Week 1 done and dusted and I feel so good!
I have had an incredible week of lifts and made some gains. Let’s first talk nutrition
I cannot express how much I’ve learned from Avatar Nutrition and how I look at making progress growing muscle. I was so afraid of carbs and did everything to avoid them but I know now that if I want to build muscle I need them. This site figures out your macros and sends you videos to teach you proper macro counting. I started out at 178lbs last week, hit my target macros daily but lost a pound – so guess what ?? I get to eat more this week!!!
Now the lifts , I’m following 2 programs on the Bodyspace app and they are Keto gains and the Livefit trainer programs.
I ended my back squat last week at 135lbs, deadlifts at 135lbs and still managed 4 hiit cardio sessions.
Week 2 is off to a great start so stay tuned for those results.
Ditch the scale because the proof is in the pics!
*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.
I do not make resolutions ever but I do make goals for myself and this 2017 is full of Big Ones!
I’m running my first 100k trail race in May and I need to be strong for this race as it’s on a technical trail with a ton of hills so I’m embarking on a new challenge. I’ve registered for the Bodybuilding.com 250k challenge! I will be doing an intense 12 week lift program that I will design on my own using bits and pieces of info from my Alpha Female program, Jamie Easson LiveFit trainer and the BodySpace app. I will only be doing 20 min Hiit cardio sessions 3-4x a week and at least 2 leg days per week.
I will post my workouts daily on my Facebook page ! I will also post on my Instagram page. There is so many ways to follow me on this journey so let’s connect.
The 12 week program begins Monday Jan 8 2017. I’ve done my before pics and they are horrific! How did I lose all my gains from my Alpha Female program in the summer? I got fat again! Weighing in at a solid 177lbs
There I am and here I go!
Nutrition wise I’m not worrying about calorie totals but more macros numbers. I’ve set my macros at 40% fat , 35% protein and 25% carbs. I’m an endomorph and after researching it I need to consume more fat and less carbs – but not No Carbs!
So there will be a lot of steak, eggs, sweet potatoes and protein shakes in my life.
I will be spending a lot of time at GoodLife Fitness working on my gains and loving it.
Stay tuned and follow along!
Stupid easy meal tonight!!!!
Man oh man I love my Instant Pot! This meal came together so fast and that’s how I like it. As a gastric bypass patient I cannot eat dry meat as it just kills my pouch and I get sick- this chicken came out so moist and tender you can cut it with a fork!
Here’s how it went down
Place 4-6 boneless skinless chicken breasts in the stainless steel pot ( I used 5)
Add in 1 cup of Honey Garlic sauce
Add in 1/2 cup water
Set instant pot to Poultry for 13 min then manually release when machine beeps done
Serve with rice and veggies and you have a complete meal
I don’t have the macro count for this but will add it later! Hey it’s chicken so it’s got lots of protein!
I’m pretty sure I could throw out every kitchen gadget/tool and live with just my Instant Pot!
It’s a blustery cold snowy day here in the North so I had chili on the brain. Here’s how it went Down
You will need
3 stalks celery
Bunch of green onions
1 can 6 bean medley
1 can Chili style tomatoes
1lb of extra lean ground turkey
3/4 c frozen corn
Garlic powder, chili powder and cumin – Turn your instant pot onto sauté , add in a little oil and then throw in the cut up veggies
Then add in ground turkey
Drain and rinse the can of beans , add to pot . Add tomatoes , corn and spices. No need to cook the turkey fully because you are going to let pressure do that.
Cancel the saute action, put the lid on and hit manual for 15 minutes. Boom Chili is done! Let it naturally release pressure as it will stay warm until you are ready to serve. I like to put mine on rice, top with sour cream and cheese!
This makes 6 big bowls and here’s the details/macros
Low fat, good carbs and high protein! Win win
Looking for a grab and go breakfast that is high in protein , good carbs and fat? Get yourself an egg Bowl!
I used Old El Paso stand n stuff taco bowls
I used 5 eggs, splash of milk, 2 cheese sticks , 3 oz deli ham and 1/4 diced orange pepper.
Just fill up the bowls , pop in the oven at 375 for about 15 minutes – until eggs have set!
Here’s the macros stats
My addiction to this machine is real! You can cook anything in it! Today I made a big batch of beef barley Stew and here’s how it went down. Turn the pot on to Sauté for about 20 min and add 1 tsp oil, then 1 package of Stew beef, making sure you brown all sides then remove and put on a plate
Now add mushrooms to pot, adding a little more oil if needed
Remove when well cooked. Now add 1 whole diced onion, 2 stalks celery and 2 large carrots – all diced
Cook until onion soft and translucent. Now add back into the pot the beef and mushrooms. Turn the pot to slow cook for 1 hour. Add 2 cartons of beef broth, 1 tsp each of basil, thyme and garlic powder. Add 1.5 cups of pearl barley or pot barley.
Once the time is up it will keep warm on the “keep warm” cycle.
* This post has been written as part of the GoodLife Fitness blog ambassador program, all opinions expressed are my own.
I’m thankful for today.
Each and everyday is a blessing and if we all could just embrace that the world might just be a happier place.
First off – I’m thankful that the lord blessed me with 3 fantastic kids. They are my life. If you weren’t aware my youngest is a Type 1 Diabetic and everyday is a day of discovery with this disease. I’m thankful that I used to be a nurse and I can manage her care both as a mom and a caregiver.
I’m thankful for my health, last year I was injury plagued with my foot and I didn’t run as much as I’d like. This year I’m focusing on getting all the help I can – super thankful for my massage/sports therapist!
I turn 46 in a few days and don’t feel it , I owe this to my daily gym regime at GoodLife Fitness where each and everyday I run and lift and make my body stronger. I am definitely in better shape at 46 than I was at 26.
My nutrition !!!! Thank you plants!!! I’m so very thankful for the earth to provide me with the nutrition I need. My focus is Clean protein, complex carbs and good fats! On this note – thank you to my Instant Pot which has become my new favorite kitchen gadget! I can cook 4 sweet potatoes in 15 min and I made whole grain brown rice in 21 minutes! Thank you!!!
Basically I’m at a point in my life now where my happiness comes from fitness, nutrition and my family. These things I’m thankful for and let’s all reflect on what we have in life.
So I love my instant pot!
I have literally used it everyday since I got it! I’ve made rice, baked potatoes, made soup and today I made Mac and cheese in less than 10 min!
Here’s what you will need
1 box elbow macaroni
3.5 c water
1 tbsp mustard
1 tsp hot sauce
1 tsp salt
1 heaping tbsp of Earth Balance
1 bag Daiya cheddar shreds
1 cup plain unsweetened plant based milk (I used Veggemo)
Put your macaroni, water, mustard, hot sauce, salt and earth balance in the pot. Hit the manual setting for 4 minutes.
Once finished, release the pressure and stir. Add in the Daiya and milk, stir. Put the lid back on and let it rest on the warm mode until you are ready to eat
I let mine sit for about 10-15 minutes then it was so creamy and yummy!
Quick and easy meal! This pot is my new best friend!
Yeah so um I’m not even going to give you this recipe because it was so very wrong!
This almost looks good, it was meant to resemble “fried chik’n” with gravy. If looks could kill!
It all started with me boiling up my mixture of vital wheat gluten, flour, spices and broth. It just looked gross so I thought ok once I bread it and fry it it will be ok.
See looks edible, up until you actually go to eat it. It tasted like bread, stringy bread with gravy. No no no.
I wanted to like this but no amount of gravy could make this edible. So this vegan is going to stick to plants and veggies without the “wheat meat” on the side!
*This post has been written as part of the GoodLife Fitness Blog Ambassador program. All opinions expressed are my own.
Do you have a story? A reason why you are at the gym? Do you ever get discouraged by the buff people there?
We all have a story and a reason, we need to not feel discouraged when we enter a gym. This is a place filled with all kinds of people. There are the buff super lifters who grunt, moan and yell when making those heavy complicated compound lifts. Don’t fear them, watch them, learn from them and study their form. In the same token , Mr buff super lifter , don’t look at the overweight guy trying to figure out how to put the clips on the bar and laugh at him. Help him, guide him and encourage him. Don’t laugh at the girl who is always on the elliptical and claim ” omg all she ever does is cardio, doesn’t she know she needs to lift” , let her do what works for her. To those who choose group classes over individual training, maybe they are encouraged by others and need that support, don’t think they are any less committed.
I have been there, I was that overweight girl on the treadmill, walking and watching people because I was afraid they were watching me. It took some time before I felt comfortable in the gym. The people at my GoodLife Fitness are helpful and always encouraging. Yes there are times when even I don’t know how to use a piece of equipment, typically I will just wait and watch someone use it and then I figure it out. But don’t judge me or anyone else who is there trying to make life a little better for themselves.
JUST DO YOU!