I Pray. Do you?

Those of you who know me, know I truly believe in a holistic view of health- meaning I believe that complete health comes from physical, mental, emotional, AND spiritual health- combined. Yet of all the things I've blogged about, written about, and emailed my clients about, spiritual health has seemed to have fallen by the wayside. I guess that's because of all the things I've written about, the fact that I pray daily is something I've been rather sheepish about. Confessing that I believe in God and work to cultivate a relationship with Him is something that's been harder for me to discuss- I guess because along with owning up to a connection with God, comes the "Jesus Freak" connotation. You know what I mean. The "holier then thou", "believe as I believe" Bible thumping hands raised in the air in obnoxious worship type personality that drives everyone (including me) MAD with annoyance.

Well, it's safe to say I'm NOT one of those. Not even close. My prayers are pretty simple. Most times they feel more like conversations then anything formal. In fact sometimes they're hardly prayers at all, more or less comments to God throughout the day, statements made when I'm flustered, or declarations made during dark moments. "Okay, God, little help here", I'll say, or I'll ask for direction on how to do or say the right thing. I try to open my heart up so the next day will be just a little bit better. I don't tell many people I do this, especially most of the fitness people I tend to surround myself with. A sport so focused on the body does not tend to be a foundation for "God discussion." I know most people tend to get uncomfortable as soon as the God topic comes up. I know I did. In fact some of you are probably twitchy right about now.

Since I've started making a living in fitness and nutrition I've been realizing more and more just how many divine little mysteries lie in our everyday lives. Who figured out how to connect the muscles in the body? Who propels the body to run, to lift, to jump, to swim? Who figured out that some beets should be red, others golden, and some swirled like candy canes? What blessed entity invented cacao pods and vanilla beans or figured out that salt can preserve or brighten anything? What are we to make of a hundred different varieties of lettuce and the brilliant combinations of apple families and different oranges and pears and potato varieties? Who created melons and pork and peanuts? Or the miracle that is peanut butter??

Things get mysteriously divine if you start thinking about the way the body works and the way our bodies metabolize and handle different foods. When you consider food varieties and the miracle that is nutrition, you start to think about the miracle of the human body- what it can do, what it's capable of, and what we do with it on a daily basis as athletes.

So much of what we do is grounded in faith- we try a certain exercise because a trainer told us to- and we have faith it will work. We do the same with our nutrition. Because someone told us oats and sweet potatos over doughnuts and cereal, we have faith. We take chances grounded in what we're told because we have faith we are doing the right thing. And once we tried those exercises, or those foods, we became believers, because we saw they worked. We spread the word to others, who tried them in faith as well, they became believers. Entire cultures have been built on similar levels of faith and trust.

Maybe you can argue away all of that "magic" through cold hard science. It's not God but science that dictates how our bodies work, how we metabolize food, etc. Well, fine. So let's move to something you CAN'T use science to argue about. Can the cold hard facts of science explain that magic moment that settles into a person's eyes when they LOVE a new exercise? Or the look on a woman's face when she sees that scale drop 5 lbs? What about the explanation of the way it feels to run, steady and strong? People glow when they exercise, when they eat right, when they feel GOOD about themselves. To me, those types of moments, those "zen" moments ought to be proof to ANYONE that something greater then us is at work here. It's part of why I have faith, but it doesn't explain why I pray my ass off daily.

I suppose I don't discuss it because I don't want to give the wrong impression. Maybe it's because I'm afraid it makes me look weak. I suppose I assume some people will scoff. There are assumptions that come with praying, and the last thing I want is to be lumped into the "religious zealot" category of Bible bumping crazies.

There is a saying that "religion is for those who fear hell, and spirituality is for those who have been there." Now I'm not saying I've been through a hurricane, but I have been through my own little piece of hell, and I have been tested. Being tested strengthens faith, and that's the kind of faith I want. The kind that's been tested, messed with, spit on, and scorched. The kind that's prevailed. I've struggled with my own number of demons, both internal and external, and maybe I just needed to stop doubting my own experience with faith in order to openly admit that I pray.

Religion produces people who are judgmental- of themselves and others. Spirituality produces an open heart, and open mind, and a loving soul. There is a peace and patience that comes from a deep spiritual relationship with God. I strive every day to see this world as a beautiful world, and to be open to God's presence in it. It's what's seen me through trials. It's what's strengthened my faith, both in myself and in God.

So even now, when I'm down on myself, or when I'm scraped to the bare metal and I'm struggling, I think about trying to see the world as a beautiful place, a place I should be gratefu to be, despite the odds. Praying helps me to do that.

Throughout my life I've wafted in and out of hell, sometimes for short vacations, sometimes for day trips, and sometimes for extended stays I thought would NEVER end. And I know I will have more trials. When I do, I will pray my way through those as well. Without shame. Without embarrassment. And with an open heart.

So whomever you pray to- Buddha, nature, God, or other, just make sure you work to cultivate the peace and patience and spirituality within yourself....with an open heart. :)

I don't need a trainer.... do I?

"I don't need a trainer. I know what I'm doing."

I hear this ALL the time. Over and over again people seem to redundantly think they don't need assistance in the area of working out or of nutrition. And the fact of the matter is, you do. No matter how intelligent you are, or how advanced you are in your knowledge of exercise and fitness, you need a trainer. In fact, in my opinion, the more advanced you become the more you'll need a trainer. Typically its those of us who are advanced who require a second opinion or another way of doing things to prevent us from becoming stagnant in our own approach.

I'm not just posting this because I'm a trainer. I'm posting this because I'm a trainer who HAS a trainer. I'm a trainer who trains other trainers. Ultimately, I'm a person with a deep belief that everyone and anyone who wants or needs to know about working out and eating right needs to enlist the help of a trainer. Unfortunately being a trainer is a grossly underpaid and under recognized profession in our society. There seems to be this "do it yourself" approach when it comes to exercise and nutrition, which I find odd because in most other areas of health we are the first ones to run screaming for the aid of doctors and specialists. Yet when it comes to working out and eating right- we skimp.

Now we all know the benefits of having a trainer include things like "proper form" and "exercise execution", but I believe the need for a trainer goes much much deeper then that. I know how to lift, I know how to perform a dumbbell curl, and most anyone with reading or pictorial skills can sit down at a gym machine and read the operational instructions. But how do you string together exercises to create a mass building routine? How do you train to get lean? What about weight loss? What if I want to lean out while retaining my lean muscle? How do I sculpt or re-structure the shape of my back or shoulders? How can I downsize my legs? How can I enhance my quad sweep? See where I'm going with this....? Enter a trainer.

What about nutrition? What to eat? How much? When? How often? Post workout? Pre workout? The list can go on and on. Enter a trainer.

But trainers do far more for their clients then simply direct in terms of nutrition, supplementation, and exercise. They motivate, support, and encourage. For me that's the most meaningful aspect of having a trainer- having someone 100% behind you, in your corner pushing you to do better, to be better, and to carry on when it gets hard. It's important when you're trying to be focused on physique goals to surround yourself as best you can with people who will foster a "fitness friendly environment" and be supportive of you. Trainers do just that. They understand, they listen, they re-route, and they motivate. There is no point in embarking on a fitness goal, in investing in a gym membership, or home equipment, or beautiful tupperware containers for food prep, or expensive organics if at the end of the day you go tumbling off the wagon at the sight of pizza. Having someone there to hold you in place and help keep you centered is invaluable, and worth every damn penny I promise you.

Whether you need someone in person, or are looking for a trainer online- my advice to you is this- TRY A TRAINER. Be picky, hunt around, inquire ask questions, but get out there and get information. Hiring a trainer could be just the push you need to take you to the next level with your fitness!

Be your own biggest fan

As most of you may know, I'm 1.5 weeks out from Nationals in Atlanta GA. This will be my 4th show of the year, and it's been one long year of continuous dieting. Sufficient to say, despite how much I love my lifestyle and love competing, there are some days when it's hard. When you get this close to a show and you've been dieting for so long, the physical exhaustion can easily seep into your mental state, and that's where problems occur. For me, at this point, I'm usually so tired, sore, and depleted, that it becomes a mental challenge to not only push myself through my workouts, but to push myself to even get up off the couch.

There are times when I feel very alone in all this. Despite being blessed with a solid support system, there are moments when I'm in the gym, I'm sweating, I'm tired, I'm plugged into my IPod, and I feel nothing but isolated. Alone. It's times like that, when you REALLY need to dig deep and remember why you're doing what you're doing. Because at the end of the day, you ARE alone. Despite any support you may or may not have, your dreams will never be as important to someone else as they are to you. My Pro card will never be something my parents dream about, or my trainer dwells on, because even though they want it for me, they don't want it for themselves, and wanting something for yourself is where true passion occurs.

I know many of you reading this may not be "vying for a pro card", or on your 4th damn contest prep of the year, but negate that extreme for a minute and insert yourself into this saga. How many of you wake up and feel like doing ANYTHING but eating egg whites and oats? How many of you feel like doing ANYTHING but going to the gym? How many of you sit out to dinner with friends and family and feel so isolated because they're guzzling cheese fries, wine, and greasy burgers while you nit pick at a chicken salad with vinaigrette? How many of you are TIRED of explaining your cooler to co-workers? See my point? No matter where you are in the process of your goals- there are moments that, well, frankly, SUCK. There are moments of isolation. Moments where you feel alone.

And that's OKAY. Be your biggest fan. Dig into that isolation and really give yourself a chance to shine. Find out what YOU'RE MADE OF. You'll be amazed at what you can do without the help out outside resources. You don't need anyone to go to the gym with you, to diet with you, to hold your hand on the path to your goals. You can do it yourself. Dig deep and believe that with all your heart and suddenly those moments of isolation become moments of peace and reverence. There is a deep rooted confidence that comes from a TRUE belief that you CAN do something- whether it be step on stage, shoot for that pro card, apply for that new job, or work off those last pesky 5 lbs.

Your goals may hold weight with others, but they will never be as important to anyone else as they are to you- so make it YOUR mission to treat that with a sense of sacredness. Cultivate your goals. Learn to depend on yourself, be your own biggest fan, and find peace in the "sometimes" isolation of your journey.

And let the successes be many :)

The Gratitude Journal

We all have days that are just crappy. In fact, sometimes we have crappy days that turn into crappy weeks, which turn to crappy months, which turn to crappy years. Sometimes it seems we get so bogged down by outside circumstances it's hard to be ANYTHING but completely negative.

So how in the HELL do you remain focused? How do you center in your nutrition, your training, and your goals when your mind is in such a negative place?

The answer- YOU CAN'T.

You HAVE to find a positive place with your mind in order to be focused, centered and content on your goals. Without your mind being positive and your focus being centered, there is no way you can remain on track with your goals.

Enter the "Gratitude Journal". This is something I read about eons ago in Oxygen, something I recently put into practice which has been VERY beneficial for me. The purpose of the Gratitude Journal is simple- EVERY day write down 3 things for which you are grateful. It takes about 5 minutes. Then sit there and think on each one for about 10 seconds. Whether it's something as simple as "I'm grateful for pizza" or "I'm grateful for fall days", or something as big as "I'm grateful for my health" or "I'm grateful for my husband", the act of writing something down forces your mind to think about it, center on it, and process it. By writing it down, you have a record of it, which means that in the future you can page back and find day after day after day of things you are GRATEFUL for. How can this NOT help put a positive spin on things?

I bought my gratitude journal for under $5 at Walmart and it's small enough that it can travel easily with me in my purse when I'm on the road or out of town for competitions or shoots.

It takes some time to get into the habit of doing this daily, but if you can be consistent with it, I promise you'll notice a change in your mental state, especially when rough times fall on you. We all hit road blocks, or have days that really pull at us mentally. For me, I usually hit those walls during the last few weeks of prep, when I'm hungry, tired, and simply drained both mentally and physically. It's times like that when I find my journal especially effective. It forces me to think about all the positives in my life that I otherwise would neglect. By thinking about the positives I can put the negative in perspective. Sure maybe I overslept, maybe I'm running late, maybe I spilled coffee all over myself, maybe I'm having financial troubles, but I also have my health, my family, a job I love, etc etc. You get the point.

So for $5 give it a shot. Do it now. Journal or not! Write down 3 things you are grateful for and save it. Then tomorrow resolve to do the same. Be consistent. One day of gratitude turns to three, turns to seven, and suddenly you'll have a months worth of pages to comb through on your dark days- pages of things that you are thankful for.

Now that's positive thinking for you!

Motivation!

"Failure will never overtake me, if my determination to succeed is strong enough."- Og Mandino

Avoiding Cravings...

We all get cravings. Myself included. How can we not? We're human after all. And I promise you, despite how we eat and how we look, ask any figure or fitness athlete what they'd rather be eating and you'll get a myriad of responses from pasta to pizza to cake to french fries- definitely NOT fish and veggies!

However most cravings are in your head. It's based in the concept of deprivation, which can be applied to any area of your life- that we want what we "can't" have. Your body does not "NEED" a Reese's to perform adequately in the gym, or to fuel itself or to run through all it's human processes. But randomly you may get cravings for something that is nowhere near the constraints of your diet. This is completely normal, because you've taken Reese's out of the equation, now all of a sudden they mean that much more to you.

Many times also, cravings are based in physiology. Your body could be telling you the following;

1) CARB CRAVINGS: If you're dieting like a madwoman and doing more cardio then usual, and seeminly, out of nowhere you begin dreaming about bowls of pasta and endless plates of pizza, perhaps you're dieting a smidge too hard. Your body is saying, "More carbs" in the only way it can- via a craving. This does not mean you should hop off the diet wagon and make a beeline to nearest endless pasta buffet, you may WANT to, but all your body needs are organic whole rolled oats, healthy grains like brown rice and quinoa, and fibrous green veggies like broccoli, asparagus, kale, and bok choy.

2)GOTTA GRAB MEAT: On a macronutrient level, if you're craving meats it could be a potential iron deficiency. I advise checking this out with a doctor before doing anything. Then head to your supermarket of choice and look to add healthy red meats into your diet. Look for organic, grqass fed, with no hormones or additives. Also look for a "low fat marbling" eye of round, a sirloin, or a filet.

3) FUN FAT: Many new clean eaters neglect good fats, operating under the assumption that fat makes you...FAT. Avoiding fats will end up giving you dreams similar to the carb pasta dreams, except yours will involve jars of peanut butter or cartons of ice cream. Incorporating some healthy fats into your diet like raw unsalted almonds, avocado, flax seeds, and olive oil can help calm those cravings AND (here's a bonus) keep you satiated and less snack happy!

4) STAYING ON TRACK: A lot of clean eaters tend to allow themselves a treat here and there so they never feel they are missing out (unless you're competing, of course, in which case strict is the name of the game). Working in cheat meals of no more then 400 calories can keep you sane and on track. Choose foods you don't typically indulge in, or eat up in calories. However, if you don't feel the need to cheat, don't. But studies have shown that "flexible" dieting, meaning dieting with occasional cheats makes for longer success then those who operate on a very strict basis.

5) THE POWER OF VISION: I tell my clients this all the time- VISUALIZE IT! I do this myself- I visualize myself being awarded my pro card on stage while I'm dragging my ass up the stepmill, or pounding away on the track. Envision what it will be like looking in the mirror and seeing the body of your dreams staring back at you. Imagine liking what you see to keep you motivated while the rest of the world is downing garbage. And think, "no thanks I'll pass, I'll take my skinny jeans over a plate of nachos ANY DAY!"

Attitude is EVERYTHING

Here's one thing you may be surprised to learn about me- I love to eat. Literally. L O V E to eat. Meaning I just "enjoy" the act of eating, of putting food into my mouth with no second thought. In fact about 2 years ago, during an offseason I hit an alltime high weight for me at a whooping 160 lbs (to put it in perspective for you, I compete at around 130). You can imagine how crappy I felt, and looked.

These days the story is entirely different, and it's not because I suddenly stopped loving to eat- it's simply because I put a lot of time and effort into my attitude about food in general. Attitude really is everything, and in order to change your body, you have to change the way you think about food, and the attitude you have about the gym.

Despite being a competitor, I'm not very different from many of you- I get cravings, I miss certain foods, I fight through hunger, I deal with social pressures to eat, and there are days where I don't feel like moving let alone going through two a days in a the gym. But that's where my ATTITUDE comes into play.

Change does not happen overnight, nor does it come easy. I can never say this enough. But consistency and a positive attitude will lead towards life changing habits, and nothing can outdo the power of the mind. It may take some repetition and practice, but when we can tap into the emotional aspect of a desired behavior it has more staying power- and most of us who want to overindulge, eat our faces off, or lay around the house can admit, it's emotional/mental.

It didn't take me long to discover that if I change my thought process, I could (almost) create a mantra for what I wanted to achieve. Instead of saying things like, "I really should go to the gym today," which makes it sound like a chore, you would say, "I WANT to work out today because it will relieve stress," or "I WANT to work out because I WANT to drop those last 3 lbs". All I did was change the vocabulary, yet it also altered my entire attitude! It will help put you in the right frame of mind to not only get in a solid workout, but hopefully get to the gym more frequently.

When pizza or peanut butter are calling me, instead of saying, "I SHOULD eat chicken and asparagus" I say, "I WANT to eat chicken and asparagus because that's the fuel my body needs," or "I WANT to eat chicken and asparagus because I WANT to present my best package on stage at Nationals in 2 weeks."

Next, pair this attitude adjustment with a visual. I personally have my own vision board full of motivating quotes and photos that keep my inspired. It hangs in my office and I update it, alter it, or add to it as often as I want to. The key is to look at it repeatedly. I write "PRO CARD" on post it's and place them at various spots in the house. ANYTHING to keep your focus is well worth the while.

Thirdly, surround yourself with like-minded people. I cannot emphasize this enough. Most of us are fine, on our own, yet when we surround ourselves with family or friends, or are places in a social setting, we fall headfirst off the wagon. My best advice is to surround yourself with people who are health conscious, like you, and will ENCOURAGE you to stay on track, not try to derail you. If you have to go to a party- my advice is to drink a 1 scoop protein shake with some unsweetened almond milk or nonfat greek yogurt beforehand to help fill you up. Carry snacks with you, like rice cakes, raw almonds, celery, baby carrots, etc so you have munchies of your own while you're there. Better yet- prepare a healthy dish to bring with you so you know for a fact at least one food option will not throw you off track with your diet.

Applying this principles, along with re-routing your mindset can not only maintain your focus, but help fuel and feed your determination as well. Through small, daily, consistent behavioral changes, what was once a simple desire will eventually become a deep seated passion. Trust me, I'm proof. I now gain no more then 5-10 lbs in an offseason, and I feel and look better, inside and out. And remember, when an urge or desire becomes that strong, you are virtually unstoppable. NOTHING derails the power of a focused mind. NOTHING!

To transform the body- transform your mind!

""Until one is committed there is hesitancy, a chance to draw back, always ineffectiveness concerning all acts of initiative and creation there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in ones favor all manner of unforseen incidents, meetings and material assistance which no man could ever have dreamed would come his way."

Making a successful body transformation is about so much more then just working out and eating right. Its as much a mental transformation as a physical.

We have all gotten stuck in these ruts where we stop and start and stop and start, which means we pretty much just stay where we are, we may lose a little and then we gain it back and the cycle can repeat itself again and again until we lose all hope of getting there. Essentially we're yo-yoing, taking one step forward and two back and more often than not this pattern can last for years.

It is definitely possible to stick to a diet and workout plan for long periods of time, but a few things need to happen first- mainly, the transformation of your mindset about training and especially about nutrition. Your thinking needs to change!
Here are the things I know and have learned and what I feel to be necessary to an amazing transformation:

• What is your purpose? Why do you want to lose this weight, or gain this muscle, be a certain size etc.? Figure out what that is. Maybe you want to be a good example for you family and kids, maybe you want to compete, maybe you want to be a fitness model, maybe you just want to feel good again. Hell maybe you just want to shimmy into the skinny jeans that have been sitting on your shelf for the the last year! Make sure its what you feel PASSIONATE about.

• Then decide exactly what you want to accomplish, be very specific, write it down in detail. Set specific goals and write them down as if its already happened. Find a picture of your ideal physique and put that somewhere you can see it daily- I have photos ALL over my house, on the fridge, on the bathroom mirror, anywhere that I feel I need inspiration or a reminder of why I do this.

• Imagine what it will feel like to reach your goals, create a mental mind movie, imagine specific situations starring your new lean self, imagine looking down at your body and it looks exactly like you want, what does it FEEL like? If you find this hard at first don't stop, work on it everyday it will become clearer and clearer. As I'm hauling ass up the stepmill for the second time in a day, I keep thinking "pro card pro card pro card", over and over until I can SEE them calling my name out for my pro card. I can envision the whole process happening and I get overwhelmed with motivation!

• Review these goals everyday.

• Take before pics, you don't have to share these with the world, but its important YOU see where you are at. It wasn't until I took my before pics that I realized I must do something NOW waiting even one more day was not acceptable! Better yet- hire a trainer or coach to help hold you accountable and submit photos to them weekly! I can tell you one thing- knowing you have to step into a bikini to send photos will surely keep you on track!

• Tell yourself after your workouts, I am even leaner today then I was yesterday, I am getting leaner, stronger and tighter. Imagine the fat melting off to reveal tight shapely muscle.

• Focus on the positive, everyday write down 3 things you did well, also write down 3 things you will do even better tomorrow.

• Have a plan B, what if it rains, the car breaks down, the kids get sick, your stuck away from home without a meal, you can't get to the gym etc. whats your plan? I have a bodyweight circuit I keep on hand for when I can't get to a gym, know what you can do, create options for yourself. I have bands and balls at home and I'm close to a park I can run in as well.

• Plan ahead. Cook your meals ahead, some of us hear this, know this, tell others this, and still don't do it! lol ...DO IT! If you don't prepare to succeed you're planning to fail!

• Write down what you are grateful for everyday.

• When you feel like crap and like nothing is going your way, go encourage and help others, works wonders for your mental outlook.

• Before you go to bed, imagine how you want the day to go, imagine your workouts, the reps, sets and weights, when you wake up - do it again.

• Weigh, measure and do skin folds, take pics and try on clothes at regular intervals, this could be weekly, bi-weekly or once a month, I like weekly (at least for measurements and weight) because if things aren't going in the right direction you can make corrections before they go too far the wrong way but just pick one and stick to it. This ties in with what I said about before pics and taking photos weekly. I prefer photos the best because the scale is just a number, as is a skinfold, but VISUAL results are priceless- seeing yourself thinner, having your clothes fit better, those are tangible results you can show off to the world!

• Celebrate your victories, even the little things, don't wait until your at your goal to celebrate.

• Get some new gadgets or equipment, they can help with motivation. Download new music onto your IPod to drive you through your workouts!

• Try something new, try some yoga, boxing, pilates, go climb a hill, and see if you can beat your time next time. Have fun!

• Keep a workout journal, find a nice notebook, write motivational quotes in it, track all your measurements on a page and track your goals, write down your meals and workouts and water consumption, cut out pics of what you want to look like and past them in it, customize it, make it yours!

• Write down the time you will do your workout, what time you will eat, wake up go to bed etc, these times are important and if you know what time you are doing everything it just makes it easier- plan plan plan!

• Set goals for each workout, you should be trying to go faster in less time further in the same amount of time, lifting more weight, or doing more reps, in some way make each workout better then the last.

• Hold yourself accountable, join a board, forum or group of like-minded people. Hire a coach, get a training partner! Sometimes there is no one in the world who understands you, especially if friends and family are not supportive, they will listen, motivate and give you a kick in the ass when you need it.

• Commit to your goals completely and wholeheartedly, sometimes we say in our minds I will give this everything I have! (well, as long as this, and this, and this, happen or don't happen) Don't set limitation on yourself, if you argue for your limitations, you will get to keep them!

• When you REALLY don't want to workout and you find yourself trying to think of an excuse, STOP THINKING and go DO IT. Those times will be some of the best workouts ever, you don't want to miss that do you? :) Trust me on this- think less, do more. Just DO IT!

• Be ready when you hit a goal with a new goal, its too easy to think I've made it, I can rest, but what really happens is you start going backward. Keep challenging yourself!

• If you screw up and eat something off plan, DO NOT blow off the whole day, get right back on track with the next meal. Too often people blow off that day and then it snowballs, and suddenly the whole week is one big binge. Don't do this. You promised yourself this time would be different, that you would reach your goals THIS TIME remember?? Honor your self promises, thats where that inner strength comes from. The feeling that you will have when you sit down to eat with family and friends and can keep your hands out of the junk and on your pre-prepared food with a smug smile will be priceless. You'll feel in control and INVINCIBLE and that feeling just builds on itself.

• Have your off plan meals PLANNED, don't eat out of the bag or box, put it all on a plate, laid out so you can see it all , then eat slowly and enjoy :)

• Spend some time looking at transformations online, or bodybuilding.com, or youtube. Do this whenever you start to doubt you can do this. This will build belief. I have seen such amazing transformations, mind-blowing transformations, and I know that if they can do it, so can I.

My 4 Keys to a SMART and LASTING Nutrition Plan!

Don't D I E T-

My 4 building blocks for a LASTING nutritional change!

Think of the word diet and what's the first thing that comes to mind? Visions of joyless eating, redundant foods, everything plain. Enough lettuce to turn you into a rabbit. No joy for your taste buds. Meals that would starve a mouse and piles of food labeled "OFF LIMITS", locked away, never to be tasted again. Doesn't sound pleasant does it? Of course not, which is why I usually do NOT refer to anyone's nutrition plan as a diet. It's a nutritional plan, a lifestyle change, a healthy way of eating, your plan should NOT be about deprivation.

Boooring! Deprivation diets, fad diets and taboo-food diets send the wrong message. Your body is not an enemy that needs to be beaten and starved into submission. Building healthy habits can – and should – be fun! This is a positive thing you’re doing, making yourself healthy and happy at the same time and fueling your body with whole, natural, fat burning and muscle sustaining foods!

Food was created for a reason. Each food has specific benefits and potential drawbacks. Even chocolate, in certain forms, is said to protect against high blood pressure and heart disease. On the other hand, if you eat nothing but grapefruits, you'll be loading up on certain vitamins, but missing out on a lot of other very important nutrients. The key is balance. Too much of anything can hurt. But not enough of everything can hurt even more.

How far do you think your car would go on watered down gas or without any oil? This is a rhetorical question, as the answer is obvious. Let me clue you in on a little secret- you’re no different. Deprive your body of what it needs and it’ll break down. The secret is to be conscious of the grades of "oil" and "gas" that you use. Some are more powerful than others, and help you run longer and more effectively on less fuel.

The following are my 4 major tips for achieving success, balance, and longevity with your nutrition plan;

1) Make sure the plan fits who you are and the life you lead!

This is my number one, and the main reason why each and every one of my clients eats entirely differently then another. A nutrition plan HAS TO FIT WITH YOU and with your LIFESTYLE. You should NOT adjust to a plan, a plan should adjust to you. If you hate fish and your nutritional plan is loaded with fish, I can guarantee you won't enjoy it and you won't stick to it. If your plan mandates that you eat 6 times a day and you simply do not have the means or time to accommodate 6 meals then you're immediately set up for failure. Your plan should fit comfortably with your lifestyle and involve healthy foods that you'll enjoy eating and look forward to preparing.

2) Make sure the plan fits your goals!

Cookie cutter diets and "one size fits all" fads are crap. Plain and simple. If your goal is to build muscle then your food choices need to be based on that goal. By the same token if your goal is to lose bodyfat then you'll need to be making decisions about food that are going to gear you towards fat loss. The bottom line- no matter WHAT your goal, make sure your nutrition FITS that goal and is structured around achieving it- you cannot get that pulling a cookie cutter workout out of MuscleMag or Men's Health or Shape or Fitness. You will need to individualize a plan based on your goals, and your goals alone!

3) Portion Control

Know your portions. Be conscious not only of what you're putting in your mouth but how much you're consuming as well. Mindless and emotional eating are common problems associated with weight and bodyfat gain and getting a handle on how much you eat in addition to WHAT you eat will give you drastic physique results. 8 ounces looks entirely different then 4 or 5 and depending on your goals, you'll need to keep a handle on your portions- if fat loss is a goal of yours this is especially key!

4) Get Support

Making a lifestyle change, any change is hard, but in this day and age, where food is abundant and a staple society's socialization, changing your nutritional habits is especially hard. Temptation is everywhere- at home, in the workplace, on tv, on billboards, in stores- it seems food, and food options are everywhere. This makes changing the way you eat a bigger challenge then you may realize. Having a solid support system will go a long way to ensuring your success. Meet up with friends at the gym, join an online health community or fitness forum, seek out the help of a trainer or coach, or subscribe to your favorite health or fitness magazine- but find a way to get support and motivation for those "hard to handle" days that are sure to attempt an upset on your road to health and fitness freedom!

Do you track YOUR progress?

Time and time again we've heard it- the power of writing it down. Writing things down helps us remember, helps us clear our heads, helps us focus. We write down our goals to re-enforce how strongly we want to achieve them. We write down grocery lists so we remember our items in the busy isles of the store. We write down feelings and thoughts for clarity and to express. So why, when it comes to our workouts and our daily nutrition- we fall short?

It's been proven- people who write down what they eat and drink have greater success losing weight then those who don't. Those who track their workouts have greater success in tweaking and changing their program, as well as being able to look back and reflect on their progress, growth, and their journey.

You will gain an immediate consciousness of your eating habits.Through journaling, you will keep track of how many meals you eat everyday, the size of your meals and when each meal is consumed. Are you a late night eater? How about a afternoon binge eater? Your diet journal will provide a wealth of information to learn from, and to grown from.

Along with recording of all the foods you eat, your journal should also contain your feelings, thoughts and reactions with each meal. Were you actually hungry when you ate or just bored? Did you eat because you were happy, sad or frustrated? Did you feel anxious or rushed during a meal? Also, make sure to record how you felt after you ate your meal. Did you feel tired and lethargic? These are extremely important points to document when keeping your diet journal. It's amazing how much you will learn by recording these dietary events in your journal and this is one of the keys to permanent weight loss!

I HIGHLY recommend the "DIETMINDER" journal and the "FITNESSMINDER" journal which can be found here: CLICK

OR if you're not as much of "writing things down" person but still want to monitor your progress I recommend "FITDAY" which is an online nutritional journaling center where you can log your daily intake FOR FREE! CLICK HERE TO VISIT FITDAY!

HAPPY JOURNALING!!!!!

Overcome doubt with desire!!!

"Focus more on your desire than on your doubt, and the dream will take care of itself. You may be surprised at how easily this happens. Your doubts are not as powerful as your desires, unless you make them so."~Marcia Wieder

Women & Weights- TIPS for Success!!

1. DON’T BE AFRAID OF WEIGHT LIFTING
The primary concern women have when it comes to weight training are, “I don’t want to get big or bulky”. I can refute this with 100% confidence- because whenever a woman stops me and compliments me on my physique or asks questions about how I train I ALWAYS attribute my success to weights! Getting "big and bulky" is simply not something that occurs naturally for women. It takes so much time, work, dedication, proper food and training to gain even a pound of muscle that it is impossible for a normal woman to get “too big”. We just don’t have the hormones in our bodies to allow for that.

With the right training, nutrition and guidance, infusing the use of weights into your workout will actually make your muscles hard and lean. The more lean muscle you have the faster your metabolism and therefore the faster you will lose body fat. There is no other way to do this than to start a resistance training program in combination with the proper nutrition and cardiovascular regimen. With a realistic fitness program, there is no way your muscles are going to grow “too big or bulky” but rather you will shape up and look fit. I understand women’s concerns but free yourself from your fear and start weight lifting to achieve your ultimate goals! Unsure about where to begin with weights? Start shopping online for a fitness trainer or coach- stop in at your local gym and ask about personal training services. Hit the bookstore and pick up a book on resistance training or grab a copy of FitnessRX or Oxygen Magazine!

2. CHANGE AND VARIETY ARE KEY
Change and variety are the keys to success and keeping your workouts fresh! Change not only adds variety and keeps your mind from getting bored, but also allows your muscles to continually respond! Once your body and muscles get use to a training program, it is easy to hit a plateau and stop responding We only change when we are forced outside of our comfort zone, and our bodies are NO different. That’s why it’s important to consider constant change from weight, reps, sets, rest periods, etc. There is a time and a place for every type of training; it just depends on your goals and your body type. That is what makes things so fun! This is a journey and a learning experience, so change and variety will help keep the interest level high and maximize results.

3. GOAL SETTING IS KEY!
It is important to set goals and re-evaluate your goals every 4-6 weeks to track your success with what worked and what didn’t work. Don't be afraid to refocus, reset your goals, and make adjustments! Keep track of your workouts and how your body is responding so you can make the appropriate changes necessary to keep your body growing and changing in your journey towards your goals. Record how you feel, what you did that day, what you ate, etc. Our bodies are machines and work extremely efficiently. Bodies get used to whatever stress we may put on them and adapt quickly. It is essential to constantly be re-evaluating our goals and progress so we can continually allow the body to make improvements.

4. WEIGHT TRAIN FOR YOUR BODY!
I believe men and women should weight train differently. Since the majority of women are looking to tone and sculpt, I find using moderate weight and more plyometric training works well for achieving beautiful curves and shape. I also believe that women should train their glutes and hamstrings a few times a week, since that tends to be the trouble area for most women. It is important to build the muscle density in the glutes and hamstrings to keep them tight and round. Men tend to focus on building where as I believe most women are looking to sculpt and tone. These are two totally different way to approach training, and both women and men should consider what their goals are before jumping into a certain style of training.

5. KEEP THINGS FUN!
Sometimes following the same regimented program can get monotonous and boring. Those are the times you want to quit. When times get tough remember that if it was easy, everyone would do it. During the times you feel less motivated, follow your heart and do something fun. Pick a fun class to get you pumped up and motivated. Try taking a class such as spin, boot camp, aerobics, hip hop, kick boxing, or even yoga. Incorporating a class to your weekly program adds spice and keeps things fun and exciting. Not only do they keep you on track and focused but they add a great bit of variety to keep your body continually stimulating different muscles and constantly guessing. You can also keep things fresh and exciting by incorporating fitness into your daily life. Get outdoors! Try riding a bike, hiking, taking your dog on a walk, playing tennis with your family, doing yard work with your kids, or making time for an outdoor run. There are so many ways to keep variety in your program to keep things fresh, exciting and most importantly, FUN! Exercise is meant to keep us healthy, but that doesn't mean it's meant to be dull or un-interesting!

6. CARDIO
I emphasized the importance of weight training- but cardio is important as well! Combine both weight training and a reasonable cardiovascular program to obtain the results you are looking for! Lifting weights does not equate to mass and bulkiness therefore women should not focus their training on solely cardiovascular, but rather building muscle which is going to keep your muscle bellies hard and full rather than soft and flat. Doing endless amount of cardio is only going to break down muscle tissue and therefore will cause a decrease in metabolism, over time, from the lack of muscle. The goals is to add muscle to keep your metabolism high and also to keep you round, full and curvy. The goal should be to increase lean muscle tissue and supplement cardio to burn the excess body fat to maintain a lean physique. Focus on your weight training and diet and use cardio as a secondary source of exercise to stay in good cardiovascular shape and to burn that excess bit of fat but do not use cardio as a sole means of working out! Combine BOTH weights AND cardio for the most effective program!

7. BE REALISTIC!
Do not focus on the media for a means of what is “in shape” and do not simply look at photos of women in magazines to define what YOUR body should look like. Be aware that what the media considers attractive is NOT realistic and I believe their portrayal of what women “should look like” is absolutely criminal. It’s a shame that young viewers have this to go by when they are growing and learning about their own bodies and self images. The majority of images seen in the media are women that are completely unhealthy and as I like to call it “skinny fat”. Yes they may be fitting in to a ridiculously small size pant but their body fat could still be higher then recommended. Your goal, in getting in shape, shouldn't be to "get thin" or to imitate some "idea" of attractive you've seen or heard, rather your goal should be to gain the best physique your are capable of gaining. Be the best version of yourself! It is important to be truthful with yourself about what is obtainable, maintainable, realistic and healthy for everyday living!

8. GOOD COMPANY & GOOD SUPPORT
Surround yourself with people who are supportive and keep pushing you to achieve your goals. Training, along with being very physical, is extremely mental, in my opinion, more mental than physical. You need to have the proper support group that will keep you on your toes, pat you on the back when you did something amazing and also those that will pick you up when you may have fallen. Following a fitness program is a journey and the journey is not possible without the support and love from others. Be aware that you may need to step outside your typical support system to find these people. Seek out a fitness trainer or coach, others in the gym you train at, join an online fitness forum or community, or start a blog. It is essential to find a network of like minded fitness enthusiasts who have similar fitness goals!

9. BE PREPARED
Always be prepared for days when you can’t make it to the gym or the rain is pouring and you don’t feel like leaving the house. Traveling? Busy at work? Crunched for time and simply can't get to the gym? Snowed in? Keep an emergency fitness bag handy for those unexpected days. I suggest a light pair of dumbbells, a yoga mat, resistance bands and some good music or your favorite workout video. With a few key items and a little preparation you can still get a great workout NO MATTER what else is going on outside or around you!

10. TIME AND HIIT!
It is important to be realistic with the amount of time you have to workout everyday. Most people are crunched for time so the best bet is to get a killer weight training workout in combination with cardiovascular training to utilize your time wisely. Get the most out of your workouts with HIIT, High Intensity Interval Training to maximize your workouts. I know I posted some sample cardio intervals in an earlier post! Jump on a machine in between isolated exercises, or if you do not have a machine you can incorporate active rest periods such as jump rope, jumping jacks, mountain climbers, flutter kicks, plyometric exercises or anything that will keep your heart rate up. Try utilizing interval training to maximize your cardiovascular time or adding in a few sprints or jogs into your workouts. Get your heart rate up, utilize those weights, GET IN AND GET OUT and GET INTO THE BODY OF YOUR DREAMS!

Need help achieving your fitness goals? Getting your nutrition on track? Getting your feet headed in the right direction? Visit www.alli-fitness.com for more details on how YOU can get started TODAY!

When wrong turns....turn out right!

Believe it or not, working in the health and fitness world wasn't always my dream. Shocking, I know, considering I'm up to my eyeballs in the health and fitness industry, but when I was younger this was never where I thought I'd end up.

Sure, I enjoyed playing sports and being active as a kid and teen. When I was young I was active in softball, playing on three teams at one point! Jr High brought about field hockey, soccer, and swimming, and by high school I was an avid cross country and track and field runner, which I continued into college. I had always been active and enjoyed being so, but I didn't plan to make it a career. I actually started my undergraduate studies as a double major in English and Political science- then English Secondary Education with a minor in Athletic Coaching, and finally Wellness and Sport Science with a minor in Athletic Coaching.

All I thought I ever wanted to be was a writer, a poet to be specific. Then it occurred to me how broke poets can be, so I tossed that idea away. Then I wanted to be a lawyer, until I realized just how long you had to go to school for! Fishing for what I wanted to do, I thought maybe I'd be an English teacher, but one day into my field experience corrected me of that impulse immediately. Suddenly there I was, with NO clue what to do with my life- I was in college, a place of studious direction- with, well, NO DIRECTION!

After I left the college cross country team I began working out in the college gym, where I first began dabbling with weights. It didn't take long for me to become addicted to the feeling of lifting, and the changes I was seeing in my physique. I became fascinated with lifting- how to lift, when, why, different training methods. I began reading about it, in textbooks, in magazines. I soon began to realize how inexplicably connected fitness and nutrition are and in turn I became obsessed with nutrition- how to eat, when to eat, what types of foods to eat, and how to manipulate food and dietary intake to get desired results in the body.

At the age of 20 I did my first figure show. In 2005 I did my first fitness photo shoot. Around the same time, I did a lot of soul searching, I realized that I had a love of working out and nutrition, but I wondered if there was a future for me in that industry. Is this really going to make me happy in the end? Here I was, in the middle of my college career, at a good school, racking my brain for what I wanted to do with my life.

After much turmoil and second thoughts, I decided to change my major—now. I changed my major to Wellness and Sport Science and started looking forward to a new career path that I had never considered before, one where I could make health and fitness a number one priority for myself—and to help others do the same. Most people probably thought I was nuts. Most people probably wouldn't have done the same thing, especially after such a large investment of time and money toward something else. But I'm not most people. I realized that I had to do what was best for me and carve my own path.

In 2010, at the discouragement of most of my friends and family- I took an even bigger risk- left my job as the Training Director at a local Gold's and launched my own company, Alli-Fitness.com. No one thought I could do it. There were times I didn't think I could do it. But 5 months and 32 clients later- I'm proof that I COULD DO IT! And today I have what the best job in the world, working for myself, doing what I love, and running a company that helps so many people realize their full potential. More importantly, I'm happy and satisfied with my day's work.

Last week I was contacted by a local newspaper- stating that I as nominate for Harrisburg's BEST OF 2010- as a fitness trainer. It was the first time in a long time that I took a moment to reflect on what I do on a day to day basis, and what I've learned during my convoluted journey, which was filled with ups, plenty of downs, and quite a few directional changes.

Most of all, what I have to say, is that this whole journey, has taught me to trust myself. I learned that happiness doesn't come from a coveted diploma, a lucrative career, or by doing what you think others want—or expect—you to do. And I learned that we all make mistakes—sometimes big, drawn out and expensive ones! But every choice we do make leads us to where we are now and makes us stronger and wiser.

Sometimes the path you should take isn't clear at first. Sometimes you make a few wrong turns, get lost or turned around along the way. But when you listen to the person who knows you best—that's you!—you'll always come out okay.....

Sometimes it's our confusion, our fumblings, and our mistakes, that inevitably lead us to the places we were always MEANT to be at.....

8 Tips for Life Success

My lifestyle management program is a holistic program which tackles ALL aspects of rebooting ones life- I use what I consider a circular approach- I believe that mental, emotional, and physical health need to be aligned in order for one to REALLY find success in life and in health and fitness.

The following are 8 main tips I have for managing your life and finding success- both with your health/fitness and in other areas of your life as well!

• What is YOUR goal? DEFINE IT! You have to know exactly what you're going after before you go after it. You can't know what to aim for if you're shooting in the dark, and having clearly defined goals will help you plan how to reach them accordingly. Be specific- DEFINE your goal! Don't just say, "I want to lose weight", say, "I want to lose 6 lbs". Don't just think, "I want to gain muscle" say, "I want a defined six pack". Write your goal down. Post it up where you can see it and be reminded and motivated by it daily.

• IMAGINE your goal! I've mentioned this before but visualization is a very powerful technique. My best friend and fellow figure competitor Eryn Strickland utilizes visualization daily through her vision board, a board of photos and memoirs that encourage her to stay on track. IFBB Figure Pro Gina Aliotti SWEARS by visualization techniques. It allows you to SEE where you want to be and to be comfortable with the oncoming change. If you're shooting for a leaner physique what does that body look like to you? Imagine how you'll look and feel at a leaner body fat percentage or a lighter weight!

• STAY POSITIVE! It's a well known fact that we are our own worst critics. However being negative towards yourself and your body will do nothing to propel you towards success. Celebrate the body you're in, even if it's not your ideal shape. The minute you give yourself a negative bashing try to change it into a compliment. Don't say , "I hate my thunder thighs" turn it into "I love how strong my legs feel when I run". Re-adjusting that negative attitude can help you create positive experiences between yourself and your body, which is necessary for life success.

• BELIEVE IN YOUR ABILITY! "The greatest gift you will ever receive is the gift of loving and believing in yourself. Guard this gift with your life- it is the only thing that will ever truly be yours." I love this quote- in fact I have it posted on my bedroom mirror. A lot of times I find my clients don't truly believe they have the ability to lose 5 lbs or step into a smaller size jean. In order to reach a goal you first have to believe in yourself. Banish all feelings of regret and self doubt and re-route it into positive energy- driven towards your goal!

• GET EDUCATED! I cannot emphasize this enough. One of the main reasons people fail at their health and fitness goals is because they don't know what they're doing. They use a workout a friend had success with or some cookie cutter approach from "Shape" or "Fitness" and when they don't see results- they become frustrated. In order to make a powerful change in your body you need to be educated about the best methods for YOUR body and YOUR lifestyle. Do research, look into you options, consider a trainer, nutritionist, or coach- get educated!

• GET SUPPORT! This is the other main reason people fail at weight loss or physique change- lack of motivation and lack of support. Most times the people we love the most, our family and friends, can be the most sabotaging when it comes to health and fitness. Parties, social events, and gatherings place a lot of mental strain on someone trying to adhere to a nutritional plan. It's important to make sure you have a solid support system, even if its not your friends and family. Hire a coach or trainer, join and online community, reach out on fitness forums, but find support in other people who are understanding and empathetic to your goals!

• GET FEEDBACK! Don't be afraid of constructive criticism! Seek it out! Embrace it! Look for someone who's educated at the goal you're trying to achieve and seek out their advice! Ask for their feedback! Use it to further your goals!

• DO NOT FEAR FAILURE! There is no room for fear when it comes to revamping your lifestyle. We all fail, failing is an integral part of success. We learn from our mistakes and from our shortcomings. It's part of the process and helps us to become wiser. Don't fear failing, instead embrace the lessons you can learn from it!

Weigh THIS!

I was wrapping up my brutal hamstring workout today when a woman stopped me to compliment me on my physique. I was extremely flattered and was happy engaging in conversation with her, and then she said, "If you don't mind me asking, how much do you weigh?" I smiled and said, "How much do you think I weight?". She guessed 135. I smiled and said "actually I weight closer to 145 right now". She looked surprised and said, "WOW that much??"

Which got me thinking- about how OBSESSED society is with this concept of weight. We're counting calories, squeezing in and out of jeans, measuring food and spending countless hours on the treadmill all for the satisfaction of what- seeing the number on the scale go down? What is weight really? What does "bodyweight" mean to you? Have you ever asked yourself that? Why is the number so damn important?

In all reality the number on the scale has NOTHING to do with how you look. It has nothing to do with how you feel. It doesn't effect energy or your ability to hop into that coveted mini skirt confidently, it's simply, just, a NUMBER.

In my opinion, it's an over-rated number at that. We're all concerned about weight loss- but are you concerned about where that weight loss is coming from? Do you care if it's fat loss or not? I'm going to guess that the answer to that question is a resounding "YES". I know it's a yes for me! But losing fat is NOT the same as losing weight and I think that distinction needs to be emphasized here. Losing weight can mean a multitude of things- fat weight, water weight, muscle weight etc..... whereas fat loss means EXACTLY that- LOSING FAT. It means sustaining your lean muscle while effectively shedding body fat. Which option sounds better to you? Losing water weight and muscle, or losing FAT?

What does "bodyweight" mean to you? It's merely a number on the scale. A number that only reflects what you weigh as a whole. It doesn't detail the composition of that weight, nor does it break down how much of you is fat, how much is muscle etc. So why is the number so important to everyone? No one else has to know what you weight, but others can tell if you're physically in shape or out of shape. They'll notice if your jeans fit nicely, if your body is lean, if you have great muscle definition, and if you carry yourself with confidence, but they are not going to stand there and wonder "what does she weigh".

Yet I hear it all the time- "I want to lose 30 lbs" or "I want to lose 5 lbs". How about "I want to tighten up" or "I want to be toned" or "I want to feel better and get in shape"? Let's say you begin eating well and training hard and you drop 10 lbs. That's incredible, but what if that 10 lb weight loss also came accompanied with a muscle gain of 5 lbs? Muscle weighs more then fat so that MAY mean that stupid scale won't budge. Does that mean you're a failure? Does it negate the advances you made in your physique? Of course not. If you're tighter, more energized, more defined, or simply smaller and fitting into your clothes more comfortably, then how have you failed?

Bottom line in all this- YOU HAVEN'T. But you have to start re-examining how you measure success in health and fitness. Getting the scale to move is not where your focus needs to be- because if it is, ultimately you will feel you've failed. Focus on how you feel, how you look- let the mirror be you guide. How do your clothes fit? Do you look and feel tighter? More toned? GET AWAY FROM THAT SCALE and focus on the successes that are occurring for you daily in the way you look and feel. I can tell you from experience that two things make for happier, healthier, more physically fit and toned individuals: FAT LOSS, and MUSCLE GAIN. Neither of those are reflected in the number that scale will give you. Step back, step away, and step into the light! You'll be thankful you did!

Eating Strategies....

Eating Strategies.

How do I incorporate eating with my exercise schedule so that I lose weight? Regardless of what type of nutritional plan or diet you are on, you need to make sure you are eating ENOUGH or the RIGHT food at the correct TIMES in order to optimize weight loss success. **NOTE, these strategies are pertinent to weight and fat LOSS. I will repost at a later date with lean muscle gain or bulk!**

Let’s talk about my basics to eating to lose the most fat. Now this is designed to be coupled with a targeted strength and cardio plan, so if you are not exercising you can ignore all these strategies. Exercise and nutrition are two halves of the whole that will make up your dream physique so unless you're willing to step into the gym, save yourself the time and stop reading now.

1. Eat every 2-3 hours; about five to six meals a day. Each meal, or eating opportunity, should be similar in size and calories.
2. Eat complete, lean protein each time you eat. Complete proteins are: lean read meat, poultry, eggs, seafood, and dairy products. Protein Powder (whey) can be used but whole food is preferred for the majority of your meals.
3. Eat two servings of vegetables during as many of your meal opportunities as you can. Fruits can be eaten 1-3 times a day, but veggies should be your primary source of good, fresh, wholesome foods. Don’t drink juice- too high in added sugars and calories. If you want Vitamin C…don't be lazy, peel an orange.
4. Eat the starchy carbs (potatoes, oats, rice, grains, breads, cereals…not beans, carrots, and corn because you can have them anytime) within three hours POST exercise OR first thing in the a.m.
5. Learn to love healthy fats. Enjoy mixed nuts, olives, and olive oil. Incorporate flaxseed oil, fish oil, or ground flax seed into your daily regime.
6. Rather than having a treat (100 cal snack pack, pudding, Skinny Cow, etc.) each day, have one or two free meals a week where you eat rich satisfying foods. Then get right back on track. **For more info on free meals you can always email me AllisonMoyer@live.com as this concept becomes confusing for most**
7. Develop food preparation strategies. I will address this in another post!
8. Have healthy variety but make sure you can live with it. I eat the same foods day in and day out for my contest prep, but when I'm not prepping for a show I incorporate different sets of food, different carbohydrate sources, protein sources, food combinations, etc. This helps to keep me from getting bored and nutritionally in a rut.
9. When you workout, get in a protein/carb shake IMMEDIATELY after your workout. Around 200 cals should do it for most people. Not eating after a workout of more than 30 minutes of moderate-high intensity will cause you to burn LESS CALORIES during the next 24 hours.
10. Plan your food for the week. This is SO important! Again, I will address this in another post.

Try doing the above without counting calories. If you are math nerd and need the facts…I rarely advise a client to be under 1400 cals a day unless their goal is extreme fat loss or contest prep. Most active women should eat between 1400-1750 cals a day. 1400 for non-active days and 1750 for active days. Non-active days are your days off and active days are considered as 30+ min. of moderate-high intensity work or better. When I work with clients I rank them in terms of activity levels which go more in depth then just active and non-active in order to give me a more accurate caloric profile.

If you take your diet a step further (but is not necessary following the guidelines), you will eat your macronutrient breakdown into: 25-30% fats, 30-40% protein, 30-40% carbs. If you're in contest prep this may change- your protein will more then likely increase and carbs and fats may decrease.

This is the nuts and bolts of eating. Let's talk now about the other side, the mental side of healthy eating. I know PLENTY of trainers/coaches who neglect the mental side of eating, which I think is a HUGE dis-service to their clients. So much of adhering to an exercise program or nutritional plan is mental.

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Eating for Health vs. Eating for Pleasure
Changing your body to arrive at a fit and healthy look means eating for optimal body function. Fueling your body with the right foods makes your workouts more effective, your sleep more sound, your body functions more timely, and your skin, nails, and hair shine. The right foods can make an incredible difference in how you feel and act all day long in addition to positively changing the way you look.

However, the reverse is true. Feeling lethargic and no strength as a result of following a poor diet is common. Eating for pleasure versus eating what your body needs can sometimes lead to eating useless junk that the body derives no pleasure in processing. While it might feel good or taste good in the moment, your mood, weight, and body functions will be altered by this useless junk that we also tend to overeat when we start. In the end, eating crap all day makes you feel like crap and your workout will be crap, too. It's as simple as that. The age old saying "Junk in junk out" has truth to it.

Get Out Your Journal
You need to create an effective eating plan based around your lifestyle and how you intend on fitting your healthy eating around your work or family schedule. Plan it out on paper or purchase a journal. List when and what you are going to eat so that you don't have a reason to get off plan. Also, it is important to plan for any obstacles that might occur and mess up your plan. Always having some rice cakes, raw veggies, meal replacements or even fruit available will help you compensate for any shortcomings that might challenge your eating plan.

Every day record your diet and the timing of your meals. If you're a client of mine on my Lifestyle plan you'll record your food and discuss with me. Journal what you can do better or differently. Talk about what works for you and get help from your friends, family, trainer or coach.

Keep Your Goals In Sight
Always have your goals in sight. Put them on the fridge, on your desk at work or in your car. Just so that you are constantly reminded what you really want to achieve. This may be a photo of a physique you admire, a picture of your past self, a photo of a reward you'll give yourself when you reach your goal. This will help keep yourself focused and help curtail any urges that might creep in to spoil your healthy eating day. Whenever you feel weak mentally and just want to pig-out on junk food visualize how you want to look and you'll soon come back in line with your diet plans. The thought of having a great physique that you're proud of or shimming back into your skinny shorts, sure outweighs the short-lived enjoyment of junk food.

Have a Support Team
Although losing weight or maintaining our weight is up to us, we all need a good strong support team who will help us through the mentally and physically tough times. By including your family and friends along with your coach or trainer they will soon become apart of it. They will be there to stop you when you feel like eating un-planned junk meals, and if they're really great they might even make some nutritious meals for you! They will help to motivate you when you need encouragement and will push you to move forward when you fall into a slump. So make your quest for physique improvement a team situation and you'll feel much better for it.

Be a Mentor
Another great way to keep yourself on track is to become a mentor to someone else close to you who wants help improving his or her body. Firstly, they will turn to you as they will view you as a trusted source of information and advice on how to achieve their goals. Then furthermore you will become a role model to them. They see you being strict with your diet and training and achieving great results and they want to do the same. In this situation, being a role model makes you more accountable for your actions as you want to set an example. It is always harder to let someone else down who is counting on you for guidance and motivation, than it is just to let yourself down. Furthermore, you'll feel great by actually making a difference in someone else's quality of life.