What's Poppin'?!?

Need a fun Superbowl snacks, staying in for a movie on Netflix, or looking for a quick snack??
Air-popped popcorn is one my favorite, healthy snacks!!
I purchased an air-popper just recently. You can find them at Bed, Bath, and Beyond, Target, and even Kohl's for around $20-$25.
BUT... you can also make this fun snack using a household item...

A Brown Paper Bag!!

All you will need is a 1/4 cup of unpopped corn kernels and one brown paper bag.
Pour the kernels in the bottom of a single brown paper bag. Keep the bag upright and fold the top of the bag down twice, making 1/2 inch folds.
Place the upright bag into the microwave for 2 minutes on high heat.
The kernels will begin to pop. If you notice the popping stops before the 2 minutes is up, remove the bag from the microwave.

CAREFULLY remove the bag, it can be hot!!

Empty the popcorn in to a bowl and add your favorite toppings. My favorite is coconut butter and nutritional yeast. You can also add your favorite hot sauce, herbs, spices, and a sprinkle of sea salt.
I am not responsible for any addictions that come sharing this quick, fun recipe!! :)

ENJOY!

The Countdown Begins

Just 12 weeks from the WBFF LA show on April 26th.
So many emotions, fears, and excitement take over right about this time. It is difficult not to get caught up in the competition or comparison with other athletes.  I think it is a trait we learn early on in our childhood and breaking the cycle becomes another task to add to the "self improvement" list. I also dont think one needs to compete to feel these overwhelming feelings, it's felt in all walks of life.
That said, I will get to the point of my post. With 12 weeks out from my next fitness bikini competition,  I will begin to post progress updates. My inspiration came from a Thank God it's Monday video by Eric Thomas. I took from that video the concept of, I GOT TO OR I GET TO. It hit home. Often I find myself becoming inconsistent with my effort because I put such a negative vibe on the work that needs to be put in to reach the top of the mountain.  Ill be very honest and say I've become inconsistent in how tediously I follow meal plans or how much I allow doubt to take over. No I am not adding cake or processed food in mass quantities, but I am adding extras. Extra half of a grapefruit, extra cashews, extra steak or chicken. To some it may sound like no big deal when you consider there are worse things. However, I realized how much I was only hurting myself by doing this. I needed to get a handle on it and develop a new mentality to break the cycle.
Now, it's I GET TO eat food that will make me feel better.... I GET TO drink all of my water to have glowing skin... I GET TO eat the coconut oil to have more energy during the day. When in started changing my mentality, it all started to feel more rewarding. It is applicable in the gym, also. I GET TO do this leg workout to have a great butt.... I GET TO do cardio and sprints to create a leaner physique...
I enjoy thinking... I GET TO prove my doubters wrong and I GET TO show people it is possible.  It is no secret, we all have people in our lives that would love to see us fail. They may not admit it, but there is always a doubter (I hate the word hater) lingering. There is always someone that doesn't want to see you go as far as you dream of. Tell yourself I GET TO PROVE THEM WRONG!
Have you ever thought of what is truly holding you back? Maybe it is inconsistency or lack of confidence in what you can accomplish.  I know now that I GET to do things that will make me more competitive on stage or competitive in life. I have the opportunity to set the example, pursue a healthy life, and I GET TO work hard for the things I have always dreamed of. Bigger.... better... things!
There are no limits in life and it's easy to say, but believing it's possible is the hardest part. We see things with blinders on and we become stuck in our own negative thoughts. See past your doubt and fears... I GET TO work towards being and having a better life!!

Here is my progress from August 2012 to August 2013 and the final picture (on the right) from today! I feel stronger and much more confident about the body I am creating.

What Does the Dream Look Like?

My post today was inspired by a simple question with a very detailed answer...

What does the dream look like?

It took me back to about three months ago when I returned from WBFF World's in Las Vegas. Here's my short version of the story-
I returned home from World's on a complete high, ready to start prep for my next show. I felt fantastic, on top of the World, and inspired to get back to work. Explain these feelings to someone and they assume you won or yet again... they assume you placed. I did neither of these two things, but I came back from this competition feeling phenomenal. I spoke to someone when I returned about my experience over the last weekend in Vegas. Their response was similar to this... If you chose to compete with XYZ federation, you could place and win trophies by competing in smaller, more frequent shows. To anyone else this sounds like a great plan, right? Actually it sounds great to the majority of competitors. Prep for numerous shows during the year, perhaps increase your odds on smaller shows, and earn trophies. Don't get me wrong I dream of that first place trophy, but that's not WHAT MY DREAM LOOKS LIKE!
I choose to compete with the WBFF because their values, their brand, and their athletes align with MY DREAM!
My dream is to earn my pro-card and when I disect my pro-card dream I envision respect, glamour, being categorized with THE BEST! It may take me longer... I may only get three or four opportunities to earn my pro-card a year... but if I am going to take the time to prep, compete, and earn a top placing, I want to earn it standing amongst the best. Once I am there, I want to be affliated with the best, most respectable athletes and models in the industry. You know that saying, "Guilty by association"?? Well, I want to be associated with respectable,  glamorous, inspiring individuals in the industry!
Though the process might be longer, I feel my time is better invested prepping for WBFF shows.

The dream looks like inspiring others by being my own person...

The dream looks like earning my spot and investing my time...

The dream looks like learning and becoming my best along the way...

 

I'll be investing my whole heart over this next 116 days all for

THE DREAM :)

The "S" Word

It isn't a 4 letter word that you might have been expecting. No, the "S" word I am speaking of is SUGAR!!
aaaaaah yes, SUGAR!! We all know and some of us LOVE this word, but what is it really doing to us?
Let me first start with where the thought for this post began. It is December 27th and like most people I enjoyed a few Christmas treats just a few days ago. Though I am prepared for the aftermath of consuming sugar, I felt the need to share my journey and thoughts.
Many sources indicate that sugar creates the same affects as many street drugs. In many studies, lab rats that binged on sugar had the same brain changes as those coming off drugs. In humans, seeing photos or images of sugary foods triggered the same brain effects as those coming off of drugs! EEEEEK! Now that's a little scary, but wait there's more!!
Are you aware that our favorite artificial sweeteners or "sugar-free" foods may make sugar craving worse?? I have researched this topic on several occasions and personally have cut the "sugar free" from my diet. From what I have read, artificial sweeteners trick our brain to think we are consuming the sweet food we love. Your body prepares to consume the calories associated with those foods, but they never come. This isn't a topic I have perfected or become too knowledgeable on quite yet, but I will say I find myself craving less when I don't use sugar free coffee syrups or gum.
Personally, coming off of sugar intake is a little rough. The first two days isn't so bad, it is the third or fourth day that is the worst. I am overly emotional, anxious, and crave things I wouldn't normally crave. I anticipate this all hitting me tomorrow and the day after, three to four days after Christmas.
The best way I can cope with this is through knowledge. Once I was able to identify what was happening in my body and at what time, I could battle the process on my own. I now know that after four days, things usually get back to normal. When my cravings kick in and the emotions swarm, I know that in just a few days I will be back to my ol' self again.
I avoid foods or "cheat meals" just for the heck of it. This tends to help with the regret that I often felt in the past. When I could have a cheat meal for no reason, I felt terrible about it and felt a sense of regret. Now, I choose my cheat meals wisely. I like to call them SPECIAL OCCASION MEALS! I spend them with my fiance or I select certain moments that don't come very often. Also, I like to consume foods I wouldn't normally have direct access to. I could skip the candy, cookies, and ice cream. If there is a food that is only made around Christmas I will enjoy it.
When I go out, I choose options that are still considered healthy and perhaps enjoy an appetizer with my other half. Red Lobster- I enjoy a biscuit or two and select grilled Tilapia or a steak and veggies for dinner. Morning breakfast at Mimi's Cafe- I enjoy a morning muffin with an egg white omelet loaded with veggies (mushrooms, broccoli, tomato, onion, etc.)
I choose my desserts wisely knowing what waits around the corner for me. As I said before, because of the withdrawals I experience with sugar I don't eat these foods "just because". It's just a vicious cycle I hate subjecting myself and my body to. Some of the foods that trigger these withdrawals for me are brownies, cake, cinnamon rolls, alcohol. I have found that getting frozen yogurt with fresh fruit still creates some of these symptoms, but not as extreme.
I hope this post helps you as you come off of the Holiday season and head in to the NEW YEAR!!
Happy 2014!!!

When to Take it to Heart

It's no secret negative comments or actions can get in the way of our progress. Let's face it, no one likes being on the receiving in of negative, hurtful or mean actions. When you embark on any journey, comments tend to come at you from many directions. A compliment is nice, but when you receive a negative comment how do you react?

Do you react by brushing it off your shoulder and never thinking about it again? I emphasis the word never. Never means not thinking about it again in a few days or weeks later. Do you listen to the comment evaluating it's worth and try determine if it is true? Do you take it to heart, let it hurt your feelings, and hibernate for days?

For me, I can honestly say that I tend to do all three of these things depending on the comment. Sometimes I can take a negative comment and truly brush it off. Other times I continuously think about it days, weeks, months later and it can really hinder my progress. Often I evaluate the comment and make necessary changes if it is true.

What I am still perfecting though, is who I actually listen to!

 

We have always be taught to evaluate the source, but do we really do this? Sometimes these negative comments hit us so hard that we forget to consider the source. I know I do this. I will be the first one to tell you I have been completely derailed on my journey by a negative comment. I get so down on myself and spend way too much time considering it's truth.

I have been trying to only consider the critique of those in which I would trade places with or admire.
My fiancé, my coach, my mentors, people who are successful in the fitness industry or in business.

The next time you receive a comment that doesn't give you a warm and fuzzy feeling, consider the source. Ask yourself...

Would I trade places with this individual?

 

If the answer is no, toss the comment out of the window. Don't spend time even considering if it is true or not. I know it is far from easy to use this as an evaluation tool, but let's work together to make this our new habit.

I'm My Motivation

"I'm my own motivation!"

I keep seeing this quote floating around on social media. Often the quote is part of the caption on an old photo of someone. The quote of course is stating (in so many words),

I can be better than I am

I can be better than I was

I will use my past to achieve greatness

I believe in this quote as I think some of us get caught up in comparing ourselves to others. Her butt is bigger, she is prettier, he has bigger shoulder muscles, etc. The idea is to put blinders on, focus on your own results, and use your progress to propel you forward.
But what about those of us who have set backs or cannot find motivation in our self? Do we just quit and give up saying, "I'm not seeing the results. Well, I guess I failed!" Not seeing results or not seeing results quick enough is one of the top reasons people give up.
How do we find motivation outside our self?
I think it is great to have this "blinders up" approach, but I also think there are other ways to keep yourself motivated.
1. Find someone that has a similar story, someone you can relate to, and someone who is POSITIVE. We like to see struggle, progress, and we find motivation in those people who don't quit when they reach a certain level. Find these types of people on social media. Also, find someone who is willing to share their secrets and who offers tips. Someone that is confident in themselves or someone that truly is talented will not be afraid of sharing their journey.
2. Use motivational speakers early in the morning! Find a motivational speaker who creates a fire inside you. One of my favorite speakers is Eric Thomas. I can watch his YouTube videos to a point where I have them memorized and can recite the entire thing. I watch or simply listen to his videos when I wake up, in the car, at the gym, during cardio, etc. It puts power in my step and I feel even more driven when I watch these videos.
3. Study more!! I find motivation in knowledge an understanding. If you want to make something happen, pick up a book or look on the internet and find out how! When I know what or why I am doing something in the gym, I feel motivated to execute it well. When I know the scientific reason why overeating is hard on my body and mind, I feel in control of my choices. I hear so many people use, "I didn't know..." In addition, knowledge really is power. People will question everything you do, eat, or don't eat. KNOWING why you don't eat something or KNOWING why you have given up sugars or carbs gives you POWER!! Knowing is not just an, "Oh I read it in a magazine" or "I saw it on Doctor Oz!", knowing is actually taking the time to research MULTIPLE, creditable sources! You can respond to the negative people with knowledge. It really is a powerful weapon!

Do you have a way that you stay motivated? Please share below!

Mission Stay On Track

I tend to take for granted my daily practices that contribute to my health and fitness.
There are certain tips and tricks that help me keep it all together and today I realized I need to share those things more often. So, I have decided to start a series of posts to highlight how I stay on track.

For those that are just now joining me, I am preparing for my second WBFF Bikini Competition in less than twelve days. I will be competing in the WBFF Los Angeles Fitness Model Spectacular on October 26th in the Diva Bikini Model Tall Class. I am nervous, excited, and anxious all wrapped in to one.
Preparing for competitions has helped me develop as an individual and it has helped me create new, healthy habits. I feel better about myself, I feel better about my choices, and my life has completely changed as a result of following a plan as I prepare for the stage.
Tomorrow October 15, 2013 I will begin Mission Stay on Track by posting a simple trick that helps me stay on track. Each day I will share something new with you all in hopes that it helps you create new, healthier habits.
Feeling better about yourself through a healthy diet and working out really is easier than a lot of people make it sound. Of course it takes practice and some days are easier than others, but if you have goal and a plan you can make anything happen.
Tomorrow marks day #1. Please send me a message or an email if there is anything you would like for me to cover or share.
Thank you all for your support.