We all go through difficult times.
Financially , relationship wise, stressful situations at work, and emotional…
It causes anxiety !
First step to feel better is to slow down your breathing!
Take your thoughts to a happy place….
Think about anything that makes you happy 🙂
A vacation….the beach….a person….
Next realize that tough situations enter our life all the time 😉
You know it always works out in the end…and if it doesn’t it was not meant to be!!!
One important thing for me is to trust in God!
It doesn’t matter your religion, or what you call him!
Believe in the Lord!
Trust that he has your back!!!
Always 🙂
Just knowing that you have this support on your side is one of the most important things about this life!
Tell yourself ” I trust in God”!
It relaxes me whether I am on a bumpy airplane ride, or a difficult situation !
I know in the end it all works out 🙂
Trust and you will change your fear or your anxiety or your stress level !

Why would I blog about this you might ask….?
Well there are several reason for it 🙂
1. I will stick to this date and there will be no turning back!
2. I will be 100% on track faster than my usual 6-7 weeks out!
3. Summer is around the corner and I WANT TO LOOK GOOD ;-/
4. It will show you that I am just human like all of you 🙁
5. It will help you understand how much tougher I have to be to achieve your results, and maybe it will help you appreciate your personal journey better 🙂
So this is it!!!!
My last few days before the REAL diet starts!
This Saturday I will be 12 weeks out!
I have been taking it easy on my workout for this week, hoping my body to go into shock when punishment starts (LOL)!!!!!!!!!!!!
This week I am concentrating in upping my water intake to 1-1 1/2 gallons per day!
First step next week will be :
1. increasing intensity of my workouts 🙂
2. weighing and calculating exact calories of my food!!! …lazy must go….
3. keeping my carbohydrate intake higher on weight days for now…hard for me!
4. no excuses anymore about time verses workouts!
5.I will be leaving town from May 3rd until May 6th!
It will be a challenge, but I am married to a man that keeps me on track 🙁
LOL!
I love doing this!
Not only to see the changes my body is going through, but also because I love being so focused!!!
I will nothing come into my way ( period)!
It is a real challenge of willpower, determination, and focus!
But as you already know 😉
Focus and Determination will lead to Success :)))

Weightloss is pretty simple!
It is always about calories….
1. write down all the food you’re  eating,  including amounts.
2. calculate your daily caloric intake.
3. start cutting down by 200 calories per day and by increasing activity.
4. once your weight loss slows down, you have arrived at your new maintnance caloric intake….. start cutting again!
Remember clean natural foods are lower in calories and fill you up!
There are no magic potions or pills or regements that will take it of faster!
Consider calories in food: protein and carbohydrates = 4 calories per gram
Fat = 9 calories per gram
Alcohol = 7 calories per gram
Alcohol most likely turns into fat and slows down your  metabolic rate.
Alcohol also lowers testosterone production and therefore muscle developement ……

I am going out of town in a couple of weeks!
That doesn’t give me a license to splurge and think ” I am on vacation”!!!
A few things you can do 😉
1. prepare some of your snacks or meals ( I always make my oatmeal and egg white
pancakes, bring some diced chicken, raw veggies, fruit, boiled eggs, protein
shakes)
2. Pretty much every restaurant will offer egg whites, fat free cooking (pam), oats, dry
toast, steak without butter, steamed veggies instead of sauteed, salad with
dressing on the side…….
3. If you are having a drink make it your treat instead of a everytime event!
4. Enjoy your surroundings and your company not the pigging out…
5. Try to find a gym or simply go on hikes or long walks, plus you can always do your own workout in your hotel room!
A example could be:
1. 20 wide squats/ 20 close squats./ 20 jumping jacks
2. 20 front lunges/ 20 side lunges/ 20 jump squats
3. 20 push ups/ 20 sit ups/ 20 scaters
4. 20 side leg raises ( abductors or outher thigh)/ 20 adductor raises ( inner thigh)/ 50 crunches
5. run in place 2 min/ scissor jumps 1 min/ burpees 1 min
repeat 3 times will give you a great intervall, keep your heart rate up and burn some fat!!!
No excuses like we said!
Sticking with your program will make you not only feel accomplished and proud of yourself, but will keep you energetic for the rest of the day 😉

Ever gotten to that point where you can not see another chicken breast or egg white…or the same boring vegetable ?
I am opening my fridge and want to puke just looking at my boiled chicken and egg white pancakes 🙁
We have all been there ….
Just imagine I am eating this food for years!!!
So this is how I am dealing with this!
I can’t just eat unhealthy food!
I am a personal trainer and have to look it!
If I splurge out this body will go and so will my business!
I am preparing my egg white pancakes with a little more oatmeal, add some slivered almonds, and cocoa powder and flavors to make them taste better….
My snacks will be a mix of low sodium tuna, diced onion, cut cilantro, green and red peppers in a olive oil and apple cider vinegar dressing ( 1 tbsp olive oil and apple cider vinegar)
I am making my own stuffed clams for lunch ( very little breadcrumbs , spices and egg whites), with broiled mixed veggies ( brussel sprouts, mushrooms, peppers, onion, broccoli)….
Dinner I will have shrimp scewers served with a mixed salad…and breakfast I am having brown rice with vanilla protein powder!
In about a week or two I will try my boring chicken again 😉
Until then I will deal with high sodium levels, because sodium can be flushed out!
Don’t eat the same vegetables day by day, mix it up!
Mix up your proteins and carbohydrates…
Add some lean beef sometimes 🙂 or try a new recipe if you have the time!
It makes this clean eating thing so much easier!!!