Month: March 2017

Easy Protein Ice Cream Shake

The Best Ice Cream Protein Shake Recipe

Getting enough protein is pretty hard when you’re trying to keep fats and carbs low. So, protein shakes are a wonderfully convenient way to increase protein intake.  Here is my favourite smoothie/ice cream recipe. Feel free to change it up, add different ingredients.

 

Protein Shakes
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Ingredients

  • 1 Cup Protein Powder
  • 1 Cup Frozen Fruit (Cherry, Blueberry, Pineapple, Strawberry...)
  • 1 Cup of Cold Water (Milk or Almond Milk...)
  • 2 tbs of Cocoa Powder
  • 1 tbs of Peanut butter
7.6.6
2
http://www.elleadore.co/easy-protein-ice-cream-shake/

 

 

FitGirl : My Journey to Becoming Fit

 

Goals

  1. Gain Muscle = bulk.   (Gained 5lbs of muscle between Nov ’16 & Feb ’17)
  2. Get Lean = Cut (March & April 2017 mini cut.)
  3. Consistency = Workout 5-6 times a week. (Struggling because fatigue or social life, must improve)
  4. Body Confidence = View myself in a positive light (Improving, post about it later)
  5. Be more social = Yoga and Zumba classes (Trying)

 

Routine

Legs

Bicep/Back

Chest/Tricep/Shoulders

Abs

Glutes

I usually split each workout into these groups.  I tend to decide on a workout based on how that muscle group feels. (Has it been a while since I worked it? Does it feel weaker?) I’m currently on a mini cut so I have increased my cardio to 30 minutes each session with a couple cardio/ab sessions in between strength days. I’m currently cutting because I am going on a beach vacation in April.  This is a very small cut and a healthy one.  Just decreased my calorie intake slightly and increased my cardio.  Not doing anything fancy or crazy.

 

Accomplishments

I’ve gained about 5 lbs since I started working out.  I certainly lost some fat and gained muscle.  My stomach is “flat”. (I have a lot of dietary issues so bloating is a daily problem.) I am significantly stronger, I am lifting higher weights. My endurance has also drastically increased when it comes to cardio.

 

 

 

 

 

Dealing with Mental Health : Impacts and Change

 

These past few months have been hard. My personal and work life became very stressful.  For the last month, I have changed significantly.  I have little anxiety and my depression is no longer impacting my daily life.  First of all, there’s no reason to be ashamed about mental health issues.  The stigma has to stop.

Now, I still suffer from some anxiety and depression.  I will most likely always have both illnesses.  But, lately I’ve been able to control it.

About a month ago,  I was having severe meltdowns daily. I was stressed for no reason.   I was put on a new medication to treat my increasingly worsening mental illnesses. [I strongly believe that medication can truly help some people.  That it is necessary for some to treat a chemical imbalance, or to help those who need them. ] I was previously on a medication that I found somewhat ineffective.  But hey, finding a good medication can be like finding a needle in a hay stack.

However, with this new medication I had the worse reaction of my life.  I was suicidal.  Very suicidal.  I had incredible panic attacks every hour or so.  I was barely able to function.  Since, I was such a mess, I stopped taking the medication immediately.  However, I wasn’t thinking correctly, and so I also stopped taking all medication.  This is when I went through withdrawal.  I don’t recommend it.  But, I was in no state to make good decisions.  I ended up taking two weeks off of work and endured it.  It sucked.

After stopping all medication, and getting it out of my system. I’ve been working extra hard on my mental health and coping skills. I could probably return on a mild dose for anxiety but I am working hard for now without any.  Again, there’s nothing wrong with medication. But, I had the worse case scenario.

 I haven’t felt this happy in years.

Since then, I’ve tried to change my way of thinking.  I try to focus on the good.  I know that this is a cheesy and annoying piece of advice.  But, focusing on the bad always put me in a terrible mood. Sometimes lasting the entire day.  I try to stay active and be social to distract myself from those negative thoughts.  I have some great friends who have supported me throughout all of this.  There’s still a lot that I can do.  But, I am happy with what I have accomplished.

This terrible experience has changed me for the better.

*I am not a professional. If you have any concerns about you mental health, see a health care 
professional. Please visit the emergency room or call emergency services if you have thoughts of self 
harm or suicide.