Wednesday, April 30, 2014

What Happens When You Don't Food Prep

Happy What I Ate Wednesday! I mentioned in my post yesterday that I was still getting caught up from being on vacay and although I did make it to the grocery store, that didn't mean much in the way of food prep. So what does one do when they don't have food prepped? Eat out of course. 

NOT! You eat egg whites for 3 out of 5 meals! 

So silly but egg whites take minimal prep time and you can make them lots of different ways so I went for it. Far left is egg whites with zucchini, onion, jalapeño, and ketchup with an Ezekiel english muffin. I topped half my muffin with cinnamon and stevia and half with sugar free jelly. Middle photo is spinach, egg whites, avocado and an Applegate chicken sausage. And finally on the right just some plain egg whites with salsa and a piece of cinnamon raisin bread. Is this ideal? Eh probably not but it kept me from eating junk or eating out all day while I was able to prep some food for the rest of the week. I also wanted to make sure I stayed close to my macros because I definitely have a little work to do after vacation. 

These were the other two meals I had yesterday- a post workout protein shake with spinach, MRM protein, almond milk and ice along with 2 rice cakes with greek yogurt and microwaved blueberries. Then for dinner I made homemade pasta sauce (my moms recipe) with brown rice noodles. I have to admit I've been using pasta sauce out of a jar lately and after making this last night I think I'll keep making it from scratch-- it really just doesn't compare! 

I'm off to do back and bi's today and work up a new workout plan for a couple online clients looking to build a booty! So far I'm having success finally building up my glutes and I'm excited to help these ladies do the same since I know all too well what bathing suit diaper butt feels like! 

Tuesday, April 29, 2014

Mexico Fun

I'm a little late with my post today, must still be on vacation time :) 

I crawled out of bed this morning at 4:30 for my early day of clients, had a couple rounds of eggs whites and toast, and hit the gym and the grocery store all before noon… pretty productive for just getting back home! I do still have a bag that needs unpacking and food that needs prepping but I'll get to it eventually. My workout this morning was 1000% better than my workouts toward the end of last week. I was feeling really tired and like I might be on the verge of over training so 4 days off from the gym was much needed.

We went down to Rocky Point for B's mom's birthday- lucky for us it's only about a 3 1/2 hour drive from Phoenix and we both absolutely love it there. It's a great place to go and just relax which is just what we needed. 

The weather was awesome- mid to low 70s the whole time and a little chilly at night. Since we're already in the 90s here in Phoenix being a little cold felt great.  

Like I said, we did a lot of relaxing, laying out, and eating and drinking of course! We also did a day on the quads and went in to town a few times too which is one of my favorite things to do down there. 

Lots of vino (and tequila!) and lots of chips and guac was had. Lots of chips and guac. 

For some reason this is the only random meal I remembered to take a photo of. It was chicken fajitas with refried beans and fries… for some reason everything down there comes with fries and of course those are my kryptonite! We also had a women that came in every morning to make an authentic breakfast for us all. She brought all the ingredients, made a delicious breakfast and then cleaned the entire kitchen before she left- so worth the 8 whole dollars per person! 

We obviously had so much fun and it was nice being laid back and not worrying about the gym, coating macros etc. but at the same time I have to say it feels good to be back to my routine too. A few days off is great but by the end I'm always ready for some veggies and a good cardio session. Did I just say that? ;) 

Wednesday, April 23, 2014

Some New Foods on WIAW!

The best part about wrapping up a photo shoot is getting to eat all the fun food you've cut out! For now, I'm just looking to find my point of maintenance so that I can stay lean while still working on adding shape to my leg/glutes and shoulders. Sometimes it's hard to find that sweet spot, but I'll just take it week by week and adjust my macros as needed. 

I'm still hooked on my sweet potato breakfast- this version is an egg white scramble with zucchini, onion, jalapeño and a side of chicken sausage. 

Like I mentioned on Instagram, I hit the gym for leg day 2 of 3 and focused on lighter weights and higher volume. I'm doing 2 lighter days like yesterday and one heavy day and I'm finally seeing progress in my glutes. I'm taking a similar approach with shoulders, doing 2 shoulder days a week one light and one heavy. 

I was cravings something sweet after my workout so pancakes it was. These are just 1/2 cup oats, 1 scoop MRM vanilla whey, 2 egg whites, cinnamon and stevia. Topped off with strawberries and a little sugar free syrup. 

Apparently I'm on a strawberry kick because for a snack I had greek yogurt with strawberries and walnuts and a rice cake with strawberry jelly. Did you know rice cakes only have 7g of carbs? I just found this out. Mind blowing! ;)

I picked up some Ezekiel sprouted grain muffins at the store this week so I decided to make a little recipe that Jamie Eason had posted about on her Instagram a while back. I just spread a little marinara sauce on them and added grilled chicken, lactaid cottage cheese, spinach and Boars head turkey pepperoni then stuck them in the oven for about 10 minutes. I made B's the same way but used mozzarella on his and sprinkled a little Parmesan on top after they were cooked- we both loved them. 

Dinner was another Instagram recipe, and this is a MUST try. Gosh, this was good. 

I wrapped up the day with sweet egg whites- egg whites mixed with stevia and cinnamon and then a spread of peanut butter in the middle. Might sound weird, but I like it! 

I'm off to finish up writing some meal plans before we head out to Mexico Friday morning! Woo! 

Tuesday, April 22, 2014

Photo Shoot- Mom and Me!

If you follow me on Instagram you know that my mom and I had a fun little photo shoot over the weekend with the always amazing James Patrick! The shoot was actually done at my parents house which was actually really nice and made things a little less stressful as far as packing and making sure I had everything goes. My day started off nice and early so that I could curl my hair and make it to my makeup appointment by 7:30am. I absolutely love the way my makeup turned out, Courtney Montes did a fabulous job. 

Our shoot ended up starting around 10am and because of how temperamental my stomach is, I didn't eat anything beforehand so when I grabbed a handful of jellybeans to have a little sugar in me to get a muscle pump, I pretty much wanted to eat the entire bowl. This shoot was different for me than ones I've done in the past because I finally just accepted that my weak areas are just that, and it's not worth killing myself to make a slight improvement in those weak areas. If I were going to compete, then yes I can see going a little crazy to get my abs to actually show through, but I didn't think cutting calories and carbs so low that it effects how I function in my day was worth it. So, although I did lose about 6 pounds from when I started prepping for this, I focused more on making sure I felt good and wasn't going to any extremes. 

I didn't go any lower than 1500 calories and my macro split was 30-40-30, which allowed me to keep my energy levels up and my gym sessions effective. I'm actually finishing up week 10 of my own training program which will be available for purchase  on James Wilsons upcoming website! I'm really excited for you guys to get a chance to try this 10 week workout plan that focuses on leaning out-- I had a lot of fun writing it and doing it over the past couple months.  I've seen a lot of growth and improvement in my legs and glutes which I plan on continuing to focus on while also building up my shoulders a little more too. 

When it was all said and done we had a great time, and as I'm sure you can already tell my mom is amazing! She's completely cleaned up her diet, has put on a lot of muscle and just looks awesome. I'm so proud of her. We already have our proofs back and have chosen our favorites- I'm excited to share those with you once we have them! Thank you for all the support and kind words we both appreciate it very much! 

Monday, April 21, 2014

Easter Fun

Happy Monday morning! Is everyone moving slower than normal today or is that just us? We definitely did a little sleeping in today and the coffee is flowing- who knew Easter could really take it out of you! We did have such a great day yesterday and it's always fun with both mine and B's family gets together.  I started the day with one of my favorites that I haven't eaten in a while- egg whites with sausage and oats with blueberries and seriously enjoyed my post workout shake since I haven't and one of those in what seems like forever too. Before heading out to my parents house we did a high rep leg day and managed to squeeze in 20 minutes of cardio, and thankfully we did because there was no shortage of goodies once we arrived. 

More Peeps and Reeses than you could ever imagine! 

I made the mistake of turning over this monster Reeses Egg to find that it has 88 grams of sugar in it… yikes! That one didn't get eaten (by me anyway) but I did have one of the little ones and it was darn good. After being really strict prepping for the shoot, it was nice to just eat yesterday, not worry about counting macros (or sugar for that matter) and just enjoy all the goodies. 

We spent the rest of the day lounging around in the awesome weather, drinking champagne (!), and just getting some much needed RnR. We only have 4 days until we head down to Mexico for  a long weekend so this week we'll be hitting the gym hard, making sure to get all our cardio in keeping an eye on our nutrition to make sure we're ready to living in a bathing suit for 4 days. Can't wait! 

Thursday, April 17, 2014

Lots of Clean Eats!

Hello there! Sorry it's been pretty quiet around here this week, lots going on! My mom and I went shopping for the shoot yesterday and got some cute stuff so we're both even more excited for Saturday. I'm so proud of her and how hard she has worked to get ready for this photo shoot and can't wait for you all to see her-- she looks so great! 

I know I missed WIAW yesterday, but I did realize I had a bunch of random food photos in my phone so I figured I'd share them here for a little inspiration. I have (finally) dropped my carbs a bit the last few days to drop a little water weight before the shoot but I'm happy to report my calories never reached anywhere near where they were last time yet my body fat is just about the same. Phew! 

Ezekiel toast and egg white and mushroom scramble. 

Crock pot chicken, green beans, and avocado

My new favorite breakfast ( I know I have a new favorite every week). This is broccoli slaw, sweet potato, egg whites, and avocado. 

Chicken, brown rice, and green beans. 

Crock pot buffalo chicken, rutabaga fries, and asparagus.

Stir fried veggies (in Tamari) brown rice, chicken, and peanuts. 

Buffalo meatballs, rutabaga fries, asparagus, and avocado. 

Hope these help inspire a few of your healthy dinners this week/weekend! 

Monday, April 14, 2014

Photo Shoot Meal Prep

Hope you all had a wonderful weekend! Ours was really low key which was absolutely fine with me since we'll be busy bee's the next couple weekends. I have my shoot coming up this Saturday and then of course Easter which I couldn't be more excited for. I've been dreaming of red wine and Reese's eggs for what seems like months ( well, almost 40 days to be exact). Then we are off to a long weekend in Mexico the next weekend- woohoo! With all this coming up I know the swimsuits will be out in full force so sticking to the plan this week will be especially important. 

Since my shoot is Saturday I'll be keeping my meals super simple this week to stay nice and lean and avoid any bloating. This means no protein powder, bars, dairy or artificial sweeteners. My meals will have lots of plain protein (chicken, egg whites, turkey) mostly sweet potato and brown rice for carbs, and tons of asparagus and my new favorite rutabaga. I also have lots of avocado and almonds on hand for healthy fats. 

But back to that rutabaga- have you guys tried it before? To be honest when I was shopping for it over the weekend I had no idea what I was looking for! I did a little googling to figure out how to prepare it and it was really easy and it's so good. All I did was peel and chop them into french fry shapes and then sprayed with olive oil spray, salt and pepper and then baked them. Next time I'll bake at 425 for about 30 minutes because I couldn't really get them crispy at 350-- but either way with a little ketchup they're a great and flavorful substitute for french fries. Super excited to incorporate them into my otherwise boring meals this week! 

Wednesday, April 9, 2014

Get Fit For an Important Event

One of the questions I get asked most often is how to get ready for a special event like a wedding, photo shoot, or beach vacation. There are a few tweaks to your nutrition and workouts that I've found to work well when you're trying to shape up quick! 

Cut out any food allergies or foods that tend to make you bloat. For me, these are things like yogurt and cottage cheese as well as protein powders and artificial sweeteners. If you have any food intolerance's or know that ____ makes you bloated every time you eat it, skip it for about 2 weeks. 

Try to eat as much whole food as possible. This means temporarily cutting out powders, shakes, and protein bars. Among other things, this will keep you fuller longer because as much as I love them, a Quest bar doesn't keep me full the same way chicken, broccoli, and rice does. 

Cut back on your sugars, including fruit. Try only having a piece of fruit immediately after your workouts. 

Pump up the intensity in the gym. Increase your reps to the 12-20 range and keep your rest times as short as possible. Keeping your heart rate up will allow you to burn more calories while lifting- always a plus! 

Increase your cardio- if you're doing 3 days now, bump that up to 4 or 5 days to give you that extra calorie expenditure. HIIT cardio is a great way to burn through a lot of calories quick and increase your burn throughout the day-- try 20 second sprints followed by 40 seconds of rest. 

Drink a TON of water. The more water you drink the less your body will retain- I shoot for a gallon a day and usually end up going over that. 

Slightly drop your carbohydrate intake and slightly bump up your fats to compensate. I don't recommend going below 30% carbs, but the slight decrease will also help you to hold less water. 

Some of these I wouldn't do long term, like lowering carbs or increasing cardio but they will give you a slight edge if you incorporate them for 2-3 weeks. Keep in mind you're not going to see huge changes, those come with hard work and dedication over time but these may help shed a pound or two and help get rid of some bloat! 

Monday, April 7, 2014

Ditching the Number on the Scale

I thought I would pass along a little motivation on this Monday morning for those of you that may be struggling with the darn scale. I feel a little like a broken record when I say this, but the scale is NOT all that matters. It is simply one way to track progress, not the only way or even the most effective way. Weight fluctuates so much and for so many reasons that honestly you can't trust what the scale says half the time-- did you have a big dinner? Drink a lot of water? Is it that time of the month? What time was i t when you last weighted yourself and what was the weather like? All of these can change the number on the scale.  

Instead of relying solely on what the scale says to measure your progress, take measurements, figure out your body fat, and most importantly (in my opinion) take photos! I asked for some examples of people who weigh more in their 'after' photos on my Facebook page and wanted to share them with you all that are scale obsessed. Take a look at these, and then throw it out! :) 

The Smith Machines Fit Book- weighs more in the after photo

Michaela Orasnjak 53kg vs 63kg

Erin Nicole 150 in both photos 

Tammy Johnston- 105 vs. 125

Emily Skye 47kg vs 58kg

How do you like to measure your progress? 

Wednesday, April 2, 2014

What I Ate Wednesday, Photo Shoot Prep!

Wednesday already! Only two more WIAW's until my shoot! 

Yep, it's about that time again- it's already been over a year since I last shot with James Patrick so I figured I better get that ball rolling. I'll be shooting the day before Easter which is basically around the corner, and to be honest I'm so happy and relieved by how my body is progressing since focusing on leaning out a bit. My calories are still high (about 1600) and my macros are around 30-40-30 which has allowed me to get rid of some of my winter fluff without being hungry all the time, compromising my metabolism or losing my hard earned muscle. Once the shoot is done I'll do a more detailed post about what I've done differently this time around and how and why I'll never go back to my old ways. 

I'm less than 3 weeks away from a shoot and my meals don't look all that different than they have in the past, which makes me really happy! 

Meal 1- egg whites, sweet potato, turkey sausage, low sugar ketchup. Meal 2 was egg whites and oats thinned with almond milk and then cooked like pancakes. I rolled them up with strawberries inside and on top and also topped with sugar free syrup. Meal 3 was a quick turkey, lettuce, and avocado bowl, Meal 4 was a super yummy combo of greek yogurt, cocoa powder, stevia, cinnamon, and walnuts. I could have eaten 7 of these bowls. Meal 5 was buffalo chicken, asparagus, and avocado with peach green tea from Coffee Bean and Tea Leaf (SO good) and chili with spinach for dinner. 

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