Do you sit around in your sweaty workout clothes? I do. It’s disgusting. Unattractive. A problem. Nevertheless, here I sit, in my funk, writing for you. I’ll try to do better in the future, but I make no promises.
Any who… Have you ever baked with OhYeah! Total Protein System powder? Me either. I have kitchen anxiety. Any recipe that is beyond basic overwhelms me. 15 ingredients… what?? But today, I felt brave and had a major craving for cinnamon rolls so I gathered a list and went to the grocery. Standing in the baking aisle, I shot a text to my baking queen of a sister “Is baking powder the same as baking soda? Lost!” As usual, she had the answer and saved the day.
Baking powder in hand, I was set to make Jamie Eason’s Cinnamon Swirl Protein Bread using OhYeah! Vanilla Creme Total Protein System. Unlike many other protein powders, this stuff is amazing for baking. Yum Yum. 20 minutes in, my whole house smelt of cinnamon goodness and soon my drooling mouth would know why. With one bite, this bread sealed Jamie’s fate as my hero for eternity.
I modified the recipe a bit by substituting half of the oat-flour for coconut flour. You could swap it completely if you avoid oats. I also opted to add Greek yogurt and ground flax seeds. You could even add nuts or raisins if you’d like.
Tomorrow I will slice it, dip it in egg whites, and make French toast for breakfast. I may not sleep tonight. Excitement.
Whassup OhYeah! Fam!
LET’S GET TO MOVING! LET’S GET TO MOVING! Okay I think you get the picture! Staying active helps to keep the body metabolism on fire and plus you feel good afterwards. Who doesn’t like to see results? Good results at that! Well I do and I want you to join forces with me. I have found a great way to get to moving and enjoy it too… I have teamed up with my kids and we have a “BIKE DAY!” Riding a bike really works your legs and a super way to help keep your legs nice and tone, plus it a great way for me to spend time with my kids and to keep them active as well.
Why don’t you join forces with us and LET’S KEEP IT MOVING!
As you can see, I have great taste in bikes, let’s see who has the BADDEST BIKE? I’ll be running a contest on my Reggie Kelly’s Fan Club Facebook page where you can win my PREPARED tee shirt! Be sure to “like” me there and stay tuned for the update! Because we know you are all PREPARED to STAY MOVING! PEACE
Free Agent, NFL Tight End
As much as I love fitness expos and talking with people about their favorite way to cook chicken, nothing beats being around people that don’t know as much about health and fitness and opening their eyes to how EASY eating healthier can be. The Taste of Charlotte Festival had a little bit of everything. You had your ice cream, different tastings of wine, DIY crafts, healthy food choices, soups, etc!
I met people that didn’t even know what a nutritional/protein shake was and didn’t understand how a protein bar was actually healthy for you as a snack. But those were the people that made me smile the most! Being able to explain to a mom and dad that OhYeah! RTDs were healthy for their child and then watching their eyes light up when the picky kid actually liked it, or talking to the person who’s been wanting to lose weight for years and finally believe they can do it knowing they can have something that still taste good, is AWESOME!
The days were filled with lots of enthusiasm as we gave out lots of prizes with our OhYeah wheel, and once again raising the bar on what nutritional shakes and bars should taste like!
After working the booth on Saturday, my sister and I even treated ourselves with a fun night out on the town! I think it’s important when you are traveling, to make sure to mingle with the locals and see what the city has to offer! We ended the night with our favorite type of cardio: Dancing Dancing Dancing!
I can’t explain how awesome it is to be able to travel and meet so many of you!! It’s safe to say that OhYeah was a big hit in Charlotte this weekend! Where should we go next?? Let me know where you want to see OhYeah at!!!
As summer fast approaches, not only do the shorts and tank tops come out, but the BBQ parties, weddings, and “not so healthy” events seem to be every weekend!! People ask me all the time,
“How do you stay on track during the summer time events?”
Well let’s just say, my track has never been a perfectly straight line! Events like this are going to happen! Instead of stressing about them, plan ahead and decide what’s worth it. This past weekend I attended my nephew’s 4th grade birthday party! I shared a cupcake with my fiancé with all the kids and family, ate grilled chicken like everyone else but without a bun, and had a salad with some cheese instead of potato salad. There is always a healthier option around!! So next time you are at an event and don’t want to get too off track, but still enjoy yourself, follow these easy tips!
• PRE-EVENT: If you go starving, then your mind is going to say “Oh who cares, you have to eat something!!” Go ahead and eat something beforehand so you will be less likely to have “eyes bigger than you stomach” approach.
• DRINKS: If there is soda everywhere, then you know there has to be water somewhere. This is simple; you know soda isn’t worth it at all and it will just make you bloated and pack on the calories. Fill that cup up with ice water to keep your energy up, hydrated, and less bloated.
• GRILL TIME: If all they have are cheeseburgers, then sure have a small one! Just make sure to keep the toppings to a minimum, and have your sides healthier! Obviously if there is chicken, go for that instead!
• SNACKS: I’m a big snacker! Therefore, I try to keep water in my hands at all time so I won’t mistake hunger for thirst! Try to snack on the things that aren’t as creamy, breaded, fried, etc. Imagine how awesome you look in your shorts, and happily grab the fruit, crackers, or salsa dip!
• DESSERT: Depending on the event, there is either going to be alcohol, cakes/cupcakes, or both. So either pick just one, or a small amount of each one. Better yet, be the super awesome guest and bring a healthy version of something everyone will like!
That’s the cool thing about people being busy during the week! Events don’t happen every day, but on the weekends. During the week you are being a good girl/boy and eating healthy consistent meals, getting to the gym, and having a better sleep cycle. If you enjoy yourself on the weekends, A LITTLE, it’s not going to put you completely off track unless you aren’t on track during the week. Summer is a time to be proud of yourself for the hardwork you do during the week and have fun with family and friends!!
What do you all have planned this summer that you know you will need to have a game plan before going too? I always need some tricks here and there too!
Whassup OhYeah! Fam
Well, it is HOT. But unlike others, I have been enjoying it! I have been training when it is the hottest part of the day, around noon here in Mississippi. My body has definitely become accustomed to it, so when the right time comes, I will be physically PREPARED for any team’s camp this upcoming season.What better way for me to train than being home in Mississippi where the heat and humility is very high. If you can stand the heat there you can endure it anywhere!
Thanks to OhYeah! I made sure that I packed my OhYeah! Vanilla Creme Nutritional Shake to replenish after long and hot workouts there. Remember no pain, no gain… you must work in order to see results. No complaining if you are not trying, get up and GO GET!
As you can see, I shared with you my sweaty look after a hard workout. Share with me how you look after putting in your time! I am PREPARED, are you? As NIKE says, if not,” JUST DO IT!”
Free Agent, NFL Tight End
There’s truth to the expression “picky eater,” and it’s not just palatal. I have high standards for myself, my family and my clients, especially when it comes to what we put in our mouths! If you want to be the best you can be, judge each food for its overall added value to your health. Follow these rules as you peruse the grocery store aisles, and you’ll be well on your way:
1. Prioritize protein. Your food should contain a sufficient amount of protein- as it causes a slow, even rise in blood sugar. Look at the % Daily Value of protein on the label- which tells you the percentage of the total recommended daily amount of protein in one serving.
2. Steer clear of highly-processed carbohydrates—the kind you find in boxes on the middle aisles. These are made from ingredients like white flour and white sugar, which have been purged of fiber and all nutritional value.
3. Complex carbohydrates are OK. You can consume vitamin-rich vegetables, hearty grains, legumes- all of which digest slower due to the dietary fiber. Your target should be 20-25 grams a day, which will keep you feeling satisfied between meals.
4. Be cautious when it comes to the fat in your foods. Each gram contains 9 calories, compared to carbohydrates. On the label, scan the Total Fat, Saturated Fat, and Trans Fat. Avoid trans-fat altogether, and keep cholesterol-raising saturated fat at a minimum.
5. Limit the sodium! You shouldn’t be consuming more than 2300 mg a day- the equivalent of 1 teaspoon of salt. Always look at the sodium content on label, especially on pre-packaged and canned foods. Healthy foods like black beans or tomato soup can be loaded with sodium, which will elevate your blood pressure and cause water retention.
6. Eat foods that will benefit you on the cellular level! Vitamins and minerals are essential to your daily wellness. While some foods are natural sources of these micronutrients, others have been enriched during processing. Many food labels contain the % Daily Values for vitamin A, vitamin C, Calcium, and Iron.
7. Everything in moderation! A key component of sound nutrition is portion control, so be aware of serving sizes. If ¼ cup of almonds contains 170 calories, ½ cup contains 340 calories. All the groceries on my Ultimate Grocery List are healthy, but that doesn’t mean you can eat them in endless supply. (Greens are the only exception!).
What to do when there is no label? Nutritiondata.com is an online database with the nutrition facts of thousands of foods, and a valuable tool to finding out the content of non-packaged items. You can even analyze your own recipes!
I hope this helps you navigate supermarket labels a bit easier! Comment below if you have any questions!
My wife and I just recently went on a cruise to the Bahamas. We departed out of Charleston, SC and spent five nights cruising along the east coast, touching base in Nassau and Free Port. This was our first time on a cruise ship, so we didn’t know what to expect. We had heard of the endless food and drinks available. For a boy like me who loves to eat, a cruise sounded like a “Grown Man’s Chuck E. Cheese.”
My motivation for maintaining healthy eating habits is because I am competing heavily in Jiu Jitsu; therefore, I had to be disciplined and become creative with the way I ate on the ship (while still having a great time). With a plethora of food and drink available at your fingertips, it can be tempting to consume anything and everything, without any conviction. Here’s how I avoided the pitfalls.
WHAT I DID:
1. The first thing I did when I arrived on the ship was check out the fitness facility. It turned out the training area had a lot of great equipment, consisting of treadmills, free weights and Hammer Strength machines.
2. I planned out how I would approach my meals. I made up my mind that I would eat small servings five to six times a day and drink lots of water. This included our nightly dinner. When you are out at sea, swimming and laying out in the sun all day, it can take a toll on your body. I wanted to remain hydrated and wanted my body to have the necessary nutrients.
3. I ran 3-5 miles on the treadmill each day. It may sound crazy, but the ocean itself dictated on how long I ran. If the water was choppy and the swells were larger than anticipated, I would only be able to run 3 miles. I had my best workouts on days we were docked in the Bahamas. It is challenging to run on a treadmill while the ship is swaying right to left.
4. I spent 15-20 minutes in the sauna each day. Why spend time in the sauna when I will be spending time on deck out in the sun? The sauna allows me to think without any interruptions. I find it healthy to clear my mind and meditate on the day, the week, month and year coming up.
WHAT I ATE:
1. Breakfast: Grapefruit, cottage cheese and an apple. I would make a small cup of coffee along with several small cups of water. After breakfast I would head up to the fitness room and workout.
3. Lunch: Large bowl of mixed sautéed vegetables from the Wok restaurant. I avoided eating any meat and refrained from adding any noodles to the meal. If shrimp was available that day I would add it to my meal.
4. Dinner: Good proteins and a few splurges. My favorite part of the day came at night when we had a nice formal dinner. This is where I allowed myself to splurge a little. However, I was still careful on what I ate. For example, if I wanted fish I would eat it grilled or broiled. I chose to eat grilled chicken instead of chicken parmesan or fried chicken. I did eat a steak on two occasions and loved every minute of it.
5. Dessert: Soft serve ice cream cone. If I began to crave sweets throughout the day I would grab a soft serve ice cream cone. The amount of calories is minimal compared to the typical cakes and pastries.
Brazilian Jiu Jitsu Academy, Inc.
Denver Tae Kwon Do
If you’re anything like me, gearing up for a big getaway means working out, eating right and slimming down. We all want to look our best on vacation, but there’s nothing like a new setting to derail weeks of hard work. This summer, don’t lose the bikini body before you even hit the beach. Make healthy choices and still have fun with my five easy stay-slim vacation tips.
1. Pack smart: Staying active is as easy as bringing sneakers. Whether you’re off to a beachside resort or a European city, there are endless ways to fit in your daily exercise if you have the right footwear. By squeezing in just 30 minutes of movement each day, you can maintain your weight and not lose sight of your goals.
2. Prep for the plane: Long lines, travel delays and the stress of flying make you more susceptible to indulging. Instead of opting for not-so-healthy airport food, bring healthy snacks in your carry-on bag. Think almonds, and the OhYeah! Wafer bars!!
3. Hit the shops: As soon as you arrive at the hotel, stock the mini-fridge. I scour local markets for fresh produce and load up for the whole week. Having healthy snacks on-hand will prevent you from splurging during the meals out, or even worse, ordering room service.
4. Work the room: No time to hit the hotel gym? Get a mini workout in your room. Try push-ups with your feet on the bed and reverse scissor crunches on the floor for a quick toning boost.
5. Do your research: Have a plan in place for dining out. Before you even enter a restaurant, know what you’ll order. That way there are no slips. Remember, it’s ok to indulge in moderation. Do you think I skip pasta when I’m in Italy? No way! You only live once and shouldn’t have to deny yourself. Just don’t overdo it.
Now it’s your turn. Tell me your best tips for summertime travel. What should I add to this getaway survival guide? I can’t wait to read your tips!
We spray tan for the very same reason we crash diet: we want instant results (and we think it makes us looks thinner). A common question I hear is:
“How much weight can I lose in a week?”
We all live in a world where faster is better, and we’re becoming increasingly impatient because of it. But when it comes to losing weight, you really don’t want fast results!
If your body loses weight an unhealthy rate, more than 1-2lbs a week, the following could happen:
1. Strain on your Body: Your whole body has to adjust to change. If you force too much change on your body at once, your body gets pissed off and causes you to be irritable, have higher cravings, headaches, trouble sleeping, etc!
2. Lack of Nutrients: Your body needs a certain amount of nutrients each day to perform it’s basic duties (vitamins, fiber, antioxidants, minerals, etc). Remember all those organs in your body? Yeah, those! Your hair, skin, nails, etc are going to thank you too!!
3. Decrease in Energy Levels: When you are cutting too many calories in your diet, exercising at unhealthy levels, and not getting enough nutrients in your body, you are going to CRASH. Yes, you will start to feel sluggish and your body can’t even hold on to muscle (which gives your body the “tight, toned” look you want). Once your energy level is low, you begin to have no motivation to workout and can we say, “mood swings”?
Trust me, I understand!! Some months I just want something quick, but I know that’s not healthy and won’t pay off in the long run. When I lose weight, I want it to STAY OFF. One week of “feeling skinny” isn’t as satisfying as years of feeling skinny and actually looking fresh and healthy! So be patient, keep the workouts and diet balanced, and aim for 1-2lbs a week!
Who out there has experienced the pros of losing weight at a healthy weight or maybe the cons of losing weight at an unhealthy rate?? I would love to hear your story!
Whassup OhYeah! Fam!
As we prepare for the Memorial Day weekend, think LIMITATIONS!
Also I would like to say thanks to the people who took time to submit their favorite acronyms. Great tools to meditate and live by. Here are my favorites:
Leslie Fye from Longview, Mississippi
Adrian D. Jack from Strong, Texas
Thank you for your support and dedication to being committed on learning how to stay fit and giving OhYeah! a try. Have a great weekend & be safe!
Free Agent, NFL Tight End
Here is a super healthy bbq side dish to bring to your Memorial Day BBQ’s. I call it my fiesta summer salad! This is healthy, and all natural and so delicious!
What you will need:
- 5 ears of corn boiled or grilled with the kernels cut from the ear
- 2 cans of whole black beans
- 1 bunch of cilantro chopped
- 1 - 2 avocados cut in bite sized pieces
- 1/2 cup chopped red onion
- garlic salt to taste
- drizzle of extra virgin olive oil
Mix them all up together and you have a colorful and crisp Memorial Day salad that is not only delicious but also really good for you!
Looking back 4 years ago, I was that girl that needed 5 different sauces to dip my chicken in, tell the waiter “no peppers, onions, or tomatoes please” and thought fruit needed a little sugar on top. Thankfully with what I know today about eating healthy and the effects of sugar, I love veggies, fruit, and I’m perfectly happy with healthier “sauce” choices.
It wasn’t until this past weekend when I visited a friend in Nashville, that my mind (and taste buds) were once again enlightened! Believe it or not, I went to my first Farmers Market! Everything was so bright, fresh, and juicy looking! With Andrea by my side, the amazing person behind Liberation Kitchen blog, I learned stuff about food all weekend!
Here’s some awesomeness I learned from my first experience!
1. Local, organic and seasonal TASTES better! Since the fruits and veggies are grown locally, they are picked when perfectly ripened! Therefore, their taste is sweeter and their texture is perfect! When I tried a strawberry and my eyes popped out of my head from the sweetness, Andrea asked “you see how there isn’t a white center in the middle of it? That’s the difference between strawberries grown in good soil and then freshly picked!”
2. Healthier for you! Since the produce doesn’t have to go through miles of transportation and is usually picked that very morning, the nutrients are at their peak! You don’t even need seasoning to eat the food! I was walking around eating raw snap peas right out of the crate!
3. You know where it comes from! I never really thought about it, but it’s really nice to know exactly where you food comes from, especially because you’re putting it in YOUR body (or your family’s bodies). Knowing that someone had your health in mind instead of the shelf life of a grocery store is so comforting!
4. The price is BETTER! Believe it or not, the cost of seasonal produce is actually cheaper than some of the produce I buy at the grocery store sometimes! That’s a win-win for all!
It’s safe to say that Nashville definitely left a huge mark on my thoughts of healthy living! Farmers Markets are everywhere! For someone who plans on having kids years down the road, it’s something that I need to start taking into consideration more for my personal health and my family’s health!
Since I am still a beginner in this whole “Farmers Market Madness” I need some pointers from all of you!! What are some things you can share with me about your experience at Farmers Markets? I’d love to know!!!