Fitness Your Fitness Method: Training & Accountability Programs

The Fuel Your Fitness Method emphasizes Activity, Nutrition and Restoration.  We place the emphasis on progression, not perfection.  In a world that overwhelms us with diet plans, new workout routines and the latest "stress-busting, abs-lusting" claims, the #FYFmethod will help you silence the distractions and focus on mindfulness, self awareness and support to reach your goals.

Fuel Your Fitness Personal Training
This includes an initial fitness assessment and customized workouts based on your current fitness level and goals.  I am available for in-home sessions and studio sessions throughout the Auburn, AL area.  Please contact me at Megan.Linge@gmail.com for rates and additional information.

Fuel Your Fitness 8 Week Online Coaching - $150
This includes an initial fitness assessment an eight week program based on your current fitness level and goals. The initial assessment includes:

• Customized fitness program you can do at home
• Instructions for recording circumference measurements 
• Instructions for capturing "before" photos
• General fitness assessments (pushups and curl ups)
• Weekly checkins via email, phone call or FaceTime
• Access to private FYF Facebook group

XBAR Fitness System Add-On - $135
Add on the XBAR Fitness System and your program will include workouts using this portable, challenging and unique piece of fitness equipment.  Save 10% on your XBAR with code MEGANLINGE.

Fuel Your Fitness 8 Week Online Accountability Program - $250
Available as a stand alone program, or in conjunction with on site or online sessions! The accountability program is a great option if you are doing your own workouts and would like the communication with and accountability to a Certified Personal Trainer.  It also ensures success throughout on site or online sessions.  The program includes:

• Weekly nutrition evaluations via My Fitness Pal (I am not a dietitian and cannot provide meal plans.  However, I will give insight and make suggestions based on your current habits and goals)                                                                           
• Weekly weigh-ins
• Weekly phone calls or FaceTime lasting 10-20 minutes
• Bi-weekly photos
• Daily emails 
• Text messages, approximately 3-5/week
• Access to private FYF Facebook group

Please contact me at Megan.Linge@gmail.com for rates and additional information.  I am also available for group training and worksite wellness programs.

Megan’s fitness journey began when she was in high school, overweight and inactive.  After joining her first gym in 1997 and making changes to her lifestyle, the extra weight dropped and her commitment to health and wellness continued to grow.  During her time at Illinois State University, Megan worked at the Student Recreation Building and became an AFAA Group Exercise Instructor certified.  Upon graduating with two degrees (Commercial Recreation and Program Management) along with an Exercise Science minor, Megan continued to work in the fitness industry.  Megan's recent accomplishments include being featured as a Rising Star in the August 2014 issue of Oxygen Magazine.  

Her experiences range from commercial to corporate to governmental fitness programming.  Megan has experienced first hand the cycle of poor food choices and not enough activity.  She enjoys helping others identify and exceed their own goals. When working with clients and participants, Megan’s approach features bodyweight movements and plyometrics, while incorporating free weights and resistance equipment. She has worked with athletes, beginners, prenatal clients, and more. 

Optimal Snacks for Optimal Health

Do you find yourself continually losing attention and dozing off between the hours of 3pm and 4pm? Not sure you can survive the 11am hour before heading to lunch? You will be happy to hear that snacking two hours after your lunch (or an hour before) can prevent this from happening. A snack that contains fiber, some protein, healthy carbs and healthy fat slows digestion and provides steady energy to calm your cravings. The same principle also applies in the morning, depending on the time frame between breakfast and lunch, if you find yourself ravenous. Otherwise, you may be more likely to choose unhealthy foods and risk overeating at lunch time.

While we focus on healthy eating to prepare our breakfast, lunch and dinner, it is equally important to consider the quality and timing of our snacks as well. Consumed throughout the day, healthy snacks will stabilize your blood sugar, serve as a source of protein for your muscles, and provide carbohydrates to keep you energized and focused on the task at hand. Carbohydrates are your brain's primary source of fuel. The body breaks carbohydrates into glucose, which it uses toward brain activity.

Popcorn and a Low Fat Cheese Stick
Be aware of the microwavable popcorn you find in the chips and dips aisle at the grocery store. Many are loaded with saturated fat and are high in calories. Without these additives, popcorn is a very nutritious source of fiber and many nutrients. Check out my previous blog for a simple and easy way to make a healthy version--using just seeds and a brown paper lunch bag!

Carrots and Hummus
A perfect combination of crunchy and creamy. The carrots provide a solid source of healthy carbs and the hummus is derived from chickpeas, a healthy source of protein.

Peanuts and Raisins
Ahhhh...my favorite! I have this daily. It is a great sweety-salt combination and the fats from the peanuts are very satiating. While dried fruit and nuts tend to be high in calories, I prepare this snack in a plastic baggie so I have a single serving of each.

Apple
I like to pair an apple with a protein or fat source. Any of the following are great examples.
-Cottage Cheese
-Protein Shake (Quest Nutrition Salted Caramel is my current fave!)
-Peanut butter
-Greek Yogurt

Quest Nutrition Bar
Quest bars are a great source of whey isolate protein which has been shown to increase muscle mass, aid in the loss of body fat, enhance immune function and much more. They're gluten free and contain 17g of fiber too so they'll keep you full! Almost every ounce of carbohydrate in the bars comes from fiber, which will keep your insulin levels low and your stomach satisfied. Fiber has been shown to do many things such as controlling hunger, improving digestive health and preventing certain diseases. Click here to order your Quest bar (shipping is free on orders over $25).

Oatmeal with Peanut Butter
I have been addicted to this since a friend told me about it in college! Cannot tell you how many others have become addicted as well. Try it, you will love it! Keeps you full for hours.

Tea
Sometimes you may not be hungry at all, just restless and/or dehydrated. There are several benefits to drinking tea, including increased alertness without the jitters induced by the caffeine in a coffee. Green tea also improves your body's ability to burn fat!

Yogurt and Peanut Butter
This one may sound strange at first, but again, like the peanuts and raisins it's an amazing treat to satisfy your salty-sweet cravings. Add a piece of fruit for a complete snack!

Tod and A Fitness Blog?

Tod and A Fitness Blog?

I sit here asking myself: why is a 33-year-old, divorced, unemployed, single dad being asked to write for a fitness blog? I’m thinking of 20 good reasons why I wouldn’t be asked to write for a fitness blog, but then the reason why hits me. 

Maybe my article could serve as a good outlet for
me to tell my story. And if - along the way - it helps someone in my same or similar situation, then maybe blogging should continue to be a regular outlet for me. 

Are there any other 33-year-old, divorced, unemployed, single dads out there? That’s another question I ask myself a lot. Not because I feel sorry for myself, but because just a few short years ago I never would have thought that description would fit me. In fact, writing it twice already, it still sounds absurd. Perhaps you find yourself in your own life changing situation, one that you never foresaw happening. Regardless of the circumstance, the best we can do is hope that our actions and decisions will bring us to a better place in the long run. 

Without getting into the gory details, the last six months of my life have been rather tumultuous and some drastic changes have taken place. Some that I chose to make and others that were forced upon me. In the face of all of this change, I realized that I needed to find some stabilizing idea or belief to get me though the adversity I was facing. Yet, how do we implement the necessary changes in our lives to create this stability, to overcome adversity? What do those changes look like, particularly in the fitness realm?

Previous Success
Back in 2013, I committed to working on my health and fitness to be a good example for my young son, and as a way to break up the day working in my home office. The changes I made weren’t drastic, yet produced good results. It just took a little effort and dedication. I lost close to 20 pounds and felt better about myself in the process. 

However, that feeling of accomplishment was short lived as my personal life began to change for the worse and I fell back into some bad habits. These habits continued up to, and through, my divorce in late 2014. The hard work and dedication I put in to making myself better physically had all but been erased. 

It was then I decided I needed to re-dedicate myself to improving my health. There were things in my life that were out of my control, but one thing I can control right now is my well-being. But, this time I wasn’t sure where to start. My previous success was a guide, but that routine had grown stale and I was ready for a new challenge. This is where my good friend Megan enters the picture. 

A True Professional
Megan and I have known each other since 2002 when we began working together at the Illinois State University student recreation center. Even then, she was dedicated to her workout routines and had made living a healthy lifestyle a priority. I had always admired that quality about her, knowing I lacked the same discipline and self-motivation.

She and I had lost touch in recent years as she began to establish herself as a fitness professional in Chicago and I was living 12+ hours away as a married father to a young son. That said, sometime in the past year we had re-connected superficially on social media. Our conversations were few and far between, but as the thoughts entered my mind about re-committing to my fitness, I felt comfortable asking her for some advice.

A True Friend
It’s intimidating for anyone to admit weaknesses or discuss things that are out of their comfort zone. I was putting myself out there to a certain extent, but I felt like Megan would understand my needs and be able to help me get on the path to success. I’m glad to say that I was right and she has greatly helped me in the last few months. 

Not only has she helped me understand my fitness level and also start me on a program that is sustainable for me, but she has been a source of positive energy in many ways. Most specifically, she has developed a great way of thinking positively through adversity and has transferred those ideals to me. She has made me realize that there are positives to be taken from any situation.

What Now?
So, how best to wrap this up with some actionable items -- in case there are any other 33-year-old, divorced, unemployed, singles dads out there. Actually, I hope that these tips can be applied by anyone facing adversity such as losing a job, struggling in a relationship, or just feeling like you are in a “life rut” and need some help in improving your well-being. 

Consider these thoughts if you find yourself facing hard times and need some structure to help you through whatever you may be facing. 

1) It is going to be OK...it is going to be OK
2) Reach out to your family, friends, former colleagues, former bosses...people want to help
3) Network with your “weak” ties or people you have lost touch with…people want to help
4) Don’t be afraid to ask for help or advice...people want to help
5) Write down items swirling in your head, it will help you “un-clutter” the mind
6) Establish a solid sleep and workout routine (the structure is important)
7) If you do nothing else each day, fit in a workout...you’ll feel better about yourself
8) Stay positive and always reflect on the good that you have in your life
I can tell you that putting these thoughts to paper (or word processor) have really helped to reinforce in me that the steps I am taking right now are positive ones that will help lead to a positive outcome. I can also tell you that Megan has played a part in getting me through this, and for that I am grateful. 

Megan has been kind enough to let me be a guest on her blog; so, if you’re reading this and unsure about where to start on your fitness journey, reach out to Megan. Her philosophy that “everyone is unique” and “not every workout works for everyone” is one that resonated with me and I think will make many feel comfortable. She is a true professional and also a great friend and I can’t thank her enough for her support during these trying times. Now, it’s time for me to go do some planks....

Tod

Tod Meisner has 10+ years of public and media relations, sports information, digital and traditional marketing, social media and employee communications experience.  He is also a doting father, baseball fan, storyteller, sports humorist, Ticket P1, bourbon drinker and all-around good guy.  He can be reached at todmeisner@gmail.com or you can follow him on Twitter, LinkedIn and Instagram.  You may also subscribe to his blog, Meisner Musings.

Pizza Fries

Eat clean, train dirty right? Keep those meals and snacks healthy with this pile of deliciousness, packed with healthy carbs and nutrient rich tomatoes!

Ingredients

1 baked sweet potato

1/2 cup reduced fat mozzarella cheese

1/2 cup pasta sauce (this one has just 7g of sugar per serving)

1 Flatout flatbread wrap 

Preheat oven to 375 degrees. Place Flatbread on pan and top with sliced potato, sliced tomato, sauce and cheese. Bake for 20-25 minutes. 

Vitamin D for Immune Health & Strong Bones

Along with hoodies, Vitamin D can be considered must-have for individuals in cloudy climates, particularly during the cold winter months.  Our skin makes Vitamin D when exposed to natural sunlight.  Without Vitamin D, the body cannot produce calcium and phosphorus, both of which are needed to build and maintain strong bones.  Vitamin D also helps reduce inflammation in our cells.  Inflammation can lead to disease.

The Institution of Medicine recommends that most Americans supplement with 600-800 International Unites (IU) of Vitamin D per day. This is enough for bone health.  Excessive dosages of over 40,000 IU per day can be dangerous.  Vitamin D is crucial when it comes to activating your immune system as well.  It helps keep the "guards" of your immune system alert.

There are different forms of Vitamin D. Vitamin D3 is the kind made naturally by your body and is what's recommended for those taking Vitamin D supplements.  An easy and convenient way to reach the daily recommendation of Vitamin D is with the Mixed Berry Chews from Vitamin Shoppe.  The chews are free of wheat, gluten, dairy, fish, animal derivative, artificial colors and artificial flavors.  They also contain Vitamin K1 which plays an essential role in promoting bone density and strength.

Please consult your doctor if you have concerns regarding use of this product or any other supplements and practices.

Propel Forward with Purpose, Power and Insight

Yesterday was November 22nd, the day I was planning to compete in my third NPC Bikini show. It didn't happen.

About six weeks ago, I was assessing my progress, considering where I was at the same time while preparing for my last show. My improvements were subtle. 

I also considered the purpose of competing and took into account my current goals. They didn't align. The purpose of competing (for me) is to push myself to achieve more than I have in the past. To intensify my workouts and emphasize a specific eating regime. Along with a persistent and consistent attitude, success results when all of these things align. My current goals? To focus on emphasizing others' progress. To develop myself as a personal trainer and fitness professional. While it's definitely possible to do BOTH of these, I will feel better equipped to do so in 2015.  The result of that decision? Peace of mind. Peace of mind can propel us forward with purpose, power and insight. 

So how do you find out if you're moving forward through force or with purpose?  Ask yourself these questions.

What are your instincts saying?  Sometimes we know the answer long before we're willing to admit.  If you are hesitating, if you are thinking twice about a specific scenario, chances are you may not be ready to pursue it.  That doesn't mean you never will be.  It might happen at a later time, in different circumstances, having gained strength through experience.

What is your purpose?  Are you focusing on self improvement? Are you working to improve the lives of others?  Decide why you are doing what you are.  Is the work, time, and commitment it takes to achieve those things worth it? I try to focus on goals that achieve both of these things.  Because if you are able to improve the lives of others, then by default you will have improved yourself as well.

Superfoods Fudge Cake

Fuel your body with this Superfoods Fudge Cake!  Whether you're heading to work or to workout, this nutritious meal is a great source of plant-based protein and nutrients that will nourish your body and satisfy your cravings for something rich.  

With 14 grams of protein per 30 gram serving, Hemp Pro 70 Chocolate is a complete plant based protein, offering all essential amino acids--great for vegan or vegetarian diets.  It is mild tasting with a creamy texture.  Hemp protein contains the essential fatty acids, omega-3 and omega-6, in an optimal three to one ration.  This reduces the risk of heart attacks, cardiovascular problems, atherosclerosis and certain types of cancer.  

One of nature's richest dietary sources of magnesium, cacao nibs are also an excellent source of iron and dietary fiber.  They are rich in antioxidants and alkaloids as well, which can boost your mood.

Ingredients

4 T. Manitoba Harvest HempPro 70, Chocolate

1/4 c. quick oats

Approximately 1/2 c. water

2 T. Wow Butter

1 T. Cacao Nibs

Mix the first three ingredients and microwave for approximately 70 seconds.  Top with Wow Butter and Cacao Nibs.

Vegetarian Chili Pizza

Meat free, guilt free and gluten free! Satisfy your sensation for something savory with this high protein chili pizza. 

Ingredients

1 c. almond meal

1/2 c. liquid egg white

1/2 c. vegetarian chili

1/4 c. shredded Colby Jack cheese

1 T. Hemp Hearts hemp seeds

Preheat oven to 375 F. Mix almond meal and egg white in bowl. Pour into plate and microwave for 1 minute (it will become "tortilla like"). 

Remove and place onto baking pan. Top with chili, hemp seeds and cheese. Bake for approximately 15 minutes. Enjoy! 

Cauliflower Parmesan Bites

Cauliflower Parmesan Bites! With pumpkin seed sprinkles. My friend has been raving about pumpkin seeds so I picked some up during my last trip to Trader Joe's. A 1/4 cup serving contains 15g of fat, 6 which are polyunsaturated and 5 which are monounsaturated. 

Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which helps control cravings and energy levels. 

Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. 

HOW TO MAKE THIS TREAT?

I steamed the cauliflower in the microwave, dipped in almond meal, then dipped in liquid egg whites, and coated in a mixture of garlic powder, onion powder, cayenne pepper, Parmesan cheese and nutritional yeast. I cooked on the skillet with about 2 T of olive oil (another healthy fat!). 

Ingredients
2 1/2 cups cooked cauliflower
1/2 cup almond meal
3/4 cup liquid egg white
1/4 cup Parmesan cheese
3 T. nutritional yeast
2 t. garlic powder
2 t. onion powder
2 t. cayenne pepper
2 T. pumpkin seeds
2 T. olive oil

Get Fit with HIIT

What is HIIT? HIIT is the acronym for High Intensity Interval Training.  During this type of workout, you alternate between intense bursts of activity and periods of less intense activity.

Not only do you burn a significant number of calories during a HIIT workout, but the effect of the exertion causes your metabolism to increase. As a result, you burn more fat and calories in the 24 hours after a HIIT workout than you do after steady state exercise, such as jogging or biking.  HIIT is also an effective way to increase your VOx max, making your body more efficient by increasing your lung capacity. There are benefits to both methods of training, so make sure to incorporate steady state exercise and HIIT into your program. Your program should be based on your goals and take into account your current fitness level. 

• Improve muscle strength, size and endurance
• Fat loss
• Anaerobic endurance
• Cardio endurance
• Increased VO2 max

Some of my favorite HIIT routines incorporate full body movements of cardio/strength exercises that result in efficiency and increased energy (along with an improved physique!).  The work interval is cardio based and should be done at a perceived exertion of 8 or 9 on a 10 scale.  The strength interval is an active recovery and should be done at a perceived exertion of 4 or 5.

Due to the high intensity and the required recovery time from the exercise routine, it is recommended to do no more than two or three days of HIIT per week.  Always warm up with light cardio exercise for 3-5 minutes before beginning.  Give the following routine a try and let me know how it goes!

Jump rope/Squat and press
High knee/Reverse lunges
Mountain climber/Plie with upright row
Burpee/pushups
Jump squat/Forward lunges
Jumping jacks/Curtsy lunges
Plank jacks/Bent over row

Mac & Cheese Spaghetti Squash

Indulge with this healthy version of your favorite comfort food! Providing vitamin A and vitamin C, spaghetti squash also contains some of the B vitamins. It's a great source of fiber as well. Thinking of leaving out the nutritional yeast cause you don't have it?! Hold that thought--nutritional yeast is often high in B12 and is a complete protein. It contains other B vitamins, is low in fat and sodium, is free of sugar and gluten, and contains iron. It is often used as an alternative to dairy products because of it's "cheesy" flavor. 

1 spaghetti squash

1/2 cup cheddar cheese 

2 T olive oil 

2 T nutritional yeast

1 t garlic powder

Approximately 1 c broccoli

Preheat oven to 350. Cut spaghetti squash in half. Remove seeds. Lie open side down on oven safe tray or dish. Poke with fork. Bake for 30-40 minutes. Allow to cool.

Using fork, draw out "spaghetti" strands from the squash. Mix with olive oil, garlic, nutritional yeast and cooked broccoli (I microwaved, covered, for about 2 minutes with a small amount of water). Pour back into squash halves and top with cheese. Bake until cheese has melted. 

Creating and Building a Modeling Portfolio

Within the fitness industry (and beyond), modeling has become a great way to increase your visibility, earn additional income, network with like-minded professionals, and have fun pursuing something you are passionate about. The following suggestions are based on my experiences as a freelance model. My first photo shoot took place in February 2010, with Zach Dillman. A big THANK YOU to Zach for asking "have you done this before?" and encouraging me to build a portfolio and pursue modeling.

Photo by Matt Belkin

The Dos

-Network. Identify someone who has succeeded at what you are working toward.  Whether your mentor is someone you see every day, or someone you follow on social media, be observant of what they do on a daily basis and ask questions.  Tell people what your goals are! Connect with like minded individuals! One of my greatest opportunities, working with Hard Pressed Gym, resulted when a Facebook friend, whom I've never met, tagged me in a post on Instagram. My most recent photo shoot? It resulted from someone who messaged me on LinkedIn. Pursue your passion by creating a presence.

-Along with creating a presence, establish a "look" that you want to represent and be known for. I used to go for "sultry and edgy," as you can see in the photo above.  Now I prefer "happy and fit," like something you would see in Oxygen Magazine. It represents what I want to be known for and establishes an image of what I am creating with my fitness career.

-Be flexible with your style and image. I know, this completely contradicts the statement above.  However, sometimes to receive work, you have to be versatile.  Know what your limits are and be clear about them with photographers.  Never let anyone exceed or push your personal boundaries.

-Research the photographer before hand.  Do they have a legitimate web site? Not every photographer will, but this will give some indicatation as to their level of professionalism and experience.  A lot of photographers are just starting out, so do not rely solely on a web site when making a decision about who to work with.  I highly recommend reaching out to other models they have worked with, asking if the shoot went as planned and if there is anything you should know about working with the specific photographer.  Usually, on modeling portfolio sites, there will be a link to the model who is featured on a photographer's page. Visit their profile and send them a private message.  I have had other models reach out to me for the same reasons. Of all the photo shoots and "background checks" I have done, there was only one time when the photographer found out I had done this and called off the shoot. To be honest, I took that as a red flag and was glad I had taken these additional steps to ensure my safety.  A photographer should have your best interest in mind and understand your intentions.

-Not every one will agree.  There are probably a handful of people that will disagree with doing a "background check."  I'm certain of that.  And that's okay.  Keep in mind this is a huge industry and everyone makes their own rules.  There is no HR Department. 

-Select the date, time, location and what the exchange will be. Is it a trade shoot, meaning neither the model or photographer pays any money? Find out if the photographer will send you all of the images or just ones they select. I've had photographers send hundreds at a time--others have sent five. While it's unnecessary to see every single image, if it's a trade I like to see the majority of them. This way I can critique myself and know which poses look awkward, which angle is more flattering, etc. and change things for next time. If a photographer only sends a few edits that they have chosen, it's quite possible you would have chosen others. A photographer generally is looking for good lighting and exposure. You, as the model, are looking at your pose, your smile, your hair, your makeup. Reach an agreement regarding the editing process before arriving to the shoot. An exception is if you are being paid or otherwise compensated--you may not receive photos at all. 

Photo by Ant Farm

-Consider bringing a chaperone. If the photographer says chaperones are not allowed, find out what their reason is.  Most photographers want to ensure that you feel safe and at ease (if you are uptight and scared, it will show in the images).  Sometimes their reason is out of concern...that the chaperone will be a distraction. Ask any photographer if they enjoy when a model's boyfriend is watching the entire time. This generally doesn't go over real well. However, if said boyfriend (or mom, or sister, etc) is there to help...most photographers will welcome the company and assistance!  When you go to your shoot, make sure a friend or family member knows where you are and who you are with.

-Participate in MeetUp events and other group shoots. Be prepared to share the spotlight. It's unlikely you will receive very much one on one attention. It also is difficult to stay in touch with all of the photographers; there are many photos you will probably never see. However, it is a great way to meet other models and makeup artists as well.  Bring business cards or printed copies of your contact info and hand them out. 

-Be selective with your edits. The second photo shoot I ever did, I selected more than 30 edits.  THIRTY.  I'm surprised the photographer was willing to work with me again.  Typically, during a two hour shoot you may have 4 or 5 different outfits.  Choose one image from each set.  Over time, you will become more selective of the images you choose. The photo above by Ant Farm is one of my favorites.  However, I will gladly point out that my left arm is hidden.  It looks like I am a one-armed super hero.  Granted, this is probably not what most people see when they look at the photo.  However, be cautious of your poses.  Make sure you are not wearing hair ties on your wrists! The more thought you put into your poses and styling, the less work the photographer will have to do and the more likely you will receive great images and continued work.

-Respect the photographer. Time. I cannot emphasize this enough. There is nothing worse than becoming known as a "flake" in the industry.  I have seen countless rants on social media, coming from photographers, who were stood up or had someone cancel last minute.  As much as those rants annoy me, the photographers are entitled to be upset. Respect their time. If your car breaks down, find another way to get there.  Word travels fast in the industry and it is important to maintain your image.  Edit. Do NOT edit their image!  Whether it's by cropping or applying a filter, it's a DON'T.   Credit.  When you post their photo, give them credit.  This will not only provide them with exposure, but it is the respectable thing to do.  Give respect and you will be respected.  If not, walk away.  Again, there is no HR Department.

Things to Avoid

-Avoid committing to too many photo shoots. This was the number one mistake I made just starting off.  You will have less free time and will spend more purchasing a new wardrobe! With that being said, shop resale stores. You can find some amazing deals on some great brands. And even if it's not a great brand and falls apart after one use, consider whether or not it will be useful for a single shoot.  It is important to remember WHY you are modeling.  It should be enjoyable, never a burden.  If you feel burnt out, consider taking some time off.  As I mentioned earlier, a scared model appears scared.  A tired model, appears tired.  So unless that's the look you are going for, prioritize and stay rested.

Photo by Jim Cummins

Image on book by Jim Jurica

Everything Else

-How do I know if I should charge?
What should I charge? Take into consideration what you could be doing otherwise--did you have to give up a shift at the coffee shop and the money you would have made with a paycheck? Have you spent gas money to get there? How much did you spend on wardrobe? A makeup artist? How will you benefit from the shoot? I once worked with a stock photographer who paid me a flat rate of about $40 to shoot for a couple of hours. One of the images was selected for the cover of a book. Have I made any additional income or earned fame as a result? No. But it's pretty neat, it's available for purchase here, and is a key item in my portfolio which displays my experience and value/knowlege as a model.

-With experience you become more valuable. As you become more valuable, you can become more profitable. Most recently, I did a photo shoot with Chicago Custom Acoustics earbuds for a commercial that will air in Xsport Fitness.  I will also be featured online and in print for GWear Clothing's fitness and yoga line. These experiences provide compensation AND exposure in my specific industry.  That should be the ultimate goal, along with having a good time and meeting people. For example, if you're a dancer, your goal might be to find paid work promoting a dance studio. If you are a singer, perhaps you will eventually be paid to have your photo featured in an ad for a concert venue. Don't expect to make money right away. If you do, that's great. The photographer may not be aware of common practices and/or is generous.  Or you are extremely talented and in high demand within the industry.  If a photographer is being paid for the project you are being used in, typically that involves compensation for you as well.

-The photos are permanent. A less skilled photographer who is just starting out might be willing to pay you for your time.  However, those photos may be of less quality and not as flattering.  Depending on the agreement between you and the photographer, those photos could end up anywhere! Read and understand agreements before you sign them.  Envision each image you take as something that will be featured on a billboard in your hometown--are you okay with that? What are you representing and what will the outcome be if this happens?

Behind the scenes at Xsport Fitness, shooting for Chicago Custom Acoustics

-Where to start.  Here are a couple of sites I have used to build my portfolio and network.
modelmayhem.com
onemodelplace.com
istudio.com

Click here for more information about personal training and online training or to book a photo shoot. Thank you for taking the time to read this and I encourage you to share it.  Please let me know if you have additional questions or feedback. You can subscribe to my blog via email for instant notfications.  Create a life you love by loving your life.  If the opportunity doesn't exist, build it. 

Chocolate Frosted Raspberry Truffle Pancakes

Topped with fresh raspberries, this chocolatey treat can be enjoyed for breakfast, lunch or dinner!

Ingredients

Pancake:

1 scoop Quest Nutrition Chocolate Milkshake protein

3/4 c coconut flour 

3/4 c liquid egg white 

3/4 c almond milk 

Chocolate topping:

1 T cocoa powder 

1.5 T coconut oil

1 t xylitol

Water to mix

Topping:

Cacao nibs

Raspberries 

Directions 

Mix all of the pancake ingredients. Mixture will be thick. Cook pancakes. 

Combine ingrdients for chocolate topping. Stir well. Drizzle over pancake stack.

Add cacao nibs and raspberries. Enjoy! 

Keratin for Longer Hair and Lashes

I don't put mascara on very often, but recently it's felt like my own lashes have gotten longer. While I've been taking keratin by NeoCell to help grow my hair, I wondered if it effects lashes as well. I did a google search and sure enough, it does. Genetics determines the rate at which your eyelashes grow, but certain nutrients can support their growth. A lot of the same nutrients that support hair growth also support growth of your lashes! NeoCell's Keratin supplement contains keratin, collagen, vitamin C and amla extract. NeoCell Keratin Hair Volumizer is available here at Vitamin Shoppe.  Shipping is free with your purchase of $25 or more.

According to livestrong.com, vitamin C hydrates your eyelashes, decreases hair follicle inflammation, repairs hair follicle damage, aids in collagen production and lowers your risk of eyelash breakage.

Collagen stimulates fibroblasts at the hair root, resulting in increased diameter of the hair shaft. Collagen is the most abundent protein in the body. Collagen supplementation is one of best things you can do to prevent premature aging. Understanding collagen begins with knowing that it is truly the glue that holds the body together. It is the building block for all our body's major systems. Learn more about how collagen works here.

And because the keratin is bioavailable, it's able to bind with hair and has been proven to increase hair strength and make it shinier.

Amla, or Indian Gooseberry, has been used for centuries in Ayurvedic medicine for its anti-aging properties. Amla provides high concentrations of Vitamin C and and has been revered for being a powerful antioxidant.

Have you had your own success story using certain products or making a lifestyle change? Comment below; I'd love to hear from you!

Nutty Bar Protein Oatbowl

It's been a LONG time since I've been this excited over one of my creations. I love oatmeal, I never get tired of it...but, yes it can be boring. Bust through your oatmeal plateau by varying the texture and flavor with the treats listed below! The Kashi crunch and peanut butter goodness make this recipe very reminiscent of the classic Nutty Bar by Little Debbie. 

Ingredients

1/4 c. Regular oats

1/4 c. Kashi GoLean

1 scoop of Quest Nutrition Peanut Butter protein

1 T. Cocoa powder

1 T. Peanut butter 

2 T. Peanuts 

3/4 c water 

Directions

Combine oatmeal, Kashi, protein, cocoa and water in a microwaveable bowl. Microwave for approximately 1 minute. Top with peanuts and a side of peanut butter. 

Double Chocolate Blueberry Brownies

These healthy brownies are a great source of protein and antioxidants. Fresh blueberries mingle with chocolate and rich cacao nibs dance among the sweetness!

1 scoop Quest Nutrition Chocolate Milkshake protein

1 package sugar free chocolate pudding 

1/2 cup coconut flour

1 container reduced sugar applesauce

1 t baking powder

1/2 c almond milk

1/2 c liquid egg white

6 oz fresh blueberries 

2 T cacao nibs 

Preheat oven to 375 degrees. Coat baking dish with coconut oil. Stir all ingredients in mixing bowl. Pour into baking dish. Bake approximately 40-50 minutes. 

Healthy Diet, Healthy Hair

Years ago my hair was down to my hips and extremely healthy. During college, I chopped 10+ inches and donated it to Locks of Love, anticipating that I would "grow it out, donate it...grow it out, donate it..." Yet, it never grew that long ever again.

In the years that followed, my hair was every color from bleach blonde to auburn, to "box color black." Yes, it was called "black" and came from a box. Scary stuff. It occurred to me that when it was its longest, I had never colored it. So last year, when I reassessed my budget ($100+ for a salon visit?!) and the time it took to blow dry, flat iron, and style my hair (only to put it up and get it all sweaty during my workouts), I decided to take on "Project Grow My Hair Out." While I am not a stylist, have never been to beauty school, and have learned only by experience and my own research, I have provided insight at to what has worked for me and has helped to grow my hair.

Avoid Coloring Your Hair
Hair color penetrates the hair shaft through the cuticle, which is the outermost layer of hair. Hydrogen peroxide, that is present in most hair dyes, opens the cuticle to let color pigments enter the shaft, bringing about a chemical reaction. However, an opened cuticle means that there will be a liberal loss of moisture, causing the hair to become dry and thin.


Avoid Flat Irons, Blow Dryers, and Heat
Continuous use of hot irons and blow dryers will cause the ends of your hair to dry out and become brittle. This will cause the ends of your hair to split, with no way of repair other than being cut off. To reduce the damage to your hair, towel dry until it is just damp, not dripping wet, then blow try after treating it with a heat-protectant product. Better yet, let it air dry. Use a mousse or conditioning oil to help tame frizz and let your natural waves or curls do their thing! I use a texturizing product called Beach Babe by Not Your Mothers (found at Ulta).

Sleep With Your Hair Down
It is best to sleep with your hair down because having it in a ponytail can result in damage and breakage to your hair, caused by the pulling and tautness of the elastic band.


Brush Hair When Dry, Comb Hair When Wet
Wet hair is much more fragile and susceptible to damage than dry hair. Fine toothed combs and brushes forces the hair and stretches it, usually causing it to break off when placed under too much stress. The best way to detangle is with a wide-toothed comb.


Maintain a Healthy Diet
Here is a list of healthy foods that will provide the nutrients you need to grow healthy hair (www.webmd.com).

1. Salmon

Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can't make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

2. Walnuts

These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Since your hair rarely gets much shielding from the sun, this is especially great. Too little biotin can lead to hair loss. Walnuts also have copper, a mineral that helps keep your natural hair color rich and lustrous.

3. Oysters

Oysters are rich in zinc, a lack of which can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too. Without enough protein, your body can't replace the hairs that you naturally shed every day and what you do make can be dry, brittle, or weak.

4. Sweet Potatoes

Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff. Click here previous blog for my Sweet Potato Fries recipe!

5. Eggs

A great source of protein, eggs are loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women.

6. Spinach

The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.

7. Lentils

Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, making it a great staple for vegetarian, vegans, and meat eaters.

8. Greek yogurt

Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D. Emerging research links vitamin D and hair follicle health, but exactly how that works isn't clear.

9. Blueberries

Exotic super fruits may come and go but when it comes to vitamin C, C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.

10. Poultry

This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, foods rich in protein are literally giving you the building blocks for hair.

Schedule a Trim Every 6-8 Weeks
While I have not followed through with this one as much as I would like, it is very important to keep the split ends to a minimum. If you cannot afford to go to a full service salon this frequently, do what I do and visit Great Clips or Super Cuts for "maintenance" trims and visit the salon every few months for a more stylized cut.

Benefits of Protein

Whether you are an athlete, a fitness newbie, and/or trying to become healthier, there are several reasons why you can benefit from whey protein. Whey protein is a quick digesting source of muscle fuel, not only after workouts, but throughout the day.  Visit Vitamin Shoppe for a variety of protein options. Shipping is free with your purchase of $25 or more.

Lose Fat
Protein is a thermogenic food. Thermogenic foods may help increase metabolism and calorie burning by enhancing thermogenesis, a process in which the body burns calories to utilize the foods you have just eaten, converting those calories to heat. Your body mainly burns calories consumed through maintaining its regular metabolic functions and through physical activity; however, a small percentage, about 10 percent, of calories are burned through diet-induced thermogenesis (livestrong.com). Your body burns more calories digesting protein than it does digesting carbs or fats. Protein helps to maintain muscle mass, which aids in fat burning.

Increase Muscle
Whey is a milk protein that has a high level of branched-chain amino acids. Whey is quick digesting because it bypasses the liver and gets to your muscles rapidly to start building muscle. Whey also contains peptides (small proteins) that increase blood flow to the muscles. This is why it is recommend to consume whey protein immediately after training. The more muscle you have, the more energy your body needs, and the more calories you will burn--even at rest.

Reduce Hunger
Two recent studies from Purdue demonstrate the satisfying nature of lean protein. In one study, female participants who took in about 30% of their calories from lean protein felt more satisfied and maintained muscle mass better than another group that ate less protein (webmd.com). This may be due to a hormone known as peptide YY (PYY).

Improve Your Hair, Skin and Nails
Protein intake is important for many reasons, notably when it comes to hair, skin and nails. They are made of structural proteins so adequate is important for providing the building blocks for growing strong hair and nails.

Improve Your Immune System
Protein is responsible for jump starting chemical reactions in the body, serves as a structural component of all cells and regulates the immune system. It is composed of the 20 amino acids your body needs for growth and repair, and some of these amino acids appear to be particularly important for immune functioning. The amino acids called glutamine and arginine are being considered as nutrition therapy in pre-surgery patients because of their ability to stimulate the immune system (whfoods.com).

How Much Protein Do I Need?
According to webmd, adults are encouraged to get 10 to 35% of their daily calories from protein. That's about 46g for women, 56g for men. However, this is not the same for athletes. Most sports involve breaking down muscle and repairing it afterward. So the protein needs of active people are influenced by the length, frequency, and intensity of their workouts.

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