Here's My Story.

I have made a lot of lifestyle changes in the past few years. I haven't always made all of the choices that I make today. I used to eat somewhat healthy throughout the week and call it "dieting", while allowing myself and all out cheat day, which was more of a binge day. I would eat all the bad foods I could get my hands on. At the end of the binge day I would feel awful. Not only did my stomach hurt, I had no energy and felt guilty and then depressed about the way the foods made my body look. I wouldn't even let my boyfriend at the time, touch my stomach. Looking back, my diet was so horrible. (diet, meaning the foods I ate regularly). At one point in time (for over a year) two of my daily meals each consisted of a venti sugar free vanilla latte' with whip and 17 (yes, seventeen) Splenda packets. Oh yeah, let's not forget the 3 petite vanilla scones... This was ordered two times a day almost every single day for almost two years.
After I got over my expensive, Starbucks aka liquid McDonald's addiction I moved onto a new one! I started drinking one to two Rockstar Punched energy drinks most days of the week. Around 60 sugars per can and over 300 calories. I would go to restaurants for lunch/dinner with friends almost daily too. I would usually order things like salmon, deep fried coconut shrimp, sweet potato fries, but occasionally ate stuff like pizza, and chicken tenders. Either way, most restaurant foods are loaded with hidden sugars, sodium, and greasy hydrogenated fats. Unless you modify the **** out of it, I can guarantee it is more harmful than helpful to your body. Even if the restaurant makes it look and sound healthy.
I also had a huge addiction to candies like: gummy bears, sour neon worms, sour punch straws, starbursts, sour patch kids, snickers, and peanut m&m's. Basically, I couldn't resist a majority of the candies at store checkout sections.
I was also addicted to diet Pepsi, drinking up to 3 or 4 cans a day at one point in time.
Today things are much different. The only things I drink in excess are purified water sometimes with lemon and stevia added or homemade fresh brewed tea with stevia for sweetening. I don't use Splenda anymore, maybe only a couple packets a year. Even then I feel guilty because I know it is loaded with harmful chemicals. I actually think Starbucks is kind of gross now. I am no longer tempted by their over priced pastries. I eat out once or twice a month and usually order something modified or healthy. I will get a salad with oil and vinegar on the side, a plain chicken breast, and pineapple slices. I won't order soda, (I am actually disgusted by the taste now-syrup is what it tastes like) just water and a big bowl of lemons! Occasionally I will get an appetizer or chips and salsa with guacamole or a dessert of frozen yogurt (minus the toppings) at a yogurt shop. The candy isles never tempt me anymore. Maybe once in a verrry great while. And that is when I go shopping right after the gym without having a postworkout shake or meal. I will see chocolate and think it looks good but I know it's just because I am hungry. Instead of going for something completely lacking nutrients I grab a beef jerky. It's not super healthy but better than nothing and certainly better than a milk chocolate Dove bar! It also kills the ridiculous "craving".
I actually don't even eat milk chocolate anymore. I switched to true dark chocolate (85% cacao). It is an aqquired taste, but some changes I make aren't necessarily ones that I am initially excited about making. I choose to do it because I determine what is more important to me. Being healthy and feeling good both inside and out or the taste of a health destroying sugary milk chocolate that will only last as long as it takes to melt in my mouth? I'll pass on the temporary satisfaction and choose longevity instead!
You just have to decide what's more important when making choices. It is important to think about your food and activity choices just as you would give special thought to any other life altering decision. What you eat and do today have an immense impact on your health/life tomorrow and in the future. I have changed many of my bad habits into good ones. Never before would I have thought I would be trading some of my old ones for my new ones and on top of it, being completely satisfied by them. Here I am today, and I can honestly say that I don't miss my old habits and the way they made me look and feel nearly enough to ever consider reverting back to them. I really enjoy the flavor and the feeling that healthy, natural, whole foods offer!
I could eat a cupcake in 30 seconds and not be satisfied. I would only want another. A sweet potato with cinnamon and stevia takes about 5 minutes to eat, and it is extremely filling, nourishing and absolutely delicious!
The changes I have made all happened with time. The more unhealthy habits I replaced brought about even more healthy changes naturally.
I am still in the process of transforming myself into an even healthier person. I want to eventually be okay with eliminating 95% or more of processed foods. I know that it will take time but I also know that it is possible! I just have to be patient, be open, and never give up!
If you are in the process of or are having thoughts of transforming into a healthier mind and body, please take my experience into consideration. Believe in yourself and start now! The sooner you start, the better you will feel and happier you will be. Remember to be patient and consistent, changes take time. The more consistent you are the quicker you will find health and happiness.

Coconut Oil Beauty!

I have realized over the past couple years that over-priced prescribed medications and chemical treatments rarely work and actually do more damage than good. So, I began researching natural remedies for any problem my body encountered. They always seem to work better and faster while being less expensive too.
I know some people get weirded out by some natural remedies, but my thoughts are that at least I know what I am putting on or into my body as opposed to an item with a long list of ingredients I can't even pronounce.
So, one of my favorite natural remedies for beauty and health is organic coconut oil. In this post I will share with you the beauty uses and benefits I use it for!
Tip: Coconut oil is solid at room temperature. But easily melts with light heat.

1. Leave-in Hair Treatment: This remedy will make brittle, full, damaged hair completely healthy, shiny, and smooth! Do this treatment once or twice a month or whenever you feel that your hair is in need of some TLC.
Directions: Wet hair (doesn't have to be washed unless you have a lot of products in it like hairspray, gel, mousse, etc). Heat about 1/8 cup coconut oil on stove burner on low heat in a small glass dish until it turns to liquid form. (only takes a few minutes). I don't recommend microwaving as this may destroy the nutrients. Apply all over damp/towel dried hair. Lather it well and massage it into the scalp and through your ends. Leave in for 1-2 hours, then wash hair as usual and condition (optional).

2. Heat Styling: This remedy will protect your hair from heat styling (blow dryer, curling iron, straightener). It will heat the oil, not your hair which will prevent much damage and breakage.
Directions: Apply a quarter sized amount of liquid coconut oil to towel dried or air dried hair. Be sure to get it all over the hair (don't use too much or hair might look greasy). Dry or style hair as usual.

3. Face & Neck: This remedy will leave your skin looking flawless, feeling smooth, and minimize lines in less than a week or two. The oil will not make you break out. The coconut oil gets into your opened pores and replaces the bad bacteria oils.
Directions: Wash face preferably with a natural face soap or wash with super warm water. Pat it dry. Add about 1/2 -1 tsp of coconut oil to your palm, rub it in with your other hand to make a liquid consistency. Apply to entire face and neck. Rub light, small circular motions for 1-2 mins. Get a clean wash cloth wet with hot water and ring it out. Cover entire face with it and press/dab it down. Gently wipe away top later of coconut oil. Repeat with hot/ringed wash cloth if needed.

4. Lip Balm: This remedy will turn your normal/dry/chapped lips into super smooth and kissable ones!
Directions: Apply a tiny amount of coconut oil to lips. Rub your lips together until it soaks in. This smells/tastes way better than chapstick and lasts so much longer. You can put it on whenever and even right before bed so that your lips really have time to absorb the nutrient benefits.

5. Eye Makeup Remover: This remedy will leave you without raccoon eyes in a matter of seconds. You don't have to worry about wrinkles because it is so gentle. It's much more effective and safe than store bought removers. It comes off way easier too!
Directions: Rub a pea sized amount of coconut oil into index fingertips or palm of hand. Gently massage it onto your eyelid or under eye. You can even close your eye and put on your lashes to remove mascara. Take a cotton ball and gently wipe it away. Wash face as usual afterwards.

6. Dry Hands & Feet: I have dry hands in the winter and because of how often I wash them at work. This remedy will leave your hands and feet smooth, soft, and pretty!
Directions: Apply desired amount of coconut oil to hands. Rub together to get a liquid consistency. Saturate feet, hands, fingertips, cuticles or wherever is dry. I recommend doing this before bed and wearing socks or gloves to let the oil soak into your skin and so it doesn't ruin your bedding. If you don't want to sleep with it, do it when you have a few hours to just relax. The longer the better though.

7. Shower Body Oil: I uses to buy baby oil and lather it on my body after washing, then rinse it off slightly before drying down. This remedy is much healthier and natural. It won't clog your pores like unnatural ingredients (parabens) in baby oil will.
Directions: I suggest putting a decent sized capped jar of coconut oil in your shower. After washing, remove coconut oil in small amount with hands and massage into skin. Don't let the shower water run on the areas you are applying it to. Once full body is lathered. Gently rinse your body. Pat dry with towel. This will keep you moisturized all day!

These are all effective and natural remedies that I use often. I suggest using organic coconut oil since your skin will be absorbing it and non organic has the risks of pesticides, which would not benefit your skin in the same way. I get my 16oz jar of organic virgin coconut oil at Trader Joe's for only $5.99! It lasts super long and I use it for beauty, cooking, and even coat my cats food with it.

Again, don't be afraid to try something new, especially when it's completely natural and organic! There are so many natural remedies out there. I will be sharing my favorites in future posts and would love to hear any of your suggestions as well!

5 Star Body!

During my workout I like to do (and unconsciously do) a lot of thinking. I have my hat down and headphones in with my music as loud as it will go. I am focusing on my workout and goals ONLY! Occasionally I will zone out of the lyrics of the song and get deep into thought about things that fire up my passion for this lifestyle - (new recipes, new workouts, future goals and how I will achieve them, ways to improve all aspects of my life, etc).
I don't have a workout buddy and never really have. I used to think I wanted one but now thinking about it, the gym really is my "alone time" a time for me to really focus on self improvement and my lifelong goals. Even with everyone surrounding me in the weight room and on the cardio machines, I have no distractions, because I choose not to. The only person I socialize with is myself!

During my leg workout tonight I was thinking about all of the things I find most valuable in creating a 5 star body. These things all work together for me and I think they could be helpful for others who are trying to achieve their health and fitness goals. So here are the 5 valuable points that bring me success!

1. Faith - I think it is so important to have faith in yourself in all aspects. You need to believe in yourself. Knowing that you can conquer any obstacles that will come your way. It could be related to learning how to cook healthy meals, finding the time to make it to the gym 5 days a week, having the ability to choose healthy options when temptations are at your fingertips, trying a new fitness class, accomplishing a list of goals with a time frame, etc. No matter what it may be, you have to have faith that you CAN do it! Don't let yourself think any differently. Negative thoughts, self discouragement, or fear are the only things that will hold you back. Believe in yourself and visualize yourself accomplishing your goals and with time and patience you WILL!

2. Discipline - This is another valuable key that can't be left out. Living this lifestyle takes daily discipline. Initially it takes a lot more time to discipline yourself but eventually it becomes habitual. It is something that you will always need to maintain and keep in check though. For example: preparing your food for the day or week ahead of you, choosing healthy vs unhealthy options, sticking to a timed eating schedule, dedicating part of your day to an intense workout, doing that dreaded cardio a few days a week, getting the proper amount of sleep, drinking more water than you may want to, etc. All of these things take discipline. At first it might be tough but eventually you will adapt and it will become natural.

3. Fuel/Hydration - These are pretty obvious to most people but I think that they are worth listing because you will absolutely not achieve a 5 star body without them. Some people actually think that if they workout hard enough and long enough, that they can eat whatever they want. This doesn't work! A healthy diet is crucial to your success. Try thinking of food as fuel for your body. Don't eat certain foods for comfort, eat the right foods because your body needs them. Also, don't eat when you want to, eat when you need to. Be consistent, everyday! You can get way more out of a healthy meal than something unhealthy. Healthy food will leave you feeling energized and happy while unhealthy food leaves you sluggish and depressed. Your tastebuds change every 5-7 days, so be patient and discipline yourself. Hydrating is just as important. Your muscles and body are made up of over 70% water. Your body depends on proper hydration. It gives you energy during your workouts, keeps your muscles from cramping, flushes out toxins, aids in digestion, etc. The benefits are endless.

4. Supplements - When I say supplements, I mean vitamins. I'm not talking about fat burners and pre-workout energy drinks. I was never big into supplements when I first got into fitness. I didn't know much about them and I thought they were a waste of money. I finally did my research through credible websites. Reading through tons of information about which vitamins were the most important, why and how they worked with the body. I started taking a whole foods multivitamin, 5,000 IU's+ D3, vitamin k2, krill oil, astaxanthin, vitamin C, calcium, and vitamin B complex. The first five listed are my must have vitamins. I will write a separate post about why I take each vitamin. But, after not taking these vitamins for a few months I noticed a major difference in my energy, happiness, joints, etc. I never knew just how well they worked until I stopped taking them. I couldn't believe just how much they improved my quality of life. They are a gift to me. I like to buy my quality vitamins for an incredible price at: puritanspride.com
Another supplement I recently started taking is BCAA's with glutamine. They improve strength, endurance, recovery time, immune system, and so much more. Since I began taking them almost 2 months ago, I have increased my lifts with complete ease, I have been able to run further and faster without getting fatigued, I have also noticed very little muscle soreness after even the most intense workouts. Sometimes it makes me wonder if I worked out hard enough! I love my BCAA/glutamine by USP Labs!

5. Music - This is what keeps me upbeat, motivated, and in a great mood during my workouts. I don't think I would be nearly as successful in the gym without my beats blasting through my headphones during my sweat sessions. I think music moves you and pushes you harder than you would go without it. Every time I put new music with super fast beats and great/inspiring lyrics on my iPod it's like I just got a boost of new energy to destroy my workout. For awhile I couldn't update my iPod and I had the same old music and none of it was really motivating me the way I wanted it to. Once I got new songs that really moved me I went from jump roping 120 jumps in 60 seconds to 150 jumps in 60 seconds. I did 30 more jumps and that was on my 3rd set after doing other leg superset exercises prior. The intense focus and motivation came from what I was listening to and feeling from it.

Is there anything I didn't list here that is a must for you to get your best body? These are my key pointers and I really hope that they can help you or give you something to think about! Thanks for reading!