Nutrition and Training Tips: Nutrition Tips I would like to preface this section by saying that I have tried all sorts of "diets" to lean out and be healthy. About a year ago a good friend introduced me to natural and whole foods nutrition. Since eating this way I am able to stay within a few pounds of my contest weight, my skin is more clear and luminous, my energy has increased, ect...ect.. I know that every fitness competitor and trainer has his or her own successful way of eating....but this is just what works for ME.   Tip 1: Eat foods that are from nature. These foods only have one ingredient (themselves), are not processed or packaged and supply the most vitamins and minerals. Any fruit, vegetable, or lean protein would fall into this category.   Tip 2: Consume a large amount of raw food a day (no not raw eggs, meat...silly!) Large salads w/ a ton of different vegetables, a few cut up pieces of fruit for breakfast, ect...) Raw fruit and vegetables have an extremely high amount of nutrient values and enzymes. These enzymes assist in the digestion and absorption of food. This helps us sustain energy and a have an overall sense of well-being.   Tip 3: Include beneficial fats in the your diet. Some unprocessed fats that include essential fatty acids are nuts, seeds, flax seed oil, avocado, and olive oil. These fats are the most dense form of energy we have. Not only are they essential to maintaining healthy energy levels, hair, skin, and keeping our appetite under control, but essential fatty acids are responsible for the healthy regulation of our cardiovascular, reproductive, immune, and central nervous systems. Cooking destroys the essential fatty acids so add these oils to your salads or vegetables.   Please feel free to contact me if you would like further help with your nutrition. I will be updating this site regularly to add more Nutrition Tips. Training Tips: Tip 1: This is my fave workout when I am tight on time. It burns a ton of calories too! Warm up by running an easy mile on the treadmill. Next, I get off and do 25 pushups, 10 pull-ups, 10 dips, and 10 hanging leg raises. Then I jump right back on the treadmill and run a mile under 8 minutes....repeat circuit three times (exercises + 1 mile = circuit). I end up running 4 miles and getting a killer workout under 40 minutes! Great for getting in shape to do fitness routines too! Love it! This is an ADVANCED workout...newbies beware! Tip 2: Set mini goals to stay motivated. Especially now in the winter as it gets dark so early (at least here on the east coast) I find it tough to face the gym day after day...Lately to keep myself motivated I set mini goals! Last week I had the goal that I wanted to run 30 miles in the week span. I felt so good by then end of the week finishing that 30th mile! A goal can also be to try 3 new classes at the gym that week or getting to the gym during your lunch hour 4 times a week. Accomplishing mini goals gives you the added rewards of satisfaction and accomplishment as well as the numerous benefits just acquired from exercising. Tip 3: Vary up your workout! Aren't you sick of doing that darn Stairmaster day after day week after week....so is your body! Our bodies get acclimated to the same workout and stops responding to it. One day do a spin class, the next run 3 miles, the next do the stairs...keep your body guessing! Tip 4: When preparing for a fitness routine I like to take all the elements from it and practice them at the end of my workouts. Say I do an L-press in the routine. After each of my workouts I will hold that press for as long as possible, that way, when I only have to hold it for a few seconds in my routine it comes easy. Same with toe-touches. Ill do 3 or 4 back to back after I get off the Stairmaster and I am all warmed up. You should see the looks I get! I'm a crazy lady! Feel free to contact me for workout routine help! Check back often, as I will be adding new tips all the time!