Weekly Recipe: Post Workout Banana Pudding

Friday Recipe!  Post Workout Banana Pudding

So it isn't exactly like the Banana Pudding I make during the holidays, but this has still become one of my favorite Post Workout Meals.  After a strength training workout it is important to consume carbs and sugars to replace the glycogen that was lost during the workout.

1 Scoop of Banana Protein Powder (Suggested Brands: Trutein or BSN Lean Dessert)

1/4 c. Vanilla Unsweetened almond Milk

1 Medium Banana (65g)

1 Single Serve packet of Mini Nilla Wafers 

Optional* 1 Tablespoon Tru Whip (It's like Cool Whip without hydrogenated oils.  You can find it at whole foods)

Slice Banana and put half on the bottom of your bowl

Make a Pudding with the Protein Powder and Almond Milk (The amount of almond milk depends on How thick or How thin you like your pudding)

Slice the Remaining half of the banana

Place Mini Nilla Wafers on top along with a tablespoon of the Tru Whip.

Enjoy!  also makes a great dessert if you are craving something sweet!

Progress Journal: Weeks 1 & 2 of 6 week Training Cycle: Moving Forward!

My 6 week training cycle became 7 weeks and 2.5 days once I realized how long it was from October 1 until Thanksgiving Eve.

So that gives me an extra week or so to bring it on down before I take a break Thanksgiving weekend and cook my favorite naughty treats

A Review of Q3 Progress

When I first saw these pictures I was embarrassed and disappointed.  The first picture was from when I Was still in the midst of my contest prep and the second was after my extended vacation. It is easy to see the difference.  

I thought about not posting them, but I changed my mind. For one thing my after picture doesn't look all that horrible.  As a matter of fact if we aren't talking about bodybuilding and general pictures, they look fine.  Plus they look better than when I started.  The point is to keep making progress and not dwell on setbacks.

First Two Week Cycle Notes

Feeling More Normal

I feel like myself again.  I do not feel overwhelmed by food.  I feel like I did before I started this journey.  I follow my meal plan and sub out foods.  It was my diet that I was eating before I started and it is all on plan.  I tended to carry my food before I started this endeavor because I liked the food I make better and I have returned to that feeling.

Able to Eat out without going overboard

This past weekend I Went out to eat with my family and honestly none of the choices grabbed me but what did grab me was served on a small plate.  I ordered two of those dishes and it was under 800 calories.  I also sampled desserts from everyone else.

I did not feel the need to order a huge meal and proceed to stuff myself.  I enjoyed my meal and moved on.

Able to pass on foods because I know I can have it at the end of this short cycle

Last week I was at Whole Foods and there were Justin's Peanut Butter cups at the register.  I thought about getting one for my free meal but I passed because I didn't really want it.  I told myself if I really wanted it, I could have it Thanksgiving weekend or for my next free meal.  

Hungrier!

This is an excellent sign because it means my metabolism is revved up.  Right after I eat, I think did I just eat?  I'm also hungry about an hour later...So this is outstanding news.

Training

Training is going well.  We've changed exercises up and I have decided to keep my poundages the same for this cycle but instead focus on my range of motion and tempo.  I truly believe tempo and Range Of Motion are two of the most overlooked training variables and so I'm really focused on the lengthening part of my workouts  and slowing it down.

I've been pretty sore these past two weeks without increasing weight but just slowing things down and going deeper during my repetitions.

I have found my training intensity again.  I want to build up my legs, back, and shoulders.  Not only for figure competitions but for my life.  Those are the parts of my body that I really want to build and see some real OOMPH.

Sidenote

The Gym has certainly gotten  boring these days in terms of excitement.  I can remember the good old days where I would get excited at least 2-3x per week.  Now it's hardly any.  I wonder what happened? Maybe overly aggressive female fitness coaches who could not take NO for an answer ran all the excitement away but I highly doubt it. I have had to make my own fun by practicing my dance moves and musical numbers.

See you in the gym!

Effective Cardio Training Series: Let's get off the Treadmill to no Results (Part 1)

As a fitness coach, it makes me sad to look around the cardio room and watch people work hard and sweat only to not see their bodies change or change in the wrong direction.

We've been taught that cardiovascular is the key to FAT LOSS. Many take up endurance sports like running and biking to lose a few pounds only to be frustrated that they lose weight at first but then get stuck and in some cases may gain body fat.

In this series I will be teaching how to effectively use cardio to their advantage whether they want to lose fat, gain weight, or improve their heart health.

Are we working efficiently?

Before we go any further with this, I want to ask you this question: When you're doing cardio, can you go for another hour or are you spent after 30 minutes?

I teach Group Cycling and recently I have heard feedback that my class is too hard.  I own it. I do not believe in people coming to a class for 55 minutes and just bouncing up and down on the bike without putting forth an effort or using the time to text and be on their phone.  If you're going to do cardiovascular work, then you are GOING to do cardiovascular work on my watch.  

Walking the Dog and Phoning it in

I use the terms "walking the dog"and "phoning it in" in my classes when I don't think the class is working hard enough.   

My recent experiences in the cardio area of the gym shows that "walking the dog" and"phoning it in" are common practices during cardio works. Every week I have gotten stuck next to people who are just chit chatting on their cell phones and not even short of breath.  Talk about phoning it in!

The truth of the matter is that walking the dog and phoning it in are not going to help you improve your conditioning nor is it going to help you to lose body fat.

Is Cardio the KEY to Fat Loss?

No. It's a TOOL in fat loss but the purpose of cardiovascular is to strengthen your heart and improve blood flow. It's not the KEY in fat loss which is why you're frustrated on the treadmill to no results.

The next time you are in the cardio area of the gym, I want you to observe  the people working away on the cardio machines.  I’m not saying this to be mean spirited or elitist, but I want you to make an observation and then take note of it.

Next, I want you to pass by the free weight area of the gym and observe the people.  

There is usually a big difference in body composition.  One group has a higher level of body fat and the other group has a lower amount of body fat and looks more “toned”.

That’s not an accident

I do not want to bash cardio and I am not a member of the anti cardio tribe.  As a matter of fact, I love cardio training for the endorphins and I think it’s necessary for cardiovascular health. Heart disease is the number one killer of women. We need to be serious about our cardiovascular health.

Common Questions about Cardio Training

In this series, I will be answering some commonly asked questions regarding cardio training.

• I do an hour of cardio 3x per week and I’m barely losing weight! What gives!
• What is the best form of cardio training?  Do I need to run?
• I heard that Low intensity cardiovascular training is known as the fat burning zone?  Should I only be doing low intensity cardio so that I burn the most fat?
• How can I do my cardio effectively so that I can maximize my results?

Progress Journal! It's the First of the Month...Get up Get up...Time for a 4th Quarter Comeback

I'm back.

From G Day in August until about Sept 27, I have been in limbo. During that time I have quit and given up on bodybuilding and my goal of doing a fitness competition about 10 times.  I figured it was never going to happen and I should just throw in the towel.  This lasts for about an hour or two and then I decide I don't really want to quit.  

I asked myself two questions

Will I regret not doing this in 20 years?  

Will I lose respect for myself if I quit?

The answer to both questions was Yes.  So I press on.

Attitude Adjustment

Somewhere around Labor Day I just got tired.  I was tired of meal plans.  I was tired of not getting to eat trail mix and Quest bars.  I was tired of fooling myself that I could ever do a competition and I just had enough.  

I submitted my update to my coach with an 80% compliance rate for my meal plan and an "I'm over it" attitude.  When I received my update she wrote back and said that just because I am not competing this year I cannot have a "ho hum" attitude or else I am never going to get there.  If I really want to do this, then I need to get it together.

She was right of course.  My attitude did suck and I took the words to heart.  After all, the reason most folks don't get where they want to go is because they give up when they think it is taking too long or they don't believe they will ever reach their goal.

Olympia Motivation

A few weeks after that, I Watched the Olympia competition.  For those who don't know it is the Super Bowl of the Bodybuilding/Fitness World.  Watching all those awesome competitors really lit a fire under my butt. My coach stood on the Olympia stage or the first time ever and it was such a reward because that is a competition for only the best of the best.  I also knew how much she sacrificed and how hard she worked to get onstage at the Olympia.

My workouts received new oomph after watching all of the beautiful ladies compete and I was more motivated than ever to accomplish my goal of competing in fitness and looking strong and powerful.

Recharge and Facing My Fears

So after the Olympia I got out of my bubble and attended a Women's Empowerment Conference.  During those 5 days, I did not work out.  I ate what I wanted but I did not binge.  In fact, I had promised myself that I was going to eat pancakes on my vacation and I did just that.  I ate when I was hungry and I also found a grocery store to buy fresh fruit and water.

I brought my workout clothes but decided I needed a break from working out and food.  I didn't want to think about it.  I wanted to feed my soul.

During the Conference we went through a Hall of Fears where we faced all of our biggest fears.  Some of mine are fear of failure, rejection, and caring what others think.  I realized that was part of my problem when it relates to my fitness goals.

Fear of Failure

I am somewhat embarrassed that I told everyone that I was going to compete in figure this year.  Not only did I not accomplish, but I have also gained weight back.  I felt like a failure and that I don't have what it takes to be strong, fit, and a competitor so I should just give up.

OK I didn't hit my goal...MOVING ON!  I tried and didn't make it this year but that doesn't mean it won't happen eventually.  People who TRY DO THINGS...it's okay to make a mistake and then move forward.

Rejection

During one of my meltdowns in the midst of contest prep, I asked myself a question:  Was I doing this to vindicate myself from all of the "rejection" over the years.  Was I doing this to prove that I was worthy of attention and that I am not destined to be a Hoarders episode.  The truth is that was part of the reason why I wanted to do a figure competition.

I wanted to prove people wrong who think I am going to be some pathetic old spinster with dried up eggs.  I also wanted to SHOW people who rejected me how wrong they were.

During the prep I had that a-ha moment where I realized that it did not matter whether I weighed 160 or 140, if someone is here for it...then they are here for it.  It really didn't matter.  I will not earn anyone's love or attention because I competed in a fitness show.

I have to say that after the conference I realized I was putting too much stock into vindication and validation.  It wasn't going to cure my rejection problem.  What did help my rejection problem was me facing my fear of rejection and telling myself that being me is good enough and if someone isn't here for it...then they just aren't.  Oh well too bad.

What Others Think

I think I was afraid of getting up and looking foolish if I did compete.  I was afraid that people would think I was a loser since I didn't complete my goal and because I have gained weight back.  

This was probably my favorite line of the week: "Stop worrying about others think!  Don't listen to people who are doing a lousy job of running their own lives"

Again trying is better than laying around doing nothing.

4th Quarter Comeback

Well as I have told my coach, I need to set some smaller goals to keep myself focused on the bigger picture.  I have decided to set goals for the next 6 weeks to see fat loss and a considerable change in my my midsection.

I officially started October 1 and my end date is November 15

I don't have a weight goal because I don't want to get focused on the scale.  i know which changes I am looking for and that comes with being compliant!

Here are my starting pics: