It All Starts With A Challenge

Going through life easy isn't always fun. It gets pretty boring doing the same old, right? Why not decide today, right now to set a new challenge for yourself. Set that goal, and work your ass off to reach it with no excuses.
Ever wonder what you would look like with cutting out alcohol for a month, or what would happen if you started lifting weights every other day, how about not eating fast food for a month.
Pick something that has be bothering you and CHANGE it. Set a goal for however long you'd like. Something that would be an accomplishment for you, and not anyone else.
For example, you can try one of these..
-no sweets for a week.
-no carbs before bed this month.
-switch to almond milk this month.
-Add 3 servings of greens to my day.
-Increase my cardio by 5 minutes.
-Drink more water.
-Get the dressing on the side this month.
-Cut out cheese for 2 weeks.
-Try one group fitness class each week this month.
-Each weekend do something active outdoors.

Make up your own challenge and let me know what it is you choose!

"There is no better day than today"

Summer Salmon Salad

What is better than a juicy, fruity, tasty salad on a summer night? Close to nothing after you try this recipe. It hits both the sweet and savory taste buds!
My amazing client brought me the freshest salmon her husband caught just yesterday!!!!! I had to enjoy it, and it needed to pop!

Ingredients:
Salmon (wild)
Mixed greens (organic)
2 mangos (organic)
Bunch of basil (organic)
Fresh goat cheese- I used herbed (local)
Balsamic
Extra virgin olive oil
Agave nectar (or honey)
Mustard
Salt-free seasoning (garlic)

1. Oven on HI broil. Cook fresh salmon with a bit of pepper and sprinkle of salt for about 10 minutes!
2. In large bowl add lettuce, finely chopped basil, chopped mango chunks, small pieces of cheese.
3. In a dressing shaker add 3 tbsp. Balsamic, 1 tbsp. Evoo, 1 tbsp agave, 1 tbsp mustard, shake of salt-free garlic.
4. Pour dressing over salad, and toss.
5. Serve salads in small bowl, and place filet of salmon on top!

Enjoy!

How To Start Your Transformation

I have never been so flattered with compliments like I was this past weekend. Every time I ran in to people I haven't seen in a while I was lucky to have been spoiled with kind words. I couldn't help but feel spoiled with love.
I was SO happy that people rooted me on and told me I inspired or motivated them (those are the best two compliments I could ask for). I noticed, people actually got the fact that I did this competition to challenge my mind and body, not try to look good in a bikini on a stage. That wasn't my reasoning for competing at all. Knowing that I can help others reach their goals by motivating them is why I continue to push hard every day.

SO NOW IT'S YOUR TURN. START WORKING HARD, MOTIVATE PEOPLE, AND TRANSFORM.

It isn't easy to change old habits. Think about it, you have created these habits over years and years. The change won't happen overnight, but the consistency of working towards a change makes it a lifestyle. It took me about a year to lose the freshman 15 I gained. People gave me a hard time for about...... A YEAR. The only thing that kept me going was....ME. Knowing that I needed to make the change kept me working hard.

How to make your change: Start adopting more healthy habits! I.e. If you workout 3x a week shoot for 4. If you eat healthy 3 of 4 meals then shoot for 4 of 4. If you workout 30minutes then shoot for 1hour. If you eat out 3x a week eat out 2.

Start small, and these little changes will change your life. I promise. I started by ordering salads out. Then salads with no candied nuts, then changed  to getting no nuts or cheese on my salads. A few weeks later no nuts, no cheese, and no dressing. Small changes make BIG differences, up to 350-400 calorie differences!!!!!!!!!

You can transform your habits, which will then transform your mood, and your BODY. Now is the time. Start your transformation, you are the only person who can transform YOU. It is your responsibility to control your happiness, confidence, and you have the power to change!

Grocery List: My Staple Must Have Items

Sometimes going to the market is simply too overwhelming for some. There are thousands of options, and who is to say which is better for your personal genetic make up and taste buds? Well, for me not every trip is the same. I like switching it up and adding new things to the cart to create variety, but at the same time there are definitely some staple items I must not leave without. My house must always be stocked with the following:

Fruit: * All the variety in the world (think seasonal, and ORGANIC)
Veggies: * Think GREEN: fresh and/or frozen * Fresh Salads: Mixes, kale, spinach, arugula
Clean Carbs:
* Oatmeal- I like Bob's Gluten-free
* Quinoa
* Yams or Sweet Potato
* Brown Rice Cakes- lightly salted
* Ezekiel bread
* Oat Flour
* Coconut Flour
 Fats:
 * Organic Hemp Hearts
 * Avocado
 * Cold-pressed oils- VARIETY
* Nut Butters- Unsalted Raw I like Artisana
Proteins:
* Eggs (organic free range, vegetarian fed)
* Raw Vegan Protein Powder: Dales Raw Protein
 * Wild Salmon (wild, no color added)
 * Organic Chicken Breast (free range, grass fed, organic)
* White Fish: Mahi, Tilapia, Hawke, Cod, Swai (wild, no color added)
Extras:
* Almond Milk- Unsweetened
* Balsamic vinegar
* Mustard
* Mrs. Dash or salt-free seasonings
Clean sweeteners: TO BE USED IN MODERATION IF AT ALL
* Agave Nectar
 * Honey
* Stevia

I KNOW SOME OF YOU ARE GLUTEN INTOLERANT, RAW, VEGAN, OR VEGETARIAN.  THIS IS JUST A SAMPLE LIST, YOU CAN MODIFY ACCORDINGLY!!!!

Behind The Scenes: Photoshoot with Mike Byerly

Man, what a weekend! Competition and all, Kate and I decided to keep with the diet a few more days and do a fun fitness photo shoot! We had the honor of working with Photographer Mike Byerly and Hair and MUA Amanda Kroon! Kate and I slept a few hours after traveling from So-Cal to Nor-Cal and woke up at 4:30am for our photo shoot (yeah we have dedication). We got prepared for the day and just ENJOYED. We laughed and played the whole day. Amanda and Mike were the nicest, most professional two people we could've asked to work with. We got some great shots ranging from fitness to commercial and even some glamour! At the end of the day it was nice to reward ourselves with a fun playful day as friends! Here's a sneak peek Behind The Scenes

A Look Back: The Competiton

Wow! It's over, finally done preparing and competing in my first fitness competition with Kate Rice!! Working out hours a day everyday on top of all the other things going on in life is never easy for anyone, but hey I guess we really do make time for the things we want to do or accomplish.

Hours of cardio, lifting, cooking, cleaning, portioning payed off in the long run. Kate and I both looked amazing, and better yet FELT amazing this weekend! I honestly felt like a million bucks, and for the first time in my life shocked myself with the pride I felt! Nothing has ever challenged me so much mentally and physically than this competiton.

Kate and I had a BLAST, we were shell shocked when we got to the hotel and saw HUGE MEATHEAD BODYBUILDERS (reminded us of the commercial, "I pick things up and put them down"). Naked bodies spray tanning, people taking themselves too seriously, and LOTS of orange skin! We had a blast and just stepped on stage to show off all our hard work!

I placed third in my height class, and am still shocked. I didn't expect anything leading up to finals, and was sincerely amazed my name got called! Icing on the cake for me!

I couldn't have done any of this, followed through, or stay so strong without my family and friends support! It has meant more than the world to me and I feel so special!

Most people don't know much about competing, but to do it properly you need a great coaches guidance. I am lucky to have had to opportunity to learn and work with IFBB Pro MJ Cooke-Elliot! More than just a business woman, full time athletic director, a role model, a competitor, a coach, an entrepenuer, a sincerly KNOWLEDGEABLE mentor! Teaching me to do things the right way, a little differently, and guiding me the whole way through the process. I couldn't have picked a better coach, with better intentions. THANK YOU!

Thanks to everyone who reads my blog and encourages me to push myself and learn everyday! I'm so thankful:) Also, remember life is about balance. VEGAN CUPCAKE'S ARE A MUST!

The Competition Is Right Around The Corner

Hi all! Wow, how a 9 week contest prep flies! It has been a wild ride, and let me tell you the workouts/diet has only gotten harder each day. I am motivated to keep my focus and finish strong. I am surprised with the amount of energy I still have. Working out 2-3 hours a day on not a high calorie diet is tough, but you know what I think our holistic approach to the food during this competition has saved me! I am thankful I am keeping whole (nutrient dense) foods in my diet. I am not as irritable and I expected, but hey ask me how I feel in a few days. I am looking a LOT leaner, my abs are coming in, and I am bringing a physique I worked my butt off for to the stage. Just a few days to go!!!!!

Competition Update

9 days until my competition!I don't think I knew how much work this would be until I got wrapped up in it! I am so glad my friend Kate is doing the competition with me, her support has meant the world and knowing I am not alone feels great! I am working my tush off, and although I'm completely drained I am pushing through. I have learned so much about myself up until this point, I have to finish strong!!!!! My body is pretty tired from intense workouts, but I feel healthy and fit! I don't know what I would do without all my friends, family, and coaches support! Some days are harder than others, and knowing I have people who support and believe in me is the best feeling ever. If you want to come out and support, here are the details. Competition Details: EVENT SITE Veteran's Memorial Auditorium 4117 Overland Avenue Culver City, California 90230 Saturday May 26th Finals 6:30 Tickets: $40 Unfortunately, this is a LONG event and may not get out until late at night! Past our bedtimes, possibly around 11pm. Thank you for the continued support, I just gotta finish strong:)

Vegetarian/Vegan Diet Tips

Are you a vegan or vegetarian? Would you like to be? It IS possible to be vegan or vegetarian and be healthy, but you need to be smart about it. It isn't ideal to switch over to a plant-based diet without doing your research. Unfortunately, by just eating fruits and vegetables doesn't necessarily mean you are getting all the right vitamins, minerals, and nutrients. Some key elements to add in: Leading a plant-based diet you MUST make sure you are getting some vital protein sources. -Legumes (Lentils, Chickpeas, Black beans, soy beans) -Tofu -Seitan -Tempeh -Quinoa -Nuts (Raw Almonds, Raw Cashews, Raw Walnuts, Raw Pistachio) -Seeds (Chia, Hemp, Sunflower) Iron rich foods: -Dark leafy greens -Dried fruit -Beans/lentils -Tofu -Pepitas -Iron fortified cereal -Iron pills Vitamin C rich foods: -Heppers -Herbs -Leafy greens -Citrus fruit -Fresh juices Foods high in Calcium and Vitamin D: -Almond milk, rice milk, soy milk, coconut milk -Tofu -Almonds -Leafy greens -Fortified cereals -Sun -Supplements Vitamin B-fortified or supplement: -Bananas -Peanuts -Soymilk -Avocado -Supplement Hopefully, these little tips help you fulfill your protein, carbohydrate, vitamin, and mineral needs. You should definitely choose variety, and never forget that your body needs to keep guessing. Get assessed by your doctor frequently to make sure you are fueling your body correctly!

Your Goals: Your Decisions

You set goals often right? Resolutions, and things to make you a better you. A more effecient/happier you!
Don't sell yourself short of those goals. Work your behind off and do whatever the heck it takes to reach them. Spend night in working on your goals when your friends are out, be focused and determined until your goals are reached.
Lately, the only thing keeping my life together is the numerous goals I set. My day is planned an prepared to help me succeed a attaining my goals. It is scary to set goals, sometimes I don't and that's pure laziness.
When I demand more of myself I learn and I become a better me. Set your goals now, and make each decision help you get one step closer to that goal!

Competition Update and Donation Thank you's

Wow! The weeks have flown by and the way my life has changed over the last few months is crazy! I am a little under 3 weeks away from my first competiton and I can almost smell the spray tan and hairspray! Haha
I am so excited that I have gotten so much support! I didn't realize how lucky I am to have such amazing friends and family who believe in me. Honestly, I knew what I was getting myself into but I didn't expect it to be this time consuming. My days seem like they are spent at the gym, eating, cooking, and packing meals for the next day (OH yeah did I mention working, and moving on top of this?)
The days seem to fly, and it's crazy how much my life has changed! I just wanted to THANK some special people for the AMAZINGLY generous donations so far!!!! You have made this competition possible!

Hillary Chapman
Tina White
Ben Vose
Pam Nolan
Anne and Tom Johnson
Del
Ron Novello
Mike and Molly Kane
Janice Hearns
Nana and papa Kane
Nana and papa Nolan
Chris Carney
Matt Bergdorf
Marilyn Kane
Dianne

I am so very thankful for you all! I'm working my booty off, and your support means the world to me. It kept me on the stairmaster tonight knowing I can't let myself down, or you all down!

Eat Fresh & In Season- Breakfast, Lunch, Snacks, & Dinner

It's Spring and summer is around the corner! It is absolutely beautiful outside, and honestly it is my favorite time to get creative with juicy fresh fruits and vegetables. How lucky are we? The markets are in abundance of fresh colors ready to be consumed! Right now mango's, strawberries, blueberries, raspberries, pineapple, avocado's, beets, tomatoes,and spinach are in peak season to name a few of my favorites. I am loving seeing the colors, but to be honest I am twenty times more excited to taste the freshness. Now, here are some ideas on how to keep your fruits and veggies on the top of your priority list when it comes to your daily meals.

Breakfast tips: - Green smoothie - Fresh fruits and veggies- SIMPLY JUICE THEM! - Sliced bowl of fresh fruit topped with fat-free greek yogurt. - Egg white omelette with fresh chopped veggies. - Whole grain toast topped with avocado and spices. - Whole grian toast topped with cottage cheese and fruit. Snack tips: - Bowl of fruit,chia seeds, and mint. - Piece of fruit - Green smoothie - Bowl of fresh chopped vegetables spritzed with lime, and served with a lime quinoa. Lunch: - Salad with tons of fresh veggies, fruit, seeds/nuts. - Sushi paper wrapped around tons of veggies and fruit. - Fish, chicken, tempeh, or quinoa topped with a homemade fruit salsa served with an amazing small seasonal balsamic drizzled salad. Dinner: - Eggplant grilled with a balsamic glaze served with a side of mango &strawberry mixed greens salad. - Grilled hearts of romaine topped with a lemon grilled fish/chicken/tofu/tempeh/turkey/(or lemon infused grain) topped with homemade salsa- - Yummy seasonal tacos Now get to cookin', or better yet EATIN'

Pre-Post Workout Snacks

So you are hungry before and after a workout, but never know what to eat. Something too filling is never good! You want your body to have fuel for a great workout and also absorb the needed nutrients to rebuild right after a workout! Here are some quick and easy snack options!

Pre-workout (before):
Lightly salted rice cakes with peanut or almond butter
Banana with peanut butter
Cottage cheese and some nuts
Small Whole wheat tortilla with turkey/avocado/salsa
Ezekiel bread with nut butter
Ezekiel bread with avocado
Ezekiel bread with cottage cheese
Greek Yogurt


Post workout (after):
Protein shake with fruit (be creative you can blend up some yummy stuff!)
Ie. Almond milk, cinnamon, protein powder,1/2 banana or apple, ice
Greek yogurt and fruit (sometimes I mix with protein powder for flava!)
Cottage cheese and fruit (sometimes I mix with protein powder for flava!)
Green smoothie- fruit protein and greens with almond milk

Simple, easy, fast!

When The Going Gets Hard

I am going to take a second to breathe, take a moment to think/type/express and throw it all out on the table. This might seem a bit raw, but it's the way I like to blog.
Lately, training for this competition has been an eye opener. It takes over big parts of my life. I schedule my days around training, eating, meal prepping, and to be honest I put it before everything! It's consuming, and draining yet at the same time inspiring and uplifting.
This feeling is so difficult to explain. My life has never been so busy! I am moving, working/quitting two jobs, packing, and training ( a TON). I am running errands for my competition and constantly cooking or prepping.
I am realizing doing this is keeping me on track, productive, and helps me feel like I'm doing something.
I could easily be here with free time to kick-the-sh** with my friends drinking beers, but to me that isn't so important.
I feel great right now, and yes although I am pretty tired and worn down, I become inspired by my abilities each day.
Knowing that I have my health and am able to complete the workouts that I do (and kick some major as* while doing them) makes me feel like I lit a fire inside myself. I honeslty think there was no busier time for me to do this competiton but there is also no better time. It is reminding me that if I want something bad enough, or if you want something bad enough YOU CAN DO IT.
I just want you all to know that when the going gets hard for you, keep pushing. You will find your happiness and a sense of self througout the journey!

When It Rains It Pours

Can we agree on this? One thing goes well and a chain of events happen where tons goes well! Or on the opposing side one thing goes wrong, and it's a domino effect of disasterous events? I think I am starting to believe in this.
Personally, I did this to myself. On top of working 2 jobs (7 days a week) I decided to do something for me, and take on competing in a fitness competition! I applied for a job opportunity in the midst of this all, had a few interviews AND got it!!
Now, this is where the title really comes in. It's gunna pour!!!!!!

In the next few weeks I'm going to have to leave 2 jobs, pack and move, start a new job, and continue training long hours for my fitness competiton as well as cook and prep meals!

Bottom line, whether good or bad, you will become overwhelmed in your life. Focus on the important things and don't allow yourself any slip ups. Do the best to your ability and keep on trekkin'!

We can get through the storms and the quakes if we are prepared! Be confident and willing!

Find Your Thing

Day in and day out people try new diets, go on new plans, and join gyms with the ultimate goal of getting in great shape or get healthier. The truth of the matter is, most people don't follow through with their new goals. People want to get fit for a trip, an event, or to quickly shed a few. It is always nice to have goals like these, but they don't keep you accountable for the long haul.
I challenge you to find YOUR "thing". Search for the thing you would LOVE to do everyday. Maybe that is at the gym ( a weight lifting routine, or spin class, yoga class, swimming pool workout, date with the stair master, etc.). Your "thing" may be something completely different like weekly hiking, surfing, running, cycling, triathlons, or 5k runs. You may not know what gets you pumped up and maybe you need to try a new class like piloxing (pilates boxing), zumba, or cardio barre (ballet with cardio).

Whatever works for you, and gets you excited to try, you need to do! Challenge yourself and do it as much as you'd like!

When You Derail Your Diet: Next Steps

One of my clients came up to me so upset today. She shared her disappointment in "cheating" over the Easter holiday. She said it is horrible to be on your workout and diet and have a weak moment.
Let's be honest with ourselves. It isn't abnormal to have cheats or weak moments. We are human! The difference between the people who let it get to them and the people who don't is learning how to pick yourself back up.
Here are some tips on how to pick yourself back up the day after after having a bad day.

1. Wake up and drink lots of water.
2. Go on a 15-30 minute walk.
3. Eat a healthy breakfast (try to make sure it's not high carb and it's fresh). My favorites would be a green smoothie, fruit and yogurt, protein shake, banana blended with almond milk peanut butter and ice, egg whites and tons of veggies, or hemp seeds sprinkled on fruit)
4. Make sure to eat every 2.5-3 hours. YES even after a bad day, you need to still regulate food consumption!
5. Throughout the day continue to stick to whole foods, think the closer to earth the better!
6. Stay away from heavy carbs, after a bad day usually people try to barely eat because of guilt. You still need to eat, but it is smart to stay away from dense high carb, and processed or sugary foods!

Hope these tips help you get back on track after a bad day. It's completely normal to fall off the wagon every once in a while, but make sure it doesn't become a habit!

Keep making your health a priority:)

Seek Support

When you make that final decision to change your life, it is rough! Knowing you are going to constantly struggle to makes huge changes in yourself is extremely hard!
For me, changing my lifestyle is what brings me to seek support. I know when I have bad habits, and when they need to end. When I change these habits, it isn't like they go away overnight! It's something I must think about frequently and spend lots of time changing!
As I am preparing for my fitness competition I have realized I would go crazy without support! Emotional support is what is keeping me together, luckily I have great friends and family! My days are filled with workouts, grocery shopping, cooking, packing meals, eating, working 7 days a week, and each day fitting in a little time to chat with friends or family. You know, they are to thank for my sanity!
Let me not ramble too much, but what you can take away from this is to not be afraid to change. Yes, it's SUPER scary! You can do it, just find your outlet for support:)

LARABAR Giveaway!

Have you tried LARABAR's??? Well, if not now is your turn to win!

LARABAR's arE a healthy gluten-free food bar that is delicious and pure! There are minimal ingredients, no preservatives and NO added sweeteners! They have bars for your raw Foodists, your vegans, vegetarians, gluten intolerant, peanut allergic, and average healthy person! Finally a bar that isn't loaded with JUNK!!!!!

Now, for the giveaway! In order to win this giveaway you must..

1. "like" my fitness Facebook page
2. Like LARABAR's Facebook page
3. Repost my blog address on your Facebook or twitter (help me get the word out<3)
4. Tell me why eating healthy bars is important for you!

GOOD LUCK!!

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!