{goals}

5

Do you set goals for yourself? Honestly, I am not much of a goal setter myself. I tend to just take things in stride and go with the flow and let everything just play out, and then go from there. This I am trying to change. Setting goals in my fitness journey, and also just in life in general. Three months ago I set a goal to be able to do five pull-ups. At the time, I could just barely, and quite ugly I might add, squeak out one pull-up. I do pull-ups every week, and today I met my goal and busted out those five pull-ups!!! The last one wasn’t pretty and I almost didn’t get it, but I had that goal in my head and could not give up when I was that close! I know if I wasn’t thinking about meeting that goal, I would have been fine with four pull-ups and stopped. But, I didn’t stop and pushed through to find some inner strength to do just one more.

So, how did I go from one sad pull-up to five in three months. Lots and lots of assisted pull-ups. Love them. Hate them. It doesn’t matter, you just got to do them! That and lots of push-up. I don’t do high reps in push-ups. I would rather do 5 perfect push-ups, instead of 25 half ass push-ups. My next pull-up goal is to be able to do 10!

Goals people. Goals. 
No matter how small, now matter how big. Set them, and try your hardest to reach them!
Peace Out~
Nicholle
ps sorry to be MIA, I had a little set back with my knee acting up. It doesn’t feel 100% yet, but it is getting much better. I haven’t done any kettlebell workouts in two weeks and am getting anxiously to give it a try and see how my knee feels. 

{snack attack}

Don’t you just love a good snack??!! I eat six to eight times a day, so I am basically snacking all day. Most of my meals are 200 to 400 calories, give or take. I feel like my body responds really well to eating smaller portions more frequently. Here are a couple of “snacks” that I have made recently. First up {torpizza}! It was about 7:30 pm and I was hungry, so I made this quick and easy tortilla style pizza after I saw one similar on my friend’s IG {check her out @anneleigh83 on instagram, she also has a blog run.eathealthy.repeat for you to follow! She posts great workouts, yummy food, and is very inspirational!}

For my torpizza, I just used what I had on hand. Of course, you can use whatever you have!

torpizza

  • 1 low carb tortilla {la banderita}
  • 2 Tb. pizza sauce {muir glen organic}
  • 1/4 cup spinach
  • 4 thin slices of tomato
  • 1/4 cup zucchini thinly sliced
  • 1 chicken sausage with apple and gouda {from costco}
  • 1/4 cup shredded mozzarella cheese

I first got the tortilla a bit crispy on the stove top as my oven heated {I set my oven to convection bake at 400}, and then layered it with the pizza sauce, spinach, chicken tomatoes, zucchini, and shredded cheese. I then put it in the oven on my pizza stone {a baking pan would work} and just kept an eye on it until the cheese was melty and the veggies looked soft. Of course, then all I had left to do was to devour it!

{MACROS are calories: 337 I protein: 29g I crabs: 21g I fat: 15g}

Next up is an after school snack that I made for my boys {of course I had to have one, too!}. This was on the back of the graham cracker box, I changed it a bit by adding more strawberries and blueberries and omitting the banana. I also added 2 scoops of Beyond Driven protein powder in Cake Batter to turn this into a protein packed snack!

Berry Frozen Yogurt Bars

Strawberry bars

  • 10 1/2  Graham, broken into quarters {42 pieces}
  • 3/4 cup sliced strawberries
  • 1/2 cup blueberries {I used frozen}
  • 1 cup vanilla greek yogut {greek gods, vanilla honey, I ran out of vanilla and also use fage 0% plain}
  • 1 cup fat free whipped topping
  • 2 scoops Beyond Driven Whey Isolate in cake batter

I left the berries as is, but if you want you could pulse them a bit in a food processor to have smaller chunks. Line a 9 in square pan with foil, having ends extend over the sides to help lift the bars out when they are done. Arrange half of the graham pieces in 3 rows of 7 on the bottom of the pan. Stir the rest of the ingredients together in a bowl until topping, yogurt, and protein powder all well combined. Spread on top of bottom graham pieces and then top with remaining graham pieces. Freeze for at least 4 hours. When time to serve, lift out of pan with foil “handles” and cut into 21 bars. YUM!

{MACROS for 1 bar are calories: 62 I protein: 4g I carbs: 9g I fat: 1g}

It’s hard to beat a good snack!
Peace Out~
Nicholle

{baked oatmeal}

baked oatmeal

My family loves baked oatmeal, and I love to make it! Besides the fact that it tastes amazing, as a busy mom it is quick and easy to make. You do have to plan for it, as you prepare it the night before and then bake the following morning. I love this part, though. It literally takes about 10 minutes to prep the night before, and then in the morning you have no mess and a great breakfast! Put it in the oven for 30 minutes, done, that’s it! I created this recipe trying to make a healthy version of baked oatmeal. I used applesauce and a mashed banana instead of oil, protein powder to up the protein and help sweeten it, and some fresh raspberries because why not?!?! {clicking on the recipe below will make it larger:)}

recipe

This recipe serves 12, the macros for one serving are {calories: 114 | protein: 5.8g | carbs: 17.7g | fat: 2.2g} If you try this recipe out, let you know how it goes! Leave a comment, or load a picture on instagram and tag me @mom4everboys and #mom4everboys and/or #bunsandguns {next time I will be adding more protein powder to this!}

Don’t be afraid of carbs, healthy complex carbs are a must in a balanced diet!
Peace Out~
Nicholle

{600 ~ WOD}

I burned 600 calories this morning with the perfect WOD {workout of the day}, LEGS & ABS! These two are my weak point. I have “chicken legs” and with the amount of stretch marks I have {tons} I have loose skin at the bottom of my stomach. With that being said, I don’t dislike these parts of my body, in fact just the opposite, because that just means I can work a little extra hard on these areas;)

My workout was a mixture of HIIT cardio, supersets, trisets, and some plyo. Seriously, it was the perfect combination and I really loved this workout! If you try it, let me know what you think!

dhd-karen-funk-for-the-boys-solid-paper3 w0dcontinued

Have an amazing weekend!
Peace Out~
Nicholle

{flex friday}

Image

A little bit of transformation action being thrown in there with my flex friday shot this week. As you can see in the picture, my tiny baby abs are getting better and better! I thought my days of being bloated would never go away {I do have ulcerative colitis, and I thought it was the reason I was always bloated}. Now, with IIFYM, lifting, and HIIT workouts I have been bloat free for weeks. I feel amazing!

Another secret weapon in my “find those abs” mission is Tiny Tea by Your Tea. This teatox, as they call it, has left me feeling so refreshed and just plan good. The bloating is gone, the afternoon energy crash I ALWAYS had is gone, munchy cravings are gone. I really can’t say enough good things about Your Tea, they have amazing teas that will just make you feel good! You can check them out on instagram @yourtea or online http://www.yourtea.com. Guys, they also make a His Tea that is suppose to help those that lift.

tiny tea

I had a crazy day {to say the least!} yesterday, so today is my rest day. I will hit it hard tomorrow!!! Abs and Cardio, baby! Yesterday I got up super early and killed my chest and back {seriously, lifting chest & back is by far my favorite!} What is your favorite muscle group to workout??

Smile, it’s FRIDAY!!!!
Peace Out~
Nicholle

{gun show}

So, a brief (I’ll try, I promise) background. I had my first son in 2006, followed by a miscarriage, my second son in 2007, my third son in 2009, my second miscarriage in 2010, my third miscarriage in 2011, my forth son in 2011, and my forth miscarriage in 2013. Pretty easy math, that is eight pregnancies in seven years. My body has been through the wringer and back. In 2010 I became certified in kettlebells (RKC), but after those two miscarriages in 2010 and 2011 and then getting pregnant with my forth son I was taking a break from kettlebells. I had a hard time getting back into it after he was born and instead was doing body weight workouts, some P90, and running (I am NOT a runner!). I felt like I didn’t have time to exercise, but I knew that I am soooo much happier when I regularly workout. That was the challenge, really committing. After my last miscarriage (this past June), I decided enough was enough and I was going to make a change and MAKE the time to workout. I signed up for a Warrior Dash race and kept running. But it just didn’t seem like enough. It wasn’t doing it for me.

Late one night, at the end of July, I emailed our local kettlebell studio to see when I could start. I was up bright and early (5:30 am class!) the very next morning! So, I was doing kettlebells and some running. But that didn’t seem like enough. Still not doing it for me. I did a free 7 day trial at our local Anytime Fintess, and loved it. I have now started incorporating weight lifting! <—–This! This is what I love! THIS IS DOING IT FOR ME!!! I have since stopped running, besides some HIIT sprints or warm up jogging. I am trying my hardest to gain some muscle (my legs are my weakness, grow quads grow!!!). So here is my 1 1/2 month transformation pic from my instagram @mom4everboys. The top is the morning I started back at kettlebells (7/29/2013) and the bottom is 9/10/2013.

Instagram

Make those gains!
Peace Out~
Nicholle