Recipie: The Healthy NOT "Ranch" Dressing

A friend of mine introduced me to this and i tweaked it just a little bit. This is a healthy alternative to dipping your veggies or having a salad with Ranch Dressing- since we all know that rance is a sin!!!

Ingredients
2 cups Low Fat Cottage Cheese (I use Darigold Trim)
1 packet Ranch Seasoning & Dips Mix
3 TB cold

Directions:
Mix 2 cups of low fat or fat free cottage cheese and 1 packet of ranch seasoning with 3 TB water. Blend with a hand mixer until smooth-ish.

I eat this with 3 stalks of celery cut up and 1 cucumber as a mid afternoon snack!

Try is out and let me know what you think!

Example Diet & Supplements

I've had quite a few people requesting samples of what i eat during the day, how often and what supplements i'm currently taking to help me along in this transformation journey. So here's an example of a day in the life of me :)

0430: Pre-Workout: 1/2 banana, 1 scoop of protein (I useVPX Syngex whey protein- vanilla dream flavor

0630: Post-workout: is either 2 scoops of protein or 1 scoop of Cytosport Monster Amino

0800: Breakfast: 4 egg whites (prepared usually as scrambled or hard boiled), 1/2 grapefruit OR 1/2 cup cooked oatmeal sweetened with Splenda & cinnamon (sometimes i add the other 1/2 banana from preworkout to my oatmeal.

10:00: Morning snack: 1 scoop protein, 1 apple OR 1/2 cup cottage cheese mixed with 1/4 cup yogurt. and 10 almonds

1200: Lunch: 4 oz of chicken or 4 oz fish, 1 cup veggies (broccoli, asparagus, peppers or celery), 1/4 cup cooked brown rice.

1500: Afternoon snack: same as morning snack

1800: Dinner: same options as lunch. The veggies for dinner are generally sweet potatoes and asparagus.

2030: Evening snack: 1 scoop of protein OR 1/2 cup cottage cheese sweetened with cinnamon.

Supplements:

Fish Oil- 2 gel caps in the morning with breakfast, 2 gel caps with evening snack
ThermoGenII (fat burner with green tea extract & yohembe)1 cap in the morning, 1 afternoon and 1 before 4 pm
Digestive enzymes 1 capsule 3 times a day (breakfast, lunch, dinner)
Probiotics 1 capsule 3 times a day (breakfast, lunch, dinner)
Mulivitamin 1 capsule before bed.
glutamine 1 scoop in my protein once a day.

I'll post some recipes later on this week and updated pictures later this month! Happy training!

New Year... No Excuses

The new year is here and with that everyone makes resolutions. Most resolution are to lose weight, eat healthier or workout more. Mine is simply to make no more excuses. My biggest excuse for my body is that i've had a kid- that all of this would be so much easier if i never did. Before i had a baby i weighed 105 lbs, could eat whatever i wanted and not gain an ounce. But the fact of the matter is that i DID have a kid, i DID gain the weight and this is how my body is now. Since i hate it, i have to change it- simple as that!

Going back to everyone else's resolutions- no excuses can go a long way. "I'm too tired to go to the gym today" GO ANYWAYS! "I have no appetite to eat what i should" EAT IT ANYWAYS... the reason most people fail at their resolutions is because they make excuses, fall back into their old habits and give up.

I had an ex that gave me the best advice of my life.. i use it all the time to this day- and remembering it helped me get back on track for my fitness plan and goals. He told me "Reese- you can't take over the world all at once, you have to take one country at a time. Start with the little ones, move your way to the big ones, and eventually you've conquered it all. Its the same thing with your goals. Start slow and small cut out sugar or soda first... then watch your calories.. slowly add in your workouts and make new habits for yourself. Its the only way to succeed.

11 weeks til the competition- time to have a completely clean diet, cardio every day and solid effort on every lift i do! Wish me luck!