Thursday, May 19, 2011

. I hold all my Dreams in my hand . I control my own destiny. In the end I will look back at my life and will done what I set out to do . I will have the people that love me most standing by my side and my doubters left in my DUST ...You only have one life to Live ask yourself in the end did you go through the motions live through others success? Or did you get off your ass and make your OWN dreams a reality ???

“The key to immortality is first living a life worth remembering.”

"I have had dreams and I have had nightmares, but I have conquered my nightmares because of my dreams."

Wednesday, March 9, 2011

Arnold 2011

Hi im so excited to tell everyone I placed 7th at the Arnold . I have improved so much and was very excited to place top ten at a huge figure show . I competed with women from all over the world what an opportunity. I also has a blast my husband and I worked with our sponsor Panthera labs . What a great show I met some amazing people !!! Next up Germany in April for the FIBO I will be workinbg the event !!! :) I may also do the Utah show in ten days if my body will allow it ... Wish me LUCK !!!

Monday, January 3, 2011

Balance for 2011

I just wanted to reflect on 2010 . It was an amazing year for my training and LoVe. Ups and downs and a big year for change. I have to say I was pretty lost the end of 2009 and the first part of 2010. Alot changed when I met my husband. I let this industry swallow me up and when I started reaching goals I thought would mean everything I had come to find out it only left me confused.Confused because it didn't give me the satisfaction I thought it would . I had lost balance in my life and lost sight of what truly matters and sad to say selfish.
I was Letting negativity creep through, and losing what fitness has brought to my life. Thanks to Brady I got the confidence, balance and focus to get up on that stage and show up with the physique to do well. Now I'm not saying I don't spend most of my time at the gym and at home obsessing over carbs and protein. All I wanted since I was sixteen was to put on that shiny suit and show the world I have the dedication, commitment and self control that few have. I will never lose sight of the goal to go pro but it might have to wait. I wont be putting training my life on hold or live like I'm pregnant. I'm going to pick myself up and dust myself off after losing my baby five weeks ago(wanting no sympathy I'm not the first or the last ) I'm excited to be training for the Arnold, usa's and Nationals and letting god and my faith in what is meant to happen will happen. I'm blessed and am in a good place in life. I have found balance due to mostly my husband for his positive attitude and truly loving spirit as well as some advice from highly recognizable respected and successful athletes/models saying in the end they would give it all up to have a family. I'm NOT saying babies are for everyone what I am saying is don't miss out or lose what is truly important because in the end when the magazines and trophies have collected dust and we are old and gray will you tell stories of back in the day of course but who will be around for you to tell them to. Will you look back and wish someone was there that isn't or will you see that your passion didn't define you and your life. Whatever your dreams are whatever you seek hold on and don't let go believe its yours and it will be. Be the one that leaves the party Early because you have a date with the stair mill. spend your night prepping your food for the week. Drive in a blizzard in 7 degree weather just to pick up those weights.Be proud of every small improvment you make.Let the people who don't understand judge you and look at you like your some kind of freak lol. When its show time tan yourself up put your clear heels on and own that stage. Let all the dedication show. knowing that the people that matter most are in the audience the ones that supported you and picked you up off the floor when you just didn't want to do it anymore. That they are cheering you on now and for the rest of your life. Let the reason they are always there is because even though this sport takes up a majority of your time you would drop the weights in your hands when those people need you. I have found that balance has made me love and appreciate this sport again.

I want to thanks my family for supporting me through everything even though it may not always be somthing our religion approves of.

Thank my hubby for always saying the right things, and never making me feel anything less then the best and the most beautiful women on earth . and of course for being the future father to my children

To my sister and mom who have both accomplished so much my mom swimming a mile several times a week and my siSter training for marathons both with injuries and pain that would put most of us on the couch full of excuses.

To my amazing sweet brother and sister in law that with their faith and unconditional love inspire me every day to be a better person.

My friends near and far that are happy when im happy and are sad when im sad the kind that bring you up and truly love you for all the right reasons.

To my sponsor for believing in me and being what this industry is about and not to mention picking up my more than deserving husband as a new athlete which allows us to travel together .

Friday, July 16, 2010

TOP women and weight lifting myths

Women's Weight Training Myth #1 -Weight training makes you bulky and masculine.
Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that high degree of muscularity. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

Women's Weight Training Myth #2 - Exercise increases your chest size.
Sorry girls. Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.

Women's Weight Training Myth #3 - Weight training makes you stiff and musclebound.
If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Women's Weight Training Myth #4 - If you stop weight training your muscles turn into fat.
This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

Women's Weight Training Myth #5 - Weight training turns fat into muscle.
More alchemy. This is the equivalent of saying that you can turn any metal into gold; don't we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

Monday, July 12, 2010

Top ten diet Myths

Top 10 diet myths
Written by Elizabeth Openshaw, health journalist

Need to lose weight? Before you give up the late night munching and go on a no-fat detox frenzy to kick your sluggish metabolism into shape, read what the experts have to say about these popular dieting myths.

Myth 1
Low-fat or no-fat diets are good for you.

A low-fat diet can help weight loss, but don't cut out fat altogether.
Leading dietician Lyndel Costain says: 'People tend to think they need a low-fat diet to lose weight, but you should still have a third of your calories coming from fat.'

The body needs fat for energy, tissue repair and to transport vitamins A, D, E and K around the body.

Lyndel Costain adds: 'As a guideline, women need 70g of fat a day (95g for men) with 30g as the minimum (40g for men).

'There's no need to follow a fat-free diet. Cutting down on saturated fats and eating unsaturated fats, found in things like olive oil and avocados, will help.'

Myth 2
Crash dieting or fasting makes you lose weight.

This may be true in the short term, but ultimately it can hinder weight loss.

Claire MacEvilly, a nutritionist at the MRC Human Nutrition Research Centre in Cambridge, explains: 'Losing weight over the long term burns off fat. Crash dieting or fasting not only removes fat but also lean muscle and tissue.'

The loss of lean muscle causes a fall in your basal metabolic rate - the amount of calories your body needs on a daily basis.

This means your body will need fewer calories than it did previously, making weight gain more likely once you stop dieting.

It's also why exercise is recommended in any weight-loss plan to build muscle and maintain your metabolic rate.

Claire MacEvilly adds: 'Fasting can also make you feel dizzy or weak so it's much better to try long-term weight loss.'

Myth 3
Food eaten late at night is more fattening.

Many diets tell you not to eat after a certain time in the evening. They say the body will store more fat because it is not burned off with any activity.

A study at the Dunn Nutrition Centre in Cambridge suggests otherwise.

Volunteers were placed in a whole body calorimeter, which measures calories burned and stored.

They were fed with a large lunch and small evening meal for one test period, then a small lunch and large evening meal during a second test period.

The results revealed the large meal eaten late at night did not make the body store more fat.

It's not when you eat that's important, but the total amount you consume in a 24-hour period.

Lyndel Costain adds: 'It is true that people who skip meals during the day, then eat loads in the evening are more likely to be overweight than those who eat regularly throughout the day.

'This may be because eating regular meals helps people regulate their appetite and overall food intake.'

Myth 4
A slow metabolism prevents weight loss.

This is a common myth among dieters who are struggling to lose weight.

Studies have shown that resting metabolism - the number of calories used by the body at rest - increases as people become fatter.

In other words, the larger you are, the more calories you need to keep your body going and the higher your metabolism.

Clare Grace, research dietitian at the Queen Mary University of London, says: 'Weight gain occurs when the number of calories eaten is greater than the number used up by the body.

'Unfortunately, people are becoming increasingly sedentary, burning off less and less calories, and it seems likely this is a crucial factor in the increasing numbers struggling to control their weight.'

Myth 5
Fattening foods equal rapid weight gain.

Believe it or not, true weight gain is a slow process. You need to eat an extra 3500 calories to gain one pound of body fat (and vice versa for losing it).

Lyndel Costain explains: 'If the scales say you've gained a few pounds after a meal out, it's largely due to fluid, which will resolve itself - as long as you don't get fed up, and keep overeating!

'A lot of people feel guilty and think they've blown their diet if they eat rich foods. But, how can a 50g chocolate bar make you instantly put on pounds?

'For long-term weight control, balance high-fat foods with healthy food and activity.'

Myth 6
Low-fat milk has less calcium than full-fat milk.

Skimmed and semi-skimmed milk actually have more calcium, says dietician Alison Sullivan, because the calcium is in the watery part, not the creamy part.

She says: 'If you're trying to lose weight and cut fat from your diet, skimmed milk is your best bet because it is lower in fat and has 10mg more calcium per 200ml milk than full fat.

'Semi-skimmed is best for maintaining a healthy lifestyle if you're not dieting.

'Full-fat milk is best for children and adults who are underweight.'

Myth 7
Low-fat foods help you lose weight.

'Low-fat' or 'fat-free' doesn't necessarily mean low calorie or calorie-free, warns Lyndel Costain.

Check the calorie content of foods, especially cakes, biscuits, crisps, ice creams and ready meals.

Extra sugars and thickeners are often added to boost flavour and texture, so calorie content may be only a bit less, or similar to standard products.

Foods labelled low-fat should contain no more than 3g fat per 100g.

'Watching the quantity is important,' adds nutritionist Alison Sullivan. 'People tend to have half-fat spread but then use twice as much.

'And things like fruit pastilles may be low in fat, but are high in sugar which turns to fat.

'With low fat foods, look to see where else the calories might come from.'

Myth 8
Cholesterol is bad for you.

Cholesterol is a fatty substance that is made mostly by the liver.

It can be bad for us, because it forms deposits that line and clog our arteries. Clogged arteries contribute to heart disease.

But we all need some blood cholesterol because it's used to build cells and make vital hormones - and there's good and bad cholesterol.

Lyndel Costain explains: 'Saturated fats found in food like meat, cheese, cream, butter and processed pastries tend to raise low density lipoprotein (LDL) cholesterol, known as 'bad' cholesterol, which delivers cholesterol to the arteries.

'High density lipoprotein (HDL), or 'good' cholesterol, transports cholesterol away from the arteries, back to the liver.'

So choose unsaturated fats such as vegetable oils, nuts and seeds.

Myth 9
Banana myth
Many people believe bananas are fattening.

Bananas are low in fat and are packed with potassium.

There is only 0.5g fat and 95 calories in a banana.
Vegetarians can't build muscle.

Vegetarians can be as muscular as meat eaters by getting their protein from vegetable sources such as cheese, nuts, pulses and grains.

Claire MacEvilly says: 'You need protein to build muscle, but too much can lead to long-term side effects.

'The body can only store a certain amount of protein, so too much can damage the kidney.

'The Department of Health recommends that 50 per cent of energy should come from carbohydrates, 35 per cent from fat and the remaining 15 per cent from protein.'

Myth 10
You always gain weight when you stop smoking.

Some people gain weight when they stop smoking, some lose weight and some stay the same.

While nicotine does increase the body's metabolism, its effect is small. It's far healthier to be an overweight non-smoker than not bother giving up because you think you'll put on weight.

Alison Sullivan says: 'Where people tend to fall down is when they replace a cigarette with comfort food.

'Chewing sugar-free gum or snacking on vegetable strips kept in the fridge is a good idea because you can have these instead of reaching for the biscuit tin.

'And something like a satsuma keeps your hands occupied until the craving goes away.'

Friday, July 9, 2010

Does Drinking Water Increase Metabolism?

Metabolism is a complicated process by which the body breaks down food into energy. Everything you do uses energy, and water plays a critical role in the body's metabolic processes, which regulate all the body's functions. Because water makes up at least 90 percent of blood plasma, keeping your body well hydrated keeps blood volume high. Blood is what carries oxygen and nutrients to the cells. Therefore, increasing water intake gets more oxygen to the muscles so that they can expend energy. More blood being pumped from the heart gets more oxygen to the cells, tissues and organs in the body increasing their ability to metabolize the nutrients required for proper function.

Nutrient Value
The body needs water to maintain its normal physiological functions including respiration, circulation and excretion. Few people think of water as a nutrient, but considering that water accounts for about two-thirds of a person's body weight, it's the most essential nutrient of all. Research suggests that a person can increase metabolism by drinking more water. A German study published in the December 2003 issue of the "Journal of Clinical Endocrinology and Metabolism" showed that men in the study who drank two more glasses of water each day burned more fat. Drinking eight to ten 8-ounce glasses is generally recommended. This suggests that increasing fluid volume in the body may help to break down fat. Research also shows that the body needs three grams of fluid to break down every gram of carbohydrate a person consumes in order to increase metabolism. Furthermore, not drinking enough water leads to dehydration which can slow metabolism. A good rule of thumb is to drink water throughout the day before you feel thirsty. If you wait until you feel thirsty to drink, your body is already beginning to dehydrate.

Thursday, July 8, 2010


Try this new diet with me check out my low carb diet ...tell me what you think its working for me :)

meal 1: 4 egg whites and 1 whole egg 1/4 cup oatmeal

Meal 2: 4 ounces of chicken breast 1/2 cup green beans

Meal 3: 1 can of tuna fish rinsed 1/2 cup veggies

Meal 4: 6 ounces of Orange roughy or flounder

Meal 5: 1 scoop low fat low sugar Protien shake with and apple or Grapefruit

Meal 6: 3 ounces of flank steak 2 hand fulls of almonds

Meal 7: 6 ounces of Orange roughy 10 pieces of aspargus