Archive | December, 2012
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Chocolate Mint ‘n Peanut Butter Protein Smoothie

21 Dec

Chocolate Mint 'n Peanut Butter Protein Smoothie

Ingredients:
1.) 1 serving all-natural protein powder (I use Optimum, ViShape or BSN)
2.) 1/2 cup unsweetened vanilla almond milk (I use Blue Diamond Almond Breeze brand)
3.) 1/2 cup chocolate mint soy milk (I use Silk brand)
4.) 1 tbsp natural peanut butter (I use Krema brand)
5.) 1/4 tsp ground cinnamon
6.) 1 packet truvia or stevia
7.) 3 ice cubes

Directions:
1.) Combine all ingredients in a small blender.
2.) Blend and enjoy!

Officially 12 Weeks Out- Progress Photo Update

17 Dec

I am officially 12 weeks out from NPC Bikini Competition. I decided to take my progress pictures today and compare them with photos from three weeks ago. Progress photos are a necessary evil. We yearn for the end result but how do we know if we’re on the right track without the objective picture? For a physique competition, appearance of fitness is extremely important. But even for weight-loss, fat-loss, muscle-gains, etc., progress photos can ensure you are: 1. Eating the right amount, 2. Exercising the right amount and 3. Letting go of some unnecessary stress. Most likely, if you have been following a fitness regime at least 80% of the time, your results will appear better on camera than you had thought.

Now, I have more progress to go with building muscle and losing body-fat. I will show you examples of pictures of my ultimate goal and beyond for this competition but the main points are to: 1. Appeal to a feminine and fit physique 2. Show proportionate and mainstream muscle and leanness 3. Present a fitness model-type appearance on stage. The other divisions for women in NPC competitions are Figure, Physique and Bodybuilding; the divisions for men are Physique and Bodybuilding. I think the bikini division is best for me, and I am excited to show up on stage on March 9th in Culver City, CA. 90-day challenge here we go!!

I was happier than I thought with my improvements especially after some set-backs (refer to my previous post).  The way we ALL lose body-fat is not determined by us (AKA no spot-reduction is possible) but by genetics, nutrition and exercise. I am noticing the most improvement in my upper and lower back and arms. I am noticing slight improvement in my abs and lower body but more will occur the longer I stick to my plan. My advice to those who have fitness goals is to not just focus on one part of your body such as hips, even though that can still be a main goal. You must also relish in stronger arms, a flatter stomach and better energy and attitude. ALL of that counts too.

(11/25/12)                (12/16/12)

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Fall Down 8 Times, Get Up 9: My Week in a Nutshell

14 Dec

Aahh the week no one wants. The “I’m stressed and this is not fair” week; which leads to the “I’m lazy and tired” week; which succumbs to the “Oh, that cake looks really good, and I would rather watch that show” week; which, ultimately, leads to the “I’ve fallen off track” week. Let me explain.

For weeks, I have diligently bought pre-contest chicken, asparagus and more healthy delights. I have fatigued my muscles with heavy weights and pushed my heart during runs and hills. I have truly enjoyed the process. However, a lovely thing called Life happens, and voila! extra nibbles or more than nibbles of candy bars slip into the day, and gym time suddenly diminishes.

After what  seemed like an eternity (less than a week) of pity parties and long, get-up-and-go talks with my boyfriend, friends and my mom, I realized one important thing: NOTHING WILL CHANGE UNTIL YOU MAKE A DECISION AND THEN ACT ON IT.

Your eating habits, fitness level, career, school, family, relationships and your well-being and happiness will not improve until you make a decision to change it or change your perspective on it.

Once I put action to thought, focusing on just what I am doing NOW (making a healthy meal, going to the gym to focus on one workout, going to work for that day, hanging out with a friend, etc) is the day I found my track again. Sometimes, when we have goals, we get so caught up with the days ahead that we don’t focus on the easiest part: right now. Take a moment to just take a breath and focus on today. Yes, we all need short- and long- term goals but lets have our MAIN focus be living a full life today.

 

 

 

Banana Almond Protein Smoothie How-To Video

6 Dec

Stuck in a protein rut? Well, escape the plain chicken norm with my Banana Almond Protein Smoothie recipe.

Below, I have listed the ingredients and macro-nutrient totals to get you started. Watch my video tutorial below for simple directions with trainer-approved foods and spices.

BANANA ALMOND PROTEIN SMOOTHIE:

What you need:

1. 2 scoops ViShape Sweet Cream Protein Powder (To find it, Click here!)

2). 1 cup unsweetened almond milk (original or vanilla).

3). 1/2 medium banana

4). Ground cinnamon spice

5). Stevia or truvia

6). 3 ice cubes

7). Liquid measuring cup

8). Blender (I use Hamilton Beach)

Macronutrient Totals:

Calories- 172, Protein- 14 g, Carbs- 24, Fat- 5 g, Fiber- 8 g, Sugar- 7 g

MelanieAvalon.com

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