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