So Good, I Almost Think I'm Cheating!

Spinach Protein Pancakes



Yummy fluffy pancakes?! YESSSS I'll take 'em any time, any day!!

I always post pics of this meal but never the recipe---well here it is!

Ingredients:

1 Scoop of Whey (I usually stick to Vanilla or Cinnamon Roll)
1/2 Cup of Oats
2 Egg Whites
1/4 Cup Plain Nonfat Greek Yogurt
1 Handful Spinach

Directions

Mix Whey, Oats, egg whites, and yogurt before pouring into blender or magic bullet. Blend the mix with the Spinach. Heat pan on medium heat. Spray with nonstick spray and slowly pour in batter into pan. Flip after about 1 min 30 secs. Top with fruit, Greek yogurt, sugar free syrup, or whatever you like (keeping it clean OF COURSE)!!!!

TGIF!!!!

What A Week! This week was tough for me, emotionally--- I have been overwhelmed with my diet and my whole contest prep-between low carbs and PMS I have been miserable!


Soooo, after being stuck in a rut with my weight and not seeing much progress I decided I needed to make a change! I started a 24 Day Challenge to help me break thru my plateau, and although I have not seen any change on the scale (probably due to PMS) I am feeling refreshed and energized! I have ditched coffee---including my pre-workout expresso at 430am---for SPARK, an amazing energy drink!


Spark contains 21 vitamins, minerals and nutrients designed to synergistically provide a healthy, balanced source of energy and mental focus---just what I need to get me thru HIIT and heavy training at the crack of dawn! Email me for more info! helen.perez25@gmail.com


In the process of cleansing my body and renewing my energy I thought it would be a good idea to take a break from dieting and just relax a little! I am still going to prep for a show but will give myself ample time (20-24 weeks) and proper guidance this time around!

I am looking forward to this short little break (1 week max) from strict dieting (I won't overindulge-I promise!!!) but I will continue to TRAIN HARD, cause well, it's what I do! LOL

This may be just what I need to get back on track! STAY TUNED...New diet starts SOON! Can't wait to see PROGRESS!!!!!


Oh and by the way--- I know everyone's excited and getting bikini ready for SUMMER---the 24 Day Challenge is a great way to jumpstart your way to that beachbody! Contact me on Facebook for more info--- https://www.facebook.com/helen.perez.33

New Ventures, New Goals!!!

Wow, it's been too long Chicas!!!! So here I am, a new year-- so long has happened since the last time I blogged! Well for starters--- I am on a new adventure-- I finally decided I want to compete and have embarked the prepping journey a few weeks ago. I'd love for you to follow me till showtime sometime this summer! I am loving the challenge and have already learned so much about myself in these past few weeks--the areas where I need work the most---SELF CONTROL being the biggest right now!


It takes a lot to discipline yourself on certain things in life. Whether it is nutrition, training, relationships, we need to always think about the end result, how would this affect our goals?




SET GOALS---SMART GOALS---


Accountability is also a very helpful tool; Working with a coach has definitely helped me stay on track because I know I have to check in with progress pics and stats every week. Even telling family or friends your goals and target dates can help keep you accountable for progress.
Last night I had to talk myself out of eating a whole can of almonds--reminded myself of what my goal is and threw out half of the can. Although I am very disciplined throughout the day, I train hard, follow my nutrition plan- I still fight the snack attacks at night just like most people. I literally had a conversation with myself, deciding that since I can not control myself I will not bring almonds or regular peanut butter into the house again LOL!

In the big scheme of things it’s SUCH a SMALL sacrifice!! Ladies, follow me on


--- @helen_perez

I know, I know...I've been M.I.A. been slackin'!  But no more...I am back and I am focused!
 

Marlene puttin in WORK!

There's a lot going on in my life... and I am trying to focus on what is important--my family and my happiness!  I am discovering who I am only then will I be able truly be the mom my kids need. It ain't easy but I am working on this and I promise I will keep you posted!!!

Since I've started working out about 2 yrs (?) I have learned a lot and have grown to love fitness!!! I LOVE IT!!! I am so happy to have joined the gym I go to because there, I have met great people.I am not one to really socialize at the gym, BUT I mean if you are there everyday you become familiar with faces and eventually stir up a conversation or two. SO I have been working out with Marlene, who a few months ago "befriended" me when she came up to me and said she really wished she could train like me (whatever that is!) LOL and ever since then we have been workout buddies. I preferred to train alone, until I met Marlene that is, she's no slacker, never saying "oh, I can't do this" and always staying up to pace--She is always up to a challenge just like me! Marlene keeps me motivated and seeing the progress she is making is great!

So...yes I want to be a personal trainer...BUT I've been slackin!!!! I have not devoted myself to studying and just keep procrastinating... I recently spoke to the manager at my gym about possibly joining the team, but YES I need the certification... so why can't I just do IT?!  

I have the passion, but I need to crack em books open!

Rollercoaster Ride

I know it's the new year, and everybody is AMPED up for new beginnings and all that good stuff...but there are somethings that have been dragged from last year or from the year before...at least for me anyway...

I'm having waay too many ups and downs..my head is all over and I wish I could just get away...  I need some time to reflect...to think about what  I want..what I need... I have SOOOO many things on my TO DO LIST... I really don't know where to start!! Everything from training, work, home, financial, to ME...seems like I've been going with the flow...and not really focusing on anything...putting things off...and it's come to a point where I just need to STOP...but how?!  I can't just stay home under the covers like I wish I could...at least for 2 days there's always somebody there...I feel bad that my thoughts are so selfish--that I wish I were ALONE for a change...that I could do whatever I wanted...whenever I wanted...

It's been an emotional ride for the past few months...I go from feeling on top of the world to wanting to crawl under a rock... Those close to me notice my distance...I'm there, I get things done...but not really, I space out...

I've been lacking motivation even at the gym-- my husband has pointed out that he doesn't understand, I workout 5-6 days a week yet there haven't been changes lately...and so I question myself...what am I doing, why do I push myself for?  UGH!
I find that the only time I feel really good nowadays is when I put on my earphones and focus on my workout...when I am at the gym... I don't need to think about the things I wish were different at home...at work, etc. for that 1-2 hour... I escape...and then BOOM...back to reality again... and my head spins off...

Can you relate? How do you deal?????
 

Yes Chicas, it's just one of those days...

PS. I still kicked ass with my cardio today!

Got Challenge?!

This is what yesterday felt like!!!

I am soooo sooo excited for what I will be doing these next few weeks!!!! I registered for boot camp after taking the demo yesterday...Boy was that an ass kickin'!!!! Just what I need!!! I am so looking forward to the sweat, the pain, (the tears?!), the CHALLENGE!!!!! 

So I asked the instructor to measure my Body Fat and he was nice enough to do it and even take my measurements!!! He says that he will help me reach my goal (lean out and lower  body fat) during these next four weeks---how?? by helping me with my meal plan (diet).  He knows I train well, got my cardio down as well as the weights, but I need the extra push with nutrition (too much sugar!!!!).  So my homework is to log in EVERYTHING I eat for the next week (YIKES!!!!) 

DEE-LISH clean dish from MMG!! yummy! :)

According to him I can bring down my BF from 20% to 17% or even 15% if I do as he tells me!! He says he wants me to commit to a CLEAN diet, as if I were prepping for a show, for the next for weeks---which has gotten me thinking... 

hhmmmmmm...  Let's see what this new year brings!!!!!

Let 2012 be the year YOU make it happen!!!

Till next year Chicas!!! xo

Oh Come On NOW!

Wow... I've been kickin' myself for being a slacker for the past few weeks yet I been getting all these messages from friends on Facebook I haven't seen in a while telling me how my pictures and blog is an inspiration for them.  I get the constant, give me a diet, I want to lose weight but I hate the gym...and of course the classic, but I don't really eat that much... Well all these are a no no to get that body you want cause...

TRUTH IS...there is no MAGIC diet, trick or pill that will get that weight off and make you look fit or toned...you must put in the WORK!!!  It's all about consistency and combination of diet and training.  When I say diet I don't mean those fad diets-ATKINS, juice diets, or starving yourself eating one meal a day diets!  I am talking about eating CLEAN, eating 5-6 times a day to rev up your metabolism, incorporating protein, healthy fats and good carbs into your day.  And when I say TRAINING I mean a combination of cardio and resistance training.  No need to spend hours upon hours on the treadmill...30-60 min at least 4 x a week is good enough and be sure to change it up, treadmill, step-mill, bicycle, etc.  I love doing 20-30 minutes of HIIT on the treadclimber, mixing it up with intervals of walking/lunges on an incline, running, side running and so on.  I also like to mix up the machines with plyometrics to get that HR up! 

Resistance training Chicas, I can not stress this enough!!!
Contrary to popular belief, lifting (HEAVY) weights will NOT bulk you up or make you look like a MAN!!!! Weights are going to sculpt that body you want, believe me, I know! I am still a work in progress, but I have seen amazing changes in my body because of lifting! (I LOOOOVE IT!). 

FYI-----

 From Bo Shin, ON/ABB Sponsored Athlete, Content Editor/Host at Fashion|One TV

"What burns more fat? Running on the treadmill at a steady pace for a given time, or doing 1/2 an hour of weight training?

Running will burn more calories at the moment (perhaps 300 calories for 1/2 hour) but a 1/2 hour session will have you burning more calories throughout the day. Your body needs to repair itself from the muscle damage done from weight training, so your body burns more calories for an extended time. Also, the more muscle you have the more your body will metabolize fat and increase your caloric effectiveness. So pump it up!!! :)

Happy Holidays Chicas!!! xo