Hey fit fam! I wanted to share with you all a highlight of my week last week.
I was having my morning coffee last Sunday and began scrolling through IG. I had a message in my inbox from a client; it was a photo of the scale, and in between her bare feet read, 144. This day marked 30 weeks that she had been following my customized training and nutrition program, and this marked exactly a 30-pound weight loss.

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When you see that as a reader it looks great on paper, right?! Thirty pounds in 30 weeks for a female in the 35+ age range is perfect; that’s a pound a week! It’s enticing and seems doable, you think to yourself, “I can do that!”

What I’m going to tell you is the same thing I tell everyone when they begin a training program; yes, it is very doable because it’s based on science. Is it easy, no. The reasons it isn’t easy however isn’t because of the reasons you would think. Most everyone can agree that working out is the easy part and diet is the hard part. While I think this is true as well, I believe a lack of patience is most peoples primary detriment.

Take my client above for instance. If she lost a single pound the first week, another the second, another pound the third and this was a continuous pattern that she knew to expect every week, that in my opinion seems fairly promising. Unfortunately, that isn’t how it works. You may begin a new training/nutrition program and the first week lose 5-pounds merely because you aren’t eating sodium filled processed foods everyday. While this is exciting and a great feat in itself, these numbers aren’t typically realistic over consecutive weeks. In fact, some weeks you may show no weight loss at all. This is when people lose their patience. “You mean I have followed my menu and workouts to a T and haven’t even lost a pound this week.” Yes, it sucks! It absolutely sucks to step on the scale one day and read 132, and the very next day weigh 133. How in the world does this happen?! It’s defined as homeostasis and electrolyte balance, it’s called being a human!

My client above didn’t throw in the towel at 15-weeks when the scale didn’t show a loss, or at 21 weeks when once again, nothing on the scale. Instead, she emailed me and said she was going to stay off of the scale and only weigh in every two weeks along with her bi-weekly measurement updates. This made me so happy! I check in with my clients every week. Each week they fill out a questionnaire regarding their menu, workouts, how they feel and so on. I have them weigh in once a week (the morning of their check-in), and every two weeks I request measurements. When she said she wanted to weigh in bi-weekly this showed me that she was no longer relying solely on the scale to determine her progression, which ultimately shows me she has found her “fitness and wellness lifestyle.

I have said it over and over, verbatim …slow and steady progress trumps fast fat loss any day. If you want to lose weight and keep it off, you must commit to a healthy “lifestyle.” If you weigh yourself every single morning, you can guarantee that at least three days out of the week you will begin your day with doubt and uncertainty. Why would anyone want to do this to themselves? More importantly, why would you let a scale determine a moment of unhappiness in your life.

It’s ok to occasionally get discouraged, once again, we’re human; however, one must learn to control emotions of discouragement and not overeat and dive head first into a pattern of binging when these feelings come into play. One must realize that every week will not be a rewarding week on the scale. Every week you will not be motivated. You may slip up and eat two too-many cookies on your treat day, but the main thing is to remain patient and consistent.  If you are consistent with a program science will prevail, but you must have the patience while waiting on the bigger picture. 

 

 

Good Morning y’all 💗

 

Today’s blog post is coming straight from the salon. I had to be in early this morning for an appointment, and now have an hour in between clients, so I figured I would fill my time with a blog update.

This week has been crazy busy! Spring break was officially over as of Monday, and I had multiple dietary analysis’s assignments due, along with welcome back quizzes 🤓, so I have have been filling a lot of time the last three days getting back into the groove of being on the computer for more than an hour a day.

 
Between homework, client programming and the salon, life is busy, but I ❤️ it!

 
A busy schedule hasn’t given me a reason to slack on my training; however, tight hip flexors have. I am guessing it stems from those 125 front squats Saturday. So, the last few days have focused mainly on upper body, cardio and mobility, and any lower body work has been bodyweight exercises or accessory work using ankle weights 😝.

 
I haven’t been back on the scale since beginning my cut a couple of weeks ago, but my diet has been on point (mostly 😉), so I will be posting updated stats and progress photos sometime soon (I am shooting for Sundays to be my personal check-in days).

 
Now- to brew myself up a cup of coffee, and get ready for my next client 💜

Happy Hump-day!! 🐪

Good Morning y’all 💛 Happy Monday!!

 
I was up at it early this morning, and on the eliptical immediately after coffee ☕️

 
I planned on a workout, but I chipped a corner off my nail polish this morning, so rather than have it hang up in everyones hair all day at work (😝 eeew, I hate that feeling), I decided to skip the workout and go for a gel mani.

 
Breakfast and lunch today were both spaghetti squash and egg whites topped with low-fat cheese. I forgot to fix myself food for work, so I scooped up a protein bar at CVS on the way in. I got home and still had another squash prepared, so I ate a 3rd half 🙃 For dinner, I had cauliflower mash, protein-rice mix, and egg whites. I had zucchini sautéed in olive oil and more cauliflower for my evening snacks.

 
I spent my evening prepping veggies for the next couple of days:
∙ rice mixed with white beans and broccoli
∙ rice mixed with black beans
∙ red beans and corn
∙ veggie mix of carrots, peas and corn
∙ peppers and onions
∙ broccoli
∙ mashed cauliflower
∙ brussel sprouts

 
Now, its time to finish up check-ins, eat some protein pudding, and call it a night 🌔.

Happy Monday!

Good Morning y’all 💜
I was up early this morning- seeing Wes off to work, checking emails, and getting work in.

I had some breakfast to start the day: Sautéed peppers in olive oil with eggs.

 
Followed with a trip to Armstrong McCall Professional Supply store, where I feel like a kid in a candy store. I purchased hair color to finally fix these roots I have going on 😜.

 
Once back home I had a pre-workout lunch: oatmeal and eggs, and then I was off to the gym for a back and biceps workout. I had prefer to not do arm workouts (or at least have that as a main focal point during a workout), I prefer to follow a workout with a couple of isolation/burn out sets; unfortunately, due to my surgery I lost some size everywhere, so for the time being, biceps and triceps get their own split.
Today’s workout was a bit shorter being that I had no big lifts (compound or Olympic lifts), 1 hour + 10 minutes. It was heavy back movements superset with  biceps. Each movement would begin with a lighter weight for 12-15 reps and each set I would increase the weight for 8-10 reps (4 sets total). My headphones took a shit halfway through my workout, so I skipped the post-workout cardio today.

 
Once back home I was online, checking in with clients. I love when my clients send me pictures and updates! My client Stephanie has roommates and is limited with fridge space, so that means doing prep every few days, but always puts in the work! Michael has lost 7.5 pounds and is just into week number two 😁 It makes me so happy!!!!

 
For an afternoon snack, I had spicy tuna with green beans and crackers, soon followed with dinner, brussels and shrimp.

 
Tonight, while getting a jump-start on reading materials for school next week, I had a loaded snack plate (this seems to be my evening go-to at the moment): apple slices, greek yogurt and peanut butter, with carrots and hummus.
Seeing that tomorrow has a wake up call of 4:00 am, its time for bed.
Happy Thursday!!!

Happy Monday 💜
Cheers to everyone having a four-day weekend!

We were up and at it early this morning, and off to the gym we went. Today was a cardio and mobility only day for me due to stomach cramps (thanks mother nature 😫). I knew it would be a rather light session, so I only consumed BCAA’s this morning beforehand.

 

Once back home, following cardio- I had peppers, onions and eggs for breakfast.

 
While sitting out on the patio eating, I realized that we had a lot of lemons that were beginning to weigh down some bottom branches on the trees, so I did some lemon picking 🍋 I had to throw a handful out due to them getting a bit soft, but I think I will collect a few small baskets to leave on our neighbors doorsteps 😉.  #whenlifegivesyoulemons

 
Wesley spent most of his day off in the garage playing with our cars, but paused for a lunch break. I fixed him a whole wheat wrap with spinach, pork and light cheese and I opted for ground turkey and broccoli.

 

I saved my carbs for after lunch- greek vanilla yogurt topped with pistachios, so yummy!

 
This afternoon we made a Target run ❤️ and picked up a cart full of randomness: leather wipes, night lights, protein bars, nuts and tampons 😜. I scooped up a smart water and a protein bar for the ride home.

 
This evening I checked in with clients and did some reading ahead for class tomorrow. I had one more snack for the day: egg whites topped with peanut butter and a side of broccoli (yes, I realize that this is an odd combo). For those that know me and have followed me for a while, I eat for a purpose and according to my macros, so if that means combining foods such as this, thats what I do 😁. For dinner I had ground turkey and cauliflower topped with hot sauce.

 

Today was my first day back to macro tracking. Since traveling so much the first week of the new year and being on the road, I ate intuitively. Today, I didn’t look at my totals as I tracked, I just logged all of my meals and wanted to see where I was in comparison of where I should be. Today’s totals were significantly lower than where I should be. I am sure that was mostly due to the fact that it was an off day, because when I lift, believe me… I can eat like a linebacker!!

Well, now it is time to pile up and get ready to get back to reality tomorrow.
 

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” -Martin Luther King, Jr.

Good Morning 💋 Its time to head into a new week and own it…

 

My morning began with a cardio session-
Beginning the day with cardio revs up the body’s metabolism, allowing you to burn more calories throughout the day.

 
For breakfast I had eggs, oats, apples and oranges 🍎🍊

 
After breakfast I was out the door running errands…

 
This afternoon I prepped some greens for the next couple of days 🌱

 

Todays workout was suppose to focus solely on lower body, but I began my workout with Hang Power Cleans to get the blood flowing and they felt so good I kept it going:
● Hang Power Cleans 10/ 10/ 10
● Power Cleans 8/ 8 /8
● Cleans 5/ 5/ 5
then into lower body work:
● Smith Reverse Lunges
● BB Good Mornings
● Lying Hamstring Curls
● Weighted Glute Bridges
and ended with 30:00 of steady state cardio

My favorite part of stellar workouts in the off-season, Chocolate Milk for a post-workout!! 💙

 
For dinner tonight: a turkey burger, sweet potato and broccoli.

 
Now it is time to pile up with a bowl of protein ice-cream 🍧 and watch some Netflix. Good night y’all!

Happy Monday 💋

Hey you guys!

Coffee the size of my head to start the day…

 

I took it outside this morning for a fat burning cardio session fueled by Jay Z.

 

 

Breakfast was zucchini and chopped onions cooked in coconut oil, 1 whole egg and egg whites with a green smoothie (coconut water and spinach).

 

 

I spent the majority of my day meal prepping for the next few days:
Green Beans, Sweet Potato, Eggplant, Cauliflower + (not pictured): Cucumber, Zucchini, Bell Peppers and Spaghetti Squash.
I really wanted to “freestyle” with my macros while on vacation, and gave it my best shot this past week, but coming off of contest prep, that approach is just not befitting and to be honest, it gave me a bit of anxiety. Reverse dieting must be managed as meticulously as competition dieting in order to prevent major metabolic damage; therefore, the following few weeks I will continue with an outlined menu for 80% of my meals.

 

 

Lunch today: Ground turkey and peppers sautéed, topped with low fat mozzarella cheese and spaghetti squash topped with organic pasta sauce, parsley and oregano

 

Todays pre-workout fuel: Spicy tuna on a rice cake, apple slices, cucumbers and peanuts

 

 

Sister and I had a front porch workout focusing on back, delts, and glutes, followed up with a selfie montage 🙂 and then mama joined in for an evening stroll (1.5 miles).

 

Post Workout was a duplicate of my pre workout meal with an addition of eggplant .

 

 

 

This evening, I had oatmeal and egg whites topped with texas pete, along with a Josephs wheat pita topped with a mix of coconut oil, chocolate protein powder and cinnamon- 

Now to call it a night…

Happy Tuesday!

Happy Saturday y’all! 
I have a full day of eating for you guys to see today-back to macro tracking!

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I woke up this morning at 3 am with back pain like you can’t even imagine! I literally had to roll off of the bed. Wednesday, when I was deadlifting I went fairly heavy being that it was my first heavy session in about 4 weeks. I felt it tighten up a good bit, so I took a moment and stretched out my hip flexors and got right back to my workout. I woke up yesterday morning and it felt a little tight but nothing extreme, so I went for a 4.5 mile run. Unfortunately, at the end of my run, the bottom literally fell out of the sky immediately into my first stretch. Well, like a bonehead, once I got back home, I didn’t take the time to stretch thoroughly and today I am paying for it.

 

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This mornings breakfast: egg whites scrambled with tomatoes and onions, cooked in coconut oil and a side of avocado

 

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A Mid-morning refresher: This is my version of a strawberry slushy.
Blend 1 cup of chopped ice, 1/2 of a Kiwi-Strawberry sparkling Ice, 1/2 of a strawberry-kiwi propel, 1 pack of stevia and 1 tsp. of sugar free strawberry Jello mix. Yummy 🙂

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Along with my slushy I had a fruit plate of apple slices, cucumbers and peanut butter.

 

 

For lunch I had grilled salmon and zucchini.

 

After laying around for a good portion of the day, sis and I decided to get out of the house for some low intensity cardio. I needed the movement in order for my hip flexors to loosen up, so I could get a good and thorough stretch in after.

I worked on stretching my hips and lower back for a good 15 minutes. It was painful, but after, I could feel a lot less tension. Tomorrow should be much better!

 

My mid-afternoon snack was a bowl of protein oats (chocolate), topped with a pinch of granola, cinnamon and stevia.

 

Tonight’s dinner was eggplant cooked in coconut oil, grilled salmon and tomato paste.

 

My evening snack was a pita wrap with PB2, cucumbers and a glass of almond milk. I was short on my carbs today, so I did sneak back to the kitchen later for some graham crackers and wheat thins.
In all honestly, without a workout today (even with rest day macros), I would have been just fine without them, but they sounded so good 😉

 
Well, day one of back to tracking macros was a success.
I hope you all enjoyed seeing a full day of eating. 

Happy Saturday!
Go to bed with a grateful heart and face Sunday with smile 🙂 #blessed

Today was a good day.

I slept in this morning until 8:30 am and met up with a couple of friends for coffee and to scope out the local market.

A cappuccino and quinoa popped cakes were my market scores. 

 

Breakfast was a combo of two meals, being that it was 1:00 in the afternoon before I finally ate, followed by a 2 hour nap 🙂 

 

 

After my nap, I took time to configure the exact totals of each food that I would need for food prep for the remainder of the week into the weekend and took a trip to the grocery. I did this partially because I am leaving for vacation soon and don’t want to throw out any unnecessary food, but also because it is a method of willpower.  These last 15 days of prep have been the toughest (the cravings are real).

 

My workout was a late night session, I didn’t get to the gym until 11:30 pm. I had a slight increase in carbs during the earlier part of the day and I felt good. I told myself on my drive that I had 2 more lower body workouts before show day, and I think that gave me new found energy to dig deep and go hard…And I went hard. This lifting session was literally the best lower body day that I have had in months!! I did every lunge variation that one could imagine. My overhead walking lunges were at 105 and my back rack and front rack walking lunges were at 125. I could feel every muscle fiber in my glutes and inner quads tremble with each step. It was an AMAZING.

 
I was at the gym until 1:00 am and when I got home had my last meal of the day which was literally a pan full of veggies  and a plate of egg whites.

A new week!!

This morning began with client check-ins, and after I spent most of the earlier part of the day customizing my meals for the remainder of my prep. This will allow me to focus solely on training and all things that need to be taken care of the next 17 days, without the hassle of figuring out what meals to fit into my program.

My meal prep is generally the same each week. I find foods that treat my body right and that my body responds well to and I stick with those.

Some of todays eats…

Can you tell I love my mason jar:) A friend of mine gave this to me filled with goodies a couple of months ago and it holds just right amount of beverage. I literally use it all day, everyday.

Todays workout focused solely on back so my workout was only about 45:00 long, so to make up for the remainder of my gym time, I followed with plyo intervals using the step bench, followed with the stair stepper.
My body felt weak today, so I lightened the weight a bit and increased the rep range 😦 I feel my workouts are a bit incomplete when I have to do this, but at this point in prep, weakness here and there is bound to happen. 

Now that it is 11:00 pm, I am going to pile up and watch the first episode of the newest season of Orange is the New Black (insert excitement here!! 🙂 and then off to sleep.

Happy Monday!!