What's new in the Aisle..

Cheerios are beneficial, delish, and of course are always made with whole grain!! There's two new flavors!!
 PEANUT BUTTER & CARAMEL...
 I think the Cinnamon Burst is still my favorite, But these are DULCE DE-Lish-ious

Cream of Wheat Chocolate Flavored!! Coming in stores in 2012











Baked Lentil Crackers
Made with lentil beans, 5 grams of protein & 110 calories per serving, gluten free.  Great for a substitute of Chips or starchy breads..







Redrose Black Tea..Has a new Flavor!!-- Sunset Spice..Pretty Zesty & perfect for winter

Quinoa By Roland in a New flavor of Toasted Sesame Ginger.
Quinoa is very beneficial, high in protein & essential amino acids, so swap out any day for rice or even brown rice...

Chocolate Chocoholic

Are you a choco chocoholic?!!! Well I am. It's okay though.  There are so many health benefits to dark chocolate. Dark chocolate is an antioxidant that contains flavanoids.  It improves cognitive function, lowers blood pressure, and can improve the quality of skin; as well as helping to decrease appetite for weight loss.

Here's a yummy Double Dark Chocolate shake recipe..

2 tbsp fat free sour cream
1 tbsp HERSHEY'S dutch Special Dark cocoa
1 scoop whey
1 tbsp sugar free chocolate pudding mix
2 tbsp fat free ice cream
2 ice cubes
dash of skim milk
*BLEND in blender!!

Hahaha absolutely love this.I had to.. I'm sure you guys have prob seen this before but it's sup funny!!!

QUICK NEW HEALTHY FINDS

WHAT'S NEW IN THE AISLE...



Egglands Best Hard-cooked peeled eggs! -
Perfect for when your on the go and in need of some fast protein.





So I was picking up egg whites and came across this product - Batter Blaster Its ORGANIC Ready to cook Pancake and waffle batter! Comes in 4 different flavors...Haha looks fun!! Haven't tried it yet but I figure it looks worth trying soon.

POUCHES!! Protein in a pouch!!So, tuna, salmon, or chicken, (in many flavors and varieties) you can buy in a pouch and eat on the go! All that you'll need is AHHH FORK!!!

ABS & BLASTING FAT!?!!?

So I got a couple of questions about abdominal exercises...(sorry it's been a little while guys)OKAY so first and foremost.....ABS are made in the kitchen!! I'm sure you've heard that before. Abdominals are pretty much created with a good diet.  You can't spot reduce certain areas. You could do a million sit ups a day and still never produce amazing abs.  You can strengthen your abdominals and core muscles with exercises, but if you have a layer of fat over your abs, you'll never actually be able to see those abdominals.  Fat can not be "burned away" into muscle.  One thing can not turn into another.  You can burn fat through cardiovascular training and build muscle and strength through weight training. Not just any old cardio training though...High Intensity Interval training is best for fat burning. There's really no magic ingredient, other than hard work and persistence.  Getting a great body takes TIME! It's the small baby steps you take that are important.  The small daily choices you make which add up and will effect you in the long run. The choices you make today about diet and exercise will effect you tomorrow.  You CAN NOT out train a SHITTY diet!
Core stability is definitely a necessary component in a lot of activities.
Always change your rep ranges and /resistance/intensities/inclines/declines/ects...vary all of the factors that go into every workout.  Constant change is best for results, the body adapts to certain exercises and routines very fast.

Here's a quick routine for targeting that midsection and blasting some fat..



3 sets of each for 15-20 reps
lying toe touches with a weight or plate
10 Burpees
Russian twists
weighted cable abdominal pulldowns
10 Burpees
hanging leg raises
Jackknifes on a stability ball


Cardio Challenge
-5 minute warm up
1 min sprint/high intensity
1 min recovery
Repeat(not warmup)2 more times for TOTAL= 3xs
then
3 minute medium/high pace
2 min recovery
-Repeat once for TOTAL=2xs
then
1 min sprint/high pace
1 minute recovery
-Repeat twice TOTAL= 3xs
then
10-15 minutes at moderate intensity


*NOTE- RECOVERY- For beginners recovery is a walking pace. For intermediate and up IS NOT a walking pace more like a Lower intensity(slow jog)
*Varying incline during this circuit is great to change it up later for a fresh start

Stay motivated & Don't be ABSent from your workout!!! ha

xoxo
Jamie

GYM JAMZZZ

Okay, so how many of you have ripped open your gym bag to only reveal NO IPOD?! ..you must've accidentally left your ipod at home?!
 Horrible.. Now your forced to listen to the torturous music that the gym plays?! Dreadful..I know I've been there.  So music obviously is a MEGO EGGO HUGE deal especially when getting your workout on.

There's been so many studies recently proven that music with a higher amount of beats per minute and a faster tempo improves workout intensity and motivation.  Sooooo,a mix of some old faves and newbies--Here's a couple of my picks for some killer GYM JAMZ!!!

Heads Will Roll REMIX- Yeah Yeah Yeahs
The Red-Chevelle
Every Tear is a Waterfall (Swedish house REMIX)- Coldplay
Hello- Martin Solveig
The Downfall of Us All- A Day to Remember
Rocksuper Star- Cypress Hill
Don't Stay-Linkin Park
Heads will Roll Remix- Sam Adams
I stand Alone- Godsmack
Kill Everybody- Skrillix
99 Problems- Linkin Park/ Jay Z
Get Free- The Vines
Send the Pain Below-Chevelle
Fucking Die-Skrillix
What its like- Everlast
Toxic- A Static Lullaby
Take it off- The Donnas
We no speak Americano- Yolanda be cool + Dcup
Smells like teen spirit- Nirvana
Diary Of Jane REMIX- Carl B ft Breaking Benjamin
Killing in the Name of- Rage against the machine
Space Junk- Wolfgang Gartner
Fuck the Police- Rage against the Machine
Hip Hop is Dead- Nas
One of These Days- Foo Fighters
Joke and the thief- Wolfmother
TNT- ACdc
Ghosts & stuff- Deadmua5
Another Song for the Weekend- A Day to Remember
Searching for some Beautiful- Sadistik
Rapping to You- Das Racist
No Sleep (Roboroc remix)- Wiz Khalifa
Smile in your sleep- Silverstein
Kashmir- Led Zep
Weekends- Skrillix
One Step Closer- Linkin Park
Remember the Name- Fort Minor
Speak Freak- Kid Blue
Sexy and I know it- LMFAO
Push & Rise- Wolfgang Gartner
Wolfgangs 5th symphony- Wolfgang Gartner
Zoology- KnifeParty ft Skrillix
Power remix-Kanye West

Hope you like ;)
Until next time
xoxo Jamie

Pump up your shake with pumpkin!!

So inlight of the holiday season, (I know I'm a little late)..but this is enjoyable at anytime of the year!! Here's a fast recipe for a Punchy Protein Packed Pumpkin Shake!!

3 Ice cubes
1 scoop of your favorite protein powder
1/3 cup of canned pumpkin
1/2 tsp pumpkin pie spice
1/2 tsp.cinnamon
3/4 cup skim milk
1/4 cup liquid egg whites (optional)
1/4 cup low fat cottage cheese
packet of truvia
dash of flaxseed

TRY IT!! IT'S GOOD FOR YOU!!
Xoxo    Jamie

STAYING MOTIVATED!!

Getting on the recumbent bike at the gym next to your best friend, punching in on the key pads the "Personal Trainer" program, and chatting about the new gossip, who's pregnant etc, while going so slow you don't realize you've actually started peddling backwards .. IS NOT working out! Get over yourself.  I'm sorry but that's not going to get you anywhere. You are supposed to sweat while working out.  So don't try and not sweat because you're only wasting your own time.  "I don't like to sweat" wah wah cry about it. Take a shower. If you don't want to put in the effort yourself,  then you WILL NEVER reach your goals. If your not where you want to be...IT IS entirely 100% your own fault. SO stop crying about it and get out there and work towards achieving your goals.  NO one can do it for you or hold your hand..IT'S YOU and only you. Don't be afraid of failure. If your so afraid of failing that you don't TRY then success will surely never have it's chances with you. To reach goals there needs to be some sort of motivation in mind. Something that's going to keep you fighting through the most challenging times. Pain is a good motivator. If you haven't reached your goals maybe you don't have enough pain in your life, or fear of losing something if you don't conquer those goals. Maybe your just too comfortable. Working and achieving goals can be a long process.  So don't expect anything to happen overnight. Setting smaller goals and slowly working up to the Grand goal is a good way to start. In life you don't deserve anything. What you deserve is to work towards success and those goals. Nothing comes for free. Nothing is going to be handed to you on a silver platter, money, fame, a nice body, a successful career etc...you DON'T deserve any of it.. Ask yourself..What are the painful stimuli that's going to keep you motivated in moving positively towards your goals?..

Stay Positive, until next time...
                                          xoxo Jamie


"The principle is competing against yourself. It's about self improvement, about being better than you were the day before."  -Steve Young

"Good things don't happen by coincidence. Every dream carries with it certain risks, especially the risk of failure. But I am not stopped by risks. Suppose a great person takes the risk and fails. Then the person must try again. You cannot fail forever. If you try ten times, you have a better chance of making it on the eleventh try than if you didn't try at all." 
 -Arnold Schwarzenegger

Cottage FUN!!!

Cottage Cheese..So I know many of you are totally turned off by the texture of this food. Of course texture can be a big thing for a lot of people BUT..you should really try to overcome that, because this nutritional protein packing powerhouse food is really beneficial for muscle building as well as keeping you fuller longer. You could try to mix in berries or other fruits to mask the taste. To mask the texture you could add in a shake or smoothie. Cottage Cheese contains Casein, which is a milk based protein that contains a lot of essential amino acids. Just 1 Cup of it will give you a wapping 22- 28 g of protein-depending on the variety.

I've tried a lot of brands of cottage cheese and my favorite is Simply By Kraft, either the fat free or low-fat versions..
With only 80 or 90 calories & 11g of protein per 1/2 cup serving!
So then only 1 cup is 22grams of protein!!! Well wouldya look at that..How top of the line is that.. Okay so sneaky ways to kick your 'notlikingcottagecheesetexture' Habit-
-Blend it up in a shake
-Eat with defrosted mango squares
-Mix with crushed pineapple
-Slip into a sandwich
-Add into your favorite pancake recipe
-Use as a topping for your spinach salad
-Topped on toast with honey drizzle & cinnamon
-Crackers,Tomato slices, Tobasco sauce, & balsamic vinager topped off with cottage cheese
-Combined with tuna fish
-Used as topping on a Ricecake
-Half&Half- for sweet&Salty Half yogurt & Half cottage cheese

All these delicious combos need are a spoon & mouth

xoxo Jamie

NPC Easterns

So as you all know I competed in the NPC's Eastern Championships Bodybuilding, Figure, Bikini, and Physique competition in NYC this past weekend. It was super fun, my first NPC show. I ended up placing top 5!! Which was my goal, so I'm super stoked about that.  It was record attendance for competitors in the show.
Me and my backstage girl!! woot wooot

Here's the finished product- front and back of my suit that I made!!

Death By Sewing Machine...

Okay so I haven't posted in a while I've been getting ready for another show! For all my shows I've made my own suits.  After every show I vow not to put myself through making another suit.....BUT..of course I'm making a new suit for this show...So I'm 2 days out and done with it!! Finished yesterday!! I'm so happy that I'm done with it and don't have to think about it at all these last days before the show. Spandex is a hard material to work with argh! And so is metallic thread booo, BUT ALL DONE!!

RHINESTONING!!!

THEE best glue ever!! SUPER strength glue, though it definitely killed some brain cells that we can't afford to lose....Ehhaaayy LEX?... HA


Haha yeah super silly ghetto but it was SUPER DUPER nice outside yesterday, and we had to try to irrigate the fumes from the E6000..ha

< before it was Bedazzled 

Saturday is approaching fast!!! WISH ME LUCK!! ;)

LIGHT CHEESEY EGGS

So as you know eggs (mainly the whites) are one of the foundational foods to my diet. Here's a quick and easy recipe using them for breakfast or anytime of the day!! This recipe is super low carb and super clean!! It is by far one of the easiest of all time, so there's no excuses!!

What you will need for:

Ohh So, Cheesey Eggs in a bowl!!!

1 Cup of Egg Whites (about 4 egg whites)
and 1 egg yolk
1  Light Original Laughing Cow Mini Babybel wheel or 1 serving size of low-fat cheese (optional)
1/4-1/3 cup of fat free cottage cheese

-Microwave this in a bowl (taking breaks to stir) until the liquid substance is hardened..And it's DONE!!

Okay so I know this is sad but sort of comical at the same time..Sorry don't hate me!!...I love animals!!

Protein Packed Chocolate Berry Greek Frozen Yogurt

Feeling just a tad bit to toasty next to that fireplace this fall? Landlord BAKING you alive with the radiator?  Well then..try some frozen yogurt!!..So, this recipe is just a top of the line perfectly protein packed dessert!!  Lower in calories and fat than regular ice cream, so fight the pint.


Chocolate Berry Greek Frozen Yogurt

1 small carton of plain nonfat Greek yogurt
1 cup nonfat cottage cheese
1/2 cup Lowfat yogurt
3 Tablespoons of cocoa powder (I use Dutch process dark cocoa)
1 tsp. of vanilla extract
1 Cup of Skim Milk
4 packets of a non calorie sweetner
2 cups of frozen mixed berries
2 scoops of Protein powder

Put all ingredience in a blender, except leave out 1 cup of berries.
After blended add the last cup and pulsate like once or twice (So that way you can have more body and texture to your frozen yogurt; with larger berry pieces) You can garnish by sprinkling shredded coconut on top before sticking it in the freezer.


Makes 6 cups of deliciousness
Serving size= 1 cup
18 grams of Protein & 133 calories per serving!!

GO GREEEEEN

There are sooo many ways to slash calories and still keep it delish!
Several different types of Romaine lettuce and spinach is active in restoring skin cells. Spinach and dark green leafy veggies are extremely high in antioxidants. Spinach is really high in Iron and Calcium. When paired with a food rich in vitamin c, spinach's Iron content is easier absorbed by the body, depending on bioavailability.  The count of vitamins and antioxidants in this salad is high, but the bioavaliablity of these are only dependant on the absorption of them- SO Just a little bit of fat can help the body absorb these nutrients.
So, don't let your salad go to waste!!  Don't go fat free completely-Pair a light dressing with it, that has at least 2 grams of fat per serving, throwing on a couple almonds or nuts can help as well (and give your body a kick of those swanky healthy fats, also.)
This salad is such a great vitamin and nutrient packed dish.


 Spinach &Romaine Salad
Spinach
Romaine lettuce
Pear halves (canned works)
Mandarine Orange or Navel Slices
Blueberries
Green Peppers
Carrots
Chives
Tomato
Sliced almonds or pecans (max 10)2 dashed tablespoons of fat free or lowfat Ricotta 
Craisins (only 1 serving or less!)
4-5 oz grilled chicken breast sliced
-*Pair with a light dressing

UNDER 100
So one of my all time most favorite salad dressing is..                          
Olde Cape Cod Light Raspberry Vinagrette
60 calories & 2.5 g fat PER SERVING
*But any dressing by these guys is pretty SUPER delish


Toootle-lewwwww

xoxox Jamie