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Wednesday, December 19, 2012

Lower Abs!!!!!!!

I've been trying to work on my lower abs for a while now and here are some great workouts that are low key but do the job.  
Lie flat with back on the ground, tighten core by bringing belly button to spine. slowly raise and lower leg 20X, do both legs.  (keep core tight the entire time)

 Step 1
 Step 2

Alternating Crunches
Same as before, keep you core tight, DONT let shoulders touch the ground. Remember not to turn shoulders too much, keep then straight, this will allow you use your core more.  40X
 Step 1 
 Step 2 
 Step 3

Knee Ups: Take pressure off of shoulders by pushing up on your toes.  Squeeze core, alternate bringing legs up. 20X each leg.
 Step 1
Step 2

Tuesday, December 18, 2012

Just Sayin

Fast food was my addiction.  Why did I constantly make the decision to go there when I knew it made me feel like crap? The high! So, I changed my obsession to fitness,  found a new high.  Do the research, anyone who is obsessed with fitness is also obsessed with nutrition.  I began my focus on 80% nutrition and 20 % fitness.  Trust me without this combo you and I CAN'T reach ours goals. It's all about the decision.  Ask yourself, 'What I eat in this moment, is it going to kill me or make me fat TODAY?"  No, but in the long run yes.  Have a goal in your mind everyday, Where do you want to be? Healthy? Why yes, thats a crazy question you may think; but why do people take the other route? So simple, yet not easy.  I dare you to challenge yourself for 3 days, eat clean and workout for 3 days, no cheats.  I CAN 100% GUARANTEED you to feel better than you would on any normal day.   You'll feel the high that I'm so passionate about.  Energy levels go up, digestive issues fade, and that definition will start to show.  

I have access to the best quick nutrition that you can find.
Contact me today @

Monday, December 10, 2012

Overnight Oats

Have you ever thought of the word breakfast? What does it mean? Well, breakfast is your bodies way of "breaking fast" , makes sense right? We sleep for 6-8 hours without feeding ourselves, so when we wake up, we're literally starving.  Breakfast fuels our bodies for the day, and gets the metabolism working.   I always stress the idea of cooking in bulk, this way you have no excuses in the morning.

Below is a great recipe that can easily be modified. Heat up a portion in the morning and you're good to go!

Overnight oats:

1 cut up banana
2 cups quick cooking oats
1 can pure pumpkin
1/2 cup egg whites
1/2 cup unsweetened almond or coconut milk
1/4 of melted coconut oil
1/4 cup of agave nectar
1/2 cup chopped pecans

1. place bananas on bottom of glass pan, layer honey and cinnamon on top, bake for 15 minutes on 350
2. place quick oats on top of bananas
3. in separate bowl mix: pumpkin, oil, egg whites, agave nectar,  cinnamon, and nutmeg
4. pour mixture over oats.
5. top with pecans
5. cover and bake for 40 minutes on 350

as you can see, this is easily modified, you can add different fruit, and you don't have to use pumpkin for your top layer, just compensate with more milk or egg whites.

Friday, December 7, 2012

That Time Again

Starting my 21 day cleanse today.  I think its really important to flush all the toxins from you body so that you can adsorb all the nutrients from the food you eat.  Herbalife 21 day cleanse is very mild and I feel like a new women when I'm done.  I've decided I'm competing in my second bikini competition in March for my Pro Card, eeeeekkk! Time to get super serious.  I have to have a goal and date in place before I can focus 100% and now is the time. So I will finish out December with my 21 day cleanse and start fresh in January.  I suggest that if you need motivation and are ready to reach your fitness goals, start with a cleanse.

At my nutrition club Top Shelf Nutrition we started a 4 Week Weight Loss Challenge for the month of December, we thought why wait until after the holidays because being healthy is a lifestyle change, you can't just get a break because of the holidays.  Our contenders have motivated me because they have taken the challenge very seriously and are kicking some serious BUTT! One of the contenders has actually lost 7 pounds in 7 days! Can you believe it?  It's times like these that make me realize why I love what I do because I'm helping people change their lives for the better.

With this weather changing everyone is getting sick:(, I must say it's usually around this time that i'm in the same boat.  It's crazy because I haven't felt signs of sickness at all.  I truly believe in the power of nutrition.  Sticking to my Herbalife tablets, and getting my workouts in.
                                              Top five girls, the girl in the lime green won.

I weighed in at 127 14% body fat

My Goals:
125, 12% Body Fat, More muscle definition in arms and hamstrings.

Monday, November 26, 2012

Something warm, for this chilly night

My nutrition club is up and running and man let me tell you, I haven't had to experience what a full time job feels like in a long time! Up at 6:00am, work until 2:00pm, workout, train, back at the club from 4-7, fitness classes, and then I have to cook dinner and get ready for the next day! WHEW!!!!! Only 7 days in, but I will say, I'm am extremely grateful for this opportunity and we have gotten a lot of great feedback and I'm so excited for whats to come!  If you are ever in Addison, TX come see me at Top Shelf Nutrition.  I made a commitment to cook dinner 5-7 days a week, so no more eating out! I recently made this amazing Turkey Chili, and it's perfect for what the weather is bringing to Dallas, TX! Check out the recipe below!

Turkey Tri Bean Chili

-1 pound turkey meat
-1 can black beans not drained
-1 can red kidney beans not drained
-1 can chickpeas not drained
-1 can green chopped chilies drained
-1 can diced tomatoes
-1 can tomato sauce
-1 tsp of chili powder
-salt, pepper, garlic powder, cumin, paprika<---use all, season to taste.

-red onion
-cheddar cheese

1. cook turkey and well season, drain and add to separate pot
2. in separate pot throw in all ingredients.
3. cover and simmer 20-30 minutes
4. serve topped with red onion, cilantro, and cheddar cheese

Saturday, November 24, 2012

Time To Get Serious

Okay, time to get serious! I went a little over board on Thanksgiving and it just proves to me that I don't enjoy over eating! Tons of yummy unhealthy food: dressing and gravy, candied yams(literally tasted like candy), Macaroni and cheese, mashed potatoes, bread!! All carbs barely any healthy greens. I'm not even going to discuss dessert:/  This is okay because it's the typical Thanksgiving meal!  I thoroughly enjoyed myself surrounded by family and the food was great, BUT I could barely keep my eyes open during the Cowboy game and my stomach was bloated and irritated! After all of this I still kept craving sugar! 3 rounds of dessert, WHAT??? and I never do this!  On Friday I had no energy because we ate left overs, and I barely got a workout in! When Justin and I left the gym, we went straight to Whole Foods and packed the cart with mostly veggies and very little meat.  BTW, best time to go grocery shopping is after Thanksgiving, no one was there, so we got in and out.  Good news I'm going to start cooking again, almost every night!!! So, you guys can check out my blog for some good "HEALTHY" recipes!!! If i'm going to try to help people get to their 100% i need to make sure i'm trying to reach that goal myself.  Also, Before abs picture coming soon! Abs are made in the kitchen and like I said before, I'm about to get REALLY serious.

I did contribute to the carb over-load

Skinny Broccoli Mac and Cheese:
-1 bag macaroni noodles(I used gluten free)
-1 bag chopped broccoli
-1/2 chopped white onion
-1 tsp coconut oil
-2 cups sharp cheddar cheese
-1 cup skim milk
-1 cup low sodium chicken broth
-salt, peppar, garlic powder
-1/4 cup bread crumbs
-1/4 cup parmesan cheese

1. Boil noodles and broccoli together, set aside.
2. In a saute pan add onions and coconut oil, cook until browned.
3. Mix in milk and chicken broth, cook until thickened.
4. Mix in cheddar cheese and stir until melted.
5. Mix Cheese mixture into noodle and place in a deep dish pan, top with bread crumbs and parmesan cheese.
6. Bake on 350, for 15-20 minutes.

Wednesday, November 21, 2012


Tomorrow is the day we have all been waiting for, time to feast! We are all human and I believe that it's okay to indulge.  So, with that being said don't stress about what you're eating and enjoy your food!  But, beware; don't over do it!  Everything is okay in moderation, so try everything in small portions.  If you do happen to go a little over board I have a solution for you!

Thermo-Bond: Also known as cheaters delight;) Its a fiber pill that absorbs your saturated fat and flushes your system.


You guys can order this off of my website:)

Sunday, November 18, 2012

Too Much Water?

Did you know that if you are not drinking enough water, you body will retain water. The longer you are dehydrated the more toxins build up in your system. This can make you feel tired and zap your energy.  Depending on your height, weight, etc.  your body can hold 15lbs or more of extra water weight. When trying to get back on track  you body may try to store some of the extra water, but don't worry it will soon pass.   

I have always had issues with drinking enough water until I started numbering my water bottles, I try to drink 4 liters a day, once your body gets used to intaking this much water you will naturally feel thirsty and it will be easier. 

Workout Tip:
Always mix up your workouts, if you are always using free weights switch the bands, or try using the bar. 

As for my favorite product of the week! Herbalife Cell U Loss: Can be purchased HERE
****Supports the appearance of healthy skin with our reformulated natural blend of herbs – which includes corn silk, dandelion, parsley and asparagus – traditionally used to support 
healthy elimination of water.****


Wednesday, November 14, 2012

Quick Workout!

Happy Wednesday, I hope you all enjoyed your day and got your workouts in by this point; if not here is a great mix to help you burn some calories.  Like I said before you can do this all at home, modify the weights with what you have on hand.  Stay motivated and focus on your diet!
 Abs: 3 sets of 20, do not let feet touch, and make sure ball touches behind your head.
Abs: 3 sets of 20, arms at chest, make sure knee touches elbow.

Abs: 3 sets of 20, arms at chest, make sure knee touches chest. 

Jumping Jacks: 3 sets of 20, I did this holding a 10lb ball.

Shoulders: 3 sets of 20, I used a 15LB bar, make sure elbows reach towards the sky.

Inner Thighs: 3 sets of 20, toes pointed out while on tippy toes, stay on toes the entire time(you will feel this working)

Monday, November 12, 2012

Killer Obliques

Got love handles?  Say goodbye to the flab and work on those obliques ladies.  Click on the highlighted link to watch my quick oblique workout video, and remember, ABS are made in the kitchen.  Get in your protein and cut the carbs, fats, and sugars.  

Curve Appeal

I get asked all the time: How do you build lean muscle? First, you have to eat right, bump up your protein intake, and hydrate. All this as well as a  complete balanced diet with whole grains, fruits, and healthy fats.  Secondly, you have to lift weights, start slow, and challenge your muscles in order to gain more mass. Free weights work best because you can use them in many different ways.   Most women today want a toned curvy body, and the only way to get this is to lift weights! Here are a few workouts that help you give your body the curves you desire.

Place your weight back on your heels and make sure your knees don't go past your toes.  You should look like you're trying to sit in a chair.  Great for working out hamstring, quads, and butt.

Dead lifts: Start  with your feet together with a slight bend in the knee.  Slowly bend over while keeping back straight until you ht right past your knee. Great for lower back, butt, and hamstrings.

Lunges: Keep upper body straight with shoulders back. Bend both legs at a 90 degree angle and do not let knee touch the floor. Great  full lower body workout.

Dips: Great for toning the back of your upper arm, no more teacher arms;)  Keep chest up and open, and do not let butt touch the ground.  Elbows should be close to your side. Bend elbows to a 90 degree and then back up.

Incline Push Ups: All push ups are great for your arms and back, but an incline push up will target the chest area more.  Simply perform a standard push up on an elevated surface. (This can be done on a chair, bed, or coach:))

Sunday, November 4, 2012

weights weights weights

Weights, Weights, Weights!!!
     Most girls are scared of them because they think they will become bulky and too muscular; not the case!  Two years ago my routine was always the same in the gym: 30 minutes cardio and abs.  My body never changed and I never saw the results I wanted.   It's not until I started lifting did my body transition into what it is now.  I would get most compliments on my legs but now I even get them about my arms! Light weight high rep, I incorporate this everyday into my workouts!! Do yourself a favor and purchase a pair of 5 lb. weights, it can make a huge difference in your workouts!!
     I love starting Mondays off with a full body circuit.  Here is a 2 set circuit that can be done at home or in the gym.  I posted videos so that you can get a better idea. SEE HERE. and HERE

Round 1:

Push-up 10 reps
Mountain climbers 30 sec
Twist 15 reps

Jump rope 100 jumps

Butt up knees in 15 reps
Weight to knee 10 reps on each leg

Round 2:

Curls 20 reps
Lateral raises 20 reps

Step up and lunge 10 reps on each leg

High knees 30 sec
Butt kicks 30 sec
Squat jumping jack 30 sec

Wednesday, October 17, 2012

A New Beginning

I want to let everyone know that I'm currently working my my personal training website and in the next two weeks I will have online training available for those of you who are interested! It will be a great way to get your workouts in at home or at your local gym, I will post videos and step by step workouts as well as meal plans and I will personally keep up with your stats weekly. This will be an exclusive program for those who pay. The first month I will be offering a great deal of $100.00 initial sign up fee which includes first months payment, then $50.00 each month after that with NO contracts:)

As for your taste buds I was Mrs. Betty Crocker last night and enjoyed a great meal after my intense spin class.  BTW, if you have never taken a spin class you are missing out.  Forty minutes of high intensity cardio; you'll feel like a whole new person when you leave!

Almond Crusted chicken Stuffed with Mozzarella Cheese
-chicken breast
-almond flour
-egg whites
-mozzarella cheese
-dried basil
-coconut oil
-low sodium marinara sauce
1. flatten chicken breast in between two plastic sheets
2. season to taste
3. in 2 separate bowls add egg whites and almond flour
4. dip chicken in egg whites first and then coat with almond flour
5. fill with cheese and wrap up and top with dried basil
5. place in glass pan in oven at 350 for 20 minutes.  I topped with marinara and cooked on broil for about 5 minutes to make top extra crispy

Gluten Free Lemon Poppyseed Muffins(unbelievably moist and taste amazing)
-1/3 cup coconut flour
-1/4 tsp salt
-1/2 tsp baking powder
-4 egg whites
-1/4 cup agave nectar
-2 tsp of vanilla extract
-4 tsp of lemon zest
-2 tsp of real lemon juice
-1/4 coconut oil melted
-2 tsp of poppy seeds
1. preheat oven to 350
2. combine all dry ingredients and mix
3. combine all wet ingredients except oil and blend
4. slowly mix wet and dry and add in oil, mix well
5. bake 20 minutes, until golden brown!

Monday, October 15, 2012

Happy Monday

Happy Monday! Today is the best day of the week, why not get started with a great cardio workout.  If you are like me you will want to start your week off right and in a positive state of mind.  I always work extra hard on Mondays to make up for my cheat meals on Sunday:)  Here is a quick workout that you can do at home or in the gym.

3 sets of each: Watch Video HERE
excuse how I look, just finished an extremely tough workout;)

Mountain Climbers-30 seconds
Row-20/10 on each arm
Low plank-30 seconds

High plank-30 seconds
Sprint-30 seconds

I can not wait for dinner tonight!
Artichoke and Parmesan Crusted Tilapia!!!!!

-4 tilapia fillets
-2 tbls of Lemonaise
-lemon juice
-garlic powder
-1/4 cup parmesan cheese
-1 can artichokes drained and chopped

1. In a bowl mix cheese, lemonaise, and artichokes.
2. Season tilapia fillets
3. Coat fillets and place in glass pan with foil liner
4. Bake at 400 for 10 minutes and broil for 5 minutes.

Tuesday, October 9, 2012

Stuffed Chicken

I just want to say the past week has been tough, I want to stress that I don't diet I just eat healthy.  I truly belive diets don't work.  If i'm training for something specific I may limit myself to certain things but I still eat.  There are unlimited ways to cook food; you just have to find the right way, and once you do, the sky is the limit.

I'm always looking for new ways to spice up chicken. While being on a high protein diet, I go through pounds of chicken breast during the week.  Stuffed chicken is a great way to change it up without making it unhealthy.

Stuffed Chicken
-2 large chicken breast
-2 cups spinach
-1 cup mushrooms
-Mrs. Dash Tomato basil seasoning
-1 tsp of coconut oil

1. pre heat oven to 350
2. place chicken in between two plastic wrap sheets
3. beat with a meat beater until flattened
4. season, place aside
5. saute mushrooms and spinach in coconut oil and seasoning
6. place mix in chicken, wrap and secure with toothpick
7. bake in glass pan for 30-40 minutes until chicken is done, be sure not to overcook, can come out dry.

Wednesday, October 3, 2012

Upper Body Workout!!!

Wooooo, so I've been running around like crazy the past few weeks so please excuse my absence .  Our nutrition club: Top Shelf Nutrition will be opening the first of November:), it's crazy how time flies.  I can't tell you how excited I am to start changing lives and getting people healthy!! I have been getting a lot of request for more YouTube channels on how to use weights properly.  I recently posted a  new quick video of an upper body workout, I hope you guys like it! If you don't have access to a gym, these can all be done at home. ( start with just a set of 5lb weights, TJ Maxx is a great place to find cheap workout equipment!)

Upper Body Workout:<------ click to view video

Shoulders- 20 reps each
lateral raises
front raises
shoulder press

Chest- 20 reps each
incline push up(can use your couch or coffee table here) 20 reps
chest press(if you don't have a bench a medicine ball will also work, or even lay on the floor, no excuses;))
close grip chest press

Biceps- 20 reps each
hammer curls

Triceps- 20 reps each
single arm kickbacks
dips(couch, or coffee table will work)

Wednesday, September 26, 2012

Best Tuna Fish you'll ever have!

I'm always looking for  quick and healthy lunch ideas, and who doesn't love tuna fish? It's a low carb high protein fix but the mayonnaise always scares me away.  I've found the a great alternative that taste even better than traditional mayonnaise.   It's all natural, has no carbohydrates, unsweetened, and no preservatives. If that doesn't sell you, it comes in  gluten free and lower sodium forms.  Lemonaise can be found in any natural food store, but if you don't have one close it can be ordered HERE.
      Another great grocery store find this week is Trader Joe's amazing NO SALT ADDED TUNA FISH.  If you love low sodium products, how great is that? and not only is it low sodium but its the best tuna I have ever eaten; very chunky and fresh tasting, unlike other tunas.

Tuna Fish:( I always cook in bulk, plus I have 2 to cook for)
-6 cans of Trader Joe's Tuna
-1/2 red onion chopped
-2 tbs chia seeds
-2 tbs Lemonaise
-3 boiled eggs chopped
-Mrs. Dash garlic pepper seasoning
**can add celery and red onion for extra crunch.

Serve on EZEKIEL BREAD, or whole grain crackers

Sunday, September 9, 2012

Portabella Mushroom Pizza

Happy Football Sunday ya'll! My fantasy team is stacked:), i'm going to take all of the guys money$$$$.   I crave pizza like crazy on Sundays and what better way to have pizza, other than a guiltless pizza! Quick and easy to make, and taste amazing.  Enjoy!!

**Get an ab workout in today!!!
leg lifts-20
windshield leg lifts-20
spiderman crunch-20
twist with 5lb weight-20
low plank-30 second
high plank-30 second
side plank-30 second**

-portabella mushrooms
-light cheese
-low sugar tomato sauce
-tomato basil Mrs. Dash
-(whatever else you are craving)

1.Pre heat oven to 400, Bake for 20-30 minutes
2. De-stem and rinse mushrooms, make sure you get excess water out before cooking.  I used a paper towel and squeezed them.
3. Add tomato sauce and toppings
4. Finish with Mrs. dash
5. Eat up!!!!!