Monday, February 27, 2012

Driven for Donation

I have never been so pumped and excited about life. I see potential in others (patients, clients, and friends) everyday and try to tell people to push themselves to reach their greatest potential. I haven't been following my own advice.
I am so comfortable with my workouts and routine I guess I stopped pushing myself as hard as I should. Well things are changing and I am more motivated than ever to write a new chapter in my life.
I have been wanting to compete in a physique competition for quite a while now but have yet to commit. After a few years of researching competition diets and workouts I have learned a lot about myself through trial and error. Now I want something new, vibrant, and a goal. A BIG goal.
I am super excited to compete in a competition! I just need a few things... I have an absolutely amazing coach who I have connected with and trust! I have support from my friends and family! I have the drive, work ethic, and willpower I think it will take. BUT I do not have one VERY important factor!
Yeah working seven days a week still leaves me broke. Never thought after graduating college I would struggle like this!
The total cost of competing looks like it's going to be about $2000! I mean it's a big commitment! I have all but one thing I need:( if anyone would be willing to donate I would appreciate it so greatly! I hate to ask, but in this case I truly need help! Please let me know if you can donate, also if you can share this with your friends, family, co-workers, etc.

Thanks so much for following my blog and supporting me.

I'll continue to keep you all posted!

Wednesday, February 15, 2012

Don't Wait Till Your Sick & Fat To Get Healthy

The last few days have, to put it short and sweet, sucked! I have been under the weather for quite a few days and feeling this crappy really made me realize how good it feels to be healthy! I haven't been sick in a good 3-4 years and man does it stink!
The reason for this post is to point out how many of us wait until we hit the bottom that makes us realize what we want ( usually wanting to be at the top). Often times people wait until they are fat to change their eating habits and exercise routines. In our culture many even wait to stop drinking until they have already puked. We wait to tone our abs when spring comes and summer is around the corner. My point is, being healthy isn't a waiting game then a spurt of diet and exercise! Being healthy is a lifestyle you try to adopt. Mostly eating right and exercising regularly, and little spurts of chocolate cake and wine. NOT the other way around.
I work at a clinic where people come in hurt daily. There are some who see this as a life changer and become super motivated, there are some who sit and feel sorry for themselves! Don't feel sorry for yourself! Get out there and take control of your healthy life!!!

Sunday, February 12, 2012

The Best Valentine Gift: Dark Chocolate Peanut Butter Cups

Holy crap! Pardon me, but I think I outdid myself again!!!!! Serious, holy, no joke, heaven, party in my mouth, drooling, crying because this is so delicious!!!!!!

No time to waste, heres it is!


2 c. Dark chocolate chips
1 c. Gluten free wheat rice crispy treats
1 c. Crunchy organic peanut butter
1/2 c. Stevia

1. Boil water on medium heat in big pot.
2. Use smaller pot and place in bigger pot.
3. Put dark chocolate chips in small pot and stir on LOW heat.

4. In a separate small bowl mix peanut butter and stevia.
5. Fold in rice crispy treats.

6. Using cupcake liners small or big(I found heart shaped ones) paint on melted chocolate to completely cover liners.

7. Place in freezer until dried.

8. Pull out of freezer and spoon in peanut butter mixture.

9. Cover with more melted dark chocolate then place in freezer.

10. Once dried then pop out of cupcake liners and clean the edges.

11. Time to eat and or wrap up to gift your valentine!

Happy Valentine's Day!!!!

Saturday, February 11, 2012

Workout Of The Day: Tone That Tush Thursday

Thursday is the hardest day of the week for me. I consider it my hump day! Thursday is the day the gym becomes a little bare and peoples Motivation Monday dillutes in to a Thirsty Thursday. It is hard to get moving after a long week, but after activity Thursdays can turn in to Toned Tush Thursday!
Do yoga, spin, zumba, hike, walk, bike, strength train, run, swim, play a sport, jump rope, do squats and lunges in your living room! NO EXCUSES. Today is the best day to get motivated, keep motivated, and make the healthy changes you want to make your life the best:)

Tone That Tush Thursday

Start on the stairmaster to warm up for 15 minutes

Repeat 15 repetitions of these exercises 3 times!
1. Squat with dumbbells (holding dumbbells by your side squat down keeping your knees aligned with your ankle, come up, repeat)
2. Deadlift with dumbbells (holding dumbbells in front of you bend over reaching toward your toes. Keep good posture and chest up. Slight bend in your knee and when you come up squeeze your hamstrings and glutes, repeat)
3. Back lunges with dumbbells (holding dumbbells by your sides step back with one foot in to a lunge position, come back with feet together then lunge with other leg)
4. Bridges ( lay on mat with feet on ball, squeeze glutes and hamstrings to raise hips off floor hold for 3 seconds then repeat)
5. Pop squat (jump down in to squat position then jump up to standing with feet together)

Finish on the stairmaster for 15 minutes.

Tip: Keep the weight in your heels when pushing off each step on the stairmaster.

My alarm is going off! Time to get my tush moving;)

Saturday Shopping: Clean Out Your Fridge & Pantry

Whew! Finally the weekend and doesn't it seem like it is busier than our work/school week? Laundry, grocery shopping, cleaning & organizing, washing cars, working out, cooking, and tons of other errands are on my list (also working this weekend ewwww).
Keeping all those things in mind today is the best day to start fresh! Do yourself, your roommates, family, and anyone else who eats at your house and get rid of the junk! Yes, be brave! Throw it out, dumpster time!! I'm talking everything bad! Don't know what I'm talking about? Here's a list
Things to get rid of:
White bread
Flour tortillas
Cereal high in sugar
Sweet yogurts
Lunch meats
Processed cheeses
Candy bars
Crackers (like goldfish and cheese-it's)
Sugary juices
Ice cream
White flour pasta
Coffee creamer

If you think something is questionable, TOSS IT! Do yourself a favor and when you run your errands this week don't give in to the temptation of pretty labels and yummy sweets! Keep them out of sight and even though it doesn't mean out of mind, it's doing yourself and everyone you live with a favor. Take your health seriously and start making choices that make you a happier person! Load up on the following...

Healthy groceries:
Any fruit
Any veggies
Any lean protein (eggs, protein powder, tofu, tempeh, extra lean turkey, fish, chicken breast, etc.)
Any lean dairy ( 0% Greek yogurt, fat-free cottage cheese, kefir, etc.)
Almond milk, rice milk, soy milk, or fat free milk
Nuts-Almonds, flaxseed meal, walnuts, pistachios
Nut butters- unsalted peanut or almond butter
Sweeteners- honey, agave nectar, real maple syrup, stevia
Condiments- sugar free ketchup, mustard, salsa, hot sauce, low sodium soy sauce, balsamic vinegar, extra virgin olive oil, sugar-free jams or jelly, organic and sugar free dressings
Brown rice
Rice cakes or whole grain crackers
Ezekiel bread or udi's bread
Wheat tortillas
Unsweetened Teas and coffee

I'm here if you have any questions! Happy shopping!!

Friday, February 10, 2012

Friday Fun Day!

Today is the perfect day to get out and have a blast! Whether you go with a friend, family member, or simply alone.. Do something fun! Hit the movies (which I'm going to do), hit the malls and pick out a new top or lip color for the night, maybe treat yourself to a Mani/pedi, or a dinner out with a nice glass of wine. Relax, today is just another day to enjoy life:)


Tuesday, February 7, 2012

Partner Up For Success

Over the last few years I realized you need to take responsibility for your actions. To some that comes easy, but to others it seems quite difficult. Personally, when I am motivated there is no stopping me. Something I do notice is when I make sure I am checking in with someone and venting I am able to keep moving forward.
If you are having trouble overeating.
If you are havin trouble choosing the right foods to eat.
If you aren't getting to the gym enough.
If your not doing something as simple as drinking enough water, ASK A FRIEND FOR HELP.

Good friends are there when you need them! Try setting goals for yourself and check in with your pals either weekly or daily to see how you're doing.
My roommate and I set goals for ourselves and eachother and we have all intentions on making sure one another are on track. I think this is great, because I am being held accountable for my decisions and it is only helping me make better choices.

Something as simple as setting a goal to drink more water. Have that pal text you as a reminder every now and then to keep you in check!

Pick your partner wisely and let them know how much it would mean to you! I think roommates are great options, a good friend, a co-worker, or even a random person you look up to. If you need a partner MESSAGE me! I would be flattered to be yours;)

Monday, February 6, 2012

Motivation Monday: Planning For A Successful Week

Happy Monday all! I know Mondays are usually everyones most dreadful day, not only does it mean back to work or school, but it means getting back on track with your normal routine. I personally like Mondays because I am always pretty motivated after sometimes relaxing and not being as tight on my diet.
Last night I decided to plan for a successful week by going to the store and stocking my fridge with healthy food choices. Then I decided to take it a step further and truly plan for a slip-up-free week. I packed all my snacks and lunches for the week. I precooked and packaged my food so when I wake up in the morning I made my breakfast and my 1st snack, lunch, and 2nd snack are packed right in my cooler. By doing this it not only saves me money at lunch, it helps me eat more frequently which helps regulate my blood sugar and not have huge spikes throughout the day. I also have found that I am less likely to give in to temptation when my meals are near. For example, someone brought cupcakes in to my work and instead of indulging I knew I had yummy snacks right there in my bag that I would much rather fill up on and fuel my day with. I don't have to stress about trying to hunt on my lunch break for something healthy when I have my cooler!
Try it out this week, pack your snacks and lunches! It saves time, money, and for me helps me work towards the flat stomach I want.

Friday, February 3, 2012

Parties & Entertaining: The Clean Way

I have never walked in to a party, and not been nervous to see what my food choices were. I went to an absolutely stunning birthday party last weekend for my amazing friend Kate. She planned the most spectacular party that was quaint and decorated stunningly.
The party was held at Kate's mom Elise and step dad Ben's home in Huntington Beach. I walked in and it was full with amazingly welcoming people. I noticed everyone was sipping on a glass of wine, glass of champagne, or Local Beer while mingling.

There was an amazing vegetable plate with a homemade hummus dip that Kate made without oil or tahini! She said it was garbonzo and bell pepper based! There was also an assortment of cheeses with yummy little crackers and Kate's out of this world homemade bruschetta!

I snuck in to the kitchen to see what was going on and I saw Elise making the most beautiful fresh and colorful salad. This salad was filled with goodness! There was avocado, and an array of grapefruit! This salad tastes so flavorful without having to add any oil or dressings.

The next thing I saw smelled was amazing chicken! This was the most beautiful platter, definitely made with love. The chicken was baked with olives, apricot, and dates which gave it the juiciest melt in your mouth flavor.

I was enjoying myself so much looking around at all the goodness I forgot that we were actually going to sit down and enjoy this amazing meal with amazing people. I filled my plate! I grabbed some grapefruit salad, chicken, farro (that needs to be mentioned!), and a sauteed green bean mushroom side. I got a glass of chardonnay and sat down at the most beautifully decorated table. Kate executed this party like it was meant for a movie. We ate, drank, chatted, and enjoyed the amazing company.

The icing on the cake (no pun intended) was the way dinner was finished! After hearing some tear jerking toasts, two extravagant cakes sparkled their way towards the head of the table. Kate with a huge smile on her face made a wish and blew out the candles on these masterpieces. She made two clean eating cakes. I tried both! One was a pear spice cake, and the other a berry delicious cake. They were both made with wheat flour, xyitol as a natural sweetener, egg whites, and frosted with 1. greek yogurt topping 2. fat free cream cheese topping. I, along with everyone else was so impressed with the moisture and flavors of these cakes, no one knew they were healthy.

At the end of the night, I looked back on what was one of the most amazing parties I have ever attended. The people so warm and welcoming, and the food so delicious and healthy there is no reason to want anything else. I am now so inspired to cook clean for my friends, after seeing how many people enjoyed this tasteful dinner.

Kate, thank you so much for letting me be a part of such an amazing night! Happy 23rd birthday beautiful.