Wednesday, October 31, 2012

No excuses even if its Halloween!

I passed out candy, I did not eat it. I was even given See's Candy by my instructor and gave them away to my girlies. ( I ate veggies while they consumed chocolates-Will power!)
1. Egg white oats with slice WW banana bread
2. Carrots
3. Chicken, veggies, brussel sprouts, apple.
4. Nonfat cappuccino, brussel sprouts (preworkout)
5. Same as 3
6. Cottage cheese mixed with cocoa powder and topped with coconut butter, Raw crackers, and cocoa nibs. Slice of WW banana bread and Davids Skinny Tea.

Today was arms and cardio (stairmaster). Felt horrible at my workout-felt like I was going to puke up my brussel sprouts. :/

Anyways hope everyone still made it to the gym and ate clean!
Happy Halloween!!!

Tuesday, October 30, 2012

Rise And Grind (at the buttcrack of dawn)

Today I got a early start at the gym-630! And I loved it! I was so full of energy, i love the darkness and watching the sun creep in and the feeling of me working out while most pple are asleep in bed is a pretty rad feeling. There are not many pple there that early so I can really focus on myself.
Quads & calfs were on the schedule before I had to be at my Mental Health Orientation for Nursing School so I had to be dressed and out of the gym by 840.
Killed legs with lifting heavy! I could feel my muscle fiber tearing it was that sweet!
1. Egg white oats and slice of WW banana nut bread.
2. 2 Rice cakes, banana, 2 egg whites
3. Chicken, sweet potato, brussel sprouts.
4. Apple
5. Homemade minestrone soup and slice of WW banana bread
6. Cottage cheese, slice of WW banana bread. Peppermint Tea
(Yes I love my bananas bread-I was taking advantage of my high carb day!)
*Also I drink freshly brewed Green Tea ALL day long! I use one tea bag and constantly refill my bottle.

Went to my local Health Food Store today, Sprouts, and got me some more Liquid Stevia...vanilla and chocolate! The choc smells amazing! So excited to try out! Any ideas on how to use the choc???

Monday, October 29, 2012

GIANTS!!!-World Series Champs!

Man last night I could not have been happier to watch my men win! So exciting!
Today I woke up and got decked out in Giants gear for the gym and for class.
Bi's & Tri's followed with quick 3 mile run
Some moves I did:
-curls, hammer curls, out curls, concentration curls, cable curls, cable push down, cable pulls, tri dips, tri extension, tri push-ups, tri push backs...
Fast 3 miler at speed 8 then finished with sprints at speed 10.

1. Egg white oats (really a mug cake)
2. Egg whites, small banana (postworkout)
3. Power bowl of raw veggies, black beans, hummus, and rooster sauce/sriracha (which I totally spelled out SF Giants on top!)
4. Nuked apple topped with cinnamon, plain nonfat Greek yogurt and Raw crackers along with David's 'The Secret Weapon' Tea
5. Slice WW banana bread
6. Chicken, brussel sprouts, and sweet potato.

Been receiving so many kind words on my progress and I love seriously love my IG Fit family!!! Wish I could meet everyone; I consider them my friends even thousands of miles away.

Saturday, October 27, 2012

Consistency gets you to your goal.
I keep this in mind everyday when I see my bod and see what I want my bod to look like/or get to. I know it'll take time and being consistent with my hard workouts and clean eats. Sometimes I just wish I could snap my finger and have Bella Falconi's body; not possible but in time it can be. She is a perfect person to look up to-she used to be overweight and she I seriously ripped and a true athlete.
Sometimes we athletes have our bad days when we feel like screaming for the pressure we have and put on ourselves; yes I have them but I have to look at how far I've come and know that i will continue to make progress.
Well enough of that.
Today was back, bi, abs and cardio. I did simple but heavy exercises that ripped my muscles! Cardio was fan-crappin-tastic:::stairmaster with a weighted pack (25lbs worth of weight plates) with a thick bulky sweatshirt on. Man I was drenched and hurtin! Super killer workout for your legs. I did al variations on it too-normal, side, backwards, side ways, on toes, wide, crossover, toes out, toes I did a randomness. Then I kept my pack on and busted out some planks and push-ups. Loved it!
Egg white oats blended with berries.
Greek yogurt with mini banana.
Power bowl of hickey, bell peppers, sugar snap peas, spinach, brushetta, avocado.
Chicken breast and shrimp.
Nuked apples topped with cottage cheese, ricotta cheese, Raw granola and slice of WW banana bread.
Greek yogurt with carob chips, coconut butter, and Raw crackers.
Raw protein bar.

P.s... GO GIANTS!!! I love my G-Men!

Friday, October 26, 2012

Extremity Day!

That's nursing lingo for Leg Day-hammies and buttocks! Har to say I was not all there today at my 2nd home-felt sore and tight. Bummed but hey can't be a gnarly beast everyday. Your body will have its ups and downs, highs and lows, ons and offs. Best thing?... Listen to your body! So I went with lighter weights and completed my workout with what energy I had.
My eats:
Overnight egg white oats blended with some fruit.
Greek yogurt & mini banana
Power bowl of mushrooms, spinach, black beans, cucumbers, bruschetta, broccoli, strawberries, and blueberries.
Banana bread.
Rice cake with ricotta cheese on top.
Fiesta salad.
Peppermint hot chocolate (made with tea, almond milk, cocoa powder, stevia) with cottage cheese.

Holiday Tea Time!

As I was doing my weekly shopping I came across the holiday teas I've been looking for forever!!! Oh my gosh I was like a little kid when I saw these!
They are so flavorful and totally screams holiday time! The aroma alone is incredible! I can drink these as is, or with stevia, or made into a tea latte.
There are a few others flavors as well be I figured I start with only 3 boxes now and pick them up once these are gone.
I actually want to use these to cook my egg white oatmeal in! Or add to my parfaits...
hmmm any ideas on how to incorporate these in some eats???

Thursday, October 25, 2012

Work it Out

Recap of my routines: chest/tri/abs on wednesday and circuit Thursday!
Also today I have decided that I am givin up all nut butters and protein powder for a whole week! I have grown to be dependent and consume too much. I had at least 2-3 scoops protein a day and about 4-5 tbsp nut butter in a day. I want to lose the nut butter craving that I ALWAYS have-nut butter is good for you but when you're trying to "lean bulk" that is too much. When I do finish off a week, a will only have ONE tbsp on low carb days.
Now with the protein, I am going to consume whole foods instead. No pre or post workout protein shakes for me! Today I had hard boiled eggs and a small banana for post workout.
Tomorrow I prepped egg white oats and stored in the fridge to blend with some fruit to make a smoothie.

Whole Wheat Banana Bread

I took my families Traditional Banana Bread recipe and revamped it into a healthier one.
2 c 100% whole wheat flour
1/2 c calorie free sugar (stevia)
1 tsp baking soda
1/2 tsp baking powder
3 ripe bananas
1/2 tsp vanilla extract
3 tbsp unsweetened almond milk
1/2 c nonfat plain Greek yogurt
2 eggs
Optional:1/2 c chopped pecans or other nut.
1. Mix wet ingredients in one bowl.
2. Mix dry ingredients in another.
3. Add dry to wet.
4. Fold in nuts.
5. Pour into a lined baking pan (tip:::if you line your dish you don't have to spray it with oil!) I shook cinnamon all on the top but not a necessity.
6. Bake 350 for 45mins.

Tuesday, October 23, 2012

Creating my Quads

Legs was so gnarly today! I literally gave all that the end until I fell to the floor!
I always end my routines with walls sits: I managed 5 mins with a 45lb plate and then about 3 mins with my buddy Dave sitting on me. I held on until my legs were so full of lactic acid I slid down to the floor.
Today was high weight so I went with the smith machine and I've missed it! I can lift sooo much more on that. Besides it doesn't strain my back as bad.
Upped weights on the leg press-4 45lb weight plates on each side!!! OMG murder of the legs!
Dave captured some pics and made me a collage of me ( doing kb swings) and my goal bod. This will keep my motivation up and growing. I know why I want and I'll get there!
High carbs:
Overnight oatmeal smoothie
Postworkout shake
Brown rice, egg white, veggie bowl
Apple and Raw's flax bar
Whole wheat homemade spaghetti
Casein pudding


Monday, October 22, 2012

Chalking it Up!

So excited, Dave got us chalk for all the massive amount of pull-ups we do and man did it come I handy today for Chest & Back today.
All variations of push-ups and pull ups were involved as well as burpees, lat pulls, rows...
Finished our crazy set with Hill HIIT which also did some dips & ab lifts during 'rest.'
Dave captured me buying out some pull-ups which I got happy about because I DO NOT use the assisted machine-all me baby!
Also here is Dave, finally get to put a name to a face (even though you can't really see it lol)!

Saturday, October 20, 2012

Too sore...too bad!

Woke up so sore but I made myself get to my gym. On the agenda was back, biceps, abs, cardio.
I felt good driving there and about half way through...then I was hit with a wave of malaise.
I complete what was suppose to be done but my full force was not on. This routine involved lots of pull-ups and my hands hurt so bad I couldn't even open up a water bottle! I nuked a wet towel at work and just held it.
Busiest day at work so Starbucks was needed-also a giant 8oz grilled chicken breast and whole plate of grilled shrimp. Benefits of working in a restaurant!
When I got home I apparently stripped down to my bra & panties and passed out on my floor cause I woke up hours later like ummm...
After my shower, I rubbed Biofreeze ALL OVER my body-best idea ever when your whole bod is sore. Feels so relaxing.
Tomorrow is rest day and so looking forward to it, so needed!

Friday, October 19, 2012


Leg days recap!
Quads&Calfs, hammies&butt routines are there which in never add the set # cause I go based on my muscles but AT LEAST 3 sets are done-if I want to go more I do more. Go HAM!

High carbs:
I snacked on sweet potatoes, rice cakes, apples, bananas.
Also nuked an apple topped it with Greek yogurt and granola and made a Pumpkin Chia Latte Tea with Davids so so good! Get Davids Tea!
Lunch was a super random HUGE bowl of steamed spinach, mushrooms, brushetta, black beans, strawberries and blueberries.
Dinner was ribs, brown rice and asparagus.

Homemade Sunflower Seed Butter

I have always seen sunflower seed butter at my health food store and thought- "I can make that!"
So simple:
1. buy unsalted sunflower seeds
2. Blend
3. Eat

The thing is this seed butter can be used in sweet or savory eats.
I have added it to my protein pudding, my Greek yogurt, my Raw Chia crackers... Basically stuff in place of nut butter.
Then I went with savory and smeared some on top of a plain no salt rice cake and topped it with roasted chicken-OMG yummy combo!
You can add cinnamon or honey or even cocoa powder for a chocolate seed butter.

Thursday, October 18, 2012

Circuit Time!

Since we've I been hittin the weights hard I wanted to mix it up and do a weighted circuit-45mins. I completed 5 rounds in that time frame and no joke I was dyin and pushing beyond one the last set. To end it I added some bi & tris and 30mins on Row machine (ins on progressing speed and hop off and do 20 push-ups which changed variation every time). My hands were throbbing and skin was hanging off.
After the gym I was starving so I down some hard boiled eggs (which I peeled in the car lol) while on the way to Jna Juice-I got the Five Fruit Frenzy and brought my own protein powder and stirred it in.
I cracked open one of my real coconuts, stuck a straw in it and sipped! Yummy and tasted so natural, I loved it! Seriously there was so much in there, I'm saving the rest to add to my smoothie in the morning.

Wednesday, October 17, 2012

Brutal Routines

So here are the routines I've done the past two days...legs... chest/shoulders/ tri...
...OMG these are HARD as heck if done correctly with high weights/reps giving your all until failure-failure to me and Dave is joke!

These are advanced moves so do what you can at your level.

Also I add a an routine in there too because I realized I never post any.