Archive for the ‘Leaf Greens’ Category

“Balanced and Fit………a fitness journey”

44448_10152383415765574_598047244_nTwelve weeks and counting…….. It feels incredible to finally be at the 3 month mark and see the results that I have been working so hard to achieve. Lately, people have been giving wonderful compliments on my transformation and wrote me saying I have inspired them to start their own fitness journey. My inspiration these past few weeks have been thanks to my trainer Hanan and her #operationbooty plan. We are trying to focus on building me some buns of steel. This past week I came across this picture of fitness model Jamie Eason and I am now using this pic as my daily inspiration going forward. I am setting my goal to achieving Glutes like hers!

Now that I have invested so much time into my fitness journey, I am finding it more enjoyable to be at the gym. First off Steve Nash Sports Clubs have a great mix of machines, free weight, cardio equipment and more. It really makes it easy to challenge your self and switch up your routines. I have to admit, I am a fan of free weights and intervals thanks to my trainer Hanan Arabatlian from Hanan Fitness. Her program has kept me motivated while always challenging me. Every time my body hit a plateau, she upped the game. My 4 pack of abs would love to say a great big THANK YOU to both Hanan and Steve Nash Fitness Clubs for sponsoring my fitness journey.

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As usual my diet has been going strong and I have really been getting into finding new ways to add more veggies into my day. This past week I decided to indulge in a new smoothie. I took the following raw veggies and fruits (celery, kale, broccoli, apples, beets, bananas, red pepper, carrots and lemons), combined them in a blender with some coconut water. It may not sound that appetizing but it tasted really good. There are so many nutrients and health benefits from each of these items. I know a lot of people are into juicing these days, but I like to eat the whole thing as the pulp is great for you.

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In my last few posts I have been raving about my love for beets. Being Ukrainian and growing up enjoying my grandmothers delicious cooking, I have always loved beets. Beets have so many health benefits including being rich in vitamins and antioxidants, anti-inflammatory properties, helping with cell detoxification and cleansing, as well they are low in calories~plus so much more. A few months back I interviewed the ever so lovely Jillian Harris. This fellow Ukrainian posted her family Borscht recipe on her site that I just had to share. I made it and it was so delicious. This is a guilt free way to indulge in some yummy goodness. Also if you aren’t already a fan of Jillian’s website, I suggest you check it out……there are so many scrupulous recipes and amazing decorating tips!

Though my 12 week “Balanced and Fit…..a fitness journey” has come to an end, I am looking forward to the next phase in continuing my fitness plans. I will keep you up to date on what’s going on and post when I can. I just signed up at the gym so my New Years will be off to a great, strong, healthy start. Again I want to thank Hanan and Steve Nash Sports Club for this past three months~ I couldn’t have done it without you!

Remember  to say that you heard it first from BeautyBuzz411!

I look forward to hearing from all of you, email at beautybuzz411@gmail.com or simply leave a comment here

Much Love, Beauty Buzz 411

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“Balanced and Fit……. a fitness journey”

fitness-quotes1I can’t believe I am approaching the three-month mark since I started my fitness journey. The only other time I have completed something similar in duration was when I entered a fitness competition through Muscle Hers fitness magazine a few years back. I completed 9 weeks, so to be at 3 months seems incredible and I can’t help but be proud of myself. I love the quote pic this week “It never gets easier, you just get stronger!”. The initial stages were tough as my body was adjusting to  getting back into a routine of hitting the gym. But as time goes on it is still challenging and so it should be. You should never get to a point where you workout and don’t feel the burn or hit a plateau. You should always look for ways to push your body and shock your muscles. The one thing that does get easier is how your body recovers as you get stronger. By staying committed and making fitness a part of your lifestyle, you will gain strength like you never knew you had.

The one thing that has impressed myself as the weeks have gone on is how I’m able to lift heavier weights and do intervals. Last week my trainer Hanan had added in an additional day for my legs where I do back to back exercises with no break in between. I have to admit, I got my butt kicked (which was her mission). After my first set I was feeling like I had done three, but I knew I had to stay focus and that it was just mind over matter. Too often in the past I would have done one set and quit, not this time. I finished all three sets and then proceeded to do cardio. I can tell you that I definitely felt it the next day and I am starting to see my rear end firm up. My stomach has a nice little 4.5 pack.

At the end of my sets  I also had another inspiration~ while at the gym I had a gentleman who was in a wheelchair come into the room and workout beside me. It made me stop for a moment and realize how much I have to be grateful for and that there are no excuses. I was so motivated by his determination and focus that it helped push me harder and inspired me. I normally do not work out in that room at Steve Nash Fitness and I am so glad I did that day. There are many people out there that have difficult circumstances that could make them throw their hands up and give up, instead they don’t let it hold them back and persevere. I also wanted to share a video I saw recently that truly inspired me ~ Never, Ever Give Up. Arthur’s Inspirational Transformation!
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As for my diet, I have been pretty disciplined with staying on track. There have been long working days where it’s tempting to grab junk food or make poor food choices. Not any more! On the go I continue to opt for fruit, nuts, veggie smoothies and protein shakes. My obsession with Kale continues, I have been eating tons of salads with fresh raw kale (seen in picture here). I take some butter lettuce and mix kale, red peppers, cucumbers, celery and hearts of palm (which are so tasty and remind me of artichoke hearts~not to mention have many health benefits). For the dressing I use a little apple cider vinegar mixed with a few drops of honey and some olive oil. If you want a bit more of the good fats, I suggest slicing some avocado and adding it to your salad.

This next week will be fun as I am doing a HUGE photo shoot with an amazing team. With this said I am making sure to workout extra hard, stay super hydrated and eat clean. I will be experimenting with fruit and veggie shakes and make sure to post some pictures and recipes next week.

Well Week 12, let’s do this!

Thank you to my personal trainer Hanan Arabatlian from Hanan Fitness  for my fitness program &Steve Nash Fitness Clubs for sponsoring my training at their various gyms.

Remember  to say that you heard it first from BeautyBuzz411!

I look forward to hearing from all of you, email at beautybuzz411@gmail.com or simply leave a comment here

Much Love, Beauty Buzz 411

“Balanced and Fit…….a fitness journey”

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Ten weeks have passed and the lessons keep coming. This past week I experienced food poisoning and it left me out of commission for more days than I wished to experience. This was tough as I had already been fighting the flu for a few weeks. Unfortunately I had to cut my gym time short and limit the amount of exercise. At times like this when you get a wrench thrown into things, you have to take care of yourself. I could have pushed myself and completed my workouts, but I feel in my gut that it would have done more harm than good. This picture quote is perfect, you only have one body, you might as well take care of it. When your body is fighting off something, sometimes the only thing to do is get some rest. So that is what I did and I am feeling a lot better. My diet this week lacked as I was not able to eat much. With this said, when I did have an appetite I made sure to get in as much protein as I could and stay on top of my leafy greens. I consumed many shakes~ Kale and me are becoming bff’s.

In my last check-in with Hanan, I sent the pictures wearing a bikni so she could see better what was going on in my overall body. She really wants to target my booty so she has added an additional lower body workout. I am excited for my workouts this week and look forward to the continued changes to come.

I am ready to jump back into my routine and hit the gym and nutrition hard this week. I love odd numbers so week 11….. I’m ready for you!

Thank you to my personal trainer Hanan Arabatlian from Hanan Fitness  for my fitness program &Steve Nash Fitness Clubs for sponsoring my training at their various gyms.

Remember  to say that you heard it first from BeautyBuzz411!

I look forward to hearing from all of you, email at beautybuzz411@gmail.com or simply leave a comment here

Much Love, Beauty Buzz 411

 

“Balanced and Fit………a fitness journey”

These past 9 weeks have been such a learning experience for myself. I can’t believe how fast time has gone by! Over these past 2 weeks I have struggled with being a little under the weather, but that hasn’t stopped me from allowing my body to rest a few days and then getting right back into the swing of things. My upper body and back continue to lean out and show definition. My lower half  (meaning my legs) are definitely building muscle but not leaning out as quick as I would like. I know that I have to be patient and your lower body and stomach (especially) take longer, these are the trouble/stubborn areas for woman. With this said though my core stability and strength is developing and I continue to chisel away at my ultimate goal! 6 pack abs!

This week I have 2 inspiration pictures, the first has no quote, it’s simply one of my favourite pictures lately of No doubts lead singer Gwen Stefani. She has always had amazing abs, but this picture inspires me in so many ways. I love how Gwen has been a top fashion icon for years and she continues to Rock It. I love the whole outfit, her blond hair in a bun (my old go to do which I’m aiming for again) and beautiful healthy abs. Once I have achieved my fitness goal and have rock hard abs, I will remake this shoot. So in my eyes this picture represents a 1000 words and inspiration.


This week with being on the go and still feeling under the weather, I did not have a huge appetite and found it hard to eat as much as I have been. I made sure to eat as much protein as I could handle and small meals more often. One thing I could stomach was my oatmeal in the mornings. I added berries and nuts to make sure I loaded up on my nutrients and antioxidants. I decided to add juicing this week to make sure I was getting my veggies in my system. My favourite came from an inspiration from Jugo Juice~ kale, spinach, berries and beets, it’s called “Can’t Beet This”. One thing when you are feeling run down or sick is to make sure to stay hydrated, this is even more important when your not feeling well.

I love my second picture quote, I now realize how to incorporate fitness into my every day and there really is no more excuses.There is no such thing as quitting anymore and I plan to finish what I started. All anyone really has to do is get over the mental struggle we all go through and check self doubt at the door. Anyone can accomplish anything the set their mind to. On this past weeks check-in with my trainer Hanan, she asked me to send my pictures wearing a bikini (which was a scary thought). Well I have to say that I bought this bikini that was a few sizes too small a few years back and it’s finally starting to fit. It was so encouraging and exciting to think of bikini shopping for the summer. Alright week 10, I’m ready for you~ BRING IT ON!

Thank you to my personal trainer Hanan Arabatlian from Hanan Fitness  for my fitness program &Steve Nash Fitness Clubs for sponsoring my training at their various gyms.

Remember  to say that you heard it first from BeautyBuzz411!

I look forward to hearing from all of you, email at beautybuzz411@gmail.com or simply leave a comment here

Much Love, Beauty Buzz 411

“Balanced and Fit……a fitness journey”

It’s official, I have pasted the 2 month mark and could not be prouder of myself. In such a short amount of time I have learned so much about myself and that my fitness goals are in my reach. I absolutely love, love, love this quote pic as it sums up the mental struggle I have dealt with my whole life when it comes to my fitness. There have been so many times that I have doubted my ability to be able to workout as hard as I have and to achieve the results I have done. Honestly I now know that anything I dream off or wish to accomplish I can do!

Over this past week I have had some long work days and previous to starting this fitness journey may have let temptations win, but not now! I had a few circumstances where I was tempted by food and still stayed focused and managed to avoid them. I haven’t really had any major cravings like I use to have and find that creating new healthy recipes is becoming fun and more easy to do.

This past week I started experimenting with what I was cooking and decided to post a picture of one of my dinners. I am obsessed with kale at the moment and just can’t seem to get enough. As we all know eating any vegetable in the raw form is always better than it being cooked as it can lose some of the nutrients. So what is it that I did with my dinner you ask, well let me tell you. I took ground turkey breasts, mixed a bunch of herbs from my kitchen, added a few egg whites and formed into patties. I then grilled them. Next I took brocoli slaw salad (prepackaged) and added an apple and a bit of avocado to it. For the dressing I mixed together small equal amounts of olive oil, lemon juice, balsamic vinegar, yellow mustard and a drop of honey. So tasty, easy to make and not a lot of calories. For the Kale I took raw kale (broke into pieces) and a dressing I made and marinated it for 30 minutes. The dressing was really simple, mix raw garlic, crushed chilli flakes, raw grated parmesan, lemon juice, olive oil and ground pepper to taste. The lemon juice in the dressing slightly cooks the kale while still keeping it crisp. I can’t tell you how great this meal tasted, so much that I crave it every night. I felt full and had tons of energy. Kale has so many health benefits including iron which I run low on with not eating any red meat.

This past week I had numerous people start to tell me that they have noticed how I’m looking more fit. It’s really encouraging to look in the mirror and see the transformation, but to have others compliment you on the hard work you’ve put in gives you some added boost. I am noticing my stomach starting to get definition and the start to a 6 pack. I have gained a lot of muscle in my legs and each day feel stronger and stronger. With feeling run down this past few weeks and fighting a bug, I am just starting to increase my cardio, but with this added strength I’m finding it easier to do. I am continuing to take my BCAA’s and Glutamine and definitely recover after each workout faster. My three favourite exercises are 21’s, one leg squats and sumo squats.

I’m looking forward to starting my week 9 and seeing my body continue to change. Seeing that only a few months have passed, I can not wait until Summer when I will be 100% beach ready!

Thank you to my personal trainer Hanan Arabatlian from Hanan Fitness  for my fitness program &Steve Nash Fitness Clubs for sponsoring my training at their various gyms.

Remember  to say that you heard it first from BeautyBuzz411!

I look forward to hearing from all of you, email at beautybuzz411@gmail.com or simply leave a comment here

Much Love, Beauty Buzz 411

“Balanced and Fit……..a fitness journey”

It’s crazy to think that I have been on this fitness journey for 6 weeks now. By documenting and posting each week for you I have really been able to look back and reflect on all the progress made so far. I am starting to gain a strength I never knew I had and learning how to live a balanced life. This quote picture was my inspiration this past week. Alot of the time when you are sore from a workout, your mind takes over and it becomes a mental struggle. You really have to push that aside and keep going, eventually it becomes easier. I also love this picture because I adore Jillian Michael’s and she inspires me. I still have on my bucket list to one day train with her and Bob Harper.

I worked out really hard this past week during my weight sessions and my body definitely felt the burn. I still find my leg workouts the most challenging, mostly because for days after I can barely walk. One thing Hanan my fitness trainer suggested was to increase my Glutamine and take and extra dose before bed. Also since I have completed 6 weeks of training, Hanan decided to revamp my plan and I am now on phase 2. I am still doing 4 days of weights but she has changed up the exercises and added in cardio. I can’t wait to shock my body and see how it reacts.

I have continued to stay on track with a clean diet and only had one cheat meal this week (Indian food). I still do my meal prep for the week and have been loving experimenting with different ways to add flavour to my protein. Mrs. Dash is really becoming my new bff. This week I decided to take my yams and sweet potatoes, cut them into cubes, toss them with cinnamon and a teaspoon of Olive oil (you can use coconut too) and bake them. WOW, they tasted incredible and I tricked my mind into thinking it was getting a sweet treat. Cinnamon is really good for you and helps stabilize your blood sugar. My choice of veggie this week was broccoli, I couldn’t seem to get enough of it (whether steamed or raw). It’s funny lately everyone has been saying that my skin is glowing, it must be from all the good I’m doing to and putting into my body. Oh and it doesn’t hurt that I wash my face with pure organic honey!

I’m looking forward to starting my week 7, not only because it is my birthday (which will be a challenge on its own) but each week I am seeing my body transform more and more. My clothes are starting to become baggy which gives me a reason for some shopping sprees! So far I have lost 4.5 pounds and my upper body is really starting to show definition. My lower body is a little more stubborn, but Hanan says that is normal. I have however taken 1.5″ off my hips~Exciting!

Thank you to my personal trainer Hanan Arabatlian from Hanan Fitness  for my fitness program &Steve Nash Fitness Clubs for sponsoring my training at their various gyms.

Remember  to say that you heard it first from BeautyBuzz411!

I look forward to hearing from all of you, email at beautybuzz411@gmail.com or simply leave a comment here

Much Love, Beauty Buzz 411

Balanced and Fit……a fitness journey!

So I just finished week 3 of my fitness plan and I have to say that I am definitely feeling like my body is leaning out. I don’t see a lot of increased muscle definition at this point, but after talking to Hanan she reminded me that it has only been 3 weeks. I think I am like most and want immediate results! Patience is not one of my virtues, which I am definitely working on.

I’m a firm believer that to achieve your fitness goal you need to combine diet and exercise. This past week I found this quote picture and could not agree more. My trainer Hanan actually feels it’s more like 80% diet and 20% gym, which goes to show how important it is to watch what types of foods you’re putting in your body. Since focusing on eating clean, my body weight has started to shift, which is encouraging to see. This past week I did really good with my food prep, I ate fiber/protein powder/egg white pancakes each morning, went shopping and spent a night cooking and portioning out my food for the week.
During my trip to the grocery store I stayed focused and loaded up on necessities like egg whites, purple yams, green veggies (broccoli, beans, spinach, celery, brussels sprouts, cucumber), turkey breasts, salmon, tilapia, ground chicken, low sodium hummus and fresh salsa (very low sodium). One thing I recommend when following a fitness plan, is to not go to the grocery store hungry. This leaves way too much temptation for you and can be discouraging. It’s especially tough when you are going through the check out and right in front of you is the whole display of chocolate bars, WHY? I definitely think this set up needs to change!
I cooked up my protein (salmon, tilapia and turkey breasts) with a variety of Mrs.Dash herbs and put fresh lemons and limes on each protein portion before I baked them. One thing Hanan advised was to try to mix up my protein sources so I don’t get bored. I steamed broccoli, green beans, spinach and brussels sprouts. For my Carbs I chose Purple Yams (why are they not purple), which I steamed. One thing that is important is making sure you are weighing your protein and carbs. I picked up a handy little scale that doesn’t take up too much room in the kitchen. This is crucial to make sure you are staying on target, and if things are not progressing the way they should your trainer can adjust accordingly. I have been using mustard, low sodium salsa and hummus (but only 1 tsp at a time). My cheat meal of choice this week was again (of course) PASTA!. I had mushroom stuffed ravioli with a rose sauce and topped it off with dry curd cheese (for added protein).
My workouts this week were good, though I don’t think I am lifting heavy enough as I should. I think it may just be that I am still at the beginning of the plan. I definitely am getting use to keeping water on hand always and staying hydrated. Again this week I have slept better and had no mid day headaches. I actually went to reflexology this week and think that helped with the sore muscles. As advised per Hanan, I have started taking Glutamine and BCAA’s to get the most out of my workouts and recovery.
Well I am off to start my 4th week of my fitness journey, but before I do I want to tell you about one more inspiration I had this week. Each week I am encouraged by Hanan to keep strong, stay focused and be kind to myself. It’s about living a balanced and fit lifestyle and not a short-term quick fix. No matter what your fitness goal is, as long as you stick to it and make it a part of your every day then your bound to succeed and the results will follow. Hanan proves that anything is possible no matter how big the dream. The only person standing in your way is you and that you have to let go of the fear of failure. I am so proud to share this news……..My amazing trainer is featured in November’s issue of Oxygen magazine. It’s funny I have always been a fan of Oxygen magazine and pick up issues to read encouraging article, find new recipes and see great training tips. It’s pretty amazing to open up the pages, see the person who is training you and gain instant inspiration and admiration…………
Thank you to my personal trainer Hanan Arabatlian from Hanan Fitness  for my fitness program & Steve Nash Fitness Clubs for sponsoring my training at their various gyms.

Remember  to say that you heard it first from BeautyBuzz411!

I look forward to hearing from all of you, email at beautybuzz411@gmail.com or simply leave a comment here

Much Love, Beauty Buzz 411