Sunday, February 8, 2015

Short super set

Part of my workout out today, I apologize in advanced for the falling camera obviously filming alone. But a great set to make you sweat do individually or add to your routine.

Jump rope =60 jumps 
Deep squats with 20lbs kettle bell 15-20x 
Shoulder press with 15lbs kettle bell 15x each arm


Did this set 4x  with 30 - 60 sec rest in between sets 



Friday, November 21, 2014

Time off

I'm going on a weekend trip .  Random thing to post , but time off is a big contributor to well being. 
There are many benefits to taking time off and yet still  41% of Americans do not plan on using their vacation time.
 
"The impact that taking a vacation has on one's mental health is profound. Most people have better life perspective and are more motivated to achieve their goals after a vacation, even if it is a 24-hour time-out." Francine Lederer, a clinical psychologist in Los Angeles who specializes in stress and relationship management.
 
As stated above time off is not only beneficial to your well being but potentially to your employers who will receive a more motivated and alert employee.
 
You are taking care of yourself physically, eating well exercising , but how are you caring for your mental health ? Have you taken time to reevaluate , take a step back and look around at your world ? Motivate yourself , set new goals , go back to that book you started reading a few months ago . It doesn't have to be anything crazy , as stated above just a 24hour allotted me time is beneficial.
I work 3rd shift full time and go to school and work a 2nd shift job part time. I barely get any sleep which is terrible partially due to my schedule, another due to my location mostly due to the fact that when I have too much time off I get bored and feel like I have to do 100 things in that day.
As difficult as it is for a busy body to admit it to themselves sometimes we need to relax, most importantly our bodies need it . I don't vacaction often my first vacation was earlier this year and now I'm only taking this weekend off because I was told I had 2 days that I would  have to "use or lose", I've honestly contemplated on even going , how can I spend 2.5 days of just not having to run errands , go to the gym , do hw go to work , figure out 20 other things for myself to do?
But I remembered to go back to one of my passions which is art , and I'm going with a radio , open heart , mind full of ideas , a couple of books to read and my sketch book. Oh I also plan on sleeping a whole lot  :)

Thursday, October 30, 2014

Tracking Progress


What I do you to track progress:
 
Measuring tape:
I measure my biceps, quads , waist and hip. Currently my goal is to get defined arms , maintain my waist measurement and get bigger glutes and legs. I track my progress by measuring around those areas. You can find out that you lost an inch on your waist and hips but didn't lose weight. That' why I think this is important, because there are certain differences you can't see on the scale.

 
Progress Pictures:
I take a ton of pictures. I make sure they are in the same place and same pose. You may not notice the difference as you are taking them but when you look back you can compare and see results. These are some of the ones I have taken.
                          
 Glutes : Left to Right : Jul, Aug, Sep, Oct
 Biceps: Up and down: Aug and Oct.



 
Why I don't follow the scale:
I am about 5'0 my weight ranges from 117-122. This depends on how much water I am carrying. Many people my height usually weigh about 10lbs lighter and in many online weight vs. height charts I am a "large frame". I also get a very surprised look from most people when I tell them I weigh 120lbs , they usually think I weigh less , I just tell them I am dense lol. For this reason I really don't worry about what the scale says. I know what I healthy body weight is for me and the goals I am trying to achieve so as long as I am about that range I am happy.  I also lift really heavy and have an athletic frame , therefore carrying more muscle. So don't be sad when you get on the scale :)

** muscle doesn't weigh more than fat 5lbs of muscle = 5lbs of fat but the volume is completely different.

Want to get your own results? Sign up for an online training program and customized nutrition plans through the tabs on the right. Let me help you achieve your fitness goals ;)



 

Thursday, February 6, 2014

Decode your Craving

We all have cravings. Some for chocolate, other sugary foods, bread and pasta , oily foods and others for salty foods.

Unfortunately the word "craving" has become a bad scary word/ feeling. The feeling that we may eat something bad, ruin our diets or nutritional lifestyle, or the feeling that we may binge when we do eat what we craved.

The worst part is to deprive yourself of foods you're craving because of the possibility of uncontrollably binging when you finally do. Also when you are craving your body is telling you it needs something. It may need sugar just not in the form of a donut but you can find natural sugars in fruits.

I found a list of foods with your craving, describing what your body is TELLING  you it needs and what you should it instead. (Find Below)

Listen to your body and don't be afraid of your craving.




Monday, December 23, 2013

A different kind of protein powder

Are you lactose intolerant? Vegan ? Have a gluten allergy or want to try a more natural protein ? Raw protein by Garden Life may be for you.

I wasn't paid for this review or asked to do one, but I have been searching high and low for a protein like this one.

I have issues with dairy digestion and have issues when I take whey protein. So a protein powder like this has helped me tremendously. I have a chocolate flavor I've tried their original flavor and it taste like brown rice. The chocolate flavor doesn't taste like a chocolate milkshake, the chocolate in this is very "raw" exactly what it says on the container. It has a very natural flavor.

As you can see the ingredients are completely recognizable ranging from sunflower seed , to millet and quinoa and pumpkin. All legible ingredients and no artificial flavoring. Best of all it agrees with my stomach. It is low in calories as well as carbs. This product is protein in a different form.

In my opinion it is a bit pricey the above container was $28.81 USD but I think it's worth it because I have yet to find a protein powder that agrees with me. I got it from Natural Healthy Concepts it was one of the lower prices I've found. I know the other option would be to actually have chicken or fish as a protein snack however I am always on the move and a powder is a better choice for me.

*Gluten is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture

Monday, July 22, 2013

Green juice and go to salad jar

Need an inexpensive way to transport all those juices and greens ? Mason jars ! These things are great ! Secure enough for liquids such as my morning shake or green juice and I can fit all contents of my salad in it while keeping it fresh and not soggy.

The picture is of one of my recipes for a green juice, which helps me get all my veggies in daily and is super refreshing. The other item is my salad which I usually have for lunch.

Recipe for the green juice :
Half a cucumber
3 slices of pineapple
3 huge kale leaves
Couple icecubes
1 cup of water

Put all in blender and it's ready to drink :)

Salad  :
1. Place your dressing in the jar first
2. Next your toppings (cheeses , ham , chicken , eggs)
3. Your greens or peppers and tomatoes

What's so great about the mason jar is that it keeps your whole salad in one container without it getting soggy. Definently my new way of packing up my salads .


Friday, July 19, 2013

My Mon-Fri on the go breakfast





With everything in life we all seem to be too busy. Missing breakfast ends up being one of the most common mistake people make, which ends up being a great sacrifice since breakfast is the most important meal of the day.

A couple reasons why you should have breakfast:
* recharging, you have just fasted for 5-9 hours and need your nutrition to start your day and increase your energy level
* combat obesity, people who miss breakfast have a greater chance of becoming obese , you'll have a greater lunch or make decisions with desperation and go to the closest fast food restaurant just because you're starving

Here is the recipe for what I drink Mon-Friday in order to insure I have breakfast everyday.

1/2 cup of dry oats : 150 calories
1cup almond or coconut milk (unsweetened) : 30 calories
a little bit of cinnamon : 6 calories
1 whole banana :  105 calories
a couple of ice cubes : 0 calories

Put in blender , pour in a cup and you're ready to go

Total of 291 calories. I drink this at 7:45-8 am and I am satisfied and hungry again at 11am when I have my snack.


No excuses, Pam :)

Friday, July 6, 2012

Quick Fitness for Beginners

I get many messages requesting , fitness advice for beginners. I send similar responses and sometimes don't have the time to send individual messages in a timely fashion. Therefore, I've created this article with pieces of some of my responses to be accessed by everyone at anytime. It's not EVERYTHING about fitness , but just enough to help some beginners on their new journey :)


I am going to be very straight forward with you and tell you it is all your diet. Eliminate white flour based items , such as white bread, pasta , donuts, cookies etc. and replace them with wheat / whole grain pasta and breads. Milk is also not a great component when changing to a healthier lifestyle, I suggest trying almond or soy milk if you dont have an allergy of course. If you are Lactaid has great alternatives. And no frying , and eliminate salt intake. Proteins I suggest egg whites, chicken, fish , shrimp. Beef only once a week. Try to eat 5 times a day that is 3 meals and 2 snacks: breakfast , snack, lunch, snack, dinner. Snacks I have a rice cake with pb, protein shake or some fruit. Also incorporate some cardio, and plyometric work to burn fat.Also weight training for increased metabolic rate and muscle tone.





Now for the consistency , that took me a little bit of time. It stems from making it a lifestyle to creating my blog, and helping others. I just don't think it's right to give advice and not follow it myself. And rule of thumb if you can't do the work outs make sure the nutrition is almost perfect. Nutrition is the most important part. Also be sure not to completely deprive yourself because that's when disorders can kick in. I mean I even have days when I'll have cookies and icecream but that's like once every 2 months. You also learn that it is a lot easier to undo all your hard work than it is to create the healthy life you wanted, so it's not worth it to have "cheat days" every week like some people do. The only time I actually am at the gym everyday is when I'm about 3 months out from competition. But otherwise I just live a healthy lifestyle and it keeps me where I want to be.

Hope this helps !
-Pam

Saturday, May 19, 2012

Know your Fats!

Fats can be harmful to the body too much may increase your LDL (bad) cholesterol levels and cause coronary diseases. However there are good fats ! Yes, good/ healthy/ essential fats !

Your body needs fat, it uses it for energy. If you have looked at the labels of some food items you may have noticed some words such as unsaturated fats,  monounsaturated ,polyunsaturated, saturated, trans fat or hydrogenated fats and omega-3 fatty acids.

Not sure if you readers have noticed but there are some food items now that state in bold " NO TRANS FATS" or " LOW IN SATURATED FATS" , but do you ever ask yourself what exactly does that mean? Well I'm going to break them down for you.

First we'll start with
1.Saturated Fats : These fats are solid in room temperature and derive from animals such as : meat, dairy and eggs, however some may be plant based such as coconut oil. These fats raise your LDL (bad) cholesterol levels.

2. Trans fat or Hydrogenated Fats: These are unsaturated fats that can raise your total LDL and lower your HDL (good) cholesterol. These fats can be found in processed foods items such as cookies, cakes, fries, donuts and many more.

3. Unsaturated Fats are divided into two: these fats are healthy fats. They are liquid in room temperature and solidify when in cold temperature. They derive from vegetable and plants.
           * Monounsaturated Fats: are found in olives, nuts, peanut oil, canola oil and avocados. hey lower your LDL (bad) cholesterol and maintain your HDL (good) cholesterol.
           *Polyunsaturated Fats: are found in safflower, sesame, corn and soybean. They reduce your LDL (bad) cholesterol, however too much can lower your HDL (good) cholesterol

4. Omega-3 Fatty Acids:  These are the fats that are essential to your diet. They include cold-water fish, flaxseed, soy and walnuts. These fats help reduce coronary disease and boost the immune system.


Fats are essential to the body, you should never try to eliminate them completely, instead learn to eat the right ones and live your healthy lifestyle :)

                                 ***Little Advice : stick to liquid fats instead of solid







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