I got 99 Problems but my ABS ain’t one!!!!

I refuse to use my Stomach as a Wastebasket!

“What Affects the Mind, Effects the Body” The famous questions “how do you get your abs?” My famous answer is it’s made in the kitchen. So a clean eating diet will not only have you feeling great but will also keep you focus and looking your best.

 "Timing is everything," focused on the message that eating MORE and not less is the key to a faster metabolism, a.k.a. losing weight. When you eat, however, is just as important as what you eat.

I rarely do crunches!!!. These abs come from mainly eating clean.

As I have preached time and time again- the best foods to eat every third hour (for a total of 5 or 6 meals a day) in order to see sustained weight loss.

You may have heard my phrase, "My abs is season in the kitchen." And I admit I never truly believed this statement. It wasn't until I began clean eating that I found out for myself that- YES!- eating clean can give you definition in your midsection. Is it Magic!

The plan for eating clean is pretty simple. While Training is always encouraged to achieve the physique you want, the foods you eat are 80% of your results.
It may seem like a lot at first- but you must eat every 2-3 hours for a total of 5 or 6 meals a day. Each meal should be primarily a lean protein (especially if you are hitting the gym on a regular basis!), along with vegetables and a complex carb source.

I regularly post my eating plans on Facebook and Twitter - but the general idea is as follows:


Breakfast (within first hour of waking up) - Oatmeal (so many variations - be creative!) Or fruit with scrambled egg whites and veggies.

Mid-Morning – Almonds or a Whey protein drink made with water or 1 ounce of almond milk.

Lunch - Lean chicken, fish or turkey (6 ounces) with vegetables (salad, soup or steamed!) and 1/2 cup brown rice or 1 medium sweet potato.

Afternoon - 2 or 3 rice cakes with 1 tablespoon of  Almond Butter and an apple is a personal favorite. If I'm particularly hungry, 4-6 ounces of lean meat or fish with a large serving of veggies (feels like a 2nd lunch!) always keeps me full and tames those afternoon cravings.

Dinner - If you prefer, dinner can be 4 to 6 ounces of meat with vegetables again (just like lunch) or go for By this time or day, it is wiser to stay away from starchy foods.

Nighttime - This last meal can be tricky- I am craving sweets usually at this time of day. And unless I am training for a special event, I am not one to scrambled egg whites with vegetables. If this is your thing, then go for it! Otherwise, sweet and salty nuts will help or better yet your favorite caffeine free tea that sweet to the taste. For me I love Vanilla Chi Tea or a calm tea.

Although it does take some adjusting, eating clean is a gradual lifestyle change that will lead you to that body you see on magazine covers and in fitness motivation images. Good Luck with your changes- and let me know how it goes!!

 

 

 

 

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Lemon Chicken

"What Affects The Body, Effects The Mind"

Clean eating: Lemon chicken
This meal takes about 5 minutes to prepare, plus the 50-60 minutes it bakes in the oven.

I tried to give you my estimate measurements because I typically eyeball it.

 Quick and easy -what's not to love about that?

 

(Serves 3)

 

 

 

 Ingredients

3 chicken legs, lightly salted

1 lemon

1 tsp. rosemary

Salt and pepper to taste

1 tbsp. extra-virgin olive oil

 

1. Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit).

2. Cut the lemon in thin slices.

3. Place the chicken legs in a large oven-proof bowl. Spice the legs with rosemary, salt and pepper to taste. (I, personally, don't need any extra salt or pepper)

4. Place the lemon slices between and around the chicken legs and drizzle some olive oil on top.

5. Bake in the oven for 50-60 minutes, until the chicken legs are golden brown and the meat comes easily off the bones.

6. Enjoy with, quinoa/rice. I will often mix the two or have a fresh salad.

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A Christmas Gift For You

Give yourself a Gift This Christmas. Stay healthy during Christmas.

 

"What Affects The Mind, Effects The Body"

Oh My! It’s that time of year again. Although it’s hard to believe another year has flown by, I am clearly not mistaken as today I heard my first Christmas song on the radio, on the way to the gym (TLC-Sleigh Ride). Shops are displaying their Christmas themed windows, and my inbox is full of “Christmas Gift Idea” emails from all my fans of Christmas suggestions.

With the risk of sounding a little like the Scrooge, please be sensible. It’s not called the silly season for no reason. Partying, drinking, indulging, overeating and running around like a headless chicken from event-to-event and shop-to-shop, it’s no wonder many of us feel tired, rundown, and overweight plus stressed as the New Year comes around.

What if this year you give the gift that keeps giving and gives YOUR self a wonderful gift and entered the New Year feeling refreshed, energized, slim and relaxed? It’s really not so difficult. Just a little discipline and willpower, that’s all.

Waking up in to a new spring day every morning to record your previous day’s points is a great starting point and reminder to keep on track with your wellness journey. Here are a few tips to help you keep on track.

Top 5 Tips to help you stay healthy over Christmas

1. Exercise
Remember to keep up with your exercise routine. Just because you were out and about the night before is no excuse to sleep in and forego your training. Staying active will help you feel better. I promise! No tales here! My favorite hangover cure used to be a walk in the park with my friends and my favorite step aerobics class. Great way to sweat out those toxins! Try and exercise outside as much as possible and take advantage of the bright sunny summer days. Also why not share the gift and calling on the friends who was out with you the night before and take a brisk walk around the park or that wonderful step class.

2. Relaxation
As much as Christmas is a lovely time to catch up with all your friends and family, remembers to take some time out for YOU. Take a few moments in the day to practice meditation or stress-relieving breathing techniques (long deep breath through your nose and out your mouth). We’re conditioned to think that Christmas is all about giving, so how about taking the time to give to you as well this year. Don’t get stressed out over Christmas present buying. Plan you’re shopping in advance, write a list of all the presents you need to buy and avoid the long lines and overcrowded stores.

3. Healthy Eating

Remember to make healthy choices this Christmas. It’s easy to get carried away with all the pies, chocolates, shortbread and party food, but before over-indulging remember how it’s going to make you feel the next day. Remember to eat plenty of vegetables, fruits and whole grains. If you do like enjoying Christmas treats, limit your portion size.

4. Water
Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please don’t drink on an empty stomach. Best to have a healthy snack before you go to the party as it will also prevent you from snacking on unhealthy party food. Dandelion tea is a great herbal tea to drink throughout the days when you know you’re going to be out and about, partying and drinking alcohol at night, as it helps to detoxify the liver.

5. Sleep
Get plenty of rest and aim for 7-8 hours of sleep every night. It’s not going to make or break your life if you don’t go to EVERY party. How about having a night in? Create a relaxing movie night at home, snuggle up on the couch with a good book or DVD and get to bed early.

And if all that fails, please don’t beat yourself up about it. Take each day as it comes and strive for a healthier you day the next day.

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Off-Season Training

Training for a contest doesn't begin 12 weeks before a show.  It begins the minute you walk off the stage of your last contest (hopefully holding a nice trophy).  My off-season contest preparation consists of numerous aspects of physique training: nutrition, cardiovascular training, toning, research, and psychological recuperation. Here I will talk about nutrition and psychological recuperation and why they are so important to your off-season training.

Nutrition

Most off-season competitors see post contest as a time to hit the Drive Thru and put on the fat.  I’ve found that putting on fat, however, is not the way to go.  I recommend keeping within 10-20 pounds of your contest weight because:

1.  If you did well enough in the show, you may get offers for photo sessions, modeling, etc.  If you stay close to your contest weight, it will be a lot easier to get back into shape than if you are not.
2. Unwanted fat puts unwanted stress on your cardiovascular system.  I’ve done this before and noticed myself breathing heavily when I was working out.  Breathing hard isn’t the only problem.  If you put on too much weight you will have elevated blood pressure, elevated heart rate, and elevated cholesterol.  If you stay within 10-20 pounds of your contest weight, you will avoid this problem.
3. You avoid putting added stress to your joints—especially your knees.  When I used to gain weight in the off season, I would weigh up to 150 pounds However, I once weighed 185 pounds!  At that weight, I found that my knees were constantly sore.  As I dropped the extra weight and got closer to my contest weight, I found that my knees didn’t hurt as much.  My workouts and even my daily activities became a lot easier.

   

You should keep a sound, fit diet—one that maintains adequate levels of protein and carbohydrates to keep your muscles growing.  Here’s an example of my off-season diet:

• First thing: I start my day with a warm cup of lemon water
• Breakfast: Egg whites (5) and Oatmeal (with almonds, Stevia, and a tsp. of pumpkin butter)
• Snack: Hand full of pecans (I love pecans) and maybe a fruit small
• Lunch: Chicken, broccoli, and a sweet potato
• Snack: Nuts mixture
• Dinner: Mostly some type of salad or Chicken/Fish and a vegetable of choice (no carbs)

Psychological Recuperation

Recovering mentally is just as important as recovering physically after a contest.  I typically take at least a week off from the gym to give my mind and body a rest.  Some people take more time but I find that after about a week I’m ready to get back to training.  How much time you take off, though, will be something your mind will tell you.  Besides staying out of the gym, you should:

1. Relax on your diet.  Go out and have a good meal after the competition; however, be careful about spiking your insulin and making yourself sick.  If you do this, instead of spending your time celebrating you will find yourself spending time on the porcelain princess.  Do this in moderation and you will be fine.
2. Return to the hobbies you had before the contest season began.  I like to get on my motorcycle and go spinning through the mud.
3. Spend more time with your family and friends as you probably haven’t seen much of them in the last 12 weeks.

If you have any questions about off-season contest preparation, feel free to contact me.

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