Friday, February 7, 2014

Delicious Healthy Treats

Chocolate Protein Mousse
Mix together:
1 scoop of protein powder
60 ml of coconut milk
Season to your liking with powdered Stevia and 100% cocoa powder.
Then keep adding water and mixing until you get the right consistency.
Set in freezer for one minute.
*** add a pinch of instant coffee for mocha flavor***

Chocolate Protein Pancakes
Mix together:
1 scoop vanilla or chocolate whey protein powder
1 or 2 eggs
6 TBSP of egg whites
1 or 2 TBSP almond milk
Season to your liking with powdered Stevia and 100% cocoa powder
Coat skillet with coconut oil.
Finish with Walden Farms pancake syrup and/or chocolate syrup
***for additional flavor, add a drop of plain Greek yogurt and berries on top***

Pumpkin Protein Pancakes
Mix together:
1/2 C raw pumpkin
1 scoop vanilla whey protein
1 egg
6 TBSP egg whites
1 or 2 TBSP almond milk
1/2 C gluten-free oats (optional)
Season to your liking with nutmeg, cinnamon, ginger, pumpkin pie spice, & powdered Stevia.
No, need to coat a non-stick pan, but you could coat it with melted coconut oil for flavor.
Finish with Walden Farms pancake syrup.

Mug Cakes
Mix together:
1 scoop why protein powder
6 TBSP egg whites
1 TBSP almond milk
2 TBSP organic apple sauce
1/4 C gluten free oats (optional)
1-2 tsp 100% cocoa powder
Season to you liking with powdered Stevia and/or cinnamon
Coat mug with coconut oil
Microwave on high 2 minutes
***optional add plain Greek yogurt and Walden Farms chocolate and caramel syrups***

Sunday, November 3, 2013

20 Days No Sugar!

I started this fitness journey in May, but really didn't start getting serious until September. Mostly because I couldn't get the diet down. I have intense sugar cravings and going cold turkey was not going to work for the girl who stocked a desk drawer at work with candy bars and sometimes cake frosting.

So, I stopped calling it a "Sweet Tooth" and started calling it "An Addiction." I treated it as such. I slowly weened myself off sugar by only having gluten-free cookies and dark chocolate in the first couple of months.

By late summer, I was having only a few bites of dark chocolate and 1/2 cup of strawberries post workout, as well as my once-per-week cheat meal.

Then in October I abandoned the dark chocolate.

I read somewhere that it typically takes 20 days to break a sugar addiction, so I challenged myself. At first it was just the 1/2 cup of strawberries when I need them post workout. The only sugar intake was the 1 gram in my whey protein, the 0.5 in my peanut butter tablespoon, and the strawberries. By Day 15 I then cut out the strawberries.

I started leaning out faster now that the sugar was out of my diet.

I've had a flat stomach before, but this is the first time I've seen actual abdominal definition.

Sugar gets converted to fat in the liver. Once I cut the sugar, I started cutting fat.

The thing about abs is, you eat one carb and the definition disappears for a few hours. Carbohydrates tend to swell out the stomach, so best abs are "morning abs."
I always knew a had a strong core...I just couldn't see it!

On Day 21, I had a bag of M&Ms after my 5th meal. This euphoria feeling came over me pretty quickly and it took a lot of will power to not eat another bag (someone dumped all their left-over Halloween candy at the station).

I'm going to go back to a weekly cheat meal - because my trainer says I must re-feed myself on this program. But if I crave a little sweet extra, I'm going to try to just stick with strawberries when needed.

Legs are Stubborn, but Arms are like "Let's Do This!"

My arms like to define themselves.

They like 5x10 bicep curls at 20lbs... 4x10 rope triceps pull down at 70lbs...4x10 tricep kickbacks at 15lbs...anything that has to do with cables and old fashioned pull ups.

Legs are a different story.

They look lean and toned, but not to the level I want them to be. My quads need to pop out more and I need more defined hamstrings. I KILL my legs three times a week, but they remain stubborn. I incorporate the leg press, calf raises, single RDL, lunges, hamstring curls, squats, hack squats, dead lifts, leg curls, and the stair mill. *sigh.
I probably should start sprinting and jump roping.... I hate that cardio. And box jumps I'm scared of falling on my face. That's probably the key, but I really don't want to do those three things!

Thursday, October 17, 2013

Serious October: Shoulders & Arms

Straight right arm. Shoulder Press/Arnold Press. 
I'm back! Took time off to get really get serious and see results. I'm currently staying clear away from sugar!
Lifting on a consistent schedule at least 5-6 times per week.
Increasing weight gradually.
Flexed right arm. Cuban Press/Incline Bench Press

Front and side laterals help shape this arm. 
Starting to see striation. Rope pull downs and bicep curls. 

Cable resistance pull downs and laterals.

Thursday, August 29, 2013

New Job = No Fitness Competition :(

Fortunately, I landed a great gig as weekend anchor down in SoCal.
Unfortunately, that means I can't compete in any shows, because I'll be anchoring the news on weekends.

So, I'm going to train "off-season" style, which I think will allow for a more maintainable lifestyle base...then hopefully, after January I can sign up for a show.  This means sticking with my regular diet of lean meat, low carb, lots of veggies, no sugar.... but for competition diet - usually that means you gradually cut out more carbs and more calories closer to show time. I'm not going to do that. I will however, keep challenging myself in the weight room.

Here's a peek at what I do:

Sports Reporter Lina Washington, Anchor Leigh Paynter, & Weather anchor  Kristin Price

Tuesday, August 13, 2013

Slave to Sugar

I am a recovering sugar addict. I have been for as long as I can remember. Cakes, cookies, candy bars are my vices.

Coach Matt says I'm probably not seeing my ab definition, because I will need to cut sugar out of my diet completely. Sugar creates fat, your tissues store fat, and no matter how much I work out, we all know that Abs are made in the kitchen!

But breaking away from sugar is very, very, very hard to do. My girlfriends don't understand how it's even possible.

I'm trying it in 3 ways:

Getting a fix (just a little). If I have a craving I cannot control, after an evening workout, I'll allow myself a piece of dark chocolate 72% or higher and a half cup of strawberries since they're low in calories. Having sugar AFTER a workout is actually a pretty good idea, since it'll help the protein get into the muscles faster to repair them.

Finding out where hidden sugars are and replacing them. Sugar is everywhere and that's scary for humanity. Bread, deli meat, protein bars, condiments, and most drinks that are not water all contain sugar. I was surprised to learn that Fat Free Milk and Low Fat Yogurt contain more sugar than candy. Even sugar substitutes can have the same toxic effect on your liver like maltodextrin, which absorbs in the blood fast and turns into a fat if it doesn't have muscles to repair. Stay away from it. I use Stevia to sweeten my coffee and morning steel cut oats, and I now look at product labels more closely.
I really can't taste a difference from the original. 

Scary Reading Material. I read this article in National Geographic magazine about sugar addiction and the evils of sugar on our lives. It was scary!

It was sugar production that started and drove the African slave trade, and now we're ALL slaves to sugar. Fructose and Fructose Corn Syrup get processed in the liver, not in the cells like Glucose. The liver turns sugar into fat and then sends them through our bloodstream where those fats get stored in our tissues leading to expanded waistlines and a host of serious health problems. It has the same addictive effect as a drug would. The average American eats 77lbs of sugar a year!

*Back* At It!

Back days are fun days, but also challenging for me since I don't have a perfectly straight spine.

I know my body really well, and if something doesn't feel right, I just won't do it or I'll modify the exercise.  Lying on a bench and raising a weight over and above my head in a tricep extention doesn't work for me and lateral and fly exercises I can't do with weight over 12lbs.

Still, I am liking the way my back is starting to look. My best exercises are the ones without weight: push-ups, pull-ups, and dips.

I do 9 different back exercises at 5x5 each.
My abs are always engaged during back exercises, so I get a great secondary ab workout at the same time.