Motivation Monday

Motivation Monday

Healthy Chicken Fried Rice

 This weekend was great.  Friday night I was contemplating on what to eat, so I started looking around my fridge and cabinets and decided to make this healthy version of a fried rice.  It very fast and simple. Like i've said before, we always have food cooked in bulk so we have NO excuses.   I had 2 pre cooked chicken breast and a bowl full of cooked brown rice. I could have easily just eaten the two together like I normally do but when you start eating the same thing over and over you get creative. 

Ingredients:

-1 large chicken breast, seasoned, cooked, and diced.

-2 cups of cooked brown rice

-1-2 bags of frozen mixed veggies(**I buy frozen veggies because they last longer and are easy to cook, I would love to use more fresh veggies, it's just not realistic for me and time schedule, I stray from canned anything;) I bought the one with carrots, peas, and green beans

-1 tsp of crushed garlic

-2 tsp of sesame oil

-3 egg whites

-3 tsp of Bragg's Liquid Aminos ( I put this on everything:), can be found at any Health food store, Whole foods, Central Market, or online at http://www.thenaturalonline.com/bragg-liquid-aminos-32-oz-liquid.html?gclid=CNPEs7_Ai7UCFbSLPAodjzQAxg

 

1. Place pan on high heat and add oil and garlic.

2. Throw in cooked rice and eggs, saute until eggs are cooked

3. The bags of veggies I bought just steam in the microwave, throw those in the pan after steamed.

4. Add chicken last, saute and add Liquid Aminos

5. Saute for a good 5-10 minutes until done.

CRAVINGS!!!

Do you ever look in your fridge and cabinets over and over again hoping to find something truly satisfying? You don't see it so you keep searching, hoping that something is going to magically appear? Well I do this all the time! Don't keep anything in there that you know is temping or bad for you, you're just setting yourself up for disaster.  I love the feeling of freaking out, thinking i'm going to go crazy if I don't get a chips and salsa right now!! After, I settle for what I have on hand, rice cake, hummus, piece of fruit ect.  I suddenly feel more satisfied than ever.  I just want you all to know it's NORMAL, we're humans.  It's okay to cheat, just do it once a week and go somewhere and do it, don't leave the excess behind for you to do it the next day.  For those of you out there that have started a health and fitness journey, the best thing you can do is clean out your pantries and fridge, because when you are limited, (I promise you will go on a search just like I do).  Throw the pasta, mayonnaise, sugar, cheese crackers, ect...AWAY!!!

Have a Great Weekend!

Grocery List

Latest grocery store run, below is majority of what we have in stock at the apartment at all times.  I'm 6 1/2 weeks away from my competition and I'm more excited than ever.  I love knowing that everyday is going to be a challenge, and seeing my body progress is so exciting.  It's amazing what proper nutrition and weights can do for your body.  For those of you who are afraid to bulk up, I promise this won;t happen.  If anything, I have more curves than I've had before! 

   

1.     Grocery List:

2.     Almond milk unsweetened

3.     Greek Yogurt(Unflavored)

4.     Coconut Milk

5.     Almond Flour

6.     Coconut Flour

7.     Unsweetened Coconut flakes

8.     Unsweetened applesauce

9.     Frozen Fruits

10.  Almond butter

11.  Rice cakes (brown rice)

12.  Unsweetened preserves

13.  Honey (local)

14.  Flax seeds

15.  Chia seeds

16.  Almonds

17.  Pumpkin seeds

18.  Dried cherries

19.  Bananas

20.  Apples

21.  Egg whites/eggs

22.  Cauliflower

23.  Mushrooms

24.  Tomatoes

25.  Onions

26.  Sweet potatoes

27.  Spinach

28.  Kale

29.  Red bell pepper

30.  Dark chocolate/carob chips *Snack

31.  Steel cut oats

32.  Chicken

33.  Turkey

34.  White fish

35.  Mrs. dash seasonings/no salt

36.  Ezekiel bread (frozen section-made without flower)

37.  Quinoa

38.  Sugar free drink mix (mix with tea)

39.  PB2(powder peanut butter)

40.  Fat free sugar free pudding mix

41.  Flavored extracts

42.  Spaghetti squash

43.  Truvia (artificial sweetener)

44.  Celery

45.  Carrots

46.  Broccoli

47.  Whole wheat brown rice

48.  Low sodium tuna packets (Trader Joes)*

49.  Lentil chips

50.  Hummus

51.  Tilapia

52.  Salmon

53.  Avocado

54.  Pears

55.  Garlic

56.  Coconut Oil

57.  Blueberries

58.  Strawberries

59.  Extra virgin olive oil

60.  Squash

61.  Zucchini

62.  Asparagus (good for water weight loss)

63.  Cucumber

64.  Romaine

65.  Lemons

66. Low sugar pasta sauce

67. Liquid Aminos

7

At Home Gym

I know some of you don't have access to a gym or don't have time to go to a gym, so this post will tell you what you need to make your very own at home gym.  Majority of the time when I train I don't use machines anyway.  Hope this helps, I linked some of the cheapest prices I found on the items, Amazon is the best!!

1. Mat

http://www.amazon.com/BLUE-NPR-Yoga-Mat-68x24x1/dp/B008C8XT6O/ref=sr_1_5?ie=UTF8&qid=1357757476&sr=8-5&keywords=yoga+mat

2. Weighted Jump Rope

http://www.amazon.com/Altus-Athletic-9-Foot-Adjustable-Speed/dp/B001FB605W/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1357757572&sr=1-1&keywords=weighted+jump+rope+women

3. Ball

http://www.amazon.com/TKO-Anti-Burst-Fitness-Stability/dp/B000FH2W54/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1357757735&sr=1-1&keywords=stability+ball

4. Free weights: 
5lb, 8lb, and 10lb, if you can find them, this set linked has 8, 5, and 3lb weights

http://www.amazon.com/Altus-Athletic-32-Pound-Dumbbell-Stand/dp/B0032HONJW/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1357757848&sr=1-2&keywords=free+weights

5. Resistance bands

http://www.amazon.com/ProSource-48-Inch-Premium-Resistance-Exercise/dp/B005D7GJQE/ref=sr_1_3?s=sporting-goods&ie=UTF8&qid=1357758046&sr=1-3&keywords=resistance+bands

6. Ankle Weights

http://www.amazon.com/Tone-Fitness-Adjustable-Ankle-Weights/dp/B004AKQVZE/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1357758119&sr=1-2&keywords=ankle+weights+women

7. Step:

http://www.amazon.com/Tone-Fitness-Balance-Aerobic-Stepper/dp/B004X167PO/ref=pd_sim_sbs_sg_6

8. Exercise Balls

http://www.amazon.com/Isokinetics-Inc-Brand-Exercise-Ball/dp/B005JZHL0S/ref=sr_1_17?s=sporting-goods&ie=UTF8&qid=1357757653&sr=1-17&keywords=stability+ball

Kick your BUTT workout

I did this workout yesterday and I literally can't walk or sit down, now you know that when you did a tough workout.  I hope you all have set  your self up for success with reaching you health and fitness goals.  Initially I was going to wait until May to do my first competition, but I think i'm going to pick up the pace and do one in March.  Hard core competition prep starts next week.  This gives me about 8 weeks.  I have come a long way since last year, now it just time to cut down and see my results.

1. 1 legged squats.
-Do both legs, 3 sets at 20, 15, 12 reps.
-Remember to push up with your heel and keep core tight.
* This can be done on your coffee table at home.

2. Squats:  

-20 reps at 24lb on each side, 15 at 35lb on each side, 12 at 50 on each side

-If you need to lower your weights thats fine

-On last set do as many as you can at highest weight. 

-Keep back straight, push with heels, and tap butt on bench to make sure you get low enough.  

* for those of you at home, do this with free weights, grab a chair and actually sit straight back like you are sitting in a chair. Utilize free weight if you have them on hand.  

Plie squats with bar:

-3 sets 20 reps each. 

-You don't have to use a weight, there is an option to use a free weight 5lb or 10lb hold while squatting.  -Keep back straight, point toes outward, and bring butt straight down.  

* Can be done without weight as well! 

 

This was my last competition, I cant wait to compete again and see how far I've come!! I will be competing earlier than I thought in March.  Woo the next 8 weeks are going to be tough but I'm more than ready. If you are starting your competition prep soon, let me know would love to trade advice and  help you on your journey. 

Chicken Tortilla Soup

I could honestly eat chicken tortilla soup everyday!! Last night I made my own healthy version! Very simple! I think it would be something to get all prepared the night before and throw in in a crock pot to cook while you're at work, so that all the flavors can be absorbed!! I made a huge pot so that I can have a quick lunch and dinner when I need it.  I hope you all have set some amazing goals for this new year! I know I have, don't limit yourself, know that you are capable of achieving anything, just has to be something that you want.

Some of my goals:
1. Get my pro card in the bikini division
2. Be in a fitness magazine (or more than one)
3. Expand my business to where I'm making over 10,000 a month.
4. Personally grow through my weaknesses.
5. Make sure I'm drastically changing someones life in a positive way, everyday!
6. Start doing public speeches about health and fitness.
7. Get the ones I love on track financially and health wise.

Ingrdients:
-4 chicken breast
-1 cup long grain brown rice
-can of un salted diced tomatoes
-1 diced deseeded jalapeno
-1 box low sodium chicken broth
-1 tsp cumin
-1tsp chili powder
-1 tsp garlic powder
-1 tsp sirracha
-salt to taste
-pepper
-1 cup corn
-1 cup black beans(be sure to drain first if using can)
-1 cup sautéed white onion

Toppings
-avocado
-jack cheese
-cilantro
-red onion
-cooked corn tortilla strips

1. season chicken breast and back on 350 for about 30 minutes, pull apart with a fork.
2. cook brown rice.
3. add all ingredients except topping to crock pot and cook on low for about 6-8 hours.
4. You can also do this all at once in a large pot on the stove, if you want to cook faster.
5. add toppings and eat it up!!

Before and After

Just wanted to show you a few before and afters, Herbalife has given all of these people a fresh new start on their health.  I know I'm passionate about my results but maybe some of you can't relate to me.  Herbalife is for everyone, every solution, and every goal. It's a new year, so that means a new you.  I'm sure we have all set goals for ourselves, and I know a lot of you want to lose a few pounds or get your energy back. I can help you!  Check out the great stories below. These are all people we personally know and who have gotten real results!

Down 30 pounds

Down 60 pounds

Down 200 pounds

Down 17 pounds in 4 weeks, and his wife lost 11 pounds and didn't step one foot in a gym.