Showing posts from December, 2013

Let God Make Your List

Just had to share this from Jimmy Pena, of PrayFit:

"Many of us are cleaning out cupboards, jotting down training schemes and setting our goals and objectives for a happy and healthy new year. And for that, we are so excited. We can't wait to be a resource of encouragement and motivation. And like many of you, I want God to make my list. But not as an item to be checked off, but that He actually MAKES my list. 

 Sure, I may have my own plan for the...
year, but honestly, I want His plan for my life! What about you? As you clean your cupboard, have you allowed Him to clean your heart? Like old food, what on the inside of us needs to be removed (or added) for next year? The list isn't easy, so let Him make it.

And then get excited about what God has in store. As you do, consider the changes you can make for His glory. We spend hours in the gym, running miles, swimming laps or on social media, but rarely spare 10 minutes a day in His Word or on our knees in prayer. Will that c…

2013 Highlights

2013 has been a really great year! God has been so good to me, and I just thank Him and give Him praise for all He has done. I can't wait for what 2014 has in store for me!

Some highlights from this year:

7 year anniversary trip to Gatlinburg Definitely the highlight of my year right here! Absolutely love this little girl so much.
Family weekend in NYC!
My photoshoot with MuscleTech-such an amazing experience that I am so grateful for. Still feels like a dream to, that happened in real life?
As for training, this year wasn't a focus on strength, but I did accomplish a goal I never thought I'd reach of a 225lb squat! (Watch here: I was SO excited about this! Hope to only get stronger this coming year and continue growing and challenging myself in new ways.

I don't do New Year's Resolutions...but I do try to think of some things I can focus on and get better at in the coming year. I don't even have any specifi…

Christmas Recap & A Workout

I hope everyone had a wonderful Christmas! As we do every year, Christmas Eve we went to Mom's house to open presents, then Christmas morning my husband and I opened the presents we got for each other and from the in-laws, and then we went to my grandma's for the rest of day. I wanted to stay on track with my workouts this week, but with the gym being closed on Christmas day, I decided to get in a lower body workout at home. All I used was a kettlebell and a pair of dumbbells. You really don't need a gym or a lot of equipment to get in a great workout! Here's what I did in place of my regular leg day at the gym: 1)Bulgarian split squats w/dumbbells: 4x8 2a)Dumbbell squats: 3x12 2b)Kettlebell swings: 3x20 3)Single leg upper elevated hip thrusts: 3x12 4)Seated band abductions: 2x25 Finisher: Lsit hold on dumbbells, 4x12 seconds + 1 leg reverse lunge jumps, 3x8 My hamstrings are even a little sore today from the kettlebell swings! I'll do my heavy squats later this weekend…


1st Corinthians 13--Adapted for Christmas: "If I decorate my house perfectly with plaid bows, strands of twinkling lights and shiny balls, but do not show loveto my family, I'm just another decorator.   If I slave away in the kitchen, baking dozens of Christmas cookies, preparing gourmet meals and arranging a beautifully adorned table at mealtime, but do not show love to my family, I'm just another cook.   If I work at a soup kitchen, carol in the nursing home, and give all that I have to charity, but do not show loveto my family, it profits me nothing.   If I trim the spruce with shimmering angels and crocheted snowflakes, attend a myriad of holiday parties, and sing in the choir's cantata but do not focus on Christ, I have missed the point.   Love stops the cooking to hug your child. Love sets aside the decorating to kiss your husband. Love is kind, though harried and tired.  Love doesn't envy another's home that has coordinated Christmas china and table linens.  Lo…

Hit Those Weights!

Well, the new year is right around the corner! Now is the time when many of you are thinking about getting back into the gym and starting a fitness routine. Whether it's your first time or your first time in a long while, the gym can be intimidating. How do you know what to do? What's the most effective routine?

So often people, especially women, join a gym mainly for cardio. They do their hour on the elliptical, a few light weight exercises for arms and inner thighs and call it a day. Ladies, this is not gonna cut it. It's a start, for sure-anything that gets you moving is not a bad thing. And if that's all you can do, then do that. But there is something better, and I believe that is strength training.

I think a big part of the reason why women choose to focus on cardio over weights is because, well, it's just easier. I mean, going to the gym and hopping on the treadmill or the elliptical requires no thinking or planning, there's no routine to follow, you do…

Merry Christmas From The Cappotelli's! :)


Meal Prep For The Lazy Person

Today I thought I'd share how and what foods I prepare for the week.

There are a lot of Instagrammers and bloggers out there who are, like, these fancy chefs that prepare these amazing meals every day....but that is not me. I am not ashamed to admit that I am lazy when it comes to cooking. I don't enjoy it at all. My meals are pretty boring, and I eat almost the same thing every day...but hey, it works for me and my goals, and that's all I need.

Having food on hand through the week for me is KEY and has made my life SO much easier. If you're like me and don't have time to cook dinner every night(or are just lazy and hate to cook like me!), having food to just warm up in the microwave is the way to go. It's also helpful to have an idea of what meals you're going to have throughout the week so that you'll be prepared and have those foods on hand. 

Just to give you idea of what I eat throughout the week, I pretty much always have chicken, turkey and eggs ever…


This seasoning. I eat a lot of chicken during the week, as it's easy to cook in bulk and have on had for meals and snacks. So I experiment with a lot of seasonings, and this one is my fave so far!

The Voice! I'm a sucker for singing competitions. I love Tessanne's voice-she is just amazing. The finale is tonight, who's watching?

These yummy muffins for a post workout treat.
They are reeeaaally good and so easy to make! Oh-and Coconut crème pie Lara bars! Wow, I don't know why I hadn't tried these sooner. I don't eat them often, but they are definitely a treat when I do. Best kind I've tried by far!

Thinking about...
How Christmas is next week!!!?? Gosh, it crept up on us fast. I don't want it to be over. birthday is Thursday, and this will be my last year in my twenties!!! Whaaaa??? It just doesn't seem like I should be almost 30...really? I feel like a teenager still, so I guess that's what counts, ri…

We Will Suffer

"The truth is, suffering is a normal part of life. Unlike what we hear on TV, following God doesn’t make all of our problems go away. The Bible tells us it’s quite the opposite." -Chip Ingram

Everyone wants to be happy and comfortable. Most people's goal in life is to achieve success, make money, and enjoy their life. Most people's focus is mostly on themselves and doing what is best for them, what makes them happy. Health, wealth and success is what we all want, right?

Well, I've learned that as Christians, that may not necessarily be what God wants us to strive for.

I used to think that my great life, my nice house and car, and my husband were "rewards" for living my life for God, but now I realize the error of my thinking. I now realize that God doesn't want us to be comfortable and complacent. I believe that He wants us to grow as a person and grow in our faith. He wants to bring us closer to Him. He wants our faith in Him to deepen. He wants …

It Snowed!

We don't get a ton of snow here in KY, so it's always a big deal even when we get a little.
 I used to be a snow "hater", but now I love it because it just makes it feel so much more  "Christmas-y". Now I know why my dad loved the snow so much. It makes winter go from ugly and gray to beautiful! :)



Your Body Is A Canvas

I'm a big advocate of not training solely for looks. I try to encourage women(and myself!!) to focus on what their bodies can DO and not to be super obsessed with just reaching a certain number on the scale or getting to a certain body fat percentage.

With that being said, I don't think there is anything wrong with training to enhance your physique. I don't think there's anything wrong with wanting to shape and transform your body. No, it's not the ONLY reason to workout, but it is one of the MANY great benefits, right? 

Being strong just to be strong is great, and if that is all you focused on in your training, that would be awesome. But most people want to look good, and that's not going to change. My goal is for women to see that lifting weights CAN do that. They can help you lose fat, build muscle, and transform your physique. I know because I've been doing it for half my life.
There are some people whose main goal is to build and shape their bodies. Th…

What I Ate Wednesday & a Booty Challenge!

What I Ate:
Protein oats(1 scoop protein, 1 tbsp peanut butter, 1/2 cup oats) & coffee w/cream
Post workout: 1 scoop Anabolic Halo + 2 slices pumpkin spice bread with Laughing Cow cream cheese(yummmmmmmm!)
Roasted red potatoes, scrambled eggs (2 whole, 2 white) with mozzarella cheese, 1 turkey sausage patty
-Another cup of coffee w/ cream-
3 oz chicken breast, apple
4 oz lean turkey burger w/ketchup, 1 cup rice
1/2 cup cottage cheese
2 tbsp peanut butter

Today was leg day, my favorite day of the week! :) I had an off day last week with my low back being still sore from deadlifts, but this week I was back on my game and feeling strong! Worked up to a heavy set with 175 on squats, which is the heaviest I've gone in quite a while.

Then after squats and deadlifts I decided to do a booty challenge I got from Tara at Sweat Like A Pig. The challenge is to do as many hip thrusts as possible in 90 seconds with 135lbs. I am always up for a challenge an…

Thanksgiving Recap

Hi! I hope everyone had a wonderful Thanksgiving! I enjoyed spending time with my family and eating lots of good food! Here are a few pics from Thanksgiving day at my grandma's.

Love my family! Then yesterday we had Thanksgiving at my Mom's house, so I got to see beautiful Celeste again, which always makes me happy! :)  I think she is the prettiest baby I have ever seen, and she is always so happy! Also this weekend I got all my Christmas decorations finally put up. I am a little OCD about my trees, so it can be stressful putting them up, but it's so worth it when they're finished!  I looooove my house all decked out for Christmas! My shopping is all done, too, so now I can just relax and enjoy the holidays. Sooo I woke up the day after my first Thanksgiving feast feeling lean! Yup, even after all that mac and cheese and pumpkin pie. :)
I'm not tracking my intake, but still eating carbs with almost every meal and just lifting heavy with a couple of finishers a…