New Start and New Challenge

Today is my new start and I would like to starting blogging regularly.

Today I would like to start by trying something new by trying a magazine workout from “Oxygen Magazine”. I love reading and learning new things about fitness from fitness magazines but I have never really completed or done a workout from the magazines so I want to know myself if they actually work.

From the January issue of Oxygen Magazine they have a “Jump start your new year workout” which goes for three months.I will also be starting a 30 day ab challenge to see if the 30 day challenges actually work. You can find the ab on Play Store.

I am super excited to start these programs to keep me motivated. As lately I have fell of the fitness wagon but maintained healthy eating. In the last month I have gone from a full time job to a part time job due to cut backs at my job. I physically dont feel depressed but mentally i have not had the motivation to workout.

Today I will post before pictures and measurements to show where I started and after the three months I will post after pictures.

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Last Cheat day for 21 days (sad and happy emotions)

Today as in Sunday March 1st 2015 is my last cheat day for 21 days. I am excited to try this new theory that ” It take 21 days to make a habit” How am I going to do this you ask.. 🙂

I am taking the 21 day fix extreme challenge for 21 days starting tomorrow :).  * Attached Photo is the program * That means 21 days of clean eating, proper portioned meals and 30 minutes of hard work everyday!

Tomorrow marks a new challenge in my health and fitness journey and I am ready. “Eat healthy and be active daily, Your life depends on it.”

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2015 Resolutions

This is year going to be my year for a positive change and start being a fitter me 🙂 i want to be the fittest i have ever been by my fitness anniversary on April 1. I want to be stronger,fitter, and healthier. I have big plans and goals for this year but not to big that i cant accomplish them. What are some goals and plans you guys have for this year ?

The photo is the start of my journey up to my first year fitness anniversary !

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Headache ? :( Solution .. break a sweat

I don’t know if this works for everyone but for me it works wonders!

There have been times where I have had a headache and its run day and i don’t want to do anything but lay in bed and hopefully get rid of this stubborn headache.

But lately i have been digging deep down and pulling the motivation that got me started on my fitness journey out and thats what gets me off the couch, out of bed and getting active.

After a amazing run or awesome pump 🙂 i feel so much better 🙂

Be bigger than you excuses 🙂

As I said this may work for me but it’s not for everyone. Everyone is different and our bodies work differently. If you need a well deserved rest day, take that rest day and enjoy it. Tomorrow is a new day with my opportunities and adventures 🙂

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7 day clean eating challenge

Hey Guys I am running a FREE Seven Day Clean Eating Challenge 🙂 in the next couple of weeks 💪👍🍠🍒🍇
It is for anyone
➡️ if you want to get back on track
➡️ start your journey
➡️ start to learn more about health and fitness
➡️ or someone that needs that motivation to get started

If your interested please comment below “lets do this” and i will message you with more details 🙂 !!

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Phase Two: Week Five

Tomorrow I start Phase Two-Week Five and i start to implement cardio with my strength training. Tomorrow is Back and 30 minutes of cardio either elliptical, treadmill, or running(outside). I am hoping i will be able to run outside tomorrow;however, it depends on the weather. If the weather is not clear i will run stairs in my apartment. I personal love cardio 🙂 I cant wait to start Phase two. I am going to run my butt off! 🏃💦💯😍

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Micro vs. Calories

There are a lot of ways to calculate our food in take one way could be by counting calories and another is counting micros. I personal count calories on my (my fitness pal). And as i have posted before about at this point in my fitness journey i am maintain my weight until after my wedding this May.

Here is a brief description of both how to count calories and micronutrients:

Calories:

1) Multiple your goal weight by 10 to arrive at your baseline. ( 135×10=1,350)

2) Add between 200 and 500 cals to determine the ideal calorie range.
1,150(135×10-200=1,150 low)
1,850(135×10+500=1,850 high)

3) On rest days and lighter days(arms,shoulders,abs) eat in the lower range (1,300 cals) on the heavier days (chest,legs,back) eat in the higher range (1,600 cals)

Micros:

Step 1:

Calculate Your TDEE Your BMR is:
1406
CALORIES/DAY
Your TDEE is:
1934
CALORIES/DAY
Step 2: Choose Your Goals (and pick your intensity)

Fat Loss
1547
CALORIES/DAY
Suggested 15%
Aggressive 20%
Reckless 25%
Maintain
1934
CALORIES/DAY
Same as TDEE
Bulking
2127
CALORIES/DAY
Cautious 5%
Text Book 10%
Aggressive 15%
Custom

Step 3: Select Your Nutrition Plan (we suggest IIFYM)

COMMON PLANS

PROTEIN (4 CALORIES PER GRAM)
1.00 grams per lb. of body weight
1.15 grams per lb. of body weight
1.25 grams per lb. of body weight
Custom grams per lb. of body weight

FAT (9 CALORIES PER GRAM)
.35 grams per lb. of body weight
.40 grams per lb. of body weight
.45 grams per lb. of body weight
Custom grams per lb. of body weight

CARBS (4 CALORIES PER GRAM)
Carbohydrates are calculated based on the calories you have remaining after calories from protein and fat have been subtracted from your TDEE.
Calculate

Step 4:

CARBS PROTEIN FAT Fiber Cals
213.7. 142. 56.8. 28-36. 1934

35.6. 23.7. 9.5. 5-6. 322

Your IIFYM Macro Calculator Results

The numbers in the IIFYM Macro Calculator are your specific daily macros. In order to accomplish your physique changing goals, you should eat the exact amount of fat, carbs, protein and fiber listed in the IIFYM Macro Calculator every day, regardless if you exercise or not.

(I used the calculator on http://www.IIFYM.com)

Which one do you prefer ? 🙂

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Workout at home or the Gym

There are many different opinions on which one is best. In my opinion i like to workout at home better then the gym because i find i can take my time and i don’t feel rushed. I also feel that i feel more comfortable and i can make my our hours instead of working around the gym hours.

I found when i was just starting out on my fitness journey i felt so much better at home i didn’t have the feeling of someone watching me or the feeling of embarrassment of not being about to lift heavy or run as fast as others around me.

Where as others may find the gym keeps you on track and away from distractions so you can keep you mind on working out and thats it. Also, there is a lot more equipment in some cases than at your home. It also may be a challenge for some to have others see them and the progress they have made.

Furthermore, a lot of gyms have classes you can take like yoga, dance as well as the opportunity to have a personal trainer within the gym to keep you accountable.

In addition both are get places to work your booty off. It is just your preference.

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Transformation Tuesday

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Drink your water !! 💦

I know its said all the time about drinking lots of water but it is so important to keep your body hydrated.

Lots of people don’t like the taste of water but there are a lot of ways to modify the way water tastes (Mio sport is my Fav, Crystal light , lemons and limes with a sweetener) many different ways to make water appealing to you.

It is recommend to have eight glasses a day or half your body weight ( if you are 200lbs you need to consume 100oz of water)

Furthermore, because i live in canada my water would be measured in ML

My weight : 142

Water intake goal: 2100ml

There are a lot of apps out there as well that can help you track you water and keep you accountable. I know the app i have reminds me to track my water.

My app is called “Water Minder” the app symbol is a water drop. You can find this on app store if you have a i phone or apple device.

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