tag:blogger.com,1999:blog-2524186373337761052024-03-16T00:28:32.842-07:00VMfitnessHey everyone! Its @VMFitness from Instagram! Here's my healthy living lifestyle blog where I'll post healthy advice, workouts, tips, and healthy recipes! Join me on my journey to fit!VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.comBlogger138125tag:blogger.com,1999:blog-252418637333776105.post-3413632591773556112016-07-26T03:34:00.001-07:002016-07-26T03:34:16.732-07:00VMFITNESS HAS MOVED!<div style="text-align: center;">
Check out my NEW Blog!</div>
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Not just focused on health or fitness, but my whole balanced lifestyle :)</div>
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VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com7tag:blogger.com,1999:blog-252418637333776105.post-12713395839088209442015-07-16T07:43:00.002-07:002015-07-16T07:43:07.664-07:00My Photoshoot Experience and Tips!<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"><span style="background-color: white; line-height: 24px; text-align: left;">I got all the pictures back from my amazing shoot with </span><a href="http://laurajquintero.com/" style="background-color: white; line-height: 24px; text-align: left; text-decoration: none;" target="_blank">Laura Quintero Photography!</a><span style="background-color: white; line-height: 24px; text-align: left;"> I had such a comfortable time, the atmosphere was amazing, weather was perfect, and the location was BEAUTIFUL! I mean look at the scenery! Gorgeous :)</span></span></div>
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<span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4qdb5HqXgaFIkie07SY2iYe1zQOblsNnKyn8teDZGIjaGVSravRoTPCgaJ8AfWekqCCxGYgO7t0zfG9f64hDUdScTbtNyrlpdu7PU6wJBLtmN1fkaaBSFhSb67Z7YyVhsyHsohNst-Ag/s1600/Screen+Shot+2015-07-14+at+3.30.22+PM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4qdb5HqXgaFIkie07SY2iYe1zQOblsNnKyn8teDZGIjaGVSravRoTPCgaJ8AfWekqCCxGYgO7t0zfG9f64hDUdScTbtNyrlpdu7PU6wJBLtmN1fkaaBSFhSb67Z7YyVhsyHsohNst-Ag/s320/Screen+Shot+2015-07-14+at+3.30.22+PM.jpg" width="213" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhteM29xbNSXtivul16JWADMz3AmHpevHnwyVEbPWSQv70nM_YclYIFLVEBdWoDGIWVjXPdyJX1lZJhxgEUK8uhSaicT_EhbsZbSvl_tATcrhUtCenUC7_l6Ii9s1muvE50xgo4PEuxCbg/s1600/Screen+Shot+2015-07-14+at+3.33.49+PM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhteM29xbNSXtivul16JWADMz3AmHpevHnwyVEbPWSQv70nM_YclYIFLVEBdWoDGIWVjXPdyJX1lZJhxgEUK8uhSaicT_EhbsZbSvl_tATcrhUtCenUC7_l6Ii9s1muvE50xgo4PEuxCbg/s320/Screen+Shot+2015-07-14+at+3.33.49+PM.jpg" width="212" /></a></span></div>
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<span style="font-family: inherit;">Just wanted to share some of the pictures with you!</span></div>
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<span style="font-family: inherit;">Some tips I experienced while getting ready for my shoot:</span></div>
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<ul style="list-style-position: outside !important; margin: 5px 0px !important; overflow: hidden; padding-bottom: 0px; padding-left: 2.3em !important; padding-right: 0px; padding-top: 0px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjggvdIRcgGMpZFlR1AmVTZReA-V0iJc4pKHh_rwrTnUzoqRvpfM-ZyNc5NyCLpuEWBESJEQEr-5TCRO94QoJeCA8lW5KvkwJkZlNnA79TYR1tKP3uhd7mV5DOHSHliw_Xkx8HHWuPmi1Q/s1600/Screen+Shot+2015-07-14+at+3.28.18+PM.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: inherit;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjggvdIRcgGMpZFlR1AmVTZReA-V0iJc4pKHh_rwrTnUzoqRvpfM-ZyNc5NyCLpuEWBESJEQEr-5TCRO94QoJeCA8lW5KvkwJkZlNnA79TYR1tKP3uhd7mV5DOHSHliw_Xkx8HHWuPmi1Q/s200/Screen+Shot+2015-07-14+at+3.28.18+PM.jpg" width="133" /></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGs1NfEdv20qsrOdQWcueLbb2knG4HdLev9o7xJ0-FS6EUphD4SEtag9Jl4DYdJjjl4t3hMcgd-PihAuoDV_Y9spnJ0ve-a7FnPShiV2w_kk5xkBR8TJ2UvchVOQMLf8I-mdRzdYOldtw/s1600/Screen+Shot+2015-07-14+at+3.26.58+PM.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: inherit;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGs1NfEdv20qsrOdQWcueLbb2knG4HdLev9o7xJ0-FS6EUphD4SEtag9Jl4DYdJjjl4t3hMcgd-PihAuoDV_Y9spnJ0ve-a7FnPShiV2w_kk5xkBR8TJ2UvchVOQMLf8I-mdRzdYOldtw/s200/Screen+Shot+2015-07-14+at+3.26.58+PM.jpg" width="131" /></span></a>
<li><span style="background-color: initial;"><span style="font-family: inherit;">I liked that I did my makeup a few hours before, to let it settle in and not look so "cakey". I suggest doing full face maybe an hour or so before, then doing touchups right before (eyeshadows and liner, powder, blush, bronze, lips etc!)</span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">It's good to do hair near the time of the photoshoot so that by the time you're shooting, the curls or whatever style hasn't fallen out!</span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">Bring a few different wardrobe choices! Having too many is better than too little</span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">Always bring a happy attitude and smile. No one likes shooting someone who's not in the mood for a happy session!</span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">Do your nails (feet and hands) before! I hated that I didn't prepare that part!</span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">Bring flat shoes and heels, because you might have to do some walking! We walked all over Arlington, VA so it was great to have brought flats as well!</span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">LOTION. Make sure you've moisturized up to make your skin look glowy and tan.</span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">Bring different hair accessories (clips, bobby pins, headbands, etc) in case you want to change your hair look throughout!</span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">Can't forget the power of lipgloss and chapstick! </span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">Always be doing something, you never know what shots may be by accident, but turn out the best!</span></span></li>
<li><span style="background-color: initial;"><span style="font-family: inherit;">Make sure you do have a good snack before, because you don't want to get too hungry or distracted during your shoot! Even a bar or a smoothie is good! It won't make you too bloated for the shoot, but will give you enough energy to have an amazing session.</span></span></li>
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<span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGqhHHmFvT7xyVBmMiKYA3zyZkG-g9ZsDwGDV8vnRSe23Ofa5L-YbJna3o-NvWiqUI-ye_gK0yBQl9mwgzF5dLHeK3lc6qM7x0beIq4bl0B-i4OWFoQzgSH2NuzgD8-Oi0D04m-rB7YvA/s1600/Screen+Shot+2015-07-14+at+3.35.26+PM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGqhHHmFvT7xyVBmMiKYA3zyZkG-g9ZsDwGDV8vnRSe23Ofa5L-YbJna3o-NvWiqUI-ye_gK0yBQl9mwgzF5dLHeK3lc6qM7x0beIq4bl0B-i4OWFoQzgSH2NuzgD8-Oi0D04m-rB7YvA/s320/Screen+Shot+2015-07-14+at+3.35.26+PM.jpg" width="213" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-yeC3J-7M0cbuE-b6ywcmZa9paUDcHsUzYFcCfhnYeOVWKXjKyqwPfwahqNYPnKUT5px6U6OzLSMCDaUEiWmhjkiLfPeBmg6Y2cxUqsD_Sd6ZwQuIZxEnXxufnXHQ9gobmJ03MY33xMY/s1600/Screen+Shot+2015-07-14+at+3.35.49+PM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-yeC3J-7M0cbuE-b6ywcmZa9paUDcHsUzYFcCfhnYeOVWKXjKyqwPfwahqNYPnKUT5px6U6OzLSMCDaUEiWmhjkiLfPeBmg6Y2cxUqsD_Sd6ZwQuIZxEnXxufnXHQ9gobmJ03MY33xMY/s320/Screen+Shot+2015-07-14+at+3.35.49+PM.jpg" width="212" /></a></span></div>
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<span style="font-family: inherit;">Hope you all enjoyed the pictures and tips!</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">AND I've actually decided a new setup of my blogs, sorrry I keep changing them on you all!</span><br />
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<span style="font-family: inherit;">I will post more random, day in the life/thoughts/feelings blogs over at my <a href="http://www.josiemaifitness.com/josiesblabbles-blog" target="_blank">Training #JosieBlabbles Blog HERE</a> and I'll post bigger blogs like Reviews, Recipes, Tips, Etc, HERE on my VMfitness Site :) </span><br />
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<br />VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com56tag:blogger.com,1999:blog-252418637333776105.post-23927969914012009612015-06-08T05:40:00.003-07:002015-06-08T05:41:54.548-07:00Erin Condren 2016 Life Planner & Sneak Peek!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3zS1I7Jk5LsMwr9JphEuNXEF444Nw0T6J0cFP5jqtGy1BPznSFyoF1UccDvKdI0nc_7XIR1NMg2jwSilY-PrjIkDGBaTeVEhmyyS4Op0CmRbSFVDIk_RQLSYnavdjcJl2cDMsCBozDtQ/s1600/image6.jpeg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3zS1I7Jk5LsMwr9JphEuNXEF444Nw0T6J0cFP5jqtGy1BPznSFyoF1UccDvKdI0nc_7XIR1NMg2jwSilY-PrjIkDGBaTeVEhmyyS4Op0CmRbSFVDIk_RQLSYnavdjcJl2cDMsCBozDtQ/s320/image6.jpeg" width="320" /></span></a></div>
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<span style="background-color: white; line-height: 18.4799995422363px;"><span style="font-family: Arial, Helvetica, sans-serif;">I was lucky enough to be part of the team that received the Erin Condren 2015/2016 Life Planner!</span></span><br />
<a name='more'></a><span style="background-color: white; line-height: 18.4799995422363px;"><span style="font-family: Arial, Helvetica, sans-serif;"> I was given the new planner, the new Designer Sticker Book, as well as other goodies and accessories such as EC Pens, pen clip, book coil clips, Keeping It Together ties for the book, and more!</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="margin-left: 1em; margin-right: 1em;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHXhyfjjqLStLAKQWnc2-EiaOYwZ8jvLG3Ct3lmBob5pnPrEPx16On9WJFEggHI5bisnSSO4dRMS9k42Pl6lW0zJ9opv7zHsgVJXNxeycYIFGE0ZhvtSxfCnjKcetli6fMw4-zpVoNqcE/s1600/image19.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHXhyfjjqLStLAKQWnc2-EiaOYwZ8jvLG3Ct3lmBob5pnPrEPx16On9WJFEggHI5bisnSSO4dRMS9k42Pl6lW0zJ9opv7zHsgVJXNxeycYIFGE0ZhvtSxfCnjKcetli6fMw4-zpVoNqcE/s200/image19.jpeg" width="200" /></a></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBBQn5kgDEiC_93GDP_gHly6S9HIm_xv_qjAyhRkaLH43Q1OEc0EotB6r-cPTzVSO-GJlUlH0i2romQ9eK6opsPYwKYbn3eZJYFyA4oK3eaYRQ4Y0FujZgXlMiO85LEpQE93elltxtgjE/s1600/image21.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBBQn5kgDEiC_93GDP_gHly6S9HIm_xv_qjAyhRkaLH43Q1OEc0EotB6r-cPTzVSO-GJlUlH0i2romQ9eK6opsPYwKYbn3eZJYFyA4oK3eaYRQ4Y0FujZgXlMiO85LEpQE93elltxtgjE/s200/image21.jpeg" width="200" /></a></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Erin Condren Life Planner:</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br />Included with the Life Planner Book itself, in the back of the book were some extra compliment cards, referral cards, do-it-all dot stickers, and coil clips that you can attach to anything and stick into your own customized life planner book! I used one to stick a picture of my family in the back of my planner. Also, there's a <b>Celebrate Everyday book</b>, which is basically a little booklet with every month and you can write in important dates, phone numbers, and passwords that you may need to remember! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">There's <b>two</b> options for the Life Planner: <i>Vertical or Horizontal</i>. I had already gotten the vertical layout from last year's <a href="http://www.itsvmfitness.blogspot.com/2015/02/fit-summer-cruise-erin-condren-planner.html" target="_blank">Life Planner</a>, so I got the horizontal one this time to see how they differed!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">On the left picture below is the Horizontal version, and the Right is vertical.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivYJkF3i80UwJSTmXKODBzPKmUfv8Jqv9TTivwzGEIkrtmcn9xMoLc7xFa744yPOk9K0Np706vfJBf88bR4AVoWWxKb6NYdf5UbkndX80hOfJ6n8BElKFhT_p7m4__pEtdb9XNbotwSHo/s1600/Screen+Shot+2015-06-07+at+1.27.02+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivYJkF3i80UwJSTmXKODBzPKmUfv8Jqv9TTivwzGEIkrtmcn9xMoLc7xFa744yPOk9K0Np706vfJBf88bR4AVoWWxKb6NYdf5UbkndX80hOfJ6n8BElKFhT_p7m4__pEtdb9XNbotwSHo/s200/Screen+Shot+2015-06-07+at+1.27.02+PM.png" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWPuP1mw0zcfiT9ywlAM7DKAX4O9nmIlUx9T7tbUOfGtId075jPRbErfGJsGCkmKwf49cwWdv_aVs3lAdqX6sRNee2vN_JfVSTMreapeesfIWBFaPDyGwxBouD84w57cp6b_dSeMpyMv4/s1600/Screen+Shot+2015-06-07+at+1.26.57+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="123" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWPuP1mw0zcfiT9ywlAM7DKAX4O9nmIlUx9T7tbUOfGtId075jPRbErfGJsGCkmKwf49cwWdv_aVs3lAdqX6sRNee2vN_JfVSTMreapeesfIWBFaPDyGwxBouD84w57cp6b_dSeMpyMv4/s200/Screen+Shot+2015-06-07+at+1.26.57+PM.png" width="200" /></a></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDODGsj_epgIZlSCQVKwi7Yn20GXJq0zVeRXbkCnVtAtGRnGRbo29x2N7BUKuZn0d3DVbAlhcJl6r_DUnIHZQul1TP36-7xoRpRELU-tzm0fIpDv_vSNmHZNucrg_xTjyd0OvoB6DQMJY/s1600/image10.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"></span></a><span style="font-family: Arial, Helvetica, sans-serif;">If you head to the <a href="https://www.erincondren.com/lifeplannerlookbook" target="_blank">Erin Condren LookBook Page here</a>, then you can experience the new Life Planner in a fun virtual way! You can see how the vertical and horizontal layouts differ from e</span><span style="font-family: Arial, Helvetica, sans-serif;">ach other! The vertical version is the same layout as the one from last year, however the horizontal one is new! Comparable to most school planners out there! I got this one because I thought the line by line layout would help me plan better and organize my days, work, youtube, etc. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3zS1I7Jk5LsMwr9JphEuNXEF444Nw0T6J0cFP5jqtGy1BPznSFyoF1UccDvKdI0nc_7XIR1NMg2jwSilY-PrjIkDGBaTeVEhmyyS4Op0CmRbSFVDIk_RQLSYnavdjcJl2cDMsCBozDtQ/s1600/image6.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">The 2015/2016 Life Planner did not have the month of June in it though, but that's Ok! I simply cut out the June pages from my old planner, and used the <a href="https://www.erincondren.com/accessories-coil-clips" target="_blank">book coil clips</a> to stick them into my new book :) I've already gotten started in decorating my Erin Condren! I'm using my <a href="https://www.erincondren.com/accessories-snapin-todo-list" target="_blank">snap in to do list</a> to plan my packing list for this week for my trip to California!! I'll be going to the San Jose Fit Expo next weekend!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I loved the </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 18.4799995422363px;"><b>Designer Sticker Book</b> (which you can see in the picture above) because it has so many pretty stickers! Shiny, with quotes, big and small, some with words, some without, a HUGE variety!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxWxjvtOtKNbjNXk-R_y4MeQ7NbvNhkZDz3-NXvKylB86ohDbAWSAwJWq9D92WLJovXrcXQ-GkKlmwPxymUzLyuvXtSYVEOmy5NDrte34aK__fbAEK5zFsZ9-wz43EmFIDTbtdcj5Y6ow/s1600/image8.jpeg" imageanchor="1" style="clear: left; float: left; font-family: Arial, Helvetica, sans-serif; margin-bottom: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxWxjvtOtKNbjNXk-R_y4MeQ7NbvNhkZDz3-NXvKylB86ohDbAWSAwJWq9D92WLJovXrcXQ-GkKlmwPxymUzLyuvXtSYVEOmy5NDrte34aK__fbAEK5zFsZ9-wz43EmFIDTbtdcj5Y6ow/s200/image8.jpeg" width="150" /></span></a></div>
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 18.4799995422363px;">So far I've loved everything that Erin Condren has released and designed for us all to use and make our days a little more organized, a bit brighter, and a whole lot more fun :) Follow me on <a href="http://twitter.com/vmfitness" target="_blank">twitter</a> and <a href="http://instagram.com/vmfitness" target="_blank">instagram</a> to see how I'm continuing to decorate and organize my life planner!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 18.4799995422363px;">If you want to get your own </span><a href="https://www.erincondren.com/" style="background-color: white; line-height: 18.4799995422363px; text-decoration: none;">Erin Condren</a><span style="background-color: white; line-height: 18.4799995422363px;"> goodies to keep YOUR lifestyle organized, click the link </span><b style="background-color: white; line-height: 18.4799995422363px;">below</b><span style="background-color: white; line-height: 18.4799995422363px;"> to get started AND to get </span><span style="background-color: white;"><b>$10 off your first order</b></span><span style="background-color: white; line-height: 18.4799995422363px;">!</span><br style="background-color: white; line-height: 18.4799995422363px;" /><span style="background-color: white; line-height: 18.4799995422363px;">Be sure to check your email for the coupon once you've signed up! </span><br style="background-color: white; line-height: 18.4799995422363px;" /><b style="background-color: white; line-height: 18.4799995422363px;"><a href="https://www.erincondren.com/referral/invite/josiemai0120" style="text-decoration: none;"><span id="goog_1303413388"></span>https://www.erincondren.com/referral/invite/josiemai0120</a></b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Thank you <a href="https://www.erincondren.com/" target="_blank">Erin Condren</a> for sending me this Life Planner Package to review!</span>VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com12tag:blogger.com,1999:blog-252418637333776105.post-87019704534231095612015-05-12T08:05:00.003-07:002015-05-15T11:52:35.759-07:00#OperationSxy Summer Edition: 12 Week Program <div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4s7RTk8G5SKDOMP_NUr6HWy6f4kaiiDPHmcTpiNBm7k0hKTc6A-q7pSLLqsGR31gZKqGCng08kvBih0ninQ2GkWKJVfRg-1Cl91Kq6CEi2gSjiJSXcB_976K_h37Kx77h-eF9GahdR78/s1600/Screen+Shot+2015-05-11+at+10.25.55+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4s7RTk8G5SKDOMP_NUr6HWy6f4kaiiDPHmcTpiNBm7k0hKTc6A-q7pSLLqsGR31gZKqGCng08kvBih0ninQ2GkWKJVfRg-1Cl91Kq6CEi2gSjiJSXcB_976K_h37Kx77h-eF9GahdR78/s320/Screen+Shot+2015-05-11+at+10.25.55+PM.png" width="320" /></a></div>
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It's finally here! </div>
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<h2>
<span style="font-size: large;">#OperationSxy Summer Edition 12 Week Program!</span></h2>
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What exactly is included in the <b>108 pages</b> of the program:</div>
<ul>
<li>12 Weeks of <b>workouts</b> that involve heavy weights to increase strength, muscle building, and blasting fat with high intensity interval cardio circuits</li>
<li>Pages of in depth <b>"Exercise Breakdowns" </b>to show and explain how to execute each exercise as well as modifications to make the moves easier or harder</li>
<li><b>Information</b> pages on the importance of </li>
<ul>
<li>progress check ins, measurements, and pictures</li>
<li>different types of cardio (HIIT vs LISS)</li>
<li>why you should lift weights</li>
<li>why you should rest, stretch, and foam roll</li>
</ul>
<li><b>Nutrition</b> information section </li>
<ul>
<li>breakdown of macros, micros, and other essential foods</li>
<li>in depth grocery guide list</li>
<li>tips for success</li>
</ul>
</ul>
** Note: these workouts do require the ability to do jumping movements (squat jumps, burpees) and basic weight bearing exercises such as squats, deadlifts, bicep curls, shoulder presses, etc. While there are modifications, if you are physically injured or unable to do most movements, this program might not be suitable for you.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha0yJa2qMYuOe2YWs_SP3ydUpDrNe5UJBpyWn4MGyreX_kjOSABwjOs_uE1SrBUkpEZmEJV-gQhnqbYd3mMF7H9yhS9mtmCV0sm3Ly5WuJ7q71TbxPxQcbcXR-TVwqfEjwaiuVOfPKJRI/s1600/Screen+Shot+2015-05-12+at+7.51.45+AM.png" style="margin-left: auto; margin-right: auto;"><img border="0" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha0yJa2qMYuOe2YWs_SP3ydUpDrNe5UJBpyWn4MGyreX_kjOSABwjOs_uE1SrBUkpEZmEJV-gQhnqbYd3mMF7H9yhS9mtmCV0sm3Ly5WuJ7q71TbxPxQcbcXR-TVwqfEjwaiuVOfPKJRI/s320/Screen+Shot+2015-05-12+at+7.51.45+AM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Example of Exercise Breakdown</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0ta49XOW-x79dzdxXGnNPOLmZ4Z-B26KWBzIkuK8FRHTKpBBPSSeBs2Mm-SfZLMn916ALmYGzuiMp-y9aw6RKhMl_BPBqRU9YLwDKd24NFv-fcPpMNiwsZ3M6dQDhTPzpJIT-_vN3aIU/s1600/Screen+Shot+2015-05-12+at+7.52.15+AM.png" style="margin-left: auto; margin-right: auto;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0ta49XOW-x79dzdxXGnNPOLmZ4Z-B26KWBzIkuK8FRHTKpBBPSSeBs2Mm-SfZLMn916ALmYGzuiMp-y9aw6RKhMl_BPBqRU9YLwDKd24NFv-fcPpMNiwsZ3M6dQDhTPzpJIT-_vN3aIU/s320/Screen+Shot+2015-05-12+at+7.52.15+AM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Example workout (not all will be in this circuit style!)</td></tr>
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<span style="font-size: large;"><b>The whole program is selling for just $35!</b></span><br />
Add to your cart below and start your #OperationSxy<br />
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<a class="ec_ejc_thkbx" href="https://www.e-junkie.com/ecom/gb.php?c=cart&i=1431362&cl=265673&ejc=2" onclick="javascript:return EJEJC_lc(this);" target="ej_ejc"><img alt="Add to Cart" border="0" src="http://www.e-junkie.com/ej/ej_add_to_cart.gif" /></a></div>
VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com14tag:blogger.com,1999:blog-252418637333776105.post-21744064870400472072015-04-28T09:01:00.004-07:002015-04-28T09:01:52.463-07:00I'm Pretty Fit Spring Protein Pack and Quest Bar Thin Mints Recipe!Eek another month means another themed I'm Pretty Fit box of goodies! Keep reading below for a review and for some DELICIOUS Quest Thin Mint Cookies!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdFfEddBfkjQX2J5bzh6Dh8n8eJifK6aVrj8Fgc1AhN1-HEcUWSGCzRcDtWPhpHTGU5tA6UgCDQzqj963QL2ltKVecLtcArNlY-LmHs9zUQ4IiNyLAAN5UCuCx40EiMcoKVA0Ix6czdW8/s1600/Screen+Shot+2015-04-28+at+11.58.19+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdFfEddBfkjQX2J5bzh6Dh8n8eJifK6aVrj8Fgc1AhN1-HEcUWSGCzRcDtWPhpHTGU5tA6UgCDQzqj963QL2ltKVecLtcArNlY-LmHs9zUQ4IiNyLAAN5UCuCx40EiMcoKVA0Ix6czdW8/s1600/Screen+Shot+2015-04-28+at+11.58.19+AM.png" height="320" width="239" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEykwZm3QuCUCpvCdpdVVTnY_lRFV2uzY2L2KRhplcGHX4HIvFV4_vSh4VmF0-41DAXDUG1mB21UBHCaRAcf4sFwpJ_spb6AWWe7_ymIZNWowzG3G2Dt6VtNtUlpTZuyuNHLJvMtLnmFw/s1600/Screen+Shot+2015-04-24+at+3.03.38+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEykwZm3QuCUCpvCdpdVVTnY_lRFV2uzY2L2KRhplcGHX4HIvFV4_vSh4VmF0-41DAXDUG1mB21UBHCaRAcf4sFwpJ_spb6AWWe7_ymIZNWowzG3G2Dt6VtNtUlpTZuyuNHLJvMtLnmFw/s1600/Screen+Shot+2015-04-24+at+3.03.38+PM.png" height="320" width="239" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEx3lypLGR01nQPF2uEJ22PbnZhqRqSoYpvF33_dFpf25xhx6G2Fyn-jZNzDtuE1TE78XsEGGFf0rpJexHF8ZqzbcRYoEPE6BIkxaQV2HqqpUsoqxOkhKCHdyf_H_nYca-qXsccEplp9M/s1600/Screen+Shot+2015-04-24+at+3.03.54+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEx3lypLGR01nQPF2uEJ22PbnZhqRqSoYpvF33_dFpf25xhx6G2Fyn-jZNzDtuE1TE78XsEGGFf0rpJexHF8ZqzbcRYoEPE6BIkxaQV2HqqpUsoqxOkhKCHdyf_H_nYca-qXsccEplp9M/s1600/Screen+Shot+2015-04-24+at+3.03.54+PM.png" height="320" width="239" /></a>This one's theme is "<a href="https://www.imprettyfit.com/box/spring-protein-pack/" target="_blank">Spring Protein Pack</a>" where they've assembled a bunch of different protein bars, powders, snacks, and more into an amazing box! I was actually <b>amazed</b> by how much I actually got when I opened the box, since what was inside was definitely worth more than the actual price of the pack itself! In it I got:<br />
<ul>
<li>2 LB Metabolic Nutrition Protizyme Tub (Vanilla Cake) plus 2 Sample Protein flavors in Peanut butter (my FAVE) and chocolate</li>
<li>Urban Remedy Cacao Brittle and $10 Gift Card</li>
<li>B-Up Bars - 2 mini sized and 1 full sized</li>
<li>2 Amrita Energy/Protein Bars (1 Chocolate Maca and 1 Mango Coconut)</li>
<li>Nogii Whey and Quinoa Protein Samples (I've never tried a whey quinoa blend before!)</li>
<li>Nogii Protein D'Lite (Chocolate Caramel Bliss) Mini Bar</li>
<li>Rockin Green Athletic Wear Detergent Sample (an eco-friendly cleaning product!)</li>
</ul>
The Spring pack itself is worth over $100 :O BUT the price of membership to get a monthly pack is only $50, WHAT?! And if you don't want to subscribe and just want to try the pack, it's only $55! For the whole <i>shabang</i>!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvBugoXhEai9J1dNGaU8Ifuk0K-KE_Fp4r9BjcCVMi0NH21bS0LtnBK0DWr85817ucqYOmcK5STVm28HitctQEv7fZhzx4rjzpmvdvUlfmawp6l3WdH7h1vopLjac1uBRmP18A3ew8StI/s1600/Screen+Shot+2015-04-24+at+3.04.11+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvBugoXhEai9J1dNGaU8Ifuk0K-KE_Fp4r9BjcCVMi0NH21bS0LtnBK0DWr85817ucqYOmcK5STVm28HitctQEv7fZhzx4rjzpmvdvUlfmawp6l3WdH7h1vopLjac1uBRmP18A3ew8StI/s1600/Screen+Shot+2015-04-24+at+3.04.11+PM.png" height="316" width="320" /></a></div>
They also sent me another tub of the I'm Pretty Fit Greens, which I love adding to my power protein smoothies! I love doing smoothies of handfuls of spinach, almond milk, fruit like bananas or strawberries, protein powder (I used one of the samples they gave me for that smoothie above), and a scoop of the <a href="https://www.imprettyfit.com/greens/" target="_blank">Pretty Fit Greens</a> to get in all those superfoods :) Also, if I'm not in a smoothie mood, I'll add it to my yogurts too! It does not have a thick earthy musky taste, it actually tastes pretty sweet to me!<br />
<br />
If you want to try out their monthly boxes or their greens yourself, use these helpful discount codes!<br />
<b>For the PrettyFit packs:</b><br />
Coupon code VMF10 for $10 off any of the packs <a class="yt-uix-redirect-link" dir="ltr" href="https://www.imprettyfit.com/" rel="nofollow" target="_blank" title="https://www.imprettyfit.com">https://www.imprettyfit.com</a><br />
<br />
<b>For the PrettyFit greens:</b><br />
Coupon code MYGREENS for 50% off their first bottle <a class="yt-uix-redirect-link" data-redirect-href-updated="true" dir="ltr" href="https://www.imprettyfit.com/greens" rel="nofollow" target="_blank" title="https://www.imprettyfit.com/greens">https://www.imprettyfit.com/greens</a><br />
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Have you guys seen <a href="http://www.questnutrition.com/enjoy-mint/" target="_blank">Quest Nutrition's</a> newest and super super tasty creation?!</div>
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<b>MINT CHOCOLATE CHUNK </b></div>
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Check out my taste test and review <a href="https://youtu.be/uWBE570eMFA" target="_blank">here</a>.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQkBv3Srxp0ExiSClgBMc8ut5-15Q7Z1xVYcguTFM_h8lVsUH9Gox0QpTTWHSicb8ruB26Y936gA4KaaMHAhSDCOBJwlLUouhWrmTPYguLoDHZnjQwzXHUooNdME154AmkJa1Ttuzbt5s/s1600/Screen+Shot+2015-04-25+at+9.58.39+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQkBv3Srxp0ExiSClgBMc8ut5-15Q7Z1xVYcguTFM_h8lVsUH9Gox0QpTTWHSicb8ruB26Y936gA4KaaMHAhSDCOBJwlLUouhWrmTPYguLoDHZnjQwzXHUooNdME154AmkJa1Ttuzbt5s/s1600/Screen+Shot+2015-04-25+at+9.58.39+AM.png" height="224" width="320" /></a></div>
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If I had to compare the flavor to anything, it would DEFINITELY be the Girl Scout Thin Mint Cookie. Not really like York peppermint patties, because these have a crunch to them from the chocolate chunks inside, which reminds me of the Thin Mints crunch!<br />
So why not recreate the Thin Mints, but out of Quest Bars?!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj78Yrc-5h2X9eeVjzrJBI47eeYoGyYHFo7SO3kHViyW-hcWCA6Mue-28GPq-lGJ1WtfG0N-YXRcug50W0w06BvBLMAXZZo5zV0BUU-wIH5DtV23as3hVYInUICYdyClF0IZ0LEDPJZC8U/s1600/Screen+Shot+2015-04-28+at+11.58.52+AM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj78Yrc-5h2X9eeVjzrJBI47eeYoGyYHFo7SO3kHViyW-hcWCA6Mue-28GPq-lGJ1WtfG0N-YXRcug50W0w06BvBLMAXZZo5zV0BUU-wIH5DtV23as3hVYInUICYdyClF0IZ0LEDPJZC8U/s1600/Screen+Shot+2015-04-28+at+11.58.52+AM.png" height="239" width="320" /></a></div>
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<div style="text-align: center;">
<b>Ingredients</b>:</div>
<ul>
<li>1 Quest Nutrition Mint Chocolate Chunk Bar</li>
<li>1 Hersheys Dark Chocolate bar (or any melting chocolate of your choice)</li>
<li>2 tsp coconut oil</li>
</ul>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<b>Method</b>:</div>
<ul>
<li>Microwave the quest bar for about 10 seconds, to get warm and breakable.</li>
<li>Break apart into 3 to 4 pieces, and roll and flatten each one into circles.</li>
<li>Place on parchment paper and bake at 375 F for 2 minutes</li>
<li>Take out and let cool/harden. </li>
<li>Melt the coconut oil and chocolate together in the microwave or on the stove in a small pot.</li>
<li>Using a spoon, pour the melted chocolate over the circles until they're completely covered</li>
<li>Let the chocolate cool and harden by placing the "thin mints" in the refrigerator.</li>
<li>Once they've cooled, VOILA. Easy as that, healthy high protein thin mint cookies!</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS-NTR2EyMYYi-tpnU7RYiiD5OiJyX-JjSinL2yDiHLo10y0dQkDH4EJAqy6a4qQXEHJfA0A6mgXtuOxcizoAOZnBqflntMXgbPD7_H1dQrg0hJOa0gDApqth3WShl_cZsbHEkUjVZhPs/s1600/Screen+Shot+2015-04-28+at+11.58.37+AM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS-NTR2EyMYYi-tpnU7RYiiD5OiJyX-JjSinL2yDiHLo10y0dQkDH4EJAqy6a4qQXEHJfA0A6mgXtuOxcizoAOZnBqflntMXgbPD7_H1dQrg0hJOa0gDApqth3WShl_cZsbHEkUjVZhPs/s1600/Screen+Shot+2015-04-28+at+11.58.37+AM.png" height="238" width="320" /></a></div>
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VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com28tag:blogger.com,1999:blog-252418637333776105.post-79591631422282966702015-04-17T13:52:00.003-07:002015-04-17T13:55:33.230-07:00Low Calorie Gluten Free Protein Batter! For Muffins/Cakes/Donuts/Pancakes!<div class="separator" style="clear: both; text-align: center;">
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I'm always looking for a cakey protein batter for donuts, muffins, pancakes, etc, but a lot of the time, protein recipes just turn out rubbery and dry! BUTTTTT not this batter! Finally nailed it! Maybe it's because I used the <a href="https://www.questnutrition.com/powders" target="_blank">Quest Protein Powder</a> which is a blend of different proteins!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihHWNOw3QkeMc13c4X4AR6PjVWK2ln9JQhWUAzFz73mwfqrivx2S8HTjCaA-y9xS7cC6vp711F49DZ3HjBVqVLSGDGsHz-dm9Ave2RpYhO6k4uKtPOisCwEVB93TG_w-VuKt3x2MVYV50/s1600/DSC02166.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihHWNOw3QkeMc13c4X4AR6PjVWK2ln9JQhWUAzFz73mwfqrivx2S8HTjCaA-y9xS7cC6vp711F49DZ3HjBVqVLSGDGsHz-dm9Ave2RpYhO6k4uKtPOisCwEVB93TG_w-VuKt3x2MVYV50/s1600/DSC02166.JPG" height="213" width="320" /></a></div>
<a name='more'></a><br />
<b>Ingredients</b>:<br />
<b>Dry</b>: <br />
<ul>
<li>1 cup oat flour (this may take more than 1 cup of actual oats. Blend up about 1.5 cup oats, and then measure out the 1 cup of oat flour)</li>
<li>3 scoops <a href="http://www.questnutrition.com/" target="_blank">Quest Nutrition</a> Protein (vanilla)</li>
<li>1 tsp baking soda</li>
<li>1 tsp baking powder</li>
<li>1 pinch salt</li>
<li>1/2 cup Erythritol (sweetener)</li>
<li>1/2 tsp cnnamon </li>
</ul>
<b>Wet</b>:<br />
<ul>
<li>3/4 cup natural applesauce</li>
<li>1/2 cup greek yogurt</li>
<li>1/2 cup almond milk</li>
<li>1 egg + 1/4 cup egg white</li>
<li>1 TBS nut butter </li>
<li>1 tsp vanilla extract</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJS-zZxoR55knDce_ER5vXCCWWxeepz48z06maopuH7bp00tILmGJrUXl-Ow5sXVpPzyoxo7XzqrnsQO9leQ2mDghL_lnfhoaKl08qWU0-bW39tZ8xx25e7h_BEKdUGwCXOJuT85yys8s/s1600/DSC02165.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJS-zZxoR55knDce_ER5vXCCWWxeepz48z06maopuH7bp00tILmGJrUXl-Ow5sXVpPzyoxo7XzqrnsQO9leQ2mDghL_lnfhoaKl08qWU0-bW39tZ8xx25e7h_BEKdUGwCXOJuT85yys8s/s1600/DSC02165.JPG" height="213" width="320" /></a></div>
<b>Method:</b><br />
<ul>
<li><b>Preheat</b> the oven to 350 F </li>
<li>Mix the dry ingredients together first, then set aside</li>
<li>Mix the wet ingredients in a different bowl</li>
<li>Mix the wet and dry ingredients together</li>
<li>Now <b>you decide</b>! You can make them as muffins, donuts, cupcakes, a cake, pancakes, whatever!</li>
<li>ALSO, these are very versatile! Add whatever you want to them before you pop them in the oven! Dried cranberries, coconut shreds, nuts, chocolate chips, etc!</li>
<li><b>Bake</b> at 350 F for 15-20 minutes (depending on what size you made them, continuously check and take them out once you can poke a toothpick or knife through and it comes out clean!)</li>
<li>Then you can <b>frost</b> with any topping you want! Nutbutters, protein frosting (pretty much protein powder mixed with water until a frosting consistency), nutella, light cream cheese frosting, etc! Possibilities are endless!</li>
<li><span style="color: red; font-size: large;"><b>NOTE</b></span><span style="font-size: large;">: these will <b>not</b> taste as good the next day, especially if they are left out. Try to finish them the day they're made! Give them to friends!</span></li>
<li>This makes 18 servings! Each serving with the nutritional info below:<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtN8dE8X_YgY-few2dOva_lXHdKHqimmYidedQIbI_0OuBivyX88FsgyW5F00We6Wg2CuMkpQBH4iXa68QvUn4LPf-LqkaLFUEj3w9wtkctzWxVRbA3g_ekFetsDmY8I1rd5lS9s4tgdk/s1600/Screen+Shot+2015-04-17+at+4.48.31+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtN8dE8X_YgY-few2dOva_lXHdKHqimmYidedQIbI_0OuBivyX88FsgyW5F00We6Wg2CuMkpQBH4iXa68QvUn4LPf-LqkaLFUEj3w9wtkctzWxVRbA3g_ekFetsDmY8I1rd5lS9s4tgdk/s1600/Screen+Shot+2015-04-17+at+4.48.31+PM.png" height="400" width="178" /></a></div>
</li>
</ul>
VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com16tag:blogger.com,1999:blog-252418637333776105.post-3193794289129738922015-04-06T08:57:00.001-07:002015-04-06T08:57:08.755-07:00I'm Pretty Fit! & Garbanzo Bean/Chickpea Blondies Recipe!This month I got the chance to try the Resolution Box from <a href="https://www.imprettyfit.com/" target="_blank">Im Pretty Fit</a>!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQja3TKu_44lGv4K2YW55SjHoEDiB8IDKe4ULXQgHjb0h4BO3-nrTd_zcnznC1KzLb89A9ompR3YYXDhdU01FpxDdiBCQkcxyC7ASf0vNzN4UmjKtnah-5mraqFOZU3lTEm9a45W7QID4/s1600/Screen+Shot+2015-04-06+at+11.32.21+AM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQja3TKu_44lGv4K2YW55SjHoEDiB8IDKe4ULXQgHjb0h4BO3-nrTd_zcnznC1KzLb89A9ompR3YYXDhdU01FpxDdiBCQkcxyC7ASf0vNzN4UmjKtnah-5mraqFOZU3lTEm9a45W7QID4/s1600/Screen+Shot+2015-04-06+at+11.32.21+AM.png" height="235" width="320" /></a></div>
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What it basically is is a monthly fitness box subscription where each month there's a different themed pack for your fitness lifestyle! Whether it be a Resolution pack for getting back on track, or a <a href="https://www.imprettyfit.com/box/spring-protein-pack/" target="_blank">Spring Protein packs</a>, Fall themed packs, and more! You can buy 1 pack <b>OR</b> buy a subscription to get a box monthly.<br />
<br />
This is my first ever subscription box type of package, and what I loved about it was that you can get to try a little bit of EVERYTHING. Instead of going out there and buying a huge box
of supplements or snacks, and ending up not liking them and then
wasting your money. With this, you get to sample everything, before you
go out and buy them!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyQxwGO_zGivmhwtPVY_N_MNrCW1mgmFRt6jPmTltdLmuKouBvRio3bvsQkmh_st5EsY8w3tpIspnWwWVtht7ml1kNfQWb6_B0skXDsYQISdEm7WAa0cAzpZq0kzjW1CK1c2ETJKTAy8A/s1600/Screen+Shot+2015-04-06+at+11.31.59+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyQxwGO_zGivmhwtPVY_N_MNrCW1mgmFRt6jPmTltdLmuKouBvRio3bvsQkmh_st5EsY8w3tpIspnWwWVtht7ml1kNfQWb6_B0skXDsYQISdEm7WAa0cAzpZq0kzjW1CK1c2ETJKTAy8A/s1600/Screen+Shot+2015-04-06+at+11.31.59+AM.png" height="200" width="147" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidq3BOckBkFiN_WjVMWfVuVK0DINJgex7lEnnKZiyA4iaNdtzn1_1aLUmEeqtwlg0WQf1ZKvcm5sT_8rJ9-ZFKgol45I9CGpRuCJTHZHtSBwNqNWnuB5TcRVOWG80hTJRCVHOHxV2nt_c/s1600/Screen+Shot+2015-04-06+at+11.32.14+AM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidq3BOckBkFiN_WjVMWfVuVK0DINJgex7lEnnKZiyA4iaNdtzn1_1aLUmEeqtwlg0WQf1ZKvcm5sT_8rJ9-ZFKgol45I9CGpRuCJTHZHtSBwNqNWnuB5TcRVOWG80hTJRCVHOHxV2nt_c/s1600/Screen+Shot+2015-04-06+at+11.32.14+AM.png" height="200" width="151" /></a></div>
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My favorites from this Resolution Box so far are the Egg White Chips and the ProCakes Protein Pancake Mix! YUHMMMM. Still have yet to try the About time protein samples, but I had them a few years ago and I remember them being super natural and tasty :)<br />
<br />
Also, I received a tub of their <a href="https://www.imprettyfit.com/greens/" target="_blank">PrettyFit Greens</a>, which is like a tub of wonderful superfood GOODNESS. I threw in a scoop into my protein smoothie to get all the benefits:<br />
<ul>
<li><span>Increases Energy </span><span></span></li>
<li><span>Supports Healthy Digestion </span><span> </span></li>
<li><span>Helps Optimize Overall Health </span><span></span></li>
<li><span>Contains Powerful Antioxidants </span><span> </span></li>
<li><span>Vegan Friendly, Non-GMO Formula</span><span> </span></li>
<li><span>No Artificial Flavors, Colors, Sweeteners, or Preservatives</span> </li>
</ul>
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKYd18pvf557PkcQ00Ie4vBWeq4huWvQX-r2JQfcQyTzj3hqTu7JqLF7pGmyUFxkRSPv3-2eU9h9AS9rNR-qAFp6fp_XlcX-c78Nj1IDCjhpFnmN9ditz6Pu1uSxSkiD1SsrwfWnBo0Gk/s1600/Screen+Shot+2015-04-06+at+11.32.05+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKYd18pvf557PkcQ00Ie4vBWeq4huWvQX-r2JQfcQyTzj3hqTu7JqLF7pGmyUFxkRSPv3-2eU9h9AS9rNR-qAFp6fp_XlcX-c78Nj1IDCjhpFnmN9ditz6Pu1uSxSkiD1SsrwfWnBo0Gk/s1600/Screen+Shot+2015-04-06+at+11.32.05+AM.png" height="320" width="246" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4-93hk3yVvKidtVuOfXfBH8UbjEz9-fwFDoxBUYTYh1QdzBqVPWGad4ZO_6mPqA-HshtoUJ3zFwT_jhYi362dQqwqPBFMchdBDmfe4f0tZ7nFPBpaBlN8IQEi0Ur5I6ui6bKPOsIIom0/s1600/Screen+Shot+2015-04-06+at+11.31.47+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4-93hk3yVvKidtVuOfXfBH8UbjEz9-fwFDoxBUYTYh1QdzBqVPWGad4ZO_6mPqA-HshtoUJ3zFwT_jhYi362dQqwqPBFMchdBDmfe4f0tZ7nFPBpaBlN8IQEi0Ur5I6ui6bKPOsIIom0/s1600/Screen+Shot+2015-04-06+at+11.31.47+AM.png" height="320" width="240" /></a></div>
<div style="text-align: center;">
See me making the pancakes and shake here on <a href="https://youtu.be/4jh056l-v8s" target="_blank">youtube</a>! </div>
Overall, I think subscription boxes are so cool! I know they have so many out there, not just for fitness either! They have beauty boxes, pet boxes for your dogs or cats, nature boxes, etc etc! I love that you can get a sampling of everything, and the price isn't too shabby either ;) If you do decide to purchase a subscription, or just a box to try it out one time, use the discounts below to save some money!<br />
<br />
Check out PrettyFit boxes <a href="https://www.imprettyfit.com/" target="_blank">here</a>!<br />
Resolution Pack: <a class="yt-uix-redirect-link" data-redirect-href-updated="true" dir="ltr" href="https://www.imprettyfit.com/box/resol..." rel="nofollow" target="_blank" title="https://www.imprettyfit.com/box/resolution-pack/">https://www.imprettyfit.com/box/resol...</a><br />
<br />
<b>For the PrettyFit packs:</b><br />
Coupon code VMF10 for $10 off any of the packs <a class="yt-uix-redirect-link" dir="ltr" href="https://www.imprettyfit.com/" rel="nofollow" target="_blank" title="https://www.imprettyfit.com">https://www.imprettyfit.com</a><br />
<br />
<b>For the PrettyFit greens:</b><br />
Coupon code MYGREENS for 50% off their first bottle <a class="yt-uix-redirect-link" data-redirect-href-updated="true" dir="ltr" href="https://www.imprettyfit.com/greens" rel="nofollow" target="_blank" title="https://www.imprettyfit.com/greens">https://www.imprettyfit.com/greens</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja_cK06mIxAvttaPKHy8ZOGye67F0TrCIBq6kk_qXuJw-4GaZx0VEYWTTV-9Khrnva_TdFTgF4Wh6CB_zaYApMxVwNhXizwE0LkfRa6jXgFXbM8NSGaL6B7ScmbrimK_ghGXVTqx_jTBw/s1600/Screen+Shot+2015-04-06+at+11.54.23+AM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEja_cK06mIxAvttaPKHy8ZOGye67F0TrCIBq6kk_qXuJw-4GaZx0VEYWTTV-9Khrnva_TdFTgF4Wh6CB_zaYApMxVwNhXizwE0LkfRa6jXgFXbM8NSGaL6B7ScmbrimK_ghGXVTqx_jTBw/s1600/Screen+Shot+2015-04-06+at+11.54.23+AM.png" height="200" width="170" /></a></div>
<b>Ingredients:</b><br /> •15.00 oz Chickpeas<br /> •1/2 cup warmed nut butter (I used Nuts N More http://www.nuts-n-more.com/)<br /> •1/4 cup liquid egg whites<br /> •1/4 cup Semi-Sweet Chocolate Chips (Amount up to you!)<br /> •1 scoop whey protein Vanilla (I used MGN Whey)<br /> •1/2 cup Apple Sauce Unsweetened <br /> •1/4 cup Calorie Free Pancake Syrup (I used Walden Farms Pancake Syrup from <a href="http://www.iherb.com/" target="_blank">http://www.iherb.com/ </a>- Amount up to you!)<br /> •1/4 tsp baking powder <br /><br />Blend all the wet ingredients and chickpeas together VERY well. I suggest a food processor! Then mix in the dry ingredients last. Pour onto parchment paper in a baking pan and bake at 350 F for 28-30 Minutes! VOILA! Let cool before cutting!<br />
<br />
<a href="http://iherb.com/">Iherb.com</a> discount: "VEP693" for a discount and free shipping! I get all my specialty health foods and baking ingredients from here!<br />
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VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com6tag:blogger.com,1999:blog-252418637333776105.post-71747968556596865052015-03-31T11:49:00.003-07:002015-03-31T11:50:47.517-07:00Tips for Staying Healthy On Vacation & While Dining Out!Why do vacations and trips always scare us to death when we think about staying on track for our lifestyle? Because it's a completely different atmosphere! You're on a different schedule, different foods are around you, and not to mention you're off your gym plan too!<br />
<br />
But don't worry, follow these tips and the vacation will do as little damage to your progress as possible :) If you want to view my <a href="https://youtu.be/t-3TbUKicDA">YouTube video on some tips, click here!</a><br />
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<ol>
<li>Portion sizes: You know I'm all about moderation not deprivation, but make sure it's MODERATION. You don't need the whole pizza, but maybe a slice or two are fine! Don't feel like you HAVE to finish your plate when you go out to eat at restaurants. Doggy bags are you friends and leftovers are sooooo tasty the next day. Ways you can watch your portion sizes are</li>
<ol>
<li>Share your plate with a friend</li>
<li>Ask the waiter to split your dish in half! Serve you one half now, and save half in a to go box!</li>
<li>Don't
order with your eyes! Sometimes our eyes are bigger than our stomachs,
so try and order a smaller dish. If afterwards, you're still hungry,
then you can always order another side. </li>
</ol>
<li>Save on the calories: there are soooo many sneaky calories in dishes when you eat out! Try and lessen the calorie overload by:</li>
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<ol>
<li>Getting sauces on the side</li>
<li>Get grilled, baked, steamed dishes instead of fried, buttered, or creamy</li>
<li>Don't fill up on the table munchies (biscuits, breads, nuts, etc) </li>
</ol>
<li>Allocate! I'm always allocating my proteins, fats, and carbs!</li>
<ol>
<li>Have open faced sandwiches or burgers! You don't need both buns for the taste! So just take one out and eat it open style!</li>
<li>If
you're having a carby meal at night, lessen the carbs throughout the
day! If you're having a fatty meal later, lessen the fats throughout the
day</li>
</ol>
<li>"I regret wasting calories on things that didn't taste as good as I hoped"</li>
<ol><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLH9WH2O6uCwPBYBPJb1rEF1wLm-Y4POFZwLsaKJZLt455Chv0tOhMrkc153WEL5a5S7lq6-hl2SKtrcE-5-yXiLhKOhaJFaSFywtFfLxtWBkAMmlmBhyphenhyphenwgceXnhDiELDSehCODZFgHQM/s1600/Screen+Shot+2015-03-31+at+2.33.45+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLH9WH2O6uCwPBYBPJb1rEF1wLm-Y4POFZwLsaKJZLt455Chv0tOhMrkc153WEL5a5S7lq6-hl2SKtrcE-5-yXiLhKOhaJFaSFywtFfLxtWBkAMmlmBhyphenhyphenwgceXnhDiELDSehCODZFgHQM/s1600/Screen+Shot+2015-03-31+at+2.33.45+PM.png" height="116" width="200" /></a>
<li>Don't waste your calories! If you don't like the food, don't eat it!</li>
<li>If
you're at a buffet, look at everything before piling it all on your
plate! Pick out the things you know you'll like instead of just filling
yourself up with food you'll just regret later</li>
</ol>
<li>Be annoying to the waiter! Ask how dishes are prepared, ask for no seasoning, ask for additional lemon, for steamed instead of fried, sauce on the side, etc etc. This is your life, who cares if one person gets annoyed! </li>
<li>KEEP ACTIVE </li>
<ol>
<li>Have a buffer for those additional calories! Add in activities like swimming, walking everywhere, going to amusement parks, etc. Keep active so that you don't have the DOUBLE negative of eating too much AND not working out! Add in some exercise/be active to help lessen the impact the additional food will have</li>
</ol>
<li>Alcohol: Always aim for the less calorically dense choices. Don't go with the mixes with soda or juice because that's a lot of unnecessary sugars! Try vodka and water, vodka diet sodas, vodka sugar free redbull, or lightened up versions of your favorite drinks! Ask for mojitos with less sugar!</li>
</ol>
AND IT'S VACATION! Don't forget to enjoy yourself. Don't revolve your days around food or stressing about it all. If you're having a great time, food shouldn't be the center of attention! Spending time with your friends, family, loved ones SHOULD be! So have fun, relax, make smart choices, and you'll do great!VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com6tag:blogger.com,1999:blog-252418637333776105.post-56721854106582861572015-03-19T07:28:00.002-07:002015-03-19T07:29:10.230-07:00Ebelskiver Protein Pancake Puffs!<div class="separator" style="clear: both; text-align: center;">
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I love pancakes, but making little pancake ball puffs are so much fun! Especially when you can fill them with YUMMYY things like nutbutters, quest bars, nuts, the choices are endless!<br />
For these, I stuffed my <a href="http://www.ehplabs.com/">EHP Labs</a> protein puffs with <a href="http://www.nuts-n-more.com/">Nuts N More</a> Chocolate Peanut Butter!<br />
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<a name='more'></a><b>Ingredients</b><br />
- 1/4 cup liquid egg whites<br />
- 1/2 cup natural apple sauce<br />
- 1/3 cup oats<br />
- 2 TBS coconut flour<br />
- 1 to 2 TBS milk of choice<br />
- 1 Scoop whey protein (I used <a href="http://www.ehplabs.com/">EHP Labs</a> Strawberry Whey)<br />
- 1/4 tsp baking powder<br />
<br />
- Nut Butter of Choice to fill (I used <a href="http://www.nuts-n-more.com/">Nuts N More</a> Chocolate Peanut Butter Spread)<br />
<br />
<b>Method</b><br />
- Blend all ingredients together very well<br />
- Heat up your ebelskiver pan on low to medium heat and spray with nonstick spray<br />
- Pour batter evenly into all 7 slots<br />
- Spoon nut butter of choice onto each batter<br />
- Wait for one side to cook<br />
- When it's ready to flip, gently push on the edges to flip each ball over onto the other side<br />
- Let cook thoroughlyVM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com5tag:blogger.com,1999:blog-252418637333776105.post-86772055494123929142015-03-16T05:59:00.003-07:002015-03-16T05:59:31.815-07:00High Protein Cheesecake! This has to be one of my FAVORITE recipes. High protein, pretty low calorie compared to Cheesecake Factory Cheesecakes, and SO easy to make!<br />
<b>Macros</b>: makes 8 HUGE square servings (or you could do slices!)<br />
1 out of 8: 198 calories, 9.7 g fat, 11.2 g carbs, 15.8 g protein! <br />
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<b>Crust</b><br />
<ul>
<li>3-4 graham cracker sheets</li>
<li>2 TBS melted coconut oil</li>
<li>1 TBS almond milk</li>
<li>optional: 1 TBS sugarfree syrup (I use <a href="http://www.iherb.com/Walden-Farms-Pancake-Syrup-12-fl-oz-355-ml/39774">Walden Farms zero calorie pancake syrup</a> from <a href="http://iherb.com/">Iherb.com</a> - use discount code<span style="font-size: large;"><b> "VEP693" </b></span>at checkout!)</li>
</ul>
<b>Cheesecake Filling</b><br />
<ul>
<li>8 oz light cream cheese</li>
<li>12 oz fat free greek yogurt</li>
<li>2 eggs</li>
<li>2 egg whites (6 TBS liquid egg whites)</li>
<li>2 scoops whey protein</li>
<li>1-3 TBS sweetener of your choice</li>
</ul>
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<b>Method</b><br />
<ul>
<li>Preheat oven to 250 F </li>
<li>Mix the Filling ingredients! Let the cream cheese sit out in room temperature to soften up</li>
<li>Blend all the liquid/soft ingredients together</li>
<li>Mix dry ingredients together in a separate bowl</li>
<li>Then combine the wet and dry ingredients</li>
<li>Set the cheesecake filling ingredients to the side and start working on the Crust!</li>
<li>Blend up your graham crackers (the thicker the crust you want, use more crackers!)</li>
<li>Then mix the blended up graham "flour" with the coconut oil, almond milk and optional syrup.</li>
<li>Put parchment paper into a baking dish and plop the crust onto the parchment paper and flatten out with your hands. Pour the cheesecake filling onto the crust.</li>
<li><b>Optional Topping:</b> I made a cinnamon swirl mix to top my cheesecake! Made out of 1/4 cup of zero calorie syrup + 1 TSP cinnamon mixed together, then swirled on top!</li>
<li>Bake the cheesecake for 30 minutes at 250 F. Then bake for 45 minutes at 220 F! Let it cool COMPLETELY for a few hours/overnight in the fridge to set! Then cut it up!<br />
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</li>
</ul>
VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com42tag:blogger.com,1999:blog-252418637333776105.post-81219084507690746692015-02-26T06:33:00.003-08:002015-02-26T06:33:47.846-08:00{Gluten Free} Red Velvet Beet Cupcakes! + Erin Condren Fun in the Sun Bundle!<ul></ul>
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<b>MMMM </b>Made these healthified Red Velvet Cupcakes for Valentines Day! They turned out DELICIOUS! Who knew vegetables would be amazing in desserts?! :D<br />
<br />
Also, Check out these ADORABLE personalized sandals from <a href="http://erincondren.com/">Erin Condren</a>! <3 in LOVE. And I can't wait to rock them out on the beach next week for my Spring Break in PANAMA CITY, FLORIDA! <3 <br />
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I love that the bundle came with a tote too! It's SO durable, almost like potato sack material, so I can stuff a bunch of things in there like makeup, sunscreen, towels, etc! Can't wait to use this on my vacay! If you want to get your OWN fun summer/spring break bundle, head to<a href="https://www.erincondren.com/referral/invite/josiemai0120"> THIS link </a>and you'll get $10 off your first order! WHATTTT! I know I know, you're welcome :P</div>
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<a href="https://www.erincondren.com/referral/invite/josiemai0120">https://www.erincondren.com/referral/invite/josiemai0120</a></div>
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<b>And now, TO THE CUPCAKES! :D </b></div>
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<br />
<b>Ingredients</b>:<br />
<ul>
<li>2 small to medium beets (chopped into small pieces) </li>
<li>2 eggs </li>
<li>3 Tbs coconut oil </li>
<li>1/4 cup agave </li>
<li>1 teaspoon vanilla extract </li>
<li>1/2 teaspoon cinnamon </li>
<li>Pinch of sea salt </li>
<li>150 g almond flour </li>
<li>¼ cup cocoa powder </li>
<li>½ tsp baking powder </li>
</ul>
<b>️Frosting</b>:<br />
<ul>
<li>Whipped cream cheese frosting from Walmart + sprinkles! </li>
</ul>
<br />
<b>Method</b>:<br />
<ul>
<li>chop beets into small pieces</li>
<li>blend beets with eggs</li>
<li>mix rest of wet ingredients together</li>
<li>mix dry ingredients together in a separate bowl</li>
<li>then mix wet and dry together</li>
<li>bake in cupcake tins at 350 F for 30 minutes or until toothpick comes out clean </li>
</ul>
SOO SOOO Easy and DELICIOUS!<br />
If you happen to make ANY of my recipes, be sure to tag me on Instagram or Twitter @vmfitness and hashtag #vmfitness so I can see the yumminess! <br />
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VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com13tag:blogger.com,1999:blog-252418637333776105.post-70581192021642865732015-02-01T07:00:00.000-08:002015-03-24T05:57:54.485-07:00Erin Condren Planner Review and $10 OFF + Fit Summer CRUISE?!<div style="text-align: center;">
Want to possibly join me and a bunch of other Fitness/Healthy lifestyle lovers this summer for a Fitness #HealthyBodyHealthyMind cruise?! Be sure to watch my YouTube Video where I talk about it! :D </div>
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Also in this video, I give a review of the <a href="https://www.erincondren.com/life-planners">Erin Condren Quick Ship Planner ($50) </a>and the <a href="https://www.erincondren.com/bundle-happy-new-you-clutch">H</a><a href="https://www.erincondren.com/bundle-happy-new-you-clutch">appy New You Bundle Clutch (on sale from $33.20 down to $25!)</a>!<br />
I've been looking for a new planner for a longggg while because my life was pretty unorganized :P I had a separate planner for school/homework/planning and a separate journal for my Vmfitness Fitness updates/progress/etc. However, I would always leave my Fit Journal in my gym bag and never have it on me to update! But NOW, I have everything I need in one Planner! And I LOVE IT!<br />
You can watch the video above to see my breakdown and review of the book, or you can keep on reading below!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjKL24p3g65NFKh9kvm0jIUA4hhBfWd7n672ve5NxARhT0SrurJsjuQkWKdAWkAeKdtL_5CyBbOTaJainB_cu61RplAx5-qK2pDAhxtzqVZYlhzFj6crXBGqn6XmvJpB4PkIYF6sZUpKY/s1600/IMG_1229.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjKL24p3g65NFKh9kvm0jIUA4hhBfWd7n672ve5NxARhT0SrurJsjuQkWKdAWkAeKdtL_5CyBbOTaJainB_cu61RplAx5-qK2pDAhxtzqVZYlhzFj6crXBGqn6XmvJpB4PkIYF6sZUpKY/s1600/IMG_1229.JPG" height="223" width="400" /></a></div>
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<span style="font-size: large;"><a href="https://www.erincondren.com/bundle-happy-new-you-clutch">Happy New You Bundle Clutch</a> </span></div>
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<span style="color: red;"><b>(on sale from $33.20 down to $25!)</b></span></div>
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This bundle comes with sooo many goodies! </div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHeaU6EIUcBp6Ee5bXEnTtWVmvgexyzMjmFhwCG3TpqqqmZ_bKYA8IxIcG4Bcn1-Pan23dXW4cRalpZIZhoh25b4vWhBfXi9_20NEBq8cuvghx0ql70xYR1ujc-J4twYkDNYcvTT1me3I/s1600/IMG_1224.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHeaU6EIUcBp6Ee5bXEnTtWVmvgexyzMjmFhwCG3TpqqqmZ_bKYA8IxIcG4Bcn1-Pan23dXW4cRalpZIZhoh25b4vWhBfXi9_20NEBq8cuvghx0ql70xYR1ujc-J4twYkDNYcvTT1me3I/s1600/IMG_1224.JPG" height="177" width="320" /></a><span style="font-size: 14px;">1. Monthly Budget Book</span><br />
<span style="font-size: 14px;">2. Wellness Journal</span><br />
<span style="font-size: 14px;">3. Snap-In Meal Planner</span><br />
<span style="font-size: 14px;">4. Snap-In To-Do List</span><br />
<span style="font-size: 14px;">5. set of Elastic Bands</span><br />
<span style="font-size: 14px;">6. Perpetual Calendar</span><br />
<span style="font-size: 14px;">7. Pen Holder</span><br />
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My favorite item from it would have to be the <a href="https://www.erincondren.com/accessories-wellness-journal">Wellness Journal</a>, especially for this fitness/health lifestyle! If you can see in the picture below, it separates your days by meals! So you can put in what you ate that day from Breakfast, Lunch, Dinner, Snacks, and there is also a section where you can write your goals, what activity/workout you did that day, and any other notes! In the beginning of this Wellness Journal there is also a progress update page that lets you write in your measurements for quarterly results, which I think is AWESOME. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg69-uEK1Syp0Czzqd1BjgZzZrxpw7zwCtSb_ZXxtX3eOp0AIFqgdWghuWBcDyMIpfAKoYfCAFbElrw3GoUAMZelJxgmt0PNAONSzcjvXRpB4MhVYXi_xAITUi44IZl7js47CqBKLDNgcQ/s1600/IMG_1240.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg69-uEK1Syp0Czzqd1BjgZzZrxpw7zwCtSb_ZXxtX3eOp0AIFqgdWghuWBcDyMIpfAKoYfCAFbElrw3GoUAMZelJxgmt0PNAONSzcjvXRpB4MhVYXi_xAITUi44IZl7js47CqBKLDNgcQ/s1600/IMG_1240.JPG" height="222" width="400" /> </a></div>
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And what's great about these little thin notebooks is that I can place
it in the BACK of my Erin Condren Planner in the "Keep It Together" pouch, and that way keep everything
together so I don't have to go scrambling for different books or
journals or forget one at home and not be able to update it! Super handy
to have! I also love the dry erase boards they include for "Oh! What to Eat" and "Oh! What to Buy" because since they're snap in, I can just snap them into the current week, plan my weekly meals and my grocery list/shopping list and I'm set! To see more about the Budget Book and the Perpetual Calendar, watch the YouTube video to get a glimpse of what's inside!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSmQdMDFIDK8GmTE0TAutIQAGdrW5onhgaEYANVXpetld4CQ1EEdPgdetAmJ89SbwbXF6ehVz-6Us9p_QjKDEUCilDqZZRwVlioGjCv3nL1RQgkOdRmdk_TmrNtXukpgDY0mvO3TUO5bg/s1600/IMG_1236.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSmQdMDFIDK8GmTE0TAutIQAGdrW5onhgaEYANVXpetld4CQ1EEdPgdetAmJ89SbwbXF6ehVz-6Us9p_QjKDEUCilDqZZRwVlioGjCv3nL1RQgkOdRmdk_TmrNtXukpgDY0mvO3TUO5bg/s1600/IMG_1236.JPG" height="221" width="400" /></a></div>
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<div style="text-align: center;">
<span style="font-size: large;"><a href="https://www.erincondren.com/life-planners">Quick Ship Planner</a></span> <b><span style="color: red;">($50) </span></b></div>
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Now we'll take a quick look at the Quick Ship Planner!</div>
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The Quick Ship is an option if you do not want a customized cover (<i>although who wouldn't want one, with your own name on it and everything?! I actually went back on the site and ordered one that should be coming within the next few weeks! YAY! Love personalized things!</i>)</div>
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How the Quick Ship comes: Shows the year view in months, then shows the full month so you can plan it out right in the beginning, and then the following pages are the weeks laid out. Each day is separated by Morning, Day, and Night, making planning and organizing appointments or your schedule a lot cleaner! At the bottom you have space to write whatever you wish, like meal plans, thoughts, To Do lists, etc! And on the left you have a whole section to write your goals for the week. I'm not sure if you're the same, but I always feel like writing things down sets it in STONE and makes it more legit and I'm more likely to actually complete the task if I write it down! A goal in your mind isn't as strong, but when I can SEE IT physically, it's just another motivational PUSH to succeed!</div>
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Near the end there are also additional lined pages for notes, and then empty pages for random doodles! I think I'm most excited to use these stickers that are included at the end of the Planner! Basically they're reminder stickers like "Birthdays, Doct Appt, Mani/Pedi" etc, and also there are 2 blank sheets of stickers included, so that YOU can write what you want on them! For example, you could make stickers that are for Bills or Paydays, or Laundry day, Meal prep day, workout, ETC! The stickers are also pretty easy to take off the paper as well, so if you want to reuse them for the next month, it's not too hard to just move the stickers around and save some mulahhhh $$.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMSLpNOqYR5UP0l5-G22VaVcf9mxeuj6zAu2waWJP6r7aiCLPJNKIa38USF1bneIgbaRTFRE6BLLnz4dKmJnfJJ5nyxKXqCgtMGLsVvF_VnL02p0_xvv8ATc2rdbYi7s4CA2UkOKEQkyQ/s1600/IMG_1233.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMSLpNOqYR5UP0l5-G22VaVcf9mxeuj6zAu2waWJP6r7aiCLPJNKIa38USF1bneIgbaRTFRE6BLLnz4dKmJnfJJ5nyxKXqCgtMGLsVvF_VnL02p0_xvv8ATc2rdbYi7s4CA2UkOKEQkyQ/s1600/IMG_1233.JPG" height="223" width="400" /></a></div>
I am SO SO excited to get to writing in my planner and just fill it with my crazy life and schedule :) I love cute organizational things like this because I feel like it PUSHES me to be more organized and scheduled! I'll probably upload a YouTube video later on the planner actually filled out and how I'm utilizing it for School, Life, Fitness, ETC!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1HVlc95raOEadb05Uv95egxU4pBWWorEmqqJTZZvAmI7vqYkGWs_2T1VAmMgFylcx5LDsqNVSm6I5yV3QyXRvhfwJIzrHxmj-1L9ERG6dK9QuHvt2crIdeSeAK2rKBrpZGI9UWez746o/s1600/IMG_1239.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1HVlc95raOEadb05Uv95egxU4pBWWorEmqqJTZZvAmI7vqYkGWs_2T1VAmMgFylcx5LDsqNVSm6I5yV3QyXRvhfwJIzrHxmj-1L9ERG6dK9QuHvt2crIdeSeAK2rKBrpZGI9UWez746o/s1600/IMG_1239.JPG" height="179" width="320" /></a></div>
If you want to get your own <a href="https://www.erincondren.com/">Erin Condren</a> goodies to keep YOUR lifestyle organized, click the link <b>below</b> to get started AND to get <span style="font-size: large;"><b>$10 off your first order</b></span>!<br />
Be sure to check your email for the coupon once you've signed up! <br />
<b><span style="font-size: large;"><a href="https://www.erincondren.com/referral/invite/josiemai0120"><span id="goog_1303413388"></span>https://www.erincondren.com/referral/invite/josiemai0120 </a><span id="goog_1303413389"></span></span></b>VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com6tag:blogger.com,1999:blog-252418637333776105.post-77550566995510860172015-01-26T09:30:00.000-08:002015-01-26T09:30:01.104-08:00High Protein Gluten Free Donuts!<b>HIGH PROTEIN DONUTS, for ONE! Whole batch for under 400 calories :)</b><br />
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I think I've decided now to split up my social media in the following, just so you know what's up in my life :D<br />
<b><a href="http://instagram.com/vmfitness">Instagram</a>: </b>Daily posts - food, inspiration, motivation, workouts<br />
<b><a href="http://youtube.com/josievmai">YouTube</a>: </b>Recipe videos, motivation, tips, workouts, vlogs, Full Day of Flexible Intuitive Eating<br />
<b><a href="http://twitter.com/vmfitness">Twitter</a>: </b>Random tweeeets<br />
<b><a href="http://itsvmfitness.com/">Blogspot</a>: </b>Recipes<br />
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:D Make sure you're following it all!<b><br /></b><br />
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<b>Donuts</b>:</div>
1/4 cup <a href="http://www.questnutrition.com/">Quest Nutrition</a> Vanilla Protein Powder <br />2 Tbs coconut flour<br />2 Tbs canned pumpkin<br />2 Tbs almond milk<br />1 Tbs egg<br />1 Tbs nutbutter<br />1/2 tsp baking powder<br />
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<b>Frosting</b>:<br />
1/3 scoop <a href="http://www.questnutrition.com/">Quest Nutrition</a> Chocolate Protein Powder<br />
1 TBS greek yogurt<br />
1/8 cup water <br />
<br /><b>Macros for the whole batch WITH frosting:</b><br />381 Calories | 15 g fat | 23 g carbs | 46 g proteinVM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com3tag:blogger.com,1999:blog-252418637333776105.post-15183190008511704162014-12-25T10:49:00.000-08:002014-12-25T10:49:46.963-08:00Christmas Gluten Free Brownies!HOHOHO Merry Christmas! I hope you're all having FANTASTIC Holidays and spending time with your loved ones! Remember, it's about the MEMORIES! Not stressing over food/missed workouts/ etc. Enjoy the moments, share laughs, and be HAPPY.<br />
Now who wants some <span style="font-size: large;"><b>Christmas Gluten Free Brownies</b></span>!<br />
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<b>Ingredients</b>:<br />
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<li>1 cup old fashioned oats - measure first, then grind to a flour</li>
<li>1.5 cups almond flour</li>
<li>1/2 scoop whey protein powder (optional)</li>
<li>1/2 cup Erythritol </li>
<li>2/3 cup cocoa powder</li>
<li>1/2 tsp baking powder (or 1/4 tsp cream of tartar + 1/4 tsp baking soda)</li>
<li>1 cup almond milk</li>
<li>1/4 cup + 1 TBS canned pumpkin</li>
<li>2 Tbs coconut oil</li>
<li>1/4 cup + 1 TBS melted peanut butter</li>
<li>2 eggs</li>
<li>1/3 to 1/2 cup semi sweet chocolate chips</li>
</ul>
You can find all the ingredients above at <a href="http://www.iherb.com/">www.iherb.com</a> (use code "VEP693" for a discount at checkout!)<br />
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<b>Method:</b><br />
<ul>
<li>Blend the measured out oats into an oat flour. </li>
<li>Mix all the dry ingredients together in a bowl</li>
<li>Mix the wet ingredients together in a separate bowl</li>
<li>Then combine the wet and dry ingredients together</li>
<li>Pour into a greased pan and bake at 350 F for ~30 minutes or until a knife comes out clean!</li>
</ul>
VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com4tag:blogger.com,1999:blog-252418637333776105.post-82980562376325115232014-12-23T05:19:00.001-08:002014-12-23T05:19:24.174-08:00Tips to Stay Fit Through the HolidaysLong time no talk Blogger World!<br />
The Holidays are here, are YOU ready to tackle them on?! <br />
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I was wrapped up with the final weeks of my Senior Fall Semester, and then my <a href="http://youtube.com/josievmai">YouTube channel </a>has been taking a bunch of my time, PLEASE FORGIVE ME BLOGGERS! :P But if you do want more daily posts, don't forget to follow me on <a href="http://instagram.com/vmfitness">Instagram</a> and <a href="http://twitter.com/vmfitness">Twitter</a> and definitely check out my YouTube account as well for vlogs, workouts, recipes, and tips!<br />
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ANYWAYS, the Holidays are upon us! Can you believe Christmas is just a few days away?! Where has this year GONE! I can't believe it. The years keep going faster and faster and this year has probably been my favorite year to date. Why?<br />
I got to do amazing things like:<br />
<ul>
<li>Go to the Arnold Expo for the 2nd year in a row</li>
<li>Work at the Olympia Expo with Quest Nutrition</li>
<li>Going through my last year in College :O</li>
<li>Started my YouTube Channel</li>
<li>Finally can say "I made it" in terms of my mental and physical health</li>
<li>Able to help a lot of people through emails/comments/<a href="http://josiemaifitness.com/">personal training</a> on reaching their goals and battling their hard times whether it be in reaching their goals, binge eating, under eating, etc.</li>
</ul>
It's just been a GOOD YEAR <3 Now how can we end it off right, and still stick to our goals as much as possible?!?<br />
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Well follow these tips on how to<br />
<h3>
<span style="font-size: large;"><b>SURVIVE THE HOLIDAYS! </b></span></h3>
<ol>
<li><span style="font-size: large;"><span style="font-size: small;"><b>First and foremost</b>, remember that the Holidays are a time to be enjoyed, spent with loved ones making memories that will last you a lifetime. It should be filled with joy, happiness, and NOT about obsessing over foods and every calorie or macro. ENJOY your time with family, but in order to do the LEAST amount of damage, try following these tips!</span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;"><b>Avoid extra sauces</b>: so many dishes can be OVERWHELMED with sauces, when really, you can still get that flavor and taste with just a tablespoon of the same sauce! So go easy on the sauce, and you'll save bunches of hidden calories. If you can, put it on the side! That way you can just dip whatever food you have into the sauce, instead of it being slathered with an unnecessary amount! </span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;"><b>Workout and Stay Active:</b> Hopefully you haven't given up ALL physical exercise during your Holiday Break and shenanigans! Remember, it's all about that balance! I find that I can indulge more in the foods I love, IF I make sure to stay active as well. You've got to have both! 30 minutes of physical activity is better than NONE, so don't say "Oh, I don't have time... " or "I only have time for 20 minutes..." THAT IS FINE. 20 minutes is better than 0 minutes. Download the Nike Training Club app and do a quick 30 minute circuit that will get ya all sweaty! Make sure to DEFINITELY <b>workout the day of </b>the actual feasts, that way you've burned off a bunch of calories to balance out the extra food you're (most likely) going to eat. Then the <b>next day</b>, make sure to do an intense total body workout to get all the muscles working, the sweat pouring, and the calories burning! </span></span></li>
<ol>
<li><span style="font-size: large;"><span style="font-size: small;">If you have the excuse during your holiday break that you have nowhere to workout or can not get to the gym, then find <b>home workouts</b>! Again, the Nike Training Club App is great for that, as well as tons of workouts online that you can find for your home! </span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;">If you're one to get lazy later on in the day, <b>workout early</b>! Get those endorphins running and that metabolism burning. This way, it's done with and out of the way and you have the rest of your day to do whatever you wish!</span></span></li>
</ol>
<li><span style="font-size: large;"><span style="font-size: small;"> </span></span><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><b>Avoid Liquid Calories:</b> Try and practice moderation on those alcoholic beverages. Sip on it throughout the party instead of drinking it too quickly and then having to refill your glass. Sometimes those sneaky drinks can be jam packed with calories. Or, make your own healthy cocktail concoction! So many different recipes online! Along with this, make sure to</span></span></span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><b>HYDRATE with H20</b>! Drink that water, and drink LOTS of it. Maybe you'll feel bloated that day, but your body will be getting in lots of water, aka peeing lots of water, and getting that water weight out! </span></span></span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><span style="font-size: small;"><b>Don't weight yourself the day after the festivities: </b>You WILL most likely be up a few pounds, but do not worry, it is just WATER WEIGHT. Not instant fat gains! Don't discourage or guilt yourself by stepping onto the scale and beating yourself up for what you ate. Just get back to your workouts the next day, and if you're intuitively eating, you may find yourself not as hungry the next day.</span></span></span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;"><b>Everything in Moderation:</b> #MODERATIONNOTDEPRIVATION, that's my motto. Make sure to look over all the food choices before making your picks, and get a little bit of everything instead of a LOT of everything, this way you can get a taste of everything, zero in on your favorites, and then your next plate can be filled with that! That way you're not eating anything that is not as tasty and not "a waste of calories". Has that ever happened? Where you ate something that wasn't as delicious as you hoped and then you regretted eating it? Bahaha it's happened to me a few times! So make sure you're actually eating what you LOVE. </span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;"><b>It's ok to say NO sometimes</b>! Don't be afraid of hurting someone's feelings if you reject their meatloaf or eggnog. This is your body and life and you don't have to eat what people tell you or do things that they tell you! If they say don't workout, be like "oh it's a quick 30 minutes!" or if they say you should eat this dish, you can respond with "Oh I'm full right now, but I may come back later for those __<i>insert favorite food here</i>____".</span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;"><b>Bring your own dish to the party:</b> Sometimes it's scary going into holiday parties because you don't know what food they'll be having or if anything at all is nutrient dense, so bring your own dish to the potluck! Something you know for sure you can fall back on if none of the other dishes suit your fancy. :P</span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;"><b>It's not all about food:</b> Remember, the holidays aren't supposed to be centered around FOOD FOOD FOOD. Interact with the people around you, engage in conversations, play in the games, be active with your family and friends, make some new amazing memories, take silly videos and pictures, play with the cousins, nieces and nephews, run around outside with the family pet, have a fun outdoor day and then cozy up by the fire at night, don't obsess yourself over the food that you want to eat or the foods that you feel you can't eat. Put that on the back burner. Yes the food is a great part of the holidays and everyone gathers to enjoy great meals, but the most important part is just <b>BEING with the people around you and enjoying the time with them</b>. Don't forget that!</span></span></li>
</ol>
<span style="font-size: large;"><span style="font-size: small;">I hope these tips helped out somewhat with your "Surviving the Holidays" fears! </span></span><br />
<span style="font-size: large;"><span style="font-size: small;">I wish you all a Merry Christmas and the Happiest of New Years! <3 </span></span>VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com0tag:blogger.com,1999:blog-252418637333776105.post-8699538664041136352014-11-17T06:06:00.000-08:002014-11-17T19:23:27.078-08:00#Vmfityear2014 Fit for the Holidays 6 Week Program & Gluten Free Protein Cheesecake!I can not believe it is already coming to the end of 2014! This year has definitely gone by so fast!And with that, I present to you the LAST of the #vmfityear2014 workout programs!<br />
<h2 style="text-align: center;">
<span style="font-size: x-large;">Fit for the Holidays</span></h2>
This is a 6 week program that officially starts on November 23rd, but you can really start whenever your heart desires!<br />
The 3 winners will be chosen the first week of January 2015! <br />
<br />
In this plan you get:<br />
<ul>
<li>full calendar of at home/gym workouts </li>
<li>fit life tips </li>
<li>progress pages</li>
<li>food log pages</li>
<li>grocery guide</li>
<li>Chances to win:</li>
<ul>
<li>2 Boxes of <a href="http://questnutrition.com/">Quest Nutrition</a> Quest Bars + Quest Apparel Shirt</li>
<li>Food Product from <a href="http://p28foods.com/">P28</a>!</li>
<li><a href="http://www.youfreshnaturals.com/">You Fresh Naturals</a> coco nutbutter! </li>
</ul>
</ul>
<span style="font-size: large;"><b>All for $8!</b></span><br />
<br />
There are going to be a mi of FAT BLASTING high intensity workouts as well as STRENGTH and lean muscle building! I know the holidays are full of temptations, goodies, FOOD galore, and happiness and joy :P BUT if you stick with these intense workouts, all the progress you've made this year shouldn't be too badly affected! Keep active, keep consistent, and you'll get to your goals! I always let myself enjoy the food I love, as long as I still KILL it in the gym!<br />
<br />
So what are you waiting for?! Commit to a FIT holiday season! Be a beast in the gym, or at home, and get ready to blast fat, build muscle, work up a sweat, and be FIT FOR THE HOLIDAYS!<br />
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<h2 style="text-align: center;">
<span style="font-size: x-large;">Protein Cheesecake - 2 Versions!</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDjzgQyJUTZnvIG2itWeeVY1lGI1CavqNC4g-nD71vLzhCzHIXhw8_ofFSIs3RH2tttVxO7L3dMGK6e3U5LXKXERksucgCcUfjcu1i_HkmCi9Gm1Nwd-Zgx0DF0sPZ3gjHvWP_pCJuivA/s1600/10748459_1495908484013681_2003581627_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDjzgQyJUTZnvIG2itWeeVY1lGI1CavqNC4g-nD71vLzhCzHIXhw8_ofFSIs3RH2tttVxO7L3dMGK6e3U5LXKXERksucgCcUfjcu1i_HkmCi9Gm1Nwd-Zgx0DF0sPZ3gjHvWP_pCJuivA/s1600/10748459_1495908484013681_2003581627_n.jpg" height="320" width="320" /></a></div>
<div style="text-align: center;">
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<div style="text-align: left;">
<b>Version 1 Ingredients: </b></div>
<ul>
<li>2 eggs</li>
<li>1/2 cup nonfat Greek yogurt </li>
<li>3/4 cup 2% cottage cheese </li>
<li>1 scoop <a class="usernameCaption" href="http://iconosquare.com/controller_ajax.php?action=redirectUser&u=questnutrition">@questnutrition</a> vanilla protein powder </li>
<li>1/4 tsp baking soda, 1/4 tsp baking powder </li>
<li>optional: berries to mix in, sweetener if your protein powder isn't very sweet!</li>
</ul>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Method</b>: Blend
the cottage cheese, eggs, Greek yogurt together very well. Mix in the
protein well. Stir any additional add-ins like berries last. Pour into a
sprayed baking dish (the smaller diameter, the taller the cake!! </div>
<div style="text-align: left;">
Bake
for 30 mins at 350 F or until knife comes clean. Let cool in room temperature for
an hour or so, then let chill in the fridge for a few hours before
eating. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Macros</b> </div>
<div style="text-align: left;">
1 slice of 8: 87 cals, 2 fat, 10.8 carbs, 7.6 protein </div>
<div style="text-align: left;">
WHOLE CAKE : 696 cals, 6.2 fat, 86.3 carbs, 61.2 protein </div>
<div style="text-align: left;">
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<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3s1mPsNcOc-NU9RE0BxQ-5nYUk5SgMGvS0T81K8mXoxsUld4-NnGcKZCZHbAupd0FPCbeyW9_AuC0KOHXUwJhxr13-qPLbR_kKnIWpjXM15furCA-NvDd57FgF9JJMPQLDlHhUb3OdNE/s1600/10724078_1496802573903601_323703276_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3s1mPsNcOc-NU9RE0BxQ-5nYUk5SgMGvS0T81K8mXoxsUld4-NnGcKZCZHbAupd0FPCbeyW9_AuC0KOHXUwJhxr13-qPLbR_kKnIWpjXM15furCA-NvDd57FgF9JJMPQLDlHhUb3OdNE/s1600/10724078_1496802573903601_323703276_n.jpg" height="320" width="320" /></a></div>
<div style="text-align: left;">
<b>Version 2 Ingredients: </b></div>
<ul>
<li>2 eggs</li>
<li>1/2 c pumpkin canned </li>
<li>1 cup 2% fat cottage cheese </li>
<li>2 cup nonfat greek yogurt </li>
<li>4 TBS pb2 powder</li>
<li>2/3 cup whey protein</li>
<li>optional additional sweetener if your protein isn't as sweet and delicious as <a class="usernameCaption" href="http://iconosquare.com/controller_ajax.php?action=redirectUser&u=musclegauge">@musclegauge</a> </li>
</ul>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Method</b>: blend
all liquid ingredients together, then mix well with dry. Pour into a
deep circle baking dish (smaller than an 8-9 inch baking dish, there
WILL be batter leftover! You can make individual cheesecake muffins out
of the leftover batter!) Bake at 350 for 50-60 mins, until it doesn't
jiggle when you shake it. Let it cool in room temperature for a bit.
Then let cool in fridge for at least 3 hours. Top with whatevaaa you
want! The deeper your baking dish and smaller diameter, the taller and
thick your slice will be</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<b>Macros: </b></div>
<div style="text-align: left;">
WHOLE cheesecake without crust: 1083 cals | F: 16.9 g | C: 50.2 g | P: 178 g. </div>
<div style="text-align: left;">
1 slice out of 8: 135 cals | F: 2.1 g | C: 6.3 g | P: 22.3 g. </div>
VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com1tag:blogger.com,1999:blog-252418637333776105.post-43472948283206623012014-11-13T05:56:00.001-08:002014-11-13T05:56:35.733-08:00Easy Microwave Protein Peanut Butter Cookies!Hello everyone! Long time no post :P Sorry! Been swamped with the end of Senior Fall Semester, keeping up with the YouTube, posting on Instagram, and allllll that fancy jazz!<br />
Wanted to share with you all a FAST, quick, easy, and delicious recipe that I actually posted on my YouTube <a href="http://youtu.be/HIedDoguIgg">HERE</a> the other day, if you want to see the step by step!<br />
<br />
Enjoy the recipe below! <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKQFBnkKHfTO1TNEZLlOD5IzBM8HxNQp0ByMTQWQ7mIG_zyl82srBydhhgc-tqAQkZO8ChByAh_gkY-E9sndG4McQisidbGtHEYojnild3IjCVCzPg4lB339sl-Mw2m1k0B0J9SW3kfPM/s1600/IMG_2969.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKQFBnkKHfTO1TNEZLlOD5IzBM8HxNQp0ByMTQWQ7mIG_zyl82srBydhhgc-tqAQkZO8ChByAh_gkY-E9sndG4McQisidbGtHEYojnild3IjCVCzPg4lB339sl-Mw2m1k0B0J9SW3kfPM/s320/IMG_2969.JPG" width="320" /></a></div>
<a name='more'></a><br />
<b>Ingredients:</b><br />
2 TBS Melted Peanut Butter<br />
1 TBS Old Fashioned Oats<br />
2 TBS Whey Isolate (I used <a href="http://mgnstore.com/">Muscle Gauge Nutrition</a>! "Vmfitness" Code gets you 20% off!"<br />
2-3 TBS apple sauce (use 2 for a crunchier cookie, use 3 for a soft cookie!)<br />
<br />
<b>Method:</b><br />
Mix all ingredients together very well.<br />
Spray a microwavable plate with nonstick spray.<br />
Plop your dough in blobs onto the plate!<br />
Microwave for 1.5 minutes!<br />
DONE!<br />
<br />
Nutritional Info:<br />Whole Recipe: 287 Calories | 16.8 F | 21 C | 16.6 PVM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com4tag:blogger.com,1999:blog-252418637333776105.post-27991351308720636522014-10-15T05:11:00.004-07:002014-10-15T05:11:57.484-07:00Gluten Free Pumpkin Brownies!<h2>
<span style="font-size: large;">PUMPKIN BROWNIES</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3YUwFAa2emhsr8EocIhC5m__jOeDIaDMdRZHj92EYomSBK-9wADnDsLGiI76bc3iA3XQbwbXGExjBLnq77ZtK_5EyEhAbGXSYPqLL5MI4rdOg8-T3lLswS7ucATKWDZ7cPs5cJT5YbFM/s1600/10735574_305370009667933_1873606422_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3YUwFAa2emhsr8EocIhC5m__jOeDIaDMdRZHj92EYomSBK-9wADnDsLGiI76bc3iA3XQbwbXGExjBLnq77ZtK_5EyEhAbGXSYPqLL5MI4rdOg8-T3lLswS7ucATKWDZ7cPs5cJT5YbFM/s1600/10735574_305370009667933_1873606422_n.jpg" height="320" width="320" /></a></div>
TIS the season for everythangggg pumpkin! Seriously. You can use it to make anything! <a href="http://itsvmfitness.blogspot.com/2013/08/gluten-free-high-protein-pumpkin.html">Pancakes</a>, Donuts, Cakes, Smoothies, WHATEVER you want! So versatile and delicious!<br />
<br />
<a name='more'></a><br />
<br />
<b>INGREDIENTS</b>:<br />
<ul>
<li>2 + 3/4 cup almond flour </li>
<li>1/3 cup cocoa powder </li>
<li>1/3 cup melted coconut oil </li>
<li>1 egg </li>
<li>1.5 cups canned pumpkin </li>
<li>1 tsp baking powder </li>
<li>dash cinnamon and vanilla extract </li>
<li>1/3 cup honey/syrup/agave </li>
<li>chocolate chips and NUTBUTTER to top</li>
</ul>
<br />
<b>METHOD</b>:<br />
<ul>
<li>Mix wet ingredient first, then dry. </li>
<li>Top with chocolate last</li>
<li>Bake at 350 f on loaf pan for 30-40 mins until knife comes out clean </li>
<li>Top with nutbutter! I used <a class="usernameCaption" href="http://iconosquare.com/controller_ajax.php?action=redirectUser&u=youfreshnaturals">@youfreshnaturals</a> </li>
<li>Let cool before cutting!!</li>
</ul>
<br />
And I hope you're subscribed and been keeping up to date with my new <span style="font-size: large;"><b>YouTube Channel</b></span>! I post bunches of videos weekly about workouts, recipes that you may not find here, Stop the Binge Tips, Full Day of Intuitive Eating, and more! So check it out <span style="font-size: x-large;"><a href="http://youtube.com/josievmai">HERE</a></span>! :) <3<br />
<br />
Much love,<br />
<br />
Josie VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com3tag:blogger.com,1999:blog-252418637333776105.post-37327102509097214962014-09-28T20:00:00.000-07:002014-09-28T20:00:31.098-07:00#Vmfityear14 October Month Workout Plan: HALLOWEEN SLIMDOWN!<div class="separator" style="clear: both; text-align: center;">
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HELLO OCTOBER! Oh my goodness the months are flying by! How are YOU
doing so far this year? Getting to your goals? Working hard? Or maybe
not so hard? Well it's time to CHANGE that. Change for YOU. Do you have a
goal that you envision yourself in? Why not put in the work to GET
there! You have all the tools you need to get to where you want to be,
you just need some self motivation to push yourself to get there.
Remember, you only get the results from the work you put INTO yourself.<br />
So why not start NOW. Get ready for this month's new plan,<br />
<h2 style="text-align: center;">
HALLOWEEN SLIMDOWN</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD30wDyMtsUhS1EY7pZVScz-N8OUcspCrBuY-taONGu0MatiRZby3gBJ_CeEIut7WaI5mDNDGMccl7lHDodt-Ty8AcFQYtJhXz4CRVOp0A-MMLkCdrGcaV7Bvsv8CxPufzOEiY-FL1l50/s1600/Screen+shot+2014-09-28+at+10.50.23+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD30wDyMtsUhS1EY7pZVScz-N8OUcspCrBuY-taONGu0MatiRZby3gBJ_CeEIut7WaI5mDNDGMccl7lHDodt-Ty8AcFQYtJhXz4CRVOp0A-MMLkCdrGcaV7Bvsv8CxPufzOEiY-FL1l50/s1600/Screen+shot+2014-09-28+at+10.50.23+PM.png" height="320" width="315" /></a></div>
<br />
[Random note: Hope you all are subscribed to my new <span style="font-size: large;"><b><a href="http://youtube.com/josievmai">YouTube Channel</a></b></span>, where I'll be posting a bunch of videos of workouts in the gym, at home workouts where I workout WITH you, baking and cooking in the kitchen, as well as random vlogs and lifestyle tips!]<br />
<br />
In this plan like in all the others you get:<br />
<ul>
<li>full calendar of at home/gym workouts </li>
<li>progress pages</li>
<li>food log pages</li>
<li>grocery guide</li>
<li>chances to win:</li>
<ul>
<li>2 Boxes of <a href="http://questnutrition.com/">Quest Nutrition</a> Quest Bars + Quest Apparel Shirt</li>
<li>Food Product from <a href="http://p28foods.com/">P28</a>!</li>
</ul>
</ul>
<span style="font-size: large;"><b>All for $6.50!</b></span><br />
<br />
Get ready for some HIGH INTENSITY workouts right here, full of jumping actions mixed with some light weights, to get that heart rate going and that fat BLASTING.<br />
If you cannot perform some moves, like a burpee or mountain climbers, I have added a slight modification in there, but if you cannot do them AT ALL due to physical limitations, then this might not be the plan for you! But you can always try any of the other <a href="http://itsvmfitness.blogspot.com/p/vmfityear2014.html">#Vmfityear14 Month Workouts</a> to focus on building strength in the gym to jump start your journey!<br />
<br />
So what are you waiting for?! You've got 1 month til the big Spooky Holiday, so grab your program, some light weights, and get to work! You'll be addicted to the sweat and the change you'll see.<br />
<br />
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VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com6tag:blogger.com,1999:blog-252418637333776105.post-53403325715505093892014-09-26T04:33:00.001-07:002014-09-26T04:33:18.331-07:00First YOUTUBE Video, Funfetti Mugcake, and a Tiramisu Recipe!<div class="separator" style="clear: both; text-align: center;">
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Hey everyone!</div>
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GUESS WHAT?! I just uploaded my first <a href="https://www.youtube.com/user/josievmai">YouTube Video</a>! It's my <a href="https://www.youtube.com/watch?v=4WNDDquqXrk">Intro to my Channel as well as a DELICIOUS and EASY Funfetti Mugcake Recipe</a>! So please check out the video, like, and Subscribe to my channel! I'm aiming to put out like 2-3 videos a week of different things like:</div>
<ul style="text-align: left;">
<li>Lifestyle Tips</li>
<li>Fitness Tips</li>
<li>Workouts in the Gym and at Home</li>
<li>Food/Baking/Cooking</li>
<li>Vlogs</li>
<li>ETC!</li>
</ul>
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</div>
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And I'm super super excited to get this journey going. I actually could not sleep last night because I was so happy hahah! :P I know I know, silly Josie. Anyways, keep reading below for the TIRAMISU recipe!</div>
<a name='more'></a><br />
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<span style="font-size: large;"><b>Ingredients: </b></span><br />
<br />
<b>Lady Fingers: </b><br />
• 1 egg<br />
• 1 scoop whey protein<br />
• 2 tsp melted coconut oil<br />
<br />
• 1 cup black coffee for soaking the "lady fingers" in<br />
• 3 TBS cocoa powder for
sprinkling<br />
<br />
<b>Cream:</b><br />
• 4 TBS cottage cheese or Greek Yogurt<br />
• 2 - 3 tsp stevia/truvia<br />
• 1.5 TBS melted cashew
or peanut butter [or prepared PB2/Peanut Flour]<br />
• Splash of almond milk if the cream is too thick to spread<br />
<br />
<span style="font-size: large;"><b>Method: </b></span><br />
• Mix egg, protein, and coconut oil together VERY well<br />
• Pour into a
TALL greased/oiled mug – microwave for 1.5 to 2 minutes<br />
• Once done,
remove from mug and let cool<br />
• Slice mug cake horizontally into 4 pieces
– these are the “ladyfingers”<br />
• Let them soak in a bowl with the coffee
in the fridge for a few minutes while you mix the cream<br />
• Mix/blend the
cream ingredients well - should be soft enough to spread but not runny<br />
•
Take the ladyfingers out of the refrigerator<br />
<br />
• Layer in 2 glasses:<br />
1. Ladyfinger<br />
2. Sprinkle cocoa powder<br />
3. Cream filling<br />
4. Lady Finger<br />
5. Sprinkle Cocoa Powder<br />
6. Cream filling
o Cocoa Powder<br />
<br />
VOILAAA ! You have TIRAMISU for 2!!!
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<br />
WELL Here I am giving you all an update on my life, a little rundown of the 2014 Olympia, working with the BEST Company out there, <a href="http://questnutrition.com/">Quest Nutrition</a>, and my plans for the future!<br />
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So this whole weekend can be summed up in one word: <b>SURREAL</b>.<br />
<br />
I still can't believe that I got a chance to go to Vegas to help rep the best protein company out there, <a href="http://questnutrition.com/">QUEST</a>! #onaquest. It was such a blast meeting the whole Quest team, hearing their vision and goals for the future and for the company, and just seeing such HUMBLE people get together not just to make money or profit from selling products, but with the goal of making a positive CHANGE in people's LIVES from their products. They're not about selling the most or being all above others and mighty,
but they genuinely want to make a positive healthy impact on people.
They want to help stop obesity, help stop health-related diseases,
eating disorders, self hate and body image disorders. They want people
to know that they can live a healthier lifestyle, and that starts with
what they put in their body. I can't even remember<i> everything</i> that was said this weekend, but basically, this company cares about PEOPLE. And I absolutely loved that. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGXveMxQwS9wouUixAlhGITM7rDwJHon4hoBgmb1zCmkRtdNfSGZmqGhYucTp7Z7JbnFCNqszLOCHE3yPrekVyyKzST_uWejL4Ejtuu4QKvK2iM7Nd3GYGj9-_HnzfdYabKPFNLeE7e2k/s1600/10698521_10154616062200082_7284386074295235324_n.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGXveMxQwS9wouUixAlhGITM7rDwJHon4hoBgmb1zCmkRtdNfSGZmqGhYucTp7Z7JbnFCNqszLOCHE3yPrekVyyKzST_uWejL4Ejtuu4QKvK2iM7Nd3GYGj9-_HnzfdYabKPFNLeE7e2k/s1600/10698521_10154616062200082_7284386074295235324_n.jpg" height="400" width="268" /></a>Now to the Expo itself. It was a BLAST! I've been to the Arnold Expo in the past in Ohio, but never to work a booth, and I thought those were crowded and tight spaced and miserable at times, but the Olympia was surprisingly less crowded than I would have thought! Maybe it was bigger space in the convention center, or maybe it was because I was in the Quest booth the majority of time, which had tons of space for all of us to walk around. It was so much fun to meet all the people in line, actually get approached for pictures, definitely all a new experience for me and I could not have asked for a better weekend. By the end of Saturday we were just chucking Quest Bars at people's heads! So if you went, I hope you got yourself a bag stuffed with Quest Bars and Quest Chips! I'm pretty sure we gave away THOUSANDS AND THOUSANDS of products this weekend! And it's all for YOU. Quest doesn't get stingy on those samples as you can tell! :P<br />
I really hope I get asked back to the next big expo and get to rep the amazingness that is Quest Nutrition again! <3 <br />
<br />
The PEOPLE though, that was probably my favorite part of the whole weekend. I got to meet @<a href="http://instagram.com/freshfitnhealthy">FreshFitNHealthy</a>, or Sarah, from Instagram who I'd been chatting with a while before the expo, and we clicked INSTANTLY. Like, best friend status, in less than 48 hours. She's so sweet, down to earth, and adorable and probably like my tall Floridan twin if I ever had one.<br />
I got to meet Clark Pagaduan, the man who's been my connect to Quest Nutrition for the LONGEST time. He's the absolute funniest and sweetest guy EVER! Also met Mike who works for Quest as well, but more with the Youtube side!<br />
<br />
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Then I got to finally meet Crystal @<a href="http://instagram.com/spoonfuloffit">spoonfuloffit</a> who I've been Instagramming with for like 2 years! We started off way back when the fitness community was small on IG, and we finally got to catch up! And she was such a doll! Other IGers that worked the booth were <a href="http://fitmencook.com/">Kevin Fit Men Cook</a>, Kim @<a href="http://instagram.com/pbeechie">pbeechie</a>, Nicolette @<a href="http://instagram.com/njstramfam">njstramfam</a>, Anthony <a href="http://thefitbaldman.com/">The Fit Bald Man</a>, Tony @<a href="http://instagram.com/tmpecus">tmpecus</a> (who I already met at the past Arnold Expo), Alyse @<a href="http://instagram.com/bitesizedfitness">bitesizedfitness</a>, ...... and we all had such a good time! I also got to meet some other Instagrammers that weren't working the Quest Booth, like <a href="http://www.sweetspreads.com/">Sweet Mama Mel</a>, the awesome twins @<a href="http://instagram.com/healthnutlife">HealthNutLife</a> and @<a href="http://instagram.com/cookeatlift">CookEatLift</a>, <a href="http://instagram.com/melissasarahwee">MelissaSarahWee</a> all the way from Singapore, <a href="https://www.youtube.com/user/timbahwolf/videos">Timbahwolf</a> the bada** flexible dieter, Kyla @<a href="http://instagram.com/theleanqueen">theleanqueen</a>, and SO SO SO MANY MORE that I can't simply post them all down. But I'll be posting random throw backs to the Olympia on <a href="http://instagram.com/vmfitness"><b>my own Instagram page</b></a> if ya want to see all the fun we had :) <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgagdBVrmpoBuknlwSr-p4aAT6aFx17bAJXHPwlnb9LmWSlxzaCoXYR443AF25Sv7nGkQ6SpJU7FjuRLay6uCRAzE06kAF6CP6aTKGEQKWC4QuWgcgafrMtueZZGHMaZBMr4cobfLEHF3g/s1600/10349899_10154616137530082_8982493070057531771_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgagdBVrmpoBuknlwSr-p4aAT6aFx17bAJXHPwlnb9LmWSlxzaCoXYR443AF25Sv7nGkQ6SpJU7FjuRLay6uCRAzE06kAF6CP6aTKGEQKWC4QuWgcgafrMtueZZGHMaZBMr4cobfLEHF3g/s1600/10349899_10154616137530082_8982493070057531771_n.jpg" height="240" width="320" /></a></div>
<br />
Not to mention the completely new people that I got to meet! These fitness YouTubers were SUCH a fun group and I loved every second hanging out with them! Definitely check them all out:<br />
<a href="http://www.youtube.com/user/nikkiblackketter">Nikki Blacketter</a> and her boo<a href="http://www.youtube.com/user/Christianguzmanfitne"> Christian Guzman</a><br />
<a href="http://www.youtube.com/user/maxxchewning">Maxx Chewning</a><br />
<a href="http://www.youtube.com/user/MakeFitnessEasy">ChelseaLifts</a><br />
<a href="http://www.youtube.com/user/MichaelKoryFitness">Michael Kory </a><br />
<a href="http://www.youtube.com/user/PureAesthetics93">Tony Do</a><br />
<a href="http://www.youtube.com/user/mattyfusaro">Matty Fusaro</a> and his fiance Brittany!<br />
<br />
Actually, their YouTube accounts inspired <b>ME</b>. [Here's the UPDATE :P ]<br />
<br />
Yup, I want to make my own FOR REAL YouTube account. I know I kind of/not really/<i>[it sucked] </i>YouTube videos in the past when I wanted to do vlogs on my bikini journey, but that kind of fell through. This time I'm going in <b>110</b>%! I want to post workout videos, baking and cooking videos, random vlogs, how I'm living just a regular lifestyle, balanced and intuitive, help you all out who are struggling with any type of ED, and more. I feel like it'll be more interactive that way too! I'm going to post it all! My <b>LIFE</b>. And I hope you all enjoy it, because I know I'll enjoy making it!<br />
<br />
So YES.<br />
That was my recap on the Olympia, the amazingness of <a href="http://questnutrition.com/">Quest</a> as a company, the great friends and long lasting relationships created, and my goals for the future! <br />
<br />
<3 Josie<br />
<br />
<br />
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<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">Ready for the latest edition to #vmfityear2014 ?!!? Check out</span></span><br />
<h3 style="text-align: center;">
<span style="font-size: large;"><span style="font-family: Arial,Helvetica,sans-serif;"><b>STRONG AND SEXY SEPTEMBER</b></span></span></h3>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCpenB_6VIEuaJGo0dHu6r7gVjmOVJ2ZnMo5F4naLGOLIk929V7JFhFPSH9XEkjS9GjOM5nqNO6Rrd1ap7O6FeQEUr3N_xfk8yDNW458DgGsX76a-zQojr_MQvg4Di2lbZwsLrCrCFc78/s1600/10597305_350094315140964_797304915_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCpenB_6VIEuaJGo0dHu6r7gVjmOVJ2ZnMo5F4naLGOLIk929V7JFhFPSH9XEkjS9GjOM5nqNO6Rrd1ap7O6FeQEUr3N_xfk8yDNW458DgGsX76a-zQojr_MQvg4Di2lbZwsLrCrCFc78/s1600/10597305_350094315140964_797304915_n.jpg" height="320" width="320" /></a></span></span></div>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">You know the drill for the #Vmfityear2014 plans!</span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></span>
<ul>
<li><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span>calendar full of: gym workouts AND at home workouts</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span>progress pages</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span>food log pages</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span>grocery guide</span></span></span></li>
<li><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span>PRIZES! </span></span></span></li>
<ul>
<li><span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span>You can win <a href="http://www.questproteinbar.com/%E2%80%8E">Quest Nutrition Quest Bars</a> or <a href="https://www.p28foods.com/%E2%80%8E">P28 products</a>!</span></span></span></li>
</ul>
</ul>
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
<span>This
edition's workouts will be focused on building that STRENGTH, and "toned" look that a lot of ladies out there look for! Don't be afraid to hit the weights! They'll mold and form your bodies in AMAZING ways!</span></span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span>Then be on the lookout for next month's edition, Halloween Slimdown! Which will target on blasting the fat before the end of the month!</span></span></span><br />
<span style="font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"><span>Who's in it to get STRONG and SEXY this month?! </span><br />
<span><br /></span>
<span>What are you waiting for?! Purchase below for <b>$6.50</b>! </span></span></span><br />
<br />
<a class="ec_ejc_thkbx" href="https://www.e-junkie.com/ecom/gb.php?c=cart&i=1378170&cl=265673&ejc=2" onclick="javascript:return EJEJC_lc(this);" target="ej_ejc"><img alt="Add to Cart" border="0" src="http://www.e-junkie.com/ej/ej_add_to_cart.gif" /></a>VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com0tag:blogger.com,1999:blog-252418637333776105.post-35769939158886398662014-08-18T04:52:00.005-07:002014-08-18T04:52:41.861-07:00Binging and Fixing the Mind, Body, Food Connection"Ok I've gotta eat strict, have to eat clean. Nothing processed, no junk, nothing high fat high carb can touch my lips..... except maybe I'll have the one cookie. DANG IT. Well I've gone and screwed it all up. I'm just going to finish the whole box."<br />
<br />
"80% Diet, 20% Gym? Ok I guess that's how it works! But mannn.... I just ate 10 oreos.. so my diet portion is messed up. Well I guess I messed up my day anyways, a workout isn't going to help anything, so I'm not gonna work out today."<br />
<br />
How many times have you ever had these thoughts, or similar runs, running through your head?<br />
<br />
Don't you wish you could just Eat when you're hungry and just STOP when you're full or satisfied? Why do we feel the need to just STUFF STUFF STUFF when we're not even hungry? <br />
<a name='more'></a><br />
<h3>
<b>Here's a timeline of my Strict Eat Clean/Restriction to Binging to Restricting again to Binging </b>to<b> IIFYM to Binging to Intuitive Eating + No More Binging:</b></h3>
<ul>
<li><b>Summer 2012</b>: Strict Clean Eater, Low Carb, 700 calories a day, 2 hour workouts a day. Killing myself, not just physically but mentally as well. Couldn't do any activity without feeling weak, tired, lethargic. I couldn't see that I was slowly withering away, making myself weaker and weaker. My family talked with me about what was happening, and so By the end of the Summer, I started to increase my food and try to get to a higher weight.</li>
<li><b>Fall 2012</b>: Hired a personal trainer who put me on a restricted meal plan, same foods every day, 1000 calories with intense weight training sessions that burned 600+ calories every day. With the restriction of the summer and the restriction of the workout plan, my mind couldn't take it anymore. "Why are you taking everything away from this body? Why are you putting me through so much stress?!" And that's when I just let go. Started having treats here and there, the temptations of being a sophomore in college didn't help, with all my friends eating their delicious "naughty" foods and not caring at all about the calories, macros, how "fattening" it all was, because at that time, I thought any "bad" food would immediately cause me to blow up. Which I now know is not the case, but I will talk more about that later. I started with eating some cookies, to eating the whole box. From eating a peanut butter sandwich, to eating the whole loaf and a jar. From eating a slice of Pumpkin Pie to eating 3/4 of it on Thanksgiving. It was a terrible time. If anyone's experienced binging, you know it's a dark place. You have no control, you just want to eat. I think my body was just fed up with being deprived for so long, that it got a taste of the good stuff and said:</li>
</ul>
<span style="font-size: large;"><i>"OMG what is this fantastic stuff?! I haven't had this in FOREVER. So might as well indulge, get it all in, before this crazy girl cuts it off again! It's so new and yummy and I have to eat it all before it goes away again!" </i> </span><br />
<br />
<span style="font-size: small;">I swear.... my mind actually thought that, and of course whatever the mind believes, the body falls in line. </span><br />
<ul>
<li><b>Fall 2012 - January 2013</b>: Binging continued. Kept saying I'd start over, start clean, but then would fall right back into place. Over break, I would eat til I was stuffed all the time. Came back to school feeling like a bloated whale and I couldn't stand it. Again I said, "this time is different. I'm going to stick to a plan, get fit, get healthy, get to my goals". Maybe I'd last a few days of "being clean", but then fall right back into the vicious cycle of binging again.</li>
<li><b>February 2013</b>: Decided to buckle down and prep for my first Bikini Competition. I thought, "<i>HEY, if I can force myself through this discipline, I can conquer my eating and can do ANYTHING!"</i> Probably the worst possible decision I could make at that time.... still mentally weak, still vulnerable, thinking that restricting FURTHER would help me gain control in the long run? PSHHH. That obviously didn't work. I did have a FANTASTIC <a href="http://instagram.com/mrgeecue">coach</a> though, I just wish I had been stronger for him mentally to see it through. He first introduced me to macros, getting a set number of protein, carbs, fat, and fitting my food intake for the day to fit those numbers. Check out my <a href="http://itsvmfitness.blogspot.com/p/stop-binge.html">past posts on IIFYM</a> to read more about that. He never had me on too low cals or deprived carb macros. But simply the IDEA of being restricted got to me, and of course, I backed out of the competition because I couldn't stick to the eating portion of the plan. I felt defeated, weak, like a <u>quitter</u>.</li>
<li><b>March 2013 - May 2013</b>: Finished out my Sophomore year miserable. Continued down the spiraling path and cycle of clean vs binge. I couldn't control myself and I hated it. I knew I needed to make a change, but of course I kept looking for the quick easy ways. Tried to do low carb, tried to do Keto (high fat and protein, low carb), tried to do clean, of course all ending back to square 1. I thought I'd never get out of it.</li>
<li><b>May - July 2013</b>: I lived back with my family for the summer, ate their delicious food, didn't workout as much. Was just fed up with the lifestyle of trying so hard and just failing. I wanted to quit honestly. During this time I just ate on their schedule, started to not binge as much, I think my body was like <i>"Ok, we got all the good stuff. It's not as exciting anymore, so we can chill."</i> <span style="font-size: large;"><b>I realized the less I cared about "dieting", the less my body cared about binging.</b></span> I didn't have a thought anymore about restricting, and I let myself eat freely. I began to eat like a "normal" person again. Sure, maybe some of my portions were too big or I snacked a little more, but I definitely didn't binge as much. I started listening to my body, feeling its cues of hunger. I wasn't perfect, but I wasn't stuffing cookies down my throat in the wee hours of the night to satisfy my crazy cravings.</li>
<li><b>July - August 2013</b>: I realized I still had goals to reach. I was at a good place... hadn't binged for a few months, but still wasn't happy with where I was at. I looked up IIFYM, hired a trainer who gave me macros to follow, and I started doing that. I have to tell you, IIFYM did save me. I felt free to eat what I wanted, while still getting to my goals. Read all about <a href="http://itsvmfitness.blogspot.com/2013/07/my-last-cheat-i-swear-approach.html">THAT HERE</a>. But of course... nothing lasts. </li>
<li><b>Fall 2013</b>: When I went back to school for Junior Year, of course all the temptation of friends, partying, socializing, FOOD, treats, got to me. IIFYM was difficult in the college environment. I was tired of having people wait on me to eat because I had to weigh my food. I was tired of having to sneak my phone at dinner to check My Fitness Pal to see how the macros were on the restaurant's dishes. I was tired of being stuck and controlled by numbers. So guess what? BAM you guessed it... THAT kind of mental restriction caused me to bounce back AGAIN. I ate, and thankfully it wasn't as bad compared to my past binging episodes, but I did start to overeat again. Not to mention I started seeing this guy, my current boyfriend, and with that comes dates, and food, and movie nights with popcorn, etc. I thought to myself,</li>
</ul>
<span style="font-size: large;"><i>"Come on, SERIOUSLY?! You were doing so well Josie, I can't believe you're back in this mess again. This cycle of binge, stop, overeat, stop, etc. WHY is this happening?! Why can't you just control yourself?!"</i></span><br />
<ul>
<li>I seriously thought that IIFYM would've fixed all my issues... but it didn't. The thought of being restricted... even though IIFYM is awesome in the way that you can fit WHAT YOU WANT as long as it fits your macro numbers.... I still felt restricted due to an app on my phone, a food scale in my kitchen, and macro numbers dictating what I could eat. But following these numbers caused me to sometimes eat when I wasn't hungry in order to fit the numbers, or eat too little when I was super hungry that day because once you hit those numbers, you were done for the day. Again, came the thoughts of "Oh I already messed up my macros, so who cares, go crazy" or "Man, I went over on ___ macros, so I'm just going to quit for the day". It was that black and white mentality.</li>
<li><b>Winter 2013</b>: For winter vacation my family and I went on a cruise, and of course with that came the delicious nom-tastic foods. While I was on the cruise, I read the book: <a href="http://www.amazon.com/Intuitive-Eating-Evelyn-Tribole/dp/1250004047/ref=pd_sim_b_4/186-1139428-2508562?ie=UTF8&refRID=0EEHBHATQ9BWRB56ZGGS">Intuitive Eating</a> and it was a life changer. What is Intuitive Eating?</li>
</ul>
<i><span style="font-size: large;">"Intuitive eating is an approach that teaches you how to create a healthy
relationship with your food, mind, and body--where you ultimately
become the expert of your own body. You learn how to distinguish
between physical and emotional feelings, and gain a sense of body
wisdom. It's also a process of making peace with food---so that you no
longer have constant "food worry" thoughts. It's knowing that your
health and your worth as a person do not change, because you ate a food
that you had labeled as "bad" or "fattening”.</span></i> " <a href="http://www.intuitiveeating.com/content/what-intuitive-eating">www.intuitiveeating.com/content/what-intuitive-eating</a><br />
<br />
The things I read in that book seriously opened my eyes to WHY I've had a horrible mind-body-food connection, why I was in the cycle of diet/binging, and HOW I needed to stop. I seriously do recommend anyone with any sort of dieting problems or eating disorders to read this book. There are so many good tips and material that I couldn't even sum it all up if I tried. The basics of it: <b>STOP DIETING. STOP RESTRICTING. STOP SAYING NO TO YOUR BODY'S INTUITIVE CUES. </b>The more we deprive our bodies of what it wants, the more it'll lash out against us. The more we believe food is black and white, clean vs dirty, the more our body is going to be confused. Let me just say this right here right now:<br />
<br />
<b><span style="font-size: large;">NO FOOD IS A FATTENING FOOD. ONE FOOD WILL NOT INSTANTLY MAKE YOU FAT. IT'S HOW MUCH YOU EAT THAT ADDS TO FAT OR LOSES FAT. </span></b><br />
<br />
Being in a surplus of calories will add fat, being in a deficit will lose fat. Eating one candy bar will not cause you to gain 4 pounds of fat. Maybe eating 40 candy bars will. It's not about the food, it's about the QUANTITY. With that said, <b>of course</b> we want to fill our body with <i><u>NUTRIENT DENSE AND ESSENTIAL NUTRIENT DENSE FOODS</u></i>, but just saying, eating a candy bar won't kill you. I made myself believe that a cookie was the worst food in the world, and because I consumed one, then hey why not, might as well just eat them all because they're all the same "horrible fattening foods" as that one cookie I ate. Now that I'm focusing more on the AMOUNT, eating 1 candy bar isn't going to kill me. I simply move on after I've had my treat!<br />
<ul>
<li><b>Spring - May 2014</b>: I worked on my mind-body-food connection. I said no to macros, to counting calories, to counting anything and restricting anything. I worked on being social with friends, doing well in school, being with my boyfriend, and didn't focus too much on being strict with my foods. I relaxed, I lived, I took a breath and looked at life and saw that it's not about being OBSESSED with foods or OBSESSED with fitness. It's about <b>balance</b>. Balancing the lifestyle you've chosen. Working out when you can, because you want to, not because you're forced to. Eating what you want when you're hungry, and stopping when satisfied. Eating a salad when you WANT to, not because you HAVE to or are FORCED to. Eating some candy when you're craving, because if you don't then you KNOW you'll end up going back later and eating the whole box. I realized after a few months of eating this way and living this way, my body wasn't craving Binges anymore. <i>There was simply no more NEED to</i>. I wasn't restricting, I wasn't telling myself I had to not eat this and had to only eat this. The foods I loved weren't a "new and exciting food that I had to scarf down" anymore. My body got used to eating the foods I loved everyday, so it was like, </li>
</ul>
<span style="font-size: large;"><i>"OK, that plate was YUMMAYY, but you can have more tomorrow! So we're full now! NICE!"</i></span><br />
<ul>
<li><b>Summer 2014 (Current)</b>: I've been living at home with the family, eating intuitively still. NOT restricting, not "dieting", working out most mornings, and if I miss one, it's not the end of the world. Of course I do have urges to go back to counting and back to IIFYM because I reached my ideal body type when I was on it, but then I think about all the <u>pain and hurt</u> that came after it and after restricting, and I said, <b>no, it's really NOT worth it</b>. So I continue every day to be an intuitive eater, listen to my body, and still work hard to achieve my goals. Yes, some days I still overeat, some days I'm not my best, but I can honestly say I can't remember the last time I've had a huge binging episode. And I'm SO SO SO happpy that I can say that. It's a terrible thing, a terrible feeling, the scary black hole that it puts you in, but to come out and leave it behind you, it's amazing. And if any of you are struggling with this same thing, <b>DON'T WORRY. YOU WILL GET THROUGH. </b>I used to think I'd NEVER be able to stop. That I was stuck with it. With all the yo-yoing and back and forth, that I'd grow up, grow old, and pass on with this problem. But No, it stops. It ends. You just have to make the effort to fix your mind-body-food relationship. And you CAN.</li>
</ul>
<h3>
<b> Tips I've Learned:</b></h3>
<ul>
<li><u>Give into your craving:</u> if you're feeling like a bag of chips or some cookies, EAT IT. Don't try to eat other things in its place to fill the hunger/craving. If you want a cookie, EAT it! Don't eat celery instead. Because you know what will happen? YOU'RE STILL GOING TO CRAVE IT AFTER YOU STUFF YOUR BODY WITH "FILLER FOODS" IN ORDER TO AVOID THAT CRAVING! And then you're going to go back anyway and eat more cookies than you would have eaten if you had just listened to your body in the first place and intuitively eaten that one cookie. </li>
<li><u>Get rid of black and white:</u><br />I
know I was stuck in this style of thinking too. Too many diets messed
up with my head, giving me rules to follow and guideline to live by.
With one misstep in the wrong "diet" direction, I was saying those
exact words at the beginning of this blog post.<br />
Well, I've snapped out of it. Trust
me, it wasn't over night. It took me a long time to battle the "Clean
vs Dirty" and "On Point Diet vs Binging". Every time I messed up, you'd
find me in the kitchen scarfing down whatever forbidden foods I had
hidden away. If I missed a workout for the day, I'd continue to be lazy
and gluttonous because I had already messed up, so what's the point
right? WRONG. EVERY LITTLE THING you do matters. I don't care if
you had a hotdog or an oreo or a cookie. YOU KEEP MOVING ON. Don't let
slip up dictate the rest of your day. You have the power to change your
route, to move in the direction you need to go in. To simply say, "Ok.
So I had ___, but now I'm still going to treat this day as if it were
every other day and kick butt in the gym and in the kitchen".</li>
<li><u>Balance your foods</u>: So I know I said I don't restrict, and I DON'T, but I'm still aware of what I'm eating. If I've eating not so nutrient dense foods (sweets, goodies of that sort), I still make sure I get all my greens and nutrient rich foods in as well. I have my power smoothie in the beginning of the day, and fill my foods with lots of greens and healthy fats and complex carbs, and then I also get to have my fun simple carbs like candy too. I never let 1 day go FULLY "naughty" foods, and every day I do let myself indulge in some kind of treats. Also, if my day has been Carb Heavy (like lots of rice or pastas or breads), I'll try to balance it out by not eating too many carbs at night. Same goes for fats as well. Protein, I always keep that high! Want to keep all the lean muscle I can. Again, this isn't necessarily RESTRICTING by balancing out my carbs and fats and "naughty vs nice" foods, it's just being aware of what I've eaten that day and finding ways to balance it out.</li>
<li><u>Eat Slowly</u>: you'll be surprised that if you eat slowly, you can actually be more in tune with intuitive eating. It takes time for your stomach to feel full or satisfied, so give it time before scarfing down too much food too fast!</li>
<li><u>Get Rid of Triggers</u>: if you KNOW that a certain food will trigger binges for you, then get rid of it! Or if you know that having a full plate stacked high will trigger you because you're used to finishing a whole plate at meals, then make your portion smaller. Don't tempt yourself if you know it'll end badly.</li>
<li><u>Read and Research</u>: I'm pretty sure I wouldn't be where I am now if I didn't read Intuitive Eating. Get to researching, expand your knowledge on how to fix your problems. There are lots of help books out there about food-body relationships! Another good book I've heard about but haven't gotten to finish is <a href="http://www.barnesandnoble.com/listing/2670283391638?r=1&cm_mmc=GooglePLA-_-Book_15To24-_-Q000000633-_-2670283391638">Eat What You Love, Love What You Eat</a></li>
<li><u>Let People Know</u>: It's difficult going through this on your own. I spent my whole sophomore year with this, alone, struggling to find support, and it was miserable. This year, I've let my family know, I let my boyfriend and roommates know, and they've been so supportive with advice, with watching me to see if I'll rebound. Having a support system is always great!</li>
<li><u>Do it because you WANT to, not because you HAVE to</u>. Once you put it in your head that this is a task, or that you HAVE to do this, do a workout you hate because you have to, eat foods you hate because you have to, then of course you'll rebel. Find exercises you enjoy. Find recipes that will taste good and be good for you. Don't torture yourself through this lifestyle.</li>
<li><u>You don't have to think about <i>quality</i> all the time; sometimes it's about the <i>quantity</i></u>. I had said earlier in this post that there is not one fattening food that will cause you to blow up. You can have that candy bar and be fine, or those cookies and be okay. Just be aware of the <b>AMOUNT</b>. I'll allow myself to have a candy bar or a few cookies, but now I no longer stuff them down to get all I can get. Now I know that a day isn't over because I've had 1 or 2 cookies or chips or whatever, but I do still keep in mind that eating SURPLUS of those things will not be very good. So don't ditch the day because you had a little screw up. Just continue on. Just get enough for the taste and satisfaction of it!</li>
<ul>
<li>**<span style="color: red;"><b>Note</b></span>: I'm not saying it's always going to be quantity over quality, of course don't neglect getting in your nutrient dense foods! I just say this to emphasize that eating a not-so-nutrient-dense food isn't the end of the world or your "diet". </li>
</ul>
<li><u>No Restrictions</u>: Trust me, after you intuitively eat for a while, get your body used to having treats every now and then, <u>you won't crave them as often</u>! No foods should be in the danger zone, or restricted or banned forever. You won't crave things that you have access to all the time. So don't give yourself limits. Yes, have <i>guidelines</i> as to what you should eat, but never put foods in the off limits category, or you'll just crave them more in the end.</li>
</ul>
I think that's all I have for you now, but I hope it's helped. If I think of more tips down the line, I'll be sure to post about it on <a href="http://instagram.com/vmfitness">Instagram</a>, or <a href="http://twitter.com/vmfitness">Twitter</a>, or here on my blog!<br />
<br />
Thank you so much for all the support during my journey, and if you're fighting the same fight that I did, you CAN get through this.<br />
<br />
<span style="font-size: large;"><3 Josie </span>VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com12tag:blogger.com,1999:blog-252418637333776105.post-53611668569083866772014-07-07T02:23:00.002-07:002014-07-07T02:23:09.616-07:00Chickpea Protein Bites: Gluten Free, Flour FreeHey blog world! Sorry for the lack of posts and updates! If you want more daily motivation, inspiration, recipes, etc, follow me on Instagram or on Twitter for more frequent updates!<br />
<br />
Here's a new recipe for ya healthy sweets lovers:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY-_590dc36pKe7GiIaHDE7_0PycAiflryJksNkarN-R-GM1wYwVMVAWCOc3BOCrn3U1Yu0M1z514lgf5rwiO73HEheDQXRgGX01yyy-uH-HlFj_ce9TGKhGz02cfMALkC8eDEAZyVrGQ/s1600/photo-7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY-_590dc36pKe7GiIaHDE7_0PycAiflryJksNkarN-R-GM1wYwVMVAWCOc3BOCrn3U1Yu0M1z514lgf5rwiO73HEheDQXRgGX01yyy-uH-HlFj_ce9TGKhGz02cfMALkC8eDEAZyVrGQ/s1600/photo-7.jpg" height="320" width="320" /></a></div>
<a name='more'></a><ul>
<li>1 can rinsed well chick peas/garbanzo beans</li>
<li>1/3 cup almond milk</li>
<li>1 egg</li>
<li>1 RIPE banana </li>
</ul>
Blend the above ingredients together. Then pour into a bowl and mix with the following ingredients:<br />
<ul>
<li>1 scoop Muscle Gauge Whey Isolate in Chocolate Cookie Crunch (or any whey isolate will do)</li>
<ul>
<li>(If you are using another protein powder that is not as sweet, I recommend adding dates or honey/agave to sweeten your recipe)</li>
</ul>
<li>1/2 cup quick oats</li>
<li>1/3 cup microwaved almond butter/nut butter of choice</li>
<li>1/4 - 1/3 cup Chocolate chips to stir in and top</li>
</ul>
<br />
Preheat your oven to 350 F. Pour your batter into either cupcake tins or a baking dish and bake for 13-18 minutes, or until knife comes out clean.<br />
VOILA, done and done! Just some simple, quick baking! VM Fitnesshttp://www.blogger.com/profile/15560680586216128159noreply@blogger.com4tag:blogger.com,1999:blog-252418637333776105.post-5188118920732813962014-05-24T07:23:00.000-07:002014-05-29T08:23:38.508-07:0012-Week Bikini Body Program!<span style="font-size: large;"><b>Summer Bikini Body 12-Week Program! </b></span><br />
<br />
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</div>
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<br />
3
(three) 4-week calendars FULLL OF FAT BLASTING WORKOUTS to really kick
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<br />
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<br />
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<ul>
<li>12 weeks of intense fat blasting workouts to work your whole body and lose the fat</li>
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<li>food log and progress pages</li>
<li>grocery guide</li>
<li>how to continue the lifestyle after the 12 weeks</li>
<li>effective cardio for fat loss</li>
<li>effective HIIT resistance styled workouts </li>
<li>chances to win these prizes at the end of the 3 months in August! </li>
</ul>
<ol style="margin-left: 40px;">
<li>2 <a href="http://questproteinbar.com/">Quest Nutrition</a> boxes + a tshirt</li>
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<span style="color: red;"><b>** note: if you cannot perform jumping movements like a squat jump or burpee due to physical limitations, then I recommend not purchasing this plan as it contains these two moves as well as other physically challenging movements similar to them. </b></span><br />
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