Workout Fuel and Re-Fuel

In my continued quest to improve my physique I have really been focusing on learning more about nutrition, the most success in my transformation showed me first hand that nutrition is critical to uncovering the muscle definition that I have worked so hard for at the gym. I historically have not had the most adventurous or variable palate but am challenging myself to try new things as the drive to achieve a sculpted physique has overridden my stubbornness to try new foods ( to a degree anyway...).
I have been focusing on pre and post workout nutrition following the principles of Tom Venuto's Holy Grail.
I have created a few new recipes for the meal plan, my new favorite pre/post workout meals:

Protein scramble
1/2 cup old fashioned oats
1/2 cup fat free cottage cheese
1/2 cup egg whites
1/2 scoop whey protein powder
Whisk/mix all ingredients together and scramble 'em up! Filled with complete and easily accessible protein with complex carbs...perfect combination!


Chocolate Berry Protein Smoothie

3/4 cup skim milk

1 scoop Chocolate Mint Whey Protein

1/4 cup frozen raspberries
3/4 cup frozen blueberries
Blend! Try a different combination of berries but this is my favorite. Blend in some ice to thicken shake or if you need it to stay "smoothie" while you work out. Portable and provides protein and carbs for the perfect recovery shake.

Working on more recipes and menu plans. Give these a try and let me know what you think....

Body Weight Training for Moms

Everywhere you look these days, bodyweight training! I've got a new twist on the program!

As Moms (and Dads) we always have some extra body weight laying around...check near the fridge when the doors are open, on the couch Saturday mornings or follow the mud tracks from the front door in the spring....
The benefits of using these "dumbbells" are plenty...

• you already are paying for them (LONG term installment plan)
• they provide progressive resistance (as long as you keep feeding them)
• they incorporate dynamic stabilization into every exercise
• they provide live entertainment throughout the workout

 

Bench Press



Push ups









Crunches and Smiles



 

Squats

   Go chase down your dumbbells and enjoy a body weight workout!    















Eating Chicken Breast Again!

I know what everybody hears about a "bodybuilder's" diet, protein, protein, protein, whey protein and lots of chicken breast. Sound like the potential for a boring menu after awhile. With a little creativity you can vary the menu quite a bit.
Some of my faves:

Chicken tacos

Cut boneless, skinless chicken breast into thin strips, season with your favorite taco seasoning and saute with olive oil until lightly browned. Add tomato sauce, hot sauce and BBQ sauce. Stir to coat all chicken evenly. Simmer on low heat adding water to thin sauce if necessary.

While chicken simmers, prepare toppings: shred lettuce or better yet, spinach, dice tomatoes, peppers, onions etc. as you desire. All veggies: nutrient dense and low calorie. Shred cheeses of your choice but use sparingly as too much cheese quickly adds to calories and fat content of your taco.  Try topping it off with a little Greek yogurt.

Create you masterpiece and enjoy! Tacos area an easy and healthy way to get the family involved in their own healthy meals and accommodate varying taste preferences. Put out all the toppings, hand everybody a shell and let them build their own!

Taco traps: Be careful of sabotaging the healthy taco meal. Consider using Greek yogurt instead of sour cream, or if you must use sour cream keep it to a small 'dolup.' Cheese should also be used sparsely and go with a  low-fat option where you can.

Chicken and Quinoa
Cook quinoa per package instructions. (Add a little chicken base to the boiling water before adding quinoa for a little extra flavor.)
Scoop a serving of cooked quinoa into a bowl. Toss in baked skinless chicken breast cut into strips or small pieces that has been seasoned to your palate. Grab a fork and enjoy.
This is a great meal to prepare ahead. Make a little extra you've got lunch options for the week, put a scoop of cooked quinoa in a bowl with a lid and add chicken or vegetables.
Quinoa is considered a "superfood," providing all 9 essential amino acids....great for building muscles! Also a great source of phytonutrients, antioxidants and fiber.

Hot Chicken Wing Pizza (my favorite!)
Bake skinless chicken breasts, slice into strips and coat strips in chicken wing sauce.
Choose a "crust." Try a whole wheat pita or wrap. Or make homemade whole wheat crust.
Prepare crust, top with tomato sauce and hot sauce mixed for some extra kick (remember the added metabolism boost from the capsacin!)

Next layer...shredded spinach, then shredded cheese (again consider low-fat and watch quantity as this can be a trap). Consider adding a small amount of feta or cottage cheese for a little texture.

Finally top generously with the baked chicken breast strips.
Bake at 400 degrees until cheese is melted and crust lightly browned. Let cool and enjoy!
Pizza traps: the biggest nutrition trap in pizza creating is the cheese. Consider low-fat/part-skim and keep pie coverage sparse as cheese quickly ups the calorie and fat content of the meal.

Headed off to bake me a pizza right now! Which meal are you going to try?

Protein and Resistance Training

So you are working hard at the gym by now, I presume....Now about the fuel and building materials you are providing your body after your workout?  Found a good article reviewing dietary protein intake in relation to resistance training.  I personally provide my body with a whey protein shake 'chaser' after a workout session. Tons of stuff out there about nutrient timing and muscle building...if your interested in more of the science stuff check out this article.....

Remember your nutrition plan and your resistance program are both critical to your success in sculpting your new self!

Reality Check (-In)

Time to be honest...we are well past the New Year's Resolution make it or break point. Probably approaching time for the need for "tank top arms" and the ever popular drive to "bikini season." I personally stick with a less seasonal approach to being fit and healthy! Where do you stand? Do remember the goals you set for yourself?  How are you progressing towards your goals? Are you any closer to meeting them or have you achieved them and it's time to set new goals?

Take assessment of your plan and your progress: (time to be honest with yourself)

Goals:

• Did you set S.M.A.R.T. goals?
• Do you remember your goals/did you write them down to make yourself accountable?
• Which of your goals have you achieved? Have you set new goals?
• And most importantly~how badly do you want to reach these goals and have you put in your best effort to move towards achieving them?

Nutrition:

• Did you keep a food journal to keep yourself accountable? Are you making healthier food choices?
• Have you reassessed portion sizes? Are you suffering from a bit of 'portion distortion?'
• How are your energy levels?
• Have you gained/maintained control over stress/emotional eating? Hard to do but face it using food to deal with stress only adds to the stress by contributing to you not meeting your health goals.

Workouts/exercise/activity level:

• Do you have a gym membership/home gym or exercise area?
• Do you actually go to the gym?  :)
• Do you push yourself during your workout? They should be hard and make you feel like you did something. (you need to walk faster on the Treadmill than you walked getting over to it, and yes, the weight should feel heavy when you lift it!)
• Is it time to set up a new program for the gym to shock those muscles and break through a plateau?

OK, full disclosure, I am writing this post because I felt I needed to take inventory....kinda felt like I was losing focus and allowing little leaks and falling into old habits. I am human, faced by the same challenges and temptations as everyone else. But I have worked too hard to make the improvements I have so far and will not let myself fall off track!

So, how did you do?
Are your headed in the right direction?
How bad do you really want it? Are you willing to buckle down, deal with the rough spots and give things a little more attention?
Did you figure out a few items you can work on to further your success in getting closer to your goals? Tackle the issues with a little renewed motivation! Consider a less seasonal approach to healthy and fit and make the lifestyle change.

Have you reached your goals? Congratulations! Celebrate a little with a happy dance, set some new goals and keep on going!