Wednesday, August 27, 2014

WIAW!

This is a late WIAW because we had the delightful task of taking both dogs to the vet this morning. I'm certain that I hated it even more than they did. I was able to get in a heavy leg day this morning and looking at my yummy food from yesterday is making me super hungry! I'm still trucking along in the 45-35-20 ish macro range… can't say that I count diligently every day but I balance counting with listening to my body and going by how I feel. If I'm starving one day I don't really see a need to push through hunger- I'm not trying to lean out for anything so I guess you could say I'm in a maintenance phase. Still pushing hard in the gym, eating well, and being way to lazy to do any cardio… oops! 


Here's what my day looked like! 

M1- red potato, egg whites, and veggies 
M2- Van waffles and a protein shake post workout 
M3- A 'fruit rollup' with greek yogurt, berries, and banana wrapped in a Flat Out -- yum! 
M4- Turkey burger with lettuce, tomato, and mustard… well the last bite of it anyway. 
M5- Another egg white scramble this time with brown rice, quinoa, and veggies. 
M6- Brown rice/quinoa, turkey taco meat, roasted corn and cherry tomatoes.  

Monday, August 25, 2014

Quest Protein Chip and Sample Pack Giveaway!

 I know you've all been excited to try the new Quest Protein chips so here's your chance! Enter to win each flavor of chips plus a 16 flavor sample pack by using the form below. I'll be choosing 4 winners on Friday, good luck! 





Wednesday, August 20, 2014

What I Ate on a Rainy Wednesday (Tuesday)

Hey friends! We woke up to sunshine on this Wednesday morning, but yesterday that definitely wasn't the case. We had crazy rain that actually made national news because pretty much all of Phoenix was majorly flooded yesterday. I made it through the first downpour on my way back from training early morning clients, and when I got home I found these two snuggled in my bed, can you say spoiled? It looked like they had the right idea so I grabbed my laptop and hopped in bed with them to power through some meal plans before my leg workout. 


Yesterday was my heavy leg day and then later this week I'll do a lighter day with some ploy's incorporated as well. Since I've cut back on cardio my light leg days really challenge me because my heart rate stays up the entire time, and well- let's just say I can definitely tell I haven't done cardio in a while. Eek. Here's what my food looked like and after a quick MFP entry, it's about 1650-1700 calories give or take (I didn't measure!). 


Meal 1- Egg whites, chicken sausage, and Ezekiel toast 
Meal 2 PWO- 2 Van's gluten free waffles and an MRM protein shake 
Meal 3- Chicken, veggie, and brown rice bowl with sriacha 
Meal 4- FoldIt with Boars head turkey, lettuce, and turkey bacon 
Meal 5- Salmon, red potatoes, and broccoli 
Meal 6- MRM Chocolate casein 'soft serve' with Walden Farms caramel sauce 

Tuesday, August 19, 2014

Shoulder Workout

A little late but here is the shoulder workout as promised (last week!). This one I went as heavy as I could and kept reps on the lower side. I also made sure to take my full one minute rest or more to ensure I was lifting the heaviest weight possible. I still can't press the 30's like I used to but I think I'm getting closer and stronger each week. If you really burn out your shoulders with the rotations at the end you will literally not be able to raise your hands above your head, which makes putting on your makeup after the gym very interesting! :) Good luck! 


Wednesday, August 13, 2014

What I Ate Wednesday

Whew already half way through the week! I just finished breakfast and then B and I are headed out for shoulder and triceps today, then possibly a rest day tomorrow. I've cut back my cardio again to, eh, once a week? Just trying to put on a little muscle for another week or so and then I'll bring it back. When I do start doing it again it will be intense HIIT sessions for about 15 minutes and they'll be separate from my lifting sessions. More on that in the coming weeks! I'm still loving lots of carbs (as you can see below) and it's definitely helping me build and giving me tons of energy for my workouts which allows me to lift heavier. Much heavier! 


Meal 1- Oatmeal on my way to work- oats, blueberries, almond milk, cinnamon, stevia
Meal 2- Pre workout was my usual breakfast- egg whites, turkey bacon and an Ezekiel english muffin
Meal 3- post workout banana protein pancakes  
Meal 4- Greek yogurt with a crumbled rice cake and lots of cinnamon 
Meal 5- Flat out wrap with turkey taco meat, peppers and spinach 
Meal 5-  Whole wheat pasta with homemade sauce and a salad with raspberry vinaigrette  

Monday, August 11, 2014

Our New Family Member & My Monday Morning

Good Monday morning! Hope everyone had a great weekend! We spent most of ours relaxing at home with the new puppy, Cali. 


We rescued her from the animal shelter on Tuesday and found out the next day when we took her to the vet that she had kennel cough and parasites in her stomach. After a few days on meds she's doing much better and getting adjusted to her new home. She's already almost completely potty trained (only 1 accident in the past 3 days) and sleeps through the night- thank goodness!  


After sleeping in this morning and a nice big breakfast B and I headed to the gym for back and bi's. I'm so happy to see my strength increasing-- I have been doing 90lb lat pulls for 6-8 reps for the past couple weeks. Hoping to get up to my full body weight one day, only 15lbs to go! I'm also still chugging along with my goal to do 10 wide grip pull-ups and I'm up to 6 complete reps now. I've basically added one every week since I started so at this rate I should be at 10 reps in 4 or 5 weeks- we'll see! 


Post workout I made my usual protein pancakes (1/2 cup oats, 1 egg white, 1 scoop MRM vanilla protein, cinnamon, stevia and a splash of water) and I threw in 1/2 a banana because we have a few that are nice and ripe. Now I'm working on some client meal plans and then I'll be off to train an afternoon/evening full of clients! This week I'm hoping to post a shoulder/tricep workout for you guys and hopefully get around to making a new recipe too-- any suggestions are welcomed! 

Thursday, August 7, 2014

Back and Bicep Workout

Here's my killer back and bicep workout from today! Don't mind the lovely background in the photo :)


I'm finally feeling like I have my strength back plus some- for example I did all 4 sets of lat pulldown with 90lbs which is the most I've ever done. For a while I was feeling like I had skinny arms and that I had let all my hard work waste away but now I'm happy with where they're at again, thank goodness. It's comforting to know that with consistency your body will bounce right back after a little down time! I'm also focusing on eating more especially carbs and it's definitely been helping my muscles fill out again. I counted my macros yesterday and I'm right around 165-175g of carbs which may seem like a lot, but I lowered my fats to compensate and my body seems to be responding well. If you're in a rut or have been eating low carb for a while I highly recommend getting over any fear of carbs and embracing them- they're not the enemy! 

Friday, August 1, 2014

Summer Seafood Recipes

This post is sponsored by Foodie.com 

Another roundup of some amazing summer seafood recipes! I can't wait to try the Cilantro Lime Shrimp and the Maple Mustard Glazed Salmon! Yum! 

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