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I mean really? Need I say more? GO TRY THEM!!!!!!!
Thank you Ms. Chelsea Blush!
Sunday, February 17, 2013
Lemon Blueberry Muffins!
Lemon Blueberry Muffins!
1/2 cup oats
1/2 cup egg whites
1/2 cut 0% fat cottage cheese
1/2 scoop vanilla protein
1 tbsp vanilla
1/2 tbsp baking powder
2 tsp stevia
1/2 cup egg whites
1/2 cut 0% fat cottage cheese
1/2 scoop vanilla protein
1 tbsp vanilla
1/2 tbsp baking powder
2 tsp stevia
1/2 lemons juice
Blend together and place into a muffin time.
Blend together and place into a muffin time.
Add blueberries to the top and cook at 365* for 30 minutes
Totally clean and a little bit of heaven!
Meal Prep Sundays - Chicken and Tilapia
Many of you have asked how I prep my food. Well here is the nitty gritty!
I go to school and work fulltime Monday through Saturday so meal prep for me is key. I buy frozen vegetables because they have the most nutrition without the added sodium from a can and easiest to re-heat while I am on the go. I usually stick to corn, green beans and edamame.
CHICKEN
For my Chicken I usually put a tbsp of BBQ (which you can do any flavor you want, I often try to switch it up monthly so I don't get bored but I know Shaun has a specific brand he likes.) Pay attention to the serving size and amount of sugar and fat when you are deciding because it can add up quickly! I also use a variety of Mrs. Dash's seasonings to make give it a kick too.
Turn oven on to 375*.
I cut each chicken breast in half (so it cooks quick and evenly)
I put in a glass pyrex lined with tinfoil (sprayed with PAM!) because I have found clean up is SO MUCH EASIER!
I cut each chicken breast in half (so it cooks quick and evenly)
I put in a glass pyrex lined with tinfoil (sprayed with PAM!) because I have found clean up is SO MUCH EASIER!
I then brush on 1 tbsp of BBQ on each breast and along the edges.
I sometimes sprinkle a Mrs. Dash flavor on them, this week I choose not to.
I place in the oven for 30-32 minutes
I then take it out, cut them down the center and make sure the juices and center are completely white/clear
I hate dry chicken so I don't usually cook it for longer than that.
I sometimes sprinkle a Mrs. Dash flavor on them, this week I choose not to.
I place in the oven for 30-32 minutes
I then take it out, cut them down the center and make sure the juices and center are completely white/clear
I hate dry chicken so I don't usually cook it for longer than that.
TILAPIA
My tilapia is a little different. I get bored of fish. If you would have told me a year ago I'd be eating 5oz of Tilapia 6-7 days a week I would call you a liar. I buy the Kraft Fresh Take packages in the cooler section and divide them up for 10 servings instead of the usual 6 that the packaging says it is for. Allows for less calories per fillet but still the flavor. So far I have found 4 different flavors and all of them are great!
I often place my chicken and tilapia in at the same time, but the Tilapia because it is thinner cooks quicker. Check at 20 minutes to see if the meat is throughly cooked. I have had the habit of not doing that and it gets dry very quickly past the 26/27 minute mark.
I often place my chicken and tilapia in at the same time, but the Tilapia because it is thinner cooks quicker. Check at 20 minutes to see if the meat is throughly cooked. I have had the habit of not doing that and it gets dry very quickly past the 26/27 minute mark.
I rinse the tilapia fillets with water and then place them in a bowl of the mix until lightly covered. Just enough for a little bit of flavor.
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Friday, February 1, 2013
How to get started
I have gotten tons of messages, emails and comments asking me, "How did you get started?" Well I woke up one day sick of what I saw in the mirror. I was putting on my size 20 work pants and they barely zipped and buttoned and I refused to go into a 22. I had a gym membership I was paying for and went 1-2 times a week with my sister but it wasn't enough. I was blessed with having an amazing support system. The trainer I had for my first 10 months of my journey I will never be able to thank enough.
We set a time every morning to meet. There is no way I would miss a session if he was taking his time out to help me by doing research, packing his equiptment and meeting me somewhere. Some days were better than others. I swore ALOT. I cried, often. I shed a lot of blood and sweat but after every workout not once did I say I regretted doing it.
We changed up the routines weekly. Heavy lifting, running, cardio drills, kick boxing, new exercises that would challenge me. We did TRX, Interval Training on the treadmill, a spin bike, ellipticals for time and for distance. In 9 months I never did the same workout twice.
I walked away from ALL fast food. I literally did not stop at Taco Bell, McDonald's, Wendy's or anywhere else for over 45 days. By the time I had it again it made my stomach hurt so badly. I learned how to meal prep. I would cook for 4-5 days at a time and sometimes it got repetative but I lost weight. I took pictures and measured on the first of every month and continue to push myself.
Like in an earlier blog I made goals. My trainer challanged me to drop 8lbs in 8 days for a new pair of running shoes. You bet your ass I got those shoes and wore them out in less then 3 months because I made a goal to run 144 miles in the month of June and crushed it! Life is about what you make it. If you think of exercising and changing your eating habits as the end of the world, it will feel that way. Give it a chance. You never know what you and your body are capable of until you push it to it's limits. Your head will give in before your body does. Your body was made to withstand so much more than many are willing to push it to. I know it isn't easy and I am not telling you you need to spend 2-3 hours in the gym daily like I did. But do not expect to drop 50 lbs in a month. Lose it slowly and make changes for LIFE so that you do not have to start over again.
This is a lifestyle change- not a short term diet. Daily exercise, making good choices in the kitchen and making personal time for yourself can never be a bad thing. It is a matter of how badly you want it. If you have to start small that is OK. Everyone is different. No two people are the same and will go through the same struggles. As long as you do not give up and know you are giving your best you will see changes. In order to lose weight you need to burn more calories than your consume. This means time spent in the gym + when your body is at rest. Getting your metabolism working again is one of the best ways to kick start weight loss and especially fat loss versus muscle loss.
One of the best quotes to this day I still use is, "Wake up with Determination, go to bed with Satisfaction".
It is a journey. You can have cheat meals, treats, vacations and off days. This is your LIFE. Do not feel you have to sacrifice everything because if you do you will fall off the wagon and not reach your full potential. Just realize those things are temporary and this life is forever!
We set a time every morning to meet. There is no way I would miss a session if he was taking his time out to help me by doing research, packing his equiptment and meeting me somewhere. Some days were better than others. I swore ALOT. I cried, often. I shed a lot of blood and sweat but after every workout not once did I say I regretted doing it.
We changed up the routines weekly. Heavy lifting, running, cardio drills, kick boxing, new exercises that would challenge me. We did TRX, Interval Training on the treadmill, a spin bike, ellipticals for time and for distance. In 9 months I never did the same workout twice.
I walked away from ALL fast food. I literally did not stop at Taco Bell, McDonald's, Wendy's or anywhere else for over 45 days. By the time I had it again it made my stomach hurt so badly. I learned how to meal prep. I would cook for 4-5 days at a time and sometimes it got repetative but I lost weight. I took pictures and measured on the first of every month and continue to push myself.
Like in an earlier blog I made goals. My trainer challanged me to drop 8lbs in 8 days for a new pair of running shoes. You bet your ass I got those shoes and wore them out in less then 3 months because I made a goal to run 144 miles in the month of June and crushed it! Life is about what you make it. If you think of exercising and changing your eating habits as the end of the world, it will feel that way. Give it a chance. You never know what you and your body are capable of until you push it to it's limits. Your head will give in before your body does. Your body was made to withstand so much more than many are willing to push it to. I know it isn't easy and I am not telling you you need to spend 2-3 hours in the gym daily like I did. But do not expect to drop 50 lbs in a month. Lose it slowly and make changes for LIFE so that you do not have to start over again.
This is a lifestyle change- not a short term diet. Daily exercise, making good choices in the kitchen and making personal time for yourself can never be a bad thing. It is a matter of how badly you want it. If you have to start small that is OK. Everyone is different. No two people are the same and will go through the same struggles. As long as you do not give up and know you are giving your best you will see changes. In order to lose weight you need to burn more calories than your consume. This means time spent in the gym + when your body is at rest. Getting your metabolism working again is one of the best ways to kick start weight loss and especially fat loss versus muscle loss.
One of the best quotes to this day I still use is, "Wake up with Determination, go to bed with Satisfaction".
It is a journey. You can have cheat meals, treats, vacations and off days. This is your LIFE. Do not feel you have to sacrifice everything because if you do you will fall off the wagon and not reach your full potential. Just realize those things are temporary and this life is forever!
Wednesday, January 30, 2013
50 awesome pre and post workout snacks!
You asked and I went searching for the best! This website has some of the easiest and healthiest ones! Go check it out :)
http://greatist.com/fitness/pre-post-workout-snacks/
Sunday, January 27, 2013
Clean Eating 101
Many people have been asking me, "What does clean eating mean to me." So here it is.
Clean eating to ME is 90% lean meats, fruits and vegetables, whole grains and 10% indulgences. I do not drink alcohol and I do not eat fast food, ever. I do sometimes have ice cream, Starbucks, chocolate and go out for Chinese, Mexican or Italian with friends, family or co-workers but this is not a weekly occurrence. I usually try to go for different flavors in my protein drinks, protein bars that are chocolate, vanilla and other crazy kinds they have out there to stimulate my taste buds. I have slowly over time tried new vegetables. I learned how to bake my chicken, fish, turkey and beef in different ways so I do not get bored. NOTE: Have fun with SPICES! Most of them have little salt but lots of flavor so you do not get bored. Mrs. Dash is my go to lady because there are currently 8 different kinds that work well on all sorts of lean meats.
One of the biggest things I can tell you is watch your processed foods. Things with preservatives, things that come out of a box, things that come out of plastic packaging and have names on the nutrition label you cannot pronounce. Those are not normal and are not going to be easy for your body to digest.
I eat 5-6 meals a day. When I do cardio twice a day I eat 7 meals because I have a protein shake after every workout. To keep your metabolism moving you need to eat at least 5 meals a day. This does not mean you eat "more" than you would by eating 3 meals a day, you just spread out the three major macros - carbs, fats and protein throughout those 5/6 meals. I posted a previous blog that has my staple grocery list and you can find that here: Staple Grocery List
Do you need to copy exactly what I eat? Absolutely not. I want this to be a starting point for you. Everyone is different and so the foods they like, how they prepare and what they consume will be different but in the end we are all still eating healthy foods. I don't like to give out exactly what I eat and at what times because it is what works for my body. I know researching can be exhausting and there is a lot of bad information out on the Internet BUT I want to be honest when I tell you knowledge is key! It helps to better understand why you are doing this and keeps you interested in it.
Choosing to eat better is a choice. In order to be different you must be willing to make a change. You can stay how you are or give it a chance and it might just surprise you. I do not feel I gave up anything by choosing to eat healthy and cut out the processed, junk and fast food. I spend a whole lot less money at the grocery store (Despite what people lead you to believe), I can get many of my items straight out of the ground and from local farms AND my skin, hair, nails have never been so healthy. When you fuel your body with the correct things you sleep better, have more energy for family/friends and hobbies.
Again, do your research and give it a shot. It is worth it. Maybe you do 80/20 or even 70/30. Just hit up the gym a few times a week, cut out eating some of the fast food which most of the time is not what they lead you to believe it is anyway and make yourself a priority.
Have a great week everyone. Remember to pay it forward.
Clean eating to ME is 90% lean meats, fruits and vegetables, whole grains and 10% indulgences. I do not drink alcohol and I do not eat fast food, ever. I do sometimes have ice cream, Starbucks, chocolate and go out for Chinese, Mexican or Italian with friends, family or co-workers but this is not a weekly occurrence. I usually try to go for different flavors in my protein drinks, protein bars that are chocolate, vanilla and other crazy kinds they have out there to stimulate my taste buds. I have slowly over time tried new vegetables. I learned how to bake my chicken, fish, turkey and beef in different ways so I do not get bored. NOTE: Have fun with SPICES! Most of them have little salt but lots of flavor so you do not get bored. Mrs. Dash is my go to lady because there are currently 8 different kinds that work well on all sorts of lean meats.
One of the biggest things I can tell you is watch your processed foods. Things with preservatives, things that come out of a box, things that come out of plastic packaging and have names on the nutrition label you cannot pronounce. Those are not normal and are not going to be easy for your body to digest.
I eat 5-6 meals a day. When I do cardio twice a day I eat 7 meals because I have a protein shake after every workout. To keep your metabolism moving you need to eat at least 5 meals a day. This does not mean you eat "more" than you would by eating 3 meals a day, you just spread out the three major macros - carbs, fats and protein throughout those 5/6 meals. I posted a previous blog that has my staple grocery list and you can find that here: Staple Grocery List
Do you need to copy exactly what I eat? Absolutely not. I want this to be a starting point for you. Everyone is different and so the foods they like, how they prepare and what they consume will be different but in the end we are all still eating healthy foods. I don't like to give out exactly what I eat and at what times because it is what works for my body. I know researching can be exhausting and there is a lot of bad information out on the Internet BUT I want to be honest when I tell you knowledge is key! It helps to better understand why you are doing this and keeps you interested in it.
Choosing to eat better is a choice. In order to be different you must be willing to make a change. You can stay how you are or give it a chance and it might just surprise you. I do not feel I gave up anything by choosing to eat healthy and cut out the processed, junk and fast food. I spend a whole lot less money at the grocery store (Despite what people lead you to believe), I can get many of my items straight out of the ground and from local farms AND my skin, hair, nails have never been so healthy. When you fuel your body with the correct things you sleep better, have more energy for family/friends and hobbies.
Again, do your research and give it a shot. It is worth it. Maybe you do 80/20 or even 70/30. Just hit up the gym a few times a week, cut out eating some of the fast food which most of the time is not what they lead you to believe it is anyway and make yourself a priority.
Have a great week everyone. Remember to pay it forward.
Sunday, January 13, 2013
Shaun's Story + an OFFER!
A little about me...
I grew up the skinny tall kid. I joined the Navy at 19 and up until 2 years ago I never even touched a weight. But I decided there needed to be a change! I immediately started researching and changing my life. Countless hours and endless excel spread sheets later I was on the road to my future. By my hard work and determination and the right guidance I was ready to pick my first bodybuilding show. At the time I had 11 weeks until the show and I was sitting at 200lbs. In those 11 weeks I dropped down to 145lbs and i was shredded to the bone! I ended up placing 5th out of 12 people and even the judges told me they had never seen someone look that good at their first show. I had always been told I would never be good enough or never be big enough...I was told I didn't have the right "frame" for it...but I didn't let that get me down. The time had come to where I knew this would be my lifestyle...that's right NOT my hobby, my LIFESTYLE! Since then I've been helping people change their life one diet at a time.
At this time we will be offering our services. We have 6 spots left open for the next month as I will only be doing a certain number each month. I want to be able to personally push each and everyone of you to a better and healthier lifestyle! If you're interested in beginning the journey to a NEW YOU, then send us an email at Rfultonfitness@yahoo.com and we can get you started right away!
Thanks for all the support everyone!!
Shaun
I grew up the skinny tall kid. I joined the Navy at 19 and up until 2 years ago I never even touched a weight. But I decided there needed to be a change! I immediately started researching and changing my life. Countless hours and endless excel spread sheets later I was on the road to my future. By my hard work and determination and the right guidance I was ready to pick my first bodybuilding show. At the time I had 11 weeks until the show and I was sitting at 200lbs. In those 11 weeks I dropped down to 145lbs and i was shredded to the bone! I ended up placing 5th out of 12 people and even the judges told me they had never seen someone look that good at their first show. I had always been told I would never be good enough or never be big enough...I was told I didn't have the right "frame" for it...but I didn't let that get me down. The time had come to where I knew this would be my lifestyle...that's right NOT my hobby, my LIFESTYLE! Since then I've been helping people change their life one diet at a time.
At this time we will be offering our services. We have 6 spots left open for the next month as I will only be doing a certain number each month. I want to be able to personally push each and everyone of you to a better and healthier lifestyle! If you're interested in beginning the journey to a NEW YOU, then send us an email at Rfultonfitness@yahoo.com and we can get you started right away!
Thanks for all the support everyone!!
Shaun
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