Archive | March, 2013

Discovery Post

23 Mar

I haven’t posted this week because nothing has really happened. Work, training, exercise, food prep…you know, the usual.

Anyway, I decided I had to do a quick post about a little discovery I made this morning. As I’ve mentioned before, I have workout ADD. I’m always looking for something new and something I can do at home. This morning my YouTube search for “30 min HIIT workout” delivered. A channel called FitnessBlender popped up. I ran through a 30 minute cardio/ab HIIT routine and it did not fail. I highly suggest those of you who don’t have a local gym, don’t have time to get there, or, like me, are just too lazy to leave your house but still want to get in a workout check them out. Here’s the link to the routine I did this morning and here are my results.

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They have a couple 1,000 calorie workouts so I think I’ll check one of those of tomorrow. I’ll let you know how that goes and post my results.

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Sweet Potato Weekend

19 Mar

As promised, I had a little fun cooking with sweet potatoes this weekend.  And let me tell you, they did not disappoint!

Friday night I did a little prep work.  I peeled, diced, steamed and mashed one sweet potato.  This was all done while watching tv so believe me, it’s not too strenuous.  I knew that I was going to make two recipes like I had said – sweet potato protein pancakes and sweet potato pie overnight oats.  Both of which were huge successes if you ask me.  Here’s what I did:

Sweet Potato Protein Pancakes

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Ingredients:

1/2 sweet potato steamed and mashed

1 Tbsp Vanilla Protein Powder (I use Iso Sensation 93 – Vanilla Bean)

2 Tbsp Oat Flour

3 Tbsp Unsweetened Vanilla Almond Milk

1/4 Tsp Cinnamon

1 Egg

Process:

Mix all ingredients together. 

Pour onto heated skillet.  Make sure you coat your pan with coconut oil or non-stick spray first.

Once you see bubbling, check to see if they’ve started to brown and flip.

Whole recipe makes 3 pancakes and serves 1.

Nutritional Facts:  213 Calories, 6.2 g Fat, 19.8 g Carbs, and 19.5 g Protein

***I topped mine with 0-calorie spray butter and 1/4c of Sugar Free Syrup, but you could use damn near anything they are so delicious!

Sweet Potato Pie Overnight Oats

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Ingredients:

Overnight Oats Base (you can find this here)

1/2 Sweet Potato steamed and mashed

1 tsp Pumpkin Pie Spice

1 tsp chia seeds

Nutritional Facts:  234 Calories, 5 g Fat, 39 g Carbs, 13 g Protein

I’m looking forward to making both of these recipes again and playing around with some more overnight oats ideas.  I bought a peach the other day and I’m planning to put that bad boy and maybe some nuts in together.  I dunno, we’ll see.

Oh, and before I go, I almost forgot the most important thing.  Friday, I passed my NASM Personal Trainer exam. I’m really hoping this will open up some new opportunities for me in California.  I’ve been studying for the past 6 months prepping for it.  Now that I have that done, it’s time to really start focusing on that “trainer body”.  Friday night we did go out to celebrate.  I was good and ordered a healthy meal and we opted for seeing a movie rather than going out of going for drinks.  No binge weekend means that I am still on track and moving forward with my birthday goal – 27 days left BTW.

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Step Aerobics???

14 Mar

I’m sorry but did I just time warp back to the 90’s??? Nope, but I did just complete my first step aerobics class. I had no idea how hard these mothers were!

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It’s hard to tell but I’m DRENCHED in sweat. I’d say it was a pretty successful workout. I will most definitely do this again. Hell, I may even invite a friend to join me once I get the moves down a bit and stop looking like a crazy person.

Apple Cinnamon Overnight Oats

14 Mar

Apple Cinnamon Overnight Oats

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My adventures with overnight oats has continued.  What you are seeing was my batch from last night.  The basic base of oats, yogurt, milk and Truvia didn’t change.  This time however I chopped up 1/2 a gala apple, added 1/2 tsp of cinnamon and 1 tsp of chia seeds.  Super good.  Nutritional facts are 220 calories, 5 g fat,  38 g carbs and 12 g protein.

Tomorrow, I think I’m gonna change it up and have grapefruit, eggs and bacon.  I don’t want to burn myself out on ONO but I will be making another batch this weekend.  I have a sweet potato that I am planning on using for two recipes:  Sweet Potato Protein Pancakes and Sweet Potato Pie Overnight Oats.  Those posts (assuming the recipes are a success) will be posted Sunday.  See you then and have a great weekend!  🙂

Overnight Oats and my Birthday Countdown

13 Mar

I realized something yesterday: my 30th birthday is approaching fast.  33 days away to be exact.  I’ve decided that all I want for my birthday is to be pampered and to celebrate a month of hard work – the hard work of course being eating right and working out consistently from now until then.  I’ve decided to make a few changes to my routine and nutrition however. 

The first change I am making is my routine – sometimes I just go crazy, as you could see from my dire need for a rest day.  What I think I really need to do is to be more consistent (consistency is the key to success) rather than hitting it crazy hard for a few days and running out of steam.  That doesn’t necessarily mean that I want to only do one workout a day, but that not every single one of them needs to be a balls-to-the-wall workout.

That being said, I still began my morning with my DailyHIIT routine.  I just love these routines because they are fast and intense but I am not going to kill myself for the rest of the day with it.  I was planning to do some light cardio during lunch break.  Probably just a walk on the treadmill at a moderate incline or a 30 min elliptical session, but I wasn’t able to make it to the gym today.  Instead I am sitting here writing this, so I think it works out.  Tonight I am going to hit another Jillian Michael’s routine.  Even though I haven’t been good about following her plan like I did the first time around – I still love the workouts and go back to them all the time.  Today should technically be my JM rest day, however I didn’t workout Monday so I am pushed back a day.

The second big change I am making is in my nutrition.  Previously I had a plan where my macros were 50% protein, 30% fat and 20% carbs.  While this works to help take off the weight fairly quickly, I don’t feel that this is something that would be healthy for me to continue over the long-term.  It was also creating a “carbs are bad” complex in my head and that is most definitely not true.  I’ve decided to change my macros now to 30% protein, 30% fat and, and 40% carbs.  This is all based on a goal of 1200 calories/day so it comes to 90g protein, 40g fat and 120g carbs.  I’m in the trial phase of this macro count but I’m looking forward to it.  I am now going to be able to incorporate healthy carbs in my diet like fruits, sweet potatoes, brown rice, 100% whole wheat bread, oats, legumes and such.  Don’t ever let anyone tell you carbs are bad and if they do, just smack them right across the face!  Carbs are what our bodies use for energy – you just have to be smart about what types of carbs you are eating and when.  I still don’t plan to have many carbs with dinner, but that is a personal preference and you will have to make that decision for yourself. 

I think initially it is going to be hard to start taking in more carbs, but I found something that is really going to help me out.  Overnight oats!  Ever heard of them???  They are a glorious little concoction I see on blogs all over the place.  They’re super simple to make, a great healthy food, and perfect for a girl on the go such as myself. You start with a nice little base of milk, yogurt and oats.  That’s it!  No seriously, THAT IS IT!  Easy peasy, right?  Below is my first ONO breakfast and I was very happy with the outcome.

 

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Ingredients:

1/3 C Oats

1/3 C Greek Yogurt (I used plain but feel free to add any flavor you’d like)

1/2 C Milk (any type will work fine)

Sweetener to taste – I used 1 packet of Truvia but it seems a lot of people use Agave, honey or stevia.  Your choice.

Any toppings you like – in this batch I added 1/2 banana, 3 strawberries diced and chia seeds

Nutritional Facts:  232 Calories, 5g Fat, 42g Carbs, 13g Protein

This is the finished product:

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Ok, I know, not really the best or most appetizing photo.  I wasn’t sure how big the batch would be so I ended up using a large soup container from a chinese restaurant. Note to self, large container is too large!  The meal itself though was just the perfect size to fill you up and keep you full until snack time.

I’ve got some apples and cinnamon at home and thinking I might make myself another little batch tonight using those ingredients…maybe even try it warmed up tomorrow.  I don’t know, but I’ll keep you posted.

Hallelujah a Rest Day!

6 Mar

It’s Wednesday and in the “Making the Cut” world, that means a rest day. In my case, a MUCH needed rest day!

Monday I began my morning with a DailyHIIT routine. During my lunch break I did a tabata routine you can find here. Then, nope I’m not done, I rocked out my Jillian Michaels routine after my clients. Tuesday wasn’t much different: morning HIIT, cardio lunch consisting of the below treadmill routine and 28 minutes on the elliptical and after clients another JM routine.

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*Image courtesy of www.superskinnyme.com 
http://www.superskinnyme.com/butt-sculpting-cardio-workout.html

So, as you can see I’m not kidding when I say I need my rest day. I won’t be completely lazy though – it will be an active rest day. The hubs has decided it’s time to come back to the gym so we are hitting a spin class together. Maybe he’ll even let me snap a pic after so you all can see out hard work…although I won’t count on it. 😉

Anyway, here’s hoping my legs still work tomorrow! Happy training!

I got my pic…

 

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 **Disregard our un-sexiness, we were sweating bullets and struggling to get out those smiles.

It’s Monday

4 Mar

Good morning all! I am chipper this morning because I am starting to see my hard work pay off again.

Last week I began my Making the Cut workouts again. I know you’ve heard this a million times before but I always go back to this book because I know it works and I love the routines. I’m trying my own meal plan this time around for two reasons. 1. Time and energy available to put into meal prep is very low these days so I’ve got to work around my current schedule, and 2. I feel that I need to be able to make healthy food choices on my own because I can’t always follow someone else’s meal plan. After 30 days, I’m back on my own so I figure I might as well start now.

That leads me to something that I discovered this weekend and that I’m absolutely in love with. Cauliflower pizza crust – OMG heaven!!! I’d seen this on a couple of blogs before but had yet to actually try it. Friday I used this recipe and both the hubs and I loved it. He made his with sauce, cheese and turkey pepperoni. I’m a big fan of white pizza so I made mine with ricotta instead. Both were delicious. One thing I will recommend however, don’t eat the whole damn thing. I thought it was a personal pizza size but I think you can go halfsies on it. Especially to cut down on calories! I was so tempted by it I didn’t even think to take pics so I’ll try to do this next time I make it.

Anyone else have any great cauliflower recipes? I’m trying to go low carb high protein so any other recipes that fit that description send them my way!!!