Ever feel like you’ve just lost your motivation to continue towards your goal?
I can help with that
Ever feel like you’ve just lost your motivation to continue towards your goal?
I can help with that
I LOVE a healthy recipe makeover!
Furthermore, I love a healthy recipe makeover that tastes GREAT!
These Pumped Up Pancakes from Jamie Eason Middleton provide needed protein without tasting like protein pancakes (you know what I’m talking about!). These can sub for the real deal and make a TON to last through the week. My kids have been noshing on these this week, which makes my mornings much smoother. FIRST, you need to grab some Lean Body for Her Whey, which you can get HERE or at labrada.com
4 tablespoons no calorie sweetener (I used Truvia)
3 cups oat flour (just grind up your oats in a coffee grinder)
2 teaspoons baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
2 and 1/2 cups unsweetened almond milk
1—-6 oz Greek yogurt
1/2 teaspoon vanilla extract
3 egg whites (or 9 tablespoons liquid egg whites for most)
1/4 cup un sweetened apple sauce.
You know the drill here right?
In a large bowl , combine all the dry ingredients. Do the same to the wet ingredients in a slightly smaller bowl……then mix them together just until blended. There is no need to whip your pancake batter to no end and that is often what makes it so gummy.
Preheat griddle to 350 degrees and either use non-stick spray OR butter if you’re throwing caution to the wind
Use a 1/4 cup measuring cup to measure the perfect pancake serving. Wait until tiny bubbles form, then flip with all the grace of a samurai warrior! Wha-cha!
Serving: 3 pancakes
I am LOVING this protein powder and Labrada.com has a ton of recipes for it to help calm even the crankiest of sweet tooth(s).
So check it out, add it to your macros, and get ready for results!
Eat, drink and keep moving!
Happy Tuesday Everybody!
Today’s post covers a tiny bit of a topic I get asked about all the time: progress.
Well, I say progress when most ask about results. To me, progress trumps what we view as results every time. Even though progress is admittedly important, how do we attain it?
One word: CONSISTENCY.
We undermine that word and treat it like either a nasty thing OR a super human trait. Let’s clear it up shall we?
For our purposes I will pull a very simple definition from dictionary.com
CONSISTENCY: steadfast adherence to the same principles, course, form, etc.
Take a look at the first 2 words: STEADFAST ADHERENCE.
Consistency is formed by forming daily habits which lead you towards your personal goals. By the way, if your goals are unclear it will be impossible to become consistent.
If you are looking to make a lifestyle change for the betterment of your health, consistent choices towards that end must be maintained. In other words, you cannot hop from one diet to the next or one workout plan to the next or one theory to the next.
I know what your going to say….”But I read where I’m not seeing results because I’m not changing my routine enough.” WRONG. You think you read that when in reality what you read has nothing to do with you. If you are a desk jockey getting advice from sports magazines you CANNOT do what elite athletes do and expect their results…..sorry to burst your bubble.
A solid nutrition and exercise plan is needed to make lasting changes.
How long do you need to be “on” these plans?
Preferably, it should be a plan that can handle the changes you will make in strength as well as any biochemical changes within the body (i.e. muscle gain, fat loss, etc.). In other words: FOR LIFE.
We all want some kind of magical end date because that is what media shoves down our throats on a daily basis. The truth is, to be truly healthy and fit it will take a lifetime because your body and your goals are ever changing.
Start by solidifying your goals and stop chasing other peoples goals. It’s cool to be inspired by others, but if you’re living through them it really doesn’t give you much time to live.
Then put habits into practice by committing to consistency. This means you WILL stick to your plan through rain or shine and no matter what the scale or your jeans say on any given day.
Give your plan a solid 4 weeks to start creating habit. COMMIT to the consistency, not the results. THIS one action will result in progress.
At the end of the day, I prefer a body being built by years of dedication rather than one 6 or 12 week hotshot plan.
Stay committed to YOUR goals,
Track workouts have been added to my conditioning for my upcoming FIGURE debut (oh, fancy) and I thought I would share the torture with you! You’ll thank me later……way later.
Benefits of track workouts:
Track workouts should NOT be boring. There are LOADS of things you can do at your local track, I’m just sharing what I did last Saturday.
How do I find a track?
Check your local high school! If that gate is locked, find one that’s open (there’s always one). If you don’t live near a high school (that’s weird), you can use any stretch of land for your own personal track.
You can adjust the intensity of your track workout to your current fitness level, but it should be challenging!
Here’s my workout from last weekend:
It took me almost an hour to complete and I did stretch before/after. I should have foam rolled MORE afterwards as I don’t run and my calves were yelling mean things at me for 3 days afterwards
Remember that you can adapt the intensity of the workout, but try some time at the track for your next leg day and see what happens.
Don’t forget to stretch!
It’s Friday in my world and I thought it would be nice share some of the things that keep me on track and going no matter what life may throw at me. Ready to do some shopping?
1. When I’m down and out and just can’t hit the gym.
This is a bad case scenario for a competitor BUT we all go through it (or maybe we just hate the gym). Lately, I’ve been enjoying a few different home based workouts that have kept me on track and even helped to even things out a bit.
TURBO FIRE: this high intensity training program is helping shed the fat and keep me going strong. You can check it out at www.turbosister.com
PIYO: this all-in-one powerhouse workout has been incorporated into my weekly schedule due to an influx of inflammation and issues in my lower back and hip. This program has allowed me to continue to see results without killing an already warped body. I HIGHLY recommend it to ALL fitness levels. You can grab yours here as well: www.turbosister.com NOTE: I am no longer a Beach Body Coach, but still love the programs
Come Ready Nutrition Bars are great for nutrition on the go and for those needing some extra protein in their diets, but not wanting to pick it out of their teeth later during the day . Come ready Nutrition has affordable bars (you can get them at Costco for less than $1 a bar) and they truly are an excellent nutrition profile. The company is also hard at work to get our youth moving. You can find out more about them AND place your order here: www.comeready.com
Lindi Skin Care. Oh my goodness! This skin care line is beyond fabulous! Lindi Skin is extremely gentle to all skin types and works phenomenally well. I was a little leery about it since I am prone to breakouts, but it has actually helped to clear my skin. Lindi Skin uses the magic of oils and only the highest quality natural ingredients. My favorite product and a MUST for all is the Eye Hydrator. I have always struggled with dark circles and lines around my eyes and with Lindi has all but erased my lines and softened those circles right up. So even if I don’t feel my best, it doesn’t show PLEASE check them out here: www.lindiskin.com OR run by your local CVS and see if they have it in stock yet!
SPECIAL ALERT!!!!!! You can use the code BLOG25 for FREE shipping and 25% off all purchases at www.lindiskin.com now through May 31st. AND they will also make a donation to the American Cancer Society Look Good, Feel Better campaign.
What are you waiting for? Go grab your beautiful skin and do a world of good in the process.
That will wrap up my favorites of the moment. I am off to walk my daughter to school then come home and get some PIYO in
Take care of yourself and pass it along to others….the caring, not yourself. Be smart, stay active, be alive!
Good Monday morning all!
I’ll try to make this quick as many of you may be playing catch up on this beautiful Monday and hopefully it is beautiful where you are.
Last week I had the privilege of escorting a whole bus of teens to Disney World for a band trip….well, we drove and skipped the bus thing. The majority of the trip rocked and I was able to stay on track nearly the whole time, yay me!
In this post I’ll answer 2 questions for you:
How did I come back with a concussion?
How did I stay on track?
Ready, set….wait, what?
Yeah, I brought the gift of a concussion back from good old Disney. It was from a ride at Epcot. While there are MANY warnings about motion sickness, Mickey does fail to mention possibly concussion and the 2 deaths which occurred on this very ride….well played Mouse, well played. I won’t bore you with all the moanings of a concussion while on vacation, especially not when this particular blog captured my feelings almost exactly. Click the link and check it out, you’ll be glad you did….
Anyways, I am back now and almost functioning normally. There is still a bit of healing to do and I plan on avoiding this ride at all costs in the future.
Now, how did I manage to stay on track?
This part was easier and cheaper than I expected.
FIRST, I had an awesome back pack provided by 6 Pack Bags.
This bag (which my hubs sported like a real trooper) has enough space to fit ALL my food for a 12 hour day at the most MAGICAL place on Earth. FYI, you can take food into Disney, so there goes that excuse.
My meals were bland to say the least, but they did the job well. I packed plenty of tuna and salmon packets for easy travel as well as cucumbers and snap peas. I also cooked some tilapia and packed some mixed veggies too. I did enjoy a few fries on occasion and I even splurged on dessert one night. The Disney brownies were awesome, but the ice cream was far too rich and one bite was all I needed.
MOST days I actually didn’t hit all of my macros, which proved detrimental……carbs were hard as I did not pack many besides veggies. So I was low-carb livin! Sorry kids at Disney…..
My FAVE morning treat before each workout was protein coffee. I used Beverly International (got questions or need to order? HIT ME UP!) chocolate UMP with about 6 ounces coffee from the good old hotel room. This gave me the energy I needed for my workout and my next meal was PROATS….1/3 or 1/2 cup oats mixed with a scoop of whey protein and some raisins cause I’m on vacation!!!!!!
Now, if I’m honest I will let you in on the fact that I did let a few more “treats” come in after my near brush with death. Truth be told, when you have a concussion you go through a phase where you really just don’t care. Not all is lost though! I walked all day AND worked out each morning there. I had a limited but awesome hotel workout facility and made sure to get weights and cardio in each and every morning BEFORE the day of walking. Notice, walking is NOT your cardio nor is it your workout……another excuse bites the dust.
I used Tabata or HIIT style workouts to save on time and hit all the major muscle groups…..plus the pretty ones too I’ll be putting these travel friendly workout into printable forms soon!
Since I was less than 10 weeks out (and ABS are a huge problem area) I took ab progress photos to ensure I wasn’t getting too crazy.
I know it’s lame, but I’m ok with being lame as needed
I totally get why so many of us fall off the healthy living monorail when in magical places. And I do believe Disney sucked the calories out of those brownies….it is the magic kingdom people. The point is that a little preparation goes a LONG way and you can come through your vacation without feeling the need for booking a marathon to make up for nutritional sins. It’s all about the balance of things
Oh…and the bag. Grab your 6 Pack Bags asap so you’re ready for your next vacation!
Next vacation destination?
A driving trip to California!!!!! Excited to keep a live blog on what and where we eat (cause I really love food) and how I stay fit for IdeaWorld.
I hope all is going well on your side, wherever you may be
Since March is National Nutrition Month I thought we could tackle the tough call of youth nutrition.
Our youth athletes nutrition needs differ from that of us old fogies, so we need to address some common concerns and mistakes as well as some thoughtful ways to help our young athletes thrive.
Youth athletes (aged 8-18) dehydrate much faster than adults. In fact, they can dehydrate 40% faster than most adults in the same sport. So, it’s very important that we encourage our athletes to stay hydrated in a variety of ways. Here are a few suggestions:
As you can see, it’s not about the time spent practicing. The majority of youth athletes ENTER practice and games already dehydrated! If you have a young athlete in your home, the responsibility is YOURS to educate them on hydration and cut the sugar and sodas out to ensure proper mental focus and muscle repair during periods of training and playing. Encourage them to drink throughout the day and they will begin to feel and see a difference in practice.
Unfortunately, here the schools will not allow student athletes to eat prior to practice or games. Since lunch times often fall before noon and practice can extend past 6, many athletes are under nourished during game time and practice. If the school doesn’t allow it, what can a parent or guardian do? Lucky for us, we have resources to help
Many companies such as Gatorade now offer pre-game solutions. Gatorade has a carbohydrate chew that is safe for youth athletes (12 and up) and provides fast digesting carbs to fill the glycogen stores in the liver and muscles. This is precisely where we get energy. Youth can run out of these stores faster than adults simply due to the growth process. The trick with these is to remind your student to drink LOTS of water with the chew, otherwise it can upset the stomach.
A more whole foods approach can be found in certain bars.
My favorite for my guys is the Come Ready Nutrition Bar.
I’ve spoken about this bar before and truly believe in it. It has a very good nutritional profile with ingredients you recognize. The taste is far beyond other bars on the market AND if you get them from your local Costco (mine is in the Galleria area in Houston), you pay less than $1 a bar….that makes it easy to share with the whole team. Go YOU!
If Costco isn’t working for you or nowhere near you, I recommend a virtual trip to Bodybuilding.com
Now, if your athlete has an issue with gluten** you’ll be glad to know that Come Ready Nutrition now has gluten-free kids bars that can help to fuel your athlete without the fuss. Check out more on those bars HERE.
Timing is key, so I have my kids take a bar to school. Before practice they can usually eat 1/2 the bar while dressing and then they eat the other 1/2 after. During games, I take a bar and meet them at the bus. Just last week my daughter had a tennis match and the coach told her she couldn’t eat her bar on the bus, so my daughter ate it with lunch (they love the bars). SIDE NOTE: most coaches have English or Math degrees and know NOTHING about nutrition. You CAN take food to your child pre game or practice….that is YOUR right as a parent or guardian. Moving on…..that match my daughter had a very hard time focusing and her energy was all over the place. THIS week, my husband took a bar to the match and she ate it when she got off the bus….her doubles won and she had focus and energy to spare.
Hydration and nutrition play the largest role in energy output, yet we do nothing to equip our athletes for success. Give them a fighting chance to be the best they can be!
Remember, nutrition matters
**Another side note here, because as a professional I feel it must be said: IF you think your child has an issue with gluten, PLEASE have them take a simple blood test with their doctor. By preemptively pulling gluten from their diet because you read something on Google, you can actually end up doing more harm in the long run. I know gluten-free is a big deal right now…..but fat-free was big in the 80′s so please proceed with caution. Same goes for yourself. If you think you have an issue, ask for a test from your doc to confirm.
As I am getting ready for a BIG trip to Disney World (accompanied by a couple hundred high school band members and parents), I wanted to hone in on one particular downfall to many gym patrons. You may hit the gym every day and work far harder than the guy checking his Facebook status every set (HUGE pet peeve), but you aren’t seeing results. I’m going to enlighten you with a bit of science on the subject of results
Does this scenario sound familiar?
You grab your gear and head for the gym, possibly after getting the kids to school OR after a long days work. You mentally prepare, grab a locker, hook in the old headphones and head for your favorite cardio to warm up…..where you spend the next 30-60 minutes hoofing it out on the hardest setting cause you came to work! Take that Facebook guy!!!! After this, you head towards the weight machines OR maybe even some free weights. About 6 minutes into lifting you are feeling beat down. That’s the sign it’s working right? So you trudge on. You may even throw some plyometrics and jogging in place right into your workout. You are killing it today! That magazine article inspired you to get after this workout hard, but you seem to be lacking a little in strength. No worries, we can pick up lighter weight. After a beating like that, you grab your stuff from the locker room and head home or to the office where you are beat down…..but that’s how it’s supposed to feel right? When it comes time to eat, you may indulge in a slightly larger portion or maybe something a bit sweet….cause that workout was KILLER! The next day you wake to do it again and again and again.
Question: If your workouts are so epic, why do you look exactly the same?
There are 2 MAJOR things working against you here.
#1. You’re wasting your energy on cardio. Don’t roll your eyes cardio queen, pay attention. Your body is an energy store house. Energy comes from the calories you eat. Calories come from food. If you’re cranking away at the cardio for 30-60 minutes BEFORE you ever hit weights, you’ve doomed your actual body shaping. Cardio CAN help with weight loss, but not jiggle loss. Don’t like your thighs? Get off the treadmill and head to the squat rack. You need to lift heavy in order to create the tight body you covet. You need a LOT of energy to lift heavy….stop wasting it on the cardio pieces!
Am I saying cardio is bad? Of course not. We do need cardio as an integral part of training, but it shouldn’t be the proverbial cart before the horse. Strengthen your horse first. Want faster results? For a full MONTH try this:
This will enable you to utilize the proper muscles while lifting and strengthen the mind/muscle connection. Give it try. What do you have to lose?
#2. You’re not fueling post-workout.
I always find it odd that I’m the only one at the bar in the locker room mixing my shakes….while others are doing their hair
Your body needs nutrition post-workout because unless you were taking selfies, texting, or Facebooking between sets, then you worked through your fuel. Try for a 3:1 ratio of carbs to protein and keep the fats out until about an hour or 2 post-workout. This has been shown to enhance recovery, slow down muscle loss and increase the loss of body fat. If you think eating post-workout will make you gain what you just lost……you really need to look up some scientific facts about how the body works. Fueling post-workout also keeps your immune system healthy so you can continue to workout regularly.
My preferred meal after a workout is a scoop of whey protein in water and an orange. This gives me the right ratio and a double whammy with vitamins and minerals from the orange. I usually eat a larger meal about an hour later to continue recovery.
What to try this month: pack some food with you! You can keep it in your car if needed. Have some fresh fruit ready to go at home. If you need protein, you can check out some of my faves HERE. If you prefer whole foods, opt for tuna or chicken breasts so the fat stays low (higher fat post-workout slows the assimilation and absorption of proteins).
Stay with it, try something new, and go get your results!
Hey Mike! Mike, Mike, Mike!!!!!! It’s HUMP DAY!
Oh yeah, baby. Today’s workout is dedicated to your lovely humps. Whether you are building the booty of your dreams or tightening what your momma gave you, incorporate this superset focused workout once a week to see results.
Hump Day Workout:
Warm Up. I usually only hop on the cardio equipment for leg day. Warm up for 5-10 minutes.
Dumbbell Squats. Run the rack with these. Start with a heavy weight and do 10 reps, then drop weight 3 more times of 10 reps. Do a total of 4 sets.
First Super Set (perform first exercise and immediately follow with the second; rest for 30-60 seconds in between sets):
Barbell Squat. 15 reps
Pop Squat (some people call it a jump squat, but move the feet out and in). 30 seconds.
Second Super Set:
Weighted walking lunge. 40 reps (20 on each leg).
Switch lunges. 30 reps (15 on each leg)
Third Super Set:
Quad Extensions. 15 reps
Seated Hamstring Curls. 15 reps
Moving lateral squat. 30 reps
Bring a band (one that is a circle with no ends and LOTS of resistance) and perform Monster Walks for 2 minutes. Rest and then do it 2 more times.
Monster Walk: With band snug at mid calf (NOT the ankle or knee joint!), separate feet and assume squat position. Without losing your position, take large steps forward and then backward. Try to cover some ground.
If you have any legs left, hop on the stairmill for 20 minutes
Here’s to your humps!
BTW, you’re welcome that the Happy song will now be on repeat in your head all day long.
This blog was written by request What apps do I use to stay on track and what apps do I find notable for reaching health and fitness goals?
Great question! Let’s dig in shall we?
1. My Fitness Pal. Should you track your food? Only if you want to reach goals. I have been tracking food for years (and used several apps) to reach both muscle gain and fat loss goals. Once you do it for a while it does become a habit. MFP is extremely user friendly and even remembers your meals. You can save foods or entire meals if you’re like me and tend to eat the same thing over and over again. The FREE version allows you to set your macros (to a point) and set goals for yourself. Word to the wise: Don’t put your exercise in until the END of the day since MFP will recalculate your macros based on caloric burn. By the way, I don’t trust that it knows how many calories I burned….. Runner up: My Macros (GREAT for bodybuilders/competitors) and Lose It (though most is NOT free).
2. A-Note. It seems odd for a fitness post, but hang in there. I keep my to-do list on my phone because my phone is always there. A-Note allows you to keep a detailed to-do list all the way up to your goal for the whole year! Want to lose 50 pounds? Your daily to-do better be pointing you towards that goal.
3. Tabata Pro. Not all of my workouts revolve around reps and sets at the gym. I LOVE Tabata Pro (there is a free version, but not quite as good). TP allows you to set your rest, work and preparation times and you can play any playlist through the app. I don’t know about you, but I cannot workout without music….it’s physically impossible. This app is awesome for all the FREE workouts I have on the blog.
4. Inspiration: I’m not going to lie; I use Instagram for inspiration a LOT. Be careful who you follow and make sure that they are making life brighter. Pinterest is also a great source of inspiration, but be warned; it can also be a HUGE time sucker.
Hopefully, any number of these 8 apps will get you moving towards your next goal. Remember, in the digital age all the information you need is right at your fingertips….
Now I want to hear from you!
Do you use any of these apps and how do you like them?
Are there apps not mentioned that you enjoy?
Put your response in the comments below and let’s talk about it!
As always, have a healthy day