Friday, February 11, 2011

Rocky Road never looked so good!

Yay! this week i lost 3 lbs! i am so excited. I have now lost a total of 4.9% of my body weight! Now, i am going to keep blogging about my transformation, not for support, or to show off, haha, but for accountability. So if you see me reaching for that cupake, or eyeballing that chocolate chip cookie, or drooling over that truffle...basically if you see me any where near chocolate, just give me the eye, the look. You know, the one that says, "EmyLee, you deserve to feel healthy, happy and in control. Don't even think about it". You know that look right? Good, i am glad we got that out of the way.
So for todays healthy recipe... I am going to call this one Rocky Road for a Rockin bod!
Ingredients
1/3 cup low fat cottage cheese
1/3 cup purple grapes
1/3 sliced bananas
2Tbs sliced almonds
1/2 packet Truvia

Mix it all together and youve got a delicious meal (for a 6 meal a day plan). Now i don't know if i have mentioned but these portions are made specifically with women in mind so if you are a guy i would maybe double the recipe or just add a little more protein.

Nutrition tip
As you saw above we used truvia in this meal. It comes from the stevia plant and so it is a totally natural sweetner just like sugar but with virtually no calories. It also tastes awsome. Other products taht i love that come from this plant are flavored stevias you can find at health food stores. My mom likes to put chocolate rasberry stevia in hot water at night in stead of having hot chocolate! Good idea huh.

Work out Tip
When we work out is important to always acheive overload. This means that we are confusing our muscles to acheive optimum results. In order to do this we can follow this acronym
FIDM, yeah just like the design school.

Frequency- how often we work out
Intensity- How hard (our heart rate)
Duration- The amount of time we work out
Mode - the type of cardio or lifting we are doing
By making sure that one of these is changed every 2-3 weeks we will continue to achieve overload and therefore continue to change. One thing that is important to remember is that we should change mode or intensity before duration or frequency just because it is easier to comply with a workout routine if we are not continually increasing how often we are doing the workout. thats about it for this week . go forth and be awsome my fellow workouters! and to anyone who is doing anything to beter themselves, ...your awsome too!

2 comments:

Minta said...

I love your new banner! Such good pics! And great post about fitness... you go galfriend! Guess what...? I started doing BYU's fitness classes (yoga, zumba, water aerobics, and more!) and I feel great :) Love you geeflin.

Lyndzee Durham said...

Em, I am totally inspired by your transformation! I wanted to tell you that I am doing Jillian Michaels 30 day shred and I think you would love it! But to make sure I am doing "overload" as you say, I know I will need to mix it up with running and longer workouts as well. Keep giving the great tips you rockin' little momma you!