and then there was only 3 WEEKS left :)

Hi everyone, Hope your Sunday is fabulous...

It becomes more exciting each and every week. Now only 3 weeks until I step on stage for the OCB Battle on the Beach in Gulf Shores, Alabama.

Someone very close to me asked me this week how I was enjoying the process...

My reply; it's one of the best things I have ever done and I have never felt stronger physically but more importantly mentally!

I realized this week I know the goal of my online platform www.cindylaneross.com
I have battled Rheumatoid Arthritis since the age of 19, heavy workloads consisting of 18 hour days, sickness and death with immediate family members, hormone imbalances, and the list goes on...

I understand what life throws on us and as women sometimes it feels like an uphill battle and I didn't have kids to add on top of everything else.

I want women to understand "Aging is not lost youth, but a new stage of opportunity and strength."

Going through this journey, each day I get stronger and evolve more than the day before.

I want women to know you can be fit, strong, and healthy at any age- and that endurance and strength can even peak later in life. 

I am not saying this is easy...
Waking up daily at 3am just to fit it all in is tough some mornings, the low energy days, and pushing past what you think is your max potential... but when you do, you quickly realize just how strong you are!

This past week was refueling days until Wednesday which consisted of more carbs than my body knew what to do with. Then it was back to KETO with additional cardio.

Jelly on Plain Rice Cakes and 250grams of Egg Whites

You ever have those moments which take you back to your childhood... I don't remember a ton of mine but as soon as I tasted the jelly, I remember my grandmother making me nasty jelly sandwiches.

As owners of Orange Beach Fitness here in Orange Beach, AL
(former owners of Bodies By Cindy) if you live in the area call today to get started with personal training. We would love to help you reach your fitness goals. A little flashback to when we started in 2010. Excited to begin this journey again!

Check-in with my coach... down 2lbs since last Sunday and 13.8% Bodyfat

Stay tuned to www.cindylaneross.com

Lots of changes coming soon! Also, check out www.orangebeachfitness.com.

For those wanting to attend the OCB Battle on the Beach on Oct. 20, 2018, here is the link for tickets!

http://testedshows.com/events/tickets.php?event=MTIx

See by you all next week! 

XOXO,

Cindy Lane Ross

4 WEEKS TO GO until the OCB Battle on the Beach Bodybuilding Competition

Everyone keeps asking me if I am loving the process, am I ready for it to be over, so do I love working out this much...

Thanks, Angel Curves, still loving my waist cincher. Current measurements: 22" waist 

Let me say I absolutely LOVE the process! I needed this discipline in my life and if you knew me when I played professional tennis in my teens it would look a lot like this :)

I will continue this journey and I decided I want this in my life. I have my eyes set on a competition in June of 2019 and I will work to put muscle on so I can move up to Figure division.

I do love working out this much, am I tired... some hours of the day I get pretty sleepy but overall I am the fittest and healthiest I have ever been in my life, so YES... I love working out this much.

So we hit 4 weeks until the competition. Yesterday my posing coach drove from Panama City, Florida to meet with my coach from Mobile and we had a whole morning here working out, eating, and posing at the Orange Beach Recreation Center.

2nd week of Keto this week... was way better than last week and my body responded well with 4.5lb weight loss. I felt depleted by end of the week but today started the refueling process before the final push. Coach Christian says to enjoy it, calorie deficient after Wednesday :) I'm probably one of his only clients who complain about too many carbs :)

Today was Gluten Free Pancakes, Rice, Rice Cakes, Sweet Potatoes... most carbs of my life :)

My transformation on KETO...Have you tried KETO before, it's absolutely amazing how your body responds... 

Something exciting that happened this week, we bought a new boat. Check it out and we launched Island Time Tours & Charters as well. www.islandtimetoursandcharters.com

Being thicker last year was definitely cheaper... went into the Martin Center this week to have my face injected with Botox and fillers.

Today was my refueling day and somewhat of a REST day... I traded barbells for Yoga this morning so I can work on my stretching and loosening up my back for the poses I need to hit on stage.
Enjoyed sitting on the balcony, taking my time to get ready, enjoying the morning with my hubby!

Jason and I drinking coffee on the balcony #sundayfunday

Orange Beach Yoga

We also did date night at my favorite restaurant in Orange Beach, Cobalt's... the sunset was just WOW! #ilivewhereyouvacation

They did a superb job of dry salad and no seasoned fish so I could stay on target with my meal plan, thank guys!

Check-in this morning... 14.8% Body Fat, 126.8lbs 

Hard Work. Discipline. Consistency. = Magic Pill

          

Until next Sunday, you guys have a great week!

xoxo

Cindy Lane Ross

This is the sleepy face of 4am on a Saturday morning :)

www.cindylaneross.com

www.orangebeachfitness.com

Fat To Fit Radio Show Topic: Pizza Prescription

As promised by the Fat To Fit Radio Show...

Pizza Prescription

Kids in the United States love their pizza and some researchers now argue the food should join the ranks of sugary drinks and fast foods — increasingly decried in recent years for the toll they take on health. In a new study, the researchers found that pizza is a large source of calories, saturated fat and salt in kids' diets. They argue kids should not eat more than one or two slices of pizza for a meal. However, many foods are eaten too frequently, and in portions that are too large. To address the problem, people don't have to swear off eating all pizza, but instead, they can eat smaller portions and healthier versions of it. They suggest making it at home, instead of ordering it out where you don't have any control over how it's made. Pizza being blamed as the problem in children's diets is not fair to single out. Eating things you enjoy in moderation is always key. 

Working Shift Work & Staying on Track

As Promised By The Fat To Fit Radio Show...

Working Shift Work & Staying on Track

Working shift work can take a toll on your physical health and well-being, causing disruptions in sleep, diet and exercise. Creating a strategy for proper nutrition, self-care and exercise will help you drop pounds and achieve a healthy weight.

DIET

Diet is responsible for 80-90% of your success or failure when it comes to staying healthy. You don’t need to freak out if you miss a workout after a long night shift, but you gotta take care of yourself while you are working with your nutrition. Losing weight means creating a calorie deficit. Reduce your caloric intake by 250 to 500 calories for a healthy weight loss of 1 to 2 pounds a week. It can be hard to turn down sugary snacks and fatty foods when you are tired, so planning and prepping healthy food is essential if you work the night shift. Eating snacks and meals that consist of complex carbohydrates, protein, healthy fat, fruits and vegetables helps you maintain your sugar levels and energy throughout the night. Skip the candy and soda, and opt for nutritious snacks. Peanuts, fruits, hummus and vegetables, whole-grain crackers, low-fat yogurt and fruit smoothies are all examples of easy and nutritious food.

SLEEP

 A lack of sleep slows down your metabolism, makes it harder to turn down foods that pack on the pounds and zaps energy to exercise. Switching off your phone and avoiding sensory stimulation after work helps your body transition into sleep mode. Reading a book, calling a friend or watching a movie may help you unwind, but they can prevent you from getting much-needed sleep. Resting in a dark, cool and quiet room allows your body go through uninterrupted sleep cycles.

EXERCISE

Creating an exercise plan specific to working the night shift will help you lose weight. Too much stimulus before bed may interfere with your sleep, and exercise may keep you up. Going to the gym on your way to your shift is a way to schedule exercise into your daily routine. If you don't want to go to the gym, slot time at home to run, do a workout DVD or lift weights. Doing 150 to 300 minutes of cardio and two or three resistance-training sessions each week will help you drop pounds. While shift workers, such as nurses and fireman, may not have a lot of predictability in their day, small efforts do contribute to weight loss. Jump rope, take a quick walk or do jumping jacks during a break.

Bruen, Judy. "How to Lose Weight Working the Night Shift". Live Strong. Jan. 8, 2014. Web. Jan 15, 2015. "http://www.livestrong.com/article/49307-lose-weight-working-night-shift/".

Power in mindset in weight loss- Cindy Ross doing a podcast interview with Dr. Michael Tremba

Cindy Ross during a podcast interview with Dr. Michael Tremba

http://naturalweightlosstruth.com/the-power-of-mindset-in-weight-loss

Baked Chicken

I got a pack of chicken breasts on sale at the local grocery store- I think it had about 8 large boneless breasts.​

I think we got 3 meals out of them. ​

Ingredients:​

2 tablespoons of olive oil​

1 clove minced garlic​

1 cup of wheat bread crumbs​

2/3 cup grated Parmesan ​

1 teaspoon dried basil leaves​

1/4 teaspoon ground black pepper​

6 skinless, boneless chicken breast halves​

​

Directions:​

1. Preheat oven to 350 degrees​

2. Lightly grease a 9 x 13 baking dish​

3. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture. ​

4. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear. ​

Almond Encrusted Yellow Tail Fish

I went to Market on the Hill Thursday and got some fresh Yellow tail Snapper-YUMMY! 

I paired the fish with smashed sweet potatoes and pan seared brussel sprouts :)

ALMOND ENCRUSTED YELLOW TAIL

Ingredients:

2 servings

3  8 oz. yellow tail snapper fillets

1/4 tsp. sea salt & pepper

1 lemon juiced

1 c. almond flour

1 egg

1/2 c. almond milk

1 c. chopped sliced almonds

4 tsp. canola

3 tsp. Smart Balance butter spread

1/4 c. dry white wine

Directions:

1. Season yellow tail fillets with salt, pepper and lemon juice, then dredge in almond milk, almond flour and egg wash. 

2. Coat fillets in chopped almonds. Pat the almonds on the fish to secure.

3. Saute in canola oil over medium heat, taking care not to burn almonds, until nicely browned. Remove fillets and de-glaze pan with splash of white wine. 

4. Add a squeeze of lemon and melt butter in pan juices. 

5. Drizzle over fish and garnish with lemon slices and parsley.

Grilled Cobia

I finally went deep sea fishing and we caught a Cobia, also known as Lemonfish

This is a very mild fish and can be prepared many ways. They say it's one of the best tasting fishes, I would have to agree. The pork chop of the sea. One thing I am learning is not to overdue the spices which would block out the fish taste. This recipe has good flavor, yet you can savor the fish itself.

Paired with Raw Zucchini, Garlic Cabbage, & left over Couscous

Ingredients:

4-5 medium fillets Cobia

1/3 cup olive oil

1/3 cup lemon juice

2 teaspoons dry mustard powder

1 clove minced garlic

1 teaspoon celery seed

1/2 teaspoon pepper

1/2 teaspoon sea salt​

1 1/2 cup of white wine

Mix all ingredients in a freezer ziploc bag and place in refridgerator

Directions:

1. Mix all ingredients in a freezer ziploc bag and place in refridgerator

2. Marinate for an hour

3. Grill on Medium Heat either using outside grill or grill plate

4. Turning several times, and baste with extra marinade at each turn. 

Don't over cook. Super easy recipe

Roasted Shrimp Cocktail & Sauce

You are going to love this quick & delicious recipe!

Roasted Shrimp

Ingredients​:

1 pound of shrimp, peeled and de-veined​

2 tablespoons of olive oil​

1 teaspoon of sea salt​

1 teaspoon of ground black pepper​

Directions:​

Preheat oven to 400 degrees​

On a large cookie sheet, line with foil and spray olive oil to coat​

Lay shrimp flat and coat with olive oil​

Toss with Sea Salt and Black Pepper​

Place in oven for 8-10 minutes, you want a bright pink color ​

Sauce

Ingredients​:

1 cup ketchup

1 Lemon juiced​

1 teaspoon of Worcestershire sauce​

1/2 teaspoon sea salt​

1/2 teaspoon fresh ground pepper​

​

​

​

Raw Zucchini with Creamy Tomato Sauce

This Raw recipe is amazing! You will think you are eating pasta!

The creamy sauce is delicious and is dairy free :)

I paired this with fresh caught Cobia

Ingredients​:

4 medium zucchini​

20 cherry tomatoes​

2 cloves of garlic​

2 tablespoons of tahini​

3 teaspoons of dried basil​

1 teaspoon oregano​

1 teaspoon sea salt​

1 teaspoon ground black pepper​

​

Directions:​

Process zucchini into spirals or matchsticks and set aside​

Add all ingredients into a food processor, blend until smooth. 

Top zucchini with sauce and serve. Enjoy!​

Sweet Potato Hash Browns

Sweet Potato Hash Browns- Great For Breakfast!

Ingredients

1/4 cup canola oil

1 red onion, thinly sliced (about 2 cups)

1 green bell pepper, diced (about 2 cups)

2 pounds sweet potatoes, quartered and cut into 1/4-inch slices

1 teaspoon ground cumin

2 teaspoons sea salt

1/2 teaspoon red pepper flakes

1/2 cup green onions, chopped

Directions
Pour the oil into a large skillet and place over high heat. Add the onion and bell pepper and saute, stirring, 2 to 3 minutes. Add the potatoes, cumin, salt and red pepper flakes, lower the heat to medium-high and cook, stirring occasionally, for 25 to 30 minutes, or until the potatoes are fork tender and some are browned. The potatoes will begin to stick as they cook. Just continue to turn with a spatula. Stir in half of the green onions, top with the remainder, and serve immediately.

Gluten Free Lemon Pasta with Oven Roasted Shrimp

Gluten Free Lemon Pasta with Oven Roasted Shrimp

Ingredients

2 pounds (17 to 21 count) shrimp, peeled and deveined

Good Extra Virgin olive oil

Sea salt and freshly ground black pepper

1 pound Gluten Free Angel Hair Pasta

4 tablespoons (1/2 stick) smart balance butter spread

2 lemons, zested and juiced

​

Directions:

Preheat the oven to 400 degrees F.

Place the shrimp on a sheet pan with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Toss well, spread them in 1 layer, and roast for 6 to 8 minutes, just until they're pink and cooked through.

Meanwhile, drizzle some olive oil in a large pot of boiling salted water, add the angel hair, and cook about 3 minutes. Drain the pasta, reserving some of the cooking liquid. Quickly toss the angel hair with the melted butter spread, 1/4 cup olive oil, the lemon zest, lemon juice, 2 teaspoons sea salt, 1 teaspoon pepper and about 1/2 cup of the reserved cooking liquid. Add the shrimp and serve hot.

​

Chicken Shawarma

Chicken Shawarma

Ingredients:

• 2 tablespoons fresh lemon juice
• 1 teaspoon curry powder
• 2 teaspoons extravirgin olive oil 
• 3/4 teaspoon salt
• 1/2 teaspoon ground cumin
• 3 garlic cloves, minced
• 1 pound skinless, boneless chicken breast, cut into 16 (3-inch) strips 
• Sauce:
• 1/2 cup plain 2% reduced-fat Greek yogurt 
• 2 tablespoons tahini
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon salt
• 1 garlic clove, minced
• Remaining ingredients:
• Cooking spray
• 4 (6-inch) pitas
• 1 cup chopped romaine lettuce 
• 8 (1/4-inch-thick) tomato slices 

1. 1. Preheat grill to medium-high heat.
2. 2. To prepare chicken, combine first 6 ingredients in a medium bowl. Add chicken to bowl; toss well to coat. Let stand at room temperature 20 minutes.
3. 3. To prepare sauce, combine yogurt and next 4 ingredients (through 1 garlic clove), stirring with a whisk.
4. 4. Thread 2 chicken strips onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill 4 minutes on each side or until done.
5. 5. Place pitas on grill rack; grill 1 minute on each side or until lightly toasted. Place 1 pita on each of 4 plates; top each serving with 1/4 cup lettuce and 2 tomato slices. Top each serving with 4 chicken pieces; drizzle each serving with 2 tablespoons sauce.

Sunday Lunch- Jerk Turkey Sloppy Joe's & Cauliflower Au Gratin :)

Sunday Lunch- Jerk Turkey Sloppy Joe's & Cauliflower Au Gratin :)

Cauliflower Au Gratin

Ingredients
1 (3-pound) head cauliflower, cut into large florets
Kosher salt
4 tablespoons (1/2 stick) smart balance butter spread, divided
3 tablespoons almond flour
2 cups hot skim milk
1/2 teaspoon freshly ground black pepper
1/4 teaspoon grated nutmeg
3/4 cup freshly grated Gruyere, divided
1/2 cup freshly grated Parmesan
1/4 cup ground up rolled oats (or Bread Crumbs)
Directions
Preheat the oven to 375 degrees F.

Cook the cauliflower florets in a large pot of boiling salted water for 5 to 6 minutes, until tender but still firm. Drain.

Meanwhile, melt 2 tablespoons of the butter in a medium saucepan over low heat. Add the flour, stirring constantly with a wooden spoon for 2 minutes. Pour the hot milk into the butter-flour mixture and stir until it comes to a boil. Boil, whisking constantly, for 1 minute, or until thickened. Off the heat, add 1 teaspoon of salt, the pepper, nutmeg, 1/2 cup of the Gruyere, and the Parmesan.

Pour 1/3 of the sauce on the bottom of an 8 by 11 by 2-inch baking dish. Place the drained cauliflower on top and then spread the rest of the sauce evenly on top. Combine the ground up rolled oats with the remaining 1/4 cup of Gruyere and sprinkle on top. Melt the remaining 2 tablespoons of butter and drizzle over the gratin. Sprinkle with salt and pepper. Bake for 30 minutes, until the top is browned.

Jerk Turkey Sloppy Joe's

Ingredients

2 tablespoons vegetable oil
1.5 pounds lean ground turkey or turkey breast
1 onion, chopped
1 Palermo pepper, seeded and finely chopped
1 red bell pepper, seeded and chopped
3 to 4 cloves garlic, chopped
Kosher salt and freshly ground black pepper
1 tablespoon paprika or smoked sweet paprika
1-inch piece fresh ginger, grated or minced
1 teaspoon allspice
1/2 teaspoon ground cinnamon
Freshly grated nutmeg
2 tablespoons chopped fresh thyme leaves
Small handful cilantro leaves, finely chopped or 1/2 a palmful ground coriander

Sauce:

2 tablespoons cider vinegar
2 tablespoons dark brown sugar
1 tablespoon Worcestershire sauce
1 lime, juiced
1 cup tomato sauce
4 rolls heated over grill pan
Chopped scallions, for garnish
Chopped cilantro leaves, for garnish

Directions

Heat the oil in a large skillet over medium-high heat. When the oil ripples and is hot, add the meat and brown. Add the onions, chile, bell pepper, garlic and salt and pepper, to taste. Stir in the paprika, ginger, allspice, cinnamon, nutmeg, thyme and cilantro. Stir occasionally for 8 to 10 minutes.

In a small bowl combine the vinegar, sugar, Worcestershire sauce, lime juice, and tomato sauce. Stir the sauce into the turkey mixture. Simmer for a few minutes, then serve on rolls with a garnish of scallions, chopped pickles, and chopped cilantro.