Wednesday, March 28, 2012

Amazing story

I will post my boyfriends bio, yes he has issues spelling now but thats who he is so dont judge him! Im posting this for motivation because his story is amazing!

There is so much about me but everything evolves around 1 life changing event. On April 10 2005, my time for judgement was due, I was in a car acsadent NO I WASNT DRIVING! It left me in a Coma, with many broken bones. I have Traumatic brain injury (TBI), also called acquired brain injury. TBI is a result of when the head, suddenly and violently hits an object, or when an object pierces the skull and enters brain tissue. In my situation bolth happend. I am what i would call a Marical. I was dignoced with a severe case of Brain Damge, what that mean's is every thing you do with out thinkin of, Every Thing we take for granet was taken from me. I couldn't walk, talk, eat, breath, open my eyes - Every Thing Was Taken From Me! Half of my body was paralized along with breaking more bone's then you could conpreheand. I was knokd back to the nolige of a two year old, with body functions of a dieing person. This exsparanse made me see just how valubel life is! There is so mutch i am thankfull for and, prowd of. Today I own a gym in Wolcott CT calld TOTAL FITZNESS! If im not there then, you could probally find me at a school. I share my story and, try to make yung driver's see the danger's that are very real, or, you can try The Red Cross. I donate my blood, i thank thos hew've helpd me, and hope mine can do the same. I don't look at myself as a man. When you accept the fact you are a man, you are only human. It's when you are willing to do the impossible, and stand up against your fears that's when you become a role model, someone's Hero. A hero has the abilty to do many things. A Hero can Motivate and Inspire others, to have the Courage to keep moving forward. Courage is more exhilarating than fear and in the long run it is easier. We do not have to become heroes over night. Just a step at a time, meeting each thing that comes up, discovering we have the strength to Overcome the odds and obtain your success. Success is the piece of mind that comes from courage. Knowing you gave everything you had to the opportunities that life has presented to you. Which brings you right back to having the Courage to keep moving forward. That's where a Hero comes into play. A Hero has the ability to reach down and lift people up. Why I won't accept Failure. The way I look at failure, and would incourage others to is that Failure is just the opportunity to begin again just more intelligently. With that being said, it becomes difficult to say what is impossible. Yesterday's dream is today's hope and tomorrow's reality. Remember the future belongs to those who believe in the beauty of their dreams! But you can't be afraid when Failure comes. When you're trying your best, giving everything you have to whatever the situation maybe, and you're still coming up short but more importantly still spilling your heart out to achieve, that's good! Because it's baptism under fire! If you can get through that you'll get the only kind of respect that matters in this world, SELF RESPECT!

100 push ups for my followers!

i SUCK at doing push ups and when i saw 100 likes i almost died! but i did my best! some incline some regular and on my knees push ups ! form is horrible lol it hurt so bad!

Tuesday, March 27, 2012

Chocolate cupcakes :)

1 cup of oats (300 cal)
2  sugar free chocolate puddings (140 cal)
6 Tbsp of liquid eggwhites (50 cal)
1 scoop of chocolate whey protein (120 cal)
2Tbsp od unsweetend apple sauce ( 7 cal)
1 tsp of baking soda
1 tsp of baking powder

in the oven for 10 minutes at 375
i top mine off with 1tbsp of natural peanut butter (50 cal) and 1 tbsp of sugar free fiber jelly (5 cal)

my measurements made 24 cupcakes i have no idea how many calories in each but by adding everything up i got 25.7 calories per cupcake :) i used 1tbsp of mixture per cupcake

Monday, March 26, 2012

Healthy blueberry muffins :) yummm

They are amazing to me! I wanted to make banana muffins but i ended up coming up with this recipe for blueberry muffins instead! I measured everything and i did my best at adding everything up! and making sure every muffin was the same size! My recipe makes 12 muffins.

I added everything up and then devided it by 12!


4 Tbsp of natural peanut butter

1/2 a cup of unsweetened apple sauce

2 scoops of vanilla ice cream whey protein

1 cup of oatmeal

2 eggwhites

1 tsp of baking soda

1 tsp of baking powder

1/2 tsp of cinnamon

1/2 cup of blueberries


Preheat the oven at 350

start mixing all the ingredients one by one, starting with the oatmeal ( i did the powder stuff at the end) spray a muffin sheet with pam and pour the mixture half way and bake for 10 minutes!

if you want you can add small pieces of some nut ontop i added walnuts ( i didn't add that in )

each muffin should be around 85 calories 2g of sugar 6g of carbs 5g of protein

These are the main ingredients i used!

Shopping List

Want to go grocery shopping? but dont know what to get? Here is a list of stuff you need if your trying to be healthy and fit.

Protein list

chicken breast
lean beef
lean turkey
whey protein

Carbs list

Sweet potato
whole wheat bread
brown rice
Green veggies :)

Healthy fats

Natural peanut butter
olive oil
soy milk

grape fruit

AND TONS OF WATER:) and some green tea:)

Sunday, March 25, 2012

My tips for a flat strong tummy :)

From what i have seen alot of girls who are trying to loose weight eat alot of fruit, and dairy products, and do tons and tons of cardio. I got my fitness pal this weekend and every other update is about someone just finishing their cardio session. I believe that  weight training is the way to go. I dont mean those classes that have you lift light weights or squat dumbbells. I believe that  training like a bodybuilder is the best way to loose fat and build muscle ( tone up ). Girls GO HEAVY and when i say go heavy i mean go as heavy as your body lets you, learn your body and learn what works for you. Yes diet is everything but weight training does wonders to your body TRUST ME. If you want a tight strong core, a defined 6 pack then lift like a bodybuilder. Doing a bunch of crunches isnt going to do the job dont be scared of lifting weights ditch the cardio most of the time and start lifting, muscle burns more calories / fat :) Girls you will not look like a man!!!

Food's i avoid

Junk food duh:)
Most fruit
yogurt ( yes greek yogurt too )
soda ect....

I know alot of you eat greek yogurt and alot of fruit during the day but i noticed it makes me bloated.
Yes i do have fruit but never do i have a plate full of it, i have a small serving every other day.

Fruits I always eat

Grape fruit

Another thing that i hear alot is that protein shakes make girls fat. I noticed that it made my stomach alot tighter and i never get bloated. I have my protein shakes with plain water sometimes, i have it as a cheat meal with fruit and milk but i barely do that because it makes me bloated.

My favorite core/ab workouts

planks / side planks  ( i love them )
ball crunches
cable pull in's ( for lower abs )
oblique kicks
Wood shops

Last tip :) DRINK TONS OF WATER (1 gallon) and drink green tea after every big meal ^_^  ( 3-4 cups)

My healthy cheat!

For the past 3 months i have been trying to eat healthy, i was super strict and kept everything plain and boring. I HATED IT! during the week i was fine but during the weekend i fell off. I couldnt keep the diet for more than 5 days! It was frustrating. So for the past 2 weeks i have been trying to eat healthy but im not as strict, i enjoi my chicken breaded or with some sort of seasoning. I eat alot more veggies and i eat fruit once in a while. I also dont worry about my carbs the only things i worry about are keeping my calories between 1500 and 1700. I keep my calories at 1500 5 days of the week and on leg days i take in 1700 or less and i make sure that every meal has protein. During the weekend my boyfriend and I try to enjoi our food while keeping it somewhat healthy. Today we had this for our second meal. We got whole wheat buns , lean beef, and all natural ( reduced fat ) cheese :) i made sweet potato fries seasoned them with pepper and paprika. I had my burger with 0 calorie hot sauce my boyfriend had onions on his. You can have a cheat once a week, make it healthy:) avoid desserts and avoid over eating.

This shows you how much calories i took in for my meal! i have 4 more meals to go! ill make sure to keep it under 1500 calories. This was my 2nd cheat meal this weekend, im really lean so this doesnt hurt me at all. I only have 1 or 2 cheat meals a month. I avoid desserts and if i go out to eat i only eat half of what they give me! I DRINK ALOT OF WATER:)

Saturday, March 24, 2012

" My Fitness Pal"

okay so today i started using " my fitness pal " i recorded everything i ate today! Like i said before i dont eat the same thing every day so having this really helps me show you guys how i eat. I workout at different times everyday so my pre-post meals are always different! I have been eating this way for 2 weeks and my 6 pack finally came out! My muscles feel fuller and veins are coming out:) This worked for me im not saying this will work for you but you can give it a shot! ill be posting what i eat once in a while! if i come up with healthy recipes ill let you guys know:) add me on my fitness pal my user name is berenices2 :)

I eat every 2.5 hours

9:30 am Meal 1 ( pre workout )
12:00pm Meal 2 ( post workout )
2:30pm Meal 3
5:00pm Meal 4
7:30pm Meal 5

10:00pm Meal 6 ( last meal )

For today i ended with this! i try to keep it under 1500 but its always different i have more calories on leg days and less on sundays when its my rest day!
Its different everyday

i dont care about my weight, i care about how i look and feel :)

Friday, March 23, 2012

My healthy version of chocolate peanut butter cookies :)

1 cup of old fashion oats
1/2 of all natural peanut butter
6 tbsp of water
1 packet of stevia
1 tbsp of vanilla extract
1 square of all natural dark cocoa


1) in a microwave safe bowl put 1 cup of old fashion oats and the 6 tbsp of water mix and microwave for 30 seconds.
2) Pour 1/2 cup of all natural peanut butter and mix it all up.
3) Add 1 tbsp of vanilla extract and 1 packet of stevia and mix it all up.
4) Crush a square of all natural cocoa or use unsweetened cocoa powder and mix it all up
5) Put foil on a cookie sheet spray a little bit of pam and make little balls
6) bake for 10 minutes at 375 flip at 5 minutes

 I came up with this and i fell in love with them. They are a healthier version but make sure you dont over eat!! im having one as a treat ill  never eat more than 2..My measurements made 10 cookies

My own workout routines

I am not certified as a personal trainer, i am not a nutritionist. I am just a girl who loves being healthy and fit! I plan my workouts ahead of time! This is a 4 week plan i came up with and i got great results! These past 4 weeks i kept everything except arms at 4 sets 10 reps going as heavy as i could ( while keeping perfect form) i picked 4 to 6 different exercises for every muscle group! for triceps and biceps i kept it at 3 sets 10 reps choosing 3 different exercises completeing 9 sets in total. This routine helped me build muscle so push yourselves it should feel hard! Im about to start my last heavy week after that ill change it up, lighter weight more reps for about 4 weeks then ill change it up again! ill keep posting my routines for you guys :) Im really lean already so i keep cardio at only 3x a week and i look and feel better then when i was doing cardio everyday! you know your body best so if you feel like you need more cardio then go for it!

Monday - Shoulders, Triceps, Chest for 45mins-1 hour.


Dumbbell Press: 4x10

Behind the head press: 4x10

One arm Arnold press: 4x10

Bent over laterals: 4x10

Front raises with cable: 4x10

Lateral raises: 4x10

Upright rows: 4x10

Shrugs: 4x10


triceps push downs: 3 sets x 10

triceps overhead pulls: 3 sets x 10

triceps extension - single arm- 3 sets x 10


chest --

4 sets of 10 decline pushups

4 sets of 10 incline pushups


Tuesday - Quads lift 1 hour. 30 minutes of cardio.

Leg extension: 4x10

Squats: 4x10

Single leg squat on smith machine : 4x10

Leg press wide foot stance: 4x10

Hip adductor and abductor (on cables or machines )4x10

Jumping squats with barbell: 4x10


Standing calve raise on smith machine: 4x10

Sitting calve raises: 4x10

Single leg standing raise: 4x10

Ball crunches: 4x10 10lb

Leg lifts: 4x10 7.5 lb

Rope crunches: 4x10 60lb

Side crunches on cable: 4x10 60lb

Wood shop side abs:4x10 35lb

Plank: 4x 1 minute each side


Wednesdays - Back and Biceps 45-1 hour

Db row:4x10

Low row: 4x10

Latt pull down reverse grip: 4x10

High row :4x10

Good mornings: 4x10

Hyper extension: 4x10


Alternating curls: 4x10

Straight bar curls: 4x10

21’s cable: 4x10

Thursdays - Abs Calves + cardio 45 minutes

Bench leg pull ins 4x25

Leg raises 4x10

Ball pull ins 4x10

Ball side crunch 4x10

Knee kicks 4x25

Hyper extensions 4x10

Plank 4x1 minute each side

Leg press calve raises 4x10

Smith machine 1 leg raise 4x10

Seated leg raises 4x10





Fridays - Glutes, Hamstrings, forearms - 20 HIIT on elliptical + 30 on bike

Glute bridge 4x10

Cable kick backs 4x10

Walking lunges 4x10

Leg Press close feet 4x10

Sumo Squat 4x10

Hyper extensions 4x10



Saturdays - Plyos

Walk/jog 2 laps

Deep Walking lunges ¼ of a lap

Bunny side hops ¼ of a lap

Not deep walking lunges ¼ of a lap

Bunny hops going forward ¼ of a lap


5 rounds x 5

Jumping squats

Jumping lunges


High knees

Mountain climbers

Push ups

Shoulder push ups


5 minutes of stairs

Walk 2 laps

Jog 2 laps










Monday - Shoulders, Triceps, Chest for 45mins-1 hour.


Barbell Press: 4x10

Behind the head press: 4x10

Arnold press: 4x10

Upright rows: 4x10

Shrugs: 4x10

Rear delt: 4x10

Front raises with bar : 4x10 12.5lb

Lateral raises cable: 4x10

Upright rows: 4x10

Shrugs: 4x10


overhead triceps push - 3 sets x 10

dips - 3 sets x 10 bodyweight

triceps push downs with bar: 3 sets x 10


chest --

4 sets of 10 decline bench

4 sets of 10 incline

4 sets of 10 peck deck


Tuesday - Quads lift 1 hour. Elliptical x 30 minutes.

Front squat: 4x10

Single leg on leg press : 4x10

Leg press shoulder whith foot stance: 4x10

Hip adductor and


Single leg seated raise with db: 4x10

Standing calve raise on smith machine: 4x10

Seated calve raises: 4x10


Ball crunches: 4x10 10lb

Leg lifts: 4x10 7.5 lb

Rope crunches: 4x10 60lb

Side crunches on cable: 4x10 60lb

Wood shop side abs:4x10 35lb

Plank: 4x 1 minute each side

Wednesdays - Back and Biceps 45-1

T bar row:4x10

Any back row yur gym has: 4x10

Latt pull down : 4x10

One arm on T bar row :4x10

Good mornings: 4x10

Hyper extension: 4x10


hammer curls: 4x10

Straight bar curls on cable: 4x10

Preacher curls one arm Db: 4x10

Thursdays - Abs Calves + cardio 45 minutes

Leg drops 4x25

Leg raises on machine 4x10

Seated leg tuck 4x10

side crunch 4x10

Knee kicks 4x25

Hyper extensions 4x10

Plank 4x1 minute each side

Smith machine leg raise 4x10 3 different foot stance





Fridays - Glutes, Hamstrings, forearms - 30 minutes of cardio

Leg curls single leg 4x10

Deep squats 4x10

Cable kick backs 4x10

Walking lunges 4x10

Stiff leg dead lift 4x10

Hyper extensions 4x10








Saturday ply metrics

5x of each 10 rounds

Jump squats

Jump rope for 1 minute

Jumping lunges

Jump rope for 1 minute

Low jacks

Jump rope for 1 minute


Jump rope for 1 minute

Quick AB circuit

20 bicycle crunches

20 leg drops

20 toe touches

20 V ups

Planks for 2 minutes on each side

Jog for 20 minutes

Monday- shoulders chest and triceps

Clean press 4x10

Dumbbell press 4x10

Front raises with dumbbells 4x10

Side laterals with dumbbells 4x10

Bent over laterals 4x10

Incline press with dumbbells 4x10

Bench press 4x10

Dumbbell flies 4x10

Single arm rope extension 3x10

Skull crushers 3x10

Over head triceps push 3x10


Tuesday- quads

Squats with barbell close feet stance 4x10

Leg press feet shoulder width 4x10

Leg extension one leg at a time 4x10

Wall sit with weight plate 4x 1 minute

Cardio for 45 minutes

Wednesday- back and biceps

Barbell row 4x10

Low row 4x10

Single arm cable row 4x10

Latt pull down 4x10

Alternating hammer curls 3x10

Barbell curls 3x10

Single arm curl 3x10

Thursday abs calves and cardio

Ball crunches 4x25

Rope crunches 4x25

Leg drops with medicine ball 4x25

Leg raises 4x25

Bodyweight calve raises 3 different foot positions 3 sets 10 reps

Cardio !! 20 minutes of intervals 30 second as fast as you can and 1 minute rest

25 minutes on treadmill on a incline 8.0 speed 3.0

Friday glutes

Sumo squats standing on 2 plates 4x10

Single leg lunge on smith machine 4x10

Leg curls 4x10

Stiff leg deadlift 4x10

Hyper extensions with weight






Saturday outside workouts

50 walking lunges

50 squats

Jog for 10 minutes

Repeat 5 times

Run up and down stairs for 15 minutes

Jog a mile


Monday sholders chest and triceps

Arnold press 4x10

Military press behind the head on smith machine 4x10

Front raises on cable with straight bar 4x10

Lateral raises with dumbbell 4x10

Rear delt on peck deck machine 4x10

Incline dumbell press 4x10

Push ups 4x10

Cable cross overs 4x10

Dips 3x10

Skull crushers 3x10

Rope triceps extension 3x10

Tuesday quads

Smith machine squat with feet together 4x10

Leg extensions 4x10

Step ups 4x10

Jump squat with dumbbells 4x10

Abductor/adductor either on cables or machine 4x10 of each

Wednesdays back biceps

One arm DB row 4x10

Latt pull down 4x10

T-bar row 4x10

High row 4x10

Pull ups 4x10

Hammer curls 3x10 / alternating dumbbell curl 3x10/ preacher chair cable curls 3x10

Thursday abs calves and cardio

Ball crunches 4x25

Ball side crunches 4x25

Wood chops 4x25

Crunches on a decline bench with weight 4x25

Jumping calve raises 4x10

Leg press calve press 4x10

Single leg standing calve raises on a plate 4x10

Cardio for 45 minutes

Friday glutes

Deep squats 4x10

Walking lunges 4x10

Step ups 4x10

Leg press 4x10

Still leg deadlift 4x10

100 rep booty workout with weight ( imm make a video )

Saturday do cardio of your choice for 45 minutes