Sunday Funday

The title of this post is quite ironic being that I’m sitting here on the computer at work (YES, on a Sunday! 😦 ) Yuck!

Luckily, I get out in a few hours the sun & breeze are coming through the windows so I’m feeling energized =D

I thought I’d quickly share my figure-prep post workout breakfast with y’all 🙂

Pancakes chocolateMy recipe:

1/2c oats

1 scoop ON Pro-Complex Double Dutch Chocolate

1 tbsp coconut flour

1 tbsp cocoa powder

1/2tsp baking powder

6 egg whites (3/4cup)

TOPPING: 1 tbsp Barney Butter Vanilla Bean & Espresso and Walden Farms Chocolate Syrup

Macros: 522cal/ 42C/ 15F/ 61P

I always start my morning off with 60min fasted cardio and finish with a protein shake and some coffee… About 20-30 min after, I begin my lift and then I eat the breakfast above^^ 🙂 You can always cut cals by taking out the coconut flour, almond butter, etc.

Do you have a special protein pancake recipe that you swear by?? PLEASE SHARE! I’m always looking for more suggestions! (I am buying pumpkin tonight and that’s what I’ll be having tomorrow– it makes the pancakes extra moist :))

Have a wonderful weekend!!

Michelle

I’m doing a figure competition!

It’s official. I’ve paid the coach and I’m ready to go!

8 weeks from now (I’ve been training) I will officially be competing in my FIRST EVER figure competition!

As a former track and field athlete, I’ve always enjoyed training– always striving to be better, faster, and stronger than myself. More importantly, being better, faster, and stronger than others. I make it sound blunt here, but what I’m trying to say is that I’m incredibly competitive.

I’ve been busting my butt every day since my college graduation– and for what? To look good? Yeah, I guess that’s important, but really it’s had no purpose.  This could explain my INCREDIBLY LARGE HANDFUL of mediocre workouts and not-so-fantastic eating choices over the past two years. 

In lieu of my need to compete, I’ve decided that I would register for my first NPC Figure Competition.

So what does this mean? When you mention a figure competition— people generally don’t know what it is or automatically think of Arnold-Schwarzenegger type-bodybuilding.  That hardcore look isn’t for me (but I give a helllaa lot of credit to those who do it).  Figure is still in that realm of bodybuilding.  Here is a picture of the IFBB Olympia, with winner, Nicole Wilkins (left), with 2nd and 3rd places, respectively, Erin Stern and Candace Keene. 

I WANNA LOOK LIKE THEM!

I WANNA LOOK LIKE THEM!

These ladies, aside from their sparkly suits and awesome tans have worked super hard and been on incredibly strict diets (like myself for the past 4 weeks).  Ultimately, you compete on stage by posing in front of judges, hoping that you look and pose better than everyone else.

Now that was Spark Notes in a nutshell and things get a lot more serious and intricate, but that’s the over-all schpeil.  Any questions?

Here’s what I look like as of Sunday, August 3:

3 August 2014

3 August 2014

Obviously, I have a long ways to go to be competing with the pro’s, but I’m working on it.  I will continue to post more about my journey, including workouts and food. (Let me know if there’s any questions… please!)

Thanks for reading!

Michelle 🙂

It’s Been Awhile!

Pardon my non-posting, I’ve been awfully busy lately.  I guess that’s no excuse, but it’s an excuse, nonetheless. 

Good news is, my busy-ness has allowed me to do some traveling and goal-setting, which are two of my favorite pastimes.  That being said, I’ve (pardon all the instagram pics):

1. Seen Luke Bryan in concert VIP style (my friend took this picture!)

luke bryan concert

 

2. Went to Savannah, Georgia and hunted down Forrest Gump’s bench (only to find that it had been moved to a museum, but that’s irrelevant, really)

 

Look Familiar?

Look Familiar?

 

3. Visited Atlantic City (twice!)

4. Got dese new kix <33

shoez

5. Decided that I am going to be competing in a figure competition this year (more on that to come!)

It felt nice to post again! Let’s hope I stay consistent!

Happy Friday and have a lovely weekend & Father’s Day!

❤ Michelle

 

 

 

My Guilty Pleasure

Happy Cinco De Mayo All!

If you read my “About” section of my page, which you probably didn’t, which is okay… I wrote about how I loveee margaritas.  In moderation, of course.  Sometimes.  Anywho, with today being the unofficial Margarita Appreciation Day, it’s only appropriate I share some margaritas I have made in the past, as well as my ultimate guilty pleasure (I’m building anticipation so you have to read til the end).

In the spirit of this Holiday, I will show you how I appreciate margaritas over the course of the year…

 

“Summertime happiness- Berry Margz”

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“Fall and Pumpkins are my Favorite Time of the Year Marg”

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“Christmas Time Peppermint Marg That I’ll Never Make Again Marg”

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“The Regular Marg”

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“The Skinny Marg”

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(Note how the picture for the skinny marg is smaller, to correlate to the fact that it isn’t AS bad for you– Tequila, lime juice, sugar free syrup or mix, and ice blended– das itttt)

And remember to drink in moderation or otherwise you look like this:

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NOT CUTE.

Hi! If you’ve read this far you’ve been granted the right to learn my guilty pleasure (DRUMROLL PLEASE)

ImageChili’s Coronaritas are seriously the best things known to man.  Not only do you not have to dirty your blender, but these things are so delicious and one of them will do its job rather well.  I don’t suggest to make a coronarita a daily occurrence (which is quite possible once you try one) but I had one this weekend as a cheat/ cinco de mayo celebration drink.  I also know there’s a Chili’s by you, so next time you’re cheating on that diet, get one.  You won’t regret it.  And I promised I am not endorsed my Chili’s in any way at all lol 🙂

I posted this to show that I’m a normal human being who has cheat days and isn’t only interested in working out… This a the STUFF post of working out and stuff! Yay! Anyway, enjoy Cinco de Mayo and a coronarita or two 😉  Have a wonderful day!!

Michelle

PS Just a gentle reminder that you must be 21 years old to consume alcohol! 🙂

 

 

Chocolate Peanut Butter Protein Pancakes

Ever since I was little I LOVED Reese’s peanut butter cups.  That choco-pnut /salty-sweet/ fatty/ savory/ happy combo wakes up each taste bud and makes the day extra-better.  BUT, I digress.  Because this post has nothing to do with Reese’s peanut butter cups so I don’t want to get your hopes up.

Good news is, I gotchu a substitute 😉 If you want something sweet after your workout, try these Chocolate Peanut Butter Protein Pancakes. They’re yummy they’ll make you happy. Which is really cool 😎 Here’s a low-quality iPhone photo:

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For those of you who want simple font –>

PANCAKES:

1 scoop protein (I used Isopure Dutch Chocolate)

1/2 c egg whites

1 banana

1 tbsp cocoa powder (natural unsweetened)

1/4 tsp baking powder

ICING:

2 tbsp PB2

Splashes of unsweetened almond milk

Macros:

343 Cal/ 39g carbs/ 5g fat/ 45g protein

 

Ready for a FUN FACT!?

Here are macros for 2 Reese’s Peanut Butter Cups:

220 Cal/ 24g carbs/ 13g fat/ 5g protein

 

Let me know if you try them!

Enjoy!

Michelle

 

 

The Kettlebell Killer

Hello and Happy Thursday!

One day away from Friday!

Yayyyyyy!

I decided because this is a workout blog that I’ll post a workout.  As a trainer, I am coming up with different combinations of strength training and cardio every day. The more variety between exercises, reps, etc., the better.  But you already knew that.

Anyway, change of thought train. I LOVE Kettlebells. I’m actually Kettlebell I certified, not that you care. BUT with the summer quickly approaching, I have my clients doing lots of kettlebell swings.  Why? Because they’re so freakin’ hard! Which is a good thing.  A really good thing. Because when you’re panting, they’re working. And because kettlebell swings incorporate both strength training and cardio, you’re killing two birds with one stone.  DOUBLE WAMMY!

Oh for all of you who weren’t paying attention to anything above– KETTLEBELL SWINGS BURN UP TO 20 CALORIES A MINUTE. FIRE.

 

ImageA couple tips:

1. If just starting out, pick a 8kg/17lb Kettlebell.  I’m not sure if this helps, but in my gym, they’re yellow. Once you get comfortable with this weight, you can increase.  But better safe than sorry 😉

2. Arms should be straight forward, only going chest high to maintain momentum

3. Use them HIPS! You should be thrusting forward with each swing and SQUEEZING your butt cheeks together with every swing

Got it? OK, Let’s work out!

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Can’t read this with all the ridiculous camouflage? I gotchu, boo!

20x KB Swings

20x Dips (on Bench)

20x KB Swings

20x KB Sumo squat +High Pull

20x KB Swings

20x KB straight leg deadlift

20x KB swings

20x single arm KB press (ea.)

20x KB Swings

=100 KB swings

Repeat 3x = 300 KB swings

 

 

This is a very QUICK workout that you can do when you’re in a rush!

Too easy? Too hard? Let me know what you think!

Michelle

Welcome!

Welcome to Workin’ Out & Stuff!

Hi 🙂 If you read my “About” section, maybe you’ll understand a little more of where I’m coming from.  This blog is not only about working out, but it’s also about ‘stuff.’ Working out will be a huge part of it because working out and clean eating are two passions of mine.  BUT, I have an even greater passion for living.

That’s why this blog is called Working Out and Stuff. ‘Cause I like stuff… that makes sense, right?

Anyway, I’ll regularly be posting workouts, recipes (for healthy and not so healthy, but yummy things), and a whole slew of other things that you’ll just have to read to find out about #Cliffhanger

So, please read and comment and positively criticize me to your hearts desire 🙂

 

Michelle