Tuesday, July 24, 2012

8 tips to a fitter YOU *

You often find these lengthy articles on what to do && what not to do, blah blah blah....lets get straight to the point! Here are MY personal favorites pointers to give to those in need of tightening up their diet. Because....we all know that.....


DIET IS CRUCIAL!



1. Soda - I cannot express enough how bad this Liquid Devil is for your body! 
* drink WATER! your body naturally craves it!
*even DIET soda is TERRIBLE FOR YOU (studies show it could be worse)

1 can of soda = 250 calories on average, none of which provide any nutritional value to the body. 


2. Eat 5-6 SMALL meals throughout the day.
* allowing 2-4 hours in between for digestion
* its all about portion control! hence the "small" meal suggestion
* keeps metabolism going & provides nutrients to body as it's needed.


3. Eliminate that fast food JUNK!
* completely processed and terrible for your body
* TOO MANY CALORIES! (avg of 800-1100 cals in a fast food meal) HOLY EEFFF!
* quick fix? replace this "fast & convenient" food with protein shakes :)


4. Do you need to stop eating carbs to lose fat? Answer is NO!
__natural energy source for your body__
*2 types - SIMPLE & COMPLEX
- simple: candy, syrup, soda, white bread, etc.. (AVOID)
-complex - potatoes, oatmeal, rice, beans etc.. (EAT!)

(thus, try to eat more of the complex carbs as opposed to simple)

5. FATS- eat them! (the right kinds of course)

__4 types__
* saturated && trans fats
*= BAD :/
-examples: fried food, fast food, doughnuts, pastries,
 typical "snack" food, etc..
* polyunsaturated & monounsaturated = GOOD :)
-examples: raw nuts, natural peanut butter, fish, avacado, extra virgin olive oil
6. EAT BREAKFAST!
__most important meal of the day__
*jumpstarts metabolism which...
*...helps you lose weight :)
*regulates digestion
*skipping breakfast causes you to overeat during lunch
*helps you stick to your diet
examples: eggs/egg whites, oatmeal, protein shake, fiber one cereal, fruit, turkey sausage


7. We often mistake thirst for hunger
*that's right, we may feel hungry, but yet its our bodies really just craving water!
*soo... try drinking water if you can't seem to curb those hunger pains!


8.Stray away from condiments!
__condiments = extra unnecessary calories__
*eat it plain, you will learn to enjoy natural flavoring
*lets break this down:
-ranch = 145 calories
-bbq sauce = 47 calories
-ONE mayo packet = 80 calories
-1 tbsp butter = 100 calories
IMAGINE HOW MANY JUNK CALORIES WE COULD OMIT in our diet!
all this stuff is JUNK!
EXCEPT...MUSTARD!
 Finally... we found a keeper! 5 calories per TBSP. dont get too crazy now ;)


i hope this helps you out! GOOD LUCK :)
comments are appreciated, love the feedback!








Monday, July 23, 2012

Disturbing facts on soda!

As the authors in "Skinny Bitch" call it, soda is the LIQUID DEVIL

When given the proper fuel, our bodies function like perfect machines. We feel energized, healthy, && happy. But when we fill up on crap (like soda!), our poor bodies have no idea how to process it, and we become lethargic, sick, and depressed. Refined sugars and sodas (even DIET sodas) are like crack—nearly impossible to resist once we’re hooked. Soda continues to ruin our bodies && lives.

On average, if a person were to take soda out of their diet completely, they would eliminate roughly 50,000 EMPTY calories a year! Lets break that down to average amount of weight loss that could equal to. A lb of fat equals to 3,500 calories, so a person could lose up to 14 lbs in a year, simply by opting out of drinking that junk in a can!

It’s not surprising that drinking all the sugar in sodas would cause weight gain, but what is surprising is that even DEIT soda will pack on the pounds!
Researchers from the University of Texas Health Science Center monitored 475 adults for 10 years, and found that those who drank diet soda had a 70% increase in waist circumference over the 10-year study, compared with those who didn’t drink any soda. Those who drank more than 2 DIET sodas per day saw a 500%waist expansion! This was suggested that it was the aspartame in diet soda, which raised blood glucose levels, that caused the weight gain; when your liver encounters too much glucose, the excess is converted to body FAT. Props for drinking that  nasty diet soda, however looks like DIET SODA leads to excess body fat!


Warning: You need to run two miles to burn off that bottle of Coke.
Tempted to switch to water yet?
People are less likely to indulge in unhealthy beverages when caloric contents are translated into physical activity equivalents, a newAmerican Journal of Public Health study found. 
Unfortunately, we can’t control what’s printed on your soda nutrition label, but we can do the math for you. Your 20-ounce bottle of soda is roughly the same as:
  • Washing dishes or grocery shopping for 76 minutes
  • Unicycling or cleaning gutters for 35 minutes
  • Jazzercising or chopping wood for 29 minutes
  • Shoveling or skiing for 25 minutes
  • Boxing or fast jump-roping for 15 minutes

Tuesday, July 17, 2012

TOP PUMP UP, WORKOUT SONGS*


MUSiC iS MY MOTiVATiON. Period.

I often browse for the best songs to workout to && often find myself disappointed with the dead end results. So I am going to collaborate a list of the best, pump up song to workout to! No specific order:

PUMP UP SONGS:
1. all i do is win -DJ Kahled
2. all the above - Maino
3. all the way turnt up - Roscoe Dash/Soulja Boy
4. beamer, benz, or bentley - Lloyd Banks
5. black & yellow - Whiz Kahlifa
6. blow - Kesha
7. break your heart - Taio Cruz
8. bring em out - T.I.
9. can't be touched- Roy Jones
10. oh - Ciara
11. drop the world - Eminem
12. F5 (furiously dangerous) - Ludacris
13. famous - Nick Cannon
14. fighter - Christina Aguilera
15. flex - Party Boys
16. flexin - Young Jeezy
17. game over - LiL' Flip
18. gonorrhea - Lil Wayne
19. grove st. party - Waka Flacka
20. H.A.M. - Kayne
21. hey baby- Pitbull
22. im a playa - Tech n9ne
23. i'm back - T.I.
24. i can - NAS
25. i look good- Charlie Boy
26. i made it - Kevin Rudolph
27. imma shine - Young Bloodz
28. let's go - Trick Daddy
29. let it fly - Maino/Roscoe Dash
30. like a G6 - Far East Movement
31. like yeah - tech N9ne
32. lose control - Missy Elliot
33. move bitch - Ludacris
34. no problems - Lil Scrappy
35. not afraid - Eminem
36. oh my - Drumma Boy
37. please don't stop the music - Rhianna
38. pretty girl swag - Diamond
39. pump it up - Joe Budden
40. push it - Rick Ross
41. r u ready (dubstep mix)
41. remember the name - Fort Minor
42. rock that body - Black Eyed Peas
43. shoulder lean - Young Dro
44. still fly freestyle - Drake
45. sweat (wet) - Snoop Dog
46. gimme dat - Ciara
47. worldwide choppers - Tech N9ne
48. wildboy - Machine Gun Kelly
49. what you know about that - T.I.
50. we ready- Archie
51. turn it up - Chamillionaire
52. fly - Nicki Manaj
53. conquer - Mob Deep
54. strange clouds- Lil Wayne
55. winner - Jamie Fox
56. sexy & i know it - LMFAO
57. turn me on - David Guetta ft. Nicki Manaj
58. ten toes down - 8ball & MJG
59. cockiness - Rhianna
60. stronger - Kelly Clarkson
61. party rock anthem - LMFAO
62. ayy ladies - Travis Porter
63. this is how we do it - Montell Jordan
64. T.H.E. (the hardest ever) - Will-I-AM
65. beez in the trap - Nicki Manaj
66. mercy - Kayne
67. survivor - Destiny's Child
68. let it rock - Kevin Rudolph
69. you're a jerk - New Boyz
70. i kissed a girl (REMIX) - Katy Perry
71. scream - Usher
72. where have you been - Rhianna
73. act a fool (REMIX) - Lil John
74. back up - Bonecrusher
75. heart of a champion - Nelly
76. it's a fight - Three Six Mafia
77. here comes the boom - Nelly
78. break ya neck - busta rhymes

ROCK SONGS:
1. luv addict - Force Family 5
2. rawkfist - Thousand Foot Krutch
3. headstrong - Trapt
4. down with the sickness - Disturbed
5. comatose - Skillet
6. blow me away - Breaking Benjamin
7. bodies - Drowning Pool
8. breathe - breaking benjamin
9. click click boom - Saliva
10. coming undone - Korn
11. crazy bitch - Buckcherry
12. dragula - Rob Zombie
13. i hate everything about you - Three Days Grace
14. i stand alone - Godsmack
15. i will not bow - breaking benjamin
16. meant to live - Switchfoot
17. move - Thousand Foot Krutch
18. pain - Three Days Grace
19. raise hell - Hed PE
20. riot - Three Days Grace
21. country song - Seether
22. fake it - Seether
23. cold - crossfade

RUNNING SONGS:
1. gettin over you - David Guetta
2. sandstorm - Da Rude
3. whip my hair - Willow Smith
4. lights - Ellie Goulding
5. timestretch - Bass Nectar
6. wild ones - Flo-Rida
7. we run the night - Havanna Brown
8. let's go - Calvin Harris


hope this helps boost your motivation!!

ME against myself


Eat, Sleep, Breathe FITNESS.That's my motto. Ever felt soooo great in your skin, that you want to show it off to the world? Ever felt sooo uncomfortable in jeans and a tank top, that you just want to continue eating and drinking because it's too depressing? I have felt both ways, and that is why I want to spread the word. Every day we are told about estimated statistics on Americas' health problems and more so how America is fat. We keep hearing about it, yet it seems like we really do not want to do anything about it. Truth is, those statistics are REAL and we ALL  need to take some serious action!

Get active + eat right = SOLUTION. Lets analyse this theory of calories in vs. calories out. If we burn more calories than we eat, we are on our way to weight loss! It's that simple. Let's move around more, eat the right foods and viola! We now have figured out how to feel good in the skin your in! That constant battle with yourself to be the person you want to be should be nonexistent. You should thrive to better yourself day by day to follow your dreams and goals. ME against myself, that constant battle that makes me work harder to be the person i want to be! I want to be better than the Celeste standing next to me, so damn it, I WILL BE!



I traveled this journey to fit awhile back and would love to inspire others to follow my blogs to get their mind right about FITSPO ---> Fitness Insporation . SET YOUR MIND TO IT && DO IT!