Make sure you have a smile on your face while reading this, because this will be your new beginning!!! What could be more exciting?? You now have the power, and confidence to conquer anything you want!! Why? You’ve taken notice of this article, and you are making the decision right now, to change your life. It’s as easy as that. As long as you realize right now, that what you put into this, is exactly what you will get out of it. If you want to see and feel major changes with your mind and body, put 100% effort into it. If you want to see minor change, put 25% in. If you want it to last a lifetime, change your habits now, and never allow yourself to go back, if you want to continue getting depressed over and over again, by allowing yourself to believe in “Quick fixes”, and you actually enjoy saying “back to the old drawing board”, then there’s no reason to continue reading, as you have already made your mind up...

Five years ago, I made the decision to put 100% effort
into completely changing my life.

Unlike many people, I decided to do everything all at once. So, one day, I threw out the cigarettes, joined a gym, and completely changed my eating habits, I had always been very intimidated by people that were more knowledgeable than me, and never liked to ask for help, but this time, I sucked it up, and asked questions of everyone in site. I also hit the bookstore, and bought tons of material to study up on. Much to my surprise, many other things changed as well. I became confident, and felt like I could take on the world!! It certainly was not easy, but I knew I wanted it. I wanted it so bad, I could taste it. It was simply a matter of getting it. Over the past three years. I’ve learned so much, and have seen such great results, that I would like to share with you, some tips on nutrition and training. Please remember that I am not a doctor, and am simply sharing with you, just to give you a feel for what tips I have used over the years. Everyone’s bodies are totally different, and it is simply a matter of trial and error. You are the only person who can figure out what is right for you.

Try to be open-minded though, and don’t say
“no” or “I can’t”, before even trying.

First, consult a physician, if you have any medical problems, and tell them that you are about to begin a nutrition program.

Keep a journal. Write down EVERYTHING that goes in your mouth! This will be your bible. This will eventually allow you to see how your body reacts to certain types of food, quantities, etc…chances are that you will think twice about cheating If you have to write it down .

Water! You can never drink enough! I drink at least 30 ounces, before 8:00 AM, then continue through out the entire day.
I drink nothing else.

Eat at least 6 small meals a day!!! Start slow, and train your body. Even if you are not hungry for breakfast, eat anyway. This will turn your body into a furnace. You have to get your metabolism going! I have breakfast at 8:00, snack at 10:00, lunch at 12:00, afternoon snack at 2:00, another small snack at 4:00, and dinner at 6:00, then a nighttime snack at 8:00. To bed between 10:00-11:00 PM.

Most people have trouble at night, including me!!! I drink all night, to fill me up, and keep low sugar jello on hand to snack on. I have a protein shake as my last snack at 8:00 PM, to fill me up until I go to bed. My protein shakes are high in protein and low in carbohydrates.

My main meals during the day are high in protein, and low in carbohydrates. For protein, I eat mainly turkey, chicken, and egg whites. For carbohydrates, I eat plain oatmeal, plain baked potatoes, and vegetables. On salads, I use 1 TBSP low fat dressing, or balsamic vinegar. My snacks in between meals, vary between protein shakes, raw vegetables, low sugar jello, etc…I use no salt, and keep fats to a minimum, mostly a TBSP of margarine here or there for taste.

Be nice to yourself, and give yourself a “cheat day” once a week. Eat anything you would like. But remember, the next day you have to get right back on track again!! If you ever have a breakdown, and eat everything in site, on a day that is not your “cheat day” don’t hate yourself. Remember that you are only human. Stay positive and realize that many people have not gotten as far as you have.

Remember that I HAVE to stay in tiptop shape year round for modeling, and competing. My diet is considered to be “extreme”. I am sharing it with you, simply to give you a guide, or base to get you used to being around good foods.

STAY POSITIVE!!!... ALWAYS STAY POSITIVE!!!

First consult a physician, if you have any medical problems, and tell then that you will beginning a weight-training program.

Keep a separate journal for training. Again, write EVERYTHING down that you do in, or out, of the gym, that involves exercise, or stretching. Record all amounts of weight used, how many reps, and set are preformed, and how your body felt 1-2 days after particular kinds of lifting. Remember muscle soreness is common 1-3 days after beginning a new program, but any type of sharp or prolonged pain, should be looked into.

Water! Be sure to hydrate yourself especially during exercise, no matter how intense it is.

Always take 10 minutes to lie on the floor, and stretch all body parts before and after exercise.

Cardio: I do between 25-40 minutes 3-4 days a week. Depending on what your goals are, this will vary. Remember that I have a very fast metabolism, and do not have weight to lose. To lose weight, a minimum of 40 minutes of cardio should be done. You should slowly work yourself up to this. When you have worked your way up, with intensity, and feel comfortable, you should decide how many days per week to do cardio. It is easier for me to get up at 5:00 AM, do cardio, and get it over with before the rest of my family gets up. You will have to determine your heart rate. Remember, you should be sweating, but your heart should not be going so fast that you cannot speak. Don’t be easy on yourself with cardio,
but don’t be too hard either.

Strength training; Again, depending on what your goals are will determine how light, or heavy you lift. I like to maintain a defined, toned look, therefore, I lift light-medium weight, doing many reps for each exercise. I usually do 3 sets per exercise. People who are looking to put on size, you need to lift much heavier weight and do less reps. I combine free weights with Nautilus. Everyone has his or her own style of lifting. I like to lift slowly, while watching my muscles contract in a mirror. I squeeze the muscles the entire time I am lifting. The mirror helps to motivate me, seeing the muscles working gives me a good mind-muscle connection.

Remember, to ALWAYS vary your exercises. Everyone comes to a standstill at some point. Don’t get frustrated, buy books, ask people for different recommended exercises, and switch up your training every 2 weeks. Don't forget to alter your cardio. I love to take spinning classes, but use the Stairmaster, and treadmill as well. Sometimes I’ll just dance in front of a mirror at home with music turned up too.

Look in the mirror EVERY day, admit something that you like about yourself, rather then something you don’t like. Stay positive with absolutely EVERYTHING you do and say from now on.