Author Archives: Fitness Guru

About Fitness Guru

I am a fitness enthusiast trying to change the world! Ok, well I know I won't be changing the world but hoping I can reach out to a few people. I am a personal trainer and a single mom who has struggled through life, lost my way and fallen off the fitness bandwagon. I want to share my struggles and how I'm finding my way back to a healthy life with daily fitness/exercise/diet tips, advice, videos and pictures.

Before the New Year

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The new year is right around the corner. What does this mean to you? A new year of failed fitness goals? I say, don’t set a “new year resolution”! Why set yourself up for failure and disappointment? Look at fitness and health as an everyday choice not just some fad to hop on. Look at fitness as your lifestyle. I know, I know! We hear that all the time! What does it really mean? I never truly grasped the concept until this past summer when I began our HARDbody challenge. We need to make a daily, conscious decision of health, fitness and positive attitude. Meal preparation and daily workouts will start you on your way! Surround yourself with those that are like-minded. This year, beginning now, let’s make the decision to live a life worth living! Our health, our body is all we have! Make it the best it can be! Start small.. Maybe a daily walk and build into weights, circuit etc. I am here for you! I want to help you make the right decisions in your fitness journey. You’re not alone! It won’t be easy but with the right mindset, you CAN do this!


Charred Corn Salad

Uh huh, just threw this amazing dish together! Its delish! Add chicken for protein(I didn’t have mine thawed in time and was ravenous)

Frozen corn, charred on stove top
Diced cilantro
1 whole avocado
Feta cheese
Tossed in olive oil and mrs dash salt free fiesta limeImage


Turkey Poblano Burger

Turkey burgers- add salt free mrs dash SW chipotle seasoning, garlic powder, 2 whole eggs, handful of whole wheat oatmeal, diced 1 green onion and 1/2 poblano pepper. Mix in bowl then form your patties. I grilled mine on the stove top in olive oil but you can use your George Forman. Top with sauteed mushrooms.

Bell pepper and onion sautéed on stove top

Steamed asparagus


Quinoa

I bought my first bag of Quinoa today! I never really knew how to say it and just followed what every one else was saying but actually it should sound like this, ‘keen-wah’  Now that we have that cleared up, here is some info that I gathered from different sites about the benefits and origin of Quinoa

With all the buzz about quinoa these days, you may be asking, “why is quinoa good for you?” Quinoa is very high in protein and has every one of the nine essential amino acids. These nine essential amino acids are the ones that your body cannot synthesize in quantities sufficient to sustain good health, so they need to come from food sources. Qunioa is the only plant-based protein to contain all 9 essential amino acids. Many people think that quinoa is a type of grain, but it’s not. Quinoa is actually the seed of a plant related to spinach. This food staple is grown in the mountains of Ecuador and was once called “the gold of the Inca’s” because of how it increased stamina. At that time, the Incas didn’t know about quinoa’s nutritional facts or amino acids.

 

Stack Up the Quinoa Nutrients for Better Health

Amino acids are the chemicals that make up protein, which provides structure for every living thing from the largest animal to the smallest microbe. Proteins are needed by every cell in the body. They are needed for muscles, hair, nails, organs, repair, growth and the list goes on. Quinoa is a versatile super food because it delivers these nine essential amino acids all in one pseudograin. There is no disputing the nutritional facts of quinoa when you can get all of these amino acids from one product:

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine (cysteine)
  • Valine
  • Threonine
  • Tryptophan
  • Phenylalanine (tyrosine)

Here are 4 reasons quinoa can facilitate your weight loss efforts:

1. Vitamins

Quinoa seeds are rich in eight essential amino acids and vitamins such as magnesium and calcium. Quinoa is also high in iron and vitamin B 12. Both iron and vitamin B 12 are essential for energy production and weight loss. If you are deficient in B vitamins, it can slow down your weight loss because your body won’t be able to synthesize nutrients as efficiently.

2. Satisfying

Quinoa is high in dietary fiber and protein. The protein and fiber found in quinoa can make you feel fuller, which will make you less likely to binge on unhealthy foods. Quinoa contains approximately seven grams of protein per serving and six grams of dietary fiber. Quinoa is especially helpful for vegetarians trying to lose weight who have trouble finding foods that will fill them up. Dietary fiber binds to fat and cholesterol, which causes your body to absorb less fat and cholesterol. This is one way that quinoa can help you lose weight. The fiber found in quinoa also reduces the plaque build-up along your arterial walls, which reduces your risk of heart disease and stroke.

3. Low Glycemic Index

Quinoa is low on the glycemic index. The glycemic index indicates how carbohydrates affect your blood glucose. Because quinoa has a low glycemic index, it means that quinoa is safe for diabetics and it won’t spike your blood sugar. When your blood glucose is significantly elevated it crashes, causing you to crave more sugar or simple carbohydrates. When your blood sugar is unbalanced, staying on a diet and making healthy eating choices is difficult because you crave sweets and refined breads. Quinoa is 35 on the glycemic index, which is relatively low and similar to most vegetables.

4. Low Calorie

Quinoa is relatively low in calories. One serving of cooked quinoa contains approximately 172 calories. Even if you ate two or three servings of quinoa, you would get a much larger quantity of food for fewer calories than you would eating a plate of pasta, for example. You don’t have to worry about overeating with quinoa. For a low calorie quinoa meal you can combine quinoa with salad or add vegetables and beans.

Now you have seen four ways that quinoa can help you lose weight. You should also know that quinoa is as easy to prepare as rice. You can also substitute quinoa in dishes that call for pasta or rice. Many people enjoy quinoa in place of breakfast cereal too. You can find quinoa at most health food stores.


Can you relate?

I’m at a crossroads in my life… I have let God take control and sometimes I feel lost with His plan and others I feel strong in the way He is guiding me. A few months ago I had clear direction in my business life. I had a feeling of being pushed into school again as a physical therapist assistant. It seemed as if everything was leading me to that direction and now I am lost with that decision. Does God lead us to a decision then back track or is that me second guessing His plan? I would continue my personal training business if I were to go back to school. I just CAN’T imagine going back at this point in my life, it scares the heck out of me.

 I guess I just feel lost in life at this moment… Do you ever feel that way? I have been having some really hard times with my ex and I think that has made me question things. I have been completely content with not having a man in my life. Again, leaving it in God’s hands to bring me someone when He is ready for me to be loved. Well the good ole’ ex just decided to unintentionally rub it in my face and tell me that he can’t believe I am not dating someone and that my clock is ticking! What the?!?!?! lol Okay, Im no spring chicken but come on now! Anyway, I think his words have made me feel lonely and lost in my personal life. I have this aching feeling of wanting to share my life with someone and have the above scripture be true in my life…Not only have I not snagged a guy but my besties and I just don’t hang out like we used too. Maybe this is God’s way of nudging me to be a little more persistent in my guy scouting? or to actually scout because, let’s face it, I haven’t been…haha..  Also, another thing is my daughter. I have been having a really hard time with being a single parent. I find myself, frustrated and resenting the fact that my ex has NO idea how hard this is. He offered to take her more when I needed it and I just broke down.. haha emotional girl stuff I guess. My beautiful munchkin is a handful at the age of 2.5 and sometimes I just give in to her because I’m just plain tired of fighting. Sigh….. However, her smile and laugh bring the most joy to my life than I could EVER imagine! How can a child be so magically horrific and chaotically divine at the same time

I have realized lately that I kinda have missed out on a big part of my life. The adventurous side! I have always been an outdoorsy sort of girl but my ex was NOT! haha. Now I have Addison and I just don’t make the time…. I have been watching these documentaries that show people hiking the Appalachian Trail etc and I so want to do something like that! I mean, I know it will never be to that extent but at least go hiking, camping, boating etc like I love to do! I sometimes let my daughter hold me back but I just need to let her experience these things with me! How much fun would she have?!?! I loved being a kid and my mom would let us explore the 10 acres we lived on, go swimming in the river or go hiking at Mount Scott! The most memorable times were growing up in good ole’ Ardmore, OK 😉 So, I believe I will begin this part of my life now… I’m sure you will begin to hear about it very soon!

 

My work is staying busy but I had to back off from the blog and daily workouts. I was getting overwhelmed, something I do very easily… I have had a lot more time for the things I need to do and hope to start posing videos for you all as we have talked about before. I think the videos will be very helpful and will be a little less time-consuming for me 🙂 The HARDbody class is still going strong, even through our Texas heat! WOW today was a killer! We plan on finding some shade for our next class 🙂 I am so excited to have such a great class of beautiful women that inspire me to push harder! Training is at an all time high! I love giving the personal attention and love hearing and seeing success stories! Each client has their own story and I am blessed by each one of them!

I am still staying on track with my fitness goals. We have passed our deadline but I still continue to push to get closer to my goal. I am taking each day in stride and am learning everyday about my willpower or lack there of 😉 Somedays are better than others, I guess we all have that, right?

I know, looking in, my life seems pretty ideal. My brother pointed that out to me in a joking matter a few weeks ago and I do know that I have been blessed. I am thankful for all that I have and all that God will give me. Every day has its moments of taking steps forward and some backwards. I take each step to learn about myself and about my God. That’s all that can be expected, I believe

 

 


Down and dirty

If you had to choose between eating a rich piece of chocolate cake and having mind-blowing sex, which would you pick? If you’re finding it a tough call, here’s why: Food and sex are two of the strongest and most closely linked human desires. Eat these 11 foods regularly for a boost in the bedroom.

Share a dark chocolate dessert

Of course, the act of devouring something gooey and decadent is incredibly sensual. But there’s an even sweeter side to chocolate: According to research published in the Journal of the American Dietetic Association, a compound in dark chocolate called phenylethylamine releases the same endorphins triggered by sex and increases the feelings of attraction between two people. And indulging could pay off in bed: The Journal of Sexual Medicine reports that those who consume at least one cube of dark chocolate daily experience greater desire and better overall sexual function than those who don’t partake.

 

Add a carnal condiment

A spicy meal can spice up your romance. Sauces, sides, and dressings made from chili peppers (such as hot sauce or salsa) contain the chemical capsaicin, whose effects mirror the signs of arousal (sweating, tingles, rapid heart rate, and flushed cheeks). And, according to WH advisor Yvonne K. Fulbright, Ph. D., people tend to credit their date with evoking those spine-tingling feelings.

 

Munch on a banana

Got pre-date jitters? Eat a banana a few hours before your rendezvous. This yellow superfruit helps release serotonin (the happy chemical) into your bloodstream, lifting your mood and calming your nervous system. And they have a sexy side effect: “Bananas contain potassium, a mineral that increases muscle strength, an element crucial to orgasm,” says Lou Paget, author of The Great Lover Playbook.

 

Order sushi

Feast on salmon and mackerel—two fish high in omega-3 fatty acids that keep sex-hormone production humming along. And tuna is a good source of selenium (a mineral that beelines to your guy’s testicles to help increase his sperm count). And don’t forget the sides. “Ginger is a natural blood thinner, so it aids overall circulation, and edamame contains phytoestrogens, which help lubricate the vagina,” Paget says.

 

Hit happy hour

Sure, red wine makes you feel warm and fuzzy, but its powers go way beyond that. It increases estrogen levels, and it contains resveratrol, an antioxidant that improves circulation during sex. And if you’re single, alcohol makes you a better kisser: According to the Smell & Taste Treatment and Research Foundation in Chicago, single guys prefer smooches that taste like alcohol (any kind will). Just hold yourself to one glass—being drunk isn’t just unattractive; it’s a libido killer.

 

Make breakfast sexy

On the scale of sensual foods, oatmeal may rank at the bottom, but it has a hidden talent—whole grains increase testosterone, which boosts your sex drive. Drizzle on some honey (it contains a mineral called boron, which has a libido-enhancing effect) and chase it with a cup of OJ—one study found that people who eat foods high in vitamin C report better moods and have more sex.

 

Linger over cappuccino

Order that post-dinner cup of joe. Coffee drinkers have higher libidos and hit the sheets more often than those who don’t indulge, according to a study conducted by Southwestern University. And add real sugar. “Sugar releases serotonin, a neurotransmitter that provides a brief euphoric feeling,” says Abby Aronowitz, Ph. D., author of Your Final Diet.

 

Drink pomegranate juice

When scientists at the University of California, Los Angeles studied this ruby-red fruit, they found that pomegranates are rich in polyphenols, antioxidants that allow blood to flow through your veins—a key component of good sex, according to Paget.

 

Nibble on asparagus

It can make your pee smell funky (so not sexy), but this vegetable is bursting with folate, a B vitamin that increases blood levels of histamine, a neurotransmitter that helps you orgasm. “Asparagus also contains the plant chemical protodioscin, which has been shown to boost arousal and even help combat erectile dysfunction in some men,” says Lynn Edlen-Nezin, Ph. D., coauthor of Great Food, Great Sex.

 

Serve filet mignon

“Lean cuts of red meat are great sources of zinc, a mineral that curbs production of a hormone called prolactin, which at high levels can cause sexual dysfunction,” says Jennifer Berman, M. D., director of the Berman Women’s Wellness Center in Los Angeles. Choose deep red cuts with round or loin in the name. These types are the leanest.

 

Split a pizza

Cheese contains magnesium, a mineral your muscles need in order to contract (spasm) during orgasm, according to Edlen-Nezin. Add healthy toppings like mushrooms and broccoli—both of these vegetables contain vitamin A, which regulates progesterone, a steroid hormone that helps flip on your sex drive. And don’t be surprised if he feels a surge of desire too—studies show the scent of cheese (any type) increases blood circulation to his nether regions by 5 percent.

 

 

 

 

 

 


Just me

I wanted to share a few photos from this past weekend… I am kinda on a not so perfect slump in my eating. I’m still working out 5 days a week but just not eating as clean as I know I should to get to my goals.

Bathing suit season is here! I really want to buy a new bathing suit! I have had all of mine for years and I am finally at the point where I’m getting inspired to buy a new one 🙂 I love Teeny B Bikinis! They are skimpy and sexy with a brazilian booty cut! yay!! haha Anyway, this is a good one of me, I mean, if I’m sitting my stomach pooches so laying down and standing pics are better 😉 lol You will see one on my FB of my not so perfect tummy. One day I’ll get the abs I dream of

See, I do workout in my skivvies! Thought I’d share since I said a while back that it’s very freeing and sure makes you realize the areas that jiggle! lol


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