Wednesday, November 7, 2012

the BEST Vi SHAKES EVER!

Coffee Mocha Vi-Latte
* 2 scoops of Visalus Shake mix
* 1 1/2 cup of almond milk (unsweetened)
* 1 tsp instant coffee
* 1 tsp Folgers Cappuccino
* 1 tsp (natural unsweetened) Cocoa
* 1 tsp Vanilla Extract
blend and pour over ice.


Sex on the Beach!




Apple Pie Vi Shake
 * 8 oz. Almond milk (unsweetened)
* 2 scoops Visalus shake mix,
*  3 Tbsp. unsweetened apple sauce,
* 1 tsp. cinnamon,
* 1/2 tsp. vanilla extract (optional)
*  4 ice cubes.
 Blend well in blender.



Banana Cream Vi-Smoothie 
* 8 0z. Almond Milk (unsweetened)
*1/2 banana
*2 scoops Visalus shake mix
* 4 ice cubes.
Blend well in blender



BUTTERFINGER (personal fave)
* 8 oz (unsweetened) Almond Milk
* 2 scoops of Visalus Shake Mix
* 2 tsbp of Sugar Free Butterscotch pudding mix
* 2 tsbp PB2 instead or Natural Peanut Butter
* 4 ice cubes
Blend well & taste the magic :)




Dreamy Pineapple Orange Vi- Smoothie
* 8 oz. (50 calorie) Orange juice
* 2 scoops of Visalus Shake Mix
* 1/2 cup frozen pineapple
* 6 ice cubes
Blend well :)



Chocolate Covered Strawberries Vi-Shake
* 8 oz. Almond Milk (unsweetened)
* 2 scoops Visalus Shake Mix
* 5 strawberries (raw or frozen)
* 1 chocolate Vi flavor pack or 1 tsbp sugar free choc syrup
* 4 ice cubes. 
Blend well :)



Chocolate Peanut Butter Cup Vi- Shake
* 8 oz. Almond Milk (unsweetened)
* 2 scoops Visalus Shake Mix
* 2 tbsp Natural Peanut Butter or PB2
* 1 tbsp Sugar Free chocolate syrup
* 4 ice cubes



Pina Colada Vi-Shake
* 6 oz. Almond Milk (unsweetened)
* 2 scoops Visalus Shake Mix
* 2 tbsp sugar free Vanilla pudding mix
*1/4 c. frozen or canned pineapple
*dash Coconut flavoring
* 4 ice cubes
Blend well in blender.



Green Monster (sounds scary, but tastes amazing!)
* 8 oz. Almond Milk (unsweetened)
* 2 scoops Visalus Shake Mix
* 2 tbsp Natural Peanut Butter or PB2
* 1 tbsp Sugar Free choc syrup
* 1/2 banana
* 1 cup SPINACH (so good for your body!)
* 4 ice cubes
Blend and enjoy this tasty green shake!







Sunday, October 28, 2012

My Transformation story

 
Here it goes. I finally decided to tell my transformation story.
 
Living in the Midwest, it’s not easy to fit into society as a “fitness freak.” People seem all too comfortable with a tall boy in hand paired with fast food for dinner which appears to be a totally normal way to live. I on the other hand, lead a fitness LIFESTYLE as a certified personal trainer, a bikini competitor, && a ring girl in the lovely Midwest. I started my journey to a fit lifestyle back in 2009. I graduated high school in 2008 weighing a measly 105 lbs (shown below).
 
 
I was nothing but….skinny. I had nothing to me. Wearing size 0 jeans that hung from my hips, I felt especially unattractive. Well then college hit, and that meant getting my own place and making my own rules! That included, partying every night, eating one huge unhealthy meal a day, and finding every excuse to not live an active lifestyle. I guess you could say that I got caught up in life. I didn’t even realize that I had gained so much weight until one day someone mentioned that I was “thick.” That word got the best of me. I stepped on a scale and that was all I needed. It read 140 pounds. I was devastated.
(went from 105 lbs to 140 lbs ^ )
 
 I decided to eat clean and live an active lifestyle from that day forward.  It was a long, hard, SLOW process. But I knew that it was important for me to get HEALTHY. I worked out 4-6 times a week, stopped drinking so much (emtpy calories!!), and started my reasearch on food. I taught myself how to properly FUEL my body with the right foods.
 && Here I am now, 120 pounds of LEAN MUSCLE.
 
 
My personal transformation has helped me understand that fitness goals are achievable, and it makes me want to educate and help others reach their fitness goals. Diets are too often used as “fads” for a temporary goal and temporary results. I live by the motto that --->  fitness is a LIFESTYLE.
if you want me to help guide you in the right direction, just ask :)

Monday, September 24, 2012

GuiltLess Pre-Contest Recipes :)


GuiltLess Cheesecake:
1 cup plain greek yogurt
1 scoop vanilla protein powder

1 graham cracker, crushed
2 strawberries

Directions
mix the yogurt & protein powder until blended, then continue to mix until smooth.
Divide crumbs between 2 small bowls, savng 1 Tbsp of graham crumbs for topping.
Split into two bowls, Top with reserved crumbs.
Cover and refrigerate 2 hours.*
Serve with Strawberry as garnish.
*Notes:  The 2 hour chilling time is required to allow the powder and yogurt to blend, eliminating the “gritty” texture. Try different flavors of protein powder!

Nutrition 
Per serving: 198 calories, 23 g protein, 18 g carbs, 3 g fat



Kale Chips:
Tear Kale into bite size pieces.
Sprinkle with Olive Oil && Mrs. Dash Seasoning or Garlic Salt
Bake at 350 until lightly brown (8-12 minutes)



Frosted Protein Banana-Doodles 
Dry Ingredients:
3 scoops vanilla protein powder 
½ cup sifted coconut flour
1 Tablespoon ground cinnamon
1 Tablespoon baking soda
¼ teaspoon sea-salt && 2 packets Stevia 

Wet Ingredients:
4 egg whites (or 1 cup liquid egg whites) 1 cup mashed banana
¼ to ½ cup unsweetened vanilla almond milk


DIRECTIONS:
1. Preheat oven to 350. Line baking sheet with foil & spray with oil 
. Whisk dry ingredients in a large bowl until well blended.
3. In a medium bowl, beat egg whites until fluffy. Slowly add mashed banana.
4. Stir the egg white/banana mixture into dry ingredients, then add almond milk until moistened all the way through.
5. Separate into 6 balls, and place on foil lined & sprayed baking sheet. Flatten slightly so they look like large cookies.
6. Bake 22-25 minutes or until tops are golden and knife inserted in center comes out clean.


FROSTING
INGREDIENTS:
3 scoops vanilla protein powder (*my protein powder's scoop = 1/3 cup) 2 packets Stevia
½ teaspoon pure vanilla extract
1 Tablespoon butter (unsalted), softened
¼ cup unsweetened vanilla almond milk

DIRECTIONS:
1. Stir together until mixture resembles frosting. Spread over the six Banana-doodles.
2. Store in airtight container in refrigerator for up to 4 days.

OPTIONS: Add  ground flax seed. To reduce calories, carbs & sugars, omit banana and replace with  (1/4 cup) unsweetened applesauce, and increase cinnamon to 2 Tablespoons.


Protein Powder / Ziploc Ice Cream

Directions:
Put ice in a large ziploc (about half full), add 1/2 cup table salt (don't waste your sea-salt for this, use the crappy iodized stuff). The salt makes the ice colder (just like in an ice cream maker).


Blend together:
1 cup unsweetened almond milk (I used vanilla unsweetened)
1.5 scoop protein powder (I've used both vanilla & chocolate, either works great)

OPTIONAL: 1-2 Tbsp of coconut butter (BUTTER, not oil - coconut butter is the ground flesh of the coconut - it is NOT solid oil)

Pour the mixture into a smaller ziploc, seal, then place the bag inside the larger bag. Seal. Wearing oven mitts (Thanks for that tip too, Jamie Eason!), shake the bag vigorously until the inner bag is frozen... you can do "soft-serve" or "hard"... whatever you like. It takes about 5 minutes for the ice cream to go "hard".


Variations... Use any nut/seed butter in place of the coconut butter. Add cinnamon! Add a sweetener (honey, agave, maple) if your diet allows for it. Omit the nut/seed butter... put in whatever you want! You can even add fruit to your blender, if your diet allows! You can also adjust the amount of protein powder and almond milk to best suit your dietary needs.


DREAMSICLE (orange/vanilla): 1 scoop vanilla protein, 1 tsp vanilla extract (pure), 1/4 tsp orange extract, 1 c almond milk (vanilla, unsweetened). Blend together, then pour into baggie & prepare as above.   
Calories: 182; protein: 21 g; carbs: 7g; fat: 7g; sodium: 350 mg; sugars 2g; fiber 2g.

____________________Flavors____________________
CHOCOLATE PEANUT BUTTER
1 scoop chocolate protein powder
1 cup unsweetened chocolate almond milk
1 Tbsp natural peanut butter.  
Blend well, then pour into sandwich size ziploc and prepare as above.
MINT CHOCOLATE (CHIP)
1 scoop chocolate protein powder
1 cup unsweetened chocolate almond milk
1/4 tsp mint extract
Blend well, then pour into sandwich size ziploc and prepare as above.
MOCHA
1 scoop chocolate or vanilla protein powder
1 cup unsweetened almond milk - vanilla or chocolate
1 tsp decaf instant coffee crystals.
Blend well, then pour into sandwich size ziploc and prepare as above.
STRAWBERRY
1 cup frozen strawberries (can use fresh)
1 scoop vanilla protein powder
1 cup vanilla unsweetened almond milk
1/2 tsp vanilla (optional)
_____Blend well, then pour into sandwich size ziploc and prepare as above.____
 


Anna’s Baked Apple Pie Oatmeal
Ingredients (serves 1):
1/3 cup oats
1/2 cup unsweetened almond milk (or soy, rice, coconut or other milk of choice)
1/3 scoop vanilla protein powder (about 1.5 tbsp)
1/4 tsp cinnamon
1 tsp vanilla
1/2 apple, diced
2 tbsp unsweetened applesauce
1 egg white (2 tbsp)
1 pinch salt
Stevia if needed (I didn’t use any)
More milk for serving (optional)

DIRECTIONS:
1. Mix all ingredients together and pour into a greased baking dish.
2. Bake at 350 F for 30 minutes. Eat straight from the dish or serve as per my suggestion in the image above and below. Enjoy!
Note: You can microwave the cinnamon with the diced apple before combining it if you like your apple extra soft. Or just dice your apples extra small so they cook really well!


Carrot Cake Protein Bars
Calories: 94
Fats: 1.25 grams
Carbs: 10 grams
Protein: 10 grams

Ingredients:
  • 1 cup oat flour
  • 2 scoops vanilla whey protein
  • 2 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/8 tsp nutmeg
  • 4 egg whites
  • 3/4 cup Splenda, Truvia, or Ideal
  • 8 oz baby food carrots
  • 4 oz water
Directions:
1.       Preheat oven to 350 degrees.
2.       Mix flour, protein, cinnamon, allspice, nutmeg, baking soda & salt together in a bowl.
3.       Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.
4.       Add wet ingredients to dry ingredients and mix together.
5.       Spray glass pyrex dish with non-stick butter spray.
6.       Pour ingredients into dish.
7.       Bake 20-30 minutes.
Makes 16 squares, 2 squares per serving.

Sunday, September 23, 2012

RECIPES FOR RESULTS __

aha! Finally a blog specifically for 
HEALTHY, enjoyable recipes! 
ready, set, INDULGE :)


Strawberry Cheesecake Protein Shake!
1/2 cup 1% Milk or Almond Milk 
1/2 cup plain greek yogurt
1-2 packets of Splenda/Truvia
1/2 tsp. Vanilla or Almond extract (optional) 
3/4 cup raw Strawberries (or frozen unsweetened)
Ice to blend  :)

Peanut Butter Banana Wrap!
1 low carb tortilla wrap
1 small banana
2 tbsp of all Natural Peanut Butter

Green Monster Protein Shake!
½ cup Honey Greek Yogurt
1 cup raw spinach
2 tbsp Natural PB
2 TBSP sugar free chocolate pudding mix
1/2 banana
Water or almond milk
Ice to blend

Protein Veggie Dip!
Plain Greek Yogurt
2 TBSP Hidden Valley Salsa Ranch Mix
(mix together and it tastes better than any dip I’ve ever tried!
Also, use in place of sour cream J)



Thursday, August 9, 2012

the "100 Workout"

This is not my workout, just one that I am very fond of, && figured I would post
 this workout in case your having one of those blah, i-dont-know-what-to-do days! 


100 Workout:
100 jumping jacks
90 crunches
80 body squats
70 leg lifts
 (there are different variations, here is the one I use)


60 jumping jacks
50 crunches
40 body squats
30 leg lifts
20 mountain climbers
10 minute run

Overal goal is for time. So time yourself, && next time you
do the 100 workout, try to improve from the last time.

post your times or overall feeling about this workout :)

Celeste Jo, xoxo

Monday, August 6, 2012

Motivation to HABIT



Feel like its hard to get motivated?


Trust me, I agree! They say, on average, it takes roughly 28 days for an action to form into a habit. Thats it??? Only 28 days? Well now we know what to do to make fitness a LIFESTYLE habit! Follow my 6 steps to help you turn motivation into a HABIT!

1. Make a plan of action! 
Pick a date (preferably a close one) and MAKE yourself workout
  && eat clean consistently for 28 days.

2. Set a goal.
* by setting goals, it motivates us to want to get to that specific goal!
* i.e. "I want to lose 8 lbs in these next 30 days!" --> something reasonable people!


3. make this new HEALTHY LIFESTYLE a PRIORITY.
* you must plan ahead!
 __ Set a time to workout the day before. That way, there is no excuses. 
You must get your gym seshhh in.
__ plan your meals ahead of time. Pack an apple and a protein/meal replacement mix to
 go if necessary. That way there is no excuse to stop and eat fast food. 



4. Tricks to finding MOTIVATION
Everyone has their own tricks to staying motivated. here my ways:
* surround yourself with positive, like- minded people
* download an intense music playlist  --> click here for my playlist :)
* look up motivating icons/quotes && LIVE by them
* WORKOUT PARTNER! find one if you can. you dont want to let
 someone else down now do ya ;)




5. Still no motivation? Get in your car && head to the gym NOW.
They always say, half the battle is getting there. Once you walk in those doors,
 there is no excuse not to workout now ;)

6. STICK WITH IT!
finishing this blog off with the easiest science ever. If you continue this routine for 28 days, 
it should be easier to stick to a healthier, fitter, YOU for life. 

you can thank me later :)


xoxo,
Celeste Jo







Tuesday, July 24, 2012

8 tips to a fitter YOU *

You often find these lengthy articles on what to do && what not to do, blah blah blah....lets get straight to the point! Here are MY personal favorites pointers to give to those in need of tightening up their diet. Because....we all know that.....


DIET IS CRUCIAL!



1. Soda - I cannot express enough how bad this Liquid Devil is for your body! 
* drink WATER! your body naturally craves it!
*even DIET soda is TERRIBLE FOR YOU (studies show it could be worse)

1 can of soda = 250 calories on average, none of which provide any nutritional value to the body. 


2. Eat 5-6 SMALL meals throughout the day.
* allowing 2-4 hours in between for digestion
* its all about portion control! hence the "small" meal suggestion
* keeps metabolism going & provides nutrients to body as it's needed.


3. Eliminate that fast food JUNK!
* completely processed and terrible for your body
* TOO MANY CALORIES! (avg of 800-1100 cals in a fast food meal) HOLY EEFFF!
* quick fix? replace this "fast & convenient" food with protein shakes :)


4. Do you need to stop eating carbs to lose fat? Answer is NO!
__natural energy source for your body__
*2 types - SIMPLE & COMPLEX
- simple: candy, syrup, soda, white bread, etc.. (AVOID)
-complex - potatoes, oatmeal, rice, beans etc.. (EAT!)

(thus, try to eat more of the complex carbs as opposed to simple)

5. FATS- eat them! (the right kinds of course)

__4 types__
* saturated && trans fats
*= BAD :/
-examples: fried food, fast food, doughnuts, pastries,
 typical "snack" food, etc..
* polyunsaturated & monounsaturated = GOOD :)
-examples: raw nuts, natural peanut butter, fish, avacado, extra virgin olive oil
6. EAT BREAKFAST!
__most important meal of the day__
*jumpstarts metabolism which...
*...helps you lose weight :)
*regulates digestion
*skipping breakfast causes you to overeat during lunch
*helps you stick to your diet
examples: eggs/egg whites, oatmeal, protein shake, fiber one cereal, fruit, turkey sausage


7. We often mistake thirst for hunger
*that's right, we may feel hungry, but yet its our bodies really just craving water!
*soo... try drinking water if you can't seem to curb those hunger pains!


8.Stray away from condiments!
__condiments = extra unnecessary calories__
*eat it plain, you will learn to enjoy natural flavoring
*lets break this down:
-ranch = 145 calories
-bbq sauce = 47 calories
-ONE mayo packet = 80 calories
-1 tbsp butter = 100 calories
IMAGINE HOW MANY JUNK CALORIES WE COULD OMIT in our diet!
all this stuff is JUNK!
EXCEPT...MUSTARD!
 Finally... we found a keeper! 5 calories per TBSP. dont get too crazy now ;)


i hope this helps you out! GOOD LUCK :)
comments are appreciated, love the feedback!