Dark Chocolate Madnes Cookies

These are super tasty and perfect for the contest prep diet. They are sugar free, fat free, gluten free. They can also be dairy free depending on the protein powder you use. Did I also mention they have veggies and beans in them!? Ingredients: 1 can black beans rinsed very well. 1 large zucchini. 4 tbs Hershey's Dark Cocoa Powder. 3 egg whites. 3 scoops Chocolate Protein Powder. 4 packets Truvia (this I would change if I wasn't dieting using dates as the sweetener). 1 tsp vanilla. Pinch salt. In a food processor blend black beans and zucchini untill smooth, about 5 minutes). Transfer to large bowl and mix remaining ingredients. Depending on the protein used, you may need to add water to the mixture. I had to add approx. 2 tbs of water but this may differ for you. Drop the mixture onto a Pam sprayed cookie sheet. Bake at 375F for 15-20 minutes. Let cool on the cookie sheet for 5 minutes then transfer to cooling rack. If you love your cookies very sweet, add more Truvia packets. Makes 24 cookies. Nutrition each cookie: 33 calories, 4.3 grams carb, 0 grams fat, 4.6 grams protein.

The Number 1 Thing

The number 1 thing people ask me is, "What am I doing wrong? I can't lose weight." The first response is always, "how's your diet?" I believe that 70% of the results you see are directly related to one's diet. Diet is so crucial! I hate to see people killing themselves in the gym only to think this work gave them a free meal ticket to WHATEVER they want to eat and then they wonder why they aren't seeing results. How can you change this in your life? Well, there are a couple things you can start incorporating now and you will start seeing results. First: You must invest in a... Food Diary. You can get fancy and spend $30 on a nice binded book that's set up exactly for that, or you can spend $1 on a spiral notebook and do it this way too. Or, if your like me and live on your electronic devices, you can download an application (myfitnesspal is what I use). When you correctly log in your food you will start seeing patterns of eating habits. Are you eating enough food? How big are your portions? When are you eating your food? What are you snacking on during the day? Etc. Secondly: Read, educate, and inform yourself! Oh ya, and don't be afraid to ask questions. Most trainers I know are very willing to answer a question FOR FREE. Yep, we aren't going to charge you if you come up to us and ask, "what should I eat for breakfast?". I promise, we won't be sending you a bill after we answer! Third: stay away from fad diets. Eat clean and exercise, that's how it's done. Need a great resource to start? Tosca Reno's Eat Clean book is my go to for new clients. This is a lifestyle, and eating clean isn't hard to do. You will look great, have lots of energy, AND still enjoy food. It's very possible. I promise.

To Cut, Or Not To Cut? That Is The Question.

This is the shirt! They only had men's sizes, and on top of that the smallest size is men's medium. Needless to say its a tad to big. So my dilemma is, do I cut it and make it into a muscle shirt to work out in? Or should I leave it alone and use it as a pajama top? Mmm. Decisions. It definitely won't work as a exercise top as it'll hinder my range of motion and get too hot. Please, help me make my mind up for me!

V-Day Chocolates for the Competitor

I don't celebrate Valentines Day. About 4 years ago we decided (my husband and I) that we felt the "holiday" was a man made, hallmark holiday used to boost the economy by quilting couples into purchasing extravagant gifts and spending copious amount of money on flower, candy, and dinner. We both feel that we do not need a holiday to show each other love. We'd much rather surprise one another on a random day with a thoughtful gift or gesture. It makes it that much more special when you least expect it. That being said, I can't help but want chocolate on Valentines Day because of the constant barrage from the media and retailers with chocolate sales. But heck, I like chocolate anytime of day! Since I'm in competition diet mode, I wanted my chocolate fix. I did some research and thanks to Chocolate Covered Katie I found a recipe that I could tweak to fit my diet. I will call them Dark Chocolate Protein Stars (as the molds I used were star shaped). I will include both the competition diet version (no sugar) as well as the off-season version, which is much better tasting. I won't lie, I like REAL sugar. But right now my diet doesn't allow too much of it. 1/2 Cup + 1 tbs Hershey Special Dark Cocoa. 4 Tbs Coconut Oil. 10 packets Stevia in the Raw (OR 1/4 cup agave if you want the much tastier version and aren't watching your sugars). 1 scoop Vanilla Casein Protein Powder. Directions: Melt the coconut oil and pour into bowl. Add the other ingredients and combine. Slowly add water until you get a smooth texture (for me it was 5 tbs of water). Pour into molds. This recipe made 15 stars. Nutrition Information For Recipe w/ Stevia: Calories: 46, Carb 3, Protein 2, Fat 4.

What Motivates You?

What is your motivation, driving force, purpose for living a healthy and fit lifestyle? What it is now could very well be different than what is was yesterday, or what it will be tomorrow. For instance, in April 2011 my motivation was to lose the pregnancy weight. Kellen was born January 30, 2011 and I had already dropped 17 lbs just from giving birth and breastfeeding. The last bit of weight wasn't budging, so I knew I needed to implement exercise and change my eating habits if I wanted to get back into my pre-pregnancy clothes. After only 2 months I had hit my pre-pregnancy weight, what an accomplishment! However, The look of my body didn't reflect my old body. So then my motivation changed. I wanted to look GOOD again. Wait, let me rephrase. I wanted to look REALLY FRIGGEN GOOD. I wanted people to say, "when did you have your baby again? I don't believe you!" Within 4 more months of hard work both in the gym and in the kitchen, I felt my body was mine again. My clothes felt good, I liked what I saw in the mirror, and I felt sexy again naked. Then my driving force had to change again. This is when I decided I would try out for the Blood & Guts Club of Sigonella. I went about getting strong, doing what I needed to pass those tests. What I'm trying to say is what will you do once you hit your goal? How will your motivation change? There always needs to be a strong, passionate, underlying reason for day after day training and healthy eating. It can't be something trivial, these only last days or weeks only to dissipate. Then you're back to your old self. You know, that girl who doesn't like what she sees in the mirror, the one who won't get naked in front of her husband, the one who goes back for second helpings of the chocolate cake only to feel sick and horrible after finishing. I can't help you find your reason for your own personal transformation. It must come from within yourself. Good luck, and happy training.

Cucumber Protein Shake

1 medium cucumber, chopped. 1/4 avocado. 1 cup 0% Greek Yogurt. 1 packet Stevia. 1 Scoop Vanilla Protein. Blend in your blender untill smooth. So yum!

No shirt, no advice, and a clean colon

So as you remember from my previous post I'm an official member of the Blood & Guts Club. Along with my bragging rights and my name displayed on the board, I also get an exclusive shirt. I was told I could pick it up Thursday. But Thursday I showed up and no shirt was to be mine, then I was told to come back Monday and pick it up. Yesterday I arrived and they informed me they don't know where my shirt is, and to come back next week. Huh?! No way, no fair. So I leave you all in suspense until I finally get the shirt and post the picture. Onto other news in the gym. I absolutely hate it when a man approaches me during my workout to try to correct my form and/or give me "helpful" advice. So dudes, take note, I do not need your help/advice. I know why you're doing it, and I'm not interested in your ego trip. 99% of the time I know more about training and nutrition than you do and all you're doing is slowing down my workout and pissing me off. Off my soap box now... I made Whole Foods Detox Salad that I found on Pinterest. It is actually pretty tasty. I changed it up a bit since I'm in the cutting stage of my diet so I have less dried fruit and no maple syrup. But I kept all the vegetables. I expect to be pooping like crazy for the next couple days. Here's the link if you're interested. http://ohsheglows.com/2011/09/27/detox-salad/