Power Oatmeal!

This morning's breakfast: Power Oatmeal!
1/2 cup dry oatmeal (quick cook)
1 cup water
1 teaspoon all-natural peanut butter

After microwaving for one minute, add 1/2 scoop chocolate whey protein powder  & 1 teaspoon of Splenda. 

Stir to mix. Seriously better than anything in an instant packet!!!! :-D

Calories: 235, Protein: 14g, Carbs: 33g, Fat: 7g

Sample Weekly Workout

I have recently begun training with a friend who is sharing her tips from IFBB champ, Nicole Wilkins.
Here's an example of what a weekly workout looks like: (courtesy of bodybuilding.com)


Terms to know:
Triset - Three exercises are performed consecutively without any rest.
Giant set- Four or more exercises are performed consecutively without any rest.

Day 1: Shoulders

• Dumbbell Shoulder Press: 3 sets of 10 reps
• One-Arm Cable Lateral Raise: 3 sets of 10-15 reps
• Upright Barbell Row: 3 sets of 15 reps
• Plate (35 lb) Front Raise: 3 sets of 15 reps
• Rear Delt Raise: 3 sets of 10-15 reps

Day 2: Chest/Arms

Tri-set:

• Dumbbell Incline Chest Press: 3 sets of 15 reps
• Standing Dumbbell Curl: 3 sets of 15 reps
• Seated Two-Arm Dumbbell Triceps Extension: 3 sets of 15 reps

Tri-set:

• Standing Cable Flyes: 3 sets of 15 reps
• Cable Straight-Bar Curl: 3 sets of 15 reps
• Cable Rope Pushdown: 3 sets of 15 reps

Tri-set:

• Pushups: 3 sets to failure
• Machine Preacher Curl: 3 sets of 15 reps
• Bench Triceps Dip: 3 sets of 15 reps

Day 3: Legs

• Box Jump: 3 sets of 1 min (30 sec rest)
• Bench Step-up (holding 15 lb dumbbells): 3 sets of 15 reps
• Leg Presses (one leg at a time): 3 sets of 15 reps
• Switch Split Jumps on each leg: 3 sets of 20 reps, 30 sec rest
• Leg Extension: 3 sets of 20 reps
• Lying Leg Curl: 3 sets of 15 reps
• Stiff-Legged Deadlift: 3 sets of 15 reps

Day 4: Back

• Wide-grip Pull-up (unassisted): 3 sets of 10 reps
• Seated Close-Grip Cable Row: 3 sets of 15 reps
• Lat Pulldown: 3 sets of 15 reps
• Bent Over Barbell Row: 3 sets of 15 reps
• Pullover With Straight Bar: 3 sets of 15 reps

Day 5: Light Shoulder Circuit

Giant set:

• Military Press: 4 sets of 20 reps
• Upright Barbell Row: 4 sets of 20 reps
• Dumbbell Lateral Raise: 4 sets of 20 reps
• Standing Rear Delt Dumbbell Flyes: 4 sets of 20 reps

Days 6 and 7: Rest

Cardio is done daily, 6 days a week, and usually involves one of the following: interval sprints, intervals on the elliptical, or interval cycling for 30-45 minutes post-strength training workout. 

12 Week Challenge II, Day 1

Here we are again, only this time I plan on hitting this Challenge harder than the last time. What does that mean?? Clean eating, eating every 3 hours, and gym time 6 days a week. Today was day 1, and here's what my day went like:

Plain Oatmeal for breakfast, (bleh, but I haven't made a trip to the store this week yet)
Lots of water
Cajun chicken breast, lettuce and tomato
Lots of water
Protein bar
More water
Protein shake

OK, so I didn't get 6 meals in, but I am satisfied with WHAT I ate....which is a step forward!

I missed my alarm this morning, so instead I did my gym time tonight. I did legs, trying to keep my heart rate up between sets with jumps, squats, lunges, and step ups. Then 25 minutes of interval sprints on the treadmill, 2 minutes at 4.0 and 1 minute at 8.0, repeat.

Overall, I am happy with my Day 1!

Here's some inspiration of what can happen in just 12 weeks:
https://www.facebook.com/media/set/?set=a.213857485302861.54230.199797146708895

12 weeks down, 12 more coming!

I am not going to say much on this post, other than I am happily 20 pounds lighter, many inches lost, and stronger all over. Not my favorite picture, but since I am overdue on publishing one, and have yet to find "the perfect suit," this will just have to do. New pic in 12 more weeks!
Before.......                                                                                      After.........

Black Bean Salad

I LOVE this stuff!!!!! It is so good, and if you can get your hands on fresh corn, it is even better!
Here's the recipe:

1 can black beans, drained and rinsed (very important to rinse!)
1/2 can sweet corn, drained, or roughly 3 fresh ears, cut from cob
1/2 red bell pepper, seeded and diced
1/2 onion (red or vidalia) chopped
1 BIG handful of cilantro, chopped
1 lemon or lime

Simply toss all of the beans and veggies together in a bowl, then squeeze the citrus juice over the whole thing and toss again. If you don't have citrus, you can use about a tablespoon of white vinegar instead. I usually dive right in with a spoon, but it just gets better in the fridge as the flavors "marry."

Serving suggestions: as is (great side to a protein like chicken!), in a whole wheat tortilla with some avocado, or over brown rice (or saffron rice)