Hungry? More Yummy ideas and Recipes!

Ultimate Protein Pancakes & Turkey Bacon if you’re feeling crazy ;-)
6 oz plain greek yogurt
1 large egg white
1/4 cup all-purpose flour
1/4 cup (about 2/3 scoop) vanilla whey protein powder
1 tsp baking soda
Anything else you’d like to add for flavor. 

In a bowl, combine the dry ingredients (protein powder, flour, and baking soda), and mix with a fork until well combined. In another bowl, combine the wet ingredients (egg white and yogurt) and mix until well combined. Slowly add the dry ingredients to the wet, stirring as you go. The batter should become thick.  Keep mixing until everything is totally combined.

Heat a skillet over medium heat and spray with non-stick cooking spray. Drop batter by the spoonful into the pan. Pancakes will expand as they cook, so don’t put them too close together. When little bubbles start to form all throughout the pancake, it’s time to flip it. Flip it a couple of times until it’s thoroughly cooked. Transfer pancakes to a plate, and top with whatever you’d like. They’re plenty flavorful on their own, but adding a tablespoon of syrup or Fresh berries makes them yummier!
Makes 6 large pancakes. Nutritional information:
Calories: 314, Carbs: 34g, Fat: 1g, Protein: 43g

Grilled Chicken Caesar Salad

• 1 package of romaine hearts
• 1 cup croutons
• freshly ground black pepper
• 1 whole FRESH lemon, juiced
• 2 tablespoons freshly grated parmesan cheese
• Walden Farms Caesar Dressing

Combine ingredients in a bowl cover and toss until thoroughly mixed. Serve with grilled chicken. (Also great with Salmon or Scallops!!)

Seared Scallops with Mushroom Risotto & Asparagus

Scallops are SOOO easy and healthy. Risotto takes about 30 minutes, but is sooo worth it.

(Prep the scallops and let them sit and dry while you make the risotto. Then cook the scallops and enjoy)

Get 1 lb of Scallops and wash them gently. Place them on a doubled over paper towel and let them sit for a while so that the paper towel absorbs the water (THIS IS IMPORTANT!!). Add a sprinkle of salt and a sprinkle of Cayenne Pepper.

Next, heat a large skillet at HIGH heat.  Add 1 tbsp of olive oil.  Once the oil begins to smoke, gently add the scallops, making sure they are not touching each other. Sear the scallops for 1 1/2 minutes on each side. The scallops should have a 1/4-inch golden crust on each side while still being translucent in the center. Serve immediately.

Mushroom Risotto 

Risotto is a creamy Italian rice dish usually made with Arborio rice. It can be a little time consuming but it's worth it. This is a dish that will impress guests. I used Baby Bella mushrooms, but you can use crimini, portobello, porcini or a combination of all three.

Servings: 6 • Size: 1 cup • Time: 30 minutes • Calories: 278

Ingredients:

·         2 cups Baby Bella mushrooms, sliced

·         2 cups Arborio rice

·         1 tsp olive oil

·         3 tsp butter

·         2 shallots, minced

·         1 cup white wine

·         8 cups fat free chicken stock (or vegetable stock) LOW SODIUM

·         salt and pepper

·         1/2 cup grated parmesan cheese

·         4 tbsp chopped parsley

Directions:

Heat chicken stock in a small pot and keep on low heat.

In a medium size heavy sauce pan, saute garlic in 1 tsp olive oil. Addmushrooms, salt and pepper and cook 1 minute. Add 1/2 cup of the chicken stock and let the mushrooms cook about 4 minutes. Set aside.

Add butter to the pan on set flame to medium-low heat. Add shallots, sauté about 1 minute. Add rice mixing well until well coated and translucent, about 2 minutes. Add wine, salt and pepper and mix well until it is absorbed into the rice. Ladle 1 cup stock into rice and mixuntil all stock is absorbed, add another ladle, and continue adding and stirringuntil all broth is absorbed, about 20-25 minutes. Add mushrooms, parmesan cheese and parsley, mix well and serve.

Something to remember when meal planning is to balance your meals. What I mean by this is:  it is ok to have Steak or Salmon, but since these proteins are higher in fat, try to balance the rest of the day with more lean proteins like chicken and fish. 

Hope you enjoy these recipes. You can also make waffles with the pancake mix and freeze them for later use!! Then heat them, one half at a time, in the toaster! My kids LOVE them!  I also replace the white flower with wheat flower and add oats or flax seed for added benefits. Cooking is fun! Experiment and make things or add things that you love! 

Have a great, healthy day! 

Save the HOOBIES!

Start with 3 sets of 10 for each exercise. 30 second- 1 minute rest in between sets. 

Flat bench press

Machine chest press 

Cable crossover low 

Cable press 

Machine Pec fly 

3 sets10 push-ups

And Again ABS ❤️❤️❤️❤️💪👍

Upside down sit ups 3x 20 (that's me 😊)

Leg lifts 3x20

Planks 3 x 1 min

Goodbye Bingo Arms!

Biceps/Triceps w/ABS!

Do 3-4 sets of 10. Start with 10 lb dumbbells and 20lb ez curl bar. Your last three reps should be challenging. If they aren't, move up a weight your next set! Do exercises in sets of two (1 bi/1tri)

Spider curls 

Tricep Kickbacks 

Ez curl bar Preacher curls 

Single arm tricep extensions 

Incline curls 

Single arm: Tape press& skull crushers combo

High cable bicep curls 

Rope tricep extensions 

Hammer curl 

Weight bench dips

Now time for 

ABS (start with listed weight. Raise or lower according to your needs)

Cable Weighted crunches (50 lbs)

Standing weighted crunches (40 lbs)

Wood choppers (30 lbs) 10 each side

Now time to go home and enjoy a protein shake and then a nice juicy filet and sweet potato!

Let me know what you think! Do the pictures help or am I wasting my time?

Meal Planning 101

Goal: 4-5 meals a day 

Ideal times: wake up, +3 hours, NLT 8 p.m.

Most important meals: pre & post workout (protein!)

The amount of Protein/Carbs/Fat you need are dependent on your goal Calorie intake. 

http://macronutrientcalculator.com

Is my favorite site to calculate. 

When you are eating lean, your food choices are slightly limited. The flavors however are endless. Be creative OR get bored and increase your chance of quitting.

Example Meal Plan: approx.1600 cal. (Adjust protein portions and veggies portions to increase calories.)  Slightly decrease your calories (10-20%) on days you don't work out.  

Breakfast: 1/2 cup plain oatmeal with 1/2 scoop vanilla whey protein, cinnamon, almond slices, 1/3 cup blueberries.

Or

3 egg whites scrambled with onions, red & green bell peppers and a dash of pepper and crushed red pepper flakes

Post Workout Snack:

Protein shake (I like ISO 100 fudge brownie)

Greek yogurt (Fage is my FAV!!)

4 oz Lean ground turkey with taco seasoning

1/2 chopped tomato

1/2 cup shredded iceberg

1/2 avocado

2 tbsp salsa 

1/2 cup non fat cottage cheese 

Protein shake

4 oz grilled or Baked Tilapia  

8 Asparagus Spears

1/4 sweet potato

1 c. Spinach salad w/1/2 cup carrots and 1 tbsp. balsamic glaze

4 oz grilled or baked chicken

1/2 cup brown rice

1/2 cup broccoli 

My Fitness Pal App breaks down Macro Percentages. 

NO CHANGE???

I Love this article about why you are not losing weight or seeing a change!!

Despite your best efforts, are you confused about why you aren’t losing weight?

Although I’ve referred to it as losing weight, the number on the scale is not important. What matters is what your tape measure says, and how your clothes fit. 

Here are 18 reasons why you may not be achieving the results you had hoped for:

1. You are eating too much fruit

Although eating fruit as a snack is a much better option than reaching for a bag of crisps, the sugar in fruit (like all carbohydrates) gets broken down into glucose, and excess glucose in your body is stored as fat.

Don’t let this stop you from consuming fruit; simply opt for fruits high in antioxidants, like berries.

2. You are doing too much cardio (and not enough weight training)

Cardio is great for burning fat, but on its own it’s not enough. Weight training (obviously) helps you to build muscle, and by building muscle your body has to burn calories, which in turn boosts your metabolism. The higher your metabolism, the more calories you are burning…even while you aren’t active.

3. You aren’t getting enough sleep

 

We are all guilty of this; in modern society sleep is often overlooked, but it is essential to energise your body. There have even been research journals claiming that the biggest spike in fat burning hormones occurs during deep sleep.

4. You are not eating enough fat

Yes, you read that correctly, and no, I haven’t lost my mind. Fat is often seen as “the devil”, but good fats are vital for your heart; fats found in foods such as fish, nuts, eggs and avocados. The consumption of healthy fats increases energy and prompts the body to burn stored fat for fuel.

5. Your alcohol consumption is high

We all have different preferences for our alcohol intake, but if yours is high then it could be sabotaging your weight loss. Your body can’t store alcohol, so it metabolizes it immediately. This may sound great, but while your body is focusing on processing the alcohol, your metabolism won’t be working as efficiently on other foods that you’ve eaten; like breaking down carbohydrates and fat. This means that those calories will be converted into fat, and stored in your body.

6. You are just relying on exercise

It is a common belief that if you exercise then it makes it acceptable for you to eat more. Sadly this isn’t true. Many people “reward” themselves for going out for a run by eating an extra slice of cake for example. Exercising is great for burning calories and building muscle, but if you increase your calorific intake then you aren’t going to see any improvement in your body. Working out will build your muscle, but unless you eat healthier, then you will never get to see that muscle.

You could do 1,000 crunches per day, but if you don’t adopt a clean eating lifestyle, then those abs will stay hidden.

7. You aren’t being consistent

 

We all have good intentions when starting a new workout and healthy eating regime, but many of us let it slip from time to time. Nobody is perfect; I am yet to meet anyone who has completely given up all treats for example. But if you are repeatedly finding yourself “falling off the wagon” then this could be a big factor in to why you aren’t losing weight.

Once you have been exercising regularly your body will actually adapt and accept the new routine, so you will find that you begin to crave exercise, and will be much less likely to skip workouts.

Your exercising and clean eating must be consistent for you to see results; giving up and starting over won’t stop you from achieving your goals, but it will take a lot longer. If you find yourself craving something “bad” and you eat it, don’t let that take you off your path. Get straight back on track, and you will thank yourself for not giving up.

8. You aren’t eating enough

This may sound insane, but you will actually struggle to lose weight if you don’t eat enough. Lowering your calorific intake by a moderate amount is necessary to lose weight, but lowering it drastically can actually cause you to gain weight. If you don’t eat enough then your body effectively goes into starvation mode, and begins to hold on to the fat that remains in your body for fear of needing it to survive.

9. Your diet isn’t clean

It’s fairly simple to eat less food, however, if you are cutting your food intake but still eating junk then you will struggle to lose weight. It’s important to ensure that your diet is clean; so no processed foods. A clean eating plan is the best way to lose weight, but this must be a permanent lifestyle change. Adopting a clean eating diet for just a few months will see you lose weight, but if you decide to resort back to eating processed foods, etc, then you will soon regain that weight.

For more information on clean eating, check out my post about the basics of clean eating.

10. You are a fan of “diet” foods

These foods fool many people, simply because they have the word “diet” in their name. The majority of diet foods contain MSG (monosodium glutamate), which is a chemical that causes insulin levels to rise, resulting in your body storing fat. This could mean that consuming diet foods may actually cause you to gain weight.

Diet foods may often be low in calories, but they are usually high in artificial sugars and “bad” fats.

11. You’ve kept your “fat clothes”

If you have already managed to drop a dress size, then one of the worst things you can do is to keep your “fat clothes”. By holding on to them, you are effectively allowing yourself to gain that weight back, because deep down you know that those clothes will always be there.

Get rid of them; donate them to charity, and once they are out of your life you will feel more inclined to keep the weight off because you won’t have those clothes to easily fall back in to.

12. You eat without thinking

These days it’s so easy to find yourself eating your meals while watching TV, or checking your phone, but this could actually be harming your weight loss goals. When your mind is occupied on something else, you often don’t even realise what you are eating. We’ve all done this at the cinema for example; you’re watching a film, and before you know it you’ve scoffed the whole box of popcorn.

Eat your meals at the table away from any technology that could distract you. Focus on what you are eating, and enjoy it. This way you will feel much more satisfied, simply because you are actually aware that you are eating.

13. You don’t allow yourself a cheat day

Whether you have a cheat day, or allow yourself one small daily treat, this is a vital part of weight loss. You may think it’s crazy to allow yourself to eat “bad” foods while trying to lose weight, but if you don’t do this, then you will find that one day you crave everything so badly that you basically scoff far more than you would’ve felt comfortable with. Allowing yourself small regular treats is a great way to stay focused without depriving yourself.

14. People around you aren’t on the same healthy path

It can be difficult to follow a clean eating diet if those around you aren’t doing the same. Nobody is expecting you to force your family to change their eating habits (although if they’re particularly bad habits, a little nudge in the right direction wouldn’t hurt). Just letting them know that you will need support on this journey can really make a difference.

It’s really hard to focus on eating healthily if everyone else in your house is gorging on treats, but it is possible. Just stay focused and remember why you are on this path, and ask for support.

15. You don’t drink enough water

Water is the best thing to drink for hydration and (you guessed it) weight loss. Water does actually fill you up, so even just having a glass before a meal could help you to not eat too much. The recommended daily intake of fluid is 1.6 litres for women, and 2 litres for men. Cold water has even been found to speed up the metabolism…do you really need any more reasons to drink it!?

16. You are a fan of fad diets

 

Fad diets are terrible for weight loss. Although you may lose weight initially (which is often just water retention leaving the body), it will all pile back on when the diet finishes. See my recent article on why you should ditch the fad diets. The best diet, as mentioned before, is to adopt a clean and healthy eating lifestyle.

17. You are too stressed

Everybody gets stressed, but if you are particularly stressed then it can actually interfere with your weight loss. Stress triggers the production of cortisol (the stress hormone) in your body, and if too much of this is released then it can actually interfere with testosterone, which is the hormone responsible for building and maintaining muscle. A decrease in muscle mass leads to a reduced metabolism, which burns calories at a slower rate.

18. You are expecting too much too soon

Weight loss takes time; despite the unrealistic claims from many fad diets and some exercise equipment companies, there is not a quick fix. You need to exercise regularly and eat healthy, and you will see improvements. This may not happen for a few weeks, or even months, but it will happen.

Don’t expect miracles; don’t be upset if you measure yourself after one week and don’t see a difference because it takes time. Don’t get disheartened because, once you start to see results it will be one of the best feelings ever. Keep going, and remember that you get out of this what you put in.

Sources:

Daily hiit.com

http://www.fitsugar.com/How-Speed-Up-Your-Metabolism-17160190

http://www.huffingtonpost.co.uk/realbuzzcom/ten-reasons-why-youre-not-losing-weight_b_3036090.html

http://www.sparkpeople.com/blog/blog.asp?post=8_reasons_why_youre_not_losing_weight

http://www.webmd.com/diet/features/diet-mistakes-6-reasons-youre-not-losing-weight

http://www.ivillage.com/15-hidden-reasons-you-re-not-losing-weight/4-b-459384#459415

http://www.fitnessmagazine.com/weight-loss/tips/diet-tips/weight-loss-plateau-tips/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC297368/?tool=pmcentrez

http://www.mindbodygreen.com/0-10114/8-reasons-why-youre-not-losing-weight.html

http://www.fitsugar.com/Reasons-You-Losing-Weight-24882317#photo-33257185

http://exercise.about.com/od/weightloss/ss/notlosingweight_3.htm

http://www.fitday.com/fitness-articles/fitness/weight-loss/how-alcohol-affects-metabolism.html#b

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=563

http://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/#axzz2xg6mW1s6

http://www.nhs.uk/Livewell/Goodfood/Pages/water-drinks.aspx

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC297368/?tool=pmcentrez

http://www.fitsugar.com/Why-Stress-Causes-Weight-Gain-2995167

Press Away

SHOULDERS

(3 sets of all)

Seated Shoulder Press 25,30,35

Push press 30,40,50

21's front, side, rear 10lb x 10

Single Arm Squat press 10,15, 20

EZ curl Front raise 25,35,40

Shrugs 55,65,80

Dumbbell front raise SS side raises (no rest) 10,12,15 drop 

Stretch with 5 lb arm circles

(THESE ARE THE WEIGHTS I USE! It has taken me over a year to work up to this! Start at 5 & 10 lb weights and work your way up from there!!!!!)

I am trying to eat healthy while on vacay! It is hard. I am making sure I drink extra water and trying to eat fruit instead of junk food. I can see my muscles growing with lifting heavier weights, but I am not as lean due to extra calorie intake. Bulk now lean out later.

I have had amazing workouts this week. My whole body is a good sore! I am curious if anyone else has tried my workouts and what the results were.

Calling BS

I get really frustrated bc I see all these blogs with before and after pics! They say "30 days transformation." I am sorry but I am calling BS! I am all for motivating and before and after pics, but there are some pics that are ridiculously impossible. 

Example:

Be real with yourself is all I have to say to them. Don't give people false sense of success or false hope. Please don't be discouraged when you see these false 30 day transformations. Many are lies. Do your thing and do your best and only compare your results against yourself! 

The truth is, it can take years, yes YEARS, to see real transformation, especially when muscle is involved! It all depends on your starting point. 

Remember...Healthy is a Lifestyle! Just do it. No excuses!

Here is the real workout (with weights) to get that butt:

LEGS/ABS

_________________

Squats 95,135,165 x10 

Angle Leg press 200,300,400 x 10

SS Calf press same x20

Smith Machine Butt blaster 5,10,15

SS Box jumps 20 ea (3 sets)

Prone leg curl 60,70,90,110 x10

Single leg dumbbell Deadlift (20lb dumbbells)

ABS

____________________________

Kneeling cable crunch 70,80,90

Cable Wood choppers both sides 50 lb

Overhead cable reach 50,60,70

Decline Leg lift w/hip raise 3x15