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New Online Fitness Program - FitTrack Workout Program

Sun, 23 Feb 2025 16:30:00 GMT

Getting back on track after taking a break from working out can be tough. Your body has been used to staying stagnant and your mind has lacked the motivation. I, myself, have been struggling to get back on track, but I remembered the best way to get yourself on the right track and stay there is by having an actual workout plan. That is why I created this program!

I am a personal trainer and have been active basically all of my life. Even when I was pregnant, I was consistent and going to the gym almost everyday. I have created several workout programs based on the different goals I've had throughout my life. It's definitely been a journey, but I have enjoyed every bit of it. Fitness has been a part of every aspect of my life... except when I became postpartum.

I had to have a c-section due to my baby being breech. Although the procedure itself wasn't as bad as I thought it would be, the recovery process was much longer than I would have liked. I couldn't do really anything for the first couple weeks. And then after that all I could really do was walk, and short distances at that. That went on for a couple weeks, slowly walking more and more. After a little over a month, I began incorporating squats and lunges in my walks. I was extremely sore, especially after the first time. But after a couple weeks, things got easier.

Two months postpartum, I had to start a 3-month internship to be able to complete my degree and unfortunately, it was a full-time internship. I had to wake up early every morning, around 3-4am, get myself and my baby ready to drive to my mom's, which was an hour away. Once I dropped my son off, I would drive another 1-1.5 hours to my internship. I'd be there all day and then drive to my mom's to get my son and then head home. By the time I got home it would be 7-8pm, depending on traffic. It was exhausting, but I made it happen.

In that time, I tried to still go to the gym. On Tuesday's and Friday's, I got off work early and that allowed me to go to the gym. I would try and go during the weekend. I stayed a little consistent with my training, but I wasn't getting that many training days.

By the time I completed my internship, I felt guilty that I missed a lot of time with my son. I didn't want to miss anymore time, so I took a break from... everything! I graduated from TWU and I got a very part time job (8 hours/week) just to earn a little extra cash. I loved it! My job allowed me to be creative and gave me the freedom to create the space I wanted, all the while spending more time with my son.

I did this for a year! And although it was amazing having that time with my son, I neglected my physical fitness. I didn't care the first 6 months. I didn't want to stress and I just wanted to enjoy life. But, after the 6 months, I noticed a difference in not only my appearance, but also my fitness condition. I struggled more with carrying my son. A lot of my chronic pain started coming back. I started to move less. And my energy levels were low. So, I decided to try and get back into exercising.

THAT was a struggle. I was going to the gym every now and then, with no routine. I would sometimes get workouts in at home, but again, no routine. My motivation was down. I couldn't get myself to workout most days and my fitness condition only got worse.

I have also been dealing with a GI condition where I get severe stomach pain and diarrhea up to 10 times a day for the last 2 years. That has also been a huge factor for me on working out. I am constantly dehydrated and it causes me to be low on energy and get headaches more often. Recently, my condition has been getting worse. I used to only deal with the pain and diarrhea in the mornings, but now I am dealing with it in the evenings and there have been several occasions where it has woken me up in the middle of the night. And that is part of the reason, I am taking a stand against myself.

I am ready to change. I am ready to get back into a better fitness condition. I am ready to not only look, but feel better! Exercise can reduce and sometimes even solve many conditions, so it's time I try. That is why I created this workout program!

FitTrack Workout Program

FitTrack Workout Program was designed for myself with others in mind. It is designed to help people wanting to take back their life and get into a fitness routine. Creating workout programs isn't easy, even for a personal trainer, that's why I wanted to share this program with everyone to hopefully help someone get back on track. This program will help to start burning that stubborn fat, tone up your body by building muscle, increase strength, and help improve your overall endurance. It is a good basis to starting in creating a routine and getting back on track, or starting a new track!

There are two phases in this program, each 2 weeks long, with each phase increasing in intensity. For the first phase, the training days and cardio days are the same days. There are 4 days of each and they are on Monday, Wednesday, Friday, and Saturday! The exercises stay the same with an increase in reps on the second week.

For phase II, the training and cardio days stay the same, with the exception of an additional cardio day. Some of the exercises in this phase will change compared to phase I and the reps will be increasing for week 3 and week 4. Week 4 is the most intense, but the first three weeks should prepare you for that final week if done right!

If you have been that person who is ready to take control of their fitness and get on a plan that is consistent, then this program is for you! You can purchase the program here or check out my other fitness programs to see which one is right for you!

If you have any questions, feel free to message me and I'll be happy to answer any questions or concerns you have.

For the first week of the release of this program, I am offering a discount code to those interested that will let you sign up for FREE! I am just so excited to start this journey of mine that I want to give others the opportunity to start the program with me! So now, until March 1, 2025 you can use discount code: FREE100 to sign up! Are you ready to start!?

Types of Protein and What To Choose

Mon, 10 Feb 2025 17:00:00 GMT

There are so many different types of protein powders out there and it can be hard to choose which one to take. It all depends on what your goals are and here I will break down the most common types of protein powders and which one to choose based on your goal.

What is protein?

It is an important macronutrient and it is the building block of everything in your body, including muscle, cartilage, bone, and skin. Protein is essential in maintaining homeostasis, which is the process in which your body maintains a stable and balanced system. It is important to make sure you eat enough protein throughout the day and also ensure to take in good quality sources of protein as well. A lot of sources of protein come from meat, poultry, seafood, eggs, beans, nuts, seeds, and soy products.

Protein powder is a great source of protein and has many benefits. If you eat a diet with plenty of protein, there is no need to supplement with protein powder. The Recommended Dietary Allowance (RDA) of protein to prevent a loss of lean body mass is 0.8 grams per kilogram of bodyweight. So if a person weighs 150 lbs (approximately 68 kg), they need a minimum of 68 g of protein. For growing, pregnant, or lactating people, the need for protein may be more than the average adult because they are building more muscle. Bodybuilders and athletes tend to use protein powders because they require more protein intake than the average person. Most people do not need a protein powder, but if you struggle to intake enough protein in your diet, especially if you are focusing on building muscle, then protein powder can be a beneficial supplement to your diet.

Below I will be talking about the most common and beneficial types of protein powders.

Whey Protein

This type of protein is animal-based as it is made from dairy. It is a byproduct of cheesemaking. This is the most common type of protein powder used and it has been praised as the gold standard for building muscle. It contains all of the essential amino acids, which are the true building blocks of building muscle.

Whey protein can then be processed to a whey protein concentrate to remove most of the fats and carbohydrates to decrease the calorie amount and focus solely on providing protein.

It can then be further processed to a whey protein isolate, which involves further removing fats and carbohydrates, and creates a much higher quality protein product.

Some products of whey can be broken up into smaller chains of amino acids to create whey protein hydrolysate. Hydrolysate requires less digestion in the body than whey concentrates or whey isolates. In a 2019 study that was published in the Journal of Nutrition, it was discovered that whey protein hydrolysate increases amino acid uptake and protein synthesis.

Casein Protein

This type of protein is also an animal-based product made from dairy. It is also a byproduct of cheesemaking, but casein is separated from the whey and is then dried into a powder. While whey protein is more beneficial after a workout for being able to be digested by the body quickly and be able to stimulate muscle protein synthesis, casein protein is actually digested and absorbed much more slowly into the bloodstream than whey. For this reason, it is a great choice of protein for muscle growth and recovery support overnight.

Soy Protein

This type of protein is plant-based made from soybeans and it is a great choice for those that want to increase protein uptake and want a plant-based protein. Soy Protein is a complete protein, meaning you have all your essential amino acids. This type of protein, in comparison to whey protein, has the ability to promote muscle building about just the same.

Brown Rice Protein

This type of protein is plant-based, contains approximately 80% protein, and is a great option for those that may be allergic to soy or peas. But, with this type of protein it is important to note that it is not a complete protein, so it lacks some of the essential nutrients.

Hemp Seed Protein

This type of protein is plant-based and is another great choice for a protein powder. One of the great benefits of this protein is that it provides omega-3 fatty acids, which have anti-inflammatory effects. Although this is a good alternate choice for a protein powder, it is not a complete protein, which means it may not be as effective as other proteins for building muscle.

Which one is best for me?

There is so much information to learn about the different types of protein powders available. The above is just a brief description of the most common protein powders available. But it is important to carefully consider and talk to your health care provider about your options. There are many things to consider when choosing a protein powder, such as your health goals, fitness goals, dietary needs, flavor preferences, allergies, and even your budget.

Below I will least my recommendations when it comes to choosing a protein powder, but do your research before deciding:

If you want to intake protein powder immediately following a workout to help increase protein synthesis, I would recommend a hey protein powder. If you are focusing on building muscle as well as decreasing body fat, I would recommend a whey protein concentrate or isolate.
If you are focusing on building muscle while you recover, intaking casein protein an hour or two before bed would be a great option to add on top of your whey protein after a workout.
If you have kidney issues, I would recommend any plant-based protein. Soy would be my primary choice, but if allergic or for any other reason, brown rice protein or hemp seed protein are great options.

Above are just recommendations based on experience with myself and previous clients. Be sure to consider all your factors and talk to your doctor about which protein powders would be good for you to take!

If you have any questions, please feel free to reach out to me! I will be more than happy to help!

7 Ways To Find Motivation To Get Out Of Bed

Tue, 29 Oct 2024 17:00:00 GMT

Why do we struggle to get out of our bed every morning? Maybe it's because you are going to a job you don't very much like? Maybe it's because you constantly stay up late the night before? Maybe it's because the comfyness of your own bed is just too good and trumps all? Or maybe it's all of the above! Whatever the reason is, it all leads down to one thing... Motivation!

Motivation isn't something that you were born with. It also isn't something you just acquire from the blue. It is fuel to the fire that is already in you! When you want something, you do what you can to get it. But, sometimes you get lost, you don't know what to do next, so you become frustrated or just start slowly giving up. That's when you need motivation! Something that helps you find your way again!

We are not perfect! We all need motivation every now and then! That is why I made this list to help you find your motivation to get THE F*CK UP IN THE MORNING!

1. Develop Healthy Habits the Night Before

One great way to make it easier to get up in the morning is having most of your things prepped the night before. That could be setting up your outfit for the following day, prepping your breakfast, or making a to-do list for things you need to get done that day or evening just that morning. These things make a huge difference when you wake up in the morning because it saves you time and it's less things to worry about.

Create a routine that works for you! My big thing is making lists because I tend to forget a lot of things I need to get done and if I don't create a list of things to do, I'm so disorganized and become more stressed.

2. Prioritize Sleep

Many People Don't Realize the Importance of sleep and how it can affect not only your mood, but your mental and physical health. Lack of sleep affects your normal functioning of attention and disrupts your ability to focus, hence the reason for lack of motivation. When you are feeling tired, you don't want to do anything, but lay down. You can't focus on anything, but sleeping. Your focus is gone from your true goals. That is why getting sufficient sleep is important. A physical downfall of lack of sleep is possible weight gain. Sleep deprivation effects your hormones, leptin and ghrelin, which regulate hunger and appetite.

Aside from getting a good amount of sleep, it is also important to get quality sleep. Ways you can help to get quality sleep are: Turning off electronics 1 hour before bed, Not eating at least 2 hours before bed, Not drinking anything containing caffeine 1 hour before bed, keeping the bedroom dark and temperature comfortable, and engaging in regular exercise during the day. These small changes can make a big difference in your quality of sleep.

3. Use Your Inspiration to Your Advantage

You ever look at something or someone and you're just in awe and thinking about attaining similar goals? That is what we call our inspiration. Who in this world inspires you? Who can change your negative mood into positivity? Whoever that is, use them to your advantage. And what I mean by that, read their books or blogs, watch their motivational videos, see what they're doing or have done to reach their successes and follow their example. We should never aim to be like someone, but aim to use them as a guide. One of the ways I stay motivated is by watching motivational videos on YouTube right after waking up. It definitely gets me pumped for the day!

4. Create Big and Small Goals

Has anyone ever asked you what your 5 and 10 year plan is? The 10 year plan is your Big goal and what you hope to accomplish! Your 5 year plan is part of your small goals and what you use as a step to get to your 10 year plan. It's good to think about the big picture, but you should be more focused on the small steps you need to take to get there. Sometimes when you stay focused on the big picture, you become overwhelmed with all the steps needed to get there. But, when that happens you will never reach that big goal and will only be disappointed. Stay focused on the small goals, one at a time, or you will be overwhelmed with all the steps necessary and you'll be drawn to giving up. And when you accomplish a small goal, let yourself celebrate that victory!

5. Meditate

Meditation has so many benefits that many fail to see. It is a habitual process to training your mind and redirecting your thoughts. A lot of the times when people struggle to sleep it is because they have so many things going through their minds and can't focus on just sleeping. It requires a sort of discipline, but once you have it down, you will be able to fall asleep much easier. That is what meditation can do.

Now, let me tell you, meditation isn't an easy process. It can sound easy to just sit there and think about nothing, but once you try it, you will realize how difficult it can actually be. When you first sit there in complete silence you will try to think about nothing, but your breathing, but then your mind will wonder off. And that is okay. The point of it is to try and get yourself back to focusing on your breathing. It is a process that takes time and practice, just like with everything else. If you struggle to stay focused on just your breathing, don't get upset, just relax and try again. If you still can't, try another day! Eventually, you will get it down!

6. Reflect on the Last Time You Were Motivated

Thinking about the last time you were motivated can help you regain that motivation. It helps you remember that feeling of being motivated and how you got there. You'll be able to follow similar steps you previously took to get yourself in that mindset again. Overtime our motivation changes, but that feeling typically stays the same. So, think about how you felt when you were motivated and look for the things that help you feel that way!

7. Seek Advice

When all else fails, seek the advice of your friends, family and loved ones. Everyone gets motivated differently, and the best people to help you find that motivation will be the ones who know you best, your loved ones. They can see things about you that you might not see for yourself and that is why they are the best ones to go to for advice.

I hope this article has helped you find your motivation again! If you have any questions, comments or concerns, please let us know! Let us know if there is anything we can help you in! We'll be glad to hear from you!

Special Discount on All Online Fitness Programs!

Mon, 14 Oct 2024 15:00:00 GMT

Halloween is our favorite time of the year! With all the spooky decor, costumes, candy, and movies, it's all exciting. With so much excitement going on, I decided to give out a discount until Halloween for any one of my online fitness programs.

I'll keep this short and sweet! If you are ready to take on your goals and prepare for the heavy holiday season, then head over to my online fitness programs and sign up for the one that is focused on helping you with your goals. I have 10 different online programs all designed for different purposes. They range from beginner to advance, and they each target different goals, from toning muscle, burning fat, building muscle, increasing strength, glute-focused, increase endurance, and increase power. I am constantly creating new ones every year!

Below are the workout programs I currently have available:

1. Postpartum Workout Program

-Level: Beginner - Intermediate

-Category: Tone Muscle, Burn Fat

2. At-Home Workout Program

-Level: Beginner

-Category: Tone Muscle, Burn Fat

3. At-Home Workout Program, Lvl II

-Level: Beginner-Intermediate

-Category: Tone muscle, Burn Fat

4. Triple Triumph Fitness Program

-Level: Beginner-Intermediate

-Category: Build Muscle, Burn Fat, Increase Strength

5. Conquer Workout Program

-Level: Intermediate

-Category: Build Muscle, Increase Strength

6. Triple HIIT Workout Program

-Level: Intermediate

-Category: Burn Fat, Build Muscle

7. Killer Babe Workout Program

- Level: Intermediate

-Category: Burn Fat, Build Muscle, Glute-focused

8. Triumphant Shred Workout Program

-Level: Intermediate - Advance

-Category: Build Muscle, Burn Fat, Increase Strength

9. Functional Shred Workout Program

- Level: Advanced

-Category: Burn Fat, Define Muscle, Increase Endurance

10. Shake the Ground Workout Program

-Level: Advanced

-Category: Increase strength, power, and muscle

Below you will find your 10% discount code, but if you sign up for our newsletter you will receive a 20% discount code to use on any one of my online fitness programs along with a free shirt (while supplies last). As a subscriber, you will get free tips, free workouts, blog updates, shop updates, and more discounts!

Ready to get started on your fitness goals, s ign-sp for our newsletter here and be sure to be on the lookout for an email from us!

I look forward to seeing you crush your goals!

Postpartum Life and The Journey to Finding Myself Again

Sat, 31 Aug 2024 13:00:00 GMT

Having a baby can be the most exciting and joyful time in your life, but usually you don't lead the same life you used to. You can go from being fit and eating healthy to not working out at all and eating what is most convenient. At least, that is my story.

I knew since I was young that I wanted to be a mother one day. I didn't know when, but I knew that I wanted to be one and have a family. After we tried for a year to have a baby and I learned that I was pregnant, it was one of the most exciting moments of my life and I could not wait for the moment I get to hold my baby in my arms.

During my pregnancy, I actually became more consistent with my fitness training and eating better. I created my own workout program called "Killer Babe Workout Program" and I followed it in the last few months of my pregnancy. It's a tough program, but I saw so much results in my legs and glutes. I mean, I did design the program to target my legs and glutes, but seeing the results was amazing considering I was pregnant. I had a consistent schedule with sleep, going to school, and going to the gym. Having that consistency made it easy to follow a healthy eating plan. I meal prepped all my meals and bought healthy snacks. It was one of the best physical conditions I've had in my life.

Being pregnant didn't stop me from working out the way I wanted. I enjoy deadlifting and with that program, I was able to continue doing that and was able to increase my strength. The only thing I did not do was jump or run because it pulled on my belly in a way that was not comfortable.

Once I had my son I was filled with nothing but joy! I finally had my little baby in my arms that had been kicking me so sweetly for months. He was so tiny and my heart was just so full of love. I was just so happy that there was nothing that could take that away from me.

I had to have a c-section due to my baby not turning, which wasn't as bad as I thought it would be, but the recovery was longer than I wanted. The first couple weeks were rough considering I had an incision and I was still having to care for an infant. I was also trying to get used to the new sleeping schedule. My son wasn't much of a crier at night, but he did wake up every couple of hours to eat. I was extremely exhausted during this time, but I was more than happy to be taking care of my son. My patience was so high and I just wanted to be there for him.

After the first couple weeks, I began to go on walks. They weren't long walks. I would only walk until I started to feel a little strain in my belly and I would immediately turn back. With every walk I would go on, I was able to walk longer and longer. At first, it was a little frustrating that I could not walk much, but when I started to notice the progress, I got my motivation to keep trying.

Before I knew it, 6 weeks had passed and I was going on regular walks without any pain or discomfort. That is when I decided to start incorporating some exercise with my walks. I started with just a few squats and lunges, nothing too crazy, but my body apparently thought it was crazy because I was sore for days. It was not fun having to move those few days, but I was also happy to be feeling soreness again, to be feeling like I accomplished something. For a couple weeks after that I did the same thing about two times a week.

Once my body began getting used to moving around and adding a little strength exercises, I started to do a little more. I would do my squats and lunges, but I increased the reps and then I would add lateral squat steps and maybe a few push ups. It was so amazing watching my body regain strength and mobility during this time. And then I started my internship.

Time time of my internship was tough because I was extremely busy all day. I had to wake up at 4 every morning, get myself ready, get my son's stuff ready, pack some food and head out the door. I drove an hour to my mom's house to drop off my son and then I would drive an hour to my internship. I would get there at 7 in the morning. Three days out of the week, I would get out of the internship at 5 pm. I would then drive about an hour to an hour and a half to my mom's to pick up my son. My mom was always so sweet and would make me some food, so I'd eat and then head out the door. I would be getting home between 8-9pm. It was exhausting.

The other two days that I didn't have to work till 5pm, I would be getting off by 12:30. I loved those days because it gave me an opportunity to go workout at the gym and drive to my mom's and be able to relax a little bit and play with my son before having to drive home. So, those two days I would work out and I would usually add at least one day on the weekend. I did this for the entirety of the internship which lasted until mid December, which is around the holidays.

With the holidays and finally being done with the internship and earning my degree, I wanted to take a break from everything and focus on spending time with my son. It was amazing to finally being able to spend that time with him, but I started to slip a little on my fitness. I was mostly going just when I was wanting to and it was not very often. I had just missed so much time with my son that I didn't want to miss anymore time. Which there was nothing wrong with me wanting to take some time to focus on my son, but I think I took too much time off.

For months, I was only exercising when I wanted, which again was not very often. As I continued to have that lack of exercise, I started to lose my motivation to keep going. I also began working part time and I started making excuses that I didn't have the time. I eventually went from training 1 or 2 times a week to not training at all.

It's been difficult to get back into it and that's the reality of it. But, I have faced myself and stopped making excuses. I do have the time, I have just chosen not to exercise. Coming to the realization of that has allowed me to start taking a step to correcting that. I've started improving my diet and I have started an at-home exercise routine using my Postpartum Workout Program . It allows me to slowly start exercising again and rebuild my strength. I have big goals to reach and I will get there!

If you are a struggling mom, reach out to me! I am always here to help guide you in the right direction or provide motivation. If you're interested in one of my workouts but aren't sure which one is right for you, reach out to me and I will help! And be sure to write in the subject line "I'm ready to make a change!" and you'll get a 25% off discount code for any one of my programs, including my online personal training plans. Either way, be sure to let me know how your fitness journey is going! Look forward to hearing from you!

Postpartum Workout Series

Mon, 12 Feb 2024 19:48:17 GMT

Whether you are preparing to give birth and you're thinking about recovering and bouncing back into shape or you have already given birth and want to start your fitness journey, this workout program is for you!

I have always been a fitness fanatic, but I have also dealt with my share of ups and downs where I am all about fitness one day and completely want to be lazy the next. Or I have dealt with injuries that have put me out of the gym and just sit on my behind. It's life. We need to go through those downs in order to have those ups. That is how we become accomplished and keep striving.

I am 31 years old and recently had my first born this past summer. I had to have a c-section due to my baby not being able to turn and was breech. It's not what I planned, but all I really cared about was my baby being born safely and healthy and that is what I got. Still, recovery after that was not easy. It took me a while before I could walk comfortably without any pain. It took me even longer before I even started going to the gym, and even then I was not going often. It's not easy to recover after birth and much less a c-section.

As a personal trainer, I knew I had to come up with something consistent and with slow progression in order for my fitness to improve. That's where I created the Postpartum Workout Program ! I designed this program for those momma's that want to get back in shape after giving birth, but don't know where or how to start. It is 4-months long and it definitely has a slow progression to help with recovery. After having gone through a c-section myself, I know what that recovery is like and how much one should push after. I also know how time consuming it is to have a newborn and especially if you already have other children. I may have had my first, but I also had two step daughters that my boyfriend had primarily. So with the very limited time, I created this program for you to be able to do it at a gym or at-home. The equipment used in this program is only dumbbells, bands, and maybe a mat. This allows you to be able to stay at home and get a quick workout in.

The workout program is set up into 4 phases, each lasting one month. They are also named after the different phases a baby will go through. The first phase is called the "Roll-Out" Phase. Just like a baby begins to roll on their side as they start moving more, that's what this phase is all about. You are beginning to move more and as you increase muscle strength, you will soon be rolling on your side to the get ready for the next phase.

The next phase is called the "Crawl" Phase. Once a baby gets comfortable rolling out and possibly even rolling onto their stomach, they will begin to use their muscles more to start being able to crawl. That is when they become more mobile. During this phase, you will start to be pushed a little more, but still on the precautionary side. You will begin to use dumbbells and strengthen yourself more so you can work your way to the next phase.

The third phase is called the "Walk" phase. Once your baby has learned balance and stability, and has also gained some strength, they will then begin walking. The first two phases of this program build you the base of balance, stability, and strength that you need to take on the next phase, which is walking. During this phase, you will begin to embrace your new found strength and start taking bigger steps. You'll be challenged more with an added workout day and more intense exercises. This phase will focus more on increasing strength and really picking up that endurance to prepare you for the final phase of the program.

The final phase of the program is called the "Run" phase. You have made it to the very end of the program. Once your baby has become comfortable with walking and has gained much strength, they'll begin to wander and start running. This is when you look at your baby and reminisce on where your baby started and how much they have grown and progressed. That is what will be happening during this phase. You are now beginning to run and moving on up your fitness journey. There will be another added workout day and an increase in intensity. You will be greatly challenged, but you will look back and see how far you have come.

You will be walked through every phase of the program. You will follow the program on an app on your phone that will allow you to track every exercise and much more! Every exercise will be accompanied by a tutorial video in case you are not sure how to perform it. And if you ever have any questions, you can always reach out to me via the app!

Interested in learning more about the program? Send me a message or if you are ready to sign up for the program, click here !

Possible Nutrient Deficiencies in Vegetarian Diets & How To Fix It

183:710897311 (Emily Romo) — Fri, 21 Apr 2023 01:06:13 GMT

When starting any kind of diet, there are some possible nutrients one could be missing and can affect their health. Vegetarians are no strangers to that. But luckily, there are ways to improve that.

There are many people who take the route of becoming a vegetarian. And there is nothing wrong with that! It is a lifestyle choice that can be beneficial to one's mental or physical well-being. There are a number of reasons why one chooses to go that route and might not know of the possible deficiencies they can create in the body. Below, you will find a list of vitamins and minerals one could have lacking in their diet as a vegetarian.

1. Iron

Iron is a mineral that is essential to the production of hemoglobin and myoglobin. Hemoglobin an erythrocyte protein that transfers oxygen in the blood to all parts of the body. Myoglobin is also a protein that delivers oxygen to the muscles. Both are needed for our survival.

Possible signs of iron deficiency include:

Extreme Fatigue
Weakness
Pale Skin
Chest Pain
Fast Heartbeat
Shortness of Breath
Headache
Dizziness
Lightheaded
Cold Hands and Feet

Foods with Iron include:

Eggs
Soy-based foods
Dried Prunes
Dried Apricots
Nuts
Beans
Legumes
Fortified Whole Wheat Bread

Recommended Daily Dosage:

Males: 8mg
Females: 18mg

2. Calcium

Calcium is a mineral that is required for a number of functions. It is needed for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion. Without calcium, our bodies would be immobile and we would die from lack of blood flow due to no pressure.

Possible Symptoms of Calcium Deficiency (if severe):

Confusion/memory loss
Muscle Spasms
Numbness
Weak and Brittle Nails
Easy Fracturing of the Bones
Fragile/thin Skin
Slower Hair Growth

Foods High in Iron Include:

Milk
Kale
Yogurt
Broccoli
Water
Cheese

Recommended Daily Dosage: 1,000mg

3. Zinc

Zinc is an essential mineral that plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Essentially, zinc helps build cells in our bodies and is also essential for healing from injury or sickness.

Possible Signs of Zinc Deficiency Include:

Growth Retardation
Loss of Appetite
Impaired Immune Function

Foods High in Zinc include:

Soy Beans
Soy Milk
Veggie "Meats"
Eggs
Cheese and Yogurt
Nuts
Seeds
Mushrooms
Lentils
Black-eyed Peas

Recommended Daily Dosage:

Males: 11mg
Females: 8mg

4. Vitamin B12

Vitamin B12 is a vitamin that is required for proper red blood cell formation, neurological function, and DNA synthesis. It keeps our blood and nerve cells healthy, and helps with the production of DNA within the body. It also helps keep you from feeling tired.

Possible Signs of Vitamin B12 Deficiency Include:

Weakness, tiredness, light-headed
Heart Palpitations and Shortness of Breath
Pale Skin
Constipation, Diarrhea

Foods High in Vitamin B12 Include:

Soy-Based Beverages
Some Breakfast Cereals
Fortified Veggie Meats

Recommended Daily Dosage: 2.4 mcg

5. Riboflavin

Riboflavin is a B vitamin that helps in growth, development, and proper function of all the cells in your body. Also used for acne, muscle cramps, burning feet syndrome, carpel tunnel syndrome, and blood disorders. It is an important vitamin that helps turn your food into energy.

Possible Signs of Riboflavin Deficiency Include:

Sore Throat
Itchy and Red Eyes
Skin Disorders
Hyperemia (excess of blood in the vessels)
Edema of the Mouth and Throat
Hair Loss
Reproductive Problems

Foods High in Riboflavin Include:

Almonds
Fortified Cereals
Cow's Milk
Yogurt
Mushrooms
Soy Milk

Recommended Daily Dosage:

Males: 1.3 mg
Females: 1.1 mg

6. Alpha-Linolenic Acid (Omega-3)

Alpha-Linolenic Acid is an essential Omega-3 Fatty Acid. It is needed for normal human growth and development. It has been shown to lower inflammation in the body. It is also commonly used to treat diseases of the heart and blood vessels. Possibly can reduce the risk of heart disease.

Possible Signs of Omega-3 Deficiency:

Skin Irritation and Dryness
Depression
Dry Eyes
Joint Pain and Stiffness
Hair Changes

Foods High in Alpha-Linolenic Acid Include:

Canola Oil
Ground Flaxseeds
Flaxseed Oil
Walnuts
Walnut Oil
Soy Beans
Tofu

Recommended Daily Dosage:

Males: 8 mg
Females: 6 mg

7. Protein

Protein is found in all tissues of the body. It makes up the enzymes that power many chemical reactions and the hemoglobin. Whey protein is considered a complete protein and contains all 9 essential amino acids, which are the building blocks for muscle. Without protein, it would be impossible to build, repair or even maintain muscle tissue.

Possible Signs of Protein Deficiency Include:

Sluggish Metabolism
Trouble Losing Weight
Trouble Building Muscle Mass
Low Energy Levels and Fatigue
Poor Concentration
Mood Swings
Muscle, Bone, and Joint Pain
Blood Sugar changes that can lead to diabetes

Foods High in Protein Include:

Greek Yogurt
Cottage Cheese
Swiss Cheese
Eggs
2% Milk
Whey Protein
Navy Beans
Lentils
Peanut Butter
Mixed Nuts
Bean Chips

Recommended Daily Dosage:

At lease .8 gm/body weight

Meal Prepping 101

Thu, 16 Mar 2023 23:58:02 GMT

Are you on the road to reaching your health and fitness goals and want to nail down your meal prepping, but don't know where to start? Then this guide is for you!

A lot of times why someone has a difficult time sticking to a healthy diet, is because it is usually easier to buy food that is already made than to have to buy the ingredients yourself and cook it after. The majority of people reading this have a job that takes up approximately 8 hours of their day, maybe more maybe less, and you still use the remaining time of your day to take care of errands. With the limited amount of time you have left, you don't want to have to worry about cooking every single day. That is why there is Meal Prepping!

Meal prepping is cooking some or all of your meals for the week ahead of time. The benefits of meal prepping are not only to save time and money, but you are more likely to stick to a healthy diet. Whether your goal is to lose or gain weight, increase muscle mass, decrease body fat, maintain current weight, or just to eat generally healthy, meal prepping is the way to go.

Now, if you are new to meal prepping, here are some tips to help get you started.

1. PICK A DAY AHEAD OF TIME

If you are trying to save time day in and day out, then the best thing for you to do is choose wisely on the date you want to do the prepping. You want to choose a day that you have the most time because you will be prepping meals for days, which can be a little time consuming, ironically. Most people don't work on Sundays which tend to be the best day to prep meals.

Prepping meals for a whole week can be time saving, but by mid week, the food won't be so fresh. If you have the time, I recommend to choose two days for meal prepping, that way you only prep meals for 3 or 4 days at a time, hence keeping them more fresh. Also, your prep time each day will be cut in half compared to if you prepped your meals once a week.

2. KNOW HOW MANY

Knowing how many meals you plan to prep will help you determine whether you should have one or two days of prepping. This will also help you on making a grocery list to make your shopping easier.

If you are on a time crunch and struggle to make all three main meals everyday, then prep for all 3, but you would want to split your prepping for 2 separate days in the week. If you do have more time on your hands, then decide which meal you can handle making daily and opt to prep the other 2 remaining meals.

One of the two meals that most people will prep is the lunch meal because generally you are at work and unable to cook. It is definitely a good idea to prep your lunch meal so you aren't tempted to go out and buy fast food.

Some people hate waking up much earlier than they have to so they can make their breakfast, so that would be another good meal to prep. It'll save you more time in the morning and you'll catch a few more z's.

Once you have decided what meals you will prep, determine what your macro-nutrients will look like. Your macros are protein, carbs, and fat. Determining how many macros will be in each meal will help you know how much food to buy.

3. GROCERY SHOPPING

When going grocery shopping, you should definitely go with a shopping list. If you go to the grocery store without one, you are more likely to pick up food that could be deemed unhealthy and unnecessary. You are more likely to give in to cravings by not having a list. When you have a list of food to buy, you stay focused on the list and avoid all the aisles filled with temptations.

I usually do my grocery shopping the same day that I am doing my meal prepping, mainly because that is when I have the most time available. But, if you have the time, try to do it the day before because after a trip of grocery shopping, you don't want to stand around for a longer time prepping meals.

If you have a weakness for candy or chips, unfortunately a lot of those temptations are at the checkout line. Don't cave in!!! Stay focused on the reason on why you are at the store. If you are having trouble staying focused, it's okay to give in a little. That doesn't mean go and buy the biggest bag of hot cheetos or the biggest chocolate bar you can find. You want to compromise by buying the mini version of a chocolate, or a small bag of chips, or even that one cookie that just keeps staring at you in the face.

Giving in to your cravings isn't always a bad thing, as long as you don't over indulge and do it every day. It keeps you balanced and it makes it easier to stay consistent with your diet.

4. KEEP IT SIMPLE

Although we use meal prepping to help us stick with our diet and to save time, we don't want to prep everything. You want to season your meats, but putting salsa or some kind of sauce on it and keeping in the fridge can give a different texture to the chicken. The fancier something is, the worst it tastes when it's been sitting in the fridge for days.

Keep everything simple and add any special sauce or salsa once you are going to be eating it. Rice can harden in the fridge as well and not have the same kind of taste and texture. Making rice doesn't take much time, so I usually make it the same day I will be eating it because I like the fresh taste. Choose wisely on the food you decide to prep.

5. CONTAIN THE GAINS

After cooking all that food, you want to have a container to store it in. In order to keep it as fresh as possible, you want to get containers that are airtight and are divided into sections.

The type of container to get is BPA free. BPA stands for bisphenol A. It is an industrial chemical that has been used to make certain plastics and resins. There is a possible link between BPA and increased blood pressure, however the Food and Drug Administration has said that BPA is safe at the very low levels that occur in some foods.

Although, it can be safe a very low levels, exposing BPA products to heat can cause the plastic to break down over time and allow BPA to leach into foods. Now, considering that most of you are prepping your meals to go and will have to heat up your food to eat it, you want to consider getting BPA-free products so that you can microwave your food with ease.

6. MEAL-TO-GO

When you take your food to work or on a trip, you don't want to just carry it in a plastic bag and say “It'll only be sitting there for a few hours, so it'll be good.” Perishable food needs to be in a cooler or a well insulated meal bag. It is especially important if you plan on prepping more than 1 meal a day. Having a cooler or a well insulated meal bag can, also, protect you from food borne illness.

As you can see, there are many great benefits to meal prepping. It can save you time, money, and ward you away from temptations so you can stick to your diet better. You always want to be prepared by decided what day you will do your meal prepping. After you have decided what day, figure out what food and how much of it you need for prepping and so you can write it all down on your grocery list. Once you start your cooking, keep it simple and ensure to store it in a air tight container.

There are many ways of doing meal prepping, this is just one way. Over time, as you continue to meal prep, you will find other methods that work better for you. Use this as a guide if this is your first time meal prepping or if the current method you are using for prepping isn't working for you. Once you have a good meal plan routine going, be sure to follow it up with a good workout routine! Check out my online fitness programs here to further help you!

If you have any other methods that weren't mentioned, leave a comment and let us know! Enjoy your cooking!

NEW Killer Babe Workout Program

183:710897311 (Emily Romo) — Sun, 10 Jul 2022 17:59:46 GMT

Want to emphasize your training to build those legs and glutes, but also tone up and build the upper body? Then this workout program is for you.

While my other workout programs are designed for anyone with the accompanying goals, this workout program is designed specifically for women or those that are trying to build those thick legs and round, firm booty, while also trying to work on that upper body. I get a lot of women ask me what it takes to build the legs and glutes and so I decided to build a workout program that is focused on that, but also ensuring you are staying proportionate by training the upper body as well. It is not easy to build the glutes, but with this workout program and some hard work, dedication, and consistency, you will get there!

This program is 8-weeks long, with 5 resistance training days and 6 cardio days every week. It will require a full size gym to accomplish this workout, but can be improvised. This program is not for beginners, people who are just starting to get into the gym and learn exercises. This program is for those that are familiar with the gym and basic understanding of form. Even if your physical fitness is low, as long as you know basic form, this program can work for you.

Aside from getting an 8-week training program, you will access this program with the Trainerize app ! It is an app that will allow you to track your workouts and will show you exercise videos in case you do not know how to do a certain exercise. You can also connect your Apple Watch, Fitbit, MyFitnessPal, or Withings to the app to better track your steps, sleep, calories, and heart rate. All you have to do is log in to the app and you will have a list of "Things to do today" for better tracking.

The app also has a calendar where you can see what you will do the next day, or the following day and can plan your workouts better. Each phase of the training program will have a description so you know exactly what to look forward to. When you start each scheduled workout, you will have the opportunity to track your weight and reps, which will benefit you for the future scheduled workouts because it will advise you on what weight to use based on your previous workouts.

Aside from all that, every week you will receive a message from me with a motivational quote or inspirational message to keep you going. You will also be able to upload progress pictures onto the app so you can see how well you progressed at the end of the two months.

You get so much out of the program for only $60! If you are ready to sign up and get started with your goals, then click here to take you to the purchasing page! And if at any time you have any questions, contact me and I will happily respond to answer your questions. Are you ready to kill it?

Online Fitness Programs Now Available!

Mon, 16 Aug 2021 22:57:24 GMT

Do you want a new challenge? A new experience? Hit a plateau recently and want something different? Read below to see what we now have available!

For a long time, we have solely focused on in-person personal training . We love the face-to-face interaction with clients, being able to talk and bond with them during the session, and watching them progress after every session. We love improving people's lives through fitness and inspiring them. In doing so, they inspire us!

March 2020, COVID hit. A lot of establishments closed down, including gyms. It was a tough time for everyone with loss of jobs, loss of social interaction, and people everywhere becoming ill. We were unable to continue our services of personal training and that not only affected our business, but also affected the lives of our clients with not being able to train and a lot of them lost motivation! This experience opened up a door to more opportunities for providing our service.

We have started doing online personal training since a little after COVID hit. We found a way to still have that personal interaction with our clients by providing them with personalized fitness training as well as meal guides tailored specifically to them. It has been a great experience that we will continue to do! If you are interested in learning more about that click here.

And now, aside from personal online training, we will be providing pre-made fitness training programs! These programs are not designed for any specific individual, but are designed for specific goals. We have a total of 7 training programs that will be available, and we will continue to work on more as we go!

We have a variety of training programs that vary from beginner, intermediate, and advanced. The goals that these training programs are designed for are muscle building, strength increase, fat loss, improving endurance and mobility, increasing speed and agility, or a combination of either. They all vary in duration from 4-, 6-, and 8-weeks.

Each of these programs will be easily accessible through an app. With this app, you will be provided with a written out day-to-day instruction. You will be able to easily track your workouts and your progress! If you are unfamiliar with a certain exercise, just click on the exercise name and it will show you a video on how to perform the exercise. And if at any point you have any questions, you can send our trainer, Emily , a message through the app and she will respond within 24 hours.

Regardless of what day of the week you sign up for a program, all programs will start on the following Monday after you sign up to make it more convenient to start and for easier tracking.

Interested in signing up for one of these killer fitness programs? Click here to go to our Online Fitness Training page. And if you have any questions or suggestions on what type of program we should work on next, feel free to contact us !

We hope to see you killing it soon!

New Apparel Release 21JUNE2019

Thu, 20 Jun 2019 17:27:37 GMT

We have finally launched our online store and we are excited to show you our first collection!

Living a healthy and fit lifestyle isn't easy. And oftentimes, we want to quit because it can be really challenging! And when we think about quitting, we, also, think about why we're doing it to begin with. We look for a reason to stick with it because we don't really want to quit, it's just our human instincts that want us to stop. We look for external motivation to keep us going and that is why we created this brand!

We want to help others lead a healthy and fit lifestyle! We have been doing so with personal training and now, our apparel! All our designs are custom and handmade! They are 100% Ringspun Cotton T-Shirts, which make them light and soft! We have been working hard at creating these shirts to hopefully help motivate others to stay strong!

For our first release, we have 2 different designs! The first is our Logo Shirt! It has our brand logo in the front, which is what we stand for and where our story begins! And in the back we have our slogan, which is "Conquer Mind, Body, & Soul".

The Second design has 2 different variations ! Both variations have our Brand Logo in the front, but the back is slightly different. Both have the following quote "Become The Powerful Force That Even Adversity Kneels Down To" , but they have a different character design next to the quote that's designed for either men or women!

Our online shop goes live tomorrow, Friday, June 21 at 12:30am! Once it is live, you can visit the shop by clicking here or by going to the navigation menu at the top and clicking on "Shop" . If you sign up for our newsletter, which you can do so on our home page by clicking here , you will receive a discount code for FREE shipping !

We are so excited for this release because it is only the start of what we have to offer! We are currently working on more designs and we hope to have those released soon! Thank you all for the support and we hope to see you rockin' one of our shirts soon! :)

Conquer The New Year Fitness Challenge

Thu, 29 Nov 2018 18:37:50 GMT

Are you ready to conquer your fitness goals in 2019 at low-cost? Well, this fitness program is just for you!

We have a new and our first full workout challenge coming this January and we are excited to share with you!

Are you ready to conquer your fitness goals? Life can be hectic and sometimes we come up with excuses on why we haven't been able to reach our goals! Sometimes it's just the same workout routine that you've been doing that has killed your motivation! If you want to take your goals seriously and have a set plan of what to do every day, then this 6-week challenge is for you!

This program is designed to target all major muscle groups, while providing you with adequate recovery time! The first week will be tough, as it is when you first start working out or starting a new program, but as long as you stick through it, it will get easier! You will gain energy , increase metabolism , decrease body fat , increase strength , and tone up !

The challenge will include full daily workouts with workout tutorials and tips. You will also receive a personalized calorie and macro-nutrient count so you know how much to eat! I will include healthy recipes weekly so you never get tired of the same old same old! You will also do weekly check-ins with me, Emily!

The Challenge will start January 7, 2019 and will end February 17, 2019 ! Winners will be announced February 22, 2019! Sign-ups begin now, but will end January 5, 2019! So be sure to sign-up before then!

Stop making excuses and start working towards your goals! No one said it would be easy, but they all did say it would be worth it! Join the challenge for only $25! Invite a friend and you each pay only $20! There's so much included in this challenge and there are, also, prizes for those who make the best progress! Be sure to check out the prizes and anything else that is included with the challenge by clicking here!

13 Motivational Quotes To Pump You Up

Wed, 28 Nov 2018 22:38:59 GMT

Need a little extra motivation to help you keep reaching your goals? Then, you've come to right place!

Even if you are self motivated, which is awesome, sometimes we need a little extra motivation to keep us grinding! Check out our top quotes below and let us know which one is your favorite!

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Baked Lemon Pepper Chicken

183:710897311 (Emily Romo) — Thu, 08 Nov 2018 15:27:12 GMT

Easy and delicious chicken recipe that adds all the flavor, but not too much of the calories!

When you are on a diet, one of the main things you might eat a lot of is chicken and I know that after a while it can become the worst thing ever that you force yourself to eat. But, there's some good news! You don't have to stick to the boring old chicken anymore, there are ways to spice things up. Pun intended!

This is one of my favorite recipes! It's quick and easy to make, but most importantly it's quite delicious. First, I would like to cover the common misconception of the word "diet". The word "diet" is defined as the types of food a person habitually eats. So it doesn't necessarily mean that it's healthy food or that you restrict yourself to a limited amount. All it means is what you tend to eat often.

So, if all you eat is vegetables or plant based food, then you have a vegetarian diet, just like if all you eat is pizza, burgers, and whatever else you feel like eating, then you have a "F*ck It Diet". I'm sure you get the point now.

If you're trying to eat healthier, I highly recommend trying this recipe out and adding it to your diet! I have made this so many times and I am nowhere near tired of it. If you are trying to keep a healthy diet, then with this recipe you should be less tempted to cheat on it.

Don't forget to add steamed rice and asparagus to make it even more delicious!

Just Follow the recipe below and let us know how it turned out! :)

Yield: 4 servings

Amityville Horror Workout Challenge (UPDATE Video Added)

183:710897311 (Emily Romo) — Mon, 22 Oct 2018 16:18:14 GMT

Watch this 2005 horror movie and get your workout on after! You will literally scare the fat away!

Are you in the halloween spirit and want to enjoy the holiday even in your workouts? Then give this challenge a shot.

If you've seen the movie, you know this is a true horror thriller and can keep you up at night! If you have yet to watch it, you are in for one hell of a ride.

The basic story line is this: In December 1975, George and Kathy Lutz along with their three children move into an elegant Long Island house. Right before purchasing the home, the realtor informed them that a murder of an entire family by one of the family members happened in that house. They thought about it, but it was just a too good of a deal to pass up so they purchased it and decided to forget about it's horrific past. This is until, George starts to behave weirdly and their daughter, Chelsea starts to see people. What follows is 28 days of sheer, unbridled terror for the family with demonic visions of the dead. Based on the true story of George and Kathy Lutz, The Amityville Horror remains one of the most horrifying haunted house stories ever told - because it actually happened.

Here is the challenge:

Rules:
Have the above written down on a piece of paper or print it out! Now, while watching the movie take note of any of the above actions and write down the corresponding number.

Some actions are very repetitive, so if it's in the same scene, just count it once. Another thing that will happen consistently is a scream or a bark. Don't count every single bark. If the dog breaks for a few seconds without barking and barks again, count that as another bark. You get the point.

At the end of the movie, you can do the workout or if you're like us and watch it at night, you can do it the following day!

When doing the workout, do it all in the order it was written! No cheating! The point of the workout is to do it in the fastest time possible. So be sure to have a timer present or you can use your phone! Let us know how it goes and be sure to KILL the workout! :)

Check Out The Workout Below!

My Job as an Army Medic/ Mission Controller

183:710897311 (Emily Romo) — Mon, 03 Sep 2018 15:30:55 GMT

This past July, I got the opportunity by Army Public Affairs to share my medic experience in an unfortunate accident during Army training last year and to, also, go through what my job as a mission controller is!

This past July, I got the opportunity by Army Public Affairs to share my medic experience in an unfortunate accident during Army training last year and to, also, go through what my job as a mission controller is!

My Transition from Chemical Specialist to Medic

I became an Army medic in March of 2014 after I changed my job from being a Chemical Specialist. Being a chemical specialist isn't as cool as it sounds. I didn't actually get to play around with chemicals or experiment with them, my job was more on the lines of keeping inventory of all protective masks and equipment, and providing training to the unit on how to protect yourself from chemical, biological, radiological, and nuclear agents.

When I was at my first duty station, Ft. Irwin, CA, I got to do smoke operations, which basically was a platoon that drove M113's (a type of armored tank) that had giant Smoke generators and provided cover and concealment from the enemy for infantry companies. It was actually pretty fun and we got to be creative on how we maneuver, but unfortunately Ft. Irwin was the only place in the entire Army where we got to do that. I wasn't happy with that job and knew I needed to make a change.

I've been a medic for a few years now and I love it! I even went into the Reserves after leaving active duty because I wasn't ready to fully let go of being a medic. After I went into the reserves, went to my unit, and found out my position there wasn't to be a medic, but to be a mission controller, I was a bit disappointed and thought I wasn't actually going to get to do my job. I didn't think about how there could be any possible accident where my job as a medic would come in handy. That is, until last year during our annual training at Fort Hunter Liggett, CA.

My Job as a Mission Controller

My job as a mission controller during our annual training is to gather the OPFOR to ensure that units, that are there to train for possible upcoming deployments, receive their missions and perform them the safest way possible. We have the BlueFor (Which typically are the "good guys" who's sole purpose is to train) and we have the OPFOR (Opposing Force, who are there to be the "bad guys").

Here is how it goes as a mission controller: I am given the mission(An ambush, small arms fire, or just a meeting between the BluFor and a village chief), I conduct a reconaissance (map out the location, routes, etc.), I gather the necessary resources and prep for mission (OPFOR, role players, ammo, simulation grenades, etc.), I drive out to location, start the mission, and stand by ensuring everything is going the way it's suppose to go. It can be fun at times when there aren't any incidents!

Last year, the missions were a little slow. We would only have about 1 or 2 daily, meaning only 1 or 2 from my company would go out and be a mission controller. You might think, "Hey, you just get to chill and do what you want", but things can get pretty boring real quick. I remember thinking that I just wanted things to pick up and be more climatic. And I should've been a little more careful with what I wished for.

The Incident

The day after I thought that, the infantry OPFOR I gathered had a little incident. It was a big mission where 3 humvees worth of soldiers attack a bridge being guarded by BLUFOR. This mission had 4 mission controllers, 2 of us would start pull up to the side of the road and pop off a simulation grenade in a barrel (a lot of dry grass out there, so we tried to minimize the risk of starting a fire by using the barrels for the simulation grenades), and two of us would follow behind the OPFOR convoy and be ready with the barrel for more simulation grenades.

I was part of the 2 that followed behind the convoy. After, the first simulation grenade popped off, the OPFOR moved in toward the bridge. We were so far behind that we couldn't see the first vehicle and didn't notice that they decided to go around the bridge and through the river. Well, guess what? They underestimated the depth of the river and completely flooded their vehicle. When we saw that everyone ahead stopped, we got off our vehicle thinking the mission started and grabbed our barrel to move ahead with them. And that's when we saw what actually happened.

Me and my battle buddy, the other mission controller, decided to stop the mission and look for a vehicle to pull the humvee out of the river. As we drove over the bridge, we saw a guy walking towards us and stopped to ask if they have called someone to pull the vehicle out. He, then, told us that they did, but, immediately went on to ask if we noticed the fire behind us. That's when we were confused and look back to see a lot of smoke. We just looked at each other and said, "Oh Shit!" and turned around to see if we can stop it with our fire extinguisher. By the time we got there, the fire had covered a huge portion of dry grass and our little fire extinguisher was going to do nothing. All we could do was call it up to range control, so they can get the fire department.

It was one crazy mission, and none of us knew another incident would happen the very next day, during MY mission, AGAIN! Watch the video below and see what it's like for me to be a mission controller and to use my medic skills to help during the second incident. I hope this gives you guys a little insight of who I am in the Army. I hope you guys enjoy and let me know what you think! :)

Importance of Stretching

183:710897311 (Emily Romo) — Thu, 23 Aug 2018 18:38:40 GMT

Stretching is so important for daily activities and can have positive effects as you age, but many of us neglect it! Here you will learn why it's so important and the types of stretches you should do.

Flexibility is the normal extensibility of all soft tissues that allow full range of motion of a joint and optimum neuromuscular efficiency throughout all functional movements. Without flexibility while conducting physical activity you are prone to injury. Flexibility allows your tendons (connect muscle to bone), ligaments (connect bone to bone) and fascia (bind muscles into separate groups) to work effeciently without any problems.

Whether you are a bodybuilder, a runner, a powerlifter, an office worker, a hair dresser, or anything in between, you need to be stretching to maintain flexibility and prevent any injuries.

Factors That Can Limit Your Flexibility

Age-- As you age you start to lose size in muscle fiber, called atrophy. Without continued stretching, these muscle fibers start to stiffen after the loss of the other muscle fibers to be able to better support the body, AKA compensation. While it might provide some temporary relief, any kind of compensation of the body will always catch up to you and bite you in the a**.

Immobilization-- When you don't stretch and constantly have it in a shortened position, there is a reduction in fiber length. When this happens, your connective tissues start to become overly stretched for a long period of time and can eventually lead to an injury. There is such a thing as overstretching!

Types of Stretching

There are several types of stretching, but we will only talk about a few. They are Self-Myofascial Release (SMR), Static Stretching, and Dynamic Stretching. We will go over each one and provide a couple stretches with each.

Self-Myofascial Release (SMR)

One of the many ways that focuses on corrective flexibility is Self-Myofascial Release (SMR). SMR is a technique used to alleviate myofascial trigger points and areas that might be really irritated within a band of muscle, AKA those knots you might be feeling up and down your legs or back.

The above picture is an example of it. You want to roll up and down the muscle until you find the sensitive area and hold the foam roller in that area for about 30 seconds. You're basically looking for the spot that hurts and you want to further make it hurt by rolling on it. Yeah, I know! It's gonna suck, but it provides great relief after!

Static Stretching

This type of stretching requires minimal force and you hold it for longer duration. It will relax your muscles and naturally accompanying will, also, elongate your muscles. By doing this, you will improve soft-tissue extensibility.

Here are some examples of it. You want to stretch with proper form until you have reached a resistance limit and hold that position for about 30 seconds.

Dynamic Stretching

This type of stretching uses your own force and momentum to take a joint through the full available range of motion. So unlike SMR and static stretching, you're making the muscles work to increase blood flow and range of motion.

Here are some examples of it. There is no exact number or repetitions for this type of stretching. For a general rule of thumb, do about 15 repetitions for each type of stretch 2-3 times.

When To Stretch?

Now, the next question might be, “When do I utilize these types of stretches?” Great question! I recommend doing SMR and static stretching throughout the day to keep up your flexibility. At the minimum, do these stretches upon waking up and after working out. These stretches are important, but as some studies have shown, these types of stretches may not be the best to do before working out or even before competition.

The best stretch to do before working out of competition is dynamic stretching. Dynamic stretching decreases stiffness and distends the muscle, which affects strength. If you want to have peak performance you want to stick to dynamic stretching unless you may have some muscle imbalances, which can affect proper movement and limit performance. But, even then, it should be limited.

As you can see, stretching is very important and you should be doing it daily. Some of you may be young and carefree right now, but if you want to perform at your best and be able to move freely when you are much older, I recommend stretching everyday! Don't neglect it or shrug it off! Do it! If you need any help with what types of stretches you can do, you can always reach out to us and we will be more than happy to help! Let us know what you think!

Triple HIIT Workout

183:710897311 (Emily Romo) — Sat, 11 Aug 2018 18:29:19 GMT

Skip the boring cardio machines and increase the intensity of your cardio, all the while burning calories with this short, but challenging workout!

What Is HIIT?

HIIT stands for High Intensity Interval Training. It is a technique used in training to give all your effort through quick and intense bursts of exercises followed by minimal recovery time. The purpose of this type of training is to keep your heart rate up in a short amount of time, which in turn burns more fat. You will also work on your speed and agility.

The Workout

There are many HIIT workouts out there and many different ways of doing it. The HIIT workout here is very basic and is meant for people who are just getting into this type of training or are looking for something different (In the future, I will post more advanced workouts).

If you're like me, you don't like to repeat workouts very often. So, try something different and give this workout a try!

The HIIT workout consists of 4 circuits. A circuit here is defined as a set of exercises. Each circuit will have 3 exercises. And each of those exercises will be performed for 2 rounds, with the time being different for each round. The workout is as follows:

Circuit #1

You are to perform each exercise one after another in the order shown. Rest time between each round should be no more than 30 secs.

Round #1: 30 seconds of each exercise.
Round #2: 45 seconds of each exercise.

Lateral Jump Squats
Lateral Shuffle
Lateral Squat Walk

Circuit #2

You are to perform each exercise one after another in the order show. Rest time between each round should be no more than 30 secs.

Round #1: 30 seconds of each exercise.
Round #2: 30 seconds of each exercise.

Lunge Jump
High knees
Squat Jump

Circuit #3

You are to perform each exercise one after another in the order show. Rest time between each round should be no more than 30 secs.

Round #1: 45 seconds of each exercise.
Round #2: 1 minute of each exercise.

Frog Jumps
Bear Crawls
Duck Walk

Circuit #4

Half Jacks
Squat Hold
High Plank Knee-To-Elbow

If you are unsure on any of the workouts you can check out the video below which will show a shortened version of the workout. In the future I will post workout videos you can follow along to. Let me know what you think about the workout in the comments below and if there is anything you would like to see in the future! Enjoy the workout! :)

How To Get Yourself To Drink More Water!

183:710897311 (Emily Romo) — Fri, 03 Aug 2018 20:58:32 GMT

Water is so bland and with so many other sugary and delicious drink options out there, sometimes we tend to neglect water and it can affect our health in the long-run!

Water is one of the most important things in our lives, but many of us struggle so much to drink it. Why is that? Could it be because a nice, cold soda or a cold bottle of your favorite sugary drink sounds so much more enticing that a glass of water? Yup, that must be the reason.

Let's face the truth, if you are used to drinking anything that has sugar in it, it will be hard to get into the habit of drinking water. But, it is possible to start getting into the habit of drinking it for our health's sake. First, let's go over the benefits of drinking water and see if that starts to motivate you a little.

The Glorious Benefits:

Increases Energy

The facts are that our body is made up of about 60% of water and our brain is made up of about 73% of water. With that being said we need to drink enough water to keep not only our brain, but our entire body functioning properly.

Dehydration, even by just 2%, can impair your performance in everyday tasks. It can affect your mood, cognitive and motor skills, memory and can even make you more sensitive to pain. Did you know that we lose about 16Oz of water throughout the day through perspiration? Although that may not seem like a lot, that's not including sweating and urinating.

So, we tend to lose a good amount of water daily and we need to replenish that. Keeping our fluids balanced will help you concentrate and stay alert.

Weight Loss

The more water you drink, the more full you feel. Plain and simple. Water is a natural appetite suppressant and instead of going out to the store to buy a supplement that does the same thing, just drink water. Drinking water half an hr before meals is the most effective because it can help you feel more full, hence in-taking less calories. Also, drinking cold water will make the body work harder to heat up the water to body temperature, hence more calories burned.

One Study shows that you can temporarily boost your metabolism by 24-30% by drinking about 17 oz of water! Sounds pretty sweet right? The only thing is that this effect starts to wear off after about 80-90 minutes after water consumption. But, if you drink 68 Oz (2 liters) per day, your energy expenditure has increased to about 96 calories per day!

So basically, don't think that drinking a bottle one time a day will do much! Make sure you are drinking plenty throughout the day.

Flush Out Toxins and Improves Complexion

Water consumption helps your body flush out waste through sweat and urination, but if you aren't drinking enough water daily guess where all those toxins wind up? You guessed it... They linger in your body. When this happens, it spreads through your body and affects your organs causing you to feel tired and worn down.

The main organs to help detox your body are the kidneys and liver, and if they are not healthy, at least if they are deprived of water, that can be shown in the body by that of acne. Acne is mostly consistent with people who have oily skin, and the reason for oily skin can be because of inadequate hydration. Ensuring you are drinking enough water daily can help that oil production cool down a bit and possibly enhance your acne. Now, water is no miracle cure, but it could help significantly.

Water is important for organ function. And aside from helping to regulate your kidneys (the toxin extractor), it also helps to improve your complexion. I mean, your skin is technically an organ. Dehydration can cause your skin to dry and with dryness there is less elasticity, which can make it more prone to wrinkles, as well as increase your chances of developing stretch marks.

There are many benefits of water, but these are some of the big ones! We all know that we are suppose to drink water. We all know how beneficial it is! But, we struggle so much to drink it because of all the other good drinks out there. Well, below are a few tips on how to get yourself to drink water.

7 Tips On How To Get Yourself To Drink More Water:

1. Add Flavor to the Water

Water doesn't have to be so plain and boring. You can always add stuff to it to make it taste better and it doesn't have to be unhealthy. You can try adding your favorite fresh fruits to give it flavor or even adding water flavor enhancers that have no calories.

A big myth out there is that coffee and tea are not the best things to drink to keep yourself hydrated because they are diuretics, but the effect of it is very weak meaning it can still help to maintain your fluid balance. Now, that doesn't mean you just stick to coffee and water all day, but having a cup or two can still help. And, with the coffee, that only really helps if it's without cream or sugar! Sorry!

2. Start A Habit.

A key way to get yourself to drink water is to find a trigger. By that I mean is to find a time where it'll make you subconsciously want to drink water. Ivan Pavlov, a physiologist known for his work in classical conditioning, conducted a study on dogs when he trained them to salivate at the sound of a bell. That same concept can be applied to humans.

Starting a habit can be tough and you won't really form one until about a month of continuously doing it, but it is possible. Do you have a daily activity that you may do often throughout the day like going to the restroom, getting up from your desk, walking past the fridge even? Then try linking water to those activities by drinking a cup every time you do them. Over time, it will help you to subconsciously start drinking water after doing those activities. You won't even notice you're doing it and you'll replenish your fluids at the same time.

3. Use an App

We all have busy lives and sometimes it's difficult to keep track of how much water you are drinking, but that is why there are plenty of useful apps out there to help you. Some of the apps that are useful are Water Drink Reminder, Water Drink Time, and Water Time Pro. They calculate how much water to drink and will remind you when you should drink. If you are having to track your meals as well, a great app to help keep track of both meals and water is MyFitnessPal.

If you have a few dollars to spare and want more time on your hands, another great way of keeping track of your fluid intake will be by purchasing a high tech water bottle like HidrateMe Smart Water Bottle. It records every ounce as you sip and sends the info directly to your cell. It's easy and will help you drink more water.

4.Use a marked water bottle.

Most water bottles have marking on the side to tell you how much fluid you have in them, which makes things easier for tracking. But, adding to that, you can also grab some tape and mark how much water you would like to drink by a certain time everyday. This helps you to reach your daily goals by splitting up the times daily.

Having reusable sports water bottles makes it more convenient than opting to drink from a glass or even using the small water bottles you buy in packs. The reason for it is because the sports bottles usually fit more water in them and meaning you don't have to refill constantly. You can, also, take these around everywhere you go! If you have a water bottle with a straw in it, it can even help you drink more because it's a lot quicker to drink water from a straw than to tilt the cup. It's just the small things that help.

5. Buy a Hydration Pack

Although it may sound a little weird, but having a hydration pack is super convenient. Now, some of you are wondering what I'm even talking about, well here is the gist.

A hydration pack is a lightweight backpack with a water bladder inside it. It has a disconnect tub with a bite valve attached for easy drinking. Some backpacks even have small pockets big enough for keys, phones, or wallets. Most hydration packs can hold about 2 liters of water! That's a lot compared to most sports bottles or regular water bottles, for that matter. You can even add ice and the ice will keep it cold for a while with the insulated bags.

These are used often in the military due to it's convenience. You can easily carry this everywhere you go and drink anytime. Sometimes we don't drink enough water because we run out of the water in our bottle and don't want to make another trip to get more, well with these you don't have to make many trips!

6. Incentivize.

Set a goal for yourself for the end of the week or even the day (Even small victories are still victories), and reward yourself for reaching milestones! As you become accustomed to do so, continue to incentivize yourself just make the goal longer!

Start off small, like rewarding yourself with a piece of candy or drinking a small cup of juice and as you progress, reward yourself a little bigger, like ordering pizza or just making a trip to the movie theater or buying yourself an outfit! Whatever it is that motivates you!

7. Make a game out of it

Drinking water doesn't have to be boring or like work. You can make a game out of it. It can be a simple as someone saying your name and that means drink a cup of water or even watching your favorite tv show like The Office and you drink water everytime Michael says, “That's What She Said.” The point is to get creative and find ways to get yourself to drink more water.

These are just some of the ways to get yourself to drink more water! As we learned that water can be very beneficial to our health and we should be doing it daily. If you still struggle to get yourself to drink more, you can reach out to us and we'll help in anyway we can! If you have any other tips of your own, we're open to hearing them! Let us know what you think! Happy Drinking!

How To Curb Cravings

183:710897311 (Emily Romo) — Mon, 09 Jul 2018 20:19:47 GMT

It's tough to stick to your diet when there are so many goodies around. Here you will learn how you can avoid all those cravings!

I know the image above makes you want to go out right now and buy a burger, but the point of this article is to learn how you can fight that temptation! When you set out a goal to follow a healthy lifestyle, you have to stick to it and not splurge any chance you get. There is such a thing as cheat days, but you don't want to do it too often and that's why you have to learn how to control yourself when it comes to cravings.

Being able to resist cravings is key to maintaining a healthy lifestyle and helps you get to your goals sooner. I have listed a few things to do in case you are having trouble resisting those cravings.

1. Drink Water:

Thirst is often confused w/hunger or food cravings.
Foods high w/water content tends to look larger, it's higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full.
When muscle cells don't have adequate fluids, they don't work as well and performance can suffer.

2. Eat More Protein:

You reduce the hunger hormone & boost several satiety hormones.
This leads to a major reduction in hunger.
Protein functions as building blocks for bones, muscles, cartilage, skin & blood.
Can reduce cravings by 60% & out the desire to snack at night by 50%.

3. Distance Yourself:

Try walking away and distract yourself by chewing gum or talking to someone.

4. Plan Your Meals:

Cook a week's worth of meals and store it in your fridge.
By already knowing what you're going to eat, you eliminate the factor of spontaneity & uncertainty.

5. Avoid Getting Extremely Hungry:

Eat regularly & have healthy snacks close at hand.
By being prepared & avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.

6. Fight Stress:

Stress may induce food cravings.
Stress raises your blood level of cortisol, a hormone that can make you gain weight, especially in the belly area.

7. Take Spinach Extract:

Helps delay fat digestion, which increases levels of hormones that reduce appetite and hunger.
Studies show that taking 3.7-5g of spinach extract w/a meal may reduce appetite & cravings for several hours.

8. Give In a Little:

If you have been good to yourself and have been veering away from all the cravings, but one day you are struggling to stay away, give in a little, take a small bite, or have a one slice.
Enjoying a little of what you love can help steer you of feeling denied!
But if you do decide to give in a little, just remember to work a little extra hard at the gym! ;)

We hope these tips help you and if you have any other methods that help you, we would love to hear them!

Make sure to subscribe to our newsletter to stay up-to-date on our latest blog! :)

What You Will Find On Our Site!

183:710897311 (Emily Romo) — Wed, 22 Nov 2017 23:12:43 GMT

Conquer Mind, Body, and Soul

Welcome to Triple Triumph Fitness! Here you will find much information on nutrition, exercise, boot camps, apparel, motivation and tips!

The Following Info is how to navigate our site:

1. Home: Here is where we showcase who we are and what we have to offer!

2. About: Here you will learn about Triple Triumph and it's Team Members Emily (Owner), Irene (Photographer), and Chris (Athlete).

3. Services: Here you will see the two different services we offer which are Boot Camps and Personal Training (In-Person and On-Line). You can also click on each one to learn more!

4. Blog: Here is where we will share any information regarding health and fitness, nutrition, workouts, tips, news, and more! Make sure to subscribe to our newsletter to stay up-to-date on our latest blog!

5. Contact Us: If you need more info, have questions, comments or concerns, head over to this page to send us a message and we will get back to you ASAP!

6. Become an Ambassador: Here is where you can apply to become a part of the Triple Triumph Team! Head on over to this page to learn more!

Thank you for visiting our site! We would love to hear your feedback, make sure to send us a message!

-Triple Triumph Team

Our Blog

New Online Fitness Program - FitTrack Workout Program

Types of Protein and What To Choose

There are so many different types of protein powders out there and it can be hard to choose which one to take. It all depends on what your goals are and here I will break down the most common types of protein powders and which one to choose based on your goal.

What is protein? ﻿

Whey Protein

Casein Protein

Soy Protein

Brown Rice Protein

Hemp Seed Protein

Which one is best for me?

7 Ways To Find Motivation To Get Out Of Bed

1. Develop Healthy Habits the Night Before

2. Prioritize Sleep

3. Use Your Inspiration to Your Advantage

4. Create Big and Small Goals

5. Meditate

6. Reflect on the Last Time You Were Motivated

7. Seek Advice

Special Discount on All Online Fitness Programs!

Halloween is our favorite time of the year! With all the spooky decor, costumes, candy, and movies, it's all exciting. With so much excitement going on, I decided to give out a discount until Halloween for any one of my online fitness programs.

Postpartum Life and The Journey to Finding Myself Again

Having a baby can be the most exciting and joyful time in your life, but usually you don't lead the same life you used to. You can go from being fit and eating healthy to not working out at all and eating what is most convenient. At least, that is my story.

Postpartum Workout Series

Whether you are preparing to give birth and you're thinking about recovering and bouncing back into shape or you have already given birth and want to start your fitness journey, this workout program is for you!

Possible Nutrient Deficiencies in Vegetarian Diets & How To Fix It

When starting any kind of diet, there are some possible nutrients one could be missing and can affect their health. Vegetarians are no strangers to that. But luckily, there are ways to improve that.

1. Iron

2. Calcium

3. Zinc

4. Vitamin B12

5. Riboflavin

6. Alpha-Linolenic Acid (Omega-3)

7. Protein

Meal Prepping 101

Are you on the road to reaching your health and fitness goals and want to nail down your meal prepping, but don't know where to start? Then this guide is for you!

1. PICK A DAY AHEAD OF TIME

2. KNOW HOW MANY

3. GROCERY SHOPPING

4. KEEP IT SIMPLE

5. CONTAIN THE GAINS

6. MEAL-TO-GO

*NEW* Killer Babe Workout Program

Want to emphasize your training to build those legs and glutes, but also tone up and build the upper body? Then this workout program is for you.

Online Fitness Programs Now Available!

Do you want a new challenge? A new experience? Hit a plateau recently and want something different? Read below to see what we now have available!

*New Apparel Release* 21JUNE2019

We have finally launched our online store and we are excited to show you our first collection!

Conquer The New Year Fitness Challenge

Are you ready to conquer your fitness goals in 2019 at low-cost? Well, this fitness program is just for you!

13 Motivational Quotes To Pump You Up

Need a little extra motivation to help you keep reaching your goals? Then, you've come to right place!

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Baked Lemon Pepper Chicken

Easy and delicious chicken recipe that adds all the flavor, but not too much of the calories!

Amityville Horror Workout Challenge (*UPDATE* Video Added)

Watch this 2005 horror movie and get your workout on after! You will literally scare the fat away!

Check Out The Workout Below!

My Job as an Army Medic/ Mission Controller

This past July, I got the opportunity by Army Public Affairs to share my medic experience in an unfortunate accident during Army training last year and to, also, go through what my job as a mission controller is!

Importance of Stretching

Stretching is so important for daily activities and can have positive effects as you age, but many of us neglect it! Here you will learn why it's so important and the types of stretches you should do.

Factors That Can Limit Your Flexibility

Types of Stretching

When To Stretch?

Triple HIIT Workout

Skip the boring cardio machines and increase the intensity of your cardio, all the while burning calories with this short, but challenging workout!

What Is HIIT?

What is protein?

NEW Killer Babe Workout Program

New Apparel Release 21JUNE2019

Amityville Horror Workout Challenge (UPDATE Video Added)