fitness, healthy eating, healthyliving

Think It Through...

Myth: As far as weight is concerned, you cannot eat too much protein. Anything beyond what your body needs will get excreted in your urine. 

It is certainly true that the body has limited ability to store protein. it is also true that the protein of this protein will be excreted in your urine as urea (the nitrogen group that shows up in urine). However, the other portion of the protein (the carbon group) is readily converted to glucose or fat. Ultimately, the protein you consume beyond what your body needs has the same fate as excess carbohydrate or fat. it will be converted into stored fat. 

healthy eating, healthyliving

Do You Know Your Super Foods?

 Maca  Possitively affects energy levels, athletic performance, and overall stamina.  Maca is packed with amino acids, Vitamin B1/B2/B3   

Maca

Possitively affects energy levels, athletic performance, and overall stamina.

Maca is packed with amino acids, Vitamin B1/B2/B3

 

   
  
 
  
    
  
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Chia Seeds

Used by the Aztecs and Mayans to promote a long and healthy life. They are packed with Omega 3s, fiber, manganese & calcium.

 

 

   
  
 
  
    
  
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    Hemp Seeds  Full of Magnesium, zinc & iron  These seeds promote overall body health with high level of fiber, protein, essential fats, minerals, vitamins and enzymes.      

Hemp Seeds

Full of Magnesium, zinc & iron

These seeds promote overall body health with high level of fiber, protein, essential fats, minerals, vitamins and enzymes.

 

 

   
  
 
  
    
  
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    Kale  Vitamin A, Vitamin K & Calcium  Kale is great for eyesight, beautiful skin and your immune system.

Kale

Vitamin A, Vitamin K & Calcium

Kale is great for eyesight, beautiful skin and your immune system.

 

 

   
  
 
  
    
  
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       Raw Cacao  Packed with Magnesium, chromium & antioxidants  Raw Cacao is the healthier of the cocoa been      

 

Raw Cacao

Packed with Magnesium, chromium & antioxidants

Raw Cacao is the healthier of the cocoa been

 

 

   
  
 
  
    
  
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Brazilian Nuts

Fiber, selenium, magnesium, potassium & copper

Brazilian nuts promote a healthy mind and body and used by native Amazonians.

 

 

   
  
 
  
    
  
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Pumpkin Seeds

Magnesium, zinc & potassium

They are high in protein, low in carbs, and they are packed with valuable minerals.

 

 

   
  
 
  
    
  
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       Turmeric  Contains bioactive Compounds with powerful medicinal properties.  Curcumin is a natural Anti-Inflammatory Compound and studies have suggested may be useful in preventing and treating Alzheimer’s disease.  It lowers your risk of heart disease and help delay aging. Turmeric increased the antioxidant capacity of the body, improves brain function and lowers the risk of brain diseases.   Can also help prevent or treat cancer and has incredible benefits against depression.  Great source of mangneseum, iron, vitamin B6, fiber, copper and potassium.      

 

Turmeric

Contains bioactive Compounds with powerful medicinal properties.  Curcumin is a natural Anti-Inflammatory Compound and studies have suggested may be useful in preventing and treating Alzheimer’s disease.  It lowers your risk of heart disease and help delay aging. Turmeric increased the antioxidant capacity of the body, improves brain function and lowers the risk of brain diseases.   Can also help prevent or treat cancer and has incredible benefits against depression.

Great source of mangneseum, iron, vitamin B6, fiber, copper and potassium.

 

 

   
  
 
  
    
  
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    Ginger  Great source of Calcium, potassium, magnesium, copper and folate  Helps Digestive issues, nausea, pain reduction & inflammation      

Ginger

Great source of Calcium, potassium, magnesium, copper and folate

Helps Digestive issues, nausea, pain reduction & inflammation

 

 

   
  
 
  
    
  
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    Acai  Antioxidant, heart health,  promotes skin health, helps digestion, reduces irritation, improved cellular health, immune booster, anti-aging effects, energy boost, better sex & improves mental function.  Acai is wonderful source of vitamin C, iron, fiber & vitamin A.

Acai

Antioxidant, heart health,  promotes skin health, helps digestion, reduces irritation, improved cellular health, immune booster, anti-aging effects, energy boost, better sex & improves mental function.

Acai is wonderful source of vitamin C, iron, fiber & vitamin A.

THE INCREDIBLE VOODOO FLOSS!!!

The other day while doing deadlifts I felt my right hamstring tighten and I had immediate pain. I stopped right away. The pain wasn't too bad but I definitely felt my hamstring cramp up. 

My coworker told me to try VooDoo Flossing it. Funny name!!! right???!!! How I have never heard of this I'm not sure. 

Anyways, I wanted to share my experience and it's amazing benefit for your mobility and recovery. 

First let me tell you what it is. It is a long rubber band, the one I have is from Rogue Fitness.  I wrapped my thigh/hamstring tightly starting from top down. Then I did lunges for two minutes. It is the weirdest feeling. 

 

 

VooDoo Floss helps break up intramuscular junk, this allows for greater mobility and blood supply to the area. by squeezing the muscle in a tight wrap for about two minutes and forcing it through a full range of motion you break up all the scar tissue, Lactic acid and junk that a foam roller and lacross ball can not really address. 

Once you release the band the weird feeling stays with you. You can feel the blood rush through the muscle which helps the healing process by bringing in nutrition and clearing all he junk from the area. 

Just please make sure you wrap it from the top down and leave the end where you can easily access it to untie. You can use VooDoo Floss on your shoulders, arms, hands, feet, ankle, calf, wrist and in my case tights/hamstrings. But please do not try to use it on your head, neck, abdomen and chest area. 

 

 

please let me know if this information was helpful. 

NOTE: I write about products that I have tried and found good results. I'm not paid to write about them.

Thank you for reading. 

fitness, healthyliving

get more out of your daily cardio and burn more calories!!!

I have tried to avoid cardio as much as I can. The truth is if you planning to loose body fat and stay fit and healthy you have to add cardio to your daily regiment. If you are like me and rather eat rock then go outside for a jog then I have some good news for you. When I started prepping for my first bikini competition I soon realized there was no skipping or avoiding cardio so I had to get creative. 

The good news is there are others forms of cardio you can do that actually burns more calorie per minutue than running. Generally you burn 10 calories per min running.

When i started training with my coach for my first bikini competition my cardio was about 25 min 6 days  a week, not too bad! but then he started adding 5 min a week and by second month i was at 80 min cardio 7 days a week. and let me tell you getting on that treadmill for not one but two 40 min daily was like turture for me.  so i knew i had to get creative and make that cardio somehow fun for me!!! 

My all time favorite is HIIT cardio. not only is a great workout but time goes by super fast. This is how i do my HIIT cardio,  I jump on treadmill or sprint down the block for 5 min and for next 5 min I add jump rope, then 5 min of sprint and 5 min of jumping squats, 5 min of cardio and 5 min of kettle bell swings and so on…you can be as creative as you want... Sometime i do 5 min of running and for next 5 min, i do 1 min of sit-ups, 1 min of squats, 1 min of lunges, one min of burpees and one min of push ups then 5 min of running or sprints or jump rope. 

My second favorite is Burpees. Total body workout. Try to hit 10 burpees per minute. I understand is not easy to do 30 min of burpees but you can add it to your cardio.

Jumping rope are great way of cardio. You get your heart rate up and improve balance and coordination. You burn about 13 calories per minute doing moderate jump rope.

 

Boxing. I tried boxing couple of months ago for the first time and let me tell you I was covered in sweat at the end of the session. The average boxing session burns around 727 calories per hour. And you feel like such a bad ass!!!

 

Dancing. It is such a fun workout and a great total body workout. Just put on your favorite music and loose yourself.

 

Running or walking uphill with a load. You can burn around 415 calories an hour while walking at a moderate pace. Just grab a backpack and add some rocks in it. This is also a great workout that targets your glutes. All you need is a hill, backpack and some rocks.

 

I understand everyone body and schedule is different but if you are a busy mom like me who works, goes to school and your life schedule revolves around your children then I recommend getting up 30 to 40 min early in the morning and doing some fasted HIIT cardio. Not only is great way to loose body fat but you start your day in possitive way and don’t have to stress over that cardio for the rest of your day.

 

Looking for a quick and healthy lunch?!

Meal prep is the best way to keep yourself from eating unhealthy .

Normally i bake about 10 chicken breasts in the oven Sunday night and freeze it to use during the week. 

This is one of the quick and healthy recipes I make daily for lunch!

Enjoy!!!

5 oz Grilled Chicken

1 cup Vegetables

4 oz Yam or Sweat potato

Using only coconut oil spray, fry 5 oz of chicken breast and your choice of Vegetables. Add salt, paper and garlic as desired. 

Grill 4 oz of sweat potato or yam in oven 400F for 30 min

Protein 37.30--- Carbohydrates 35.24--- Fat 2.25--- Calories 309.10

I use mustard as condiment!!!

 

Try these simple ways to start loosing body fat fast!

Start your day with a workout!

For me fasted cardio is the best way to start my day!

But whether it's cardio or weight lifting getting it done first thing in morning will start your day in a positive way and keep you on track.

 

Drink at least a gallon of water a day!

Water will help you feel full. Also since I started drinking a gallon of water a day I feel more energized and my metabolism has increased.  I usually drink a couple of glasses of water when I feel hungry and before every meal.

 

Stay away from processed foods and refined sugar!

Try to avoid frozen food and sugary foods! They are just empty calories and if you are trying to loose body fat I suggest you prepare your own meals and deserts at home so you know exactly what is in every meal, don’t take any risks.

Also try to cut down on fruit and limit it to one piece a day. Although fruit is a healthy food choice it does contain a lot of sugar and over eating it can slow the fat loss process.

 

Avoid Alcohol! 

Alcohol is generally very calorie dense and contains a lot of sugar! I don’t know about you but when I drink I usually make very poor decisions for example eating late at night and the following day and skipping my workout. Your body burns the alcohol first which means all the food consume ends up just sitting in your belly which will turn to fat!

 

Stay consistent and don’t give up!

Good luck! 

fitness, healthy eating

Start Your Day With This Wholesome Breakfast!!!

The right breakfast can help you concentrate, boost and help your strength and even help you maintain a healthy weight

Some people skip breakfast in an effort to lose weight, but that’s not a very good idea. I used to be one of those people and I can tell you this can backfire. You add more body fat when you eat fewer, larger meals than when you eat the same number of calories in smaller, more frequent meals.

 

This is what I eat every morning! Not only does it satisfy me but it gives me that extra boost of energy to start off my day...

 

1/3 cup Oatmeal

4 egg whites

1/3 cup blueberries

 

Cal 164, Fat 2.18, Carb 24.71, Protein 19.70

WORKING OUT AFTER BREAST AUGMENTATION SURGERY!!!

Breast surgery is very common and growing practice among healthy people. I am a bodybuilder and just had breast augmentation about a week ago. When healing from a breast augmentation you should avoid all heavy lifting, hard cardio, including running. Working out and trying to keep some of my pump when recovering from surgery is very difficult.

I am one-week post surgery and so frustrated from staying in bed and not being able to work out. I am seeing my muscles fading away right before my eyes and that alone is very stressful and depressing.

I wanted to share some of the few different ways I am keeping myself sane while keeping my gains and recovering.

Diet

I am keeping my diet 100% clean.

That means I am staying away from processed food, sugary drinks and foods all-together.

I am driking plenty of water and keeping my body hydrated. I am also staying away from alcohol and limiting myself to one glass of wine once in awhile.

I am eating tons of protein and healthy carbs like yam, brown rice and green vegies.

 

Keeping busy

Take long walks.

Keep yourself busy and work on yourself. This is a great time to meditate, reflect on you or do things you normally wouldn’t have time for like reading, writing, learning new language. Pick something you always wanted to master, this is the time to get good at it.

Just don’t forget is easy to sit or lay in bed and cover yourself in cake and unhealthy food especially when you can’t go to gym but it will not help you heal. Getting healthy with balanced food and mild exercise is a way to go and it will def. help you heal faster. 

And please please listen to your doctor and always consult him and listen to his advice.

 

Daily dose of fun for your booty!!!

In order to firm, lift and shape a perfect booty without adding bulk to your thighs, first you must understand the muscles behind the butt. Triangle training works the three major muscles of the buttocks. The gluteaus maximus, medius, and minimus and working them in countless angles is the key in seeing the result.

When you working the butt muscle from different angels, you are not only working those specific muscles but you are working the head of the muscles which is connected to the pelvic bone and provides the support between the upper and lower part of your body and your hamstrings, this is what gives you the lift and the shape you are looking for.

Try jumping jacks to work Medius

Try lunges to work Maximus

And squats to work Minimus

 

Try this booty Challenge

 

30 Jumping jacks

20 lunges

10 squats

10 plie squats

20 side lunges

20 glute kickbacks

15 short bridges

10 side leg circles (each sides)

20 glute kickbacks

15 squats

10 plié squats

20 jumping jacks

 

Repeat 3x5 times