If only I had this kind of agility, I could box jump higher than my own waist.
In time, young grasshopper. In time.
dear cardio bunnies,
step away from the ellipical and please, please, please lift something heavier than your water bottle.
your body will thank you for it. here’s just some of the benefits:
toned and sexy
burn fat faster
faster basal metabolic rate
you get to eat more!
So here’s the thing: No one is perfect. For a perfectionist like me, this conclusion has been hard to come by…but it’s something that I’ve learned to live with. We all make mistakes. We all fall off the wagon…and we absolutely trip on the way back up. I know, I’m pretty much telling you water is wet.
Although it’s been some time since I’ve posted something significant, I’m sure you know by now that my passions are (among a few others) nutrition and fitness. If I’m not in school, or doing something school-related, then I’m focused on those two things. Unfortunately, my vice is nutritionally unsound foods. And with that, I know I’m not alone.
That’s right. Me, the hypocrite. I preach good, healthy eating and a positive, high-energy lifestyle, yet occasionally eat like crap. I really do love how I feel when I am being true to my body, but I crave the sweet, the salty, the fatty..my drug of choice is food. Now, let’s not get crazy. I really do eat well 90% of the time…but that other 10%? Suffice it to say, it’s not pretty.
And I, of all people, know that you are what you eat. I’m not kidding: you are what you eat. In my experience, and the experience of many others, eating well is the hardest part of that whole “nutrition and fitness” thing. The work done at the gym is (at my best guess) less than 30% of how you look. That’s right: you could totally look at least 70% rock star, and not step into the gym.
What does a decent diet (in my day..today, for example) look like? You can check that out below. I know my body well enough to know that I lose body fat best with a high protein/low carb diet. Most other women do, too (women metabolize fats better than carbs and men metabolize carbs better than fats…just some food for thought)
Breakfast: 4 egg whites, 1 3/4 C cereal (kashi and special K protein plus, 1 C skim milk
Morning snack:3/4 C greek yogurt, 1 T strawberry preserves
Lunch: 4oz cooked chicken, 1/3 C home made mango salsa (yum!)
Afternoon snack:3 hard boiled egg whites, 1 1/2 T almond butter
Post Workout meal: 1 scoop XR protein, 1 mango
Moral of the story: to look your best, you must eat your best. Don’t starve yourself - it will get you no where. Don’t binge (even on occasion) - it’s both physically and psychologically unhealthy.
Second moral: To burn fat fast, lift weights. You won’t get bulky, I promise. You have to eat 2-3 times (yes, times) more than what you’re eating now to get bulky. If that’s your goal (male or female) I 100% support you and will be more than happy to help you along that journey. If you remain a modest eater, you will get toned, lean, healthy and sexy. You will gain some muscular definition (not bulk) in all the parts you workout - you will love the way you look!
1/ Sweet Potato Pancakes/Waffles
- 150 grams Sweet Potato, mashed
- 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream)
- 3 Egg Whites
- 1/4 cup chopped Walnuts (optional)
- 1/2 tsp Baking Soda
- 1/2 tsp Nutmeg
- 1 tbsp Cinnamon
- In a large bowl, mix all ingredients until smooth.
- Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
- Serve with cinnamon and sugar free syrup.
- Calories 309
- Total Fat 1g
- Total Carb 35g
- Protein 40g
2/ Bacon ‘n Cheese Sweet Potato
- 1 medium baked Sweet Potato
- 1/2 cup Cottage Cheese
- 2 tbsp Low-Fat Mozzarella Cheese, shredded
- 2 slices Turkey Bacon (cut into small pieces)
- 1 tbsp crushed Red Pepper
- chopped Broccoli, to garnish
- Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper.
- Microwave for 1.5-2 minutes, or until cheese is melted.
- Calories 296
- Total Fat4g
- Total Carb40g
3/ Sweet and Spicy Sweet Potato Soup
- 2 medium Carrots, peeled
- 2 stalks Celery
- 1 large Onion, peeled and halved
- 3 tbsp Enchilada Sauce
- 2 cloves Garlic, chopped
- Salt and Black Pepper
- 1 Bay Leaf
- 5 cups Chicken Stock
- 1 large baked Sweet Potato, cubed
- Fat free Greek Yogurt for garnish
- Heat a soup pot over medium-high heat and spray with Olive Oil Pam.
- Add carrots, celery and onion and cook for 5 minutes.
- Add the garlic, chipotle, and enchilada sauce and stir to combine.
- Stir in salt, pepper and a bay leaf and cook for 1 minute.
- Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes.
- Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through.
- Garnish with dollop of Greek yogurt.
Amount per serving
- Calories 207
- Total Fat3g
- Total Carb15g
4/ Sweet Potato Fries/Chips
- 16 oz Sweet Potatoes
- Choice of seasonings
- Preheat oven to 425.
- Cut up sweet potatoes (fries, wedges, whatever you prefer).
- Season and spray pan and sweet potatoes with Olive Oil Pam.
- Bake for 15-20 minutes or until golden brown.
- Calories 109
- Total Fat1g
- Total Carb23g
5/ Sweet Potato Stir Fry
- 4 oz Pork Chop
- 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick
- 1 cup cut Cabbage (I like purple, for the color)
- 1/2 cup Cauliflower (again, purple)
- 1/2 cup Broccoli
- Salt and Pepper, to taste
- Place sweet potatoes in oven at 425 for 15 minutes.
- Meanwhile, cook pork chop on medium heat until done.
- Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper.
- Calories 296
- Total Fat4g
- Total Carb30g
6/ Sweet Potato Bread
- 8 oz mashed Sweet Potato, without skin
- 2 scoops Vanilla Whey
- 1 cup Oat Bran
- 2 Egg Whites
- 2 tbsp Milk
- 1/4 cup chopped Walnuts (optional)
- 1/2 cup Splenda
- 1 tsp Nutmeg
- 1 tsp Vanilla
- 1 Tbsp Cinnamon
- Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam.
- Mix whey and oat bran into medium bowl.
- Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well.
- Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes.
- Cool bread in pan on rack 15 minutes.
- Calories 89
- Total Fat 1g
- Total Carb 14g
- Protein 8g
omfg drooling everywhere need
(Source: , via fitter-than-a-snicker)
Well, it happens. For me, it’s class, lab, relationships, family, gym time, nutrition..the list goes on. Even so, having so many things to do helps keep me on track. I enjoy the stress…to some extent.
Obviously all of these things require some of your time. Sometimes it feels like they all require all of your time. What do you do? How do you cope? I’ve found that prioritizing helps. Making lists of “things to do” and clearly noting which are most important.
When that list crumbles, and it does crumble, life can become hectic. That instant lack of control can truly send someone into a mild stress-induced panic. I become hyperfocused on the things that may not really matter, or the things that will quickly blow over, and ignore the things that really do matter. It’s not the end of the world, although it feels like it.
Thankfully, these times come and go. Relationships mend. Family understands. School and lab obligations never end (why go for a PhD if you expected them to?). Nutrition gets back on track and gym time again becomes the priority.
Ahh. Simple, unaduterated bliss….until the next cookie crumbles, that is.
The most beautiful part of my day.
8 x kettle bell swings - HEAVY
10 pull ups - assisted
8 push ups - none of those “knee push ups” - take breaks if need be, just get it done.
8 box jumps - waist high at least. Make sure you’re landing on your heels in a wall-sit position (90-90); you want your hamstrings to take the blunt of the impact.
20 bicycle crunches - extend your leg fully and twist completely, please.
30 second plank.
1/4 mile sprint.
60 second wall-sit.
Four rounds. Two minute break. Why so long? So you can work your hardest over and over again : )
It really is that easy.