I can see my six pack!!!! Whoo!!!  I’m not ready to share pics though.  Lol.  Why?  There is a 5-10 % of fat there that I would like to get rid of. I’ve decided to take my time until an opportunity which requires the baring of my midriff presents itself.  Like hitting the beach! That doesn’t mean junk food.  Just purely delightful eat clean delicacies.

In preparation, I went to Whole Foods to get my new protein powder.  In the tofu section, I couldn’t believe the variety(got silken tofu).  They have tofu noodles.  Wow!  I digress.  I asked the associate there if brown rice was easier to digest than soy.  “YES!”  The Tone it Up girls introduced me to brown rice protein.  I’d rather buy my protein source at a store rather than wait for it in the mail.

Without further due:

12 Grams of Protein with 2 grams of Carbs.  Quite low to what I had before which was 23 Grams. Also, I always get plain which allows room for my own creativity and “sins” A.K.A. sugar.   However, I want to do this right.  Get this, there’s only 2  ingredients: Enzymatically processed rice protein from whole grain, sprouted rice AND NO Chemicals used when processing.

As my soy protein finished, I got new ideas.  Chocolate quinoa and oatmeal protein pancakes.  I know it’s unique.  What’s new?  Do not let that dissuade you from trying this.  It was so moist and delicious.  Yummy!

PROCEDURE:  I melted a cube of dark chocolate, add 1-2 spoonful of cooked quinoa, 1 spoonful of crockpot cooked steel oats (leftover), my usual ground flaxseed and an egg white.  I took this pic with camera on phone, currently having issues with regular one :^(

Try anything unique in the kitchen lately?!

My feet are currently more of  a source of transportation (30 minutes walk from bus stop to pay rent, another 30 to buy ink cartridge, 15 more to work – Monday).    I’ve always tried to make my errands part of my workout (jogging/running).  Now, it is a necessity since I take public transportation which is time consuming depending on how accessible it is where you are going and how many routes you have planned for the day.  What does that mean?  Faster and more efficient workouts: high intensity interval training. Today, I completed 500 reps, weights incorporated.  What a sweat storm!  Loved it!!  Workout details here.

I was concerned about cutting back on my jogging when not errand-focused due to  hip joint pains, especially my left.  Budget is even more of a daily consideration so new shoes are on hold.  To my relief, a co-worker told me about an active series product line Dr. Scholl’s created:

I feel more cushioned and haven’t felt that pain since.  I know that sounds awful to you, barefoot runners but “different strokes for different folks”.  My current cardio goal is twice a week just to make sure my six pack becomes more visible each week.  We’ll see how that goes.  And now, my diet update.

Vegetables, vegetable, veggies!!!  Goal: have it in two meals minimum, per day.  My most recent concoction is:

*Veggies of choice, sliced and diced

1/4 Cup of Broth

1 Medium-Sized Onions

*Fresh herbs

*Seasonings

1.) In a casserole dish, pour broth until the entire dish is coated.

2.) Saute your onions in heated pan with a quarter size oil.

3.) Add fresh herbs and seasonings.

4.) Once onions are tender, turn off heat.

5. Place vegetables in casserole dish, toss with onion medley.

6.) Cover with aluminum and bake for 10-15 min.

This is a versatile way to get vegetables in any dish.  I could just bake a salmon or chicken breast with this medley on the side.  This morning, I chopped it up into smaller pieces for my egg white scramble.

It was delicious and filling.  I saved the muffins as my to-go snack, served with natural strawberry jam.  Yummy!

Do those muffins look moist?  They are!!!  Thanks to crock pot-cooked steel oats.  Since this is one of my own creations (another form to consume rice protein powder), I eye-measured.  My apologies to you, perfectionists.

1-1/2 cup crock pot steel oats (10-12 hours/overnight)

1/4 cup of unsweetened coconut flakes

1/4 cup of flaxseed

1 cup of cocoa powder

3 scoops of protein powder

1 cup evaporated cane juice/ your sweetener

1 teaspoon baking powder

1 teaspoon baking soda

Directions:

1.)  Mix it all up

2.)  Pour into greased pan or muffin cups

3.) Bake for 30-45 minutes.

F.Y.I. It may not look done since it’s so moist.  My rule:  wait 5-10 minutes after smell before you take it out.  If it’s the last item to go in oven, just leave it in there and turn off heat.  Take it out when oven has cooled down.

Perfect timing to bake because it was my friend, Ivett’s birthday.  Excuse the position of the picture, Windows Media Center wouldn’t allow “rotate” :^(.  She enjoyed them.  These have vanilla in them.

I was proud and satisfied with my newly discovered dessert until I read Mygymshoe’s post on a very delicious treat.  My tongue was drowning in my saliva.  I know (TMI).  Groceries day came along and of course it was higher up on my list than vegetables.  Yeah, I said it, *blows raspberries*.

Nutty Heaven!!!  I salivate just thinking about it.  Yesterday, the goal was to go a day without it.  It did NOT happen.  *Shakes head*  That goal has been postponed to today.  So far, so good.  CAUTION: To make it even more devilish, warm it up in microwave then drizzle milk over it.  The problem with this is it disappears as soon as it touches your tongue and you’re like “Hey, where did it go?”  So you grab more.  Tread carefully!  You have been warned!!!!

My adjustments were peanut butter, 1 cup of evaporate cane juice, 2-3 scoops of that vegan rice protein (not noticeable) and ground flax seeds. Oh yeah, I forgot the chocolate chips.  I was shooting for almond butter but I’d rather get that from Trader Joe’s which is not close by.

************

What are your plans for the summer?  I hope to get a good jet ski deal on Groupon, Zozi, etc.  Actually, anything on my vision board would be great to see on those notifications.

Stay toned ;^P

Felt groggy getting up this morning.  A quarter of a cup of coffee and “pusic” (pumping music)……

…led to a sweaty (like sweat down my forehead and into my lashes) 600 REPS workout.

50 High Knees

50 Alt. Prisoner Squats (2x, 50 total per side)

25 Split Lunges, per leg (2x)*

50 Crunches on SB

50 Squat and Touch the Ground

50 Alt. Monkey Hop – side jump lunge (counts as 25)

50 Skull Crushers*

50 Low Jacks

50 Bridges on SB*

25 Burpees

25 Side Leg Lift, per side

50 Crunches

50 Deadlifts

50 Tricep Overhead

25 Superman on SB

Maybe I’ll complete a 1,000 reps SOON.

VERY SOON!!!!

I’m looking forward to tomorrow, rest day.  A rest day means “wait until the morning to find out if we can go jogging”.  In short terms, it’s an active rest day. With steel oats and an egg scramble I felt like achieving more greatness.

With my tendency to be corny, I thought it would be a good day to review and edit my past posts  :^P.  5 pages down, 5 more to go.  Still have the rest of the day to enjoy.

Enjoy your weekend and stay safe!!!

My fellow fitnesseurs, I hope all is well.  As June closes in on us, my mind begins to decipher my latest accomplishments and the must-do list for July.  How was your week/month???

Here is my fitness this week:

MONDAY: 6 Mile Jog and 240 REPS of Butt and Abs Workout

TUESDAY:  HIIT: Pushups + Shoulder Press

WEDNESDAY: 100 Burpees in 11:15 minutes >>1:30 minute Plank > 1-Leg Crunches>1:30 minute Plank

THURSDAY:

4 SETS, 400 REPS:

15 Jump Squats >>20 Prisoner Squats
25 Weighted Squats
25 Weighted Side Lunge Glide (w/ unwanted T-Shirt), per side
25 Weighted Dead Lifts

TODAY:

10 SETS, 525 REPS:
50 Jump Lunges >> 25 Side Thigh Lifts, PS
25 Knee Tucks >> 25 Kick in Butt Lifts, PS
25 Star Jumps >> 50 Bicycles-30 Weighted Leg Lifts
25 Snowboarders >> 25 Dog Pee
25 Squats TG (Touch the Ground) >> 15 V-Crunches + 10 Knee Hugs

ROUND 2:

50 Jump Lunges ~~ 25 Weighted Bridges
25 Knee Tucks  ~~  25 Hip Ext, PS
25 Star Jumps  ~~ 25 Crunches on SB
25 Snowboarders  ~~ 25 Side Knee Kicks, PS
25 Squats TG (Touch the Ground) ~~ 15 Carpet Rides + 20 1-Leg Crunches on SB

+25 Carpet rides

I had to smoke it to maintain these guys…

….and for the delicious breakfast treat (below).

Before I introduce you to this week’s diet collage, I created more variety in my diet: tomatoes, mushrooms, beef, and cheese.  Part of it is due to leftovers from my bonfire.  I definitely missed beef.  I’d been craving a burger prior to the bonfire and it did not cease a week after having it (teethy smiley face goes here).  I believe in staying healthy in the mind as well.   Therefore cravings cannot be IGNORED; postponed, but not ignored.  It’s route you choose to handle it.  Am I right?

Now keep in mind, just because I have cheese in my fridge does not mean I eat it everyday.  For example, I ate it today, prior to that, the last time I ate it was Sunday, oh wait and 1/2 a slice on Wednesday.  Also, since I tend to get carried away with nuts, they were only consumed on Tuesday and Thursday. So don’t worry!  I’m not ready to bury my hard earned sweat and monument :^)

In general, my diet consists of  three main courses:

I.  Post workout meal: 1/2 cup of complex carbs = quinoa, brown rice, steel oats, and rye bread (currently on deck), a handful of protein = almonds, eggs, and a quarter size fat (needs improvement) = almond milk, peanuts, nuts, cheese;

II.  Keep-up-the-energy meal: where most of my greens for the day are consumed with a healthy dose of protein and water.  Gotta have water to get that fiber flowing.

III.  Don’t-eat-anything-you’ll-regret meal: This is usually a replica of the 2nd meal only more protein packed to keep me from reaching for sweets.  I sometimes have this silly notion that I should treat myself for being good the entire day.  However, I know it’s from those days where a dessert followed every meal.

DIET REGIMEN:

1.) I blend a scoop of my soy protein with water 15-30 minutes before my workout.  It’s very soluble and not repulsive in taste.  Love when I burp it during my workout.  Nice scent :^)

2.) Greens, greens, greens!!!!  Spinach in protein blend (when I remember).  Most of my greens are in the 2nd meal which usually looks like a salad. B.T.W.  Bad idea to by spinach in bulk such as from Cosco, 1/2 of the bag ruined in the middle of the week.  I guess once you open it, the lifeline is reduced dramatically.

3.) Greens as snacks when I don’t get it in ever meal: green beans or edamame  in between meals.

4.) Food consumption ends at 7:00 P.M. which was not the case last week as I adjusted to a later schedule at work.  Then I told myself that wasn’t an excuse.  At the fitness age I am, I should be more prepared.  This week was on point!

5.) Oh yeah, and water, which I don’t even keep track of how much water I drink anymore especially with this heat.  I have bottles refrigerated for spontaneous or long errands. My gallon is for when I’m at home and return from errands; has to be empty by 9:00P.M.

Without further due, here’s this week’s meal collage:

Asparagus, Tilapia served on brown rice with mushroom sauteed in coconut oil, plain Greek yogurt and garlic

Steamed broccoli florets tossed with quinoa, black beans, chicken breast chunks, and avocado. This is my staple 2nd meal this week :^)

Tuesday was cottage cheese with honey. This bowl is quite small and deceiving because I feel like going for a 2nd round after drinking 2 cups of water. Tips?

Steel Oats with almond milk, flax + chia seed mix, blueberries (Costco donation from Ivett), almonds, and peanuts

Friday’s Treat: Avocado spread on rye bread, spinach, seasoned beef patties, 2 egg whites, 1/2 Gouda cheese, and tomatoes, side of steamed green beans

Think this may hold me for the rest of the day. Just in case, I’ll sauteed seasoned chicken breast with broccoli florets before late shift at work. Maybe a jog to make sure fat doesn’t stick. Hehe

I know I said I don’t think I’d buy bread anymore but doesn’t it look nutritious?!  It’s European style!

I saw something like it at Whole Foods but it was pumpernickel bread.  It looked more moist and darker (of course).  Since I decided to pass on the dare to buy it, I thought it was fate when I saw a similar and less expensive product at Trader Joe’s.  Another advantage to these guys is how thin they are.  If you try it, please share your thoughts.

Whose going to have a restful active day?  Volleyball in the sand? Water-skiing?  Attending any festivities?

Whatever it is, have a safe one :^)