9 Weeks Out - Cutting Ties

I keep this blog not only to keep track of my progress but to one day look back at how I felt, where I came from and the whole process… to learn, grow, and keep pushing. Not only for myself, but maybe someone else out there that this, possibly going through the same thing and to know they're not alone <3 I know tons of blogs have helped me out...

Saturday, I hit the 9 weeks out mark. It is also the day I finally cut my losses with my coach after 20 weeks. This past week I got sick, my body was continuing to bruise more than normal, literally black and blue all over, I was exhausted, moody, and was on the verge of a break-down. My "bad vibes" were not only seriously affecting me, but I was bringing it around Alex and Sylas. Also, I wasn't seeing much progress and felt discouraged, lost, and basically a big fat failure. I kept thinking, "why can't I do this?? It's been my dream for years, I know I have the heart, drive and motivation... why??." 

I knew comp prep would be hard, but it had been REALLY rough already, for weeks now. I had seen red flags along these 20 weeks with him, and there are very few that know what an actual hell of a rollercoster it has been. I kept telling myself to suck it up, this is how it's supposed to be, I'm supposed to feel this way, stop being so sensitive. After reading many posts- on IG, from Biolayne, & a few other blogs and videos- about "guru coaches," and talking to my two competitor friends, they helped me realize that I was down a very dangerous road and it was, in fact, NOT normal and healthy, especially this far out from comp. I would see other competitors loving the prep process, completely glowing. And here I was, trying to force this happiness to make it seem like everything was fine. 

Red Flags:
1. No communication. I had talked to him on the phone maybe 1-3x in the past 20 weeks, saw him in person twice. I sent in my progress photos and weighed in 2x a week and never really heard anything back. He would text once and a while, but I never felt that he truly cared and supported me. We had a few more miscommunications actually, and I always felt like I was in the wrong. 
2. Brought back old bad habits. It made me consumed with the scale… I would get so stressed out; "did I lose a pound?? Omg, I'm the same weight!" I would try and pee, hop back on, wait a while, not eat, pee, hop back on. If nothing changed, I felt disappointed in myself, even when giving it my all. Not healthy. I've been down these dark paths before, which is what got me into fitness in the first place- the last thing I wanted was to be going back to those habits and creating unhealthy obsessive patterns again. I want to practice what I preach; I tell people the scale doesn't matter- body fat percentage, how you look/feel/perform is more important than the damn scale! He would tell me it doesn't matter what I weigh- yet I had to weigh myself twice a week.
3. Too busy. I remember one day I texted a question, and didn't hear anything back all day, so I texted a question mark again. He later replied- stating that he works all day and is too busy to reply right away. Ok, understandable. He then again later said "I have a lot of clients. I don't have time to entertain every little question everyone has." Well, thanks! As a first time competitor, I have a bunch of questions, big and small, that I feel a COACH, someone who I'M paying big bucks, to explain, if I want. I may know a lot about training/cardio/nutrition, but the reason I hired a coach for this is because I've never competed. I don't know how to get stage ready. 
4. Too low macros & a lot of cardio. I have been on the regular "bro diet" the past 20 weeks with NO cheat days & NO flexibility (except 4 times, which was all last year). What to eat, when to eat, how much to eat. Although some would appreciate everything being laid out in such a way, to do that for the last 20 weeks and then another 9 is not a sustainable lifestyle, even for prep. He did not give me macros to follow, just a strict meal plan. So, I calculated my own macros recently and they were about 1000-1150 with carb-cycling. That is RIDICULOUSLY low. With how much time and effort I put in lifting and having me do 5+ hours of cardio a week… at 12-9 weeks out… No wonder my body started to break down. It sucked. I would see everyone else getting cheat meals for their sanity or getting to incorporate peanut butter and other foods for balance and moderation (flexible dieting). When you are cutting, you're supposed to gradually lower your intake or increase workout/cardio. I can't imagine where I would have been in the next month or two :/ 
5. He told me I should have dropped 10lbs the last 4 weeks.  Wow. Then when I didn't, he proceeded to tell me that he thinks I have a thyroid problem because if I were following his plan 100%, I would be making progress. That is when I wanted to break down and cry. I know I don't have a thyroid problem, but I know that my body needs a better plan to function and be healthy. Also sucks when you give it your complete all and get questioned like I'm in the wrong for not following through. 

These are basically the things that I do NOT want in a coach. I also know the kind of coach and trainer I would never want to be. Maybe he's a good coach to others? Maybe he has his favorites? Maybe he felt I had a long ways to go so was doing drastic measures to make me look good so he would look good? I was scared to cut ties because I've heard the sport can be pretty political- and he is known in the area and I thought that it would screw me later down the road… but you know what, my health and happiness is way more important than that. He probably will not be happy when he sees me at shows. I don't want to create enemies what-so-ever, so I hope things stays professional. 

I just feel so RELIEVED to be done with him and move onto bigger and better things! I've already spoken to another coach, who I'm very very excited to work with! I want someone to want to help me and have my health and best interest in mind. I have not received my plans yet, so until then, I will be tracking my own macros so I do not rebound and throw away all my progress so far. 

Anyways, more updates to come!!! Sorry if this was a huge confusing ramble. It feels great to get off my chest and RELAX!!! I feel FREE ;)

Find me on IG: loveliftdrift

xoxo

12 Weeks Out

Today I am #12WEEKSOUT from the Jay Cutler Classic in Boston, MA! 

I was hoping my first show would be the Montanari Bros Powerhouse classic, April 5th, in New Haven, CT, but I won't be ready (which I'm okay with). Unless I magically lean out and look amazingly stage ready in 5 weeks :P No use beating myself up over it. All I can do is bring my best lean-mean-tan-package to that first show, May 24! Which will be a big one! I received my new meal and training plans from my coach on Monday, and I'm really excited! I've been muscle building for a while now and it's nice to have my usual routine changed up. It's harder and more rigorous, I love it! More sets, drop sets and different cardio regimen has been incorporated :) 

One thing I've come to realize, especially reading some other competitors' posts on IG, is the importance of balance. I've read posts of girls doing lots of fasted cardio super early in the morning, going back later for  hours of weights, not having anytime to themselves, and not having that BALANCE. Which is super important when doing anything. You can't lose yourself in the process. You have to have personal relationships, ENJOY LIFE, and know that you are doing what's best for you and what makes you happy. I don't necessarily mean go bar hopping and getting drunk off your ass and binging on crap, especially during contest prep, but you know what I mean. I remember in the beginning, my coach was very awesome while I continued to breastfeed Sylas. He didn't tell me when I had to stop, he gave me the appropriate nutrition to start this journey but to also have enough calories to keep breastfeeding. I told him when I decided to stop. Even after stopping, he was understanding of all my hormonal changes, that my body wasn't balanced yet and still adjusting, and would eventually even out. When I was 12 weeks out from the show I was hoping to do, the April 5th one, I told him "I'll go do cardio twice a day, I'll do whatever you want me to do to make that show." and he said that I shouldn't have to kill myself in the gym and hours of cardio, that he wouldn't starve me, and it shouldn't be that hard of a process. Honestly, at first I was like UGHHH,  because I was willing to do whatever it took to make that show. Now, I realize how dumb that was. When you do that, you really fuck your body up. Not just your body (metabolism), but you become mentally tired and lose yourself and the love of the process. My advice for anyone new competing or future competitors, if you have a GOOD coach that knows what their doing, TRUST in them and most importantly, TRUST in the process. That way you will LOVE the process. What fun would it be if you're dreading every day of it?

I wanted to do this little info post. To shed a little bit of light for those not familiar with bodybuilding competitions. Yes, I'm doing a bodybuilding competition, but I'm not doing the 'bodybuilding' category. For women, there are 5 categories: bodybuilding, physique, fitness, figure and bikini. Actually, I'm not even sure if they still do the bodybuilding category because I think it changed to "physique". But anyways, save the "ew she looks gross" "too manly" and ignorant hateful comments. ALL of these categories take so much dedication, self-discipline and commitment that most people do NOT have.

^ This is what people generally think of when they hear "bodybuilding competition". This is the bodybuilding category. Bodybuilders, as you can see, are the most muscular out of all the categories. They perform their routine to music, barefoot, showing off all their big muscles.

  

^ These are the rest of the categories. I'm going to go from right to left; more muscular to less muscular. All beautiful, bad ass women right here.

PHYSIQUE: (LOVE DANA!!) This is the second most muscular category with very low body fat %. They perform in groups, doing different poses, showing off their hard-earned definition.
FITNESS: One thing that sets this division apart from the others is that there is a fitness routine to music where competitors show off their flexibility, gymnastics, strength, and physical fitness. They are athletic and fit.
FIGURE: (LOVE NICOLE WILKINS!!) Judges look for the same type of physics as the above, fitness competitors, but they do not perform to a routine. These competitors are judged from all angles and the goal is to have an athletic appearance- wide shoulders, slim hips, and thighs. More condition and defined than the next category, bikini.
BIKINI: Competitors are very lean in this category. Judges look for a softer look than all other categories. Bikini girls are judged on balance, poise, physical appearance, front/right/back angles. Tight and toned. This category has gotten very popular over the last few years.

Remember, they don't look this ripped and lean all year long. This is the competition look. They are much fuller during off season.

So there you have it! My ideal physical look that I love and want to achieve is between bikini and figure. I love both of those categories and maybe one day I will move from bikini to figure. But, for now, I want to start with bikini and see how it goes.

I started getting into fitness around 2009/2010. I saw my first bodybuilding competition in Okinawa, JP at the gym I used to work at (GUNNERS!!) and from then on I was hooked. I've always done research since then. I've been wanting to compete for a while now, but with lots of moving the past few years, some ups and downs, and with being pregnant it has been put on hold. Now, I get to chase my dreams :)

PROGRESS PICS!

9m preggo: 188lbs
1: 2w pp 164lbs
2: 3m pp 154lbs
3: 6m pp 148lbs
4: today, 9.5m pp, 133lbs

-55lbs!!! wooooooooooo

When you want something, you put your heart into it! I don't just want to lose weight, I want to have confidence, I want to love my body, I want to compete, eventually earn my PRO CARD, I want to help others achieve the "unachievable" and strive for progression every day.
This is my passion. This is what I love to do.

I don't starve myself, I don't spend countless hours doing cardio, I don't even spend over 2 hours in the gym total a day, I take my rest days, and I ENJOY this process. I cannot wait to see more changes as I begin my cut!

Follow my IG for more: loveliftdrift

xoxo

Q & A

Hellooooo! 

So this is where I answer random questions that I've received over the past weeks from YOU! I'm going to answer 5 at a time, bi-weekly. If I didn't answer your question yet, hold tight! If you have more, contact me or ask in comments and I will definitely get back to you :)

Yes, I do have my fitness trainer & fitness nutrition specialist certifications, but I am NO expert. I am still constantly researching and learning new information/methods. These answers are just my personal experiences and opinions. Just want to say before anything that there is not ONE right way to eat or to workout to achieve the physique you want. There are sooooo many things you can do if one thing isn't working! But you, and only you, know if you are actually giving it your all 120% effort to reach goals. That means eating right and WORKing out, sweating, burning fat!

1. How much & what kind of cardio do you do?

Off season I would do about 25-40 minutes, depending on how I felt, 4-5x a week of steady state cardio. Now while in contest prep, I do 30-50mins of both steady state and HIIT cardio 5-6x a week. I always do my cardio after weight-lifting.

Steady state cardio: Some form of cardiovascular exercise where you keep a steady pace and rate of exertion for the bulk of the workout.

>check out this article on steady state cardio<

HIIT cardio: HIIT stands for high intensity interval training. HIIT involves alternating between very intense bouts of exercise and low intensity exercise. Example: sprinting for 30 seconds, then walking for 60 seconds, repeat. Example: sprinting up the step mill for 20 seconds, then slowing down for 2mins 40 seconds, repeat.

>check out this article on HIIT cardio<

Personally, I LOVE the days I do HIIT cardio. I feel powerful, energized, and enjoy sweating my ass off! Both are optimal for fat loss. Just switch things up! Keep your body guessing and have some fun. If you're bored, you won't want to keep going. 

2. What do you eat? 

There seems to be two different "eating lifestyles"? I guess you would say these days. The "clean eaters" and the "IIFYM"-ers. IIFYM: if it fits your macros. Talking about these two would take up a whole separate blog so I'll leave that aside for now. My main foods I eat are lean proteins, green veggies, carbs, and healthy fats. 

*Lean proteins: boneless skinless chicken breast, extra lean ground turkey, salmon, tilapia, tuna, lean ground beef, eggs

*Veggies: spinach, green beans, brussels sprouts, kale, broccoli, asparagus (I don't like it though, yuck)

*Carbohydrates: sweet potato, oatmeal, brown rice, jasmine rice, ezekiel bread, rice cakes

*Fats: extra virgin olive oil, peanut butter/almond butter, avocado, almonds 

*Fruits: strawberries, grapefruit, blueberries, bananas

*I don't have any dairy while in contest prep, but during off season I love plain fat free Greek yogurt, fat free cottage cheese, and almond milk. Yuuuum!

There are so many more options than what I listed. Here is a wonderful example of a bigger list and options by Jamie Eason.

Example:
1. Breakfast: Oatmeal with blueberries, 1 whole egg and 3 egg whites
2. Snack: check my blog on healthy snacks 

3. Lunch: chicken/turkey/fish/beef with carbs, and green veggies
4. Snack: chicken/turkey/fish with carbs, and green veggies
5. Dinner: chicken/fish and green veggies or spinach salad with 1 tsp of extra virgin olive oil

*I always have a protein shake right after my workout, usually as I'm walking to pick up my son from the gym daycare. 

*I always eat 30-60 minutes before my workout as well. DO NOT go workout on an empty stomach. It will not help in losing weight/fat. Your body will start eating your muscles, and you do not want that because more muscles= more fat loss. The more muscles you have, the less fat your body has. 

Above is just an example. To know how much of what you should be eating, you would need to calculate your BMR, and from there we would get your maintenance caloric intake and from there we would see what your macros are to lose fat/weight or gain, if your goal is to gain (mostly men). It's very important to get a well balance of PROTEIN, CARBS & FAT! There is no magic number that works for everyone. 
If you would like help on this, please email me at suarezcoral@hotmail.com

3. What are macros?
Macros are macronutrients. Macros, in short, are the PROTEIN, CARBOHYDRATES, & FATS in every single thing you eat & drink. People pay too much attention to CALORIES, when they should be paying attention to more detail, as in whats IN those calories. 
1g of protein = 4 calories, 1g or carbohydrates = 4 calories, 1g of fat = 9 calories. 

People think "oh these crackers are only 120 calories!" but what's in those 120calories? usually 40g carbs, little to no protein, and lots of fat! Plus, you're most likely going to get hungry again in 5 minutes. Or have another. 

It's super important to learn how to read labels. If you don't know how to yet, go grab something from your fridge or pantry and look at the label. Read how much PROTEIN, CARBOHYDRATES & FAT that is in ONE serving! I bet most of you will be surprised. Especially because people don't read the serving size and eat 2-3x the amount! 

Macros are what will get you to your goals. You can workout and workout, but if your eating is not on track, you're going to end up going in circles.

This topic is very huge. I think I could go on and on, but I will keep it short and simple.

4. What is your routine?
There's no magic routine, magic number of sets, magic number of reps. I weight train for about 45-1hr 15 minutes followed by 30-50minutes of steady state or HIIT cardio. I take Sundays off to recover. When I weight train, I train at least 2 muscle groups at a time.

Example: glutes and abs, biceps and back, biceps, triceps and shoulders, legs and chest, back, chest and abs. 

Each workout I do, I do 3-5 SETS with anywhere from 6-15 REPS. If you see workouts saying 3x15, that means 3 SETS of 15 REPETITIONS. 

My coach has told me to do them all to failure. What that means is, if it says 3x12/10/8, I make sure I'm doing a heavy enough weight to FAIL at that number (cannot do another rep.) If I go over that number, I know my weight isn't heavy enough. If I'm a bit under, it's okay as long as my form is right. I believe this has really changed my body.

*Don't be afraid to LIFT HEAVY. It won't make you look manly! It will burn fat, create "tone" aka MUSCLE, and bring out your lovely beautiful curves. 

*Exercise tip: workout with INTENSITY & RESISTANCE. Sweat! If you are talking while you are lifting weights, you're not doing it right. You're not working hard enough.

To be honest, I don't believe in those "30 days squat challenge" and etc. I believe in working every muscle group to be strong, adding WEIGHT (that's how you get that booty!) and RESISTANCE to burn the fat. I may think the "30 day squat challenge" was awesome if they were JUMP SQUATS. Try that if you really want to do body weighted squats every day.

5. What's the best way to start losing weight?

My advice, don't pay attention to the scale. Weigh yourself once and hide it until a month or so later. Go by the way your body looks in the mirror, the way your clothes fit, the way you FEEL. Don't think of it as numbers you have to lose, think of it as body fat you want to burn. 3 easy ways to start:

1. Clean up your eating habits, little by little. Drink soda? Stop and drink more water- I drink a gallon a day! Eat lots of cheese? Cut down, try some non fat, and use more seasonings in your cookings. Moderation is key. Start eating more lean proteins and veggies, exchange your pastas for some sweet potato and brown rice. Give up your butter and vegetable oils for coconut oil and extra virgin olive oil. Start walking 30 minutes a day. Anything. There are so many ways to make little lifestyle changes so it's not overwhelming.

2. Ask me about the Advocare 24-Day Challenge! I wrote a previous blog on it, so check it out :) It's a fail-proof plan, I swear by it. It will guide you with a day by day nutrition and supplement guide consisting of what, how much and when to eat and the bundle comes with high quality supplements filled with vitamins and aminos to kick start your fat loss, increase energy/wellness, AAAAND I would be your coach to support you through it all! 

3. email me at suarezcoral@hotmail.com with YOUR GOALS and we can discuss what's right for you and your lifestyle for nutrition/training :)

Just wanted to add ONE MORE THING- because I read it today on IG and it's awesome and SO TRUE: "It's time to break the weight re-gain cycle. If you can't see yourself eating the way you are eating now in 6 or even 12 months, then it's time to rethink your approach because it's sustainable. Cutting out whole food groups is not sustainable. No carb is sustainable. 2 hours of daily cardio is not sustainable. Take care of your metabolism and employ a system of eating that allows you to incorporate almost any food in healthy moderation so that you don't rebound." - Dr. Layne Norton

Pizza is not bad. Burgers and fries are not bad. IN MODERATION. I do believe in having a good relationship with food. Don't think of them as 'good' or 'bad' foods, or make yourself feel guilty for having a cookie! Everything in moderation!! Chocolate, peanut butter, even the "good" foods must be balanced right. 

If you have more questions, don't hesitate to email me or comment!

Follow my IG for more daily stuff: @loveliftdrift

xoxo 

9 Months PP Progress

9 months of pregnancy & 9 months post partum = 18 months of crazy ups and downs… and not just with weight. Damn, time flies! I have learned so much and have loved every minute, good and bad <3 I love being his mommy. If you're a parent, you know the feeling. The feeling of true love, joy, amazement and happiness that comes from just looking and thinking about your baby. Gah, I love it. It's indescribable. I am so blessed to have such a healthy and happy babyboy! 

Above is the little note I've been keeping track of on my phone. I wish I had my accurate body fat % for every month as well because that is way more important than numbers on the scale! 

Well it took me 9 months to put on almost 60lbs, and it's taken me 9 months to almost lose it all. I got pregnant about 5lbs above my normal weight and I'm a couple lbs from pre-pregnancy weight, which is awesome, but my body composition is still different… As in, body fat %, hip width, etc. Some things I will never be able to change back to the way they were, and I'm ok with that.

Progress photos time!

It's nice to see Betty-Back-Fat disappear :) 

1: 1 week PP / weight unsure 

2: 3 months PP / 154lbs

3: 11.11.2013 almost 6 months PP / 150.8 / 27%BF

(started with coach)

4. 9 months PP / 135.8

It has also been 14 weeks down with my coach!

The human body is amazing. It is capable of doing the unthinkable. It is stronger than you think. Your mind will give up before your body will. With the right motivation, dedication, consistency, foods, fuel and training, you can transform into anything you set your mind to. You just have to decide to do it. You have to want it enough to make it a lifestyle.

How bad do you want it?

I feel a bit more confident now. I feel less obsessed about losing the weight. I wish I didn't stress as much as I did in the begining  because if you want to lose it the healthy way, it all takes time. Every body responds differently. I'd be lying if I said I wasn't a little bitter about the women that got their sexy tummy back in a few months' time, or the women getting to step on stage  so quick to compete, the women living my dreams while I've taken steps backwards with this weight gain… but then again, I know I am doing my best, giving it my all, and I'm doing it all the healthy way. My turn will come, and I'm going to chase the hell out of my dreams and reach them.

I get questions about what foods to eat, cardio, weightlifting, supplements, etc etc, and for my next blog I'd like to answer questions YOU have. 

Send them to my email: 

suarezcoral@hotmail.com 

or write in comments below!

Don't forget to follow my IG: coral.suarez

xoxo

Favorite Snacks

So I thought I'd share some of my favorite healthy snacks that I (when not on contest prep) love to eat! 

First… Just because food labels say "fat-free" or "low-fat" does NOT always mean it's healthy! Learning to read labels, the serving size, fat, carbohydrates, sugars, protein and ingredients is a good thing to do. 

These are SNACKS, please eat lots of meals too :)
Whether you're a macro counter or clean eater, there are a variety to choose from.

I'm all about fast, cheap and easy meals/snacks.
These aren't anything complicated.

the +'s are optional additives :)

-> 2 rice cakes with 2tbsp peanut butter/almond butter/PB2

+ strawberries and/or bananas

+cinnamon

+unsweetened shredded coconut

-> 2 rice cakes with 1/2c fat-free/low-fat cottage cheese

+cinnamon

-> grapefruit

+cinnamon

+stevia

-> 1c almond milk with 3/4 scoop protein powder

+fruit

-> mix 1/2c~3/4c egg whites &1/2 scoop protein powder 

make like pancake in pan

+cinnamon

+sugar free syrup

-> 2c spinach salad with 1 can tuna or ground chicken/turkey

+carrot shavings

+1 hard boiled egg

+balsamic vinaigrette 

-> QUEST BARS!!! 

My favorites are the chocolate chip, double chocolate chunk, the brownie, the coconut cashew and the raspberry white chocolate mmmmm!  They are high in protein and fibre, low in carbs. You can heat them up or eat them regular!

Addicted.

Also, people have come up with some some crazy recipe snacks that you can research :)

-> 1 banana or 1 apple with 2tbsp of almond/peanut butter

+cinnamon

-> Plain, fat-free Greek yogurt! Favorite.

+strawberries

+stevia

+vanilla or coconut extract

+cinnamon

+almonds

+unsweetened shredded coconut

+1tsp dark chocolate chips

-> Plain, fat free greek yogurt with grape nuts

+stevia

+cinnamon

-> sugar free jello 

+fat free cool whip

-> sugar free pudding made with unsweetened almond milk

+1/2~3/4 scoop protein powder

-> 2 graham crackers with fat free cool whip

+cinnamon

-> mix 2 bananas, 1c quick oats, 1/3c dark chocolate chips, 1.5tbsp natural peanut/almond butter and make into little balls and bake at 350 for 15 mins

+shredded unsweetened coconut

+cinnamon 

+honey

-> 1 serving of raw natural almonds

(usually 12-15)

-> skinny cow ice cream sandwich ;P

-> 1 Sara Lee whole wheat bread or Ezekiel bread with 1tbsp PB/almond butter

+cinnamon

-> Hard boiled egg whites (4)

+hot sauce

+hummus 

+mrs dash

-> Edamame! "Soy beans" 

I could eat alllll day!

-> sweet potato chips

+sea salt & vinegar

+sea salt & extra virgin olive oil

+mrs dash

+cinnamon (my fav)

-> carrot sticks with hummus

-> baked cabbage

sprinkle extra virgin olive oil and some seasoning and pop in oven

-> Jamie Eason's Turkey Muffins!

Okay I think that's plenty for now. Whatever you choose, always go for lean proteins, healthy fats, and don't forget your fruits and veggies :)

follow my IG for more daily updates: coralsuarez

xoxo

11.5 Weeks Progress

I was going to wait until 12 weeks down to post, but close enough. I promised myself I would share my blog once I made 6 posts- so here it is. The oldest post is on the bottom, from November 2013 to the newest right here, on top.  I've been learning a little something about self-doubt and what not… Even when I've been in the best shape, it was always never "good enough". I've always dealt with a lack of self-esteem and confidence issues since I can remember, but I'm trying to learn to love my body, no matter what form. To not be ashamed of where I am at. I've always been jealous of women with great confidence and that not giving a shit what people think of them attitude. I hope to get there one day. Self esteem issues can really hurt more than your relationship with yourself. 

I'm going to continue to post helpful things, and if I can help or inspire even one other person, I will be happy :)

I try to post the good stuff, and I just want to keep it real now. It's not always easy for me if that's the idea you have of my journey. If it were easy, I wouldn't of gained 60lbs during my pregnancy, or I would have lost it the first 3 months. I may not post the struggles, but that doesn't mean I don't go through them. I just like to keep it positive as much as possible because that's what's motivating.

So here is my progress so far:

1st photo: 1 week post partum

2nd photo: 5 months & 3 weeks PP 

(first photos I sent to my coach)

3rd photo: today, 8months & 2 weeks PP

(11.5 weeks down with my coach)

-50.6lbs 

I am #9weeksout and a half ;) Last post I said I would be "throwing in the towel" if I had to push my first show back to June, but I've honestly realized that it's OKAY if I have to, I'm not a failure if I have to, and I am damn proud of my hard work.

I have tons more work to put in, but slow and steady wins the race! And I'm here to win ;)

To be honest, finding motivation for the gym isn't hard for me. I love lifting, I love sweating, I love cardio and I love the burn and pump! It's my addiction. At least it's a healthy one :) Where I seem to struggle is the diet. I'll make a whole separate post on "clean eating" and "macros" some other time.

For more of my journey follow my IG: coralsuarez

xoxo

Meal Prepping Tips

I meal prep about once a week. It takes me about 2 hours total. If I don't do it, I'm more likely to stray off my meal plans and nibble on and grab stuff I shouldn't be :p PB… ice cream… chocolate… jk. No really.

#1 PLAN OUT YOUR MEALS! 

Write them down. Example: Monday-Sunday, #1-#5/#6, unless they're all the same. You can eat 6 small meals, 3 big meals, or 10 mini meals- do what works for you! Yes, they say 6 small meals keep the metabolism working, but some people just don't have time for that. 

The most important thing is that you are fueling your body with foods that will help you reach YOUR goals. 

Every BODY is different. 

Don't starve yourself, don't punish yourself, and don't deprive yourself. You will hate the process. It's important to have a good relationship with food! 

You can use containers or zip lock bags. Containers are kind of annoying to wash 2-5x a day, but if you don't mind, do it.

Grocery Shopping Tips:

1. Buy what you can in bulk to last for 2 weeks of prep- chicken, fish, frozen/canned veggies, rice, pasta, and breads. I go to SAM's Club every other weekend. 

**Personally, like buying ground turkey/chicken/beef because it's easier and faster to cook and portion out.

2. Buy fresh foods once a week before meal prep- veggies, fruits, potatoes etc. 

3. BRING YOUR LIST. Sucks having to go back to buy that one thing that slipped your mind.

Organizing Tips:

1. Lay your containers in rows for Monday-Sunday. 

2. Write on a piece of paper what meals are what day. If they are all the same then it is super easy! Just keep it there as a reminder for each container. 

Cooking Tips:

1. If you are able to cook your breakfast fresh in the morning, don't add it into your meal prep. If you need to grab and go, include it. I cook my breakfast, make my shake post-workout, and depending on what my last meal of the day is, I make it before bed so they are not included in meal prep. 

2. Cook all your meats first. It gives them time to cool off and set before you portion them off. 

3. Cook your carbs second, while you portion off your protein.

4. Lastly, veggies. 

5. Any leftovers can go in individual ziplock bags and put in the freezer until next meal prep. 

Seasonings: 

My favorites are Mrs. Dash, sea salt, adobo, and lots of hot sauce. 

Hope this has been somewhat helpful. I'll do another blog on EXAMPLE meal plans!

IG @coral.suarez

xoxo