Cleaning It Up!

What exactly is clean eating, and how do I do it? A questions I get quite often. Clean eating is a term used to describe whole foods that are non processed and don't have added refine sugars or hydrogenated oils. Eating clean can actually mean different things to different people.

If you are interested in cleaning up your diet, you need to decide what that means to you and take the steps necessary to achieve that goal. Here are some simple steps to get you started.

1. Eat whole foods. This means that it either came from the ground or has a mother (this is a saying of course). ie. eating an apple instead of apple sauce. The food came straight from the farm and has not been processed in any way.

A great way to achieve this step is to go to your local farmers market, shopping the outer circumference of the grocery store, and trying to eat organic when ever possible. I suggest printing off the up to date list of the clean fifteen and dirty dozen to know what items to buy organic and what items are fine that are conventionally grown.


2. Avoid processed foods. If you read the ingredients label and are unsure of what chemical or added ingredient is listed, my advise is to not eat it! Looking for shorter ingredient lists are also key. The less you eat from a package, box, can, or carton, the better. Especially if it has added sugar or hydrogenated oil- pass on that. Look for the words "whole" and avoid enriched, bleached, or refined. Also, shorter shelf life is better for you because it is less processed.

I know this part is difficult because it means you have to cook more.. Which takes more time. Start slow and make it a goal to eat less processed foods. Which leads to my next point..

3. Prepare your own meals. Instead of grilled chicken with sugary marinade from a bottle and cheesy rice from a package, do grilled chicken with salt free seasonings with brown rice and a big helping of vegetables. The first two things came from a package, where the next items were less processed.

It takes time to plan out health meals and prepare them. I practice bulk cooking so that my meals are already prepare when it's time to eat. I make meals from scratch so that I can control everything added to my food. I know exactly what is in it and how it is made. If you eat out, make specific requests. Ask for your food to be made dry without added stuff to it. I never have a problem with requesting certain foods and substituting for healthier options. Hey I would rather have a double helping of raw veggies than eating something that has added sugar, fat, and salt to taste better.




How did I achieve this?

I read a book a while back called The Eat-Clean Diet by Tosca Reno which I highly recommend to everyone. After I read it, I started to make little changes to my diet to achieve "clean eating."

I met her at the Arnold two years ago and she is fabulous.

I also recommend watching Hungry For Change, Folks Over Knifes, and Food Inc.

If you decide to follow this lifestyle (its a lifestyle not a diet), you need to outline what clean eating means to you. It could mean all raw foods, or no artificial ingredients, or everything all natural. What is clean eating to you? Then start to tackle one thing at a time to meet your end goal. Cutting out everything at once is not an easy task, so I don't recommend it.

Take this first step- Google "clean eating recipes." Find one that is appealing to you and make it. If you like what you made, share the recipe in the comments section so that others can try it.



If you have any questions, feel free to message me. I'm here to help.
C

Calling all Thunder thighs

As I am gearing up for my next Bikini competition, I would like to share with everyone what I am working on and struggling with. See, I know others have this problem too, and that's why I wanted to really dish out some tough love that I have dealt with myself over the past few years. So sorry if I offend anyone. But..

I struggle with "thunder thigh syndrome." So I'm calling all thunder thighs out.. so listen up.
Yup I'm talking to you. See men don't have the problem us females do. Us females are lucky to have something called Estrogen and that evil little devil likes to take that dessert you just shoved in your mouth and put it right on your butt and thighs. Don't get me wrong, I know men like when women have a little something something in the trunk but no one likes to turn around and see cellulite! EW. And hey, I have been there.

You either are pear shaped or apple shaped. This is how your body stores your fat. Well god made me into a pear gosh darn it, and he forgot my boobs too. So that means all my fat is stored in my lower body. This is something that I have worked on FOREVER. Many hard hours in the gym trying to get my booty to where I want it. Guess what? I'm still working on it folks. Its coming along after a lot of clean eating and plyometrics.

Is this you? Are you struggling with cellulite or having trouble getting those jeans up? Thank god for stretchy pants, right? Or maybe you want to see some definition in you legs. I know some girls have a pancake butt and two stick legs to match. Well I am here to help.

So you might be surprised by this but I was one of those people in high school. I did sports and was athletic so I could pretty much eat a whole thing of Oreos and be fine. Cookies for lunch? Sure why not. Well when I went to college I realized quickly that I needed to either get my butt in the gym or I would pay the fat price. I also learned that I needed to change my dietary habits. Funny that the girl shoving Oreos in her face now has a degree in Nutrition. I am trying to explain that I understand where you are coming from and it is possible to over come it.

Sorry to break the news sister but you can say all day that you "just have muscular legs" but that is not the real answer. Yes you might me athletically built, as am I, but the reason why you have bigger legs than YOU want (no one else) is because you have a layer of fat on top of that muscle. Fat takes up more room than muscle.

I know this because I experienced it. It was always one of MY " problem areas." MY body stores fat in my legs and butt ( not in my boobs where I would like it to go instead). I always thought it was because I was sooooo muscular. Well I was very very wrong. It is because of estrogen and my dietary habits.


When I changed how I ate and cut out all the processed sugars, the first, and best changes I saw were in my legs and butt. I was actually surprised at how little my butt got during competition training because my body fat was decreasing. Funny how I was lifting more weight than I have ever lifted but since I was eating different I was getting the results I wanted. Hello!!! Can I preach this anymore. Yes, Abs are made in the kitchen but so are gluts and thighs. You have to change your life style to get the results you desire.

The main diet change- sugar. Stop eating it period. When I started to get conscious about the added sugars in my diet, I was surprised to find it everywhere and in everything. You should get sugars from natural fruit, low fat dairy, and sweet potatoes.. Not processed packaged foods.

A diet focused on whole foods that aren't processed is best. Refer back to my staple foods list in a previous blog post for ideas. Ill keep posting about my butt and thigh progress along with some photos and workouts. Stay tuned!

Chelsey

Helping with a Purpose

This week I want to highlight one of my friends, Dana Santoro, because she has become one of my mentors in the field of personal training. I believe that you need to look on the inside instead of looking on the outside to help people achieve their goals, and that is why Dana makes an amazing trainer. Read more about her journey:

I always found certain happiness after lending a helping hand to someone in need. But, I much prefer helping with a purpose. I found that special purpose my junior year at college.

After getting certified as a Personal Trainer through AFAA, I quickly proved myself as a trainer and earned a position as one of the four trainers involved with the Biggest Loser Program at the University of Central Florida Recreation and Wellness Center. My fitness philosophy is simple. I believe in confidence and inner harmony. I strongly believe that we don’t all belong on the cover of Style. I train to build confidence and good health.

I spent my last two years in college involved with the Biggest Loser Program and I learned more from the participants then I ever have in an academic class. I work to build a relationship with each client and understand them individually; some more difficult then others. I do this because I care. In order to help my client make a lifestyle change, I need to understand their story. My biggest strengths lie in my patience and willingness to understand, my undying motivation, and my passion to help.

My dream is to ultimately open a small group-training studio aimed at specializing in obese individuals. Currently, I am attending Ohio University studying College Student Personnel and a Graduate Assistant in the fitness department at Ping Recreation Center. I remain involved in the industry and will be implementing the Biggest Loser Program this coming Spring 2013 at OU.

If you are interested in joining the Biggest Loser competition at Ping, go to the fitness desk on the 2nd floor. It is starting this spring semester and is a really great program. If you want to get in contact with Dana, she trains at The Ohio University Ping Center or if you contact me, I will forward you along to her.

Have a great Sunday!!!
C

New Years Resolutions

Its the beginning of the year and you know what that means.. New Years Resolution time. No more "I'll start next week." The time is now and its time to shed those holiday lbs and set new goals.

A lot of people are reaching out to me for diet plans and exercise plans. My answer is always- Why don't you do a 24 day challenge? I did my first challenge last February to lose weight to work at the Arnold Classic convention. This year I will be competing in the Bikini division at the Arnold and Lakewood, and am starting the Advocare MNS-C pack, Advocare supplements and protein, and a brand new diet plan today. Why don't you join me??

Last year when I did the challenge I lost about 10lbs and I was so happy with my results. That was the point where I realized I needed to make some big changes to achieve my goals... and look where I am now. I committed to my first competition and placed first over all and now I am getting ready for two more shows. I couldn't be happier that someone got me to take that first step with the challenge because I wouldn't be where I am today without it.

What is the challenge?

It includes everything you need to get started toward your next weight loss goals.

Each 24-Day Challenge includes:

One box of Herbal Cleanse-Citrus
One bottle of OmegaPlex®
One box of AdvoCare Spark®-Mandarin Orange
One box of AdvoCare Spark®-Fruit Punch
Your choice of one box of Meal Replacement Shakes - Chocolate Mocha, Chocolate, Vanilla, or Berry
Your choice of one box of MNS® Max 3, C, or E

Days 1-10 Cleanse Phase
The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you will enjoy weight loss as well!

Herbal Cleanse-Citrus: helps to cleanse and detoxify your body.*
OmegaPlex®: essential fatty acids for increased overall wellness.*
AdvoCare Spark®: nutritionally-advanced energy*

Days 11-24 Max Phase
Give your body the best tools you need to achieve your next weight management goal during days 11-24!*

Metabolic Nutrition System (MNS®): Your choice of Max C+ (appetite control), Max E+ (energy), or Max 3 - for weight management, appetite control and overall wellness.*
Meal Replacement Shake - your choice of chocolate mocha, chocolate, vanilla, or berry: Complete nutrition in a great-tasting shake!
AdvoCare Spark®: nutritionally advanced energy*




You will be committing to 24 days of changing your lifestyle and becoming healthier. I also have TWO DIET PLANS to assist you in the weight loss. It is very easy and its pretty much paint by number dieting. The diet plans are very flexible to find what works best for you and I will guide and support you through the entire 24 days. I will give you my email and number for questions for you to use at any hour/time of the day. I will always be available to help you.

I have a bachelors degree in Applied Nutrition-Dietetics= Nutrition Associate, and I am an ACE certified personal trainer. I can help you with anything that you need, diet, exercise, and overall health counseling.

I am a believer in this product line and I refuse to take any other crap that other companies produce. If you look at their site, they have so much science backing and such a good product line to show for it. Plus I have personal results that I know their stuff works. I got my step dad to do a challenge and he is down 25lbs and my boyfriend aunt is down 32lbs! The 24day challenge works! Trust me. If you follow my advise then you WILL get RESULTS!


Please contact me for more information- Chelsey.jwalton@gmail.com

To purchase the 24 day challenge or cleanse go to:
Copy and paste this into your browser
https://www.advocare.com/120215877/Store/ItemDetail.aspx?itemCode=99050&id=A&flavor=b

The challenge is discounted till January 15th so hurry up and get it before its too late.

Sugar is Evil

Hello holiday food baby. I'm sure everyone woke up the day after Christmas a little swollen and bloated, because I did. I have heard a few people say that they are going on an all juice cleanse because they consumed so much sugar the last few days (which is NOT the solution). So here it is...

SUGAR IS EVIL! Seriously evil. Sugar = a drug. It's like putting cocaine into your food. And guess what? You just overdosed on that crap. So here are the facts:

When you inhale a plate of grandmas extra special Christmas sugar cookies, a neurotransmitter called dopamine is released. Dopamine signals our reward system. Which motivates us to seek this reward again, and again, and again. We cant even help it!!!!

Cookie = yum = dopamine = feel good = wanting more

This is because it is built into our human survival mechanism. Two behaviors, sex and food. Both which are linked to our reward system so that we can survive and recreate.

So food is giving us the same kind of reward/high as drugs, alcohol, and cigarettes. Its the sugary, starchy, fatty, and salty foods that are linked to this addiction. When people don't get their favorite foods, they crave them and experience a "wanting" for them. Is food addiction to blame for our obesity problem?

Also it is shown that if you consume sugar on a regular basis that your dopamine receptors decrease making it harder for people to get that satisfied feeling. In the end, they end up needing/eating more to get that rewarding feeling.

Everyone had their healthy helping of sugar cookies and fatty foods for the holidays and I'm sure your body is telling you how awful it feels because of it. Sugar does nothing good for you. It shoots your blood sugar up sky high and then comes crashing down making you feel horrible.... leading you to just eat more. It kills our healthy gut bacteria, puts wrinkles on our skin, and makes us fat!

I'm not gonna lie either. I had a few holiday treats because I didn't want to miss out. I am surely paying the price now. Also I am finding it harder to avoid the left over holiday cookies now too. Now that I have brought the sugar back into my diet, I definitely feel the cravings, but I am standing strong. I even had some red wine and I had a headache for two days now and it just makes me realize why I DON'T do this! I hope everyone reading this will pass on the cookies and keep it clean. Don't starve yourself by any means. That will just slow down your metabolism and do the opposite of what you want. Just eat healthy and clean and your body will go back to normal in no time. Trust me :)

If anyone is interested in a 24 day challenge or herbal cleanse that I approve of to get rid of that holiday belly-> email me:
Chelsey.jwalton@gmail.com




I hope everyone had a very Merry Christmas!
<3 C







Read more:
Food and Addiction: The Dopamine Made Me Do It
http://www.ideafit.com/fitness-library/the-dopamine-made-me-do-it?ACE_ACCESS=4f95f63d003974c7c5cdbb16b1639d45

SpeedDoctorz

Haven't posted in a while and I want to let you all know that my training and dieting is going good. Sticking with my "change it up" principle to keep shocking my body, demanding new results. I have been working with a few people to get better results this time around. I'm all about doing it myself, but there is a point where a professional is going to take me to the next level.

One person that I am working with is Eddie, the owner of SpeedDoctorz Columbus. Me and SpeedDoctorz go wayyyyy back. I use to attend his speed classes in high school to better my time in the 400m dash. I remember dropping like 4 seconds off my time and I actually have stretch marks to show for how muscular my legs got (no filter). So it worked for me once why not try it again?

This is NOT your regular gym!

What is it?
The focus of SpeedDoctorz is to provide athletes of ALL sports with specialized Speed, Agility, Quickness training as well as improving their overall athleticism. They take a simple, no nonsense approach to sports performance enhancement training. The training we provide is a fun experience for all athletes, looking to improve their athletic performance. And most importantly - we produce RESULTS at an affordable price.

I am not doing much speed stuff this time, but more plyometrics and band work. I love coming into SpeedDoctors again. I look forward to my workout, its a blast, and I know Eddie will kill me. Even though he specializes in athletes, he also runs a bootcamp class for ages 8 to 65 years old.


New to SpeedDoctorz? Want to try it out?

It's simple! NO APPOINTMENT NECESSARY. Just pick a class time on the website that works for you and show up 10 minutes before to stretch out - FIRST CLASS IS FREE!!!

Afterwards, talk to Eddie for the program and flexibility that works best for YOU!

Contact Edward Sass speeddoctorz@gmail.com

Make sure you hashtag #GrowBootyGrow to join me in my prep! I'll post the best pics :)

Tips for Memory Improvement Using Essential Oils of Aromatherapy

The Essential Oils of Aromatherapy can assist in developing and maintaining a good memory. Although it is convenient to use these essential oils at home they can also be used at work; in the office for instance, to assist in cultivating a better memory. At home this will facilitate undertaking tasks such as looking after the children, whilst at work; a good memory is essential to the multitasking that is frequently expected, especially for those who have promotion in mind.

Your memory is a vital function that needs to be cared for as a valuable asset. Your short term memory assists with the myriad of routine tasks that you almost take for granted, whereas your long term memory stores information which may not be used as frequently, but is there when you want it. Without these memory attributes you would not be the efficient operator your boss expects you to be. After all he is the one who pays the wages, and influences promotions!

Using Essential Oils of Aromatherapy at home can assist you to relax after the stresses of the working day. They also help in promoting the healing benefits of a good night's sleep, which will help you to wake up refreshed and ready to enjoy the next working day.

Rosemary and Sage essential oils will help you to relax and facilitate a receptive memory. Furthermore, they will help you sleep soundly which promotes long and short term memory development. Whether your requirements are to have better memory at home, or at work, these essential oils will assist and you will be pleased with the advantages of aromatherapy.

Rosemary

Rosemary is a stimulating essential oil that helps you to focus the mind and maintain persistent attention for better information retrieval. Burning Rosemary at home or work can revitalize tired muscles, and help soothe the stresses of a hard day's work. This stimulates the ability to think clearly. The most popular way that the oils are administered, at least in the USA, is using an Aromatherapy Massage. Use chosen blends or a single oil with the right choice of carrier.

Rosemary and Sage

It has been reported that Psychologists at the University of Northumbria tested essential oils from Rosemary on memory attention and mood and discovered it made volunteers feel more alert and improved their long-term memory by around 15 per cent.

Essential oils made from Rosemary and Sage can stimulate the memory, strengthen clarity and awareness, and offset mental fatigue.Other studies have established that volunteers' ability to remember lists of words improved after they had taken a capsule of sage oil.

Other Essential Oils of Aromatherapy to facilitate memory include:

Basil, Lemon, Sweet Orange, Peppermint, Bergamot and Eucalyptus.