5 TYPES OF FOOD TO AVOID

5 Food Types to Avoid

1. Refined Sugars- These are in so many processed foods and the world is becoming increasingly addicted to sweets. If you want to see fast results, cut these out of your diet. I still allow myself the ocasional sweet treat, but the majority of my days are spent sugar free.
2. Refined carbs- These simple carbs quickly are converted to sugar by your body and in fact, your saliva begins this process while you’re chewing. Get rid of the white pasta, white bread, and regular white rice to see the best results.
3. Bad fats- My rule of thumb is to only eat natural fats. These are fats that can be cold pressed from vegetables or obtained from eating whole foods such as salmon. Olive oil, coconut oil, and avocado oil are all great choices and real butter is better than any processed spread. Processed foods almost always have high omega 6 fats in them which can sabotage your fat loss efforts by causing inflammation.
4. Processed foods- Any food that can’t be made naturally or that doesn’t exist in nature is usually a bad idea. Processed foods are full of chemicals and sodium and they should be greatly limited if you’re trying to shed fat. Try to break free from the quick, convenient, preprepared way of eating. Eating whole foods can still be quick with a little education.
5. Artificial sugars- These chemicals really don’t have any benefit in your diet. They’ve been known to cause health problems and recent research shows that people who consume diet soda actually on average have bigger waist sizes than people who don’t. If you have to have something sweet, have a real sugar treat once a week or use Stevia.

We all have to make choices and be accountable for the consequences. Our responsibility is to define our priorties, weigh consequences, and choose right over wrong. Let's say you think you don't have time to exercise. So you don't. You avoid considering the eventual consequences of your couch-potato lifestyle, as if by magic those consequences might not one day visit you personally. Stroke, heart attack, diabetes? Not me, please. In general, people like to shrug off personal responsibility for their actions, particularly if those actions have negative consequences. The truth is wrong choices eventually lead to chaos. 

How can you make better choices? Using the example above again, evaluate how you're currently using your time and explore what changes can be made. Let's say that while you leave for work by 8:15 a.m., you don't get up until 7:30. Find extra time to exercise by getting up an hour earlier. Look at your present schedule and deteremine how you can rearrange it to accomadate an exercise routine. Our choices should typically be guided by what'ts right notnecessarily by what's easiest, most comfortable, or most convenient. That's really what self-discipline is all about. A healthy lifestyle teaches us that. 

So ask yourself: Do you want benefits or do you want negative consequences? It's you who gets to choose. The exciting news is that the personal responsibility you develop through a fit, active lifestyle will transfer to the rest of your life as you begin to take control of all that you do. 

Remember: Choose wrong and here comes the problems, sooner, or later. Life is not about instant gratification. One of my mantras early on "Short-term pain and discomfort can lead to a lifetime of excitement, wellness, happiness, and joy. Short-term pleasure can lead to a myriad of problems." That is universal truth, and you can hang your hat on it. 

From Tony Horton's book, Bring It!

NEVER GIVE UP

This quotes reminds me of the day that I told my Dad that I was moving to Fort Worth to start my career in Fitness @ 24 Fitness. He kept asking me questions about my why? Then he said something to me that has been instilled in me ever since, "This is your dream, never never never give up on it." Although, my Dad passed away 2 weeks later and I never made it to Texas; I am forever grateful for those words.

All of the sudden, I realize how rare it is to meet people nowadays who embrace this standard and exhibit this behavior. It's almost as if quitting has become the social norm, so widely accepted and met surprisingly unchallenged--in friendships, marriages, schools, careers, & health. Can't seem to lose those 30lbs? Decide your marriage sucks? Your website not bringing in sky-high traffic like your planned? You decide that being a Nurse really isn't your "passion?"

These days, when the going gets tough, we cut and run. No muss, no fuss. We whine, cry, gripe, and complain, and we throw are hands up and say forget it? Why are we so quick to give up? And since when did this become "okay?" Whatever happened to go old-fashioned sticking it out? Perhaps this is why the divorce rate is so high? Perhaps this is why we end up sad, alone, depressed, and bored? 

What's wrong with a little pain? A little discomfort never hurt anyone. What doesn't kills us makes us grow stronger, healthier, more balanced, and more prepared for what life has to bring our way.  Eventually, we become better equipped to achieve and appreciate the finer things in life. Ask Drew Brees or Michael Jordan or Thomas Edison if they ever experienced pain or discomfort!!! The answer will be yes over and over again!

We all experience pain at some point in our life. If we didn't we wouldn't be normal or human. There was a time in my life when I wanted to throw my hands up. I still have days where I feel defeated. But then I remember ever wrong turn that I have ever made. I remember that giving up is just too easy. So I keep fighting. Instead, I take a good look in the mirror and realize how far that I have come. I envision the future and the results I want from my committment. I stay true to them and I keep on keeping on!

So my point: Never Give Up! Stay focused on your goals! Never let them out of sight!  Do your homework, PRACTICE, PRACTICE, PRACTICE! Keep working out, keep pushing play! Keep climbing that mountain! When you reach the top; be forever grateful for your wounds you got on the way. I had a dream business plan in my closet for 10 years, today it is reality! 

You can do anything that you set your mind to! NEVER GIVE UP!

Until next time,
Rhianna

Life through my eyes!

Why does it take the loss of a loved one or something tragic now to make someone realize how precious life really is? I keep wondering why we tend to forget what life is all about. If you’re anything like me, it’s easy to get caught up in the insignificant details. Work. Money. Cars. Whatever it is for you, we all seem to lose sight of what is truly important. Family. Health. Good friends. Shelter. Food. Love. LIFE.

All of the many blessings from God.  

The past few weeks have been life changing for me. Actually, I would say the past year entirely has been life changing. I have accomplished more things and done more things in 1 year than I have in my entire life. God has been very good to me. Even though all of these good things have been happening in my life, I have never lost sight of who I truly am or where I came from. Honestly, I think I shock people. It's okay, sometimes I shock myself too! I have been through hell and back and again and again! People always wonder how I can keep such a positive attitude and motivation in life after all that I have been through and I answer: GOD! Yea that's right! The big "GOD" the wonderful word that people are so afraid to talk about in public. I have seen God work miracles in so many lives. I have been in experiences that I wonder how I ever came out alive and it was my faith in God that pulled me through. I have lost so many people in my life that I thought "losing them" would put me 6ft under but it was my faith in God that pulled me through. So my advice to everyone is:

Take whatever is eating away at you, and let it go. Cleanse yourself of the negative energy that YOU allow into your life. Cherish the family you have, and remember, at the end of the day, they are your family. Revel in the amazing friendships and bonds that you have developed throughout your life, whether it be 25 years or one day old. Remove yourself from any detrimental situations, but remember to thank your adversaries for the life lessons that have been bestowed upon you as a result. Forgive all, regardless of the wrongdoings that have been imposed on you. Ask for forgiveness, despite your stubbornness. Have faith in God that your life has a purpose and that you can make a difference in another’s life. Don’t just attempt to live every day to the fullest — grab life by the horns and genuinely LIVE.

So from me and my niece: We are going to live! We are going to live and we are going to beat acute lymphoblastic leukemia! We shall win this battle because God has our backs!

Keep Praying!
Rhianna

If you want something; Go for it! But don't forget to stop and smell the roses!

I have always been a go-getter. I guess I was born with a competitive edge. I don't like losing at anything. When I want something,  I go for it  100%! I never let anything stand in my way. If I get knocked down 7 times, I'm getting up 8. For the past 4 years, I have battled my weight & won! Although, I am still wanting more challenges physically; the consistency has allowed my dream of having my own fitness studio become a reality. I am forever grateful for all of the tears & blood I shed to get here. I wouldn't change it for anything!

But what I fail to do sometimes is stop and smell the roses. I get so caught up in my work because it is my utmost passion that I fail to cherish life's little moments. I know we are all victims of this. But at some point you have to stop and regather your thoughts and refocus your goals. You have to find a balance so that you are most happy. I don't want to look back on my life and say, "Oh I wished I would have done that." Instead, I wanna be the one saying, "I did that!"

Every day we encounter problems. The telephone rings 1,000 times a day, and each caller is important. On top of the calls, meetings spring up suddenly to complicate the day as we strive to be our best. When we add the normal frustrations of daily life--like the rising costs of gasoline, groceries, and health care and the computer that refuses to work no matter what we try--it begins to feel like a hassle even to stop and enjoy the camaraderie we share.

We are the ones to make sure we are proud of ourselves. The ingredients are all within us to meet these challenges--if we can find balance so that we are not trying to do more while we make ourselves crazy thinking that we are not doing enough. In a time of dwindling resources (including time), it becomes more important to make time for the things that help us to remain strong, proud, and capable. Internal strength is like a rechargeable battery; even when it is almost drained of resources, a quick infusion of positive thoughts can bring it back to a good level.

For the past few years, I have said too often, "I am sorry, I can't make it or I wish I could go but I don't have time." I have missed out on so many memories with my family & friends. From here on, I will allow some time for myself to make those memories with my loved-ones. I will not allow any negativity to stand in my way anymore.If you remember back about Christ, He did not hide away and live in a cave and teach His disciples. He was out in the masses. Yes, he did go away to get recharged spiritually, He needed His times alone, but then He came back out into the masses. He had the balance on both levels.

My point is: We all have daily hectic lifestyles that prohibits us from doing fun things sometimes. However, we must set some time away for ourselves to be able to enjoy making those memories. We have to be able to regroup, get our head on straight, & keep moving forward. So when life throws you curb balls, find humor in it. If you have to take a detour before you have reached your goal; be sure to stop and cherish the moments.  

So maybe, this evening or weekend, we should make a point to resist the temptation to log onto facebook every time we have the thought that we should share. Instead, we can do something we enjoy so that we feel revived tomorrow.

Let's take one moment and read slowly to savor the words: Today, Your Hard Work Is Appreciated. So stop and be sure to smell the roses!

Always,
Rhianna

All or Nothing?

It's been over 2 years now since I started my weight-loss journey and I am still learning something new on a daily basis. When I think back to the way my life was before now, it's no wonder why I was so miserable. Every where that I turn today, I am reminded of how clueless I was back then. I talk to people on a daily basis about nutrition and fitness, I hear the same excuses over and over again. The same exact excuses that I use to make for myself are now being spoken to me. So I start asking questions about daily nutrition habits and the answers I get set off a million light bulbs in my head at once. Fitness and nutrition = my life-long passion. I bleed exercise and health like I do the New Orleans Saints. For those of you who know me; know that it's a HUGE deal in my life. We have allowed ourselves to become ignorant and oblivious to the facts of exercising and what we are REALLY putting in our mouths. So today,  I am going to give you the facts! It's all or nothing!

1. Fitness and nutrition have to be combined on a daily basis! It has to be a complete lifestyle change. Yes baby steps consistently can get you from point A to point B but you have to be willing to commit to it and consistently commit. If you aren't ready to change then stop reading this now!
2. Eating 1 meal a day will help you lose weight! FALSE. This is one of the biggest mistakes you can make. You have no idea what you are doing to your body. Your body is designed to digest the foods you eat and distribute the vitamins and nutrients throughout your body. It is important to give it the nutrients it needs to stay healthy by maintaining a proper diet. It also requires eating several small meals a day. When you just eat one meal a day your body is starving for the vitamins and nutrients it needs to stay healthy. You are depriving it of the elements that make your body function properly. One effect of this would be that you feel like you are starving all the time. Therefore, when you do eat you naturally tend to overeat.


3. Ladies will get bulky performing resistence training. FALSE! I hear this one all the time – most people don’t realize how hard it is for men to bulk up let alone women and remember men have 10 times more testosterone, this is the hormone responsible for building muscle. Females you NEED resistance training if you want your body to be lean and toned.

4. Doing thousands and thousands of sit-ups will give you tight abdominal muscles, but they will do nothing to rid your midsection of fat. There is no such thing as spot-reduction. Thigh adductor and abductor movements will give women's thighs more firmness, but they will do nothing to rid the area of fat, or what is commonly [and erroneously] called cellulite. Nothing will rid the body of fat, unless it is a carefully-orchestrated reduction in your daily energy intake; in other words, if you burn more calories than you ingest. Abs are made in the kitchen!

5. My genetics is to blame for not loosing weight. It’s true genes play a part in how our body balances calories and energy. Genes can make you more susceptible to gaining weight, but HEREDITY doesn’t destine you to be fat. Genetics determine how much calories you will burn, so people with slower metabolic rates may burn calories slower than the one who are more active and have higher metabolic rates.

6. Carbohydrates are bad and have to be avoided. FALSE! Carbohydrate means: carbon plus water and besides from fat and protein they are an essential nutrient for our body. The simplest carbohydrate is glucose, which is a fuel for the brain. Eliminating carbohydrates from our diet can produce significant weight loss in a short amount of time, but the results are not long lasting. As soon as you start eating normally again, the weight comes back, even more than before! The point is not all carbohydrates are bad (mostly the heavily processed carbohydrates). Good carbohydrates are necessary for long-term weight control and any healthy diet must include them.

7. Need to avoid fat to lose weight. There are different types of fat. Not all of them are bad! What we need to avoid are saturated fats (mainly harder fats found on meat, lard and fat dairy products as butter, full cream milk, etc.) and trans fats (oils that comes from vegetables, but have been processed to make them hard and similar to saturated fats). They both contribute to weight gain and raised cholesterol level. Unsaturated fats are the “good one” and they come from vegetables, nuts and fruits. Also Omega 3 fatty acids (mainly from oily fish) are in category of “good fats”, because they prevent heart diseases and help to improve our health.

8. I’m not sore today so I must not have had a good workout yesterday. If you are sore in the days following a workout, that might mean you have a good workout; however, not being sore in the days after a workout has nothing to do with whether or not you had a good workout. The factors you should be paying attention to are the intensity level and productivity. Were your sets done with 100 percent intensity? In other words, did you take your working sets to failure using proper form? Did you make any gains? Did you increase the amount of weight you used or did you increase the number of reps with a particular weight? How you felt while training is another factor. Did you feel sluggish or did you feel energized and ready to push it?

9. Stop listening to your friends- Even if your friends mean well, majority of them don't know what they're talking about. They will tell you to try this pill, try that diet, use this machine, etc, etc, etc. Don't listen to them! Some people's advice is just not smart and just because they may be in decent shape; it doesn't mean that they have the knowledge and skill necessary to help someone else get in shape. One of my pet peeves is people who think they can be personal trainers, but don't have a clue. No matter how close you are to someone or how good of shape they are in, you cannot trust just anyone with your body. Again, I'm not a fitness expert but I have do have the knowledge, educational background, and experience to back it up.

10. Obesity is one of the most leading causes of death in the U.S. Childhood fast-food intake has increased over 500%  and over 100% increase in diabetes since the 80's. Why has this happened? Parents have failed to give their children the proper nutrition. Instead, the drive-thru has become their ultimate fix. It's digusting! Do some research on what you are feeding your children. Stop feeding them nasty nutrition. Give them what they deserve: a healthy, happy, & long life!

Until next time! Keep bringin it!

Rhianna

 


































































Only eating one meal a day can cause your blood sugar levels to drop. Low blood sugar causes intense hunger pains that encourage you to overeat or to eat foods that are unhealthy and very fattening.it lowers your metabolism. As you know the lower your metabolism is the harder it will be to lose weight. This happens because your body slows itself down to conserve the nutrients it has in an attempt to stretch it out until it receives more. The food you do eat will be stored as fat instead of converted into much needed energy.When your body is receiving the proper vitamins and nutrients it needs on a regular basis you will have more energy, burn more fat and lose more weight than you would if you only ate one meal per day. Therefore, it is recommended that you eat several small but nutritious meals everyday. It will make you will feel better and look better.

Roadblocks!



Roadblock:

1. A barricade or obstruction across a road set up to prevent the escape or passage, as of a fugitive or enemy troops.

2. An obstruction in a road, as fallen rocks or trees.

3. Something, such as a situation or condition, that prevents further progress toward an accomplishment.

As we travel down life’s highway, we might find that where we are headed is not exactly where we might think we could have been. The proverbial fork in the road sometimes leads us to different destinations than we set out. Sometimes it might be a good thing and sometimes it might turn out to be regretful.

 

Is it by happenstance that we find our way to a destination? Is it possible that we might have somewhere down the road took the wrong fork? If this were the case it does not mean that we are heading into oblivion, or that we are doomed. If we learn to read the road signs we might avoid the realization of a wrong road taken and know for sure if we are headed toward our destiny with complete confidence.
Some people have no destination or guidance, and they bounce around life as a pin ball zigzagging around and going no where until they fall out of society for good. Their fork in the road was taken without hesitation, or remorse. Their choosing the wrong forks, almost seems on purpose and with no direction and search for nothing and find nothing in return. They are unaware that they might have had a chance for a better life.
The average person may have some degree of forethought in what direction they want to go and may strive to make certain they are heading in a true path. A life traveler has to be aware that some of the forks in the road are clearly marked. Some forks are not marked at all and leave us to go onward to find the ones that are marked.

 

In my life, I have had many roadblocks and several wrong turns. I am grateful for them. If everything from graduating college, to dealing with several close loved-ones' deaths, to struggling with weightloss, to establishing my career would have been smooth sailing; then I would have never felt the glory from the sweat and the tears I shed. I have become adaptive to dealing with loss and failure. I don't dwell on the negative or let obstacles get in the way of taking another chance. You have to take the hit and get back up again. You have to keep on moving, baby steps by baby steps. Eventually when you overcome the roadblock or get back on the right path; you will see the light at the end of the tunnel!

 

Like Drew Bree's says, "In the end, when you know you have given everything you have and poured out your heart for the cause, then you can relax and let God take over.

 

 

 

 

 

A funny thing about roads is, they can always lead you back to where you started. Second chances are always there for us, and hopefully we won’t veer too far off the road to not get a second chance.

Traveling through life is a challenge. If it wasn't it would be boring.

Life's little roadblocks are not the end, they're merely part of the journey as you make your way toward your ultimate goal. They're opportunities to tweak your talents and iron out the kinks so you can try again. And kick butt!

Go for the goal!

Rhianna

P.S. The image below is a must read!

God is in control of my life and with him, there isn't anything that I can't overcome!

Got P90x??

P90X-You have all heard about it! Maybe you have thought about doing it but thought it was too advanced. People ask me every day how I do these workouts? Why did I choose something so hard? Why does it work? Why do I keep pushing play?

The truth is that anyone can do P90x!! No kidding! Anyone! There isn't anything that any person can't do if they put their mind to it. I have seen people who are physically challenged do P90x. My best customers are 60 years old.;have already completed 3 rounds and have ran a marathon since.  I have even seen a man complete it with a prosthetic leg. P90x is highly modifiable!!! Yes you can do it!!!

How do I do these workouts? I just do them! No question about it! I know I have to do it to achieve what I want to achieve so I continue to press play and I will continue it until I am satisfied!

Why did I choose something so hard? P90x isn't hard! It's challenging but it's not impossible to complete. My goal is to be the fittest that I can be by my 30th birthday. Which is close to 90 days! P90x completion takes 90 days.

Why does it work?  The secret behind the P90X system is an advanced training technique called Muscle Confusion™, which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored! Whether you want to get lean, bulk up, or just plain get ripped, there's an endless variety of ways to mix and match the routines to keep you motivated the full 90 days and beyond!

Why do I keep pushing play? I don't quit anything that I start! I have never have been a quitter; never will! I know that I have to continuously workout to see the results that I want to see. So I just do it! No questions about it! No excuses!

I have completed my first week of P90x and I have already broke another weight plateau. The first time I completed P90x, I didn't follow the nutrition plan the way that I should have. I kinda just nickle and dimed my way through it. This time I have followed it by the book! Just from this week I have managed to complete all reps required in the workouts. My pull-ups and chin-ups have increased from a measley 2 to a 12. That's a huge improvement!

My goal isn't really about losing weight! I've already lost 80lbs and I am happy with that. I just want to lower my body fat % and tone up enough to be comfortable with my body in a bikini. I am almost there and I will get there! U can to!!!

Bring it!
Rhianna

P.S. Check out the success stories on youtube! U will be amazed!

Excuses & My Rebuttal

 Excuses! I hate them! Seriously, I get asked a million question daily on how to lose weight and nutrition. I give my advice because I love what I do and I want to help you achieve your goals! However, if you don't listen and I mean truly listen and follow the steps I give you then you will never see results. The truth is: it's not easy! It has to be a complete lifestyle change!! If you want change, then YOU have to change. You have to learn to face your fears and knock them out of the park. You have to get up off your sofa and do something about it. Results don't come instantly. They come with hard work, dedication, and committment repeated daily

Here are the excuses, I get daily:

"I can't work out, I'm pmsing and have a headache."
And your point?? Working out during your monthly cycle could be the best thing for you. It will make you less lethargic, release tension & cramps, and, release water that causes you to bloat. It releases endorphins that will help stabilize your blood sugar and your cravings for sweets. Seriously, EXERCISE--I don't even know that I have a monthly cycle anymore!

"I don't have access to a gym."
Yes you do. Wherever you are standing will work fine. Use the outside world as your gym! I completed P90x & Insanity in a remodeling zone with contractors everywhere. Don't tell me you don't have room!

"I don't have time."
If you have 15 minutes then you have time. If you have time to sit your butt on the couch and eat doritos while watching the Bachelor then you have time. I work a full-time job driving 300 miles a day, run a business, personal train, teach aerobics, and I still have time for my own personal workouts.

"I don't know where to even start."
You do NOW! You want results then get on it! Don't put off tomorrow what can be done today.

"I can't afford healthy foods."
BS-You can afford to go out to eat everyday or get tanked up on margaritas then you can afford what your body needs & deserves. Organics are completely affordable!

"I'm injured and can't workout."
If you can walk, you can work out.

"I hate working out."
Don't think working out has to mean jogging on a treadmill. Stop with the same boring old exercises and trick yourself into working out. Create fun ways to burn calories.

"There are too many social distractions and my family won't understand."
Don't give in to that mentality. If your family doesn't get it, they will when they see results. Ask Tami French with a family of 4, how she does it?

"My habits are too far gone."
Break them and develop new & good ones!

"I don't know how to cook."
Learn! Youtube works miracles! I came from a deep rooted cajun cooking family, I had to learn myself.

"I get overwhelmed and always fail."
Take baby steps and you will find out that it's absolutely worth the effort!

"I can't seem to every breakthrough and see results."
If you get stuck, change it up a little. or try P90x:it will confuse your muscles entirely!

"I hate to sweat."
GET OVER IT! You have to be willing to work for what you want and need.

Whatever your excuse is: forget them!!! If you want results, you have got to start now!

NO EXCUSES!
BRING IT!
Rhianna:)