Kick in the Pants Monday: June 23, 2014

QOTD: Do you REALLY want help?

 

Fun Friday is BACK!

 

Supp Review: Vega Sport Recovery Accelerator

What’s up this Hump Day fit family?

TODAY is a supp review for Vega Sport (yes, the last one was too, get over it).

I have to admit that I have found myself quite distracted here lately as I am trying to be all Holly Homemaker :) Right now I have a HUGE chicken roasting and some rosemary bread dough rising. Yep, rosemary bread…just like the Macaroni Grill! Healthier, hopefully, but I’ll share my recipe with you soon…IF it works out.***

FOCUS!

vega recovery

Alright, the recovery accelerator. Here’s the basics on this little 90 calorie wonder:

  • All natural, plant-based ingredients (brought to you by Vega, a green company)
  • Replenishes energy and electrolytes
  • Reduces inflammation, muscle and joint pain (holla!)
  • Supports immune system function and protein synthesis
  • Reduces recovery time between training….so you can train more :)

So, what’s the big deal about recovery acceleration?

Well, if you can recovery faster and more efficiently, you’ll be able to train more effectively, thus improving your total body conditioning and overall health. So, it’s pretty important.

In the world of “low-carb”, “evil sugars”, and “demon diets” (oh, wait, those are totally real), people have forgotten one very important thing in post-training recovery: you NEED carbs!!!! I don’t mean the kind that come fried with a side of ketchup, I mean good quality, fast digesting carbs. Why? Because the most efficient way for that protein shake you’re downing post workout to actually do it’s job is if it rides the carbohydrate pony directly to the source…your muscle. It can get much plainer than that.

Recovery Accelerator helps to speed up the recovery process (thus limiting prolonged inflammation, which causes all kinds of chaos in your body) by using the carb to protein magic ratio of 3:1. This is the ratio found to work best when it comes to recovery and protein synthesis. Think of it as your magic number.

Vega Sport has packed what you need into just 90 calories, without all the additives and fillers that many other companies use. This way, you can enjoy your carbs and your protein shake too. How? Well, I normally chug the Recovery Accelerator (which is delish with some almond milk, cantaloupe and fresh mint!) directly after my workout, then chase that with a protein shake. The even cooler thing is that if you are an after-work exerciser then you can simply enjoy your recovery and head on home for dinner. There is no rule that you have to copious amounts of protein directly following a workout. So long as you have your healthy dinner within a 2 hour window after working out, your muscles will be happy.

So, hit your workouts HARD, then hit the recovery smart :)

Want some?

Check out vegasport.com OR click the link to the RIGHT ————->

Train like you mean it,

Michelle

***Bread still needs more refining. I’ll keep you posted :)

The Week in Review: #sharesomethinginspiring Challenge

Hello lovelies!

My friends over at Fit Approach asked all of the #sweatpink ambassadors to partake in a special Twitter challenge for 3 weeks: we are to share something inspiring each and every day. These can range from things that inspire us, people that inspire us and even friends who may need a little extra inspiration. In a day and age where hope and inspiration can sometimes seem far away, this challenge has created a unique opportunity for us all….

Since May 22nd, I’ve been sharing inspiration through Twitter and Instagram (hey, I’m a picture gal!) and here is what inspired me this week:

 

May 22nd:
It all began with this post here, http://michellecfitness.com/2014/05/22/things-are-changing-dont-fight-it/
It’s my way of becoming better at what I actually do AND letting go of the stress of trying to be EVERYBODY’S trainer (you know who you are people…)

May 23rd:
This was dedicated to my best friends, who help keep me real because they are not fitness world junkies :-)

embrace your body

May24th:

A post dedicated to all my girls (those I know and those I don’t) to remind us of how worry can hurt, not help.

worry

May 25th:

I shared what makes me smile…family. I have extended family that doesn’t even share my DNA, but they bring me great joy and I fight daily for them.

family smile

So, how would like to get in on this challenge?

Well, first, if you want to be inspired by me make sure you check out the weekly recap on the blog AND follow me on Twitter!

Next, share your own inspiration with the hashtag #sharesomethinginspiring and feel free to tag me in it.

Third, check out my friends at the Fit Approach for more news on real health and fitness, no fads allowed :)

Share something with me!

Michelle

Tasty Tuesday Recipe: Quest Bars :)

I love to eat! How about you? I mean, what’s the point of having food if you can’t enjoy it?

Welcome to QUEST Nutrition! Quest bars (and now pastas!) came on the scene a few years ago and dramatically changed everything. You can now #cheatclean and stay lean thanks to whole foods ingredients and bio-available protein in every bite. That means more bang for your buck. Follow Quest Nutrition on Twitter and Instagram for delicious recipes and posts on health, wellness and keeping your body its fittest year round. Flexible dieters unite! Quest Bars are totally acceptable in your “meal plan” :)

Need to stock up?

Check them out at Bodybuilding.com below!

 

Quest Bars By Quest Nutrition

Nutrition Boot Camp 101

Nutrition Boot Camp FAQ’s

Nutrition Boot Camp starts in just days! I’ve opened up a few more spots, but I am trying to keep them small so we can get to everybody’s questions. Today, I wanted to answer some questions that have come up and clear up what might be holding you back :)

  • How much time will this take?

Well, the answer is: however much you’ll give it. Bootcampers will be given exclusive information sent directly to their inbox for the subject matter we are covering that week. You can read it all right then, or put it in a folder and still have access to the knowledge well into the future. Calls are limited to 1 hour or less every Monday night and will be recorded (or at the very least, typed out) and put into an email within the following 48 hours.

  • What if I can’t make the call?

As stated above, the call will be recorded and sent. I encourage you to email questions that you have prior to any call you may miss so I can answer it for everybody. This also works if you’re just a little shy about asking questions :)

  • What is the difference between Nutrition Boot Camp and Nutrition Counseling?

Nutrition Boot Camp is a class-style environment designed to get the most education and information to a broad range of people. We will be covering basics in Nutrition Boot Camp (more in-depth boot camps will be coming soon!). Nutrition Counseling is one on one personal nutrition, tailored to meet your goals and overcome your own personal obstacles. Nutrition Boot Camp is a 6 week course. Nutrition Counseling takes 3-12 months to complete.

  • What can I expect to have covered in Nutrition Boot Camp?

Here is an overview of our 6 weeks in Nutrition Boot Camp:

  1. DIETS: They only make us fatter
  2. Eating Style vs. Diet
  3. Emotional Eating: Pitfalls and Fixes
  4. Common dis-ease nutrition fixes
  5. Why any kind of deprivation is a BAD idea
  6. Metabolic Damage: We’ll touch briefly on what it is, what causes it, how to identify it and ways to avoid it. There will be an in-depth class offered later on repairing the metabolism.
  • At the end of the day, what will I learn?

While we will al walk away with different things, here are a few I am hoping will stick:

  1. To NEVER trust a diet again…no matter who is doing it
  2. To trust that I can make the right nutrition decisions for myself (and my family)
  3. What the heck is a metabolism really?
  4. Food is fuel, but it should also be enjoyed
  5. I don’t have to live in deprivation to reach my goals
  6. How to clarify my goals and make my nutrition meet my lifestyle.

Those are the basics of what you can expect by enrolling in Nutrition Boot Camp. It’s not a boot camp about my eating style, or why you should change everything you’re doing, or meant to make you feel terrible about the way you are eating….it’s quite the opposite. We learn and then apply that knowledge to suit our lifestyles. Keep it simple people!

Sign up by clicking the NUTRITION TAB or email me: michelle@michellecfitness.com

Januray 13 2014   rockin abs

 

These pictures were taken 3 months apart and were the result of loosening up on food restriction and LESS gym time! I’m no super hero…I just like to share what I know :)

Hope to see you there,

Michelle

National Nutrition Month: The intro into the bare basics of nutrition

Need more help?

Check out the NUTRITION TAB for information on Nutrition Boot Camp and Nutrition Counseling.

Thirsty Thursday: #CHEATCLEAN Recipes

Welcome back to National Nutrition Month!

What is food if it’s not enjoyable? Well, technically it is fuel, BUT if you don’t enjoy your fuel then you’re not very likely to stick with it right?

So, today I am presenting you with 4 (yeah, I said 4!) #cheatclean recipes to keep you trim and fit, but also satisfied. :) ENJOY your food!

The common ingredients you will need for these recipes are Quest Bars and protein powder. I’ll list what I use, but I always recommend you experiment! All items can be purchased at bodybuilding.com

protein PB cup

1) #CHEATCLEAN Peanut Butter Cups

I’m a Reese’s PB Cup ADDICT! And these come pretty dang close in taste, up my protein, and don’t jack up my hormones with all the sugars. Super easy recipe:

What you will need:

Foil muffin tins and non-stick spray

1 scoop BSN Syntha 6 protein powder in Peanut Butter Cookie mixed with just enough water to make a paste

1 scoop BSN Syntha 6 protein powder in Chocolate Peanut Butter mixed with just enough water to make a paste

What to do:

LIGHTLY spray muffin tins (makes 2 big ones)

place about 1/2 chocolate pb mix into both tins

Place in freezer for about 10 minutes

Place peanut butter cookie mix on top (the whole mix between both cups)

Freeze for 10-15 minutes

Place the remaining chocolate pb mix on top and freeze until done….or in my case, until you just can’t wait any longer.

Peanut Butter yumminess for less than 6 grams of sugar! WINNING!

oreo brownie bites

 

2) #CHEATCLEAN Oreo Brownie Bites

What you will need:

1 Quest nutrition Oreo cookie bar

1 Quest nutrition brownie bar

1 thank you letter, ready to be sent to Quest Nutrition.

What to do:

Preheat oven to 350 degrees F

Place a bit of plastic wrap over a plate

Tear both bars into pieces and microwave for 20 seconds

Wrap plastic wrap around Quest bars and SMOOSH

Transfer your smoosh to a small baking dish

Bake for approximately 6 minutes

Cut into squares

Write thank you card.

 

chocolate ice cream

3) #CHEATCLEAN Chocolate Heaven Ice Cream Dream

What you will need:

An ice cream maker…seriously, they’re like $20. Go get one, I’ll wait…..

1 scoop Chocolate Shakeology (I chose this for nutrient density, YOU may use any chocolate protein powder you like….it’s not an anarchy here)

1 scoop Syntha 6 protein in Peanut Butter Cookie

1 spoon natural peanut or almond butter (um, I use BIG spoons for this, but feel free to use a tablespoon)

6 oz unsweetened almond milk

1 zucchini, peeled and chopped (don’t wrinkle your nose at me! just do it…)

What to do:

Put it all into the blender, put the lid on  (DUH) and let it rip!

Pour into ice cream maker

Try not to look too desperate as you stalk ice cream make for the next 10-15 minutes

Enjoy :)

BTW: If you’re totally against modern technology and refuse to purchase an ice cream maker….place in container and freeze for 1-2 hours.

peanut butter stuffed cookie

4) #CHEATCLEAN Peanut Butter Cup Stuffed Chocolate Chip Cookie (OH….YEAH)

Um, words cannot express how deliciously delightful these are….do NOT share. I warned you :) If you share people will always be at your house…it’s dreadful.

What you will need:

1 Quest Nutrition Chocolate Chip Cookie Bar

1 Quest Nutrition Cravings Peanut Butter Cups Pack (you’ll use 1. feel free to nibble on the other, OR you can make a cookie for a very dear loved one)

an oven…

A phone! So you can take a pic of your cookie and a pic of your hot body and say “HA!” cause you have totally figured it out…

What to do:

Preheat oven to 350 degrees F

SMOOSH halves of the Quest cookie bar and place one on lightly sprayed cookie sheet

Place a peanut butter cup in the middle

Place other SMOOSHED half on top and close up the sides as best you can.

EAT any chocolate pieces that fall off…

Bake for 3-5 minutes

Find a dark corner to indulge your taste buds and have a little party all to yourself…cause we don’t share these.

 

There you have it. 4 awesome recipes that will revolutionize the way you see “diets”. I hate diets. I spit on them…but not after I’ve eaten a cookie cause I don’t waste that stuff.

Open your mind, realize that you are full of AWESOME potential just as you are RIGHT NOW. You don’t need to lose weight or get swole to live to your fullness…start now and it will come. #youareenough

Grace, peace, chocolate and a few lunges,

Michelle

rockin abs

Want abs like these? Head over to the NUTRITION tab to see how you can get in on Nutrition Boot Camp OR personalized nutrition counseling. Have your treats…gain results!

 

National Nutrition Month: Super Easy Mexican Chicken

This is a throw and go crock pot recipe. If you don’t have a crock pot GO GET ONE (really, it’s like a $20 investment).

INGREDIENTS:

2 pounds boneless, skinless chicken breasts

2 cans black beans, rinsed and drained (I use organic, but that’s a personal call for you)

3/4 cup low sodium salsa (you can make it fresh, but that would take more than 10 minutes)

onion powder

Ms. Dash seasoning of choice

1 pablano pepper (seeded and chopped)

Handful of cilantro (I chop mine roughly)

6 corn tortillas, sliced or chopped or just torn up

black pepper

1 can low-sodium non-GMO corn kernels (or you can strip them off the cob in like 2 minutes or less)

DIRECTIONS:

Cut chicken into chunks…throw EVERYTHING in the crock pot (no water please). Turn on high and go workout for a while :)

If you’re going to be gone ALL DAY, turn to 300 degrees and let it cook SLOW.

BOOM!

That’s it. Easy as can be and the family LOVED it. Leftovers keep great (always a plus for working moms). I serve with side salad just because it makes me feel good about myself :)

mexican chicken