Under Construction

Hi everyone, 

I'm going to be changing up my blog so that it is more useful.  I am in transition going from one gym to another and I am currently training for a half marathon. I know I have stopped posting but I promise I will be back soon. 

Stay tuned.....

<3 Diana 
xoxoxoxoxo

Cheating on my Gym

Happy Hump Day! So I have taken it upon myself to be a little bit of a gym slut this week. I have attended a few different gyms because I wanted to check out different styles of working out. 

This is my workout for the week: 

Sunday: 4 mile run with Beach Yoga
Monday: LA Fitness (Weight Session)
Tuesday: Crossfit 
Wednesday: Rest

Thursday: Hot Yoga
Friday: LA Fitness (Weight Session)
Saturday: Performance Boot camp

I have decided to leave my boutique gym where I do performance boot camps. They are currently not offering enough classes for me due to my crazy work schedule. If I miss a class they don't roll over and as a result I'm losing money. =( 

This weekend I will post how I feel about the different gyms I've attended. 

Transformation Tuesday!

Hi everyone! 

I posted this picture on my Instagram today. I found this picture on my computer from when I first started working out. I had even lost weight from the before picture due to running and training for my half marathon. I cannot believe how far I've come! 

Enjoy and I hope this motivates you to eat clean and train dirty! BOOM! 

<3 Diana 

Xoxoxoxoxoxo 

Shout out from my trainer

Hi everyone! 

So the other day my friend who is a trainer at the boutique gym I'm a member of noticed my transformation and has asked me to be a member of his Spartan team. His team runs in the elite heat. I'm a little nervous but more than anything I'm honored that he feels I'm worthy enough to join his team. His team consists of trainers and people that are in really good shape. I cannot wait to train for this event! If anyone has done the Spartan Race and has any suggestions or training advice, please e-mail me. The race will be in April 2014. I have plenty of time to train and I also plan on running a half marathon before the end of this year. I will be posting my training workouts and running schedule soon. =) 

Check out the YouTube Video of the Spartan race and below is a personal shout out my friend did on his Facebook page! Literally made my day!!!

http://www.youtube.com/watch?v=k6aCPKO_At0 

Just so you know my nickname is Banana

 Thanks for reading! =) 
<3 Diana
xoxoxoxooxo

Progress Pics March - August 2013

Hello!!! 

Happy Wednesday! I promised that I would post my progress picture. I don't think much has changed in the last month. Like they say slow progress IS progress. I'm hoping that I show more of a difference next month, if not I'm just happy that I still look the same.

I have decided to stop weighing myself. I haven't weighed myself in over 3 weeks. I'm tired of obsessing over my weight. My jeans are a little big and I'm the smallest size I've ever been since high school which was 9 years ago. If I continue to stay consistent the weight will gradually come off or I may even gain weight because I'm gaining muscle. =)

Beginning of July & Beginning of August 2013. Not much of a difference but it's okay.

I'm happy with my progress!!!

Thank you for reading! 

<3 Diana 
xoxoxoxoxo

I'm backkkkkk

Hi everyone, 

So after taking a two week blogging hiatus and one week off from the gym, I'm happy to be back. I wanted to share with you what I have been up to. My friend came into town and we traveled all over. We went to Orlando to visit my brother, stayed at the Boca Raton Resort with some girlfriends, and even went down to the Keys to spend time with family. We took the boat out to the sandbar, saw some huge tarpon, drank champagne, and had good laughs. Pretty amazing and much needed time away from work.

Even though I was away I managed to stay fairly healthy. The old me would have bought candy, drank soda, and had french fries pretty much the entire time. I can honestly say I've changed and had no desire for it. I was munching on protein bars, fruits, veggies, hummus, greek yogurt, etc. It felt good.

Below are some pictures from my adventure. 

Thanks for reading! 

<3 Diana 
xoxoxoxoxo

Summer of 2013

 

I love bootcamp

Hi everyone, 

I wanted to share my boot camp workout last night and some pics. Our workout was tough.  I got my butt kicked but I had a good time and I love tough workouts. We took some fun  pictures after. 

Last nights workout: Each station was done for one (1) minute. We did the entire workout below (3) times with a short 200meter lap in between so a total of 9x each individual station and 3 laps. 

200 Meter Lap

• Dry Runs (treadmill is OFF belt is constantly moving)
• TRX Suspension: Atomic Abs (Knee tucks)
•  Medicine Ball Push-Ups (roll medicine ball side to side)
•  Medicine Ball Wall Throw (overhand throw it against the wall)
•  Handstand Pushups
•  Bosu Burpees (must come down & do a pushup)
•  Bicep Curls (with barbell)
•  Military Press (with barbell)   

If you have any questions about the workout above, please feel free to e-mail me. I'm more than happy to help. =) 

Having fun with handstands!

My beastly trainer!

Thank you for reading! 

<3 Diana 
xoxoxoxoxo

Keeping up with my monthly goals

One of my goals this month is to juice once a week, I am sticking to my goal. At first I really thought juicing was disgusting but now I enjoy it. 

People seem to think that if they make a juice it will replace their meal or their fruit and vegetable intake for the day and this is not true. It adds nutrients and possibly a serving or two to your day but should not replace. Juicing has it's pros and cons. 

Pros
-Contains vitamins and nutrients
-Juicing is better than drinking "Fruit Juice". Less sugar = less fat. 
-Boosts Immune System
-Aids Digestion
-Increased Energy Level

Cons
-Expensive (Juicers are not cheap)
-Fruit & Vegetables can be expensive

-It is recommended to drink the same day you juice. 
-Fresh squeezed can develop bacteria.
-The pulp in fruit contains fiber, juicing removes it. 

Suggestions

If you decide to take up juicing I suggest to do it maybe 2x a week. Go to your local farmer's market for fruits & veggies or buy the ones that are in season. This will help keep your expenses down. Also keep an eye out for juicers on Groupon. Start juicing your fruits and veggies that are about to go bad. (Please don't waste food).

I hope everyone is having a healthy week! 

<3 Diana

xoxoxoxo

 

Protein Powder...YUM!

Happy Friday everyone! I know that I have stopped posting on a daily basis. It is hard to get posts in every day. I promise I'll post several times a week. 

I was incredibly happy to get home from work yesterday because my protein order arrived. It's funny that I get soo excited to receive protein.

I know that a lot of women think that if they take protein they will get bigger, bulky, muscular, etc. <-- I was one of them. It is not true. I'm 4'10 and I drink a protein shake after each workout. I'm not big muscular and bulky. It is important to take protein after you are done with a workout. There have been many different studies that show you have a 20-90 minute window after a workout. I suggest just taking it as you drive home from the gym or as soon as you're done. Making it a habit is key.

The Benefits? 

•  Feeds protein and nutrients to your muscles. Remember when you workout you are damaging your muscles and protein repairs them.
• Protein shakes deliver nutrients to your muscles faster than food. You can eat a protein bar right after a workout but remember that your body has to digest it and it can take longer.
• Promotes a healthy immune system. Your body endures stress during a workout and protein will help. 
• Helps build lean muscle. 

 What Kind?

I personally love whey protein. I always look for a protein that does not have much sugar. It is all trial and error for each person. It will take some time to find out which one works best for you.

These are the two I'm currently taking. Yes I bought 8 lbs but keep in mind I make protein pancakes, protein balls, protein muffins, etc. I buy enough to cook and bake. I also share with the husband.

 

<3 Diana 
xoxoxoxoxoxo

Mid Week Motivation

Hi everyone, 

My close friend recently came to me and asked me if he can follow my diet plan because he wants to lose weight. I told him that everyone is different and what works for me may not work for him. I sent him a general overview of what I do and eat on a regular basis and it occurred to me that this isn't a diet this is my lifestyle and I enjoy being healthy. 

It's always easier to eat out and eat bad but is it worth it? I look at some of my friends and 2 out of 3 of their meals are fast food or eating out. To me that's crazy!!! Think about all the sodium, sugar, cholesterol, & fat you're putting into your body. I'm very curious to see how their health will be in the next 20-30 years. I have a feeling by their 30s-40s we will see an increase in bypass surgeries, high cholesterol, diabetes, etc. for people in our generation. 

I'm not saying you can't indulge and have some chocolate or a bowl of ice cream once in a while. I'm not perfect and I sure do indulge in some sweets but remember that this is the only body that is given to you. Take care of it. If you practice healthy eating the weight will naturally come off. Your heart & body deserves some exercise a few times a week. You don't want the only exercise your heart gets to be pumping grease through your veins. 

Keep this week going friends. We are halfway there. =) 

 <3 Diana 
xoxoxooxoxo

Motivation & Determination

This past week has been very tough for me. My personal life is consumed with high stress levels and anxiety that has lead me to some bad food decisions and a negative "I don't care" attitude. Probably more so this week than any week in the last 4 months. Yesterday I sat on the couch and watched tv most of the day. I was being lazy and just sat there craving ice cream, I literally contemplated for about 20 minutes whether or not I should get up and eat some. Finally I started to go through my phone and pictures and saw a quote that someone posted that really made me think. "Motivation keeps you moving, Determination keeps you going". I realized that this past week is making me back track, if I continue with this attitude all the progress I've made is out the door. I jumped up grabbed a peach and ate that instead of ice cream. As I ate my peach I started to write down my July goals and mapped out my food prep for the week. Life can get really busy and there are a lot of bumps in the road but you have to keep going. I need to stay focused. I'm not willing to throw it away just yet.

Here are my goals for the month of July. I know it's July 8th but it's not too late and it's a new day and a fresh week. 

July 2013 Goals

July Goals
- Try new foods (going to google new recipes to try)
- Pull-ups 2-3 (need to work on this....major weakness of mine)
- Leg day 2x a week (legs & booty need some work)
- Juice 1x a week (I loved doing this and have stopped going to pick it up again)
- Carb Cycling 
- Lose 1 lb (I'm not really concerned with the scale that much anymore)

---

Thank you for reading! 

<3 Diana
xoxoxoxo

Holidays & Being Healthy

Happy Friday! I hope everyone had a safe and fun 4th of July.  I tried my best to stay on track. I woke up yesterday and went to the gym and got a great workout in. I did not drink a a gallon of water but I did drink half a gallon. We celebrated the 4th with our neighbors & set off our own fireworks. The mini show we had was awesome and we had a good time. 

I was proud of myself for keeping away from all chips and dips.  I did eat the food which were ribs and beans. For dessert, one of my neighbors made rum pudding and rum cake so I had a couple of bites to not be rude. Overall I could have done without the beer but I'm not perfect and today is a new day and the start of the weekend. No booze or unhealthy food for me. Yesterday was perfect and enough!

As time goes on I am getting better. It's a lifestyle change but mistakes happen. I can't beat myself up over them just learn from them. 

Our Firework Show

July 4th, 2013

<3 Diana
xoxoxoxoxo

Happy 4th of July!

 Hi everyone! 

I would like to wish everyone a safe and healthy 4th of July! Try to make healthy choices today. :-)

-Diana

Xoxoxo

Progress up until July 2013

Happy Tuesday! I hope everyone had a great Monday and is starting the week off with healthy food and great workouts planned.

I wanted to share my progress pics for the month of June-July. This picture was taken at the beginning of June and two days before the end of the month. I'm seeing more progress. It's taking time, I knew this wasn't going to be overnight but I'm happy with my results. 

 

Beginning of June 2013 and end of June 2013

 Here is my progress from March until the end of June 2013. 

March-June 2013

I'm working on my goals for the month of July. I'm not quite sure what my new goals will be but I will definitely post them. 

If you have any questions, please feel free to e-mail me. 

Thank you for reading!

<3 Diana 
xoxoxoxoxo


 

Girls weekend!

I hope everyone had an amazing weekend! I was happy to reunite with my college girlfriends. We were in an organization called C.H.I.C.S @ FSU. (Caring and Helping in Community Service). Our organization worked with a lot non-profits around the Tallahassee area. We haven't seen each other in 4 years so it was such a great time with a lot of laughs.

I tried my hardest to eat healthy all weekend but it wasn't easy. I brought a ton of good snacks to stay on track. I brought baby carrots, yogurt, water, coconut water, almond milk, apples, blueberries, protein bars, etc. On Saturday I couldn't sleep in so I was up early and a little bored (the girls were sleeping in from their hangover). I decided to relax and eat my flavored Greek yogurt (I buy plain now so this was exciting) and I read my fitness e-magazine. 

I wanted to share some pictures from the weekend. =) 

Cheers to C.H.I.C.S @ FSU Alumni

I'm back to work and resuming normal life again. It's a new month, new day, and new week! Start to think about your new goals for the month and set them. Today is the perfect day to do so. I will be setting my new goals for the month soon and I will be posting progress pictures as well.

Stay tuned and thank you for reading!


<3 Diana 
xoxoxoxoxo

My old party self.....new not so much party self

This upcoming weekend a few of my girlfriends from college are flying into town for a mini reunion. I'm sooo excited for this reunion. I'm also looking forward to my cheat meals and to have some drinks with a lot of girl talk.

In college I was a party animal, I would party 3-4 nights a week. I would drink and then eat late night fast food meals every single time I would party. Those were fun times and I will never regret the experience. Looking back at college, I really can't believe how bad I ate. I would also crash diet because of spring break just to lose a few pounds. It was a different lifestyle and the old me.

Here are some pictures of myself in college. I am 10-15 lbs heavier than my current weight right now. Remember I'm 4'10 in height, taller people are able to carry 10-15 lbs a tad bit better than us short girls. =)

Mexico 2009

senior year of college

banquet in college

I would be a liar if I said that I don't go out anymore or have fun with friends. I don't party 3-4 nights a week anymore. I don't have late night fast food binges. I will go out with friends maybe 1-2 times a month. I will enjoy myself a beer, a glass of wine, a mimosa, etc. I don't go crazy like before. I'm not perfect. I work out and do my best to stay fit. I eat clean and I make an effort. My will power has changed, the old me would give in easier and now I don't. I don't like to ruin all the hard work and time I've put in but I also want to live my life without beating myself up every time I eat something that isn't healthy. People will argue and say that you have to give it all up completely to be fit and in some cases you do to get those extreme results. If I wanted to be a body builder or a fitness competitor my lifestyle would be different. 

Right now my endurance is amazing. I can call myself a runner. I go to the gym and I know how to properly work out. I know how to feed my body with good nutrients and I know how to eat clean. Until I decide I want to be a body builder or compete....I'll give it all up. Right now I enjoy being healthy and fit and having some fun in between. =)


Here are some current pictures. I am 10-15lbs lighter than the ones above. You can see the difference in my face.

June 2013

Recent Wedding

April 2013

Hope you've enjoyed the pics & thank you for reading.

<3 Diana
xoxoxoxoxo

Happy Hump Day!

We are one day closer to Friday! At this point in the week some people start to decline in the motivation department. I have come to a point where I really enjoy working out. My career is very stressful and I work long hours so my workouts are something I look forward to each day. I wasn't always this way but now it is a stress reliever for me.

Here are some motivational quotes for you!

Truth

 

What's up biceps!

  <3 Diana
xoxoxoxoxo

Meal Prepping

One of the main reasons I have been able to show off my 4 month progress pictures has a lot to do with the fact that I have done a significant amount of meal prepping. I'm not going to lie or say that it is fun and easy to meal prep week after week because I'm not a fan of it. I have to constantly tell myself that eating healthy is my priority. I must do this...I need to do this. 

I started to meal prep more because I have some stomach issues. I am lactose intolerant and I get bloated very easily (severe uncomfortable bloating my stomach expands about 3 inches). There are days where it looks like I swallowed a pumpkin or it looks like I'm pregnant. I recently saw a gastroenterologist and they ran some tests on me but everything came back normal. I have not gone back for more testing but the doctor recommended that I start taking a daily pro biotic. I was given some samples and then bought a generic over the counter version at my local pharmacy. The other recommendation that the doctor gave me was to keep a food journal on the days that I'm bloated to see what could be causing it. As soon as I began to keep a daily food journal, I started to notice how my stomach and body was reacting to certain grains, veggies, meats, etc. Taking the daily pro biotic and meal prepping has eased down the bloating tremendously.

It has been hard to add and eliminate different foods but it is all about trial and error. What may work for me may not work for others.

I usually only meal prep enough for 3-4 days max. I get sick of eating the same thing. Half way through the week I will make more food. The meal prep that I'm posting below are my lunches. This week I have made ground turkey with peppers & tomatoes, quinoa, and asparagus. I have learned to make my own taco seasoning and it has helped with the bloating. 

Here is my meal prep:

• Taco Seasoning: 
•  Chili Powder, Black Pepper, Red Pepper, Garlic Powder, Sea Salt, Oregano, and Mrs. Dash Spicy Seasoning.
• 1 Cup of Quinoa
• 1 lb of Ground Turkey
• 1 Red Pepper
• 1 Tomato
• 1  Red Pepper
• 1 Green Pepper

 E-mail me if you would like exact measurements for the Taco Seasoning.

3 days worth of lunch. Asparagus is not shown.

-Diana
xoxoxoxo

Saturday Bootcamp & Sunday's 9 mile run

I hope everyone had a wonderful weekend! I wanted to share some pictures from my workouts this past weekend. 

Saturday: I am currently a member of a specialty gym. This gym offers a variety of classes. I currently take the Performance Bootcamp class at this gym on a weekly basis. It is not a cross fit gym but we do incorporate numerous cross fit style exercises. During our boot camps we focus on endurance and proper form.  Each class is different and each class leaves me incredibly sore. I take this class two times a week. I love it and I'm addicted. 

Burned 344 calories!

 Sunday: As I've said in previous posts I'm a half marathon runner. I've been helping a good friend of mine train for her first half. This past Sunday our goal was to run 9 miles. This was a milestone for my friend so we prepared as if it was a race. Throughout the day on Saturday I made sure I drank a gallon of water. Saturday night I loaded up on healthy carbs by making Creamy Avocado & Chicken Multi-Grain Pasta. 

Yummy!!!

I cannot run on a empty stomach. I get light headed and it makes me feel weak. I make these yummy protein balls out of peanut butter, honey, protein powder, and dark chocolate chips. I eat these before workouts. They have a lot of protein and carbs!

Ingredients used for protein balls!

My roommates say that they look like poop balls but they are delicious!

Along with my protein balls I usually drink coconut water for hydration before my run. I started doing this in the last 6 months and I noticed a big difference. 

We finished our run feeling great! The picture below is our time and distance. I always use my stop watch for more accurate timing but the MapMyRun app really helps with the GPS and it keeps you updated on split times and your current pace.

You can tell how short I am here!

 -Diana 
xoxoxoxo

A 1 Hour Workout is 4% of your day....no excuses!

Last night I rushed home from work and headed over to the gym. I was determined to get a workout in before the Heat game.  I was at the gym for 50 minutes and left sweating and I'm sore today.

There are days that I do spend a long time at the gym, but it's because those are days that I want to take my time. I feel that people really believe that they must spend hours at the gym in order to get into shape. Not true!

The key is to walk into the gym focused with a plan. If a machine is taken, do some push ups until the machine is free. Last night I saw a lady doing jumping jacks in between her sets on the leg press machine. You should be able to get in and out within an hour. It is all about intensity and how much effort you are putting in during your session. If you are going to make the effort and go to the gym....make it count. Walking into a gym isn't going to get you in shape...doing work will. 

Love this quote!

Drinking my pre-workout before my gym session last night

Go Heat! I love that the FSU helmet is in this pic!

-Diana 
xoxoxoxo


 

What People Think They Need to Do......

We are one day closer to Friday! I wanted to share this picture I came across yesterday. 

This pyramid made me think about all the hours I've spent doing cardio (not training for a half marathon) but the amount of cardio I have put in at the gym. To be honest I really thought that doing cardio was the only way to lose weight. We all have this perception that if we want to look skinny & lose weight that our ONLY option is to go on crash diets and do endless amounts of cardio. Completely false!

Think about the pyramid below, do some research and try it. =) 

My Motivational Board

When I first started training for a half marathon, I had a calendar on my refrigerator and I would keep track of all my runs for the week. A few months ago I saw a motivational board on Pinterest. I realized that my old calendar was such a great tool why not make a board to track my gym workouts? So I made one and have been using it religiously for more than 4 months.

I highly suggest that everyone makes one. Looking at this board every day will hold you accountable. You will push harder and you will make sure you get those work outs in just so you can fill up the calendar.

Please don't make unrealistic goals. If you do you will be discouraged when you don't meet your monthly goal. If you are small and petite like me, it would be unrealistic for me to make a goal to lose 5-10 pounds in a month. As you can see below in the month of May I made it a goal to lose 2-3 inches. I think this was an unrealistic goal (for me) and decided to not make that a goal again for the month of June. I did reach my goal for weight loss in May. =) 

^^cool quotes right? ^^ 

 

 

For the month of June I made some new goals and added more quotes. I also did some research on carb cycling that I found interesting. Carb cycling was added in for the month of June. 

 

June 2013 Motivational Board

  

If you have any questions on how I made my board, please feel free to send me an e-mail at pocketsizedfitlife@gmail.com.

-Diana
xoxoxoxo






 

4 Month Progress Pics

Good morning and Happy Tuesday! 

I wanted to share some pictures of myself. Since I moved back home from college in 2009, I have lost a good amount of weight. I was never "fat" but I was overweight for my height and not happy with my body. My weight in 2009 was close to a 130lbs.

 Pic taken in 2009 I wore a lot loose clothing.

In 2009, I joined a local community boot camp where I met some awesome women who asked me if I wanted to start training for a half marathon with them. I figured it couldn't hurt and I was enjoying all the running in the boot camp. I joined a training team and ran my first half marathon at the end of 2009. I did lose a little bit of weight but I wasn't eating healthy and I wasn't lifting weights the proper way. 

My first marathon relay. I lost some weight here but not a lot. Dec of 2009. (I'm the short girl on the right)

 
In 2012, I got married and I lost a good amount of weight but I wasn't consistent. At one point I dropped down to 115 lbs.

Picture was taken in 2012 a couple months before my wedding. 

This year I decided enough was enough. Instead of looking for a stupid diet, I realized that I should just eat clean and work out the right way and see what happens. I did my research and decided to create my own plan.

Here is a picture of my 4 month progress. The picture on the left I am 115 lbs (remember I'm only 4'10 in height) the picture on the right I am 112.5 lbs. I didn't lose a significant amount of weight but you can see a difference in my stomach. I'm a lot stronger now and I have more energy than ever. Yay!


Diana
xoxoxo

Staying hydrated!

My goal for the past month has been to drink a gallon of water a day. Drinking a gallon a day is not an easy task for me because I'm so tiny. Once I finish this bottle, I am down a gallon for today! Remember to always stay hydrated!