Monday, July 8, 2013

Motivational Monday - WOD & Banana Pancakes

Today’s Highlights Crossfit Graffiti & Banana Pancakes
Hi guys, welcome to week 2 of my Motivational Monday! Each Monday I will highlight the WOD – Workout of the Day and a clean recipe.  In the hopes of motivating someone out there; as promised below is an updated picture of my progress. First picture in pink shirt is from months January-April/May, second picture in purple was taken today.
I am the fittest that I have been in years!!! 
Today’s WOD courtesy of Crossfit Graffiti:
 20 Min AMRAP
AMRAP - As Many Rounds As Possible
25 Russian(Eye Level) Kettle Bell Swings
25 ft Bear Crawl
200 Meter Run
***I was able to complete 7 whole sets + 25KB + 1 25ft Bear Crawl in 20 minutes.***
Today’s Recipe Banana Blueberry Pancakes:
1 ripe banana
1 TB Flaxseed Meal
4 TB Almond Meal Flour
1 TB Almond Milk
2 Eggs
Mash the banana & mix with eggs, once well mixed add flaxseed meal and almond meal flour. Last add almond milk and mix well; at this point fold in 1/2 of your favorite fruit I'm sure by now you can tell mine is blueberries! Batter makes 5-6 pancakes.
        Last week:       
Weight 136lbs
BMI 26.0
Fat % 30.2
Weight 135lbs
BMI 25.5
Fat % 29.8
Short Term Goals:
Weight 130lbs
Fat % 25.0

Long Term Goals:
Weight 125lbs
Fat % 20.0
Until next time! Going off for a late run!

Sunday, July 7, 2013

Waterpark Survival Tips

~Disclosure: No monetary compensation was received for this. My family will receive a family - pack of admission tickets to the park of our choice./

Schlitterbahn Waterparks are the perfect way to spend quality time with the family and cool off from this Texas heat!

Here are a few tips to make your trip to the waterpark a success:

1. Swim shoes or flip flops – Schlitterbahn parks are among the largest in the nation, and that means that invariably there will be some hot spots without shade or outdoor carpet. Wear some sort of water worthy shoe.

2. Suncreen – Water rides remove the best in sunscreen. Apply, ride, repeat.

3. Pack a lunch – Schlitterbahn allows ice chests, but no glass or alcohol. Make sure to pack some favorites but leave room for park specialties like funnel cake and turkey legs!

4. Double check your bag to make your children and tots have everything they will need for the day. Baby sunscreen, little swimmers(diapers), water shoes & swimming trunks, etc.

5. Stay hydrated - make sure to drink plenty of water. Texas heat has been in the high 90s -100s, make sure to stay hydrated specially if you are in a spot where you're directly under the sun.

Use promo code 299000334 for the 2 day $7 Off discount
Use promo code 299000335 for the $5 off discount
Valid at ALL Texas Schlitterbahn Parks!
here to take advantage of these great offers!

Want a chance to win 2 tickets to the Schlitterbahn Waterpark of choice? Enter my giveaway below!" rel="nofollow">a Rafflecopter giveaway


Monday, July 1, 2013

Motivational Monday - Crossfit Graffiti & Clean Blueberry Muffins

Today’s Highlights Crossfit Graffiti & Clean Blueberry Muffins

Hi guys, welcome to week 1 of my Motivational Monday Series! Each Monday I will highlight the WOD – Workout of the Day and a clean recipe.  In the hopes of motivating someone out there; often I’ve been asked where I find the energy to work out. How do I do it? Let me tell you that a few months ago I was a totally different person. I did not eat clean & trained dirty, today that is the motto I live by!

A year and four months ago and I gave birth to my handsome little man, with that came the struggle of losing a ridiculous 75lbs of “baby weight.”  Even though the baby was only 8lbs 3oz! I am only 5’1 very small frame, being 210lbs classified me as morbidly obese. It took me 8 months to lose 40lbs & in January I decided to start cleaning up my eating habits. Nothing serious, but I did cut back in a lot of the bad things I loved. Slowly but surely I’ve became a clean eater.
 Here is my progress from January – April. Next Monday I will have an updated pic, promise!
On the last picture you can tell I am a lot leaner that is because I joined a Crossfit box that is very close to my house. Crossfit Graffiti, awesome community of coaches and athletes.

 Meet Shondria Williamson, owner, head coach at CF Graffiti and a very inspirational woman. If you have the pleasure of meeting her you will quickly learn to love and respect her. 
I just finished month 3 of Graffiti Bootcamp & I have started to notice muscle definition on arms and my legs. I wake up at 4:30am Mon, Tue & Thurs and start my day with a dose of Shondria! It’s not always easy, but no one ever said it will be easy. It requires a lot of effort and discipline… & when I think I can’t keep going I hear someone randomly cheering me on. That’s what a Crossfit community like Graffiti does. No (wo)man left behind they will stick around cheering you on until the last person finishes.
My rest days are Wednesday and Friday, on Sundays I usually work on Cardio & meal prepping for the week. Always remember you must plan ahead: “Failing to plan is planning to fail!” Food is the body’s fuel, reflect on the outside what you put into your body.

I have adopted a new lifestyle, nutrition, crossfit, supplements and sleep are the key ingredients to being the fittest that I have ever been in my life.
Each Monday I will share a WOD and a clean recipe with you guys.

Today’s WOD courtesy of Crossfit Graffiti:
4 Rounds
20 wall balls (8lb ball)
15 V-ups sit ups
20 alt dumb bell snatches
15 hand release push ups
400 meter run
*30 min time cap

Today’s Recipe Clean Blueberry Muffins :
2 ½ cups of protein
1 ½ cups eggs whites
3 TB Almond meal flour
2 TB Ground flaxseed
3 TB unsweetened almond milk
2 TB water
1 Mashed banana
1/4 cup organic (no sugar added) applesauce
1 tsp. vanilla extract
1 ½ TB cinnamon
3 tsp. baking powder
Pinch of salt
½ cup of blueberries

Pre-heat your oven at 375 degrees. 1 Large bowl mix all dry ingredients, separate bowl mix all wet ingredients. Slowly start pouring the wet ingredients into dry while beating at slow speed. Beat until batter is smooth and fold in the blueberries. Spray your muffin pan with baking spray and pour in batter. Bake at 315 degress for approximately 15-18 minutes. Insert a toothpick if it comes out dry then your delicious muffins are ready!
Tip: flourless, sugarless muffins tend to stick to paper liners. Either use aluminum liners or go liner-less, I learned this the hard way. 

Nutritional Facts:
1 muffin
124 calories
Fiber 2.6g
Protein 16.2g

I am still under construction! As of June 2013:
Age 26
Height 5ft 1.5in
Weight 136lbs
BMI 26.0
Fat % 30.2

Short Term Goals:
Weight 130lbs
Fat % 25.0

Long Term Goals:
Weight 125lbs
Fat % 20.0

Happy Motivational Monday Linkup!

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