Competition Mode ~ My Diet & Training

Pic is at 16 weeks out    4/30/2011

So what does it mean when you hear someone say "I’m Prepping for a Competition"

The basis behind a competition preparation "prep" is to lose body fat (properly), while holding on to as much muscle as possible!

~It takes alot of disciple & dedication~

All "preps" (Time/length, Diet, and Exercise) vary person to person...based on their body fat and goals!!
*So for me to go into specifics, would be pointless*

For my 1st Bikini Prep, I am learning that I hold alot of my body fat in my legs. So my diet and training (especially) will be the key ingredients in changing my body.

Now, don’t get me wrong, these two are the main ingredients when changing your body in general...but during a contest prep, it’s elevated to higher levels.

My diet started on 2/1/11...and when I say diet~ I mean, eating strict healthy foods to help strip the fat from my body. (Eating every 3 hours)

From 2/1/11 - 5/24/11 (I called this my pre-prep phase) ~ The foods I could eat:

(Proteins) ~lean

~Egg whites

~Chicken

~Turkey

~ Albacore (not tuna fish)

(Carbs)

~Salads

~Green Veges- Broccoli, Green beans etc

~Brown rice

~ Sweet potatoes

~Oatmeal -Steal Cut (not the instant packets full of sugar)

(Fats)

~Flax oil
~ Almonds *maybe*

(Supplements)

~Bcaa

~Glutamine

~Multi vitamin

* Water, Water, Water.... A gallon or more a day*

I was also doing double interval cardio sessions~ 2x a day ~  45- 1hr in the am & 30-45min in the pm. (Running on a treadmill- 1 min on, 1 min off) *Level hard*

In addition to the cardio.... I was doing strength training with weight 4 days per week~ Legs, back, Chest/bi's & Shoulders/tri's

5/30/11 ~ Will make me officially 12 weeks away from my compeition~ Aug 27, 2011 and in full contest prep mode!!!

My diet changed on 5/25/11 to ONLY:

~Chicken

~Tilapia

~Eggs

~Broccoli

~Spinach

~Asparagus

~Brown/Black rice

~Sweet potatoes

~Oatmeal

~Flax oil

~Cardio & exercises have remained the same for now~

As I said before, my diet & exercises are based on my body and goals...This should only be used as a possible template!!!

I am not a trainer (I have one who specializes in doing competitions) and this is all very new to me... I am still Learning, Growing and Enjoying the journey!!!

Until my next update......
xoxoxo

Beauty & The Beach ~ Confidence Boosters

Most people cant wait for summer to come so they can hit the beach....But for many women, the idea of baring all in a bikini or one-piece suit is nerve-racking.

A swimsuit means that your body and all your perceived imperfections are exposed for all the world to see.

More often than not, these perceived flaws are not as bad as we make them out to be. Often the problem is more of our attitude toward our bodies, than our bodies themselves.

So before you hit the beach this summer....give yourself a boost of confidence with some little affirmations!!!!

~ Love your body~

Try not to obsess over things you cannot change. Find a bathing suit that accentuates what you love most about your shape and forget about the rest. When you stop focusing on a perceived flaw, you are able to embrace the beautiful things about your body that actually deserve your attention.

~Be sexy for you~

Dont look for other peoples approval!!! Flaunt your curves only because you enjoy looking your best—and you won’t be concerned what other people say

~Don’t compare yourself to others~

Challenge yourself not to compete with the women around you. The minute we covet what someone else has, we stop celebrating the uniquely wonderful things about ourselves. If you act confident, you will look confident!!!

~Protect yourself~

Wearing a cute swimsuit is only the first step. Be good to your body inside and out by using sunscreen to protect your skin from the sun’s harmful rays. What’s the point of looking beautiful for the moment if you’re damaging your skin in the long run?! Be just as proactive about your look as you are about your health.

~Enjoy yourself~
Relax, take a breath, close your eyes and enjoy the moment. Feel the sunshine on your body & the sand between your toes... Lull yourself to sleep to the sounds of the ocean. If you spend the whole time worried that everyone is judging your perceived flaws, you will miss it all!!!

Hair Talk ~ Chicoro's 10 Steps to Gain & Retain Length

I love learning and growing!!!

Since I have been on a healthy journey for my mind, body and hair... I'm always reading and looking for more information that I can use to better myself.

Recently, I came across a website ~ http://cocoandcreme.com/ ~ that had a post on it about how to gain and retain your hair length.

Read what it said below...

The following list was composed by Chicoro, Author ofGrow It: How To Grow Afro-Textured Hair To Maximum Lengths In The Shortest Time. Also, see below how you can download a free copy of her 13-page book and receive weekly hair tips.

1. Avoid bleach and hair dye. These products degrade the protein on your hair, damage the hair, and make the hair strand weaker and vulnerable to breakage.

2. Detangle hair with fingers only enough to section your hair before washing. Do this only if hair is not dry and hard, matted, or sticky with product. This will help to smooth hair in one direction and minimize tangles.

3. Detangle hair when wet with a comb, when trying to remove snarls and tangles. Afro-textured hair is more relaxed when wet and less prone to breakage when wet.

4. Air dry hair whenever possible. The moisture level in hair matches the moisture level in the environment. Blow drying dries hair and removes natural moisture from the hair strand. This makes it prone to dryness and breakage.

5. Cover your head when in bright sun and windy environments. The sun and air degrade the protein in your hair and break it down. This weakens the hair strands and hair structure.

6. Moisturize and lubricate your hair. Moisture comes from water. Your hair strands contain water and this is what makes the hair flexible and pliable. Lubrication helps the hairs to slide past one another and align in the same direction. Water provides moisture and oil like substances provide lubrication. They are not the same.

7. To hold on to all the length you get, use protective styling. This keeps the ends of the hair from the air and minimizes dryness. Protective styling is not necessary to gain length, but can help you to grow your hair past the point where it usually breaks.

8. Put down the scissors. Cutting hair does not make it grow. Trim or cut when hair is split or broken. Most hair grows unevenly. It’s natural.

9. Set goals for your hair. Determine what you want to do. Goals help keep you on track.

10. Document your hair journey. Take photos of your starting point. Write down what products you use and how you use them. Photos help you to see true progress. Without photos, sometimes we cut off our hair because we think we have not made any progress. Photos and journals help you to see clearly and serve as a record for what works and doesn’t work for you.

For a free 13-page booklet filled with information on how you can gain and retain length as well as to receive biweekly email tips, visit Beauty Bit By Bit and put in your email information.

Clean Eating 101.... Back to the Basics



One of the most important pieces of health and fitness information you can know and live by is that….                              

                                  “You can’t out exercise a bad diet”

What exactly does this mean?!

It means you cannot work out 7 days a week & expect to lose weight, if you have poor eating habits!!!

I've struggled with this concept for a long time. I use to think if I ate some ice cream or cookies, I could just burn it off on the treadmill.

Well, that concept quickly got me nowhere!!!

It takes a consistent healthy diet (Lifestyle) and a consistent exercise routine to keep your metabolism running smoothly.

 Exercise is not the opposite of food and food is not the opposite of exercise.... they work together!

Think of food as fuel for your body….. Just like a car needs gas, you have to give your body the proper fuel for it to run efficiently!!!!

Clean Eating Principles to live by:

~Eat mini-meals every few hours (5 to 6 small meals per day total) to keep blood sugar level and prevent hunger

~Combine lean proteins and complex carbs w/ your meals

~ Eat proper portion sizes (especially when eating at restaurants)

~Drink at least 8 cups of water every day

~Consume healthy fats, avoid saturated and trans fat

~Avoid all over-processed and refined foods (especially white rice, and white flour)

~Avoid soda and other sugary juices and drinks

~Avoid high-calorie, zero nutrient foods (i.e., junk food)

Benefits of Clean Eating:

~Fat loss

~Weight loss

~Increased energy

~Clearer skin

~Shinier hair

~Better sleep

~Increased mental well-being

Eating clean is not complicated…. It just takes a conscious decision to choose better eating habits!!!

Progress...Enjoy the Journey

Ever watch a butterfly in flight…..its presence is always so beautiful!!! 

Not just the butterfly itself, but the stages it must go through to become a beautiful creation.

It starts out as an egg and grows into a caterpillar…during this phase all the time is spent eating and growing.

Next, is the transition stage…. during this phase the caterpillar becomes fully grown. ~ It may not look like much has happened, but big changes are taking place inside~

Lastly, the adult stage….The Butterfly!!!

Just as the butterfly must go through stages, I am learning more and more that life is the same way.

It is about loving where you are, at this very moment…… to move forward, to grow and transform to the next stage of life.

Weight loss is no different!!!

It is a journey which starts on the inside, then manifests itself outwardly to be visible to the world.

A journey where you must love your body, where you are, at this very moment.... 1st!!!

A journey that will push you to set your fears aside and reach for what you want in your life.

 A journey where you learn to enjoy each step and know….

                       You Are a Beautiful Work-in-Progress!!!!

A journey where you learn to accept it for what it is and do what it takes to create a healthier you.

The New Cardio

The days of long, boring, traditional cardio machines are OVER!!!

Interval training has become the new leader in burning fat & getting a lean body…. Now you can get in & out the gym in less time, but with the same… if not better results!!

                 All you need is a “Jump Rope”   Yes… That’s right!!!

Jumping rope is a great way to increase your cardiovascular and muscular endurance along with agility and muscular strength. You can incorporate it in between your sets or do your own circuit.

                         Its Fun...   Its Fast...   & it Fits everywhere….

So if you are looking for a heart beating workout…Try the Jump Rope!!!!

Motivation...Where Are You

I know I should be doing it...

I really want to do it…

I believe I can do it…

Yet, I’m still not doing it…

Motivation, Motivation, Motivation….  Where Are You?!?!

M-O-T-I-V and A-T-I-O-N simply means a motive to take action….It is the internal driving force by which we achieve all our goals!!!!

We all need motivation to succeed in every aspect of our lives.….What motivates me, may not motivate you!!

I’ve struggled with my weight ALL my life. I was an overweight child all the way up to HS. After that, my weight was a constant up & down battle.

It wasn’t until Dec 2008, when I got my 1^st gym membership, that I started learning how to lose weight with proper nutrition and exercise.

For 5 months straight, I “Dieted” and worked out 2x a day…I lost a lot of weight, but my eating habits didn’t change.

5/2009

5 months later I found myself back at the beginning…. Starting over!!!

2010

It was then, that I decided…..Enough was Enough!!!

             4/30/2011

Now, my ultimate challenge... My 1st OCB~Bikini Competition~ 8/27/2011

My motivation stems from the long battle of not being able to control my eating habits; from the memories of being teased as a child; from the years of my weight going...up & down & up again!

My motivation is what drives me to push myself. It’s the place that I go to when I’m at my lowest moments, for mental and physical strength!

Finding your motivation and staying motivated is not as difficult as it may seem. It just takes discipline and some will power…

~Start by visualizing your desired outcome: Create a picture of what the desired final outcome will look like, and have this vision in your mind at all times during the day. Iimagine how it will feel when you achieve your goal.

~ Set small weekly goals & keep track of your successes in a journal.

~~ Use visual aids to monitor progress. Take pictures of your goals and create a “Vision” or “Dreams” board. You must… See it! Feel it! Smell it! Taste it!

~ Train yourself to finish what you start by refusing to quit until you are done. Cultivate the habit of determination and persistence.

~ Write affirmations to remind yourself how committed you are to reaching your goals.

~ Get help and support from people around you.

~ Ignore negative thoughts, people and situations.

~Celebrate your achievements…this will keep you on track for the next one.

Lastly,

~ Define your own version of success; don’t let others define success for you. Your goals must be your own for them to motivate you. You have to be mentally invested in them!!!

Go Bold ~ Nail Trend Alert

                                 
                                           
                            Pinks, Purples, & Crackle ... OH MY!!!!

                                                   COLOR is in

                                               and EVERYWHERE...

                                From plain to stripes to animal print

 I have always been one to stay in the nude *No pun intended* family to play it safe,, But not this year!!



        Im in love with ALL the pinks and purples... So many colors to choose from

                                              What is a girl to do!!

Confidence Boosters

We all look our best.... When we all feel our best!!!

So, for this summer.... have fun and explore with more beauty products!!!!

Glisten Up~ Dust a shimmery shadow on your lids; either alone or on-top of your go-to hue. “This will instantly wake your face up.”

Get Cheeky~ Tap on a cream blush. This will illuminate your face for a natural glow.

Go Bold~  Don’t be afraid to wear a bright lip color. “It’s an easy way to perk up your skin.”

Hair Talk~ The Power of Thought

I have been on a healthy hair journey for a little while now..  Learning and applying all of the information that I have been reading.

Recently, I came across a blog~ Relaxed Hair Health http://relaxedhairhealth.blogspot.com/, who had a post about another young woman named “NJOY ~ titled: 8 inches of growth so far this year”

Immediately I was on it. Reading and ready to apply EVERYTHING she did.

As I continued reading the post….more & more I became amazed. This woman didn’t use any special growth products, concoctions or hair magic!!!

Read her amazing story below and become completely blown away….

You mentioned visualizing and expecting growth, did you spend a specific amount of time visualizing daily? What exactly did you see in your visualizations? Can you describe the process?

I’m a mother of 5. The only uninterrupted time that I really have to myself is time spent in the bathroom. I take nightly bubble baths to unwind and relax. I thought this would be a wonderful time to visualize my life goals, including my hair goals. I created a vision board and hung it where I could see it while relaxing in my bath. My vision board consists of photos pasted onto a poster board and framed to resist moisture and look nice.

I’m sure most people are familiar with vision boards and choosing photos that represent the end results of what you’re envisioning in the different areas chosen for focus. In every picture that represented me, I made sure the woman had long hair and, when possible, I’d paste my face over hers in the picture. For my hair goal, I created this pic:

Generally speaking, I’m a very confident person. I believe that if it can be done, I can do it. Upon joining LHCF, I spent a great deal of time reading threads, paying particular attention to what was being said by the long-haired ladies. They were already where I wanted to be and spoke nonchalantly about length and maintenance. It seemed to me that growth was to be expected. I never really entertained threads that spoke of the struggles and frustrations that some feel. The idea of growth was planted in the fertile ground of an open mind and a can-do attitude.

And then it happened. I read a thread about a member who claimed to go from sl (shoulder length) to almost wl (waist length) in a year. Well, that’s the way it came across in a thread that was asking about the original thread. I’m not sure of the actual lengths, and judging by the pics she has in her fotki, she was growing longer than a year but, I didn’t notice that right away. All I knew was that she was able to do it so, it could be done.

I joined various challenges, including one called “Get an inch every month 2010”. Well! It seemed others were expecting an inch a month so, I was in! I could do it. I believed it and expected it. After all, I was taking care of my hair and hair is continually growing. Why wouldn’t I reach WL? The distance was less than twelve inches. Lol.


In addition to that pic, I also make mini-goal length pics. I print out a decent length shot pic and use a marker to extend my hair to the next goal length (I'm sure it would work better with photoshop or something but, I have no skills with that). And from where I'm sitting in my tub, it looks good enough for visualizing. I sort of see that as spoon-feeding my mind believable bites. It's not too much of a jump for my mind to believe. It's usually just a few inches beyond my current length. So, when I was above apl, my mini-goal visualization pic was bsb length. And my current mini-goal length pic hangs between wl and hl and looks full.

And, I also have written around the pic, the words "LONG", "STRONG", "THICK", "HEALTHY HAIR". So when I'm looking at the pic, I'm convincing myself that what I'm looking at is my current length. It's not too much of a stretch to believe and I get excited and start singing and thanking God for the beautiful mane. And by singing, I mean I made a little sing-songy song out of the words on my pic. "I have long, strong, thick, healthy hair! Thank You, Lord. Thank You, Lord!" I do that daily and am literally speaking life into my visions. And before I'm done, I spend time focusing on the full goal pic and tell myself how beautiful my hair looks and what a good job I've done taking care of it. And of course, thanking God for my crowning glory. I don’t go into a trance or anything like that. I just view the photos as though it’s already a done deal, and I allow a wave of gratitude to spring forth.

Also, from the beginning of my HJ, when I shower, I throw my head back and swish it around a bit while the water runs over it. The wet hair feels heavier and, in my mind’s eye, it’s longer, so I act that way. It’s fun to flip your long, luxurious hair in the privacy of your own shower. It’s important to have fun and to feel grateful.

How did you keep your thoughts focused on growth for an entire year without become frustrated, distracted or unfocused?

Well, a few things. Taking regular pictures reassured me that my hair was growing. I went a little overboard when I first started but, that was because I was excited to see growth. Eventually, I decided to stop looking at my hair every time I was in front of the bathroom mirror, particularly after spending time visualizing. The last thing that I wanted to do was convince myself that my hair is bsl (bra strap length) and get out and find that I’m still apl (arm pit length), for instance. That allowed me to take the feeling of my new length with me into my day. And when in front of the mirror, I’d push my hair behind my back so that I couldn’t see the ends. My front is shorter so, I’d sweep that back and blend it with the rest of my hair.

Also, staying away from the naysayers and plugging into positive support. It is crucial to protect your mind from poisonous thoughts and people. I surround myself with positive and encouraging people and avoid negative people and posts like the plague.

Oh, there were times when I felt anxious and unsure about what to do in different situations but, I’d go to those who have been where I envision myself and ask questions and get support. Speaking of, I have a hair buddy that is a cheerleader out of this world. We message each other regularly and help each other over the bumpy spots. But, let me be clear, when I’m spending time visualizing, I never allow thoughts of any hair concerns to come up. This is because I’m focusing on the end result, and not the process of getting there. I don't know that visualizing and positive thinking alone could cause this sort of manifestation. I believe faith without works is dead. Therefore, it was also my responsibility to practice good hair care techniques, such as keeping my hair moisturized and protecting my ends. I also took supplements to provide good health from the inside out and practiced regular scalp massages with a sulfur and oil mix for increased blood circulation to the scalp. I believe these good works combined with visualizing and faith manifested the growth that I expected
You also stated that you "kept the ideas that my hair grows fast and that it's constantly growing in front of me." Can you elaborate and what that meant in you daily, monthly, etc?

I kept these ideas in front of me by placing my progress pics in my siggy. I’m visually reminded of my growth over and over while on the boards. I always include my start picture along with my most recent pic. And when I look at that, I remind myself that my hair has grown since that last pic. Woohoo!


Have you used the power of attraction to produce other dramatic results in your life beside the gorgeous hair?

Absolutely! There are things on my current vision board that have come into my life with stunning results. For instance, I have a pic of a small group of women with the caption “Good Friends”. One of the ladies, from a distance, resembles me. I used a pen to extend her hair. I’m amazed to find that not only have I made close friendships with women since I posted the pic, but the friends that have come into my life actually resemble the women in the picture. I can associate a friend’s name with each woman in the picture. Now, I NEVER expected that! LOL. Now THAT’S what I call getting what I asked for!

Another awesome example is my Lexus. My screensaver is a slideshow of pics that I created for visualizing. One of the pics is a Lexus. I edited the pic to put my name on the front license plate and thought nothing else of it. At the time, I was driving an SUV because of the size of my family. I longed to be in a car but, it wasn’t really practical. Long story short, my husband called me one day and asked me to meet him to look at a car that he thought that I might like. Keep in mind that I never shared my pic or my desire for a Lexus with him. I didn’t want him to think that I was into some sort of hocus pocus mind thing. Also keep in mind that we were upside-down in our SUV value because the high cost of gas dropped the value of our vehicle. And, to get a LEXUS while upside-down in our SUV was just not supposed to happen. Anyway, the car was perfect! My color, style, interior~ BEAUTIFUL! But surely the numbers would stop us. Nope! I felt like a miracle happened. I didn’t make the connection with the picture until I went out and bought a vanity plate. J

I’m very aware that there is power in the words that I speak and what I believe in my heart. I believe this principle is biblical and is available to us all. God said that whatever you ask for in prayer, believing, you will receive. I believe this 100%. And my faith coupled with His grace has produced this expected blessing and MANY others in my life. ~ And I’m thankful.
Call those things that be not as though they were. -Romans 4:17

I am very thankful that I found relaxed hair health’s blog and even more thankful that NJOY shared her experience and journey. If you'd like to know more about NJOY's journey, you can check out her detailed regimen . http://www.longhaircareforum.com/blogs/188702-njoy/22407-updated-reggie.html

Beauty Talk~ Honey

Honey is full of ever-increasing medical and cosmetic benefits. It serves as a substitute for artificial sweeteners, promotes weight loss, and helps immunize against allergies. It also offers antioxidants, natural energy boosters, and healing properties.

Honey has also been used as a beauty enhancement for years...

The benefits include:

~ Cleansing Scrub: Honey mixed with ground almonds makes an excellent facial cleansing scrub.

~ Skin Firming Mask: A tablespoon of honey whisked together with an egg white, 1 teaspoon of glycerin and about 1/4 cup of flour makes an excellent firming mask. Just smooth on the face, leave on 15 minutes, and rinse off with warm water.

~ Skin Moisturizer: Honey also makes a great moisturizing pack. Just mix 2 tablespoons of honey with 2 teaspoons of whole milk, smooth over the face and throat, and let it do its job for 15 minutes. Rinse off with warm water, and finish splashing with cold water.

~ Lotion for Dry Patches: Honey also makes a great lotion for dry patches of skin on hands, elbows, or other parts. Just mix 1 teaspoon of honey with 1 teaspoon of olive oil.  Apply to hands, elbows, heels of your foot, etc., and wash off after 15 minutes.

~ Cure for Chapped Lips and Acne: Honey works well on chapped lips and for acne because it has antibacterial properties.

~ Conditioner for Dull Hair: To give your hair lustrous shine, mix 1 teaspoon of honey into 4 cups of warm water or add it to your conditioners

~ Antibacterial Mouthwash: Mix 1 tablespoon of honey with a cup of warm water. Use it as a mouthwash. Honey cleans teeth and dentures, and kills germs in the mouth.

Learn more on the benefits of Honey

Are You Addicted to Sugar

Have you ever tried to have 1 piece of candy, but end up eating the whole bag?

Have you ever tried to eat 1 bowl of ice cream & end up eating the whole container?

Is it a MUST to drink soda with all your meals?

Do you crave breads, chips, cookies……etc

Well you are not alone!!!    

                 Hello… My name is Bukola and I’m addicted to Sugar!!!!

I LOVE junk food…. Like ALL of it!! To the point that if I eat 1 piece, I can’t stop eating it… FOR DAYS!!

All my life I have struggled with my weight. Up & Down & Up again!

I tried everything….

The “Beyonce Diet” You know what that is right…Only drinking lemon water, maple syrup and cayenne pepper for like 2 weeks..   Yeah, that was a JOKE!!!

The “NO CARB” Diet… That just led me to crave more junk food!!

It wasn’t until I started to do a lot of reading & research on the possibility that I may be addicted to sugar.

The TRUTH… SUGAR IS ADDICTIVE!!!!

Think about it…

Sugar is everywhere!  It is advertised on television, at parties, in drinks, and hidden in many foods. It has been found to contribute to tooth decay, gum disease, type 2 diabetes, osteoporosis, heart disease, and some auto-immune diseases. It is the primary cause of obesity in both children and adults.

The over-consumption of sugar, not only affects your body, but your state of your mind!

Some claim sugar is a drug, and functions much like many other drugs by activating beta endorphin receptor sites in the brain, the same receptor sites that are activated by heroin and morphine.

Hmmm…

Have you ever tried to STOP eating sugar… It’s HARD right?

You get mood swings, headaches, nausea, anxiety, depression…WAIT, don’t drug & alcohol addicts get the SAME withdrawal symptoms?

Hmmm…

So what is the solution…Well, for me…. I QUIT!!!!

Just like alcoholics must stop drinking & drug addicts must stop using. I quit eating sugar… You’re probably saying…..Like forever? 

                                             YES, FOREVER!!

I finally came to the realization that I’m better off without it.

I have more energy, my skin is clearer, my hair grows faster, and I don’t feel bloated or weighed down!!

Sooo... Why am I eating it again?!?!

Now what to do, If you want to quit... where do YOU start?

 1^ST by admitting that you have a problem…… Then discover alternatives!!

~ Learn all the sneaky names for sugar. Read food labels and get rid of condiments, sauces, and dressings with sugar in them.

~ Eat fruit. Fruit is a great way to eat something sweet, and control calories

~ Avoid artificial sweeteners. (I’m still working on this one)

~ Eliminate the white stuff. White flour, white rice, and white potatoes. These have the same affect on blood sugar as sugar, and this will make sugar harder to kick.

~ Avoid juice. Even 100% juice is sugar water in disguise. Drink water, and if you must, only a splash of juice for flavor.

~Try stevia

~Learn to use honey

~Limit alcohol. Alcohol is made from sugar & acts like sugar in the body

~Eat sweet potatoes, red potatoes, and brow rice. These are the foods to replace the white foods with.

As you get more and more comfortable with these changes, you will be able to cut back and eventually eliminate sugar from your life!!

The Power of Self Talk

Self-Talk is something we do all day long.

It is the internal conversation that goes on in our mind, from the time we wake up to the time we go to bed.

Every word you speak has power. Many people underestimate the power of self talk because they don’t know the impact that it has.

Negative self talk such as.…I’m not good enough, I cant lose weight, This is to hard,  I cant do this, I cant do that, etc....can destroy your life and make it virtually impossible for your dreams to come true.

The worse part about this is most people don’t even REALIZE that their self-talk is NEGATIVE!

Here’s the thing...  the brain doesn’t distinguish between “good” and “bad” commands. It simply accepts the Self-Talk and uses it to shape your life.

By changing your self talk to positive phrases such as …I am in control, I can do all things, I love my body….You are able to take control over your life.

When you begin to practice positive self-talk and keep your words/mental pictures consistent with your goals & dreams…there is nothing that can stop you from being the success you were meant to be!!!!

Muscle is the New Sexy

Strength training is no longer a man's world. Women are starting to understand that....Building Muscle = A Sexy Body!!!!

Fact: The more muscle tissue the body has, the more calories it will burn at rest

Alot of women fear lifting weights b/c they don't want to get "Bulky"

Well Ladies.... The good news is, that's not possible!!

We do not possess enough growth hormone & testosterone to produce such an effect.

So, the next time your in the gym, skip the treadmill and go grab some WEIGHTS!!!

Hair Talk~ Co Washing

I workout 5 days a week, sometimes even 2x a day. Yes, the benefits are awesome, but it can also wreak havoc on your hair.

So to add the moisture back, I like to do something called: Co- Washing or Water Rinsing

Co-washing is just washing your hair with conditioner instead of shampoo...Hence the name!
Water-rinsing is the same, but without the conditioner.


The benefits:

Keeps your hair moisturized
Keeps your scalp clean
Helps you retain growth by keeping hair moisturized
Feels wonderful in this heat

                   The product I LOVE to use is Suave Almond Shea Butter

                                 Its cheap & you can find it anywhere


To learn more on Co-washing & its benefits.... Check this vid out

Want to Burn Fat....Up Your Intensity

Anyone who knows me, know I am a Youtube junkie. I Youtube EVERYTHING and workouts are like #1.

Through one of my random searches, I came across a channel that blew me away... Not only does the chic look good, but she puts in work!!!

Check out some of a her vids

                                         

                                                

So, now you know... if you want to burn fat.... This is how you should be working out!!!

For Free Fitness, Diet & Tips goto http://www.bodyrock.tv/

Beauty Talk~ Instant Glow

Summer is here & you know what that means.... Time to show some skin skin skin... Are you ready?!?!

If not, dont fret.. now you can get an instant glow with: Jergens Natural Glow Express

                                          My new product Rave!!!!

This stuff is amazing... It litterally does just what it says.. So if you need an instant GLOW, this is a must have!!!

Product Features

• It quickly gives you a healthy, summer glow with advanced glow perfecting complex.
• When used daily you will get more than a full shade of natural summer color in just three days.
• Once desired color is achieved, maintain your glow with a Jergens natural glow daily moisturizer.
• Color starts in just one use.
• Quickly gives a full shade of natural summer color in just 3 days.