Monday workout

As I sit here on the plane headed towards Seattle, I feel the pain of a great workout!  This discomfort is a reminder that work was done!  I wanted to share info about how typically you should go about exercising and seeing results. One I noticed my glutes (booty) is pretty perky. I from my perspective I gain muscle fast!  So my legs I can see the little cottage cheese(cellulite)  that I was getting has now diminished very quickly. I almost fainted when I seen the cheese on my legs, after never having it.  So anyways before I go off track like always. Its important that you rest. Give your body a day of rest.  So if your going to start on what ever day you choose, concentrate on either upperbody, lowerbody, abs,or high intensity workouts.  The next day move towards another aim (from the list above)  you don't want to bring your body to shock.  Muscles need to rest!  And very important ! Feed your muscles after a great workout with protein and or amino acids (found at supplement stores)  . Add some cardio after every workout or my favvvoorriitteee. ..the sauna!  Hehehe hey it's less work and u burn calories while u rest up. I'll keep yapping since I have 2 hours left next to drew carey .  Awkward! Of course sarcastically speaking. Its really not drew Carey : -(

I been very Naughty ...

I dont even know where to begin.... Im speechless... I ate and ate and drank and drank like an animal! After this constant binge eating and drinking my body has not been very happy that its been a week already and I still feel sick. I over did it but its MONDAY! A new day ,a new way to start back on my clean eating and exercise routine! Here is a quick preview of what today will consist! HAPPY HOLIDAYS !

THIS IS 5 REPS AND THE AIM IS NOT AMOUNT BUT TIME. SO TIME YOURSELVES.

• 35 bicycle crunches 35 each side)
• 20 back extensions/supermans
• 50 body squats
• 1 MIN each side:  side plank - add a hip dip if you're feeling feisty!
• 20 burpees 

5 moves. Repeat the entire circuit 5 times. Move through it as quickly as possible (with good form) and give each minute everything you've got!!

• bridge lifts
• mountain climbers
• toe reaches (lay on your back, make your body into an L, reach for your toes!)
• forward and reverse lunges (30 seconds each leg)
• jumping jacks

NEW YEAR ,NEW ME CHALLENGE WILL BE POSTED BY THE 1ST EARLY MORNING! SO STAY TUNE!

DENISEXOXOXO!!!!!!

No time to go to the gym? Free apps to help you exercise at home

During this holiday season and some of us are juggling mom duties, double shifts or even traveling who has the time to drive to the gym! Ive found some cool at home workout apps that are FREE to help you not loose track. Basic items are needed like weights,resistance band, jump rope, (can be purchase at walmart,ross,amazon for very little ). Something you can ask SANTA CLAUS for

So here some GREAT APPS that I personally love and now their are no excuses ! Happy Holidays !

1. NIKE TRAINING CENTER 
2. SQUAT (WILL YOUR ELEVATION IT HELPS YOU POSITION YOU CORRECTLY WITH YOUR PHONE OUT)
3. DAILY ARM WORKOUT 
4. CAYNAX HIIT (BEST WAY TO BURN FAT)
5. CAYNAX A6W (REMEMBER DIET IS IMPORTANT !)

Bonjour! All the way from??!!

My room, Im not taking any exciting trips lol. Ive been so busy with everything and school has just pushed me against the wall but its almost finals week and Im working on my finals therefore I have been putting this to the side. I will be posting workouts on each ;upper body, lower body,booty booty abdominal (which I hardly do) etc ! Stay tune<333333333333333333333333
love and prosperity <33333333333333

Questions About My IG abdominal picture

Hi Beautiful's!


You guys have no idea how happy I am to share a progress pic that I got many texts from close friends and family about my almost "Flat" Abdominal that I can see baby abs forming ::HAPPY DANCE:: . I do not believe in HERBALIFE! I DO NOT DRINK THAT! I DO NOT TAKE DIET PILLS! I DO NOT STARVE MYSELF! What I do is EAT ! Protein  is the key to help burn fat! How? Your body takes longer to process protein therefore its working more and burning fat. Deprive yourself from eating too much sugar. Cut ALCOHOL! I went almost a whole month with no beer,girly intoxicated sugar drinks and also no wine. I noticed a HUGE difference! I eat alot! I Drink alot of water ,even when I dont want to. About roughly 6 bottles 8oz. Yes of course I have my cake and eat it too!. Macronutrients is what I love because it fits my lifestyle! I do HIIT ABOUT 3 DAYS out of the week usually when I know I wont be going for 5 days. Im super shy about stuff like this but I am a proud girl ! oh yeah im a size 5 now ! oh yeah ! Struggling in those size 3 jeans ! BOOM!

HELPFUL LINKS ON THIS BLOG MAY APPEAR. THEY WONT INFLUENCE SPAM. SO CLICK ON THE ADS TO GUIDE YOU TO OTHER SOURCES :]

Hello Fitfam!

Ive been so busy ,I just came back from visiting my family after almost 7 years ! So ive been caught up with all of the packing and getting ready for my Finals ! I missed the gym for almost a week and ate very naughty but Im back and now I got sick. I think I caught the country blues and need to go back. Anyways Make sure to check out my fashion.blog I have some goodies and discount codes!
deniseexoxofashion101.blogspot.com .Also Keep the october challence going! add more sets ! Ill update the new challenge!



LOVE YA!!! DENISEEXOXOXOXOXOXOX

Week Two Challenge!

My apologies for the late post ! Ive been very busy and I will continue to be since its almost exam time again !

Same Rules Apply 1 Minute for each Set. Beginners: 2-4 Reps
Advance:4-6
1.Wide Pile Squat

2. Cross Over Push Ups.

3. Reverse Lunge with a Front Kick

4.Side Plank with Hip Dip.(30 seconds each side)

5.Single Leg tricep Dip.(30 seconds for each, rotate,left and right)

6.Curtsy Lunge with toe touches 

7. Elevated Bridge With Pull Overs.

Enjoy! Deniseexoxo

IG:Shantelle__xoxo

(Double Under Scroll )

October Meals From Dusk to Dawn ,before and after the Challenge

Hey guys! I am super swamped this week with so much "Writting Material" and "Events" and sleep if I can find time to get me some. So the challenge for the 2nd week will be up no later than WEDNESDAY ! I just wanted to wish you guys GOOD LUCK AND DONT GIVE UP! Trust me to many it might not seem like a challenge but once you start your reps ,it will burn! Keep it in mind you should be keeping a lean fat , Moderate carb ,high protein diet. Here an example of what Im doing this week

Breakfast:
4 eggs(2 egg whites,2 whole eggs)
1 cup of oatmeal cooked in water and with banana ( i love bananas)
1 cup of plain black coffee :no creme or sugar

Lunch: 2 cups of Veggies ( High protein veggies to help you get in that protein)
Tukey about a hand full
1 egg
1/2 red grapefruit , Sometimes they are sweet and other times They are very BITTER. So I add a bit of fruit seasoning.
A twix in the mix lmao.

Dinner:
Same as lunch without the twix

Pre workout:
Have a rice cake with banana and peanut butter, almond butter etc . NO NUTELLA! haha
or Greek yogurt with fruits and nuts

Post workout :
Same as Pre Workout

All meals: I take my multi vitamins and my CLA

WEEK 1 ! 1,2,3 Go!

1.Body Squat with Knee High

Begginers: 3 Sets 1 minute each, Count and take note.
Advanced: 5 sets 1 minute each.
 ( So do this move for one minute,3 times or 5 . Giving you 3-5 minutes on each move)

Start with feet hip width apart and push hips back,
slowly lowering yourself to a maximum of a 90 degree
angle.

• Keep the knees behind the toes and use the arms for                                                                 balance. Most of your weight should be in your heels and not in the toes.

•  Keep heels touching the ground at all times. 
• Chest is up, core is engaged and tight. 
•  Squeeze your glutes on the way up from the bottom, 
• Come to a complete upright standing position, bringing your                                                               Right Knee to your chest forcefully as you bring your arms down to meet it strongly.

• Repeat the same powerful Knee lift on the left side. 
• Repeat the entire movement starting with the squat

2. Incline Push up

• -Start in the Tall Plank position with hands elevated on a bench, step or anything firm and about 12" high. 

• - Hands slightly wider than shoulders and shoulders in direct line with the hands, not behind. 

• - Keep the legs straight (for the advanced position) and the core tight, not letting the lower back become sway. 
• Slowly lower yourself towards the bench by bending the elbows. keep approximately 2-4 inches above. 
• Push back up using the Chest and triceps muscles to the initial Tall Plank position. 
• Keep head & neck in neutral alignment with the spine. Do not try to drop your nose to the bench first.ALTERNATELY, you can go halfway down and come back up 

3. Lunges in Position..

4.Tricep Dips 

5. Plank
6.pushups
7.Russian Twist

October Challenge Full Details

Im going to be posting this challenge,very easy to do and is GREAT for beginners or something to add to your usual challenge . I like myself have difficulties mainly on my upper body but I try to work with it without hurting myself. So hope you guys enjoy it .
Deniseexoxo

RULES AND DIRECTIONS:

• This total body circuit consists of 7 exercises that  engage multiple muscle groups. You will have a combination of strength, balance and heart-pumping cardio moves!
•  WEEK1 contains your 7 core moves. Focus on your form and on maintaining it for the full minute you're doing each exercise.
• Perform each exercise for 1 minute. Rest up to 15-30 seconds before moving on to the next move (or as needed).
• REST and REPEAT 2X's (beginners)4-5 reps for Advanced 
• These exercises wont change for week 1, so repeat for 3-5 days 
• Create a combination ,3 days of this and 2 days of HIIT (Download App on Your Market .Free of Charge )
• Measuring your body is a better number than the scale! write it down keep a small notepad or journal.
• WRITE DOWN YOUR PROGRESS! Even if you cant finish ,write it down and watch how much endurance and strength you will create during this challenge. 
• DONT GIVE UP!
• This Challenge was provided by betty rocker! I just made it simple and easier for others to access .

READ MY NEXT BLOG WITH ALL THE MOVES IN THIS CHALLENGE. Remember that proper dieting will increase significantly a better result.! Consult with your doctor and remember learning the posture can decrease chances of you hurting yourself. 

THANK YOU <333333333

Help A Family in Need , Familias Unidas!

Familias Unidas Funding Link

Familias unidas page

Hey guys any submissions on any needy family for the local Los Angeles area, please submit any family info and story to me @     deniseexoxo@gmail.com Deadline would be November 25 and the dealine to hit our $1000.00 goal would be on December 1st ! Also, items such as toys blankets can good will be gladly accepted and for the donation location for these items will be given once I have been emailed.

Thank you & spread the word! have a great day readers!

Amazing! Energy women chewing tablets!

So today I decided to stop by my local GNC to pick up some quest bars. After all everyone is raving about it... Anyways, moving forward, the young man who helped me gave me a few samples of different chewing candy each of these were different and well I wasn't going to take them in all at once haha.I just took the women's multi vitamin chewy tablet and, it wasn't after when I was walking away where I felt like freaking running a marathon!  I really felt like a ball of energy just grew within me. I don't know if they are supposed to do that but I am sold!  Haha.  Not to mention I was sluggish and in no appetite to talk or walk.  I highly recommend this, amazing and great in flavor!  Happy days everyone! 

            Deniseexoxo

Gluten Free Cookie dough and VANILLA spread! With Discount code

Yummmmm!

If its POSSIBLE I try to buy as much Gluten free items as possible. Many people (like me) Dont really like Peanut butter but its a great Fat alternative to add to our diet. Also almond butter might not be very pleasant. GREAT NEWS! Theirs hope and now you can satisfy your CRAVINGS and make FOOD fun and GUILT FREE! YOU FRESH NATURAL HAS CREATED THESE natural coco nut butter made products to help you . They currently have COOKIE DOUGH AND ALSO MAPLE VANILLA! Use these in replacement to peanut butter and almond butter for those who HATE either or ! HERES A DISCOUNT CODE TO USE AT CHECK OUT 

******************************DISCOUNT CODE: FRESH *************************

All of their products are:

• Paleo Friendly
• Gluten Free
• Dairy Free (Cookie Bites and Coco-Nut Butters)
• Preservative Free
• Naturally Sweetened 
• Egg Free (Cookie Bites and Coco-Nut Butters)
• Some are Vegan (Cookie Bites and Coco-Nut Butters)

Questions? Deniseexoxo@gmail.com

Thank You!

I just wanted to write a quick blog to all my followers and readers for always stopping by and reading my BLOG & ALSO SPREADING THE WORD! You guys have no idea how grateful I am that you guys take time out of your busy schedule to read my blog. Ive gathered readers from around the world which is pretty fuckin AWESOME! Like Ive stated before I am only giving information that I believe works , speaking from experience etc, I am not the body builder or the clean freak, I am real and honest! I hope this information helps you guys in getting back into a healthy you! You guys are my motivation to continue this blog. I love reading and getting informed and later passing this information to you guys! I try to make it a bit funny yet straight to the point! I thank you guys from the bottom of my heart because their isn't anything else I would rather be doing than to writing my blog for you guys! I am an open book and willing to help any one that might need it . I have also created another fashion blog (DENISEEXOXOFASHION101@BLOGSPOT.COM) that offers info on products ive purchased and also DISCOUNT codes for you guys! Again and again I will continue to Thank you guys for your support ! Please be advised that the ads on these blogs will take you directly to the vendor site and never to a spam site! Have a blessed day and remember tomorrow is a new day ,so its never late to start!

Deniseexoxo <3333333333333333

Encouragement & Becoming a better you!

Yes, my binge eating days have come to an end. I lost complete motivation and in the end the only thing that i lost was my progress. However its ok, I seen the consequences and I am not to happy about it , so now its time to get back in action. Ive had the stomach flu from my first binge (my body wasnt use to so much high sat fat,sugar,sodium) but slowly but surely im getting back.

Let me tell you, I had fun but dammmmmm I went a little too hard lol . Anyways, Its a Sunday ... MEAL PREP . I wont get fancy with my meal just my basic macros . I am doing an 8 week Shred program so I have my workout routine and my macro intake to help me get to my 12% 115lbs (ill be happy with 120lb)

Example of macro:

PHASE ONE: Week 1

Protein 132g; Carbs 165g; Fat 33g

ON my previous post Ive posted a link to where you can get your macro intake .....

35in Hips

29in Waist 

37 1/2 in Glutes

22 1/2 thighs

 Arms are measuring at 12in around of course... This is an example of what i am targeting.  All I have to give to you guys is Words of Encourgement and REALITY! So many people sit here and pretend to not binge and be the perfectionist clean eater. No , in reality we are only fooling our selfs. Dont get discorage and if you do its ok, just look for that motivation again! Its not easy but its worth it .

Become a better you, its not always about looking physically fit but most importantly its about your health. Obesity is not something that should be taken lightly. Its an increasing health factor that leads to DEATH! Many girls are using the term Thick and Curvy, of course their is such a thing, however their is a curvy and thick healthy kind. Dont justify obesity and sugar coat it with these terms. You are only fooling yourself. Its time to smell the roses and look around and look at yourself,your children. Do you want yourself or your family to die of something that is easily preventable? Think about it and make a change. Ive created this blog to help those who struggle like I did. Its free information that you can apply to your life and change it for the best. 

Love you guys & kisses for all the support and encouragement I am so blessed to have you guys my viewers/readers! 

Deniseexoxo@gmail.com

Shopping Time (Grocery List for Meal Prep )

I'm sure many of you are clueless when it comes to "what to buy, and what is good " So I made a Basic Grocery List to help you guys out and give you guys an idea of what is needed. This is not entirely my real list ,THIS IS JUST WHAT I WILL BE BUYING THIS WEEK FROM WHAT I AM MISSING.



If your looking into meal prepping , have enough Tupperware for your meals and snacks.
Typically I make my meals the night before. However when I don't, Ill make them on Sundays so let me do a quick breakdown.

You can create your own recipes with these stuff this is just a breakdown of what I usually eat , or what I try to eat if my food is not eaten by someone -___________-.


Usually this is the regular list

• Boneless chicken breasts
• -Lean cuts of steak {grass fed is best}
• -Lean ground beef {again, grass fed}
• -Ground turkey {pay attention to calories}
• -Greek yogurt {plain, not flavored}
• -Eggs and egg whites
• -Unsweetened almond milk (vanilly or regular)
• -Wild blueberries
• -Strawberries
• -Raspberries
• -Lemons
• -Kale
• -Spinach
• -Broccoli
• -Minced garlic
• -Green, red, yellow, and orange peppers
• -Onions
• -Tomatoes
• -Avocados
• -Extra virgin olive oil
• -Almonds
• -Oatmeal
• -Mustard
• -Cinnamon
• -Cayenne pepper
• -Dark chocolate

Unfortunately I cant upload this file (21st century acting like its dinosaur decade) so feel free to email me deniseexoxo@gmail.com

What Fitness plan FIT's you?

My personal advice, (coming from someone who has practically tried it all ,except forcing myself to throw up  <- please dont do that, your teeth with ROTT)  Quick blog I had some few thoughts cross my mind ,so this blog my be all over and make no sense !:]

• I want to loose weight, what should I do? Again reflecting on my previous post, Your nutrition is verrrryyyy IMPORTANT. If you eat like shit but kill 2 hours in the gym ,save yourself time and money and dont even bother. do your homework , Learn your Nutritional Fact LABELS! Eat proper.

Food journal is VERY helpful, Ive tried it and it keeps you alert and helps you reflect back on what you ate. 

Paleo Diet: To make it short and simple, You only eat what a cave man would eat 

Macro lifestyle: This is what I believed is made for my lifestyle. Macro consist of getting your macro intake and focusing on the most important concepts when it comes to leaning and building up. PROTEIN,FAT AND CARBS. Here you guys go found a calculator that can calculate your ,daily macro intake !:]

http://www.freedieting.com/tools/nutrient_calculator.htm this is also what I meant in my previous post, when it comes to macro you CAN EAT ANYTHING, 

EX:160G PROTEIN/80G FAT /100G CARBS 

If you choose the Big mac, you will subtract the prot/carbs/fat from your daily intake . compared to the healthier option,giving you more room and options for 3 more meals. 

Very important. You need to boost your metabolism? 

To be continued... Its gym time again at 4 am 

Deniseexoxo!

MACRO DIET, WHAT IS THAT?

Im going to make it as short as possible and to the point .
WARNING: Im more than 80% sure this will be contradicting some of my previous post but this is a different approach to those who are incapable of doing the other meal plans.

Anyways..

• MACRO DIET (LFESTYLE) WHAT IS IT? I put lifestyle because theirs no point of yo yo dieting breaking a sweat if your going to be doing that shit.

Macro diet only focuses on 3 things FAT,CARBS,PROTEIN intake.

• 

  IF IT FITS YOUR MACROS

•  
• OK, SO HOW MUCH OF EACH SHOULD I HAVE?

Every indivdual is different Find your calorie, protein, carb, and fat intake. How you do this is up to you. If you know your body quite well, you can probably have a fairly decent guess at the numbers yourself. Otherwise, use some sort of calorie calculator to work out your daily energy expenditure and go from there. Shoot for at least one gram of protein per pound of body weight when bulking and slightly more when cutting. Carb and fat intakes are very individual.

IG:KMAECAGS (she can help you get your macros (meaning she will give you ur macros based on your height weight ,goal how much grams you will be eating week by week, its not free but is the BEST you will get ,check out her clientele)

• Is Macro for me?

Well yeah if you have trouble giving up pizza, burgers,fries and cheesecake. Then yes.Also those asking to lean out.

 

• So, what your saying is that I can eat junk and unhealthy food?

YES!

For example: 160g Protein, 120g carbs, 80g fat <- Daily intake.

I pulled these numbers out of my ass.

You decide to eat a piece of pizza.....

PIZZA: 340g carbs, 3g protein, 80g fat.

Guess what? I hoped you enjoyed all three meals in one lol !!!




So it works with small things like cookies, dark chocolate, ice cream etc. Dont abuse it, explore and weight your food. Scale can cost you like 35 bucks! Its cheap an efficient.  email me if you have any questions, Deniseexoxo@gmail.com .. New to the macro life and I dont want to leave it. :]

 



How to Keep The weight Off.

If you ask me its not magic trick, it only takes one thing to maintain a healthy weight.

->Dedication<-

If your not dedicated to a new you, chances are you will continue to remain in step one.

Weight loss is a journey, you need to dedicate yourself in changing how you eat most importantly. This is a LIFESTYLE change not once im back to where I started. There is no point in working your ass off, dieting loosing the weight, and you throwing it all away and going back to square one. The point is not to go back to old habits.



When you buy groceries, learn to read your Nutritional Facts Labels, look at the serving size because that will let you know how many servings your in taking when it comes to sugar,salt etc. Also ,don't be fooled when shopping consider store brand products and compare to other brands. Many times store brands are a bit better because they somehow contain less of something and they also cost less. Ingredients , so so so important.

They are written by how much the product contains. For example on the picture above, this product contains more wheat flour than any other ingredient. Its also important to understand these terms because about you will see sodium , and in the ingredients it sometimes wont state salt, (e.g., sodium salt or ammonium salt) or by the name of the anion (e.g., chloride salt or acetate salt).Pasteurized ,concentrated ,artificial other natural flavors etc these are ALL BAD. Some of these are harshly chemically processed and can really destroy you slowly inside. Same thing goes for sugar Saccharin, Here's an article read about it, This chemically produced toxin can cause cancer .

 

http://naturalhealthsherpa.com/saccharin-danger-side-effects/52849

 

Aspartame, This product is horrible! This is by far one of the best articles I could find that breaks it down ,once you read on the side affects of this chemical you will be astonished.

 

http://www.sweetpoison.com/aspartame-side-effects.html

 

Let me cut this a bit short, Take a few minites to research your nutrional facts and also the ingredients you can not pronounce. It might save your life. :]

 

Happy Thursday !

xoxoxoxoxoxo

 

 

 

 

 

 

 

 

 

RippedRcipes.com Dont know what to cook?

As I sit here in my office ,I always think of what I should cook for lunch the next day or at night once I get home. You go and spend about $10-15 a meal per day. Fives times a week and that gives you a total or $50-$75 a week, $200-300 a month. Thats alot of fuckin money lol! You can buy enough food,spices,additives,snacks with $150 that can make up 2 weeks worth of food. Giving you and amazing Savings of $50-$150 per month, not only that ,but you know what the hell your actually eating and its healthy !(If you cook it right )

Sometimes my brain run out of ideas so whats better than a back up plan? Mmm nothing really. Rippedrecipes.com is a FREE websites that allows you to create a personal profile that helps you loose weight with awesome recipes.

Once you create your profile , it will ask you to state your Height,weight,and Activity level and the desire amount of lb you wish to loose per week. Ive said this before, The scale is not your friend. Let me get off topic a little bit here, I currently weight about 126 my body fat percentage is more important to me because my ideal weight goal would be 130 with a 18% bodyfat chart wise that would be considered boderline lean /average. Muscle is what defines those curves so make sure to eat right to shed body fat and light to gain and tighten those muscles.

Anyways, So once you put all that information, It will let you know exactly how much Protein,carbs, calories you should have per day. Since you have all this amazing info ,USE IT ! Now You head on to the Recipe tab on top and you use slide down how many calories, fat,cars etc you are needing per day. After a few recipes will show that fit your needs for that day. If you click on the recipe on your left hand side you will see the nutritional facts. VERY IMPORTANT that you read it, check the sodium and sugar content and if any saturated fat is involved ( This benefits those wanting to slim down and can also help those who intend to increase body fat) Remember too much of something is never good

Hope you guys enjoy this website :]

Ok now back to work :]

 

I just type away and dont really proofread my stuff , so excuse my too,to's, there,their etc etc .

 

VEGAS CHALLENGE !

Vegas Challenge !

I will be visiting the sizzling ,devils paradise this May for a few special events (Now that I think about it, Im actually excited ) Sooooo this means its shopping time and bikini seasooonn, sunkiss tan and unforgettable moments! I have about 3 1/2 weeks to get to my tip top shape and let me tell you ! Hell yeah! this is going to be fuckin hard lol, not impossible . Strict dieting and exercising, Insomnia will help me get to this but remember resting is highly necessary. So heres what I am looking into for the next few weeks ,This meal plan will be a routine meal plan (meaning that week 2 & 3 the same meals will be eaten unless I update or create  a new blog stating a meal change.

It hurts but im giving up what I once hated :'[ Beer . No more beer no more mixed drinks, I will only treat myself to tequila and not indulge just because thats the only thing that Im allowed to drink. This doesnt also mean that I will be drinking tequila everytime I go out for a few drinks,no of course not.

THURSDAY:

Breakfast: Oatmeal cooked in water mixed with half a banana and cinnamon ,black coffee 

Lunch: Sashimi platter ****

Dinner: Grilled Chicken Steamed veggies asparugus and green tea (From tea bags not lipton)

Lunch : Sashimi platter will not be eaten every day lol, this is just what I know my Lunch will consist of tomorrow. Lunch will usually be tilapia cooked or my usual chicken, turkey (Lunchs leftover will become dinner )

All these meals are accompanied with water ,remember H20 is your friend! Again CRAVINGS WILL OCCUR! Your human listen to your body! If its hungry FEED IT ! DO NOT STARVE YOURSELF! However, before you stuff your face drink water if cravings occur, you might just be thirsty. 

SNACKS:

• Almonds
• Greek Plain Yogurt
• Protein shakes
• Fresh fruit
• almond butter,peanut butter on whole grain 

Options,I have them here for you!

Menu #1

Breakfast (8am – 9am) 

½ cup oatmeal

1 cup yogurt

black coffee or herbal tea

Lunch (11am – 1pm)

1 slice whole wheat bread (cut in half)

2 ounces tuna (in water only)    

Tomato, cucumber, lettuce (equivalent to ¾ cup total)

1 teaspoon mayo + 1 teaspoon olive oil

Snack (3pm – 4pm)

1 cup of fresh fruit or 1 piece of fruit (apple, pear, plum, peach, etc)

Greek yogurt plain, add nuts or fruit or both

.

Dinner (5pm – 7pm)

1 corn tortilla

½ cup black beans

½ cup salsa 

1 ½ ounces cheese

½ cup shredded lettuce

½ cup cooked rice

Menu #2

Breakfast (8am – 9am) 

Smoothie (blend together 1 cup berries + 1 cup soymilk and ice cubes)

1 slice of toast

1 teaspoon of butter

Lunch (11am – 1pm)

1 cup cooked grain ( brown rice,quinoa)

¾ cup vegetables (such as steamed broccoli, cauliflower, carrots, etc)

2 ounces of lean meat (roughly the size of ½ deck of playing cards)

Snack (3pm – 4pm)

1 egg or ½ ounce of nuts/seeds

Dinner (5pm – 7pm)

1½ cups of leafy greens (salad mix or steamed kale)

1½ ounces of cheese

Menu #3

Breakfast (8am – 9am) 

1 cup high fiber cereal

½ cup milk/soy milk

1 banana

Lunch (11am – 1pm)

1 cup pasta

½ cup vegetables or ½ cup pasta sauce

2 teaspoons of olive oil

2 ounces of lean meat

Snack (3pm – 4pm)

1 cup raw carrot sticks/celery/green peppers

Dinner (5pm – 7pm)

  6 crackers

1 cup low-fat cottage-cheese

½ ounce mixed nuts

TEN HELPFUL HINTS FOR DIETING SUCCESS:

Plan out your weekly meals in advance.

Drink 8 or more glasses of water per day. And drink at least one glass of water before every meal to help decrease appetite.

Avoid temptations! Clear out your fridge and pantry of all food items that can derail your diet plan.

Eat slowly; chew each bite thoroughly and put your fork down between bites. It takes approximately 20 minutes for your brain to recognize that you're full.

Cook for yourself at home and resist the urge of eating out.

Try new foods whenever possible; it allows opportunity to bring variety to an otherwise restricted diet.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

Brush your teeth after each meal so you won’t be tempted to snack.

Sleep 8 hours per night. Research shows that lack of sleep can stimulate appetite and lead to overeating.  

Keep your eye on the ultimate goal!

Treats and meal dishes !

I've experienced it myself ,so I completely understand how hard it is to leave sweet yummy bread,sour candy ,soda (not much of a fan ) bacon ,processed meat etc etc you guys get what I'm saying . However , reading will get these negative thoughts and excuses out of the way ..I'm going to be posting here and there a few substitutes that I've made myself or I've seen on other clean eaters I.g,fb, etc with reference to where to read more or atleast for credit .

 

 

 

Bread Eaters:

 

Banana nut protein muffins
1scoop of protein powder
3/4 tsp of baking soda
1/2 tsp sea salt
3/4 cup almond flour
1/4 cup coconut flour
... 2tbls coconut oil

3 eggs

2ripe bananas

1/4 cup honey

1/2 cup walnuts

Bake at 350 for 20-25 mins

Blend together all wet ingredients

Then add dry ingredients. Mix well and use a 1/4 cup to divide into muffins pan. Makes 12 muffins

 

 

Provided by Kmaecags

 

 

 

Shrimp lovers!

 

Cooking Information:

Servings : 2 Prep Time : 5 m Cook Time : 7 m

Macronutrients (per serving):

Kcal: 159 Protein: 23 g Carbs: 1 g Fat: 7 g

Ingredients:

• 8oz shrimps, shelled
• 1 tablespoon macadamia oil (olive oil is ok too)
• ½ teaspoon paprika
• Pinch cayenne pepper
• 2 cloves garlic, crushed

Directions:

• In a skillet over medium-high heat, sauté the shrimp and garlic in the oil for about 5 minutes until it’s pink.
• Sprinkle the paprika and cayenne over it.
• Cook for about another minute and serve

 

Smoothie Time:

Last night I had a few fruits that were going to go bad if I did not use them ASAP.

So heres this delicious creation I popped in my blender.

 

 

 

• Freshly squeezed lemonade (yellow lemons)
• 1 cup of water (to get rid of the acidic taste)
• handful of berries
• pineapple slices, about a cup

Blend and wallaaaa! Add a scoop of Pro Cel protein, great for juices like these !

 

 

 

Ihop aint got shit on these Pancakes

The picture says 1000 words, but this is delicious! Everyone loves pancakes in the morning.

Ingredients

• 1.5 serving (serving = 1 scoop) EAS Premium Protein Powder - Vanilla
• 1 oz Oat Flour (Partially Debranned)
• 1 serving (serving = 2 tbsp) Let's Do Organic Organic Coconut Flour
• 3/4 tsp Baking Powder (Low Sodium)
• 3 large Egg White
• 1 tsp Vanilla Extract
• 1/4 cup Almond Milk
• 1/4 serving (serving = 1 cup) Kirkland Signature Greek Yogurt
• 2 serving (serving = 1 packet) Pure Via Stevia
• 1 cup, halves Strawberries
• 2 serving (serving = 1/4 cup) Walden Farms Calorie Free Pancake Syrup

 

 

Directions

1. Mix all ingredients together in a bowl (except for strawberry's and syrup).

2. Pour into a non-stick frying pan, set heat to medium.

3. Cook at medium for several minutes keeping an eye on the pancakes, once bubbles start to form, flip over and continue cooking for 5 minutes.

4. Once done, plate, top with strawberry's and syrup (trader joes has a great syrup that contains no sugar )!

 

 

 

 

 

WORK IT BABY ! What does what !

Ok ok people you wants killer abs ?

Yes ! Their it goes, Not much of a mystery but its only obvious.

As Ive mention on my previous post PROTEIN (chicken,salmon,tilapia,shrimp in some cases ,ground turkey )

Your veggies are very very important in your diet it contains high water and fiber content!

Berries are great antioxidant's that help your Metabolism ,inflamation,belly fat fighter!

 

Drinking water can help you from indulging and eating because your brain creates thoughts making it seem as if your hungry, but in reality your thirsty . Drink atleast a gallon a day yes I know its hard.

 

Whole grains, makesure everything is whole and make sure that when you look at your ingredients it does not say bleached flour!!!! big no no!

 

 

 

Leg extension machine: If you want to work out your inner thighs and quads this machine is great. If you’re just starting off then put the weight to 35kg and do about 8 reps, 4 sets(adjust seat to help support your back and adjust the equipment properly to your best comfort). If your legs are not burning by the time you get to your second set then I suggest you add some more weight.

This machine promises to work your quads and your inner thigh muscle, whilst they definitely work your quadriceps I have found myself that they really work my inner thigh muscles, in particular my vastus medialis which is the muscle just above the knee towards the inner thigh.

Do not make the mistake of doing lots of reps feeling comfortable, you absolutely need to feel the burn as this indicates your muscles are working and burning fat also.

 

 

Stairmaster:Im still scared of this machine but this machine is amazing! The stair master is one of the most intense cardio machines that will not only tone and strengthen your legs in various areas but will also improve your cardiovascular fitness. The stair master simulates the process of walking up the stairs, at a steady speed you will feel great for the first couple of minutes but give it some time and your heart will race and your thighs will feel the burn. Again, great indicators of a good work out.

 

Seated leg press: This is definitely one of my favorite machines after a good cardio workout because I get to sit down hehehehe. The seating leg press works your quads, hamstrings and your glutes. When I first used this machine I would do 10 reps of 4 sets on about 45 kg. I now do 15 reps of 5 sets on 105kg. It’s a work in progress but push yourself in terms of weights, you will surprise yourself how much you can push using this. Quick tips using this (there should be a guideline on the machine itself), when you push out from your feet (pictured to the left) push more from your heels, this will really work your glutes, and do not extend your legs to the point of locking your knees – you will cause serious injury to them if you do.

 

 

Overhead weighted squats

 

Your chest must be pushed out slightly to allow the back of the shoulders to support the weight carefully. As you rise from the squat squeeze your glues right in.

Ask for assistance the first time you use this and do not be embarrassed, you need to ensure from a member of staff that your positioning is correct otherwise you will seriously damage your back; overhead weighted squats work wonders for your thighs your glutes, your cardiovascular fitness and I’m sure even more, it is a MUST.

 

Until tommorroooww!!!!!!!!!!!!!!!!!!!!!!!!

DENISEEXOXO

CHEAT ON THIS !

Yup pretty much sums up this week! Sorry for the whole delay on my meals, I'm trying but its pretty hard to juggle everything on one tiny plate. Insomnia has been hitting real bad this week, So I'm pretty much just drenched !Now that I have more time than ever , I cant seem to figure out how I did it before. I guess

THE TIME HAS COME! I will be preparing my agenda to juggle everything so hopefully that will help me remember and prioritize the important things in my life.

LMAO this just made my day a bit soothing lol. I AM NOT THAT FRIEND.

ANYWAYS......! HERES TODAYS MEALS

 

TODAY WAS MY CHEAT DAY <3

• BREAKFAST

OATMEAL COOKED IN WATER WTH A STICK OF CINNAMON

• LUNCH

CHEAT MEAL BUFFALO WILD WINGS WITH A TALL GLASS OF WATER WITH MY SIDE OF VEGGIES

• DINNER

OH GOD IM STILL NOT HUNGRY BECAUSE LUNCH WAS JUST HIGH IN FAT,CARBS,SODIUM,SUGAR AND EVERYTHING YOU CAN THINK OFF..............

 

 

 

IM SO AS A MUTHA FCKKKRRR SO I HAD TO TAKE IT SLOW TODAY BEFORE I ENDED UP IN A WHEELCHAIR.

 

Lower body again, trying to tone my lower back so .. I did obliques, different techniques, Cant remember the names but search some up and just do them....Of course I couldnt skip my planks I love those biotches, fore arms and I finally have the scars to proove it, planking on concrete and rocks isnt fun.. I did cardio for about 20 minutes.

killed my workout with my 100% fruit and vegetable juice. OJ AND CARROT!

 

 

 

Delicious -Fast- and Easy. Im talking about BREAKFAST sillly

Breakfast:

• 2 eggs
• Oatmeal
• Avocado
• Peaches

My eggs consisted of 1 egg white and one whole egg, half a tea spoon of 100% olive oil, I  added pepper and a pinch of salt (pinch)

Oats: cooked in water , a pinch of vanilla extract and a table spoon(,maybe a bit less) of cinnamon powder.

Serving size:1 cup

Avocado my boyfriend. mixed it with my favorite tomatoes<3 and I added a pinch of Lemon in replacement to salt.

Keep it clean and simple<3

Yawnn!

Good morning Bloggees.

Thank you for stopping by <333 Yesterday was my first day back at the gym and well let me tell you guys that this is how I feel 

For (I repeat) personal reasons I am unable to do upperbody or any strength workouts that are too crazy . 

Get PHYSICAL

• Warm up

--20 minute elliptical Level 9 yesss I almost died ! I was dying at 5 minutes but kept reminding myself that ITS ALL MENTAL, PAIN? WHAT PAIN? then I had to stop because I was getting dizzy lol. Yes its been two months, and Ive never had a problem getting to 20 min.

• Plank

--2minute plank : Planks make for a great introductory exercise to teach proper muscular recruitment if proper body alignment is used. Planks build support capacity for more difficult upper body exercises. Lastly, although it should form the backbone of most exercise programs for any beginner, it should only be thought of as that, a progression, not a mainstay.

• Lunges w/ weights

-- 5lbs on each arm .. Self explanatory 

5 sets of 10 

•  Superman 

--2minutes Take it easy this is not fun or easy . This will help your lower back and strengthen your core.

•  Swim Superman!

--2 minutes .Superman position raising your arms and legs as if your swimming.

• 10 minute Stair master

--I cant recall the level or speed but I do it slowly because Im afraid to eat shit..

Reminder, Take it slow, take your time, the important thing is that your there and your motivated to become a better you<3 

Thank you for reading <333