Day 3/4: Still Going Strong, Feeling Better than Ever!

Hi Everyone!


It is officially Day 4 of the Cleanse, only 3 more days to go! I am super pumped because next week I will begin my training program to get me into competing  shape :) 


Below you will find Day 3 and Day 4 Meals, Workouts, and Tips :)  


And a little motivational support :)....


 "Stay committed to your decision, but stay flexible in your approach."- Tony Robbins


Such a great quote! It is so important whenever we set goals for ourselves to not feel forced to stick to rigid routines, but just focus on what it is we need to accomplish... basically don't think "I can't eat this, I have to run at 9:00am and if I don't the whole day is ruined..." Instead think to yourself, "ok well I am going to have a great spinach and bean salad for lunch that I cannot wait for and I will fit my run in when I have some free time today ;)" Makes things much more relax, no?


Day 3 Meal Plan:


Breakfast:
8oz Water
Green Foods Magma Plus (3tspn)


Snack :
1 Orange
10 Almonds


Lunch: Curried Cauliflower Carrot Soup
1/2 head cauliflower
1 large onion finely chopped
3 garlic cloves
3 tspns curry powder
3 large carrots
6 cups water
pinch of cumin
5 tblsp chopped fresh cilantro 


Basically, all you need to do is combine all of the ingredients in one large pot. Bring water to boil and then immediately turn heat all the way down to low and let simmer for 25 minutes. Then enjoy. :) If you like you could make lentils, soaked beans, or sprouted quinoa as a side.


*Remember it is okay to consume broths/ soups during the cleanse because the water absorbs the nutrients. So don't just boil/ steam your veggies and not consume the water... that's no fun!


Pre- Workout Snack:
1 banana
3 dried dates


Dinner: Choco Fantasy Protein Shake
1 scoop Hemp Protein Powder 
1 1/2 whole large bananas
2 tblsp flax seed (ground)
1 tblsp organic cacao powder
1/4 cup strawberries
1/4 cup Chocolate Soy Milk(such a treat!!)
Dash of cinnamon


Dessert: Blushing Carrot Juice


2 large carrots
1 tblsp strawberries
2 apples




This morning I enjoyed a quick 45 minute Pilates session. Then around 7:30pm I had a pretty intense workout with a local basketball team. I was glistening hard! hahha I focused on covered the importance of active stretching, then moved into a cardio circuit, and finished with weighted lunges and finally lateral jumps. After about a good hour body-weight training, I led the team through a 45minute yoga session!
 I was starving afterwards!!!! All I could think was give me some MEAT!!! AHHAH However, I went to the grocery, grabbed some more carrots and chocolate soy milk (special treat for staying strong), and headed straight back home to the blender :)






Day 4:


Breakfast:
8oz.
Green Foods Magma Plus 3tspn (Yes I drink this lovely green drink everyday, even when I am not cleansing!)


Snack:
Banana
2 dates
5 Almonds


Lunch: Spicy Cauliflower Broccoli Soup
1/2 head cauliflower
1 head broccoli
10-15 mushrooms (cut in quarters)
2 cloves of garlic (thinly sliced)
Chili (finely diced)
4-6 cups water


Combine everything, except the chili in a large pot. Bring to boil and then turn heat to low and simmer for 25 minutes. I prefer to add the chili to each individual serving, sometimes I like it spicier than others ;)


Snack: Spinach Bell Salad
1/2 cup spinach (finely chopped)
1/2 bell pepper (cut into slices)
1/4 avocado (diced)
1/2 small tomato (diced)
1/4 red onion (thinly sliced)
lemon for flavor


Dinner: Melon Madness
1/2 cup honeydew melon
1/4 cup raspberries
1/4 cup strawberries
1/4 cup peaches
1 whole banana
2 tblspn flax seeds (ground)
1 tblspn wheat bran


 Today, I woke up a little late and was rushing around. So needless to say, no morning workout :( Though, I am about to do an 1hr Ballet routine to really work my hips and legs ;) For most women the lower body is home to many trouble areas, so my suggestion to all of you would be start implementing these three exercises into your weekly fitness routine and then watch the difference you will see !


1. Squats - Regardless of whether you want to lose fat or gain muscle, when performed properly the squat can be one to the most effective and beneficial exercises out there. It essentially works the whole body. For beginners, I recommend 3-4 sets of 12-15 reps of bodyweight squats, then move on to squat jumps, and eventually add weight with a medicine ball. If you are trying to build muscle you will want to use dumbbells or a bar.


 I always suggest using free weights over machines. It is a lot easier to have poor form, thus develop injuries when using for example the Smith machine.  When I do free weight squats I prefer front squats. Though, unlike the example in the link I provided, I prefer to rest my hands on my collarbone with my palms facing away from me. I securely hold the bar, while beign sure to keep my elbows high.Being petite I find, this style of squat helps me feel more in control of the weight and less vulnerable to accidents. 


2. Clock Lunges- Clock lunges hit all of our most difficult to sculpt areas of the lower body. This exercise will work your glutes ( aka booty), hamstrings, quads(large muscle group on front of thigh), as well as your inner and outer thighs! I suggest 3-4 sets of 12-15 reps per leg. 


3. Power Skips- Power skips are fantastic! Not only do you seriously build your hip flexor, glute, quad, and calf strength, but it also is just plain fun! I instantly feel like a little kid skipping around the playground again :)hahah  Many of you may be a little unaware of what the hip flexors are and why we should work them, so just for a quick lesson..
       --. The hip flexors are located here.
       -- Strong hip flexors are great for athletes. Developing your hip flexors allows you to have a more powerful and faster forward leg movement and upward knee drive. Strong hip flexors also act as a means of injury prevention, acting as the brakes for your hamstrings. So, as you might imagine Sprinters need great hip flexors!

Day 2: The Cravings Begin

How is everyone? Are you considering cleansing? Or are you already trying it out? Below I have recorded Day 2 of my 7Day cleanse. Recipes, Tips, and Exercises : )

Breakfast :
8oz. water with 3 tsp Green Foods Magma Plus

Snack: Chili Garlic Carrot Juice 8oz. (makes 2 servings)

3carrots
1 Tomato
pinch crushed chili pepper
Half bell pepper
1 Garlic Clove
1/2 cucumber

*Save pulp from juice

Lunch:
Remaining 8oz of Carrot juice

Mix:
Spinach
White beans (soaked until soft)
red onion thinly sliced
Pulp from juice
Chili (crushed)
Lemon  for flavor

Snack:  Cacao Berry Smoothie 8oz

1/2 banana
2 tblsp strawberries
1 tblsp Blueberries
2 tsps organic cacao powder or cacao nibs (melt down before adding to smoothie)
1 Small Apple
1/3 cup water
3 tblspn Flax Seed (ground)
2 tspn Wheat Bran 

Dinner : Cauliflower Broth 8oz (4-5 Servings depending on thickness)

2 heads of Cauliflower
Water (your discretion)
3-5 Whole pepper corns
1 Garlic Clove

Boil Cauliflower in about water. Once soft, remove cauliflower and place in blender. Begin blending and slowly pour in water until your desired thickness.  Empty remaining water from pot and pour broth mixture back in on low heat. Finely chop garlic, add into broth with the peppercorns. Cook on low heat for 10-15 minutes, then remove form heat. Cool and bon appetit ;)

Desert: Banana Orange Cacao smoothie
1 large Banana
1 Large Orange
1 tblsp Raspberries (frozen)
2 tspns Wheat Bran
1 tblsp Flax Seed (ground)
2 tspn Raw Cacao Nibs (melted down)
2tblspn Crushed Almonds
1 tspn Organic Raw Agave Nectar or Raw Honey

Today I was having intense cravings! Man, did I want some meat and bread! hahaha I kept noticing temptations today, but stayed strong and reached for the water bottle whenever I felt a craving coming on. haha You have to learn to control your urges, it's not easy... but that's why not everybody does it :)


As far as my workouts for today goes, I did a quick morning routine after a 20 minute meditation session. You will find the workout below. I am closing my night with a half hour yoga session tonight ;) Like I said during this cleansing week, I really want to focus on recovery and relaxation, so my body will be well rested and stretched out.

Morning Routine Breakdown:

Floor work-

Abs: 25 of Each
U crunch
Corkscrew Abs
Dead Bugs
Superman Plank
Oblique "V" Crunch
Swimming

Plank Alternating Knee Touch (max reps in 45 seconds)

Leg Circles (12 each direction/ leg)

Mountain Climbers (max reps in 45 seconds)

Glutes:
Donkey Kicks
Donkey Pulses
Diagnol Kick Backs
Hip Circles
Round Kicks
Fire Hydrant


I follow this up with a 10 minutes stretch and cool down.  Then off to start another Beautiful Day!!!

Day 1 :Recipes for Cleanse

Hey There Readers   :)

So for all of you out there who want to follow along with me and my 7Day cleansing journey of goodness, below you will find a lot of helpful tips, tricks, and recipes :) Good Luck and most importantly enjoy!

My Cleansing Grocery List:

How To: Eat Clean without Cleaning-Out your Wallet!

Tip of the Day: only buy the in-season fruits and veggies fresh and buy the rest frozen( you can keep them longer and they still have all of their nutrients )

Apples

Celery

Carrots

Tomatoes

Chillis

Lemon/Limes

Strawberries

Blueberries

Cranberries

Raspberries

Bananas

Garlic

Spinach

Herbal non caffeinated teas

almonds

Flaxseed 

Wheat bran

Pineapples

Avocados

Red onion

Mango

Melon

Cucumber

Bell pepper

Oranges

Raw beans 

Lentils

Broccoli

Green Foods Magma Plus

Today's Recipes:

Breakfast- 

Green Magma Juice 8oz water 3 tsp

30-45min. later

Snack- The Best Carrot Juice Ever

3 Large Carrots

1 Whole Apple (I prefer sweet apples like Golden Delicious)

Lunch- 16oz. Spiked Carrot 

2 carrots

1 small tomato

chili slices(your preference)

3 stalks celery

1/4 cup spinach

pinch thyme

1/3 cucumber

1 garlic clove

Snack-

1/4cup soaked raw kidney beans (soak until soft, usually 24 hours)

10 almonds

Dinner- Spinach Bean Salad

1/2 cup spinach finely chopped

1/4 cup kidney beans

squeeze of lemon on top for flavor

Dessert- Creamy Strawberry Banana Smoothie

1/2 banana

1/3 cup strawberries

1/2 orange

1/3cup of melon

2 tblspn flax seeds (ground)

Sprinkle of Cinnamon

Tips for first timers:

*make only as much juice as you can drink at one time because fresh squeezed juice can quickly develop harmful bacteria. 

*When juicing, try to keep some of the pulp. Not only does it have healthy fiber, but it can help fill you up. 

So I also mentioned I would let you follow along with my workout regimes as well.

Today, I started my day with a 45 minute light yoga routine. I love to visit My Yoga Online, when looking to change up my yoga routine a bit. I usually am one to do more power yoga, but during my cleanse I really aim to focus on the relaxation and meditative aspects of yoga. Tonight, once I finish this blog, I am going to close my day with a 30 minute Pilates session. I have a a few videos that I have downloaded, but I highly recommend trying out a local studio near you if you are a beginner to the practice :)

Finally, I really want to stress the importance of drinking water. I try to drink about 1 gallon to 1.5 gallons per day. It does seem like a lot, but when you consider that our body is made up of about 60% water.  Obviously, if you are not one to usually consume that much water in a day this might be difficult and your bladder might dislike you at the beginning. However, a good trick that works for me is to keep a 1 liter bottle with me at all times and try to make it through 4-5 of those each day. Every time I sit down for a meal (which you should be doing even if it is a liquid meal, learn to enjoy the process and appreciate what you are consuming), I try to drink one whole liter. Leaving me with only an additional liter or two to finish during the rest of my day. Also you can throw some chopped lemons, limes, strawberries, cucumber and dill, whatever fresh produce you like to add flavor :)

Hope you enjoy the first day of Super Clean Eating ;)hahha

I would love to hear all of your comments, reactions, or even suggestions for recipes!!!

Happy Juicing.

Besos Bloggers.

Seven Day Cleanse

Ola Readers !!

I truly hope everyone is having an absolutely splendid day today so far! If not, then SMILE right now because you are AMAZING and your potential in life is LIMITLESS!

Okay, so now that we are all feeling good :) I wanted to give you all a little info about my up coming posts. As you might know if you read the last blog I posted, I am starting to get into Fitness Modeling. I knew that before I started my training program, that I needed a bit of a Spring Cleaning for my insides though haha... :) So for the next 7 days I will be cleansing my body and challenging my mind with a raw juice diet. I have done quite a bit of research and learned a lot from past cleanses I have done.

Typically I set up the cleanse like so:

Days 1-4- all raw juices
Days 5-7- Split between all raw juices, whole vegetables and fruits, and some cleansing broths.

However, after looking at a few different programs I have decided to change the standard. Every night, I will post my recipes for the day, modifications, suggestions and also my fitness routines.

It is very important not to overwork the body during a cleanse, but still find some low intensity activities that engage  the cardiovascular and muscular systems.  I hope you will follow along and maybe even give it a try yourself.




For more information about juicing/cleansing check out some of these links:

http://www.hacres.com/hallelujah-diet/typical-day

http://drbenkim.com/full-body-cleanse.htm

http://www.doctoryourself.com/juicing_2.html

Juicing and Cleansing can be controversial; some believe there is not enough scientific proof of the benefits. However, I have tried cleansing once every 4 to 6 months (3x now) and after recording and analyzing my results, I absolutely had to share this with everyone :) After 2-3 days I see a drastic improvement of my skin, energy levels, and positivity. I find myself a lot less stressed, more active, and simple full of life!

So I am off for now, but be sure to check back later for Day 1 cleansing recipes ;)

Besos Bloggers.

Live Chase Your Dreams- Don't just Say it, Do It, Live It... Now!

Dear Readers,

First off, sorry for the wait :)

For the past few weeks I have been experiencing what one might call a revelation, an acknowledgment of my current circumstances. 

About two or three days after my last post I had a bit of a breakdown. We all have experienced racing thoughts of… “What am I…? What will I do if…? Why did I ? Why can’t I…?” Negativity, frustration, and disappointment. Three words I try to eliminate from my mind J haha 

KEY FACT: “The past has nothing to do with who you are right now at this very moment or who you can be in five minutes from now or who you will be tomorrow.” T. Skripkauskas

 After a long shower and good talk, I came to my senses. I was initially reluctant to my consciousness, seeing as it forced me to distinguish a few of my most critical character collapses. The major problem besides being a hypocrite was that I had a hard head. I was stubborn; stubborn to accept myself, my faults, and even my vast potential.

KEY FACT: “Personal development emanates from a series of events: being completely aware of oneself, appreciating oneself, and then devotedly loving oneself in all that one can be.” M. Thomas

I believe in change. I believe in personal development. I believe that we are only limited by ourselves. Though I believe all of these fundamental ideas of success and happiness, until recently I have not been applying them to my own life. Once I realized what was causing me so much mental mayhem, I asked myself one question (actually a close friend put me on the spot):

 “if you weren’t doing what you are doing right at this moment, what would you rather be doing?”

This two faced card of a question; simply answered, but obnoxiously complex in understanding/application. Or at least that is how I felt at that very moment. I rattled off a few responses immediately, with absolutely no thought, vividly visualizing each act as I explained: “dancing in a huge open room with floor to ceiling windows and mirrors,” “painting… on a huge canvas with brilliant colors full of emotion,” “or maybe cooking a deliciously intricate meal or just sweating my ass off on the beach in the hot sun!”

Though I was full of flustered thoughts, at that moment I heard a crisp, echoing “ding!!” in my head. I felt an immediate sort of calm come over my body, but in the next minute an encompassing fear, uncertainness, and frustration settling in. I started to grasp these were all things I have always wanted to do, not only do but excel in and make a career of. However, I hadn’t before taken any of them seriously. In the midst of all this self-discovery, I began to understand that this was a moment of clarity for me. This was my time to become “completely aware of myself.”

So as it goes, since that moment, I have been working on not only “appreciating myself,” but “devotedly loving” who and what I am becoming.

I know my past has nothing to do with who I am at this very moment; if I f****d something up 5 minutes ago, it is all good because 5 minutes ago doesn’t have to affect right now. I know not to stress the future, mainly because the law of attraction. (topic for another day) I also know that we are meant to live, breathe, and thrive in the present, in the now.

So maybe some of you are curious, what are you doing with the list of “things I’d rather be doing…?”

Well, I began stretching daily and studying some various dance techniques, as well as searching for that big open studio to practice in. I have accomplished my first few paintings EVER, a few watercolors and a small notebook canvas to get used to the techniques (will post pics this weekend*).  I have also set aside a notebook for recipes, which I hope to complete and publish by the beginning of next year. I’m thinking about “Bombshells’ Guide to Fit Eating.” J Oh and for sweating my ass off… I actually have been researching the world of Fitness Modeling and Competitions lately, so my next task is to begin revamping my body head to toe. Yay! J

I must say that my slight collapse a few weeks ago was the most eye-opening and rewarding insight I have ever had. I am now free of the qualms, insecurities, and dissatisfactions of the past. Loving myself more and more each day, I can slowly let go of my apprehensions for the future and finally enjoy life completely in God’s present, the now.

I hope you all have taken something from this post or if not, can pass along the wisdom and help someone you know, as they too reach for their most heartfelt ambitions. 

Words of Life

Felt like trying my hand at poetry. It is definitely a tricky art form to tackle ;)

Good Reads, thoughtful thoughts.

The Sun sets the shore with only seconds to spare

As it rises in the morn, we think “it’s already here”

With time come hurdles, heartache, and hitches

A simple challenge of the mind and a game of how to evolve from the glitches

With echoing obstacles and life’s down beaters

Wearing down your gratitude

Sporting cold stares and loud sneakers

Their beats will never boast a sound with such graceful aptitude

Remember be thankful. Remember to try.

Remember to always love

But never spread this love, without first loving thy

Thy is me, yes me, I

A wonderfully untidy relationship

Where one must reside

If I love me

I will better love she

Then he, he, she and many more

Just like we

A test of true love

Is ability to endure

Ability to develop, evolve, explore

In this process, we dive deeper

Into our profoundest longings, urges, and inclinations

Becoming what we are thought-by-thought, hour-by-hour

Erecting an internal empire of being humbly full of power

The sunsets low

Over the horizon I stare

The nuances of the universe

Rumbling loud in your ear

I hope you remember these words of advice

A warm encouragement and message for life

Speak words of love, Dash for your desire

Smile every morn, and most importantly

Live, Love, Inspire

Besos Bloggers.

Soul Food

Being brought up in the South, I have become quite familiar with soul food. For all those who have not yet discovered this blissfully indulgent cuisine, it is most closely associated with the southern US and the slavery era. Most of the recipes originate from Black/African American, Jamaican, and Caribbean cultures.  The phrase "SOUL FOOD" became popular during the 1960's.  A typical dish is full of fats, starches, cholesterol, and plenty of calories. However, sometimes there is nothing better to me than a plate covered in collard greens, mac and cheese, sweet cornbread, and juicy fried chicken. 

Now, some of you maybe thinking... "I thought this chick was supposed to be a fit, pro-raw eating yogi..." hahhaha :) well I am, but who’s to say that what we put in our bodies only affects of physical health. I like to believe food isn't here just for physical nourishment, but emotional and spiritual as well. 

Though growing up, I never valued the importance of "healthy eating," I did pick up something that many of us never take the time to notice today, the significance of preparation. For me, I never really associated the term "Soul Food" with a specific group of people, era, or even recipes for that matter. Instead, I understand that true soul food is just that, food from the soul. Forget about what the ingredients are, it is the preparation and environment that makes our favorite meals "oh so irresistibly delicious!"

 Some of my most cherished memories come from helping my mother in the kitchen chopping onions, celery and mixing the stuffing for our Thanksgiving meal. I remember when my mother stopped cooking soul food; when she gave into the new technology and the expedited chopping methods of "The Bullet" and other time savvy infomercial gadgets. It broke my heart and somehow her new style of cooking just couldn't measure up to the traditional flavorings of the past.

In an interview with Deborah Kesten of The Soul&BodyConnection, K.L. Chopra commented,

"Prana is the vital life force of the universe, the cosmic force and it goes into          you, into me, with food. When you cook with love, you transfer the love into the food and it is metabolized. In former days (based on the Hindu scripture, the Bhagavad Gita), the tradition was for the mother to cook the food with love and then feed it to the children; only then would she eat."

For the past year and a half, I have been traveling Europe in attempt to unite and communicate with various cultures and individuals from all walks of life.  During this time, I have observed countless women prepare food with love for their families, for me, and for our friends. In almost every occasion, the woman always takes her time concocting the meal; being sure to use time-honored approaches and recipes past down, then just as K.L. Chopra concludes, it was only after everyone else was content and properly tended to that “…then would she eat.”

Why is this? Motherly instinct, courtesy, routine? Who’s to say?  Whatever the underlying cause maybe, I think we all can agree that there is something about this process that creates not only a friendly, loving, and uplifting environment, but also fantastic food! Nutrition for our bodies, minds, and souls.

Many cultures all over the world pay tribute to food for more than just nourishment. While most Christians honor the blood and body of Christ through bread and wine at Communion, many southern African Americans appreciate celebrating life and family through their soulful cooking and abundant feasts. Those practicing Judaism follow particular dietary rulings in order to respect the sacredness of life in both plant and animal-based foods; the Chinese regard fare as a medium for connecting with their earliest ancestors and gods. Some cultures, such as Buddhists seek enlightenment by developing a state of meditative mindfulness in relation to their sustenance, and for people like me, we consume and appreciate food for ALL of its “life-giving” capabilities. 

We all require some form of sustenance in order to survive. While some of us stick to chicken curry and rice, others of us might feel more satisfied by a spinach salad with walnuts and pears. Regardless of what it is you put in your body, my goal in this blog is to urge you all to not so much focus on the percentage of fat and carbs, but to re-evaluate your relationship with food. Learn to place value not in the quantity on your plate or the complexity of your meal, but in the quality of people whom your share your meals with, the warmth of the environment in which you can fulfill your dietary needs, and most of all the love of the chef who chops endlessly, stirs swiftly, and bakes patiently.

Once one can appreciate all the tiny nuances in the process of preparing genuine soul food, one will finally reap all of its benefits. I personally feel that Americans struggle so overwhelmingly with obesity and several other food-related infirmities because of their lack of appreciation for the process, everything is about being time-efficient, however that is a-whole-nother posts for another day ;) 

 Today, I can easily say that there is not a meal that goes by that I do not take the time to fully appreciate and be thankful for. Surround yourself in good company while you feast, take time to give thanks, and pause casually for proper satisfaction.

Bon appetit

Gratitude Journal:

(sorry been m.i.a. for a few days, but here is today's gratitude journal entry)

I am thankful for:

-the pomegranate face mask my boyfriend picked out for me (my face is baby soft right now :))

- the amazing smell of orange peels and cinnamon (homemade potpourri) 

-Ted Talks

-the voice in my head, reminding me to workout today

-my stubbornness( always reminding me that I am my most difficult challenge)

I am thankful to be working on:

-Awareness (body and mind)

-Patience (with myself)

-Open-mindedness

-Consistency

- Humor(find humor in yourself, in the things that happen to you, and the people around you)

*if you just joined, I am posting 10 Gifts of Gratitude on each of my next 21 blog posts. 5 random things, people, etc. that I am thankful for and 5 attributes that I would like to improve about myself that I am thankful to be aware of. 

If we want to create change in our world, we must first create change within ourselves. 

Besos Bloggers.