50 days until Summer!

I’m just really excited to be ready for summer for the first time in YEARS! Thank you p90x!!! Will you be ready for summer? I'd love to help: ulyssesfitness@gmail.com or you can "like" me on Facebook here.

Chicken Apple Salad

My lunch today: 
Chicken Apple Salad:
Combination of  romaine and red leaf lettuce,
chicken breast,
diced apple,
homemade croutons,
ginger vinaigrette

Do you have a plan to get ready for summer? I'd love to help : ulyssesfitness@gmail.com

S'mores Shakeology

S'mores are one of my favorite things in the world. Seriously. How can you beat a delicious treat that reminds you of happy childhood memories? Unfortunately, S'mores aren't really a part of my current nutrition plan, so I am really excited to try my s'mores Shakeology!

Healthy S'mores Milkshake:
1 scoop Chocolate Shakeology
1/4 tsp cinnamon
1 cup vanilla almond milk
2 drops vanilla extract
1 tbsp ground, sugar-free graham cracker sprinkled on top

Cake Batter Coconut Milk Ice Cream

  I love homemade ice cream. So, I know this is a health/fitness blog; I am not encouraging you to eat ice cream. I am just trying to be realistic, because I know there are other people out there who will be making ice cream so I just wanted to show you a tasty way to substitute that will really cut down on the calories. Lately, I have been substituting coconut milk for heavy cream in my homemade ice cream and it really cuts down on the calories. Here is a nutrition comparison of 1/3 cup of each product:

Size comparison 1/3 cup	calories	fat g	carbs g	protein g
Heavy cream	273.63	29.35	2.21	1.63
Coconut milk	150	14	2	2

This is also a great recipe for those of you who are like me and are lactose intolerant.

1 can (14 oz) full-fat coconut milk

1 ¼ cups soymilk (can be substituted with equal parts dairy milk)

¼ cup sugar

½ cup cake mix

1 ½ tablespoon vanilla extract

1. Whisk all ingredients in a medium bowl
2. Add to ice cream maker
3. If you want to add anything like sprinkles or chocolate chips, add those in the last five minutes of mixing.

Tip: this ice cream melts fast, so I put my glass containers in the freezer when I start so they are nice and cold when I am done. Next time I will do that with my bowls too!

Taste: Yes, this is made with coconut milk so it has a bit of a coconut undertone which I love. Also, the texture is a bit more “icy” when compared to heavy cream.

Nutrition information was obtained from: http://www.fatsecret.com/calories-nutrition/generic/cream-heavy-fluid?portionid=606&portionamount=1.000

http://www.fatsecret.com/calories-nutrition/chaokoh/coconut-milk

Please let me know if there are any healthy substitutes that you have heard of or like to use! I love to experiment with recipes!

Adding Intensity!

One of my goals for these last two weeks is to add intensity to workouts that my body is getting used to. The main workout I have noticed this with is Ab Ripper X (I mean come on… I’ve been doing it about 3xs/week for 9 weeks; it is bound to get easier eventually!). So, I decided to do Ab Ripper X with ankle weights this time. Let me tell you I was really questioning my sanity after the first move! Who knew little 3 lb weights could make such a difference?!

 I was watching The Dark Knight while I did this, to distract me from the pain! Man, I love that movie! 

If you would my help getting in the best shape of your life email me at ulyssesfitness@gmail.com

Day 75 Progress Photos!

I am so excited to be on day 75! You know what day 75 means? I only have two weeks and a penny (one day) left of the program!

Where I have improved:

Crane pose: I can now do it for the full minute!

Crane pose for those of you who don't believe me! :) 

My diet: I have been making an effort to make healthier meals. For example, last week I made Spaghetti Squash (click here to learn how to make it).

Adding intensity: my body has gotten used to certain moves so I have gotten better at pushing myself to work harder to add intensity.

Where I would like to improve:

Pausing: I keep getting distracted by other things I need to do, so I really need to shut out everything else while I do my workouts, so I get a more effective workout.

I plan to improve my diet by cutting out pizza for the next 15 days. It might be tough, because this was a tough goal to even write down! 

Are you ready to get the body you have always dreamed of? I have a new Challenge Group starting May 8th. Join me for support and accountability! For more information head to my Facebook page  or email me at ulyssesfitness@gmail.com

Day 71 Chest and Back!

Right before my workout I realized that today was the first day of my last three weeks, which means this was the last time I had to do Chest and Back! What a great way to get motivated for my workout!

One of my friends said it was weird that I'm not smiling in any of my pictures because in real life I am always smiling. So, here I am smiling after Chest and Back. 

This really helped me because I kind of struggled today. I woke up today and just realized that I have been focusing on all of the wrong stuff and it started to stress me out. So after school I just had to take time for myself to refocus on my goals and that really helped. Sometimes you just need to take time to focus on your goals and remind yourself why you are doing the things that you do!

So, now that I am almost done with p90x (less than three weeks!). I have started to think about what my next fitness adventures will be!

On May 8^th I will be starting Brazil Butt Lift because, while I have seen positive changes in my thighs from p90x I know there is still room for improvement! And since my thighs are my problem area I need a program that solely focuses on that area.

On June 22^nd I will be doing the Beachbody Ultimate Reset.

I would love to find accountability partners for these adventures, so if you are interested in finding out more information on how to join my challenge groups email me at ulyssesfitness@gmail.com

Spaghetti Squash

When I first heard about spaghetti squash (and the fact that has higher nutrients and much lower in carbohydrates and calories than grain pasta) I thought it must be difficult to make. I’m not very easy to convince that a substitute can taste good, be more nutritious and be easy to make. I’m here to tell you that it tastes great. The review from my two male friends is that it has a little bit of a crunchy texture but tastes just like spaghetti. They both liked it. In addition, I’m here to show you that it is super easy to make! 

Here is a chart to compare the nutrition:

	Calories	Carbohydrates (g)	Fiber      (g)
Spaghetti Squash	42	10	2.5
Pasta	221	42	2.2

Prick the squash all over. Bake at 375 F for 1 hour in a shallow baking pan.

When cool enough to handle cut in half lengthwise.

Scoop out the seeds and fibrous strings from the center.

Gently use a fork to scrape the sides and obtain the pasta strands.

I added 1 tbsp olive oil but that is optional. Then I added pasta sauce and enjoyed it! So glad I have some leftovers!

Taking Care of my Body!

On Monday I had a dental ergonomics lecture. We have these about once every six months in school because dentistry is notorious for causing disabling back injuries. This is because in dentistry we pretty much have to twist ourselves into knots to see what we are doing! Normally when we have these lectures I get really stressed out and do yoga for about two weeks. Sort of like how people floss their teeth everyday for two weeks after seeing the dentist (don’t worry… I used to do it too!). This time though the lecture went a bit differently for me. They always have recommendations for what we should be doing at home to prevent injury and my reaction to this was much different this time:

 

They told us to prevent injuries we should:

Do yoga (check)

Strengthen our cores (check.)

Stretch (Check!)

Strengthen our backs (CHECK!)

Basically, as they went down the list I just had such a feeling of pride to know that for once I am taking care of my body! I am investing time in myself that in the end will pay off, because I will have less pain and will be less prone to injury. So, I know that this whole fitness adventure has cost me money but I really think it is worth it, because if this prevents an injury I will have made my money back and then some! Thank you p90x! 

Preventing injuries by strengthening my back!

If you have any questions or comments please email me at ulyssesfitness@gmail.com!

Product Spotlight: Beachbody Ultimate Reset!

The Beachbody Ultimate Reset is finally here!

I am really excited to do this myself, but since I am in the middle of p90x I can’t do it right now. I have some personal reasons why I plan to do the reset but I will present that information in a future post. For now here are the things that get me really excited about this cleanse:

What this cleanse is not:

A starvation diet. (You'll eat three filling, healthy meals every day.)

 An abrupt cleanse that's hard on the body. (The supplements work together gradually to gently shift your body's internal settings.)*

•A laxative-based, colon-focused cleanse, which fails to truly detoxify the whole body. (You won't have to take three weeks off from work for a bathroom vacation!)

Just for fun here is a video from one (of the many) Beachbody Ultimate Reset Success Stories!

Why reset?:

Our environment has become more and more toxic. Our bodies absorb pollution and harmful chemicals all our lives, along with the air we breathe, the food we eat, and the water we drink. These toxins can get stored in our bodies, clogging our cells and slowing down their natural functions. It's not enough just to work out and eat right.

Benefits:

In just 21 days, the Ultimate Reset can help you gently restore your body to its original factory settings," to help you:

Have more energy and greater focus*

Experience better digestion and a more positive mood*

Enable your body to function more efficiently*

Lose weight*

Improve your overall health*

There is a bunch more information I could give you about this product, but I didn’t want to make this post too overwhelming! So if you would like more information you can click here:   Or email me at ulyssesfitness@gmail.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

"Buttered" Greens with potatoes

 Here is another "Staple Meal" from my house... when I have time to make it! It can be side dish or the main course!

1 lb spinach

1 lb kale (or fresh chard, mustard)

2 tsp olive oil

4 garlic cloves, finely chopped

1 green chili, finely chopped (optional)

6 potatoes peeled and cut into quarters

1 ½ tsp ginger 

1 ½ tsp cumin seeds

2 tsp curry powder

½ tsp salt

 Wash the greens. Dry and chop coarsely.

  Heat the oil in a large frying pan. Add cumin seeds, garlic and chili. Stir fry for one minute. Reduce the heat; add the potatoes and brown all over for six minutes.

                                        Love the greens!


The greens will be added in several batches. For the first batch, fill the pan with the greens and cook until wilted. (Speed up the process by stirring the already cooked potatoes on top of the greens). Continue with the rest of the greens.
 

              The greens are wilted... ready for the next batch!


Add ginger and salt. Mix well. Add 1 cup boiling water. Reduce heat and simmer, covered, for about 20 minutes until the potatoes are tender.
 

Uncover and stir in the curry powder. Continue cooking until all the moisture is evaporated. Adjust seasoning as needed.
 
 
                                         Enjoy! 

Don't be afraid of weight training ladies!

Most women I have talked to have stated that they do not like strength training.

Side bar: I know many women, like myself, love strength training. I have one friend who told me that when she uses the weight machines at the gym the guys always look over at her like “psh, what is she lifting?” Then, they realize she is lifting the same amount as them and they quickly turn away. BAMF.

My home gym: I am hoping to add more weights to it for my birthday!

 I can understand why most people dislike strength training because they have not been exposed to weight training in the past. There is technique involved so I can see why people would avoid weight lifting because improper form can lead to much more harm than good. I have been lucky enough to have taken four weight lifting classes in my life, so I know proper technique and I know how it has benefited my body. Okay I just love strength training. I love how my body feels after a good workout. I love the confidence I get from being strong, and I love how my body looks after I have been training hard! So, I just wanted to share a good reference I have found to get you started in the hopes that more women will fall in love with strength training too!

Review of “Strength Training for Women” by Joan Pagano

Reasons why strength training is critical to your health (from this book):

-Even if the number on the scale stays the same (after age 25) if you do not lift weights your lean body mass begins to decline and your body fat increases.

-One pound of fat takes up more space than one pound of muscle.

-Less prone to injury

-Muscle has a higher resting metabolic rate à you will burn more calories with muscle… even while you are sleeping!

-Helps your maintain bone loss.

-You won’t bulk up. (I know many women avoid strength training for this very reason) You will only bulk up if you use very heavy weights and have high levels of testosterone.

What I like about this book:

There is a great picture of human muscles that shows which moves in her book target that muscle.

It clearly explains why strength training is important.

The photos in this book are excellent at showing proper technique.

Overall, this book is really great for those just getting started in strength training. While I did learn some new information I feel like this book is geared more towards beginners rather than those who already have experience in this area.

In sum: I really love strength training and I think most women would greatly benefit from it! So here are three ways to get started with proper technique:

-work with a personal trainer

- read a book about strength training

OR use an at home fitness program that will show you the proper technique! Contact me here if you would like help finding a great program for you! OR email me at ulyssesfitness@gmail.com

I would love to know if you have been avoiding weight training in the past, why is that? Lack of knowledge? Just don't like it? Let me know please!

 

Day 60 Progress Photos! This pie is 2/3 eaten!

Some of my friends have been telling me that progress photos, rather than just before and after photos, are much more motivating to them. So, here I am posting my Day 60 photos.

I really enjoy taking these progress photos, because between day 45 and day 60 it would be difficult for me to tell by myself if I had any progress. Since I have these photos I am able to tell I have made some progress! I mainly notice the difference in my waist and thighs. It’s not a huge change, but remember from day 45 to 60 it is only two weeks and a day! So seeing any progress in that amount of time is amazing in my book!

Successes:

Crane pose! I can finally do the crane pose from Yoga X for more than five seconds! This is a huge improvement for me, because when I first saw that pose I was like “umm yeah no way.”

 For those of you not familiar with crane pose here is a picture of Tony Horton showing how it is done!

Weight loss!: I honestly didn’t think this would be very possible for me, because I have been on that “last five pounds” forever. I wasn’t too concerned about what the scale said, because I know muscle weighs more than fat so I have been more motivated by my progress photos than anything. But still it has been pretty awesome to take a couple of pounds away from those “last five”. The weight loss finally started to happen after I started drinking Shakeology so I really think that helped. Of course the exercise helped too, but I have really been snacking much less now, because Shakeology is giving me the nutrients my body needs. So, I don’t crave filler food as much anymore.

How I plan to improve:

Bring on the intensity: around day 50 I realized that my body was getting used to certain exercises. Since then I have been trying to increase the intensity of those exercises, by jumping further, lifting more…. Also, I finally got a yoga mat and a pull up bar which has really helped me increase the intensity of these workouts.

My diet: I know, I know… I will probably say this forever. Since I have started this my diet has improved by drinking Shakeology once a day but I know I am still eating a bunch of processed foods that aren’t good for me. I have just been struggling with my diet because I have been getting results that I am happy with without changing my diet much. (I know my diet is improved with Shakeology but that was so easy to do it didn’t feel like much of a change). I have been consciously adding more vegetables to my meals so there has also been improvement there. I just really think I would be seeing even better results if I did a complete reboot of my diet. 

For more information on Shakeology click here or email me at ulyssesfitness@gmail.com Also feel free to email me if you would like help finding your motivation! I truly feel like a different person now that I have finally found mine!

Food ideas

As I have stated before I am trying to find new ways to add vegetables to my meals in an easy, yummy way. My new “Staple Meal” is Chicken Teriyaki Stir Fry. This meal is really quick and super easy to make.

1 Chicken breast

Bell peppers (sliced)

1 tbsp oil

1 tbsp teriyaki sauce

Optional: broccoli, asparagus, mushrooms… be creative!

I cook the chicken breast on my George Foreman Grill while I heat up the oil in the pan over medium-high heat. Add the bell peppers stir fry. Slice the chicken once it is cooked. Add teriyaki sauce (you really don’t need that much!) and chicken and heat in the pan.

Vanilla Chocolate Shakeology

 

Eric said I have finally “perfected” my Shakeology recipe so I thought I would share!

1/3 cup Soymilk (33 cal)

2/3 cup water

8 ice cubes

1 packet chocolate Shakeology (150 cal)

½ tbsp vanilla extract

Optional: add in some Greek yogurt for a protein and a creamier shake!

A delicious, nutrient-packed breakfast for less than 200 calories! For more information about Shakeology click here or ask me at ulyssesfitness@gmail.com!

 

        Just did my p90x Shoulders & Arms routine! Loving it!

(Finally) Ready to BRING IT!

For my birthday this year I have asked for fitness equipment. Since I am in the middle of p90x now my Dad allowed me to have my presents early! Thanks Dad! Double bonus I was expecting my package on Thursday but it actually came in on Tuesday which was perfect because I needed this equipment for my Tuesday (chest/back) / Wednesday (plyometrics) work outs! I got a yoga/ plyometric (jump) mat. Now I will finally be protecting my joints! (To see more information about this mat click here). I know I should have done this a long time ago, but at least I have made the change now. I also got a pull-up bar. 

                                     My new gear! Pull-up bar and a yoga/jump mat!

                           That's me mid pull-up in my new p90x shirt! Can you feel the intensity!

Previously I was using resistance bands to do modified pull-ups, but now that I have the pull-up bar I can bring a whole new level of intensity to my workout. Yes, I still have to rest one foot on my chair but that only leaves me more room for progress. I was going to buy a pull-up bar at the store but the one I ordered from Beachbody was much nicer (click here for more information) and with my coach discount it wasn’t much more expensive. Happy (early) Birthday to me! 

What fitness equipment do you think would bring your workouts to the next level?

Feeding frenzy!

I don’t know if it is the back to school blues or what, but ever since I have gotten home at about 3pm I have been in a feeding frenzy. Seriously, I have been eating everything. Ugh. So I just chugged some protein water and now I feel full. Finally. But I have decided that in order to avoid further useless snacking I will need to do my Yoga X workout. Yes. Exercise to avoid snacking. Does anyone else ever get like this? What do you do in this situation? If this happens to you, you aren't alone! Click here if you would like my help or email me at ulyssesfitness@gmail.com

  So much snacking! (yes I take the most attractive photos. haha)