Various workouts

 

Chocolate protein mug cake with raspberries!!

 

Seated hamstring curls

 

Hip thrust machine

 

Single leg press

 

Warm up single leg touch downs

 

Suspension squats warm up

 

Seated hip abduction - up five more pounds

 

192 Days out

 

90 second rest between each set!!

 

Roasted black kale, roasted asparagus over roasted quinoa served with a extra lean ground round patty and topped with a dejon mustard and lemon , garlic and olive oil dressing.

 

 

External rotations

 

Close strip cable rows

 

Bosu ball mountain climbers

 

193 Days out

 

Taskmaster trainer!

 

Roasted chicken thigh, roasted carrots and brocoli served over quinoa and seasoned with lime juice and special seasonings

 

Two eggs one banana pancake topped with raspberries

 

Romaine lettuce, sweet onion, cherry tomatoes , feta and wild pink salmon. Dressing just squeezed fresh lemon and salt and pepper and teaspoon of low fat mayo

 

Witches on the Water - Very cold on lake Samish yesterday

 

As usual, muscles still sore 2 days later!

 

194 Days out

 

Witches on the water Lake Samish, WA. October 28, 2023

 

 

Two eggs and a banana and a scope of almond butter pancakes

 

Umm

 

Resting between sets

 

Weekend away from the Gym - Agony! - Dip machine bent leg raise

 

195 Days out

 

Weekend at the lake - Rib night - Witches on the water Saturday

 

Hack squats - 2

 

Hack squats

 

Hack squats - DONE but he made me do it again!!!

 

Sled pulls - 2

 

Sled pulls

 

Bulgarian split squats

 

Leg press

 

196 Days to the Vancouver naturals show

 

Roasted quinoa with asparagus and grilled chicken breast. Dressing garlic, dijon mustard lemon and olive oil/ seasoning truffle salt and pepper

 

Quinoa, topped with my go to salad and prime rib steak!!

 

Leg Press - Up to 230#

 

In and outs

 

Hip Abduction

 

197 Days out

 

Dinner - Roasted cooked quinoa mixed with roasted asparagus seasoned with olive oil and truffle salt served with baked chicken breast and dressed with a dijon, lemon olive oil and garlic dressing

 

Foot injury today. A video from a recent workout

 

Foot injury - I have to take the day off. A video from a recent workout.

 

198 Days to Vancouver Nauturals Show

 

Dinner - Jans go to salad, 4oz prime rib steak and non alcoholic drink.

 

Cross body shoulder pull

 

Seated lat pulls

 

Bar bell curl 30 pounds

 

Super Set - Dip machine bent leg raises with bicep barbell curl

 

Side raises

 

Back pull downs

 

Workout collage

 

!99 days out

 

Dip machine bent leg raises

 

Lateral dumbbell press

 

High incline dumbbell press

 

Cable seated close grip row

 

Warm Up - Bosu Ball Mountain Climbers

 

200 days to the Competition

 

Jan Collins - 1 Year ago today - October 22, 2022. This years event - October 28, 2023

 

Keep Showing UP

 

Russian Twist with my trainer Negro - Pro Fitness Gym, Puerto Penasco, Mexico, March 20, 2018

Russian Twist with my trainer Negro - Pro Fitness Gym, Puerto Penasco, Mexico, March 20, 2018

 

Pro Fitness Gym - Puerto Penasco, Mexico - December 20, 2020

 

Sunday is my day of rest from the gym

Puerto Penasco, Mexico Sunrise

Time to Competition

 

The Perfume Shop - Sinclair Centre #226- 1A1, 757 W Hastings St, Vancouver, BC

I have been shopping here for 25 years.  Best selection of French perfumes in Vancouver

 

1001 Steps Beach - October 14, 2023

 

Taking a day off from the gym

White Rock, B.C Sunrise

202 Days to the Competition date

Smoked Beef Rib, Quinoa, and Jans Go To Salad

 

Witches on the Water - 2022 - 2023 Soon!!

 

Please follow my Blog - https://jancollinswnbf.blogspot.com/

Lying Hamstring Curl

Protein Balls - chocolate protein powder,maple syrup,  rolled oats, vanilla ,low fat chocolate chips ..small amount of maple syrup

203 Days Out

Jans Go To Salad over Quinoa with Roasted Chicken

 

Jan Collins - https://jancollinswnbf.blogspot.com/

Single Arm Row

Cross Body Shoulder Lift

Bicep Curl

204 Days to the WNBF Vancouver competition May 11, 2024

 

Jan Collins

Incline Dumbbell Chest Press

Jan Collins

Hip Thrusts

Hack Squats

Walking Lunges

More Hip Thrusts

Jan Collins

 

Single Leg Extension

 

Leg Curl Machine

Leg Curl Machine

Hip Thrust Machine

Hip Thrust Machine 

My go to salad !! Cherry tomatoes, pepper , avocado, pea sprouts an seasoned with lime juice black truffle salt and pepper and a drizzle of olive oil!! And add feta!

Chocolate mug cake made from Arbonnes chocolate protein mix the best and low fat and low calories pm me for my recipe!! and III refer you to Stefanie where I get it from!!

Walking Lunges

 

Jan Collins - 1001 Steps, Ocean Park, B.C.

 

Warm Up Squats

 

Incline Bench Bicep Curl

 

Dinner

 

The Choice is Yours to Make

 

Rope Work Out

 

White Rock, B.C. Sunrise

 

Pro Fitness Mexico

 

 

High incline dumbbell chest press

 

Barbell bicep curl

Single Arm Pull down

Happy Thanksgiving!!

 

1001 Steps - Ocean Park, B.C. - Great cardio workout - 2 steps at a time

Abdominal Roller Exercise

 

Beautiful day at the golf course. Golf - another passion. Taking a day off from the gym.

 

My Trainer Tim Bamgbade and his client - Karan Khanghura

October 1, 2023 - Vancity Showdown Naturals Classes: Men's physique Novice Men's physique Open Class C

My Trainer

Tim Bamgbade from Sandcastle 24 hour Fitness Club.

        WNBF Vancouver Naturals May 6, 2023 - First place and received his pro card.

Assisted pull-ups and Sled pull

Step Ups - The worst!!!

About a 4 ounce prime rib steak seasoned with lemon and spices, one small yam mashed and seasoned with lemon and truffle salt, and special spices, brussel sprouts seasoned the same. My go to tomato, avocado , pepper and feta cheese salad with pea sprouts and lime and truffle salt

Prime rib steak - 4 oz. 

Nutritional Value

The macronutrient breakdown for a 5-ounce (approximately 142 grams) serving of prime rib steak can vary depending on factors such as cooking method and the cut meat. However, here's an approximate breakdown for a typical cooked prime rib steak:

• Calories: Around 300-350 calories

• Protein: Approximately 30-35 grams

• Fat: Approximately 20-25 grams

• Carbohydrates: Minimal (negligible), less than 1 gram

Please keep in mind that these values are approximate and can vary based on factors like marbling, cooking method, and any added seasonings or sauces. For precise nutritional information, it's best to refer to the specific packaging or consult a nutrition database that includes the exact cut and preparation of the steak you're consuming.

Small yam, mashed and seasoned

The macronutrient content of a small yam (about 100 grams) is roughly as follows:

• Calories: Approximately 118 calories

• Carbohydrates: Approximately 27 grams

• Fiber: Approximately 3.9 grams

• Protein: Approximately 1.5 grams

• Fat: Approximately 0.2 grams

Please note that the exact nutritional values may vary slightly depending on the size and variety of the yam, as well as how it's prepared (cooked, roasted, boiled, et Yams are a nutritious source of carbohydrates, fiber, and various vitamins and minerals, including vitamin A, vitamin C, and potassium.

Brussel sprouts - 4 medium

Here are the approximate macronutrient values for four medium-sized Brussels sprouts (about 100 grams):

• Calories: Approximately 43 calories

• Carbohydrates: Approximately 9.8 grams

• Fiber: Approximately 3.8 grams

• Protein: Approximately 3.4 grams

• Fat: Approximately 0.4 grams

Brussels sprouts are a healthy vegetable rich in fiber, vitamins (particularly vitamin K and vitamin C), and minerals like potassium. They make a great addition to various dishes and offer numerous nutritional benefits.

 Jans Go To salad:

Ingredients:

• 6 Cherry Tomatoes

• ½ Avocado

• ⅛ Cup Red Pepper

• Lime Juice from 1 Lime (about 2 tablespoons)

• 1 Cup Pea Sprouts

• ⅓ Cup Feta Cheese

Instructions:

1. Wash and slice the cherry tomatoes in half.

2. Cut the avocado in half, remove the pit, and slice the flesh into thin slices.

3. Dice the red pepper into small pieces.

4. In a large salad bowl, combine the cherry tomatoes, avocado slices, diced red pepper, and pea sprouts.

5. Squeeze the lime juice over the salad as a dressing and toss everything together.

6. Sprinkle the crumbled feta cheese on top.

Nutritional Information (Approximate):

• Calories: ~256

• Carbohydrates: ~13 grams

• Protein: ~10 grams

• Fat: ~19 grams

• Fiber: ~7 grams

Nutrients:

• Vitamins and minerals: Good source of Vitamin C, Vitamin A, Vitamin K, Potassium, Calcium, Phosphorus, Folate, and Vitamin B12.

Please note that these values are approximate and can vary based on the specific brands and varieties of ingredients used. Adjust the portion sizes and ingredients to suit your taste and dietary preferences. Enjoy your nutritious salad!

Homemade chili topped with Monterey jack cheese

Ingredients:

• 1 pound ground beef

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 can (15 ounces) kidney beans, drained and rinsed

• 1 can (15 ounces) black beans, drained and rinsed

• 1 can (15 ounces) diced tomatoes

• 1 can (8 ounces) tomato sauce

• 2 tablespoons chili powder

• 1 teaspoon cumin

• 1/2 teaspoon paprika

• Salt and pepper to taste

• Shredded Monterey Jack cheese for topping

Instructions:

1. In a large pot or Dutch oven, brown the ground beef over medium-high heat. Break it apart with a spoon as it cooks.

2. Add the chopped onion and minced garlic to the pot. Cook for a few minutes until the onion becomes translucent and the garlic is fragrant.

3. Stir in the chili powder, cumin, paprika, salt, and pepper. Cook for another minute to toast the spices.

4. Add the kidney beans, black beans, diced tomatoes, and tomato sauce to the pot. Stir everything together.

5. Reduce the heat to low, cover the pot, and let the chili simmer for about 20-30 minutes, stirring occasionally.

6. Taste the chili and adjust the seasoning as needed. If you like it spicier, you can add more chili powder.

7. Serve the chili hot, topped with shredded Monterey Jack cheese. You can also garnish with chopped fresh cilantro, diced onions, or sour cream if you like.

Enjoy your homemade chili with Monterey Jack cheese on top!

Macros and nutrition information:

Here's an approximate breakdown of the macros and nutrition information for a serving of the homemade chili described above. Please note that these values can vary based on specific brands of ingredients and serving sizes:

• Serving Size: Approximately 1 cup of chili (without cheese or additional garnishes)

Nutrition Information (per serving):

• Calories: About 280-320 calories

• Protein: Approximately 20-25 grams

• Carbohydrates: Around 25-30 g

• Dietary Fiber: About 6-8 grams

• Sugars: Approximately 4-6 grams

• Fat: Around 10-12 grams

• Saturated Fat: About 4-5 grams

• Cholesterol: Approximately 40-50 milligrams

• Sodium: Around 700-800 milligrams

Please keep in mind that these values are estimates and can vary depending on the specific ingredients and portion sizes used. If you have specific dietary requirements or tracking your macros closely, it's a good idea to calculate the nutrition information based on the exact brands and quantity you use.

Rockfish

Rockfish seasoned with Lemon , truffle salt and pepper, drizzled olive oil and cherry tomatoes bake at 450 for 12 minutes. Served with baby potatoes seasoned with special seasoning and broccoli seasoned with lemon and seasoning

Chocolate protein Mug cake with Raspberries

 

Ingredients:

• 2 tablespoons chocolate protein powder

• 1 tablespoon unsweetened cocoa powder

• 1/4 teaspoon baking powder

• 1 egg

• 2 tablespoons almond milk (or any milk of your choice)

• 1/2 teaspoon vanilla extract

• 1-2 teaspoons of your preferred sweetener (e.g., honey, maple syrup, or sugar substitute, to taste)

• A handful of fresh raspberries

Instructions:

1. In a microwave-safe mug, combine the chocolate protein powder, unsweetened cocoa powder, and baking powder. Mix them together until well combined.

2. In a separate small bowl, whisk the egg until it's well beaten. Then, add it to the mug with the dry ingredients.

3. Pour in the almond milk and vanilla extract into the mug with the other ingredients. Mix everything together until you have a smooth batter.

4. Taste the batter and add your preferred sweetener to reach your desired level of sweetness. Mix well.

5. Gently fold in the fresh raspberries into the batter.

6. Microwave the mug on high for about

1-2 minutes, depending on your microwave's wattage. Start with 1 minute, and if the cake isn't set, continue microwaving in 15-30 second increments until it's cooked but still moist. Be careful not to overcook.

7. Carefully remove the mug from the microwave (it will be hot). Let it cool for a minute or two.

8. Optionally, you can top your mug cake with extra raspberries and a dusting of cocoa powder or a drizzle of melted chocolate.

9. Enjoy your delicious chocolate protein mug cake with the added goodness of rasmberries for a burst of fruity flavor & added nutrition!

Estimated Nutritional Values (Approximate):

• Calories: Approximately 200-250 calories

• Protein: Approximately 20-25 grams

• Carbohydrates: Approximately 10-15 grams

• Fat: Approximately 7-10 grams

• Fiber: Varies depending on raspberries and protein powder used