New Workout Program: Already Feeling It!

Heeeeey guys! I'm so bad at keeping up with this page, I know...buuuut, cut me some slack- I sat on my tablet, cracked the screen, and that's why I'm not posting as often! But I decided to share my newest workout program with you guys. I usually use a program from www.bodybuilding.com but this time, I made my own. As some of you may know, I'm a Sport & Exercise Major at UCF, so I've used the knowledge I've obtained through a couple of my classes this semester, combined with prior experience and recommendations. Sooooo here it is!

Monday: Biceps, Traps, Delts, Forearms 

Chin-ups (neutral grip): 3 x [max]

Assisted Chin-Ups (neutral group): 3 x 12

Barbell Curls: 3 x 12 / 30 lbs

Barbell High Pulls: 3 x 12 / 30 lbs

Kettlebell Forward Shoulder Rolls: 3 x 12 / 25 lbs

Kettlebell Backward Shoulder Rolls: 3 x 12 / 25 lbs

Smith Machine Shrugs: 3 x 12 / 95 lbs

Barbell Forearm Curls: 3 x 25 / 20 lbs

Ab Circuit

Tuesday: Hamstrings, Glutes

Straight Leg Deadlifts: 5 x 6 / 100 lbs

Glute Kickback Machine: 3 x 6 (each leg) / 150 lbs

Hamstring Curls: 3 x 12 / 70 lbs

Hip Adductor: 3 x 12 / 110 lbs

Hip Abductor: 3 x 12 / 110 lbs

Ab Circuit

Wednesday: Abs

Hanging Leg Lifts: 5 x 10

Inclined Sit-ups: 5 x 10 / 10 lbs

Inclined Oblique Dips: 5 x 10 (each side) / 25 lbs

Russian Twists: 5 x 10 / 10 lbs

3 Minute Plank

Thursday: Chest, Triceps, Lats, Back

Barbell Bench Press: 3 x 12 / 65 lbs

Cable Cross: 3 x 12 / 20 lbs

Inclined Dumbbell Press: 3 x 12 / 15 lbs

Inclined Barbell Row: 3 x 12 / 40 lbs

Long Pull/Low Row: 3 x 12 / 50 lbs

Lat Pulldown:3 x 12 / 70 lbs

Tricep Pushdown: 3 x 12 / 25 lbs

Skullcrushers: 3 x 12 / 20 lbs

Ab Circuit

Friday: Quads, Calves

Smith Machine Squats: 5 x 6 / 135 lbs

Smith Machine Lunges: 5 x 6 (each leg) / 65 lbs

Inverted Leg Press: 3 x 12 / 135

Single Seated Leg Press: 3 x 12 (each leg) / 40 lbs

Calf Extensions on Leg Press: 3 x  25 / 100 lbs

Ab Circuit

Notes:
***Ab Circuit: I choose any 3 unweighted ab exercises and do 3 sets of 15 reps of each exercise, in circuit form, with 30 seconds of rest between each set. For example:
     15 crunches, 15 leg lifts, 15 V-ups, 30 second rest.
     15 crunches, 15 leg lifts, 15 V-ups, 30 second rest.
     15 crunches, 15 leg lifts, 15 V-ups.
***Cardio: (sighs, rolls eyes, and shakes head in dismay). I have not yet implemented cardio into this workout program. I'm still torn between wanting to make huge gains and having a super lean core. However, I do plan on adding cardio, when I make up my mind about my aesthetic goals.

HELP ME:

When I started working out, I weighed about 110 lbs and had the ultimate goal of making muscle gains, while also keeping my midsection lean. I know this is VERY HARD. So far I've gained about 5 lbs of muscle, but haven't made too much progress in my core (AKA I don't have abs yet). I'm looking for suggestions as to how to implement cardio into this workout program, as well as any other tips you would be willing to share. 

I'm slacking, I know!

Heyyyy ladies & gents! I know I've been slacking pretty badly lately, but I have some awesome news. Since the last time I posted, I've actually gotten another job- AT A SUPPLEMENT SHOP! As I'm sure you've inferred, this is a perfect job for me. I love being able to learn about all of the different supplements first-hand, and also having the opportunity to help others maximize their fitness results. The guys I work with all compete, so it's awesome to be able to hear all about prep and shows. So anyway, if you guys are ever in the UCF/Orlando area, stop by Total Nutrition & I'll hook you up with a stack! Also, yes, I'm still planning on competing in Bikini myself! However, with full time school & two jobs, I've decided to give myself plenty of time for prep! I'm hoping to be ready by early 2015. I'll definitely keep you guys updated with my progress! I should have some photos coming soon, I just don't have them with me at the moment. Additionally, I'm still accepting submissions for your progress picture to post on the page. Remember, I'll be choosing a random entry for a giveaway! However, I'm still not sure what to give away, so I need your help! What are you guys most interested in? Supplements? Apparel? Giftcards? Let me know at ghicks1220@gmail.com or through Twitter at @ghicks1220 or Instagram at @ghicks1220. I look forward to getting back into blogging, and hope you all can bear with me!

Vacation Time!

Hey guys! I know I haven't posted in a while. I've been on vacation out of town so I apologize for the delay! However, as soon as I get back home to my diet and lifting routine, I promise I'll share both with you. Thanks so much for your patience!

Europa 2014

Alright guys, as promised, I'm writing this to brag about my AMAZING experience at Europa Games Expo 2014! I had never been to any type of fitness expo or show, so I was so excited to see what the world of competition was all about. Needless to say, I was NOT disappointed in the least! First of all, it was great being around so many fit and healthy people. Second, it was awesome coming away with so many new supplements to try (some of which will be included in my giveaway!). And lastly, but most importantly, I gained so much knowledge about supplements, workouts, competitions, and just fitness in general...so much, that I've decided to compete! Yes, I know, it's going to take a TON of work, but with the progress that I've already seen in my body thus far, I know it's possible. I haven't chosen a show or date yet, but my goal is to be in at least a local Bikini Competition this fall. So far I've really started sorting out a diet and have decided on a strict workout plan, which I will share sometime next week. In the mean time, enjoy a few photos that I took at Europa! 

Almost Giveaway Time!

Alright so the blog currently has 406 views. You know what that means? Only 94 until my first giveaway! HOWEVER, I cannot do the giveaway unless I get AT LEAST 8 more entries. You can enter by sending any of your own progress pictures to my email at ghicks1220@gmail.com. All photos will be posted on the "Progress" page, and one entry will be selected at random! Just so you guys know, I recently attended Europa Games Expo 2014 (which I will post about soon), and loaded up on tons of samples of everything from preworkouts, to protein, to BCAAs...so this is something you're gonna want to get in on! Enter ASAP so I can do the giveaway on time! :)

Misc. News

Hey guys, I hope everyone is doing well and making gains!

 I only have a few short things to talk about tonight.

 

First, congratulations on 300 page views! Thank you all for your support and please continue to share with others. I want to do a giveaway at 500 views, and you can enter to win by sending your progress pictures to my email ghicks1220@gmail.com or direct message them to me on twitter @ghicks1220. I will choose ONE winner at random. However, I will need at least 10 entries to do the contest. All photos will be posted to the "progress pictures" page, regardless. Pictures may show gains, weight loss, cuts, full body, individual muscle groups- I will leave this up to you!

 

Second, I am starting a new workout regimen tomorrow (yay)!

It is a twelve week program focused on isolation.

Weeks 1-5 focus on strength gains, while 6-10 focus on size gains.

Weeks 11-12 combine size and strength gains, and the last week is complete rest.

Each week I will be posting my schedule and log, for anyone who would like to follow along.

 

Third, I am still looking for feedback on what you guys like, dislike, and what to see next on my blog! Comment or use my email above to give me some ideas. Thanks again for all of the support.

As always, you guys are awesome :)

 

 

Ab Circuit!

Alright, so tonight I'll be posting my first personal fitness tutorial (yay!). This is the circuit that I do at least once a day- always at the gym, and sometimes before bed, too. It's pretty simple and you can do it anywhere you have the room too. No equipment is needed, unless you prefer to use a yoga mat or balance ball to support your lower back. Basically, I do 15 reps of each exercise, in a 3 set circuit. The last two photos are just good stretches to do after you're finished. Transition from exercise to exercise as smoothly and quickly as possible. Remember to take 15-30 second breaks between each set (not exercise) to maximize your workout! 

First, start out by lying flat on your back with your hands tucked just below your butt. This will keep your lower back elevated and keep your head from rising. Keeping your legs as straight as possible, lift them to at least a 90 degree angle with your stomach, and thrust up with your hips. Gently lower your legs back down, taking about twice as long as you did to raise them. Do NOT let your feet touch the ground at all during this exercise. This will feel strange at first, but trust me, you'll feel the burn after a few reps. (FULL CORE)

 

 

 

Second, without touching your feet too the ground, keep your legs straight, toes pointed, and lift one leg at a time, while lowering the other to a few inches off the ground. Continue to do so, 15 times for each leg. Again, do NOT allow your feet to hit the ground just yet. Also, try to keep your neck and back as straight as possible, holding your head on the ground. This exercise should utilize solely your core and upper let muscles. (LOWER ABS)

 

 

 

Third, still without touching the floor, bend your legs and bring them to about a 60 degree angle with your core. With your hands tucked behind your head, bring your elbows and knees together to touch. These are NOT your every day crunches, and if you weren't feeling it before, you definitely are now! That's okay though, 15 of these and you almost, kinda get a break. (UPPER ABS)

 

 

 

Fourth, we have side plank dips. And yes, you may put your feet down now! Turn to either side (you'll be doing 15 on each side). Support yourself with the elbow and leg closest to the ground. Place your other foot on top or behind the first, and your other hand on your hip or in the air. Simply dip your hip down to about an inch off the ground, then return to the starting position. Repeat 15 times, then turn over, & do the same. (OBLIQUES)

 

 

 

Fifth, are good ol' planks. Yes, I know you hate them. I hate them too. But you'll be okay, I promise. These are baby planks. Begin almost in a pushup position, except on your elbows instead of hands. Lower your butt to form a straight line with your body. You'll know when you're level, because you'll feel your abs start to tense up. This is good. Hold for fifteen seconds, keeping your body aligned and feet vertical. (FULL CORE)

 

 

 

After three sets of the circuit, you can finally stretch out those abs you just tensed up. Follow the above steps, holding each pose for approximately 10 seconds. Always remember to stretch well, because it releases lactic acid, causing you to be not sore...well, less sore. You'll definitely be sore after this for the first few times. Some exercises are still difficult to me after months, so don't get discouraged if you're dead after a single set. Just keep your head up, keep going, and go get those abs! 

How Bad Do You Want It?

 

 

 First of all, let me introduce you all to my "Swolemate", Jose!

This man has had such a huge impact on my physical lifestyle, not only as my boyfriend, but also as my trainer. He got me started on this crazy adventure and he inspires me so much. I've never met such an ambitious, motivational, driven person in my life. He's known exactly what he wanted to do with his life since he was just a little kid on a little league field, and he's definitely doing everything in his power to make it to the Bigs. He's been my Highlander, my Viking, and soon he'll be my Bear...but most of all, he's my inspiration.

I've attached his first two motivational videos above, and a third is on its way.

Whether you're an athlete or not, this kid's drive is bound to inspire you to be your best, go above and beyond what is expected, and prove everyone wrong who said you couldn't.

Keep an eye on his social media for more inspiration to come!

YouTube: LWJeffreyOfficial
Twitter/Instagram: LWJeffrey

Facebook: Jose Hernandez

 



Feedback!

• I've had my blog for about a month now and I LOVE sharing my journey to aesthetics with you guys! I'm very pleased with the amount of views I've been getting lately, but I'm really looking for some feedback! How can I make my blog more interesting? What would you like me to post more or less about? How does what I post compare with what you have tried/experienced? How can I get more followers? Please please please feel free to comment on any post or email me at ghicks1220@gmail.com !
• Also, notice I have added a "Progress Pictures" page, which can be accessed from the top of your screen, and will feature photos sent in by you guys!
• And lastly, I would like to start doing contests/giveaways in the future, but first I need some interaction! Blow up my email & comments with anything I can do to improve my blog!
  
  You guys are great :) 

Progress = Motivation

 

 

The key to any goal is motivation, especially one that involves fitness. Whatever your goal is- to lose weight, to gain muscle, to tone up, or to just be more healthy, you have got to stay motivated, or you'll be right back where you are now in a week, "getting back in the gym" and wishing you hadn't taken so many days off. Everyone is motivated differently- by reading about other peoples' journey to aesthetics, inspirational quotes, "goal body" pictures, etc. However, I've found that I only needed these forms of motivation for a few weeks, until my own body started being my motivation. It's amazing when you look in the mirror and see less fat, or feel your clothes fitting differently, or even feel yourself being able to flex a new muscle you didn't even know you had. These feelings quickly take the place of the (admit it-) unrealistic, fantasy images you found online that allow you to be discouraged so easily. Let's face it, a picture of someone with an aesthetically perfect body may inspire you for a little while, but eventually you'll get discouraged because you don't look like her after a week of working out. Instead, focus on how far you've come yourself. I've attached my progress pictures from January 1st, February 1st, and March 1st. Although I recognize that I still have a ton of work to do, I also look at these pictures and realize how far I've come, and I'm so proud of the progress I've made.

Feel free to send me your progress pictures at ghicks1220@gmail.com for motivation!

If you are okay with it, I may even use some in a future post :)

 

I know it's been a while...

Hey, guys. I know I haven't posted lately, and this has nothing to do with fitness at all. I've been out of town with one of my closest friends due to a family emergency, helping her and her family cope with the loss of their dear Granny Lue. I was lucky to have known this woman and to have spent her last moments with her. We're still grieving and mourning the loss of such an amazing woman, but she would want us to get back to our daily lives as soon as possible. I'm back home, back to the gym, and back to eating right (as opposed to the massive amounts of comfort food I've consumed in the past week or so, LOL), so hopefully, I'll have some new posts in the next few days! Thanks for being understanding, you guys are awesome!

 

Cheat-Day Prevention

Alright, so let's face it. We all have cheat days, right? Right.

We skip an exercise.

We eat chocolate.

We take too many "rest days".

We don't push ourselves to run that extra lap.

We skip those before-bed crunches.

We don't max out on squats.

You get the point.

It happens.

Because we're busy.

Because we're rushed.

Because we're sore.

Because we're hurt.

Because we're hungry.

Because we're tired.

Because we're embarrassed.

For whatever reason, we cheat.

Every once in a while, it really won't make a difference.

It becomes a problem when it becomes a habit.

And the hardest part is breaking it-

Getting back in the swing of things.

However, there are a few things you can do to prevent this dilemma:

• The "two day rule": NEVER take more than two days off from working out.
• Stay motivated: remind yourself why you're kicking your own ass.
• Stick to a schedule: you're more likely to always be able to make time.
• Take your time: make every rep, step, and bite count.
• Improvise: even if you can't make it to the gym, you can always work out anywhere.

Most importantly, always remember:

YOU'RE ONLY CHEATING YOURSELF.

 

***

Yes, this post was inspired by my Spring Break.

You caught me.

I ate a fried Oreo and only lifted once.

Feel free to yell at me.

That is all.

***

 



Meal Prep

 

Meal Prep = Heaven, basically.

Meal prep is going to be your best friend on your road to eating clean. Essentially, meal prep is choosing one night a week (I use Mondays because it fits best in my schedule) to do your cooking for the whole week. Then, you pre-package it to make your clean eating less of a hassle throughout the rest of the week. First, you have to calculate about how much you eat in a normal day. It should be somewhere close to five to six small meals, although I don't prep my breakfast because I usually just eat cereal or yogurt with granola. Next, add it all up to see about how much of each food group you need to cook (meat, veggies, grains). Next comes the cooking. Although you are cooking in bulk, you want to try to have as much of a variety as you can, so you don't get tired of eating the same thing over and over again. After all, the more enjoyable your food is, the more likely you are to stick with your diet. This is the first time I personally have done meal prep, but I'm two days in and going strong. The top picture is the food my gym buddy Brian and I prepared for this week.

 

Protein:

lemon pepper chicken, orange almond crusted chicken, teriyaki chicken with peppers

 and onions, and Caribbean chicken with mango salsa (all baked).

 

Veggies:

Steamed broccoli, grilled green beans, grilled zucchini, and grilled asparagus.

 

Grains:

Brown rice, Quinoa, Lentils

 

Snacks:

Fruit salad (pears, strawberries, blueberries, raspberries, mangoes),

Cucumbers, carrots, granola, yogurt, and peanut butter.

 

The second picture shows my meals after I have portioned them out. This was enough for yesterday and today, along with my breakfasts and snacks. I spent about 3-4 hours cooking, prepping, and packaging my food on Monday, but have only spent a few minutes tops microwaving it since then. This makes healthy eating so much more convenient, and ensures that you will stick to your meal plan. I definitely recommend weekly meal prep, and will share what I whip up next week!



You Can Never Out-work a Bad Diet

 

 

 

Alright, so I'm sure you've heard something along these lines a million times, and it really is true. Today I wanted to share with you guys the importance of knowing what goes in your body, how it will affect your goal, and how to optimize your food intake.

First of all, you should find a way to keep track of what you're eating for a week or so before you try to make any changes in your diet. It's important to know how many calories, vitamins, and grams of protein you're taking in on a daily basis, because you don't want to shock your body by adjusting too quickly. You can always use a journal, a physical log, a spreadsheet- whatever works for you. My personal favorite, however, is the MyFitnessPal App (*I do not own this app*). It's free on the Apple App Store and it's the most convenient log I've across so far. You can search, store, or even scan barcodes on the foods you eat throughout the day, and this app does all the work for you. It stores complete nutritional information for everything you eat, and even shows you what you should be eating to reach your goal. You can also add fitness activity to your log, which is great because it updates your caloric needs according to what you burn! I've attached a few pictures above from my personal log yesterday, and as you can see I'm just about right on track. I'm a little over my goal in protein and under in carbs and fat, but since I'm trying to build lean muscle, that's actually ideal!

 

Second, you should familiarize yourself with how to eat properly according to your weight, height, goals, and preferences. Generally, you should eat about five to six small meals a day, or three average sized meals with complementary snacks in between. Eating smaller portions more often helps to speed up metabolism, therefore burning more fat than your body is storing. Most meals should be composed of three things- a protein (meat, eggs, beans), a vegetable (usually green or leafy have the highest nutritional value), and a grain (brown rice, quinoa, whole grain pasta). Snacks or smaller meals should also be high in nutritional values such as protein and vitamin C/D (yogurt, fruits, granola). You should also try to eliminate most, if not all, sugary drinks from your diet. The best drink for your body is water, of which you should drink at least a gallon every day.

 

A Few Pointers:

• It's not all about counting calories- too few calories is more detrimental to progress than too many.
• A good diet does not eliminate the need for a good workout, and vise versa.
• The highest meats in protein are chicken and fish.
• Meal prep will make your life 100X easier. The number one reason people eat unhealthy is convenience. Cook in bulk and store for the week. This will ensure you have healthy food on the fly.
• Take your time. Don't rush your body.
• Remember- this month's diet is next month's body. It WILL catch up to you, I promise.

 

Now that you know what you're already taking in versus what you should be taking in, start logging. It may take a few days or even weeks to get used to paying attention to what you're eating, but remember- every time you feed yourself, you should be fueling your body.

 

Eat clean,

Train mean,

Get lean!

What's with the name, brah?

 

I'm sure you've noticed the misspelling in my website's title, and a few of you have probably wondered why I chose this name. "Strong 'YZZ' the New Skinny" refers to Bodybuilding idol,

 Aziz Shavershian, commonly known as "Zyzz". Growing up as the skinny kid, Aziz looked

 up to his bodybuilding brother and chose to follow in his footsteps to impress girls.

 After becoming more and more passionate about fitness and his image, he made popular

 the term "aesthetic", which basically means pleasing to the eyes and is often used to

describe fitness gurus. Unfortunately, after his older brother was busted for illegal anabolic

steroids, people found it all too easy to attribute Zyzz's success to these substances. Zyzz denied using steroids to his grave (literally). Tragically, he passed away at age 22 of a heart attack, which was later determined to be a pre-existing condition. Obviously, it would be convenient to blame

 this on misuse of steroids, but there really is no proof to either side of the story.

 

In just the four years he spent training, Zyzz managed to produce his own supplement line,

become an online superstar, and inspire millions of people around the world- including me.

He showed us all that we can do anything we set our minds to, regardless of how unbelievable

 it may seem to others. He really is a huge inspiraion to me, and I'm choosing to pay my

 respects by naming my website after him, hoping that each and every one of you

 remember how much he has made this a possibility for you.

 

RIP, Brah.

 

"We're all gonna make it."

 

http://youtu.be/AdBoybKnzZw

 

 

Comparing Yourself to Others

Hey, guys. Today I wanted to write about the importance of not comparing yourself to others, whether you're in or out of the gym. This is something we all face as athletes, but also in our everyday lives. As humans, we naturally use comparison as a unit of growth. We compare ourselves to others, which to an extent, is completely normal. Often, this keeps us on our toes- in competition, for example. However, as naturally as it may come to us, it's not always healthy.

 

The problem occurs when we begin to compare our "start" to someone else's "middle". I remember the first time my boyfriend took me to the gym (probably about two years ago) and I experienced a traumatizing comparison moment. He insisted that I try the lying leg press without any weights at all, although I had already made up my mind that I couldn't do it. I was terrified, so naturally, I dropped it on my first rep and immediately crawled out from under it in shame. I then saw another girl put two plates on each side and nonchalantly rep out her sets. I was so embarrassed that I literally started crying on the spot. How could she get THAT much weight, and I couldn't get ANY? My boyfriend then explained to me that he was almost positive she had been in the gym for a while and had worked her way up, just like I would if I kept trying. Of course, being the stubborn female I am, I didn't believe him, so for the longest time I never stepped foot near that machine, and instead used the seated leg press, which I knew I could do. One day, a couple months later, I was teaching my friend how to work out, and she asked about the machine. Terrified, but determined, I climbed under the leg press. I mean, I had been using the other machine for months and worked my way up to about 100 lbs- so I HAD to be able to do 45 on the lying one, right? RIGHT. I did it. I had worked my way up to the "big girl leg press", as I called it (and still do :P). I was on my way to being the girl I had seen months ago, repping out 200+ like nobody's business. And now, I AM her.

 

Anyways, the moral of this story is that you never know anyone else's story. You don't know how experienced they are, or how genetically inclined they are, or anything about them. You cannot define a person by how much more or less than you they can lift. You should never be discouraged when you get on a machine and have to move the weight down; you should never feel superior when you have to move it up. Honestly, the only comparison you should make is to who you were yesterday. That's it. I know it's difficult. I got discouraged today because I was struggling to bench what someone else was getting easily. But then I reminded myself that if I keep pushing myself, I'll be there one day, too.

 

 

Infused Water

Fruit and Herb Infused Water

 

Recently, I have resolved to not drinking any soda, coffee, or artificial juices in order to conform to my new healthy lifestyle. Basically, I've only been drinking water, with the occasional lemon for taste. However, this sour addition got me thinking- what else can I add to my water, without surrendering its natural healthy benefits? After some research (and taste-testing, of course) I've come to the conclusion that you can spice up your water so easily, while actually adding to its nutritional value!

 

Above, you see my first full pitcher of infused water. This particular batch is infused with probably the most common fruits for the occasion- lemons. limes, and oranges. It tastes great, is SO refreshing, and most importantly, it's HEALTHY!

 

We've all been advised to drink at least a gallon of water a day, especially if you, like me, spend a lot of time doing physical activity. By infusing the water you already have to drink, you're only making it more enjoyable for yourself! You can infuse water with pretty much any of your favorite fruits, as well as some herbs and spices. Below I will list what I believe to be the best choices, as well as some nutritional benefits of spicing up your plain ol' water.

 

Personal Favorites:

Lemon, Lime, Orange,

Cucumber, Mint, Apple,

Cinnamon, Watermelon,

Pineapple, Strawberry

 

Nutrition:

Hydration, obviously.

Antioxidants.

Vitamin C.

Energy.

Elasticity.

Healthy skin.

Detoxification.

Less sugar than juices.

(some values may depend on the type of infuser you use, so do your research)

 

Perhaps one of the benefits of infusing your own water is how easy it is to do.

Simply fill a pitcher, jar, or even just a glass with water.

Add desired infuser.

Refrigerate for an hour or two.

*I have found that the best results come from actually squeezing the fruit into the water, then throwing the left over parts into the water to ensure you get every possible benefit.

 

I really encourage everyone to replace their sugary drinks with this equally-as-enjoyable substitute!

Let me know how you infuse :)

 

Breakfast- Protein Pancakes

Protein Pancakes with Homemade Raspberry Jelly

Makes 3-4 mini pancakes as shown

 

Ingredients:

1 scoop protein of your choice

2 egg whites

1/2 cup dry oats

1 cup skim milk (amount may vary depending on thickness of protein)

About 10 raspberries (or fruit of your choice)

1 teaspoon brown sugar

 

Directions:

Mix protein, egg whites, oats, and milk.

Cook until fluffy in skillet.

Microwave raspberries for about 15 seconds, enough so that you can mash them.

Add brown sugar to berries.

Dust with confectioners sugar, just for looks!

 

Nutrition:

About 30 g protein

About 250 calories  

About 5 g fat

 

These are the measurements and ingredients I personally use, but the fruits, protein, and oats can all be altered to taste or preference. Let me know how you enjoy them!

Intro:

Hey guys! I'll start off by introducing myself. My name is Gina (or Nina :P).

I've recently sworn myself into a healthier lifestyle. I've been working out on and off for about a year now, but with the new year, I decided to really crack down- weight training, clean eating, the whole nine yards. The past couple of months have been going pretty well, and I'm really starting to see some satisfying results. I'm creating this page to share tips, recipes, progress pictures, and anything I find inspiring or motivational. I may be a little slow to get this thing going, but it's worth a shot.

Please feel free to contact, critique, or inquire about anything I post. I'm looking for feedback, so stay in touch!