TravelFIT2014 #travelfit2014 #vegas #fitfam #noexcusemoms #iifym #fighterdiet #prosupps

There is only one ingredient needed to workout when you travel...CREATIVITY!!

Give me a floor, a bench or steps and I can get a great workout in..

When I travel, I typically bring some gear with me. I have a TRX, an ab roller and a jump rope. All of these can help you attain a great workout. Bodyweight is all you need.

Its very easy to put together a workout based on compound movements and work your entire body:

50 squat jumps
50 v-sit twists
50 push-ups
50 burpees
50 diamond push-ups
50 mountain climbers
jump rope 1 min
5 sets of 15 ab rollouts

complete as many times as you can in 40 minutes.

If you have a staircase, you can build an entire workout around them.

Crawl down on your hands and feet, at bottom, do a compound movement; ex: squat w bicep curl, then run, skip, lunge, squat, or squat jump up the stairs. At the top of the stairs do jumping jacks, jump lunges, lateral squats or burpees, then crawl back down and repeat as many times as you can in 40 minutes!!

Between these two workouts you should get your heart rate up as well as contour your body.

Stay fit when traveling!!

xoxo Mrs Dish

SODIUM- the important ingredient that may be why you aren't losing inches!!

When I lost 20 lbs at the hospital after delivering my first child, I knew I was what I call " a sodium-grabber"..I have always held onto water weight. My doctor really couldn't believe his eyes when I went from only gaining 28lbs at 30 weeks to almost doubling that by 40!

Looking back at it, I had no idea that I was eating almost 4000mg of sodium per day. NO IDEA. Sodium can be the cause of high blood pressure, it can lead to heart disease and stroke, it has been associated to cause cancer, studies have also shown it causes a harmful t-cell growth....

Most of all it will give you a bloated look, you can see it on people, if they are thin but eat a lot of packaged foods, they have a "puffy" face...



no canned veggies and fruits
stay away from anything in a package!!
protein bars
snacks; chips, pretzels, crackers, salted nuts
energy drinks
deli meats
packaged meats
soy sauce

LOW sodium FOODS to EAT:
most greek yogurts are low in sodium
fresh fruits
fresh vegetables
fresh meats- baking or boiling them is best
no-salt nuts
whole GRAIN, not whole WHEAT items-fresh is BEST
Salt-free Mrs Dash seasonings
no salt added canned tomatoes, diced or whole, tomato juice and tomato paste
minced garlic
dried beans and lentils
no salt added canned mushrooms
ezekiel bread
frozen vegetables without added sauces
low sodium vegetable juice
unsweetened shredded wheat
unsalted popcorn-use homemade, not microwaveable
reduced fat cheeses
1% dairy products; milk, cottage cheese, yogurt
unsalted butter
sodium free dressings- always make your own when you can (1/3 baslamic, 2/3 oil + tbspn italian seasoning)-best paleo approved recipe

DRINK A LOT OF WATER-1 gallon per day : this makes your body dispel excess sodium in the body that may cause edema (water retention).


.......road to the stage

This year has been quite an experience. I KNEW I wanted to hit the stage for my first body competition but had NO IDEA what it would take to get there. I originally had slated a time frame of October and didn’t know if I would compete in physique or bikini. There are quite a few different kinds of competitions that you can enroll in. I wanted one that was natural, and that I could have a strong beautiful body, one that my daughter could look at and say, my mom is strong and healthy.
That being said, this is an entirely new ballgame for me. I had NO idea what it would take. The mental balance and the commitment in the gym and in the kitchen are more than I could EVER comprehend. I met my coach beginning of February. After careful consultation, he and I started working together. Let me tell you, I have come a long way over 2 years. I weighed 235 lbs after having my second child. I dropped my own body fat 15% and lost 36 inches in those two years. The results that I have had in the last 8 weeks are nothing like I could have ever imagined. My coach –”TJ” has me eating so much more food, and has me working so much harder than I could ever work on my own. The time I put into the gym is very carefully laid out and planned for this specific competition. I worked really hard in order to realize my potential future phases to prep me for competition the rest of this year.
 I am currently resting my body in order to get ready to prepare for the next phase of this process…PHYSIQUE here I come.
Today is the first day of the rest of your life. GIVE. UP. THE. EXCUSES.

Happy 35th Birthday to ME! ...I'll pass on cake, I want ABS!

I am extremely hard on myself. This is what lights my inner fire, always striving to be better than yesterday...........GIVE MORE, WANT LESS!!

Each year on my birthday, I set a goal to do something that I have never done, one year I ran a marathon, one year I did a Tough Mudder...etc. One year I tried to learn how to sew(and failed miserably)... you get the drift.

When I woke up on my 33rd birthday, February 23 2012, I made a goal for myself to lose my belly fat and try to achieve respectable abs. Now, to those of you that have always been thin, or have always been able to see your 6 or 8 pack, well, you're not going to get this...HA!

Abs are nearly impossible to achieve for most humans. Yes, I said it. At least I thought this.

When I had my second child, my waist(post the hospital deflate 8 weeks after) was a 38.5 inch waist. I'm 5' this would have put me in the "grossly overweight" bracket on the BMI chart.

In 2012 I worked out on my own, I did fairly intense cardio, and a lot of it. It wasn't until January of 2013 that I started REALLY training properly. I worked with a trainer once a week and did a lot of weight training, very heavy weight training. I progressed into being able to do a 90 minute circuit workout with very little rests in between. I would say I was eating fairly healthy at this point, green vegetables, lean meats, and very little processed food. I was drinking alcohol about 2/week. My trainer at the time, Ryan, created an ab-based workout called the "1000" because it was 1000 reps of abs. This helped me a lot, and as I continued to lose body fat, I continued to see results.

Towards the end of 2013 I was in a great place but no where near where I expected myself to be. Over the holidays I did not bake the 100 dozen cookies that I normally do, I started to cut sugar out of my diet. This was a huge turning point for me. Sugar builds fat in your body. But it tastes SOOOOOOOOOOOO good you say. I know it does, I am a recovering food addict, if there is birthday cake or powdered donuts in the tri-county area-I WANT THEM! And then after I eat them you may find me comatose several days later eating splenda packets!! But at least I am aware that sugar is a terrible trigger food for me...

At the end of 2013 I decided that I wanted to get serious and train to do a women's physique competition in 2014....I KNEW abs were definitely my largest weakness, and I knew that after having 2 kids it would not be easy to compete at the level on stage if I didn't completely revamp from scratch.

So, at 33, I had a 38 inch waist.
I woke up on this past sunday, turning 35 with a 27.25 inch waist!!!! Now, of course, I am months out from being on stage and I'm not done yet but I can look back and be proud of what I have accomplished for MYSELF. This is a birthday present that I accomplished selfishly for me. What did it take?? It took over 1000 workouts, countless times where I went to the gym instead of going out to dinner with friends, constantly telling my physique coach "there is NO WAY I can do that!!", having to say no to a lot of foods that I knew would NOT help me attain this goal, and constantly changing my workouts in order to push past the wall that I would hit every few months.....

I'm sharing these photos to help motivate and inspire others. This is not meant to fish for compliments, the best compliment I can get is being proud of what I have already done. I am a mom, a wife and a human being. I know that there are many sets of abs out there that are way better than mine, but this is to show you that it can be done.

If you look in the mirror today and have a muffin top, you need to dig deep and change. The fat around the "trunk" or "core" of your body is responsible for countless diseases; you owe it to yourself to get healthy. You must break up with the excuses!

YOU NEED A TRAINER!!- (the why's and how they can help you achieve greatness)


TOMORROWLAND. If you have said more than once "I'll start tomorrow."
This is a trap. You need to start today. You are the kind of person that needs accountability. Trainers are great, regardless of how often that you meet them. YOU HAVE TO MEET THEM. It gets you to go there. It's better than a workout partner because you PAY them to motivate you once you get there!!

THE WALKER. If you, like me, have driven to the gym, in your gym clothes, walked in, hopped on a treadmill and decided that you didn't feel like being there, so YOU LEAVE. You need a personal trainer. WHY? Well, it should be obvious to us, but it's not. You need someone to get your mind off of "what else is going on". This is VERY important in the beginning of changing a lifestyle. At first, you need the extra push to get rollin!!

THE STUDENT. If thoughts of the gym make you queasy inside; maybe because you are just not familiar with the machines, proper form or overall-you're scared. You need a personal trainer. They are going to teach you proper form, proper lingo and give you the gumption to be able to eventually strut your stuff through the gym like you own it! They are TEACHING YOU something that YOU WILL always take with you. Once you learn proper form, it's easy to workout in ANY GYM across the country. This is BIG.

If you need to lose over 20 lbs Listen, it is ok. This is where the rubber meets the road. You have to come to terms with how much FAT you need to lose. Not weight per say... This is the hardest step for a lot of reasons because you have to be honest with YOURSELF. Everyone around you knows how you look. I was walking around thinking in my brain I was in shape at 200+ lbs. I'm telling you, be honest with where you need to get to with your goals. A trainer will set you up on a comprehensive plan for fat loss. They typically can help with diet and calorie intake vs output. If you have someone helping you through the journey, it will make you at least 70% more successful. I have done it. Believe me, having a trainer gives me 3x the results that I would have had doing it all on my own.

BOREDOM Have you been working out the same way for a while? Or better yet, do you feel like you bust your rump daily at the gym and eat clean and you still aren't seeing results? YOU NEED A TRAINER!! THE best trainers are constantly learning and have such a plethora of information. I have had different kinds of trainers for different situations and they ALL have blown me away with their knowledge of exercise physiology, strength training, stretching, how not to overtrain, supplements & diet, etc. These people(when you choose the correct one) can help you in so many facets of your health story.

THE BOOMERANG. If you have lost the same ten pounds, 2, 3, 4, 5 or 6 times. YOU NEED A TRAINER. You are great at the initial start of your program, but you need help staying motivated and staying on track. Good trainers have the ability to motivate you more and more as time goes on. So, think about that, as the fat starts to melt off of your body and the pant sizes go down, they are there to keep after you! They will not let you get complacent and stop your journey. They truly care and typically wanted to be a trainer to help people see results and get healthier. IT'S THEIR PASSION!!

ROLLER-COASTER. If you have a "winter" weight and a "summer" weight, YOU NEED A TRAINER! You are doing a TERRIBLE disservice to your heart and organs by swinging 20, 30, 40 lbs every year. You need someone to keep you focused on the long term. Yes, this means you actually do need to workout during football season. I promise you can find the time!!

WEEKEND GAINER. I was VERY bad about gaining all of the weight back on the weekends that it took me all week to lose. No one can stop that as fast as a trainer. You have to get out of the weekend habits. The gym and eating healthy HAS to happen on the weekends too. A personal trainer will teach you moderation and keep you accountable.

There are a zillion other kinds of folks that need a trainer. If you haven't thought about it until now, think about it. I promise its the single best investment that you can make in yourself and in your family. The better you are at making healthy choices and exercising right, the more likely your family will follow your example. 

AHHHHH THE BUDGET????!?!?!?!?!
This is where people get lost on hiring a trainer.
This is the proper way to rational spending money on a trainer..

Whether you spend $100/month or $600/month on a trainer(price always changes based on how often you will meet with them).
-proper form investment: You are investing in yourself. Investing in the PROPER way to train so that you don't get injured. I have a ton of friends that have gotten injured in group exercise classes or cross fit. When you have a personal trainer, they are ONE-ON-ONE with you. They will make sure you have perfect form and then you wont spend a gazillion dollars at the doctor trying to fix what you did to your body in zumba or crossfit.
-lifestyle investment: chances are you will eat out less, and buy your own groceries and start cooking. Once you start seeing results you will want to see more, and eating is just as important as the training. You will save money by not eating out and by not drinking alcohol all of the time, trust me!
-future investment: Your life is going to chance, you are going to be happier, you are likely going to be able to at least REDUCE any or all prescriptions drugs that you are on. These are all priceless. You can't get your health back unless you GET HEALTHY. Once its gone, you have to work really hard to get it back, and a PERSONAL TRAINER can help you achieve that.

If you have any questions or comments and want to message me privately. I have several trustworthy personal trainers that I am happy to refer you to. I do not get paid by anyone to urge you to train with someone. I want you to get healthy.

LOW GI FOOD LIST (+++PLUS SUPER FOODS) and Supplements to get started!! : FIGHT THE FAT!!

These are the diets that I tried before I REALLY gave up the EXCUSES:
Body For Life
The Beyonce Cleanse
Medi Weight Loss
Weight Watchers

Supplements & FOOD LIST:

When starting out on a healthy path there are a few supplements that may make it easier for you to get results. You DO NOT have to take any supplements. It is absolutely possible to get all of the nutrients you need from the food that you eat. I would definitely recommend trying to do it through FOOD! Remember, you are changing your mindset so that food is made to fuel your body.

Glutamine: An amino acid: helps with muscle soreness. Take immediately following post workout. You will need 10 grams
“Glutamine (abbreviated as Gln or Q) is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid, but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders.[citation needed] Its side-chain is an amide formed by replacing the side-chain hydroxyl of glutamic acid with an amine functional group, making it the amide of glutamic acid. Its codons are CAA and CAG. In human blood, glutamine is the most abundant free amino acid, with a concentration of about 500–900 ┬Ámol/l.[2]”

Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties.[1][2] The effects of whey protein on human health are of great interest and are currently being investigated as a way of reducing disease risk, as well as a possible supplementary treatment for several diseases.[3]”
Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community.[4] Although whey proteins are responsible for some milk allergies, the major allergens in milk are the caseins.[5][6]”

There are MANY different types of protein. Whey is what most people need that start out trying to build muscle. If you’re goal is to lose FAT(remember, no one CARES what you WEIGH, we are LOSING FAT, NOT WEIGHT!), be careful about calories/grams of protein. I use performance whey from Costco. (I am not paid to push products). It is 30gram of protein/140 calories. It only has 1 gram of sugar. This is ideal for those cutting sugar out of their diet.

Flaxseed- This is not “technically” a supplement. However, if your body is not digesting properly you will not lose weight. I throw a tablespoon of ground flaxseed in every shake. It makes it a bit gritty but it’s benefits out weigh the grit. Also low on the GI index (more info in a few paragraphs)

WATER!: Water is the ultimate in goodness for your body. Sufficient amounts of water are necessary to make your organs work. Your organs make your body function properly. Without giving yourself enough water each day, you’re letting your body down in a BIG WAY.
o   helps carry nutrients and oxygen to your cells
o   composes 75% of your brain
o   Helps your body absorb NUTRIENTS
o   Protects and cushions your vital organs
o   Makes up 75% of YOUR MUSCLES!!!!
o   Regulates your body temperature
o   Composes 22% of your bones
o   Moistens oxygen for BREATHING!
o   Makes up 83% of your blood!
o   Helps CONVERT food to energy
o   Cushions your joints


What Is the Glycemic Index (GI)?
Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. GI is a relatively new way of analyzing foods. Previously, most meal plans designed to improve blood sugar analyzed the total amount of carbohydrates (including sugars and starches) in the foods themselves. GI goes beyond this approach, looking at the impact of foods on our actual blood sugar. In other words, instead of counting the total amount of carbohydrates in foods in their unconsumed state, GI measures the actual impact of these foods on our blood sugar. We rank our WHFoods as being very low, low, medium, or high in their GI value. You can find a GI value for each individual food in its food profile. Just go to any food profile and take a look at the DRI%/DV% bar chart that is located towards the beginning of the article. At the top right-hand side of the chart you will find the food's GI value.
Why Is GI Important?
Over the past 15 years, low-GI diets have been associated with decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas. Taking advantage of these potential health benefits can be as simple as sticking with whole, natural foods that are either low or very low in their GI value. We've ranking all of our WHFoods as being either high GI, medium GI, low GI, or very low GI to make it easier for you to focus on foods whose GI values fall into the low or very low range (we've also done this for the herbs and spices we include on the website).
How Is GI Measured?
Typically, a food is consumed in whatever serving size will provide 50 grams (about 1.8 ounces) of available carbohydrates. Available carbohydrates (or avCHOs) are carbohydrates that get readily digested, absorbed, and metabolized by our body. These carbohydrates have a much greater impact on our blood sugar level than carbohydrates in general because carbohydrates in general include substances that aren't readily digested, absorbed, and metabolized. Insoluble fibers, for example, are carbohydrates that do not have an immediate impact on our blood sugar level because they cannot be readily digested. As a very general way of estimating available carbohydrates in a serving of food, researchers take the total amount of carbohydrates and subtract out the total amount of fiber. Available carbohydrates are what's left.
After 50 grams of available carbohydrates have been consumed, blood sugar levels are measured over a period of 2 hours. The results are plotted on a graph and summarized in what is called glucose AUC, or "area under the curve." Glucose AUC shows the immediate impact of the food on our blood sugar.
Measuring GI also requires a second step. In this second step, 50 grams of available carbohydrate are consumed, but this time the food involved is one of two reference foods: either white bread or pure sugar (glucose). Once again, blood sugar levels are measured over a period of 2 hours, and the glucose AUC is calculated. At this point, it is possible to compare the two results. The impact of the first food on our blood sugar is compared to the impact of either white bread or glucose itself. When these two results are compared, the impact of the white bread or glucose is arbitrarily given a value of 100 to make the comparison easier. As an example, let's say that researchers are trying to establish a GI for green peas and they decide to compare the impact of green peas on blood sugar to the impact of white bread. And in this example, let's say that a person consumes a starchy vegetable like green peas, and the glucose AUC (area under the curve) is 48% as large the glucose AUC when white bread is consumed. In this case, the GI for green peas would be established at 48% of 100, or 48. (In fact, this is precisely the GI that we use for green peas at WHFoods.)

THIS DIET IS EASY. You can eat everywhere. This is for all types of people, all levels of activity, and all levels of weight loss. You will feel full, you can eat vegetarian, or vegan! There is a lot of room to customize. Stay low on the index, and NO PROCESSED FOODS!!

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FOOD LIST!!- JUST stay under 50. Always eat a protein with a carb!