Change fu*ckin sucks

Happy Monday, I like Mondays. I know a lot of people don't but I do. I think of it as my clean slate, my chance to get right this week what I didin't last week. So if there was a goal I fell short of last week, I sit down and go over what I did and where I can make some changes. That is why tracking helps. I track everything I eat, even the bad stuff so I know what happened if my weight stalled or I gained. I track what I did for workouts and if I ate strategically for them or not. So I know why I had energy or why I was lacking it. That part takes practice but simple tracking is pretty easy. Once you start doing that it makes a world of difference trust me.

 

 

So this morning I looked at what I did yesterday as I have a crazy goal this week that I am not going to share....lol and I saw what I could change and I did the same thing Saturday and it's working. Today I am going to add in a little something that could backfire but what the heck, ya gotta go for it right?

Anyways, my point is just look at this week as 7 chances to change just one thing. And I know it's hard, change fu*ckin sucks. I know because I have to constantly change things that I get used to and like. Like the heavy cream in my coffee that I have recently fallen in love with...gone as of Friday and the first day I could feel me resisting it. I was uncomfortable and annoyed that I couldn't have it, but today not so much. If you stay comfortable you don't grow, you stay the same. I don't know about you but I am so glad I didn't stay the old Phyllis because I'd more than likely be hungover or still drinking right now...yes at 9:30 in the morning, chain smoking a pack of cigarettes and fake smiling my way through the day instead of feeling real joy, and having a real life.  So pick one thing this week and get rid of it, or find a healthier substitution and go for it. Happy Monday, Carpe diem 💛

Sunday meal prep fun :D

One of my favorite things to do on Sunday's now..well.....besides take a nap 😊 is roasting veggies.

It's become my fav way to meal prep them because it's easy, they taste soooo good and i can do several days worth at the same time.

Tip: cook then slightly below your desired texture so when you heat them up they don't get soggy😋

Roasted Asparagus and Cauliflower/Broccoli Preparation

Heat oven to 400°F.

 

 

Arrange asparagus spears on a baking sheet, drizzle with 2 tsp. olive oil for every 10-15 spears and season with Himalayan salt if desired.

Broccoli/Cauliflower

On a baking sheet, place cauliflower florets or broccoli drizzle with 1 tsp. olive oil for every 3/4 cups of veggies and a dash of ground cumin and Himalayan sea salt.

Place the baking sheet in the oven for 20 minutes or until vegetables are tender crisp.

Remove from oven and set aside to cool for 20 minutes.

I usually can't wait that long and I start eating them right away. Not recommended with asparagus cuz you'll burn your mouth. Lol

Can you believe it's July

Can you believe it's July already? How far are you from your goals? What do you need to do to get there? The beginning of the month always makes me think goals. The great thing about July is it's a longer month so you get a few extra days to reach them. What would you like to accomplish this month? Now is the time to think about that and to come up with a plan.

My goal is to work on a really good speed workout that I like, that is actually working. I want to run the run leg of my triathlon in September faster. I want to break into a consistent 10-11 minute mile.
I created my own speed workout that worked for my half marathon. I ran it almost half an hour faster than the first year. So I'm going to use that as a gage to make one for my next tri. I really slacked on my speed training for this race coming up next week (the Peachtree Road race) so I'm not sure how thats gonna go.


My pace has been shit the last couple of runs. I don't know if it's my diet or poor sleep lately or what. I'm hoping my pre-race donuts 🍩🍩 will help. Lol. That's my race ritual, I get to eat two donuts before my races,  3 before marathons and triathlons 😃 I tell people I do it for the glycogen stores which is partially true but it's also a treat for participating in something like that. Plus who doesn't love donuts or sugar in some form or another?
Anyways, enough of my ramblings. I need to go to bed. I'm exhausted. Goodnight 👋🏾😴💛

Pan seared Salmon with a tomato, onion and green olive relish

Pan Seared Salmon with Tomato, onion and green olive relish

 

 

4  - 6 oz. salmon fillets

1  - small onion, diced

4  - cloves of garlic, minced

3  - medium tomatoes, diced

1/2 cup  - pitted small green olives, sliced in half

1/3 cup  - capers, in brine drained

1/2 tsp - oregano (grounded)

1/4 tsp - marjoram

1 - bay leaf

1/2 tsp - salt

2 tbsp - cilantro, minced

4 - lime wedges

1 tbsp - olive oil

1. For the relish, in a pot, fry the onions and garlic in a tablespoon of olive oil until soft and translucent. Add the tomatoes, olives, capers, oregano, marjoram and bay leaf.
2. Cook over medium high heat for about 10 minutes to reduce liquid and concentrate the flavors. Taste it and add salt as needed.
3. To get crisp the fish and brown on the outside, you need to dry the surface, use paper towels to remove as much moisture off the surface as possible. Start heating a pan over medium high heat.
4. When the pan is very hot, lightly salt and pepper both sides of the fish. Add a splash of oil (or cooking spray) to the pan and swirl to coat. Put the fish into the pan and do not touch until it starts turning brown around the edges. Turn the fish over to brown the other side.
5. When it’s cooked, plate the fish. Stir the minced cilantro into the relish. Cover the fish with it and garnish with some spare cilantro leaves and a wedge of lime.

The easiest stuffed chicken marinara eva!

Stuffed Chicken Marinara

1/3 cup shredded mozzarella

10 ounce package frozen spinach, thawed with water squeezed out

4 ounces of cream cheese

3 whole chicken breasts

1 tablespoon olive oil

2/3 cup of all natural, tomato basil sauce

3 ounces mozzarella slices

1 teaspoon of Italian season

1/2 tsp of garlic powder

salt and pepper to taste

Instructions;

1. Pre-heat your oven to 400°F. Place the cream cheese, mozzarella, and spinach in a microwave safe bowl. Heat for about 1 1/2 minutes, or until the cheeses melt a little and can be easily mixed together. Mix the filling and add salt, pepper, garlic powder and Italian seasoning.

2. Cut horizontal slices across each chicken breast, make cuts deep but without slicing through the chicken.  Season the chicken with salt and pepper.

3. Stuff the slices with the cheese filling.

4. Brush olive oil on top of the chicken. Cook for 20-25 minutes, or until chicken reaches 165°F.

5. Switch your oven to the broil. Top chicken with sauce, and mozzarella. slices.

6. Broil until cheese melts and starts to brown about 5-7 minutes.

Each breast roughly comes out to be 338 Calories, 18g Fats, 2.6g Net Carbs, and 38g Protein.

You'll have to excuse my dirty mirrors😬But here you have it, my 90 results with Body Beast. I lost 22.6 pounds and 10.5 inches. But I think what I gained is so much more important. I remember when I first gained all this weight.  I was so ashamed of my body. I didn't want anyone to see it, especially my husband. If he walked into the bathroom or bedroom and if I wasn't dressed😦.......or if I was getting out of the shower 🙈I damn near killed myself trying to cover up everything that was hanging out. But the other day with complete and total confidence and my husband in the same room, I took off my shirt in his full view.... with pride and proud of my body for the first time in 17 years. 

That meant so much more to me than that number on the scale. The way I feel about myself and the way I feel about my body...that's what I treasure most. 

I'm on such a high from this that I'm thinking of starting a free group. I just want to pay some of this forward. Would you be interested?

Your life is on the other side of fear.

1. Happy Friday, you know what I was just thinking? Of course you don't, so I'm gonna tell ya...lol. I was thinking about the things that hold us back. This morning as I weighed myself and noticed how much closer I am to my goals. I started to think about getting there; what happens when I get there? what happens after I get there? what happens if I lose focus before I get there? Seeing more of my success this morning evoked feelings of fear. Isn't that strange? 
2. I've known ...for a while that although I was miserable being heavier and eating crap, there's a certain level of comfort there. In my misery was familiarity, I knew what to expect. But this is not familiar. I don't know what it's like getting there and to continue moving forward is unchartered territory. I don't know what to expect. I don't know what it's gonna be like and that's a little scary...even though I know I want it.
3. Those feelings alone: the fear, the uncertainty can be all it takes to send you into a tailspin and ruin all your hard work. I'm going to be completely transparent right now....I'm a little scared. I'm scared of "what if I fail" and "what if it's not enough"?
4. Enough of what I don't really know. I'm thinking it might be "what if it's not enough to make me happy" or to make me feel whole or complete. But you see that's how this journey goes. Weight-loss is way more than about what your putting into your mouth and how often you move your body. A lot of times it's deeper issues. Not feeling worthy or capable. Now while I don't completely understand all of the feelings I'm having right now, what's important is that I recognize it, do my best to work through it and channel it into energy to fuel my workouts. That's all I really can do. As much as I'm afraid, going backward just isn't an option. Moving forward, even if it's one small step at a time is💛. Happy Friday