New down the aisle

UNREAL Candy...Okay normally I wouldn't promote candy ever. But, I figured a lot of you out there have a sweet tooth that aches and aches...So, instead of grabbing a regular candy bar, at least reach for an Unreal candy. These guys have wayyyy more nutritional value- Over 60% more protein and 30% less sugar than most candy bars. They contain no artificial ingredients and no hydrogenated oils. Chocolate Peanut Butter Cups, Chocolate Caramel Peanut Nougats, Chocolate Caramel Nougats, Candy Coated Chocolates, and Candy Coated Chocolate Peanuts. So, if you feel like being bad, don't be too bad and reach for one of these..

Dasani Drops- Flavor Enhancer- Adds new splash of flavor to your water! In Pink Lemonade, Strawberry Kiwi, Mixed Berry, and Pineapple Coconut.

SoReal! Providing energy, hydration, energy, and focus. Offered in Papaya Peach, Citrus Pear, Strawberry Grapefruit, and Tangerine Melon. Only 25 calories per bottle, and it includes 14 vitamins and minerals.

New Fall Finds...

Eziekeil 4:9 Sprouted Whole Grain Flax bread! As always a great replacement for regular bread. This new product provides an excellent source of omega 3&6 EFA's, is flourless, certified organic and low on the glycemic index!

Bobs Red mill Muesli-GLUTEN FREE Mix. For all you gluten free people- This is a robust mix of nuts and gluten free oats and dried fruit, perfect hot or cold!!

Health Smart Coffee- Has a new line of coffee specifically made for people prone to heartburn, have acid reflux, or sensitive stomachs. Made from organic Arabica beans, with added B vitamins and antioxidants.

Healthy Choice! Has a new line of Greek Frozen Yogurts out- In Raspberry, Vanilla Bean, Blueberry, and Strawberry. A little high in sugar..But a way better alternative to regular ice cream. Only 100 calories per cup

Ladder Sprints

Track day! Tommy and I headed over to the Eastside for some sprint work today!!! Yet again the weather was amazing, the fall air was crisp and cool but the sun warmed us right up. We did ladder sprints.. So we started with our warm up and then did 2 sets of sprinting for each of the following (with whatever ladder it was for recovery in between)...
2-50 meters
2-100 meters
2-200 meters
2-100 meters
2-50 meters
Then we did some drills on the field,and jogged back/cool down.

Keep your workouts interesting!!! Try to take it to the track for some serious calorie burning, and since the weather is still decent!!

Here's what my heart rate monitor read by the end of it..

Drink smart

Imagine a drink..A drink for all of the aspects of your daily life. A drink that amplifies your senses and reactions for ordinary tasks. Well now you can..I'm sure some of you have tried this before since it's been out for quite sometime...It's NEURO!! Neuro drinks are absolutely amazing!! Neuro is offered in 8 different concepts, depending on your mood or desire. Each Nuero contains the right vitamins and minerals most beneficial for the concept or task at hand. It's only 35 calories for the bottle, contains a hint of light carbonation, and has no artificial flavors.


Whatever your neurological feeling is there's for sure a Neuro for it...

Sprints, Sprints, Sprints!!

So, Tommy and me did a track workout today! Wahoo. It was a perfect day for it. The weather was amazing.  HOT HOTTTTT in October still. I think I might of caught a little bit of a tan...I hope.

We did...
10 minute warm up jog there
1 mile of 100 meter straight away sprints/ walking the bends.
Then we ran 3 sets of 25/50 meter suicides.
10-15 min cool down jog










Try to incorporate sprinting/interval training type cardio into your routine every week!!  The benefits of this type of cardio are extremely high. Bringing your body to its max and then giving it that recovery time  is great for fat burning and loosing the least amount of muscle mass.

We made a friend on the way....

My Training TIPS!!

I know I've said this before but I'll say it again and this is my number 1...

BE CONSISTANT! From training to diet to everyday life...You must be consistent with your workouts and diet. This is an excepted lifestyle change and in order to achieve your dream body or lose that last stubborn 5 pounds or what ever your goal may be- Consistency is the ANSWER. Of course everyone has their slip ups, even I do; but this is something that should be far and few. Put your mind to it...That cheeseburger slathered in sopping oiled dripping bacon and deep fried cheesy french fries..is it really that important really?...I'm positive that there are much healthier alternatives to shit foods, you just have to think outside of the box and except that it takes a little bit more time and thinking involved.  But, after you have made the conscious decision to change this way of eating it should start to become second nature. Honestly, eating healthy can taste just as good, and it FEEEEEELS so AMAZING. If you didn't have time for exercise today, okay well there is always tomorrow, and the next day, just keep track and remember that any form of exercise whether it be "All I had time for today was a 20 minute jog"...is better than nothing. Pace yourself and your body...weigh your options...Is that tv show more important than that _____ Goal that your looking to achieve for your body and yourself. Ultimately, you will have to make choices on what's more important.

ESTABLISH GOALS- Okay...so how can you be consistent and work towards what you would like to happen if you don't establish goals and distinguish between your wants and needs. WRITE IT out!! I have recently decided to write out goals for myself. I've known for a while that it's probably a great thing to do, I just kept putting it off. But there is something about it being in writing that really lays down the law.  I feel like it brings the seriousness into perspective a little more.  So, just do it, even if it seems silly.  Then you can cross it out. and crossing it out feels SOOOOO good, like you've just conquered something amazing. :)


REFLECTING...Okay this is extremely important too!! Now that you've established goals and have begun to stay consistent..You need to make sure your reflecting upon yourself in an entirety. Reflecting and refueling is important. Not only actually refueling after a workout, but refueling your mind, body, and spirit. All three work together as a whole for an amazing well being. Taking that me time, or just sitting down to actually rejuv, or read a book, paint your nails, take a bubble bath, be spontanious, basking in the sun, or breathing in the fresh end of summer/fall breeze. Inspire your senses and take all three with you to that happy place..whatever it be just make sure that you do it for YOU. Reflecting on all of your accomplishments and also all of the obstacles that you have overcome is important for success. Often times we get caught up in the daily challenges and negative setbacks, seriously taking a step back and refocusing all three energies in your own atmosphere is a must for YOU. You must put the past negative things behind you and focus on becoming better for you and the future.

CHANGE,CHANGE,CHANGE!! Changing it up! Once you establish what you're looking to accomplish. You should set out to do the correct exercises with your goal in mind, But make sure to change up your routine if you feel like it's getting stale to encourage you to press forward and stay motivated! Not only changing up your workout routines, but even changing up maybe your workout wardrobe or maybe a new pair of sneakers, or possibly downloading new motivating music on your ipod.  Any sort of change will bring new excitement for sure!!


REFUELING..Zzzzzzz....Making sure your getting enough sleep and adequate nutrition into your body!! Your body needs REST!!! Make sure your getting an appropriate amount of rest time between workouts to recover. Don't EVER enter a workout hungry, and make sure to refeed your precious muscles and body afterwards!! Your only given one body so make sure you take care of it. Give back to your body in the form of rest and antioxidants as well. Vitamins are important. Make sure your hitting your RDA on vitamins and minerals. Feeding your body mentally, physically, and psychologically is so important for success inside and out. So, seriously take the time for YOURSELF. :)

New Finds!! Drink UP

Inkos has three new flavors of their teas! Mango Passionfruit Rooibos, Citrus Black Currant Oolong Tea, and Half&Half Green Tea and Lemonade. All teas are low or no calories!!

MUSTARD!! As always mustard is a great low calorie condiment! Silver Spring has a new whole grain mustard with newly added little Zippety Do DAH of horseradish.

For all you ENERGY JUNKIES!!! 5 hour energy has a new flavor- PINK LEMONADE!

Karma Wellness Water- Now has established a new line with 110% of RDA vitamins and minerals, but isn't released until you pop that top! The airtight effect doesn't release the vitamins, until then,through it's uniquely exclusive "karma cap" because they deteriorate faster...Hmmm...interesting concept...CHECK IT OUT. They are only 20 calories and offered in acia pomberry, coconut pineapple, orange mango, raspberry guava jackfruit, passionfruit green tea.

Bring it

This has been a rough week for me. Constant battles and obstacles will only make you stronger in the long run. Rising above your fears and getting out of your comfort zones is necessary for success!! You have to figure out what's been holding you back, learn from it, and let it go...Happy SATURDAY!

XOXO

NEW FINDS

Clear Springs Rainbow Trout Burgers! 160 calories and 22g of protein per burger! These are 100% trout, no artificial additives and is gluten free.











Planters NUT-trition Energy Mix-Now has three new exciting flavors- Berry Nut, Cinnamon Raisin Granola Nut, and Banana Granola Nut.

CORE POWER Light- By fair oak farms now has a protein milkshake. Each has 20 grams of protein. Comes in chocolate, vanilla, and Strawberry-banana. Each are 150 calories.














Wild Planet- Wild Albacore Tuna packets. 100% Albacore and no drain!

PICKLES PICKLES PICKLES...Vlasic has launched a New Farmers Garden line, Ranges from Sweet to tangy and spicy mixtures of pickles and veggies. No artificial coloring and no corn syrup.

Words

Words...Words are very powerful., whether it be negative or positive.  Words have the power to create a realm of endless possibility, our words and actions are a cause and effect of our inner thoughts. The words a person speaks into the universe can really give you an idea of their thought mechanics, their soul, the reality of what they base their beliefs on. Surrounding yourself with negative words has a lasting effect, and can only slowly erode onto your thoughts and actions and ultimately YOUR words...Every situation in life is effected by the way we deal with our thoughts. The mind is a very powerful tool, you make the choice of how you want to use it.  Choosing to be a vessel of negative thoughts will only harbor negative actions and ultimately a negative outcome which results in negative feelings and WORDS.

Every situation of life comes from choice. The choices we make in life govern our futures.  You can chose to be static and let negative words effect you bring you down, endlessly torment your inner being and cause harm to your universe; or you can rise above those thoughts, speak out to them as a shield of armor.  Not letting these negative words ruin your inner being.  For what you think-comes from your heart, and eventually will be spoken out in words. Choosing positive thoughts and words to occupy your mind will result in a successful universe for YOU. Success is built from overcoming these negative obstacles and negative words..

“A successful person is one who can lay a firm foundation with the bricks that others throw at them.”  -David Brinkley

Planting yourself above these negative words,using them as steps to climb to the top will result in your success. Success is what you make of it. Don't let negative words hold you down. Learning to free your mind from this takes time. Catch yourself from this and learn to let go and extract your positive thoughts from within to tear down any negative words with your mind.  Your mind is powerful and only IT holds the key to your success.

"I am the master of my fate, I am the captain of my soul."

Haystack Shake!!

Butterscotch & Peanut Butter

So, does anyone ever remember Haystack cookies?!!? As a kids I used to love making these, there's something amazing about the saltiness peanut butter has to offer mixed with the super SWEET Butterscotch flavor. If you've never tried any you so should, you're taste buds will cry out with love. So, this shake is inspired from those! Ahh this is one of my favorite protein shakes! So, if you like creamy milkshakes...+butterscotch...+Peanut Butter...= Then you should LOVE this...YAY


4 ice cubes
8 oz of water or you can use skim milk
1 1/2 tbsp of butterscotch Sugar&Fat Free Pudding Mix
2 Tbsp of PB2
1/4 tsp of peanut butter extract
1/3 cup(heaping) of FF or LF Cottage Cheese
1 scoop of vanilla whey
1 packet of sweetener

Add all ingredients into the blender! & BLEND! But make sure you fully blend it to really thicken it up. So, give it a couple of laps on the blender until it reaches the thickness you desire.

DA Blue Jersey Track

Don't let your workouts go stale!

Okay, so today I did a wonderfully amazing track workout at Lincoln Park!!
The weather was absolutely perfect for it and the air was so freshhhh
So, I did...
10 sets of stadiums on the bleachers &
10x around the track with every other sprinting at the straight a ways..

Try to mix up your workouts if you feel like it's getting boring.

And change it up!! Incorporate a vast variety of exercises and remember to always have fun!!My heart rate monitor and watch are still going strong after all this time together..

Revamped

So, I have this favorite PEANUT BUTTER restaurant spot, and they have the most creative ideas for peanut butter incorporated sandwiches. But I was feeling like they could be made healthier! So, I decided that I would make it healthier. Remember any dish can always be made healthier!! This is a nice flavorful treat!!


      NO                                                                                   YES

 

What you will need..

2 slices of Ezekiel bread (toasted)

1.5-2 tbsp of Peanut Butter

4 Thinly sliced pieces of apple

1-1.5 tbsp of raisins

1.5-2 tbsp of Fat Free Cream Cheese

1 packet of Truvia

Cinnamon

Toast the bread

Spread the PB on one slice 

In a seperate bowl Mix the Truvia & Cream Cheese

Then spread on the other slice

Disperse the raisins onto the PB slice & sprinkle cinnamon on top

Put the apple slices on top of the Cream Cheese slice

COMBINE! 

Congrats you saved 100 calories & added more protein!!! :)

2 Minute Dark Chocolate Cake

***You can learn a little spanish too.. ;)


Ahhh MATILDA!! Love it!! So, like I've said before I have the worst sweet tooth EVER! So, if you'e craving cake...Chocolate Cake...Well this recipe is still delish and super fast and easy. It's only 1 single serving and just under 190 calories!!
You will need....

3 tbsps of whole wheat flour
2 tbsps of dark cocoa powder
2 tbsps of unsweetened applesauce
heaping 1/4 tsp of baking powder
2 tbsp of greek yogurt
dash of water
1/2 tsp of vanilla extract
5 packets truvia (sweetener of choice)
1 tbsp of semi sweet chocolate chips (optional)

Mix ingredients together & pour into a microwave safe bowl or mug.
But spray it first with some Pam or spray.
Cook for 2 minutes or so depending on your watts. And DONE this is guilt freeee!!!!

New Finds!!

Nancy's Organic Probiotic Greek Yogurt! Now has probiotics in it!! Available in nonfat and regular. Some sweetener with agave, and always an all natural snack!







Gorilla Cold BREW Black Coffee!! Pure and blended coffee with Rwanda Kigeyo & Brazil Pedra Roxa beans..Of course always a low calorie drink..only 30 per container.











Balance Bar has new MINI bars! In Double Chocolate Brownie and Cookie Dough. Each mini is only 100 calories and has 7 grams of protein.