About Tanya F. Cain

Eternal optimist, always wearing a smile. Must haves: sunshine, fitness (jogging, weight training, & CrossFit), reading, writing, music, and fun with family and friends.

Making The Protein Connection

How do I look like you?  I want my arms like yours?  What do I have to do? These are just a few of the questions I am constantly asked.

If you are starting a fitness program, especially one involving weight training, you need to get the scoop on the importance of protein intake.

You want ripped abs?  Ladies – you want to the confidence to go sleeveless and wear your arms out right?  To accomplish this, there are three basic essentials that you MUST do.

  1. Start weight training
  2. Eat lean and clean
  3. Consume more protein

Here’s an easy read article I found on Muscle & Fitness that will give you a simple explanation of why protein is important to building muscle.

8 Things You Should Know About Protein

Making the choice of which whey protein to take is overwhelming.  There are so many. Finding the right one for you is tricky.  Based on my fitness goals (figure competition), my trainer recommended Optimum Gold Standard 100% Natural Whey, which is working for me.

Since starting this protein, I’ve read many articles comparing protein supplements and recommend you do the same.  A good source to start reading is at BodyBuilding.com. Go to the supplementation page and there are endless articles.  Take your time reading through them.

If you’re working with a personal trainer, ask your trainer or an experienced fitness expert at your local gym for recommendations. I buy my protein at The Vitamin Shoppe, but there are other sites like eBay where it you buy it for cheaper. However, if you visit a store who sells supplements, a knowledgable staff member can help you.

Before deciding, consider your health and any dietary restrictions such as gluten, dairy and other allergies. If you take medication, always check with your doctor first.

Once you decide, buy small first. If you like it, can digest it, and it works for you, then buy a larger size.

Happy Monday and Keep it movin!  :)

 

Try This Dish For Dinner

My kitchen was a mess but the food was well worth the time. I’ve said it before, Pinterest is one of my favorite sites to discover new recipes.  Being a visual person, I’m attracted to the pretty images of food.  I scroll through boards looking for pretty dishes.

Today I made two new dishes and they were wonderful! The Mexican Quinoa Burger immediately snagged my attention.  I’m no professional photographer, but to me, the photo was picture perfect. Once I read the ingredients, I pinned the recipe to my Healthy Eating board, but it found it on cookingquinoa.net’s board.

The ingredients..

black beans

The recipe called for cooked black beans.  I used Shoprite organic can beans and rinsed them in cold water.

chilli seasoning

I forgot the “taco” seasoning, so I used “chili” seasoning instead.  I hated using the processed package, but used less than half the package.

onions peppers garlic

Onions, red peppers, and fresh minced garlic

panko box

I’m so glad I learned about these bread crumbs!

pepper jack

Mmm.. the flavor and kick of Pepper Jack Cheese!

salsa

Shoprite has a fresh hot salsa that is the best.  If you don’t have the time to make salsa, this is the next best thing.  It doesn’t have preservatives and spoils quickly.  It’s good on any kind of crackers or bread with cheese.

quinoa

Cooked Quinoa

smoked paprika

Gorgeous right! Lol!  Smoked Paprika! Your mouth should be watering about now.

bowl mixture

Mixing all the ingredients together.

burgers

The recipe made six hearty meatless and delicious burgers exactly like it said.

The other recipe has my mouth-watering just thinking about it.

Avocado Cilantro Lime Rice! I know where I found the recipe, but I don’t know who first came up with it.  I am just thankful that I discovered this dish on Cooking Classy! If you like avocados, limes, and cilantro… this recipe is for YOU! You have to try it; it’s so easy.  All you need is:

brown rice

Day old brown rice, but I had to cook a fresh pot of rice.

Avocado

ripe avocados and fresh lime juice.

cilantro

Fresh Cilantro

I got so excited that I forgot to take pictures of the cumin and minced garlic, but you know what that looks like.  Anyways, the final product is the most delightful and refreshing rice that I have ever eaten.

I also cooked grilled bourbon flavor chicken drumsticks for my family and grilled curry chicken breast for me.

Yeah, the hazard of eating different from your family is cooking two sets of meals (not always, but sometimes).

While cooking and making a complete mess in the kitchen, I danced to the beat of calypso and reggae music. I call it happy music because, the rhythm and lyrics are upbeat and keeps me dancing… making cooking so much more fun.  Before I know it, time has slipped by and I’ve cooked a bunch of food.

So here is what I ate and it was AMAZING!

dinner

Please visit both websites and try the recipes.  Who says eating healthy is boring? “They” haven’t tried it yet, I suggest you give it a shot.

I can’t wait to eat tomorrow’s leftovers.  :)

Try Something New!

I like to challenge myself. I like to learn – so I like to try new things and try to keep growing.

-David Schwimmer

I loooooove to try new things; it’s scary and fun!

If you are on a journey to live healthier, whether it is to eat better foods, get into better physical condition, or just to adapt a healthier lifestyle, it begins with having the courage to be open-minded to trying new things and a willingness to view life through a different lens.

I am so excited! Why? Because today I am trying not one, but two new recipes!! Heeey! I’m dancing around the kitchen. Lol!

To eat healthy and clean (as clean as possible), you have your staple food items (avocados, leafy greens, brown rice, quinoa, and more). However, the six meals a day can get boring really quick, so just like fitness, you’ve gotta mix it up!

This is suppose to be a quick post, so I’ve got get back to cooking, but check out the ingredients. I forgot to include the black beans and two other spices in the recipe, but everything else is included in the picture.

These ingredients may not look like much, but oh… wait until you see the results!

ingredients

I’ll chat with you later!  :)

 

 

Balancing Fitness

Just when I think I have this balance thing down something else gets added (by me of course) to the mix!  Lol!

If you follow Lexa’s Journal, you know that in May I competed in my first, and what I thought would be my “only” figure competition. “One and done,” is what I said.  Whelp!!!  Ya know, I’m already focusing on competition #2.  Ha! Ha!!  Will this be the last time I walk on stage??   Truly, only God knows! Lol!

Anyways, with this 8 month goal in mind, I must be careful about indulging in two of my favorite summer activities:

  1. CrossFitShape.com research estimates an average of 12.3 calories burned per minute in CF.  That’s just over 738 calories in one hour’s time.
  2. Running – According to the folks at sparkpeople.com, if I run 10 miles (which is a summer average for me), I’d burn close to 1,000 calories!!

If your goal is to burn calories and simply to lose weight, great, but…

 That is waaaay too many calories and muscle mass burned.  That’s a no-no for my fitness goals.

Does strength/weight training burn calories?  Absolutely, but it depends on the type of exercise, the weight, and the duration, but typically, you won’t burn as many calories as CF and running.

For now, balancing my fitness regimen focuses on my current goals (competition #2). Weight training four or five days a week and CrossFit one or two days and at least one rest day. Sounds like a lot?  Well…

Hard work pays off and I’m willing to put the time in. Are you?

So, I looked at the WOD for today and decided it wasn’t too bad. (I’m smiling)  I was sore from yesterday’s shoulder workout and Monday’s back, so this WOD was perfect:

SWOD:
rope climb practice

I am a work in progress when it comes to the rope climb.  Technique gets you up the rope, so I worked on my foot positioning.  I sweat like something crazy doing this, but I loved working with my favorite instructor Lisa.  She’s detailed oriented and never allow you to compromise on form.  Look for that quality in a CF instructor.  It matters. You’ll be thankful when you avoid injuries.

WOD: 20 min EMOM (every minute on the minute)
min 1 – 2 rope climbs
min 2 – 25 abmats (situps)
min 3 – 10 kbs swings + 10 kb push press 5l/5r 53/35
min 4 – 7 burpee box jumps

I did the modified rope climbs… 4 ground to standing. Everything else was cool. Sore shoulders prompted me to go lighter on the kettlebell exercises, so I used a 26lb KB.

While the workout wasn’t intense, it served as my cardio day and took one hour. Tomorrow is leg day, they’ll be ready and refreshed.

I’m going to try to get to the gym early tomorrow because we’re having a yard sale on Saturday and I have a lot of work to do.

garage

I’m all about de-cluttering and getting rid of stuff we don’t use.  I want to simplify everything in my life.  During the 10 years in our current home, we’ve accumulated too much and I just have to get rid of it.

I also need to get rid of clothes that no longer fit. About four to five months into my training, my body composition began changing.  My blouses grew tight around the back, shoulders and arms.  My pants started sagging in the rear, while others grew tight in the thighs.  My beautiful Calvin Klein winter dresses suddenly looked like they belonged to an older sister.

I no longer fit 99% of these clothes.

pants

I can put these pants on and off without unzipping or unbuttoning them. I had no idea this was going to happen!

dresses and tops

Look at this lovely pile of mostly spring and summer dresses and a few blouses!  It’s not like I lost 50 pounds or anything.. heck I didn’t really lose weight… I just developed muscle, loss fat, and sculpted a new physique.  Jeez!!  I’m still amazed.:)

CK dresses

This pile makes me want to cry!  I’m not a brand name person, but here lies beautiful designer suits and dresses.  It would cost more to pay for alterations than to buy new ones.  Sheesh!!

What doesn’t sell, I’ll give to a charity. Then come the fall, I have much shopping to do and I am going to have a blast shopping!

It’s getting late and I have a busy day.  Sweet dreams and thanks for stopping by! :)