How to finally achieve Fitness Success

Tired of starting over? Tired of quiting and feeling like you’ve failed? We’ve all been there and sometimes it takes several attempts to get it right.

I have been around the fitness block a few times and through trial and error figured out what works for me. I’ve accomplished fitness success and I have also failed miserable at it. I’m going to share some tips with you so you can be successful too!

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1. BE REALISTIC!

2. BE REALISTIC!

3. BE REALISTIC!

If I wasn’t clear let me break it down for you. We all want to shed dozens of pounds and get the body of our dreams overnight… right?

Wrong!

I wish it were that easy, however here are some tips to help you succeed.

1. Be real with yourself.

If you didn’t put the weight on in a week you won’t lose it all in a week. As one of my clients said “I didn’t get this luscious overnight, I know it’ll take time”. Don’t expect a quick fix, it may take months. But it’ll be worth it!

2. Don’t bite off more than you can chew.

If you are new to the gym or even home workouts don’t commit to 7 days of working out. Most people get burnt out and quit after the first week. Schedule it! Just like any appointment plan it. Start with 3 days tops and work your way up. With as busy as I am I even I have to schedule my workouts!

3. A workout buddy can help.

If you lack motivation get a workout partner that is committed. If you have someone relying on you, especially to
hit the gym, you won’t want to be the slacker that cancels. But remember it is YOU that will get you results no one else.

4. Literally, don’t bite off more than you can (or can’t) chew!

Diet… the dreaded 4 letter word. Again BE REAL with yourself. Do not start something you cannot maintain more than a few weeks. Example: eating fish and green beans 6 meals a day. Yes you will lose weight fast BUT depriving your body physically and mentally will lead to binge eating and you’ll gain all the weight you lost back (plus more)!

5. Visualize your success.

Create a vision board with motivational quotes and pictures to keep you focused. I personally print out calendars and pencil in important dates. I am constantly uploading positive quotes and sayings. I know several people that print out fit bodies they wish to look like. I’m not against that but I personally don’t like to compare myself to others. Even though they inspire me I like to use my own pictures. To help me push myself to better MY best.

6. Have a trainer teach you proper use of the equipment and machines.

If you have the drive and motivation but are completely lost in the gym. Hire a trainer. It doesn’t have to be forever. It can be a few sessions so they can show you workouts and how to use the equipment. Knowledge is the key to success. You can also make a list of all your gyms equipment and look them up online. There are several sites that show animated movements.

Here’s a site I personally like. It has a great app you can download on your phone too.

http://www.jefit.com/

7. A coach keeps you accountable.

Last but not least if you tried every other approach and are still struggling you can always hire a coach. A coach is different than a trainer. Typically trainers put you through your workouts and that’s it. You have to check in with coach via progress pictures, update on weight loss or gain. They give you nutrition guidance and workouts along with moral support to keep you going and motivated.

Happy Training!!

The Protein Princess
Cody Lawyer 💕

Fake Fried Chicken Recipe

I’ve had several people ask how I cook the chicken I post. Here is are pictures showing step by step how it’s done.

This chicken is so yummy not to mention super easy to make. It has a fried taste without the extra fat from oils

Here’s what you do…

1. Get a deep pan, that has a lid, and coat it with a cooking spray. Put on Medium heat.

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2. Add chicken, I personally like to use frozen but fresh works well too.

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3. Cover with lid.

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4. This is what it looks like about 5-10 mins into it. Obviously fresh chicken cooks faster so you’ll have to watch it. Place lid back on pan.

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5. You’ll notice a golden brown layer coating the pan. Flip chicken over.

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6. Once you flip chicken add a tiny bit of water. (About 1-2 ounces)

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7. With spatula or knife break or cut chicken apart. And Viola Fake Fried Chicken! No need to add seasoning this gives it an amazing taste!!

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Here it is pictured with my coconut rice and baby peppers.

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Hope you enjoy!

The Protein Princess
Cody Lawyer ❤

Postpartum Diastasis Recti – How it affects working out

Among the many changes our bodies go through while pregnant, many of us moms experience Ab Seperation. Also know as Diastasis Recti.  It’s very common,  two out of three pregnant women experience this.

So what exactly is Diastasis Recti?
Basically that fancy word means your belly sticks out because the space between your left and right abdominal muscles has widened. You might call it a “pooch.” When the ab muscles move aside like this, the uterus, bowels, and other organs have only a thin band of connective tissue in front to hold them in place.

I was lucky enough to be one of the 2 women that get it. (Insert sarcasm) 😉 Here is a collage picture of what abdominal muscles look like prior to pregnancy.  And what they look like when Diastasis Recti has occurred. The bottom part of the picture is my abdomen 9 months postpartum after baby #4. First picture I’m leaning back and you can see the bulge in the middle.  Second picture I’m flexing holding that bulge in.

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Many women have emailed me regarding this. I am not a doctor, but have spoke with several regarding Diastasis Recti. I have also had four pregnancies where I’ve experienced seperation each time. Every situation is different so I will share what worked best for me. Below I will go over a few questions women have asked.

“Can I still train my abs?”

I personally feel it depends on how serious the seperation is. Postpartum I would wait at least 6-9 weeks to allow your uterus to shrink back down.  At your postpartum check up talk about it with your doctor.
I never train abs. I focus on keeping my core tight with every exercise I do. But never do anything with direct pressure on my abdomen. I also have a few minor hernias so direct pressure causes pain.
I have known women that actually cause more damage by doing abdominal exercises.  Especially when adding weight. If you have a large gap any pressure is going to cause it to grow wider, essentially causing more of a “pooch”.

“Will the seperation ever go away?”

Chances are, it won’t completely close without surgery to repair it. (*note: there are a few techniques available too. They are nonsurgical. The Tubler Technique and Mutu, I’m not familiar with either and have read mixed reviews so you may look into them yourself.) However it will narrow and sometimes become unnoticeable.  Depending on how lean your body is you may not see it at all.  Below is a picture of me at my leanest,  you can see the gap down the middle.  It’s not terribly bad, but with time it has grown closer together.

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Tips on dealing with Diastasis Recti-

⚫ Focus on practicing good posture.  Good posture will strengthen your back and core muscles. Allowing you to hold everything in better. Not to mention good posture makes you look like you lost 5-10lbs instantly!  (Try it!)

⚫ When starting to exercise remember less is more. 1 myth is that working abs will give you an amazing 6-pack. This is untrue.  Weight loss and loosing body fat is what make abs show.

⚫ Start slow, test the waters so to speak. Start with movements like seated movements (pictured below) and planking that don’t put direct pressure on your abdominals. You may feel fine during your workout but feel pain later. Remember there is a difference between soreness and pain caused from your muscles seperating more.

Here are a few core exercises to try.
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⚫ Protect your core and back. During workouts while lifting heavy I always wear a belt. It helps hold everything in while giving support.  Don’t just rely on the belt though keep that core tight!

Happy Training!

The Protein Princess
Cody Lawyer ❤

Cookie Dough(nut) Protein Pancakes

Tired of the same ole boring breakfast?  All else fails make pancakes!

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These are super easy!

Ingredients:
⚫ 1 scoop ProSupps Glazed Doughnut Whey protein
⚫ 80g MyOatmeal ( I used oatmeal cookie flavor)
⚫ 2 whole eggs
⚫ 1/4 cup fat free milk ( or water)
⚫ 1 tsp xanthan gum

Directions:
⚫ mix all ingredients in blender or nutribullet
⚫ heat griddle to 250°
⚫ spoon or pour mixture onto griddle, you may need to spread it evenly.
⚫ once golden flip and let other side cook
⚫ top with your favorite items… berries, icing, syrup, peanut butter. Or eat plain… these are THAT good!

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Get PSwhey at http://www.prosupps.com use code CODY10 for 10% plus free Shipping

Get MyOatmeal from http://www.myoatmeal.com Discount Code: LAWYER15 for 15% off your order!

Coconut Rice

When you’re sick of just plain Ole rice and want to add some sweetness to your dish or even eat as a dessert. Coconut rice is a great option!

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There are several recipes out there that call for numerous ingredients and are packed with calories. This is a simple recipe at takes minutes to prep! Not to mention has about 1/4 less calories than traditional recipes!

What you need:
Rice Cooker

INGREDIENTS
2 cups Jasmine Rice
2 cups coconut water
1 cup coconut milk

*if you’re wanting it extra sweet add in a little bit of your favorite sweetener.

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DIRECTIONS
Add all ingredients into rice cooker. Cook as directed. All rice cookers are different, mine has a self timer.

One rice is done cooking you can top with almost anything!

A few ideas…
Toasted shredded coconut
Chicken
Fish
Golden raisins
Mangos
Cinnamon
Or just eat it plain!
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NUTRITION about 8 servings
Per Serving
Fat- .6g
Carbs- 39g
Protein- 3.25g
Calories- 179