75% food, 20% working out, 5% water...the way I see it.

It's alllll about the food...it's what I put into my body that matters most. Read Here  about what I typically eat in a day. It's the types of food that i am eating, the amount I am eating, and when I am eating that matters the most.

I stick with natural organic fruits blueberries, raspberries, blackberries, strawberries...and veggies....kale, spinach, broccoli, sweet potatoes, arugula. Whole grains breads...ezekial is my fav. Once I tried it I never went back! Cheeses and yogurts with some fat. Eggs, tuna. Olive and Grapeseed oils. Organic raw walnuts, pecans, chia seeds, and cashews. Almond milk. Organic peanut butter. Kerrygold butter. 

I eat like a King for breakfast, a Queen for lunch, and a peasant at dinner. Meaning I taper off my calories thruout the day...breakfast is always always always my largest most caloric meal of the day! Always! Lunch is smaller than breakfast, and dinner is the smallest of all. Yes, it goes against what my parents taught me. Quite the opposite actually. I eat between 1200-1350 calories per day.

Working out...it's all about consistency. Just doing it. Stopping the excuses. 5/6x a week. Burning calories. Sweating. Lifting. Strength training. Going to the gym. Making the time. Knowing how important it is for my heart health. Overall health. Mental health. To make time for myself. To be the best mommy I can be. Making me a better wife. A happier person. Moving my  body. It always thanks me. 

Lastly the all important water. Drink up. Plain ole tap water. 100 ounces per day. More if I'm doing cardio. I don't drink soda, tea or any alcohol. Just H20. That's all I need. 

                             Age 23 vs .....17 years late.....Age 40! 

Meet Darren!

Meet Darren.

He found me thru his wife who is also my client. 

He was a runner and already had a ton of muscle! 

His goal was to:

Add more muscle

Be more lean

And be Über fit!

Before pics.

An 8-10 week plan is what he needed.

He needed to lose some fat, change his diet, up his cardio, add more water, and add some full body workouts. 

May 23, 2014

6 feet tall

Weight  216

Starting measurements

Neck 17 7/8

Shoulders 50 3/8

Right arm 15 3/8

Left arm 15 3/4

Chest 43 7/8

Waist 37 1/2

Hips 42 1/4

After one week and a HUGE kick in the pants....

He was down 10 pounds!!! 

May 30...Weight 206..!!!!!

There were definitely some dietary challenges with him...like alot of Americans he was eating way to much fatty meat, too much sodium, and packaged/processed foods.

And a few days he actually was not eating enough...

So with some tweaking..

Six weeks later he was down to 205...he looked like this..look at his awesome abs developing! And his shoulders! Whooa! Much leaner back too!

He decided to keep going....and going he did!

July 24 

Weight after 202.

Measurements after 9 weeks

Neck 16 5/8

Shoulders 51 1/8

R arm 15 1/4

Left arm 15 1/2

Chest 43 1/2

Waist 36 1/2

Hips 41 1/2

And check out these pics! Hello abs!!!

Darren...I am so proud of you! 

Keep it up my friend!

 Stay tuned because he's planning on adding more muscle and looking even more amazing! 

My mom

My mom has struggled with losing weight for over 20 years.

She has dieted, not eaten enough, done Nutri Systems, Jenny Craig....taken diet pills....you name the diet and she has tried it.

Last year she had gotten to a weight that she was not happy with...the highest scale weight she had ever seen (except for pregnancies with my brother and myself).

So last fall when she went to Florida with us...we started to really talk about weight loss and making better food choices.

So she did it! 

She started keeping track of all of her food, water, cardio....and she has done so well!

She is 73 years old and has lost 25 pounds....the right way...slowly....very rarely falling off the eating plan...doing cardio 3-4x a week and lifting weights!! 

I couldn't be more proud of her! 

And she is still losing! 

Way to go mom!