Lil Miss Fitness Freak

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


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Banana Oatmeal Pancakes With Chocolate Chips

Pancakes can make every day a lil better no?

Well, my housemate wasn’t feeling the greatest a few mornings ago so I decided to do what I do best and get my tushie in the kitchen to whip up something to lift her spirits.

The result?

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A plate full of fluffy, tender patty-cakes full of caramelized banana and some slighty-naughty chocolate chips.

They did their job well as she was full of smiles as she slathered some natural honey on top and ate it with her finger’s.

#ThatsLoveAtFirstBite

Incredibly simple to make and for not that much batter, you get a four cake tower! Now thats what I call happiness.

Gluten free (if you use certified GF oats) and made without a drop or sprinkle of sugar because that spotty death looking banana truly is a sweetheart despite it’s dark demeanour  😉

Oatmeal Banana Chocolate Chip Pancakes

Serves 1 

Prep Time: 5 minutes Cook Time: 10 minutes

Ingredients

~1/4 cup oat flour + 2 Tbsp rolled oats
~1 egg (or an do an egg white)
~1 medium RIPE banana
~1/2-1 Tbsp natural almond butter
~1/4 cup almond/cashew/milk of choice
~1 tsp Vanilla extract
~1tsp baking powder
~Cinnamon
~1-2 Tbsp chocolate chips (optional but for chocoholics its kinda mandatory..)

Directions:

1. Mash 3/4 of the banana in a bowl.

2. Whip in the egg, almond butter, vanilla extract and milk of choice.

3. Add your dry ingredients minus the banana and chocolate chips. If the batter is way too thick, you may need a tbsp or 2 more of liquid but that depends on the size of the banana. Batter should be not runny, rather, pourable-but-spreadable

4. Heat a large non stick pan in medium. Add a bit of coconut oil.

5. Take 1/4 of the batter and plop into the pan forming a thick pancake. You can make two or more per pan depending on your flipping skills.

6. Slice you banana and place some slices and some chocolate chips on each cake.

7. Pop on a lid and let it cook low and slow until the bottom is golden and firm. NOTE These won’t bubble.

8. Flip and let cook for about a minute more without the lid. Remove from the pan.

9. Re-spray your pan and make pancakes out of the remaining batter using the same method.

10. Voila all done!

Top with whatever you would like. Honey, maple syrup, more fruit, etc, etc.

I hope you enjoy! 

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I missed fat Tuesday by a long shot, but hey, I play by my own rules. 

-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.

😀

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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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


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Gluten Free? Are You Sure….

Hey Friends!

So this is a post that I have wanted to do for a while after watching this video. Click on the picture for the link up to YouTube.

Yes, it’s kind of long but it was eye opening to say the least. It was interesting to me in many ways…

1. It advised me that I fell for conventional ‘wisdom’. #FutureNutritionStudentFail. I followed the public knowledge rather than doing my research when I decided to go ‘full’ gluten free. Well, now I can understand why some of those gluten free grains still gave me issues (here’s lookin at your quinoa!).

2. I was slapped in the face by how stupid I actually was now that it was simply explained. If gluten is the protein that is found in a given grain of wheat or barley, than wouldn’t it make perfect sense that oats would also have their own specific form of gluten? Same with quinoa. Ditto for buckwheat. Etc Etc.

3. There are apparently hundreds of different types of gluten and more yet to be found…geesh. Again, makes sense now that we are all aware of the fact that every grain has it’s own specific gluten protein.

4. You may only be sensitive to certain types of gluten and not others. Oats may be perfectly fine with your gut, but not wheat. Even corn may fall under your no-no list despite it not being listed under the standard list of grains to avoid. FYI many Celiacs have a huge problem with corn.

It also made me wonder who first put together this conventional list of gluten free do’s and dont’s? If said list is not completely accurate, why has it been allowed to be broadcasted to the public to the extent where it’s seen as common knowledge?

Gotta love the food industry. Also gotta love the fact that now we need to go back and tell people that what they have learned is not 100% true.

So what does that mean for all the Celiacs and gluten sensitive peeps?

Well, maybe nothing if you are feeling just fine and dandy on your current ‘gluten free diet’. Perhaps, like I mentioned earlier, you are okay with the specific types of gluten found in the approved grains and you can go on with your food as if you never read this post. On the other hand, if you are finding you are still having issues with digesting your food, you may need to consider trying to pinpoint the grains you are having issues with through keeping a food journal OR just cut out ALL GRAINS from your diet and say hey to the paleo life.

It’s really not that bad if you have to go the paleo route. I’m about 90% paleo and completely content. If I could go full paleo I probably would, with the exception that loosing my oats would make me sob uncontrollably for days. 😛 Unfortunately for me, my gut is at it’s wits end with my current veggie intake as it is and with my carbohydrate requirements I would be on the floor if I were to try and reach that intake with veggie starches alone. Bleh.

….but I love sweet taters and squash…

So whatcha think friends? Anyone surprised?

Post up your thoughts in the comments. I would love to hear your opinions and experiences!

Oh and to end on a comical note, click on the picture below.

Sorry, I just had to. It’s lol worthy 😀

FYI, if you’re claiming to be gluten free you may want to know what you are supposedly ‘allergic’ to. Just a thought…:-D

If you do want to learn more, here’s a video on the basics.

Have a great night friends!

Could you explain to someone what gluten is?

Any fellow gluten free readers? Do you still eat conventional gluten free grains?

-Chelsea


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Skillet Cookies

Hey Friends,

So I have been on quite the recipe hiatus for a while now and I apologize for not posting as many as I should be given that I’m a foodie blogger.

It’s not that I haven’t been making new things, because I have, it’s more that I just haven’t gotten around to posting them due to tackling other blog topics that I have really wanted to talk about. In addition to that, I still need to get over the ‘this doesn’t really seem like a recipe to me” thing and just post how I do stuff. Sometimes what seems silly to post to me, may actually be quite helpful to someone else. That thing may just be very much enjoyed by that person too, so why am I holding them back based on the thought that just throwing something together doesn’t make for a ‘good enough’ recipe post?

No more I tell you, no more!

Now that I have set a goal to post a recipe every Sunday, a weekly recipe (at least!) you will get! And, since it’s still Sunday, why don’t we throw one up right nowskillet cookiesIf I’m not mistaken, I have talked about these and given a rough recipe already, but I wanted them to have a more formal post as I have better pictures now.

These guys are really nothing new. They have been baked for own nommin pleasure as well as for others. They actually date back all the way to my fourth year. Yes a whole two years ago. #FoodBloggerFail.

They started off with me needing an easy way to transport my pre-workout proats to my early morning thesis class before I hit the gym. I also happened to find a recipe for these oatmeal skillet cookies (Ashley at Edible Perspective is a genius!**) around the same time and thought they looked very similar to the ingredients I used in my proats. Sooo I then decided to throw my normal oats in a pan and see how that went…

20140622-202619-73579889.jpgTurns out, they worked quite well. Again, Ashley you are amazing!

**Oh and when I linked those these Chocolate Chip Oatmeal Pancakes from The Minimalist Baker in my earlier mentioning of this recipe that was incorrect. Ashely’s oatmeal skillet cake-cookies were was my original inspiration, but those pancakes are definitely on my list of to-try recipes! **

Make sure you go check out Ashley’s version of these super yummy (and guilt free!) cookies, but for now, I will leave you with my creation.

One final note I want to make is that these cookies are very customizable. The pictures and recipe I’m about to give here are for the ones I ate on my rest day so they are my Zoat’s version. I have made these for others (many others recently and gotten rave reviews! See end of the post) in various flavours and ingredient quantities and they still work out perfectly. To be honest, it’s all about the consistency of the batter with these guys. All you need is a thick, cookie dough like batter in the end before ‘fryin’ them up and you are good to go. What goes in that batter is really up to you for the most part.

I hope you enjoy!

Zoaty Oatmeal Skillet Cookies

Gluten-Free and can be made Dairy-free if a vegan protein is used.

Makes about 3 cookies.

In a bowl combine the following:

  • 2 egg whites or 1/4 cup of liquid egg whites (can use a whole egg)
  • 1/3 cup of unsweetened almond milk (or milk of choice)
  • 1/3 of a grated zucchini (or about 70-80g)
  • 1/2 tbsp-1 tbsp of nut butter ***I omitted this from this particular batch as I wanted it on top***

Mix until you get all of the nut butter well distributed.

Than add start adding your dry right into the wet. See how easy, you don’t even need to mix dry and wet separately!

  • 1/2 cup gluten free oats
  • 1/4- 1/3 scoop of protein powder, flavour or choice (more or less to get the thicker batter)
  • 1 tsp chia seeds (or flax meal)
  • Cinnamon and extracts to taste

Mix these all together until they form a THICK batter. This is not a pourable batter, it should be needing to be scooped onto the pan.

Next fold in any extra add-ins. Fruit chunks, nuts, seeds, etc. I used 4 grams of raw cacao nibs.

Let the batter sit for a minute while you preheat your sprayed or lightly oils pan. Ensure that your pan is no higher than medium low heat (about half) or your cookies will burn on the outside before fulling cooking on the inside. You also want to ensure that your pan is sprayed enough or they will stick. I used a non-stick spray and 1/2 a tsp of coconut oil (for the crispier top).

Plop your batter into the pan and form your cookies. Let those cook for about 3 minutes or so, or until the bottom is golden brown and then carefully flip them over to let there other side cook. Remember that although you are cooking them like pancakes, these are not the same consistency. They are much denser and should therefore be a bit easier to flip.

Once your skillet cookies are done you can do a number of things with them….

You can take them as is and eat them like a cookie.

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You can be super cool like me and stack them up

Throw some homemade strawberry rhubarb compote (just simmered strawberries and rhubarb chunks!) on top…

Plus a blob of much need Chocolate Nuts n’More peanut butter cuz no breakfast is complete without nut butter…

And a final sh**storm dusting of cinnamon on them …

And call them pancakes.

20140622-202617-73577726.jpgAnd then proceed to destroy said stack and spread out the toppings on each pancake like a pro.

Once the picture is all said an done, this is how pancakes are supposed to be eaten right? #FoodBloggerConfessions

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Can you tell what order I eat them in lol. First one has no nut butter, the last has the biggest blob. I have peanut butter issues.

Good stuff, good stuff.

Final Macros for my version (with 1/2 tbsp Nuts n’More peanut butter and 1/2 tsp coconut oil for frying):

Cals: 358 Carbs: 42g Fats: 11g Protein: 24g Sugar: 6g Fiber: 10g

Go and make them. You won’t regret it! They are a totally wholesome and healthy cookie that you can feel great about eating! You can also make a big batch of them, freeze’em and pull them out for perfect on-the-go breakfasts or snacks. 🙂

Before I leave, I will give you some of the NON ZUCCHINI versions I have made for my gym peeps (aka my famous lineup of spotters ;-)). Here are their favourites:

***Please not that for each of these versions, the batter I have given above is too wet as fruit purees listed below are wetter than the zucchini. To compensate, you can add anything from more oats to coconut flour to more chia/flax to psyllium husk to get the consistency thicker. I simply bumped up the whey to 1/2 a scoop and added one of the aforementioned ingredients if needed***

For Dean: Oatmeal Raisin. 2 tbsp of unsweetened apple sauce gets added to the wet along with vanilla and butter extract (optional) and a tbsp of almond butter. The whey is either cinnamon swirl (cellucor) or vanilla. Some raisins are then folded in before cooking.

For Vince: Chocolate Peanut Butter. 1/4-1/3 of a banana, melted first before combining with the wet. 1-2 tbsp plain green yogurt was also added to the wet as he likes more protein. Finally, 1 tbsp of crunchy peanut butter was thoroughly mixed with the wet. Peanut Butter Marshmallow whey (cellucor) OR 2 tbsp peanut flour. Extra Add ins: Peanut pieces and unsweetened carob chips.

For Tony or the White Chocolate Raspberry Questbar-aholic: White Chocolate Cake Batter. 2 tbsp unsweetened apple sauce was added to the batter along with 1 tbsp coconut butter. Cor-Fetti whey was used (Cellucor), which can be subbed for vanilla. Extra Add-ins: 1/4 of a white chocolate raspberry questbar.

Final bonus and common favourite. Peanut Butter and Jelly. 2 tbsp unsweetened apple sauce gets added to the wet. 2 tbsp Peanut flour is added instead of whey. Extra Add-ins: Diced strawberries (or berry or berry combo of choice) and chopped peanuts.

Let me know what your favourite cookie combination is!

What are your thoughts…Better as a cookie or as a stack of ‘cakes?

-Chelsea

 

 


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Blood, Sweat, And…Tears? Almost. Legs May 8/14

Hey Friends!

Just poppin in with a workout routine for ya! Let me tell you, I felt like I was going to die during this workout no joke. You have heard it before, but I like to murder my legs during my Thursday stem day and well today was no exception. I literally collapsed during wall sits today when Vince (one of my ‘professional’ spotters) told me to do a drop set for my last one. Legs D.E.A.D.

Oh and the tears part of this post’s title? Do you ever feel as if you loose control of your face muscles when you are straining super hard? I call it my ‘squeamish face’ (yes it happens often enough I have a name for it). That face you don’t want to see. That face that is just spasming all over the place (great image eh?). On top of that, today uncontrollable tear duct filling occurred after the completion of those wall sits as I sat on the ground. Good thing was the fact that the fluids stayed put in those ducts rather than trickling down my face. I really wasn’t crying I swear! There ain’t no crying in the gym! Even if tears had occurred, it would have been completely out of my control. Weird.

….and that’s why you don’t wear fancy-shmancy make-up to the gym folks!

Train insane?

Anywho, here she is:

squat backgroundA Few Notes.

  • Warmed up dat core (as usual, it was upper/lower core day) with some weighted knee ups (+drop set for each one) super set with weighted decline sit-ups (+final drop set). Three total rounds
  • Still workin with the 60 and 65lb DB (alternating sides) for walking lunges. I warm up with no weight, then 30lbs and then complete 5 sets with the 125lbs theeeennn finally finish my last set off with a drop set using 40lb DBs
  • For my wall sits, I’m workin with 5 45lb plates on my lap for about 1-1:15 minutes for 4 sets. Today, I decided to be crazy and super set those in with regular barbell squats (still heavy-140lbs). Mistake? We shall see tomorrow…
    • Oh and that dropset of death...So I have 5 plates on me. Vince took one off after 30seconds, then another after 20 more seconds, same with the next one and I was trying to make it to 2 minutes total (I would have had one plate left by that point) but I failed. Basically this is what happened: 2nd last plate came off. I’m starting to cave. “Vince GET THIS PLATE OFF ME!” Leg’s gave out and I proceeded to slide down the wall onto my butt. Leg fail. Literally.
  • My final burn-out of quad extensions and cable kickbacks (one leg at a time) were completed in about 8 minutes tops.
  • Foam rolling and stretching followed after I crawled my way to the change room to eat my post-workout protein muffin.

DONE and DONE!

I’m going to be sorry tomorrow me thinks.

But, before I leave you. I will show you some fuel. Normally I show you what I ate before (ie. my beautiful proats) BUT today I will show you my lunch that I used to fuel up afterwards.

NOTE: This is my second meal following my workout. Immediately following training I have my protein muffin. Carbs and protein in that one, lil to no fat to slow down the absorption of those first two macros as they need to get into your muscles FAST! Post-post workout, or lunch in my case, is still high on carbs, good amount of protein and lower fats.

20140508-205618.jpgBig ol’ bowl of gluten-free red jasmine rice pasta (Explore Asian brand that I mentioned in this post) with tons of veggies, roasted turkey/chicken breast meat, a uber simple spicy tomato sauce and my homemade basil pesto. Sprinkled with a bit of nooch.

Cuz Carbz were required.

Oh and on a side note. It took me a bit of time to try out this pasta as I was scared how my tummy would react to it. So far it has been fab! I have been eating it quite a bit because it seems to sit nicer than anything else right now (no gas/bloat/etc…TMI sorry). Maybe this is because it’s more processed? I’m still eating only brown jasmine rice (like I always have) and water, as those are the only two ingredients, but my tummy seems to accept it more than even just the rice. Perhaps the process of making it into pasta makes it easier for my to digest…? I Dunno. Don’t care. It’s good. 🙂

Have a terrific Thursday night friends!

What’s your favourite leg exercise?

Are you a pasta fan?

-Chelsea


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Friday Check-In

Hey Friends!

Happy Friday

happy fridayFor me, Friday is actually Thursday as my weekend is Friday and Saturday, but I will celebrate TGIF with you all 😉

Any plans for your weekend?

Today was kinda a relaxing and chores type day. What was relaxin

  1. My workout this morning. Chest day peeps! I hope to post this workout soon!
  2. Baking for the guys at the gym. The community members (our lovely group of senior members who aren’t students but come and workout with us youngins) get some baking surprises bright and early Saturday mornin if I have the chance to whip something up. 20140404-202110.jpgSince my protein brownies are going over so well, I made a batch just for Peter this week. Peanut butter, peanut butter and more peanuty flavour went into this batch. Oh and a touch of unsweetened carob chips just cuz… The original recipe is here and all I did was use Cellucor’s Peanut Butter Marshmallow whey (rather than Red Velvet), 2 tbsp of crunchy natural peanut butter (rather than raw coconut butter), 1 tsp of peanut butter extract (bought online) and 30 grams of unsweetened carob chips. I also sprinkled about a tsp of peanut flour over the top before baking for some final peanut flavour. Hopefully the guys (mainly Peter as they are for him…he better show up…) like’em!
  3. Baking in general!20140404-202101.jpgMooooorrr muffins for this weeks snack prep. I wanted to use up the rest of the pistachios I had one hand and ended up creating a gluten and dairy free protein muffin (I used Garden of Life Raw Protein). I will post the recipe if they are yummy 🙂
  4. Finding cool new things at the market! jasminebrownricepastafusilliHow cool is this stuff!?!? This brand (Explore Asian) is actually awesome. They are all certified gluten free, organic and many are vegan PLUS they use the coolest ingredients! I have their black bean spaghetti at home (collecting dust currently as I’m afraid to eat beans with my sensitive tummy) and have seen quite a few of other the interesting gluten free pasta’s they make as well. Today I picked up the brown jasmine rice pad thai style noodles and penne as I have never run into those before and they don’t have any beans or lentils to worry about.  Although I was excited to find these, to be completely honest, I haven’t had pasta in FOREVER as I hate the idea of eating processed food but there are only TWO ingredients in this pasta: Brown jasmine rice (which I love) and water. That is it. No salt. No preservatives. No nothing. So really, it’s just like eating my brown rice! To find out more about their products check out their webpage here. Omegalicious-Key-LimeNow I LOVE LOVE LOVE my Barlean’s Omega Swirls BUT apparently (as I was told) this is basically the same product. You see, Botanica (who is associated with Tall Grass if you wanna get specific) and Barlean’s used to be together but recently split as Barlean’s will be going mainstream. Botanica decided to then create their own lime, Omegalicious, of fish oils that will be sold to the selected stores as Barlean’s once was. Although I didn’t need fish oils, what caught my eye was the fact that this one was 1. new and 2. 20 bucks (yes 20 dollars!) off the normal price. That’s a huge deal for these costly things. One last thing that the supplements guy told me was that health food stores tend to like this new one a bit better  as it and contains one less preservative than Barlean’s, yet keeps the same consistency and yummy flavour. That preservative wasn’t told to me but I’m thinking it’s either the xantham or guar gum as they can lead to digestive distress.  If you want to check these out for yourself go here.
  5. Eatin good food!20140404-202142.jpgPost chest workout lunch of a stuffed acorn squash half [plus unpictured side salad]. I roasted the acorn squash then filled it with a sautee of roasted chicken breast, kale, onions, garlic, mushrooms, zucchini and some of the inner squash pieces. The seasoning for it was simply tons of chili flakes, dried basil and worcestershire sauce.  Yum. I heart squash so much. 🙂20140404-202119.jpgMy favourite dinner. ON A PLATE! WeeeOOO! Mmmmm trout.

Of course there has to be the chores sometimes too right? Here was the not so relaxin parts…

  1. Biking to the gym in the rain this mornin
  2. Luggin back 50lbs of groceries in the rain this afternoon…big backpackI feel your pain..in the rain. Yeah, I’m lame. #BackPackLife
  3. Laundry

I really can’t complain though as my day as a whole was preeeettyyy darn good. A very productive day if I do say so myself.

Now if you will excuse me, I’m off to have my snackie and head on off to beddies to be ready for….wait for it…

…another day off tomorrow 😀 Holler!

What do you do on your days off work?

Most hated chore?

Best thing to help you relax?

-Chelsea