FitTechnics

Best investment ever, still in use 18 years later and still love them! #thankyoumom&dad #gymnastatheart #gripsforlife #trainsmart

My morning playground. Making appointments with myself to progress!

After Recipe! Chicken turned out tasting great! 8-10 chicken tenders (boneless & skinless) 2 Jalapeno diced 2 Banana Pepper diced 4-5 cherry tomatoes diced 1 large tomato diced 2 peaches pitted and diced 2 tsp olive oil spritz (on chicken for moistness) 1 tbs Cajun seasoning (no sodium) Oven on 400 for approximately 20 minutes. Place all ingredients on cooking sheet. Heat until chicken is cooked through. Shred chicken if desired. Paired with Jasmin rice and veggies of choice. Servings for 4-6

Easy homemade crock pot beef tip stew! Completely made up recipe, if it is edible I will share the recipe! #wholefoods #homemade #madeup #loveofcooking #foodforlife

Are you watching your form with your everyday movements? You may work hard in the gym but kill your work with poor posture! There is really no point in training unbalanced and uneven movement patterns that will most likely lead to injury. Think about it, two seconds to sit up straight rather than two weeks with a strained back! Train hard and train smart!

Continuing the weeks! Its Monday and getting a good start with my egg whites and oatmeal. I was getting dulled out with plain (100% oats) oatmeal so I have started putting unsweetened almond milk, stevia, and cinnamon powder. It has made it back on the yummy list that I look forward to eating every morning! 1/4 Cup oats 1 pack calorie free stivia sweetener 1 tps. Cinnamon powder 1/4 cup unsweetened vanilla almond milk Paired with 5 egg whites and 2 oz. Baked coconut oil chicken with sodium free chipotle seasoning.

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Fittechnics

Ellie loves to cuddle! Love this little girl and all her quarks. Now to just get Chance to not snore as loud! Lol

I think i have officially became the crazy "bring my own lunch" (and breakfast and mid day meal) lady!!!

Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients--primarily protein and carbohydrate--in and around an exercise session. Some have claimed that this approach can produce dramatic improvements in body composition. It has even been postulated that the timing of nutritional consumption may be more important than the absolute daily intake of nutrients. The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically, consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it does so in a supercompensated fashion that enhances both body composition and exercise performance. Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors. Not only is nutrient timing research open to question in terms of applicability, but recent evidence has directly challenged the classical view of the relevance of post-exercise nutritional intake with respect to anabolism. Therefore, the purpose of this paper will be twofold: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and; 2) to draw relevant conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.

Its a Monday that started Friday! I have been at a loss this past weekend. We had an eventful family reunion Saturday for my fiancés family. We had so much to get done to help set up. We were both feeling like there was so much to do and we were the errands runners in which it felt like we were constantly going! But, overall it was a success and I did well not eating all the tasty sweets!

Stage training is beneficial to new and seasoned athletes. Cardio training is often chalked up to straight running 8 miles a day. In reality, running is a sport and should be treated as such. An athlete wouldn't constantly "play the game" to get better at the sport they would train to become better. Many endurance sports (i.e. running, road biking, swimming, and crossfit) are just that... sports. If an athlete doesn't train properly to effectively participate in their sport then they are hurting themselves from "the get go". Think about it, would an athlete or someone just wanting to get fit benefit more from building up their strength, balance, and endurance before their sport or should they take the risk of over training in "enjoying" their sport to turn around and obtain an injury that puts them down for days, weeks, or even months. 

Honestly this past week on my meal plan has been a struggle... not impossible, but a struggle. My metabolism is up and my body is starting to know the schedule. I have upped my protein amounts back to where my plan recommends so that I do not get hungry. Still at 5 meals a day and in much need of a change in my workouts. I like change and diversity. I get bored too easy and I am always looking for progressive options in my learning and my fitness. I now know what people talk about when they say "this crazy diet" or "its too hard". Luckily I have an awesome sister that makes me feel guilty for cheating even by a little. Its all about accountability and honesty. If your not honest with your goals then you really have not started any change. Step one for me is goal setting, serious goal setting. Step two is accountability, I am great at helping others stay on their goal path. I just have to turn my coaching onto myself! Step three... get to it! I am up for challenges in change for myself. I need to be a little selfish (which is something I've never been good at).