Thursday, June 9, 2016

Teriyaki Turkey Meatballs

After posting about these in last weeks WIAW post I had a ton of requests for the recipe, so I made it again this week and here it is! This recipe is really easy and quick and makes enough for leftovers too, in fact this is that I'm about to eat for lunch today. If you are doing my Get Lean with Little B program or just counting macros in general I've included approximate macros for the meatballs down below. 

Ingredients
1 package 93/7 lean ground turkey (You can probably use beef or chicken too)
1/2 cup Panko breadcrumbs 
1 whole egg 
1 tsp ginger powder
1 T minced garlic 
1/2 tsp garlic salt
1/3 cup Kikoman Teriyaki sauce or sauce of choice 
1/4 cup soy sauce or Tamari  




Directions:
1. Place meat, breadcrumbs, egg, and spices in a mixing bowl and mix well. 
2. Spray non stick spray in a non stick pan and allow pan to start warming up. 
3. Make 1 inch sized meatballs with mixture and begin placing in pan. 
4. Cook about 5 minutes or until the underside of the meatballs start to brown. Flip each meatball and continue the process until all sides are cooked. 
5. Pour soy sauce and teriyaki sauce evenly over the meatballs with the heat still on. Allow about 2 minutes for  sauces to caramelize- be sure to keep moving the meatballs around. 
6. Serve with basmati rice and green beans or sides of choice. 

Macros for a 3 oz portion: 
16 protein 
11 carb
6 fat 


Wednesday, June 8, 2016

What I Ate Wednesday + Current Macros

How is it already Wednesday again!? Holy cow. Unfortunately this Wednesday hasn't been the greatest since I woke up feeling sick. Sore throat, sinus pressure, and NO energy. I went to the gym this morning to do Week 2 Day 3 of Get Lean with Little b, thinking maybe I just didn't get good sleep, but I barely made it through my workout and can tell now there's definitely something going on. If I wake up feeling the same way tomorrow I'll take the day off from the gym and give my body some time to rest and get better. 

Here's what my day looked like yesterday: 
Breakfast- Egg white scramble with onion, jalepeno, tomato, turkey bacon and turkey sausage 
PWO- strawberry banana protein shake 
Snack- cottage cheese, 1 packet of Quaker lower sugar oatmeal and an apple 
Lunch- Salad bowl with chicken, black beans, brown rice, and wholly guacamole
Dinner- Cod fish tacos and fat free refried beans 
Dessert: Arctic zero (not pictured) 

Macros:
115g protein
220g carb
33 fat 

Wednesday, June 1, 2016

WIAW + My Current Macro Plan

Time for another round of What I Ate Wednesday! Feels great to be back on track with food and eating all my go-to's again, although I do miss the croissants. 

As far as my macros go, I'm going to start slowly increasing them as of this week mostly because I don't want my body to adapt to the macros that I've been using for the past 6 weeks or so. They are on the lower side for me, and while I feel totally fine as far as quantity goes, I do feel like I'm almost too stringy looking and don't have the fuller look especially in my arms that I like to have. It's always so hard to find the balance between staying summer lean and keeping the fullness I like to have and is something that I am always on the fence about. So, the goal is to start slowly increasing my calories week by week while still staying lean-- basically if I start to notice any big movement on the scale or my clothes start fitting differently, I'll scale back but otherwise I'd like to bump up my calories an additional 150-200 over the next couple months. I'll keep you updated on how it goes! 


Meal 1- Hash browns, egg whites, turkey bacon, and turkey sausage. 
Meal 2- PWO- mini wheats with almond milk and MRM whey protein.
Meal 3- Leftovers from last nights dinner which was just chicken, roasted potatoes and a green salad.
Meal 4- Yogurt with 2 pumpkin muffins.
Dinner- Teriyaki meatballs with basmati rice and steamed snow peas. 

Enjoy the rest of your day! 

Monday, May 30, 2016

How to Get Back on Track After Vacation

Hello and Happy Memorial Day! B and I got back from our 10 day Europe trip yesterday evening and are doing our best to recover today, get life organized again, and of course beat the jet lag as much as possible. We had an amazing time visiting many cities in both England and Germany but now I'm definitely feeling super bloated, dehydrated, and so ready to get back to my routine! 

I didn't over do it on the food-- definitely indulged in French fries in England (they serve EVERYTHING with fries and they are my weakness to begin with), and had the most amazing chocolate croissant one day for my post workout carbs. Surprisingly we found really good chicken wings almost everywhere we went- so random- and other than that and the alcohol I was able to find fairly 'normal' foods everywhere. I also made it to the gym every other day which I was super happy about and I've already hit the gym early this morning since my body decided to wake up at 4:30am! 



Here are some other things I'll do to help my body adjust: 
  • Drink water like its my job. I know that a majority of my bloating is just do to water retention from being off my diet, alcohol and of course the day long journey home. All week this week I'll be getting in at least a gallon but shooting to drink even more than that. The more water you drink the less you will retain. 
  • Start tracking macros again right away. I already back on myfitnesspal as of this morning and I have my entire day planned out to make sure I hit my macros perfectly. 
  • My goal this week is to get veggies in 3x a day. You can follow me on Snapchat (bschluet) where I'll be keeping myself accountable to this! 
  • Grocery shop. I have 7 million things to do today and grocery shopping doesn't sound too fun but I'll be headed there this morning because of course the fridge is empty after being gone 10 days. I'll also dedicate some time today to food prep to ensure we are ready for a perfect week food wise. 
  • Give myself time to relax if I need it. The worst thing you can do is push yourself when your body is telling you no. After so much traveling I'm sure my immune system is not the greatest right now and I don't want to get sick, so if I feel like rest is more important than a workout- I'll rest. 
I'm going to be jumping right back in to my Get Lean with Little B program because I do have a Father's Day weekend trip at the beach in 2 short weeks and I know I'll want to be comfortable in my bikini for that which is great motivation to stay on track now that this trip is over. If you need a little extra push, check out the program here and join those of us that are currently doing it! 





Tuesday, May 17, 2016

All or Nothing

Hi there! I haven't been here on the blog a whole lot lately so I thought I would check in and cover a topic that I've talked about before many times but it never hurts to say it again. Almost daily I deal with clients that go through the all or nothing syndrome-- meaning they do great when they are in a groove but when something comes up and that grove is broken they go off the deep end. So, I wanted to use myself as an example to show that not every day has to be perfect for you to continue to do well and see progress. 


About a month ago I took a family trip to Mexico (I vlogged about it here) where I was pretty conscious about my diet, packed supplements, went grocery shopping and went to the gym 2 out of 3 days. I still had a great trip and felt great about staying on track while on vacation. Fast forward to last weekend I went back to Mexico for a bachelorette party where I packed minimal snacks, didn't work out once, and drank way too much tequila. Does this mean I'm a horrible trainer, blogger, and fitness enthusiast because I chose to enjoy my weekend a different way this time? NO! And more importantly it also doesn't mean that once I got back home I continued to throw caution to the wind. 

I mentioned in this video that I like to pick my battles when it comes to veering off track when it comes to eating and drinking especially because B and I have so much going on in the way of vacations, celebrations, weddings etc. Since I decided to take last weekend off from macros and workouts all that means is that I'm right back on track this week and also plan to stay on top of things next week when we travel to Europe. I'm packing tons of snacks/food and we have already mapped out a couple gyms that we want to hit while we are there. (Don't worry I'm going to do my best to vlog the trip and you can follow along on snapchat too (bschluet).) This doesn't mean I'm not going to try new foods and drink some German beer, but I'm also not going to go completely crazy for 10 days either. Just picking my battles. 


The photo above is from yesterday, when I was right back at the gym after getting home Sunday night. I'm actually sitting at a lower weight than I was at my recent photo shoot and my body fat is lower as well-- which just goes to show that it's NOT about all or nothing. It's about consistency. It's always about consistency-- never forget that! 



Tuesday, May 10, 2016

Chocolate Chip Banana Muffins

One of my favorite things to do is mess around in the kitchen with different protein bar/muffin recipes. Oftentimes I just start throwing things together, and sometimes they come out great, sometimes not so much. A few weeks ago I had 2 super ripe bananas so I decided to throw them into a recipe and it ended up being a winner so I figured I would share it here! 


Ingredients
2 very ripe bananas 
1 cup quick oats 
8 T coconut flour 
2 T sugar free chocolate chips 
1/2 cup no sugar added applesauce 
2 whole eggs 
1 T vanilla 
1 tsp cinnamon
1/2 tsp baking powder
pinch of salt 
2 oz almond/coconut milk 
6-10 scoops Kal Stevia

Combine all ingredients in a large mixing bowl and mix well. Divide into prepared muffin tin and bake for 20 minutes or until cooked through. 

Macros: 1 muffin
2.9 Fat
14 Carb
5.8 Protein 

Wednesday, April 20, 2016

What I Ate Wednesday | Back to Normal

Half way through the week already!? This week is flying by and my to-do list is not getting any shorter, especially with us going out of town again next weekend- yikes! But I did want to share my WIAW today since my meals are back to normal after my shoot. I'm lingering in a lower calorie range for my body just to give myself one more week to get back on track and then I plan to slowly bump it up a bit to more of a maintenance level. I do have my carbs nice and high though (about 50% of my macros) so I have tons of energy and my workouts this week have been great. 


Breakfast- Alexia seasoned hash browns with 3 egg whites, turkey bacon, and nitrate free turkey sausage. 
Post workout- A cup and a half of a new yummy cereal I found at Sprouts mixed with MRM Whey protein and almond/coconut milk blend. 
Snack- Dairy free yogurt with Thomas' English muffin topped with sugar free jelly. 
Lunch- leftovers from the night before, salmon, asparagus and rice. I had the same thing for lunch today, just can't get enough! 
Dinner- Alexia waffle fries with a 96/4 lean ground beef burger and all the fixings 

Don't forget to follow me on snapchat where I share lots of meal ideas and other fun stuff throughout the day! Username: bschluet 

Also if you haven't seen it already, my Mexico vacation vlog is up here

Wednesday, April 13, 2016

Friday, April 8, 2016

Pre Photoshoot Update

Hey guys and happy Friday! Just thought I would pop in here to give you all an update on what's been going on since my last video update. I have 3 days until my photo shoot on Tuesday and I'm kind of up in the air about how I'm feeling physique wise. Part of me wishes I would have given myself more time to get ready, but then the other part knows my life will be way too busy with traveling to stay focused on getting ready for a shoot so now is the best time. Either way- it's happening whether I like it or not haha. 



I think another thing that is throwing me off is that time of the month is a few days away (sorry for TMI) but as all you ladies know, that never makes you feel your best so I'm hoping that all passes before Tuesday rolls around. 

As far as nutrition goes I am doing some low carb days so that a couple days before the shoot I can drastically increase my carbs to fill out my muscles so I am finding myself a little more tired than usual. Manipulating your carbs and water just allows you to make sure that your muscle definition is the best is can be the day of the shoot and will also help with water retention which I definitely need right now. 



Workouts are pretty light this week, I'm still following my Get Lean with Little B plan but just making sure I don't over do it and lifting a little lighter than I typically would. The week or so leading up to a shoot I like to avoid getting overly sore just because your definition can fade a bit if the muscles are broken down an/or you can look flat. So I did my last leg day a couple days ago and will be taking it pretty easy until after my shoot. 

As a matter of fact, less than 48 hours after we will be headed down to Mexico to celebrate my mother in laws birthday so I'm not exactly sure what my workout situation will be. I will likely bring all my resistance bands down with me and just do some circuit/cardio based workouts while I'm there. I feel like I'm in a good mindset lately as far as commitment goes and I don't want to completely blow that by throwing caution to the wind for 4 or 5 days so my goal is to stay active while having fun too... balance

Make sure you check back here for more updates or follow me on snapchat- bschluet :)


Monday, April 4, 2016

Full Day of Eating + Glute Workout Video

This is an awesome glute building workout for those of you trying to put on some muscle there-- challenge yourself with the weight and train hard! 

Monday, March 28, 2016

Easter + Leg Day + Recipe

Random catch up day, here we go! 

Easter yesterday was great, I always love getting both mine and B's family together at once since it doesn't happen as often as it should. We enjoyed the awesome 80 degree weather and had a nice healthy Easter lunch of chicken and turkey burgers, sweet potatoes, Brussels sprouts, and asparagus.



Of course there was no shortage of desserts and candy everywhere but I decided my goals right now were more important than the short term satisfaction of a Reese's egg and glass of wine (although it was a TOUGH decision!) I'm not sure if I've even mentioned it here on the blog but I'm going to be doing some updated fitness photos with James Patrick in just about two weeks, so I'm pretty laser focused right now so that I can look and feel my best when that rolls around. 



This morning I did a chest and HIIT workout, and my sore glutes were screaming the whole time I was sprinting, but I made it through! I wanted to share my glute workout from yesterday because it was such a good one and I was starting to get sore just 8 hours later. (This is not part of Get Lean with Little B, I was testing it out for a future project, hint hint!) 

Barbell squats with band 4 x 12 
Barbell or smith hip thrusts 5 x 10-12 last set drop set 
Banded reverse hack squat 3 x 15 super set banded reverse hypers 3 x 15 
Front loaded reverse lunges 3 x 10 super set split squats 3 x 10 
Glute kickbacks 4 x 12 
Cable glute kickbacks 4 x 12 

If you try it, I would love to hear your feedback! 

And last on my list of random things to talk about today was this wrap that I have made so many times in the past week I've lost count. It is soooo yummy and super easy too so I wanted to share the recipe with you guys here: 



Ingredients

1 California Lavash sheet 
4oz chicken (I used rotisserie) 
2 T Lilly's red bell pepper hummus 
Cherry tomatoes and sliced onion 

Directions
1. In a pan sauté onion and tomato until onions are translucent and tomatoes begin to whither. 
2. Lay lavash on a baking sheet and spread the hummus on one end. On top of the hummus, place chicken, onion, and tomato. 
3. Roll up and place under the broiler on hi for just a couple minutes/until you see the top start to brown. 

Enjoy!  

Wednesday, March 23, 2016

What I Ate Wednesday- Low(er) Carb Day

Not quite sure how it's already Wednesday, but here we are! I have another lower carb WIAW for you guys, I'll do my best to do a normal day next week or later this week so you can see the difference between the two. Like I mentioned in my last video, I'm down two lower days as far as carbs go but keeping my overall calories the same. When I say 'low carb' I'm still eating about 120g of carbs on low days and closer to 180g on normal days and I've definitely been leaning out a bit more in my mid section over the past week or so. I do want to note carb cycling or doing higher and lower carb days is not really something you should start doing right off the bat, I suggest you have a really good handle on counting macros, have a high carb and calorie threshold, and also know how to do it responsibly- aka not going extreme.

I'm going to be doing a whole video dedicated to everything you need to know about macros, so stay tuned for that! 


Meal 1- On lower carb days I get to have a whole egg in my breakfast which is always awesome! I had a piece of Daves Killer thin sliced bread, 1 whole egg, 4 egg whites and 2 pieces of turkey bacon. 

Snack- Lactaid cottage cheese with peanut butter and cinnamon and a banana muffin. 

Lunch- 1 can of tuna with pickles and onions and a few almonds. 

Snack- Xtreme Wellness wrap with Boars head chicken, wholly guacamole, lettuce, and jalepenos. 

Dinner- Chili on a bed of shredded lettuce with hot sauce 

PS If you haven't entered by giveaway with MRM, make sure you do before tonight! Just click here

Wednesday, March 16, 2016

Full Day of Eating Vlog- WIAW

Hi guys! So todays video covers my full day of eating yesterday which also happened to be a lower carb day. If you need some ideas for lower carb meals then check out this video and please subscribe on YouTube! 


Get Lean with Little B 10 week fat loss program: Click Here 


Tuesday, March 15, 2016

Grocery Haul + Supplements


MRM Coupon Code: "Brittany" for 40% off 

Grocery List:

Dinners
- Green chili chicken bowls
- Meatballs + zucchini noodles
- Turkey chili
- Salmon

Meats/Protein
96/4 ground beef
99/1 and 97/3 turkey
salmon
Boar's head chicken
Cottage cheese
Eggs

Carbs
Brown rice
Black beans
Pinto beans
Garbanzo beans
Daves Killer Bread
Xtreme wraps
Flat Out Wraps

Veggies/Fruit
Lime
Mixed frozen fruit
Zucchini
Asparagus
Brussels
Onion
Jalepeno
Banana
Shredded lettuce
Fresh basil

Other
Tomato sauce
Green chills
Ketchup
Skinny Pop
PAM
Jelly
Cheese
Coconut/Almond milk

Monday, March 14, 2016

Monday Check In


Hope you all had a great weekend-- I know mine flew by as they all do! If you follow me on Snapchat (bschluet) you saw that we tackled another AZ hike yesterday and let's just say we bit off a little more than we had anticipated. The map showed that there was a full loop that you could hike and it was 20 miles total, but there were several other trails that you could take within the loop that were much shorter. We thought we were following a trail that was going to be about 5 miles long, and when all was said and done we ended up hiking 12.5 miles and it took us about 5 1/2 hours! I still can't believe it, I've never ever done anything for 12.5 miles let alone climbing up hill after hill after hill. I won't lie, there were a couple times I literally thought I was not going to make it without stopping, but I decided to just put my mind to it, and everything worked out. 


We stopped for sushi after coming home to shower and our legs and feet were so sore we both hobbled out of the restaurant, I'm sure it was quite a sight! Besides my sunburn (such a dummy for not applying sunscreen) and a little soreness on my feet, I'm nice and recovered today. 


This morning we did a high rep chest workout with plyos and cardio and as we walked into the spin room after lifting I looked in the mirror and couldn't believe how 'pumped' my chest was. I've never seen that before and I'm not going to lie, it was kinda cool! I've added an extra day to my Get Lean with Little B plan that I'm doing because B wanted to make sure we weren't skipping chest day for the next 10 weeks, so of course I've been joining him in those workouts. 

Tomorrow will be a rest day and I'm planning on filming my meals for you guys again and I'm also working on another video that I hope to have up tomorrow. 


Enjoy the rest of your Monday! 

Monday, March 7, 2016

Weekend Recap + Banana Protein Muffin Recipe

Hello and hope you are all having a wonderful Monday! Mine is great minus my shin that I decided to kill at the gym this morning while doing box jumps- so dumb. Anyway, I didn't let that ruin my workout even though I wanted to cry while I was doing sprints but thankfully it's feeling much better now. We finished up week 3 of Get Lean with Little B today and will jump right into week 4 tomorrow and then take a rest day on Wednesday. Also just wanted to let you all know this program is available for purchase always-- I've had a lot of questions like "can I still buy the program?" and the answer is absolutely yes! I just so happened to start it myself 3 weeks ago, but you're welcome to join us all whenever you'd like. 


B and I had a great weekend especially Saturday when we went up to Payson and hiked the Natural Bridge in Tonto National Forest. IT WAS SO COOL! If you are ever in the area it's only about 1 1/2 hours from Phoenix and totally worth it. The pictures don't do it justice, it was beautiful, water everywhere and the weather was perfect too. Although the snaps are gone now, I did snapchat our hike so make sure you follow me there "BSchluet" so you can get in on our next hike this Saturday. 

Yesterday I got a good leg day in, celebrated a friends birthday and then we rounded out the night with a little sushi date (that fit our macros, of course!). I sure had to save a lot of carbs for dinner, but it was totally worth it. 
Oh, and how could I forget we also did food shopping yesterday so today I did a little prep which included these banana protein muffins that I also made last week. I've had a few requests for the recipe, so here it is. 

Ingredients
1 cup whole wheat flour
1/2 cup yogurt ( I used Silk dairy free but you can use Greek)
2 ripe bananas 
1/2 cup unsweetened applesauce 
1 tablespoon coconut oil
1 whole egg 
1/4 cup maple syrup (I used sugar free)
1 T vanilla 
1/2 teaspoon baking soda
pinch of salt 
3 T sugar free chocolate chips (optional)

Directions 
Mix all ingredients together except chocolate chips- fold those in last. 
Bake at 350 for 23 minutes in a muffin tin. 

Macros: (recipe makes 12) 
1 muffin
Carbs: 14.9g
Protein: 5.6g
Fat 3.3 g 

Have a great week! 


Wednesday, March 2, 2016

What I Ate Wednesday + Buffalo Chicken Roll Up Recipe

It's that time again! A peek into my my day, when it comes to food anyway. These are actually my meals from Monday because I forgot to snap a couple from yesterday, not that it really matters. Anyway, I've been waking up super bloated the last few mornings and I can't figure out what's going on, but it's making it hard for me to gauge progress. I hold most of my fat in my mid section and lower back/love handle area so it's typically there that I see most change when I'm trying to cut fat. I'm going to leave my macros the same for at least the rest of this week and hopefully the issue clears up on its own and I'll be able to figure out if I need to make adjustments or not. B on the other hand (who is doing my 10 week program too) is down another 2 pounds as of this morning-- so proud! 


Breakfast- The usual breakfast, 2 pieces Dave Killer thin sliced bread, Applegate turkey sausage, 3 egg whites with veggies and ketchup. Post picture I lathered by bread with coconut oil and Splenda sweetened jelly.
PWO-Post workout shake with 1 cup of fruit, coconut milk, and MRM Whey Protein
Lunch- My new favorite lunch ever: rice, salsa chicken, pinto beans and Wholly guacamole. I squeeze a bunch of lime on top and cover it in Cholula of course. It's super yummy and very filling. 
Snack- I divided my snack up because I was still kind of full from my lunch. I ate my SoDelicious yogurt at home and then put my banana protein muffin in my purse and ended up eating that just as I was pulling up to the gym to train clients. 
Dinner- Buffalo chicken roll ups with baked zucchini 

Here's how I made the roll ups: 

Ingredients
3 large chicken breasts 
1 1/2 cups Franks Buffalo Sauce, divided 
Olive Oil Spray
Reduced fat provolone cheese (optional) 

Directions
1. Place chicken breasts in crackpot and cover with 1 cup buffalo sauce, or until the breasts are completely covered. Cook on low for 5-6 hours and then shred. 
2. Spoon about 3 oz of chicken onto the left side of a Flat Out wrap and lay strips of cheese across the chicken if desired. 
3. Roll the wrap up as tightly as possible and place on a prepared baking sheet seam side down. 
4. Spray the top of the roll up with an olive oil mist and bake at 350 for about 15 minutes or until the tops of the wraps start to brown. 
5. Dip in plain greek yogurt if desired. 

Enjoy! 

Monday, February 29, 2016

Grocery Haul + Shopping List

Well we just wrapped up week 2 of Get Lean with Little B and as soon as I finish up some client emails this morning I'm going to get a little food prep done to make sure we are ready for another successful week! I'm asked often about grocery shopping, what I buy, how I know what to buy, etc. so I'm going to share my process with you guys. 


First, I come up with our dinners for the week (on weekends we either do leftovers or make a special trip to the grocery store.) This week I chose 4 different meals because I know Wednesday night we are doing our first 'official' cheat meal for dinner. So the dinner menu this week is: 

Baked buffalo chicken roll-ups with zucchini 
Homemade flatbread pizza 
Ground bison bowls with sweet potato 
Grilled chicken with broccoli tots and brussel sprouts 

Then from there, I will start my grocery list based off of the items that I'll need to make these dinners. Once I have those down, I move onto breakfast items, lunch, and snack foods to complete my list. 

Here's what I ended up with this week (I'll try my best to go from left to right) 

Carbs: Oats, cream of wheat, Daves Killer bread- regular and thin sliced, rice cakes, flat out wraps, english muffins, rice, sweet potato, beans, blueberries, and apples. 

Veggies: celery, green onion, onion, jalepeno, tomato, asparagus, broccoli

Protein: Chicken, bison, turkey bacon, turkey sausage, eggs, Boars head deli chicken, turkey jerky, protein bars for B and yogurt for B. 

Other: Franks red hot, spices, cheese (B), marinara sauce, Powerade Zero, Kombucha, almond/coconut milk (SO good!) and sugar free chocolate chips for baking. 

I also made a quick trip to Sprouts for these items: 


Kettle Baked chips are such a macro gem-- For 20 chips there's only 3g of fat! You hardly ever find this in a chip so they're an A+ in my book. Then we got some skinny pop popcorn, again great macros and perfect for night time munchies that don't break the macro bank. I was looking for the Flat Out flat bread pizza crusts but they didn't have them so I got these whole grain lavash flat breads instead and they only have 27g of carbs with 4g of fiber I believe so they will definitely do the trick for pizza night. Then I also grabbed peanut butter because I forgot it during my regular grocery trip and then dairy free cottage cheese and yogurt. 

And that does it! I'm going to get my buffalo chicken in the crock pot now so that it's ready for dinner and also bake up some sweet potatoes and banana muffins so I have those for easy snacks to eat while training clients. 

Hope you found this helpful! 

Wednesday, February 24, 2016

What I Ate Wednesday Macro Style

Time to bring back the WIAW! It's kind of nice looking back on the day and seeing that everything I ate was made at home and is so colorful and yummy looking. I'll admit, it's a lot of work-- or at least a lot more work than eating out, but totally worth it. B weighed in this morning since it was our one week mark and he's already down 3 pounds- woohoo! That right there makes it TOTALLY worth it to me. I'm down a little over a pound but don't really expect to see huge changes on the scale, I'm paying more attention to body fat and the way I look in the mirror. 


Meal 1- 3 egg whites, 1 piece turkey bacon, Thomas' whole grain English muffin (29c-7f-22p)
Meal 2- Silk dairy free yogurt and 1/2 cup oatmeal with berries (53c-9f-12p)
Meal 3- Bison burger on whole wheat bun (30c-13f-30p)
Meal 4- 4 small lemon protein bar squares and almonds (25c-13f-22p)
Meal 5- Cod, baked potato and brussel sprouts (39c-2f-27p) 

This puts my overall macros at 174 carbs 44 fats and 116 protein and fiber at 27g. I don't usually share my macros because I don't want people thinking just because this is what I'm doing it will work for them, but I want to keep myself accountable and be able to look back at my numbers week to week. I'm sure over the next 9 weeks my macros will change but as long as I'm seeing progress here, there's no reason to fix what isn't broken! 

Monday, February 22, 2016

Monday's Meals + Quick Lunch Recipe

Hey there! Hope everyone had an awesome weekend and your Monday is off to a good start! We had a very productive weekend that also consisted of a Costco, grocery, and Sprouts run yesterday so we are more than prepped for the week! On the menu is shrimp, cod, bison, wraps, bowls and more-- I will do my best to share as much as possible here to give you meal ideas. 


This morning started with the usual (sorry if you are seeing this twice, I posted it on my Instagram this morning) except now I'm paying a lot closer attention to quantity since I'm counting my macros again. This is 3 egg whites, 1 piece turkey bacon, 1 piece Applegate turkey sausage and a whole grain Thomas' english muffin that I later topped with jelly. 


After breakfast we headed to the gym for an additional chest day since there is not a chest specific day in my 10 week program. Personally I don't focus too much on chest but B wanted to make sure it wasn't neglected so I joined him on a high rep chest day and also threw in some glutes and 25 minutes of steady state cardio-- yep you read that right! Oh the things we do for abs ;) 


I got a few bags of mixed frozen fruit yesterday at Costco so I made this awesome shake with MRM Vanilla Whey, strawberries, blueberries, mango, pineapple and peaches. SO yummy especially in this almost 90 degree weather we are having. 


Then for lunch I threw together this little chicken salad that was so darn good I feel like I might have it every day! Here's what I used: 

4 oz canned chicken, drained
1/2 large red apple 
1/4 cup plain soy yogurt ( you can use greek yogurt here)
1 T slivered almonds 
salt and pepper to taste 

I ate it with my favorite Way Better black bean chips and it was a perfect portion. Here are the macros: 
Protein: 33g
Fat: 13g
Carbs: 32g 

I'm off to train clients this evening and then I think I'm making shrimp, potatoes and veggies for dinner and tomorrow is finally a rest day! 

Friday, February 19, 2016

Friday Check In!

Week 1 Day 3- back/biceps of GLWLB is in the books! Tomorrow we will be doing the HIIT/Abs day and then we will wrap up on Sunday with the second leg day. As we have been all week, B and I both struggled with the new rep range and by the last exercise of the workout we  were lifting baby weights and still dying! I had all kinds of crazy veins popping out which is definitely a plus side to doing high rep workouts- love that pump. 



We are also adjusting to adding cardio back into our lives. To be honest I haven't done consistent cardio since my last photo shoot which was nearly 2 years ago, so I'm pretty excited to see what kinds of changes I can make while just adding a little bit back in at a time. I'm interested to see how sprints go tomorrow, I have a feeling I won't be running at a 10 on an incline like I used to...

I'm also back to counting macros and B is counting for the first time ever (well, perhaps I should say I'm doing the counting and he's doing the eating) and so far we are both doing really well. I think it's probably a much bigger adjustment for him since he's used to eating out during the day, but it makes me so happy to see him committed and willing to do this with me over the next 10 weeks! 

I think that wraps up my check in, I'm off to eat my snack and work on client meal plans until it's time to go see a movie. Happy weekend everyone! 



Tuesday, February 16, 2016

Food Prep + New Plan Prep

Well we are back from Austin and after a lot of Texas BBQ and beer I'm so ready to get started on the new plan! Since we got back really late last night I decided tomorrow would be a better day to start so that I could hit the grocery store and get prepped for a successful week. It's a short week and we do have dinner plans out tomorrow night so I didn't have to get a ton of stuff, but I am planning for chili, kabobs, and grilled chicken with broccolini and  potatoes as far as dinners goes. 


I also prepped some of my apple cinnamon protein muffins because they're just so easy as a grab and go snack. As far as my macros go, I'm going to start myself a little higher on the calorie side than I recommend in the nutrition guidelines of the plans, and then slowly taper myself down as needed. I'll be sitting down and planning out my day tonight so that all I have to do is wake up and eat! 


Also if you're joining me these next 10 weeks, don't forget to take your before photos, measurements, and record your weight so that you have them all to measure your progress. 

If you still haven't bought your program you can grab it here!

Wednesday, February 10, 2016

My Next Goal: Let Lean with Little B!

Hello! Although I had plans for workout and meal prep blogs this week life had a different plan for me... the FLU :( I've never had it before and I can definitely say I do not want it ever again. Anyway, I've been asked a few times for some general updates on me and what I'm doing fitness wise right now so I thought I would take this down time to update you all. 

For the past year or so I have just been focusing on eating intuitively and hitting the gym 4-5 days a week. It's been a good year and I can definitely see muscle growth and am able to lift more than ever before. It's also been nice not having to stress too much about food or counting or prepping hard core, but that is all about to change! I think everyone deserves some time off but I also think setting goals for extra motivation is very important and it's just about time for that. 



So, starting next week (B and I are going out of town for his 30th birthday this weekend so I think I will start Wednesday) I'm going to be following my Get Lean with Little B program which is a 10 week lean out program. This is going to help get me ready for 2 Mexico vacations I have coming up as well as a possible photo shoot! If you haven't seen my posts on my Facebook page about it, here's some more info: 

  • 10 week fat burning program that includes 40 unique workouts 
  • Cardio guidelines 
  • Nutrition guidelines that are macro based- You will also be given a sample meal plan 
  • Access to me through a private Facebook Group so I can help with any questions, concerns, and be there for motivation! 



I would love for you all to join me on this 10 week journey! If you've been looking for an affordable program that will give you on going support, this is it. And remember, if you have spring or summer vacations or getaways planned, now is the time to start focusing on those goals so that you're not crash dieting 2 weeks beforehand! <don't ever do that!> 

You can purchase the program here and you will be emailed the program as well as instructions on how to get access to the private group. Can't wait to see you all there! 



Wednesday, February 3, 2016

Tips For Eating Out Without Ruining Your Diet

While eating home cooked meals 7 days a week is pretty ideal for someone being health conscious, the reality is that’s not always possible. There will always be times when you have a birthday dinner, wedding, or simply want to enjoy a date night—and that’s perfectly fine! Here are a few tips for enjoying eating away from home without ruining your progress.


Plan your restaurant meal beforehand- If you know Friday night is date night, look up the menu for the restaurant you’ll be dining at and decide ahead of time what you’d like to eat. Plug that in to your food diary first, and then plan the rest of the days macros around it. Maybe you’re going with your favorite pasta dish in which case you’ll likely have to save a lot of your carbs for this meal, or perhaps your splurge will be on a nice steak in which case you’ll keep an eye on fats beforehand.

Know how to make modifications- and don’t be scared to! It’s really not that difficult on servers to make modifications to your order (trust me I served all through college!) and you’ll be better off in the long run. Ordering things ‘dry’ is always a big help as this will leave off any butter or oils they typically cook the food in. Also asking for dressings and sauces on the side will be a big calorie saver. You can also make larger modifications like subbing out a chicken breast for a burger patty.

Hold the rolls- Unless you’ve already planned them into your macros (or have been aware of your carb intake that day) ask the server not to bring the rolls or bread to the table. Hardly anyone can resist the temptation of a warm buttery roll, but if they’re not there staring you down, you’ll me much more likely to be just fine without one. Skipping the rolls can save you hundreds of calories and allow you to enjoy more of your meal.


Watch the cocktails- Having a glass of wine or your favorite margarita is always fun to do, but make sure you are enjoying them in moderation. Remember, when alcohol enters your system your body stops metabolizing food and works only to get the alcohol out of your body. So pizza + too many beers can be the culprit of your weekend weight gain.  

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