☕️💞☕️💞☕️ Good morning y’all!

I started my morning with coffee and cardio. I really wanted to head back to the gym today, but I have been feeling a little discomfort under my right breast yesterday and this morning. I decided to play it safe, and once again stick to only cardio today (by this evening I had no pain or discomfort, so I will be back at it tomorrow- I am pretty sure it was just typical muscle soreness, but better to rest another day to be certain;)

 

For breakfast: Oatmeal and eggs topped with avocado spread, apple slices and a green smoothie🌱

 

I literally spent my entire day working on an eight page paper. I am flooded with finals this week, but it just means that my load is about to lighten😊

 

I took a lunch break and had kale sautéed in coconut oil with spicy tuna, followed with a bowl of protein ice-cream 🍨

 

I managed to get in some girly maintenance while sitting at the computer, and this evening I finally painted these paws. My sister turned me on to this gel polish and it is amazing!!! (miss you sister 👭).

For dinner I had eggs, asparagus, and oatmeal and an evening pro-yo bowl

 

Now for an episode of Lost and to call it a night 😴

Happy Tuesday!!! 💋

Good morning y’all! Its a new week! Get up and hit some goals and create some blessings this week!!!

 

First things first…

I decided to take two days off from training following the race although I am not near as sore as I expected! Each time we would stop yesterday to get out of the car, I felt like I had been hit by a truck. My hips were so tight and riding in a car was not ideal, but I woke up today surprisingly much better than expected 🙏 So a little cardio to get the blood flowing and loosen up the joints was good for today.

 

I had to get out and about today and run some errands 👚👖

Wool pants from Banana Republic, an American Eagle sweater, and slip-ons from Rocket Dog. (literally the only shoes that don’t hurt my two toenails that Im guaranteed to lose 😩).

Can we take a moment to gag on these snap lashes today 😻

 

On my drive home yesterday, I had my fair share of carbs, although I did keep it clean. I didn’t even allow for for a full on cheat after my race (however I did have a French croissant with breakfast), but my meals were carb heavy. I had a sandwich that was called the “Italy” and oh my!!! It was a wheat hoagie topped with pumpkin seeds, flax, sesame and almonds and inside it was Eggplant, tomatoes, zucchini, lettuce and olive oil (my mouth is watering). Also, I had a grilled chicken + veggie wrap, and a couple of graham crackers with Nutella. So, without a training session today I kept it a bit lighter.

Breakfast: a green smoothie + eggs and sautéed peppers in coconut oil
Snack: broccoli followed with pro-yo
Lunch: eggs + broccoli + cauliflower
Snack: broccoli and almonds
Dinner: eggs + cauliflower + broccoli
Late Snack: pro-yo

 
I am now piled up working on client programming 📚 to be followed with watching Rupaul and his Drag Queens👑

Happy Monday everyone! Be blessed 💞💋

Hey you all!
I just returned back to Italy from Marseille, France 🇫🇷 where I had my final race of the season to complete my 2017 European Trifecta!!

 
Traffic was insane! It took 10 hours to complete what was supposed to be an 8 hour drive. I was in bed around midnight, and up drinking expresso at 5 am ☕️ Saturday morning, getting in race mode.
The morning started out pretty chilly, but it turned out to be a perfect day☀️

 

The race was incredible! I was definitely a bit nervous due to the fact that I have been restricted from training for 8 weeks, and have only been back to training the last 14 days. Once again, the human body never ceases to amaze me. It is an incredible machine. I kept myself in check mentally and it carried me through the duration of 15+ miles 💪.

 

This race was more diverse than any race I have seen- you can always expect to find water, rocky terrain and rolling hills throughout a Spartan course. Water is often overhead from point A to point B, unrecognizable obstacles are usually always scattered within, and no matter rain or shine, you will be covered with mud on every inch of your body at some point throughout. This race however included swimming, and when I say swimming, it wasn’t a swimming pool lap. I haven’t included swimming in my training program since my last triathlon back in 2013, so it took some fight and it was incredible. The day that I am not tested to push beyond a comfort barrier, is the day that I will hang up my OCR racing shoes 👞

 
Race Day Nutrition:
For breakfast I had oatmeal and coffee, and 30:00 before the race began I had a banana. I had planned on wearing a camelbak pack during the race and literally on the way to the starting line, I dropped it off in bag check. It was a good choice! Throughout the race I had probably in total, 2 bananas and 5-6 pieces of dried apricots. I made the conscious decision to stop at each water station (there were probably 5 or 6 for 15 miles) and drink 2-four ounce glasses of H2O and consume 1-2 bites of energy.
Immediately following the race I had another banana, and a scoop of protein and water. This held me over until I made it back to the hotel for a quick shower and then headed downtown to Panasia for sushi 🐟

 
The following morning I was up and ready to get in some ‘touristy’ things before the sun came up. An authentic French croissant to start the day was a must.

 
With the enchanting La Major Marseille Cathedral within walking distance, it was a required sight to see. Since studying History of Western Art, I have been completely fascinated with 1800s neo-Byzantine cathedrals. The Marseille Cathedral is a Roman Catholic cathedral, and a national monument of France that I felt  privileged to observe.

 
I did some walking around town and really had hoped that the CrossFit would be open for a drop in session, but Europeans +  Sunday = sleeping in.

 
I picked up a few souvenirs and called it a day.

 
The trip back home was tiring and I was more than thankful to see my bed 😴.

It was an incredible weekend, an incredible race, and I am so thrilled beyond words that I got to check this European Triecta off of my vision board for 2017.
Envision, Believe, & Receive 🙏

☕️☕️☕️

Today was a rest day from the gym, so I didn’t get up and moving too quickly. I had my morning coffee while scrolling through Pinterest❤️

 

Breakfast was a chocolate, green drink: 🌱🍫
kale, spinach, dark unsweetened cocoa, almond milk & Coconut Oil

 

 

I had to go on campus today and do some work, so that took up a good piece of the day and gave me a reason to put on pants 👖

My ‘vented’ pants were purchased at a boutique in Poland and my shirt is from the local Italian market. I scooped up these Adidas street sneaks while back in the states. Comfy casual.

 

Some of todays eats- I love eggs. I eat them at least twice a day, and sometimes that is my only protein source all day. Todays lunch was eggs and asparagus (along with oatmeal and more coffee ☕️) and an early afternoon meal was also eggs, with sautéed peppers and avocado.I stuffed my face with an entire bag of broccoli (4 cups) this afternoon. I felt so hungry, and it wasn’t due to food deprivation, it was just cravings, so as I tell my clients, “stuff your belly with volume.”

 
Because I will be traveling this weekend, I spent my afternoon getting ahead homework 📚.

Now, for dinner I will be cooking up some chicken, broccoli and sweet potato- to be followed with a pro-yo bowl and and episode of Lost.

Happy hump-day y’all!

I went shopping for sports bras today and I have to say, it’s not always an easy task. The multitudes of bras to choose from can be overwhelming! 😩 Not only do you have to take into consideration the size and fit, but the activities that you will be performing are just as important.
A correct fit will allow for comfort, all the while minimizing “spillage” and movement of the breasts. A good material that wicks moisture away from the skin to prevent chaffing and irritation is just as important.

When trying on sports bras it is important to do a few mimicking movements of your workouts. If you are a runner, jog in place or do some jumping jacks. If you are a weightlifter, perhaps some push ups. A good judge of motion control is lifting the arms overhead. If the band below the breasts shifts at all, it is an incorrect fit in the torso. If your breasts on the side aren’t fully covered and it creates what us girls refer to as, “armpit fat” then your cup size is too small.

Just because a sports bra squeezes your ‘girls’ and flattens them down, this is not support. Compression bras, those that tend to flatten the breast and look more like a crop top are intended for low impact exercising (Yoga, Pilates) and are more suitable for the small breast gals. Then, you have sports bras with a built-in cup (capsulation style) that provides support for each individual breast. These bras are most suitable for the larger chested female.

Ladies we have ligaments in our chest that can be stretched and broken, resulting in irreversible sagging 😳 and no woman (or man that I know of) wants to see that. So while I am the biggest ‘supporter’ of letting the girls roam free, when working out, wrap em up and support those babies 💋

Below I have shared my top 3 picks:

Lululemon Enlite Bra:
Best for: C-DD
Yes, the price is shocking, but for large-breasted ladies, the absence of clasps and fastenings diminish the discomfort of having anything digging into the skin, just soft support allowing full, deep breathing. $98, lululemon.com

The “Tiffany” from Chestee:
OK, I initially ordered this particular one based on its name, but its performance had me coming back for more!
Ideal for high impact, it is a high-functioning garment and provides the maximum amount of coverage and protection for high intensity barbell work. $62, chestee.com

Sweaty Betty Ultra Run:
one of the most flexible bras on this list, literally. The back can be changed from a U-shape to a racerback, it fits up to a D-cup, has padded shoulder straps, and is a best-seller for the Sweaty Betty brand. $65, sweatybetty.com

Morning💋

 

During my morning coffee and emails I came across an inbox from a follower regarding the added fat in my morning greens. To touch on that:
Green leafy vegetables are full of fat soluble vitamins (A,D,E,K) and minerals. This means that fat must be present for your body to properly absorb these vitamins. The no-fat craze not only increases weight gain, but increases disease rates. Your body needs these vitamins and minerals to fight disease; however,
make sure that you are consuming the “correct” fats (polyunsaturated and monounsaturated).
Excellent examples of fats to add to your green drinks include:
•raw coconut oil
•flax seeds
•chia seeds
•avocado
•hemp seeds
•omega-3 supplement

 

Breakfast this morning was chicken, cherry tomatoes and avocado.

 

After breakfast I put on some makeup & real clothes…

and headed to Decathlon (Dick’s Sporting Goods of Italy) 🏉🎿⚽️👟 where I was like a kid in a candy store, but managed to walk away with only a couple of sports bras.

 

This afternoon I managed to get in a 30:00 cardio session in between homework and client check-ins 📚 💻 and made it to the gym finally around 8pm for what turned out to be a stellar workout!!
● Hang Power Cleans 35#, 55#, 65#, 85#, 95#, 115# x 50 Reps
● Hang Power Clean 5:00 EMOM 95# x 3
● Single DB Snatches 15#, 20#, 25# 50 Reps
● BB Good Mornings
● ABS, ABS, ABS
My weight and volume is still significantly less than before my surgery, but I am quite surprised with my totals thus far. Today was my second session that included Hang Power Cleans, and my weight increased by 50 pounds since last week😁 The human body never ceases to amaze me 🙌

 

For dinner (post-workout) I had Eggs, oatmeal, broccoli and pita bread, followed with a late night pro-yo bowl 🍨

 
Now to kick it with my favorite drag queen 👑 before calling it a night…

 

Happy Tuesday y’all- take a second to count your blessings 😘

Good morning y’all ☕️

 
Over my morning coffee, I took time to reflect upon my blessings and open my mind to a week full of new ones as well 🙏 I will create an amazing week💗

 

To jumpstart the day (and digestion), I blended up a green drink consisting of Spinach, Kale, Coconut Water and Coconut Oil. The nutrients in combination support healthy skin, hair, and bones (yes please). The fiber content enhances digestion and contributes to cardiovascular health, all the while improving glucose control, lowering the risk of cancer and is an excellent source of antioxidants, calcium, vitamin K, vitamin C, iron and potassium. In my opinion, it really is the best thing that you can offer your body first thing in the morning🌱

 

After my Hulk juice, I proceeded with a light upper body workout using only the barbell, followed with some cardio.

 
Breakfast was about as basic as it gets today, oatmeal and eggs.

 
I had errands to run in town so I packed my gym bag to get in a workout after running around. I spent a little too long browsing, so when it was time to head to the gym, my breakfast had worn off and my belly was growling like crazy. I stopped in the convenient store and grabbed me up a quest bar and a coffee☕️

 
My workout was a good one. I focused on shoulder caps and rear delts.

 

A little afternoon snap with my mama (who I miss so so much)💜

 
Now it is time for dinner (ground turkey, cauliflower, and sweet potato) and an episode of Rupaul’s Drag Race (omg, Rupaul is the best!!)

Happy Monday!! 💋

Good Morning & Happy Sunday!

 

I started my morning off with coffee and a green smoothie on the patio ☕️🌱☀️

 

I worked on client check-ins and programming for most of my morning📚 then slipped on my lifters 👠 (for the first time in 8 weeks) and had a pretty descent leg session. I finished off my last set of high-bar back squats with a rep scheme of 5×4 at 85#. The weight is slowly increasing (patience is a virtue🙏).

 

Following my leg workout, I had a bite of breakfast🍴

 

 
and then worked on editing my latest youtube tutorial: How to make High- Protein, Low-Carb Waffles:

Screen Shot 2017-10-02 at 10.04.51 AM

 

For lunch I had a salad the size of my head🌱🌱🌱

 

and my afternoon consisted of sitting at the computer getting homework completed 📔

 

Today marks the beginning of a new week and a new month. I choose to make it a great one! I am so blessed and live a life that I never could have imagined in my wildest dreams. This month holds so many more great opportunities and blessings, and I will make certain that my eyes and heart are open and accepting to each one 💜

Happy Sunday!! 💋

Good Morning! ☕️

 

My day began with coffee and emails.

 
I met a couple of friends at the Italian Bazaar this morning to walk around. The Bazaar is what we (Americans) would think of as a flea market. They have everything: wine, local honey, artwork, furniture, food, and the list goes on. I managed to walk away without buying a single thing. Im sure my husband will find that hard to believe ☺️.

 
Today’s look, inspired by the gym. I was heading straight to workout after our stroll, so all I had to do was throw on some shorts and change from my street sneaks to some reeboks.

Do I always wear black, um yes, mostly. Sometimes I get a bit crazy and toss in some grey, white or brown. But as a result of slinging hair behind the chair for so long, its just my ‘go-to’.

 

Todays snap; aqua eyes aren’t for me, but that filter sure has my skin looking nice an airbrushed, yes girl💗

 

Breakfast and Lunch were super light, so for dinner I was craving a “real” fast food burger, so I headed to 👑 Burger King (yes, its an American Burger King:) and got a bacon burger with ketchup and it was delish🍔.

 

My evening was filled with training and nutrition programming📚🍎.
Now for an episode of Lost. I am beginning the next to the last season and Im just ready for it to be over. Its getting a little too “out there” for my liking, but I can’t stop now.

Have an amazing weekend 😘

Good Morning! 

 

My day began with a cappuccino at Café Centrale with my girlfriend Keri-anne and her little nugget ☕️

 

Today’s grunginess was inspired by 80′s Heavy Metal 🎶

I skipped the gym today. Well actually, I pulled up to the gym, and pondered what I was going to do since every inch of my body was sore, and decided to call it an off day. I forgot about my double session on Wednesday and with legs being yesterday, it was a good call. So, I scooted down to the grocery store and picked up essentials (really just hot sauce) and headed home.

 

I spent a good amount of the afternoon doing homework and then decided to take a walk downtown to grab some sushi to-go.

This weather makes deciding what to wear a task in itself. Sleeves or no sleeves, jacket or no jacket. So, a super thin long sleeve tee with a cinched jacket (just in case) and a scarf (for no reason at all).
I trucked it down to the sushi restaurant and of course they were closed (I don’t know the eye roll emoji). So….I grabbed a couple of pizza🍕 slices for my weekly cheat meal and home I went.
I spent the evening sending out client check-ins, followed with a couple of episodes of Lost and now its time to call it a night.

Happy Friday!!