Thursday, January 30, 2014

Protein Pancakes

What You'll Need

1/2 cup oats
1 scoop protein powder (I used Labrada Pro-V 60 Vanilla Ice Cream)
4 eggs
Sugar Free Honey
1/2 Banana


  1. Mix oats, protein, eggs, and a dash of cinnamon in a mixing bowl and stir until batter is blended.
  2. Grease skillet and cook batter just as you would typical pancakes.
  3. Follow the instructions on back of PB2 and make 2 servings of peanut butter.
  4. Spread PB2 on top of each of your protein pancakes as they come off the stove top then drizzle with sugar free honey and a dash of cinnamon.
  5. Add sliced bananas, sugar free honey and cinnamon to the top of your stack and enjoy
I wish I could take the credit for this recipe but this is actually something TJ came up with the other night to help us satisfy a bad sweet tooth. They were awesome! 

Protein Bars

What You'll Need

2 cup oats
2 scoops protein powder (I use Labrada Pro-V 60 Vanilla Ice Cream) 
1/3 cup organic brown sugar
1/3 cup unsweetened coconut flakes
3 egg whites
1 tbs sugar-free honey
2 tbs pb2 (mixed to peanut butter form)
1/4 cup water


  1. Mix oats, protein powder, organic brown sugar, coconut flakes, egg whites, and sugar free honey in mixing bowl and set aside.
  2. Follow instructions on the back of the PB2 bottle to turn the powder into the peanut butter consistency and add to the rest of the ingredients in the mixing bowl.
  3. Fill your 1/4 measuring cup with water and only add half of it to the other ingredients.
  4. Using a fork, mix and mash the ingredients together until they are mixed thoroughly (if it is too thick you can add the rest of the water little by little until it is the consistency you want it) it should feel like a thick paste.
  5. Dump contents of bowl into a greased pan & cook on 350 degrees for about 12 minutes. The top should not feel wet/sticky anymore but also not be hard. 
  6. Allow to fully cool before cutting into squares. 

I made these in both ball and bar versions. For our purposes the bars are better BUT the balls would be great for children or just to snack on during the day. You can also use whatever kind of protein powder you want. I am sure they would be great with chocolate flavored powder as well!

Tuesday, January 21, 2014

8 Weeks Out

As I mentioned in a previous blog, TJ is going to be doing his first physique competition on March 15th! I am really excited and proud of him for finally taking the next step in his fitness journey. For me, this competition means a lot of different things....First, I will be training, dieting and prepping with him. Why? Because a marriage is a partnership & how can I possibly appreciate all of his hard work if I haven't experienced it as well. Second, this means relying on my support system even more. I am so thankful for all of my friends who constantly encourage me & for my parents who watch Riley for us a couple of nights a week so we can train together. I typically go to the gym at 5am but training together is something we both love so I am very fortunate to have parents who are willing to watch Riley so we have the chance to do that. Third, competition training means no cheat meals...anyone who knows me knows this is going to be hard for me. Usually, we have one cheat a week and now we aren't having any for 8 more weeks! 
With that being said, here are my latest figures.
I am very excited. I am still at 178, however, my body is becoming a lot more proportional. I have also made some huge improvements in my strength and muscle endurance. I believe in lifting weights and doing HIIT training rather than doing lots of tedious cardio. Why? Because this is my second trip down the weight loss road and in my experience lifting has been the best thing for my as far as body shape & helping to tighten my skin. 
The picture on the right was taken 24 days after I had Riley, the left was taken yesterday. I can see a huge difference in my legs, glutes and stomach. It is amazing to me that I am still just over half way done losing weight and I am already seeing this much of a difference. Several people have asked me what my diet and workout is like so I have included it below. 

Diet: All centers around what time of the day I train. If I train at night my carbs are mid day and my protein shake is dinner. If I train in the morning my protein shake is breakfast and I refrain from eating carbs that day. I am VERY carb sensitive so I do best when I keep them to a minimum. 
Morning Training Diet Example:
Breakfast-Protein Shake (Labrada ProV 60)
Lunch-Shrimp or Chicken Salad (No Dressing)
Dinner- Chicken/Fish and a vegetable side or one of the clean recipes I have posted under the recipe tab
Evening Training Example:
Breakfast- 6 Scrambled Eggs
Lunch- 1/2 cup brown rice and Chicken/Fish/Shrimp
Dinner- Protein Shake
It is important to note that I snack on almonds, boiled eggs, chopped bell pepper or cucumber throughout the day if I am hungry. I also drink 1 1/2 gallons of water daily to help prevent excess water weight. 

My workouts are not always the same but this gives you an idea of what I am doing.
Monday-Heavy Leg Day
Strait Leg Dead Lifts
Elevated Squats
Hamstring Curl
Leg Extension
Calf Raises
Leg Press
15 min. Stair Master
Leg Raises
Weighted Ab Machine
3 Second Crunches
Tuesday-Shoulders & Triceps
Lateral Raises
Front Raises
Dumbbell Upright Row
Smith Machine Upright Row
Cable Tricep Pushdown
Weighted Tricep Pushdown
Scull Crushers
Tricep Dips
Shoulder Press Machine
Barbell Shoulder Press
Tricep Extensions
10 min Rowing
10 min AMT
Rows-Cable, Dumbell, Smith Machine
Wide Grip Pull Down
Back Extensions
10 min Treadmill Intervals
Weighted Ab Machine
Leg Raises
Russian Twists
Thursday- Legs
Weighted Walking Lunges
Plie Squats
Bulgarian Squats
Leg Extensions
Calf Raises
Hamstring Curls
15 min Stair Master
Friday- Shoulders 
Lateral Raises
Front Raises
Dumbbell Upright Row
Smith Machine Upright Row
Shoulder Press Machine
Barbell Shoulder Press
20min AMT
10min Bike
Weighted Ab Machine
Leg Lifts
Misc. Ab Exercises

So....there you have it. I work legs and shoulders twice a week, abs three times a week, and do minimal cardio. I am soooooo happy with my progress thus far and I look forward to seeing what my body will do the next 8 weeks while I am preparing with TJ. 

Wednesday, January 15, 2014

Time Flys

We have been having so much fun watching Riley grow and this past month she has really really made some big changes. She is so alert, active, and full of personality. She smiles and laughs all the time now! She is finally sitting up good enough to be in her jumper and walker without being propped up with a blanket. She also discovered her feet the other day....she thinks they are just EVERYTHING. She has been teething so she has had a few fussy days here or there and has not been sleeping very well but her newly developed personality makes up for all of that hehe. I dont think she is capable of seeing her daddy without smiling. She just adores him. With all of that being are some updated pictures. 

Lemon Pepper Tilapia & Quinoa Stuffed Bell Pepper

Made this last night! It was my first time cooking with quinoa but I was told its a lot like rice just with more protein so I figured I would give it a try. I LOVED it. We tilapia frequently so this is just an example of how I cook it from time to time....super easy....takes about 10 minutes total. I hope you enjoy!

Bell Pepper Ingredients: 

5 Large Bell Pepper
1 Cup Uncooked Quinoa
1 lb. Lean Ground Turkey
1/2 Zucchini
1/2 Squash
Ms. Dash Seasoning

Bell Pepper Instructions:

  1. Put 1 cup uncooked Quinoa in pot with 2 cups water & boil until Quinoa has absorbed all of the water.
  2. Put 1lb. lean ground turkey (99% lean 1% fat if you can find it) in a greased skillet, cook until done.
  3. Wash bell pepper, cut tops off, clean out inside, and trim excess pepper from around the stem to use inside your stuffing. 
  4. Cut up any additional vegetables you would like to add. I had 1/2 of a zucchini and a squash in the frig so I added that but you could add any vegetables you like.
  5. Mix Quinoa, turkey, and vegetables in skillet and cook on med-low covered until vegetables are tender.
  6. Season GENEROUSLY with Ms. Dash. 
  7. Using spoon, begin filling bell peppers with stuffing mixture.
  8. Once full place in pan, cover with foil and cook on 350 degrees for 40 minutes or until bell peppers are tender.

Lemon Pepper Tilapia Ingredients:

Tilapia Fillets
Lemon Pepper Ms. Dash

Lemon Pepper Tilapia Instructions:

  1. Place Tilapia fillets in greased skillet.
  2. Season with Lemon Pepper Ms. Dash.
  3. Cook covered on medium-low heat until fillets are cooked throughout.  

Tuesday, January 14, 2014

Carb Free-Cheddars Inspired Chicken Alfredo

What You'll Need:

3-4 Zucchini
1lb. Frozen Cauliflower
3-4 Chicken Breasts
1. Cup Baby Carrots
2 Cups Broccoli Florets
Ms. Dash Seasoning


  1. Pour frozen cauliflower into pot, cover with water, put to boil until soft (easy to poke through with fork)
  2. Season chicken breast with Ms. Dash seasoning. I used Garlic and Herb & Table Blend. Put in greased skillet on med-low heat, covered. (cooking chicken on a lower heat, covered and only flipping it once helps to keep it VERY moist)
  3. Using a Vegetable-Spaghetti-Maker or a Julienne Peeler , turn your washed, whole zucchini into noodles, place in greased skillet on low and cover. Cook until zucchini is soft like noodles. 
  4. Put carrots and broccoli in small pan with small amount of water, cover, and steam on high until tender. 
  5. Once cauliflower is tender: drain water, pour into blender and liquefy. (add 1/2 cup water if your blender has trouble) 
  6. Pour liquefied cauliflower back into empty pot and add half the packet of your Alfredo mix. Add water and season with pepper to taste and consistency you desire. 
  7. Once chicken is cooked, cut into small cubes and add to sauce.
  8. Add steamed broccoli and carrots to sauce
  9. Add tender zucchini noodles and mix combined ingredients until cauliflower sauce has coated everything completely.
  10. Serve in bowl

Prep Time & Serving:

This recipe took me about 30min to prepare & served TJ and I both large bowls full. I would double or triple if I was serving more than two people. 

Monday, January 6, 2014

Healthy Shepherds Pie

Becoming a mom has lead me to experimenting with different recipes in the kitchen. I am trying to come up with a lot of healthy versions of classic dishes so that when Riley is old enough for table food we are not always having a lean meat and a veggie. That gets old. So, here is my take on the classic Shepherds Pie. 

First, you're going to put your cauliflower on to boil. I used two small bags of frozen cauliflower because its easier and less time consuming than chopping a head of cauliflower. Let the cauliflower boil until it is tender (check by stabbing with a fork). 

Second, browning your meat. I use two pounds of 99% lean (HEB brand) ground turkey. I seasoned it with Ms. Dash Table Blend (we only use Ms. Dash seasonings because they have no sodium). When your meat is brown dumb it in a mixing bowl. 

Then its time for your vegetables. The good thing about it is that you can use whatever you like. We like virtually everything so I grabbed a bag of mixed frozen veggies, cut up some zucchini, squash, and bell peppers. Put all of your veggies in the skillet and cook them until they're tender. We tend to like things a little spicy so I added two spoon fulls of Rotel to mine just to give it the extra kick. I do not recommend using much Rotel because of the high sodium content. I seasoned the veggies with the Table Blend as well. 

Next, you're going to mix your vegetables in with the meat you have set aside in the mixing bowl and pour them into your baking dish. 
Once your cauliflower is tender, drain the water and put it into your blender or food processor. My personal preference is the blender, even though you may have to do a little at a time, because it makes it much creamier than the food processor. If you have trouble getting the cauliflower to blend do not hesitate to melt some "I cant believe its not butter" and pour a little in to help. Once your cauliflower is all blended into the constancy of creamy mashed potatoes, spread it over the top of your vegetables in the baking dish. I topped mine with fat free cheese just because I felt like it but cheese is optional. 
Bake on 350 degrees until the cheese is melted then take out and serve. 
Very low in calories, carbs, and fats. High in fiber and protein. 

2014 "The" Year

Hey Guys! Happy New Year!
I am super excited for 2014 for so many reason. First of all, Riley is now four months old.
She is growing up so fast.
2014 is especially an exciting year because it is the year that we set ourselves up for our future. TJ is starting school, he will be attending the fire academy until August. Since the hours at the academy are 7:30am-5:30pm, we will be a one income household until he graduates. My philosophy is that I would rather have him home in the evenings to spend time with Riley than have the little extra income that a part time job would provide. I am oddly very excited about cutting way back and learning to be frugal. New Years also marks the ten week point till TJs fitness competition which means our household is on a strict eating/training regimen. I will be dieting with TJ to provide some support & it will help me be more understanding of days where he's just in a "mood" since I will be having those days too. Plus, contest preparation will help me reach my pre baby weight, hopefully. My parents will be finishing their beach cabin around spring break time so I would love to feel good in my swim suit by then. I know that sounds like a long shot but you would be amazed what your body can do with hard work and dedication in just ten weeks. 
Well, thats most of what the New Year is bringing to the Williams' family. I hope all of you have an amazing year.