WHAT I EAT ON KETO

Over the last year, I have been trying to slowly change my diet to a Keto-friendly lifestyle. I get asked frequently about Keto, so I thought I'd share some info with you.

BLOG FACELIFT - SEQUINS AND DIRT

Oh how I've missed blogging. Life has been so busy that I haven't had a chance to really figure out my direction for the blog. Then it hit me! I should just continue making my blog about our life but it needed a face-lift - something simple and easy. So here we are. Nothing crazy right? Well, I've decided that I want to talk about a few areas of our life.

First, Motherhood. I am now officially the mother of 3, 3 and under - 3 year old boy, 1.5 year old, and a newborn baby girl. So naturally, I have lots of tips, tricks, and ideas that can help any mom. My goal is to promote motherhood happiness. There are so many reports of postpartum depression, so I want to change that number and help moms feel proud of the choices they make. I'm not perfect by any means, but if I can support just one mom and help her through her journey, then I will!

Next, I want to cover fitness. Before getting pregnant for the third time in 3 years, my husband and I were working out and I love sharing my journey in hopes of motivating others. This time around, I am focused on getting rid of my c-section pouch. I decided a while back that I wanted to focus on a Lazy/Dirty Keto lifestyle because it's a little easier to achieve then strict Keto. So I'll be sharing recipes and my journey as well.

I also want to cover our home decor/remodeling. Last year, November 2018, we built our first home and while I absolutely adore our home, there are a few changes that I want to make. Our style is Farmhouse/Fixer Upper. I love me some Joanna Gaines, so don't be surprised if you see that style throughout our remodeling posts.

Lastly, Lifestyle. This one is more just a general day-to-day. My obsession with leggings, boutiques I shop, makeup/hair trends or styles, traveling, overcoming infertility, budgeting and my other obsession (Dave Ramsey) - literally anything, and everything!

Stay tuned! Lots of good stuff coming soon.

LIFESTYLE CHANGE {08.03.2017}

As a working mom, with three jobs (Real Estate Agent, Photographer, and Full-Time Administrative Coordinator), and a wife, weight-loss and going to the gym can seem impossible. For my husband and I, we take any extra time after work with each other and our son. While we've always been big into fitness, we kind of fell off the wagon after I got pregnant. Even though I was eating healthy, I never wanted to cook (it grossed me out!), which meant my husband had to figure out what to eat and usually it was a fast food that he could just pick up quick and get home. After my son was born, weight-loss was hard because I couldn't work out for the first 6 months, since my C-section scar had re-opened after 8 weeks! And that meant that my husband was stuck doing most of the daily/nightly routines such as: cooking, cleaning, ect. Since he isn't a huge fan of cooking, he again tried to just pick up things that were fast so he could come home and help me with the baby since my tummy caused me so much trouble.

After 6 months post-partum, I was back in the kitchen and most of our meals were healthy, sheet-pan meals that were simple and easy. But occasionally, we would find a way to sneak in a cheat meal or two. In June, I started explaining to my husband that I wanted to incorporate working out and find a way to get rid of this "mommy-weight." We started by swapping our lunches for homemade meals rather than going out to eat, and dropped Sodas for the most part (unless we were out for dinner with the family). While we were doing good, cooking healthy foods, we still found it hard to drop the things we loved, i.e.: homemade cookies, ice-cream...you get the picture.

In July, I stopped making my famous homemade cookies, and started preparing myself for workouts and a healthier home menu. By mid-July, we found ourselves working out during our lunch breaks, which means we aren't cutting into our time as a family. We started a Paleo/Whole 30(more on that soon) only lifestyle and have continued it through today. We have had a few "slip-up's." We went to a place called Creamistry...it was delicious, but probably not the best decision. Overall, since we started our journey, we've done really well, but I want more. Sounds greedy, but I want to be the best me possible. Not just for my health, but for our son! I want to be able to play with him as he gets older and faster. I want to be able to enjoy activities with him without feeling like I have to quit half-way because I can't do it.

Insert the WHOLE 30 CHALLENGE! That's right, we've decided to take it to the next level! I'll explain briefly for now, but will do a full blog post about our Whole 30 Challenge and what it involves. First, I want to say that this will be starting after we return from our vacation, because as most know, it's very hard to do any type of dieting for the first time on vacation. It's basically like you're just waiting to slip up and fall back into the rabbit hole you just spent time climbing out of.

I will be posting daily to talk about what I've eaten that day, what workout I did, how I feel, but most importantly, I want to blog so we can track our progress and see how far we will have come once we reach the end. I will also have E (my husband) as a guest blogger so that he can share his stats, this way if you have a spouse you'd like to bring on board, you can see what it's like for a male.

Stay tuned for my next post to talk all about the Whole 30 Challenge!

Sincerely,

WEEKEND RECAP {11.16.2015}

This weekend was quite full but relaxing at the same time. Friday night, E had to work late so I pretty much hung out watching TV and working on some YouTube stuff. Saturday, was busy! Saturday morning, E got up very early and headed to work. Thankfully he got home around 10:30am and we were out the door to Costco. Meal prep and working out has commenced. We have taken a two month hiatus from working out and meal prep, and now, we are back at it. Sunday we got up around 9am and started cooking. We didn't finish our meal prepping until about 12pm. We used to be absolutely horrible at meal prepping, it would take us five or so hours to get it all done and now, we are pros! The best part, we were cleaning and keeping up with the dishes as we went, so by the time we were done, the kitchen was clean. After meal prep, we cleaned the house, ate lunch, watched some TV, and then decided we were ready for the gym. Here is our current workout schedule:

 

SUNDAY - Cardio (30minutes) & Abs

intervals on treadmill; stability ball crunches, lying down leg lifts, and plank

 

MONDAY - Chest & Back

 

WEDNESDAY - Shoulders & Arms

 

FRIDAY - Cardio (full @ 1hour)
alternating between rowing, stairs, treadmill, elliptical and bike

 

SATURDAY - Legs

 

Our schedule will change weekly so that our muscles and bodies do not get used to this. In addition to the changing schedule, our workouts will also change. This will allow us to maximize our workouts rather than doing the same thing for weeks at a time.

 

After our cruise, I was embarrassed because I had gained back three pounds. Although, I was prepared to come back with weight gain, I was disappointed. I didn't think I was eating that much but when food is at every corner on the cruise ship, it's kind of hard to keep a steady eating schedule. After those three pounds, I took on another three pounds from the hiatus. This was actually a surprise to me because I thought I had gained a lot more. Majority of the reason why I haven't gained so much back is all due to the fact that after we returned, I did my own meal prepping. Breakfast was two boiled eggs and 1cup of fruit, Lunch was always baked chicken and baked broccoli, and Dinners were whatever. Here is my new meal prepping menu:

 

BREAKFAST - Two boiled eggs & 1cup of Special K dried strawberry cereal

 

LUNCH - Baked chicken and 1cup of baked broccoli

 

DINNER - Grilled tilapia with green beans and edamame or Baked chicken with baked French style green beans and carrots

alternating daily - totals: 4 nights of tilapia and 3 nights of chicken

 

SNACK- Baked pretzel chips

 

My goal, until the end of the year, is to stay away from carbs; breads, pastas, sodas, ect.(see diagram below) I have to start out with a reasonable goal and shoot for that, I can't just say "one year without carbs," because I will ultimately want to go back if I feel like my goal is unreachable. Once I've gotten through the rest of the year without carbs, I won't have a single desire to go back. Thankfully, I don't crave any of those items so it shouldn't be too much of an issue. I will eventually need to kick the cereal but for now, it will do.

For those wondering, the Special K dried strawberry cereal is actually whole grain cereal. Here are the Nutritional Facts:

I will post more about our workout and meal prep for those that have been following our journey from earlier this year. Stay tuned because I will be posting all the details on everything!

 

iPhone Photo Dump

This bear is taller than me and he totally gets me!

 

Meal prep

No better feeling in the world than when I get to meal prep

Gym, we meet again!

Lastly, we need to be reminded that the French gifted us Lady Liberty. We have an incredible bond with France and we must join forces as a nation and pray for them and all our fellow countries struggling at this time. #PrayforParis and #PrayforourWorld

 

Thank you for hanging out and reading the blog today. Happy Monday!

 

 

GUEST BLOGGER • NPC BIKINI COMPETITOR - CHEYENNE JANCARIC {09.11.2015}

I was lucky enough to not only have cheered with this lovely lady, but I also got to run track with her in middle school. After I moved away we lost touch, but as I've said in many of my previous blog posts, fitness allows people to come together. I'm so glad that Cheyenne and I have reconnected and I've been following her amazing journey to the competition stage. She is a wonderful role model for anyone who is looking to compete. Here is Cheyenne's amazing story.

 

{CHEYENNE'S STORY}

 

I have always been an athlete and competitor at heart. I did just about every sport you can imagine. After I graduated high school and no longer had a coach keeping me in shape, life kind of just happened. I got a full time job and over time began to care less and less about my health. It wasn't until about 3 years ago when I was diagnosed with a chronic illness, called Gastroparesis, that I finally started to take my health more seriously. There are few treatments, and no known cures so far, but I was determined to not let my disease dictate how I would live my life.

I began to overload myself with cardio, running 5-7 miles a day but was still not seeing the results I wanted. Finally, a guy I was interested in introduced me to bodybuilding and weightlifting. I instantly fell in love with the sport. The goal image I had for myself went from girls like Victoria Secret models to Olympia IFBB Bikini Pros. I was fascinated with muscles and couldn't wait for mine to grow so that one day I could compete against the best. So I started training in January and did my very first show in March and placed 3rd in my class! And now I'm currently in prep for my second show with hopes of bringing a better package.

I stick to lean meats like chicken, sirloin, and turkey (I hate seafood), clean carbs like sweet or red potatoes and rice, green veggies, and if I'm not in prep I allow myself to have fruits or dairy like Greek yogurt. I always take a fat burner with a good amount of caffeine in morning. My job requires me to work 12 hours shifts and these help keep me away from energy drinks. Before I do cardio, I also take a thermogenic because I love to sweat. I drink Aminos following a workout, and I occasionally take a prewrokout. The week of a competition or photoshoot, I may take a diuretic if I am holding too much water.

The gym is my escape, so I spend basically all of my free time there. Before and after work I workout. I probably spend 3-4 hours a day at the gym. I train every day, alternating body parts and incorporating cardio. I plan to compete for as long as I am able to. I love this lifestyle and my goal is to be an IFBB Pro Bikini Competitor. I am currently working on my personal training certification so that I can share my passion and help others get healthy.

Follow Cheyenne on Facebook, Twitter, and Instagram. 

I am extremely thankful that Cheyenne shared her story with us. She is an inspiration to me in so many ways and I hope she has inspired you to see just how many doors open up for you when you start getting healthy and fit.

Congratulations to Cheyenne for placing third in her first NPC Bikini Competition and best wishes for her future competitions. I'm looking forward to the possibility of competing alongside of her at the NPC Phil Heath in March 2016.

*To learn more about NPC Bikini Competitions, click here!*

*read Cheyenne's original interview here!*

Thinking about doing a Bikini Competition?

Get your suit from Angel Competition Bikinis or visit Stakked Couture

(Angel Competition Bikinis)

*Megan is not affiliated with or a member the National Physique Committee at this time. Megan does not work for Angel Competition Bikinis or Stakked Couture. Megan was not paid by the National Physique Committee, Angel Competition Bikinis, or Stakked Couture for this post. Guest Bloggers are not paid and are offering their stories at their own will. Guest Blogger information should not be copied or sold. Please do not steal images from this post.*

GUEST BLOGGER • NPC BIKINI COMPETITOR - ASHLEY HOFFMAN {09.04.2015}

To say that I was thrilled when Ashley agreed to be a Guest Blogger is a grand understatement. I was literally jumping for joy. I originally found Ashley's story when searching for my competition bikinis. I was amazed by her because I was literally following the road she had already walked. I was so inspired and felt like I could really accomplish my goal because I saw what she had accomplished. Here is Ashley's amazing and inspiring bikini competitor transformation story.

 

{ASHLEY'S STORY}

 

Six months ago I remember feeling empty. I felt like I had nothing to live for, rather I was just going through the motions of what I thought being an adult meant. My day-to-day routine was wake up, go to work, go to the gym and head home. I did all of these things because I thought I was suppose to, but felt like I wasn’t reaching or working toward any of the goals I had said I wanted to accomplish in my life. Literally in one night, I decided to change that.

After trying to workout on my own for a year, I decided to reach out to a local bikini competitor, just to seek some advice on what might be my biggest hindrances in achieving the body I needed for a competition. We exchanged a few emails and it was then that I realized this would be a much larger undertaking than I anticipated, and the only way I could do it, would be with help from a trainer who had been in my physical condition once before and transformed herself to look the way SHE wanted. I will never forget the email she sent asking if I wanted to start training with her. I think I stared at it for a solid hour before I responded. In all honesty, I knew I wanted to compete in my dreams, but I was terrified to actually take the first step and commit to training. The quote we have all seen and heard flashed through my head - “If your dreams don’t scare you a little, then they probably aren’t big enough.” I knew I had to commit, even though I was terrified. This was one of the most pivotal points in my life this year.

Fast-forward six months and I am 40lbs. lighter, training for my second NPC bikini competition, confident, happy and learning something new about myself every day. When I try to think back on the process, I honestly can’t remember it all. I think it got so difficult that my brain actually blocked out some of it. But at the same time, that process showed me just how hard I can truly push myself and how big of a goal I could achieve. I never in 1,000,000 years thought I could weigh 125lbs. (In fact, I was confident that I couldn’t lose weight. My goal weight was only 150lbs. with me starting at 165lbs.).) But now that I have been able to push through obstacles and difficult times, I am much more confident in my abilities in all areas of my life. This process made me realize that if something genuinely scares me because I feel like I may fail, then it’s probably also an opportunity for something great to happen. Don’t let fear hold you back. Embrace it. If you’re like me, when something is uncomfortable, you want to shy away from it. I am telling you now… DON’T!  You may never get the opportunity that has presented itself to you again. Don’t waste it on things that may or may not happen. Rather, ensure that they do by simply giving your all to your dreams.

Instagram @ahoffman514

 I am so thankful to Ashley for sharing her story. She has truly inspired me in so many ways and I hope she has inspired you to reach your fitness goals. It's so amazing to meet people who have the same goals and desires. Fitness, health, and working out bring so many people together, we are like family. Just as Ashley said, never give up on your dreams, work hard and you will succeed!

 

Congratulations to Ashley for competing in her first NPC Bikini Competition and best wishes for her future competitions. I'm looking forward to the possibility of competing alongside of her one day.

*To learn more about NPC Bikini Competitions, click here!*

*read Ashley's original post here!*

 

Thinking about doing a Bikini Competition?

Get your suit from Angel Competition Bikinis!

Tell them you learned about their amazing suits from Ashley Hoffman and Megan Richards.

 

*Megan is not affiliated with or a member the National Physique Committee at this time. Megan does not work for Angel Competition Bikinis however, she is a customer. Megan was not paid by the National Physique Committee or Angel Competition Bikinis for this post. Guest Bloggers are not paid and are offering their stories at their own will. Guest Blogger information should not be copied or sold. Please do not steal images from this post.*

 

 

 



GUEST BLOGGER • AMBER CHAMBERS {08.28.2015}

Our very first Guest Blogger is someone I have been close to throughout high school. I was lucky enough to cheer for a year with this little lady. She has always been such a sweet, kind-hearted person and I'm so lucky that she offered to write a post about her journey through weight loss. Please give her a warm welcome and enjoy her post!  

 

{AMBER'S STORY} 

In April of 2014, I attended my aunt's wedding, the day after was Easter. So naturally we took lots of pictures with family that weekend. That was my breaking point.

Until that day, I knew I had been gaining weight but I haven't seen myself from a distance like that.  I didn't realize how out of control I had become. In high school I was very active as a cheerleader  and other after-school activities. After graduation in 2012, I continued eating the way I had always ate (which was not healthy). But not realizing, with out being active, I would quickly gain that infamous "freshman 15",  and some.  My weight gain on top of other realities of adulthood, put me into a deep depression. Misery loves company, and I became worse and worse. I ate my feelings, I gained weight, and it made me even more upset. A vicious cycle.

I met with a doctor who suggested I be put on an anti depressant. On top of the fact it was only making me a numb zombie, my weight gain snowballed. I woke up one morning and I had enough of it all. I made a life changing decision, I would not let this depression rule my life. 

At that time last year I weighed in at 149lbs. To some this may not be much, but being that I am short, I did not carry my weight well. Unsatisfied with this number, I joined a gym, and was totally lost with their equipment. I never had to use any of it before. So I stayed on the tread mill because it was all I knew. Month after month I went to the gym but my weight stayed the same.

In June 2014 I started T25, this is a program put out by BeachBody.  I started to see some results! I lost about 10lbs. between summer 2014 and April 2015. But I continued my eating habits because hey, I was loosing weight.

 I saw a post about a clean eating challenge on a "buy sell trade" site several months ago and decided to give it a try. Since I started eating clean, doing the 21 Day Fix videos, and drinking Shakeology, I have so much more energy. I sleep great at night, my back doesn't ache anymore because my core is getting so strong, I don't have headaches anymore, I have lost fat but gained muscle, and dropped an additional 20lbs. so far!

The 21 Day Fix is a fitness program designed by BeachBody.  It is my favorite fitness and eating program ever!  It teaches portion control, "clean" eating, and has daily exercise videos that are super effective but only 30 minutes long - my favorite part because I never have enough time!  I love the workouts.  It's so easy to fit in a 30 minute workout, especially when you don't have to leave the house to do it!

The program also does a great job of teaching clean eating and portion control.  You receive a series of color-coded containers, and each color corresponds to a certain food group (veggies, fruit, protein, etc.).  You get to eat a certain number of each container every day. It is the best eating plan I've ever seen for truly teaching the right way to eat and making it a lifestyle, not a diet.  It is so simple. It comes with the food containers, all the exercise videos, and a 30-day supply of Shakeology, which is awesome... I can't say enough about it, for me personally!  So delicious, and 100% natural. They have over 18g of protein and over 70 different vitamins, nutrients, and herbs. They aren't anything magical. They just give your body what it needs to function at its best.

This program is great for ALL ages and fitness abilities/levels.  I have coached the whole spectrum through this program.  I've run lots of groups on Facebook to help people who are doing this program and coach them through, motivating and helping them overcome obstacles. I have so many repeat customers who really love this program, because it works! The #1 feedback I get on this program is that it's a sustainable lifestyle.

I now weigh in at 119lbs., I'm back to my high school weight. But I feel so much stronger than I did back then. Becoming a coach changed my life!  I am not a fitness model, and I still have a ways to go to reach my physical goals. (Sting is the new skinny!) But I am getting there, it's more about being on the journey, than having reached the destination. People can relate to you better when you are working at it with them, becoming a coach I received training from other coaches who are extremely successful and  have replaced a fulltime job with this business. My attitude about life has changed and I am genuinely happy again.

I love to share this feeling, and that's why I do what I do. I want to help others overcome their personal challenges and become a better version of themselves. If you want to see what T25, the 21 Day Fix, or any other BeachBody program can do for you, visit http://www.beachbodycoach.com/COACHAMBERRENEE

Follow me on Facebook, Instagram and Twitter! I would love to chat with you and find out your goals to become a healthier, happier, & more confident person!

Twitter @amberrenee33 Instagram @amber_chambers

 Huge shout out to Amber for her determination, hard work, and for sharing her amazing story with us. The best part, she is only just beginning! I can't wait to see where this lifestyle will take her. The world is in the palm of her hands and with fitness as her main focus, she will go far. Be sure to check her out on her social media platforms so you can get tips, tricks, and more information about the amazing BeachBody programs.

*Learn more about joining the BeachBody family here!*

 

*Megan is not affiliated with BeachBody in any way. Guest Bloggers are not paid and are offering their stories at their own will. Guest Blogger information should not be copied or sold. Please do not steal images from this post.*

 

EXCITED {08.20.2015}

Excited is an understatement!

I have just purchased my NPC Competition Bikini and competition jewelry. I also found my heels but will not purchase those for at least a few weeks. The bikini I chose is absolutely gorgeous. I am really excited that it will be customized for me! I'll be patiently waiting...

 

Although I want my vacation to go nice and slow, I am really excited that when I return home, my competition suit will be only days away from being in my possession. My competition date is March 2016, so I have plenty of time, and a lot of people have been asking why I decided to order  my suit so early. One of the main reasons, is motivation. After spending the money on the suit, the last thing I want is to have it be spent for nothing. The other important reason, I really want to take progression photos. I knew that taking the photos in the suit that I would be wearing on stage which allow me to see not just the changes that are happening weekly, but also visualize what areas of my body need more work.

 

I've come to the realization that my goal of doing my first competition has just become real! Now that I have ordered my suit, there is no time for excuses. No time for cheating. Every day at the gym will need to count. I'm sure that over the course of the next six months, with hard work and determination, I will reach my goal.

 

I will be attempting to do weekly Vlogs on YouTube. I really want to document my journey. I always see other bikini competitors documenting their journey and am thankful they do because it allows people like me to see that anything is possible. I want to use that as a tool to show people that weight loss and your dreams are possible.  I'm constantly reminding close friends and family members, who say working out and losing weight is hard, that E and I have lost 40lbs. it wasn't easy and there were days where we felt like nothing was changing, but looking back, I'm so proud of how far we've come. It's never going to be easy. But we have fallen in love with working out and this healthy lifestyle change, and you can too!

I will definitely post photos and maybe even an unboxing video, once my competition suit has made it to my home. For now, I will focus on my vacation which is exactly 10 days away!!!

 

God Bless and No Stress

*becoming a bikini competitor*

 

 

 

BIKINI COMPETITION MOTIVATION {08.19.2015}

Currently, I am 18 days away from starting my NPC Bikini Competition training. As I get closer, I have started researching workout and eating plans. I have also tried to find motivation in stories from other women who were in my shoes, women who have made the path available for me to follow and succeed as well. During my searches, I have found some really amazing and inspiring stories! This one in particular really struck a cord with me. I was browsing through the web when I came across this story and I just had to stop and read it. Mainly because this woman literally was where I am and is where I want to be. It's so inspiring when you find someone who shows you that anything is possible. Here is a short part of her story...

Sami Imbriano went from 165lbs to 112lbs for her competition. In an article by www.trimmedandtone.com Sami dished out all the details of her journey.

 

"One day I was looking through some Facebook photos, cringing at how I looked and felt, and I knew I had to make a change if I wanted to feel any differently about myself. A few years later and I am absolutely hooked on gym life, love getting active both indoors and outdoors, and genuinely enjoy eating healthy, so much so that I now work for a large Australian active-wear brand, take group fitness classes and boot-camps part time, as well as mentoring a range of online clients as a Personal Trainer, where I offer customized training programs and nutritional guidelines."

 

A big thing that everyone wants to know is how long it takes to see results. I am always shocked by this question. For me it's less about seeing results and more about feeling better all around, which is why I decided to start working out. Here is Sami's response to the question, "it only took about four weeks for me to notice a signification difference in my appearance, as well as just generally feeling better from improving the quality of food I was eating."

 

A major part of training for a bikini competition is staying motivated and on track, no meal skipping or missing workouts, you have to be very disciplined.  During her interview, Sami was asked how she stays motivated? To which she replied, "honestly, it was a challenge at times. Having a looming deadline definitely added a level of drive for me, but there were days that I really wanted a break from training, or just wanted to eat some bacon and eggs on toast instead of my comp-prep meals and sometimes I did just that! I found that if I stuck to my diet the majority of the item, I could manage to be slightly more relaxed on occasion - it kept me from going crazy living off chicken and greens 24/7!"

Her typical day of eating:

Breakfast - Oats, berries, almonds, or poached eggs on rye toast

Snack - Chobani yogurt with protein powder, or a protein shake

Lunch - Chicken, green vegetables, small serving of brown rice or sweet potato, avocado

Pre-Gym Snack - Rice cakes or fruit, with peanut butter and a little honey

Post Gym Snack - Protein Shake

Dinner - Meat and vegetables, herbal tea, and berries

 

Sami's workout plan includes:

2 x Upper Body weight training (back, arms, chest and shoulders)

2 x Lower Body weight training (glutes and hamstrings, quads)

2-3 x HIIT training (usually one short HIIT circuit, 1-2 body attack classes each week)

Just absolutely inspiring! I love reading these stories, such motivation and determination. I look forward to seeing my own changes. I am amazed at how much I have changed since we started working out in January. I now have 6 months to get ready for my very first competition and thanks to Sami's story, along with many others, I have more confidence than ever to reach my goal.

*Read Sami Imbriano's full story here!"

 

Follow Sami on Instagram @sami_rose_

CARDIO • CONSEQUENTIAL {08.18.2015}

I find that a lot of people, at the gym, tend to skip cardio. Sure, lifting is great. Abs, Shoulders, Legs, Back, those are all really great, but you cannot forget cardio, yet people do. I'm always amazed when people, who lift exclusively, say they can't understand why they aren't losing weight. Sure, you are toning muscle and tightening skin, but without cardio, you won't get very far. That's why, you'll notice, many workout plans include up to three, sometimes four, days of cardio.

 

Now, that doesn't mean that you should just do cardio exclusively. It's good to have a balance of cardio and strength training. But, for those of you who want to know just how important cardio is, here are five reasons you should be adding cardio to your workout schedule.

 

 

 

1. Improved Heart Health

Prevent Heart Illness

2. Improved Brain Function

Pumps oxygen to the brain

3. Increased Bone Density

12% Increase

4. Alleviate Depression

Smile More, Depressed Less = No Medication

5. Improved Sleep

Fall asleep 54% faster and sleep 37% longer

 

 

 

Now, I fully understand that not everyone likes to run. But running is not the only form of cardio. Here are five ways you can get your cardio workout in!

 

1. Speed Walking

2. Swimming

3. Skipping

4. Martial Arts, Kickboxing, Karate

5. Jump Rope

 

Keep in mind that you can do all the cardio and strength training workouts you want, but the real work is done in the kitchen. It is so important that you eat the right food for your body. There are so many healthy eating plans on the internet, so finding one that fits your lifestyle shouldn't be hard. Focus on eating five to six meals a day at least two to three hours apart from each other. Make sure you are cautious not to pile up on the carbs. Another thing that I have found to be super helpful, protein and supplements. The more I take, the fuller I feel. Not all proteins and supplements make me feel like this, but I've noticed that taking these gives me energy and makes me feel fuller, longer.

 

If you are looking for a specific workout plan, maybe you are like me and want to become a Bikini Competitor, or maybe you just need a simple workout and eating plan, then visit www.BodyBuilding.com and spend some time researching options for your lifestyle. Remember, you are not going to see the exact same results as someone else, but you will see the results that your body needs.

 

 

*For some amazing, "transforming" workout plans, click the links below*

{MEN}

{WOMEN}

(note: these plans are for intermediate levels, please do not do these workout plans if you are not at the intermediate levels)

Find more amazing workout plans and more health/workout information at www.BodyBuilding.com.

 

BECOMING A BIKINI COMPETITOR {08.13.2015}

Over the last few months, I have really been thinking hard about my goals. Sure, I want to lose weight. Yes, I want to get down to a healthy weight. But, I still want more! I've been talking a lot about my real goals. After all, a goal without a plan is really just a wish. I don't want to just wish things, I want to make things really happen. Make huge changes and be a better me than ever before.

 

This lead me to Bikini Competitions. I have so many beautiful friends who are Bikini Competitors, and when I see their bodies, I am in awe. I am inspired. I think to myself, "that's what I want." So, why not go get it? Well, that's exactly what I'm going to do!

 

I researched for days on all the details of a Bikini Competitors Life and I'm ready for the challenge. I'm ready to succeed and make my goal more than just a wish. Will it be easy? Not at all! But I just know that I will feel so proud of myself at the end of the day. Ironically, my own father was, at one point in life, a Body Builder. He did the competitions, the strenuous workouts and eating plans, and even did the ridiculously dark tanning. I still remember seeing those videos and photos and thinking, "that will never be me." And while I will never try to become a woman Body Builder, I will work hard to become a Bikini Competitor. Though it does surprise me that I naturally, and just like my father, have made Bikini Competitions my dream, my goal.

 

Unfortunately, I am not prepared at this time to being the dieting and intensified workouts for the competition yet. Partly because I am in the middle of finishing up my strength training workouts, but also, I will be going on vacation in about 17 days. Even though I will be focusing completely on healthy eating options as well as continuing to exercise, I know that I would not be able to keep up with a Bikini Competitor workout and diet plan while on vacation. But that's not to say that my current workout isn't going to help me in the long run. Lord knows, between my current workout and meal plan, I am still losing weight in a healthy amount of time.

Check out this girl! In just six months, she was able to pull together and compete. I imagine this is what my body will look like. I also have about six months until the competition, so it definitely helps that I have already started eating healthy and working out regularly.

 

Currently, I have 33 weeks until the competition {March 2016}. Technically, I won't be starting the rigorous workout and dieting plan until I return from vacation. That means, when I return, I will only have 28 weeks to get it together. I know its possible. I've seen how hard work and eating right can change my body in so many ways. For example, E and I didn't start really working out and eating better until January 2015. By March, we had lost 25pounds each. After being stuck in my plateau for about two months, I can finally say that as of right now {August 13, 2015} I have lost a grand total of 40 pounds in just seven months.

 

Here's to my journey to becoming a Bikini Competitor.

May the odds be ever in my fat body's favor!

 

 

 

*stay tuned for my new workout and dieting plan*