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Hoot Protein Cake!

Hoot Protein Cake

Do What? Yeah crazy name, but here’s the deal….throughout my time on this great planet, friends & family have bestowed a number of suedo names upon me: “Amos”, “Aimz”, “Sutter”, “Qmy Suttez”, “SooterScooterSaladShooter”, to name a few, and “Lippy” being the most recent -courtesy of my Dream Team Trainers. My friends Tommy & Irene have called me “Hootnannie” for years and when chattin’ up this concoction, they christened it “Hoot Cake”. There ya go ;o)

The Blend

Ingredients: Chocolate Protein Powder approx 1/2 cup, 2 scoops flax, 2 scoops wheat germ, 1/2 cup chopped nuts, 5 dried prunes chopped, 7 egg whites, and 2 yolks. (Optional Garnish: oat meal and chocolate covered sunflower seeds…just to dress it up & make it festive! ;o) )

The Mix

How To: Pre-Heat your oven to 350 degrees. In a mixing bowl…separate your egg whites, but add 2 yolks back, add protein powder, flax, wheatgerm, and chopped nuts. Mix with spoon or hand mixer, just enough to blend all the ingredients together. Line a 9×9 inch cake pan with parchment paper, spray the paper with non-stick cooking spray. Pour the mixture onto the parchment paper in the pan evenly. Take the cut up prune pieces and evenly space them in the mixture in the pan – pressing them down so that the mixture covers them. Sprinkle optional garnish on top and bake for 20 to 25 minutes.

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Savah the Salmon Flavor!!!

Salmon Shame

Some people out there have no love for Salmon. NONE! I tell you.

In fact, the world is full of “Salmon Haters”. It’s a cryin’ shame!

My feeble fish-lovin’ mind lacks the comprehension necessary to understand such “Fisdain”!

I mean what’s NOT to LOVE!!!!????

Salmon is chock full of Omega 3’s makin’ it heart healthy and it’s high in protein! (Make sure you get WILD caught)

If properly prepared, it should NOT have a “Fishy” flavah, which is most  often voiced Salmon Haters complaint.

Here’s a simple way to ENJOY a truly LOVEABLE fish……

Five Star Salmon

SUPER HOT PAN

Olive Oil (Spritzed enough to cover the skillet pan surface)

WILD caught Salmon (ALASKAN, not “Atlantic”)

That’s ALL you need!

The KEY is the SUPER HOT skillet that has SUPER HOT Olive oil in it!

I can’t stress that factor enough!

To test the oil temperature to ensure it is indeed hot enough, you might throw in a piece of diced onion.

If it sizzles immediately, then your good to go with adding the Salmon to the pan.

Next key point.

Place the fish SKIN SIDE on the pan (so that the fish flesh is what you see).

Now….LEAVE IT ALONE!!

That’s right just step away, or set a timer for 5 minutes and come back (I mean don’t go far) but just DON’T touch the fish until the 5 minutes are up!

After the 5 minutes, test the fish using tongs or a spatulah to see if it can be EASILY flipped.

If not, leave it in the pan and after another minute test it again.

The fish will tell you when it’s ready to be flipped.

If it’s releasin’ from the pan easily, then it’s ready.

Why so adamant? Well, this will ensure you get a nice, crispy skin and will also make your pan cleanin’ easier.

Once flipped cook for 2 to 3 minutes depending on how “done” you like your Salmon.

I’m a “Medium to Rare” kinda Salmon girl.

You’ll notice in the pictures that I have placed my 5 Star Salmon on a bed of sauteed Onions, Mushrooms and Spinach.

My mouth is watering just typin’ about it!!

 

Until Next Time…..

Train Hard and Keep Your Fork Lifts Clean!!

SutterGirl

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Extreme Challenges Made Easy(er)…

Embrace the Process!

Have you ever heard the expression “Get out of Your Own Way”?  Too often people approach goals with a crippling mindset from the get-go and as a result increase the difficulty of the challenge they set for themselves. A mountain climber wouldn’t train to climb a mountain and then on the day of the climb add 500LBs to their backpack.  Not only is placing negative thoughts within the mind the equivalent of “adding 500lbs to the backpack”, instantaneously increasing the severity of the challenge, this kind of negativity sabotages success.image

Obviously, a challenge to accomplish something for the first time, or change behaviors will push the individual out of their Comfort Zone, hence the term “Challenge”. So, yes, there should be an established level of difficulty, which in actuality begins as the “Motivator” to pursue the goal. Moving forward the individual should take the first step in their Plan of achieving the desired outcome and in order to “get out of their own way”, adopt the mentality to “Embrace the Process”.

Ease Into It & Make It Fun!

The moment the mind is set to “Embrace the Process” the level of difficulty becomes less severe. Accepting rather than fighting the necessary steps to achieve success will make the “Challenge” more enjoyable, thus in a sense simplify the task at hand. Attacking the Challenge with the attitude that this will be Fun and result in a Positive Change is a sure fire way to reach success, not just one time, but Every Time a goal is set!

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Motivation….A Study Part III

Staying the Course

Most Personal Challenges are not achieved in one day. We may accomplish a “Mini Victory” within one day, but attaining the ultimate goal requires a compilation of “Mini Victories” over the course of several days, leading into months, and in some cases years.

In this vein of thinking, and in reference to the two prior Motivation Study Posts, this is why the upfront preparation for mapping out your Plan to achieve Success is so critical. As this Personal Quest progresses, unexpected hurdles and internal conflicts (lack of confidence, pushing through physical pain, etc.) can conjure up doubts and questions within our minds, which in turn make us wonder “How do I Stay the Course?”. When this sort of occurrence takes place ( it’s not a matter of “If” …we’re human it’s gonna happen…) you and I have to dig deep within ourselves, tap into our own internal strength, remind ourselves WHY we started this journey, find ways to further break down the process into smaller segments, celebrate the “Mini Victories” to keep ourselves amped up, and envision how AMAZING gaining Success will feel. The Mapped out Success Plan is a great visual aid to use when going through the mental exercise described above.

Relying on our own internal strength in this manner can be the empowerment that pushes us past the struggle and gets us back on track, but surrounding ourselves with positive people who know and support us in our quest can be another great source of strength to Stay the Course.

No Alternative

Success and Nothing Less. That MUST be the Mindset when setting any goal. There is NO looking back, NO excuse, NO alternative. This commitment level to SELF has to exist in order to keep our “Eyes on the Prize” and moving toward claiming that Prize.

The next post within this Motivation series will discuss how to make Extreme Personal Challenges easier to achieve.

Until then…

Stay Strong & Share Your Strength!!

SutterGirl

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Tacquitos Naquito! (Naked Tacos)

The Situation: Shell Shocked

I don’t know about ya’ll, but I LOVE Mexican cuisine!

Especially, a great Taco!

However, the typical Taco shell is “ixnay” on the Sutter Chisel Challenge Fuel Plan. ;o(

I know ya’ll are like….”What the shell!!!!” , but no worries…….

The Fixation: Naked Tacos!!

In all truthfulness, a taco shell (soft or hard) is strictly a “Vehicular Tool” that transports Taco Essence to your tastebuds. No?!

Well, when your carbohydrates are limited you just gotta cut to the chase and go straight to enjoyin’ the essence!

Thus….Naked Tacos!

Here’s some “Essence Essentials” that’ll make you want to shed your shell!

Naked Fish Tacos

(or Chicken, or Ground Turkey, or Ground Beef….Pick Yo Protein!)

The example pictured to the right is the makin’s of a Naked Tuna Taco

I make my Spicy Tuna (see past posts for recipe) and whip up a cool crispy Cole Slaw to make it all come togetha!

Mix it up by adding Seasoned Tilapia / Salmon /other Fish or Spicy Ground Turkey, or Ground Beef or Chicken!

(See earlier posts on Quesadilla for the spices used on the Ground Turkey / Beef)

The Cole Slaw Composition:

Purple Cabbage

Yellow, Red, & Orange Mini Bell Peppers

Jicama (hick-a-ma) (a crunchy root veggie)

Tomatillos (Nature’s Spicy Sweet-Tart)

Hearts Of Palm

Celery Seed

Of course you can add other veggies you like and then dress it with Red or White Wine Vinegar (no sodium of course!)

TomaTi -WHAT????

Never heard of a “Tomatillo” (TO- MA-Ti-Yo)? How ’bout Salsa Verde??

Well tomatillos are the key ingredient in Salsa Verde (the green salsa).

And they truly are “Nature’s Spicy Sweet-Tart”! A lil sweet mixed with a lil heat!! ;o) (They even come in their own little wrapper ;0) )

They add a nice crunch factor – as does the Jicama.

However, Jicama in and of itself is not all that flavorful, but the crunch factor and added nutrients / fiber make it worth adding.

(I’ll get a picture added of the Jicama in the near future….)

Next time you’re in the Produce Section of your Super Market, broaden your horizons Mi Amigos & Amigas!!

Til the next post….Lift Hard & Keep your Fork Lifts Clean! ;o)

SutterGirl

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Motivation…A Study Part II

The Plan

Okay, so you’ve taken the first action step and mapped out the PLAN for achieving your goal….Right???!!!  No??!! Well, the PLAN is the KEY FACTOR to obtaining success.

No one PLANS to FAIL. But when we Fail to Plan it essentially solidifies an outcome of failure.  This concept sounds so OBVIOUS, yet so many of us still attempt to achieve a goal by just “Wingin'” it.image

The Plan doesn’t have to be some immensely complex document. In fact, simplifying it can be very beneficial in avoiding the Purpose Paralysis mentioned in Part I of this study on Motivation. Regardless, we need a Plan that acts as a Road Map and provides step-by-step directions for us to navigate toward and ultimately reach Success.

We also need to build in a measure of Plan Flexibility. While certain aspects in reaching success will be black and white, other portions may require tweaking…especially if they aren’t providing outcomes that will accomplish the final goal.

Another thought to consider when we begin to formulate our Plan is to seek counsel from someone who has already attained the level of Success upon which we have set our sights. Experiencing this type of consultation will shorten our learning curve by increasing our awareness and as a result will allow us to avoid pitfalls and other obstacles.

Finally, we have to BELIEVE within the depths of our Soul that we CAN SUCCEED!!!

So, It’s Simple…

Set your sights on SUCCESS.image

Seek good counsel to Formulate a PLAN.

Search your Soul for the Belief.

See yourself SUCCEEDING!

 

Stay Strong & Share Your Strength!

SutterGirl

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SQUEAKY CLEAN BBQ CHICKEN!!

Thanks Hollywood!!

My Dream Team teammate “Hollywood” totally inspired this concoction! Many thanks to her for introducin’ me to a NEW….EASY!!!…way to prepare Chicken!!

The How To…Low & Slow!

Get ready to Rock your Croc Pot y’all! Doesn’t get any easier than this!!

If you are a bodybuilder in the midst of leanin’ down, your gonna want to measure out your raw chicken portions and then just dump’em into the Croc Pot.

Add whatever seasoning blend (no salt) that you desire to add the flavah you wanna savah on this soon to be mouth waterin’ bird!

Throw the blend all over the raw chicken that is now in your Croc Pot.

Turn the Croc Pot on LOW and leave it alone for 8 plus hours. That’s it!

Well…there’s a couple ways to finish off this bird once it’s done cookin’….

Portion Control Method

Again, if portion control is essential to your leanin’ down process, then simply pull each portion out, keeping it in it’s whole form….note it may fall apart as you stick your fork into the cooked chicken, but do your best to transfer it in the portion sizes to your container for storage.

Once in the container, add some of the chicken broth that formed while cookin’ in the Croc Pot, and then you can pull it apart so it shreds up into a Pulled Chicken BBQ style and add sugar free BBQ sauce to it.

Mass Method

After chicken has cooked for the 8 plus hours, take off the Croc Pot lid and get two forks. Use the forks to shred the chicken up. The chicken will literally fall apart! This will allow all of the Chicken Broth to be saturated throughout all of the chicken that was cooked – distributing the seasonings you added to begin with throughout. Add Sugar Free BBQ Sauce – IF – you want to make the whole recipe into Pulled Chicken BBQ. (You may have some other plans in mind…like TACOS!!)

Cole Slaw

What goes better with BBQ of any kind than SLAW Y’all??!!!

Clean Cole Slaw is DELICIOUS!

Simply cut up some green cabbage and red cabbage, jicama (hi-KAH-ma), onion, tomatillos (TO-MAH-TEE-YOs) add some celery seed, coarse ground pepper, some vinegar and you’re done!

The longer it sets (in the refrigerator) the better this slaw gets (keeps up to 3 weeks).

BBQ Sandwich!

If you are havin’ a meal that allows a carb….I would strongly suggest adding an Ezkiel Cinnamon Raisin English Muffin to this BBQ Party!

Split the English Muffin in half, throw on some of the Pulled Chicken BBQ on one half of the english muffin, add cole slaw and top with the other half of the english muffin and you’ve got an AMAZIN’ Pulled Chicken BBQ Sandwich that’s gonna make your taste buds sing a HAPPY Country Song!! ;o)

Til the next post….Lift Hard & Keep your Fork Lifts Clean! ;o)

SutterGirl

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Motivation – A Study…

The Start

Start…Starting…Started….image

Typically when any of these word tenses are used it implies a “Newness” factor. If that is in fact the case, then that signifies “Change”. While most humans are all about NEW, there are many whom abhor CHANGE.

After all, something NEW is viewed as BETTER, COOLER and more EXCITING. Whereas CHANGE signifies something that was in the works, or happening for a long time must STOP. VERY UNCOOL to most.

But why??!! If whatever IT is Changes won’t it be considered NEW? And if IT is now NEW aren’t the chances of it being BETTER, COOLER & more EXCITING greater than if IT remained the same? I would propose that with some changes the first required change is the personal perspective on what is changing.

Okay, so back to The Start. In order to Start motion, action must come into play. And while a goal, completion and / or finish line may be the ultimate goal, that should NOT be the main focus at the Start. The first focus is beginning, moving toward the next step or milestone on the path then the next step, and then the next, and so forth and so on. Basically breaking down the Process of Change into smaller segments to simplify the task at hand to avoid becoming OVERWHELMED.

Usually when someone looks at the BIG GOAL all at once it conjures up a feeling that IT has to be achieved in one fell swoop. This perspective can cause “Purpose Paralysis” and spells FAILURE because the person feels doomed from the Start and therefore fails to Move.

A successful start on a Path to Newness begins with just that…mapping out a path to follow that breaks down the Process of Change into simplified segments and generates a sense of Easier (versus Harder). Don’t get me wrong, the Goal may require extreme effort to achieve, but when viewed in parts versus Totality will avoid making IT seem insurmountable.

And if that doesn’t work, one can always rely on the saying that “It only takes 21 days to change a habit.”….Less than a month!! And there’s only 12 of those in 1 year!!! (See how to Break IT Down ;0) )

Step One – Take the First Step on the Path. Keep Moving toward Success and it will be that much closer to achieving!!!

STAY TUNED…..Motivation A Study PART II will be posted in the Near Future!!

Until Then….

Stay Strong & Share Your Strength!!

SutterGirl

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Oatmeal & Eggwhites Collide!

Oatmeal Mix Up!

My Coach would be the first to tell you that “There is NO OFF-SEASON”, but at the Forefront of the Trainin’ Season, one does usually take in more calories. That said, when I make oatmeal it’s typically with plain, unsweetened soy milk, almond butter, banana, dried cranberries, dried cherries, almonds and walnuts. YUMMY!!

But, I wanted to see if I could add more protein to it. So, I had the idea to whip up my egg whites (like I do for my Breakfast Cloud recipe) and blend them with the oatmeal.

The Outcome…Oatmeal Eggwhite Muffins!

Do What??!!

Okay here’s how to mix’em up….

Prepare oatmeal by mixing 2 cups water to 1 cup of oatmeal. Get that boilin’ and then turn the heat down to low and put a lid on it for 15 minutes.

While that’s cookin’, whip up 7 egg whites with a hand mixer until they peak.

When the 15 minutes timer for the oatmeal goes off, remove from heat, take off the lid and add the following:

2 TBSPs Almond Butter

1 Cup Chopped nuts (whatever you like)

1 Cup Dried fruit (Cherries and Cranberries are great!)

1 Banana

2 TBSPs Flax

Stir all of the above into the oatmeal. Then FOLD in the whipped up eggwhites until they are just blended into the mixture you just created.

Spray non-stick cooking spray or place muffin liners in a muffin pan and then fill each section with this muffin batter.

Bake at 350 degrees for approximately 30 minutes.

These muffins are light, fluffy and mighty tasty!! ENJOY!!

Til the next post….Lift Hard & Keep your Fork Lifts Clean!

SutterGirl

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Blog Beginnings – Chisel Challenge 2010 (on WordPress)

And it Began…….

Okay…..in case y’all were wonderin’…here’s a little background on how my desire to Blog came about. I’ve been into “Fitness” for a number of years…..ever since I started Jazzercise® my senior year at Clemson (1992) – ya know tryin’ to shed those excess college girl pounds so I could present my best “self” as I jumped on the career path. My first Fitness Mentor worked with me to site current health screening information and monitor the improvement from a physical fitness standpoint, nutrition and basic medical perspective. A very good overall learning experience regarding the relationship between the three categories.

Post Clemson I moved to the metropolis of Clinton, SC – the commencement of my career – I lived across the street from the YMCA where I kept up my workout routine. It was there that I met my second Fitness Mentor whom encouraged me to get a Group Fitness Instructor Certification, which I did, with the American Council on Exercise (A.C.E.) back in 1993.

It was at this point that my appreciation for bodybuilding began. I tucked that intrigue into the back of my mind until 2010.

A NEW Appreciation Becomes Inspiration…

A a few months after graduating from my Masters Program in 2007, I took a celebratory trip to the beautiful land of India, but unfortunately upon my return to the States, was hospitalized for 15 days with an undiagnosed illness. The recovery time took about two years and I spent the third year rebuilding my fitness level. As I regained my stamina, I also gained a New Appreciation for the gift of HEALTH!

This New Appreciation led to the inspiration of training for the New York Marathon, but when I did not gain entry into the event via the Lottery, I decided to put my intrigue of the sport of Body Building into action. A friend of mine’s brother who competes in Body Building gave me Marie Ann Newman’s (IFBB Professional Figure Competitor / Fitness Model) information. I e-mailed her, we scheduled an appointment to meet face to face to discuss the possibilities / potential, I attended a show as per her recommendation, after which we determined that Women’s Body Building was the best category for my physique, and as of June 21, 2010 I became a proud member of the Custom Fitness DREAM TEAM!!

The Next step was booking a competition on my calendar and beginning the Training Journey. All sights became set on a September 18, 2010 competition…giving me 13 weeks to train. This was basically enough time to reveal the muscle I had, as opposed to building more lean muscle mass.

Since this was a NEW JOURNEY for me, I thought it would be cool to have folks join me throughout the whole experience and thus my  “Chisel Challenge – One Woman Defined” blog hit the internet!

A year later I was Divinely Inspired with the MoJoTiVatioN® biz concept, but at the time was unaware that I could have set up the MoJoTiVatioN® website using WordPress® as well. So, I purchased my domain name and built the website on GoDaddy®. When I decided to totally overhaul the MoJoTiVatioN® website at the tail end of 2016, I discovered that WordPress® had joined forces with GoDaddy® and have now consolidated the Main Website, Shop and Blog!! In other words, folks can simply type in www.mojotivation.com and have access to all three components via the main website Home Page tabs.

That said, older Posts are still accessible via www.chiselchallenge.wordpress.com. Open invitation to read or re-read them over there until I “bring’em” over here!

I appreciate y’all reading this condensed version of the story and look forward to y’all traveling with me as the MoJoTiVatioN® Journey continues!!

Stay Strong & Share Your Strength!

SutterGirl