Tag Archives: fitness

Recipes Made Simple: PBFit No Bake Maple Peanut Butter Oatmeal Bars 

Continue reading Recipes Made Simple: PBFit No Bake Maple Peanut Butter Oatmeal Bars 

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Recipes Made Simple: 21 Day Fix Friendly Lunch Meal Prep 

 


Meal prepping is one of the easiest ways to help stay in control of your eating habits. Whether you are counting calories or doing portion control containers, doing a simple meal prep will make eating healthy easier and more convenient.

Ingredients: (1 serving)

  • 5 ounces of Shredded Chicken Breast (1 red container)
  • 1 cup of steamed Broccoli (1 green container)
  • 1/2 Bell Pepper (1/2 green container)
  • 1/2 cup of Quinoa with Brown Rice (1 yellow container)

Continue reading Recipes Made Simple: 21 Day Fix Friendly Lunch Meal Prep 

What Supplements Do I Take?

Losing 120 pounds is not easy.  It takes time, dedication, and persistence.  To help me lose fat and build muscles I take 4 different supplements along with eating a strict diet and an intense strength training regiment. This has been my supplement regiment over the past 6 months to help me lose the last 35 pounds.

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I take Whey Protein, pre-workout, BCAAs, an ECA Stack, and the most important is eating real food.  I use these for muscle recovery, energy, and as an appetite suppressant. I recommend consulting your doctor before taking any supplements.

Whey Protein:

The Whey Protein that I am currently using is MusclePharm Combat Powder. I use Whey Protein as a post-workout supplement for muscle recovery.  The protein is easily digested which allows it to get to the muscles faster to help rebuild muscle and recover from my workouts.  I also use the whey protein in my nighttime smoothie.  I blend the protein with frozen berries and almond milk for my last meal of the day.  I consume at least 350 grams of protein a day and it is an easy delicious way to get the protein I need.  Whey protein can also be used for cooking.  I add protein to oatmeal bites I make to sneak a bit more protein into my diet. Oatmeal Protein Bite Recipe.

Pre-Workouts:

Most all of the pre-workout supplements I have used containing Caffeine, B-Vitamins, amino acids, creatine, beta-aline, and niacin.  The pre-workouts delays fatigue while improving reaction time and muscular endurance.  I am currently taking Pro Supps Mr. Hyde.. This is a pretty powerful pre-workout and I wouldn’t recommend taking this unless you have taken pre-workout before and have an idea of how your body reacts to them. If you are new to pre-workouts I would recommend.Cellucor,C4  I take my pre-workouts about 20 minutes before my workout.

BCAAs:

These are Branch Chain Ammino Acids, they consist of three amino acids: leucine, isoleucine, and valine. BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.  I take the BCAAs in the morning, mix with my pre-workout, and mid afternoon usually with a protein bar. I would recommend,BPI Sports Best BCAA Powder  or Optimum Nutrition Amino Energy.

ECA Stack:

ECA stacks are used in weight loss programs and as a stimulant. ECA is an stands for ephedrine, caffeine,  and aspirin.  I use this supplement as a fat burner and appetite suppressant.  I am not recommending a particular brand because I think you should do research on this before taking.  I take one pill first thing in the morning. 

Real Food:

Eating real food is the most important part of any supplement regiment. On average I consume 350 grams of protein, 220 grams of carbohydrates, and 70 grams of fat each day. I eat 4 large meals and have 3 snacks throughout the day.

Protein:

Most of my protein comes from eggs, chicken, lean ground beef, lean cuts of pork and steak.  These foods are high in protein and low in fat.

Carbs:

For carbs, I eat lots of fresh vegetables, fresh fruits, rice, potatoes, and quinoa.  These sources are high in fiber, low amounts of sugar, and have a low on the glycemic index.

Fats:

The fats that I get come from the meat that I eat, nuts, and olive oil.  I try to limit my saturated fat intake and eat foods that are higher in unsaturated fats.

I try to eat as little processed foods as possible.  Most the processed foods I eat come from foods like my protein bars.  I try not to drink too much alcohol, maybe once or twice a month.  Over the past 6 months, I have cut out fast food altogether.   Eating foods that are nutrient dense and have low calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Over the past 6 months, I have cut out fast food altogether.  I’m eating foods that are nutrient dense and have fewer calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Eating these foods and taking these supplements will not work if you don’t work.  I strength train 1.5-2 hours a day plus 20-25 minutes of cardio each day.  Eating these foods and taking these supplements allows me to recover from my workouts, and they give me the energy to endure the workouts.

What’s for Dinner? Stuffed Chicken Breast with Zoodles and Baby Bella Mushroom Caps

This turned out pretty good, the only thing I didn’t do was season the chicken itself.  I would recommend seasoning the chicken with at least salt and peppers before cooking

Ingredients: (2 Servings)

Chicken

  • 2 Large Chicken Breast
  • ½ Cup Cottage Cheese
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Dry Italian Seasoning
  • ½ teaspoon Black Pepper
  • ½ Cup Tomato Sauce

Vegetables

  • 2 Medium Zucchinis
  • 8 Baby Bella Mushrooms
  • 2 Tablespoons Olive Oil
  • Seasonings: Dry Italian Seasoning, Basil, Granulated Garlic, Salt, and Pepper

Directions:

Stuffed Chicken

  1. Cut Chicken in half and smash thin.
  2. In a mixing bowl, mix together cottage cheese, 1 teaspoon Garlic, 1 teaspoon Italian seasoning, and ¼ teaspoon pepper.
  3. Spread cottage cheese over the chicken and roll up.
  4. Place chicken on a baking sheet and cover with the desired amount of tomato sauce.
  5. Bake for 30 minutes in a 400-degree oven

Zoodles:

  1. Spiralize 2 Zucchinis
  2. Sauté in a pan with 1 Tablespoon of olive oil, garlic, and Italian Seasoning. Cook until tender.

Mushrooms:

  1. Remove stems from the bottom of the mushrooms.
  2. Place cap side down in a baking dish and drizzle 1 Tablespoon of olive oil over the mushrooms.
  3. Sprinkle Garlic and Oregano on top.
  4. Bake in the oven for 15 minutes at 400 degrees

Once you plate the dish, pour your desired amount of tomato sauce onto the Zoodles, sprinkle some Parmesan cheese on top, serve, and Enjoy!!!

Estimated Nutrients: Per Serving

Calorie: 500

Fats: 23 grams

Carbohydrate: 21 grams

Protein: 55grams

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For more recipes, follow me on Pinterest @mvernst07

Monday Morning Wake-Up

Each day we are faced with challenges, and it is our discipline that allows us to defeat these challenges.  We have a goal in mind and we can not allow temptation to lead us off our path.  The greatest challenges come from old habits, desires, and self-loathing feelings that lead us on a downward spiral to failure.

So what do we do?

We have to make the decision to not let our wants out weigh our needs.  We make the decision to do what is right, not what is easy, to achieve our goals.  We have to tell ourselves that we will achieve, not that we think we can, but we will achieve what we want in life, then go out there and take it.

Meal Prep Sunday! Chicken 2 Ways

This is how I cook chicken a lot of times on  Sundays.  This is roughly 110 ounce of chicken made in 3 hours, and it is fall apart good!


First I trim the most of the fat off the Thighs, cut the Chicken Breast into medium size chunks, and separate into two baking tins.

Continue reading Meal Prep Sunday! Chicken 2 Ways

Saturday Motivation! Find Your Obsession!!!

If I could describe my success in one word, it would be an obsession.  If you are unwilling to give everything you have into making a life change, then you will fail.  There it is, it’s as simple as that.  This isn’t just a hobby, it’s your life. It’s your goals, your dreams, it’s everything you want, and if you aren’t willing to do everything it takes to change or to reach your goal, then why start.

I workout 2 ½ hours a day, plan every single meal, track every piece of food I eat to achieve my goals.  It is extremely time consuming and tedious, but I love every second of it.  

“When passion meets inspiration, an obsession is born.”

You got that right! If your passion for doing something doesn’t get your butt out of bed in the morning, then you don’t want it bad enough.  I wake up every morning driven to succeed. I have a passion for making myself be the best that I can be.  I love setting a goal and kicking its ass then setting a new one.  

Never be satisfied!

CT Fletcher says, “satisfaction is the end of your growth.”  Take a moment and let that sink in…

When we become satisfied we begin to slip back into old habits.  We never try to push further and go beyond what we think our limits are.  Impossibilities are only set because we tell ourselves we can’t.  It’s you versus you when all said and done.  Your mind will break long before your body ever will. So, push yourself to do one more rep, run that extra 5 minutes, and do something so great that it scares you.    

CT Fletcher’s Ten Lifting Commandments (explicit): https://youtu.be/q-6M4uzur8Q

Morning Cardio Motivation

 

“A year from today, you’ll wish you started today”

As I get out of bed this morning, and go to stand-up and realize my legs feel like J-E-L-L-O.  DOMS STRIKES AGAIN!!! DOMS stands for delayed onset muscle soreness.  It’s that soreness you get a day or two after a workout.  You know the feeling of, “Oh God can’t move! Don’t touch me! No, I’m not injured, I just did legs yesterday!” Yea, that feeling.

This feeling is a lot of times the reason people either don’t or stop working out.  

This pain is necessary for growth.  Every time you workout you are tearing muscles. But, it’s when our bodies recover that our muscles grow.  After a few workouts, we stop feeling that soreness and the pain.  At this point, many people are happy. They continue doing what they are doing to avoid the soreness and the uncomfortable feeling that pushes so many away.  

But, you need that pain.  Our bodies will adapt to the loads we put on it, and if we don’t change we will remain the same.  We must be willing change our routines and try new things to overload our muscles and have that pain to grow.   

Morning run tracked by my Fitbit Charge 


Picture credit

What’s for Dinner? Italian Seasoned Chicken Breast with Quinoa & Brown Rice, Bell Pepper, Asparagus and Spinach.

Ingredients:

  • 2 Chicken Breast  
  • 1 package of Seeds of Change Quinoa and Brown Rice (Get mine at Costco)
  • 1 Yellow Pepper
  • 2 cups Fresh Spinach
  • 8 ounces Asparagus
  • 1 Tablespoon Extra Virgin Olive Oil

Directions:

  1. Season Chicken Breast with dry Italian seasoning, black pepper, and granulated garlic.
  2. Heat 1 tablespoon of olive oil in a pan on medium heat.
  3. Place Chicken Breast in the oil and cook for 5 minutes each side.  After the 10 minutes, place the Chicken Breast on a cooking sheet, and place in the oven at 400 degrees for 10 minutes.  After the 10 minutes remove Chicken and let rest.
  4. After removing Chicken from the pan, add the chopped asparagus to the pan. Season with garlic, salt, and pepper to taste.
  5. After 3 minutes add 2 cups of spinach to the pan and cook until tender.
  6. Follow the directions on the package for the Quinoa and Brown rice.
  7. Slice pepper, plate and serve!

Let me know what you think of this recipe in the comments below. Enjoy!