Ok, so I just got back from a FANTASTIC (yes that was the word of the trip) vacation and it took me a couple days after getting back to get back in the 'real life' mindset.
This weekend I am actually planning on taking video shots of specific exercises, simple ones that I would suggest for a specific muscle. Sorry it's taken me some time to really dig into a topic but you all know I've been too damn busy for my own good.
I'm planning on posting up more pics from my competition as well, it's on my list of things to do.
YES!!! I do plan on doing another show ... NEXT YEAR! I was just given an amazing invitation to workout w/ a guy that won 4 show, FOUR shows in ONE year!! That is crazy! He said and I quote, "I will get you ripped in 3 weeks." That's all he needed to say. So I'm currently kicking my own ass at the gym so when I start with him I won't let him down. Beyond EXCITED!!
Have a great Thursday!!
Thursday, May 28, 2009
Tuesday, May 19, 2009
Clients or Possibly Clients
I have a client of mine that bought 12 sessions, she has used 3 of those sessions thus far and will not be able to use the remaining 9 sessions (she is moving to Boone, IA).
If you are looking to buy sessions w/ me, please shoot me an email b/c my client would like to sell them off (same price). It works out for all, you get your sessions and my client who is moving won't be out of 9 sessions :)
Email me w/ any questions, thanks!
If you are looking to buy sessions w/ me, please shoot me an email b/c my client would like to sell them off (same price). It works out for all, you get your sessions and my client who is moving won't be out of 9 sessions :)
Email me w/ any questions, thanks!
Monday, May 18, 2009
The Weekend
More ways to add protein to your diet (bc if you know me, I insist on lots of protein, idealy a gram of protein for each pound of your body weight)
- vanilla protein mix to coffee (I have not tried this but a friend has)
- protein mix added to yogurt (get that much more in a snack)
- I stocked up on a variety of beans this weekend, I will add these to my spinach salads
- Protein mixes are not just for body builders & really an awesome way to get your protein intake in. Whey protein is your best bet and if you would like any ideas/suggestions on this please contact me, I've tried a few in my days :)
- Eggs, yes I am still eating eggs. I think at one time during my training I was eating about 14 eggs a day. I don't eat nearly that many, but I do eat them. If I were to eat 4 at one time, I would also eat one yolk. I also add eggs to my salads.
- I'm not a fan of protein bars you find in the grocery store, not the best bet. But before someone corrects me and says they see me eating protein bars; I do eat them, just not the ones from the grocery store. I buy Zero Impact bars (peanut butter & jelly) ... sounds funny, but they are really good and 30 grms of protein. Even my dad likes them & he's a picky eater.
Really try to get protein in every meal/snack. You really don't want to go over 30-40 grms of protein in one setting b/c your body can't ingest more than that at one time. So no, don't slam a 60 grm protein shake.
Have a good Monday :)
- vanilla protein mix to coffee (I have not tried this but a friend has)
- protein mix added to yogurt (get that much more in a snack)
- I stocked up on a variety of beans this weekend, I will add these to my spinach salads
- Protein mixes are not just for body builders & really an awesome way to get your protein intake in. Whey protein is your best bet and if you would like any ideas/suggestions on this please contact me, I've tried a few in my days :)
- Eggs, yes I am still eating eggs. I think at one time during my training I was eating about 14 eggs a day. I don't eat nearly that many, but I do eat them. If I were to eat 4 at one time, I would also eat one yolk. I also add eggs to my salads.
- I'm not a fan of protein bars you find in the grocery store, not the best bet. But before someone corrects me and says they see me eating protein bars; I do eat them, just not the ones from the grocery store. I buy Zero Impact bars (peanut butter & jelly) ... sounds funny, but they are really good and 30 grms of protein. Even my dad likes them & he's a picky eater.
Really try to get protein in every meal/snack. You really don't want to go over 30-40 grms of protein in one setting b/c your body can't ingest more than that at one time. So no, don't slam a 60 grm protein shake.
Have a good Monday :)
Thursday, May 14, 2009
My Favorite Chicken Recipe
This is going off of 2 servings:
2 Chicken Breast (skinless)
2 Chopped Apples
1/3 cup chedder cheese
1 Tbsp of itailian style dried bread crumbs
1/2 cup dried white cooking wine
1/2 cup chicken broth
Small pkg of favorite nuts (pecans or walnuts)
Brown Sugar(added at end)
Spices: your choice as well but I added curry, pepper, and some other stuff, you really can't go wrong with adding some extra spices
Combine chopped apples, cheese, nuts, spices, and bread crumbs. Set aside.
Flatten chicken breasts between sheets of waxed paper to 1/4 inch thickness. Divide apple mixture between chicken breasts, and roll up each breast. Secure with toothpicks. (count number of toothpics you stick in to know how many to pull out :)
Put some extra virgin olive oil in 7 inch skillet over medium heat. Brown stuffed chicken breasts. Initially add 1/4 wine and 1/4 cup chicken broth. Cover. Simmer for 15 to 20 minutes, or until chicken is no longer pink. If the wine and broth evaporate some, add more in so there is always those liquid ingredients in the pan, about an inch deep.
When you know the chicken is done, add the remaining apples and cheese, nuts from the bowl mix to the pan. Keep tasting the sauce to make sure its how you like it. If you still need to add lil more wine and broth its about a 1:1 ratio. Add brown sugar if you want it sweeter)
This was made for me last fall and by far the best chicken meal I have ever had. It was served with jasmine rice as well. So good!
2 Chicken Breast (skinless)
2 Chopped Apples
1/3 cup chedder cheese
1 Tbsp of itailian style dried bread crumbs
1/2 cup dried white cooking wine
1/2 cup chicken broth
Small pkg of favorite nuts (pecans or walnuts)
Brown Sugar(added at end)
Spices: your choice as well but I added curry, pepper, and some other stuff, you really can't go wrong with adding some extra spices
Combine chopped apples, cheese, nuts, spices, and bread crumbs. Set aside.
Flatten chicken breasts between sheets of waxed paper to 1/4 inch thickness. Divide apple mixture between chicken breasts, and roll up each breast. Secure with toothpicks. (count number of toothpics you stick in to know how many to pull out :)
Put some extra virgin olive oil in 7 inch skillet over medium heat. Brown stuffed chicken breasts. Initially add 1/4 wine and 1/4 cup chicken broth. Cover. Simmer for 15 to 20 minutes, or until chicken is no longer pink. If the wine and broth evaporate some, add more in so there is always those liquid ingredients in the pan, about an inch deep.
When you know the chicken is done, add the remaining apples and cheese, nuts from the bowl mix to the pan. Keep tasting the sauce to make sure its how you like it. If you still need to add lil more wine and broth its about a 1:1 ratio. Add brown sugar if you want it sweeter)
This was made for me last fall and by far the best chicken meal I have ever had. It was served with jasmine rice as well. So good!
Wednesday, May 13, 2009
Who Wouldn't Want A Massage?
If you are looking for a great massage therapist, look no more. Melicia is a dear friend of mine & I'm quite selective on who I let massage me. After one hour with Melicia I am 100% confident sending any of my clients to see her. I highly suggest it, she's fabulous!
Great Idea
This can be for friends and mostly for my clients, but an amazing idea that was brought to my attention by a client.
You all know I'm big on diet and what you feed your 'machine' and I love to hear/read what you guys are consuming. If you really want me to help you out & give you great ideas or even get more detailed for you, please start your own food log blog. Yes, I have a client that updates a blog he created w/ every meal. That way I can check on it at anytime = IDEAL!
For the ones reading this that suffer from allergies like myself, today I actually bought 350 pills of the generic Zyrtec (the only meds that work for me) on Amazon.com for about $18. That is one hell of a deal!
All for now.
You all know I'm big on diet and what you feed your 'machine' and I love to hear/read what you guys are consuming. If you really want me to help you out & give you great ideas or even get more detailed for you, please start your own food log blog. Yes, I have a client that updates a blog he created w/ every meal. That way I can check on it at anytime = IDEAL!
For the ones reading this that suffer from allergies like myself, today I actually bought 350 pills of the generic Zyrtec (the only meds that work for me) on Amazon.com for about $18. That is one hell of a deal!
All for now.
Tuesday, May 12, 2009
First Post
First, I will be the first to say, I am shocked that I started a blog. I really never thought I would do this but when the idea was brought to my attention, it made sense. The BLOG itself is still very new to me so I'm learning the ropes, please bare with me.
I am not making any promises on how often I will update this blog, heck I might have something new to share every week, it just depends. And if there is something you would like me to address or research, please shoot me an email ... I love questions & I love learning new things as well.
My distribution list for my newsletter is just shy of 100 people so I will send out an email from my gmail account to everyone stating I have updated my blog. But if you too join this site, you can be sent email notifications when I update as well. Please feel free to pass this site along to your friends and family as well!
Well being the fact this is my first post, I'm not going to get too much in depth on anything specific. I think randomly so that might be how this blog goes as well - FYI.
Have a great day!
I am not making any promises on how often I will update this blog, heck I might have something new to share every week, it just depends. And if there is something you would like me to address or research, please shoot me an email ... I love questions & I love learning new things as well.
My distribution list for my newsletter is just shy of 100 people so I will send out an email from my gmail account to everyone stating I have updated my blog. But if you too join this site, you can be sent email notifications when I update as well. Please feel free to pass this site along to your friends and family as well!
Well being the fact this is my first post, I'm not going to get too much in depth on anything specific. I think randomly so that might be how this blog goes as well - FYI.
Have a great day!
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