If you are connected with me on Facebook, you know that I recently competed in the Ronnie Coleman Classic Bodybuilding (click here for the official pictures) competition in the figure class, which was also my first competition!

Ronnie Coleman Classic 2014

Ronnie Coleman Classic 2014

 

Black girls tan too!

Black girls tan too!

I started training in February this year and although I wasn’t as lean as I would have like to have been, I dropped a significant amount of fat during those 14+ weeks of intense training.  The majority of my fat loss was a result of eating clean and training 4-5 times a week.  Many have asked what I did to drop the fat in such a short amount of time, so I put together this short list of 8 “tricks” that I used to help me lose 20 pounds of fat in 3 months.

Here are some progress photos to show you where I started….

Progress shots

Progress photos

Progress photos

Progress photos

Ok….so here’s the 8 simple tricks that I’ve been using to lose fat that I promised you:

  1. Eat zero starches or fruits with higher fat intake on interval and cardio days (Tues, Thurs, and Sun for example).  So it’s basically Fats UP/Carbs DOWN 3 days of the week.
  2. Consume all your starches and fruits (with protein) on weight training days only (usually Mon, Wed, Fri, and Sat) within 1 to 3 hours after exercise with lower fat intake. This would be considered Fats DOWN/Carbs UP for 3 days.
  3. Consume animal protein in EVERY meal to stop muscle loss and prevent metabolic slowdown while dieting.
  4. Consume LOTS of cruciferous veggies (cauliflower, broccoli, cabbage and other green leaf veggies) EVERY day. Not mandatory on cheat days, but still recommended.
  5. Consume at least 100 to 140 oz of water daily. 50-60% of your body weight is approximately the # of ounces you should shoot for every day.   Remember, the more water you give your body, the LESS it will hold onto… so staying hydrated makes you look and feel leaner.
  6. Don’t eat or drink processed sugar or High Fructose Corn Syrup six days of the week.
  7. LIMIT all dairy intake to one serving per day (try to use raw, organic or locally farmed).
  8. Exercise in a fasted state at least 6 days of the week (3-4 hours after a meal, first thing upon waking up, or if breaking an “intermittent fast”).

All in all…I recommend you get off your butt, build a foundation of consistently exercising and making clean food choices first.

Then, AFTER you’re on track, you can add Advocare’s Catalyst
into your plan to give you the extra edge and burn more fat.

If you’re not consistently exercising and eating healthy at
least 80% of the time, this extra “solution” will just be a band-aid
covering the bigger problem… and it’s simply NOT for you.

Here’s why Catalyst works so well…

It’s a combination of ingredients that are designed to do a few  things to accelerate your fat loss and power through your workouts:

  • It helps break apart fat cells faster so they can be burned for energy (and in turn be removed from your waistline!)…
  • It helps elevate your body’s core temperature to increase the rate at which your body burns the newly broken up fat cells…
  •  Helps maintain muscle mass during weight management and exercise.
  • Preserves muscle and energy levels during calorie restriction.

There is no magic pill or solution to sustainable fat loss…the Catalyst is just a boost to what you are already doing….so you’ll see results sooner and stay motivated to work towards your goals.

Click here if you’d like to get more information about Catalyst to add to your training plan…if you already use Catalyst, please leave a comment and let me know how it’s working for you!

 

To your fat loss success,

P.S. If you’d like to get started with the “clean eating” basics to really get some real results, I’ll send you the 7 day Jump start Transformation Plan for FREE. Just send me an e-mail to: 7dayjumpstartt@aweber.com and I’ll send you the meal plan!

{ 1 comment }

Have your glutes gone south?

When I was growing up, my cousins gave me a nickname of “crush booty” because I wasn’t blessed with a round booty. After doing this circuit consistently, I’m proud to say that my booty is rounding out very nice…..watch the video and you be the judge! :-)

There are many different exercise programs that work, butt building panties and gadgets on the market that don’t really work but that you’re certainly free to that guarantee they will “lift your butt”! The reality is that you can try out the gadgets, but I’ve discovered that there’s just no way around it…..unless you “buy implants” or were born with them…you’ll just have to BUILD YOUR GLUTES in order for them to round out!

My personal mission is to equip you with the tools and information you can use to help you get to where you wanna be, so I’ve put together this high intensity interval training circuit video for you, that you can do in the comfort of your home…in less than 30 minutes…without spending a DIME!

This workout will help you build (or re-build) a round booty (glutes)!

1. Mountain Climbers
2. Alternating Skater Hops (jump from side to side- like ice skater)
3. Mat Hop (jump from side to side over a mat (placed in the middle)
4. Jump Squats (in squat position- jump up)
5. Push-ups
6. Squat Kicks (squat into a high kick, alternating legs)
7. Pistol Squats
8. Kettle bell Squats (or use whatever you have available)

Do 3 rounds of 15 second intervals on each move, take a 30 second rest between rounds.
You can download an interval timer from the Apple or Android Play Store to track your time.
Do this circuit at least 3 times a week + eat cleaner and you’ll burn fat all over & build your glorious glutes back up again or for the first time!

After you complete the workout, come back and let me know how you like it or even if you don’t…any feedback is certainly welcomed!

To Your Butt Building and Lifting Success,

P.S. If you’d like to get started with the “clean eating” basics to really get some results, I have a 7 day Jump start Transformation Plan that I’ll send you for FREE. Just send me an e-mail to: 7dayjumpstartt@aweber.com and I’ll send you the meal plan!

{ 0 comments }

image

Still claim you don’t have time to prepare your meals in advance?

Really?

This picture was taken about 2 hours after I got home from a four hour road trip, haircut appointment with my 7 year old and  still made the time to get my meals together for a few days this week.

If it’s important to you, you’ll find a way, if not, you’ll make an excuse.

Meal prepping for the week is new for me to this extent but helps me make sure I’m fully prepared!  Just because I’m strategically am eating low carbs this week, doesn’t mean your food has to be boring, bland and without flavorful seasoning!

I grabbed some spices from the “ethnic section” of the grocery store to add flavor without the extra salt.  I’ll be chowing down on white fish, spinach, green beans and broccoli this week.

Last weeks’ breakfast included egg whites, sauteed onions, peppers & mushrooms and half of a grapefruit.  Although I’ve eaten egg whites in the past before, I still LOVE the regular eggs with yolks and all, but was surprised with how good and filling they were!

Breakfast

So after seeing how painless meal prep really is, you don’t have any more excuses for not prepping your meals, unless you just aren’t in the mindset to be disciplined with your eating right now…and that’s OK too.

Ditch your meal prep excuses and make it happen!

Much love & fat loss success,

 

{ 0 comments }

If you are an internet marketer or you’re building your business online, you know the importance of increasing traffic to your website, capture page, blog, etc in order for you to increase your leads, get more customers and ultimately increase your profits. So what do you do if you are new to network marketing, MLM, direct sales, affiliate marketing, internet marketing, you have a tight budget ($0-$100) but want to learn how to build your business online by generating some traffic to your offer? Join myself and the other chicks of “4 Chicks and a Blog” for our weekly hangout on Wednesday, February 19 at 6pm PST/8pm CST /9pm EST to learn why

Traffic is the Internet Highway to Profits

Watch this video to find out WHY you should join us for our hangout: so unless you’re rolling in the dough…you should be tuning in to learn how to direct that traffic to your offer so you can dance in the street like the traffic director did in the video! Click here to join us for the hangout on Wednesday, February 19 at 6pm PST/8pm CST /9pm EST! Make sure you share this post on Facebook, Twitter, Linkedin, etc, especially if you have fellow business partners, friends or family that you think may find this FREE traffic getting information priceless! I look forward to seeing you soon, Felicia Starks

{ 0 comments }

Are You Full Of It?

Remember the old saying, “You are what you eat?” There’s certainly truth in it. More accurately however.. You are what you… Digest (break down) Absorb (take into the bloodstream) Take In (take into the cells) The problem is that not all the food you eat is properly used.  Even assuming you eat the  organic, grass […]

[click here to continue...]