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A mini train of thought....

Yes, sometimes my body does hurt from working out. Sometimes I do feel like I am so physically exhausted from working out as WELL as doing all of my daily chores, errands, activities, work, social life, boyfriend, etc. This intangible drive exists inside and makes me realize it is all worth it.
Yes, there is some sacrifice to working out and having the REAL results you want: tone legs, flat abs and sculpted arms. I was talking to my friend Sarah on facebook late at night and I was just telling her how I genuinely do not feel like I missing out on a "normal" 21 year old lifestyle, whatever that may be. I feel excited to workout, I feel excited to go to bed sober and wake up without a hangover and work out all over again the next day. Maybe it is because I grew up in a small town and partied a lot when I was younger, maybe it was the fact that I grew up in an active household, maybe it was the fact that I had great fitness mentors growing up. maybe it was all 3.
I get excited to workout and make good meals. I have convinced/transformed myself into this person by choice. I feel fully focused when I am at the gym and I totally know what I am there for and I get excited.
"I always wonder if the people who aren't working out, are going to have a stroke before me."
-Sarah Boyle
If you know sarah, that is suchhhhhhhhhhhh a Sarah Boyle quote, but it is true. Why sit around and wait for your body to start shutting down when you can prolong and prevent it with a healthy lifestyle. What is so fascinating about drive thru's and fried food, etc.? I think it is more the idea that drives people nuts for it.... I am sure I could find someone who is genuinely satisfied after scarfing down a greasy burger and fries... but why?

I feel like being able to be in control of my health and fitness and seeing results gives me confidence in my success rate in other things through out my life. I know that with hard work comes great results, in any and every aspect of life.
School, work, relationships, family issues, etc.
Motivation. Determination. Excitation.

Try changing your attitude into a positive one, give yourself some freakin' credit!

This summer, I think I will be in one of the best shapes of my life. Not only on the outward appearance, but also inside as well. I have been eating so healthy and as many whole/organic foods as I can. I, for once in my life, am looking forward to getting into a swimsuit this year and frolicking around the beach and the sand. I am thankful that I have the physical ability to work out every day, walk to to the store, walk up/downstairs 20 times to do my laundry, and hike the hugeeee hike up campus at CSULB.

Really start challenging yourself. NOW is the time!!! Do more sets, reps, cardio, etc etc. DO MORE NOT LESS! I want everyone to have the BEST body they can for summer.!!!!

-Lunden

Mmmm.. Oatmeal!

Yesterday at Ralph's I found 50% less sugar Oatmeal by Quaker.
Maple and Brown Sugar is my absolute favorite, so that's what I got!!

I took one packet and put it into a bowl.
Add 2/3 cup of fat free milk
Cook in the microwave until desired consistency is reached
(I do 2 min, stir, 30 sec)

After the oatmeal is cooked to your liking
Then I added a handful of fresh, clean blueberries as well as a few dashes of
Cinnamon...

**Note: Cinnamon helps speed up your metabolism (THANK YOU HILDA FOR THE INFO)**

Hope you enjoy!!! mmmmm

Thank YOU!!!

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Amp up your ARMS!

Very Wholesome EASY Dinner!

One of my secret weapons that I LOVE is frozen chicken from Trader Joes. I buy the bag of it and keep it in the freezer, it lasts for a really long time! LOVE THAT! So what I did here was I defrosted 2 frozen chicken breast pieces and marinated them for about 40 minutes in Newmans Own Light Balsamic Vinegarette. I cooked the chicken on a skillet w. a lil bit of olive oil until it was completely cooked to my liking.
I made a salad w. mixed greens, baby spinach, fat-free feta, cucumbers and yellow bell peppers.
I also made some brown rice! Which is really really good for you as well.

REACH FOR THESE TYPES OF BALANCED MEALS FOR DINNER!! mmmmmmmmmm soo yummy!

April 2010 Stylist Newspaper COVER MODEL

I am really EXCITED that I have made the Cover of this newspaper!! It is my first "cover" everrr!! Many more blessings to come!! Thanks for all the love and support from everyone x0x0!

More than just pretty colors.... BERRIES!

Most berries are REALLY naturally sweet and require little preparation in order to get the EXTREMELY beneficial nutrients they provide...
So.... no excuses, it's too easy!!

1 cup of strawberries (53 calories) contains over 100mg of Vitamin C! That's about the same as a cup for orange juice (NOTE: we should all know by know that eating whole pieces of fruit is a MUCH MORE efficient way of getting the nutrients than drinking the juice...juice does not make you full but it has the same amount of calories and sugar that we do not want to have too much of)
Vitamin C is really great for your immune system and also for the strength of connective tissue in your body.

1 cup of blueberries also offers, a smaller amount, of vitamin C, minerals and phytochemicals for only 83 calories. There are soooo many antioxidants in blueberries, I keep them frozen in my fridge.

1 cup Cranberries (44cal)

1 cup raspberries has a lot of Vitamin C and potassium (64 cal)


MORE THAN JUST PRETTY COLORS

• The pigments that give berries their blue or red hue are extremely nutritious and healthy for you!
• Berries contain phytochemicals and flavnoids that may help prevent some cancer (plus!!)
• Cranberries and blueberries can help with bladder infections
• Blueberries and Raspberries also contain lutein, which is important for healthy vision!
• The best place to find the freshest berries would be your local farmers market

HOW DO I SERVE BERRIES??

• Top a bowl of berries with a dollop of light-whip topping w. sliced pecans and walnuts on top
• Add slices of strawberries to a bowl of whole grain cereal
• sprinkle blueberries on a salad
• stir fresh raspberries into low-fat vanilla yogurt
• combine frozen berries w. banana and skim milk for a smoothie!
  

2 great things I ripped out of a magazine! :p

I was looking through my new SELF magazine the other day, and I found some really great articles (2 in particular) that I wanted to share with you.

7 FOODS THAT FIGHT FAT

• Eggs (78 cal Each): An egg's not only a nutritional powerhouse, it's also loaded with protein that satisfies. Eat two eggs for breakfast, they'll curb your appetite enough that you'll eat about 330 calories less than usual throughout the day.
• Dark Chocolate (170 calories for 1 ounce): Just one more reason to indulge: nosh on dark chocolate and you'll eat less at your next meal, according to research from the University of Coppenhagen. Why? Compounds in chocolate slow down digestion and make you feel full longer. A small piece of chocolate (aim for the size of a business card or smaller) can also curb your cravings for salty, sweet, and fatty foods.
• Pine Nuts (95 calories for 1/2 ounce, about 84 nuts): The heart-healthy fatty acids in pine nuts boost satiety hormones that make you feel full, according to Korean researchers. The same fatty acids also regulate belly fat!
• Cheese (76 calories for 1 ounce): Go for fresh goat cheese or feta for a dose of conjugated linoleic acid (CLA)-- it helps you feel full and burn more fat. Cheeses from grass-fed animals have the most CLA, so buy the ones labeled "grass-fed."
• Skim Milk (86 calories for 1 cup): Most of us think of milk as kids' stuff, but it boasts grown-up benefits. Milk's protein (whey and casein) can make you feel more satisfied than sugary drinks (BOO!!! ELIMINATE SUGARY DRINKS TODAY) CLA in milk fights fat too.
• Oranges (59 calories each): An orange is one of the most satisfying grabs from the fruit bowl-- thanks to all of the fiber. Oranges were the highest-ranked fruit on the "satiety index," a list of 38 filling foods put together by Australian researchers. And fiber fights fat: people who eat more fiber have less flab!!
• Potatoes (161 calories each): High-carb spuds often get a bad rap, but they deserve to be the dieter's BFF (in moderation). Three times as filling as a slice of white bread (ew no more white bread). The resistant starch in potatoes helps your body burn fat too.

GREEK SALAD 3.0
Preparation: 20 mins; makes 4 servings

1/4 cup fresh lemon juice
1 small garlic clove, minced
1 tablespoon of honey
1/4 teaspoon salt
1/8 teaspoon black pepper
2 tablespoons extra-virgin olive oil
1 1/2 heads hearts of Romain, chopped (about 12 cups)
1 cup canned garbanzo beans, rinsed and drained
1 small yellow pepper, diced (about 1 cup)
1 cup cherry or grape tomatoes, halved
1 cup chopped cucumber
1/2 small red onion, chopped
1/4 cup kalamata olives
1/3 cup crumbled feta cheese (available in fat free** my fav)
1/4 cup fresh mint leaves (optional, I do not like mint)
2 whole wheat pitas, toasted and halved

1. Whisk together the first 5 ingredients in a bowl. Slowly whisk in olive oil until well combined
2. Place romaine in a large serving bowl. Arrange garbanzo beans and next 6 ingredients (through feta) on top in sections. Sprinkle mint leaves over the salad. Drizzle the dressing over the salad just before serving, and toss. Serve with whole wheat pita halves
Calories: 278, Fat: 14g, Cholesterol: 11mg, Protein: 9g, Carbohydrate: 32g, Sugars: 11g, Fiber: 7g, Iron: 3mg, Sodium: 537 mg, Calcium: 163 mg

"Today a Reader, tomorrow a Leader" -Margaret Fuller

I absolutely LOVE to read...

I thought that I would share with you some of the most
inspirational, motivational, creative, rejuvenating
books I have ever read. Some are just books and others are interactive workbooks! I highly recommend reading all of these books. As for The Bible, I use a book called "TODAY" that my mom gets me from our church in Northern California. It has a message coupled with a scripture for each day. Any devotional bible will do.
Reading is SO important. You will gain knowledge that is impossible to learn in school. I have read all of these books (with exception of the bible) about 4-5 times over and over. Embedding the message in my head seems to keep me focused and on track in my life!

Hard work pays off!!!!

I got to spend time this weekend with my best friend in the entire world
Allie Marque
She has an amazing fashion blog
AllieMarque.tumblr.com

I have spent the entire semester busting my @$$ at the gym, as well as in school.
I deserved this break!!

Here is some of the clothes that she made and I feel so great in them!!!

:) One of the benefits of working out really hard is the ability to feel confident in what your are wearing...NO MATTER WHAT !!

Thank you Allie for the great outfit !!!

Vitamins

I was recently asked what kind of vitamins I take.
I have been taking Isotonix vitamins for about 2 years (more or less) and I really like them a lot.
I take the


OPC-3
-combats free radicals
-demonstrates anti-inflammatory activity
-helps maintain healthy cholesterol levels
-helps maintain healthy circulation, by strengthening capillaries, arteries and veins
-helps maintain joint flexibility
-helps promote cardio vascular health
-helps reduce menstrual cramping and abdominal pain
-helps support visual health, visual acuity
-potent free radical scavenger
-promotes healthy blood vessel dilation
-promotes healthy nitric oxide levels
-supports a healthy complexion
-supports healthy blood glucose levels

Multivitamin
-supports healthy immune system
-contains 100 percent of the recommended value of daily vitamins and minerals
-promotes conversion of food into energy
-supports healthy cardiovascular system
-promotes strong bones
-promotes skin health
- may promote mental clarity
- helps maintain normal blood pressure
-supports healthy thyroid
-promotes normal healing
-helps maintain normal metabolic functioning
-supplements deficiencies in diet

Advanced B Complex
-promotes red blood cell formation
-essential for many key functions in the body
-helps decrease stress and improve mood
-helps maintain healthy levels of serotonin
-increases energy
-involved in metabolism of fats, proteins and carbohydrates
-meets requirements for a vegetarian diet
- nervous system, bone marrow and intestinal tract functioning
-promotes cardiovascular health
-supports normal cognitive performance


These vitamins come in a powder form and I take one cap full of each a day in the directed amount of water (it comes with its personal measuring cup). They really give me energy, and build my immune system so that I can stay healthy throughout my extremely active lifestyle.

You can find them on MarketAmerica.com keyword: Isotonix
There are a lot of different ones that you can choose from, I just chose these 3 because they best suit my needs for my lifestyle

:)

Hope this was helpful

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IN & OUT Burgers MY WAY!

I REALLY LOVE IN & OUT BURGER
BUT:
A. THERE ISN'T ONE CLOSE ENOUGH TO MY HOUSE
B. I AM TOO TEMPTED TO GET THE FRIES
C. I WOULD LIKE A HEALTHIER VERSION

SO I CREATED MY VERY OWN!!!




THESE ARE SOME OF THE INGREDIENTS PICTURED HERE AS WELL AS A COMPLETE LIST:
WHOLE WHEAT HAMBURGER BUNS
REDUCED-FAT PROVOLONE CHEESE (OR ANY OTHER RED-FAT CHEESE)
FAT- FREE THOUSAND ISLAND DRESSING
93-95% (highest I have found) LEAN BEEF PATTIES

FIRST I GRILLED THE PATTIES ON THE STOVE WITH A FAT-FREE COOKING SPRAY


I PUT A LITTLE BIT OF PEPPER AND LIGHT SALT FOR SEASONING
...
ONCE THE BURGERS WERE COOKED TO MY LIKING, I CLEANED THE SKILLET OF ALL GREASE, DRIED IT, AND THEN PUT THE PATTIES BACK ON WITH THE CHEESE


ONCE THIS PART IS DONE THEN PUT THE FAT-FREE THOUSAND ISLAND ON A TOASTED WHOLE-WHEAT BUT. PUT THE BURGER WITH THE CHEESE ON THE BUN.

FEEL FREE TO ADD:
MUSTARD
LETTUCE
TOMATOES
ONIONS
GRILLED ONIONS
MUSHROOMS

GO GREEN!!! ... Asparagus

I always try and keep a green vegetable in my fridge at all times. They make for really good snacks as well as sides to a meal. Today I ate asparagus as a light snack in between lunch and dinner.

First what I did was I took 5 pieces of asparagus, washed them, cut the bottom off and cut them in half. I stuck them into boiling water for about 8 minutes, or until they are cooked to the texture of your liking

Afterwards I drained them out, stuck them into a small bowl, drizzled them with a teaspoon of olive oil and some fresh ground pepper. I cannot tell you how delicious this was! AND it was extremely simple! I know that a lot of people do not like the stringy texture, the smell and maybe even the effects it can have on your urine. I have found that drinking a lot of water helps to eliminate that, or make it less profound.

My friend Zach Wells told me about Blanching (yes, yes I am learning new things here too)

For those of you who do not know what it is (like me until now)

here you go:

Blanching is an easy technique that many chefs use to help keep vegetables crisp and tender. By boiling asparagus briefly, chilling them in ice water, and then reheating them slowly, blanching preserves texture, color and flavor.

This will eliminate that stringy texture that we sometime think is gross. This will also make it so that you can eat them a few hours later and they will not be mushy. :)

THANKS ZACH!!

***Green vegetables are very rich in Vitamin K, and should be a MANDATORY part of your diet!!!!

Benefits of Asparagus

Found on HealthMad.com

• High in Vitamin K and Folate
• Eat asparagus when you are pregnant, thinking about conceiving because it can help prevent birth defects i.e: spina bifida
• Great for your heart (HELLLOO)
• Helps with menstral cramps (YAY)
• great for your gastrointestincal tract and your colon
• Great food to help treat depression
• Increases the sucess rate of chemo therapy
• helps lower cholesterol
• helps fight off high blood pressure

These are only some of the fantastic effect of Asparagus. They are really easy to make and need to be added to your diet!! Really GO GREEN with this one.

OTHER RECIPE IDEAS:

fat- free cream cheese, wrapped w. turkey bacon

olive-oil, pepper, fat-free feta

(feel free to leave your ideas on how to cook healthy asparagus)

I SCREAM for Ice Cream!

I absolutely ADORE ice cream!! However, it is not something that I can eat out of the carton until it is all gone, like I would when I was younger. I found a really great substitute for that special evening when you would like to have a heavier dessert after a meal. The Dreyer's Slow Churned Rich & Creamy, and the Slow Churned Rich & Creamy NO SUGAR ADDED! They actually taste fantastic!! Soooo rich and creamy (just like the name)...

So what I did last night was:

1/2 banana sliced

1 scoop Coffee flavor Rich and Creamy ice cream (or any flavor you like with bananas)

2 pieces melted Dove Dark Chocolate (about 35 secs in microwave pour this on top)

(You can also make this as a milk shake...equally as delicious)

1/2 the fat and 1/3 fewer calories compared to Dreyer's regular ice cream flavors. This is a much better alternative for your sweet craving, the banana is great for you and so is the dark chocolate (in moderation). I hope that you try this ice cream it is really great!! soooo many good flavors too....

Dreyer's Slow Churned Rich & Creamy:

• 
  
  Butter Pecan


• 
  
  Carmel Delight


• 
  
  Chocolate


• 
  
  Chocolate Chip


• 
  
  Chocolate Fudge Chunk


• 
  
  Coffee *** (my fav)


• 
  
  Cookie Dough


• 
  
  Cookies 'n Cream


• 
  
  Double Fudge Brownie


• 
  
  French Silk


• 
  
  French Vanilla


• 
  
  Fudge Tracks


• 
  
  Mint Chocolate Chip


• 
  
  Mint Cookie Crunch


• 
  
  Neapolitin


• 
  
  Peanut Butter Cup


• 
  
  Rocky- Road


• 
  
  Strawberry


• 
  
  Strawberry Cheesecake (Jan-Apr)


• 
  
  Take the Cake


• 
  
  Vanilla


• 
  
  Vanilla Bean

NO SUGAR ADDED:

• 
  
  Butter Pecan


• 
  
  French Vanilla


• 
  
  Fudge Tracks


• 
  
  Mint Choc Chip


• 
  
  Neapolitin


• 
  
  Triple Chocolate


• 
  
  Vanilla


• 
  
  Vanilla Bean

Never Hesitate to Designate!!

One thing my mom ALWAYS instilled in me was to never, under any circumstance, drink and drive... always call her/someone or take a taxi she would tell me! I am very excited to be in this ad in the January 2010 issue of NiteGuide Magazine for 1-800-4MYTAXI . Hopefully somebody seeing this ad will be persuaded to put the keys away and just have a cab drive them home. I am also really excited about this publishing!!! :)

I am on the right in the main pic... and also in the small ones up top :)

EXCUSES EXCUSES EXCUSES!!!

One of my favorite things to say to people when I work out with them or when they say they want to work out but..... but what? "Leave your excuses at the door!" The faster you get to the gym or walk out of your house, the faster you can leave the excuses at the door. JUST DO IT! as NIKE says. It's plain and simple. We can EASILY sit on the couch for 45-60min and that is definitely quality exercise time.

I know that I am REALLY into working out and weight training at the gym... but not EVERYONE has to be super hard core... I am talking about walking the dog, walking with a friend, going rollerblading, riding a bike, riding a skateboard, race around with your kids, nieces, nephews, etc. The more active you are in your day to day life, the more energy you will acquire throughout the day. I did not make this up. IT IS A FACT!!!

The more you sit and hibernate, the more your body will get used to that stagnant energy (boooo!!) We want to embrace life to the fullest, and really show in our attitude that we are grateful for our breath and thankful to be alive.

Here are some common excuses people have for not working out... READ THESE SO WHEN YOU TRY AND USE THEM YOU WILL KNOW THEY ARE JUST EXCUSES!! :p

• I do not have time
• I cannot afford workout equipment or a gym membership
• I can't get to the gym
• I do not have any "workout" clothes
• Working out is boring
• Working out is hard/it hurts
• It takes too long to see results
• I am too old/out of shape/tired/unhealthy already
• I don't look good exercising
• I do not like exercising and seeing my body jiggle
• I already get enough exercise at work
• I want to relax
• I do not know how to get started
• I am already doing too much today
• It is too hot outside
• It is raining outside
• My exercise equipment is broken
• I do not like where I have to go to exercise
• I do not have an exercise partner
• I'm too depressed

A lot of these excuses seem pretty valid to the psych of some people. The idea of going to a gym or something of the sort is really frightening. I think that the reason why it is so frightening for people to "get started" it because it is most likely associated with failure. A lot of obese people say that they have tried "every single diet" so trying something knew is automatically associated with embarrassment and failure... I really challenge you to remove all these excuses from your life and realize the only person you are fighting against in the weight battle is yourself. IT IS FOR YOUR OWN GOOD TO LIVE A HEALTHY LIFESTYLE. And your family, friends, loved ones actually LOVE TO SEE when you are taking care of yourself and doing well. Happy people create happy environments!

Berry-licious!!

Trader Joes has really fantastic whole-grain waffles that make for an excellent breakfast!! I usually put two in the toaster and toast them pretty crispy, but of course toast to your liking. I put just a little bit of smart balance butter in between the two so that the butter will melt and actually create a lot more butter than you may think!

I also buy the frozen mixed berries from Trader Joes just because I like to buy a lot and I do not want them to go bad. If you buy them fresh you'll just have to use them within the next few days.
I put about 1/4cup or less of real maple syrup and about a 1/2 cup of berries into a bowl in the microwave for about 40 seconds. I use this to top my waffles and I PROMISE you they taste amazing and you will not even care that they are healthy!!

Feel free to also add some cut up bananas or kiwis or something else that you really like. Berries have a lottttttttttttttttttttttttttttttttttttttt...(etc etc) of antioxidants and the whole grain (key word: "whole") can really help reduce blood cholesterol if 3 servings are eaten per day.

TRY IT!! I really like breakfast for lunch or dinner too. So try it maybe as a Valentines Day dessert or just a lil something for your sweet tooth any time of the day!:)

REconfirmed- I HATE SODA!!!!

I normally stay away from soda... every once in a while I will indulge in a Diet Coke or a Diet Sprite, especially when I am eating healthy mexican food. Something about the carbonation with the spicy flavor really tastes good to me.
However, during the super bowl I ate a variety of greek food and decided that I wanted to have a pepsi as well. I mean it is THE Super Bowl. haha!

On the drive home, 45 minutes, I was completely dehydrated. I haven't been that thirsty in a longggg time and I could not figure out why I was feeling this way. I got home and downed 2 water bottles, ice cold out of my fridge.

That's when it dawned on me, I had been drinking Pepsi all day and completely forgot about drinking water. I just could not believe that such extreme thirst came from drinking regular soda just for one day. I normally have a bunch of water throughout the day, but the excitement of the game just didn't really leave much more room for thought.

How do people say that soda/carbonated beverages quench their thirst? That has to be one of the biggest lies I have ever heard. Ya it will quench your thirst for 5 minutes and then you're parched again.

I remember getting a physical for cheerleading (Go Merced High) when I was in high school and my physician told me to make sure that I did not drink more than 1/2 a can of soda per week...especially because I need a lot of energy to stay active in my sport. I know people that quadruple that weekly rate...maybe even more. I would not be surprised.

It is really horrible for your teeth (I love my pearly whites :-D) and your bones! Did you know that you can pour a whole can of coke down your toilet and it will eliminated scum and leave it nice and shining. I'd rather not experiment anymore with that in my body.

I don't think I will have a hard time passing up soda anymore. Especially after being so thirsty the entire way home. It really was a miserable feeling. I brought 2 water bottles with my to school today and plan on drinking more when I get home and while at work. There is no excuse for being dehydrated..... We really need to be conscience with our bodies and realize that our body CRAVES water.... no syrup, sugar and artificial sugar.

W-A-T-E-R

Sliced Chicken Breast sandwhich!! mmm

unfortunately I did not record myself making this meal! But I was drooling too much thinking about it and I forgot to grab my flipcam. ...

justtttttt kidding. :)

Ingredients:

2 slices-Whole Wheat Sourdough bread (Trader Joes/Ralphs.. I have bought at both and you can buy it sliced or in whole loafs)

Sliced Rotisserie Style Chicken Breast (Trader Joes)

1 slice- reduced fat provolone cheese

sun-dried tomato pesto

sliced mushrooms

Spread a tiny amount (goes a long way taste-wise) of sun dried tomato pesto on both sides of the whole wheat sourdough bread, lay 3 slices of chicken breast on one side, followed by the mushrooms (I like to saute' mine with a little bit of olive oil and pepper) and then the cheese on top. Put the other half of the bread on and then grill on the stove like a grilled cheese just to give the bread a bit of a crunch, and to melt the cheese a little as well!!

This was fantastic, and I had a side of apples and bananas with it as well!!

If you do not like the taste of pesto there are a lot of things that you can use instead:

Newmans Own Light Balsamic Vinegarette

Trader Joe's Fat Free Ranch

Mustard

Light Mayo

Get your sleep on!

There are a lot of things that we can eat, drink and do to our bodies to make us healthier and happier individuals. One of the most common and most OBVIOUS is none other than

sleep

it helps prevent cancer, weight gain, heart disease

it improves memory, (which I need) athletic performance

and can even help prevent the common cold or just fight it off quicker

Droopy, watery eyes are the least of your worries

There are 5 stages of sleep that it is important we go through every single night

The first 4 stages are great for a healthy metabolism, learning, and memory

The fifth one (Rapid Eye Movement aka R.E.M. aka dreaming stage) is important for regulating mood and emotion

As we women know, emotions can take a strong toll on our life..so why not take the necessary precautions

15% of us sleep less than 6 hours

This is pure torture to our bodies!

This year, really try to train yourself to sleep

Even if this means falling asleep a little earlier in the evenings, it can make a world of difference

Give your body the rest it craves and deserves

Yes... you can get too much sleep you lazy bones

more than 8 hours can disrupt your blood sugar which can also make type 2 diabetes an even higher risk
Researchers at University of California, San Diego say that if you sleep more than 9 hours a night it can lead to an increased risk of dying of any cause

So basically, to be healthy, we need to find that happy medium between too much and too little sleep

which would be between 7 1/2- 8 hours a night

Try it out for atleast a week and see how these extra Zzzz's can add an

extra pep in your step and in your body.

Healthy-MEX!

I am 100% in love with Mexican food and I have been my whole life. However it is really high in fat and I had to find a way to make it a lottt healthier for me so that I can eat it more often.

I use:
98% fat free lean ground beef
McCormick 30% less sodium taco seasoning


sliced portobella mushroom
red/green bellpepper
brown rice
organic black beans (trader-joes)
spicy pico de gallo (or just regular/mild)
avocado
lite shredded colby-jack (trader-joes)
whole wheat flour tortillas

These all make it completely healthy and 100% guilt free.
I use organic white corn chips from Trader Joes or sometimes I'll get the tortilla chips with the flax seeds, those are really awesome as well. Dip those in the pico de gallo as a mini appetizer.
It is really easy to substitute with chicken, or lean ground turkey for the burrito. Both are very tasty, I have experimented with both. My favorite, however, is the lean ground beef. It tastes the best to me with all of the vegetables.

Get creative...
you can use the exact same recipe with enchiladas or tacos. Opt for a green sauce with the enchiladas. mmm I am getting hungry just thinking about it.

EVEN A BURRITO BOWL WILL DO.
Layer the bowl with beans, rice,veggies, lettuce, salsa, etc etc. for a tasty and low-carb treat!!

Get the EXTRA boost from DFINE...

Hilda Castillo Landrum has been my friend, sister, mentor for many years. She is also the spokes model for a product that I am a huge fan of called DFINE8. She introduced me to this product about 2 years ago and it is something I really don't ever want to go without. I take it in the morning right when I wake up... either before eating breakfast or before going to the gym. It gives me plenty of extra energy, makes me happy, controls my appetite and really helps burn that extra fat. If this photograph is not motivating enough, I do not know what is.

Thank you for introducing me to DFINE Hilda ... MUAH!

It comes in a bunch of really great flavors
My favorites (in order): Grape, Lemon- Lime, Mango
Hilda says Tangerine is fantastic too so I am going to try that one next :)

For information on/ordering of DFINE and other supplements visit Hilda's webite
HildaCastillo.com

Her website is full of excellent information, photos, etc etc. Check it out!!

And get your hands on some DFINE!!!

What workout videos are good to use at home?

A lot of the time it can be really difficult for people to get out of the house and spend the necessary 60-90 minutes at the gym. I have tried a few workout videos that I really like ...

The one that I started first, because my mom had them, is The Firm. I really enjoyed The Firm workout videos because they really pushed me to the max. There is a lot of weight training with light weights and a lot of reps. I really enjoy this type of workout

Another one that I have also tried, that you have most likely heard of is Tae Bo!! That workout is very cardio intensive, and Billy Blanks Boot Camp comes with resistance bands for a really great workout. Both of these at home workout programs are available on their website. FirmDirect.com BillyBlanks.com OK SO THE NEXT THING IS.... I am in the process of getting my hands on the newest at home workout craze. This would be the P90X I have heard a lot of really good things about it, so I am looking forward to seeing what it can do for my in 60 days. I will definitely let you know how it goes and blog about it along the way. Because it is soooo freezing in the winter and I have school/ work until late in the evening I am going to try this at home workout and see how I like it. :)
We'll see what it's all about!

Beachbody.com/p90x

"SUCCESS IS NOT A SPECTATOR SPORT"

So , it is completely obvious that being "fit" is not doing a half @$$ workout every other day with the worst attitude possible and barely breaking a sweat. Being fit engages your mind, body and soul and it has to be approached as more of a lifestyle change... not the dreaded word "diet." Diets scare people because it has built up a negative connotation for failure in many peoples lives. Every bite of food that goes into your mouth contributes to what type of "results" you will get. Don't complain if you are not doing everything possible to be fit (sneaking chips, sweets, etc. ) There are certain foods that can definitely supercharge your ABS as well as all over muscle tone. I like to forget thinking "What am I going to eat today?" and instead replace that thought with "What am I going to put into my body today?!" The wording just makes you want to be kind and gentle to the ONE AND ONLY body you have!! =)

SO... Let's cut to the good stuff

10 BEST FOODS TO EAT FOR FLAT ABS

(combine with intense AB workout for ultimate results)

• almonds
• eggs
• soy
• apples
• berries
• leafy greens
• yogurt (fat-free)
• veggie soup
• salmon
• quinoa

10 HEALTHIEST FOODS ON THE PLANET

• lemon
• brocoli
• dark chocolate (YESSSSS)
• potatoes (red or sweet)
• salmon
• walnuts
• avacados
• garlic
• spinach
• beans (black: the darker the bean the more antioxidants)

7 STRESS BUSTING SNACKS

• 1 fresh banana
• baked tortilla chips w. salsa (pico de gallo ... mmmm)
• breakfast cereal bar
• black bean soup
• decaf non-fat latte
• baby carrots w. non-fat sour cream dip
• raisen bread w. fat-free cream cheese (or reduced fat peanut butter)

Celebrities....too good to be true?

Celebrities are people that we can sometimes treat like gods/goddesses. We sometimes just think they are perfect genetically and it is just impossible to ever have the incredibly amazing bodies that they have... The truth is, they work their F-ing @$$e$ off and that's why they look so amazing! They do not have any excuses for not working out or staying active!! Watch, Learn, DO!

Ballerina ABS!

In order to have really fantastic abs, you have to push yourself to the NEXT level! Your average crunch will not do the trick. I found this workout on fitnessmagazine.com and it is reallllllllly fantastic for your core and will help to define your abs even more! I cannot tell you how much of a difference it has made in my workout. I highly recommend it...

DO IT:

• Sit on the floor and extend your legs, pressing them firmly together
• Lean back 45 degrees from the hips
• Keep your abs engaged as you bring your arms over head like a ballerina
• Slowly twist your torso to the right, placing your right arm on the mat. Keep your left arm reaching overhead for a slow count of 3
• Repeat the movement, keeping your left arm on the floor, and keeping your butt and heels on the floor
• Contract your abs to support your spine as you return to the center, bringing both arms to overhead
• Continue alternating sides doing 2 sets of 6-10 reps on each side

Breakfast "Toast-ada"

Here is another breakfast idea that is really easy and really healthy. I hope that you can take the time to make this delicious meal!

As you can see I am obsesssssed with breakfast....but there is a method for my madness :p

Here are some benefits of breakfast according to WebMD (NOT DOUGHNUT BREAKFASTS--something with nutritional value duhh)

• 
  
  More nutritionally complete diet, higher in nutrients, vitamins and minerals


• 
  
  Improved concentration and performance in the classroom, or boardroom (aka hustle harder)


• 
  
  More strength and endurance to engage in physical activity


• 
  
  Lower Cholesterol levels

Love thy carb

Yes, carbs are fantastic for you and for your brain.

Your brain feeds of carbohydrates and they are an important part of your diet.

The key is to not eliminate carbs (Atkin's style) but to be smart when choosing which carbs you want to eat during a meal. There are a lot of easy, smart substitutes for the many common "bad" carbs that many usually eat. Let's stick to the "good" carbs.

"How do I switch from 'bad' carbs to 'good' carbs?" you ask

• Choose brown rice instead of white rice. It has plenty more fiber and is rich in vitamins.
• Opt for whole-grain breads, pastas and cereals. These fight heart disease, which is reason enough for me. Gotta save your ticker, it's the only one you have.
• Choose to eat whole pieces of fruit as opposed to fruit juice. There is so much more fiber!! (about 6x the amount in an orange compared to a 4oz glass of OJ)
• ***PREPLAN YOUR SNACKS (See Smart Snacks)... if you have high-protein, high-fiber snacks already planned out you are less likely to run to a carb. Your blood sugar will be level and you will not, all of the sudden, become starving.

Woodchop...

This workout is a whole body kicker!

It is called the "Woodchop" because of the woodchopping motion your body makes during the exercise

There are few modifications I like to do

This one is done with a medicine ball

It can also be done with the resistant band machine found at many fitness clubs...

For a little bit different workout, the woodchop can also be done while seated on a stability/yoga ball...

Motivational Song: "Chop Me Up" by Justin Timberlake

"Your Body Is A Wonderland"

Ahhh! Looks like John Mayer has the bug too!!

Lately I have been obsessed with running stairs.

It is the best, most refreshing workout that a woman can do.

It works your butt and legs like NO OTHER!!

There are machines at the gym that can simulate stairs (which are excellent),
but something about being outside (especially when the weather is nice) gives me a burst of energy and I feel like I can keep going for a lot longer.

You can skip steps, run up the steps, walk slowly, and walk slowly while skipping steps
Get creative with your pattern and try to switch it up
Just when you feel like you're done... do just oneeeee more!! ;)

Smart Snacks!

I am completely, utterly, 100% in love with snacks.

I am always on the go, and there are times when snacks are my mood, appetite and life saver.

But, I also realize that it is important to eat snacks that are not loaded with calories, sugar, etc etc.

I have compiled a list of my favorite snacks:

• Celery w. reduced fat peanut butter (& raisins on top if desired)
• Cottage cheese w. blueberries
• MGC w. Hummus
• Beef Jerkey
• Almonds
• Peanut Butter Pretzels
• Luna Bar (Nuts Over Chocolate; Peanut Butter Cookie)
• Edemame
• 99% fat free mini bean & rice burrito (Trader Joes)
• Banana w. reduced fat peanut butter
• Hard boiled egg (I add Tapatio or Tabasco for flavor) NO SALT
• reduced-fat Cheese-Its (Original; White Cheddar)
• Sliced tomatoes w. reduced fat Swiss cheese w. light oil/vinegar
• Papaya/Mango Salsa w. whole grain tortilla rounds (Trader Joes)
• Sliced bell-peppers w. hummus
• non-fat yogurt w. fruit
• Apple w. peanut butter
• Tuna (chunk white in water) w. dijon mustard on Multigrain Crackers

I hope that this gives you a few more ideas of things to snack on during the day that are healthy and can give you energy before your next meal. Try to switch it up every day because it is really important to have these "pick me up" snacks.

Feel free to substitute fruit to your liking.

I always, always, always keep snacks in my car/purse because you never know if you'll be able to curb that craving when hunger strikes. And the last thing you want to do is go through a drive-thru because you forgot to bring snacks. BE SMART AND PREPARED IN 2010!

WIDE AWAKE!!

Balancing all of lifes activities can be one of the most difficult things to do, especially for a young college student like myself.

CAFFEINE is something that I crave on the daily...

and there can be times when I literally need it in order to fulfill the days errands.

There are a lot of UNHEALTHY ways to get this caffeine: soda, rockstar, sugary starbucks drinks.

SOOOOOOO many calories can come from these drinks

and the energy does not last!!

FORTUNATELY... I have found something that is COMPLETELY healthy

and it gives me a caffeine fix unlike any other.

My Drink of Choice: Grande Americano w. an EXTRA shot of espresso

There is only 15 calories in this.

And since I'm crazy and drink my coffee black.. it is plain and simple.

If you prefer to add something to it and keep the calories low-

opt for Non-fat milk as opposed to whole or half and half-

throw in an artificial sweetener and you are good to go!

***Thankfully for Christmas I received a plethera of Starbucks Gift Cards

which contribute to my addiction!***