Tuesday, May 29, 2012

Tip For Tuesday Vlog

Oooh, YouTube, you get me every time with that still image! Anyway, here is my view on those nasty, negative, not supportive people we all have in our lives, unfortunately.

Here is the blog post I referred to in the video... it's nice to see I've come a long way since I wrote it! I would love to hear about your personal struggles with this and how you have overcome it, or how you plan to! 

Monday, May 28, 2012

Two Workouts and a Recipe

Sticking to my promise of adding to the workouts tab, I wanted to share my workouts from yesterday and today. I keep my rests at 1 minute and always lift as heavy as I can, with good form of course.

Leg Day
Squats 3 x 15 deep, 105 lbs 
Walking lunges 3 x 20 60lbs (10 steps down, 10 steps back)
Lying leg curl 3 x 12 40lbs SS ball roll in 3 x 12
Butt machine  3 x 12 75lbs SS plie squat 3 x 12 45lbs
Seated calves SS standing calves 3 x 15 90lbs and 80lbs
STRETCH for 10-15 minutes. Trust me, you'll be glad you did. The glutes and hamstrings are screaming today! 

Remember: These weights are just what I use, make sure you are using weights appropriate for you.   

Back Day

Pull ups- first set unassisted as many as you can do, then 2 more sets assisted to failure
Hammer Strength high row 3 x 10, 2 45lb plates
Bent over row 4 x 10, two sets overhand two sets underhand, 65lbs
Seated row 3 x 12 75lbs SS lat pull down 3 x 10 60lbs 
Back extensions 3 x 15 SS straight bar cable pulldowns 3 x 12 40lbs 

Then I did 25 minutes of steady state cardio, walking on the treadmill with a 12 incline. I only planned on doing 15-20 minutes but I was watching Kelly Olexa Vlogs and I got a little carried away :)

I posted this picture on Instagram yesterday and got attacked for the recipe so, here it is... super easy! 

1 package ground chicken
4-5 mini peppers
1/2 jalapeno
1/4 onion, chopped
Garlic powder, onion powder, chili powder 
1 cup spinach
1/4 avocado
Greek yogurt 

1. Add onions and pepper to frying pan and look on low for about 5 minutes or until onions start to caramelize. 
2. Add chicken and spices to taste and cook until chicken is cooked through. 
3. Place about 1/2 cup of chicken/peppers on a bed of spinach and top with avocado, greek yogurt and hot sauce. 

Saturday, May 26, 2012

Super Set Saturday- Arm Workout!

I noticed that my exercise tab is looking a little sparse so over the next few weeks while I do my own thing, I am going to try my best to add some more workouts to the blog! I hope that eventually you'll be able to come here and pick out weeks of workouts just by clicking on that tab. 

I mentioned a couple weeks ago that I'm planning on doing James Wilson's program, and while that's true I'm just not ready to start yet. I am going to California next week for my Nana's funeral, and then I'm going to Milan for work, so lots of travelling in my future. Until I'm back and settled, I'll just be making up my own workouts or pulling things from magazines, bb.com, etc. then once I'm home and settled I'll start on James' program. The Facebook group has been great so far and it looks like people are loving the workouts and having great results. Another plus, you get to eat lots and lots of food because you burn a ton of calories during the workouts... always a good thing. 

Any who, back to today's workout-- Arms and sprints! 

Skull crushers 4 x 10 super set with alternating curls 4 x 10. I used 40lbs for skull crushers and 20lb dumbbells for the first 3 sets of curls then dropped to 15. Personal record! 

Preacher Curls 3 x 8 super set with hammer curls 3 x 8. I used 30lbs for preachers and 15 for hammers. 

Incline curls (not alternating) 3 x 15. I used 10lbs... my arms were screaming by this time. 

Rope tricep push downs 3 x 10 super set with bench dips to failure. I did 30lbs for push downs and got 12, 10, and 7 dips. 

Tricep kick backs 3 x 10- I used 10lbs 

Then we headed up stairs for 12 minutes of sprints-- I ran them at 9.6 another personal record! It's amazing how far a little extra sleep goes, I felt like I could have ran for an hour... but B had a meeting so we stopped at 12 minutes :) Happy Saturday and remember: treat the weekend just like any other day of the week and stay on track!! 

Friday, May 25, 2012

Cinnamon Toast and Mint Chocolate Protein Shake

As I was eating my favorite meal of the day this morning (breakfast, duh) I realized I don't think I've ever officially posted the way I make my Ezekiel toast. I tend to switch off between toast and oats in the morning, and if you asked me which I like better I would tell you that you're crazy for asking me to chose! I love both equally and would go crazy without them! 

When I was little cinnamon toast was always a staple breakfast item, so to be able to eat it daily and know that it is good for me is absolutely wonderful. All I do is toast my Ezekiel low sodium bread then dip a butter knife into the coconut oil jar-- you don't need to scoop or pour, just dip and spread a thin layer on your bread. Then just sprinkle with cinnamon and Truvia and that's it! I'm a child, so I always eat my crust first and save the two middle pieces for the end- they're the best! 

After shoulders, abs, and sprints at the gym I was having my second favorite meal of the day (my PWO shake, duh) and realized I haven't shared my new obsession yet- Mint Chocolate Chip Protein Shake! Yes, mint chocolate like the ice cream. It's great. 

In to the blender goes: 
1+a little extra scoops of Only Protein (one scoop only has 18g and I shoot for 25 PWO)
1/2 frozen banana
Splash of almond milk (about 1/4 cup)
1 frozen spinach cube (or just handful of spinach)
1 packet or 3/4 tsp of Truvia
1 tbsp unsweetened cocoa powder
1 drop of peppermint extract (seriously, ONE drop... it's really easy to over do it!)
3-4 ice cubes 

I realize it's definitely not the most visually appealing shake ever, but the taste more than makes up for it! Have a great long weekend!

Thursday, May 24, 2012

Clean Peanut Butter Bites and a Thank You

Before I give you the recipe to these unbelievable peanut butter bites, I have to say thank you. All of your kind words, thoughts, and prayers for my family and I mean so, so much to me and I am so thankful for each and every one of you. One quality I will always remember in my Nana was her strength and ability to push forward no matter what the circumstance. Although the wound is still fresh and there are moments I just can't wrap my head around the fact that she's gone, I know she would want me to be strong and move forward, so I will do just that.

If you follow me on Pinterest (Hint: you should) you know I have a board titled "Recipes to Clean up" that is filled with scrumptious looking food that is unfortunately not going to help any of us get bikini ready. I took a total stab in the dark with this recipe and to my surprise it turned out great. This recipe was inspired by these peanut butter cake bites, but as you'll notice I changed pretty much every ingredient to make them clean!

- 2/3 cup unsweetened applesauce
- 2/3 cup all natural chunky peanut butter (Ingredients should be only peanuts and maybe salt)
- 1/4 cup Truvia (or less depending on how sweet you like things)
- 4 egg whites
- 2 tsp vanilla extract
- 2 cups rolled oats
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/2 cup to 1/3 cup unsweetened carob chips (you can adjust this depending on your preference)
- Splash of unsweetened Almond milk (I'm dumb and didn't write down how much I used! I would just add enough to give the mixture a dough-like consistency, and next time I make these I will edit this post and add the actual amount... sorry!)

1. Mix all ingredients except carob chips in a large mixing bowl.
2. Once all ingredients are mixed, slowly stir in chips.
3. Place in prepared baking dish (I used 9 x 13) and bake for 30-35 minutes at 350. These are actually best a little under cooked, and cooled in the fridge for about 30 minutes.

Recipe makes 16 servings
Calories: 139
Carbs: 15g
Fat: 7g
Protein: 5g

Monday, May 21, 2012

Vacation Fun and Food For Life Giveaway Winners

It's definitely taking me a while to get back into the swing of things after vacation, I just seem to be moving a little slower than usual today! I think I need one more day before I feel normal again, but until then I'll just look at my vacation pictures and wish I could do it all over again.

The first thing we did when we arrived was put on our bathing suits and head to the beach! This picture was right before we packed up, but it was actually really sunny the whole time we were there, we lucked out! 

Later that night we went to ROK sushi, which is hands down my favorite sushi restaurant ever. Their salmon sashimi is SO good.... so good doesn't even begin to describe just how amazing it is!

We also treated ourselves to a bottle of some amazing unfiltered saki. I've never been one to drink saki by itself, but this one was just perfect. 

Our hotel had a complementary breakfast, and while the biscuits and gravy weren't quite doing it for me, they did have hard boiled eggs so I got to have a pretty "normal" breakfast each morning. 

We ran into a bit of a snag with the gym situation. The closest gym didn't open until 11am (who does that?) and we didn't want to wait that late to get our day started, so we used the "gym" at the hotel. Basically I never want to see another Bowflex machine... most complicated thing ever! 

We did a few rounds of plyos and later that day we rode beach cruisers about 12 miles! So fun! 

Some random eats... 

Definitely got my seafood fix in-- this was grilled halibut, so fresh and tasty! 

We had such a great time, I ate ice cream, wait what!? Yes, ice cream. You know the sugary stuff full of dairy stomach ache goodness? Ahh. I'm still paying for it as my stomach looks like there is a balloon in it but it was worth it. I think. 

Giveaway winners: 
1. Shelly V.
2. Jill Austin 
3. Stacy
4. Shannon A.
5. KristaMae 

Please email your address to brittany@littlebshealthyhabits.com. Thanks to everyone who entered! 

Wednesday, May 16, 2012

WIAW + Food For Life GIVEAWAY!

So normally for What I Ate Wednesday, I take pictures of my food from Tuesday so that everything is ready to go first thing Wednesday morning. Well, life has been a little lot hectic and stressful lately, and apparently taking pictures of my eats yesterday was not top of mind. Therefore, today's WIAW is actually the food I'm eating today... hence no picture of my future dinner. 

Breakfast was not the norm this morning! Well, kind of. I had my usual egg whites scrambled with spinach, mushroom, and onion topped with low sugar ketchup BUT my toast was this recipe from Clean Eating Chelsey. Mine is obviously not as pretty as hers, but it was awesome with a little no sugar syrup on top. 

Standard PWO shake: Only Protein, spinach, ice, unsweetened Blue Diamond almond milk, cinnamon and 1/2 a frozen banana. 

Mid morning snack that I'm about to devour nowish: Cottage cheese with cinnamon and truvia and 1 oz almonds. 

Later today I will enjoy leftover beef and broccoli from last night, and a spinach salad with salsa chicken on top. Dinner will be grilled salmon and asparagus... yum! 

Also, I've had a lot of requests since yesterday's post about adding me as a friend on myfitnesspal.com and the reason I don't want to do that is because some days I'll only log half my food, some day's I'll look back and repeat a day, so basically I don't want to confuse anyone and I don't want everyone trying to follow what I eat exactly because my logs can be a little confusing. I am happy to look over what you are eating though if you just want to send me a screenshot via email! 


Okay now on to the reason you are reading this post ;) 

The kind folks at Food for Life have sent me 5 free item coupons to give away to you guys! All you have to do is comment below letting me know your favorite Food For Life product. This giveaway will end Sunday at Midnight! 

Tuesday, May 15, 2012

Tip For Tuesday: Calorie Counting, Macros, Portion size, Myfitnesspal

Vlog time! I hope this video helps a little with any confusion you may have around calorie counting, portion sizes, and macros. I also (attempted) to show you how to set yourself up on myfitnesspal.com but I couldn't get my camera to flip over, so it may be a little hard to see.

Click here ( scroll down about 1/3 of the page) for the link to figure out how many calories is right for you. You'll want to follow the "lighter day" recommendation on off days and days you work out smaller muscle groups like arms and shoulders. Then on heavier days you will bump up your calories a bit. This is called eating for your activity levels and I have found it works wonders. If you fuel your body properly when it needs it, it will trust that it will be fed and let go of that unwanted fat! As always, let me know if you have questions!

Monday, May 14, 2012

Weekend Recap C/O Instagram

Even though things are  tough right now, I had a great weekend with lots of family time. It was all captured thanks to Instagram! If you don't follow me already, my user name is littlebblog. 

I always try to make "fun" breakfasts on Saturday morning since we're not in a huge rush to get out the door for the gym and work. I made these ridiculously amazing (so modest, I know) banana protein pancakes. The first batch came out "OK" and the second batch was the ridiculously amazing batch, so I need to make them once more to make sure I have the recipe perfect before posting. So you will have to patiently wait for that, sorry! 

B and I got dressed on opposite sides of the house  (and both refused to change, naturally) and looked like twins at the gym. Ooopsie! 

We spent a nice relaxing day by the pool before I headed out to my parent's side of town for some quality time with Nana. I'm not really that tan, B is just pretty not tan and Instagram gave me an instant color boost! 

Most of Mother's Day was spent with friends and family in my parent's backyard as we enjoyed our first 100 degree day here in AZ! It was actually pretty nice in the shade and I wish it would stay this temperature forever, but I know those dreaded 114 degree days are on their way! 

They had quite a few people over and there was a huge array of food from bacon cheeseburgers, to stuffed shells, and of course grilled chicken! I filtered through all the bad stuff and ended up with chicken, spinach salad, and roasted veggies. It hit the spot and I was stuffed! 

My contribution to the Mother's Day feast was crock pot brownies from Gracious Pantry. If you ever have to bring something to a party, make these. I guarantee no one will know they're clean. They were easy to make and the end result was a rich, chocolately bar of yum and even the kids liked them! 

Once everyone had left my mom, sister and I headed back over to hang out and chat with Nana. Well, we're didn't really chat with her since she is just doing a lot of sleeping right now, but it is so fun reminiscing and talking about all the fun things we used to do together. 

I wrapped up my weekend with finally watching Grey's Anatomy from last Thursday, and holllllllyy! Anyone else think that ending was insane? I can't wait for this week's episode, but sad that it's the season finale. I seriously get depressed when my shows take a break... no Pretty Little Liars, Biggest Loser, OR Grey's Anatomy!? What's a girl to do! 

Sunday, May 13, 2012

Mother's Day 2012- A Heavy Heart

I thought for a while about whether or not to post about this, but I figured since this blog chronicles my life in all aspects I would do it. My sweet Nana (great grandmother) is slowly slipping away from us. Her health has been deteriorating quickly and it doesn't look like she is going to be here much longer. I'm so grateful we have this Mother's Day for the family to come together and spend time with her, but we all know it will be her last. 

Today we will remember what an amazing woman she was. She was always incredibly active and was on a bowling league well into her 80's. She always kept up with me and my sisters and loved taking us to the park and playing ball in her backyard. She was from the South and loved her sweet tea (so did I!) and I always liked her cinnamon toast the best because she used extra butter ;) She has lived over 30 years without her husband only proving further what an incredibly strong, independent person she is, something I admire incredibly. 

I want to  wish my Mom a very Happy Mother's day, and I want you to know I see the strength and love I see in Nana in you as well. I want you to remember that we are all an extension of Nana; she lives in each one of us and always will. May her strength help us all through this difficult time. Love you Mom!

I hope you all have an incredible Mother's Day and don't forget to give your Mom an extra hug today, you never know when it will be the last.

Friday, May 11, 2012

Banana Chocolate Peanut Butter Overnight Oats

This recipe is quite a mouth full, but it's very fitting because I guarantee you'll be shoveling it in! I was honestly just throwing things together in a bowl one night and came up with this gem. B tends to get tired of the same thing over and over, and even though I could eat pumpkin overnight oats every single day of my life, I knew he needed a change up. This recipe was made for him, if I made them for myself I would probably make some changes to cut down on the sugar a little, but for some reason men can eat sugar and drink beer and still have a six pack. I don't get it. [Don't worry, I snuck a bite or 3 so I can vouch for its awesomeness]

- 1 cup oats
- 1 banana, cut in half (on the riper side is best)
- 1 tbsp all natural peanut butter + 1 tbsp for topping if desired
- 2 tsp unsweetened cocoa powder
- 2-3 Truvia packets, depending on how sweet you like things
- 1 cup unsweetened almond milk
- 1 tbsp unsweetened carob chips for topping, if desired

1. Mash up 1/2 banana in a bowl until all chunks are gone.
2. Add in all other ingredients and mix well. There should be a thin layer of liquid over your oats so that they can soak it up overnight, if there isn't add more almond milk or water.
3. Cover and place in fridge overnight.
4. In the morning, slice other half of banana for topping and add carob chips and additional peanut butter.

Nutritional Information:
[Before you freak out remember this recipe was for a guy, if I made it I would cut everything in half.]

Calories: 599
Carbs: 81g
Protein: 41g
Fat: 18g
Sugar: 11g

Thursday, May 10, 2012

Clean Eating Crock Pot Beef and Broccoli

I know you all know this, but I love my crock pot. It makes life so much easier when dinner is done when you walk in the door after a long day at work. Not to mention, you can easily double or triple crock pot recipes and eat them many times throughout the week. This is definitely one to bookmark in fact, you should try it today. Right now. 

Just kidding. 

- 1 lb lean round steak, cubed (You can probably use chicken too)
- 1 package mixed broccoli and carrots (or you can chop up yourself, I'm lazy)
- 1 package sliced mushrooms
- 1/2 onion, chopped 
- 1/4 cup low sodium Tamari
- 2 cups low sodium chicken broth
- 2 T red chili paste
- 2 tsp ground ginger
- 2 tsp coconut oil
- 1 tsp pepper

1. Throw it all in the crock pot except for broccoli and carrots, and cook on low for 5 hours.
2. Cook broccoli and carrots when you're ready for dinner and throw them in the crock pot with everything else, and mix. I find that my veggies are less mushy this way.

 This was only enough for dinner, no leftovers, so I will likely double it next time. This would also be awesome over brown rice for lunch!

And since I always let you know B's reaction to new recipes, this one was: "I want to eat this everyday." Haha funny man he is. 

Wednesday, May 9, 2012

What I Ate Wednesday

I'm so excited that I have real food to post for my what I ate Wednesday this week! Not that chicken and asparagus isn't real food, it's just not real exciting! Like I mentioned on Monday, I'm still keeping my carbs on the lower end, having them mostly with breakfast which is my pre-workout and in my post workout shake, then relying on veggie carbs for the rest of the day. I've also increased my fats a bit so my split is more 30-40-30 carbs, protein, fat. My calorie goal is around1500, then I'll bump that down to 1300 on rest days. 

Meal 1: 5 egg whites scrambled with spinach, onions, and jalapeno and 2 slices Ezekiel Toast. Low sugar ketchup for dipping!
PWO: Shake with Only Protein. I love this stuff! Has a different taste to it, but so good in shakes. 
Meal 2: 5 hard boiled eggs (whites only) and 1 oz almonds
Meal 3: Turkey Zucchini burger with lettuce, tomato, and avocado 
Meal 4: Spinach salad topped with salsa chicken and a dab ( I don't think I like that word) of greek yogurt. 
Meal 5: Spaghetti squash with turkey sauce and veggies. 
Meal 6: Casein pudding- not pictured. 
I may or may not have also stuck my finger in the peanut butter jar when I got home from work. Ooopsie! 

There you have it friends. This came in around 1475 calories, and I felt nice and full all day. Enjoy your Wednesday and I'll see you back here tomorrow for an absolutely amazing crock pot recipe!! 

Tuesday, May 8, 2012

Tip For Tuesday: Preparing a Grocery List

Today's tip comes after many emails over the past couple of weeks from people that are struggling with getting started with clean eating. I know it can be a little overwhelming to begin with, and I think the best way to start out is by preparing a grocery list that will set you up for success. Once you can rid your kitchen of all the unclean items, you'll want to figure out what it is you'll need to make each of 6 meals for the next week (or however often you go to the grocery store). I have a generic list under the grocery list tab at the top of the blog, but I thought I would share my list from last week and show you how I break things down so that it's easy and not overwhelming in the slightest.

- First I write down what meals I plan to make for the week. I usually flip through magazines, pull up my recipe tab, or filter through Facebook for inspiration. 
- Once I have my meals, I figure out what meat and how much I will need for each meal. This week we bought 2 packages of chicken (the large ones), 1 pound of round steak, 3 lean ground turkey, and shaved low sodium turkey breast from the deli for B. 
- Then, I dive into produce and write down what I need for the meals for the week as well as fruits for breakfast and shakes, my veggies for my eggs, and anything I want to have on the side. 
- Lastly I make an "other" category where staple items like eggs, oats, and almonds go. You'll also see the more random ingredients there, like Tamari (gluten free soy sauce) and red chili paste. These are items I needed for a new recipe-- Beef and Broccoli, which by the way is TO DIE FOR and I will post it on Thursday. 

That's it! It's pretty easy, and having this list makes the grocery store easy to navigate. I then take this list and put it on the fridge or keep it in my planner so that I can see my options for the week. I hope you'll give this method a try and let me know how it goes! 

Monday, May 7, 2012

Photo Shoot Re-cap & My New Plan

I can't believe it's over! I totally have that feeling you had as a child once Christmas was over... I just want to go back and re-do it over and over again because it was so much fun! I honestly had the best time and if you live in the Phoenix area and are thinking about getting photos done, you have to go to James Patrick. He was so sweet, easy going, and fun to work with. I can honestly say that I was way more nervous in the weeks leading up to the shoot than while I was actually there. I really wasn't nervous at all, and I'm usually one to shake with nerves so that was a huge relief. Here are a couple short behind the scene's tidbits that B shot!

Pretty cool huh? I won't lie, when I pulled up to the shoot my energy levels were at 0. I was super carb depleted, had cut my water intake the day before, and didn't eat anything that morning because my stomach is so temperamental. I was definitely the hungriest I have ever been because I just didn't want to risk eating something and having my stomach bloat... I'm pretty sure I would have cried. Luckily, all I had to do that morning was roll out of bed and curl my hair because he had a makeup artist on-site so I didn't have to worry about that. 

Now I'm on the edge of my seat waiting to see the proofs!! I should have them today, so I will share them when I can! So, you're probably wondering what my plan is now? I knew it! ;) 

I am going to be starting James Wilson's workout plan, I have all the workouts already sitting in my inbox ready to go BUT I'm not starting quite yet. I'm going to be travelling a bit this month so I want to wait until that is over before I jump into a new program. For now, I'm slowly upping my calories again but planning to keep my carbs on the lower side. I'll do grains pre and post workout and then that will probably be it for starchy carbs. We'll be going to the beach in 10 short days and I want to stay lean for that! I'm going to be doing Phase 2 type workouts and I'll keep HIIT cardio in about 3-4 days per week. I was sure to take the entire weekend off the gym to give my body a few days to re-coup from all the stresses these past couple of weeks. I should also let you know I've gained that dreaded 3-4 pounds in water weight. I knew it would happen so it's not really bothering me because I know it will be gone in a few days. I didn't binge or go all out with food when it was all over, in fact I ate chicken and yams on the drive home. I did enjoy a few adult beverages to celebrate Cinco de Mayo but refrained from going crazy with food. I will say, being lean is awesome! It was definitely worth all the hard work and I'm looking forward to maintaining over the summer. 

Thank you all so much for your kind words of encouragement over these past few weeks, I really do appreciate every single one of you and hope that we can continue to motivate one another! 

Thursday, May 3, 2012

What I'm Loving Lately

I feel like I have been neglecting the blog lately, and honestly that makes me sad! Truthfully though, my eats are boring as humanly possible. Don't believe me? This is what is in my cooler today for meals 2,3, and 4. 

Two turkey burgers with asparagus and one Tilapia with asparagus. I don't want to be holding any water for my shoot, and this is unfortunately the way to go about making sure that doesn't happen! Don't worry though, I've been brainstorming like a crazy lady and cannot wait to start posting new recipes! In the meantime, I thought I would share with you some of the things I'm loving lately.... the things that are helping me forget about how badly I want some overnight oats! 

Neon nail polish! How awesome and summery, right!? I got this one at Target for like $3. Score! 

Seems like Lululemon loves neon too! I got this sports bra (I can't remember the name, and don't see it on their site, but it's definitely in stores) a couple weeks ago and absolutely love it. The whole front part is actually a pocket, so you can stick your phone or iPod in there while you work out. Quite innovative these Lulu designers are.... 

As obsessed as I am with Lululemon, let's be honest. I can't be buying $50 sports bras for every day of the week, I'm on a budget too! So, I discovered these Champion sports bras from Target. They're $16.99 and give great support (not that I need it...) and come in so many fun colors! I have the blue, yellow,and purple. 

My last what I've been loving lately is actually more of a WHO. B has been so super awesome and supportive of me lately, on top of getting ready for my shoot work has been ridiculously a little stressful. He brought these awesome flowers home for me last week and continues to tell me how proud he is of me, and there is really nothing better than hearing those words. If it sounds like I'm bragging, it's because I am ;) 

Well I'm off to eat some turkey and drink some water! Woo hoo!! 

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