Health And Fitness!

Note* Scroll down for older Posts. I will just Continue to add the more recent information up here :)

April 15th 2015

As you can see here, I have a detailed video about what I eat and what a normal week to 2 weeks worth of groceries look like for me. I really only cook for myself so if you have more mouths to feed you may need to get more food in terms of quantity. Most of the food information is in the video so I will just give you an example of what a typical day looks like. This is what I eat when I have access to a microwave at lunch and dinner. I am currently in the process of developing a meal plan for when I am on the go. Let me know if you have any more questions.


4 egg whites
1/4 cup of blue berries




Raw meal


Protein shake with blue berries, baby spinach and rolled oats

Snack 1:

Grapefruit or Protein Scoop


3oz Ground turkey with salad Or an apple and 6-8  Almonds

Snack 2:

Grapefruit or Protein Scoop


4oz of Chicken breast or Fish with any vegetable


Frozen blue berries and mangos.

Apples for post workout
Trader Joes snacks
Kashi Go lean cereal

And That's it! I will be Back with my On-the-go meal plan.

I will not over complicate this. I will post the detailed video about my weight loss and weight story so you can check that out! I will also Include a few details about what I am currently doing as far as Excercise and what I am eating. You are more than welcome to join me and incorporate some of these things in your daily lives! I will also have Blog posts about different programs I am doing, what they entail and the results I get. Let me know if you have any questions and I will be more than happy to answer them.

Watch the detailed Video on my 40 pound weight loss here

With the help of God, Insanity, My trainer and Nutritionist, Boxing, Strength training, Clean eating, Determination, Will Power, and Self control I was able to lose 40 pounds and gain 10 pounds of muscle in a 4-5 month period of time. I went from a size 10 to a size 4. I am so happy and grateful and I am looking forward to reaching my goal of gaining more muscle, shredding my abs and fitting into size 2 pants!

                                                                  I went from this....

To this! 

I hope this serves as good motivation to all of you out there who are in the same boat as I am!! you can achieve these results too!! Stay encouraged and thanks for reading :)


I just decided to repost the info from the november fitness challenge here because nothing has changed in terms of what I do for food and nutrition when I want to lose fat and gain lean muscle. I think everything is clearly written, but if you have any more questions, let me know!!

I know I have not put up any information about my health and fitness story and routine yet but I just wanted to put this challenge up just in case you would like to join me. Health and fitness has become a critical part in my life and I am going to continue to set goals for myself to keep my motivation. I will put all the details of my exercise and food on the bottom. You don't have to use the same exercise program I am using (anything you choose will work.) The most important part is the food. Believe it or not, the quantities and when you eat  play a HUGE role.

Exercise : For 30 days ( or however long you want to do this for) I will be using the Insanity DVDs. I will use the Max program (second half which is more intense ) because I want to push my body a little more. Since the program is an hour long, I will be working out 5 days a week in the afternoon after work and Saturday Morning (6x a week in total) with Sunday as my rest day. I am also going to Sprint on my tread mill in the morning when I wake up for 10-15 minutes (in intervals) just to get my blood flowing. (two workouts a day is OPTIONAL. It just depends on how advanced in your fitness you are.)

There is an Abbreviated version of the Insanity workout on this link if you need some help comming up with high intensity exercises and you don't own Insanity:

Also I like Body Rock TV. It has simular high intensity workouts you can follow for all body parts!

PLEASE NOTE: Consult your healthcare professional before starting any diet/workout regime! This is simply what I did and what worked for ME under professional supervision. 

Food: As far as food is concerned, I will be eating ONLY these things that I list in the bottom and I will explain how I eat them.

Note* This meal plan is for losing FAT and gaining Lean muscle as you will notice by the Injection of protein several times through the day. Please Keep your portions to the size of your fist for every meal!! :) 

Brown rice, Protein (powder for shakes), Egg whites, Plain Shredded Wheat (cereal), Sweet Potatoes, Organic Chicken (breast only) Turkey (breast or ground), Byson (no hormones), Fish,  Soy milk, Raw Almonds, Fruits (more apples, grapefruits and blue berries than the rest)  and Vegetables. I will also by cutting off all artificial sugar (INCLUDING Salad DRESSING!!) and Limiting my salt intake. 

The format of food intake is Crucial. Having many small meals a day will keep your metabolism up and you will find that your body will stop holding on to the fat. It is very important that you DO NOT SKIP BREAKFAST. It truly is the most important meal. The sooner you eat in the morning, the sooner your metabolism starts working. Also keep in mind that starving yourself is not an option. You have to eat to lose weight OR gain proper tone. If you starve yourself, your body will hold on to all the fat you are trying to lose and eventually will shut down. 

One other Key factor is eating either a half apple, 3 tablespoons of brown rice or 2 oz of sweet potato Immediately after your work out. Either one of those is great for your body's recovery
Make sure you drink at least 8 glasses of water through the day (DO NOT SKIP THIS!!) and get enough sleep. Take a multivitamin to ensure you are getting all your nutrients and a probiotic to make sure your digestive system is working properly. 

1/2 apple after workout. Vitamin and Probiotic

Protein shake with blueberries OR 4 egg WHITES with blueberries OR shredded wheat with soy milk and fruit. 

Snack: 1/2 Grapefruit (OR Protein shake with no fruit)

Lunch: Salad or veggie or fruit  with a protein- Chicken breast, ground turkey, Fish and 6 amonds

Snack: 1/2 Grapefruit, Protein shake(no fruit,) OR I have 3 tablespoons of brown rice or shredded wheat as a carbohydrate if I am working out after work. 

1/2 apple after workout

Dinner: Protein and veggies. No Carbs!! Veggies (spinach, beans, broccli or any other)  and a protein like Chicken breast or fish...

Those are the basic guidelines for the meal plan. If you find yourself hugry i would suggest more water and a blueberry or grapefruit snack. 

I hope I made everything clear enough and I am excited to get started. I will post weekly updates at the top of this blog post ( so I should have 4) so check back with me and let me know how you are doing!! 


  1. your story is inspiring! thanks for giving me some motivation! One question, when you first started your new meal plan, did you get any headaches?

  2. I stumbled upon your youtube channel and now your blog! Love the info so far.I was wondering what leg exercises have worked best for toning?

  3. Hello! Your story is very inspiring, and you look amazing! But I have a few questions.
    Do you have a set calorie limit and carb limit daily? With the amount of food you listed it seems low, calorie wise and I was wondering if you felt hungry frequently. I love the simplicity of your meals! I usually aim for 1300 cals and less than 100g of carbs daily, mainly paleo/raw, and I workout often.
    Also, is there a reason you chose grapefruit and blueberries for snacks or was it just your preference?
    Lastly, I searched for the Center of the Tribe website and it's no longer available do you know if they changed their domain name or website?
    Sorry for so many questions! But thank-you soooo much for your inspiration! I have 45 lbs to lose before my junior year of college pops up and I wanna look hot! Lol

  4. Hello! i love your story and i am inspired. i had a baby a year and a half ago and i want to loose 20 pounds. i am learning a lot now about weight lost. so i wanna know what you do to cleanse your body. please///

  5. You look great and I love your story! I am trying to lose weight myself and it's been a struggle. I haven't gained weight but continue to stay at 158 for the past three years. I feel bad sometimes because I was in the military and most people would think, "you should know how to maintain your weight from all the exercise in the military".
    I learned that as I get older, I must change how to eat and what to eat! It's part of life. I am 5'3 and 158 lbs is overweight.
    Thank you for motivating me to stay in shape and to continue my weight-loss journey.

  6. You look stunning, keep up the good work. It would be best to continue with what you've started. Keep it real and simple. Diet and lifestyle make a big diff.