Fitness Instagram

Sooo I made a instagram account strictly for fitness. It’s great to post progress, meals and recipes! PLEASE GO FOLLOW ME ❤ 

http://instagram.com/missalyssfitness

Overnight Egg White Oats

So, every morning I have egg white oats. 

-3/4 cup oats

-1 cup milk 

-1/2 cup 100% liquid egg whites

– a sprinkle of cinnamon

I absolutely LOVE it! Seriously so delicious and I would recommend it to anyone. Since I go to the gym in the morning after breakfast, it’s a perfect meal because it gives me tons of energy to have a kick ass workout!

Anyways, tomorrow I have a dentist appt. in the morning and it’s switching up my schedule a bit tomorrow. I’ll be doing some fasted cardio, have breakfast, go to dentist, and THEN go to the gym. This doesn’t leave me much time to cook and eat my egg white oats since it takes about 10-15 min to prepare and cook. To save me time, I decided to try overnight oats for the first time! Just added all the ingredients into a bowl, stirred it a bit, and placed it in the fridge. I’m super excited for breakfast to try it 🙂

Another benefit of overnight oats is for when school starts! I don’t have time to do that much cooking before school, so why not do it the night before? Plus, MINUS THE COOKING. (actually i’ll probably microwave it for a while) 

I’m curious as to peoples opinions on it of people who’ve tried it. Cold or heated? Good or bad? 

xoxo – missalyssfitness

Home sweet home

Today was my first day home from camp & of course I spent the morning at the gym! I’m so happy to be home back to my normal foods and workouts. I was super nervous about how my body would turn out from the switch up for a week…but luckily I already feel back to normal 🙂
I ate good at camp but I was unable to count my macros so I don’t know how things really were. I did have a cheat meal while I was up there. First cheat meal since my fitness journey started and I was SO nervous to do it. Pizza and ice cream!!! LIKE WHAT?! I still can’t believe I ate that! Thankfully I didn’t feel too discusting.
Well, I have about two weeks until school starts to continue to transform my body. I want people to be able to notice a difference! Xoxo

New PR!!!

One of the best feelings in my opinion is doing something you didn’t think you could do. Today my trainer put the 100 pound dumbbell in front of me and said sumo squats. Usually I do 40 pounds and I thought that was pretty good. I would do the sumo squats with a 40 pound dumbbell and feel the burn by the end so I thought I wouldn’t even be able to hold the 100.
I know some people might say “that’s not even a lot of weight.” Or “that’s not even heavy.” BUT my legs are one of my weaker areas so I’m proud of myself for being able to do 3 sets of 10. Everybody is different, and just because something may be easy for you, doesn’t mean it is for everyone.
So anyways, doing those and many many more leg exercises today, my legs will most deffenetly be sore tomorrow. Better sore than sorry 😉

Happy August :)

It’s a new month! A new months means a few things in my mind:

-Improving things from last month. For me, adding more protein and variety into my meals. Also, lifting heavier!!!

-Time for some beginning of the month progress pictures to compare to last month, and of course next month.

-Setting new goals for myself. PRs that I want to hit by the end of the month!

 

But other than that, August is one of my favorite months! I get to go to camp from the 10th – 16th. It is honestly the one thing I look forward to ALL summer. The people, the place, the activities ahhh I’m excited just thinking about it. This will be my 6th year going! Thankfully it’s a gymnastics and cheerleading camp (yes, I still go even though I’m not a cheerleader) so we stay active! I’m a bit nervous though about what my food options are going to be. I know they have veggies always but I can’t remember what kind of protein source they serve. Plus, no weight lifting, just basic conditioning and stuff. I’m not going to stress too much though because I want to have a good time up there and I trust myself to still make the healthiest decision with my options given! 

Well other than camp, I still have a pretty busy month! A few days of babysitting, a few dentist appointments, school stuff starting back up. But of course I’ll still be at the gym every morning (technically some afternoons – just when I’m with my trainer). Wow I didn’t realize how long this post got. Sorry for what seems like my whole life story 😉 

I hope everyone has an amazing August!!!

Fasted Cardio

After doing a whole bunch of research on fasted cardio, I finally tried it for the first time two days ago. For those of you who don’t know, fasted cardio is when you do cardio first thing in the morning before consuming any food. The general concept behind it is that your body will use fat for energy instead of anything else. For more scientific facts about it, find a reliable source! Anyways, so I did a simple 15 minute moderate pace jog on Sunday first thing in the morning before breakfast and before heading to the gym for lifting. Then today I did 23 minutes. I’m starting off short to see if it makes a difference in my body. I would hate to jump into something like this and end up with my body rejecting this process. Know what I mean?

The reasons I’ve really liked fasted cardio so far:

-Wakes you up for the day.

-Makes breakfast more satisfying to eat.

-I get to watch the news as I run. (I secretly love watching the news in the morning)

-It’s a great time for me to think about life and how blessed I am.

-Burning fat is great 😉

Heading Home

Heading home from upnorth today! I’m so excited to get back to my normal schedule and get back to the gym!!! 7 days of not being at the gym and having to workout outside was NOT ideal. I made work with what I had though. Stuck to my meal plan all week, I knew I would though because my nutrition is always on point.
But anyways, I cooked a chicken breast and steamed some broccoli for the car ride home. It’s about a 5 hour ride home and to fit my schedule, my snack will be eaten in the car too! QUEST BAR! Snack at 4:00 and dinner at 7:00. Everything seriously works perfect sometimes! FAIL TO PLAN, PLAN TO FAIL.
Tomorrow will be a brand new day and you already know I’ll be at the gym bright and early in the morning ☀

Looking Back

Looking back I’ve come a long way. Not just physical changes but also mental. I used to be one of the most negative people I knew. I was writing down every single thing that entered my mouth and would freak out if I had more than 2 meals a day! Back then I didn’t realize how unhealthy it really was. There was a point where I was considered unstable. 4 months ago I would never have imagined myself being where I am today. So much can change for the better by being a more positive person. A positive mind and attitude help contribute to positive results. I can honestly say I’m proud of myself now. When I first met with my trainer he told me that fitness and nutrition would change my life. He was absolutely right!!!

First Day Upnorth

So it’s my first day upnorth and I’m staying on schedule! Woke up at 6:45, breakfast at 7:30, then workout began at 8:30. My mom and I went for a warmup run then I did an hour and a half of weights in the backyard! I would be able to tell if I didn’t get a good enough workout in but trust me, I did! I pushed myself and added 5 minutes of jump roping in every once in a while to keep my heart rate up.
The picture I posted is of one of the usual ab exercises I do. My mom snapped the pics of me without me knowing, but I’m glad she did so I could post them!
Ill be doing this everyday while I’m up here! Waking up and working out is the best start to the day so why not do it even on vacation? I may not always have time to workout, but I always MAKE time to workout.

Educate Yourself

Don’t get me wrong, I’m no expert. I’m not a nutritionist, dietition, or certified trainer. For goodness sake I’m still in high school! But I still take the time, research online and read books from the library to get a better understanding about nutrition, fitness, and health.
I’ve learned so much and I love sharing what I’ve learned! I want to be able to help other people reach their fitness goals and I know I wouldn’t be able to do that without background knowledge. Knowing what I know now, I look back and think “why did I think I knew what I was talking about 6 months ago?”
So yes, I know I’m no Jillian Michaels (who by the way is one of my biggest inspirations) but I’ve practically taught myself what I know by doing research. I’m still learning new things everyday and want to share those things with anyone willing to listen