Week Three on the Books...Going for Four!

**Wrote this last but didn't have time to add links so here goes...**

So last week I had a big challenge in my new Vegan lifestyle...a girls weekend!

Not so hard for those who's girlfriends are vegan too but in this case, mine are not. What's the easiest way to make it easy for me to not stress the small stuff? Plan ahead!

I spent the better part of Wednesday prepping and packing foods that would be easy to eat and grab in-between our outings aka shennigans. lol When I was getting ready in the hotel each morning I would snack on my tasty treats of a lentil loaf pie, lentil-pear salad, fresh berries and celery, gluten-free muffins and various others. This made for great success!! Before the girls would go out to eat, I stocked up on my own foods so I didn't have to find something that fit my restrictions at a restaurant. When I would choose to eat with them, I choose options like a fresh fruit bowl which was a very safe bet.

My mom is doing well in her commitment on the vegan thing. She remains committed and is open to adjustments in the eating as long as she doesn't have to eat any of the complex flavors I have been making (the bean salads, etc.) Her palate is so conditioned for the basic flavors that I am transferring her diet to all raw foods for the next two weeks. She hasn't quite gotten the point the resistance training is NECESSARY for her weight loss so her commitment to early am training with me sometimes gets brushed off in having to go to work early or getting home late at night from a movie...which of course, is not working and her clothes are not fitting as they should. BUT at least she's moving so that's a plus. I'd rather her exercise for health than for vanity at this point so we can focus on getting her cholesterol and blood pressure in check.

It's a process.

As I have now done a ton of research into the ratios of foods I need for training as a vegan I began my intense workouts again today with P90X2. It felt amazing to train with that energy and fire again. Though I must say, there is definitely something to be said about being a vegan and training this way. Can't quite put my finger on it but I do notice a difference in energy! In addition, my body is happy to have more carbs to play with :)

The standard rice, steamed veggies and bland chicken are NO MORE!!! Today my meal consisted of baked yam, lentil-pear salad, fresh spinach, a handful of roasted pistachios and apple juice. Now that's what I call flavor! Plus, I have lost another 2 pounds and am down to 142.5. I am in awe of this weight loss while eating SO many carbs.

Overall I'd say my cravings are still pretty much gone with the exception of something random like a really salty food. Today of all things I had a craving for something I haven't eaten in years and actually grosses me out to think about...fried bologna. The crispy texture on the edges and salty flavor is what my palate seems to want at this time so I will probably be able to find that in a meat substitute if it lasts for longer than today.

This is one journey I am enjoying :)

Pain or Pleasure?

Really. This is the question of the day!

In many things I have read regarding a quick...cold-turkey...jumping in head first...no ease into it...switch to Veganism they all say the same thing: there is a certain period of detoxification in the beginning that will last shorter or longer in relation to the amount of toxicity in the body to start with.

Symptoms may include anything from swollen joints to cold and flu-like issues. None of which are pleasant! The idea of re-living any of these can make a person run the other way saying "Why would I intentionally put my body through something like that?!?!"

I can even remember one of my nutrition instructors mentioning that in the detox process a person may experience some form of EVERY ailment they have ever had! Not guaranteed for all people in such extremes as when the issue actually took place but the process of releasing toxins allows all remaining stale, stagnant energy to be shaken out of every nook and cranny of the body; really, anything is possible. The funny part of this little phenomenon is that these reappearances can occur for minutes, hours or days depending on the depth of the toxins!

At the end of week two I am chuckling a bit as these little things come to the surface! I have experienced a half day of bronchial/allergy symptoms similar to the ones I had in high school, pain in my shoulder that mimicked the aches that lingered after a random big wheel accident at the age of 6 and today my finger joint feels like it did when I jammed it in one of my aggressive basketball games back in middle school.

In each case, the pain or ailment has only lasted a matter of hours...not bad for not taking time to transition in the eating plan though had I eaten large amounts of junk food prior to this journey it could have been worse, much worse!

Thankfully, due to my burning desire and chef approach to Operation GO Vegan, I am not feeling the need for any other foods! While I used to crave cheese, burgers and various other heart stopping foods, I can safely say that I feel incredible so far and have a deep satisfaction with the foods that I have chosen to prepare and consume. SO, while I may be experiencing a bit of pain in the detox process the pleasure of treating my body with respect and honoring it's healing process makes it all worth while!

Day Three- GF Vegan Kitchen Adventures

**I wrote this on Thursday of last week but didn't post it that day as I was working to finish my homework...**


Yesterday being day three I was starting to feel a groove to this new way of eating. As with all eating programs, it is not just a diet it is a lifestyle.

I was blessed to have a day to myself in the kitchen to experiment and play in a totally new realm for me... gluten-free. Having over a decade of professional baking under my belt and a lifetime of home-style baking, both with high gluten, I found a great resistance to the new venture.  But, this current journey was made with the understanding that it's time to break free from that shell of "gluten is king" and learn my true potential of baking without it.

My online search brought me to find a great deal of options for DIY gluten free flour mixes but I came across a goldmine of info with which I tailored my day around. Read more about it here... You will also find my own personal modifications for the recipes as there were many options to choose from.

This choice has been a great addition to the new vegan way of eating!

While I haven't been vegan for over 8 years, my last experience did not turn out very well. I did my research to be sure I was doing it properly and took time each day to prepare balanced meals but for some reason I couldn't maintain my iron levels, my energy or my muscle definition. With this kind of memory I have been quite hesitant to return to this regimen, until now.

When mom got the results from her physical I knew this was the only way to help her get back on track. You see, she has always been a clean eater. Doesn't do sauces, creamy anything, sodas, fried foods or anything junky like pre-packaged cookies and stuff. Her diet for years has consisted of fish, poultry and lots of veggies but no beans or fibrous carbs. It's really incredible to think that someone who seems to be so healthy could have cholesterol levels of 398, clogged arteries and very low levels of essential nutrients. 

Vegan is our answer. 

The reason I added the extra challenge of no soy and gluten-free to the mix is simply because her body does not process gluten but in fact stores it as puffiness in the fat cells and soy has too much evidence to prove that it increases hormone levels in unsafe ways. I'd rather not chance either of the two. Just my preference.

Being her personal chef and trainer for the summer I have the challenge of taking on a crash course of learning how to live this vegan lifestyle with daily meal preparation and packing for her to go to work.

It was so easy back when I was in serious body building to pack mass amounts of chicken, broccoli and brown rice up in plastic containers for microwaving later in the day, but now the game has entirely changed!!

So this week as a brand new vegan I spend a good two hours in my mom's tiny kitchen getting ready for the day plus an additional 2-5 hours researching and blogging to share my knowledge with others who seek this lifestyle change as well. Taking pictures and noting my adaptations to recipes takes up a bit more time than just throwing things together but for this chef, it's an absolute necessity. Plus, it gives me more to write about which is always a plus. ;)

What I find most fascinating about this time around is being gluten-free, soy-free and vegan together is giving me much more energy than I had imagined possible! Being that I woke up at 5am yesterday to meet with an online client I expected to need a nap at some point but my body has become so in tune with my food that I can feel the energy pulse through me within 5 minutes of eating. I even had a difficult time falling asleep at my normal bed time.

Guess it's true what they say: when you give your body the nutrition it needs, you don't need as much sleep to recover!

With all this energy I have more time to play in the kitchen which makes my heart sing. I think I feel a cookbook coming on...

Today I venture into planning ahead for the weekend. I have school on Friday-Sunday and won't have the usual 2 hours each morning to prepare food needed for the day. Today is all I've got. I'm taking on the task of making gluten-free bread and or crackers, double potato-leek soup and veggie burgers.

Keep this pace up and I may have a GF Vegan bakery going in no time!! Let's see where the universe takes me.

One Week Down...and only one slip up!!

Last week was a learning lesson to say the least!

The task of not only learning how to be vegan, gluten free AND soy free all in one swoop was quite the undertaking and of course, I am an all-or-nothing kinda girl...you know I jumped in head first.

In all fairness, I have been soy-free for a few years now but I was perplexed at the idea of being vegan without the use of tempeh and various soy products such as my old favorite, Bragg's Aminos. I don't give in easily!

So throughout the week I spent hours on end each day experimenting with different recipes, testing flavors, gluten-free flours and finding countless ways to make beans taste good. Quite the journey, I'd say. Not for the faint of heart or those who are not serious about this level of commitment!

Being a trainer for almost 8 years now, I have seen the one major reason why any "diet" fails is a due to improper planning. Most people say "Oh, I think I want to lose 10 pounds so I just won't eat..." or "I'll switch everything from full sugar to artificial..." or even worse "I want to be a vegetarian so I will just live on cheese and pasta..." and so the yo-yo begins...

Vegan eating is not a light subject. For many people the need for a transition period is crucial! Fortunately for me, I can quite anything cold-turkey, no pun intended, when I make a commitment to do so. It's not about will power it's about self-honoring choices. I honor myself enough to make the change and am committed to give it a chance until I know for a fact it is working or not.

In this choice, I take time to research to make sure I am getting enough protein, ample amounts of iron to prevent my past history of anemia from leering its ugly head, and various other nutrients that Vegans are challenged to get in their daily diet. I mean, if you are not going to go balls to the walls and do it right, why half-ass it?!?!?!

Many years ago I committed to this way of life for about 8 months...well, 8 and a half to be exact. The one thing I struggled with was anemia. And it was bad too!

Every day I found myself taking a 2-3, even four hour nap and struggling to find the energy for my workouts. The major factor in this problem came in my whole grains called Phytic Acid. This acid binds to vitamins such as D and minerals such as Iron which were major contributors to my energetic downfall.

Now I soak brown rice and beans overnight and rinse before cooking them to prevent these toxins from stealing my thunder!

This past weekend was a long one as I was back in school for my three day monthly installment. As I usualy grab an assortment of pot roast, mac n cheese and a chocolate bar, all grounding foods to get me through the energetic curriculum of the day and not on my standard daily list of eats, this time I brought my food the first two days and had a minor slip up on day three.

On the night of day two some of my classmates and I had taken a late night adventure after class to head down to the beach and watch the SuperMoon. A couple of people grabbed a piece of pizza that smelled....soooooooooooooooo good........BUT I didn't eat one bite. I sat and contemplated how life must be for all of those dairy and gluten intolerant people who miss these food items. I felt for them. This eating path for me was a choice not because of any official allergy.

By day three of class all I could think about was a tasty, hot meal.

Due to the beach excursion being so late at night, I didn't make it home. I had crashed in my friend's hotel room and didn't get my clothes until Sunday morning with enough time to shower and race to school.

I rationalized that a bowl of soba noodles with sea veggies and green onions with a kombucha would be safe, until my first bite. Then it dawns on me: soy sauce in the broth and the soba noodles may not be ALL buckwheat. YUCK. Funny because I actually could feel the gluten and soy in my body. Learning to find safe Asian food flavors will be a journey in itself!

On Monday, I was pretty much cut off from the world by choice. It takes me about 1-2 days to recover mentally from a weekend at school and to process all of my learnings so I didn't have a chance to prepare any food for the day. Mom took the opportunity to go in to Whole Foods to purchase some things that appeared safe to bring home for me to experiment with.

On Tuesday morning she was complaining of knee pain so I turned to the foods she brought home to find salt in amounts more than double of what I would use on a regular basis. In addition she purchased a sprouted manna bread that she had a slice of thinking it was safe. Little did she know that three of the 5 grains listed were all containing gluten! The beauty of it is, she feels the gluten making her "puffy" so she know has a good reference to what is really happening in her body when she eats these foods and has a greater desire to avoid them.

I'd say overall, week one was a success. So much to learn and I am taking a crash course for my mom's health! I am looking forward to this week adding to the daily walking with some weights and yoga...my body is calling for it.

Day Two- I remembered my food!!

Well I can safely say that all those years of being in the body building industry have paid off in one way or another!! This time in food preparation...NEVER LEAVE HOME WITHOUT IT!!

Yesterday being day two I had yet another challenging day ahead of me. Mom and I left home very early- her to head to the doctor's to have her eye's checked for extreme dryness and for testing to find the cause of her anemia and me to spend the day with Gramma and take her in for her rapidly depleting eye sight.

I spent a good hour and a half preparing our food for the day as I am still getting used to the vegan regimen as well as to mom's tiny kitchen. Oh how I miss my big kitchen...but I digress. This summer I am committed to be here for mom and then move to the beach so it's only temporary :)

I packed our bags with fresh juice, as usual, containing everything from beets to grapefruit to collard greens, the lentil-brown rice mix from the day before packed in lettuce and kale cups for easy eating on the go, salad with many colors, banana slices with almond butter, grapes, almond-walnut-date mix, and sweet potato pudding.

Spending time with Gramma before leaving for the doctor I was thankful to have brought my food along! The home that she chose to move into does not feed her much in the way of produce so we have a fruit of the month sent to her year-round and bring food with us on each visit. I was happy she ate grapes, dates and banana with me.

As we sat in the waiting room I felt a bit hungry, not unusual as I feel like I can't stop eating now that I am vegan, so I drank some juice. Of course it got a bit of attention and an older gentleman came over to ask if I had brought lunch for the group? I told him I'd be happy to share my vegan treats but he seemed more inclined to speak to my gramma about why she was there and to ask her age...she said 39, he said 40. Eventually she confessed her real age of 94 and he responded with "pushing 80" and had she noticed, she may have had a date!

What I truly love about my gramma is that she is never afraid to be herself. She kept her composure when I told her about his attempts and said "honey, what in the world would I do with him anyway!?!" We had a good laugh.

Our day was filled with smiles as I spent time talking about her life, appreciating the adventures she has had and observing the world together. I am so grateful for her coming into my life when she did...we adopted her in 1984; the year my parents divorced and the same year she lost one of her last living relatives.

We compared our hands and I was taken back by the beauty in her fingers! With such slender, straight fingers and soft skin it's hard to believe those hands belong to a 94 year-young woman. It's no wonder the man came over to inquire about her!!

Now, it's been quite some time since I've stepped foot into an actual doctor's office. Looking around reminded me of how the concept of specializing in one thing has a tendency to overlook the big picture. I can say that I was pleased to hear her doctor recommend her continue on her eye vitamins and to increase her amounts of green leafy vegetables.

After the appointment we sat down for lunch at the cafe as we would not be back in time for dinner at the home; their term for lunch. She enjoyed her ham and cheese sandwich with side salad as I took out my vegan treats. Her eyes showed such joy as she watched me eat and kept saying "Honey, you're so healthy! I am so glad to have you on board now. Tell your mom I'm having a wonderful day."

I can't help but wonder just how many aging ailments and diseases are caused by poor diet. While I never would have thought after 8 years that I would return to a vegan diet but after only a couple of days, I can feel this time is life-changing.

By the end of the day I was exhausted! Every ounce of energy was spent in play with Gramma but we laughed and had such joy that I would not have traded it for the world. I ate all my food and then some...after mom and I took our daily walk, this time at 7pm, we sat down to a Rainbow Salad with Creamy Avocado Dressing. 

Day two was a great success in the vegan journey. While I have maintained my weight despite the high amount of carbs and nut fats I am consuming, my waistline has trimmed down quite rapidly. A big surprise to me having spent years in the low-carb, high protein mindset!!

Operation GO VEGAN- Day One

So I know this is technically day two but I wrote the post last night while I was away from the internet to stay accountable...here goes!

Nothing like a good challenge!

Day One…eh not so bad! We began our day with fresh juice and sweet potato pudding before our daily 45 minute walk and snacked on lentil and brown rice sauté in lettuce cups when we returned. I made smoothies with homemade nut milk to drink while we got ready knowing that we needed to get as much nutrition in as possible before we left the house.

My efforts last night to create tasty vegan masterpieces came with great appreciation from my mom as she returned home to find a kitchen full of treats. I spent a great deal of time researching the transition process and how to make vegan foods taste incredible.

While my mom and I had to attend a memorial service for my godfather’s wife today I spent a good hour preparing our food for the day to avoid the hunger pangs of searching for acceptable foods on the first day of a new eating style. You know what they say “proper planning prevents piss-poor performance!”

Unfortunately, this morning in our hustle to leave the house to be on time for the service, the bag was left packed with food and ice packs in the kitchen!! Needless to say, day one became a bit of an adventure. 

Thank goodness I made sure we consumed plenty of food before we left…

So what would become of us on day one being away from home and all the vegan foods I had prepared? 

HA!! We survived with flying colors!!!

The reception was at a fish restaurant on a wharf that is famous for their fish and my mom says “well, we could always start again tomorrow…” “NOPE…we committed,” I said.

We arrived early on a hunt for food as by then we were very hungry. They say the first week as a vegan is the hardest, and while I don’t feel it to be hard, the journey is definitely one requiring detailed research, planning, patience and acceptance.

Walking the pier we found a “grill” that served burgers, fried fish, chicken salads and such. My mom has always been one for a big salad so she was all for it but I couldn’t bring myself to consume a cheaply made iceberg mess so we kept walking. We stumbled upon a large fish market and walked in to find rows of fish, shell fish, places to order fried fish etc. but settled on one particular place that offered a side of veggies and corn tortillas.

For $5.75 we agreed that this side order would be a good pre-meal snack to avoid having to go hungry and make a bad choice at the reception. Boy, were we pleasantly surprised! When our buzzer went off, I went to the counter to collect our supposed side dish. I was greeted with a large blue plastic tray, the ones you usually use to carry your plates at a buffet, that was FULL of sautéed veggies in a killer achiote sauce! We were in heaven!

Attending the reception we found salad drenched in mustard dressing, steamed veggies tossed in butter, rice cooked in chicken stock, chicken and beef with cheesecake for dessert. You can imagine how glad we were to have taken that preventative measure and eaten first!?

Given the events of the day I would say that it was quite a success. You can check out my food blog to find the nut milk recipe I adapted from a few that I found online as well as the recipe for sesame kale that I made last night. (while I made it for today, mom loved it so much that she ate it all last night LOL)

A New Chapter...

Starting over? Nah. Not really. It's more like weeding out the gunk of the last decade and doing a spiritual spring cleaning to live more efficiently and effectively!

In the last few weeks I have become one with my journey. Cliche...maybe. The truth is, until we are able to surrender to the path, we are not capable of seeing our true potential.

When I wrote my first book last month I conquered a challenge that had plagued me for over 8 years. Knowing full well that I was the only one standing in my way, I somehow took pride in the reality that I was simply "too busy" to sit down and complete it. I had started and stopped many times over but after three weeks of bombarding myself with webinars and teleseminars about how easy it really is I stopped making excuses and devoted four straight days to writing my book from start to finish.

Now, the crazy part of this story was when I trashed it. Literally. A rad business mentor of mine always said to me "write your first book for the trash" and so...I did. About a week later I sat down for two days straight and rewrote it! Amazing how things just flow when the mental gook is out of the way!!

The book writing and editing process was an excellent reminder of just how easy things can be when I set my mind to making them happen. Allowing the book to flow through me brought me back to the mindset of joy in taking giant leaps of faith. When I live my life by the seat of my pants, I always happily land on my feet.

This is why, in less than 24 hours, I was able to make a quick decision to move back to the LA area.

So now, after three weeks of crazy packing and driving back and forth between the desert and LA, I have settled for the summer in my old home town to take care of my family and build my business here.

Listening to the universal messages about my need to be here were a struggle for me as I kept trying to put it off until later this year. While I knew I wanted to be back near the ocean, I had no idea my my family would need me this much!!!

My life's journey has been filled with adventure, intrigue and a whole lot of love thus far. This new chapter in my life provides me with a renewed sense of my place in the family, my role as a daughter and best friend to my mom as well as a loving support system to my aging adopted-grandmother, who celebrated her 94th birthday last week. An overall experience that will afford me great opportunities for growth and spiritual expansion. 

Surrendering to this journey has brought me to a very big decision- carnivore or vegan? The reason: my mom's cholesterol, having always been high, was just measured at 398!! As she has always been one for the natural remedy I have committed to be her personal nutrition coach and trainer. Knowing that there are other factors at play here the only solution is to go 100% Vegan in her diet.

Since I haven't done the vegan thing in over 8 years I'm not sure how my body will respond and have no clue how my training will be affected BUT because of her health I am committed to this journey with her for a minimum of three months until she returns to the doctor for her next test. We are doing NO soy and gluten-free as well so I will be challenged to create new works of art in the kitchen :) If all goes well, I will look at continuing this way of life for the rest of my life!

Let's watch what happens!!! Starting tomorrow, I'll be posting my food experiments on my food blog at Body Everlasting Goes Vegan and will keep this blog here to share stories of my new journey and training as a Vegan.

Namaste.

A New Challenge is in Order!

So as many of you know, I have competed in dance and figure competitions. I thoroughly enjoy the thrill of the preparation! In Figure we spend about a full year before the show with off and on season training to build our weak spots, doing loads of cardio while dieting to burn body fat and have a mind set that won't quit. In essence, we are warriors...that ship for me has sailed.

Though I truly miss the challenge of that journey I will not miss walking on stage in plastic high heels and tanning beds for weeks leading to the show. With my pasty skin, no amount of Pro-Tan could give me the same color as I needed to step on stage without many trips to the beds! Despite these minor details I do miss the art of competition and the thrill of knowing that I am unstoppable. I mean, being able to wake up daily to know exactly what the focus is and to not lose sight, having full knowledge of each meal prepared for the day without skipping a beat, workouts scheduled first before anything else and the amazing inspiration my journey is to others is an incredible blessing! I have learned a great deal from that and my dancing days, though the spark of competition lies deep in the depths of my soul...

In class last weekend I made a promise to myself to get back into competition but didn't feel that body building was in alignment with my holistic lifestyle anymore so I decided on a new, athletic and performance based challenge: Tough Mudder. As my body is conditioned for body building and not this type of arena I have chosen a Mudder next year in June. This will give me plenty of time to prepare and condition.

In my excitement to find my next challenge, of course, I started prepping immediately!! I searched the website for information on what would be needed to complete the course and what exercises they recommend. Thankfully many of them are ones that I do already on my own or in P90X2 :) Whew! That was a relief. The biggest challenge I face in this process is.......................CARDIO. For those of you who know me or have worked with me in the past, you know I do not do cardio nor do I condone it. My experience with weight loss is that cardio can work against many people and I can get someone to lose weight easily without the standard "hour on the treadmill" so why waste the time? But this course will require me to run through mud and muddy water, climb ropes and over walls, crawl under barbed wire and in tunnels and God knows what else so cardio must become an integral part of my training. Time to suck it up!!

Today was day two of my training regime, I am doing 30 minutes of light cardio five times a week to build up. I know, many of you can probably do an hour and a half without batting and eye, and yes, so can I. The issue here is not about what I can do, it's about working smarter, not harder. If I go balls to the wall now then I run the risk of losing strength, over training and even worse...losing muscle! EEK!! I refuse to let that happen! In working smarter I am doing my usual four days of strength training using dumbbells, resistance bands, P90X2, stability and medicine balls while adding in an extra day or two of a short core workout with TRX and the Bosu Ball. One step at a time.

My mindset has totally gone into warrior mode again and it feels incredible...

If you would like to join me on this journey and be a part of my team in Tough Mudder San Diego June 2013 email me at contact@bodyeverlasting.com

Ever Wish For Thinner Thighs?

I can speak from years of experience with larger than average thighs that pants don't fit right, shorts...forget it and well, clothes shopping just doesn't go the way we want it to.

For many years I danced. Tap, jazz, ballet and lyrical though for all of those years I was obese. It was a sad existence to feel hopeless in having to buy clothes that fit because as my upper body would shrink during the weight loss my thighs never seemed to go down. I've been known as "the white girl with a bootie" for as far back as I can remember.

It's not a bad thing though. I mean think of it this way, I could have been plagued with no hips or bootie at all! Some of you may be suffering from a sunken, flat or saggy butt. The fact is, people are now getting butt implants to give shape to the very thing that others of us have been trying to get rid of for what seems like forever.

Now, did you know that you have the power to change this? The tools to trim and sculpt the legs you really want are not so far from your grasp! Really. Here are a couple of tips to ease your stress and lighten the load on those delicate areas you so lovingly call Thunder Thighs. This is how I did it and it works wonders!

1- DO NOT use any more resistance on the bikes or elliptical machines more than 1. I find so many women struggling to push harder and harder on the cardio with extra resistance in hopes of trimming down their thighs. Keep in mind, you must burn the fat first. With all that resistance you are only building more muscle under the fat. *This applies to the inner/outer thigh machines as well!!!!

2- EAT CLEAN foods while losing weight. When you workout your body takes in the food you eat and shuttles it right to the muscle that you just finished working with. That means, all the chips, cookies and soda will go right into your muscle creating a bulkier effect! EEK!!!

3- SQUATS and LUNGES only work if they are done right and with light weight. Trainers even make the mistake of not paying attention to their clients form while performing these exercises which is very sad. They key to properly balanced formation of leg and glute muscles is to keep your weight in the heels NOT the toes. This way you will not build up ginormous thigh muscles with no bootie.

4- DON'T FORGET TO STRETCH before and after your cardio sessions. When your muscles are stiff and you do cardio form and technique may be affected by the areas that are constricted causing an imbalance in how you use your legs. Your walk, stance, sitting position and even sleep can be affected by this poor conditioning. Stay limber for proper balance and stability.

If you are in need of some serious guidance on a workout that targets the hips, bootie and thighs check out  Brazil Butt Lift in the SHOP section of my site. You will love this intense, sculpting, high energy workout program!!!

Consistency Is KING!

In the war against body fat many rules apply but only one thing rules over all else: consistency! If you are struggling with losing weigh or getting in shape, ask yourself "Am I being consistent in my workouts and my clean eating habits?" then you will know what's holding you back.

At the start of this new year, many folks have committed to workout, lose weight, save money etc. but how many will actually follow through with these resolutions? If you are one of these people then let's look at some things you might need to know in order to achieve success. Starting new habits with ease and enjoyment will start the year off right. Plus staying consistent will bring you continued, measurable results and keep you motivated to keep "Bringing It"!

First, start taking time each day to remind yourself of your WHY. Why are you taking this plan of action? Why are you committed? What is this driving force and how passionate about it are you?

Second, schedule out your week or month in advance. If you make sure that your workouts are in your time schedule then you don't have to stress at the end of the day because you didn't have time to squeeze in a session. It's okay to schedule only 30 minutes a day if that's all you have. Even 10 minutes works...check out 10-Min Trainer with Tony Horton! Anything is possible if you are ready to achieve it.

Third, be patient. Self-compassion is the hardest thing for most human beings because we live in a quick-fix society. Keep in mind, quick results are all great until the real results of our journey show up three months later with an additional 10 pounds attached! This is a journey, not a destination.

Fourth, go over a list of small, reasonable goals for yourself that feel comfortable to you. Setting small, measurable goals will help you consistently achieve results. Seeing results keeps you motivated and so your journey becomes more pleasurable!

Fifth, find an accountability partner or group. Fitness is always more fun in numbers, especially when you are starting a new adventure. Having someone to answer to will keep you committed to your workouts as well as have someone to share and discuss your experiences with.

Sixth, get help! I used to hate seeing women year after year start the new year off by getting a membership only to show up to their orientation with no experience and say "oh, I'm just going to do my own thing..." or "my boyfriend said he's going to train me". Two months later they see no results and POOF, they disappear as fast as they came in. Their excuse for canceling the membership "I tried working out but it didn't work for me" or "I gained weight working out" and with that lack of knowledge they will forever feel negative about taking their health and fitness into their own hands. It's very important that you find a program, trainer or coach that can help you get started. Having the right information from the beginning will help you succeed in the long run!! Check the ego at the door and honor your body for a change.

Be one with your body and honor yourself with the gift of good health :)
*If you need a place to start, check out the programs here: Beachbody
  These are programs you can do at home and include everything from Brazilian Butt Lift to P90X2. No need
  for a gym membership. You can even workout in your pj's!!
  Sign up for a free membership to log your workouts and sign into the message boards for more information!
  Sign up for a paid membership and you will have access to a fully customize-able menu plan complete with
  recipes and shopping lists

Excuses...excuses...

When I first started working out I was so disgusted with my body that I feared going into the tiny fitness center at the complex I lived in because I was afraid someone would see me from their bedroom window and think I was some fat cow. Plus, when I would do heavy cardio my face would turn as red as a beet and feel like I had flames shooting from my eyes. Not one of my best looks but I wanted a 6-pack SO bad that I fought the fear and pushed myself. Making a vision board helped me to stay focused on my goal and reminded me each morning to not turn on the TV but to go straight to the gym. Before the vision board I had every excuse in the book to not workout but with clarity in my goal I came in alignment with what I wanted and let nothing stand in my way!
I hear many of these same excuses from people resisting physical activity so I have listed some excuses here with explanations, rebuttles and basic no-nonsense hits to tackle your most challenging objections!! What you read may be harsh but if you want results you have go to stop digging yourself into a hole...

-I DON'T LIKE TO EXERCISE- okay, really?!?! How do you know? Have you tried every type of physical activity there is? If not, then it's time you tried something new!
-I DON'T LIKE TO SWEAT- sweat is a necessary part of having a human body. For many of you women who experience hormonal sweating I can imagine this to be quite uncomfortable. But, sweat releases toxins from your body that are blocked up and with out sweating your body may very well be a toxic waste dump. Is that better than sweating? I think not!
-GYM'S ARE FOR BODYBUILDERS- in this day and age people of every age and fitness level go to gyms for every type of training from weights to Zumba to swimming. There is something for everyone! Plus, when you show up consistently you begin to make friends and feel like a welcome part of the community.
-I FEEL INTIMIDATED IN A GYM- when I first started at Gold's back in 2004 I had clients who would ask me to train them ONLY in the women's gym, secluded from the big "manly" machines. Fear of judgement, failure and rejection all played a huge part in this. Two things- A-tour a few gyms before settling in on one to know how the vibe will be B-if you can not find a gym in your area consider doing a workout program from home. If you are afraid of judgement, sweating off your make-up or just looking dorky in the gym, work out at home. Explore Home Workout Programs Here
-I FEAR INJURY- well, first of all let me say, if you fear something you will make it happen by law of attraction so wipe that thought from your brain. If you are concerned about whether or not you are performing an exercise correctly then maybe it's time you seek help from a personal trainer or fitness professional. Be sure to interview them on their techniques and be confident that they truly will focus on your form. I can't begin to tell you how many trainers I've seen who can not practically apply the knowledge they learned from the books that certified them, so do your research!
-BUT MY BODY HURTS AFTER I WORK OUT- this one is tricky but here goes...when you do any sort of resistance training or weight bearing exercise, microscopic tears happen in your muscle fibers which causes slight swelling in the muscle groups you worked. In addition, as a bi-product of energy production, lactic acid develops which is the burning sensation you feel toward the end of a set. Lactic acid remains in the muscle if your diet is poor and you do not consume enough alkaline foods to neutralize those acids. The recovery period following your workout should be a min of 48 hours until the next time you work the muscle again. To stave off any additional cramping you can do a short set of cardio such as walking on the treadmill immediately after your session to promote circulation and detoxification.
-BUT I DON'T HAVE THE TIME- I ask you this, how much time do you spend in front of the TV, spend in a social setting or searching random Epic Meal Time videos on YouTube? Do you TIVO your favorite shows, meet friends for happy hour during the week or just waste your time away stressing about how hard your life is? Well, I'm here to tell you that you will have the time if you make the time. You know as well as I do that when you want something bad enough, you will do anything to have it. How bad do you want better health, unlimited energy or 6-pack abs? You have to want it so bad that you can see it as if it's already happened. Miraculously you will start finding time in your day. Working out at home is a simple way to make sure you fit it in before work.
-BUT I CAN'T AFFORD IT- Walking is free. Push-ups, sit-ups and squats...all free too! There is a plethora of information online about how to work out with out equipment. Check out YouTube for videos on Calisthenics, yoga, tai chi, kickboxing and more. It's a wealth of information all free to you.
-I DON'T HAVE THE ENERGY- if this is the case, a few things could be happening. You may be a caffeine freak at which case your adrenals are shot and we need to get to work asap! You may be struggling with your nutrition and not feeding your body the fuel it needs to do all you ask of it. There may be some serious stress in your life that causes you to feel overwhelmed at which case your emotional energy is what's drained. You may try using physical activity to get out your aggression or stress. Getting to the gym or pushing play on the DVD player can be half the battle. I can speak from experience in saying that I may feel horrible going into a workout, but half way through, the adrenaline kicks in and I feel like I can conquer the world.
-BUT I'VE TRIED WORKING OUT AND IT DIDN'T WORK- then you didn't do it right or the balance between diet and exercise was not right. Truth is, when you do the research to find out what works right for your body type, personality and your level of time commitment the results will come. You can not follow along with the workout program of a genetically skinny person and expect the same results if you are trying lose weight. If you are not thinking of yourself as an individual with specific needs, if you started a new program and didn't give it 110%, if you didn't take the time to understand how your body works...then you are cheating yourself.
Here's the bottom line: Respect yourself enough to do some research on what you need.
...If you don't know enough and don't plan on being a personal trainer yourself, hire one, purchase a home workout program or check out YouTube.
It's much more simple than you are making it so get over it and start somewhere! For more information on how to get started contact me at alida@bodyeverlasting.com

Don't Just Wish For It, Be It.

The way I see it, we all have one of two options- to live or to die....You can choose to live your life with passion and pizzazz or waste each precious moment wishing and hoping that things could get better.

In all sincerity, the words live and die don't have to relate to just the literal meanings but instead I refer to them in a metaphorical way. Ever had a moment where you feel as if the world is out to get you? It's as if nothing you do can go right. Every little thing goes wrong and at the end of the day you feel stressed, frustrated and alone. I know how this feels...I have been there myself. These self-defeating thoughts can actually be making you FAT!!! Fat is our built-in human survival mechanism and our thoughts can activate their protective forces.

Did you know that diet and exercise are not the only contributing factors to weight gain/obesity? They are only secondary! I know this may come as a bit of a shock to some of you but mark my words, it's not that simple. Obese related issues for many adults come from an emotional stimulus that influences food and behavior choices. Perfect example of why diets don't work-we "feel" as though we are being deprived but in reality it actually means there is a part of our lives that is incomplete and we feel a void that must be filled. Food is the easiest way to control the completeness we seek.

Though your brain may deceive you, tell you everything is fine and that your weight is a happy place, deep in the depths of your soul, you know this is not the truth. Inside, your heart breaks every time you pass by a mirror and loath what you see looking back at you. I can laugh about it now but I remember a time when I would only look at myself from the shoulders up to refrain from seeing my quickly expanding hips. Even in my sessions with training clients I have had to turn many of them away from the mirror to deter them from focusing so intently on all the things they found wrong in their appearance.

Your body will match your thoughts, seriously. When you think a thought, your brain creates a hormone peptide to match that emotion and the more you feel it, the more your brain gets addicted to that chemical response. Eventually, you end up becoming super-glued to your thoughts. Before you know it your body creates this layer of fat to protect you from the seemingly vicious world outside. Really, we feel like a victim of society and essentially begin to feel hopeless. Our choices begin to reflect this feeling of self-doubt and lack of self worth.We lose sight of our inner beauty and become a walking example of our deepest, darkest self restricting emotions. The reality then becomes an increase in this layer of fat to protect ourselves FROM ourselves. When the war is over, you no longer need the protection of that fat suit.

Feeling like a victim, unworthy, insecure and not beautiful is easy when the world is not watching you. When we are fat, we blend in. When we are thin, trim and in great shape we get noticed. You can hide in your fat suit and no one will tell you otherwise because this is the new trend. Now you are fitting in with the norm. Yet, all the while you are envious of all those skinny bitches who you tell yourself were "born that way" and decide that you just have bad genetics.

So when does it end? When will you begin to see that you have the power to change? Will you stand up and take the first step or will you just continue to justify your toxification of mind and body? How will your life change if you choose to move forward toward a healthier new you? Can you begin to imagine the way your thoughts will change when you have the body of your dreams? How would you feel and treat this new body?

I will leave you with this thought: once you begin to change the way you see yourself as you are now, the weight will melt off.  Each week try one new thing that you know can help you reach your goal. It doesn't have to be big but each step, however large, will contribute to the overall foundation of health you are building. If you chose to "die" and waste your days away doing nothing, then you have nothing to complain about. But, if you chose to live then you will be too busy enjoying your days to see anything wrong with the beautiful creature you truly are. Start living this life today and you will be amazed at how your body reflects your new found mindset!

Say No to Crack!

I walk around a public place and see many women, and men, with less than perfect bumbums. Cracks are exposed more and more and at alarming rates! And not in a good way. It's the one thing that can be fixed without implants and the one muscle group that women have the most trouble with.

Are you or someone you know suffering from an overabundant, saggy, flat, indented behind or even concave behind? It's become such a problem that people are actually getting implants for it?!? Crazy!

Over the years I became known as the Goddess of Glutes because of my own badunkadunk and my ability to build them on clients of all ages, shapes and sizes. Yes, I have good genetics but there were only two times in my life when I lost my bum: Once when I was in 6th grade after I gained my weight back following a short stint with Jenny Craig and a second time when I was a size 3...

At a time when I had only been a personal trainer for 7 months, and was the thinnest I had ever been, I was approached by the guy working the front desk at my gym. He said to me "You know, I am really proud of your massive weight loss and impressed at your hard work and dedication...but you lost your ass! It was amazing!!" For a girl who has always gotten attention for my behind, that was a ginormous blow to the ego. I vowed never to lose it again!

Squats and lunges became a staples in my training and I began to understand the correlation between flexibility of the hamstrings and proper formation of gluteal muscles. In a nutshell...I had it down pat. It became clear to me that the glutes are a wonderfully easy part of the body to shape and sculpt.

Unfortunately for many women the rump is not a symmetrical balance to the rest of their body so their pants don't fit right (ie: crack attack) causing them to slide down while sitting...reminiscent of my old Ken doll who's polyester pants exposed his crack every time he sat in Barbie's Dream car...or bunch up in the wrong spots while standing/walking. We also have many who are afraid to show it off due to cellulite. So what to do?

Here are a few tips for consideration when building your luscious lady lumps:
1) stay flexible-many women who are stiff end up using their quads to perform a squat or lunge more than their glutes. When you stay flexible you are able to get a better range of motion and activate the glutes more effectively.
2) when doing cardio think stairs or incline-this movement will incorporate the use of glute muscles and help them grow, but make sure you place more of your weight in your heels rather than your toes
3) drink hot water-I know it sounds strange but cellulite is caused many toxins built up in the fat cells and lyphatic system. The easiest way to clear that out is to sip on hot water throughout the day.

Anyone is capable of having the bootie of their dreams. With the right tools, program and healthy eating habits your pants and bikinis will fit like never before!

Nutrition in a Bottle?

Okay, it's out there. Millions of supplements claiming to take the place of eating real fruits and vegetables, speed up your metabolism, decrease the effects of stress....yadah...yadah...yadah...The funny part of all these claims is that they call themselves "nutrition" and come packaged in a bottle with a pretty label and colored gelatin tablets most likely made from the hooves a cow...hmmm

Now, don't get me wrong. I fully understand that with agriculture the way it has been for many years, our crops are not yielding a high nutrient dense food and we have to resort to taking a multi-vitamin and various others nutrients every day to fill in the gaps. I get it. BUT here's where I have my issue: weight loss, stress-free living and a lean, sculpted physique comes from more than just a pill.

When we set out to the vitamin store, we usually have a specific ailment that drives us to find a solution. So-called nutrition companies know this so they package your pill in a label that shows how great your life will be after continued use of their product. It's a great way of marketing to target one of the big 3 niches: health and fitness, relationships and dating or business and finances. Some marketing targets all three. For a minimal fee, non-invasive to your wallet, the promise of an amazing body that will attract members of the opposite sex is a HUGE selling point. Translation: a successful marketing campaign showing beautiful women who you will either a- look like or b- attract for a date after supposedly taking their cheaply made and poorly formulated products that sell for an obscenely low price. It's an easy sell. I used to buy into it myself.

Did you know that if your metabolism is slow to begin with that a diet pill can actually make it worse? Ever notice how caffeine doesn't do for you now what it did before? Stimulants create a slow-down of your basal metabolic rate and your sensors become dull. This means you need more of it to create the same effect you had before. In turn it can overload your adrenals and shut down your thyroid. Then what? The companies don't tell you this because they want more sales. Instead, they come out with a more potent version to out-do the one before.

You have surely seen the protein powders that deliver 50-75 grams of whey protein in one scoop for a ridiculously low price but non of those companies tell you that the quality is one step above live stock feed. It's no wonder you have gas and bloating....it's not normal. The sad thing is, because of the poor quality and isolated content, your body can only assimilate 10-30 percent of that 50-75g per serving so really wouldn't it behoove you to buy an excellent quality to get only 20g per serving. At least this way you know you would be getting everything the label says.

Now, take into consideration that this is YOUR body. You work hard on it in the gym, eating right and doing what it takes, and yet, you don't take the time to do the research on how these companies produce the items in the supplements you buy. You take it because it says you will look and feel great...and because some pretty actress or athlete was paid to say they use it. Odds are, they don't and wouldn't even touch the stuff.

Nutrition involves eating foods that are nutrient dense meaning they have high amounts of nutrients your body needs to be at an optimal level. Processed foods do not contain these nutrients so companies have to add in synthetic versions of vitamins and minerals. If you are buying non-organic foods there is a ginormous chance that your food has only a third of the nutrient density it had only 20 years ago due to not rotating crops, shipping from other countries, growing foods out of region or season and genetic modification.

Media programs, infomercials and various articles preach about the pros and cons of food items and tell you about random holistic items to help with your ailment. Without someone to help you sort through it all, you may take a wrong turn and end up doing more harm than good. Take time to find out what your body truly needs. You are unique and need different things than the Joe-schmo who told you about some miracle pill.

Remember, this is your body, the only one you get. Respect it by doing your research into what you really need, what supplement companies are really doing when they produce your products and how you can optimize your nutrition through diet, exercise and primary foods first. Your body will be in better balance, your mind will be less stressed and your outer physique will show signs of peace and harmony. After all, this is what we are striving for!

If you find that you are having trouble figuring it all out, email me at alida@bodyeverlasting.com to set up a FREE health history.

Can't Tell Me NUTHIN!!

In 1999 I was diagnosed by a third doctor to go on Prozac. It was a familiar diagnosis as I had dealt with depression all my life. The doctor who diagnosed me said that I needed a change, something to make me happy...as he wrote my prescription. I thought "He doesn't know me! How could he possibly know that I needed a change?!?!" After a brief chat and some tears with my mom, I walked out of the pharmacy, without my Prozac, and searched for holistic answers. There was no way I was going to be held hostage to a drug for my happiness!!! 


One solution came from supplementing magnesium in large doses. That was an amazing relief after the st. john's wart and kava kava had me curled up in fetal position crying for three straight days. lol Magnesium was the greatest thing ever but it was only a good, quick fix for my depression on a chemical level. I was a compulsive over-eater and addicted to foods that would sedate me. I knew I had to change something major and the one lifestyle change that had to be made was the one that would change my life forever. 


On my way home from college one day I passed by a culinary school. They had a killer deal- $40 per semester to take as many classes as you want!?!?! What? Heck yeah I could afford that!!! 


At that time I was working three part time jobs and going to school. I loved to cook and the idea of going to culinary school really got me excited. I had a plan...I'd schedule my work around my culinary classes and continue a lighter schedule in college to make my mom happy. When I came home and told my mom my grandiose plans she was actually open to the idea on a bigger plane. Instead of letting me settle on a less than perfect school, she found the California Culinary Academy in San Francisco. 


During an entrance interview between my mom and the director of education he said to her "are you sure she is ready for this? You know, women have a difficult time in the culinary industry. Maybe she should think more about this more before she jumps in." Yeah...obviously he has never met me!! Clearly he has no clue that when you tell me it's impossible, I'll prove you wrong. 


Long story short, I completed the first program and stayed for the second because I thoroughly enjoyed the education I was receiving. Plus, the idea of making foods that I was addicted to healthy for me, and others, enticed me. 


During my time at that school I came across many chefs who told me I would never be able to make food healthy and taste good. "Fat is flavor and you can't bake without sugar!" Again with the "YOU CAN'TS" and I again set out to prove them wrong. In my time working as a chef I was recruited to design menus for a medical wellness program linked to a local resort and conducted cooking classes and educational grocery shopping trips to help clients find tasty, fitness friendly options. Nothing is impossible in my world! NOTHING.


The moral of this story is, if you want something bad enough no one can stand in your way. Plain and simple. If you find yourself struggling to fight obstacles and overcome objections then either one of two things is happening a-you have not chosen the right thing or b-your level of commitment is not high enough.


I use this story to fuel many things in my life. It reminds me of what I am truly capable of and how far I can push myself beyond my comfort zone limits. Do you have a moment in you life that gives you this type of insight? Can you pin point a time where you proved to yourself that you could triumph over anything that comes your way? Journal it, acknowledge your achievements and remind yourself of these times when life gets hard. It's easy to get lost in the every rungs but taking time out to pat yourself on the back every once in a while will help you stay motivated to continue your journey.