New Year. New You. New Start? The Choice is Yours.

Upon reading posts on Facebook, browsing pins on Pintrests, and seeing pictures on Instagram, I find that that "new years" often makes people cynical. There are those that mock the "new year, new me" mentality, and then there are people who are desperate for it. I see both sides. 

What I believe most about a "new year" is that nothing in your life will change or be different unless you are willing to work for it. Circumstances do not change unless you do.

Here we are six days into 2015. I feel tried. I am worn out from the holidays. Work has been as crazy and hectic as ever; and I find myself stating that constantly. I believe I need to come to the conclusion that is not going to change. Parallel to work, there was copious amounts of travel, lack of sleep, lots of food, and RLS flare-up's. 

I think a lot of us feel worn out from the holidays and sad that they are over. Therefore, a "new year" mentality is just the bit of hope to get one back on track and provide a goal to work and hope for. Right now, I need that. 

But then I remember that everyday is a new start if you give it that power. No matter how many times you have slipped on your diet, said "no" to a workout, bought that purse when you needed to save the money... everyday is another chance to get it right. Everyday is another chance to try again. Do not focus on that bad choices of yesterday, focus on how you can make positive choices today... right now.

That is what I am going to do. I have let loose, enjoyed myself thoroughly, and now I need to get back to work. Life is all about "finding the balance", and I am glad I enjoyed myself and veered off of my normal tightly structured schedule, as it enabled me to breathe and try new things, which also resulted in me missing my structure! For a while I was bored of it... now I crave it. 

This is a new year, and it is bringing an abundance of changes for me-- a big part is sharing my life with someone else now. Which in itself is a fun, new journey, though stressful at times. 

Take control and be kind to yourself. A lot of people are in that "after holiday" slump. Ease into a new routine that implement the changes you want to make in your life. Diving in too hard into those changes can result in drowning yourself -- crashing and burning. Changing a little at a time creates consistency and consistency is what forms habits. That is what your new changes need to become -- a habit, something you always find yourself doing. That is how I lost weight. That is how I fell in love with exercising. That is how I changed the way I look at myself. Those positive changes that resulted into new habits are what make it easier for me to reset my mind and fall back into a healthy structure. 

So, here we go. From my oily, greasy hair that is carelessly thrown into a bun with my coffee stained pants, I say Happy 2015 and let's make it the best yet. 

My Story of (and how you can avoid) Exercise Addiction

Finding and living with a balance in regards to weight loss, no matter how much or little, is what my blog and mission is all about. Since I have battled such extensive self-esteem and weight issues all of my life, I have been at the end of both extremes: exercising way too much or not much at all. 

When I first started exercising at 13 years old, my step-mom told me that if I stuck with it, I would hate not exercising -- that it would feel odd and not right to miss days. Initially, I thought she was crazy and there way no way that could happen.

However, it absolutely did. Two weeks into regular exercise, I was in love and a brand new hobby that I enjoyed immensely was developed. Being that young though, I did not understand the importance of resting my body and switching up workouts. I battled this problem until I was about 22 years old. 

If I missed a scheduled workout, my world crumbled. If I was sick and I had a workout planned, I would still go. If I was invited to a party, event, festival, etc. and it interfered with the gym and working out, I would never go. If I planned a rest day because I was very store and/or tired, a few hours into the afternoon and evening, I would be driving myself crazy, then end up going to the gym. I had to exercise; if I didn't, all of my hard work would come undone by missing that single workout. 

That is unbelievably dramatic and most of all false, but that was how my mind worked. I was an extremist, and I am still fighting that to this day. I was either all in at 120% or at negative 120%. If I missed that planned workout for some reason, I would cry and refuse to go out or be seen because of how disgusting I felt. At times, I would cancel plans to go with my friends because I had missed my workout and felt I did not deserve to go out. I felt by missing that workout, I had put on 20 pounds. 

When I put on the significant amount of weight at end of 2012 and throughout most of 2013, I knew when I lost weight for the second time, I had to dig exceptionally deep inside of myself and tackle all of my food, exercise, and self-esteem issues that I had been suppressing for so long; not resolving. 

If you feel yourself  or you know someone feeling this way about exercise and working out, this post is for you. 

The first thing I had to realize is that I did not put all of my weight on overnight and I was definitely not going to lose it that soon. It is much easier to gain weight than lose weight; which is why so much of the United States is obese. Fat loss is achieved by being consistent. You are still consistent if a workout is missed. Learning your body is the best thing you can do for yourself. You may have your workouts scheduled for the entire week, then after a couple of them, you are more sore than you thought. When it is a hurting kind of sore, you absolutely need to rest your body so the muscles can repair. Another extremely important thing to teach yourself is the difference between "tired" and "fatigued". The days where you feel "ugh, I so don't feel like working out, I'm tired", you absolutely should still exercise. However, if you are chronically tired, feeling overly sluggish throughout the day, and having a hard time staying focused or motivated, that is usually your body begging for rest to recover. 

Below could be signs of over-exercise: 

• excessive weight loss -- this is usually muscle, not fat
• undernourishment
• menstruation problems in women
• fatigue
• isolation and weakened social relationships
• irritability
• frequent injuries

There are consequences to over exercising. The body can enter a catabolic state, in which muscle (NOT fat) tissues are broken down to fuel immediate needs. In short: muscle is burned and the fat is stored. Additionally, one can develop microscopic tears in muscle fibers,; which if unable to repair because of extreme exercise is still being continued, could lead to permanent injuries. Immune systems are actually weakened from over-exercise, which is why when I would still workout when I was sick, I would take significantly longer to heal. Other issues are bone problems, especially in women, and insomnia. 

Weight loss is hard. It is simple, but very hard. It requires dedication and consistency, but it is also absolutely imperative that someone have a balance while trying. You can drive yourself crazy if you don't. You can miss out so much in life if you don't. Being fit and healthy should be lifestyle; not your entire life. As I always like to say and remember, and what helps me often times is that yes I may mess up - especially lately, but every second I am alive, it's a chance for me to get it right. If I had a cupcake yesterday after having my cheat meal the day before, there is nothing I can do it about now. It's done. But I can make a healthy choice today. I can push harder on my training. I can ensure I eat enough to fight cravings.

This journey is all about learning to believe in yourself and know that if you just keep going and trying, the results you want will happen. 

I am now 11 months into my weight loss journey. I wanted to be at a 90 pound loss at this time, however, I am at 65 pounds. I am disappointed, I will not lie and say that I am not, but I know the journey can still be continued. I am alive today, I am healthy today, and that means I can keep going and pushing myself and my 100 pound weight loss goal will absolutely be achieved. 

These posts may also help and are closely related to this issue:

• What happens when your weight loss journey gets too hard?
• Battling My Food Addiction and Emotional Eating
• How to Break Through a Weight Loss Plateau

Diva on a Budget: Health, Fitness, and Beauty Talk!

I have some things health, fitness, and beauty related that I want to share with you guys. I always love to share new health and beauty things I am trying and getting into, and I love to hear what other beauty and health junkies are using and intrigued by as well.

We live in a world where women are photoshopped, airbrushed, and filtered on a regular basis. Sometimes I can't blame anyone for doing that because of how ridiculed we can be if we don't. It is a doubled edged sword that can be debated without end. For me; I am not in the game of doing that because it goes against everything I stand and work hard for, thus I elect to refrain from such drastic measures. 

However, I think I have found something just as good: translucent powder by "It Cosmetics". The powder has light reflecting particles so when you are in the sunlight sunlight and other light, it makes your skin look even better.

I absolutely love this product and I am so happy I went on a whim and purchased it. It makes my skin look almost flawless, especially when you add a dash on bronzer on your cheeks. 

I went to GNC over the weekend because I had an awesome coupon-- just being a Diva on a Budget, of course. I picked up my vitamins on clearance, my 5HTP, and I think I am going to try the "apple cider vinegar" fad that has been going on.

My friend Gabe convinced me that there is all kinds of benefits from drinking it everyday; but I am struggling! This stuff is so nasty. You are supposed to do 1-2 tablespoons with 8 oz. of water first thing in the morning and then again 1-2 times during the day. It is gross to me though, even with water. I would like to just take it as a shot and be done with it, but I have read not to do that.

Who is on the Apple Cider Vinegar band wagon and do you feel like it has helped and improved your health?

I am ecstatic to be doing a promotional post and working with NatureBox. I know a lot of of you guys have heard of them. I have been trying their products and quickly fallen in love with everything. It is wonderful to me to be able to eat such delicious and satisfying snacks without all of the fat and calories. I will write more about this later, but I wanted to share my favorite right now.

If you love Girl Scout cookies, you will love the lemon tea biscuits. They are out of this world!

If you want to view all of the deliciousness NatureBox offers; click here. 

If you want a FREE trial; click here.

To continue my Diva on a Budget fabulousness this weekend, I had a 20% my total order coupon from Ulta plus lots of points to use. Those coupons only happen once or twice a year so I had to take advantage. My face has been breaking out bad a lot around my mouth and chin lately so I bought a new acne wash face. For a few days now, I have used it twice a day. It has helped without a lot with out drying my skin out.

I am so also trying out Paul Mitchell products for more voluminous hair. In my opinion, the bigger  the hair the better. In the above picture of me, I used both the hair spray and daily boost. I like them! I am almost as pleased with the daily boost as I am with Big Sexy Hair. I actually like Paul Mitchell's hairspray much better.

Lastly, I tried a new "Skinny girl" cocktail over the weekend. This brand is cheaper than "Skinny Girl", has few less calories, and tastes just as good. When you're in the mood for a cosmo (my personal favorite) this is a great go to!

Weight Loss Fads I Do Not Follow

One thing I have learned about people while on my weight loss journey, as a Personal Trainer, and as a blogger who not only writes, but loves to read other blogs is: a lot of people are looking for a "quick fix" when it comes to losing weight. They go crazy over a new product that has become available as it promises to deliver a miracle, they can do something for only 5 days and drop 10 pounds, etc. When I was younger, I fell victim to a few of these, but I quickly learned that nearly everything is a gimmick.

If you want to lose a significant amount of weight and live a happy, healthy life, you need to fall in love with clean eating and regular exercise. Executing those two things are what guarantees a life of being fit. I will add this disclaimer that every persons body is different; what works for one person, may not work for someone else. You may love doing some of the "fads" that I don't; that is fine too! My writings, research, and opinions are not the only way to do things. "Different strokes for different folks".

1) Juicing

I like this idea if you do this naturally to get in more fruits and/or vegetables. If you have a juicer at home and you put fresh produce in there, make your own, and have it WITH a meal, I think juicing is fine. I would not use it in place of eating vegetables and fruits though. Juicing as weight loss, meal replacements, and/or to "cleanse" you, I do not believe is a good idea. Juicing all of your fruits and vegetables takes away a lot of nutrients; the skin is where an abundance of those are found. Furthermore, a diet of only "juicing" slows down your metabolism. Your body needs proper fuel to burn fat and provide energy. Juicing lacks significant amounts of protein, fat, carbohydrates, and fiber. Juicing alone cannot provide all of those nutrients. When a person starts significantly depriving themselves of those, the body shuts down to prevent itself from going into "starvation mode". The body begins burning muscle and storing fat. Then once your juice cleanse is over and you are back to eating regular, solid food, your body has a slower time digesting it and using it as expendable energy. Juicing is expensive from what I have found and can add a ton of unnecessary sugar. Your body has a colon and kidney's that "cleanse" your body, you do not need a "juice" to do that for you. Eat proper foods and exercise - that cleanses. 

2) No Carbs

I hate how carbohydrates have such a bad reputation. When I first started my weight loss journey, I told you guys how I researched and had notebooks full on information that I was finding. I not only wanted to lose weight, I wanted to learn and understand my body. I saw a lot of "low carb" diets and how it was the best way to lose weight. I thought I would try it and I did. I was miserable. How bad my mood was, was just the tip of the iceberg, plus I exercise far too much to deprive my body of essential carbohydrates. Carbohydrates are broken down into three different types: sugar, fiber, and starch. Simple carbohydrates are the delicious yet unhealthy types of carbohydrates to consume - a big base of those are sugar and starch. Complex carbohydrates such as fiber are essential for well-being, digestion, and energy. Carbohydrates provide a thermogenic effect that will increase calorie burning. The carbohydrates standard role is to be our MAIN source of energy and/or "fuel". Carbohydrates are also kind of like the "partner" for protein. This is called "protein sparing". The protein sparing effect conserves protein for muscle tissue, and expends carbohydrates for energy. Carbohydrates protect the protein you consume from being converted to glucose (sugar) to serve as an energy source when glycogen and plasma glucose levels decrease. Depriving your body of essential carbohydrates over a long period of time causes major stress on one's liver. The liver has to manufacture glucose from fats and proteins. Ammonia is produced as proteins are converted into glucose, which can be toxic to the immune system and cell function. Carbohydrates are especially essential to anyone who exercises heavily, athletes, etc. If you are not as active, high(er) carbohydrate intake is not necessary, but you still need to consume them. Consumption just needs to be the right items. See below for a list of complex carbohydrates.  

3) Fully relying on squats

I have always had big legs and a big butt; even when I was a child. Part of it is definitely genetics and part of it was growing up taking gymnastics and dancing. I hated my big legs and butt growing up, but now I am different, thankfully! I love my big booty and it is my favorite part on me physically. I love working my legs and glutes to the core. I always plan my leg workouts the day before my rest day from the gym. Most days I can't walk after my leg workouts! However, squats are not the be all, end all. I did not start regularly squatting until May of 2013. My butt was built on high incline walks (seriously high inclines are the best), heavy leg press, hip thrusts (definitely do these, they are more glute focused than squats), walking lunges, leg extension, leg curls, and and plyometric workouts. Squatting is an awesome exercise and I love to do it (specifically back squats), but it will not make you nor will it break you. That is kind of like buying a sports car, but it only coming with an engine. The engine is very important, but you need other parts of the car to make it run. Same with glutes and legs.

   

4) Cardio only - no weight training

This makes me give the "side eye" more than anything. "Lifting makes you big and bulky! I only want to do cardio!". People want to "tone up", what do you think toning up is? It is muscle!



First off my arms are hands down the worst part of my body. Guys I hate my arms - I want to love every part of me, but my arms? No way. They are slowly... so slowly... getting smaller, but I think they make me look so much bigger than what I am. They did not start improving until I started adding muscle. Lifting heavier and 3 times a week is what is helping shape my arms and make them smaller. Clean eating is the root of course, but when I really dedicated myself to lifting weights, that is when I started to see a difference. Woman do not naturally have nearly the testosterone that men do. Therefore, we will not get "huge" by lifting weights like they can. Sure if you artificially inject testosterone into your body, women can get huge, but not by clean eating and weight lifting. Adding muscle mass to your body burns more calories when you are at rest. Cardio is great, you burn fat and calories while you are engaging in your activity, but once you stop, it's over. However that is not the case with weight lifting. Your body continues to burn calories even after you finish. Muscle is metabolically active tissue. Growing older leads to your bones decreasing in density and becoming more brittle - especially in women. By doing regular strength training, research has proven that you can both increase your bone density and work to prevent osteoporosis. Weight training enhances performance in cardiovascular activity. How awesome is that? Add muscle to your body by weight lifting, which burns calories at rest, and assists in burning extra calories while you do your cardio workouts. You are stronger therefore can go harder and longer which melts fat away from your body. No matter how old I get or what type of fitness activities I get into, I will always be in the gym lifting my weights!

[Update] I received a few personal emails and comments from women who want to lift weights but are aren't sure how to start, what to do, they're intimidated, scared, etc. I will write a post about how I started weight lifting with tips, ideas, and advice for you guys! I will have that up within the next 2 weeks. 

When you want to lose weight, but have no idea where to start

I get asked the question a lot, what did you do to lose weight? That question is usually followed by the comment; "I want to lose weight, but I have no idea what to do or how to get started". Losing weight is so simple, unbelievably simple. However, even though it is simple, it is not easy. To lose weight all you need to do is eat clean, exercise, and stay motivated. It sounds simple, right? Repeat those steps everyday and you will be able to lose weight.

I sincerely believe the biggest obstacle people struggle with is staying motivated. Unfortunately motivation is not something you can buy. There is no magic motivation pill you can pop once a day, nor a surgical procedure you can go under for and be done with it. Motivation comes deep within yourself and it is something that you have to push yourself with everyday on your journey.

When I decided that I had to lose weight, It was a Tuesday afternoon in September of 2008. I was 19 years old. I was at the doctor's office and a nurse had just weighed me and took my blood pressure as they always do when a patient comes from an appointment. I felt numb. I was 19 years old and weighed 276 pounds. I had gained 116 pounds in two years. Throughout high school, especially my senior year, I stayed very muscular and fit. However, I graduated early, and from January 2007 to September 2008, life to me meant nothing but partying, binging, fast food, and skipping the gym. I was at the doctor that September day to talk to my MD about depression. I had been battling it off and on. I would shower with the lights off because I could not stand to see myself naked. I would cry in the dressing rooms of any stores I was in because clothes never fit me correctly. I started to never see my friends because I hated going out with them. I was the fattest and ugliest of the group, so why even bother to go out? I just wanted to stay home and feel sorry for myself. And I wanted food to comfort me. 

When my doctor came in the room to talk to me, I told her what I was going through. We talked for about half an hour and she thought I should see a Psychologist. She was just a small town medical Doctor and she concluded that my problems were better fit for a Psychologist to evaluate. When I left, I sat in my car and replayed the conversation that just ensued and I thought really hard about what I told her. My problems sounded different when I said them aloud. For the first time, I told someone why I was feeling depressed. It was then sitting in my car, that I decided I had to lose weight. I had to change my life. I was 19 years old and I should be in the best shape of my life - having the best time of my life. My depression was not due to a neurological chemical imbalance to where I would need medication, it was because I loathed myself so much.

When I arrived home from the doctor, I started my research. That is how I initially got started. I did a lot of research to make myself learn. I could not afford a fancy weight loss program or a trainer to do all of the work for me and I just follow their lead. I knew that I wanted to learn so my change could be permanent. I went online and looked up YouTube videos for exercise and healthy eating, I would look up clean eating recipes, the benefits of lean proteins, vegetables, fiber, and carbohydrates - and examples of each of those food groups. I learned the difference between a simple and complex carbohydrate as well as monounsatured and trans fats. I would read and print pictures and instructions on different weight lifting exercises and the various types of cardio such as endurance and high intensity interval training. I worked for what I wanted. If I wanted to lose weight, I needed to learn how to do it correctly. I ordered books and magazines on nutrition and fitness. There are also a plethora of weight loss blogs and websites online filled with writers who are willing to help people, such as myself! If you want to lose weight but have no idea where to start, feed your brain with information. 

After I had an idea on what to eat, I consciously made myself make better choices. That evening after I read on nutrition and fitness, I made a clean dinner. My dinner consisted of a lean protein, vegetables, and a complex carbohydrate. I made progress. I was learning, and my first step to a clean meal was successful. Next, I sat down to write out and schedule my days so I could always ensure I have a designated time to exercise. Then I woke up the next morning and had a clean breakfast. Later that day, I said no to soda. After that I avoided picking up fast food on the way home from class. These tiny, insignificant choices that one makes throughout their day completely add up when you are on a weight loss journey. Good choices are constantly made, time goes by, and the next thing you know, it has been a week and you lost 8 pounds. 

If you want to lose weight, you can start right now. If you are drinking a sugary soda, toss it. Grab a glass of water. Are you going out for dinner? Order water to drink and order lean protein such as turkey, chicken, or fish and ask the cooks to prepare it with as little butter and salt as possible. Take an hour from your day to dedicate to exercise. Instead of watching TV, playing Candy Crush, or checking out Facebook, devote that time to a good work out. If you want something in life, it is up to you to make it happen. Excuses will not get you anywhere, and finally on that day in 2008, I was ready to give the excuses up. 

As your weight loss journey progresses, eating clean and exercising will become a habit. It truly becomes second nature. It has been scientifically shown it takes 21 days to create a habit. And it is true. When you first start clean eating and exercise, it is really hard. I can't take the hard away from it. Nor can anyone else. It is just something you have to push through if you really want it. 

Here is when the best part starts to come alive The incredible feelings. The feeling when you are able to be satisfied from food - not miserably full. The feeling of energy that comes from your clean meals. I feel like I am ready to take on the world after I eat healthy. I do not have that "food coma" feeling where I am miserable and want to fall asleep. Aside from proper food choices, you have the accomplishments with working out; be it in the gym, at home, or elsewhere. I pushed through a hard workout and my body is tingling of success (that is one of my personal favorites). Your endorphin's are going crazy. I started off not being able to run a mile, now I can run 5 without stopping. I previously could only do 3 sets of 10 repetitions, 12 pound dumbbell curls, but now I can do 3 sets of 15 - with proper form. I can go harder. I can go faster. I can go longer. I look in the mirror and see myself shrinking. The pants that were too tight a month ago, are now falling off of my waist. I can see my body getting toned. I can flex my arm and see definition starting to appear.  Your hard work comes to a surface. You finally understand and you finally appreciate the hard work you have put in. These are your rewards. And they keep you going. I want to be better than I was yesterday and I can't wait to be better than that tomorrow. 

One of the bonuses about losing weight that no one really talks about is how your accomplishments effect the rest of your life. I find that I want to be a better person at my job. I want to be a better friend. I want to set harder goals. I feel so much better about myself and I have learned to love myself more than I thought possible. I proved that I can work hard and stay dedicated to improve my body and health, and I also happen to strength my mind. My confidence. My self worth. Anyone can lose weight and you get started right now. Start by making healthier choices whenever you can. Do not overwhelm yourself, just take it one step at a time. You will not lose all of the weight you want in a day, week, month, or probably even 2 months. It takes time. It takes dedication, consistency, motivation from within, and if you want to start, take initiative and do it right now. Learn anything you can about proper nutrition and exercise, talk to your friends, talk to a trainer, buy books, obtain free material online - there are millions of sources. Once you gain some knowledge, execute it by making one healthy choice at a time. 

I'm there with you! On November 25th 2013, I had to almost start over. I am building myself up again from a hard year with a lot of obstacles. And I am doing it, one bite and one calorie at a time.

 

My Top 5 Weight Loss Must Haves!

On my weekly weekend recap, I happily reported that I lost 5 pounds this past week.

However, I lied. 

When I went to my doctors appointment this afternoon, I was actually informed I lost 8.2 pounds.

Um... AWESOME!

I can not wait to write all about my plan and what I am doing, but I need about seven more weeks before I can, so bare with me. I am doing some trial and error and experimenting. 

Last week, I had a complete blood panel done. Basically a physical. I have been honest about my weight struggle this year. I do not really want to go in a lot of detail on this entry, but basically January through April my body was put through hell. Pair the physical pain with mental and emotional, and it resulted in me "letting myself" go for a while.

You see, I have lost over 100 pounds. My journey first started in September of 2008 when I was 19 years old. Here is the thing though: the journey never ends. Just because you lose a significant amount of weight, does not mean the journey is finished. It is a complete lifestyle change. I did a great job of keeping it off until earlier this year. 

Since obtaining my new job at the end of October and making some big changes in my life, I have been a lot happier. Actually not just "a lot happier", but unbelievably happy. I almost feel like a brand new person. I tell some people I have been "reborn". Thus, I have picked myself up, dusted myself off, and now I am back at kicking ass and finishing getting the weight off that I have gained this year - all 34 pounds of it. I am down 8 right now - that is a start.

Gaining a significant amount of weight this year made me really worry about my health. My heart, blood pressure, cholesterol, thyroid, and most of all, possibly obtaining diabetes. Well, I am elated to say that when I went to my follow-up appointment today everything was perfect. I am in tip-top health. I definitely did not expect that. I thought maybe I have screwed my thyroid up from gaining weight, that I was in danger to develop diabetes, and that my blood pressure would be through the roof. To be honest, I was just scared that I had completely thrown my health away. That is how low I have felt this year.

Since health and fitness are the two of the biggest parts of my life, I thought I would share my current top 5 must haves to help aid in my journey! I would also leave to hear what you guys use as well. What has helped you? Please feel free to leave your tips in the comments below. We all need support and advice!

1.) Coconut Oil

As crazy as this sounds. I eat one tablespoon of this a day. I literally put a tablespoon in the jar, scoop it out, and force myself to eat it. It really does not have must of a taste. I think most of the struggle is mental. Initially my mind wants to think it's butter so I almost gag eating it, but then when I taste it, I am fine. Of course you can also cook with it! Use it as a non-stick spray. The benefits of coconut oil will literally astound you! I buy mine at Earthfare and I also know it can be found at Trader Joe's and Whole Foods. Click here to read all about the amazing benefits!

2) Quest Protein Bars

These bars save me from hunger and when I am go-go-go, which is 95% of the time. You truly have to be careful about the protein bars that you eat. Most of them are NOT better than candy bars, literally 90% of protein bars out there have more sugar than candy bars! They also can be loaded with additives. Quest Bars have 21g of protein which is perfect as a meal replacement. I eat 6 "small" meals a day and a Quest Bar paired with an apple is ALWAYS my meal #2. Furthermore Quest Bars have 21g of carbohydrates and 17 of those is dietary fiber. That is fantastic! 80% of people do not get enough fiber in their diets so this is a great source. To show you how even more amazing Quest Bars are, most of them have just 1g of sugar. Not to mention the taste. They are absolutely delicious. And I say that as a picky eater. My top two favorites are chocolate chip cookie dough and white chocolate raspberry. I buy them at GNC mostly. You can buy them by the box or as singles! GNC always has a special on them as well -- buy 3 get 1 FREE! They can also be ordered online on Quest Bar's website. 

3) Vitamin B12 Injections

This may sound a little odd, but it isn't. Instead of taking a vitamin B12 pill, I opt to get an injection. Naturally, a persons body does not absorb a "pill" as well as it does an injection directly into the blood stream. Vitamin B12 Injections have changed my life. However, they do not cause weight loss. What B12 does is improve your overall well being. I am NEVER fatigued at work anymore. I am able to handle stress and pressure easily, my mood is constantly stable and positive, and I simply feel so much better. I work out in the evenings and sometimes I am exhausted by the time 5 o'clock rolls around. I work in a corporate office environment, but I am the Office Manager. That means I NEVER sit down. I run around all day, so some days the last thing I want to do  is go to the gym when I get off of work. Oh, and you can forget me getting up early to go workout. I hate morning workout's. B12 has helped me so much with that. I have a lot more energy and best of all that energy is not coming from sugar or caffeine. I get my injections at a place called "Medi Weight Loss". They are $10 a week there. Medi is national franchise with locations throughout the United States. I have heard a lot of people tell me they are also available at primary care doctors offices as well as other weight loss clinics. If you do not have a "Medi Weight Loss" clinic around you, I would search and call around for any wellness practices in your area. Another benefit; a lot of insurance companies cover the injections! Thankfully since my company has a "wellness" program, I get reimbursed for them. Check with your employer as well, it can't hurt!

4) My Health Journal and "Life" Planner

Aside from a strong mind, organization is one of the top 3 most important aspects of losing weight. I use my planner to record expenses, write grocery lists and meal ideas, appointments, goals, and more. I use it to list all of my thoughts. My planner was designed for it too! I bought it at Target for $20 and best of all, the dates are not printed in there, you write them. So if you buy it today, it starts today. Every health professional and doctor I have ever spoken with has told me how imperative recording your nutrition and workouts are and that if more people did and stuck with it, they would see such a difference. I use my journal to list out my daily nutrition and exercise. My journal is nothing but a simple pink notebook that I also bought at Target for around $1. One may think it is time consuming, but it really isn't. It takes me maybe 10-15 minutes a day. And lets face it, if you really want something, you will make time for it. Recording what I eat keeps me in check. It ensures I do not under or overeat, that I am consuming the adequate amount of proteins, fiber, etc. A lot of times, if you take the time to write your diet out, you would be surprised at how quickly calories can add up! By keeping myself prepared and organized, I stay on track and motivated. I have noticed that I always do better losing weight when I keep up with it in my journal. 

5) BCAA's.

BCAA's are "branched-chain amino acid's". YES! They are essential! These are amazing and must haves for ANYONE who engages in any type of exercise and/or physical activity. They do not cause you to gain weight  nor are they dangerous, they are solely for muscle recovery and they absolutely make a difference. They also help fatigue. I take two capsules after every training session and two in the morning when I first wake up. If I wake up tired, sore, and stiff in the morning, as soon as I take two of them, they make me feel like a new person. Branched-chain amino acids stimulate the building of protein in muscle and reduce muscle breakdown. Another interesting benefit of them is that they prevent faulty message transmission in the brain cells of people with advanced liver disease. I buy mine at GNC and order through Bodybuilding.com. 

The Very Merry Gobble til ya Wobble Weekend!

...Well actually, I did not gobble a lot, because I lost 5 pounds this week! I did not mean to lose that much, but I will so take it. 

Thanksgiving weekend for me started at 3PM on Wednesday. My President randomly walked up to me at one o'clock and told me I could leave early. Man, I will take it! You do not have tell me twice. Since I was able to leave early, I was even more excited to go kick some booty at the gym.

I had my game face on!

After, I picked up my favorite salad from Panera; the black and bleu.

aka "Heaven in a to-go box!"

Then a little shopping ensued. 

I love Ulta. They reward loyalty like no other. I bought those curlers and the foundation primer (shown on the left) and the total was over $50, however, with a coupon and my reward points, I saved $20 bucks! Then, all of the stuff you see pictured in front of those two items were free! I was stoked. I love being frugal.

The rest of the evening was spent packing for the weekend and my move that happens in 6 days!

Thursday morning, I woke up early, and hit the gym for 50 minutes of preventative damage control cardio, ha! It was a great workout. Afterwards it was time to get ready for the 3 hour drive back to my hometown.

Marty was not happy about me leaving. I wish cats loved to travel and were easy like dogs. It would make me going out of town so much easier. Sigh.

I was all decked out in my pink and black jumpsuit - pink for days!

I packed my survival kit and hit the road.

Electrolytes. protein bar, and protein shake are my must have roadies.

I arrived in my hometown around 5PM and stayed with my dad and step-mom. I spent time with my sister, her boyfriend, our neighbors, and we had a great time. My sister and step-mom are very big health nuts so we kept it easy food wise - turkey and roasted vegetables, but we did a delicious sweet potato pie. Since my dad has terminal cancer, I put away my phone and focused on spending time with him. I do not see him a lot, so when I do, I want to be as attentive as I can. 

Friday, I left my dads early then picked up my sister-in-law and nephew so we could all go to my mom's for my second round of Thanksgiving. When we arrived at my mom's, she watched my nephew so Amber and I could go see "Catching Fire". Wow that movie was SO damn good. However, I think my favorite part about the movie is all of the incredible fashion! I wanted every dress Katniss was in.

The movie was a lot longer than we thought so when got back to my mom's, it was time to have dinner. Oh my, it was so good. We had so much food!

The pool table makes he best Thanksgiving table, ha!

Me and Amber; my sister-in-law.

Mama and Amber!

My nephew using my suitcase as his own personal slide.

We had the best time! Also there was my step dad and his parents, my 2 step brothers Nick and Zack, and my brother Christian.

Saturday morning I left my mom's bright and early. I had to be back in Charlotte by noon to do a small project for my boss. I hit the gym, purchased groceries, then finally came home to a needy cat, and a mountain of things to do. I did two loads of laundry, dishes, prepped food, and made my weekly meal plan. Some Saturday night,  huh!

...but then Marty said "that's enough" and to rub him since I left him alone for two days.

Today mirrors yesterday, fun fun. I have been lazy this morning so I thought I would blog a bit. Next up is gym followed by more cleaning and packing. I am excited about my new place, but damn I hate moving! It's taking not only all of my money, but my time!

Dun, dun, dun...

Have a great week guys!

TGIF: Back on the grind!

Another Friday is upon us. I am most happy to see it, too. This three day work week was brutal. I do not know how I am going to handle a 5! So I definitely need a weekend to prepare myself, right? Can't we just go back to Labor Day weekend? I want my toes in the sand, a fruity drink in my hand, and the ocean. OK anyways, since it's 5 on Friday and H5F5 I am sharing 5 randoms of my short week since coming back from the beach!

(1) Wednesday, reality hit. It was time to go back to work. I definitely through a tantrum too. Ha! But luckily, my laptop was delivered! As you may remember if you read my bloggy blog (you better) Marquis surprised me last week by ordering me one. Mine has been out of comission for well over a year and since I have been writing, I have been using an OLD office laptop that cannot even connect to Wifi. Marq set it up for me and even made my name "Liz Beagle". It made me so happy!

(2) It's back on the bandwagon for healthy eating and my training schedule. And I need it. I need that structure. I am nowhere near perfect and I have definitely been slacking in both departments some. It gets difficult when work is stressful, way too busy, and nonstop. Plus when you're nonstop with everything else as well. But you must push on. I am big Fiber One fan. Their bars, etc. really do have a good amount of fiber in them. Fiber is SO essential and many people do not get enough. Their new lemon brownie flavor is out of this world. It is seriously so delicious! I cannot get enough. Pair one of those babies with an apple or greek yogurt and you are full and good to go. And... um, it will definitely help "clean ya out". There is a coupon for .50 cents off of a box on Coupons.com as well!

(3) August was a stressful month. Literally half of the month by the end of the day, I was in tears. It's very fun working for a small, start-up company sometimes. A lot of times I did not even take a lunch hour. I just had too much to do. I would sit at my desk from 8-5, taking small breaks here and there to blog, look at Twitter or retail websites, and drive right back into work. Well, I don't like that. I need that mental break. What a better way to do it then get in some good cardio at the gym? My gym is right across the street! It's an all around win: my favorite music, my Lateral machine, a mental escape, and burn some fat. I had a great cardio session Thursday, too! Extra cardio on top of my work out's will be fine. It's light cardio, just enough to feel good. I sit at a desk ALL day, my body can handle it.

(4) Since Marquis is in full contest prep again and I want to be better, we have really been cleaning up our meals, especially dinner. We have had the best dinners this week! Plain grilled chicken (it isn't bad either, very juicy and tender) with spinach, almond, and apple salad with sides of sweet potatoes and beans. Last night we had a butternut squash with ground cinnamon, sugar free maple syrup, and a hint of walnuts. What a delicious, organic, and all around nutritious meal. Yum!

(5) Our babies. These are just random pictures I have taken of them since we have been back. They are just too cute and lets face it; who doesn't like pictures of furbabies?

TGIF loves!

Health and Fitness: Get it right, get it TIGHT!

Marquis and I love to travel. It's just our thing. He has lived all across the U.S. (much thanks to the Army) and has been a TON of places. However, all of that was a good 15-20 years ago. Until we began dating in June of 2011 he never went on vacations, travelled, nothing. He has been living in the Queen City since 1997 and has stayed put. After I asked him out (true story) and made him be my boyfriend, we discovered that yet we have another mutual passion; travelling. Myrtle Beach happens to be our favorite. You guys are probably tired of me talking about it. 

Labor Day weekend is usually our favorite weekend to travel. We pick out a new city and go enjoy ourselves. In 2011 we chose Cleveland, Ohio. I loved that city, downtown was fantastic. I miss "The Chocolate Bar" too. In 2012 we chose Myrtle Beach. And last week, I asked to go to Myrtle again. 

Much to my disappointment Marquis said that this year we weren't going to go anywhere. He is really busy with getting a new business started and he is deep into prepping for his Bodybuilding show in October. I had a 30 second pity party then got over it. We have had a lot of fun and adventures this year so it's cool. 

Sunday afternoon, I had to go over to SC to check on my condo. I needed to clean it a little and I decided to get some work done. It's quiet and peaceful so I turned on a movie, checked some blog's, and worked on some office emails. I check one of my emails and it is titled "Surprise!!!" from Marquis. Looks like we are going to Myrtle for Labor Day after all! And staying at a 4-star resort. I feel all fancy and stuff now. How cool!

Then a light bulb went off. I have been so busy with work. I worked late Friday and here I am on a Sunday getting some work done. I thought "the beach is 19 days away. This is the perfect time to give myself another weight loss challenge". I always tell people, giving yourself a mini goal that isn't so drastically far away is a GREAT idea to push yourself in gear, stay motivated, and get into a habit of regular exercise and healthy eating. 

Thus I am dedicating today's blog entry with my weekly plan and fitness agenda, instead of on my weekend recap like I usually do.  I am also linking up with Sara for a "fitness survey" 

My goal for Saturday August 31st is to be down 6 pounds.

Nutrition:

1. Meal 1: 3 egg whites, fresh spinach, and 1/4 cup of turkey bacon bits and 2 slices of Nature's Own double fiber whole wheat toast with calorie free butter spray.
2. Meal 2: Protein Shake (1 cup of Banana creme whey protein, 2 tablespoons of natural peanut butter, 1 tablespoon of vanilla sugar/fat free pudding powder mix, 2 cups of fresh kale, and 1 cup of Unsweetened Vanilla Almond Milk
3. Meal: 3: Turkey and veggie stir fry (Turkey pepperoni, broccoli, carrots, green beans, peppers, mushrooms, water chestnuts, a dash of veggie noddles)
4. Meal 4 (prework): 1/2 cup of oats, 1 tablespoon of sugar/fat free butterscotch pudding mix, and 1/4 cup of Unsweetened Vanilla Almond Milk
5. Meal 5 (post workout): 1 turkey burger patty, 1/2 cup of steamed broccoli, 2 zucchini and reduced fat Feta cakes

Fitness:

• Monday: 20 minutes of lateral cardio + 45 minute spin class
• Tuesday: 15 minutes of later cardio, full upper body weight circuit, 10 minutes on the Elliptical
• Wednesday: Same workout as Monday
• Thursday: 10 minutes on the StairMaster, full upper body weight circuit, 15 minutes of lateral cardio
• Friday: 20 minutes of lateral cardio, full leg work out, 10 minutes on the Elliptical
• Saturday: OFF day or optional 45 minute run/walk at home tredmill
• Sunday: 45 minute spin class + full upper body weight circuit

What is your favorite healthy and filling breakfast?

My favorite breakfast is the one I eat regularly. See meal 1 under nutrition listed above. It is essential to start your day with lean protein and complex carbohydrates. It isn't just fueling your body, but your mind as well.

What keeps your motivated?

Blogging really helps me keep motivated. So does the reflection in the mirror. I constantly want to better myself and overcome challenges. Fitness is not a destination, it's a journey. Plus, it helps that my fiance has been into Bodybuilding for over 20 years. 

What is your favorite way to change up your routine? 

I like incorporating new cardios into my routine. I love to lift weights and do not change that around a lot. That is imperative to lose weight. Women have huge misconceptions when it comes to lifting. I do however like to change up my cardio because it can get boring, even with great music.

What is your go-to "get back on track" tip?

"Today is a new day". A lot of people think that if they have been off of the bandwagon for a day, week, month, even years, to just "forget it. I'm already to far gone". And I say to myself "I may have done horrible this week, but I am alive today. Today I will be better". 

What is your favorite distance to race?

I don't really understand this question. I don't really race. Except for in spin class, my best friend and I are always trying to beat each others miles. My record is 18 in 55 minutes. And that was after 20 minutes on the lateral machine. Boo-yah.

Name one thing on your fitness bucket list.

To compete alongside my fiance. I would not do Bodybuilding like he does, but I would like to be in a Figure competition. I am not sure I will ever get to do it because the dieting gets so extreme but I would like too. 

Best reason for living a healthy lifestyle?

It keeps me sane. Seriously. I feel SO much better about life, dreams, goals, and everything when I stick to eating healthy and exercising.  I think if more people would turn to this instead of pills for anxiety, depression, etc. the world would be a much better place.

Favorite workout at the gym or home?(push ups, crunches,etc)

My favorite work out at the gym is leg day. I love building my booty and the way my legs feel after. I was a gymnast for a long time so I can get really deep into squats and leg pressing - it feels fantastic!

My favorite workout at home is to go upstairs in our "bonus" room that we are slowly turning into a home gym. I like to watch a movie and jog/walk, do heavy stretching, some sit up's, and sometimes even a little dance. :)