stuffed bell peppers=yummy

I made some very delicious, low calorie stuffed bell peppers today. Zach and I enjoyed one for an early supper and I will pack the other ones for my lunch! I LOVE leftovers.... much better than the cafeteria food.

I wanted to share my recipe for anyone that might want to try it.

Start off with the bell peppers.

Cut the tops off and clean out the insides.

Weigh out 5oz of 93/7 lean ground turkey.

(Zach seasoned the turkey like taco meet.)

Stuff the bell peppers to the rim!

Cover with aluminum foil and bake on 350 degrees until bell pepper is done.

I cooked them for about 25 mins. The bell pepper was still pretty firm, so if you like them softer, just cook them longer.

Top with sauteed with mushroom, onions, salsa and sour cream.

(I do not saute my veggies in oil or butter. Just stick them in a non-stick pan, put some salt and pepper on them and that is it! Just as good with out all the extra fat and calories.)

This was so much food! I could barely finish this one. But it was absolutely delicious!!!!

Nutrition Facts:

(This includes one stuffed bell pepper, with 2 tbsp of sour cream and 2 tbsp of salsa and all the onions and mushrooms.)

Calories: 333

Fat: 18

Carbs: 14

Fiber:3.9

Net Carbs: 10

Protein: 28

For dessert, we enjoyed Zach's homemade peanut butter cookies. Check out his blog for the recipe and nutrition facts. They were delicious!

early morning at the park

This morning, Zach and I decided to load up all the kettlebells and head to the park for our workout.

Our workouts started off with farmers walk. I was carrying 15lb kettlebell in each hand and Zach was carrying 35lb kettlebell in each hand. This was our warm up. We both did different circuits and there is a video of both.

My circuit consisted of:

Split Squats

Push Ups

Inverted Rows

Kettlebell Swings

Hanging Knee ups

I did all exercises back to back with about a minute rest in between sets.

My sets were:

3x5

2x10

1x20

Zach's circuit this morning was...

Kettlebell swings
Pull ups
Box Squats
Military Press

He did 3 sets of 10 with about a minute break.

Prowler? Sled? Sure... Why not!!!

Today was my deadlift day. Got my main lift out of the way and decided to pull out the prowler and sled to finish off my workout. I got Zach to film me because a lot of people might not know about these two devilish workout "machines."

I got Zach the sled one year for Christmas and the next Christmas he got the prowler. I had NO clue as to what these so called contraptions were.

But... they will definitely give you an AWESOME workout out.

We take them out into the street and hog up about 40 yards. I'm sure our neighbors think we are nuts! Hey... at least we do them during the day and not when people are trying to sleep.

Here are my deadlift numbers today.

65lbx5

75lbx5

85lbx5

95lbx5

115lbx5

125lbx5

Prowler/Sled Workout

Did all 4 back to back for 5 sets without stopping.

Prowler Push-40yards

sled pull with chest press with 35lbs- 40 yards

sled pull with 35lbs- 40 yards

sled pull with rows with 35lbs- 40 yards

I was by myself during my deadlift so the video shows my last set before it shows the prowler/sled workout.

What I ate Wednesday...

I have a lot of people asking me what I eat through out the day. When I tell them they think I am lying. They think I don't eat and in all reality I eat a good bit!!!

I have been following Jen Comas Keck's blog. Check her out here . She has some amazing recipes and is so inspiring. She is a hard worker in the gym! Last week she posted on Wednesday what she ate all day with the daily macros. So I decided to do the same today...

What I ate Wednesday:

Meal 1

3:45am

Meal 2

7am

Meal 3

11am

Meal 4

2:30pm

Meal 5

I will enjoy this delicious homemade protein ice cream at

5pm!!!

(if you want the recipe, just let me know!)

Total:

Calories= 1454

Fat=59.5

Carbs= 19

Protein= 211

Now this is subject to change weekly or even daily. Zach and I are trying to figure out what is going to be best for me. So far on my own everything is working out great. I guess we could call Zach my new diet coach.... he is much hotter anyways =)!

My week....

Setting daily, weekly, monthly or yearly goals are a good way to stay on track and make sure that you are striving to be the best you can be. I have a few goals for this week....

1. Pray daily.

Thank the Lord daily for this amazing life He has given me!

2. Live each day to the fullest.

3. Be the best wife I can be.

I have the best husband and he only deserves the best in return!

4. Remember that food is a fuel source not just "food".

Cleaner food=Leaner Body

-Jen Comas Keck

5. Give my all and nothing less at work.

6. Workout hard 4 times this week.

110%

7. Do 40 mins or more of cardio a day.

Gotta keep that heart healthy!

8. Do something unexpected for somebody or bodies.

9. Continue eating clean until Saturday night.

I am in charge of what I eat!

10.Never take anything for granted!

Most of these goals are no brainers but can be easily pushed to the side. Writing them down will help me stay on top!

What are your goals for the week???

Happy Monday!

*the beginning of a new journey*

After being involved in numerous sports growing up I never really had to workout. I was either playing soccer, basketball, cheering, softball and a little bit of track. In August 2003, I walked through the doors at Delta State University.

I was a Fighting Okra and was very proud of that! I had the best college years that anyone could ask for. Just a few things that made college wonderful!!!

Pledging Phi Mu.

My wonderful friends.

Meeting Zach.

Not going to class if I didn't want too.

Staying up into the wee hours of the morning dancing at the Oasis.

Backroad riding.

Not having to check in.

And last but not least the freedom to do whatever.

This wonderful time also lead me to a very unhealthy lifestyle.

Eating ALL hours of the night, drinking entirely too much and last but not least the only exercise I got was by playing intramurals.

By the time I reached my internship (the Spring of 2007), I went from a 145lb freshman to a 195lb senior. Yes... 195lb!!! What happened to the freshman 15??? No one said anything about the freshman 50!!! So embarrassing to admit but I want to share my journey and the new one I am about to take.

I started my internship at a gym in Tunica, MS. It was a wonderful experience, learned so much and was even hired full time after my internship was over. It wasn't until then that I truly started to enjoy working out. I lost a few pounds and got myself down to 180lbs. I was proud of myself. Even after late nights with my friends, I would still manage to get up the next morning and make myself do some kind of workout.

After a few months of working there I decided to make the move to Jackson, MS. Still working in a gym but eating whatever I wanted, drinking a beer if I wanted and working out only when I wanted too.

Zach suggested that we try a low carb diet. Me give up bread, potatoes and pasta?!?!?!? Well... I did it for a few weeks and found myself at 165lb!! Wow.... who knew that I would go a few weeks without a few of my favorite foods??? I was so proud once again!

A few months later my life changed as I walked through the door of mine and Zach's new home with him on his knee asking me to marry him. My response.... "Shut up!?!?!?!" Then I said... YES! We planned the wedding for a year later. One year to get in a dress! I wasn't obsessive or anything but did make sure I worked out and attempted to watch what I ate. Our wedding date hit and I was 157lbs. Once again... Very proud!

So... here we are almost 2 years later and I am 137lbs! Yes, for the past 11 weeks I have been working with a diet coach. He sent me weekly diets, controlled my cardio and basically controlled ME! He told me when I could have a "cheat meal" (That's a topic for another blog post) and so on.

I got amazing results. I would post some pics but I am sure my few readers don't want to see me in a sports bra and shorts. And I like my followers and don't want to scare them away. =)

So finally to the point of this blog.... Sorry it took a while.

Today, Sunday July 24, 2011, marks my new journey!

I will be on my own. Just me. No coach. Just ME!

I know I have an amazing support team: Zach, my family and friends. I can do this. I have worked to hard to let this go to waste. I am not saying that I wantt to lose more weight but if it happens than so be it. I am aiming for the healthiest lifestyle I can live.

I will continue to blog on my progress of my new journey. This is what Zach and I have come up with for me to follow.

Sunday through Saturday evening:

5 small meals a day consisting lean protein, healthy fats and green veggies.

Lots of water (no brainer).

40 mins of cardio daily.

Weight training 4 days a week.

Saturday night: have a cheat meal!

I hope that the few that follow me will support me as well. I promise not to bore you with this every day but will hopefully give you weekly updates.

Oh and one more thing... I am SOOO proud of Zach. He is down a total of 62lbs and still going strong! He is definitely my inspiration to continue this new journey!

Day 4.... Another one bites the dust!

Day 4 workout is complete. I am so proud of myself for doing all these workouts 4 days in a row. Nothing was going to stop me!

My main lift was squats! Can we say.....JELLO LEGS!

A.M. Cardio-

30 min spin class

15 min core exercises

Weights-

Squats-

Rested 2 mins in between sets

3x-45lb

3x-55lb

3x-65lb

3x-85lb

3x-95lb

3x-110lb

I recorded my last set. I was all alone today doing my workout so I record it so I can show it to Zach when he gets home. Please ignore the saw-horses... I put those there for safety reasons. Don't forget this is in our garage not a fully loaded gym =)!

Oh and also ignore the red and black bumble bee sleeves I have on my knees.... Not in the mood for anymore surgeries! Got to keep them protected.

Day 4 Circuit 1-

10 sets of 5 reps

Squats- 55lbs

Bench Dips- bw

Leg Curls- 25lbs

One Arm Bent Over Rows- 25lbs

(The video shows me doing 1 set.)

Day 4 Circuit 2-

5 sets of 10 reps

Mountain Climbers

Bicycle Crunch

Leg Lifts

(The video shows me doing 1 set.)

One more day down... Day 3!

Today's workout wasn't that bad at all. Don't get me wrong.... I definitely broke a sweat and got a GREAT workout.

I don't recommend doing these workouts all in a row like I am. It is best to have a day in between to let your muscles rest and recover. Since I am going to be gone Friday- Sunday, I didn't want to risk anything getting in my way of being able to complete these.

So.... day 3 is down and I have 1 more to go!

I CAN DO IT!

A.M. Cardio-

40 minutes steady state on stationary bike

Weights-

Standing Military Press

3x-5lb Kettlbell per arm

3x-10lb Kettlbell per arm

3x-15lb Kettlbell per arm

3x-50lb

3x-60lb

3x-70lb

Day 3 Circuit 1-

10 sets of 5 reps

Standing Military Press- 45lb

Kettlbell Swing- 15lb

Pulldowns- 30lb

Box Squats- 15lbs

(Video shows one set)

Day 3 Circuit 2-

5 sets of 10 reps

Overhead Tricep Extension-25lb

Plate Curls- 25lb

Front Delts-2.5lbs

Pull Aparts- green band

(Video shows one set)

One more day and I promise to stop recording myself. I really hope that this will get someone motivated and want to try something new.

Toosh Kicking.... Day 2!

I know most blogs have a "theme" or usually go down the same pattern with all post.

Mine is obviously ALL over the place. One day I may post pics of my wonderful family and next thing you know, I am blogging about my workouts. So, I hope that the few readers I have don't mind that my blog is a little bit of this and a little bit of that.

I have decided to record some of my workouts. I hope by doing this it will help others with their workouts. Dieting and working out has become one of my passions and seeing the results I have gotten definitely pushes me harder and harder.

Today is day 2 of my workouts for this week and it went a little something like this:

Tuesday-

A.M. Cardio- 30 min Spin class

(Come join me sometime.. I teach every Tuesday and Thursday at 545am)

-Spin is followed by a 15 min core exercises

Weights-

Deadlift-

3x-45lb

3x-65lb

3x-85lb

3x-100lb

3x-115lb

3x-135lb

Toosh Kicking Circuit 1-

10 sets of 5 reps

Try to do all 10 sets of 5 without stopping!

Deadlift-65lb

Dumbbell Bench Press- 25lb

Reverse Lunges-bw

Seated Rows-50lbs

(The video only shows me doing 2 sets)

Toosh Kicking Circuit 2-

5 sets of 10

Try to do all 5 sets without stopping!

Cable Pressdowns- 20lbs

Cable Bicep Curls- 20lbs

Rear Delt- 2.5lbs

Bench V-Ups- bw

(The video only show me doing 1 set)

Note: Sorry I am so sweaty... 98 degree garage will do that to ya.... Make sure you have water available for a quick drink between sets if you need it!

Remember to take breaks when you need and you DO NOT have to start out with this many sets or reps. Do what YOU can do and remember you CAN always do more than you think you can.

Starting the week off...

A.M. Cardio- 40 min steady state bike ride

Weights-

Monday-

Bench press

Rested for 1.5 minutes between each set.

5x-45lbs

5x-55lbs

5x-65lbs

5x-70lbs

5x-80lbs

3x-90lbs

After I completed my main lift of the day, Zach put me through an awesome circuit. Took me 21 minutes total. Who says working out had to take hours???

1st Circuit-

Did all 4 exercises back to back without stopping for 10 sets of 5 reps.

Bench press- 45lbs

Step ups- bw

Dumbbell rows-26lbs

Hip bridges- bw

2nd Circuit-

Did 5 sets of 10 reps without stopping. Held plank for 30 seconds.

Tricep press down with green band

Bicep curls with green band

Lateral raises-2.5lbs

Planks-bw

I plan on doing all my lifts Monday-Thursday this week since I will be dog sitting and working ALL weekend.

Challenge yourself with something new this week. =)

Thank you Wal-Mart Cashier

Saturday morning, Zach and I made our weekly trip to the grocery store.

We made our usual list and of course.... forgot it!

Get home with the groceries and realize that we needed to more things.

Decided to make a quick run through Wal-Mart before church. We made a list all morning. Rushed to get ready and then out the door we went. Half way to Wal-Mart...

Did you grab the list?!?!?!?

Well... of course not.

Here is a piece of paper and pen. Re-write it.

Once we got to Wal-Mart, there wasn't much time. We were on a mission. I wasn't feeling to well... very sluggish... but managed to push through it and grab everything that was on our NEW list.

To the point of this blog....

As we were checking out, I am standing there like a zombie watching the total just keep going up. The very impatient person behind us just couldn't wait on all our groceries to move so she puts all of her stuff right up there with ours.

Stuff in our buggy:

New Blender

Lettuce

Ground Turkey

Sugar Free Vanilla DaVinci Syrup

Diet drinks

A few more things I can't remember

The cashier was asking what we used the Sugar Free Vanilla DaVinci Syrup. I explained to her that we put it in our protein shakes, how we make homemade calorie free snow cones, and cook with it.

She was getting to the end of our groceries and I said that our stuff stopped right here and she said...

"I know... I didn't think you would be buying all of that..."

She was referring to the impatient person's stack of groceries.... All boxed processed foods.

She also said she could tell that we didn't eat that stuff.

Thank you Wal-Mart Cashier for making my day.

We walked off and for the only time that day I had a smile on my face. Looked at Zach and he was grinning too.

Hard work is definitely paying off!!!

Who says girls can't lift weights???

I always read in magazines and blogs and hear girls say they don't like lifting weights.

*I don't want to get "bulky."

*Just give me the 3 pound weight.

*There are too many guys over there.

These are just a few of the 18,000 excuses that I hear from girls. Well... I am here to hopefully get you out of your bubble and show you that girls CAN lift heavy weights.

Zach has set up my weight training program. Each week I have 4 main lifts.

Bench Press
Deadlifts
Military Press
Squats

Each week I do my main lifts then add a few more exercises for the muscle group I am working. I am going to start filming myself so everyone can see that...

Girls don't bulk up

Girls CAN lift heavy.

Girls CAN show the guys a few things when they are taking over the free weight section.

This video is from the other day. It was deadlift day. I, for some reason, really like doing this exercise. It is definitely one of my stronger points. I was home by myself. Usually, Zach is with me making sure my form is correct and cheering me on.

Since I was by myself, I decided to film myself so IF I made it... I would have the proof.

I also usually wear a belt but this day it was in Zach's car. I feel like I could have done ten reps but stopped at what I need to beat last weeks lift since I didn't have the belt.

Body Weight-138
Dead Lift weight-135
Reps-6

Disclaimer: I received a text message on my last one and it made my phone vibrate off its stand. So the last one gets cut off. Sorry.




After my deadlifts... which I am very proud of =).... I did more exercises. Here is what I did.

Lying Hamstring Curls
Leg lifts
Calf Raises

I superset (do all exercises back to back and rest after all three are done.) all exercises. 3 sets of 20 reps.

Fourth of July!

Here is a slide show of our OH-SO-FUN night at the Empire/Stribling Family 4th of July festivities. I have a million other pictures but I didn't want all my sweet readers to be sitting there FOR-E-VER.... remember, I am paparazzi.

Hope everyone had a wonderful time yesterday! I know I did!!!

Happy 4th of July!!!!

"Oh, say can you see by the dawn's early light
What so proudly we hailed at the twilight's last gleaming?
Whose broad stripes and bright stars thru the perilous fight,
O'er the ramparts we watched were so gallantly streaming?
And the rocket's red glare, the bombs bursting in air,
Gave proof through the night that our flag was still there.
Oh, say does that star-spangled banner yet wave
O'er the land of the free and the home of the brave?"



I can't believe today is July 4th! Half of 2011 is over. Time sure does fly when you are having fun. =)

Today, I will be hanging out with the people that I love most minus one very important person, Zach (he has to work..boo).Mom, Shorty, Em, Britt, Brooklee and I will be celebrating the 4th by attending the Empire/Stribling 4th of July festivities tonight. We went last year and had a blast.

Shorty works at Stribling in Greenwood. Stribling and Empire go in together and through a huge family shindig. Food, music, children jumpy things, and the best fire work show that you will ever see. There will be lots of pics to come....

This will be my 1st 4th of July on a strict diet. No need to fret... I have my food packed and will still be able to have a good time!

I challenge everyone that is celebrating the 4th today to please drink responsibly and remember 1 plate of that delicious food is PLENTY! No need to over do it just because it is a holiday!

Dieting never tasted SO.GOOD.

I am pretty proud of a recipe that Zach and I came up with and just had to share it!

With our diets, we are pretty limited on food options. We get a very specific protien, carb and fat list. For each meal we have to pick from our list and that is it. Well... Zach and I got a little creative this morning.

HEALTHY FRENCH TOAST!!! =)

SO...here it is. I even took pictures for y'all!

Take plain or sesame Ezekiel Bread (found in the organic freezer section of the grocery store).

Take egg whites (I get 3/4 of cup with 1 whole egg every morning for breakfast). Pour about 1/2 of that mixture and put it in a separate bowl. This will be your scrambled eggs.

Take the other mixed egg whites and put a little vanilla and cinnamon in with them. Pour over your bread and let if soak for a few mins. I put a little extra cinnamon on the bread.

Get 2 skillets nice and hot. Cook egg whites in one skillet and french toast in the other.

After your eggs and toast are done pour some Walden Farms 0 Calorie Sugar Free Syrup on your toast and TA-DA!!!!!

Can we say.... DELICIOUS!!!!

I have also found some other recipes that I will be sharing in the next couple of days. Hope you enjoy this as much as I did!!!

Children's Museum, Anyone???

This morning Zach and I met Emilee, Britt and little Brooklee at the Children's Museum for a little fun. We got there straight at 9AM (best time to go). Played and played for about 1.5 hours. Brooklee just ran all over the place. Here are a few pics from our fun morning.

"Just Because" Day!

Prepping all the food for the week.

Cooking.

Laundry.

Cleaning.

Helping me stay on track with this diet.

Helping me stay on track.... period.

Coming home to train me after he has spent the whole day training clients.

These are just a few of the many, many things that Zach does for me.

Every once in a while I try to return the favors with "just because" happy. Couple of weeks ago it was a gift card to our new FAV spot... Quick Quakes! Well... last week I decided it was time again to treat my wonderful hubby. I went on one of his favorite websites and ordered him a few things. The package got here last night after he went to bed.

I put it all on display for him this morning....




Happy "Just Because" Day to my best friend, the man that means everything to me, to my wonderful husband!

Some say I'm spoiled.... I consider it VERY BLESSED!!!!

Sorry for bragging on my husband but he definitely deserves it!!!

I challenge you today to do a little something extra for someone in your life.