January 04, 2015

Sunday Meal Prep: Menu for 1/5-1/10!


Egg White Muffins- 2 per bag: 18g protein-- 0g carbs---6g fat 

Oven Roasted Parm Broccoli- 425 deg. for 15min. low fat cheese- salt-pepper- olive oil spray

This Weeks Menu for Breakfast, Snacks, and Lunch!

7:15am-Pre workout snack- Cookie dough Quest Bar
  1. protein: 21g
  2. carbs: 21 g 
  3. Fat: 8g
9:30am- Breakfast: Egg White Sausage Muffins + oat meal w/ blackberries + Grande Starbucks iced coffee 
  1. Protein: 23g
  2. carbs: 62g (including the coffee & oats) 
  3. Fat: 8.5g 
Noon: Lunch- Baked Chicken, Roasted Broccoli & Parm Chese with onions & Peppers 
  1. protein: 32g
  2. carbs: 0g
  3. fat: 10g 
3pm: Snack- Peanut Butter & Banana Sandwhich on Whole Grain Bread
  1. Protein: 10g
  2. Carbs: 43g
  3. Fat: 13g


I hope you enjoy my menu for the week for the first half of my day! I only post until 3 pm because I am at work during the evenings, so dinner is always up in the air! Eating this way, tracking my macors has helped me maintain muscle while losing fat-- along side workouts 5 times a week and cardio 4 times a week! I alternate between HIIT cardio and steady state for 20-30 min. and weight training for 45min. I am 5'7" and weight 207 lb.  145lb muscle/ 62lb fat/ 30% body fat! 






{A Year of Memories}


A 2014 DEDICATION: Some of my favorites memories of 2014

Brunch w/ Great Friends 



Best Friends Wedding Rehearsal 

Reese 1st Birthday 

BFF Wedding Day 

BFF Bridal Shower 

BFF Bridal Shower 




Dad: After moms Breast Cancer Surgery

Mom & Reese Post OP

4th of July w/ Reese 




My Beautiful Niece Reese Brailee Kineey being born 12/18/14




New Year. New Goals.

I absolutely looove how refreshing a new year feels. 2014 was great lots of emotions, ups and downs. Nonetheless we made it to another year people. A friend of mine had posted a list of things they would like to improve or do in 2015, Here's mine. 

The best project you'll ever work on. | Fitness quotes


A bad habit I’m going to break: I would like to break the habit of eating so many freakin sweets! Sweets are my weakness. I’ve forever had a sweet tooth and could definetly cut back. Not cutting them out completely but not thinking I need one after most meals will def. be something I can cut out!
A new skill I’d like to learn: I would love to learn how to cook! I’m a baker by nature, but when it comes to actually cooking meals… such as a fancy dinner, or whatever I’m not very patient when it comes to preparing it. So if yall have any cooking tips/pointers, send ‘em my way!
A person I hope to be more like: I hope to be more like my mother. This woman is truly an inspiration to me.  Battling breast cancer for all of 2014, she has been to every single treatment, surgery, and continues to work, and stay so hopeful and positive. She’s had every reason in the world to just give up and call it quits but she refuses to stay down. My mother is wonder woman.
A good deed I’m going to do: Donate more things to those in need, and help others out more when needed. I spend a lot of money on useless things, and sometimes those useless things could be usefu to someone who actually needs it.
A place I’d like to visit: Ultimately, at the top of my list is Europe. Paris specifically. I have never been out of the country but what better place to start than with Europe? I NEEEED to see the Eiffel tower in person.  And explore what this whole world has to offer.
A book I’d like to read: This is hard for me because I usually don’t read during school semesters, because I get annoyed if I can’t finish the book asap.  So whenever a good book comes a long that catches my eye, I’ll let yall know.
A letter I’m going to write: I’d like to write to my Uncle Neil.  I never see him, he’s a head Nurse down in Texas, and has been moving around for a while with his job.  I’d like him to know that I miss him, and how much we care about him.
A new food I’d like to try: Well, I’ve wanted to make myself a sushi person for YEARS now, so I may break down and try and experiment with one that I like.  So here’s to Sushi!

I’m going to do better at: Studying, and getting my homework done, when it’s assigned. I focus too much on work sometimes, and my personal life. I want to actually sit down, study and understand more of what I’m paying for to learn.  I study, but not as in depth as I should. 


January 01, 2015

Happy New Year!!

Happy New Year Y'all! 
Here's a short NYE post- I will make a longer one later! Reviews & Reflections on 2014



Where to begin?! I can't express how good it feels to have a new feeling of motivation and self love for a new year! No matter what has happened in 2014, it's so nice to know that 2015 offers us with welcome arms at a new start, a new attitude, and a new change of pace!

2014 was a rough year for me, but everything that has happened in the past year brought me to exactly where i need to be.  Life isn't about being perfect, it's about handling what is thrown at you and how you turn it into something that you can grow and learn from. I have to say that 2014 made me wiser and more conscious of my decisions.  I am thankful for all the new friendships I've made and the ones that didn't make it to 2015.  You have to check in with yourself....

Are you happy?
Are you doing this because you want to or because you have to?  
Will this make a difference in -,5, or 10 years?
Will this benefit your future?
Will this harm or help you?

Asking yourself these questions will help you be the best you, and start of 2015 the right way. Too many times we give in to others who are not all in 110% of our well-being.  It sounds selfish, but make 2015 all about you. If you want the shirt, BUY IT.  If you want love, LOVE YOURSELF FIRST, If you want to be happy, then BE. Let go of all of the negatives and life will be much easier when you focus on you and what you have to do.  

That being said, my new years rant is over! I had a wonderful Christmas and New Year, now it's time to gear up for my upcoming senior spring semester! Not to mention I got a new laptop, so many more posts to follow! Let's grind out these cold winter months, and in spring we will thank ourselves for all of the hard work we have put in! Don't put your health on the back burner.  




December 09, 2014

Holiday Craziness- Workouts- Prepping- Exams... OMG



Okay yall, so if you're anything like me, the holidays are a crazy, tempting, and busy time of the year, especially with all of the yummy food available and all of the social gatherings and what not. It's very important to reevaluate your goals and WANTS vs NEEDS.  Remember to continue to work towards your goal that you started in January 2014, and to finish what you started.  We have the oppurtunity to create new goals WANTS and NEEDS for 2015!

That being said here, are my Monday Legs and Tuesday Arms workouts for this week 12/8-12/9 


Gatorade Energy Chews: Strawberry flavored
Lululemon Scarf: Open Heart Warmer
North Face Osito Jacket

Monday legs: 

10 min stair master warmup- alternating intervals between 8-12

Walking Lunges: 60lb bar- 3 sets of 10 each leg
Sumo Kettlebell Squats- 3 x 12 at 40lb

Hack Squat- 2 (45lb) plates- 3 x 10 
RDL with plates (25) 3 x 12

Barbell Hip Ext- 3 x 10 At 85lb
Core Cable Rotations- 3 x 10 each side 

5 sets of Jacobs ladder- 1 min intervals
5 min jog cool down! 

ENJOY! 

Tuesday arms:

20 min alternating incline walk
5 min run 

Overhead DB shoulder press: 35 x 3 x 12
Bar Upright Row: 40 x 3 x 12

Cable Bicep Curls: 3 x 12
Cable Tricep Band Pressdown 3 x 12

Landmine Shoulder Press: 2 x 10 each arm
Side bend on back ext: 2 x 12 each side 
Landmine core rotation: 2 x 10 each side 





Sunday Night Meal Prep: Grilled Chicken, Rice, Zucchini & Squash

Ps: I'm almost finished with the fall 2014 semester- Presentations, Finals, and Exams are almost overwith!! May the odds be ever in my favor! 

November 25, 2014

Tips To Have A Happy And Healthy Thanksgiving !

Thanksgiving 2014 Pictures | Thanksgiving Funny Pictures, Images, Pics, Photos
what to my wondering eyes should appear (The true story of the holidays!)



Happy Thanksgiving Ya'll 
The holidays are upon us and while tempting as it may be to pick at food while we're cooking, or to grab seconds, even thirds plates, think about how thankful you are to just even get one warm plate, and to spend time with your families in a nice warm and cozy home.  Aside from being thankful for all of the wonderful food and people in our lives, you also don't want to ruin your diet for an entire week. Here are some helpful tips to help you stay slim throughout the holidays.

- One plate is more than enough, enjoy all of your favorite foods and side dishes, just don't gorge on seconds
- Set unhealthy dishes such as mac n cheese, the gravy, or whatever other dishes you have on another table from the main course. Chance are most people are too lazy to even go to the other table so they probably won't eat them as much.
-ENJOY YOUR FOOD, just not massive portions of it, this will also help you not feel miserable after dinner, although you still may feel sleepy! :) 
- Try and make one healthy dessert, avoid adding any extra sugar to your desserts, remember your portions, and limit the whip cream, cream cheese, and toppings. 
 

 


- Drink water.
-Tell Someone how thankful you are to have them in your life.
   





November 11, 2014

My Top 5 Go-To Snacks



So I get that you are a busy busy busy bee in the mornings, afternoon, or night, whatever time of the day you function best at, but don't let your nutrition be on the back-burner just because you're hungry!

I am a full time college student, senior year to be exact, I work as a personal trainer for 28 hours a week during school semesters, and like anybody else I make time for my loved ones & my health. Just like anybody else who works, goes to school, takes care of children, we all have our priorities, you just need to make your health one too.

After much review, here are my top 5 go to snacks to keep me full of energy and ready to tackle my next cluster of work placed in front of me. It was reaaallly hard for me to narrow it down to only five.. i love snacking !

Cookies & Cream - Box of 12
1. Quest bars- this is a macro packed snack that is full of 21g of protein, 7g of fat, and 22g of carbs. not to mention there is only 1g of sugar, YES 1g OF SUGAR! They are well worth their price. You can purchase at any GNC store, of even go to their website. I highly reccomend these bars they come in a variety of flavors, basically any taste you want, that also helps you cheat clean if you're craving something sweet; which i ALWAYS am, i looooove  the cookies and cream flavor because it tastes like your biting into a healthy oreo! mmm heaven in my mouth.  Click here to check out quest bars
Protein: 21g----Carbs: 22g----Fat: 7g



Strawberry
2. Chobani Greek Yogurt- this 100 calorie packed baby full of probiotics, protein, and no fat, is the perfect snack for you on the go. it's thicker than regular yogurt, but rich and creamy at the same time.  This too comes in a variety of flavors that can satisfy any fruit and yogurt craving you might have. Did I mention there is no fat in it? With only 7g of sugar it can cut those sweet cravings in an instant. Check out Chobani
Protein: 12 g ---- Carbs: 15g ------Fat: 0g      

Image result for hard boiled egg nutrition
3. Hard Boiled Eggs- These bad boys, take literally 2 minutes of prep work only. Boil you some water, place as many eggs as you want, I usually do 3, and let the water boil.. leave on your stove for about 15-20 minutes while you're getting ready, or watching the walking dead on sunday nights EEEEK! (my favorite show) .. or while you're reading my blog :P needless to say these suckers are a great source of protein.
Protein: 6g ---Carbs: 0.6g-----Fat: 5g    
(roughly most eggs will have this content) 


4. Protein Shake- A protein shake no lie, takes less than 5 minutes to whip up.  There are well over 100 brand varieties, and endless recipes to spice them up. Protein can be purchased at any major retail store like walmart or target, but higher, better quality proteins such as Whey or Casein can be purchased at GNC, or any of the brands websites. Specials are always being offered! The possibilities are endless! Check out The Gold Standard-WHEY Protein at the GNC website right here. WHEY Gold Standard
Protein: 24g ---Carbs 4g----Fat: 1.50g



Teriyaki Beef Jerky
5. Beef Jerky: Oh how I love these mouth watering beef strips! Beef jerky is essentially dry beef strips that have been dried out (duh) and marinated with herbs and spices to add different flavors.  I personally enjoy the Oberto teriyaki .. pictured above.. it's packed with protein as well as vitamins and minerals. It keeps you feeling full and satisfied and it's sooo yummy.  And it can be purchases pretty much anywhere. Quick and easy and beefy! Show me the jerky!
Protein: 11g---Carbs:7g----Fat: 1g 

Birthday Girl

 
Do you have a lovely blank card, yet you have drawn a blank as to what to write inside? Needing the perfect phrase to have the...
23
So i'm 23 today, weirrrrrd to say, but 22 was awesome, I met some amazing people, learned a lot about myself and have matured during the past year.  It's always nice to see the young person you are becoming and will continue to become.

22 brought me happiness, sadness, excitement, and a whole roller coaster of emotions.  During my 22nd year, my father was in the hospital last November with a subarachnoid hemorrhage on his brain, on my birthday he was released. That December, my baby niece was born, who will be a year old next month!! Crazy, I also started dating my boyfriend (which will be our year in December!) yay, we are doing amazing <3 In march  we found out my mother had breast cancer in march, and have been battling for her ever since.  Needless to say my life has been anything but boring but I wouldn't change one minute of that year. It had it's ups and downs but then again who doesn't; that's what makes life so interesting.

Now today at 23, I can look back on the past year and think how much I've grown as a person, and with the people around me.  I've learned to love to the point of tears, and if I want something to go get it yourself and be proud of it.  I've learned that whatever you're good at, build off of it. I've also learned to worry less, and let go.  I'm a very type A person, I like things done in a particular way and on time, and this year being 23, I propose to myself to be a little more care free.  I look forward to living my life exactly how I want to in my twenties, you don't get these years back so you might was well make them count. 

So here's to 23, may you be exciting, adventurous, loving, kind, outgoing, extraordinary, and meaningful!