HEALTHY Protein Shamrock Shake

Valentine's Day is over, February is wrapping up, and the weather is completely bipolar. That could only mean March is on its way. And do you know what March means? SHAMROCK SHAKES.

Shamrock Shakes have always been one of my favorite guilty pleasures during the month of March. However, I recently looked at the ingredients in a Shamrock Shake, and the list made me sick. I couldn't even pronounce half of the ingredients (never a good sign). Shamrock Shakes are loaded with dyes, preservatives, artificial flavors, and carrageenan: a thickener made from seaweed and algae that sounds pretty harmless, but is a possible human carcinogen. Yikes! Oh, and the World Health Organization advises this additive isn't fed to infants. But hey, let's feed it to adults and children. No big. There is a total of 54 ingredients in that 22 oz. plastic cup of green minty "awesomeness." 54?! WHAAAAT?! It's 820 calories with 23 grams of fat.

For girl who loves health and fitness, this simply won't do. So I created a healthy protein Shamrock Shake that was delicious.

I know, I know... I'm a genius.

Just kidding... this has totally been done before, but I chose to make my own recipe based off what I had in my house! And as opposed to 54 ingredients, mine has 6. Booyah.

Ingredients:

- 1 cup vanilla almond milk (my favorite is Califia Farms. This one is sweetened, but only has 3 grams of sugar. Super delicious and creamy)

- 1 scoop whey vanilla protein (whey is preferable as it will give the shake a creamy consistency. I used Optimum Nutrition 100% Whey French Vanilla Creme)

- 1 packet Truvia

- 1 cup ice

- 2 drops peppermint extract

- handful of baby kale leaves (Instead of green dye! You can't even taste it! You could also use spinach)

Blend all the ingredients in a blender until smooth. If you like, top with some organic whipped cream :)

Enjoy!

"I want to lose weight but don't want to lose my boobs."

Since my freshman year of college, one of the top fitness concerns I’ve heard from women is, “I want to lose weight but I don’t want to lose my boobs.” When girls say that to my face, I must resist the urge not to roll my eyes, gaze down at my 32 A chest, and give a stank face.

Do people really want to give up being healthy… for big boobs?

May I educate you on the female anatomy for a hot sec? Boobs are made up of breast tissue and fat. Some women have more breast tissue than others, therefore those women with more breast tissue will maintain a bigger cup size whilst losing weight.

So if your cup size goes down, maybe… just maybe… you weren’t meant to have big boobs. And I feel your pain. I went down two cup sizes since high school, but now I see how healthy and in shape my body is, and I feel proportional to my figure.

And if you have big boobs, like really big boobs, I wouldn’t worry about it. Ya still gonna have some mighty fine knockers after you lose weight.

The same goes for butts! I will admit I was so scared of losing my booty as I lost weight. My badonk-a-donk has always made up for what I lack up top! And while it did get smaller (sad face), it’s gotten perkier, tighter, and rounder. That’s doesn’t sound bad to me! I’m learning there’s a difference between a nice butt and a big butt! And you can also have a little of both.

Basically, I want to see less women being concerned about losing their boobs and butt and more concerned about maintaining a healthy lifestyle. When you live healthy your heart is stronger, your hair is shinier, your skin is clearer, your energy is higher, and you feel happier (endorphins!)… do you really want to trade all that in for some boobs and ass… so some disgusting man can whistle at you on the street?

I hope no one thinks I’m body bashing or thinks I’m speaking out of jealousy. I mean YEAH I’m jealous of all you gals with bigger boobs. That’s why I have this piggy bank…

I just want you to be more mindful about what’s good for you. I think every body is a beautiful body. I just would like to see more women taking care of themselves and caring less about their… assets.  And while there isn’t a workout or a serum to make your boobs larger, there are plenty of exercises you can do for perkier boobs and a rounder booty!

Here are some good ones:

Ta-ta Workouts

-push-ups

-planks

-pectoral flys

-lateral shoulder raises

-chest presses

Donk Workouts

-       --dumbbell dead lifts

-        -lunges/ walking lunges/ side lunges / curtsy lunges

-       -squats/ wide legged squats/ jump squats

-       -Stairmaster (my fav!)

So go workout! And remember that no matter what: you are beautiful :)

Beauty is a Beast: Looking Good While You Work Out!

Over the past year I've become what you would call a "gym rat." I do a lot of workouts at home, but I find myself at the gym at least 4 days a week. When I was a gym newbie, you would typically find me working out in my ratty, old Victoria's Secret yoga pants and one of my past recruitment shirts from my sorority days. However, being a part of Tone It Up has exposed me to all the cute workout gear that much of my TIU team and Karena & Katrina wear. I found myself at the gym often, so I figured I should look a little decent at the place I visit most! Now I have more workout clothes than regular clothes. I basically need a separate closet just for them!

So let's talk 3 things: clothes, hair and beauty.

1) Clothes

My favorite places to get my workout clothes are Lululemon, Target, Victoria's Secret, Old Navy, Marshall's and TJ Maxx.

Yeah, Lululemon had that see-thru yoga pants scandal, but don't roll your eyes. Lulu clothes are THE BEST. Have you ever had a gym wardrobe malfunction where you leggings keep sliding down? Or a major wedgie? Or dare I say it... camel toe?! Kiss those problems "bye-bye" with Lululemon. Their clothes don't ride, they don't slip, and their outdoor running gear is AMAZING. My body is always comfortable when I wear their gear outside, no matter how cold it is. The problem with Lulu is, it's very expensive. I can't shop there often. It's usually something I just treat myself to when something good has happened and I want to reward myself or if I worked a few extra shifts that month and have the extra funds. Also, I attack the sales rack. Be a smart shopper and shop the sale rack! Lulu clothes also last forever. I have a top and cropped leggings that I got back in 2010 when I started teaching Zumba. They still look brand spankin' new! No pilling, pulling, stretching or loose threads. And I'm small chested, so I can't speak for myself, but all my friends with big ta-ta's say the Lulu sports bras are the best for keeping your boobs at bay (did I really just say "boobs at bay?").

My latest Lulu obsession is the speed short *4-way stretch. I picked these babies up while I was in Cali! Plus a Forme Jacket and a headband that matches my new shorts ;)

Speed Short *4-way stretch

Forme Jacket (sale rack!)

My new shorts with a Lulu tank I bought last year. The tank has silverescent fabric... which wicks away sweat and stinky-ness! Yay freshness!

Another great place, that all the ladies love, is Victoria's Secret. In the past year, VS has upped their game in the VSX Sport line and their workout clothes are excellent, expensive. I hit this up when there's a sale or I have a gift card! The sports bras are amazing, and if you're small chested like me... there's padding in the sports bras... SO YOU CAN FOOL EVERYONE AT THE GYM MWAHAHAHAHAHAHA.

Now... I could do a whole post on Target for other reasons, just because I'm pretty sure Target is heaven on earth. But if you've never perused Target's workout clothes section, you're missing out. The Champion line of gear has bright, magnificent colors, and almost every bra is reversible so you can change the color to match the rest of your outfit. I have several sports bras, running crops, and layering thermals from Champion. And they're all wonderful. Plus, they're affordable.

Old Navy, Marshall's and TJ Maxx: Obvious reason I buy gym clothes at these stores... SUPER AFFORDABLE! I have found so many great tops and yoga pants at these stores! And BONUS: the weights at Marshall's and TJ Maxx are super affordable. I suggest looking for weights there before buying them elsewhere. I got a 10 lb. kettlebell at TJ Maxx for $10!!! TEN DOLLARS!

2) Hair

Advice from a girl with curly hair: don't straighten your hair just before the gym. If you are working hair and sweating, it's going to curl again.

I do not "do my hair" for the gym. I do a basic ponytail or messy bun when I hit the gym. But remember those thick stretchy headbands your mom put in your hair as a kid? They're my best friend at the gym. I have so many colors that I can match them with an outfit and they keep hair out of my face.

And if you have to run out somewhere after the gym, use dry shampoo! I swear by dry shampoo. I have really thick hair and it takes forever to do my hair. When I go to the gym in the morning and have a busy day ahead of me, I'll shower with a shower cap and then spray my hair with dry shampoo after.

3) Beauty

Imma smack you if you wear a full face of makeup to the gym. You are clogging your pores with all that makeup and sweat! STAAAAAHHHHHP. Shame on you! That is so bad for your skin!

However, I can understand. I have had on and off acne for the past 4 years. I know how embarrassing it is to go out in public with a poor complexion. But wearing makeup while working out is only going to make things worse. If you feel like you must wear something on your face, use a BB or CC cream. On days where my complexion is horrendous or dull, and I'm just downright depressed about it, I put a thin layer of my Smashbox CC Cream on my face. It covers small pimples, brightens skin and color corrects acne scars. And it doesn't clog your pores. If you want a little extra, swipe on two coats of waterproof mascara. You should also immediately wash your face after a workout to get rid of all that sweat and bacteria! If you read my post "What's In My Gym Bag?" you know that I always have face wipes in my bag to clean my face immediately after a workout. I always wash my face thoroughly when I get home though!

I also always wear lip balm at the gym. Vaseline now makes a tinted lip balm if you're looking for something brighten up your smile :)


So there ya have it! Those are my tips for looking cute at the gym and where to buy gym clothes! So go and workout... ya little cutie! ;)

Note: I believe gym clothes should be cute... but never, ever, ever buy gym sneakers based on their level of "cuteness." Sneakers should be comfortable and give you support! I can't tell you how many cute sneakers I bought, and can't wear, because my feet hurt in them. Buy the shoes the works best for your feet.

How I'm staying healthy on my vacation (and this week's music)!

Hope everyone had a good Monday! I'm currently getting ready to go on a weekend getaway to visit my little in Santa Barbara from Thursday through Monday. And guess what... we're going to DISNEYLAND! EEEEEK (my crack).

One of my mottos when it comes to fitness is "everything in moderation." I feel like if you completely deprive yourself of treats, you're eventually going to binge eat a whole lot of them in one sitting. I'm speaking from experience. I believe this motto is especially true when you're on vacation. You're on vacation! Relax a little! Don't over think it ;)

This summer I went on a 10 day trip to Sicily and my biggest concern was if I was going to have to be rolled back onto the plane due to a surplus of pasta, gelato and cannoli. I packed a few work out clothes, my sneakers, my favorite work out dvd... and 3 lb. weights until my parents called me crazy and I was forced to take the weights out of my luggage.

Well, good thing I didn't pack them because I didn't work out ONCE in Italy. I was too busy enjoying myself, meeting my family and stuffing pasta pesto in my face to care about cardio. Plus I was walking all over those cobblestone streets, and let me tell you, that's a workout in itself. Especially in wedges.

I didn't gain any weight in Italy. Actually, I felt like I lost weight. See, the Italians only have an espresso for breakfast, have a really big lunch, and then a small dinner very late at night. That was how I ate for 10 days. Not how I usually eat.

Now I'm not suggesting you all eat like that! I stick to 5-6 small meals a day to keep my metabolism going. But anyway, back to being healthy on vacation...

So yeah, I'm going to California on Thursday! I've been doing such a great job with eating healthy and my workout regimen, I don't want to lose the flow of things. Here's my plan.

1) I'm not packing workout DVDs. Lesson learned from Italy. But I am packing my most supportive sneakers and one workout outfit. My little and I are planning on getting a hike in, and if I have the opportunity to go for a quick jog or a walk in the morning, I'm gonna take it! Better to be safe than sorry :) And besides the hike, we're going surfing one day AND there's going to be so much walking in Disneyland! When I go on trips to Disney World, I have to stretch in the morning, throughout the day and every night before bed to prevent aches from all the walking. When you go on vacation, try to plan something fun and active that you can do! Find a yoga class, or Soul Cycle, nearby! Go for a hike if there's a good place for it! If you're walking a lot on your vacation... you are set :)

2) I'm packing all da snacks. ALL DA SNACKS. This is really nothing new for me. If you look in my current bag there's like, 2 Quest bars and a Luna bar in there. I'm always prepared to have a meal on the go. I'll be on a 5-6 hour flight, and I know those JetBlue snacks. Blue potato chips and some animal crackers. I'll be ready to go with my Luna bars, Larabars, Quest Bars, to-go packets of Perfect Fit Protein, and some packets of almonds. I'll probably also pick up a salad or sandwich in the airport since it's such a long flight. And no I'm not eating all those snacks on the flight! They're for throughout the 5 days I'm away! My other motto is "plan ahead, or plan to fail." I'm planning ahead with my snacks! I'm planning on sticking to 5-6 meals a day as best as possible.

3) I'm indulging. It's vacation. I am not going to get mad at myself or feel guilty for having any treats. I'm there to enjoy myself, PLUS I've worked incredibly hard this past month. I've earned it. You CANNOT stop me from having a Dole Whip in Disneyland. I repeat, you cannot.

When I'm returning, I'm going right back to my old routine. I'm not going into some kinda of slump!

So that's how I'm planning on staying healthy on vacation. Here's some tunes I'm listening to this week when I work out:

Ain't a Party - David Guetta & Glowinthedark feat. Harrison

I'd Do Anything - Simple Plan

Call Your Girlfriend - Robyn

Love Somebody - Maroon 5

Counting Stars - OneRepublic (this is always a go to for me for cardio!)

Neon Lights - Demi Lovato

Anything Could Happen - Ellie Goulding

99 Problems - JAY-Z

Popular Song - Mika feat. Ariana Grande

And I miss AHS Coven... So here's a good cool down:

Seven Wonders - Fleetwood Mac

Friday Favorite: Kickboxing

If you read my post about Soul Cycle, then you read my rant about how I love to try any type of fitness class. 2014 has been very good to me so far in the fitness world, and I have another love besides Soul, and that, my friends... is kickboxing.

Kickboxing was always something I wanted to try but it was just so EXPENSIVE. But, like, everything is expensive when you're a broke grad student. Deodorant is expensive (don't worry I still buy and use it). Then I came across a Groupon for the kickboxing studio which is 3 minutes away from my house.

I have a workout buddy, Nicole, who regularly attends the gym with me, even those 5:30 am sessions. The girl is my rock, and together we try new things. Also... she's flying to Mississippi right now to run her first half marathon... GOOD LUCK NICOLE!!! I LOVE YA!!!! GO KICK ASS!

Anyway... Nicole has been taking kickboxing for over a year, at the very exact studio that's 3 minutes from my house. So I figured, "Hey! I'll get the Groupon and do a few classes with Nicole!"

Ha. Hahahahaha.

A few classes. Silly, silly Gabby.

I was addicted the second they handed me a free pair of pink boxing gloves.

First of all, the Groupon was siiiiick. $50 for 10 classes. With free gloves! You don't have to get pink like I did. What. A. Steal. Then they tell me because Nicole referred me, I can save a butt load of money. So I wound up getting this BO$$ discount, and I'm not gonna talk figures because each package is different, but I got a VERY good deal.

Kickboxing class always begins with cardio; we all jog, side shuffle, etc... we just go crazy on the mat. Jump squats, burpees, push-ups... we do it all. Think Insanity. But not... because I did Insanity and it was NOT for me. We do about 20-30 minutes of high intensity workouts and get our butts kicked in the best possible way. While, bee tee tubs, heart pumping music is blasting. And I'm talking all my favorite things... LIKE THROWBACKS. If you've been reading this blog you know I LOVE THROWBACKS. I also apparently love talking in caps lock.

After cardio, the gloves come on and we go at it with the bags. The instructors are wonderful and SO helpful; if you're confused (which is me all the time because I'm a lefty and all my combos have to be opposite) they will help you out no problem! You really get the one-on-one instruction you would want, and should have, from an instructor. They're there to help you do and perform your best.

I've now gotten a few friends addicted too. Two of my good friends from school, Stacey and Angela, got the Groupon to try it out and also got sucked into kickboxing packages. Now we all go together and have a fun time at kickboxing! And we're getting a damn good workout. HUNDREDS of calories burned. And dripping with sweat. I think Angela thought I was going to drown in sweat when we went this past Wednesday.

Ugh, sorry for that visual.

If you're interested in kickboxing, this Groupon is only available for a limited time and they have locations EVERYWHERE. Go on their website and find where your closest studio is! And if you come to my studio... say I referred you so I can win $1,200 in the referral contest ;)

Kickboxing Groupon!

ILoveKickboxing.com Website!

How the selfie helps you lose weight

#TransformationTuesday

This hashtag seems to have blown up our Tuesdays on Instagram. However, you're probably seeing a lot of people posting a picture of themselves when they were 5 years old and then one of them in the present day. We don't need another #ThrowbackThursday, people. Transformation Tuesday originated as a fitness hashtag, as an opportunity for people to show the progress they have made.

Social media has become one of the biggest, and most helpful, ways of accountability when we work out and set fitness goals. It's not like this is anything new. Remember Weight Watchers meetings? I remember in the 90s when all the moms from elementary school used to pick us up at the end of the day and say to the other moms, "See ya at Weight Watchers later!" Having a social circle and sharing your fitness goals helps you stay accountable, honest, and motivated.

As for me? I'm part of the Tone It Up community. We have an online forum and a lot of us create our own Tone It Up Instagram accounts. I have my personal Instagram account, and then my TIU account, that way I'm not plaguing all my friends with pictures of food and fitness they don't want to see.  My TIU account is strictly for me, my community, and whoever else wants to stay motivated and accountable.

Even if you don't want to share your photos with friends or on Instagram, whether you're shy or just not a big social media user, it's ok! Take pictures for yourself.  By snapping pics along the way of your fitness journey, you are seeing your progress in action. On days when I'm feeling down and picking at one thing in particular on my body, like my triceps or lower abs, I'll snap a progress photo and put it next to an old photo. I don't necessarily upload it to my TIU account either. Sometimes, I just do it for myself, to remind myself of how far I've come since I started.

Now I've gotten before from people, "You look skinny in both pictures!" and "Am I supposed to think you look bad in the first picture?" That's not what I'm going for. I'm petite. I can't change that about my body. To pretty much, well, everyone, I've been called "skinny" all my life. You're wrong. I'm petite. And my goal isn't "skinny," it's FIT. I'm working on toning, and becoming stronger, and actually... I'm trying to gain weight in muscle. Over the past year I lost 20 lb. and gained about 5 lb. back... IN MUSCLE! When I'm snapping a transformation picture, I'm not trying to get people to think, "Oh my goodness! Look how much weight Gabby lost!" Because... I didn't really lose a lot of weight, and that's not my goal. I'm trying to become stronger. And by snapping these pics along my journey, I am actually seeing the small changes in my muscles and my body.

And if you're worried about the mean people... screw them. They don't matter! Also, they're probably jealous. There's good people out there... like me ;) ... who are proud of you and the progress you've made. No matter how big or small. You're working hard to get where you want to be!

So go on. Take a selfie ;)

A collection of my past selfies...

My first 6 weeks of Tone It Up (above)

This lighting is terrible! Take one in better lighting! One year difference. September 2012 and September 2013. In the first photo, I was feeling very out of shape. I got out of breath going up a flight of stairs!

6 month TIU Progress pic

The time I submitted my story to TIU and they uploaded my selfie to the official TIU Instagram!

7 Day Slim Down selfie: the "7DSD" is part of the TIU Nutrition Plan. I did it to bounce back after the holidays. I lost 4 lb!

2012 vs 2013: I'm now fitter, happier & healthier

Protein Pineapple Upside Down Cake

I've been having a lot of fun lately experimenting with different ingredients for protein mug cake recipes. Last night was my best mug cake yet. I give you...

Protein Pineapple Upside Down Cake!

You will need:

- 1 scoop vanilla protein powder (I used Perfect Fit)

- 1/2 of a banana

- splash of almond milk

- 1 tbsp crushed pineapple (canned)

- 1 tbsp coconut flakes

- 1 packet truvia (optional)

In a bowl, mash up the banana with a splash of almond milk. Add in all the other ingredients and mix. Pour into a greased mug (I sprayed with canola oil) and cook in the microwave for 1:30. If it needs to cook more, add another 30 seconds. I topped mine with greek yogurt, more pineapple, and an extra sprinkle of coconut flakes. Enjoy :)