My Trophy Life

Fitness | Nutrition | Lifestyle

Drop Body Fat Now!

Posted by on Nov 2, 2014

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....

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Are Worried About Getting Enough Protein?

Posted by on May 2, 2014

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...

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12 Secrets To Kick Ass At Life – (Part 2)

Posted by on Jan 20, 2014

12 Secrets To Kick Ass At Life – (Part 2)

4 Secrets For  A Kick Ass Body We’re working from the top down and the inside out. The first four secrets worked on your thoughts. Once you have your mind right you’ll want to get your body on the same path. In order to see results on the outside, place focus on what you’re putting inside your body. Going vegetarian, ditching dairy, shaking your sugar addiction, and opting for gluten free are the next four secrets for kicking ass at life and getting a killer body in the process. The 80/20 Principle 80% Purpose 20% Pleasure The 80/20 Principle is the foundation for everything. Basically it says you don’t need to do something 100% of the time to make a difference. In fact, if you cut yourself some slack you’ll see that this being healthy stuff isn’t so hard. Don’t get it twisted. You can not out exercise a bad diet. It just can’t be done. Your daily eating habits (aka your “diet”) are 80% of the body transformation equation. Exercise makes up the other 20%. The good news is you don’t need to be perfect to see real and lasting results. Find a balance between foods that are purposeful (foods that you eat because they’re a good source of protein, healthy fats, complex carbohydrates, or are high in vitamins, minerals, and other phyto-nutrients) and foods that are pleasurable (foods you eat for a more emotional reason). 5. Go Vegetarian Or pesce-tarian or flexi-tarian or whatever version of vegetable eater you can handle. The closer you can get to a vegetarian diet the better off you’re going to be health and karma wise. Vegetarians tend to make better lifestyle choices, which, research suggests contributes to why studies reveal vegetarians live longer, suffer fewer heart attacks and strokes, have less incidence of cancer, prescription drug use, and obesity. Vegetarians also report better moods than their meat eating counterparts. Typically, vegetarians avoid all animal products adding only animal by-products, such as, dairy and eggs to their diet. A Pesce-tarian chooses to eat a vegetarian diet plus adding seafood into the mix. A flexi-tarian is a “sometimes vegetarian” who chooses to eat mostly vegetarian dishes but will also have meaty meals. An easy strategy for changing your lifestyle is to commit to a few days a week or a few meals each day. Once you acclimate to this initial phase you can start...

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Why You Should You Choose Organic

Posted by on Jan 20, 2014

Why You Should You Choose Organic

Organic? Or Conventional? Why should you care?   Conventionally grown fruits and vegetables are being treated with pesticides and genetically modified organisms. The adverse effects of these chemicals and artificially altered organisms over the long term are not clearly defined. Who knew that eating your veggies was engaging in a risky behavior? Why organic? If you care about the health of your body and the future of our planet then you’re gonna want to choose organic. Organic refers to the way plants and animals are raised and processed. Organic farmers do not use GMOs (genetically modified organisms), pesticides, hormones, antibiotics, or synthetic products to increase profits. When you eat organic foods you are giving your body unadulterated nutrition. Your body won’t have to struggle to digest and filter antibiotics, artificial sweeteners, toxins, and hormones that nature never intended for your amazing body. Some studies even suggest that organic foods contain more health promoting nutrients per serving than conventionally grown produce. By choosing organic you are supporting the “little guy”. Organic farmers are fighting an uphill battle against the epic high yielding farms of today. Show some love and help send the message that you support farms and foods that don’t pollute the environment or poison your body. People that choose organic foods feel better about their choices. They often feel they’re doing something good for themselves and the planet. The biggest gripe with buying organic would have to be the cost. Organic foods do cost more than conventionally grown foods but usually not more than a few cents. At some high end grocery stores you’ll notice a huge jump in price but now you can find organic foods at your local chain stores more closely priced to the non-organic counterpart. Soon, you’ll stop looking at the price and only be concerned with seeing ORGANIC on the label. Do what you can to choose organic as often as possible but know that some foods are more contaminated than others. The Dirty Dozen + 2 More Studies conducted by the Environmental Working Group (EWG) found the following list of foods to contain the most pesticides per serving. You should definitely choose ORGANIC when buying these foods. celery peaches strawberries apples domestic blueberries nectarines sweet bell peppers spinach, kale and collard greens cherries potatoes imported grapes lettuce kale/collard greens summer squash “The Clean 15” This list of foods consistently contained the lowest...

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How To Get Skinny By Being Healthy

Posted by on Oct 14, 2013

How To Get Skinny By Being Healthy

It’s no secret that most women crave a slender physique and that’s why the word skinny catches your attention. Honestly ladies, being skinny is not a lofty enough goal for a Trophy Lifer. When you’re desperately chasing the dream of a skinny body you can be easily tricked into buying diets, pills, and programs that make impossible promises and offer only quick fixes. As soon as the spell wears off, and it inevitable will, you’re going to be left worse off then when you started. If you want a to chase a dream that’s really worth pursuing you need to set your sights on healthy not skinny. Now, I’m not suggesting you give up on your goal of having a slimmer figure. In fact, I’m encouraging you to aim for a greater goal. One that includes a fit figure and is built on a solid foundation of healthy lifestyle choices. What is a lifestyle choice? A lifestyle choice is a decision one makes that has an impact on their life. These decision can be positive or negative. Examples of negative lifestyle choices include smoking, taking drugs, abusing alcohol, having a poor diet, lack of physical activity and inadequate relief of chronic stress. These poor choices are key contributors in the development and progression of preventable chronic diseases. The key word in that sentence is PREVENTABLE. Examples of preventable chronic diseases include obesity, type 2 diabetes, hypertension, cardiovascular disease and several types of cancer. Essentially, your choices have the power to prevent these diseases or to help create them. Damn! Did you know that? The leading cause of preventable death in the US is smoking, closely followed by obesity. Other lifestyle choices that negatively impact your physical and mental well-being (and quite possibly the well-being of others) includes drinking and driving, texting and driving, abusing prescription drugs, not getting enough sleep, and consuming processed, high fat and high sugar foods. Now that you understand the impact that negative lifestyle choices can have on your life let’s find out what you can expect from positive or healthy lifestyle choices. Benefits Of Healthy (Positive) Lifestyle Choices Increase your chances of weight loss. More easily prevent weight gain. Long-term success. Decrease your chances of suffering from a chronic disease. Experience less guilt because you’re making choices that are more aligned with your goals. Have clearer skin. Slow the signs of aging. Better digestion....

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WTH do you eat on a 30 day cleanse?

Posted by on Sep 15, 2013

WTH do you eat on a 30 day cleanse?

The challenge: 30 day cleanse I’m one week into this hardcore nutrition challenge. Sugar, alcohol, gluten, dairy, caffeine, and meat have been removed from my diet. (In full disclosure, I already avoid alcohol, meat and gluten 90% of the time. Did I say 90%? Better make it 80%) I knew the hardest part of the challenge for me was going to be the dairy and sugar. I mean, you take away my cheese & chocolate, and is life really worth living? Why so strict & mean? LOL, it’s because of research. Damn, research! The more I learn about nutrition, obesity, disease, and the state of our food supply the more open I am to challenges like this. The underlying mission of this challenge is to eliminate processed foods and overdose on whole foods, vitamins, minerals, and enzymes. The goal is to rapidly detoxify your cells and optimize nutrient uptake, cleanse the digestive system, refresh your taste buds, make your skin glowing, and purge fat. A bonus of the challenge is its anti-Candida benefits. I recently self-diagnosed (it’s totally fine, I do this all the time) myself with Candida overgrowth. Candida is a fungus that can be found in our gut. When Candida overgrowth occurs it can cause a handful of negative symptoms such as fatigue, weight gain, (ear muffs gentlemen) yeast infections, irritability, cravings for sugar and carbohydrates, difficulty concentrating, and severe reactions to alcohol. Anything sound familiar? When I read those symptoms, I was making check marks like crazy. Fatigue? Um, yeah. Sugar cravings? You don’t get the nickname “candy girl” for nothing. Severe reactions to alcohol? DOUBLE CHECK. One cocktail = two days suffering. That’s not normal….or very fun ;-). Candida feeds off the sugars in foods you eat. Dairy, alcohol, sugar, fruit, and gluten laden foods are all made of different types of sugar. That’s why this cleanse has anti-Candida benefits. No sugar, No gluten, No alcohol, No dairy. Note: This challenge isn’t intended to cure Candida. If you think you might be suffering from Candida seek more information online. Read more here.  What do I eat? First, may I suggest an “any time-any food” method to meal planning. I’ll eat breakfast for dinner and sushi for breakfast. It opens up your options, makes life easier and the flexibility is empowering rather than limiting. I also suggest starting with 5-8 meals to cycle through during the...

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