Embrace Your Inner Child

May 16, 2013 By Laura

Change is a good thing.

And it’s inevitable (except from vending machines), so you might as well embrace it.

I’ve been changing up my workouts post-competition, doing things like kickboxing, “real” boxing, and spinning. Yesterday I got back in the weight room for a chest and bicep day. I wrote my own workout, as I haven’t gotten my new plan from my trainer yet. That felt surprisingly intimidating, but I kicked my own arse!

The best part? Even after not lifting as often as I was, I hit 3 PRs!!! Change can be a booster, friends.

After that routine, I was in serious need of recovery. I (like the day before) weren’t for an old favorite: my (vegan) Carrot Cake Batter Shake. I did change it up a bit – this time I used my Growing Naturals Vanilla Rice Protein. I swear this stuff is amazing. I actually forgot to add Stevia until the end, but when I tasted it I realized I didn’t need it. The Growing Naturals has added just the right amount of sweetness – enough to be batter-ish, but not so much that it was nauseating after a hard (and HOT) workout.

Also, check out Laura’s smoothie round up for 34 other fun ideas!

This weekend I am SO excited to get to share Growing Naturals with some of my best blogger-friends at the Blend Retreat in Park City, Utah! Growing Naturals is sponsoring my trip and has sent samples of both their rice and pea protein powders, and their new rice drink!

What I love about these is that they:

Taste good (most important, right?)
Blends well (none of the chalky ick-factor)
Are super-clean (vegan, soy-free, dairy-free, and sprouted, and enzymatically processed)
Have 24g of protein per serving
Have very little sodium and sugar
Offer a 96% correlation to whey protein’s amino acid profile… but without the dairy so there is NO bloat

I wish I could share them with everyone!!! You should all come to Blend! 🙂 If you won’t be there, be sure to follow along on Twitter and Instagram for the live ~~tequila shots with Lindsay~~ weekend action.

Speaking of… I also with the fabulous Kat could come to Blend (I did ask), but she is GRADUATING FROM LAW SCHOOL this weekend!!!

Read on for her fabulously fearless post, and a great vegan recipe. And be sure to tell her congrats in the comments!! 🙂

_______________________________________________________________________________________

Embrace Your Inner Child with TVP Sloppy Joes

(By Kat)

2012, was a year of healing, mending, and replanting my seeds on so many levels. I began trail running (and became addicted). I was healing from injuries and a number of other personal obstacles. I was healing from life. I learned to accept things, I learned to become centered, and this whole year really has already followed the change.

I started my year with a yoga class, and I am truly living my philosophy.

It’s easy to walk the walk, but to be authentic and fearless is often another story.

Do the rest of you have that same internal dialogue that I have? I’m ready for change… no I’m not… yes I am… no I’m not. Then you realize you just have to let yourself be fearless. In an effort to really keep this in the forefront of my mind… and to really remember daily to embrace my commitment to living fearlessly, I got a new tattoo! Like?! (Editor’s note: I LOVE!!!)

In the spirit of embodying fearlessness (and letting my inner adult-child out a little more)… some trail runs have lately taken me on… well, adventures! Saturday, I went on a run called “Janice’s Wheel of Misfortune,” where halfway through the 8.5-ish run, you meet Janice, spin her wheel and are dealt a “misfortune.”

These took place on some of my favorite trails. (Laura, you’ve totally been here, on a different route! – Editor’s note: YES! That was a great run and I want to do it again!)

Some of my favorite trails – The Tributary

Such an awesome idea! The two guys smiling in the picture below together… yeah, they had to run/walk/struggle to get through 4.5 miles with their ankles tied together. (No, they didn’t know each other before the run).

The girl I’m laughing at in the picture had to eat something. While she started off with a 6-count of Chocolate-Covered Krispy Kremes, she ended up with anchovies wrapped around capers (her other options included an entire can of spam, an entire bag of powdered doughnuts, or two cans of Vienna sausage… yeah….).

Others had to carry life-sized stuffed animals, drink warm beer, take a time out, do trivia, drink buttermilk, among other fun misfortunes. I know it’s not fair that I spun and had to do trail math trivia. (Editor’s note: Warm beer?! Whattt?!)

I would do this trail running event again any day! I embraced my inner fearlessness and my inner adult child.

Embracing a fearless spirit also makes me feel way more comfortable in my own skin… it’s going pretty well! 🙂

Speaking of comfort… I’ve got a great comfort food recipe for the gluten-free vegan that will help you to embrace your inner child! (Editor’s note: Seriously? Where am I when you’re making all this deliciousness?!)

_______________________________________________________________________________________

Vegan TVP Sloppy Joes

1 C TVP
1 C boiling water
1 16 oz can tomato paste
1 16 oz can garlic tomato sauce
½ C honey
2 T Tamari (or soy if you’re not GF)
1 tsp salt
1-2 tsp pepper
1 tsp cayenne
3-ish T seasoning/dried herbs (mine had some rosemary, basil, thyme, paprika, garlic, onion, and parsley)
Garlic powder, to taste (I don’t know… maybe about 1.5 tablespoons??)
½ large white onion, diced
3 garlic cloves, minced
MAYBE extra ½ cup of water at the end (depending upon the TVP)

First add the boiling water to the TVP and let it sit. Then, sauté the onion & Garlic in some oil (and butter if you like), on medium/medium-low heat (~7-10 minutes, let them get pretty translucent).

Then I like to add the TVP to the pan where you are doing the sautéing and add ALL the dry seasonings. Sauté until the TVP looks like it’s drying out a bit, and is completely coated in all the beautiful seasonings (this is how you give the TVP a more “meaty” taste), which should take about 7-10 minutes.

Next, add your tomato paste, tomato sauce, honey and tamari (and I needed an extra ½ cup of water). Simmer for ~15-20 minutes. Then you can adjust the seasonings to taste as you like!

At the end, you know, serve the way you remember loving your Sloppy Joes!

I used Udi’s Gluten Free Buns, toasted, and served with Sea Salt Kettle Chips and roasted brussels sprouts.

I also topped them with the most delicious vegan, soy-free, gluten-free cheese I have ever had, Daiya .

If you haven’t tried their products yet, I highly recommend them, in fact, for these sloppy joes, I liked them better than regular cheese.

This cheese melted like regular cheddar, but seemed lighter and was a bit milder than regular cheddar cheese. A must try!

(Editor’s note: I second this – this is amazing cheeze, especially their pepper jack!!)

You’re welcome – I omitted a photo with my face covered in Sloppy Joe.

***

Again, and HUGE congrats to Kat on completing your law education!!! Kat – I’m so sorry to miss your graduation celebration, but I’ll be thinking of you all weekend! You are truly an inspiration.

What have you done to embrace your inner child? To be fearless?

What was your childhood comfort food?

Strawberry Cornmeal Protein Pancakes

May 13, 2013 By Laura

A weekend without plans never happens for me.

I have such good intentions to relax…

This weekend it happened. And it was because I made a mistake. I thought for WEEKS that this weekend was the Food & Wine Festival. Last year it was on Mother’s Day weekend. This year it apparently is NOT. So suddenly I had a whole weekend, wide open. And it was marvelous.

Of course I worked out. My kickboxing streak continued with a lunchtime class on Friday. I rocked some shorts that may have more personality than I do.

I received these funky green bottoms from YMX as part of being a FitFluential Ambassador. More than the unique look, what makes YMX workout gear special is the fabric they use. It’s called MadKool fabric. It’s meant to regulate your body temperature, keeping you warm in cool weather and cool when you’re hot. The boxing gym is HOT. The fabric was as-advertised… AND it was so light and comfortable I felt like I wasn’t even wearing bottoms. Strange… but good. 😉

Totally asked the instructor to take a pic of me. At least I waited until AFTER class! #shameless

To get your own naked-feeling YMX gear click here. You move like a butterfly and sting like a bee comfortably too! Try this quick circuit:

100 jab-crosses
10 burpees
100 upper cuts
50 mountain climbers
20 Side kicks (each side)

Repeat ~~until you pass out~~ 3-5x.

After that you should refuel! To be honest I was a little mad at Lindsay when I received my first order of Healthy Bites. They are so amazing… I was pissed she didn’t MAKE me try them earlier. I swear I’m not just saying that.

These bites are the most delicious snack I’ve had in recent memory. They are filled with good, clean ingredients, they’re low-sugar, and they’re gluten-free.

My custom order included a protein-laced Reeses flavor, Cinnamon Biscotti, Coconut Caramel, and Birthday Cake. They are all amazing… but the Reeses were my top pick. Or the Cinnamon. Tough choices!!!

They are almost gone. Whoops!

Sunday I hung out with my amazing mom and grandmother. Mom is truly a rock. I owe my passion for food and for being active to her.

Before I left her house, my mom and my grandmother asked me to make them overnight oats to have in the morning! I made an oatmeal version of my Cherry Ginger Smoothie.

I’m a terrible blogger and forgot a pic… but I’ll ask her to send me one to post on Instagram tomorrow. 🙂

Speaking of IG… I also reached a marvelous milestone. My 2000th picture on Instagram!

Eggs from my local farmer’s market. If you’ve never had a farm-fresh egg, you must hunt them down. The difference in taste is astounding. They are more flavorful, the yolks are bright orange, and they make the best runny yolks.

These eggs were first used in my favorite way… #yolkporn! I cracked one into half a pre-roasted kabocha squash and put it under the broiler for a few minutes.

Served over a bed of arugula and smoked salmon with Greek yogurt cream cheese (made by Atlanta Farm Fresh, purchased at Whole Foods).

They also make killer pancakes. The creamy, dreamy pancakes below are laced with local strawberries and hints of lemon and then topped with sautéed berries and toasted coconut. I die.

Strawberry Cornmeal Protein Pancakes

2 T cornmeal
1 T vanilla protein powder
1/4 tsp sodium-free baking powder
1/2 tsp cinnamon
1 egg (or 1/4C egg whites)
1/4 C fat-free vanilla Greek yogurt
2 T water
1/4 tsp almond extract
1/4 butter extract (optional)
6-8 drops lemon liquid stevia (or preferred sweetener)
2 large strawberries, mashed
Optional toppings: syrup, toasted coconut, strawberries

Heat a non-stick pan medium heat and coat with cooking spray (I used coconut oil).

To a medium-sized bowl, add cornmeal, protein, baking powder, and cinnamon and stir to combine.

In a separate bowl, whisk egg white until foamy. Add yogurt, water, extracts, and stevia and stir well.

Add wet ingredients to the dry and stir until just combined. Fold in mashed strawberries.

Spoon batter onto pan and cook 3-4 mins per side or until they begin to bubble on top.

Add toppings and enjoy!

***

It’s also Meatless Monday! Check out all the links at Heather’s blog using this week’s ingredient: Dark Chocolate. I’m linking my #strangebutgood Chocolate Avocado Cookies from Friday!

Have you ever had farm eggs?

How did you celebrate Mother’s Day?

Bose Headphone Giveaway + WIAW

May 8, 2013 By Laura

Nothing says I love you like presents.

Or cash. That’s what I always ask Santa for.

I don’t have a present for everyone but I do have a fun giveaway! Remember these Bose SIE2i headphones I fell in love with? They are incredible… pricey, but worth every cent. My top 3 highlights:

Sizing options: I have little ears and these buds fit like a glove without popping out or sliding about
Cord length: Short enough, but comes with an extension if you need it
Sound quality: It’s insane – I have a song on my workout playlist that starts with the singer counting off (“1… 2… 3…”). It was so clear in my ears that I thought the dude next to me was counting. LOL!

I know not everyone can spend their disposable income on headphones. Soooo… I asked the Reebok team if we could partner to do a giveaway!

Check out the Rafflecoptor at the bottom of this post to enter! Giveaway closes Sunday night!

________________________________________________________________________________________

My WIAW meals will be a little more normal this week. Post-competition, I no longer need to try to turn asparagus into dessert. I even had a solid breakfast, lunch and dinner! The 7 meals will return, but this week is time for a BREAK!

Check out my semi-normal eats below, and then click here to head over to Jenn @ Peas and Crayons to get to see what delicious spring foods everyone else is enjoying!

_______________________________________________________________________________________

…

Read More »

What’s Driving My Marvelous (Monday)

April 29, 2013 By Laura

No one likes regrets.

Especially when it involves wearing a bikini on stage in front of a lot of people.

My favorite uncle likes to say:

If ifs and buts were candy and nuts, oh what a merry Christmas we’d all have.

My goal is to go into Saturday’s figure competition without thinking “if only I had…” or “but I should have…” No regrets. That’s what’s driving me right now, even though I’m tired, busy, and really hate running sprints.

That’s not entirely true… I have a lot of fantastic friends whose encouragement also drives me. After this post where I admitted to be being busy and more than a little overwhelmed, Jody reminded me that what I’m doing is not easy and I need to give my body time to recover. So I took my first bath in years.

Then, after a particularly hard-to-motivate-for run (I’m doing sprints daily now), Heather took the time to encourage me. She is the queen of training and balancing a busy life (and running), so I especially appreciate her props.

Note: I’m kidding about the fat and happy. I chose this and I AM happy. These last couple of weeks just get hard.

Something else that can drive a workout is new stuff. So often we think of treating ourselves with food, but new clothing or “toys” can do it too!

This weekend I took myself shopping and got new eye cream, eyeshadow primer, 2 new tops, a bra (so badly needed), and my first EVER top from Lulumon. I didn’t get a pic, but it’s this one.

I also brought my own marvelous lunch to the mall: a crumbled Indian-spiced bison burger, sweet potato cubes, broccoli slaw, and red pepper. I held it up proudly for a pic infront of Victoria’s Secret. ~~Bison and Boobs.~~

As much fun as spending money on yourself can be, free stuff is even more awesome. Thanks to Fitfluential and Reebok, I had the opportunity to try out these Bose SIE2i headphones (as always – my opinions is my OWN).

Let me just say these ROCK. I didn’t even know what I was missing out on until getting these high quality ear buds… it was like surround sound in my ears!

Bonus: They aren’t PINK

How do Reebok and Bose go together? They partnered to release first ever Bose in-ear headphones specifically engineered for exercise. Their features are designed with workouts in mind. Click here for a video with more detail on the technology.

Here is what I liked:

They are sweat proof – there was NO sliding about in my ears even when I was sprinting
They didn’t give me a headache. In the past I’ve had some ill-fitting buds that were so uncomfortable I had a headache by the end of my workout. These still felt great 2 hours later!
The buds come with 3 sizes (small, medium, and large), and the small actually fit me
The shorter cable doesn’t get in the way of movement while lifting, but there is an extension cord for when you need length (I used it so I could place my iPhone on the treadmill while running sprints)
There is a remote in the cord that allows you to easily change songs and adjust volume (you can also take calls, but who doesn’t that during a workout?!)

It also came with a stretchy armband to holds your iPhone, but I didn’t use it. I am looking forward to using it when I do some running this summer – it even has a separate pocket for keys! For lifting, I can’t stand having something strapped to my arm. My pythons need ROOM. LOL!

The downside? At $149.98, they are pricey. Here’s how I look at it: I spend 1-2 hours everyday working out. It’s worth every cent if it makes that experience more enjoyable and comfortable. That means a better workout for me, so I consider it another investment in my fitness.

Lastly, the ultimate driver: Progress. It’s not big. But I do believe that is a booty:

Do these Bose headphones make my butt look big? 😉

It may not look like much, but it’s a BIG improvement after a lot of work. I dislike sprints, but I really hate having a pancake butt or a saggy ass. So sprints it is! I can do anything for 5 (more) days.

And all of this is what’s making my Monday Marvelous. Thank you for another week starting out right, Katie!

***

One more bit of awesome – 2 separate friends sent me their progress shots this weekend. I was flattered that they trusted me enough to share those proud (scantily clad) moments!

Do you make a conscious effort to live life with no regrets?

Are good headphones important to you? What is your fitness “splurge” item? Lulumon? 😉

Marvelous in My Random Monday

March 25, 2013 By Laura

Warning: This post is totally random.

Making it reflective of the thoughts that run through my head.

I’m really loving the idea of focusing on why life is good on my (former) least favorite day of the week. Katie’s Marvelous in My Monday link up is a great reminder to keep the good weekend-vibes up!

There was a lot of awesome this weekend. Most of it is completely unrelated… if you aren’t a fan of unfocused posts this will drive you nuts. #sorryimnotsorry 😉

_______________________________________________________________________________________

At the end of last week I was inspired by a FitFluential twitter chat to make my own standing desk at work. I’ve long been a fan of sitting on a stability ball at work, but I still dislike sitting ALL day. In a big company it’s hard to get approval for a fancy standing desk, so I did a little improv:

Much better use of those Girls Scout cookies, no?

Side note: I made it through cookie season only having eaten 1/2 of a Samoa. I would have eaten a Tagalong, but never did find a box of those lying around. No one wanted to share the best flavor ever?!

Saturday morning called for pancakes. I finally got around to trying out the Strange But Good pancake recipe Alina shared a couple of weeks ago. Her Chocolate Chip Cookie Pancakes were inspired by my Oatmeal Cookie Shake! I loved the creativity. Please overlook my inability to make brown food look appetizing. These were amazing.

(Shameless plug: Go back and check out last Friday’s link up – it was the biggest one yet!!!)

My only modifications were to replace the 2 T of banana with more pumpkin puree and to use carob chips instead of chocolate chips. The nutritional yeast in these (and the shake) may sound strange, but it makes the recipe!

I topped them with sugar-free syrup, but they honestly didn’t need it. Next time I’m eating them plain like a cookie.

After my workout, I did a little shopping. I don’t know what happened, but over the past couple of years I have totally lost interested in clothes shopping. I’d rather buy workout clothes and fun groceries! Saturday’s goal was to buy new clothes for work, but instead I found a jacket and some lip plump.

This jacket was on sale and then an addition 40% off at Banana Republic – $180 jacket for $90. Score.

Photo from bananarepublic.com

And the lip plump… that was an impulse buy at Sephora. It added a little more pout to lips, but it tingled more than anything!

I’m pretty sure I bought this for the name alone.

Saturday night I had a date with my best friend for the first time in MONTHS. I really missed her! We had a fabulous meal at Miller Union. One of my favorite ways to eat is to order a bunch of small plates and a single entrée to share. I have to try everything!

This is round 1 of the small plates. A kale salad with pecans, fennel, and orange and grapefruit segments, massaged with creme fraiche dressing. In the middle is a feta cheese dip with fresh veggies. And wine.

Sunday was going to be a rest day… but I got restless. ~~And I had some wine to sweat out.~~

I popped in my old DVD standby – P90X Plyo. After all that bouncing I had to get a calf shot. My trainer has had me doing weighted calf raises 3x a week to elongate my calves… but I never really believed it was possible. Now I think it actually worked!

I refueling with an old favorite: my Carrot Cake Protein Smoothie. Xanthan Gum is one I’ve used for a long time to thicken smoothies up, but after this Butternut Banana Shake post I took several of your suggestions and bought Guar Gum to use too. What resulted was a creamy concoction so thick I ate it from a bowl with a spoon.

Xanthan was great for getting smoothie thick, but that Guar really amped up the creaminess. Definitely worth a try if you don’t already use it!

After my workout I heard a massive thud. I wasn’t sure what it was, but I live in a city. I have become accustomed to tuning out noise. I’d totally forgotten about it until I left for the farmer’s market. That noise was this happening:

After days of rain storms, this huge old tree split at the base. The marvelous part? That building is abandoned and no one was hurt!

Finally, one of my favorite activities. Kombucha brewing! I love kombucha, but it does get pricey. Months ago I purchased a Brooklyn Kombucha home-brew kit on Open Sky and I brew my own stash every week. It’s unbelievably easy. Click here to head over to Open Sky if you’re interested in starting!

Recycled ACV bottles are perfect to store it in!

This week’s flavors:

Blood orange with cinnamon and ginger
Rosemary with cinnamon and ginger
Chili pepper and ginger

***

One more marvelous: today is leg day with my trainer. #hurtssogood

Does sitting at a desk drive you nuts? How do you stay active at your job?

Do you like kombucha? What flavor would you like to brew?

Designer Whey Protein + WIAW

March 6, 2013 By Laura

I eat a lot of protein.

Oh? You didn’t notice? 😉

My primary source of protein comes from fish and meat, but I do use protein powders. After yesterday’s supplements post, I realized I needed to address protein powder too.

I have started religiously having a serving a whey protein after each workout, and it’s really made a difference in muscle development. My current favorite is Designer Whey. I received an awesome package from Designer Whey through the Fitfluential Ambassador program to review. As always, all opinions are my OWN.

Their whey powders are delicious. I’d never tried a White Chocolate powder before, and this is my new favorite. It’s not too sweet or “fake” tasting. In addition to the fantastic taste, it blends well. In my meal 5 today I used it without anything creamy (like Greek yogurt). It blended in with my carrots without the slightest hint or grit or chalk. Nutritionally, they are awesome as well. Low in sugar, low in sodium, and high in protein. It also contains calcium, vitamin D, and B vitamins.

Next were the bars. I loved the taste – especially the Peanut Butter Crunch. A lot. I do wish they were lower sugar and higher in protein, but appreciate that they don’t use a lot of “mystery” sweeteners that you see in SO many lower sugar bars. I loved it as a quick punch of energy before hitting the gym!

I’ve been experimenting a lot with the Designer Whey powders in recipes. I have one today that I’m in LOVE with (see meal 1), and I’m working on a new microwave cake… I just have to figure out how to prevent the microwave explosion. Tasty, but messy.

As soon as I can quit eating the powders, I’ll review the drink mix. ~~Can I use it with vodka?~~ 😉

This WIAW Jenn is going green! I love my veggies. Despite being a protein whore, I make sure to have a fruit or veggie at every meal. The proof is in my eats today!

Check out my 7 veggie-laced, protein-filled meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how everyone else is green-ing up their food this month!

Meal 1:

As always, I began my day with a cocktail (apple cider vinegar, water, Glutamine, and Aminos).

In addition to White Chocolate protein powder, my other latest addiction is whipped cottage cheese. I’d gotten on the kick a few weeks ago, but forgot about it until I made Monday’s Everything Bagel Schmear. That creation lead me to the solution for the problem I was having with THIS creation.

#fail

The problem with the first experiments was the “cream” was more of a sauce. I had been trying to make it with a mix of protein powder and Greek yogurt, which became too thin when the warm berries were added. By using whipped cottage cheese, the mixture stayed creamy!

If you’ve never had strawberries and balsamic, you are missing out. My balsamic is a thick, aged variety from Italy, but you can reduce a standard balsamic to thicken it and achieve the same syrup-y richness. That tang with the sweet berries is not to be missed!

I also added chia seeds, cinnamon, fresh nutmeg, and a bit of lemon stevia. Nutmeg and lemon stevia aren’t common ingredients, but if you have them on hand I urge you to use them. If not, try a ground nutmeg and a couple drops of lemon juice. It takes the flavors to a whole new level!

Meal 2:

Some call it a rut. I call it delicious. More salmon and fruit has become a meal 2 staple. Last week’s curry salmon was so good I did it again this week. On Sunday night (food prep time) I coat a large piece of salmon with lime juice and curry power, then roast it in the oven for ~12 mins on 375.

Mixed with grapes and raw pepitas (again).

Meal 3:

Lunch is another recipe I cannot wait to share… but I will. Mostly because I really hate editing pictures, so I’ve procrastinated too long to share it today. It’s a new, healthy version of the Spaghetti Pie my mom used to make when I was growing up. I ate it for lunch with a side of cucumber slices.

I took it to Starbucks where I spent the afternoon working. Shameless.

After lunch I drank my green tea with a little dessert surprise. They have a new carrot muffin, and the barista brought around samples for the patrons.

It’s delicious. ~~Probably loaded with sugar.~~

Meal 4:

This snack was also taken in to Starbucks. Tuna salad mixed with celery, cauliflower, red onion, coconut vinegar, and Brown Beer Hummus. No one seemed upset by the tuna smell.

Meal 5:

Another meal on the go. I had a leg appointment with my trainer before dinner, so I took my whey creation with my to the gym. 372 calories later, I inhaled this. It’s a repeat… but I love it. Carrot Cake Overnight (Over-afternoon?) Oats:

Carrot Cake Overnight Oats

1 carrot, grated
1 scoop French Vanilla Designer Whey
1/4 C raw oatmeal
5 g creatine
1/2 tsp cinnamon
1/4 tsp ginger
1/8 tsp freshly grated ginger
Water (just enough to mix the powder… maybe 3 T?)

Mix, let soak for at least an hour to allow oats to soften and flavors to meld. Enjoy!

Meal 6:

After I got home (it’s a 40 min drive), I was hungry again. Leg day leaves me ravenous!

This came together really quickly thanks to my Sunday meal prep. This Mexican-ish bowl had a crumbled turkey burger (pre-cooked with Mexican spices), spinach, parsnip “rice,” salsa, and an eggplant chip on the side.

Meal 7:

My Greek yogurt addiction is still going strong. This bowl was the perfect end to the day. It’s hard to believe it was healthy!

I mixed my Greek with cinnamon and peanut flour (purchased from iHerb – use code USO924 for a discount) and a little stevia. The toppings are banana, cacao nibs, coconut shreds, cocoa powder sauce (cocoa powder + liquid + stevia), and a crumbled Nutty Quinoa Fuel Bar.

Balsamic Strawberries & White Chocolate Cream

1 Ezekial english muffin (or other bread)
1/4 C no-salt cottage cheese
1 tsp chia seeds
1 T unsweetened vanilla almond milk
1/2 scoop White Chocolate Designer Whey
1/2 tsp cinnamon
1/4 tsp butter extract
3-4 drops lemon liquid stevia
1/8 tsp freshly grated nutmeg
1/4 C strawberries, sliced
1/2 tsp aged (or reduced) balsamic vinegar

Toast english muffin and set aside on a plate.

In a small blender, mix cottage cheese, chia seeds, and milk until desired level of “smooth” is reached. Add liquid as needed.

Stir in protein powder, cinnamon, extract, stevia, and nutmeg.

In a small pan, saute strawberries and balsamic until warmed and becoming soft, ~2-3 mins.

Top the toast with protein cream and berries. Enjoy!

***

The protein count for the day: 157.9g. Other good news: I went for my annual at my Dr. (ladies, you know the one), and I’ve gained 7 lbs since last year!!! That’s muscle. Woot!

What is your favorite way to get more greens in your diet?

Do you use protein powder? What is your favorite?

Work It Out with Supplements

March 5, 2013 By Laura

Until I was in high school, I couldn’t swallow a pill.

My dad once threw a pill down my throat. Seriously.

Today I take a massive line up of vitamins and supplements… and I still have to think about it before I swallow them. My method now is to put water in my mouth first so that the pill sort of floats. That way I can trick myself into thinking I’m just swallowing water.

But this post isn’t about working around your gag reflex. It’s about one of the most-asked questions I get: What supplements do you/should I take? Work It Out with supplements!

This post is JUST about non-vitamin supplements. I also take my vitamins, but I think that’s less interesting. Let me know if I’m wrong.

I believe that supplementation plays in important role in athletes/health enthusiasts. The questions I get surround what supplements one can take to help maintain energy, reach fitness goals (i.e. build muscle), and maintain healthier lifestyles. Below is what I’ve learned on my journey as a figure competitor.

NOTE: This is simply what I have learned and experienced through personal research. NOTHING will replace hard work and a good diet.

Each day I take the following supplements:

1. Glutamine

This is part of my morning “cocktail.” I mix a teaspoon with my BCAAs, apple cider vinegar, and 16 oz of water to begin each day.

Why?

Glutamine is an amino acid that is produced in the highest quantity by your body. It is a non-essential amino acid, so it can be produced naturally by the body through other amino acids. Glutamine specifically aids in the development of the glucose that provides the body with energy. It helps maintain muscle mass and aids the recovery from training. Intensive athletic training can deplete glutamine levels when muscles are being worked, so glutamine supplements are effective in replenishing glutamine levels for athletes who train hard.

2. Aminos

Since this pic, I started using Optimum Nutrition’s BCAAs in my morning cocktail. I credit these for eliminating my morning coffee urges. And their orange flavor ROCKS!

Why?

After protein is ingested it breaks down into amino acids. Amino acids are known as the building blocks of proteins and are responsible for the development of your body’s enzymes, including those responsible for digestion. Amino acids also help in the repair and growth of muscles when taken in conjunction with your workout (see BCAAs below for more on that).

3. CLA (with green tea extract)

I also take one of these first thing in the morning, and another mid-afternoon. The directions indicate that you can take up to 4 per day; however, keep in mind that these instructions are often written with the average sized male in mind. A small female probably doesn’t need so much, so I take half.

Why?

CLA stands for conjugated linoleic acid. It is a type of trans fatty acid; however, CLA is not considered a “bad” trans fat. It assists in the metabolism of stored body fat for fuel and preventing the metabolism from slowing down while in the case of decrease calorie intake. Some studies have also found that taking CLA in conjunction with weight training leads to increased lean muscle development. CLA can be obtained through diet; meat and dairy products have the highest concentration of CLA. It has the added benefit of helping to prevent certain cancers and heart disease.

4. BCAAs

I love my Aminos to start the day; however, they do have some unnatural flavors, and it’s not always convenient to take with me to the gym. Instead I take a BCAA pill immediately following a workout, along with 20g of protein in the form of whey protein powder.

Why?

Taken after a workout, Aminos feed and repair muscles. Choosing the right amino acid will depend on your fitness goals. I take BCAAs. BCAAs are metabolized in the muscle, not the liver, like other Amino Acids. They contain isoleucine, leucine, and valine, which are thought to be THE most important amino acids for muscle tissue growth and preservation. The human body can’t manufacture BCAAs on their own, and being active places excess demand on our BCAA needs. This is why supplementing with BCAAs is important.

5. Creatine

Creatine powder can be somewhat controversial. I decided to try it out because I was having trouble gaining. This, combined with some diet adjustments and intensified workouts, has made a HUGE difference for me in the past month. I’m actually visibly GAINING! 🙂

Why?

Creatine is used to produce adenosine triphosphate (ATP) – a molecule responsible for providing energy to your muscles. With more energy, you can train harder, producing greater results. It can also help your body to recover faster so that your next workout is fresher. About 2 grams of natural creatine is produced in your liver, kidneys and pancreas everyday. You also get creatine in your diet via meat or fish (which may make it especially beneficial for non-meat eaters). When taking creatine supplements people will typically report gaining a 2-4 pounds of weight immediately; however, the initial gain is water weight. Subsequent gains are muscle due to the increase in the workload you can handle. It can positively affect your cardiovascular exercise as well. Creatine helps increase the amount of aerobic activity you can do before getting winded, so you will be able to exercise longer and more intensely.

Some studies have found creatine enhanced athletic performance and increased strength. There are reports that creatine has caused dehydration, and in some cases there have been reports of side effects like irregular heartbeat and cramping. As with the benefits, these side effects have not specifically been proven to be a direct result of taking creatine. There are a lot of articles on creatine – both promoting and warning against. I strongly advise you to do your own research before deciding to use creatine.

***Disclaimer: This post contain Amazon affiliate links. If you order through them, I get a teensy kickback… it helps me run the blog, so thank you if you order anything! And I do actually order all of this from Amazon.***

[Tweet “Here’s the low down on the supplements to take to support your workout!”]

***

Good news on the lower body/glute front! I put on my jeans today and they were almost uncomfortably tight in the legs. Never thought I’d be so excited about that… 😉

What supplements do you take?

Did anyone try last week’s incline workout for the glutes?

Work It Out on the Incline + Saucony Virratas

February 26, 2013 By Laura

I am on a bootylicious mission.

Not to be confused with a Booty Call mission.

A couple of weeks ago I announced my goal of growing my tail end. Then last week I revealed my next competition would be postponed for a couple of months until the muscles in my bottom half can catch up to my top. So I’m extra-motivated to Working It Out hard-core.

Working out your glutes doesn’t have to all be done in the weight room. This weekend the weather was finally pleasant in Atlanta, so I hauled my hiney outside to Stone Mountain.

Work It Out on the Incline

If you’re hoping to get a firmer backside, running is generally NOT thing that you want to be doing (my trainer loves to tell me I literally ran my ass off). This doesn’t mean you can’t do any cardio. Incline walking and sprinting are both really great ways to tone your tush. Uphill walking and short sprints place more stress on the muscles surrounding the glutes, therefore adding muscle definition.

I sprinted this 14x – 2 sets of 7.

Don’t have a mountain?

No problem! Incline walks make for a great treadmill workout. I like to start each day doing one while I catch up on ~~GMA~~ important news.

Begin walking at 3.5 mph at a 2% incline for 1 minute. Increase the incline in each following minute by 1% until you reach a 16% incline. don’t hold on to the treadmill when the walk becomes challenging! Then descend. Decrease the incline by 1% each minute until your back to 2% for a 30 minutes exercise.

Need a bonus round?

Do sprint intervals. Focus on extending your hips and keep your chest lifted and shoulders back to get the most out of your sprints. Roll all the way forward onto your toes with each step, in order to engage more of your glutes.

The step machine is another good alternative. This will also have you working against resistance and will add more tone and definition to your body rather than slimming everything out but leaving you looking rather shapeless.

The most import thing is to find something that you enjoy, and that will hold your interest. The outdoors are ideal for me. If soreness is any indication of success, I nailed the incline workout!

Yes, I asked a total stranger take this pic. #shameless

________________________________________________________________________________________

One thing to mention before you start running circles around everyone. The proper footwear is KEY. If you’ve never been fitted for running shoes, now is a good time to start. Make sure you don’t over- or under-pronate, have the right amount of cushioning for your body, and have the right fit. Like bras, people run around in ill-fitting shoes ALL the time.

I prefer a lot of variety:

They all serve different purposes! My most recent running shoe love are the Saucony Virratas. Saucony sent me their Virrata Zero drop shoes to try out. They kind of ROCK.

These ultra-light (6 oz!) shoes are flexible, minimalist-style shoes that don’t lack cushioning and support. I don’t find this to be the case with many other minimalist shoes on the market. (I can’t run in my Minimum Vibrams – I lift in them because they are flat.)

I do have to get one thing off my chest. Marketing departments have the impression that women = pink. I hate pink.

If a product is awesome enough, I will make an exception to my “no pink ever” rule. For instance, my Polar FT4 HRM. I love it. It’s pink, but I got over my hatred and wear it every time I workout. I made another exception for these shoes (also, I do love the neon yellow accents).

Just like your mamma told you, looks aren’t everything. At the end of the day, I need a shoe that is comfortable and will support my run.

Fit-wise, these run true to size. Comfort wise… I have to be honest and say at first I didn’t like them. The arch felt like it was hitting me in the wrong spot. However, after just 2 days (~4 miles) on the treadmill “testing” them, they sort of molded to my foot. Now they are my favorite shoe! #findyourstrong

***Disclaimer: Saucony sent me these Virratas as part of the Fitfluential Ambassador Program. All thoughts and opinions are my own. I hope you guys know I’m not a good sugar-coater by now. ;)***

***

One thing to note… inclines are good for your calves too. Holy DOMS, Batman.

Have you ever tried a minimalist/zero drop shoe? Do you like them?

Do you do incline workouts? If not, is it something you’d be willing to try?

Embrace Your Inner Child

What I love about these is that they:

Embrace Your Inner Child with TVP Sloppy Joes

Vegan TVP Sloppy Joes

Strawberry Cornmeal Protein Pancakes

Strawberry Cornmeal Protein Pancakes

Bose Headphone Giveaway + WIAW

…

Read More »

What’s Driving My Marvelous (Monday)

Marvelous in My Random Monday

Designer Whey Protein + WIAW

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Carrot Cake Overnight Oats

Meal 6:

Meal 7:

Balsamic Strawberries & White Chocolate Cream

Work It Out with Supplements

1. Glutamine

2. Aminos

3. CLA (with green tea extract)

4. BCAAs

5. Creatine

Work It Out on the Incline + Saucony Virratas

Work It Out on the Incline

Don’t have a mountain?

Need a bonus round?

Follow Me!

Popular Posts

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!

What I love about these is that they:

Embrace Your Inner Child with TVP Sloppy Joes

Vegan TVP Sloppy Joes

Strawberry Cornmeal Protein Pancakes

… Read More »

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5:

Carrot Cake Overnight Oats

Meal 6:

Meal 7:

Balsamic Strawberries & White Chocolate Cream

1. Glutamine

2. Aminos

3. CLA (with green tea extract)

4. BCAAs

5. Creatine

Work It Out on the Incline

Don’t have a mountain?

Need a bonus round?

Follow Me!

Popular Posts

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!

…

Read More »