First Bikini Comp!

These are exactly ONE YEAR apart. 

1 month post partum & 13 months post partum.

-65lbs

-over 15% body fat

-ountless inches

-Betty back fat & Tina, the talking tummy

I DID IT!! I competed after so long of wanting to and training- even if I wasn't in the shape that I wanted- but it was time, especially so I could build a better me. I wanted to write my first experience while it's still fresh in my head. The day felt like it dragged, but looking back, it was over in a flash and now everything is "back to normal." Such a weird feeling, but it feels good! I feel free, less stressed, more motivated and looking forward to the new goals I have.

Competition Day Recap
Tan: I ordered two bottles of Protan and didn't even use half of one bottle. I exfoliated all week and did the first application Thursday night to see how my body took it. If you do this, make sure you put lotion on hands, knees, elbows and feet as the tanner stains those areas very easily and it appears darker. Also, don't pour it in a container and dip the sponge because it takes longer and is messier- just spray and use the sponge brush it comes with!! I let dry that night and went to bed in long sleeve & sweats. I felt pretty dark, but we did another application on Friday night and I did the same process. There may have been a few streaks or darker spots, but we easily touched it up and it really was not bad at all for our first time! Plus, saved money and I didn't have to worry about peeing on competition day because it was dry and wasn't getting ruined by anything that touched or splashed me. 

Mani/Pedi/Body hair: Got my mani, pedi, and eyebrows waxed on Wednesday evening. I bought Hair Away and used that Thursday, along with a razor for other areas, after my gym session. I wanted to do it all this day because I knew we would be applying Protan later. No body hair on show-day. I brought a razor with me just in case I had any missed spots or fast growers hahaha. 

Jewelry/suit/heels: I had two suits and really wanted to wear the second one I got as a back-up, but it was too tight, making me look even fluffier, so I went with my first (which I still loved). Brought both suits with me just in case though. All my jewelry & heels were bought from Amazon weeks before and luckily no problems there.

Food/luggage: I packed my instructed meals in my Isobag with a few extras in case the day ran late- which it did. My Isobag included chicken, brown rice, greens (which I didn't eat), rice cakes, peanut butter and a Snickers for before I walked out on stage. In my duffle bag I packed: Protan, Jan Tana body glaze, bikini bite, gloves, hair straightener, brush, tooth brush & tooth paste, gum, cookies for after, extra clothes, razor, lotion, make-up for touching up, vaseline, deodorant, hair spray, phone charger (it's a must), aaaaand I think that's it? I made a list throughout the week and made sure every single thing was packed before heading out the door. 

Check-ins: "8AM Sharp" was emailed to us, but competitors came even up to 2 hours late and checked in and got their NPC card, so I'm not sure I will be there on the dot for future shows. We live 45 mins away so I woke up at 5am- did all the morning necessities, breakfast, etc and had to make sure all my sons' stuff was packed as well. We dropped him off around 630 and we arrived at the venue by 730. From there the actual show didn't even start till about 1pm when prejudging was supposed to start at 1130! I feel it was very unorganized, especially since they did 2 shows back to back on the same day... it took so much longer. Thank goodness I had only registered to the first show! Phew. The second show people, or those doing both, had a really long ass day.

Backstage: After getting our numbers we went back stage to start getting ready for the show. Everyone was scattered down the halls, the bodybuilders doing touch-ups, practicing poses, pumping up and girls scattered in bikinis, touching up, taking photos and in the bathroom doing the same. I'm not sure who, but one lady brought an extension outlet with a bunch of outlets to put it in the bathroom which was so nice and convenient! Everyone got to charge their phones or hook up their hair curlers/straighteners without fighting and rushing each other for the 2-3 that were in the bathroom. Everyone had a bunch of luggage and one thing I saw that I will bring next time is a fold-up chair! Some girls looked intimidating, and ended up being so sweet and some didn't even say hi. Some were on drugs  but most were thirsty, hungry and just depleted. Alex stayed with me to help get ready, but then he went and found a seat to watch the prejudging and I was left alone. Which is not my ideal situation, if you know how shy I am. So I just chatted up other girls randomly in the hall or bathroom or went on my phone etc. 

Prejudging: So after moooore waiting, it was finally bikini's turn. We were last and I got instantly nervous as soon as they said "bikini A." Before our turn, I had spent the last hours practicing posing in the mirror, fixing my hair, re-applying glaze and chatting with the other girls. I was first in line for Bikini Class A and they gave me instructions before hitting the stage. As much as I practiced, I was so not prepared for the nerves that hit me as soon as I walked on stage! They called my number and I walked with what I think was a smile on my face?? Not sure what my hands were doing... The lights were so bright and I have bad eyes to begin with, so could kind of make out where the judges were. I tried to smile, but it kept twitching, I felt I was barely able to keep my eyes open too. I tried to bring the sassiness and smiling self that I had been practicing so much, but it was hard and I definitely stiffed up. I saw a video that Alex took of me and my posing went way too fast. Next time I will practice more without a mirror in front of me. We did comparisons and that was about it! I felt like I was up there for just a few seconds and it was over. Looking back, I feel disappointed that I didn't give it my all. All that hard work and waiting around for me to choke up there sucks.

Night show: Before the night show, Alex and I went back home to our town to get a burger then chilled at home to hang out, and I really wanted to get a nap in, but that didn't happen. I was soooo exhausted at this time but had stuff to do, my son was awake, and time just ticked away... I didn't get any rest. The night show was supposed to start at 7, but I knew it would be a while again before we were up, so I took my time driving back. I think I got back around 730pm and the show had just started. The night show was way more exciting with louder music, more people, guest posers and trophies. I watched some of the performances and I felt more comfortable and motivated again. Too bad judging had already happened and I was kind of bloated from eating earlier. It was around 9pm or so that we finally were up. I did much better with my performance, but again, the judging is done in the AM. Instead of leaving the stage, we got called up from 5th place to 1st and took photos together. I felt like a cow at that moment next to the other girls lol. I was like shit, I shouldn't of ate. But at the same time my muscles were so much fuller and tighter. The girl that took first place, Ashley, really cool chick, looked so amazing. She wasn't from the area so I know it wasn't political and she took the 1st place and overall and was definitely well-deserved! Her walk and posing was just so confident. Some girls had amazing bodies, but ruined it with their performance- aka boring and awkward. I think I was somewhere in the middle. But I learned so much and glad I had this first experience because I know the next time will just be better and better.

I could list everything I would do differently, but whats the point. It happened and I have learned SO much, about coaches, nutrition/macros, and training. Right now, my concentration is on building more muscle, doing less cardio, building my metabolic capacity with reverse dieting, and ENJOYING myself again. I lost the baby weight, and that's all I felt I looked like. Just flat and fluffy in a bikini. Next show, I will have more muscle, definition and be so much leaner. I'm excited for the changes I will make. I've made such a difference in 1 year! Let's see what another year can do :)

Day before posing practice- If only I could have posed the way I had been practicing, I would have felt better about my performance rather than stiffing up :( 

Competition day! Getting ready!

Makeup by Linda!! Thank you sosososo much! She came and met me at the venue in the AM before heading to school. My life-saver!! I couldn't of even come close to doing as good of a job as she did.

Backstage fun! Posing, pumping, booties and tanned bodies.

I got to meet a lot of really awesome ladies!

Snickers before hitting the stage. Mmmmm.

Helping me with glazing up <3

I know I wasn't as lean as I should have been, 

but I have never felt so tiny! 

At home before the night show :p happy bellies!

Before the night show and post-burger and cookies :D

oops hahaha thickkkkkk!

Comparison photos from prejudging. The lighting made it hard for him to get good photos but I'm okay with not seeing detail lol!! My curves look better like this :P I will admit, as proud as I was for coming so far with my transformation, I wasn't completely confident and a little embarrassed for not being as lean or cut and I tried hiding it, but I know it showed. 5th place and a trophy to take home. I knew it would be 5th & I'm not mad! The shorties in my class were bangin' and gave me more motivation to build for my next show. This hasn't discouraged me in the least bit. I knew going in that I would probably be the thickest/fluffiest one of the bunch. It was about completing my goal I had set, getting over some fears, and now, these will be my new before photos. 

It's me vs. me.

It's my journey.

Can't stop, won't stop.

Time to build!!

Come follow me on IG @coral.suarez

xoxo

Peak Week!

Hey all! Sorry for the lack up updates. I have been busy and just trying to relax, concentrate and not think too much and stress myself out! I'm really good at stressing the small stuff, beating myself up or comparing myself to other girls and have just really needed to take a step back and re-focus. I keep reminding myself it's MY journey, MY progress, MY body. I don't care of others' opinions on MY lifestyle. 

As you can tell, I didn't do the Boston show that was on the 24th of May… I was not mentally, physically, nor financially ready for that one, so I chose a show closer to home (~1 hour away) and 3 weeks later… which is now a few days away!! June 14th. It is 2 shows combined into one; The CT State Championships and the CT Grand Prix! I have entered in the CT Grand Prix bikini open A and will possibly enter in the bikini novice devision as well. When I was signing up I was freaking out like omggggg this is really happening! I kind of got cold feet into entering then so I will probably do it at check-ins.

The week leading up to the show, bodybuilders go through "peak week"- it is different for divisions and I'm sure as with anything, all coaches have their own way of doing it. It's definitely more for the 'bodybuilder' and 'figure' (more muscular/leaner) categories, but as bikini I will still be doing a moderate peak week. Basically, it's the last week to get your muscles to "peak" by show! It has a lot to do with the manipulation of carbs/water/sodium etc. I'll have to write more about it after I do it. But from many articles I've researched, it's not that complicated and most people over-do these steps and can ruin their final package like coming in too stringy or dry? Again, those are mainly for figure, mens' physique and bodybuilding. Bikini kind of has it a little easier. 

Well here I am, this was taken Saturday morning (1 week out) - no food or water, and I actually looked better than I thought I did in my head. Surprise. Sometimes it gets to be a giant mind-fuck when you're constantly looking at yourself in the mirror, different lightings, foods you eat that bloat you, etc. I am weighing in at 128lbs and I am 5'2". Yes, I could use to lose more body fat pounds, but it is what it is. My body has been fighting me so much these past few weeks and my metabolism is tired and damaged. I'm so excited to work on it and building my physique after this show! 

This week I haven't made any drastic changes to my diet- the only thing is I'm on lower carbs until later this week where I will start adding them back to fill my muscles for the show. I am sticking with foods that I know won't cause bloating such as chicken/tilapia, oatmeal, green beans, egg whites/ eggs, spinach. Fiber causes bloating too so I am watching my intake with that as well because I know my body is very sensitive. The last week or two is boring with food, but I would rather keep it safe than sorry. Coach told me to up my water by 50% as well for the next few days, so that is probably the hardest part for me haha I hate drinking sooooooo much water! and having to pee all the freakin time! 

As far as training, no significant changes in that either. Although this week I will be working at 80% of what I usually do because I don't want to tear down my muscles or be sore on show day. More reps ~20 and less weight. I have been doing fasted cardio for the past 2-3 weeks in the AM and will continue to do so for the next few days as I feel it really helps ME. 

I have two bikinis from Ravish Sands- one I got for free from winning a raffle and one I wanted as a back-up! Not sure which one to wear yet- but it'll depend on the fit the day of the show. The second one I bought is a color I never imagined buying… ever! Out of my box and I am so in love with it, but it's on the tight side so I'll have to see if I'll be able to wear it this show. 

I have been practicing my walk/routine/posing at home in the mirror as well as a few times at the gym! I feel slightly confident in it, but everyday I watch some sort of youtube competition videos and I make slight changes or learn a little something new. I really haven't spent much time in the heels and every blog I read with tips say to spend hours in them and get used to them lol but oh well- I'm more of a winging it type of girl. 

Checklist-

x) Bikini bite

x) bikinis 

x) heels

x) jewelry

x) Pro Tan / glaze

x) registration

x) hair/makeup

x) black hoodie & sweats 

x) flipflops

x) base tan

Need list-

-npc card

-pack food

-mani/pedi

-tan

-

I can't really think of anything else right now. I'm so nervous! The days are flying by and Saturday will be here before I know it. I have to make every single day count. I have to do something that will make me closer to my goals than further. Staying focused!! 

follow me on IG for more updates @coral.suarez

xoxo

How I Diet & Cook

There are two parts to this post. I swear, my head is always full of random thoughts that I want to share and explain but sometimes it's hard to break it all down. I try, but I know it can all be hard to understand so feel free to contact me and ask me anything :)

I'm a flexible dieter. I used to believe in "clean foods" & "bad foods," until last year when I was introduced to a whole new world of flexible dieting, aka 'IIFYM' (if it fits your macros). Yes, that means I do count my calories/protein/carbohydrates/fat/fiber intake daily. I weigh and measure my foods. Yes, it can be a pain in the ass at times, but I've gotten used to it over the years. Yes, there are days (when not on comp prep) such as family events or holidays were I don't worry about it and just enjoy! I don't believe in meal timing and I believe in carbs after dark! When you have the mind set of "good foods" and "bad foods" it makes you have a horrible relationship with food. I've been to the point of feeling so guilty of eating a cookie or two, going and killing myself with cardio on an off day, restricting more calories, and binging. It's unhealthy. If you "eat clean" all week and go on a binge during the weekend, how healthy is that? It's not. Flexible dieting allows you to eat all your favorite foods, in moderation. It definitely teaches self-control. I have set macros each day, and I fill it with whatever foods I want. A carb is a carb, a fat is a fat, and a protein is a protein. However, yes there are more nutrient dense foods, meaning carbs from fruits/veggies have more fiber than carbs from a Poptart duh. You cannot hit your macronutrients eating fast food all day, Poptarts all day, etc, just like you can't hit your macros eating only spinach and fish all day. 90% is whole nutrient foods to hit that fiber goal- which I average about 20-25g a day, sometimes more depending on my food selection. 10% can be "fun foods" and favorite treats in moderation. My "fun foods" for now include Quest bars, Greek yogurt, PB, S'Mores gold fish, etc. Remember, I'm currently on comp prep, so I'm still a bit mindful so I don't get carried away, but if I weren't, everything would be a go :) 

I've counted calories for years, but still looked at food as "good" and "bad." Now, I feel a bit more FREE, having control of what I put in my body and not feeling restricted. I wish I had done more research before hiring my first coach, knowing that I could do flexible dieting while on competition prep! Ugh. I guess I had always thought competition prep was fish/chicken, sweet potatoes, oatmeal, spinach/green beans for 12 weeks. Then binging after your competition. But it's ok, now I know better. I remember at our first meeting (with my first coach), I said I had been counting my macros (probably was around 1700 then with 40%P-35%C-25%F). He said he didn't believe in that because they're inaccurate? Hmmm… Yeah ok. So when he started me on his meal plan, it was straight "eat this, at this time, no substitutions, no cheat meals." I was probably around 1200-1300 doing his "off season" trying to put on muscle… Ridiculous. Not a sustainable lifestyle, nor enough food to "put on muscle." He dieted me down too hard and too fast. My metabolism is definitely suffering right now. I cannot wait to build it back up with reverse dieting! 

Anyways, I love following these two ladies on IG- FIITNESSCHIC & 1FITASHMOM

They are two strong, beautiful women who are flexible dieters and proving that you can get shredded with a moderate diet filled with whole foods, and Poptarts ;) 1FITASHMOM was also eating over 2000 calories to maintain and started her cut (weightloss/fatloss for comp prep) from very high! Meaning, during her cut, she will be able to comfortably lose weight/fat, shred, and eat! 

Bottom line: Stop starving yourself and thinking of foods as GOOD & BAD. You want a starting point of eating as much as you can while losing fat and doing (working out) as little as possible. If you start with 1200 calories off the bat, start working out 2 hours a day, when your weightloss plateaus, where will you go? You will either have to 1. drop calories even lower or 2. workout longer/harder. Then when you plateau again, same thing. Do you get where I'm going here? 

BE SMART!! it kills me seeing girls eating 1000 calories or below, doing 2 hours of cardio. Your caloric intake is all individualized. Sex/weight/height/activity level/GOALS. If you're wanting to put on muscle, you will not be able to do it on low calories. You have to eat in a surplus! 

Stop trying to find SHORTCUTS, and doing it the healthy, slow, and MAINTAINABLE way. Make it a LIFESTYLE, not a temporary "summer body" fix. 

Need help? email me! suarezcoral@hotmail.com

**Another tip, DON'T EVER purchase "customized meal plans" from someone who is not certified and have the credentials to coach and guide you. Just because someone looks good and has found something that works for them, does not mean they know what works best for you :) Getting help/tips is one thing, but if you're going to put money down, make sure it is with someone that has their certifications/credentials and actually knows how to work with different types of people! 

Ok, part 2!! 

People always ask for my recipes, saying they don't know how to cook and this and that. Well, let me tell you something… I don't either! I don't follow any recipes (hate them), I don't use a lot of ingredients, and I just have the basic meats, veggies, and carbohydrates usually cooked in bulk for a few days and I throw them together and use different seasonings. 

Favorite seasonings: 

Favorite sauces:

Favorite sweeteners:

Proteins:

All can be combined and used in sooooo many different ways. I like simplicity! I like easy and fast cooking. So don't think I'm some whiz in the kitchen.

I hope this was somewhat helpful :) 

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Follow me on IG as well @loveliftdrift

Coral's Fav Booty Moves

So you want a nice booty? 
Did you know your GLUTES are one of the biggest and strongest muscle in your body? To build a butt, it takes time and consistency. You must build your glute muscles with resistance and intensity, yes, that means you will gain muscle in your booty which LIFTS and ROUNDS. I would recommend doing lower body, not just glutes, but hamstrings, quads, and calves at least 2x a week. 

"toned" aka MUSCLE 

^ this is seriously just a 3 month difference! 

I'm still working on building that booty too :)

you can find me on IG: @coralsuarez

Also if you're interested in a customized plan, email me suarezcoral@hotmail.com for more info!

**In order to build a nice booty, you must use resistance/weight**

Here are some tips when doing booty moves!

1. Always keep your back straight. One way to know your back is straight is to stick your chest out. Not ridiculously, but slightly, and you will feel your back straighten. Kind of like sitting up straight.

2. You want to feel the tension in your heels. The tension will go through your heels, through your hamstrings and to the glutes. Whether you're doing squats, lunges, leg presses, step ups, etc, if you feel tension in your toes, you need to reposition. 

3. ADD WEIGHT. If you don't have a gym, carry books, water jugs, your kid, your pet lol, anything to add some resistance and weight. 

4. Remember to BREATHE in and out. Don't hold your breath!

SQUATS: I think everyone knows what squats are by now. My favorite is using the free-weight barbell squat rack. If you're just starting off, you can try the smith machine (it's assisted) or hold dumbbells in each hand. Start light and work your way up, but challenge yourself. 3-4 sets of 10-15 repetitions. If you can make it to 15 reps easy, UP your weight. You won't make any changes without pushing your body. Back straight and legs about shoulder width apart. 

POP SQUATS: Also known as jump squats. These are the only booty exercise I don't use weight, although you can if you're brave haha, but your body coming back down into squat position is some good resistance. They are plyometric. You want to jump up and back down into squat position and keep repeating about 5 sets of 20 reps. You don't have to use the stand, shown below, but I just wanted to show a simple example of what they are. 

WALKING LUNGES: These burn so good. I like holding barbells on my shoulders/back because I feel I can go heavier, but dumbbells work just fine too! Remember to step and your knee should not go past your feet, and your back knee should not hit the floor and push through your heels. 3-4 sets of 15-20 repetitions per leg. 

CABLE KICKBACKS: There are different variations of this machine, the cable machine, but this is basically what they look like. The stuff you can do on thisis endless! You could get in a full body's workout, yes, including abs. What you do is lower the cable pulley alllllll the way down. You can use handles and put under the bottom of the middle of your foot, or some gyms have these nifty cuff things to put around your ankle. Either one works just fine. Hold on, and kickback and squeeze! 

HERE is a video and correct form. Do 4 sets of 12-16 each leg. 

LEG PRESS: This is at the leg press machine. I think most of you have used or seen these. There are different kinds, but pick one that you like. I like to do a variety of stances such as shoulder width and closed width and have my feet higher up to feel most of the tension and weight in my heels. Do 3-4 sets of 10-15 reps.

LYING LEG CURLS: These bring back good memories haha. When I first started lifting and my friend was like DO THIS! I was like NOOO I DON'T WANT MY BUTT ALL UP IN THE AIR! I was so embarrassed, I'd never even touch the machine. I'd actually get so pissed he wanted me to do it that I'd walk off like a little brat. Somewhere down the road, I started to get courage to try different things, and let me tell you, these are WONDERFUL! They work your whole backside, your booty and hamstrings. I like to do 4-5 sets of 15/12/10/8. Meaning, I go heavier and heavier.

HERE is a video and correct form. 

STRAIGHT LEG DEAD LIFTS: One of my favorite, like top 3. You have to be careful when adding weight because you can easily injure your back if you do not have correct form. You want to keep your legs MOSTLY straight, but not lock your knees, and bring the dumbbells or barbell, whatever you choose, up and down, trying to touch your toes when you bring it down. You will feel the resistance in your hamstrings (the back of your thighs). Below is just an example, please do not attempt with that heavy of weights. I like to do it in front of the mirror, so I know my head is up, keeping my back straight. I like to do 3-4 sets of 10-15 repetitions.

GLUTE KICK BACK MACHINE: They are kind of like cable kick-backs but instead of at the cable machine, most gyms have their own glute kick back machine. These are killer too. They're pretty self-explanatory. I like to do 5 sets of 15/12/10/10/8. Meaning, I go heavier and heavier. 

HACK SQUATS: Took a video of these- they can feel awkward the first few times until you get used to them but they work wonders. Don't be embarrassed! You're doing it for you, not anyone else! Head straight, back straight, and make sure you're feeling it in your heels to your butt. You can vary your stances by shoulder stance, narrow and wide. Do 4-5 sets of 10-15 reps.

So next time you're at the gym, maybe choose 3-4 exercises from above and give it a try! Leg days are my favorite and it feels good to push yourself and feel it the next few days. Being sore is a good thing. You know you worked those muscles and they are growing! 

Make sure you eat a good meal before hitting these up! 

You'll need the energy! And eat afterwards too- you don't want your body to eat your hard earned muscles, you want to melt fat!

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