Today was a good day.. not in the Ice Cube sorta way.. even if it is a classic tune 
(side note: I was going to put a link to the music video, but then I watched it and decided it was definitely not appropriate, haha)
But seriously, weight lifting with my trainer, killer cardio, YNL clients, studying, research & article writing.. it was a good day..
FITNESS
My cardio is finally started to get & feel better again! This evening I started with a 5 min warm-up walk, a 10 min jog (6.0 – 8.0 increasing as I got use to the speed), followed by a 60 min Spin class. I don’t know how else to say it, but I was just totally in the cardio zone 
I really pushed myself during Spin and it felt so awesome after. This morning I worked Shoulders & Back with my trainer.. lots of Rows, Pull-ups, Lat Raises, etc. There’s so much going on at STS right now, with a Fit Camp & Competition Posing seminar on Saturday, AZ NPC Open the week after that and NPC USAs in Vegas the week after. I just feel so thankful to work & train with such a great group of people!
NUTRITION
PB Protein Ice Cream Sundae topped with 0-cal Walden Farm Maple Syrup..
Finally got it right with the new protein powder consistency! Previously I’d been adding H20 to thin the batter, but then the pancakes were super fragile and would fall apart. Turns out it works much better to just leave the batter super thick and spread it out on the pan with a spatula. It may not be as pretty, but the texture & flavor was great! I topped it with an Egg White Puff (1/4 c Egg Whites + French Toast Capella Drops) and 0-cal Walden Farms Blueberry Syrup..
Lunch & Dinner look very similar.. a Diet Spinach Bar topped with
.. a Turkey Burger & 2 tbsp Yellow Curry..
and later 2 oz Tilapia & 2 oz Chicken Breast (because that’s what was already cooked and I was not willing to wait) with 2 tbsp Salsa (tried this from Frontera for the 1st time.. super good!)..
Beautiful Protein Almond Milk Ice Cream for dessert
Tonight’s version was White Chocolate Peanut Butter: 1/2 scoop Ice Cream Sandwich Whey Protein Isolate + 1.5 c Unsweetened Vanilla Almond Breeze + 1/2 tsp Xanthan Gum + 2 tbsp Sugar-Free White Chocolate Syrup + 8 drops Capella Peanut Butter Drops. Blend everything together on low for a minute, then transfer to an Ice Cream Maker and run for 25 minutes. As usual it was complimented beautifully with a Coconut Protein Cookie (1/2 scoop Ice Cream Sandwich Protein Powder + 1/2 tbsp Coconut Oil + 3/4 tbsp Unsweetened Vanilla Almond Breeze.. mixed together, shaped into cookie form and microwaved for 40 seconds.. SO GOOD!)..
Oh, I’ve also been playing with a new Tofu Pudding concoction. I’m still making tweaks, but I’ll post that recipe sometime this week
Confessions of a Figure-Prep Competitor
So yesterday I was thiiisss clooseee to eating a bunch of things I shouldn’t (between the lines= I really shouldn’t have made cupcakes and gone to the grocery store). So instead I had a silly amount of Tilapia & Hummus, and a handful of peanuts.. haha.. ok.. it was only silly by my current dietary standards, but nonetheless. Why the confession? .. so that everyone knows, if you’ve competed before, are thinking about doing it, or just watch what you eat.. that everyone has little slips, the extent of the ‘slip’ may vary. Eating 6 cupcakes or a jar of natural nut butter (sunflower was sounding delightful) would have tasted good for about 10 minutes, then I would have felt horribly guilty.
It’s only been a couple weeks, but so far this prep is going much better/easier than last time.. as far as the mental aspect goes (don’t know about the physical yet). I think it’s because unlike my 1st time around where everything was new and I wasn’t sure about the outcome, this time I know, with no uncertainty, that the hard work and sacrifices (i.e. strict diet, skipping happy hours) are absolutely worth it when you are up on stage and know you put everything you could into being your best at that moment! Ok fine.. the hot weather also helps.. appetite plummets when it’s 90-110 F outside all the time :p
Just have to keep the end goal in sight! Other little goofy things.. I totally have a picture of Ava Cowan on my fridge and posters for my goal shows pinned to my calendar.. with countdowns..
Sometimes you just need little reminders.. little motivations
FUN
Quote of the Day
”Unless it’s mad, passionate, extraordinary.. you’re wasting your time. There’s too many mediocre things in life..”
And don’t forget to enter the Giveaway which is going on through Wednesday!
Did you know it was coming?.. lets hear your confession of the weekend!
Fun Links
I love those protein cookies. How does the ice cream sandwich flavor taste?? I liked their pb flavor, so I'm interested to see what the ice cream sandwich is like. I picture cookies n cream??
Twitter: NourishedFit
says:
hmm not that you mention it, I'm not sure how to describe it.. but I think you're right, it's very cookies n cream like.. I haven't tried their PB flavor, but have had a long time obsession with the Cake Batter :p
Good to know, I think that will be my next flavor. I want to try the cinnamon roll too. Have you had that? PB is okay, but still not that real true PB flavor…I have yet to find one that is!
Twitter: NourishedFit
says:
I have.. to be honest it wasn’t my favorite. I’d rather use the Cake Batter and just add a bunch of cinnamon (which I often do :p).
Good to know!! I like the cake batter too…cookies and cream is a fave flavor of mine, but I have yet to find a good brand. And ditto on the cinnamon…what is it NOT good with!?
Great post, Alyson! You are KILLING me with your protein ice cream pictures. lol. I swear I stared at that picture of your ice cream for a straight 5 minutes!
Speaking of Ava Cowan, have you seen her 6 part series on contest prep and competing? It's freakin' awesome! So motivating and inspiring. She's amazing. Worth checking out if you haven't seen it already. You can find it on Gaspari Nutrition's website under "Gaspari TV".
Love it when I get in a cardio zone. I haven't been feeling that motivated for intense cardio lately and am starting to notice a few ahem gains. Need to start switching things back up again. I hear you on the heat and appetite. Mine has definitely gone down hill and I have to remind myself not to skip the much-needed pre-/post-workout "snacks." It's hard when you absolutely aren't hungry though.
hey alyson, im in love with the coconut protein cookie you have been making. I never thought I could put that stuff in the microwave and a cookie form would come out. I altered it a little bit yesterday , i used 1tblsp of PB2, 1/2 scoop of vanilla protein powder and 3/4 tblsp of UVAB. it was delicious!!!! keep up the good work and recipes, i love them.
Twitter: NourishedFit
says:
Love the addition of PB2.. I need to order more just to make that!
gah! that protein cookie is genius!!!! it looks like a cookie
glad you had such a great spin class! there's really nothing like the sound of the instructor saying "let's cool down" after a sweaty class
such a good feeling
I really need to try your cookie! One of my friends who reads your blog told me she is obsessed with them now!
ME!!
I'm very proud of you. I also think is easier this time around because you are truly listening to your body and honoring your hunger. At leas thats what it sounds like. Mental sanity about the whole thing makes the physical aspect a lot easier I think. Anyhow, keep up the good work!
PS glad those pancakes turned out! do you add baking powder? that helps them from breaking too
Twitter: NourishedFit
says:
Thanks hun! Not so sure about 'listening to my hunger' though, because not going to lie.. I'm hungry! haha.. but it is what it is for a short period of time, and totally worth it
I usually use Cream of Tartar in my pancakes.. and it definitely helps, especially if I use a hand blender instead of just mixing by hand.
OK, I must try that cookie since everyone is raving about it!!!!!!
So proud of all your contest prep hard work!
Twitter: NourishedFit
says:
oh you're such a sweetie, thanks Jody!
ALthough I have never competed I can only imagine the things your body craves when you cut so much of it out! but i also know that at the time it tastes amazing and jus tlike you said, then you feel guilty and "why did I do that!" kinda way. I am currently tightening up my diet as well, and havent slipped up yet but same thing goes through my head. Do you eat any healthy fats? I was just curious because I hear SUCH mixed things! I hear to have natural almonds and olive oil, btu then others say cut out fats all together….I figured you may have some insight into this. Either way, my Fat intake right now is low…I have about 250 calories fom all natural almonds and olive oil…I cut out PB because, welll once I start, I can't stop! haha
Twitter: NourishedFit
says:
Right now my only added fats are 1/2 tbsp of Coconut or Udo's Oil 1-2x a day on low-carb, workout days. And oh man can I empathize with the nut butter issue.. I'm certain, even if other's find it difficult to believe, that I could easily eat a whole jar in one day!
Uh, eating 1/2 a pan of blackbean brownies while reading clean eating blogs! (they were not low fat brownies)
Twitter: NourishedFit
says:
hehe, been there! And I've had your black bean brownies.. and can say that I could not be trusted with a whole pan!
I keep Ava Cowan on my brain every time I want to cheat. I say to myself "would Ava eat that?" Works pretty good for me. My confession….we had some friends visit us on Saturday that we haven't seen in awhile who wanted to go to our local pub, imbibed in alcohol and bad food quite a bit. Good thing is weight is back down with serious training and diet the rest of this week. No more drinking for awhile. I had it planned in, but I'm off it for awhile.