Sunday, September 14, 2014

The first step is admitting you need to change..

I have been active my whole life. I love being out doors. I have played sports competitively and been active in the gym. I consider myself "fit and healthy" and most everyone else would too.  For goodness sakes I am a {personal trainer} and make my living off of helping others feel healthy and fit. I am not perfect though. I grew up active with sports and playing out side. I did not however grow up eating veggies and fruits more than Little Debbie's. Nothing was wrong with that in my mind due to how physically active I was. As I get older and my body changes I see that I need to change mentally too.  Luckily these habits did not follow to a great extent.  Now being married I am able to dictate what my home purchases as groceries. I get to be the one who swipes my card for Little Debbies or Little Carrots. It is my choice!  Being a personal trainer I am aware of what I consume very much so, but often I allow myself to say "well I am a {trainer} I am NOT a nutritionist... " as I look back this is EMBARRASSING! 

I want to be an inspiration to others not an additional excuse. I train like crazy in the gym because I am addicted and I love it. Why can I not show my body how grateful I am by feeding it what it needs not what it "wants"? 

This thought has really bothered me. My husband and I are preparing to start a family in the next few years. What kind of home am I preparing for my children to live in (my body for the 9 months and our physical home).  I think so often as women we get consumed with eating less trying to cut calories and corners in order to get the next size down. That they neglect what HEALTHY  really means. Healthy does not mean a certain dress size or an amount on the scale. It is the way you FEEL day to day.   

I have been a trainer and seen such great results from my clients and I am able to share in their successes. What am I challenging of myself? It is easy for me to got to the gym 5-6 days a week, it is easy to wake up at 5am to start my day helping clients, and it is easy to push myself when I have fallen short in the gym. So how am I challenging myself to be better or have I hit a plateau? Why is it so hard for me when it comes to food? 
 I love food and that is why part of my blog is dedicated to "baking cakes" But I have found it is time for me to live the other half of living healthy to a fuller extent. No this does not mean I am going RAW, Vegan, Paleo, cutting food groups from my diet, or never eating chocolate again. It just means I want to become more conscientious of what I put in my mouth and when.  

I am not "fat" or "overweight" I have no desire in losing weight. I do not eat out often and I dislike fast food (except Chick-fil-a). By America's standards I eat ["healthy."] Well I think those standards are way to low. I want to nourish my body and prepare a healthy example for my family. I do not care what size I am I care how my body FEELS and what my body is capable of doing! 

I have rambled on here now for a while and I can guarantee I have lost a few readers but I do not mind. This is for myself and I know if I post about wanting to change publicly and wanting to push through.  I will have myself and my followers to keep me accountable. 

What am I going to be accountable for?
For the next 4 weeks I want to change the way my body feels through food. (Hopefully setting a great foundation to continue) I am tired of being tired, I am tired of my stomach being nauseous, and I am tired of not being the best I can be for myself. I deserve better from myself and my workouts deserve more natural energy. I am 21 years old and if I do not set forth a better eating plan now.... when I get older I will not be able to out train my "poor" eating. I will try and keep you posted with my meals and snacks maybe even my work outs and see how it goes. 

Monday, September 8, 2014

Weekly Workout Schedule

I get asked quite frequently "What does your workout schedule look like?"
 "How do you plan your work outs?" .. ect. 
Now I will have you know this is MY workout schedule it is what works best for myself. Not everyone will like the flow of it due to other events in their lives. If Wednesday does not work for a long cardio/ workout session  due to a time concern then just move it to another day. I explain that even for myself it can change but this is what I plan for every week (for right now). This schedule is in accordance with my own goals and aspirations. I have it set up in a way in which my body can get enough rest time. I schedule my favorite work out day in the  middle & last so that I have something to get me through the week. (Shoulder Tricep Back) I have played with my schedule often this just happens to be my favorite. I encourage everyone to have a plan and try and stick to it. "Failing to plan is planning to fail."

Wednesday, August 27, 2014

My Copy Cat Panera Broccoli Cheese Soup

I know for a fact that I can not be the only one obsessed with Panera's Broccoli Cheese Soup. I can not see a Panera with out craving it! Both of my older siblings worked at Panera when they were teens and I have asked if they could share the recipe but, I had no such luck. While living in Texas I always had a Panera close to me. Now in South Carolina it is kind of a drive to get my favorite soup. ): So I have tried and tried to find recipes that tasted the same and I think I finally found it! Its a cross of a few greats that I just love!

Ingredients: for serving 8
Total Time: 1 hr 15 mins

2 Tablespoons melted butter
1 Medium chopped yellow onion
1/2 Cup melted butter
1/2 Flour
4 Cups half-and-half cream
4 Cups chicken stock
3/4- 1 Lb fresh Broccoli
1 1/2 Cups  Carrots, Sliced thinly
1/2 Teaspoon nutmeg
16  Ounces grated sharp cheddar cheese
To taste salt and pepper

1.) Saute onion in 2 Tbsp of butter. Set aside.
2.) Cook melted butter and flour using a whisk over low-medium heat for 4 minutes. Stir CONSTANTLY and add the half & half.
3.) Add the chicken stock. Simmer for 20 minutes.
4.) Add the broccoli, carrots, and onions. Cook over low heat 20-25 minutes. Stir occasionally
5.) Add salt and pepper. Return to heat and add cheese. Stir in nutmeg.
6.) I eat with a baguette just like at Panera! 


Monday, August 11, 2014

30 Random Thing About Me (You might not already know)

1.) My favorite book right now, and has been for sometime. I have shared it with so many people that is how strongly I feel about it. 
2.) Five pet peeves... ~people being routinely late~people judging a situation before they fully understand it~
when promise aren't kept~ guy incorrectly "correcting" my workouts~ people trying to have a conversation with me while I am working out (unless its cardio PLEASE talk to me)
3.) What I have eaten so far today.. (Its only 9am) 1/2 cinnamon swirl bagel with cream cheese, yoplay yogurt and some milk.
4.) My most used Pandora station.. Electronic Cardio Radio (great for working out)
5.) Now playing  
6. My {biggest} pet peeve is women who endorse or get excited talking about Magic Mike or 50 Shades of Gray but get upset when their guy says something themselves. It goes both ways. If you want to be respected you must respect him. Demand by action that the way you want to be treated by treating him that way. 
7. My opinion of my body.. What a loaded thought. I like most people acknowledge there is some room for "improvement", but I am proud to be a strong women with curves. I work for my curves and strength and I always have a desire to become stronger. I have no desire to be a size "0" even though I don't thing being a size "0" is a bad thing it is simply not what i want for myself. 
8.)What i wore today.. I am wearing black yoga pants and a grey work out tank... That sounds really boring an it is.
9.) Some where i would like to visit.. I would love to and see greece 

10. Something I always think "what if" about.. What if I wasn't lucky enough to have been born in this amazing country or be born into a christian family. How different would my life be? How long would it take me to find my faith? Would I be the same person with the same desires?
11.) Something I am proud of.. I am proud of my husband and his desire to follow his dreams no matter what. He will let not let anything get in his way. He is just turn 22 and has started one of his dreams of getting his PhD in economics

12.  5 Items I want. 1.) a stationary bike at home to watch tv and ride the bike {that way watching tv isn't so bad right} 2.) an ipad to watch netflix while doing cardio ( i hate cardio..) 3.) a new car that is more family friendly for when Chris and I start our family down the road 4.) all things kate spade and tory burch 5.) endless bank account to attach to the grocery store so I can buy whatever I want
13.) one biggest fear. is not being able to have a family of my own
14.) Something I miss. MY BEAUTIFUL FAMILY BACK IN TEXAS! I miss them all so much!
15.) Something I am currently worrying about.. making a phone call i need to make to a client but I am procrastinating by writing this blog post
16.) Quote I try to live by..
preach jillian preach
17.) My zodiac. Taurus. I don't keep up with that stuff. I make my own destiny (:
18.) Something I am excited for right now.. All the boot-camps I have coming up! First of which is
19.) 5 weird things I like.. I like planners (i have more than I can use right now)~ I like reading cookbooks~ I like working upper body rather than legs and abs~ I like 6 am workouts~ I like Wednesday's crossword puzzle even if my husband won't share (but I can't do them by myself)
20.) When I was a kid I just wanted to be a Mom, and that is all I want to be now. 
21.) My favorite Disney movie is BEAUTY AND THE BEAST (because I thought I looked the most like her growing up) 
22.) My favorite food.. MEXICAN well at least right now since I can't get good Mexican food here in Clemson, SC. Regularly its American/Asain Food (:
23.)My favorite TV Show..
I watch it every night on nick starting at 11
24.) My favorite place in South Carolina so far..
Issaqueena Falls 
25.) I met my husband at the gym while working out in the dumbbell section. ( The gym is among the worst places to meet a guy) It worked out for me though :)
26.) I was studying Biology at The University of Texas at Dallas in efforts to become an Anatomy and Physiology Teacher and Coach. I stopped my schooling when I found out Chris and I would be moving. 
27.) I have no known allergies. 
28.) I am a member of The Church of Jesus Christ of Latter Day Saints 
29.) I have been married for over a year and still haven't uploaded my wedding pictures... maybe I will do that after this post... maybe
30.) Why did I start blogging? When I moved from Dallas I had a bunch of ladies still asking me to send them work outs and recommendations, it allows my family another way to keep up with me, the thought that I help even only one women (or man) feel comfortable in their own skin  is amazing. 

 Hope you learned something you didn't already know about me. 

Thursday, August 7, 2014

Tuesday, July 22, 2014

Lift Weights to {L O S E} Weight

Weight training helps to promote {fat loss}and is arguably even more important than aerobics in long-term weight management. You see, muscle is metabolically active tissue. For each pound of muscle that you gain, your body burns an additional 50 calories a day at rest. Thus, by putting on a mere five pounds of muscle (something that a novice trainee can accomplish in a few months), you'll burn an additional {250} calories a day, even while lying on your couch reading a book. Better yet, most of the resting energy is derived from fat, so you ultimately will tap into those hard to-reduce areas.

I would rather gain five pounds of muscle that is smaller and works for me than gain 5 useless pounds of fat. 
People tend to restrict their caloric intake while trying to lose weight. But this causes the body to eneter a starvation mode and begin to catabolize  {break down} muscle tissue for fuel. If you neglect weight training, your metabloism will begin to slow down from the loss of muscle. this produces a rebound effect after you no longer restrict your calorie intake, and you ultimately can gain back even more weight than you lost by dieting.
Dallas Cowboy Cheerleaders Lifting Weights
We all know how they look...

Additional Reasons to LIFT WEIGHTS:
1. You will have stronger bones- lifting weights increases bone density and reduces the risk of osteoporosis.
2. Reduce the risk of disease- such as type 2 diabetes, high blood pressure, risk of stroke, risk of heart attack
3. You will be physically stronger- umm duh.
4. Good for the brain- can improve short and long term memory and increase productivity
5. Dealing with stress and improve mood-  hello {Endorphins} (make you feel exhilarated and happy and block the feeling of pain
6. Change the shape of your body- giving you long, lean,  "toned" muscles
7. Speed up the metabolism- burning calories at rest

1. Always exercise certain group of muscles- do not try to do a full body work everyday. allow you muscles 24+ hour rest time depending on intensity and strain on muscles. Giving your body rest time is crucial in developing lean muscle.
2. Work your way up in weights- start with light weights. do not rush to heavy ones. choose a weight that fatigues you at you 12th repetition.  once you can do at least 15 repetitions with the same weight with out any problems, increase the weight a little.
3. Breath properly- BREATHE people. for all that is holy BREATHE. Inhale when lowering weight and exhale  when lifting weight.
4. Use proper form- please you proper form. if you are unaware how to do something ASK or look it up.

If you have {ANY} questions about lifting weights P L E A S E  ask me or email me at

You need a well balance plan to maximizes your results. 

Monday, July 21, 2014

Creamy JALAPENO Ranch Salsa

Having moved to South Carolina only 2 months ago I am going through MEXICAN FOOD with draws! I miss my hole in the wall Mexican Restaurants of Houston, Texas. I have been so scared to try any Mexican food around here. Luckily, Chris and I went to Charlotte, North Carolina last week for a little get away. We went to a soccer game, we went to the South Park Mall, and also went to an outlet mall. Charlotte reminded me of a lot home. I was able to see Kate Spade, Tory Burch, CHEESECAKE FACTORY (yes I got some), Zoe's Kitchen, and Chuy's TexMex. While I am aware that Chuy's is not "real" Mexican food, it simple was the closest I have seen in the past two months.  

I jumped on the opportunity so fast. I could go to Chuy's just to have their green salsa. I swear I ate 3 cups on my own that night. I dipped everything in it. I even chose it over guacamole. I LOVE THIS SALSA. 

So, I was inspire to attempt it on my own and I think it turned out GREAT. I made it Sunday night and have had it with chips, fajitas I made last night, fajita salad I had for lunch today and plan to have it on top of the Jalapeno Cheddar Burgers Chris and I are making for dinner tonight. Needless to say I LOVE THIS SALSA TOO. I am oddly addicted. So, I will share my grate fortune with every one else. 

-3/4 Cup Real Mayonnaise
-1/3 Cup Buttermilk
-1/3 Cup Sour Cream
-1-4 oz. Chopped Jalapeno (Add slowly and Add to Taste)
-1 oz. Green Chiles
-1/2 Cup Cilantro
- 1 Packet of Dry Ranch Dressing Mix
-1/2 tsp Minced Garlic

1.) Throw all ingredients in a food processor. Blend until smooth. (If you do not like it spicy add Jalapeno gradually)
2.) Refrigerate any leftovers you may have. 
* Be aware on any expiration dates on any of the products.