Tips on how to stay motivated

1. Keep track of your progress
Take a picture of yourself tomorrow morning and dont look at it again for another two weeks. You don't have to show anyone and it doesnt have to be any sort of flattering. But in the long run.... 6 months from now... it can be a huge motivation to look back at that picture and see and say "wow, look how far I've come".
Same with measuring body fat and weight. It's a good back up to see your progress if your weight stays the same and your body fat is getting lower :)

2. Start your day off right.
Write down and schedule when and what your workout will be for the next day. Whether its making time for a 20 minute walk or mapping out and entire weight training workout. If you make a point to schedule your activity or meals like you would schedule a meeting or a hair appointment, your more likely to go through with it.

3. Cruise the internet ALL the time.
I personally start off in the morning by reading motivational quotes, pictures, and role models. It starts off your day right and gives you the "I CAN DO THIS"! energy that will carry through the day.

4. Don't guilt trip yourself.
If you messed up on your diet the day before or didn't have time to do the workout you wanted, JUST DROP IT. Bringing negative energy into the next day will do the opposite of motivate you to get back on track. Give yourself a break and know that breaking old bad habits wont happen overnight its OK!.

5. Get a support system.
It can be a make or break if the crew you flock with isn't on the same page as you or at least supportive of your new lifestyle changes. This is what I call, separating your true friends from your 'party only' friends. Some people even feel threatened and will try to put you down! This is where keeping on forums like bodyrock.tv or bodybuilding.com is a great place to get that daily outside motivation.
And hey, leading by example is the most powerful thing you can do. Don't preach to anybody about their lifestyle habits just do what you do and I guarantee you will inspire others around you!

6. Focus and remind yourself:
Of how good your going to look and feel after you program. Envision how amazing you will feel and feel as if you already have it NOW!

Learn how to eat things plain

BBQ sauce with chicken. Ranch on our salad. Mayonnaise dip with the artichoke.Sugar with our coffee Salt on our vegetables. Butter on our bread. 

We cover our delicious nutritious food with empty calories, sodium, and sugar. Why? Because we've trained our taste buds to crave this stuff!This bloats us, helps us hold onto fat, and add calories to our days without satisfying our hunger. I challenge everybody for 2 weeks to eat PLAIN and get excited about it! Because were finally going to learn how to taste the food how the earth made it!

I guarantee by the end of the challenge you will start to be able to taste how really "sweet" and apple can be and how delicious and refreshing vegetables can taste. When your hungry you will eat and when your full it'll be easier to notice and stop because there will be no added pops of "flavor" to intise you to 'just have one more serving!' :)

This may be harder for some than others. Here is a list of exceptions to keep from boredom.

Mustard

Low Sodium Hot Sauce

Low Sodium Salsa

Olive oil

Coconut oil

Pepper

Low Sodium Salt

Basil

Garlic Powder

Arugala

Cumin

Or any other no sodium spices :)

BODY FAT FAT FAT

So the results are in. Im officially at 12 percent body fat. WOW what a shock and relief that all this hardwork and daily sacrafices to my diet and the gym are paying off! I am set to walk the stage at my first bikini competition April 14th in Culver City alongside my coach and Team Fox family :)
I am proof you can do whatever you put your mind to, can you believe I replaced 10lbs of fat with muscle in as little as 4 months? I still cant swipe this smile off my face.

How did I do it? Heres a few tips for anyone looking to blast fat fast. Now this is my list of tips of what worked for me. Everything works differently on everybody though so keep that in mind. I say this because everyone seems to have their own strong opinions on diet and exercise.

#1. Change your diet to a clean diet FIRST. THEN start counting calories, protein, fat and carbs but not until eating healthy becomes a habit.

#2 If you cant control overeating a certain food? simply eliminate it, its never good to have too much of anything even if its healthy. A little self disipline is exercised here.

#3 Keep your meals simple. One ingredient foods such as chicken, cauliflower, olive oil. Doritos have 43 ingredients for example.

#4 Sweat during your cardio. Constantly change the incline, speed, level, and equipment. Shock your body everytime.

#5 Do one minute sprints instead of long running.

#6 Get your heart rate up at least once EVERYDAY. 10 minutes here and there actually do add up in the end so get it moving! (splitting your workout into two different sessions works wonders, if you have time do cardio at night and weight training later in the evening)

#7 Pre package your food. Yeah it takes time but it keeps you from making wrong food choices during the day.

#8 Drink a cup of green tea with every meal! Boosts your metabolizim like crazy.

#9 Eat protein 30minutes to an hour after a workout, even if it was a light workout.

#10 Write down the exercises and number of sets you are planning to do BEFORE you go to the gym. It holds you accountable to finish what you wrote down and helps you aviod the confusion of all the equipment at the gym.

#11 Skip the random beer or glass of wine. I cant stress enough how alcohol makes it impossible to lose fat.

#12 Stay away from beans (hummus, green beans, edamame etc), legumes, peanuts and regular potatoes. They're toxic to our body :(

#13 Look at labels hard before you buy. Stay with items that have sugar contents lower than 6 grams per serving

#14 Juice and sports drinks add up! I only drink water, Id rather eat my nutrients.

#15 Save carbohydrates for before intense workouts. You dont need them unless your a triatholon runner. Look at labels I only eat 1-2 servings of complex carbs a day. about 50 grams of the 100 grams of carbs I eat per day. Boost up you fat intake to you burn your body fat for fuel instead.
(Note: Avocado, Coconut Oil, and Olive oil)

#16 Eat a couple cups of veggies with every meal. Its a good habit and helps take up a bulk of food to keep you full.

#17 No dairy. (Meaning: no cheese, no yougurt, no milk. no exceptions

#18 Do the workouts that you dread. Chances are you probablly need to work on that area, thats why its hard.

#19 No soy. Too much estrogen in the products and makes it difficult to lose fat.

#20 Hold yourself accountable! Take pictures. Set up a plan to email your food and training log to eachother everyday and stop rewarding yourself with food, you are not a dog! :))

Happy Tuesday everyone <3