Motivation of the Day:Wherever You Are….Move To Get There
My Personality....Fun!!!
I am a say it like it is person and trainer, in a good way of course. Loving fiber is so important with my daily intake of lean proteins. Going straight to it….if I don’t eat fiber daily & consume only protein…things just are not going to come out the way it should…YIKES. TMI, but really, it is the truth and I do go there with myself, clients & anyone else who wants to talk about the subject. It is just not right not to enjoy the tastes and textures of fiber….so, I partake daily. Did I tell you that I LOVE prune juice…with pulp, not from concentrate...YEP YEP YEP…and I even use some in my protein shakes every day. My body loves me for it….and I love the way eating all the fabulous nutrients makes me feel. My muscles are happy, my colon is happy, and every part of my physique is enjoying being well -fed with the premium stuff placed in my tank. Fiber that I have on hand everyday: oats, fruits, nuts, veggies, beans, & grains. I cook all my food from the raw stage, stay away from processed food stuff & limit my canned items to low sodium beans that I happily rinse through a colander to remove all salt. Lean proteins I have on hand everyday: b/s chicken breast, solid white albacore tuna (I do buy this canned), variety fresh fish, whey protein powder, yogurt, and lots of eggs! I do eat a balance of lean proteins & fiber for each meal and I drink water like a fish. Is there such a word as fiberlicious….it sure sounds good to me;)
My Nutrition for Today:
TIP: I may have the same things during the week as they are pre-prepared and ready to go
1 Cup of Coffee (do not count this as a meal) 1-Breakfast Protein Shake 2-Post Workout Shake (Power Up) 3-Sweet Potato Fries (A Craze right now) & 2 Stay Healthy Protein Balls 4-Albacore tuna mixed with spicy mustard on 1 slice sprouted organic bread 5-6 egg-white scramble with garlic & fresh baby spinach 6-Protein Pudding
My Workout for Today:still not feeling like quite the powerhouse, a bit tired, so I completed what my body dictated & what I had time to complete in between my client schedule….I FEEL ACCOMPLISHED!
20 Minute ARC Trainer Interval
Repeated each set 4x
Set 1 Modified Burpees 15 reps Modified Smith French Press 10lbs on bar @ 15-20 reps
Set 2 Lateral Lunge to opposite knee tuck 15 reps each leg Modified Triceps Kick Backs 12lbs @ 15 reps
Stay Healthy Chocolate Whey Pudding
As Requested, the Protein Pudding Recipe:
Chocolate Whey Peanut Butter Banana Pudding for Dessert!!!! Make in 2 MINUTES! 1/2 very ripe small banana-smash until smooth, add 2 tblsp peanut butter & keep mixing, add the protein powder..keep stirring. Add a splash of light choc soy milk, n/f or l/f milk to pudding consistency. Eat immediately or put in the refrigerator for a cool dessert for that before bed muscle recovery time
I do this option as well:
Option: omit banana, add 1 tbsp s/f f/f chocolate instant pudding mix, reduce peanut butter to 1 tbsp, increase the soy milk to ½ cup, follow the stir directions as listed, and put in the refrigerator for at least an hour before consuming
Motivation of the Day: Pursue Your Passions…Your Spice in Life
I would have to say one of my biggest passions is creating in the kitchen. I have so much fun creating healthy everything…..give me a recipe challenge to modify and it is ON!!!! Cooking is so therapeutic for me...a wonderful escape into “ME” time. I also enjoy cooking for others and getting feedback on my creations. I have always loved to cook & bake since childhood as I stood beside my Mom and learned the art of how to prepare meals. I need to thank my Mom for the hand down of my love for cooking….I have fond memories of being her helper in the kitchen & I loved the result of all the ingredients we put together. It was like magic. To this day, my passion remains and even more so, as I strive to share my nutrition with you. Nutrition is a big part of my physique looking the way it does. Did you know food contributes as much as 70-80% of maintaining a healthy body? So, not only are healthy cooking, baking & eating fun, & therapeutic for me….but it is also truly my lifestyle. I posted a poll on the Blog asking what you wanted me to write about and the vote so far… Nutrition!!! This makes me very excited, as I love to cook, love to bake, and ABSOLUTELY love to eat….in fact every 2 ½ hours I am putting something healthy in my face to keep my metabolism running at its peak to burn calories efficiently, and maintain stable sugar levels. Feeling satisfied all the time is my goal. My meals are palm size portions of all the wonderful nutrients…lean proteins, antioxidants, fiber, and healthy fats. I plan to dedicate several Blog posts on the importance of nutrition and how it has worked for me;) Cheers!
My Workout of The Day:
20 minute ARC Interval Training
Body Work: Repeat Each Set 4x Set 1 Modified Smith French Press from navel 10lbs on bar 25reps Lunge Knee Tucks 25reps, repeat other leg Set 2 Modified Triceps Kickbacks 15lbs @ 15-20reps Low jacks x3 plus jump 15 reps Set 3 Biceps Curls 15lbs @ 10-15reps Kick Front Lunge Backs 20 reps, repeat other leg
Oatmeal Raisin Whey Protein Balls....Watch the Video
Nutrition of the Day Coffee - 1 cup 1-Pre-workout Protein Shake (lighter side) 2-Post-workout Protien Shake (Power Up) 3-Sweet Potato and Oatmeal Raisin Whey Protein Balls (watch video) 4-Spinach Salad (my posted fav) & Grilled Salmon 5-Whey Protein Pudding for Dessert Stay Healthy!
Let’s talk about the BUTT…no, not but…I mean the backside, bootie…yes…BUTT. This is a subject ALL women love to discuss. Hence the famous question “Do these pants make my butt look too big?” Let me start by saying thank goodness all women are built in beautifully unique ways giving character to each of our personal backsides. I will also share that there is no such thing as spot reduction. So when you point to your BUTT and say I want that gone….sorry, you have to look at the whole picture. Fitness is a head to toe achievement. Now, moving on….I will share some exercises that will firm up the bootie in addition to your nutritional and cardio program. Take into consideration the muscles making up the Gluteus (Butt)…Gluteus Maximus, Medius, Minimus, and Piriformis, and the direction they take on the body. The Gluteus Maximus…the large muscle of the butt is a hip extender (takes your leg backward)…any exercise that extends the hip such as running, butt blaster, lunges, etc will benefit the backside. The Glutes Medius, Minimus abduct the femur (leg), so exercises that involve taking the legs out to the side benefit these muscles…the seated abduction machine is great for isolating these muscles. The opposing muscles (adductors – which are worked by taking the leg back to the mid line of the body) are also isolated and benefited by the seated adduction machine. OK ladies you know the machines that everyone tends to avoid because you feel like you have to cover your crotch…or OMG…the whole world is staring at me sitting in this contraption. Throw those ideas out the window and start isolating these muscles correctly. Adjust the machines to a challenging weight, and FOCUS…even place your hands the side of your bootie to help you feel the contraction as you push the weights out…and yes into a split like motion…for crying out loud….no one is looking…work the damn things. Now, move to the adduction machine, place your hands on your inner thighs and repeat the same focused contraction taking your legs back together. Moving on to the lovely Piriformis…an external rotator of the leg. Cable machines are good too work the Piriformis as you can play with the leg angle. Also, this wonderful muscle assists in leg abduction, so guess what….when you are working your Medius and Minimus, the Piriformis is along for the ride. All of us want to achieve the APPLE BUTT, and applying a healthy nutrition and fitness program will get us to the Genetic Apple we are all supposed to have.
