Sunday, July 26, 2015


More later... 

Saturday, July 11, 2015

Do you know how long refined sugar, or other types of sugar typically stay in the body?

First all sugars are carbohydrates but they have very short chains so they're absord very quickly. All carbs, (even the sugar) are eventually stored as glycogen in either in the muscle or the liver and broken down into glucose when the body needs it. Now table sugar is known as sucrose which is actually two sugars which if fructose and glucose. The fructose will be stored in the liver and the glucose will either be stored in the muscle or the liver depending on the amount of glycogen already in the muscle and the timing of the nutrient ingestion.
Basically what happens is 20 - 30 minutes after you take the sugar your blood sugar rises and pancreas must pump out insulin to compensate for the rise in blood sugar. The insulin circulates and eventually is stored as fat if it is not used. This process of being stored as fat can take 60 minutes until 2 hours (this is an estimate).
Remember-1g carb = 4 calories


Looking to drop body fat in the most efficient and effective way possible? It’s time to hop off the treadmill, drop the 5 lb dumbbells, and begin strength training.

Weights are a girls best friend! 

Strength training is going to take your workout and body to the next level. More lean muscle mass equals a higher basal metabolic rate which means you are maximizing your body’s fat burning potential.

Reshape Your Body

While cardio may help you drop a couple of pounds, it’s never going to give you the strong, sculpted look you are going for. It is impossible to reshape a body with cardio. Strength training is really going to allow you to focus on specific areas (like booty or arms) and “tone” your overall body.

Burn More Calories

Lifting heavy will increase your basal metabolism which means you burn more calories simply by being alive. You even burn more calories while sleeping. More calories burned means your overall body fat is reduced.

Better Body Mechanics

Lifting heavy will get you better overall coordination, balance, control, and wellness. You will see noticeable changes in strength and agility.

Torch Body Fat

Adding just TWO lifting session per week can reduce body fat by 7%. Remember: light weights don’t sculpt. If you are not tired by your 10th rep then you need to lift heavier. Start increasing your weight by 5 lbs at a time.

Prevent & Manage Disease

14 million Americans are currently living with type 2 diabetes. It has been shown that strength training will help prevent obesity, arthritis, diabetes, and depression as well as balance glucose levels. Strength training is also the perfect way to lower LDL (bad) cholesterol and blood pressure.

Stronger Bones & Muscles

Strength training can not only prevent bone and muscle loss, but it can also reverse it! Lifting weights regularly will increase bone density, which starts to decrease in women after the age of 30.

Get Better Sleep

60% of people who weight train get an average of 7 hours or more of sleep per night. Better sleep means better overall health.

Be Happier

Picking up the weights is a natural antidepressant and works by increasing endorphins. You will get a natural boost of dopamine, norepinephrine, and serotonin (or “feel good” hormones!)

Boost Confidence

Strength training is the perfect way to gain confidence, self esteem, and independence. You know that furniture you need moved? Now you can do it yourself. Strong girls exude a certain confidence that is intoxicating.

Increased Strength

There are 650+ muscles in the human body. By working them all in different ways you can achieve the sexy, sculpted, toned look you are striving for.

Sunday, July 05, 2015


I take photos now every week, (I won't be posting them in until the end "mommy reasons")
In my sweet Athletic Bling, Bling suit, I don't know if I'll be wearing this Athletic Bling, Bling Suit for the computition but it gives me a visual of where I need to be. 
My measurements they really haven't changed to much however, when I look at my photos and how my clothes fit different in different areas tells me I'm doing good. My biggest struggles so far... 1. Not having a thyroid and when you drop sugar and crap foods you would think you would see major changes.... Mmmm not me YET! 
2. Cutting back on cardio..... It's hard! 
-Blood work done next week to see where my levels are. 

July 5, 2015 
Chest 33
Waist 29
Hips 34
Right Thigh 22
Right Bicep 11
Weight 137
Body Fat 19%

June 2, 2015 
Chest 34
Waist 29 
Hips 35 1/2
Right thigh 22
Right Bicep 11
Weight 136 
Body Fat 19%

Friday, July 03, 2015

Eat Clean Shopping list.. Ok what I like!


  • Sprouted Grain Bread or Whole Grain Bread 
  • Low Carb, High Fiber Wraps
  • Brown Rice
  • Rolled Oats
  • Quick Oats
  • Steel Cut Oats
  • Quinoa
  • Quinoa or Whole Wheat Pasta
  • Soba Noodles
  • Black Beans
  • Lentils
  • Chickpeas
  • Salmon
  • Tuna
  • Turkey
  • Chicken
  • Lean Beef
  • Bison
  • Tip: Whenever possible choose organic or natural grass-fed beef or lean chicken for the most nutritional bang for your bite. If you are incorporating red meat into your diet, opt for 92% or higher lean beef.


  • Almonds
  • Peanuts
  • Walnuts
  • Nut Butter 
  • Natural Peanut Butter
  • Sunflower Seeds
  • Pumpkin Seeds
  • Flax Seeds
  • Chia Seeds


  • Kale
  • Spinach
  • Green Leaf Lettuce
  • Tomatoes
  • Broccoli
  • Sweet Potatoes
  • Green Beans
  • Cucumber
  • Asparagus- I Don't like! Just Sayin... 
  • Corn
  • Peas
  • Carrots
  • Onions
  • Garlic
  • Ginger
  • Cilantro
  • Parsley


  • Lemons
  • Limes
  • Oranges
  • Pears
  • Avocado
  • Apples
  • Bananas
  • Strawberries
  • Blueberries
  • Raspberries/Blackberries
  • Melon
  • Mango
  • Grapes
  • Kiwi
  • Pineapple



  • Extra-Virgin Olive Oil
  • Coconut Oil
  • Agave, Raw Honey, or Natural Maple Syrup
  • Dijon Mustard
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Red Wine Vinegar
  • Fresh Ground Black Pepper
  • Pure Salts (Pink Himalayan or Sea Salt)
  • Cayenne Pepper
  • Cinnamon
  • Nutmeg
  • Red Pepper Flakes


  • Whole Wheat Flour, Coconut Flour, or Almond Flour
  • Almond Extract 
  • Natural Vanilla Extract
  • Natural Peppermint Oil





  • Cookies and Cream Protein Powder (complete nutrition)
  • Multi Vitamin 
  • Fish Oil or Shreads with Omega 3, CLA (complete nutrition) 
  • Probiotic
  • Whey Isolite Protein 
  • Pre workout 
  • BCAA'S 


Just learning more and more on "Macros"

                                            ‘Macros’ is actually short for ‘macronutrients.’

Macronutrients are very basic nutritional components of any diet and include fat, carbohydrates, and protein. Eating the proper ratio of macronutrients is important for maintaining optimal health. The proper ratio is 100% dependent on body type, composition, weight, height, and goals.  There is no magic number or one size fits all when it comes to macros.


1 gram of protein = 4 calories
Protein provides our bodies with energy and is the building block of the body. Protein is essential for growth, repair, and maintenance of lean muscle tissue. The proper amount of protein in your nutritional plan can help you lose body fat and gain (or maintain) lean muscle.


1 gram of carbohydrate = 4 calories

Carbohydrates are the primary source of energy for body and brain function – which is exactly why low carb diets can be detrimental to overall body function if followed for too long. Carbohydrates do a bit of everything from aiding in digestion to fueling you through an intense workout.


1 gram of fat = 9 calories

Fats provide your body with a slow and steady supply of energy and are important for proper hormone production and function. They nourish the brain and aid in muscle growth.

How Do Macros Work

There is a lot of controversy surrounding macronutrients or “counting macros.” This particular dieting theory is most commonly called “If It Fits Your Macros” or IIFYM. The basic philosophy behind IIFYM is “Eat what you want and still lose fat.” Essentially, as long as you are sticking to your personalized macros (ex: 30% carb, 40% protein, 30% fat) you will lose weight.

When it comes down to sheer math, this is absolutely correct. The science behind macros and calorie counting is concrete. You absolutely MUST burn more calories or macros than you consume in order to lose weight. Plain and simple math and science. As long as you are hitting your macros and not going over, you are going to lose weight.