My Trophy Life

Fitness | Nutrition | Lifestyle

Are Worried About Getting Enough Protein?

Posted by on May 2, 2014

Are Worried About Getting Enough Protein?

How much protein do I even need? On average, women should aim for 46 grams and 56 grams for men. Vegetarians get plenty of protein! Check out these plant based high protein sources. raw broccoli (2 cups = 6 grams) raw spinach (3 cups = 2 grams) chia seeds (1 tbsp = 3 grams) unsweetened raw almond butter (2 tbsp = 8 grams) unsweetened peanut butter (2 tbsp = 10 grams) unsweetened almond milk (1 cup = 1 gram) Bakery On Main unsweetened instant oatmeal (1 packet = 8 grams) steel cut oatmeal (1 cup cooked = 6 grams) Gluten Free Whole Grain Bread (Udi’s – 2 slices = 4 grams) Homemade hummus = (¼ cup = 9 grams) organic tempeh (4 oz = 20 grams) quinoa (1 cup cooked = 8 grams) vegan protein powder (3tbsp = 11 grams) lentils (1 cup cooked = 18 grams) hemp seeds (2 tbsp = 5 grams) beans -pinto, black, garbanzo (½ cup cooked = 7 grams) organic brown rice (1 cup cooked = 5 grams) Example menu for getting enough protein while eating vegan. Breakfast: Bakery On Main Oatmeal (8). Lunch: Spinach lentil soup (11) Snack: Vanilla Cinnamon Hemp Protein Smoothie (16) Dinner: Sauteed onions and broccoli with aromatic quinoa (11).  Total 46 grams. Here are the stats on some of your pescatarian options eggs (1 large egg = 6 grams) egg white (1 large white = 4 grams) canned light skipjack tuna (5 oz can drained, oil or water packed = 26 grams) canned albacore tuna (5 oz can drained, oil or water packed = 26 grams) wild caught canned salmon (half of a 7.5 oz can drained, water packed = 23 grams) wild caught salmon fillets (4 oz serving = 23 grams) wild caught domestic shrimp (6 oz serving, about 9 large shrimp = 36 grams) Example menu for getting enough protein while eating pescatarian. Breakfast: 2 Eggs and Udi’s gluten free toast (16). Lunch: Broccoli and brown rice stir fry (8). Snack: Hummus and baby carrots (9) Dinner: Spinach and tuna salad with lemon herb dressing (18). Total 51...

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Unleashed

Posted by on Apr 28, 2014

Unleashed

When you know what you believe in, what you stand for, and who you are at your core what other people think of you will matter less. Other people’s opinions about you and what you do will hold less weight. You won’t be constantly seeking outside approval because you just won’t need it. The purpose of this challenge is to take you from the state of “IDK” to “This is me.” Stand for something. Believe in something. Who cares if you get it wrong…you can always change your mind! That’s the beautiful thing about being an independent thinker.   Just For Fun Let’s get warmed up with some light and breezy questions suitable for your online dating profile. Name 3 guilty pleasures. What are your top 2 favorite television shows? What are your top 5 favorite movies? What is your favorite love story? Who is your biggest celebrity crush? Action, romance, or comedy? What are your top 3 favorite books? What was the last book you read for pleasure? What was the last book you read for the purpose of learning? What is the most embarrassing thing that has ever happened to you? Name three people that make you laugh (whether you know them or not). What position do you sleep in? Are you a cat or dog (or plant) person? Are you a baby person? Do you like musicals? Operas? Ballets? Which are your favorites? Would you rather spend most evenings out socializing or being cozy in your home? City or country? How many states have you visited? Ocean or mountain? Hiking or sunbathing? What was the craziest thing you did on college Spring Break? Have you traveled out of the country? Where? What’s your next trip? Are you religious? Spiritual? What do you believe in? If you don’t have children, do you want them? If you have them, do you want more? If you’re not married, do you want to be? How important is that to you? Are you a girls girl or a guys girl? Wine, liquor, or beer? Did you ever cheat in school? What about skipping school? What was the worst job you ever had and why? Facebook, Instagram, Twitter or Pinterest – you can only have one. Chocolate, vanilla, or strawberry? Favorite color to wear? Favorite band or musician? What was the last concert you attended? What’s your theme song? Don’t have one?...

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The Perfect Day {Visualization}

Posted by on Apr 15, 2014

The Perfect Day {Visualization}

Assignment: The Perfect Day When I first started this assignment I started writing about my real life. The way I live today. I was imaging the apartment that I live in, the clothes that I have, the kitchen that I use, and the car that I drive. I was describing a pretty great day. But then it hit me. This is about imagining my dream life. This is about being able to see myself living that life. The life I’m manifesting everyday by being aware, grateful, and daring. The life I’m creating by taking risks, betting on myself, and staying focused on my goals. That’s the life you’re describing in this assignment. It’s time to use your imagination. Picture every detail in your mind. Allow yourself to dream big. Leave judgement and doubt aside. What do you do? Where do you go? Who do you see? What do you eat? What do you smell? Where are you? How do you feel? Are you outside? When I allowed my mind to expand to the infinite possibilities of what my perfect day could entail I came up with the most amazing story. OMG, you all would love to come visit me on my perfect day. It wasn’t even that outrageous. It was just….my version of perfect. I imagined myself in my new car, wearing my new clothes, pulling up to my modern home with clean lines and flower gardens. I pictured myself walking into my open concept home with a gourmet kitchen and a glass wall that opens to the outdoor patio. All my closest friends and family are there, hanging by the pool, playing with the kids, helping me prep for the BBQ. We laugh, drink, and indulge in a few of my favorite guilty pleasures…… 😉 Now it’s your turn. Don’t hold back. Don’t be shy. Don’t miss a second. Describe your perfect day in exhausting detail. Once you’re done read it over and over again. I want you to be able to recall this perfect day anytime you need a ray of sunshine or that extra boast of motivation to get you through your day. Your perfect day is your happy place. Know it well. I awake gently, without an alarm, soft warm yellow light peeks through the curtains. A fresh welcoming breeze, the scent of jasmine, and the sound of waves crashing in the distance……and so begins...

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You…..Upgraded! {Assignment}

Posted by on Apr 8, 2014

You…..Upgraded! {Assignment}

A Trophy Life is achieved by pushing your potential, upping your standards, getting out of your comfort zone and reaching for the stars. You must strive for more than average and go beyond ordinary. You won’t find your Trophy Life by taking the easy road. If you want to turn your life into a life that makes you ridiculously proud, you’re going to have to be extraordinary. You need to dream big, dig deep, set goals, and overcome challenges. Each month I’ll propose a challenge, each challenge is an opportunity to practice being successful. Success in these challenges will translate to more success in other areas of your life…..not to mention more confidence, a sexier body, and a totally trophy worthy life. Week 2 of this month’s challenge…Project Me. Continue to journal everyday, even if it’s just a few lines. Think of it as your written record for the day’s events. You don’t always have to write about what you’re feeling. You can simply journal about what you did, who you saw, even what you ate. It may not seem memorable at the time, but in reality it’s the little stuff that makes up the story of your life. Be grateful. Assignment: I want The “I want” assignment is all about becoming ridiculously clear about what you want to create in your life. It’s too easy to get caught up thinking about what you don’t want to happen. “I don’t want this dead end job.” “I don’t want this fat belly.” The problem with this kind of thinking is that you’re actually giving energy to the very things you don’t want. You are unknowingly attracting these things into your life. WTH? It takes a bit of practice and mindfulness to change these thoughts into “I Want” statements. I want statements are like affirmations – always positive and never stating what you don’t want. They are also very specific. Here are my I want statements for my career: I want a career in wellness that allows me to work part-time from my home office or laptop while making full-time income and having control and flexibility with my hours and clients. I want a career based around nutrition, fitness, healthy lifestyle choices, humor, writing, videos, Pinterest, social media, speaking to groups, working with women and children. I want a career that enables me to positively impact the lives of hundreds of...

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Spring Challenge {Who They Hell Are YOU?}

Posted by on Mar 31, 2014

Spring Challenge {Who They Hell Are YOU?}

An Adventure In Authenticity 30 days to unleash the real you. Truth be told, I’m a delicate little flower whose emotions are easily influenced by the sun and the seasons. Summer has an undeniable energy that makes me feel young and unstoppable. Fall feels like transition, wisdom, and confidence. I don’t think I’ll ever shake the habit of stocking up on school supplies in September. When winter comes I cease to grow and change but rather pause to reflect on the preceding months. I hunker down – frozen in time – waiting for the thaw. And then it comes. The sweet sweet springing forward of the clocks and the extra hours of daylight. Spring has arrived! The season of rebirth and renewal. Oh thank God! The days get longer and my smile gets bigger. My mood magically improves and my energy triples. Everything seems to come alive. Birds are singing, flowers are blooming, skin is showing, and spring fever slaps us in the face. I say embrace the intoxicating charms of the season and jump feet first into a Spring Fling of epic proportions. Look no further then your bathroom mirror for your partner. That pretty face staring back at you needs a little one-on-one time. Because despite what GOT keeps telling us….SUMMER IS COMING. And once summer hits – it’s game on. There is no such thing as me time in the summer. The Trophy Life Challenge for April is to get to know (and be cool with) the real you. The real you is not the you that you think you need to be to get a job, a boyfriend, or an acquaintance. The real you is the you that will pursue your highest purpose, true talent and passion, attract a lifelong partner, and find your soul mate. By the end of this month your confidence is going to be on fire (just in time for summer). You’re going to be flying your freak flag with pride and it won’t matter what anyone else thinks because you LOVE who you are. You’ll be vibrating on a much higher frequency.  You will attract positive people and things to your life because you have self-respect and are expressing the most authentic version of yourself. That may read like a bunch of hippie self love bullshit but that’s because it is! But hippie self love sounds a whole helluva lot...

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12 Secrets To Kick Ass in 2014 (part 1)

Posted by on Jan 6, 2014

12 Secrets To Kick Ass in 2014 (part 1)

12 Secrets To Kick Ass At Life First, the touchy feely stuff.  Gratitude, Forgiveness, Manifesting, and Affirmations. These are the things that a realist or cynic may have a hard time placing value in. But here’s the way I look at, why not believe in this stuff? The happiest most successful people in the world are utilizing these techniques to create their trophy worthy lives so why shouldn’t you. These are the ‘behind the scenes’ stuff that really make your personal story rock. Stop the negative sound tracks that are playing in the background and replace them with super positive empowering thought patterns. 1. Be Grateful Especially when you’re ready to make big changes in your life, expressing gratitude to the Universe for the things you have has a way of making you feel more optimistic, energized, and happy. This will in turn keep you motivated, focused, and open to bringing changes into your life. Read more…. 2. Forgive Forgive yourself, forgive your past, forgive your parents, your husband (partner), your sisters, your brothers, your friends, and your kids. Forgive anyone that disappointed you. Forgive yourself for mistakes you’ve made. Make peace. Harboring resentment can send your thoughts into a never ending loop of anger and frustration. Read more… 3. Manifest If you believe in the notion of manifesting, you believe in your own ability to create the life of your dreams. Manifesting uses the laws of attraction to bring into being (or make real for you) whatever you believe and desire. Sounds pretty great, right? But here’s the catch, you have to really BELIEVE that you deserve these things and that these things can happen to you. For example, if you’re trying to manifest a new career that lets you work from home part time while earning full time income but the soundtrack in your mind is saying, “That can’t really happen to you.” Guess what?…It won’t. Read more… 4. Affirm Affirmations are powerful positive statements about the future you that are stated in the present tense. They declare who you are, what kind of life you live, the body you have, the relationships you’re in, your dream career, etc.  They do not state what you don’t want! This is a big no, no. Your brain and the Universe don’t hear the difference between “I want” and “I don’t want”. You gotta keep it positive. Read more… Coming up...

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