Want to Look Like a Super Model....

Hey guys,

I hope everyone is enjoying the holiday season. With New Years coming up and all the weight loss resolutions. I thought I would share my story with you of what it entails to look like this. (below, that's me on the right).

This is me now.... 

I'm I still fit and in shape, you bet I am. I go to the gym between 3-5 times a week for about an 1:30. I love working out, it makes me feel strong and empowered. I love eating right, it makes my body feel good, my skin clearer, and my hair and nails healthier. Overall it just makes me better. 

Let me tell you about the long journey it has taken me to get to were I am today, and that is HAPPY WITH MY BODY who I am. Since my competition it has taken me about a year and half to get to that point. 

The second picture was taken on my most recent vacation, which reset me and made me think clear again. It brought me back to who I was before my competition, happy and content with who I  am with confidence galore! I love myself and I am a very positive person. However, being as fit as I once was, did some serious damage. 

While in training I had to take pictures and send them to my coach of my front, side, and back to track my progress. Well after it was all over I continued to do this, I was able to see my rapid weight gain from eating like a normal person and not working out like a wilder beast. Here is what I was doing...

Getting to look like a fitness model was exhausting and hard work. No joke I spent 4 hours, 6 days a week, in the gym to get in that shape for 4 months, previous to that it was 2 hours 5-6 days a week for 4 months. In total that is an 8 month process, it doesn't happen over night. Also, mind you some girls did do it in 4 months with a stricter diet then I had. (thank god for head starts, cause my diet wasn't anything fabulous either.)Here is what I did when I was at the gym. 

Speed School Bootcamp: 1 hour 

Snack and talk time with my coach: 2 TBSP of peanut butter, 5 Strawberries, and a protein shake

Weights: 1 hour

Abdominals: 30 minutes 

Stairmaster: 1 hour 

Here is a sample of what my eating looked like EVERYDAY OF THE WEEK, for 8 months. Also, keep in mind my sauces, rubs, dressing, everything was low sodium, non-fat, no sugar, everything was monitored, weighed out, and portioned controlled. 

Breakfast: Protein, veggies, good carb

Snack: Protein, fruit, good fat 

Lunch: Protein, veggies, good carb 

Snack Protein, veggie, good fat 

Snack 2: Protein, veggie

Dinner Protein, veggie

If hungry before bed: almonds 

Trust me I felt great, my confidence was through the roof. The diet was hard I had to pack my dinners when I would want to go out with friends, or eat before. The temptation was intense, also NO DRINKING not even a sip or an occasional glass of wine. This was easy though I was the designated driver for my friends which kept me from the temptation when I was out. 

After my competition was over, where I did place 4th out of 40 in model and 2nd in my division in Bikini. I thought I would stay that way forever. Until the lights went off and I was able to eat like a normal human being again. I blew up like a balloon gaining 30 pounds. This deflated that confidence I had worked so hard to get. I thought for sure I would either stay that way forever or that it would be super easy to get it back..... boy was I wrong. 

Ever since I lost that amazing body I have been striving to get it back, working so hard for that 6-pack, but in a real world situation. The truth is I don't have 4 hours everyday to workout, and for females to have a 6-pack you have to be 8-12%, normal is 16-20%. It's not easy we are made to hold onto fat! Also there are other factors going out with friends, socially drinking, not getting enough sleep. 

The truth is, with those factors I can't get that body back, and to be honest, when I think about giving those things up I don't want to. I love being able to eat things when I want to, I LOVE PIZZA, there I've said it. Life is to short, to not eat the things you want the most. However, you can do it moderately, you can find a healthy balance. 

That is what I have done. Eat when I'm hungry and eat healthy, organic choices, and workout whenever I have time. Take the stairs instead of the elevator, doing squats in the kitchen while I wait for dinner to cook. Whenever I have that extra time and I'm standing around I try to be active. Now most importantly what do I mean by healthy foods. 

I stay away as much as I can from processed foods. I shop the boarders at the grocery store for the most part. If you can find it in nature I'll eat it. Some other tips I use, when we go out to eat I ask for a togo box right away and but half of it in the box, other wise I'm tempted to keep eating while I wait for the box to come at the end. I don't eat to the point that i'm full, I eat to where I'm content. When I'm hungry I drink a glass of water first and then try some protein (when you are hungry those are the usual suspects). 

I try to live my like healthy and happy. I believe that I am beautiful inside and out. I have so much to offer this world, and life will pass me by to fast and I will have too many miserable/ sad sulking moments if I focus on what I think is wrong with my body. If I get jealous of someone who is skinner then me, who I think I looks better then me. The truth is there will always be a person like that out there, but there is only on ME and I can be the best me possible and so can you. 

This New Year focus on making healthy choices, not trying to look like Victoria Beckham or who ever it is you want to look like. The truth is you will never look exactly like them, and why would you. You are an original, you don't want to die a COPY!!! Embrace your beauty, be kind to yourself. Look at yourself in the mirror everyday and tell yourself something nice! 

I know I had a lot to say, but I hope it helped, I hope you read it all!!! I believe in you, and anything is possible if you want it bad enough!!! Dream big, and take one small step at a time! Happy Holidays everyone and have a Happy New Year! May you be surrounded by those you love and care for most! Much love xo

Pistols...Out! 

Blast Those Holiday Calories

Hey all,

Hope you are doing well and staying on track with those goals, even with all the yummy holiday food around. I know it can be difficult, but remember you are not alone, we are all right there with you! Keep it up and stay strong. In honor of this wonderful holiday season, here is a workout you can do anywhere all you need is a resistance band! I also want to mention that whenever you are exercising you want to make sure you properly warm up to prevent injury. A Dynamic warm up is best.

Equipment:
Resistance band
Matt (if you would like)
Bench, Chair, or Steady Surface

The Workout: 

25 on each arm Tri-pod pop outs

• You will begin in a Single arm plank
• Next, either walk both feet forward or hop into a squat (your anchor arm will stay connected with the ground) 
• Then you will either walk both your feet out to the starting position or hop out 
• REMINDER: if you are feeling pain in your low back, you can either 1. start by walking out 2. hold your breath as you jump back into a plank position 

30 Leg lifts

• It is important that if you feel any pressure in your low back that you either bend your knees or not allow your legs to travel as close to the ground
• IMPORTANT: you want to focus on keeping the middle of your back on the ground at all times, once you feel your back traveling away from the ground you have gone to far. 

30 Split jumps 

30 Squat to press with resistance band 

20 push-ups

• Try to do as many regular push-ups as you can and then when needed drop to your knees (even if it's just one, it still counts!)
• If you want to make it difficult you can put your feet up on a sturdy surface, just make sure from your head to your tail bone stays in one straight line. 
• REMINDER: you shouldn't feel any pressure or pain in your low back 

20 Tricep dips

• IMPORTANT: on your way down make sure that your hips are directly under you head

25 Plié Squats

• Yes, guys you can do this move too! I have had many of my boot campers do it! Don't be scared! 
• IMPORTANT: Make sure you stay on your toes the whole time, don't let your heels drop (or do your best) 

30 Chest press w/ resistance band 

• IMPORTANT: Stand tall, make sure you abs are engaged, you can switch feet halfway through too 

15 on each arm Kick backs with resistance band 

• IMPORTANT: make sure that your back stays flat, there should be no curve. It is better to use a mirror to prevent bad form 

10 on each side plank walk ups 

Squat and tap 1:00 min 

Squat Jumps 45 sec

Jumping Jacks 1:00 min

REST 1:30 ( or as long as you need to, until you have caught your breath) 

REPEAT 2-3x

I hope that you guys enjoy and it helps you blast some of those holiday calories! Keep it up! You are strong, powerful, and can do anything you but your mind too. I believe in you, you have to believe in your self! 

Until next time, Much love! 

Pistols... Out xo