MMmmm, yummy Shredded Chicken Whole Wheat Wrap

chickenwrap

Just thought I would share my delicious lunch 🙂

I haven’t been feeling well the past few days, so I’ve had to make my own lunch at home since I haven’t been able to eat my free lunch from work. Nothing too elaborate, but freakin’ delicious and filling! Quick, easy, and I could eat it every day.

Ingredients: 

-1 La Factory Low Carb Whole Wheat Tortilla
-3 oz shredded chicken (best cooked in the crock-pot!)
-1 tablespoon Sabra Hummus
-1 oz Eat Smart Kale Salad mix (bought from Costco! No dressing)

Enjoy!

~Jess

 

2 More Weeks…..

2 more weeks of cheat meals, peanut butter, and Quest bars that is! Ughhhh…. I’m dreading it! Sacrifices! I didn’t even get a chance to try to the new ‘Cookies & Cream’ bar by Quest…. waaahhhh! 2 more weeks, maybe I can snag one before then!cookies n cream

I’ve been naughty and haven’t been fulfilling my ‘two-a-day’ goals the past few weeks. Of course Seattle decides to pour rain and snow when I start my new training plan. Last week I only completed one ‘two-a-day’ and this week I will only be completing two ‘two-a-days’. A little disappointed in myself….. In my defense, it’s been crazy with vacation and interviews!

At this point I’m more worried about my posing than I am about my workouts and dieting! I still haven’t set up a practice with a friend, I need, need, NEED to do that ASAP! Hopefully this weekend…. I need to start emailing, Facebooking, and texting friends! EEEEEK!

I also moved my photo shoot to March 1st instead of next weekend. I’m feeling a little bit ‘fluffy’ from the 2 Year Anniversary celebrations, on top of Mother Nature knocking this week. Definitely NOT feeling toned, tight, and camera ready. I need to time look perfect in the new bikini I will be receiving from ‘BellevueDesign’! I’m so excited, Morgan Dickson did a fabulous job and I can’t WAIT to see the purple beauty with bling-bling in the mail! Check out her Etsy! She has multiple colors: Platinum, Ruby Red, Amethyst Purple, and Royal Blue! Great prices and cute connector options. Check out her IG account as well, she recently did a free bikini raffle, keep an eye out for more!

etsy21 I adjusted my macro ratio to allow me more nutrients for the heavy workouts that are about to ensue. Today I will be working out AFTER work (ewwwww, which I hate doing). I have to start getting used to working out after work since either A) I will be moving to the morning shift 6:00am to 2:30pm or B) I will be receiving a promotion (fingers crossed!) that will have me working 9:30am to 6:00pm. Either way, my workout schedule will be adjusted, so I need to grow a pair and learn to suck it up! Plus, March I have to be strict with ‘two-a-days’ anyhow, so it doesn’t matter what my schedule is!

Tonight I plan on doing some cardio on the spin bike, about 30-45 minutes. Really trying to stay within a 500 calorie deficit! I might add some plyo and ab training circuits depending on how much time I have left! Tomorrow I plan on doing my Endurance Day- Running, Biking, Swimming with a couple Zuzka videos in the evening, and Friday I plan on a plyo workout in the morning, and cardio after work. Trying to create a tight lean body by February 22nd so I can take my progress shots.

Happy hump day err’body! We’re almost there! The weekend shall be upon us in no time!

~Jess

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*

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

Set Yourself up for Success

motivationHey Folks!

I wanted to share a few tips with you that I use to help set yourself up for success in achieving your fitness and health goals. Sometimes it’s really tough to stay motivated, but by changing your mindset and incorporating a few of these ideas, I can pretty much guarantee you will be on the road to success:

1) Plan your meals – This concept has been very new to me recently while prepping for my competition. This advice has definitely helped me out the most! I plan my meals, bulk shop for all my food at Costco, and prep cook on Sundays so I don’t have to worry about it the rest of the week. Some of my favorites like I’ve mentioned in previous posts are:

-Chicken Breast
-Brussels Sprouts
-Broccoli
-Cubed sweet potatoes with cinnamon, yummm!
-Brown Rice
-Turkey Muffins

If you get bored of the same old stuff, get creative and try new recipes, make it fun. It doesn’t have to be boring 🙂

2) Write your workouts for the week – I started doing this about a year ago and man, o man has it been extremely helpful! Instead of going to the gym and walking around having NO clue what I’m gonna do that day; I go into the gym with an action plan, I know what equipment I need, I even know what time I should get there if I want a guaranteed spot on a squat rack! I don’t waste time, I keep my heart rate elevated the whole time, and I can look at the bigger picture as far as what goals I want to accomplish. Certain days I target certain body parts, or I’ll have my cardio days, two-a-days, heavy lifting, and resistance training days.

3) Prepare your gym bag the day/night before – When you pack your gym bag the night or day before, there is NO excuse for not getting your ass in the gym! Have everything prepared! Lifting gloves, post workout protein, resistance bands, jump rope, running shoes, outfit…. you name it. This has been extremely helpful lately. Waking up at 4am is tough enough, but waking up at 4am AND having to think about what I need to pack or eat before I head out the door is even tougher. Make it easier on yourself, preparation is key.

4) Have your friends and family hold you accountable – Tell everyone about your health and fitness goals, share WHY you want to improve in these areas. Ask your friends and family to hold you accountable. The more people that you tell, the less likely you are to slip up on your goals, because there are that many people that have their eyes on you. Everyone I work with, all my friends and family know that I have this competition and are in full support. I have never eaten a cookie from work or anything that hasn’t been on my diet plan because I have everyone watching me.

5) Follow inspiring and motivational social media – Ahhhh, this is a favorite of mine. I ‘like’ any fitness related page on my Facebook and follow so many fitness accounts and athletes on my Instagram. They really inspire me! It’s awesome watching other people’s transformations and journeys. It reminds me that if they can do it, I can do it too. I want to see the results other people are seeing! It’s a community, everybody encourages each other.

6) CHALLENGE yourself, step outside of your comfort zone – DO NOT LET YOURSELF GET COMFORTABLE! Step outside your comfort zone as much as possible, challenge your mind and your body. Try something new whenever the opportunity presents itself. No shortcuts, strive to be sore, strive to exhaust yourself! Hate running? Run more until you love it. Afraid of lifting? Lift heavier and build those curves. Horrible balance, don’t want to embarrass yourself on the TRX (this one’s me)? Get on the TRX, incorporate it into your workouts as often as possible. You see real results when you are challenged.

7) Weigh yourself – Yep. That’s right, you heard it. It’s not always fun, BUT it shows you where you are at with your goals and helps you focus on areas you need to improve in. Whether it’s gaining weight or losing weight, the scale is a good starting point. If weight doesn’t matter to you, don’t worry about it. Overall body composition, feel good, and muscle leanness is my goal, so I try not to worry about what the scale says too much…. for now 😉

8) Take advantage of free apps that help track diet and exercise
I’m a huge supporter of ‘myfitnesspal’. It’s pretty much the greatest lil’ tool at the tip of your fingers. It allows you to pick your own macro ratios, has a HUGE database of food and recipes with accurate nutritional values, and allows you to find the nutritional facts of your very own recipes! I like to plan my meals the night before so I stay within my calorie count and macros. It also allows you to add your exercise for the day, granting you more food to eat!

9) Set attainable goals – Slow and steady wins the race! Setting attainable goals will set you up for success. Setting ‘unrealistic’ goals with only set you up for failure. Start small and progress, you have all the time in the world. Besides, you are creating a life style, not doing a crash or fad diet.

10) Research, research, RESEARCH! – I do this all day, every day! I LOVE researching fitness and health. I’m always reading articles about nutrition, workouts, the mental and physical benefits of living a healthy lifestyle, and so much more. Got questions? Do the research! We live in an age where information is at our finger tips, when we have questions, there are answers.

11) Take progress pictures – This one has recently become a new concept for me. Sometimes I get disappointed when I’m not seeing immediate results, OR I am making progress but I just can’t physically SEE it by looking in the mirror. Take progress photos and look at them next to each other! They really do help! Sometimes we’re so hard on ourselves, we are our own worse critic. We need to relax and celebrate the small changes as well as the big changes! This is a life long journey after all 🙂

New Toys!

polarfitYipppeeee! I just went on a shopping spreeee!

I’m getting new toys in the mail from Amazon, all thanks to the EBC for giving us bonus visa gift cards! We were super fortunate enough to receive $130 Visa Gift Cards for being with the company for over 6 months. Those who have been with the company for less than 6 months received $65. Soooo naturally I went on Amazon and looked up new workout toys and gear! I should be receiving my new fancy pink Polar Fit Watch, a cable cuff so I can build my booty, aaaaaaand 4 pounds of PB2 and Chocolate PB2! You can imagine the excitement……

pb22

Yesterday’s workout was killer! I did the ‘Derek Formula’ workout incorporating heavy lifting in the squat rack and murdering my whole body! Whewwww, still kills me every time! I was a lazy arse and slept in this morning…. booooo. Beginning to think I might need to switch up my workout schedule to evenings! Haha, no thanks. I’m going to the gym tonight to make up for it though. No excuses! Gotta get that sweat session in!

Today I plan on doing a booty building and ab circuit while incorporating jump roping for cardio. I’m going to see how busy the gym is today, but this is what I have written:

-4 minute treadmill warm up

Warm Up Circuit:

-10 Burpees
-10/10 Side Crunch
-20 Squat with Leg Lift x3

Full Set:

-2 minutes high knees jump rope
-25 Resistance Band Glute Bridges
-8-10-12 Barbell Squats
-8-10-12 Dead Lifts
-12/12 Dumbbell Split Squats x3

-2 minutes high knees jump rope
-15 Swiss Ball V Ups
-15/15 Swiss Ball Windshield Wipers
-15/15 Swiss Ball Oblique Raises x3

Lighter workout, definitely NOT the ‘Derek Formula’ (which I still can’t share, sorry, it’s my secret weapon!). Hoping to add some more weight on the squat rack! I’ve been getting stronger and stronger!

Guess who got their NPC Card in the mail?! This bitch did! Super exciiiiiiiited! Took a month to receive it, I’m glad I ordered it so far in advance. Still playing around with the idea of competing in Vancouver Natural, haven’t decided. Tough decision amongst tax season, paying off credit cards, student loans etc. Apparently spray tan application is over $100 per competition! Might not be able to afford it, but I really REALLY hope so! I’m dying for sponsorships, I would love to get paid or at least get discounts to promote my hobby. quest-bar-nutrition2

Last night I sent in an application and short biography to Quest! Unfortunately no professional pictures, but I let them know I would have some soon. I can’t wait to get my 2 free samples in the mail! I chose Peanut Butter and Strawberry Cheesecake, YUMMMM! I’ve been researching Fitness Expos in Seattle but there aren’t that many, if any at all. Most of the Fitness Expos are directed at hiking, running, and biking; which makes sense considering this IS the Great Pacific North West!

It’s a work in progress, very small humble beginnings 🙂

Excited for this weekend, Kaienna comes to visit and we’re going to take her over to Derek’s parents on Saturday since she hasn’t seen them since BEFORE Christmas. She’s growing up so fast, I’ll have to take plenty of pictures and post them this weekend. Last time she visited I was staring at her while she was standing next to Derek, my jaw dropped at how TALL she is, how long her hair is, how she is looking like a little human, saying words like, “Perhaps!” Geez, where has the time gone?! She’s so beautiful and smart, it’s incredible.

papaowlI miss Derek’s parents as well. I love spending time with them and being at their house. No matter how much stress I might be under, or what thoughts are going through my head, I am immediately calmed when I walk through the door. I find a lot of comfort there spending time with them, I wish we saw them more often. They are some of the greatest people I know 🙂

Anywho, I better start wrapping up the evening! Stay tuned for new recipes for next week! I’m stocking up at Costco and meal prepping on Sunday!

~Jess

Rest Day!

Whewww, took a rest day today. Been at the gym for about 2 weeks straight, no days off. I figured this early in the game my muscles would need time to re-cooperate. Shit is gonna get CRAAAAZY within the next few weeks!

I wrote up a plan for myself, gotta run it by coach and see what he says:

February 3rd – February 28th

  • 3 ‘Two-A-Days’ per week
    -Running home after work 5 – 7 miles
  • Tan once a week, work on that base color!
  • Cheat MEAL (keyword MEAL) once a week

March 1st – April 26th (Emerald Cup!)

  • 5-6 ‘Two-A-Days’
    -Cardio everyday!
  • NO CHEAT MEAL!
    -No more peanut butter, it’s my DOWNFALL!
    -Less salt
    -Adjust caloric intake and macronutrient ratios
  • Tan once / every other week

That’s what I have so far!

amethyst2

I also am reaching out to my favorite brands and products inquiring about possible sponsorships! I am actually scoring a free suit from a gal on Etsy for the photo shoot I have coming up with Amir in 3 weeks! Super excited! I saw a raffle on Instagram and reached out to her and proposed my idea. She’s totally on board! Pretty excited about it, my first ‘sponsorship’!

If you’re looking for a suit, check out BellevueDesign on Etsy! She has super cute ‘scrunch butt’ designs, uses real Swarovski Crystals, and just recently started adding rhinestone connectors! Great deals too at $70 a suit!

Other companies I want to reach out to include:

  • Quest
  • PB2
  • SunFX
  • Optimum
  • GU
  • Skinny Tea

This week I’m going to work on writing up a 500 word minimum biography that I can start sending out to companies. I can’t wait until this photo shoot happens! Having professional photos will definitely leverage my opportunities! They will also complete my blog, I feel like something has been missing…..

Next on the list of things to do is posing, posing, and MORE POSING! This weekend I have a posing practice scheduled with my friend Natalie at David Barton Gym, Sunday at 4pm. Can’t wait, super stoked! I’m sure she’ll have great tips and tricks. She is also gonna measure my BF% because I STILL haven’t done that! I’m really curious to see where I’m at.

PB2

Heh, heh, speaking of BF%….. I am holding back on Protein Cookies…. I have a serious problem with them. Protein Cookies and peanut butter. I convince myself that they are ‘healthy’ for me…. until I plug them into myfitnesspal and WHOOOOPS! Over my macros and it’s not even lunch time yet! That’s why I really hope PB2 can help me out with samples or discounts. Next to ZERO fat and hardly any calories! Just great taste and protein 🙂 I’m also going to stop adding my workouts into myfitnesspal, because it tells me I can eat more food than I really should be. Another oooops for me…. Gotta keep that lean body mass for my shoot in 3 weeks!

Anywho, hope everyone is having a fabulous Tuesday, tomorrow marks the middle of the week! Is it just me or is it going fast? Until next time……

~Jess

 

Bored…. outta… my…. MIND!

*Le siiiiiiigh*

I absolutely DETEST sitting at a desk. I’m itching to move, absolutely bored out of my mind, I have exhausted all of my projects. I have been reduced to staring blankly out the Lower Lobby EBC doors, wishing I could be running home already.

Such a beautiful overcast day, perfect running conditions.

3 1/2 more hours….. you got this, Jess!

I’ve had an ongoing headache for the past week. I thought it was because I ran out of coffee at home, but I think the true underlying reason is due to sitting at a desk. I have been skating by the past month setting all of our meeting spaces. I WAAAAAY rather be moving around setting rooms even if it means dealing with the huge ridiculous, dangerous metal cart we use to store support. Sitting so low (so my midget feet can touch the floor) but raising my arms so high to reach the keyboard puts so much strain on my neck and shoulders. Get me outtaaaaa’ here!

On another note, I had a decent Monday morning. I woke up, got outta bed, and went to the gym! I did 3 ZSHRED workouts that involved jump roping, weights, HIIT, and cardio to shock the muscles and keep my body guessing. 3 ZSHRED’s took me about an hour, so I finished off with 20 minutes on the Spin Bike and 15 minutes on the Stairmaster. My hamstrings and glutes are killing me!

BADDOG2I went home to practice posing and get ready for work, today I work the 10am to 6:30pm shift. My dog was so amped to see me when I got home, naturally I was super amped to see her! I was playing with her when I walked through the door when I got a big whiff of delicious peanut butter. What the eff? Why do you smell like peanut butter?! I noticed the cabinet I keep my peanut butter in was open…. and my jar of peanut butter was laying on the living room floor…. clearly busted open. *SERIOUSLY?!* I really don’t want to punish youuuu, whyyyy?! Not something I look forward to on a Monday morning: punching my dog in the face and a wasted jar of peanut butter.

Poor thing. I punished her and threw her in the bathroom on time-out 😦

I was able to fit in a wee bit of posing though, caught one DECENT video and uploaded it to my YouTube. Really gotta figure out how to make better use of my YouTube account, definitely unorganized. This new video was much better than my first, need to work on smiling and trying to keep my ‘hanging arm’ relaxed during my poses. I added a lot more sass, but kept it classy. Lemme know what you think! Feedback much appreciated!

 

This weekend I plan on setting up some time with Natalie to help me out with my posing, as well as FINALLY getting my BF%! I’m surprised I haven’t found this out yet! I measured my waist and hips this weekend and was pretty happy with a 2cm decrease in both areas. Yippee, shedding fat, maintaining muscle, and getting stronger! Very, very happy with the leg results. They are definitely toning up and my butt is slooooowly but surely lifting! Whoop whoop for cardio! I’m so glad I actually ENJOY cardio!

COSTCOPOP2I’ve actually been contemplating what my next race should be. I really want to compete in another Half Marathon this Summer. I would LOVE to do Oktoberfest again, mainly for the brews and dank ass pizza, but I want to try a different course. Seriously can’t wait to eat like an endurance athlete again! I’m gonna stock up on Costco muffins and log miles like a maniac! I miss actually NEEDING to stuff my face with carbs, Mac n’ Cheese, pasta, sandwiches, potato chips, and SALT! Costco shopping will be a whole new level of awesome…..

That’s not for a loooooong while though….

In the mean time, I am finding healthy alternatives for sweet treats that I enjoy! Yesterday during meal prep I decided to make Oatmeal Peanut Butter Protein No Bake Cookies. They turned out DELICIOUS! My very own recipe!

cookierecipe

Very yummy recipe! Makes 20 small cookies with 120 calories each, 10 grams of carbs, 7 grams of fat, 6 grams of protein, and 6 grams of sugars. Not bad, definitely satisfies the sweet tooth craving!

Anywho, I better go back to being a good employee. 2 1/2 more hours until I’m outta here! Can’t wait to run home and eat some delicious spicy garlic chicken, cinnamon sweet potatoes, and baked brussel sprouts! Yummmm! Seriously though….. YUM. $3.99 for a big bag of brussel sprouts at Costco?! Hell yeah!

MMMmmmk bye! Happy Monday, hope you guys have a super week 🙂

~Jess