Fitness Model Alicia Lembruni | Female Fitness Model | Nutrition Specialist/Trainer

SWITCH UP THOSE WORKOUTS! DON'T B AFRAID 2 TRY NEW THINGS!!

2010-11-05T19:29:00.005-07:00

I know we all get comfortable & complacent in the gym & get into a rut of never changing our workout routines. It's very easy to do & I admit I am even guilty of doing this many times while being in the gym. However in the last couple of moths I have been trying to implement new exercises into my workout routines. I took up jump roping many months back as the last time I had actually jumped rope was when I was a kid many many years ago.

I went out and bought a fairly inexpensive jump rope & would go into the aerobic room in my gym when it was free and jump rope for as long as I could trying to work on my form and speed. After a couple months I actually started becoming good and knew that if I kept at it I could get even better. Now I go into the gym and jump about 3-4 days a week for about an hour at a time. Jumping rope is one of the highest calorie burning cardio exercises you can do. Not to mention if you put on some good tunes you would be amazed how fast the time goes while your jumping.

What I am trying to say is that sometimes we need to learn to step out of our comfort zone and try to master something new that we never thought we would be good at. I also started bringing in my boxing gloves to the gym in the aerobic room where they have some heavy bags and I would interval my jump rope with hitting the heavy bag for so many minutes. I began to even incorporate my own little cardio circuit routine, hitting the bag, jumping rope, sprints & even doing some push ups.

All you need to do is use your creative mind and put different cardio exercises together and make your own circuit routine. Like I said we all get bored going to the gym jumping on the old treadmill or elliptical well get out of those same ol ruts & make your own new cardio routines. You'll fine that with the right tunes & exercises you will begin to enjoy your cardio sessions.

I look forward to going to the gym knowing its my cardio day to possibly just jump rope for that hour, because it's a challenge for me to be able to master different jumps on the rope that I didn't think I ever could. Turn your workouts into challenges & start mastering them. Everyone needs goals to help them strive farther in their workouts, as soon as I started making mine, I started surprising myself in my abilities.

So next time you find yourself in a rut in the gym, think of turning that same ol routine you always do into a challenge & doing what you thought was impossible before possible. I believe we are our own worst enemy, when we believe we can't then we can't so turn that around and believe you can & you will.

Make your workouts enjoyable & challenging! Results come quicker when we switch up our routines & shock our bodies! So next time your in the gym, try something new & trust me you'll reap great rewards!!

R BODIES R LIKE A FINE WINE-GETTIN BETTER WITH TIME..

2010-06-20T19:13:00.004-07:00

Does the thought ever cross your mind that the older you get the better you look? Well as crazy as that sounds I believe it's true. I look back at my younger years & the progress I had made with my body & it is in no way as good as it is compared to right now in my life. The older we get the more we master the skill of manipulating our bodies to do and look the way we need them to.

As I competed through the years I was always trying new things, doing different workouts & adjusting my food. I would have to say the biggest thing I learned was how to stay lean all year round & not have to work so hard such as I did in the past. Many of us think that hours of cardio & lifting is the key to changing our bodies. When in fact that is only a small percentage in losing body fat to change your look. Once you learn how to manipulate your food into knowing exactly what works for you then you have just mastered the first step in getting the body that you want. Keep in mind that this is based around a healthy clean eating plan.

Your exercise regiment is def. a factor in the way you look don't get me wrong but your food is what gets your body to that first step. I can honestly say right now in my life that I have learned that I don't have to eat every 3-4 hours these big meals & do tons of cardio to stay lean. I learned the clean foods that work well in my body and digest properly which is key in looking the way I want. I also know how many calories my body should be taking in each day that way I am not over consuming calories in which I may never end up burning.

I have conditioned myself now to know exactly what I can eat & not eat to keep me staying lean. I do not do near as much in the gym as I use to which is absolutely wonderful. More is not better as some people are misled to believe, it is actually nothing more than a waste of your time.

Like I said just because you turn another year older esp. for us women it doesn't mean you can't be in better shape then when you were years ago. The question you have to ask yourself is how bad do you want it? I believe that you will do whatever it takes to achieve the look you want. I love the fact that when I go to the gym I am always striving & challenging myself to do things that I could never do before. When people see me in the gym they would never guess my age because of not only the way I look but the vigorous exercises that I do while I work out.

I find that these days many people, of course depending on the gym you attend, don't really push themselves to the limit as they should. I am in no way saying that is what one has to do but I figure if I've got one hour in the gym then that one hour is gonna be full force ahead with my workout pushed to failure. We reap what we sow. When we watch our food & focus our minds to really give our all in our workouts the results will come.

Our age has nothing to do with it, your choices have everything to do with it. I'm so sick of hearing woman in the gym telling me oh well your not as old as I am, I've got kids or some other lame excuse. Honestly, I'd feel better if they told me the truth and said they didn't want to exercise or eat properly because the rest is a crock of crap. I'm not a spring chicken so excuse #1 is out the window, & I have tons of friends who have children and they look like they could be walking off a stage from a fitness competition-so excuse #2 is gone.

If I hear someone say that they don't have time to workout then I realize at that point that they just don't want it bad enough. I choose to get up at 4am to work out because that's the only time I have before work each day. Again, self discipline is everything and age is just a number and only that.

So as I approach my years as an older woman I can feel very confident with myself because I know that I look better now in my life then when I was in my twenties. I will admit it is a lifestyle and you need dedication skills. Then again something worth having, such as a beautiful body should take work, if not then it's not worth having. Nothing good comes without work!

So next time you think you can't have the look you want or you tell yourself it's because your too old, you don't have enough time, or you have children. PLEASE-just be honest with yourself and quit making excuses because we all have time for what is important to us!! Don't make excuses!! Set goals for yourself NOW & you will achieve them if you really want it bad enough!!!

ALI'S SPINACH & SHRIMP SALAD

2010-05-24T19:20:00.002-07:00

We have all had those days where we do not feel like cooking but yet we are so hungry we know we need to whip up something! Well this recipe hits the spot & takes no time at all!! Again using organic foods is your choice but you do not have to..:)

Ingredients needed:

5 cups organic baby spinach
10 large fresh raw shrimp
1 tablespoon fresh oregano
2 tablespoons fresh lime juice
3 tablespoons organic extra-virgin olive oil
1 tablespoon capers
2 large bell peppers diced-one-red & one yellow
1 teaspoon olives-Kalamata pieces
1/4 cup pecans
sea salt & ground pepper 2 taste

Cooking Directions:

You will need to put your ten large pieces of shrimp on skewers & place them on the grill till cooked. Make sure you keep your eyes on them so you don't over cook them.
Mix the olive oil, lime juice, and oregano together in a large mixing bowl.
Season with a pinch of sea salt & pepper for taste.
Then add the spinach, bell peppers, capers, & olives to the oil mix.
Lastly top top the salad with the pecans & grilled shrimp.
Mix the salad thoroughly & serve on chilled salad plates. ENJOY!!!!!!!!

ALI'S NUTTY ALMOND TREATS

2010-05-23T21:49:00.006-07:00

ALI'S NUTTY ALMOND TREATS

This recipe is amazing!! Especially when you get those cravings where you want to have something sweet but healthy as well to eat! Remember you can choose if you want to use organic ingredients or not. That is strictly a choice, I just prefer too..:)

INGREDIENTS YOU WILL NEED:

2 cups organic brown rice flour
8 ounces almonds which you will finely ground into a powder
2 teaspoons baking powder
3 organic brown egg whites & using only 1 of the egg yolks
2 teaspoons natural almond extract
1/2 teaspoon sea salt
3 tablespoons organic sesame seeds
4 ounces organic sucanat
2 ounces organic raw tahini

Baking Instructions:

Preheat your oven to 350 degrees.
Mix all the dry ingredients together except for the sesame seeds.
Mix the eggs, almond extract, tahini & sucanat together.
Then add the mixed dry ingredients into the bowl with the eggs, almond extract, tahini & sucanat. You will mix it really good until a smooth dough is formed.
Form about 10 small cake squares or if you can fit more onto a greased or non-stick baking pan.
You will sprinkle each cake square with a few sesame seeds.
Lastly place the pan in the oven and bake for about 30 minutes or until done. Just keep your eye on them so they do not overcook.
Once they are baked enough, take the pan out to cool.
Then ENJOY this yummy nutty treat!!!!!!

EVIAN & ALI'S PEANUT BUTTER PROTEIN BALLS W/ SPRINKLED SHREDDED COCONUT TOPPING

2010-04-20T20:38:00.006-07:00

This is one of the easiest yummiest protein filled treats ever! This recipe was created by Evian Delly & myself.

INGREDIENTS:

1 jar of Naturally More P.B, cashew butter or crunchy almond butter-u choose whichever one you prefer.

5 packs of Stevia

1/2 cup-or if you would like more then make it 1 cup of organic oats or Quinoa Flakes-again it's your choice on which one you prefer to use.

7 scoops of whey protein

1/2 cup of honey

1 cup of organic shredded coconut

PREPARATION:

Depending on how big of batch of balls you would like to make will depend on the amount of ingredients you add. So you could use less then the suggested amounts of ingredients if you want to make less balls.

In a large bowl you will mix the p.b or whichever you choose, then next mix in the Stevia. Be sure to mix this well.

Next you will add the protein, organic oats or Quinoa flakes if you prefer all together in the bowl. You will then add the honey last. Make sure that you use your hands to mix the ingredients in the bowl so that you can make the size of the balls you would like.

Once you have made them into balls then lastly you will roll them lightly in the organic shredded coconut. You can then place them in the refrigerator for a bit to chill or you can eat them right then. They will be ready to eat as soon as you have rolled them with the shredded coconut. I like to refrigerate them for a bit then pull one out as a treat when I am hungry.

If you are not a fan of coconut then make them without as they are just as tasty..:) Again if you do not want to make a huge batch then modify the amount of the ingredients you add to get the amount you want.

This a healthy treat that can be eaten at all times..:) ENJOY!!

ALI'S LOW CARB PROTEIN PANCAKES-BREAKY OF CHAMPIONS

2010-04-20T16:07:00.004-07:00

This recipe is very simple & takes literally no time to make! It's as low carb as you would like 2 make it! If you want more carbs then feel free to add more fruit or anything additional but I like to keep it simple!

ALI'S LOW CARB PROTEIN PANCAKES

INGREDIENTS NEEDED:

4 egg whites- I prefer 2 use the whites from brown Organic eggs
dash of cinnamon
1 tablespoon ground flax seed
dash of cinnamon
1 packet of stevia
1/2 scoop of protein powder-(I use DYMATIZE NUTRITION Elite 12 Hour Protein Blueberry Muffin 1/2 scoop with a dab of low carb dutch choc. Isopure)
1/2 small organic banana
Handful of blueberries
2 teaspoons sugar free syrup/or real maple syrup

Preparing:

Mix all the ingredients into the bowl except for the fruit.

Make sure your skillet is turned on medium to hot as you do not want the pancakes to burn.

Pour the batter onto the pan and then add your desired fruit. I pinch pieces of the banana & blueberries onto the pancake as it is cooking.

REMEMBER-since you have no batter or carbs to hold the pancake together like a regular one you have to watch it closely while cooking. Due to all the protein it will get hard fast so I just leave it on for say 30 seconds or so & flip. I leave it a little runny in the center so it is not completely all cooked because it gives the pancake a better taste. Hard pancakes are no good..:) The key 2 making this recipe is cooking the pancake just right & quickly just enough so that it does not get hard.

Once you cook the pancakes then feel free to add your warm syrup/sugar free syrup-if so desired, or even plain! Then ENJOY!!

Please use whichever protein you like for this recipe as well as the fruit. I like this because it is low carb & it tastes great as long as you watch the pancakes & cook them right. You will understand what I am talking about once you make the pancakes.

I am also not a fan of anything sugar free but many people are so for those of you that are then feel free to use the sugar free syrup. For those of you that are not then you can either not use any or use a teaspoon of the real syrup..:)

THOUGHTS & EXPERIENCES THRU MY EYES AS A FITNESS MODEL & COMPETITOR

2010-04-16T00:59:00.003-07:00

I started competing thirteen year ago when I was 24 yrs. old as a fitness model & fitness competitor. Before I got into the industry I use to go watch all of the fitness/modeling shows to see what this craze was all about and after watching I knew that this was the industry for me. Competing in shows takes more then anyone can really imagine until one has experienced it themselves, it is not just getting up on stage prancing around in some little bikini as some people may think. The biggest thing about competing is you have to be selfish as this is a sport all about you which means, making your food, doing all your workouts & not going out with your friends at night to eat when your training. Those are only a few of the sacrifices that you will give as there are more.

I've learned discipline, dedication, self control, sacrifice & mostly how to manipulate my body to get it look the way I want. When I competed in my first show I really had no idea what I was doing nor the sacrifice I was about to be making in my life. It was long sessions in the gym for cardio/weights as well as a complete calorie restricted diet of only certain foods. So I realized if I wanted to be on stage I had no choice but to give it my all & do what it took. My first show I needed to start out with a 12 week diet just so I could take it slow & lose the body fat the right way instead of crash dieting it off which is always no good. I learned to become a real good cook because I was constantly in the kitchen making my food since I needed to eat a meal every couple hours. I would wake up every am at 4am and go train then come home prepare my meals for the day, go to the office & then on occasion go back to the gym for my second session if needed.

That became my life as a fitness competitor, always cooking, dieting & traveling all over the country competing in shows on the weekends. When I look back the biggest sacrifice was the years I gave up in my life not being a normal human being because I was so consumed in competing I isolated myself from the daily world. Don't get me wrong I loved every minute of it but now years later looking back I see the big sacrifices that I made. As I continued competing the dieting would very for how long I needed to start out before a show to be ready, and that is why maintaining is so important in competing. Too many people say they have these on/off seasons well guess what no that is untrue. Whenever you hear someone say they have an on/off season unless they are an endorsed athlete making bank then in my opinion it is simply an excuse for them to get fat. I do not see any other reason for these competitors to gain so much weight and not look themselves once the shows are over.

I learned many years later after being in the sport how to maintain my weight all year round so that when I wanted to compete, fitness model, go on a casting call or whatever job it may be, I wasn't that far off & didn't need to kill myself dieting to get where I needed to be. Once I mastered that part the rest was so much easier because I didn't have to diet as long nor do all the cardio. Like I said the biggest mistake competitors make is letting themselves gain to much weight after a show. Then when show time rolls around again they have to take 3-5 months if not more to get it off and that to me is ridiculous. My motto has become "On season all season, there is NO off season".

After competing in my first show I got involved in fitness modeling. It only made sense that when I trained so hard to look so good that I should only show off my hard work through my pictures. As with competing its fairly similar to doing a photo shoot because yes you have to diet to be lean, need to be tan & always have an amazing hair & makeup artist. Hair & makeup for a shoot is highly important because it really does affect how your pictures turn out after wards. Photo shoots are basically like an investment, if you put your time and money in to buy sexy gorgeous outfits, get your hair and makeup done, make sure your body is on point then your pic's will show that in all of your images.

If you skimp out and don't tan & pay for a professional hair and makeup artist then you will have poor quality pictures & you won't be happy with the results as I have experienced that many times in the past. I also think one of the other most important things in fitness modeling is the photographer you are working with. Research your photographer & if you don't feel comfortable do not shoot with that person or bring an escort with you. Also watch what you sign some of these photographers have models signing all kinds of crazy stuff and the models are not really even reading what they are signing. I've been fitness modeling for many years & still to this day do it! I love being in front of the camera shooting amazing images & always coming up with new shoot ideas. It allows my portfolio to be versatile giving people the opportunity to see many different sides to me & who I am as a person.

When I prepare for a photo shoot now because I have learned how to maintain my weight, I may just take the week prior to do a no to low carb diet the week of depending on how I look. I also eat very clean & workout daily. Then the day before I get spray tanned and usually do a little shopping as I like to always have new outfits for the shoot. I don't like shooting in outfits I have already shot in at a different shoot. Besides it makes it fun knowing you have new cool sexy outfits to be shot in..:) There is a lot of sacrifice in competing and in fitness modeling, there's no magic pill to take off weight and be ready. It's all up to you & how bad you want it as with anything you do in life! I have sacrificed many years of my life in this sport & wouldn't change it for anything. I have met so many wonderful people & worked with some of the most amazing photographers.

So if your considering being a fitness competitor or dipping your foot in fitness modeling make sure you are willing to give 100% of yourself or it's not worth doing. It's a sacrifice of endless workouts, clean dieting, buying clothes, hair & makeup, professional photographers, but in the end the results are all worth it. I've had the pleasure of working with one of the most amazing photographers in the valley Tony & Char Mandarich & they exude professionalism in all their work. If you check out my fitness modeling website at http://alicialeombruni.com you will see their amazing photos everywhere.

You get out of life what you put in to it-so do the work & reap all the great results. Competing & fitness modeling is a wonderful experience & if you are willing to sacrifice a little you will be surprised with the changes you can make to you body & have that body you've always wanted, I did! Good luck to all of you who decide to venture into this industry of competing/fitness modeling. It's changed my life for the better & I find the older I get the better I look because I have learned the discipline & sacrifices it has taken me to get to where I am today..:)

The pic. I have attached in this post was taken at Lake Pleasant in Phoenix, AZ on April 11, 2010 by John Mitchell at http://JohnBBpics.com. He is another amazing photographer out of Connecticut that I had the pleasure shooting with!

R U CRAVIN THAT SUGAAAA???

2010-02-01T18:31:00.004-07:00

CHOCOLATE, COOKIES, BROWNIES, SUGAR-COATED GOODIES, etc.. And the list goes on & on & on!! What happens when we eat clean all the time and ignore those cravings that our body yearns for once in awhile? I eat clean pretty much most of the time but what I have recently found out is that denying my body that treat when the craving is strong may not always be the right decision.

I think that if you eat clean all week long you should allow your body that "cheat" meal on the weekend or whenever you decide that cheat meal should be. I found that ignoring that craving to allow myself that treat was only leading to over-indulging when I decided to have that sweet temptation. That only resulted in consuming excess calories & feeling miserable afterwards because I was making up for lost cravings. Obviously if you are training for something, have some photo shoots or whatever it may be coming up then of course you may want to wait on having those cheat meals till afterwards. I would say as a general rule of thumb when you eat clean all week you deserve a reward and you should treat yourself to something yummy.

I don't mean go drive to the largest buffet in town & pig out for an hour as your cheat meal but eat something yummy that your craving while maintaining portion control. Once you've had that cheat meal that your body is craving then your body should be satisfied and back on schedule till the next cheat meal. I find that solution works best for me in maintaining balance in my diet. If I ignore that craving when it hits me then when I do finally give in my calories for the day quadruple. That's not a good thing so to avoid that from happening I enjoy my cheat when it comes time!

Eating healthy is about finding balance within yourself & depriving yourself all the time only results in the opposite! All I am trying to say is that you can eat healthy all the time but if your body is craving something sweet or salty you need to reward yourself that meal sometimes. Your body just as your mind needs change so we need to listen to it and do it!!

Many times you will find that after you consume that cheat meal you may even look better then you did before! Allowing yourself a treat is not a bad thing, it only becomes bad when you have no portion control & you start binging. You will not have a binge if you do not deprive yourself all the time.

I am a sweet lover over salt so on the weekends or whenever I designate my cheat meal to be I take it in sugar instead of salty foods! You need to enjoy life and taking away all the good stuff it has to offer will only lead you to misery!!

My advice! Eat clean & make sure you have that cheat meal in your eating plan somewhere! People get very cranky especially when it comes to food and eating clean in general! Don't make those miserable around you because you are depriving yourself of something you shouldn't have to!!

**REMEMBER** keep counting your calories daily and know how much you need to burn!! That way it won't matter when you have that yummy treat! It won't show anyhow-or it may surprise you & you will look better...:)

KICK IT UP A NOTCH-CHANGE THAT WORKOUT!!

2010-01-05T19:59:00.004-07:00

Don't we all get tired of training the same old way we always do in the gym? I will answer honestly on this one and say YES we all get stuck in the same routine that we always do just because it's habit and probably for the most part pretty easy. I am a huge creature of habit as most of us are and had to finally make a conscious effort to change my routine at the gym.

I think the first step to figuring out how to change your routine is figuring out what you are trying to accomplish thru your workouts. What kind of results are you trying to gain and what are your main goals for picking that different routine. I know for me I wanted to keep the lean look that I have so I found a program called Tabata training. It involves performing different exercises that are timed in 20 second intervals with a 10 second rest in between for a total of 8 sets. I combine weight training exercises as well as cardio exercises in this particular program. I may do a set of sprints as one exercise and then I may throw consecutive punches on the heavy bag as hard & quick as I can for another exercise. Next, I may do upright rows using a straight bar with the cables and tricep push downs with the straight bar for another. I found that starting out with cardio intervals first and weight training intervals next worked well for me.

This type of training not only keeps me staying lean but takes my cardiovascular skills to a whole other level that I never knew existed. I also found that with my weight training I was able to focus more and see results quicker then in my old mundane workouts. I also started taking boxing lessons a couple times a week. I found this to be an amazing cardiovascular workout as well as upper body workout. I believe in changing up your workout programs about every 4-6 weeks depending on what your goals are and what results you are trying to gain. Our bodies also get content and use to the same old routines that we do so they need to be shocked continuously in order to produce more effect results. Change is good not just in our everyday life but in our workouts as well!

If you realize that you are not quite getting the results that you are looking for or you find yourself daydreaming while working out in the gym-I'd say IT'S TIME for a new workout program ASAP!! Listen to your body and make that change! Once you do I promise you will not be sorry! I know for myself when I finally took the initiative to switch my program I was very happy with the end results..:)

Next time you look in the mirror ask yourself if you are happy with what you see! If not it's simple, switch your workout program, shock that body, eat clean & most importantly count your calorie intake daily!! You will love the results as well as the new workouts! I know I do!!

MERRY CHRISTMAS & A LIL THANKS!!

2009-12-25T08:49:00.002-07:00

Just want to wish everyone a very Merry Christmas & Happy Holiday! This is a Holiday to be thankful for all the blessings that we have been given. I thank God who has blessed me with the most amazing family, real friends & my health which allows me to get up everyday & do the things that I do!! I want to thank everyone who has supported me, visits my website & especially those who read my blogs! I really appreciate it, it makes me happy knowing that I can help someone even in the tiniest of ways!!

Enjoy the day but REMEMBER do not be a glutton & overeat because the pain you will feel later will not be worth the 5 minutes of pleasure you will have today!! Eat whatever you like today, enjoy those treats but try to do it throughout the day & in small portions! Your body will be thanking you later!! As for me I will do the same! I will def. be enjoying a piece of Jack Daniels Pecan Pie but just not the whole pie..:)

Again Happy Holidays to all! Be safe, moderation is key & give thanks 4 all of the good things that you have in your life!!

MY SPECIAL HOMEMADE PROTEIN COOKIE RECIPE!

2009-12-20T23:52:00.004-07:00

This is my very own homemade protein cookie recipe! These cookies are not only healthy, low fat, but made with the finest organic ingredients!! They taste amazing!! This recipe can also be made with non-organic ingredients,white eggs, & plain chocolate chips. I just prefer the other ingredients.

You will need the following ingredients:

1 organic banana peeled & mashed
1 cup organic cashew butter, almond butter or peanut butter-whichever one you prefer best.
1/3 cup Stevia
2 organic brown eggs (egg whites only)
1/4 cup sugar-free maple syrup
1 tsp. vanilla extract
2 cups wheat unbleached flour
1 tsp. baking soda
1 cup organic quick oats
2/3 cup organic grain sweetened chocolate chips or carob sweetened
1 cup chocolate isolated whey protein

Instructions:

1. Preheat oven to 300 degrees F. Make sure your cookie pan or sheet is non-stick.

2. In a large size bowl mix together the mashed banana, cashew, almond butter or peanut butter & Stevia. Mix until smooth & then add in the egg whites, maple syrup, & vanilla extract.

3. Next mix in the flour & baking soda and blend: stir in the oats & chocolate chips.

4. If your batter seems dry and not very moist due to the protein you can always add 1-2 more egg whites depending on how the batter looks if need be.

5. Roll dough into small balls, then flatten each ball down a tad using a spatula. Make sure the balls are fairly small because if you make them too large they will puff up and tend to get really dry if cooked to long due to all the protein.

6. Bake for about 10 minutes but KEEP your eye on them. You don't want to leave them in too long or they will get dry and hard. It's okay to take them out if they are still a little moist in the middle, you do not want to burn them by leaving them in the oven that long. After taking them out of the oven, let cool for about a minute or so & then remove them to a cookie sheet or plate. Let cool for about 5 minutes then ENJOY!!!

KEYS TO MAINTAINING WEIGHT ESP. DURING THE HOLIDAY SEASON!!

2009-12-17T10:31:00.006-07:00

One thing that I think is a constant problem with competitors or even perhaps models is the fluctuation of weight and not being able to maintain a good healthy weight for ones self year round after a competition or an event is over. I know when competitors do a competition as I have for the last 12 years the most critical thing is learning how to maintain your weight once that show is over. Too many people end up restricting themselves so much thru the contest prep that after the show they have no self control and can not stop eating. Later on those long eating spells turn into binges and then weeks go by and you've now gained 15-20 pounds.

I've learned thru my experiences that you need to know the right amount of calories needed for you body to maintain the look that you like. Once you have figured that out then you need to add in your food accordingly so that you are not constantly eating and binging throughout the day. If you know around how many calories you need to take in per day then your body will never change because you will be able to see that you are maintaining your weight. You will know this by looking at your body in the mirror as well as feeling how your clothes fit. Another important factor is knowing the calories you take in verses the calories you burn each day. I know not many people want to take the time to figure this out so what I would recommend highly is that you at least know on average how much your calorie count should be daily for your particular body.

Once I mastered that plan I was able to maintain the look I wanted so when I was called for a photo shoot, an event, casting call or whatever it may be I was ready right then. If I thought I may need a couple of days to drop a little water weight, no problem because I was already where I needed to be. Another important factor is when you do compete in any fitness event you should never be more then 15 pounds at the most from the look you need to have on stage. If you are what happens is most people jump on the crash band wagon and kill themselves taking off the weight yet to put it right back on when the show is over. I call that the infamous yo-yo effect which kills your metabolism and reeks havoc on your body.

When dieting for a competition or fitness event you need to ease into it slowly and give yourself the proper amount of time to get yourself ready. Only you know your body and how fast you can make results so start early don't wait till the last minute where you have to do 3 hours of cardio a day and cut your calories to nearly nothing. Dieting that way really leads to binging after the show because you are depriving your body of almost everything it needs to function normally. I've had great experiences competing as well as modeling in all the years that I have but the biggest lesson that I have learned is how important it is to maintain your weight and not yo-yo every time you decide to do something.

If you do not maintain you will lose out on many opportunities that will come your way because you were not ready for them. You also harm your body each and everytime you need to lose so much weight before stepping on stage for a competition. The model that is most successful is the one that is always ready at a moments notice not the one who needs months to get ready.

YOU ARE WHAT U EAT!! WATCH OUT 4 THE HOLIDAYS!!

2009-12-09T22:15:00.006-07:00

Many of us may laugh at this statement but when you really think about it isn't it the truth? I have found that what we put in our mouth portrays what are body looks like. A good percentage of overweight people eat fast food and consume lots of sugar so it is safe to assume they resemble the foods they are putting in their mouth. What I believe is that you can have the foods you want in life but in moderation only. I eat clean all during the week and then choose one day on the weekend and allow myself that cheat meal to have whatever it may be that I am craving. That way I am not eating junk all the time but I am treating myself for all the self discipline that I have shown all week long.

I believe if you are counting your calories daily then you are able to add in some things into your diet instead of waiting till your designated cheat day because you know the amount of calories your body needs to maintain daily the look your happy with. If you do not know the amount of calories your body needs daily that then it's best to designate a cheat meal on the weekend. Often times what many people do is have a sweet or salty food here and there and before you know it they are eating those foods on a daily basis. If you give yourself the taste of a tempting food all of the time then your mind will crave and want that taste all the time. If you rarely eat that treat all the time then you will not miss it because your not use to it's taste. We forget how good junk food can taste when we don't eat it on a consistent basis. Especially when you are really happy with the way you look, you do not even want to put that bad food in your body to ruin all the hard work you have done. You will not ruin that look if you allow yourself a specific day to have those foods you are craving!

I find writing out your meals or having the same meals daily works great in keeping the look you want. You never want to deprive yourself of something you really want and you shouldn't have to do that. If you are eating a healthy diet daily then if you have a cheat meal here and there it should not affect the way you look. Like I said if you eat fast food all the time or half the time then your body will show those results. If you are eating healthy foods all the time then your body will reflect that as well. I think where competitors may go wrong is that they give themselves an on season and off season look. My opinion is that unless your an endorsed professional athlete making a lot of money, I don't really know why anyone would say that as it makes no sense to me. Other then to give yourself the excuse that it's okay to eat whatever you want when you are not competing and to eat clean when your are.

If you just eat regularly small portions of the right food and have a cheat when it's time then you will maintain a great look year round. There will be no need for an off/on season when you do decide to do an event or competition because you will already be close to the look you need to obtain for stage. Know the quality of foods you are putting in your body. Our bodies are a temple and should be treated that way! If you want to have those six-pack ABS then you had better think twice about eating those cookies three times a week as I said we are what we eat!!

YUMMY OATMEAL-PROTEIN SURPRISE BREAKFAST

2009-06-15T14:56:00.003-07:00

For everyone out there who has those days where they do not know what to have for breakfast well this is for you as well as for all u health nuts out there too..:) It's simple-easy- and is done in minutes!!!

YUMMY OATMEAL- PROTEIN SURPRISE BREAKFAST

Ingredients:

¼ cup organic quick oats
1 scoop chocolate Isopure low carb protein or protein of your choice
1 small organic banana
Cinnamon
Cashew butter/almond butter
Stevia

Directions:

Just boil your water, add in organic oats.

Once cooked then you will add your 1 scoop protein powder, 1 small organic banana-jst cut it into small pieces, 1tsp. of either cashew butter or almond butter, touch of cinnamon, sprinkle of stevia, and then just stir it all together in your bowl.

If it gets too thick then just add some more water into your bowl and stir. It will be just right with adding extra water and it will not be thick.

This is a very simple- yet amazing tasting breakfast which includes all the right proteins, carbs & fats all mixed into one.

ENJOY!!!!!!!!!!!!!!!!!!!!!

MY MANDARICH MODEL PHOTO SHOOT!!!!!!!!!

2009-01-03T11:45:00.013-07:00

Hi All-

I want to wish everyone a very Happy New Year! 2009 is def. going to be a rockin year for me, I have alot planned and will be starting back into my training mode this week! I am gearing up for a couple of shows in April & throughout the summer. I will also be going to the Arnold Classic at the end of Feb. in Ohio. I am not sure if I will be working the booth for Redline/VPX or just going to have fun! Check back with me closer to and I'll let you all know!

Above is my video shoot that I did with Mandarich Photography, they are located in Scottsdale and do amazing work! So if anyone is looking for a photographer out there please contact them, they are the most professional and the best in town!! Go to http://www.mandarichmodels.com I had an amazing experience with them and loved all the pic's and the vid. above..:)

I hope everyone had a wonderful holiday season and is looking forward to a brand new successful 2009!! Remeber since this is a New Year, I hope everyone out there has set their fitness goals and is looking only to improve themselves this year!!!

Stay tuned in with me as I will be updating you on my continuing training and event schedule! Keep training hard, drink lots of water, stay healthy with the nutrition and most of all start out this New Year being positive!!!! Only you can change you!!! Wishing everyone the best in 2009!!!

PLACED 3RD IN MASTERS FIGURE AT WBFF-TORONTO, CANADA!!

2008-10-02T09:38:00.005-07:00

Hello Everyone,

Well I'm back from Toronto where I competed at the WBFF show. I competed in the masters figure and the fitness model categories. I have to say this was the best show I have competed in ever and I have been competing for over 11 years. Paul Dilett def. knows how to not only put an amazing show but how to treat his competitors with the utmost respect!!

The show was on time, ran smooth and his staff was extremely helpful and there for anything any competitor needed at anytime! I have never competed in a show where the competitor was treated so good! Not only was the show excellent but the prizes were awesome AND given out to each winner when the awards were given at the end of the show. Most shows I do the competitors are never given their awards much less the cash prizes they are told they are to receive. I was extremely impressed and will def. be back next year to do it again! The girls backstage were also extremely friendly and just really cool! I had an amazing experience!!

I was happy with the way my body turned out considering I had not planned on doing the figure division and was not all that strict on my dieting this time around. My advice to anyone competing is stay strict and true to your diet because when showtime comes you'll be happy you did! Again, I could have looked alot better but when you stray from your diet you reap the consequences such as I did, but in the end it turned out ok and I had lots of fun at the show!!!

Not to mention met lots of amazing people!! I'm not sure when my next show will be so for now I'm just going to focus on my normal training routine, indulge just a little bit and stay leading a happy healthy lifestyle!!! I hope all you out there are training hard, eating good and happy in your life!

Stay tuned as I will keep you all informed as to my next plan. I'll give you a little preview of what I'm up too: I'm starting a spray tanning business, me and my partner will be working with Jan Tana so once my business plan is finalized which should be real soon I'll let you all know all about my company and what we will be offering! It's going to be amazing, so you won't want to miss it!!!!!!!!!!!!!!!

CHECK IT OUTWBFF-TORONTO HERE I COME-SEPT.2OTH

2008-08-09T11:31:00.009-07:00

Hi All,

Well I wanted to let everyone know that I've decided to branch out and travel to Canada to compete in a show with a new federation that I have never competed in! This federation is the World Bodybuilding &Fitness Federation promoted by its CEO Paul Dilette. I will be competing in the Fitness Model Diva category which is similar to the divisions I have been doing in the past. This division has two categories: 1-is in a bikini/heels of choice and 2-a sportswear theme outfit.

I hear the show is supposed to be outstanding as he is giving over $70K away in prizes and lots of photographers and magazine coverage will be taken place at this event! I am hoping this show turns out to be as good as everything I am hearing it is! I will def. let you all know what I think when I return. If you would like to check it out you can go to http://www.wbff.com/ for all the show info. just in case any of you out there will be in Toronto at that time. The show will be taking place on September 20th.

So I am back dieting and training hard getting ready for this event as there is not much time left before I take off to Toronto! I hope everyone out there is eating well, getting pleny of rest and working out hard!!! I will be getting more pic's done soon and will be posting them into my gallery section-so please check them out!

Stay tuned as I will keep updating you on my progress/workouts as time goes on until I leave!

Remember stay healthy and be happy!

BACK FROM FAME SHOW-VIVA LAS VEGAS..

2008-06-17T10:28:00.002-07:00

Hi All,

Just got back from the show and I have to say it was not quite what I had expected. I had never done a FAME show before and it was extremely small as if no-one had ever heard of it before-quite unmotivating and depressing.

Anyhow, we all learn lessons in life and despite how small it was I was very happy with the turn out of my body! But from now on I will continue to compete in Fitness America Shows which is what I am use to! I know how the FAP shows are run and I am very happy with that unlike this experience.

I met some great people at the show and had a blast in Vegas!! The picture I have posted is of me and one of my closest friends Jana Stewart on stage in the Fitness Model theme wear division.

Well what's next for me you may be asking.... Well I am going to keep training and eating clean just maintaining where I am at until I compete in my next show which will be the FAP show in November-it use to be the Worlds in Hollywood but Lou-the promoter of FAP has changed its venue to Las Vegas. So I will be heading back to Vegas in mid-November to compete in that show!! I am very excited for the show in November it will be a blast as that show always is!!

I hope everyone out there is working out, eating clean, taking all your vitamins and getting plenty of rest! Remember, never fully deprive yourself of anything, moderation is the key.. Keep your portion sizes small and try to eat meals every 3-4 hours that way your bodies metabolism is constantly burning fat!! Have fun and enjoy your workouts!!! The results you reap from all your hard work def. pays off in the end!!!

TIME TO ROCK IT-ONE WEEK OUT-FAME-SIN CITY-LAS VEGAS

2008-05-24T13:02:00.003-07:00

Hi All,

I know it has been forever since I've updated you on my progress and what has been going on with me. So sit back and listen up while I share my latest experiences and progress with you all!

Well showtime is next Saturday, May 31st at the Planet Hollywood as I shared before in my last blog. I will be competing in the Fitness Model and Bikini divisions. I am so excited it is almost here as I have been training really hard for this show.

My daily routine has involved lifting free weights for about 45 min. and then following that with an hour of cardio each morning. I also do a second round of 30 min. cardio later in the evening just so that I can burn some additional calories. I work on different body parts each day and combine some together for a more efficient workout according to my needs and leg day always has its own day with hamstrings and some light calves involved in that.

My diet changes the closer the competition gets here as I tweak things here and there to suit my needs. My typical food plan up til the last 2 weeks was generally as follows:

1/2 cup organic oats

w/ 1 scoop Isopure Low carb whey protein

cinnamon/stevia/1/2 tsp. cashew butter

protein shake/Isopure

4 egg whites

4oz brown rice

protein shake/Isopure

4oz. turkey or occaionally super lean ground beef

salad with tsp. olive oil/red wine vinegar

That was the typical meal plan that I have been following. I just have added some fish in there now as well as some sweet potato instead of brown rice. I usually will also no carb for a few days the week of the show and then add them back in slowly as the show approaches. My diet is the plan that I follow that works for me and my body as we all have different things that work for each of us! So when doing a competition or trying to diet you need to really know what foods work best for your individual body to know what kind of results you can obtain best. I have found that these foods work best for my body, and since I am also lactose intolerant & have a chicken allergy I have to be very careful what I choose to eat when I am dieting.

Well there's a little bit for you as far as my diet goes! My training has been on key and the workouts have been great as well! Like I said if any of you out there plan to compete just keep dialed in with your body and try to get to know how your body responds to different foods/supplements. That will help you tremendously when trying to diet down as well as proper lifting and doing the proper amounts of cardio. That will also give you an idea of how much time you will need to prepare for a competition when you decide you want to do one!

This last picture was taken from a photo shoot I had done a couple weeks ago, I will be getting new pic's taken next week so please check out my gallery for some hot new pic's. My photographer Tony & Char Mandarich from Mandarich Photography are awesome and are located in Scottsdale if anyone would like to contact them for pictures. He and his wife are amazing and I would highly recommend them to anyone! Check out their website at www.mandarichphotography.com

Well that's about it for me right now! One more week to go and Viva Las Vegas FAME-SIN CITY-here I come! I hope you all out there keep eating clean, training hard, drink lots of water and get plenty of rest!!!!!!!!!!! Remember if anyone out there will be in Las Vegas next weekend on Saturday you should stop by the Planet Hollywood Resort and Casino and check out the show as its going to be amazing!!

Stay tuned in as I have new and exciting things coming your way soon!!!!!!!!!

COME JOIN ME IN VIVA LAS VEGAS-FAME-MAY 31ST

2008-02-24T15:22:00.004-07:00

Hi Everyone,

Yes, its been awhile since I've updated my blog here. But I wanted to let everyone know that I have been doing well and will be starting my training soon for my next show which will be put on by FAME. The show will be in Las Vegas at the Planet Hollywood Hotel on May 31, 2008. I will be competing in the Muscle Model division. This will be my first time competing with the FAME federation as well as in the Muscle Model category.

I am very excited to see how I do and get a chance to see what the FAME Federation is all about compared to the FAP shows that I normally compete in. I thought I would branch out into a new division and really concentrate on only one division this time as doing more then one category for me doesn't seem to work. If anyone has nothing to do that weekend I would love to see you all in Las Vegas cheering me on! This is FAME'S 1st show in our neck of the woods and I hope it goes over well.

Keep checking my blog as I will be posting my competition prep. daily for you to follow along till the show gets here! I will also be updating all new pic's in my photo gallery for everyone to see as I have had new ones taken. The picture I have posted above is from one of my latest photo shoots!

I hope you all out there are all working out hard and eating clean. Remember you can allow yourself to have a little cheat here and there just be careful of your portion sizes! And keep working out, taking your vitamins and getting plenty of rest!

Stay tuned as more will be coming!

BACK FROM HOLLYWOOD WORLDS!!

2007-12-01T10:24:00.000-07:00

Hi Everyone,

Well I got back from the Hollywood Worlds show a couple weeks ago and I must admit I've done better in my past competitions as this was NOT one of my better ones. I did learn that when competiting you need to pick one division and stick to that-do not combine two which is what I did and ended up in the middle getting no-where. I did the bikini division as well as the figure division and I felt I was too muscular for bikini yet not lean and ripped enough for the figure division. The divisions are two completely different looks and I needed to focus on one not both-so big lesson learned for next time that I need to focus on one division only! My look was in the middle and it didn't fit anywhere therefore my turn out was worse had I just focused on one. Another thing I learned is your coloring/tan is HUGELY important for the show. I had ordered a Jan Tana product and got sent the wrong color by mistake and realized it once I was putting it on at the show. By that time it was too late and I was stuck with it, so when you see my pic's that I'll be posting to my gallery you'll notice I look rather muddy....

Again, that was another downfall in this competition, when you don't have the right coloring nothing shows up on your body.. When your color is right it will accent your definition and bring out your vascularity on stage in which mine was def. hidden by the wrong tanning color. I learned lots of lessons in doing this show and the biggest thing I learned is BE PREPARED!! I don't believe I fully was for this competition hence the outcome.. Well guys, despite my not so good performance I had A BLAST at the show!!!! I met so many great competitors from all over the world and had a really good time while I was there. Also got to hang out with a great guy/competitor that I met actually at the last FAP show in Miami. His name is Lazo Freeman, he's from England and he placed 3rd in the Musclemania Heavyweight division in this Hollywood Worlds show. He looked awesome and if you'd like to know and see more about this hottie from England just google his name and you can find lots of good stuff on him. I've posted a picture of us above from the show!! Again, this show was a great experience and I'll def. do it again next year but of course compete in only one division!!

Well the holidays are upon us now as Turkey day has come and gone! With Christmas vastly approaching I hope all of you are still exercising hard out there after all that good home cooking you've all been eating! Remember you can still eat some of that good ol' home style cooking & look good if you watch your portion sizes, count your calories and please continue to exercise and do your cardio especially thru this holiday season!! As for me-I'm just going to continue on training and working hard while deciding which show I'd like to compete in next and of course enjoy this blessed holiday that is vastly approaching!!

HOLLYWOOD WORLDS HERE I COME!!

2007-10-28T10:15:00.000-07:00

Hi Everyone! Well the Hollywood Worlds show is approaching near, a little under 3 weeks away and i'm def. ready for it to be here. I've been training hard and I will be competiting in the bikini division and possibly the figure division too. But i'll decide that for sure in another two weeks as I see how my body is looking! The show is in Hollywood and is put on by Fitness America, if you want all the details go to http://www.fitnesshollywood.com/.
I've changed my diet around this time instead of last time where I was primarily doing the meal replacement called Living Fuel. Even though I feel it is a good meal replacement nothing is better then nourishing your body with real food. Basically my meals consist of the following right now:

Breakfast:
1/2 cup organic oats
w/ 25g Isopure low carb choc. protein powder
some stevia and cinnamon

3-3-1/2hrs later
protein shake-20g of the Dessert protein

Lunch:
4oz. orange roughy
4oz. sweet potato

Dinner:
4 egg whites
1-2 tsp. salsa
cup of salad if desired

My diet will change each week as the competition gets closer but that has been my food program lately. I'll lower the carbs as the show gets close and add more fish taking out the egg whites. As i'm trying to lower my sodium intake. And since my fats are low I make sure i'm taking my essential fish oils and coconut oil. I'll add some almond butter with celery if needed later on as a possible snack. Well that sums up my diet for now. My workouts consist of 45 min. weight training consisting of a full body workout combined with 1hr. 40 minutes of cardio per day. That will vary as well as the show approaches.

I'm doing well despite my low calorie intake right now but in order to achieve my goals that's what I need to be doing right now. Hard work def. pays off in the end and when I look back I know it'll all have been worth it!! That's whats going on in my world right now! I hope all of you who may be around the Cali. area in a couple of weeks come out and enjoy the show! It's def. going to be one of FAP's best of the year!!!

AUGUST 18TH SHOW CANCELLED!!!

2007-08-03T20:02:00.000-07:00

Hello Everyone!! Well I'm sorry to disappoint those of you who were going to stop on by my competition on August 18th in Glendale to cheer me on but its been cancelled. Unfortunately, the Fitness America Phoenix show this year apparently ran low on competitors so they decided to just cancel and not have it here this year.. Oh well maybe they will learn how to market it better so that they can have it here next year!

Well that's ok because hard training never goes to waste so I'll just relax a little bit then get geared up and ready for my next show which will be The Worlds Hollywood on November 17th. I'll give myself 8-9 weeks for this show as I believe I will be competing not only in the bikini division but possibly the figure division as well. So if anyone will be in Hollywood, CA that weekend please come on by and cheer me on. Not to mention this show besides the Miami Universe is another one of FAP's biggest shows of the year! There will probably be over 400 contestants competing in the several divisions they have to choose from. I've done this show the last two years and have to say it def. gives you a run for your money! Lots of competitors from all around the world come out to compete in this event which only makes you train harder!

I'm looking forward to the challenge once again and hope to have another memorable experience there in Hollywood! So stayed tuned as I give you more details day by day as I begin my journey for this upcoming event!

SHOWTIMES ROUND THE CORNER-WANNA FOLLOW ME??

2007-07-13T21:00:00.000-07:00

Hi All! Well its time for me to start my grueling diet and hard core training as my August 18th FAP show is vastly approaching. I try to give myself about 4 weeks of dieting before each show as the last one was about a 2-1/2 week diet in which I don't recommend. It's always nice to take a break from dieting when your done with a show but I also look forward to starting back after a little while. The first week is probably going to be a little grueling since I love sweets and I indulged a little bit on my break so my body is def. going to be having some serious sugar withdrawals...(LOL)... but after a week of getting back into the saddle it will be like riding a bike-its a piece of cake-well that's what i'm telling myself anyways!

One thing I would highly recommend to anyone whether they are getting ready for a show and need to shed some fat super quick or just need a great meal replacement is a supplement called Living Fuel. You can go to Scott White's website- www.personalpowertraining.net to read up on all the super healthy nutrients and vitamins that it contains and I just love the berry flavor, that's my favorite! Typically, when i'm getting ready for a show my diet pretty much consists of the following:

Breakfast: 1/2 cup organic oats, cinnamon, one scoop of Jay Robb's chocolate whey protein powder, a little stevia and once in awhile a tsp. of organic cashew butter or almond butter. (that depends on how the diet is going).

Mid-morning meal: typically 3 hours later: a scoop of berry Living Fuel, a 1/2 scoop Jay Robb's protein powder, a couple of strawberry's and blueberry's. Blend it up with water and it makes for an awesome shake.

Lunch: I'll repeat the shake again with no fruit but may add in a biscuit-from the cereal Organic Wheetabix.

Dinner: I'll either have 4oz of fish-(Orange Roughy) or lean turkey with some vege's or a salad or i'll just repeat another shake from above. If I do salad, i'll use a red-wine vinaigrette for dressing.

I try to space all the meals out 3-4 hours apart but no longer than 4 hours because that's way to long. Typically that's my diet plan 4 weeks out from a show and I tweak it as necessary during those 4 weeks as to how my progress is coming along. Sometimes i'll cut out the oatmeal in the morning and replace it with a shake and then only have it on weekends. I do that primarily the last two weeks prior to showtime and really lower my carbs and fruit as well. I also make sure my water intake is high and I take fish oils and coconut oil everyday to help keep my good fats high.

A lot of dieting is knowing what works for your body as too how quick you can shed fat. Trial and error is really the only way to learn and through the years I've tried to do what works best for my own body. What may work for my body may not necessarily work for someone else. So I suggest anyone competing or trying to shed those extra pounds should contact a trainer or nutritionist such as myself before they start just using anothers diet as their own. Well, I survived my first day back on and it wasn't as bad as I thought!!! So keep tuned in reading my blog and i'll keep you uptodate on my continuous diet tips and training from now and till my show!!

MIAMI UNIVERSE BACKSTAGE!!

2007-07-08T15:54:00.000-07:00

You know competitions can be tough especially backstage when everyone is racing around trying to get ready and do all their last minute touch ups to themselves. I have to admit all the girls were so friendly and helpful at this show in Miami. I was amazed that everyone was willing to help you at anytime despite that they had their own selves to worry about. That's one of the reasons I like competing in the Fitness America shows is because the girls have always been so friendly and helpful. Believe it or not I've made some long lasting friendships with some of the girls I've met. It's always good to come prepared when your getting ready backstage but I've found there's usually almost always something your going to forget... But remember when someone helps you in a time of need you need to help the next person the next time they forget something! And I think the most important thing to remember when your competing is to ALWAYS have FUN!! That's what these shows are supposed to be about having a good time and always looking better then the last show you did before! Improvement is key and if you can accomplish that then everything will all be worth it! That's how I always feel at the end of every competition.. Oh and ALWAYS-ALWAYS take tons of pictures while your at the show because I know for me once I get home I always wish that I would have taken more!!!! Too many is NEVER enough!! Oh BTW-The girl in the pic. is Diana Novak one of the awesome girls that I met at the show- who also competed with me in the bikini division!!

PROPS GO OUT TO MR. SCOTT WHITE!!

2007-07-06T18:45:00.000-07:00

I would also like to give tons of credit to one of the greatest trainers ever, Scott White for helping me train, diet, and letting me borrow his shoulder at anytime needed for the preparations of many of my competitions-including this last one to Miami. The man def. knows his stuff and pushes you to do what he knows is in you to do without ever letting you give up! You may at those times want to punch& scream at him but in the end your shaking his hand thanking him for pushing you to your limit and that's when you know you have the best trainer. My props go out to Mr. White for putting up with me all those times...(LOL)...

I have to say I'm pretty even keel when I'm getting ready for a competition but as you all well know who really likes to diet!!!! But when you look in the mirror and smile, that's when you know it was ALL worth it!!! So when you guys out there want to give up, DON'T, please remember when you start to see those results and you will, just keep moving forward because it only gets better!!

WHAT'S NEW WITH ME YOU MAY BE ASKING!!

2007-07-06T13:26:00.000-07:00

Hi Everyone!! Well I just recently got back from the Fitness Universe Show in Miami and it was def. a great experience!! Please check out my gallery as I will be posting some new pic's from the competition here shortly! Well, if your in town you can come check me out at my next competition which will be another show put on by Fitness America. The show will be at the Glendale Community College at the Glendale Performing Arts Theatre on August 18th which is a Saturday. For more info. you can go to http://www.fitnessamerica.com/ and go to the events schedule for further details of showtimes, directions, etc. Right now I am just concentrating on getting back to my intense training schedule and that lovely dieting.. which is so much fun let me tell you! I had a little break after the Miami show which was well needed and now its time to get started again! It's always nice to take a little break after competitions as your body needs it but I always enjoy the benefits that I reap from hard training and lots of discipline!!

Alicia Leombrui Fitness Blog

2007-07-01T17:53:00.000-07:00

Welcome to my Fitness, Bikini Model, Figure competition blog where you can keep track of local shows and see and follow me through all my shows and progress. I will discuss my eating and my training programs from time to time, so keep track and follow everything that's new by checking out my blog, where new pictures and events will be posted of yours truly in bikini shows, fitness model competitions, and figure shows. Stay tuned, thank you for stopping by to read my latest entries.

Fitness Model Alicia Lembruni | Female Fitness Model | Nutrition Specialist/Trainer

SWITCH UP THOSE WORKOUTS! DON'T B AFRAID 2 TRY NEW THINGS!!

R BODIES R LIKE A FINE WINE-GETTIN BETTER WITH TIME..

ALI'S SPINACH & SHRIMP SALAD

ALI'S NUTTY ALMOND TREATS

EVIAN & ALI'S PEANUT BUTTER PROTEIN BALLS W/ SPRINKLED SHREDDED COCONUT TOPPING

ALI'S LOW CARB PROTEIN PANCAKES-BREAKY OF CHAMPIONS

THOUGHTS & EXPERIENCES THRU MY EYES AS A FITNESS MODEL & COMPETITOR

R U CRAVIN THAT SUGAAAA???

KICK IT UP A NOTCH-CHANGE THAT WORKOUT!!

MERRY CHRISTMAS & A LIL THANKS!!

MY SPECIAL HOMEMADE PROTEIN COOKIE RECIPE!

KEYS TO MAINTAINING WEIGHT ESP. DURING THE HOLIDAY SEASON!!

YOU ARE WHAT U EAT!! WATCH OUT 4 THE HOLIDAYS!!

YUMMY OATMEAL-PROTEIN SURPRISE BREAKFAST

MY MANDARICH MODEL PHOTO SHOOT!!!!!!!!!

PLACED 3RD IN MASTERS FIGURE AT WBFF-TORONTO, CANADA!!

CHECK IT OUT**WBFF-TORONTO HERE I COME-SEPT.2OTH**

BACK FROM FAME SHOW-VIVA LAS VEGAS..

TIME TO ROCK IT-ONE WEEK OUT-FAME-SIN CITY-LAS VEGAS

COME JOIN ME IN VIVA LAS VEGAS-FAME-MAY 31ST

BACK FROM HOLLYWOOD WORLDS!!

HOLLYWOOD WORLDS HERE I COME!!

AUGUST 18TH SHOW CANCELLED!!!

SHOWTIMES ROUND THE CORNER-WANNA FOLLOW ME??

MIAMI UNIVERSE BACKSTAGE!!

PROPS GO OUT TO MR. SCOTT WHITE!!

WHAT'S NEW WITH ME YOU MAY BE ASKING!!

Alicia Leombrui Fitness Blog

CHECK IT OUTWBFF-TORONTO HERE I COME-SEPT.2OTH