Women: Just Beautiful!!

Dont you just love being a woman!!!

The BAP Handbook

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(The book every young lady should read)

I remember reading this book during my early teenage years!

At the time,  I don't think I took any of the information seriously, but I did take heed to the 9 never's!!!!

The 9 never's?!

See, to become a "BAP" (Black American Princess) you have to take an oath and that oath says...

NEVER Embarrass my family

NEVER flaunt my wealth and privileges

NEVER wear holey underwear

NEVER accept less than one carat

NEVER wear nail decals

NEVER have gold teeth

NEVER date a man with a press and curl

NEVER let them see me sweat

And I Will Never Expect Anything Less than the Best

 

Funny thing, as an adult... I still never do any of those things!!! 

"I Am A Champion"

We all need a little motivation in life... whether its going to the gym, school, work etc..

I love reading and listening to motivational tools that can inspire me to do better!

One day browsing the web, I came across this very emotional and motivational video called...

      "I Am A Champion" ~ The greatest motivational speech ever

Listen and be inspired!!!

Fit At Any Age

Ernestine Shepherd

Guinness World Records oldest female bodybuilder

Who would ever believe this woman is 75 years old?!

Not only does she look awesome for her age... she looks better than some women 1/2 her age!!!

But she didnt always look this way...

At the age of 56, she made a choice to get fit & healthy and she never looked back!!!

Shepherd states, " she began her workout regimen alongside her sister. Starting out with a simple aeorobics class, then increasing her workout incrementally. She had never given much thought to bodybuilding until a trainer at her gym suggested she start lifting weights. Once she began to see the effects of lifting weights, she dedicated herself to becoming the oldest fitness competitor. Then, she took up running, which led to her completing eight marathons."

Shepherd states, "she eats several small meals a day as part of a diet plan she formulated with her trainers. She takes in 1,700 calories a day, mostly comprised of boiled egg whites, chicken, vegetables and a liquid egg white drink. And she is adamant that she does not use performance-enhancing drugs or even supplements beyond vitamin D"

She is living proof that you are never to old to get into shape....

 So what is your excuse now?!

I'm a BBW girl... Join the team



Being a Bodybuilder/Figure/Bikini competitor can be a lot of fun and exciting, but it can also be a lonely journey!

The dieting, mood swings, working out 2x a day… If you are not part of the sport, you will never fully understand it!

During my prep, I believe being surrounded by other bikini girls, who had the same mindset & goals, played a huge role in keeping me motivated and disciplined.

Not to mention the camaraderie that goes on back stage… Priceless!!

Warren Fahrenfeld & Elise Firestone





“THE DYNAMIC DUO”

(is what I call them)

Warren: bodybywarren.com “Team BBW” ~ a highly experienced nutritional coach/trainer who specializes in competition preps and personalized training/diet plans

Elise: EliseFirestone.com “Cosmetic Artistry by Elise” ~ a highly experienced and talented cosmetic artist who specializes in competition make-up & tanning, photo-shoot/special occasion make-up and other customized services

What can I say.... Their a match made in heaven!

L-Glutamine for Sugar Cravings

Everyone knows how important protein is to maintaining your overall health, but proteins don’t just appear out of nowhere. They are formed by linear chains of amino acids, which are literally the “building blocks” of all life forms.

Amino acids are words you often hear in the health and fitness industry… We all have heard the words before, but do we really know what they mean?!

Well, amino acids are essential for the body to survive… they are divided into two groups: essential & nonessential and each compound plays a huge role in your metabolism, nutrition & maintaining an overall healthy body.

It is said, out of the 20 amino acids, humans can produce 10 (nonessential- meaning the body already supplies it), the others can only be obtained by eating the right foods- (hence the term essential – meaning we need it, but the body doesn’t supply it) such as… meat, poultry, fish, legumes, nuts, etc..

Supplementing your diet with amino acids benefits your body as well and can help simplify the process!

The word L-glutamine (a nonessential amino acid) is thrown around a lot in the bodybuilding world!

During my contest prep, L- glutamine (powder form) was my #1 supplement... I took it 4x a day (Which equaled out to be 20grams…1 serving/scoop is 5grams)

Before my prep… I still used it, but only 1x a day, normally after my weight training sessions to help with muscle repair.

It wasn’t until I recently came across an article about ending sugar cravings- (which creep up time to time) that I learned L-glutamine has a lot more benefits, than just aiding in muscle recovery!

I thought the only reason I was taking it was to help my body recover from the extreme amounts of cardio and training I was putting it through!

It never occurred to me that while I was taking it for training... it was also helping my mood swings, keeping me focused and helping me control my cravings, which aided me to be more discipline!

So, I started to do a little more research on it…

L-Glutamine:

“The single most abundant amino acid that the body creates. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), a contributor to muscle cell volume, and an enhancer of the immune system by: regulating protein synthesis, accelerating glycogen synthesis after a workout, sparing the use of the glycogen stored in the muscle cell and speeding up recuperation from weight training workouts.”

Beyond the “Bodybuilding World” ….

While L- glutamine may be popular for muscle recovery...

~It is also essential for mental activity and cerebral function

~It also supports the treatment of arthritis, auto immune diseases, intestinal disorders, peptic ulcers and connective tissue diseases

~It can also be used to help developmental disabilities, epilepsy, fatigue, impotence, depression, stress and schizophrenia

~It also promotes the maintenance of a healthy digestive tract and may decrease sugar cravings & the desire for alcohol

*Cravings start when the blood sugar levels are low.. which happens after our sugar is spiked from eating to much simple/refined/processed foods such as: fast food, white rice, white pastas & breads, pizza, ice cream, candy, sugary drinks etc (this is why you may hear people say.. when I eat junk food, I crave more <~  I’ve been there) glutamine tells your body to stop producing insulin, so that blood sugar levels stop decreasing and start producing glycogen, which helps bring your blood sugar level back to normal*

For this reason, you always hear people saying... Eat small meals throughout the day and add a protein to every meal this helps stabilize blood sugar levels, which in return help control cravings, which in return can help you lose weight!!

I didn’t understand all of this at first, but I’m slowly starting to get it!

So, your next question should be… how much L-glutamine does one need?

Well, since I’m not a nutritionist or a trainer or anything such... I would say talk to one of those first or go online & do some research.

As for myself, I am currently taking 2 servings daily…. Once in the morning and again after weight training!

Reducing stretch marks...natural oils that work

First of all.... What the heck are they?!?!

Stretch marks are visible scars that are formed (internally first) when the skin cannot endure the over-stretching and the elastin (which helps the skin stretch) and collagen fibers (which provide strength) reach a certain capacity. As a result, tiny tears begin to show up on the top layer of the skin.

They can occur on both men and women and typically appear after rapid weight gain or loss, muscle building, pregnancy, adolescence, and/or when other hormonal (internal) changes happen to the body.

While stretch marks can appear anywhere on the body, they usually appear in locations where the body stores more fat..... stomach area, breasts, arms, thighs, hips, and butt.

During the 7 months of prepping for my competition, I lost over 30lbs!

Yes, the results were nice, but I also started to notice I was getting stretch marks around my lower back & sides, arms and chest area.

So, me being the “Google Queen” that I am... Immediately started doing some research on products and/or remedies that could help reduce or get rid of them.

And in doing so, found 2 natural oils I call my “Miracle Workers”..... b/c I promise (I don’t swear) my stretch marks started disappearing ...

No lie!!!

~ Coconut oil and Castor oil mixed together ~

AMAZING benefits.... I still use it 2x a day, in the morning and at night!

Not only did they help with my stretch marks, but the overall health of my skin...

I started to notice my skin evening out and a brighter glow.... 

No Lie!!!

So that led me to do a little more research on the benefits of both oils and I found out.....

“Coconut Oil is extracted from the nut of the Coconut Palm tree. When the oil is derived from fresh coconut, without going through any chemical processing or bleaching, it is called Virgin Coconut Oil.

An important fatty acid in Virgin Coconut Oil known as lauric acid has been found to have anti-microbial, anti-bacterial, anti-fungal, anti-inflammatory and anti-oxidant activities that can be used both externally and internally.

Studies have also shown that Coconut Oil may help with hair problems, skin infections, stress, imbalanced cholesterol levels, weakened immune system, digestive problems, kidney problems, cardiovascular diseases, low blood pressure, diabetes, muscular strain, and rheumatoid arthritis. Enhance thyroid production, as well as fights fungi and yeasts that cause candidiasis, ringworm, tapeworms, athlete's foot, thrush, diaper rash, lice and other infections and parasites.

It is also known to help with the absorption of nutrients including vitamins, minerals, and amino acids in the body which enhances physical performance, endurance and boosts energy levels”

“Castor Oil is a very pale yellow liquid that is extracted from castor seeds (Ricinus Communis). It is an anti-inflammatory and anti-oxidant oil which has been used for centuries for its therapeutic and medicinal benefits. It is believed that most of castor oil's benefits are derived from its high concentration of unsaturated fatty acids.

Castor Oil has been used both internally and externally for thousands of years due to its many wonderful health benefits. Since it can strengthen the immune system, castor oil is considered a great remedy to treat the following major illnesses and ailments:

~Multiple Sclerosis
~Parkinson's Disease
~Cerebral Palsy
~Hair loss
~Pain from Arthritis and Rheumatism

It has also been found to help with many everyday problems such as:

~Yeast Infections
~Constipation
~Gastrointestinal Problems
~Menstrual Disorders
~Migraines
~Acne
~Sunburn
~Athlete's Foot
~Ringworm
~Skin Abrasions
~Inflammation

Along with the oils..... I also believe exercising, the food I was eating and the amount of water I was drinking played a huge part.

Vitamins and minerals are the key!

You want to eat fruits and vegetables with vitamin A~ which is essential for repair of skin tissue.

Foods rich in vitamin B such as: eggs, bananas, and rice.

Foods rich in Niacin~ a B vitamin that enables the skin to keep moisture such as: poultry, fish, beef, nuts and seeds.

Foods rich in vitamin C~ play a big role in collagen production.

Foods rich in vitamin E such as: blueberries, avocados, mangoes, leafy green vegetables, nuts, and certain oils, all are believed to strengthen the skin’s elasticity.

I was eating foods high in protein, antioxidants and vitamin A, C & E such as: egg whites, chicken, fish, broccoli, spinach, sweet potatoes, brown rice, & flax oil, and drinking a gallon (or more) of water a day!

As the saying goes…. You are what you eat!!!

Water plays a huge part b/c internal moisturizing is just as important as any oil or cream you apply externally.

Liquids such as coffee, tea and/or caffeinated sodas all act as a diuretic which releases moisture from the body.

You have to hydrate the body and skin!

5th Place Bikini ~ Out of 10 Girls

It was a long 7 months of dieting and training!!

Alot of sweat, some slip-ups, few curse words, couple tears and one almost...       "I Quit"      but I didn't!!

I kept pushing and the end result is here... 5th place out of 10 Bikini girls!!

Not bad for my 1st show... I'm proud of myself!

I didn't let anything stop me or deter me away from course..

With that being said...

I have more work to do, more goals to make and more shows to plan!!!

What can I say..... I'm addicted!!!!!

Ayurveda ~ Beauty Secrets from India

My interest in Ayurveda for health and beauty increased after I started seeing the amazing results coconut oil had on my hair and skin...

'Ayurveda' (the science of life & holistic treatment) is the ancient medical science from India which covers all aspects of life, including beauty. Ayurvedic treatment focuses on restoring the natural harmony of your body and mind.

In India, beauty is considered a blessing from God and is believed that it’s our duty to keep our bodies and mind, healthy and beautiful.

Ayurveda also aims at building a healthy lifestyle through methods of meditation, yoga, massage, herbal medicine and diet.

For beautiful skin/hair, many Indian women use home remedies that can be made right from your kitchen with products you already have on hand. These remedies promote natural health without the chemicals and keep you looking and feeling your best.

When it comes to beauty, glowing skin is a reflection of the inner healthiness and can be largely dependent on the kind of lifestyle one leads.

Some Ayurvedic beauty care herbs I use are:

~Coconut oil (My Favorite) - Best known to keep the skin soft and smooth, prevent premature aging and wrinkling, protect against skin cancer and other blemishes, prevent stretch marks and adds shine and moisture to the hair. (I use this everyday on my skin and hair)

~ Castor Oil – (2nd Favorite) Best known for healing minor wounds, burns, bedsores and cuts. Restores moisture and softens the skin, prevents stretch marks and promotes hair growth. (I also use this everyday on my skin and hair)

~ Amla Oil – Also known as “Indian Gooseberry” prevents aging and promotes longevity. Best known for its natural hair conditioning properties.  (I use this on my hair)

~ Henna –  Promotes hair growth and strength. Natural Hair color and has great conditioning properties. (I use this on my hair)

~Aloe Vera – Also known as the "plant of immortality” makes the skin look younger and prevent wrinkles. (I use this on my face)

~ Turmeric – Best known for its antiseptic properties. Cures skin problems such as: acne, hyper-pigmentation, dark complexion and skin damage. Also known to cure problems such as: conjunctivitis, burns, prostate cancer, diabetes, indigestion and asthma. (I use this on my face)

4 weeks out... Diet & Training

Aug 27, 2011

Location: Burlington, New Jersey - Burlington Township High School at the Performing Arts Center, corner of 610 Fountain Avenue at Jacksonville Road, Burlington, NJ 08016

Show Times~>  Prejudging: 12:00pm, Finals: 5:00 PM

7/31/11 made me officially 4 weeks out from my 1st OCB- Bikini Competition.

I am now down to 154lbs. Total of 20lbs since May 1, 2011

I believe my coach wants me to come in around 140-145 lbs ~ competition weight...... This should be interesting!!!

Anyway... A lot of changes!!!

My energy varies day to day... One day I’m up, the next day I could be drained.... Sometimes I feel like I’m moving in slow motion.

I also find myself staring into space a lot, like really dazed! <~ I don’t know what that’s all about!!

Oh and don’t forget my gum... I go through about a pack a day.. Seriously, it’s that’s bad!!

I’m not as cranky as everyone talks about though, yet anyway! :)

As far as food ….

I’m eating every 2 ½ hours now.

My protein ounces went from 5 to 3.5 ounces and no more eating after my workouts. The worse part, ALL my food is plain!!!

Yes, as in no flavor except for salt-free seasoning…

It was a little hard at first, but after awhile it didn’t bother me anymore.... When you are hungry, you will eat anything!!

My typical 3 days- I am still Carb cycling

Day 1

8:00 am ~ 3.5oz chicken or Tilapia ½ cup brown rice or 75g sweet potatoes

10:30 am ~ 3.5oz chicken or Tilapia ½c brown rice or 75g sweet potatoes

1:00 pm ~ 3.5oz chicken or Tilapia ½c brown rice or 75g sweet potatoes

3:30 pm ~ 3.5oz chicken or Tilapia ½c brown rice or 75g sweet potatoes

6:00pm ~ 3.5 oz chicken or Tilapia 75g of asparagus or 80g of broccoli

7pm ~ Gym

**No more food**  ~ This is a little challenging b/c I wake up really hungry and then still have to do my morning cardio. 

Day 2

8:00 am ~ 3.5oz chicken or Tilapia ½c brown rice or 75g sweet potatoes

10:30 am ~ 3.5oz chicken or Tilapia ½c brown rice or 75g sweet potatoes

1:00 pm ~ 3.5oz chicken or Tilapia ½c brown rice or 75g sweet potatoes 

3:30 pm ~ 3.5 oz chicken or Tilapia 75g of asparagus or 80g of broccoli

6:00pm ~ 3.5 oz chicken or Tilapia 75g of asparagus or 80g of broccoli

Day 3

8:00 am ~ 3.5oz chicken or Tilapia ½c brown rice or 75g sweet potatoes

10:30 am ~ 3.5oz chicken or Tilapia ½c brown rice or 75g sweet potatoes

1:00 pm ~ 3.5 oz chicken or Tilapia 75g of asparagus or 80g of broccoli

3:30 pm ~ 3.5 oz chicken or Tilapia 75g of asparagus or 80g of broccoli

6:00pm ~ 3.5 oz chicken or Tilapia 75g of asparagus or 80g of broccoli

As far as training …

I’m working legs, chest & shoulders 2x a week.

~ Upper back & Hamstrings

~ Shoulders/Tri’s & Chest

~ Back/ Bi’s

~ Quads

~ Shoulders/Chest

Cardio is now 7 days a weeks, 5 days a week 2x a day

I don’t know how much worse it can get, but I hear the last week is brutal.

I guess I will find out soon enough!!!
xoxoxo