Got Beans?

I woke up this morning feeling really great ^.^   I gave myself 1 more hour of sleep time so I can at least have 6 hours in.  With yesterday’s workouts, I really needed it.

Yesterday’s workout includes hitting the quads/hamstrings/glutes:

  • 10 mins. warmup on the stepper
  • Leg extension
  • Weighted one-legged step-ups
  • Split Squat (Bulgarian split squat)
  • Weighted wide squat
  • Jumping Jacks
  • Dumbbell Deadlifts
  • Leg Curl with one-legged negatives
  • Reverse Lunges
  • Forward Lunges

Cardio: 20 mins on the Step Mill and 20 mins on treadmill @ 15% incline.

Afterwards, I headed home to work on a website project til past midnight.

Today’s meals include beans.  I bought 2lbs of dried beans on my last trip to Canada.  I felt bad that I never got to eat them.  So, I decided to start cooking them.  Found out that cooking the beans in the crock pot makes for a lot of meals to come.  They come out just right – not too soft, not too hard 🙂

Have you ever check out the benefits of beans?  I finally did today. I’ll be putting beans in my nutrition now that I found out the ample of benefits they give!  According to Rob Poulos, CEO & Founder of Zero to Hero Fitness, beans have more than 115% of the daily value of fiber in only a cup of black beans which allows them to satisfy your appetite while burning fat. Moreover, they’re packed with protein.  There are more than 40 grams of protein in 1 cup of beans. Not bad huh? Especially beneficial if you’re leaning out!

Beans, black beans in particular, have antioxidant properties that have can reduce your risk of many types of cancer. Strangely enough, beans have been the most successful reducing risk of colon cancer. Another health benefit of beans is their ability to help you fight illnesses, again through the many antioxidants consumed in a serving of beans.

Even though beans are packed with protein, beans are also complex carbohydrates. Therefore, take this into account if you have to hit a certain macro. Did you know that beans are under “resistant starch”?  Resistant starches goes through the small intestine and into the large intestine without being digested.  Here’s a great article to look into:

Here’s a few bean meals to try:

Tasty 3-Bean Chili
Combine black, pinto and kidney beans with crushed tomatoes, chili powder, garlic and onion

Black Bean Tacos/Salad
Warm black beans, corn and scallions. Place inside small corn tortilla shells and top with fat free sour cream and tomatoes for black bean tacos. Or lay on a bed of lettuce for a lower calorie alternative.

Delicious Hummus Dip
Combine garbanzo beans, garlic, ½ roasted red pepper, tahini and olive oil for a fat burning hummus. Use carrots, celery and bell peppers to dip.


A Great Start to a New Week!

I pushed my snooze button a few times this morning before finally waking up.  Thank goodness that I found  trick to set my alarm clock an hour ahead.  Yes, it does take me quite awhile to get myself out of the bed.  But ahhh… it’s so worth it being up at 6 this morning already for a fasted cardio…. I really love seeing the sunrise first thing in the morning.

And so it’s 30 mins in the stepper for me this morning. Then time to hit the rush to get to work. At least I got to be on my desk at 9, right on time 😉

Here’s a great recipe that I conjured.  I call it the “BERRY-BERRY GOOD SHAKE”.  Not only it tastes great, it is also loaded with protein, antioxidants, and omega-3.  Enjoy!


2 cup of berry mix – raspberry, blueberries, strawberries
1 cup of greek yogurt
1 scoop of whey protein
2 tbsp. of flax seed
3 cup of fat-free milk
ice cubes (if desired)

Blend all of the ingredients in the blender.  Enjoy 🙂

Let Me Introduce Myself

Hi, my name is Jan, a.k.a. “Lilmzchief”.

I appear to be your typical girl-next-door.  Not necessarily a bad thing.  But let’s go further than skin deep and see for yourself that I’m anything but typical.

I’m a very active individual. I work full-time as a web-developer who happens to also have a marketing/sales background.  I’m also in the verge of completing my Public Relations/Marketing degree. Yes, that’s right. I’m also a full-time student.  Because of my web development skills, I happen to also be a freelancer.  And to top it off, I’m a figure athlete.

And so, I wondered to myself how can I help my fellow females who’s looking for a solution in their busy lives.  Well, taking a peek from my life, you can see that I qualify as a busy person.  But with all of the craziness that life happens to throw around, how can you fit fitness in?

Well, let me confess something to you.  I just competed not too long ago.  It was my “experiment” competition. Meaning I’ve been experimenting with what the trainers would normally tell you and come up with alternatives.  For example, getting your nails done.  I found out that by just purchasing nail tabs from Publix and making sure that you apply a generous amount of nail glue, you end up with professional results for a fraction of the price of going to the salon.  I did it this way because I just wanted to take off the nails right after the show.  Um… well… I still have them on.  They just won’t get out.  So if you think that you won’t have the same quality as the salon, might be a good time to think again.  Next time, I’ll prob go for ones with more ***bling*** if I’m going to be stuck with these for some time.

Oh man, so let’s get back on track… well after the competition, I’ve been a very naughty girl and have been eating junk food.  And when you eat “clean” which means no junk food what-so-ever, you blow up like a big balloon.  Um, I gained 20 lbs in 4 days. Yeah…. it IS possible.

Well, funny thing is, instead of being mad at myself, I sought it out as an opportunity to help others see how easy it is to shed of weight if you just get the proper nutrition, exercise, AND rest.  And how to do that? By blogging about everything.  Yes, that means a peek into my nutrition plan, exercises, and thoughts along the way.  I want to compete again in Oct. Making this blog at least 12 weeks out.  That’s a good amount of time to get lean and shine on the stage.

So are you ready? Stay tuned!


Vote for Infinite Labs!

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Friday the 13th

It’s such a beautiful morning as the sun rises to heat up the day.  Makes it worth the effort to get up so early to do my fasted AM cardio.  Did you know that the best times to do cardio is either first thing in the morning in an empty stomach or after strength training?  This allows the body to tap into the fat reserves for energy.  Don’t work hard, work smart!

I prob overdid it. Doing cardio first thing in the morning since I did cardio late last night too.  Couldn’t wait for my first meal right after gym time.  Will be hitting the gym again after work.

Helping out a friend who’s moving before the night’s over.  This is going to be one heck of a busy day. But at least it’s productive! 🙂