You ask, I answer!

Laura asked what kind of protein powder I use, where I buy it, etc. I use a brand called Optimum Nutrition, 100% Whey and 100% Casein. In fact, as you can see in the picture, I have several different flavors. 

My absolute favorite and what I use daily (after my workouts) is the Tropical Punch flavor. If you're new to the protein powder world try mixing it with something other than water. Sometimes I like to drink my Tropical Punch with 8 ounces of Trop 50 orange juice. It only has 50 calories per 8 ounces and makes for a delicious protein shake. You can also throw it in the blender with some frozen or fresh fruit (1 cup), ice cubes (4) and some milk or OJ (8 ounces) and make it into a smoothie, it's to die for!

I typically only use the Vanilla flavor for baking. I'll be sharing some of those recipes with you in the future :)

The Casein protein is a little different. Casein is an extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off.  Casein is important in preventing muscle breakdown so it is a good protein source to have before bed so your body is being fed throughout the night. Mine is Raspberry Smoothie flavored and I drink it with plain old water.

As far as where I buy my supplements and protein, the answer is the Vitamin Shoppe. They carry pretty much every flavor. Or you could always visit http://www.optimumnutrition.com. for the protein powder. 

This is my pink blender bottle which I'm obsessed with. The wire ball really does help blend the powder and the liquid. The best part; it doesn't leak at all which is a problem with a lot of the shaker cups! You can get this on the internet for less than $10!

I hope this answered your question Laura! I'm always listening and love sharing what I know with you. If I don't know it, I'll try to find the answer!

A Day in My Life...

People often ask me about my gym routine and what I eat on a typical day, so here's a look into a day in my life...

I don't eat a lot before I hit the gym because typically I get up and head straight there which doesn't leave me enough time to digest a full meal. I do always have a little something though to give me some energy to rock my workout!!

My Wednesday Gym Session

Cardio

• 10 minutes on the elliptical (I do this first because it gives me a good warm-up and I'm sweating after just 10 minutes!)

• 15 minutes on the stepmill (The ultimate machine if you want to sweat a TON)

• 15 minutes of intervals on the treadmill (Alternating between sprints and walking on an incline)

Weight Training - Shoulders and Biceps

• EZ Bar cable curls (4 sets of 10 with 35 lbs)
• Barbell curls (4 sets of 12 with 40 lbs)
• Dumbbell curls (4 sets of 10 with 20 lbs)
• Assisted chin-ups (4 sets of 10 with 40 lbs resistance)
• Barbell overhead press (4 sets of 15 with 40 lbs)
• Lateral raises with dumbbells (4 sets of 12 with 10 lbs)
• Dumbbell shoulder press (4 sets of 12 with 25 lbs)
• Upright rows with a kettlebell (4 sets of 15 with 35lbs)

What I Fed My Body Today

Breakfast

Small Gala apple
Guarana pill (this is my substitute for coffee since I can't stand the stuff!)

Post-Workout

Protein shake (Tropical punch protein powder with water)

Lunch

Whole grain tortilla with 4 oz grilled chicken and 2 tbsp salsa
Banana
Mixed nuts

Afternoon Snack

Greek Yogurt
Orange
Almonds & a low-fat string cheese

Dinner

My scallops & rice

4 oz Sea scallops & brown rice                        
Asparagus
Banana

Evening Snack

1/2 cup cottage cheese
1 tbsp natural peanut butter

If you have any questions about any of these foods I eat & why I eat them or any of my workout feel free to ask!

My First Post!

Welcome to my blog! I'm excited to share my health, fitness and nutrition successes, secrets and slip-ups with you. Over the past 1-2 years I have made a lot of BIG changes to my lifestyle and outlook and as a result I am the happiest and feel the best I ever have! I'm excited to answer your questions and share my journey with you. If you do have questions or something you want me to blog about please let me know!

75% of the questions people ask me are in regards to my diet and what I eat. I hope to share some great recipes, ideas and tips with you in the very near future. A lot of the time people tell me that they're following a certain diet precisely or they "always eat healthy" or they're counting calories yet they don't see results. Let me share with you a few of my best friends in the kitchen. They sound pretty cliche but I promise they work!

This is by far my absolute BEST purchase in the nutrition department of my "new lifestyle." This is a Taylor Kitchen Scale and will weigh in ounces or grams. You can pick one up for $20-$30. I got mine from Bed Bath & Beyond. I weigh literally anything that I possibly can from chicken breasts to fruit to lettuce to almonds. This is the only way to be exactly sure of the calories that you're taking in. I used to grab a handful of almonds and guess on the calories but not anymore. This gadget is my absolute lifesaver when it comes to the kitchen.



Calorieking.com is a website I couldn't live without. This site along with my food scale allows me to precisely calculate my caloric intake as well as other important nutritional information such as protein, sodium , carbs, etc. I use this on my cell phone a lot as well just by visiting www.calorieking.com on the internet browser. Instead of estimating a "cup" of pineapple I can input the exact number of ounces that I plan on eating or just ate and the nutrition facts are generated for me. I rely on this website on a daily basis.

The last vital component I want to mention to keeping up with and recording your nutrition is a food journal. By writing down EVERYTHING that goes into your mouth you will be able to pinpoint your weak areas and visualize where you need to make changes. You can also jot down how you felt or what you were doing when you had a slip-up and brainstorm ways to prevent those mistakes in the future. Remember, write EVERYTHING down. A handful of nuts here and a scoop of peanut butter there will make a significant difference in your daily totals. My personal journal is more of a food & fitness journal because I not only record ALL of my intake for the day but I also record exactly what I did in my workouts. If you have never tried this avenue of really focusing in on your diet and holding yourself accountable for what you consume I highly suggest giving it a try!

What tips do you have to share to help others stick to their nutrition goals?