Make yourself ...HAPPY

Looking back I remember wanting to be fit look a certain way and wanting it so bad, but back then I think I was doing it more to please others rather then myself.
It never works if your doing it to please others because guess what they really don't care as much as you might think.
What changed for me was I realized I wanted it but in order to get it I was going to have to make it a part of my life a big part of my life. I changed my mindset first knowing that I had to be mentally focused in order to reach my goals. I looked at what I was doing with my nutrition that just wasn't benefitting me or my goals and made adjustments ... I learned as I went along. The longer I did it the more I learned what worked for (me). I also learned just because you read something in Oxygen magazine etc. doesn't mean it will work for (u).
I used to try everything in those mags like the workouts and eating plans but it wasn't until I did my own thing and made my own plans built on what I enjoyed that I saw the changes I was looking for.
I am much happier since I trusted myself and just let it all happen instead of questioning every little thing ...like so many do. If your seeing results even small ones that's great.. U don't want weight to fly off losing weight fast is not healthy. Learn patience because you'll need it. You'll also need to be focused on your goals at all times if your not you'll lose sight of what your goals are and get distracted.
Goals are terrific even the small ones are very good to boost your self esteem and keep u motivated.
So get out there and make yourself Happy live the life u deserve. When you take time for yourself you'll have so much more to offer and you will feel on top of the world!!
You got this! You deserve it!
Healthy is Happy :D

Pride

Have pride in everything you do...even the little things. When you put 100% effort into everything you do you will have a feeling of pride knowing you gave it your all. When you commit to complete a goal and finish it through it also is a huge mood booster, the more goals you complete the more positive and confident you will feel. I always watched my husband set goals and accomplish them and it made me want to also work hard and have that self pride as well. Once I committed to my first figure show I learned first hand what completing a goal was really all about. I for years would set goals and eventually slack off or miss training days etc. and made the typical excuses to make it ok. But after a few years of that I was tired of the setbacks in my results and decided to commit to 5 months of contest prep. I committed to the process and not to slack to see if I could do it once and for all and I did! It was an amazing feeling stepping on stage for the very first time not only because I completed my goal but also for all the things I learned about myself in those 5 months. I learned I was stronger then I could have ever imagined, it was so empowering .... I put in the work and stuck it out :) That was 2005 the main point of my first show was to get over being insecure and what better way to get over that then put on 5"heels in a swim suit lol! and also to stick to & complete my goal. I went from 145lbs-123lbs that's the weight I competed at I still had work to do but I did the best in that 5 months I could so i was happy I placed 4th out of 8 girls it was great. That was April of 2005 and after the show I kind of went back to having Friday night pizza etc. I ate pretty decent but my weight went back up to about 140 which wasn't where I wanted to be. I was treating myself to nacho chips on the weekends for doing good all week with my nutrition and basically this was the one thing the only thing that was screwing me ..So it was time for a change! Some people enjoy cheat meals etc. for me I decided I was done these things here and there were not worth it for me I was sick of having pizza and foods that 20 minutes later made me feel hungry that left me feeling bloated and gross. From then on I was going to eat with a purpose. Food was now fuel for my body I was going to make the changes I needed to get the results I wanted and Abs nice Abs were part of that picture! I gave up all foods that left me feeling unsatisfied which included pasta,rice potatoes and switched to getting my carbs through veggies and fruit. I ate higher protein & good fats this is when everything changed for me this is when i got control of my life! I can't believe how easy it actually is I look back at all the years food controlled me and now I'm the one in control. I learned what works for me and i think that's the key ..you have to do what works best for you and what you'll be able to maintain forever not just for a month. I didn't start out dieting I just cleaned up my plan and made healthy tweaks to my food choices. My husband and I are always coming up with new recipes and love eating clean. The longer I was off the processed foods like pizza,chips,cake etc. the less i wanted them until eventually I didn't want them at all. Alot had to do with my mindset as well I made up my mind i didn't want these foods I think that's a huge part rather then saying I can't have them. After making these changes from 2005 after my show  I finally got where I wanted to be I got to 119lbs.and got those Abs I wanted so bad! I competed again in November of 2009 and placed 3rd out of 8 competing at 117lbs.at the OCB Yorton Nationals wow I was beyond proud of myself! For me it has been a journey with alot of bumps in the road but those bumps helped me learn so much...I wouldn't have wanted it to be easy it proved to me I could do anything if I set my mind to it. I have come so far from that insecure girl who was affraid to walk out on that stage back in 2005 and I am so excited to keep improving and working on me both inside and out. Life is all about what you make it! You can do anything if you just believe you can. Surround yourself with positive people and just do your best and have pride in yourself and you'll go far!!

The gift of HEALTH

Give yourself the gift of health. When you’re this busy and stressed, it’s easy to become run down and spread yourself too thin. And on top of the strain that the holiday bustle can bring, it’s also cold and flu season…so make sure to take care of your physical needs. Also, be sure to drink lots of water, eat healthy foods, and avoid gorging on treats at every opportunity. Lastly, make a point to get enough sleep (DVR that late-night holiday special if you have to)! If you do all of these things, you’ll enter the new year on a healthy foot. And that means that you won’t have to start all over on January 2nd and make a brand new set of “lose weight and live healthier” resolutions. Think about the choices that you make you don't want to look back with regrets from making poor choices. If you have fitness goals keep them in mind remember how hard you have worked and ask yourself if what your choosing is worth it ...it usually isn't. What worked for me was to think about how those choices would make me feel after i ate them ...is an upset stomach worth it ...um to me no. I love eating healthy and love the way I feel........... picking junk has the opposite effect so it's not a hard choice for me. Remember the real meaning of Christmas focus more on spending time with family & friends and try not to make it all about the food. Merry Christmas to you and enjoy your day! If you want a guilt free treat warm up a yummy Quest Bar :) www.questproteinbar.com/vroyer

What is your excuse for tomorrow?

There comes that time where you really have to stop and evaluate what your doing. Why do you keep making the same mistakes and then having to start all over again? Many people do this but at some point you have to stop the cycle. I think alot of people think if they read up on things more or they talk to enough people the will find the right way to do it...listen to me carefully there is no secret formula out there being kept top secret from all of you.......you have to stop treating yourself on a weekly basis to the things that are keeping you from your goals and I don't mean this week i mean if it's not serving you any purpose but to screw up your plan stop having it all together FOREVER! Some things you just have to give up if it makes you lose control and crave bad things eliminate it! There is no secret the tools you need are as follows:

1. A plan what you want to achieve and how your going to go about doing it. 
2. A Goal what is it that your working towards to lose 5 pounds or fit into your skinny jeans? You have to set a date and stick to it.
3. Food prep ...all meals must be prepared ahead of time you can't wait until your hungry to find something to eat nope that doesn't work! Food prep is huge!
4. Discipline you have to be strict if you want to reach your goals no excuses
5. Mindset it has to be set to determined and there is no option to fail the only thing you should be thinking about is the task at hand
6. Stop self doubt it gets you nowhere fast
7. Be proud of your efforts each day 
8. DON'T KEEP TRIGGER FOODS IN THE HOUSE ...DO NOT BUY THEM!!
9. NEVER USE THE PHRASE TODAY IS A NEW DAY ...IT'S NOT WORKING! 
10. Don't make excuses just do the work. You do not have to follow what everyone else does do what you like do what you enjoy like I said before you'll stick to what you enjoy and then you will get results you want :)

Get Serious .........make it happen!

Goals are so important to have...they hold you accountable and put a deadline on what you want to reach. You need to set a date for what you want to achieve and then fight like hell to make it happen. Give yourself no other option! It's time to turn up the heat get serious and put the pedal to the medal life is short and if you want something to happen...make it happen! Results come from pushing and not giving up or doubting yourself. Results also come from being strict and not worrying about things that will make your goals take longer the focus should not be on treats and snacks the focus should be on what it is that you think about daily and want so very bad...it's time! Step up already and go for it.....those little steps you take back each week with eating poorly are catching up to you but only if you let them. No more playing around it's time to get serious ....you deserve it!

YOU CAN DO IT!

I look back now and can't believe all the changes I have made in my life. I remember one day thinking to myself something has got to change, I can't keep spinning in this circle I'm not getting anywhere. When I took the time to clean up my eating that's when everything changed. Training for me was always easy but i wasn't seeing the results....why? Because I like alot of people thought if I ate pretty well that I would get the results I wanted because I lifted and did cardio. Nope for the results that I wanted things were going to have to change. The only time this worked for me is the day I changed my (mindset) I had to switch my thinking from this is a diet to this is my lifestyle this is not temporary this is my new way of living. Once I did that it was on! I never missed the old foods that I used to eat which were never really bad I was never one to snack alot or eat a ton of sweets but we would have the regular Friday night pizza etc. but for me if i was doing it I was going all the way. I gave up all of that stuff in 2006 and I'm so glad I did. The foods that used to trigger me before are not an issue I could be at a party with Nacho chips and it wouldn't bother me at all...why? because It's not that i can't have them it's that I don't want them :) There's a difference ...if you tell yourself  you can't have something you feel deprived but if you choose to pass on it then your in control it's actually very empowering :) So hang in there it's a learning process but my best piece of advice would be to change your mindset and don't give yourself any other option but to succeed at what you want to accomplish set a goal and kick some ass! You need to have that fire inside you ..you know the eye of the tiger let it fuel you! On the days you feel weak get pissed and say no way I'm on a mission! You got this!! You Can Do It! BELIEVE IT!!

BEING CONSISTENT

PEOPLE ASK HOW DO YOU GET RESULTS GREAT RESULTS AND THE MAIN KEY IS BEING CONSISTENT. CONSISTENT WITH YOUR NUTRITION,TRAINING,AND CARDIO IN ORDER TO SEE THOSE RESULTS. SKIPPING WORKOUTS AND MAKING POOR EATING CHOICES WILL NOT HELP MOVE YOU IN THE DIRECTION YOU WISH TO GET TO. TO REACH ELITE LEVELS WITH YOUR BODY AND GET A 6 PACK LIKE ALOT OF YOU WANT YOU HAVE TO BE SUPER STRICT. WHEN I SAY I EAT CLEAN I MEAN 24/7. THAT'S REALLY WHAT IT TAKES. EATING IS THE MAIN CONTRIBUTOR TO WHAT YOUR LOOKING TO GET. WITHOUT EATING CLEAN YOU WILL NOT SEE THE RESULTS YOU WANT. YEARS AGO I TRAINED LIKE I DO NOW BUT THE DIFFERENCE WAS I WASN'T ON SPOT WITH MY NUTRITION AND THE RESULT WAS BUILDING MUSCLE UNDER FAT AND LOOKING BIGGER...I LEARNED ONCE I CLEANED UP MY EATING AND WAS CONSISTENT THAT'S WHEN EVERYTHING FELL INTO PLACE. IT'S NOT EASY IF IT WAS EVERYONE WOULD BE FIT IT TAKES A HUGE COMMITMENT AND SOME SACRIFICES BUT DEPENDING ON HOW BAD YOU WANT IT THE THINGS YOU GIVE UP ARE FAR FROM BEING WORTH IT. THE LONGER YOU HAVE THESE THINGS REMOVED FROM YOUR PLAN THE LESS YOU MISS THEM. I TO THIS DAY SINCE 2006 WHEN I STARTED THIS PROCESS HAVE NOT MISSED ANYTHING BAD IN ANY WAY I NOW CHOOSE FOODS THAT MAKE MY BODY THRIVE AND FEEL GOOD THAT DON'T BLOAT ME OR MAKE ME FEEL SICK. I TRULY LOVE THIS LIFESTYLE AND HAVE NEVER FELT BETTER YOU HAVE TO MAKE UP YOUR MIND OF WHAT YOU WANT FOR YOURSELF AND THEN TAKE THE STEPS TO GET IT AND THE VERY FIRST STEP SHOULD BE TO BE CONSISTENT IN EVERYTHING YOU DO. DON'T GIVE YOURSELF THE OPTION TO FAIL JUST DO IT!

Stepping Stones

I think alot of people look at pictures of the women out there in magazines and think those bodies came easy for them, that they are just blessed to look like that,,,um no they worked very hard to take their bodies to those levels. I don't think some people really realize just how much effort it takes to achieve this level..it is from being super strict with nutrition & training and being consistent not for a week but for as long as it takes to reach their goals. There are many people who WANT it and then there are the people who will stop at nothing to GET it. If you have the desire you will get it you won't let anything stop you ...when your driven to succeed no cookie or sweet treat will stand in your way. It's not until you commit 100% to reaching your goals that you will you can't think of it as your giving things up or you will feel deprived you need to say I'm ready for change I deserve it! I don't miss anything I have given up not even a little. I think some people find that so hard to believe but it's true. I'm in control of what I eat and I'm maintaining the fit body I worked so hard to get why would I want to let all that hard work go by eating junk? For me it's simple not even a thought , now when i have things here and there I feel sick because my body is so used to not having it that's why I say I don't miss it. When making changes to get healthy I used how my body felt after eating foods as a tool if I felt bloated or bad after then I gave it up that's how I gave up those foods. So if your looking to transform your life know it takes time and you learn as you go small steps moving forward until eventually you look back and you'll be amazed just how far you have come. Like stepping stones ...your life is just like that think positive and keep taking steps to moving forward and your on the right track!!
 YOU GOT THIS IT'S YOUR TIME TO TAKE THAT STEP TOWARDS HAVING EVERYTHING YOU WANT FOR YOURSELF!

Dumbbell Exercises

 Dumbbell Exercises

Here now is a list of some of the best dumbbell-only movements.
(Note: Some of the exercises below will of course require some type of bench)

Chest

• flat bench dumbbell press
• incline bench dumbbell press
• decline bench dumbbell press
• dumbbell flyes (flat/incline/decline bench)

Back

• deadlifts
• single arm bent over rows
• double arm bent over rows
• chest supported rows

Biceps

• standing dumbbell curls
• seated dumbbell curls
• incline dumbbell curls
• preacher curls (if you have a preacher curl bench)
• concentration curls
• hammer curls

Triceps

• overhead triceps extensions (single or double arm)
• dumbbell skull crushers (flat, incline or decline bench)
• triceps kickbacks
• close grip bench press

Shoulders

• seated dumbbell press (can also be done standing)
• arnold press
• front raises
• lateral raises

Quads

• squats
• lunges
• split squats
• step ups

Hamstrings

• Romanian deadlifts
• stiff legged deadlifts

And then there’s stuff like dumbbell shrugs, calf raises, and weighted crunches or side bends for abs. See, I told you there was more than enough exercises for a person to create a perfectly effective workout routine using only dumbbells.
Sample Dumbbell Workout Routine

Day 1: Chest, Shoulders, Triceps  

• flat bench dumbbell press – 4 sets
• incline dumbbell flyes – 3 sets
• dumbbell shoulder press – 3 sets
• lateral raises – 3 sets
• dumbbell skull crushers – 3 sets

Day 2: Back, Biceps 10-12 reps

• bent over dumbbell rows – 4 sets
• pull ups or chin ups (assuming you can find a bar to do them on, otherwise single arm dumbbell rows with your elbows tucked close to your sides) – 3 sets
• dumbbell shrugs – 3 sets
• dumbbell curls – 3 sets

Day 3: Quads, Hamstrings, Calves

• split squats – 4 sets
• Romanian deadlifts – 4 sets
• lunges – 3 sets
• single leg standing calf raises – 5 sets

There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way.

Now Put It All To Use!

How to lose a pound a week

There are 3,500 calories in one pound of fat eliminate 3,500 calories a week from your diet, and you are providing yourself with the potential to lose a considerable amount of weight. After one year, you could be 52 lbs. lighter if you have a significant amount of weight to lose. Losing a pound a week is a reasonable rate of weight loss that increases your chances of keeping the weight you lose off for years to come.

Step 1

Subtract 500 calories from the number you need to maintain your weight. This is the number of calories you will need to eat each day in order to cut 3,500 calories from your diet each week.

Step 2

Eliminate foods that contribute only empty calories to your diet.  Replace these foods with lower-calorie healthy foods such as vegetables fruits and lean proteins.

Step 3

Exercise every day. If you burn 250 calories exercising, you will need only to cut 250 calories each day from your diet.

Tips and Warnings

• Keep a food diary. Recording the foods you eat helps you to become aware of your eating habits and can keep your diet on track.
• Avoid eating fewer than 1,200 calories a day, as very-low-calorie diets can cause serious health problems and should not be undertaken without medical supervision. If you are unable to cut 500 calories from your diet without staying above this number, burn off the calories by engaging in additional physical activity. You can also choose to slow the rate of your weight loss and burn 1,750 calories a week instead, which will result in a weight loss of 1/2 lb. per week.

How to stay motivated.........

I have people ask me all the time how I stat motivated to eat clean and work out. I really don't think about it I'm so used to doing it it's just a daily routine. For years I wanted to get into really great shape and had a hard time because I think I was making it harder then it had to be. Ben my husband gave me great advice he said do what works for you...I was trying to do what others were doing and well I didn't enjoy it. You have to find workouts you look forward to doing and eat foods that are healthy for you and that you love. That's really the only way it will work. Once I relaxed and trusted my body enough to let me know what was working is when I saw results. The more I stressed about losing weight the less weight I lost. I have had great success since 2006 with my clean eating because well...I love it, I enjoy cooking and coming up with new healthy recipes. This lifestyle has changed my life I now have control over my eating and no longer suffer with cravings it's incredible how far I have come. 
So when people ask me how do I stay motivated the answer is there are too many good things that come with it not to :) 
Use a positive mindset to help you reach your goals once I started thinking positive that's when my results started being positive. You all have it inside you to do the same but until you believe you can your not going to see the changes you want..your body will believe what your mind tells it. If you tell it your going to reach your goals no matter what ...you will!! YOU GOT THIS MAKE IT HAPPEN!!

All the effort is worth it I promise you ...ask yourself is what your doing now making you happy? Do you feel good about where you are with your weight? If not then it's time to take back the power and steer yourself in the direction that will get you there ...your the one who needs to make it happen!!

Hard Boiled Eggs ...........PERFECTION :)

How To Correctly Cook Hard-Cooked (Hard-Boiled) Eggs

Prep time: 5 min
Cook time: 17 min

Ingredients:

Eggs (3 to 5 days old), room temperature
Water

Preparation:
1.  For perfect cooking, start with eggs that don't have any visible cracks:

There are two problems you'll want to avoid: cracked shells and the ugly green layer that can form around the yolk.

Do not add salt to water. The salt will raise the boiling point of the water making the egg whites rubbery

2.  The best eggs for boiling are NOT the freshest eggs - use eggs that are at least 3 to 5 days:
Eggs that are too fresh are difficult to peel. The fresher the eggs, the harder it will be to peel them because the white membrane is just not mature enough. Hard boiling farm fresh eggs will invariably lead to eggs that are difficult to peel. Eggs need to be at least three (3) days old to peel well.
First, figure out if your eggs are fresh, because looking at the date on the carton is not always the best indicator of freshness, as eggs within the same carton with the same sell-by-date could have been laid on different days. Check out Expiration date of eggs.

• In a fresh egg, the yolk stands tall and the white is thick and cloudy. In an older egg, the yolk looks flatter and breaks easily, and the white is thin and watery.
   
• The best eggs for boiling are the ones on their way to standing up because that extra air makes peeling easier. That's why you should buy eggs for hard-cooking at least a week ahead of time.
   
• How To Test Freshness of Eggs: A simple test in water will answer the freshness question for you. Place the egg in a bowl of water; if it lies on its side, it is very fresh. As it ages, the air pocket inside the egg grows, which buoys the egg up so it stands on one end. If the egg floats to the top, it is ready for the trash.

Making Deviled Eggs: When making deviled eggs, place the carton of eggs on its side for a day. The yolk will then center itself so you have it directly in the middle of the white. No more off centered deviled eggs.

3.  Bring your eggs to room temperature before cooking:
If the egg has been stored in the refrigerator, it can be warmed gently under a flowing hot tap water or sit at room temperature for 20 to 30 minutes.

• By bringing the eggs to room temperature, they're much less likely to crack in the hot water. Also the temperature of the egg at the start of the cooking process will affect the cooking time.
   
• An egg that is at room temperature at the start of the cooking process will require about 1 minute less cooking time than eggs taken directly from the refrigerator.

4.  Technique for hard-cooking (boiled) eggs:
Choose the right size pot to cook your eggs in: The eggs must not be stacked but be in one (1) layer only. Gently place the eggs in a single layer in a pan with enough cold water to cover eggs completely (approximately by 1 inch of water over the top of the eggs).

• Too much water will take too long for the water to get boiling, which can throw off the timing and give you overcooked eggs. Too little water causes parts of the eggs to be exposed and end up undercooked.
   
• If you have 2 or 3 layers of eggs stacked up in a small pot, they may cook unevenly. Use a large pan and limit cooking to two (2) dozen eggs at a time only.

Over high heat, bring water JUST to a rapid boil.

• As soon as the water reaches a rapid boil, remove pan from heat and cover egg pan tightly with a lid.

Set timer for 17 minutes for large eggs or 20 minutes for jumbo eggs.

• After 17 or 20 minutes (depending on size of your eggs), remove lid and drain off water from the eggs.
   
• Watch the time when cooking the eggs carefully. Overcooking causes a green layer to form around the yolk. This layer is caused by a reaction between the iron in the yolk and the sulfur in the white. Heat speeds up this reaction, so the longer your eggs cook, the greater the chance of discoloration.

IMPORTANT - Stop the cooking process - Residual Heat or "Carry Over Heat."

After the eggs are removed from the heat source, some cooking will continue, particularly the yolk of the egg. This is due to residual heat called “carry over cooking,” For this reason, transfer the eggs to the bowl of ice cubes and/or cold water after the cooking time is over. While they're in the cold water, a layer of steam develops between the shell and the egg white. The steam helps make peeling an egg much easier.

• Let eggs cool at least 10 minutes in cold water, then drain. Either store in refrigerator or peel the eggs (see below for How To Peel Hard-Cooked Eggs Easily).
   
• A quick test to ensure that your eggs are hard boiled:  When eggs have cooled, spin them on a hard surface (just like you would spin a top). If the eggs spins quickly without taking off or flying off in one direction, the egg is hard boiled and finished. Undercooked eggs (or uncooked eggs) will have a wobbly and unsteady spin.
  
   

---

Storing of hard-cooked (boiled) eggs:

Refrigeration is necessary for hard boiled eggs if the eggs are not to be consumed within a few hours.
It is preferable not to peel your eggs until you are ready to eat or use in your recipe. Hard-cooked eggs in the shell can be refrigerated up to one week.
Peeled hard boiled eggs can be stored in the refrigerator in a bowl of cold water to cover for about 1 week (change the water daily) - or in a sealed container without water (cover the eggs with damp paper towels) for the same length of time.

SAFETY NOTE: It is not safe to leave hard boiled eggs (including those in their shells) out at room temperature for long. If they have been taken to a picnic, or served on a buffet, keep them cool while they are being served, and discard any leftovers.

It's not about being perfect

You need to learn on thing when it comes to working out and eating healthy...you learn as you go. You will read alot of things hear alot of things but finding what works for you is what it takes. You will not always have the same results as the next person or in the same amount of time you have to be patient and positive and just keep plugging away. There is no finish line to this no end it's a lifelong process so don't get all stressed out. Alot of you think once you "Get There" things will be different or you will feel different nope not true nothing really changes..I know you do feel good but there's always that drive in you for more ...wanting to improve this more or tighten that up it never really ends lol. Just take my advice and enjoy what your doing make everyday the best you can and as long as your giving it all you've got then be satisfied. So many of you beat yourselves up daily about things and it's just not healthy. Life should be enjoyed and you should look at all you have accomplished and say wow ..I have come so far ...because you have! Your body is just like a machine what you put in it is what your going to get out of it. I have found that for me low carb works great for me, I like to stay leaner and this helps me do that and I no longer deal with food cravings which has been life changing. You just need to really listen to your body and be aware of the foods that trigger you and well avoid them...if you want lifelong changes that's what it takes. Ask yourself next time you want that thing your craving if it's really worth it ...is it worth throwing away all the cardio you've been doing ...is it worth the cravings you will get back, for me it wasn't I wanted the results more.

Everyday you have to make these decisions that's why planning is so important. Plan ahead , prep food and you'll be set. You can do it ...it will be a commitment it will take work but all good things are worth the extra effort :) You Got This keep positive and I wish you all the very best getting there xo

Motivation to eat Healthy

How to Stay Motivated to Eat Healthy

It's not hard to start eating more healthy especially once you understand the benefits. But does your motivation ever slip?

One tip: Focus on the most meaningful reasons to stick to your new way of eating. The key is to figure out what motivates you the most.

Here are some ways to keep on track:

• Explore new foods. One of the most exciting aspects of adopting a new eating style is finding new and different foods to try. Get a new cookbook , or explore a specialty foods store. Keeping your taste buds happy will encourage you to continue with your plan.
•  
• Think short term. Keep your goals in doable short-term increments. Focus on one to two weeks at a time or, if necessary, one day at a time. Feel good about the healthy choices you made at the last meal instead of dwelling on the slip you made at the party last week. 
•  
• Get a family member or friend to join you. Sharing health goals with families and friends can be extremely motivating. If everyone agrees to keep healthy foods around the house you will not feel tempted to snack on the unhealthy foods you used to eat. And at restaurants, you will motivate each other to order delicious healthy meals because you share a common goal.
•  
• Track your weight loss. By eating every three hours a Lean Protein a healthy Fat and a smart carbohydrate doing this will get you to your goals........... That's a powerful motivation! I would weigh in once a week every Sunday and would aim for atleast a half a pound loss, if not I would tinker a bit with less calories slightly at each meal and then the next week would show my progress. That's what worked for me even taking out 200 calories per day ends up being 1400 calories in that week it adds up! To lose a pound you would have to cut out 500 calories per day since there are 3500 calories in a pound of fat. I always chose to cut my calories down instead of doing a ton of cardio :)
•  
• Notice other health improvements. Adopting a clean diet  leads to better health. Some of these improvements include lower blood pressure and better cholesterol levels. Other changes, such as feeling better overall and having more energy, will be noticeable only to you.
• Think of what you've gained. You're on your way to a happier, healthier life, with increased energy and reduced risk of serious diseases, including cancer, diabetes, stroke, high blood pressure, and heart disease. As a result, you'll have more time, and energy to devote to the people and activities closest to you.
• Be proud of yourself your taking the steps to get healthy it might not always be perfect but your trying and that's what matters! Keep your mindset strong!

Tips to help Relieve Belly Bloat

How To Relieve Bloating

• Drink, drink, drink - water that is. The more water you drink, ironically, the more water will be flushed through your system.
• Grapefruit juice (6 oz per day) is also a "natural" diuretic which helps to control bloating.
• Avoid alcohol, especially in the evening.
• Eat, eat, eat fruits and veggies, as well as high fiber foods. These foods also "flush out your system". Whereas carbs absorb water, these foods contain water.
• Move, move, move - exercise gets everything moving. Exercise also increases body temperature causing the body's metabolic rate to increase. And it also helps "flush out your system".
• Get an adequate calcium intake - studies show that women who aren't getting enough calcium are more likely to experience bloating than women who do. How much do you need? 1,200 mg/day if you're premenopausal; 1,500 mg/day if you have passed menopause. For most women, this means they should use supplements to get what they're not getting in their diet.
• Find out if you're lactose intolerant - if so, avoid milk and other dairy products, which will cause bloating and other problems. But be sure to get your calcium in supplements.
• Some doctors think magnesium deficiency may also contribute to bloating. The amount of magnesium contained in a multivitamin is generally enough. For women who need more magnesium to combat bloating or to boost their metabolism, a dose of 400 to 800 mg/day for the second half of your cycle is recommended.
• Vitamin B6 supplements can help with many of the symptoms of PMS, including bloating: the recommended dose is 200 to 250 mg/day in the second half of the menstrual cycle. 
• Control salt/sodium intake: passing on the saltshaker at the table and in the kitchen is an important first step, but many prepared foods and beverages have more sodium than you'd think. Read the labels. Avoid cured, smoked and processed meats, as well as highly seasoned foods and soy sauce (which has 920 mg of sodium per tablespoon!).
• Stay regular: many women experience bloating along with constipation. While increasing dietary fiber, water intake, and exercise will all help this as well; sometimes a gentle laxative is necessary and can provide great relief. Several herbal teas can provide similar relief, such as peppermint or ginger tea.

If your bloating is continuous, and not just associated with your menstrual cycle, discuss this with your physician, especially if you notice other symptoms such as constipation, pain, or increased abdominal girth. In those cases, you will need to be evaluated for more serious causes of bloating.

Ways to stay Happy & Fit

Celebrate your victories whether you dropped some weight or reached a personal best in the weight room, find a creative way to pat yourself on the back...like a new sports bra from www.bodyrocksport.com use code VICKI for 10% off what a great treat!! Or a box of Quest Protein Bars www.questproteinbar.com/vroyer you deserve it your working hard!!

Visualize yourself reaching your goals take time to imagine how wonderful it will finally feel to meet your goals be successful and fit & strong all because you worked hard :) Kind of like how you feel right after an amazing workout that on top of the world feeling.

Surround yourself with people who support your lifestyle and your fitness goals. Ditch the naysayers lord knows there are plenty of them lol...
The more positive people  you have around you the better you will feel. Negative people have a way of sucking the life out of you so be careful who you surround yourself with.

Wake up each day with a smile and a good attitude and you'll do great ....you can have it all all you have to do is work hard, be consistent and commit to it ............You Got This!

Today is a new Day

I must say myself that I can't stand this saying!
I have heard it so many times that I could scream. For anyone who wants to achieve results

with their physique this is not something you should allow yourself to say. This can be an easy way of letting yourself off the hook. Today is not another day today is now the day you have to start over from the choices that you made.  What it is is when you make certain choices there are consequences that come along with them not just guilt for another saying I can't stand (Falling off the Wagon) but also cravings and the spiral that you were gaining control over. If you don't put yourself into situations you won't have to deal with them think it out I mean really is it worth it? If you know your going to be upset and feel like crap after you eat it is it worth it? You have goals of where you want to be and well it sounds good to say these little slip ups won't hurt you but guess what they do they ALL add up over time....they really do. You can get into this spiral to where your saying it more then you realize and then you think ......why am I not seeing results? To see results you really do have to be super strict ....people ask me all the time about my Abs ...it's not easy not at all when I say I eat clean I mean clean, that's what it takes no sweet treats for me but well I want it bad enough that those things aren't even a thought. I don't think of those things as things I can't have I think of them as things I DON"T WANT. They serve me or my goals no purpose. So before you act think out the consequences think before you grab that next (thing) that will make you want to start over with a new day. Nope sorry not going to fly with me today is the day and the choices that you make are the results that you will get plain and simple. No EXCUSES.... NO WHINING....not if you want it! So please for the people who are out there wanting it stop wanting it and take it on 100% and don't back down you can do it!!

Your Time Will Come

I just want all of you to know that all the things your feeling are normal ...days that you get frustrated and annoyed at maybe not seeing as much results as you would like but it will come. The secret to it is to not give up or give in to the bad foods and missing workouts etc. you have to stay the course and follow through.
If you really want to reach your goal then don't allow yourself off days or those cheat meals until you reach your goal ...when I was working on my weight loss I worked hard and didn't focus on what I couldn't have because you know why? Because I wanted it too bad to care no pizza or cake or treat was worth more then my goal. You have to commit to the change and know that everyone is different and no 2 people will have the same results. It's a learn as you go kind of thing.
Another thing is with your food keep it simple, make food ahead of time and never miss meals. Train hard and it will all fall into place. If your better then you were 3 months ago then what's the problem? Stop being in a rush to get there because honestly when you GET THERE your going to realize your still going to want to push more lol ....there is no there enjoy where you are now and work daily to improve. Stop stressing and enjoy being healthy and just try to find things that work well for you and that make you happy. Isn't that what it's all about?
Your all doing a wonderful job stay positive and i promise it will happen if you stay committed and focused ....YOU GOT THIS~~!!

Competing ...know your a winner for stepping on the stage

I believe everyone should compete atleast one time in their life. There are really no words that can explain all that goes into preparing for a show. My first figure show was in 2005 and that show was for me a way to get into shape and also try to break some insecurity issues I had lol what better way then getting on a stage in 5" heels in a tiny bikini :) I was so proud of myself after that show and felt incredible after I completed it. I pushed hard and stuck it out and that was priceless. Goals are great to have for that very reason. Then 4 years later in 2009 I did my 2nd figure show and went to the biggest OCB show there was the Yorton Cup my conditioning was so much better then my first show and to me that's what really matters. Shows shouldn't be about a trophy shows should be about self improvement and pride everyone who steps on the stage in my mind is a winner ...it takes alot both mentally & physically to compete and you might not win or place but you entered and you completed you goal that's huge! Too many people leave feeling down on themselves wishing they did better but think of how far you got from when you started your contest prep the body is a tricky thing it doesn't always do what you want it to it's all a learning process. So if you compete know your a winner no matter what!

Goals ...why they are helpful

Goals

Why set goals? Every one of us may spend countless hours to think about our present life and future. Almost everyone wishes to change our lives. We all want to change or improve something. The first step is to set goals.

What are the benefits of goal setting? There are many of them and many reasons for setting goals.

1. You gain control of your life

Goal is like a GPS in life. It gives you direction and helps you choose where to go in life. It makes you vision about your ideal future and to turn it into reality. When you have achieved the goal, you improve your life and become a better version of yourself.

2. You focus on the important things

Goals help us to sort out what is important and what isn't. You will only focus on the things that you want to achieve and spend precious time on them.

3. You will make good decisions

Goals help you identify and establish your priorities and make the right choices based on the long-term view of what is most important to you.

4. You can finish the task efficiently

You will focus and concentrate your time and energy on the task. Keep away all the distractions and this make you efficiently.

5. You will be self-confident and enthusiastic

When you set a goal and measure the achievement, you are able to see what you have done and what you are capable of. This process of achieving goals gives you the confidence and a belief in your self. And you will become very proud of yourself and your accomplishments.

6. You will make progress

After you have achieved one goal, you will try to achieve higher goals. You will see all the progress you have made when look back. It's amazing what you can achieve when you set your mind to something.

7. You are closer to success

Goals are the starting point of success. The rest is up to you! You got this!!