News & Updates

Motivation Monday

Motivation Monday

Be a standout Follow your dreams and pursue your passion. And always... be kind. Don't forget to kill it this Monday!

Daily Routines

Daily Routines

 

Finding balance in the daily grind by prioritizing consistent routines among the craziness. 

A lot of people have daily or morning routines that never deviates, or routines that keep them motivated to stay on track with their goals. I wish I could say that my days are the same and I have a “set in stone” ritual, but literally every day is different. Our schedule is very crazy. One month we can be traveling the entire month, and one month can be traveling every weekend. Some days are early training to meet business deadlines by end of day, and some days are early meetings with later training, so it’s literally a mindset of taking one day at a time. I actually like that. I love change and think it’s exciting rather than fearful. I haven’t always been like that, though. I always wanted an exact plan, and I’ve had to learn to be flexible and just go with the flow.


That being said, I love my morning coffee  where I get up and say scriptures and make positive confessions. I talk To God all day long because I always need His help, and I make a to-do list the night before of everything that needs to be done the next day. Then I put those things in order by number of their priority. I think being prepared as much as possible helps. I think not procrastinating helps a lot as well. If you have to do something, just do it. Putting it off will only make it worse. I’ve also learned to not spread myself too thin. I use to be afraid of turning anything down, and would say yes to every job or opportunity. I would then get overwhelmed, until I realized that I make my own schedule. I’ve had to streamline and focus on things that are top priority. I love goal setting and I write everything down. So many times you can have a great idea, then get so busy you just forget it.

So plan, organize, take notes and prepare. Always learn. Never become complacent. Remain constantly humble, hard working and grateful. Treat people with kindness and never be above anything or anyone.

Queen of Green Shake

Queen of Green Shake

Today I have a great way to get your greens AND some protein! 

Queen of Green Shake

10 oz unsweetened cashew or almond milk

1 scoop Vanilla Isoflex Protein by Allmax Nutrition

1 TB Hemp seeds

½ avocado

1 cup spinach

½ banana

stevia to taste

Ice

Blend & Enjoy!

Diet Philosophy

Diet Philosophy

Today I thought I’d share my “diet philosophy” with you.

   People ask me all the time what my diet consists of, or what meal plan I use when
I’m training (or when I’m not). Today I thought I’d share my “diet philosophy” with you.
My basic diet philosophy is this:


  • Eat whole, unprocessed foods as much as possible (basically eat what God put on the earth). Your diet should consist of foods with as few ingredients in them as possible. Ideally, you eat foods that have one-word ingredients (such as chicken, eggs, spinach, almonds etc.).
  • When you go grocery shopping, shop the perimeter of the grocery store (where the produce and meat are). Stay out of the isles because that’s usually where the processed foods are kept.
  • I eat a very high protein diet, and I’m more of a protein /fat girl as opposed to a protein/carb girl. My diet is mainly protein (such as chicken, lean turkey, lean whitefish, salmon, protein powders, egg whites and whole omega eggs). I’ve recently cut out red meat - I personally like the way I feel better.
  • I eat a ton of vegetables. I try to have vegetables at every meal as well as a large salad each day. I also eat a lot of healthy fats.

Some examples of healthy fats include:
  • avocado
  • almonds
  • coconut oil
  • macadamia nut oil
  • almond oil
  • olive oil
  • seeds (chia seeds, flax seeds, hemp seeds, pumpkin seeds, sunflower seeds)
  • all natural nut butters

   

   When I do have carb meals they’re based around my workouts (and are slow
digesting 
carbs such as oatmeal and sprouted grain products). I also adjust my food
and carb intake depending on my training and energy output that day. Heavier
training on a leg day means more carbs 
and more food, whereas a travel day or
rest day will be less carbs and 
less food.
This keeps me from counting calories. My
main key is to really avoid sugar, and keeping blood sugar from spiking because insulin
spikes can lead to weight gain. Every body is different. This is what works for me. I try
to really just eat nutrient dense foods. I focus on eating the best, healthiest foods for
me, not foods that are going to make me lose weight or be skinny. Health is always my
goal and always what I am passionate knowing/sharing more about.