Low Fat Chicken Wrap

Posted on May 15, 2013 by Stacy

The low fat chicken wrap makes a perfect snack or pair with a veggie for a healthy lunch. It’s really simple and fast to make.

You’ll need:

1. Flour tortilla. Don’t purchase low fat or low carb tortilla’s. The manufacturer injects them with sodium to make up for the fat and or carbs. Your body needs fat and carbs so just make sure you calculate this into your daily macros.

2. Veggies to put on the wrap. I used radishes, spinach, shoestring carrots, and a little bit of colby jack cheese. For those of you that don’t like veggies this is a great way to get them in, because the flavor of the chicken and the ranch yogurt dressing will cover the taste of the veggies.

3. Dressing. I like to use Bolt House farms it’s a yogurt dressing that’s delicious. You can get it in the produce section where the cold dressings are kept.

4. Chicken. Read the label look for a chicken that has no more than 45mg of sodium per serving. I buy Tyson trimmed and ready chicken breasts. I cook the entire package so I’ll have the chicken on hand when I’m ready to eat. The breast are usually rather large so I filet to get double the amount.

You’ll want to get your tortilla warm. Then place your toppings inside roll up and enjoy. It hits the spot!

Home Gym Workout – Back, Biceps, Abs

Posted on May 10, 2013 by Stacy

Do you have a home gym and all it get’s utilized for is a hanger for your cloths or maybe the spiders have made a nice home. You spent good money on it, because you had big plans, but when it comes down to it maybe your just not sure what kind of workout/exercise routines to do. I’m here to help. This is a complete back/bicep workout including your core. It will take a hour start to finish. I run through each exercise once so you can see the proper form, but it’s up to you to complete the workout.

The workout has been broken down into 2 phases and abs. Phase 1 you have 3 exercises. You’ll do 10 reps of each and 10 sets. That’s 100 reps of each exercise for a total of 300 reps. Phase 2 is biceps you’ll do 10 sets 4 reps. That’s 40 reps total. Abs 10 sets 3 reps for a total of 30.

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1 Exercise to Six Pack Abs!

Posted on April 24, 2013 by Stacy

1 EXERCISE TO SIX PACK ABS!

We’ve been focusing on the core for the moth of April. Today’s core workout is only one exercise. Get ready ready to feel it. This one core exercise will get you closer to six pack abs!

Grab a mat or towel to lie on. Your going to do 10 reps and 10 sets of this workout that means 100 reps. You only get about a 3 sec break in-between each set. Don’t forget to breath!

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NPC Flint Mid-Michigan Natural 2013 Results

Posted on April 23, 2013 by Stacy

NPC FLINT MID-MICHIGAN NATURAL 2013 RESULTS

Saturday April 20th was the Flint Mid-Michigan Natural bodybuilding, figure, bikini championships at Flushing High School. I trained for nine weeks to prepare for my first show.

I was in the Master’s division which is age 35-45 yrs old. There are different classes you can enter bodybuilding, physique, figure, and bikini I was in bikini. Then they break you down by age, and height. Over 5’7″ is considered tall class which I was in. The pre-judging was in the morning, and right before we’re about to go on stage for individuals and comparisons they decided to put all heights into one class. I’m unclear why they did that, because a petite woman and a tall woman are going to have different symmetry that’s why they have the divisions to begin with. There were eight girls I was competing against, and I ended up taking 4th place, and my trophy was a real samurai sword! My boy’s think I’m so cool now, and they’re calling me ninja mommy.

The experience was a positive one. The fellow competitors were awesome. Everyone was so friendly and supportive of one another. In this pic collage the other blonde with me is Brit she also represents The Rock, and she competes in figure. She ended up taking 2nd in her division. The other gal’s are fellow competitors. You’ll see me to the far right with the pictures onstage competing.

I’ve got the bug now! I cannot wait to compete again. My coach has been telling me for the past couple weeks that he wants me in the Rochester show. That’s a big one in Michigan, because it’s a pro qualifier. I won’t be qualifying for my pro card yet, but that tells you the kind of competition I’ll be up against.

After the show I took the weekend and binged on every kind of food you can think of! I was calling myself the hungry hungry caterpillar, because it was exactly like that, and boy did I have a belly ache at the end! On Saturday I ate at Sagebrush in Fenton after my competition, and I had 3 margaritas. On Sunday we went out to breakfast. After breakfast I had ice cream. For dinner we had ribs with mash potatoes and sweet corn. Later that night I snacked on potato chips, a box of milk duds, peanut butter crackers I literally ate the entire sleeve of crackers, candy, and some more ice cream! No joke! Good news is I’m back on track, and my head is now focused on July.

No Bake Peanut Butter Oatmeal Banana Cookies

Posted on April 16, 2013 by Stacy

A client of mine told me her biggest down fall with her diet is her sweet tooth. I’m sure most of us can relate to that. I told her I was going to work on a new recipe over the weekend just for her. I hit the jackpot with this one. I couldn’t stop eating these easy to make no bake peanut butter oatmeal banana cookies. Once you read the macros you’ll feel safe to graze on these all day too!

RECIPE:

In a medium mixing bowl:

2 scoops of chocolate whey protein powder
2 tbs of PB2
1 cup of old fashion oats
2 tbs unsweetened almond milk
1 mashed banana.

TOPPING:

Melt about 10 dark chocolate morsels. I prefer to use Ghirardelli it’s 60% cocoa. Also set aside a bag of almond meal. I love the nutty flavor this adds to the cookies.

With a large spoon start mixing the ingredients in the medium bowl. You want to get it to the consistency of peanut butter.

It’s time to the make the delicious cookies. You’ll need a rectangular Tupperware pan large enough to hold about 10 cookies. Place a piece of parchment paper in the Tupperware and with a small spoon scoop a spoonful and place in the pan. It’s will naturally flatten so don’t worry about shaping the cookie. Once your have all the cookies in the pan it’s time to put on the topping. Grab a small spoon dip it into the chocolate, and drizzle just a bit of chocolate over the cookies. Grab a pinch of the almond meal and sprinkle atop to finish off. Put the lid on and freeze. The cookies can easily be eaten in a couple hours but they’ll still be a bit on the softer side. I like to freeze mine overnight. Whenever your hungry grab and eat, because their that good for you!

MACROS: Per Serving approximently 1 cookie

CALORIES: 58
FAT: 1g
CARBS: 7.2g
PROTEIN: 6g
SUGAR: 1g
FIBER: 1g

6 Pack Abs – 300 Rep Core Challenge!

Posted on April 10, 2013 by Stacy

6 Pack Abs – 300 Rep Core Challenge!

Today’s core workout will have your abs burning and 6 pack ready for the summer! No equipment needed. We have three exercises 10 reps and 10 sets of each totaling 300 reps, and you only need to do it once! It’s a great core workout to do by itself or add to the end if your other workouts. You’ll be on your way to 6 pack abs in no time!

Please leave me a comment I LOVE hearing from you! If you LOVE 6 pack abs as much as I do then give this video a thumbs up!

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A Fitness Competitors Diet

Posted on April 9, 2013 by Stacy

A FITNESS COMPETITORS DIET

As you can imagine my most asked question is, “What are you eating” or “What is your diet like”. People want to know how I do it. They want to know how I manage to get my body fat down to 8%. My answer is, and will always be it’s your diet. A fitness competitors diet is strict, and it’s not for most. I’d like to share with you what a fitness competitors diet looks like.

Before I go any further let me make this clear I’m training for a NPC show that’s in 2 weeks. This is what I’m eating to train for my show. When my season is over I will make slight modifications to my diet. You’ll notice as you read on there is a lack of good fats such as avocado, EVOO, nuts, coconut oil, etc. There is also a lack of starch carbs no rice, corn, potatoes including sweet potatoes. A fitness competitors goal is to get extremely lean while maintaining muscle mass. Although all those foods mentioned are good fats they’re not on a competitors menu.

BREAKFAST: Typically for breakfast I’m having pancakes. I make my own starting by grinding the old fashion oats. The recipe is totally clean/healthy, and it’s good. You can get the recipe for that on my blog. You have to get creative with your food try to find new way’s to eat the same thing. For example my pancakes are just about the same as heating up hot cereal, but I don’t like hot cereal so I figured out a different way to use the same ingredients to make something different such as a pancake. I like to drizzle a smidgen of raw honey atop. Honey is naturally sweet so you don’t need a lot or I’ll spread a smidge of baby food applesauce atop.

SNACK: My snack is typically a protein shake. I love my protein shakes! I actually look forward to them! I’m also very particular in how I make them. I fill my single serve blender with ice. By the way if you don’t have a single serve blender you’ve gotta get one! There only $12, and their so convenient I literally use mine 4-5 times a day. It’s just easier to use and clean than the big blenders. Plus it keeps your serving size in check. Put one scoop of whey protein powder I use vanilla by muscle tech. 1 tbs of PB2, 1 tbs of ground flax, and approx 1/2 cup of unsweetened vanilla almond milk. You may need to add a bit more milk if it’s to thick. Blend and enjoy. It taste delicious! This is a great option to satisfy a sweet tooth craving.

LUNCH: Lunch is almost always a salad with chicken. Yesterday I made something different. I cooked up 1lb of extra lean ground chicken with carrots, celery, jalapanoes, Tabasco sauce, 1 crushed garlic clove, and 1 can of organic unsalted fire roasted tomatoes. It was so good, and had just the right amount of heat. You’ll notice a trend that a lot of my meals have heat I’ve learned to love it, because it speeds up your metabolism. If you cannot tolerate the heat leave the ingredient out.

SNACK: Depending on the day I’ll have another protein shake or 2 low sodium rice cakes. Sometimes I’ll spread the tiniest amount of peanut butter atop, but currently I’m eating them plain since I’m so close to my show..

DINNER: Dinner varies. I try to get creative with it. The other day I made a chicken meatloaf. click here to view the recipe. It was awesome!

SNACK: My before bedtime snack is always a protein shake.

After reading my meals you can see my diet is limited. After my show I’ll add some foods back such as nuts, avocado’s, all those good fat’s I mentioned earlier. I’ll probably gain 5 lbs post competition. That’s a diet that’s maintainable/manageable. I’ll still keep my sugar intake limited, and sodium levels low, as well as carb cycle starchy carbs. Starchy carbs will not make it into my daily diet. To maintain weight loss you have to be strict with nutrition. You can exercise all you want, but if you cheat you’ll never get where you want to be. This pic couldn’t say it better:

Honestly I think we all know what we have to do to get to our goal weight, but the diet part is definitely the hardest. Why do you think that is? What do you struggle with maintaining a clean diet? To leave a comment click the thought bubble next to the title of this post.

Chicken Meatloaf Recipe

Posted on April 8, 2013 by Stacy

CHICKEN MEATLOAF RECIPE

Anytime your looking for quick, clean, healthy dinner recipes you know you can find a library of them on my site. I’ve said it time and time again being a working mom of 3 boy’s I don’t have a lot of free time. However, putting a healthy home cooked meal on the table, and siting down to eat dinner as a family is my top priority. Everyone in my family eats the same thing I don’t make different meals for me and the kids. I’ve always did it this way so my kids are used to eating clean, but I don’t think it’s ever to late to start introducing different foods to your kids. Read on for this delicious chicken meatloaf recipe which my kids loved, and it’s a great way to sneak in their veggies if your having a hard time getting them to be open minded to try new things.

Start by per-heating the oven to 350 degrees. Finely chop 2 celery stalks, about 1/2 cup of broccoli, and 1/2 cup cauliflower. If you really want to hide the veggies then put them in a food processor and really grind them up. In a medium bowl combine the veggies and the meat. I used 1 lb of extra lean ground chicken. Now add your spices. I used 1 tbs of powdered mustard, 3 tbs of mesquite liquid smoke, 1 tbs of minced garlic, and 1 tbs cilantro. Mix the ingredients then place in a loaf pan. I sprayed mine with canola oil to keep from sticking. I sprinkled a bit of Chipolte spice atop the meatloaf beware its spicy you may only want to do half if the kids don’t like heat.

Bake for approximently 30 minutes. The meatloaf will be hard to get out of the loaf pan, because it’s so moist from all those veggies it falls apart. The smell itself will have your mouth watering! I paired my meal with 4 spears of asparagus. I baked them in the oven for about 3 minutes I like it crunchy. I seasoned them with Mrs. Dash Garlic and Herb. The meal is extremely low in calories, fat, sodium, carbs, and very high in protein. Feel free to modify the recipe add your favorite veggies such as mushrooms or sweet peppers. I used what I had in the fridge. I didn’t want to make a special trip to the store to make this. For me these are items that I always have in my fridge and cupboard.

NPC competition update. I have two weeks to my show! Getting very excited it’s all becoming so real. I got my bikini in the mail the other day, and I love it! I ordered it online from a company called suitsyouswimwear.com I found out about them through another NPC competitor I follow on Instagram. I couldn’t be happier with the quality especially for the price! The customer service was out of this world they had my suit shipped to me 2 days after I ordered it, and that was with standard shipping. They have regular suits too so if your looking for a sweet bikini to rock this summer I’d highly recommend looking at there site. Only two weeks till my show. I cannot believe that it’s almost here, and I’m ready. I’ve been training for so long I just want the day to get here already! I’m going to continue to do my best to keep posting, and to get some new workout videos for you on my YouTube channel R.A.W. Fitness TV. I just am amazed with how much time training has taken out of my already very busy days. Things will get back to normal soon, and I’ll be back to posting daily blogs and weekly workouts.

Have a great day!

Stacy

Jamie Eason Cinnamon Swirl Protein Bread Recipe

Posted on April 1, 2013 by Stacy

JAMIE EASON’S CINNAMON SWIRL PROTEIN BREAD RECIPE

Yesterday was Easter, and I hope you all enjoyed your weekend. As many of you know I’m currently training for a NPC bikini competition April 20th. With that said there is no room for cheats. I kept my Easter dinner healthy, and for dessert I made this delicious recipe created by Jamie Eason it’s her cinnamon swirl protein bread, and I’m going to share it with all of you.

First things first let me share a little collage of our Easter. I realized while making the collage there are no pictures of Dan which is quite comical considering this is the first Easter we’ve had him home in 5 yrs, and we didn’t get one single pic of him.

Saturday we decorated eggs we were lucky enough to have beautiful weather so we decided to have the boy’s decorate their eggs outside. Good thing considering there were many spills! Easter the boy’s woke up around 7am. We could hear them in the living room excitingly talking about everything they got in their baskets. We couldn’t believe they never came to wake us up. We weren’t sleeping at that point, but it was nice just lying there for a bit. I made the boy’s a big breakfast then we all got dressed and ready to go out to my mom and dad’s to hunt for eggs. They have 10 acres so it’s the perfect place to hide eggs! After our Easter egg hunt went home to eat lunch, and Dan got to watch the basketball game GO BLUE they made the Final Four! Later that day I made a big Easter dinner. We had steak tenderloin with asparagus, artichoke hearts, and sweet potatoes sweetened only with cinnamon. I wasn’t going to have any of the steak or the sweet potatoes, but I decided to have a small 2 ounce piece of steak and about 1/4 cup of the sweet potatoes. Allthough both are good for you my diet is extremely limited 3 weeks out from competition. For desert I made the cinnamon swirl protein bread which turned out great. I’d prefer it at breakfast with my morning coffee, but it was okay as a dessert it hit the spot.

Rather than post the recipe I’ve posted some pic’s of how I prepared mine, and embedded Jamie Eason’s video from bodybuilding.com so you can follow along.

Protein Pancake Recipe

Posted on March 29, 2013 by Stacy

PROTEIN PANCAKE RECIPE

Once again it’s been awhile since I’ve been in touch. Training for a show I’ve learned is extremely time consuming! My progress is going really well. I’ve been seeing continued results by sticking to a strict diet and exercise regimen. I was just measured a few day’s ago my weight is at 134 and body fat is at 8.15%. I’ve been sharing many of the exercises I’m doing to prepare for my NPC show April 20th, but I haven’t shared any recipes with you in-awhile. One of my go to breakfast meals are protein pancakes.

If I have a morning workout planned I’ll make protein pancakes. Sometimes my recipe varies by one or two things, but the main part of it is always the same. I start by scooping out 1/2 cup 1 serving of old fashion oats and blend in my single serve blender. Once it all chopped up finely I’ll add 1/2 – 1 scoop of vanilla whey protein powder, 1 egg white, about 1/2 cup of unsweetened almond milk, and sometimes I’ll add a tablespoon of PB2 (powdered peanut butter read a earlier article about that here). Sometimes I’ll also blend in a handful of blueberries or at times I’ll blend in about 2 Tbs of baby food applesauce. I use baby food, because it has the least preservatives. This adds yummy flavor and moisture to the pancake.

I then pour the batter into a non-stick pan for a few minutes over med heat or until browned.

The batter will make approximently 2 protein pancakes. To top it off I’ll drizzle very little 100% raw honey atop to add a hint of flavor. It’s so yummy and filling. It really gives me the energy to get though a difficult workout without feeling hungry during it. If you find yourself in a rush in the mornings cook up a few extra, and freeze them. You can pop them in the toaster to warm them up if you like yours crunchy or in the microwave.

I’ve already started thinking about Easter. This is the first Easter Dan will have off in 5 years. We’re really excited to have him home! My show is less than 4 weeks away I cannot afford to have any cheats. I plan on making a steak tenderloin for everyone else I’ll have my typical chicken breast that I cook in either hickory or mesquite flavor liquid smoke. It’s a great way to add flavor to your food without adding calories, fat, carbs, sodium, etc. I was also going to make some sweet potatoes to keep it healthier for them, but I won’t be having any of that either. No starchy carbs for me. Only the oatmeal in the morning. The vegetable will be asparagus. The dessert will be protein brownies. They’re so good! I’ll have to post the recipe for those next week!

Until then Happy Easter!