Thirsty Thursday! PROTEIN

Some like it hot and some like it cold, but when it comes to protein there is no need to let it get old….did you see what I did there? So full of talent ;)

Adding protein into your diet in the form of powder is one of the most efficient ways to get the protein your muscles need without all the excess fat and calories. However, a scoop of protein in water can get a little boring. HERE are my 2 latest obsessions to go with whatever mood you may be in today:

Protein Coffee:

I could drink this ALL day as it makes my coffee super creamy. Plus, I don’t need to use any sweetener or cream (yeah, I dig that stuff) and it tastes better than any Starbucks. AND…it’s super simple.

Brew 1 cup coffee of choice and pour into shaker cup

Add in 1 scoop whey protein of choice (I am actually OBSESSED with BSN Syntha-6 blend in chocolate peanut butter right now)

Shake the heck out of it

Pour back into your mug and add a little hot water

Sip while reading up on the latest research! Oh, wait that may just be me…sip while doing what you do best!

Protein Ice Cream Dream:

This is great for post-workout on a super hot day, OR for you weirdos who enjoy ice cream on cold nights :)

6 oz low-sugar almond milk

4 oz non-fat Greek yogurt

1 scoop casein protein (again, I am obsessed with BSN Syntha-6 blend in peanut butter cookie for this one)

1 tablespoon all natural peanut or almond butter

1 zucchini, peeled and chopped (yeah, just do it)

Mix it all in a blender

Transfer to your ice cream machine and let it whirl around for about 15 minutes.

Don’t have an ice cream machine?

Place it in a tight closing container and put it in the freezer for a couple of hours.

YUM! BTW, this is 2 servings….or 1 on leg day :)

So, there’s 2 ways to get your muscle on without the BULK you don’t want. Remember, eat clean, keep your proteins lean, and train mean….then return the favor by being kind to others!

Peace, Love and Lunges,

Michelle

After 2

Welcome 2014

 

After 1

Hello Fit PEEPS! Welcome to 2014!

This is it right? This is the year that it will happen. What adventures have you planned? And are you ready for them? I’m going to take you on my very own adventure once a week. Each week you’ll be able to follow my journey to the big stage in Figure Competition and I’ll be giving you an unfiltered view of the prep work. So, let’s get started :)

Last night I met with my Figure Coach, the gorgeous Brandi from Metroflex in Houston (I recommend them if you’re in Houston or Plano!). Before I move on, I know the question of “Um, you’re a trainer why did you hire somebody?” might be on your mind. The answer is pretty simple: I wanted somebody with this particular specialty AND hiring somebody with the industry know-how to make some changes in my body. Sometimes, even the smallest of changes in your training and nutrition will yield BIG results.

OK, so I was thrilled to discover that my body type will work well for Figure :) with a few adjustments. I have about 18 weeks before my show in May and we laid out the game plan. I ordered my meal plan since we all know by now that the food is EVERYTHING! I’ll be eating 6-7 meals per day and ingesting 2 gallons of water as well. My meal plan will actually be tailored to my blood type (research shows this to be a great way to lean out safely), and it will be gluten-free. Why gluten-free? Again, it boils down to research. Gluten can promote inflammation and since I struggle with that already and I am a woman, it will be beneficial for me to give it up. I also plan to drop ALL sugar, even the healthy alternatives of Stevia and Xylitol. Why? RESEARCH! Do you see a trend here? By dropping all sugar my body will eventually stop craving it which will make prep a little easier.

Training wise I will be focusing on building my shoulders and back while conditioning the rest of my body (especially legs). This means my workout split will change as I will have 2 heavy shoulder days per week and 1 heavy back day (these can change as we progress) along with fasted cardio and conditioning for the whole body. May sound like a lot, BUT I am in a position to take the slow and steady route and make sure I stay safe and injury free :) .

So, prep has already begun! I woke up this morning and did some fasted cardio + conditioning in the form of kickboxing (MY FAVE: Turbo 55), have refueled and am planning a great family day. My journal is already inked with supplements, workout, and food intake. I plan on earning every step and coming home with some bling to display :) My first NPC seminar is THIS weekend in Plano, TX. We’re picking up a new dog, so it all works out. AND my Musclemania seminar is the 25th of this month at Metroflex (seriously, check them out!).

Wish me luck and stay healthy in 2014 y’all! Train hard!

Michelle