Meatless? Who Me?!

Yup I decided to go meatless! This decision was not based upon a documentary, a celebrity's opinion or a trending fad. As conscience as I was about my meat day meals I was left feeling bloated, mentally foggy and over all exhausted. I couldn't understand why.

Prior to making the switch to a meatless lifestyle

I did a lot of research about food and the effects on the body. Non of this was shocking as I've always been aware of this in addition to how foods can help heal us. Now was time to implement what I've always known along with newly gained knowledge.

I jumped into my first week incorporating both raw vegan and vegetarian meals all serving a purpose, eager to see how my body would react. The first thing I noticed was the withdrawal like effects. Oh my, the headaches and feeling of needing something I couldn't put my finger on was so overwhelming, not to mention an overall feeling of irritability. Next was the constant elimination! I was not ready nor expecting that. I was not deterred, in fact, I was interested in moving forward to see what else my body had in store for me as I stripped away years of damage caused by eating the wrong foods. 

Fast forward to a major Ah-Ha moment. I have struggled with endometriosis since the ripe age of 18 which has caused excruciating cramps and very heavy cycles. I basically feel like I'm giving birth each and every month! To my surprise this past month was a walk in the park! I lie to you not, this was the first month I didn't have to take pain killers or pull out the heating pad to ease my cramps!!! This is major!!!!!! Oh and the moodiness and PMS symptoms were non existent as well. However this is not the only benefits I've been reaping since going meatless . I've also noticed my energy levels have naturally increased - I haven't taken a pre work out for my evening workouts in weeks. I haven't even grabbed an afternoon espresso shot to get me through the afternoon slump. 

I could go on and calling out all the great things I've been feeling and noticing however the bottom line is the effects are different for everyone and you can't begin to understand until you take the step yourself. 

I encourage you try it for at least a week. I'm sure you are wondering how do I do this? How do I build out meatless meals? What am I suppose to eat? No worries, I got you! 

In my next blog I'll share tips on how to transition into a meatless lifestyle as well as how to build your meals so you are not left feeling like something is missing and how your meals should serve a healthful purpose. 

Eating Clean: How and What?

Eating clean - What is it? 

It’s about eating more of the best and healthiest options in each of the food groups. 

It’s embracing whole foods like vegetables, fruits and whole grains, plus lean proteins and healthy fats. 

It also involves cutting out refined grains, added sugars,  reducing salt and unhealthy fats. 

Tips on how to take on clean eating:

1 - Stop eating processed foods! These foods are full of excess sodium fat, sugar and other harmful ingredients


 - Educate yourself about what you are putting in your mouth by reading food labels. 

Good rule of them  - if it an ingredient

has “ose” at the end of kindly put that item back on the shelf. For example glucose, fructose, maltose, etc all refer to sugar. An excess of sugar will turn into FAT! We are working to lose fat NOT add on more! 

2 - K.I.S.S IT! Keep it simple silly!! Save yourself the time of spending hours in the grocery store by reading tons of labels. Shop on the perimeter of the supermarket. Here is where you will find all your fruits, vegetables and lean meats  - do not get sucked into the labyrinth of food choices in the isles that only want to make those thighs thicker, that waistline larger and your heart weaker

3 - Stay ready so you don’t have to get ready! To avoid making the wrong choices and grabbing the first thing you see be prepared and take out the guess work of what’s for lunch. Meal prep. This does not need to be an all day project, breakdown this task into what is manageable for you. On Sunday prep all meals thru Wed and then Wednesday prep meals for the rest of the week. Pack your lunch bag with all your meals for the day and a few extra snacks in the event you get stuck out a little later than you anticipated.

Also keep emergency snacks on deck at all times! Keep them in your office, in your car, or purse! Examples are raw unsalted nuts like almonds and walnuts. You can even keep some protein shakes on deck (watch the sugar in them) 

Be Uncomfortable, It's OK

Everything that requires growth will cause some level of uncomfortableness. Some stop the minute they encounter it, others just quit altogether and there are some that slowly ease along it. 

The reality is if you run from it you are choosing a life of stagnancy and mediocrity. You are deciding that greatness is just not for you. You are telling yourself that you are not worth the the end result! Is this really what you want for yourself?

You see, if you endure the "uncomfortableness" you will elevate to new heights. You will experience self gratification and a sense of achievement. 

The key to surpassing this stage in the game is acquiring a spirit of sticktoitiveness. Stick to the plan, trust the process and do not allow yourself to be derailed!! 

These words were inspired by my current journey. It's hard at times, I want to quit and I get tired both physically and mentally however the end result is something I crave with all of me. I see my goal so clearly and its within reach only if I do not give into the uncomfortableness and push pass this stage. 

I salute all those reaching for higher limits and pushing pass the pain and the uncomfortableness and fighting to reach your goals. May you continue to be strong and push forward! 

What Are Your Weekly Goals?

A goal without a plan is just a wish. Are you busy wishing upon a star or are you ready for change? 

In order to make a change you have to put a plan into action. It doesn't have to be complicated either. 

First,declare your overall goal. Next create daily, weekly and monthly goals that will help you reach your overall goal.  Lastly, stick to your plan and don't make excuses for yourself along the way! 

Here's an example of my goals for this week: 

1- Meal prep on Sunday and Wednesday
     (Clean meals only)
2 - Drink 1 gallon of water a day 
3 - Workout 6 times this week 
4 - 45 min of relaxation each day (clearing the mind is so important to keeping balance). 
5 - lose 1.5 - 2lbs this week 

Each day I review these goals I jotted down in my planner and check them off as completed. 

It's very true if you fail to plan, you plan to fail! 

Here's to your weekly planning and crushing your goals. 

Stop Overcomplicating Things

If you are starting out on your weight loss journey food is just to nourish and sustain you. Once you get a hold on your relationship with food and move forward with your goals you can then add  things here and there. Trust me when I say initially just keep it simple!  

Eat 5-6 meals a day (eat every 2.5 - 3 hours) that consist of lean protein, veggies and healthy fats. Incorporate complex carbs in with some of those meals according to your day and workouts and get in a gallon of water a day!
Trust me there is no secret nor complex formula - just keep it simple and consistently eat clean. Bon appetite!!! 

Goal Planning 2017: Be Consistent

By now everyone is awakening with zeal to attack their 2017 goals. Sadly statistics show that most people give up on their New Years Resolutions by February. Will that YOU? 

To ensure you do not fall into these statistics there are two simple things you must remember: 

1 - Create realistic and attainable goals.
2 - Be consistent 

For me personally, consistency can be a real stickler. Between working full time, Grad school, being a full time mom, blogging and coaching, life can seem to be on overload almost all the time. At times it feels like I'm running on fumes. Is this an excuse for not reaching goals? It definitely should not be! The key is balance and time management. 

I have learned that it is ok to be selfish with my time and allocate blocks of time to my priorities of the day. Time management is critical to staying consistent. As far as my fitness journey I have found it uber important to book my workout time and to stick to it! No matter what! That time has been set for ME, it's time I'm investing in becoming better, healthier and stronger and nothing can override that time. 

How can you be consistent in reaching your goals?  

1: Create a plan and a schedule 
2: Be prepared 
3: Don't give up no matter what
4: Always have a back up plan (unforeseen events happen to us all!) 
5: Remind yourself daily (preferably upon awakening) of your daily goals and the schedule you set out
6: Don't delay 

Don't Get Bamboozled

The time of year of reflection and projections is upon us. News Feeds and Timelines are about to be filled with grandiose plans and goals for the upcoming year.

Todays thoughts are not about how to create S.M.A.R.T goals (sorry if you were looking for real earth shattering steps to help you achieve the millions you just knew you were going to get in 2017 - keep searching the Internet it's full of that sort of content). This blog is all about saving you from crying your eyes out 12/2017 because you didn't accomplish what you claimed during the 2016 New Year New Me hype (maybe like this year.)

Whether your goal is to finally get fit and lose weight or to get rich my biggest piece of advice is not to get bamboozled

There are so many gimmicks, schemes and traps that exist today that you have to be watchful of and safeguard yourself. 

To make it easy for you, if your 2017 goal is to lose weight and get fit, tune in because I am about to share some earth shattering, life altering, fool proof advice. 


#1: Eat Clean (eat every 2.5 - 3 hrs) 
#2: Meal Prep
#3: Create a weekly workout schedule you can stick to.
#4: Do the work 
#5: Be consistent 
#6: Keep your body hydrated 
#7: Do the work 

Disappointed? No worries you are not alone. Most people want a quick fix and truth be told quick fixes lead to longer setbacks (trust me I know!) If you allow yourself to be bamboozled by the media "hype" you will forever be chasing your tail. 

Remember if something promises you quick or instant results it's part of the bedazzled bamboozle movement and I promise you it's only temporary and part of the never ending roller coaster. So avoid a disappointing 2017 and resist being bamboozled. Don't be afraid to get dirty, put in blood, sweat and tears and fight to accomplish any goal you set! You cannot cheat this game. 

Slow and steady always win the race!