Today's workout included the follwoing:
Squat- 95lbs
Deadlift-105 lbs
Bench- 65 lbs
The squat is getting very heavy. Let me explain this squat ladies. This is not your wimpy squat. This is your squat that requires depth and good form for great results. The weight is getting heavy so starting Friday I am going to use microplates to up the weight 2.5 pound jumps rather then 5 lb jumps. I feel that I will get better form and more solid squats. My bench was awesome. I was able to focus and fully put up the 65 with no problem for 3 sets of 5. My deadlift is getting heavy as I am trying to still get the form down. Deadlifting is not the prettiest thing but you can make it cute. You get to wear high socks so it doesn't rip open your shins or knees. These will be my next purchase!
Day 6 Keto- Today's meals were 3 egg muffins, coffee, 4 deviled eggs, 3 slices of cheese, chicken breast, and cheeseburger with mushrooms.
How do I feel? Numb. I feel like my body is now running off whatever it has left to run off. What I would do for a muffin, cereal, cottage cheese, anything with carbs! 4 MORE DAYS of this suffering and then it is CBL time.. Oh, ya wanna know what that is huh? Well.. stay tuned!
Today is day 6 of Keto. I have became a bit "fancy" with the recipes for this diet because quite frankly, I can't sit and binge on just meat. I also can only eat so many eggs throughout the day and in the morning I know alot of us don't have the time to make breakfast. When I lived in NJ I would stop by Dunkin Donuts 4-5 times a week! Not only does that empty your wallet but it packs on the pounds for sure. I made these egg muffins so in the morning before I go to my job, I pop these suckers in the microwave for 10 seconds, pour my coffee in my thermos and wa la, I got my breakfast on the run. I guess it's a Jersey thing eating on the run because here in Texas people definitely sit down to enjoy their meals. Back to the food.. So here's a quick run down on my egg muffins.
12 eggs
splash of milk
whatever ingredients you want in this muffin ( I used cheese, bacon and onion)
Preheat oven to 350.Whisk all the eggs, milk, and whatever ingredients you want in a bowl. Using a 12 hole muffin pan, pour mixture into the muffin holders 3/4 full because they will rise! Bake for 25 minutes.
Eat them then or reheat them and they are great, especially on the go!
Today I bought a food processor. My life has officially changed for the better.
For dinner tonight I came up with a healthy, yet flavorful turkey burger recipe. So many times I have made turkey burgers only to throw them away when they were done cooking because they lacked flavor and everything else that I needed in a dinner. I am sure most of you can relate when it comes to turkey burgers. Well fear no more, I am here to give you a delish dish!
Since I am on the Keto Diet, I am not allowed to have many carbs. Yes, yes avocado has carbs I know, but they are low carb. Avocados have high fat and are healthy for you. Bacon is high fat and protein and turkey burgers are high in protein. Hence, my Keto meal for the night. There is NO BUN. I repeat, NO BREAD.
Avocado, Bacon, Onion Turkey Burger:
1 lb turkey ground meat
1 sweet onion
3 strips cooked, crisp, drained bacon
3 avocados
salt and pepper to taste
Lettuce cups
Using a food processor, throw in the onion, bacon, and 2 avocados. Blend all together. If you don't have a processor, don't disregard this post. You can chop everything and mash the avocado. Then mix it all together. Whatever or however you choose to do this, then add this mix to the ground turkey. Mix and fold all ingredients. Put on hot grill or pan. They will be mushy but if you keep the heat on medium they will firm and not burn. Turn until each side is browned. Flip easily so they don't fall apart. You aren't using any bread crumbs or eggs to keep them together, only the avocado.
After you are done cooking the turkey burger, mash or blend the last avocado for the "dressing" for the turkey burger. Using the lettuce cups, put the turkey burger in the lettuce and cover with avocado! Now enjoy!
Brought to you by Chocolate Covered Katie. I must say, this girl is a genius. Us women always have a sweet tooth and this girl gets it done just right.
Cake Batter Cookie Dough Dip
(can be gluten-free)
Recipe found here: Recipes with Beans.
1 1/2 cups chickpeas or white beans (1 can) (250g after draining)
3 tbsp cashew butter or a butter-type spread like Earth Balance (See nutrition link below, for all substitution notes on this recipe) (43g)
1 tbsp applesauce (or omit and increase cashew butter to 1/4c) (15g)
2 1/2 tsp pure vanilla extract
1/8 tsp baking soda (to everyone who’s been asking: this is for flavor)
heaping 1/8 tsp salt
3/4 cup xylitol or sugar (or coconut sugar or evaporated cane juice) (160g)
1/4 tsp butter extract (adds a cake-batter flavor, but you can omit) (It is vegan.)
1/4 cup quick oats (20g) (or ground flax or rolled oats, or even 1/4c cake mix)
optional: sprinkles!
Drain and rinse beans very well. Blend all ingredients in a food processor (not a blender) until very, very smooth. (If you must use a blender, please read my notes in the “nutrition info” link below, before attempting.) Dip apple slices or crackers or pretzels, spread on a banana or toast or pancakes or cookies, or eat with a spoon!
Nutritional Info:
Calories: 30
Fat: 1g
Carbs: 7g
Protein: .5g
Fiber: .5g
WW points (new system): 1
The total recipe yields about 500g (or 33 tablespoons). Above info is based on each tablespoon, but that doesn’t mean you can’t eat more. An entire 1/2 cup of this dip is just 240 calories, with 4 grams each of protein and fiber!
Good morning mindful, fit, healthy, strong women! It's Sunday morning! Put down that Sunday paper and turn to P.M.S... good decision . It is Sunday morning which usually means a couple of things. Some wake up and say " Let's go to breakfast!" or " I am going to make breakfast!"
Let me educate you on some breakfast foods. Let's take a pretend trip to Perkins Family Restaurant. This is like any other breakfast joint, so these nutritional facts are comparable to others such as Dennys, Cracker Barrel, diners, and others. You walk in, get seated. MMMM coffee is usually your first thought.
A typical breakfast at Perkins consist of eggs. Then you get a choice of pancakes, toast or a muffin. All carbs.
You then get a choice of potatoes or hash browns. More carbs.
Customer: " I would like the Everything Omelet with breakfast potatoes and pancakes."
Let's Calculate.
Calories: 1,053 g
Total Fat: 49.1 g
Carbs: 103 g
Protein: 36 g
This is what your typical breakfast out at a restaurant looks like. Now this is not including any beverages, butters, or jams you are adding to your breakfast.
Let's compare this to another breakfast that is nutritious.
4 scrambled eggs:
Calories
294
Fat
19.88g
Carbs
1.54g
Protein
25.16g
3 slices bacon:
Calories
126
Fat
9.55g
Carbs
0.36g
Protein
9.09g
You eat this and I promise you that you will not feel like crap and bloated after. This consist of no potatoes. Why do you need all that extra starch when you have so much protein packed items?
Take time for yourself today. Relax, go for a walk, or do something you enjoy. Most of all, make healthy decisions and train if it's your training day but most of all, give it all ya got!
So I have began the Ketosis Diet. It has been 4 days.
Ketosis - a state of elevated levels of ketone bodies in the body.[1] It is almost always generalized throughout the body, with hyperketonemia, that is, an elevated level of ketone bodies in the blood. Ketone bodies are formed by ketogenesis when the liver glycogen stores are depleted. The ketone bodies acetoacetate and β-hydroxybutyrate are used for energy. ( Wikipedia.com)
Now for some English. Ketosis is eating high protein and low carb or no carb.
I am doing a 10 day Keto Diet to work my way to Carb Back Loading which I will cover in another blog post.
I am currently on day 4 of Keto. I am not going to lie, it is one of the hardest things I have ever done in my life. I am a true carb junkie! I love breads, bananas, cottage chesse and junk food. I slowly took everything out of my diet but toast and cottage cheese and then when it became Keto time, it was only protein. So far this has been my effects of Keto:
Day 1-
Breakfast- 4 eggs
Lunch- Chicken breast
Dinner- Steak with Zuchini
Today was the beginning of the Keto Diet. I was able to get through it but towards the end of the day I wanted to eat something carby, so I went to bed instead.
Day 2-
Breakfast- 4 eggs and 1/4 cup bacon
Lunch- Chicken breast
Dinner- 3 eggs and bacon
Today was a much harder day. I had a headache through the day but knew it was just my body adjusting to diet. I tried eating chicken burgers wrapped in lettuce for dinner but the recipe did not turn out any good and I just threw them away. I felt annoyed, hungry, and frustrated. This is why I had eggs again for dinner.
Day 3
Breakfast- 4 eggs
Lunch- Chicken Breast
Dinner- Beef stir fry with zuchini, peppers and onions and fried egg
Today I woke up with a headache. I knew it was my body still adjusting. After breakfast my headache went away. My body is starting to adjust to this diet and it is not as hard as day 1. I know I just need to continue and get through the next couple of days.
Day 4
Breakfast- 4 eggs and bacon
Lunch- Chicken breast
snack- cheese
Dinner- chicken leg, 4 deviled eggs and cheese
Today I woke up with no headache but yesterday and today had a metal taste in my mouth. This is because of my body going through the Keto stages. I understand that and I can deal with it knowing what it is. Today I expanded my horizons with the recipes because I am tired of just meat and still have 6 more days of Keto. I made deviled eggs for Keto as follows:
12 eggs
4 teasponns of Dijon mustard
salt and pepper
Paprika on top
The yolk mix was a tad dry due to using NO MAYO because that is not Keto worthy. I put a splash of water in the mix to make it moist and put it back into the egg white to sprinkle paprika on top of the eggs. This was a fully Keto and delicious meal! Cheese is also Keto because it had less then a carb in every piece. I got the individually packaged Land Olakes cheddar cheese. Delicious.
Experts have said that day 1-4 are the hardest. Well, I have succeeded! So now, 6 more days of Keto.
My log for this week is as follows. I will be updating this after every workout so that you can see what progress I have made and that it is possible.
Monday 8/13-
Squat - 85 lbs x 3 sets of 5
Press- 55 lbs x 2 sets of 5
Deadlift- 75 lbs x 5 reps
Wed 8/15- Light day
Squat- 65 lbs x 3 sets of 5
Bench- 65 lbs x 3 sets of 5
Deadlift- 65 lbs x 5 reps
Fri 8/17
Squat- 90 lbs x 3 sets of 5
Press- 60 X 2 sets of 5
Deadlift- 100lbs X 5
I have made a great improvement on my squat form from when I started 2 weeks ago. I was falling forward alot and not getting enough depth but now that I have been working on my form my squats seem to be better feeling as I am doing them and the next day I can definitely feel them! My butt is in better shape ( literally). It has better shape. It was sagging and now it is more perky... if you will. To the girls to have huge butts, hey squats do work, so do them. I used to think that squatting would make my butt bigger and girls with "whootys" ( term for white girls with big booty's) know they don't want to do anything that will make their butt larger! In fact, shorts are fitting better now and I have more room in the trunk.
<p>Today the girls I nanny for wanted Arbys for lunch. After having Chik Fil A and ice cream yesterday I tried to steer them to fruit selection rather fries. Fail. They both order chicken tenders, fries and it comes with a cookie. They wash it down with a sugary drink. I look around. No ones ass fits in a chair here.. The skinniest guy of them all is wiping off his sandwich. Probalby all the nasty sauce they throw on. He looks in disgust as everyone else is content eating their 1400 calorie lunch. One of the girls says she's done eating. She wants her cookie. I tell her to finish her chicken tenders before she goes for her cookie. Am i making her slam down extra calories she doesn't need to move onto her dessert or am i teaching her to eat her lunch before dessert.. Either way ,basic principles of eating is started at a young age. Im the adult. I shouldve told them fruit it was but Im just a nanny.
Get to know your food. 6 MUST SEE health documentaries to change your outlook and your life.
1. Food Inc.
"You May Never Look At Dinner The Same Way”
This is the first movie that I recommend people to see, when getting to know
better the real story behind their food. This documentary was released in 2009
and gives a wonderful breakdown of where our food really comes from.
This movie is highly educational and empowering. I would recommend it for
families to watch with children as young as in the early teens to empower them
as well, as this is part of their future too.
It gives you a look at all the foundations of where your food came from, how
it was grown, prepared and what the cost of that food really was. This movie
brilliantly covers what each of us should know today as an informed citizen, and
respected human being. Your health, your family’s health, your money, our
environment and the future economy depends on it.
It can be purchased from Amazon.com for just under $10 here: Food, Inc.. You can watch the trailer
below:
2. Fresh
I recommend seeing this after Food Inc. as both of these movies really
complement each other well. They talk about the same issues of where our food
really comes from and at what price to our health and our environment.
Fresh was released in 2009. Fresh will move you on many levels, including
emotionally, morally, ethically and intellectually. Our present eating habits
just don’t make sense any more for many reasons.
Like Food Inc., this movie is a wake up call to each of us to examine what we
eat, where our health, environment and farmers are concerned. Unlike Food Inc.,
this movie is coming at the same topic, but from more of a perspective of a new
vision and movement to make a change in our paradigms and habits for our future.
It is suitable for most of the whole family from early teens on.
3.The Future Of Food
After you see the introductions to what the major issues with our food are
today, I recommend seeing The Future of Food next. This documentary continues
the theme of educating and empowering us, but now focuses solely on genetically
modified food.
This movie was released in 2007 and is remarkable at showing us the detailed
side of the genetically modified food industry. You will see it all, from the
farm to the corporation to the store and finally your plate.
The Future of Food is suitable for younger audiences, but being a documentary
covering a more of a serious topic, may not be fully understood by younger
children or hold their attention.
This movie offers an in-depth investigation into the disturbing truth behind
the unlabeled, patented, genetically engineered foods that have quietly filled
U.S. grocery store shelves for the past decade. In fact it explains the whole
concept of genetically modified food in common terms so that everyone
understands what they are getting into consuming or promoting such products. You
may laugh at times, you may even cry at times, and you will no doubt feel
disbelief when you learn about our judicial and political systems when it comes
to protecting us – the consumer and citizen.
4. Fast Food Nation
This is the another movie that I recommend people to see, when getting to
know the real story behind their food. Fast Food Nation gets more specific and
focuses on a particular part of the food industry – the fast food and meat
industry.
This movie was released in 2006 and is not quite a documentary, but
classified as a drama and stars various well known actors. The characters are
fictional, but the story is real – all too real in fact. It happens every
day.
Fast Food nation may not be as educational as Food Inc. or the others above,
but in many ways it is more graphic at showing us the truth. It is rated R for
coarse language and other material that may not be suitable for viewers under
18.
This movie won’t have you excited for more, or necessarily always
entertained, but it will show you the unspoken and often unknown dark side of
the most popular “North American” meal – the burger and the corporations that
make it thrive. In a theatrical way it exposes and really makes us consider what
is going on behind the closed doors of the places that bring to us our food.
It will make you morally consider what you are going to choose to support
from that moment on where certain food choices are concerned.
6. Processed People
“The Antidote To America’s Toxic Lifestyle”
Once you have seen at least some of the above mentioned movies, I recommend
seeing Processed People. This is a fantastic documentary that is really well put
together and entertaining enough even for young teens. This movie tells it like
it is when it comes to our food and our health status today.
This movie was released in 2008 and is a phenomenal resource to have at home
and watch as often as you need to hear the message that is offers. Processed
People makes us confront the real truth behind what we are eating and how to get
back to our natural state of perfect health.
It features various world renowned authors, teachers and doctors today,
including the wonderful Dr. Joel Fuhrman. It guides us through the topics by
asking us a series of questions we need to consider and ask ourselves. It starts
with the question of “Why are we so fat?” and finishes off with the question
“What happens if we don’t change?”
It will make you seriously consider your habits and the future of your health
and your life.
7. A Delicate Balance
“You never know what you’ve got…till it’s gone.”
Finally I save the best for last. A Delicate Balance is an extremely
important and powerful movie, but what it presents, many people are not ready to
hear or accept. This is why I recommend seeing this movie last. Once you have
seen all of the above food documentaries, you should be open enough to accept
and embrace this documentary.
This movie was released in 2008 and is just plain and simple mind blowing! It
covers the aspect of our food and what we eat from mostly a health point of view
and finishes off with the environmental impact. The message is strong and real,
and will really make you consider what and where you priorities lie.
A Delicate Balance will be most embraced by people who are serious about
their health and ready to make changes and move into a healthier lifestyle for
themselves, their families and the planet. I suspect a lot of what the movie
presents will be very new and extremely shocking to most of you out there, but
that is why I recommend it to open up your mind and heart. It may just save your
health, if not your life.
All of videos can be purchased off of Amazon.com for fairly cheap. Educate yourself and spread the word.
That's right, day 1 on the left. After 180 days on the right. Think about this next time you pull into a fast food place.
So living in Texas now, for almost 2 weeks, I really do love it out here. I enjoy the people, the atmosphere and even though I live in the "city" it is nothing like the city in NJ or NYC. That's for sure. It doesn't have hotdog stands on corners, those hotdogs we all grow to love and the NJ people know exactly what I am talking about. It doesn't have busses or trains or people busily walking down the streets to get somewhere. This city is very different.No wonder San Antonio is the #1 fattest city in the USA.
I did research and just in San Antonio alone, there are 874 fast food places. San Antonio is 412 sq miles. This is an average of 2 fast food chains for every square mile!! This consist of Chik Fil A, McDonalds, Taco Places, Mexican places, Sonic, Wendys, Whataburger, Jack in the Box as well as many, many others.
It is a big change for me, for sure, when it comes to eating here. In Nj I worked as a nanny for a very pretentious family. On the outside this family was so put together, the kids were so put together and knew manners like no other kid I knew. They were a wealthy, yuppie family who had money. Well, on the inside is another story... a whole nother' blog for sure.. but one thing they did know how to do was feed their kids right. The little boy was to eat a healthy hot breakfast. The baby was to only eat organic baby food. Alot of people will say that baby food is just baby food but that is not true. The processed garbage they put in baby food now is unreal. Organically it is healthier for the baby. It is like comparing Capri Suns to organic juice. Tomatoe, tomato...its your choice but do some research guys. Ok back to my story. These kids knew the differences between good food and bad food. They had choices in the pantry, but healthy choices. They only got sweets as rewards for good behavior.
I now work for a family with two girls temporarily, in San Antonio, who can eat whatever they choose. Now, alot of people start to discriminate and say that people who don't have money tend to eat crappier foods. This isn't true. It is people who have poor parenting skills and after so many kids, they give up. These were the actual words by the mother at the interview when I asked about their earting habits and tv time each day. It shocked me because this family has money. They have the means to eat anything they choose, yet they choose garbage. Why? Laziness. They want to be able to go to places where they can let their kids run a muck without having to watch them. Exmaple: Chik Fil A. They have not only cheap, yummy greasy food for all the little demons to enjoy but also a play pit! So after your done eating this greasy, starchy, saucy food, you get to go run around in this play area to either burn it off or barf it up. Either way, what are the parents doing? Probalby enjoying the rest of their sweet tea in their extra large cups or partaking in the sundae ( yes, now fast food also has a desert menu) they decided to order while their kids are killing eachother in the ball pit. Either way, the parents are happy and the kids are happy and everyone goes home with a full stomach.
As a nanny, I get to watch what they eat and where we go. The other day was a treat to go to the movies. Now, I am not sure if you know how this works but it is a pretty sweet deal. You choose what you want to do with the kids, depending on the family. In NJ I got to sit in the house with a baby and toddler, eat organic but I also got to watch paint dry on the walls. Here, the family gives you an allowance to do as you wish. So the movies it was! The girls asked if they could get a snack, well what kind of nanny would I be if I said no? So, sure. Lets get popcorn. We order a popcorn to share and in these movies you have waiters. You don't even need to get your huge ass up to get popcorn, they bring it to you. Here is the actual size of the popcorn we recieved for a "small". Notice the movie screen behind it. Thats a movie screeen, not a TV.
Those are napkins next to it. They serve them in huge bowls and now paper bags. The girls ate this and two candy snacks. They then went home and had brownie, ice cream, and a bag of pretzels. These girls are not at all large in anyway but the eating habits here in San Antonio are different then in NJ for sure.
I have yet to see a juice store, a health food store or markets actually since being here. It is kind of sad. Maybe my next plan will be to do juice stands, but thats also another blog topic.
I went to the grocery store yesterday and the only thing I saw in the cooler was this.
Whats missing in this cooler? It is an average of 102 degrees everyday in San Antonio right now. WATER. THIS IS NO WATER IN THIS COOLER. NONE. These are all sugar drinks. Pure sugar. Not even anything diet ( not saying diet is good for you) but it doesnt even give you the choice to try and drink water. You want water? You got to get out of line and go to the water aisle for that. Who wants to do that? MMMMM nice refreshing blue drink. Just want I want on a 102 degree day.
Imagine sitting in a gym working out with nothing to listen to.. awkward and not motivational at all. Ok, now imagine working out with some " Call Me Maybe" on.. just joking. Listening to some metal or pop can definitely get your blood pumping and your heart beating. Here's some help for you women who want a variety of music. It's easy. Copy and paste the links. Find a playlist. Work your ass out.
If you have your phone and can download apps, I HIGHLY recommend 8tracks. This app will keep you going! Go to search and type in whatever your heart desires. It can just be "workout" or "fitness" and an already made playlists will appear from you to choose from. You can also use this for meditation or yoga. type in whatever mood you are in and boom, you got a playlist for you to get a great workout. http://8tracks.com/
Another great site is Pandora, as most of us already know. Lately, I have been noticing they have been playing alot of commercials so if you would not want that garbage, go to 8Tracks. Pandora offers stations that play "like" music. If you type in "Rage Against the Machine" then songs like Rage will appear on the list .www.pandora.com
Another great site is Last FM. This sit records what you have listened to from these players and will record them into your very own playlist to play back at any time you choose. If you find a playlist that you specifically love to a conditioning workout or a squat workout, then you can have it made from the site. http://www.last.fm/
I have recently moved to Texas. My tranformation of my life has begun. This means new job, new friends, new places to get lost, and mostly, a new body. Everyday I will post my workout for the day. First, I would like to show you all some photos of my yo yo dieting so we all understand that this is real, real me, and really happens. This is all within a 3 year period span.
First year of college. I am the second to last girl with blonde hair on the right. Weight: 173 lbs
Second year of college, first girl.Weight: 189lbs
Third year college. Last girl. Weight: 179 lbs
Fourth year. On right. Weight: 215lbs.
So, as you can see, weight does vary. Especially in college. All that beer, pizza, and late night partying really does add up.
Middle school... Middle school is a hard time for many teenagers. Your not to sure of yourself, growing into an adult, crush on a cute guy, going through puberity and you're trying to find yourself in this world..hell, some of us are still trying to find ourselves in this world. One thing that will stick out of anyones memory is how they felt about themself during that time... we all look back at pictures of ourself and think gosh.. what was I wearing? We comment on our hair or how young we looked, mostly commenting on how skinny we were during that time in our young lives. Well, not me. Yes, I was of an athletic build, had pimples, was ackward and tried to fit in, but mostly I was of an ackward build. I was taller then most girls in our grade, had a wide set of hips, firm but larger butt, and actual boobs.
Mind you, I grew up in a town where most of the girls were smaller, had nice clothes, and looked very cute and small. They could fit into a size 0 jean and SM shirt. There I was heading down the hallway with nicknames such as BigBird and DumpTruck. I wanted to do something about this to tone myself and make myself not live up to those names. I took it upon myself to play basketball, play track and field, and do cheerleading all through middle and high school. I wanted to keep in shape and be in with the cool kids. After being sports oriented and making more friends, the nicknames soon wore off, but the scars of it did not.
I've struggled with my weight all through high school and especially college. I did everything I could to keep it off but in college, we all know the Fresh Fifteen catches up to your ass, literally. I have been a yo-yo dieter, have been a major fat ass but also the thinnest Ive ever been. Through all of this up and down weight, taking weight loss supplements, trainers, and alot of money in health aids, I have realized one thing. Eating right and exercising rise above it all.
Are you tired of seeing the same old skinny ass girls in magazines and on the internet tell you what to eat and how to exercise? You want to look like that girl? Lets me real girls, you wont. I can tell you that you will look like the better you. The more healthy, fit , toned, you with real results. So, I put this out there as my daily log. To be confident and show girls, real girls like me, what it takes to eat, train, and be the new you! Follow me for inspiration, my training log, photos and other REAL stories of girls who have trained or training, their success stories and the food they eat. I want to show you what inspires me,what it takes to train and show results, what I wear, and who inspires me to eat healthy everyday. I will promote the best I know to promote the new, best you.
