This morning I had a hour to spend in the gym. So, I decided to do a quick shoulder workout. I will be doing cardio and stretching later on today. Here is my shoulder workout that I did today:
*10-minute stretch
*5-minute warm-up treadmill walk
*behind the neck barbell press--3 sets
*dumbbell shoulder shrugs--3 sets
*barbell upright rows--3 sets
*dumbbell front raises--3 sets
*bent-over laterals--3 sets
*seated dumbbell press--3 sets
*barbell clean and press--3 sets
Any one that knows me well know that I love cookies. I love cookies!!!!!!! Since, I'm eating a clean diet I cant go and eat Oreos or Chips Ahoy cookies. Protein bars from any store sucks and is over processed with preservatives, poor quality protein, glycerin, lots of saturated fat,sugar, corn syrup, sugar alcohols, food coloring, etc. So, I have been doing some research and I have found tons of recipes of homemade protein bars and protein cookies. What's best about these homemade protein cookies and homemade protein bars is that they contain no preservatives, no icky glycerin fillers, sugar, sugar alcohols, and no low quality proteins. I will post the homemade protein bars and protein cookies later on today. However, I will list some healthy ingredients that you can use to make wonderful and healthy protein bars and protein cookies. Here are the wonderful ingredients found in the kitchen to make healthy great tasting snacks:
*protein isolate
*casein protein
*protein concentrate
*natural peanut butter
*plain low-fat soy milk (WestSoy Rocks)
*unsweetened cocoa powder
*unsweetened coconut
*Cinnamon
*vanilla extract
*bananas
*orange juice
*Stevia
*fat free yogurt
*sugar free/fat free pudding powder
*nonfat dry milk
*oat flour(you can make oat flour by putting regular oats/oatmeal in a blender and blend it until its like flour)
*raisins
*egg whites
*nuts
*sugar free syrup
*non-stick cooking spray
*unsweetened apple sauce
*unsweetened chocolate chips (I won't be using this ingredient)
*skim milk
*dried fruit
I have been doing really well on my diet. I have noticed significant changes in my physique in the past 12 days. I was supposed to take pics this past weekend, but didn't get a chance to find someone to take a snap shot of me. I will post pics this weekend--if I can find someone to take my pics.
Have a great day. Train hard, love life, love others, and love yourself.
Tameka
About Me
- Tameka
- I am a wife and mother of 3 beautiful children. I'm a cytotechnologist and I would like to become a professional figure athlete. My goal for 2009 is compete in both figure and bodybuilding competitions and to eventually get a pro card and get endorsed by a supplement company.
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