Category:  protein shakes

Home » Archive by category "protein shakes"
20130914-155046.jpg

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!!

20130911-132932.jpg

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.

20130911-132955.jpg

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.

20130912-194824.jpg

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.

20130912-200037.jpg

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:)

20130912-200058.jpg

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

20130911-134035.jpg

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

20130912-194904.jpg

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)

20130911-172821.jpg

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.

20130912-194938.jpg

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!

20130912-195342.jpg

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

20130912-195358.jpg

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

20130912-195440.jpg

Finally REST DAY!!!!

20130912-200242.jpg

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!

20130912-200322.jpg

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!

20130912-200345.jpg
Hope y’all have a fab, fit, and beautiful weekend!
Xoxo’s
Please feel free to email me with any questions;)

20130914-153133.jpg

20130612-203351.jpg

GOT GRASS?? Get into it! My review of APS Grass Fed Whey Protein. You don’t want to miss this! Recipes GALORE and A RIDICULOUS GIVEAWAY!

In At home cooking, Breakfast, clean food, fitness, giveaway!, new faves, popular recipes, protein, protein shakes, Reviews, sweets, Uncategorized On June 14, 2013 7 Comments

HELLO BEAUTIES!

It’s a very special day today:) Why? Cuz I’ve got some amazing PROTEIN PACKED treats (in the form of recipes) for you using a fabulous new product that I’ve gotten a chance to fall in love with;)

I promise, Iftar reading through today’s special post, you will too, want to try this stuff out. ESPECIALLY MY PALEO FRIENDS!

May I introduce you to……APS. All Pro Science. PURE AMAZEBALL-NeSs!

100% GRASS FED WHEY for athletes and individuals trying to build lean muscle mass.
* With a whopping 23 grams of all-natural protein, and very low in sugar, it’s sure to create the perfect balance for optimal muscle performance.

20130612-201023.jpg

I love my protein powders! You all know this. I believe that, if used propyl within a balance and clean diet, you can really see results in your body. Although I do, love a good protein shake after a workout……sometimes, I need the action of chewing involved. Lol. That’s why I love creating fun and yummy treats ( that feel like cheats) that I can munch on throughout the day,and still keep my protein numbers up.

*** If you are training…..REMEMBER:
You should be consuming at least 25 grams of protein per meal. 5x a day!
honestly, it doesn’t hurt to keep that way of thinking in general, even when not
training

I was so stoked when APS asked if I would be willing to try out the product! GRASS-FED? Ummmmmm DUUUUHHHHH

It’s so important to know what is going in your body, and with this product, there is no guessing!

20130612-202008.jpg

Ok listen….lets keep this simple.

** comes from grass fed cows, not treated with hormones or antibiotics.

** low in sugar, and contains NO filters or artificial sweeteners.

** 23 grams of protein per serving

** comes in 4 delicious flavors: Strawberry Crème, Bavarian Chocolate, French Vanilla, and Banana Crème

** only 3 grams of sugar

** benefits include:
* Enhanced Physical Performance
* Promotes Stamina and Endurance
* Supports Muscle Recovery
* Preserves Energy Levels

When doing my research on this product, I came to realize how much our food system has changed! If you look at labels now, it’s hard to find products that don’t contain any soy, or high fructose corn syrup, and that all started as a way for manufactures to cut costs immensely. All that crap is cheap, and you DON’T need that in your body. Unfortunately a lot of these sports driven foods, like protein powders and supplements have a lot of these toxic fillers. YUCK!

If you read here, you will see that APS is pretty transparent. There seems to be no shady business, and I like that it’s not soooo mass produced. KEY!

20130612-202043.jpg

Here we go…I’m about to loose my shit in the kitchen!
First up:
French Vanilla:)

The thing with “French Vanilla Protein Powder” is that they all sort of taste the same to me. I like to switch up brands to see if I feel a difference between different “qualities” rather than “flavor. What I’m trying to say is,that you can tell this particular protein is better in quality.

The great thing about purchasing “Vanilla” is that, it can be used in sooooo many ways. You get your monies worth. It’s got more of a subtle taste compared to some of the other flavors. It’s easy to mask the vanilla flavor a bit, not so much with chocolate or strawberry.

On this particular morning….I was having a gnarly craving for protein pancakes.

Since I’ve been knocking out my GPP Fitness workouts first thing in the morning, I am starved and my muscles are craving protein by the time the clock strikes 7:00 AM. LOL.

This would be the perfect time to sample my French Vanilla APS Protein in baking!

BLUEBERRY PROTEIN CAKES

 

20130612-202231.jpg

 

I’ve got the recipe below for ya’ll, so make sure to print it out and share with your ripped friends! Also I would love it if you hashtagged #fromfriestofit & #allproscience on istagram along with the photo of your creation!!! Sharing is caring:)

THAT WOULD BE THE BOMB!

Anyway, check out these ad boys!

They are not quite as thick as pancakes, they are a bit thinner, so they won’t feel heavy in your belly. For those of you that prefer or need a VEGGIE PROTEIN, click HERE.

20130612-202257.jpg

 

I topped mine with a bit of Nature’s Hollow (sugar free) honey, sprinkled with hemp seeds, and a dollop of nut butter.

Play around with this…top with different fruits, seeds, and yogurts.This is a great staple recipe. Try it with different flavor protein powders.

20130612-202323.jpg

 

 

Blueberry Protein Cakes
 
Prep time

Cook time

Total time

 

Light and protein packed, these cakes are meant to rev up your metabolism. Who doesn’t love pancakes? Now, you can enjoy them guilt-free. Add these into your LEAN MEAL plan today!
Author:
Serves: 1

Ingredients
  • 1 packet / 1 serving APS French Vanilla Grass Fed Whey Protein
  • ½ tsp baking powder
  • Pinch of cinnamon
  • ½ cup egg whites
  • A handful frozen (prefer organic) blueberries.

Instructions
  1. In a bowl, mix dry ingredients first, making sure to really work in that baking powder (it tends to clump)
  2. Add egg whites and mix well.
  3. A hand mixer is ideal to remove all chunks, but if you’ve only got a whisk, then whisk away!
  4. Fold blueberries in last.
  5. Grease a small skillet, spoon in batter.
  6. **Please note, that the batter consistency is quite liquidy, so they do expand. Using a small skillet keeps them the right shape.
  7. **Also don’t pour too much batter at once.
  8. MAKES 3 HOTCAKES.

Notes
You can top with whatever you want! In this recipe, I topped my hotcakes with RAW HEMP SEEDS, and SUGAR-FREE HONEY

Nutrition Information
Serving size: 1 Calories: 205 Fat: 1 Carbohydrates: 9 Sugar: 4 Fiber: 1 Protein: 40

 

20130612-202424.jpg

 

 

PROATS (PROTEIN OATS)

Another GREAT way to add APS French Vanilla Protein is to add it to your oats! Yes..I call them PROATS. Don’t judge. It’s what they’re called in the gym world. Get into it.

Oats are great for you. If you’re gonna eat carbs…eat oats. They are a fab source of fiber, vitamins, and minerals, and are very low in fat. Although good for you, they can really get boring. And…frankly, I won’t be adding sugar, raisins, and whole milk to them any time soon, so this is my delicious alternative.

20130612-202944.jpg

 

If you thought healthy and protein rich oats would be bland and not phenominal….think again. This recipe (below) will teach you a thing or two about how it should be done. You FITCHICK you;)

20130612-203014.jpg

 

PROATS! (Protein Oats)
 
Prep time

Cook time

Total time

 

The perfect nutritionally balanced meal. Fuel your muscles with this power meal!
Author:
Serves: 1

Ingredients
  • ½ cup oats (old fashioned,plain)
  • 1 packet/1 serving APS French Vanilla Grass Fed Protein
  • ¾ cup water
  • ¾ cup Unsweetened almond milk (I LOVE this one)
  • ½ tsp cinnamon
  • ⅓ cup egg whites
  • OPTIONAL:
  • * Psyllium husks (for added fiber)
  • * A few drops stevia if you like a bit sweeter. Taste as you go!
  • * Chia seeps sprinkled on top
  • * A tbsp of your favorite nut butter. ( I LOVE this one)

Instructions
  1. In a bowl, mix ½ cup oats and APS protein powder. Add boiling ¾ cup water.
  2. Stir well.
  3. Now, add ¾ cup Almond milk, stir and microwave for an extra 40 seconds.
  4. Add egg whites, and microwave for another 40 seconds- 1 minute.
  5. Add in cinammon and any other optional ingrediets!

Nutrition Information
Serving size: 1 Calories: 364 Fat: 7 Carbohydrates: 32 Sugar: 3 Fiber: 4 Protein: 43

Again, I used the french vanilla whey in this recipe, but do not hesitate to switch it up. Chocolate would be great as well, add a lil stevia, a tbsp of cacao powder, and throw in some cacao nibs and VIOLA!

20130612-203052.jpg

 

Ok, sooooo….. this one’s gonna knock your socks off! Let me tell you, I LOVVVEEEEEE CHOCOCLATE!!!! If I could have it morning, noon, and night….I WOULD. For real.I’ve tries a few different chocolate WHEY proteins, but this one is by far the smoothest, lightest, and NON-grainy. Probably due to their high grade ingredients. I’m telling you people!!!!! Do your research! The reason why I liked it better, was that it wasn’t so sweet! I’ve had some issues with some of the chocolate protein powders being over the top sweet. No thanks. I can add stevia if I want it a bit sweeter, you know.

20130612-203118.jpg

 

The recipe I’m about to share with you is something you can whip up in merely 12 minutes! Yes, that includes the baking time;)

20130612-203145.jpg

 

I make it a priority to make these fun, yummy treats for myself because I deserve them;) Plus, I want to have something really AMAZING tasting, that is healthy for me, not something that is gonna jeopardize my hard work everyday at the gym, training at home, or my dancing. I want results.

20130612-203206.jpg

 

So, I’ve said it before, and I’ll say it again. (really loud this time) “YOU CAN HAVE YOUR CAKE & EAT IT TOO!”

SINGLE SERVING CHOCOLATE PROTEIN CAKE

 

20130612-203303.jpg

 

You’re gonna wanna jump through the screen, and make out with me after you try this cake!! Ekkkkkkkk, its soooo yummy!

I tried the Bavarian chocolate in a shake, but I wanted to get down on some baking with it, so this is what I got!

Pretty standard single serving protein cake, but it won’t ever get old.

20130612-203327.jpg

 

Single Serving Chocolate Protein Cake
 
Prep time

Cook time

Total time

 

Have your cake and eat it it too!!
Author:
Serves: 1

Ingredients

Instructions
  1. In a bowl, mix dry ingredients first.
  2. Then add egg whites and almond milk.
  3. (add a few drops stevia if you would like)
  4. Mix very well!
  5. Bake at 350 for 8-10 minutes

Nutrition Information
Serving size: 1 Calories: 290 Fat: 4 Carbohydrates: 14 Sugar: 3 Fiber: 4 Protein: 44

With this recipe, be mindful of over cooking. Check it at 8 mins, but for sure out by 10 minutes. It should be soft and moist. If you don’t get it the first time, don’t fret, most likely your oven runs a bit hot. Keep making it and playing arund with this, cuz it’s sooo worth it;)

** I topped mine with some raw cacao nibs, which did I mention, are natures’ #1 antioxidant. Yep.

OPTIONAL TOPPINGS:

* 1 tbsp nut butter

*0% greek yogurt

* Sugar free honey/syrup

* 1/2 tsp coconut oil or ghee (especially if you dried it out a bit)

 Want more cake???

Here are some other DELICIOUS recipes:

* Vanilla Almond Mug Cake

* Chocolate & Vanilla Protein Cake

20130612-203351.jpg

 

SWEAT PINK SWEAT PINK SWEAT PINK!!!!

Since I was a little girl…(here we go) lol…I have been strawberry obsessed! Fresh strawberries, Strawberry ice cream, Strawberry paletas, strawberry milk, it keeps going. You catch my drift. I’m just gonna go ahead and say…I’m pretty much a STRAWBERRY connoisseur. I’m not surprised that I left this for last!

ok, so here’s the deal. The last Strawberry protein that I tries was About Time Whey protein. It was really damn good! So I was curious to see how this one would match up. In shakes, I prefer the About Time…In baking or other stuff…I way prefer APS Grass Fed. Now, this is strictly on flavor…..As far as ingredients and supplements, I think APS is a bit better quality, most likely why it probably tastes more natural, but About Time has less sugar and carbs. Only by a few, not a huge difference, but you choose;)

20130612-203642.jpg

Make some room babes…Here they come!

These are so incredibly easy to make, your 6 year old could make them! Andddddd……. with 4th of July around the corner, why not cheat like everyone else?! Except….. you’re not really cheating with these perfect little morsels. Trust me, they taste like a total cheat. ;) That’s part of the fun! A little red, white and….pink..Hmmmmm. You get it.

 

MINI STRAWBERRY PROTEIN MUFFINS

20130612-203729.jpg

 

With ONLY 100 calories for 2 mini muffins/cupcakes (whatever you wanna call em’) you are for  sure gonna wanna share this! Make them, snap a pic, follow @fromfriestofit and #hashtag #allproscience for a shoutout!!!

20130612-203803.jpg

The strawberry flavor is just the perfect amount and not too sweet. They are delicious. This recipe made 9 minis, I’ve scarfed down 5 already today….I feel no remorse. lol. Only LOVE!

Check out the macros… Not badddddd at all!

REMEMBER:

For  NET carbs, Minus the fiber from the carbs to calculate NET CARBS.  Carbs from fiber do not affect blood sugar levels, like carbs that aren’t from fiber.

Mini Strawberry PROTEIN Muffins
 
Prep time

Cook time

Total time

 

With 4th of July around the corner, these are the perfect little treat! They’re bite size and look super cute. Moist and delicious!
Author:
Serves: 4

Ingredients

Instructions
  1. MUFFINS:
  2. In a medium size bowl, mix all dry ingredients first. Protein, coconut flakes, baking powder, and coconut flour.
  3. Add egg whites, chobani, and almond milk and ½ ripe mashed banana.
  4. Put in blender or use hand mixer to thoroughly mix batter.
  5. Chop up 3-4 washed strawberries and FOLD into batter last.
  6. Grease your mini-muffin pan. I used a 12 mini muffin pan. You can also make regular sized muffins, you just may have to alter the time)
  7. Bake at 350 for 8-10 minutes
  8. (MAKES 9 MINI MUFFINS)
  9. YOGURT TOPPING:
  10. with a hand mixer whip the yogurt, stevia, and vanilla until smooth.
  11. place the whipped topping in a pipping bag and swirl on top of muffins. (you could also use a plastic baggie, and make a small hole in the corner to pipe the yogurt swirl.)
  12. top with fresh strawberries.

Nutrition Information
Serving size: 2 muffins Calories: 100 Fat: 1 Carbohydrates: 7 Sugar: 4 Fiber: 2 Protein: 15

 

20130612-203820.jpg

 

Aren’t they the cutest things ever! Have these made and finished in 20 minutes! I made mine with some shredded coconut for that  nutty flavor, but you are more than welcome to omit that step.

20130612-203835.jpg

 

Wow…..now that I’ve consumed enough protein powder to haul a semi-truck on my back…..I think my job is done. LOL. that was so fun. Thanks All Pro Science for sharing your product for further review!

Wait….. we’re not finished here!!!!!!

You really think I would finish this off without a giveaway!!!

PSHHHHHHHH! Puleeeaseee!

 

Not 1…BUT 2 lucky winners will each win the following:

**one box of APS single packs in our Complete 100% Grass Fed Whey Protein

**one shaker cup

**one $50 gift certificate

Enter… and you can win!!!!

Winners will be announced on July 18th! Cant wait? Well…keep reading for 25% off your order ASAP!

a Rafflecopter giveaway
20130612-203904.jpg

 

Ok, last thing;)

Enter the code F2FIT at checkout and recieve 25% off your order!!!

Disclaimer: I was not paid by anyone to do this review. These are solely my opinions.

I hope you enjoy! love uuuuuuu

 

OH!

In 2 days!!! I will announce the COLOR ME RAD Winners!!! You still have time to enter!

 

20130528-124655.jpg

 

 

 

20130612-203923.jpg

20130528-172844.jpg

MEMORIAL DAY RECAP<3

In bbq, blend retreat, fashion, fitness, get the look, giveaway!, GPP FITNESS, new faves, popular recipes, protein shakes, Uncategorized, WOD On May 28, 2013 3 Comments

Happy Tuesday beauties!! Hope y’all had a fabulous day off celebrating Memorial Day;) I already have Mondays off, so nothing too out of the ordinary for me. Gym, as usual, a bit of bbqin’, and a LOT of laying around doing nothing but watching movie after movie. I never do hat. It was fab!
I’ve been obsessing over how beautiful my peonies have bloomed, so I must share. They were having a sale at whole foods the other day, $8.99 for 6 stems. Egggggzactly! You best believe, I stocked up.

20130528-122718.jpg

Monday was a bit of a recovery day for me. Sunday was jam packed. We hosted our bestie’s bridal shower, which was SOOOO FUN, but not joking….lots of wine, champagne, sangria…..oh andddddd chips and salsa.;) oops

20130528-122902.jpg

My white peonies…. I’ve finally learned how to keep them fresh and lasting….
SNIP ENDS EVERYDAY
CHANGE WATER EVERYDAY
KEEP AWAY FROM TOO MUCH SUNLIGHT
ADD A PINCH OF SUGAR

20130528-122928.jpg

I will be sharing the post soon of the bridal party shenanigans, but until then, here’s a sneak peak of part of the dessert options..
sugar-free chocolate covered strawberries. YUMMMMMMMMMZIESSSS

Super simple and much healthier than traditional choco-covered strawberries. Give it a try.

1st:
Rinse fruit and let completely dry

2nd:
in a med bowl, mix 3 tbsp melted coconut oil
1/3 cup 100% cacao powder ( I used raw/organic)
1 tsp vanilla bean paste or 1/2 tsp vanilla extract
3 drops stevia
Pinch of salt

3rd:
Place on parchment paper and into the fridge they go to set.

20130528-123112.jpg

Yesterday started off with a trip to the gym. The plan of attack:
GPP FITNESS amazing-NESS!
Yeah, I know…WTF. First thing in the morning….yes fasted.
Homegirl needed to burn off some of that alcohol and chips from Sunday!
20130528-144436.jpg

Sporting my new Strut This tank. A lil fitmixer in my blender bottle, and I’m ready to sweat.

20130528-123214.jpg

That’s right….you take a full deck of cards with you to the gym or you could also do this at home, find a nice space where you can jump and run around like a crazy, and do one card at a time.

20130528-123257.jpg

My warmup was 20 minutes on the stair master on “INTERVALS”. Got my heart rate up and my body sweatin’.
I headed to the mats where there was also a long “runway” for my sprints.
So, whoever the F*%k last shuffled these cards was a Mother Trucker, cuz I kept getting burpee after burpee card, like it was my J.O.B! Ughhhhhhh I was dying.

I switched up my jokers from 400 meter run to sprints.
Also switched aces from 10 reps to 50 jumping jacks.

Yep, that’s right, you don’t stop until you finish the deck of cards. This workout is fantastic to try with clients for time. It’s a full body workout, and trust me, you really burn does muscles out.
When I finished… I was sweating bullets, panting, and completely flushed. Super proud of my motivation, geez.
I looked like I was training for the Olympics or something, lol, to the point where one of the trainers comes up to me and says, “Hi, I’m Mario, sorry to bother you but….what are you doing? Are you an athlete?
Ummmm…” LOL, no…but I like to train like I am.
I was so happy to share with him my new obsession with GPP fitness.

Check out sweaty Nettie after that workout!!! This is my fat crying! ;)

20130528-123349.jpg

I could NOT wait to get home and devour this Vega Sport Chocolate Protein shake! I’ve been wanting to try this for a while, so I was stoked when Vega hooked it up for the swag bags at blend retreat! Yipeeee. It was like drinking melted chocolate ICE CREAM! Holy delicious! I’m sad I only had 2 packets:(

20130528-123510.jpg

Mid day snack…Blueprint Green juice. It’s super yummy, but I gotta say…I’m hungry again in about 3 seconds. Hmmmmm.

20130528-123547.jpg

So….pre-lunch (movie) appetizer…. And no, this wasn’t all for me chicks. Lol. A lil midday wine to celebrate the holiday, don’t judge. It was far past noon.;)

20130528-123658.jpg

I discovered a new favorite cheese y’all!!!! And……you can find it even at Ralph’s! It’s called Beecher’s Handmade (from Seattle) OOOOOMMMMMGGGGGGG
It’s a semi-hard cows milk cheese. A little sharp, aged for 15 months. So bomb. We also enjoyed a fabulous bottle of wine. Acacia “A” Pinot noir is my latest find. For around $15 it’s a great bottle that’s soft on the palate. This particular one has nots of raspberry, black cherry, slightly sweet but a bit peppery. Oooohhhhhweeeeee, really lovely.

20130528-123812.jpg

Actual lunch was simple, fresh, and clean.
Mixed baby greens tossed in orange olive oil w/ muscat champagne vinegar,along with some BBQ turkey breast fresh off the grill. Gotta balance it out right!?

20130528-123920.jpg

The following are a few of my favorite new items. Of course, I can’t leave the store without picking up something new.
The Good Belly is:
*all natural
*organic
*20 billion live and active probiotic cultures in a serving.
*dairy free, soy free, & vegan

20130528-163319.jpg

20130528-162157.jpg

A much as I’m not such a huge fan of protein bars, except the occasional quest bar, sometimes, you really just need a grab and go, right? This isn’t a meal replacer, I cannot handle those. ( I’m a hungry girl) this is a perfect snack!
The SIMPLY Bar is only:
* 160 calories
* 10 net carbs
* 16 grams of protein
* 4 grams of fat
* only 3 grams sugar.

Another one of their products I LOVE…. SIMPLY PROTEIN CHIPS holy cow, I tried these at the blend retreat, and I’ve been trying to get my hands on more ever since!

20130528-124132.jpg
Moving on ladies…. Time for “GET THE LOOK”

20130528-124234.jpg
Casual can be cute…and yes, I wore a sports bra to work, and that shit was cute;)
Thanks to LULU;)

20130528-124332.jpg

BANGLES: Nomad in Ojai, CA
ARMBAND: Olive & Tweed (Utah)

20130528-124402.jpg
SUNNIES: Gap
SPORTSBRA: Lululemon

20130528-124440.jpg
SANDALS: Madden Girl

20130528-124513.jpg
DRESS: Forever 21

20130528-124553.jpg
Hope you all enjoyed today’s post babes;)
Here’s a little FOOD FOR THOUGHT….;)

20130528-124620.jpg
Oh, and if you haven’t already entered to win 2 free entries to the COLOR ME RAD 5K…..do so HERE! winners will be announced on JUNE 17th. I send you the coupon code, and you’re in!

20130528-124655.jpg

Xoxo,
Paula

20130528-172207.jpg

20130522-222328.jpg

On this episode of “WHAT PAULA ATE WEDNESDAY”…

In blend retreat, Breakfast, clean food, giveaway!, new faves, protein shakes, Reviews, Uncategorized, What Paula Ate Wednesday On May 22, 2013 4 Comments

Good day, good day beauties…. You know what I LOVE about, What I Ate Wednesday’s……… WHAT I ATE ON WEDNESDAY;)
Since I am not in the salon anymore today, I really get to sit, create and enjoy some great lookin’ meals. Well, you be the judge;)
I am finally starting to get back into the groove of things after a very exciting and fun weekend away at the blend retreat. I taught Zumba this morning at 10:30, and to be honest, I didn’t know if I was gonna make it through it! I am still sooooooooo
Sore from the GPP workouts, that yesterday, I needed help walking down the stairs! Geeeeez. Whatever…suck it up Paula, you loved that shit. Oh yes I did. Can’t wait to start my GPP Fitness ritual starting next week.
6 days on- Sundays off. Yikes. Nervous to be doing these alone. I will be posting the workouts, so please do them with me;)
Anyway…. Sorry, I get distracted.
BREAKFAST 8:00a.m.

1 small slice of Brocolli Protein Bread (recipe to come)
Organic low salt turkey breast
Hard boiled egg whites
1/2 a kamut cake with Natures Hollow sugar free (made with xylitol) raspberry syrup & New York super foods chia peanut butter.

20130515-144642.jpg

Seriously, you need to get down on this ish. CHIA PEANUT BUTTER! ok, I love all nut butters, and since I am a fanatic, I like to try out every single one on the market! I don’t like to get bored you see. This was a really nice alternative!

20130515-144726.jpg

This company is family owned, and family run. You what that means. Small business usually keep it tight to make sure they can offer a really great product, with organic, clean, non-gmo ingredients. The guys at New York Superfoods create products for active individuals with all natural, gluten free Superfoods. No, they did not ask me to review them, this is just what I do sometimes. You need to know what’s out there, especially if I you are into health and fitness. Stay educated on products in the market that we can utilize to enhance life and performance. Plus, who doesn’t love CHIA?!
Check out the benefits of this tiny superfood here.

20130515-144759.jpg
I considered today, a special Wednesday. You know why? Cuz I got back from Utah with soooo much swag to try! Woohoo!
I tried my first scoop of Fit mixer today for much needed energy. It was pretty great! I liked that there weren’t any artificial ingredients, and that it truly felt good in my body. It also contains natural colors and flavors from beets, strawberries, and coconuts, and is naturally energizing due to its main ingredients of Palatinose and green tea and green coffee extracts. I was on fire today, and actually burned 40 more cals than I have been lately:) Maybe it’s because This stuff contains Raspberry Ketones to help you burn fat quickly while maintaining energy levels throughout your workout*. It also delivers Palatinose, a slow-burning carbohydrate designed to support sustained energy throughout the day
I’m gonna keep it up and see how it works out for me. We’ll see. Curious to try their other products.

20130522-130719.jpg

Another product I tried today ( 2 hrs before teaching) was Shroom Tech by Onnit. I’m usually quite weary about changing around my supplements. I honestly usually just stick to CLA, green tea, protein, and an energizing mixer per-workout, but, since hearing a lot of buzz about this company, and once chatting with them at the retreat this past weekend, I was very interested. Today was my first day, so I’ll have to revisit this product & review once I start becoming more aware of how my body is being effected.
20130522-143546.jpg

Check these bad boys out…
That’s right…. I know you are soooo feeling my crazy clown Zumba pants! Don’t be jelz;)
Today’s class was super fun & the polar doesn’t lie! 711 CALORIES! Hot damnnnn! in Zumba, you have got to let go and dance your ass off. FULL OUT. Make it count.
20130522-210926.jpg

I, no surprise, am like a starting child after class, so I made sure to pack one of my homemade blueberry protein shakes to take with me. I swear, if I try are run around town after class, and don’t put anything in my belly, I will start to convulse. Hardly, but vey O-so very shaky. Not cute. This holds me over and tastes like a dessert;)

Vanilla Blueberry Protein Shake:

1 scoop About Time Vanilla whey protein.

1 cup 30 calorie unsweetened Vanilla Almond Milk by SILK.

2 heaping tbsp of 0% CHOBANI Greek yogurt

1/4-1/2 cup organic frozen or fresh blueberries

4 drops NuNaturals stevia extract drops

2 drops of vanilla extract

3 ice cubes

1 tbsp chia seeds

20130515-144931.jpg
By far best part of the day!
LUNCHIEEEE!

I had lunch with a girlfriend at this AMAZING Place in North Hollywood called HealthyCA.
This place is a total hidden gem! It’s mostly a catering place I think, cuz the actual restaurant portion is tiny. They can really only seat a handful of peeps there, so your best bet is to walk in, order at the counter, and ask for it to go. Te pics say it all. We couldn’t quite make up our minds as to what each one of us wanted, so we opted to split each entree. I like to share and try everything;)

20130515-145037.jpg
I mean, seriously. I kinda want to make it a ritual of going there every Wednesday, and calling it a “treat meal” cuz it ain’t no ” cheat meal” that’s for sure. It couldn’t get more, CLEAN, ORGANIC AND GLUTEN FREE.

20130515-145125.jpg
Finally….NAILS. I got a proper mani/pedi and enjoyed every bit of it. I was getting GEL nails, but decided to give my lil nails a break. Plus, I can’t help but get a bit freaked by those uv lamps they make you stick your hands under. Can’t be good after a while. I would always forget to put sunscreen in my bag:(

20130515-145151.jpg
I used to do the spa chairs, until one of my friends got fuckin’ mersa ( flesh eating bacteria in her toe) from the bowl not properly being disinfected. Hell no, I’ll stick to the disposable plastic tub inserts. Byeeee

20130515-145213.jpg
Toady I decided to bring my own color. I got a new one.
Essie: Clam Bake.

20130515-170909.jpg

My new favorite “before dinner snack”. All of you, I’m sure, know I DIE for cottage cheese. This concoction I believe I’ve shared on Instagram before. I could have it every single day, I no lie.
I feel like a superhero after consiming so many Superfoods.
It’s is:
Low salt low fat cottage cheese

Unsweetened dehydrated shredded coconut

Raw cacao shavings

Chia seeds

Pb2

Blueberries

Raw Hemp seeds

Raw Flax seeds

Stevia

Vanilla bean

20130515-171002.jpg
Today was my lucky day… My student and dear friend brought me fresh lemons from her tree. Lemons are the key to my heart and soul! Thanks Jamina!

20130515-171108.jpg
I wanted to share my newest purchase;) I can’t believe I walked out of target and ONLY bought NAPKINS!!! Whattttttt! It’s a miracle. Loving my new Mara-Mi napkins! Aren’t the the best!? I want more!!!

20130515-171124.jpg
What a gorgeous day today was!
Last but not least:
DINNER!

Miracle noodles with marinara, roasted baby peppers and onions, and my Steaz 1/2 n 1/2.

20130522-130623.jpg
Back to work mañana with hopefully a booked day. Mama needs moniezzzzzz. Lol.
What are everyone’s plans for memorial weekend? Anything fun?

A little reminder also for those of you who haven’t signed up for the newsletter for a chance to win those lock laces, do so here!!!

Send me some love! Miss you guys;)
Xo, P

20130411-175544.jpg

Choco-choco muffin recipe…new fave PROTEIN smoothie…in WHAT PAULA ATE WEDNESDAY…

In At home cooking, Breakfast, clean food, protein shakes, sweets, Uncategorized, What Paula Ate Wednesday, zumba On April 10, 2013 2 Comments

Hi babes! It’s been a super packed week! I feel like I’ve been nonstop! Today…I’ve got a really special recipe for you. Well, a couple of recipes on todays post,but this first one, I shit you not, will blow your mind.
Get ready for the BEST tasting, and the most HEALTHIEST chocolate muffin that you will devour ever in your FIT life!
With 12 grams of protein and only 9 net carbs, you have found your new “BREAKFAST BESTIE”
You’ll never have to break up with chocolate again if you keep these guilt free muffins around;)
20130410-135746.jpg

I found this recipe originally from fellow healthy blogger fitandhealthywithdebbie.blogspot.com but tweaked a few things to my own liking. Check her version too…you may end up liking it better. I’ve also recalculated the nutrition facts to my version :)
If you’ve ever played around with baking with protein powders or even most flour alternatives, then you know the dilemma….dry or rubbery. Ugh, it’s happened to all of us. Usually, the reason being, not enough moisture/liquid in recipe, over cooking, and not mixing well enough. Soooo touchy these healthy recipes! Geez:/.

With these perfect little morsels…I think I had an “Aha- moment”. They were DELIGHTFUL, cakey, soft, moist, amazing flavor…ALL OF THE ABOVE!

20130410-135845.jpg

 

 

WORLD’S HEALTHIEST CHOCOLATE MUFFIN!
 
sugar free, low carb, gluten free…I mean you just can’t beat that. It tastes absolutely SINFUl, but I promise… GUILT FREE.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 6

Ingredients
  • 1 cup oats made into a flour. ( i just threw mine in the food processor)
  • 4 tbsp Flaxseed meal (ground Flax)
  • 2 tbsp Coconut flour
  • ¾ cup unsweetened cacao powder
  • 1 scoop or packet About time “chocolate” protein powder
  • ½ tsp Cream of Tartar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ¼ tsp sea salt
  • 3 egg whites
  • ½ cup organic unsweetened applesauce
  • 1 tsp pure vanilla extract
  • ½ cup 0% greek yogurt OR Fromage Blanc ( I love Vermont Creamery, less sugar and carbs than greek yogurt and tastes the same…Whole Foods)
  • 3 tbsp sugar free honey (natures hollow)
  • dark chocolate chips or carob chips. The darker, the better:)

Instructions
  1. Grease a 6 muffin tin. I used coconut oil spray.
  2. Pre-heat the oven to 350 degrees.
  3. In a large bowl, thoroughly combine all dry ingredients, once mixed well, add all wet ingredients one at a time, while continuing to stir and mix.
  4. A hand mixer would also work great at this point. OR, honestly, you could just blend everything except the choco chips in a vitamix or food processor.
  5. Using a spoon, evenly dollop batter into muffin cups
  6. Sprinkle chocolate chips over each one
  7. Place in oven and bake for about 12-14 mins. I will always check mine a bit early cuz I go crazy if I burn my muffins!

Nutrition Information
Serving size: 6 Calories: 170 Fat: 4 Carbohydrates: 18 Sugar: 4 Fiber: 7 Protein: 12

 

 

 

20130410-135905.jpg
I’ve always preferred a European style breakfast…you know, coffee & a pastry. Although sometimes opting for a healthy egg white omelette or turkey sausage out of “this is what I should be eating, Once I realized that I could sneak in all the nutrients and protein I needed into a muffin, without devouring a 500 cal pastry from coffee bean, my mornings turned into my favorite meals of the day!
So this is how I started off my WHAT I ATE WEDNESDAY.
20130410-135939.jpg

I’m still not used to being off on Wednesdays from the salon, so I wake up frantic, then realize I get to sleep in, then I start baking, duh… Oh and then, I start dancing in my living room;) a bit of ZUMBA at 8:00 a.m is always a good time!
I taught ZUMBA at 10:30, and my Amigas rocked the house!
They work me out as much as I work them out, so I make sure to replenish my body and feed my muscles right after class with protein shakes.
I’ve found my new Fave!
Here’s your next recipe…. A bit of homework for y’all….
YOU HAVE TO TRY THIS ASAP!
20130410-140011.jpg
There are a few optional items in this recipe, in which you can omit…but I recommend them, so up to you;) one of them being bee pollen… BEE POLLEN is recommended by herbalists to enhance athletic performance, relieve allergies, and help with stomach issues.
Another optional ingredient…IRISH MOSS. Which is used as a natural thickener and comes with loads of nutritional benefits that you can read up on here.
20130410-140027.jpg
One ingredient you clearly do not want to skip out on, is the PROTEIN. In this case, I used about time vanilla whey. 25 grams of protein per scoop, and all natural!
20130410-140047.jpg
Fresh fruit is always a plus. This was a treat for me! A full mango (well, a small one) it was ripe, and soooo ready! Also in this recipe, 1/4 banana…for that yummy flavor and smooth texture that gives this recipe a “shake” vibe.
20130410-140105.jpg

I also like to add a spoonful of flax meal. Flax offers an enormous amount of healthy omega fatty acids. I make sure to keep my flax meal in the fridge or freezer to prevent spoilage.
Omega fatty acids are essential in a healthy diet.
Studies show that consuming fresh flax meal, or flax oil can help to reduce the chance of heart disease, lowers bad cholesterol and blood pressure. When you get the chance….add it to everything you can think of;) lol.
20130410-140121.jpg

 

Ban-mango Vanilla Protein shake
 
Post workout protein favorite!
Author:
Recipe type: Brunch

Ingredients
  • 1 mango cut up
  • ¼ frozen banana
  • 1 packet or scoop Vanilla About Time Whey Protein
  • 1 tsp bee pollen (optional)
  • 1½ tbsp Irish moss (soaked and blended) optional.
  • ½ cup Unsweetened Vanilla SILK 30 cal almond milk
  • ½ cup water
  • 3-4 ice cubes
  • ½ tsp vanilla (I used vanilla bean powder but you could use regular ol’ extract)
  • 1 tbsp flax meal
  • 1 tbsp EITHER low fat cottage cheese, 0% greek yogurt, OR fromage blanc
  • OPTIONAL- sprinkle with chia seeds and unsweetened shredded coconut

Instructions
  1. easy peazy… throw it all in a blender or vitamix and call it a day.

Nutrition Information
Calories: 215 Fat: 4 Carbohydrates: 17 Sugar: 13 Fiber: 5 Protein: 29

 

 

20130410-140153.jpg

Lunch was super clean and completely predictable… Roasted chicken breast, brocollini, and roasted peppers with hard boiled egg whites. Boring, but nutritious and quite yummy. I managed NOT to dry out the breast. Story of my life.
20130410-140218.jpg

The most exciting part of “WHAT I ATE WEDNESDAY……..
This ridiculous seed and nut butter! NUTTZO.

I have been hearing and reading about this amazing nut butter for a long time, so I made the plunge. $12.99 well freakin spent. So worth it. The taste is UNBELIEVABLE! I was so anxious to try it, that I popped open the jar right as I got in the car at the Whole Foods parking lot. Don’t judge me….. NUTTZO if you’re reading this…SEND ME MOREEEEE!!

20130410-140237.jpg

So as you now know, I am the newest member of SCFITNESS and feel totally honored and happy:) this weekend was our first photoshoot for the new website. Here are just a couple shots of my awkward self. Prob not the one that’s gonna go up, but just sharing:) I can’t wait till these damn bangs grow out. They were in my face the whole freakin day. Ugh.

20130410-140415.jpg

Apparently I was soooo feeling turquoise. Homegirl is lovin Er’ blue.

20130410-140500.jpg
In other ZUMBA news….. A super exciting time for not only us as intructors but also for students and fellow ZUMBA lovers. ZUMBA Fitness now has a fantastic app for iPhone where you can find your favorite class or instructor and CHECK IN! let everyone know that you are up, and dancing, and maybe inspire others to do the same! Not only can you check in, but NOW, ZUMBA home office will will make a donation to a campaign aimed towards ending world hunger every time you check in!

20130411-141645.jpg
The idea is called ” THE GREAT CALORIE DRIVE”
For every calorie burned in class, ZUMBA will donate money so that others can eat! Pretty amazing, and so excited that I get to be a part of this. So, remember to always check in, and log in your calories burned. I always wear my ft60 polar heart rate monitor, and never burn less than 600 calories!

The day of the shoot, I had taken J. FIT’s bodysculpting class, which left my legs and body feeling wobbly, she kills me,so I was stoked to get home and spend some much needed mommy time with Wilbur! Aww, my boooooooo;)
At the end of the day, after Running around all day…this is what I really wanted. Home sweet home!
20130410-140523.jpg

I posted this pic the other day on my insta…thought I’d say bye as a playboy blonde;) my goodness…. Love y’all! Can’t wait to get crazy with my Thursday night class!
Xoxo
20130410-141233.jpg

20130227-121941.jpg

Trust Me…You’re Welcome;) 6 packs & snacks!

In At home cooking, clean food, fitness plan, popular recipes, protein, protein shakes, Uncategorized, What Paula Ate Wednesday, WOD On February 27, 2013 0 Comments

Hey guys! Hope you all had an amazing day! It wasnt too crazy at work, so I was able to sneak and get this post together:) I swear I just get SOOOO excited to share stuff with you all! I’ve got some exiting workout tips in this one, so get ready!!! First, let me start off with last night’s din din. Ya’ll know I’ve been into rolls lately, give me anything, and I’ll make a damn sushi roll out of it! lol.

Super easy, I just literally grabbed anything I could find in my fridge to stuff it with.

20130227-121506.jpg

In this case…

INGREDIENTS:

1 soy paper

1 tbsp Fromage Blanc

1 tbsp Canned pumpkin

1 tsp Parma vegan parmesan

1 slice turkey bacon

Roasted veggies (I used leftover onion,cauliflower,zuchinni)

siracha (to taste)

sesame seeds

 

 

20130227-121837.jpg

20130227-121856.jpg

 

 

Roll it up…… and dinner is served.

 

20130227-121926.jpg

 

I had to miss my ritual of Tuesday night Zumba unfortunately, cuz I had to do a housecall. womp wommmmmmp, but I made sure to go to sleep early, and get a goodnight’s rest.

This morning was a KILLER FASTED CARDIO SESH.

I literally opened my eyes, put on my gym clothes still half asleep (made sure it was early enough for my brain to not quite comprehend what was happening) I headed straight to the gym. It was 5:30 a.m. HELL YESSSS.

OK, so here is the latest with my workouts… 2x a week, I am trying to work in a fasted cardio session in the early A.M. .I mean, with NOTHING in my belly. Just water. There is some controversy to this method, and that is precisely why I am trying it…to be able to tell you all if it’s even worth it. Here is the PRO version. ….Here is the CON version

 

This morning was 45 minutes of elliptical intervals. I was surprised at how much energy I had, especially with no food inside my tummy. Kinda felt like a beast. Ugh love when that happens.Don’t know bout ya’ll, but…. I’m tryin’ to get ready for bikini season!

 

20130227-142518.jpg

 

BREAKFAST:

(not pictured)

A protein shake made with:

1/4 banana

1 scoop vanilla whey protein

1/2 cup unsweetened almond milk

1/2 cup water

Raw acai powder

bee pollen (a pinch)

probiotics (1 opened pill)

Whole leaf aloe juice (1 tbsp)

2 swiss chard leaves

4 drops Nunaturals stevia

a pinch of vanilla extract

2 tbsp fromage blanc

SNACKS:

1/2 a small cucumber sliced with salt & pepper

small handful of Raw almonds

kale chips

& 1 scoop ULTIMA REPLENISHER electrolyte powder (its absolutely delicious and tastes like Kool aid!) mixed with 3 tbsp chia seeds and water. The best hydration with fuel and energy! you gotta try this guys! Nothing has ever quenched your thirst like this before!!!! Hallelujah!!!!!!!!

20130227-142554.jpg

LUNCH:

(not pictured)

A salad made up of :

Raw kale

cilantro

parsley

roasted veggies

reduced fat feta

2 slices turkey bacon

1 tbsp chimichurri

 

SNACK:

Nonfat CHOBANI 0% yogurt with fresh strawberries.

20130227-164240.jpg

Ok, enough with the eats…Back to fitness.It’s now 4:00 p.m. and I’ve got abs on the mind;) I’ve been doing some research online trying to find some inspiration for upcoming gym days, and I’m SOOO STOKED, because, #1: I found my new FAVORITE core move, #2: I’ve become Jillian Michaels obsessed, and #3: I am now gonna become that creep who’s dancing on the treadmill at 5:30 a.m. at the gym. That’s right chicks. No shame. Whatever makes me sweat, and shows me results, I’m gonna do.

#1:

I found this during my daily bloglovin reads. Popsugar.

Get ready, this one’s a doooooozy!

3 sets of 10!

It’s a challenging move that truly pays off. You use the abs as you pull the knees to your chest, and as you lower the legs back down, the abs work to keep the torso stable. Plus, just hanging from the bar works the arms and upper back quite nicely.

20130227-144836.jpg

Start by hanging on a pull-up bar with palms facing out, or use the hand grips on the cable-pulley machine. Do use a box if you need help reaching the bar. Pull your shoulder blades down your back to keep your shoulders away from your ears. You will be working your lats to keep your scapulae (shoulder blades) stable.
Exhale, pulling your abs to your spine as you raise your knees to your chest. Tuck your pelvis under, rounding your low back, to ensure the low abs are working more than the mighty hip flexors.
Lower the legs down slowly and return to the starting position. Do keep your abs engaged to prevent your legs from swinging behind you.
To prevent momentum from assisting the leg raise, pause in the starting position for a moment before beginning the next rep.
Do three sets of 10 to 12 reps.
Are you a fan of hanging knee tucks?

Source: Megan Wolfe Photography at J+K Fitness Studio
Pop-sugar.

 

#2:

Jillian Michaels showing of her fabulous abs for Health Magazine. Helllllllooooooo, who the efff wouldn’t want to do this circuit! I found these moves while doing my daily pinning, and I was like “Holy, Shizzzzleeee, I could f*%k wit dat!”

Check it out! I’m gonna see if I can do 3 SETS OF 10 EACH….I dunno…this ish looks CRAY CRAY!

LET ME KNOW IF YOU TRY THIS!!! JUST LOOKING AT THIS MAKES ME CRINGE.

20130227-163607.jpg

20130227-163826.jpg

20130227-163859.jpg

20130227-163923.jpg
(Source: Jillian Michaels for Health mag)

#3:

One of my amigas texted me this morning with ” gIRL!, you gotta look up Tracy Anderson’s treadmill dance workout! It’s sickkkk!”

Immediately…I was on youtube trying to get it to embed on this damn post, I was like, “WHAAAAAAAAAAAT”

If I’m not embarrased to do this in public, you shouldn’t be either! Get into it. Pretty soon, Bitches be like….

(part a)

(part b)

Tonight’s damn traffic made me miss ZUMBA, but I made it to bodysculpting, and that kicked my ass!

My dinner was simple yet delicious, protein packed, hearty, and eeeaaasy!

Cage free eggs

low sodium turkey breast

skim shredded mozzarella

Baby broccoli sauteed in coconut oil, garlic powder, salt & pepper.

ooohhh and a bit of tapatio.

anddddd a spoonful of natural peanut butter…yes, right out the jar.;)

20130227-191129.jpg

 

 

Goodnight folks!!! Wishing you all a lovely thursday tomorrow! As someone once told me

LOVE & LIGHT

P.S. BE ON THE LOOK-OUT FOR TOMORROWS FOODIE PENPAL POST!!!

XOXO

20130226-170340.jpg

Weekend MASH-UP<3

In abs, At home cooking, circuit, clean food, polar, popular recipes, protein, protein shakes, skinny grocery list, Uncategorized, Viamix, WOD On February 26, 2013 4 Comments

Hope everyone enjoyed this beautiful weekend! One of my besties came in from New York and I couldn’t have been happier to see him;) it was a pretty mellow weekend, but I had to get a lot done. You know, the usual… Gym..laundry…haircuts…cook..visit the folks…Sunday morning, I started with a fasted morning mostly cardio workout.

Took my L-CARNITINE (empty stomach)
BCAA+g mixed in water for during and after workout.

I’ve been trying to work on the abs more lately. They’re getting better, but to be honest, my cheat meals are catching up to me. That is why I HATE “cheat meals” uhhhh. They turn into triggers for bad decision making for me.
Anyway… This morning cardio was exhausting.

30 min on elliptical (high intensity intervals)
1 mile run at 6.7
30 second sprints for 5 minutes

20130225-153512.jpg
God, locker pics are so silly. Lol
I’ve got my essentials.
My Polar watch/ heart rate monitor

My harbinger workout gloves

My blender mixer bottle

Filled with BCAA+g of course

My iPod and case filled with killer playlists that make me wanna scream HELLL YEAHHHHHH!

Oh, and a reallllly good sports bra! A must

20130225-153538.jpg

Left the gym feeling powerful! I sweat my ass off. 45 min cardio and 15 AB circuit.
This lil watch makes you wanna work harder for sure! Best investment ever!

20130225-153746.jpg
Since I did a fasted workout this morning, I was ready for something in my belly as soon as I got in the car! My trustie Quest bar. These bars are my go-to source of a post workout meal. The coconut is probably my favorite flavor. No artificial sweeteners. Loves it. Soooo good, best part for me…( for my lazy digestive tract) a great source of fiber too;)

20130225-153707.jpg
I planned to go to the folks house today, but not before hitting up the Sunday farmers market. I changed outta my sweaty ass clothes, grabbed my recyclable bags, and headed to the farmers.
I stocked up on:

cauliflower

Onions

Cilantro

Parsley

Swiss chard

Strawberries

Grapefruit

Tomatoes


I sample absolutely everything at that place, so I leave feeling like I just had another meal:)
Today’s lunch at Mom and Dad’s house. No BBQ today. I had to run around and get some clients in, so we really didn’t have time, but he’ll, this ishhhhh was the bomb! Super easy lunch. Ground turkey and a side salad. Yummmmmm and full of lean protein.
We watched a movie as I finished my million loads of laundry. Don’t judge, yes, I took my laundry to my parents house. Weekday laziness brought me to this ;)

20130225-153815.jpg
By 4:30, I left because I had the bestie coming to stay with me before heading back to New York, and we had dinner plans. Where else, but my favorite Mexican restaurant walking distance from my house… Casa Vega.
Total fatty at dinner. Inhale a basket of chips. Yes, I know. But shared a taco salad( no dressing) and shrimp cocktail with my friend, so not that gnarly.

20130225-154420.jpg
We had the best margaritas! Fresh cucumber margiessss!

20130225-154450.jpg

Made with real muddled cucumber, tequila, fresh lime, and agave…but, you know me….” Um, no agave please” little did they know, I had my stevia drops stashed in my purse;) lol. They were amazing! I will most def be trying these at home! Hello, LOW CARB OPTION!

20130225-154500.jpg

We came back to my house after dinner and Alicia poured us some wine. Well, apparently I’ve broken all my wine glasses in the dishwasher, cuz she somehow found what she thought were a good alternate….. She hands us my centerpiece candle holders! Hahaha. She was all..”what? I thought they were just extra large cups!?” Lol. Bless her.
God, we freakin laughed our asses off all night! Alicia, and Brian’s brother left, so me and Brian decided to run across the street to 7-11 and get ice cream like a bunch of fat kids. We watched some crazy ass scary movie and passed out. Don’t judge, but I had 1/2 a pint. Lol
The next thing I’m about to tell you will absolutely shock you!!

I SLEPT IN TILL 10:30!!!!

20130225-154430.jpg

Somebody felt guilty about last night’s festivities…hmmmmm.
Shake time!
All of my ingredients right here!
Delicious and anti inflammatory.
berries
Kale
Almond milk
Bee pollen
Probiotics
Raw acai powder
Irish moss
Hemp seeds
Vanilla about time whey

20130225-155215.jpg

It was my first time trying my Irish moss! Wooohoooo! It ended up being a great thickener, and I didn’t taste it at all! Three it all in the vitamix. Happy girl. My guiltless breakfast of champs. All of these ingredients are amazing alone, but when put together are like miracle workers. Immediately, I felt less bloated. Last night was a bit much. If your in search of a good probiotic… I recommend this one. Keep it refrigerated. 42 billion live active cultures. Stoked! I open one capsule and add it to my shakes, or you can just take the pill form. Either way, AMAZING!

20130225-155235.jpg

20130225-155248.jpg

I had to take Brian to the airport at 1:30, so I made sure to drag him out for a hike before we left. It was such a gorgeous day, we couldn’t pass it up. Plus, he was about to head straight back to blizzard central New York, I figured he needed a bit of sunshine!

20130225-155308.jpg

Little Wilbur came with us! Yipeeeeee;)

20130225-155321.jpg
We hiked gorgeous Fryman canyon. 1 hour start to finish. Uphill to midway point. Not too difficult, but just right;)

20130225-155335.jpg
The best part…. Lol. I ran into an ex hiking up. He was coming towards me, and I wanted to die, cuz he was with a chick. Omg. It was just all around awkward, lets just say that. Hahahaha. This is a small town apparently.

20130225-155344.jpg
After hike snack before heading to the airport:
1/2 a bulb raw fennel
And a handful of strawberries.
I also tried a sample of AMINOLAST by Gaspari Nutrition. I shook this up to save for my ZUMBA+bodysculpting tonight.

20130225-155355.jpg

I returned home from LAX hungry of course, so I made a quick salad with some favorites.

Arugula
Cilantro
Parsley
Ground beef/ thin sliced beef
Chipotle cayenne nutritional yeast
Siracha

Delicious, light, and low carb.

20130225-155406.jpg

Before Zumba at 7, my girlfriend & fellow health enthusiast J fit came over for a haircut. We decided to have a light dinner before class, cuz we don’t get home till 9:30 usually on Mondays. Yes, that is too late for dinner.;)

20130225-182540.jpg

We roasted:
brussel sprouts
Cauliflower
Baby broccoli
Onions
Zucchini

20130225-182736.jpg

A salad made up of:
arugula
Cilantro
Parsley
Apples
Tomatoes
Turkey bacon
Lemon
Blood orange infused olive oil
Salt & pepper

20130225-222258.jpg

It was super good, except for….. Maybe we shouldn’t have had so much cauliflower before dancing our asses off. Lol. Ughhhhhhh.
Btw….I don’t know if I’ve mentioned to you yet, but, I have decided to finally do it! That’s right, I will be ZUMBA certified as of march 23rd!! Yahooooo. DOIN werrrrrkkkkkkk;) be on the lookout!

20130225-222352.jpg
Yes, I fu*%ing love brocollini!!!!

20130225-222404.jpg
A little food for thought for both you and I…. Provided by my friend jai_fitness. Keep up the motivation babes!
Xoxo

20130226-165559.jpg

20130217-205533.jpg

Finally a new bed! Fresh protein and my WOD;)

In bedroom, Breakfast, family, popular recipes, protein, protein shakes, Sunday funday, sweets, Uncategorized, WOD On February 16, 2013 0 Comments

Hello my lovelies! How was everyone’s Sunday?? I can’t tell you how excited I am for today to be here! Guess what…..? You know how I’ve been little by little redecorating and arranging my upstairs? Well, the best, well, first piece of new furniture is coming today! Wooooohooooo. My gorgeous new bed! Ahhhhhh. Ok, we’ll go into that in a bit… First, I wanna share I little morning joy with y’all… Lately, I’ve been loving eating protein cake in the morning, total gymrat food. You know how I love my sweets, but can’t consume real chocolate cake on a regular for breakfast ( I’d be a house), so this does the job for me;)

CHOCOLATE LAVA PROTEIN CAKE
(Adapted from @tastyhealth)

2 scoop chocolate About Time protein

1 tbsp cocoa

2 egg white 1 tsp baking powder

4 tsp coconut flour

2 tbsp greek yogurt

1 1/2 tbsp stevia (granulated)

6 tbsp  unsweetened vanilla almond milk

20130216-104250.jpg

These are her exact DIRECTIONS:

Mix everything and put in a mug/bowl. Cover with plastic wrap and put in the microwave for 45 sec up to 1.5 min depending on how runny you want it. Don’t overcook though! You might have to stop after 45 sec and then go in 10 sec intervals to prevent it from overflowing

20130217-184531.jpg

This was awesome! This microwave method cooks thing very fast, so please be mindful of over cooking, as it can become very dry. It took me a couple tries to perfect it.:)

20130216-104317.jpg

I whipped up some vanilla topping with:

2 tbsp 0% Greek yogurt
2 tbsp unsweetened vanilla almond milk. ( I use this ishhhh for everything)
Couple drops vanilla extract
4 drops stevia
And sprinkled with unsweetened cacao powder.

Listen, is honestly EASY.

20130216-104353.jpg

My parents were coming over at 10:30 am to come help with the bedroom, so I had to dash to gym ASAP.
I took my liquid L CARNITINE
Filled my blender bottle with three scoops of MRM bacc+ g and filled with water.
Sunday SELFIE;)
LA FITNESS… Here I come.

20130217-102955.jpg

Sad I wasn’t able to make it to my Sunday yoga flow class at Rising Lotus, but….my workout was SICK! I was in the mode today. Not too busy at the gym this morning, so no waits for any machines. Stoked.

Here was the circuit:

30 minutely treadmill.
Here’s the breakdown:
0-3 min- warm up walk @ 3.8
Then run 2.5 miles @ 6.7
Then 1 mile intervals of 10.0 for 30 seconds> 30 seconds rest.

Total 3.5 miles.

NEXT-
15 minutes on stepper (stair master) on FAT BURNER MODE> LEVEL 7

THAT WAS A KILLER 45 MINUTE CARDIO SESH!

Strength training included:

3 x 10 reps dead lift with 50 lb bar
3 x 10 reps back row
3 x 12 reps lower back raises holding a 10 lb weight
3 x 10 reps hanging knee lifts
15 leg raises (laying down)
25 crunches (knees at tabletop)
15 stability ball crunches
1 min plank

20130217-103011.jpg

Check out today’s burn!
On target for the week:)

20130217-103026.jpg

post workout VANILLA-KALE-BERRY protein shake:

I packet About Time vanilla protein

5 drops stevia

2 tbsp 0% Greek yogurt

1/2 cup frozen blackberries

1/2 cup frozen chopped kale ( trader joes)

1/2 cup unsweetened almond milk

1/2 cup water

Couple drops vanilla extract

1 tsp bee pollen

1 probiotic pill ( opened and added to blender)

20130217-103143.jpg

Threw it all in my vitamix, and topped with a sprinkle of chia seeds. Sooooo delicious!

20130217-103204.jpg

Yeayyyyyy! Ok so the time has come! Mom and dad came to the rescue! Love that my folks are close by, and that dad loves “projects”!
So, my little full size bed will be outta here and donated to a great friend who’s moving down the street. Glad it’s going to a good home:) aweeeeeeee! I’ve had this frame since like 19 years old. Omg. Byeeeeeeee lil baby! It’s been a good 11 years with ya. Time to upgrade….

20130217-174519.jpg

Grown woman bed! Haha.
Bless my pops. He’s going to town on this puppy! This shit was not easy to get up stairs. So heavy. Upgraded to a queen:). I don’t need no KING, what the hell am I gonna do with that… I don’t think so….

20130217-174709.jpg

Willy’s already posted up…. I’ve missed this little boooger! He’s been with my folks all week, cuz I was super busy, annndddddd I needed a break, he was driving me crazy with his anxiety! I’m glad he’s home:) tomorrow, I’m actually looking into doggy daycare, for the days the dog walker doesn’t come during the workweek. I’m thinking he needs to socialize with other dogs more.

20130217-174736.jpg

Dad puttin in WERRRRK! Oh, btw… Did I mention that I have yet to receive my new mattress? ….yeah. I’ll be sleeping on the couch till Sunday. Sexy.

I also bought some side tables, which I will be returning…. Changed my mind. Ugh that happens wayyyy to often. Saw some realllllly cute, rustic ones at urban home, so we’ll see.

20130217-174756.jpg

Time to break for lunch! All that hard work I put in, has got me hungry! Lol. ( thanks ma & pa) we went to a local restaurant and had some delicious food! Mom and I shared stuffed mushrooms, a salmon Niçoise salad ( a couple pieces of French bread;) and shared a flour less chocolate cake for dessert. Woooowwwwwsa. Naughty but not that naughty;)

I went to San Francisco in October, and purchased this awesome photograph and didn’t get it framed till December, and waited even longer to hang it up. Finally! Isn’t it awesome;)

20130217-175002.jpg
Even though I can’t show you the finished upstairs…. Downstairs isn’t lookin too shabby:)

20130217-175101.jpg

20130217-175128.jpg

Oh and BTW U.S. government…. Thanks for sending me my new ID & passport with the MOST hideous pictures of myself I have ever seen. Just recieved them in the mail. Sooo f%*king pissed! Lol

Ok, that is all for now…except that I forgot to tell you…I’m signing up for my next 10k..deletes to come! Who will join me!?

20130214-100409.jpg

HAPPY LOVE DAY! Exciting new RECIPES AND WEEKLY WORKOUT LOG!

In abs, Beauty, Breakfast, clean food, fitness plan, get the look, popular recipes, protein, protein shakes, Uncategorized, valentines day, Viamix, weekly workout schedule, WOD, zumba On February 14, 2013 6 Comments

Oh heeeeyyyyoooo! My loves! I’ve missed you! Hope you all enjoyed the last post. Aren’t you NOW, just as obsessed with Target as I am!? Anyway, get ready, cuz it’s that time again! The beginning of the week is full of healthy eats and recipes, workout ideas, my weekly exercise goal and my favorite part….. GET THE LOOK!

I just HAVE to share what I did the other day, that I totally forgot to blog about!
I got LAZZZZZZZERRRRED! zappity zappppp! If you are still waxing, GET A CLUE!
Ain’t noboooooody got time fo dat!

I am a total lover and fanatic for laser hair removal. It’s freakin genius. I’ve done it a few times before, but it was my first time at this particular location. My friend had gone here before, and highly recommended it. She said that they also had a particular laser machine that was geared more towards olive skin tones, so I was stoked. My skin can sometimes act a bit sensitive.
The place is called PROLASE in Glendale.

20130212-221027.jpg

We waited practically no time, which is alllllways appreciated. Happy to say that I am practically completely hairless;) like a baby’s bum! Today for me, was a touch up, but I dragged my friend along to try It for the first time. Bless her, she was so damn nervous! I was trying to explain what it felt like, ” it’s kinda like, as if someone is snapping a rubber band on your skin really fast…with cold shots of air” ummmmmmm. Weird description, but I couldn’t really pinpoint what it felt like, all I knew, was that, it was wellll worth it!

20130212-221054.jpg

You can shave the night before, to me, virtually painless, and you only have to go every 6 wks. By the 7-8 time, hair free! The bomb! This place is fantastic, great service, great machines, and very good prices. They also specialize in other skin treatments:)

Just thought I’d share, in case any of you are considering getting it done:)

20130212-221113.jpg

Tuesday is the beginning of my week, and I like to start it off with a BANG!

A “FASTED” cardio workout, and strength training upper body.
Showing off my new Target hat:) $9.99 biatchessssss! Sooo cute right!?
Now that I have bangs, I find that hats are the easiest to get them outta my face while I’m working out. I can’t stand pinning my hair back like snookie. No thanks.

And no Biggs….just repping my colts:) I’m a huge Peyton Manning fan, so of course I now have two teams:) Colts & the Broncos!!!

20130212-221153.jpg
ATTENTION CHICS!

Please stop feeling intimidated to get in that weight room!!! Don’t let those boys intimidate you. I get it, it’s a new environment to you…but, that’s why you become knowledgeable in what you are doing, and which muscles you are are trying to work, because, let’s be honest, nobody wants to hurt themselves lifting weights, and no one wants to see anyone getting hurt lifting. Knowledge is power, so go in there confident, with an agenda….and that’s to build strength with great form and technique. If you have any questions, you guys, ASK THE TRAINERS! That’s what they’re there for!

My workout consisted of:

30 minute cardio:
Elliptical intervals, alternating in resistance and incline to raise my heart rate.
example:
0-2 minutes at resistance 5 > incline 10
2-5 minutes at resistance 9 > incline 5
Keep repeating that circuit for 30 minutes.

30 minutes of resistance and weight training.
Crunches
Obliques
Leg raises
Weighted cable crunch
Stability ball AB work
Plank
Mountain climbers
Dead lifts
Back rows

20130212-221209.jpg

So, as youve probably noticed, currently, my favorite post workout meal has been “Good Girl Pancakes”. I just can’t get enough of them! They are so incredibly healthy and fast, that I’ve become a master. These particular ones were made in like 4 minutes!! No joke, no lie!
All you need is the following:

1 tbsp coconut flour

1 tbsp vanilla protein powder

1 tsp gelatin

Either 1 egg and 1 egg white or use 2-3 egg whites.

Mix really well, grease a pan, form ur pancake, and in a couple min, flip. They cook super fast.

I absolutely loovvveeee nut butters, so I topped these with almond butter, hemp seeds and sugar free honey, but you are welcome ( obviously) to top with berries, coconut oil,nuts, whateves;)
These fill me up till about 10:30 when it’s time to feed my body more proteins! I need 5-6 small meals a day with the workouts I’m doing.

20130212-221801.jpg

I have such a ritual now, I’m loving it.
WORKOUT> EAT>PRO COMPRESSION RECOVERY SOCKS > BACK TO PJ’S
Until shower and get ready time:)
People ask me all the time if wearing these “special socks” really makes a difference… And I say YESSSSSSS!
These fantastic little things help reduce recovery time, reduce chance of injury, and reduce any swelling or inflammation. They are spectacular. I actually sometimes wear them while I workout. I feel more stable with them on, kinda like a security blanket;)
If you check out Pro Compressions website, they are always having promos, sometimes for 40% off. Sooo amazing!

20130212-221745.jpg

Like I said earlier….I need protein!
One of my faves!

STRAWBERRY COCONUT SHAKE

1 packet About time strawberry protein

2 tbsp low fat cottage cheese or 0% Greek yogurt.

4 drops stevia

1/2 cup unsweetened vanilla almond milk

1/2 cup water

4-5 ice cubes

1 tbsp unsweetened unrefined shredded coconut.

2 strawberries ( 1 for shake, 1 for garnish)

20130212-221230.jpg

I just throw everything in my vitamix, but, if you ain’t got one, that’s totally fine, use any blender you’ve got ;) btw….. I can’t even begin to tell how worth it, that Vitamix was…changed my life!

20130212-221244.jpg

Another snack that I’m packing all week is low fat cottage cheese with blueberries.
This particular C.C is by Lucerne. It’s great because its low sodium!

I will pack usually 1/2 a cup along with 1/2 cup berries.

20130212-221306.jpg

Lunch!

My mornings are busy, so every night, before bed, I make sure to pack my lunch and snacks.
This weekend was so busy, that I didn’t get a chance to do my cooking for the week, so on this day, I opted for a big super salad.

Swiss chard

Cabbage

Spinach/kale mix

2 pieces turkey bacon

1 heart of palm

A handful of chopped cilantro.

Dressed with olive oil and vinegar

20130212-221329.jpg

My afternoon snacks not pictured:

A tbsp peanut butter

A handful of almonds

A handful of raw green beans with hummus

My dinner plan, was to get my ass home to cookin!

First things first….pour a glass of this gorgeous italian red.

20130212-221952.jpg

On the menu this evening folks:

RAW ZUCCHINI HUMMUS

ROASTED WINTER VEGGIES

LEMON SEASONED BROCCOLI

SAUTÉED GROUND BEEF WITH CHIPOTLE, SHALLOTS AND GARLIC

20130212-222012.jpg

Alright, lets start with the RAW ZUCCHINI HUMMUS:

You could use, either a vitamix, or a food processor.
This recipe is sooo good, and the best part, is that it’s RAW, and virtually no carbs! No chickpeas in this recipe.
You can find raw tahini at whole foods or online. Tahini is made of sesame seeds. All it is is sesame paste really. It’s delicious in, not only hummus, but also for making salad dressings:) a great staple to have in your fridge.

20130212-222029.jpg

3 medium zucchini’s

1/4 c olive oil

1/4 – 1/2 cup lemon juice ( I like mine with 1/2 a cup, u know I love lemon;)

1/2 cup raw organic tahini

1.5 t salt

2 t cumin

3 cloves of garlic

1/4 tsp cayenne pepper

1/4 tsp Paprika and some to garnish

20130212-222059.jpg

Peel the zucchinis, and cube them, add all the rest of the ingredients and blend in bitamix or food processor.

Top or garnish with a little olive oil , paprika and pine nuts or seasoned pumpkin seeds, and Enjoy!

This makes a batch that will force you to share. Orrrr, not;) it’s that good.
Eat with flax crackers, dip your veggies, and add to your salads.
(adapted from Sacred Source Nutrition)

20130212-222116.jpg

Next, LEMON ROASTED BROCOLLI

INGREDIENTS:

A bag of broccoli florets from Trader Joes.

1/2 a lemon

Garlic Salt and pepper

Dash of paprika

Olive oil spray or 1/2 tsp.

20130212-222147.jpg

Preheat oven to 350 degrees.
Line roasting pan with foil, add broccoli, toss with remaining ingredients, and roast for 15-20. When the tips start to brown. I don’t like to cook the death out of veggies, sooooo don’t do it either;) no need to deplete all of the nutrition…

20130212-222202.jpg

Time to pile on MORE VEGETABLES!

My favorite healthy add in for any meal, are roasted vegetables. I literally throw everything I have in the fridge in a roasting pan, I’m so into it.
Today, we’ve got.

Brussel sprouts

Mushrooms

Red peppers

Zucchini

Onions

Shallots

Leeks

20130212-222229.jpg

I pretty much just 1/2 everything, throw them onto a roasting pan, toss in olive oil, salt, pepper, and any other seasoning you like, lay out evenly, and roast at 350 degrees for 30-40 minutes, and you’ve got a great side or topping to any dish.
What’s great about roasting, is that the vegetables soften so much, that they almost caramelize themselves , and become a bit sweet. Ahhhh, so bomb!

20130212-222246.jpg

Like I said, veggies go with everything. I actually don’t even count my veggies as part of my caloric intake.check out DINNER!

Because I get bored easily of chicken and fish, sometimes I need a bit of red meat to break it up. For those of you who think red meat is bad for you, think again. Check it out…
especially if you are anemic and/or an athlete.

“Meat provides nutrients runners need like iron to help maintain energy levels. It also supplies protein and amino acids that repair small muscle tears that occur during training,” according to a sports dietitian quoted by the magazine. A lean cut of beef such as sirloin or tenderloin can be a great source of zinc and iron. And B vitamins, which “help convert carbohydrates into the fuel needed to make it through a training run, are particularly plentiful in beef,” according to the article’s author, Jessica Girdwain.

20130212-222316.jpg

96% lean organic ground beef

1/4 tsp oregano

1/4 tsp cumin

1 tsp salt

1 tsp chipotle seasoning

1/4 tsp paprika

1/4 tsp cayenne pepper ( I’m into spicy right now… It aids in fat burning, so get into it)

2 chopped shallots

2 finely chopped garlic cloves

1/4 cup water

20130212-222335.jpg

In a bowl, combine ground beef with all your seasonings, other than water, shallots,garlic. Get in there with your hands to ensure it’s mixed well.
In a large skillet, sautée the shallots and garlic on medium heat. Just to soften
Add meat mixture. Sautée and break up chunks with a spatula. Add water, and cook for another 10 minutes on med/ high heat.

Now I was complete;)

Complete nutrition. Protein, fiber,fat,and complex carbs. This is called EATING FOR FUEL.
Listen, it’s hard to stay on top of eating clean sometimes, but we can prevent binge eating and bad decisions by preparing ourselves. I always encourage pre-planned meals that include all of the nutrition your body needs, so that later on in the day, the body doesn’t say ” WTF I NEED CARBS! Remember, vegetables are a great source of carbohydrates, with occasional quinoa, lentils, and oats. If you feed your body the right things, and OFTEN, you won’t feel deprived. Also, not to mention, the right foods burn fat too, so, it’s a win-win.

My basic packed lunch:

20130212-222417.jpg

Sharing my week in workouts with you guys! I can’t stress enough, how important and efficient it has been for me to actually write down my workout goals! It’s changed the way I train, I swear. The fact that I’ve typed it out, and shared with y’all, makes me feel completely accountable!
You know what I just thought of!!?
Since I get inspired by all of you reading my weekly workouts….. What if you sent me YOUR weekly workout schedule!? Ahhhhhhh… That would be amazing! You create them at the beginning of the week, send them to me, I POST THEM, and we can both inspire each other to stay on track! OOOOMMMGGGGG
Why haven’t we done this yet!? Ok, seriously. It doesn’t have to be gnarly, just attainable.

Ok, and I also have a confession…. Thursday: I forgot, it’s V-day… I’m gonna go ahead and cheat, and call it an off day….I’m freakin sore anyway. I’ll switch it for Saturday. Yeah, that works:) I don’t mind the gym being my Saturday night date!

20130212-223548.jpg

How bout a bit of cardio inspiration?! I know, I know… I f*%#ing HATE cardio, but guess what….. Get over it. You know once you start, you get allllllllll crazy lady on that machine!
I found something similar to this on Pinterest I think, so it inspired me to create my own little treadmill circuit.
I get freakin bored sometimes, so it’s fun to challenge yourself. This one is great because it targets all of your body! We’ve got major inclines, sprints, walking uphill backwards, sideways, you name it. This isshhhhhhh is the bomb!
Next time you’ve got 30 minutes, try this CIRCUIT.

20130213-101214.jpg
Last but not least, I know your all waiting for it;) GET THE LOOK:
Can you tell… IM SOOOO READY FOR SPRING!

Ready? Get this look for less than$65 bucks!

20130213-141756.jpg

Shoes: my Target find, $29.99
Seriously, you need these! They don’t look like a $30 pair of shoes, they look like $ 100 pair of shoes. They’re incredibly comfortable, I actually worked all day standing up in them, and I was fine. The upper straps are brown and black leather, not that cheap looking fake stuff, and the wedge is a brown cloth material. Pretty damn cute, right!?

20130213-142027.jpg

TOP: TJ MAXX $12.99 going along with my 70s looks as of lately :)

PANTS:TJ MAXX $16.99 almost like a thick, stretchy pant material. Loving these! The best part, is that they sit a bit higher on the waist, I’m not into low rise anymore. So played out.

20130213-142121.jpg

It’s all about colors POPPING right now. Fun floral patterns are my jam. Check out the gold/turquoise Michael Kors watch… Take a wild guess where I found this gem???

TJMAXXTJMAXXTJMAXXTJMAXX!!!!!
A whopping $69.99, compared to $250
Holy BEST DEAL EVAAAAAA!

20130213-142215.jpg

As I finally wrap up this post…. Today is VALENTINES DAY, so I wanted you wish you all a blessed and loved day!
What are your plans for tonight!? Hot date?
From my heart to yours<3
Xo, P

20130213-142256.jpg

20130214-095757.jpg

20130214-095858.jpg

20130206-225015.jpg

New hair, new recipes, new workouts, & meal plans.

In abs, Breakfast, circuit, clean food, fashion, fitness plan, get the look, lebert equalizer, polar, popular recipes, protein, protein shakes, sassoon, sweets, Uncategorized, weekly workout schedule On February 6, 2013 2 Comments

Well, you know what day it is!! It’s WHAT I ATE WEDNESDAY.
I hope you guys found yesterday’s get fit post helpful and informative to start your new healthy lifestyle!

20130206-105148.jpg
Last night’s ZUMBA class was on fire! I burned 600 calories, and of course when I got out, all I could think about, was how I had nothing left in fridge for my weekly meal plan! You know how they say, never go grocery shopping hungry…. Well, I raided Trader Joes like an animal. I didn’t really eat dinner before class, so my tummy was rummmmmbling. I even broke open a pack of walnuts as I was shopping around, cuz I just couldn’t take it anymore! Lol

I recently decided to incorporate Casein Protein into my diet, and have been playing around with different ways to enjoy it. Actually, a lot of the ideas I’ve found, have been on Instagram. It’s amazing what kind of inspiration you can find on that thing!

Casein provides a sustained slow release of amino acids into the blood stream, sometimes lasting for several hours. (While you sleep 7-8 hrs) This provides better nitrogen retention and use by the body.Because of its slow digesting properties, casein is widely used between meals and before bed to help bodybuilders maintain muscle in an anabolic state
(Source)

So this was my dinner/dessert;)

1 scoop Banana smoothie Casein

1 tbsp unflavored gelatin ( to add thickness)

1/2-1 cup hot almond milk (depending n how thick you want it )

1 tbsp pb2

Blend together, and stick it in the fridge. In an hour or two, check it. It should be thick.
This is soooo delicious, and was exactly what my body needed after my workout, before bed.

20130206-110151.jpg

Here’s the stocked up fridge after $100. Trader joes is my Jam! I got soooooo much clean food for just $100, that’s what’s up! The best part is, it will last me all week.

20130206-110246.jpg

Tulips mean SPRING is coming! Picked these up at Trader Joe’s for $4.99!
I absolutely love fresh flowers in my house, like, at all times.

20130206-110230.jpg

Ok, enough with last night ;)

TODAY’S EATS:

This morning’s breakfast was, again, inspired by Instagram. A microwave chocolate banana protein cake. Susanna Backman ( a trainer/nutritional coach) @tastyhealth has got amazing low carb, high protein ideas for every meal. You gotta follow her, and tell her From Fries To Fit is gushing about her ;)

This was a dream. I mean… Cake for dinner!? Yes, I think so y’all.
Listen carefully though, this cake is super easy, but also easy to OVERCOOK.

20130206-110436.jpg

INGREDIENTS:

In chocolate bowl:

1/2 a scoop chocolate About Time Whey
1/4 tsp baking powder
2 tsp coconut flour
1/8-1/4 cup water
1 tbsp 0% Greek yogurt
Optional: add a couple drops of stevia if you like it a bit sweeter

In banana bowl:

1/2 scoop banana About Time Whey
1/4 tsp baking powder
2 tsp coconut flour
1/8-1/4 cup water
1tbsp 0% greek yogurt

Topping:
1 tbsp raw almond butter
Drizzle Natures Hollow sugar free honey
Cacao nibs

20130206-110457.jpg

DIRECTIONS:

Add dry ingredients first to both bowls, mix each well, then, add wet ingredients to each bowl. Once combined, add chocolate mix into banana mix, and use a knife to give a swirl effect.
Pop in the microwave for 30 seconds. Check it at this point, as this lil puppy over cooks super fast. Add 20-30 more seconds. It should be rising at this point. Remove, plate, and top with almond butter, honey and cacao nibs.

20130206-110519.jpg

I didn’t have to work till ten today, so I managed to get some meal prepping done for the week.
Honestly, I don’t wanna hear that you ” just, don’t have the time” cuzzzzzzz you do. I managed to prep 4 full meals in 20 mins! It can be done people.

Lean turkey patties with only 8 grams of fat, 0 carbs, and 18 grams of protein

Cooked in a 1 1/2 teaspoon coconut oil.

Seasoned with garlic powder, 21 salute seasoning, salt & pepper.

20130206-110549.jpg

As those were on the skillet, I pre heated the oven to 350 degrees, tossed a bag of broccoli with a pinch of olive oil, lots of lemon, and seasonings, and threw it in there to cook for 18 minutes.

While in the oven, I took advantage of the open burners, and hard boiled eggs in one, and sautéed collard greens with leeks, onions, garlic in the other.

All under 20 minutes. I love clean eating… Seriously, it’s easy to eat healthy:)

20130206-110631.jpg

EACH LUNCH CONSISTED OF:

I put one patty, a side of broccoli, and sautéed greens topped with fat free feta in each Tupperware.
2 hard boiled eggs
1/2 cup blueberries
A 100 calorie pack of almonds.
A handful of cut up cucumbers with lemon and seasoning.

Oh, and, I almost forgot…I don’t eat lunch without my live salsa. Pretty much fermented veggies. Sounds gross, but it’s the bomb! Full of enzymes and probiotics.

20130206-110658.jpg

Tonight’s DINNER:

Ooooooooohhhhhhhhweeeeee! Holy protein dinner of champions. Essentially, a sweet egg crepe. I know, so happy right now. I posted this on my Instagram, and it was a hit! I had it for breakfast the other day, and I couldn’t stop thinking about the next time this heavenly treat would once again meet my lips! Sooooo, tonight it is ;) This girl’s gone WILD over here. What’s up with me lately, I swear, it’s allllll about sweet dinners. Oh well, as long as its healthy right?

20130206-111252.jpg

Ok, this is so simple, and delicious.

INGRIDIENTS:

The wrap:

1 egg

5 egg whites

A pinch of Cinnamon

3 drops stevia

20130206-111344.jpg

The filling:

1 tbsp low fat cottage cheese

1 tbsp Raw almond butter

1/2 a cut up banana

20130206-111529.jpg

Roll it up……

20130206-111556.jpg

Top with chopped almonds and sprinkled with unsweetened coconut flakes.

20130206-111614.jpg

Go ahead….eat the whole thing.. That’s right, and enjoy every second of it, cuz it’s nothin’ but good for ya! I broke up the amount of nut butter with some cottage cheese in order to reduce the fat content, and add a bit of a softer texture.
What do u think? I think you should eat this tomorrow morning…. It’s really amazing how this is actually in your diet plan. Tastes so naughty!

DESSERT:

Vanilla Casein “Panna Cotta”

Same recipe as last nights dessert, except this time with vanilla flavored casein. I couldn’t wait for it to thicken up in the fridge, so I put it In the freezer for 10 minutes, or until panna cotta consistency. This is by far, my favorite meal of the day… My ” before bed” treat. My muscles will be happy;)

20130206-221609.jpg

On a fitness note:

I managed to pull out a quick core exercise with my Lebert equalizer.

Really, it’s more of a full body workout because you are using more than just your core to hold yourself up the whole time.

6 POWER PACKED MOVES TO GET YOU STRONG!

10 PUSH-UPS

10 DIPS

10 STRAIGHT ARM LEG LIFTS

10 KNEE UPS

10 ALTERNATING TWISTS

10 LEGS STRAIGHT. HINGE BACK, AND LIFT UP WITH MEDICINE BALL

** trust me….you will hate me after this. If you don’t own these bars, it’s fine, duh. You can use 2 chairs! ;)

20130206-131656.jpg

So far, I’m on track with my weekly workout schedule. I’m wearing my polar watch to keep track of my calories burned, and I’m planning my meals ahead of time. How are things going with you guys? Tonight’s agenda: BODYSCULPTING. 1 hour of circuit training, with bands, weights, lunging, crunching,squatting, you name it. I burned 350 right there. Stoked!

After class, me and J. FIT practiced planking on each other. Lol. Check her Facebook page out. It’s fantastic, and full of great info!

20130206-222347.jpg

Goodness..today is FULL of newness! Lol

I got a new look y’all! What do you think? I got a fringe! Well…”bangs” as we say here in America;)
I was just really getting tired of me look, and working at a salon, you have the advantage to just act on impulse, and say ” eff it, just cut it!”
You see, I wanted a change without cutting off all my hair, so this was a perfect compromise;)
I’ve decided that 70′s fringe is back!

As you know, I just celebrated my 29th birthday. Thank u, thank u…
And in today’s look, I’m sporting prezzies from my besties!

SHORTS: elastic band faux leather hotpants by ZARA (thanks Jules)

TOP: H&M $14.99

20130206-152927.jpg

SHOES: wedges by Mossimo for target. ( thanks Amy)

20130206-154112.jpg

Damn….that was a long day…. Me and my fringe are done now;) let me know if you try any of the recipes! I wanna know how it works for you! Xo

20130206-154223.jpg

Goodnight!

20130206-154547.jpg

20130126-201654.jpg

Ohh SNAP Saturday! Coconut Flour Pancakes

In clean food, cleanse, popular recipes, protein, protein shakes, Uncategorized On January 26, 2013 0 Comments

Hi friends! Hope your Saturday is going great! While all of you have today off, I’ve got a full book of clients today at the salon! All good, but I’m ready for the weekend. Last night was a blast at the Laker game. I’m sure all of you noticed my late post.

So far the cleanse is going really great. My stomach feels flatter, I feel full of energy, and my intestines are happy:) today will be the 4th day, so this morning… I started off with ,y 2 liver organ cleanse pills on a empty stomach…along with my acacia fiber powder mixed with water.( I sound like a broken record, sorry. But repetition= habitual=results.

20130126-113930.jpg

BREAKFAST:

2 mini chia protein muffins(same as yesterday)

1 Scandinavian bran crisp with RAW pumpkin seed butter and sugar free honey. These crisps are fantastic because they are loaded with fiber and have no sugar! A great, clean option for while in a cleanse.

One thing I can’t NOT have, is coffee. I mean, I’m not having sugary, creamy coffee. It’s just espresso, a stevia packet, and 1/2 cup frothed unsweetened almond milk. That’s not bad right??
Anyway… I had two cups today:) don’t judge.

20130126-104211.jpg

SNACK 1:

A handful of raspberries

A handful of RAW almonds.

A few blueberries.

A mix of antioxidants,fats, and proteins.

20130126-110812.jpg

LUNCH:

Ok, I promise, this is the last salmon lunch picture I will bore you guys with! Lol. Remember, I don’t like to waste food, so I’ve been having it everyday till its gone. I LOVE SALMON. High in protein, and a great source of essential fatty acids which actually help to aid in weight loss. Healthy fats are good babes! Plus, sometimes chicken just doesn’t cut it for me. In fact, I’ve been getting a bit annoyed of it lately. I guess I’ve played it out…hmmmm, like I do with many things in life.

20130126-131501.jpg

SUPERDRINK ALERT!

Green tea with lemon.
green tea’s health benefits are astonishing! Research shows that it has potential to fight cancer and heart disease . Also, some studies have shown that green tea may play a role in lowering cholesterol, burning fat, preventing diabetes and stroke, and staving off dementia.

I try to drink at least one small cup a day:)

20130126-132804.jpg

SNACK 2:

A very ripe persimmon. (My faves) at least it’s natural sugar;)

(Not pictured)
A few slices of cucumber

Another handful of nuts.

20130126-151958.jpg

Before finishing up my last client of the day, I was feeling a bit tired and slow, so I had a small strawberry protein shake. 1/2 a packet of About Time strawberry whey, water, and ice.
Just a little pick me up:)

20130126-193310.jpg

Tonight’s plan was to do absolutely NOTHING!
I very rarely just sit, relax and have no plans. I’m starting to realize how nice it is! If I’m not cooking, I’m walking willy. If I’m not working out, I’m at work. If I’m not posting, I’m sleeping! I mean, sometimes I really feel like there are not enough hours in the day to just sit and maybe enjoy a nice movie. That time should also be valued and not taken for granted.

Got home, took willy out, and decided that I wanted breakfast for dinner:)

Now, I’ve made plenty of different types of low carb pancakes, but I think this one is the easiest and super duper tasty!

When I found this recipe, I tripped out….because, guess what?

It’s only got 4 ingredients!

20130126-193337.jpg

I originally found this on bodybuilding.com, and I doubled the recipe, but once I made them, I realized I really didn’t need to for a single serving. You will find that they are quite dense.
2 pancakes were really enough.

20130126-193406.jpg

INGREDIENTS:

(For 2 people)

8 egg whites. I use the cage free egg white cartons cuz I hate wasting the yolk.

4 tbsp coconut flour

2 tsp vanilla bean extract or paste

2 pinches of cinnamon

Optional: stevia to sweeten if you are not gonna top them with anything sweet in the end.

You can really play around with what you want to use as toppers. I’m always a big fan of PB2 mixed with a little water, a sprinkle of unsweetened shredded coconut, and sugar free honey, you could also add fresh berries. Whatever!

20130126-193427.jpg

Grease your pancake pan ( I use either coconut spray or smart balance spray)

In a bowl, mix all ingredients.

Use a spoon to dollop onto pan. The mixture may be a bit thick, so you might have to form them a little. Ugh, these were the BOMB, and healthy and appropriate for my cleanse. So satisfied right now.

20130126-193451.jpg

I’m about to finish my post, and enjoy some Ryan Gosling in the movie “Drive” . I’ve been wanting to see this forever! S I’m gonna sit my ass down on this couch and enjoy my no gym day today;)
Tomorrow, I’ve got a client first thing in the a.m for the SAG awards, and then hitting the gym!

FOOD FOR THOUGHT BABES:

20130126-193533.jpg

I want to KEep In Touch!! I want to see how you stay motivated, it helps me stay on track too! Follow me and I’ll follow you!

20130126-193953.jpg

20130124-233023.jpg

DAY 2: Foods+Fashion+Exercise

In clean food, cleanse, fashion, get the look, popular recipes, protein shakes, thursday things, Uncategorized On January 24, 2013 5 Comments

Hey all!
It’s day 2 of the Body Flush, and I’m feeling like a champ! The difference has been outrages. My digestive system is very happy with me:) it’s a rainy day today in LA., so we’ll see if I am able to go running tonight. I am definitely not missing ZUMBA though. I’m off from work a bit early today! Yipppeeeeeeee

Today’s morning start:

2 cleanse pills on an empty stomach.
1 shot espresso with frothed almond milk.
1 scoop fiber blend with 8 oz water
8 oz green protein smoothie:

Kale
Chard
Spinach
Bee pollen
Water
Flax milk
1 scoop protein
1/2 tsp vanilla bean
1 tbsp hemp seeds

20130124-102459.jpg

Life changed when I found hemp seeds!

Here are some helpful facts that you may not have known about hemp seeds.
I love sharing nutritional info! Lol

* All 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce.
* A high protein percentage of the simple proteins that strengthen immunity and fend off toxins.

* Eating hemp seeds in any form could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed has been used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.

* Nature’s highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil.

* A perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system.

* A superior vegetarian source of protein considered easily digestible.

* A rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria.

* The richest known source of polyunsaturated essential fatty acids.

(Source:thenourishinggourmet)

20130124-102547.jpg

A I read my daily dose of morning bloglovin, I came across this little hot cake from purelytwins. I immediately grabbed a ramekin and whipped one up in 3 minutes.
When you cleanse, you crave stuff like this. This was PERFECT this morning. I can totally have these in the a.m. during my cleanse.

20130124-102704.jpg

INGREDIENTS:

1 Tbsp chia seeds

1 tbsp coconut flour

2 tbsp carob powder or unsweetened cacao powder

1/4 tsp baking powder

2 1/2 tbsp water

15 drops stevia

1/2 tsp vanilla bean paste/extract

Mix all dry ingredients in ramekin, add water, stevia, and vanilla bean. Mix very well, It’ll be quite thick. You could also dab a bit of coconut oil on top. Microwave for 60 seconds, and you’ve got your very own HEALTHY morning dose of cake without additives, sugar, or high carbs.

20130124-102803.jpg

Before leaving for work , I roasted some brussel sprouts with a bit of coconut oil, cayenne pepper, and sea salt. I may or may not have completely over cooked these bad boys, but whatever. I little crunch won’t hurt nobooooooody!

20130124-102905.jpg

Snack 1:

A handful of cherries:)
Agua Fresca:

Water
Juice of 1 lemon
Juice of 1 small orange
Shaved ginger

20130124-103032.jpg

Today’s LUNCH:

Roasted Brussel sprouts

Baby kale with chia seed oil and liquid aminos.

Kabocha sqaush

Radish kimchi

1/2 avocado

Adding the squash in there helped to plump up the lunch, otherwise this wouldn’t of filled me up at all. I would’ve been hungry in 2 seconds. Pretty much the ultimate snacky plate:) the flavore all went really well together. I made enough brussel sprouts to take some to work mañana as well. I am leftover queen.

20130124-131733.jpg

Snack 2:

RAW trail mix.

Pepitas

Flax seeds

Cacao nibs

Sunflower seeds.

Best snack ever! I usually munch on a string cheese or an apple, remember….NO dairy, NO sugar for 7 days, so this really was a treat. I love cacao nibs. Super high in antioxidants and dietary fiber. They kinda remind me of espresso beans. Simiiiiiilllarrrrrrrr.

20130124-184515.jpg

I’ve got ZUMBA at 8 tonight, so I made a quick, easy, and delicious dinner an hour and 1/2 before.
I was craving some protein!

Salmon is on the plate tonight ladies.

20130124-184607.jpg

Super easy!
First…. Pre heat oven to 350 degrees.

Make boats out of aluminum

Place a handful of spinach leaves at the bottom

Place the salmon on top.

Rub with crushed garlic

Sprinkle with salt and pepper

Juice of 1/2 a lemon

3 thin lemon slices on top

20130124-190344.jpg

Close the boats, leaving room for salmon to steam inside, but make sure the seams are shut.
Cook for 20 minutes and 350*

20130124-190421.jpg

I love , absolutely love cilantro, so this part is optional. Chopped cilantro makes everything better to me. Oh, and a bit of siracha is always lovely too;)
I ended up only eating 1/2 of this, which was a actually one serving. About 5 oz. ( the size of your palm). Along with a a handful of homemade curry, turmeric pumpkin seeds. That last thing I wanted was to feel full during class. Not a good idea. Ever. My stomach is in high digestion mode. Everything is going right through me. Really, It’s a blessing and a curse, if ya know what I mean.

20130124-190447.jpg

Tonight’s class was booked. A solid hour of “shakin what yo mama gave ya!”
Sooo fun tonight, we learned a new dance! Woo-hooooo. My happiness continued when I realized I had burned 580 calories. I love seeing new faces in the crowd. Makin it happen ladies.

20130124-223852.jpg

Oh bye…. Sandy Campy Fitness is offering new students a “CAN’T PASS UP” deal!
For new clients, she is offering 10 zumba classes for $55 dollars, and $75 for 10 buddy sculpting.
Even if you are already a Zumba student, you are still eligible for the new client rate to body sculpting, and vice versa.

20130124-224035.jpg

580 calories thinner, me and my homie J fit decided to take a 3 mile run. We were dripping sweat I class, so we tried to bundle up as much as we could.

20130124-223952.jpg

Feeling accomplished and whole. My insides feel fantastic!

20130124-224136.jpg

Welp, yep, it rained on us the whole run home. Just lovely. Thank god I was warmed up.
We ran for Charity Miles ( Stand up to Cancer). Just under 3 miles. I started getting a cramp so when it was over, I wanted to pass the efffff out.

20130124-224200.jpg

Andddddd for my favorite part of the week….

Outfit inspirations:

20130124-224230.jpg

Relaxed slouchy, black on black.
Mixing textures of fabric within the same color

20130124-224310.jpg

Top: Laundry: by Shelli Segal

Skirt: urban outfitters black slip skirt

Tights: maroon fishnets by Betsy Johnson

20130124-224332.jpg

Cuff: by: Club Monaco

Boots: black shiny rain boots with rubber heel. By: Aerosoles.

20130124-224403.jpg

QUESTION OF THE DAY:

What are your fitness goals for the week? Are you on the right track?

I’ll check in mañana!
Goodnight guys!
Xo, P

IMG_4077

Tuesday Things and Workouts…

In Christmas, decor galore, protein shakes, Uncategorized, WOD On December 4, 2012 0 Comments

 

 

Good day babes! Today I felt back on track with my training. I put on my CEP ankle compression brace, I grabbed my gymboss and hit the gym really early.

I started off on the treadmill:
4 minute warmup
walk mile 1 at 6.4
Mile 2 at 7.1
Moved over to the eliptical for:
3 miles with Intervals of :
incline 5/ resistance 6
to 10 incline/ 10 resistance
It alternated every two minutes.
That HIIT workout got my heart rate up that’s for sure!
I moved into the aerobic room and was ready to start my rounds.
I put my gymboss on 50 sec work/ 20 sec rest
  •  jumping jacks
  • push-ups to plank
  •  Sit ups on stability ball
  •  alternating lunges with bicep curl using 12 lb weights
  •  plank on elbows
  •  Mountain climbers
  •  bicycle crunches
  •  vertical leg lifts
  •  Jumping jacks
I recently bought this awesome PUMA
top. The sleeves snap on and off, which is great for this on and off weather we’ve been having. It’s really comfortable and light, so I didn’t feel suffocated. Love it!
Super cool look too! I kinda felt like a ninja. lol

When I got home I went straight to the kitchen to make a yummy protein smoothie. This one was made up of:
  • my favorite 30 gram per scoop vanilla protein
  • 1/2 a banana
  •  1/2 cup unsweetened flax milk
  •  1/2 cup of water
  •  2 tbsp low fat cottage cheese
  •  1 tbsp PB2
  •  vanilla bean paste ( or extract)
  •  1 tbsp sugar-free vanilla syrup

Feeling good after that, I took some time to work on the blog, hang out with Willy and take my time getting ready. I love my mornings. I wake up early to get the most out of my day. Some people think I’m nuts. Sometimes going to bed early and in my gym clothes (yes, it’s true), but whatever, I get stuff done and it feels great.

 

With the holidays around the corner, I’ve been receiving all kinds of little coupons, which doesn’t seem like much, but you know what, it’s money, and every bit counts. Especially during a time when you are spending quite a bit of money pretty much the whole month. It’s nice to know we can actually save some money during that process. I sometimes take these for granted, but hey, they’re offering, so I’m taking!

I just realized a had a collection of em’ in my wallet:)

For snack and lunch I packed:

RAW crusts with organic ghee+ sugar free jam

A persimmon

A low fat string cheese

1/2 cup of blueberries

Leftover salmon over a salad

I’ve had kind of a late start with the decorations this year for some reason, but I finally busted most of them out to get my spirit goin. Problem with Christmas decor is that it can easily make a small space feel and look cluttered and that is a little annoying to me. Ew, I just sounded bitchy.

You know what I mean though. Right?

I must mention that these flowers have somehow survived 2 1/2 weeks! I swear, so weird, but I’m stoked! All I did was change out the water every 3-4 days.

My front door:) A little cheesy but I find it cute like in a grandma kinda way:) Mom sent me home with it a few years ago, so i felt like it had to go up. I think it’s grown on me. I  really want to start a better collection that I can really connect to, you know, like how your parents have ornaments and decorations that go back to when you were in kindergarden. Never made a difference if they were the most hideous looking object, they still make it onto the mantle. So funny

I can’t live without candles in my house. I especially love them when they create a holiday vibe in the air. I light them first thing in the morning (well, when I get back from the gym) while I get emails and posts ready, and every night while I’m cooking and enjoying a glass of red.

If you haven’t yet hit up Bath & Body Works this month, Check out their HOLIDAY CANDLE SELECTION! As soon as you check out, they give you all sorts of holiday discounts like $10 of your next $30 purchase. It’s awesome. The one I have lit right now, is Marshmallow Fireside. It smells like camping/christmas cookies!  I had also bought these great Mexican Pumpkin candles from World Market, that were buy one get one free.  Can’t beat that!

Cheesy bow, But I had it, so I figured, to hell with it, let’s put it ALL up! lol

I have a little obsession with white X-mas trees at the moment. Don’t ask.

My ” I LIKE NUTS” nutcracker I got last year. Love my lil guy.

My Tobi Tobin candle that I think is too pretty to even open.

And of course, you cant have the holiday without at least one poinsettia. They last forever and are easy to take care of. I actually think they’re really pretty. Well, except for the gross colored foil they wrap it in. EW. I picked this one up when I ran into Trader Joe’s yesterday. $5.99 are ya outta ur minddddd!

Tonight, I’m gonna leave you with a little thing I call:

Tomorrow Morning’s Challenge

LET ME ASK YOU:

What is your favorite passed down holiday tradition??

IMG_2506

Back to the grind & MAKIN MEALS MONDAY!

In popular recipes, protein shakes, Uncategorized, zumba On December 3, 2012 0 Comments

 I’M SORE!!!!

The day after a big race, my body definitely aches.I woke up with lots of bruises on my legs from all the freakin crawling under barbed wire! yeah, I know, but somehow, I felt stronger than ever! That accomplishment felt amazing! I REALLY recommend doing something like that at least one time in your life!

 

On to another note…. My friend posted this on my facebood today, and I died laughing! It made my day! I used o be like, OBSESSED with Selena!

I was up early excited to start my day with a morning stretch an a nice stroll around the neighborhood with Willy. December seriously started out with a bang, and I want to stay on that roll. So even though I was sore as hell, I geared up and headed to my Monday morning ZUMBA class. I’m sure I’ve mentioned before how much I love Zumba, but If you are new to my blog… Let me tell you, it was probably my favorite workout EVER! I burn approx. 500-600 cals in an hour. I go FULL out. My instructor Sandy Campanella rocks the house and inspires you to give it your all. I will be interviewing her soon so be on the lookout. For those of you looking for a fun and effective workout in the San fernando Valley, CHECK HER OUT!  It really does make a huge difference in a workout, when you totally LOVE the teacher. In my eyes, makes or breaks it. Especially in Zumba where not just the moves have to be upbeat and contemporary, but the instructor has to show the kind of enthusiasm that you see in movies.

 I could easily take Zumba at my local gym for free, but, there is no comparison. Absolutely none. This is a shot of my sweaty ass below:) I hour of pure cardio!

I wanted to share with you guys today’s meals, If that’s ok with you?;)

Breakfast consisted of my Green Goddess Morning Smoothie

 Along with my ritual coffee and almond milk. Mom had made some fresh low-carb cran-orange muffins,so she sent me home with a couple to try. They were sooo good. No one would ever guess they were low-carb. I’m stealing the recipe and I promise to make them ASAP to share with all of you babes!

 

Of course after Zumba I was starved, so I munched on some organic low-fat cottage cheese topped with my Low-Carb Granola, and some fresh blueberries. Not gonna lie…I ate more granola than pictured….

Then I headed out to the local TJ’s for my weekly shopping extravaganza. Sometimes i trip out at how well priced this place is. I swear I fill up the cart to the rim everytime, and it pretty much never exceeds $100 bucks. Now, on the other hand if I go to Whole Foods for some specialty items, (u must admit, that place, although not cheap, is quality) I end up spending the same amount on 15 things. Cray cray. It’s all about prioritizing. I save by always making and preparing my own meals, pretty much every meal instead of ordering in.

The usual suspects in the basket….Check out my recommendations for a healthy shopping list HERE.

Lunchie:

Your gonna love this bomb ass salad!

Gorgeous right?

A frisee salad topped with left over roasted kabocha squash, egg whites, Lemon-tahini dressing, and siracha:)

It was so good. I may have actually put a bit too much siracha, if that’s actually possible:)

GET READY, NEW RECIPE!

Check out this great, easy dinner idea.

Miso Glazed Salmon

Served with a side of baby asparagus, dripping from the miso, and green onions.

I also tried a new wine tonight. A cab from Argentina:) It was so lovely. A smooth finish to the evening.

Well, the evening was over until my sweet tooth took a turn on me.

I busted out this big ol’ chunk of carob chips that had frozen together. ( i keep them in the freezer, they stay fresh for when I’m ready to bake them). YUMMMMMMM

 

 Goodnight guys:) I hope you enjoyed the meals for today…

QUESTION OF THE DAY:

What are your December fitness goals?

 

IMG_2288

Feeling freeeee friday!

In Fridays, popular recipes, protein shakes, Uncategorized, WOD On November 30, 2012 0 Comments

Blend all ingredients in a blender and serve chilled. Enjoy your morning PROTEIN surge! This is a power breakfast!

GOOD MORNING ALL!!! 2 days till race! No gnarly workout today and I’m feeling GREAT!

This was my WOD..I did it first thing this morning after my cup of joe:)’

Set your goals high, and don’t stop till you get there.
-Bo Jackson

15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches30 back scratchers
15 leg lowers30 side-crunches

Exercises for the AB 300

Crunches:
Lay in the supine position with the knees bent at 90 degrees and the feet f

lat on the floor. The hands are interlaced behind the neck and the elbows are out. Slowly curl the torso upwards, until the shoulder blades are about an inch or two off of the floor. Slowly return to the start position. Don’t pull on the neck while doing this exercise; keep the elbows back and the head and neck in a neutral position.

Bicycles:
Lay in the supine position with the legs extended and the hands inter

 

laced behind the neck. Crunch up slightly and hold. While holding the crunch position, flex the right hip and knee and rotate the torso so that the left elbow moves towards the right knee. Repeat with the opposite leg and continue until the desired repetitions have been reached.

Back Scratchers:
Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. The arms are straight by the side. Curl up so that the shoulder blades are just off of the floor and tuck the chin in to take stress off of the neck. Laterally flex the spine from side to side touching one heel and then the other.

Rotating Crunch:
Lay in the supine position with the knees bent at 90 degrees and the

feet flat on the floor. Flex the right hip and place the right foot on the left knee. The right knee should be pointing outward. The right arm i

s straight by the side. Place the left hand behind the head with the left elbow pointing out to the side. Curl up and rotate towards the right knee. Keep the elbow out, think about bringing the left shoulder towards the right knee. Perform the desired number of repetitions and then switch to the other side.

Leg Lowers:Lay in the supine position with the legs extended, and the arms straight by the side. Begin by flexing the knees and hips moving the knees towards the chest. Once the hips are fully flexed, extend the knees a

nd slowly lower the straightened legs to the floor. When the feet are about six inches from the floor repeat the sequence. The key during this exercise is to maintain a neutral lower spine throughout the movement. Brace the stomach muscles as if someone was going to punch you in the gut. Keep the back from arching.

Scissor kicks:
Lay in the supine position with the legs extended, and the arms straightene

d by the side. Raise the legs so that the feet are about 12 inches off of the floor. Open and close the legs for one repetition. The key during this exercise is to maintain a neutral lower spine th

roughout the movement. Brace the stomach muscles as if someone was going to punch you in the gut. Keep the back from arching,

Side crunch:
Lay in the supine position with the knees bent at 90 degrees and the feet flat on the f

loor. Roll the hips to one side, but keep both shoulders flat on the floor. Crunch up by lifting the shoulders off of the floor. Repeat for the desired number of repetitions and then repeat on the other side.

Vertical toe touches:
Start with the legs straight but flexed at the hip so they form a 90 degree angle. The feet should be pointed towards the ceiling. Crunch up and try and reach the toes. The shoulder blades should come off the floor by about 6 inches. Perform the repetitions under control. Tuck the chin to prevent straining of the neck.

 

I’m feeling pretty ready. Tonight, I was supposed to meet with my friend jules, but we decided to reincheck till next week. I need to relax. I’m enjoying a glass of wine as we speak. Tomorrow, I need to be on it. I need to make sure I get the proper nutrition. i.e. not eat to much…just for fuel. I read in the Spartan race printout that there will only be ONE aid spot, meaning they want you to race with a freakin camel pack!

WTF. !: why don’t they provide enough water?

What kind of shit is that, race with a backpack??? yeah right.

So tomorrow’s goal is to stay really hydrated, maybe it’ll help me Sunday.

My go to super hydrate!! The grape flavor is fantastic! I’ll be drinking this on sunday!

 

 

After the this little ab BURNER, I wanted something yummy! I still had a bunch of kale and chard from last weeks farmer’s market . So I made a super healthy PROTEIN SMOOTHIE! Check out above for the recipe!

I love recycled kombucha bottles eggggggzacly for this purpose. I take my smoothies and juices to go! This one is coming to work with me:)

It was a rainy morning so I made sure to stick Willy in his little bomber jacket before we headed out for the morning stroll.

It was a short one today cuz it started coming down hard. No thanks.

I swear every morning I look so ridiculous when we go for a walk. I’m always in some hideous PJ/mumu/costume.I’m sure people get a right LAUGH. Today it’s my duck rainboots with my bright ass yellow sweatpants tucked in.(not pictured: blue bomber vest and colorful beanie.  Gooooooood Lord.

I usually get all of my packages delivered to work, and today was a lovely surprise of CHIA drinks from Fitfluential!

This company is awesome. These drinks are what athletes need! Not some sugary gatorade or redbull, yuck, supply your body with the right nutrients and without any junk or gnarly amounts of sugar. Drink these up for hydration, endurance, heart health and brain power! Literally shake and take!

They are only 40 calories people! compare to 180-320 calories in other drinks.

1.5 grams of fat

2 grams of fiber

4 grams sugar

1 gram protein

Took one to work today and compared it with my girlfriends’ Trader Joe’s brand strawberry chia smoothie. I was shocked! Hers had 24 sugar grams for just half the bottle. I think sometimes, with drinks, we forget to look at the back (nutrition info) because we really don’t expect it to be that bad.  You guys, the CALORIES we DRINK count too!!

With these drinks, you don’t have to worry about breaking your calorie bank:)

Oh and not to mention, they are soooo tasty!

And continuing with the CHIA kick, I have a new obsession at work! Random ingredient salads with chia oil and and organic tamari (glen-free). Best combo salad dressing ever! You guys should try. If you can’t find chia oil (I found mine at RAW food world) you could also use hemp or flax oil. All really high in the omegas department.

This salad today I brought from home of course:

Some leftover roasted kabocha squash

Roasted red onions

Baby broccoli

Spinach leaves

Frisee lettuce

siracha

salt and pepper=

THE BOMB SALAD

Mid day I was having my usual sweet craving. I didn’t have anything today in my packed lunch that sounded tasty so my co-worker busted out with a bag of RAW sprouted trailmix from whole foods.

It was a delicious mix of cashews, pumpkin seeds, sunflower seeds, almonds, walnuts, and all kinds of dried amazon berries. HOLY, IM ABOUT TO FLIP THE EFF OUT. I snagged one handful, then another….ok then I stopped but, my craving was cured.

 After work, I was supposed to meet up with my girlfriend Jules to have a rainy day stay in dinner but we had to rein check because of a last minute work call. womp woommmmp.

Oh well, I went home, had the most random snacky plate dinner ever.

egg whites

spinach

cut up chicken breast

low carb granola.

Oh and a glass of wine:)

Night babes!

xo, P

Question of the day:

What are some of your FAVORITE low cal salad dressings?