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Wednesday, December 31, 2014
Tuesday, December 30, 2014
Do not let all your hard work go down the drain! I know that it can be difficult around this time of the year to be occupied with holiday festivities and parties. Keep in mind your goals, moderation and exercise. Anyway which way you can get it if not at the gym, workout studio, chasing your dog after he stole a huge piece of dessert off the table! You have one more day after today left of 2014.....be sure to finish strong! #strongsexysisters #workoutfilthy #eatclean
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Sunday, December 21, 2014
Be Gentle with yourself. Be Kind. Be a Good friend. #motivational #lml #lifeisgood
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Saturday, December 20, 2014
Saturday morning Strength! So I can enjoy the rest of the weekend. #StrongSexySisters #fitness #EatCleanWorkoutFilthy
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Friday, December 19, 2014
Tuesday, December 16, 2014
Transformation Tuesday - What a Difference a Year Makes
It was in the late fall of 2013 when I was in the worst physical shape I had ever been. Yes I had my reasons - the worst tragic event in my life occurred on April 2, 2013 which sent me into clinical depression. I turned to food not for nourishment but for comfort. However, it never satisfied that need and actually made it worse - because now I was not happy with how I looked, or felt. I gained over 30 lbs in less than a few months, and was now 50 lbs from my ideal goal. I had gone backwards during those months, and I was not happy.
I thought about doing what I have always done, another fad diet, or starve myself (HCG, Atkins, Jenny Craig, Cayenne Diet, Rice cake Diet, Pop corn diet, don't eat one day, eat another day diet) you name it, I have done it! However, my sister Lisa asked me to join her for a session of 'bootcamp' around November 2013, insisting that I really needed physical activity to make a change in my body.
I was scared - I hated working out, I hated running, and I actually thought it wouldn't work for me. But I said yes even though I was scared and hated the thought of what I would have to do at 'bootcamp'.
And yes I did hate it. Oh how I dreaded the running, my chest hurt, my legs hurt, I could barely breath. I may have cried, or was that just sweat in my eyes? I couldn't do one push up, I couldn't even do a burpee. Ok I admit it, I didn't even know what a burpee was (for those who don't - you jump up, then you put your hands down in front of you as you kick both your feet back out behind you to get into a push up position. From there you do a push up, then jump your feet back up to your hands and jump back up again). My burpees meant I stepped my feet back, one at a time, and my push up was barely a one - off my knees. And I could only do 1 or 2 - at most.
Yes I was sore after, sore everywhere, and sore in places I didn't know I could be sore. But my friends and my sister kept pushing me to go. When I didn't want to go, they called and encouraged me - usually kindly and sometimes harshly - I needed both. My first goal was just to show up. Once I got that done, it was to get through the whole class. When I achieved that, it was to go twice a week, then three times a week, then five times a week. When I started doing that, I began to feel a difference. I didn't see any weight loss yet but I hadn't really changed my diet. However, I was feeling better. I was stronger, and tighter - my clothes were feeling a little more loose - so that was nice.
Then I started using MyFitnessPal on my iPhone to track my food and I realized how much that peanut butter jelly sandwich really was affecting me. As I tracked my food for a month, I began making better food choices. So now going 5x a week and making better food choices, I lost 6 lbs, but I was also stronger, and smaller, my clothes really started feeling loose! That was in May 2014.
I finally saw progress, and began to feel in control. I REALLY could do something to reach my goal of getting into the best shape of my life and looking the best I have ever looked, and to improve my health. Now I was determined and nothing was going to stop me!
Since May 2014, I have consistently attended bootcamp at least 5x a week and continued to make better food choices. And the weight and the inches just started to come off. By September 2014 I was down 25 lbs and 2 dresses sizes! My sleep had improved, my overall health improved, even my asthma improved! I was on my way to reaching my goals.
So here I am a year later and 35 lbs lighter. But its not about the weight anymore because I have weighed less but wore bigger sized clothing than I do now. Because I am stronger, I have more muscle tone, and I am leaner than I have ever been, I don't fret over weight as much. Its about how I look and feel.
My goal for May 2015 is to drop those last 15 lbs and really tone up. I am in better health and shape now at almost 40 than I ever was in my 20s! I am looking forward to reaching my fitness and health goals and I hope you will join me along my journey.
The photo is of me in late 2013(Before) and in the Fall of 2014(After). I am excited about what my 2015 photo will look like. I do have an image of it in my mind and it is that image that pushes me through every single work out, every single day.
I thought about doing what I have always done, another fad diet, or starve myself (HCG, Atkins, Jenny Craig, Cayenne Diet, Rice cake Diet, Pop corn diet, don't eat one day, eat another day diet) you name it, I have done it! However, my sister Lisa asked me to join her for a session of 'bootcamp' around November 2013, insisting that I really needed physical activity to make a change in my body.
I was scared - I hated working out, I hated running, and I actually thought it wouldn't work for me. But I said yes even though I was scared and hated the thought of what I would have to do at 'bootcamp'.
And yes I did hate it. Oh how I dreaded the running, my chest hurt, my legs hurt, I could barely breath. I may have cried, or was that just sweat in my eyes? I couldn't do one push up, I couldn't even do a burpee. Ok I admit it, I didn't even know what a burpee was (for those who don't - you jump up, then you put your hands down in front of you as you kick both your feet back out behind you to get into a push up position. From there you do a push up, then jump your feet back up to your hands and jump back up again). My burpees meant I stepped my feet back, one at a time, and my push up was barely a one - off my knees. And I could only do 1 or 2 - at most.
Yes I was sore after, sore everywhere, and sore in places I didn't know I could be sore. But my friends and my sister kept pushing me to go. When I didn't want to go, they called and encouraged me - usually kindly and sometimes harshly - I needed both. My first goal was just to show up. Once I got that done, it was to get through the whole class. When I achieved that, it was to go twice a week, then three times a week, then five times a week. When I started doing that, I began to feel a difference. I didn't see any weight loss yet but I hadn't really changed my diet. However, I was feeling better. I was stronger, and tighter - my clothes were feeling a little more loose - so that was nice.
Then I started using MyFitnessPal on my iPhone to track my food and I realized how much that peanut butter jelly sandwich really was affecting me. As I tracked my food for a month, I began making better food choices. So now going 5x a week and making better food choices, I lost 6 lbs, but I was also stronger, and smaller, my clothes really started feeling loose! That was in May 2014.
I finally saw progress, and began to feel in control. I REALLY could do something to reach my goal of getting into the best shape of my life and looking the best I have ever looked, and to improve my health. Now I was determined and nothing was going to stop me!
Since May 2014, I have consistently attended bootcamp at least 5x a week and continued to make better food choices. And the weight and the inches just started to come off. By September 2014 I was down 25 lbs and 2 dresses sizes! My sleep had improved, my overall health improved, even my asthma improved! I was on my way to reaching my goals.
So here I am a year later and 35 lbs lighter. But its not about the weight anymore because I have weighed less but wore bigger sized clothing than I do now. Because I am stronger, I have more muscle tone, and I am leaner than I have ever been, I don't fret over weight as much. Its about how I look and feel.
My goal for May 2015 is to drop those last 15 lbs and really tone up. I am in better health and shape now at almost 40 than I ever was in my 20s! I am looking forward to reaching my fitness and health goals and I hope you will join me along my journey.
The photo is of me in late 2013(Before) and in the Fall of 2014(After). I am excited about what my 2015 photo will look like. I do have an image of it in my mind and it is that image that pushes me through every single work out, every single day.
Go big or go home!
Ladies please don't let the size of the weights intimidate you.
When working out I noticed that we often go to what we are familiar with or where we would feel safe. (Free from judgement, failure, ego....etc.)
In order for you to grow, achieve the optimal results and make the best use of your time while working out - go heavier.
I have heard it countless times from women "I do not want to bulk up" and believe me you have to do more than lift heavier weights to achieve those results.
You are a lot stronger than you think you are and next time you are working out, challenge yourself. I guarantee you the results will be worth the effort.
Fight for your reps!
Strength Testing? I definitely passed. My glutes and lats can attest to that! #StrongSexySisters #fitness #EatCleanWorkoutFilthy
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Monday, December 15, 2014
The lower you can get into a squat, the better!! And whatever motivates or helps you get there do it. Proper form is key, knees behind your toes, chest up and be sure to have your knees out - out is strong/in is weak. A few things keep in mind and probably one of the best workouts you can do anywhere. #youcansquatwithus #strongsexysisters #workout #eatclean #workoutfilthy #motivated
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METCON Monday! Great workout. Must push harder to get stronger #StrongSexySisters #fitness #EatCleanWorkoutFilthy
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Saturday, December 13, 2014
Don't post Online after Nine Or Two Glasses of Wine #Repost from @debra11
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Friday, December 12, 2014
Thursday, December 11, 2014
Gut Check! Those aren't tears. That's sweat in my eyes. #StrongSexySisters #fitness #health
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Wednesday, December 10, 2014
TABATA. Burpees galore. And the bird dogs hurt the most? #StrongSexySisters #fitness
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Tuesday, December 9, 2014
Transformation Tuesday
Since I can remember I have struggled with weight loss. I sat front row on the roller coaster of weight loss and weight gain - taking multiple spins round and round. I HAD tried every fad diet under the sun. The weight would come off quickly, but in most cases I would gain it back just as quickly, and then some! My weight would come back on just as fast as it left - leaving me disappointed and unmotivated to restart again.
Earlier last year, my family suffered a tremendous loss. With my grief my weight sky rocketed. I was at my heaviest weight, unhappy, no energy and fighting depression.
I had a friend suggest I go to boot camp and I told her that it was not for me. The very name or thought of what a boot camp could be terrified me. After seeing her results and involvement over time with where she went I begin to look for a boot camp close to where I live. I came across FBBC and decided to give it a try. They had a one month special and figured that it wouldn’t hurt me to see what it’s about. Before I arrived at boot camp I was nervous, unsure of my surroundings or what to expect.
From the moment I walked into the door I was greeted with open arms. I have become hooked on FBBC and I can honestly say I am at my healthiest in 20 years. I was able to come off of my depression medication, have tons of energy and overall feel amazing. It is more than just a boot camp for me; it has become a part of my life.
I have been coming for over a year and have met so many amazing people, all that I consider part of my fitness family. Regardless of your age or health level everyone walks through that door with the same desire to improve one’s self. My life has forever changed and I am so grateful for the day I stepped into the doors of FBBC.
Monday, December 8, 2014
Saturday, December 6, 2014
Popeye in my protein shake??
As I started tracking and logging my food intake, I noticed that I was not eating enough sometimes. I was actually coming up short on necessary daily calories and nutrients.
Now I am off to check out what else I can blend up!
It took me awhile to understand this daily issue, and at times I find it harder to increase my calorie consumption. Sure, I could just order a pizza or have some ice cream and call it a day...but what I really need is good, clean food.
I overheard some chatter at the gym about people putting various foods in their protein shakes. Everything from peanut butter to oatmeal, fresh and frozen fruits, such as apples, strawberries, blueberries, mangos, and bananas....you get my point.
I had never tried adding vegetables to my protein shakes. Honestly, the idea of mixing vegetables into my protein shake seemed cringeworthy! But I figured I would at least try since so many people around me were doing it.
I decided to throw some spinach into my protein shake, blended it up, and was impressed with the taste. The spinach provided a thicker consistency which I prefer anyways. The thicker consistency reminds me of having a milk shake (or you can always add more liquid if you have a different preference).
Next I am going to try adding avocado! As I continue to increase my daily caloric intake, I'm also looking at possibly adding a spoonful of coconut oil to my protein shakes. Coconut oil alongside avocado is a combination of food fats that have health benefits when consumed in moderation. Avocados provide nearly 20 essential nutrients such as fiber, vitamin e and b, as well as folic acid. For more information check out this article that has great info on coconut oil
A few other things I've tried and love blended in my shakes are:
Silvered raw almonds (roasted not salted)
Oatmeal (instant flavored are my favorite but be careful with portion control because the tend to have a lot of sugar)
Rolled oats
Peanut or almond butter (they give the shake a sweeter taste too)
Almond milk
Water
Frozen fruit (My favorites are strawberries and mangos)
Apple slices
Here are some photos of what my shake looks like pre-blended:
Check out how my #gff and I making sure we have our backside in check! #strongsexysisters #eatclean #workoutfilthy #nonolululemonmishaps #Repost from @esther_m_trevino with @repostapp --- 👯 this is how me and @l___is___a check to make sure our #GymPants aren't see through lol #GFF #CeliacSister #SoCalFitBodyBootCamp #NoHoesUpInHere #TeamNike #SanDiego #FridayFun #FBBC #WeekdayWorkouts #WeMakeWorkingoutLookGood
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CARDS! And not the ones you like. #fitness #fitfam #iworkout #strongHer #StrongSexySisters
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Friday, December 5, 2014
Flash back Friday with my strong sexy sisters in 2012 attending the first night of EDC in Las Vegas. I remember before going to this event I was crash dieting and (basically hardly eating) doing tons of cardio. Though the number on the scale was less then, I am actually smaller now. Because the weight I lost was mainly muscle mass when I introduced more calories I instantly gained all the weight I lost. I used to be laser focused on the number on the scale and would be discouraged if it did not move down and even more so if it went up! Now that I am tracking in varies ways it allows me different opportunities to see my improvement. I've been told over and over again that muscle weighs more than fat. It was hard for that to resonate until now. Currently I follow my progress with measurements, photos as well as tracking my strength level by continuing to increase the amount of weight I can bench, squat, lift...etc. I am a lot more toned, stronger and excited to see where my body will be in the upcoming months. #fbf #strongsexysisters #edc @sandiegorealestatelady @l___is___a #eatclean #workoutfilthy
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This is my story, this is me #StrongSexySisters
Less than 365 days ago I started my journey to wanting to improve my overall health. Ask yourself what is it you wish you could be or do and than look to see what is stopping you? Whatever it is that is stopping you are minor speed bumps to your path of success. If I can do it...anyone can!
I could recall when in the exercise classes; everyone was doing push-ups, pull ups and burpees. I dreaded at the thought of how I would look because I lacked the strength to do so.
I could recall when in the exercise classes; everyone was doing push-ups, pull ups and burpees. I dreaded at the thought of how I would look because I lacked the strength to do so.
If you are not familiar with what a burpee is a full body exercise movement performed in 4 steps that basically work your entire body from a squat, jump down to a push up and back up. With anything you are new to or haven’t done in a while it can be intimidating to get into without realizing your shortcomings.
However, just as with learning or experiencing anything new most of us are timid, shy, scared, excited, intimated – probably a combination of all of the above. I definitely felt all of those, but my desire to put my health first and my feelings second helped me persevere. Knowing that everyone had a starting point and if I continued that I would also be there one day is what allowed for me to push forward. I was on a mission to not only prove everyone who doubted me but to also prove myself wrong. I would shy away from things or find an excuse to not do it and I no longer wanted to be that person. I wanted to be the strong, sexy woman I have dreamt I was & could be.
However, just as with learning or experiencing anything new most of us are timid, shy, scared, excited, intimated – probably a combination of all of the above. I definitely felt all of those, but my desire to put my health first and my feelings second helped me persevere. Knowing that everyone had a starting point and if I continued that I would also be there one day is what allowed for me to push forward. I was on a mission to not only prove everyone who doubted me but to also prove myself wrong. I would shy away from things or find an excuse to not do it and I no longer wanted to be that person. I wanted to be the strong, sexy woman I have dreamt I was & could be.
I started out by doing a modified burpee (one leg back at a time), push ups from my knees as well as pull ups with the TRX ropes. All are great workouts and what essentially got me to where I am at now. The very thought of having to do a burpee made me cringe!! I always told myself there is no way I could ever do push ups off my knees or even dream of attempting to pull myself up! Now I truly enjoy doing burpees, I only do push ups off my knees and opt for a challenge (putting my hands closer, twisting my hands in). I am using the bar now for pull ups and using a resistance band but as I continue to pull myself up I will eventually do this without the band...this is something I have been looking forward to.
By setting up these mini goals it's allowed me to work through and see that my strength was improving. I was becoming stronger as well as in the mean time losing weight, gaining energy and feeling great. It seemed as though everything was falling into place and continues to do so. I am starting this blog with my sister, Yalda, because we want to empower other women to also feel strong and sexy while reaching their fitness goals at the same time!
-Lisa
Thursday, December 4, 2014
A good life is when you assume nothing, do more, need less, smile often, dream big, laugh a lot, and realize how blessed you are. I am very grateful for my blessings. Today I am grateful for the generous big hearted caring friends and family I have the good fortune of having in my life. #lml #grateful #motivational #lifeisgood
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Wednesday, December 3, 2014
If only my protein bottles came this way!! Jk Would definitely have to moderate my consumption of this but would treat myself to a small slice. What are your guilty pleasures or snacks you reward yourself with? Photo credit: @9gag #eatclean #workoutfilthy #strongsexysisters #fitnessunicorn #champagneprincess #motivated @sandiegorealestatelady @l___is___a
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Tabata! My favorite workout style at the moment. What's yours? @l___is___a @sandiegorealestatelady #health #fitness #fit #appbreeze #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean #exercise
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It's Wednesday and it's Tabata time. It's not about having time, it's about making time. And I make sure I make time for a strong healthy body because in my age its all downhill - if you don't do anything about it. #StrongSexySisters #strongHer #lml #grateful #fitness #fitfam @l___is___a @strongsexysisters
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Tuesday, December 2, 2014
You owe yourself the love you freely give others. #lml #grateful #StrongSexySisters
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San Diego is so cool it even has cool streetlamps. Did you see the twisty ones downtown? #sandiego #sdre #lml
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