Whole30 – Day 2

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Two days in, feeling the benefits of my dedication already! Today was a great day for me, minus the fact that I could barely walk, but we’ll get to that later. It’s very humbling and motivating to feel support from those around me. These next 28 days will be tough, but the encouragement and support I get from all of you will certainly help.

Day two started with a bicep and tricep workout, followed by a meal prepped day at work. As you guys know I completed my first leg day in God knows how long Sunday and I’m feeling it. My left hamstring and calf are so tight, it’s hard to walk, but the foam roller, bengay, and stretching have become my new best friends! Hopefully the tightness subsides by my next leg day!

Day 2 workout: Biceps and Triceps

Warmup:

Walk 10 minutes 3.5 mph

Biceps:
Barbell Bicep Curl: 4 sets, 10 reps each set, 20#
Alternating hammer Bicep curls: 3 sets, 10 reps each set, 10#
One arm preacher curl: 1 set, 10 reps, 10#, 2 sets, 10 reps each set, 15#

Triceps:
Cable pull down: 3 sets, 10 reps each set, 25#
Close grip bench press: 3 sets, 10 reps each set, 45#
Cable overhead tricep extensions: 3 sets, 10 reps each set, 20#

Abs:
Decline bench crunch: 3 sets, 12 reps each set
Exercise Ball crunch: 4 sets, 25 reps each set

It feels really good to be back in a workout routine! Pair that with healthy eating and it will just be a matter of time before the results start to show.

Now, on to my favorite part, the food!

Day 2 meals:

Breakfast:
– one large egg
– one large egg white
– 2 medium strawberries
– sweet potato
– zucchini
– coconut oil

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Lunch:
– 2 pieces of leftover grilled pollo sabroso
– romaine
– avocado
– red bell pepper
– shredded carrots
– lime juice and vinegar

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Dinner:
The meal many of you have asked about.  The recipes for both the chicken meatballs and ranch seasoning are below.
– buffalo chicken ranch meatballs
– zoodles

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Ranch seasoning:
http://holisticallyengineered.com/2012/07/grilled-ranch-chicken-low-carb-and.html

Buffalo chicken meatballs:
http://holisticallyengineered.com/2013/01/whole30-buffalo-ranch-chicken-meatballs.html

Not pictured:
– almonds
– banana
– tuna with Mrs. Dash onion and herb blend and lime juice
– “sorbet” – frozen pineapples and frozen strawberries

There you have it ladies and gentlemen. My workout programming and meal plan for Day two! Hope you are inspired to start your own whole 30, create a workout routine you can follow or try new recipes!

Til next time, keep calm and whole30 on!
– fitfatfabulous

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One Day at a Time

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Well, the competition is in full swing. It kicked off on Friday and I started the 3-1-2-1 Diet yesterday. I know its only been two days, but I feel in TOTAL control. I am not sure what has changed this time, but I know I can do this, better yet, I WILL do this!

I created a meal plan for my first week, and I stuck to it perfectly yesterday. I will say, around 9pm, I found myself getting hungry, so I grabbed a banana and a few almonds. Even though that was not part of my day, it was a success within itself!

In my workout yesterday, instead of doing 45-60 minutes of cardio which I normally do on Saturdays, I decided to hit total body. I haven’t focused on legs in such a long time and am totally feeling it today, but I was able to get a 115# deadlift in, which is awesome, considering I haven’t done them in quite some time. Its a ways off from my 1RM of 175#, but i’ll get there!

the 3-1-2-1 Diet is built in a way that you will succeed, it provides flexibility but also a lot of structure. So far so good! Try out the recipes below! They are delicious and EASY

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Yogurt Berry Shake

Yogurt Berry Shake

Servings: 1

Ingredients:

  • 1/2 cup fat free greek yogurt
  •  1/2 cup unsweetened almond milk
  • 1 cup of frozen strawberries
  • 1/2 tsp. of vanilla extract
  •  1 tbsp. honey

Directions:

Place all ingredients in a blender and blend until smooth. Makes 1 serving.

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Chicken Almond Salad

Servings: 1

Ingredients:

  • 1 baked boneless skinless chicken breast, diced (seasoned with Mrs. Dash)
  •  3 romaine leaves
  • 1 tbsp. slivered almonds
  • 1 tbsp. olive oil
  •  2 tbsp. of raspberry vinegar
  • 1 tsp. honey

Directions:

In a small bowl, mix the chicken, almonds, olive oil, raspberry vinegar, and honey. Stuff the chicken mixture into romaine leaves. Makes 1 serving.

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Vegetarian-Style Chili

Servings: 1

Ingredients:

  • 1/2 cup cooked kidney beans
  • 2 tbsp. medium salsa
  • 2 tbsp. chopped onion
  • 1 (14.5-ounce) can of stewed tomatoes
  • 1/2 cup cooked brown rice
  • 1 tsp. chili powder
  • 1/2 tsp. cumin

Directions:

Put all ingredients in a saucepan and heat thoroughly over medium heat, about 10 minutes, stirring frequently. Makes 1 serving

What’s On Your Plate?

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The reason why I started this blog was to document the next 16 weeks of my journey before my wedding. I started an online weight loss competition with some females I know in order to have some incentive to lose weight and that just spiraled into a few other ideas, like this blog.

As part of that competition, I am starting my new food and workout plan on Saturday when the contest kicks off. Basically I will be following the 3-1-2-1 Diet by Dolvett Quince. I bought this book probably a week ago and have already read it twice! The best part is, you are able to cheat, twice per week.

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I am a huge fan of Dolvett and The Biggest Loser so when I heard he was writing a book, it was a no-brainer that I was getting myself a copy. I like the way that he wrote this, its super easy to read, SO encouraging and seems like a diet that anyone can do.

I have tried eating clean many times though, and I’m GOOD at it for a few weeks, and then something triggers me to go off the deep end into a serious binge. Can anyone relate? Is it just me? Bueller?? This time will be different though. I have made a commitment to myself, and all of you to be honest and I travel this journey!

Basically you eat clean for 3 days, on the 4th day you get a cheat day, eat clean for 2 more days and on the 7th day, you get another cheat. Pairing this with his workout routine at least 3-4 days a week, and I should see some pretty significant weight loss, and also focus on my shape! Sign me up, I’m GAME!

This week I have been just focusing on having 3 meals and two snacks. So far so good. This is what I have been having for lunch. My take on SkinnyTaste(TM) pepper steak. What do you think?

Pepper Steak, Yuca with Garlic Sauce and a Hard Boiled Egg

Pepper Steak, Yuca with Garlic Sauce and a Hard Boiled Egg

Pepper Steak

Servings: 3

Calories: 210 • Fat: 5 g • Protein: 20 g • Carb: 19 g

Ingredients:

  • 8 oz top round beef, trimmed to 1/4″
  • 1 tbsp coconut aminos
  • 1 tbsp worcestershire
  • 1 tbsp minced garlic
  • olive oil pam
  • 1 large onion, sliced into thin strips
  • 1 yellow bell pepper, sliced into thin strips
  • 1 red bell pepper, sliced into thin strips
  • 1 orange bell pepper, sliced into thin strips
  • 1 medium zucchini, peeled into thin strips

Directions:

Slice meat into thin slices with the grain. Cut each strip across the grain about 1″ long so you have small thin slices. Place in a bowl and add coconut aminos, worcestershire, and garlic. Set aside.

Heat the pan on high heat. Spray your pam and add the beef spreading evenly. Cook shortly letting the beef brown. Using a wooden spoon, stir meat, cooking another 2 minutes. Transfer to a plate.

Add an additional spray of pam to the pan and add peppers, onion, and zucchini and cook about 2 minutes. Return beef to the pan, add the sauce and stir fry about 30 seconds until slightly thickened.

On the side I had another 1/2c. of the yuca I had for dinner last night, and a hard boiled egg.

Total nutrition facts for the whole lunch were:

After lunch, I went to CVS to grab some snacks for the rest of the week. I have a chocolate problem, and on cheat days, I’ll be able to have dark chocolate for snack! I found the cheapest (I am planning a wedding – don’t judge) dark chocolate bar I could find, and it happens to be gluten free, another focus I am working on. I secretly hope I hate it so I will only have a piece every so often ha! I will say though, this blog is keeping me honest and helping keep track of what I have been eating.

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The serving size of this chocolate bar is 2, but I broke it down into 5 servinges, spread the love as much as possible, hopefully it will last me a while!

Thank you guys for reading, whoever you are. You are inspiring me to keep blogging, keep writing, and keep balancing being fit, fat and fabulous ;).

Stay tuned!

What’s For Dinner?

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Dinner 12/10/13

Tonight’s dinner was inspired by one of my favorite recipe sites SkinnyTaste(TM). This site is operated by a woman named Gina who makes all her recipes “low fat”. I make this stuff for my fiance all the time and no one knows that its “low fat”. Great recipes for the whole family will love! Definitely check her out at www.skinnytaste.com. You will see a bunch of my recipes come from her site!

Tonight’s dish consisted of my take on SkinnyTaste’s “Pollo Sabroso”. This literally means “Delicious Chicken” in Spanish, and that’s exactly what it was! The recipe is below (this has been updated from the original per the ingredients I used).

Pollo Sabroso

Servings: 3
Calories: 168 • Fat: 0 g • Protein: 31 g • Carb: 2 g

Ingredients:

  • 1 lb boneless, skinless, thin cut, chicken breasts
  • 1 tbsp lite rice wine vinegar
  • 2 tsp soy sauce
  • 1 packet Sazon
  • 2 tsp Adobo (in Spanish aisle)
  • dried parsley

Directions:

Season chicken with vinegar and soy sauce. Add sazon, a generous amount of adobo and oregano and mix well. Broil  on low until chicken is cooked through, careful not to burn.

Let me just tell you, the broiler is my NEW favorite friend. In our old apartment, we had an older stove that didn’t have a broiler underneath. I think today is my first time ever using one, and it will be used ALL the time. The chicken was so juicy and moist, and its was thin cut chicken breasts! That doesn’t happen! Great recipe, totally worth a try!

In addition to the chicken, I made peas, I just threw some Mrs. Dash “Onion and Herb” salt free seasoning on them, and some boiled yucca with a little extra virgin olive oil and garlic. Delicious, simple and easy!

Oh, and what dinner is complete without a nice tall glass of water, in a *SWEET* glass no less 🙂

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