Happy April 22nd: Earth Day!

Happy April 22nd: Earth Day!

Earth Day is every day! Making conscious choices about my consumption is part of lifestyle. Although some times I don't do enough, like recycle everything, reuse or bring my own cups or utensils, I do my best to be less impactful.

So, the reason I am blogging today is because I made a life-changing decision about my education. Two weeks away from taking the Comprehensive Exam that would award me the Master of Public Health (MPH) given that I pass it -- which I am sure I would -- I decided to switch over to the Master of Science (MS) in Health Science.

After careful consideration, the MS is best for me as I prepare to be the best applicant I can be for Doctoral programs. If I stay a student at CSULB, I can get continue my graduate reasearch assistantship through RIMI (Research Infrastructure Minority  Institution). As a RIMI Health Scholar, I qualify to get funding to attend conferences, travel, software, a GRE prep course and more!

Love,

Bea

Fitness and nutrition goals re-evaluated :)

Fitness and nutrition goals re-evaluated :)

Good morning!

Today I am starting over. The last couple of weeks were tough for me because I didn't eat as clean. After feeling crappy in many ways, I decided to do something about it and change my life.

Last night, I realized, "I am not a bikini pro. I am not trying to become a pro. My diet is not like a pro and it shouldn't be." All this time I've been kicking myself in the butt and feeling guilty because my diet is not 100% clean, but it is not realistic. Yeah, I want to be as healthy as I can be, but being healthy also means being healthy mentally. Feeling guilty and having mind battles and games with myself are making me stress, feel guilty and I feel horrible. I don't want that, so I decided to change my thinking.

Yes, I want to be in the best shape of my life, but that does not mean that looking or aspiring to look like a bikini pro is the standard. I want to be comfortable with the way I look. I want my glutes to look tight and round in jeans; I want my shoulders and arms to look tone in a tank-top; I want my figure to look great in a little black dress! But having a very low body fat percentage or even having a six-pack is not my absolute goal.

Having optimal health is vital. Fitness and nutrition are extremely important to me.Working with and for my Latino community is my mission, and by using the strengths,skills, knowledge and attitude I have will help me create changes int he lifestyles of Latinos. I want to be a role model, not look or be someone who is unreachable. I want a body that my sisters to attain, not a body where they have to sacrifice many things that are important to maintain culture, the culture that makes Latinos healthier, live longer and makes family ties stronger.

I am going to love this journey of competing in amateur bikini contests -- but it will not define me and it will not control my life. I love myself and I am happy the way I am.I will always aim high to reach my goals and dreams, and I will stay true to myself. I want to have a healthy, clear and calm mind and remembering my mission in life will keep me on track to keep going!

Last night, I did, however, re visit my diet and now have a plan I can follow to prepare me for my contest (7 weeks / 47 days out!).

5:30am Meal 1 Calories Protein (g) Carbs (g) Fats (g) 1/2 cup oatmeal 150 4 27 2.5 5 egg whites 86 18 1.2 0.3 1 tbsp. flaxseed 30 1.5 1.5 2 8:30am Meal 2 1 scoop whey protein powder 120 21 5 1.5 1 small banana (6") 75 1 18.5 1 tbsp. flaxseed 30 1.5 1.5 2 11am Meal 3 Chickenless chicken 110 20 3 1.5 4 oz. Sweet potato 100 2 23.5 0.5 1 cup veggies 45 8 6 raw almonds 42 1.5 1.4 3.6 2am Meal 4 1 small/medium apple 45 10 6 raw almonds 42 1.5 1.4 3.6 3 hard-boiled egg whites 51 10.8 0.7 0.2 5pm Meal 5  Chickenless chicken 110 20 3 1.5 1 cup veggies 45 8 1 large salad 20 4 1tbsp. Olive oil 60 7 7:30pm Meal 6 1 scoop casein protein 60 12 1.5 0.5 6 raw almonds 42 1.5 1.4 3.6 TOTAL 1263 116.3 120.6 30.3 Percentage breakdown 100% 37% 38% 22%
3% other calories = 35 calories to spare
Love, Bea :)

An assessment of my lifestyle to reach my fitness goals...

 I read this article on a fitness magazine website. In order for me to reach my fitness goals, I need to honestly assess my behaviors and develop action plans to modify those behaviors.

 The Success Quotient – reach your fitness goals

Are you getting the results you deserve from your exercise time? Are your workouts effective, productive and enjoyable? Are you moving towards not just reaching your fitness goals but exceeding them? 

Exercise and eating well are only two parts of the equation – when it comes to getting into great shape, what you do during the rest of the 168 hours that make up the week is as important as what you do in the gym.

To improve your chances of success and reaching your fitness goals, answer the following 29  questions honestly, making note of any shortcomings or areas that need attention….

For each question use the following scoring system…
Always = 10
Mostly = 8
Frequently = 5
Rarely = 3
Never = 0
Look at each 10 question section individually to see how you are faring exercise, nutrition and recovery wise and then add up the score for all 3 sections, divide by 3, to give you your combined score…

Section 1 – Training
If you are taking the time to exercise, it makes sense to do it right. If you score badly in this section, make some changes so that unproductive workouts become a thing of the past!

1. Free weight/bodyweight exercises make up most of my training volume 8 - Do more free weights and body exercises and LESS machines.
2. Compound exercises make up 80%+ of my training volume 8 - Keep on doing compound exercises!
3. I use proper exercise techniques in all my training (minimal cheating)10
4. My training programme reflects my goals and weakness 8 I need to re-asses mu goals and how to get there. I know what my weaknesses are and I try not to go beyond them, otherwise I'll get hurt. As far as my glutes, I need MORE work!
5. I change my programme at least every 6 weeks but stick with it long enough to give it chance to work 10
6. My programme is balanced to ensure all major muscles are trained equally and I perform not just the exercises I’m good at but also the ones I’m not good at 10
7. I refrain from performing low quality workouts e.g. junk miles, too much easy cardio etc. 10
8. My training is consistent and I seldom miss workout except when absolutely necessary 10
9. I perform adequate appropriate CV and flexibility work for my goals and my health 5 - I don't know what CV is, but I do not do enough flkexibility exercises. I need to do this!!!

 Total: 77


Section 2 – Nutrition
Without good nutrition not only your fitness but your health may suffer. Even if your training is perfect, without adequate nutrition your body is unlikely to benefit from exercise.  Like putting the right fuel in a high-performance car, eating a well balanced diet will ensure the machine runs smoothly and optimally.

1. I only eat junk food one or fewer times per week 5 I allow myself cheat meals on the weekends and once in a while during the week ("an extra bite here and there won't hurt" kind of mentality - but I seriously need to stop!)
2. I consume adequate quality protein according to my requirements 10
3. I consume adequate carbohydrates according to my requirements 10
4. I avoid low quality/highly refined foods as much as possible 8 Not when I have my binge eating attacks! I will attack anything! :-(
5. I try to minimise my consumption of processed foods, sugar and trans fats 8 Not when I have my binge eating attacks! I will attack anything! :-(
6. I consume fruit and/or vegetables with every meal 10
7. I eat 4-6 quality meals a day (not just snacks) 10
8. I consume a post workout meal within 15 minutes of my training session 10
9. I keep my alcohol intake within healthy levels 10 (I do not drink.) 
10. I drink 2 or more litres of plain water a day plus 250ml per 15 minutes of exercise 10

Total: 91

Section 3 – Recovery
To benefit from exercise, the body must be allowed to recover. For recovery to occur we need to be in a neutral state called homeostasis which means all the systems of the body are in balance. If our body is out of balance e.g. because of too much stress or too little sleep, its recovery ability will be impaired and, as a result, progress is likely to be slow or possibly non-existent. Work with your body – not against it!

1. I try to keep my stress levels to a minimum 10
2. I sleep 8-10 hours a night 5 - Not all the time. I sleep 7 hours (max) a night. Some weekends I will make up, and I wake up with a sore back! I need to go to bed earlier and water up a little later (15 minutes). I need to learn how to fall as asleep fast. I need better relaxation methods. 
• Drink less caffeine; no caffeine after 3pm
• Do not drink water after 7:30pm
• Ear plugs
• Blind fold
3. I go to bed no later than 11pm 10
4. I get a sports massage at least once a month 0 I have never gotten a massage! I will after I graduate :)
5. I am on time with work tasks and/or studies 8 Not all the time, I need to be though!
6. I take time to relax during the week – not just at weekends 10
7. If I drink alcohol, I do so in moderation 10(I do not drink.)
8. If I am feeling over tired, injured or unwell, I will refrain from training until I feel better 10
9. When my stress levels are high, I reduce my training intensity/volume 8 I don't let myself stop, otherwise I will become a mess. I like keeping it to a minimum or not stopping. 
10. I perform a light CV cool down post training 3 I need to cool down! At least take 5 minutes to stretch before I hit the locker room! 

 Total: 74

Add the scores for each section together and divide by 3 to give you your Success Quotient percentage…


 Total: 77+91+74 = 242/290 = 83%



90-100% – Excellent!
You are virtually bound to make good progress and, with continued determination and patience, should have little trouble reaching your health and fitness goals.

70-89% – Adequate
Some of your practices are maybe holding you back and whilst you may well reach your fitness goals, it’s likely that it’ll take you a lot less time if you address the highlighted shortfalls

40-69% – Poor
Your progress and ultimate success is being hampered by poor nutrition, training and recovery habits. It’s very unlikely you’ll make significant progress towards your fitness goals unless you make some radical changes to your lifestyle
0-39% – Danger!
Not only will you fail to make any significant progress, your performance is very likely to decline with possible negative effects on your health and well being. It’s time to make some radical changes for the better before it’s too late!

So, now you know what you need to do to increase your chances of success. If you need to make changes, avoid trying to make too many at the same time. Introduce a couple of changes at a time to avoid becoming overwhelmed. Lifestyle changes can take a while to “stick” so make it as easy as possible by making simple changes initially and working up to bigger changes once you have built up some momentum. Finally, make sure the changes you make fit as easlily as possible into your current lifestyle as if they don’t, it’s highly likely that you’ll soon revert back to your original behaviours.

I am taking a step back and re-evaluating myself and my actions by using the "Sharpen the Saw" Model

This week I felt crappy...It sucks. I had weak workouts, overate, had a hard time concentrating at work, didn't really study, didn't go to class, and had a meaningless argument with Bret (but we soon talked it thought and we resolved our issues).  I also feel sad because I haven't seen my family :-(

I am taking a step back and re-evaluating myself and my actions by using the "Sharpen the Saw" Model:

Body

• I have been eating clean, 85%-90% of the time (but how do I really know it is the right percentage??)
• Eat 5-7 times a day (meals and snacks)
• Limit salt, sugar and fats
• Drink close to 1 gallon a day
• Work out 6 days a week; 1 full rest day
• Drink too much caffeine
• SuperPump is beginning to feel nasty to my stomach
• Sleep close to 7 hours per night

Mind

• Internship class
• RIMI
• LHA
• Dr. Mo's class project
• Study for the COMPS om April 29th
• Read my books on CD

Heart

• Improve my relationships with Bret, family, friends and co-workers

Spirit

• CaHPSA 
• Be less impactful to the environment (bring own cup to coffee shop; pack my own utensils and napkin, drive less and slower)

Tuesday, April 5, 2011

Today's foods:

7:00am Meal 1
Protein pancake

• 5 (M) egg whites
• 1/2 c. quick oats
• 1/2 med. gala apple
• 2 tbsp. apple butter (no calories! :)

10:00am Meal 2

• 4 (M) hard boiled egg whites
• Salad (spinach, green, red and green cabbage, sweet peppers, radish, cucumber, cherry tomatoes)
• 10 almonds and balsamic vinager

1:00pm Meal 3

• 9 strips of beefless beef, red cabbage and onnions, 1 tbsp. hoisin sauce
• 5 roasted asparagus spears
• 1/2 sweet potatoes

4:00pm Meal 4

• Protein shake (15oz. water + 1 scoop protein powder) 
• 1 small banana (yummy!)

7:00pm Meal 5
 Dinner plate:

• Sausage less sausage, grilled onions and garlic, asparagus and mushrooms!
• 1/3 cup brown rice
• large salad with tons of veggies

Dessert....Peppermint tea; 1/4 of a large apple-protein pancake (apple, oatmeal, egg whites)  I made for tomorrow's breakfast! I added apple butter (calorie-free) and cinnamon. Yummy, so good! I needed to have stopped at dinner, but making yummy food makes me give in and eat it! No! That is the struggle that I need to overcome...

I feel I have a long way to go to really know how to diet and train for a contest. Although I am happy with the results I am seeing, I feel my tummy, especially my sides need work. By sides, I don't mean my obliques -- those are good -- those pop :) but I carry excess fat on my sides which makes my waist wide :(

I have 52 days left for my competition. I will worry about the details in May. Again, I am doing this to challenge myself, my mind, my body and because I love being fit and healthy! I have a feeling though, that after my first competition I will get in touch with my competitive side ;-P Most importantly though, I will have learned so much along the way. It is not the destination, it is the journey!

Love,

Bea

Lunch meeting with Dr. Britt Rios-Ellis!

I am so excited to have lunch with Britt! I admire her because she is very passionate about helping the Latino community and addressing their needs. She is compassionate, loving, and sensitive with people. Britt is also focused, driven,  a visionary, and a fighter. I love that every time she comes in to a room, she will knowledge every single person in that room. She is very self-aware. I am so happy she made the time to meet with me. It really means a lot to me that my mentors make time for me...

I am not sure where I'll take her, I will let her decide. I know she likes salads and Panera is her favorite, but that is a little far from campus. We'll see...I will have a salad myself :-)

Questions I will ask her:

• How did you get started? 
• I over-heard you say you were a fitness instructor, tell me about that!
• How did you learn Spanish?
• Would you consider yourself Latina/ Mexicana?
• Tell me about your sabbatical year in Cuernavaca, Morelos, Mexico?
• What areas in public health are crucial to pursue a PhD on? 
• How can I become a stronger applicant for doctoral programs?
• What will happen after I graduate? I will no longer be a RIMI scholar, will there be an expectation that I will continue at CSULB? 
• Is there an opportunity for me to continue working with you? 
• I have mentee in high school who will be coming to CSULB in the fall. She is very intelligent, dedicated and interested in nutrition and Latinos. Can she work for the USDA program?
• Do you know of any couple counseling center that are free or low-cost?

These are only some of the questions I have for Britt. I hope I can ask them all. I really look forward to her talking about her experiences. I love her! I will write about how it went...

Love,

Bea

54 days from my first bikini competition!

I compete for the first time in a bikini contest on Saturday, May 28th in Brea, CA through Muscle Mania! I have less than 8 weeks of preparation and I am beginning to see my body change!

I decided to compete the night of December 24th, 2010 while lying in bed. I had come home from spending quality time with my family on Noche Buena (Christmans Eve party) and I was stuffed of tamales, chiles rellenos, pan de dulce, desserts and champurrado.Truth is, that there were more of these times than not --  where I over indulged and end up feeling guilty....Then would I work out hard to burn the calories and I tell myself that it would be the last time, but then cycle would start all over again. I don't want that anymore in my life, so I decided to do something about it and sign up for a competition!

I had already been thinking competing because I figured that putting that goal in front of me would finally help me get in the best shape of my life and develop healthy habits that will stay with me all my life. I gotta say that I am loving the journey as I prepare because I am training my brain to focus. Although it is not easy to not eat cookies, pan de dulce, or other sweet stuff, I am learning how to say "no." I am learning how to re-frame my thinking and remember my goals. When I am focused on my fitness goals, it feels that naturally I am becoming focused in other aspects of my life. It is amazing and I am loving it!

This August, I am turning 30.When people ask me how old I am, I actually forget and it takes me a few seconds to realize my biological age and it makes me laugh that I forget. As I get older, I realize that there is only ONE life to live and that I need to maximize every second I am on this earth. Pushing myself to be the best I can everyday is a challenge. A competition will push me out of my comfort zone and let me life on the edge. I am not scared to be on a clean diet. I am not scared to train hard and push my body to limits I never did before. I am not scared to step on that stage next to all those fit and gorgeous girls. I'm gonna compete in 54 days and I will be the best I have ever been!

Love,

Bea