Combat Conn Fitness Weekly Recap June 7 2014

Another week down the tube,


Progress of advertising never ends, and when you have to compete with gyms where folks pay membership it requires a lot more on foot patrol and flyers but you do what you gotta do... Nothing happens overnight and Rome wasn't built in a day etc...but I digress. It takes take and this month will make 6 months of being official so I anticipate bigger and better changes to come :)

Training:

This week has been extremely productive for myself, i have increased in strength and saw several great workouts more than normal. Its normally hit or miss but in this case, things couldnt be better. I have set a goal in training for the Alaska State NPC Show. Naturally anything could change but that is the idea. We shall see.

I hit new high on the shoulder press and had a nice leg day today where it was very productive. I also included Tabata of 8 mins at 20 seconds a round.

I have been using this app called VivaVideo and I must say it is legit and lets me edit super easy! Dark horse by Katy Perry is the background music. All videos get uploaded to youtube for further viewing if possible :) ..takes time but I am one woman show :D

Muscle is the New Sexy Blog Post:

This week I spoke on being an inspiration for folks. As adults we tend to forget who is watching but its never too late to start, or restart. We always have growing to do!

http://muscleisthenewsexy.com/think-live-and-act-outside-the-box-be-the-inspiration/

Recipes:

I did attempt at protein muffins, which i used the exact same ingredients as the waffle and just put it in the oven at 350 degrees. It was very cute and yummy for an on the go phase. I also made protein egg muffins again which I posted a new blog to seperate the recipes so check them out!

Last but not least, thank you for following I hope to give you something of value to use for yourself to push to the next level. Stay focused, keep your head up high and enjoy what life has to offer.

Drea 

Combat Conn Fitness Week Recap: Recipes, Workouts, Blog Posts

Ok so I have decided that I will post a weekend recap of activities/updates I have posted via FB, Instagram, and You Tube :) Also the articles for Muscle is the New Sexy I do every week...


So for my blogging abilities, I written 2 posts in the last two weeks: 1 is for weight training and the other was sort of a rant/encouragement situation. The reason I chose the weight training is because I felt that women need a little push in the right direction. They need to know that the beginning is a positive thing and that the fear that they have is positive fear as we all have to start somewhere. In that blog post, I just went over a few tips and techniques for the average person trying to start as in never even stepped into the "dungeon" as most folks like to call it..


Here is the link to the article:


http://muscleisthenewsexy.com/basics-of-weight-training-tools-tips-tidbits-and-more-for-beginners/




 For the second post this past Friday, I felt some kind of way and the reason that is was because sometimes there are people who are extremely judgmental knowingly or unknowingly regarding the way you live your life and for some reason when you eat healthy it is kicked up a notch as in now let me state how I feel regarding how you live your life based on their own assumptions. We tend to take it personal, tend to feel it makes us want to take a step back but that is not what is supposed to happen. Sometimes you may need to surround yourself with people who are of the same mindset, but first you need to have your mindset in check.... this is your journey and your life and wanting to be healthy is normal!


End Rant :)


http://muscleisthenewsexy.com/a-healthy-you-is-normal-continue-traveling-your-personal-lifetime-journey/




Ok so I posted some pictures of the recipes this week, I have been a very busy bee...the creative juices get to flowing and while my hubby is in prep I try to get creative with his meals so that its edible and he can get some enjoyment out of the process..... eating chicken and rice all  3 meals is gonna make someone quit or move on but if you throw in some chicken stir fry, chicken alfredo, ground turkey spaghetti...life is really really good....


Here is what I came up with/made ( the cauliflower pizza is not my recipe)


http://detoxinista.com/2012/01/the-secret-to-perfect-cauliflower-pizza-crust/


My picture of the results I got...

It came out very tasty and I added turkey pepperoni/ mozzarella cheese, and prego sauce for this beauty, it went really fast...the crust had a unique taste but still just as firm! Give it a try...


Ground Turkey Spaghetti

It was very easy to make and yet again...the prego sauce was very good... and i bet you are asking fat or low fat...doesn't matter..its about measuring the ingredients to fit your lifestyle and what you are trying to achieve.... we can go fat free all day and get no results but if you really dig deep you will find these things are very much available and can be apart of your day to day eating... not to  mention cheaper on the wallet :D

All ingredients pictured... you do not have to use flavor god but I recommend this, it is very late on the taste and all fresh ingredients filled up to the top versus other seasonings...

How to make:

Add tbsp of olive oil to the pan with a bit of minced garlic seasoning
Let heat up and add the veggies chopped

I used the Vitamixx to chop the veggies: Mushrooms, jalepenos, onions, peppers whatever your preference and as much as you like...

Add ground turkey 2 servings, 228g ground turkey about 2 cups raw (if you have a scale use the grams)

Cook until brown

Meanwhile follow directions on Tofu Shirataku Spaghetti  ( rinse in cold water in a strainer, pat dry as possible, then add to the mix)

Season again, the noodles will not be seasoned ... let simmer and add prego sauce 1 serving ( I used traditional sauce which 1 cup can be enough for the whole pan)


Let simmer on low 5 mins stirring occasionally...

Enough to feed 2 folks



I love Waffles, like I go waffle iron crazy as much as possible. The only thing is I dont like to take much time, i have little patience at breakfast so I just did an express way of making protein waffles... and I called them that because I add the extra scoop of protein to the mix

Protein Waffles 

1 large egg white (46g) or 3 tbsp
1 scoop protein powder your choice (Peanut Butter Cookie dough)
1/3c heart smart bisquick
1/4 c almond milk


mix all together

add to the waffle iron and enjoy

Lastly I am revamping my site a bit to add the recipes and the You Tube Videos to the blog. I want to update once a week on whats going on just in case you missed it... so stay tuned all the recipes will be accessible in one tab on the site verses scrolling..


I also have a YOU TUBE Channel...it is slowly getting more and more stuff....this editing is very time consuming not to mention the quality needs to be better... in the meantime I did a Home Circuit. The reason I choose to record is because we all get busy but we all can make the time at the house 20 mins of work... and sweat just as hard...you just gotta get that mojo flowing...I like the music because thats what motivates me.. I use this Tabata App that get the timing down and you are ready to roll...

In the meantime thank you for your support... a business is never easy to build but all the work will pay off as well.. I just gotta keep pushing, keep praying and stay focused...

First Cooking Vid How to Make Sweet Potato Chips!

Combat Conn Fitness Cooking You Tube Lesson "How to Make Sweet Potato Chips"

It is one of the first I am making so its alot of crazy camera panning and some other stuff but the overall intent is there and it is entertaining for me because they dont really turn out but they are good in the long run...

Check it out!

More Recipes Easy to Make

Mashed Sweet Potatoes


Cook in microwave first for 3 mins...

Put it in the vitamixx add 1/2 cup unsweetened vanilla almond milk, I can't believe it's not butter 3 tbsp, and cinnamon.

Blend until desired consistency

3 to 5 mins in this case

I did not remove the skin, that's all the nutrients ...the blender was strong enough and it may take some patience

Try it!

Egg Whites Panini


Add desired amount of egg white to panini press after spraying with PAM evenly

Wait until done enough to fold over in half  and add what ever you like and fold again to make a sandwich like panini

Add ground turkey patty after cooked with a slice of veggie shreds cheese

Spaghetti Squash

Take whole spaghetti squash

Preheat oven at 375 degrees

Slice in half, spay with butter and add a bit of seasoning salt/pepper

Place on baking sheet with foil in oven for 20-25 mins

Remove let cook for a few

Then shred with fork to get spaghetti squash

Protein waffle

2 scoops met rx pancake mix
10g myo fusion pb cookie dough
1 cup almond milk unsweetened...
10g sliced banana

Optional: 1 tbsp glutamine

Mix all together except bananas in a bowl

Pour into waffle maker
Remove when done how you like

Add sugar free syrup and bananas on top

Enjoy

23g protein 40g carbs

Combat Conn Shake

Mini Bison Burgers

Take 112 g of bison raw and divide into 4 mini patties

season with salt, pepper, spicy hot mrs dash

slice squash in 6 slices

heat skillet to medium and add olive oil spray

cook bison until ready and add squash to saute

add a slice of go veggie sliced american cheese sliced into 4 on to the bison and top with squash and another slice on the bottom for mini bison burgers!

Recipes to try for size....

Here are some recipes to try for size ...Yummy and Healthy...also check the FB for these as well..

Ground turkey loaf muffins

Ingredients
A whole pack Open nature ground turkey 112g or 1 serving (4 muffins in a pack)

Chopped veggies...
Egg whites 46g
Sprinkle of oats
Veggie shreds shredded cheese

Step 1 preheat oven 400 degrees. separate one serving ground turkey into bowl

Step 2- add egg whites veggies, veggie shreds and oats in the bowl. ..use egg oat mix for all 4 muffins

Step 3 remove serving from egg white mix put in greased muffin pan .repeat with all muffins

Step 4- cook in oven for 40 min .remove let cool and add salsa on top enjoy

25g protein

Stuffed Mexican Potato Skins


Ingredients:
1/2c or 57g ground turkey crumbles
3-4 white potatoes
Veggies of your choice chopped (I used broccoli)...
Taco seasoning packet
Greek yogurt plain sour cream style
Jalapeños (optional)

Step 1 preheat oven to 400 degrees. cut slits into potatoes and microwave to soften

Step 2 remove from microwave and slice potatoes in half. Scoop out middle half deep and set aside

Step 3-cook turkey according to package set aside

Step4- combine loose potatoes veggies and turkey crumble. For the servings you must individually weigh the potato half before removing the middle to get your serving! Don't forget!

Step 5- add veggie, loose potato back to stuffed potato....size does vary a
So I put as much as it allowed me and at remaining on the side ....

Step 6- place on cookie sheet, sprinkle veggie shreds on top and place in oven

Step7- wait for 30 mins or until outsides are crisp. Remove and add jalapeños and Greek yogurt if you like.....I also took an avocado and blended it in the vitamix for guacamole!

Enjoy!

1 serving- 95g potato- 20g carbs

Turkey crumble- 23g protein

Veggie shreds- 4g fat, 3G protein

Greek yogurt- 1 tbsp 2 G protein 3g protein

Total- 29g protein 22g carbs 10g fat

EGG WHITE TURKEY MUFFINS

Ingredients-
...
4 servings of egg whites (1 1/4c)
2 slices Turkey Bacon chopped
Veggies of your choice chopped (I used Onions, Peppers, Jalepenos, Mushroom)
1 whole egg
1/4 c Veggie Shreds Shredded Cheese or Fat Free Cheese


Scramble your whole egg and egg whites together.

Preheat oven to 400 degrees.

Pour egg white mixture in to cups 1/4 into each cup.

Combine all veggies together and distribute among the cups. Add cheese and turkey bacon shreds evenly to each cup.

Spray muffin pan with pam or use muffin sheets

Heat in the oven for 5-7 mins or until egg whites are cooked and cheese is melted.

Let cool and remove from the tin and enjoy!



This makes 6 muffins total based on my measurements. Double for 12 muffins

Bodybuilding will always hold a special place in my heart....

 

Yesterday I felt like recording a video on my YouTube channel about what my experience has really done for me. People from the outside may or may not realize how it has affected me as a person, wife, worker etc....I spent 7 mins on the video just expressing myself. I never have done you tube before but watching it made me realize that it runs deep. It is a part of what drives me as a trainer...as a person and once you watch you will understand..it is a process...and will make you realize that you are such a stronger person than before.

Hope you enjoy!

-Combat Conn Fitness

New Site up and Running...

As you can see the website is up and running. I have had the pleasure of working with Webdesign by Brandon McCloskey who is very easy on the wallet but the work is so amazing. I also had graphics design by Creave Design for the banner.


So what now...well now I build more on the product. I have connected all the social media, blog, newsletter all together to make it work. I started my you tube channel and I plan to update at least once a week or every 2 weeks...still gotta work and do other things. I also plan on blogging for another fitness expert whom I love to get so much information from. It  will be a great experience for me.


The website is only the beginning....I look forward to the future and what it holds for not only me but the clients...


I appreciate support as always and look forward to helping you all in your success!

Welcome to Combat Conn Fitness!

Welcome to Combat Conn Fitness Blog!

I don't have a long drawn intro to my initial post. What I will say is that I appreciate your interest in this page/blog at all! The reality is that if you have a desire to do something great, I want to help you in any way I can. I like to appeal to the average person because I have been on both sides of the spectrums, physically and emotionally. I have experienced weight loss and journey to my first competition. What I will say is this......I am no expert and even when I gain more information I am still not an expert as I believe we all have more to learn each day! I will give my best efforts to provide you with what I know, share my experiences as accurately as possible, tell you the truth from start to finish whether I know it or not. I will do my research as needed and provide you with a safe program and nutrition plans to meet your goals. In the meantime, follow along with tips and YouTube for more information....I look forward to your support and helping you through your own journey!

Good Luck and Hope you stay along for the ride!

Andrea Conn