WHY SHORT CHANGE OURSELVES????

The biggest mistake I think many of us make is short changing ourselves in life. We settle because we either don’t believe we deserve more or we don’t think a better way of life exists. This is relative to everything from relationships to our jobs, from our health to our goals and dreams. Don’t live a mediocre life. Don’t simply go through the motions day by day and waste opportunity you’re given every single day to live a beautiful life.
You deserve to be happy and to love and be loved. So don’t waste another day. Start now and become your best. Respect your body, your mind and your heart. If there is one thing in life I have learned it’s this and if I can give just one person hope then that’s more than enough for me…STAY UP STAY BLESSED

FIGHT FOR WHAT YOU WANT

 

 

 

 

 

 

 

I often hear people saying “I wish I could do this or I want to achieve that”. Well guess what? YOU CAN. If you want something bad enough, believe in yourself enough to go make it happen. Often we are the only thing standing in the way of achieving our goals. Some come to me unhappy with how they look and feel, but they don’t do what it takes to CHANGE. You CAN achieve your fitness goals but I am telling you right now, it won’t be easy. BUT it will be worth it. Baby steps are all it takes. Keep it simple, DON’T give up. DON’T quit when it gets hard. That is the time to fight your hardest and give it your all. Don’t set a ceiling on what you can do. DON’T accept failure as an option. YOU WANT IT? Make it happen. Because am telling you right this minute….YOU CAN…Sleep on that……LOVE YOU ALL….stay up stay blessed.

 

 

 

 

 

 

 

 

Be Confident

There is a very thin line between Cocky and Confident....! If you have never felt that before, hit the gym, if you reach this level you will see what I mean...! Basically being fit and proud of your progress increases your confident....stay up and stay blessed

Eat Yourself Thin

WHEN you eat is as important as WHAT you eat. Get your timing right and the fat will fall away. For those of you who want to know about my menu plan you can play around with this….you may adjust it to suit you but please don’t sway too much else that won’t be eating CLEAN.

	If you work out in the morning	If you work out at lunch	If you work out right after work
MEAL	Preworkout snack	Breakfast	Breakfast
1	 ½ whey – protein shake (or)  Banana and hard-boiled egg (or)  Cereal with fat free milk(organic soy milk)	 Scrambled eggs with whole grain toast (or)  Oatmeal with crushed flaxseeds /almond nut and yoghurt	 scrambled eggs with whole grain toast(or)  whole grain cereal with blue-berries and skim milk
MEAL	Breakfast	Midmorning/preworkout snack	Midmorning snack
2	(immediately following workout)  egg – white omelet with vegetables  oatmeal  orange juice	(no more than 1 hour before workout)  whey – protein shake with fruits	 whey – protein shake with peanut butter (or)  yoghurt and cashews
MEAL	Midmorning snack	Lunch	Lunch
3	 yoghurt and fruits(or)  whey protein shake and fruits	(immediately following workout)  chicken breast sandwich  fruits  bread roll	 chicken breast  steamed vegetables  bread roll
MEAL	Lunch	Midafternoon snack	Midafternoon snack
4	 salad with grilled chicken and olive oil-based dressing(or)  tuna sandwich on whole-grain bread	 peanut butter or cashews and an apple (or)  meal- replacement Bar	 peanut butter or cashews and an apple  meal-replacement bar
MEAL	Midafternoon snack	Dinner	Preworkout snack
5	 Peanut butter or cashews and an apple(or)  Meal-replacement bar	 Cucumber-tomato salad drizzled with olive oil  Turkey/chicken salad on whole grain bun	½ whey –protein shake
MEAL	Dinner		Dinner
6	 Grilled salmon, chicken breast, or sirloin steak  Green salad with olive oil-based dressing		 Grilled salmon, chicken breast  Green salad with olive oil-based dressing  Wild rice or brown rice

　
This is my secret to building lean muscular body around the clock.
   I eat within an hour of waking up. This is the time that our body sets its metabolism for the day. Skimping on food in this crucial hour sets your body to starvation mode which means anything you eat afterwards will be stored as fat. And that roll around your midriff will just get bigger. Fill your plate with high quality protein, slow digesting carbohydrates and healthy fats.
 I eat every three hours after breakfast. Waiting more than four hour between meals causes your blood sugar levels to drop way too low, leaving you weak, irritable and tired. To combat this, your body secrets cortisol, a hormone that boost blood – sugar levels by converting muscle protein to sugar (what exercise scientist call "muscle wasting").
 I drink chocolate milk after my work. Am not a fun of chocolate but I do it anyways. Our bodies need fast digesting carbs. Workout changes our body’s priorities: as sugar is absorbed into our bloodstream, it’s shuttled to our muscles instead of being used as fuel and is stored there. This forces our body to accelerate the rate at which it burns fat for energy and the chocolate milk does the trick.

 

 I trust I have been able to answer some of your questions….feel free to ask me anything about fitness if I can’t answer that will certainly find you the answer….STAY UP AND STAY BLESSED 　

Everyday may not be Good, But there is something Good in Every Day

I woke up this morning and my first thought was"ugh Monday". Then I stopped myself real quick and realized with THAT attitude, I was setting myself up for a negative day. I know we all have heard " life is 10% of what happens to you and 90% how you react to it" so as I got ready for my work day, I focused on the positive in my life. I realized I am soo blessed to have a Job despite the stress and toll it takes on me leaving me with no social life and all. But soon I will be able to pursue fitness full time and have a career following my passion. It's a good day to have a great day and I plan making the BEST of my Monday. It's really eye opening if you are honest enough with yourself to realize how much positive attitude can make soo much of a difference. Yes life isn't perfect and we have troubles, but look for the good in every single day. I know you will find it. Have a beautiful Monday. Stay up, stay blessed

BETTER WOMAN UP

It is a shame how many women out there think they aren’t strong enough to become a better “fitter” them. Take a look at your local gym and realize that the “weight room” is literally packed with testosterone while all the cardio machinery is cramped up by women who think that is all they can do. There is a big misconception about weight lifting. The most popular myth regarding women and weights is that weight lifting will turn you into a bodybuilder. The truth is it won’t, unless you try very, very hard or on steroids. Women don’t have the right hormone balance to build enormous muscles and even those who are genetically predisposed to do so must train in a very specific way and follow a very particular nutrition plan to make it happen. We do not produce enough testosterone to look like a body builder.
On the other hand do not tell me you can’t do it because if I can you can. For God’s sake we bare children, we give birth to humanity…we are the “strongest” of all species because we could endure so much pain that is completely amazing to the eyes of many. So now stop complaining and whining and get home\gym and throw me those push-ups, try me some chin ups, pull ups start grapping those 20 Ibs plate that you could but won’t do because you think you cant. You are stronger than you think. It’s all about conditioning your body and building your strength…… so tell me will you become a Better Fitter You and commit, will you? stay up and stay blessed

RAINBOW

I love the phrase “Eating a Rainbow” of fruits and vegetables which is a simple way of remembering to get as much color variety in your diet as possible. By getting a variety of different colored fruits and vegetables you are guaranteed a diverse amount of essential vitamins and minerals, here is just an overview of some…

RED fruits and vegetables:
Contain nutrients such as lycopene, ellagic acid, quercetin and hesperidin to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL, cholesterol levels, scavenge harmful free – radicals and support joint tissue in arthritis cases.

ORANGE and YELLOW:
Contain beta-carotene, Zeaxathin flavonoids, lycopene, potassium and vitamin C. These nutrients reduce age related macular degeneration and risk of prostate cancer. Lower LDL cholesterol and blood pressure, promote collagen formation and healthy joint, fight harmful free radicals, encourage alkaline balance and work with magnesium calcium to build healthy bones.

GREEN:
Green vegetables contain chlorophyll, fiber lutein, Zeaxanthin, calcium, folate, vitamin C and Beta – Carotene. The nutrients found in these vegetables reduce cancer risk, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free – radicals and boost immune system activity.

BLUE AND PURPLE:
Contain nutrients which include lutein, Zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth acts as an anticarcinogens in the digestive tract and limit the activity of cancer cells.

WHITE:
Contain nutrients such as Beta – glucons, EGCG, SDG and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B & T cells, reduce the risk of colon, Breast and prostate cancers and balance hormone levels reducing the risk of hormone related cancers.

I fully believe in eating the RAINBOW.

T for........

T for...... Tomatoes. Would like to share some 10 facts about one of my favourite Salad ingredients with you.

1. Tomatoes contain all four major carotenoids: alpha and beta - carotene, lutein and lycopene
2. In beta - carotene, tomatoes contain awesome amounts of lycopene thought to have the highest antioxidants activity of all the carotenoids.
3.  Tomatoes and broccoli have synergy that may help reduce risk of prostate cancer.
4. A diet rich in tomatoes based product may help reduce risk of pancreatic cancer according to study from University of Montreal.
5. Tomatoes contain all three high powered antioxidants:beta - carotene(which hasVitamin A activity in the body), vitamin E and vitamin C
6. Tomatoes are rich in Potassium, a mineral i don't get enough of. A cup of tomatoes Juice contain 534 milligrammes of potassium and 1/2 cup of tomatoe sauce has 454 milligrammes
7. When tomatoes are eaten along with healthy fats like avocado and olive oil, the body absorption of the carotenoid phytochemical in tomatoes can increase by 2 - 15 times, according to study from Ohio State University
8. Tomatoes are a big part of the famously healthy mediterraneandiet. Mediterraneandiet dishes and recipes call for tomatoes or tomato paste or sauce.
9. When breast feeding mums should eat tomatoes products, it increases the concentration of the lycopene in their breast milk. Cooked is best!!! for Lactating mothers.
10. Finally tomatoes peels contributes a high concentration of the carotenoids found in tomatoes.

NB: Being fit is not a diet, its a Lifestyle. Don't just know what you are eating, research what you are eating.....stay up stay blessed.

 

 

 

 

 

BE WHO YOU ARE NO MATTER WHAT THE RISK COST

This is me on soo many levels. It's the approach I can't help but have in life and relationships. I am a dreamer, the external optimist. I'm either giving 100% or NADA. No In between. I set lofty goals and I have high standards. Because of this, I have been called naive and " unrealistic". In relationships I have been hurt because I gave my all and expected the same in return. I have had naysayers and people who didn't get me. Well the way I see it I could try and change this way of living. Perhaps, I would deal with less disappointment, hurt and risk of failure. But wouldn't that be denying Who I am? Then I already lose before I try. I rather say I gave my all and fail than just follow the safe path. So my point is BE WHO YOU ARE, NO MATTER WHAT THE RISK COST OR SACRIFICE. If you aren't then the world will miss out on someone AMAZING.....think about it...Y'all have a good day😘😘😘😘stay up and stay blessed...

DON'T EVER LET ANYONE DULL YOUR SPARKLE

It's unfortunate how many people in your life will bring you down rather than lift you up. It can be a stranger or a hater and even worse is when It is someone close to you. For whatever reason, it isn't the norm to have strong support system whether it is in terms of fitness or just life in general. If you do have individuals in your life who support you, love you and lift you up, CHERISH THEM. If you are dealing with others bringing you down or with anyone who is trying to make you feel like you are not AMAZING as you are throw the deuce and just use that experience to allow you to SPARKLE AND SHINE....stay up and stay blessed