Thursday, July 30, 2015

How to Prep for Your First Fitness Photoshoot!

I recently had some new fitness photos taken and I couldn't have been more happier with them. My best friend friend and photographer did an astounding job. If you remember, she shot my last photos of me in the yellow sports bra holding my then 9 month old son!
After seeing the photos of my older shoot, I realized I was NOT prepared for my shoot so I got to work! I personally do not recommend fat burners or any drugs such as diuretics, etc to get you "skinnier" before your shoot. Not only are these dangerous, but a lot of the times, they never WORK! There are no tricks or gimmicks to getting fit-it is all a little bit of elbow grease and eating clean, people.

Whether or not you are a fitness model, fitness photoshoots can be a great thing to do! You could be doing a shoot for your blog or website or to simply reward yourself for losing those last few stubborn pounds. Regardless of your reasoning, here are my top tips to prepare yourself for your big day!
  1. SMILE BIG. Yes, give the camera a huge cheesy grin. Why? It looks great on film! Think of something funny and give it your all-let it out and give a belly laugh! 
  2. SLEEP. Please get some sleep the night before. A few days before my shoot, my son and I were both sick with the stomach bug and didn't sleep an ounce. I would have felt much better during my shoot if I were have been able to sleep a good 7-8 hours the night prior. Sleeping will help you feel your best while keeping your face looking refreshed.
  3. Water. Make sure you are drinking at least a gallon of water per day for a few weeks before hand. You want to go into your photoshoot hydrated because any bit of dehydration will cause sodium retention within your body. This, in turn, makes you BLOAT! If you are worried about bloating from drinking the water before your shoot then schedule your shoot as earliest as possible in the day and go lightly on fluids the day prior.
  4. Increase Cardio. About 2-4 weeks prior to your shoot, you will want to increase your cardio to tighten up any loose ends (no pun intended!) and to give you a more ripped appearance. Make sure you are sweating since this does wonders for your facial appearance, making you look brighter due to the toxins being released through your pores. 
  5. Workout Prior to Shooting. No, not like a full on workout, but do a few reps of squats, dumbbell curls, crunches, and flutter kicks to help give your muscles that "pumped" look.
  6. Skip the Salt. At least one week before your big day, cut the sodium! Sodium causes water rentention which causes bloating. If you need flavor, add Mrs Dash seasoning! It is my favorite and does not contain salt.
  7. Minimize Carbs. No, not for forever! It's good to typically eat less carbs about 4-5 days out from your shoot. Why? Low-carb/high protein are known for being natural diuretics. Your body releases the water it has been holding on to, which decreases bloating.
  8. Spray Tan. You know how putting on black clothes makes you look more trim? Same thing goes for getting a tan! I recommend using a good self tanner spray about a week prior to slowly build up your desired tan.
  9. Use Preparation H. Preparation H, a topical ointment used to treat hemorrhoids, is a little-known weapon used by professional bodybuilders and models prior to a contest or photo shoot. Because this ointment treats hemorrhoids by extracting excess water from swollen blood vessels, Preparation H is extremely effective in removing subcutaneous water when applied to the skin. Simply apply it two or three times a few hours before stepping in front of a camera. I personally use it on my thighs or where cellulite likes to pop out!
  10. Sip on Wine.  Alcohol, especially red wine, has special digestive properties that increase vascularity when consumed prior to a competition or photo shoot. Specifically, the ethanol in drinking alcohol does not require digestive breakdown to be absorbed- it simply passes through the gastrointestinal tract into the bloodstream. Therefore, a cup of red wine thirty minutes to an hour before showtime will result in more noticeable and pronounced vascularity in most parts of the body. Basically, blood flow to major and minor muscle groups increases, causing the physique to appear fuller and causing veins to appear more pronounced. Maybe the wine will even help to relax you so that you pose more naturally!
No matter how you prepare for your big day, please remember it is what you do for those other days of the year that really and truly have an impact on your body. Are you following a consistent workout program? 

I wrote my entire training plan in each of these three easy-to-use home workouts. In each plan, I tell you what I do for my arms, core, booty, and legs. So many ladies who have started the plan have already seen a change in their bodies and moods! I offer each plan separately by clicking HERE or you can purchase the popular bundle pack and save $10! (For those of you who want a 4 week meal plan added to your bundle, please click here)



Life Update: Dad's Visit + My New Car!

Hi ladies! I realize it has been quite some time since I gave you guys an update on me personally. Sometimes, I get so caught up in my busy days that I forget to share with you more about me and what is going on!

So, the last month has been a HECTIC one. I got sick with a virus and then Greyson got sick and had to be hospitalized since he couldn't keep fluids down (blogged a few weeks ago on this), but he is doing amazing and has gained his weight back and it eating like a champ!
Shortly after that, Grady, my husband, had surgery for a nerve burn around his spine to cut back on his back pain from a car accident a few years ago. The surgery was a success and he is feeling MUCH better today. To help with recovery his mother, my awesome MIL, came down to help out around the house. I honestly could not have prayed for a better mother-in-law-she is FANTASTIC!

Right after she left, my dad surprised us with a visit and stayed for almost a week! Greyson was so excited to see him since it had been a year. When he pulled up, Grey ran outside in his diapers and jumped right into his arms. He followed his PawPaw everywhere while he was here.


We went to the beach and had a great time. It was nice spending time with this man. I don't speak of him very often, but growing up, I never really had parents if that makes sense. My parents divorced when I was 2 and I went to live with my grandmother while my mother was off hours away finishing law school and my dad was off doing his thing. It was always such a bitter relationship to be stuck in the middle of. I remember always hearing one side of the story and then coming back to the other parent only to hear another-it was rough to go through, so I turned to my grandmother since she was neutral and never tried to talk me into anything or convince me of things. Eventually my mother remarried and tried to get me adopted by my step-dad (probably so my real dad would be out of our lives). I really did not have a choice as it was all forced upon me at a very young age.


Over time, things happened and I lost touch with my dad. But when I became pregnant, I wanted my son to know his grandfather so I reached out to him and I am so glad I did. This man never goes a day or two without telling me he loves me, that he is proud of me, and to FaceTime us to see his grandbaby. There are NO perfect parents in this world, but the parent who reaches out and tries their best-that is pretty damn close to perfection.


We spent some time reminiscing over my baby stuff. You can see him here going through each piece of my baby clothing and smelling it. This is such a precious photo that my husband took. I almost tear up looking at it!


After a few days, dad left and went back to Mississippi. I did talk him into buying himself a Camaro while he was here. He never buys anything for himself so while I was getting my new car detailed, I decided to take him over to the next dealership to browse their used lot since he didn't want new. He had been talking to me about wanting either a truck or a "Camaro" for quite some time. I knew the Camaro was what he really wanted since he only said "truck" and no specific kind. 

As we pulled up on the lot, guess what was sitting there? A used 2012 Camaro in his favorite color-dark blue. We got him a good deal and he got to drive all the way home in his new car. He called me and thanked me after his 7 hour long trip back home. He said he wouldn't have gotten it if I hadn't been there forcing him! Ha.


As for my car, we bought a white 2014 Black Edition GT-R. The GT-R itself is a rare car to get ahold of, but the Black Edition is very special! I have always loved white cars and this will make my 3rd white car to own. It has a Recaro interior with a carbon fiber spoiler, RAYS wheels, and carbon fiber panels inside. 

You guys KNOW how much of a car girl I am-it is my favorite hobby. 











I also launched my NEW workout plans and BOY have they been doing well! Ladies are already seeing changes in their bodies and this makes me so happy. You can view them all here, but the bundle below has been the best deal!



Disney & Hawaii are coming up in the next couple of months and we are going to start trying for baby #2 next month. We are crazy excited for what is in store for us for the 2nd half of the year!

To be continued...


Wednesday, July 29, 2015

Mango Detox Water


Just made this yummy stuff! Mango detox water! I've sent my husband to be grocery store so I could come up with new, tastier concoctions. 


Mango Detox Water

-1/2 mango, diced
-1/2 tsp cinnamon
-1/2 tsp cayenne
-1 tbsp apple cider vinegar

Mix in a bottle, fill with distiller water, and let sit over night. Enjoy the next morning! I usually eat the fruit, too.


Tuesday, July 28, 2015

FREE 2 Week #FitMomSlimdown Challenge Details!

Hi everyone!

Summer is making its way through super fast and most of us may be finding ourselvs busy with parties, events, and good food. Some of us might have even fallen off of the wagon a bit! 

I gotta admit that the last month was super rough for me-my son was hospitalized, I got sick as well, my husband had surgery, his mom came to visit, and then my mom came to visit. It seemed as if it was ALWAYS SOMETHING and I couldn't catch a break so my diet has suffered a bit. I am ready to jump right back on the wagon and would love for you to come join me! 

My husband and I would like to start trying to conceive for baby #2 next month so that means I have just a few more weeks to really get back on track to prepare my body for new adventures. 

I have provided a sample menu as well as a bodyweight workout plan to follow for 2 weeks. You may tailor it to suit your needs-I realize not everyone can do the same plan-that is why this is just a general outline.

If you are injured,  pregnant, or immediately postpartum, this challenge may not be for you. With that being said, ALWAYS check with your doctor before starting any new regimine. We are not responsible for any mishaps!

I am so excited to have you on board with me. Be sure to get on Instagram and tag me (@diaryofafitmommyofficial) in your food or workout photos! I would love to see them! I will be sharing mine as well.
2 WEEK SLIM DOWN

MEAL PLAN 
Diet plays such an important role in health & fitness. Most people often overlook diet in the popular myth that working out allows you to eat whatever you want, whenever you want. But as I always love to tell my clients-you CANNOT and WILL NOT out train a bad diet.

Make sure you drink at least 1 gallon of water per day. The only other drinks you are allowed on the slimdown is black coffee and detox tea. The following meal plan is used as a general guide. You may substitute and change things up, as long as it follows the general blueprint of 1 lean meat, 1 starch or 1/2 cup of whole grain side, and 1 cup of veggies. Nothing fried or sugary!!!


Meal #1:
  • 1 cup Detox tea (before ANY meal, drink this daily): 1 bag of dandelion root tea with a squeeze of lemon juice, a dash of cinnamon, and a 1TBSP apple cider vinegar. It’s not that tasty. But will get things moving!
  • 2 cups Coffee
  • Oatmeal Banana Pancakes with 1 tsp. REAL butter and 1 tsp. pure maple syrup
  • 2 boiled eggs
Meal #2:
  • 1 scoop MRM natural whey protein powder
  • 8 oz. unsweetened vanilla almond milk
  • Blueberries
  • Almonds
Meal #3:
  • 1 baked chicken breast, skinless
  • 1/2 cup brown rice
  • 1 cup steamed green beans (salt, pepper, garlic powder)
Meal #4:
  • 2 oz. sharp cheddar cheese 
  • 10 multigrain crackers
  • 1/2 avocado (sprinkled with lime juice, salt, pepper, and garlic powder)
OR
  • 1 Nature's Path Qi'a Superfood Snack Bar (my favorite is the bluberry/cashew/pumpkin!) I love these bars-they are organic and gluten free. They also have a decent amount of protein in them, very surprisingly!
  • 2 oz. beef jerky
Meal #5: 
  • 1 salmon filet with lemon juice (salt, pepper)
  • 1 medium sweet potato
  • 1 cup asparagus or broccoli.
Meal #6:
  • 1/2 cup REAL Greek yogurt 
  • 1 tsp raw honey
  • 1/4 cup granola
OR
  • MRM Egg White Protein- 2 scoops
  • 8 oz. unsweetened vanilla almond milk

***Any meals or ingredients above can be substituted for another food item equivalent to the macros of each food item. For example if you hate chicken use turkey or a white fish. If you don't like salmon use chicken and add a fat like avocado, nuts or olive oil.  If you don’t like tuna use baked chicken.
***Feel free to modify as needed as long as you stay within the nutritional guidelines.

I will post pics on my instagram of the food as I make it!  Tag me in yours!!!

Bodyweight Home Split Routine
Below, is a simple bodyweight split routine that can be done at home without weights (except for one move). I always recommend having at least one pair of dumbbells lying around the house.

If you have access to weights and would like to add weights to these moves such as barbells, dumbbells, or ankle weights, I highly encourage that! By adding weight, you tend to see results and more of a transformation faster than without them.

For cardio, aim for at least 30 minutes prior to your workout. I usually jump on my incline trainer and turn my music up and SWEAT! You can go for a jog or do some HIIT routines from my blog. I like to do my cardio on an empty tummy so that I burn straight glycogen & fat stores instead of food/calories I just consumed.

As for supplements, take your pre-workout about 5 minutes prior to your workout. Then, during your workout, take your protein shake (I drink mine between cardio & weights/strength training). Then finish off with BCAAs to help repair your muscles and keep them from getting sore the next day.


On a daily basis, I use the following:
Whey Protein Powder: MRM Natural Whey or MRM Fruit-n-Whey- 1 scoop (safe for breastfeeding)
Fish Oil: MRM Smart Blend (safe for breastfeeding)
Hair, Skin, Nails Supplement: MRM Biotin 5mg (safe for breastfeeding)
On workout days, I add the following two:
Pre-workout: MRM's DRIVEN-1 scoop (not listed as breastfeeding safe so check with your doctor. my doctor has ok'd this for me personally)
Post-workout: MRM's BCAA's + G RELOAD- 3 scoops (safe for breastfeeding)

For all MRM products click here and you can use my personal discount to take 40% off of your entire purchasing by using code 'SIA' at checkout.

MONDAY- BUTT & LEGS (Do 3 sets of 20 reps for each)
Squats
Walking Lunges
Glute Bridges
Calf Raises
Donkey Kicks

TUESDAY- ARMS (Do 3 sets of 20 reps for each)
Push Ups
Tricep Dips
Bicep Curls (with dumbbells. don't have dumbbells? use two water or milk jugs)
Burpees
Shoulder Push Ups

WEDNESDAY- ABS (Do 3 sets of 20 reps)
Bicycle Crunches
One Arm Plank (Hold for 60 seconds, 3 reps)
V-Ups
Flutter Kicks
Reverse Crunches

THURSDAY- BUTT & LEGS
Squats
Walking Lunges
Glute Bridges
Calf Raises
Donkey Kicks

FRIDAY- ARMS (Do 3 sets of 20 reps for each)
Push Ups
Tricep Dips
Bicep Curls (with dumbbells. don't have dumbbells? use two water or milk jugs)
Burpees
Shoulder Push Ups

SATURDAY- TOTAL BODY (Do 3 sets of 20 reps for each)
Burpees
Jumping Jacks
Mountain Climbers
High Knees
Plank (hold for at least 60 seconds, 3 reps)

SUNDAY- 30 MINUTES CARDIO. Great examples below.
Jogging/Running
Swimming
HIIT 
Treadmill/Incline Trainer
Sports
House/Yard work
Cycling
Rowing 
Skipping Rope/Jumping Rope
Aerobics Class

Don't forget to tag me @diaryofafitmommyofficial on Instagram and share your food & workout pictures as long as your before and after photos! Just hashtag #diaryofafitmommy, #fitmommyarmy, and #fitmomslimown


Wanting a longer term daily workout and daily meal plan? Try one of my newest home workout programs!

Click here!





Saturday, July 25, 2015

DIY Thigh Wraps For Cellulite


I have been obsessed over making my own body wraps for some time now. I normally wrap my tummy to smooth and soften the skin, but lately I have been into wrapping my problem area: my thighs.

I have been thigh-wrapping for around 5 months now and while they have gotten a heck of a lot softer, I have noticed a huge reduction in my cellulite-mainly due to lifting heavier weights, drinking more water, and eating the right foods. 

However, I see a lot of ladies spend countless dollars on these crazy "It Works!" wrap things when honestly, you can make your own at home for less than you can imagine!

So, how does it work, anyway?

Cellulite enemy #1 is caffeine, which tightens and provides antioxidants to the skin when applied topically. When applied religiously, it has been shown to reduce the appearance of cellulite—especially over time. Here, we combine coffee grounds with moisturizing, skin-soothing coconut oil and a bit of sea salt for an extra exfoliating kick. By massaging this trifecta onto any problem area, you'll stimulate blood flow resulting in smoother, firmer skin.


Ingredients
  • 1 c coffee grounds
  • 6 tbsp coconut oil
  • 3 tbsp sea salt or sugar
  • empty jar
  • dry brush (optional)
Directions:
  1. Combine ingredients in a glass measuring jar and microwave for 30 seconds to melt the oil.
  2. Stir and pour into an air-tight container.
  3. Use once per week. Massage mixture into your thighs and wrap tightly with seran wrap. Let sit for one hour or so-maybe turn on a Netflix show and get lost.
  4. Shower off and pat your legs dry
  5. Optional: use the brush afterwards to help remove excess lymph.


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