Breakfast Berry Cobbler

Recipe from fitmencook.com

Ingredients for 1 berry cobbler:

  • 1/4 cup dry, uncooked oats
  • 1/4 cup blueberries
  • 1/8 cup blackberries
  • 1/8 cup raspberries
  • 2 tbsp or 1/4 scoop vanilla isolate whey protein
  • juice from 1/2 clementine
  • 1 tbsp cinnamon
  •  1tbsp coconut sugar
  • 1 tbsp coconut oil

Steps:

  1. In a bowl, mix oats, protein powder, coconut sugar, cinnamon and coconut oil.
  2. In a jar, add blueberries, blackberries, raspberries and fresh orange juice
  3. Top with oats mixture.
  4. Repeat for other jars.
  5. Spray with coconut oil and bake for 25 minutes at 350F.

Approximate macros (with regular oatmeal):

314 calories
10g protein
37g carbohydrates
10g fat

 

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That Old Saying, “New Year, New Me”

Over the course of 2 years, I have managed to gain 25 pounds. I have always been consistent at 140 pounds, but now I weight 165 pounds. Honestly I don’t really care about what the scale says, what I really care about is my health. Obviously the weight I have gained is not pure muscle. It’s mostly fat. And you know, it sucks. I am a pretty confident person as far as my abilities, but I have always struggled with my weight. I was called fat all my life, and always compared to my thinner sibling. I would not say I have a huge issue with the way I look, but I am not ecstatic about the way I look either. I have this pooch, that has never gone away for the life of me. But this year is different. I am going to continue to have the pooch but I do want to work on lowering my body fat percentage. I used to work out with my boyfriend religiously, then he fell off, and eventually I fell off. Shit happens right? But it is never too late to start all over. I don’t care about looking like some fitness model, all I care about is looking close to how I used to look at weighing max 140 pounds. The reason I started this blog was because of the story I just shared. We’re all human, and sometimes we fall, but we have to know that it is okay to get back up and start all over. It is never too late. I am plan on looking like the above picture, but better and stronger. So follow me on my fitness journey, where I will guarantee more work outs and more pictures. I won’t change who I am, yes, it’s a new year, but there will be no new me, I’ll just be better.

Shoulders and Calves

Shoulders

  1. Seated or standing barbell military press –  warm up sets(check out my previous post for the warm up) and then 3 working sets of 9-12 reps
  2. Side lateral raise – 3 working sets 9-12 reps
  3. Bent-over rear delt raise –  3 working sets of 9-12 reps

Calves

  1. Leg press calf raise – 3 sets of 8-10 reps
  2. Donkey calf raise – 3 sets of 8-10 reps

Let me know how you like this. Remember this is about lifting as heavy as you can, therefore have a spotter if you need one, and push yourself.

 

Ruthless Physique Story

From 140 to 165lbs. I’ve always struggled with my weight. I managed to stay consistent at 140 lbs but over the course of 2013-2015, I managed to gain 25lbs. And I’m going to be honest, I kept eating and slowed down on working out. Life happens and I let go. I really didn’t care. I wouldn’t say I’m fat but my body fat % obviously has increased. Looking back at old pictures, I know I am better and can become better. Its never too late to start over. This is me now. I’m posting this, because I’m sure I’m not the only woman that’s struggled like this. And to let them know that its never too late. Its going to take discipline and no excuses to become a better me. I also posted this so y’all can keep accountable. I’ll make sure to post updated photos.If any one wants a one on a one session with me. Let me know. Contact me at ruthlessphysique@live.com or text me 310-343-9430.

New Year’s Resolution

January is just around the corner! Jumpstart the new year by leading a healthier lifestyle. Let me help you lost that unwanted weight, or fat or just start eating healthier!

 

Click here!

UltraMetabolism

Hello! I recently started reading UltraMetabolism by Mark Hyman and it is an eye opening book, everything in it makes so much sense. But I want to tell you a little of my back story before I start talking about the book.

I have been dealing with fluctuating weight since forever. I eat less and less calories and workout more, but that has not worked me for a while. I know better, but hoping one day I would see a significant change I kept doing this. It’s been 4 years and I’ve been so focused in losing weight that I actually gained weight. I have always been at a steady 145 lbs but over the course of 4 years I have put on 10 pounds. I weighed close to 160 once, but I am back down to 150 lbs. Which is okay, I don’t mind weighing a certain weight if I feel good about myself. I was able to lose some weight because I started the 24 Day Challenge with Advocare. But to me it isn’t about the weight loss anymore it’s about just looking great in a bikini. Okay, I kept beating myself up, why am I not where I want to be, it’s been 4 years what the heck is going on! So this book I’m reading is actually opening my eyes up.

A topic that was discussed in the book is how eating less calories and working out more will help you lose weight. Wrong! I believe it because I have been doing it and it is not working! Your body has to have a certain amount of calories in general to function properly, when you throw if off balance it goes into starvation mode, meaning it holds on to anything to keep itself from starving. In the book it states that the minimum amount of calories your body should maintain is your weight x 10. For example, I weight 150 lbs, so I should have a minimum of 1500 calories to maintain balance and not allow my body to go into starvation mode. Therefore if I work out and lose 500 calories, that puts me at 1000 calories for the day, meaning I am missing 500 calories to maintain my body working normally, which in turn throws my body out of whack. I’m basically starving myself with 1000 calories a day, so my body works harder to hold onto what it can. A healthy balance would be eating 2000 to 2200 calories because if I lose 500 calories a day then I’m at 1500 calories which is the amount I need to keep my body from starving itself.  I’m sure you have a read of people who lose 20 lbs and they gain it all back. It’s because they shock their body in the beginning by substantially dropping the calories they eat, eventually though, the body starts catching on and it becomes harder to lose weight or body fat. We’ve all heard the stories and seen them, and people wonder why they’re stuck. This is probably why! Everybody is different though, there is no 100% proof guideline to follow. You just have to learn your body and how it responds to certain foods.

I wanted to tell you all about something else that I found very interesting. I read this from the book, “our obesity rate has tripled since 1960. Interestingly, this date corresponds directly to two major dietary shifts in our culture. As discussed in the last chapter, this was right about the time the concept of a low-fat diet being good started being promoted by the government, food corporations, and the pharmaceutical industry. When the amount of fat in our diet was reduced so dramatically, what do you think it was replaced with? If you guessed high-glycemic-load carbs, you are right. The absence of fat meant that we had to fill that slot in our diets with something. That something was highly processed carbohydrates that are cheap to produce and hence very profitable. This whole issue was reinforced and our intake of these bad carbs soared in the 1990s, when the U.S. government published the original food pyramid, which recommended that high-glycemic-load carbs in the form of bread, rice, and cereal should be the single biggest component of your diet. The consequence? Today two thirds of our population is overweight and obesity will soon overtake smoking as the single greatest cause of death in the country.” It’s all true! I actually got a copy of the food pyramid and it clearly says you should eat 6 to 11 servings of processed carbs, oh and whole grains. Think about it, I kept reading the guidelines to the food pyramid and reinforces the whole low fat diet. “What if I want to lose weight or gain weight?” The response in the food guide is, “the best and simplest way to lose weight is to increase your physical activity and reduce the fat and sugars in your diet. Just try to pick the lowest fat choices in the group” now you tell me how this sounds, to me it’s basically saying drop your fat intake, fat is bad, fat is no good etc. This is in the food guide pyramid. Fat is the culprit throughout the whole guide.

  
 Yes, some fat is bad but not all fat is bad. Your body needs fat, after all it’s  made out of fat! If we are promoting low fat diet, then why have we gotten fatter, makes no sense. Put two and two together, when the low fat trend came along, we got fatter! Why? Because we replaced the fat for processed carbs. Sadly this is what our government promotes. If you want to put things into perspective ask yourself this before you eat something, “will my ancestors have eaten this?” If not there’s your answer.

I will keep posting some more excerpts of the book in the future. Read on, and if you found this article interesting share it and tell your friends. I’m no nutritionist, just a curious person.

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ALL IN 24 DAY CHALLENGE!

Give your body  the jump start it needs to a healthier lifestyle. Whether you’re looking to shed some pounds, gain more energy or feel better overall, the 24 day challenge can get you there.

This is my second time doing the 24 day challenge and not only has it made me feel better about myself but it has helped stay on track in my healthy lifestyle.

24dayTalk to me about starting your challenge. I will provide free coaching, email me at ruthlessphysique@live.com You will also get a virtual assistant that will help you keep on track. Order your 24 Day Challenge today! Order here!

Healthy Snack Ideas

1. Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut).
2. Edamame makes a great high-protein snack (one cup of beans yields 17g of protein!). Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.
3. 1 medium apple, sliced, with 1 tablespoon natural peanut butter
4. Hummus Dippers: Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.
5. Hard-Boiled Eggs: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack.

Endurance Training Effects

1. An increase in the number of capillaries and mitochondria, which means your body will utilize fat and carbohydrates for more energy. The more you have the more you keep burning and capillary density increases more blood is delivered to your muscles.

2. Decrease time to achieve steady state. This means your body have an easier time going back to its resting state. For example after a run how long does it take you to catch your breath and finally breathe normally?

3. Enlarges ventricular volume, which means your stroke volume increases. Higher stroke volume means more blood is being pumped per minute. This is good because your heart’s workload decreases since more blood is being pumped.