Hi all! I am happy to report that my absence yesterday was the result of having another awesome day of butt-kicking workouts that resulted in my falling asleep on the couch, rather that the resent stress related/I may throw my computer out the window reason.
Today I had another Bloggie Meet-up with Averie! We met at Whole Foods again (it’s the best one in the Valley and I love a great excuse to go there). We chatted about pursuing passions, following your beliefs, juggling crazy schedules and Fitness! I’m so excited for Averie that she’s planning to compete in the Bikini division. People have very different experience, but in a way, I think you can be what you make it. I had such a wonderful experience for my first show, so positive and it ended up being completely life changing.. literally! Averie has such a wonderful attitude with it, I can’t wait to cheer her on!
FITNESS
Trainer Certification
I think I’ve mentioned it in passing, but I’m planning to get my personal training certification this year; mostly likely in the fall. I’m still deciding which to do, but most people have recommended NASM and ACE, so I’ll probably go with one of those. I want my training certification for a few reasons: 1) General knowledge. I feel like I’ve learned a lot from experience and have developed practical knowledge, but I want to know the specifics & book details too. 2) Credibility. When I say, “I do yadda yadda yadda,” I’d like to have something behind that other than just, “well it works for me.” 3) Fitness advice will likely be a part of my devleoping health coaching business.
The thing is, when I really care about something, I struggle to work with people who don’t. I can’t care more than you! When I’m in the gym on a daily basis and see people completely wasting their workouts or doing something with horrible for, I for some ridiculous reason take it personally on some level. It takes actually effort to not walk over and suggest they not heave ever ounce of their weight and swing backwards in a lat pull-down. But of course I don’t say anything because 1) who am I do tell anyone what to do and interrupt their workout, and 2) I’m not a certified trainer.. well yet 
. Similarly, I’ve coached gymnastics in the past, but I only like working with the team/competitive girls because I don’t get people that come into the gym, cheat on conditioning and are lazy. I mean why bother? I take the same approach in the gym. Of course, everyone has bad workouts, or days when they are tired, but on both of those days you can still put in 100% effort, and you’ll probably end up learning even more from those rough days than the good ones. But with all that being said, if you really want it, then I want it just as bad for you and will do everything in my power to help.
Movin’ Monday
A positively beautiful workout day. I hit Back & Shoulders with my trainer (where I’m becoming a pull-up master, haha), did my old favorite Spin class, then finished my day up with a 60 min Flow Yoga class.
Took this on the way to Yoga 
Tuesday
Got my workout in first thing today, focusing on Arms. I’d hoped to do Kickboxing today, but it didn’t end up fitting in with my schedule. So it ended up being my weights-only day. Each week I have 4 days were I do cardio & weights, 1 day of only weights and 1-day of only cardio.
Lifts: BB Curls, Concentrated Curls, Front Raises, Lat Raises, Press downs, Skull Crashers, 1-arm Push-up
Anxious
Lots of good soreness from Sunday – Tuesday workouts, reminds me that I’m getting it done in the gym. I’ve been working hard to put on muscle, and I’m really starting to see the changes, especially in my Shoulders, Upper Back & Traps. I’ll be honest.. I love how it looks while I’m lifting, but the rest of the time I feel pretty big. I just keep reminding myself that what I’m doing now will make me that much more competitive on the nation stage. Seeing my progress is getting me excited and super curious/anxious to see the fruit protein (:p) of my labor.
I decided that I’m probably going to do a local show here in the Phoenix-area (just Figure though because they don’t have Fitness) a couple weeks before Jr. USA’s in order shake off the nerves and feel ready. Doing that of course means I’ll need to start cutting & carb cycling earlier.. which is just over 7 weeks away (also known as the weekend after my MBA graduation). A month ago the prospect of hard core cycling again, with the food monotony & hunger, seemed daunting, however, now, I’m actually kind of anxious and will be totally ready for it!
NUTRITION
Its been a delicious last couple of days.
Monday
Monday’s breakfast was a fresh Strawberry Protein Shake (1 scoop Protein Powder + 1 tbsp ground Flax + 1 tsp Bee Pollen + 1 tsp Glutamine + 1/2 c fresh Strawberries + 1/2 c frozen Peaches + 1/2 tsp Xanthan Gum + 3/4 c UVAB + Ice) topped with Goji Berries..
For a late morning snack I had a lovely bowl of Apple Cinnamon Yoats! I used 1/4 c Coach’s Oats cooked in 1/2 c UVAB + 1/2 c H20 and mixed in 2 tbsp Unsweetened Apple Sauce and Cinnamon at the end. I topped that with 1/2 c plain Greek Yogurt + 1/2 scoop PB Protein Powder..
Later I snacked on Kale Chips and 1/2 c Cottage Cheese + 1 tbsp Nutritional Yeast..
And an un-pictured protein pancake.
I always want salad after Yoga, and Monday was no different. I had Baby Spinach topped with Smoked Salmon, Cottage Cheese + Nutritional Yeast and Acorn Squash slices..
Tuesday
Today it was a Coconut Cinnamon Roll Protein Pancake (1 scoop BSN Cinnamon Roll Protein Powder + 2 tbsp Lite Coconut Milk + 3 tbsp Egg Whites + 1/2 tsp Cream of Tartar + Cinnamon & Stevia), topped with 1 tbsp Unsweetened Shredded Coconut..
Post-workout I made a perfect warm-weather shake inspired by this recipe from Allison (great name 
) at Eat Clean, Live Green (basically I just added protein powder)..
Pina Colada Protein Shake
1 scoop Cake Batter or Vanilla Protein Powder
1 tsp Bee Pollen (optional)
1 tsp Glutamine (optional)
1/2 c frozen Pineapple
1/2 Orange
1/3 c UVAB
2 tbsp Lite Coconut Milk
1 tsp Coconut Extract
1/2 tsp Xantham Gum
Blend blend blend.. pretend like you’re on a dessert island
Mid-day snack was a favorite I haven’t had in a while. I microwaved 1/2 Sweet Potato (~3.75 oz) for 4 minutes and topped it with 1 tbsp Raw Almond Butter and 1 contained Plain Chobani..
I fairly randomly decided to have my cheat a bit early this week.. Restaurant review tomorrow .. there were no disappointments!
FUN
Check back tomorrow for a Giveaway!
And lastly, new workout shoes!.. I love love Asics and have officially become moderately Zappos obsessed. What can I say, I appreciate good customer service :p
Do you have any clothing/shoe brand loyalties?
Have a wonderful Wednesday!
Fun Links
We are quite alike. I feel exactly the same at my gym – it takes a lot of willpower to let go and let those people train the way they want to train.
What really winds me up is bad form. I think lifting heavy with bad form is extremely dangerous. I see everyday people benching with an awful form and doing some extremely stupid deadlifts that want to make me cringe. But who am I to tell them what to do? 
Sorry, just my little mini-rant. 
Can’t wait to read more about your certification journey. You will have so much fun and will be a fantastic trainer!
It’s 3am and i am still up. Full moon or something
The Pina Colada Protein Shake looks soo good!
The trainer info, as discussed I totally agree with everything you said and would do mine for the exact reasons you laid out. One of the reasons that it’s hard for me to teach yoga at gyms is that ppl are far less motivated b/c the class is “free”,ie. included w/ their membership and so they just waste their time in class, and mine b/c they don’t care and it takes me away from students who do care. So yeah, I totally hear you on that aspect of the motivation part.
And the sunset pic…omg awesome!
Kale chips.
Our meetup. Was wonderful and it was sooo great to spend time with you and chat and you are such a ray of light and inspiration, Allyson!
xoxo
Girl I am loving your enthusiasm in this post. Sounds like you’ve got a great path ahead of you. I totally agree about the PT certification. It’s something that I would really like to do too. I am sooo with you on the wanting to help others out. There is a group of male coworkers that go to the gym each day, they never change up the weights, they never add in cardio, and they never refuel (or even pre-fuel for that matter). Then there are the women in the office (and friends) who come to me for advice. Who am I to give it? I’m just doing my thing and learning as I go too. Anyway, kuddos to you. You really do inspire me!
hmm no ACSM!? I am ACSM certified and it is a great cert to have. Many say its the gold standard. ACE is good too, pretty basic, i think that if you want to challenge yoruself you should go for the NASM or ACSM though. I loved ACSM because it really got into the effects of exercise on the heart, and talked alot about special populations which if you become a personal trainer will deal with alot. It prepared me SO well! email me if you have any specific Qs abotu the exam itself!
that pina colada protein cake YUMMMMM
I JUST purchased my first pair of shoes on Zappos last week…and you’re right…great service! I’ll go back again and again!
Have a great one, sweetheart!
I am currently studying for my ACE PT test (I already am certified in Group Fitness through ACE). I looked around at a lot of the gyms in my area and it just seemed to be the preferred certification, but honestly, as long as your certified and know what you are talking about, I’m not sure it matters all that much.
I am an Asics-only girl, and I LOVE zappos. I try and support my local running stores, but no one stocks my size because my feet are baby small! So I buy my clothes/gear at the stores, and my shoes at Zappos, and everyone wins! And yes – their customer service is bombbb
I think I am close to needed new workout shoes. All the bouncing around during “Insanity” is starting to wear mine down (they are only like 5 1/2 months old!).
Gosh your protein pancakes always look so fluffy and delicious!
I’m not even close to being an expert, but I feel the same way at the gym! And i get frustrated when I see girls lifting 2 pound dumbells when I know they can do more! But I never say anything either. LOL!
I love the looks of that sweet potato! I’ve only done the nut butter on it, but I love the idea of yogurt for protein!
Will you teach me about carb cycling?
I am loyel to any show that fits my wide, flat & bunioned feet! Right now it is NB.
Great post & so cool about getting certified & helping others! Plenty out there that need it!
haha i just got asics from zappos yesterday. i love how quick they are to ship to you! and that pancake looks great~ love that cinnamon PP. i read about your meetup over on averie’s page.. so fun!
OMG…you took the words right out of my mouth in your thoughts about training people! I’ve contemplated getting certified so many times, but I feel like I’d only want to work with people who were serious about learning and committed to changing their lifetsyles. I don’t think I could handle/tolerate clients who only put in 50%, were looking to be coddled, or did the work in the gym but not in the kitchen. And I’ve often felt guilty for feeling this way. But as you said, it’s so personal and such a huge part of me, that I would just get really upset if someone wasn’t doing their part or not taking it seriously. And I’m so with you on your “own it” post too. Don’t train with me then go home and eat crap and complain because you’re not seeing results! Anyway, thank you for sharing your feelings on this!!
Pull up master? How many how many! I used to be able to do tons of pull ups but now due to injury my muscles have whittled down : /
Girls doing pull ups and one arm push ups is BADASS!!
You know what’s funny, I would love it if someone came over and helped me out if I was doing something wrong! I take it very seriously and want to get everything I can out of my workout – so if I was wasting my time or had horrible form I would love someone who saw that to point it out to me!
I had a trainer for about 5 months and now I’m on my own – which I love because I’ve made so much more progress! There was too much chatting and not enough work. I was amazed as how much I got accomplished on my first workout alone and I realized that I wasn’t being pushed nearly as hard as I push myself.
Oooh, what do you think of bee pollan? I have never used it and I am looking for some insight from someone who has? Congrats on your goal to be a certified fitness trainer btw…sounds awesome!! How long does that process take?
ooo everything looks AWESOME! yay for fitness training!! i would LOVE for you to be my trainer one day!
I am running shoe obsessed! I read all reviews etc and I am so envious of your shoes! What a beautiful view you have on the way to yoga! Makes you want to pull over and bust out a pose right there!
You are going to do so well when you do your show!
Barbara
Such a pretty sunset picture, I love sunsets.
The coconut pancake looks delicious!
I used to order from zappos a lot but lately I also like piperlime and endless.
Hello! Just discovered your blog and am enjoying reading it. I lover your enthusiasm for fitness, food and life! Question: what is UVAB ingredient in some of your recipes?
I literally have to bite my tongue every single day in the gym. People who don’t have good form makes my skin itch haha.