Thursday, March 31, 2011

A Funny Thing Happened In Yoga Today...

A funny thing happened in yoga today... Yes, I pulled a Chelle. Total dorkage. :-) So we're in tree pose and I'm good there. No problem. then she tells us to take that bent leg and cross it over the standing thigh, above the knee. Ok. Then bring your hands to heart and begin to lower, like chair pose. Um. Ok. Then, once you're there, take your hands to the floor on either side of your standing foot (yes, you're still on one leg) and curl your toes (of the foot resting across your standing thigh) around your upper arm. Really?? Yeah, really. I actually got this one, and was quite excited until we switched to the other side and as I wrapped my foot around my arm, I got an ab-charlie. OMG! Let's just say I wasn't graceful as I came out of that pose, pushing on my ab trying to get it to relax. By the way, do you know how hard it is to quickly untwist the body you've just pretzelized? 

Oh, but that's not all...

Then as we're doing our final floor moves, we go into boat poseBoat Pose VariationAgain, no problem. I actually like this pose (though I don't always do it with my legs straight). Now, reach up and grab your toes and pull your legs apart (like in happy baby) - but stay balanced. Next, straighten the legs as you press them out to the sides. Hey, I'm game. I get hold of my toes, straighten my legs (ooooh stretch!) and let them open to the sides..... and roll backwards. It was like "Timberrrrrrrr". Down I went. Still holding the pose, though! Giggles throughout the class. I'm not done yet, damnit! I roll back up and re-balance, stretch out again, and... rock backwards... Grrr. Ariel informed me later she's calling this pose "Rock-a-bye Baby". Brat.

Ah Yoga.

Last night I attended my first "Muscle" class. As I rushed from the office after quickly changing into my gym clothes, I drove straight to the gym, parked, ran inside and into the classroom.... no Tabitha. ?? I'm a few minutes early, so maybe she's off doing something. Nope. No Tabitha. After awhile I ask someone if I'm in the right place for Muscle class... yes. Tab's teaching, right? No. Dagnabbit!!! I was at the wrong location! I went to the Shea Mountainside, while Tab was teaching the class at the Bell Rd. Mountainside! Argh!! But, I thought, what the hey, I'm here, I'll take the class. I will only say that I have been very spoiled having Tabitha as my teacher - she's good. Really, really good.

After, I grabbed a sweatshirt and headed to the bowling alley to cheer on the guys, and eat my dinner (chicken wrap). Home again, I ate my last snack (protein bar), to hit my calorie intake and it was time to crash. Wiped out.

Morning came too early today, up at 4:30 so I could have coffee with Bill before he left for Vegas. Then yoga and my subsequent dorkage at 6:30. After work tonight, I'm back in the gym for back/biceps & abs... maybe some cardio. We'll see. Dinner tonight is - drumroll please.... chicken! LOL! But I'm trying a new recipe, and hopefully it'll be yummy :-) I'll also be adding a starchy carb to my dinner (baked sweet potato) as I'm doing Legs at 6am tomorrow and need the carb-fuel. 



Competition Prep Update & a Question about Splenda


Show update... I think we've got this set now. Because of the nature of the Musclemania event (perfect for my 19 year old daughter, but not for my 40 year old shy self), I will be aiming for the August OCB show. This is a more... refined... event. Less "diva", more business. I'm competing in Figure. Ariel will stay in the Musclemania show in September (Bikini division). While we're not necessarily competing in the same show, this is still a "together" journey. This places me at 21 weeks out (starting sunday), and Ariel at 23 weeks.

My diet prep has had me building muscle these last weeks (1800-1900 cal/day with 40% protein, 35% carb, 25% fat). As of Monday, I'll be dropping to 1600 cal/day. Is it bad that I find that a relief? LOL! 1800-1900 cal is a LOT of food for me!

Because I need so much protein, I've been researching ways to utilize my protein powder, especially for my snack 3 option... like puddings (mix protein & water - not so good), mug-muffins (protein powder, egg white, water - just meh, needs fudge, lol)... but the recipes I find on the bodybuilding sites that do look interesting, all have Splenda. Now, as a clean eater, Splenda is on the NO list. It's artificial. Sure it's zero cal and no glycemic impact, but it's not clean. It's simply not a part of my lifestyle. Sure, I could replace with a natural sweetener, but when I'm watching every bite, can I justify adding sugar/sweeteners to my pre-contest food? I know all these bodybuilders (and fitness icons) eat clean, they're very outspoken about it... so what's behind their use of Splenda? I had the opportunity to ask Jamie Eason (fitness girl extraordinaire!) about this.


Question for you, Jamie - Can you share your perspective on Splenda & products like it? I know you eat clean, and a lot of your recipes include Splenda... is it a matter of the end (no added sugar) justifying the means (artificial/chemical product)? Or is there another reason? Thanks for your insight, I really appreciate it! :-)

Hey Chelle! I get this question quite often. There is a difference between eating to be healthy and eating to be lean. Some competitors will choose to eat Splenda over the natural low cal sweeteners because of the carbs that the natural varieties add to their food. Yes, Splenda is a chemical and has been processed but there are not enough studies to show that it is harmful. It's really a personal choice because many feel that with the junk that they have finally eliminated from their diet, it is certainly the lesser of evils. Personally, I no longer compete, so I try and use more of the natural stuff, just out of personal preference but when out and about, I will typically opt for Splenda over other options offered. Hope that answers your question! :)


It does, thank you!! My 19 year old daughter and I are making our foray into the competition world this fall (bikini for her, figure for me), and I can see the benefit a product like Splenda has in a competition diet, but wondered if it was justifiable. I appreciate hearing your viewpoint on it. :-)

Sure thing, Chelle! I love that you and your daughter are both doing it!! That's the coolest!!! I really can't wait to see the results! I hope you'll keep me posted!


So... Jamie certainly gave me something to think about. I in no way have decided to use Splenda, or any other artificial anything, but I like knowing why others have chosen to incorporate it. It helps me form my big picture, and provides more insight when I'm making my own decisions. I thought you guys might be interested in her response, as well.







Today's Cooler

Food today (click on the photo to go to the Cooler Page with all my coolers plus nutrient info!):
Chelle's clean eating cooler contents for Thursday March 31, 2011
Contents
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon, and 1/2 grapefruit.  
Snack 1
-2 hard boiled eggs, 2 whites only and an apple   Lunch -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed asparagus with the other half of my grapefruit and a string cheese  
Snack 2
- 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1/2 cup blackberries   
Dinner
 - (not pictured)6 oz chicken breast with steamed cauliflower/broccoli and 4 oz baked sweet potato topped with 1/2 cup cottage cheese.

Today's numbers: Total intake (including dinner): 1876 calories; 39% protein, 36% carb, 25% fat.

Note: No coolers for Bill & his dad today.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed green beans. Snack 3: protein shake. Approx 1700 cal.




Wednesday, March 30, 2011

Updated Music Playlists - Cardio & Weights

Time to update the iPod!  :-) My new playlists are tested and approved, lol!

If you have iTunes, click on Ping and search my name: Chelle Stafford. You'll see a variety of my playlists. Handy :-)  If you click on this link (http://c.itunes.apple.com/us/profile/id148427643), it will open iTunes on your computer and go directly to my Ping page. You can also go to my Workout Music page to see a ridiculous amount of playlists :-)  http://billandchelle.com/fitness/workout_playlist.html

March Weights playlist: 1 hr
Weight Lifting Music Playlist - March 2011


March Cardio playlist: 1 hour
March 2011 - Cardio workout playlist

Today's Cooler - 1800 calories


Food today...

I'm completely out of my Beverly Ultimate Muscle Provider (protein powder), and had to sub with Jay Robb - blek. My oatmeal was quite the bland bowl this morning. Then, just to add insult to injury, lol, my grapefruit was bad :-(  If you haven't noticed by my daily food... I LOVE me some grapefruit! It's like candy to me. I had to sub a fruit & fiber bar from Trader Joe's (totally clean, btw), but it's just not the same. Hopefully my new protein powder will arrive today, and I'm checking my grapefruit before I leave the house tomorrow! LOL!

NoGii protein barAnyway, here's my cooler today, it shows everything, including dinner, except my NoGii protein bar. These are almost clean. It's hard to find a clean protein bar, but compared to the others, this one is a gem. I don't often use a bar or other meal replacement, as my diet is all about whole foods, but when I need help, this is currently my bar of choice. Dinner (pictured) is a wrap - high fiber, low carb tortilla with mustard, chicken breast (5 oz), spinach, shredded cabbage, sliced peppers and feta cheese (after class I have to head to the bowling alley, so dinner needed to be portable). If you look at my fitday.com numbers, you'll see that I have a whopping 52 grams of fiber today. Know what that means? I'm drinking a boatload of water today! LOL! (remember, you can click on the photo to go to the page with all my coolers, and the fitday nutrition data for each).

Contents
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon, 10 almonds and a Trader Joe's fruit & fiber bar (clean).  
Snack 1 - 
2 hard boiled eggs, 2 whites only and an apple 
Lunch -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed asparagus  
Snack 2 -
 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1/2 cup blackberries   
Dinner
 - 5 oz chicken breast on a low carb/hi fiber tortilla with spinach, cabbage, peppers, mustard and feta. 
Snack 3
 - NoGii protein bar

Today's numbers: Total intake: 1819 calories; 40% protein, 36% carb, 24% fat.
Note: No coolers for Bill & his dad today.

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed green beans. Snack 3: protein shake. Approx 1700 cal.
     



Yesterday's workout - Chest & Triceps


Workout last night... my hubby surprised me and was waiting for me when I arrived at the gym! Yay! I love working out with him, but it's not really mutual, lol. He's not a gym-rat, so it's hard for him to enjoy the time sweating and straining - for me, it's life-blood :-) We did upper body - Chest & Triceps (I'm doing shoulders separate this week with Tab). By the time we left, my triceps were trying to crawl up my arm and onto my back to escape :-)


Here's what I did...

Dumbbell chest press 12 with 15 lb db's (dumbbells), 10 with 20 lb db's, 8 with 22.5 lb db's, 12 with 20 lb db's (no rest between, then straight into the flyes)
Flyes - 3 sets of 12 with 15 lb db's
REST

Straight bar reverse grip pull-downs
- 12 at 30 lbs, 10 at 20 lbs, 8 at 45 lbs, 6 at 50 lbs, 12 at 40 lbs - then straight to a bench for 15 tricep dips.

REST

Cable crossovers
- 12 at 20 lbs, 10 at 25 lbs, 8 at 30 lbs, 12 at 20 lbs then straight to a bench for my Dumbbell pullovers

Dumbbell pullovers - 12 with 15 lb, 10 with 20 lb, 8 with 30 lb, 12 with 20 lb


DONE!! My muscles were whimpering.   :-)

Tonight I have a new class to try. Tab is teaching a Muscle class, I have a feeling I will be feeling that one! :-) 







Incredible Clean Granola Recipe





Clean granola recipe! I finally got the recipe up for the absolutely incredible granola our family has been enjoying :-) When I attended the Arnold Sports Festival, Tracey (my roomie and fellow forum member over at ToscaReno.proboards.com) gave me a jar of her homemade granola... positively addicting! After wrangling the recipe from her :-) I have been making it at home ever since. It's got a great protein boost from protein powder, and I love to add it to my plain greek yogurt. My whole family loves it! I even had to make a double recipe this week! Yum!

     

Tuesday, March 29, 2011

Clean Eating on the Go & Today's Cooler...


I took Bethany to the doctor today for a sports physical, and realizing it would be snack time during the appt, I took my cooler with me. Before going into the building, I pulled out a baggie of chicken and an apple and tossed them in my purse. Bethany was cracking up, and I said, "hey, when it's time to eat, it's time to eat". She responded, "I know mom, but really? How many other people can say they have chicken in their purse?" Ok, she has a point. Lol!

Back at the office, I'm ready for lunch :-) so I'll give you a quick view of food today, then I've gotta heat stuff up and get back to work...  (fyi, you can click on the photo to go to the cooler page with the nutrition ratios)
Contents
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit 
Snack 1
2 hard boiled eggs, 2 whites only and an apple  
Lunch -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed Zucchini & Yellow Squash & 1 tbsp coconut oil, with the other half of my grapefruit 
Snack 2
- 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1/2 cup blackberries   
Dinner
 - (not pictured) 5 oz chicken breast with 2 cups steamed green beans. 
Snack 3
 - (not pictured)  NoGii protein bar

Today's numbers: Total intake: 1913 calories; 39% protein, 36% carb, 26% fat.

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, strawberries & a serving of granola (clean, homemade).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: 5 oz chicken breast with 2 cups steamed green beans. Snack 3: protein shake. Approx 1700 cal.
     

Bitch Creek BeerWhen I did my grocery shopping on Sunday, I came across a display and simply couldn't resist getting one of these. And it's a good thing I only got one, because it wasn't very tasty, but the bottle was totally worth it, lol! I meant to post this yesterday, but forgot.

Next up... driving a rental... can I just say that the Camry is very different from my Hyundai? Lol. While it handles great and has power, I really miss my wheels (or Romper II as the kids call it). The gal at Hertz was fabulous and helped me work out the tangles with the other insurance company, to get me out of a compact (what???) and into a properly sized vehicle. Seriously though, I can't wait to get my car back (they're fixing the damage from the 2 incidents - neither of which was my fault, let me point out! Really!!).


Amanda Latona Takes 1st Place!

Woohoo! Amanda Latona, first place Bikini March 2011Amanda Latona took 1st in the Musclecontest Pro Bikini Championship! It's her 3rd pro win  :-) 


You might remember that I had the opportunity to meet her at The Arnold in March. She is truly as beautiful inside as out. She's long been one of my physique role-models, and is well-deserving of her win.


She scored straight 1's across the scorecard! A unanimous win!





You can catch her BSN blog here:  http://www.bsnonline.net/blog/amanda_latona.html


or her Muscle & Fitness Hers blog here: http://www.muscleandfitnesshers.com/blogs/amanda-latona/world-amanda

Monday, March 28, 2011

Sunday Food Prep & Today's Food plus Training Update


Sunday Food Prep done :-) My protein powder should arrive soon (good thing because I'm now out!). Other proteins for the week are Chicken, Ground Beef (lean, for tacos/taco salad), hard boiled eggs, Greek yogurt, cottage cheese. Grains: brown rice. Veggies: Zucchini & yellow squash, broccoli & cauliflower, asparagus, green beans and my salad stuff: spinach, cabbage, peppers, carrots, onion.  Fruit: apples, grapefruit, pineapple, cantaloupe, strawberries, bananas & blackberries. Fats: string cheese, oils.

Family menu:
Sunday (last night): Bacon burgers with sweet potato fries (yes, they're both clean!)
Monday: Taco Salad (lean ground beef seasoned w/MrsDash Southwest Chipotle & canned tomatoes & chilies over shredded lettuce for the family, cabbage & spinach for me & Ariel, drizzled with greek yogurt & sriracha sauce).
Tuesday: Balsamic glazed chicken with baked zucchini
Wednesday: Wraps (bowling night & the kids are with their grandparents)
Thursday: Cheese stuffed chicken (from Oxygen magazine) with steamed broccoli & cauliflower and baked sweet potato.
Friday: Oven bbq chicken with steamed green beans and potatoes
Saturday: leftovers
Sunday - Bill's birthday dinner! Enchilasagna & Salad.

Food for Ariel and I... grilled chicken breast, brown rice, steamer veggies, cottage cheese & pineapple for her, greek yogurt & granola for me, apples... the usual cooler foods.

The plan... Ariel will be kicking it up a few notches this week. Her training intensity will be high, and she's currently at 1600-1700 calories/day... that might go up to 1800 by week's end. My calories remain at 1800/day, and one change made to my training this week is to pull shoulders out of the chest/tricep workout and do them on their own. 

Here's my plan:
Monday: Total Body Conditioning Class (pm)
Tuesday: Yoga (am)  Lifting: Chest/Triceps (pm)
Wednesday: Muscle Class (pm) & Cardio if time
Thursday: Yoga (am)  Lifting: Back/Biceps/Abs
Friday: Legs & Cardio if my knee can handle it
Saturday: Cardio then Shoulders
Sunday: Rest (maybe light cardio)

Ariel is still doing fantastic with her total lifestyle change. She's sticking to the food plan and training routine, and she's already displaying nice toning. The first week, she lost 5 lbs, which while we know it's mostly water weight, was a little frustrating. We'll weigh in & do the measurements and such to see where she's at now, but she's looking good. We've got a lot of muscle to pack onto her.

Ok... that's the update so far! :-) 

Here's today's food:
Contents
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit 
Snack 1 - 
4 oz beef with 1/2 slice each cheddar (medium) and swiss and an apple   
Lunch
 -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed Zucchini & Yellow Squash with the other half of my grapefruit 
Snack 2 -
 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 24 almonds   
Dinner
 - 6 oz lean ground beef, 3 cups shredded spinach & cabbage with 1/2 cup plain greek yogurt & sriracha sauce & 1 oz feta.  

Today's numbers: Total intake: 1781 calories; 40% protein, 33% carb, 27% fat.

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, strawberries & a serving of granola (clean, homemade).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: Taco salad - 6 oz ground lean beef over spinach & lettuce w/greek yogurt drizzled on top. Snack 3: protein shake. Approx 1700 cal.

Happy Monday!


Sunday, March 27, 2011

It's Sunday!

Woohoo! :-)
Yesterday Tab and I were able to get together and have some girl-time. We had lunch at an AWESOME restaurant (Culinary Dropout) across from Scottsdale Fashion Square, and while the food was truly great, it was the dessert that tipped it over into absolute awesomeness... salted caramel custard. OMG! Each bite was a little bit of heaven! That, my friends, is what a treat is all about :-)  We even skipped our usual Godiva at the mall (you know it was something special when I pass on Godiva!).  As we were leaving, I was calculating how many times I can enjoy that particular treat before I knuckle down in my pre-contest food! LOL!
In the evening,  Bill, Ariel, her friend Sam and I all hit the gym. It was back, biceps and shoulders for them, cardio for me. I walked them through the routine, oversaw most of it (form, form, form!), then dashed off to hit the elliptical. I did 20 minutes of medium intensity intervals (love my current cardio playlist!), then the stairmaster was calling my name. I debated (for most of my 20 minutes on the elliptical, lol), and finally gave in. I haven't been on the stairmaster since well before my knee surgery in December. It was one of the first things I had to cut when my knee became so bad. Post-surgery, I was warned to stay off it for "awhile", preferably months. I've been really good about following doctor's orders (this time, lol), but I have really missed my stair-monster. My rear end has really missed my stair-monster!
So after my 20 minutes, I headed over. Stared at the machine, continuing my internal debate... am I ready? Is my knee/quad strong enough? Will this set me back? Finally I climbed up and turned it on. The first few minutes were a challenge, had to find my stride, one that balanced the weight so my knee wasn't hit with undue stress. At the five minute mark I felt fantastic! I allowed myself 5 more minutes then forced myself off. I'm prone to take a good thing and overdo it, lol. Today, my knee feels great! Success! I will be working the stairmaster back into my cardio rotation, in small increments. Yay!!  And yes, being the uber-dork that I am, I did indeed do a little happy dance on the machine - dangerous, I know, considering my lack of coordination, but so warranted! :-)
Today I'm hip deep in food prep. I knew I ate a lot of chicken, but with Ariel (and now Bethany) eating clean and on training-plan, we're going through a ton of chicken! And eggs, and protein powder! Lol! I love it!
I'm off to shop!
Happy Sunday!

Friday, March 25, 2011

Grace and Peace to Tosca Reno, Robert Kennedy and their family

If you follow Tosca Reno's blog, you know that she and Robert Kennedy lost their son Braden yesterday. You might remember, if you're an Oxygen Magazine reader, that Tosca introduced us to Braden a few months ago in her column, Raise the Bar. Braden was a very special young man who was incredibly loved by his family. His loss is a devastation no parent should have to endure. My heart goes out to their family in their grief. According to your beliefs, please say a prayer, light a candle, wing some thoughts, put it out to the universe for peace and grace to a family who gives so much to so many.
http://toscareno.blogspot.com/2011/03/for-braden.html

Welcome the Weekend!

It's here... the weekend. Time to rest, take a deep breath, relax... oh, no, my bad... it's time to cram in as much as I can into a few short days! LOL!

Today was leg day. It was a doozy! We (Tabitha and I) made some tweaks to my regular routine, as we need to build me a butt. Haha! After turning me round and round and examining me, Tab says I have great quads (yay!) but a pancake for an ass. ROFL! Yep, she's right. The drastic reduction in my regular activities (particularly the stairmaster) prior to surgery, and then recovery and rehab have left my shelf resembling a soggy muffin. Not what I want to take onto the stage in the Fall. The good news is that my glutes & hamstrings do respond fairly quickly, the challenge is that I've never taken them where I'll be headed now. Serious muscle building and shaping is underway. My fear wants to take over and say it'll never happen, that with my limitations (knee/quad) I can't get where I need to be. But, I have to keep shutting it out. I don't know if I can reach my goal, but I know I'm going to give it my all. I'm leaving nothing on the table.

That said... I'm so sore! Woohoo! Bill and I went out for date-night tonight and as we were walking into the restaurant, my glutes were spasming! Hahaha! Crazy!

Tomorrow, hopefully, Ariel and I will be taking our "before" photos and measurements. Scheduling is a challenge, getting all three of us in the same place for more than 10 minutes is difficult right now, but the plan is to get that info documented. I still haven't decided if I'm going to post those pics. I'm squeamish about bathing suits to begin with, and never wear a true bikini unless I'm in the absolute privacy of my backyard and NO ONE is home. Posting a pic like that is supremely scary. I've reached a point in my journey where I'm pleased with where my body is at, and yes I'm aiming for better, but there's no way I'd put on a bikini - no way, no how. My tummy area is.... ewww!  LOL! I guess we'll see how much courage I have after the pics are taken.

We've also had some discussion on the division I'll be competing in. Turns out, this organization treats Fitness Model like a diva-show, among other things... not what I'm looking for. I'm considering Figure.

My amazing hubby is so supportive. He's thrilled that Ariel and I are doing this together, he's thrilled to see her take to something that requires such discipline and dedication, and he's thrilled for me individually to pursue further growth and reach new goals. He's been so encouraging and tolerant... even when I make him sit and look at endless internet pages of bikini and model contestants, and he quietly suffers countless pages of magazine spreads of skimpily clad covergirls (Amanda Latona looks amazing in this month's Flex!). Yes, he is so patient and selfless.  :-D  Seriously, though, he's been a rock, and I'm so grateful for him and his incredible faith in me.

So... on to food. Today was low-cal :-(  I did fuel properly before and after my workout, and stayed hydrated, but missed both snacks. Dinner, my treat meal, definitely brought me up calorie-wise, lol. I splurged and got a relleno with my taco. Though I scraped off the breading, I ate every bite of chili, cheese & tenderloin. With no guilt. :-)  Tomorrow I'll be back on track, and if the knee cooperates, get in a cardio session.

Right now, Bill and I are chilling on the patio with decaf coffee (mine is black)and enjoying a beautiful Spring Arizona evening. It's a nice way to end the day. Here's another... quick teaser - guess who's going to be featured in Oxygen magazine this summer?
:-)

Thursday, March 24, 2011

1800 calories (including dinner)


Well, no cardio last night. My knee has really been hurting (after wracking my brain as to how I could possible have injured it, Tab pointed out the weather changes we've had and I went "duh!"... the surgery fixed my knee for sure, but it didn't get rid of the arthritis! I'm having a flareup. Oy!) so anyway, I chose to rest it. Ariel and I did yoga this morning, and this evening I'll be doing Back/Biceps/Abs, and hopefully cardio afterwards. Tomorrow is legs (and hopefully cardio). Saturday is Ariel's back/biceps/abs day, and Sunday will be her legs day.

Food is straight down the line fully on-track. Including dinner (not pictures) I'm at 1806 calories with 39% protein, 31% carb, and 30% fat.
Chelle's clean eating cooler for Thursday, March 24, 2011
Contents
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit 
Snack 1
5 oz chicken breast with apple & 2 string cheese   
Lunch
 -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed asparagus with the other half of my grapefruit 
Snack 2 -
 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 12 almonds   
Dinner
 - 5 oz grilled chicken, 2 cups steamed spinach with 1 tbsp olive oil.  

Wednesday, March 23, 2011

Food Today - On the mark!


Workout went well last night. Ariel is really sore today :-D Bill went with us, as he's learning her routines so that I can be freed up a bit schedule-wise. I upped my weights in parts of my routine, so I'm sore today too, lol!

Food... all in place and on track. Tonight is bowling, so after the gym, I'll be cleaning up then taking my cooler along to the bowling alley. I've got a wrap (chicken breast, spinach, cabbage & feta) that will be my dinner, and it's all ready to go. Today's calories including dinner and a post-dinner snack, hit the mark at 1795 calories with 41% from protein, 31% from carbs, and 28% from fat.
Chelle's clean eating cooler - Wed., Mar 23, 20111
Contents
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit 
Snack 1
2 hard boiled eggs + 2 whites   
Lunch
 -   5 oz chicken breast, 1/2 cup brown rice, 1.5 cup steamed zucchini with the other half of my grapefruit 
Snack 2 -
 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 12 almonds   
Dinner
 - Wrap (bowling night): 6 oz grilled chicken, 1 cup spinach, 1 cup shredded cabbage, & feta.
Snack 3 
- protein pudding (protein powder mixed with water) with almost a 1/2 cup blueberries.  

**Ignore the banana in the pic, I ended up cutting it from today's menu**

Note 2: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, banana, string cheese, and a fruit/veggie fiber bar from Trader Joe's - totally clean! 
     



Tuesday, March 22, 2011

Today's food - 1666 calories


Shiloh's home! :-D  New York was fabulous and she came home exhausted, lol!
Class last night (total body conditioning) was BRUTAL! Awesome! :-) I know, I'm sick. 6:30 this morning found Ariel and I in yoga, another amazing class. Tonight we're hitting the gym for upper body. Chest, Triceps and Shoulders. After, I'll do cardio, but she won't (she doesn't need it yet). Then dinner is Taco Salad :-) Yum! 

Food today is on the low end of calories again (I need to be closer to 1800, and I'm only at 1666) but my ratios are nearly spot-on. My goal is 40% protein, 30% carb, 30% fat and today I'm at (including dinner) 38% protein, 31% carb, and 30% fat.
Chelle's Eat Clean Cooler, Tuesday, March 22, 2011
Contents
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit
Snack 12 hard boiled eggs + 2 whites & a tiny cucumber 
Lunch -   5 oz chicken breast, 1/2 cup brown rice, 1.5 cup steamed zucchini with the other half of my grapefruit 
Snack 2 -
 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1 serving almonds   
Dinner
 - Taco Salad: 6 oz ground beef (taco seasoned, lean) & 2 cups cabbage/spinach drizzled with 1/4 cup 2% Chobani mixed with sriracha sauce.    I've got that little banana & avocado there just in case, but looks like I won't need them.

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, banana, string cheese, and a fruit/veggie fiber bar from Trader Joe's - totally clean!  



     

Monday, March 21, 2011

Show Update & Prep, Sunday Food Prep, and Today's Cooler Contents


Happy Birthday, Tabitha!!!! Wooohoo!!!!

Other celebratory business today... Shiloh returns from New York! :-D  Her flight arrives around 7:15 this evening, so I'm hitting Total Body Conditioning from 5:30 - 6:30, then flyin' home to grab Bill and off to the airport we go! Bethany is going to class with me tonight, Ariel can't as she's working, but she'll be doing Yoga with me in the morning, then Chest/Triceps/Shoulders in the evening.

We had to switch shows.. the August show we were planning on cut the Bikini division, so we've moved over to the  Musclemania show in September (the 10th). It gives us a couple more weeks. My prep right now is simply increasing calories and doing my regular routine (weights 3x/week, cardio 2-3x/week, yoga 2x/week, Total Body Conditioning 1x/week). Once we hit 16 weeks out we make major changes, but for now I'm just focusing on gaining strength, particularly in my lower body.

For Ariel, prep is also about conditioning right now. She has no real weight lifting experience, and she's underweight, so we're focusing on building up her strength and calorie intake. She's doing fantastic with her food and workouts. She's discovered that consuming 3,000 calories of junk food is a LOT less food than 1600 calories of clean food. Lol! Her previous food-lifestyle consisted of fast-food which is high calorie, but low nutrient. It's been eye-opening for her. When I asked her what was something new that she ate this last week that she really liked, top of the list was my oatmeal/protein powder mix :-)  Lol!
Chelle's new cooler! Yay!

Bill is really excited for both of us, and the rest of the family is super supportive too, so it makes it easier for us to be excited. 

I finally replaced my broken cooler! Yay! Picked up a handy little soft Coleman that is the perfect size for me (plus it's really cool colors, lol!). And, best part, it was only $8!! Score!

Food today is a bit under my caloric goal, but it's all within my ratios. Currently, during this phase, my goal is to have 40% protein, 30% carb, and 30% fat from 1600 - 1800 calories.

Here's today's cooler contents... you'll note an avocado and bag of almonds - I may or may not use those to increase my calories, we'll see.
Chelle's clean eating cooler - Monday, March 21, 2011
Breakfast -   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit 
Snack 1
2 hard boiled eggs + 2 whites & an apple  
Lunch
 -   5 oz chicken breast, 1/2 cup brown rice/quinoa blend, 1.5 cup steamed zucchini with the other half of my grapefruit
Snack 2 - 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & a small cucumber   
Dinner
 - 5 oz grilled chicken breast & steamed broccoli (family is having spaghetti & meatballs w/garlic bread)

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, and a fruit/veggie fiber bar from Trader Joe's - totally clean!  

My Sunday food prep was completed and we're ready to face the week. Proteins: grilled chicken breast, hard boiled eggs, greek yogurt (2%), protein powder sliced grilled London Broil, taco meat (ground beef, lean, with seasonings, tomatoes & chilies), burgers, cottage cheese (4%).  Veggies: sweet potatoes, Yukon potatoes, broccoli, zucchini, green beans, asparagus, cucumbers, colored peppers, salad bag, green leaf lettuce, shredded cabbage, baby spinach. Fruit: grapefruit, apples, cantaloupe, blueberries, pineapple. Grains: Oatmeal, Granola (homemade), Quinoa pasta, brown rice, quinoa. Fats: almonds, avocado, flavored olive oils, coconut oil, feta, sliced swiss cheese, string cheese, ground flax, and the yolks from the eggs.

Family meals this week are...
Sunday (3/20): Baked chicken w/honey glaze, smashed sweet potatoes

Monday: Spaghetti (quinoa pasta) & meatballs w/homemade marinara, salad & garlic bread.
Tuesday: Cheese stuffed chicken (oxygen mag, mar 2011) w/steamed broccoli & baked sweet potato
Wednesday: Bowling night, so I'll be having a wrap, while everyone else has leftovers
Thursday: Chicken Bites (Eat Clean Family book) & baked potatoes with steamed green beans
Friday: Bacon Burgers with salad
Saturday: Chicken Florentine (Clean Eating Quick & Easy cookbook) with salad.

And on that note... it's time for lunch! :-)




Thursday, March 17, 2011

Today's clean eats :-)


Last night we took Shiloh to the airport. She arrived in New York at 2:15 am our time, lol- 
Shiloh & Olivia - Off to New York!and of course the kids didn't sleep on the plane. She and her bff Olivia were goofin off, showing their grumpy faces because I had the camera, lol. 
Bill, Shiloh & Chelle
 
 
 
 
 
Then Shiloh tried her "aren't I a sweetie" face - I think she was just anxious that I put the camera away.


This morning began, well, I was going to say bright and early, but we still don't have sunshine that early, lol. 6:30 am was yoga, and Ariel went with me. She's doing really well with the total change of food lifestyle, and sticking to her workouts. Very cool.

Tonight I'm heading back to the gym for back, biceps, abs and some light cardio, then tomorrow is leg day (scary!).

My food is all on track, and since Ariel is eating almost identical to me, so is hers. Here's my cooler today...
Chelle's clean eating cooler for Thursday, Mar 17, 2011
Contents
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit 
Snack 1 - 
4 oz chicken breast with 1/4 cup sliced peppers & 2 string cheese  
Lunch
 -   4 oz chicken breast, 1/2 cup brown rice/quinoa blend, 1.5 cup steamed broccoli with the other half of my grapefruit 
Snack 2 -
 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 1 small banana   
Dinner
 - Beef stew (from Clean Eating Quick & Easy Meals bookazine) - the family gets whole grain bread with theirs.

Note: my fitday doesn't include dinner, as I don't have the nutritional data with me, but I'll be ending my day right around my goal of 1600 calories and 37% protein, 33% carb, and 25% fat.

Note 2: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, banana, string cheese, and a fruit/veggie fiber bar from Trader Joe's - totally clean!  

Some of you have noticed the size of my lunches... yes, that's my largest meal of the day and generally proceeds my most strenuous exercise by a few hours. My standard dinner is post-workout and consists of lean protein & steamed veggies, around the same size as breakfast.