Wednesday, October 22, 2014

Michael's Mexico Meltdown

Not everyone follows my blog via Facebook, and not everyone is on my persoanl Facebook, and it hit me there are other people who might be interested in awesome specials and opportunities Michael Watkins offers from time to time. The most recent is The Mexico Meltdown challenge. Not only an awesome opportunity to check out Fitness Together, where I've gotten all my amazing results, but a chance to win a trip to Cancun! Click on the Mexico Meltdown link and check it out! If you're interested, contact Michael Watkins at Fitness Together Downtown or Fitness Together Jenks/Riverside.

Monday, October 20, 2014

Stay Focused On Your Goals

"Keep Calm and Stay Focused" is something I keep repeating to myself more recently. I've had the same goal since July and it's starting to become one of the most frustrating parts of my fitness journey. I have weeks I do really well, and then it seems the next week or two I struggle. I know I'm making some type of progress, because I'm getting comments at how much slimmer I'm looking and I'm actually noticing the changes as well when I look in the mirror. The issue for me is I still have a weight loss goal that I just can't seem to hit. A couple weeks ago I was so discouraged I was on the verge of telling Michael I needed a break and was going to tell him I wanted to take the month of October off. But, I knew that wasn't the answer, and I also know what he would say if I came to him with that information. So, I sucked it up, had my meltdown once again, and with Michael's help making adjustments in my workouts, cardio, and meals I'm really focused on my goal. It's the same goal, to get below 200, and as Michael said no more roller coaster rides and I have until Thanksgiving to hit this goal. It'll be hard, but it's doable. The frustrating part once again, is last week I lost over 7 pounds after the changes, but then this week I gained 1.8. And like Michael said, that could be water weight, but frustrating nonetheless. I'm hitting it hard in my sessions, and today for some reason when I went back for the lunch workout I was really having a hard time staying positive. I keep thinking about all I'm putting in, the sweat, pain, tears, and hard work into my workouts, getting an additional hour to two hours of cardio a day, and following my meal plans as written, but seems like I'll never get to my goal. Now, after I did the lunch workout, went back to the office, I started feeling a little better. And in reality, despite that I feel like I'm never going to meet my goal, I know differently. I know if I stay focused on my goal, be persistent and never give up, I'll get there! I want to thank Michael, my friends, family, and my FT family for always being there when I need the support and encouragement the most. Without each of you I would have given up a long time ago, and wouldn't be as successful as I am today.

Thursday, October 2, 2014

Weekly Recipe - Quinoa Protein Bars

I've been slacking in the healthy recipe department, and after trying these delicious Quinoa Protein Bars I couldn't help but be inspired to try to start posting a healthy recipe weekly. Many of us at Fitness Together Downtown and Fitness Together Jenks/Riverside follow some type of a carb cycling meal plan, and these would be perfect for one of the snacks on a high or moderate carb day. Even if you're not on a carb cycling meal plan, these are still a tasty, healthy, alternative for a snack when you get that craving for something sweet or chocolate. I found this recipe at

Couple tips from me personally. I shaped into one big square, about 1" in thickness and then cut into bars. I recommend cutting bars prior to spreading the chocolate on the bars. I actually thought they tasted better after letting them set overnight. Keep refrigerated until ready to eat.

Yields: 8 bars | serving size: 1 bar | Calories: 376 | Previous Points: 8 | Points Plus: 11 | Total Fat: 13 g | Saturated Fats: 3 g | Trans Fats: 0 g | Cholesterol: 0 mg | Sodium: 3 mg | Carbohydrates: 63 g | Dietary fiber: 10 g | Sugars: 33 g | Protein: 14 g

  • 1/3 cup quinoa, pre-rinsed
  • 2/3 cup water
  • 16 whole (pitted) dates, no sugar added
  • 1/2 cup raw almonds with skin
  • 1/3 cup natural crunchy peanut butter (almond butter is an option) or try SunButter (gluten-free)
  • 1/4 cup Dark Chocolate Chips, Optional Enjoy Life Chocolate Chips
  • 1 tablespoon honey (optional)
TIP: Make this recipe into 20 Quinoa Protein Bites at about 1" each, and you've got a snack that's under 100 calories!
NOTE: The fats in our Quinoa Protein Bars are healthy fats primarily from the almonds. The calories are mostly from the dates, which is one of nature's sweetest foods. You will find only natural, unrefined sugars in this recipe which contains 4 SUPERFOODS--Quinoa, dates, almonds and dark chocolate. 
Add quinoa and water to a small sauce, cover and bring to a boil, reduce heat to a simmer and cook approximately 15 minutes or until all water has been absorbed. Cool to room temperature and refrigerate at least 2 hours...overnight will work.
Using a food processor or high powered blender, add dates and pulse until they form a ball. Remove dates and place in a medium mixing bowl. Add almonds to the food processor and pulse until finely minced. Be careful not to turn the almonds into mill. Add dates, almonds, peanut butter and cold quinoa to the food processor and pulse until ingredients are well combined. Return ingredients to the mixing bowl, shape into 6 - 2" x 1" bars, about 1" thickness. Place on a dish, refrigerate until chocolate is set.
In a small saucepan, add chocolate chips and honey...melt over low heat or in a double-boiler. Evenly spread a thin layer of chocolate over the top of each protein bar, return to the refrigerator and allow chocolate to harden. Bars can be stored in an airtight container for several days. 
Optional, omit the honey and add chocolate chips to the food processor when adding the quinoa.

Wednesday, October 1, 2014

October 2014 Challenge - Running/Walking

Here is October's challenge! This can be done outside or on a treadmill. You can run it, jog it, walk it, or even walk with some running/sprinting intervals; because the important thing is you are doing it! Have fun! :)

DAY Run/Walk DAY Run/Walk
1 .5 miles 17 1.5 miles
2 .5 miles 18 1.5 miles
3 .5 miles 19 1.5 miles
5 .75 miles 21 2 miles
6 .75 miles 22 2 miles
7 .75 miles 23 2 miles
9 1 mile 25 2.5 miles
10 1 mile 26 2.5 miles
11 1 mile 27 2.5 miles
13 1.25 miles 29 3 miles
14 1.25 miles 30 3 miles
15 1.25 miles 31 3 miles