Food that fuels the brain

Can you believe that what we eat actually makes a huge impact on our brain power and how we function. There are countless articles on what helps fuel our brain to work at its optimal level. Here’s a quick rundown for all y’all.

Nutrition you need:

Vitamin E

  • Vitamin E is an antioxidant that supports your cells in oxidative damage, therefore slowing the process of your cells decline
  • Good sources of vitamin E are NUTS (specifically walnuts)

Other Rad Antioxidants

Omega 3 Fatty Acids

  • help with brain development, increase levels of DHA (fight against memory loss)
  • Good sources wild salmon, chia seeds and fish oil.
  • My favorite is Usana’s BiOmega as you saw in my instagram post earlier last week.

Medium-Chain Triglyercides or “good fats”

  • fuel for the brain – think gas for a car
  • Good sources are coconut oil

Vitamin K & Chlorine 

  • brain developers
  • A good source is broccoli

Flavonoids

  • supports blood flow to the think tank
  • Good sources dark chocolate (woot woot) & red wine (remember always in moderation) & Proflavanol C

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Also add in:

  • Tumeric
    • it’s a fun spice, I like it with tea. My favorite is the Trader Joe’s brand that is Ginger & Tumeric
  • Pumpkin seeds
  • EXERCISE
    • I know, I know, it’s not technically a food, but it is a food for your body that only helps your brain function at a higher rate
  • MEDITATION
    • Again, like exercise this isn’t food, but the benefits are so overwhelming I can’t not add it in here. Try it. Take 5 mins a day. I’ll admit sometimes I don’t get it in, but even sitting still always helps clear the mind.

 

 

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here’s a little secret

Loving yourself is the answer.  

We all have goals and to reach them, loving yourself is step one to quicker results.

I am in the business of transformation so I deal a lot with weight loss especially with my women clients.  We tend to look at our bodies in such a negative aspect but why?  With Thursday being International Women’s Day I wanted to dig deeper into self-love.

If were not concentrating on the negative we can see the positive changes.  We would be more opted to nourish our body with healthy foods because we love the feeling of our bodies being energized. We would workout to help get fresh oxygen pumping through our bloodstream.  Instead of when the alarm going off and us being upset and hitting that snooze button (health tip: never hit the snooze button), we would jump out of bed ready to conquer the day.   Hitting our goals would become easier. fullsizeoutput_493

Our mindset determines our life. Approach your healthy lifestyle with a positive vibe and the universe will match it.  Have an open heart and love yourself fully.

Take a moment, pull out your journal and write five things you love about yourself! Seriously, do it. I would love for you to share with me.

Then do your happy dance.

Sending all my love, especially to all you ladies. Happy ladies week!

 

 

 

The Universes nudge

Yesterday I went out for a hike to my favorite mountain here in Phoenix, Piestewa Peak.  Cardio doesn’t always need to be in the gym and I love to get outside especially on the Summit trail which Phoenicians call the stairway to heaven or hell, depending on who you are talking to.

This Sunday was perfect hiking day, 65 degrees and cloudy, so naturally everyone was also thinking they were as brilliant as me and it was time to get outside. The parking lot was full, the trail looked jammed pack and I just really wanted some quiet time.

I had to park at the very end of the park, and in my head my word and intention of the year kept replaying. be bold. be BOLD. BE BOLD.  So, I decided to hike a new trail.  This may seem silly for most but I am extremely type A. I was hiking alone (even though it still was a popular area) and I didn’t even bring a snack with me.

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“Two roads diverged in a wood, and I-

I took the one less traveled by,

And that has made all the difference.”

-Robert Frost

This trail made all the difference.  It was 4 miles long, something I didn’t look at before starting my trek, and I only saw 5 other hikers on it (safety alert, don’t ever do this. Always have a snack and no exactly where you are going).

Being on this new trail I was able to really clear my head, think about my past, present, and future and get grounded in what I need.  I’ve been in a weird head space these past two months. I have been living BOLDLY, and applied for a position at work, that I have been wanting for the past 2 years.  It was in my goals, I was kicking ass and felt so good about it.  I didn’t want to be cocky but I crushed my interview and felt the odds were in my favor.  Then, the conversation came where I didn’t receive the promotion.  At first, I cried, felt defeated and really struggled to put on a happy face at work.  To be honest, I still was struggling at work to feel truly fulfilled. Being in such an ugly head space for so long affected my personal relationships to where I wasn’t connecting.  It wasn’t so life altering, I just didn’t feel 100% myself.

The weirdest thing was, have you ever felt like a quote, phrase, story hit you like a ton of bricks. Before, I decided to go on this hike, possibly why I chose to do a different trail was because I am reading You are a badass by Jen Sincere.  Chapter 17 was a game changer.  The universe is powerful my friends, and this was exactly what i needed to read in that moment.  In the book you had to do an exercise where you looked around for 1 minute and counted the red things in the room.  Then you stopped, and without looking up you thought of everything you saw that was yellow.

what you choose to focus on becomes your reality.

-Jen Sincere

Yesterday, I was going to make my reality different, back to living boldly and stop focusing on the negative, but see all the positives.

Going on this trail, I saw new plants, listened to the birds, and filled my lungs with as much air as I could inhale.  I was able to clear my mind and think what I truly want for my life.  I have a passion for helping people live happier, healthier lives.  This might have been the universe’s nudge to really dive into my business.

& that’s exactly what I am going to do.
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Be inspiring everyone, not for anyone else but yourself. AND you will inspire others.

 

 

A few things I am loving right now

I have been going through some major kicks recently and wanted to share a few things that I am loving with all of you.

  1. plants, I cannot get enough. My house is going to start looking like a jungle. Serious addict mode.  Although, I am loving all the fresh air.
  2. beet hummus. It’s pink, delicious and such fun snack with cucumbers or carrots. I usually buy it from Sprouts or Trader Joes.
  3. the bachelor fantasy league. Wow, way to up the game abc. I though I loved the gossip and drama before, but this was a real game changer. Current ranking for those playing along 340points.
  4. tea with lemon and some honey. I have a cup before bed every night. I honestly feel like a baby with a pacifier..if I don’t have my team I can’t even.
  5. Sense’s nutritious creme masque. I love a good at home facial.
  6. Laser hair removal. We all have unwanted hair. I just had my 7th appointment and getting excited that I am seeing results. Goodbye…goodbye…goodbye.
  7. Nulux. It’s a new fabric from lululemon. You have definitely seen the pants in some of my workout pictures…it’s a naked sensation and all the goodness (picture below I am wearing the fast & free tight). img_2055
  8. Oh & always Puppies & Yoga.

 

by the measurements

A couple of weeks ago I shared my week one of my squat program with all of you. Well five weeks have already flown by and I have completed my first phase.

I don’t believe in scales. I think the numbers can be deceiving  and make us all obsessed on what it says. When I set a goal for myself I do take measurements and will weigh myself but NOT everydayNOT everyweek, ONLY when my program for that phase is up, so I can track my progress.

These pictures are never the most flattering, wearing my undies and sports bra, with no make up on and taken first thing in the morning for consistency. Although, I’m putting them out there for everyone to understand that it takes hard work, dedication, and will not happen overnight. 

The blue hipsters were taken on January 9th, 2017. The red on February 6, 2017.

My goal is to grow my booty, and keep my waist small. I am 5’7″.

By the numbers: blue / red

Weight: 140.7 lbs / 141.2lbs

Waist: 28.75  inch / 28.5 inch

Hips: 38.25 inch / 38.5 inch

Quads: 21.75 inch / 21.3 inch

Calf: 13.25 inch / 13.2 inch

When I look at these pictures, I don’t see any major changes in my body and honestly I don’t even expect too. I am not training for a competition or completly trying to change my physique.   I want to live a healthy lifestyle and be able to share with you.  Although, even when I look at my numbers it can be discouraging that my calves are a little smaller.  This is what I know, I have been working hard going to the gym, and kicking my ass in the gym.  I grew my booty a 1/4 inch and made my waist 1/4 smaller.  Those are some rad stats for an everyday concious healthy gal.

Helpful tips:

  1. be consistent
  2. plan ahead
    1. meal prep
    2. plan your workouts
    3. put them in your calendar with reminders!
    4. have healthy snack options available
      1. check out USANA’s MySmart bars here
  3. balance your lifestyle
    1. I still enjoy a glass of red wine while watching the bachelor
    2. I make healthier choices in food, but still don’t turn down a date night or a girls night out (I try to only do once a week)
  4. accountability 
    1. I am sharing this with you to keep myself accountable
    2. have a workout buddy/meal prep buddy

Next phase of my squat program is a new 9 week program. I’ll continue to track my progress and share my photos with you.

Remember be inspiring for youself & others will be inspired.

 

being bold and doing some scary shit

Being BOLD is my intention for 2017 and being bold for me is doing something that scares me.  I wouldn’t call myself spontaneous, bold, or fearless, but why limit myself.  Life is meant to be fun and playful, therefore, this past weekend I decided to do something I have never done before.

It seems silly that I am 27 years old and never been skiing.  Although, growing up playing soccer if we had one weekend to stay home and not travel we did just that.  We all have heard the statement..I can’t I have soccer.  That’s real life for competitive players.  2017 is not for I can’t.  It is..I will.

First off I am terrified of heights,  so, even going up on the ski lift I was shaking. However, remembering my intention, I was bold and faced my fear.  I fell on my face a lot.  I tasted the snow.  I became bumped and bruised.  After my 100th fall, I still got up. Sometimes I struggled and needed to ask for a hand..but isn’t that what life is about. If I didn’t conquer my fear and go down that first hill, I wouldn’t have felt the wind in my face.  I wouldn’t of known that speed. I wouldn’t of noticed the quietness. I wouldn’t of seen the beautiful mountains in the distance.  I wouldn’t of made it down the whole mountain without taking a spill.  I did accomplish that.

 

I skied, and that did scare me. I feel more alive, accomplished, and just had a lot of fun. Life is beautiful, fun, and I enjoy playing.

booty, booty, booty, quads and hammies

Since my move to Phoenix (3 years ago) I have not written or followed a lifting program. I did what I wanted at the gym when I felt like it, which was great and I definitely needed the non structure of that. However, it’s time to saddle up on the horse again or really get underneath the bar in the squat rack.

I always love a good before and after, although, even though I wasn’t following an exact program I still hit the gym, the yoga studio and ate healthy these past 3 years. So, my pictures won’t be a drastic difference. Although, my measurements might show a little more to be true (all measurements will be posted at then end of my 5 week program along with those pictures so we can do a side by side).

Here it is. I am so excited to share week 1 of my squat program with you.

Warm up – 10 minutes incline treadmill walking

Back Squat – 45 lbs for 10, 55 lbs for 8, 65 lbs for 6, 75 lbs for 3, 95 lbs 2 sets of 5, 65 lbs 3 sets of 15 as fast as you can

leg press – 90lbs 3×20

straight leg deadlift – 65lbs 3×20

50 walking lunges

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leg extension 3x to failure

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leg curl 3x to failure

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calf raises to failure.

Happy soreness.

Go to the contact me section on my page for more information, questions, or if you want me to help you set up a program for yourself.

 

Resolutions & intentions for 2017

We are 11 days into 2017 and some of our resolutions might be already sliding away. Personally this year I didn’t make a specific resolution. This year I sat down and looked at my goals…I tossed away the ones that didn’t make me excited; if I wasn’t connected energetically too that goal, I didn’t need it printed on my vision board (however, I can always go back to them if they come up again).

In 2017 I plan to live bold. I am going to squeeze out all the negativity, self-doubt, and things that don’t serve me. I am going for it, not letting fear hold me back.

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I plan on turning the tv off more, blogging more, sharing my knowledge in fitness, health & supplements.  A little secret about myself is I am a true homebody.  I love nothing more than sitting at home in my pjs with the Real Housewives playing and a glass of wine. However, I know this doesn’t serve me the best way it can.  So, 2017 we are saying goodbye to the every night television watching and enjoying walks downtown, live music, and more adventuring.

Being bold might be the best year yet.

What are your intentions for 2017?

 

 

I am…

I am…is an extremely powerful start to a sentence. What follows I am… can change the way you look at yourself, and how others look at you.  IMG_1618.JPG

I am a woman who loves to be filled in a room with friends but also loves the quietness of being alone in nature.  I am at my best after a cold brew and a full tummy.  I am a believer in real food, fitness and recycling.  I am a daughter, sister, friend, and partner.  I am strong and vulnerable.

let’s chat about skin

Skin is an organ, which in my exercise science brain I think is so fascinating. When I picture organs I think liver, lungs, heart kidneys… & fun fact: it’s the largest organ!  What is most fascinating is your skin is a good indicator on how healthy your insides are.

Although, we have to take care of it externally too.  For my external skin heath I use a variety of different products from the brand Sense to keep a healthy glow, and keep me from having to put on more makeup.

daily routine includes: the daily cleanser, hydrating toner, daytime protective emulsion (yes I believe in sunscreen..your 80 year old self-will thank me), night renewal creme, the eye nourisher & firming body nourisher. A good hot yoga sesh always helps to open up the pores and have me sweat everything out too.

Find these products at shop now

Sense has self preserving technology without the added chemical preservatives.  These products make my skin feel clean, fresh, and moisturized. A lot of products have parabens and unwanted chemicals.  I always was taught whatever you put on your skin you should be able to eat…your skin is porous so we should be conscious on what we rub, touch, put on it.
Any questions on my skin routine… Holla at me.