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life lessons dubai

10 Fierce Life Lessons Learned Living in Dubai

Posted by | Lifestyle Tips, Motivation Tips | No Comments

Life Lessons #1: Don’t Run Away From Your Problems No matter where you travel on this earth if you’ve never felt happiness or at peace with yourself before you left on your great adventure, you certainly won’t start feeling happy because your location has changed. Don’t run away from your problems. Deal with shit. Living in a big shiny new city won’t bring you happiness.  In fact, it will probably make you more unhappy.  Think about it, you’ll not only be on the other side of the world, completely alone, but you’ll also not be able to go home like being on a vacation when you’ve decided that you feel better! Fierce Tip: If you’re really unhappy think long and hard about the reason, and why it is that you need to make such a big change to make you happy.  Is it your job, the friends you keep, how much money you think you need to make?  If you…

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how to carb cycle

How to Carb Cycle

Posted by | Fat Burning Tips, Nutrition Tips | One Comment

Most of us women love carbs, as much as we may say we don’t. Let’s be truthful here. Pretty much everything that is delicious comes from a carb but when it comes to burning fat, carbs are the first thing to go! Why? Although we do need carbs, too much of them and they end up getting stored as fat instead of being burned off. Let’s also not forget that women need much less carbs to begin with. We tend to hold on to our energy reserves for dear life, and part of that reason is our chemical make-up, the pesky but wonderful hormone that makes us women – estrogen! Why else? When we lower carbs, and increase protein we not only switch the body to start burning off more fat, but we also stimulate a positive change in body composition – which means more lean muscle. Changing body composition is key. When we increase lean muscle we increase our…

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carb truths

3 Hidden Carb Truths

Posted by | Fat Burning Tips, Nutrition Tips | No Comments

Are you a carb lover?  Carbs often get a bad wrap when it comes to getting lean, but actually they’re quite beneficial when it comes to any diet plan, the key is understanding how to use them.  Here are 3 hidden carb truths for you ladies to help you make the most out of this delicious macronutrient. Carb Truth #1 – Women Lose More Belly Fat On Low Carb Diets We already know women tend to reserve or hold on to their muscle glycogen – the stored form of carb, which means we need much less to survive! But there really is no need to do an ultra low carb diet either, the key is finding the right macronutrient ratio. In one study, women on a 1600 calorie restricted high protein diet (30% protein, 40% carb, 30% fat) diet for 8-weeks, experienced not only significant weight loss, but had greater reductions in total and abdominal fat mass than those on…

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workout mistakes

10 Workout Mistakes Hindering Your Results

Posted by | Uncategorized, Workout Tips | No Comments

Many women unknowingly and routinely make workout mistakes that prevent them from ever reaching their ultimate fitness goals. Stop making these common and stupid workout mistakes now and start getting results. Workout Mistake #1: Sticking to the Same Old If you continue to do the same you will get the same in return. It’s important to be consistent in your approach but if you don’t change your routine frequently enough your body will adjust and a plateau will ensue, which means your fat burning and muscle building will take a halt.  You have to mix it up if you want to see progress. It’s easy to get into a routine, but if you don’t try something new you can forget about seeing results. Every 4 to 6 weeks, change things up. Workout Mistake #2: Doing the Same Workout Every Day As much as you want tighter legs, firmer glutes, and a flatter midsection, they shouldn’t be the only muscle groups you…

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fat loss facts

4 Facts About Your Fat Loss

Posted by | Fat Burning Tips, Nutrition Tips | One Comment

Do you know the real fat loss facts about what it takes to get the body you want? I’ve been in the fitness industry a long time. I’ve seen it all. I’ve designed products, written countless articles on fitness, nutrition and dieting for the masses and coached many aspiring fitness and bikini competitors. Many times, I have new clients come to me with a problem. They are unhappy with their progress, or lack thereof. They have been underfeed, overfeed, they end up too skinny or too muscular.  Let me get to the point: since I began my journey in fitness, the world of fitness has exploded and with that explosion have come many trying to cash in. From meathead bodybuilding trainers to below average trainers with little experience offering ‘competition coaching’ even though many of them have never stepped on stage, or have any idea of what its like to actually diet, or worse have no experience-training women! As you…

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Not Like Everyone Else

37 Ways to Not Be Like Everyone Else

Posted by | Lifestyle Tips, Motivation Tips, Uncategorized | 2 Comments

Stuck in a job you hate, in a toxic relationship because you feel you have to be, or just too scared of the change it takes to make yourself happy?  Following the rules you think you’re supposed to follow will more times than not lead you down a predictable path of unhappiness and misery.  Time to stop being like everyone else, and start being you!  Here are 37 ways to live your life differently. Do Something That Scares You – Doing something outside your comfort zone allows you to discover what you like and what you don’t like. Be Consistent in Your Approach – Consistency breeds mastery and that mastery will lead to success. Have Unwavering Belief in Yourself – No matter what you’re feeling, believe in your passions and dreams. When It Doesn’t Work, Try Something New – Doing the same thing over and over will lead to the same result, change your actions and you will change the…

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dieting mistakes

7 Dieting Mistakes Women Make

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When it comes to getting results, many women make dieting mistakes without even knowing that they are making the mistakes in the first place.  How do you know if you fall into this category?  Keep reading to find out the 7 Biggest Dieting Mistakes Women Make and how to avoid making them! DIETING MISTAKE #1: You Think Restaurant Food is Diet Food No matter if it’s the trendy salad bar or the expensive restaurant, they all share one thing in common – keep food costs down! And the easiest way to do that is cut corners. Although I’m sure you took the time to careful instruct the wait staff on how you would like a plain, chicken breast and a side of steamed broccoli, unfortunately it’s not what’s on the chicken, but what’s in the chicken that is derailing your diet! Chicken is often ‘plumped’ full of sodium and fat, by as much as 30%! That means less protein for…

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carb cycling

Benefits of Carb Cycling

Posted by | Fat Burning Tips, Nutrition Tips | One Comment

What if there was a way to enjoy carbs AND lose weight? Sick of dieting and ready to make a lifestyle change? What I’m about to share with you has been proven to be the best fat loss AND long-term lifestyle change out there! Keep reading to learn what the carbohydrate hype is all about, and how to use carb cycling to make carbs your friend, not your enemy. Why Do We Need Carbs? Carbohydrates are a macronutrient every human needs to ingest. It is primarily used by the body for energy to fuel your brain, daily activities, and of course exercise. The ingestion of carbs play a critical role in the bodies ability to maintain blood sugar levels as well as replenishing carbohydrate stores, known as glycogen, needed to prevent fatigue. So What Is Carb Cycling? It is an eating plan that alternates low-carb days and high-carb days. On high-carb days the body stores these carbohydrates in the form…

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weight loss

8 Weight Loss Tips

Posted by | Fat Burning Tips | No Comments

Think you have exhausted every diet, workout and supplement out there and your weight loss is still stalling! You might think your diet is perfect, your workout is burning enough calories, but chances are you may have hit a plateau, are taking in more calories than you should or are just not burning off enough calories to impact your fat burning. Keep reading – here are 8 weight loss tips! Weight Loss Tip #1: Eat the Right Foods and the Right Amounts If you have been denying your body the calories it needs because you think you shouldn’t be eating, the body will think one thing and one thing only that you’re in a state of starvation! And when starvation happens the body tends to hold onto any and all fat on the body since it thinks you will not have food for a while. In addition to not eating enough, if you decide to feed your body foods that…

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LJ-fasting

Why Intermittent Fasting Sucks for Women

Posted by | Fat Burning Tips, Nutrition Tips | No Comments

You’ve probably heard of fasting – or Intermittent Fasting.  And although it has reached some popularity and success, it’s not necessarily the best diet for women.  Why is that?  Keep reading and find out the low down on intermittent fasting and why there is a better diet, aimed at the female metabolism that will burn fat and build muscle while also balancing out hormones! What is Intermittent Fasting? An Intermittent Fasting Diet cycles between a period of fasting and non-fasting. Fasting is refraining from food and drink for a period of time. This diet method does not have any complex rules; just abstain from food for a period of about 24 hours, which is considered the maximum amount of time required to result in fat burning. One fasting period every 3 to 5 days allows for about a 15 to 25 percent calorie reduction over a weeks time. The easy concept of this diet has lead to its popularity, but…

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Lauren Jacobsen

45 Ways to Be A Sexy Bitch

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Do you live your life like a Sexy Bitch? Are you excited about the future? Do you plan your day, and attack if with fierce determination, or let your day run you? Do you write your own exciting soap opera script or limit yourself by your self-proclaimed boundaries and fear of failure? Are you living a life you hate or a life you have passion for? My suggestion – life is way to short, to not live it exactly how you like it! And there’s no time like the present to take control of your future self – now! I use to dread getting up in the morning – I would hit snooze about 10 times before I slowly rolled out of my bed, and dragged my ass to my corporate job. I felt trapped in a life I didn’t want, and to top it off unhappily married too! But despite the obstacles in front of me, I did everything…

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41 Sexy Nutrition Tips

41 Sexy Nutrition Tips

Posted by | Nutrition Tips | No Comments

Need some nutrition tips on how to eat for a sexy body…  here are 41 Sexy Nutrition Tips! 1) Eat plenty of protein! We need protein as much as any man if we want to build lean sexy muscle – eat at least 1 g/lb of bodyweight. 2) Eat natural organic fruits and vegetables, free of chemical estrogens found in pesticides. 3) Eat organic and free-range meats, reduce your exposure of estrogens and hormones that can impact your fat burning and your muscle building. 4) Fill your plate with fresh greens – any kind – mixed greens, spinach, broccoli, leaf lettuce, asparagus. 5) Eat super foods like berries, kale, and citrus fruit – rich in antioxidants that can help fight aging and assist in recovery from exercise. 6) Try new healthy recipes – get creative with your nutrition; plan your meals you will be more inspired to eat healthier. 7) Quit the sugar addiction – it does nothing good for…

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keep muscle burn fat

7 Tricks to Keep Muscle Burn Fat

Posted by | Fat Burning Tips, Nutrition Tips | 3 Comments

Learning how to keep muscle burn fat at the same time is a delicate balance between understanding how much food you need to build muscle, without eating so much that it could end up being stored as fat. Perhaps one of the  biggest misconceptions when it comes to building muscle, is that you need to go on some kind of bulking diet, or bloat up to add any significant amount of lean hard muscle to your frame. But that is wrong! In fact, you do not need to start stuffing your face with unnecessary calories, or put your cardio workout on the back burner. The truth is, you can still build muscle, lose fat and sculpt a fitness model body without sacrificing one for the other. All it takes is following the right diet… Take it from me…I spent years building a muscular lean body, all without stock-piling on unnecessary amounts of fat weight either! I transformed my physique, and maintained…

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fat burning foods

5 Fat Burning Foods for Women

Posted by | Fat Burning Tips, Nutrition Tips | No Comments

Are you still failing to lose weight, build muscle, burn off fat? LEARN about five fat burning foods that easily kick-start metabolism and melt that fat off your middle. Up until now I have shared some power-packed fat loss and workout tips when it comes to getting that fitness cover model body into top condition! I’m talking about shredding fat, building some lean muscle and taking your body from flabby to firm and fabulous! If you have been paying attention, and you spent some time reading through the blog, you may have noticed that food is a very important part of getting the body you want. In fact, some would say its about 75%.  And I would have to agree. Years of competition dieting has taught me, the more consistent you are with your food, the better your results. And it just makes sense too. Food provides us with the nutrients, essential vitamins and minerals we need to fuel our body,…

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JLO

How to Live the Sexy Strong Fit Life

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You can live the sexy, strong, fit life if you want to! I practice what I preach every day – I train hard, eat right, and am living proof that any busy, goal- oriented woman can fulfill their fitness and career goals all while balancing a pretty awesome social life and finding TIME to enjoy the finer things in life like travel and shopping! It is possible to live your own kind of ‘JLO’ inspired life, but you must take ACTION to rebel against your current self constraints that do nothing to lift your energy, drive your passions or fuel your mind! Dismantle the status quo. You can find the TIME to start living the healthy, happy life you have always wanted and you owe it to yourself. It does not take endless hours in the gym to achieve the body and life you want, all you need is a little motivation and some passion for your life, to take…

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diet rules

5 Dieting Rules Worth Following

Posted by | Fat Burning Tips, Nutrition Tips | No Comments

Eliminating the muffin top is not easy!  It takes dedication and a few dieting rules! As women, we tend to hold more fat weight, which means we need to seriously put in the work, not just in they gym, but also by following a strict diet and a few dieting rules.  Trust me on this one, the more consistent you are with your diet, the better results you will get. Consistency is what wins the show and what gets you results!  If you’re serious about finally getting rid of that extra flab, whether it is on your hips, thighs, glutes…or your muffin top, you need to follow a few dieting rules to get there. I have been through all kinds of situations when it comes to dieting for a show or a shoot. I have no issue with bringing my food with me to my hair appointment or having a quick shake during a meeting and I worked a stuffy…

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weight loss

9 Reasons You’re Not Losing Weight

Posted by | Lifestyle Tips, Nutrition Tips | One Comment

Do you know the real reasons why you are not losing weight?  Is it your diet, your workout or a combination of both?  I’m going to share with you why what you THINK works to burn off fat is not working and what you can do about it now to start making changes that give you the noticeable results you desire. These 9 reasons are preventing you from losing weight and finally getting that ripped and lean body you can be proud to show off. 1) Bad Carb Timing The best way to get the most out of your carbs is to eat them at the right times – I call this strategic eating! First thing in the morning with breakfast, or immediately after your workout, when your glycogen – your muscles primary energy source is at its lowest.  Depending on your starting point will determine how much carbs – and how much fat stores you have available for the body…

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hard body fast

How to Get A Hard Body Fast

Posted by | Competition Tips, Nutrition Tips, Uncategorized, Workout Tips | No Comments

Getting a hard body probably doesn’t need to begin when you’re super young but it certainly did for me!  When I was first introduced to working out, I was the very young age of 4.  I still remember my mom performing the very sexy 20-minute workout in our living room, and I would join her in my  pink gymnastic onsie and matching leg warmers!  Back then it was all low impact aerobics, light weights and teased hair!  And probably too much sex appeal for a 4 year old, nevertheless I did learn a thing or two about what it took to sweat! As time went on, I was introduced to a whole new level of working out through my training coach Yon.  A former Olympic Coach from Albania, he took me under his wing and taught me the true meaning of dedication and discipline. I learned how to lift, and how to get strong. This carried me forward, and after…

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tips for confidence

6 Tips to Make You More Confident

Posted by | Lifestyle Tips, Motivation Tips | 4 Comments

After many years of corporate business in the supplement industry, consulting for various supplement companies, fitness modelling and competing under my belt, I am finally learning how to apply what I did everyday at work, behind the camera and on the stage on to the forefront of launching my own business.  Now, although anyone is capable of doing these things, those that are successful at it, are always confident!  And I’m not talking about being confident because they are successful, they are confident from the beginning! The love of my life, once said to me… ‘ the power is in your hands, you control your destiny’, ‘you always have a choice and are capable of anything you want to achieve’.  He couldn’t be more right about that. What you put in – is what you get out! And what you put forward is even more important. Yes, I am a smart woman, educated, have done a lot in my life, from…

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truth about protein

The Truth About Protein

Posted by | Nutrition Tips | No Comments

Do you know the truth about protein?  Do you know why protein is so important to getting a lean body and losing body fat? Or how much is actually enough? Many women think eating too much protein will result in getting big and bulky – but this is far from the truth. Protein is actually an essential nutrient that has many beneifts when it comes to building muscle, getting lean and staying on a diet.  Protein helps to elevate metabolism, bolsters immune function, not to mention beauty benefits like maintaining clear skin, strong nails and lustrous hair! It can also reduce appetite between meals because of it’s satiating effect. Changing the amount of protein in your diet can have a huge impact on your body composition.  Providing your body with more protein forces your body to utilize more fat as fuel, which ultimately can lead to weight loss, and a leaner firmer body. Confused and misinformed on protein, read on…

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