Killing this Week!

Thank god it’s Thursday!

This week has been pretty intense so far, but I’ve been smashin’ it regardless. I’ve been stickin’ with my new training plan, torching calories, killing workouts, staying on point with my diet, and seeing RESULTS. The results you see when you put in the work are totally worth the early mornings workouts, two-a-days, running home after work in the dark and rain, and stickin’ to your macros like a Nazi. Having a photo shoot this weekend is extra extra motivation to get shit done right.

Tonight I for REAL this time have my first posing practice at David Barton Gym with Natalie! For real this time! Weekends are hard to plan since she has them off and I don’t want to make her come into work just to help me out for free. Thankfully, I’m working 6am to 6pm, so by the time I get off, I can fit in a workout before she’s off at 8pm and we get started 🙂 Speaking of insane 12 hour shifts, I WON’T be doing overtime anymore. My poor pup has been neglected, I’ve been exhausted, and it’s really not worth the money to run myself down and have half-ass workouts. Not this close to comp date! No thank you! I’m very relieved with my decision, and I should be on the opening shift in about 3 weeks, so that’s good news!

8 weeks out, close to 7 weeks! I technically don’t count peak week, otherwise it would be 9 weeks out, hehe 🙂 I like to think that I’m closer, it pushes me to work HARDER and convinces me that I’m that much closer to endless Samoas and peanut butter, yummmmm! I’ve been so desperate for more peanut butter that I’ve created a Wish List on my Amazon account and have added a zillion different kinds of peanut butters! Trader Joe’s Cookie Butter, PB Crave Cookie Nookie, Nuts ‘N More Toffee Peanut Butter, and let’s not forget P28 White Chocolate Peanut Butter!

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I just got my shipment of Coconut Cashew and the new Cookies ‘N Cream Quest bars! So freakin’ STOKED outta my mind! Cookies ‘N Cream….. OUT – OF – THIS – WORLD……. Kid you not, so delicious. Every time I finish one I want to immediately scarf down another one. I feel great about eating them too 🙂 This morning I made a delicious Mug Cake out of one! I don’t have a picture, but I’ll post the recipe:

Cookies N’ Cream Mug Cake:

Ingredients:

-2 Tablespoons Oat Flour (I just used a magic bullet to create my own oat flour)
-3 Tablespoons Egg White Liquid
-1 Teaspoon Baking Powder
-1/4 Teaspoon Almond Extract
-1/2 Packet of Truvia
-2 Tablespoons Greek Yogurt
-1 Cookie ‘N Cream Quest Bar!

Icing:

-2 Tablespoons Greek Yogurt
-1/2 Scoop Optimum Nutrition French Vanilla Whey Protein
-1/2 Teaspoon Vanilla Extract
-1/2 Packet of Truvia

Directions:

-Mix all the ‘Mug Cake’ ingredients together, break Quest bar into tiny bits!
-Cook in the microwave for 2 1/2 minutes

-Mix the icing together and top off your mug cake! VOILA! Magnifico 🙂

Try it out, that shit is the BOMB! I’m stoked to go to Costco this weekend so we can stock up on baking goods and more FOOD! Our cupboards are so empty right now, I have no peanut butter, apples, or rice cakes…. my go-to snacks in times of trouble!

Anywho, I better bounce! I’ll try to get some posing photos from tonight posted, as well as some sneak peek photos from this weekend 😉 O, did I mention I am going on a surprise date with the hubby this Saturday?! So excited, I actually DESERVE this meal! I’ve gone 2 weeks without a cheat meal, holy hell!

Well happy Thursday folks, end the week STRONG!

~Jess

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Protein Chocolate Almond Pancake

Protein Chocolate Almond Pancake

Pancake Ingredients:

-1/2 Cup Oatmeal
-1/2 Scoop of Optimum Nutrition French Vanilla Protein
-6 Tablespoons of Liquid Egg Whites
-1/4 Teaspoon Cinnamon
-1/4 Teaspoon Almond Extract
-1/2 Packet of Truvia

Icing Ingredients:

-4 Tablespoons Chocolate PB2
-3 Tablespoons Almond Breeze Vanilla Almond Milk
-1/4 Teaspoon Cinnamon
-1/4 Teaspoon Almond Extract
-1/2 Packet of Truvia

Directions:

-Melt about a half tablespoon of Coconut Oil in a saucepan
-Use Magic Bullet to blend oats into a flour like consistency
-Mix all pancake ingredients together and cook in saucepan, flip when ready!
-While the other side of the pancake is cooking, mix icing ingredients together
-Drizzle icing on pancake when finished cooking and top with sliced almonds, mmmmm!

Nutritional Info: Calories – 388 grams Carbs – 42 grams Fat – 10 grams Protein – 37 grams Sugar – 8 grams

Enjoy!

~Jess

9 Weeks Out! – Meal Prep Sunday

9 weeks out bitches, down to the single digits, it’s getting SERIOUS!

Super nervous, but seeing great progress week after week. Tighter and higher glutes, obliques peeking through, I’m extremely conditioned and switching up my macro plan so I have enough calories to fuel looooong days and tough workouts. I re-evaluated my meal plan with Derek and we decided that we will KEEP the cheat meals throughout the cutting phase to keep me sane, YIPPEEE! We also won’t be doing 5 ‘two-a-days’ a week….. har har, that was dreaming BIG. We will still be doing structured ‘two-a-days’, just not so many.

I have my photo shoot in two weeks AND I just received my BelleVueDesign bikini in the mail on Friday…. it’s gorgeous! Super excited and nervous for the shoot, I hope I can just be natural and let go of any kind of nerves. My good friend and coworker is the photographer and Derek will be there as well. I have to start thinking of some poses, collecting a wardrobe, and thinking about how I should do my makeup, hair, ya-da-ya. Never done this before! It will be a first!

Anywho, I reached my 6 days of workouts this week and I did 2 on Friday, my Valentine’s Date with the gym 😉 Today we went on our bi-monthly Costco excursion to stock up on all the goods:

  • Chicken Breasts
  • Ground Turkey
  • Egg Whites – I’m gonna stop buying eggs since I only eat the whites anyways
  • Chia Seeds! – Great for smooooothies
  • Kirkland Organic No-Salt Seasoning – Thanks for the tip Heidi!
  • Darigold Cottage Cheese 2% Trim
  • Almond Milk
  • Brussels Sprouts
  • Broccoli

Another goodie I bought that I’m in absolute LOVE with is MaraNatha – Dark Chocolate Peanut Spread…. soooo freakin’ YUMMY! Put it on apples, bananas, oatmeal pancakes, rice cakes, or substitute for peanut butter in Protein Oatmeal cookies. This stuff is seriously the BEST, and you can buy it right now at Grocery Outlet for super cheap. I stocked up! maranatha

On another note, I have decided that I’m going to go back to school! After much contemplation over the series of events that happened last week, I am deciding that it’s time to go back and start working on my education. I want a career, and I have decided I want to go into health…. big surprise, right?! Health! Haha! I’m gonna check out Bellevue College, maybe take a class or two while I adjust to the morning shift at work, just work on my AA until I decide what I really REALLY want to do. Right now I’m thinking of Nutrition as a career, but I want to do specifically sports nutrition. I’m extremely excited! I hope everything works out, it’s time to better myself in another area of my life, I love constant challenges 🙂

This week is gonna be great, I have a really good feeling, and a new refreshed perspective 🙂

~Jess

 

Nutrition Rules For Eating Clean

Extremely helpful article! I really love the breakdown of macro nutrients as well as the food suggestions 🙂

Will DEFINITELY, use this as a reference! Thank you for sharing!

~Jess

Balanced Brunette

Nutrients are more important than calories. Count Nutrients.

Nutrition Rules For Eating Clean

Nutrition Rules: An Overview

  • 18% Healthy Fats
  • 27% Lean proteins
  • 55% Complex Carbs
    • 35% Greens
    • 20% Starch

Healthy Fats

2-3 Servings Daily

Gram for gram, about 18% of your diet should come from healthy fats. Healthy fats can be found in fish, nuts, seeds, and certain oils. There are two types of fatty acids: omega-3 and omega-6.

  • Omega-3 fatty acids can be found in fish (such as salmon), flaxseed, and algae.
  • Omega-6 fatty acids can be found in olive, sunflower, and safflower oil, peanuts, walnuts, and soybeans.

The ideal diet is abundant in omega-3 long chain fatty acids (EPA & DHA) and lower in omega-6 linolenic acid (LA) seed oils. Omega-6 is pro-inflammatory while omega-3 is neutral which means that the more omega-3 you eat, the less omega-6 will be available to the tissues to produce inflammation. There is no set ratio of omega-3 to…

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Oat Meal To-Go!

Oat Meal To-Go!

I seriously have the BEST co-workers! They have been completely understanding of my cray-cray diet and will make special food for me. Thank you so much Sara, I’m sad to see you go, but you’re gonna kick ASS at your new job and you’re gonna love it so much. The Oat Meal To-Go cups were DELICIOUS!

peanutbuttercheesecakeandchocolateLazaro, thanks for baking me healthy treats. I loved the cookies you made me, and I appreciate all the substitutions you use 🙂 I can’t wait to try your peanut butter in April! I’m so looking forward to the sugary goodness!

 

Baked Oatmeal To Go:

Ingredients:

-2 eggs
-1 teaspoon vanilla extract
-2 cups applesauce, unsweetened
-1 banana, mashed
-6 packets of Sweetleaf Stevia or 1½ teaspoons stevia powder or use ½ cup honey
-5 cups, Old Fashioned rolled oats {Bob’s Red Mill}
-¼ cup flaxseed meal
-1 tablespoon ground cinnamon
-3 teaspoon baking powder
-1 teaspoon salt
-2¾ cups milk
-Optional toppings: raisins, walnuts, chocolate chips

Instructions:

-Preheat oven to 350 degrees.

-Mix eggs, vanilla, applesauce, banana and Stevia together in a bowl.

-Add in oats, flax, cinnamon, baking powder, salt and mix well with wet ingredients.

-Finally pour in milk and combine.

-Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups.

-If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter.

-Bake 30 minutes until a toothpick in center comes out clean.

-Cool and enjoy or freeze them in gallon freezer bags.

Nutrition Info (without toppings)

Servings: 18* Calories for one: 143* Fat: 4g* Cholesterol: 25mg* Sodium: 161mg* Fiber: 4g* Sugars: 4g* Carbs: 23g* Protein: 6g*

2 Year Anniversary Twisp Vacation

2 Year Anniversary Twisp Vacation

I’ve been MIA for quite a few days! Derek and I went on a 4 day vacation up in the mountains to our friend’s cabin in Twisp for our 2 Year Anniversary, it was absolutely amazing. The views were breath taking and we were blessed with plenty of sparkling white snow as far as the eye could see.

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We are very fortunate to have great friends that would allow us to spend the weekend in their cabin, it was a beautiful home away from home. Fully equipped, an amazing fire place, awesome leather lounge chairs we spent most of Sunday in, haha, and their decor was bad ass too!

We left Friday morning around 10am, it was about a 2 hour drive there. We stopped in Leavenworth to go to Baren Hauss for their pizza….. CHEAT MEAL! Yeaaaahhh. It was absolutely delicious, carmelized onions, olives, sausage, Canadian bacon and mushrooms…. mmmmm. Super yummy, totally worth it. Guess what? We killed the whole 15 inch in one sitting! OOOOPS!

CHEATMEAL

It was dumping snow when we got to the little town Twisp, we actually had to get chains to get the lil’ Prius up the slick snowy hill! The first shop we stopped at tried ripping us off, charging us $120, AND reminding us they go on the front wheels…. really?! Duh guy! We went to the shop right next door and bought chains for $40, wheww! Trying to take advantage of us city folk.

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We made it up the hill, we honestly didn’t think we would make it up! As you can imagine, we didn’t come back down until today, we stayed nice and toasty inside by the fire drinking Port, mixed drinks, cuddling, and playing games. It was a nice little get away, relaxing, romantic, and time well spent.

I managed to stay pretty ‘healthy’ too. I worked out Friday morning before we left and Saturday morning at the cabin. Derek ran up and down the snowy hill at the cabin twice! 8 miles with an 1,400 foot elevation gain, what an impressive stud. I did a plyometric workout, TRX training, and jump roping. I took yesterday and today off, and we ate really well. Chicken and sweet potatoes Saturday night and spaghetti squash with lean ground turkey on Sunday night.

Here’s the Spaghetti Squash Recipe:

Ingredients:

-1 Squash
-Olive Oil
-Salt
-Lean Ground Turkey Jennie-O 97/3
-Cayenne
-Paprika
-Garlic & Pepper Salt

Directions:

-Split squash in half long ways, scoop out the seeds and place on baking pan with olive oil, bake at 350 degrees until insides are soft and you are able to spoon them out into a bowl. It will take approximately 30-45 minutes

-Cook ground turkey (1-2lbs) in sauce pan with spices – cayenne, paprika, garlic & pepper salt. Use as much as you need!

-Mix ground turkey and spaghetti squash into a bowl, add extra olive oil as needed.

ENJOY!

It was a really great weekend! I miss it already, I can’t wait to go back!

Here’s to the new week 🙂 Happy Monday ~

~Jess

Oatmeal Protein Pancakes!

Oatmeal Protein Pancakes!

Hey Guys,

Just wanting to share my yummy breakfast with you! This post is inspired by Heidi Vasquez, follow her blog:

Fitness Dreams and Eating Clean

Ingredients:

-1/2 Cup Quaker Oats
-4 Raw Egg Whites
-1 Teaspoon Vanilla Extract
-1 Truvia Sweetener Packet
-Dash of Cinnamon

-2 Tablespoons Chocolate PB2
-Drizzle of honey

Directions:

-Mix the 1/2 cup oats, 4 raw egg whites, vanilla extract, cinnamon, and packet of Truvia non calories sweetner into a bowl.

-Oil pan with coconut oil, adds great flavor! Pour in the mixture

FLIP once one side is evenly cooked

-Once your pancake is complete, top with Chocolate PB2 (Yuuummmm!) and drizzle honey! ENJOY!

Awwwww, now I’m hungry for ‘second breakfast’!

~Jess