Stretching?

Hello everyone! Its been about 4 days now that I have been out of the gym and in recovery mode. I recently strained my left hip flexor. In addition, my glutes and quads are so tight, I am limping and barely able to walk. This whole entire week I have been back and forth from my city to NYC, ( approx 3 hours) for auditions, thus forcing me to walk the streets of the city. It really took a toll yesterday as I am not able to walk today without an extreme limp and pain.
I visited my good friend who is a physical therapist, and he informed me that my injury may take up to 1 month or more to heal. This is how long i will have to avoid lifting heavy weights and strenuous exercises such as squats, dead lifts and leg press. ( which it the secret to my define lower obliques and toned legs.
The purpose of this blog is not to talk about my injury but to inform all of my BeFitDivas on the importance of stretching.
It is very important before any exercising to "WARM UP" a warm up enables good blood flow to go through entire body allowing for muscle to prepare for contractions that are associated with lifting. In addition to the warm up, one must then stretch the muscle. I don't know how many people ( I am guilty ) stretch without the warm up.  Think of a  muscle like a frozen piece of meat, you aren't going to cut it and try to work with it in its frozen state right? One will thaw it out and then handle the meat accordingly. The same concept applies to muscles.

On the flip side, "During a workout, intense lifting causes microscopic tears to form in the fiber and connective tissue of muscles. These tears fatigue the muscles and accumulate in large number. With proper rest and sufficient nutrients the muscles are slowly rebuilt over the following days, but full repair can take a week or more." (Live-strong.com)
The soreness that we feel is the accumulation of lactic acid that builds up in the muscle. The purpose of stretching post work out is to reduce this accumulation of lactic acid build up and for injury prevention.

My injury occurred, according to my therapist, due to my muscles building and not being properly in alignment with my body. What??? you may ask..
Apparently my muscles as they grew and due to lack of muscle stretching, they grew in a weird slight misalignment with my joints. So as I performed my exercise, my body was not in correct alignment resulting in extreme pressure on my joints and adjacent muscles near area I was working.
In order to correct this problem, I have to stop building my muscles and strengthen the little tiny muscles deep withing my inner thigh by doing isometrics ( putting resistant against a fixed object such as a wall) In addition, I have to stretch. A lot!!

I hope everyone had a better week than I did  :(

Also, I was not sure on what to eat tonight, so this is what I came up with. Peanut, orange, coconut soy Thai tofu with a side of spinach.  The tofu was cooked in coconut oil.
Recipe:
Extra firm tofu, cubed

1/4 soy sauce
2 tbs natural peanut butter
1/4 tbs of grated ginger
2 tbs of OJ
1 tbs of coconut oil
diced onions, carrots and celery 
( cook tofu in coconut oil until brown, add the in mix veggies and all the ingredients together to coat the tofu. Add the cooked spinach on the side for a complete healthy meal.

Fuel and Lean

Healthy foods do not have to be boring or tasteless. My take on the lean turkey burger with onions,celery,and carrots and other herbs and spices and sauteed sweet potatoes.  Its rich in protein and good carbs making this a healthy meal post work out.

Recipe
* Lean Turkey Meat
* chopped onions
* Chopped or minced celery
* chopped or minced carrots
* dash of parsley
* dash of  basil
* dash of rosemary
* pepper to taste
* dash of Mrs dash all seasoning spice/herbs
Mix all the veggies together in a bowl and put them in the turkey patty. Add the spices, herbs and veggies  individually to each patty. I do it separately because then I am able to save the meat that I don't use  for another time or another dish. Cook with a bit of olive oil in pan at medium heat and with a lid over top. If at any time the patties seem dry, add a splash of water for steam to be produce and cover with lid.

Sweet Potatoes
* Peal and dice potatoes in cubes. throw it on a skillet with a bit  of olive oil and a bit of sea salt and lots of pepper. cover with lid.
* Keep a look out on them approx every 5 mins and rotate them. continue this process untill they are soft. Again if they seem to be getting dry and not fully cook, splash some water and put lid back on them.
* cook at medium heat


Good Luck


Mina

Mina's Chocolate Chip Peanut Butter Vanilla Protein Pancake

Current Addiction: Peanut Butter Chocolate Chip Vanilla Protein Pancake. Just had one for breakfast and I think I'm in heaven. Basically a protein pancake, 1/4 egg white, I put 2 scoops of protein ( I used herbalife) 1 spoon of natural peanut butter, 6 dark chocolate chips...

Think pancakes are fattening? Well they are! The Aunt Jemima ones! lol .

This protein pancake is made of pure protein and its  loaded with approx 35 grams of protein and filled with body loving nutrients that will get anyone's day started. 

Afraid of the Dark Chocolate? Dont be! Dark chocolate is good for you, "Studies show that eating a small amount of dark chocolate two or three times each week can help lower your blood pressure. Dark chocolate improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent arteriosclerosis (hardening of the arteries). Also, Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke" (www.fitday.com)

So everything in moderation guys! and if you are working out regularly, a little chocolate will not make you fat!

Make sure to eat this right after your work out! The protein being that it is "Whey Protein" and the protein from the eggs and peanut butter will go directly to your muscles, making this an awesome post work out snack or meal! 

Add fruit, truvia  ( natural sugar substitute) and a bit of organic REAL maple syrup or Agave for a super sweet deliciousness!! 

xoxo

Mina

Mina's Chocolate Chip Peanut Butter Vanilla Protein Pancake

1/4 egg whites

1 or 2 spoons of whey protein ( chocolate or vanilla)

1 spoon of peanut butter

6 Dark chocolate chips

1 table spoon of unsweetened almond milk or water

Mix egg whites,  protein powder and peanut peanut butter together until it is completely mixed and lump free. Then either add the chips in the bowl or add them while they are on the pan.  Cook at medium heat and wait till the pancake has little bubbles on the top. This means it is time to flip!!

Treat this like a regular pancake <3

The Back Attack

We all want a sexy body right?  Many woman neglect back training because this muscle is not an area that typically can be seen in the mirror. However, not only does a fully developed back enhances the appearance of a complete fit look it also give the illusion of a smaller waist which is what a lot of woman want. In addition a strong back allows for injuring prevention for everyday normal body activity such as pulling and pushing.

Below is my back routine. It is a routine that is done on my " upper body " day workout. As you guys may already know, I break up my routines in 2 different sections, upper body and lower body. So every area of my upper body is worked on the " upper body" day.

Note: it is very important that nutrition is clean and lean. This will give you ultimate results. 
Also: I will not be posting exactly how much weight i am doing because it varies depending if I am building or toning. My recommendation is to start off with a comfortable weight in which  you can do 3 sets of 12 to 15. Make sure that proper form is used.

For a sexy back I do the following
* Lat pull downs

* One Arm Dumbbell Rows

* Dead lifts with bar

* Dumbbell Reverse Flyes 

* Lower Back extensions with weight plate to chest

* Oblique twist with dumbell ( this is done because the obliques extend and wrap around onto the back giving you that "Side wrapped and tight" look. 




 xoxo

Mina

ABS ABS ABS AND MORE ABS

A lot of people ( about 100 emails this week ) have been asking me the same exact question.. " Mina I want abs like yours, how can I make my stomach flat?" this is what i just responded to them on my fb page I wanted to share this with you girls too.. kisses!!!
****Abs will NOT SHOW AT ALL if
there is a poor diet. DIET does not mean FAT FREE... DIET means eating
CLEAN and knowing when to eat carbs and fats ( dont know what CLEAN
FOODS ARE?? a good way to remember it is any food that comes from the earth..
So ask yourself this when you put the next bite into your mouth.. Does
this come from the earth or does it come from a factory??? DORITOS,
SODA, BAGEL BITES ( Oh i miss those ) all that comes from some fancy factory that boxes them up with a appealing label and distributes it across the entire world for man to consume. and make fat and make
money.... i can show you guys all the ab work outs known to man, but if
diet is poor, i will promise you that you will never ever see them shine
through... i cant stress this enough.. DIET = FLAT STOMACH. plain and
simple... and also ladies, diet does not mean starve yourself... you
have to eat.. a lot.. a lot of rich dense whole foods. the body
metabolizes whole foods much better than processed foods.. the key is
WEIGHT TRAINING to build muscle and burn fat and HIIIT.. ( High
intensity interval training) that also does not mean run for 4 miles
daily and eat very little calories...if you want to look sick and frail
then go for it.. but to build muscle, look lean, and have more of a
fitness femine athletic body the key is DIET, MUSCLE, AND HIIT. Oh and
DIET is also not a 3 week program.. or a body cleanser or whatever
people are calling it now in days.. its a LIFESTYLE.**

XOXO

Mina

No one is Perfect

This morning as I was making my TIU "Perfect Morning Quinoa" I reached down into a small cabinet in my kitchen and this is what I found, Box of Corn flakes, instant mash potatoes, ram noodle, and some other unhealthy processed and foods. This is what I was eating ladies!!! And im not afraid to say it because my lifestyle change to all the healthy stuff, I hope, will be a inspiration to all my healthy and fit ladies and all the ladies ready for the change!!!  Healthy life shows

Live a happy , healthy and wonderful life <3

from me to you

xoxo

Mina














This is Tone it up's "Perfect Morning Quinoa <3 

Chicken Collard Wrap

Just wanted to share my Chicken Collard Wrap I made for dinner tonight! so yummy i had to have 2!!!
* Collard leafs
* Steamed chicken seasoned with Mrs Dash
* Baby Tomatoes
* Avocado
* Mushrooms
* Onions
* Lemon/Limes juice
* Oregano
Steam your chicken and use herbs to season it and mushrooms to it and let it cook. While that is cooking take diced onions, baby tomatoes, sliced or diced avocado, lemon and lime juice, oregano and mix it in a bowl to make pico de gallo. When chicken is done, place it in the collard green leaf and top it off with the pico de gallo on top of chicken and add pepper to taste.

Breakfast Galore

Lean and Green breakfast today
1. Protein pancake
1/4 of egg whites
1 scoop of protein
1/2 of bananna

2. 1 whole egg and 1 cup of spinach

3 handful of grapes

4. good ol H2O


xoxo

Mina

Bikini Strap work out and Lower body work out

Good morning ladies!! Just did "Tone it up's"  bikini strap workout, and I give it a Thumbs UP!!! try it today! I need to work on my obliques because the The triceps push up/row/fly where a bit difficult for me..

good luck

Here was my work out for today
Wake up morning work out
1. Squat to leg abduction 3 sets of 12
2. Tricep push up/ row/ fly 3 sets of 12 with 5lbs dumbbells
3.  Chest flys with torso raised 3 sets of 12 with 5 lbs dumbbells
4. tricep extensions 3 sets of 12 5 lbs dumbbells
5. V sit curl to press 3 sets of 12 with 5lbs dumbbells
5 V sit torso twist 3 sets of 12 ( each side) 10 lbs dumbbells

Evening work out
Working out legs because I worked out heavy my upper body yesterday ( morning work out was a mini work out for me )
 1. Leg press 3 sets of 8 to 12 at 280 lbs 
2. Bar squat with 50 lbs not including bar, 3 sets of 12
3. dumbbell squat with 45 lbs dumbell 3 sets of 12
4. Lunges with 15 lbs dumbbells ( each hand ) 3 sets of 12
5. hip abduction 130 lbs 3 sets of 12
6 hip adduction 70 lbs 3 sets of 12
7. Knee extension 90 lbs 3 sets of 12
8 hamstring curls 70 lbs 3 sets of 8
9 dead lift 50 lbs ( not including bar weight) 3 sets of 10
10. lower back extensions with 10 lbs 3 sets of 15 ( last set until failure )


<3 Mina

From start to finish

Fitness tip of the day: want abs?? How's your diet??
Clean diet= defined abs.

I don't even work mine. I just do my normal leg routine and it works my abs. Deadlift are the bomb ;)

 

Clean and Lean Lunch

Here is today's lunch, Steamed chicken ( no seasoning) Brussels sprouts, asparagus and baby tomatoes. All tossed in a light dressing I made ( Balsamic vinegar with a dash of lemon a dash of Lime and a sprinkle of Truvia you can use Stevia if you like... It is AWESOME!!! and of course my ZICO coconut water and a handful of delicious black grapes!

This is an awesome post workout meal <3

What did you have?

Mina

My fitness first blog entry

Hey everyone!
It Mina here.. This blog is dedicated to fitness and my daily life style on living a fit and healthy. I am an avid fitness and health guru and I would love to share it with the world. Please feel free to follow me and comment on my blog page.. Also spread the love :D

I look forward to sharing all of my ideas and helping everyone achieve all of their fitness goals.


xoxo

Mina