I am now on twitter

Follow me now on twitter @weightlossSoFL

Regulating soft drinks in the US

http://video.msnbc.msn.com/nbc-news/47727244/#47724431

Check out this video. Regulating soft drinks in the US is a great step in the direction of fighting obesity and I fully support any movement like it. I also agree we should have a higher tax on fast food also, just like most states have a higher tax on cigarettes. We need to make healthy food options like organic produce and natural meats and fish more reasonable and raise the rates on fast food and sugary drinks and make it less convenient.
Please help myself and others fight this obesity problem NOW

Another Great Dales Raw Foods Sale for Fathers Day

Check out Dales Raw Foods by clicking the logo to the Left of my Blog. Get 20% off of your order for Fathers Day.  A new protein bar flavor was just added too, so make sure to try it out, its Keylime Quinoa. Use the code FATHERSDAY20 for the promotional code and be sure to purchase before it expires June 17, 2012.

LHT(Leaner Healthier Teens) Revolution is now in SOUTH FLORIDA

Hello Everyone,

We are officially launching the Leaner, Healthier Teen Revolution weight loss (not a diet, but a lifestyle) book and program to teens and tweens worldwide and I will be starting classes in South Florida including Broward, Palm Beach and Martin Counties very soon! We need YOUR help to stop the adolescent obesity crisis facing our nation. I would appreciate if you could help me spread the word that our program is here to help! Send them to www.LHTRevolution.com  or http://www.facebook.com/pages/LHT-Revolution-South-Florida/272590526171958 and email me at lhtrevolutionsf@gmail.com. Also please let me know if I can be of service to YOU and YOUR business in any way! One in three teens are currently overweight and this generation is said to be the "first generation to not outlive their parents!" Please help US help them! 

Our Philosophy

We believe WORDS have power!

Actions may speak louder than words, but learning to control your own self talk is as important to learn as being active. Reaching ANY goal starts from the inside out. Teaching adolescents how to control emotional eating, be kind to themselves and view their bodies in a more positive way is just part of the plan. Each week the classes are designed around a TION word like Motivation, Inspiration and Education, focusing on only the positive aspects of health and nutrition. There is NO SHAME in our program and this allows our students to enjoy the process instead of dreading it.

Our Mission

Teen weight loss transformation! As one of the fastest growing teen nutrition education weight loss programs in the U.S, LHT is helping youth across the country transform their lives! The program is designed in six week increments and taught in a classroom like setting. It’s based on healthy food exchanges and teaches teens and tweens how to make healthier food choices both at school and at home. It also includes one-on-one and group support and encouragement from a trained nutrition advisor (we call them LHT coaches) who are experienced and skilled professionals in health, nutrition and fitness.

Our Skills

Huge Dales Raw Foods Sale Starts TOMORROW!!!!

Save up to 32% on your next Dale’s Raw Foods order!


It’s our Memorial Day Sale!  

Save 15% on your entire order using coupon code MEMORIAL15 when you checkout to get your 15% discount.


Use this coupon for all items:


RAW Protein Bars - Save 15%
RAW Protein Powder - Save 15%
RAW Greens and Maca Powder - Save 15%


Here’s how to get your 32% off...


For this sale only, the coupon code  MEMORIAL15 will also work on our Combo Packs and Bundle Offer, which are already discounted.


Choose from the following Combo Packs:

• Best selling Bars Combo Pack - save 32%
• Very Berry Combo Pack - save 30%
• Low Carb Bars Combo Pack  - save 28%

Choose from the following Bundle Offers

• Low Carb Bundle Offer - Save 30%
• Everything Berry Bundle Offer - Save 30%

Hold on, There’s more...


For all orders between May 21-29, we will throw in a FREE 8oz bag of Organic Quinoa (will not show up in shopping cart). Limit one free bag per person.


Sale ends on Tuesday May 29 at 11:59pm EST


Don’t forget to use you coupon code MEMORIAL15 at checkout.


Click on the Dales Raw Foods Logo to the left to start shopping now!

So you want to start a family? Why being healthy is so important!!

So you want to start a family? I hear so many people tell me this all the time, especially young women.  Many of them are getting married, just got married or maybe ready to expand their growing family with a new addition.  It is so important for you as a person to get healthy, eat clean and exercise if this is what you are going to do.
Right now, you may be overweight, obese or even skinny fat. You may not be exercising or eating clean on a regular occasion.  You also may be very stressed and emotionally unhealthy.  Unfortunately, all of these problems should be addressed by you and your partner before taking the next step to bringing that joyous addition into your life.
Your probably asking why I say you should address all of these problems before having that baby and/or growing your family? Well, at this time 68.8% of Americans are overweight or obese and 35.7% of Americans are obese, 31.8% of American children and adolescence are overweight or obese and 16.9% are obese. This is an ever rising number in America and by 2030 it is projected that 42% of American Adults will be in the obese category, meaning that the American children who are now at 16.9% obese will make up a portion of that 42% of American adults who are obese.
This is a problem and it is very sad.  It makes me wonder why so many people are letting themselves get this way. Too many people are uneducated about how to be healthy, how to eat clean and how to exercise. I believe that YOU, as an adult who wants to bring another child into this world, needs to learn, practice and preach being healthy, eating clean and exercising before allowing another child, who will then become an adult become a part of that percentage.  If you do not know how to be healthy, eat clean and exercise, there are so many resources out there that you can be a part of in order to become a healthier version of you.  Many of which are free or very reasonable and if you think you can't afford it, look at your medical bills and receipts and add up how much you are spending in doctor visits, prescriptions, fast food, restaurants, processed foods, bigger clothes and therapy for depression, anxiety and stress.  When you add all of this up you will be amazed at how much you spend, in return if you become healthier and start exercising daily and eating clean, unprocessed whole foods you will actually save more money because you will have less to none of the doctor bills, prescriptions, fast foods receipts, restaurant receipts, high grocery bills, therapy visit costs and will be able to spend money on clothes that are smaller for that healthier version of you.
I promise that if you become healthier, exercise daily and eat clean you will become happier, healthier (both physically and mentally) and more energetic daily.
Once you do this and your partner and family are on board, then its a great time to start that family, because in return you will be doing not only yourself but the next generation to come a favor.  Obesity will not rise if we can all get on board. You will be able to teach your children and then your grand-children how to be healthy, eat clean and exercise because you will be healthy enough to live that long.
Don't let your weight take over your life and prevent you from doing the things you want to do.  Enjoy life and enjoy who you are while being healthy, exercising and eating clean as an individual and as a family and help turn around the sad statistic of the ever growing percentage of overweight and obese Americans and lets see that number go down to 0% by the year 2030.

look for my next post coming soon on "Why its important for females to not be overweight/obese when trying to get pregnant, carry and have children"

Buy your MOM some healthy, yummy, fantastic tasting Raw Protein Bars for Mothers Day!!! 

She will thank you :) 

Click on my Dales Raw Foods link to the left of my Blog and use the code on the coupon MOTHERSDAY20 and Save 20% on your order of Protein Bars.

Updated Competition Prep 5 & 1/2 Months Post Baby and 10 Weeks Till Show Time

Here is my updated photos as I prepare for my first Figure Competition July 13, 2012 in Fort Lauderdale, FL. I am 5 and 1/2 months post baby and 9 and 1/2 weeks out from Show Time.  In these photos I am currently NOT dieting down, I am doing cardio 5-6 days a week and hitting the weights intensely 6 days per week to build as much muscle as I need and also keep lean.  I am currently at about 11% body fat and hope to be about 8% body fat for my show.  I will be doing a personal photo-shoot in 3 weeks so I am currently eating a little more and bulking and in a week I will do a mini test for my competition and diet down for those 10 days before the shoot and eat a very strict diet, compared to the clean diet I am currently eating, along with cutting out my cheat day and fruit/natural sugars during that time.
I will post my photo-shoot photos after I have the shoot and they are available to me.  Hope you all are eating clean and working out the get that strong body you deserve.
If anyone is interested in online nutrition or fitness coaching please email me at klberard@gmail.com or message me on Facebook. I am always here to help and remember everyone has a right to healthy for a LIFETIME.

What is Eating Clean?

What is clean eating? Well I get asked this question often, especially from my new clients or potential clients interested in nutrition coaching. Clean eating is eating whole foods in their natural or near natural state. This means eating fresh fruits and vegetables, complex carbs, lean cuts of meat and fish and healthy fats, while cutting out trans fats and unhealthy saturated fats, canned, boxed, pre-packaged and processed foods, fast food and all added sugars.
Clean eating is a lifestyle and is not a diet. When you eat clean you often eat more food and in turn you keep your blood sugar levels stabilized and feel better, healthier and often have more energy throughout the day.
Here are a few things to keep in mind when trying to switch to or continue the clean eating lifestyle.
1. Eat fresh fruits and vegetables, organic is not a must for eating clean but for some foods it is much better. Cook them by steaming, roasting or grilling or eat them raw in their natural state.
2. Eat lean cuts of meat or fish including chicken, turkey, grass fed beef like sirloin or buffalo, fishes including tilapia, salmon, shrimp, cod, mahi mahi, halibut, etc and eggs. Cook and eat your meats and chicken by steaming, baking, roasting, broiling or grilling them and removing the skin. Incorporate lean protein in every one of your meals and pair it with complex carbs and/or healthy fats and/or your favorite vegetables or fruit.
3. Choose complex carbs like sweet potatoes, oatmeal, yams, brown or wild rice, lentils and whole grain or sprouted breads. Cook these by baking, boiling grilling or broiling them and try and eat them in your earlier meals to fuel your energy for the day and limit them later as you wind down for the day.
4. Cut out all the sugary drinks and added sugar and stick with water, black coffee, teas and juice your own fruits and vegetables for juices.
5. Eat healthy fats in moderation like raw nuts, raw nut butters, avocados, and healthy oils like olive, coconut, avocado, and sesame oils.
6. Make sure that you are eating throughout the day and spacing your meals out 2-3 hours apart to keep up your blood sugar levels and this will keep the hunger down. Also avoid overrating by dividing your meals equally and allowing your body to digest each meal before the next.

Last, when you eat clean you can cheat every once and a while but there are so many clean healthy desserts and foods out there that you can cook that you may never eat anything again but good clean food.
If you choose to eat clean as a lifestyle you choose to live a lifetime of health, and your body, mind and wallet will thank you.

Coaching Services Offered... Accepting New Clients

For most of you who are unsure what I offer, here is a list of services that I offer and what I currently charge as of 4/17/2012

____ Monthly Nutrition Coaching (3 month minimum)

____ Monthly Nutrition and Fitness Coaching (3 month minimum)

4 weeks of personalized detailed _____ Weight training and cardio schedule (can only be purchased with monthly Nutrition and Fitness coaching) or _____ Nutrition menu (can only be purchased with Monthly Nutrition coaching)

____ One-on-One In Home Personal Training (5 session minimum)

____ One-on-One In Home Pre-Natal Fitness Training (5 session minimum)

Coaching is an alliance that helps bring out the best in the client and helps the client achieve personal
goals. Kristin Berard Fitness Training with Lifetime Health Consulting (LHC) is $65 an initial consultation, which must be paid prior to setting up the first consultation session to review initial intake information with client.

 Monthly Nutrition Coaching will be charged in advance, for a minimum of 3 months at the rate of $75.00 per month, this includes weekly emails or scheduled phone calls for a maximum of 15 minutes, an adjustable and personalized nutrition plan, and supplementation guide and weekly weigh ins

 Monthly Nutrition and Fitness Coaching will be charged in advance, for a minimum of 3 months at the rate of $135.00 per month, this includes weekly emails or scheduled phone calls for a maximum of 25 minutes, an adjustable and personalized nutrition, weight training and cardio plan, and supplementation guide and weekly weigh ins

 4 weeks of personalized nutrition menu, which will be charged in advanced, includes personalized recommended menu for 4 weeks at the rate of $125.00 per 4 weeks of menus which will be based on nutrition recommendations made through nutrition coaching. This service can only be purchased in conjunction with Monthly Nutrition Coaching and has a 5 day turnaround time.

 4 weeks of personalized Weight Training and Cardio schedule, which will be charged in advanced, includes personalized recommended workouts including weights, functional, stretching and plyometric exercises and specific cardio workouts for 4 weeks at the rate of $125.00 per 4 weeks of workout which will be based on fitness and nutrition recommendations made through nutrition and fitness coaching. This service can only be purchased in conjunction with Monthly Nutrition and Fitness Coaching and has a 5 day turnaround time.

 One on one In Home Personal Training or Pre-Natal Fitness Training will be charged in advance, with a minimum of 5 sessions pre-purchased, at the rate of $85 per 1 hour session. Each session will be held in Client or Trainers home and includes one-on-one training specific to clients’ needs and goals.

If you have any questions or are interested in any of my services please email me at klberard@gmail.com or message me on Facebook.  I am currently accepting new clients and only take on a limited number of clients at a time. Lets work together to make a healthy change for your Lifetime.

Mowaa Fitness Wear

I recently started working with Mowaa Fitness Wear, please visit them at http://mowaafitnesswear.com/womens-workout-clothing/ or click on the Mowaa picture to the left of my blog and check out the variety of cute fitness wear they have to offer

Learning what our bodies need?

We all need to learn what our body needs in order for it to survive and operate properly and in turn get the results we want or meet the goals we have set for ourselves. In order to learn this, it takes patience, motivation and time because for most of us we have been giving our body the wrong things for so long that we have to play trial and error to get it right.
The reason I say this is because there is no-one exercise or nutrition program that fits all, nor is there one that fits most or in all reality, even a few individuals. Every person is different, we live different lives, have different lifestyles, have different body types and different ways of eating and exercising.
It is so important to find out what only your body needs and not anyone else's.
The biggest problem today is that too many people follow other people's diets and work out regimens and they don't realize what works for one person may or most likely will not work for another. Too many trainers are repetitive and do the same thing for each client, when each client they have is different and needs different things in order to reach their own individual goal. The worst thing is a nutrition coach who try's to give the same exact advice to each of their clients. Nutrition is 80% of the work in order to have a healthy body and that means that each plan needs to be even more individualized and custom to each person.
It takes a lot of knowledge, experience and patience to nutritionally coach individuals, but more importantly it takes a lot of trust, patience and will power for someone to work with a nutrition coach.
An individual can learn what there body needs on their own, but it may take much longer, a lot more trial and error, and time doing research while weeding out all the crap there is out there to read.
If you are really serious about learning what your body really needs, how to make it healthier and meet those goals you have for yourself, hire a nutrition coach to help you on your way. I am currently accepting new clients online and I coach for a minimum of 3 months. If your not interested in my program buy want to hire a nutrition coach, make sure you find one that works with your goals and your body individually and doesn't try and give you cookie cutter advice and plans to follow, because I can promise you, you will most likely not get the maximum benefit of a program in order to reach your goals and not someone else's.
You can email me at klberard@gmail.com or message me on Facebook if your interested in nutrition coaching and strive for a lifetime of health. Remember, we all only have one body and one life, so treat it well.

Traveling again equals more planning and dedication

Well I'm traveling again, this time I am about 14 and 1/2 weeks out from my first show and I'm visiting family and friends in Michigan and taking care of some business. This was a last minute trip, but much needed. So, with that said I have planned very well for this trip because I need to keep on my normal daily routine and I will also be traveling alone with my 4 month old while my husband stays back home, which will be a challenge in its self, but I'm always ready for a challenge so bring it on. I am all packed, one bag holding everything for the both of us, a stroller, a diaper bag and most importantly a COOLER. I packed 5 days worth of work out clothes, I found a gym so I can head there as soon as I get off the plane for my for Wednesday cardio workout. I planned my trip with exercise in mind and created a plan in order to make it to the gym and get my normal work out in and do everything else I need to do in the mean time. I also packed my cooler full of raw protein bars, oatmeal packs with whey protein, flax meal and a few raisins, all of my whey and casein protein bagged and ready to blend, water packed tuna and salmon, some frozen banana's, rice cakes, protein pudding and pre made bags of chicken, brown rice and cooked veggies which is early meal ready. I also bring a ziplock bowl, plastic silverware, my shaker bottle to fill up with water and my supplements. This way I don't skip a meal and when I need to eat I'm good to go. I give myself a meal to eat out for lunch, with the idea in mind it will be clean and including some carbs, protein and a little bit of healthy fats. I will also stop and pick up a salad or steamed vegetables to eat with my tuna or salmon for dinner. With a little bit of planning and a list to make sure I don't forget anything I can continue to keep living my healthy and clean lifestyle without getting off track even when I'm 1200 hundred miles from home. If I can do it by myself with a 4 month old I believe anyone else can do it. All you need is a little planning and determination and motivation to keep yourself going strong.

Growing the BACK

Here is an update pic of my back while working pull ups. 15 weeks out from my first competition and Im feeling great!!

Dales Raw Foods HUGE One year anniversary sale!!!

Please check out Dales raw foods on my link to the left of my blog, they are having a One Year Anniversary sale until Tuesday April 3. If you haven't tried his AWESOME protein bars now is the time and if you have, now is the time to stock up and save. There are a few ways to save listed below:

Save 20% on your entire order using coupon code 1YEARSALE when you checkout to get your 20% discount.

Use this coupon for all items:

-RAW Protein Bars - "The Best Protein Bars On The Planet"
-RAW Protein Powder - Vegan blend of hemp, pea, and rice protein.
-RAW Greens and Maca Powder - The best SUPERFOODS all in one powder

Or

Choose from the following Combo Packs:
-One Box of Each Bars Combo - 8 boxes, 96 bars with just 1 click! - save 42%
-Best selling Bars Combo - 4 boxes of our top sellers, can't go wrong with these! - Save 40%
-Very Berry Combo - 3 boxes of our fruity flavors, blueberry, strawberry, raspberry. - save 37%
-Low Carb Bars Combo - 2 boxes that are lower is carbs and sugar from our regular bars. - save 33%

Hold on, There's more, and it's FREE...
For all orders over $100 (before shipping) we will throw in a FREE 300g bag Dale's Raw Protein.

That's a $19.99 value and it's yours FREE with you order of $100 or more (before shipping).

Happy buying!!!!

A day in the Fitness Training Life, how I am preparing my body.

I am writing this post, as request by a few of you.  Now, I have been hesitant to do this because I want you all first to understand that everyone is different which means that no two people are the same.  I tell you this because I am going to explain what I do, eat and train on a typical Tuesday of my life and please, don't feel like you need to compare yourself to me or change your whole routine because of what you read.  My body is different, I train different and I eat different then most of you because I am training for a show, I need to bulk up and gain muscle, but also keep a lean physique so that I don't have to much body fat to lose in a short period of time and I am currently breast feeding a 4 month old baby which also requires a few hundred more calories in my diet.  If you are interested in a fitness program or nutrition program that meets your needs and your lifestyle, I am available to help you do that, I can coach you in person or online, but please don't assume my fitness and nutrition routine is going to work for you like it does for me.
Some things you need to understand before I begin with my day. First, is that I am training for a show, unlike most of you reading this, it requires a lot more nutrition and fitness focus. Second, just like all of you, you need to monitor what you eat and how your body reacts. This means if I am eating a certain amount of healthy fats, carbs and protein and I am gaining or losing muscle or weight, this means I need to change up my diet and either add or take away certain things until my body responds to how I need it to respond.  Third, I am currently 12.9% body fat and weight 123lb and I am a female, so most of you are not at the current state that I am in and need to train and eat according to your body type, body fat, gender and ultimately your goal. Last, please remember that muscle weights more than fat and it burns more calories than fat, so if you weigh less but you have a higher body fat percentage, you will burn less calories per day at rest and need to eat less per day than someone who weighs the same as you but has a smaller body fat percentage with more lean muscle. The same goes for a heavier person and just because you weigh more doesn't mean that you carry a lot of fat, this is why knowing your Lean Body Mass percentage or Body Fat percentage is so important when it comes to really knowing how much you should be eating and training.
Here I go, this is my typical Tuesday:
-Wake up at 7:45 am
-Boil water and make a hot water with lemon to drink before I eat.
-Make 1/2 cup of plain oatmeal and after cooked, Mix with 1 tbsp of Flax Seed Meal and 1/4 cup Unsweetened Almond Milk and 1/3 cup of Blueberries
-9:15 am Get ready for the day, get baby ready, feed baby while I eat about 9:30am and get ready to go to the gym
-Leave to the gym at 10 and drop off baby in child care center....ready to kick my butt
-Workout from 10:30am-12:30pm- warm up on the stair mill at intervals between 6-10 for 10 minutes.  Legs- 3 sets of each pyramid style 12 reps, 6-8 reps, 12 reps. Front Squats with barbell super set with Abs Exercise Ball Pass through, Walking Lunges with dumbbell super set with cable crunches, Step ups with Cables super set with 90 degree crunches, Cable Squats super set with Machine Lying Hamstring Curls, Butt Blaster Machine super set with seated calves.
Shoulders- 3 sets of each pyramid style 12 reps, 6-8 reps, 12 reps. Seated machine shoulder press super set with machine 90 degree lateral raises, Front raises to lateral raises with dumbbells, Dumbbell Front Raise tosses super set with bent over rear delt dumbbell row.
-20 more minutes of Step Mill at a moderate to fast pace intervals.
Finish with Stretching for 5-10 minutes. Using a roller if available.
-12:45 pm, which is no more than 30 minutes after completed workout- eat cooked 5 oz of white baked potato and about 10-20 minutes later after I have made it home blend 1 and 1/2 scoops of chocolate whey isolate protein (isolate is the best) with 1/2 cup almond milk and 1/2 medium frozen banana, 5 medium frozen strawberries (these are picked fresh and then frozen, not purchased out the freezer isle at the store, so there is no additional sugar) and some ice. Eating the protein drink within 45 minutes max post workout.
- Then I shower, take care of baby and do what ever she requires of me until she falls asleep for a nap.
-2 pm I eat my lunch which is left over dinner from the night before. Today it was my Chicken stew on my blog.
-I do some work, clean up the house and do what ever is on my to-do list for the day while baby is sleeping.
-4:30 pm I eat another snack with carbs and protein. Today I had a piece of High Protein Bread, 5 egg whites with 1 egg yolk and 2 oz of ground turkey breast patty.
-6:30pm I eat my dinner and this is the last time of day I will have carbs except for vegetables.  I had 1/4c barley with 1 cup mushroom sliced, 4oz shrimp, 3 cups spinach, 1/3 cup onion with fresh sage and black pepper all made risotto style and 11 spears of baked asparagus.
-After I eat dinner its time to bathe baby and get her ready for bed. Hubby comes home at 8:15 pm so I can get some free hands and make my evening snack.
-8:30pm I eat protein, healthy fats and veggies. Tonight was 1 cup low sodium 1% cottage cheese and 1/2 cup of each yellow squash, zucchini, cauliflower, broccoli, and red pepper mixed with 1 tsp of coconut oil and 1/2 oz of raw chopped walnuts, seasoned with Mrs. Dash and Pepper.
-After my evening snack its  last feeding of the night usually for baby, so we all sit down and have a little R & R with the TV till baby falls asleep.
-10:30pm is my last meal of the day. Every night I have 1 and 1/2 scoops of chocolate casein with 3/4 cup unsweetened almond milk and ice and 1 tbsp of raw Almond butter.
-11pm I hit the sack... gotta get some sleep and grow those muscles.
Keep in mind I am trying to eat about 60g Healthy Fats, 271g Carbs and 271g Protein, but I will sometimes eat a bit more carbs and less protein trying to stick between 20% Fats and 35-40% Protein and 40-45% Carbs.  They are all clean foods, nothing is ever processed and I stick to one cheat meal per week. I do not really eat less or more on training days I work out longer or shorter and try to stick to the same amount every day, spacing it out evening as much as possible and getting protein at every meal. I also find that planning your weekly menu and shopping for all of your groceries on saturday or sunday is very helpful and chopping up and storing everything you need in the fridge for all meals is fastest and convenient and if your buying fresh produce it will usually stay pretty fresh in locked containers or bags until your last meal.

Now, I weight train 5 days a week, do cardio 6 days a week, do an hour spin class once per week and a Pilate's class once per week. If I go out anywhere or travel, I pack a cooler and/or a bag of food so I do not skip a meal, which is very important and I make sure to eat at least every 3 hours but right now I seem to be eating every 2 hours or so in order to consume all the food I need to eat spaced out, instead of eating fewer times with large meals, which allows my body to digest and use the food and nutrients needed instead of storing to much food in the body.

I hope this helps you, but as I said in the beginning, every person is different so no one person should be on the same exact plan as myself and should have a customized fitness and nutrition plan based on there needs and goals. If you need help please contact me via facebook, blog or email and I will work with you in order to meet your Lifetime Goals.

4 Months Post Baby- Showtime in 15 1/2 weeks.

These pictures are taken 4 months and 9 days post baby.  I have been working out 6-7 days a week with a few day rest while on vacation.  I am now eating about 2600-2700 calories a day (about 60g fat, 271g lean protein and 271g carbs) but more importantly I am eating clean except for the 1 cheat meal i allow myself per week.  When I travel I take food with me and order like I would at home except for my cheat meal.  I am still breast feeding my baby and taking care of her every second that I am not working out at the gym.  This is an awesome journey and I cant see where it takes me.  My show is set for July 14, 2012 in Ft Lauderdale and I will continue to post updates as the time gets closer to see my progress.  My two month post baby pics can be seen in previous post on my blog below. I can be contacted via facebook, email or my blog if you are interested in in-person or online nutritional coaching, fitness coaching or are in need of an trainer to help you progress and meet your lifetime health goals.

Great clean chicken stew recipe

Chicken Stew (4-6 servings)

-1 and 1/2 lb of skinless chicken breast
-2 bunches of kale- stems removed and chopped
-10oz of sliced white or baby Bella mushrooms
-2 lb of sweet potatoes chopped- skin on or off is your preference (Japanese sweet potatoes are best of you can find them)
-10 cups low sodium chicken stock
- 1/2 cup parmesan cheese
- freshly cracked black pepper

Instructions:
Boil chicken, fat removed, until fully cooked throughout. Remove, cool and then shred.
Boil chicken stock and then add sweet potatoes and cook for 8 min.
Add mushrooms, kale, pepper and shredded chicken and cook 6-10 more min until sweet potatoes are tender but not mushy.
Divide evenly among bowls and top with equally divided Parmesan cheese and more black pepper if desired.

I could eat this everyday, ENJOY!!!

Do you "get ready" for swimsuit season?

Are you one of those people who "gets ready" for swimsuit season? Do you start a new diet? Do you start working out again or ramp up your current work out routine?
Ask yourself why you do this? Why do you try and eat better for only a few months out of the year or start exercising again or exercise harder for only a few months?
I ask this because many people do this and I have never understood why. Wouldn't you think you would want to look great and be healthy all year long, I know I do. So, how about we ALL stop the craziness and start giving our bodies and better than that, emotions and self-confidence, a break and start doing what some of us only do for few months, ALL YEAR LONG. Your body will thank you, your mind will thank you, the roller coaster of emotions will thank you and those around you will thank you too!!
Start exercising at least 4-5 days a weeks, hitting the weights at least 3 of those days. Eat healthy every day, make sure it's clean and schedule yourself a cheat meal or two a week so you don't give yourself the excuse that you never get to enjoy something you love or want. Remember to take snacks with you everywhere you go so that you don't become famished and eat whatever is in sight.
Pretend like it's swimsuit season all the time and when you look in the mirror whether is 0 degrees and snowing or warm and sunny outside you will look and feel great and your body and mind will be healthy all the time. You don't want to continue to shock your body and put it through stress because its just not healthy and on the positive side, you also won't need two different wardrobes and can look good in that Swimsuit any time of the year :)

Do you really want to change?

I find this to be very true for EVERYONE I talk to or work with who wants to change. If you want something bad enough you will make it work.

How do I travel?

How does someone travel and still be healthy and stay fit? I'll tell you one thing, it takes a little thought and preparation and a strong will-power.
I'm going to Boston, MA for 4 days and for the first time, my husband and I will be traveling on a plane with our 3 and 1/2 month old, which is going to be my biggest challenge next to eating enough and staying healthy.
Now, first of all I want to tell you that I will still enjoy myself, cheat a little on food(much more than I would at home) and not exercise nearly as hard or as long. I will though, pack some healthy snacks, stop at the grocery store at least once while I'm there and workout a few times for 20-40 minutes either in my hotel room or in their gym.
Here are a few tips to traveling, without going overboard.
Pack baggies of your protein powder measured out and bring your shaker bottle. You can also bring your "Magic Bullet" on the plane, I've done it numerous times.
Pack baggies of 1/2 cup oatmeal, 1 scoop of protein powder, 1-2 tbsp of flax seed meal, and 1-2 tbsp of your favorite dried fruit. Make sure to bring a ziplock bowl with a lid and spoon and you can add 1 cup of boiling hot water from anywhere and let it sit for 15 minutes and eat. It's a great on the go or an airplane meal.
Pack up measured nuts, bring some whole fresh fruit like apples, oranges and bananas, rice cakes and almond butter in a plastic container.
You can bring protein bars, but make sure you are eating high protein, low to zero added sugar bars, also you can buy protein pudding and pre-made shakes but you MUST check these.
If you are worried about meals, you can pre make rice, chicken, and veggies and put them in baggies and freeze them a few days before and put them in a soft cooler and by the time you want to eat them they will be thawed or ready to refrigerate in your hotel room.
Make sure that you continue to eat every 2-3 hours like you do at home and don't over eat when you hit the restaurants. Ask for your food to be prepared dry with little to no oil or butter, eat your carbs in the morning through mid day and more veggies in place of your carbs in the evening. Eat protein at every meal and if you need to eat a dessert only get a small one and share it with your partner and don't eat it at every meal(that's over board and totally unnecessary)
Also, when you travel plan to walk as many places as possible, plan active activities and bring 1 or 2 bands in two different strengths and do exercises in your hotel room, in the airport or where ever you have room and time. You can always squeeze in a 20-30 minute circuit training program with all upper body, all lower body or total body.
So now that I gave you some good travel tips, I will do the same as I make my first trip as a family away from home. I hope you are able to travel and stay healthy and fit too, whether it's this weekend or in the future. We all need a vacation away from home and stress and we all can stay fit and healthy away from home too....
Happy travels everyone.

Great music to get through your workouts

Thought I would share this article, It has great ideas for songs to get you pumped through your workouts.
http://www.womenshealthmag.com/fitness/workout-music

Dropping BodyFat, Getting ready for my show

Just had my body fat tested today. I am please that I am currently at 12.95%, this means that I only need to drop about 4% bodyfat before my first competition in July, which is AWESOME. I have been working really hard for this. Also figured out I need to be eating more in order to gain more muscle, do less high intensity cardio and hit the weights on each body part 2x per week instead of 1x per week.  My goal is to be at the 9-10% bodyfat point about 6 weeks before my show so I dont have to stress my body out by pulling in to many changes at the end and eating like a rabbit (momma Berard).

What is your goal for the next month or two? Let me know if I can help, whether its eating better, exercising better and just living a healthier life. I am hear to help. Remember we are all not the same, do not want the same things, have different goals in life and have very different lifestyles and bodies, but there is one thing that we ALL have and that is a CHOICE.  We all have a choice to make our lives better and reach the goals we want to achieve.  How bad do YOU want it, that is the question?

What is your lifetime health goal?

Are you looking to be healthier by eating better, do you want to be more active, do you have a short term goal you want to meet that will benefit you for a lifetime?
Let me know what your goal is, how serious are you about reaching this goal and let me help you!!!
Together we will get you there and get you to a happier, healthier or more fit life.

Check out this great article and exercise and food

http://m.askmen.com/sports/foodcourt_600/684_exercise-and-eating-connection.html

Oxygen Women's Fitness | Blogs | Oxygen's Staff Blog

Oxygen Women's Fitness | Blogs | Oxygen's Staff Blog

Try this yummy healthy snack, I'm going to try it this week

Dales Raw Food Protein Bar Discount Expiring Soon

If you have not had a chance yet to order your Dales Raw Protein Bars, do it by this Wednesday February 29 and you will receive a 20% discount off of your order if you purchase through the link on my blog website. Use the coupon code "PROTEINBAR20".  A new low carb bar has just been added, the Low Carb Vanilla Cashew, but all flavors are great tasting.  If you have any questions about the bars or his products please feel free to ask me.  Happy Buying :)

Do your know and keep track of what you eat and also plan for the future?

Are you one of those people who eats on the go, just grabbing whatever is available or do you plan your meals and have food readily available for you to eat as needed? Do you keep track of what you eat on a daily basis so you know why your feeling and looking the way you do?
If you plan your meals and have food cut and pre made or ready to make, then good for you, keep up the good work.
But, if you are one of those people who eats on the fly and whatever is available or in sight, now is the time to stop. If you don't know what your eating or how much your eating on a daily basis, now is the time to start. This random on the fly eating can lead to weight gain, even if you are not eating enough. It is so important for everyone to know what and how much you are eating. Many times we eat and don't remember or just eat way more then we really need and sometimes we don't eat enough, but either way if your keeping track you'll know if your eating well by knowing what you took in for the day and how much. If you don't keep track you are just guessing and your body is very important to you, so stop guessing and take charge. By keeping track you can see if you got enough or to much of the healthy fats, protein and carbohydrates that you need.
A good start is to write down what you eat for 5 days in a row and evaluate what you ate, how much you ate and the times you ate it. You can even write down how you felt that morning when you woke up, how you felt in the middle of the day and again how you felt close to the end of the day before you go to bed. Once you have written it down for 5 days, evaluate to see if you are eating enough or too much, you can see this calculation on my previous blog.
Next you want to see if your diet consists of about 20% healthy fats, 40-45% carbs (not from white or processed foods) and 35-40% lean protein.
Then, see if you are properly spacing out your meals, eating every 2-3 hours because your body can only process and use so many nutrients at one time and be sure your taking in a majority of your carbs in the morning and early part of the day and your healthy fats toward the end of the day while eating your lean protein at every meal.
Last, see what you need to do to change your diet in order to meet your bodies calorie needs, along with the appropriate ratio of fat, carbs and protein and build your meal plan and shopping list accordingly.
The only thing left to do is to prepare your food. Pre-cut, pre-cook and have foods available at all times for you to eat and have a cooler ready to pack if you need leave the house for anything, work, shopping, time with friends, etc. Remember to always leave your house with a healthy snack, that way when you take longer than planned, you have something to keep your metabolism going and won't have to worry about eating something that doesn't fit your needs.
Happy planning.... I do mine every Saturday morning right before I hit the farmers market :)

What kind of exercise did you do today?

What did you do at the gym today or what kind of exercise activity were you able to fit into your schedule. Today I did 45 minutes of spin class, 15 minutes of interval walk/jog on the treadmill with 5 minutes of stretching. I try and do about 45-60 minutes of steady state or high intensity interval cardio training cardio two times a week on days that I don't do weights, since I lift so heavy I don't have enough energy for that much cardio on the same day, plus like most of you, I don't want to spend my whole day in the gym. Yesterday I lifted with my husband and we did back and triceps, doing giants sets of each. This meant we did back first and did one set of each of the 6 back exercises back to back and then rested 2 minutes repeating that 2 more times increasing weight for each set. We then moved onto triceps and did the same thing with the 6 more triceps exercises. It was nice working out with someone else, I think you push yourself a little more plus you have that other person there to encourage and help you.
I hope you all are doing well with your nutrition and figured out how much you should be eating daily for your bodies needs.
Have a great week and if there is any questions or topics you would like to see me discuss, let me know and I will do my best.

Did you buy your box of fresh protein bars yet?

If you have not yet ordered your box of Dales raw protein bars, order today, click on the link located on the left side of my bog and purchase as many kinds as you would like to try, get 20% off your order with the code "proteinbar20" which expires February 29, 2012 just for knowing me. These protein bars are fresh, awesome tasting, raw and can travel with you anywhere (I like mine right out of the freezer though) and you can eat them everyday. Order today, you won't be disappointed.

Do you know how much, how often and what to eat?

Everyone out there reads all sorts of articles on how much, how often and what to eat, but most of the time they are reading information that doesn't even pertain to them. I am going to give you more accurate ways to determine how much you need to eat, let you know how often you should be eating and give you some examples on what to eat.

First you need to know how to determine how much you need to eat. Now, do not assume you need to eat less, as this is a huge misconception among most people, most of the time you actually need to eat more and different foods than you are eating now, so don't be shocked if your requirements determine you need to eat more than what your used to or think you should eat.
There are many ways to determine how much you need to eat. I will give you two ways, one that is pretty close to your exact needs and the other is just a rough estimate based on the Harris Benedict Equation(i would suggest the first one if you are serious about getting fit and lean).
With the first and most accurate equation you will need a few things before you can begin your calculation. First you will need to get your Lean Body Mass(LBM) number. In order to get this number you need to get your body fat %, you can obtain this number by having a skin fold test done by a trained professional or personal trainer, you may also get a test in the Bod Pod or the other body composition test of Underwater weighing. You can also use your body percentage obtained from a scale like the Tanita, but it will not be as accurate as the other 3 body composition tests. Once you have your body fat % use the following formula:
Body Weight x Body Fat % = Body Fat(lbs), then take your total Body Fat(lbs) -Body Weight(lbs) = Lean Body Mass(lbs) LBM

Once you have your LBM you can plug them into the following:
If you are trying to lose weight(lose fat) take your LBM and multiply it by 15- aka Cutting
If you are trying to maintain weight take your LBM and multiply it by 19- aka Maintenance
If you are trying to gain weight(gain muscle) take your LBM and multiply it by 23- aka Bulking
Your total number will equal the total number of calories you should be eating per day of clean healthy food.
Then you need to know how much Fat, Carbs and Protein to eat, which could be in the range of about 20% healthy fats (9 calories per 1 gram), 40% carbohydrates (4 calories per 1 gram), and 40% protein (4 calories per 1 gram). These percentages vary based on your body type and how you handle the breakdown of proteins, carbs and healthy fats. Your body fat should be tested and your weight should be recalculated at least every 6-8 weeks for accurate results.
For example see my latest calculations below.

Use the second equation which is based on the Harris Benedict Equation, if you are not able to get access to your Lean Body Mass(LBM)/ body fat %, which is as follows:
First, you need to calculate your Basal Metobolic Rate (BMR)-
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Last, you need will calculate your estimated daily caloric needs based on this formula-
•Sedentary (little or no exercise) : Daily Caloric Need = BMR x 1.2
•Lightly active (light exercise/sports 1-3 days/week) : Daily Caloric Need = BMR x 1.375
•Moderatetely active (moderate exercise/sports 3-5 days/week) : Daily Caloric Need = BMR x 1.55
•Very active (hard exercise/sports 6-7 days a week) : Daily Caloric Need = BMR x 1.725
•Extra active (very hard exercise/sports & physical job or 2x training) : Daily Caloric Need = BMR x 1.9
Now if you are trying to lose weight you need to take your caloric need and eat 500 calories less and/or exercise burning 500 calories per day and eat about 500 more calories of you are trying to gain weight.
To be more exact and take in the correct amount of calories you could be eating about 20% healthy fats (9 calories per 1 gram), 40% carbohydrates (4 calories per 1 gram), and 40% protein (4 calories per 1 gram). These percentages vary based on your body type and how you handle the breakdown of proteins, carbs and healthy fats. Your body fat should be tested and your weight should be recalculated at least every 6-8 weeks for accurate results.

Kristins nutritional needs starting 2/7/12 (Please keep in mind I am eating a little more now than calculated below because I am Breast Feeding)
Body weight 123.6, Body fat 18.38%.
Body Weight (123.6) x Body Fat % (18.38%) = Body Fat(lbs)(22.68), then take your total Body Fat(lbs)(22.68) -Body Weight(lbs) (123.6)= Lean Body Mass(lbs) (100.72)LBM
Cutting- Lose weight(lose fat) take your LBM and multiply it by 15- 1510.80 calories
Maintenance- Maintain weight take your LBM and multiply it by 19- 1913.68 calories
Bulking- Gain weight(gain muscle) take your LBM and multiply it by 23- 2516.56 calories
These last two weeks I have been bulking because I am trying to gain muscle. I will only do this for 2 weeks at a time before my body just starts gaining fat and storing food, which is not what I want, so then I will go back to my maintenance amount or cutting amount depending on my focus.
My daily consumption 20% healthy fats (9 calories per 1 gram), 40% carbohydrates (4 calories per 1 gram), and 40% protein (4 calories per 1 gram) which equates to 57g of Fat /256g of Carbs /256g of protein.

Next you need to know how often to eat all that food that you are expected to eat. I would like for you to focus on eating 5-6 meals a day. Your largest meals will be your breakfast and your post workout meal. Read my blog post about breakfast for a start. Then, plan on eating every 2-3 hours to allow time for food digestion but not hunger. Eat your post workout meal within 30-90 minutes of the end of your workout and be sure includes carbs and protein in that meal and limit the fat, but the sooner you eat after your workout the better for your body because you are replenishing your body. Limit your last meal or two(if needed) to high protein and healthy fats with limited carbs, except for vegetables, unless you workout later in the day and need to refuel your body with carbohydrates. For an example of an eating schedule for on and off days see below:
Workout On Day:
Breakfast (9am)- oatmeal, strawberries, Flax Seed, with 6 egg whites with 1/2 yolk
Snack (11:30am)- Protein Bar (Dales Raw Protein Bar)
Lunch (2pm)- Sweet potato, chicken breast and brocolli
Snack (5pm)- Protein Shake with Whey protein powder, oats or banana and berries (spinach and greens are also a great addition)
Workout 5:45pm-7pm
Dinner (7:30pm)- Brown Rice with Beef and veggies stir fry using cooking olive oil spray, with spices and herbs
Evening snack (10pm)-Protein Shake with Casein protein powder and almond butter

Workout Off Day:
Breakfast (9am)- oatmeal, strawberries, Flax Seed, with 6 egg whites with 1/2 yolk
Snack (11:30am)- Protein Bar (Dales Raw Protein Bar)
Lunch (2pm)- Brown Rice Noodles with green beans, peppers, zuchinni, and chicken with spices and herbs
Snack (5pm)- Protein Shake with Whey protein powder, oats or banana and berries (spinach and greens are also a great addition)
Dinner (7:30pm)- Salmon with Asparagus and greens salad with balsamic vinegar
Evening snack (10pm only if needed)- Protein Shake with Casein protein powder and almond butter

Last I will give you ideas of what you can eat to fulfill your day. A food scale is your best bet so you know how much you are eating at a time without guessing. Try and split up your fat, carb and protein needs evenly throughout your meals, so that you don't have a huge surpluses or deficit at one time, remembering that your body can only digest and use so much of that food at one time before it starts storing it as fat.
But, be sure you are eating higher carbs in the morning for energy and tapering of throughout the meals through the day.
Breakfast food options: Check out my Breakfast post
Snack food options: Raw protein bars, protein powder shakes with 1-2 servings fruit, greens and oats, Cottage Cheese, hummus and veggies, nuts and fruit, low fat string cheese.
Lunch food options: Rice, Oats, Brown Rice Pasta, Sweet Potatoes, Vegetables 2 servings, Chicken, Lean Turkey, Fish, Lean Beef, Eggs
Dinner food options: (only if you had a late workout- Rice, Oats, Brown Rice Pasta, Sweet Potatoes), Vegetables 2-3 servings, Lean Turkey, Chicken, Fish, Lean Beef, Eggs, Tofu and mix it up with making soups or dishes with fresh herbs and salt free spices.
You should also check out the magazine and cookbooks called "clean eating" which offer a large variety of meal options that I use daily.

I am also available as a nutrition and training coach if you need more help or information. Please let me know what you need and I will let you know what services I can provide and how we can get you to the goal your after.

Discount on Dales Raw Food Protein Bars

For all of my followers and readers, I have been given an opportunity to offer a discount to you for the AWESOME Dales Raw Protein Bars.  Please click on the link/logo to the left of the home page and when you order your Dales Raw Protein Bars put in the code "PROTEINBAR20" for a 20% discount off of your order.  Order one box or try a few different kinds, they are all great tasting and great for you.  Happy Trying and I hope you ALL have a very Happy Valentines Day tomorrow.

Setting and Meeting Your Goals!!!

Today we are going to talk about setting and meeting your goals. Now, in order to set and meet your goals, you need to think about a goal you want to achieve. For me, I have a few goals I want to achieve.
My first goal is to start a blog for my business in order to talk about nutrition, fitness and how I achieve my goals and live day to day, in order to help and teach others how they too can live a healthier and active life.
My second goal is to become more involved in the fitness industry and try to model fitness and endorse companies within the fitness industry I support.
My third goal is to compete in figure competitions until I get my pro card.

Once you have your goals in mind I want you to write them down on paper, put them in your phone, put it on Facebook and/or announce it publicly to someone else you know that will support and encourage you to reach your goals. Remember, if you make your goals public and share them with at least one other person then chances are you will keep them and continue to try and meet them because you know someone else is watching you.

Next, you need to do research on how you can and will meet your goals. Read magazines, books, articles, google it and look at multiple posts where you are seeing consistent and accurate information and also speak with someone you trust and believe in who has great information and answers for you to meet your goals. The more information and research you do will give you more ideas and ways to meet your goal, just make sure the information you use isn't going to harm you and is realistic. I have done research, read articles and books, took classes and talked to so many people to get to where I am today and have the knowledge in order to succeed myself and help others succeed. I also know that I don't know everything so if there is ever anything I don't know, I don't just assume and research through the vast options we have in order to get the correct answer I need and believe in.
In order to meet my goals I had to research how to start and maintain a blog, I had to research what it take to be a fitness model and join different product company teams and I also had to research what it takes to get ready and participate in figure competitions.

After you have gathered enough information from research to meet your goal, you need to set a timeline, making it realistic. For me my timeline for my blog was to start it quickly and just update and develop periodically with extra time I had and to promote it more and more as I got more involved in my business and the fitness industry. My timeline to model fitness and join supplement and fitness industry companies is within the year 2012 and that is just to start with getting my name, face and pictures out there. My last goal timeline may take more or less time depending on how well my body responds and how quickly I can beat out other competitors at each figure competition I compete in. My first goal is to attend and compete in my diary competition in July in Ft Lauderdale and depending on how I do and what advice the judges give me I will work harder and go from their based on the guidance from my fitness mentors.
Also, if you happen to get off track or your not meeting your goal as quickly as you had hoped, just get back on track, your not going to have to start all over and keep on going with where you left off. You may also need to do more research and tweak your plan a bit in order to meet your goals because things can change and in order to meet your goal what you had originally planned to do may not be exactly what you started with.

Give yourself a reward for keeping up with your goals. Keep the reward realistic and give small rewards frequently instead of only one at the end. My person goal reward is that if I fulfill all of my workouts for the week and eat clean for all of my meals, on Saturday or one night of the weekend, I allow myself a cheat meal where I eat whatever my heart desires, usually including an appetizer, main course and of course a dessert.
Now, your reward doesnt have to be food, you can give yourself a spa treatment, a pedicure, a new piece of workout attire, a massage or anything you can reward yourself with every week or two that you are keeping on track as you fulfill your goal.

Last, keep track of your progress and your ups and downs. Whether its writing down all of your works outs everyday on your calendar as you do them or writing down what you ate for the day in a daily food log notebook, just keep track of what you do and also what you don't do. It also helps to keep track of how you feel and what happened that day because those thoughts, feelings and actions can relate to you succeeding or also why you got off track that day(s) and you can try to either avoid or continue to do what works and doesn't work in your life.

Remember, you can always ask for help if you don't feel like your on the right track, or are falling off track, or just don't know how to complete meeting your goals. It's better to ask for help than to give up on something you want to achieve.

Good luck and if you need help or ideas on how to meet your goals, you can email me anytime.

Getting that extra push

Sometimes we need someone to push us beyond the ability we think we have on our own. As you may know I just had a baby 11 and 1/2 weeks ago and have decided to start a career in the fitness industry by doing my first figure show in July. I train or am active in some way almost every day, whether it be at the gym or walk/jogging outside with my baby girl. Now, I am not saying everyone needs to be as involved in fitness or train as hard or as much as I do, but let me start out by saying that we should all be physically active for at least 20-30 minutes almost everyday of our lives, I promise it will energize you and relieve some of that unwanted stress you may have, along with another thousand reasons that being active can be good for you.
So back to getting that extra push I wanted to talk about. As a trainer and consultant I push my clients to achieve things that they never thought they could, I expect them to put the pain, excuses, and can'ts out the door and use there mind and will power to get through it. Everyone I know has gone though something hard, painful or challenging in life so when I know there is something that I need to do and it's hard, I think about that most hard, painful, and challenging time and I tell myself that I got through it and I can get through this. So yesterday I had a friend of mine who is a trainer at the gym I attend train me. Now, I believe I do a great job of training myself both physically and nutritionally but, sometimes we need to mix it up, have someone think for us and quite frankly just give us that extra push we need. I had him train me on my leg day since that is the area on my body that needs the most work in order to reach my fitness competition goal. He trained and pushed me so hard my body wanted to quit but I kept telling myself that I gave birth naturally and this workout had nothing on that so I kept going.
Now, I know and you know that if I didn't have someone there coaching me along and pushing me, I would not have given it 100% and went above and beyond what I thought I could by challenging myself, but he challenged me and I got through it. Guess what... I'm walking today, a little sore but I feel stronger and better about myself knowing I got an awesome work out and had someone give me that extra push that I most likely wouldn't have gotten on my own. I also did 40 minute speed intervals on the stepmill today, legs sore and all.
So what can YOU do? Well I know not all of you out there have a gym or a trainer so I am going to give you a few tips I want you to try to go above and beyond what you think your capabilities are and get that awesome work out you need and deserve to get get that healthier, happier body you have always wanted.
If you belong to a gym:
Either seek out a trainer that you know or feel comfortable with and have a session with them, (you dont need to pay for multiple sessions, just see if you can get a single session periodically if money is an issue) tell them what you are looking for in your session and let them push you beyond your capabilities. Now if you have a good trainer they will work you out harder than you would yourself and you most likely will learn a few things from them for the next time when your working out on your own.
Or
Take a friend, relative or your spouse, but make sure it is someone you trust to help you not hurt or argue with you, to the gym with you and ask them to push you. Have them push you beyond what you think your capable of and crank out one more rep or add more weight and get more out of your session than you could have gotten on your own.
You can also take a class and push yourself harder than you normally do, let the teacher push you or use extra weight or more intensity, but with any class you have to push yourself harder because chances are your only making the class as hard as you want it to be.
If you don't have a gym:
Go with a friend, relative or your spouse who is interesting In working out with you and put together an outdoor or indoor workout plan or go for a run, walk or bike-ride and tell them to challenge you, ask them to push you above and beyond where you would normally quit or add speed or resistance above where you normally max out.

I promise you, if you do this every once and a while you will find yourself stronger than you thought you ever were, but in reality you can always look back at that time you went through the hardest, most painful and most challenging time in your life and know that since you got through that, you can get through this tougher than normal workout. Your body will thank you in the long run, jut remember to push yourself, NOT injure yourself.

Try out Dales Raw Foods, a great product I eat and promote

If you are looking for a clean healthy food option try out Dales Raw Foods by clicking on the Dales Raw Foods banner link to the left on my blog. There you will find great options for clean eating, raw, vegan products which include protein bars, protein powder and raw greens. The protein bars are absolutely awesome and far surpass the taste and quality of any protein bar you can buy at the store. They are made fresh daily and shipped directly to your home within 7-10 days of ordering. There are so many different kinds and options, you almost need to try them all. You can get discounts and sales frequently if you sign up for email notifications. I can't even begin to tell you how great these products are and I encourage you to try them for yourself, they are so great for you because they are raw and fresh.
If you place an order tomorrow thru Wednesday you can purchase a combo pack of 2 boxes of protein bars and 1 jar of protein powder at 20% off. If you are interested in more information about these products please feel free to ask me anytime.... Happy trying :)

Lets talk about Breakfast!!!

I want to talk a little about breakfast. It is the most important meal of the day and should actually be your biggest meal of the day.  You wake up, you need energy to start and go on with your day and need to start that ever burning metabolism that you have (whether you believe its slow or not).  Today for breakfast I had my morning staple, I have this almost every single day and it doesn't get old for me, though  I am not like everyone else, others may need to switch it up a bit to keep them happy and from getting bored.  Because I am in my bulking phase and trying to gain muscle for my competition I am eating a little more than most, but here is what I had- 1/2c plain oatmeal with 1tbsp wheat germ (for folic acid) and 1 tbsp ground flax seed (for healthy fats) and 7 cut medium strawberries along with 6 egg whites and 1/2 egg yolk.

Now I want you all to start with something new today, if you do not eat breakfast regularly, lets start with today.  If you do eat breakfast regularly and its not a healthy and clean as it should be, lets start with that change then.  Eat your breakfast within about 60 minutes upon waking.  I like to start with a glass of hot water and lemon before I eat too, as I feel like it flushes me out, but if like your morning black coffee thats fine too (no sugar or try stevia extract), just make sure to follow it up with twice the amount of water, as coffee is a diuretic. Have at least one protein and one complex carbohydrate.  Here are few examples: 

Protein for Breakfast- 

One Egg and 2-3 egg whites- you can fry them in a little olive oil, scramble them, poach them and cook them hard boiled(this is easier for on the fly and you can walk out the door)

1 scoop protein powder (now I will talk about protein powder a lot, so the best thing to do is to find one at your local vitamin store or I can give some recommendations if you would like and NOT all protein powders are the same, as you should be choosing one with little to no Carbs or Fat and you may have to try a few before you find one brand and flavor you like)

Ground Turkey or Ground Chicken Breast

3/4-1 cup- Non-Fat Plain Greek Yogurt with 1/3 cup of your favorite fruit (berries are best)

Complex Carbohydrates for Breakfast-

1/3-1/2 scoop Oatmeal- NOT THE INSTANT FLAVORED KIND (this is loaded with sugars)

Whole Grain Bread- (I like Ezekiel bread as it is gluten free and low in sodium and they also offer bagels and english muffins too)

3/4-1 cup Whole Grain Cereal- Whole Grain cereals are ok moderation- try Shredded wheat, Kashi Go Lean, Ezekiel Cereal or Granola (make sure it is low in sugar)

You can also make protein pancakes with some fruit on top. (**let me know if you want the recipe, I have a few)

Now, try this every morning, if you slip, just get back on track the next day, until you make healthy breakfast a habit. Soon enough you will be feeling energized and awake in the morning, ready to start your day and take on what ever life throws at you.

Getting Ready for My First Competitive Figure Show in July

I am getting ready for my first ever Competitive Figure Show in July.  I am 9 weeks Post baby in the pictures below.  I was 127lbs before my pregnancy, gained 24lbs during my pregnancy and now as of February 2, 2012 I am 123.6lbs post pregnancy.  I feel the best I have ever felt and I just want to show not only women, but also men and children that you can be healthy, look and feel great if you treat your body well.

For the next two weeks I am in my bulking phase and trying to gain lean muscle, so I am eating more than normal.

Started a new training program also for the next 4 weeks I will be lifting semi-heavy with 8-12 reps for each set and hitting Legs and abs 2x per week and Obliques, Back, Shoulders, Bi's, Tri's, and chest 1x per week along with 60 min spin 1x and 20 min HIIT on the treadmill along with 15-25 min of light-moderate cardio following my weight training the other 3 days.  I walk and jog the other two off gyms days with my baby outside for about 45-60 min if its not raining.

The start of my Fitness Training Blog

I am going to post about health, eating clean, training and how I maintain my body and live my life and I hope to help others with what I have found works and doesn't work and what I believe in. 
On a side note.....Not everyone will have the same ideas, beliefs and may also find that things that work for me do not work for them and I understand that, but I am also willing to listen to others concerns and questions and help if I can.