Uncategorized

Scrambled Tuna 🐟

last night I had my friends over for dinner. I tried to get creative with the limited list of foods I am able to eat so I could enjoy our time together over a mutual meal!  what I came up with was a hit!

first, I originally planned on making tuna cakes aka tuna patties, but there wasn’t enough to bind them together and they quickly fell apart in the skillet. next time I will add a couple egg whites. BUT this is the exact recipe for last nights dinner:

5 cans of drained tuna in water. 

1 small head of cauliflower, chopped up then steamed in the microwave for four minutes. (put on a towel to absorb moisture while draining the tuna.)

half a jar of sundried tomatoes, diced

1/4 cup of feta cheese

1 whole egg

1 tsp Italian seasoning

sriracha to taste

mix all ingredients and cook in skillet!

ENJOY!!

Uncategorized

5 Step Kale Salad

I had some veggies to use up this week because I got excited and bought more than I could handle. I’m limited to a cup of veggies with M2 and a large salad a day.  I honestly don’t mind my meal plan!  thankfully I like tuna, otherwise I would probably be miserable 😂

so I’ve improvised my cold salad of mixed greens to a sautéed salad!  I enjoy the change from cold to hot!  it’s the little things. 

1 bunch of kale

1/2 bunch of asparagus

1/2 container of sliced mushrooms

6 cherry tomatoes

dash of salt

1 clove of garlic

oil is optional (I simply added water)

  1. sauté mushrooms with garlic and oil/water. 
  2. add asparagus and cover to steam for a few minutes. 
  3. add washed kale seperated from the stems and halved cherry tomatoes. sprinkle salt to taste. 
  4. cover with lid until kale is cooked down. 
  5. enjoy!
Contest Prep

Practice Show

Hoppy belated Easter!

I’ve been feeling high energy and strong since carbing up on Sunday.  Yesterday I floor pressed 145×3!  I haven’t felt this good for a long time so I was very excited to get a good lift in.  Same thing this morning with my shoulder workout.  I also through in some hamstring exercises after cardio.  My 6am and 7am both cancelled so I had plenty of time for a quality workout, which I feel like I haven’t had recently.  Two good lifting days in a row left me feeling happy and ready for my contests!

Yes, plural.

This morning I registered for a “practice” show April, 9th- Next Saturday!  Do I feel ready?  Honestly no… but it will be good because there are only 4 total competitors in the Figure division so far so I think I have a good chance of placing!  It will look very good on my resume to place in a show.  It will also give me the confidence I need for the show I’ve been prepping for, April 30th!  SO CLOSE.

Today’s workout was shoulders – got a good pump:

Military press

     straight leg deadlifts

lateral raises

bent over rows (over exaggerated to hit the rear delts)

front raises

face pulls

     hamstring curl machine

seated shoulder press

     single leg RDLs

blogging101, FAVORITES

March Favorites

Another month into 2016, where does the time go??

Here are a couple new favorites I’ve stumbled upon the past few weeks, enjoy!

Exercise:

standing lat pull downs


why have I not been doing his amazing exercise?!  super set with shrugs or tricep push downs and feel the burn. 🔥

YouTube channels:
TheTigerFitness
Omarlsuf

Podcasts:
– Mark Bells Powercast for all the powerlifters out there.
– Primal Edge Health podcast.  If you’re interest in learning more about ketosis, this is a great start for you!
I found this list of informational podcasts on Pinterest. I subscribed to almost all the nutrition ones and I’m super excited about the self-help podcast, The One You Feed. check it out.

TV Show:
I hardly watch TV, but when I do, fit2fat2fit is my go-to.  This is one the roomies and I always make time for.  Plus I just found out that there is a podcast that covers a lot of events that went on behind the scenes.

Drew Manning is a personal trainer that went through his fit2fat2fit transformation in 2011.

Recipes:
two variations, same macros!

tuna omelette:
1 egg
3 egg whites
1 pack of aldi flavored tuna.
-they have a couple flavors in the 2.5 ounce tuna packs, sweet and spicy or lemon pepper.  I personally prefer the sweet and spicy over all, but the lemon pepper was surprisingly delicious with my omelet. I stumbled upon the combination when that was the only flavor I had left.. I buy them by the box! of course plain works well too.
fruit on the side.
-strawberries or blueberries are my fruit of choice… I have a very limited selection to choice from at the moment, any fruit will do!

or

frozen overnight smoothie:
1 egg
3 egg whites
1 scoop of protein
6 frozen strawberries
-again, any fruit will work.
blend and freeze.
add water/milk if needed.
this was an easy option for a prepped breakfast; grab it and go!  I let mine thaw out a little so it was a little slushy by the time I would eat breakfast. I also used chocolate protein and it was so good I didn’t even want to try it with any other flavor. add chocolate chips or coco nibs for an extra sweetness!

Contest Prep

Bodybuilder Circuit

my posing coach made a couple suggestions on Saturday that I have been following:

  1. increase cardio/intensity to 1 hr a day for 6 days a week (to lower body fat)
  2. train legs 3 days a week and use heavy weight to bring out striations in the lower body. (focus on calves and hamstrings)
  3. do weighted ab exercises

this morning I had about an hour to get a good workout in before work. this evening I will be benching and squatting 😏💪🏼🍑

40 minutes on the open stride machine

15 deficit calf raises using the smith machine 

10 leg extension (breakdown set)

20 weighted decline sit-ups

repeat 5 times!

Contest Prep

Posing Session

today I had my first posing session with bodybuilding veteran, Stasi Longo. she is an amazing coach and person, I’m so happy I decided to receive coaching from her. I would highly suggest a posing class or clinic before a first show. she took my body fat (23%), weight (138), adjusted my suit, gave me suggestions on what I need to improve. mostly keep my diet on point, do more cardio and more legs, because my upper body and lower body aren’t proportioned. also, as a judge, her trained eye was able to help me pose in the best position for me and tell me exactly what the judges look for. she corrected my poses, which I had learned from watching YouTube videos.    
    
 she said there really are no rules when it comes to posing and I would have gotten away with what I had learned, but the suggestions she gave me made a huge difference!

   
     
she also helped me with my walk, prejudging posing and went through the T walk also for the second round of judging. I had so much confidence by the end of our session. she told me I should try a show April 9 (3 weeks away) for some experience before her show at the end of April. I’m highly considering it! his is the motivation I needed to get me through the next 6 weeks. I can do this!!!

Lifting

HAPPY TUESDAY

The combination of a busy weekend and the time change, my routine has been thrown off to the max.  My meals and prep in general have taken a backseat and I was feeling burnt out.  It’s SO important to listen to your body!  So i took a couple days off my cardio routine and I’m feeling much better about everything today.

Contest prep is HARD.  It’s a huge mental struggle for me, because it’s so close and yet so far away… it’s easy to lose focus.  But this morning was a great cardio session (much needed) and some good accessory work because I’m squatting with the crew this evening at Umbergers.  I haven’t been there for a week!  Also, juggling between two jobs has been a hard adjustment and i’m sure that has effected me and my routine as well.  After this week I will no longer be working evenings.  Most everyone has switched to mornings and those who are unable to I was able to schedule for Saturday morning, that makes me happy.

This Tuesday morning I had a 6am client.  She deadlifted 5×5 and loves lifting heavy, she will quickly progress and i’m excited to see where she ends up!  I did HIIT for half an hour after and deficit calves on the smith machine afterwards.  I threw in an accessory circuit before calling it a successful morning!  I try to drink 1/2 a gallon by 8 am so I can pace the remaining gallon for the rest of the day.  I recently ran out of l-glutamine and replaced it with l-leucine.  I mixed that with a scoop of creatine with an ALA and 2 l-carnitine and hit the shower!  I’m ready to go.

My meal plan calls for 1 whole egg, 3 egg whites, 3 oz protein (usually tuna because I make it an omelet) with 6 strawberries.  This morning I decided to switch it up and used frozen strawberries, a scoop of chocolate protein, and threw the eggs in there for the mixture and froze overnight to make a delicious breakfast smoothie.  A nice change from my usual breakfast! I always have to eat my meals cold… all my food is always cold by the time i eat it, by the way, from being in my Jax lunch box.  I could hear it up if I really wanted to but i don’t like to heat plastic, period, and I also just don’t like to use microwaves…

So today is off to a great start!  Trained one of my favorite clients, got a quick cardio session and workout in and heading to work!  I joined the Health and Wellness Committee at work and I’ll be attending my first meeting today. I was listening to one of mark bells podcasts where he interviewed Jason Khalipa, a crossfit games winner and gym owner, and he really encouraged me to make a difference in the work environment!  I’m really looking forward to it and I’m hoping to make an impact in my new office.

30 minutes on the treadmill, 30 seconds on/30 seconds off

deficit calves on the smith machine [triset] 3×8-10

25 decline sit ups, 25 rolling calves, 15 smith pulls, 25 incline push ups (4 sets)