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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.