"DRY BRUSHING" to get rid of cellulite

Cellulite is a skin condition in which the layer of fat cells just beneath the skin presses against weakened connective tissue that covers the fat layer, resulting in a dimpled appearance on the skin's surface.

It can appear in skinny and/or fat women!!!

For me, fighting cellulite is an on-going process… When I fall off my diet, I immediately notice the difference in my body.j

It wasn’t until I started prepping for my 2nd competition that I noticed how much cellulite I had on the back of my legs and I didn’t like it one bit!

So me being me, started doing research online on how to get rid of it.

That’s when I found it… “Dry Brushing”
What is it?!

“Dry skin brushing is one of the best techniques to open up the pores of the skin, and to stimulate and detoxify the lymphatic system.

The skin is the largest organ in the body, and is responsible for one-fourth of the body's detoxification each day. It also makes it one of the most important elimination organs! For this reason the skin is also known as the "3rd" kidney, with the lungs being known as the 2nd kidney.

Our circulatory system has its own pump (our heart) to move blood through our bodies but our lymphatic system does not. It primarily relies on our movement to assist it. Typically, the more active we are physically the better condition our lymphatics will be.

Skin brushing helps move lymph fluid and gives us a jump-start on health. When the pores are not clogged with dead cells and the lymphatic system is cleansed, the body is able to carry out its important function of eliminating toxins and waste material.”

Benefits of dry skin brushing:

 -stimulates the lymphatic system
-cleans toxins from the lymphatic system
-helps digestion
-stimulates circulation
-increases cell renewal
-strengthens the immune system
-tightens the skin
-removes dead skin layers and other debris collected in its pores

B/c I wanted results fast, I started out doing it twice a day, morning and night… I saw results in about 3 weeks... No Lie!!!!

In addition to doing the dry brushing, I started doing incline walking (on the highest level) and stiff leg dead lifts…This all aided in tightening up the back of my legs!

It’s going on 2 months now and I still do it faithfully.

I also started looking up other natural remedies to help remove toxins from the body, which will ultimately help remove cellulite…

I came across “Apple Cider Vinegar”

So now I’ve added 2 tblsp of apple cider vinegar in water, twice a day, to my regimen.

Below are other key things that can aid in reducing the appearance of cellulite in the body ….

Nutrition: Your diet plays a HUGE part in the way your skin looks and feels... cellulite accumulation is no exception

Activity: Cardiovascular and aerobic exercises promote blood flow & circulation

Water: Drinking water will help cleanse your body and reduce toxins... Fewer toxins mean smaller deposits of cellulite.

Weight Training: Need I say more

Dry Brushing: MY NEW FAVORITE OBSESSION :)


Learn how to do it...

7 Weeks out~ Diet

7 weeks out from my next Bikini Show

OCB ATLANTIC SUPER SHOW - MAY 4, 2013 - RICHMOND, VA



Being a Bikini competitor takes a lot of mental strength...Shoot, losing weight in general does!

There’s also the physical part, but I believe it’s a lot more mental. There are days that you have to fight yourself to workout, fight to eat healthy, fight hunger pains and cravings.

 It is so easy to be distracted and want to give up. Without the right mind set or people around you, you can easily be thrown off your game.

My first show was in 2011. It took me almost 2 years to get back in the right mind set for another competition. I didn’t want to exercise anymore. I started eating unhealthy. I had to dig deep and really do some soul searching as to why I couldn’t get back on track. I know I wanted to do more shows, but my actions weren’t aligning with my thoughts.

 It wasn’t until I took control and made up in my mind that this is what I wanted to do.

You have to block out ANY and ALL distractions and remain focused on the end result…. Whatever your goals are!

Finally, I am here and I plan on pushing myself to the end. No matter how tired I feel or how much pain I am in.

 I will only focus on the end result….. Nothing else!!!

My Diet:  (Currently  18.3% Body fat)

***I eat every 2-3 hours***

8am -  5 egg whites, 1 cup oats, 10 almonds (I don’t really like eggs whites so I eat 2oz of chicken)

11am- Protein shake : 1 scoop of whey protein (125-130 calories/ scoop)

1pm -  5 oz chicken, 4 oz sweet potato , 1tbsp of salsa

4pm -  2 rice cakes with 2 tbsp of peanut butter

7pm-  5oz chicken 1 ½ cup of green veges ,1 tbsp of salsa

9pm-  Protein shake: 1 scoop of whey

***1 cheat meal (Anything I want) 1 day/ week

Current Supplements



*CarbRepel- Makes you feel fuller longer, supports weight loss (This stuff is AMAZING, I’m never hungry anymore)

*FatRelease- Increases calorie burning and decreases fat absorption

Strength training varies… but currently doing 55min of cardio 5days a week!

Until my next update….     xoxo

Bikini Body

Alot people don’t understand that to lose weight you have to eat, especially women.

They think that by cutting calories to a very low number “starving themselves” and doing extreme amounts of cardio will give them the body they always wanted. Nothing could be further from the truth.

To get a bikini body you have to eat (HEALTHY) small meals, frequently throughout the day and do a combination of weight training & cardio exercises… It took me a long time to realize this!

It also took me a long time to understand that diets DON’T work… You can’t diet to lose weight and go back to eating the same after losing all the weight…b/c you WILL gain all the weight back! (Speaking from experience)

You have to make a conscious decision that this will become a lifestyle... That eating healthier and exercising is part of your everyday routine! Once a person realizes this, everything else will fall into place.

You’ll start to understand that you won’t be eating to lose weight, you’ll be eating to be healthy….. Losing weight will just become an added benefit!

Below is the plan that I am currently doing as I prepare for my next Bikini show.

This is how a person should be eating to lose weight. Notice there are no fried foods, fast foods, simple sugars (soda, white rice, pastas, etc) or any kind of junk food.

I am allowed to eat those foods, but only in moderation … 1x a week!

Even though I am preparing for a competition, this is how someone should be eating regularly if they want the body of their dreams.

Be committed … Stay focus … It is possible!!

Training: 30 min cardio- 4 day/week, weight training 5 days/ wk

Day 1: Chest
Flat bench press with DB

Incline press with straight bar

Dumbbell Flies:

Day 2: Quads/Hamstrings
Squat: Shoulder width apart

Dead Lift

Lunge front: holding DB

Day 3: Shoulders:
Smith machine, overhead press

Side Lateral Raise w/DB

Bent over rear delts w/DB

Day 4: Arms:
Preacher Curls with bar

Sitting alternating DB curls

DB kickbacks

Day 5: Back
RG pulldowns

DB one-arm rows

Hyperextensions

~4 sets each exercise
~ No rest between each exercise
~ After each giant set take a 2 minute rest
~ Before workout warm-out with 2 sets of 15 with first exercise
~Keep rep range between 12-15 reps (close to failure)

Meal plan – 1500 Calories / 5 small meals daily

*1.5 cup Special k cereal
10 almonds
1cup 2% milk

*1 individual size Greek yogurt

*4oz ground turkey or chicken breast
2slices of bread (45 cal each)
1 small apple or banana

* 2 rice cakes
2 tbsp peanut butter

*5oz chicken
¾ cup brown rice
2 oz green beans
*1 choc pudding cup (Dessert)

**Cheat meal- 1x per week**

12 Weeks Out

Well, time is definitely moving.... before I know it, I'll be standing on stage again!

Not many changes to my diet, but training has been kicked up about 10 notches.

This pretty much means... early mornings and later nights at the gym.

Current diet:

Still eating every 2 1/2- 3hrs

8am - 5 egg whites or 2.5 oz chicken, 1 cup oats &10 almonds

11am- Protein shake: 1 scoop ~ b/w 100-120 calories, 1/2 banana

2pm- 4oz chicken & 1 cup of green veges

5pm- 2 plain rice cakes w/ 2 Tbsp of peanut butter

8pm- 6oz chicken, 3/4 cup veges, 5oz sweet potato

10pm- Protein shake: 1 scoop ~  b/w 100-120 calories

*** I still get my cheat meal... 1x/ week : No more than 2hrs ***

Training:

4 sets each
45 sec rest
15 Reps or to failure

*** Add 30sec Plyos in b/w all sets ***

Day 1 ~ Chest/Back

Flat bench straight bar
incline DB press
Machine press flyes
Front WG pull downs
T-bar row
Assisted Pull up machine

Day 2 ~ Quads/Bi's

Leg press- shoulder width apart
step up on bench w/ DB in hands
DB wide sumo squat
BB close grip curls with bent bar
ST bar wide drip curls with straight bar
1 arm DB concentration curls

Day 3 ~ Shoulders

Side lateral raises
Front raises
Front Arnold press

Day 4 ~ Hamstrings/Tris

Leg curls (lying)
Reverse lunges w/ DB in hands
Dead lift with DB
Push downs w/ straight bar
Overhead DB extension
DB skull crushers

Cardio~ 55min : 6 days a week

19 Weeks out

Its that time again... 19 weeks out from my 1st 2012 Bikini competition!!!!

This will make it my 2nd Bikini show… I’m so excited, starting a little early due to some "slacking" I’ve been doing during the "off season". 

What can I say... I'm a work in progress!!!

Current meal plan (until further notice)~ 7 days a week

***Eating every 2 ½ - 3hrs***

8am  ~ 5 egg whites, 1 cup oatmeal, 10 Almonds

11am ~ 1 individual size Chobani Greek yogurt (Vanilla or Plain)

2pm   ~ 4oz chicken, 1 cup green veges, ½ apple

5pm   ~ 2 plain rice cakes w/ 2 Tbsp of Peanut butter

8pm   ~ 6oz chicken, ¾ cup green veges, ¾ brown rice

 (Dinner treat- 1 Jello pudding cup)

***  Allowed one "Cheat Meal" ~ 1x / week *** (Anything I want)

Current Training :

5 days/wk- 40 min cardio & 4 days/wk weight training

~Shoulders/Chest

~ Back

~ Legs

~Arms

Let the FUN begin!!!

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!

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!!!!!

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

7 weeks out... & I'm hungry

Sooo.. Today makes me 7 wks out from my 1st OCB- (Bikini Division) Competition~ Aug 27, 2011.. YAYE!!!

It's beginning to become real to me...As I move closer and closer to my competition date, I keep going over my goals and the reasons why I'm really putting my body and mind through all of this. I know as the weeks continue to decline, it'll only become a lot more challenging!

My main goal is to have FUN!!

The main reason, I guess you can say, is to challenge myself mentally. Mental discipline is something we all must possess in order to succeed in all aspects of our lives!!

Prepping takes a lot out of you physically, yes... but I believe more mentally!!

You must have a deep motivation and mental discipline to get up and go to the gym 2x a day, eat 5-6 small meals a day, control your sugar cravings, prepare and cook all your food.

It can be very draining and time consuming. Most people couldn't begin to understand!!

So far.. The biggest change that was made to my diet was my protein ounce has dropped from 6oz to 5oz. Also, My complex carbs~Brown rice & Sweet potatoes are now in the first 3 meals of my 5 total meals..

My typical 3 day diet...  Note: Im carb cycling~ Which means I have a No carb day, Med carb day & High carb day!!!!


 No carb day

6am-  (Cardio) 

8 am- 5oz Chicken & 3/4cup  of brown rice

11am- 5oz chicken and 1 cup broccoli or 85g of asparagus, 1 tbsp flax, 2 tbsp salsa

2pm- 5oz tilapia  1 cup of broccoli or 85 grams of  asparagus, 2 tbsp of balsamic vinegar dressing

5pm- 5oz chicken 1 cup broccoli or 85g of asparagus, 2 tbsp salsa

630pm- weights and cardio

830- 5oz chicken and 1 cup of broccoli,  2tbsp salsa, 1 tbsp flax

*Gallon or more water daily*

 930- 10pm Bed

Med Carb day

6am cardio

8am- 5oz Chicken & 3/4cup  of brown rice
11am- 5oz fish, 1/2 cup brown rice or 2.75oz sweet potatoe 2 tbsp salsa

2pm- 5oz chicken, 1/2 cup brown rice or 2.75 sweet potatoe,  cinnamon,  2 tbsp salsa, 1 tbsp flax

5pm - 5oz fish, 1/2 cup of broccoli or 45g of asparagus,  2 tbsp balsamic vinegar

6:30 pm weights and cardio

830- 5oz chicken 1/2 cup of broccoli or 45g asparagus, 2 tbsp salsa, 1 tbsp flax


High Carb

6am cardio

8am- 5oz Chicken & 3/4cup  of brown rice
11am- 5oz fish, 1 cup brown rice or 5.5oz sweet potatoe 2 tbsp salsa

2pm- 5oz chicken, 1 cup brown rice or 5.5 sweet potatoe,  cinnamon,  2 tbsp salsa, 1 tbsp flax

5pm - 5oz fish, 45 grams of asparagus or 1/2 cup broccoli,   2 tbsp balsamic vinegar

6:30 pm weights and cardio

830- 5oz chicken 1/2 cup broccoli or 45 asparagus,  2 tbsp salsa, 1 tbsp flax

xoxoxo

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

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!!!

Life of a Bikini Competitor

Beep.. Beep.. Beep.. Is the sound that wakes me up out my sleep. I reach over & hit snooze, only to be awakened 5 minutes later to the same sound. I look over at my clock, 5:30 am!!!

I slowly slide out of bed and head to the bathroom to splash my face with cold water. As I brush my teeth (staring in the mirror) I mentally say to myself: Nobody is forcing you to do this, so stop acting like it!!!

I finish up, quickly throw my gym clothes on, grab my gym bag, water bottle and Ipod.. Now off to the gym for my 45-1hr morning cardio. After Im done, I come home, quickly shower & change to get ready for work. Before I leave, I double check to make sure I have my 4 meals for my work day ~ I have become accustomed to living out of plastic containers. After I get off work, I head back to the gym for my night workout.

Yes, thats right!!! I workout 2 times a day. This is my life Monday - Friday... EAT, TRAIN, SLEEP has become my motto as I prep for my 1st Bikini Competition.

Go Hard or Go Home is what I keep telling myself....

So if anyone wants to know where I am,,,, I'll yell proudly to the top of my lungs.... " I'M IN THE GYM DAMMIT "  B/c this is the life of a Bikini Competitor!!!!