Helpful Websites

When you are beginning your journey to the fitness world, it can be EXTREMELY overwhelming! There is so much to learn and everyone has their own opinion and beliefs. If you haven't found out already, everything contradicts each other. Some people say to eat every few hours, others say it doesn't matter. Some people say that you shouldn't do fasting, some people do it anyway. Should you count calories, do IIFYM, or intuitive eating? These are just a couple of the examples I'm sure you are going to find along the way.

With that said, it is important to realize that everybody is different and every body is different. What works for others, may not work for you. At the beginning, it will be a trail and error until you find something that works but just remember that it takes time. It took you years to get the body you have now, it will take time to get it where you want (whether it's gaining or losing). The only way you are going to learn what is best for you is to learn and educate yourself to the best to your ability and use the tools necessary to reach your goals. I have compiled a list of great websites and resources that I use and recommend. Some of these sites are even 'social' and I would love to connect with you! Sign up and send me a request!

MyFitnessPal - Logs has easy-to-understand charts for tracking your progress and also shows you a count of how many calories you have “left” to consume for the day to keep you on track with your goals. It also has an app for your phone! Find me on MyFitnessPal!

Bodybuilding.com - The largest selection of Bodybuilding Articles, Exercises, Workouts, Supplements, & Community to help you reach your fitness goals! Find me on BodySpace!

IIFYM.com - IIFYM stands for If It Fits Your Macros. This breaks your calories down into macro-nutrients (carbs, fat, and protein) for the best way to reach your goals. I personally use the idea of IIFYM so I find this website very helpful. Use the calculator to figure out yours today!

Instagram - Most of you are probably wondering why in the world that I put Instagram in as a helpful website. Instagram is FULL of health/fitness enthusiasts who are constantly posting motivational/inspirational quotes, progress photos, healthy recipes, and more! Some hashtags I love are #fitfam #motivation #healthyeating. Find me on Instagram!

BioLayne YouTube Channel -  Layne Norton is a well known bodybuilder and also holds a PhD in Nutritional Sciences and Biochemistry. With that said, he knows his stuff! He posts video logs and debunks many of the popular nutrition myths and "bro" science.If you are interested in educating yourself, BioLayne is great! Check out his site, too! 

These are some of the sites and resources I would definitely recommend to anyone interested in the fitness and health world. As I stated earlier, you are going to find many different 'studies' and beliefs that may conflict but it is up to you to decide what works for you and your body. If you are confused about what you should do or have questions, reach out to those that you trust and know that can help you and won't lead you astray.

Recipe: Healthy Chicken Enchilada Casserole

I've never been one to eat enchiladas because they are known to be full of fat and not very good for your waistline. I also wasn't a fan because of the things that they were typically filled with. Over the years, my taste buds have changed drastically and I have broadened the food that I eat. With that said, I love finding new ways to eat 'old favorites' or new recipes all together. 

I have came across many different recipes for enchiladas, but haven't been impressed by the ingredients and nutrition breakdown. The breakdown for this recipe is 388 calories - 32 carbs, 12 fat, and 32 protein. NOTE: This is for 4 servings, but it could easily be 5-6 servings. I prefer eating less, bigger meals. I was so pleased with this casserole and it is definitely going to be one of our regular dishes at home now. It's so easy, really good, filling, and it's healthy!

Ingredients

• 2-3 cooked shredded chicken breasts, cooked (200g)
• 1 cup Medium Enchilada Sauce
• 1 cup Canned Corn
• 1 cup Black Beans (reduced sodium)
• 4 high fiber tortillas (I use Ole - Extreme Wellness Tortilla Wrap)
• 1 cup Shredded Mild Cheddar Cheese

Instructions

1.  Preheat oven to 350 degrees
2. Coat bottom of 8x8 or 9x13 pan with 1/4 cup enchilada sauce
3. Place two tortillas on top of the sauce. If using a 8x8 pan, I suggest cutting the tortillas in half and putting the straight edges near the side of the pan. Top tortillas with 1/4 cup enchilada sauce.
4. Layer the shredded chicken, corn, and beans next!
5. Top layers with 3/4 cup of cheese.
6. Top with remaining 2 tortillas.
7. Coat the torillas with the remaining enchilada sauce. Finish with adding the rest of the cheese to the top!
8. Cook for about 30 minutes.
9. Enjoy!

Recipe: Ritz Chicken

Chicken is one of my favorite things to cook with because there is so much you can do with it! Plus, the macros are easy: 0g carbs, 4g fat, and usually around 25-30g of protein! Not only do I use chicken as the main item for lunches and dinners, but it's also great on pizzas or in soups! To change up dinner the other night, I decided to make Ritz Chicken!

Ingredients

• 1 chicken breast
• 1.5 ounces of plain Greek yogurt
• ½ serving of Ritz crackers
• Salt, pepper, garlic powder
• Optional: Parmesan cheese

Instructions

1. Preheat oven to 350 degrees.
2. Use a nonstick pan or spray olive oil onto pan, then place the chicken in the pan.
3. Mix together the yogurt, seasonings and Parmesan cheese if desired. Evenly coat top of chicken with the yogurt mixture.
4. Carefully coat the top of the chicken with the Ritz cracker (I used Bacon flavored, yum!).
5. Place in oven and cook for 30-40 minutes until thoroughly cooked.
6. Enjoy!

This chicken is so flavorful! By using the Greek yogurt, the chicken stays nice and moist and also it adds more protein! As always, I like to post the macros for those interested! 230 calories | 7g carbs, 6g fat, 36g protein. Keep in mind that this is specific for the brands that I have used, so yours may vary.

Chasing My Goal

Each and every day I push myself to be the best me I can be. This can mean a variety of things depending on the person. For me, I mean taking care of my body, mind, and health for optimal performance. Of course I hit the gym each and every morning, working to be better, faster, and stronger. Of course I eat healthy and track my macros to ensure I'm hitting my dietary requirements. But, it doesn't stop there. Your mind controls everything, so until you have control of your mind and your thoughts, you've still have work to do.

During my fitness journey, I have always aspired fitness models and competitors. They are strong, beautiful, and capable women who believe in themselves and work hard to achieve their goal/dream. That to me is a beautiful thing. Often times it's easy to make excuses. "I'm too tired." "I don't have enough time." "I will do it tomorrow." Instead of making excuses, try saying it's not a priority and see how fast your thoughts change. If it's important, you'll find a way.

I'm happy to say that I am finally in the right mindset to move forward with my goal of competing. I can't believe I can actually say that! I've read the post-show stories about the weight gain and the unexpected costs, but I've also read the success stories. While the cost is expensive and it will be a hard journey, I know each and every step will be worth it. The amount of dedication and strength (both mentally and physically) that I will gain will be awe-inspiring. I have no doubt in my mind that I will bring the best package I can to that stage in 2015.

Now, just #watchmework ✌