Monday, August 20, 2012

Recipe: Almond Joy Oatmeal bake

Almond Joy Oatmeal bake
Better for you than a real almond joy, a client of mine gave me this idea, so I created it this morning!!


Ingredients: 
4 banana's 
3  Cups of Oats
1/2 Cup of slivered almonds
1 Cup shredded coconut 
1/2 tsp cinnamon
1/2 tsp baking powder 
1 Scoop protein powder (vanilla is best) 
2 Cups vanilla almond milk 
2 eggs
mini chocolate chips 

Layer a 9 x 13 pan with sliced bananas. 
Mix together the oats, the cinnamon, baking powder, protein powder and almonds and sprinkle evenly over the banana's. 

Layer the coconut over the top.
Wisk the almond milk with the eggs and pour evenly over the pan so that it soaks into the oat mix. Sprinkle mini chocolate chips over the top. I used 3 small handfuls.

Bake for 20 min at 325 and serve!! 

Saturday, August 18, 2012

Peace, REST and conditioning!

Happy Saturday everyone!
Lately I have been thinking about ALL the aspects of working out that we don't always put importance on. For me, I am thinking of stretching, massage and foam rolling.

It's so important to make sure out bodies and muscles are recovering properly with SLEEP, FOOD, and RECOVERY. You don't see growth and gains if you never ever take rest!!

Muscles are just like FAITH, to see growth we need to stretch them and JUST like Jesus went to the wilderness to rest and be with God to stay on the right path, we need to rest and do all we can for recovery to be on the right path.

Recently I was scolded by a massage therapist for how I sleep which is causing trouble with my muscles. She gave me stretches to do, she suggested new ways to lay at night and she suggested a few more trips to her to get the problem areas fixed!

I trust her, it's her job to do the bodywork I need, and massage releases tension so my muscles can relax, recover and grow! PLUS what she is doing will aid in sleep and that is a huge part of recovery. Our muscles rebuild and repair when we take breaks from working out and when we sleep, it's ESSENTIAL to recovery!

I am also doing more foam rolling, probably about 3 times a week on my legs specifically and always after a heavy leg day or the day before one. Tight ITbands and hammies have been throwing other areas out of whack and affecting my health too, everything is SO intertwined!


With ALL I do to build and work muscles, they need to be properly taken care of: rest, stretches, recovery and PEACE will prosper us body, soul and spirit! 

PEACE will reign in our hearts if we are focused on God first!
Peace inside is essential to rest of all kinds, need peace? Turn here: Deuteronomy 29:29, James 1:5-7, Psalm 62:7, Psalm 6:6-9, Isaiah 26:3-- set your mind on Christ and his word and find peace!!


My weekends with mini-mack are amazing and I love my family so very much! Having a house where God reigns and his peace prevails is SO important. Its the water to the seeds we sow, it's the recovery to the hard work, its what makes a house a home ! Oh and look who got flowers at work Friday, yep, I sure did...Love is great too. Thanks MACK!



Since I am up in weight and am starting to tweak my diet to lean down, conditioning is becoming my best friend. Plyo's, sprints, burpees, box jumps and little gems like these are the icing on the already hard workout cake! Burpee to a pull up, they are a HUGE challenge for us vertically challenged!! Excellent for core, arms, back and your heart! Fabulous fat burning love!



Conditioning workout:
10 reps three rounds:
TWO 30 second sprint's
pushups
burpee pull up
renegade row to bicep curl
squat jumps
crunches
and MB slams.

Enjoy!!

How do you take time to rest and recover??

Wednesday, August 8, 2012

Gaining to gain and keeping it consistent

Hey all!! A blog post? REALLY?? I know, I have been MIA, my computer is having technical difficulties and I am getting used to a new schedule as a married woman!! BUT I have been learning a lot the past few weeks! 

All the trainers at my gym went on a 2 day retreat to meet on new procedures etc and talk over how we work! It was a great time, really productive, we ate amazing food and had some time in the sun too! It was a great time to reset and bond with the team! 


Gaining! 
I gained weight!! I know, right, isn't the point to maintain a trim figure and/or LOSE? Well, I am gaining to gain. Some people will gain weight, a lot of weight after their wedding because they trained and dieted for that ONE day! Not me, I am gaining to GAIN! I added 6 lbs, slowly (since June) to gain muscle as I lean out. So I ate about 80% clean, I didn't aim to gain 10lbs, or more, but knew my BF would be up as well. 

Over and over it's been proven to me that my clean eating, eating through the day and heavy lifting keep me lean and mean, so I scaled back the "clean eating". I ate butter, I ate pasta, I ate when I was hungry, I had eggs, lots of them, with cheese, I had popcorn and I am up 6 lbs!  



Game plan now is to blast the lifting, starting with really heavy leg days to release growth hormones and jack things up a bit! I am also focusing on heavy weights and compound moves: 
clean and press
Squat
Deadlifting 
and work on weaning down the body fat while keeping and building muscle. I am aiming for high fiber!! Read LOTS of veggies with my protein! 

LUNCH 2x a day! 

I am also being consistent, because that is key, day in and day out, leaner diet, more fiber, high protein and getting plenty of healthy fats too and fat burning foods! Water, water, water which I am working on (my struggle!) and doing a clean eating campaign!! Not that we can't enjoy treat meals (bring em back baby!), but keeping those 20% foods I was enjoying for treat days, back to 90% clean and watching the lean mass go up and BF down!! 



Leg day and shoulders: 
Leg press 150# 12*3
Front Squat 50# 12*3 (lighter than it should be) 
Single leg KB deadlift 25# 8each leg 3 sets

Shoulder press machine 45# 8*3
clean and Press with bent over row 60# 8*3
Single arm rear delt fly 20# 10each arm 3sets 

Get after it! 
What was your workout today?? 




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Disclaimer

Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.