Breakfast Burrito

Ok, so I know that I post a lot of workouts. But one of my favorite things to do (besides lift obviously!) is to cook. I find it so exciting to put together new recipes that are delicious and nutritious! So this week I thought I would share my "Breakfast Burrito" recipe with you.

I stumbled onto these a couple weeks ago when I was trying to find a healthy breakfast option. I LOVE BREAKFAST! Like most breakfast dishes you can customize this recipe however you want...you want extra protein, more veggies, sweet, savory, this burrito can do it all! So the recipe I did is a little plain but delicious nonetheless. I have put the macros at the end for those of you who want to fit this is your macros!

Breakfast Burrito

-15 eggs (5 whole eggs, 10 egg whites)
-5 turkey sausage patties
-1/4 cup of habenaro jack cheese
-Mission "Carb Balance" Burritos
-Picante Salsa

Other things that I have seen are sweet potatoes, onions, bell pepper, turkey bacon, etc. For the salsa I put a a tablespoon in a Tupperware and put that on as you eat this glorious entree!

Here are the macros from my burrito. Now don't be alarmed...this burrito is stocked full of healthy carbs, fats, and proteins. I try not to worry to much about calories, more about the content. I used burritos that had higher carbs (note the dietary fibers = good carbds), but if you are trying to do lower carbs you can get a different type of burrito!!


Happy Eating :-)

How to Eat Out and About

So one of the major things that people deal with when starting a new LIFESTYLE (I don't use the word diet) is how to incorporate it into everyday life. So here are some tips that I use to stay on track and have fun!

Going to a Friends:
1. Try to eat whole foods. I like to load my plate with veggies and fruits. SKIP the dips!!
2. Remember PORTION control. It's ok to have macaroni and cheese but no one should have 1 pound of macaroni!
3. Eat a little something before hand. If you don't know what is going to be at the party, it may be safer to have something before so you don't feel starving and over eat at the party.
4. Stay away from sodas and high calorie drinks. I like to just have water when at parties, don't waste calories on liquids.
5. Think before you act, sometimes looking at a food you can know if its good or bad. Just remember to think.

At a Restaurant:
1. If you know where you are going check out the menu before you go, this way you can make sure that you stay on track and don't get side tracked when you see some of the yummy things on the menu. If you don't know where you are going, feel free to take your time looking. Don't rush!
2. Ask to get no butter, salt, oil. Restaurants load stuff up with oils and butter, they can usually make it without that stuff so ask them!
3. Drink a whole glass of water before ordering. This is a tactic that will help later. Water will start to fill your stomach up and by the time you have your food you won't be as hungry.
4. SKIP the appetizers. Most of these are loaded with calories and usually take away from the main course.
5. When in doubt go back to basics. When I don't know what to eat I always go back to chicken or fish and steamed veggies. I know its not glamorous but it keeps me (and you) on track.
6. Remember that restaurants have SUPER large portions. One thing that I do is cut everything in half. Take the rest home and eat it later.

Following these rules will help you stay focused. Remember if you do over eat...or have one to many brownies don't beat yourself up. Just refocus and get back on the grind!

For example - tonight I had a dinner party that I went to at a local restaurant. I was looking at the menu and was thinking about getting some fettuccine alfredo, BUT instead I got some blackened chicken which sweet potato succotash. I passed on the appetizer and drank plenty of water. Was it easy? Not the entire time (I really wanted dessert :-P) but right now I feel pretty good and I don't feel any guilt about eating out. Stay focused...promise the discomfort of passing on junk food will pass!


Have a great week ya'll!!

Hey Everyone!

I hope you all had a great weekend! With the holidays coming up I want to focus on staying focused during this time. Remember we all want to have a good time, and no one wants you to not enjoy the holidays. Having cake, pie, stuffing, etc is ok in portions, but its important to stay focused on health and goals. During this time I try to enjoy the things that I like to eat (sweets, sweets, sweets) but I also continue to go to the gym and eat my normal food 90% of the time. Don't let all your hard work go to waste!!

So this is what I am purposing..."No Fat November". This is a plan that is relatively simple and will help us all stay focused. I will be the first to admit that since I got back from vacation it has been hard to stay focused. I want this to be the time of year that I complete my goals and get focused for my future fitness goals.

What I also think is important is that we set goals that are not directly related to the gym. Maybe its eating better, maybe its focusing more at work. I think that it is important to focus on health and wellness, but that does not just incorporate the gym and nutrition. It also includes your mental health and physical well being. So think about something that would help your overall health. This month I am going to try (please bare with me on this) to let you know about the workouts I am doing, as well as food. If ever in doubt, check out my Instagram page, I definitley get more stuff going there.

Here is my workout for today:

-Back and Biceps

1. Seated Row superset Dumbbell Curls (4 sets, 15-10 reps)

2. Dumbbell Row superset 21's (see description below) (3 sets, 15-10 reps)

3. Lat Pulldown superset Hammer Curl (dumbbells or cables) (3 sets, 15-10 reps)

4. Push-up superset Burpee Curl (5 sets, 10 reps)

-Cardio: 30-45 Minutes - Interval Training.

--Descriptions:

1. Dumbbell curls can be done in a variety of different ways. I like to start with my palms facing my outer thighs, and while bring the weight up I turn my wrists to face the ceiling. You can also start with your wrists facing away from you and bring them straight up with no pivot.

2. 21's - using a barbell, 7 full curls, 7 curls where you stop at 90 degrees, 7 curls from 90 degrees to 45 degrees. See my Instagram for a video example.

3. Lat Pulldown's can use a variety of different bars. Make sure which ever bar you are using that you pull with your lats. At times when the weight gets heavier people tend to want to use their arms to help...don't do that. You also want to make sure that your back stays straight during the motion, don't use momentum to bring the weight down either.

4. Burpee Curl - do a modified burpee, when you come up to standing position, instead of jumping you are going to curl. Make sure the weight is relatively light this exercise is very challenging.

Happy Lifting guys! :-)

Oh Hey Everyone :-/

Hey Guys! 

I know that I have been MIA for awhile…life has been pretty busy. I am in the process right now of starting new things and I think that you will all be very excited! So what I thought I would write about today is myths of working out. Since I started working out regularly I have heard some strange things about women working out. Like crazy weird things! :-)

1.       Lifting weights will make you bulky like a man. – WRONG!! The first thing to remember is that men and women are built differently. We all have different muscle structure…just because you start lifting weights doesn’t mean you are going to turn into a female bodybuilding. Lifting weights makes your body make muscle. Muscle burns more calories than fat, more fat burning = good

2.       I want to tone – so I’m not going to lift heavy weights. – WRONG!! Sure starting out at 3-5 weights are good. But you can’t stay at those weights forever. In order for the muscle to grow it has to be challenged. You have to slowly increase your weight. 

3.       Eating healthy is boring. – WRONG!! Eating healthy should and CAN be fun. I love try new things. I love trying new recipes. Not all of them are good…not all healthy food is delish. But you find the things that you like and run with it. I love Van’s crackers and hummus, one of my go to healthy snacks…now does that sound boring?!?

4.       You only have to do cardio or weight lifting. – WRONG!! I believe that in any workout routine you need to have a balance. I am not saying that weight lifting is the only thing to do, I am not saying that cardio is the end all be all. I use a combination of both. I vary the intensity of both in order to have a well rounded workout routine. Weight lifting is important for muscle development, cardio is important for heart health. 

5.       I am going “no carb”, “no fat” – WRONG!! I do not believe in elimination diets. When I was doing prep I eliminated a lot of foods and I found that I craved those things. I believe that people process food differently and needed different levels of fat, carbs, protein, lactose, gluten, etc. I always say start with an even diet of proteins, carbs, and fat. See how your body responds and switch things around. No diet works the exact same way for everyone, so find a diet works for you…but steer clear of elimination diets!

6.       Eat less calories to lose weight. – WRONG!! Back in college I would do calorie restriction in order to get ready for spring break, summer, a dance :-O. Calorie restriction sends your body into starvation mode in which the body holds onto fat and water, giving you the appearance of being heavier. Now why would anyone want that?!?!?!? Make sure you get enough calories to support your resting metabolic rate. I need at least 2000 calories on days when I work out and 1500ish when I am resting. 

7.       I worked out today, I can eat anything I want. – WRONG!! You cannot out exercise a bad diet. If you want to change the way you look it starts in the kitchen. You have to feed your body well in order for it to work well. Think about your car, if you put crappy oil, crappy gas, crappy everything in the car it will run like crap. DON’T do that to your body. Feed it what it needs, exercise to help building muscle and cardio endurance, and you will be amazed at how your body responds. 

I am very passionate about exercising and nutrition. I believe that it is the cornerstone to a happy, healthy life. Before starting a workout/nutrition plan make sure you do all your research. I have been working out myself for two years now and I am still learning. I’ll share my gym story. When I was in college I went to a gym with my friend. I literally went once and never went back. I was only familiar with a treadmill and it was the worst thing ever. After graduate school I put on 30 pounds and felt horrible about myself, so I decided I was going to go to the gym and get a trainer. I work with 2 very skilled trainers for a year. They helped me understand fitness, nutrition, supplements. I met people who were “gym rats” and they helped me learn more and more. I moved from doing 3 days (1 weight lifting – with my trainer, 2 cardio days) to 6 days (no trainer, 1 cardio day) a week. I use to be self conscious in the gym, and now I feel like I own the place ;-) I put my music on and rock out. So take all this in…set a plan...and kick butt!

I work hard every day to achieve the body that I desire. But it does not happen overnight. You do not have to be scared of the gym. Go in there…kick a$$...and leave feeling awesome! :-)

Motivation...Where do I get some of that?!?!!!

Hey Guys!! I hope you are having a fabulous start to your week. I am feeling good, I am on track with my diet so my energy levels are great, I'm sleeping well, and I am having great workouts! But...this isn't how I feel all the time. Sometimes I think we get caught up in the "hoopla" of other people and become discouraged. We see that "so and so" is always happy, always thin, always motivated and we get angry at ourselves for not feeling this way all the time.

I'm going to be real with you guys...sometimes I just want a big cookie, ice cream, brownies, and a glass of wine and sit my happy butt on the couch! I won't pretend that I have good gym days, or that I don't mess up on my diet at times. I won't pretend that I am always happy, but what I can tell you is that I work for those things constantly. I already talked about my views of happiness...it was a pretty good post if I don't say so myself, go and have a gander.

So the question becomes...how to do I keep my motivation up when I feel it going down. WOW what a GREAT question ;-)

I once had a client ask me about motivation...so I obviously gave them the definition...the act or process of giving someone a reason for doing something : the act or process of motivating someone (Merriam-Webster). But what does this actually mean? How can we increase our motivation so we stay focused and on task even when we don't want to...well I'll help you out with a few of mine (and with the help of another blog, you can check it out @ http://zenhabits.net/get-off-your-butt-16-ways-to-get-motivated-when-youre-in-a-slump/).

1. Set one goal - often times we get ahead of ourselves and set lots of goals. Unfortunately the human mind and body rebels against a lot of change at one time. Take one goal and make it your primary focus. For example most people set the goal to get healthy for a New Years Resolution. That's great...but being healthy encompasses a LOT of stuff. So set one goal, maybe get active 3 days a week or eat health 5/7 days, or not eat fast food. Once that becomes a permanent change (2-3 months) create another goal.

2. Find people that inspire you - you can do this is lots of ways. Social media is amazing (and not so amazing) with connecting people of similar mind sets. When I started my fitness journey I followed every fitness model/bikini pro/gym rat I could find...if they were out there I followed them. They helped me with new and different exercises, recipes, and motivation. I eventually weeded out some and only followed people that really inspire me. If you have Instagram, you can follow me @fitcassie_88 you can also look at my page and see the people I follow. :-)

(One of my faves, Amanda Latona is an IFBB Pro Bikini Athlete)

3. Think about it Daily - When you want sometime bad enough you should think about it all the time. Goals are meant to challenge you, that being said you want to find one that you have to think of new and creative ways to crush it. I haven't been doing the same fitness routine for the last two years...I change it up...challenge my body. I read articles and magazines everyday to learn more about fitness and nutrition. I talk with my friends everyday about it...probably to the point that they want to shoot me in the foot :-P But doing this makes it your primary focus.

4. Support - you want to have people around you who inspire and help you through this time. Whatever your goal may be, it will be challenging, you will want to quit, be with people who will force you to stick to it. I have a friend that I talk about prep with...she isn't doing a competition, she doesn't have the same fitness goals, but she pushes me and gives me that nudge when I don't want to do something (cough cough cardio).

5. Start small...super duper small - I know what it is like to have a big dream. Problem with big dreams is that sometimes getting there can be overwhelming and we eventually give up. It's better to start off small (with a larger goal/dream in mind of course) and celebrate small successes. Say you want to lose 25 pounds...wow that's a lot of weight...for anyone. Instead of focusing on the 25 pounds all the time...focus on 1 pound, keeping one pound off, keeping two pounds off...etc. That way you are happy with progress you have made and don't become discouraged by not reaching your 25.

6. Lastly...think about the benefits - being healthy is hard. I won't lie...it was so much easier to be fat and unhealthy. I didn't think about the food I was eating, I didn't care about how much weight I could squat, I didn't really care about calories...problems is I was unhappy...probably bordering on depressed about my weight. I had poor self esteem. Being healthy makes me happy on the inside and outside :-) it has pushed me to try new things. I have made new friends, pushed myself to get a new job, and to get on stage in a tiney tiny bikini in front of hundreds of people!! It may be a pain to weigh/measure all my food and exercise 5-6 days a week...but it's MUCH BETTER than the alternative!

(Progress pics for week 2)

Nutrition 101: Carbs :-O

Carbohydrates:

When talking about food most people will divide it up into macro and micro nutrients. Macro nutrients include protein, carbohydrates, and healthy fats. Micro nutrients are smaller like vitamins and fiber. It is important to know the significance of all of these nutrients in order to use them effectively. So what I want to focus on first is carbohydrates. I think that carbs get a bad rep because of the way most people consume carbs.

***Carbs are extremely important for your diet and need to be consumed daily.***

So why do carbs get a bad rep?? Well because of things like pop-tarts, candy, and white bread. These things are what we call fast digesting carbs and beyond that have very little nutritional value. Carbs can be divided into three different categories; slow, medium, and fast digesting carbs.  Examples of different types of carbs will be later on, don’t you worry :-)

Carbs are important because they are vital for energy produce and muscle replenishment. Different body types will use carbs differently, but mainly carbs are for energy. When you ingest carbs they are converted into sugar (aka glucose), which in turn gives you energy. If you ingest fast digesting carbs you will have an insulin spike which will make your body store that energy as fat. Slow digestive carbs give your body the ability to store those nutrients as energy in your muscles to use later.

When I put together a meal plan I like to make sure I have a well balanced meals. I also like to consume mainly “whole” foods. I think to eat things with very few ingredients, and if it has more than a few I like to make sure that I know what they are. Some of the things people eat these days is crazy, and if you look on the box you can’t pronounce half of the ingredients! So when putting together your meal plan…look for carbs that are as close to whole and natural as possible!!

Examples of Slow/Medium/Fast Digesting Carbs

Slow – sweet potatoes, wild rice, beans, red potatoes, and fruit

Medium – banana, potatoes, brown rice, oranges, orange juice, whole wheat pasta

Fast – white bread, white rice, cold cereals, rice cakes, fruit juices

Carbs are needed in any diet and all of these types of carbs can be used on a regular/semi-regular basis, you just have to know the appropriate times.

 - Slow digesting carbs can be taken in at any time. Good to take in at all three major meals. These carbs are going to keep you fuller longer because they take your body longer to digest.

- Medium digesting carbs can be taken right before a training session. As you work out your carb storage from early will start to deplete, so taking in these carbs right before a session will help maintain a steady blood sugar throughout your workout.

- Fast digesting carbs should be taken immediately after a training session. You always want to make sure that you are refueling you body after working out. Your body is in prime mode to effectively use and storage fuel at this point. Use fast digesting carbs and protein for maximum benefits. These types of carbs do not have to be ingested, one could use medium digesting carbs after a workout…it is simply the best (and only time) to take in these types of carbs.

Examples of carbs for meals – (these are some of my faves :-D)

Breakfast: oatmeal, Ezekiel bread, sweet potato hash

Lunch: brown rice (or wild rice), sweet potatoes, black beans

Post workout: brown rice or sweet potato

Dinner: brown rice, rice pasta, sweet potato

One thing to remember…that veggies are the best carbs! The more and more veggies you eat the better. Veggies not only are low in carbs, they are full of fiber and other micro nutrients that help you feel fuller longer without throwing your diet off a bridge! 

I usually take in about 1/3 cup of any carb and then 1-2 cups of veggies. Some of my favorite veggies are green beans, spinach, and broccoli! 

Look for my nutrition 101 to come! 

Makin' Groceries :-)

“Failing to prepare is preparing to fail”

Food prep day - (top) lunches for a week, (bottom) calliope food prep clean up crew, (right) homemade almond butter. :-)

One of the biggest things that I have learned in my prep to be healthy is that you are a lot less likely to cheat if you have worked hard to prepare healthy meals. With that being said, people a lot of times wonder what does healthy meal prep look like. Well I am here to help

1. Make a grocery list. Going to the grocery store can be an exciting time when first starting out and you’ll want to buy everything! Problem is that if you buy to much then a lot will go to waste, not good. So be honest with yourself and make a grocery list of the things you need. I eat about ½ dozen eggs a day, so I will need about 5 dozen to get through a ten day period. I like to make as few grocery trips as possible so I will load up on things that I use everyday as well as things that don’t go bad, like frozen veggies.

2. Make a menu. It is a lot easier to make a grocery list if you have an idea of what you are going to make for meals. I usually like to have two different lunches as well as two different dinners to alternate every other day so I don’t get bored.

3. Stay on the perimeter of the grocery store. I try to avoid the middle isles in stores because that is where the majority of the processed food is located. I once was told that 80% of your grocery cart should be foods that have one ingredient ( i.e. vegetables, fruits, oatmeal, rice, etc.). Going into the middle isles you may be tempted to pick up things like macaroni and cheese or chips, avoid these!!!

4. Have a budget. I remember when I first started eating healthy I would go crazy and buy all this “healthy” food. Unless you’re a millionaire, which I am not, its good to have a budget to stick too. This will also help with not buying things you really don’t need. I will buy some things that are more expensive, like natural peanut butter or Ezekiel bread, but the majority of the stuff I will look for the cheapest brand.

5. Organic vs. Not – this is a personal decision. Some people do not have the ability to buy organic food because it is significantly more expensive. Don’t feel bad! Buy healthy food and if you want some organic apples go ahead. If you can afford organic food go for it! I usually spend more money on things like antibiotic-hormone free meat. Some times we have to make tough decisions but as long as you are trying to be as healthy as possible I applaud you!

6. Pick a day to do all your prep. Prepping for a week is a job. It takes time and not taking the time means you are more likely to not do it correctly or not do it at all. I like to meal prep on Sundays. This is the day where I don’t work and I have the ability to clean my house, do chores, and meal prep.

7. Buy Tupperware! Some people prep in plastic baggies some put it in Tupperware, do what you want but have a system. I like Tupperware because then I can put it easily in my lunch box and come home at night, wash and reuse.

8. Create “staple” items that you must always have. I got through a lot of things on a regular basis (i.e. eggs, peanut butter, turkey bacon, sweet potatoes). These items should always be on your list. Make sure that you have enough to get through a week.

9. Only prep one week at a time. I have tried to prep for two weeks at a time, but by the end of the first week I look at the food and it looks old or I just don’t want to eat it. Changing things up is important, so only prep for a week. I usually alternate between some of my favorite meals. Like week 1 and 3 I’ll make the same dishes and 2 and 4 will be the same. But I do them a week at a time.

10. Have fun! People look at the grocery store as a chore, don’t do this! This should be exciting. I LOVE going to the grocery store. I love creating new foods and trying new spices. The grocery store is where it all begins! So have fun, make it an adventure!

Ok so those are my ten things you need to think about before grocery shopping. So here is my “typical” grocery shopping list. I hope you all have a great time shopping and prepping!!!

Eggs

Avocado

Unsweetened coco powder

Oatmeal

Peanut butter

Splenda/truvia

Turkey bacon

Almonds

Green tea/chamomile tea

Hot sauce

Frozen veggies

Sugar free maple syrup 

Chicken

Rice

Mrs. Dash seasoning 

Ground turkey 

Onion

Fish

Bell peppers

Tomatoes

Sweet potatoes 

I WAS RUNNING AND RUNNING AND RUNNING….AND THEN FIT CASSIE HAPPENED. INTRO TO GUEST BLOGGER TEE:

Hi there! My name is Theresa, and I am +Cassie Block 's BFF, PNC, workout buddy and roomie! I am super excited to be a part of her fitness journey and a guest writer on her blog. I mean, what are friends for? To be supportive, accepting, challenging, and present! Since I will be sharing my thoughts with you from time to time I guess I will tell you a little bit about me. 

I've been a neonatal RN for 7 years and I love my career (notice I said career and not "job" lol). Basically,  I care for newborn babies in a hospital setting immediately after they are born until they go home. Very rewarding, yet very stressful as is any job in the health care industry at this time.

Speaking of stress… this would be an excellent transition into how I became a lover of exercise (notice I say exercise and not fitness). I will explain shortly. My very first "ah ha" moment with exercise was during my Senior year in high school when I decided I no longer wanted to be overweight and uncomfortable in my clothes. I  did not play sports as a young person, and was an anxious and somewhat of an introvert at this time in my life. Therefor, I really had no idea where to even begin. All I know is that a very good friend who sat behind me in a few classes asked me if I wanted to start running with her after school to get in shape, lose weight, feel better etc. I hesitantly agreed, but I felt comfortable enough with her to try (knowing I could barely even walk the 1 mile we were required to complete in P.E. on Fridays) Long story short-I ran with her. Everyday. I pushed myself though the initial shame of being so out of shape, through the cramps, through the frustration of wanting to do be able to run without stopping. And then suddenly I was running 5 miles with her on the levee everyday. Over just a few weeks I had conditioned myself to run and for me it was the catalyst I needed to find my confidence and something I was passionate about. I will never forget when my pants were falling off and my legs looked amazing and my tummy actually was flat and had pretty definition near my hips. I was hooked. And for 10 years cardio became my confidence, my weight control, my STRESS relief and the only thing I did…but I wasn't FIT. And it wasn't until I met CASSIE that I realized that there is SO much more than running/cardio. Once again, at a new chapter in my life, I have been lucky enough to find a friend that is bringing me to an even better level of fitness and overall well being. In just a few months I have gone from that girl that only runs on the treadmill at the gym to someone lifting weights, meal prepping, and learning to let go of the number on the scale!!!! I love my stronger body, and I love the way it feels to eat healthy. And I couldn't be more grateful to have a best friend and workout buddy that is just as dedicated to a healthy lifestyle as me. Having a friend to do this with makes it SO MUCH EASIER!!!!

Well i think that is enough for now. I cannot wait to share more stories and experiences with you.

Until next time,

Theresa

Oatmeal: From Flab to Fab

Have you ever gotten bored with your food? Ever think that you are literally eating the same thing over and over again? One of the major problems that people have with eating healthy is that they think it has to be “bland” food that takes like cardboard! Well I am here to squash that myth! One of my favorite things to do is to look for new and exciting ways to make food. I love looking up recipes and trying new things! One of the things that I had a hard time with in the past was oatmeal.

Oatmeal is a great complex carb that keeps you full and satisfied, but it can be very “boring”. When I first stated prepping I would make my 1/3 cup every morning and force myself to eat it! My coach then told me about oatmeal pancakes…talk about heaven! The only problem was that making them every morning was a chore so I decided to improvise!! I wanted a way that I could get my oatmeal in every morning but make it fast. I was on Pinterest and I see that they put everything in muffin tins, what a great idea! So I decided that I was going to make oatmeal “muffins”. I eat two every morning with some sugar free maple syrup, yummmm! So here is the recipe, I hope you all enjoy!

 

Ingredients:

2 cups of rolled oats

1 2/3 cup of water

Directions:

Preheat oven to 350 degrees

Blend oats until they are a “semi-flour” consistency

Mix oats in bowl with water

(can put pam in muffin tin, or line with cupcake wrappers)

Fill each slot up about half way with the mixture

Yields – 12 ½ muffins

 

I eat two in the morning because that is about 1/3 cup of oats. You can add other ingredients to make it fancy as well. I usually like to add cinnamon (helps aid a faster metabolism) or puree pumpkin is something that I have always wants to try. Basically you can add anything in them that you would add in your regular oatmeal.

Picture of breakfast, they look boring but they are totally delish!!! :-)