Eat Clean: 10 Fish You Should Avoid & Why

Fish is one of the healthiest foods you can consume. It is filled with lean protein, good fats, and is shown to reduce heart disease, boost brain health, and more!

What’s The Catch?

These health effects can easily be canceled out if you consume fish that is contaminated with mercury, antibiotics, or harmful chemicals.

Fish You Should Steer Clear Of:

1. Imported Catfish: Imported Catfish may contain antibiotics that are banned in the U.S.
2. Farmed Eel: Farmed Eel is high in PCB chemicals and mercury
3. King Mackerel: King Mackerel tends to contain high levels of mercury
4. Orange Roughy: Orange Roughy contains high levels of mercury & is overfished
5. Chilean Sea Bass: Like Orange Roughy, overfished & contains high levels of mercury
6. Shark: Shark meat contains high levels of mercury
7. Imported Shrimp: Imported Shrimp may contain antibiotics and chemical residue
8. Swordfish: Like many larger fish species, Swordfish is high in mercury
9. Tilefish: Tilefish are high in mercury
10. Bluefin Tuna: Tuna contains mercury, but Bluefin carries the highest levels.

So, Why Is Mercury Bad?

According to the National Wildlife Foundation, mercy can “adversely alter the neurological and reproductive systems of humans and wildlife.” There is evidence, said the environmental group in a November report, that the dangerous pollutant is accumulating in more habitats and wildlife than previously thought.”

Reports suggests that small traces of mercury may be enough to cause restricted brain development or other health problems for humans.

Other reports also stressed that consumption of “everyday” amounts of fish with higher mercury levels can be damaging to the health of children and the developing fetus in a pregnant woman.

While it is important to be cautious, seafood is safe to consume in regular amounts. Just be on the look out for the fish I have noted above.

Stay Strong, Gorgeous!

XOXO

 

The Toughest Lift Of All, Is Your Butt Off That Couch

Here is some humorous motivation for you all! (: This speaks the truth! The hardest part about working out is getting off your booty and getting active!! Get out there and work it!!

Eat Clean: GMOs 101

What are GMOs?

GMOs, or Genetically Modified Organisms, are any living organism that has been genetically manipulated by a scientist for some desired purpose. Playing God, so-to-speak.

The Big GMO Crops:

• Corn
• Soybeans
• Canola (Rapeseed)
• Rice
• Cottonseed Oil
• Sugar Beets

The above doesn’t include meat, so meat is safe right?

Think again.

Unless you are buying organic meat, the meat has most likely been raised on GM grain.

Genetically Modified foods are NOT safe to eat.

GMOs have been linked to thousands of toxic and allergenic reactions, thousands of sick, sterile, and dead livestock, and damage to virtually every organ and system studied in lab animals.

Look at the scientific studies. Do your research!

More information is available at: nogmoproject.org

 

Stay Strong, Gorgeous!

XOXO

Girl, Get ‘Cha Lift On: Why Women Should Lift Weights

Myth: Weightlifting causes women to gain big, bulky muscles, turning them into an incredible hulk-looking being.

Fact: Weightlifting causes women to gain strength, confidence, and independence. It also increases metabolism, reduces body fat, and contributes to good bone health.

Why Women Won’t Get “Big” From Lifting Weights:

• Hormones: Bottom line, women do not possess the levels of testosterone necessary to develop a big, bulky physique. Any female that you see with this type of figure is usually supplementing with hormones.
• Diet: It is extremely difficult (ask any bodybuilder who is trying to gain massive muscle) to put on big, bulky muscle weight. The way you eat will determine how your body develops. A bulking diet looks far different from a fat-loss, lean-muscle diet. A diet including lean proteins, veggies, and healthy fats along with a full-body weight training program is an effective plan to fat-loss and lean-muscle building for most women.

Why You Should Get ‘Cha Lift On:

• Fat Loss: The more muscle a women has, the more calories she will burn at rest. Muscles speed up your metabolism, resulting in fat loss.
• Bone Health: As you age, bone health becomes increasingly important. Multiple studies have shown that lifting weights regularly increases bone density.
• Independence: Strong makes everything easier. Carrying all those groceries inside? Now you can do it in one trip. Rearranging your furniture? You can do it all by yourself. Moving to a new apartment? Quick and easy. Your car broke down and your grandmother needs to be taken to the doctor? No problem, you can carry her there (okay, this one is unlikely but hey, it could happen).
• Confidence: I’ve always said that beauty is confidence, pure confidence. This confidence can come from accomplishing your goals at the gym. When you realize your outer strength, you can become in touch with your inner strength. Both are extremely important to your health and well-being. Confidence at the gym can begin to radiate to your outside life.

Maybe I convinced you. Maybe I made you think twice about your hour cardio sessions with no weight training. I hope so. I only ask that you try it out for a few weeks, and see how you feel. I promise it will be worth it!

Try It Out:

Do  3-4 sets of each of these simple moves. Choose the weight your comfortable with.

Day 1

1. Squats: 10 reps w/ dumbbells
2. Lunges: 10 reps each leg w/ dumbbells
3. Shoulder Raises: 10 reps each shoulder w/ dumbells
   

Day 2

1. Bicep Curls: 10-12 reps w/ dumbbells
2. Skull-Crushers: 10-12 reps w/ dumbbells
3. Push-Ups: As many as you can/ 2x

Day 3

1. Assisted Pull-Ups: As many as you can/ 2x
2. Overhead Press: 10-12reps w/ dumbbells
3. Wide Row: 10-12reps w/ dumbbells

Stay Strong, Gorgeous! (And Get ‘Cha Lift On!)

XOXO

YOU Are More Than A Number!

Primadonnas, please remember: You are more than a number on the scale!

For some reason, women tend to measure their worth based on their weight. We all have the dreaded number in our head that we never want to see on the scale. And we all have that number we hope to see on the scale someday, and we think about how great we will feel when we reach it…

We are making ourselves miserable for NO REASON!

Listen, I’m guilty of it too. I’ve learned from it. I’ve been down to my goal weight, and I wasn’t this confident female that I thought I would be. I’ve seen my highest weight more than once on the scale, and I let it determine how my day went. I’ve been there. I know how you feel. I know the thought process.

I’m here to tell you that your weight doesn’t matter. Not only does it not define who you are as a human being, it also doesn’t define whether you should label yourself “fit” or “fat”.

I found a couple pictures to really drive this point home:

As you can see, these females look more ‘fit’ at a higher weight than they did at a lower weight. Muscle does weigh more than fat. Muscle is tighter, more dense, and takes up less space in the body, thus making you appear slimmer.

As long as you are eating healthy and being consistent with your workouts, the number on the scale should not be a contributing factor in your everyday life. In fact, I suggest you track your progress through pictures instead of using the scale. If you must weigh yourself, do it once a month.

I can’t stress this enough. Don’t let a scale ruin your day, your life, your self-worth. And don’t let the number on the scale make you give up on your fitness goals, or any goal.

YOU are more than a number!

Stay Strong, Gorgeous

XOXO

My Apologies…

My sincere apologies for my lack of posts!

I had A LOT going on last month, including college graduation!

YAY! 🙂

Anyways,

Now I have all the time in the world to dedicate toward my passion: Fitness. And helping all of you strong, gorgeous, capable individuals stay fit and fabulous!

Back to the posts!

MugCakes: Great for Your Sweet Tooth AND Your Waistline

Could this really be true? A MugCake that is actually GOOD for you? 

Yes.

And I’m totally in LOVE with this recipe! It’s my “go-to” every time I have a craving for something sweet and it definitely hits the spot!

Once you are familiar with the basic Vanilla MugCake recipe, you can swap ingredients in and/or out to fit your taste. For example, instead of using coconut flour, you may want to use almond flour. You can add cocoa, fruit, extracts, etc. It’s so simple! I have fun experimenting with all different types of flavors to try to mimic cake recipes that I used to enjoy.

Vanilla MugCake Recipe:

1 eggwhite

2 & 1/2 tbsp coconut flour

1 tbsp vanilla whey (may omit)

1/2 tsp baking powder

1 tbsp Greek yogurt

1/4 tsp cinnamon

1/4 tsp vanilla extract

Sweetener of choice (I use agave or truvia)

2.5 tbsp of water or milk

Directions-

Mix everything & pour into a greased coffee mug (I use coconut oil to grease the mug). Cook in microwave for 1 to 1.30 minutes.

Directions for “ice cream” seen on top of MugCake (pictured above)-

I mix Greek yogurt, frozen raspberries (or any berry), vanilla extract & sweetener in a blender or with a hand-mixer until it gets the consistency of ice cream. (Yummy!)

The MugCake slides easily out of the mug. Place on a plate and top with “ice cream” & enjoy!

 

Stay Strong & Gorgeous,

XOXO

Best Morning Fuel: Smoothies

Making a smoothie every morning as part of a daily routine is perhaps the best expenditure of your time & money that you can make.

A few years ago, there was a lot of “hype” surrounding the health benefits of juicing. Do you remember all the infomercials on high-end juicers? Well guess what? Smoothies give you MORE fiber AND nutrients than juice does! Because smoothies blend the whole fruit, instead of just extracting the fruit’s juices, they contain a higher nutritional value and are better for you.

Despite what most people may think, popularly popped daily “multi-vitamins” aren’t even regulated by the FDA & are not demonstrably proven to have significant health benefits. The bottom line, the best way to get nutrition is from the ACTUAL food, & by consuming a healthful smoothie every day you are getting most of your nutrition in one proven delicious dosage.

Do it everyday. Make it a morning ritual. Set aside 10-15 minutes in the morning to mix up a delicious blend of raw fruits & veggies. You’ll get the majority of your daily nutrition value all before lunch. Further, the high water and nutritional content will keep you hydrated & provide you with a feeling of well-being all day.

 

Consuming raw fruits & veggies in a smoothie each morning will do several things for you:

• Save you money & time
• Ensure that you are properly hydrated at the beginning of the day
• Provide you with the full spectrum of nature’s bioavailable vitamins, nutrients, and antioxidants
• Give you plenty of natural fiber to ensure excellent digestion
• Provide you with the scientifically proven best “brain fuel” in the form of fructose
• Help empower your immune system to protect you from illness

In need of a blender?

Check out Hamilton Beach 5-Speed Smoothie Blender available through Walmart stores for around $35 or GNC sells a lightweight version for $25.

Stay Strong & Gorgeous

XOXO

The Power of Squats.

Squats are the #1 exercise every female should be doing! They help sculpt a beautiful derriere & long, toned legs.

Why they’re effective: Squats are the go-to move for everyone who strength trains because they engage more muscles than any other move. Squats work the thighs (quads, hamstrings, outer thighs), glutes, and core (abdominals and the muscles that support your spine). You don’t need any equipment to perform squats, but always have the option of adding dumbbells and/or a stability ball to add challenge. More advanced fitness enthusiasts can perform these with a barbell, also known as the power squat. To begin, perform 1-4 sets of 8-15 repetitions.

Starting position: Stand with your feet slightly wider than shoulder length apart. Your toes should be slightly turned outward.

Action: INHALE (It is important to breathe!)- With your abs pulled in tight and your weight in your heels, slowly lower by bending at the knees and slightly from the hips. Keep your back as straight as possible (don’t learn forward from the waist). EXHALE- and come up to the starting position to complete one rep.

Tips: Make sure your knees don’t cross the plane of your toes. Try to lower until your thighs are parallel to the floor. If you are experiencing difficulty while performing this exercise, you can also use a chair or wall to help balance the movement until you build sufficient strength.

Note: If you are not using dumbbells, feel free to place your hands on your hips or directly out in front of you (as seen above).

Need more inspiration? Check out this before & after photo!

Amazing, isn’t it?

Add squats to your workout routine 2-3 times per week. You will be noticing a more lifted, firmer, tighter, toned tush in no time!

Stay Strong Gorgeous,

XOXO

Hello Gorgeous!

Hello Gorgeous!

Thank you for deciding to view my blog! I have decided to start this blog in honor of all you beautiful strong women out there. I seek to empower, inspire, and motivate you all. Whether you are just getting into a fitness regime or you are a full-blown fitness enthusiast. I’m here for YOU.

Things to look forward to:

Personal Success Stories

Healthy Recipes

Fitness Tips

Workouts

Motivational Photos

Inspirational Quotes

Fitness Myths

Beauty Tips

Fitness Product Reviews

& MORE!!!

Stay Strong Gorgeous,

XOXO