VITAMINS & SUPPLEMENTS

Vitamins & Supplements I take are:

• Whey Protein Powder
• Psyllium Fiber
• Vege Greens
• Jamieson Total Energy
• Apple Cider Vinegar Capsule
• Calcium with Vitamin D
• Omega 3-6-9
• Multi-Sure for Women
• Acidophilus
• Vitamin C Chewables

I take one scoop of protein powder with some skim milk and blend it in my magic bullet (i love the MB) after a workout - approx 200 calories- Good calories!
Or you could have a glass of chocolate milk - Great source of protein after a workout but a bit higher in fat

The one I take is just a regular Whey Protein (chocolate flavoured) It's great with skim milk it just tastes like a chocolate milk-shake.  The manager at the supplement store recommended Sensations for me because it's lower in fat and better for the low calorie intake for ladies - So maybe I'll get that one after my tub runs out.

I have one Tbsp of Psyllium Fiber mixed with a half glass of skim milk - just chug it!

I usually have my Vege Greens mixed with water - I'm going to try it in my next protein shake I'll let you know if its nasty or not... considering I have chocolate protein powder, I have a feeling it will be.....

Jamieson's Total Energy is my new favorite vitamin.  Each caplet contains siberian ginseng 100 mg, bee pollen and royal jelly 175 mg, kola nut 100 mg and rocky mountain wheat grass 125 mg and 100mg of caffein.  To see full detailed benefits click here

Because I work night-shifts and have irregular sleep patterns - even though I get my 6-8 hours sleep, my body is still super tired (My shifts are 11pm-7am) 

So I usually take Total Energy vitamin right before a workout, it's healthy, wakes me up, lets me get a full potential workout and helps my muscles recover faster.  Along with detoxifying, reduces wrinkles, slows signs of aging, anti-tumor activity, and also has has favorable effects in people suffering from chronic illness such as:

• Atherosclerosis
• Diabetes mellitus
• Hypertension           
• Rheumatic heart disease
• Chronic bronchitis, etc

I take my Multi-Vitamin, calcium, vinegar and omega after I had a big meal whether it's my breakfast or my lunch.... I get pretty nauseous if I don't have much in my stomach and it SUCKS!  So I make sure I got a lot in there!

Make sure you have food in your tummy!!


Acidophilus = Amazing Vitamin!

• Not only does it help with your digestive system but it also prevents and cures yeast infections, urinary tract infections and cystitis! Who wants those? yuck!
• It helps if you struggle with upset stomach issues like IBS (Irritable Bowel Syndrome)
• Improves lactose absorption in people who are lactose intolerant
• Aids the treatment of respiratory infections such as sinusitis, bronchitis and pneumonia.
• Lower the risks of allergies such as asthma, hay fever, allergies to milk and skin reactions such as eczema.
• Help in treating high cholesterol

They are the same healthy little bacterias (Acidophilus Lactobacillus) found in yogurts such as Activia

And the great Vitamin C Chewables... I eat them like candy! Whatever your body doesn't need you just pee out anyways :)

Enjoi and be healthy!

xx

Do you have any supplements/ vitamins you reccomend? Share!

Fiber!!

So I just bought some Psyllium Fiber from a health food store, I hear it's a great way to get your extra fiber!

I bought just a plain bag of it not the same brand but looks like this:

It costed $12.99 I got the crushed up kind.  I was told to put 1 Tbsp in a small glass of skim milk mix it around and gulp it down.

Well because I'm so crafty I decided to add it to my protein shake. I don't reccomend this.....

The taste wasn't bad but it made my protein shake SO FROTHY I couldn't finish it.... So I think its better to just gulp it down and get it over with and enjoy your protein shakes......

BENEFITS OF PSYLLIUM FIBER:

Whole natural psyllium is one of the best dietary fibers known to man and is primarily used as a gentle intestinal cleanser. Psyllium consists of husks and seeds which act as a sponge in the intestinal tract and swell as they absorb water, toxins and waste material. This forms a soft, bulky stool that passes through the colon quickly and evacuates more smoothly and easily.
http://www.herbalcaredirect.com/medicinal-healing-herbs/Psyllium-Fiber-Benefits.html

DONT BE AFRAID!

Psyllium fiber is not a laxative, you won't run to the bathroom and be in fear you won't make it, it's just an aid to help you more regular, gets rid of toxins, cleans out your system, and give you those good poops! :)

Other products like Metamucil I hear are great but I thought you might as well get the basics it's a little cheaper too.  Unless of course taste is an issue for you I suggest getting a flavoured Metamucil tub or those little Fiber-To-Go's, they are absolutley tasteless and they dissapear in your water- or whatever you put it in.  Theyre actually pretty sweet, but a little more expensive.

Almost Almost-Nekkid Season!

I love these swim suits- Kind of into the monokinis for some reason.....
Not for a tanning day!
Do not fall asleep in the sun with one of these one.. kind of limits you to wear only that and gives you a tanned-with a-white stomach kind of look. Unless you're into that sort of thing...

That first ones a killer!

All available at http://www.karmaloop.com/ Use Promo Code: SEATOUGH for 20% off

Auntie-Ana's gotcha covered ;)

xx

MASTER CLEANSE

Has anyone tried it? Recommend it?

Here's the recipe:

Mmm Looks yummy....-_-

Here's some info I got from some websites: "Follow the Cleanse Recipe for a minimum of 10 days or more—up to 40 days and beyond may be safely followed for extremely serious cases."

"The diet has all the nutrition needed during this time. Three to four times a year will do wonders for keeping the body in a normal healthy conditions. The program may be undertaken more frequently for serious conditions."

It would be hard but apparently you are supposed to do it until everything comes out clear (pee and other hole) :O yikes!  I have a feeling it wouldn't really cure the hunger... but it's obviously been done!

Though I've never tried it, I also have heard some negative things.... one thing i'm nervous about is that your body gets use to the liquid diet but as soon as you start eating solids again your body stores it to fat because it doesn't know when the next meal will be... thats why when you have 5-6 small meals everyday your body stops storing fat because it knows it will get a meal soon. 

Has anyone heard of this?  Thoughts?

Sexy Workout Chick!

This youtube wonder has a lot of viewers, this chick has an AmAzInG body and no wonder- her work outs are hot and awsome.  Im not sure if initially they were just for mens pleasure because she's the TP (total package) and there are a lot of close ups and sweat....but non-the-less I checked her out and tried some of the work outs she does and damn- I can see why she has abs of steel! No work out will give you those amazing boobs though sorry....those cost money.

Check her out at http://www.bodyrock.tv/ this website is great for some at-home workouts. 
Have a napkin close by to wipe the dribble from your lips

Heres a preview: (I suggest fast forwarding to about 2:13)



xx

COUNTING CALORIES 101

SOME OF MY FAVORITE DAILY FOODS.........
Bold #'s are calories

Skinless Chicken Breast 140 30g Protein

Chicken Breast with Skin 170

Skinless with Seasoning 170

Pork Loin 3 oz 122 22.2g Protein

Steak 6 oz 275 45g Protein

Asparagus 6 Spears 20

Broccoli 100 g 20

Mashed Potatoes 1 cup 237 3.9g Protein

Special K Strawberries w/ milk 1 cup 160

Special K Satisfaction w/ milk 1 cup 200

Tuna Can 1 can 100 40g Protein

Fried Bacon 2 strips 250 6g Protein

Luncheon Ham 100g 400

Prawns 5 pieces 15 3.5g Protein

Egg 1 70 6.23g Protein

Egg White 1 16 3.6g Protein

Sugar 1tbsp 45

Coffee 1 cup 2

Int. Delight Vanilla Creamer 1 tbsp 45

Sushi – Cali Roll 8 pieces 266 9g Protein

Sushi – Alaska Roll 8 pieces 300

Salmon Sashimi 2 pieces 164 20g Protein

Tuna Sashimi 112g 120 27.8g Protein

Peanut Butter 2 tbsp 200 10g Protein

Protein Shake with Skim Milk 1 Scoop 200 23g Protein
 
Bacon Cheese Regular Crust Pizza Dominos 170 per slice
 
Cottage Cheese 113g 102
 
SOME BAD FOOD CHOICES.......
 
Dairy Queen Large Choc. Chip Cookie Dough Blizzard 1320
 
Burger King TRIPLE WHOPPER Sandwich With Cheese 1230
 
Dairy Queen FlameThrower GrillBurger (1/2lb) 1030
 
Dairy Queen Chicken Strip Basket (4 piece) 1030
 
Pizza Hut Meat Lover's 6" Personal Pan Pizza (whole pizza) 890
 
KFC Chicken and Biscuit Bowl 870
 
Subway Double Meatball Marinara 860
 
Wendy's Baconator 830 (Damn I LOVED THESE- except I felt like dying afterwards...)
 
Subway 8" Pizza (Sausage) 830
 
Tim Hortons Blueberry Muffin 330
 
Tim Hortons Triple Triple Coffee (3 cream 3 sugar) 345
 
Earls Cajun Chicken Sandwich with side greens 900
 
Vegetable Wheat Crackers 100 PER 4 CRACKERS!!! (Glad I found that out after I ate half the box!)
 
For full list of Fast Food High Calorie Foods click here http://www.acaloriecounter.com/fast-food-calories.php
 
Don't go Counting Calories CrAzY but be aware of the "Healthy" quick foods because they're most likely big on the calories!!
 
Do you know any foods that are high in calories but seem healthy?

CALCU-LATER!

HERE ARE SOME CALCULATORS TO FIGURE OUT CALORIE INTAKE, CALORIE BURNING AND OTHER INFO ABOUT YOU!
SCROLL DOWN FOR EASY CALCULATORS :)

This calculation is to determine your BMR (Basal Metabolic Rate)
(p.s. - there are 12 inches in a foot! So if your 5`7`` you`d be 5x12+7= 67inches)

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Once you have your BMR you can determine your calories needed per day to lose weight

Little or no exercise : Calorie-Calculation = BMR x 1.2
Light exercise/sports 1-3 days/week: Calorie-Calculation = BMR x 1.375
Moderate exercise/sports 3-5 days/week : Calorie-Calculation = BMR x 1.55
Hard exercise/sports 6-7 days a week : Calorie-Calculation = BMR x 1.725
Very hard exercise/sports & physical job or 2x training : Calorie-Calculation = BMR x 1.9
 
To calculate your BMI (Body Mass Index) Which is Body Fat %:
 
BMI = ( Weight in Pounds / ( Height in inches ) x ( Height in inches ) ) x 703
ex: 130/67x67x703 = 20.35%
Here is a link to see where you stand with your known BMI
http://www.freedieting.com/images/bodymass.jpg

Nutrition percentages for your day:

Calorie Intake per Day: 1,800 (Just an example)
Protein: 10% of your calorie intake (180g)
Carbs: 11.5% (156g)
Fats: .03% (60g)

Check out http://www.freedieting.com/ they have some great ones for a simple way of finding out these calculations.

How many calories do I burn if I....................
Check this link out for a great calculator to see how much running for 20 minutes burns!
http://www.caloriecontrol.org/healthy-weight-tool-kit/lighten-up-and-get-moving

If you have any other calculations you`d like to see let me know!

xx

TRICKS & TIPS

Eat lots of veggies, fruit, and protein

5-6 small meals every three hours
for example:
8:00am breakfast
11:00am lunch
2:00pm snack
5:00pm dinner
8:00pm snack

Don't eat 3 hours before you sleep!

Broccoli, baby carrots, apple, protein shakes, cottage cheese, coffee with no sugar skim milk, cereal with skim, chicken breast, tuna, celery sticks, trail mix.
 
Work out when you first wake up, and your meals in the morning should be bigger than your dinner and 8pm snack because you have all day to burn off those calories
 
Dance in front of the mirror to your favourite songs in something sexy
 
DRINK LOTS OF WATER your pee should be clear that’s a good sign to know if you’re drinking enough water
 
Cut out Pop and Sodas COMPLETELY out of your life.  All they are is gassy drinks that make you feel bloated and gross! And don't give me the "Zero Calories/Diet Pop" sob story - you know they're horrible for you, don't be bad girls!!
 
Stay on the outside of the grocery stores, once your inside the isles your in no-no-zone! Think about it- On the outskirts you have veggies, fruit, bread, meats, dairy.....interesting....! (doesnt mean evverrything thing on the outsides are good...but ok with moderation- like cupcakes! bad girl!)

Small portion control, use small plates so you don’t take too much
 
Stop eating as soon as you feel slightly full. It is sad to waste food but sooner or later you will learn how much you should eat

Confuse your muscles with working out different machines and exercises - muscle confusion gets you better and fast results!
 
Count calories but don't become a crazy freak about it. Some of my days I'll only consume 1,200 and somedays it will be around 2,000.  It's not that great to do that but you're only human! Aim for your target calorie intake and make smart and yummy decisions.
 
For max. toning - have workout days directed at a certain body part.  For example my days are:
Day 1: Arms, Chest, Back
Day 2: Legs, Butt, Hips
Day 3: Rest (maybe a yoga dvd before bed)
Day 4: Abs, Cardio
Day 5: Rest (maybe a yoga dvd before bed)
Day 6: Cardio
 
The third week switch up your reps and sets and switch up the days making sure you have a rest day after hard work outs (like legs!! those squats are killers)
 
Dance as much as you can!
 
Put on your favorite music and dance in the mirror for an hour- that's an order!

Hula hoop or skip! It's fun and you will lose weight

If your starving in between meals (the 5 meals a day spaced 3 hours apart) see if you can ignore it, but if your reeally hungry have a small snack like a granola bar, banana, small handful of nuts, veggies or a bite of left overs.  Hold off until your next meal and your body will get used to it

Take a before photo of you flexing arms, legs, butt, etc.  Check back after a few weeks of hard work and see some results

Buy the easytone Reebok's!  Tones while you walk- you might as well!
 
Remember- When weighing yourself muscle weighs more then fat so if you gain or stay the same but you`ve been eating great and working out don`t get frusterated- the fat will fall off if you keep it up!
 
Only work out for tops an hour and half - anymore time and it`s a waste because your muscles get tired and give up.
 
Just because it looks healthy doesn`t mean it is. Some premade sandwiches can be up to 1,000 calories! That`s half of what your calorie intake would be! You could have 2 premade sandwiches or you could have 5 full healthy meals.... I`d go with the second option.
 
Some other crazy finds are some `Healthy Vegetable Crackers` are 100 calories per 4! That doesn`t sound too healthy.... or sushi - high in calories which a lot of people assume they aren`t BUT they have a great amount of protein in them which your body needs- and usually 8 peices fills you up!
 
More tips laterrrrr - xx

WELCOME!

There are way too many girls going with pro-ana or mia (cute way of saying anorexia and bulimia) I used to be obsessed with checking out new thinspo tips and tricks but I had enough knowledge to know that some of the stuff was just ridiculous...

Here’s my take:
Rather than Thinspo tips/tricks, these are some HEALTHY tips/tricks for those who want to lose weight, tone and be sexier.

Going the unhealthy way, you lose friends, always tired, constantly stressed and thinking about food because your forcing yourself not to eat, lose hair, teeth and nails go yellow because your body doesn't get the nutrients you need. One apple a day - literally...is a good way to die. So instead, eat 5-6 small portions a day, work out and FEEL GOOD!
 
Lose weight and tone in a healthy way and guaranteed you’ll feel great about yourself and get the feedback you desire.

I will be adding a calorie counter page for some of the foods I eat, some amazing exercises, BMI calculator, recipes, nutrition, supplements and vitamins, and Lots of Tips & Tricks - so check often and I guarantee this site will help you way more than those thinspo pages that push you to near fatal conditions!

Peace out hotties! xx