Are you Getting Enough Protein In Your Diet?

The main role of protein is to act as a structural component to cells and tissue. Protein is a complex molecule made up of tiny amino acids compounds.  If you don’t eat an adequate amount of protein, your cells and tissue are not able to function. There are two types of protein complete and incomplete protein. A complete protein has all nine essential amino acids necessary in the human diet.  The main complete proteins that you can consume are meat, eggs, soy, and some grans. If food has an incomplete protein, you can mix other food with it to make a complete protein like beans and brown rice. If you are vegetarian or vegan you should research the complete and incomplete proteins to get a sufficient amount of amino acids.

When you consume too much protein it will be stored as fat. Most people consume more protein than they need. The idea is to consume about 12 to 20 percent of your daily caloric calories in protein. Of course, it can be higher if you have an intense workout regimen. You may want to discuss your diet with a nutritionist to get a better understanding of your dietary needs.  Down below I have listed the amount of proteins you need and then the calories you consume.

1200 Calorie diet 45-75 Grams of protein

1500 Calorie diet 56-94 Grams of protein

1800 Calorie diet 68-112 Grams of protein

2000 Calorie diet 75-125 Grams of protein

2400 Calorie diet 90-150 Grams of protein

2500 Calorie diet 94-156 Grams of protein

2700 Calorie diet 100-168 Grams of protein

3000 Calorie diet 112-188 Grams of protein

112 Grams  Boneless skinless chicken breast 26 grams of protein

100 Grams lean ground beef 20 grams of protein

100 Grams Salmon 17.1  grams of protein

1 can Tuna 42  grams of protein

100 Grams Sea bass 23.6  grams of protein

½ cup cottage cheese 14  grams of protein

½ cup  Plain Greek yogurt 12 grams of protein

255 ml Milk 8.5 grams of protein

1 Egg 7 grams of protein

¼ block Tofu 9.4 grams of protein

2 tab Peanut butter 7.2 grams of protein

1 cup Lentils cooked  17 grams of protein

½ cup beans  8.8 grams of protein

½ cup garbanzo beans 6.8  grams of protein

180 grams Rice 4.7 grams of protein

I hope you find the information helpful if you have any questions leave a comment and I will do my best to answer.

All above info is public knowledge. My sources are Applied Nutrition 4th addition and ace fitness Personal Training Manual.

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What is a Carbohydrate

First off what is a carbohydrate (carb) Carbohydrate means ‘hydrated carbon’,  this means that the carbon contains hydrogen (water) and oxygen. Carbohydrate is an excellent source of energy fore the body as well as our brain. Red blood cells and nerve cells primarily use glucose which are found in complex carbs. If you are not consuming enough complex carbs you may feel tired. You can classify carbohydrate in two types simple and complex.  

Simple carbs commonly called sugar. List of simple carbs are raw sugar, brown sugar, corn syrup/ high fructose corn syrup, glucose, fructose, sucrose, fruit juice concentrate, white bread, white rice most processed foods, candy, ice cream, cookies. You can still eat simple carbs but keep it to a minimum of once or twice a week.

Complex carb or Polysaccharides is the second major type of carbs, which generally consists of a long chain of glucose molecules called polysaccharides. Complex carbs will keep your stomach feeling fuller longer and will help maintain more energy over the day. You can increase your consumption of complex carbs by eating whole grains, Legumes, Lentils, Broccoli and dark green vegetables, chickpeas (garbanzo beans), old-fashioned oats, sweet potato, squash, black beans, 100% whole wheat bread / sprouted grain bread, 100% whole wheat pasta, brown rice, farro,  and green peas. When you consume complex carbs, you also increase your fiber intake which most of us are lacking.

How much carbs you consume is based on your activity level. Before I get into the amount I am all going to include fat as well, I will write a follow-up a blog for fat and protein We rely on both fat and carbs to give us energy. Energy from fat is usually used during rest and low intense activity. Even though this is true I would not recommend following high-fat, low carb diets. High fat, low carbs is not a good diet, mainly because red blood cells only use glucose for energy. If you do eat a low carb diet it may affect your energy, mood, and focus. These ratios below are for fat and carbs and are only for healthy adults. If you need more information on diet, talk to your doctor or a dietician Finally, let’s get into activities, light exercising like walking, light cleaning, gentle yoga or any relaxing exercises is  12.5 % Carbohydrate and 87.5 (healthy) Fat

Moderate exercise like biking, dancing, most workout classes, and weight lifting is 45% Carbohydrate and 55% Fat. High intense workout such as swimming, sprinting, running(10k or more), boxing and high intense training workout that elevates your heart rate to vo2 max is 67% Carbohydrate and 33% fat.

I hope you have a better understanding of carbohydrates. The purpose of this blog was to help you to understand carbs. There is a lot more to carbs then what I wrote, this is just general knowledge. If you are interested in a diet I highly recommend that you see a registered dietician or nutritionist to get diet advice.                


nutrition an applied Approach Janice Thompson Melinda Manore

Ace Nutrition

Ace personal Training

Ace Health Coaching

What To Do If You Don’t Feel Motivated to Exercise.

Sometimes working out can feel like a chore. There are days I don’t want to workout especially when I spend my day getting other people to work out. We spend a lot of time having an internal conversation with ourselves. We talk ourselves out of exercising or going to work functions. We all do it, I think even pro athletes have struggles going to the gym.  I am going to give you some tips to help you lift things up and put them down, or run if you’re into that.

Number one take a class.

If your gym offers group x classes (group fitness) Try one you never have done before. If you don’t have a gym membership there are workouts you can follow on Youtube. Working out is a lot easier when someone is telling you what to do. You don’t have to think you just follow along. By doing a class you never have done before might be more exciting, not knowing what to expect and the class will be over quicker.

Number 2 Take a walk

A walk can do wonders for your body and mind. It doesn’t have to be a long walk 30 to 45 minutes will do wonders. It might be a normal workout for you, but it can help you to get into the right head space to do an additional workout after your walk. If you still can’t find motivation at least you went for a walk.    

Number 3 Ask a friend

Having a friend to workout with you can help you motivated. It can be more fun to workout with a friend and it can make your workout more challenging. Try to find a friend that loves to workout and can keep you motivated. If you don’t have a friend that likes to exercise then join a group on Facebook meetup.

Number 4 Just do it

I know it is a copyright of Nike but they have a point. Just tell yourself I will workout for 45 minutes then I will watch my favorite show.  We all have a tendency for negative self-talk or our thoughts are not in our best interest, so just do it and you will be happy you did.

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My favorite workout shoe brands. As a personal trainer.

My Post (19)

Before I get into my top picks I will only mention shoes you can use for your workouts or for lifting weights.

Choose the best shoe in where you move around in easy without pain in your feet. We all have different feet, you may have high arches, flat feet or other issues. If you are experiencing discomfort you may need new shoes or see a doctor. There is an easy test to tell what type of feet you have, all you need is a sunny concrete surface and water. Wet the bottom of your feet and take a few steps. Look at the shape of your foot. if you just see ball and heel then you have high arches. If you see your whole foot you probably have flat feet. If you just see your ball single line from your big toe to your heel then you have normal to a slightly high arch. If you are interested in a specific activity like running or hiking there are specialty stores that can help you find the best shoe for your foot type.

Okay, now that that is over with let’s get into the list.

My third favorite brand is Adidas

I feel that Adidas is more an active leisure brand than a workout shoe. Hear me out I know I am going to get a lot of hate for sneakerhead, but based on their design the shoes are just not comfortable enough for workouts. They are definitely, not the worst you can buy, but keep in mind what is better, your feet or how they look. The two types I like the best are ALPHABOUNCE AMS SHOES,


Reebok comes in number two. The one thing I don’t like about Reebok is that they support Crossfit, I will write about the dangers of Cross Fit in a later blog. The brand itself made a huge turnaround it went from almost going out of business to doing really well. I do like their website where they categories the shoes,(running training) so if you are looking into a specific activity you can do some research beforehand which is nice. My two favorites are  REEBOK FLEXAGON, REEBOK JJ II VALOR.

My number one is Nike! I love Nike because the shoes are most comfortable for me, and they last the longest. Just like Reebok they also have a section where you can research which shoe would be the best for the activity you want to perform, from running to golf. My favorite shoes are Nike Free TR 8, Nike Free x

Let me know what your favorite workout shoe is? and why you like it

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Personal Trainer View on the Body Positive Movement.

I am going to start off by saying I am all for body positivity and feel that the fitness industry needs to catch up. With there never-ending advertisement about losing weight, and to put pressure on looking good, I think that it is time to focus more on our health and happiness. If you feel amazing being plus size, then you will feel good no matter what size you are. It is wonderful to feel confident in ourselves and in our body, no matter what the tag on our clothing says. We should all strive to feel good about our bodies, and not fall for advertisements that want you to only focus on looking good, you are already there. You look amazing!

The focus should be about your health, eating right, exercising, managing stress. If you need to lose weight your doctor will probably tell you or maybe you want to live a healthy lifestyle all on your own. I have worked out with plus-size models and their workouts are no joke most of the workouts are just as hard as Victoria’s Secret models. Genetics play a big roll in your size along with other factors such as medication and health problems. Work towards being healthy in the size you are, more than likely you will lose weight.

Like many women, I also feel the need to be skinny and focus on the size I want to be, but sometimes I get frustrated. The point of working out and eating right is to decrease the chances of disease and to be able to move with ease when you’re in your in your 70s. Self-love is a wonderful aspect of health. Next time you stand in front of a mirror don’t focus on your flaws think what you like about yourself. It can take time to train your brain to think more positive, I know I struggle with it.

You are more than just a body. Never let the way you look define who you are as a person.

If you are looking to lose weight or get in shape you can email me at for a free online session.

A Letter To Everyone Who Is Struggling.


Have you ever come to a point in your life when you feel like you have no control. That is how I feel on a daily basis. I love being a personal trainer, in fact, my job is one of the only thing making me feel happy besides my family. The last few years have been hard causing me to feel overly stressed and feeling depressed. I will admit I am an overly dramatic person and I’m way too hard on my self. But is it so bad to want to be successful, I know I not the only one who feels this way. Being honest with ourselves is one of the hardest things to do. Knowing when to ask for help or even making a drastic change in life so that you can quiet your mental demand that consumes our lives. What is that is feeding the demands is it fear of failing, fear of being out of control, or is it something holding you back.


Falling is my fear. Every motivational speaker I ever heard says you only fail if you stop trying. This might be true failure is scary no one likes to fail, but without failure how would we learn. With my business, I was trying so hard to make it work and doing it the wrong way. I was so focused on making my business like other fitness business that I failed and its okay. I learned from my mistakes and I will try again.  


When you come to a point in your life that you feel trapped alone, scared of the unknown. Just remember you are not alone there are people in your life you care about you, who want to help. Life can be hard so you have to be tough its okay to ask for help or seek help. In no way does this make you week.     

Don’t lose your light

I’m so sad about the tragic death of two people that I’ve looked up to. Kate Spade and Anthony Bourdain they have inspired me so much over the years. Depression is the hardest thing to deal with,  battling your inner demons. Ending it all seems so easy but it leaves a lasting impact on the people you love and the people you inspire. Sometimes there just isn’t help that’s when you have to reshape your reality. Coming from someone who suffered with depression I understand what they went through. I say shaking your reality meaning sometimes you have to make drastic changes in your life. It can be anything from moving separating yourself from loved ones whatever it takes to find that inner peace.  In my heart, I don’t think suicide is the answer. finding joy and new things new possibility can really help. I came to a point in my life where I didn’t even want to get out of bed. Partly why I haven’t been writing so much is because I’ve been feeling so depressed so defeated I’m not even a good writer and I know it, but still brings me joy it allows these dark thoughts to be placed on paper and out of my mind. finding solace in the people the places the beauty of the world. No one in this life is perfect we all suffer so much it makes life seem not important but maybe the purpose of life is to live through the fear the depression to find the light and yourself and love yourself unconditionally. how many of us can really say that we love ourselves unconditionally, I feel I love my boyfriend more than I love myself and I would do anything for him but I don’t know if I would do everything for myself. we all need to take time for ourselves say no to things that make us sad or overwhelmed. These are random thoughts I felt the need to share with all of you. I want you to know that you’re not alone and even though I do not know you I am happy that you share this Earth with me. I appreciate you for what you give to this earth. You are not suffering alone, there are so many others with you. we should all try to build each other up, this world is not a competition we should stop making at one and make it about being kind to everyone.


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Managing My pcos |Story


I was diagnosed with polycystic ovary syndrome when I was a teenager. I was overweight had a lot of acne freaking dandruff and hair started growing in weird places.  Needless to say it made my teenage years a living hell. Not many teenage girls have to pluck neck hair, most of my classmates plucking eyebrows in the mirror while I was plucking hair off of my neck. I have other hormone imbalances as well, my doctor just nicely told me that I was all f***** up in my body. and that I need to go on high hormone pills basically the ones that transgender men use to become women. I took those pill and they did nothing! They did absolutely nothing except make all of my symptoms worse. Fast forward to my early twenties I was managing my hormones a lot better mainly because I was exercising regularly and  I had no stress. Into my late twenties when I met my husband he got sick and I became his full-time care. Stress level went through the roof. I mean my heart I don’t think was in the same place anymore I think it moved my stomach.You try living in the most expensive city in California making $30 an hour it was a lot emotionally. I decide to move back in with my parents which made things a whole lot worse. the benefit of moving back meant that I had support from my family to help me take care of my husband. but still having a hard time managing my hormone imbalance. so I’m going to be making a series so that I can learn in the future how to control these damn hormones. Hopefully someone out there can benefit for my trials and errors and be okay with my TMI.  this is my experiences I’m not a doctor so if you are experiencing hormone imbalances or if your body is doing weird stuff that should be doing you should go see a doctor. really awkward videos cuz I’m a very awkward person. hopefully you enjoy the new blogs. my past blogs I’ve been writing more of what I think people want to read but now I want to write things that I want to write about I don’t give a s*** if you don’t like it because this is more for me and let’s face it it’s so much easier to just go on WordPress and find the blog cuz all organized so nicely. and I am not an organizational person I try to be and I might make a blog post soon about how to stay organized when you’re not organized if that makes any sense. mostly I want to write about the things that trouble Society in my opinion I feel like we focus so much on being perfect that we forget about that we’re not perfect. I hope you all have a lovely whatever time you’re reading this. if you or someone you know is interested in health coaching I would greatly appreciate it if you check out my website cuz I really need the support I wouldn’t say that my business is failing I feel like I’m okay since I make enough money to pay my bills which are very expensive so if you’d like to support me I have a GoFundMe page  any amount would be very very appreciated. love you all so much and let’s all be in perfect together.

Mix Up Your Gym Routine

There’s more to strength training then just building muscle. it’s a way to improve your quality of life. Sometimes you take the smallest of movements for granted, getting out of a chair. swing a golf club or running. These are all things that create strength in the body. Here are my 7  favorite strength training, always find a way to mix them up in the gym or at home. Find workouts that work for you that you enjoy and that bring you Joy. Working out should be fun it should not feel like a chore.


Agile Strength

The benefits of agile strength is the ability to move mass through gravity and multi-plane motion.  This type of strength training is best for improving activities of daily living specifically carrying objects like groceries, kids anything that we need to carry or move around.


Walk, lunge,  squat and twist, plank walkout, bicep curls, squats. lightweights or bodyweight. you can do pretty much any exercise just with light to moderate weights. You can use a variety of workout equipment such as dumbbells medicine ball sandbags for cable machine.

Low to moderate intensity

Reps 10 or more

Sets 2-5

Rest  30-90 seconds between each set


15 x3 Squats

12 x3 Lunges twists

15 x3 Bicep curls

12 x3 Tricep Extensions


Strength Endurance

Strength endurance relies upon aerobic efficiency. Strength endurance comes from running marathons, running, triathlons or high-volume bodybuilding. The benefits are maintaining postural stabilization, improving aerobic capacity, and able to perform many functions of daily living. The intensity of the workout is low to moderate if your lifting weights 10 or more reps. even though its strength endurance it is not explosive so the tempo of the workout is slow to moderate. If you are lifting weights you’ll do two to five sets resting 30 to 60 seconds in between each set.



11 mile run each week


Explosive strength

These are among my favorite exercises which include clean and jerks, Samurai ladder, athletic training moving quickly, also moving quickly to move out of the way of danger.The benefit is improving speed of motor unit requirement to enhance intermuscular coordination.  Unlike strength endurance lower reps 1 to 6 reps, 2 to 5 sets, and rest time 30 90 seconds between each set

3 clean and jerks

6 box jumps

maximum strength

Max strength seems to be confusing to most people that lift weights. I constantly have someone come up to me and tell me I’m lifting too much or I didn’t complete my sets. I like mixing it up in the gym and trying new workouts. Always listen to your body and don’t overdo it.  

Exercise includes power squats, deadlifts, bench press and more. The benefits is activating type 2 fast twitch muscle fibers, also increases the level of muscle-building hormone, increases bone density, and improves activities of daily living.

Intensity is 90-100% 1 rep max

,Tempo is slow to fast you can control your muscle fatigue by slowing down on the resistance.  

1 to 4 reps  you’re lifting heavyweight to the heaviest you can possibly lift.

3-4 sets

Resting two to four minutes.


My max bench press is 140 pounds, I can safely do 3 reps. During a “normal” session I lift 90 pounds, and I do 12 reps.


Speed strength

High-speed movement training uses body weight or a   light amount of resistance. Benefits maximizing reaction time, enhance athletic performance.

1-6 raps

Fast explosive exercises

2-6 sets

rest 30 seconds to 2-minutes in between each interval

6 squat jumps

6 burpees

6 lunge jumps

6 box jumps


Starting Strength

Isometric hold with an explosive movement.  An example of starting strength is when someone is holding a squat for 10 seconds and then jumping. Landing back in the squat and holding again. Benefits improving muscles and tissue to increase the race of force production on them.


Isometric Holds

Isometric holds are when you hold a pose for an extended period of time.   very popular in yoga and pilates classes. An example would be holding a chair, post, plank,  wall sits. You feel an Isometric workout right away, you can also do isometric holds during weight training by holding the weight halfway through a resistance. The most benefit from isometric holds working muscle stabilizers, which helps with balance.

low intensity

3-4  reps

Holding each movement 10 seconds or more.


If you have any questions leave them in the comments.

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Night Time Stretch Routine


Hope you enjoy my night time stretching routine. always listen to your body if something feels painful and always back off and stop doing the exercise. consult with your doctor before starting any exercise program.


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