8 Tips To Regain Your Lost Motivation And Love Your Workouts!

8 Tips To Regain Your Lost Motivation And Love Your Workouts!

Raise your hand if you get bored with your workouts every now and again. Yup. It happens. It may even be hard to come to terms with this fact because you LOVE working out. You LOVE going to the gym and sweating and working hard and lifting heavy, doing yoga or whatever it is that you do.

The truth is, we are human! There are going to be times in your life and times throughout the year where you just don’t have that desire or pull to do your workout. I am a true believer in doing things that excite and challenge you when it comes to your workouts. They should invigorate you, motivate you and keep you excited for the next session.

I’ll admit it. There are times I’m lacking something; maybe its inspiration or fun or challenge or something NEW. Its not necessarily that I want my body to change; its that I want to be PSYCHED to exercise and I just am not in the moment. The trick with loss of motivation and excitement with you workouts is that you have to realize that this is something that is easily fixable! I sometimes get that fear of ‘omg, I’m not inspired and I will never workout again ahhh” as if I would fall completely off the wagon. The thing with that thinking is that I know that will NEVER be me. My body is so happy when it moves. I just have to find out what will really spark my interest this time around. Here are some of my favorite tips for regaining that lost motivation. Take a look and try out 1,2 or all of them to see what new inspiration you uncover!


Incorporate New Tools/Classes/Equipment into your workout

I have gone through such phases with my own workouts and I love to bring these to my clients because I never know what will really get them to say “I LOVED this, Naomi” There are some really fun and different tools that you can try if you have available to you like:

Simply incorporating new tools into your program may really spike your interest and get you to learn more about it. You never know what your body will respond to and how much your training can change by just trying something new.

Kettlebell Swings


Slider Lateral Lunges

Full Body Workout

Try POSITIVE Thinking

You may be rolling your eyes at this one, but changing your outlook can be as easy as flipping a switch. Its the difference between I HAVE to exercise and I GET to exercise. Realize that your abilities are a gift. You are able to push yourself. You are able to get out of bed and engage in something that makes your body feel amazing. There are so many people who don’t have this luxury for a number of different reasons and wish everyday that they could do something as simple as go for a jog. Your lost motivation may just be due to the fact that you are hard on yourself. You aren’t getting in enough milage, you aren’t lifting enough weight, you aren’t able to get through your whole workout. Once you stop beating yourself up and recognizing the amazing things that you are doing to reach your goals, your mind, outlook, energy and workouts will change as well.

Set a Goal.

I am a HUGE advocate of this. It may be a reason why I competed in 5 shows over the course of two and a half years. I LOVE having something to look forward to and to push myself toward. If you aren’t sure what goal you want to achieve, I encourage you to sit and make a list of everything that you enjoy when it comes to physical activity.

It doesn’t have to be complicated.

It doesn’t have to be expensive.

It doesn’t need to be fancy.

It doesn’t need to be far away.

It doesn’t even need to be competitive. It can be something for you.

Sign up for a race, fitness competition, enter a transformation challenge, take those jeans out that you want to fit into. Find SOMETHING that makes you so motivated to get out of your bed every morning.

Talk to Someone Who Did It.

Network. Life is so much about the interactions we make every single day. I love the days that I have a conversation with a new member at the gym or co-trainer that I normally don’t chat with to see what they’re all about. I tend to be a very open person because I love hearing other peoples stories. Most of the time there is some connection that brings us together and if not, it is so interesting to me to learn about something new. I get so inspired daily by the stories that I hear from clients.

I remember before I started competing, there was a girl at my gym who I KNEW was training for a show. She had her CSF bag and always came in, so regimented and focused. One day, I went up and struck up a conversation with her about what she was doing for her workouts. She began to tell me she was training for her first bikini competition and told me all about Cathy Savage Fitness. It was there that I was inspired like I never had been before to sign up. I literally went home that night and signed up for the program, knowing I would too be competing in my first bikini show in the near future.

All I can suggest is to not be afraid at all. Don’t hold back. Most people want to talk about what they do, especially if its something they are passionate about. They want others to love what they love.

Surround Yourself With Like Minded People

There was an indescribable feeling the very first time I walked into my first Exercise Physiology class in College. I was seated in a class, within a major that I CHOSE. Every student in that room had a purpose for being there. It wasn’t a general education class like art history or Anthropology that I was forced to take to fill requirements but rather a class that I wanted to take to further my studies in a field that I was so passionate about. I always felt a sense of calm when I was surrounded by my classmates knowing that they wanted to be there just as much as me. They asked questions, engaged, participated and worked together. It motivated, inspired and started a fire of passion within me.

I got that same feeling the second I walked into the CSF studios back in 2011. I was so nervous, I sat in my car for 10 minutes before getting out. When I walked into that studio and saw the amazingly fit, beautiful and powerful women, all whom had a passion for the competitive sport, leading a healthy lifestyle and fueling right, I knew I was at home. 

The motivation you may just be seeking could be as simple as surrounding yourself with more of those like minded people. If you are training for a race, sign up for free runs at your local gym or sports store. Talk to as many people as you can because you never know if they have that same passion you do! If you love yoga, you KNOW how good it feels to meet someone who also loves practicing. If you make a date with a friend to take a class or workout together, you KNOW you will always show up. 

If you’re looking where to find these ‘like minded people’ just take a look at your gym, your first 5K, the health foods store, the farmers market, free fitness events in your city, in Spinning class and just about any place where fit and healthy people tend to frequent to support their lifestyles-even healthy restaurants! 

Take a Break

Its hard to REST. I know. Mentally, this is the hardest thing for me to do. Tell me to NOT workout? Whhhattttt. But yes. It works and it is SO needed. When we workout, we are constantly putting our bodies in a stressed state. Some may be experiencing overtraining without even knowing. 

Extra fatigued? 



Hard to focus? 

Step away from the gym to clear your mind. If doing that is truly not something that you can do, try taking walks outside or resorting to vinyasa yoga. Try something NEW besides exerting the body to its max. 

Another way that you can take a bit of a break without taking a FULL break is to just decrease the frequency of your sessions; workout less. If you are used to a 5 day body part split, try out a 2 day full body workout and during those two days that you are NOT lifting, go for a walk, work on some mobility or spend some time foam rolling.

Shorten Your Workouts but Increase the Intensity

There is no better feeling knowing I worked my butt off twice as much as someone in half the time. The higher intensity, shorter duration workouts have their time and place in any workout program. During exercise we burn both carbohydrates and fat but depending on the type, duration and intensity we burn different amounts of both. When workouts are short but intense, this creates more of a fat burning enviornment meaning its a win win for fat loss! Another benefit to shortening your workouts is that you will NOT be bored. 1 type of workout I personally love is creating a timed circuit. I dont have any time to look at my texts or check instagram. I set up my timer, leave it in front of me, throw my headphones in and work my butt off. I don’t touch my phone unless I need to take a breather or grab water. Other than that, there are no distractions, I am done in 20-30 minutes and I am off to the rest of my day.

Another benefit to more metabolic styles of training is that you will increase your cardio capacity and improved hormone profile. If you were to engage in more metabolic styles of training for a couple times a week, this will elecit a greater hormonal response and will promote a greater amount of lipolysis (fat loss hormone’)


  • Set a timer for 50 sec work/10 seconds rest.
  • Repeat the following circuit 5x through
Thruster with two KB or DB 10-25 lbs
KB swings 12-20 kg
Burpee with shoulder tap at bottom NA
Renegade Row to double KB clean (or just Renegade row) 10kg-14kg KB or 10-20lb DB


Set a timer for 45 sec work/15 seconds rest.

Repeat the circuit of 10 exercises 2x or 3x through.

Burpee with push up at bottom Side plank dips (left)
Narrow and wide squats Side plank dips (right)
Suitcase sit ups High plank jacks
Reverse lunge with hop (left) 4 high knees/4 mountain climbers
Reverse lunge with hop (right) RKC plank hold

Be YOUR Best

Whatever it is that you are doing and that you enjoy doing, stop trying to be perfect and compare yourself to anyone else.  I always hated seeing women at the gym able to do things that I couldn’t do. They looked better, seemed happier, had a better workout, had their shit together more than me. Why did I ever think this way? I had no idea what was going on with them. I judged both them and myself. Then, after a while, I began to be more comfortable in my own skin than I ever had before. it took me years to be OK with skipping a workout or not necessarily having a plan or trying a new class that I would always sit and judge. Life is about trying everything that is thrown in front of you. I no longer wanted to live in a cookie cutter. I wanted to have new and crazy goals, workout with new friends, try new equipment and just be my best self. 

Stop looking at Instagram models and people you wish you were.

Stop thinking you wish you could have her abs. And her butt. And her arms. 

Stop the self hate and start the self love.



I hope you enjoyed these tips. NOW….go kill it





Current Favorites September 2015 Edition

Current Favorites September 2015 Edition

Sometimes I get obsessed with certain things; a food, a workout, a piece of clothing, a show. There are so many things out there that turn on our attention and grab it so much that we want to share it with the world. Well, here is my list of things I am currently crushing on big time. Beware because it is quite random. It ranges from food stuff, to make up stuff to other stuff. ENJOY!



I meannnn….how could these NOT be good. I am not here telling you that they are the most healthy thing in the world, but they are so fantastic (to me) They are sweet but not too sweet and perfect for a little treat to cure that sweet craving. I love Larabars because they contain ingredients I can pronounce with no fake crap. My body doesn’t do well with any article sweeteners so its hard for me to have the processed protein bars too often. This flavor along with the cashew cookie and coconut are my favorites right now!


After attending the elite coaching seminar  I have a whole new appreciation, brainful of knowledge and love for the pull up. This coaching seminar brought together some amazing coaches in the industry (personal training, physical therapy, strength and conditioning, business) with a hands on and lecture component to further our base of what we do; coach clients. 

 I have always been scared of it.; probably because I have never been good at it. What makes a good coach great is being able to teach someone how to do something they suck at. Its about providing the necessary tools to enable them to feel empowered and knowledgeable about trying something they probably have been shying away from because it doesn’t fit the realm of their comfort zone. Not only did I walk away with a motivation for myself to perfect the pull up, but I also made a promise to myself to share these tools with my clients (especially female)

I have been obsessed with everything pull up. The lats, the regressions, the core component, band assisted, you name it-I have been incorporating something pull up related almost every single day.  In order to get better at something you must practice all of the time. “I can’t do a pull up” is something I hear every single day from my female clients. I don’t like the word “can’t” it means that one will never be able to; and the pull up is certainly something that most people can do if trained properly. In order to do a pull up, you must train to do a pull up. 

image_3 image_4


Screen Shot 2015-08-31 at 2.18.56 PM

I am currently obsessed with this playlist on spotify. There are few playlists that I find that are transitional for me meaning; I can get pumped and workout to it, I can do with it on in the background and I can do really anything and I will enjoy pretty much every single song. I discovered this playlist from a client and I am always listening to it, or an identical playlist. Its chill yet upbeat, relaxed yet invigorating.  The difference between tropical house and deep house is that this music has way more uplifting beats and often more pleasant than the darkness of deep or underground house.  I realize that music is extremely personal and thats what makes the world go round! You may check out this playlist on spotify after you read this post and think I’m nuts. Im okay with that. Its my list 



I absolutely love salmon! If you follow me on Instagram or Facebook, you know that I post recipes and my food and lots of it includes fish like salmon, tuna, shrimp. You name it. I get bored with salmon and was interested in trying to cook it in a ‘new to me’ way. I looked up this recipe for cooking it in the skillet, with the skin on and it was SO fantastic. I fancied it up to make it my own, but followed the guidelines as to how to cook it properly with the skin on. 

A delicious, flavorful way to cook salmon and make the skin crispy, and delicious.
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  1. 1/2lb salmon
  2. 1-2T high heat oil (I used hazelnut)
  3. 1/2T finely chopped ginger
  4. 1T himalayan sea salt or kosher salt
  5. pepper to taste
  1. Clean the fish very well and make sure it is VERY dry before any cooking. I used a paper towel and kitchen towel to ensure it was bone dry.
  2. Sprinkle the salmon skin with the salt and let it sit for about 5-6 minutes. This will pull the moisture out of the fish and you will notice some beads of water form.
  3. Pat the fish dry from the excess moisture
  4. Get a pan that is NOT nonstick and heat it on medium
  5. Pour your oil on the pan and wait a few minutes until the oil is hot (you can throw some water on it and it should sizzle)
  6. Place salmon SKIN SIDE DOWN once the pan is hot
  7. You can now add the ginger or any other seasonings you'd like
  8. Cook the fish for about 6 minutes with the skin side down or until your liking and then flip it for an addition minute or so. (I like mine undercooked)
  9. Serve immediately and enjoy!
1 Fit Foodie http://1fitfoodie.com/


I have a small obsession with eye brightener. If you look in my small makeup bag, I have about 4 different ones right now. This right now, is by far my favorite. It was ALWAYS out when I went to Sephora and then one day, it was stocked and I grabbed it because I heard amazing things about it. The BECCA Eye Brightener It has a bit of a shimmer to it and a light pink tint that really brightens up the under eye area. If you have bags; GONE! It is a creamy consistency and a little goes a long way! I have had mine for about 4 months and only about half way through it (And I apply it everyday) I also love it because it lasts ALL DAY. Literally, even through my workout when I’m covered in sweat. Its small and easy to throw in your make up bag and runs about $29 but totally worth it!


My vice. I always have my nails done. its something I love and something I don’t think I will ever give up. No matter what time of year or whats going on, you will probably always see me with something on my nails. Recently, I have been into the shellac manicure because they last longer especially when I’m grappling weights and kettlebells all day. This color is one of my recent favorites; its called “Suzi shops and island hops” Its OPI and its a nice summery pink! Something to note if you do decide to get shellac and a little tip as to how my nails stay strong and healthy throughout is I never peel it off myself. I always let them take it off the proper way. 



Especially eating them as my carb post workout. Tough workouts induce the breakdown of muscle tissue which is repaired through post workout nutrition. I make it a priority to put adequate and delicious food into my system after a tough workout and always choose some sort of starchy carb post strength workout (potatoes-white or sweet, squash, quinoa) and lately I have been all about cooking potatoes this way! I slice a whole white and whole sweet potato realllllly thin and then spread it out on a cookie sheet at 450 degrees for about 20 minutes (sprayed with olive oil and sea salt)



I have been using 1 teaspoon of Maca powder in my morning smoothies every morning and just love it. Maca has been known to be somewhat of an aphrodisiac boosting sex drive and overall health. It is also great for boosting fertility in women, increased stamina, energy and daily functioning. Maca definitely provides a bit of an energy boost and that feeling of ‘IM UPPPPP’ which is just what I need in the morning most of the time. Another benefit of maca is its relatively high amount of absorbable plant-based nutrients, including protein, fiber, calcium and magnesium, among others. It is chalky and pretty terrible tasting on its own, but you can’t even taste it in a smoothie! I just use 1 teaspoon a day!



I have some major (diagnosed) food intolerances that force me to stay away from certain foods/food groups. I can eat these foods that I know I shouldn’t, however I know that I won’t feel too hot afterwards. I was told about taking a digestive enzyme from a co worker of mine to alleviate any symptoms I may experience after eating a meal where some of the ingredients normally wouldn’t sit too well.  (namely; onion, garlic, leeks, apples, pears, snap peas, processed breads) When we eat food, our bodies absorb nutrients, not food and in order for our bodies to absorb these nutrients, the food we eat has to be broken down into proteins (amino acids) If we don’t have enough digestive enzymes in our bodies, they have a hard time breaking down food and thus absorbing it and/or digesting it. This brand of Digestive Enzyme has helped me tremendously when it comes to gas/bloating and overall digestion of food. I take it right before I eat, although you could take it around 30 minutes of eating before or after and should be good to go!



You guys. My favorite TV show right now. I have taken improv classes and if you know me, you KNOW that this show is my kind of humor. I can watch this show and laugh out loud (alone) and there has only been one other show that has happened with; FRIENDS. I would be Amy Phoeler in a second life so if you want to laugh and watch some mindless Netflix, get on this train.




I have posted about my shrimp ceviche before and ever since I made it that one time, I have craved it…soooo I made it again. and again. Just a couple more times 

Shrimp Ceviche
Serves 1
This is an amazing, refreshing, low calorie fish dish that takes about 10 minutes to prepare. It does require some marinating time, so if you want to eat it the day of, think about making it in the morning and then it will be ready for you in the evening!
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Prep Time
10 min
Prep Time
10 min
  1. 1/3 lb fresh shrimp, deveined and clean, cut into small bites.
  2. 1/4C fresh chopped cilantro (can use other herbs if you do not like cilantro)
  3. Juice of 5 fresh limes
  4. Juice of 1/2 fresh orange (can you grapefruit)
  5. 1/4C diced avocado
  6. 1/4tsp salt and pepper (to taste)
  1. Squeeze the juice of 5 limes into a medium sized bowl.
  2. Add in clean, diced shrimp and mix well
  3. Add in peppers, cucumbers, cilantro, avocado, salt and pepper
  4. Mix well and let it marinate in the fridge for at least 1 hour and up to overnight
  5. ENJOY!
1 Fit Foodie http://1fitfoodie.com/

Maximize Fat Loss-A Complete Weekly Workout Program FREE!

I remember the days that I would spend hours in the gym. Don’t get me wrong-There is sometimes nothing that I love more than taking my time with a workout, focusing with intent, having a plan and hanging in the gym. These days, however-I find myself spending a lot of time in other areas of my life; socially, mentally, work related and…..living life! Having a cap on my workout time has completely changed not only my physique and my energy levels, but the higher intensity, shorter duration workouts keep me focused, looking forward to my workout and challenge my body by pushing it to the max when I need to and resting when I need to. It is about balance and listening, while pushing for that threshold leaving my metabolism high, body feeling sweaty, energized, hungry and lean. 

With that said, a key to fat loss is staying consistant. You want your body to be so used to these workouts so it is burning fat when you are simply sitting at work or at the grocery store. The high level of frequency ensures a consistently elevated metabolic rate, a tremendous and constant surge of EPOC (Excess Post-exercise Oxygen Consumption) and the resultant boost in the rate of energy expenditure that accompanies those things. A combination of high intensity workouts (I prefer full body) That are a mix of cardio AND strength with active recovery such as yoga is an optimal weekly routine to get you on track!

So You Want to Maximize Fat Loss?

Plain and simple; if you are looking to maximize fat loss, you have to be performing work that is physically demanding. You must get out of your comfort zone for a bit. When you are pushing yourself past the point of comfort, this is where the changes will happen. You won’t be there long, but it will be tough! Instead of hopping on a treadmill for a 30 min jog between 6.0-8.0 speed where YES, you are covered in sweat but stayed at a lower intensity, try pushing yourself through some of these workouts that I share below for more high intensity effort! BONUS: You will be finished with your workout sooner and reap the benefits of fat loss! WIN WIN!  Main point: PUSH IT! 

What about the ‘FAT BURNING Zone?

You may be saying to yourself that the ‘fat burning’ zone is where the changes happen; meaning staying at a steady state pace for 30 min, keeping the heart rate moderate. How can you really lose fat if you’re working harder than your  fat burning zone? Well, yes you will be out of that zone but this is where the glycogen depletion will happen with your high intensity training. During this, you will be tapping into your fat store and use it as energy. Not only is this true, but with higher intensity work, you will create that after-burn effect where you will continue burning calories most of the day whereas with low intensity exercise, your body doesn’t continue burning past the ‘work’ 

So Where Is My Weekly Routine?

In today’s post, I want to share with you how you can schedule your weekly workout routine to optimize fat loss, recovery, FUN, minimal equipment and still have a life through it all! These workouts are designed for you to be in and out of the gym in under an hour (with warm up and cool down)

Here is a sample schedule of what your weekly workout routine could look like for optimal fat loss. 

The workouts for each day are Below:

MONDAY 30 min full body workout (kettlebell/dumbbell strength and cardio)
TUES 20 min sprints on treadmill or track
WEDNESDAY 30 min bodyweight complex
THURSDAY REST or walk outside!
FRIDAY 30 min strength based workout (barbell is used in my workout below)
SATURDAY Yoga or pilates or other active recovery (hike or walk or bike ride easy)

MONDAY- 3o min full body strength/conditioning workout

Set Timer for 3 rounds of 45 sec work/15 sec rest (this workout is 30 minutes total)

1) Kettlebell Goblet squats (12-16kg) I use 12-16kg
2) Standing alternating shoulder presses 10kg KB or 15-20lb DB
3) KB double arm swing 16kg
4) Push ups with T twist  
5) 1 Arm swings I use 12-14kg
6) Rev crunches (keep knees at 90 degrees)  
7) Reverse lunges holding KB or DB I use 10kg in each hand
8) Elbow plank tension hold (tighten everything from head to toe!)  
9) Kettlebell 1 arm alternating bent over row I use 12kg KB
10) squat jumps (or bodyweight squats)  

TUESDAY-Treadmill sprints

Hop on a treadmill and complete this workout below. These are some of the speeds and inclines that I use and it is definitely not a beginner workout! As always, I want you to adjust the speeds and inclines as you need to complete this! Taking a peek at it, it may seem really intense, but remember it is 20 minutes! You should feel gassed at the end of it. A true sign of a HIIT workout is that you want to jump off and stay off at the end of it!  You can stay on the treadmill and cool down with a walk at 5.0 incline, 3.6-4.0 speed for 10 minutes. 

0-3 6.o 1.0 (Warm up)
3 to 4 9 2
4 to 5 3 2
5-5:40 10 2
5:40-6:30 3 2
6:30-7:00 10.5 2
7:00-8:00 2 2
8:00-9:00 9 4
9:00-10:00 2 4
10:00-10:40 9.3 4
10:40-11:30 2 4
11:30-12:00 9.8 4
12:00-13:00 2 8
13:00-14:00 7 8
14:00-15:30 2 8
15:30-16:10 8 8
16:10-17:00 2 8
17:00-17:30 9 8
17:30-18:30 2 10
18:30-19:00 9 10
19:00-20 2 15

WEDNESDAY-30 min bodyweight complex workout

Today is a full body complex workout using just your bodyweight! One of my favorite workouts because you can do this anywhere! This workout has a few parts to it so read closely!


You will be doing this as an ADD ON workout. This means that you will complete exercise 1. Then add on exercise 1+2. Then add on Exercise 1+2+3. By the time you get to the last exercise (the sit ups) You will have completed the first exercise 7 times. 

It should take anywhere from 8-15 minutes. I want you to push as much as you can and rest when you need to!

Bodyweight Rev cursty lunges x10
Bodyweight squats with 2 pulses at the bottom x10
Push ups with a twist into a side plank x10
High knees x30
Bicycle crunches x30 each side
High plank shoulder taps x20 each side
Full knee to chest sit ups x20


You will go through this circuit 3 times completing a different number of reps each time. Go through it first completing 20 reps of each exercise. Rest 90 sec and then go through it again completing 15 reps. Rest 90 sec and then go through it again and repeat each exercise for 10 reps

20-15-10 reps! Rest 90 sec in between the giant set!

High plank knee to elbow
Lateral lunges (alt sides)
High knees x30
Russian twists
Mountain climbers
Plie squat (add a jump if you want)
Triceps Dips

Part 3 

TABATA! Set a timer for 8 rounds of 20 sec on/10 sec rest. Go through it twice for a total of 4 minutes!

High plank jump feet in and out
Side plank twist (left)
Side plank twist (right)
180 jump squats

FRIDAY-30 Min strength based workout (using barbell)

Set a timer to 30 minutes and go through this workout as many rounds as you can! Be sure to pay attention to form and choose weights that are challenging for you, however you are able to complete with good form! I would suggest setting up your area before you get started so everything is close to you! You can always do a DB floor press if you don’t have a bench, and a bodyweight single leg glute bridge in place of the back elevated hip thrust!

Barbell Deadlifts 8 reps
DB back row (alternating while standing hinged) 8 reps each
Back elevated hip thrust (single leg) 10 reps each
Alternating DB chest Press (flat bench) 10 reps each
.25 mile run as fast as you can  

And there you have it! This is just a sample of what a typical week looks like for me these days. I keep the workouts simple and always change it up, but something very similar to this is my workout! I have seen greater results in keeping my workouts short, intense and minimizing low intensity cardio. This weekly workout routine is designed to keep your Exercise post oxygen consumption HIGH and transforms your body into a fat burning machine.  Now with all of this ‘fat loss’ talk, keep in mind that workouts are just a piece of the puzzle. Remember that slow and steady wins the race and changes won’t nor should happen overnight! Trying out the program above is a wonderful start when it comes to exercise, but also be sure to tap into your diet, and mental health as well!  There is beauty in DOING LESS when it comes to everything surrounding fat loss


Train Smart. Eat Smart. XO




PURA VIDA-The Trip Worth Waiting For

PURA VIDA-The Trip Worth Waiting For

I took a leap. I booked a ticket, hotel and a car. I had a travel buddy and a destination. What we would do, who we would meet, experiences we would participate in-these were all unknowns. 5 years ago, I would have laughed at the thought of going on such an unplanned getaway. I needed a list of where we were going, when, how, who, what time and what I was eating. The thought of traveling without structure alone would have given me anxiety

And now, I sit here and just got back from one of the most life changing trips I have experienced;  and it had everything to do with timing. They say that timing is everything when it comes to most things in life; in the workplace, in your relationships, in opportunities that arise. If something is not meant to be-it’s not the right time.

Flexibility in my life is something I have always struggled with from an early age. I love control. I love having control in my life and in situations that arise. If I wasn’t in control, I would feel out of my body, anxious, on edge, nervous, and most of all fearful of what would happen. I never truly trusted my body or my mind if I wasn’t 100% in control all of the time. After competing in 2 shows, I had a sense of feAr that I would never be able to look like “that” again. I became disordered in my eating patterns, turn down even healthy food if it wasn’t planned in my day, turned down social situations and only focused on myself, my workouts, my daily routine of food prep and sleep.

I may have looked amazing, but I was hurting inside and was one of the unhealthiest mentally I had ever been. My disordered and strict lifestyle led me over the edge of stress which landed me straight in the hospital undergoing the most serious surgery of my life. Seeing my life flash before my eyes was a wake up call that no matter what-I was going to be in a new relationship with my amazing, beautiful, strong, talented, passionate, driven, and whole self.

My surgery as horrible as it was, forced me to take a deeper look into what is the meaning of happiness? Is it the way I look? The way others see me? Where I live? What I wear? I came to the conclusion that my happiness is none of these things. Happiness is something deep within that no one else can judge you for. It is what gets me out of bed in the morning. It is enjoying providing an outstanding service to my clients in improving their lives through movement and health. It is reaching a wide audience and challenging them to see what makes them

I took this trip in the midst of my crazy schedule, non stop city life and at a time in my life where I was not feeling my happiest. I needed to get out. I needed to step outside of my daily grind and slow down. I needed to not think about a thing but “what time is it and do I have to wear pants” (seriously, we asked this a few times; had bikinis on of course :) ) I was finding myself stuck in a place that I truly felt scared I could never get out of. 

As a single female in my late 20s I am sure many of you can relate to feeling of “what and where am I going with my life” half of my friends are engaged, getting married, having babies and the others are single and dating and trying to“figure it all out” there is this overwhelming sense of “omg I need to do more and date more and be out and about more and always reach for something” 

I took a step back and thought about WHY I was having these thoughts? Why did I need someone else or something else to make me content with my life? I have numerous conversations with my amazing mother and she said something that resonated with me

“For a woman who has such an admirable and incredible sense of self control, how do you let others take so much power from you?” She was speaking of my dating life of course.

I recognized a pattern of letting others have this power over me and I was repeatedly finding myself in the same situations of reaching for something I didn’t even truly want. When I realized this abusive behavior I was putting myself through it became clear that I needed to change the way I saw myself. I need to see myself how others see me: happy, funny, incredibly passionate about my work, self sufficient, independent and with a zest for life.



My Costa Rica trip was planned back in March and it could not have come at a more appropriate time. I went with my friend and co worker, not knowing her for more than 4 months. I knew it would be life changing but I never recognized the quintessential, undeniable timing of this trip for both of us at this pinnacle our lives.

We had our flight, a car and a hotel booked on the most precious, secluded surfer town in Costa Rica called Playa Negra. We arrived to CR and began our hour drive to Playa Negra. We spoke no words but simply looked around at the greenery, the cows, the men working at the local bars, the women holding babies, the potted holed roads, shack like houses, next to scary living conditions but through all of that; the smiles. These people had a sense of ease, fearlessness and happiness that I had never seen before in almost all of the places I have traveled. They wake up and have each other. They take their time and appreciate the sun rising and setting each day and how grateful they are to have this life. While Waiting for our organic smoothies in the morning cafe, sipping on fresh Costa Rican coffee with steamed milk, we wrote in silence. Stress was a big focus for me.


The Lifestyle in playa Negra has an overwhelming sense of calm. I flashed to those times waiting for my coffee at Starbucks at 8:30am on a Monday and the woman in front of me taking a full minute to find her money and how agitated the line became. I would glance back and see 10 pairs of eyes glued to their smartphones. Can we not stand and wait for our coffee without being attached to social media? Can we not look at each other in the eye and say ” good morning” with a smile? Why are these things so hard for us to do? No matter what time or where, in Costa Rica everyone always had a smile on and would say “hola!” with meaning.

Overall I gained a sense of perspective from my travels. It was a time to clear my head and my thoughts and focus on the world around me. It was a time to hold no judgements.

We woke up with no plans every morning. We took yoga. On the beach. Literally. There is no better way to take yoga while listening to the waves crashing on the sand. My thoughts were few and far between. I had nothing on my mind besides that very moment of having the gift to be able to practice in another country, on a beach, with my friend. I focused on me which I rarely do and am even scared to do. I finally allowed myself the ability to let go and embrace whatever emotion came to me. 


Beyond the yoga classes, dips in the ocean, handstands in the pool and long walks in the afternoon rain, This trip gave me a lot of time to think about what I am looking for in my life. It is so important to me to reflect on what it is that brought me to this moment and continue feeling this sense of bliss and happiness when I returned home. I made a promise to myself to always put myself and my feelings first. I know what I want and now its up to me to stay true and go after it.



And you guys, I surfed. Holyyyyyy moly. No wonder surfers look so good! This is one sport that not only challenged my body physically like nothing I have ever experienced, but it challenged my mind as well. Immediately I was drawn to something way deeper than just the mere aspect of surfing the waves. The ability to ride a wave is not attainable without having a flexible and open body and mind. I learned quick that the ocean is something that I simply cannot control.  Our guide, Javier With Pargos Adventures was incredible! If you visit the area, there is no other guide I would choose.


I am so used to having control over every situation that arises-I used to be so rigid with my control that I would miss out on opportunities if I felt out of whack. With that said-there was no better time in my life to put me on a board in the middle of the ocean-how’s that for no control? Immediately I learned that I must go with the flow of nature and let the ocean move me. After every wave I got pushed off of and frustrated with-there was another one just waiting for me to try again. They never ceased. I could not pre determine how I would ride the wave, how I will get up, how I would feel when and if I fell-I could only try to become one with ocean and let it take me.

Surfing challenged me to be honest with myself and my fears.

It sounds corny and cheesy but the act of riding waves is much like life-you have to be able to constantly adapt and learn to let things happen. Much of life is out of our control and we are tested most when we get thrown things we aren’t prepared for. Will we come out on top? Will we learn from our mistakes. The first wave that I got up, I rode it all the way in and was engulfed in the biggest smile I was able to conjure up at that tense moment. It felt happy, relaxed, accomplished and like there was no other place that I needed to be at that very moment. My time was happening right then.

This trip opened my eyes to the world around me. Observing so many people who were so content and stress free forced me to think about my passion and drive for life. I woke up everyday with a smile and never questioned myself in a moment of nothingness. Back home I tend to get antsy; should I be doing more? Should I be out and about socializing? What am I missing out on. I hardly take a moment to breathe and enjoy my own company and my surroundings.


It’s ironic that being in a place where I was forced to be at ease and peace was the one place that I could finally visualize all of the incredible things I want for myself and my career in my future. There is no waiting. The time is now and the moment is now. Catch the wave and ride it in.

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I hope you all can learn a little something from this post and realize that your ultimate happiness is 100% in your hands. Change something, try something new, take a chance and ride the wave. 




Flexible and Realistic Food Prep Tips To Ensure You’re Not Living Out of Tupperware (Recipes included!)

Flexible and Realistic Food Prep Tips To Ensure You’re Not Living Out of Tupperware (Recipes included!)

You get to the gym. You kill your workouts. You reap the benefits of the physical activity and love every minute. Do you ever get frustrated because the nutrition portion of fat loss can be sooo exhausting? Prepping food and taking the time to set meals aside, grocery shop, constantly be packing food can all of the sudden dominate your life. I don’t know about you-but I am all about spending minimal time doing prepping anything and maximal time enjoying life outside of the kitchen and gym. 

I remember when I first began competing, my life all of the sudden became way more than just the workouts. I was in the grocery store and kitchen in most of my free time. I am not regretting any of that time I spent prepping food, however I did get to a breaking point and spent years figuring out ways to have a life besides prepping my food in the kitchen. 

I didn’t just have ‘sunday food prep day’ which is what I hear a lot of competitors and people do these days. I spent almost everyday prepping some sort of food. It was all labeled and separated in baggies or tupperwares in the fridge and god forbid I ate something that wasn’t ‘on plan’ and I became filled with food guilt. 


All of my food everyday looked like this at one point

The problem with spending most of my time focused on and food prepping was that when I was in the real world (which was most of the time) I would get a sudden fear of ‘but this isn’t MY food’ I am going to be somewhere where I didn’t cook my own food;

How do I know what it is? 

How it is cooked? 

Is it the right number of ounces? 

Everytime I was put in situations where food was out of my control, my anxiety set in. It was in my kitchen and in my fridge where I felt a sense of calm. The problem with this way of thinking is that it is NOT real life. 

Food prepping can be one of the best tools to help you reach your goals with fat or weight loss, however it can also be one of the most tedious, mind messing and time consuming tasks–so much so to the point where you will want to throw in the towel and say “screw it!–lets go to Chipotle” 

It took me years to find a balance between having healthy, delicious, flavorful options in my fridge at all times, AND still having a life with my friends, family, work and relationships. There were times that I found myself missing events on a weekend or avoiding social situations because I was ‘busy’ cooking (and really just wanted to avoid being forced to eat something out of my control) My life was literally cooking and packing food. 

Cooking and packing food. 

It was a cycle that I knew was not sustainable. 

I truly believe that part of what intimidates people about food prepping is that it WILL take up so much of their free time. I am here to share some tips that I have used over a couple years that are painless and mindless. You can still cook healthy food to have in your fridge, enjoy time with your friends and family, go to work on time, exercise, grab a drink with a co-worker, and you will not have to sacrifice anything.  When trying to lose fat or weight, having healthy options on hand is extremely important but like I said, it shouldn’t take over your life. It should blend right in!



Cook multiple things at once! I usually mutitask everytime I put something on the stovetop or oven. If I am cooking in the oven, I will be cooking meat, hardboiling eggs (YES, in the oven! Just throw them in there and take them out after about 10-15 minutes) Roasting sweet potatoes, veggies, whatever you can think off, I make the move of the oven or stovetop at the same time


Multitasking eggs with vegetables in 1 skillet and veggies with sweet potato in another

2) Cook Grains in Bulk/ Prepare Overnight

This is one that took me a while to follow, for whatever reason cooking grains in bulk didn’t bode over with me well BUT once I started doing it I never looked back. Bulk cook grains like oats or quinoa and store them in the fridge so you can easily whip up breakfast or any other meal in 2 minutes.

Breakfast Quinoa: 1C cooked quinoa mixed with 1/2C of almond milk or coconut milk, 10 sliced almonds, 1T unsweetened cocoa powder, 1 scoop whey protein powder (optional) 1/3C frozen or fresh berries or banana slices, 1T chia seeds or hemp seeds. 

This other breakfast quinoa recipe

Cinnamon Chia Overnight Oats: 1/2C raw oats, 1C almond or coconut milk, 1T chia seeds, 1/2C chopped banana or berries or mixture of both, 1tsp cinnamon, 1T chia seeds.

Both of these recipes are SOOO easy and can be made/prepared even the night before. The overnight oats, you can also make with cooked oats and throw together in the morning if you don’t do it the night before. Try making them in mason jars and throw it in your bag to work the next day! Perfect for post workout as well! You can even eat it in the locker room while getting ready for work at the gym. 

 3) Staple Items

If you know me, you know my love affair with turkey and beef meatballs.   I make some sort of meatballs usually every week if not every other week. To me-they are a STAPLE and I find them so easy to be a part of my weekly food prep.  They are such easy way to get in my protein and also not have it be another boring plain piece of chicken. I use the multiask method when making these so I am always roasting up some veggies or potatoes or squash at the same time they are cooking away. 

Step 1: Buy lean ground turkey, beef or chicken. I usually go for 93/7 or 96/4 for leanness. I like to have some flavor when it comes to the turkey so that’s usually the 93/7 variety.

Step 2:  Decide what flavors to use. For the most part, I throw in whatever herbs I have on hand (usually basil, oregano or herbs de provence) with a combination of grainy or dijon mustard (about 2TBSP) salt and pepper

Step 3: Get fancy! This is when I buy a fun, new ingredient to try out to give the meatballs flavor. For instance in my curry meatballs, I threw some sliced apple in there. I have made Asian style meatballs with soy sauce, fresh chopped ginger and fish sauce.  There is no rule that says meatballs have to be italian style or boring. Get creative! Throw in scallions or onion or fruit such as blueberries or dried cherries. The sweet and salty combination is DELICIOUS and may surprise you! I have some recipes listed below for you to try!

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4) Make Lists:

Don’t go to the grocery store without a list. If you want to be efficient in there and get what you need, prepare ahead of time-even if it’s jotting down on you cellphone what you need to get. If I DON’T do this, I always end up spending way too much money and always forgetting some essential item I needed, in addition to getting things I certainly didn’t need. I have a grocery list (click the link below to get my list!)


There are always staple items such as fruits and veggies that I get every week. Things like peppers, zuchinni, spinach (for smoothies and salads) Frozen berries and bananas for smoothies, baby carrots, brocolli. These I will ALWAYS get every week. Then I think about protein; what do I already have frozen in my freezer that I can take out to defrost? I always have on hand chicken sausages if I am in a pinch and don’t have meat pre cooked in the fridge. I just take one out and pair it with veggies or sweet potato or both. If there is chicken on sale such as buy one, get one free, I ALWAYS get it for the freezer. 

Next, I think about cuppoard items like balsamic vinegar, mustard, oils, nutritional bars, nut butters-what do I need and what can I get to keep the variety in my kitchen.


Grocery Haul

 Some weeks I use generally coconut oil to cook and others I use olive oil. I always think about variety when it comes to my food. The same goes for fruit. Some weeks I’ll use blueberries, others I will use strawberries or kiwi! 

5) Utilize One Pan with Multiple Flavors

One trick I have been trying out is taking a cookie sheet and seperating it in half with aluminum foil. On one side I have chicken marinaded with balsamic, basil, maple syrup and dijon and on the other side I have chicken that is dusted with cumin, curry, salt and pepper. I have two totally different flavored proteins but cooking them in one pan. The same can go for sweet potatoes! I will have half diced with cinnamon, coconut oil and sea salt and the other side will be dusted with herbs de provence. Two flavors-one pan! 

6) Utilize Muffin Tins! 

These are SUCH a savior when it comes to meal prep! 

Egg cups (crack 1 egg in each one and fill with some veggies, salt and pepper) I sometimes add turkey bacon or turkey breast for added protein. Cook at 350 for abour 30 minutes and store in the fridge in a clear tupperware. 

Frozen Smoothie Cups: Make a protein shake as you normally would (I use 1 scoop whey protein powder, 2T unsweetened cocoa powder, 1T coconut oil, handful spinach, 1/2C berries and 1/3 banana, almond milk and ice) Once blended pour into muffin tins and freeze. once frozen, take out of the tins and keep in a plastic bag or tupperware in the freezer so you can grab a couple and go! A great idea would be to throw 3-4 in a tupperware before your workout; by the time you are done, the cups will be perfectly thawed out and ready to eat! 

Protein Bites: You don’t HAVE to make these in tins, but I find its a good way to measure portion control and lets you freeze them evenly! One sneaky trick I like is to always have something protein packed and sweet on hand. I ALWAYS have these in my freezer; literally ALWAYS. If I see that I am running low, I whip up another batch-they take 5 minutes to make! 

Ingredients (Chocolate Coconut Flavor)

  • 1/3C coconut flour
  • 1 Scoop vegan brown rice protein powder (you can use whatever protein you like!)
  • 1T chia seeds
  • 2T nut butter (I have cashew or almond on hand)
  • 1 dropper full of liquid stevia (optional)
  • 1-2T unsweetened cocoa powder
  • Enough water to make the whole mixture into a paste/dough
Chocolate Coconut Protein Bites!

Chocolate Coconut Protein Bites!

Mix ingredients with a fork (make sure that the nut butter is room temp) add water slowly until the ingredients form into a dough mixture. Form into 10 balls and place in muffin tins (you don’t have to use the tins but it is a good easy way to keep them from congealing into one another while freezing) 
Here are some other quick protein bite options

7) Prep meal components, not full meals

I used to prep full meals and put the same exact thing in tupperwares. Quinoa, chicken, greens beans. Quinoa, chicken, green beans. Omgeeee-this was beyond boring and actually made me crazy to open my fridge and see the same exact meals for 5/6 meals. I have found that I am actually way more efficient and look forward to eating my food WAY more when I simply have components prepared in my fridge rather than full meals. Some people would argue the complete opposite, however I like variety all day, everyday. If I cook up chicken breast, I don’t necessarily want to eat it with sweet potato and peppers everyday. 


Above, I have white rice (pre cooked) and chicken breast (pre cooked) with avocado and some peppers. This is just one meal using the rice and chicken that I had; added in some good fat and veggies! I will not eat this same meal again in the same day. Personal choice that makes my meals WAY more exciting.  I also sometimes season my food AFTER it is cooked to add instant new flavors to otherwise plain foods. Mustard, basil, oregano, cinnamon-you name it and I will use it on my food! 
8) It’s NOT All Or Nothing:

Remember that you don’t have to spend HOURS in the kitchen for ‘meal prep’ to happen. Focus on one thing at a time and nail it before overwhelming  yourself with everything all at once. If you want to ensure that breakfast is a priority, focus on prepping some breakfast items like egg cups or oats and whey protein in overnight oats. Have veggies pre washed and cut and the same goes for fruit. Start small; once you master one small task, you will feel confident in moving onto the rest of the food! 

9) Be Realistic

We all have crazy days and weeks where food prep just isn’t happening. Maybe work is insane, maybe you were traveling in the earlier part of the week. Whatever the case may be-don’t stress if you can’t get to your ‘normal’ prep schedule. I always ensure that my freezer has at least 1 bag of frozen fruit and veggies, chicken sausages that take 5 min to cook and defrost and frozen fresh herbs. I always sometimes also have leftovers in the freezer that makes those weeks way easier! If I anticipate traveling, I ensure that the week prior, I make some extra food to freeze for when I get back. defrost some frozen veggies and BAM! 


This is one of my biggest take aways I want you to think about from this post. Life is way more important that standing in the kitchen for hours cooking food and storing it in tupperware’s. Been there, done that and I won’t ever make it the priority in my life. If my food prep day is typically sunday and a friend asked me to go for lunch and shopping, there is no WAY that I would turn that down to sit in my kitchen and cook chicken and rice. Too much dependence on food prepping can take you away from experiencing life. Moderation and flexibility have to come into play because this is a part of life. Yes, I cook food and usually always have options to get me through the week, but I also eat a decent amount of food from local salad/sandwich shops, sashimi from my local sushi restaurant etc. Some days, I just want to NOT worry about cooking my food.  I finally came to a place where I realized that food prepping wasn’t the end all and be all of my healthy lifestyle. I can be healthy, eat right, stay lean and be happy without spending hours in the kitchen. You have to trust yourself and know that the only thing that will happen to you not DEPENDING on food prep is that you will experience freedom and flexibility and enjoyment in other areas of your life.  

Yes, I wanted to share these food prep tips with you because they ARE helpful in leading you down the right path but they are not written for you to add an obsessive component to your already structured life. Think outside the box and what really matters. Its experiences, its friends, family, career, social events and yes, while eating clean and healthy is one of the top 5 most important things in my life; I have taught myself to let go of the anxiety I feel when I am not set in a structured ‘plan’ and you know what? I have gotten leaner, happier and my workouts are 10x better since letting this stress roll off my shoulders. 





Coconut Chicken Tenders, Kale Salad and Eggs!

Coconut Chicken Tenders, Kale Salad and Eggs!

When I get in the kitchen with an idea, I really never know what will happen when I put it all together. Some recipes I make come out amazing and someeee not so amazing-oh well, thats the joy in creativity! It’s not that I am trying to ‘get better’ at cooking, but I am always looking to see where my strengths are and how I can work on the weaknesses.

Food to me is one of my favorite ways to share joy, embrace my creativity and sharing the love. Who doesn’t love a good home cooked meal?! I seriously look forward to every moment I have time to cook for family, friends, roommate, anyone! It’s a passion and with a healthy twist-I have come up with some pretty awesome recipes along the way.

I love to be inspired by seeing fresh and sometimes unusual ingredients when I shop, travel or just read a delicious sounding recipe.I love using new ingredients in my food to see if I like it, how it will turn out, will I use it again;  Cooking for me brings all of my favorite things together; friends, family, creativity and FOOD.


I eat a ton of it, and it can get BORING. I try to switch up the ways I make it and some days when I am just too tired, the easiest thing to do is throw on some simple spices like rosemary or basil or oregano, salt and pepper, little squeeze of lemon and cook it in a skillet or in the oven for about 25 minutes. BOOM. Chicken. That’s all fine and good, but as I mentioned, It can get boring.

Chicken is a blank slate to me. There are SO many ways to make it!

I tried out this recipe and it was SUCH a hit that I am sharing it with you all because, you need to go try it! I had no idea how it would turn out since this was a whole new way of cooking chicken so I was a bit skeptical. It did take some prep work, but nothing crazy!

I am following a slightly modified low FODMAPS style way of eating these days, as I am struggling with some GI issues to which I have gone to both my Doctor and a Dietician to help remedy. I personally suffer symptoms when I eat certain foods (most of which are on the high FODMAPS list) so I just avoid them! There is unfourtunately no diagnosis for it, it is simply a game of elimination and staying away from foods that aggravate me. My  worst culprits are garlic and onions, fruits higher in fructose such as apples, pears, watermon and veggies that contain a high amount of POLYOLS such as artichokes, snap peas, any artificial or sugar free foods and also inulin or chicory root fiber (this is added to a lot of ‘healthy’ foods) such as KIND bars and other protein/fiber filled snacks.

Basically,  I am cooking a lot these days to ensure that the foods I eat are safe for my body to handle. This doesn’t mean that I am avoiding eating at restaurants-NO WAY! But I am more conscious of it when I go out and ensure that I always tell the server my ‘allergies’ to especially garlic and onions

If you are looking for even MORE delicious chicken recipes when you are done salivating, check out the links below!




Coconut Chicken Tenders


  • 1lb Chicken Tenders
  • 1 Whole egg
  • 1/3 cup Unsweetened shredded coconut
  • 1/4 cup Coconut flour
  • 1/2 teaspoon salt


Step 1
Preheat oven to 375 degrees.
Mix coconut flour, unsweetened flakes, salt and pepper and place on a plate.
Step 2
Beat egg in a shallow dish and place tenders in the egg mixture until they are well coated.
Step 3
Dip each tender, 1 by 1 into the coconut mixture and coat well. (flip both sides in the mixture)
Step 4
Place on a pre-sprayed baking sheet and bake for about 25-27 minutes or until cooked through. (baking times may change depending on your oven)
Broil for the last min so the tenders get crispy!


Raw kale, washed and torn apart with my hands!

Raw kale, washed and torn apart with my hands!


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  • 1 bunch Kale (washed, and torn with hands into small pieces)
  • 1 cup Butternut squash
  • 1/3 cup Dried cranberries
  • 1/4 cup roasted pumpkin seeds


Step 1
Chop butternut squash into small cubes and roast in the oven at 400 degrees for about 20 minutes or until fork tender. (I threw on some salt and pepper) When cooled, set aside
Step 2
Place washed, dried and torn kale in a large bowl.
Add in cranberries
Step 3
Add vinaigrette to kale and massage well with the hands making sure the kale is engulfed in the dressing. Let it sit for about 15 minutes.
Step 4
Add in squash and pumpkin seeds
Step 5



  • 2 tablespoons Olive oil
  • 1 1/2 tablespoon apple cider vinegar
  • 1 teaspoon rice wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Maple syrup or honey (I used maple syrup)


Step 1
Mix add ingredients in a Jar and shake well!


I also have been eating a TON of eggs! I think one of these days I’m going to turn into one-I kid, I kid, but seriously? it’s a good thing they’re cheap and so easy! I go through them like no ones business. The best part about eggs?

Versatility. You can make them scrambled, sunny side up, hardboiled, you name it, there is a way to eat them that fits your life style. Short on time? Harboiled! Have some more time? Omelet!

And YES I eat the yolks, people! I get this question from clients and followers all the time. I eat the yolk for many reasons, 1 being that egg whites do NOTHING for my satiety. I could probably eat a dozen egg whites and still be hungry. Give me the yolk and the healthy fat in there sticks onto my bones a bit more!

They contain 100% of the fat soluble vitamins A, D, E and K as well as all the carotenoids, lutein and zeaxanthin found in an egg. They also contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, folate, vitamin B6 and vitamin B12. Compared to the yolk, the white doesn’t bring much to the table in terms of nutrients.

Below are some quick ideas but be sure to check the links below as well for some more EGGCELLENT recipes!


Lotsa Egg Recipes

Breakfast inspiration



Eggs with chicken sausage, veggies and 1/2 grapfruit #breakfast


2 whole eggs, 1/2C oats with strawberries, dollop of peanut butter and coffee #breakfast


As you can see, I love cooking but I love eating more. I eat foods that taste good, fuel my body right and make me feel like I can get through anything. Try to experiment when it comes to foods. Look online and at blogs to get some inspiration! The only way you will learn to cook or know if you like certain foods is to TRY! 




10 Tactics That Make Me Feel My Best-Cookies Included ;)

10 Tactics That Make Me Feel My Best-Cookies Included ;)

The other day I had two Girl Scout Cookies. Two. A caramel delight and a thin mint; my two favorite varieties. I ate them and moved on. Whoa. I blinked an eye for a second at the thought of that feeling afterwards-you know what I’m talking about-that ‘food guilt’ feeling after “OMG I ate two cookies–Well I just added 20 more minutes of cardio tomorrow” If you’re like me-you still are dealing with or have dealt with these thoughts after eating something so unimportant but delicious such as these two GS cookies.

Were they delicious? You bet

Was I hesitant to take them after I was in a situation that would have been hard to turn them away, yet totally doable? NOPE! I was taking them!

Do I regret it? Heeeecccck no. GS cookies come around only once a year and theres nothing like a frozen Thin mint. If you haven’t tried it-go. now.

I remember when I lived and breathed the “perfect” fitness mindset, eating clean 90% of the time and basing my week around my 1 ‘cheat’ meal which wasn’t even a cheat-it was something like a whole wheat pizza loaded with veggies or turkey sandwich on whole grain bread. Thinking of these meals as ‘cheats’ nowadays makes me laugh. Once I began seeing my body transform, I always had that desire to be perfect from my eating to my workouts. Nothing went outside the lines. Everything I did was planned from my pre portioned meals I would bring to everywhere to not skipping a single workout-ever.

Social life took somewhat of a backseat because I couldn’t go out and drink AND be put in a situation where I would have to eat something that wasn’t in my plan!

One mistake would ruin my day and make me feel like a failure. Food Guilt slowly would set in.

I remember being at restaurants with my family and thinking how much I ‘wish’ I could have that. My brother once ordered a hamburger (Which I love) with avocado (love even more), sprouts, romaine, caramelized onions on a seeded grilled bun served with sweet potato fries. uhhhhh….My turn came. I got the house salad, dressing on the side, no croutons, no cheese and grilled chicken with balsamic vinegar and mustard.


Now, there is nothing wrong with what I ordered if it was what I truly wanted and what made me happy. We all can be entitled to eating a really healthy meal if thats what we want so I am not saying there is anything wrong with that, but the truth is, I was depriving myself. I didn’t want what I ordered in the least. I was actually sad.

My food made me sad.

In this scenario, that is not okay. I looked at my brother with sad eyes and I remember looking at him and saying “I wish I could get that” 

“You can” he said.

“no, I can’t. I just can’t. I’ll be fine.” And turned away.

I think I was even more confused than him when I said “I can’t” have what he ordered. I mean he gave me a cockeyed look, the kind that a dog gives a human when they realize they aren’t getting any food from the table. Like “whhhhhhhaaaa?!”

But it was me that was in more disbelief. I was denying myself a meal I reallllly wanted because I ‘couldn’t eat it. This is no way to live life, depriving and depleting what made me happy.

I knew if I ate this burger meal that I would punish myself emotionally in the gym the next day. I couldn’t just. be.

I have come a long way since that very moment because I saw my food guilt for what it was: An unhealthy obsession. This is no way to live and I knew that. I had the mentality that I had to maintain my leanness and strictness with food and exercise because this was WHO I WAS!

I will say that the moment that I came to terms with the fact that I could eat what I wanted while still maintaining a healthy, happy life filled with social events, friends, parties, wine, family and food, I was able to enjoy every important aspect of life.

Along the way, I have learned some tactics that I stick to to this day that help me keep my mind under control. I have come to a place where I am so happy and content with my body and where I stand that I can trust myself. I find this is the biggest hurdle to get over- TRUST.

If you were like me, there was a time that you wouldn’t trust your body and mind to eat something that was ‘out of the ordinary’ If I eat that slice of pizza I am going to gain 10lbs and lose all of the muscle I have worked hard to get. Uhhh no-that won’t happen by eating 1 slice of pizza. It takes a while to gain food trust. Trust that you can eat and enjoy foods to their fullest extent knowing that if anything-this will have a positive effect on your mind, body and life.

I want to share some food/fitness tactics with you that helped me along the way come to the happiest relationship with food and my body that I have every had before because, life is so much more important and precious than protein shakes and eating cold chicken and asparagus out of a bag 5x a day.

1. Honor Your Hunger. 

If you are hungry. Eat. Listen to your body when it is giving you hunger cues. Maybe it is not at a ‘normal’ time that you usually eat one day, maybe you are about to get your period and you are ravenous–whatever the case may be–have a little something when your body is telling you it needs some food. If you ignore these signals, it can just create a vicsious cycle of overeating the next day and then having that ‘food guilt’ I usually stick to food that I know will tide me over until my next meal usually in the form of fats-10-16 almonds or an egg, turkey jerky or piece of sweet potato with nut butter.

2. Sit Down and Enjoy

I really try as hard as I can not to eat food from a package (unless its something like a protein bar etc- I won’t lay that out on a plate) I really want to ensure that when I eat, I know what I am eating and honoring my hunger as I mentioned in point 1. When I eat from a package or container, I have no idea how much I’m eating and don’t even really know if I am hungry or just eating to eat. When I can’t see how much I’m eating (like sticking a spoon into a container of ice cream) I’m way more likely to lose track and go a little overboard when I didn’t even want or mean to.  I grab a bowl or plate, put what I want on it and also make sure to SIT. Eating while standing is a pet peeve, don’t know why, but I always find it’s so much more enjoyable to sit and eat my food.

3. Stop Reading

I came across two articles the other day. One was entitled, “Don’t eat like a caveman”and the other was “Long Term Scientific Verification of the Paleo Diet”


So we have one article that is speaking of the negative effects of the ‘Paleo Diet’ and the other one is praising it’s practice with scientific evidence. What the heck are we supposed to do with that? This is exactly why this point made my list. How are you supposed to follow a specific diet that is written for the general population when  you have NO idea if it is good for you or not? Sure, you may see some benefits and swear by eating a certain way-trust me, I hear this ALL the time but the reason its called a diet is because it is not a way of eating for life. LIfe is about challenges and flexibility and enjoyment and following 1 specific diet that you don’t even know how its effecting your body or if its good for you can only lead to detrimental effects such as disease, food intolerances, bingeing, weight gain, depression, mood swings amongst others.  Cut out the chatter about certain ‘diets’ and focus on yourself for once.


4. Eating Clean 100% of the time Doesn’t Work


There was a time I weighed, measure, portioned out, packed baggies, food prepped ALL of the time. I am not exaggerating. When I wasn’t doing these things, I was thinking about it. It took over my life. It became an obsession without me even knowing. When I look back on that time in my life, it’s no wonder I had hit plateau’s and suffered extreme stress on my body. Not only that but I was constantly fatigued and also unhappy. I was depriving myself things that I wanted to eat but put in the off limits category-because god forbid I eat a whole wheat pizza or white potato. Seriously. I was crazy. I look at some feeds on Instagram and posts on Facebook of those preaching eating broccoli, chicken and brown rice 5x a day and saying phrases like “eat clean, train dirty” and “train insane or remain the same” Guys-you don’t have to train insane to see results nor should you eat clean 100% of the time.  Clean eating in general can mean different things for different people. For some, it means no artificial crap or chemicals and for others such as vegans or vegetarians it could mean meat, fish, eggs or dairy. The term itself doesn’t make sense!  Eating too strict for too long will cause you to rebound fast

Don’t misconstrue what I am saying here. I am not saying to eat junk and you can still get shredded. I myself stick to whole foods and generally artificial free foods the majority of the time, but what I am saying is that I leave wiggle room to eat whatever I want for that other 20-30%.

You don’t need to cut out food to lose fat. The most important thing is controlling your calorie and macronutrient intake, without freaking out if you eat two Girl Scout cookies or a slice of pizza. You don’t have to throw your hands up in the air and say ‘screw it’

Moderation with food choices is everything. Cookies here, french fries there, and lots of greens, fruits, veggies, good fats and proteins!


5. Step off the Scale

OMG, if I hear another person complain because they lost OR gained 1lb I will scream.  The scale is a number and nonetheless it is a number that takes nothing into account. Think about a number controlling how you feel about your body? Its ridiculous. We can gain weight around our periods (ladies) we can gain weight from eating a big meal and we can also lose weight from going to the bathroom. It is just a number. You just started a weight training program? Well you may be putting on some lean muscle and may not see the scale move. Just because you don’t see the scale move right away doesn’t mean a thing. Get off of it. Use a better measure such as a pair of pants, shorts or a skirt you own that you want to get back into.

6. Don’t go HARD In the Gym Everyday.

In fact, take a step back. Well, at least this worked for me. The second, I stopped obsessing about my workouts and freaking out over a missed session, realizing it was OKAY to miss two days in a row of working out, my whole outlook changed. I love taking two days off in a row. My workouts are better, my intensity is higher and my focus is way more spot on. Have you ever found yourself pushing through a workout when you just feel like crap. Then you still push through it but at the end when someone asks you how it went, you say “really crappy. I wasn’t feeling it today” Yeah, thats when you know you need to take a step back. Imagine how an AMAZING workout feels. Imagine having that reaction and feeling every single time you stepped foot in the gym. Honoring my body and its signals has been the greatest discovery. It takes time and trust for you to realize the significant mental and physical changes that will happen, but it will. Trust me.

7. Don’t Be Scared

I went swimming last week. Speedo, swim cap, goggles. Guys-I looked ridiculous. I was having a hard time even looking at myself in the mirror once I had my whole get-up on. My co-worker has been going swimming once a week and she asked me to join her. At first I was SO excited “YES!!” of course I would go! Swimming is such a good workout and I haven’t been ‘swimming’ as in- for exercise in, I can’t even remember how long. Then I let the reality set in. Uhhh, I was going to get on a speedo and swim cap and goggles and go to another gym and swim?! WHAT!? I freaked out for a moment. I like my routine, I like not having to be in a bathing suit. I’m comfortable. 

Then I literally had a “screw it” moment. I thought about all the times that I have the freedom to do whatever I want for my workouts. I had spent YEARS being so rigid in my routine that if someone were to suggest something else such as swimming or tennis or anything that wasn’t in my schedule, I would laugh and go about my merry way. 

Life is about challenging yourself and exposing yourself to everything and anything. Truth is-the act of swimming terrified me. Who would see me? Would I suck? I can’t suck! I’m a personal trainer and ‘in shape’ so I can’t let anyone see me struggle. You know what? Thats the beauty of trying something new and embracing the act of being scared. With my whole ‘get up’ on, we looked in the mirror briefly before going into the pool deck and laughed. We looked RIDIC but totally didn’t care. I made light of it and swam my heart out. WHOA what a challenge. This is hard work and really exhausting. I definitely did not excel at swimming and you know what? I felt awesome about it. I loved finding something where I kinda needed some work and guidance at. I realized I don’t have to be the best at everything surrounding physical activity just because ‘I’m a trainer’ I can suck and be scared and find something to work towards. 

I went swimming again yesterday.

 I will go swimming again next week. 

What a relief that I’m not scared anymore. I love it. 

8. Experiment with Different Food Choices

Chicken and broccoli. Egg whites and oats. Chicken and asparagus. Tilapia and green beans. Brown rice and chicken. Oh Em Geeeee. If I had to eat like this all day everyday, I think I would be miserable. I am not saying to eat like crap because some of these foods, I do have in some form most days, BUT to be on such a rigid schedule of eating the same foods, the same way every single day without any wiggle room-THAT would make me miserable. I love to cook, you all know that. It’s extremely therapeutic for me and beyond that, I love mixing new foods and new ingredients to see what I can come up with. Sometimes I succeed and sometimes I fail, but in the process I allow my body to expose itself to some wonderful new foods, nutrients, vitamins and minerals.  I challenge you to rotate foods that you are so used to eating at the same time, cooked the same way and replace it with something else. Who says you can’t have chicken for breakfast? If you eat eggs every single morning, try something new! Give eggs a rest for the AM and instead maybe have them for dinner. A simple change like this will shock the body and ensure that you won’t become intolerant or stop seeing physique changes.


Mixed greens with quinoa

Mixed greens with quinoa avocado, brussels sprouts, roasted chicken and roasted sweet potato

2 Whole eggs, roasted sweet and white potatoes, 1/2 grapefruit and mixed veggies in the eggs

2 Whole eggs, roasted sweet and white potatoes, 1/2 grapefruit and mixed veggies in the eggs

Coconut Chicken tenders

Coconut Chicken tenders

Kale salad with butternut squash, pepitas, dried cranberries and lemon/olive oil dressing

Kale salad with butternut squash, pepitas, dried cranberries and lemon/olive oil dressing

1 Slice Ezekial bread, 1 egg, 1 egg white, 1T whipped berry cream cheese

1 Slice Ezekial bread, 1 egg, 1 egg white, 1T whipped berry cream cheese

















9. Eat Veggies At All Meals

This one is simple. I aim to eat some sort of veggie at all meals. Pretty simple, right? Fiber and nutrients helps you stay satiated. Never eat veggies at breakfast or last meal of the day? Start with baby steps and add them into at least one of those meals first. See how you feel! 

10. Make Sleep a Priority

Sleep helps with fat loss? YOU BET! Lack of sleep can lead to all sorts of hormone imbalances and increases in cortisol (your stress hormone) that forces your body to hold onto excess fat. A successful 7-8 hours of sleep can help you stay more focused, see increases in energy levels, keep productivity high and is an extremely integral part of the recovery process from your hard earned workouts. Lack of sleep can also decrease insulin sensitivity. Sleep is just as important as eating right and moving often. I always ensure that I am getting at least 7 hours of sleep. DVR your favorite late night show. Shut off at night and your body with thank you!



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What Happens When Your Heart Isn’t Fully In.

What Happens When Your Heart Isn’t Fully In.

I always remember as a younger teen and child hearing the term “Put your heart into it” That saying always came during those important basketball, soccer practices or right before my dance recitals. It would be part of the pep talk that my coach, parents or instructor would give right before it was GO time. As a younger child, this basically meant that I should be giving all of my effort into what it was I was doing and make sure 110% effort was shown.

These were the times that I am sure your parents, like mine were trying to expose me to everything to see what I would get into and what peaked my interest to continue along with that hobby.

I played the flute.

I  took voice lessons.

I danced tap, hip-hop and jazz (which I always think about and make sure to thank my parents for sitting through those recitals!)

I played numerous sports like basketball, soccer, softball and later in HS I played field hockey and rowed crew.

Did I love all of these activities? No way. I didn’t really enjoy playing the flute, but I chose that instrument and it’s what I did for 4 years. I showed up at every flute lesson, practiced tirelessly and gave it my all at my final recitals and in elementary school orchestra. I knew I wasn’t going to continue playing the flute in High School, but  learning how to stick with an activity long enough to see if it would peak my interest is something that I knew would always be a part of my life, so therefore I gave my 110%

What ‘Putting your heart into it’ Can Really Mean

As we get older, “putting your heart into it” gets more cloudy. We learn to put even more of our efforts into things we care even less about. Let me explain.

I took classes in college that I dreaded even walking to, let alone sit and read from a textbook about. Anthropology? Really? I had to put my heart into this class? But I was studying exercise science and I wanted to learn about the human body! Why was I forced to take these Gen Ed classes that I knew wouldn’t serve any purpose in my life?

That’s the thing about life.

It teaches us out to become focused on whatever task we have at hand and thus causing us to hone in on what it IS that makes us tick. I knew I wasn’t going to major in anthropology, yet I knew I had to take this course regardless so I did put in efforts, but definitely not the same effort as I did for my Exercise Science Classes. I loved college for that reason.  It opened my eyes to a wide variety of classes, lectures and subjects, yet at the end of the day-I was in control of the majority of what I studied so I knew I was going in with passion.

I majored in Exercise Science which I was SO excited about. I LOVED going to anatomy labs and learning about biomechanics, kinesiology and the effects of exercise on the human body. I lived for that sh*t.  I put my heart into it because I wanted to learn more always.

Sooo; during those college years is where I learned how and where to put my heart into subjects that made me tick. When I got home, I would always do my Anatomy homework before my art  history homework because I wanted all of my best efforts to go toward what I loved. It made sense to me and it always worked out. I didn’t ignore, but I did set priorities.

Then, came the real world.

No more art history or anthropology  classes, let alone any class or studying of a subject that I truly didn’t have a passion for. I chose where to put my heart. This was the most liberating and scary feeling. I was supposed to just get thrown out there and do what I want to do everyday? uhhhhh.

Somewhere, as we transition to adulthood, putting your heart into something is more about passion, belief and enjoyment.  Along the way, we move further away from the effort piece because lets be honest, we all can put effort into something even if our hearts and minds are shut off. Did I want to attend the AFAA Group Fitness certification when I did it a couple years ago? Heck no. I am not a group fitness instructor, yet I went just in case I do sub a class here and there, and I got through the whole thing. My heart wasn’t there, but my mind, body and effort was.

As a an adult now, I have no one forcing me to take piano lessons, attend seminars or partake in cooking classes. I choose what to do, what to try, where to work, what to eat and what I’m doing tomorrow (for the most part) When something makes my eyes widen and heart pound and brings a smile to my face or simply it’s something that makes me feel good-I do it. I don’t ask questions and don’t think about how I will be seen or looked at by others. I just go.

My Decision To Compete

When I took the leap to participate in a bikini competition, I had no idea what I was in for. I had no idea if I would even like the process-but I did know that there was this underlying passion for wanting to attempt to try.

Little did I know the world it would lead me to.

Learning, discovering, transforming, paying attention to, and loving myself and others around me. It was a very selfish time in my life when I competed in my first show, but after being in a horrible relationship for over 2 years, it was a godsend. I finally had the time to focus on myself. My confidence, my inner self, and my life. To say I put my heart in it is a understatement. I took this thing as serious as you can imagine. I didn’t drink for 7 months leading up to my show. Not even a sip of wine.

Some may read that and think that it was WAY restrictive and how could I actually been enjoying myself during this time? I wanted NOTHING else in the world at that time in my life than to accomplish this goal. I never skipped a workout. I followed my coaches instructions each week to a a “T” I strength trained and did the amount of cardio I was told. I never skipped a week of check-in’s complete with pictures and my thoughts for the week. When I was told to adjust something, I never complained or asked questions, I just did it. I woke up at 7:30am every Sunday for a couple of months leading up to the show to attend posing class and the group workout at the CSF studio. This is where my anxiety floated out of my body. I was with my friends whom I had developed unbreakable bonds with, I was surrounded by like-minded women, all with a fire and passion for competitions and/or making some life transformation whether physical, mental or both.

When it was show time, I had never been more ready in my life. I had people who didn’t think I would go through with it and some who wanted nothing to do with the fact that this was my newfound hobby. It had become a part of my life and my heart was nowhere else but that stage. I remember that feeling after getting up there. “Holy crap. I did it” I had no idea how I placed or even what I did on stage (it was somewhat of a black out moment because of the excitement and nerves) but I did know one thing. I left my heart on that stage.

I made a promise from that moment on that when I decide to compete, I will be 100% THERE. Mentally and physically. I saw myself push to the extreme. I pushed through the easy days and extremely tough days. Not everything was sunshine and rainbows. I had doubts, I had tears, but I also had heart. I made the promise that my heart NEEDS to be there first and foremost and that in general, when I decide to pursue any new goal, the drive and passion has to be present because in the long run, this is what will push me through it.

Every Time I made the decision to compete in another competition thereafter, I ensured that my mind would be ‘in it’  besides just following a set of directions on paper for what needs to be done.

“Eat this. Do this during your workout. Pose 15 minutes and send a video. Pick a suit” These are somewhat simple tasks to ask if you are following a ‘show prep’ guideline All I need to do is listen and repeat but what is the point of going through it if I don’t truly want to go through with it?

The Back to Back Show Experience

I remember the 2 competitions I did in 2012. The first one was in August at Atlantic City. This was by far the most memorable show I have competed in. It was the first time I had gotten back on stage after the most serious health scare I have had in my entire life. The health scare that put me in the hospital for 2 weeks. The health scare where I literally saw my life flash before my eyes. When I was in recovery, I had a lot of time to think. Think about my body, my life, how we take our bodies and what they are capable for granted.

Lying there with ample time to think about everything in my life, I made another commitment to never push my body past a place where I knew it wasn’t meant to be. This isn’t to say I won’t push hard during a workout or giving my all into something, it simply means pushing my body to a place where I know my health may be at risk.

I had no idea even if I was going to be able to lift weights again so soon after I was released. I followed the regimen given to me which was walking. That’s it. I could walk for miles and miles, on an incline, outside, inside, wherever I could walk, thats what I could do and only that. But what about lifting? Heeeeeccckkkk no. And you know what? I was A-OK with that. I had so many people ask me “aren’t you itching to get back to lifting weights?!” The short answer was obviously “Yes” but the long answer was “when my body is ready, I will be back. The gym and weights will always be there. ALWAYS. This is the time for me to heal and get better.”

but when I was given the green light to go-I took it easy, always listening to my body and kept that show date in the back of my mind. I wanted to do this show more than ANY I had done to prove to myself that I was back in the game, healthy, happy and that I was not going to let this situation or now big scar on my belly tear me away. I was HUNGRY for that show.

Not far after, coming off from such a high post Atlantic City,  I decided to continue on and participate in the Boston FAP show only a couple months later.

Big mistake.

I was physically there, but not at all mentally there which is 80% of competing. I had worked so hard for the Atlantic City show, getting my mind and body in the right space, that trying to continue prepping and dieting for another 6 weeks was a poor decision. By the time show day rolled around, I had one thought in my head “can I we get this over with already?” Whhhhhaaattt?!?! I had never had those thoughts in my head, yet this is truly how I felt. I got on stage when it was my turn and I might as well have been walking in my own apartment. I put on the smiles and hit my poses, but boy was I out of it. I just didn’t have that burning fire in me and I felt mentally and physically exhausted. My coach saw it, my family saw it but most importantly I saw it.  I had always put my heart into everything I did including competing so why did I feel the need to push myself to do this specific show ‘just to do it?’ I had no idea at the time, but I will say that I learned  to not make this mistake again in the future.

Decisions Decisions

I have learned throughout my adult years that I am capable of doing anything I want if I am inspired and hooked. We all make decisions every single day. What to eat, what to wear, which route to take to work, what to eat for dinner. These are simple tasks.

The bigger decisions we make may impact our lives just a bit more.

Where will my next job be?

 What is the next step in my life? 

Can I really take this acting class even though none of my friends are doing it with me? 

Should I go on that date? 

These decisions get a bit more dicey and important and it is so integral to acknowledge how you feel when making them as they may be a huge factor in your happiness.

My decision to pull out of the competition this spring came from a place deep within.  I started going through the prep phase-had a date to go pick out a new suit, started ‘dieting’ loosely still I was still pretty far out, but regardless of the easy tasks I was given from my coach, I pictured myself going through prep at the stage I am in my life right now. I am loving life right now. I am spending lots of time with friends, being extremely social, recently moved apartments in Boston so fully taking advantage of my new neighborhood, eating, drinking, working out for enjoyment and challenge, having wine when I want it and treats as well.  I am beyond happy right now.

I am in no way that prepping for shows fills a void where I ‘wasn’t’ happy in my life–absolutely not! I freakin’ LOVE it, but I am just loving my life just a little too much to commit to something that will change my lifestyle for a few months.

Besides not getting in the right mindset mentally, I also have to be aware of my body, physically. Ever since my surgery in 2012, I have been dealing with some annoying GI issues. I have gone back and forth to the doctor, taken numerous breath tests, endoscopy’s etc. I am A-OKAY in fact, better than I ever have been, but I do have to follow somewhat of a 70/30 way of eating right now that best fits my dietary concerns. My health will ALWAYS come first and right now is not the best time to be show dieting.

My heart? It wasn’t fully in it as well. I had been fighting it for weeks, but deep down I knew it wasn’t there. I was getting anxious, overwhelmed,nervous and frustrated. It started taking over my thoughts while I was at home, at work, doing anything.


I am not at all perfect, and I am human. I can make a decision and then back away knowing this wasn’t the best decision for me. So I had to listen to my heart and back away, knowing this was the best possible answer to the solution. I am so relieved that I have made the decision that I know will best serve me right now.  

There is no magic pill or formula to follow when trying to decide if something is best for you. Its a feeling.  

I guess I am proud that I know myself so well to figure out so early on that I needed to take a step back. Scary as it was, my heart can’t lie.


What I learned? Well, I’m learning something new about myself every single day-thank goodness! This is one of the most enjoyable parts of life! I am in control of what I want to accomplish every day and that is something to be grateful for. 

I will always trust my gut. 

I don’t call anything failure-I call it a learning moment.




Competition Prep-Lessons and Tips!

Competition Prep-Lessons and Tips!

As I sit here reflecting on last weekend that I spent  at Cathy Savage Fitness studios, I can’t help but feel such a sense of happiness and pride for the fact that I am a part of a team that positively impacts the lives of so many women. This is my 4th camp attending as a coach for CSF and every single time, I leave the studio with a fresh mind and invigorated spirit.

It is so hard to describe to my clients and others in my life what it is that I do this weekend at “Camp Savage” In fact, it can be quite a challenge to simply describe what it means in general that I compete in fitness competitions and Coach for the team as well.

Me: ” I compete as well as coach women for fitness competitions”

Others:Oh cool! so you are a body builder?” or “Cool so, good luck in your show this weekend!” (when I was explaining on Friday to my clients about Camp Savage) or “how much weight do you lift during the competitions”

Of course people who have no idea about what it means to compete in fitness competitions are confused by what exactly it means. I have been involved with CSF and this lifestyle since 2011 and every time I go to explain to someone what it means, I know my explanation leaves that person some room for wonder and questioning.

I, in no way, get frustrated that they don’t ‘understand’ what it means because being a part of this lifestyle and competing in shows is not something that everyone knows exists. The confusion on their faces and the questioning is just something that I am used to, and I am fully prepared to explain in the best way that I can.


I am proud to be both a fitness competitor AND a coach and simply explain that the reason I love doing this is because of the entire mind/body transformation. The confidence that these women gain from going through this process is beyond anything I have ever seen. The act of getting on stage is just the icing on the cake for all of the hard work (spiritually, mentally and physically) that these women put in.

The sport of competing goes WELL beyond simply getting on stage. Training and immersing yourself into this sport entails a complete mind, body, physical and emotional transformation as well. When I was first training for my first show, my goal was to get on stage–that’s about it. I still to this day have no idea even how I placed, nor at the time, did I care how I did at all. I did it to get up there. This is half of the battle when deciding whether or not competitions are the right thing for each individual. 

Sure, I can train and diet my butt off and do all of the ‘homework’ necessary to get to the show, but the physical act of getting on a stage in front of hundreds of strangers in a tiny little bikini? This is certainly not some people’s ideas of ‘fun’ Now, how to explain this to others is a whole other story

Camp Savage is a weekend that is so much more than simply learning about getting on stage. It is a weekend that brings together women from all walks of life who have one common interest-Fitness and their Health. These women all have a passion for fitness and bettering themselves. They all are here for some reason-it is not just a thought they woke up one morning and said “oh sure I think I’ll attend Camp Savage this weekend” No way. 

These women wake up and know that they want to obtain some goal.  Every single woman that walks through that door has a story. Some have overcome great illness, some have had very unhealthy past competition history, some have no support, some have already made an enormous weight loss transformation. Some women come to camp thinking “I will learn how to compete” and they leave having an entire new outlook on life. It is so much more  than simply putting on heels, getting a tan and throwing on an expensive, sparkly suit.  Some women are part of CSF and will never compete! Its about having a support system and immersing themselves in a healthy, happy, lifestyle transformation. 



I have been part of this team for 4 years and the stories, journeys and triumphs that I hear during this weekend never cease to amaze me.  I am so proud and humbled to be a part of this team coaching. The support, camaraderie, tools and wealth of knowledge the CSF staff shares made the competition a life changing experience. 




Is competing for me? 

A big question I get a lot is “why do you compete? You don’t win any money so what’s the deal, Naomi?”

Well there are definitely some things you should know before you just decide to participate in a competition. I learned all of these points once I joined CSF so if you are thinking about it and don’t know everything-that’s OKAY!! You will learn every single morsel of info along the way. 

My first show in 2011

My first show in 2011

  • #1 tip would be don’t just do it for the actual competition. What I mean by this is, If you are going into this idea of a competition hoping to place #1 I would erase that idea out of your mind.  When you make the decision to train and work towards a fitness competition there is so much more that goes in to it than simply what you place on stage. Committing to this is a goal in itself and you have to allow yourself to love the love the process and your body. It is so so important to put in your best effort and learn to appreciate the results you get without worrying about how other people are judging you. If you go in expecting nothing and do end up placing, it’ll be that much sweeter!
  • #2 tip would be to Find a reputable Coach. I knew when I made the decision to finally compete, I was not going about this solo. It is so important to find support throughout the process with someone you trust and has a reliable reputation. You should do your research thoroughly and network with others to find a company and coach that aligns with your beliefs. I knew that beyond a coach, I wanted a team/network of women to do this together. I didn’t want to do this solo, hence why I joined CSF so I would be surrounded by like minded women. I also knew I didn’t want a coach whose methods would be insanely hard to follow such as eating tilapia and sweet potatoes every meal, cardio 5x a week and having insane ‘week of show’ methods. Competing should involve some moderation and balance AND fun. 
  • #3 tip which is a great one to piggy back on #2 is making sure you have a support system. There will be haters-as with anything in life, when you are so focused on a goal, you will have people who will try to stand in your way; whether they are jealous or simply don’t want to see you succeed, you must stay focused on the task at hand. It is so important for those around you to ‘get’ what you are doing. You will have plenty (if not most) not truly understand what it is you are doing or why, but you should be prepared to give a confident, clear answer. You will get questioned as to why you can’t eat certain things or drink alcohol or why you have to spend $$$ on a bikini you can’t wear to the beach. At the end of the day its your choice, not theirs and if they can’t hang, they shouldn’t be in your life. I would also suggest to keep your bi*chin’ to yourself. You can’t expect to have everyone support you if you just spend your days complaining about why you are doing what you are doing. Keep it to yourself. You made this choice, not them. 

What Have I Learned from Competing?

I have learned quite a bit about myself from competing in fitness shows. Some good, some not so good, but at the end of the day, every single thing that happened was a learning moment. All of these tid bits I have learned stick with me long after a show is over and they will really help motivate you and also give you some insight into what to watch for! 

  • Increase self confidence. The act of competing can be a very vain sport, yes you are training  yourself, getting in front of hundreds in a tiny bikini and showing off YOUR hard work. How can this not be a self centered sport? Be aware of the entire process and ensure that it is not changing you are a person. If you surround yourself with the right people, coaches, mentors, friends and other fellow competitors, this sport has the ability to give your self confidence a HUGE boost. When I made the decision to compete I was stuck in a horrible, emotionally abusive relationship. Seeing my body transform was just the icing on the cake for giving my the self confidence to move forward. I had believed in myself all along, but it took some serious self love and going about the journey in the right way to give me that push.  Remember that you are in control of everything that you feel and own it!
  • Get out of your comfort zone: So, I’ll be honest, getting on stage in a tiny bikini scared the daylights out of me. I didn’t even think I would follow through with it when I started training. I was getting tired of explaining to people what I was doing and having the same reaction “Wait, what are you doing? And why?” However, after a while, I was so proud to share my journey with others in hopes of inspiration and motivation for them to get out of their comfort zone and follow something they have always wanted to do. Take this experience and use it as a fresh starting point for you to follow anything you want in life!
  • Inspire others. I would highly suggest you share your experience via social media or even start a blog or join some fitness forums to share your journey. You will be so surprised at how many people will be inspired and motivated by hearing your personal story. Try to not just go through the motions, but really take each day and enjoy every moment. The dedication, focus and the self control you are putting in is so beyond what most people are willing to do so use it to your advantage. 
  • Don’t take it to seriously. You don’t have to be the girl at the BBQ walking around with a gallon jug of water. It may be hard to believe, but you can still have a life AND train for a fitness competition-the goal is going about it in the right way, with the right coach/team.  I know that competing can be temporarily quite extreme as compared to a normal lifestyle so try to be open minded and you certainly don’t have to go around with your nose up in the air letting everyone you know you are training for a fitness show. If your friends invite you to a movie and dinner, GO! You don’t have to sit home with the excuse that you have to go to the gym in the morning. You still can do all of the above. Choose something healthy on the menu, see a movie, spend time with friends and take a nap the next day if you’re tired. Work hard, stay humble and enjoy life along the way. 

When it comes to competing in general, I tend to really avoid all outside nonsense. I think that as healthy as some of these competitors claim they are and as healthy as we can come off–there are plenty of unhealthy habits and body image/disordered eating patterns that can accompany what it takes to get on that stage. What I mean by ‘avoiding outside nonsense’ is that when training and dieting, people will talk. Girls will talk to each other about their diet “how many starches are you on” “how many days of cardio are you doing” “How many servings of fat are you taking in” It is just ENOUGH already. There is no need to compare what YOU are doing to prep for a show to another girl. We see all sorts of things backstage. Girls popping hamburgers and fries the night before to get more ‘vascular’ to girls not eating at all the day of the show. The extremes of this sport can reach a very unhealthy place which is why I try to block out all of the bull. I stick to my plan and that’s all I know. I also know that you need to have a healthy relationship with food and exercise to succeed here. 

The way you go into a show is like any other event.  You are training for an event. After the event, you will go back to your more balanced, healthy eating habits! Its as simple as that.

This sport is certainly not for everyone and that is what I want to get across here. THINK about why you want to compete. Is it for you? Your family? Your friends? Your Boyfriend? I love competing and will always be a part of the team whether or not I have a show, but I have to say that there is a lot of sacrifice that comes along with it . You need to think about YOU and YOUR LIFE. Obviously, I will send you right along to Cathy Savage Fitness, who without-I wouldn’t be competing at all. 


Competing can be the most exciting, amazing, phenomenal experience, but at the same time one of the loneliest, scariest and most challenging. Get on that support system! 


The Art of Doing Less and Why It can Change Your Life.

The Art of Doing Less and Why It can Change Your Life.

So you’re telling me that I can eat fruit after my workout, does that mean it should be a banana or berries or an apple? And if it’s a banana, should it be the whole banana or half? Because you know, bananas are high in starch content. And if I can’t eat peanut butter does that mean that I can’t eat almond butter? What about whole almonds, not in ‘butter form?” And you say protein but what about salmon because salmon is fatty so would that count as a fat or a protein?

These were the questions that went on in my head at a time in my life where the stress about food and exercise was basically the only thing on my mind. To this day I get questions like this from clients and from my girls who are competing (but not even necessarily show ‘prepping’) Rightfully so they may have these questions because they want to ensure they are doing everything ‘right’ When it comes down to it, eating an apple or berries post workout will not be the downfall in seeing any sort of transformation in ones physique and fat loss. The negligable difference between these fruits is not what will change ones body, BUT with so much information out there, its no wonder why we think of these questions constantly. 

Just the other day I had a client say to me that he made ‘healthy pizza’ but it wasn’t the same as a good ole’ piece of cheese pizza from his favorite restaurant. He misses pizza SO MUCH. Pizza is his favorite food.

I asked him politely “Why do you miss it? Why can’t you eat it?”

He said “well I’m prepping for the summertime and need to slim down so I’m avoiding it.”

I said “You’re avoiding pizza completely until the summer?!”

He responded “Yes”

“Wow” I said. “Well, to ease your mind a bit, I hope you know that there is nothing wrong with having a slice of pizza every now and again. The more you turn yourself away and label it as an ‘off limit food’ the more you are going to crave it and eventually burn out and eat a whole pie. There will come a time where being so strict all of the time will be detrimental toward you reaching your goals.  I, as your trainer am telling you to go have a slice of pizza. Life is too short and nothing will happen to your body, I promise you”

He knew I was right and he told me he would think about getting a real slice that week. 

I was somewhat sad to hear that he was so strict and cut himself off from one of his favorite foods just to get beach-body ready, which is at least 5 months away. I get that he viewed pizza as the enemy,  and really wanted to stick to his regimented routine of eating and exercising, but there is an aspect of this that is just unhealthy and will hinder progress all together. I’ve been there. I know what food labeling can do to ones relationship with food and body image. 

Too much stress and anxiety about food; how much, what portions, what brand, when we eat it, how we eat can take a very unhealthy and dangerous turn for those who are trying to lose bodyfat AND also still want to enjoy life!

I see this stress about food more and more and I am here to share my thoughts about the act of thinking more and doing less and why this may be the missing piece to a successful, healthier and happier 2015.

There was a time in my life where I used to stress about everything when it came to food and workouts. I never allowed myself anything that I truly wanted. I ate the typical ‘clean eats’ such as oatmeal, fruit, veggies, complex carbs, nut butters and that’s about it. I avoided social events so I could stick to the foods that I was familiar with, I avoided alcohol even though I was pining for 1 glass of wine, I never had a sweet and god forbid I even touch bread! The crackers and cheese that I was obsessed with or a good ole turkey sandwich was certainly not on my list of options! Besides just the food restrictions rules I set for myself, I was doing endless amounts of cardio-45-60 minutes a day.

I wasn’t losing fat, I was somewhat uncomfortable in my own skin, I wasn’t happy and I was also tired. I couldn’t help but wonder if I was doing TOO MUCH and EATING TOO LITTLE. The fact that I was stressing over everything and having constant food anxiety about little things like “omg I hope I don’t get offered a cookie because I don’t want to have to say no” was hindering my results.

I am sure some of you can relate to my experience. While in the process of you trying to reach your goals, how many of you have said to yourself:

I feel fat. I am fat

I can’t do this.

I’ll never look like those instagram/pinterest models

This sucks.

When will I see changes. 

You may get super strict and live off chicken, broccoli and sweet potatoes 4x a day, cut out ‘carbs’ feel fatigued, moody, extra judgemental, push yourself too hard without adequate recovery. This is NOT a way to live yet so many of us at some point put ourselves through this experience. Why? For what? In the long run, metabolic damage will get the best of you making it harder for you to lose body fat.

Now, I am not saying that everyone will experience what I did. There are some women who will calorie restrict in an unhealthy way and of course they will lose fat in the short term, BUT  what they are not thinking of is the effect they are creating in the long term; they will completely destroy their metabolism, making it harder to keep fat off going forward. Not only that, but they will get burnt out.

While I was very regimented about my workouts (I would run on various speeds for about 45 minutes a day and then go to the elliptical for another 20 minutes and sometimes throw in some ab work) I wasn’t incorporating strength training into my workout regimen. You could call me a ‘cardio junkie’  I was doing about 6 days of cardio for 45-55 minutes at a time. That was the bulk of my workouts. I didn’t do any yoga, pilates, classes and lifted weights about 1-2 times a week AFTER my crazy cardio sessions. I was eating healthy food–really really healthy food but I was eating quite a bit because I was always hungry (which is a side effect of too much cardio) My body was storing fat and I was very uncomfortable in my own skin.


(This picture was from winter 2009)

I am in no way ‘overweight’ in the above picture, but I was certainly in a place that was unhealthy physically and mentally. 

I knew I was causing myself more harm than good and something needed to change. When I decided to participate in my first fitness competition, yes I took the whole ‘diet change’ very seriously, but it wasn’t the specific diet that helped me. I was already used to eating healthy and all throughout the day, but rather, It was the way I was eating that helped me. Getting to a place of eating that was regimented yet very flexible helped me to appreciate food and realize that I could eat anything in moderation and I wouldn’t blow up like a cow.

With the addition of my newfound 4-5 day a week strength training routine and only 30 minutes of cardio 2x a week, I began to see my body transform right before my eyes. How I came to a happy place with my workout routine took me years to figure out, and it is not over! I learn new things about myself everyday.

I realized that my previous eating less (calorie restriction) and moving more (excessive cardio) was wreaking havoc on my body. Eating less does not create the need to burn body fat. Instead, it creates the need for the body to slow down. The body will actually store fat when you are in such a calorie defecit. It burns muscle tissue thus, forcing the body to lose muscle, not fat.

I had to do something very brave for all of this to happen. 

I had to DO LESS, stop overthinking and EAT MORE.

I never in a million years thought that this would happen and I would not only see results, but that I would be HAPPY. Finally I would be set free.

  • I was going to be eating more frequently and in bigger portions with VARIETY.
  • I was going to be eating bread
  • I was going to be spending the bulk of my workouts in the weight room
  • I was going to be eating foods that I ENJOY but have avoided
  • I was going to avoid excess steady state cardio and in fact decrease it to only 2 HIIT sessions of 30 minutes a week.
  • Whoa.

To say I was terrified was an under-statement. I was about to undergo a huge transformation in terms of the way I viewed exercise and food. I trusted the process and knew something needed to be shaken up, not only for my body to change a bit, but also for my mental health. I was so focused on food that I was forgetting about the enjoyment and satisfaction of relationships, friendships, social events, trying new activities and getting out of my comfort zone. It helped me build confidence and got me out of a horrible relationship that I know was just adding to my stress.  I was scared but SO excited.

Below are some things I did (AND STILL DO!) a little differently Than I was doing before. 

  • I always put one new item from each food group in my cart on my grocery run to increase variety.
  • Once a week or every other week or once a month, (depending on when I eat out) I order something on a menu that I always used to avoid because it was ‘bad’ (if I want it of course. There will be times that I want my ‘usual’
  • I no longer food labeling “good” and “bad”
  • I see food something delicious that may even aid in helping me stay strong through my workouts. Now, if I want a cookie or extra slice of bread, I never say “well, time to add in 20 more minutes of cardio” Which was my thought process before. Now, I say “This will help me get through my workout” or “This will help me recover”
  • In the gym, focus on quality, not quantity and all of my workouts are under 60 minutes. (besides yoga)
  • I take 2 FULL rest days. (that doesn’t even mean yoga. That means NOTHING)
  • I incorporate 1 if not 2- 90 minute vinyasa yoga classes a week 
  • I listen to some relaxing, guided meditation each night before bed instead of scrolling through my phone which helps me manage my anxiety.
  • I eat chocolate when I want(dark chocolate in the evening) which satisfied my sweet tooth
  • I no longer stress over ridiculous things like the calorie difference between an apple and a kiwi.
  • I smile more
  • I eat things that I want such as full fat cheese, sandwiches, wine, chocolate all with a moderation approach and a balanced, level head. 
  • I follow my 8 non negotiables
So, I am sure with all these rules that I follow, you are saying “Yeah, Yeah, Naomi…that works for you, so how do you know this is going to work for me?”
Well the truth is-I don’t know for sure that this will work for you when it comes to food anxiety and  reaping the benefits of DOING LESS. What I do know is that by listening and being more in tune with your OWN BODY that you will be able to understand what it is that your body needs to be happy. You don’t want to be pushing it to a place where it is not meant to go. 
Keep in mind that when you make a conscious decision regarding your body and your choices, this is just it: you are the one who is making that choice-so be aware of that. If you are going around and saying “ughh I wish I could eat that” the truth is…you can! but you’re choocing not to and by choosing not to, you  are making it  that much harder to have a positive reaction and thus be happy with yourself. This can lead to a down spiraling of events such as negative self talk, poor body image, unhappiness or binging. We all need to take a step back and just chill. It’s important to see the bigger picture here. Life. 

The bottomline that I want you to take away from my post today is that over-thinking and stressing about food and exercise will not get you any closer to your goals. You need to give yourself a break and realize that you are just doing your best. If you want a glass of wine, go for it. If you want a piece of bread with cheese-eat it! 

 The amount of stress you will feel trickle off of your body will make everything worth while. All it takes is just that 1 instance of  you doing something that you haven’t done before to realize that this is ANYTHING BUT SCARY. Freeing yourself from food anxiety is one of the most liberating, healthy, sane, smart and vulnerable things you will do for yourself. 

Challenge yourself to pick 2-3 items about the way you currently view exercise and food that you can work to change. It doesn’t have to be overnight. I understand that the most important things take time. Do this for YOU. 


 I would LOVE to hear your comments below or on my 1FitFoodie Facebook Page. (Search: Onefitfoodie)