P.E.A.C.E & Much Luv,
Don't be scared you won't lose that derriere. Online, socially, media, music, movies, everywhere you turn... is Booty talk. Booty Love. "Look at my booty; did you see her booty?" Booty Self Hate. "My booty is too big; too small; too this; too that." We are a booty obsessed nation! But the consensus seems to be that the ladies are too scared to do anything more then Zumba. Hey I am not knocking it, your heart loves you for the cardio! But ladies strength training your lower body is key! The projections from the media that men put on woman do not help either. I hear "I don't want someone too skinny; too fat" and even "Just don't lose that ass" when woman discuss diet and exercise in the presence of a man.
Reality check Ladies & Gentlemen. This is a PSA
Stop with the unrealistic expectations! First of all not everyone is shaped the same. But whatever god given proportions you have ( this is the natural distribution of weight on your body ) will not go away with weight loss or gain. What lower body workouts will do for you however is round out the shape. It will smooth out the cellulite. It can add inches to hips, glutes and thighs. Yes it can ADD to your shape. Some may people will notice results quick, others it may take longer. Some butts are big. Some are wide. Some are round. Some are flat. Some people have heart shaped hineys. Some are even squared. Butt....
It Is FACT that our bodies are made to move. FACT that no one ever feels bad when they look at themselves in the mirror and see a tone physique. FACT that the more muscle in your body the higher your resting metabolic rate is. As in you burn MORE calories even sleeping then even a slim person who does not strength train. FACT that a woman holds the majority of that muscle in her lower half. And it is FACT that if you start with even just simple squats, You will be on your way to Booty Self Love.
Ladies love the shape you were born with. Work with that. Embrace it. Be good to your temple, you only have one.
P.E.A.C.E & Much Luv,
No I’m not talking about those Ch Ch Chia Pets, although I am referring to the seeds used to grow your green Chia friends. Chia is the Mayan word for Strength and was once just as much a staple for the Mayans and Aztecs as maize. What I love about Chia is how easy it is to include in your diet and can be eaten whole or ground so you can throw them in just about anything. I personally use them in my Protein Smoothies, Oatmeal, Pancakes, and Baked Goods. You can sprinkle them on top of salads, make a pudding out of them. The possibilities are endless.
So what makes it a Super food? They are jam packed with nutrients, more per calorie than most foods. One once of Chia packs 11g of fiber, that’s 42% of your daily recommended intake; 18% of your daily Calcium; 30% of Manganese which is for healthy bones, skin, hair; Phosphorus 27% for bones, teeth and cell and tissue repair and growth; 4.4g of Protein; and most importantly almost 5g of Omega 3s which is essential for brain function.
So stronger and healthier hair, skin, teeth, bones, aids muscle recovery and wound healing. You need more reasons? Ok I got ya. Chia also aids fighting belly fight. Oh I got your attention, I see! Few things here, first of all it slows digestions which has a stabilizing effect on blood sugar which fights insulin resistance. Insulin Resistance is tied to an increase in belly fat, not to mention diabetes! They also fight help fight hunger because Chia can absorb 12x its own weight expanding in your stomach and also contain the amino acid Tryptophan normally found in turkey. Tryptophan regulates appetite, sleep and improve mood. So add those two things together and you will shut those hunger signals off quicker. I did mention Diabetes, right? Do I even have to break down how all of this helps Diabetes? Heart Disease in the family? It also has been shown it improve blood pressure, and increase good cholesterol while lowering bad cholesterol.
So to sum it up, Chia will help you slim down, keep diabetes in check or at bay, and keep your heart ticking. Also at about $10 for a pound of Organic Chia seeds on average, it’s affordable. And I love that it’s a Vegan friendly way to get my Omega 3s! So go get some Chia and throw it in anything you can!
Going to start a series called Spotlight on Super foods. I was working on the first one and found myself off on a tangent explaining why Super foods were so important to include in your diet. So I felt it best to first write about what I call Nutritional Budgeting and the importance of Super foods. So you hear and read this term often these days, I am not the first to blog about this. What exactly makes something a Super Food?
Think of it like this. Many of us have to budget to make ends meet, pay the bills, survive, and some of us budget to include the luxuries and recreational activities that we enjoy that are not necessities in life. Either way most of us have to budget our money every time we get paid. So just like you want to get the most bang for your buck, Nutritional Budgeting is getting the most bang for your calories, and/or buck and/or serving size. We are talking nutrient packed whole natural foods that you do not need to spend a lot of money on per serving, and the nutritional content per serving is much higher than average. Then if it contains nutrients you normally would have to eat multiple things to get equal amounts of, you have been more efficient with those calories.
Now I am not telling you to starting becoming obsessive in calorie count. In fact I don’t coach with calorie count, rarely does that work long term. The truth is most Americans diets are full of empty calories. More often than not most of us are actually malnourished. This can happen at any size if you are not absorbing the vitamins and minerals your body needs. My goal is to train the mind so that healthy, balanced choices start to happen naturally. So stay tuned. First Super Food up… Chia Seed!
P.E.A.C.E & Much Luv,
When you eat dinner tonight take a moment to really look at your plate. What are you really about to eat? You see commercials, ads, and product labels claiming something is heart healthy, 25% less sugar, whole grain. Healthy and fit kids with big smiles on their endorsing the product, so it must be good for you. Right?
So why are so many ingredients that have been banned in other countries allowed into our food supply? Here's just a few common ingredients other countries have deemed toxic.
Found in rice, cereal, baby food, juice, fruit and even water. Causes cancer
Food Colorings like Blue 1, 2, or Yellow 5, 6-
Makes your food look good. Used in just about anything in a package. Your child's mac & cheese, oh its there. Also used to kill head lice & seal floors. Yum!
Used to bleach flour for bread, pastas, frozen dinners. Those Ramen noodles you loved in college, maybe still do..... Yep. Also used in foamed plastics like sneaker soles & yoga mats. Hey maybe you do have an inner yogi in you!
BHA & BHT-
Preserves food. Made from petroleum. Causes Cancer
RBGH & RBST-
Used in Milk and dairy industry to grow cows large & quickly, also to produce more milk. Causes breast, colon and prostate cancer.
Now why would the FDA allow any of this in our food? The answer is quite simple. Money. Washington runs on money. Your food looks better, lasts longer, made cheaper. You eat more, demand goes up, manufacturing costs stay down. Profits soar. Your health goes down. Then healthcare aka sick care and big pharma's profits skyrocket. The corporations behind the agricultural, meat, and healthcare industries lobby in Washington. Thus they are funding and profiting killing us. But Ill save more in depth political talk for another day. Just wanted to give you all something to think about since Ive been m.i.a for a minute
Dont be a sheep, self educate! And ask yourself again, Whats on your plate?
P.E.A.C.E & Much Luv,
Excuses. Day in & day out I hear them.Friends, co-workers, family & lots of strangers come to me, "Wow you've lost a lot of weight, I need to do xyz..." I tell them how & how I can help. Then either I don't hear back at all, or I get an excuse. Giving me excuses is not affecting me, you are only robbing yourself from the best quality of life. I don't care what you weigh, 350, 120 or 185, it is FACT that most Americans do not get enough exercise & consume too much processed junk & not enough whole foods. We are literally killing ourselves from the inside out & all we can do is excuse the behavior? Your heart won't care about those excuses during heart attack, or your kidneys during dialysis.
I'm not perfect, I struggle but giving in & excusing it will make all of my work losing & maintaining 75lbs lost a waste. To me that would be like buying a powerball ticket & winning the jackpot but not cashing it in because I didn't feel like driving to the lottery offices. See how ridiculous that sounds? When someone comes to me but then says, "Its too expensive to eat healthy"..."I don't have time"....or "I have kids" , that's how ridiculous that sounds to me.
Lets break down the excuses. Too Expensive. I dare you to add up every fast food, gas station & vending machine stop over a month. Then add up how much you spent on groceries that came in a box or bag. I don't care that it said Low Fat, add it, its usually junk ( will address next post) . Now reality check, what did you spend in 30 days?
Not enough time. Let's take time inventory. How much tv, online gaming, & internet surfing/socializing do you do a day? Average on tv alone is 2.7 hours a day. Could you not give up 30 mins to cook a healthy dinner, an hour to exercise? Or do simple exercises while you watch TV? I have kids. Now I want you to take both financial & time inventory on them. They may kick & scream as you start to make changes. But health is a family affair & they are our future. We are not only killing ourselves but them by teaching them our unhealthy habits.
Pick physical activities you can do with your kids, skating, walking, ball, biking etc ...Bring them to the gym, most have child care services & it builds social skills they need that tv & video games do not teach. Involve them with meal planning, grocery shopping, & cook dinner together. I guarantee that they will be more on board when you involve them in the process. Bonus for all this your bonding & setting positive examples for parenting & health. Stop short changing yourself & your family with excuses. Start with snall changes, find a support system, do something. Have the courage to say "I want better for myself & my family" And if at anytime you need a hand, tips, motivation, hmu, I got you. Much Love,