Changes.

Hey everyone,

Just wanted to give you all a heads up, I have been thinking of making the switch to word press and I have decided to do so. Take a look at that blog. At the moment I am trying to put my domain on THAT blog but having some issues. So ya! Here it is:

http://jonesee90.wordpress.com

8 weeks til summer- Week 4

Last weeks goals:
1. Stay healthy! (I feel a cold coming on! *sniffle*)
2. Study!!
3. Challenge myself (in general)

Well well well. Guess what? I got sick. It turned into a chest cold, ending with tons of sinus stuff. So I went from sounding manly, to sounding similar to Mickey Mouse. *ho ho!* So due to that, I wasn't able to be AS active as I would have liked, but not too bad. So since I had this little bump in the road I could not challenge myself as  much as I would have liked. As for study, I have studied my class material but not the Personal Training Theory like I meant to. This week I will!

Eats
Still sticking to upping my protein, and it has been working well for me. Definitely can feel the difference in my energy and how long I keep full for. I will admit, the day I was super sick I did not care much for my healthy food. All I wanted was chocolate and soup (NOT TOGETHER ew).

I..I workout?
Well, I worked out Sunday, Monday, Tuesday, Wednesday...but Thursday until now, I have been too sick to do so. Once a cold progresses in my chest, I refuse to workout until it is out of there! Can't wait to feel better to start running again!

This weeks goals:
1. Stick to calories
2. Positive mind set
3. Study PTS material

Overall, I have come to the conclusion that BEING SICK SUCKS SO BAD. I have also learned I like to breathe clearly, I absolutely go crazy without my morning workout and I am repulsed by my own mucus. End of story. Hopefully this cold will leave very soon because all I want is to get back to it! Also, I promised on my facebook page to inclued a workout this week. So here it is!

Tabata Style
20 seconds on 10 seconds off for 8 rounds

Do each round 1-3 times (depending on time constraint)

ROUND ONE
Pushups
Tricep pushups
mountain climbers
Tricep dips
narrow set pushups
jumping jacks
Burpees
Tuck jumps

ROUND TWO
Lunge with kick (right leg)
lunge with kick (left leg)
high knees
singe calve raise (right leg)
single calve raise (left leg)
burpee with pushup
sumo squats
squat jump with tuck jump

ROUND THREE
Mountain climbers
Plank
Spiderman pushups
tuck jumps
Walking planks
plank with side tucks
super mans
swimmers

Pumpkin Protein Pancake

Hey everyone!

I have been playing about with a pumpkin recipe I found a week ago. The original recipe called for a whole egg but I found the 1/4 cup egg whites made the batter a proper texture. I am working with Gold standard whey protein at the moment so I have found it takes a different amount of liquid to create the texture I want. So you may have to play around with the texture a little as well to find what you like.

I love the pumpkin pancake at the moment, the smell reminds me of pumpkin pie and HEY, I love pumpkin pie! :P Definitely a perfect fall recipe. Hope you enjoy :).

Ingredients:

2 table spoon Pure pumpkin
1/4 cup egg whites
half a banana
1 scoop vanilla protein powder
1 tablespoon ground flax seed
1/4 tsp nutmeg
1 tsp cinnamon
(optional) chocolate chia
(optional) 1 tablespoon of your favorite nut butter or agave nectar

1.) First, mash up half of the banana in a bowl and add your pumpkin, Vanilla protein powder, ground flax seed, nutmeg, and cinnamon.

2.) Mix in the egg whites and stir well. The batter should form a pancake like batter as shown here. 

3.) I made my breakfast into one pancake (which made it tough to flip). I would suggest making it into two smaller pancakes. You don’t want the pancake to be too thick so that the middle of it does not cook!

4.) Top it up! I love Ruth’s chocolate chia (to get all the chia benefits!) with a little bit of nut butter. But you could top it with agave, maple syrup or what ever you like! Be creative!

Let me know if you give this a try! Also I am hoping to make more posts weekly. Are there any other things you guys would like to see? let me know!