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:)

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

Chocolate
Natural
Vanilla
Strawberry Banana

Flavors:

- 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.

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:
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).

DURING:
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.

AFTER:
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!

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:)

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:)

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:
Honey
Agave nectar
Stevia
Real Maple syrup
Xyitol
Sucanant
applesauce
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

 

 

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!