What I do to stay in shape

Hello everyone, so I bet you are wondering what I do to stay in shape, the diets I follow and the exercises I do. Well this is a great chance for you to take a look at my routines and so you can apply it to yourself in case you think it would work for you. I am going to post few pictures so you know what I do to track what I eat, and how many calories I burn in each workout. 

My personal food track

• This is what I do every single day, I keep track of what I consume and the calories I burn in every workout. I break it down into four things: Breakfast, Lunch, Snacks and Dinner. This is a great way to be honest with yourself, and a great opportunity for you to come to the realization of the mistakes you might be making that are not helping you reach your goals. Go buy a notebook, and begin writing everything down TODAY. Believe me it does help.

Polar FT40

• This is a Polar Watch, the best thing I have ever spent my money on. This watch counts your calories, tells you how much fat you burned, your heart rate and so on. I recommend you to buy one, so you know exactly how much you are burning every day or the days you workout. The name of this watch is Polar FT40, and it is amazing. Every time I workout and see the results is what keeps me going and is a constant motivation.

Another important thing I do besides exercising, is dieting. My diet is not as restrictive, and I do not starve myself. If you starve yourself, you will lose weight, but you will be unhealthy; besides, you will overeat when you starve gaining more weight. What I do is the following:

• I only eat two carbs a day. One with my breakfast and the second one at lunch. I do not eat carbs at night, because it turns into fat.
• I eat lots of vegetables and protein. Green vegetables are the best for losing weight and fat, but I love all the vegetables so I eat all the colors. Chicken, fish, meat, and so on are good sources of protein. What I eat the most is chicken and fish.
• I bake instead of fry. Baking is healthier than frying your food. Frying food means your food will absorb all that oil, and you will consume that, which will produce more fat in your body. Put everything in the oven.
• I eat less salt. If I want salt, I use sea salt, which is better than regular salt. I only use a pinch if I need to. 
• I drink lots of water every single day.
• I drink tea, specially green tea. Really good for you, helps you burn fat, and is a great antioxidant.
• I cook all my meals at home. I haven't had junk food in 6 months. If I know I will be lazy after the gym, then I prepare a salad before going to the gym. People, this is all about planning ahead so you have everything ready for you. No excuses. Cook everything and prepare everything ahead of time.
• I do not drink pop (Ever), juice, nestea and alcohol. All of the above has tons of calories, something you want to avoid completely, specially alcohol. Drink 2-3 glasses of red wine occasionally (special occasions), not every weekend or everyday. If you are the ones who absolutely love pop, juice and sugary alcohol drinks, then indulge yourself once or twice a month, but don't make it a habit. A tip for those who like to drink, what I do is I drink vodka and mix it with a fruit, squeeze half a lemon and ice, shake it and it taste delicious, low in calories and better for you.
• I avoid milk, but not entirely. You need calcium, and your body needs calcium, specially your bones. Milk is good for you, the only thing is that lactose is a type of sugar and if you are a milk drinker this won't benefit you if you are trying to lose weight. Instead, buy almond milk unsweetened.
• I eat dark chocolate. It is a great antioxidant, boost your libido and it is actually good for burning fat. Don't get too excited though, eat the necessary amount and make sure it is below 200 calories, which I believe are 3 squares.
• I snack on almonds and other nuts. They are great source of good fat and protein. You have to limit your intake though, we know that good fat burns bad fat in your body, but when you eat more than you should this will not benefit you.
• I do not eat cereals. They are packed with sugar and lots of calories. The only cereal I eat and I really recommend is Cheerios (Original) it has more fiber than sugar, which is what you should be looking for, and what you should be consuming as a snack.
• I drink black coffee. Black coffee has great benefits, is an antioxidant and helps you burn fat. The only way this would work for you is not adding any milk or cream, and sugar. Drink it straight up black and only 2 cups a day.
• I indulge once a week. I call it CHEAT DAY and it's only on Sunday. I do not eat candy and chocolate all day, but I do enjoy snacking whatever I want, and I enjoy it.
• I eat popcorn. Good source of fiber, amazing for snacking. I do not like buttered ones, I think it is way too greasy for me and it is actually bad for you, as well as salty ones. A good way is to make it at home so you know how much salt you are putting in them or maybe you do not want to put salt on it at all. 
• I eat fruit only in the morning. 
• I make my own dressing for my salads. This is one of my favorites:  Vinegar + mustard + ground black pepper + olive oil.
• I eat quinoa and hemp seeds. Amazing source of omega 3 and 6, fiber, protein, and so on. So good for you, buy it.
• I eat egg whites, instead of the whole egg. Even though, eggs are amazing, the yolk is full of cholesterol and is fattening. The egg whites is full of protein and you can eat it at any time. If you are a huge fan of the yolk, like me, you can use one whole egg + 2 egg whites and mix it with veggies.
• I use whey protein. I cook with whey protein and I drink it as well. Good for muscle recovery, burning fat, reduces hunger and so on. 
• I eat everything 100% WHOLE WHEAT. No more white flour everything, this is fattening, and turns into fat very quickly when ingested. Buy whole wheat breads, flours, tortillas, and so on.
• I use real butter (when it's necessary), not margarine.
• I eat protein pancakes. You believe you are treating yourself when eating them, because you could never say that pancakes aren't fattening, but when you do your own pancakes it is way better for you only if you use the right ingredients. The recipe for protein pancakes is:

1/2 cup oats

1 tbsp quinoa or hemp seeds

1 egg white

1 scoop whey protein

water

All these tips has helped me change my body. These tips were taken from @SaschaFitness a personal trainer from Venezuela. Of course, I changed few things to my benefit, not everything she says applies to me, there are few things I changed. Follow her on twitter, she gives amazing tips for losing, gaining weight plus exercises.

Questionnaire - Reasons why you want to workout and diet

This questionnaire is for you to be honest with yourself, and try to know what you are really looking to do for yourself and the reasons why you wanna do this. I recommend you printing this and placing it on a place where you can look at it everyday as a reminder of the reasons why.

1. Why do you want to workout?

a. To lose weight                   b. To lose inches

c. To be healthy                    d. To maintain and tone

2. How many times would you like to workout?

a. Once a week                    b. Twice a week

c. Three times a week          c. Four times or more a week

3. What don't you like about your body that you want to change or improve?

a. Stomach                           b. Thighs

c. Arms                               d.  Glutes 

4. What do you like about yourself that you do NOT want to change? Specify beside your answer the exact part(s) you like of yourself.

a. Glutes                              b. Core

c. Legs                                d. Arms

5. What inspires you to change?

a. My kids                           b. My health (mental and physical)

c. Myself                            d. My family history

6. What would motivate you to keep going and never give up?

a. Fitness models                  b. The way I look

c. Vanity                              d. My health

7. What is your favorite workout?

a. Weight Training                 b. Zumba

c. Yoga                                d. Running and/or Jogging

8. As you know, without diet you won't see results. What kind of diet do you think you need to reach your goals?

a. Low / high calories diet              b. Low / high protein diet
c. Low / high carbs                       d. Low / high fat diet

*Note: Circle what applies to you, either low or high. If I did not mention what you are looking for then write it as a letter E.

9. How much time do you think you can spend at the gym?

a. 1 hour                                        b. 1 hour and a half
c. 2 hours                                      d. 30 minutes

10. What kind of foods are your weakness?

a. Candy                                       b. Chips
c. Simple Carbs                             d. Chocolate

11. If you were about to throw foods that are not good for you, what would be the first thing you would throw away?

a. Chips + Candy + Chocolate        b. Simple Carbs
c. Yogurt + Juice                           d. Cereals

EXERCISES I LOVE                                                                          

BODYJAM

BodyJam is an amazing workout. It is a combination of House and Hip Hop. This workout takes you to the limit, it is intense and a bit difficult to follow if you are a beginner. But the key to succes and get the hang of it is to keep coming to the class and do it again and again. You burn up to 600 calories in one hour, of course, it all depends on your intensity. The main thing is to be inspired, motivated and FEEL THE MUSIC. If you don't feel the music and you just focus on how you look while dancing, then there is no point to be there because you are not enjoying yourself, but just making sure nobody judges you for how you look. Feel the rhythm, the intensity of it.

BODYPUMP

An amazing class to tone, strengthens and shape your whole body. Also, you burn up to 600 calories in a single workout.
This 60 minutes workout is very challenging, it tests your mind, pushes you to the limit and it definitely changes your body. In this class you work all muscle groups of your body. First we warm up, then we do squats, chest, back, triceps, biceps, lunges, shoulders and ultimately core.

This class is all about high repetitions with weights of your choice, you can pick either heavy or low weight. The purpose is to build lean muscle, improve your endurance and strength.

This is a wonderful workout. I do it 3 times a week and I have seen results. Of course, it takes time and a healthy diet to see a change.

ZUMBA

Zumba is inspired by Latin music and moves. It is a high intensity workout because it involves moves you have never seen before and/or done before. It also involves lots of jumping, squating, abs workout all incorporated in dancing moves. This amazing workout helps you burn those unwanted calories, that unwanted fat and tones your body. Just so you know you burn over 500 calories, of course, depending on your intensity.

Try it out even if you are that kind of person who doesn't dance anywhere, this is your chance to let yourself go and actually enjoy dancing. Believe me, nobody is watching you!!

 

BODYSTEP

Amazing way to lose weight, make that fat cry and to tone those sexy legs. It is really hard to follow the first classes, but you will get the hang of it once you start going constantly. This type of workout will leave you breathless and messy, which is the whole idea when you workout. This is the perfect workout to lose that unwanted fat, I completely recommend it. Lots of jumping, and it is all choreographed, but it is really fun.

BODYFLOW

This class is a great way to release tension, to relax completely and leave the stress out the door. It is an hour class, which includes a combination of Yoga, Tai Chi and Pilates. You work your whole body with a combination of movements; you improve your flexibility, balance and strength. This class can be very challenging now that you have to hold certain positions for about a minute, and you feel the burn in your legs and arms, but it is not hard and it is worthy at the end. Also, we meditate at the end of the class, which is amazing for your mind to shut off and relax entirely.

The risks of YO-YO DIETING

I bet you have done this few times or a million times in your lifetime. Yo-Yo Dieting is when you start your diet, reach your ideal weight; then you drop everything off and start eating again believing that you will not gain all that weight back. However, this is not the only reason why you do this to your body, but it has a lot to do with not feeling motivated, interested in continuing your new lifestyle, and because you do not see results overnight. 

Yo-Yo Dieting has it risks, yes I know, you might be surprised, but it does come with consequences. You may be saying "But I am skinny now, I can eat whatever I want. If I gain the weight back then I will start my diet all over again" -WRONG- this is what you are not supposed to do, this is the worst mistake you are making to your body. You see results in the outside, but what happened to your inside? This dramatic changes cheats your body, and everything just loses control without even you knowing about it.

Everything you put in your mouth makes your hormones and organs work. If you start a diet a.k.a "New Lifestyle," then you start getting everything in order in your inside; by this I mean hormones. Hormones control every single thing in your body, when food is being digested a hormone is awaken, when you feel stressed a hormone is awaken, it simply creates a chain of reactions. 

So I am guessing you are there dieting, enthusiastic about your new lifestyle and later on you just give up, you do not see results as fast as you thought you would see them. You begin eating bad again, and what happens with you hormones? they become imbalanced. The risks start right here, when you already cheated your body and now nothing is in order just for the simple reason that you stopped doing what you were supposed to do. Here are few risks that come along with yo-yo dieting:

1. Depression: Since you have been doing this for a while, you begin to feel frustrated with yourself and your body, you criticize yourself constantly, you see no results whatsoever, you even yell to yourself "YOU ARE SUCH A FAILURE YOU CAN'T EVEN DO THIS." At this point, your self - esteem hits rock bottom, you drop everything, all your hard work, all that motivation and enthusiasm to the garbage. Your emotional balance loses its control making you feel lethargic, low libido, low energy, with no purpose in life, you give up in your goals, very fatigued and so on.
2. Slow Metabolism: Because you are changing your diet frequently, your body gets confused, so does your metabolism. With a healthy diet you teach your metabolism to be faster, and to work for you all day. When you yo-yo diet, metabolism doesn't know exactly what you want; therefore, it turns to be a reduced metabolism, which means that it slows down. Having a slow metabolism make it harder for you to lose weight, you have to actually teach your metabolism to move faster by eating healthy and natural foods. In case you didn't know this, it is very rare, but slow metabolism can permanently stay that way. Be aware of what you really do to your body.
3. Heart Issues: Due to the fact that you are gaining all that weight back, you are in higher risk to have high cholesterol, high blood pressure and heart disease. All these risks can appear due to being obese or overweight. However, heart diseases are not the only consequences though, type 2 diabetes is a major concern for those struggling with obesity and not following a healthy diet throughout their lifetime. 
4. Obesity: Even if you weren't obese, but you gained weight in the past few years and you want to eliminate it and all of a sudden you give up; there is a chance of you overeating every single day and reaching obesity. By this I mean, you start binge eating, which means that you would eat and eat with no limitations due to frustrations in life, or even frustrations with yourself about not being able to lose those extra pounds. Also, emotional eating has a lot to do with binge eating. Every time you feel low, you would eat sugar to make you feel better, and this is a huge risk for lots of people who don't know the difference between being hungry and emotional eating. Be aware of your feelings, get to know the difference between being hungry and when you want to eat because you feel sad, frustrated or stressed.

A CONTRACT TO COMMIT

 Hi there! This is a contract from me to you. You must be asking to yourself, why a contract? Well, you need to be sure, and I mean 100% sure you want to make a change. This contract is not a promise to me, but a promise to yourself - I bet you will not let yourself down, right?. I advice you to print this contract, only if you are 100% sure, and put it on your fridge, to have that as a constant reminder of what you want for YOU, and the goals you have set for yourself.

Please write YES or NO beside each commitment. If you write NO, then you are absolutely NOT ready for this.

1. I will commit to eat healthy food, make healthy choices from now on ______

2. I will commit to eliminate the consumption of candy, white flour everything, and soft beverages. Also, no carbohydrates at night  ______

3. I will commit to exercise at least 3 - 4 times a week ______

4. I will commit to make time to exercise _____

5. I will commit to a healthy lifestyle _____

6. I will commit to reach my ideal weight and maintain it _____

7. I am 100% certain I can do this because I CAN, I BELIEVE IN MYSELF and my capabilities to be BETTER, STRONGER AND HEALTHIER ______

Sign:

_____________________________

Date:

What do you really think about losing weight?

Losing weight is not only about exercising, it actually takes a lot more than making that fat cry everyday. To reach this goal, 90% is about nutrition a.k.a DIET. Without a diet, it will not matter how much you exercise, you will never lose those extra pounds. If you are the ones that follows the bad habit of eating too much candy everyday, cereals, lots of oil and butter, sugar, white flour everything, then going to the gym is purely a waste of your time. You will burn calories at the gym, YES, but as soon as you come home and start eating unhealthy food, you will gain those calories that you just burned and even more if you never know when to stop eating.

This is why I always say "When you are ready for a change, then that will be the day when you commit to your body to get healthy." If you do not change what you consume, you will get frustrated, lose patience and firmly believe that diet and exercise never worked and will never work for you. -ERROR- it DOES work, but the key to success is PATIENCE and PERSEVERANCE. We tend to give up on things that don't work magically or overnight. Losing weight takes time, not to mention if you want to tone, takes a lot of work and consistency.

Making a change, being healthy, eating healthy, working out will do great things for you. It will boost your libido and confidence, improve your mood, your skin, you will not feel lethargic anymore; instead, you will feel energized and ready to go. If you maintain a healthy diet, eat clean, you will reach your goal. Love your body every single day of your life, feel proud of how far you have gone and continue this lifestyle forever because it will always make you feel good. Remember, diet is a lifestyle, as soon as you shed those pounds, you cannot go back to eating bad, because you will gain the weight back so quickly and then you gotta start all over again. Think twice about what you are about to eat, STOP, and think about YOU and your GOALS.



DIET + WEIGHT TRAINING + CARDIO... will give you AMAZING results in no time!!!

HEALTHY RECIPES

Scramble Egg Whites with Veggies

5 eggs whites

Chop peppers, green onions, cherry tomatoes, onions (optional), mushrooms

2 pieces of Turkey Ham

1/2 tbsp Chervil Leaves

Black pepper to taste

Heat up the non-stick pan to a medium low. While it gets hot, crack the eggs and cut the veggies. When the pan is hot enough, place the veggies and the turkey ham on the pan and start cooking them. Drizzle chervil leaves and black pepper on top and mixed. When you notice that the veggies are cooked, put the egg whites in. Let it cook, then scramble them, until cooked. Accompany the egg whites with a piece of whole wheat toast (no butter added) or 1/2 cup of oatmeal.

Protein Pancakes

1/2 cup of oats

1/2 banana, mashed (use a fork)

1 egg white

1/2 tsp cinnamon

1/2 tsp nutmeg
Enough water to create the same consistency of a regular pancake

Heat up the non-stick pan to a medium-low. Combine ingredients until smooth. Then allow to cook as many pancakes as you can get. Enjoy, it is delicious!!

Protein Smoothie Snack

1/2 cup strawberries (or 1 cup strawberries, your choice)

1 scoop of whey protein

1 1/2 cup of water or more, depends on how you like it: thick or smooth

3 ice cubes

1 tbsp hemp seeds

Mix all ingredients into the blender. Enjoy!! Great snack in the mornings!!

Egg whites Omelet

5 eggs whites

Chop peppers, onions, mushrooms, cherry tomatoes, green onions

2 pieces of turkey ham (or ham of your choice)

1/2 tbsp Chervil Leaves

Black pepper to taste

Heat up the non-stick pan to a medium-low heat. Cook the veggies until golden. Place the veggies into a small bowl. Place the egg whites, cover for about 2 minutes or until steam comes out. Then, place the veggies in the middle, then fold to make an omelet. Cover for 2 minutes. Turn the omelet to the other side and let it cook. Then it will be ready to go!

*Note: Every stove is different, be aware of what is your medium low; otherwise, your eggs will burn.

Garlic Chicken with Brown Rice and Baked Vegetables.

1 chicken breast

Chop zucchini, asparagus and broccoli

1/2 cup brown rice

1 tsp garlic powder (unsalted)

Black pepper to taste

1 tsp Sage

1 tsp Tarragon

Brown rice takes 40 minutes to cook; therefore, you have to cook it first. Mince 1 garlic, and turn he heat up to a medium high. Drizzle a little bit of olive oil into the pot, and put the garlic in. Let it cook for 30 seconds, then place the brown rice. Pour 1 cup of water and cover until it boils. When it starts boiling, turn down the heat and let it cook. Turn up the oven to a 400 degrees F. Chop the veggies and season them on a baking sheet on aluminum foil. Drizzle a little bit of olive oil so it doesn't stick. Season the chicken as well. Grab a non-stick pan and turn the heat up to a medium high. When the pan is ready, place the chicken on it and let it sear for 2 minutes. When one minute is down, place the veggies in the oven. When the two minutes are up, turn the chicken to the other side and place the pan in the oven. Let it cook for 18 minutes. And VOILA! everything will be ready on time! Enjoy!!

Crunchy Romaine Toss

1/2 cup raw brown sugar or stevia
1/4 cup cider vinegar
Salt and pepper to taste
2 tbsp butter
1 small head romaine lettuce, torn
1/2 cup chopped pecans
1/2 cup extra virgin oil
2 tsp soy sauce
1 package ramen noodles, broken
1 1/2 cups chopped broccoli
4 green onions, chopped

Whisk together the sugar, oil, vinegar, soy sauce, salt and pepper. Discard seasoning packet from noodles. In a skillet, saute noodles and nuts in butter until golden. In a large bowl, combine noodles, broccoli, romaine, and onions. Just before serving, toss with dressing.

*Family recipe from my mother in law, Jennifer Neufeld.

Easy Chicken Caesar Salad (My style)

1 chicken breast
Salt and pepper to taste
1/4 tsp paprika
1/4 tsp chili powder
1/4 tsp garlic powder
3 cups romaine lettuce
2 whole wheat pieces or bread, toasted

Preheat oven 400 degrees F. Grab a non-stick pan and turn it up to a medium high heat. When the oven is ready, place the chicken on the pan and let it sear for 2 minutes. After it is done, turn it to the other side and place the pan in the oven for 18 minutes. While the chicken is cooking, chop the romaine lettuce and toast the bread. Cut the toasted bread into little squares. When chicken is ready, cut it in long pieces. Then mix it all and enjoy!!

Baked Tomatoes

4 large ripe tomatoes, sliced 1/4 inch thick
1/8 cup grated Parmesan cheese
1 clove garlic, minced (you can use garlic powder instead)
2 sprigs fresh parsley, chopped
2 sprigs fresh cilantro, minced
salt and pepper to taste
1/2 tsp dried oregano
1 tbsp olive oil

Preheat oven 400 degrees F. Place tomatoes on a baking sheet. Sprinkle with cheese, garlic, salt, pepper, parsley, cilantro and oregano. Drizzle with olive oil. Bake for 20 minutes.

Tuna on whole wheat bread

1 canned tuna
3 sprigs green onions, chopped
1/2 tsp mustard
1 tsp Hellmann's olive oil mayonnaise
1/4 tsp chili powder
1/4 tsp paprika
Pepper to taste
2 pieces of whole wheat bread
1/2 tomato, cut 4 slices

Mash the tuna with a fork, mix green onions, chili powder, paprika, pepper, mustard and mayonnaise. After mixing it all, cover both pieces of bread with tuna.Then place two slices of tomato on top of each bread. Press broil on high, and place them in the oven. Let it cook for 5 minutes. If you want it more toasted, let it cook for longer. Keep checking them, you don't want them burned. Enjoy!

Spinach Egg Whites Omelet

5 egg whites

8 sprigs Spinach

1/2 pepper (any color you want)

2 sprigs green onion

1 or 2 mushrooms

Heat up the non-stick pan to a medium-low heat. Cook the veggies until golden. Place the veggies into a small bowl. Place the egg whites, cover for about 2 minutes or until steam comes out. Then, place the veggies in the middle, then fold to make an omelet. Cover for 2 minutes. Turn the omelet to the other side and let it cook. Then it will be ready to go!

Protein Pancakes (Another kind)

1/2 cup oats

1 scoop whey protein

1 tbsp quinoa

1 egg white

Enough water to create that same consistency of a regular pancake

Heat up the non-stick pan to a medium-low. Combine ingredients until smooth. Then allow to cook as many pancakes as you can get. Enjoy, it is delicious!!