Showing posts with label athlete. Show all posts
Showing posts with label athlete. Show all posts
Friday, July 1, 2011
7/1 Food Journal
Sleep 11:30-6:30
Biceps and triceps lift with Trina and Ally
I honestly can't tell you what we did today! It was one of those mornings where I just followed the workout Trina had planned and I was super distracted. :) it was fun though!
8:00am
Protein shake at the gym-chocolate whey, oats, PB, 1/2 banana.
Super yummy and since I spaced breakfast I was starving!
12:00pm
Cafe zupa's
1/2 chicken summer salad (lettuce, cashews, chicken, vinaigrette dressing, strawberries, cranberries, grapes)
1/2 white bean and veggie soup
1 strawberry
2:00pm
Mango
3:00pm
1 fruit muesli bar
1 light muscle milk
Swimming
6:15pm
1 turkey burger with grilled pineapple and veggies on top
8 oz sweet potato w/yogurt Dijon dip
9:00pm
1 fresh Mango (from my bountiful basket)
1/2 cup honey Greek yogurt
I froze this, and it was awesome!
*I probably didn't need this, but after watching everyone eat custard I wanted something fun! I thought this was an okay alternative... :)
Thursday, June 30, 2011
Thursday 6/30 Food Journal
1/2 cup oats
1/4 cup almond milk
1/2 scoop chocolate protein powder
1 TB walnuts and raisins
***Wasatch Crossfit workout
-I tried out for the Wasatch Crossfit
Team this morning and made it! It was so much fun working out with a team and having people to compete with!
Warmup run (about 1 mile)
30 wall balls (used soft 14lb medicine ball)
30 box jumps on 20" box
30 calories rowing
Rest 30 seconds
200m run
Repeat with 20 reps and 200m run
Repeat with 10 reps and 200m run
***I finished in 12min 14seconds***
9:00am
1light chocolate muscle milk (100cal)
2 celery sticks
11:00am
1 Carmen's fruit muesli bar
2:00pm
2 cups green salad 1TB balsamic vinaigrette
1 leftover chicken sun dried tomato basil sausage
5:00pm
1 HB egg (while driving to work out)
***Olympic lifting class
1hr of Olympic lifts with coach (this was at Wasatch crossfit, and was a blast)
-squat cleans, snatches and jerks.
30 minutes of tire flip/5 pushups
8:30pm
1/2 banana, 1 Milton cracker
Small cafe rio salad (mini wheat tortilla, romaine lettuce, tomato,
Avocado, chicken, black beans, 1tb ranch tomatillo dressing)
*I was STARVING after the three hours of working out today! :)
Food Journal Wednesday 6/29
6:00am
1/3 cup fiber cereal
1/3 cup almond milk
1/2 banana
*Upper body lift (with miss Ally Dean):
400m row
Dips 15
Pull ups 15
3 rounds
Skull crushers 12
Kick backs 12 each arm
3 rounds
Barbell curls 12
Alternating db curls 12 each arm
3 rounds
Upright rows 10
Renegade rows 10
3 rounds
7:45am
1/3 cup oats
1/3 cup almond milk
1/2 scoop chocolate protein powder
1tb raisins and walnuts
11:00am
Leftover turkey burger with veggie toppings
2:00pm
1 apple 3oz NF plain Greek yogurt, 1tb PB, sprinkle of Stevia
1 egg white, 1/2 yolk
4:30pm
1 carmen's fruit muesli bar (190 cal)
1 light chocolate muscle milk (100 cal)
**Sprint workout (with Marissa):
100m sprint, 100m walk x4
Walk 2 laps
Repeat
8:45pm
1.5 pieces chicken tomato basil sausage
1 cup Greek salad
1/4 cup sweet potato
Tuesday, June 28, 2011
Tuesday food journal 6/28/11
Tuesday
Sleep 11-5
Pretty tired today.
5:15am
1/3 cup oats, 1tb pb, 1/4 cup almond milk
*1hr spin class
7:45
2 eggs, 1/2 banana
10:30am
1 Carmen's fruit muesli bar (pretty good-from health food store) 184 calories
1 HB egg (egg white only)
12:00pm (lunch was brought in for company)
turkey sandwich with tomatoes, peppers shredded lettuce and mustard-removed the bread (equal to about 1cup total)
1/2 cup mixed fruit
3:00pm
100 calorie muscle milk light
3 large celery sticks
6:00pm
6 strawberries
8:00pm
1 large turkey burger w/lettuce, grilled pineapple, tomato, green onion, salsa
2 cups Greek salad
I was super hungry this evening, and I ate more than I should have for dinner. Dangit! I'm going to be better tomorrow!
My Beginning Stats
Height: 5'7"
Weight: 149
BF %: 15.5%
Waist: 29"
Hips: 36.5"
I would like to eventually get to 139-so that is what I have in mind when I'm training/eating healthy! :)
My Food Journal
I'm trying to get in shape for the Spartan race i'm competing in in about 2 weeks, so I'm on a fairly strict eating plan. My friend Marissa and I have been emailing our food journals to each other to help ourselves stay on track. I thought I might as well post mine on here as well for anyone interested. Let me know if you have any questions. :) The basic fundamentals of what I am doing are as follows:
* 1 complex carb a day from fruit
* 1 in the form whole-grains
* 1-2 at most from veggies: (sweet potato)
* 2 cupped handfuls of vegetables eaten 5-6x/day
* 1 palm-sized portion of protein eating 5-6x/day.
* 1 gallon per day of water
* AVOID:
* Dairy, juice, bread, salad dressings (except lemon and balsamic vinegar), spreads and high sodium foods
**I am probably going to be having one serving of dairy per day in the form of NF greek yogurt, cottage cheese, or LF feta or mozzarella cheese.
Day 1 (sleep: 11:30-7:00)
Monday 6/27
8:30
1/3 cup oats
1 tb: NF Greek yogurt, applesauce, whey, raisins, walnuts
1 tsp agave
11:45
1 cup mixed grilled veggies
1 HB egg
2:45
2 cups green salad (lettuce, spinach, grape tomatoes, celery, artichoke, HB eggs) w/ 1/2tb balsamic vinaigrette dressing
2 slices rotisserie chicken
4:45pm
1 green apple
3oz NF Greek yogurt, 3tsp PB 1/4 tsp Stevia
1 light muscle milk (100cal)
1hr body attack cardio class
7:30
4oz grilled salmon
2 cups Greek salad (romaine lettuce, cucumber, cherry tomatoes, kalamata olives, feta, Greek dressing)
Lazy Lady Greek Salad
A friend of mine made greek salad the other night, and it was soo yummy I had to re-create it. It only took me about 10 minutes tops to make this, and it was amazing. Great for a hot summer day. :) I hope you enjoy it as much as I did!
Ingredients:
6c Romaine lettuce (as much as you want, I did about 6 cups)
1 Cucumber
1/2 Red onion
1.5c Cherry tomatoes
3/4c Greek olives
1/2c Feta
1/2c Litehouse Greek Dressing
Directions:
Wash veggies, cut up lettuce, onion and cucumber.
Toss lettuce, onion, cucumber, cherry tomatoes, greek olives
Top with feta cheese and dressing
Saturday, May 28, 2011
Mini Turkey Meatloaf
One of my favorite fitness models Jamie Eason posted some of her recipes on BodyBuilding.com, and of course I had to try them! I made these turkey meatloaves and put them in plastic baggies so I have protein options for the week. They are REALLY good, and so convenient for lunches! Let me know how you like them! :)
Turkey Meatloaf Muffins
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams
Ingredients:
- 2 lbs ground turkey (or chicken)
- 3 egg whites
- 1 cup quick cooking oats
- 1/2 tsp ground cumin
- 1/2 tsp dried thyme
- 2 tsp dry yellow mustard
- 2 tsp black pepper
- 2 tsp chipotle pepper spice
- 1 tsp salt
- 2 tbsp garlic powder (2 cloves minced)
- 1 small onion (finely chopped)
- 2 celery stalks (finely chopped)
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Serving Size:
Women: 2 muffins
Men: 4 muffins
Tuesday, May 24, 2011
Tighten up those glutes!
Two rounds through (with a minute rest in-between)
- 15 in and out squats 45lb bar, with 25lbs on each side (one squat with legs narrower than shoulder-width, one squat with legs outside of shoulder width.)
- 12 Dead lifts 45lb bar, with 25lbs on each side (hands outside of knees, squat low and lift weight up to hip height, repeat)
- 15 hip extensions (I held onto the bar, and brought one leg straight back until i could feel my glutes tighten, did 15, and then switched the other leg)
- 12 single leg body squats ( i put the bar about hip height, and hung onto it as I lowered one leg into a squat, keeping the other leg straight out in front of me. Go as low as possible, then stand up straight, and repeat 12 on each leg, then switch legs)
- 15 Bulgarian split squats 30lb bar, can use body weight though. (this is basically a lunge, with the bar on your shoulders and your back leg behind you so your foot is resting on a bench. Make sure your squatting knee stays straight above your foot when you squat down. Do 15 on each leg, then switch).
- REPEAT!!!
Tuesday, May 17, 2011
Thoughts today-my simple plan for body success.
When I wake up in the morning and tell myself I WILL be successful that day, it makes life so much easier. I don't set myself up for failure by telling my self i can't say no. etc. I visualize myself being healthy, and making healthy choices, take it one day at a time, and it becomes more possible.
Since being healthy, and fit is something that we are always working on and trying to be better in, it helps to get all of the advice we can! A few things that I focus on daily that help me see the biggest results.
- Get at least 7 hours of sleep every night (this is PROVEN to help us lose fat! For more details on how important sleep is for our body's fat loss see here.)
- Combine protein and complex carbohydrates for every meal (this slows down the digestion process and keeps our blood sugar levels low-hence, less fat storage!)
- Have two servings of whole grains per day (ex. oats, quinoa, brown rice, sweet potato etc. Stay away from any white breads!)
- Eat 5-6 meals per day (small meals and eating often make it easier for your body to digest what you eat, and keep your hormones/blood sugar levels low, which makes it easier for your body to burn fat).
- No food after 8pm!-Unless it is protein. (You don't need energy from carbohydrates before bed, so what you eat just goes to fat storage. Since your body synthesizes protein while you sleep, it can be beneficial to eat protein before bed as it will aide your body's muscle recovery).
Chicken rollup with spinach alla parmigiana
Recipe of courtesy of skinnytaste.com
Chicken Rollatini with Spinach alla Parmigiana
Chicken Rollatini with Spinach alla Parmigiana
Gina's Weight Watcher Recipes
Servings:
8 •
Serving Size:1 stuffed breast •
Calories:
194.7 •
Fat:7 g •
Protein:24.2 g •
Carb:7.2 g •
Fiber:1.5 g
- 8 thin chicken cutlets, 3 oz each
- 1/2 cup whole wheat Italian seasoned breadcrumbs
- 1/4 cup grated parmesan cheese, divided
- 6 tablespoons egg whites or egg beaters
- 5 oz frozen spinach, squeezed dry of any liquid
- 6 tbsp part skim ricotta cheese
- 6 oz part skim mozzarella (I used Polly-O)
- olive oil non-stick spray (I use my Misto
)
- 1 cup pomodoro sauce or your favorite marinara sauce
- salt and pepper to taste
Wash
and
drycutlets, season with salt and pepper.
Preheatoven to 450°. Lightly
spraya baking dish with non-stick spray.
Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.
Shred
or
finely chop1.5 oz of mozzarella cheese and
combinewith remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.
Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spray
Bake
25 minutes.
Removefrom oven,
topwith sauce then cheese.
Bake
until cheese is melted and bubbling, about 3 more minutes.
Servewith additional sauce on the side and grated cheese.
Monday, May 16, 2011
Sunday, May 15, 2011
Thai Chicken Satays with Killer Peanut Sauce
Okay, these might have been my best creation of the week. This recipe is DEFINITELY worth trying, and was actually pretty easy to make! I found this really awesome recipe on thaifood.about.com, and changed-up the ingredients so it was "clean eating approved" :) ENJOY!
Thai Chicken Satay:
Prep Time: 40 minutes
Prep Time: 40 minutes
Cook Time: 15 minutes
Total Time: 55 minutes
Yield: SERVES 2-4 as a Main Entree
Ingredients:
- 5 chicken breasts cut into thin strips
- 1 package wooden skewers (or metal ones if you are dedicated to the trade :) )
- SATAY MARINADE:
- 1/4 cup minced lemongrass , fresh or frozen (if you dont have this, just use a little lime and lemon juice)
- 2 shallots OR 1 small onion, sliced
- 3 cloves garlic
- 1-2 fresh red chilies, sliced, OR 1/2 tsp. to 1 tsp. cayenne pepper, to taste
- 1 thumb-size piece galangal OR ginger, thinly sliced
- 1 tsp. minced fresh turmeric OR 1/2 tsp. dried turmeric
- 2 Tbsp. ground coriander
- 2 tsp. cumin
- 3 Tbsp. dark soy sauce (i just used regular low-sodium tamari soy sauce)
- 4 Tbsp. fish sauce
- 5-6 Tbsp. agave nectar
- 2 Tbsp. olive oil
- Dipping Sauce: see My peanut sauce below
Preparation:
- Soak wooden skewers
- Cut chicken into thin strips and place in a bowl.
- Place all marinade ingredients in a food processor or chopper. Process well.
- Pour the marinade over the meat and stir well to combine. Allow at least 1 hour for marinating, or longer (up to 24 hours).
- When ready to cook, thread meat onto the top 3/4 of the skewers.
- Grill the satay on your BBQ, OR on an indoor grill, basting the first time you time it with a little of the leftover marinade from the bottom of the bowl. OR you can broil in the oven on a broiling pan or baking sheet with the oven set to "broil" Place satay close beneath the heating element and turn the meat every 5 minutes until cooked (be sure to soak your wooden satay sticks in water before skewering). Depending on how thin your meat is, the satay should cook in 10 to 20 minutes.
- Serve with brown rice and this awesome Peanut sauce recipe below!
1/2 cup crunchy natural peanut butter
1/4 cup rice vinegar (I used brown rice vinegar)
1/4 cup soy sauce (low-sodium)
1/4 cup unsweetened lite coconut milk
2 teaspoons minced garlic
1 teaspoon toasted sesame oil
1/4 teaspoon crushed red pepper
1/4 cup thinly sliced green onions
Chopped peanuts (optional)
Directions:
1. In a bowl stir together peanut butter, vinegar, soy sauce, coconut milk, garlic, sesame oil, and crushed red pepper. Stir in green onion.
2. To use, brush meat or poultry with sauce during the last 5 minutes of grilling. Heat remaining sauce until bubbly, stirring occasionally, and pass warmed sauce with meat or poultry. If desired, garnish sauce with a few chopped peanuts. Makes about 1 cup.
Friday, May 13, 2011
Shish Kabob night!
I have to say, shish kabobs are my FAVORITE meal. I'm so happy we just got a new grill! I can cook these things whenever i desire. :) (you'll be seeing many more shish-kabob marinade recipes in the future). I was keeping things pretty simple last night.
I was craving pork, and I had to have my regular steak and chicken kabobs. So i just got small packages of pork tenderloins, chicken tenderloins, and 2 sirloin steaks. I made these three marinades, cut up the meat and let them sit while i did the veggies. (letting the meat marinade over night would be ideal, so if you are a planner, go ahead and do the meat preparation the night before!). The nice thing about kabobs is you can make a lot, and they taste really good the next day as leftover! So don't be afraid to do it big. :)
Beef Marinade:
- 1 tablespoon Dijon mustard
- 2 tablespoons fresh rosemary, stemmed
- 4 cloves garlic, minced
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons balsamic vinegar
- 1/4 cup olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1 pound sirloin steak, cut into 1-inch cubes
- 1/3 cup olive oil
- 2 tablespoons lime juice
- 1/2 teaspoon grated lime zest
- 2 cloves crushed garlic
- 1 1/2 teaspoons fresh oregano
- 1/4 teaspoon red pepper flakes
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 lb of chicken tenderloins
Pork Marinade:
- 1/2 cup soy sauce
- 1/2 cup dry sherry (I used white cooking wine)
- 1/2 cup honey
- 1/4 cup rice wine vinegar
- 1/4 cup olive oil
- 2 tablespoons fresh orange juice
- 1 1/2 tablespoons minced fresh rosemary
- 1 tablespoon minced shallots
- 1 teaspoon minced fresh ginger
- 1 lb of pork tenderloin
- pineapple (fresh is always best)
- red potatoes
- jalapenos (without the seeds)
- red, yellow, green bell peppers
- mushrooms (keep them whole)
- tomatoes (cherry tomatoes work great)
- turkey bacon (this would be delicious )
- yellow squash
- zucchini
- If you have wood sticks, be sure to soak them in warm water for about 10-20min
- Make meat marinades, cut up meat into bite size pieces, and let marinade
- Cut up all veggies/other items
- Set up an assembly line and stack everything on your kabob!
- ENJOY!!
For the asparagus in this picture i just drizzled on olive oil, sea salt and pepper.
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