Wednesday, October 30, 2013

What I Ate Wednesday... When I Ate All the Eggs!

Okay I have 2 confessions to make. Confession 1: I have not been tracking my macros. Confession 2: I ate egg whites at 3 of my 5 meals yesterday. Ooopsie x 2. 


Now on to my explanations. 

A couple weeks ago I said I was going to get back into the swing of things, be more consistent with the gym, lifting heavy, trying to put muscle back on, and tracking my macros. Well, I can say I have done all the of above except the macros part, and here's why: I just don't want to! Things are going really well right now, I have a lot of energy both at the gym and throughout the day and as I said I would I have been bumping up my carb intake week by week. As you can see above I had carbs with meals 1-4 and on some days I'll even have them with dinner too. My portions are a bit bigger and I can totally feel my strength coming back. So, with everything going so well I just don't feel the need to track right now. That's not to say that in a month when maybe progress slows, or I feel like I just need to get a better grip on what I'm eating that I won't start tracking because that very well may happen. But for now, eating what I feel like when I feel like it and not worrying about numbers is working for me. 

And that's why I ate all the egg whites yesterday. Because I felt like it :) I should however work on the whole veggies thing... seems to be lacking a bit! 

Happy Wednesday! 

Tuesday, October 29, 2013

Go-To Sweet Potato Recipe & An Arm Workout!

You know you are old when you go out with friends on a Saturday night and still feel like you got hit by a truck on Monday afternoon. Yikes! Thankfully I'm back in the swing of things today and ready to take on this week! I did a small meal prep after the grocery store last night- salsa chicken, turkey burgers with onion and jalapeno, baked yams and banana protein bread. I'm asked fairly often about how I prepare my yams, so I threw a quick video up on Insta!



Super easy and these last me all week for breakfasts and usually at least one other meal too.
Ingredients:
Yams, diced
EVOO
Rosemary
Salt
Pepper
Bake at 400 for 25 minutes or until the yams start to brown

 I'll leave you guys with the back workout we did this morning, I've decided to switch up my training split since I've been training the same way for a while... time to shock my muscles!

T- Arms
W-Legs
Th-Chest/Shoulders
F-  Back
S- Arms
Sun-Off
Mon- Off 




Wednesday, October 23, 2013

Fall Fitness Goals & WIAW

How is everyone doing so far on their Fall Fitness goals? Have you written them down or said them out loud? Both usually help me stay on track! Writing down in my planner helps because I see it every day- it's a constant reminder for me. Saying it out loud to friends and family also helps too because others can help keep you accountable when you start to slip. I'll set a short term goal like 'no eating out for a whole week' and be sure to tell B so that when I'm feeling lazy on a Thursday night I have someone to tell me to get it together! ;) 



So far so good for me when it comes to getting in all my meals and hitting the gym 5 days a week. I'm lifting as heavy as possible and making myself impossibly sore which I love. Here's what the eats looked like yesterday... 
Meal 1- Egg whites, yams, and chicken sausage
Meal 5- Tuna with mustard, pickles, and a few sweet potato tortilla chips 
Meal 6- Chicken lo mein with brown rice noodles 

Tuesday, October 22, 2013

Most Asked Health and Fitness Questions

As I was trying to catch up on emails and Facebook messages I noticed I was being asked many of the 
same questions by a lot of different people so I decided it may be easier to answer them here. If you've followed me for a while you'll notice I've answered some of these in the past and my answers today may be different-- this is just because as you learn what works for you sometimes methods of training or eating change. It doesn't mean I was right or wrong before, it just means I'm doing what works best for me at this moment. 

What program are you currently using? 
I'm doing a mix of my own thing and James Wilson's Body Earned program. Some days I feel inspired to use what I've learned while becoming certified to create my own workouts and sometimes I just want to follow something that's already laid out for me. 
What's your cardio routine? 
As of a couple weeks ago, I've really limited my cardio. I lost a good amount of muscle in the past couple of months due to under eating and not working out regularly so I'm really really focusing on building. To build muscle you need an excess of calories and doing a bunch of cardio is counter productive. 

How often do you do HIIT? 

If I'm trying to lean out I'll do sprints on the treadmill or step mill 3- times a week. Right now I don't plan on doing any interval training until after the holidays. 

How often are you weight training? 

I'm trying to get back into my groove of 5 days a week. I like to take off a day in the middle of the week to catch up on sleep and then usually Sunday's too. It's important to remember your muscles need time to recover and repair and if you over work them you're actually doing yourself a disservice. Rest days are important! 



Any supplements or vitamins you suggest?

I typically stick to the basics- a whole food multi vitamin, Iron, B12, Fish oil, & Vitamin C. I use Amino Energy before workouts and whey protein afterwards. I'm also probably going to start taking creatine over the next few months while I'm in my building phase. I've never really used it before so I'll have to keep you posted on how I like it! 

What are you current goals when it comes to fitness? 
Like I mentioned above, I'm really focused on building muscle right now. This means I'm lifting as heavy as possible and taking longer rest periods (1 min to 1.5 min). I'm also trying to slowly bump up my calories to where they were this time last year which is about 2000 on workout days. It's a lot harder than you would think and actually messes with your mind sometimes, but I'm taking it slow and so far so good! 

If you have other questions that I didn't cover above feel free to leave them below-- I'm more than happy to do another post like this! 

Thursday, October 17, 2013

Our Honeymoon in Punta Cana

Here they are! They pretty much speak for themselves so I won't say much, but we stayed at the Iberostar Grand Bavaro and it was an all inclusive, adult only resort. We heard that it is by far the best resort on the Island (in fact a couple we met was staying half the time at our resort and half at another and they ended up moving back because the other didn't compare) and the most beautiful. The staff was unbelievable and we will without a doubt be visiting more of their resorts! 











A traditional Dominican meal which I DESTROYED! It was sooo good. 






Right before I got stung by a jelly fish! Ouch! 




Right before swimming with sharks- no cages! 



The crew of awesome honeymooners we met :) 

Have you stayed at an Iberostar resort? What's the best tropical place you've visited? We've got the bug! 

Wednesday, October 16, 2013

Eating in Punta Cana and What I Ate Wednesday

Before I jump in to this weeks What I Ate Wednesday, one of the questions I was asked on Facebook yesterday was what I ate on our Honeymoon. Now of course I wish I would have taken photo's, but food pics weren't necessarily top of mind while I was gone :)

While we were in the Dominican Republic I literally ate whatever I wanted. We stayed at an all inclusive resort which meant our little wristbands got us food and drink where ever and when ever we wanted. For breakfast there was a HUGE buffet with everything from omelette's, to crepes, cereals, fresh fruit (I ate pineapple with every meal!), pastries- you name it, it was there. The buffet initially made me pretty nervous just because there tends to be a lot of cross contamination when it comes to the gluten and dairy containing items but I was just fine the entire time. In fact, my stomach didn't ache or bloat the entire time we were there. I admittedly ate a few bites of dessert every night, had Irish Coffee with whipped cream, ate cookies and fondue and had not one reaction! It was the most amazing feeling waking up AND going to bed with a flat yet full tummy. My guess is it has to do with the fact that they really only used clean, whole food ingredients that were quality. It really drives me nuts though because literally the day we got home, I looked down and realized I had my typical 4 month preggo belly before getting in bed. What gives!?

Anyway, in addition to the breakfast buffet, there was a lunch buffet that was different each day and then a fancy dinner every night. I ate a LOT of crab and lobster, lots of steak, and definitely got in a few late night room service orders. Though my workouts slacked, I happened to weigh myself before and after our trip and much to my surprise the number didn't budge! (I thought I'd come back 5lbs heavier without a doubt! :) ) Despite no weight gain there are big goals in my future and to reach them means lots of food. I'm going to gradually increase my calories over the next few months, starting at 1500 now. Here's what it looked like yesterday


Oat and coconut pancakes for breakfast (no recipe yet sorry!) 
Post workout shake
Lactaid cottage cheese with Ezekiel bread and jelly 
Turkey, onion, asparagus, and yams sautéed with coconut oil 
Chicken fajita salad 
And finally turkey burger on lettuce 

Do you have goals for the winter? 
Do your goals change based on season? 

Tuesday, October 15, 2013

Post Wedding Plans!

I am married! Woohoo! 

Lots of you have asked for a wedding recap post, and that is definitely on its way as soon as I have the pictures back! I'll also get our honeymoon photos uploaded in the next couple days and share all the amazingness that was Punta Cana. Here's a little teaser... 


I didn't think it was possible to be somewhere so beautiful and have such an amazing time, but it was both of those. Everything from the views, to the food, to the gym were just perfect and we actually got a couple workouts in. 


The gym was on the second floor and had a view of the ocean and was actually one of the best hotel gyms I have seen. It had dumbbells, barbells, lots of machines, and a few pieces of cardio equipment that overlooked the view. 



Pretty much the only time I've ever enjoyed being on an elliptical! 


We came back and stalked the fridge, I made salsa chicken, ground turkey with veggies, and yams to prepare for the week and also got in a quick leg workout today. My workouts and nutrition have been incredibly inconsistent the past few weeks and that has obviously taken a huge toll on my physique. My poor little arms are so twiggy and my butt is well, small. I am so so ready to get back on track and build some muscle- I am going to start tracking my calories, wearing my heart rate monitor to the gym and lifting heavy and hard. I have lots of fun stuff in the works that I'm excited to share with you all, but until then please let me know what your favorite blog topics are! I definitely want to focus on being more consistent with blogging too and your input is important and appreciated :) 

Have a great week! 

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