Tuesday, February 14, 2012

A Valentine's treat for you: My typical daily food log:


When transforming your body and making a healthy lifestyle change, people WILL notice and people WILL ask you what your secret is! There is no secret amazing pill that will help transform you into a fit, active, person- it takes hard work and dedication. I hear people say all the time, "I don't mind exercising but I can't give up my bread/sweets/starbucks...etc......" or "I don't have time to workout..." or "I don't know how to cook and I certainly don't have time..." Excuses. Trust me, like I shared in my intro blog, I have used them all. Lifting weights and appropriate cardio IS important, but transforming your body is at least 80% diet.

First off- I totally understand time management is HARD and seems unreasonable. That is why I do Food Prep Sunday and prep my meals for the week!! You can refrigerate/freeze them and reheat them and it makes it so much easier on you and your time. Turn up your iPod and listen to uplifting music in the kitchen while you prep- make it an enjoyable experience! Enjoy a cup of green tea and a funny television show or pull out your yoga match and stretch while your Turkey Meatloaf Muffins are cooking! (these are examples of what I do and it really makes for a productive, relaxing, and enjoyable Sunday afternoon or evening).

Also to save on time, I take advantage of Trader Joe's fresh microwaveable chicken breasts, green beans, broccoli, and asparagus. I cook my sweet potatoes right in the microwave or make precut fresh sweet potato fries while my turkey muffins cook. Uncle Ben's 90 second brown rice- yes please! Tilapia seasoned and cooked in bulk- thats right! OhYeah! Bars & Shakes- you're getting the hang of it now :) Like I said, I work 12 hour shifts, co-own a small, growing fitness business, and have a life.... I have to take advantage of eating clean as quickly and easily as possible. With that being said, I definitely like to whip up some of the fancier recipes in Tosca Reno's Eat Clean Diet Cookbook when I have a  little extra time on my hands. It usually impresses my boyfriend!

My amazing friend Margie let me in on a little life-changing secret: "IF YOU CAN READ, YOU CAN COOK". So true, just follow the instructions. These days you can even pull out your iPhone, iPad, or laptop and follow along with someone as they make the same recipe (I watched all of Jamie Eason's videos for how to cook her recipes before I committed them to memory).

My Typical Day's Mealplan

Meal 1 (around 6:00am): Trader Joe's Steel Cut Quick Cook Oats & 4-6 liquid egg whites with green onions and a sprinkle of fat free feta cheese, 1 cup of coffee using OhYeah! Vanilla or Chocolate Ready-to-drink shakes as creamer! I also drink ISS Research Promino Plus on my way to work and take a multivitamin and ISS Research's BCAA supplement)

Meal 2 (around 9:00am): OhYeah! Cookies & Cream Total Protein System with ISS Research L-Glutamine added in, 10 almonds

Meal 3 (around 12:00pm): 4oz Trader Joe's Balsamic & Rosemary Grilled chicken, 3 oz. sweet potato, and 3-4 oz. of Trader Joe's microwaveable green beans

Meal 4 (around 3:00pm):  4 oz Trader Joe's grilled chicken breasts in an ezekial wrap, sprinkle a little fat free feta cheese on and microwave for 1min 15sec... top with a ton of spinach! Mmmmm delicious and quick wrap!

Meal 5 (usually around 6:00pm and my pre workout meal on my work days): OhYeah! Protein Shake, apple slices and almond butter

Pre-workout drink: I always take MPR Pump as a pre-workout drink. I also take micronized creatine as I am trying to put on a little more muscle and weight. I mix these two together 30 min before I workout!

Post-workout drink: I either have an OhYeah! protein shake with L-Glutamine added in OR I take a post-workout drink called Aftershock (My boyfriend buys it so it's really whichever we have on hand at the house. Both have worked great for me in terms of seeing results and good recovery)

Meal 6 (around 8-9:00pm)- Tilapia Veracruz (adapted from bodybuilding.com's recipe) and broccoli

Pre-bedtime: OhYeah! TPS or plain casein shake (the TPS is a whey & casein blend, casein takes approx 6 hours for your body to digests making it ideal for a pre-bedtime shake... keep that metabolism burning y'all!!) and I am trying ZMA. A representative from ISS Research stated via email, "ZMA is completely safe for women.  It is a natural supplement and consists of Zinc, Magnesium and Vitamin B-6.  The best time to take it is right before bed, it will help you sleep deeper and better.  This, in turn, will help your muscles grow, strength to go up and give you some more energy the following day."

Here is the recipe for the Tilapia Veracruz dinner that I make:

IFor Fish:
• 4-6 oz. tilapia filets, red snapper or sea bass
• Cooking spray
• 1 teaspoon fresh lime juice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt, optional

Ingredients For Salsa:
• 1 cup tomatoes, seeded and diced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup pitted green olives, sliced thin
• 1/4 cup green onions, chopped
• 1 teaspoon fresh lime juice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt
• Few dashes of Tabasco or your favorite hot sauce

*Time Saver Tip: To cut down on cooking time substitute your favorite salsa for making it from scratch but be sure to add fresh cilantro for that fresh garden flavor. 

*Christy tip: I use Trader Joe's organic unsalted diced tomatoes from a can and strain them for my salsa. I also do not add hot sauce to my salsa because the fish has enough kick to it and I like how fresh the salsa tastes with it! I also no not use the green olives because the only way I eat an olive is if its stuffed with bleu cheese and in the bottom of a martini glass ;)

1.Preheat broiler. Rinse fish well and pat dry. Spray both sides of fish lightly with cooking spray then sprinkle with lime juice, cumin, pepper and salt. Place fish on pre-sprayed broiler pan then broil 4-5 minutes on each side or until fish flakes easily with a fork. (Time will vary according to thickness.
Most tilapia is quite thin and may need less time and often does not need to be turned over or it will fall apart. Use a slotted spatula when carefully turning if needed. Be careful not to overcook this delicate fish or it will become dry.)

2.In a medium bowl mix together all ingredients for salsa, toss gently and chill. Serve fish over Spanish rice and black beans topped with salsa and fresh limes.

*Christy tip: I just serve mine over Uncle Ben's 90 second rice


With all this being said, it IS Valentines Day and after my workout Im going to dress up all snazzy and head out to a nice dinner! I am not skipping on the red wine or dessert!! How to spell HAPPINESS- B.A.L.A.N.C.E.

Christy LeAnn

Sunday, February 12, 2012

Introducing Christy Clark, Fit Girl On The Go

Hi everyone! If you have followed my team's Skinny Fat Fitness page or blog then you are probably familiar with who I am- but if not, let me tell you a little about myself and my journey to fitness so far.

I am a 26 year old Neonatal Intensive Care Nurse and co-owner of the motivational and growing company Skinny Fat Fitness (http://www.skinnyfatfitness.com/). I began my career as an active duty Navy Nurse Corps Officer and continue to provide care as a NICU RN to military families at the Naval Medical Center San Diego. My next endeavor will be starting a doctorate program in the fall and getting my pediatric AND family nurse practitioner license!

Christianity comes number one in my life. Now with that said, I dont judge others for thier beliefs by any means, but do understand that it is important to me and a contributing factor to how I carry myself as a fitness role model and the cause of some conviction that I feel associated with it. However, I LOVE fitness!!! I love that the Lord gave me this heart that is full of big dreams and ambitions and wishes to change the world through health and fitness. I love that he built me just as I am- petite! I never had a muscle in my life but he also built me with something that not all people have or use: will-power, and because of that, my body has become a platform of transformation. From Skinny Fat to Skinny FIT!

I have always been active. I LOVE everything outdoors- from hiking, to rock climbing, to snowboarding. I love getting caught up in adventures!! I played soccer and cheered while growing up, and as a naval officer I was required to PT (physically train) in order to pass my physical readiness test. I basically did the bare minimum to get by. I owned every issue of Oxygen Magazine, FitnessRX, and Muscle&Fitness Hers and adored every womans' physique but I lacked the motivation and dedication to change myself. The very first blog I every wrote was a list of excuses why I was "skinny fat" and I'd like to share them with you so you can see where it all started:

Why I have skinny fat a.k.a. "List of Excuses" (written January 6, 2011)

  • CARBS! I could eat bread & pasta at every meal. In fact, I have for the last few years of my life. My diet lacks balanced portions as well as the lean proteins that I need to obtain the results I am hoping to achieve. With that being said, I have also never tried to change my diet nor taken the time to research nutrition. I get cravings, I eat what I want, I feel bad about it immediately after but tell myself I will run/workout tomorrow and everything will be ok. NOT OK!
  • MY JOB/HECTIC SCHEDULE. I am a full time neonatal intensive care nurse who works three-five 12 hr shifts a week. During a 12 hr shift, I have a 30minute lunch break which hardly leaves time to eat one healthy meal, let alone use the bathroom. On a typical work day I wake up at 5:30am, leave for work by 6:00am and am home no earlier than 7:30pm. Where does that leave time to eat breakfast, work out, cook dinner, take care of my dog, and spend quality time with my boyfriend and friends?
  • COMPLACENCY. I can eat what I want and it would not be evident by looking on a scale. Eating yummy carbs makes me happy (at that moment in time). My boyfriend still loves my body and my girlfriends think I am crazy when I make a negative comment about it. I work out minimally which saves plenty of time for other tasks I need to do and maintains my current physique. I have gotten comfortable with living below my own fitness standard. Why? Because my life is so much easier that way :)
  • LACK OF CONSISTENT MOTIVATION. Sure, every time I peel through the pages of the latest Oxygen magazine, I am overcome with aspirations and desires to morph into Jamie Eason. Pshhh... until I close the cover, feel sorry for myself, and head to Panera for a broccoli & cheese breadbowl to cheer myself up. What I need is a catalyst, something to set a fire under my booty! A goal or reason to push myself daily. I haven't fully committed to a goal as of now. Short term- I suppose what gets me through day to day is wanting to look amazing for my boyfriend. I want to "wow" him with my body and I will continue to work hard to get that response. Long term- ideally, I would like to compete in the 2011 Fitness America Southern California Bikini competition. Right now this seems very far fetched, but I am hoping over the next few months this will seem like a much more attainable ambition.
  • LACK OF ACCOUNTABILITY. Who cares if I work out or eat right? Is it effecting anyone besides myself? If I skip a day in the gym or sneak a cupcake during lunch, will anyone know? When I was an active duty Navy nurse, I had to weigh in every 6 months as well as pass a Physical Readiness Test (PRT) to prove that I was "fit for duty". If I didn't meet the Navy’s standards, there were consequences. I used to hate having someone breath down my neck and force me to work out, but now as a civilian, I would pay to have that type of liability. I mean, LITERALLY, I am debating hiring a personal trainer to push me and make sure I meet the goals I have set for myself. Another way I try to stay accountable is to make workout/run plans with girlfriends of mine. Having a workout buddy has really been monumental in motivating myself to make a change. Also, one of the objectives of starting this blog is to have something to hold me accountable to my fitness goals. If I state on here that I am going to log my daily nutrition and workout, it is going to look pretty suspicious if I have not posted anything for days J
  • STARBUCKS. Ok, this is probably not the cause of my skinny fat, but my absence of self control and my unfaltering ability to crack under the pressure of that glowing green Starbucks sign is probably related to my overindulgence in other food and beverages. It probably does not help that I ordered a venti white mocha every day. Goshhhhh, I want one so bad right now, but I am not giving in. Today is day 4 of me going without this delicious satisfaction in a disposable cup containing 10% postconsumer recycled content. (P.S. I am going to allow myself two a week starting out but if I consume less than that I get a gold star)
Each of the items listed above are part of a daily struggle for me and thousands of women to meet health and wellbeing goals. Day by day,I hope to research how other people have overcome these fitness obstacles and integrate their methods in to my training. I hope you'll check back in and see what I find :)
Lets go over these excuses and see how I have progressed over the year (written 2/12/12)

Conquering my "List of Excuses"

  • CARBS! Guess what I found out over the last year?? There are actually HEALTHY carbs that are just as satisfying and filling as the old bread and sugar filled junk that I was eating. I enjoy my oats, sweet potatoes, brown rice, ezekial bread and wraps, quinoa, and fruit like no other. My diet has changed completely in a year thanks to Tosca Reno's Eat Clean Diet. This is my "diet bible"... I still tear through "Eat Clean Diet- Just the rules" daily to make sure I am on track. Here is an excerpt from Tosca Reno's Just The Rules to explain exactly what clean eating is and why it is important: "Contrary to common "diet" pactices, including starving yourself and omitting entire food groups, Eating Clean allows you to eat more and weigh less by making informed food choices. An Eat-Clean Diet follower knows to eat five or six small meals a day by choosing from a cornucopia of lean proteins and complex carbs, and  by avoiding starchy, sugary, empty-calorie, industrialized and high-fat foods. Eating several small meals of lean protein and complex carbs daily will fire up your metabolism, making you a highly functioning, fat-burning machine. Your entire body will thank you and you'll be amazed at how good you look and feel." 
Tosca Reno is AMAZING and knows what she is talking about. I mean take a look at her before and after picture!This "lifestyle change" (I refuse to call  it diet) has helped me look and feel better than I ever have in my life. The recipes are phenominal and there are so many different options! Eating Clean and getting the proper amount of protein and supplements in my body has been body-altering in a very healthy way.

  • MY JOB/HECTIC SCHEDULE. This has been the hardest part of the entire thing: BALANCE! But let me tell you, if you want something bad enough you will go after it no matter what! When I decided to compete in Fitness America Southern California, I MADE time to workout, grocery shop, and eat clean. Being my first competition, I did not balance social life, Christianity, and a relationship that well. There were plenty of stressful times that I wanted to quit because I just wanted to lay on the couch with my boyfriend, or go out for dinner and drinks with the girls, but it being my first show and feeling self-doubt, I just pushed myself and made time to get my training done. A lot of sacrifices were made that I am not proud of looking back, but I am proud of my accomplishments. What that being said, I am learning to balance it all. I still work 12 hour shifts but I head straight to the gym after work. I am taking advantage of my off days to take care of errands and spend social time with my friends and boyfriend. I am learning that it is OK to go out to dinner and have a glass of wine with my girlfriends every now and then. Being able to have a fit lifestyle and also relax and have fun has been amazing!!! I don't have to sacrifice church, date nights, and girls nights out to have an amazing physqiue.... but I also know in the back of my mind I can not sacrifice my hard work and dedication. BALANCE!  
  • COMPLACENCY. I can just knock this off the list because now that I know what my body is capable of, there is no such thing as compacency. There is always something, whether physical, emotional, or spiritual that I can do to better myself and I will never forget that.
  • LACK OF CONSISTENT MOTIVATION. I would say my I can knock this off as well. My motivation level is about a 10/10!!!! I have so many positive role models in my life, so much faith in my team's small business, and such a burning desire to earn my WBFF pro card, get sponsored, and published in a magazine, that there is never a second I don't feel enthusiastic or motivated about this journey. Here was my old short term goal I listed "I suppose what gets me through day to day is wanting to look amazing for my boyfriend. I want to "wow" him with my body and I will continue to work hard to get that response." Yep, I definitely get that response daily! Although, he is also weary about other people having the same responses. This is common in relationships in the fitness industry. It something we have to talk over and I have to pray over daily to make sure we are at a happy compromise of me following my dreams and not losing him. He has been my rock and such an awesome inspiration for me. He keeps me grounded and he keeps me in check and he believes in me- his love is my strength. My old long term goal stated "ideally, I would like to compete in the 2011 Fitness America Southern California Bikini competition. Right now this seems very far fetched, but I am hoping over the next few months this will seem like a much more attainable ambition." I am so proud to announce that not only did I enter that competition, I took first place in my class and won OVERALL!!!!!
  • LACK OF ACCOUNTABILITY. Thanks to Skinny Fat Fitness and our amazing followers, I strive to keep my body fit and healthy year round so that I can be an example for these amazing men and women on their own fitness journeys. I DID end up hiring a trainer. I learned a lot about lifting weights but it was an overall horrible experience, this trainer was such a negative influence on my life that it made fitness less fun and way less reasonable (and much more expensive). You can read my yelp article for the full story on this because I am keeping this blog POSITIVE :) Just do a lot of research and pick a trainer that is going to holistically train and prepare you to the best of your abilities. Luckily, Cathy Savage Fitness and WBFF Pro Jen Jewell came to my rescue. I get my personalized training exclusively from Jen Jewell (she also offers a discount for Skinny Fat Fitness followers), and I get lots of training, diet tips, motivation, and SISTERHOOD from Cathy Savage Fitness. Cathy Savage, Jen Jewell, Tina & Anji (from SFF) are the most positive, friendly, and knowledgeable personalities in the fitness industry. They make this fun!!! They make this POSSIBLE! That help me believe in myself! I also had the honor of being  selected as an ISS Research & OhYeah! Ambassador to represent Southern California. Their products are amazing and the integrity of the company is top knotch. To know I need to be HEALTHY AND FIT with an attainable appearance year round really helps hold me accountable. Being an OhYeah! girl has also offered me so many opportunities such as being the OhYeah! Girl at the LA Fit Expo and being selected to work as an OhYeah! Girl at the Arnold Expo. I cant wait to meet the other ambassadors who I have looked up to all this time!

STARBUCKS. Quit! Ok, I may grab an expresso every now and then but it is usually rare! I now prefer just a cup of regular Keurig coffee cups and I use OhYeah! Vanilla RTD as my only creamer! Its AMAZING- you have to try this! I will be doing an entire blog on my favorite OhYeah! products and some background on the company so stay tuned.

So that is a little intro about me and my journey to fitness over the last year! There are so many exciting things to come in 2012 and I can not wait to push myself and work HARD to make all of my dreams a reality!
My Goals:
EARN my WBFF Pro Card
EARN a sponsorship
WORK HARD, DO PHOTOSHOOTS to be published in a magazine
BALANCE my relationship with Christ, my boyfriend, friends, & family, full time nursing, a doctorate program, and overall making myself the most healthy and well-rounded woman I can be. When I have daughters, I want to make them PROUD! :)

(ok, ok, pretty much every fitness enthusiasts goal list... but its honest)

 I hope  you will follow my progress along the way. This blog will talk about balancing life and a career in the fitness industry... which isnt as easy as it sounds. Its a blog of my personal experiences. Please also continue to follow our progress on http://www.skinnyfatfitness.com/