What Doesn't Kill You Makes You Stronger

This is a great saying.

It relates to my journey with fitness. Workouts I've endured in my past seriously come to mind when I think of this saying! My whole life I have been an athlete, but today I think that lightbulb just went off making me put the pieces together.
My mom reminded me of how I for sure will get through this fitness competition and the intensity of my workouts. She reminded me of my freshman year of college, first week as a Division 1 athlete at track practice being literally what I felt like run in to the ground ( or stadium stairs for that matter). We laughed about it, and the funny thing is after enduring a crazy tough workout and sticking to it through sweat and mental toughness, I knew I could do it. I know today I could do that again, although it seems like hell!
Doing things that push us to our limits teach us a whole lot about ourselves, in many aspects of our lives. So go ahead and push your limits, I'm pretty sure you'll be surprised with how it helps build mental and this case physical strength!

Competition Update- Preparation is KEY

Yes, I've decided to compete in an NPC bikini competition! It is so exciting, everyday is something new! I have a great coach who is truly helping me work through everything! This is an emotional and physical struggle let me tell you! On top of that being prepared comes 1st.
When you are on a time schedule with meals you need to be prepared for any situation. If you get stuck at work or in class and it is time to eat, you better have something! I am spending a lof of time cooking in bulk and packing meals in my cooler!
If you have your workouts, you better get to the gym! No excuses, no matter what time, if you want something bad enough you'll get the job done. If it has to be at 5am, at your lunch break, after work, or at 11pm you gotta do what you gotta do!!!
I am now 8 weeks out from competition and I am really focused! No slip ups, and no slacking! This is new to me so I am enjoying this process and learning a ton on the way!
Thanks to all the people who have donated and or supported me thus far, it's been amazing!

Happy fit Friday!

Giveaway: Artisana Nut Butters

YAY! My first giveaway on my blog! Now that you have read my last post on how awesome Artisana is, now it's your turn to try!

In order to win this contest, you must subscribe to my blog, like me on Facebook , AND like the yummy brand Artisana's Facebook Page. Now that you have done that you are eligible to win!

Just send me a facebook message to why you want to try this nut butter brand!

Product Review: Artisana

I am being introduced to the BEST food around lately! I tried Artisana coconut butter, cacao bliss, almond butter, and cashew butter last month after seeing it at Whole Foods Market.
Now that I have A TON MORE of their stuff, I get to try it ALL! This stuff is absolutely amazing, so let me tell you a little about it and why I think it's a good idea you go get yourself some to try!
This company is based out of Oakland, CA (right around the street from where I grew up)! This company is one of the FEW that truly care about the QUALITY as well as taste of their product! This stuff is made RAW, ORGANIC, FRESH, GLUTEN-FREE, & PEANUT-FREE! The butters are made fresh and even bought by ORGANIC farmers! HOW AWESOME IS THIS?
Ok I might seem like a total nerd, but remember I always think of how each purchase I make I am voting. If you are buying quality food that is organic and made fresh there is no reason to ever go back to buying junk with tons of added ingredients I would like to think as ENEMIES like high-fructose corn syrup, hydrogentated oils, and sugar!
Now the important stuff:
How do I eat this stuff?
I reccomend trying these...
1: Artisana almond butter with some Artisana Coconut Butter topped on your favorite toast.
2: A smoothie with any Artisana Nut Butter, like the Artisana Pecan Butter, some almond milk, maybe some raw protein, and a banana
3: A piece of fruit topped with Artisana Walnut Butter
4: A whole wheat tortilla with Artisana Cashew Butter and a banana rolled up!
5: Or cook your veggies and saute them with Artisana Coconut Oil
6: For dessert just eat the Artisana Cacao Bliss straight out of the tube! NOM NOM NOM :)

Now go to your local health food store and STOCK UP!
Like them on facebook!

Herbivore Omnivore Carnivore

Man! This whole not eating meat thing was kind of fun! Not only do I feel energized, but I have been forced to get creative with my meals! Trying new things is always fun for me:) The reason I decided to cut out meat, dairy, and animal products for a bit was to see how my body reacts to taking out all processed foods and foods that are harder on the stomach to digest (animal products). I have been living on the herbivore (vegetarian/vegan) diet for about a month now. I wanted to see if I could sustain good high intensity workouts on this sort of diet, which I could.
As my fitness competition approaches I have decided to go to an organic omnivore diet. It will be balanced and a written out diet from my coach, so I can not legally share it with you BUT I can share that it will have animal products once again.
I am enjoying this trial and error on myself, I will be able to see how my body reacts to these diets mentally and physically. My stomach isn't usually too sensitive, but we will see how it reacts to reintroducing these animal products.

Its your turn: What kind of diet do you choose to be on? Vegan ( no animal products), vegetarian (no animal meats) pescatarian ( no animal meats, just fish), organic and local eater, meat eater? I'd love to hear your story!

Via Thea

Goal Setting 101

There are some simple tricks of the trade when goal setting that I follow. I hope these SERIOUSLY simple tips help you get SERIOUS about setting and reaching your goals!
1.Set both long term and short term goals. Your short term should set you up to be successful in your long term.
Short term: ie. I will run sprints 2 days a week. I will allow myself to drink 2 glasses of wine this week. Or I will have dessert only once this week. Or I will go to the gym 5 times this week. Long term: ie. I will get a personal best next month in my 3 mile run. I will run a marathon in 6 months.
2. Every day remind yourself of your goals, and before you make choices or decisions think of how they will affect your goal.
3. Don't put yourself in situations that will distract you from your goal.
4. Make your schedule and prepare your day around your goals to make sure you stay focused. This includes planning for a day when you don't think about your goal and you relax!!!
5. Once you reach your goal, don't think it's all over. Plan a new one short after to keep yourself motivated.

Goal Setting 101

There are some simple tricks of the trade when goal setting that I follow. I hope these SERIOUSLY simple tips help you get SERIOUS about setting and reaching your goals!
1.Set both long term and short term goals. Your short term should set you up to be successful in your long term.
Short term: ie. I will run sprints 2 days a week. I will allow myself to drink 2 glasses of wine this week. Or I will have dessert only once this week. Or I will go to the gym 5 times this week. Long term: ie. I will get a personal best next month in my 3 mile run. I will run a marathon in 6 months.
2. Every day remind yourself of your goals, and before you make choices or decisions think of how they will affect your goal.
3. Don't put yourself in situations that will distract you from your goal.
4. Make your schedule and prepare your day around your goals to make sure you stay focused. This includes planning for a day when you don't think about your goal and you relax!!!
5. Once you reach your goal, don't think it's all over. Plan a new one short after to keep yourself motivated.

Product Review: Sun Warrior Raw Vegan Vanilla Protein

I have been so lucky to have been introduced to an amazing new product. Being an athlete I am extremely picky on what I put in my body. I realized the past few years I have been drinking protein drinks that are mixed with junk! Sun Warrior Protein has the 9 essential amino acids and other non-essential amino acids in a perfectly balanced amino acid profile. The processing of this product is natural and clean, which is different than most others on the market filled with chemicals.

Enough of me jabbing about it! Get it at

Sunwarrior.com

Add it to all your recipes:
Protein shakes
Green smoothies
Oatmeal
Protein bars
SKIES THE LIMIT!!

Banana Protein Pancake Vegan Gluten-free

I made a pancake EGG and dairy freeeeee, and guess what... it tastes DELICIOUS! Wahoo, just make sure you control yourself and don't eat the batter before you make the pancake!

Ingredients:
1 scoop Sun Warrior Raw Vegan Vanilla Protein
40 g oats
1/2 banana
3 Tbsp. Unsweetened almond milk
1 Tbsp. Unsweetened coconut flakes
Cinnamon to taste
1 Packet stevia

1. Heat pan on medium heat with non-stick spray.
2. In food processor, or blender mix all ingredients.
3. Pour mixture on pan.
4. After a few minutes, flip.
5. Serve!

Double, triple, etc. recipe!

Workout of The Day: Leg Day

I created this workout to be extremely tiring so you get in your cardio and lifting at the same time! Double the work in half the time! Try out this workout and thank me later for your legs being jello;)

You are going to do groups of 3 exercises back to back without rest.

1. 3x12 leg curl
3x10 each leg walking lunge
1 minute jumping Jack
2. 3x10 ea leg glute kickback
3x10 ea leg curtsy lunge
1 minute burpee
3. 3x12 dumbbell deadlift
3x12 bridges or weighted hip thrust
3x12 pop squats
4. 3x12 walking side shuffle
3x10 ea leg 1 legged squat
3x1 minute cardio of choice (jump rope)

I hope this workout kicks your BUM like it did mine! Happy fit Friday everyone:)

Quick Kale Salad

This is a super quick uber-healthy delicious kale salad recipe. Kale is like the god of greens and if you make the effort to stick it in your diet it will repay your health! This veggie is filled with nutrients, vitamins, and fiber. It helps aide with cleansing and detoxing the body! Start mixing salads like this in to your diet to see a BIG change in your mood, energy, skin, and maybe even weight!

Quick Kale Salad

4 cups cut organic kale
1/2 lemon juice
1 tbsp minced or finely chopped garlic
1/2 avocado

1. Wash kale then cut.
2. With clean hands Massage kale for a few minutes so it's leafy ends soften.
3. Massage in avocado.
4. Add in garlic and lemon and mix.
5. Let marinate in fridge overnight.

Goodmorning Green Smoothie Recipe

I have been on a green smoothie kick lately! There are so many reasons I like making them! They are awesomely healthy, and with the right stuff FILLING! They are easy to pack as a snack, they are loaded with greens, where you can't get on the go very often, oh yeah and they taste pretty amazing!

Thea's Green Smoothie
Ingredients:
1 C. Unsweetened Almond Milk
1 Scoop SunWarrior Raw Vegan Vanilla Protein
2 C. Spinach
1 Bunch parsley
1/2 C Berries
1/2 Apple
Stevia packet
Cinnamon
Ice

1. In blender blend greens and almond milk.
2. Add SunWarrior (you can buy at mothers market). Blend.
3. Add berries and sliced apple. Blend.
4. Add ice. Blend.
5. Add cinnamon and stevia if you want:)

I hope you enjoy it! Also, if you have other things in your fridge throw em' in! Any greens or fruit would work great, don't like almond milk, try a fresh juice, rice milk, hemp milk, coconut milk, etc. Let your creativity run wild!

Restaurant Review: Earthly Juices Tustin, CA

Where do I start with this amazing spot? My co-worker and I randomly saw Earthly Juices as we went for Fresh sushi at lunch and decided to walk in. The place wasn't even open, but a nice guy working inside showed us the spot and the amazing menu. Right away I freaked! He told me they made their own almond mylk, and only got local organic fruits and veggies. I was SOLD!
It is located so close to my house, it is like living next to your favorite cafe. I came in a few days later, and was kindly greeted by Ellie and Jen. These ladies own Earthly Juices and are as friendly as can be.
Both ladies are extremely knowledgeable of health, food, and cleansing. Their website shares all the insight and information you may need if you have any questions about making a big change in your lifestyle. I definitely noticed, finding a place like this is rare and soaking it up and smiling is the only think I want to do... BUT I must share it first!
2 day green cleanse:
I bought the 2 day cleanse for $99. Let me tell you It was WELL worth it. This cleanse was the first I have done, because I know so many cleanses have the goal to be LOSE WEIGHT. Well for me, I wanted to overload my body with vitamins, minerals, enzymes, and nutrients. I decided before competing in a fitness competition (rigorous), I should get in touch with my body and the food I am consuming first. It is time I be a little more mindful of what I eat. Even more than I have been before. It is smart to question your food. Even "healthy" packaged foods may not be so healthy.
This two day cleanse didn't make me starved. I was drinking a little every hour then eating the planned meals at night. I am very happy with my energy levels and feel great.

MENU:
From juices to smoothies to meals, this place has it all! I have tasted lots, and have yet to be disappointed!

Juice:
All juices are fresh and made to order. Seasonal organic fruits and veggies are used so you can't go wrong.

Smoothies:
Heaven in a cup. I like greens and fruit in mine. I also like to add sunwarrior protein to mine:)

Meals:
Yam: This is amazing, it is a cooked yam with balsamic. They add garlic, a homemade pesto(to die for).
Kale Wrap: Holy! This is a sandwich made with NO BREAD. Just delicately folded kale filled with the goodness of pesto and tons of veggies!
Earth burger: Geez. Heaven.Portobello mushroom stacked with whatever you want. I got hummus, sprouts, tomato onion, avocado, and their homemade macadamia "mayo". Served with a side kale salad.
Zuchinni noodle salad: Oh my lord. Craving spaghetti, this is the closest thing you will get to it but its 20x healthier. These noodles are ZUCHINNI! Served with sun dried tomatoes and a yummy dressing!
Coleslaw: Red cabbage and an amazing home made dressing, I almost died!

Check this place out, this food is made with love and might make you melt!



check out their website , facebook or twitter

664 El Camino Plaza
Tustin, Ca 92780

Clean Eating Raw Bars- 2 Ingredients

Bars from the store are so delicios but sometimes I wonder what extra ingredients are put in them that I am unaware of. I decided to make my own raw bar for a change and see how I liked it. It turned out scrumptious!

Ingredients:
1 bag Trader Joe's Raw Trek mix ( or any other raw nut mix)
Mojool Dates (to consistancs)

1. In a food processor mix up part of trail mix, slowly add in more and more until processor is 1/2 full.
2. Slowly start adding in dates so the consistency thickens.
3. Once all mixed then repeat the process with other 1/2 of bag of nuts, then slowly adding in dates.
4. Pour mixture on a baking sheet and cover with plastic wrap.
5. Use a spoon (bigger the better) to press down mixture to help make it bind.
5. Eat and repeat:)

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!
MONEY
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!

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!!!

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!

Ingredients:

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!!!!

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
Chips
Mayonaisse
Flour tortillas
Cereal high in sugar
Sweet yogurts
Lunch meats
Processed cheeses
Candy bars
Soda
Crackers (like goldfish and cheese-it's)
Sugary juices
Pastries
Ice cream
Cookies
Pretzels
Chocolate
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
Oatmeal
Ezekiel bread or udi's bread
Wheat tortillas
Unsweetened Teas and coffee

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

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:)

TGIF!