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Five Ingredients or Less – Stir Fry ‘O Rama!

September 19, 2011 by 10 Comments

The gauntlet has been thrown down. Fitness Blog World has challenged us to come up with a clean and healthy recipe with 5 ingredients or less.

I added in another modifier – EASY.

Yup, I like to make my recipes fast and easy. The less time spent in the kitchen means the less likely I am going to find myself shoving a spoon into my husband’s peanut butter for ‘quality control‘ purposes.

Sometimes you have to test that darned peanut butter 5 or 6 times just to be sure.

I like to be sure.

Chicken Stir Fry ‘O Rama

Easiest recipe on the planet. Chicken and vegetables with a little ‘o rama thrown in for good measure.

First gather your ingredients.

Technically more than FIVE ingredients unless you call all the spices 'seasoning'. Let's do that, shall we?

I actually bake 5 or 6 chicken breasts ahead of time in the oven at 350 degrees for 45 minutes so they are ready to be eaten at any given moment.

Grab whatever veggies you have and you’re nearly finished.

Today I used:

  • 125 grams chicken breast (souvlaki flavored)
  • 100 grams green beans
  • 100 grams red pepper
  • 140 grams mushrooms
  • Seasoning

Then get your chop on.

I can handle this kind of chopping, quick and easy. WIN!

Throw it all into a wok with a cup of water on medium heat.

Now time for the ‘o rama.

Add more spices than you would think reasonable. I abused the Club House parmesan flavored seasoning and used more Mrs. Dash than a normal person would ever think about adding.

The answer is 'Yes, but just barely'. The question - 'Do you have any taste buds left?'

Cook until veggies are tender and and the water is gone.

For even more o’rama, burn it just a wee bit.

Just a wee bit crispy!

I love it, but if you’re not used to ’o rama-ing your stir fry, I suggest starting out slow with the seasoning. Like my mom always said, ‘Its easy to add more!‘ Moms are smart.

Nutritional information: Protein – 30.5, Carbs – 24.5, Fat – 2.5, Cals – 242.5

What’s your favorite 5 ingredient or less recipe?

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Bring On The Fiascoes!

August 17, 2011 by 2 Comments

How do you maintain your fitness and healthy lifestyle through adversity? When “life happens”, how do you keep going and stay committed to your goals?

Life is always happening at my house. Some days I feel like I am holding everything together with a wee bit of string and maybe, just maybe, a stick of gum.

And that’s it.

I actually don’t know anyone that doesn’t have life happening to them all the time. Work, family, kids, health, friends, and other general fiascoes constantly come up all of the time for you unless you’re dead.

And being dead is boring.

So how in the world do I keep working out, eating clean, and moving my goals forward?

Mindless habits.

Sounds trite, but it is true.

I have spent the last 2 years creating disciplines in my life one at a time that have become interwoven into the fabric of who I am. I used to habitually sleep in, buy junk food, work out at random times if at all, and constantly listen to poor self talk. Slowly but surely a new structure to my life has been created. So now when craziness happens, it happens in the midst of my healthy disciplines and structures.

The past year has been full of disappointments, health concerns, and some crazy things; but it has also been full of clean eating, working hard at the gym, continuing to move forward on my goals, and learning how to see the best in myself, others, and situations.

Now this isn’t to say I haven’t messed up, bailed on workouts, eaten crappy food, or found myself wallowing in self pity.

I am human, as human as any woman can be.

The difference for me now is that failure no longer defines who I am, rather how I deal with it does.

So I say to life, ‘Bring it on!‘ I’m up at 4:30 am ready to face the latest fiasco with a smile.

How about you? How do you keep going?

**This question was posed by Fitness Blog World. Check out what all the other FBW Bloggers have to say about it!**

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Fearless? I Think Not.

July 7, 2011 by 5 Comments

What are your fears? What are you scared of that seems to be holding you back?  Why is this holding you back and what must you do to get over it? Have you already done this and have a success story to tell?

I used to live in a world where fear kept me from doing anything past getting up, working at a job I immensely disliked, looking for affirmation from the people around me, and then shoving my face full of food because the disappointment of life left me empty.

If I sat down and listed out all of my fears you would have a stroke before you even came close to finishing the list.

It is an epic list that can all be summed up by the f-word.

Failure.

What word were you thinking?!

The fear of failure is a chameleon in my world. It shows up in all different places and blends in so well with situations that many times it is overlooked.

It shows up most often as:

  • Its important to not overwhelm people.
  • Be responsible for pity sake!
  • Scientifically and sensibly, this cannot be done.
  • No one wants to hear what you have to say.
  • You may disappoint people….do you want to be a disappointment?
  • What are people going to think?

Guess what else?

Every time I ‘get over‘ a fear, a new one crops up.  AND every single time I step out to do something that I have been created and made to do, I want to throw up or hide under the covers.

This used to annoy me to no end, but now I love it. It means I am doing something new, bold, and exciting and maybe just possibly changing the world.

So I am going to be afraid, but do it anyways. It is when I am NOT afraid that I need to be worried.

I am deathly afraid of scuba diving and boats…does this mean I should become a deep sea fisherman?

What must you do even though you are afraid?

**This post was part of Fitness Blog World**

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A Day In The Life Of A Figure Competitor

June 20, 2011 by 8 Comments

A question that I get a lot is, ‘So what does a normal day look like for you?‘

Apparently I am not the only one, as this is the topic for Fitness Blog World tonight.

At 4:30 am I leap out of bed with my super woman cape on, crush something epic with my bare hands, and then fly across the city with only the help of my Superwoman cape to save a small family from a burning building. Then I stand on top of a mountain with a steaming up of black coffee, satisfied with my early morning accomplishment.

Uh…not so much.

My life is rather mundane. I know, I know…it may be a disappointment to some.

4:30 – wake up

4:32 – start coffee

4:34 – weigh in

4:35 – kick the scale a wee bit if its misbehaving

4:35 – blink several times wondering how long the coffee will take to perk

Then the day really begins!

I eat breakfast while tweeting with some other fabulous early morning fitness junkies and plan my day.

Donloree Planning

I keep all my tasks on note cards and file them for the day they are to be completed. Pulling them out in the AM and checking my calendar = success!

It is important for me to know what my goals are personally and for my clients each day so I can be as successful as possible in all arenas of my life.

I train hard at the YMCA, eat another meal, and then get dressed for my day all before 8:30 am.

The home away from home!

The the work day consists of emails, writing, blogging, prepping food, meetings, coaching, and dreaming.

And usually a trip to a grocery store.

For some reason I can’t seem to NOT go to the grocery store most days. Apparently it is my newest hobby in life

Today I picked up brussel sprouts.

Donloree Brussel Sprouts

Low carb, green veggie, and bilingual. WIN!

Whatever floats your boat, as my mom would say.

Then my very kind hearted husband comes home and we eat a competitor friendly meal together, he just eats 4 times the amount that I do, and then we chat, play games, meet friends, watch movies, or go for a walk or bike ride if my energy level allows.

Oh, and don’t forget the TUPPERWARE!

It looms like the Leaning Tower of Pisa in our kitchen. Every single night dishes must be done…a lot of them.

Before I hit the hay at 9:00 or 9:30, I down my supplements and email my coach.

supplements

Multivitamin, Thyriod 100, Adrenal Support, Vitamin B & D, Omegas, a green's supplement...oh my!

Competitors aren’t that different from everyone else.

We have a schedule, we go to the gym, we work, we eat, we connect with family and friends, and we do it all over again and again and again.

I know for myself, the biggest difference in my life is the why.

Now there is a reason for what I do and a purpose behind it. When I don’t want to be up at 4:30 am, prep food, train, or work on my business that I believe in with my whole heart, I remember that very critical piece that was missing for all these years…

I was made for this.

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I’m A Yam Conqueror

June 6, 2011 by 7 Comments

I’m stepping out of my comfort zone with Fitness Blog World.

What are some areas you need to develop which requires you to step out of your comfort zone? How do you cope with doing this? What are the obstacles? Why is it important to you to do this?

There are a lot of obvious areas that I could focus on like cleaning eating, getting proper sleep, drinking water, giving workouts 100% focus; but I’m already acutely focussed on these things.

My mind needs to be developed.

Life doesn’t come with a Lazyboy and a beer fridge.

It comes with problems…lots and lots of problems.

Nobody really has it better than anyone else, no matter what we think.

A lot of competitors tend eat the same food all the time. We could probably make a 200 page cookbook that is comprised purely of yam recipes. Pancakes, waffles, mash, fries, muffins, dessert, cake, donuts…the list goes on and on and on!

The same is true with problems. We could list problems forever but at the end of the day, no matter how intricate, its just a yam.

When I encounter problems or feel overwhelmed, I want to revert to:

  • Playing small.
  • Getting sucked in by the ‘woe is me‘ mentality.
  • Deciding its too hard and give up.
  • Downplaying the things I am are fabulous at.
  • Being intimidated other women’s amazing qualities and feats.

No more. I am done with this. It is time to step out of the comfortable and known space called complacency.

I am a Yam Conqueror!

  • Today will be better than yesterday and tomorrow will be better than today.
  • I will see the best in others and speak life into who they have been created to be.
  • My mind will be stronger, leaner, and more determined than my competition.
  • I will say nice things to and about myself.
  • If I can’t say anything good, I will clamp my big, fat mouth shut.
  • Accepting compliments will be done with grace and gratitude.
  • When a stage comes my way, I will step into the light rather than tell people they have the wrong woman.

It takes guts to accept your greatness and not be afraid of it. It takes a strong and lean mind that trains every single day to be able to do the heavy lifting in life.

I train most of my muscles to failure. When a muscle fails while training it gets a signal that it needs to grow so that next time it can perform the task.

I will embrace my failures and know that I am growing into the leanest woman I can be, both inside and out.

What failures from today are you growing into strengths for tomorrow?

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5 Superwoman Exercises

May 23, 2011 by 4 Comments

Fitness Blog World’s Topic today is – Your 5 most FAVORITE exercises or routines to do when lacking time.

What’s a fast, effective workout? Or how do you structure your time effectively when its a busy week and can’t get all your normal workouts in? What are the important elements of your fitness that can’t be sacrificed when unexpected obstacles come up?

Well with the amount that I can go on and on, I will pick just one thing to talk about.

What are my 5 favorite exercises to do if I have a limited time at the gym?

I heard that collective sigh of relief. Hah!

I love these exercises because they make me feel like Superwoman.

Donloree’s 5 Superwoman Exercises

  1. Military Pushups. Move aside Demi, it is time for me to whip off some man push ups!
  2. Pull ups. Well, because I can and it usually shocks the men in the gym.
  3. Kettlebell snatches. Guaranteed to make you a sweaty, hot mess in no time!
  4. Deadlifts. Anything in the power rack makes me feel, well, powerful!
  5. Preacher Curls. I love training arms and the pump you get from preacher curls? Woot!

If I only had 30 minutes at the gym and had to get a good workout in, you had better believe some of these would be on the list!

What’s on YOUR Superwoman list of exercises?

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I Am Doing This!

May 9, 2011 by 7 Comments

How do you stay on track when dealing with negativity?

While prepping for a contest, or even just preparing to achieve a goal, how do you handle naysayers and those who don’t support you? Do you have a mantra you repeat? A friend you call? What helps you take your eyes off the obstacle, and back on the task at hand?

Fitness Blog World is answering this question tonight. As part of this fabulous group, here is my answer!

Some competitors have completely non supportive friends and family members; people who try to force feed them dessert, make fun of them, and do anything they can to sabotage them.

I am blessed to have the most supportive friends and family on the planet.

My family and friends don’t blink an eye when I eat food from my purse, pass on dessert, practice posing in the bathroom for an hour over Thanksgiving, ask if I can smell their food, and leave for a a few hours to do my second cardio session of the day.

They actually ask me about my training and food and would do anything they can to keep me on track.

Once during Peak Week they thought I was about to eat a candy. I had 6 different people nearly leaping over the table to save me from myself. After the shock of being nearly mobbed wore off, I started to laugh uncontrollably. Such fabulous support!

So I have no support problems, right?

Wrong. Oh so wrong.

My naysayers live inside of me and are constantly nattering away telling me why I am fat, ugly, incapable, a complete and utter failure, and am never going to get my pro card. I have developed the superpower of selective hearing and ignore them as much as possible…unfortunately they know how to yell.

I have come up with some ways to prove them wrong time and time again.

  1. Train like a mad woman at the gym.
    Nothing shuts up the naysayers like pressing 60 pounds over your head or getting a personal best in chin ups.
  2. Ask the experts for their expert opinion.
    I work with fabulous trainers, and when I feel like this thing cannot be done I ask them what they think. After all, they have trained pros galore and if they know I can do it, then it can be done. Besides the voices in my head don’t have PhDs or years and years of expertise like Mark and Joe, heck, they haven’t even gone to school!
  3. Journal.
    I constantly have my journal with me and put the swirling thoughts down on paper. Getting them out of me is half the battle. When I read what I think, feel, and believe its much easier to see how ridiculous it is.
  4. Write out what’s true.
    I often write out notes about what is actually true about me and post them on the wall in a place I can see every day. My current note to myself reads like this:

I am worth fighting for.
I am worth sticking to the plan.
I am worth resting for.
I am worthy of NOT over indulging.

I am a warrior!

I find and choose to believe the truth and remember that I AM doing this. There is no ‘can’t be done‘ in my life. I am doing it every single day no matter what negative thoughts come my way.

How do you overcome the internal negative chatter that tries to keep you from being who you’ve been created to be?

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Have You Met The Queen of Fitness Blog World?

May 3, 2011 by 3 Comments

I have and she’s fabulous!

Meet Alli – marathoner, figure competitor, and mother of three….your basic Superwoman.

Alli Siemens

She's cute as heck and small enough to fit in my pocket.

Oh, and she’s working on her personal training certification too. Please tell me I am not the only one that feels like they need to pull up their bootstraps and get to work!

In her spare *cough* time she organizes a group of bloggers that she brought together to all blog about the same topics every few weeks.

Fitness Blog World

Fitness Blog World is made up of an eager group of Blogging individuals who share a passion for fitness, healthy lifestyles, and pursuits in activities such as weight training, figure and bikini competition, body building, and running; while balancing motherhood, careers, health challenges, and more.

On our own, we regularly share our experiences through our own blogs and websites. But a couple times a month we all get together and blog about a common topic, each showcasing our unique perspectives and opinions! This gives our readers a chance to discover more fabulous blogs, and in turn promotes the discussion of various ideas and approaches to fitness and health.

We are bloggers with a passion for everything fitness!

Are you a fitness blogger that wants to be part of a larger conversation and connect with more passionate, fit people? If so, we would love to have you join our group. Currently there are about 15 fitness bloggers that participate, but we are always looking for more voices and perspectives in the conversation.

If you want to participate, just send Alli an email, wholesomefitness at gmail.com, or check out the Fitness Blog World website. It’s brand spanking new today so expect a ton of updates over the next few weeks.

You can connect with Alli through her blog or on Twitter and I highly recommend doing both because she’s just plain amazing.

True story.

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When The Going Gets Tough…

April 22, 2011 by 7 Comments

The tough get going; at least that is how the saying goes.

I’m one tough woman and some days simply ‘being tough‘ isn’t enough. I need motivation in my life to keep me energized, focussed, and on the path of success.

I need to be inspired.

Inspiration brings light to my path when I find myself in the midst of a dark and lonely stretch in the journey. When health concerns, self loathing, and hopelessness crowd in I light the lamp of inspiration to see where I am going and that it can be done.

So what are my inspirations and motivations?

Incredible Dreams

I dream big and try to shoot the moon on a regular basis.

Moon

Yes please! One moon coming up.

This is a relatively new skill for me. I used to have small dreams because I didn’t know that I was worthy of big dreams. When all you have is small dreams it is easy to give up when you find yourself stumbling around in the dark. Asking yourself, ‘Why am I doing this?‘ isn’t helpful when all you have is small dreams to light your path. Small dreams are like a lone match that is easily blown out by the slightest breeze.

I want a search and rescue spotlight to show the way!

Tips for dreaming incredible dreams:

  • Keep a dream journal and write down everything that you want to do or be no matter what they are.
  • Spend time thinking about who you want to be 10, 20, 30, 40, 50 years from now, then make it bigger.
  • Be honest with yourself about how fabulous you actually are and ask, “What’s next for this fabulous woman?“

Heroes

I need to know that I am not doing something that is completely impossible. Some days I just need to know that this thing can and will be done.

My heroes aren’t the people that have arrived, rather the people that have overcome. When you see the final product or people that have ‘arrived‘ its easy to feel disappointed with yourself because you aren’t where they are and it seems so easy for them. There is power in sharing your story. This is one of the reasons that I blog. I don’t think I have it all figured out, but I hope that in the midst of my struggle and wins others will see what is possible for them.

Speaking of overcoming the impossible, meet Barbie Guerra. She is a gorgeous fitness competitor that has no arms. YES. She is in better shape than 98% of the world and has no arms. When I get upset about having Hashimoto or have a day where I hate myself because Gertrude (my muffin top) is making a scene, I remember my blessings.

Barbie Guerra

Wow. That is all I have to say about this.

Heroes can give you a new perspective on life if you let them.

Tips for finding heroes:

  • Talk to people that you admire. Email, Twitter, and Facebook are a great way to connect with people you admire.
  • Don’t assume everyone has it easy.
  • Uproot the jealousy from your heart and be willing to see how amazing other people are.

Community

Life is not meant to be lived alone, yet so many of us live it alone. Competitors are a unique breed of people and do things that many people do not understand. We need to know that we are not alone.

When I started training for my first competition, I didn’t know a soul that competed. I wanted to share my fears, hopes, dreams, interesting experiences, and questions with other women that just ‘got it’.

Sometimes you just want to sit down and say you are quitting; that you cannot go any further. A true community comes alongside of you and lets you scream, cry, and rant and then tells you to get off your arse and get going. They remind you that you are worth the struggle and push you to where you want to go even if that is the last thing you want in that moment.

I am blessed to have friends and family who support me, Twitter friends, a fantastic trainer, and a very smart and patient nutritionist; but most of all I have the Bikini or Bust women!

These women are amazing and each and every one of them is committed to being the very best woman they can be and helping the others to do the same. I have no doubt that without these women I would not be where I am today. (We are looking for a few more fabulous women to join our group…hint, hint…)

Tips for creating a community:

  • If there isn’t one, make it.
  • Choose to see the best in others and help them be it.
  • Be the friend that you want to have.

Knowing who I am

I am a champion that will change the world.

It takes guts to say that….or does it? Knowing who I am has been one of the biggest motivations and inspirations in my life. Instead of listening to all of the negative things; seeing what is possible for me and the great things about me propels me forward even in the midst of the pitch black darkness.

Champions don’t quit, give up, or say its too hard; they know who they are and what MUST be done…then they do it until they die.

When you encounter someone that is living out who they have been made to be it changes the world.

You can change the world. In fact, you MUST change the world.

Tips for knowing who you are:

  • Keep track of the things that make you lose track of time
  • Get curious about what makes you mad, sad, and glad.
  • Look for what is fabulous in you rather than what needs fixing.

Alli, Kari, Tiffany, Liz,, Dawn, Jen, Julia, Ashley, Colleen, Lisa, Tammy, and Kendra will also be sharing their motivations and inspirations – make sure to check them out!

So what motivates and inspires you?

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