Saturday, February 28, 2015

Green Protein Smoothie

This is a great recipe that can be adjusted to fit basically any taste depending on the protein powder you use! It always fits perfectly into my macros and the coffee gives me the mid-day pick-me-up that I always need! It's super delectable to add peanut butter or raw almonds too! Macros: calories-235, fat- 3.5g, carbs-20.5g, protein-29.5g




Ingredients: 

-2 cups spinach
-1 cup unsweetened cashew milk
-1 ½ cups coffee (or water and instant coffee)
-1 scoop Dymatize Elite 100% whey protein cinnamon bun
-½ frozen banana
-1 cup ice
-natural sweetener 
-cinnamon

Directions:

-Put everything in blender
-Mix until smooth
-Adjust sweetener and cinnamon according to taste! 


Peanut Butter Proats

I've been trying to be as innovative as possible with my recipes now that I'm approaching my peak week for my competition. This hearty "treat" is about the only thing that keeps me sane! I crave sweetness and carbs and this seems to curb the cravings! It's super simple and great for a late-night snack before bed, especially if you use the slow-digesting casein protein like I did! This is a meal that I also make before my consecutive fitness classes in the mornings. In addition to being hearty, it's also yummy! Macros: calories-277, fat-4g, carbs-17g, protein-40g




Ingredients:

-1 scoop optimum nutrition gold standard casein protein powder
-1/2 cup unsweetened almond milk
-1/2 cup liquid egg whites
-1/4 cup oats
-2 tsp natural sweetener (or to taste)
-cinnamon 
-walden farms pancake syrup 

Directions:

-put all ingredients in a bowl (except syrup)
-microwave for 2 minutes 
-stir and place back in for 30 second intervals until not soupy anymore
-top with more cinnamon, sweetener and syrup! 

Friday, February 27, 2015

YMCA Update

My group exercise classes are really picking up and gaining a huge following in Melrose, so I decided to branch out and reach out to the Charlestown YMCA. I talked with their fitness director and discovered they were in need of personal trainers, as they have a high demand for training but not enough certified staff to handle all the appointments. This was awesome news, because personal training is definitely my passion even over teaching the group exercise classes! I start this Sunday actually with a personal training client!

I will also be teaching more group ex classes for them as well. On Mondays I have a Core class and a HIIT class, then on Wednesday I have a Bootcamp and a Strength and Conditioning class and Thursdays (in addition to teaching Barre in the morning in Melrose) I'll also be teaching Barre that evening in C-Town! It's SO exciting and empowering when things finally start to seem like they're working in your favor isn't it? I would love to know what other obstacles you guys have been able to overcome to help propel you toward your goals! It's awesome to talk with other ambitious and driven people! :) I'll keep everyone posted on how my classes are going, but this new adventure certainly will be a good one!

I wanted to post about what I've been doing at the Melrose YMCA. This past Tuesday was the last week of my small group training, but it went really well despite the few cancellations due to the crazy snow storms! I absolutely loved my group and am planning on working with them again in a competitive small group starting in April. Here are some pictures from this last Tuesday (I think they only love me for my crazy clothes…) Hehe.

Also, I'M NOW 8 DAYS OUT FROM MY COMPETITION!!! AHHHHH!!! Wish me luck!





Thursday, February 19, 2015

Down to the Last 2 Weeks!

In a mere TWO WEEKS I will be competing in my first bikini fitness competition in Brattleboro, VT. I could not be more excited, but getting closer to the show date, I am also getting extremely nervous! I've been stepping up my posing game and am starting to get a better flow between transitions rather than looking so much like a stiff barbie doll… I still feel I have a lot of improvements I want to make by show time, but I know I've worked hard regardless of the results! Right now I'm cutting back on my carbs, eliminating all supplements that cause bloating and engaging in really awful and intense weighted ab workouts! I WANT THAT 6-PACK!!! I'll keep you guys posted, but any feedback is welcomed and appreciated! 

                                         




Thursday, February 12, 2015

Curbing Depletion Cravings

For my fellow crazy fitness competitors, I'm assuming there are two things you absolutely DESPISE. Cardio and carb depleting. Right? Yeah, so the cardio I have yet to find something "fun" to make it less grueling….can't we just ONLY lift heavy weights faster?? Anyway, for the carb depleting phase that I've just started, it's already sucking but even after two days I've noticed an extreme reduction in water retention and far more muscle definition and an overall harder appearance! I'm loving it! 

I definitely eat to live, but also want to enjoy the bazillions of calories I'm cramming into my body every day, and I still have cravings for sweet things. I've created this sweet egg concoction and it's delicious and filling! You can get as creative as you want with the Walden Farms syrups (I also really like the caramel syrup) and lots and lots of cinnamon (which is loaded with nutritional benefits by the way)! I'll typically eat this filling and protein-packed meal in the morning before my workout, but sometimes I like it at night too to curb my cravings.












Ingredients: 

-1c liquid egg whites or egg subsititute
-½c unsweetened almond milk
-1/3c quick oatmeal
-1 scoop protein powder (I used peanut butter cookie whey isolate)

Optional and to taste:
-Stevia
-Cinnamon
-Walden Farms pancake syrup

Directions:
-Put everything in small bowl
-Whisk together until blended
-Microwave for 2 minutes, then stir
-Continue to microwave for 30 sec intervals until not longer liquid. 

Monday, February 9, 2015

Honey Roasted Chickpeas

An anti-guilt candy that isn't overly processed and preservative-laden?! Heck yeah! This is perfect for all my fit-fam crazies who measure out the macros down to the gram like I do now that I'm nearing my competition on March 8th! This "candy" is chickpeas, which are loaded with protein and fiber while also giving you a boost of energy!! Each batch makes 4 servings. Macros (per serving): 5.3g protein, 27.4g carbs, 4.3g fat







Ingredients:

-15oz can chickpeas
-2tbs natural honey
-Pie spices (nutmeg, ground cloves, cinnamon etc)
-½tbs olive oil
-1/4tsp sea salt
-Natural zero calorie sweetener (to taste)

Directions:

-Preheat oven to 375 degrees
-Drain and rinse chickpeas
-Towel dry chickpeas
-Place chickpeas on silicone baking mat or parchment paper
-Bake for 45 minutes (longer if not yet crispy)
-Remove from oven and toss with all other ingredients (except natural sweetener)
-Place back in oven for 10-15 minutes to allow for caramelization
-Split into 5 equal servings and enjoy! (I already ate one serving before taking the picture…hehe)
-Sprinkle with natural sweetener when ready to eat!

A New Take on "Boulder Shoulders"

Yesterday I had the opportunity to go to a rock climbing gym with one of my friends, and although terrifying, it was an absolute blast! I hadn't rock climbed in years and had completely forgotten how difficult it was! Now that I live near mountains, I'll have to keep practicing and some day attempt a real cliff! We also got to try "bouldering," which meant we climbed a giant rock without using any ropes or suspension assistance. It really was an incredible full body workout a ton of fun! My fingers are still sore from clutching onto the rocks, and my shoulders and back were engaged the entire time!

I always love meeting people who motivate me to try new things and step out of my comfort zone, and this was definitely one of those situations! Next time, I'm hoping to learn how to belay with the ropes, so we don't have to only be restricted to the automatic ropes.







Friday, February 6, 2015

YMCA Fitness Classes

Nothing gets me out of bed quicker than knowing I get to wake up and head straight to this motivating group of people! My Barre and Tone class that I teach in Melrose on Thursdays and Saturdays is REALLY picking up and gaining quite a following--I LOVE IT! I don't even have words for how grateful I am for this opportunity and how much I've already learned in the few months I've been here. I also teach a Body Pump class, which is also fun, but I get to be more creative with my program design with the barre class. I also always ask for feedback at the end of my classes, and usually it's positive and I'm told how much they like my outgoing personality and how I continue to motivate them to push themselves and always come up with innovative exercises. Those are the best compliments that anyone could ever give me!

Also, I'm still unsure as to whether the car situation will work out, so I've applied to also teach and train at the Charlestown YMCA. It's far less of a commute, and it would be much more convenient for me to teach early morning classes there rather than in Melrose.

If anyone is ever in the area, my group classes are at the Melrose YMCA Thursday @ 9:30AM and Saturday @ 8:30 and 9:30AM!


5 Weeks Out

That's right…5 weeks out from the Green Mountain Thaw on March 8th in Brattleboro, Vermont. I cannot believe how far I've come and how this is FINALLY happening. Regardless of the outcome of that show, I am so proud of all I've accomplished and that I'll even have the opportunity of being up there on that stage with those other dedicated hard-working women! OCB is a natural federation, so a polygraph test is administered prior to the show to ensure that no competitors are attempting to compete with an unfair advantage.

I've already bought my suit, shoes, jewelry and makeup to match my tan. I've also made my spray tanning appointment and am working hard on getting my poses down, so I'll get up there and look like a pro! ;) Here are some progress pictures from last week in my competition suit. I'll never be satisfied, but I'm definitely getting closer!





Sunday, February 1, 2015

Flippin' for a Cause

On Saturday, I had the pleasure of rejoining the Rx strength training fam for a flip-o-thon fundraiser for the Family Reach Foundation. It was such an incredible experience to see how many dedicated selfless people came out to help raise over $5,000 in donations! The challenge was to flip a 420 pound tractor tire as many times as possible in 5 minutes in a team of 4. Our team got to 75 flips and we came in 3rd overall. Nothing could have motivated me more than the heart-wrenching accounts we heard from the survivors and parents who attended the event!