All Natural Banana Pancakes

Posted: 29th August 2010 by IronAmazon in Uncategorized
Tags: , , , ,

5 Egg whites

half scoop of vanilla Protein Powder (I use Beverly International’s Muscle Provider)

as much cinnamon as you like

Vanilla Extract to your liking

50g Banana

16g Natural Crunchy Peanut Butter

10g Organic Raw Cacao Nibs

10g Raw Oats

2 pkts of stevia

small drizzle of Sugar Free Caramel Coffee Liqueur (optional)

1. Blend all ingredients together except Coffee Liqueur with an electric mixer and beat until egg whites are full and fluffy

2.  Spray non stick pan lightly with EVOO cooking spray over a medium heat burner

3. Cook till golden on each side

4. Put a baby drizzle of SF Coffee Liqueur on top……………..EAT!!!!!!!

Makes one medium Pankcake– filling enough that you’ll only want one and no insulin crash after like regular pancakes!

12gFat

25g Carbs

37g Protein

“Give a man a fish and he’ll eat for a day.  Teach a man to fish and he’ll eat for a lifetime.”

The intention of this post is to share with you all, why I do what I do.  Speak my truth with the  greatest joys and also some real frustrations that I, and many other people in my vocation, have.

I am a creator of opportunity (for myself and all those that I serve) and facilitator of health, wellness and abundance, passion and truth.

I am not afraid to speak what I know is truth when I have the highest and best intent for whomever is the audience. Even if that means they may get upset or not like what I have to say, but it’s ultimately to facilitate their growth, their ability to move past any fear, pain or lack they are experiencing, to live more (not less) to their fullest potential.  Whether its today or tomorrow or years from now, the expression from my heart I know, it was a stepping stone to get them where they are being called to.  I have the courage to speak up when it is in their best interest.  Sometimes people needs that gentle nudge.  Some people need whop upside their head (not literally of course), and some people need to literally hit the bottom – like addicts do.  It is in my hopes that I can offer them a way to not have to endure the pain that comes with hitting the bottom.  Ultimately that is not my decision either.  It’s their job to figure it out.

I do not force my ideas or beliefs onto anyone, because non-interference is practice that I uphold.  I trust people’s own ability to make their own decisions.  I refuse to carry the burden of responsibility of anyone else’s choice except my own.  If they choose to do their own thing and go their own way, I do not judge, rather I leave that door open for enlightenment such they chose to walk in it today, tomorrow or years from now.

I am giving this preface because there are times where I need to vent.  Not be afraid to tell it like it is and be honest.  Show the side of what it is like being a massage therapist, personal fitness coach and nutrition coach.  It is such a rewarding practice.  In my need and time to vent, sometimes this blog and my facebook wall are ways for me to let it go.  Sometimes I post to be silly.  Sometimes I post to provoke thought. Sometimes I need to post to let go of my own things so that I can be of better service.  I encourage you all to reply to my posts because it helps me learn more about you and myself.. without judgement.  Its never intended to any one person.  Its in my hopes that it causes people to think for themselves and to strike a nerve in people to stop settling.

The point being is that I am not afraid to take a stand like Pauline has with Fighter Diet, or Jillian Michael’s has with her new show “Losing it”.  I am tired of people getting in their own way to a better life.  From the people I coach that sit across from me at my desk that ball their eyes out because of where they are at with their weight and keep employing every single excuse of why they cant/wont change.  From the people that are one Big Mac away from a heart attack and know it and still make choices to back their heels up to that grave.  From my friends that I see them eat and/or train in a specific way that is a train wreck waiting to happen and If they were to all lower their guard and defenses and truly hear the words of a compassionate, loving friend, they won’t have to deal with injury and dysfunctional joints 5-10 years down the road.  From the family members that resent you for being who you are….

At the end of the day, I hold others responsible for their own decisions.  I keep the light on and the door open for whenever they choose to walk into that path of a more abundant life.  That is my gift, and my passion I choose to serve.  Just as a concerned parent has for their child, I have for you.  You want the best for them.  You educate them.  Inspire them.  Encourage them.  Then let them go….   and have them fish for themselves.

Almost every day I hear, ‘I just don’t have the time to exercise.’ Yet almost in the same breath a person talks about a favorite TV program or video game they were playing. If you have time to watch TV and or play video cgames you have time to do some physical activity. Instead of coming home and plopping in front of the television with your McDonald’s or Wendy’s food bag, grab a light dinner, perhaps a salad with grilled chicken with some fruit and nuts on top, and then head outside for a stroll around the neighborhood or to do some yard work. Go up and down your stairs a few times, dance to a tune on your Ipod while you vacuum or clean your house, run, jog or play with the kiddies. The idea is just  get some blood pumping and your heart rate elevated to get those calories burnin’. Before you know it you will have some exercise time automatically built into your lifestyle! The most important piece of information that you need to take away from this is that you need to be disciplined enough to not vege out once you get home from work. It only takes an hour or two and once its done you will feel so much better!

As a fitness coach and Performance Nutrition Specialist I advise people of these types of things day in and day out. incorporating just small amounts of activity here and there adds up and really starts to become successful. Don’t be afraid to get up and move, it won’t hurt you or kill you, it will only make you stronger!

You don’t have to be an athlete to enjoy simple activities. You also don’t need to perform athletic activities to burn calories, everyday lifestyles can burn calories just fine, but in order to lose the weight you want to lose or maintain the weight you are at you need to have a sensible diet.

You need to Organize, Prioritize and Delegate.

When it comes down to it, if you want it bad enough there is no way to stop you.  If you want it bad enough you will attract just what you need into your life to create the opportunity and time for you to have that ‘you’ time. Trust me, I am living proof….

More on Organize, Prioritize and Delegate to come…

PB oatmeal cookies
1/2c splenda (stevia for me about 2tsp.)
1/4 cup unsweetened applesauce
1/2c natural peanut butter (crunchy!)
1 cup ground oats
1 teaspoon baking powder
1/2 teaspoon salt (I skip it)
2 teaspoons ground cinnamon
1 cup rolled old fashioned oats
0.5 cups raisins (optional)
+ water as needed

Sometimes I add in 1 egg white to make batter stickier.

Combine all ingredients (no need to separate)
Place on cookie tray and bake in preheated 375 degree oven until done (15 min).

per cookie(makes 24)
62 calories
3g fat
7.2g carbs
1.2g fiber
2.5g protein

When we slip into a pit….

Posted: 18th July 2010 by IronAmazon in Uncategorized

What I mean by slipping into a pit is not a ‘literal’ pit, I mean an emotional pit.  A pit is a place where you feel stuck.  That your hopeless.  That you have no choice.  From a fellow former past pit dweller, I urge you to listen.

How do you slip into a pit?

> I only meant to watch my weight, I didnt mean to develop an eating disorder

> I only meant to go out for one drink, I didnt mean to start drinking every night

> I only meant to eat one cookie, I didnt mean to eat the whole sleeve of cookies and binge.

You see, my friends, this is addiction…  When you get distracted, you get addicted, and then wham… destruction.  Addiction is defined as bondage, a life consuming dependence to anything that interferes with physical and mental health.

I had an intervention this week with a client and their family regarding their food addictions.  Late night binging, hiding food around the house, sneaking food at all hours of the night, purging after hours of empty minded food consumption.  I am proud to say that they are on their way to a happier, healthier them.

Here are the signs of food addiction:

  • Obsessed with thoughts about food.
  • Eats to relieve worry or stress.
  • Eats until they feel sick.
  • Feels anxious while eating.
  • Worries or feels anxious while eating which results in more eating.
  • Overeats because the food is there.
  • Eats too fast so they can eat more.
  • Eats everything on the plate even when they feel full.
  • Feels guilty when they overeat.
  • Hides food so they can eat in secret away from other people.
  • Goes on a food binge after dieting or after trying to cut back.
  • Uses laxatives to prevent fat gain
  • Throws their binge food away and then digs food out of the trash
  • Does not like the feeling of being hungry.
  • Sees food as something to be avoided or as harmful.

How does this apply to being a Hard.Body.Elegance.  athlete?  Being coached by Iron Amazon, a recovering food addict herself, can help coach you through these types of situations and help steer you away down the path of having a healthy relationship with food.  Iron Amazon teaches you how food is utilized as fuel and as a method of healing.

Have the courage to seek help.  I mean, because if you don’t, all you have to lose is your life…   ?

A voice of Reason…

Posted: 11th July 2010 by IronAmazon in Uncategorized

This week has granted me time to be able to really dive into meditation, ask for divine guidance and listen that inner voice, that intuition, my ‘gut’ (that ‘thing’ we all have a different name for).  For about a week now I have been feeling some sort of shift about to happen but I was not really sure why or what that was going to consist of.  I just ‘felt’ it.  Many of my clients knew I had been in deep contemplation about career/business goals as well as personal growth goals.  This may be a long post so hang in there… :)

All things happen for a reason.  All things.  It is no accident that after my first competition in Oct 2008 that I was guided to read Dr Wayne Dyers book, ‘Change your thoughts, Change your life’  and it is no accident that after my first national competition that I was  guided to read Dr Wayne Dyer’s Book. ‘Excuses begone’ amongst other reads.  It is no accident that at this point in my contemplation that I read Erik Ledin’s post from Lean Bodies Consulting and that I  was having some of the deepest emotional conversations with clients of mine.  I read Erik’s post and I said to myself, he just took everything out of my mouth that I was saying to so many of  my clients this week when their bodies are unresponsive.

I stand up here with Erik (although e may not know me, nor do I have the outreach that he may) and my mentor Emma-LeighI am fed up with the gimmicky, cookie-cutter, assembly line of diet-givers, including the ones of the names of people we all now.  Slap ‘em together, take their money and send them on-stage.  What makes a trainer a coach?  I say its keeping the clients best interest at heart, being able to educate them about their unique individual bodies, putting their clients long term as well as short term health and wellness in mind, inspiring them to be who it is that they want to be, to be of better service to them and REALLY caring about the person whom which stands before you!  What happened to quality over quantity?

As Erik said in his blog, the so called coaches regret to talk to those about the psychological trauma that can occur from the rebound affect that can and DOES happen to often after competitions.  I have been there and done that.  I got sick of having that bondage to food so last year I got fed up and worked on myself mentally, physically, emotionally and spiritually to release that dependency and forever change the relationship I had with food.  I am happy to say that I DID NOT rebound after my last show in June 2010.

For so many, competing in bodybuilding, figure, fitness, etc can be a very dangerous mentally, physically, emotionally and spiritually.  It can do so many great thing for others and so many detrimental things to others.  I hope if Erik and Emma ever reads this that they stand up and say “finally another person to be a voice of reason and reality for so many people mislead and misinformed about diet and exercise’.  Albeit I do not have all the abbreviations after my name like Erik or Emma has, but its the oath that I stand here and say today that I am dedicated to all my clients.  That I will do everything that I can within my intuition and  boundaries to be the best for you.  This all comes full circle to that fact for me to be the Coach that Emma is to me and Erik is to so many -I have suspended my plans to compete indefinitely.  Especially now that I am beginning to work with competitors that are just now getting into this whole industry, my voice needs to be that more clear and real.  Its a large responsibility to be ones coach, and I will be damned if I am not going to fill those shoes.  And Emma and Erik if you read this, know that I keep my integrity close to my soul and I truly believe there is more than enough people out there that need our help.  I never want to compete against you.. rather I want us to be a team and on a mutual mission to be a voice of reason.

I have found where my niche is.  I know where I belong and my intuition for the last year and a half has been yanking on my arm saying, “Honey, This stage stuff aint for you!’ but my ego was saying, “yes it is… everyone says you have the genetics for it and how well you’d do’.  Competing allowed me to meet some pretty amazing people and have great networks.  Competing also distracted me from doing somethings with personal, professional and doing the things I really needed to focus on.  My education.  My financial future.   My relationships with others, myself and my Source.  Although I have read more personal growth books the last 2 years than I ever had, I thought that was ‘good enough’.  By really, its been doin’ that arm pullin’ thing for 2 years to get my attention (said in my best country western accent).

What you can expect from me- you’ll still see me rippin’ up the weight floor, throwin’ weights around, correcting people’s form, harassing the 40-something men that have been doing the same routine for 3 years and holding people accountable.  I wont be any less ripped, you’re not going to see this chick rebound!  I’ll till be sweating, pushing and screaming and I wouldn’t expect anything less than that from you!  Although I can never say never, but at least for awhile, I have some other arenas and stages that need this Iron Amazon!  And you can guarantee that my Iron Amazon Athletes will be amongst the best coached, whatever stage or arena of life they stand on…

I’ve only started with this new chapter in life, so you best stay tuned and hold on to your butts…. because what you will see come out of this will be grand.

Keep Pushin’ On….

A year off from the stage…. I set goals to what ‘we’ (meaning Emma and I) needed to sculpt, define, chisel and grow to bring the best package I could for my National Debut.

From May 2009 to Christmas 2009 I went from 142lbs to roughly 157lbs.  We put on some quality muscle, and managed to really only put on about 8lbs of fat.  Which in all reality, was a necessary evil to help my metabolism reset.  Being in a sever calorie deprivation for too long causes problems in the long run.  After Christmas I officially begin my ‘cut’ cycle.  I landed on the stage roughly 138-139lbs and about 9% bodyfat.  That is the leanest and most chiseled this gal has ever been.  But the most important thing I did was listen to my body.  Even though I was cutting down, I still never jeopardized my health in the process!

The show was ran superbly, despite the 2 hours of power outage from the crazy storms that hit Chicago that Friday afternoon!  I was very impressed by the professionalism of the promoters and expeditor’s of the show and the judges that stuck in there for a long night!

Here are some pics for you to enjoy!

Thanks for stopping in!  Make sure you leave a comment and I will be able to answer your questions!

Jan 13th 2007 was the day of realization.  That was the day that I took my first measurements and pictures for Emma.

Rewinding 3 years from there, I had been working on my own from Jan 2003 until then, with the article that I picked up in Jan 2003 Issue of Muscle and Fitness Hers. ‘Weight Training for Beginners’ with an amazing physique gracing its cover.  Just like any newbie and one who didn’t know much about training and nutrition, I couldn’t read enough magazines about fitness.  They became my Holy Grail.  Jan 2003 was a pivotal time in my life, now looking back.  I didn’t know the 215lb, 35% bodyfat Goliath that looked back at me in the mirror.  I quit the smoking habit I had from college, grew a passion for the Iron, adapted a new way to eat and started searching for schools that I could earn my Massage Therapy Diploma.  I left every excuse behind why I shouldn’t, couldn’t or wouldn’t. In that three year time frame that I worked on my own, I managed to shed 60 lbs.  Emma and I started this journey Jan 2007, @ 165 lbs and 27% body fat.  Below are my pics from Jan 2007.

I became a master of visualization.  I envisioned and acted as if I was already had the physique that I ‘wanted’.  You can’t get anywhere treating yourself like a ‘loser’…   Does any great ‘feat’ get accomplished by telling yourself that you are never going to be what you desire?

I am the same age today that I would’ve been if I decided to not change my life….. Get it?  I’m nearing 29 and I’d still be nearing 29 if I decided to keep living on the path of obesity.   So whenever you think its going to take to long to accomplish what you desire, you’re never going to get there.  Its been 7 years since I picked up my first dumbbell, and 3.5 years since I have been passionately changing my physique with Emma.  I am today, where I envisioned I would be.

Ode` to Emma-Leigh  http://www.emma-leigh.com/

Salute`

GET FED UP!

What is it going to take for you to get so darn fed up, sick and tired, and ticked off about the debilitating affects that your habits have on your physical and mental health and even your happiness?

That knee pain, that lower back pain, that bum shoulder.  The heartburn, the abdominal pain, the chronic fatigue.  The getting winded after only 5 stairs.  The fact that you cant go grocery shopping without using an electric scooter because of the affects of carrying around so much extra weight pains your body.  The fact that you cant play with your kids or grandkids because your extra weight causes you to live with physical limitations.  You see where I am going?!?!

When was the last time that you woke up in the morning, and felt good?  Do you refuse to look at yourself in the mirror because your disgusted with what looks back at you?  Do you refuse to take pictures because you hate the way you look?  Does your obesity or food addiction stifle your ability to create memories with the ones you love?

Aren’t you sick and tired of living in the past and using these as excuses:

> Not enough time

> Not enough money

> I’m too old for that

> I have kids

> That’s all I have ever known and been, I can’t change

> I don’t deserve it

> I’m afraid

>It’s too much hard work

> I’m too this, I’m not enough that, I don’t have this or enough of that……… I can’t….

The truth is, you can.  You have the innate ability in this moment to not let a single part of your past dictate who you want to be.  You can’t undo the past, just like the wake of a boat.  The wake doesn’t propel the boat, its just simply there and you have a choice, yes a choice, whether to allow the ripples of that wake keep you stuck in fear.  Every addiction is pleading for you to get fed up with it!  No matter the food, the drug, the alcohol or the people that your addicted to, you’re inner voice is pleading with you to  STAND up, Get FED up and live a life of happiness and health.

Make this affirmation:  I refuse to allow my self defeating thoughts to debilitate me.

“..for if you believe you can or cannot, you’re right…”  Henry Ford

3 weeks from National Debut

Posted: 29th May 2010 by IronAmazon in Uncategorized