One of my Figure idols who has inspired me to take up this lifestyle is the great Pauline Nordin. Beautiful, intelligent, really really sweet and not to mention super strong =0)

I really enjoyed this little piece she wrote and I hope you do as well.

(taken from Pauline Nordin's website)
Pauline Nordin's approach

"Little do I care about what is scientifically proven to be the best way to work out, to eat, to sleep, to feel, to be. When I meet up at the beach with the rising sun as my only companion I make myself run, run and run until my heart tells me to slow down. Then I ask my heart 'would you stop if the one you love was dying and you had to run for his life?' I then keep on running, my lungs feel like exploding, I'm on a high.

Every day I go to the gym I'm there to outperform myself. I cannot let myself have doubts. What I ask from my body my body gives back. It doesn't know the word no because I don't recognize the word no when I'm training.
There are no too heavy weights, I just need to keep on trying to lift them. I put my fear aside and get into machine-mode. It's just weights, they won't kill me, they are easy if I want them to be. My muscles and joints cannot see them, they are all blind, so I promise them they can take the load because there is no other way.



Every time I give myself an ultimatum: If I really want to succeed I must lift it, perform the reps I have set up for myself to complete. No way I will give in, I don't like failure. I'm here to win.

I do one-reps or two-reps because I love to lift loaded barbells and heavy dumbbells. I don't care the science says you don't build the most muscle mass that way. I do what I love. I don't need a set schedule, a perfect plan or to count sets. I don't need to feel the burn or isolate any muscle group. Even though I knew it would lead to a better physique I wouldn't change my approach since I have a passion for what I do and how I do it.

I do deadlifts because they mean power to me. I don't listen to those who believe it makes your waist thick. That's bullshit to me. When I squat I get veins popping out of my forehead and I know I'm not beautiful at that time. Could I care less? I'm not there to be beautiful. To me, if I did think about how I look when working out, it would mean I worked out like a sizzy. I'm only concerned with beating my personal best and to show the weights they don't scare me.

I don't follow any diet approaches, I have my own. I never do low-carb or high-fat or no-fat or whatever. I do what I believe in. I don't believe in six meals a day, I believe in starving at some time of the day and enjoy big eats at other times of the day. I will keep on eating extremely large servings of vegetables, take too many different protein blends, amino acids, fish oil capsules, minerals and vitamins that I believe in.
I see myself as a warrior, a fighter. I do what I have to do, what I want to do. I love the need to be disciplined. I love being in charge of my feelings instead of letting them be in charge of me.

I follow my heart, it knows in what direction I must go. I have no plan, only my drive. That and only that is what keeps me going. Pauline

Text by: Pauline Nordin 2006. "

Labels: Motivation

Here'a a recipe you make into a bar or small cookies by simply modifying the amount of water you use for the batter. Not only are these high-protein, nutrient-rich, cookies easy to make, but you can eat the whole batch for under 400 calories. In fact, thanks to the nutrient profile of Biotest Metabolic Drive Protein and The Udos' Whole Food powder, maybe you SHOULD eat the whole batch—for 400 calories, you'll receive some great nutritional benefits such as: 100% Vitamins A, C, E, 200% B-12, B-6, 47% Calcium, 18% Iron, not to mention the essential fats, 8 g of fiber,
49 g of protein, and 30 g blend of low gylcemic, complex, high fiber carbohyrdrates.

Ingredients:
3 Tbsp Udo's Wholesome Fast Food Powder
2 scoops Biotest Metabolic Drive (Chocolate or vanilla)
5 Tbsp oatmeal flour/oatflour **
1 egg white
~4-6 Tbsp water
1/2 tsp vanilla (optional)
3 packets Splenda (optional)

Directions: Preheat over to 350. Mix all ingredients together in small bowl. Prepare as bars or cookies and bake as directed.

FOR BARS: Use ~6 Tbsp water for the batter. The batter should look like a thick, somewhat stick paste very similar to brownie dough. Spread the dough onto a cookie sheet or baking pan coated with nonstick spray. You can use ANY size pan you have because the batter will maintain it's shape (just like you). Spread the batter it about 1/2 inch thick. Bake 8-10 minutes. Cut into bars immediately and eat or refrigerate.

FOR COOKIES: use less water (~4-5 Tbsp). The cookie dough will be thick but still sticky. Drop dough by portion size desired onto a cookie sheet sprayed with non stick spray. Bake 8-10 minutes. Although the dough is dark, you will be able to see a slight brown edge when they are cooked. You can eat them warm or cooled.

RECIPE TOTAL: 398 Calories, 49g Protein, 30 g carb, 8 g Fiber, 8 g fat

**OATMEAL/OAT FLOUR: To make your own oatflour, all you need to do is put a cup of oatmeal in a regular household blender and blend it on high...it will turn into a flour. Store in a covered bowl in the pantry. It takes 1 minute and is VERY easy and cheap alternative to buying in the store.

Labels: Recipes

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Paypal is fine and you can even send a donation to my P.O. Box. If you appreciate the frequent updates of the site and would like to see more please assist me in doing so by sending $1 to say THANKS.

$1 is the suggested donation and very much appreciated.

(taken from MSN.COM)



Did you know there's an all-natural, muscle-building snack that's free? It's called Onthophagus gazella Fabricius, and a big handful contains 17 grams (g) of protein, just 4 g fat, and almost no carbohydrates. The downside: You know it better by its common name—the dung beetle.

But don't be disappointed. We've found eight better-tasting ways to help you boost your protein intake. And, specifically, at the times when you need it the most: breakfast, lunch, and the snacks between meals. Why? Because most men consume two-thirds of their daily protein after 6 p.m., says Donald Layman, Ph.D., a professor of nutrition at the University of Illinois. In fact, Layman found that to optimally feed your muscles, you need 8 to 12 g of an amino acid called leucine spread evenly throughout the day. Trouble is, it takes 30 g of high-quality protein—such as that found in meat, eggs, and cheese—to provide a 2 to 3 g dose of this essential amino acid. And that's where most predinner meals fall short. Make sure yours don't, by using the following recipes.

OATMEAL AND WHEY

1 c rolled oats
1 c low-fat milk
1/2 c berries (fresh or frozen, your choice of berries)
Dash of salt
Dash of ground cinnamon
Splenda to taste
1 scoop (28 g) vanilla whey-protein powder
Combine the oats and milk in a large bowl. Microwave for 1 minute, stir, then microwave for an additional minute. Mix in the berries, salt, cinnamon, and Splenda. Let the oatmeal cool slightly, then stir in the protein powder. (Very hot oatmeal can damage protein powder, causing it to lump and sour.) Makes 1 serving

Per serving: 580 calories, 45 grams (g) protein (4.5 g leucine), 83 g carbohydrates, 7 g fat, 14 g fiber

FRENCH TOAST WITH WHIPPED FRUIT TOPPING

1 1/2 c low-fat cottage cheese
Splenda to taste
1 c blueberries
2 eggs plus 2 egg whites, beaten
3/4 c low-fat milk
1 tsp ground cinnamon
1/2 tsp vanilla extract
6 slices whole-grain bread
To make the whipped topping, blend the cottage cheese, the Splenda, and ½ c of the blueberries on high for 30 seconds, or until smooth and creamy. Then set it aside. In a large bowl, mix together the eggs, milk, cinnamon, and vanilla extract. Soak the bread one slice at a time until it's saturated with liquid, then grill it over medium-high heat on a nonstick skillet coated with cooking spray until lightly browned on both sides. Serve with the whipped fruit topping and put the remaining blueberries on top. Makes 2 servings

Per serving: 565 calories, 46 g protein (3.8 g leucine), 66 g carbohydrates, 13 g fat, 9 g fiber

CHOCOLATE PEANUT-BUTTER SHAKE

1 c Hood Calorie Countdown chocolate 2% dairy beverage
1/2 c low-fat cottage cheese
2 Tbsp peanut butter
1 1/2 c ice
Splenda to taste
Combine all the ingredients in a blender and blend on high for about 30 seconds, until the shake is smooth and creamy. Makes 1 serving

Per serving: 400 calories, 35 g protein (2.8 g leucine), 17 g carbohydrates, 21 g fat, 2 g fiber

NUKE-AND-EAT ASIAN STIR-FRY

Make this recipe on Sunday, then freeze it in single-serving portions—you'll have a healthy fast-food meal ready anytime you want it.

1 large egg, beaten
1/2 tsp salt
4 Tbsp soy sauce
1 lb beef sirloin, sliced into 2" strips
1 Tbsp sesame oil
1 Tbsp cornstarch
1/2 tsp crushed red pepper
1 Tbsp chopped garlic
2 tsp grated fresh ginger
2 carrots, sliced into 2" strips
1 8 oz can sliced water chestnuts, drained
1 medium onion, sliced
1 bunch scallions, sliced into 2" strips
Rice Expressions Organic Brown Rice (This frozen rice is precooked and packaged in individual microwavable pouches. You can find it at riceexpressions.com.)
In a bowl, combine the egg, the salt, and 1 Tbsp of the soy sauce, and stir well. Then add the sirloin strips and set aside to marinate. Next, heat the oil in a large nonstick skillet while you mix the remaining soy sauce, the cornstarch, and the crushed red pepper in a bowl—this is your sauce, to be used later. Once the skillet is hot, stir-fry the garlic and ginger for about 30 seconds, stirring constantly. Then, at 30-second intervals, individually add the carrots, water chestnuts, onion, and scallions. Next, remove all the vegetables from the skillet and place them in a bowl. Put the beef-marinade mixture in the skillet, cook for 2 to 3 minutes, then pour in the sauce, stirring and cooking until it's thick and bubbly. Finally, add the vegetables back to the skillet, and cook everything together for a couple of minutes, or until hot.

Let it cool, then place individual portions in plastic containers and freeze. When you're ready for a quick lunch, microwave the stir-fry for 3 minutes or until hot and serve with one pouch of the brown rice. Makes 3 servings

Per serving: 486 calories, 42 g protein (2.2 g leucine), 45 g carbohydrates, 16 g fat, 7 g fiber

STRAWBERRY CHEESECAKE

Crust

1 c graham-cracker crumbs
1/4 c milled flaxseeds
1/4 c raw oat bran
1 oz fat-free cream cheese, warmed in the microwave
1/3 c water
Filling

2 c low-fat cottage cheese
1 package (28 g) powdered Jell-O Sugar Free, Fat Free Instant Pudding, cheesecake flavor
3 oz fat-free cream cheese
3 scoops strawberry or vanilla whey or casein Protein powder
Topping
1 c sliced strawberries
4 Tbsp sugar-free strawberry jam
To make the crust, mix the crust ingredients in a large bowl. Stir this mixture until it's all the same consistency, then press it into a 9-inch pie pan coated with cooking spray, easing the crust up the sides of the pan. For the cheesecake filling, blend the ingredients in a blender on high until smooth and creamy. Pour the blended mixture into the crust and refrigerate for 1 hour. Top with the strawberries and jam. Makes 6 slices

Per slice: 240 calories, 27 g protein (2.8 g leucine), 27 g carbohydrates, 3 g fiber

YOGRANOLA

1 c low-fat plain yogurt
1/2 c low-fat granola
For this snack, simply put the yogurt in a bowl and stir in the granola. If desired, the plain yogurt can be sweetened with Splenda.

Makes 1 serving

Per serving: 349 calories, 19 g protein (1.8 g leucine), 63 g carbohydrates, 3 g fat, 3 g fiber

BREAKFAST BURRITO

2 Tbsp salsa
1/4 c shredded low-fat Cheddar cheese
1/4 c fresh cilantro
1 large egg plus 4 large egg whites, Beaten
1/2 c diced lean ham
1 large (8'') whole-wheat tortilla
In a nonstick skillet coated with cooking spray, sauté the diced ham over medium-high heat, just until the surface starts to brown. Place the cooked ham in the tortilla, then add more cooking spray to the skillet and scramble the eggs together with the cilantro. Add the eggs to the tortilla, top with the cheese and salsa, and fold. Makes 1 serving

Per serving: 410 calories, 48 g protein (2.4 g leucine), 33 g carbohydrates, 11 g fat, 3 g fiber

PITA PIZZA

1/2 c shredded low-fat mozzarella cheese
1/4 c diced pineapple
4 oz lean ham
1 Tbsp Italian seasoning (or dried basil and oregano)
2 Tbsp marinara sauce
1 whole-wheat pita (6" diameter)
Preheat the oven to 425°F. Spread the marinara sauce over the pita, add the Italian seasoning, and top with the pineapple, ham, and cheese. Bake the pita for 8 minutes on a baking sheet on the center oven rack. Makes 1 serving

Per serving: 650 calories, 55 g protein (3.5 g leucine), 62 g carbohydrates, 20 g fat, 8 g fiber

Labels: Recipes

Let NOTHING stop you from your dreams and goals!

http://www.fitnessunarmed.com/

Labels: Motivation

Labels: Training Tip

OK, this is an awesome dessert recipe, real easy to make, and good for impressing that "significant other"

Ingredients
- 10 beurre bosc pears, peeled, cored and stalks intact
- 650ml marsala
- 100g butter
- 400g caster sugar
- mascarpone, to serve

This serves 10, so you really only need 1 pear per person, also just adjust the ratios of ingredients for how many pears you have, you may like to add less sugar too because you may find it to be too sweet.

Preheat oven to 160C fan-forced or 180C conventional. Place pears in a large baking dish and pour over marsala. Dot with butter and sprinkle over sugar.

Cover dish with greaseproof paper and foil and bake for 1 1/2 hours, turning pears occasionally, or until pears are cooked through and tender.

Serve pears with pan juices and mascarpone.

Labels: Recipes

There is no room in the diet of a pro or serious figure, fitness or bodybuilder for such concentrated fat and calorie-laden fare.

But....we all have got to live a little bit. So, rather than find myself sneaking into the Cheesecake Factory or local bakery, famous for its rich and definition-destroying cheesecakes, I've found ways to create great tasting and "safe" treats that not only cure my cravings for a "tarte du fromage," but, when served to dinner guests, they can't believe it's not the full-fat real thing.

Filling:

* 3 cups fat-free ricotta cheese
* 1 cup fat-free cream cheese
* 1/2 cup egg substitute
* 2 egg whites
* 1/2 cup sugar
* 2 tbs. Rum
* 1 tsp. Vanilla extract
* 2 tbs grated lemon peel
* 1/2 cup nonfat or reduced fat milk
* 1 cup raisins

Crust:

* 3/4 cup flour
* 3 tbs. sugar
* 1/2 tsp. grated lemon peel
* 2 egg whites

Directions:
Filling: Blend together Ricotta, cottage cheese, sugar, egg substitute, whites until creamy. Add sugar, then vanilla and rum. Add milk, then raisins & lemon peel. Set aside

Crust: Mix flour, sugar, lemon peel, slowly add egg whites until crumbly. Press into springform pan, coated lightly with Pam. Bake for 8-10 min. at 350 until brown. Let cool.

Pour filling evening over crust. Bake at 350 for 1 1/2 hours. Let cool for 60 minutes in oven before removing. Remove spring form pan. Cover and chill overnight in fridge. Serve with fat-free whipped cream and/or fresh berries, if desired.

Labels: Recipes

----->Keep changing your workouts and exercises to stay focused!

Boredom not only numbs the brain but will diminish the effects of exercise. The effectiveness of any program depends on the degree to which it challenges your body. The problem is that performing the same exercises again and again are less challenging because the body get used to them. Learn to shake it up a little. Try a different variation of the same exercise. Be sure you are not ignoring weaker areas. If you are using a machine for a particular routine, try free weights instead- you will notice the difference. Keep changing exercise routines to help maintain your intensity in the gym. Intensity is a key factor in body composition change. I recommend that you try and change routines every 6 weeks if you get bored or feel yourself losing intensity. This keeps your body guessing and adapting to your new workouts. You challenge yourself in new ways and this always helps keeps you focused and prevents boredom in the gym.


----->Remember to stay hydrated during your workouts!

The amount of water you should consume during exercise varies depending on several factors. These factors include the type and duration of exercise and the climate in which you are exercising. In general, hot and/or humid condition require more water consumption than cold and/or drier climates. However, even mild dehydration can reduce your level of performance and impair your ability to regulate body temperature. While there is no strict rule about fluid consumption during exercise,I try to get 3 to 4 oz. every 10 to 15 minutes of exercise time, and after exercising, I get about 16oz on my way home from the gym.


----->Eat Smarter when Dining out!

It may seem counterintuitive to have a small snack before going out to eat--after all, you may be going to a restaurant because you want to spend a night out of the kitchen or your cupboard is bare. However, going to a restaurant on an empty stomach is a recipe for disaster. Eat a small snack, or better yet time one of your regularly scheduled meals so you finish right before you go out to eat. This way you are still on track for the day, and you can order and enjoy a healthy salad when at the restaurant. This way you are full before you get there and you don't have to feel like you are left out at the restaurant watching everyone one else eat. You can order a salad for an appetizer and some steamed/grilled veggies for he main course if you are still hungry.

Labels: Training Tip