May your Faith be Louder than The Objections of Others

Never pass up an opportunity to learn and grow no matter how much pressure you get to stay a bystander. I was nervous to compete in my first powerlifting competition. I had many people try to put down my dream and tell me I was making a rash decision. They told me if I was serious about my training I would have paid a trainer to teach me or paid 150 dollars a month for some ritzy gym.

What they don’t know is I have been serious about weight lifting for over two years now. The objections, “you could really hurt yourself” or “wow you must emasculate so many guys” simply became background noise to me. Some oppositions even fueled my preparation and helped me train stronger and smarter because I wanted to prove them oh-so-wrong.

It also helps having spent years networking online building my online turned real life fitfam. These people have become a wealth of knowledge throughout my fitness journey. They have helped me find strength plans online or have given me weights, splits and reps to work with to meet my goals.

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My first meet was the Shenandoah Open Raw Bench Press-Deadlift Championship. Although I only competed on one lift and it was unsanctioned it was a great way to get the feel for a meet. I was shooting for a PR at the meet and I went in and did exactly what I was hoping for. I lost weight for the meet as I expected to do and competed at the 123 lb. weight class but ended up weighing in at 120 lbs. Even though I weighed a little less than I wanted to I was still able to pull 285 lbs. as my final attempt for a new deadlift PR!

The meet also allowed me to key in my training and really focus on improving my deadlift, form, grip and strength. At my next meet I plan to complete a full powerlifting meet competing on deadlift, squat and bench. My bench and squat need a lot of work but I know if I work hard and train properly I will be amazed at the results.

My Deadlift Warm-Up at the Meet:

  • 138 lbs. X 8
  • 155 lbs. X 5
  • 185 lbs. X 3
  • 205 lbs. X 1

Deadlift Final Attempts:

  • 1st attempt: 235 lbs. completed
  • 2nd attempt: 255 lbs. completed
  • 3rd attempt: 285 lbs. completed
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  • (Me powering through 285 lbs.)

1-Minute S’mores Pizookie

This ginormous pizookie is the answer to your prayers. You’ll be completely in awe that this has 34 grams of protein. I was attempting to make this into a bowl cake but I doubled the normal amount of mix and protein because I needed the calories. The bowl I used as a lot bigger so the result was an awesome huge and fluffy cake cookie! Pretty awesome mistake if you ask me. It was so big that it is definitely shareable or if that’s not your style I wouldn’t judge ya! 😉

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Ingredients in 1-Minute S’mores Chocolate Protein Pizookie:
-1 serving Devils food cake mix
-1 scoop ON birthday whey
-1/2 serving S’mores Halo Top
-Drizzle of low cal chocolate syrup
-1 tsp. baking power
-1 egg white
-1 spoonful of plain Greek yogurt

Directions:
-Spray huge bowl with Pam
-Microwave for 1 minute 30 seconds
-Top with Halo Top and chocolate syrup

Macros: Fat (g): Carb (g): Protein (g): Calories:
1 Cake with Ice Cream 6 g 48 g 34 g 382

*Makes One Serving, Includes Halo Top, and whole GIANT cookie*

Do Something You Hate Everyday

Which exercise do you absolutely dread?

My challenge to you this upcoming week is to really think about the answer to that question. Which exercises really challenge you? Is it running? Is it decline push-ups? Start seeing that weakness as an opportunity to challenge yourself rather than shy away from it.

For me those difficult exercises are pull ups, push-ups, dips and even burpees. Commit to performing a certain amount of your problem exercises every time you work out and they will eventually become a hell of a lot easier and I guarantee you’ll feel stronger.

Recently, I’ve been experimenting with improving my push-up stamina. The way I’ve been doing this can seem a little crazy. When I feel like pushing myself a little extra I will perform a week of 100 push-ups a day. Usually I complete them in sets of 10-15. It is easier to meet my push-up quota on days where I work out because I simply add in the sets here in there to my normal supersets.

Overall my push up challenge wasn’t extremely difficult to complete, it definitely made me stronger, gave me a great pump and the satisfaction of overcoming my weakness. Since then I have completed it three separate times. It is important to note that you should have weeks off from this program to recover and grow the target muscles. During the push -up challenge be aware that you are working your chest and deltoids into overtime so make sure you are listening to your body when chest and delt day come around.

You can also perform any other problem exercise in place of pushups but depending on which exercise you select increase or decrease daily reps accordingly (Ex. Pull ups I would shoot for 3 sets of 6 reps daily, trying to get as many unbroken as possible…etc.) Please join me in this weekly challenge starting next Monday and let me know how it goes!!

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(When I had to get those push-ups in but was mid-hike)

Best Snacks to Cure a Sweet Tooth

Hey love bugs! I decided to compile a list of my go to snacks that I have when I’m craving something sweet but don’t want to back track my progress. Here goes nothing! Also all snacks are under 200 calories so dig in!

1.) Fiber One Brownie

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Calories: 90
3g F/ 17g C/ 1g P

PROS: Very chocolaty, only 41 cents per serving

CONS: Not filling but great when heated for 10 seconds and topped with low calorie ice cream

2.) Fiber One Lemon Bar

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Calories:90
3g F/ 18g c/ 0g P

PROS: Amazing taste, very low price of 41 cents per serving

CONS: These are not very filling at all

3.) Light & Fit  Greek Crunch Strawberry Cheesecake Yogurt

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Calories:130
3g F/ 16g c/ 11g P

PROS: Amazing taste, love the texture, filling because of the high protein content, best yogurt I’ve had

CONS: High Price of about $1.50 for a serving

 

4) Halo Top Vanilla Bean Protein Ice Cream

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Calories: 60
2g F/ 14g C/ 6g P

PROS: As creamy as regular ice cream, can eat the whole pint for under 250 calories, real vanilla bean bits, delicious

CONS: High price of  about $5.99 a pint, not many stores carry it

*See if Halo Top is sold near you by clicking here.*

5) 1 Fuji apple with 1 tbsp almond butter drizzle

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Calories: 171
9g F/ 22g C/ 2g P

PROS: Delicious, fresh, easy

CONS: Easy to go overboard with nut butters

6.) Dole Pear Fruit Cups in 100% Fruit Juice

YUMPEAR

Calories: 80
0g F/ 21g C/ 0g P

PROS: Great taste, amazing if cold, 63 cents per serving

CONS: High carb but natural

Caramel Banana Protein Pancakes

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So happy Bodybuilding Warehouse let me try their Caramel Banana Protein Pancake Mix. The mix was delicious and has a over 20g of protein per serving as still makes fluffy pancakes! I’m loving the caramel drizzle on top of this stack as well. Get your protein pancakes, protein cookies and any protein supplements you may need at www.bodybuildingwarehouse.co.uk.

Ingredients:
-50g Bodybuilding Warehouse caramel banana pancake mix
-1 tbsp coconut flour
-2 tbsp unsweetened almond milk
-1/2 tbsp Truvia baking sweetener
-1 tbsp nonfat Greek plain yogurt
-1 egg white

Topping Ingredients:
-1 Trader Joe’s Caramel
-1/2 a Small banana

Directions:
-Spray a fry pan and put on medium heat
-Spray pan with coconut oil spray
-Cook pancakes for approximately 2 minutes on each side
-Melt caramel in the microwave for 7 seconds
-Cut 1/2 of the banana into coins
-Devour

Macros Fat: Carb: Protein: Calories:
Pancakes with Topping 5 g 42 g  29 g 329

*Makes 6 Pancakes with Topping*

Brownie Batter Explosion Protein Pancakes

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Once you go black you never go back! Obviously who ever started that phrase was talking about my dark chocolate brownie batter protein pancakes. Each bite will be filled with rich chocolate chips, gooey ganache and delectable brownie batter cookie dough. You definitely won’t want to share these pancakes!

Pancake Ingredients:
-15g Lean Body for Her chocolate protein powder
-1 serving Trader Joe’s toasted coconut pancake mix
-1 spoonful of non fat Greek plain yogurt
-1 splash of unsweetened almond milk
-1 Truvia
-1 tsp. vanilla extract
-1 egg white

Topping Ingredients:
-1 tbsp. chocolate chips
-1/2 packet of San Clemente cookie dough in Brownie No Frownie flavor

Chocolate Ganache Ingredients:
-1 tbsp. cocoa powder
-1 Truvia
-1 Tbsp. unsweetened almond milk

Directions:
-Mix pancake ingredients
-Mix chocolate ganache igredients in separate bowl
-Spray fry pan with coconut oil and cook pancakes on medium heat
-Flipping pancakes approximately every 2 minutes.
-Top pancakes with goodies
-Eat all da chocolate

Macros Fat: Carb: Protein: Calories:
All Pancakes & Topping 16 g 69 g 21 g 504

*Makes 1 Serving, 6-8 mini pancakes and topping*