MY ICE CREAM

50 calories PER PINT........0 grams of fat?

and it isnt all chemicals & sugar!!!!

dairy free lovers enjoy, soy dream or coconut milk ice cream

so the "creaminess" or lack there of, i am used to

but if you want SOMETHING

to quench that hunger for the summer sweet treat

this shall do the trick

ARCTIC ZERO

discovered today and had to share.....sold at ONE LIFE

enjoy, in moderation

have a designated driver

and be nice to your sister

NIGHT NIGHT

do i HAFTA eat carbs

well i cant make you do anything.

but if you are asking me for help,

and what you have done before hasn't worked for you.

you might want to take my advise.

THE ANSWER IS YES.....for everyone's sake around you, you MUST eat carbs

carbs serve as energy

are required for brain function

effect your mood (most importantly)

if you are an athlete....energy is necessary

if you are a beach body you want to look good

let's talk about what fills up our muscles?

what makes that six pack pop?

SUGAR

you can have energy & a great beach bod with a proper balance

there is a reason that back stage at a fitness competition

you'll find twizzlers, m&m's, cakes, cookies....GARBAGE

SUGAR.....BAD SUGAR

the difference to NORMAL FOLK

is that you have the choice of what KINDS

of carbs you put in your body

when you deplete your system of carbohydrates/energy/sugar

your muscle will fall flat

in my experience, i look fantastic the day AFTER the show

after i have had regular people food

and ALWAYS look flat on stage

i don't understand what the headaches,

mood swings & brain farts are all for,

if you look flat on stage

MY SOLUTION

don't do shows anymore :)

if the point of you not eating carbs is your physic

which it ALWAYS is,

THINK AGAIN

skinny fat, is NOT CUTE

healthy bodies that are lean & sexy

they are much better than

smoosh & cellulite

AGREED?

GOOD.

MOVING FORWARD

Eat your Carbs

get those healthy grains

lots of fruits & veg

CARBOS ARE YOUR FREINDS

appreciate them

and let them work for you

not store themselves in unwanted places

because we eat too many of them

MODERATION IS THE KEY TO LIFE

WITH FOOD

WITH ALCOHOL

WITH CAFFEINE

WITH TELEVISION

WITH BOYFRIENDS

all need to monitored careful, as to get healthy dosages

PS, if you come to me for help

listen and understand this is what i do FOR A LIVING

and you approached me for a reason

ZIP THE LIP & SOAK IT ALL IN

CHEERS

JUST DO IT

i had a revelation today

the meaning behind this NIKE catch phrase,

JUST DO IT

has been a larger part of my life than just the recent sponsorship

from experience, i know

everything falls into place when you are doing what truly makes you happy

when nothing else matters, hours become minutes, days seem to pass with the blink of an eye

have you ever been so miserable

that it feels that the scenario you are in wil never end?

STRIKE THAT;REVERSE IT

when you want something, DONT WAIT

JUST DO IT

we will always make excuses when we have fear

"i can be more prepared", "i can be more qualified"

good things come to those that wait?

I CALL BULLSHIT

we protect ourselves

and dont ask for what we really want

we arent bold enough to step out into the spot light & take charge

NOT ME,

i want to be in charge, i want to lead like minded people

i will not be told that i CANNOT do something

or have a cap put on what i can achieve, i am innovative

and look forward to what i can learn & create tomorrow

if you say you are going to do something JUST DO IT

this is the deciding factor in relationships or if you get the job or not

be accountable for your actions

if you want a job, do whatever it takes to get that job & keep it

trust in yourself & your intelligence

do things that scare you

network, make friends, help others

help others expecting nothing in return

it will give you this amazing feeling & will come back to you full circle

when you least expect it

do what you love with no agenda

meaning, be true in your actions

be honest & fight for what you want

i dont ever want to come across as preaching

all of these things i remind myself on a daily basis

THESE WORDS HAVE BECOME MY LIFE

and i noticed today while speaking to someone.....

everything seemed so simple to me

my answer JUST DO IT

all of my dreams are coming true

i wasnt afraid to ask for what i wanted

the worst that would have happened was they say, "NO"

then what?

it means nothing, on to the next

i have been trusting in my intelligence,

and taking that step to challenge myself

when your brain is busy & excited, there is no room for self doubt

when it shows up.............

acknowledge & on to the next thought

we are as a good as we make ourselves

we treat ourselves the way we treat others

if we are harsh & judgmental, guess what

you will be miserable & constantly tearing yourself apart

be gentle to your soul, respect what you have to offer

& push yourself to the edge of your capability

THEN CREATE A NEW DISTANCE TO TRAVEL

things can always get better

things can always be worse

stand up for yourself

YOU MATTER

YOU HAVE WHAT IT TAKES

Yesterday you said tomorrow.......

or as i say to my mom,

"Monday never comes"

but right now is always here.

JUST F-ING DO IT ALREADY

words of wisdom

this helped me a lot this morning.............

made me what to take a trip of CHANCE

rise above the circumstances of your life

do you approach your life with the pain/loss you've experienced & its hardened tone of defeat?

you are here & now & can learn to truly be free

nothing & no one can take the joy of that prospect

This state of love-filled delight in possibilities and eager joy at the prospect of actualizing them is known in BUDDHISM as bright faith

Bright faith goes beyond merely claiming that possibility of oneself to immersing oneself in it. With bright faith we feel exalted as we are lifted out of our normal sense of insignificance, thrilled as we no longer feel lost & alone. The enthusiasm, energy, and courage we need in order to leave the safe path or path most frequently traveled to stop aligning ourselves with the convenient, arises with bright faith. It enables us to step out, step away, and see what we can make of our lives. With bright faith we act on our potential to transform our suffering and live in a different way.

fill each room you enter with love

Bright faith,

in Buddhism is seen simply as a beginning,

not a beginning in which we surrender

discrimination intelligence,

but rather one in which we surrender

cynicism & apathy.

find someone or something that makes your faith blaze brighter

with each thought of them, it, or in the presence of passion

for your job, your family, your lover, your LIFE

find that thing that make everything worth fighting for

maybe it is something you are yet to have, a child or a purpose

but know that everything worth achieving is hard work

we get what we deserve

if you dont work hard, are not honest or take the easy way out....

that is exactly what life will throw at you

BE OPEN TO POSSIBILITY

BE OPEN TO YOUR TRUE SELF

BE OPEN TO SHARING IT WITH THE WORLD

WITHOUT EMBARRASSMENT, JUDGEMENT OR SHAME

THE ONLY ONE THAT IS JUDGING YOU IS YOU

TAKE A LOOK, AND FIND OUT WHY THAT IS

make the changes and love your life

BLAST BELLY FAT

Helpful foods to incorp to your daily routine

oatmeal, a great start to the day

almonds, make sure you have the right portion size to keep you full without bloating you

olive oil, you can also use EARTH BALANCE BUTTER

non dairy butter (tastes just like) made from oils!

berries, contain lots of fiber, and fructose does not spike blood sugar levels

eggs, B12 metabolizes fat, if your cholesterol is high, lose those yolks

beans, protein & fiber rich, replace meat protein at least 1 meal a week to divert from the saturated fats

lean meats & fish, more calories are burn doing the digestion of protein vs carbs or fat

watch quality of protein & be careful of quantity as

whole grains, HEALTHY CARBOHYDRATES, fiber will make you full =less intake

peanut butter, healthy fat that taste FANTASTIC, again serving size IMPORTANT no O.D.ing

on top of the taste, contains niacin which will curb belly bloat, unless you eat the jar

greens greens greens, those high in fiber like spinach in a salad will help will you up without the empty calories, greens provide so many vitamins & minerals why not shovel em in?

calcium, helps break down body fat....i am anti dairy, but every now & then my monkey & i need a little yogurt. turns out it is helping fit into my pants better as well!

avocados, high high in mono-saturated fats, gobble em up kids

tea, green tea esp is great for boosting your metabolism - steeping vs bottled please

ANTI STRESS FOODS - grapes, buckwheat, millet, oats, apricots, dates, raspberries, asparagus, beets (great for circulation), brown rice, sun flower seeds, ginger, chamomile, shrimp, dark chocolate :)

if that is possible i'm DOIN it!

as some of you know, due to previous blogs i have written

there are many causes for belly fat or belly bloat

women, thank god, tend to hold weight here

along with inner/outter thighs

these feminine places are the last to go ALWAYS

so if you have had babies, are stressed out, lost a bunch of weight or just are having trouble toning the belly region, here we go

this will be a commitment, with a rewarding end result

STRESS is a huge factor in belly bloat/fat

cortisol is not our friend, calm the F down

your hormones can be off from stress & life

if you are really struggling get checked PLEASE

WATER RETENTION - kinda sucka

if you tend to retain, stay away from the salt ok!?

usually there are certain times that you hold more water

for those times get an organIc DANDELION tea

drink at night before bed

and drink LOTS of water the next day

THE MORE WATER YOU DRINK THE LESS YOU WILL RETAIN PEOPLE

BABIES - CUTE & CUDDLY MAKE YOU CUTE & CUDDLY

that extra baby weight, tummies will bounce (punn) back

watch water intake, wear a tummy wrapper when doing cardio

basic pelvic floor exercises along with simple lower ab exercises

ABS IF DONE CORRECTLY DO NOT NEED TO BE DONE BY THE THOUSANDS

MOUTH FULL

this is why i work with blood sugar stabilization

it is the most effective way to take weight of & maintain it

LIFESTYLE

When you eat refined foods like white bread,

it triggers a series of

events, starting with elevated blood sugar levels

followed by an increased insulin response,

which can cause fat to be deposited more readily.

But eating a diet rich in whole grains (which also tend to be higher in fiber)

helps improve insulin sensitivity.

This, in turn helps the body more efficiently use blood glucose,

lowers blood glucose levels, and reduces fat deposition.

GOT IT?!

WHO WANTS SOME BREAD in there pooch?

i would like to also add

eating less & working out more

doesnt always mean weight loss

sometimes you need to eat more

(but balanced) & chill out on the cardio.

it is doing nothing but tiring you out!

LISTEN TO YOUR BODY

-if you are tired, you will get more health benefits from sleeping that training

-if you are injured, heal BINGO, that was hard

-if you are hungry eat, another SHOCKER

dont let yourself get so famished

that you stuff garbage into your mouth

hunger =consumption of things we really know we shouldnt

-dont use food as a treat or reward

as long as we are doing that,

every time we are upset

we will give in to emotional eating

-drink more water

-drink calming teas

-get massaged

lymphatic drainage is a great body detox

if the circulation is going

you are more likely to cut down

cellulite, skin problems & sleep issues

-learn moderation

-journal your foods, sometimes it helps to do it the day before to set them in stone

-laugh, your abs & cortisol levels will thank you

KNOW THIS

our bodies are sacred,

no two are alike, and they are all beautiful

we are harder on ourselves than anyone else

we can always find something wrong

it is good to have a goal, but be nice to yourself

eating healthy is a step to be proud of

exercising is a step to be proud of

positive reinforcement is a giant step

as well as treating yourself with respect & love

if you can achieve these things, your belly wont matter

and as luck will have it, it will disappear when you arent looking!

BE WELL, LOVE THOSE AROUND YOU & THE ONE YOU'RE WITH

how do i drink more water?

for years i have been telling clients, friends & family members to

PLEASE DRINK MORE WATER

if you do nothing else, hydrate

water has the power to change your digestion, skin & energy levels

mom will only drink flavored water, which i cannot stand

rachel, adds crystal light to her water, and that seems to work

if the flavors get people to intake more H2O, hey I'm down for THAT

you can & should add lemon to your water, to push everything through

it also has a metabolizing effect

you should have water with you where ever you go

just be careful about leaving plastic bottles in the sun or in your car

invest in a water kanteen

saves money & is better for the environment

A STRAW

has been my greatest ally

in the journey to better hydration

for some strange reason

a client told me that she will drink more water

if it is from a straw

WHATEVER WORKS

and whatdoya know..........

it worked for me

I LOOOOOOOVE WATER, but there are some days that the glass can just sit next to me on my desk, or the bottle will be in my hand practically all day at the gym, and i just dont get to it

the straw is inviting

what works for you?

your weight divided in half in the #oz your should be drinking daily......PONDER THAT

stick that in your straw and slurp it xo

Buddhism Philosophy

damn......

THE FIRST NOBLE TRUTH

because we were born, we experience suffering - not only suffering as grave pain, but also

suffering as the instability, the sorrow, the hollowness of life. sometimes the distress is simply dissatisfaction that things dont go the way we wish they would. sometimes the discomfort is minor; sometimes the pain is unspeakable.

THE SECOND NOBLE TRUTH

the cause of suffering is due to ignorance & attachment. we look at our personal histories, our bodies, our thoughts & feelings & we conclude, "that is who i am". when we do this we become consumed and exhausted. we might see sadness, amusement, anger, kindness; we might feel physical pleasure, then discomfort, then relief, the apprehension as the discomfort emerges again. we might see ourselves as a powerful one moment, powerless the next. as our thoughts & feelings & sensations shift & change, any superficial idea of who we are unravels.

we may strive mightily to hold it together, because we fear being NOTHING, being NOWHERE. as long as we are ignorant of what lies below the surface identifications, the teachings say we will be unhappy.

i honestly believe that to be true

& have first hand experience

it is still something i struggle with daily

there has been enough personal work/growth

for me to recognize when my ego is taking over

what you do, is not who you are

you cannot be defined by your

appearance, your actions or your stature.

we cannot let our actions/bad decisions take over.

our hearts need to over power it all.

if there is nothing in your heart, you are empty...

your actions will be empty and you will constantly

need to search to be fulfilled

look at what you have in your life

at the core

at the very depth of your happiness

why cant that be the fuel for your fire

WHAT ARE YOU SEARCHING FOR

IT IS ALL RIGHT IN FRONT OF YOU!

we experience suffering because we are human

but we give each experience more meaning that it's worth

you can chose to end that suffering

by making yourself valuable to YOU

be that person you are proud of being

i posted on my fan page today...

NEVER suppress what you want due to circumstance

it doesnt matter what day tomorrow is

or what tasks you need to preform

tomorrow you are who your soul tells you to be

that person who smiles at EVERYONE

that laughs uncontrollably even though people can hear

hold doors open

watch the sunset in awe

and let that feeling, RIGHT THERE, stay with you

your calling is in the peace you find in silence

so let yourself be silent

just feel,

love...

listen

stop wasting time feeling sorry for yourself

or making excuses

we ALL have a story

it can make or break us, if we allow it

fight through the ignorance & attachment

in the words of en vogue

"FREE YOUR MIND, AND THE REST WILL FOLLOW"