Turkey Omelet

turkeyomlette2

 

Looking for a quick, delicious, protein-packed breakfast? You can easily pack this Turkey Egg White omelet for lunch as well.

Ingredients:

-1/2 cup liquid egg whites
-4oz ground turkey
-Cayenne and/or chili pepper
-Red Pepper flakes
-2 tablespoons Sabra hummus to taste

Directions:

-Heat 1 tablespoon olive oil on medium in saucepan
-Pour 1/2 cup liquid egg whites into pan, once egg whites become less transparent and more white, sprinkle spices
-Pour 4oz cooked ground turkey into the center and fold when completely cooked to resemble and omelet, forgive my poor omelet folding skills!
(I always keep prepared ground turkey on hand during the week for omelet’s, burritos, salad topping, etc.)
-For extra zest, flavor, and excitement, top with 2 tablespoons of hummus, or as much as your heart desires!

ENJOY!

Nutrition: Calories- 303 Carbs- 5g Protein- 36g Fat- 13g

3 Week Progress Photos

3weeks3

Left photo February 22nd; Right photo today March 14th.

Not TOO much different. My goals are to slim down and bring out those obliques to stay, and lose some muscle mass in my legs to create a softer look.

Next week will be my one month March progress photo, so hoping to see more changes! I’ll include a back side shot as well. This week was the beginning of my restricted diet, cutting calories and watching my macros more closely.

Stay tuned!

~Jess

Seize the Day

encouragement

 

Sending good vibes this beautiful Friday!

I’ve been down in the dumps this week, mood swings left and right. I just want to thank everyone for supporting me, for all your kind words and encouragement that push me forward. You guys are seriously the best, and I’m happy to be part of such a strong community that shares passion in fitness and health.

Next week will be better, it’s been a roller coaster ride for sure! Gonna finish the week strong, take advantage of the weekend to prepare for next week, and change my mental perspective and remain POSITIVE! Here’s to a better day, a great weekend, and always striving to improve.

~Jess

Murdering Yo’ Legs!

Murdering Yo' Legs!

Killing my legs and burning out my ass as much as possible! With the new diet I’ll have less strength to lift heavy, so fitting in as much weight TODAY before this upcoming week begins.

Low weight, high reps, cardiooooo, and diet restrictions in store! Let’s shed some fat and reveal the muscle that has been building underneath!

~Jess

Hump Day – Endurance Training

Hump Day - Endurance Training

Good morning, Happy Wednesday! Middle of the week and I’ve never felt better. Sticking with my training plan and completed my ‘Endurance’ workout this morning. Definitely try it out! Great way to start the day.

It’s *FREEEEEZZZIIING* over here, I’m kind of dreading my run home from work tonight! I need to pick up another pair of running gloves and pack a hat. Tomorrow morning I run TO work for the 6:00am to 2:30pm shift, busy, busy, torchin’ calories! I MIGHT just have to do Zuzka videos at home instead, or grow a pair….. Brrrrrrrrrr!

Soooooo I’ve been debating starting my own YouTube channel. I have one right now with 3 videos up, mainly so I flexincould share them on my blog:

Fitness, Health, & Everything Else Channel – Jessica Rose Fitness

I need to figure out what kind of videos I want to post! Is there anything in particular that people like to see? Right now I have posing practice and TRX training. We’ll see what I come up with!

I’ve also decided NOT to compete in Vancouver Natural 😦 For a few reasons like expenses, travel time, finding a hotel to stay at, and the fact that Kaienna will be here that weekend and I don’t want to drag her to two competitions in one month, poor girl. Sooooo I’m just gonna kill Emerald Cup! I might attend Vancouver Natural with some gals so I watch, since I’ve never been to a competition and I want to know how they operate as much as possible!

My progress has been going slooooow and steady. I’ve been working out with more intensity so naturally I’ve been more hungry, that’s been a struggle. I’ve been eating more protein and I feel a lot better, I’ve ditched the weekly batch of protein cookies as well. Sometimes it’s really difficult to gauge my progress unless I take pictures and physically SEE my body change. Otherwise, I get disheartened that none of my bras fit anymore 😦 Boooooo…..

I still want to speed up my weight loss process, so I’ve been researching healthy supplements that aid in speeding up the metabolism and help burn fat. The healthiest and most promising appears to be ‘CLA’ which is ‘Conjugated Linoleic Acid’ which is a naturally occurring fatty acid found in meat, milk, and diary products. CLA helps reduce body fat and for some users, increases lean body mass which helps your body burn more calories. CLA also helps reduce inflammation and allergy symptoms; it also helps prevent cancer such as skin cancer and breast cancer. The best part is that it doesn’t contain any stimulants that will crack you out, make you jittery, and give you high anxiety.

The Benefits of CLA Supplements by Kay Uzoma with LIVETRONG.COM

Conjugated Linoleic Acid by Mike Hajoway with Bodybuilding.com

I’m looking at Muscle Pharm CLA Core or MRM CLA 1250. Hopefully incorporating CLA into my regimen March 1st will speed up the fat burning process to show all my hard work underneath 🙂

11 weeks out! Let’s get work done! ~

~Jess

Motivational Monday

Motivational Monday

Hey Folks!

Hope everyone enjoyed the Super Bowl, Hawks KILLED it! I’m no football fan, but I guess I’m pretty proud of my home team, they deserved the win.

As much as I don’t like football, I was feeling pretty amped and motivated this morning to kill my workout vibin’ off of everybody else’s ‘feel good’ mood. I’m even sharing my workout today! SUPER effective, my body really needed the plyo shock.

Today’s workout consisted of plenty of cardio including: interval incline treadmill sprints, jump rope, and spin bike HIIT intervals. I also added plenty of TRX resistance exercises and abs, abs, ABS! Last week I saw my oblique’s peekin’ out for a milli-second and then they disappeared 😦 Hoping the TRX training will bring ’em back! This morning was a blissful hour and 45 minute workout.

Today also marks the beginning of my ‘two-a-day’ training plan. I will be incorporating three ‘two-a-days’ a week for the remainder of February. The goal is to run home after work, anywhere between 4 to 7 miles on Monday’s, Wednesday’s, and Friday’s.

When March rolls around I will be doing FIVE ‘two-a-days’ a week until comp day. Whewwww, hope I can do it…. I will be EXHAUSTED! I’m pretty pumped to be getting my Polar Fit Watch tomorrow, that way I can really see the hard work I’m putting in.

I know I’ve been playing around with this idea for quite some time now, but I think I’m ready to commit and register for Vancouver Natural. I have Derek’s support, sooooo I think I’m just gonna grow a pair and send the check!

I’ve got some pretty big goals this week:

1) Send the check for Vancouver Natural, April 12th, 2014!
2) Complete ALL my workouts, smash my three ‘two-a-days’
3) Get my training in on the weekend while on vacation
4) Set up posing time
5) PRACTICE, PRACTICE, PRACTICE my posing!
6) No more protein cookies 😦
7) Eat more protein…. from healthier sources
8) BUILD BOOTY! Lift HEAVIER! Been making small gains, make BIGGER gains!
9) Drink more water
10) Have patience, and don’t beat yourself up when you don’t see IMMEDIATE progress

Last week was pretty tough, I was lacking in all areas.

I didn’t do all my workouts that I had planned to. I ate too much peanut butter and was mentally so weak and wanting to cave in and eat from the ‘Goodie Jar’ at work. I was feeling really down on myself and feeling ‘thick’ and ‘sluggish’. Last week was a pretty depressing week overall, but I’m going to do BETTER this week! I’m waking up at 4am every day, Monday through Friday and gettin’ shit done!

Wmotivatehen I was feeling down last week, I reached out to another gal that I’ll be competing with in Emerald Cup and she really brought up my mood and motivated me. It’s really nice hearing that another person has felt the way that I felt and is STILL going strong, smashin’ it, and looking FAB! The best piece of advice I took from her was to be consistent and patient. That has been my struggle lately. I’m not consistent, and then I feel down and out when I don’t see the results I want when it’s my own fault. Time and consistency will show results!

This week is gonna be better, MUCH better, because I’m gonna make it that way.

~Jess

Motivation Board

Motivation Board

Sometimes it can be extremely difficult to wake my ass up and get out of bed at 4am, go to the gym and kill my workouts with no pre-workout, and carry about my day with enough energy until 10pm on a restricted diet, smiling at people and socializing at work while everyone eats sweet treats and other goodies I can’t enjoy 😦

I have to CONSTANTLY remind myself why I am doing this, and literally visualize the goals I want to achieve. I created a ‘Motivation Board’ to help me get through tough days and remind me that I’m on a tough journey, but like they say, if it weren’t hard as fuck then EVERYBODY would be doing it.

I have my progress picture in there next to some of the greatest of the greats, all of my top fitness role models and I say to myself, “Hell yeah, you’re getting there! Slowly but surely, stick with it!” I WILL achieve great things. Humble small beginnings…… It’s a journey.

~Jess

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