Get to know fasted cardio

Hey Everyone!! If you follow me, you probably know that on most mornings I do fasted cardio. What is that? Well essentially it is just cardio in a fasted state.  I recently had the opportunity to write a blog post for my sponsors, 1st Step Pro Wellness about this topic.  If you would like more information about fasted cardio, you can check out my blog post HERE!

Enjoy!!!

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Food Prep and Meal Plan for the week of March 2

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Hey Everyone!!! The plan you will find below will be what I will be eating most days,  every 3 to 4 days I will be dropping some of the fat and adding in carbs (which will mainly be oatmeal). Here is what I prepped this week.

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In order to make meal prep as painless as possible I try to have all of my meats cooking at once.  This saves time.  I also fix my eggs in batches and divide it to save time.  When it comes to steaming my veggies I always  have microwave steam bags like these on hand because they make steaming veggies SO easy.

I usually eat 6 meals a day and I prep for 4 of those meals.  This week here is a general snapshot of what I will be eating.  Keep in mind, this is set for my body to help reach my goals.

Meal 1- (after fasted cardio) Protein shake prepared in a blender with ice, a tbsp of peanut butter, 1 scoop of vanilla protein powder and 1 cup of unsweetened vanilla almond milk

Meal 2- Eggs with salsa

Meal 3, Meal 4 – one of my prepared meats with veggies

Meal 5- High Protein. peanut butter apple parfait (Click HERE for recipe)

Meal 6- Low Carb Brownie with 1 tbsp of Peanut butter (Click HERE for recipe)

Post workout- shake

If you would like the shopping list for this prep, check it out HERE.

Please don’t hesitate to ask any questions you may have in the comments below.  Meal prep can be confusing at first, but I promise keep at it and you will get the hang of it. You will also really appreciate all of the time it saves you.

High Protein Peanut Butter, Apple Parfait

Hey Everybody!!! I know  I can’t be the only one out there who loves having an apple with peanut butter.  In fact I love anything with peanut butter. The only problem is, sometimes I do not have enough fat in my allowed macros to be able to include the massive amounts of peanut butter I need….well maybe want.  So I am always on the hunt for ways to get the same flavors that I love while still having a meal/snack that will fit my macros. Recently I have incorporated a Peanut Butter, Apple Parfait into my meal plan and I LOVE it.  As I am sure you will too, here is the recipe

Ingredients

  • 1 small apple
  • 1 tbsp. PB2
  • 1/2 cup Plain non-fat greek yogurt
  • 1/2 scoop Vanilla Protein Powder
  • 1 little packet of  sweeteer

Step 1-Cut the apple into bits sized pieces

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Step 2- Add yogurt

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Step 3- Add protein powder, PB2 and sweetener

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Step 4- Mix well and top with toppings of your choice.  I topped mine with homemade Flax seed granola (click HERE for recipe)

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While as you can see below, this recipe is a bit higher in sugar than I normally like to have, but the majority of the sugar comes from the apple. Hope you enjoy!!!

  Calories 190.0
  Total Fat 1.9 g
  Saturated Fat 0.6 g
  Polyunsaturated Fat 0.1 g
  Monounsaturated Fat 0.0 g
  Cholesterol 30.0 mg
  Sodium 140.5 mg
  Potassium 182.5 mg
  Total Carbohydrate 21.1 g
  Dietary Fiber 3.5 g
  Sugars 15.5 g
  Protein 23.3 g

Shopping list for the week of March 2nd

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Hey Everyone!! I had such a great week last week that I am keeping my chopping list basically the same as last week.  There will be a couple of variations. Ok so here is what I will buy for this weeks upcoming food prep

  • eggs
  • chicken breast
  • extra lean ground turkey
  • Unsweetened vanilla almond milk
  • broccoli
  • asparagus
  • spinach
  • vanilla protein powder 
  • Chocolate protein powder
  • cottage cheese
  • oatmeal
  • plain greek yogurt
  • mustard
  • blueberries
  • apples
  • fat free cottage cheese
  • cocoa powder
  • Peanut butter
  • salsa
  • PB2
  • flax seeds
  • Stir Fry pepper blend frozen
  • Mrs. Dash Taco Seasoning

I am currently participating in not only theBodybuilding.com 200k Transformation Challenge but also the Labrada Transformation challenge. So I am following a specific diet to help me reach my goals.

If you would like more information about my challenge plan, check HERE

Be sure to check back to get more info on my diet and meal plan for this coming week!!

In my life now

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Hey everyone,  I often get questions about what I am in to now.  I get asked everything from what I am eating to what I am listening to.  So I thought it would be fun to do now (and ever so often) a post about what is going on in my life now. I have included links when possible if you want to check everything out.

Work: Work has been SO busy.  For those of you who don’t know I am a Spanish Teacher.  For those of you out there who are teachers, I have 5 different preps.  I am also taking my students on a service trip to Ecuador in June so I spend ALOT of time planning fundraisers.   If you would like to learn more about our trip click HERE

Music: While I listen to a wide variety of music and I listen to music in both English and Spanish daily,  Right now I am really enjoying La Invitacion by Pipe Bueno and Maluma. It is definitely one of my favorites now.

T.V.: While I never really watch live TV, I love watching shows while I do my cardio. It really helps to pass the time. Right now I am binge watching Six Feet Under on Amazon Prime. After watching Dexter I am such a fan of Michael C. Hall

Supplements: Right now I am using several supplements to not only keep me healthy but to also help me meet my goals.  I mam using Liquid multivitamins and B12 Supplement from 1st Step Pro Wellness.

I am using ISO-100 Protein.  It is definitely the best tasting protein that I have EVER tried. Right now I am drinking Fudge Brownie, but I have tried several and they are all so YUMMY!!

I have just started using a pre-workout. I don’t have a favorite of those yet, but as I try more I will let you know.  For now I am using Cellucor C4 in Icy Blue Razz. It is yummy and although I have only been using it for a few days I can definitely tell a difference in my workouts.

I am using BPI Roxylean. Which is my favorite thermogenic.

Food: While I keep my food pretty much the same.  The recent thing I have changed is incorporating my new Protein Brownie recipe.  It is so yummy and always fits in my macros.  For the most part I eat a low carb diet.  While I really miss the carbs in meals, this is so yummy that I don’t even noticed the lack of carbs.

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Reading: Right now I am reading The Lean Life by Brooks Hollan. I just started it so I haven’t really formed an opinion on it yet.  I love easy reads and so far this seems to be one

What I want: I love fitness devices, and I love tracking numbers!! WHile I love my fitbit, I am dying to get a Fitbit Charge

Working out: Right now I am really concentrating on building shoulders.  I am not sure why but I just wished my shoulders looked better.   My most intense workout in my workout week is definitely shoulders. For a look at one of my recent shoulder workouts click HERE.

Anyone else using any of these products now?  I would love to hear what you think about them in the comments below!!

Workout Wednesday- Chest

Hey Everyone!! As I do every week, I will be sharing a workout with you that I have completed recently. This week I will be sharing a recent chest workout that I did.  I typically work chest with my trainer, but this week I couldn’t make our session and had to workout on my own. So here is my workout.  As always, the amount of weight that you should use should be the maximum that you can handle while completing the recommended number of reps.

  • Barbell bench press- 4 sets of 10
  • Inclined bench press- 4 sets of 10
  • Chest Press machine- 4 sets of 12
  • Dumbbell flys- 4 sets of 10
  • Pec Dec Fly- 4 sets of 12
  • Dips- Chest version 4 sets of 12

Hope you enjoy this workout as much as I did!! If you have any questions I would love to hear them in the comments below!!!

How to continue after the fitness honeymoon is over

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I know we have all been there with so many things in life.  You start something new and are super excited and glad to do it.  After some time and the novelty wears off, you are not as keen to keep at it.  This also happens when you start living the fit life.  In the beginning it is new and exciting, and you are so happy to be seeing quick results, but after a while the results slow down, the daily chicken starts to taste nasty and you try to think of ways to get out of working out.

The good news is, we have all been there, myself included.  I had the chance to write about this recently in a blog for my sponsor  1st Step Pro Wellness. Click HERE to check out my blog post to get my tips to keep hitting it hard after the fitness honeymoon phase is over.