The Verdict on Broiled Shrimp

My mouth is still salivating!   No chicken today!!  Pinterestmy replacement cookbook is the best.  Thanks to All Things G & D, I have a new recipe to add to my list. Tonight I felt the need to toss shrimp atop my organic cumin flavored brown rice and green beans, so I was happy when I stumbled on ATG&D’s quick and easy recipe.

Although I used her basic recipe, to satisfy my thirsty palette for spice,  I always add a little more spice to my dish.  In addition to my freshly minced garlic, I added an abundance of granulated garlic powder, old bay seasoning, freshly ground black pepper, and crushed red peppers.  Oh and instead of Ritz Crackers, I substituted with Kikkoman Panko Japanese Style Bread Crumbs.  The bread crumbs gave the shrimp a little crunch, which I LOVED!

Food Weight

I have learned to weigh all of my food.  The nutritional piece to preparing for a figure competition or meeting any fitness goal is serious.  You can put up all the weights humanly possible in the gym, but if your diet is off… well..   You will not meet your fitness goals.  Look how many shrimp I have to eat to get to at least six (6) ounces!  Lucky  me!

broiled shrimp dinnerOoh la-la!  Oh man!  This was outstanding!! The shrimp cooked for about eight (8) minutes (four minutes each side). The brown rice and green beans were leftovers.

The recipe was quick, I didn’t need a bunch of pots and pans, it and was a nice change from my typical sautéed stove top shrimp.  Do I recommend this recipe?  Heck yeah!!

empty pan

Seriously.  After I cleaned my plate, I told my husband I wanted to lick the pan that the shrimp cooked in!

Yesterday I did legs; my quads ache, so I did good.  Earlier I did abs in the basement.  My fireplace is in full effect and, for the moment, my belly is full.  So now I’m going to sit, chill, and wait for the 10-14 inches of forecasted snow.

Enjoy your evening and thanks so much for stopping by!  🙂


I Must Not Fear

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me.  And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.”
― Frank HerbertDune

What you are about to read may surprise some and may sound ridiculous to others but… it’s my truth, so I am sharing.

My fanatical friend and trainer is basking in the tropics this week, which leaves me all alone. Boo! 😦   I knew this day was coming and I’ve been restless about it.

Throughout the day I nervously studied the prescribed and written arm workout.  In case I misplace or lose the original paper, I made an extra copy.  One stuffed in my gym bag; the other on my desk.

My thinking is, if I study the workout beforehand, when I arrive at the gym, I will feel more confident, look more like a pro and look and feel less like a lost soul.  I confided in a friend.  She asked,

What are you afraid of?

Well… good question.  If I am going to be 200% honest with you, I need to reveal that Mrs. Fitness and Mrs. Patty Perfect (self-titled) always wants to do things to perfection.  God forbid I do something wrong and Lord knows that I have in the past and will error in the future.

By no means do I think I’m perfect or better than anyone else, I simply want to do the best of my ability (near perfection) in everything that I do. I’m working on the typos! 🙂  I try not to judge others, which is human nature in this country, but I am the critic when it comes to myself.

I know, I know!  There’s no such thing as perfect; however if I aim for the “P” word, then I’m assured that I’ve done my best and that’s all I want to do.  I can’t stand half-stepping or half-a** effort in anything.

You know what’s crazy?  I’ll run anywhere that is safe alone, take a fitness class where I don’t know anyone, but ask me to walk into a gym and lift weights alone… Nope.  I have never done this.  Most people who know me would not speculate that I have insecurities relative to any fitness environment.  But that goes to show you that we all have undisclosed bits and pieces of our personalities.

The gym environment is intimidating!  Ginormous, oversized, pulsating, loud music, tattooed male and female jocks grunting and slamming weights around.  You know the deer in the headlights thing?  That’s the situation I see myself in going solo to the gym. It’s silly because I know exactly what I’m supposed to do and I’m no stranger to the gym.

I asked a few women how they felt about weight lifting in the gym alone. They were not comfortable going it alone and feared “looking silly” or “not doing it right.”   I suspect the fear keeps a large number of woman off the gym floor.  The same is probably true for some guys, but they may not want to admit or acknowledge the intimidation factor.

Anyway, I swear by positive self-talk. The self-pep talk is my comrade that supports me when I lack confidence in myself. The talk has gotten me through many nerve wrenching situations.

While warming up on the treadmill, my eyes swiftly darted from one side of the gym to the other…. scouting out availability and space for my first exercise.  Boom!  I found a spot to begin my seated dumb bell curls.  I scurry off the treadmill and to my first station.

Are members watching and critiquing me?  Focus girl! My trainer’s note read….

Go hard or go home!

I claimed my bench with my one gallon jug of water, cranked up one of my favorite reggae tunes Shaggy’s, Strength Of A Woman, on my iPod, grabbed my 15 pound dumbbells and went to work on my bicep curls.  I knocked out three sets of 12 and before I realized it, I cared less about the who’s and what’s.

Tucked in my waist area, were my trainer’s written instructions.  Before moving on to the next exercise, I carefully reviewed her notes…  Twice I caught myself laughing aloud (not paying attention to anyone else) at the amount of weight I was instructed to lift.  Like, is she serious?  While shaking my head! LOL!

It took me less time to complete the workout than when I’m with my trainer.  Most likely because I did not talk to anyone–per her instructions–and really focused on the mind-body connection.  On A few of the exercises, I challenged myself to lift heavier than recommened and felt great about it.  At the end of the workout my arms were fatigued and I felt accomplished.

In spite of my fears, no one approached me to tell me that I looked silly or absurd.  While working out, another member may have been near me experiencing the same anxiety, but I wouldn’t know that.  Seriously we have to figure out how to get a handle on our fears. They are crippling and stifling.  Driving home I reflected on my experience.  All that fear and anxiety… for NOTHING.

Preparation for this competition is more involved than I anticipated. Not only am I tearing  down and rebuilding muscles, but I am also breaking down walls and barriers that unbeknownst to me have held me back.

At almost eight-weeks out from the competition, I am filled with anticipation about what the future holds for me.

Hmm… gotta love the unknown!

Thanks for stopping by!


On Finding Confidence

One important key to success is self-confidence.  An important key to self-confidence is preparation.

If it had not been for the wind in my face, I wouldn’t be able to fly at all.

-Arthur Ashe

Three to four inches heels have never inhibited my ability to confidently strut my long lean legs across a room…. that is until today!

After shredding my shoulders this morning, I moved on to my first official posing session!  In the locker room, I changed into my very short and tight shorts (I need to see my body, sweat pants won’t work).  The whole time, I’m thinking about folks, particularly the guys checking out my ass as I creep to a more private area to practice.   “Baby’s got back?”  Yup-always did!  Lol! But I have never been the type to wear ridiculously tight fitting clothes that bring unnecessary attention to myself.

You’re probably thinking,

She’s worried about walking across a gym floor in tiny shorts, when in two and half months, she’s gonna be half-naked on a stage in front of a 100 or more people!”

I know– I thought the same thing.  Mentally, I’m not quite there yet, but I am work in progress.

The chill of the room took my mind off my outfit and shifted my focus to my trainer’s instructions.  The mirrors are perfect for visual learners like me.  Walk with confidence!  Walk like you own the room!  I thought I was, but I was not.

Over-thinking movements and instructions got me feeling a little discombobulated.  Chin up, hand positioning, shoulders down, soft elbows, foot placement, transitions, smile……   Woo child… I’m dizzy just thinking about it!   Once again, I find myself extended beyond my comfort zone.  Hello?  Where the heck am I?

Out of corner of my eye, I could see gym members peeping in the room. Oh my gosh, can they see my tiny spider veins and other imperfections?  My inner voice shouts, Get over it girlfriend!!  Brene Brown’s, Vulnerability discussion on SuperSoulSunday pops in my head.

Vulnerability is the birthplace of innovation, creativity and change.
Brené Brown

Courage starts with showing up and letting ourselves be seen.
Brené Brown

Vulnerability sounds like truth and feels like courage. Truth and courage aren’t always comfortable, but they’re never weakness.
Brené Brown

Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy—the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.
Brené Brown

Empowered by Brown’s wisdom, my determination, my coach’s encouragement, and positive reinforcement I was guided across the room again, and again, and again, until I improved.  Posing is more involved than it looks, so is life; I tell my kids this all the time.  Today I took a dose of my own medicine.

What’s next?  My competition shoes are ordered– they should be in any day now. Meanwhile, practice, practice, and more practice.   I should have gotten pictures today, but my mind was occupied.  Oops!

Talk to you later and have a fabulous day!


Eat!

About 45 minutes ago, I completed a shoulder workout.

I pushed myself at the gym, but the nudging hasn’t stopped. How’s that?

Post workout eating is just as important as the weight training.

I am not hungry!

But I still have to choke these oats and eggs down. Ugh!

eggs

Plain Jane hard-boiled eggs. I usually sprinkle my eggs with freshly ground black pepper, but this morning I forgot.

oats

Organic steel oats (prepared in advance in a crock pot), with skinless apples, cinnamon, nutmeg, flax-seed, chia seeds, water and almond milk. Before reheating, I added one banana, more cinnamon, and almond milk. Filling and DELISH!

Some days, eating is more demanding than the real workout. Surprise! Surprise!

Have a great day!


Conditions For Success… One Rep At A Time

If you are serious about your goals, drop the conditions.  Go directly to your goal.  Be your goal.

Be your goal! Conditions often disguise strategies for escaping accountability.  Why not just take charge and create the experience you are looking for.

Eric Allenbaugh

By 7:45 this morning, I was well rested and warming up on the treadmill. Coasting along at 3.5 mph I hum and sing along to the music pumping into my ears. Give or take about 15 fellow gym rats ran on the tread, glided on an elliptical, or banged out weights to their maximum ability.

Anticipating today’s work out stirred me. For nearly three months, we’ve yet to repeat a routine, and that’s so cool. The routine is always a surprise–I only know that the routine will be increasingly challenging.

Within 30 minutes, my biceps and triceps “felt like fire running through my veins.”  That’s what my friend and trainer told me my arms would feel like.  She was right!  Some of the sets that flamed my muscles were:

The burning, the aching, and the explosive muscle stinging is necessary for muscle growth.  During the lifting phase of strength training, the muscles tear and are broken down.  Proper nutrition and rest allows the muscles to repair and grow.

Hallelujah!  It’s not easy, but I’m finally meeting my daily calorie goals. I forced this plate of food (dinner) down tonight because I cannot skip a meal.  I’ve gotta eat.

6 oz. chicken breast, 1 cup of white sweet potatoes, 1 cup of leafy frozen spinach

6 oz. chicken breast, 1 cup of white sweet potatoes, 1 cup of leafy frozen spinach

The LIVESTRONG application is helpful.

Because of my high metabolism, my daily calorie goal is 2000 - 2400

Because of my high metabolism, my daily calorie goal is 2000 – 2400

I got my hands on some fabric samples for my competition suit.  The vivid colors and the soft fabric are beautiful!  I have no idea what color suit I’ll be wearing, but I do know that it will be bright.  I love bright colors and they look stunning against my dark tanned skin.

fabric

There’s just so much to think about.  I know that schedule wise, I’m on track, but I’m a planner and will not satisfied until all the pieces are in place.

One day at a time and one rep at a time puts me one step closer to my goal.

Enjoy your weekend!


I Started…

….I finished!

Today's stats.

Finishing what you start, is what really matters.  Around the four mile mark, I felt like quitting today, but that wasn’t an option.  Pushing through the discomfort (probably from last night’s Corona, hot wings, and french fries), and reminding myself, “Mind over matter,” help me to finish.  I pushed through the discomfort and exceeded my goal of 8 miles today.  Yay!!

Don’t get hung up on somebody’s elses numbers.  My advice to the new runners and walkers is to focus on your goals.  Don’t look at my numbers and think I’m great and that you’ll never get there.  Because  somebody else is looking at my numbers and saying, “damn she’s slow!”  LOL!!  But it really doesn’t matter.  Fitness is about maintaining overall good health and well-being.

Keep it movin’ and remember to have fun!