Wednesday, August 24, 2016
Thursday, May 12, 2016
Yesterday someone asked me about my exact diet & workout routine. I had posted this photo in my bikini and my leaned out waistline caught the attention of quite a few friends and followers.
First, you should all know that i don't 'diet'. I follow my Bikini Bootcamp meal guide & eat what feels good in my body & aligns with my goals. For me, as someone who suffers from a lot of food sensitivities that also means eliminating gluten, soy, and most dairy. You can access my exact meal guide and the fitness program i follow through my bikini bootcamp community and get more details on my website HERE or contact me to learn about my newest upcoming Mfit Challenge.
So i thought i'd share the only things I'm really doing differently right now, which i feel are helping me lean down:
✔️The performance line RECHARGE. I really think this has a lot to do with it. I've been mixing Recover in with my shakes but ran out so started on Recharge (I had it & wasn't using it, so silly of me). So now I'm mixing a half scoop with my Shakeology AND adding in a half scoop of Digestive Health Boost
✔️Digestive Health Boost: I'm lactose intolerant so dairy based supplements usually wreck havoc on my digetion and elimination cycles. I haven't had any problems so I'm assuming the fiber is in Digestive Health is helping, but also I think my body just reacts to the formulation of Recharge better than Recover (which is odd because they are very similar, but whatever I'm just sharing what I'm noticing).
✔️ double workouts 3-4x a week. When I say doubles I DO NOT usually do two 30 minute workouts back to back... RATHER I break it up into bite size pieces that in my mind make it more simple to complete and more fun. Usually I start with my full 30 minute workout & will either add 10 min abs and another 15-18 minute workout in or another low impact 15-25 min workout in that day, but I don't necessarily stack them.
✔️ kombucha over wine/sake. Some of you know I have a weakness for wine & sake. I actually don't drink wine that much anymore cuz it makes me feel shite next day but I eat sushi a lot and so sake usually comes with that for me. I still have it occasionally, but not as often as before, and if I want a drink at night (when my boyfriend is having a beer) then I have kombucha. Also when I eat sushi out I get sashimi, no rice hand rolls, & protein rolls, but I've always done that, just wanted to share.
✔️ Lastly I cut back on adding fruit to my smoothies/shakes-- they are plenty thick with the Preformance line & already sweet so it was just unnecessary sugars and calories. I do splash some cold brew coffee in my shakes which tastes awesome and gets me perky.
Hope these things help you out. I've definitely seen a difference especially since adding in the Preformance line so I wanted to share. Oh and for those of you that are women that already get that line of supplements I do NOT recommend creatine unless you want to get bulky, just stick to energize, recover, recharge (hydrate is fine too, I just don't use it to keep my sugars lower).
Learn more about Bikini Bootcamp, Join our Next Challenge, or just reach out to get support: firstname.lastname@example.org
Thursday, April 28, 2016
Anytime it rains or gets cold i immediately want a cup of hot chocolate. I'm sure it's my inner child that grew up sipping nestle's chocolate quik and carnation instant breakfast every morning from a bendy straw.
I've learned a lot over the years from studying holistic health, working with superfoods, and researching cacao and clearly know that Nestle's is no way to start my day (or any child's day for that matter), but still there is something about chocolate for me that makes it a food that will forever be an elixer that gives me comfort and completes a good day. It's so good to know that there are now reliable and healthy sources for quality cacao and cacao based supplements to help you get comfort from fuel that will actually serve a real need in your body.
I drink Shakeology daily. I generally drink the Vegan Chocolate since i'm lactose intolerant, but i do enjoy a little of the Beachbody Recover Preformance Line which does have dairy in it. It helps with my post workout muscle recovery and i've found combining it with my vegan shakeology not to be too overwhelming for my very sensitive digestion. Shakeology isn't meant to be heated since there are a lot of heat sensitive ingredients like probiotics and digestive enzymes, but if you do it right you can continue to get a ton of nutrient density without compromising the nature of it. Plus this is the best tasting hot cacao i've ever had!
Recipe and instructions below.
3/4 scoop of chocolate vegan shakeology
1/3 scoop of chocolate beachbody recover
1 cup of coconut milk
1/2 cup of water
optional splash of cold brew coffee concentrate
First blend all the ingredients in a blender. Transfer to a small pot and heat over medium to high head stirring the entire time. Keep the liquid moving so that nothing stays on heat source too long. Heat until it lightly starts to steam, or til you dip a finger in and it's just hotter than comfortable for your finger. Pour into a mug and serve.
Wednesday, April 13, 2016
I'm on the precipice of my 40th birthday, and i'll be DAMNED if i can't prove all the ladies wrong that have been telling me "there is just something that happens at 40 - it's just not as easy as it used to be to lose weight". Well i don't know about you, but 'easy' and 'lose weight' were NEVER two thoughts that went into the same sentence for me, no matter what age i was.
It was NOT easy to do weight watchers, count points, and be freaking HUNGRY all the time. I was NOT easy when i would wake up at 5am to spin for an hour then come home and jog before work. It was NOT easy when i Turbo-Jammed by heart out in my living room and pushed myself outside my comfort zone. It was NOT easy when the yoga teacher told me to hold postures, get deeper, and turned up the heat. It was NOT easy when i put in T25 and kicked higher and harder, and dropped lower than ever in my squats. It was NOT easy to cut the drinking, to change my hunger cycles, and to create new habits. NONE OF IT WAS OR IS EASY!!!
RATHER i think what happens by the time you're 40 is you're so set in your stinking ways and you are quick to justify your excuses so you can keep on 'keeping-on doing' those things you love with those people you love. And yes, those little things (i.e., cocktails, treats, snacks, brunch-eouns, dinners out, etc) here and there DO matter if there is no SCIENCE to your plan.
I see all too often individuals who are 'low carb', 'keto', 'paleo', 'mostly vegan', etc and they follow their plan monday - wednesday and somewhere around thursday a few things slip in and by the weekend it's 'okay' to have a few cheats. I'm not saying 'cheats or treats' or whatever you want to call them are not okay, but if you're following a low sugar plan to get results and you add sugar YOU WILL NOT GET RESULTS. If you are following a high fat plan and then carb out, YOU WILL NOT GET RESULTS, if you are vegan but eating all processed vegan foods and celebratory vegan treats YOU WILL NOT GET RESULTS. Not to mention having 'dietary' success only monday through wednesday is under a 50% success rate over your entire week.
There is a BIG difference between being 'healthy for the most part' or 'paleo-ish', or 'vegan-ish', then 'being on a program that will help you reach your goals', and that plan does not have to look imbalanced, but it will be disciplined if you want to lose fat. The plan i follow does not "OUT" any food groups. It "OUTS" shit like alchohol and cake cuz let's be real if you're drinking alcohol and eating cake you're not REALLY trying that hard to lose weight (remember "easy" and "lose weight" never fit in the same sentence).
Anyway, i digress. I started writing this morning to share with you my food prep and breakfast for when i'm UBER serious about leaning down like i am right now (30 days out from my next bikini clad adventure, and 40 days out from my 40th birthday). Generally breakfast on my slim down plan is going to be something like: protein, veggie, fat, optional small serving of starch. So that could be egg white scrambles with veggies made in a non stick served with avocado and a few slices of sweet potatoes.....
Or it could be something like today's which took me UNDER 2 minutes to assemble because all of the food was pre-made from my food prep this week.
(chicken, broccoli, avocado, pico de gallo, lemon, sea salt)
It starts with having the right plan, the right list of foods to pick from, the right recipes, AND what i find MOST important is doing Food Prep Weekly. I actually do mine twice a week. Here was my prep this week, you can also watch a short video of my typical prep HERE. I gerenally supplement in with shakeology, fresh fruit, and occasional meals or dinner out with Andy (it's usually sushi and i get sashimi to keep it super clean).
🔸chicken tenders (squeeze lemon cook at 400 degrees ten min or so till done) then chop (I cut with kitchen scissors)
🔸steamed green beans
🔸 steamed broccoli
🔸 roasted or steamed chopped or sliced sweet potatoes (steaming is super fast but today I roasted with coconut oil)
🔸sliced raw bell peppers
🔸 hard boiled eggs
🔸other things I have on hand
such as....avocado, lemon, sea salt, fresh herbs (basil, cilantro, thyme), pre-washed greens (spinach), tomatillo salsa, cashew milk & frozen cherries (for shakeology), bananas + coconut flour (for shakeology protein pancakes), shakeology boosts (digest, power greens, focused energy), BB Preformance recover & energize, chia seeds, hempseeds, almonds/almond butter, coconut oil, balsamic & rice vinegar & coconut aminos
Tuesday, April 5, 2016
What if you set just 4 or 5 smaller goals a month or one big PUSH goal?
What if you sat your duff on a meditation pillow, started visualing what it is you want by month end, how it would make you feel, the changes that arrived, how you feel achieving your goal, and from there reverse engineer what your daily habits and actions had to be to get you there?
What if you put pen to paper and wrote down all you visualized, your goal, your actions steps weekly and daily, and a deadline you wanted to reach them by?
Do you think anything would change? I do.
1. get clear on your monthly goals or PUSH goals (don't overwhelm yourself - one big goal is perfect - it will give you smaller goals to reach weekly)
2. reverse engineer that goal - what are the actions and habits of a person who achieves this goal, what changes do you have to make on a daily and weekly basis to get there?
3. find a tracking/measureing method and accountability partner - who will hold you accountable? how will you determine if you are making progress in the amount of time you visualized? What are the daily tasks and weekly tasks that must be crossed off your list. Make the list that has these tasks listed so you can easily cross them off.
4. schedule it - unless you create time for the new things you're adding in, and make sacrificing with what you're already doing then you'll likely find that you won't have enough hours in the day to get it done. Bottom line is we all have the same 24 hours in the day and as a very well respected entrepreneuer once said, "You're awake for 18 hours, you sleep for 6. If you think you need more sleep than that, just learn to sleep faster."
5. 10 X it. By nature we tend to procrastinate on the things we don't want to do, but we are also a reward driven society. So while you may experience some 'feet dragging' on the front end, once you start seeing progress you'll have Big Mo (momentum) behind you to keep you plugging forward. If you do everything with the attitude of 'i'm going to do it at 10X' (10 x more of this, 10 x more of that, 10 x the focus, 10 x the commitment, 10 x the consistency), you'll see results a lot faster. (Get the book The 10X Rule by Grand Cardone.)
Because my current goal is to be in stellar shape by the time i'm 40 (42 days from today) and because summer is just another 30 days or so behind that, you better believe i'm 10X-ing LIFE right now. Workouts 10X Nutrition 10X Personal Developement 10 X Leadership 10 X Blogging 10 X :)
The new Brazilian Butt lift workouts just released on M*Fit on Demand / BOD and i'm ALL ABOUT THEM! I figure if Leandro trains the VS models how to get their rears 'high and tight' then my 'low and loose' back-side can have a serious renovation. Plus you can access all these new BBL Carnival workout totally FREE with my CLUB MEMBERSHIP for the next 30 days and it's only $2.99/week after that if you keep it, so really there isn't any excuse except the excuse that you actually LIKE to have something to complain about.
Sunday, March 27, 2016
~ you're not super partial of sleeping on the ground
~ you don't love not having a cafe in walking distance to make you a hearty breakfast so you don't have to drive anywhere
~ you really aren't into bugs
~ AND maybe, even though some of your camping partners are off work, you have some remote work to do and need a little wifi.
Wait...let's make sure....you do still like nature... you do right? ;)
If those are your limitations as to why you don't pitch a tent with your significant other or family then you should definetly consider Glamping. It's like camping with a bed and wifi.
For our trip to El Capitan Canyons we reserved a Safari Tent which uses the shared bathrooms (though they are really clean, it's still pretty darn cold to whip off your clothing in the morning and jump in the shower), however there are cabin options that have their own bathrooms for those who are even more 'priss' than me.
Here's a couple snaps from at our camping trip, some of our fave eats, and how we made our morning superfoods shakes. We even found some goats while hiking!
|stopped in Santa Barbara on the way up and hit up East Beach Tacos. Ahi Tacos for the Win!|
|Best Way to Shake While Camping: coconut water + water + chocolate vegan or cafe latte shakeology|
|when Bae goes camping with you and is forced to be in selfies.|
|He's such a Caveman. Who else can light a campsite fire without a match but just a flint. #Swoon.|
Annnnnnd, my favorite treat while at the campfire (outside vino and brown sugar baked beans of course)????
Tuesday, March 22, 2016
Do you find that when traveling you tend to get bloated or perhaps become less (eh-hem) 'regular' ? Well you're not alone and there is REALLY sound reason why this happens, and it's all explained in the ancient teachings of Ayurveda (the oldest form of medicine still practiced in the world today and where Traditional Chinese Medicine got it's roots from). Ayurveda is traditional Indian medicine and works with the aspects of diet, herbs and lifestyle on correcting and maintaining balance in our delicate and ever-changing bodies.
Personally, travel sends my body into a whirlwind. Especially if i'm going by plane i'm bound to be bloated most my trip and feeling less than grounded even once i land. However, when i get home i can get rebalanced and back to my slimer natural state in under 48 hours just by practicing Ayurvedic techniques and correcting my diet.
According to Ayurveda travel and movement creates Vata which is a combination of air & space. It totally makes sense: If you're flying 35K ft in the air you'll naturally encounter the elements of air and space which then become more prevalent in your body. That's why when most people travel they become less regular and bloated. Air is drying and space is, well spacious, and can hold a lot of air.
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