Hump day...more like Pump Day!! Meal 3

So, I typically eat 4 meals a day. That's just what works best for me. I wake up, run, eat (meal 1). Shower, eat (meal 2). Work, snack. Home, eat (meal 3). Gym, eat (meal 4). I count my smoothies and protein shakes as meals because typically I will have some sort of complex carb with it (like fruit). I have a confession though...lately I've been pretty lax on my diet. And I can tell with how my body is responding. So, starting Monday I decided to kick my butt back into gear. Today I made some grilled chicken "fajitas" with corn tortillas for meal 3, lol. It was super yummy. Be jelly!

Blue-Raspberry-Banana Protein Smoothie

Good Morning!!

For those of you who follow me on Facebook, you know that I basically make breakfast smoothies everyday. Really...everyday. All of my smoothies basically include the same basic ingredients: ~1.5 cups Unsweetened Almond Milk, 1 scoop whey protein (I use Dymatize--protein will have to be saved for another post), a pinch of Flax Seed, and a squirt of raw unfiltered honey (for added natural sweetness). I'm very meticulous with my measurements, can't you tell, lol (sarcasm). The other ingredients I just interchange--different variations of fruit or veggies (like kale and spinach). I love using frozen fruit and freezing bananas. Adds to the texture and makes a bomb ass smoothie.

Today I used a handful of frozen blueberries & raspberries, 1 banana, a handful of spinach, and 1/3 of avocado for added texture. (Adding avocado creates a "milkshake" like texture, and you won't taste it :-) -- I freaking love avocados. It's on my list of things I eat daily).

 

Blend that shit up...and wooh-la! Delish. 

The finished product:

Enjoy! :) Preferably in a cool cup, like the one above.

Undercover Foodie

Hello loves. I love food. Since losing weight my love for food has not changed--at all. Actually, my appreciation towards it has only grown immensely. I just want to throw it out there and say that to lose weight you don't have to starve yourself. You should really never starve yourself. Don't ever do that to your body. Your body needs fuel, just as a car does, to run efficiently. Make sure you are giving it the best fuel for your engine. :) Anyway, I have done the counting calories, macros, etc...but in the end I simply I made smart decisions and have created awesome tasting food. Today this is what my breakfast looked like (which was a reward after only allowing myself protein smoothies for the past few days):

Contents:

2 Egg whites

Red pepper

Red onion

Spinach

Garlic sea salt

Black pepper

Red pepper flakes

1/3 Avocado chunks

1 grilled chicken breast

2 tbsp of salsa

Here is your shopping list:

All White Egg Whites

Veggies (of choice)

Frozen pre-cooked chicken breast (I like Tyson brand)

The best part is that it is super simple and super quick. I don't want you to keep coming up with excuses as to why you can't/don't have time to eat healthy!!

Firstly, these eggs can be cooked in the microwave. The microwave, people!!!!!! 

Pour some egg whites into a microwaveable bowl. Chop up some veggies. Add to the bowl.

Cook in microwave for 1 minute, stopping to stir and check. Give or take on your microwave, you might have to add a few seconds. SECONDS.

Okay, Now, put that frozen breast on a plate. Zap for 2 minutes. Throw some salsa on that b*tch.

Put your eggs on the same plate. Add Avocado.

The End!!!!  :-) (It'll probably take you less time to make than it did to read this post)

Mental Strength + Physical Strength

Happy Monday! Tonight I taught my Monday cardio dance class tonight. I am SO thankful for my Monday night class. It is a pretty big class (20+) which really energizes me. I love it. We shake our booties and fun is had by all.

Anyway, back to the meaning of this glorious post. Mental Strength + Physical Strength.

In order for a person to really change their lifestyle they've got to have their mind in the right place. When it comes to fitness, mentality is everything. Obviously, you know that. You know it's hard. If it weren't --everyone would do it, right. My philosophy is that in order to truly be a strong person all around you must be strong in & out--both physically AND mentally. To be disciplined, stay dedicated, continually pushing yourself to do better than you did yesterday, changing your habits,...I feel like that is the true measure of someone's strength.

I really respect those who don't look for the shortcuts, the easy ways, and put in the hard work that it takes to get results. When it comes to mental strength you have to be willing to endure being "uncomfortable". You have to be willing to "accept" pain (as in feel the burn, and like it!). Once you commit to constantly pushing yourself, it just becomes habit. Never settle. Be strong both mind and body. When your mind says no... tell it yes... and don't look back.

Mental Strength & Motivation. Finding something that motivates you to get your ass up can really be a driver in building mental toughness. Tell yourself you will get a reward (ex: food --a cheat meal on the weekend--or whatever motivates you!) and keep your eye on the prize. Remind yourself why you started. Think about how great you'll feel after you workout. Keep going. For me, the push motivates me. The feel I get of pushing harder than I thought I could...that keeps me going. Your mental strength builds this way...there really is no other way to do it...and no, it's not easy. But you CAN do it. Staying positive is also a huge factor as well. Stop getting down on yourself. Having a strong mind also means a positive mind. You must be fair and patient with yourself. Results don't happen over night. You didn't gain weight over night. Once you control your mind, you can control your body. You will realize you aren't having to tell your mind "no" as often, & that's when you know you are getting stronger mentally. And that's the best feeling in the world. When you have a strong mind when it comes to your workouts, it translates into other aspects of your life as well.

Mental strength & food. Stop "giving in" to cravings. Instead, be smart with your substitutions. You want a cookie, now don't you? No, I'll tell you what you want. (Haha.) But really. You probably crave sweetness. Satisfy your sweet tooth with natural sweeteners like fruit (ex: banana with tsp raw unfiltered honey), a handful of almonds (with a tbsp of dark chocolate chips), or have a spoonful of peanut butter. "Giving in" to your cravings is not a bad thing...and you're not "giving in"...you are simply satisfying them by being smarter. Substituting will lead to smarter choices more often and less "slip-ups" and less cheating and bingeing.

Strive to be the full package, mentally and physically. But this is just my simple opinion. Find what works the best for you and do it. :-) Bam!

Goodnight everyone!

I'm a different person than I was last year...

Hi! I'm Sami. Welcome to my blog! I believe that to fully understand & respect where someone is going, you must know where they began/came from. I am a naturally happy person..., and if you continue to read my posts you'll probably be able to see that. However, let me take you back to May 2012 when it wasn't so apparent. This was me...

(Weight: 159, Size: 10)

I was miserable personally and at my job... and wondering where my life was going to go. I had lost all sense of self working a 9-5 corporate job in a field that was exactly what I spent 4 years in college studying. At this point in my life, I felt like a mismatched puzzle piece being forced into the wrong space. The way that I dealt with my stress what to find an outlet in working out. 

I began lifting weights and running to relieve stress (~4-5 days a week) and became conscious of what I ate...kind of...but I never really watched what I ate ever in my life...so, I didn't know ANYTHING about proper nutrition. Research began. I introduced myself to bodybuilding.com forums and You Tube fitness vloggers. Though I was learning, I still wasn't fully committed to the nutritional side of being healthy.

I can tell you that the most challenging part of my journey to becoming fit has been changing my diet. I started to become really frustrated with the lack of results I was getting with the time I was putting in at the gym....& who woulda known it was because my diet sucked! It really is TRUE when they say 80% diet 20% working out. I lost a little weight...but gained it all back when the holidays rolled around (at this time I didn't have enough faith in the process) and it was back to inconsistent gym sessions.

I finally reached a breaking point at work and personally and I started to reevaluate my unhappiness. Actually, I decided that I was no longer going to ACCEPT being unhappy. The last week of February I left my job. I was almost on the verge of a mental breakdown.

After leaving my job my friend had randomly convinced me to start the Jamie Eason & bodybuilding.com "LiveFit" 12 week workout program. We began this journey together March 1st 2013....

These were my results:

I lost 15lbs in 3 months. I worked out hard--harder than I thought I could. I pushed past old limitations I had set for myself. I started to research the Paleo diet and eating clean. Not only did I relearn discipline, but I gained respect for myself and for those who choose to live healthy lives. I became so inspired by health and fitness professionals I was coming across that I decided that I wanted to become a personal trainer and help other people find their way to healthy living. For me, living a healthy life is the MOST important priority. If I could help other people live longer, healthier, and happier... that would be fulfilling for me.

So this is me present day. I am a different person than I was a year ago. I have regained my goals, aspirations, and self worth. Currently I am studying to take an exam and become certified to be a personal trainer. I also teach a cardio dance class twice a week :-). The things I post about are only my opinions and have come from findings through research and learning from either online articles (with sources) or fitness professionals I respect with credentials. I am also 110% happier than I ever thought I would be. Pursuing something I truly am passionate about makes me love waking up every morning. I love the challenge for myself physically, and I want others to find that love for challenge within themselves, too. 

My "philosophy" on fitness is that it's both mind & body. It DOES take hard work. It WILL take commitment. And you WILL have to CHANGE to see CHANGE. But YOU CAN do it--you ARE worth it. It is possible. Don't let other people say that you can't. It frustrates me that companies take consumers to be stupid and try to sell gimmicky "quick fixes". I want to help educate people to become smarter/more saavy consumers, that will result in LIFE LONG changes. The people that back up these products have given up on you even before you have given up on yourself. STOP giving IN to them. Stop giving in and giving up at all. Stop putting limits on yourself. I never dreamed I could do this. But I did...and I'm still doing it....the journey never ends. 

 My "journey" with fitness is forever evolving and this is just the beginning.

This is me. On the real. Welcome to my blog! :)

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