One of the most popular posts here at FatfighterTV is an interview I did with fitness model, Jamie Eason, about her diet – foods she avoids, her splurges, and her grocery list. Now, check out this video she sent of her making her “Oh Baby” Carrot Cake Protein Bars – you can also read the recipe below. And make sure you stop by Jamie’s new website for more recipes, exercise tips, and modeling pics!

Click here to view the embedded video.

“Oh Baby!” Carrot Cake Protein Bars

Ingredients:
Non-fat no-stick spray
1 cup oat flour (ground oatmeal found in the health section of your grocery store)
2 tsp cinnamon
½ tsp baking soda
¼ tsp salt
1/8 tsp ground nutmeg
1/8 tsp allspice (optional – more like spice cake)
3 egg whites
¾ cup Splenda
½ cup fat free Ricotta cheese
2  4 oz. jars or packs of baby carrots (instead of shredded carrots)
2 scoops vanilla whey protein (look for a low sugar, low fat and low carb variety)
1 cup quick cooking oats (optional for added carbs and energy)

Directions:
Preheat oven to 350 degrees.  Spray an  8 x 8 pyrex dish with non-stick butter spray.
In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg.
In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined.  Add the wet ingredients to the flour mixture and mix well.  Finally, fold in the quick cooking oats (optional) and stir until just combined.
Pour batter into the pyrex dish and spread evenly.  Bake 28 – 30 minutes or until a toothpick comes out clean.  Let cool and cut into 16 pieces – 4 x 4.

Nutrition per serving:  2 small squares
94 calories  (132 cal with oats folded in)
1.25 g fat  (2 g fat with oats folded in)
10 g carbs (17 g carbs with oats folded in)
10 g protein (11 g protein with oats folded in)

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We’ve been talking a lot about booty-kicking workouts lately, so it was perfect timing when fitness model, Jamie Eason, got in touch with me yesterday to let me know she will be on the cover of the September issue of Oxygen magazine – and the topic is glutes.

Here’s a sneak peek of the cover – the magazine should be out any day now. And yep, “Get Great Glutes” means even more booty-kicking workouts for you… and your behind.

Jamie says, “I just wanted to share the accomplishment because it is my favorite women’s fitness magazine and I was fortunate enough to get to be in the issue that focuses on glutes, a common problem area for many women.”

Yes, it definitely is, isn’t it? Can’t wait to see the exercises!

Until then, check out a bonus upper-body workout from Jamie on Oxygen’s website. This is just one of 5 moves you can learn:

I’ve never seen the cross chest dumbbell curl before, so thanks for sharing, Jamie and Oxygen!

Speaking of sharing – a few months ago, FFTV featured Jamie Eason’s diet and grocery list. Now, you can find out much more about Jamie at her website.

You look fabulous, Jamie! Thanks for inspiring us to be healthy and fit.

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A few months ago, FatFighterTV featured a video of fitness model, Jamie Eason’s plyometrics card routine - a workout she uses when she travels and doesn’t have access to a gym, or when she wants to mix up her regular exercise routine. Jamie also wrote out her plyo workout for FFTV to share with those who would rather read than watch how to do it. With summer travel here, I thought this would be a good time to share it with you. It’s a tough workout, but you can pretty much do it anywhere your summer vacations take you.

Jamie Eason’s Plyo Card Routine

Perform 2 sets of the following exercises all in a row. Use a deck of cards, with the jokers still in the deck, and flip 3 each time. Add up the cards (face cards are ten and aces and jokers are either one or eleven, depending on how fit you are). Perform that many reps and then flip three more. Rest for 2 – 3 minutes between sets. A set is complete after all exercises have been performed in a row.

(15) jump squats

(15) jumping jacks

(15) alternating jump lunges

(15) high knees

(15) mountain climbers

(15) running butt kicks

(15) wide push ups

(15) jumping jacks

(15) bicycle crunches

(Note: the “15” next to the exercises is if you don’t have cards).

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To help get you motivated, check out these interviews FFTV did with Jamie:

Jamie Eason’s diet (including her grocery list!)

Jamie Eason’s workouts, wisdom, and wake-up call to get healthy

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Learning about fitness model, Jamie Eason’s intense exercise schedule yesterday really made me want to rev up my workouts! Today’s revelations make me glad all the stores I went to this weekend were out of Speck-Tacular Peanut Butter M&Ms! Of course, a critical part of Jamie’s routine is diet. She tells FatFighterTV about the foods she avoids, her splurges, and her grocery list.

FatFighterTV: How important is diet to you?

Jamie Eason: In my opinion, diet and sleep are even more important than weight training. Nothing will derail your dieting efforts faster than lack of sleep because you will likely crave carbohydrates because they provide quick energy and although not all carbs are bad, low energy can often lead to over indulging. Eating to maintain a lean appearance is different than eating to be healthy. To be lean, you must get your body into a rhythm. That rhythm is what keeps your metabolism fired up and burning food like a machine. So, eating on a schedule, ideally about every 3 hours, with the proper portions and the correct foods, will ultimately lead to fat loss, even with minimal exercise.

FFTV: Are there any foods you avoid?

JE: Yes, I avoid most any food with a laundry list of ingredients. Many packaged foods are laden with chemicals. Those chemicals affect your body kind of like bad gas will affect a car. It will still run but over time it may break down. Sticking to whole foods or foods in a more natural state, will not only benefit you in a nutritional sense, but they will allow your metabolism to function better. Try your best to avoid putting crud in your engine.

FFTV: Do you splurge? On what?

JE: Yes, I splurge on occasion but splurging and binging are two separate things. I might have an occasional piece of carrot cake or even a piece of pizza, but I try and choose the low fat, low sugar varieties and I definitely practice portion control. On a daily basis, if I crave sweets, which has been known to happen, I will eat a piece of sugar free chocolate or have a Fudge Tofutti pop, which are my favorite.

FFTV: As far as diet, do you believe it’s okay to eat some junk foods… or should you avoid them completely?

JE: If you remember, I mentioned earlier that there was a difference between eating to be healthy and eating to be lean. If you are eating to be healthy and choosing a wide variety of foods to fulfill your nutritional needs, an occasional junk food treat is okay. However, keep in mind that occasional means once a week or even once every few weeks. If you are eating to be lean, you will likely never achieve the look that you are truly after if you consume any junk foods whatsoever. It does not sound very fun, but whoever said, “It doesn’t taste as good as being thin feels”, kept their priorities straight. It’s a personal choice.

FFTV: You are a role model to many women. How about some words of motivation…

JE: Wow, thank you! It’s so humbling to think that after the poor diet and exercise choices that I made in the past, that I could now be a role model. However, that is the exact message that I want people to get. Change is possible. You are responsible for your own well-being. No one will ever take better care of you than you can! Change starts first with a desire, then a plan and finally the dedication to stick with it! You could never get ahead at work or in your personal relationships if you just decide to quit trying. The same goes for your fitness plan! There will be good days and bad, that is to be expected, but if you can succeed in incorporating fitness and good nutrition into your lifestyle, it will enhance your life all the way around. The proof is in the sugar free pudding, so try it!

FFTV: Thanks, Jamie! You’ve definitely inspired me!

You can learn much more about Jamie at her website. And below is her ongoing grocery list she passed along. You just might find something new to try in your quest for healthy options. I’ll be adding the sugar-free syrups to my list!

Jamie’s Suggestions for a Healthy Grocery Shopping List

Proteins

• Boneless, Skinless Chicken Breast
• Tuna (water packed), or White Meat Chicken (water packed)
• Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
• Shrimp
• Extra Lean Ground Beef or Ground Round (92-96%)
• Buffalo steak (lean)
• Protein Powder (lactose free)
• Egg Whites or Eggs
• Rib eye Steaks or Roast
• Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
• Top Sirloin (aka Sirloin Top Butt)
• Beef Tenderloin (aka Filet, Filet Mignon)
• Top Loin (NY Strip Steak)
• Flank Steak (Sir Fry, Fajita)
• Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
• Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

• Oatmeal (Old Fashioned or Quick Oats)
• Sweet Potatoes (Yams)
• Beans (pinto, black, kidney)
• Oat Bran Cereal (watch sugar, less than 6 grams)
• Brown Rice
• Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
• Farina (Cream of Wheat from box)
• Multigrain Hot Cereal
• Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
• Rice (jasmine, basmati, Arborio, wild, brown)
• Potatoes (red, baking, new)
• Kashi Low Sugar Cereals (less than 6 grams of sugar)
• Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
• Carbdown Flatbread (Wal-Mart)
• Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
• Whole Wheat Tortillas (Food for Life brand)
• Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

• Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
• Broccoli
• Asparagus
• String Beans
• Black Beans
• Spinach
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Celery
• Mushrooms
• Pickles
• Cabbage
• Sprouts
• Cucumber
• Green or Red Pepper
• Onions
• Garlic
• Tomatoes
• Zucchini
• Squash
• Spaghetti Squash (my fav)
• Pumpkin

Fruit

• Berries (blueberries and raspberries)
• Lemons or Limes
• Melons (not watermelon)
• Grapefruit
• Apples
• Dates
• Grapes
• Oranges
• Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
• No dried fruits, including raisins (loaded with sugar)

Healthy Fats

• Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
• Olive Oil or Safflower Oil
• Nuts (peanuts, almonds)
• Flaxseed Oil
• Avocado

Dairy & Eggs

• Low-fat or Fat-free cottage cheese
• Eggs
• Low or Non-Fat Milk (eat dairy only occasionally)
• Non-fat yogurt (look for low sugar only)
• Fat free String Cheese
• Fat free Cream Cheese

Beverages

• Bottled Water
• Iced Tea (decaf)
• Coffee (decaf)
• Diet Soda
• Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes

Condiments & Misc.

• Fat Free Mayonnaise (on occasion)
• Ketchup (Heinz One Carb brand only)
• Reduced Sodium Soy Sauce
• Reduced Sodium Teriyaki Sauce
• Balsamic Vinegar
• Balsamic or Raspberry Vinaigrette (Farm Grove)
• Salsa or Fresh Pico De Gallo
• Splenda
• Steak Sauce
• Sugar Free or Low Carb Ketchup
• Sugar Free Maple Syrup
• Sugar Free Jelly (Polaner or Smuckers)
• Chili Paste
• Tomato Paste (low sugar)
• Mustard (yellow or Dijon)
• Extracts (vanilla, almond, etc)
• Low Sodium fat free beef or fat free chicken broth
• Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
• Worcestershire Sauce
• Fat free cooking spray
• Sugar Free Applesauce for baking

Herbs & Spices

• Chili powder
• Mrs. Dash (all varieties)
• McCormick’s (all varieties)
• Butter Buds
• Cinnamon
• Allspice
• Basil
• Bay leaf
• Onion Powder
• Garlic Powder
• Dill
• Ginger
• Sage
• Rosemary
• Paprika
• Thyme
• Oregano
• Curry Powder
• Red Pepper
• Marjoram
• Tarragon
• Dry Mustard
• Cumin
• Saffron
• Nutmeg
• Pumpkin Pie Spice
• Black Pepper

Other Items to Purchase

• Fat-Free Cool Whip
• Tofutti fudge pops (my fav)
• Sugar Free Jell-O
• Sugar Free Popsicles (Philly Swirl are awesome)
• DaVinci Gourmet Sugar Free Syrups (www.davincigourmet.com – my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
• Tacori Sugar Free Syrups (World Market)

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She’s bright, buff, and beautiful. Fitness model, Jamie Eason, is in tip top shape… but I was surprised to learn she hasn’t always been that way. The former Houston Texans NFL cheerleader is now a spokesmodel for BodyBuilding.com. She talks to FatFighterTV about her workouts, her struggles, and the health scare that got her to change her diet and exercise for good.

Jamie Eason: Quick Stats
Height: 5′2″
Weight: 106 – 112 lbs.
Age: 31

FatFighterTV: What are your biggest accomplishments?

Jamie Eason: My biggest accomplishments thus far are graduating college with a bachelor’s degree, buying my first home, becoming an Oxygen cover model and winning the title of World’s Fittest Model in 2006.

FFTV: When were you a Houston Texans NFL Cheerleader? And for how long?

JE: I was a Houston Texans NFL Cheerleader in 2001. I only cheered that one year.

FFTV: What are you working on right now?

JE: I shoot for magazines on a monthly basis and represent BodyBuilding.com as a full-time spokesmodel. This year I am focusing on producing a fitness video.

FFTV: Have you always been in good shape?

JE: No, I was more of what I would call “skinny fat”. I have always been a healthy weight, but there was no tone to speak of. Though I was fairly active in dance and sports, I ate poorly and my skin texture appeared pudgy in some areas and lumpy in others.

FFTV: How… and why did you get started in weight training?

JE: Growing up I always felt the same pressures that most girls face to be pretty and accepted by my peers. I always struggled with my body image, though I was never really overweight. After my stint as a Texans Cheerleader ended, returning to a fairly sedentary lifestyle and changing to a desk job really took a toll on my body. I gained some weight from poor eating habits and lack of exercise. The cellulite was creeping up, yet I couldn’t find the motivation to get to the gym. It took a breast cancer scare to really wake me up and realize that I was not as healthy as I should be. Thankfully, early detection and a lumpectomy prompted a visit to a nutritionist and ultimately led to my stepping foot back into a gym. It was a struggle at first to stay consistent, but with help from both a nutritionist and trainer, 6 months later, my body had really transformed.

FFTV: Do you enjoy weight training?

JE: Yes, I love it! Weight training, in my opinion, is really the fountain of youth. The endorphins that are created from really exerting yourself pushing and pulling weight, can really revitalize you. It not only reduces stress but adding muscle to your physique makes you stronger, more nimble and ultimately makes you look better.

FFTV: What is your typical workout schedule?

JE: I have had a hectic travel schedule lately, so I just recently started heading back to the gym with more consistency. My current workout routine is as follows:

MON: Back: (increase weight on each set)
Pull-ups 5 X 5 (slow and controlled)
Single Arm Dumbbell Rows 3 X 10
T-bar Row 3 X 10
Seated Rows Close-Grip 3 X 10
Lat Pull-downs 3 X 10
CARDIO: warm-up at 3.5 MPH for 3 – 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest

TUES: Shoulders: (increase weight on each set)
Seated Dumbbell Press 3 X 10
Side Lateral Dumbbell Raises 3 X 10, last set is a drop set (ex. 15 lbs. for 10 reps, 12 lbs. for 10 reps, and 10 lbs. for 10 reps)
Seated Rear Delt Flyes on Machine 3 X 10, superset with front barbell raises 3 X 10
Dropset of Lateral Raises with Cables 3 X 10
CARDIO: 40 minutes on stepmill at level 8

WED: Legs: (Quads & Calves)
Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set
Smith Machine Squats (narrow stance) 3 X 15, or last set to failure
Leg Press (feet in center of platform) 3 X 15, or last set to failure
Walking Barbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
CARDIO: 1 mile run

THRS: CARDIO of Choice for 40 – 60 minutes

FRI: Arms, Chest & Abs: (with active rests, works best with a partner)
Seated Incline Dumbell Press 2 X 10, followed immediately by alternating dumbbell curls 2 X 10, and finally incline dumbbell flyes 2 X 10 (all performed in succession)
*immediately begin jumping rope while partner performs the same routine (about 2 minutes) and then repeat the above exchanging alternating dumbbell curls with skull crushers or dips 2 X 10 (so 4 sets in all)
Cable Flyes 2 X 10, followed immediately by cable bicep curls using straight bar 2 X 10
*immediately begin mountain climbers while partner peforms same routine (about 50 mountain climbers) and then repeat the above exchanging cable curls with cable tricep pushdowns 2 X 10 (so 4 sets in all)
Roman Chair Leg Raises 3 X 10
Alternating Bicycle Crunches 3 X 25

SAT: Legs: (Hams, Glutes & Calves)
Seated Leg Curls 1 X 20 (light), 3 x 10, last set a drop set
Smith Machine Squats (wide leg stance) 3 X 15, or last set to failure
Leg Press (feet high on platform) 3 X 15, or last set to failure
Stiff-legged Deadlift 3 X 15, or last set to failure
Lying Leg Curl 3 X 10, last set to failure
Seated Calf Raises 3 X 10 with pauses at the top, superset with calf presses on the leg press machine 3 X 20
CARDIO: 1 mile run

SUN: REST

FFTV: How hard is it to look that good?!!

JE: Unfortunately, it’s not easy! If it were, everyone would look fit all the time. People need to realize, women especially, that what you see in magazines is not only enhanced with Photoshop, but many models are photographed around contest time or the women have trained specifically for the shoot. I will be the first to admit that even with my best efforts, stress and hormones alone, will add 8 to 10 pounds of water weight that are sometimes unavoidable before a shoot. It is very difficult to achieve the perfect look we see in magazines, and nearly impossible to maintain it for any length of time. Age, hormones and genetics are all big factors. However, I can say with great certainty that a consistent healthy meal plan and weight training routine can drastically improve your appearance.

FFTV: Are there days when you don’t want to workout? How do you overcome that?

JE: Yes! This happens quite often. I have learned to do many of my workout routines at home so that I can’t use time or not wanting to “get ready” as excuses. The key is to get in a few short workouts during the day that really exert some serious effort. I will turn on my favorite TV show and literally finish a routine in 15 to 20 minutes. I try and do that twice and when I do, I feel really good. I always try and tap into that feeling when I’m not in the mood to exercise or I’ve had a challenging day. As for actually going to the gym, get a buddy. Really push one another to make the commitment and show up.

FFTV: Weight training can be intimidating. What is a good way for beginners to get started?

JE: Take a buddy with you to show you around the gym, or better yet, pay a trainer for a few weeks until they have shown you 3 to 4 exercises for each major muscle group in the body and you feel confident performing them on your own. Also, buy the latest fitness magazines and really educate yourself on why you are doing each exercise. It will help you squeeze the proper muscles and get the most benefit from your workout.

FFTV: A big reason people don’t workout is they don’t have time. Any advice?

JE: Yes, stop making excuses! There are opportunities to add exercise everywhere. When you run the microwave at home, do some jumping jacks or run in place until the time is up. When given an option at work or in an office building, always take the stairs. Also, do lunges or squats while brushing your teeth and for Pete’s sakes, quit circling the parking lot to get a closer space. Park a reasonable distance away and walk.

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Tomorrow, it’s all about Jamie Eason’s diet - foods she avoids, her splurges, and her grocery list!
And check out this video Jamie sent FFTV. It’s her Plyometrics Workout. You can do the exercises just about anywhere. All you need is a deck of cards… and a lot of stamina.

And don’t forget to stop by Jamie Eason’s website!

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• Arnold Sports Festival – A Mega Dose of Muscles and Fitness

Arnold has left the building. Yes, the Arnold Sports Festival wrapped up Sunday here in Columbus, Ohio. Wow – what a turnout! The big event attracted more than 17,000 competitors and 150,000 fans over three days. And FatFighterTV got in on the action just in the nick of time – let’s just say I was running a little behind schedule…
Named after its co-producer – California governor and former body builder, Arnold Schwarzenegger – the event is the nation’s largest multi-sports festival. It features everything from competitions in body building to championships in dance, archery, and table tennis. Plus there’s the Arnold Fitness Expo with 650 booths showing off the latest in fitness clothing, footwear, and supplements.

All in all, the perfect place for Les Dowdy and Melinda Files to get motivated about hitting the gym and get some healthy ideas for their future business.

“We’re both into health and fitness,” Dowdy tells FatFighterTV. “We want to open a juice bar.”

“It’s very inspirational,” says Files. “I can’t wait until next year.”

Speaking of inspirational… on our way out, we caught up with head-turning Fitness Model, Jamie Eason, in town for the festival from Houston. We will be featuring her in this blog soon, so stay tuned. Until then, you can check her out in DXL magazine and on BodyBuilding.com. ***Updated – Check out my interviews with Jamie:

Jamie Eason’s workouts

Jamie Eason’s diet

From what I saw in the little time I had at the Arnold Sports Festival, well – as Arnold would put it… I know next year “I’ll be back.”

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