Lil Miss Fitness Freak

"And though she be but little, she is fierce"


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Home Sweet Home

Home is where this lil fluffball rests her pretty lil head…

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Friends! The countdown is on. T-Minus 3 days until the big day

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3 DAYS! Weeooo

So what does that mean? Busy busy busy!

~Today is cookie making with my Mom PLUS yearly dinner date with my Nana and Papa Sadface, Nana’s feet were too sore to walk so we have to have her rest up for Xmas. Will happen!

~Tomorrow is Christmas nails with my Mama and probably more baking (we have all our cookies to make) AND probably decorating the last tree. My Mom left one tree for us to do together. Sweeetnesss.

~Christmas Eve day is all the cooking prep. We cook the bird and proteins in advance and any leftover baking will need to be done.

~The day. Christmassss. My fav holiday (minus the cold..)

Oh and I’m supposed to be doing applications…Pfft. Guelph’s program is due Jan 1st. Way to ruin my holidays school!

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Any who aside from running my lil tushie all over the place now and in the days to come, what has been going on lately? Lets jump into …

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…to share the deeeets

Thanks Amanda for the platform!

So I’m back and home and was welcomed over dramatically with my furbaby

She has the cutest lil bows..er bow! She had just got beautified before my Dad came to pick me up yesterday so she’s a ball of super soft fluff. I adore her.

It it sad that I get really excited to come home to an ice maker? (yes, I actually get excited for this…) I did however get reminded that Acton and Georgetown water tastes like absolute crap while gagging sipping on my nightly tea. Damn, glad to be not on water from gross lakes and such, but well water tastes grimmyyyyy!

Something that does taste good though that I snagged recently was this amazingness…

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REAL CINNAMON! This stuff is good guys! So much flavour and a sweetness you don’t get with the normal ‘cinnamon’ which is actually Cassia

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There are actually a few varieties of cinnamon, but ceylon is the TRUE cinnamon. One of the major benefits is that is is low in coumarin which is actually a substance that can cause liver damage in high amounts. Unfortunately, the other varieties have quite high amounts of this compound in them.

Other benefits can be found here if you’re interested, but trust me when I say that the taste is worth the greater dolla dollas spent on this stuff.

I got another new client!

Guys, although my client circle is small still, I am loving the ability to train and do nutrition consults with others. Helping people reach their goals is what I feel I have been made to do.

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Karl, you’re awesome. I hope you see this.

Speaking of nutrition help…

I’m now the proud volunteer blogger and social media organizer for an AMAZING dietician, Nicole Osinga. I have been working with her for a little under a month now (exams made starting a bit delayed) but I’m loving it. I do blog posts, recipe creating and manage her Pinterest account. It’s a blast and I’m hoping to be able to reach more people with useful information that they can incorporate into their fit and healthy lives!

Pssssttt….You should follow her on Instagram and see what she’s up to 😉

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She had come into one my my class lectures in November to speak of her journey and beginning in her practice and I was very much interested to listen because she has a lot of similar nutrition related views as me. At the end of her lecture she had mentioned that she was looking for volunteers and I couldn’t get down to her fast enough.

I truly appreciate the opportunity that she has given me to work alongside her! It will offer me a great experience and I hope I will help her as well.

I just posted a video on IG

It was about trusting the process and the hardship that comes with gaining any form of tissue, muscle or fat. This is especially true for those individuals, like myself, with an ED past.

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That morning face and those Jammers are real folks. I never hid anything from ya 😛

I’m growing, but my abs are therefore not as shredded. I feel so much stronger, but my body image is weak at them moment because of my attachment to being so lean for so long.

No I don’t like to admit that my physical appearance can affect me like that, but it’s reality.

I love the strength, which is why I kinda might have went over board in the heavy lifting side of training as opposed to striking a balance between power and hypertrophy. All slow twitch activation doesn’t really help with the striations and definition as much y’all. AND SO I’m excited for the changes that will happen [hopefully] soon as my coach and I tweaked my training to activate some of those fast twitch fibres to bring back some of my hard definition that I truly love.

I just have to wade through this tougher transition period first. I have to tell myself that it’s not that I have gotten fat and that is why my abs are not very sliced and diced, its simply that I was working towards other goals. Goals that made my core stronger (and my whole body stronger!) but was not really aimed at pure aesthetics.

Trust the process. Trust the process.

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I have to tell myself this daily.

Baking Happened tonight while I was working on this blog…

One of the favourites of the famjam is the chocolate mint truffle cookies. Super easy to make and they go like hotcakes. My Dad sneaks them right from the freezer and he’s not even a huge mint fan.

Also photoshoots happened with my baking assistant…

More so she was just mad that I wasn’t throwing her toys while I was covered in chocolate…

Something funny happened at the gym today..

So I helped out someone (father and son duo, son trying to show father how to do an exercise) with form and technique, because I’m nosey and the trainer in me cannot help myself if they seem receptive.

So I helped them out. Than the father kept appearing at my side during my workout and did a couple of exercises I was doing. He seemed intrigued. Super nice guy!

Funny part was that on his way out, he asked me how old I was..then said:

Oh, that’s my son’s age..he just got back from travelling and he wants to go again. I’m trying to get him to stay…

Maybe you can help me out with that…

He laughed.

Next time I see them I probably won’t be able to help but smirk.

#DadToTheRescue

My nails to be done tomorrow…

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OMG so nice.

I really liked these…

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But I have come to terms that I’m not there to torture my nail stylist.

#SadFace.

My Mom is starting to roll out some sugar cookie dough that we are painting apparently so for the sake of getting those done at a half decent time, I will end it off here. But I must include this lil finisher because I thought it was funny.

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#Word.

Have yourself a wonderful evening Friends!

Favourite Christmas food?

1 Christmas tradition?

-Chelsea


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Why I Eat What I Eat…WIAW

My friends,

So I haven’t done a WIAW in such a long time. To be honest, I didn’t want to be judged for my food choices. I often felt that people would believe that I was restricting because I tend to eat the same things every day and say that I don’t ever get cravings for ‘bad foods’

The notion of ‘bad’ foods was simply for a lack of a better term. Think of foods as more or less nutrient dense. There are no BAD foods. Well okay maybe some could be argued to fall into that category, but when looking at foods that are not made specifically to give you a heart attack, this is how food should be looked at. 

These are meant to show others what a healthy lifestyle means to a person and to perhaps give some ideas or find a new combo to try. It’s never about judgement.

I like my food, my food makes my body feel the best it can be (well when my stomach is content for the day) and it has been working for me and my current goals.

Disclaimer: Never think you need to eat the same way as anyone other than yourself. You have your own needs. My food is for my training and to help my current GI issues.

So onto the post. I’m going to preface this with an “I’m Sorry” for some failed meal snaps…my bad friends. I hope you enjoy the commentary as a make up.

Thanks to Laura, Arman and Jen for this fun lil linkup. Check out all of the other fun eats at Laura’s today.

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So for today’s commentary I wanted to give an overview as to WHY I eat some of the things that I do. Mostly, its for healing my gut and allowing for the easiest digestion, but I will share with you my reasonings below.

Please note that I’m on a low fiber and easy to digest diet post parasite treatment for a lil but because I have literally no bacteria in my gut following two rounds of antibiotics 

Pre-Breaky Supps

~shot of ACV diluted with water

Benefits: umpteen, but I take it mostly for the digestion aid and prebiotic factors

Breakfast. Loaded cream of rice

Why I eat it? Cuz I love it. Duh

Okay benefits of this for tummy.

~COR less fiber than my beloved oats so it digests nicer. And, carbs. Nuff said.

~Egg whites: need my protein yeah?

~Pineapple: Contains bromelain which is a natural digestive enzyme. Plus I like it.

~Pink Salt: I need added salt in my diet because I don’t get sodium from processed food and athletes need to ensure adequate electrolytes. Plus salt and peanut butter? Nommzzz

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Sorry 6am cream of rice ain’t too aesthetic so heres everything in my breakfast (forgot pink salt+cinnamon). 35g brown COR made with unsweetened cashew milk. 90g egg whites cooked in half way through. Add-ins are 30-35g banana/15-20gpineapple, 16g organic crunchy peanut butter + some peanuts, sprinkle of peanut flour, cinnamon and pink salt

Also with breakfast, I take a digestive enzyme pre-eating and than after is a small amount of spirulina mixed with vitamin C powder in a shot glass with some water. I also take Vitamins E, A, D and a probiotic. It seems like a lot but we are trying to heal right? Lots of antioxidants and anti-inflammatories.

Pre-Workout

I used to have sweet potatoes with this meal, but experienced A LOT of bloating and gas (sorry TMI) so despite my resistance (I love sweet taters!), white jasmine rice took it’s place. Quick and fast to digest and gives me the carbs I need without the GI symptoms. Avocado is there for a bit of added fat (I can’t tolerate a huge amount of avocado, that has been discovered…its high FODMAP and rings in a decent amount of fiber) for some staying power through my 2 hour lifting sessions.

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135g white jasmine rice + 3.5 ounces roasted chicken breast + 1 ounce avocado. Seasoned with fresh cilantro and a **it ton of cumin + chili powder and liquid smoke

*Another digestive enzyme…cough these things cost me an arm. 

Intra-Workout

In my bottle for during my lift, I put in a scoop each of my BCAAs and glutamine. The BCAAs I began using to prevent my body from using my protein stores for energy as my workouts are very long and I was underweight. I still use them for this reason + it helps me to take in enough water. The glutamine is for both muscle recovery and also is gut fuel. Glutamine has been found to feed the GI tract and help with it’s recovery.

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Intraworkout BCAAs and Glutamine

Post-Workout

This is honestly something I look forward to every day. I don’t really have a sweet tooth but something about this is just so satisfying to me. All whole foods but makes me feel like I’m getting a treat. Its a ‘great job for killing your workout’ indulgence.

Reasonings:

~Rice again..in rice cake form. These are not your cardboard Quaker rice cakes. NO. These babies have double the carbs and therefore taste so much better. They actually taste like puffed rice. These are a carb staple in my diet.

~Coconut oil: Simply added to the ‘icing’ for added calories that I can’t see as added bulk.

~Whey: I have tried eating whole proteins and they just take too long to digest when my body is literally shaking. Whey is much faster and prevents me from getting sleepy. I only buy New Zealand whey as it’s lactose free, no antibiotics and the cows are grass-fed. The ingredients are just whey, enzymes and natural flavouring. Their flavours are amazing!  

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3.5 organic brown rice cakes (Lundberg–> much better tasting! higher carbs= no styrofoam taste) + Protein ‘icing’ of 1 tsp coconut oil, 25g whey (I used maple), 1 tsp crunchy peanut butter, 15g melted banana and enough water to form a paste. Topped with 35g nanner.

And you guess it…2 more enzymes. I take two because I think the whey makes me a bit bloaty if I don’t have the extra one. Before anyone asks, no I cannot eat vegan protein. I can’t digest quinoa or any sprouted grains other than rice. Plus it tastes like assssss..sorry but it’s true. 

Unpictured ‘bite’

My post workout is around 2-2:30pm, and I take my fish oil in between than and dinner but like to have something in my tummy with it as without anything it can lead to gas (hello fish burps) so I down a bit of chicken in the fridge.

1 tbsp of lemon juice before to help with fat digestion. 

Dinner.

Lobster is a special occasion when my Dad comes down. He so nicely brought some for me and of course I opened that baby the next day..

I have my vegetables for the day here…so sad. I have a small salad (unpictured) to start with all easy to digest/ low FODMAP veggies (cucumber, carrots, iceberg lettuce and some dark greens, not kale or anything). I love veggies but cannot have too much.

I have roasted mini potatoes and kabocha pictured here. To be honest, I hate potatoes, so bland to me compared to sweet taters even with seasoning, but I can’t have my sweets right now and I need carbs. Kabocha is a staple (cuz what person doesn’t adore it?), but should be limited due to being a high FODMAP and to be honest I think I have been over doing it a bit recently (anyone else find it bloats you?) because of aforementioned hatred for potatoes.

And no, I eat rice all damn day so I don’t want rice for my nice sit down meal of the day.. lol. Oh and yes, enzyme number 100000 for the day and a shot of ACV. 

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Lobster (thanks Dad) + roasted kabocha and baby potatoes. Unpictured salad to start with dressing of ACV+ lemon juice+ herbs+ mustard

Night Meal

Unpictured ~5 ounces of haddock attacked with turmeric because no one needs to see that…

Eaten in bed. It may seem weird to you to eat fish before bed and than pair it with rice cakes and nut butter. I like to think of it as the meal and dessert.

The fish is simply more protein (read below before you yell at me for eating too much protein…), the turmeric is for anti-inflammatory properties and the rice cakes are simply for more carbs.

The reason I have mostly peanut butter with a shmear of almond butter is because my coach really wanted me to try to rotate almond butter with peanut butter because peanuts have a risk of moulds and such I believe..

…but I just can’t (TEAM PB!). So there, I have some almond butter.

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Also yes there the nut butter is strategically placed. I like a big glob for the last bite okay. Common there has to be another person out there who saves the best for last no?

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2 Organic, unsalted brown rice cakes (Lundberg) + 20g organic crunchy peanut butter and 5g organic crunchy almond butter

Shot of lemon juice (cuz that’s a large amount of fat according to my body) + …enzyme. 

So yeah, can you tell that rice is a staple for an annoying stomach? It’s my major carb source in various forms because it sits well and gives me the carbs I need for my training. We are still being very, VERY modest with fat increases because my system doesn’t handle  those very well. I try to help this by taking a shot of lemon juice before a higher fat meal as acid helps to hydrolyze the fats a bit (i.e. help break them down). Also, yes my protein intake is high. It is what it is (for the moment..). It gives me calories and my system is okay at the amount it has right now. Can’t take any away if it cannot be replaced

Know what I’m saying?

So there is my day of eats. Very typical, as it’s pretty much the same every day with a few switch ups (fish type at dinner, choice of whey, etc) but I do that because 1. I like my food and I’m a creature of habit and 2. because it doesn’t turn my stomach into a raging….umm.monster.

Hope you enjoyed!

Anyone else out there okay with eating the same things every day?

Similar food restrictions?

-Chelsea


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50g Of Protein?!?…Thinking Out Loud

My friends, welcome to the end of the first full week of school!

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Not too shabby for 4th year eh?

I have to admit I’m still adjusting. Them Tuesdays and Thursdays are killer for someone who trains in the morning…Hello five am, you came too soon. But hey, when you have the rest of week as usual (ie. off) then I really can’t say much I suppose.

Chattering time, special thanks to Amanda for the chatline hook-up!

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1.My prof this morning said…

You really only need 50g of protein. Maaayyybe a bit for more athletes…

Are you kidding me? I would die. Maybe not actually, but I’m pretty sure mentally I would ( I love protein…) and physically I would be suffering. A large chicken breast is almost that amount so what, no more for the rest of the day? Guys I eat a ridik amount compared to this on a daily basis (not because of some weird bro-science “the more protein the better” notion but because it’s something my body seems to tolerate for a higher amount when fats and carbs are a bit tricky right now) and I can’t imagine cutting down.

But no. I may not be a dietician yet, but I’m sorry 50g is too low. Someone has been following the Food Guide a bit too much. However, even that says to have more then that. Geesh…

Please review this amazing article about UP TO DATE SCIENCE AND PROTEIN NEEDS. Sorry for shouting but this low protein diet BS needs to stop!

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Highlights:

Protein shouldn’t be understood as percentages of energy intake because those at lower intakes would not be getting enough. 

Protein should be higher the the RDA recommendations because it not only is for building and repairing but also been found to help with certain disease and illness states.

Current perceptions are that protein is an expensive nutrient with limitations in the food supply and are reinforced by outcome measures that are based on strict cost/benefit approaches to diet formulation. This concept stems from animal science goals to maximize growth with the least expensive foodstuff. <-THANK YOU FOR FINALLY SAYING THIS OUT LOUD! Protein is said to not be needed as much because of money not because of health. 

Phew I’m all hot and bothered now…

2. Is it weird that I can eat in a class discussing enteral tubes no problem…?

I’m just gunna happily eat away while you’re talking about how to shove a tube down someones throat, or gasp, through an open part of the skin. I may feel differently if those words turned into pictures tho…

3. I’m excited for my courses!

Specifically, the assignments. I have lost you haven’t I? I have all nutrition courses this semester for once and I have clinical case studies (where you act as if you are a working dietician and go through the nutrition assessment and treatment process) to look forward to doing in addition to creating my own program to target a group of individuals. Last night I came up with the idea to target the female athlete triad for this and I’m kinda excited to do it!

4. Accept the strap…

Yup, buckle up cuz on a day where my life is on my back, it needs to be distributed well.

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SnapChat is lilmisscross91 if anyone cares

Good thing I could care less what others think of my attire…

5. Enough about school, it has arrived!!

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Delicata is now found at my grocery store and I lit up like a fire cracker….

Kabocha will always be my first love but this baby takes up my fridge in the fall.

6. Unfortunately that is not all that has arrived…

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Hands up if you agree!

Too bad life doesn’t allow for that…

FML winter is arriving.

…..

Some things of interest on the inter web that have attracted my eye lately..

7. Passions stick. Superficial reasons fail.

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Time and time again I will repeat this because it is so true. Find what you love to do and focus on enjoying that and getting better with that rather then an outcome attached to your physical appearance.

8. Science.

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I enjoy listening to Layne Norton because he gives legit scientific information that is up-to-date. He gives some interesting basic information in this quick response vlog about carbohydrates and effects on blood sugar.

9. Speaking of science…

Been loving all of Jeff Nippard’s latest lifting videos.

He shows his workouts but then gives the science behind why he may use different movements over others based on studies looking into optimal muscle activation. Interesting stuff, definitely something to watch if you’re all into fitness and such.

10. One final IG gem to cap off this chatter post…

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Loved this. There is never too much love you can give, never too much kindness and although we think over enthusiasm can be annoying, it’s just us being jealous that they found something they are highly passionate about.

Shine on and throw all of those amazing qualities at everyone you meet. They make you an amazing person and shouldn’t be something to tone down ever!

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Happy Friday Eve friends

Whats a quality that you felt you had too much of? Sometimes being too empathetic and feeling what others are feeling too much can seem burdensome but in hindsight, I believe that its been a good thing. It makes me more understanding relatable in the end. Sometimes I wonder if that is what makes many feel they can share things with me without really knowing me too well.

-Chelsea


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I’ll Start On Monday…

My new diet starts on Monday

Starting Monday, I will live in the gym

My new body transformation will start on Monday

I will be a better me….

Starting on Monday.

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Happy September 1st friends. New month and this month in particular tends to be associated with the “after-summer fresh new goals” to reach before the new year.

We all see it….Similar to the New Year resolution season, with the return of school comes the new gym go-ers, the new dieters who want to loose all their summer weight plus more by Christmas, and people making plans/goals that surround making a fairly significant change in their life.

This is like a whole month of “I will start on Monday” and unfortunately this mentality often leads to starting changes as of September 1st and ending sometime between September 10th and October 1st. It’s a sad reality, and personally, a mentality that I often just cannot understand.

You see, I am fully supportive of goals. Goals that are something that lead to personal growth and bettering yourself. So yes, goals are great. What I don’t understand is why self-improvement has to be seen as a punishment or something to be delayed to a later date. In this case, after the weekend.

Why wait to better yourself?

I ask myself this question often when someone says that famous phrase to me…

should get my shit together

Here’s how I see it…

1. Your goal is unrealistic

2. Your goal is seen as a punishment

3. Its just not a priority enough

Either way, the chances of them lasting is slim to none. Take the gym as an example, we all dread the gym being packed, but always know that the stampede will clear in a few short weeks.

This is awful to admit because it’s great that people want to become more fit and I welcome those who want to improve upon their health and become stronger versions of themselves, but this is really just observation at it’s finest. 

So lets look at the first point. Your goal will NOT be reached if you are looking at something as an “all of nothing” type of deal. I will cut X from my diet forever. I will go to the gym 2 hours a day, EVERYDAY, I will live off of salad…etc, etc. These are NOT realistic or attainable for anyone nor should they be thought to be required for bettering your health. These overly loafty goals are often pushed to Monday because you are wanting to be ‘free’ before you feel that life is going to suck.

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This is why they fail. All-or-nothing goals will never work. Take one thing and change that. Make this a lifestyle by making something manageable.

~I will start by going to the gym 3 times a week

~I will turn out the lights 30 minutes earlier 3 times a week

~I will pack up my own lunch rather then buying out for work/school

So what about #2?

Sometimes people go into making changes because they feel they have to. Got a bad doctors report? The prescription –> get yo ass to the gym and loose 20 pounds. Doctors orders. You may feel the need to do it, but that doesn’t mean you’re gunna like it.

My new life starts on Monday.

Or what about writing that paper you need to get done. You know that sitting down and writing rather then enjoying time with friends sucks, so, push it off until Monday. Not only are you loosing time and probably adding stress to your life (plus loosing sleep), you probably ended up using some of that time doing something mindless because you told yourself you were gunna start later.

Ever done that? You have the time to kill but have already accepted that later start date so you don’t use that spare time effectively?

Instead, do an hour here and there over that weekend in between socializing. That’s not that big of a commitment, you aren’t spending hours in a chair slaving typing away and come Monday, look you have half your paper at least drafted.

When you look at something as a punishment or something that is being forced on you, you won’t want to do it. Nonetheless, how is moving it to a later date making it anything less then what you currently perceive it as? Punishment derived goals also fail because you have set your mind up that you hate this thing and that it is required of you to do. There is no internal driving force for you to want to do it.

Time to change your mindset.

Something may suck but turn it around to something positive. Need to change your lifestyle due to health issues? Make it a challenge to yourself in some way or take it upon yourself to try something new that you may end up loving. Find a recipe that you love and make it more nutrient dense. Work your way up to doing some race or lifting a certain weight. Don’t focus on the required target as if it is something ‘forced on you’ because that will just breed negativity. Instead, tell yourself that this is for you and make it something you want to do for yourself.

The last one is one that really hits most people hard. A certain goal or challenge may be a great learning opportunity or something that would really benefit a person but they just don’t do it.

Why wouldn’t they want to do something that simply makes them a better version of themselves?

It’s not a priority. 

Yeah it may be great and all but it’s not important enough to them to make that change. That is a sad reality, but often times this is common and people miss out on a lot of great things and chances.

…..

So, overall I think that goals are great. They are visions. They are about helping to make yourself the best you can be. They fuel you to push and challenge yourself BUT that is only if you do them and take them seriously.

Ask yourself why wait to do something you want. Why hesitate to make yourself better. Want to make a change? DO IT RIGHT NOW!

…Or you may just let the chance slide on away from you and miss out.

It’s simply your choice. 

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Thanks to everyone over at Thinking Out Loud for listening and a big shout out to our lovely hostess Amanda.

Have you every wanted to do something but waited too long to do it?

-Chelsea


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Sunday Link-Love

Happy Lazy Sunday Friends. I thought I would jump in on this lil blogger favourite as I happened to come across some interesting reads and listens over the past few days. Thought I would share them and my thoughts associated with their content. Hope you enjoy.

1. Your Child is a Brat and it’s Your Fault.

I have often mentioned that I think that this generation is a disrespectful and entitled bunch and this read brings up some good points as to why that may be. There may be some extremes listed here, but in general I think the main point

Parents are spending more time with their kids then ever (in the form of hovering), but that time is the wrong kind of time.

Sometimes parents need to stop worrying about upsetting their child or being their protector and be their parent and teach them some responsibility. Charging into a principles office following their child getting a bad grade leads to children thinking they don’t have to work hard, daddy will take care of it if I don’t do well. Bargaining with a child and saying if you do X I will buy you Y doesn’t teach them responsibility. Things like chores are just done. That’s that. Plain and simple.

2. Fuck Fat Loss

Pardon my french, but this is in fact true. Ever wonder why things like diets and new years/September resolutions don’t stick? Well it’s because we are obsessed with superficial things like fat loss as a main motivation.

You do not have to always be on a diet or think about burning calories or revolving your life around some bullshit regimen that is too impractical to be sustained beyond a few weeks.

You need something more internal to sustain anything. Working out is hard. Making sure your diet is on point while you are working a full time job and wanting a life can be hard too. Body composition changes take time and so if that is your sole reason for making changes in your life, guess what, those changes are not going to happen fast enough for you to use that as the driving force.

Obsessing over fat loss is effective for one thing: Making women increasingly dissatisfied with their bodies.

As it mentioned in the article, if obsessing over fat loss was actually giving results, than perhaps it would be something recommended to do, but it doesn’t. It does however cause disordered eating, stress, potentially eating disorders and unnecessary restriction.

So take a piece of advice from this article and eat and workout for YOU and your health, not just to loose a few inches. Make that fat loss a SIDE EFFECT and not the main goal.

3. Sigma Nutrition Podcasts

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This is a site full of great research and expert based podcasts on a number of interesting topics related to fitness and nutrition. If you are gym rat or nutrition knowledge-seeker like myself, then this is definitely a site to check out. Some of the ones that I have enjoyed thus far include topics on…

~Exercise-Induced GI Distress and the Impact of Gluten and FODMAPs on Athletic Performance

~Hypothalamic Amernorrhea

And this one is next up for a listen

~Role of Micronutrients on Mental Health and Psychiatric Disorders. 

Cool stuff!

4. Latest Interview from Jeff Nippard

You all know how much I love Em Dunc and so I was excited to listen to her words of (very young!) wisdom. She is such a powerful, positive and insightful person to listen to. She takes life my the reins and goes full speed towards her dreams. She makes mistakes and only uses those to fuel her fire and learn more about herself.

“If you fail at something…don’t be that person that it defeats. Be that person that it fuels.”

The famous line of the interview…

“[regarding prep] you go from being a baguette to a breadstick.” 

5. Nia Shanks Twitter Feed

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This lovely lady is the leader of the “Lift Like a Girl” movement that we have seen more recently. I’m no feminist, but I do enjoy female empowerment, especially in the gym! I just came across her profile and have just been enjoying her tweets.

It’s perfectly OK to finish a workout saying “Hell yeah, I did that!” It should build you up, not tear you down. Exercise is not punishment.

Ever wonder what you could experience and achieve if you didn’t allow fear of the “what-ifs” hold you back?

Well those are what have been catchin my eye over the past few days. Hope at least one of them interests you and can give you some insight or inspiration.

Take on the new week with passion and drive! 

-Chelsea


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It’s Coming…Currently

School is starting in a few weeks.

school starts

It’s really not that bad, you see I know that we all go through the period of being so happy that school is over due to exam stress but two weeks in we are officially bored.

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Then once school starts, you are all excited to see all your friends again and then one week in you’re waiting for Christmas Break again.

#FirstWorldProblems

In light of this, I thought it would be a good time to give an update on life in one of these currently posts. So, I hope you enjoy and please, comment below and let me know what’s going on with you! I miss chattering more with you guys as my comment section has been quite silent over the summmaa months. I totally get that it’s summer and you all are crazy busy with jobs and just trying to still have a life, but I miss you my friends. ❤

Anyways, onto the update.

Currently

Totally snagged this from Amanda cuz it’s cute. Hope you don’t mind 😉 

Current book Youtube watch: Cuz you all know I don’t read…I have recently been following Mr. Nick Tong Strong more closely for his knowledge and expertise in bodybuilding and nutrition. He’s the prep coach of two ladies I follow on YouTube, Emily Duncan and Taylor Chamberlain, and I have just been spending some time getting caught up on his talks. Interesting stuff.

Current music: A few goodies off of the new album for Suicide Squad. Haven’t seen the movie itself, but I really liked some of the music!

suicide squad

~Purple Lamborghini -Skrillex and Rick Ross

~Sucker For Pain-  Lil Wayne, Wiz Khalifa & Imagine Dragons w/ Logic & Ty Dolla $ign ft X Ambassadors

~Heathens – Twenty One Pilots

Love these 3 for the gym.

Current [non]-guilty pleasure: Foam Rolling! I have been rolling every morning without fail and I found out the hard way that my legs and hips are not the only things that need some more roller love…

Despite being painful sometimes, it’s actually relaxing and its something I’m trying to do for my body to perform at it’s best. I’m falling more and more into “what would an athlete do for their kingdom” type of mindset and if you break your body down day after day, it needs some self care too for it to keep doing what it does for you.

Current drink: Can I say ACV shots? These have really been helping my tummy lately (although it’s still being stupid regardless). Shoot those things back before you eat and it helps to digest your food!

ACV

So many benefits! I got my Mom doing it every morning (the she started a night shot on her own!) despite her hating it. The face she makes is awesome 😀

Just make sure you get a natural one with the mother. Take a tablespoon or so and water it down and take your shot!

Current food: Creature of habit, I don’t tend to change that much as I love every thing  that I eat, but kabocha, now that I found a nice dry one, is a serious love recently.

…not that it really left, I mean all other foodies know the feels when it comes to this golden treasure..

kabocha love

Current obsession: 90210. Yeah summer is a snooze feast for shows so I started re-watching 90210 and …I’m hooked again.

Current craving: I think it’s the heat but I have seriously been craving a slushy for some strange reason. I tend to put my BCAA’s in my bottle and then right in the freezer for like 2 hours to sip on during my gym sessions. When you take it out and shake it, it’s like a Blue Raspberry slushy and I just find myself wanting more after I finish that one. Haven’t caved yet to get the real sugary thing (my stomach would probably hate me for it) but I need to give in at least once during the last few weeks to ice cream or something. Brave face on and accept the crappy feeling for a few days. It’s been far too long.

protein ice cream

Check out Elle’s Recipe HERE

Something similar catching my eye constantly (and always fuelling an inner struggle) is those smoothie bowls/protein ice cream bowls on IG. I want one so bad but I’m afraid because of a few reasons. My body hates digesting large amounts of liquids at one time. You will never see me eating soup, slurping down a smoothie or having a protein shake for that reason. Too much liquid makes me nauseous. Secondly, the thickeners (xanthum gum) that really give it the right texture will probably leave me on the floor.

Can I please incinerate my IBS ridden stomach and get a new one? -_-

Current need: I don’t need it but I kinda did. This is the Back At It Again Tank.

On zee card…Opps. I blame the “What’s New” Lululemon emails they taunt me with..

Current indulgence: Being done work 😉 not that my work was breaking my back or anything..

 

Current bane of my existence: The humidity. I love the heat and will never ever complain that it’s too hot, but the muggy, buggy and gross “I go outside and feel instantly wet and my hair turns into an afro” feeling, not so much.

humidity

Current procrastination: Looking into Masters/Internship programs. I want to do it because I want to be ready, but despite having the time to do it, I just tend to sloth when I actually sit down for the day. Oops.

Current confession: I hate to be that girl…but I’m kind of looking forward to the new school rush at the gym to see if anyone interesting shows up. No no, no early 20’s sillys, I’m done with the early 20’s. Can someone mature and have a goal in life…oh and lifts…walk up to me and be my swolemate yet?

Current quote: Just something to think about

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Re-Posted from here 

When you do something, are they truly for you? Are they something to make you happy. Are they something that makes you excited?

..Or are they something that some force has told you is what you should want or how you should behave?

Current excitement: Working with my new client! I met up with her today for nutrition consulting and both of us are excited to begin our sessions together. She actually happens to attend my gym and live right in my area so I can have our meetings face-to-face which is really nice.

Current mood: Trying my best to keep happy afloat. I know I know I need to stop complaining about feeling sick, but it really does affect my mood. I have a lot of things to be happy about and to enjoy so I’m trying to keep those in the forefront while my stomach and I are at war.

Well that’s the update on moi, so tell me something about your life!

Much love! 

-Chelsea


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Muuufffiin Mondays

Hey Friends,

Happy Monday! Fresh start to the week.

What are your goals this week?

Today I’m hoping to tackle some ice cream, which I haven’t had in about 2 months so I’m trying not to work myself up about it too much because I do have a hint of excitability about it because it’s Jays, and I truly do love Jay’s homemade creme de la creme and I miss it. Wish me and my tummy luck.

So, I’m starting off this week with a recipe as I made some muffins to take to the gym last night and I got asked for the recipe.

Now, I have been experimenting with flourless baking for a while and now have ventured into making my own blends up and they still have been working nicely. The basic idea comes from a few very good recipes that everyone that I have baked them for has lapped up, so check them out here and here. If you’re okay with oats, here is another goodie! Gluten-free baking can be tricky because the ‘flours’ often leave the goodies dry, tasteless or they just fall apart due to lack of structure. Hint hint gluten is a protein and gives goodies structure.

What I have found is that the ‘formula’ in these recipes has always turned out nicely and although they are more dense than your traditional goodies, most people don’t mind it because they are so moist due to the heavy hand on the healthy fats.

Yes friends, healthy fats.

The base of all of these recipes is nut butter. So rather then flour bases, you use fats and they turn out great!

Fat is not bad, fat is flavour. Remember that!

So any who, want some muffins that will leave you more satiated than a traditional sugar-laden muffin? Well checky checky.

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So onward we go to the recipe.

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The basics.

Peanut Butter Apple Muffins

Gluten-free, Sugar-Free, Dairy-Free

Makes 12 muffins

Preheat your oven to 350 degrees. In a bowl combine the following wet ingredients:

1 cup (about 250g) natural peanut butter

1/2 cup (about 125g) apple butter

125g (or more) shredded apple

1/4 cup (about 65g) liquid egg whites (or a whole egg, I was out)

125ml unsweetened cashew milk (or other liquid)

1 tsp vanilla extract

Mix those in your bowl and then add the following dry ingredients:

1 tbsp coconut flour ***

1 tsp cinnamon (or more)

1 tsp baking powder

1 Stevia packet (adjust for sweet tooth)

*** if you don’t have coconut flour, you should be okay to reduce the milk by half

***Feel free to add other mix-ins: nuts, raisins, etc

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Here is the consistency you are looking for.

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Thick but still pourable.

Once you have combined everything, pour into a muffin tin lined with liners. Pop in the oven for about 20 minutes (rotate once half way through) or until they are just firm to the touch. Remove from the oven and place on a cooling rack and allow to cool and set for at least 15-20 minutes.

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Then enjoy!

Macros for each muffin if you’re interested. 

Cals: 160 Carbohydrates: 12g Fat: 11g Protein: 6g Sugars: 8g Fibre 2g

…..

These lil babies should be put in the fridge as they don’t have any preservatives to keep them as fresh like a typical processed goodie would be if left on the counter.

Tell me what you think if you try them out 🙂

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Have you had success with gluten free baking?

Favourite gluten free products?

-Chelsea