Thursday, February 5, 2009


The weather is absolutely beautiful today so the last place I want to be is sitting inside...hope you forgive me but I'm gonna make this super duper quick! So, what do you think of my banana protein pancakes?! MMMMmmmm soooo yummy. One of my competitor friends gave me the recipe last year and I got hooked!! I top them with "I can't believe it's not butter" spray and a teeny bit of sugar free syrup. I used BSN's dessert protein in banana creme but they're also tasty with vanilla, cinnamon vanilla, and even a chocolate protein powder. They definitely take the edge off when I feel like eating something "carby." Try them out and let me know what you think!

3 egg whites
1 whole egg
1 serving (usually 1 scoop) of your favorite protein powder
1 tsp baking powder
1 tsp vanilla
1 pkg stevia or splenda
Cinnamon and/or apple cinnamon pie spice (as much as you want)
1 tbsp peanut butter (when it’s allowed in the diet)
1/8 c. oatmeal (if you want it to have carbs- this will give you about 8 g carbs for the whole recipe)

Mix all together and cook like regular pancakes… it’s about 38-42 g protein (depending on your protein powder) and about 8 g carbs if you add the oatmeal. I can make three pancakes using a small skillet pan. Top with "I can't believe it's not butter" spray and sugar free syrup. Enjoy!!

Tomorrow is measurement day! I'm a little apprehensive this week because I don't feel or think I look any different but we'll see exactly where I stand tomorrow morning! I'll be sure to post a front, side, and back pose shot to track the progress.

Here are this week's back and shoulder workouts:

Feb. 4, Wed. BACK
High row on machine
70x10, 90x9, 115x5, 90x9
One arm row w/ DB
50x10, 60x8, 50x10
Front lat pulldown on machine
45x10, 70x7, 80x5
Pulldown (behind head)
40x12, 60x12, 90x9, 105x7

Feb. 5, Thurs. SHOULDER
Shoulder press
40x10, 50x7
Shoulder press on machine
80x4, 90x1, 95x1
Lying side raise on incline bench
15x9, 10x10, 10x10
Upright row with barbell
45x10, 65x10, 75x7
Rear side lateral on freemotion
15x10, 20x10, 25x5

I'm out to play,

Tuesday, February 3, 2009

Feelin' the burn.

Hello my friends!

One of my friends sent me the photo above this afternoon and I just had to show you. No wonder why Kansas City is in the top 25 fattest states in the nation!! It's almost mind boggling what is out there to eat as a "convenience" thing. I asked him what the nutrition (or lack of) content was on the back but fortunately he was smart enough to know that it's a heart attack in a bag!! Right now, I know my nutrition is on the other spectrum of extreme but no one has died from an extended amount of binging on chicken and broccoli! Dad always said "you're either the solution to something or the problem." Ha, I would just nod and smile when he said it...secretly thinking it was such a cliche and lame statement. I laugh now because even though I still feel the same way (the cliche part) doesn't make the statement any less true. So, (this is for you dad!) I hope to be part of the solution of this obesity crisis by sharing (and inspiring) with you my lifestyle and passing along the plethora of information that I have discovered. If anything, that's my goal and of course to kick some ass on the way!! :)

Today we continued with our second day of the "oh so fun" strength training with a chest work out. I felt strong and actually excited about the little change in routine. As I mentioned yesterday, there are only one or two exercises per body part that really counts as a strength movement. Incline bench press was the lucky one today!! A lot of people don't realize how much weight I'm capable of training with until they actually see it. I get a kick at seeing their amazed expressions. Today, I'll honestly say that I impressed myself! 185lbs. with three reps...ohhhhh yyyyyyeah!!! It's those small feats that I look forward to. Of course, I was pretty weak on every exercise after but that's to be expected after putting in everything I had for the strength exercise. Below is my entire workout today.

I think it's bedtime. 5am is calling my name. Sweet dreams!

Feb. 3rd, Tues. CHEST
Incline Chest bench
115x10, 135x10, 155x7, 185x3
Hammer strength chest
45x10, 55x8, 65x5
Incline flye w/DB
40x8, 45x6, 35x10
Freemotion flye
35x10, 45x9, 50x7

Monday, February 2, 2009

GRRRRRR to strength training.

Hey friends!!

ROOOOOCK CHAAAAALK!!!!!! Wheeeeeeew, the game was A LOT closer than the final ten point spread. As many of you already know, I'm a huge KU fan (considering I'm an alumni) and try to watch my boys play every chance I can. They're a young team this year but still very fun to watch...even though they can give me an anxiety attack! On to Oklahoma St. this Saturday!!!!

So, today marked the first day of a four week strength training period. After five weeks of hypertrophy, it's going to be a good change up but let me make this clear...I ABSOLUTELY DESPISE STRENGTH TRAINING!!! What is strength training you ask? It's just to increase your strength! We cycle through three different training stages in order to prevent a plateau in workouts. Hypertrophy: sets of 3-4 with reps between 6-10. Hypertrophy is the only phase where you actually build muscle mass...that's why we usually do it for 5 weeks. Strength: sets of 3-5 with usually a warm up rep of 10, 2nd set doing 3-4 reps, and last 2 reps "maxing out." This cycle allows you to purely increase muscle strength. There are only a couple of strength exercises for each body group so hypertrophy is generally incorporated into it. Lastly, endurance: 4 sets with reps between 12-15. In this phase, you not only improve your muscle endurance (duh!) but I also think it increases your vascularity which is important in order to maintain oxygen going to the muscles. Strength and endurance last for 4 weeks and hypertrophy for 5. So there it training cycle. Today's leg workout wasn't entirely an honest strength session but shhhh don't tell ok? :)

Last Friday's measurements are also here for you to view! Lucky you!! I had big losses in my quads (probably thanks to box squats) along with my midsection. Can't complain there! And my weight is finally beginning to budge...wooohooo! I'm right on track with 12.63% BF. Kristie still has not changed my in nutrition or cardio sessions which makes life easier. Overall, I'm a happy girl. :) You'll be happy to know that I found my digital camera (don't ask me where because I'm a little embarrassed to tell ya) so I'll try to get some shots tomorrow morning at our 2nd posing session! The good news keeps coming... I'm on a roll and enjoying the ride right now.

Always love,

8.0---6.5---6.5---6.5---Sub scapular
24.96---19.43---18.61---17.80---BF lbs.
117.03---122.57---123.39---123.20---Lean muscle mass

Feb. 2nd, Mon. LEGS
Box Squat w/bar bell
--135x10, 185x10, 225x6, 245x6
Deadlift w/ bar bell
135x10, 135x10
Calf machine plyometric for hamstring
10, 12
Lunges w/dumb bells
30x8, 50x8, 50x10

Sunday, February 1, 2009

Am I really missing out?

Hey Friends!!

Gonna try to make this a quickie since I'm a little tired from this weekend. They really should start thinking about making the Superbowl a Saturday thing! C'mon, doesn't it just make more sense?! We had a great time watching the game though; I would say the most exciting in years!! The only thing that was NOT fun was eye balling all the yummy bowl food. I swear the three layer velvet cake (my favorite kind of cake!) called, no screamed, my name a few times. And the brownies...there's nothing better than warm gooey big chocolate chunk brownies. But, I was a good girl and focused on my veggies, hummus, and SF jello. Sometimes I really don't know how I do it. I blame it on my "all or nothing" personality and a touch of stubbornness. When my mind is set on something, it's extremely hard for me to deviate from it. That isn't always a good thing but in this case it helps an endless amount. My two mantras: it's only food and it's not as delicious as the body that I want to achieve..and I only have to be strict with my diet for four measly months; food is always going to be there. In reality, resisting the temptation of food is superficial but stems from a deeper root of issues that are not so much.

My friend, Justin, likes giving me a hard time about my nutrition and rolls his eyes when I tell him I can't have this and that. He eats on a pretty healthy basis but nothing comparable to what is required for my training. Since the majority of social functions are based around some kind of eating and drinking, it has put a strain on our relationship and I know he gets frustrated about it. "Why do you like putting yourself through all this Lis?" he has asked repeatedly. He then goes on to say that I'm beautiful as I am and bleh bleh bleh. It's not about wanting to look fact, it goes way beyond that. Justin isn't the first and I'm sure he won't be the last person to ask me this question though. Going to bars and clubs, eating out, meeting up with friends for happy hour, baking for special occasions etc. are just common things that people do. Usually alcohol and not so healthy foods are's part of life....I get it. Right now, the lifestyle I've chosen is completely opposite and it has created a sense of distance with some friends. Most of them don't look forward to me training because of it. Very sad. It's something I think about almost everyday. Not the junk food and alcohol aspect but the relationships and interactions with my friends. But, at the end of the day, my answer remains the same. My countless hours at the gym, my precise clean eating, my overall lifestyle is my own choice. I do this for myself...for my own good health...for the "high" of an accomplishment...for no one else. I do it because I'm young and able. When I look back in 10, 20, 30 years, I will have stories of discipline, dedication, and purpose through these competitions to share. They might not be for everyone but it is MY path. And I just hope that one day, my friends will fully understand.

I've misplaced my digital camera so no weekly front and side photos to post right sorry. I will post as soon as camera decides to be nice and turn up. In the mean time, here are my shoulder, tricep, and bicep workouts from this past Thursday, Friday, and today.

Jan. 29th, Thurs. SHOULDER
Military press w/ bar bell
--65x10, 85x7, 85x7, 95x5
Leaning one arm lateral raises on freemotion machine
--20x10, 25x8, 25x9, 30x7
Peck deck
--90x8, 130x7, 130x7
Incline front raises w/ dumb bells
10x10, 15x10, 15x10, 15x10

Jan. 30th, Fri. TRICEPS
Rope pulldown
--50x10, 70x10, 90x8, 100x7
Two hand extensions
--40x10, 60x8, 65x6, 65x6
Kickback w/ dumb bell
--10x10, 15x10, 15x10
Underhand pulldown
--100x10, 120x9, 130x8

Feb. 1st, Sun. BICEPS
One hand preacher curls on machine
--25x10, 35x8, 45x5
Curls w/ bar bell
--45x7, 45x10, 65x4, 45x10
Curls w/ dumb bells
--20x10, 25x10, 30x6
Cable curls on freemotion
--30x10, 30x8, 30x8

Til next time,