Heading Into The Last 3 Weeks!!!

So, I've made it to week 10 of Jamie Eason's LiveFit 12-Week Trainer Program (If you haven't checked out this FREE 30-Day program yet, what the heck is stoppin' ya? No excuses now since I've provided the link!) which means it marks the start of carb cycling while continuing to push it super hard in all of my workouts!!!

I am also doing the BodyRock.Tv 30-Day Challenge for some added high intensity interval training - if you want to have some fun and get a kicka$$ workout that you can do in around 12 minutes, check them out! Minimal clothing and strange behaviour warning given ;)

and yes... I am also following Zuzka Light (missed her off of BodyRock, so glad she's back doing her own thing!) and will be incorporating her 'ZWOD' workouts twice a week in replacement of my sprints for LiveFit; on the other days that require sprints for LiveFit I will be replacing them with TurboFire: HIIT30. Just works better for me :)

This way, I get all of my favourites in and get to have a blast everyday of the week! (exception being Sundays when I 'rest')

Here's what my schedule looks like for this week...

Monday: low carb day
AM - LiveFit: Quads & Calves
PM - BodyRock.Tv: Turn Me On Workout
Tuesday: low carb day
AM - LiveFit: Back, Arms & Abs
AM - BodyRock.Tv: Domino Workout
PM - Zuzka Light: ZWOD #1
Wednesday: low carb day
AM - LiveFit: Chest, Shoulders & Abs
AM - BodyRock.Tv: Hot Wild Ones Workout
PM - TurboFire: HIIT30
Thursday: high carb day
AM - LiveFit: Hamstrings, Glutes & Calves
PM - BodyRock.Tv: Bringing Sexy Back Workout
Friday: low carb day
AM - LiveFit: Back, Biceps & Abs
AM - BodyRock.Tv: Glory To The Booty Workout
PM - Zuzka Light: ZWOD #1 or #2
Saturday: low carb day
AM - LiveFit: Shoulders, Triceps & Calves
PM - TurboFire: HIIT30
Sunday: low carb day
REST DAY

For my meal plan, I like to keep things simple... I eat the same thing all week with the exception of my high carb days (but keep those still very similar to make things easier for me)

Here's what my low carb day meal plan looks like...

Meal #1: breakfast
6 egg whites
1/2 Food for Life cinnamon-raisin English muffin
1/2 Tbsp all natural almond butter
Meal #2: mid-morning (post-workout #1)
2/3 cup unsweetened almond milk
1/2 small frozen banana
1 scoop Kaizen all natural whey protein powder - vanilla ice cream flavour
ice
Meal #3: lunch
1 cup PC Blue Menu extra-lean ground chicken
1/4 cup Green Giant summer sweet peas
Meal #4: dinner
3/4 cup PC Blue Menu extra-lean ground chicken
1/4 cup Green Giant summer sweet peas
Meal #5: late-evening (post-workout #2)
2/3 cup unsweetened almond milk
1 cup frozen whole strawberries
1 scoop Kaizen all natural whey protein powder - vanilla ice cream flavour
1/2 Tbsp all natural almond butter
ice
Meal #6: nighttime
6 egg whites
1/2 Tbsp low fat mayo (not on the approved foods list for LiveFit, but I really can't live without my mayo!)

Daily Total: 1250 calories | 62g Carbs | 35g Fat | 172g Protein | 22g Sugar
Daily Goal: 1250 calories | 63g Carbs | 35g Fat | 172g Protein | 25g Sugar
Remaining...     0 calories | +1g Carb  |   0g Fat |     0g Protein | +3g Sugar

Here's what my high carb plan looks like (for this week, might change this up a bit for variety next week)...

Meal #1: breakfast
1 Food for Life cinnamon-raisin English muffin
3/4 Tbsp all natural almond butter
Meal #2: mid-morning (post-workout #1)
2/3 cup unsweetened almond milk
1/2 small frozen banana
1 scoop Kaizen all natural whey protein powder - vanilla ice cream flavour
ice
Meal #3: lunch
1 Selection pollock fillet
just over 1/4 cup Dainty long-grain brown rice
1/4 cup Green Giant summer sweet peas
Meal #4: dinner
1 Selection pollock fillet
1/4 cup Dainty long-grain brown rice
1/4 cup Green Giant summer sweet peas
Meal #5: late-evening (post-workout #2)
2/3 cup unsweetened almond milk
3/4 cup frozen whole strawberries
1 scoop Kaizen all natural whey protein powder - vanilla ice cream flavour
1/2 Tbsp all natural almond butter
ice

Daily Total: 1240 calories | 156g Carbs | 21g Fat | 109g Protein | 27g Sugar
Daily Goal:  1250 calories | 156g Carbs | 21g Fat | 109g Protein | 25g Sugar
Remaining...  +10 calories |     0g Carbs |   0g Fat |     0g Protein | -2g Sugar

I'll check back with you at the end of week #1!

Thanks for reading :)

Goals for 2012

It's my birthday!!! (well, it was when I started writing this lol) and I've decided to share with all of you what my goals are now and what the changes are that I'll be making for my 32nd year of life :0) I urge you to get serious with yourself, sit down in a quiet spot and really think about what it is you want to accomplish and/or begin this year and who you wish to be.

Since I have done this for myself, I've never felt better and have never been more sure of who I am or who I am destined to become. So many struggles I have been through during my life, but no longer am I letting all of that bring me down or interfere with how I am choosing to live now ~ I have FINALLY been able to forgive myself and put it all behind me. That's right I said it ~ forgive MYSELF. That's ultimately what you need to do to move on and flourish :)

So, here it is ~ my wonderful goals (listed in no particular order):
*engage more with children & partner - stick to family & couple date nights
*complete my personal training certification & begin/complete nutrition program
*find a career position in the fitness/health industry
*stick to gluten-free/dairy-free meal plan and see how it works out for me (already feeling better and it's only the 2nd day, I haven't had any stomach pains after eating - yay!)
*focus on weight training to build muscle 5-6 x's a week & HIIT cardio 3-4 x's a week for leanness
*start taking serious steps into opening up own business - research thouroughly, plan & commit
*spend less time on FB, Twitter, etc. and more time on areas in my life that need work
*go to the beach this summer in a bathing suit and be proud - instead of shorts & T completely miserable
*continue to be happy & content in my own skin
*complete Tough Mudder in Toronto, ON Canada with the hubby this coming August!!!

I just want to be a fit, healthy, happy person who is a role model to her 3 beautiful children and the best partner I can be to my hubby. I look forward to pursuing my passion for helping others become all they wish to be and am so excited for this new chapter in my life :)

Thanks to all who continue to inspire and motivate me to become a better person daily ~ I couldn't be where I am today without you!!!

xo Sarah

Please follow and share ~ tell me, what are some of your goals?

Banana-Nut Pancakes

Banana-Nut Pancakes

Ingredients:
1/2 banana
5 egg whites
1/8 tsp nutmeg
1/2 cup quick oats
1/2 tsp ground cinnamon
1/4 tsp pure vanilla extract
1 Tbsp all natural peanut butter (halved)

Directions:
1) In a bowl, heat up 1/2 Tbsp of the natural peanut butter in microwave until melted.
2) Meanwhile, mash the 1/2 banana really well - then add in the melted peanut butter, nutmeg, cinnamon & vanilla extract and mix all together.
3) Now add in the oats & egg whites - mix all together, will be a little runny.
4) Heat up a nonstick pan over medium heat & spray with a little nonfat/nonstick cooking spray and split the batter in half to make 2 pancakes.
5) Pour the batter onto the pan and cook pancakes about 1-2min - when you see bubbles appear, flip the pancakes and cook for about 1 min longer until cooked through.
6) Spread the other 1/2 Tbsp on-top of the pancakes and munch away!!!


Serves 1

Nutritional Information:
367 calories
10g fat
44g carbohydrates
27g protein
8g sugar

These are a great 'treat' meal - I like to eat these as a nice change from pancakes with the sugar-free syrup... just to mix things up a little ;)

 Hope you ENJOY! :D

Vanilla-Berry Breakfast Tarts

Vanilla-Berry Breakfast Tarts

Ingredients:
1/2 cup mixed berries (I used blackberries, raspberries, blueberries & strawberries)
1/2 cup quick oats, either ground or whole (your preference)
2 packets of low-cal natural sweetener - I used xylitol (only need the sweetener if not adding protein powder)
1/2 scoop vanilla whey protein powder (optional)
1/4 cup nonfat cottage cheese
1/4-1/2 tsp pure vanilla extract
1/2 tsp ground cinnamon
4 egg whites

Topping:
mixed berries
dry oats

Directions:
1) Preheat oven to 350F.
2) Spray muffin pan with nonfat/nonstick cooking spray and set aside.
3) In blender add in the cottage cheese, 1 packet of sweetener and pure vanilla extract - blend until creamy, slowly add in the berries a bit at a time and blend until well mixed together in a smooth, velvety consistency.
4) In mixing bowl - add the oats, ground cinnamon, 1 packet of sweetener, and vanilla protein powder (if using) - mix together and then add in the egg whites, mix again until you have a paste-like consistency.
5) Get muffin tin and spoon in a dollop of the oat mixture (makes 4). Make sure that the bottom and sides are covered with the oat mixture while leaving the middle open (kind of like a bowl). Spoon in a bit of the berry mixture into each.
6) Top with a few little berries & some dry oats
7) Bake for 20-25 minutes
8) Let cool for about 15-20 minutes before trying to remove from tin
9) Serve warm, can drizzle a little sugar free syrup over top if desired & ENJOY!!!

Serves 1 - that's right, ONE!!! You can eat all 4 for breakfast :)

Nutritional information:
without protein powder -
295 calories
3.25g fat
43.5g carbohydrates
6.5g sugar
26.5g protein

with protein powder -
352.5 calories
3.75g fat
44.5g carbohydrates
7g sugar
38.5g protein

A very yummy breakfast that is packed full of protein! Hope you will try and let me know your thoughts... Please follow if you like my posts and leave a comment if you can :)

Apple-Spiced Pancakes

Apple-Spiced Pancakes

Ingredients:
9 egg whites
1 1/2 cups quick oats
1/2-1 tsp ground cinnamon
2 small apples, peeled & diced
1/2 cup nonfat or lowfat cottage cheese
1 packet of low-cal sweetener (I use xylitol)

Topping:
1 small apple, sliced
cinnamon, if desired
sugar free syrup

Directions:
1) Place peeled & diced apples on plate, sprinkle with cinnamon and sweetener and toss with fingers to ensure all apple is well coated. Heat in microwave for 1-2 minutes until quite soft.
2) Mash the apples and place in mixing bowl. Add in the oats, egg whites & cottage cheese - mix well until you have a paste-like consistency.
3) Heat skillet/nonstick pan on medium and spray with a little nonfat/nonstick cooking spray.
4) Place about 2 spoonfuls down for each pancake and shape them so they are round. Cook for about 1 minute or until you see little bubbles forming on the top, flip and cook for about 30-45 seconds more or until cooked through.
5) Top with a few slices of apple, a sprinkle of cinnamon & 1-2 Tbsp sugar free syrup

Serves 3: makes 6 medium-sized pancakes (2 per serving)

Nutritional Information per serving:
310 calories
3g fat
48.5g carbohydrates
25g protein
14.5g sugar (naturally occurring - mostly from the apple)

These make an amazing breakfast, I made them for my children and they scarfed them down! They are now a new family favourite!!! It's a great way to start your morning and will give you the energy needed to begin your day :)

Enjoy!