Monthly Archives: November 2017

Williams sisters - pina colada - smoothie

Williams Sisters All natural Pina Colada

Williams Sisters All natural Pina Colada

Williams Sisters All natural Pina Colada Ingredients:

  • One whole coconut, water, and meat
  • Pineapple
  • Coconut/almond milk
  • Greek yogurt
  • Flaxseed oil
  • Coconut flakes
  • Banana
  • Ground flaxseed
  • Honey
  • Ice
  • Vanilla flavored Gourmet Blend Protein Powder ( Altered Image Supplements )

 

Peanut Butter Protein Balls

Peanut butter protein balls

Base ingredients for peanut butter protein balls:

  • 1/2 Cup Gourmet Blend Protein Powder. (Altered Image Supplements)
  • 1/2 cup oats
  • 1/2 Cup peanut butter

Optional extra ingredients for taste, texture,  and added nutrients:

  • Cinnamon
  • Granola
  • Honey
  • Agave Nectar
  • Almond butter
  • Flax seeds
  • Wheat germ
  • Walnuts
  • Cheerios
  • Figs
  • Dates
  • Chocolate chips
  • Coconut flakes
  • Raisens
  1. Mix all ingredients together in a large bowl
  2. Roll into balls
  3. Optional: Roll on a plate of coconut flakes to coat the outside for added flavor, texture and appearance
  4. Enjoy

Smart Recipies - NW Fitness Magazine

Smart Recipies

Smart Recipies - NW Fitness Magazine
Smart Recipies – NW Fitness Magazine
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Smart Recipies 3 - NW Fitness Magazine
Smart Recipies 3 – NW Fitness Magazine
NW Fitness Magazine- Healthy Recipes

Mango salsa

Ingredients

  • 2 ripe mangoes chopped
  • 1 red bell pepper diced
  • 1/4 red or white onion diced
  • 5 Tbs fresh cilantro chopped
  • 1/2 jalapeño pepper seeded and minced
  • 2 limes juiced
  1. Combine all ingredients in a mixing bowl. Let stand for 1 hour or serve immediately.
  2. Serve over fish or with tortilla chips

Tip on keeping cilantro fresh:

Make your fresh cilantro last longer

Place leftover cilantro in a water glass with stems submerged in 1/4 c of water. Store in refrigerator and replace water as needed.

How to make the most of your lime

Place the whole lime on a countertop and roll your palm over it to help release the juices. Then slice the lime and squeeze. You will have more juice and flavor by using this technique.

Getting the most from a mango

1) Find the center of the pit and run your knife just on the outer edge of the pit, slicing straight down
2) Repeat on the opposite side
3) Score your mango making slits in both directions but not slicing through the skin

4) run your knife between the skin and the fruit, releasing the scored pieces
5) If you want to use all of the fruit, slice the skin off of the pitted piece and carefully trim off the excess fruit


Cauliflower Mashed Potatoes Substitute

  • 1 large head cauliflower, cut into pieces
  • 3 cups low sodium chicken broth
  • 3 tablespoons butter substitute
  • ½ Cheddar cheese
  • 1/4 cup grated Parmesan cheese
  • salt and pepper to taste
  1. Bring cauliflower pieces and low sodium chicken broth to a boil in a large saucepan over high heat. Reduce heat to medium, cover, and simmer for about 10 minutes. Allow cauliflower to simmer until soft. Reduce liquid to about half (10 minutes).
  2. Remove mixture from heat and add butter, Cheddar cheese, and Parmesan cheese. Mash with a fork or potato masher until the cheeses have melted and the cauliflower is smooth.
  3. Season to taste with salt and pepper.
  • Servings Per Recipe: 4
  • Per Serving:
  • Calories: 260
  • Total Fat: 20g
  • Cholesterol: 56mg
  • Sodium: 400mg
  • Total Carbs: 12g
  • Dietary Fiber: 5g
  • Protein 14g

Vegetarian Lasagna

  • 1 (16 ounces) can diced tomatoes
  • 1 (16 ounces) package instant lasagna noodles
  • 1 bunch fresh spinach, washed and chopped
  • 2 large carrots, shredded
  • 2 large zucchini, diced
  • 2 summer squash, diced
  • 1 large eggplant, diced
  • 1 large head broccoli, cut into florets
  • 2 teaspoons dried oregano
  • salt and pepper to taste
  • 1 cup shredded mozzarella cheese (optional)
  • 1 cup low fat ricotta cheese (optional)
  1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease one 9×13 inch baking dish.
  2. Place a layer of tomatoes in the bottom of the baking dish, followed by a layer of noodles, spinach, carrots, zucchini, summer squash, eggplant, and broccoli. Season to taste with oregano, salt, and pepper. Repeat layering of ingredients until all are used up. If using cheeses sprinkle over broccoli layers and on top of the dish.
  3. Bake at 375 degrees F for 25 to 35 minutes.
  • Servings Per Recipe: 6
  • Per Serving
  • Calories: 380
  • Total Fat: 10 g
  • Cholesterol: 30 mg
  • Sodium: 400mg
  • Total Carbs: 50g
  • Dietary Fiber: 10g
  • Protein: 20g

Easy Roasted Vegetables

  • 1 butternut squash cubed
  • 2 red bell peppers seeded and diced
  • 1 sweet potato or yam peeled and cubed
  • 3 Yukon Gold potatoes cubed
  • 1 red onion quartered
  • 1 tablespoon chopped fresh thyme
  • 2 tablespoons chopped fresh rosemary
  • 1/4 cup olive oil
  • 2 tablespoons balsamic vinegar
  • salt and freshly ground black pepper
  1. Preheat oven to 475 degrees F.
  2. Combine the squash, red bell peppers, sweet potato or yam, Yukon Gold potatoes

and red onions.

  1. In a separate bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated.
  2. Cover roasting pan with tin foil and spread vegetables evenly on pan.
  3. Roast for 35 to 40 minutes, stirring every 10 minutes, or until vegetables are cooked through.
  • Servings Per Recipe: 12
  • Per Serving
  • Calories: 120
  • Total Fat: 4.7g
  • Cholesterol: 0mg
  • Sodium: 45 mg
  • Total Carbs: 20g
  • Dietary Fiber: 3g
  • Protein: 2g

Dijon Chicken

  • 4 chicken breast halves or 4 chicken thighs
  • 2 teaspoons salt
  • 2 tablespoons butter substitute or butter
  • 3 cloves garlic, chopped
  • 3 tablespoons Dijon mustard
  • 2 tablespoons white wine
  • 2 cups seasoned dry bread crumbs
  1. Preheat oven to 350 degrees F.
  2. In a small skillet sauté butter, garlic, mustard, and wine together for 3 to 4 minutes over medium-low heat.
  3. Spread mixture over chicken.
  4. Place breadcrumbs in a shallow dish and dredge chicken in crumbs. Place coated chicken pieces in a lightly greased 9×13 inch baking dish.
  5. Bake at 350 degrees F for 1 hour or until chicken is cooked through and juices run clear.
  • Servings Per Recipe: 4
  • Per Serving
  • Calories: 600
  • Total Fat: 25g
  • Cholesterol: 150mg
  • Total Carbs: 40g
  • Dietary Fiber: 3g
  • Protein: 55g

Ginger Adobo Chicken

  • 1 about 3lbs whole chicken cut into 8 pieces
  • 1/2 cup light soy sauce
  • 3/4 cup distilled white vinegar
  • 1 bulb garlic peeled and crushed
  • 2 tablespoons thinly sliced fresh ginger root
  • 2 bay leaves
  • 1/2 tablespoon black peppercorns
  1. Combine the chicken, soy sauce, vinegar, garlic, ginger, bay leaves and peppercorns in a pot. Bring to a boil over medium heat, reduce heat to a simmer. Cover the pot and simmer for 30 minutes mixing every 10 minutes.
  2. After 30 minutes, remove the lid and cook until liquid has reduced to half.
  3. Serve chicken hot over steamed rice and drizzle with reserved sauce.
  • Serving Per Recipe: 6
  • Without rice
  • Calories: 500
  • Total Fat: 34g
  • Cholesterol: 140mg
  • Total Carbs: 5
  • Dietary Fiber: 1g
  • Protein: 44

Turkey Meatloaf

  • 1 1/2 lb ground turkey
  • 1 small onion, minced
  • 2 stalks celery, minced
  • 3 cloves garlic, minced
  • 2 teaspoons chopped fresh basil
  • 1/4 cup Parmesan cheese
  • 1/2 cup Italian breadcrumbs
  • 2 egg whites or 1 whole egg
  • 1/4 cup %2 milk
  • 1 (10oz) can condensed tomato soup
  1. Preheat an oven to 350 degrees F
  2. Prepare a 9×13 inch-baking dish with cooking spray.
  3. Mix the ground turkey, onion, celery, garlic, basil, Parmesan cheese, breadcrumbs, egg, and milk together in a large bowl. Shape the mixture into a loaf and place into prepared pan. Pour the tomato soup over the meatloaf. Cover tightly with aluminum foil.
  4. Bake until no longer pink in the center, about 45 minutes. Internal Thermometer reading of 165 degrees F.
  • Servings Per Recipe: 6
  • Per Serving
  • Calories 260
  • Total Fat 12g
  • Cholesterol: 110mg
  • Sodium: 450mg
  • Total Carbs: 16g
  • Dietary Fiber: 1g
  • Protein: 26g
  • Servings Per Recipe: 6

Peanut butter cookies

  • 1/2 cup butter, softened
  • 3/4 cup brown sugar
  • 3/4 cup white sugar
  • 3/4 cup peanut butter
  • 1 egg
  • 1 teaspoon vanilla extract
  • 3/4 cup all-purpose flour
  • 1/4 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup rolled oats
  • 1 cup semisweet chocolate chips

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. In a large bowl, cream together the butter, brown sugar, white sugar, and peanut butter until smooth. Beat in the egg and vanilla. Combine the flour, wheat flour, baking soda and salt; stir into the peanut butter mixture. Finally, mix in the oats and chocolate chips. Drop by rounded spoonfuls onto ungreased cookie sheets.
  3. Bake for 8 minutes in the preheated oven, or until edges are golden. Remove from cookie sheets to cool on wire racks.

Servings Per Recipe: 48

Amount Per Serving

Calories: 95

  • Total Fat:2g
  • Cholesterol:9mg
  • Sodium:85mg
  • Total Carbs:5g
  • Dietary Fiber: 7g
  • Protein:8g

 

Jeremy Williams- Bodybuilder

Williams food tier basic guidelines

Williams food tier basic guidelines

Food Source Examples – What to eat – How much to eat

Protein
Goal per serving generally 20 – 60 grams of protein per meal.

Strive for Tier 1 sources for quickest results                             

Tier 1 (Best) Protein examples

Meat of any kind:

Beef,  4-8 oz                                    Buffalo 4-8 oz

Chicken 4-8 oz                                 Turkey 4-8 oz

Pork 4-8 oz                                      Seafood  (clam, crab, shrimp, ect) 4-8 oz

Fish (any kind) 4-8 oz                       Eggs 2-6

Protein Powder

(1-2 scoops or 20-60 grams of protein)

Tier 2 protein examples

Cottage Cheese                                 Almonds, Legumes, ect

High Protein Yogurt                            Protein bar

Meal replacement drink.                      Milk

Carbohydrate
Goal per serving generally 20 – 60 grams of carbohydrates per meal.

Strive for Tier 1 sources for quickest results

Tier 1 (Best) Carbohydrate  examples

Sweet Potato                                      Quinoa

Yams                                                  Lentils

Oatmeal (plain whole, slow cook)

Beans (red, black, kidney, pinto, refried, etc)

Tier 2 Carbohydrate  examples

White potato                                       Rice

Red Potato                                         Yellow or Gold potato

Tier 3 Carbohydrate  examples

Most Fruit                                           Milk

Pasta                                                 Yogurts

Tier 4 Carbohydrate  examples

Bread ( Bread, muffins, bagels, etc)

Crackers (Saltines, Ritz)

 

Strive to eat a large variety of vegetables throughout the day, with as many meals as possible.

Strive to eat Tier 1 Protein and Carbohydrate sources in each meal for quickest results.

Jeremy Williams- Bodybuilder

Three Sets to Success

3 SETS TO SUCCESS        Jeremy Williams Exercise Program

 

Williams Program Basic Weight Training Guidelines

 

  1. Train each body part once a week with intensity (to failure).
  2. 3-6 sets per body part
  3. 1-3 sets per exercise
  4. 1-6 exercises per body part
  5. Train each set to failure
  6. Train with good form
  7. Do not do movements that hurt a pre-existing injury

 

Bodypart workout template example

 

Warm up set  20-40 reps

Exercise # 1

1-2 sets

12-20 reps

 

Exercise # 2

1-2 sets

8-12 reps

 

Exercise # 3

1-2 sets

3-8 reps

 

Mon Tue Wed Thu Fri Sat Sun
Quads

Calves

Chest

Abs

Back

(Upper & lower)

Hams

Calves

Shoulders

(Delts & Traps)

Biceps

Forearms

Triceps

abs

Mon (Quads & Calves)

 

Quads

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Squats – Rep range 15 – 20 – Squats Wide stance

Warm up set #2 – Squats – Rep range  8 – 15 – Squats Close stance

Warm up set #3 – Squats – Rep range  1 – 8 – Shoulder width stance

 

Stretch Legs

 

Working Set #1 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #2 – Rep range 1 – 8 – Squats –  Shoulder width stance

Working Set #3 – Rep range 8 -15 – Squats – Squats Close stance

Working Set #4 – Rep range 15 -20 – Squats -Squats Wide stance

 

Calves

Warm up set #1 – Standing calf raises

Warm up set #2 – Standing calf raises

Warm up set #3 -Standing calf raises

 

Working Set #1 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #2 – Rep range 1 – 8 – Standing calf raises –  Toes straight

Working Set #3 – Rep range 8 -15 – Standing calf raises – Toes out

Working Set #4 – Rep range 15 -20 – Standing calf raises -Toes in

 

Tue (Chest & Abs)

Chest

 

Note – Warm up sets = light, controlled, good form, not to failure, and increase in weight from sets one through three.

 

Warm up set #1 – Bench Press – Rep range 15 – 20 – Close grip

Warm up set #2 – Bench Press – Rep range  8 – 15 – Wide grip

Warm up set #3 – Bench Press – Rep range  1 – 8 – Shoulder or mid  grip

 

Stretch chest, shoulders, and triceps

Wed (Back)

Bent over rows

 

Thu (Hamstrings & Calves)

Straight leg deadlifts

Standing calf raises

 

Fri (Shoulders (Delts & Traps)

Side lateral raises

Front lateral raises

Rear lateral raises

Shrugs

 

Sat (Biceps & Forearms)

Curls

Wrist curls

Reverse grip wrist curls

 

Sun (Triceps)

 

Overhead tricep extensions

 

Examples of weekly body part groupings

 

7 days/week program option

Day 1 Quads, Calves

Day 2 Chest

Day 3 Back

Day 4 Hams, Calves

Day 5 Shoulders

Day 6 Biceps

Day 7 triceps

 

6 days/week program option

1 Day off per week. You may adjust where your “Off day falls depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps

Day 6 Triceps

 

5 days/week program option

2 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest

Day 3 Back

Day 4 Shoulders (deltoid, trapezius)

Day 5 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Triceps

Day 3 Back, Biceps

Day 4 Shoulders  (deltoid, trapezius)

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves

Day 2 Chest, Shoulders (deltoid, trapezius)

Day 3 Back

Day 4 Biceps, Triceps

 

4 days/week program option

3 Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest

Day 3 Back, Biceps

Day 4 Triceps, Shoulders (deltoid, trapezius)

 

3 days/week program option

4Days off per week. You may adjust where your “Off days fall depending on your preference

Day 1 Legs (quads, hamstrings, calves)

Day 2 Chest, Triceps, Shoulders (deltoid, trapezius)

Day 3 Back, Biceps

eremy Williams Texas Euopa Hardbody Model Runner up

Quick Start Guidelines

The Quick Start Guidelines give you enough info and goals to start making some positive changes. Start implementing these guidelines now. As you take in more information and learn more you will adopt new changes and make adjustments where necessary. For now, master the basics and implement the Quick Start Guidelines.  Chances are you are not succeeding in all of these 8 basic goals.  It is likely that to initiate some major changes in your physical appearance and performance you do not need to implement an extreme training or complex nutrition program.  Most of the people I have come across that seeking improvement, from the stay at home mom desiring the youthful body of her past to the advanced competitive bodybuilder, have similar habits hindering their success. They fail to consistently succeed at these Basic Guidelines the majority of the time. Study these 8 Quick Start Guidelines and reflect back on your current lifestyle. Think about your average day, not your best day, not your worst day but the way your training and nutrition is the majority of the time. Reflect back and look at your past week as a whole. How consistent were you at succeeding in the guidelines?  Could you do better more often? Yes! Now find a way to do it! Make the decision and start now! It’s go time! Get on point

Quick Start Guidelines:

  1. Stop eating and drinking the obvious bad things
  2. Eat within 90 min of waking
  3. Eat every 2 – 3 hour
  4. Do not go to bed starving. (Eat within 90 min of going to bed)
  5. Every meal needs a protein & carbohydrate source. Strive to eat a vegetable with each meal as well.
  6. Drink a Glass of water with every meal, and during exercise.
  7. Do Cardio at least 3 times per week
  8. Weight train at least 3 times per week

In reviewing these guidelines many new questions may come up for you. You may think you need to have the answer to a few more questions per guideline to properly start out on the right foot. If this is the case, you are not giving yourself enough credit. You are smart enough to get started within these 8 parameters. There is so much information out there on nutrition and training that it seems to overwhelm people and they tend to overcomplicate everything. So many people overcomplicate it to the point that they never start.  It is very likely that the answer to your question will come later in this program when necessary. I will provide you with information and goals in a systematic orderly fashion strategically designed to build upon the principles and skills that you previously will have learned and mastered. Strive to make each day and week better than the last.