Biceps and Triceps Workout

  • Ez bar curls   3 x 12


  • Rope triceps pull down 4 x 10


  • Skull crushers 4 x 10


  • Cable Curls 3 x 10


  • Seated Machine row 3 x 12

row seated

  • Hammer curl 3 x 12


  • Incline Dumbbell curls 4 x 12

dumb curl

  • Dips 4 x 10


Simple tips to help you lose weight

  • You have to be ready. (mentally, physically and emotionally) – Once you decide you want something more than you’re afraid of it is when the magic happens. You have to have a plan and a sense of determination. You cant just “want” it, you have to live it.. its not about a diet, or a quick fix it truly is a lifestyle change. You have to be willing to step out of your comfort zone and put yourself in the uncomfortable.  But I am here to tell you, once that light switch comes on, you know, and never turn it off. Get a friend or a spouse to do it with you, this makes it easier and you two can keep each other on track. And always be prepared for some temptations as well as comments from others …because they do and WILL happen.


  • Seriously…. no matter how much you workout…DIET IS THE KEY TO SUCCESS. – yes working out will help but if you really want to be fit, and feel fit and super healthy… diet is the answer. When you eat the way our bodies were designed to eat you’ll notice a ton of different things happening with your overall health. Not just weight loss but metabolism actually speeding up, the feeling of fullness before the plate in front of you is empty, maybe some inflammation is gone or starting to fade, more energy, better sleep, and the list just goes on. An easy way to make sure you are keeping track of your food and what your eating, is to keep a food journal.. Which I have  a link on how to do that here:Keep a Food Journal! – How to When you keep a small journal with you its easier to see where your successes are and where you can improve. Also, when you thin about food and what’s healthy and what’s not it can be a little hard if you don’t know what your looking for. My motto is … if it doesn’t come from the ground, grow on  a tree or isn’t relatively “natural” don’t eat it… Shop the outside of the supermarket, that’s where you’ll find your produce, lean meats, whole wheat breads, low fat dairy and this way your skipping going every isle that has the bad things that obviously DO NOT grow on trees .. (ahem… Cheetos) ….

5tip1                              5tip4

  • Get to know portion sizes!- So many people think portions are supposed to fill the whole plate. We go out to eat  at a restaurant and if the waiter brings us some “tiny” portion we automatically think…crap! I’m paying $15 bucks for this plate?! Whereas if they bring us a huge plate of food, we are satisfied because were getting our “moneys worth”. The sad thing is that we’ve grown so accustom to having these huge portions that now we don’t know what an actual portion is. Here is a quick reference guide to what portions are supposed to be. And next time you go out or even make your own plate, remember you don’t have to eat everything they give you, you can always take it with you =) hey… 2 meals for the price of one.. sure!!
  1. Your whole fist or a baseball = 1 cup (pasta, rice)
  2. Your palm or a deck of cards = 3oz (meat, fish, poultry)
  3. One big handful including some finger space = 1/4 cup (Nuts, Seeds)
  4. 2 small handfuls not including finger space – 1 0z (popcorn, pretzels, chips)
  5. Your thumb or a shot glass  = 2 tbsp. (nut butters, cheese slices)
  6. Tip of your thumb = 1 tsp.. (condiments, mayo, ketchup, sugar, honey etc.)
  7. And when it comes to fruits and veggies, always fill 1/2 of your plate with those (mainly veggies). 1/4 protein and 1/4 complex carbohydrate.


  • Fruits and Veggies are your new best friend! – You can pretty much eat as much fruit and veggies as you want and loose weight.. plus they are full of nutrients, water, vitamins and minerals so they will actually keep you full! .. Now I know some of you are probably thinking ” I eat a salad and I’m still hungry!” … Now answer this, are your salads a legit salad.. like if you were to order a salad at a restaurant where it takes up the whole plate? or is it some dinky ass salad the size of a baseball and smothered with ranch dressing? haha. There is a difference between eating a side salad and then eating a SALAD… (this is the only time you are pretty much allowed to eat as much as your want, and not have to worry about portion control. ) When you make your salad make sure you have a mix of greens (preferably no iceberg since it is about 99% water), a lean protein added in like some chicken strips or black beans, as many veggies as you want, think COLOR! and a oil or vinegar based dressing. I do have another link here:The Salad Bar – Building a Kick-Ass Salad! =)  on  how to make a wonderful salad.


  • DO NOT SKIP MEALS! – I swore if I hear that eating less will make you lose weight one more time I’m going to scream! You ideally want to eat every 4-5 hours to keep your engine running. when you skip meals or eat very little your body goes into starvation mode and stores the fat on your body because its saving it for when it will need it for other times you my not be eating. This messes up your metabolism and throws it out of whack confusing it and it tends to not work the way it was designed to work. (THIS IS HOW I GOT TO OVER 200LBS… don’t make the same mistake !!! please!)    But I do have good news, you can fix a slow metabolism by simple diet changes and eating a healthy diet. Annnd if you start working-out on top of those diet changes, it will speed up even more. Our bodies and humans in general weren’t made to sit at a desk or on the couch all day, we also weren’t designed to eat things like fake sugar and fillers and food colors.. we were meant to be active and eat things from the earth, things nature intended us to eat. I like to eat 6 smaller meals a day, this way I’m NEVER hungry, or “hangry” as my boyfriend likes to call it (hungry +angry = hangry) plus my metabolism soars when I eat this way =) just try it… but remember, those smaller portions should consist of veggies a complex carb and a lean protein…..

5tip5 Always keep nutrients in mind, think of how eating a certain food will make you feel after eating it … will you be disappointed? will it make your stomach hurt? will it make you have a sugar crash towards the afternoon? yes sure it will be tasty… but is it worth it? 10 min of a sugar high or realizing you don’t need to be putting that crap in your body. I think you’ll be more proud of yourself if you just say no thank you =)

Green Mango Tango Smoothie


Made this the other day! so good and couldn’t even taste the spinach!

You’ll need:

  • 2cups almond milk
  • 1 scoop protein powder (I used Vega’s Mango Tango Smoothie flavor… but vanilla would be good too)
  • 1 tbsp. almond butter
  • 1 1/2 cups of frozen mango chunks
  • 2 cups of spinach

blend all together and voilà!! yum . great for a mid day pick-me-up or even for breakfast!

Benefits of Plantains.


Some may be asking ‘ What us a plantain?”  A Plantain is a banana-like vegetable, sometimes mistaken for a banana. The cool thing about this veggie is that it can be eaten at 3 different stages.

1st stage is green, its more of a hard starchy vegetable (like a potato). 2nd stage is yellow, which is kind of up to you what your looking for. They are sweeter now, but yet still have a crunch factor to them.. and lastly.. 3rd stage is black, which are most like a banana.


Why they are so great! …

One cup cooked can have up to 3.5 grams of fiber, good source of vitamin A and potassium. Helps aid digestion, enhances your vision and skins glow. Has good antioxidants and helps with your immune system.



Are Frozen Dinners Healthy?


So when you look at frozen foods, you may think they are healthy just because they say low-fat, or it may even be the fact they  are made by a big company that  specializes in “diet foods”. Example: Lean Cuisine, Smart Ones, Kashi, Healthy Choice …ect.  But are they really all that healthy for you? Im going to kind of de-bunk the goods and bads and even give you a list of the top “healthier” ones.

The good side of Frozen Dinners and Meals:

  • Portion control is a good thing when it comes to weight loss or even managing a healthy weight. Since its already a pre-made meal, the proportion part is already figured out for you.
  • Since it does have proper proportion sizes this may be a way to learn the correct amounts of food were supposed to be eating.
  • Simple and easy for when your in a bind, or a rush to get to work or wherever. But in all reality, you should have time to prepare some meals if you have some form of free time … I like to prepare meals for like 2-3 days in advance so I don’t have the “I don’t have time” excuse. . . . if I want to watch a show on TV or something, I’ll cook during it and check my food during the commercial breaks.


The bad side of Frozen Dinners and Meals:

  • Sodium … OMG… Lets talk about a little meal with your salt. One meal can contain up to 1900mg alone where out daily value is around 2300mg per whole day! This is one of the MAIN reasons I try to stay far away because its hard to find good ones with low sodium. Every once in a while Ill treat myself to one, but very rarely.
  • People tend to think they are SUPER nutritious just because it says Lean Cuisine or whatever…. umm no! .. 1. you barley get any fruits and veggies in frozen meals, and if there are veggies it usually is in some kind of sauce and its not even close to the daily amount your supposed to get. 2. like I said before, 1 meal is usually half of your sodium your supposed to get in a day. 3. They usually don’t have enough calories to sustain you for the day. An average meal is about 300 cal…. so if al you ate was 3 frozen meals that would only be 900 calories a day. that’s not enough to keep you energized and your metabolism will slow down.
  • If you  look at the “other ingredients” on the label and couldn’t understand what they are… RUN! .. there are so many meals out there with a shit load of chemicals and preservatives just so the food doesn’t go bad…. if your going to get meals to “be healthy” don’t just go for what’s cheap, go for health.. look for organic, lots of veggies, lean protein and a good carb, like brown rice or quinoa.


Good meals to choose if you have to have a frozen meal:

….. Now what’s really your best option is when your making dinner, make a couple extra chicken breasts (or whatever your cooking) and maybe bake a couple extra sweet potatoes and voila! you have some extra meals… but… if you cant do that.. for some reason, or run out of your “extra meals” you made, here are some ok meals to buy and eat when in a time crunch.

  • Amy’s Bistro Veggie Burger.

3g fat.  110 cal. 330mg sodium and 5g protein.

  • Artisan Bistro Wild Alaskan Salmon .

18 g protein!   135 mg sodium. 280 cal.  6g fat.

  • Lean Cuisine Sundried Tomato Pesto Chicken.

270 cal. 9g fat. 570 sodium . 18g protein

  • Sweet and Sour Chicken by Kashi

all natural. 18 g protein . 320 cal. 380mg sodium.

I really like Amy’s Brand… but look for

High protein

Low Sodium

a decent amount of calories (200-500)

and low fat.

Stay clear away from hydrogenated oils, trans fats, anything you cant pronounce and look for veggies, veggies and more veggies!!