Ellie P Fitness
Moscato Chicken and Mushrooms

Here’s a recipe showing that healthy food doesn’t have to be boring.

Yields: 1 serving of chicken
Calories: 308
Fat: 7g
Carbs: 12g
Protein: 41g

Ingredients:
6 oz chicken
1/4 cup Moscato wine
1 oz onions
2 oz mushrooms
Salt and pepper, to taste
1 tsp basil
1 tsp parsley
1 tsp olive oil

How To Cook
1. Salt and pepper chicken, cut into small pieces, then cook on a nonstick pan for 10-15 minutes. 

2. In a separate pan, sautee onions and mushrooms.

3. When onions are transparent, pour in Moscato and sprinkle in basil and parsley.

4. Let simmer for 5 min. 

5. When finished simmering, pour Moscato sauce on top of chicken and serve with any side. 

Enjoy!

Moscato Chicken and Mushrooms

Here’s a recipe showing that healthy food doesn’t have to be boring.

Yields: 1 serving of chicken
Calories: 308
Fat: 7g
Carbs: 12g
Protein: 41g

Ingredients:
6 oz chicken
1/4 cup Moscato wine
1 oz onions
2 oz mushrooms
Salt and pepper, to taste
1 tsp basil
1 tsp parsley
1 tsp olive oil

How To Cook
1. Salt and pepper chicken, cut into small pieces, then cook on a nonstick pan for 10-15 minutes.

2. In a separate pan, sautee onions and mushrooms.

3. When onions are transparent, pour in Moscato and sprinkle in basil and parsley.

4. Let simmer for 5 min.

5. When finished simmering, pour Moscato sauce on top of chicken and serve with any side.

Enjoy!

Told you guys that I’d show you when I get back to leg pressing my normal weight (6 45lb plates. 270lbs)! It may have taken longer than I thought it would, but I did it and I’m proud of myself for it! Consistency, y’all! Never give up!


Comp Prep Log: Cardio Circuits

One thing I despise more than anything is cardio. I’d skip it if I could, but my body likes to store a lot of fat, so I have to use it to supplement my diet.

What I do rather than intense hours of cardio is HIIT (High Intensity Interval Training). I do a 20 min session after lifting on upper body days only. I never do cardio on leg days because it’s near impossible to even walk after. Once or maybe twice a week, I throw in 30-60 min of LISS (Low Intensity Steady State). I do it on either the elliptical or spin bike because it’s easier on my ankles and it allows me to change the speed and resistance without fear of injury. Currently, I can’t do cardio outside because I’m on tretinoin (Retin A) for my face, so all of it is inside.

Elliptical/Spin Bike Circuit:
1 min warm up - low resistance, low speed

10 repetitions - 1:30 low resistance, :30 high resistance. Constant speed at 7mph.
-OR
10 repetitions - 1:30 walk/low speed spin, :30 sprint/high speed spin. Medium resistance.

1 min cool down - low resistance, low speed

Conditioning Days

My favorite cardio/full body circuit is crossfit inspired. I know what some of y’all are thinking: “Crossfit?! But your gains doe!” It may not be the best choice for building muscle, but it gives a great workout for conditioning and strength. I do this circuit once a week.

Conditioning Circuit:
1 min Jump Rope
15 Kettlebell Swings
10 Box Jumps
8 Jumping Muscle Ups
8 Push Ups
1 min Jump Rope
Repeat 4-5x, 2 min rest in between


Threw on some heels and a bikini to brush up on my posing. Got long way to go if I want to be stage ready, but I’m working through it. Still debating on whether to do bikini or figure division, so I did a little bit of both. What do y’all think?

Threw on some heels and a bikini to brush up on my posing. Got long way to go if I want to be stage ready, but I’m working through it. Still debating on whether to do bikini or figure division, so I did a little bit of both. What do y’all think?

Surround yourself with good people and never feel the need to have to go to someone else to validate who you are. If people don’t like you, then to hell with them. You don’t need that negativity in your life.

Surround yourself with good people and never feel the need to have to go to someone else to validate who you are. If people don’t like you, then to hell with them. You don’t need that negativity in your life.

Spaghetti Squash Pizza

Made a macro friendly pizza last night using spaghetti squash as a crust. Below are the macros without toppings. 

Yields: 10 inch “flatbread” Calories: 101
Carbs: 20g
Fat: 1g
Protein: 6g

Ingredients:
2 cups spaghetti squash
1 egg white
Basil
Salt 
Pepper

Cooking Instructions:
1. Preheat oven to 400 degrees.

2. Cut spaghetti squash in half, remove seeds, and place face down on a baking pan. Bake for 45-60 min.

3. When soft, carve out squash and squeeze out as much liquid as you can. The less liquid, the more crispy.

4. Mix squash, egg, basil, salt, and pepper in a bowl.

5. Mold mixture on wax or parchment paper into pizza shape, then bake for 20  min or to desired crispness. Flip halfway through.

6. Top with whatever you’d like and bake until cheese or toppings are cooked.

Enjoy!

Spaghetti Squash Pizza

Made a macro friendly pizza last night using spaghetti squash as a crust. Below are the macros without toppings.

Yields: 10 inch “flatbread”
Calories: 101
Carbs: 20g
Fat: 1g
Protein: 6g

Ingredients:
2 cups spaghetti squash
1 egg white
Basil
Salt
Pepper

Cooking Instructions:
1. Preheat oven to 400 degrees.

2. Cut spaghetti squash in half, remove seeds, and place face down on a baking pan. Bake for 45-60 min.

3. When soft, carve out squash and squeeze out as much liquid as you can. The less liquid, the more crispy.

4. Mix squash, egg, basil, salt, and pepper in a bowl.

5. Mold mixture on wax or parchment paper into pizza shape, then bake for 20 min or to desired crispness. Flip halfway through.

6. Top with whatever you’d like and bake until cheese or toppings are cooked.

Enjoy!

Comp Prep Log: The things you learn

If you love doing something enough, you’d enjoy every minute of it.

When I did my last prep, I was so obsessed with trying to get my macros right and eating clean that my old bulimic tendencies came back whenever I’d cheat. It’s the worst feeling to not be in control of your body. This time, I don’t plan on letting that happen at all.

Don’t let food become the center of your life, y’all. Just simply eat according to your goals and listen to your body. I don’t meticulously weigh things anymore because I’ve gotten used to counting macros that I can estimate that it’ll fit. Has doing that hindered my progress? No. Not at all. Why? Because dieting shouldn’t be something you should stress over. Remember that you have a life and remember that you may mess up from time to time. Your weight loss journey should be something you enjoy because if you don’t, then how else would you have the motivation to achieve your goals?

Lastly, take rest days when needed. Your body will thank you for it.

Check In

Thought I’d do a check in for ya’ll. I’m going to stop showing my weight and rather start showing a picture of my current progress. The last time I looked like this, I was 115lbs. I’m currently 121lbs, so I’m not counting on the number on the scale right now. Throughout the whole time I was sick last week, my nutrition was not the best. Some days I’d eat only carbs and other days I wouldn’t eat anything at all. Looking about the same as last check in, but the scale says otherwise. One thing I hate? Upper back fat. If only we can spot reduce fat. That would be the dream!

Workout of the Day

I hate renegade rows, but it’s an interesting way to incorporate abs because you are engaging your core to keep yourself stabilized. Also, you may notice that I love doing 21’s on bicep days. It keeps continuous tension on the muscle and it challenges your strength/endurance.

5x15 Deadlift
4x15 Weighted Back Extension
4x12 Renegade Rows
4x12 Wide Grip Lat Pull Downs
4x12 Seated cable Rows

3x21 21’s
3x12 Dumbbell Curl
3x10 Reverse Grip Barbell Curl


Comp Prep Log: Meal Prepping and IIFYM

Sorry for the delay in posts lately, yall! I’ve been recovering from being sick and I’m finally back at it. When I went in on Friday, I felt fine until the next day when it came back with a vengeance. Wrong move on my part to train again before I was ready.

Last night, I thought I’d do some meal prepping. I haven’t done it in a while because I wanted a little more variety throughout the week. Well guess what yall? I just realized that I can just cook it now and flavor it later to have that variety. Yes! I’m just realizing this! I’m a goof -_- 

Chicken for days!!! That’s only part of it because I forgot to take a picture last night and realized I should probably take one before I finish the whole thing haha

Although I follow IIFYM, I still try to eat healthy throughout the day because I’d rather be able to eat more food because most of it was nutrient dense, than eat less because I filled my macros with a bunch of crap.

Here’s how to do IIFYM without binging (my way):

Put the “bad” food first before you start logging for the day, then work around it. At night, I usually have my sweet cravings, so I “treat myself” for doing well with that bad food. It makes me think I’m having a cheat meal every day, but not really because I know I’m hitting my macros consistently. Mwahahaha nutrition loop hole! Take that broscience! 

So before I end this log, I wanted to say something that served as an extra motivation to go back strong at the gym. 

I went in to work out last night and someone came up to me and said “I’ve been watching you throughout the year and you’ve been making consistent gains. Good job! You’re doing better than a lot of guys here.” 

That can be taken as creepy, but you see yourself every day that you sometimes don’t know how well you’re doing and if you’re making any progress at all even if you’re measuring the girth of your muscles daily. To be told that I’ve improved throughout the year is the biggest compliment and a huge motivation to me. Keep working hard, yall! 


Instagram - Ellie_Buns

It’s that time of the week:  Flex Friday. Feeling a little better, so thought I’d get a workout in. That rest was well needed!

Instagram - Ellie_Buns

It’s that time of the week: Flex Friday. Feeling a little better, so thought I’d get a workout in. That rest was well needed!

BE PROUD OF WHO YOU ARE | Dana Linn Bailey

We all go through problems with our body image. It doesn’t help that we get scrutinized, then judged, by people for even the slightest of changes. This is a beautiful message from danalinnbailey telling people to love themselves the way they are.

(Source: youtube.com)