Protein Pancakes

We all love protein pancakes.....Right???!!!! Well, checkout this awesome recipe from one of our ambassadors Valerie. This recipe is delicious.


Hey there!! I have a morning pancake recipe that is very good. Most protein batters are too eggy, this one is not and is amazing with the addition of either cinnamon or fennel seeds or both.  Play around with the flavors.  I also love all the fiber that is in the coconut flour.  


Protein Pancake
 
120 g. egg whites
45 g. plain Greek yogurt, fat free
14 g. coconut flour
1/2 tsp. baking powder
25 g. oats 
 
Mix all together in a blender ( I also add fennel seeds to taste)
 
You can either make this in a pan as a pancake or put the batter into a waffle iron for an amazing waffle.  
Top with your favorite raw nut butter to include your healthy fats or use pumpkin butter, which is also a healthier option than syrup.  
 
The batter has 15 g. healthy carbs and 20 grams healthy protein.  
 
Enjoy!  And yes, I'm measuring in grams, not ounces...my trainer is Canadian and the rest of the world is on the metric system. lol!!
                                                                                This Girl Lifts,
                                                                        Valarie

Do you want to become an ambassador for This Girl Lifts? Send us an email telling us a little about yourself here.

The Beginning of a New Year

It's that time of year again when everybody starts making their New Years resolutions. One of the most infamous ones of all times is, "I am going to lose weight." Yes, New Years is 6 days from now.  So whats wrong with starting before hand?

I am not a person who doesn't believe in New Years resolutions. Losing weight was one of mine last year but I started a month or two before hand. Needless to say, I stuck to mine and here I am today giving you a few tips on how to stick to your goals and follow through on your resolution to lose weight (No expert but walking proof).

1. Make it a priority!! This should be one of the most important things on your list. Don't skip         working out to party or have a drink with friends. You must allow it to become a part of your everyday routine.

2. Seek Help. Sometimes we all feel like we know exactly what we need to do to lose weight because a friend told us what they did or we read an article in a magazine but I will be the first to tell you that I thought I knew to. Not everything we see or hear is specifically made for our bodies. Everybody's body is different. So seek advice from a nutritionist or a trainer if you need to.

3. Surround yourself with support. We all have those friends who want you to drink, eat snacks, and get lazy with them. Tell them the answer is "NO!" Find friends who have the same resolutions as you. Sometimes a little competition gets you extra motivated as well. It's nice to have a support system.

4. Start out fresh in your kitchen. Now don't just go tossing sh*t in the trash. Donate it or allow only the family members in your house to eat it. When I started my husband was a away so I gave everything in my cabinets and fridge to a family I knew and started cold turkey. (It was painful but pain is weakness ladies.)

5. Believe in yourself. Yes, a lot of us who are on health kicks now have tried over and over and over again every New Year to start a weight loss program and have literally failed every time or just didn't follow through at all. The biggest accomplishment you can achieve is to have faith in yourself. The journey will be long, hard, and never easy. F.A.I.T.H. is what it takes.


Now that you have those important tips...........enjoy your Christmas and New Year's. The best is yet to come. 


                                                                     Work Hard. Play Hard.
                                                                        This Girl Lifts

(Exciting new things coming up on the blog. So stay tuned!!)

Raspberry Protein Muffins

Our awesome Ambassador Melissa Shevchenko has provided us with a great protein muffin recipe. I tried it and I love it. Let us know what you think.

Raspberry protein muffins

Sunday is usually my day to plan ahead for the week and complete all my food prep as well. Today I tried a new recipe and went with protein muffins instead of protein bars as per my usual.

I thought you guys might enjoy the recipe:

Dry ingredients:
1 cup almond flour
11/2 cup rolled oats
2 scoops of vanilla protein
2 tbsp flax seed
Sprinkle of cinnamon
Sprinkle of coconut
Tsp baking soda
Tsp baking powder

Wet ingredients:
1/4 cup coconut oil
1/4 cup egg whites
1 cup water
1/4 cup organic agave syrup (you can substitute this with raw honey or natural maple syrup)

1/2 to 1 cup of raspberries (up to you)

Mix dry ingredients together then gradually add in wet ingredients. Stir well. Add muffin liners to muffin pan, spoon in mixture and bake at 350 for 10-15 minutes.

Enjoy!

                                                                                                 OH SO YUMMY!!!

                                                                                                   THIS GIRL LIFTS

You can check Melissa out over on Fit Girls Rock. Go over and follow her page. She is incredible. 

                                                                                                   

After Gym Facial Regimen

When I leave the gym, although I’m always covered in sweat, my face is always feels the dirtiest along with other specific body parts..LOL!! I don’t know about you but I have a daily face regimen that I follow every day to ensure my face and pores stay absolutely clean.  I have tried several products but I have finally found one that works wonders for me and that is Mario Badescu skin care.

1. Great facial cleanser.  I use Mario Badescu Acne Facial Cleanser. At first I was not a believer in this product because it doesn’t really lather up but I have heard nothing but good things about it so I decided to stick with it. I am just one of those people who believe if it lathers up, it’s a keeper.  

2. Toner- Mario Badescu Seaweed Cleansing Lotion smells great. It doesn’t dry your face out and leaves your face feeling smooth. This toner disinfects and unclogs pores.

3. Moisturizer- L’OREAL PARIS Futur·e is my choice of moisturizer. Although is not the same product family as all the above, I love the way it makes my face feel especially since its high in sunscreen protection.

4. Facial Scrub- Mario Badescu Kiwi Facial Scrub…..Every 2-3 days I use a Kiwi Facial scrub that has an unbelievably awesome smell. It leaves your face soft and gets rid of surface dullness.

   5. Facial Brush- Last but not least I own an awesome facial brush by Olay called the Pro X. There are plenty of other facial brushes out there to choose from as well like the Clarasonic, Proactiv brush, and the Neutrogena Wave. You just have to choose which one works best for you.

Of course not all these products are going to work the same on you as they do on me. I have just given you a few that rock my world. Having a great facial regimen after you hit the gym hard is essential to keeping your skin looking great.

                                                                          YOUR'S TRULY,

                                                                                                               

                                                                          THIS GIRL LIFTS

Greek Yogurt Chicken Salad

Who doesn't love a great recipe to try during the week. I know I do when I get bored with my old ones. Check this one out by our ambassador Amber Vesey.  It's super delicious!!!

Greek Yogurt Chicken Salad

Sometimes, my body just craves cold food. This greek yogurt chicken salad really hits the spot and is super simple to make for lunch or dinner. Not to mention it's packed with extra protein from the greek yogurt as opposed to using mayonnaise.

 The amount of yogurt, mustard, garlic powder, grapes, and almonds will vary on how much chicken salad you plan on making, and to your taste buds. We're all different, my recipes are flexible, use it as a guideline but if you want twice the amount of mustard, then do what pleases your palate!

 Greek Yogurt Chicken Salad
 -Shredded Chicken 
 -1-2 scoops of PLAIN greek yogurt
 -1 generous squirt of Yellow Mustard Salt and Pepper to Taste
 -1 Shake of Garlic Powder 
 -Grapes, cut in half (optional but are a nice addition since the yogurt makes the salad a bit tart)   
 -Sliced Almonds (optional) 
 -Tomato Slices (optional) 

 Tips/Notes
 - If you are going to make this without the grapes, I suggest shredding chicken that has been cooked with seasoning/marinade already! 
 - You can just boil chicken and shred it to use with this recipe, BUT it will be a bit tart, so I recommend the grapes or adding seasoning!

 BREAD LESS OPTIONS:
 Cucumber sandwiches 
 Red Peppers stuffed with chicken salad
 Lettuce Wraps 
 Tomato Slices - a bit messy! Just eat it in a bowl or on your plate!

              THIS GIRL LIFTS AMBASSADOR,
                                                                                                                                AMBER VESEY

You can also find Amber over at eatsandexercisebyamber.com. Go check her out!!

Why do I Lift?

I get asked a dozen times a day why I do what I do and how any ordinary person can get started if they have never lifted before. Sometimes I have to be honest and truly say whats on my mind and how I feel. A lot of people will probably look at me like I'm crazy or I get the common line, "What do you mean by that?" 

 So why do I lift? I lift because I love it. Lifting is my way of relieving stress. When i'm lifting i'm in my world and no one else's. I see only me and the goals I have set ahead for myself. I also do it because I love my body. There was a time when I could eat about 3-4 of my meals a day at a fast food restaurant and never realized how unhealthy my body looked. When it comes to lifting, I see me in the mirror; Strong, persistent, healthy, and dedicated. Its a ton of work but I don't feel like me if I miss a workout. That honestly means my day is not complete. I know some of you are thinking, "Geez, this girl is crazy." Don't get me wrong!! I totally believe in breaks and I also believe that not every athlete is 100% clean in what they eat. So I will go ahead and tell you that I am not perfect but I damn sure try my hardest to be. 

 How Can I start Doing something I have never done before? I totally get this question all the time and I'm going to give you an awesome answer. In order to get started and dedicate yourself to the "Iron" you have to put your heart into it. Every January, we all make this vow to lose weight, get rid of the junk in our house, and start fresh. After about a month or two we find ourselves back where we started from and not headed to where we want to be. When something means a lot to you your heart is in it 100% and your going to push yourself until you get to 110%. Every professional athlete whether a bodybuilder, football player, gymnast, or gold medalist have all started where you will start or started and that's at the beginning. 

 When being asked these two questions there honestly isn't a right answer that I can give anyone because everyone's reasoning for what they do is different. I gave you one reason why I lift but if you asked me why I got started I could give you about 100 reasons. So motto for the night......."Pick a day, put your heart in your decision, and get started."


                                                                                   Forever and Always,

                                                                                            This Girl Lifts

Team Beachbody

I joined the Team Beachbody because I wanted to help other people achieve their fitness goals and to keep myself accountable for them. I also wanted to give myself a challenge that would help me grow as a person. I wanted to change my ways of living and start to live a healthy lifestyle for myself.

I am happy I did because I am feeling great and learning day by day. I am closer to my dream of becoming a fitness instructor. I am finally able to help others especially those closest to me like my family and friends. The new friends and support system I have found along the way is also one of the best parts of this whole journey.

Because of my Beachbody business I hope to inspire other women like me with their fitness goals. I want to be able to live a healthy life in every aspect possible. I want to work on my personal development and be a better person.

                                                                                                                                                                                                           Yaritza Zayas
                                 This Girl Lifts Ambassador

This Girl Lift's Giveaway!!

Who's so so excited??? This girl is!!! I have finally got my website up and you can totally view it here. Not only am I excited about that but I'm truly excited about the great group of women who are backing me and have become my ambassadors. If you are unsure what we are about, then let me explain. 

 This Girl Lifts is a place where women can come and get that extra guidance and support they need while in the process of training for a competition, losing weight, or trying to eat healthier. We have all encountered others who feel like they are to good to help you or act like what your doing is just insane. I have experienced an overwhelming society of women who don't care about helping each other and their whole fitness life (and probably their everyday life) is solely based on themselves. With This Girl lifts we are here to encourage, empower, and help guide you through your journey and struggles.You will encounter women from all walks of life who are not experts but have walked down the path that you are taking and can help you through your journey to a fitter, happier, healthier you. Do not let others take away what means so much to you.

 Our community is made up of women who lift, hence the name, and women who are on a weight loss journey. Come take a ride with us as we share our trials and tribulations of the fitness world, give you great recipes, share tips and tricks, and help keep your confidence a float. 

 To kick off our great website and community, we are hosting a giveaway for a $30.00 Dicks Sporting Goods Gift Card. OMG......because I am so excited I am going to give away a $30 gift card to GNC as well. So let's go everyone. Get your entries in now. 

                                                 ALWAYS WITH YOU, 
                                                                                             THIS GIRL LIFTS


a Rafflecopter giveaway

Product Review "Detonate"

Let me just say before I start this story that my favorite fat burner in the whole world has been recalled. For what? I have no idea but i'm seriously depressed lol. For most of us it's like once we find that one thing that helps us get over that plateau or burn that fat we are hooked. Trust me! I am not a drug addict or anything but this product was the sh*t. If your unfamiliar with Detonate, then let me give you the 411. Detonate is a fat burner made by Gaspari. Not only is it powerful in impact but I lost over 3 inches my first week on it. 

 

Pros:
 -Powerful impact
 -burns fat
 -thermogenic
 -Don't have to take full servings for day (I only took 1 pill a day) 

 Cons:
 -Occasional headaches (not sure if it was from Detonate) 
-Must drink tons of water
 -To much sweat 

 Due to the fact that this product has been recalled I truly don't recommend rushing out to grab it. That was a quick review but I had to share. Until next time.............. 


                                                                           THIS GIRL LIFTS

Product Review Alert: NO Explode

Product Review Alert: NO Explode

It's about time right??!!! I owe you guys a product review and here it is. I was going to make this a video but due to my facial peel right now that is definitely not in the books but here's a great review for you. 

Recently I received a sample pack of NO Explode by BSN in my Bulu box. It was actually good timing due to the fact that my current pre-workout was not doing me any good. If your unfamiliar with this product here's a pic of what we're talking about. 

Pros: 

1st pro is that it immediately had me pumped. I could feel it almost instantly which is what I look for in a pre-workout.

2nd it lasted quite a while throughout my workout. I still felt it about an hour after I was done which means I should have went way harder with the weights lol!!

Cons:

1st it made me feel extremely sick. I felt like I was going to throw up which rarely ever happens to me.

So here is a great pre-workout  review for everyone. Just remember pre-workouts work different for everyone so I'm encouraging you to still try this regardless of my cons. 

             Stay Motivated,

                      This Girl Lifts

Exciting Changes!!!

If your a blogger and a gym freak then you already know time is flying by on a weekly basis and its extremely hard to come up with blogs everyday. So I have incredible news.........yes I do!!!

My website will be officially up and running by October 15th, 2013. It's coming along fantastically thanks to some of my computer savvy and nerdy friends lol. The website will feature healthy recipes, healthy living tips, beauty and fashion tips, workouts, and yes a career and home section. OMG Dontaye!!! I know I know!! I won't be doing it alone though. I will be recruiting some wonderful women to work on my team as well. We will all contribute to the blog weekly. I will also be taking guest bloggers on a monthly basis to. Oh yeah and I did for get to mention you will be able shop on this site as well. I'm so excited!!

There's nothing like having a community of women to follow along with that know the everyday struggles of getting into shape, eating healthy, looking fabulous, and staying on top of everything in the home. This site will be interactive and filled with great tips. You will also be able to participate in webinars and monthly conference calls. 

So stay tuned everyone. Things are about to get real over here and I'm loving every bit of it.

                                           Much Love,

                                                 THIS GIRL LIFTS

Fitness Atlantic

It's finally hit me that it's almost been a year that I have been training for competitions and yet to do my first one. I have been postponing due to the fact that I have wanted to wait until I'm extremely ready to get out on stage and kick ass. Recently I discovered the WBFF which is like a beauty pageant for women who pride themselves in lifting iron and looking good. What I love about this federation is that you get a chance to show people your serious and playful side. So let me break it down a little for you.

I will be entering two categories; bikini diva and fitness model. For each category you have two rounds. For bikini diva you have one round of bikini and a second round of evening gown wear. For fitness model you have one round of bikini and the second round of some kind of theme wear. What do I mean by theme? You actually have to dress up in some kind of costume that shows off your best features. I grabbed a couple pics for you guys. Take a look.

Great example of bikini by Robyn Baldwin. 

The evening gowns selected by some WBFF competitors.

Awesome theme wear from Ashley Horner. 

So as you can tell, this is a pretty great show. I'm super excited and can't wait to be a part of it. So you can check me out April 12th, 2014 in Connecticut. Until then................

                                                              THIS GIRL LIFTS 

Stay tuned for my personal reviews on Fat Gripz, Isogenix, and Gaspari Super Drive.

INOV-8 Review

So if your unfamiliar with crossfit or weightlifting then you must know that have having the most comfortable shoes is very important. I was wearing Saucony's to actually do my workouts and they were great but I had a few aches and pains in my knees and feet from lifting. I had a friend tell me about the INOV-8 crossfit training shoes. I did a little research and found out they were highly recommended across the board. If your unfamiliar with INOV-8 you can check them out here.

 The ones that I actually purchased were the F-Lite 182's which cost me $120. Here's a pic.........

These shoes are so comfortable. The bottoms are flat and allow for better posture while lifting. Also since I have started wearing these shoes I have had no knee pains at all lifting. Take a look at the bottoms.

They are flat as ever. The colors of these shoes are also great if you love colors. 

These shoes range in price from $100-$250. Check out the website for more colors and info. I absolutely love these shoes.

                                                                                      THIS GIRL LIFTS

August- Nature Box

If your not already receiving one than you must try the Nature Box. I ordered my first one this month and finally got it in the mail today. 

It's a monthly subscription ranging from $19.95-$49.95 depending on the amount of goodies you would like to receive. I choose the $19.95 box that comes with 5-6 goodies a month. All the snacks provided in this box are nutritionist approved. These items have:

-No high Fructose corn syrup
-No partially hydrogenated oils
-No artificial sweeteners
-No artificial flavors
-No artificial colors
-0g Trans fat


Here's a look at what I got this month.................

Lemon Tea Biscuits
Country Ranch Sunflower Kernels
Big Island Pineapples
Garden Tomato Almonds
Whole Wheat Blueberry Figgy Bars
Cherry Ganache Granola


This is a must try subscription for all you health fanatics. Absolutely good tasting goodies all the way around. Go check them out here.

                                                                                        THIS GIRL LIFTS

Worlds Best Gyms

I have to say that I have ran across some of the worlds best gyms (in my eyes) while trying to plan a few trips this year. Might I say "OMG" can't wait to stop at some of these great places to workout. So sit back and enjoy our blogging trip through some of these great cities.

David Barton Gym, Miami

This gym is amazingly beautiful. Monthly membership here is about $100. 

How beautiful.......I can stay here for days.

The Setai Club, New York

This gym is for anyone near Wall Street who needs relaxation. The Setai has its very own spa, private cocktail bar, and luxury gym. The monthly membership is about $275.00 a month.

Relaxing............Please take me there.

The Sports Club, LA

The Sports Club La is amazing as well. The monthly membership is about $600 to $1600 Initiation fee plus $235 to $275 monthly. This club actually had an awesome video for a tour so take a look......

The Ken Club, Paris

Traveling overseas to a beautiful place maybe like Paris? Well checkout the Ken club. 

I hope you guys enjoyed our journey through some of the most amazing gyms and I hope you guys get a chance to visit them soon. 

                                                                               THIS GIRL LIFTS

Dana Linn Bailey

One of the greatest days you can have is meeting someone who you look up to for all their dedication in the fitness industry. Today I had the pleasure of meeting Dana Linn Bailey. She is one of the greatest IFBB Pro's in Physique. 

On her Flag nor Fail tour she came to Morehead City, NC to Golds Gym. Due to the fact that this was close to me, I gathered up friends and went to meet her. Here's a few more pics.

       (Dana and I)

      (Dana's husband Rob and I)

Dana's husband was also a blast. He's a super sweet guy and very supportive to his wife. 

    (Dana, Rob, and a random guy I don't know lol)

Today was such a great opportunity and wanted to share it with you guys today. Hope you enjoyed the pics.

                                                                                                 THIS GIRL LIFTS

Women to Women

As a women, we start to understand that the older we get the  harder it is to take care of our body. Our bodies start to do funky things that we are so not use to and it starts to make us go crazy. As a teenager I loved my body. I was the perfect size 2 (I cold probably wear anything from a zero to a three) and didn't have to work as hard to keep fat off. Now that i'm 28 times have surely taken over. So I have came up with a few tips to keep you healthy and strong as you grow in age.

Continue to Exercise

We should all include some type of exercise to our daily routines. Cardio is a must. Whether its a stroll in the park or a marathon you run for a great cause, 30 minutes a day allows the body to stay fit. I also believe that all women should include strength and flexibility training. It's so much easier to shred muscle than it is to shred fat.

Yearly check ups

Have you heard that now they are moving pap test to every two to three years instead of one? Yes they are!!! When my doctor told me.......I literally had like this dumb look on my face LOL!!! Go do your yearly checkups ladies. This not only includes pap test but breast exams, dental, and eye exams. All of these things are a part of keeping our bodies healthy.

Vitamins and Supplements

On a daily I take vitamins and supplements. The most important for women are multi vitamins, fish oil, calcium, and vitamin c. Those happen to be the most essential through my eyes. As we get older, our bodies may call for more. This should be a part of your daily routine in the morning before you leave your house. 

Stay Mentally Sane

Stress is always a silent killer ladies. Relaxation is key to mental health. Try a little bit of yoga or Tai Chi. I am also a big fan of meditation. Sound machines are the best to get a peaceful night sleep. 


Being a women is hard and sometimes men don't really understand that. Our health is important no matter what age we are. Remember your health always comes first.


                                                                           Stay Healthy and Fit,

                                                                                                THIS GIRL LIFTS

Morning Regimen

I have been asked a million times about my morning regimen and how I wake up everyday to workout. One thing I can say is it's not easy...lol!! I have a daily routine that I follow every morning and if I even skip one step I feel extremely lost. So I'm going to go through my morning regimen with you including all vitamins and supps that I take in the morning. 

(I am not a doctor and the advice and info that I am giving you is based on my own judgments and what I take. If you are wanting to take a supplement you are unsure about, please notify your doctor before use.)

1. First things first in the morning (only on Sunday) I weigh in. This is probably one of the scariest days of the week. Once I weigh in, I take front and back pics to track my progress and because it's a want from my trainer. 

   (This is a great way to keep track of before and after pics)

2. I go straight to vitmans and supps (well brush your teeth first...lol) What all do I take? For vitamins I take Calcium, Vitamin C, Primrose Oil, B Complex, Fish Oil, and a multi-vitamin. For morning supplements I am only taking BCAA's (I also take this throughout the day). 

3. I go to the gym for my first session of morning cardio which atleast last about 45 minutes. 

4. Back from the gym, I shower and try to give my body at least 45 minutes from the time I finished cardio to finish burning fat. 

5. Favorite part of the morning......BREAKFAST!!!! Yummy!! This is when I get to eat the best carbs of the day. My Oatmeal!!

In the afternoon I return back to the gym from strength training and more cardio. The life style of an aspiring competitor is more than crazy but rough and tired all at the same time. Sometimes I just want to fall on my bed and sleep for days. Hope this helps you figure out a morning routine.

                                                                           TOOTLES,
                                               THIS GIRL LIFTS

Favorite Fitness Gear

Every one has their very own fitness gear that they love to wear to workout. I'm going to share some of my favorites that I love to rock to the gym. I love color, so a lot of my stuff is going to be very snazzy and bright. 


For workout pants, I totally rock my Aeropostale Cropped yoga pants. Not only are they comfortable but they fit very well.


Also, I Like to rock my Lululemon pants. So super cute.



As for tops, I rock regular ol' tank tops that you can buy at Body C.


For tennis shoes, I absolutely love my Saucony's.



So there were just a few things that I love to rock to the gym on a regular. Not super expensive but super cute. What do you love to rock?!!

                                                      Always look cute,
                                                                         THIS GIRL LIFTS

Tips to Prepping Weekly

Not a week goes by that I don't spend a couple hours on Sundays Prepping my meals for the week. This is the most responsible way to stay on plan for that awesome body. I spend about 2-3 hours on Sunday slicing, dicing, and cooking up some delicious meals. In order to do these things you have to have the essentials for the correct food prep. 

1. Get your shop on.

You must have all the correct essentials to do your prep. The night before I go over my meal plan and go through my refrigerator to see what I have and don't have. I make a list and then head to the grocery store the very next day to gather my necessities.

2. Tupperware

You know how we all use to say those sappy parties our moms went to where they bought tupperware was lame?!! Well guess what? I wish I was actually there...LOL!! Tupperware is the greatest necessity to any food prep day. I believe I own about 50-60 Tupperware bowls. Oh yes I do!! What is also great about these is that they come in a variety of sizes. So its not hard to portion out your meals.

3. Food Scale

If your on a decent meal plan like most then you probably portion your food by ounces. With a food scale, you literally put an ease on your brain so you don't have to do the math. They run about $5-$60 but usually a decent one from Wal-Mart will do. I actually love the digital scales. They are very easy to read. 

4. Ziplock bags

we always need somewhere to store our extra cut up veggies and ziplock bags work like wonders. I also use them to store some of the snacks I eat for the week. They are easy to pick up and go.

There are tons of different ways that people do food prep and of course everything I listed is just essential but more than likely not everything you need. You are probably still going to need pots and pans, knives, utensils, and much more.

If you are not in the habit of prepping your food for the week, you must start. It serves your body right.


                                                                       Thanks and Much love,
                                                                                            
                                                                                             THIS GIRL LIFTS