Motivational Journey Part 2

“After The Crowd Leaves ….”

My last blog post was about my motivational journey from competing in one bodybuilding competition and trying to find my instrinic motivation to compete in a second show 3 weeks later. I never have backed down from a goal I set for myself whether it be a personal best time in swimming or completing a half marathon. It took a lot of self pride and reflection to say no to the second show. At first I felt guilty and disappointed in myself because I couldn’t find the intrinsic motivation to continue to the second show but sometimes saying no is just as a true test of strength as saying yes. The other areas in my life have become neglected, like an overgrown lawn, and I couldn’t be my best self with a manicured front lawn but an overgrown backyard 😉

Now I have an entire year stretching out in front of me and your probably thinking how will you stay focused?! Having a coach keeps me accountable, if I miss a workout I have to email my coach to change my entire chart. My charts to me feel like they are written in stone!  I never miss a workout or fall off my macro chart when I am working with my coach but my mental state needs a little break & relaxtion before I have to go back under a guided fitness and nutrition plan. Without someone keeping me accountable sometimes it does get easy to miss a workout especially when I am near the beach everyday.

Being in atheltics by the time I could walk instilled a deeply ingrained intrinsic motivation into the make-up of who I am, It has become a part of me, like my toes or hair. Even without a small goal insight or coach its hard to keep myself from not being active! But one of the other ways I help myself head to the gym easier is by keeping it interesting and fun. Every week is a different workout plan, change of reps or exercise, I complete a long run outside on the beach, and I see all my teammate’s at our coach’s boot camp class. Being in charge of my own fitness and nutrition plan will also help me be able to be independent and do it on my own. It also uncovers unhealthy habits that peak back up, over exercising, which allows me to really work on those habits and kick them back to the curb!

 

I look forward to part 3 coming this fall 🙂 

Conditioning Workout

“At-Home Conditioning Workout”

150 Cardio Cals (run/bike/swim outside)
30 second rest interval (in-between each):
1 min Jump Rope

30 Goblet Squats

1 min Bentover Rows

45 Mountain Climbers

30 Dumbbell Deadlifts

1 min Side Lateral Raises

1 min Dumbbell Lunges

30 Straight Leg Dumbbell Deadlifts

1 min Dumbbell Military Press

18 Burpees

15 Tricep Push-ups

1 min Overhead Tricep Extension

30 Laying Leg Lifts

1 min Bicep Curls

1 min Jump Rope
Repeat 3x
150 Cardio Cals (run/bike/swim outside)

 

 

At-Home Conditioning Workout

100 Cardio Cals

10 second rest interval (in-between each):

15 Burpees

30 Front Raises

20 Pushups

15 Jump Squats

30 Standing Shoulder Press

20 Incline Push-ups

15 Jump Lunges

30 Goblet Squats

20 Burpees

30 Bent-over Rows

20 Side Lunges

15 Hammer Curls

30 Seated Russian Twists

20 Tricep Kick-backs

15 Bicep Curls
Repeat 3x

100 Cardio Cals

Sunday Dinner Recipe

Turkey Stuffed Peppers

Fail to plan, plan to fail….Meal prep this dinner tonight and stay on track all week! This recipe can give you 6 dinners for the week, all you have to do is reheat! 

 

Macros for 1/2 pepper:

3G fat, 19g carbs, 18g protein  

 

• Heat oven to 400°F.
• Lightly spray olive oil spray in a medium nonstick skillet and heat on a medium heat. Add 1/4 cup diced onion, 1 minced garlic clove (or 2 tbs jarred minced garlic), 1 tbs cilantro, and saute about 2 minutes.
• Add to the skillet: 1 lb 99% lean ground turkey, 1 tsp salt, 1 tsp garlic powder, 1 tsp cumin and cook meat until it is completely cooked through
• Add to the skillet: 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes.
• Lastly add to the skillet: 1 1/2 cups brown rice
• Cut 3 bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp cheese. Pour another 1/2 cup of chicken broth on the bottom of the pan. Cover tight with aluminum foil and bake for about 45 minutes. Carefully remove the foil and serve right away.

Read more at http://www.skinnytaste.com/turkey-stuffed-peppers-45-pts/#FPGK9ZOSrAfuz56E.99

Snack Time!

Snack of the Day

Fage Greek Yogurt! 

I love these portion sized Fage Total 0% Greek Yogurt cups that come with a side of fruit or honey. They make a perfect on the go pre- or post-workout snack!  I had mine after a 6 mile run on the beach this afternoon 🙂

Macros: 

120 Calories

0g fat, 18g carbs, 13g protein 

At-Home Conditioning Workout

100 Cardio Cals 

10 second rest interval (in-between each):

 

15 Burpees

30 Front Raises

20 Pushups

15 Jump Squats

30 Standing Shoulder Press

20 Incline Push-ups

15 Jump Lunges

30 Goblet Squats

20 Burpees

30 Bent-over Rows

20 Side Lunges

15 Hammer Curls

30 Seated Russian Twists

20 Tricep Kick-backs

15 Bicep Curls

 

Repeat 3x

100 Cardio Cals 

Daily Nutritional Advice

Which Yogurt Should I Choose?

Chobani, Light & Fit, Fage…So many yogurts and greek yogurts to choose from! Which one’s are the best for your fitness journey?

Fage 0% is the top choice when choosing a yogurt for snack or breakfast. It has 0g sugar, 0g fat, 9g carbs, & 23g of protein. Chobani’s, on the otherhand, can pack 20+g of sugar, 20g carbs, & they only have 14g of protein.

Add toppings for texture & flavor! A few of my favorite toppings are chocolate chips, peanut butter, granola, berries, and I love dipping apple slices into my fage!

Snack of the Day

 

Berry Yogurt Bowl

 

My mother-in-law sent me this amazing dessert she had last night! It can also be used as a snack to satisfy your sweet cravings during the day to help push you through the 2pm slump! Did you know 100 blueberries equals 100 calories?? Berry season is just beginning to start in the grocery stores: the prices are going down and the taste is improving (they are so sweet!).

Layer a mix of strawberries, raspberries, and blueberries on the bottom of a bowl and place over the top a Yo Plait whipped greek yogurt at 80 calories (she used lemon meringue whipped greek yogurt: no fat, protein 13g, and carbs 11g).

*Optional: add unsweetened coconut flakes (a sprinkle will be 0 macros! <1g) or add 2 tablespoons of light cool whip (1g fat 3g carbs)

 

“Sunday Sundae”

 

Sunday Sundae! I love dessert and yes we can stay fit and still find the balance with sweets! I am currently 15 weeks out from my competition and the desserts don’t end, they just get more creative 😉 My mother in law is always stopping by and dropping off new finds she comes across and she found two great desserts for me this week! Dannon has just come out with light & fit Greek yogurt whips : 0g of fat, 11g of carbs, and 9g of protein. I usually don’t watch the sugar but it is only 10g and chobani flavored ones are usually at 20+ grams. I have tried the coconut flavored whips and it was amazing! It did have the sweet aftertaste, but it is a good substitute for a sweet treat. Top it off with a few banana slices & coconut flakes! Meringues are very underrated. Have 8 meringue puffs for 0g of protein & fat and about 25g of carbs! Spread them out throughout the day and stay satisfied. Stay tuned next Sunday for new macro friendly sweet treats!