Wednesday, July 31, 2013

What I Ate Wednesday & Current Macros

Wednesday, weee! Today is my rest day which means I'm probably going to be ravenous (weird how that works). Actually, to be honest my appetite has been out of this world lately- I'm guessing because of the higher calorie burns at the gym. Don't get me wrong, I'm totally okay with that but sometimes when I'm packing my meals in the morning I forget that I'm going to be extra hungry! I'm not really tracking my calories right now, but I would guess I'm around 1600 and 30/40/30. I seem to be doing well here but my dumb little abs are still hiding. If I'm not seeing progress at the end of this week I might drop my carbs just a touch, but leave my calories the same which means I'll bump my fats up just a little. This typically works pretty well for me, but to be honest I'd rather leave things the way they are. We'll see I guess! 


Meal 1-  2 Banana muffins and 1/2 a protein shake. Yes, last weeks photo- 5am is early! 
Meal 2- 4 egg whites, zucchini, onion, and oats with berries and almond milk. 
Meal 3- Lactaid cottage cheese and peanut butter 
Meal 4- Chicken, veggies, and brown rice with sriracha 
Meal 5- Chicken, veggie, and egg white scramble with avocado
Meal 6- Bison burger and brussel sprouts 
I also had 1/2 scoop of casein before bed! 

Tuesday, July 30, 2013

Bodybuilding.com Clutch Cut (So Far!)

Was it just me or was yesterday the fastest Monday ever? It probably went fast because I had a dentist appointment last night and I loathe the dentist. I did escape cavity free though, phew. 

I posted this photo on Instagram yesterday and got lots of questions about the Clutch Cut program so I thought I would answer them all here for those of you that are thinking about doing it. 


Where can I find the plan? 

Do you think you can jump in to this program? 
Since it's circuit based, you're not really lifting too heavy but it is definitely cardio intensive. The good part is you can start at your own comfort level, so if that means you just start out going through the circuits once or twice, that's fine! 

Do you plan to rest on rest day?
Yes, both of them! 

How long do the workouts take? 
This is how I've been structuring them: 
Lifting days: Quick warm up, circuits, cardio, stretching
Cardio days: Cardio, abs, stretching 
Both days have been taking 45 minutes to an hour

How do you remember the circuits in the gym? 
I just took a screen shot of the website on bodybuilding.com and I refer to that if I can remember what's next. 

Are you following the program exact? 
Not exactly, refer to my answer above at how I'm structuring it. 

Are you following the nutrition? 
No. It recommends 1g protein and carbs per pound and 1/2g fat per pound. I would starve to death. Keep an eye on my WIAW posts to see what my nutrition looks like! 

Are you using her supplements? 
No, although I would love to try her baking mix. I'm just taking the usual: multi, fish oil, iron, vitamin C, protein powder, probiotic, and adrenal support. 

Do you like the program so far?

I do! It's challenging and I think I'll definitely see results. Especially if I can stop going to concerts, birthday parties, etc. etc. on the weekend! Yikes! 

Let me know if you guys have any other questions! 

Lastly, I wanted to share my awesome dinner last night. 


Crock pot shredded chicken, egg whites, zucchini, onion, jalepeno, a dippy egg and avocado. It was SO good! 

What program are you doing right now? 
What's your favorite breakfast for dinner? 

Wednesday, July 24, 2013

What I Ate Wednesday

Today is the first rest day in Ashley Conrad's program, and although you know I'm not a fan of them I'm taking full advantage today because I did something funky to my knee. I think I did it on Sunday during leg day, but it has been bugging me since then and I think I just need to let it rest. I remember something similar happening last year and it went away with a little ice and time off, so that's the plan for today and hopefully it feels better tomorrow. Yesterday was cardio and abs and although 25 minutes of cardio didn't sound like much fun, it actually went by really quickly and it torched calories! Gotta love that! 



Here's what yesterday's eats looked like! 

1. Since it was cardio day, I didn't want to have a full breakfast in my stomach while sprinting, so I had 1/2 a protein shake and one of my banana muffins to fuel me but not stuff me. 
2. Then, I came home to a glorious bowl of egg white oats with blueberries. 
3. The usual- cottage cheese, peanut butter, cinnamon, and 1/2 a quest bar crumbled on top. 
4. Taco salad made with bison meat and topped with black beans, almond cheese and avocado. 
5. I made some plain shredded chicken on Sunday so I had that with avocado and hot sauce for my afternoon snack. 
6. And lastly for dinner, Ezekiel breaded chicken with roasted green beans and almonds. I LOVE my green beans this way! 

We stayed up later than normal last night since today is our rest day, so I also had a scoop of casein before bed. 

Monday, July 22, 2013

Food Filled Sunday

So, we're now less than a month away from my bachelorette party, so... it's crunch time. Literally. We are starting Ashley Conrad's program tomorrow and I won't lie, I'm a little scared. It's definitely intimidating especially because I'm not used to that style of training, but then again that's the whole point- have to shock the body and keep it guessing to see changes! 


Yesterday was our last day of doing our own thing, and we definitely went out with a bang. An hour of totally killing our legs and 10 minutes of stretching and then another bowl of oats! The rest of my day was filled with more amazing food. I started off with banana nut muffins- just took this recipe and placed it in muffin tins instead of a loaf pan. 


Then, I've been dying to try a black bean brownie recipe and I finally remembered to buy the beans so I gave it a shot. I combined a couple different recipes, and I have to be honest they were really, really good. B tried one and then I told him what they were made out of and he literally didn't believe me. The recipe needs a little tweaking before I post it, but it is definitely one to look forward to! 


And lastly, our phenomenal dinner prepared by B! Steak doesn't have an insane amount of calories in it on Sundays right? Right. 


It was a much needed lazy Sunday, and now I'm ready to kick my own butt this week! Have a great Monday! 



Sunday, July 21, 2013

Resource Natural Spring Water


Sometimes I wonder how it took me so long to discover the gym, because now I couldn't imagine my life without it. Not in a creepy, obsessed kind of way, but in a it-makes-me-feel-my-best kind of way. I always talk about how I hate rest days and that's only because I tend to find myself tired and dragging a bit on those days. It might be mental, but I swear I have 10x more energy on days that I workout versus days that I rest. The gym is truly my happy place- the place that I feel awake, enlightened, and alive. And not only my physical body reaps the benefits, it wakes up my mind, pushes my past my limits both mentally and physically, and I leave each day with more clarity than I went in with.



Another place that makes me feel my best is work, believe it or not. Every day I get to share products that help the earth instead of harm it, educate people about upcycled or naturally sourced materials, and I really leave every day with a sense of accomplishment, and a feeling that I am part of something that is much bigger than myself. So, naturally when I heard that resource® Natural Spring Water is 100% naturally sourced spring water, has naturally occurring electrolytes [for taste], and the packaging is made with 50% recycled plastic I knew I needed it. Now, I'm really not one of those snobby water people (no offense) but this water literally tastes good. I've been taking it to the gym with me to help push me through the hard workouts and I love it.l I never thought I would be a one of those people with a water preference, but I have been converted!



resource® Natural Spring Water is a holistic bottled water brand that sustains a lifestyle of wellbeing - spring water with naturally occurring electrolytes for taste, a bottle made from 50% recycled plastic [excluding label and cap], and a source for discovery and enlightenment.  

Disclosure: Compensation was provided by resource® Natural Spring Water via Glam Media.  The opinions expressed herein are those of the author and are not indicative of the opinions or positions of resource® Natural Spring Water.

Thursday, July 18, 2013

IIFYM

I may or may not be opening a can of worms here, but I've wanted to address this for a while and after being asked about it several times recently, I figured now was the time.

I'm sure many of you have heard this phrase that's been floating around "IIFYM" or If It Fits Your Macros. Basically, the theory behind this is based on calories in vs. calories out and it says that you can eat whatever foods you want, as long as they fit your macros. Many common foods you'll see people who subscribe to this method eat are Pop Tarts, Mountain Dew, ice cream cones, pizza etc.

IIFYMers

  • Don't like the term "clean eating". 
  • Clean eating is too restrictive
  • Clean eating causes binges
  • Clean eating is associated with "cheat meals" 
  • Clean eaters are obsessive 
*Before I get my head chopped off, I'll remind you these are just my thoughts and how I perceive things after doing my own research on this topic.*

So, what do I think? I believe that eating whole foods with minimal ingredients helps the body function optimally. I believe that by eating processed foods containing preservatives, artificial ingredients, and chemicals you are doing your body a disservice. Our bodies are not made to break down these types of ingredients and frankly, they are wreaking havoc on our society [hello obesity epidemic].



With that said, do I think some clean eaters are too restrictive? Sure. Can it cause binges? Yep. Do I like the term cheat meal? No. Clean eating is often made a lot harder and more complicated than it needs to be, and this can lead to people becoming obsessive. This obsessive, extreme behavior can be applied to both sides of the spectrum though. There are clean eaters that only eat tilapia and asparagus just as there are IIFYM followers that literally eat "junk" foods all day. I think the theory behind IIFYM comes from a good place-- it's purpose is really to make a fitness diet less strict while still maintaining the physique you're after. But, like many other "diets" some people are just taking it to extremes or misunderstanding.

In reality, to hit your macros, you're probably going to have to eat pretty healthy to be able to still be eating a decent amount of food. A box of Pop Tarts is going to add up really quick on the carb side, and you're probably going to be stuck eating plain chicken the rest of the day. So, whatever approach you choose to take, make sure you find yourself somewhere in the middle of the spectrum, because that's likely where you're going to see your results.

As for me.... you won't see me eating Pop Tarts or Twinkies anytime soon :)


Wednesday, July 17, 2013

What I Ate Wednesday & Misinformation

So, I got a text from one of my best friends yesterday (who will remain nameless, but you know who you are!!) asking me why she felt like she was gaining weight instead of losing. When I asked what she was eating she said, a shake in the morning, maybe some chicken at lunch, and chicken and veggies for dinner before she worked out. I just about lost my sh*t.

I’m going to make this really easy. You have to eat for your body to function. Period. I don’t just mean function as in be able to get through the day alive (although that is always a plus) I also mean function the way you want it to, in her case to lose weight. When you feed your body, you feed your muscles. The more muscle mass you have, the greater your metabolic rate, the more calories you burn. When you starve yourself you go in to preservation mode and you will never, ever get anywhere with your weight loss. Ever.

I know oftentimes it’s not intentional and many people are misinformed, which is one of the many reasons I write my blog.

Protein, complex carbs, and healthy fats. Eat them all, every day and your body will thank you!

And now, on to the food. 






Click here for this recipe! 



You can check out my Instagram to see how I made this! 

Do you know someone that is going about losing weight the wrong way? 

Tuesday, July 16, 2013

Clean Chicken & Veggie Casserole

Even though I'm the ultimate over planner, there are still (many) days I don't plan out all my meals. Sometimes I wake up in the morning and have no idea what I'm going to have for breakfast, let alone lunch or dinner. Today was kind of one of those days. We went to a barbecue on Sunday evening, so I didn't have a dinner prepped for lunch today. I also didn't have a chance to think about what I was going to make for dinner, but before I left for work today, I threw some chicken in the crockpot and decided I would just figure it out when I got home. 


And now, we have a new recipe! 


Ingredients
- 3 large chicken breasts, shredded (I put mine in the crock pot with about 2 cups of low sodium chicken broth and seasoned with salt, pepper, and garlic powder. 
- 1 1/2 cups cottage cheese
- 3 large yams, cubed and cooked
- 2 eggs 
- 1 bag pre cut veggies, cooked (slightly under cooked)
- 1 raw zucchini, chopped
- 1 T garlic powder
- 1 T onion powder
- Salt and pepper to taste 


Directions
1. Place all ingredients in a large mixing bowl and mix well. (Make sure none of your ingredients are too hot or the eggs will start to cook.)
2. Place in a large casserole dish and bake for 20 minutes at 350 degrees.
(If you would like to add cheese, add it before you put it in to bake. I did cheddar and mozzarella on B's side) 

I enjoyed mine with a little low sugar ketchup, of course! 

How are you when it comes to planning? Are you a planner or someone that just wings it?

Monday, July 15, 2013

Weekend and Winners!

I had been looking forward to Saturday for a very, very long time. Why? Wedding shoe shopping! I'll be sporting these beauties on our big day!


Ahh! They are so amazing I can't wait until they come in! We decided to make a night out of it so we went out to dinner after shopping and finally tried True Food Kitchen- I don't know what took us so long, but I do know that we will definitely be going back soon and often. It was so amazing and fresh! 



I got the turkey burger with sweet potatoes and a kale salad and B got a chicken salad and shrimp potstickers. Then after fueling up we grabbed some wine and saw White House Down at iPic Theaters.


2 hours of watching Channing Tatum save the world was the perrrrfect way to end the night. Just kidding B! (But really). 

Such a wonderful night! 

And finally, the Quest Bar winners are.....

Christina Wilson and Aimee Larson! Please email me with your mailing addresses :) (You must claim your prize within 24 hours!)

What was your favorite part about your weekend?

Friday, July 12, 2013

Simple Shrimp Dinner

HAPPY FRIDAY! Today is our rest day and since pretty much every muscle group is sore right now, I'd say it's much needed. Remember, your muscles don't grow in the gym, they grow when you rest. I hate rest days just as much as the next person, but I know they do my body much more good than harm so I make sure to get in at least 1 full day, if not 2. Another way to grow those muscles? Eat! 


This is what dinner looked like last night- simple and quick but spicy and so good. Since we're in the middle of deathly hot weather here in AZ the last thing I want to do is turn on the oven, so I've been trying to do my best to grill as often as possible. 


Last night I skewered some shrimp after marinating them in a mixture of Sriacha, ginger, lemon juice, salt, pepper, and garlic powder (didn't measure). For sides we did roasted veggies and grilled avocado and everything went together perfectly, and I think it took me all of 30 minutes from start to finish. Excited for leftovers today! 

Don't forget today is the last day to enter my Quest Bar giveaway

What's your rest day regimen? Do you love them or hate them?




Thursday, July 11, 2013

LEG DAY!

Ayy yii yii. My legs (and back) are soooore! But a good, worked my butt off, lifted super heavy, and kicked some ass kind of sore. I haven't really been lifting heavy for the past couple months (keep in mind when I say that I mean I've been curling the 15's instead of the 20's and setting extensions at 70 instead of 100) but now that I'm upping my calories I might as well really start pushing myself in the gym to make some gains! Here's my killer workout, and don't forget- lift heavy! 


I got asked yesterday what I lift- yesterday I was doing 115lbs, squatting the same, 100lb extensions, and 30lb kickbacks. BUT remember, only use those numbers as a gage and don't compare! :) 



Wednesday, July 10, 2013

What I Ate Wednesday

I mentioned yesterday that even though I'm prepping for my bachelorette party, I'm increasing my calories and carbs over the next few weeks because I think I've been under eating in an effort to stay lean. The last thing I want to do is F up my metabolism! So, hopefully I'll be able to show you my gradual increase over the next few weeks. 



Brought back the good ol' egg whites and oats for breakfast. Deeeelish. 


I was crunched for time after my workout so this is what I came up with... a sweet pumpkin wrap? Not really sure, it was good though! I took greek yogurt, 1/2 scoop protein powder, a spoonful of pumpkin, stevia, and cinnamon and mixed it all together and then rolled it up in a brown rice tortilla. 


Snack was pretty typical, Lactaid cottage cheese, peanut butter, carob chips, cinnamon, truvia, and 1/2 a Quest bar. (PS Have you entered by giveaway?!)


Stuffed bell pepper for lunch! I stuffed it with salsa chicken, lettuce, tomato, and avocado. 


I had this huge salad for lunch on Monday from Zoe's Kitchen and only ate about half, so I finished the other half for my afternoon snack. It was lettuce, cucumber, chicken, and grilled onion. 


And lastly my favorite meal of the day... breakfast for dinner! I scrambled up some egg whites and taco seasoned turkey and then added avocado and egg whites. Topped it off with Cholula! I've actually been eating this a lot lately for my afternoon snack, I think I've switched from my egg white and yam obsession to this! 

Tuesday, July 9, 2013

The Next 40 Days + Back and Bi's

37 days until my bachelorette party! How this happened, I have no idea but it is literally around the corner! Contrary to what you would expect, I am actually bumping up both my carbs and calories right now. I have been on the lower side of calories all summer (about 1400-1500) and I feel like I'm at a plateau and I need to change something up. My rest day calorie burn is about 1800 so I'm trying to get closer to that so that I'm not in such a big deficit, and I have a feeling my body is going to respond pretty well. I'll reevaluate about 2 weeks out from Vegas and see where I'm at and then I can make some adjustments if I need to. 

You'll be able to see what I'm eating in tomorrow's WIAW and I'll try to keep posting my workouts too. Here is today's back and bi's workout! 


What do you usually do if you find you are at a plateau? 

Monday, July 8, 2013

Quest Bar Giveaway!

Happy Monday! Okay, I'll be honest... there have been happier and less exhausted Mondays but I guess that is to be expected after a 4 day weekend. I turned my alarm off this morning because I knew I was just too tired to get a good workout in, but when I tried to go back to sleep that didn't work either. So, I decided to just suck it up and head to the gym anyway. I heated up a Quest bar and ran out the door since it was already way later than when I usually leave. I got in a quick shoulders/tris workout in and of course felt much better and much more awake by the time I was done! 


And speaking of Quest bars, they are letting me give away THREE of their sample packs and each one will come with their Peanut Butter Cups too! 

To Enter: 
Follow Quest on Pinterest or Twitter and comment below letting me know you did. 

For an additional entry: 
Visit my Instagram page and repost the photo, then come back here and leave another comment letting me know you did. 

Giveaway will end on Friday! 

Wednesday, July 3, 2013

What I Ate Wednesday

I'm such an airhead sometimes. I went to put together my little collage for WIAW and realized I took pictures of everything except my dinner. Boo! So, here's a What I (mostly) Ate Wednesday: 



Meal 1- The usual! Egg whites, yams, onion, and bell pepper
Meal 2- Egg whites with overnight oats! It's been a while since I had overnight oats and they were deeelish! 
Meal 3- Lactaid Cottage Cheese with cinnamon, peanut butter, and 1/2 a Quest bar crumbled up. Pretty much like dessert at 10am and pretty much awesome. 
Meal 4- Turkey burger with Almond Cheese, tomato and yam. 
Meal 5- Taco turkey meat with avocado over a nice big salad. 
Meal 6- (no pic) Fajitas

Lots of you have noticed that I haven't been eating grains as much, and you are right! I've cut them back and really only eat them on leg day. Overall, my body seems to do okay with grains, but since I've just been maintaining over the summer and (trying) to stay on the leaner side, I've mainly been relying on yams and veggies for my carbs. I am however going to start a little building phase for about 4 weeks once we are back from vacation this weekend, so I am going to add the grains back in because I find that I have better gains that way. Not sure if this will work for everyone, but it's what works for me! 

How do you manipulate your diet based on goals? 


Monday, July 1, 2013

My Meals Monday

3 day work week!! Anyone else stoked about that? We're off to the beach again on Thursday and it can't come soon enough. It's been over 115 degrees the past few days in Phoenix. Absolutely ridiculous. I talked about making sure to keep my eats clean and drink lots of water and do my cardio to get ready for vacay. A+ on water and A+ on cardio. I also get an A+ on clean eats. Only strayed from the plan once... CHAMPS! Ah. Gets me every time. 



B and I grabbed a late lunch on Saturday before going to register for wedding gifts, and both thought it was a great idea to grab a drink first. We were right ;) So much fun registering I wish we could do it every weekend haha! 

Anyway, back to those clean eats I was talking about. I missed WIAW last week, but here's a little compilation of some meals over the last 10 days. These are just random, not what I ate in one day- but I'm always asked to show more of my meals, so here ya go! 



Top left: chicken fajitas and black beans with almond cheese. 
Middle left: Lactaid cottage cheese with 3/4 all natural Quest Bar. (Newest obsession). 
Bottom left: Chicken fajitas again, this time with a little avo on the side. 
Top right: Ground turkey with taco seasoning scrambled with egg whites then topped with Almond cheese, avo, and tomato. 
Bottom right: Yams, egg whites, carob chips cooked flat like a pancake and then topped with cinnamon and stevia. 

Do you have fun 4th of July plans? Are you all set to run around in your bikini? :) 
(I'm definitely going to be taking advantage of these next 3 days!!)

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