Be Proud of ALL Accomplishments

Small or large, accomplishments are something to be proud of.  I'm now on week 3 of training and week 2 of eating my food from NutriFit.  The scale is usually the "go to" for measuring weight loss accomplishments.  Lately, I have been trying to avoid jumping on the scale everyday.  It just seemed to move up and down almost daily.  Besides, weight is not always the best measurement for weight loss success.  The other day I was putting on a belt that all of a sudden was too big on me!  That's a measurement of success!  I also have this vein on my left shoulder that just started to show when I was in the last few weeks of my training from the last fitness competition.  A friend/trainer told me it shows now because my skin is thinning (fat loss).   I've grown quite fond of this vein and even gave him a name, "Spike."  He has been an accoplishment for several months now.  However, now he seems to be growing and even has a friend forming on my right shoulder now.  Those are both accomplishments.  My body is changing even though the scale isn't.  It can be frustrating when the scale doesn't move or even moves up!  Whever this happened to me in the past, I would just quit whatever program I was on because I thought it wasn't working.  During my training, I've had to fight that temptation of quitting.  I've also learned to be patient with my body.  As long as I keep doing the next best thing for my health, then the positive changes will happen. 

It was Labor Day yesterday and I went to the Venice Beach Muscle Contest for a little inspiration.  It was only back in April that I was standing on a similar stage in a bikini that barely covered anything.  I remember the first time I tried that bikini on.  I thought there was no way I would be able to walk out in public in that thing.  Today, you can't keep me out of a bikini.  I wear one (little ones) whenever I can!  Although I went to the event for inspiration, I ended up with a lot of anxiety.  The competitors were so thin!  Not only could you see a six pack, but also their ribs, and maybe even some organs.  I just know already how hard it is to get that thin.  It's all from diet.  It's a crazy diet that I am just not looking forward to doing.  I remembered something another friend/trainer told me which was to never compare myself to anyone else.  Each one of us has our own story.  Our own challenges.  It's all about measuring our own personal growth.  I felt better when I remembered how far I've already come.  Working hard is a necessity, but we must also be patient with our body.  Thankfully, using personal catering (NutriFit) has relieved some of the hard work in dieting.  My focus is now just to "stick to plan."  I have my own workout plan and NutriFit provides me my meal plan.  It is literally is taking it one day at a time.  Each day that I follow my plan is another accomplishment!   

I stay on course with my training because I am proud of my small and large accomplishments.   They will just continue to multiply as long as I stay on course.  It's almost like going on a treasure hunt.  As long as you follow the map, you'll find your treasure.

Starting a New Fitness Journey

I started weight training in February of 2012.  The reason I even started was because I was inspired to be at my own personal best.  Obviously as a fitness instructor, I work out alot.  With all that cardio, my body was still on the softer side.  I knew that in order to really tone and show more definition, I was going to have to change my diet and weight train.  It is a huge commitment that I've always struggled to take. I teamed up with my dear friend Bebe to train for a fitness competition.  The pressure was on and so I had to keep myself on check.  This was one of the hardest things that I've had to do in my life.  With the support of friends and students I competed for the first time in April.  I felt amazing!  It was truly the best I've ever felt in my life. 

I was so motivated from the competition that I decided to compete again 12 weeks later.  I applied and was accepted on Team Bombshell.  It is an online training program for Bikini and Figure competitors.  It is a very intensive and successful program.  Many competitors who train with this team place in the top 5.  I freaked when I received my new diet plan and workout. On top of the 2-3 hours of Zumba I teach per day, I would have to do an additional hour of weight training and 2 hours of cardio on the treadmill.  That was going to be a total of 5-6 hours of working out everyday!  I was getting up at 5am just to get my workouts in.  I couldn't get to bed early enough and so I was getting very little sleep.  Something we may not stress enough is how important sleep is especially when training.  A friend once told me, "That's when all the magic happens."  I use that statement all the time now.  Although Team Bombshell is highly successful with many women, it was not the right match for me.  Too much cardio can actually be counterproductive.  I wasn't willing to cut back on my teaching schedule to fit in the Bombshell cardio exercises either.  So because I couldn't follow the Team's program exactly as outlined, I decided to withdraw.  I learned alot from my experience with them and truly have an appreciation for all the hard work of these Bombshell female competitors. 

 I didn't give up on training entirely.  I recruited a fellow fitness instructor who had a membership to the same gym as I.  Initially it worked out great!  We had a similar schedule and we both liked to lift heavy.  However, within a few weeks his schedule changed and he was no longer able to train.  Oh boy, another obstacle.  This is the way it always is though, right?  We'll always encounter obstacles, but it is the perseverance to continue that makes us successful. 

 I took about a week off from training to really think things through.  Am I truly motivated enough to do this on my own?  I realized during that week off that I'm not alone in this.  Thankfully, I am surrounded by people who inspire me.  They remind me that I am stronger than I know.  So yes, I can train and compete again. 

 I am taking what I learned so far and doing what is going to work best for me.  There is a competition in October that I could participate in.  It's not too much time, but at least it would give me a goal date.  There are also a few other incentives to getting back into my training regiment which include taking new headshots and a vacation in November. 

 So what does my new training program look like?  My cardio consists of my Zumba classes because that is what I teach daily at least twice per day.  I do weight training 5 days a week.  I lift heavy with only 8-10 reps.  Diet is the biggest challenge for me and also takes the most time to prepare.  I decided to pay for a personal catering service.  My program is Dairy and Gluten free.  Everything is already portioned out based on my caloric need.  I supplement with a pre and post-workout protein shake and a shake before bedtime. 

I feel fantastic after my first week back.  A fitness journey is meant to be challenging.  Not only do we build physical strength, but mental strength as well.  No matter what, we continue and adjust the course of action when necessary. 

'll check back in next week with an update!

Food Prep Days for Weight Loss

Last night I posted a picture of all the food I prepped for the week.  I received so many comments and thought I should just give some helpful tips on how to establish a good food prep day.  Preparing meals in advance will increase the likelihood that you will follow a meal plan.  This is a practice performed by all fitness people who are training.  This is also extremely helpful for people trying to lose weight. 

First, purchase reusable containers for food storage.  I like to use the ones with different compartments.  I found some at Bed, Bath, and Beyond.  You will also need a large cooler that you can easily fit 4-5 of these containers in.  You will need 2-3 reusabel ice packs for your cooler.  Purchase a food scale in order to control your portion sizes. 

As for the food, buy in bulk!  I go to costco and purchase my staples.  My list includes fresh salmon, tilapia, chicken breast, lean ground beef, eggs, flank steak, brown rice, romaine lettuce, sweet potatoes, etc.  I usually take about have of the meats and freeze them. 

My diet isn't anything fancy.  Just basic food with no salt and minimal spices.  Prepare enough food for the next 4-5 days.  I have 6 meals a day each with a balance of fats, carbs, and proteins.  My diet is specific to my active lifestyle.  I consume about 1900 calories a day because on top of training, I teach 2-3 Zumba classes a day.  In order to hit this calorie count, I weigh my food.  Once my food is all cooked, I weigh it and portion it out.  I then package each meal into containers and pack my cooler for the next day.  All the other packed containers go in the fridge.  If you want to be fancy, you can label your containers. :) 

Now you have all your meals for the next few days!  Carry them with you in your cooler and you are less likely to cheat!!

Fudgy Protein Bars

I mentioned in my last bar how I became addicted to protein bars for a couple of weeks.  However, they are packed with calories and other fillers that wouldn't necessarily fit a "clean" diet.  I could tell physically because I felt bloated later in the day.  I knew my relationship with them would be short lived.  I had to find a clean protein bar recipe and luckily I found a delicious one!!!!  They taste like brownies.  Here you go!

Ingredients:
1 cup oat flour
4 egg whites
2 scoops of Vanilla Whey Protein Powder (Choose a clean protein powder! We use MRM 100% All Natural Whey.)
1/3 cup (or less) Stevia in the Raw
1/2 tsp baking soda
1/4 tsp salt
8 oz berry flavored baby food
3 tbsp baking cocoa
4 oz water

Directions:
1. Preheat oven to 350 degrees.
2. Mix the following together in a large bowl:
- Oat Flour
- Protein Powder
- Baking Soda
- Salt
- Baking Cocoa
3. Mix the following together in a small bowl:
- Egg Whites
- Stevia in the Raw
- Baby Food
- Water
4. Combine the ingredients from the small bowl into the large bowl and mix together.
5. Spray 8X8 dish with non-stick spray & add batter to the dish.
6. Bake for 20-30 minutes in oven.


Makes 16 squares
Serving size = 2 bars


Macros
Calories: 96
Fat: 1.4g
Carbs: 12g
Protein: 10g


Bake for 23 minutes so they are "gooey" like brownies. Once the protein bars have cooled, separate them into Ziploc bags or Saran Wrap so you can grab-and-go! You MUST store these in the refrigerator or freezer as they will spoil because they have no preservatives!

Staying on Track

It's hard to believe that 2 weeks ago I got up on stage for my very first fitness bikini competition.  After so much hard work, I actually felt really good to be up there.  The hard work paid off.  As the diet got harder, I felt lighter and leaner.  As I trained harder, I got more toned and felt stronger.  It really is about a consistent diet and exercise program.  Getting into this shape was definitely not an overnight fix.  No true weightloss program is.  In 9 weeks, I lost 13 pounds and went from a size 6 to a 4. 

BEFORE

AFTER

The last two weeks after the competition were challenging as I felt like I was on a "break."  Similar to being on "vacation."  I didn't go crazy on eating everything in sight.  I over endulged a little bit on protein bars and steak.  I was having 2-3 protein bars a day.  After you eat clean for so long, your body becomes really sensitive to food.  Either it was the protein bars, the red meat, or both, I became really bloated at night everyday this week.  I ate my last protein bar yesterday.  Out of sight out of mind......I hope...... I also didn't train as hard these last two weeks.  As much as it felt good after I worked out, it was also pretty comfortable NOT working out.  I can see how easy it is to fall off the wagon when it comes to keeping up a fitness program.  That is why it helps so much to have a workout buddy and/or personal trainer. 

Participating in a fitness competition was the only thing that kept me motivated long enough to stay on my diet and fitness program.  Therefore, I'm signing up for another one in May.  Yup, I plan to do it all over again.  I have 4 weeks until my next competition.  Mark your calenders for Memorial Day May 28th in Venice where I will be participating in the Muscle Beach Competition.  It's alot of fun and FREE! 

I didn't "win" or even place in the top 5 in the last competition.  It is so easy to get discouraged when you're trying to lose weight.  Imagine adding a layer of competition to that as well.  This was a personal victory.  I got into the best shape of MY life.  That is totally something to be happy about.  I also now realize these things don't happen over night.  The women we see in Oxygen Magazine or Self, are in great shape because of hard work and not some magic pill.  Time and practice make up the essentials to becoming an expert at anything.  So why not apply this to getting into the best shape that I can be in? 

It's back to salads for breakfast!  Yum.  Thank goodness for my Galeos Miso Dressings! 



Less Discpline and More Satisfaction

As of today, there are only 2 more weeks left for my first bikini fitness competition.  I can't believe I gave myself only 9 weeks to get ready.  In a way, I work best under pressure and so this tight deadline was more of an incentive to work harder. 

I have heard many times now, "You have so much discpline."  At first, YES!  I became a hermit.  I knew that my weakness around food would prevail as it always had.  I would just start my diet all over again the next day, right?  Wrong. I didn't have a choice to start my diet all over again.  Initially, I sacrificed my social life to stick to my program.  After I lost a few pounds, my diet was not as hard to follow.  I began to feel so good about the clean and healthy food choices I made.  I truly believe that I am now fueling my body to function at its optimum potential.  The discpline and sacrifices paid off.  I now can have more of a social life.  I know now how to order my food to keep it clean.  I know the best restaurants to suggest when trying to eat clean.  I know yummy tricks with protein powder.  I found great recipes, spices, and dressings that make dieting easy.  Some moments still require discpline but most of the time I am fine because satisfaction with the results keep me motivated.  I know that to continue or maintain those results, I need to continue to fuel my body with the right foods.  Nachos and French fries are not on that list....... 

Here are a couple of my secrets I've learned that have made dieting easier.   

Dressings
Galeos Miso Dressing! - It's lowfat and I'm addicted.  All the flavors are good, but my favorites are Southwestern and Ginger Miso.  (Albertons or Vons)

Bolthouse Farms Yogurt Dressing - Ranch or Caesar.  Refridgerated section at Albertsons or Whole Foods.  Only 40 cal!

Spices
The Spice Hunter - Salt Free Mexican Seasoning. (Whole Foods)

Protein
IsoPure - Cookies and Cream Zero Carb.  I mix this in my tea for a Latte.  You can make pancakes by adding oats and egg whites.  I also love to mix a scoop of protein with 1 cup of greek yogurt.  MMMMMM.  My friend also recently introduced me to mixing it with half a sweet potato.  It rocks!

Snacks
Turkey meatballs, Sweet Potato Bites with Chopped chicken, Mashed Yam with Protein Powder, Green Beans, Shrimp with lemon juice, Protein and greek yogurt, or Salad.

Have a workout buddy and/or trainer.  This training would have been extremely challenging to stick to had it not been for having a workout buddy and trainer.  I work with a competition trainer 2 days a week and then a buddy 3 days a week. 

Abs - Sorry, but this comes truly from a clean diet and crunches.  I'm not one for doing tons of ab exercises.  I do pilates 1-2 times per week.  It tones my abdominals and also improves my posture. I also use an ab wheel for 100 roll outs about 2 times a week. 

If you are interested in seeing what one of these fitness competitions is like, I am participating in the NPC Amateur on April 14th in Culver City.  You can purchase tickets at www.musclecontest.com. 

Feel free to share any secrets you may have!

Tips on How to Stick to Your Diet While on Vacation

I can't believe I survived Sin City!  Before my trip to Vegas, I was terribly nervous. 

• Can I really go to a buffet and stick to my meal plan? Even if I could, do I want to?
• I can eat whatever I want because I'm on vacation.  Relaxing = French Toast, right?
• How am I going to order the food that I need to eat?  I would rather not be difficult. 

When I arrived in Vegas, temptation was everywhere.  They served us bread at every meal.  I absolutely love warm bread with butter!  One time my hand automatically almost went into the bread basket.  I totally caught myself before it happened.  I didn't need it, but I was on total autopilot (destined for mindless eating).   I also made us leave a Mexican restaurant because the smell of chips and salsa was just too tempting.  I knew that when they brought us that basket of salty crispy chips, I would be all over it.  I would feel horrible after.  So I chose to avoid that guilt by suggesting a steak house instead.

Here are some tips that helped me stay on my diet while vacationing:

• Chose a hotel with a gym and use it.  Schedule a massage after your workout.  It can be a treat for your hard work and also part of a way that you treat yourself while on vacation.
• While everyone is having bread before their meal, have a dinner salad. 
• Carry portable snacks with you.
• When ordering, ask for your food to be clean.  No butter, sauces, oil, or salt.  Be as specific to your diet as possible.  You pay the bill at the end, so don't feed embarrased! 
• Choose restaurants instead of all inclusive or buffets.  Steak houses are great restaurants to visit while vacationing.  You can ask for a lean cut of steak, chicken, or fish with a side of green vegetables.  Wala!  That easy. 
• While everyone has dessert, have a cup of tea.  Choose a tea that is naturally sweetened with pomegranete, berries, or citrus. 
• Recognize your triumphs everytime you stick to your meal plan.  I felt so good everytime I was succesful at dining out and sticking to my diet. 
• Walk through any tempting cheating from beginning to end.  For example, eating the chips and salsa would be so delicious at first.  After I finish the whole basket, I'll feel horrible about cheating on my diet.  Then it's the case of the F*@#$  it's and I might as well give up now.  I've worked way to hard and giving up is not an option.  So no chips and salsa thank you!
• Drink 3-4 glasses of water with every meal.  I normally carry a gallon size water bottle with me.  That was going to be a challenge while vacationing.  I didn't do so well in this department and only had a glass of water with my meal.  When I came back home my water level was low at 44%.  It needs to be at 50-60%. 

I had a wonderful time on my vacation enjoying time with family and also enjoying nice healthy meals.  Normally, I come back from vacation bloated.  This time I came back and I actually lost a pound!  In addition, my sense of empowerment over food is growing as I continue to make progress with my diet.  It really isn't as hard as it was at the beginning.  I still have cravings, but I can walk away from them more easily as I am starting to love the results. 

What's on my menu now?

Breakfast
Oatmeal
Egg Whites

Snack
Protein Shake

Lunch
Chicken Breast
Salad
Green Veggie

Snack
Protein Shake

Dinner
Steak or Fish
Salad
Green Veggie

Snack
Protein Shake