’ve covered pumpkin, now, let’s explore another fall flavor. CARAMEL!
One of my favorite clients from the salon, Diane of Nerdhavenfarms.com has really hit the jackpot with these. I was a lucky son of a bitch to get to sample these sweet but slightly salty beer & Pretzel caramels. We have the best time when she comes into the salon. We chat, laugh, share blogging tips, compare recipes and bounce ideas. I love it. She has a total foodie like me!! 🙂

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If I’m gonna get down on some sugar, I’d seriously prefer for it to be in this form; handmade with local ingredients, organic, & homemade with love! This is the best way to enjoy sweets my sweets! How freakin cute is there packaging though!!!???
I not only wanted to share these perfect little morsels because I LOVVVEEE them, but also because I was super inspired by Diane’s passion for whole, clean foods as well as her life balance of health with a bit of added sweetness;) I truly aspire to find that balance and find that passion. I promise I will make sure to send y’all a link soon on how you can get ahold of these, because they truly are such a great gift idea!

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No babes…… You cannot have some….. Pups begging;)

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November is here!!!!! This is how naughty I’ve been…. I haven’t been posting enough, I know. We went from the end of oct-the begging of Nov without a post! Wtf! Well, November pretty much came so fast, it practically slapped me in the face! This past Sunday ( November 2) was a a very special day.
My best friend Alicia (on the right) and I, along with close family and friends ran the 6th annual Heroes of Hope grey ribbon crusade to continue brain cancer research, in which all proceeds benefit childhood and adult brain tumor research at UCLA, Children’s Hospital Los Angeles and Cedars-Sinai Hospital. Alicia’s uncle was recently diagnosed with a lrg brain tumor and is currently undergoing chemo through Cedars-Sinai. We pray that he recovers and continues to live a healthy and cancer free life.

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Sporting my new Saucony “The guide 7” running shoes that they so graciously gifted to us at the Fitness magazine “Meet & Tweet” event.

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The event was held at beautiful Dockweiler State Beach Park. I was surprised that the fog rolled out fairly early. We ran in sunny & beautiful weather:) Absolute best part: Loads and loads of supporters showed up!

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For some reason, I thought we were gonna be running a 10k but apparently we signed up for the 5k. Whatever, I was just stoked to be running by the beach. It was actually perfect because I haven’t really been running lately, so a 10k at 7:30 am prooooobably wasn’t the best idea for my problematic, not trained feet. Lol. The 5k was perfect and super fun!

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I came in 69th place. With a time of 26.38. Not too shabby! Well, for me;)

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Any time, after a run….I am famished. Lol.
I’ve been a fan of Detour protein bars for some time now. (Since they were a sponsor at blend retreat) they are seriously awesome. These and quest bars are always my go-to!
Detour just came out with these and they are fab! IM SORRY BUT THESE NUTRITION FACTS SAY IT ALL.

Nutrition Facts
Serving Size 1 Bar
Amount Per Serving
Calories 130
Calories from Fat 20
Total Fat 2.5g
Saturated Fat 0.5g
Trans Fat 0g
Total Carbohydrate 18g
Dietary Fiber 3g
Sugars 4g
Protein 10g

If you ask me, that is really great.

GLUTEN FREE

LOW SUGAR

WHEY PROTEIN

SWEETENED WITH STEVIA

MADE WITH ORGANIC OATS.

Scarfed it down as soon as I passed the finish line;) they were passing out SoyJoy….but I way prefer this.

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Our team…. “F YOU CANCER”

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I spent the rest if Sunday hanging with my bro, who is home visiting from vancouver;)

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This weekend, I also decided to make an excuse as to why I needed to buy a million new bras and panties, and open up a Victoria secrets credit card. goooooood lord.
At least I saved $15, ha!

This is the thing…..I NEVER find bras that fit me perfect. I always just “make it work” lol. Soooooooo, when I tried on “THE DATE UNLINED BRA” I realized that I had met my match, my soulmate! I’m a sucker for a good deal, and guess what!? If you bought the bra ($28.50) you practically received a free matching panty! Whatttttttt!? Hell yeah. Bring it betch.
A set for $30!? I’ll take it….times 5. Lol

Anyway, back to things of importance. Fitness.
Yesterday, Monday, marked day 1 or the LIVEFIT TRAINER from bodybuilding.com.
First day of week 9...LEGS.

Ok, so I didn’t actually do this whole workout today. Reason being, that I knew I had to teach Zumba at 7 pm and seriously thought it may be too much on my body. Sometimes, you just gotta be honest with yourself. I couldn’t do it.
My class was fantastic though and we had a great time finding out inner sexy bitch.
I surprised myself when I decided to stay for the next class, which was body sculpting.

Oh girllllllll! My body said “oh hell no!”
I immediately filled my tub with Morton’s Epsom salt, grabbed some reading material and soaked! Soaked my tired and sore muscles. Womp womppppppp.

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Hope everyone has a wonderful rest of the week!!!! I am sooooo excited to visit my other bestie, Amy in the Bay Area this coming weekend!!!!

Btw…. DOES ANYONE HAVE A FUN 10k IN THE LA OR SURROUNDING AREA THAT THEY LOVE PARICIPATING IN!???

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LEAN MUSCLE…SHED FAT! PHASE 2!

In At home cooking, bodybuilding, clean food, fitness, LIVE FIT TRAINER, meal prepping, new faves, popular recipes, protein, skinny grocery list, Uncategorized On October 9, 2013 1 Comment

Hello babes! Happy Wednesday! A little late on the post but a Beautiful start to the week. Finally WEEK 5 (phase 2) of my LIVE FIT TRAINER program has begun, and I couldn’t be more stoked. Finally some shit is about to start going down! Cardio is increased from ZERO to 3-4 days a week including 5 days of weight training. Another exciting part of this phase is the “leaning out.”
Remember the first 4 weeks, yeah, that was all “bulking.”
Now it’s time to shred!

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Monday came and went sooo fast! Lots of meal prep going on here! During this PHASE 2, I decided to switch things up a bit. I’m starting to get more outside the box now. Chicken, sweet potato & broccoli kind of got boring so, I’ve now moved on to ground turkey, lean sausage, tuna, and some other fish like cod & tilapia. Brown rice, quest bars, and flax crackers as my starches, and a larger array of colorful veggies. I’m definitely feeling more comfortable with really understanding how much of each macro nutrient I should be eating.
The diet remains pretty similar to the last phase and nutrition is KEY!( 5-6 meals a day. = approx: 20 carbs/ 9 fat/ 24 protein per meal) other than my dinner now has no starch pretty much.

Find out how to calculate here.

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This is considered one of my 5-6 meals in a day. Of course, now, I season everything with mrs. Dash. (NO salt seasoning to reduce sodium consumption)

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I’ve measured this out to be less than 200 calories.

 1 sausage link: 120 calories – 6 grams fat ( you could try veggie sausage as well, just not sure how many cals and fat they have.


1/2 cup frozen onions and peppers

 

3 chopped asparagus

1/4 chopped zucchini

***Cooked on non-stick skillet with any organic pan spray.( I like Trader Joes coconut oil spray)

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Another small meal option ( under 250 cals)


One can of albacore tuna in water. Mixed with your faves.

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I make this and have it ready to go. In a Tupperware..in the fridge..ready to grub. Prep is key. I pretty much am always hungry, and if I don’t have stuff made and prepped in the fridge, such as this, or hard boiled eggs, maybe some turkey slices, I will eat whatever the eff is naughty and around me. Lol.

This recipe is simple:

Apple cider vinegar or red wine vinegar ( a splash)
1/2 a juicy lemon
1 tbsp capers
4 chopped cherry tomatoes
1 dollop fat free sour cream
Salt & pepper
A bit of chopped fresh onion
A squeeze of siracha or fave hot sauce;)
(Optional : cilantro)

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Ok, sooooo I didn’t completely cut out boring ass lean chicken, cuz the truth is…it is a great source of lean protein, and I do believe I need at least once a day;)
6 oz here folks.
Made a whole big batch of organic brown rice in an ancient rice cooker that I pulled out of god knows where. ( low carb lady hasn’t had “rice” in AGES!!!) anyway, really excited about I cooperating this starch. Before 4 p.m. This is;)
1/2 a cup RICE = a serving

And for my fave part!

This kale Sautée!
Sautéed with shallots and garlic with a bit of coconut oil spray on a non-stick pan
The SECRET To this delicious kale: STEVIA!!!!. Yep. That’s right. Kale tend to taste a bit bitter, so I added just a few drops of liquid stevia to the mix and Voila!!!! Sooooo good! Try it!

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On top of my new fitness routines and nutrition plan during PHASE 2, is the introduction to new fat burning and toning supplements. In doind ALLLLLLLLL of my research, I’ve found a company and product that is best suited for me.

Cellucor 

NO Extreme is my (no-creatine ) PRE WORKOUT supp for phase 2 and C4 (w/ creatine for phase 3

HD is my fat burner. On for 8 wks. off for 4 wks cycle. (did not use fat burners during bulking. Phase 1)

CLK is my supp stacked with the HD for toning & sculpting. Also on a cycle of 8 wks on 4 wks off.

BCAA is my Aminos for DURING and POST WORKOUT.

 

Time to take things to the next level!

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Since these gloves have never lifted so heavy before……Once PHASE 1 was over…I had to trash them. Poor babies. Time for some Harbingers!

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I started busting out my CEP Compression socks for heavy LEG days. I really do find that it helps promote circulation and reduces chances of injury. They take a year to put on my damn feet, haha, but well worth it.

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Here she is folks. No filters. just me. I see improvement in muscle definition after just 4 wks of this program! Ok, of course, not near where I want to be, but on my way.

Obliques are making their way to front and center and biceps are slowly but surely reaching for the sky. Listen, it’s a journey. No one said it would be easy. I feel great, strong and healthy. With this program, I’ve found nutritional balance in caloric intake which I’ve always struggled with. Alright time to make those muscles pop now!!!! lol.

 Please don’t even look at that stupid flexing face I’m pulling.Good lord.

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I’m signing off for today, headed to the gym for serious leg day….but leaving you with an awesome recipe that is perfect for a LEAN, CLEAN meal!

ITALIAN SKILLET TURKEY & VEGGIES

ITALIAN TURKEY & VEGGIE SKILLET
 
Prep time

Cook time

Total time

 

Recipe type: SKINNY
Serves: 4

Ingredients
  • 1 package extra lean (1.5 G fat per serving) turkey
  • 1 small chopped onion
  • 5 mini peppers (yellow,red, orange)
  • 4 cloves chopped garlic
  • 3 big handfuls of spinach leaves
  • 4 tbsp Bella Vita (low carb) marinara sauce (i like spicy)
  • ½ cup water
  • 2 tbsp red wine vinegar
  • ½ tsp cumin
  • 1 tsp paprika
  • 1 tbsp Mrs Dash. extra spicy seasoning
  • ½ tsp oregano
  • salt and pepper to taste (easy on the salt)
  • optional: 1 tsp siracha or fave hot sauce.

Instructions
  1. sautee onions and peppers with a bit of salt & pepper on a non stick skillet with oil spray. Med heat.
  2. Once softened, add water, vinegar, and marinara sauce.
  3. mix and add turkey. MAKE SURE TO USE A SPATULA TO KEEP BREAKING UP THE MEAT.
  4. Add all spices, hot sauce and garlic and cook on Low/med heat to avoid drying out the lean meat.

Nutrition Information
Serving size: 1 Calories: 183 Fat: 2 Carbohydrates: 6 Sugar: 3 Fiber: 2 Protein: 35

 

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And last but certainly NOT least….

A supplement that will aid in fat loss, speed up your metabolism, decreases inflammation and soooooo much more.

Read up on the many more benefits HERE!

make sure to heat food BEFORE adding or mixing this FLAX OIL.

1 tbsp a day keeps the doctor away.

 

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Hope everyone has a wonderful week! COMMIT TO FIT.

**PAULA

Malibu Weekend Wedding & some NEW finds you WON”T wanna miss!!!

In bodybuilding, clean food, fitness plan, Fridays, friends, LIVE FIT TRAINER, local shopping, new faves, Raw food, Reviews, skinny grocery list, Uncategorized On October 3, 2013 0 Comments

Hey y’all! Sorry I’ve been a bit MIA, but to be totally honest…there hasn’t been too much to report. As far as my progress in my LIVE FIT TRAINER program, it’s going really well. Weeks 3 & 4 have been pretty much the same workouts and foods, except I’ve been upping my weight a bit. Just about to finish up week 4, and I gotta tell ya….loving this shit. I feel so empowered. “When in doubt, go LIFT”

I absolutely **CANNOT WAIT** till ***PHASE 2!***
This is where I start gettin shredddddded!! Finally! **CARDIOOOOOO!**

Anyway, trust me, you will get all the lowdown on foods, supplements, and workouts for the next phase of the transform. I’ve had a handful of “*re-feed”* meals ( some would call cheat days) within these last couple weeks, but, I’m fine with it. My body reacted just fine. I think the consistency of my caloric intake has kept my metabolism on check, so when I did have those heavier meals, I was fine.
Ok, enough babbling. There *are* other things in my life I’d like to share, u know! 😉 On to some great shots of my girlfriends wedding in Calamitos Ranch, in Malibu this past weekend…..

It was a gorgeous evening.

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Check out the biggest **BABES** of the night;) legends!

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The cutest couple ever! This dress was absolutely stunning!!!! Completely obsessed by her 20’s finger wave hair.

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I totally forced the kid to kiss me. Lol. Such a babeeeeeess.

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One of my 2 dates for the evening. No, not my boyfriend….. **friend.**
Don’t worry…you ***will ***know when homegirl gets a dude;)

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The happy couple Mr & Mrs. Lipps.
( the lighting makes my hair look red….hmmm, I kinda like it;)

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Ok, now come theeeeese homies! Haley, to my right, is my other date. Lol.
She got that fake pony up in her hair, and it looks sooooo bomb! Lookin like JLo! Champagne, and some more champagne….. Then I just kept adding OJ. Lol

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The man behind us all. “Dad” my old boss. My friend…and “godfather” of hair pretty much. Lookin like he just walked off the Tom Ford runway. Always so sharp.

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How adorable is this little spread! This was put together by Brown Bear Eats out of Costa Mesa, CA. Omgggg. I couldn’t resist! They have the absolute BEST peanut butter cookies and gluten free brownies!

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Super cute idea for seating. Baby succulents with name tags:) had to snap a pic. You know, cuz I’m soooo getting hitched soon. #pinning

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Ok, so we were a bit buzzed in this pic…perhaps…. Not sure. Orrrrre we just thought we looked realllllll cute…..

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Ladies!!!!! Love these girls! We ate like queens and dropped it like it was hot!

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NEW FINDS & FAVES……

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It’s no strange news to you about my obsession with QuestBars. This I know, but I can’t help but to send a lil shout out, EVERY time I buy them. They are by far the BEST protein bar on the market. All the flavors you see are all made with stevia or erythritol.

Erythritol is a naturally-occurring sugar alcohol derived from a corn source and is naturally found in small amounts in various plants, fruits and fungi, including mushrooms. It contains virtually no calories (95% less calories than table sugar), has a low glycemic impact, and doesn’t contribute to tooth decay. Basically all the bad things about sugar are absent in Erythritol, yet it tastes just like sugar and is about 70% as sweet.

They are delicious!!! The best part is, when you lightly zap them in the microwave! I know, I’m sounding gross right now, but i don’t carrrrreee! Hard to pick a fave folks!

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Again…no secret. My favorite season is fall. This pic says it all. I die for organic fujis.

20131002-203534.jpgBell Plantation’s PB2

Not a new find…but I ran low, bought a new one, & thought I would remind you, that ya’ll better get on this PB train.

85% less fat calories than regular peanut butter! HELLLOOOO , need I say more.

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Ok, so a girl can really get sick of “OATS” as a pre-workout meal, so this past week, I’ve switched it up. I found this amazing, moist, delicious & organic sunflower seed bread by Delba. 

Delba-Breads from controlled biological cultivation

All used raw materials are coming from controlled biological cultivation.
The natural ingredients and the special baking process give our Rye Breads a delicious taste.
Delba Rye Breads are a contribution to the wholesome and high-fibre diet.

From controlled biological cultivation
–without preservatives
–without chemical baking aids
*organic farming
Ingredients
Whole kernel rye*, water, whole rye flour*, sunflower seeds* (5%), sea salt, yeast

Yummmmmm!!!! So nutty and perfect macros for a pre-workout. I’ve just been topping with a bit of Nature’s Hollow (sugar-free) honey and done. Gives me the perfect amount of energy to kill my early morning workouts. I just cant do the whole fasting workouts anymore…ugh soooo not about that lean muscle loss. FEED TO GROW!

Carbs/fat/protein.

POST-WORKOUT: 5 egg whites, 1.5 oz shredded chicken & veggies
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Since my diet has been short of exciting as far as playing around with new ingredients, (my list of foods is pretty boring), I’ve been researching alternatives to some of my favorite sauces & seasonings. I ran across this puppy while doing some shopping the other day. I don’t know if ya’ll are familiar with Walden Farms products, but they also have a BBQ sauce that is 0 cal, sugar free, well, all of the above, but….i just cant bring myself to buy it. If you read the back, you honestly CANNOT pronounce a thing that’s in it. UMMMM, I just couldn’t justify it. Anyway, then I saw this one. Good things come to those who wait, right?!

Well, she’s a WINNER!

Nature’s Hollow SUGAR FREE BBq sauce.

Nothing hidden, sweetened with Xylitol.
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A carb lovers DREAM!!!!! LOW CARB BAGELS!!!!!!!!!!!!!!!!!!!!!!! Somebody please pinch me and wake me the fuck up!

I saw these at my local (& FAVORITE) lil low carb store, and I was hesitant. I was like “realllllly, wtf is gonna be in this?!”

So, like a lil creep, I sat in the store while googling the company and their products. Thin Slim Foods has got it goin on!

Ingredients:  Flours(organic wheat bran, natural wheat protein isolate, natural oat flour), purified water, sea salt, calcium proprionate(a light preservative), chicory roots, yeast(sorbitan monostearate), dried onion.

Please look them up, and see for yourself.

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Last find of the day, which, BTW…I  will be enjoying one today, as my afternoon snack….These awesome RAW/VEGAN wraps by WRAWP.

WHAT??! I know, amazeballz.

WrawP bread is Raw, Wheat Free, Gluten Free, Nut Free, Low Fat, Sugar Free, Diabetic friendly, all natural, high in fiber, full of flavor and rich in nutrition! No white salt or sugar and low in calories. It is full of Complex Vitamin B and Omega 3! It helps to prevent heart disease, blood sugar, diabetes, high cholesterol, and conical problems.

It’s HAND MADE, LIVE, HEALTHY, AND UNCOOKED, Dehydrated at 115F. No trans-fat, No saturated fat, no oils, no preservatives, easy to digest, live Vitamins, Minerals and Enzymes.

I bought the spirulina wrawps and they are sooooo bomb and full of flavor!  I highly recommend these.

20131002-204003.jpgWhat do think?…. I think this week’s finds are by far the BEST I’ve found yet! With all these new options, I think it’ll be wayyyy easier to stick to my clean diet. These are my own reviews and research. I was not compensated for it. I love sharing info  with you, let me know if you find or try any of these;) I’d love to know your thoughts.

Also, If you’ve found an amazing product, that I don’t know about yet… PLEASE let me know, and we can highlight it on an upcoming post!

LOVE UUUUUUUUU

P

Meanwhile….SEPTEMBER FAVES.

In At home cooking, bodybuilding, Breakfast, clean food, fitness, Fridays, LIVE FIT TRAINER, popular recipes, Uncategorized On September 27, 2013 0 Comments

In other news….

ITS FALLLLLLLLLLL!!!!

That’s right! I absolutely LOVEthis time of year:) Today’s post may not have to do with my LIVE FIT TARINING PROGRAM, and it may be quite random to most of you, but….I just felt compelled to share with y’all some of my absolute FAVES this month.

September is the BEST month. It marks the beginning of boots and sweater weather, and everything cinnamon, spice, and everything nice. The leaves start to change and the air finally crisps up. I’m in the HOT San Fernando. Valley, so I’m beyond ready for this EFFIN heat to go bye byeeee.

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Ok….first things first.
FASHION…..
My coworker came to work in these the other day, and I just about died. They areeee sooo cute, comfy, ( cuz the heel is mellow) and are the perfect ankle height.
Well, here’s the catch. They are Sam Edelman, and go for $160.00. I wasn’t even planning on buying them, but I did love them. Sooooo, the other day, on one of my TJ MAXX maxinista shopping sprees, I saw these little puppies from the corner of my eye. one fucking pair!!!!! And when I say, I ran to them…..I’m not even close to exaggerating.
#1: THEY WERE $24.99
# 2: SIZE 7!!!!!
ARE YOU KIDDING ME?! Could I have been so lucky!?
Mos def..the happiest purchase of the month;)

MAMA BOUGHT NEW BOOTIES…

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A new IPHONE!! Bye bye iPhone 4. I hated my service and frankly, that damn phone wouldn’t even ring anymore. Piece of sh*t. I switched from ATT to Verizon, and finally got myself the iPhone 5. Really, I went to originally pre order the 5s ( which I’m soooo glad I didn’t now, after all the complaints) but after speaking to a bunch of the staff at Verizon, they convinced me that the 5s wasn’t really worth it, sooooo here we are. My new sidekick, the iPhone 5.

FINALLY……

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I don’t care if you don’t like rap & hip hop…but, for me, this was by far, the most anticipated album this year. DRAKE’s “Nothing was the same
Holy emotional, amazing, sexy, dirty, crude and honest! I’m sorry, but he’s a genius. Some amazing collaborations in this album. I highly. Recommend it.

THIS ALBUM.. SO RIGHT.

ON SOOOO MANY LEVELS…..

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I CAN’T STOP…..

FRIDAY NIGHT LIGHTS!!!!
Best show evvvaaaaaa! So, yes I know…it’s not on the air anymore…but hunnnnnayyyy, this bitch ain’t got no cable, sooooo , old shows will have to do! Lol
Who would of thought I would be so obsessed with a high school football show, but it is fantastic! On season 2 now, and I swear, I’ve been watching like 3 episodes before bed.

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ALL PUMPKIN EVERYTHAAAAANG…..

Ohhhh heyyyyyyyooooo! That’s right…pumpkin everywhere you look in my house. Pumpkin protein bars, pumpkin fiber bars, vanilla pumpkin pancakes, pumpkin protein muffins, pumpkin candles, pumpkin pie scented soap….you name it.

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PROTEIN ON PROTEIN.

This whole month, while doing the LIVE FIT TRAINING PROGRAM, my life has become protein on protein, on protein. My whole daily diet has become chicken breast, egg whites, veggies, brown rice or sweet potato, protein goodies, and fish. It actually has been really yummy. The foods are all prepped very simply, and without added salt and sauces. One might call this lifestyle dry…I call it, THEBOMB!

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LIFT…& I MEAN…HEAVY!

Favorite part of September by far… Learning to be da bosssss in that weight room gurrrrl! I’ve been loving lifting weights and… heavy I might add! This bulking phase is sooo fun! Don’t waste your times on those 5 lb’ers ladies! I promise you won’t get “BIG” eat clean and lift heavy…you will see results that will astonish you! 😉 don’t let those boys intimidate you out of here. Be the shit! Own it.


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Let’s see what October has to offer!! I’m not a big Halloween person, so that’s not really on my ” excited for october” list, but I am looking forward to finally signing up to be a FITFLUENTIAL AMBASSADOR !!! open applications are open OCTOBER 1st!!

Look out for week 4 progress of the live fit trainer!

LIVE FIT WEEK 2 RECAP & some amazing RECIPES to keep you on track!

In At home cooking, bodybuilding, Breakfast, clean food, cleanse, fitness, fitness plan, LIVE FIT TRAINER, meal prepping, new faves, popular recipes, protein, Sunday funday, Uncategorized, weekly workout schedule On September 21, 2013 1 Comment

Happy weekend my loves!!! Today is Saturday, ( I’m sure you won’t be getting this post till tomorrow though;) but….I wanted to start catching you all up on how well the LIVE FIT TRAINER program has been going.

I just finished 2 weeks, and I feel super fit. I’ve been lifting heavier than I have ever lifted, without any cardio. Well, except my Zumba class on Mondays;) shhhh. Don’t tell Jamie Eason🙂

Anyway…if I didn’t know the extreme importance of a healthy diet then…… I sure doooooooo now!!!!! Wow! I was actually imaging my body looking like a fuckin gladiator with all this lifting and no cardio, but in fact, the opposite. My body feels tighter, not bigger. Here’s the mistake people make. Lifting heavy with no cardio….and EATING BAD!!!!! That’s when you look big. Because my meals have been super clean and consistent calorie intake, I’ve been able to stay lean WHILE bulking. Genius.

Yes, it’s not the easiest thing to do. Eat healthy all the time. Honestly, this program has you eating beyond healthy. You must make it a lifestyle. Weighing your food, counting your calories, making sure you are in the right %’s within your macros. (protein-fats-carbs) it’s a science people, and I get it. It’s not for everyone.

Check out this amazing article. It will OPEN your eyes to bodybuilding for women, and why you will NOT get bigger. THE FEMALE FITNESS BIBLE.

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So far, this is working. It’s also helped me control my binging. Myfitnesspal has kept me feeling really accountable. I’m guessing that’s what I needed. If you want results…you’ve got to make changes in your life that must be permanent. Just like my friends who have had babies…I always tell them when they’re feeling like cows after giving birth, I say… “Hey, it took 10 months to get your body like that, it ain’t gonna take 1 month to take it off!” Ok, not like I’ve ever been preggo, but…its the same thing with women struggling with weight all their lives. It took 29 yrs for my body to look like this, it ain’t gonna take 2 wks to get it exactly to where I want it. It’s about being patient, consistency, and 75% diet & 25% fitness. Your head has GOT to be in it. Trust me, throwing in the towel, which I’ve done many times over, is much easier, but seriously chicks. Lets get it together. Enough already.

Here are some of this weeks FAVORITES!!!!

All orange everythaaaaaang! New NIKE workout tights.

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Typical morning breakfast:

1/2 cup egg whites, spinach, assorted veggies, and 1/4 cup quinoa scramble with a dollop of Trader Joes fat free sour cream ( 15 calories for 2 tbsp) and hot sauce

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Typical lunch:

6 oz lean chicken breast. ( preferably organic, veggie fed) —PROTEIN
1/4 cup quinoa—STARCH
1/2 cup steamed broccoli & zucchini—VEGGIES
Add a tbsp salsa.

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Story of my life… Protein prepping… I ran out mid week 😉 tilapia and chicken breast.

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Favorite afternoon snack:
Jamie Eason’s CARROT CAKE PROTEIN BARS:
94 calories for 2 squares.

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Jamie Eason’s Carrot Cake Protein Bars
 
Prep time

Cook time

Total time

 

Serves: 8

Ingredients
  • 1 cup oat flour
  • 2 scoops vanilla whey protein
  • 2 tsp cinnamon
  • ½ tsp baking soda
  • ¼ tsp salt
  • ⅛ tsp allspice
  • ⅛ tsp nutmeg
  • 4 egg whites
  • ½ cup erythritol, Truvia, or Ideal ( I used xylitol) or even a couple packets of stevia
  • 8 oz baby food carrots
  • 4 oz water

Instructions
  1. Preheat oven to 350 degrees.
  2. Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.
  3. Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray glass pyrex dish with non-stick butter spray.
  6. Pour ingredients into dish.
  7. Bake 20-30 minutes.
  8. Makes 16 squares.

Nutrition Information
Serving size: 1 Calories: 94 Carbohydrates: 10 Protein: 10

 

 

Makes 16 squares.

Check it out…already have got them packed and ready in zip lock baggies. 2 a day= a 94 calorie balanced snack. This is how we make our lives easier boos:)

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Super stoked on my new creation and DINNER idea!

VEGGIE STUFFED PEPPERS!
These are wildly delicious and only 123 calories for one whole stuffed bad boy!!!! Absolutely amazing!
Clearly, you could add some ground turkey or lean beef, but I’ve already done that here.

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This is sooooo easy! Try them out. I’ve been really into using nutritional yeast in dishes lately, and it adds this really fantastic, kind of cheesy taste to things. I am dying over it. Soooo good.
Tis recipe makes 4 large stuffed peppers.
4 servings—- 125 calories per serving. 4 gr FAT. 10 gr NET CARBS. 9 gr PROTEIN!

 

VEGGIE Stuffed Peppers
 
Prep time

Cook time

Total time

 

Author:
Cuisine: Healthy
Serves: 4

Ingredients
  • 4 large peppers (any color)
  • 1 large organic zucchini
  • 1 small onion
  • 3 cloves garlic
  • 1 cup organic grated carrot
  • ¾ cup chopped white mushrooms
  • 2 celery stalks (chopped)
  • 3 tbsp peeled canned tomatoes
  • 2 tbsp nutritional yeast
  • 1 egg
  • ½ cup fresh grated parmesan
  • spices: salt, pepper, Mrs. Dash seasonings, oregano, red pepper, garlic powder
  • Topping: Fat free sour cream and onion mix in a pouch.

Instructions
  1. Make a circular cut through the top of your peppers with a knife. remove all seeds.
  2. Set aside.
  3. Chop all your veggies & garlic like pic above.
  4. In a med-lrg pan, greased with a bit of pam or coconut oil spray, add all your chopped veggies, garlic, and seasonings.
  5. Sautee until softened. About 10 minutes.
  6. Once softened, remove from heat, and place in a lrg mixing bowl.
  7. Here, you will add…egg, nutritional yeast, parmesan, and the 3 tbsps tomatoes from the can along with some more seasonings.
  8. with that mix, you will fill the peppers to the rim.
  9. Cook in a small baking dish where they can be standing upright.
  10. Bake for 35 minutes on 375 degrees.

Nutrition Information
Serving size: 1 Calories: 125 Fat: 4 Carbohydrates: 15 Sugar: 9 Fiber: 5 Protein: 9

 

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My new GO TO DIP!!
Trader Joes is my bestie right now…
Fat free sour cream ( 15 cals for 2 tbsp) mixed with TJ’S onion mix! Bomb.com. I topped these awesome stuffed peppers with a tbsp of this mix, and fell in love. I’ve been adding a tbsp to everything, especially on my eggies in the morning;)

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And last but not least……
Probably maybe favorite meal of the day…last meal of the day….
PROTEIN BEFORE BED!!!
CHOCOLATE CASEIN “rice” PUDDING!

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Holy mother of god.

INGREDIENTS:

2 packages of SHIRATAKI Miracle Rice

2 scoops chocolate CASEIN ( I use gold standard)

2 1/2 cups SILK unsweetened vanilla almond milk (30 cals per cup)

1 tbsp unflavored gelatin

2 tbsp fat free sour cream or 0% Greek yogurt

4-5 drops stevia

DIRECTIONS:

Remove “rice” from package, place in meash colander and rinse for a while.
In another bowl, mix 1 tbsp of unflavored gelatin with the 2 1/2 cups of milk & microwave for 1 min 30 sec.
Remove and whisk in casein protein.
Once combined, add stevia & sour cream (or 0%greek yogurt) and mix thoroughly. Place covered in fridge for a few hrs. Eat as night meal.
ONLY 118 CALORIES A SERVING. Serves 3
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OHHH and of course, I can’t be forgetting to share my re-feed meal for this week. Lots of sushi last night along with a couple glasses of wine and beer.
How many calories over my max of 1460 you ask?..
Well….this meal took me 600 calories over my macro limit for the day. Taking me up to 2099.
Not bad though. Generally, refeed meals will be around 400-600 over your macros.
Yuuuuummmmmyyyyyy. I enjoyed it like such a fatty.

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THIS WEEK IN WORKOUTS:

MONDAY: chest and tri’sTUESDAY: back & bi’sWEDNESDAY: legs & calvesTHURSDAY: shoulders & abs

Here’s a little FIT-spiration for you out there!!!!
KEEP UP THAT GREAT WORK!

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We’re gonna have to remember this heading into week 3 of the LIVE FIT TRAINING PROGRAM because instead of 4x a week workouts….it’s now 5x a week.
Man up ladies!
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Happy Sunday babes! Just a lil bathroom #selfie for y’all. How is it all going??!
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MEANWHILE…..sighhhhhhh, DREAMING OF THESE…..
Beats by Dr. dre.
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LIVEFIT WEEK 1 RECAP! Food…recipes…workouts…supplements.

In abs, At home cooking, bodybuilding, clean food, fitness, fitness plan, LIVE FIT TRAINER, meal prepping, popular recipes, protein shakes, Uncategorized, weekly workout schedule, WOD On September 14, 2013 2 Comments

Coming into the end of my 1st LIVE FIT TRAINER week, I am feeling amazing!!!! Today is actually day 5, but no workouts today, so I figured I’d give you guys the lowdown on how it’s been going. I am not used to having 3 rest days in a row, but you know what?….I ain’t complaining cuz I’ve got a hunch that, that won’t be the case coming up here reaaaaaal soon. Lol. I’m gonna sit here and enjoy those 3 damn rest days. I gotta keep remembering that…whatever I was doing before wasn’t giving me the exact results I was looking for, so I’ve vowed to do it right and strict to the plan.

Phase 1 came with loads of prepping fun! I am fortunate to really love cookin’ and spending time in the kitchen, so that was no biggie what’s so ever. I am no stranger to meal prep Mondays;)
The NUTRITION during this phase is absolute key. Because some would consider this the “bulking” phase (building muscle, & no cardio), the proportions of proteins, fats, and carbohydrates that make up your daily macros is super important. I’ve come to find through my calculations and what my goals are, that my daily macros will looks like this: 40% protein, 30% carbohydrates, & 30% fats. Some don’t count their vegetable intake in their calorie counting, but I do. It counts for me.
MY FITNESS PAL is a great way to keep track of your caloric intake. At the end of your completed day, with food logged in, it will give you a % breakdown of macros. I’m totally obsessed with it. Also, it really does make you realize how wayyyyyyyyyy too many cals you were consuming before!!

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DAY 1:

Super pumped!!!!!

BREAKFAST:

1/2 c. Egg whites
1 c. Spinach with garlic
3 oz lean grass fed beef

MORNNG SNACK:

2 Jamie Eason turkey meatloaf muffins

LUNCH:

1/4 c. quinoa
1/4 of med. cooked sweet potatoe
Kale with tomatoes, cucumbers, cider vinegar, EVOO.
6 oz lean protein

AFTERNOON SNACK:

3 small Jamie Eason pumpkin protein bars

DINNER:

Same as lunch:)

Notes:
Lots of water.
Didn’t eat past 7:30 pm.

EXERCISE:

Today was CHEST& TRICEPS.
In the photo below are the exercises performed.
These were performed at 60 %strength capacity.
3 sets of 12 repetitions each.
Doesn’t seem like much, but homegirl was SORE!!!

Ohhhhh and guess what!!!
My supplements came in the mail from bodybuilding.com!
Below is my daily stack…. Read on babes.

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I’m kind of new to the “counting my macros” thing, so it took me a few days, as you’ll see, to get them spot on to where they needed to be.

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On this particular day, I had some calories to kill ( I love saying that) so I made my fave lil post workout recovery drink by All Pro Science. I love the blueberry ice flavor. Now with this LA heat, I crave this drink more than anything.
The great thing about this product, is that it’s made with all natural ingredients, no artificial ingredients, and no fake crap or sweeteners. It’s packed full of essential amino acids, and made with grass fed protein.
Although on the higher end with carbohydrates, it is low in sugar, and fulfills all that your body needs to recover after a grueling workout.

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INGREDIENTS:

1 packet Blueberry Ice APS RECOVERY

1/2 cup organic blueberries

Juice of 1/2 a lemon

Ice.

Add all ingredients into a vitamix or blender and enjoy as a summer slushie:)

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DAY 2:

Yeah!!!!!!! I passed the 1st day! Lol. So far, so good. I’ve been logging all exercises, supps, and caloric intake.
I can’t stress enough how IMPORTANT clean eating is to a program. Already, at day two, I woke up with some BOMB morning abs! Lol
ABS ARE MADE IN THE KITCHEN BITCHES!!! something we all struggle to get through out heads.

Day 2 , I woke up super sore from lifting, but it felt amazing. I’ve been really making sure that I stick to my schedules.
** Breakfast within an hour of waking up
**Cellucor pre-workout shortly after coffee and breakfast. ( 30-45 min before workout)
**Scivation Xtend (during and post workout) for recovery, amino acids
** 5-6 total meals a day with a caloric intake of 1500 calories a day.( this number is specifically calculated for MY lean mass, and body fat %, find YOUR number HERE.)
**very limited – none alcohol.
** Meal prepping. FAIL TO PREPARE…PREFARE TO FAIL
**take supplements

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BREAKFAST:

1/2 c egg whites
1/4 c cooked quinoa
1 cup spinach
Coffee with 1/2 c unsweetened almond milk.

MORNING SNACK:

3 Jamie Eason pumpkin protein bars

LUNCH:

3 oz grass fed beef
1/4 c quinoa with edamame and leeks
Small kale and tomato salad
1/4 cup sweet potato

AFTERNOON SNACK:

2 Jamie Eason turkey meatloaf muffins

DINNER:

Seared ahi salad with no dressing from Take A Bao
1 small can grapefruit Perrier

60 oz of water throughout the day.

Pretty spot on the calories today;)

EXERCISE:

BACK AND BICEPS

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DAY 3:

LED DAYYYYYYY! Eeeeek!
Pay no attention to the exercise list below in the pic…I messed up and put tues. workout. Oops. Well, you get it- LEGS & CALVES.
* leg press
* seated leg extension
* leg curls
* calf raises
All 3 sets of 12 reps.

FOODS

BREAKFAST:

1 serving Vanilla protein Pound cake
3 oz grass fed beef

MORNING SNACK:

Protein shake:
(Pic below)
Cellucor whey in “cinnamon swirl”
Unsweetened almond milk
Cinnamon
Water
Pure vanilla bean powder or vanilla extract
3 drops stevia
1/4 frozen banana
2 tbsp Trader Joes fat free sour cream

LUNCH:

2 Jamie Eason turkey meatloaf muffins
1/2 cup mashed cauliflower
Seasoned roasted broccoli
Small kale and tomato salad with hard boiled egg white

AFTERNOON SNACK:

2 Jamie Eason pumpkin protein bars

DINNER:( before 7:30)

1 cup cooked sweet potato with salt
3/4 cup egg whites ( I buy the cartons)

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Although my protein, fat, carb ratio was great…I was lacking in some calories. Skipping calories in this case with this type of program is no bueno. Just as taking in too many calories is no bueno…. Neither is taking in too little.
REMEMBER: this phase is for building muscle. If you don’t get enough food, your body will feed on that lean muscle mass that you are trying to create.

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DAY 4:

Got lucky with day 4’s workout! I get to do it at home!!! Yeah!!!
SHOULDERS & ABS
Today is my last day of lifting before my 3 rest days. Well, Sunday…I’m actually sneaking in a bit of cardio..oops. I have to Zumba people c’mon! I’m super excited! I’ll be teaching a Zumba class at this years Lululemon’s SOULcal celebration warehouse sale at the LA convention center.
If you’re in LA, come check it out! This sale. Is gonna be RIDICULOUS!

Anyway….on today’s food log, I switched up a few things. I can’t get bored with my food, or I lose it. So, since going a little nutzo with my bodybuilding.com order of Cellucor Whey galore, I’ve been loving playing with all the new flavors of proteins. Today’s was a delicious Molten chocolate shake. Sooooo bomb!

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BREAKFAST:

An egg white frittata made with:
1/2 c egg whites
1/4 c cooked quinoa
Broccoli, spinach and zucchini
With a dollop of trader joes fat free sour cream and hot sauce.

Coffee with 1/2 c frothed almond milk

MORNING SNACK:

Protein shake:
Cellucor Whey in Molten Chocolate
2 tbsp fat free sour cream
1 tbsp chocolate PB2
1 c unsweetened almond milk
1/2 cup water

LUNCH:

1/2 cup cooked brown rice
6 oz chicken breast
Kale salad

AFTERNOON SNACK:

2 Jamie Eason pumpkin protein bars

DINNER:

2 Jamie Eason turkey meatloaf muffins
Hard boiled egg whites
Brocolli and zucchini with 1/2 avocado

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Here’s my “STACK”
I’ve still gotta get used to swallowin’ all these damn pills, but whatever.
S far I’m liking my “stack” but as I get a better feel of what I’m trying to achieve, then, I’ll have a better idea of what is really working, and what I really don’t need.

GLUCOSAMINE
COLLAGEN
FISH OIL
PAPAYA ENZYMES
ALPHA LIPOIC ACID
CELLUCOR HD
SCIVATION AMINO ACIDS
CELLUCOR C4
MULTIVITAMIN
CALCIUM

I am not yet taking the Cellucor HD (fat burner) but will start it in phase 2.
Still figuring out if I like the C4 for my pre-workout or if I’m gonna switch to NO Extreme

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Finally REST DAY!!!!

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For the rest of the week, I will be on my best food behavior. I’m wondering who else out there is trying out this program and is in the first phase….. I’d like to compare notes:)
When Monday comes…I will be ready to tackle the next week in phase one feeling lean and strong. Meals prepped n all!

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Here’s a calculation of what your rest day macros should look like.
I really hope this helps anyone who’s trying to get a jumpsart on strength training and weight loss. This regimented program has really opened my eyes!

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Hope y’all have a fab, fit, and beautiful weekend!
Xoxo’s
Please feel free to email me with any questions;)

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LIVE FIT TRAINER 12 week TRANSFORMATION STARTS TOMORROW! Here’s how you get started!!

In abs, At home cooking, bodybuilding, clean food, fitness, fitness plan, LIVE FIT TRAINER, meal prepping, popular recipes, Sunday funday, Uncategorized, weekly workout schedule On September 9, 2013 6 Comments

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Happy Sunday babes!!!!! Today is my complete prep day for starting my new program. What is it???? Curious???
Well… It’s Jamie Eason’s LIVE FIT TRAINER 12 week program, through bodybuilding.com
I’ve always been into diet and fitness, but I’ve never quite gotten the results I’ve wanted with what I’ve been doing. It’s time to get serious. This program totally breaks it down to a science that is foolproof. It all makes sense now. All I’ve got to do…is STICK TO IT;) lol. (said the cereal binger) I’m ready to build some serious muscle, stick to balanced diet, and get re-focused.
Here we gooooooo…..
Time for measurements…..I’ve never done this…this should be interesting…..

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Now that that’s over, I can breath. I’m saving the before picture for the end of the 12 week reveal;) this program is something you, yo mama, yo aunti, anyone can do. All it takes, is absolute DETERMINATION. Like I said before, it’s foolproof. Through bodybuilding.com, it couldn’t be easier to manage and track your progress. Every part of the program is spelled out for you literally. You can print out your workouts, workout logs, what you need to eat everyday…I mean. Soooooo easy. Jamie takes the guessing bull shit out of the equation.
*** printable grocery list

***6 meal a day meal prep

***recipes to print out and add to your meal plan.

***once you sign up for the program, which in FREE by the way, you can automatically sync your new workout schedule to your mobile device iCal or iPhone.

***easy to keep track of progress and weight management.

***also, Jamie’s recommended “stack” (supplements).

PHASE 1: WEEKS 1-4 Build muscle/ no cardio

Here’s the deal…you click on your day….it gives you your workout for that day, and what foods to eat, then you print it out. Another way to do it….print out the workout logs for the week, and foods, and have them ready to go. Take the page with you to the gym. Boom. Done.
You will notice below…NO CARDIO!!!!! dundundunnnnnnnnn!!!!! I know!!! WTF. that’s what I thought too.
I’m totally that annoying cardio bunny. Well kids…time to make a change.

PHASE 1: BUILD MUSCLE THROUGH STRENGTH TRAINING AND CLEAN EATING.

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Everyday you will be able to see your workout in this form or in video. Remember..it’s all about form and technique, so if you’re quite sure what the specific exercise should look like, you’ve got visuals right in front of you.
*** if you are the type to get embarrassed or intimidated in a gym weight room, #1: get the FU%* OVER IT! #2: practice your form in the mirror at home, so that your mind and body become familiar and comfortable with the movement.

Here is what I’ll be starting with tomorrow. My first workout! I can hardly wait!!
DAY 1 baby!!

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You will only need to print out one page for the meals of PHASE 1:
Yep. Why? Well, cuz it’s pretty damn straight forward.. Look below.

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First week: 4 days strength training.
3 rest days.

Sounds easy enough….lol.
DON’T GET USED TO THAT;) shit gets serious later on.
I’ve printed out my workout logs, and I’m ready to hit those weights like a boss!!!!

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But before allllllll of this amazing-nesssss, I want you to educate yourselves in what your goals are. The only way to track your progress, is by being honest with yourselves.
I found a really GREAT post from a fave blog of mine, heandsheeatclean.com on how to properly calculate your body fat.
Trust me yo, this is noooo fun for anyone, I don’t care how skins you are. But listen, if you want results, it’s time to get real, and get down to the nitty-gritty.
Remember this is all a simple science.
*** Why do I need to know my WEIGHT??
To figure out what you should be eating, and how much protein you should be consuming.

It’s the key number in finding out how many of those pounds are lean muscle and which are body fat.

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Here are my current, honest measurements as of today & through my calculations ( did this like 5x) I calculated this:

LEAN MUSCLE MASS: 98.5
BODY FAT %: 23.5

I want leaner and meaner!!

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To start my meal preps today, I’ve made 2 of Jamie’s most famous recipes.
These two recipes will be my morning and afternoon snacks/meals.
Jamie Eason’s TURKEY MEATLOAF MUFFINS

Ingredients
2 lbs ground turkey (or chicken)

3 egg whites

1 cup quick cooking oats

1/2 tsp ground cumin

1/2 tsp dried thyme

2 tsp dry yellow mustard

2 tsp black pepper

2 tsp chipotle pepper spice

1 tsp salt

2 tbsp garlic powder (2 cloves minced)

1 small onion (finely chopped)

2 celery stalks (finely chopped)

Directions

Preheat oven to 375 degrees.
Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
Bake for 40 minutes.
Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

Nutrition Facts
Serving Size 1 muffin
Amount per serving
Calories 182
Total Fat8g
Total Carb4.6g
Protein22.2g

(Printable version)

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Jamie Eason’s PUMPKIN PROTEIN BARS

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 ( just throw old fashion oats in a vitamix or food processor and pulse)

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.

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Along with these amazing recipes, I’ve also prepped and portioned out loads of chicken breast, lean organic beef, and white fish. Loads of veggies and sweet potatoes are washed, cooked, and ready for eating, and my 64 oz of water a day is going DOWN!

I would love NOTHING MORE, than to hear your thoughts, and hopefully inspire some of you friends to join me in my hopeful transformation. I am soooo excited. I know it will be tough to stick to it 100%, but I promise you, I will try to do my absolute BEST! You know what….
Scratch that…..
NOT TRY…I CAN…AND I WILL!!!

Ready to be the best you can be?????
SIGN UP SIGN UP SIgN Up!!!!!!

P.S… I’ll be updating you tomorrow and let you know how it went!!!! Yeay! Can’t wait;)

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