Tuesday, April 30, 2013

Life Happens.

Happy Tuesday friends! I feel like I've been neglecting the blog a little bit (I hate feeling that way) but as usual, things have just been crazy busy- hence the name of this post. I posted on Instagram yesterday about how this past weekend really took a toll on me and my lean post-shoot physique that I was loving so much. I decided last minute to fly home for a funeral on  and to be completely honest packing food or supplements didn't even cross my mind. I threw a Qwest bar in my purse on the way out the door and besides packing my gym clothes (which conveniently doubled as pj's) and my gym shoes I really didn't have myself/my body on my mind. [FAIL] By the time I got in and to my best friends house, it was about 9pm and I don't think I had eaten since about 3:30.[FAIL] I had a couple turkey burger patties when I finally settled in, but I'm pretty sure they were cooked in the Wesson vegetable oil that was sitting on the counter next to them- I didn't even ask. [FAIL]

I managed to make it to the gym on Saturday morning and actually had a great shoulders/cardio workout, but the smoothie bar at this gym was, well we'll say sub-par and I wasn't able to get a protein shake. [FAIL] I drove through Starbucks and got their plain oatmeal and cooked some egg whites on the side, but by this time it was easily 45 minutes after I had finished my workout. [FAIL] Once the funeral was over I scarfed down the bar I had packed and then ate again like an hour later at the reception.[FAIL] I had some Chinese chicken salad and pulled pork that was delicious but also tasted like it was cooked in the most sugary BBQ sauce on earth.[FAIL] Then the beers started flowing.[FAIL] I headed to the airport to catch my 8 o'clock flight and realized I hadn't eaten since 2-[FAIL] I knew B and I had talked about going to dinner after he picked me up so I just had a grilled chicken breast at the airport. We went to Houston's for dinner and I got a filet that was so amazing and so drenched in butter.[FAIL] They also had our FAVORITE bottle of wine, sooo we split that too. [FAIL]



Needless to say I wasn't feeling too good on Sunday morning but I forced myself to eat some breakfast, and then I snacked on some walnuts, and then I had a Think Thin bar, then that made me want peanut butter, and then more walnuts. [FAIL] Thank goodness I don't keep anything worse in my house because I'm sure I would have eaten that too! I pretty much did this grazing thing for the rest of the day [FAIL] until we went out to dinner again Sunday night. We went to one of my favorite places that also just so happens to be pretty pricey and one of those places you just have to eat the meals the way they come because they're just too darn good to make them cleaner. I ordered the sea bass and Oh Em Gee it literally melted in my mouth. I'm not sure if it was the way it was cooked or my good friend butter again, [FAIL] but holy moly it was tasty. 

Mind you, last weekend I was at Coachella and next weekend I'll be celebrating our 4 year anniversary in San Francisco/Napa and to be completely honest I plan on enjoying myself 100% (I've been waiting for this trip for what seems like forever!!) 

So, what was the point of all this? 

I did things [FAILS] all weekend long that weren't healthy, good for me, my abs, my muscles, etc. I fell off the wagon and it ran me over. I woke up yesterday feeling gross. Bloated, puffy, and gross

But guess what? Today, I feel like myself again. I drank 1.5 gallons of water yesterday and kept my eats 100% clean. I hit the gym and pushed myself really hard. I slept for a solid 8 1/2 hours last night and today, I don't feel gross. I feel rested, strong, and abs are already starting to lean out again. (It was probably mostly just bloat and toxins in there!). Just remember life is always going to get in the way and mess things up-- sometimes you have control and sometimes you don't, and sometimes you do but you make the wrong choice. Either way, what's most important is that even when you  [FAIL] over and over and over again, you get yourself back on track. You keep going and leave all the failures behind. It doesn't matter how big or how small you messed up you can still be your best self moving forward. Can I do this every weekend and maintain the physique I want? Hell. No. But it's okay to accept that fact that life does get in the way sometimes, and just move on. 

After we get back from Napa I have 3 weeks until Memorial Day weekend when we are going to be beach, so I'll be doing a 3 week Clean Eats No Cheats Challenge and I'd love for you guys to join! Let's get those abs poppin' again for bathing suits season! 

Thursday, April 25, 2013

Clean Eating Coconut Macaroons

I've been keeping a secret from you guys for a couple weeks, and you're going to be super excited I finally decided to spill the beans. These have always been eaten too quickly to get any good shots of them so I had to sneakily make them last week and take photo's before B knew they existed! If you're a coconut fan, these are definitely a treat you're going to love. 


I found this recipe on The Smith Machines Fitbook's Instagram and follow it almost to a T. Here is my version... 

Ingredients

6 tiny scoops (the scooper that comes with it) of Kal Stevia
1 cup unsweetened coconut flakes
 1/4 cup vegan carob chips 
2 egg whites
 1/2 teaspoon vanilla extract
 Pinch of sea salt 



Directions

1. Combine all ingredients except carob chips in a bowl and mix well. (I just do this by hand)
2. Using a tablespoon, spoon the mixture onto a prepared baking sheet and bake at 350 for 15 minutes or until they start to brown. 
3. Once they are cooked, remove and let cool until cool enough to handle. 
4. In a small bowl, slowly melt the carob chips about 30 seconds at a time, stirring in between each 30 seconds. Sometimes I add a tiny dash of almond milk to help liquify. 
5. Dip about half of each macaroon in the melted carob chips and place on a plate. 
6. Place the plate in the freezer for about 10 minutes, and serve! I usually get 10-12 macaroons out of this so if you need more, just double it up! 

Let me know if you give these a try, they're pretty much a staple in my Sunday meal prep now! 

Wednesday, April 24, 2013

My Coachella Adventure!

I'm officially back from Coachella and (mostly) alive! It's definitely taken a couple days to readjust to normal life and they haven't been the most fun couple of days, but I would redo everything in a heart beat so it was totally worth it! The festival was amazing and I can't stop looking through all my photos again and again. I know some of you have asked about what the food was like and whether I worked out etc. so here's a quick snapshot: 

- Bringing food in was 100% impossible. They check your bags and your body like crazy people so that was out of the question. 
- I did find a couple good options on the grounds- there was a taco place with grilled chicken tacos on corn tortillas. I had those the first day and they were awesome. We also found a place that was doing barbecue chicken plates with a fresh salad and sweet potato fries, and they were able to do it all with no dressing or sauces, so I had grilled chicken salads on days 2 and 3. 
- Much to my surprise, I actually ended up completely under eating the whole time I was there. In fact on the second day I'm pretty sure I only ate twice all day which as you know, is completely insane for me. It was just super hot, and super crazy and honestly eating was just the furthest thing from my mind. I did however drink like 900,000 water bottles (and kept the booze to a minimum, again, surprisingly!). 
- We had a mile bike ride each way into the festival and back home, so I ended up doing about 4 miles a day- hence why my calves feel like they're about to fall off. 













Since we've been back, my tonsils have been the size of golf balls and my appetite has been non existent. I had every intention of doing a What I ate Wednesday post today but my eats yesterday were pretty pathetic so I just decided to skip it! B and I set our alarm for our usual 4:45am wake up time yesterday and when the alarm went off we both pretty much just laughed and went right back to sleep. Our bodies were in desperate need of a good 10 hour sleep, so that's what we did! I feel a MILLION times better today and was so excited to hit the gym this morning- the only lingering side effect I have now (besides the overwhelming desire to do it all again) is this throat thing I have going on and still a lack of appetite which I'm contributing to the fact that my metabolism is probably shot, so I'll be working on that the next few weeks! :) 

Wednesday, April 17, 2013

A Green What I Ate Wednesday

Know what I love about Wednesday? Particularly this Wednesday? It means that tomorrow is Thursday and that is the day we leave for Coachella!!! I know I've only talked about it like 101 times, but I'm so insanely excited. I looked in to the food situation there and to my surprise, there is a fresh farmers market, and even a sit down restaurant. They also specifically mention on the site that there are vegan and gluten free options everywhere which is music to my ears. I'm still going to buy some Quest bars today, and probably bring some breakfast muffins and nuts but other than that I'm not going to worry too much about food. This is a weekend meant to be wild and carefree that is exactly what I plan on doing. Sometimes you just have to throw caution to the wind. (Bahaha, Let's be honest- I never do that. Gives me a rash.)



Until then however, clean clean clean! I was super happy that I greens in to almost every meal yesterday. 

M1- egg whites and yams
M2- Green protein shake
M3- egg white muffins and an almond flour pumpkin muffin (these were an experiment and they are freakin' amazing. Recipe should be up next week!)
M4- Taco salad with turkey taco meat, spinach, avocado, and hot sauce. 
M5- Leftovers from last night- ground turkey, chicken sausage, zucchini, tomato, onion, and mushrooms. 
M6- Grilled chicken and veggies 

How are you doing at getting in your greens? 


Monday, April 15, 2013

Meal Prep & Exciting News!

It's that time again! Another long day of food prep is in the books, and it was a good one. This week we have egg white muffins, yams, veggies, almond flour pumpkin muffins, brown rice noodle lasagna, ground turkey, and salsa chicken. Oh, and I can't forget the coconut macaroons. Recipe coming this week! 


Workouts this week will be my own thing again and I will do my best to post a few of them. I actually only have 4 workout days this week and then we are off to Coachella! I'm soooo excited but definitely have a whole bunch to do before then. I also need to figure out what I'm bringing with us as far as food-- I do know I'm going to try to find some Quest bars, I've never tried them but I've heard good things and I think they'll be perfect to sneak in and munch on. 

And now the best news ever... I bought the online NASM certification program today! (That's a lie, B bought it, he's my "sponsor" as he likes to say.) I'm going to start studying ASAP and will hopefully be a certified personal trainer in about 3 months! Woohoo!! Can't wait to stick another check mark on my bucket list :)

Friday, April 12, 2013

A Back & Bi Workout by Me :)

So, to be totally honest I haven't really been back on a gym "plan" since my shoot. I've done a couple James Wilson workouts, and a couple of my own, and I just can't decide what I want to do! I love James' program because it's circuit style and perfect for staying lean for summer, so I think I'll most likely jump back in to that next week and until then just do my own thing. There, I decided. Hooray. 

I wanted to share a back and bi's workout that I did earlier this week- I lifted heavy and boy did I feel it the next day. And the 3 days after that. 

We started with deadlifts- 3 sets of 10. I did 85lbs twice and then my last set was at 105lbs. It's so cool to be able to say I can deadlift myself :) 





The rest of the back exercises: 
- Bent over barbell row- 3 x 10- I used a 50lb barbell
- Lat pull down 3 x 10- I did 75lbs
SS
- Cable row 3 x 10- I did 60lbs 

For biceps we started with preacher curls- 3 sets of 12- I used the 30lb barbell and super set with alternating hammer curls 3 x 10- I used 15lb dumbbells 



We wrapped it up with overhead bicep curls on the cables 3 x 10- I did 15lbs each side and super set that with regular curls 3 x 10 I used 15lb dumbbells. 



Have fun and let me know if you give it a try!




Wednesday, April 10, 2013

Wedding Planning & WIAW

I think I might have hit my first wedding panic. We are officially less than 6 months away, and I feel like there is so much to do! This week I'm finalizing center pieces, getting bridesmaids dresses ordered, booking our flights for our honeymoon, sending out Save The Dates, scheduling our last tasting, and starting to coordinate our bachelor/ette parties. I've been told in comes in waves, and I definitely think this week is a wave! I usually deal with stress pretty well (I think it has to do with my over planning nature) but getting my workouts in and eating right are essential especially when I'm feeling overwhelmed because I know if I let those go it makes everything worse. With that said, I think I had a pretty successful day of eats yesterday! 



Started the day off with my new go-to: egg whites with onion, mushroom, and jalapeƱo and sweet potatoes. 


Speaking of a new go-to THIS is my fav. Crumbled rice cakes mixed with cinnamon, Kal Stevia, 1 scoop protein powder and almond milk. The ultimate post workout meal. I'm obsessed. 


Mid morning I had my veggie egg white muffins with one of my coconut muffins. I haven't decided if this recipe is absolutely perfect yet, so I think I'll wait until next week to post it and give it another try this weekend. I think it needs a teeeeny tweak. 


I was unusually hungry about an hour before lunch and I had a lunch date planned with B, so I grabbed some almonds and my favorite Vitamin water to hold me over. 



Lunch was a chicken protein plate from Chop Shop- No rice, no sauce, double veggies. And yes, I killed the whole thing again. Too good to leave any behind! 


In the afternoon I had 2 Turkey Muffins and some green beans. Boring, but it works.


And because I had 9 million things to do after work yesterday, I just made a quick little crepe thingy with a few egg whites and a tablespoon of coconut flour. Topped with peanut butter and greek yogurt. Definitely hit the spot! 

Any newlyweds out there want to share how to keep the wedding as stress free as possible? I'm up for suggestions! :) 

Tuesday, April 9, 2013

Low Carb Egg White & Veggie Muffins

I'm literally laughing as I write this post because I've been asked for this recipe so many times and it has taken me so long to get it up. I'm also laughing because it's the most simple recipe in the world, so I hope you're not disappointed! These have become my go-to for my mid morning meal, and I'll either pair them with a healthy fat or complex carb.


Ingredients
- 12 egg whites
- Veggie of choice- If I use asparagus, I use a whole stock if I use broccoli I use a bag of the pre-cut) 
- 1 tsp onion powder
- 1 tsp garlic powder
- pinch of salt and pepper 


Directions
1. Preheat oven to 350 degrees and prepare muffin tin with non stick spray. 
2. Place all ingredients in a blender and blend until veggie chunks are gone. 
3. Pour into 12 muffin tins and bake for 20 minutes.


As you can see, when they first come out of the oven they are a little mis-shaped, but they deflate and get much flatter. I love topping mine with hot sauce or a little reduced sugar ketchup. Enjoy!



Monday, April 8, 2013

A New Snack and Sunday Meal Prep

I'm very happy to report that on this Monday morning I am finally, finally feeling better. It's crazy how quickly a bad cold can put you right on your butt! It really took a lot out of me and I definitely didn't have any energy for the gym, so it's going to feel great to get back to the norm this week. As you can probably imagine, I didn't have much of an appetite while not feeling well, but I did want to share this little snack that I used as my go-to because it was easy and light. 


This is just no nitrate, low sodium turkey breast from Sprouts on sliced cucumber with mustard and tapatio. I try to stay away from deli meat if possible, but I found this freshly shaved and when I saw it had no nitrates I figured I would give it a shot. Good thing because I ate this a couple times throughout the weekend. 

I somehow found the energy to go grocery shopping and do some meal prep on Saturday. In fact, the only thing I felt like doing was baking which is kind of weird... but I did it! 



On the menu this week: banana protein muffins, Jamie Eason turkey muffins, Egg white & veggie muffins, brown rice lasagna for B, coconut protein muffins, and some roasted veggies. I will be posting the recipes for the egg white muffins and coconut protein muffins THIS WEEK, I promise. In addition to these foods, I'll be making fajitas, bison burgers, and tacos this week for dinners which I'll also bring for lunches the next day. I'm excited to get back in the gym and keep my nutrition on point these next couple weeks-- we are going to Coachella in 2 weeks and I could not be more excited! This means lots of bathing suits and crop tops (and you better believe flower headbands will be involved too) so I have to make sure I'm ready!! 

Are you going to any festivals this year? Will any of you west-coasters be at Coachella? 




Friday, April 5, 2013

What I'm Loving Lately

Well, I'm sick. It hit me yesterday so quickly but I have a sore throat, stuffy/runny nose, sneezing and overall zero energy. It's not fun. 


My lovely fiance bought me a little survival kit last night, but unfortunately I think I feel worse today :( Anyway, since I won't be going anywhere near a gym today and eating is the last thing I feel like doing, I figured I would share a few of my favorite things with you! 

First, my beloved heart rate monitor. I think I get asked at least 35 times a day a) if I like it and b) what kind it is. Well, let me tell you. Yes I love it! Not only can knowing how many calories you burn really light a fire under your butt at the gym, but it also gives you a much better idea of how much you should be eating. For example, if I burn 200 calories at the gym and I am trying to build muscle, you better believe I'm going to be adding in an extra 200 calories to my meals so that my body isn't in a deficit.  To answer question b- it's an FT4. I'm pretty sure this is the most basic one you can get, but it's more than enough for me! I should probably also note I initially had a the M-XXL strap size and it was too big for me so I just ordered an XS-S. Can't wait to get it because I was getting super sick of it falling down all the time!



This next little contraption is one of those things I got and then thought to myself "Why didn't I think of this?!"



This is called a Power Trip from Igo.com and I can't tell you how many times it has saved my life. It's basically a portable outlet that you can plug your phone into and charge it anywhere. There have been numerous times I've got up in the morning for a 6am workout and realized I forgot to plug my phone in the night before. This used to send me into a panic because I absolutely cannot workout without music especially if I'm doing cardio, but now I just grab my Power Trip and I'm good to go! It comes in lots of fun colors and is totally reasonably priced too PLUS I have a handy dandy promo code that will get you 10% off! Just use healthyhabits at checkout!



My last new must-have is Kal Stevia. You've probably seen me mention it a few times in the last few weeks and I'm honestly kicking myself for not ordering it sooner. I've always been an avid Truvia person, but I realized when I started prepping for my shoot those 3 carbs in Truvia really start to add up quick, especially when you are trying to keep carbs low. James Wilson has been pushing Kal Stevia for a while now, and I don't know why I didn't just listen to him long ago (he's pretty much always right about everything but shh don't tell him I said that). Anyway, the Kal Stevia is NOT bitter like regular Stevia, in fact it's super super sweet. It comes with a teeny tiny scooper inside and one scoop is all you need for anything that is one serving.

Thursday, April 4, 2013

The Rest of My Photo Shoot Photo's & A Goal

Here are the rest of my photo's from my shoot!










I look at these pictures and I feel so proud, I set a goal, worked my butt off and achieved it. But there is still a long way to go. I've realized recently how true it is when people say this is a journey, because it really is. You work hard, learn, grow, think you've gotten to just the place you wanted to be and then it starts all over again. My goals are forever changing and I love that-- it always gives me something to look forward to and something to push a little harder for.

As I was about halfway through prepping for my shoot I realized I never wanted to be where I was ever again. I don't want to have to cut calories. I don't want to have to say goodbye to my beloved oats, or ketchup, or greek yogurt. I don't want to have to do more than 20 minutes of cardio. I want to get my body to a point where I can maintain my ideal, everyday body while still enjoying all the things I love. Am I asking too much? I don't think so. I certainly understand that sacrifices will always need to be made, this can't be easy or everyone would walk around with their ideal body, but I think I can get pretty darn close. It might take me a year or two or five, but I'm willing to work for it, and I will get there with time. Obviously this is a long term goal and I'm sure I'll set a million more goals in the future, but I'm writing this one down so I can come back to it and remind myself where I want to be! 

Do you set short and long term goals? Which do you find works better? 

Wednesday, April 3, 2013

What I ate Wednesday- almost normal!

I finally feel like this weeks What I Ate Wednesday is a little more back to normal. You'll probably notice there are still a few of my staples missing, but I'm slowly starting to bring everything back. This week I bumped my calories up another 100 and will continue to do so probably twice more until I'm at 1600 ish. 


I made this breakfast on a whim, just woke up and felt like it! It's a crepe I guess-- just 1 T coconut flour and 3 egg whites and then I topped it with greek yogurt, cinnamon, and Kal Stevia. Yams on the side. Such a random combo but it was delish. 



Can you believe I'm not sick of yams?! I honestly can't get enough! Anyway, I had a protein shake and yams post workout. 


A newer obsession of mine is rice cakes with peanut butter. I honestly think I could eat 100 but I just had one with 3 of my broccoli egg white muffins. I know you guys want this recipe, I knooooow. I suck. I'll get it up soon!


Ahhh!! My Fav!!! Clean pizza for lunch :) My stomach wasn't happy with me after this because the store was out of Lactaid cottage cheese so I just got regular. Bad choice on my part. 



Afternoon snack was some ground turkey with taco seasoning and avocado. Simple. And yum. 


And lastly, if you follow me on Instagram you probably already saw this, but it was phenomenal. Bison burger with sauteed onion and jalepeno on top and broccoli florets and a side salad. Clean eating can be delicious! :)






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