Tag Archives: workout

Mini PB Protein Biscuits & Egg Whites

Leave a reply

I had difficulty naming this one. Technically these could be protein puffs, mini breakfast cakes,  biscuits or what have you! I decided to stick with biscuits because when I separated them into three different rounds, they looked really flaky and soft. I have a had a few people think that their protein mug cakes come out a little dry, which is why I typically top mine with something like almond butter, protein icing (a little whey and almond milk mixed together) or sweet eggs…I don’t really mind the “dry” mug cakes but I also have a really strange set of taste buds:) These I made on a complete whim but they were so delicious that I had to share.

Mini Protein Biscuits & Egg Whites
540678_585073018178421_1854572972_n

Ingredients for Biscuits:
1 scoop Myofusion whey (I used peanut butter cookie dough)
1 T egg whites
1/3 cup almond milk
1/2 T flax seed

Toppings:
1/2 cup egg whites or 3  egg whites
Nut Butter (I chose Sunbutter)
Cinnamon
1 packet Stevia

Directions:
Mix all the ingredients for the biscuits in a mug and put in the microwave for 1 minute and 30 seconds. Be careful to make sure it doesn’t spill over! Once done, turn over the mug on a plate and let the cake cool. Then scramble eggs in skillet. Cut the protein concoction into 3 pieces and top them with the eggs, Stevia, cinnamon and nut butter. This is almost identical to my strawberry mug cake, but just another way to spice up your whey:)

Yesterday I had a fun photo shoot at my gym sporting the RUNNUR since I wear this product around religiously. I don’t think I’ve ever gotten so many funny looks at the gym. Wait no, I take that back. Carrying my competition heels to the fitness room made for a pretty long walk. Oh, good times….good times.

2013-04-24 02.50.36

2013-04-24 02.21.37

Oh YEAAHHHHH. Sexayyy RUNNUR.

And even though I did legs today, my past two posts have had leg workouts so here is my shoulder/tricep workout from yesterday.

Kettlebell swings with 25 lb- 3 sets, 25 reps
(All reps below 8-10)
Military press- 50, 60, 60, 40 to failure
Close grip bench- 70, 80, 80, 45 to failure
Clean and press- 45, 50, 50, 45
Dips (normal, not assisted, ladies!)- 4 sets
DB shoulder press- 35, 35, 25, 25
Shrugs holding 50 lbs in each hand- 3 sets of 30
Overhead tricep extension- 35, 35, 35

Okay so I know this looks like a lot but since my reps are in the 8-10 range, I do an extra set usually. I was DEAD by the time I was done though. Definitely felt it the entire day. Give it a shot and let me know how it goes!

WIAW & Leg Workout

2 Replies

Hey guys! This post has quite a bit in it. My WIAW, a new recipe and my leg workout for the day. Enjoy!

What I Ate Wednesday

Lately I’ve been skipping breakfast and participating in a ketogenic fast. Usually, I have coffee and coconut oil in the morning but I ran out of coffee and was too lazy to go get any so I settled for some coconut oil and a scoop of my prep-workout, Blitz.2013-04-15 21.22.13

After my workout, I had 1 scoop of whey and 3 mini white potatoes.

2013-04-15 21.21.36

My post-post workout was a Japanese yam and egg whites.

2013-04-15 22.07.51

Next I took a Tupperware to class with extra lean turkey, 1/2 cup quinoa, bell peppers, spinach, avocado and balsamic vinegar.

2013-04-15 22.56.35

For dinner I had Mexican Stuffed Bell Peppers!! (Recipes below)

2013-04-16 04.19.27

And lastly, I had a casein pancakes with Cookies and Cream casein and 1 scoop almond butter. Not gunna lie, this brand’s cookies and cream tastes much more like cotton candy than cookies but it’s still delish.

2013-04-16 07.47.05

And in case you were wondering what my dish washer looks like……

2013-04-16 07.45.20

Yes, every morning I have to unload this. Shaker bottles, knives and Tupperware. Anybody else have a ridiculous dish washer??

Now for this super easy recipe!

Mexican Stuffed Bell Peppers (serves two)

2013-04-16 04.21.10

Ingredients:
8 oz extra lean ground turkey
2 bell pepper
8 chopped cherry tomatoes
3/4 cup salsa
Small handful of chopped mushrooms, black olives and onions
1 avocado
Lettuce (optional)
Paprika
Red pepper
Chili powder
Coconut oil

Directions:
Set oven to 350 degrees. Cook your meat in a skillet and once it’s done, set aside in a bowl. Saute your mushrooms, black olives, onions, tomatoes and the seasonings with a dollop of coconut oil in the pan. Take your bell pepper and cut off the top and scoop out the seeds. Once your veggies are sauteed, put them in the bowl with the meat, add in the salsa and mix with your hands. Stuff the mixture in the bell peppers and stick in the oven for 30 minutes. I put the top back on my bell peppers as well, to lock in the flavors. Once done, take them out of the oven and add your avocado as well as shredded cheese if you so desire:)

66852_582272341791822_568640998_n

And for my KILLER quad workout:

Goblet squats, 50 lbs 3*12
Single leg press 3*12, 4th set drop the weight in half and pump out 50 reps
Superset, repeat circuit 5 times:
Leg Extensions, 15 reps
Walking lunges holding 25 lb weight straight overhead, 30 steps
Resume normal sets:
Hack squat pyramid set 4*20, 15, 9, 6
Front squats 3*8

Yeah, I’m tired to say the least. Hope you’re having a great hump day!

Grain-free Breakfast Protein Wrap

5 Replies

So I made a breakfast wrap. Or a breakfast crepe. Or a banana, chocolate, almond butter taco. It’s almost paleo, minus the protein powder. But I’m sure you can substitute it for another powder besides whey OR if you have a really steady hand you could make this same kind of “tortilla” just using egg whites and a bit of coconut oil. But for the sake of my desperate love for copious amount of protein, I’m using whey. The pictures for this recipe aren’t my best but I took them at 7 am when my morning balance hadn’t quite kicked in and my first cup of coffee was not yet drunk.

proteincrepe

Grain-free Breakfast Protein Wrap

For protein “tortilla”:
1 scoop chocolate of vanilla whey
A little over 1/3 C liquid egg whites
Cinnamon, Stevia (optional)

Filling:
Chocolate sauce (1 scoop chocolate whey mixed with 3 T almond milk)
Nut butter of choice
Banana or choice of fruit

Directions:
Mix the ingredients for the “tortilla” and cook on a nonstick skillet as if it were a pancake (or a skillet lightly coated with nonstick spray or coconut oil). Flip after a few minutes when it is no longer runny.
2013-03-05 19.42.59
Mix your chocolate whey together with the almond milk until you reach the consistency of sauce. I use about 3 tablespoons of vanilla unsweetened almond milk. Once tortilla is done (I call it a tortilla because it’s too thin to be a pancake but still too thick to the a crepe) spread your nut butter (I used almond) on, layer the fruit and then last but not least pour your chocolate sauce on top!

2013-03-05 19.50.17

If you prefer vanilla whey I’m sure you can use that as well and it would come out just fine. That would be really yummy with strawberries:))

2013-03-05 19.49.42Not the most flattering picture but you get the idea.

This meal has about 36 g carbs, 40 g protein and 10 g fat. Perfect for pre/post workout!

Back to school & a shoulder workout

4 Replies

Yesterday I had my first day of my last full semester of school. After this, I will have just one summer session and then I’m done. Forever. Pretty much my entire life I’ve been in school and I’m a few short months away from ending that chapter of my life for good. One very long thick chapter. And I can’t wait! What’s next for me? Well, as much as I’d love to say travel, spontaneity, fine dining and adventures, it doesn’t really look like that’s going to be possible for awhile. Of course if it was up to me I’d finally get to see a little bit of the world but that’s probably going to have to wait until I save up some money and can afford adventures outside of the United States. For now, I’m focusing on graduating (got that in the bag), finding a job, setting up my new apartment, building some substantial muscle and creating my first fitness and nutrition program. YES, you heard me! MoonFitness is going to be making some moves soon. As of now, this is just a spark in my imagination but knowing me, when I want something badly enough I’ll get it done in time. I’ll certainly talk more about the program later but for now, I’ll leave you knowing that I want to create a customized plan for individuals who are looking to get in shape, eat better and change their lifestyle for good. This plan will guide you through the basic steps of eating clean, working out and cultivating healthy habits. I will be there for you along the way, providing support and guidance. Like I said, right now this is just an idea that will soon be put into motion.

Anyways, today I did a Nicole Wilkin’s shoulder workout for the second time in the past month. That woman has an amazing figure, so I’m always down to try one of her workouts…and she didn’t fail me!

Shoulders WOD
Warm-up- barbell shoulder press (2 sets, 8-12 reps)
Barbell shoulder press (2 drop sets to failure)
Single arm lateral cable raise (3 sets, 30-12 reps)
Upright barbell row (3 sets, 12-15 reps)
Cable reverse flies (3 sets, 12 reps) << new favourite!
Rear delt raise (3 sets, 10 reps)

Yup, by the time you’re done with this you should be pretty freakin tired. Here’s the video of Nicole going through the workout if you want to see the proper form.

Hmmm let’s see what else is new with me.
I’m currently on my second official week of my “muscle building” diet and routine and I’m starting to see improvements already, especially in my upper body. I’ve committed to cutting out cardio for as long as it takes and according to my trainer, I shouldn’t count on gaining more than 10 pounds of substantial muscle PER YEAR. This makes me wonder…when will I be revisiting my good friend cardio again?! I don’t know, I believe that’s something I will just have to wait and see. When you have a goal that requires difficult sacrifices, what do you do? I simply remind myself that this lovely thing we like to call fitness is a JOURNEY and there is no final destination. In order to get from point A to point B, you may have to make sacrifices and be….extremely…patient. If you’re one of the many other girls that are going through the mentally challenging act of cutting out cardio I beg you to PLEASE read this post by my friend and fellow blogger Meg. She is going through the same thing as me, but she’s been without cardio since November. I’m learning form her patience and dedication. It’s great to see other girls going through the same thing as me when it comes to cardio- it’s a mental challenge but one that can definitely be overcome!

Chest & Triceps Workout

Leave a reply

IMG_7941
It’s January 3rd and the gym crowd is already starting to die down! I had overnight oats this morning and then hit the gym around 9:00 for chest and triceps. The past couple of days the gym is packed around this time but today I to saw the usual familiar faces again and less of a huge crowd. If you’re just now starting the whole gym routine and healthy eating thang- don’t give up!! So many people try to get in shape at the beginning of every year and then quite when they don’t see results fast enough. Seriously, people…it takes TIME. It’s not easy and it doesn’t happen overnight…that’s why fitness is a lifestyle.
It’s not short-term.
There’s no ONE destination.
It doesn’t end.
And if you’re “lucky” enough, you’ll become hooked like thousands of other people and never want it to end! You’ll start making healthy choices and decisions every day (not just the days in January!!)
So since I haven’t posted a workout lately, here’s the one I did today. It may seem like a lot of exercises but I managed to get them all done within the hour. For triceps, I usually do more reps and moderate weight but for chest I do less reps and heavier weight. Usually by the 8th rep, sometimes even 6th, I’ve reached my max. Warm up for 5 minutes on the treadmill, elliptical or stepmill to get your heart pumpin!

Chest & Triceps
Flat bench press 3*8
Cable tricep push-down w/ rope 3*10
Incline bench press 3*8
Tricep dumbbell overhead extension 3*10
One arm dumbbell bench press 3*6
Tricep dip machine 3*10
Machine incline chest press 3*10

Finish off with decline push ups till you can’t do no mo’!

Afterwards, I fueled my muscles with my chocolate banana protein ice cream and now I’m going to get back to reading It Starts with Food. Looking forward to writing the review!!
Have a great day!

Delicious & Guiltless Banana Bread!

Leave a reply

Finals week is almost over. I jumped the gun and eagerly celebrated with a heavy leg session and a new recipe- Banana Bread!

My leg workout consisted of:

Smith machine squats 4*10 (heavy)
One-leg leg press 3*10
Normal leg press 3*10
hyper extension with 50 lb barbell on back 3*10
Sump squat 4*10

Different gym= different machines= patience (not my expertise)

I’ll be the first to admit- I can be kind of high maintenance when it comes to my gyms. I love routine and I love knowing exactly where everything is and how it works. I absolutely hate having to relearn how to use equipment I’m already used to because the weights are different or it’s designed differently. BUT It’s kind of a humbling experience at the same time. I look like a newbie, walking around the gym trying to find out where everything is located. As much as I hate it, I do like getting out of my same ole routine and trying something new.
Nonetheless, I can’t wait for my gym to finish it’s remodeling. Only a few more days!

Now, to more pressing matters. Like bananas. And bread.

image-20

I’ve been craving banana bread recently but couldn’t seem to find any clean recipes that looked appetizing to me…until I stumbled upon this one. YUM! I made just a few minor adjustments but stuck with the basic ingredients. She uses vanilla protein powder, which I’m sure would taste even better but all I have right now is chocolate. It still tasted absolutely amazing; banana and chocolate are one of my favourite combos though (obviously) so no complaints here:)

image-17

Ingredients:

1/3 c oats

2 T oat flour

1/2 scoop vanilla/chocolate protein powder

1/2 T chia or flax seeds

1 tsp brown sugar

1 packet stevia

pinch of salt

1/2 tsp cinnamon

1/2 tsp nutmeg

2 T pumpkin puree

1/2 small banana, chopped

1/4 c liquid egg whites

1/3 c unsweetened almond milk

Directions:
Preheat oven to 350 degrees. Mix all ingredients in a mixing bowl and then pour batter into a loaf pan. Sprinkle with extra cinnamon, then bake for 20 minutes. It should be nice and fluffy!
The first bite definitely revealed this recipe to be blog-worthy. The banana was soft and warm, just like traditional banana bread but without all the sugar and fat.
I topped mine with PB2 and walnuts but next time I want to do as the original blogger did and coat it with warm blueberries. Sounds fantastic!

image-18

What kind of traditional baked goods do you love? Do you have a go-to clean version? Please share!

Chocolate Protein Pancakes

3 Replies

I realized something today…I will look at just about ANY recipe as long as the word “protein” is somewhere in the title. Protein cookies, protein waffles, protein pizza, protein wraps, etc.

Well out of all those recipes, I’m probably going to have to say that my favourite will always be the good ole traditional protein pancake. Some protein pancake recipes call for flour, oils, and lots of ingredients but I like this recipe because it only consists of two main ingredients: oats and egg whites. No blender needed!

Simple.

Easy.

Delicious.

So today after my workout I decided I wanted a second round of these babies but I wanted some more protein then just the egg whites. So I came up with this super quick recipe.

Ingredients:

4 egg whites

1/2 scoop Dymatize Elite Chocolate Whey

1/2 cup oats

Directions:

Mix it up in a small bowl and cook on the skillet as if it were a pancake:)

You can also add 1/2 banana in the batter for extra carbs. It’s up to you, have fun with it!

Top with  chocolate PB2 (if you’re eating this post workout, avoid regular peanut butter. The only time you should avoid fats is PWO. Opt for PB2 instead!)

My workout was chest, tricep abs and extra bicep work. I curled 60 lbs for the first time (without any help from a spotter) and I was so ridiculously happy. I had a little bit of a rough start to the morning but it’s crazy what a good workout session will do for the attitude. Oh and that fact that some handsome gentleman arrived at my door holding these didn’t hurt either:)

So, so so sweet. I’m such a lucky girl. It’s also  amazing what a beautiful bouquet of flowers will do to the heart:)

Hope you enjoy the recipe, happy Friday!

What are your plans for the weekend?

Back Day- make those wings big and beautiful!

2 Replies

BACK DAY..my favourite, y’all.

(compliments of Danny Clark Photography)

Here’s my workout that I put together for today. I thought it was blog worthy because I could feel my back pumpin throughout the entire hour. If you want, superset everything! It saves time, keeps your heart rate up and helps you get more exercises in. Take at least 90 second breaks between each superset.

3 sets of 12

Pull ups (assisted…or not;) ) …with

One arm cable row

Straight arm lat pull down….with

Seated lat pull down

T-bar rows…..with

Overhand EZ bar rows

(resume regular sets)

Deadlifts

Cable back flies
If you’re feeling brave, add in 20 minutes of HIIT on the treadmill.

After my workout I fueled myself up with some chicken, brown rice and salsa. I’ve been going a little salsa crazy since my competition, I think it’s the one thing I missed the absolute most. It just makes everything taste so much better. I know you Texans will agree with me on this one.

Side note: One of my long-term goals that I’ve been working on for about 7 months now is to be able to pump out a 12 pull ups 100% on my own. I can easily do the chin up ones because those have a lot of bicep work in them but those blasted pull ups get me every time. I FINALLY did 5 all on my own today. The rest of them, I have to have somebody lightly spot my feet to keep them lifted, but I swear- in about a month I should be able to do 12 all on my own. This is one goal I’ve been working on for so long and I cannot tell you how happy I am to be so close to accomplishing it. Is there an exercise you’ve been consistently working towards or have worked towards in the past? Keep going!

1 Day Out- Things You Should Know About Peak Week

2 Replies

Tomorrow is the big day! I’ve had a crazy & hectic peak week, having to get all the final touches ready and make last minute purchases. My diet hasn’t really changed for this last week but yesterday I did have a high carb day to help fill out my muscles. Tomorrow I’m adding in some foods I haven’t had in ages, like rice cakes and sirloin. It’s supposed to help with tightening me up and filling out.

Plus, not to mention I’m hoping to splurge a little after my show…it’s been 120 days…I think I deserve it this once, right?! :)

I’d also like to share with you guys that I’m NOT going to be dehydrating for my show.

Say what, Madelyn?!

Yes that’s right. I love water too much to do that to my body. So instead I carry this thing around to class and enjoy the amply awkward looks I receive.

But the real reason I’m nixing the dehydration step is because my coach is really against it. Honestly, how he explained it to me made a lot of sense. In case you don’t already know about the whole dehydrating thing, it’s where you deprive your body from water before the show (starting the night before usually) and only take baby sips the day of the show. It’s supposed to give your body that “tight” look. This can be extremely dangerous. If you dehydrate too much, or if you’re body can’t handle it, you could run the risk of passing out on stage. Please be careful before you decide to dehydrate for your show and really learn all of your options. You can still achieve that tight look just by manipulating your carb/protein/fat ratio throughout the week. When picking your coach for your show, ask them their view on this and how they plan to go about peak week just so you know EXACTLY what you’re in for.

On another note. I’ve learned a couple things this past week.

1. Don’t buy the Equate teeth whitening “strips”. They’re not even strips, they’re like mouth guards and the unusual pressure (assuming your mouth is semi sensitive) will bruise your gums and it’ll hurt like CRAP. Just a simple touch to my gums making me wanna cringe and I only used them twice!

2. Waxing hurts. But get it done early so that there’s enough time for any skin irritation to go away.

3. Polygraph tests are not just for criminals! Even bodybuilders sometimes have to take them before a show just to make sure they’re drug free ;) (quite an experience!)

4. Target does not have good fake eyelashes. Don’t rely on them.

5. If you’re small chested to begin with, you will probably lose 50% of what you already have- be sure to add padding in your bikini top before hand! This is a mistake I will NOT be making for my next show.

6. Go 80% in your weight lifting sessions. Don’t try to make personal records and end up breaking down your muscles. The goal this week is to look FULL by show day, not flat.

7. Pack your bag for the show ahead of time, don’t wait till the last minute. This also goes for prepping your food and locating the competitor’s hotel if you have to go there for a meeting. I had to go to the hotel for drug testing yesterday and of course my GPS took me everywhere in Austin except for the right place so I had to call for directions. Oops.

8. PRACTICE POSING! I can’t stress this enough. I thought I was pretty good at posing last week but this week I’ve made more improvements and I’m so glad I spent the extra 30 minutes walking on my shoes, trying to get that “sexy hip swing” thang down. It also helps if you can have a friend or another competitor pose with you one day to give you pointers. It’ll be worth the extra time and effort, I promise!

9. Build up a base tan before you get your spray because it will look less orange and more brown. About 5 sessions in a bed should do the trick

10. REMEMBER to have fun! This is serious to me but I still, I have to constantly remember that it’s not something to stress over. The hard part is done- the rest should be a reward.

Today I have to get my eyebrows waxed, pack the rest of my bag, get my nails painted, shower/exfoliate, attend the competitor’s meeting and get my first coat of spray tan. I’m planning on bringing my camera to the show tomorrow so I can get lots of real pictures, not just Instagram! AHH I’m so excited!! If you have a twitter, be sure to follow me @MoonFitness for updates (and I’m sure…Instagram pictures as well  #addicted)

Talk to you soon, loves!

Say Goodbye to Stubborn Belly Fat With These 5 Tips!

When it comes to tummy troubles and shedding belly fat, the most important key is to stay consistent with your diet. A few months ago, before I had decided to compete, I had a much higher body fat percentage, but yet I ate clean for the most part, worked out regularly and constantly set goals for myself. Now, 12 weeks into my competition prep, I’ve finally figured out a few key ingredients to fat loss and how to tighten up that one devilish area we all put so much focus on. What it all comes down to is the food you put into your stomach. You can do 100 sit-ups a day, but as long as you feed yourself poorly, you will never uncover those tight abdominals. We all have a six-pack… it just depends on how far back in the fridge it is!

1. Cut Out Alcohol

Yeah, you’ve probably heard this one before. “But alcohol is a social norm,” right? No, the truth is you do not need poison to have a good time. You can sip on a water with lime and still enjoy the company you’re with and enjoy a nice evening. Alcohol is loaded with empty calories and sugar. Generally speaking, the consumption of alcohol usually leads to snacking and since your body is already working on breaking down those calories, the food you eat will turn straight into fat. If you want a tight and toned tummy, you cannot realistically lose any weight in that area if you’re drinking, even if it only happens a few times a month. Cut it out altogether!

2. Limit Sugar

Sugar is hiding everywhere. It’s in ketchup, drinks, fruit, bread, jelly, coffee creamer, you name it and it’s in there! One thing I’ve had to do is cut sugar out almost completely. If you’re going to consume fruit, try to have it immediately after a workout because that’s when it’s broken down the easiest. Otherwise, watch your sugar intake significantly- even when it seems harmless like coffee creamer or yogurt. Start buying the sugar-free Greek yogurt and try to sweeten your coffee with only Stevia. You’ll save tons of calories by making small changes like that.

3. H.I.I.T.

High Intensity Interval Training is one of the best cardio methods because not only is it much more exciting than running on a treadmill for 45 minutes at a time but it burns fat at a much quicker rate. Three times a week I walk on the step mill for 30 minutes and then two times a week I will perform HIIT on the treadmill for 20 minutes. This is where you alternate between sprinting and walking for a minute each. You’re heart rate will by flying and the fat will be melting!

4. Limit Cheat Meals

Food is a great thing and the last thing I want you to think I’m saying is that you can’t enjoy it. But what I am saying is that if you really and truly want to flatten your stomach, you need to cut back on the cheat meals. I suggest saving them for special occasions and if possible, still chose healthier options and be portion conscience. Even one cheat meal a week can discourage progress. Try to go a month without any cheats and keep pushing yourself afterwards! Instead of cheating, try to spice up already clean foods by seasoning them differently or making new “clean” combinations. Also, reward yourself by buying a new piece of athletic clothing or some new music to put on your workout playlist. That will keep you motivated for the week ahead!

5. Carb Cycle

This is the final step that can turn a B body into an A plus. It’s definitely not the only way to get a toned stomach but it can make a big difference if you reach a plateau in your fat loss journey. Carb cycling is where you alternate between low carb days and high carb days. Heavy lifting days, such as leg days, would be where you consume more carbs than light lifting days or rest days. These carbs are healthy carbs of course, such as brown rice, sweet potatoes, quinoa, oats and whole grains. The change in carb intake shocks your body and keeps your metabolism kickin’! It’s a great strategy to lose body fat while still being able to fuel your body properly and maintain energy levels.

Remember that your stomach is not a wastebasket; it’s extremely important that you fill it with nutrient-rich foods that will be put to good use! Some of these things might be a little more difficult to master than others but only you can determine what your body looks like. Personally, I’ve always thought that nothing tastes as good as being fit feels.

This article can also be found on the amazing and educational fitness website Trimmed And Toned by clicking here. Check out all of there awesome interviews and articles about weight loss, building muscle and nutrition!