Saturday, July 21, 2012

Weekend: You Are Responsible For You

I think about this all the time. What do you want? For me, that answer changes more frequently than the weather! There is one thing I do know, I know what I DON'T want! I have learned this over time and notice I dislike having weekends that make me more tired than a busy work week.
Some things that contribute to that "exhaustion" are going out, eating bad, and not sleeping enough. I decided to take responsibility for my actions and not blame anyone else for my decisions.
Yes, I am guilty of going out and eating bad foods every now and then. What I noticed over time is I need to be mindful of my choices whether good or bad. If I go out late on a weeked, there's a good chance I won't workout the next day and I will waste a morning that could've been a productive one.
I realize the pressure I get, and I'm sure you all get from friends and family to engage in things you may not like to engage in i.e.. eating junk food, drinking, going out late, being lazy instead of working out, etc. Now I go in to a weekend knowing there is going to be that pressure and I decide beforehand how I am going to handle each situation depending on my wants/needs/goals!
Don't be afraid to be selfish and do what you want on the weekend. If that means not going out and cooking every meal, or even if it means loosening up and partying hard, I encourage you to do what YOU want. At the end of the day you go to bed with your thoughts and you reflect on your actions. Be proud of your decisions and be responsible them at the end of each day!

Live your life how YOU want, one day at a time:)

Thursday, July 12, 2012

Product Review: Dale's Raw Protein

I have been introduced to THE BEST protein powders and bars I have ever tried (and I've tried em' all).

Dale's Raw Foods has the best raw protein powders, and raw protein bars!!! My mouth is watering while writing this!

I have recently read up on whey and other proteins like casein, as well as soy. I am realizing they are doing more harm than good. I was luckily introduced to Dale's, and I am not turning back. The powders and bars are RAW, Vegan, Gluten free, and ALMOST 100% organic (still working on getting approved).

The good thing about this product is that they are made fresh to order, and when you consume them your body can recognize all the products and absorb the nutrients quickly.. Think about it, a chocolate whey protein powder typically is made in a factory with tons of fake ingredients and over processed, so it doesn't make much sense that most health nuts consume this junk. INSTEAD- start consuming natural products from the earth that are fresh and you will see a world of difference in your energy!

Powders: Brown rice, pea, and hemp protein mixes

Strawberry Banana


- Vanilla Cashew
- Blueberry Macadamia
- Strawberry Banana
- Raspberry Hazelnut
- Chocolate Almond Coconut
- Chocolate Cherry
- Chocolate Chia Maca
- Goji and Greens
- Low Carb Vanilla Cashew
- Low Carb Cafe Mocha (Organic ground coffee and raw chocolate with combo of almond/cashew butter and chia seeds. Only 12g carbs, 8g fiber, and 3g sugar per bar)

All of the bars are HAND-MADE, yes made to order!!! Real ingredients like Coconut Nectar for sweetener, Coconut Oil for texture and added health benefits, Goji Berries and Chia Seeds (powerful superfoods), Raw Cacao for its antioxidants, in addition to the pea, hemp and brown rice proteins.

The only thing to watch out for is because it has ZERO preservatives, the shelf life is a lot shorter than regular protein bars (6 to 8 weeks).

Order these bars or powders, and you'll be hooked.

Wednesday, July 11, 2012

How To Eat At An Event: Before, During, & After

Tis' Wedding and BBQ season, we all know what that means...PARTY time! This doesn't mean time to go crazy, and it also doesn't mean you should skip the party. You can go, enjoy yourself, and (believe it or not) leave feeling good!

Most people overeat at parties, I mean food (and bad foods) are a part of our culture. We celebrate usually by eating! This summer I have some tips for you that may help you stay slim and trim while still enjoying these events.

Before your event, hit it hard. Kick your own ass in the gym, and work knowing you will be taking a day off. Continue to eat good leading up to the event, but also make sure you are eating enough. No point in starving yourself before the event, you'll just eat more at the event (usually unhealthier things too).

When you get to your event, if you plan on drinking then go get a glass of wine or champagne. SIP on your drink while you mingle. When you are done, take some time away from hitting the booze again and sip on some water. Spread out the drinking so you limit your intake! When eating, stay away from pastry type things, and only stick to the fruits/veggies/protein. Stay away from the bread rolls, and get an extra serving of salad or veggies. Skip out on the desert, because we all know how bloated and guilty you will feel the next morning.

The day after the event is the most important in my opinion. You must
1. DRINK WATER, a shit ton!
2. Eat breakfast, even if you seem full from the day before you need to get your metabolism going again!
3. Exercise, anything to get blood flowing to your muscles. Literally stretching, walking, jogging, whatever you have energy for!
4. Get back to your habits, start this day as a new day to reach your goals. It's a blank slate!

I hope this helps you with your Summer weekend events. I know how hard it is, but you CAN enjoy your life and stay happy and healthy!

Tuesday, July 10, 2012

Anywhere Workout

When the gym doesn't sound appealing and you are short on time, I have the perfect workout for you! This is a high intensity cardio workout that will definitely get your heart rate up!

The workout:

2 min cardio of choice (jump rope, running in place, running, rowing, biking, elliptical if you have at home)
1 min squat jumps
2 min cardio of choice
1 min mountain climbers
2 min cardio of choice
1 min jumping jacks
2 min cardio of choice
1 min burpees
2 min cardio of choice
1 min ice skaters

Repeat! Can repeat up to 4 times!

Get creative and throw your favorite moves in if you'd like in replace of mine! You can also sub the 1 min exercises with a strength training circuit if you have free weights (ie. 1 minute bicep curls)

Now go have fun, and blast some music:)

Sunday, July 8, 2012

Get Outside: Stair Workout

One of the reasons why I love California so much is because of the weather! I went to visit my friend Kate and we hopped to a morning workout, no gym needed. Grab your shoes and head out the door.

We found a big area with steps and created a high intensity stair routine. We started by sprinting up and jogging back. Then we added in moves at every break in the stairs. Here is an example of a stair workout. Play with moves that you like and make your own!

Stair workout

Sprint up and jog back
Sprint do 20 jumping jacks
Sprint do 20 mountain climbers
Sprint do 20 lunges
Sprint do 20 step ups
Sprint do 10 squat jumps
Sprint do 10 dips
Sprint do 10 pushups
Sprint do 20 side to side hops
Sprint do 20 side shuffles

Repeat if you'd like:)

Thursday, July 5, 2012

July No Sugar Challenge

This July I am going to vow to have no added sugar in my diet. This is my personal choice, and lately I have noticed how addicting sugar can be. I do not really consume sugar too often, but when I do I want MORE AND MORE. I notice many of my friends, family members, and clients truly have an addiction to sugar.
I have read many articles and books on the dangers of over-consuming sugar, and how it affects the body. This article the Mayo Clinic posted was my favorite and very informing.

Now, I ask you if sugar is a big part of your diet. Can you cut out white sugar with me? Try it. It doesn't hurt to try.

Approved sweeteners:
Agave nectar
Real Maple syrup
date sauce

Things you will need to cut out this month:

Sugary cereals (most cereals, please check the label)
Soda's, fruit drinks with sugar
Sweets (candy, cakes, ice cream)
Bars (even cliff bars, special k bars, etc.)
Coffee creamers with sugar
Dressings with sugar
 Anything else that may have sugar!

“Next time you want to eat sweets, think of yourself naked. You may rethink your choice.”- Me