Just Do It

Getting ready for fall running, rain and cloudy days...

The Best Meal of the day

As you may know if you have been keeping up with my habits, I stopped eating bread a while ago. I cut out break and dairy for about a month. Some things I learned I couldn't live without. Yogurt, being a tasteful, healthy snack was put back on the menu. I still only drink Almond Milk (not dairy) and it tastes great with everything! As far as the bread deal goes, I decided to find a healthy bread and incorporate it into my life by monitoring what times of day I eat it and how often.

I read that we should eat bread around dinner time because it allows our bodies to stay full for a longer period of time and we won't wake up hungry. Personally, I don't like to feel fat before I lay down so I eat my bread early in the day. I don't always have an ideal time for lunch so I like to eat a big breakfast just in case I can't have a real lunch due to my work schedule.

Ezekiel bread is sprouted grain bread that provide a complete source of protein. The way I see it, bread with a bible verse on it is heaven sent. :) This bread has all 18 of our amino acids, increased vitamins and minerals too!  What I love is that it doesn't have what I try to stay away from. Ezekiel bread doesn't contain anything artificial. No flour, no GMO's and no refined sugars. It also comes in different flavors! You can find this bread in the freezer in the organic section of your grocery store.

I drink water with a cap full or more of apple cider vinegar and a slice of lemon. Studies have shown that vinegar helps you feel full even longer than bread. I add lemon for flavor and it's a great way to detox your system as well.

Also, I have to have my berries! They also help you feel full because they are full of antioxidants and water! They help you to lose weight among many other things.

If you're paying attention, all food that help you lose weight are healthy and help you "feel full" which means you should probably invest in healthy foods that you can benefit from.

Stay encouraged!

Chicken Stuffed Peppers

Stuffed Peppers!

What you will need:

Desired meat (ground beef, chicken, turkey)
Brown Rice
Peppers
Onions
Tomato Sauce
Cheese (optional)
Desired herbs/seasoning

How to get this meal:

1. Cook meat w/onions/ herbs
2. Cook Rice
3. Cut stems off peppers, clean and boil in water (add seasoning to water if desired) 5 min.
4. Add rice and meat together, mix with half can of tomato sauce (cook together) 5 min.
5. Place peppers on baking sheet and fill with rice/meat mixture
6. Pour the rest of the tomato sauce over the top of the peppers and sprinkle with cheese (cheese is optional)
7. Bake in the oven on 350 degrees for 30-45 mins
8. Let sit after you take it out, it's hot!

Add a little lettuce and tomato if you want! 

So Good! Hope you enjoy it!

Remember you can be creative and add whatever vegetables you want to the peppers, it is completely up to you!

Day 15: Slacking

I have not been focused. While I have been working out and eating right, I haven't been giving my full dedication. It's not easy when you don't have a support team. Everybody has different schedules and doesn't agree on the same foods. I am a healthy person so its not hard to eat the right food but it is hard to turn down a bag of hot fries. I'm just being honest.

The truth is, I always start and finish my day with good food. What happens in the middle of the day is usually not what I would like the most because I'm at work, it's not bad but not what I would prefer. I have to get better at preparing my meals ahead of time. So that is a personal struggle I am currently working on.

The good news is, my running is improving because I've been running almost everyday. I bought a blender so I can start making my own shakes/smoothies. I haven't gained any weight, I think I'm losing more inches. My body always start with the inches off the waist, thighs and neck. I'm starting to think 140lbs is it for me. I guess I won't really know til I come back from Afghanistan. I'm sure wearing loads of gear in horrible heat for a year will shed some weight but we will see. I'm still trying on my own.

I hope you enjoy my posts as much as I enjoy doing them for you.

Day 4: Can't stop running!

I've been waking up every morning and making it my business to run! I love it! It's a total body workout and it just makes your whole day better. I wish I had time to go to the gym but the way my schedule is set up....

Real quick, remember to keep your abs tight! I usually wear a waist slimmer belt to keep my abs compressed but it gets so sweaty I haven't been using it lately. I've mastered the technique of keeping my abs tight during my run so I don't need it as much. It's still good to shed the excess water weight.

Don't forget to stretch! I did one day and I'm still feeling the pain days later. It's important to stretch before and after so you don't hurt your muscles.

Drinking water is also a part of the healing process!

I wanted to show you how my stomach looks on a "fat day" and I will keep you updated on the process of better slim days.

Have a great productive day!

Day 3! Hard Body

I have not been updating this as I should! Besides me moving and working, I have to get better. I haven't even told you how the 3-day cleanse went. Long story short, I hated it! I did 1.  5 days because I hate red meat and it was so boring.

I finally had time to go grocery shopping and spent $200 and didn't get everything! I will starting cooking and posting as soon as I'm done unpacking my house, right now I cook but it's really fast and last minute.

I was doing Jillian Michaels "Hard Body" DVD in my living room in this post. Just to show you don't need to go anywhere to get a workout in. It was fun and tiring. I did level 2 but level 1 is just as hard.

I hope you all are getting your workouts in and eating clean to the best of your abilities.

Get fit!

Day 1: 3-Day Cleanse

My groceries for today and the next two days! Yes, this my cleanse. It's not the best or the most accurate but I've seen it work. I did it a few years back with my very good friend who was experimenting with the Medical Weight-Loss Program. I don't eat red meat but I will during this cleanse. Honestly, there isn't all that much I need to cleanse ( my healthy eating is a lifestyle). While I'm away training though, I can't control what the Army decides to feed me and I usually have to eat a lot of what I don't eat if I want to maintain. I would pass out if I didn't eat the food they give me.

So after my training, I didn't want to go grocery shopping because I'm going to be moving in a day or so. So I was basically eating fast-food, snacks or not eating at all these last few days. I pizza, cookies, candy...everything I don't eat. So as a punishment to myself for not keeping my discipline in check, I am going to do this very depressing 3-day cleanse.

It consists of water, eggs and half of an orange ( I use grapefruit too) for breakfast. Lunch is water, green vegetables, the other half of your fruit and red meat. Eat as much as you want until you are full. Dinner is the same as lunch, minus the fruit. <------The most depressing 3 days ever!

Basically, drink water, eat green vegetables and red meat until you dispose of all the unhealthy foods you decided to stuff yourself with lately. I bet you I won't eat any pizza/cookies again. That is unless I end up losing 20lbs that I don't want to lose.

I will also start my consistent workout schedule today. I did my workout this morning and will do another if I have time after work. Two workouts a day are not required, I just have to feel any down time I have and prefer to feel it getting in better shape.

Good luck with your experiments or new lifestyles!

p.s Keep a smile on!

NEW GYM CLOTHES!

Ahh, we meet again. I do apologize for my long disappearances. Between work and the military, my camera barely has time to come out the bag. I have been wanting to simply write to you. I think I might make an inspiration/motivation blog for those interested. It will be long, detailed posts about certain life situations that we all go through and how I think we handle them versus how we should handle them. I don't want to take away from my book series but I want so badly to share with you the many thoughts I have.

I promised to show you my latest workout/relax gear. So here it is, minus some. I am in the process of moving so a lot of things are packed, including some of my new workout clothes. I got the little booty shorts! Yes! I will explain why it's important that we own a few of those and get ourselves comfortable to run/walk in public. While I love my legs/butt and have a fairly toned stomach (most days), I am not comfortable wearing just a sports bra but that is my goal.

I haven't been working out as much because I'm planning a 34-days of fitness plan. The fun starts Saturday! Don't be alarmed, rest is important. I will be working out everyday but some days will be less intense. Clean eating is a must during this process! This is a no-bull time period which is why I chose July. While it's busy because I'm moving and have other personal things going on, It's my only month off from the military. My months are only getting more hectic after July.

I will try my very hardest to post everyday! Most of the time I am alone so I have nobody to take pictures or record. I know, it sucks. I am really going to beg people to be by my side during this journey so you all can see the before and after and really see what I do and how it works.

p.s my friend got "Insanity" so expect some insane posts!

Stay encouraged! Failure is not moving!

MY GROCERY LIST

I hate grocery shopping!


I'm sure it's because it's so expensive and the cheap food is the food that makes you fat!

Okay, enough of my problems. I've decided to write a grocery list. I have sort of a rough draft and wanted to go to all the stores (Whole Foods, Kroger, Meijer, Target) in the area and put a price on things. I am also going to start using coupons as much as I can to save more money. I am going to post my grocery list. It is not complete and I am not a vegetarian or on a diet.

Although, I am considering becoming a vegetarian.

Here it goes...

Fruits              

Apples
Oranges
Grapefruit
Kiwi
Strawberry
Grapes
Avocado
Tomato
Coconut
Peach
Pear
Mango
Banana

Vegetables

Amaranth
Broccoli
Celery
Lettuce
Spinach
Kale
Peas
Asparagus
Carrot
Artichoke
Black beans
Green beans
Onions (chives, garlic) (joint lubricant)
Sweet Potatoes
Peppers (all)

Herbs/Spices

Basil (anti-bacterial capabilities, treat constipation, cramps, colds, indigestion )
Cilantro
Dill
Lemon Grass (digestion, relaxation, constipation, acne, rough skin..)
Oregano
Parsley ( relaxes stiff muscles, flushes excess fluid, control blood pressure)
Rosemary ( improves memory, mood elevator, migraine help,
Sage (helps w/ allergies, anti bacterial inflammatory, digestion)
Thyme ( cleanse organs, helps PMS symptoms)
Garlic ( anti bacterial inflammatory, detoxification ,weight management)
Turmeric ( weight management, immune booster
Cayenne pepper
Cumin (anemia fighter,
Lime ( relieves constipation,
Cinnamon
Ginger
Lemon

Meat/Poultry/Protein fats

Chicken
Turkey
Fish (Salmon, Tuna, Tilapia, Swai)
Shrimp
Tofu
Veggie Burgers
Eggs
Almonds
Pecans
Pistachios
Walnuts
Peanut butter (real)
Whey protein powder strawberry/vanilla
Genisoy natural protein powder


Grains/Cereal/Rice

Whole grain waffles
whole wheat flour
granola
Quinoa
Brown rice
Whole grain steel oats
Special K almond cereal
Greek Yogurt

Oils/Dressing

Olive Oil
Canola Oil
Apple Cider Vinegar ( thermogenic)
Low fat  Balsamic Vinaigrette 
Low fat Caesar
Coconut oil

Liquids

Water
Almond Milk
Green Tea
Crystal Light

Enjoyment

Skinny Pop Popcorn (don’t eat the whole bag in one serving)
Multi Grain/Sweet Potato chip (Food Should Taste Good)



Still in Progress, but this is typically what you will find in my kitchen...

What's in your kitchen???

Things get better with time

A LITTLE MOTIVATION!

These are my scale readings since the end of March. It was 158lbs the beginning of March and I knew I had to do something!

As you can see, the days get better.

Saying Hello

Hey!

I'm exhausted from my workout and long day at work. I would apologize for the mess on the floor but, I'm in the process of moving...my excuse :)

I just wanted to show you my body at 140lbs. Of course, it's smaller when I first wake up before food gets in my system. My stomach is poking out here because that's where most all of my water and food sits throughout the day. I have to cherish that first hour after waking up when my stomach is flat.

I've recently lost 18lbs since March...I'll tell you all about it later.

Until next time,

Allante'

Drink Water!

As the temperature rises we tend to focus more on shopping for summer clothes when we should be focused on the liquids we put into our bodies.

Summer Barbeques, open houses, birthday parties, weekend wine downs.... pop, juice, energy drinks, alcohol...

As much as I would love to tell you what you want to hear by saying...It's okay, drink whatever you want as long as you stay hydrated. I have to tell you the truth and assure you that water is the best and only thing for you.

Why? 60% of your body is composed of water. That includes all your saliva, absorption, digestion, nutrients and much more. Think of all the times you use the bathroom, sweat, go hours without drinking anything or drink energy drinks and alcohol... or just fail to drink water. At that point your body is being deprived of what it needs to survive properly. Which is why people faint, or feel dizzy/light-headed among many other side affects.

Your body knows when you haven't been hydrating properly, it triggers the "I'm thirsty" cell in the brain which should cause you to get something to drink. (Alcohol will only make matters worse because it interferes with the communication between the brain and kidney and will cause you to stay dehydrated.)

Water won't cause you to lose weight...it is your weight. Substituting water for pop is how you lose weight. If your use to drinking coffee, juice, pop and alcohol and one day decide that all you want to drink is water, you will then see major weight loss because water has no calories, cleans your system and is part of your natural body weight. Drinking other liquids besides water will cause you to gain weight...drinking a lot of water will have you feeling "bloated" but all you have to do is ...sweat it out, drink more water and SLEEP it off.

Don't believe the hype about energy drinks, water will provide you with the energy you need. During military training we drink water to keep us awake (can't fall asleep if you have to constantly use the bathroom) and we drink water to keep our muscles in tact. 

Drinking water helps you use the bathroom regularly, we all need to keep a clean system. 

Best thing about water besides the fact that it keeps you alive, it keeps the skin clear which helps your image over the years...we all want to look young when we're old, right? Drink water.

Also, I wouldn't suggest coffee but it isn't all bad for you. Just limit yourself to one cup a day if you can't live without it. (I believe it makes people happy, I wouldn't want to dull your happiness.)

It's a lifestyle

When I first started my journey everyone wanted to know what I did and how I did it...

1. I became diciplined
2. I made a schedule (Workout days/times)
3. I found partners
4. I did my research
5. I did what I had to do...

Honestly, It involved me changing my lifestyle..

1. Be up at 5a, no later than 8a
2. Morning workout because as much as you don't want to, it'll make your whole day better
3. Always do something that will target the abs (Can't go wrong with any cardio routine, just hold your stomach in during the workout to target and tighten the ab muscles)
4. Eat breakfast (the most important meal of the day, if you skip it....just go back to bed)
5. Work
6. Workout and stretch as much as possible (I had a factory job..I was standing in one spot for 8+ hours, I would walk in place and lean from side to side working my obliques...If I wasn't tired at night or couldn't sleep...I went to the gym...it became my therapy)
7. Lunch and snacks are just as important as breakfast... I ate breakfast by 9a, lunch by 1p, Dinner before 8p (close to 6p if time allowed) Snacks in between but dinner was the last meal.
8. Sleep by 10p (remember SLEEP is just as important as breakfast and water...if you don't get the right amount of sleep, nothing else matters)
9. Remember this lifestyle is a rewarding one...

I bet you're wondering about the specifics...

1. No salt (on anything)
2. Water, water, water and more water...only water..
3. That means, No pop, no juice, no crystal light, no tea, no coffee, NO ALCOHOL
4. No bread
5. Fruits with breakfast and lunch...
6. No fruits after 5/6p
7. Vegetables and proteins with every meal
8. I've never weighed my meals, I believe in eating until I'm full
9. Surprisingly, I started getting full quicker and my usual servings became too much after awhile
10. No candy, no chips, no ice cream..NO CANDY,CHIPS, ICE CREAM, BREAD, CHEESE...or anything else good..
11. Yes, everything that you love is causing you to be overweight and unhealthy (I don't know why it had to be this way)
12.  No fast food period. I've worked at Taco Bell and McDonalds..trust me, it's not good for you.
13. No pork or red meats ( I also recently cut out beef but it can be useful sometimes so it's up to you)
14. Organic/natural foods only
15. No eating after 8p


Okay so...I'm not suggesting you do this all at one or at all. Everyone is different. This is just an example of the life I live...Most of the time

As you get comfortable and it's not all a struggle, the gym becomes a habit, your body is moving faster and looking slimmer and you just feel better inside and out..things change...

Currently, I put apple cider vinegar and lemon juice in my first 32oz of water...I drink crystal light sometimes and smoothies are the best!

I don't use salt on my foods but I eat organic chips now and sometimes they have salt among other things I eat..

Instead of ice cream, I eat frozen yogurt every once in awhile.... I have cut out bread and cheese and I go weeks without dairy products.

 I only drink almond milk, I only eat Special K cereal, egg whites...the list goes on.

Some days I don't have time for lunch...some days it's dinner...Some days I have to eat after 8p (Ideally If I was being more strict I would prepare all my meals and pack them with me so there would be no excuses and I could control what goes in my body and when..)

You'll be surprised to know...everything has salt, carbs, sugar, fat etc. You have to get creative and spend a lot of money to eat healthy...

All in All, it's only hard when you start craving things you know are wrong for you and you can't find a healthy substitute...at that point...grab an apple w/peanut butter or just go to sleep.

Seriously, I'm here for you, whatever you wanna know I will find the answer for you. If I'm in your area and you wanna workout, let me know...It's a lifestyle!

I will be posting individual blogs about thing alone...like the benefits of apple cider vinegar, running, the steam room, resistance bands etc.

I hope this has helped you at least a little bit.

-Allante'

Evening Run

The first day of summer is hesitant but still, it is approaching us. We've been hiding our bodies underneath clothes for way too long, it's time to show some skin.

I will walk you through everything I do to lose weight, tone up and simply live my healthy ...very challenging lifestyle.

I owe it to you to let you know where I am coming from on this. After the age of 3, I was always overweight. My doctors would put me on child diets all while I was growing up. My family nicknamed me "fatty watty" and "Tay Tay burger" until I grew up. My last year of high school I weighed around 160lbs. By the end of my freshman year of college I had seen the scale rise to a wake-up call of 190lbs. I had no idea where it came from or where exactly it was on my body.

I had a few things I wanted to do with my life that required me to lose weight. I wanted to feel comfortable in a short sleeved crop top and shorts, I wanted to look good in this very sexy leopard bathing suit from Victoria Secret and I wanted to join the Army.

I'll be honest, I would have never seen 140lbs if it had not been for my friends. I had a friend to walk with every morning, one to walk with in the afternoon and one to go to the gym with in the evening. Some days I wouldn't feel like working out but I wouldn't dare tell a friend "no working out today, let's just sit around and pack on more pounds" so I went, sometimes 3x a day.

Soon after that, the healthy eating started. Luckily, I never had many bad eating habits. I didn't eat fast-food or drink pop unless I had too. Most of which I had never had (Arbys, Big Boy, Burger King...) I grew up next door to Ralleys, naturally, that was my fast food spot.

I started researching what was good, why it was good, what was bad, why it was bad, when to eat, when not to eat, where to shop...everything. I got into the health and fitness magazines and made it my business to start living a healthy lifestyle before it was too late.

I not only own that sexy leopard bathing suit, I look great in it. I am comfortable in my skin and I know my body. I know how it works. I know what foods to eat, when to workout, what happens when I have a drink...

All this to say, I want to help you learn your body. Stick with me through this. Ask me questions, set up a gym date or simply learn and plan.

I will have food posts, workout recordings, clothing updates and all on this page. I hope your as excited as I am!

-Allante'