Motivation and Desire to be FIT! (a return from my hiatus)

I take my boxing face very seriously.

HI! I’ve been gone for quite some time– I’ve been so busy with the usual, you know, LIFE? And have unfortunately placed this blog on the back burner for far too long. Also, I couldn’t decide on what to write about. What ELSE can I say about my fitness journey? I feel as if I’ve said it all but this is far from the truth. Upon asking my close friends on a topic for this post (a return from my blogging hiatus) I keep getting asked the SAME darn question: HOW DO YOU STAY SO MOTIVATED? And although I’ve addressed this before (scroll down a few posts), I thought I’d address it again in a different way.

When you embark on a fitness journey, trying to constantly push and discover your own physical limitations you begin to realize that it’s a mental thing too! I hate to say you are your own worst enemy but it couldn’t be more right and one day you may find your motivation and desire dwindling. Believe it or not it has happened to me. But  you somehow summon (at least I hope you do) the courage to push through and continue to ignite that fire that made you even think about becoming a better, MORE FIT you!

Yes it’s true that once your body becomes accustomed to working out a lot you miss it when you don’t. In fact I feel like a slob when I don’t hit the gym even for a day! Crazy, right? But I realize that I’ve been working out like I do for about 2 years already so…. this comes with time. It’s difficult for me to think back and remember when I first started working out but as everyone always says “you gotta start somewhere,” and once again, this is VERY TRUE.

Yesterday I attended a writing workshop (because I am pursuing a writing career) and the teacher replied to an inquiry about staying motivated to write with an “give yourself wimpy goals” and I believe this pertains to fitness too! Meaning, be realistic with your goals. They are immediate goals not your dreams or aspirations. Your goals should be something you should attain so if you HATE working out (and there are people who hate it) don’t give yourself the goal of going to the gym everyday. Unsurprisingly, you WON’T achieve it and you’ll feel bummed out and discouraged. Don’t do it to yourself. Instead tell yourself, “I’ll go to the gym 3 times this week” or “I’ll attend kickboxing at the local YMCA on Tuesday after work;” these things are doable and surely you can make more ambitious goals as time progresses. You better believe I wasn’t working out as intensely as I do now in the beginning. There’s no way.

I guess the point is that you work up to your ultimate goal. Baby steps. No one goes from 0 to 100 in a day or a week or even 6 months! Give yourself time, set achievable and realistic goals, and tell yourself “I can do it!”

Pumpkin Pecan Pancakes– a fall treat.

I must apologize for my absence! I’ve recently began graduate school (recently? It’s been almost 2 months already!) and I’ve been a slave to NYU and trying to balance romance, school, work, and a social life without losing my head. Crazy. I have been eating clean MOST of the time but I can’t lie– with my hectic schedule it is NO easy task. I have, however, been keeping up with my workouts (they’re a major stress/frustration relief). The gym has become such an important part of my life I now understand why people become addicted. Anyway, despite the massive amounts of homework that eagerly awaits me, I have managed to create this recipe and upload it!

Because it’s autumn here in NYC– I have created these fluffy & delicious pumpkin pecan pancakes I hope you enjoy as much as I do. I eat them for breakfast, lunch, or dinner. Pancakes are freaking awesome.

Makes 8-10 medium-sized pancakes (in my house, this is 2 people)  

INGREDIENTS

Dry:

• 1 c. whole wheat pastry flour
• 1 tsp. baking powder
• 1/2 tsp. baking soda
• 1 tbsp. cinnamon or pumpkin spice mix
• 1/2 c. chopped, roasted pecans (This is mixed into the mixture)

Wet:

• 1/2 c. canned pumpkin (I use Trader Joe’s Organic)
• 3/4 c. almond milk
• 1 tbsp. coconut oil
• 1 1/2 tbsp. egg whites (I use Trader Joe’s carton)
• 1 tsp. raw organic apple cider vinegar

Mix all dry ingredients except the pecans in a mixing bowl or large measuring cup. Then add in all wet ingredients and mix with fork vigorously until clumps disappear. Stir in the pecans. Cook on skillet or griddle (I use Earth Balance spread to cook) approx. 5 minutes of each side or until toasted brown and bubbles appear on top (this means time to flip!) I eat this with Raw Coconut Nectar (Coconut Secret brand) as a syrup but feel free to use any other “clean” syrups like: brown rice syrup, agave, maple, etc. I also put a dollop of 0% Greek yogurt atop! YUM.

ENJOY!

And if you make this, please feel free to leave feedback.  

MOTIVATION! MOTIVATION! MOTIVATION!

The gym has become a sanctuary for me.

A question I get asked often is: HOW DO YOU STAY SO MOTIVATED?! And it really does make me think, “Huh, how do I stay motivated?” After given it much thought I came up with this list simply stating what I deem is necessary to spark an intrinsic motivation to keep going! To keep exercising & eating clean!

1. Your weightloss/ healthy lifestyle journey should be ABOUT YOU!

This seems simple enough oftentimes it’s one of the hardest things to do. Your weightloss journey should be about you discovering yourself, pushing your boundaries, and taking control of your life, NOT about you fitting into your bikini or those jeans you bought 3 sizes too small (this comes eventually, do trust). I started exercising because I yearned feeling like I had control of my body and trust me: it’s one of the BEST feelings.

2. Don’t lose hope. 

Here’s the thing. When you start exercising and eating clean you will NOT be perfect! You might have a bad meal, a bad week, hell even a bad month! But do not lose focus of your ultimate goal and DON’T QUIT! You evaluate your actions and BOUNCE BACK even harder. I never ate clean in the beginning of my lifestyle change and when I did I messed up a lot but I never stopped exercising or reminding myself of why I had even started.

3. Wear hater shades. 

Ha-ha. No really. People can be real haters– unless your friends/acquaintances are perfect (doubt it) people will talk about your sudden lifestyle change and it will rub some the wrong way. In the beginning it will be: “you’re obsessed,” or “you’re overdoing it.” You’re not. And once you start seeing REAL results those snark comments tend to transform into “You look amazing!” or “What is it that you’re doing?!” But of course you’ll have people who think you’re simply popping magic pills because for some odd reason some people just don’t get that: exercise & eating well actually works. 

4. Try different exercises. 

Not all exercises work for the same people. Personally I HATE Zumba but I did begin my journey dancing Zumba. After awhile I just didn’t find it appealing anymore and moved onto kickboxing WHICH I LOVE! So try different exercises, whether group or individual, to really see what you can stick with. However, versatility is good so add new things to your workouts whenever you can! AND WOMEN: do not be afraid of weights!! I learned this too long after I began exercising so I cannot stress it enough! There’s a misconception that weights will bulk you. THEY WILL NOT. In fact, I leaned out a lot using weights!

& lastly:

5. GYM CLOTHES! 

Here’s the deal: New gym clothes will inevitably motivate you to work out! They will make you feel good and ready to take on a tough work out so do not underestimate the power of good workout gear! At first I worked out with old, ripped t-shirt and crappy pants and I usually felt “BLAH” during my work outs. THEN I started investing in work out gear that made me feel good and my attitude changed drastically!

I hope this brief list helps you stay focused on your goals and motivates you to keep going when the going gets tough! You should always remember that accomplishing something for yourself is an amazing feeling that you should not deprive yourself of! 

Coconut Cinnamon Protein Pancakes!

Topped off with banana slices and unsweetened shredded coconut.

To stay on my “all things coconut” theme, I came up with this protein pancake recipe this morning. I’m definitely a breakfast person, as I’ve said before, so having a huge and hearty breakfast is absolutely necessary for me (and always needs to include coffee! Unless I’m sick…). I made these and topped them off with coconut nectar as my syrup, shredded unsweetened coconut, and slices of banana. Absolutely divine. As with all my recipes, feel free to make them your own. If you abhor bananas, for instance, so add blueberries or whatever other fruit you love!

INGREDIENTS: (makes about 10 medium sized pancakes)

DRY:

• 1 c. whole wheat flour
• 1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1 tbsp. flaxmeal
• 1 tbsp. coconut flour (sifted)
• 2 scoops of protein powder
• 2 tsp. cinnamon

WET:

• 1 tbsp. coconut oil
• 1 cup. of mixture warm water & almond milk (I used only two tbsp. of almond milk)
• 1 egg white
• 1 tsp. vanilla ext.
• 1 tsp. almond ext.

Topping:

• half of banana, sliced
• 2 tbsp. of unsweetened shredded coconut
• 2 tbsp. of coconut nectar

Non-stick spray or coconut oil can be used for the griddle.

INSTRUCTIONS:
In a large bowl, sift all dry ingredients except the flaxmeal. Mix until fully incorporated.
Set aside.

In a separate bowl, whisk all wet ingredients together really well. Pour into dry mix and use a fork to mix it until it is clump-free. (Forks work better than whisks for this). If you think the batter is too thick, feel free to add more almond milk or water.

Cook until golden brown on both sides. Serve warm with coconut nectar atop. YUM!

Cake-like Coconut Crepe (w. blueberries & raspberries)

This crepe was born due to my severe PMS symptoms. BLAH. I’m always craving sweets and in an effort not to indulge and overdo it, because I’ve already been having a bad week eating-wise, I came up with this! Now I’m sure a variation of this exists somewhere BUT I’ve tweaked it and have made it super delicious! Feel free to use any fruits you have if you don’t have berries. This recipe uses all things coconut: flour, nectar, and oil. When making this everyone in my house thought I was making cake- Whomp, whomp, whomp.

INGREDIENTS: 

• 1 whole egg
• 1 tbsp. melted coconut oil
• 2 tbsp. almond milk
• 1 tbsp. warm water
• 1 tsp. vanilla extract
• 1 tsp. almond extract
• 5 drops of liquid stevia
• 1 tbsp coconut flour, sifted
• 1/8 tsp. baking powder

Non-stick spray for crepe pan. 

Filling: 

• 1/2 c. 0% Greek Yogurt
• 1/2 pint raspberries
• 1/4 c. blueberries
• 1 tbsp. coconut nectar

INSTRUCTIONS (crepe): 

Whisk together all liquid ingredients really well until smooth. Sift in dry ingredients and whisk until smooth. Add more warm water to reach desired consistency if too thick.

Heat pan on medium heat with spray and pour in mixture. Be sure to spread it out evenly. Cook on both sides until golden brown.

(Filling): 

In a small saucepan, cook nectar and berries for about 5 minutes. Once it is cooked and semi-cooled (3 minutes), mix 3/4 of it with greek yogurt to fill your crepe. Use the remaining 1/4 of sauce to top off crepe.

ENJOY! This crepe tastes just like cake and you can add whatever clean toppings you’d like! It’s hard to believe it’s a clean-eating dessert.

Ezekiel Breaded Fish Filet.

Delicious & HEALTHY breaded tilapia!

Who loves breaded fish?! I DO! I DO! So serious. And I use to eat the greasy, deep-fried kind. Fish is healthy but not when it’s drenched in unhealthy oils and coated in unhealthy breading. SO I developed this recipe when the craving hit & I had no choice but to create a healthy version. I used TILAPIA filets as my fish of choice but you are more than welcome to try this breading and method with any other sturdy fish!

INGREDIENTS: 

• 2 Tilapia filets (cut in half lengthwise)
• 2 slices of Ezekiel sesame bread
• 2 egg whites
• 1 tsp. hot sauce (optional)
• 2 tbsp. coconut oil (for cooking fish)
• lemon pepper, smoked paprika, and oregano to season.
• lemon slices (optional)

INSTRUCTIONS: 

(To make bread crumbs): Toast Ezekiel slices really well (3-5 minutes). Be sure not to burn them! Once slices of very toasted and quite dry, break it up using either your fingers or a food processor into a breadcrumb consistency. If using your fingers be aware that it will take time! Once you’ve finished, set breadcrumbs aside in a shallow bowl.

Rinse your fish filets and dry thoroughly; season fish sparingly.

In a large saucepan heat up the coconut oil on a low-medium heat while you bread your fish.

In a shallow bowl whisk the egg white with hot sauce (if applicable). This is your egg-wash. Dip fish one piece at a time into the egg-wash and then into the breadcrumbs, thoroughly coating the piece of fish. Do this with each piece of fish.

Once your saucepan is hot, cook breaded pieces of fish about 5-8 minutes on each side. You will know it is done when it is a dark, toasted color on both sides. Retire from pan and set on dinner plate. TA DA!

Serve with lemon slices. As seen in the picture: I ate this with a side of avocado and steamed broccoli. Absolutely divine & healthy!!

Banana Nut Breakfast Oatmeal (w. blueberries)

This here is an awesome and filling breakfast, not to mention: SUPER yummy! Breakfast is the MOST important meal of the day so PLEASE be sure to indulge (healthily, of course) in the morning. If you think you are not a “breakfast person,” think again because it really is just a matter of getting accustomed to it! Start small and then continue to expand your breakfast meals. My typical breakfast includes: oatmeal like this recipe, black coffee (or with a splash of liquid stevia & almond milk), and perhaps some egg whites. Sounds like a lot of food but I need a lot to get this fit body going!

INGREDIENTS: 

• 1/4 c. steelcut oats
• 3/4 c. unsweetened almond milk
• 1 medium banana
• 1/4 c. nuts (raw nuts or any nuts of your choice!)
• 1/4 c. frozen or fresh blueberries
• 1 tsp of vanilla extract (optional)
• 1 tsp of chia seeds (optional)
• 1 tbsp. flaxmeal (optional)

INSTRUCTIONS: 

In a small saucepan pour almond milk and vanilla, mix in oatmeal and flaxmeal. Cook on medium heat for about 8 minutes or until oatmeal is the consistency you’d like.

While oatmeal is simmering, mash the banana in your deemed “oatmeal bowl” and stir in nuts. Once oatmeal is done, pour onto the banana & nut mixture and stir to fully incorporate.

Add chia seeds and blueberries on top! And of course: ENJOY and savor it! Mmmmm.

OYE! Shrimp Ceviche.

Ceviches simply consists of seafood that isn’t cooked and instead is “cured” in acidic juices. Some restaurants get funky and add other citrus juices like grapefruit but traditionally it is lime juice. In this ceviche I used both lime & a bit of Bragg’s Raw Apple Cider Vinegar.It was delicious and eventually I made lettuce wraps with it. So good!

INGREDIENTS: 

• 1 lb of jumbo shrimp: peeled, cleaned, de-veined, and cut into desired pieces
• Juice of 2 limes
• 1 tbsp. of Raw Apple cider vinegar
• 2 tbsp. of celery leaves (or cilantro if available)
• 1 celery stalk, diced (optional)
• 2 plum tomatoes, diced.
• Half of a large red onion, diced.
• Lemon pepper, dried oregano, sea salt, black peppercorn, and chili paste to season
• Avocado, diced (add when serving)

INSTRUCTIONS: 

In a large bowl place diced and cleaned pieces of shrimp. Pour acidic juices (lemon, lime, & ACV) and mix. Add in diced celery, celery leaves (or cilantro), tomato, and onion and stir. Season it thoroughly, according to your taste. Feel free to add whatever other spices you like most- use your palette! Cover with plastic wrap and allow it all to marinate. I suggest 6 hours- overnight. Stir as often as you’d like.

Once you are ready to serve, dice a hass avocado, season it with lemon pepper and add it into the ceviche. Stir to incorporate it all. Serve as you wish- I made lettuce wraps using romaine lettuce leaves. My family loved it! But most importantly: it’s clean, healthy, and super delicious!

Soft AlmondButter Dark Chocolate Cookies.

These were irresistible! Yes they are healthy but not when you want to eat the entire batch!

As with all of my recipes, this recipe was simply an experimental one but turned out quite great! These pair REALLY well with coffee (in case you’re an espresso feign like me) or with almond milk (if you’re a cookies & milk kind of person). They are sweet but not overly so, and sure won’t make you feel bad after eating them!

INGREDIENTS: 

• 1.5 c. of Whole Wheat Pastry Flour
• 2 tsp. cinnamon (optional)
• Pinch of sea salt (optional as well)
• 1/2 c. sucanat
• 1/2 c. raw almondbutter
• 1/4 c. coconut oil
• 1/4 c. 0% Greek Yogurt
• 4 tbsp. vanilla unsweetened almond milk
• 1 tsp. vanilla extract
• Chunks of dark chocolate to be pressed on cookies

Non-stick spray for cookie sheet

INSTRUCTIONS: 

Preheat oven to 375 F degrees.

Spray cookie sheet with non-stick spray and set aside.

Blend yogurt, oil, butter, milk, extract, and sucanat together until creamy and fully incorporated. In a separate bowl, mix the flour, baking powder, salt, and cinnamon.  While creaming the wet ingredients, gradually add in the dry ingredients and keep mixing.

Drop cookies (about 2-3 tbsp in size; YES they are large cookies) onto baking sheet. Press a chunk of chocolate onto the center of the cookie and bake for 30-40 minutes until golden brown! Let them cool fully before enjoying. And then of course, ENJOY! (With a glass of almond milk). YUM.***

Protein Blueberry Pancakes!

Yummy protein-packed blueberry pancakes.

This recipe is one that I absolutely LOVE. In fact, it’s so good that it feels like a “cheat meal” instead of an actual healthy breakfast!

INGREDIENTS: 

• 1.5 c. Whole Wheat Pastry Flour
• 1/2 tsp. baking soda
• 1/2 tsp. baking powder
• 3 scoops of protein (I used whey protein isolate)
• 3 tbsp. of carton egg whites (or 1 real eggwhite)
• 1/2 c. vanilla, unsweetened almond milk
• 1 tbsp. coconut oil
• 3/4 c. warm water
• 2 tsp. cinnamon (optional)
• Frozen blueberries (if blueberry pancakes is what you desire!)

Coconut nectar or agave nectar can be used as syrup.

**Butter-flavored non-stick spray for griddle**

INSTRUCTIONS: 

Mix all dry ingredients in a large bowl. In a separate bowl, whisk all the wet ingredients. Combine wet with dry and stir thoroughly until smooth. If you think the batter is too thick, feel free to add more water or almond milk.

Spray griddle with non-stick spray and heat. Make pancakes whatever size you prefer: silver dollar, half a dollar, whatever! Once you place batter on griddle, sprinkle pancakes with frozen blueberries. Cook until bubbles begin to appear on top and FLIP! Cook on other side. Serve stacked with coconut or agave nectar.