Showing posts from 2013

The Incredible Edible Egg!

1. Eggs are among the best foods for the body especially to a growing child.

2. Eggs do not cause an elevation of blood cholesterol.

3. Eggs do not clog up the coronary vessels as once thought. In fact the opposite is now true.

4. Eggs are low in energy value and is a factor to consider in the formulation of a caloric-restriction diet.

5. Eggs protein quality is extremely high and has a very high nitrogen-retention value. Hence it is extremely useful in post-surgical care, trauma and in post-management of hypovolemic shock against negative nitrogen balance.

6. Eggs contain vitamin D in its natural form. The benefits of vitamin D require several chapters on human nutrition in medicine to discuss.

7. Eggs are cancer-protective, especially for breast cancer.

8. Eggs are very rich in sulfur-containing amino acids methionine which is a very crucial amino-acid in blocking damaging free radicals. These are directly linked to the pathogenesis of heart disease, cancers, DNA damage, all degenerative d…

My Transformation Challenge: So it begins...

Since beginning Depoprovera in January 2013, I have be unable to drop a single pound. My weekly workouts consist of 5-6 days of weight lifting (split muscle groups) and 4-5 days of cardio (30-40 min sessions). Although I struggle daily with getting all my meals in, my macro-nutrients remain consistent.

Yesterday I began taking Lo Loestren (low hormone dosage). Today I begin a more consistent diet & increased weekly cardio sessions. I will also be incorporating steam sauna sessions into my weekly regimen along with daily Apple Cider Vinegar tonics. Outside of my normal BCAA's and pre-workout thermogenic, I will be including a multivitamin and OMEGA3's. 

Purge body of toxinsIncrease metabolismDrop body fat by 5lbsDecrease body fat percentage by 2%
This is my personal challenge. #JoinTheMovement and put yourself to the challenge. You're worth it and your body will thank you! #HealthierHappierStrongerYOU #HarmoniousMindAndBody

Weekly progress pictures will ensue.

Just for the ladies...HORMONAL WEIGHT ISSUES.

JUST FOR MY LADIES...I think I have identified the culprit to my constantly stubborn body weight. It seems no matter how regimented my nutrition and cardio/training, I can't shake the weight! Until a few weeks past when I missed my 3 month Depo appt. I let it lapse about two weeks before rescheduling my appt. Sure enough, within that short time frame, I dropped almost immediately. Although, I thought it was the fruit of my own labor...until now. I've had the Depo in my system for a week and a half and guess what else is back? Ugh! The few pounds I had dropped. I'm sure "non-Hormonal" is the answer, just kinda creeped out by forgein objects (if you catch my drift). I've only been on BC for 6 months since the birth of my daughter. Prior to that, I had been 5 years BC-free. Looking for advise, opinions, personal experiences. DISCLAIMER: HOPE THIS DOESN'T REACH A VIEWER WHO FINDS THE CONTENT INAPPROPRIATE. :)

6 Great Eye Creams...

Here is the occasional repost. Today it's EYE CREAMS. After all, I am "30-something". Take care of yourselves, my lovely ladies.

Brighten, de-puff, and reduce the appearance of wrinkles in the delicate, trouble-prone skin under your eyes.
Aveeno Smart Essentials Anti-Fatigue Eye Treatment Bring gentle relief to overtired eyes with a hydrating formula packed with vitamins and antioxidants. Roll it on under the eyes to freshen and brighten them, so you look more rested.
To buy: $11,

Origins Eye Doctor Moisture Care
This is just what the doctor ordered: a formula infused with green tea extracts and cooling cucumber that can be used night and day on all skin types to help minimize crow’s-feet and dark circles.
To buy: $35; Yahoo! Shopping

Philosophy Eye Hope Multitasking Eye Cream for Dark Circles, Puffiness and Lines
Its name promises a lot, but this product delivers: Its active ingredients aid collagen production, so skin looks firmer, and help juice circulation to re…

Battle of the Bulge

We all struggle with temptation. Its just our nature. The key to beating the urge is faith, strong will, and the outside support and encouragement from others.

CONFESSION: I have a mad sweet tooth! How do I control it? My morning French vanilla coffee and the occasional visit to Swirll. :) Moderation is key; not deprivation! There is no magic pill, wrap or potion. Quick weight loss and temporary diet plans, prepackaged meals are all just a gimmick. To transform your body, you must transform your lifestyle. This is a journey; a trying process that begins from within. So many lose weight quickly and then decide to "take a break" from whatever "program" catapulted them to success. Well, NEWS FLASH, you can't "take a break" from a healthy way of living; eating clean and exercising regularly, and expect not to regress!

If you have been on a mission to revamp the reflection in the mirror and aren't seeing results, chances are, you may be missing a crit…

Better Than You Were

It's not about being better than any other person. It's about being better than you were yesterday. We have but one life, one body. Cherish today. Take care of yourself. Mental, physical, spiritual, and financial health all go hand in hand. Start today with what is within your grasp. #FaithHonorObedience 
I may not be all they want me to be, but I am all HE wants me to be. And though I stumble and, at times, fall flat on my face; I will always get up and push past my shortcomings. I must lead by following. "For [HE] has overcome the world." ~John 16:33

Sculpting Long, Lean, Feminine Muscle

Today begins Week Two of my new training regimen. Designed to help me achieve a leaner look, I have reduced the weight I have been accustomed to lifting over the last year. Incorporating a greater rep range with less resting between sets, the increased intensity will help me to slightly reduce the muscle mass I've gained from lifting heavy while adding more definition. My exercises and muscle group splits remain unchanged. It's simply a change in the manner by which each is performed. I must admit, the intensity left me with serious DOMS (delayed onset muscle soreness)...without much "delay"! That soreness is proof that your workouts are working! Push yourself beyond your breaking point! 
Whatever your personal goal may be, there is a plan, that if followed, will get you to where you want to be. Just gotta be a "B.E.A.R." ... Believe. Enthusiasm. Action. Results.

Lean Leg Workout

Gotta lift some weight, ladies, if you wanna lose the jiggle! We underestimate our leg strength. Lets face it...if your legs carry YOU around all day, every day; you CAN squat more than 50 pounds on the Smith Machine!! So put on your big girl panties and LIFT SOME REAL WEIGHT!!
I've mentioned how I typically split my leg workouts between two days (Hamstrings on one day and Glutes & Quads on another). Lately I've been doing hamstrings one day and plyo the next. Well, I have had to modify my workouts this week due to scheduling but I got it in!
Today's Workout Muscles Focused: Glutes, Quads & Hamstrings
10 min. Warm-up
Compound Set: •Leg Extensions •Lying Hamstring Curls
Compound Set: •Vertical Leg Press: Foot positioning: Shoulder Width + Toes Out + High & Narrow •Seated Calve Raises
Compound Set: •Sumo Squats •Jumping Lunges
Compound Set: •Barbell Squats with stepper (breaking the plane!) •Bulgarian Split Squats with stepper
•Single-leg Elevated Bridge (glute/hamstring isolatio…

Fat Incenerating Intervals: Heart Rate Zone Training

Optimizing Cardio Fat Burn with 60-SecondSprint Intervals. Your sprint speed should be challenging, not just a jog! Get your heart pounding! The slow it down watching your heart rate recover to the lower end of your heart rate zone. The greater your endurance becomes, the less recovery time you'll need. 45-60 second recovery period and get ready for another 60-second race! 
If you're just beginning your workout program or in recovery and you need to work your way up to sprinting, try the "incline interval program on the treadmill. Again, challenging yourself with both speed and incline settings. The goal here is to maximize your workouts and fat burn by monitoring your HEART RATE!

FYI...Here Are My Heart Rate Zones:  150 BPM - 170 BPM
Find your max heart rate and your target fat burning zones here:

TRANSFORMATION: 5 weeks, 4 days...

Yesterday began a new week of training for me. With just more than five weeks to reach my personal goal, I have made some modifications to my routine. Those changes include plyometric legs training and increased cardio sessions (frequency and duration). Here is a snapshot of my training week:
•Hamstrings (Sun) •Back & Chest (Mon) •Biceps & Triceps (Tues) •Plyometric Leg Day (Wed) •Cardio Only (Thurs) •Shoulders & Calves (Fri) •Plyometric Leg Day (Sat) =================== •Fasted Cardio (daily) •Post-Lifting Cardio (daily)
It may seem like too much sacrifice to many, but this is my therapy. My fasted cardio sessions begin around 5am when the house is still quiet. This is my time to reflect, meditate, plan my day and in cases like today, handle business (ie. sending emails, ECT). My daughter looks forward to her afternoon playtime at the gym also. We truly have a great routine. After the gym, it's dinner, bath & bedtime (well, most days...playtime...then bedtime). 
As a fairly n…

Plyometric Leg-Leaning Routine:

So I've been lifting heavy on leg days for 12-18 months now...sometime after the birth of my baby girl. I workout legs twice a week splitting muscle groups for maximum muscle concentration. Typically, Sundays are "hamstring days" and mid-week I workout glutes and quads. My goal has been to further develop my legs which are the most challenging muscle groups for me as I carry most of my excess body fat in my lower half. I have underestimated my strength in the past, as many of us do. If you're wanting to gain muscle, there is only one answer: LIFT HEAVY! Don't be afraid of the weights. You aren't going to turn into The Hulk over night! In fact, genetics have everything to do with the end result. If you have more questions about the type of training that is right for you contact me! (281) 932-9102. 
NOW FOR THE PLYO ROUTINE!!! By taking away the heavy weights and focusing more on high-intensity movements with little rest time,…

Sleep is a Beautiful Thing!

Overall health and wellness is so much more than just exercise and proper nutrition. SLEEP is critical. Are you one of those "Oh, I can get away with just a few hours every night and I'm good to go!"? 

Think again! 
Studies prove that healthy persons receiving just 4 hours of sleep per night had blood glucose and insulin levels nearly identical to those of a diabetic. WHAT!?! Fortunately, there are ways to aid sleep through lifestyles changes.
Eat to....SLEEP? Eating a large meal, or high carbohydrate meal 2-3 hours before bed will spike your blood sugar levels making you feel more alert. Alternately, here are a few foods that can help you sleep better, longer: Yogurt & Kale: Contain tryptophan, an amino acid that helps build hormones that make you feel sleepy, and calcium to aid in distribution of tryptophan. I would suggest keeping it GREEK. Higher protein and lower sugar. Fish & Flax Seed: Both contain Omega-3 Fatty Acids which have a calming effect on the brain. S…


I recently had a friend from the gym ask me how I lost my baby weight so quickly. In addition to maintaining my lifestyle of healthy eating and regular workouts during my pregnancy, I was quick to get back to exercising as soon a I felt strong enough after having my daughter. I offered my friend a review of her current daily nutrition. Proper nutrition is critical to fat loss! I also learned that my friend has tested for low thyroid hormone production, albeit not low enough for medical treatment. After some research, I  designed a meal plan for my friend with the following information in mind: 
Incorporate: IODINE Include the following iodine sources in your diet: iodized salt, cod, shrimp, Cow's milk and eggs. ZINC oysters, wheat germ and dairy products SUPPLEMENTS B vitamins Vitamin C Tyrosine (amino acid)  https://www.advoca…


As women, we tend to feel so much pressure to look a certain way. We are conditioned as young girls to view beauty as 5'9", 105 lbs., stick arms and bird legs. Surgical "enhancements" have become the norm as we vie to look like the latest Hollywood starlet. Criticism comes to those of us that train hard as we are told muscularity will rob us of our femininity.

We were created as individuals. You may have that perfect runway model figure. Or maybe you're more like me; having to work a little harder to keep the derrière in check. I will never fit into a triangle top bikini like my favorite Victoria's Secret model. We all have our weak areas just as we have our best features. It's what you do with what God has graced you with that matter most. There is no "magic pill", no short-cuts. You have to dedicate yourself and work hard.

I am taking a personal stand against conformity! I will not supplement unnaturally to transform myself physically. I will n…