Saturday, January 30, 2016

New Opportunity !!



hey everyone ! I am joining forces with a friend which helps us to create healthy lifestyle choices along with learning how to live healthy lives LONG TERM!  There are no short cuts however, if you have the support of people who believe in you, your success will be 10 fold !

If you are interested in wellness coaching to help create new behaviors, get rid of old ones and work towards living a healthy lifestyle, CONTACT ME TODAY !!!


www.bodbyburda@gmail.com 


Your HEALTH, WELLNESS and QUALITY of living are my number one priorities as your wellness coach ! 

Wednesday, January 27, 2016

#StrongNotSkinny.... but why can't I have both ?

Hey guys !

So I have been having a lot of things on my mind that I wanted to just express because I feel a lot of women go through this same struggle. The struggle between the scale, the mirror and our minds. There is a constant battle between what I see and what I "want" to see. Of course I know that what we want to see is VAGUELY different from what we see in the mirror in our own perspective. For me the battle is daily.. no let's be really honest, it's a factor that is on my mind 24/7. It's a hard thing but something that I feel a lot of us women struggle with, or at least I hope there's one of you out there that understands this too!!

This issue is one that really rules a lot of my life. Right now, being that I am getting ready to compete in the summer, I have a mental game and battle with myself that I know is the cause of a lot of stress and anxiety. Always chasing a number on the scale, getting upset if I'm up just a few pounds and just critiquing my body in ways that I would never talk to another person. It's a downfall and something that I have been working on. Self-Love is hard. It is my BIGGEST downfall yet biggest asset. For me MY personal goal is to help others live a healthy life of self love and to really show them how worth it they are. Using my personal experience, I don't want anyone to feel like I feel about myself so I will do whatever it takes to make sure people see their beauty as I learn to find mine.

Issue number 2 that I have been facing is with wanting the best of both worlds. Yes it's really really hard to see yourself in two different ways as your getting ready for a show or just working out in general. Society has really made a point to confuse women that skinny is necessary for success. However, that is very untrue and upsetting to know that this has been imprinted in my mind and the minds of others. I fall into that trap where I want to be STRONG! Lift heavy things, not care about what others say and just do me. But then I start to think .,.. no I want to be skinny, I want to fit in but I also want to be strong... so which is it? In order for me to lift like a boss, I need to be aesthetically bigger and not fear the "size". It's a constant battle of skinny vs. strong vs. just being happy with what I am today !

Now thinking through all of this, the root of it is not a fear of looking good, its a fear of not being "enough". For me, I am dedicated to what I do both in the gym and helping people. My life is constant reminders helping others and pouring into their lives to help them achieve their goals. Sometimes I forget that I need a little bit of encouragement as well. Lucky for me I have a few close friends who are there for me thick and thin for reminders of how far I have come and where I am going! It's the times of doubt that get lonely and dark in my mind which is where you will find me at the gym just getting it all out!

So in a nut shell regardless of what society thinks, which is what is holding me back, I am STRONG, I want to look and be as strong as I am. Fearing opinions is like hoping that tomorrow doesn't come. Regardless you will embrace emotions everyday of people who like, dislike, and some who support your journey. Remember to stay positive, focused and continually chasing your dreams for you!!

Monday, January 25, 2016

5 body weight exercises to do !

There isn’t a perfect program to fit everyone but here’s a little full body workout which includes some of my absolute favorite exercises – using only body-weight exercises, or alternatively if you’re already a paid up member of a gym, including the option of weights.

Here are 5 of the best body weight exercises for you to do if your short on time !

SQUAT

This compound movement, one which we all perform everyday!! Its the basic movement from many years ago.The best way to execute the move is to engage your core, send the hips back as you squat, go parallel pushing the knees out to stand. For a progression, use a Barbell to supplement the weight.

ONE LEGGED DEADLIFT

Obviously this is the number one move for back development. For a progression, use a Barbell to supplement the weight. How to?

a) Start by standing tall, but on only one leg, keeping the planted leg’s knee ever-so-slightly bent (i.e. not locked out totally straight).

b) Then bend forward at the hip, extending the other leg behind you. Ensure to engage your core throughout. Avoid curving your back or hunching your shoulders. The ideal form is to aspire something resembling a T.

c) Slowly lower yourself until you are parallel to the ground.

d) Return to starting position. Again, that’s one rep, and I like to aim for 15 of those, for 3 sets.


PUSH UPS

They target chest, shoulders and triceps as well as the stabiliser muscles of the torso and lower back. The push up can be varied depending on the positioning of the arms/hands and rendered easier/harder accordingly.

a) Start by lying on the floor face down and place your hands about a shoulder-width apart whilst pressing your torso up at arms length, on tiptoes. Basically, get into a high plank position.

b) The slowly lower yourself down until your chest almost touches the floor.

c) Press your upper body back up to the starting position.

d) Start over! 10 reps x 3 sets should do the trick!


PULL UPS

This is an amazing exercise which I previously wrote a dedicated post about HERE. It is almost unparalleled in the way it helps develop a functionally strong back and arm complex. Depending on your grip positioning (wide / narrow / overhand / underhand / neutral / spread), they are very versatile indeed, and quite exhausting! How to?


a.) Start by hanging from the bar!

b) Slowly pull yourself up towards the bar, leading with you chest, until you reach the end position, where your chest almost touches the bar.

c) Avoid arching or swinging your legs back and forth or ‘jumping up’ relying on momentum whereby technique suffers as a result.

d) Finally, slowly lower yourself to the initial starting position. I find these far tougher, so 5 reps constitute my usual set. 3 sets of 5 reps will do for starters!


WALKING PLANK

This is great for core strength as well as shoulders strength. It’s really great ar strengthening the stabilizing muscles (teres minor, supraspinatus, subscapularis etc).

a) Start with the weight balanced on your forearms and toes, and keep your elbows in line with your shoulders.

b) Ensure to keep a neutral spine, with your abs engaged throughout the exercise – your hips should be neither slouched nor up in the air.

c) Maintain your head/neck in a neutral position as well – avoid allowing your head/chin to drop, or indeed cranking it up.

d) Hold this position as long as possible. Stop if you feel any pain in your lower back or anywhere else. Setting a target of 1 minute to start with, and progressing from there is a good goal! I like to repeat mine 3x.


So there are no excuses not to fit it all in ! These are effective and great for your body !

Sunday, January 24, 2016

BEAUTY HACK !

Apple Cider vinegar beauty hacks! It’s one of the most raw, poten live foods you can consume, rich in enzymes, potassium and other minerals, and filled with pre-biotics to support digestion. This has been linked to better health, clearer skin, and a cleansed system.
It’s really simple to use apple cider vinegar at home to improve your beauty routine. Here are some ideas to use apple cider vinegar to keep you and your body balanced and healthy:

Apple cider vinegar contains acetic acid, a property that helps the body break down fat. When taken regularly, a daily serving of apple cider vinegar can boost your metabolism, increase energy levels, detoxify the body, and aid in weight loss. Consider adding anywhere from one teaspoon to two tablespoon to your morning routine to reap the rewards for yourself. Apple cider vinegar can be taken straight, but can also be diluted with water or added to your favorite juice or smoothie.


Thanks to its antibacterial properties, apple cider vinegar can help keep breakouts and skin issues under control. Use topically to trouble areas or dilute with water and replace it with your regular face wash once a day. Additionally, many apple cider vinegar converts notice a reduction in skin blotchiness and redness as well as improvements in the overall texture of their skin.


Dilute apple cider vinegar in half with filtered water and apply it directly to the scalp. Allow the vinegar to soak in for at least 15 minutes before rinsing and follow up with your favorite conditioner or hair oil for the ultimate pampering treatment. The acidity in the vinegar helps to balance out the body’s pH levels, often correcting skin flaking issues. It can also be used in place of shampoo for an ultra-cleansing experience.


Have you added apple cider vinegar to your beauty routine yet?
If not what are you waiting for?

Thursday, January 21, 2016

Eat for the Planet !

Join ‪#‎Eatfortheplanet‬ campaign!!! Are you worried about the environment and what is happening to the world we live in? I think it's important for everyone to understand the effects we have on the environment due to our lifestyle!
In the past 40 years, we’ve lost 52 percent of wildlife from the face of the planet; there is currently more carbon dioxide in the atmosphere than there has been in the past 800,000 years and our oceans are riddled with over 400 massive dead zones, completely devoid of life due to our pollution. While it may be difficult to fathom the fact that humankind has been responsible for this enormous amount of damage, it is the reality. But what is possibly even more challenging for people to understand is that something as simple as the food choices we make every day can be intrinsically tied to this destruction. Limiting our consumption of meat can help reduce this toxic risk.
Animal agriculture is also the leading driver of deforestation and habitat loss which has pushed countless endangered species on to the brink of extinction. As our population grows to nine billion by 2050, these percentages are set to grow exponentially, pushing our planet’s finite resources to their limit.If every person in the U.S. were to choose more plant-based foods, we could cut our carbon footprint in half, save around 200,000 gallons of water each redirect enough grain from the livestock system to feed roughly 2 billion people. We have the potential to make an enormous impact.
You don't have to give things up completely, but make an effort to introduce meatless days into your diet. Take the first step by trying any one of the following:
1. Try eating meatless one day a week
2. Make one meal a day all plant-based
3. Recreate your favorite foods without meat and dairy
It really is simple! Ok so where do you get protein from ? A lot of different sources have protein like broccoli, beans, tofu and lentils. It just means you need to be creative which is great for trying new things.

Wednesday, January 20, 2016

Increase your Willpower !

You need more WILLPOWER! Yes you can do it! You have all the ability in the world to become great at anything you put your mind to! If you want to accomplish your goals, sacrifices will need to be made. If you consider willpower to be “the ability to resist short-term temptations in order to meet long-term goals,” then you have to consider how to best utilize your ability to resist temptations. So, let’s talk about specific things you can do to optimize your willpower.

The more choices you have, the more mental energy you expand in assessing those choices. This activity wears down your willpower. If you only have a certain pool of willpower, you don’t want to drain that pool. Avoid decision fatigue!

If you only have one pool of willpower for all tasks, then you need to be smart. Put the important stuff first and concentrate your energy on those priorities. For most of us the problem is not a lack of goals but too many of them!!!

Do you have a FitBit? Or use My Fitness Pal to track your macros? If you find yourself with depleted willpower and your buddies are all heading for Happy Hour, you could say, “I’d love to go, but I need to get more steps in so I’m going to take a walk.” Turn down that second serving of chocolate cake because “it doesn’t fit my macros.”

Hold yourself accountable. Let your friends and family know that you’re trying to eat better, move more, and take better care of yourself. “By going public, you’re not just exposing yourself to potential shame, ” writes Baumeister/Tierney, “You’re also outsourcing the job of monitoring, which can ease the burden on yourself.” Simply put: Let other people help. If someone asks you about your workout, you’ll want to tell them what you did, not that you skipped it.

Don’t beat yourself up, and don’t abandon your plans. The worst thing you can do is fall into a “What the hell” mentality and then eat everything and/or stop moving. Extremes are hard to navigate. Stay to the middle of the road, and if you veer off, veer right back on.

Are you a victim of BLACK AND WHITE? Our brains have a hard time with absolutes. Never feels like deprivation, and we want to rebel. But later? Later seems okay to us. You’ll have that dessert later. You’ll take a rest later on this walk. Sometimes you will come back and not want it !

Pre-Commit ! YES ! Before you give yourself an option to say no, say yes first ! You’re “precommitting” because you’re setting yourself up to commit to the right decision when your willpower is low.

Keep track, reward yourself often (for the psychological benefits), and use your willpower in the smartest way possible. We might not have pastures of willpower to harvest, but we can all do better with what we already have. Keep going! You got this!

Tuesday, January 19, 2016

Calcium.. Why you need this !

Getting calcium is important for your bones to stay healthy. Calcium is a nutrient derived from the soil and is an important nutrient you need to maintain a healthy nervous system, healthy blood pressure levels, strong bones and teeth, and to prevent osteoporosis. However, many people have dairy allergies that have a negative impact on your calcium consumption. The good thing is that you CAN get calcium from plant based foods.
Calcium is found abundantly in so many plant-based foods, many of which might surprise you. You don’t need to worry about getting enough on a plant-based diet since most all plant food sources of calcium are easy to absorb. They contain other nutrients that provide your body with bone and heart support, and best of all, they aren’t acidic like dairy. Highly acidic dairy foods and other animal foods actually break down your bones and contribute to a large number of health problems.
By far one of the best sources of calcium is collard greens, which contain 268 milligrams in one cup of cooked greens. Collards are also fairly low in oxylates, which bind to calcium in the body and can lead to poor absorption. It’s a great alternative to spinach for this reason, which is high in oxylates (though also high in calcium.)
About eight to ten dried figs contain as much calcium as one glass of milk. Not too shabby for such a delicious little dried fruit, eh? Figs are also a great source of fiber, iron, and potassium. We love using them in kale salad, energy bars, smoothies, and porridge.
Many people are surprised to learn that broccoli is a fantastic source of calcium, containing 180 milligrams in just one cup of cooked broccoli and 115 mg in one raw stalk. Eating a cup a day can easily help you increase your calcium intake to ensure you get enough. Not a fan of steamed broccoli? Sneak a couple florets into your next smoothie recipe or even your next batch of veggie burgers.
Chia seeds are loaded with calcium and yield many benefits as a result. I’ve specifically noticed how much stronger my nails, hair, and my muscles are since adding chia to my diet. Chia contains roughly 177 milligrams per ounce (about two tablespoons), which is 18 percent of your daily needs. That’s incredible for such a tiny seed! Adding a tablespoon twice a day to your smoothies, oatmeal, salads, baked goods, and entrees is a great way to ensure that you get enough.
You’ll need 1000 milligrams of calcium to reach your daily quota without a supplement, so eat as many plant-based sources of calcium to get this important nutrient into your diet without an ounce of dairy needed.

Saturday, January 16, 2016

Follow you heart !



Happy Saturday to you all ! Let's do a fun update on what has been going on! First off my training is going AWESOME ! I am currently training for a show in August of this year for women's physique and within 3 months of hitting it hard, my body is not only changing but adjusting better than before. It's always a nerve wracking process because you don't know what your body is capable from show to show. It's exciting but slightly terrifying in the same token.

Learning about how your body reacts and responds to your diet and training is worth all the efforts when you SEE the physical changes ! I am totally ready for this process to unfold into something great ! One thing I do want to say is that people can be mean and well down right ugly when you are doing something that is "different". No matter what, always take a second to just think about what you are saying before you say it. We are all human and we all have feelings. Which brings me to the quote I put on this post. This has so much meaning to me in so many ways. In my life I always was concerned with what people thought of me. Then I would stop doing the things I loved because i wanted to just fit in with everyone and not be different.

Looking back, I am DIFFERENT.I am UNIQUE and I am more than mediocre. For a lot of my life I always did the things that were different along with wanted to be an outsider. I like having the "questionable" factor of what I am doing, how I am able to do what I do.. and the most obvious one, that I can't be a natural competitor with muscle. OF course I am natural and this is why I even made the decision to stop eating meat because it's loaded with chemicals. Which now takes me to a new level of "oddball"! Not only am I female bodybuilder but i am doing it in a non conventional way. And you know what ... That's OK with me!

Like the quote states: I would rather die trying than just live my life in a safe and stable place !


What are you going to do today to make you an ODDBALL ? Challenge the norm and go for where your heart leads !

Friday, January 15, 2016

Live the LIFE you LOVE!

What is preventing you from living the life that you dream of? What is stopping you from taking a risk, moving to a new city, starting your own business, taking on a fitness challenge? Why do you just settle? Our minds seem pre-programmed to tell us to play it safe, to not take chances, to not put ourselves out there. It is a sort of survival instinct, like we are conditioned to survive, but not thrive. When you step back and analyze who you are and what defines you, are you genuinely happy with what you see?
Personally this has happened to me FAR too many times. I chose to take the safer route and not take a risk that can induce failure. In the moment playing it safe is ok but does it get you to where you want to be ? Most of the time we sit up thinking and wishing our lives could be different. So why are you not making the effort to do that ?This concept is really important to me because I have let myself down over and over again. What do we get in return from playing is safe? Do we ever truly experience happiness?
By never reaching outside the box are you really reaching your full potential to live? Life is about experiences and they can be good or bad. The ones that we remember are the ones that you take as a risk to try something new. Sure it's scary. Yes you might fail but what if you don't? What if that risk was the opportunity you were seeking out? It all stems from a desire to be something more. To accomplish great things and to keep pushing for what you beleive you deserve. Don't let anyone stand in your way and most of all don't allow others to say no to YOUR dream. Part of it is confidence.
For me this lack of confidence has always been with me to some degree. You see, I always felt average. I never felt like I was the worst at anything, but never felt really great at anything either. This was not a mindset to live with. It prevented me from taking more chances sooner. Looking back on things I could have used as opportunities, I feel like I let them just pass me by all because I didn’t believe in myself.
Once I competed in bodybuilding, I developed a new sense of confidence. This is not to be mistaken for arrogance, as I realize that I am simply one person trying to be an effective advocate for compassionate living, but I was no longer going to let my doubts decide what I can and cannot do. This confidence has snowballed in that it has allowed me to take more chances.
Our lives are in our control. We should of course accept what we cannot change, but we must become clear on what we can. Once we acknowledge that we can change something, we should put everything we have into creating those changes.! If you want to get in the best shape of your life, do it! No more excuses. Now is the only moment we truly ever have. Take this moment and that confidence and live the life you have always wanted. This is your only chance.

Sunday, January 10, 2016

Morning thoughts !!

hey everyone !

Today is a little bit different of a post for you. I want to do a morning talk about confidence and self acceptance. I know sometimes it sounds cliche to talk about loving yourself but in the past few weeks I have been struggling with this issue a lot. The fact that each day is a blessing should be something we do not take for granted,  I am somehow caught in this cycle of "saraness". Sure I made that up but that's the only way I can describe it.

I am going to use this as an open journal for you all to see the inside of my thinking. I am hard on myself and I do that to me. It is 100% self inflicted on the willingness to want to be perfect. We all have a desire to be loved, accepted and appreciated but when that doesn't happen what do you do? For me I just tend to shut everyone OUT. I focus on me and that leads me to become very close minded and I have a very hard time accepting me. I always come to the conclusion that there is something wrong with me and that no one can ever accept me as I am. So what do I do? I workout harder to numb myself from life. I choose to focus on ONE thing to distract myself and I start to just shut down. It's a bad cycle and something that needs to stop.

I always want to help others. In helping others I am helping myself overcome the things I don't want to talk about. I want to be that friend to others so they don't feel the loneliness of life.  I want to offer acceptance and love to those who may not feel it from others. When I can help influence others, I am helping myself. So I want to be able to show people that I am just human too. I am hard on myself because I want to feel accepted as well. A lot goes into the reasons we do things. For me I want to help others through their problems because you all are helping me. The more I can learn and teach the more we all grow.

Life is about challenging ourselves. I want to challenge myself to be a better friend to ME and not always push myself to the back. I think we all need to do that. We all need to be able to look in the mirror and love, accept and appreciate  the person staring  back at us. We deserve the best out of life. The problem is we try to allow others to dictate that. Today, YOU dictate your life. YOU follow your dreams and YOU learn to accept and love the person you are.

Friday, January 8, 2016

Thrive!!!

Do you ever feel like you have a hazy black cloud following over you that you just can't shake ? Sometimes in life we hit a bumpy patch that seems to last a long time and finding a positive outlook can be difficult. You need to learn to find the positive in ALL things you do continue to be happy about the smaller things that are going good in your life.
There is a new approach to being happy called positive psychology. Instead of focusing on what you don't have or didn't accomplish you turn that into positive energy and create good out of everything. What you need to do is focus is on incorporating positive habits into your life to replace the self-sabotaging behaviors and thoughts that keep you from achieving your goals.
Each and every day, take the time to count the things you are grateful for. Find time for yourself through motivation and try to write in a journal or reciting all the great things that happened to you before bed or when you wake up. To keep your motivation running on high, keep them fresh by finding new things to be thankful for each day. Make a vision or motivation board that you can look at each day of what you want to accomplish in your life !
Imagine your IDEAL future ! Visualize your life at its optimal and see yourself at your best. Try creating a vision board with inspirational photos and sayings, and hang it in plain sight!!! If you need to do what I do which is watching motivational videos and using that for my motivation then do that ! What ever you need to do to keep moving forward .. do that !
Don't wait to start a life you want to live ! Boost your spirits by planning activities that you love to do and no matter if they are big and small they are YOUR goals. Don’t be afraid to try something new and challenging! If you are willing to work hard to accomplish a meaningful goal it will boost your confidence and motivation to take on new challenges and persevere.
Your words become your actions. Replace negative thoughts and words with optimistic yet realistic thoughts. Focus on the positive reasons for the lifestyle changes you’re making, such as better health, more energy and a boosted confidence .Learn that going after the positive is more inspiring than trying to escape the negative.
Keep your circle of friends to quality versus quantity ! Research shows that maintaining positive relationships is one of the greatest predictors of happiness and success. Reach out to friends and family for support and, if you can, find a workout buddy to help keep you motivated during your fat-loss journey.
Learn to THRIVE in life and not just to survive !!

Thursday, January 7, 2016

A little bit of Confidence goes a long way !

What is preventing you from living the life that you dream of? What is stopping you from taking a risk, moving to a new city, starting your own business, taking on a fitness challenge? Why do you just settle? Our minds seem pre-programmed to tell us to play it safe, to not take chances, to not put ourselves out there. It is a sort of survival instinct, like we are conditioned to survive, but not thrive. When you step back and analyze who you are and what defines you, are you genuinely happy with what you see?

Personally this has happened to me FAR too many times. I chose to take the safer route and not take a risk that can induce failure. In the moment playing it safe is ok but does it get you to where you want to be ? Most of the time we sit up thinking and wishing our lives could be different. So why are you not making the effort to do that ?This concept is really important to me because I have let myself down over and over again. What do we get in return from playing is safe? Do we ever truly experience happiness?

By never reaching outside the box are you really reaching your full potential to live? Life is about experiences and they can be good or bad. The ones that we remember are the ones that you take as a risk to try something new. Sure it's scary. Yes you might fail but what if you don't? What if that risk was the opportunity you were seeking out? It all stems from a desire to be something more. To accomplish great things and to keep pushing for what you beleive you deserve. Don't let anyone stand in your way and most of all don't allow others to say no to YOUR dream. Part of it is confidence.

For me this lack of confidence has always been with me to some degree. You see, I always felt average. I never felt like I was the worst at anything, but never felt really great at anything either. This was not a mindset to live with. It prevented me from taking more chances sooner. Looking back on things I could have used as opportunities, I feel like I let them just pass me by all because I didn’t believe in myself.

Once I competed in bodybuilding, I developed a new sense of confidence. This is not to be mistaken for arrogance, as I realize that I am simply one person trying to be an effective advocate for compassionate living, but I was no longer going to let my doubts decide what I can and cannot do. This confidence has snowballed in that it has allowed me to take more chances.

Our lives are in our control. We should of course accept what we cannot change, but we must become clear on what we can. Once we acknowledge that we can change something, we should put everything we have into creating those changes. If you want to go vegan, do it! If you want to get in the best shape of your life, do it! If you want to inspire others to go vegan, then do it! No more excuses. Now is the only moment we truly ever have. Take this moment and that confidence and live the life you have always wanted. This is your only chance.

Tuesday, January 5, 2016

Grocery Shopping Tips

Grocery Shopping Tips and Tricks !
The new year has begun and many of you are improving your health by incorporating healthy foods ! But if you are not really familiar with shopping for healthier options you might be staggering back into old habits which is no way to start things off right!
I am going to point you in the right direction to get you started off on the right foot ! Most of the time you just need to learn what you are looking for and then the rest is easy !
Lets start with veggies ! Fresh veggies are good however they can be expensive ! I know this first hand because eating healthy is NOT cheaper than eating unhealthy but there are some very convenient things that are cheaper and easy to do!
-Shop FROZEN ! Yes those frozen veggies are just as good as fresh and they last a lot longer! Make sure you buy the ones that only have the veggie inside and not the ones loaded in sauces and butters !
-Include can veggies such as green beans, carrots and tomatoes. Canned foods did get a bad rap in the past but did you know the canned veggies are picked fresh, canned and then sealed up so the freshness can last ! Just be cautious of the ones with added salts to it !
- Buy fresh fruits vs. canned. Most of the time canned fruits, although easy and ready to go, are made with heavy syrup which means a lot of sugar and calories added to fruit. Buy your fruit fresh or frozen if you want a healthy snack.
-Meats should be a lean cut usually 97% or higher with minimal fats. Stick to antibiotic free chicken and turkey. Protein is what you are looking for in your meat selections. Nitrate free lunch meat is also an option but try to limit them in your diet.
-Spices! Mrs. dash, himalayan sea salt and tumeric are awesome for changing up the flavor of your dishes along with providing amazing health benefits! You will want to make things tasty so you WANT to eat them!!!
-Carbs !!! Yum yum carbs. Stick to brown rice, jasmine rice, basmati rice, yams, sweet potatoes, red potatoes, rice cakes, oatmeal, cream of rice, grits, and quinoa. Carbs are not the enemy its about moderation and when you eat them. You will want to eat them around your workout time for optimal use !
These are my quick and dirty grocery shopping tips and tricks that I use. Healthy eating can be done on a budget ! I am easily able to make ALL 7 days of meals for under 100$ a week!!! Don't forget I also eat 6 times a day ! If you ever need help message me and I would love to help you on your journey to fitness !!!

Saturday, January 2, 2016

BIG diet change !

Hey guys !

So new year, new goals and now a new way of eating ? Yes I am making a BIG nutritional change to going mostly planted based with still eating eggs and fish. As a bodybuilder this is not the 'common' thing that we normally eat but I have been having a lot of issues with digestion, food intake and limiting foods due to fear. For a long long time, I have been dealing with anorexia and an eating disorder. I feel that it's important for people to understand the background behind it all. I used to be ashamed of it but now if I explain my story, people can connect more and I can maybe help someone in the process.

So back to my decision to this change. First, I have a gluten intolerance that limits a lot of foods. However, this also leads to a lot of issues with absorbing nutrients and leads to more difficult times with getting enough vitamins. One of the biggest concerns is that meat comes from animals that are fed grains and wheat. Along with a lot more chemicals that is an irritant to my body personally. So this past week I did a semi experiment with limiting my animal protein consumption and replacing it with fish and eggs. I have had a major switch in my digestion. No more bubble gut ( which is embarrassing) no more bloating and no more irregular bowl movements. Sure talking about this might seem weird but there are some ( probably a lot more of you) that deal with some of this !

As a bodybuilder, it's been ingrained in our minds that we NEED to eat meat to build muscle. However, this is not always the case. If I asked you which has more protein, 100 calories of steak or 100 calories of broccoli which would you choose ? I hope you said broccoli because that has more! So if you are educated on what foods have a lot of protein like lentils, beans, veggies, fish and eggs there are plenty of options for you! So in all of this research I am attempting this for a month to see how my body will adapt and adjust to this new change.

Learning what works, what doesn't and how your body handles food is important. The one thing that I am also working on is the "fear" of foods. Yes this is the thought process that a certain food is off limits or bad for you. As I have been learning that balance is critical for you to remain healthy. Balance in food groups, nutrients and vitamins that keep your body healthy from the inside out.

I hope that this might help someone who might be having issues as well and I will keep updating you on this new journey !

8 Week Challenge

Hey everyone ! As the new year is approaching, it's time for you to set some goals ! You are in charge of your life and you have all the ability to start a healthy lifestyle with me !

I am taking on an 8 week challenge for people who are willing to really dedicate 8 weeks to working on their health, wellness, emotional well being, learning how to make healthy lifestyle choices and training. This is for anyone and everyone you know! It is all ONLINE, SKYPE, PHONE and E-MAIL ! I am your coach for 24/7 access and YOU are my priority !

If you are interested please let me know !! I am only accepting 10 people for this 1st challenge and i will start one every 10 weeks !!! Don't wait because the spots will fill up fast !!!

The plan will include:
-This is a 2 phase program: the first month is focusing on nutrition and getting started into a fitness routine. The second month will increase your fat loss, boost your metabolism and create a a NEW you!

-Custom meal plan

-Custom training plan to meet your goals

-24/7 coaching access

-PDF booklet full of tips, recipes and facts to help you along the way

-Knowledge and resources to enhance your success long term


Don't wait !!! Contact me today !