Sleep it off!


You’re stressed, angry at the world, and your body isn’t recovering.  Have you been sleeping?  Sleep it off baby.

Examine this article on sleep duration:

Is too little sleep a cause of weight gain?

Answers from Donald Hensrud, M.D.

It may be. Recent studies have suggested an association between sleep duration and weight gain. Sleeping less than five hours — or more than nine hours — a night appears to increase the likelihood of weight gain.

In one study, recurrent sleep deprivation in men increased their preferences for high-calorie foods and their overall calorie intake. In another study, women who slept less than six hours a night or more than nine hours were more likely to gain 11 pounds (5 kilograms) compared with women who slept seven hours a night. Other studies have found similar patterns in children and adolescents.

One explanation may be that sleep duration affects hormones regulating hunger — ghrelin and leptin — and stimulates the appetite. Another contributing factor may be that lack of sleep leads to fatigue and results in less physical activity. So now you have another reason to get a good night’s sleep.1

I think each body is different and it’s important to determine what your level of sleep should be.  For myself, I realized that 8 hours is too much because I can’t sleep the next day.  The perfect amount for me is 7 hours.

If you aren’t getting enough, start setting your clock at the same time every day to regulate your wake time and adjust your sleep time until your body gets in a rhythm.

10 signs that you are not getting enough sleep:

1)  You have difficulty concentrating on simple tasks

2) You seem to be making absent minded mistakes at work

3) You are moody and snappy

4) You look tired

5) You are eating too much

6) You are gaining weight

7) You are nodding off at meetings

And that’s it folks!

Get some sleepy in…. your body will thank you.

Happy sleepy time friends!

Hearts, L.

 1. Hensrud, M.D., D. (n.d.). Retrieved January 23, 2015, from

Hot Chocolate with Marshmallows


Some days with this cooler weather, you start thinking about hot chocolate with marshmallows.  My favorite is Abuelita’s Mexican hot chocolate.

Give yourself a break, and add some marshmallows or a cinnamon stick. Get into your yummy flannel pajamas, and curl up into your favorite chair. I like to get into my writing and research mode, with the help of my Mac.

Today for my burpee challenge, I did 50.  We’ve been increasing by five every day until we get to 100.
Today’s circuit!

10 minutes until time is complete… incline chest press 8-10x, barbell row 8-10x, burpees 8-10, repeat

then, pull-ups 8x ( assisted if necessary) and dips 8x for 10 min until complete

arnold presses 8-10x, bicep curls 8-10x, lateral raises 8-10x – repeat 3x

end with planks (as long as possible), leg raises 8-10x, 3x

Be extraordinary!



Keepin’ it Clean… On Staying Fresh


Staying fresh at the gym sometimes seems difficult.  To avoid illness, infections and bacteria, here are a few tips to keep you protected.

1) Keep extra deodorant in you gym bag.  It’s always good to have two sets just in case.  You could get mini deodorants (travel size) at any drugstore to keep.

2) Use clean gym clothes, each and every time. I know it’s easy to just use the same clothes, but if you do you are building a breeding ground for bacteria.

3) Keep a portable toothbrush in your bag. Sometimes after work, it’s hard to have time to brush, but fresh breath is good when your doing group x and have to talk to many people.

4) For us women, if you didn’t have time to wash your hair, a little dry shampoo will keep your hair from getting to greasy after the gym.

5) Shower after every work out. Some people don’t like showering at the gym (me included) so just dry yourself down with a towel until you can shower at home.

6) Deodorize shoes with deodorizer or some baby powder if you don’t have any.

7) Keep mints in your bag.

8) Keep your shoes on for yourself and for others.  You can easily catch plantar warts at the gym.  People sweat all over the floors, so to avoid staff infections or catching bacteria, keep your shoes on.

9) Clean off sweat off equipment.

10) Bring a towel.  If you want bring two towels.  Two different colors so that one you use to wipe sweat of your brow and another to use as a barrier between you and the equipment.

11) Hand sanitizer for after the gym if you don’t have time.

And that’s it!  Stay fresh ❤



Friends, groups, and like-minded people…


This is my friend Carol who I adore.  She’s in one beautiful person in my circle and she belongs there.

Recently,  I joined a fitness/diet circle and I realized that it was the wrong circle.  Why should it matter you ask?   Well it does matter?   Yes!!!!!

In this circle, that I recently joined, most of the people in the group were just starting to diet, beginning to exercise and trying to lose weight.

I’m trying to lose weight too, but this group would never understand.  I’m trying to get from 19% body fat to 15%, a difficult feet for a woman.  The lowest I’ve ever been was 17%. I already have a muscular physique and they are just beginning.

The group wanted you to post what you ate daily and what kind of exercise you did.  The diet they recommended was a 1200 calorie diet which wasn’t enough to sustain the lifestyle I had.  I work out approximately 2 1/2 hours a day with cardio and weights, six days a week.  Exercise is second nature to me.  My calorie intake has to be at least 2000 calories a day minimum.  If I started posting what I did, I would be pissing off all these people.

They were posting a 20 minute walk, and their diet was a diet that I could not realistically follow, etc.

You get my jist on this?  So I opted out. 

Friends are the same way in some ways.  If you’ve got several interests, obviously, you probably have different friends that fill that interest. I have some friends into the gym, some into art and some with similar career minded individuals.  Why is this important? Because you need people that you can bounce off ideas.  Most importantly, you must be with people that are within the same level of you in every interest that you have.

I’ll give you an example.  I have a bachelor’s degree in fine art.  I went to one of those paint by numbers and eat dinner things by Groupon for fun.  I painted in a seemingly more advanced way than most of the people because I had been painting for the past 20 years.  I understand shadow and perspective and color.  In reality, I was not painting by numbers, but by experience.  One girl asked me If I’ve done this before, and I said no because I didn’t want to be outed (and I meant the painting by numbers thing).  She seemed angry at me for some reason because she said she’s gone to a lot of those things.  I didn’t consider it a real class because it was not teaching you anything.  Anyway, again, I needed to be with people more on my level, who have been painting close to the time I have to truly learn something.

With friends, you want people at your level.  Why? I think because it’s unhealthy to be in a relationship where one person is in a lot lower level than you or you a lot lower than them unless you are in a teaching relationship.  That is not a friendship, but an agreement between teacher/student.

I always talk about the pessimists and the negators of success or sometimes they call themselves realists.  Some realists believe that their negative reality is real.  We all have these negative people in our lives and sometimes they are our parents, our brothers and sisters, our friends and our colleagues.  I believe that you must keep your distance as much as possible from them or if you have to be around them, take their advice lightly.  They can suck every last hope you have out of you. The real reality is that success is actually possible but without belief you will never get there. You have to be choosy about our friends and that includes friends that can be clingy, or possessive, or create too much unnecessary drama in your life.  Consider your time precious.  You cannot be friends with everyone and that’s it. It’s not cruel.  It’s selective and it’s your life.  Those people will find other people to hang out with.  This is a big wide world.  Remember that.  People who act like they need you are developing an unhealthy codependent relationship.

How do you start believing in success in anything if you don’t have those type of people around you?  I got a reading list for you.  Start reading some of these one at a time and start finding people close to your level… positive people.  See below:

  1. How to Win Friends and Influence People (Paperback)
    by Dale Carnegie
  2. Rich Dad, Poor Dad (Paperback)
    by Robert T. Kiyosaki
  3. The Richest Man in Babylon (Paperback)
    by George S. Clason
  4. Magic Of Thinking Big (Paperback)
    by David J. Schwartz
  5. The Seven Spiritual Laws of Success: A Practical Guide to the Fulfillment of Your Dreams (Hardcover)
    by Deepak Chopra
  6. Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (Paperback)
  7. The 80/20 Principle: The Secret to Achieving More with Less (Paperback) by Richard Koch
  8. How to Win Friends and Influence People (Paperback
    by Dale Carnegie

I know some of these might sound a little too motivational for some but maybe that’s what you need.  Think about it.  Don’t surround yourself with people who suck the life out you.  It’s your life.


Think about it.







Tone it down in 2014, Girls and Boys, You’re Gettin’ Way Too Massively Big!


This is me, about three years ago, when I was doing tons of cardio, eating normally with no special diet, except for an occasional fasting. Read this article by Rusty Moore, the guru of getting lean not bulky.  I love his website! Check it out:

I believe that bulkiness can look great naked to some people, but if you’re short like me… it can look terrible in clothes.  Here’s the deal, I don’t want to diet all the time, but I do want to be lean and fit and healthy.  I had to re-evaluate what my goal is.

I want to achieve what is attainable for me:  Can I maintain a workout program with at least 60 minutes of cardio 6 days a week? Probably. Can I incorporate my strength training on top of that?  I guess.  I have to of course have, my no workout days, my cheat days and be committed.

What lessons did I learn from 2013:

1) If I keep going at the pace I was going at, I’ll probably go nowhere. (Eating whatever, dieting sometimes, maybe overdoing group ex, etc.

2) I learned that my straight hair can be curly!  (My sister showed me how to make our textured hair wavy by just using product. Check out…


3)  Stay away from bad people (weirdos, anyone who does any type of drugs, people who make you feel bad, and people who get into trouble a lot).

4) I have a great family that can’t be pegged by what you remember, (everyone is changing and evolving and learning).  Family truly surprised me!

How about 2014, what can I do right?

1) Exercise and eating (stay focused on your goal)  Identify what you want ( super muscular, lean with no fat, skinny with lean muscle).  In other words, don’t get caught up with the fitness hype.

2) Regroup every month to evaluate where you’re going (life wise, exercise wise, food wise).

3) Write it all down…you can think about it but the mind has this wonderful way of getting distracted and forgetting.

4)  Get positive reinforcement (pics for inspiration, pic a healthy idol, etc.)

5) Get friends that are positive, smarter than you in different ways, and diverse (You may learn something!)

6) Take breaks! Life’s to short to not enjoy it.

7) Call people you love more often and tell them you love them.

That’s it!  Don’t forget to keep it totes fun!

Happy New Year friends…

heart and soul,


You’re cramping my life…

Get those negative people out of your life.  You know the debbie downer’s, the negative nelly’s, the ones that want you to feel bad so that you can feel good.


Well I really want to talk about is cramping… Like real cramps, leg cramps, finger cramps, toe cramps…

Causes of cramping can be several factors.

1.  Your dehydrated.  If you work out a lot, it’s possible you are not drinking enough.  Are you drinking too much coffee.  Try to cut back to one cup.

2.  You are missing magnesium in your diet.  What has magnesium?  Nuts.  Yes my nemesis (see blog Nut Addiction), but get a handful of nuts in your diet.

3.  You need potassium.  Banana’s are very high in potassium, oranges, orange juice, coconut juice…

Also see top ten list of fruits and veggies for potassium:

4. You need calcium.  Dairy products: Milk, Cheese, Yogurt or if your lactose intolerant like myself, there is lactose free milk.

5. Rest!  Your muscles may just be overworked!

Home Remedies which could sound crazy but may work:

1. Drink pickle juice

2.  Place a bar of soap under the covers

Don’t let cramps cramp your style… get your nutrients in!

Azul, Azure, Bleu, Bluest Sky

La Roux…

Nothing hurts more than unrequited love.  All the things that hurt us will dissolve in time…

I love to go outside and do my exercise.  Lately, the days have been filled with blue and grey skies, and whether the sky is blue or the sky is grey, I become one with nature.  There’s something peaceful about walking, jogging, or running outside.

Have you ever heard of cortisol?

Here’s the definition:

Cortisol, known more formally as hydrocortisone (INN, USAN, BAN), is a steroid hormone, more specifically a glucocorticoid, produced by the zona fasciculata of the adrenal cortex.[1] It is released in response to stress and a low level of blood glucocorticoids. Its primary functions are to increase blood sugar through gluconeogenesis; suppress the immune system; and aid in fat, protein and carbohydrate metabolism.[2] It also decreases bone formation. Various synthetic forms of cortisol are used to treat a variety of diseases.1

Well, this hormone, as you can see, controls our metabolism and if there’s stress in our lives, then cortisol can make us fat.

When I go outside, I de-stress.  I feel great, just watching all the greenery around me.  Now today I did jump over a snake before I realized it was a snake.  I tried to take a pic, but the little sucker slithered away before I got a chance. If you’re scared of snakes, don’t run where snakes are… since that won’t help you…

Find a peaceful place to go where you can find and enjoy beauty. Try to get outside often, whether it’s to walk even if it’s not a vigorous walk.  Remember the key is to de-stress.

Here’s a few suggestions:

1. Find a place of beauty:  A beach, a park, a hiking area, a lake.

2. Walk or jog peacefully… let your mind relax and breathe in the fresh air.

3. Take deep breaths… take it all in.

4. Dream.

5.  Listen to your favorite beats.

6.  Do stretching exercises to keep you from being tense.

7.  Try to think of good thoughts: what you appreciate, things that make you laugh, what’s good in your life.


Today’s workout:

Light jog, light uphill run, walk down hill, varying speeds, total 1 hour.