Friday, August 30, 2013

awkward gym moments

we've all seen this happen and hopefully we've never made these mistakes, but i got a good chuckle out of watching this.  take into consideration that a few of the people are actually legitimately working muscle groups, just not in a manner most people see equipment used for.

eat clean.  live lean.  live better.  live longer.

Thursday, August 29, 2013

i don't know about you, but

i'm not looking to be some big fitness model, ifbb bikini pro, or bodybuilder.  i'm working towards realistic.  i'm working towards healthy.  i'm working towards confidence and comfortable.  feels like a dang good goal to me.

eat clean.  live lean.  live better.  live longer.

Wednesday, August 28, 2013

the ultimate burger topping selector

if there's one food that i simply cannot resist, it's a good burger.  whether it's topped with cheese, a fried egg, pork belly, or the plain and simple ketchup/mustard/lettuce/tomato/onion/pickle combo, i'm always a happy camper.  with labor day creeping up on us and summertime grilling ooching out of the near future, the folks at eat this, not that have shared some tips on how to create a fabulously healthy burger:

whether you’re grabbing a burger at the local diner or crafting your own masterpiece at home, it’s always a good idea to know what type of caloric investment you’re really making. learn to approximate the calorie, fat, and sodium counts for any burger that crosses your path with this comprehensive list of burger components.


Ground Turkey (4 oz)

193 calories
11 g fat (3 g saturated fat)
88 mg sodium
22 g protein
More options:

Ground Chuck, 80% lean (4 oz)
278 calories
18 g fat (7 g saturated fat)
94 mg sodium
27 g protein 

Ground Sirloin, 90% lean (4 oz)
231 calories
12 g fat (5 g saturated fat)
85 mg sodium
29 g protein

Ground Bison (4 oz)
202 calories
10 g fat (4 g saturated fat)
86 mg sodium
28 g protein

Bacon (2 slices)
84 calories
6 g fat (2 g saturated fat)
384 mg sodium
6 g protein

Whole Wheat Bun

113 calories
3 g fat (0.5 g saturated fat)
197 mg sodium
19 g carbohydrates
2 g fiber
More options:

Ciabatta Roll
230 calories
3 g fat (2 g saturated fat)
620 mg sodium
43 g carbohydrates
2 g fiber 

Kaiser Roll
167 calories
2.5 g fat (0.5 g saturated fat)
310 mg sodium
30 g carbohydrates
1.5 g fiber 

Plain White Bun
120 calories
2 g fat (0 saturated fat)
206 mg sodium
21 g carbohydrates
1 g fiber

Sauteed Mushrooms (25 g, about ¼ cup)

6 calories
0 g fat
100 mg sodium
1 g carbohyrate
1 g fiber
More options:

Onions (1 thick slice)
15 calories
0 g fat
1 mg sodium
4 g carbohydrates
1 g fiber

Tomatoes (2 thick slices)
10 calories
0 g fat
3 mg sodium
2 g carbohydrates

Iceberg lettuce (1/2 cup shredded)
5 calories
0 g fat
4 mg sodium
1 g carbohydrate
0.5 g fiber

Dill Pickles (4 slices)
3 calories
0 g fat
245 mg sodium
0.5 g carbohydrate
0 g fiber

Yellow Mustard

10 calories
0 g fat
179 mg sodium
0 g sugars
More options:

Mayonnaise (1 tbsp)
103 calories
12 g fat (2 g saturated fat)
73 mg sodium
0 g sugars 

Pesto (1 tbsp)
63 calories
6 g fat (1 g saturated fat)
110 mg sodium
1 g sugars 

Special Sauce (thousand island, 1 tbsp)
59 calories
6 g fat (1 g saturated fat)
138 mg sodium
2 g sugars 

Guacamole (1 oz)
37 calories
3 g fat (0.5 g saturated fat)
48 mg sodium
0.5 g sugars
1.5 g fiber 

Barbecue Sauce (1 tbsp)
26 calories
0 g fat
196 mg sodium
4 g sugars

Ketchup (1 tbsp)
15 calories
0 g fat
167 mg sodium
3 g sugars


58 calories
4.5 g fat (3 g saturated fat)
325 mg sodium
3.5 g protein
More options:

Blue Cheese
85 calories
7 g fat (4.5 g saturated fat)
335 mg sodium
5 g protein

70 calories
6 g fat (4 g saturated fat)
108 mg sodim
4.5 g protein

Pepper Jack
69 calories
6 g fat (4 g saturated fat)
106 mg sodium
4 g protein

66 calories
5 g fat (3 g saturated fat)
47 mg sodium
5 g protein

61 calories
4 g fat (2.5 g saturated fat)
149 mg sodium
6 g protein
now, you are fully prepared for a grillin' weekend full of healthy burger options.  be safe and smart!
eat clean.  live lean.  live better.  live longer.

Tuesday, August 27, 2013

health food face-off: kale vs spinach

some of my family are on a real big veggie kick right now.  i've been doing a lot of juicing, my bro and his wife and eating mostly vegetarian, and we're loving it.  on sunday he asked if kale was really really healthy to eat.  i gave what little facts i could about why it should be incorporated into a diet, but i found this, today and thought it might give you a nice side-by-side view of the benefits of kale over other leafy greens, like spinach.

eat clean.  live lean.  live better.  live longer.

Wednesday, August 21, 2013

what weighs more, a pound of potatoes or a pound of feathers?

not only does this visual put into perspective how great your progress is when you're losing weight, but it also puts into perspective how much work you need to do!  it's easy to watch weight loss and transformation shows and think that it will equally be as easy for you to drop 15 lbs a week and then become frustrated when the fat isn't melting off of your body.  it takes time.  it takes hard work.  it takes dedication.  it takes help.  it takes education and resources beyond what most "normal" people have at their disposal.  so stick with it and get the help you need.  but most of all, do not get frustrated.

frustration, hitting that upper limit where you don't see the results you want, is the moment when most people give up.  i've been there.  i've had those moments.  i've had those issues.  do you know what i do?  i look back at what i used to look like.  i remember what i used to feel like.  all of those negative emotions, insecurities, bad habits, and self-deprecating behavior.  i use that as fuel.  know what else i do?  i grab my meaty thighs, assess the realistic amount that i both want and need to lose, and give the fat a farewell speech.  it's only a matter of time before my thighs are slimmer (my thighs and glutes are my trouble spots, where i store fat more than anything, so that's why i'm focusing on them) and my body fat decreases.  but that time will come when i put in the work.

be realistic about your goals.  be realistic about what is realistic for your lifestyle, body type, and long term maintenance.  be kind to yourself, but, at the same time, be relentless.  fight for yourself.  be your own biggest cheerleader when you need the support, but be your biggest warrior when self defeat sets in.  

eat clean.  live lean.  live better.  live longer.

Monday, August 19, 2013

unless you're this girl right here who always forgets to go pee before leaving the house for a run or a hike.

Tuesday, August 6, 2013

5 flat belly moves

i'll be honest with you. i haven't been training as hard as i normally do and i've lost some of the stomach definition that i worked so hard for.  since there is no such thing as a good excuse, even though i do have some relevant ones, i'm not going to justify why i've been "lazy".  i am going to tell you that i'm getting back on track.  i'm also going to tell you that i've kind of enjoyed my time off and period of rest.  our bodies need that from time to time.  just make sure you don't go completely belly up.  pun intended.

there's no such thing as a swimsuit season for me because i don't have a pool (except for two weeks ago on vacation), i rarely ever go to them (except for last weekend), and i'm never by the beach (except for this weekend), but i can still be swimsuit ready and flat tummy ready with moves like these!

eat clean.  live lean.  live better.  live longer.

Thursday, August 1, 2013

the fit beast feasts: protein mug cakes

these delectable desserts are 100% guilt-free in my clean eating opinion.  packed with protein, you can indulge in these any time of day.  i often do, and for breakfast, too!!!

in a large mug, combine & mix:
1 scoop vanilla whey protein
1/4 teaspoon baking soda
1 tablespoon baking cocoa
pinch of salt

in a separate container, combine & mix:
1 whole egg
4 tablespoons unsweetened almond milk

mix the egg/almond milk mixture into the dry ingredients until well incorporated.
microwave for a minute.
turn contents of mug out on top of a plate and serve with berries.

if you want to make a vanilla cake, omit the chocolate powder.  experiment with whatever flavors of whey protein you have and let me know how they turn out!!!

eat clean.  live lean.  live better.  live longer.