Wednesday, March 28, 2012

Amazing story

I will post my boyfriends bio, yes he has issues spelling now but thats who he is so dont judge him! Im posting this for motivation because his story is amazing!

There is so much about me but everything evolves around 1 life changing event. On April 10 2005, my time for judgement was due, I was in a car acsadent NO I WASNT DRIVING! It left me in a Coma, with many broken bones. I have Traumatic brain injury (TBI), also called acquired brain injury. TBI is a result of when the head, suddenly and violently hits an object, or when an object pierces the skull and enters brain tissue. In my situation bolth happend. I am what i would call a Marical. I was dignoced with a severe case of Brain Damge, what that mean's is every thing you do with out thinkin of, Every Thing we take for granet was taken from me. I couldn't walk, talk, eat, breath, open my eyes - Every Thing Was Taken From Me! Half of my body was paralized along with breaking more bone's then you could conpreheand. I was knokd back to the nolige of a two year old, with body functions of a dieing person. This exsparanse made me see just how valubel life is! There is so mutch i am thankfull for and, prowd of. Today I own a gym in Wolcott CT calld TOTAL FITZNESS! If im not there then, you could probally find me at a school. I share my story and, try to make yung driver's see the danger's that are very real, or, you can try The Red Cross. I donate my blood, i thank thos hew've helpd me, and hope mine can do the same. I don't look at myself as a man. When you accept the fact you are a man, you are only human. It's when you are willing to do the impossible, and stand up against your fears that's when you become a role model, someone's Hero. A hero has the abilty to do many things. A Hero can Motivate and Inspire others, to have the Courage to keep moving forward. Courage is more exhilarating than fear and in the long run it is easier. We do not have to become heroes over night. Just a step at a time, meeting each thing that comes up, discovering we have the strength to Overcome the odds and obtain your success. Success is the piece of mind that comes from courage. Knowing you gave everything you had to the opportunities that life has presented to you. Which brings you right back to having the Courage to keep moving forward. That's where a Hero comes into play. A Hero has the ability to reach down and lift people up. Why I won't accept Failure. The way I look at failure, and would incourage others to is that Failure is just the opportunity to begin again just more intelligently. With that being said, it becomes difficult to say what is impossible. Yesterday's dream is today's hope and tomorrow's reality. Remember the future belongs to those who believe in the beauty of their dreams! But you can't be afraid when Failure comes. When you're trying your best, giving everything you have to whatever the situation maybe, and you're still coming up short but more importantly still spilling your heart out to achieve, that's good! Because it's baptism under fire! If you can get through that you'll get the only kind of respect that matters in this world, SELF RESPECT!

100 push ups for my followers!

i SUCK at doing push ups and when i saw 100 likes i almost died! but i did my best! some incline some regular and on my knees push ups ! form is horrible lol it hurt so bad!

Tuesday, March 27, 2012

Chocolate cupcakes :)

1 cup of oats (300 cal)
2  sugar free chocolate puddings (140 cal)
6 Tbsp of liquid eggwhites (50 cal)
1 scoop of chocolate whey protein (120 cal)
2Tbsp od unsweetend apple sauce ( 7 cal)
1 tsp of baking soda
1 tsp of baking powder

in the oven for 10 minutes at 375
i top mine off with 1tbsp of natural peanut butter (50 cal) and 1 tbsp of sugar free fiber jelly (5 cal)

my measurements made 24 cupcakes i have no idea how many calories in each but by adding everything up i got 25.7 calories per cupcake :) i used 1tbsp of mixture per cupcake

Monday, March 26, 2012

Healthy blueberry muffins :) yummm

They are amazing to me! I wanted to make banana muffins but i ended up coming up with this recipe for blueberry muffins instead! I measured everything and i did my best at adding everything up! and making sure every muffin was the same size! My recipe makes 12 muffins.

I added everything up and then devided it by 12!


4 Tbsp of natural peanut butter

1/2 a cup of unsweetened apple sauce

2 scoops of vanilla ice cream whey protein

1 cup of oatmeal

2 eggwhites

1 tsp of baking soda

1 tsp of baking powder

1/2 tsp of cinnamon

1/2 cup of blueberries


Preheat the oven at 350

start mixing all the ingredients one by one, starting with the oatmeal ( i did the powder stuff at the end) spray a muffin sheet with pam and pour the mixture half way and bake for 10 minutes!

if you want you can add small pieces of some nut ontop i added walnuts ( i didn't add that in )

each muffin should be around 85 calories 2g of sugar 6g of carbs 5g of protein

These are the main ingredients i used!

Shopping List

Want to go grocery shopping? but dont know what to get? Here is a list of stuff you need if your trying to be healthy and fit.

Protein list

chicken breast
lean beef
lean turkey
whey protein

Carbs list

Sweet potato
whole wheat bread
brown rice
Green veggies :)

Healthy fats

Natural peanut butter
olive oil
soy milk

grape fruit

AND TONS OF WATER:) and some green tea:)

Sunday, March 25, 2012

My tips for a flat strong tummy :)

From what i have seen alot of girls who are trying to loose weight eat alot of fruit, and dairy products, and do tons and tons of cardio. I got my fitness pal this weekend and every other update is about someone just finishing their cardio session. I believe that  weight training is the way to go. I dont mean those classes that have you lift light weights or squat dumbbells. I believe that  training like a bodybuilder is the best way to loose fat and build muscle ( tone up ). Girls GO HEAVY and when i say go heavy i mean go as heavy as your body lets you, learn your body and learn what works for you. Yes diet is everything but weight training does wonders to your body TRUST ME. If you want a tight strong core, a defined 6 pack then lift like a bodybuilder. Doing a bunch of crunches isnt going to do the job dont be scared of lifting weights ditch the cardio most of the time and start lifting, muscle burns more calories / fat :) Girls you will not look like a man!!!

Food's i avoid

Junk food duh:)
Most fruit
yogurt ( yes greek yogurt too )
soda ect....

I know alot of you eat greek yogurt and alot of fruit during the day but i noticed it makes me bloated.
Yes i do have fruit but never do i have a plate full of it, i have a small serving every other day.

Fruits I always eat

Grape fruit

Another thing that i hear alot is that protein shakes make girls fat. I noticed that it made my stomach alot tighter and i never get bloated. I have my protein shakes with plain water sometimes, i have it as a cheat meal with fruit and milk but i barely do that because it makes me bloated.

My favorite core/ab workouts

planks / side planks  ( i love them )
ball crunches
cable pull in's ( for lower abs )
oblique kicks
Wood shops

Last tip :) DRINK TONS OF WATER (1 gallon) and drink green tea after every big meal ^_^  ( 3-4 cups)

My healthy cheat!

For the past 3 months i have been trying to eat healthy, i was super strict and kept everything plain and boring. I HATED IT! during the week i was fine but during the weekend i fell off. I couldnt keep the diet for more than 5 days! It was frustrating. So for the past 2 weeks i have been trying to eat healthy but im not as strict, i enjoi my chicken breaded or with some sort of seasoning. I eat alot more veggies and i eat fruit once in a while. I also dont worry about my carbs the only things i worry about are keeping my calories between 1500 and 1700. I keep my calories at 1500 5 days of the week and on leg days i take in 1700 or less and i make sure that every meal has protein. During the weekend my boyfriend and I try to enjoi our food while keeping it somewhat healthy. Today we had this for our second meal. We got whole wheat buns , lean beef, and all natural ( reduced fat ) cheese :) i made sweet potato fries seasoned them with pepper and paprika. I had my burger with 0 calorie hot sauce my boyfriend had onions on his. You can have a cheat once a week, make it healthy:) avoid desserts and avoid over eating.

This shows you how much calories i took in for my meal! i have 4 more meals to go! ill make sure to keep it under 1500 calories. This was my 2nd cheat meal this weekend, im really lean so this doesnt hurt me at all. I only have 1 or 2 cheat meals a month. I avoid desserts and if i go out to eat i only eat half of what they give me! I DRINK ALOT OF WATER:)