#BeFearless - Your Stories on How You Live Fearlessly

I am very excited that today is the day you guys share your story on how you live fearlessly. Fearless is the new project I am working on; and I wanted to take it beyond my story. It does not matter who you are or where you are from, we all should live fearlessly. I want my blog to be always be a place where one can find hope and inspiration. My big journey is about losing weight and truly finding my purpose in life. I am currently overcoming a lot of obstacles as well. Reading other stories of how people overcame afflictions and pain, really keep me going when I am pessimistic and doubting everything I work for. And trust me, it does happen. Sometimes it all takes is that little drop of inspiration to completely turn your day around; and I hope you can find that here.

This is a special linkup; it does not end. Your stories will be displayed on my Fearless page and on the #BeFearless Project blog. 

If you have a blog: write a blog post, add the below picture, on your blog and link it up - include the title of your story on the link up. You can add your story on this blog entry, my Fearless page, or on the #BeFearless Project blog. 

If you do not have a blog: email me your story along with 1-3 pictures (optional), what you want the title of your story to be, and way(s) readers of your stories can contact you (optional). I will then extract the information you provided, create a post on the #BeFearless Project blog, and link your post.

If you have not written your story yet or you are just now currently starting to live it, you can always link up at a later time. It's never too late to live fearlessly.

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<a href="http://fitnessblondie.blogspot.com/" title="Liz @ Fitness Blondie"><img src="http://i1285.photobucket.com/albums/a593/fitnessblondiel/fearlessstory_zps898974b2.jpg" alt="Liz @ Fitness Blondie" style="border:none;" /></a></div>

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My Weekly Nutrition and Training Plan + Updates

The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sunday's. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that.  I also do this to save money. I live alone so I can't really cook tons of different things during the week because it's too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!

Total down (since 11/25/13):  55 pounds!

I wrote on Friday about how I am hitting my first plateau in the 7 months I have been pushing to lose weight. It happens, it's inevitable. Especially when you have a significant amount to lose - it takes a really long time. I trying to lose 80 pounds total. That is a lot, and I am doing it solely by eating clean and exercising. It's a slow process, one that not a lot people understand, unless you have done it yourself. It's going to take about 10-11 months. I am OK with that because I know I am making it a lifestyle, embedding healthy habits into myself, and because as I am losing the fat, I am adding muscle to help prevent any sagging of the skin. For anyone who thinks I am not making good progress, I don't look that different, or anything like that, I am doing the best I can while working 2 full time jobs that are both immensely demanding, traveling a lot on the weekends, and regular life things, especially that come with living alone. My family is going through a lot, so I have had to take a lot more trips back to my hometown than normal. I have had every reason to give up this new journey I started and I haven't. Nor have I fell off track. I have learned to take pain and negativity and make it fuel me to be better. Regardless, I feel amazing and I look completely different, especially naked. I  gotten have so much stronger, I have become so much more conditioned with working out than I ever thought possible. Plus working out is really fun because I can push my limits so much harder. One positive thing lately; I am SO proud of my arm progress. I am telling you guys, my arms are my biggest trouble spot. I have always said they look way too big for my body. Initially it was like I was adding muscle, but the fat was not going anywhere! It looked awful. Thankfully with patience, heavy lifting, and pushing on, it has really changed. 

Meal 1 (7:15 AM)

Meal 2 (4 10:30 AM)

Meal 3 (1:15 PM)
Clean Spaghetti: 4 oz of quinoa spaghetti noodles with 99% fat free ground turkey, organic tomato sauce, and crumbled low fat feta cheese

Meal 4 (3:45 PM) 

1/4 cup of plain grits with 2 tablespoons of turkey bacon pieces

Gym 4:30-6PM

Meal 5 (6:30 PM) [Post workout]

1 egg white, 1 egg, and 1/2 cup of low sugar/high fiber cereal with Unsweetened Vanilla Almond Milk

Meal 6 (9 PM)

4 oz of chicken breast cooked via stove top with Carolina Blackened seasoning after marinating in fat free Italian dressing with a side of sweet potato fries and edamame.

Bed time 11PM

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Sunday: (Rest)

Monday: (Core) - done!

-10 minutes cardio: Elliptical (Incline 9, Resistance 10)

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  10 elevated leg crunches

-20 minutes cardio: Elliptical (Incline 9, Resistance 10)

Tuesday: (Weights) - done!

-30 minutes of cardio: StairMill (80 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)

Wednesday: (Core)

-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

-15 minutes of cardio (Elliptical: Incline 9/10, Resistance 10)

- 3 sets of 45 second planks

- 3 sets of "Russian Twists" with a 10 pound weight plate

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  10 elevated leg crunches

-15 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

Thursday: (Weights)

-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)

-10 minutes of cardio: Elliptical (Incline 9/10, Resistance 10)

-Weight Circuit:

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

    Sample workout

-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)

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Friday: (Legs)

-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 10, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9/12 and Resistance, 9)

-Hard, long Stretch

Saturday: (Rest)

Share your nutrition and fitness, and link up with these ladies!

The Hump Day Blog Hop!

Happy Hump Day everyone! We are halfway through the week and the hump day camel is too freaking cool, so lets have some fun and a blog hop to celebrate.

This is a little different than a link up. To participate, simply add your blog link. There is no required entry or anything like that. This is about networking, making new friends, and finding new blogs.

All I ask:

1) "The Hump Day" blog hop button button be displayed anywhere on your blog page or a specific entry with a link back to me or the weekly co-host. (Please do this. These blog hops take a lot of work and preparation.)

2) You don't have to follow me, but in the words of Blake Shelton: it'd sure be cool if ya did.

3) Please follow the co-host. I love helping and promoting these amazing women in the blog world! I do this to not only meet new people, but help my friends make new friends and readers.

4) Mingle with your fellow Bloggers.

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Please join me in welcoming this weeks co-host, Samantha @ "24 to 30" aka SUPERWOMAN! A wife, mom, marathon runner, and working hard on getting into the best shape of her life. That's admirable. 

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Don't forget to link up tomorrow and share your story about how you live fearlessly! It starts tomorrow at 5 AM EST. Click the picture for more information.

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The winners of The Dave Ramsey Giveaway were chosen! They are displayed below. The name on top is 1st and the name on the bottom is second place. Congratulations, ladies! Please email me your addresses!

a Rafflecopter giveaway

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Clean Protein and Veggie Stir-Fry!

I love a good stir-fry. They are filling and have a great variety of flavor and texture. Unfortunately they can be heavy in calories, carbohydrates, and fat. So what better than to come up with a clean version? I actually really, really like this recipe. It's very filling and tastes like you're indulging in something bad. Stir-fry's are a good outlet to get your vegetables in and be creative so alter feel free to alter the recipe to your specific tastes!

• 1 pound of 99% fat free lean turkey
• 1 pack of healthy noodles (I use Quinoa noodles purchased from Target)
• Fresh vegetables of choice (I use mushrooms and asparagus... next time I will add zucchini)
• Fat Free Italian dressing
• 2 tablespoons of extra light/virgin olive oil

What you do:

• Fill cooking pot up with water and bring to a boil
• Cut and dice vegetables as desired 

• Break noodles in half and place in boiling water
• Cook turkey in a nonstick pan until brown
• Place vegetables in nonstick saute pan and cook with oil olive oil until soft

• Drain noodles when al dente 
• Place noodles back in pot
• Pour in 3/4 cup of fat free Italian dressing into pot
• Place vegetables and turkey in pot
• Mix together thoroughly

Enjoy!

Nutrition Information:

This will vary based upon portions, brands and ingredients used. This is to be used as a guide only.

Total Servings: 5

Calories - 250

Fat - 4g

Carbohydrates - 22g

Fiber - 6g

Protein - 21g