supercharge your workout

pre workout snacks i’ve been having all week:

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half a banana + natural peanut butter in the early, early mornings,

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plain, 0% greek yogurt with crumbled up brown rice cakes, fruit, and agave nectar, + the simplest pre-workout shake ever on earth.

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IG has some of the most beautiful and extravagant smoothie recipes and pictures i have ever seen… but hey, i do what i can in smoothie world :lol:

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this one’s rich in nitrates, potassium, carbs, good fat and perfect before smashing your workout. the almond butter can be omitted or adjusted according to your macros.

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thanks for the coaster love- they are from IKEA as well, just like the placemats!

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still having no luck whatsoever getting him to eat veggies of any kind, so watching him drink spinach never gets old.

brrrrr, stay warm out there yall! HAPPY FRIDAY!

Q: share your favorite, easiest smoothie recipe below. how often do you make them?

le

Fit Foodie Lean 7 buck sale!

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my first mini Fit Foodie Lean tasting party calls for my very first ebook sale!  huh? tasting party? i know, right?! suuuuper excited about that. baby steps, baby steps.

the process for me to get this ebook out there was anything BUT smooth but your positive, encouraging, feedback reminds me again and again how worth it the struggle was.

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your Instagram posts! your comments!

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your tweets! your emails!

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YOUR SUPPORT!

they have all fueled this little passion of mine and i am just gonna keep going, one foot in front of the other.

i thank you. with my whole heart, i thank you.

i don’t even know what i’m making for the tasting party yet and it’s this weekend!!!!!!!  ready to get my Rachael Ray ON though!

take advantage of this ebook sale- it ends Friday night  (Sept. 27th, 2013) at 11:59pm. click here, or click up top on the Fit Foodie Lean Ebook tab!  as always, tag me on IG: #fitfoodiele @fitfoodiele #fitclean2013

happy HUMP DAAAAAAAAAAAAAY

le

homemade oatmeal cream pies + pre-workout snacks


  this recipe has been on my IG  forever and it’s time for it to hit the fit recipes section too here on tha blog. so here ya go:
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homemade oatmeal cream pies

the stuff:

cookies:

1 1/4 cup rolled oats
3/4 cup Bob’s Red Mill Whole Wheat Pastry Flour
1 tsp cinnamon
1 tsp vanilla
1/8 tsp salt
1/2 cup unsweetened apple sauce
2 tbsp coconut oil
1/2 cup coconut crystals
1/4 cup Stevia for Baking (NOT the packets!)
1/2 tsp baking soda

filling:
4 tbsp light cream cheese (room temperature)
4 tbsp sugar-free cool whip (optional)
2 heaping tbsp greek yogurt
1 tsp vanilla
1/2 tsp cinnamon
1 packet stevia

do this:

combine wet with wet and dry with dry; mix well. in a large mixing bowl, combine the two mixtures until incorporated. for filling- whip everything together until smooth and chill in a large mixing bowl.  make sure the cookies have cooled completely before you make the sammiches!  bake 16 cookies for 10-12 min on 350 deg.

thank you guys for the IG love concerning these pies!!! @mrs_meka_l tagged me just last night after she whipped up a batch, yum. thanks hun! love the comparison pic ;)

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nutritional stats per cookie sammich: 184 calores, 6 g fat, 27 g carbs, 147mg sd, 3g fiber, 8g sugar, 4g protein!

makes 8 (one top cookie, one bottom + 2 heaping tbsp of filling)

super boring lunch today, but this is why i love having prepped food ready to go.  convenience!  i threw this all in my tupperware and hit the streets for a few hours running errands.

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 the tilapia was sautéed in about 2 tbsp of Bragg Liquid Aminos + about 1/4 – 1/2 cup of water, and sprinkled with Sicilian Mc Cormick Perfect Pinch seasoning on top.    you can use low sodium chicken broth too if ya got it.  i paired it with cilantro-lime brown rice, some avocado and a couple of almonds for good fat.

this is one of my absolute fave pre and/or post workout snacks right here..

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it’s all over my IG feed, i know.  toasted 100% whole grain whole wheat bread slathered with honey roasted peanut butter and fruit (usually strawberries or bananas).

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my goodness that looks so dreamy, right!?!?!?! gaaaaaah.   why do i consume this before (and sometimes after) a workout?

this snack is a winner because it gives a healthy balance of protein (from the peanut butter) and carbs (from the fruit and bread).  this combo ensures your energy levels stay high throughout your workout.  for post-workout, similar deal.  the protein and carbs in this snack helps to replenish and repair glycogen levels after breaking down your muscles from your hardcore workout.  other pre-workout suggestions:

  • pear and pistachios
  • coffee (especially for my early risers)
  • low-fat chocolate milk
  • apple, hardboiled egg, string cheese
  • raw coconut water
  • low-fat cheese on toast
  • protein shake with banana

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Sonny and i did a fitness photo shoot last week for Next Generation Athletics and we scored some of their awesome fitness gear in return!  what a perk i appreciate sincerely.  i wore some of the clothes to class this morning and got great feedback from my members on it.  kudos to NXG for the their amazingly comfortable and stylish fitness apparel.
Q: what is your favorite pre/post workout snack or meal?  share away so we can all try some of them!
le
 

sb sunday

i started my super bowl sunday out with a beast of a workout!  why was it such a beast?  well, my bro-in-law, Brian, strolled into the gym and took the last 30 minutes of my total conditioning class with me, and he made me do 30 minutes of his workout afterwards in return, whew.  s/n- it’s always a great thing to see familiar faces in my class!!! when i first started teaching, i used to get ridiculously nervous if someone i knew told me they were coming.  even having my own husband there used to frighten me!  i just didn’t want to get so nervous and mess up…. unconfident much?

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 but you know what i learned? nobody even know’s i’ve ‘messed up’ unless i SAY something.  i actually used to apologize on the mic to everyone in the middle of the routine!  i have grown tremendously over the years through practice and experience and did NOT give up.  even now, i have brain farts often  but it’s usually because i get so pumped and start to run around the room motivating members that i forget what i was about to do next in my routine!!

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quitting is NOT an option though- do. not. give. up.  if you’re committed to something you truly LOVE,  your passion for it won’t let you.  it’s worth all the time, energy, and effort you put into it.

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we did a kettle bell and box circuit.

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when i saw him go get those stupid boxes i knew it was about to be ON. #crotchsweat

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that’s my grimace face…not a smile.

i post pics of my Polar watch after my workout on Instagram sometimes and i get questions like, ‘wow, what’d you do to burn all that??’ or ‘how much of those cals were from ____?’

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truth be told, it’s different every work out, of course.  i try to get in and out in under 90- minutes, but it also depends on what i’m workin that day.  here’s the approximate breakdown for this particular day though:

200 cals - 15 min fat burning warmup on the elliptical while waiting to begin my class

750+ cals - 1 full hour of Total Body Conditioning (cardio + weights, HIIT)

350 cals - 20 minutes of kb’s and boxes with my bro

i go over 1k maybe twice a week at the most.

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working out with Brian = soreness in places i forgot about. never a dull moment with him, EVER.

hope you guys enjoyed watching the big game on Sunday, whatever you did! we had a little last-minute viewing party at our home and i told myself i wouldn’t stress this year and to make it a SB potluck party!  i only made four things:

1. chunky grilled shrimp dip

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grilled chunky shrimp dip

the stuff:

  • 1 lb EZ peel shrimp, any size
  • 1 avocado, chopped
  • half of 1 red bell pepper, chopped
  • half of 1 green bell pepper, chopped
  • 1 lemon
  • 1 tsp fresh cracked black pepper
  • 2 tbsp coconut aminos
  • 2 tbsp fresh, chopped cilantro
  • 1/4 cup red onion, chopped

do this:

cut the lemon in half and squeeze the juice onto the thawed shrimp and add 1 tbsp of liquid aminos.  season with your choice of no-low sodium seasoning, and let it sit for 30 minutes minimum.  whip out your grill pan and grill them up on high heat. remember they cook extremely fast…no more than 3 min on each side.  plate them, cover with foil, and let them sit tight for about 5 minutes.  chop up everything else if you haven’t yet and throw it in a bowl: cilantro, bell peppers, red onion, avocado, and finally your shrimp.  bite size pieces perfect for scooping with chips is best.  add the last tbsp of aminos, squeeze the other half of the lemon over your mixture, and sprinkle with the cracked pepper.  let this chill in the fridge for at least an hour. then, scoop away.  fresh, easy, quick, mmm hmm, all that!

2. tidy turkey janes

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waaaaait a minute….i said i was saving this recipe for my Fit Foodie Le  fit e-cookbook, remember!?!? uh oh, i think i only disclosed that info on IG and hadn’t mention it on my blog yet. well, SURPRISE!!!! :shock:

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the meat sauce is aaaaaalll clean, but you can always switch out the rolls and use whole wheat/grain for sure.  e-book is still in the works! will hop right back working on it after i finish this post. it’ll be worth the wait;)

3. homemade, clean guacamole

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i did everything ‘to taste’ with this guac recipe! forgive me! here is everything i used though:

ffl’s homemade guac:

the stuff:

  • 8 ripe avocados
  • 2-3 roma tomatoes
  • garlic powder
  • onion powder
  • coconut aminos
  • half of 1 medium yellow onion
  • fresh cracked black pepper
  • sweet, smokey chipotle paprika
  • juice of half of 1 lemon
  • fresh chopped cilantro

do this:

you can throw ALL this into your food processor/blender and whip it into a smooth, creamy avocado mousse like texture, or chop everything finely by hand and keep it chunky.  here’s a tip though- make sure the tomatoes are somewhat dry, cause they can make the dip runny.  taste and season accordingly from there!

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4. savory & sweet rotisseri chicken bites

ok….i did not get to go to Sam’s and get some rotisserie chicken, but i DID have some leg quarters in my freezer already. so i totally switched this recipe up this year.  i roasted them on 350 for about an hour or so, then shredded them after they were cool.  dark meat just doesn’t shred as easily as white meat, but i did my best to make it work.  and i didn’t use flour this time.  the clean version is right beside each ingredient in parenthesis for ya, as promised!

savory sweet rotisserie chicken bites w/ pb toast crunch coating

the stuff:

  • 4 cups shredded chicken (white, breast meat)
  • 1 bunch chopped green onion
  • 4 oz garlic and herb goat cheese (4 oz fat free cream cheese)
  • 1/2 cup shredded sharp cheddar (1 cup low fat or 2% cheddar)
  • 1/2 cup sriracha hot sauce
  • 2-3 tsp black pepper
  • coating – 3 cups crushed peanut butter toast crunch cereal (3 cups peanut butter puffins or fiber one cereal)
  • 4 scrambled raw eggs (5 egg whites)
  • 2 tbsp tony chacheres cajun seasoning (salt-free tony chacheres)
  • 2 cups flour (whole wheat flour) OPTIONAL!

do this:

turn oven on 350.  after  the chicken has been shredded finely, add the cream cheese, hot sauce, shredded cheese, green onion, seasonings, and  form individual balls (1-2 in in diameter) with your hands.  get two separate bowls and put the eggs in one, crushed cereal in one, and the flour in another.  use one hand to roll the chicken ball into the flour first (optional), then the egg wash,  and finally the dry cereal mix until it is covered completely.  place the balls on your baking pan, and cook them for about  15-20 min or until brown and crispy.  makes about 30+ balls, depending on the size you rolled’em!

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yes, more goat cheeeeese! i found this one right next to the honey goat cheese @ HEB. it worked GREAT in the chicken bites recipe! so much flavor.

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alright, here’s some of the spread!

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these snacks made the Beyonce concert, i mean, the game much more enjoyable.

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a family member of ours brought wangs, YUM! you can’t watch football without’em.  hot, galic and parmesan, and my fave, honey bbq.
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friends also brought several bags of chips, like these multigrain Tostitos i adore,  among other things! we were so grateful for every contribution thank you MUCHO, friends and fam!
20130203_165911and lastly, there is NOTHING thing clean about these babies! i just used an ordinary vanilla boxed cake and made mini and reg size cup cakes topped with vanilla icing and sliced strawberries.  they went FAST.

alright, those were our game day treats!

now, what did you make? was it ‘clean’ or ‘dirty’?

le

updated oats & flashbacks

i am all over the place today and don’t even know where to friggin’ start! ok how about with….breakfast:

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i’ve been saying i’m gonna post my updated morning bowl of oats recipe and i need to do it already. less talking and more action is what i’m putting into 2013.  i mean really.

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this particular bowl was made with unsweetened vanilla almond milk, real vanilla, vanilla creme stevia, and topped with bananas, chopped almonds, and a sprinkle of cinnamon <3

fitfoodiele’s BBO (basic bowl of oats) 

the stuff:

1/2 cup rolled oats

1 tsp of pure vanilla extract

1 cup of unsweetened vanilla almond milk

do this:

bring the almond milk to a boil, add the vanilla, then add the oats. stir them around until every oat is wet lol, then turn your burner on low.  after 3 minutes it’s pretty much done!  i like mine not too lose, and not too tight.. so if a little liquid left is left that’s cool wit me.

**this is THE most basic way to make the oats…like ever.   when i post recipes in the future, this will almost always be the very base of the recipe…before i go crazy and start adding stuff all willy nilly.   sometimes i like to use 1 cup of almond milk + 1 cup of water which makes for one big huuuuuge bowl of oatmeal.  you know oats expand  in volume and soak up alotta the liquid it’s cooked in, so it’s like you’re eating more but really, you’re not.  i usually add a heaping tablespoon of cinnamon in there too- i like A LOT.  now, the toppings are endless i tell you, ENDLESS.  i usually do bananas (as if you didn’t know lol) but apple chunks and raisins, and blueberries work well as far as fruit goes, and all kinds of nuts pair well too.  my fave are almond, pecans, and pistachios.  a lot of people throw in a big scoop of nut butter (PB2, the real thang, almond butter, etc.) which adds incredible flavor. add what ya like!!!**

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here’s the break down on the types of oats so you won’t be in the bulk aisle lookin’ clueless:

old fashioned – not that great for smooth pancakes UNLESS you grind them first.  even when making a bowl of regular oatmeal, they don’t soak up much liquid, and take the longest to cook.

quick cooking / rolled oats  (1-3 minute cooking time) – these are pressed old-fashioned oats into thinner flakes which makes for a quicker cooking time, hence the name.  they work best for pancakes IMO. makes a huge difference in the texture of your cake.  buuut again, if you grind them up first, it doesn’t really matter now does it!

steel-cut – chopped up oat groats. (oat groats are the real whole oat, hulled and unprocessed). they produce a rougher, chewier bowl of regular oatmeal and take as long as old-fashioned oats to cook…maybe longer.

instant – i don’t do instant and you shouldn’t either :shock:

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after breakfast, i hit the gym and worked on my core, glutes, and ended with a little cardio.  you remember that ab machine that looks like a little tire wheel with two handles on either side? we had one of those growing up lol! the thought of my parents attempting to use that thing back then is HILARIOUS to me now.  matter fact, i don’t even remember anybody using it correctly, ever.  i like the cooler looking one above- i saw somebody else with one and grabbed one too.   i did 5 reps of 10 of these and was feelin’ it by the 2nd set, MY GOODNESS.

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then, grocery shopping! yeah i had a pretty awesome day! got lots of fresh produce and restocked Produce Island (e.g. my kitchen island, even though you prolly figured that out).  i have a lot of work to do in my test kitchen this month:)

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aaaand of course i restocked my snack corner too. all good stuff, i promise.

sooo, yesterday i made nachos for lunch. not just any nachos though, 

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grilled, JUMBO shrimp nachos!!!!

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i marinated the shrimp in liquid aminos, smokehouse maple seasoning, fresh chopped cilantro, and black pepper for a few minutes first,

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then went to work with my grill pan.  before i started that, i sliced up  some of my low carb La Tortilla Factory soft wraps, put them on a baking sheet, and cooked them until they were crispy.

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then…the magic happened.

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semi-homemade chips, shredded kale, chopped roma tomatoes, green onion, cilantro, shredded almond cheese, and SCRIMPS! i only had one small corner of almond cheese left and nachos MUST HAVE CHEESE! i scrounged up what i could, but they were still so good!  next time, way more cheese. way more.
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i also made some homemade guacamole:  avocado, tomato, cilantro, liquid aminos, pepper, and lemon juice.

KILLED IT!

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so i taught my very first class of 2013 this past Wed- i subbed a weight’s class for another instructor and got my burn ON baby! 

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i also realized that this is the beginning of my 5th year as an instructor. MY how time has flown. i have super-duper BIG news for my Houston area readers and gymers- just you wait!!

all these progress and throwback pics on IG have me going back looking through my own photo archives these days!  i came across this one from Sonny’s frat brother’s wedding in 2011.  

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fluffaaaaay!  and look at my posture:( however, my boobs were so heavy from breastfeeding.  i was darn  near hiding behind Sonny!!   i felt and definitely looked self-conscious and unconfident. i said on IG that Chiso was less than a year when we took this, but i later realized that he was 4 months old at the time.

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now, it didn’t take me an entire year to trim down to this size, but it’s something very gratifying about being able to look back to see where you WERE.  one bikini comp down and a current, consistent exercise/nutrition off-season regiment and i’m grabbing a fist full of that dress behind me cause it won’t stay up on its own these days!  i can finally say i’m content with my body; i’m staying right here. HEY Chiso, dang!!!!!!!

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never, ever limit exercise to physical benefits only; i tell people this over and over again!  exercise reduces stress… it’s an escape.. it’s a form of therapy.  along with looking fitter, it makes you FEEL better emotionally too.  i even sleep better!  this is why i was ITCHING to get back into the gym after having to sit down and recover from my dental surgery.  all of  those reasons above!

so, other than the physical benefits, WHY do you exercise?  (2013 gym newbies AND veterans!)

le

grocery finds

i know variety is important, but my breakfast just ain’t right without my oats (either in a bowl with toppings or in my pancakes).  i NEED them. i’m still finding new ways to eat them every single day.

 i made saturday morning’s bowl of oats with Silk unsweetened vanilla almond milk, a few drops of vanilla creme stevia, lots of cinnamon, half a banana, some chocolate pb2, and some unsweetened coconut flakes.

and my daily egg omelette of course topped with fresh cilantro and pineapple salsa.

  i did about 30 min of fat burning cardio on the elliptical + an upperbody weight workout and high tailed it outta there. we had a few birthday parties to attend as well as grocery shopping to get done, the usual!

 i’m doing a fitness challenge via IG (Instagram) right now (@fight_for_healthy).  my goal is to add more definition to my body overall, especially in my abs.  also, i plan to eat as clean as possible for the month of october.  but these birthday parties though… :shock:  expecting big changes next month just in time for the Thanksgiving holidays. oh boy.

for meal 2, i cracked open some canned salmon (fresh is too high right now @ HEB)  and put some on a 3-seed La Tortilla Factory soft wrap along with some fresh cilantro, rice cheese, avocado, tomato, smokehouse maple seasoning, spicy mustard, and some fig butter. i  microwaved it til the cheese melted and devoured it. two of them.

in the car on the way to the party, i had meal 3 which was a salmon sandwich on raisin Ezekiel bread with the same toppings.

after running around chasing this boy the whole darn time, let’s just say i’m so grateful to be in good shape!  trouble finding workout motivation?  keep your babies (or future babies) in mind.  thank me later.  i see why those child leash thingies were invented!!!

i see to it that Chiso eats nutritious, healthy stuff all day long, so of course he (we) can partake in party food every now and then.  didn’t i just say i was in the middle of an october fitness challenge lol? come on,  it’s not a party without cake.  i split a piece with my boo and we had a blast partying with family.  and it was the non-dairy whipped topping, not the super, duper sweet sugary kind ;)  just go with it.

 after the par-tay, i guilted Sonny into going grocery shopping with us since the HEB i frequent was nearby.

in addition to my normal goodies, i got some other cool items i’m so excited about trying!!

quark. i learned about quark through a few Aussie IGers.  i had been looking for this stuff for weeks- not all HEB’s sell it and few people even know what it is.  it’s comparable to greek yogurt as far as taste.  nutritional stats? not so much.  not a lotta protein per serving, but very low cal, fat, carbs, and an awesome 0 grams of sugar.  ever notice just how much sugar your greek yogurt contains?  yep, even the plain varieties.

not too shabby.  non-fat ricotta cheese is another alternative to add to your fresh fruit instead of cottage cheese or yogurt.

next,

one of my guilt-free treats.  i make a two scoop sundae with vanilla maple flavored Artic Zero (150 cals per PINT)  with some soy whip. and sprinkles.  recently, Artic Zero underwent some scrutiny for incorrect nutritional stats and ingredients on their labels.  they ended up adding milk to their ingredient list (for some reason it still doesn’t bloat me like real ice cream though) which upset a good amount of their consumers.  seriously… even if the stats were off a bit, come on.  can you eat a freakin entire pint of ANY of the other brands for less than 150 cals, total?  it’s not that biga deal my goodness. :roll:  i’m still a fan and will continue to be! i also drizzle some healthy chocolate sauce (will share recipe soon) on top and it’s an incredible, low cal, carb, guilt-free, bowl of yumminess.

i can dig it!   a little expensive for the size of the bottle though.

i taste tested it solo, and it tastes exactly like reg. ketchup. no funny after taste or any of that.  but it wasn’t enough.

so i baked some Ore-ida fast food fries. it passed.

ok…i had to share this as i’ve been asked a few times what my cheat snacks are…and this is one.  sweet and salty chex mix.  it’s even good in a bowl of almond milk!!!!  we passed by a big shelf of it and as i talked myself into not even looking in that direction, Sonny picked up the biggest bag they had and threw it in our buggy.  and i let him.   

ok focus!!! back to the good stuff that’s good for you and to you.  we got plenty of fresh fruits and veggies as they are at the top of my list, every time.  strawberries, blackberries, bananas, grapefruit, apples, roma tomatoes, zucchini, sweet potatoes, red potatoes, and avocados this trip.

ooooh Ezekiel… i love your bread and now i must try your cereal.  with my silk unsweetened vanilla almond milk of course. match made in heaven.

and the award for the cutest bag of popcorn ever goes to Angie’s.  it definitely got my attention! sure i’m a stove popcorn popping advocate, but as healthy and fun as this bag looked, i just had to try this kettlecorn.

even vegan.  impressive.

what else can you do with an old nike box? use it to hold all your snacks. ghetto? prolly. effective. ya.  i like to keep things out where i can see them.

try a new item on your next grocery shopping trip!

le

blogging from de plane

that post title is false advertisement.  i was so excited to blog from our plane headed to Jamaica to celebrate our 5th anni that i started the post early, from home!  however…….. after all the hustle and bustle of the previous night (we had a FANTASTIC time and did well at our first bodybuilding show!!!!! details in my next post) that we naturally *sigh* overslept and missed our WI-FI enabled first flight. UGH. the second flight, which only left 1 hr later, was not wi-fi enabled because well, that’s just how things go.  SO, Sonny and i actually spoke to one another (cause people still do that :shock: ) about the weekend’s events, the highs and lows of training under one roof, our bodies then and now, how we felt on stage, how each other looked on stage, future shows, etc… yeah we had lots of time to catch up as life has finally slowed down a little.

i can’t shake this ‘i need to be prepared for anything’ feeling, which is a good thing though.
i knew i wouldn’t go completely HAM on sweets so soon after the show, so i packed some healthy stuff for our trip a few days beforehand to make this a gradual thing:

 strawberry flavored magic pop, some shelled pistachios, light tuna packed in water, apples, chocolate PB2, canned salmon, and a stack of Food Network magazines i never found time to sit down and crack open.

not gonna lie- even though we woke up super late and rushed out to miss our flight, i still had my oats and bananas lol!   i really WANTED them though and didn’t have time to get creative and make something else anyway.  we had a quick layover in Charlotte, NC, and it was there where i was reunited with the dairy food group again after over 3 months. i had an unused Starbucks gift card from Christmas, so i whipped it out and ordered a fruit cup and one of my fav drinks- a skinny vanilla latte.   

so, even on vaca, and i said i was gonna try and stick to 5-6 balanced meals a day, but also indulge and live a little! with everything being all-inclusive (unlimited food and drinks EVERYWHERE) this is hard.  not doing TOO bad so far though- there are different menus everyday, so i’m grateful for the variety.  for breakfast, there’s a live omelette bar- was so excited to see that!! can you guess what i’ve been ordering? haha

 they only have *GASP* instant oatmeal which is disgusting and tastes and looks like wall paper paste. maybe even worse. i see why some people might be turned off by oatmeal if they ever have this stuff when eating oatmeal for the first time, my goodness. i mean it was BAD.  there aren’t enough toppings in the world to mask a bowl of that stuff :shock:

my lunches and dinners have been looking a little like this: salad,

fruit / veggie plate – raw celery, tomatoes, artichokes, watermelon, cantaloupe.

and yes that’s a slice of cheese pizza lol- i said on IG that i’ve had a slice with every meal so far except breakfast and that is still in effect!

random lunch plate – curried tilapia, roasted yellow potatoes, sautéed green beans/onions, jerk chicken.

random dinner – grilled jerk chicken, beet salad, raw tomatoes, zucchini, and chicken/tomato pizza;)

have we been indulging? DARN RIGHT. they don’t just put out one dessert as you can see.  i made us a sample plate and well, we got our sample on.

rum cake, chocolate chip cookies, strawberry cheesecake, vanilla mousse cake, and chocolate cake.

there is a poolside grille that is open til 1 am (they shouldn’t have told us that) and we took advantage right away.  fried fish and french fries – we split this though!

the buffet people see us coming a mile away LOL. we are always right on time for every meal!

 having a really good time so far and i can’t wait to post about our show.

 for now, back to Jamaica!

le

mindfull behavior

i love my family.  they love me back. they love me so much they like to give me large quantities of sweets all at once.

Sonny went to a b-day party for our cousin recently, and the next morning i walked downstairs to this on my kitchen island.

‘what? you love cake.’  **face-palm**

 over time i realized that i lose focus around large quantities of ANYTHING, sweet or not.

33.5 oz of gold fish.  thanks,  Aunt Hazel :)

i came home to Papas bbq yesterday- ribs, chicken, cheesecake, and potato salad.  and i haven’t even started on the office donuts, kolaches, cupcakes………………. it’s hard out here.

 on my last shopping trip, i bought a big bag of crisp, colorful bell peppers and some garden salad. i didn’t let Papas take me down- i took that bbq chicken breast, shredded it,  and made another garden salad for lunch today with cherry tomatoes and yellow bell peps.  also had some hummus too.

    we don’t always finish those big salad bags before they spoil, so i’ve been making Sonny and i salads for lunch and/or  dinner every day since this weekend.  no more wasting of the funds!  i also got some of these 100 calorie almond butter packets. i see them all the time and bought one- pleasantly surprised!

i got a few maple and a few honey flavored ones.  they taste GREAT on my La Tortilla Factory low-cal high fiber 50 cal tortillas.  spread some on and microwave it for 10 secs. sweet, warm, doughy goodness.

NOW, on to the good stuff- how to punch sugar cravings in the face and tips to maintain better control of your appetite!!!

  • don’t drink your calories.  smoothie yes, soda/sugar-filled juice NO.  i am not a fan of drinking water when i’m not thirsty. i just don’t like it and never have.  so i use these:

calorie-free flavored water.  crystal light pink lemonade is my fav.  they got a little crazy as there are waaaay too many flavor combos to pick from nowadays, really.  surely you’ll find something you like.

  • don’t even bring (chips, cookies, candy = JUNK) in the house.  you can’t eat it if it’s not there.   and yes you can just go buy it smarty pants but you have plenty of time to think about that decision on your way to the car.  chances are you won’t even get that far though.  this one is hard if you have kiddos, but i have a solution for that too, just keep reading.

  • eat your meals on smaller plates.  that makes so much sense, huh.  even if it doesn’t, it works.  the smaller the plate, the less food you put on it.  it’s not mandatory that you fill your plate until you can’t tell what color it is.  always start with round one and see how you feel after that.  if you can eat more, fill round two with more veggies.

  • stop the ‘clean your plate’ mentality.  even if you put the correct portions on your plate, that still doesn’t mean you have to eat every last morsel.  eat until you are satisfied, not sleepy.  changing the way you’ve done something your entire life is hard as HECK.   i ate this way my entire childhood and most of my adult life.  lifestyle changes don’t happen over night though.

  • that’s how i feel after a workout.  stop eating so fast.  it takes about 20 min for your food to reach your stomach.  if you scarf down a big plate in 10 min, still feel hungry, and scarf down another one, hello ITIS (that sleepy, sluggish feeling after a heavy meal) and hello way too many cals in one sitting.   how do you stop that?  don’t let yourself get so hungry!!!  smaller meals throughout the day prevents this…but that’s a whole nother post right there.  ok come back and focus- if you’ve got the time, slow down, chew, enjoy your food, and listen to your body.

  • chew some gum or drink some water- it’s proven to ward off sweet cravings and hunger in general.   besides, you could really be thirsty anyway.  i think we all know somebody that chews like that.

  • sometimes you just need to be satisfied, you know?  you don’t need the whole piece of cake- a handful of chocolate chips or a small square of chocolate could kill your craving completely.  i highly recommend those by the way^^

  • when grocery shopping (for the kiddos especially), buy 1 ‘treat’ each trip, never several at a time.  just ONE. even if you buy several and only open one bag at a time, it’s just not imperative to store junk food in your house. what for?  wean yourself off of it gradually.  remember, fill your family with  good, wholesome, healthy stuff.  i didn’t say the babies couldn’t have cookies, don’t be like that.  the point is,  better choices now mean better choices later when they’re on their own.  start them off on the right foot and give them the good stuff more often than not.

  • obnoxious, isn’t it.  #teamiPhone, whoop, whoop.  eat more natural, fresh fruit.  white sugar ( found in candy, processed foods) =  empty calories and brings on CRAZY cravings for more.  it’s true!!!  the fiber present in REAL 100% fruit slows the absorption of sugar so you don’t get those high sugar rushes and can maintain control of your appetite.

Q: how MUCH should i eat???? so glad i found this thing, it’s perfect.  study it and apply it.

i know..breaks my heart too.  wake up call, indeed. how do YOU measure up?

how do you deal with large quantities of FREE food at home, work, or social events?

le

less talking more doing

MOTIVATION.

i promise you i need it too.  this helps:

motivational pictures and quotes. looking at pics of fit, hot bodies does the trick every time! *closes the pb filled pretzel bag again* it snaps my focus right back where it needs to be.

Pinterest has TONS of them, like this one:

  print out the quotes or write them on sticky notes and place them everywhere- the car, your computer screen, the fridge…. i used to think that was the dumbest thing ever and a complete waste of time.  truth be told, it’s an outta sight outta mind thing for me and it does help, tremendously.

  do both though, quotes and pictures!  browse fitness mags, (FitnessRx, Oxygen) or you could always just google.

doing this right before you hit the gym helps too lol.  puts some stank on your workout.

  • keeping up with my expanding family.  i now see what other moms mean about once your kid becomes mobile, how it’s suddenly ‘all over’. exhibit A- this post should have been out HOURS ago!!  wouldn’t trade it for the world, but there is never a dull moment in this house, especially since my LO is now walking!  ultimately, i don’t just want to watch my kids participate in sports, races, horseplay, etc., i want to be right in the middle of the action with them.

  • that after-workout feeling.   if i’m extreeeeeemly exhausted or so sore it hurts to move, i will easily skip the gym and guilt won’t dare cross my mind whatsoever.  any other time though, it haunts me until the next time i workout! that sense of accomplishment..the sweat stains, that high heart rate, remaining disciplined and staying on track with my workouts… i love and desire it all.  this feeling solidifies why i make health and fitness a priority every time.

  • seeing progress.  one of my top reasons.  however, to see it, that means you need to document what you’re doing some sort of way, right?  keeping a food journal holds you accountable for what you put in your mouth.  also i LOVE and appreciate these apps (EXAMPLES galore) that let you look up fast food / restaurant nutrition right in the palm of your hand before you walk in and get mesmerized and bamboozled by that smell.  wish i had thought of it first!  by now we should all know that your diet is extremely important.  take pics.  sometimes an unflattering picture of yourself can serve as major wake up call.  now there’s a pic you can slap on the fridge! right on the handle, lol.  keep track visually of  just how far you’ve come towards reaching your goal.

 2 months post-partum!  i took this right after teaching my first class back at Lifetime.lots of work to do.

getting there…

still going!

  • ME time. my gym time = my therapy. especially when i’m out running.  sometimes my thoughts consume me and i don’t even hear the music.  i think about everything that’s going on in my life. problems, issues, good and bad. i talk to God, even solve a few of those problems, and get inspiration for my next blog post.  invest time in yourself.
  • having fun.  i’ve read that bajillions of times. i mean i agree- your workouts should be challenging, but you should still generally enjoy it. seriously.  and hello, you have plenty of choices anyway! don’t wanna cycle that day? fine, go take kickboxing then. whatever makes you happy, do it. long as you do SOMETHING.
  • reading other health and fitness blogs / success stories.  reading about some of the struggles others go through is a big help- just confirms that we are all human.  observing their progress gives me a comforting sense of ‘ if they can do it, so can i’.

 see, jillian micheals hasn’t always been hot.

i don’t know these people but you can’t tell me you aren’t inspired!!

  • don’t expect perfection.  unless you are training for some type of competition (figure, bodybuilding) and are on a super strict diet for a period of time, toss the guilt out the window, indulge in moderation, and keep it moving.
  • brooke burke - forty years old with four kids.

well, just look @ her!!!!

gaaaaaah!!!

i had another Lifetime training this past weekend.  going to church with my family is something i look forward to every sunday so i was super bummed i wasn’t able to attend.  the training was mandatory and is held every two years, sooo i had to suck it up and get it done.  for the first time in a long while, i got up early and took a 3 mile run!  that’s totally cause i knew i wouldn’t be doing a darn thing after the training.  so, i got it out of the way for the day.

good thing Abrea was the trainer!!! remember her?

i had a yoga ball AND a mat and kept switching positions like every 5 min!! i really need to stretch more.  numb is a pretty uncomfortable feeling anywhere on your body smh.

these trainings always leave me feeling refreshed, crazy motivated, and ready to go teach the best class ever- as they should!  this one was only half a day thank God, but you know i brought my lunch regardless.  btw, for b-fast i had my egg whites w/ cheese and salsa, my oatmeal, and a hot green tea sweetened with splenda. shockerrrrrr

 when we broke for lunch i whipped out my gigantic lunch kit.

ranch salmon- i can eat this cold or hot, just like pizza.  i also had some carrots that were previously consumed.

snack: fresh blueberries, 1% cottage cheese w/ a few almonds, and another hot green tea sweetened with splenda.

a little preparation goes a long way.

until next time, Abrea!

what stops you from passing up the gym and just going straight home?

le

snacks and certifications

saturday i did an all day (and i do mean aaaaalll day- 9am-6pm) re-certification class for Lifetime, you know, so i can keep my job.  only the best job EVER!!! the day went by super fast though.  the trainer was pretty amazing and super easy to listen to.  plus, she was funny. that always helps.  i went through the training with my fav gym buddies Anna & Julie- we all used to teach/workout together at 24 HF a few years ago and have stayed in contact with each other ever since.  this was my first time meeting Kris (far right), but i love him just the same! we all teach Total Conditioning (among other things) part-time for Lifetime and absolutely  LOVE IT.

refueling on our lunch break in the Lifetime Cafe.

 quick pic with our trainer for the day, Abrea.

i brought my gigantic, obnoxious lunch kit with me filled with snacks and food for the day.  (cell phone pics, blech!!!!)

i dined (lol) on humus with sugar snap peas, carrots, cherry tomatoes, pistachios, strawberries, and chicken breasts cutlets w/ roasted vegetables ( entrée courtesy of My Fit Foods).

i’m also super excited to announce that i’ll be getting certified in Turbo Kickboxing by the end of this month, whoop, WHOOP!  i have always been a hug fan of TKB and i’m elated to add it to my instructor repertoire.  two thumbs up for cardioooooooo.

alright, now. you asked for snack ideas between meals, so here are a few to get you started. preparation is KEY, so go get you some baggies, buy your snacks in bulk, and ration them out for the week.  i don’t mind several trips to the grocery store, but some people do!

go to your nearest warehouse club and stock up.  Sam’s is closest to me.

 cherry tomatoes and sugar snap peas.  i’m so hooked on these peas- looks like edamame but you eat the whole thing.  they’re sweet and crispy.  great eaten raw or dipped in you know what- hummus! i do carrots too.

fresh fruits- buy whatever’s on sale at the time. natural sugars trump processed foods/sugars EVERY TIME!

unsweetened apple sauce. 50 calorie, naturally sweetened snack. great for baking- i’ll get to that though;)

1 serving (1/2 cup) of 2% cottage cheese (90 cals) with fresh blackberries.

or strawberries!

pistachio nuts!  sam’s. 8 bucks for this big ol 24 oz bag.

grab some sandwich baggies and ration out your mixed nuts. they are high in good fat and great for you- but don’t go overboard. 1/4 cup of either a day fine.

0% or 2% greek yogurt

keep it plain and add your own toppings. the flavored varieties usually have way too much sugar. try it with pistachios, flax-seed, and honey,

or pecans and blueberries.

cheese! babybel and string. perfectly portioned protein. 50-60 cals each.

there are also the laughing cow cheese wedges- perfect for spreading on crackers or fruit. ’35 cals a wedge!’

deli meat. you can roll some string cheese up with the turkey/chicken/ham/roast beef, etc. for a lean, protein snack.

these two ingredients are great separate…but together?  unfortunately, i don’t care if they aren’t considered healthy at this point LOL. this is one snack i’m keeping.

air popped popcorn! 4 cups for 100 cals. i bought this air popper on amazon a few days ago and i am still waiting for it to arrive *taps foot impatiently*

sliced apples with PB2.

La Tortilla Factory tortillas- tons of flavors and varieties of low calorie, low carb tortillas! make a wrap using your deli meat and babybel/string cheese. (also great for breakfast tacos, enchiladas, and homemade tortilla chips).impressive, huh! but they taste good too.

you remember ants on a log- celery, pb2, and raisins!  also take one of those wraps, add some pb2, then microwave for a warm,  healthy ‘pb sandwich’.

whole, hard-boiled egg. 70 cals, 7 grams protein.  exclude the yolk for a fat-free, 20 calorie egg.

freeze-dried fruit, all kinds! i order mine from Brothers All Natural for around 20 bucks for a 24 pack.  they have sales frequently, so use those coupon codes when you see them!  i really like the bananas though and so does my little one.  1 bag = 1.5 bananas.  the sugar is lower in the freeze-dried bananas vs. fresh!

a few readers expressed to me how much they hate the taste of green tea lol, and if i had any flavor recommendations i sure do! try making a quick and easy green chai tea using:

a shot of torani sugar-free vanilla syrup and 1/2 cup unsweetened vanilla almond milk.

steep the tea as normal, and add those two ingredients, and stir!  if you like it as much as i do, LET ME KNOW! and sorry, i don’t have a cool cinnamon stick or garnish, yet.

i do hope you found a few snacks you’d like to try or are already eating!

le