Carmen Garcia's Nutrition Tips
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Below is my daily diet. I'd like to state that it does vary a bit, especially right before a photo shoot I make sure I am extremely strict and I don't cheat. Here are a few good Nutri-Tips that I've learned along the way in the process to stay lean.
Drink a gallon of water per day. Extra water consumption is necessary if you intensify cardio workouts.
Read all labels on packaged foods. But the key is?if it's packaged, there are preservatives and junk you don't want to consume. Learn how to read food labels, click here!
Stick with organic whole foods.
Stay away from bleached bread, salt, complex carbohydrates such as pasta/bread, refined sugars, flour, hydrogenated oils, butter, processed foods, excessive alcohol, coffee etc?
Take a daily multi-vitamin. Make sure there are no synthetic fillers.
Try to eat a high protein/fiber diet with low simple carbohydrates.
Drink herbal teas. They help aid digestion, especially mint.
Make sure you do research on any supplements you consume & the brands are dependable.
Every once in a while detoxify with cleansing teas. Take a daily anti-oxidant because of our environment and it's daily pollutions.
Nutritional support is important for the complex operation of the body.
Nutrients are essential for the feeding of tissues of the body and are necessary to sustain intricate functions as it constantly reproduces new cells. Do your body good!
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Fawnia Mondey's 12 Tips For A Bikini-Ready Body!
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Yes, summer is here, and will be here every year, so whether you are within reach of your bikini body, or would like to gather your ammo and fine tune for next year, here are some safe, all-natural diet tips, taken from the new book The Bikini Diet by Maggie Greenwood-Robinson, PH. D.
Don't drink fruit juices or juice-based products while "dieting". Get your nutrition from calories you chew rather then swallow.
Shoot for 25 to 35 gm of fiber per day.
If you get hungry, eat a few ounces of protein to tide you over until your next meal.
Eat at least two servings of fish per week to get healthy fats.
Spice up your food with red pepper, which boosts metabolism.
Drizzle sugar-free syrup over cooked carrots for a sweet treat.
Drink green tea liberally - it helps burn fat.
Try no to let yourself get bored, stressed out or depressed, if possible. Try yoga, meditation, and herbs such as kava and ginseng for stress. Regular exercise, journaling and supplements such as fish, St. Johns wort and 5-HTP can help alleviate depression.
Outwait your food cravings. They generally last no longer then 10 minutes.
Distract yourself with a nonfood related activity, such as exercising, reading, pursuing a favorite hobby, listening to music, writing letters, surfing the internet (like you are now) or soaking in a hot bath.
Make a list of 25 things to do rather then eat, and keep it handy for times when you feel tempted to eat (when you shouldn't).
Freeze strawberries and other berries. They take longer to eat and provide a candy-like treat.
Herbal Remedies That Fight Bloating - (excess water weight)
Do you have a little excess water weight (bloating) you'd like to shed? If you are heading out in a bikini, you'll want it gone! Try one of these herbal tricks for bloat. (Herbal combinations in capsules or teas are also available for water retention. Follow manufacturer's instructions.)
Bruchu
Cranberry
Dandelion
Horse Chestnut
Parsley
Uva Ursi
Or Try Absolute Nutrition's Watershed!
Read more Fawnia Mondey articles, click here!
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Angela Mraz's Motivational Tips
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When the motivational pool runs shallow the excuses not to exercise start to amass and take priority, so what do you do?
1) Look at your journal and re-read the reasons for why you started to work out in the first place. Did you accomplish some of your goals? Do they need to be more realistic?
2) We all go through stressful situations in our life - remember one of the best stress relievers is working out.
3) Sometimes a simple thing like a buying new workout outfit will do wonders.
4) Make friends at the gym. Your gym should be a place where you feel comfortable, a place where you have someone to say hello to - and trust me, your hard work and dedication will pay off. Fellow workout-er's are quick to realize and pay compliments.
5) Find a workout partner that can help keep you motivated. When you may be low in motivation your partner may be high and vice versa. Also you now have an additional commitment to go to the gym. It wouldn't be fair to leave your partner hanging, would it?
6) Take a week off. Sometimes a simple re-charge of the batteries will do wonders! If you do decide to take the week off then do exactly that! Don't let the guilt of not hitting the weights pull you back into the gym early. By the time the week passes your motivational pool will probably be overflowing.
7) Get your hands on a fitness related magazine. I constantly find gallons of motivation by looking at my competition in the magazines.
8) You are not alone. We have all been there...burnt out, fed up, tired, hurt, or what ever you want to call it. There are hundreds of obstacles and set backs that lie in the wait. Keep your chin up and stay the course - you will be successful!
9) Find a role model - someone who you may be able to communicate with via e-mail or written correspondence. There are many wonderful athletes out there that fully understand what you want to accomplish and just how difficult it can be.
10) Read 1-9 again!
Read more Angela Mraz articles, click here!
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Carmen Garcia's Weekly Meal Plan
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Sunday
Sunday is my favorite day because I get to cheat a little from my daily diet, but I try not to over do it!
Monday
Meal #1
Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of oatmeal with water. 1 cup of coffee with half an ounce of light soy milk and Splenda (sugar substitute).
Meal #2
Protein Shake mixed with water. Snack: Half a grapefruit.
Meal #3
Grilled organic chicken breast (4 oz.) with lemon and herbs. Sprayed olive oil or Pam on the grill. Half a cup of steamed broccoli.
Meal #4
Protein Shake mixed with water.
Meal #5
Grilled orange-roughy fish (6 oz.) with lemon on bed of spinach/lettuce (mainly fresh greens). Oil and vinegar dressing (light)
Tuesday
Meal #1
Egg white scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with _ ounce of light soy milk and Splenda (sugar substitute).
Meal #2
Protein Shake mixed with water. Snack: One small green apple and 2 Tbls. of lowfat/organic peanut butter.
Meal #3
One can of white tuna in water mixed with chopped onions/celery/spices/herbs. Half of boiled steamed potato. Small green salad with light oil & vinegar.
Meal #4
Protein Shake mixed with water.
Meal #5
Ground turkey (spices). Half cup of steamed green beans. Small steamed yam.
Wednesday
Meal #1
Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup oatmeal with water & raisins. 1 cup of coffee with _ ounce of light soy milk and Splenda (sugar substitute).
Meal #2
Protein Shake mixed with water. Snack: Half cup of almonds.
Meal #3
Grilled organic chicken breast (spices/herbs/lemon) over small green salad. Olive oil and Vinegar.
Meal #4
Protein Shake mixed with water.
Meal #5
Lean grilled turkey patties. Steamed mixture of green veggies. One small sweet potato.
Thursday
Meal #1
Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with _ ounce of light soy milk and Splenda (sugar substitute).
Meal #2
Protein Shake mixed with water. Snack: One small banana.
Meal #3
Spicy turkey Chili (Carmen's recipe) with red kidney beans. Half cup of wild rice. Steamed broccoli.
Meal #4
Protein Shake mixed with water.
Meal #5
Grilled Halibut with rosemary herbs and lemon. Steamed asparagus.
Friday
Meal #1
Egg white Scramble with chopped green onions and mushrooms. (4 egg whites/1 yolk). Half a cup of Oatmeal with water. 1 cup of coffee with 1/2 ounce of light soy milk and Splenda (sugar substitute).
Meal #2
Protein Shake mixed with water. Snack: Half a grapefruit.
Meal #3
Organic lean turkey slices over bed of green salad.
Meal #4
Grilled Halibut with herbs and lemon. Steamed Asparagus.
Meal #5
Lean chicken stir-fry with mixture of favorite vegetables. Grilled with light olive oil.
Saturday
Meal #1
Protein Shake mixed with water. Half cup of oatmeal mixed with water. 1 cup of coffee with _ oz. of light soy milk.
Meal #2
Half cup mixed nut trail.
Meal #3
Grilled organic chicken chunks over small green salad. Light oil and vinegar.
Meal #4
Protein Shake mixed with water.
Meal #5
Sashimi with vegetables. Sushi rolls. No soy sauce.
Print Carmen's Weekly Meal Plan, Click Here!
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Carmen's Garcia's Exercise Program
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Sunday
Off or Outdoor Activities:
Rollerblading/Snowboarding/Surfing/Hiking/Watersports etc...
Click On The Camara To View Exercise!
Monday - Legs
Squats - 4 sets of 10-12 reps
Leg Extensions - 4 sets of 10-12 reps
Leg Curls - 4 sets of 10-12 reps
Lunges - 4 sets of 10-12 reps
Leg Press - 4 sets of 10-12 reps
Seated Calf Raise - 4 sets of 10-12 reps
Click Here For A Printable Log Of Monday!
Tuesday - Arms & Abs
DB or Machine Curls (one arm) - 3-4 sets of 12-15 reps
Straight Bar or E-Z Curl Bicep Curl - 3-4 sets of 12-15 reps
Cable Tricep Extensions - 3-4 sets of 12-15 reps
One Arm DB Kickbacks - 3-4 sets of 12-15 reps
Dips - 3-4 sets of 12-15 reps
Ab Crunch Machine - 4-5 sets of 25-30 reps
Oblique Crunches - 4-5 sets of 25-30 reps
Click Here For A Printable Log Of Tuesday!
Wednesday - Shoulders & Abs
Seated or Standing DB or Barbell Press - 4 sets of 12-15 reps
Side Lateral Raise - 4 sets of 12-15 reps
Rear Deltoid Raise - 4 sets of 12-15 reps
DB Shrugs - 4 sets of 12-15 reps
Front Lateral Raise - 4 sets of 12-15 reps
Leg Lifts - 5 sets of 20 reps
Crunches - 3-4 sets of 25 crunches
Click Here For A Printable Log Of Wednesday!
Thursday
Off
Friday - Back & Calves
Lat Pull Down - 4-5 sets of 12-15 reps
Seated Cable Rows - 4-5 sets of 12-15 reps
One Arm DB Rows - 4-5 sets of 12-15 reps
Lower Back Hyper-Extension - 4-5 sets of 12-15 reps
Click Here For A Printable Log Of Friday!
Saturday - Chest & Abs
Inclined DB or Barbell Bench Press - 4 sets of 8-12 reps
Flat DB or Barbell Bench Press - 4 sets of 8-12 reps
Butterfly - 4 sets of 8-12 reps
Ab Crunch Machine - 4 sets of 8-12 reps
Click Here For A Printable Log Of Saturday!
Cardiovascular Exercises:
30-45 minutes about 3-4 times per week
Click Here For A Printable Log Of The Full Week Workout!
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