Eat this!

Going to the gym is one thing. Knowing what to put in your body is another. You can make yourself get there however, as you may know, exercise is great and will help you reach whatever goal you set for yourself and it contributes greatly to your change of lifestyle. About 20% of your transformation is showing up and completing an exercise session. Yep, 20% and  you have probably guest it right by now, the rest of is up to you and your mental strength. About 80% has to do with your diet !BAM! That hits you HARD especially if you are a beginner.

I'm not a nutritionist but no one is born a nutritionist. Everyone learns about it. I read a lot about it and I have applied it into my daily life, not just for myself but for my family as well. So, below is my advice. You can  take it or leave it. It is really up to you.

Now, I don't really follow a diet. I'm mostly a vegetarian and sometimes a pescetarian. I don't eat meat. I will not go into details into why I don't eat meat unless you guys want me to talk about it. I refuse to be one of those annoying, 'proud' non-meaters. With that said, I eat anything I want. If i want pizza, I eat pizza. If I want ice cream, I eat ice cream. I never ever refuse my craving and there is a but, a big BUT...I have learned portion control!!  If I want pizza, I eat pizza.... 1 slice the most 2 if I had a light breakfast or lunch. If I  want ice cream, I eat ice cream... 2-3 tablespoons. Portion control is the only thing that WILL transform you from inside out. When you're able to tell your brain that you will eat one slice and eat only one slice and be completely fine with it. You have won! You have learned to control your brain. You have learned to take charge of your life. Being able to control your portions and maintain a regular fitness routine is a lifestyle. Quick diets don't work or they might work but NO ONE wants to be restrained from ice cream and pizza for the rest of their lives, at least I DON'T.

Here are some options to keep in mind and learn about before your next grocery trip. Think about nurturing  your body and mind and commit to healthy living. We want to try our best to control what goes into our body. Some people might argue: 'well we live in a very polluted town, we already inhale all of this shit, why would we bother with putting so much time and effort into the foods we pick.' Well, why wont you do all you can do by just making the right choices at the grocery store? The idea is to do your best and forget the rest. A sickness can take over someone's body that has committed their life in consuming only healthy foods but that doesn't mean that their effort for a better living was for nothing. Their immune system has a better chance in fighting anything. Their immune system is strong and ready to fight.! Again, do your best and forget the rest.

Here is what I refer to when I go to the grocery store. I used to take these lists with me when I first started until I got used to all the changes especially when I stopped consuming meat. Now, people in your life might question you and think this is madness. Keep it moving and stick to your guns! Explain that this is what I want and don't want to put in my body!

Below are bullet points that are easy to follow. Don't throw away the foods that you have in your house right now. Eat it or give it away before your next grocery trip.

• Take control of your life today.It is a process. Give yourself a good month. It takes that long to train your brain.
• Eat 
• Cut processed foods immediately! Never ever eat that shit knowingly. I say knowingly because there might be times, like friend's party, restaurants.. ect that you don't exactly know what is in it but that is ok because life happens. Just don't purchase a death wish yourself OKJ? 
• Start reading labels
• If something has 1 word that you don't understand DO NOT BUY
• There are 101 options out there now days. Every grocery store has an organic section. Go there!
• Day 1 - Day 30
• Count your calories. This is the beginners stage. Training your brain to eat this and not that it usually takes a healthy 30 days.

• Alcohol consumption
• Tell yourself by working on your diet and exercise during the week you get to
• Treat yourself to wine on the weekends and weekends only
• Stay away from mixed drinks. At the end of the day, there's probably .2 ounces of vodka in it anyways lol. It is mostly sugar artificial flavors.  
• Choose a light beer instead of the regular type. When you choose a light beer you are able to have your alcohol and be proud that you made the best choice. You will enjoy it that much more knowing that you can actually control what you eat/drink

Menu sample
 Breakfast:
Oatmeal made with water add seeds to it and little fruit

 Have your coffee with no sugar little cream or milk

A handful organic Snack: Refer back to pictures above if you need other options

Lunch: made this myself took it to work.
Mixed greens. lots of beans which have lots of protein
Mushrooms and croutons for crunch
Olive oil and lemon juice. Stay away from other dressings.
This is fuel 4 hours before the gym!

After gym  before 8 PM Dinner:
White eggs sandwich.
One slice of bread cut into two pieces.
Add some quac and call it a night

Liquid intake:
ONLY WATER M-F
Try to stay away from plastic bottles. Pick a bottle that is over 16 ounces and carried it with you everywhere.! Think about refiling your bottle about 6 times a day than in a couple of weeks go to 8 refills. It's all about baby steps here. There's no rush in transforming your life but you have to work on it a little by little bit everyday. It has taken me about 1 years to completely understand food and water.

I hope this has helped you. I look forward to hearing your thoughts!

Live well and be well.

Cheers,

Marsida

- Start up - Dont give up

Hey you. Welcome back!

I wanted to share my workout tips with you. It has been about 6 months since I decided to really focus on my workout routine. I have learned so much and I can physically see the difference. My jeans fit so much better 😀 In fact, I have to look for a new pair of jeans. Jeans that fit snugger. Maybe fashion nova jeans. Yes. I want those high waist, curve hugging, muscle sculpting jeans!!!😉

Before I start going ham shopping online, I want to post this so that the much anticipated workout plan is out and about. So many people, mostly moms like me, have been asking a long time for this post. Some people have private messaged me asking for advice and I hope you all have been putting in the work and hopefully are seeing some sort of progress on your fitness journey. I really hope that my advice is working well for you. Please don't hesitate to write to me at any time. You can find me on facebook,  Instagram, & SnapChat, all under marsidatirana.

Now, I want to be clear that I have not used any fat burners or anything that would 'speed' the transformation. When I began this journey, I wanted it to be as natural as possible. Do let me know if you want me to post regarding my daily diet. It is simple but oh so good and it mostly a vegetarian diet.

So, nelow is an example of what a moderate exercise and diet should look like. It is actually a workout schedule I sent to someone that needed a plan. It is 4 day/week plan. Read my previous post before anything. So many people have thanked me for that. They found it very helpful. 

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 Sample Exercise routine

	Monday	Tuesday	Wednesday	Sunday
Cardio	35	35	35	35
Strength	Full body workout/ strength Class	Full body workout/ strength Class	Strength or Cycle Class	Yoga/Pilates Class

Cardio:

•    Treadmill: Space out your treadmill use. One day do intervals the next do long range runs. For example:

Monday cardio:

5 minute walk at 4 MPH

Than Intervals.

1 min at 5.5 MPH 1 min walk at 4 MPH

1 min at 6.0 1 min walk

1 min 6.5 1 min walk

1 min 7 1 min walk

1 min 8 1 min walk

30 sec 9 1 min walk

30 sec 10 1 min walk

Than repeat till time is up.

Down the line, when this interval series becomes easy. Step it up by alternating every 30 seconds. So. 30 sec run at 6.0 ; 30 sec walk. Remember. Mine over matter.!

• Stairmaster:

         Intervals. I go by calories.

      10 calories at 5

      10 calories at 7

      10 calories at 5

      10 calories at 8

      10 calories at 5

      10 calories at 9

      10 calories at 5

      10 calories at 10

I alternate between the treadmill and the stairmaster or I do both depending on the time I have. All you have to do, Is stick with doing your best for 1 week. That first week is the worst. You will notice results by week 6 and this is a promise.!

Once you become more confident in what you learn about fitness you will know exactly how to push yourself.

Strength

Now, here is the rundown of group classes.

You will love it overtime. At first it’s a little uncomfortable but once you get the routine down you will look forward to going to class.

1
       Go in class and place yourself in the front row so that the mirror is about feet away from you.

a.     You do this so that you can see your form and that you love on  yourself when you pick those weights up J Stay upfront. This way you cant distract yourself from what is happening with other people in the class. Stay upfront. Remember: The first week is the hardest.

       Strength classes usually require you to participate with weights. So. The instructor tells you to grab a heavy and a light weights.

·         8lbs for heavies for arms (so two weights of 8lbs each)

·         10lbs for squats

·         4lbs for lights

Work with these for the first month than jump to

·         10lbs for heavies for arms

·         12lbs for squats

·         5lbs for lights.

Make each class customizable for you! Treat each class as if it is there just for you! Weights will lean and shape but you have to push yourself with bigger weights. Don’t go for 5lbs for heavies that will not give you fast results.

On Sundays, treat it as a relax day. Do a little of cardio and take a yoga or a pilates class, this will just feel really nice on the muscles.

Give it 6 weeks. Stick with the plan. Stick with nutritious food intakes. Give it 6 weeks. Tell me if your clothes do not fit better. The scale might not tell you much but your clothes will.

I have followed this routine for the past 6 months and have seen a huge difference between then and now.

In order to see results you will have to consider your diet.

What you put in your body is 80% of the work. The gym will give you that extra umpf for 20%. Take a look of your current diet and just make a life changing decision. 

Personally, it’s been more than a year that I’ve cut all meat products and I do not miss it all. Think about it. Think about the benefits meat is really giving you. Other than ‘tasting’ good, how is it helping you live a healthier life you and your family? How is it REALLY nutritioning your body. Think about it.

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I hope you found this post helpful. Come talk to me. Let me know of your thoughts. Shoot me your questions.  

Be well, live well!

Marsida 💋