We Only Get Stronger

Happy Saturday everyone!

I am in a fabulous mood. Why? After my work shift I will be heading to the big apple to celebrate my 26th birthday. I am super excited and it’s going to be a nice 3 day, 2 nights “vacation.” I need a break for sure. I’ve been working and training a lot, so it will be quite nice. But don’t think I am going to just not train now y’all. We keep pushing and we only get stronger by doing so!This week my meal plan changed drastically. The majority of my carbs came from fruits and veggies and I ate a ton of almonds, egg whites, lean ground turkey and Garden of Life raw protein powders. I had no “starches.” It was definitely a challenge. There were a couple of times I wanted to give in an have oats but I pushed through. This was just for the week, more of a slim down type thing for my birthday. But I felt much tighter when I woke up in the morning. Not to mention very little to NO dairy. I am lactose intolerant anyway and I couldn’t believe how much better I felt without dairy (note that dairy, rice and oats was for the week before!). I was also not as bloated everyday, which was nice and probably would explain the tighter feeling in the morning. Also hydrated with tons of coconut water like this one from Amazon!I like this particular brand because this flavor is awesome mixed with green tea and it also has #cupuacu, which is supposed to help strengthen your immune system!

I hope everyone has a great weekend and “see you” when I am 26! :)

WIAW#92: Counting My Macros!

Hello everyone and happy What I At Wednesday courtesy of Peas and Crayons!For this week, I want to get talking on my macros; you know carbs, proteins and fats. I also like to count my fiber and sugar intake as well because I always find that I have to watch those as well. For this WIAW, I am going to show you a few of my meal/ snack combos and show you how I meet and what exactly are my macro requirements!

My goal is to lose about 10lbs, build muscles, lean out and stay healthy! Through calculating my on Bodybuilding.com and My Fitness Pal (which I just converted from Lose It), not to mention trial and error, I have found the best macros from yours truly;

Calories: Goal=1790
Fat: Goal=50g
Carbs: Goal=170
Protein: Goal=[140]-160g

For my breakfasts now, I like to use about 1/3 of my daily carb intake. I usually make a double (or 1.5) serving of protein pancakes to keep me full for the morning with a smidge of almond butter and sugar-free maple.Here are two samples of “meals 4,5 and 6” that I take for work;And another; under the Chobani above is oats w/ chia seeds.Here is one of my “lower carb” days.Always on top of my meal prepping.My mom came to visit this past weekend and there were some dine outs, but I stayed on top of my game. At Olive Garden I got their Rosemary Chicken and swapped the mash potatoes for broccoli. No Excuses!Question: Do you count your macros? Do you use a food/ exercise tracker like My Fitness Pal or Lose It?

WIAW #86: Day In The Life of Body Builder In Training

By no means am I perfect.

I am learning and trying to rid my body of the things I “shouldn’t” eat and I emphasize those quotations. For this WIAW (thanks Jenn!), I am going to show you a day in the life of my eats as a body builder in training. I try to be very on point, but I won’t deprive myself. Remember, this is a journey, not a ending.wiawphotobutton

Breakfast: I normally start my day this; 1/2 cup of oats mixed with 1/2 cup of water, dash of cinnamon and a teaspoon or two of soynut butter. I also add some flax and bran if I am feeling extra hungry, since I prep my oats overnight. Snack #1: This will usually be an apple with 2 teaspoons of nut butter as well as sometimes a “pre-workout” snack depending when I am going to the gym.Lunch: Lunch is going to be some form of veggies and chicken. Normally it’s baked chicken and green beans (sometimes broccoli)Snack #2: Greek  yogurt with a tsp of nut butter, 1/4 of a protein bar (like Quest, Luna protein or Kind bar), and some flax/bran mixture. Again, depending if I am going to workout before, this is another good “pre-workout” meal option.

Or sometimes, if I am around the mall (like yesterday) I will grab a Quest bar. I tried the new cookies and cream flavor and it was delish!

 “Post workout:” Protein Coffee! This is my current go to “post-workout.” I try to have a two to one ratio of carbs to protein and most of the sugars will come from something fast for good ole’ muscle recovery.

It’s 1 cup of coffee, 1-2 tablespoons of protein powder (lately I have been using Sun Warrior and I quite like it!), 1-2 tablespoons of cocoa powder, 1 sugar in the raw packet (or Stevia) and a 1/2 cup mixture of soy/ cow’s milk for different types of protein sources. Dinner: Same as lunch but sometimes I will add carbs soley because I work overnights and need those extra carbs to sustain myself during my shift!

Snack #3: Usually varies between #1 and #2, depending if I am working, I’ll have more protein if I am not working overnight. Or if I do a double workout (which is two to three times a week).Question: Have you tried the new Quest cookies n’ cream bar? What did ya think if you did?!

WIAW#84: Cleaning Up Shop

So when I said things weren’t easy, I meant it…

The past few weeks have been beyond stressful between work and school. To top it off, I haven’t really been sleeping well, so my body is off, my eating is off, workouts are off, everything is off! Like WAY OFF.

The past couple of days I have been trying to get back into the swing of things and so far day two is going well. Here are some eats from my first day back onto the healthy living wagon and if you haven’t, go over to Peas and Crayons for more on WIAW. Enjoy!wiawphotobuttonFor “pre” breakfast, I had an apple and almond before yoga. Mind you most days my breakfast is at 2:00pm. Yeah.After yoga, I have a Greek yogurt with some fiber cereal, crushed almonds and another apple on the side.For snacks, I munched on almonds, string cheese and these little babies I made with a chocolate dipped coconut Luna Bar.All I did was take one bar, cut it up, add 1 Tbsp non-dairy milk, drop of vanilla extract and 1 Tbsp of flax/fiber cereal combo and melt it up!I left it in the fridge for about 20 minutes; I couldn’t wait. Maybe another 10 would be good. Lean protein and veggies is where it’s at for dinner! Although the other night a couple members brought me dinner. So sweet!And detox sweat sessions in the sauna is always a good thing.Question: Any foods that you transform?!

I also like to take some Clif bars and rolled them in coconut flakes. Delish!

WIAW #80: Never Fails!

I don’t know what it is;

But the past couple of days, weeks, whatever, I have been on a coffee overload. No idea why, but it never fails me!

For this WIAW, I bring to you some yummy eats while sticking to my Keeping Healthy Challenge til 2014. Head on over to Peas and Crayons if you are new to the WIAW party. Enjoy!wiawphotobuttonI usually have fruit and nuts for breakfast now. But on occasion, I will have my favorite protein pancake. It seriously never fails.Snacks also may consist of fruit, but I sometimes I have cheese, dried fruit and nuts (and maybe a smidge of le nut butter). Never fails to be delish!Or maybe some Greek yogurt with a mess of goodness?What about the typical protein and veggie combo? #Neverfails.Or even not having time to cook and still grabbing protein and veggies on the go?And the biggest thing that never fails? Coffee… buzz, buzz :)Question: What’s a food/ thing that never fails you? I would have to say almonds and coffee are at my top!

WIAW #73: Cleaning Up Those Eats!

Happy What I Ate Wednesday my friends!

This WIAW is going to show you some of my “cleaner” eats from the week. I’ve been getting back on schedule with eating, workouts and school.

It feels great and naturally my body wants to feel good since my mind feels that way; mind, body and soul connection y’all. For more on the WIAW party, head on over to Peas and Crayons!Breakfasts is back to oats, like I mentioned last week. I’ve been recreating the pear n’ spice oats. Perfect for the fall!For snacks I’m still munching on apple and nuts or nut butter. However, sometimes I change it up and eat an orange or cheese instead of fruit. Maybe even some delicious whole grain crackers on the side. Mmmm.Lunches and dinners have been sandwiches; sometimes a veggie burgers w/ quinoa & greens on whole grain bread. Or a turkey burger with Swiss and greens in a whole grain pita.Or my favorite; turkey burger, muenster cheese, and spinach on a multi-grain bagel. Bliss! …And for those who don’t know, don’t forget to enter my giveaway ending this week!Question: What fall inspired foods/ meals are you eating this week? I must make me some pumpkin’d gnocchi. So good!

What I’m Loving This Fall

Maple Sunrise Candle? My, oh my.A little bit of Evolution Fresh super green smoothie to get me going for the day.Getting to wear scarves paired with a new off the shoulder shirt.The Spinach and Feta stuffed pretzel from Barnes and Nobles Café, just hits the spot.Snacking on my new favorite Kind bar; vanilla and mixed nuts = heaven!Feeling better after being sick for a couple of days; lots of this good stuff involved.And a little bit of that. Rocking some awesome “PF” gear for my overnight shifts.

Enjoying my new favorite “dessert;” yogurt with nut butter and hemp and/or chia seeds.Or maybe in some delicious [coconut] Chobani?
Question: What are you loving this fall? Could be anything, food or material wise! Tea, yogurt and scarves on on my top list, how about you?