My Trophy Life

Fitness | Nutrition | Lifestyle

Health & Nutrition Questionnaire

Posted by on 8:10 PM in BLOG | 0 comments

Questions…Questions Body/Health Let’s talk about that beautiful thing we call a body. How well do you know that mass of flesh hanging out below your head? Do you know it from the inside out? Are you taking care of it? Let’s find out. What is your favorite body part? What is your least favorite body part? When was the last time you pushed yourself to your physical limits? How many times a day to you look in the mirror? How many pushups can you do? How fast can you run a mile? When was the last time you tried? How many sit-ups can you do? When was the last time you tried? What’s your favorite way to move your body? Do you like to dance? How long can you hold a wall sit? When was the last time you went for a hike? Road a bike? Sat in swing? Swam? Jumped on a trampoline? How much do you weigh? What percentage of body fat do you have? Have you ever injured yourself? Have you broken a bone? Does it still bother you? How important is your appearance? When was the last time you went to the doctor? The dentist? What are your cholesterol levels? When was the last time these were checked? Have you ever had your thyroid levels checked? When was your last pap smear? Have you ever been tested for diabetes? Nutrition How much do you know about what you’re feeding yourself? What does “nutrition” mean to you? What does diet mean? What foods are considered carbohydrates? What foods are considered fats? What foods are considered proteins? What are your protein sources? Do you eat any non-animal protein? Why are antioxidants important? What foods do you eat that provide antioxidants? Do you get enough vitamin D? What are your sources of vitamin D? What foods do you avoid because they upset your body? In what way do they disagree with you? How many times a month do you enjoy fast food? Where do you go? What do you order? What does organic mean? How important is it that you eat organic foods? Is your weakness sugar or salt? What is your favorite food? What is your favorite meal/cuisine? What is your favorite dessert? What do you think about vegetarians? Vegans? What and when was the last diet you were on? Do you think diet or exercise is more important for health? What is gluten? What kinds of dairy foods do you eat? Are they low-fat, fat free, full fat? What foods do you eat that contain sugar? Do you eat boxed cereals? What kinds? How much sugar do they contain? Do you eat flavored yogurts? What kind? How much sugar do they contain? Do you drink soda, juice, flavored tea or coffee? What kind? How much sugar do they contain? Do you think diet soda is better for you than regular soda? How many diet sodas do you drink in a day? Do you eat candy or chocolate? What kind? How often? Do you eat ice cream or frozen yogurt? What kind? How often? How much sugar do you think it contains? Do you eat fried foods? What kind? How often?   Book your complimentary consultation now! If you want help to lose weight and upgrade your...

read more

Drop Body Fat Now!

Posted by on 8:24 AM in BLOG, Fitness Challenge, HIIT, Lifestyle challenge, Nutrition, Nutrition Challenges | 0 comments

Drop Body Fat Now!

How To Get From Before To After FAST! A nutrition and fitness challenge designed to torch body fat with a lethal combination of carb cycling nutrition and HIIT workouts. Nutrition Challenge: 28 Days of Carbohydrate & Fat Cycling to refresh and energize your metabolism. Fitness Challenge: Six Week Bikini Slim Down. High intensity interval training, weights, and tabatas to torch calories and tone muscles. My Before & After (The Quick Version) Two years ago, I would have burned the picture on the left. It would have never seen the light of day. It seems like a lifetime ago now. And to be honest, I’m so glad that I kept the before pictures to remind myself how far I have come and how much I don’t want to go back! So, how did I get from the picture on the left (138+ pounds 28% body fat) to the picture on the right (113 pounds 20% body fat)? I can tell you that my transformation did not come fast or easy. It did not come from a bottle of pills. And I am not genetically blessed with a fast metabolism. In fact, I firmly believe that fat wants me – I feel like one of the characters from the Final Destination movies….it’s coming for me ;-). Most of the women in my family are carrying around a few extra pounds of body fat – especially in the hip and thigh region. So, how did I shed the extra weight and how did I make it stick? 80% Diet | 20% Fitness Focusing 80% of my energy on my nutrition and 20% of my effort on my fitness. This is the formula that helped me shed over 2o pounds and keep it off for the last 2 years. My true transformation has been years in the making. When I turned 30 years old, I set out on a mission to live the healthiest year of my life. I started a Facebook Page called My Skinny Food (now My Trophy Life) and I documented-in photographs-every single meal that I ate for 365 days! The experience connected me to my nutrition and my body like nothing before. I slowly ate myself into a vegetarian lifestyle. I was in the best shape of my life both physically and mentally. But, it was short lived. I soon fell in love with a meat-eating, carbohydrate loving man. Because I hadn’t spent enough time solidifying and internalizing my nutrition, it was easy for meat to slowly start making its way back into my diet. At first, it was just a bite here and there but it soon turned into a carnivore obsession. Questioning, “Where’s my meat?” at every meal. Instead of building my plate around vegetables – I was back to placing meat center stage. Not only did my food choices start to slip, so did my fitness. Love can be so intoxicatingly cozy and blind. None of  my clothes were fitting and I could barely recognize the chubby cheeks starring back at me in the mirror. Before I knew what had happened, I had put on 20+ pounds. I say 20+ because after that I stopped stepping on the scale! No need to further confirm that I had, in fact, gone off the rails. I became depressed...

read more

Are Worried About Getting Enough Protein?

Posted by on 8:04 AM in BLOG, Lifestyle, Nutrition, Vegetarian | 0 comments

Are Worried About Getting Enough Protein?

How much protein do I even need? On average, women should aim for 46 grams and 56 grams for men. Vegetarians get plenty of protein! Check out these plant based high protein sources. raw broccoli (2 cups = 6 grams) raw spinach (3 cups = 2 grams) chia seeds (1 tbsp = 3 grams) unsweetened raw almond butter (2 tbsp = 8 grams) unsweetened peanut butter (2 tbsp = 10 grams) unsweetened almond milk (1 cup = 1 gram) Bakery On Main unsweetened instant oatmeal (1 packet = 8 grams) steel cut oatmeal (1 cup cooked = 6 grams) Gluten Free Whole Grain Bread (Udi’s – 2 slices = 4 grams) Homemade hummus = (¼ cup = 9 grams) organic tempeh (4 oz = 20 grams) quinoa (1 cup cooked = 8 grams) vegan protein powder (3tbsp = 11 grams) lentils (1 cup cooked = 18 grams) hemp seeds (2 tbsp = 5 grams) beans -pinto, black, garbanzo (½ cup cooked = 7 grams) organic brown rice (1 cup cooked = 5 grams) Example menu for getting enough protein while eating vegan. Breakfast: Bakery On Main Oatmeal (8). Lunch: Spinach lentil soup (11) Snack: Vanilla Cinnamon Hemp Protein Smoothie (16) Dinner: Sauteed onions and broccoli with aromatic quinoa (11).  Total 46 grams. Here are the stats on some of your pescatarian options eggs (1 large egg = 6 grams) egg white (1 large white = 4 grams) canned light skipjack tuna (5 oz can drained, oil or water packed = 26 grams) canned albacore tuna (5 oz can drained, oil or water packed = 26 grams) wild caught canned salmon (half of a 7.5 oz can drained, water packed = 23 grams) wild caught salmon fillets (4 oz serving = 23 grams) wild caught domestic shrimp (6 oz serving, about 9 large shrimp = 36 grams) Example menu for getting enough protein while eating pescatarian. Breakfast: 2 Eggs and Udi’s gluten free toast (16). Lunch: Broccoli and brown rice stir fry (8). Snack: Hummus and baby carrots (9) Dinner: Spinach and tuna salad with lemon herb dressing (18). Total 51...

read more

Unleashed

Posted by on 11:19 AM in BLOG, Lifestyle, Lifestyle challenge | 0 comments

Unleashed

When you know what you believe in, what you stand for, and who you are at your core what other people think of you will matter less. Other people’s opinions about you and what you do will hold less weight. You won’t be constantly seeking outside approval because you just won’t need it. The purpose of this challenge is to take you from the state of “IDK” to “This is me.” Stand for something. Believe in something. Who cares if you get it wrong…you can always change your mind! That’s the beautiful thing about being an independent thinker.   Just For Fun Let’s get warmed up with some light and breezy questions suitable for your online dating profile. Name 3 guilty pleasures. What are your top 2 favorite television shows? What are your top 5 favorite movies? What is your favorite love story? Who is your biggest celebrity crush? Action, romance, or comedy? What are your top 3 favorite books? What was the last book you read for pleasure? What was the last book you read for the purpose of learning? What is the most embarrassing thing that has ever happened to you? Name three people that make you laugh (whether you know them or not). What position do you sleep in? Are you a cat or dog (or plant) person? Are you a baby person? Do you like musicals? Operas? Ballets? Which are your favorites? Would you rather spend most evenings out socializing or being cozy in your home? City or country? How many states have you visited? Ocean or mountain? Hiking or sunbathing? What was the craziest thing you did on college Spring Break? Have you traveled out of the country? Where? What’s your next trip? Are you religious? Spiritual? What do you believe in? If you don’t have children, do you want them? If you have them, do you want more? If you’re not married, do you want to be? How important is that to you? Are you a girls girl or a guys girl? Wine, liquor, or beer? Did you ever cheat in school? What about skipping school? What was the worst job you ever had and why? Facebook, Instagram, Twitter or Pinterest – you can only have one. Chocolate, vanilla, or strawberry? Favorite color to wear? Favorite band or musician? What was the last concert you attended? What’s your theme song? Don’t have one? Get one! It can change with the season or your mood but pick one. If you HAD to sing karaoke – what song would you choose? Who’s your best friend and why? What was the last lie you told? Name the characteristics you need or are looking for in a partner?   Yeah, yeah, yeah, and blah, blah, blah. Let’s get to the good stuff already. Sex Next to food, this is my favorite subject. Yes, it’s true. Girls talk about sex just as much as men do. There are two kinds of people in this world. People who masturbate and liars. 😉 I have a vibrator, a kegalmaster, and a king size pack of AA batteries. When I was in college, I Katy Perry “kissed a girl and I liked it.” No one is going to judge you, so give me all the details! Let’s get down and dirty....

read more

6 Week Summer Slim Down

Posted by on 6:31 PM in BLOG, Cardio, Fitness Challenge, HIIT, Tabata | 0 comments

6 Week Summer Slim Down

The count down to summer begins! I may have been born in a snow storm but that doesn’t mean I like the cold. I for one, cannot wait for Spring. I will happily exchange my sweater for a light weight top and my leggings for a cute patterned capri. But, summer….on the other hand, always seems to arrive before I’m ready. Not this year, ladies! I’m going to to spend the next 6 weeks kicking my own ass so that I am more than ready for bikini season. Shorts? Let’s do it! Tank tops? F*ck sleeves. Did someone say pool party? I’ll RSVP – Yes – to that bitch right now! I’ve pulled together an impressive and beta tested set of workouts that will get you ready for summer in record time. These HIIT + Tabata sessions are the answer to your bathing suit dreams. HIIT = high intensity interval training. These are all the rage! And for good reason. The days of spending hours in the gym working on your cardio are long gone. The science says shorter more intense exercise is the key to burning fat, improving your cardiovascular system, and total body toning. Tabata = 4 minute rounds of high intensity training. The tabata protocol has you perform one exercise for 20 seconds of all out effort, followed by 10 seconds of rest, repeated for 4 minutes. Before you dive in, download an interval timer to your smart phone. I use a free version called Seconds. Here’s the link to the app in the iTunes store. Just for giggles – throw on that bikini and snap a before picture. I want to see your jaw drop when you compare it to your after shot. Below you’ll find 16 workouts. Your goal is to complete 4 sessions a week for the next 6 weeks. Most of these workouts you will complete in 12 minutes – all of them can be done in under 30 minutes. If you want more – repeat the rounds. Always start your workout with 4 minutes of dynamic stretching and warm-up moves. Examples include: toe touches, calf raises, arm circles, hip swings, spider man, inch worm, jumping jacks, and air squats. Workout 1 – California Fit Body #1 Type: HIIT     Sets: 12     High Intensity: 50 seconds     Low Intensity: 10 seconds     Repeat: 1-3 times Workout 2 – Tabata Tuesday #1 Type: Tabata     Number: 4 Tabatas    Rest Between Intervals: 10 seconds     Rest Between Tabata: 30 seconds – 1:00 minute (up to you) Workout 3 – California Fit Body #6 Complete this workout for reps not time. *Crab Kick—->reverse table top, stomach to the ceiling, legs bent at 90 degrees & arm slightly bent and supporting with hands turned out or fingertips toward toes. Extend your right leg lifting off the ground and quickly alternate to the left leg. Repeat fast kicks from left to right leg<—- Workout 4 – Video  Workout 5 – Tabata Tuesday #2 Type: Tabata     Number: 4 Tabatas    Rest Between Intervals: 10 seconds     Rest Between Tabata: 30 seconds – 1:00 minute (up to you) Workout 6 – Video   Workout 7 – Tabitha’s Booty Kicker Type: HIIT     Sets: 15     High Intensity: 50 seconds     Low Intensity: 10 seconds     Repeat: 1-3 times Workout 8 – Video   Workout 9 – Tight...

read more