Breathe success.

24 Apr

Most likely you have seen this floating about the interwebs, but I couldn’t pass up putting it on my blog.

Success: How bad do you want it?

An excerpt from the top comment describes what I felt when I watched it: “When you understand the hunger, you can’t get through this without crying. And if that’s just me, I’m fine with that. But if you watch this and don’t feel something powerful inside, if you don’t feel the God-given potential you were born with rising in the back of your throat, then you’re already in the middle of what you’ll be doing for the rest of your life.”

That God-given potential rising in the back of your throat. Wow. That’s what it is. Even as I think about it, the sensation returns.

I immediately applied this to my singing. It is my #1. So what am I doing every single day to improve that? What am I doing every single day to get myself closer to achieving a career in music? What am I doing every single day to live in my destiny?

Then, of course, fitness is a very close second. I was reflecting on this earlier today- I may think I know what I am doing… but obviously what I know and my actions are not producing the changes I want to see. I have been thinking for a while about having a trainer/nutritionist, but the excuse of it being fiscally possible was always my excuse. It shouldn’t be. If I want something bad enough, I will make it happen no matter what. As long as I can find an unbiased third party to take a look at what I am doing, and what I want to achieve, and who is very honest I think it would be extremely helpful. Jury is still out.

I was struck when I went to watch the video of the whole speech (Full speech here) and he mentioned cell phones. o.o I have gotten in the habit of using my cell phone in bed, looking at Facebook, YouTube, email, and I am loosing sleep for what? If I am loosing sleep it should be contributing to my success! New Goal for the board: no cell phone in bed. Oo. Sacrifice.

I have to say, this is the kick in the butt I needed. Stop whining, stop wondering. “You’ll never plow a field by turning it over in your mind.” (Irish proverb)

All this being said, I do have a tendency to go really hard after something, and burn out at about 2 months. So I know I need balance. This is just a nice little fire ^.~

PS- Dress rehearsal was grand! A little too grand…I was getting quite nervous by it going so well until a screwed up, and I felt better.  But alas, it was not enough. I has many more flubs on opening night, but overall it went quite well. I sang great, which was awesome! Also, we had more audience than anticipated, which was a pleasant surprise! I don’t have my hopes high for tonight, though :/ Ah, well. I shall have fun! Honestly, it is such a fun show, and I love hanging out with everyone, and my on-stage twin ^^ I should have pictures for you next post!

Where do you find motivation? Are you good at long distance goals or better at shorter ones? Have you had to enlist outside help?

Aside

Qwykie – Green Bee Smoothie

19 Apr

So this shake I made was pretty spectacular. Like the forth of July in my mouth.

I has just enough time to whip together a smoothie before my jettison into Theatre Space and this is what I threw together!

  • 1 medium frozen banana
  • 1 Cup frozen spinach
  • 1/2 Cup pumpkin
  • 1 scoop vanilla whey
  • 1 tbsp raw honey
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This is serious bzzzzzzzness

Just add water to your desired consistancy ^_^

(I was going to add chia, but I forgot!)

This is the first time I made a spoonable smoothie and it was sooo thick and creamy and NOMS And it was supra filling. Definitely 1.5 meals. Great for long rehearsals :D!

My dress rehearsal could not have been more perfect. More on that later ^.~


Do you like to drink your smoothies, or eat ’em with a spoon?

Take a chill pill

18 Apr

Lemme tell ya, my life has been crazy!

Work has been getting busier and busier. Makes for hectic mornings! What are all these people coming to New York for, anyway?? ^.~

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I have been at rehearsals and techs nightly for a week now… which means no working out, and no sleep. Also, no time to take for a real grocery store run, or time to prepare meals ahead of time. AND a friend of mine is traveling just to see my show, and my room looks like… like I have been in 3 shows for the past several months. Which is akin to a natural disaster.

However, I share these things because I am proud of how I have not stressed myself out. I get really anxious when I don’t have the food I need or the time to prepare it, and when I don’t have time to work out. But it is not the end of the world.

Sure I had fitness goals, but I failed to note my other activities going on at the time. So? Make new ones. I can always change. I am blessed to have a grocery store across the street from me, so I can take 2 minutes to pick up cottage cheese and baby carrots (which have been my meal staples.)

The only thing that is really taking a toll on me is the lack of sleep for this extended period of time. Kelsey can do 5 hours for a few nights, but not a few weeks. Oy!

But, it CAN be done!! Always remember:

POWER NOMS!

15 Apr


Winning-Board Update:
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I’m finding it much more helpful than a “to-do list” for a day or week. Typically I would make a list (as per usual) of things I need to get accomplished and try to check them off. This has failed in the goals and achievements area. I don’t know why, but it is so. Perhaps I get overwhelmed? Pressure? Well this way I am writing, recording, and therefore venerating my accomplishments rather than seeing a list of uncompleted tasks. Much better! It feels like less of a burden. My goals are at the forefront of my mind, because I am thinking how I want to go home and write down my accomplishment 🙂 Yay! (I would just like to say BAM! Look at that clean eating! I was so proud of that, because snacks and food offers and traps are rampant in my workplace. I was so proud I turned it all down!! Muah-hahaha!)

Looking at all of POWERCAKE’s powercake recipes, this one looks amazing, and I decided to try it for my first powercake!

I give you the PB & J Chocolate Powercake (she has many substitutions, so check them out!)

  • 2 TB of Flax
  • 1/3 Cup Oats
  •  1/4 Cup Pumpkin Puree
  • 2 TB Dark Cocoa Powder
  • 5 Egg Whites
  • 1/4 cup of Almond Milk
  • 2 generous dashes of Xylitol (I am guessing 2-3 tsps)
  • Vanilla extract, cinnamon

Bake at 350F for 30-35 minutes

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nekkid!

Now for the PB! This one I just fumbled with until I got the right consistency…

  • 2 TB Peanut Butter
  • 2-3 Tsp Xylitol
  • 1 even scoop Cansein Protein Powder
  • 3/4 C water

The water I added gradually until I got the consistency I wanted. Don’t add it all at once! I whipped it up with a hand mixer!

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Add Peanut Butter Casein Fluff

Now the Jam 🙂

  • 1 cup frozen berries (I used Trader Joe’s mixed berries)
  • 1/4 cup water

Microwave berries and water for 2 minutes

  • Add 2 TB CHia seeds & Xylitol to taste

Let it cool in fridge! Those berries be HOT!

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MMM some of that awesome Chia Jam!

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This was so unbelievably filling! I had half for breakfast and the rest throughout my rehearsal.

If you follow me on Instagram (loverly_kp) you might have seen some of the foodie pics already, but I am also taking pictures of rehearsals for may show! (At an all-day rehearsal, what else are you gonna do??)

Another all day rehearsal today! Oh man. I have come to terms that I won’t be able to stick to LiveFit’s meal plan right now. I will still be eating clean and healthy, but I don’t have the time to get groceries, and prepare it all right now. I have to do taxes!!

Did you see Blue Like Jazz this weekend?? I would highly recommend this movie if you are looking for something to do this Sunday ^^

Goals and one seriously cute hedgehog

11 Apr

The Healthy Diva‘s post about goals perfectly coincided with my new goal-achievement strategy: Behold the magic board of WINNING!

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Look at that smexy organization. to be completely honest, I haven’t devised the perfect reward yet. Obviously, food rewards are not the best to consider, given my weight loss goals. I also have a problem with “purchasing” rewards. They may actually make me feel guilty for spending when I should be saving… Suggestions?? Please?

Happy Easter! I celebrated by finally LIFTING AGAIN! Lemme tell you, it felt so good. Even though it was Easter there were still some people, but everything was free when I needed it 🙂  Monday was legs, and I am still trying to stay positive about single leg squats….mrr. Yesterday was back and arms, ending in sprints. I am much more comfortable working my upper body!

Today is the official move out day for the married couple that have been my flatmates, so last night I had to say my final goodbyes. Augh! You know those can be messy, haha! We couldn’t stop hugging! We won’t be able to anymore! It was one of those situations where I didn’t know what I had until it was about to be taken away from me.  However, they are starting a wonderful to chapter in their lives, and I, of course, wish them the very very very best!

I just realized there are only 10 Days until my show opens! OMG. It has totally crept up on me since the rehearsal period has been so long. I need more time for character development! I need more time for EXACT PRECISION with my twin! Time to focus. Time to serious-up.

PS- Instagram on Droid. I has it. loverly_kp to see what’s up! ^_^

PPS- I think the goal-board should have an added “post twice a week” 😛

LAZARUS, COME FORTH!! – Pains and gains

3 Apr

Seriously, this image is burned into my brain >_<

 Carman? Anybody? Anybody??

In short, I AM BACK FROM THE DEAD.

Sorry, I’ve just been crazy busy. As I mentioned before, I was in 3 shows at once. Now I am down to 1, but there have been many happenings…

So I had very little time to go to the gym, but I also wasn’t going because of pain. I have had a lot of tightness deep in my right  hip (middle of my glute) up to my lower back, and this is something that happens occasionally, especially when I stop working out all of a sudden. I usually just have to tough it out, but it wasn’t getting better. I got a massage, which made it worse, then it got a little better, then when I finally had no pain on my right, the problem appeared on my left! (It is always one side or the other, not both, thank God.)

Unfortunately, it got so bad last week that at 2 AM it seized up so badly and was sooooo paralytically painful I went to the ER. Sadly, they only gave me one pill, so in the morning I was back in pain (it took me an hour to inch out of my bed and hobble down the mile to the bathroom using a folding chair as a walker) but I was able to move more as the day went by and my sister helped me to a clinic to get a prescription for muscle relaxers. I am still wary of it, so I haven’t done any running or leg exercises. This afternoon I shall atempt intervals! *fingers crossed*

My other interesting incident occured on Friday. I was super excited to finally be performing a leading role I am perfect for, and to show off the progress I have made vocally. So, all through work I am fine, and I go to my alma mater to warm up my voice. The middle range seemed fuzzy, but I was taking it easy. Top notes? Fine.

I go to the theatre, and suddenly it is all not fine. Somehow, in that 45min it took me to travel I had lost my voice. Like, NOTHING coming out. It was pretty disappointing. Everyone was super sweet and supportive, though. An announcement was made to inform the audience of my condition, but most of the audience were my firends anyway. I squeaked through my first 3 numbers, but knew I couldn’t do any more. The director told me he wanted me to finish the show rather than having the other girl go on, so I was on stage acting, and the other girl was singing for me. I ended up having a blast! Of course initially I was frustrated, but there was nothing I could do to magically make my voice come back. I had a great time just acting the role. By not having my attention divided on singing (technique, tone, breath) I was able to act very specifically, and turned out to be a very rewarding experience. ^__^ Crazy, huh?

Like I said, my time has been taken up with shows, but to be honest I also haven’t been posting because I haven’t been working out. I guess I just feel shy about it. Or that if I did post Holden Caulfield would stick a fat finger in my face and declaim “PHONEY!” But thusfar, no hunting caps have made an appearence, so I think I’m in the clear.

Whew! So wordy! Luckily, I have still been snapping photos of noms >_>  Comin’ at cha on the morrow!

Qwykie – FlufferNanner

18 Mar

Last night I decided to make a casein shake. I anticipated the texture would be quite creamy, and I was looking forward to it! I did the usual ice and powder, but I added water with a tiny dash of milk instead of milk only. It’s blending and doing it’s thing, and I quickly checked on some of my cooking, and when I came back I noticed it had started to fluff! Awesome! 😀 It is like marshmallow fluff, but protein-style!

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Can you even tell? But it is light, airy, awesome sauce

Since seeing recipes for protein fluff on ProteinPow.com (some of which look positively sinful!) I always wanted to try it, but I didn’t recall seeing this brand of casien on the “fluffable” list but it’s there now! I used Optimum Nutrition 100% Casein.

It stayed fluffed longer than I expected, thinking that the ice and banana would make it heavier, but I loved it!

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I tried dolloping it on my freshly baked carrot protein bars, a little too freshly baked, as the fluff melted straight away! Oops 😛 Still tasted good!

I will definitely be trying some other tasty fluff recipes, so I can dollop it on a cup of fruit, protein bars, pancakes… YUM! It’s just a fun way to get your protein ^^

Back in the gym, and a creamy snack

14 Mar

Oo lawdy, it had been a while since being in the gym 😦 Like, a week. Which is a long time. No wonder I’m getting crampy… Anyway! Today was legs, and all super-sets. Unfortunately, my gym isn’t really set up to accommodate that, but as ever I did the best I could. I admit, I cut it a bit short because of lack of energy and focus. My last post I mentioned how I got up at 4:20, but did not mention that I got to sleep around 11:30-12. Yeeah… I was very pleased when I was checking my form on single leg squats (kill me), and I saw some definition in my leg. What?! With my astronomical body fat percentage, I will be happy with any little line! Let’s make more, eh?

Enough jabber. On with the show (and tell!)

One day, I did a lot of cooking. (I don’t even remember what day o.O Sunday? I think it was Sunday… my life is a blur) I got all of these gorgeous groceries and made a bunch of yummy shiny things. Here are some of them!

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Orange Roughy broiled with orange juice and slices, peas and cauliflower!

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Multigrain oats with almond milk, vanilla whey, a dash of cinnamon...

step 2

+ very nearly empty Chocolate Soy Nut Butter jar...

voila! :)

= OMNOMNOMNOMNOM

There was just the very slightest breath of chocolate in my oats and it was heavenly

I <3 asparagus

Talapia (with some chili powder), asparagus, and lemons steamed in a foil pouch in the oven! Brown Jasmine rice with chia seeds on the side.

I work out at night, and because of my acid reflux I cant eat too close to bedtime, so I think casein protein is the best way to go post-workout. Since using it, I have definitely felt more sated and not like a RAVENOUS MONSTER in the morning. However, there is a downside. I hate it. That is, I hate the consistency. As a shake it is nigh unmixable. It just gets all gloopy and gloppy, and blech. I was choking it down. So! I have been trying to see what I can do with Casein protein, and thanks to Anna at ProteinPow.com (who also has a bunch of baking recipes for casein), I have found a quite viable option: Pudding!

still trying...

yeah, I know it looks awkward. This has sliced frozen bananas. The color is cookies and cream

Just take whatever amount of casein you want and mix in nearly boiling water to a pudding consistency. Then stick it in the fridge or freezer for a quick cool down. Now, I haven’t quite gotten a perfectly smooth consistency yet (not really sure how she does it. Hand mixer??) but it is leagues above the shakes in pleasure of consumption. I have been adding frozen fruit (like bananas), sometimes some sweetener and vanilla flavoring. My fave has been adding vanilla and finely shredded coconut! MM!

What is your fave healthy nighttime snack?

Qwykie – Sweaty Morning

14 Mar

I am proud. To be honest, I straight up refused to work out yesterday. For absolutely no reason. I just sat on the couch. So what do I do? Well, to start the day tight I got up at…wait for it… 4:20am! YEEUH! I just needed something fast to get my heart rate up, so I did 15 minutes of intervals on the treadmill: incline 1, 1min 5.5mph and 30sec 8mph. I didn’t even really start getting winded until the last 2 intervals. I probably could of had a baseline of 6  or 6.5, but I’m feeling petty good!

I will post again with pictures! After my awesome leg workout this afternoon I shall not shirk!!

Supermassive photo post!

9 Mar

The last two days have been so very shiny!
My breakfast… don’t laugh…

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Oats with cinnamon, Apple sauce, and rice whip cream. Oh yes. I thought, what the heck. It was nice and creamy ^^
Lunch? Bam!

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Ginger and clove turkey patties with more quinoa and wilted spinach and kale.
I was so excited all day because I wad going to the screening of Blue Like Jazz!!
In line, everyone received a gratis Twizzler from the director.

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Yes, Steven Taylor was handing these out to each person. So adorable.

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That is Steven on the left, and the author Donald Miller on the right. Me, as red faced chick 😛

I was filling out the survey at the end, and thank goodness my friend caught my attention, otherwise I would have missed my name in the credits! Blue Like Jazz is such a fabulous book, and they did a wonderful job with the film.

http://youtu.be/GOglQgyxYkI

I was extremely curious how they could turn Blue Like Jazz into a movie. The book is an internal monologue of the author, asking questions about God, and his interaction with the world around him, and organizing his observations into coherent realizations. I love this book so much , as does everyone I have ever met who has read it. Don’s style of writing is just perfect. I wish I would write like him. His words come off the page so easily, and you become his best friend. It was like he is writing from my own thoughts. I was so pleased with the film, because it kept the honesty of the book. The movie didn’t turn into a “christian conversion” movie. It wasn’t defensive of any belief. It was depicting a young adult’s journey of individuality, and it was beautiful. The entire movie I felt like hugging the screen. Like, a big ol’ bear hug. Full body hug. Can cradle it to my bosom. A lot of if was filmed in Portland, Oregon, so of course it was beautiful, and made me want to make love to the screen! **For the record, in the Q&A Don said that Reed Collage (where the movie takes place) is worse than what is depicted. Ha! Keep that in mind.** I took a friend of mine, who said that the overwhelming support really struck him. See, about 4 years ago, a major investor backed out of the project, which basically meant that the movie was not going to be made. To make a long story short, the project was handed over to the public. and in 30 days 4,495 people raised $345,995 to put the movie into production! WHAT?!

Read more detail about the production and the movie itself at www.BlueLikeJazzTheMovie.com

Blue Like Jazz opens April 13, and I am plugging this because I really believe in this project and its positive message.
This morning I skipped work. OHyes. Massive shopping trip to Trader Joe’s!! Many fresh things, and I feel much better with my refrigerator and pantry shelves stocked. I feel more secure knowing I have a plethora of good things to choose from.

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remote not ingested

I am convinced Trader Joe’s has direct shipment from heaven itself. This chicken quesadilla was BANGIN’! Just defrost, and made crispy in a pan with some coconut oil. On a bed of spinach? Muuuuaaahh~
Among my mountain of healthy food, I picked these up:

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I knew it was a bad idea. But they were so good! Note the past tense. Yup. They are all gone.
The rest if the afternoon was spent in the kitchen! WIN! (Similar to reading, I have recently discovered how much baking brings me joy!)

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Turkey Meatloaf Muffins

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All wrapped up and ready for snacks!
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On top is a variant of the Chocolate protein bars I have been wanting to do for a very long time: Chocolate Almond Coconut. I added almond extract (I love almond flavoring) and sliced almonds to the batter, and dusted finely shaved coconut on top!
Another fav. of mine is the Cinnamon Swirl protein bread. Mmmm. That one I am going to take to work, as my co workers keep hearing about the things I make but never get to try them! Also, made especially for giving away…
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Funfetti Chocolate Chip Cookies! Nothing healthy about these folks! Those are going to work as well 😛

Tonight was my last performance of Trial By Jury, which wad held at The New York Bar Association. Appropriate, no? Then right after that performance I went to catch another rehearsal! Whew.

These past two says have just been so wonderful, and I have been so happy. It is a very nice to feel this shiny.

Sleep now! More rehearsals tomorrow! Start your weekend right!