Sunday, June 29, 2008

What I learned at my first FAME competition. (I know its a little late lol)

Hey there guys!
So I know this is late but I was thinking this morning and I know a couple of people that are about to compete in their first competition and I know its going to be an awesome, but eye opening experience!
I wanted to give some insight on what I learned my first time around and what the judges had to say so it maybe can help others. Well I knew this but it didnt really click until now, that diet has to do with 85% of what you look like!! I wasnt really sticking to my diet as well as I should have and I complained and didnt "just do it", and I regret it because I could have looked so much better on stage if I had only listened and trusted my nutritionist. So listen and trust the people that you are working with because they have a lot more experience in this field than you do and they are looking out for your best intrest as well as theirs because when you get up on stage you represent them as well as yourself. They dont want you to get up there and not look good because their name is stamped right along side yours.
I went in thinking that aww this is my first show, it really doesnt matter whether I win or lose or the quality of my work and body etc, but coming out of it...I regretted not taking it more seriously and also not necessarily giving the judges the best impression...they totally knew I was a newbie! But you always get a second chance so this next show, ITS ON!
I also needed to work on my walk and posing...because its a lot harder than it looks! To stand in those shoes for several toes went numb, not to mention getting up in front of all of those people by yourself...all eyes are on you!! Walkin in regular heels is one thing, becauses they have a bit of give...walking in posing shoes is completely different because they are all plastic, meaning they are stiff and have no are constantly on the balls of your feet!
One of the things the judges really stressed about was make up, they didnt dock me for that but they went back stage and got after some of the girls for not wearing enoughh and that they just kinda blended in with their tans... So practice with your make up and make it like costume make girl make up...what ever you wanna call
Suits! Well, with me thinking that this was my first show and all, I wasnt too worried about my suit, wrong thing to do! That is your uniform it is a big piece of the puzzle! They take into consideration how it looks, how pretty it is etc... if you dont have the right suit that might be the breaking point between you and the next girl! So get the right suit made for you and make sure you have someone that can match your skin tone to the color of the suit etc... , care about what it looks like because you need to be the total package to win!
Another thing is to smile, and smile big! They like to see those pearly whites, and practice practice practice...I am now practicing almost every day in my shoes and walking on different surfaces to get control of my feet and everything else. Going up on stage and not practicing anything was a mistake because I walked to fast, the photographers couldnt even get a shot of me because I was hauling!! lol... Get a good paced walk, not too slow or too fast and practice your poses so you dont draw a blank on stage.
Have fun but take it seriously because you worked sooooo hard to get where you are and you dont want your stage presence to blow all your hard work. This is your time to shine but not slack! Strut your stuff and be Body Proud!!
Good luck out there!
"Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful. "

Thursday, June 26, 2008

Supplements and The new diet fads.

Hey Everyone!
Well I have had some people ask me what supplements I take and when I take them. Well I use a protein powder for my breakfast, I am very picky about my protein powders because I dont like artificial sweetners and how they make it taste and my stomach feel. I use Essential Natural Whey Protein powder in the Chocolate flavor. I use Optimum nutritions BCAA's and Glutamine as well. I take the BCAA's before and after cardio and then both the Glutamine and BCAA's after my work outs. I also take fish oil, and flax seed oil.

I also have a rant about the new K2O protein water! What a crock!! 6 grams of protein does absolutely nothing for you! and wont even curb your appetite its just flavored, expensive, prolly not even water, that will give you cancer! The whole kellogs craze with the new protein supplements etc is a waste of money and time. The amount of calories etc that you need throughout the day should be gotten from whole foods, not artificial empty caloric foods that come from a box! Anyone that follows this will more than likely lose weight but it wont be body fat, it will be muscle mass. That is it for my rant....

Monday, June 23, 2008

Current Diet 6-23-08

Meal 1

1 1/2 scp Protien powder
1/2 cup Oatmeal
2 oz Apple
1 tbsp Flax Oil

Meal 2
5 oz Chicken
3 ozSweet Potato
Green Veggies
1 tbsp Flax Oil

Meal 3

Post work out option 1:
4 oz Chicken
1 1/2 oz White Rice


1 1/2 scp Protien powder
3 Rice Cakes

Non Work out day:
4 oz Chicken
1/2 oz Br. Rice
Green Veggies
1 tsp Flax Oil

Meal 4

5 oz Chicken
2 oz Sweet Potato
Green Veggies
1 tsp Fish Oil

Meal 5

5 oz Lean Beef or Chicken
1/2 oz Brown Rice
Greens Veggies

Friday, June 20, 2008

Grocery List of good foods!!

This is an excellent list of healthy foods - print it off and use it as a shopping list!

chicken breast, turkey breast, lean ground turkey, swordfish, orange roughy, haddock, salmon, tuna, crab, lobster, shrimp, top round steak, top sirloin steak, lean ground beef, buffalo, lean ham, egg whites or substitutes, trout, low-fat cottage cheese, wild-game meat.
baked potato, sweet potato, yams, squash, pumpkin, steamed brown rice, steamed wild rice, whole grain pasta, oatmeal, barley, beans, kidney beans, corn, strawberries, melon, apple, orange, fat-free yogurt, whole-wheat bread, high-fiber cereal, rice cake, popcorn, tortilla, whole grains.
broccoli, asparagus, lettuce, carrots, cauliflower, green beans, green peppers, mushrooms, spinach, tomato, peas, brussels sprouts, artichoke, cabbage, celery, zucchini, cucumber, onion.
avocado, sunflower seeds, pumpkin seeds, cold-water fish, natural peanut butter, low-fat cheese,
Cod-liver oil, Flax seed.
Fats to Avoid
butter, fried foods, mayonnaise, sweets, whole-fat dairy products.

Next Competition in San Antonio and in Corpus!

Hey San Antonio!!

New updates on my upcoming competitions! I will be competing in Corpus Christi on Sept 6th and then here in San Antonio on Oct. 18th!! I will keep you updated on the exact times and where they will be held at! Check out for more info!


Monday, June 16, 2008

Weekly Food Diary for 6-16-08

Meal 1

Protien shake with 1 1/2 Scoops of protein
1/2 Oatmeal
3 oz. Apple
1 tbsp Flax Oil

Meal 2
5 oz Chicken
4 oz Sweet Potato or 1 oz of brown rice
Green Veggies
1 tbsp Flax Oil

Meal 3

Post Work out:
Protien shake with 1 1/2 scoops of protein and 4 no salt rice cakes.

Non Work Out:

4 oz Chicken
1 0z Br. Rice
Green Veggies
1 tsp Flax Oil

Meal 4

5 oz Chicken
3 oz Sweet Potato or 1 oz brown rice.
Green Veggies
1 tsp Fish Oil

Meal 5

5oz Lean Beef or Chicken
1/2 oz Brown Rice
Greens Veggies

Saturday, June 14, 2008

A Beer Here and there...its ok right...NOT!

This is an article my friend wrote and I couldn't say it better myself:

A Beer here and there… A Good Way to Stay Fat!

One of the most common things I notice that people do when they’re trying to lose weight is to justify their alcohol consumption. “I only drink on the weekends.” Or “I only have a glass of wine with dinner.” Or maybe “Tuesday is my staff meeting and we always have beers after that.” My favorite - “I drink vodka (or whatever) with Diet Coke so it isn’t that bad.”
Please don’t get me wrong. Most everyone understands the dangers associated with the overconsumption of alcohol. This article is not being written to delve into social issues or even other health issues aside from fat loss and muscle gain (I’m a fitness professional and a personal trainer, not your general health physician).
I am not naive enough to think that alcohol doesn’t exist in our social culture. Also, when tensions have been running high at work and the crew is going out for a beer, I realize that to many, alcohol is an acceptable way to reduce stress.
Of course, there are the hundreds of studies and articles that pop up every so often telling people how great it is to have a glass of wine everyday for its antioxidant values. That’s always entertaining because it gives people reinforcement on why it’s ok to have that drink every day or every couple of days.
Well, exercise reduces stress and if you want antioxidants, drink a glass of tomato juice. Sure, you can REDUCE the number of calories in your mixed drinks by using diet soda or water, but alcohol has more calories per gram than either protein or carbs, and more importantly, those calories are totally useless in the body and stand a much higher chance of being stored as adipose.
Aside from the fact that alcohol is recognized as a carcinogen (any substance which is an agent directly involved in the promotion of cancer or in the facilitation of its propagation), one thing most people fail to grasp is that the excess calories in alcoholic drinks is a very small part of the puzzle. A much larger problem for those who are concerned with their body composition is the fat storing and muscle burning effects that alcohol has on the hormonal systems in the body. Not only does alcohol (and especially the sugars in most drink mixes like margaritas) increase the secretion of insulin (which tells the body to STORE), it also increases secretion of the fat storing hormone cortisol, while suppressing fat burning and muscle building hormones such as Growth Hormone and Testosterone, while increasing estrogen production (and yes, this is in men). If you are a male reading this and you have been working out, you understand the importance of the natural production of GH and Testosterone, and suppression of those hormones is the absolute last thing you want if you’re concerned with gaining lean body mass while getting rid of stored body fat. Not to mention, alcohol is classified as a depressant, so the likelihood of you becoming active after consumption is greatly reduced.
“But I like to drink beer while I mow the yard… I just sweat it all out…” Doesn’t matter, the alcohol still works it’s black magic on your hormones!!!
So, what does all this mean? Quite frankly, it’s this simple: drinking as little as 2-6 drinks at a time can prohibit your body’s ability to burn fat for as much as 2-3 days AFTER the drinks.
I’m not on an anti-alcohol kick right now. On occassion, I have no problem with the consumption of your favorite cocktail with dinner or friends. However, if you’re serious about changing the way you look by losing fat and gaining muscle, regular alcohol consumption cannot be part of your daily regimen.
I deal with truths. I know that when a lot of people are searching for a personal trainer, they look for someone that will tell them what they are currently doing is “Ok.” I will tell you what you NEED to be doing, and that isn’t always what people want to hear. I’m serious about helping you change your body and get in shape. So I often hear myself telling people that “if confirmation is what they’re after, there are plenty of personal trainers in San Antonio that will give it to you. However, if you want the truth about what it is going to take to change your body: hard work, consistency, knowledge, and discipline, than you have found the right personal trainers for you!”

Thursday, June 12, 2008

My newest goal accomplished!

Hey all! I have accomplished a goal of mine... the goal was to not let my mind get in the way of lifting...aka mental block. I was always scared or never thought I could lift more that 360lbs on a leg press...well today I pressed 800lbs! I now know the true meaning of mind over matter. Your brain likes to play tricks on you or give you the excuses not to do something, justification so to speak. Well when you put fear and laziness aside and just say "Im gonna do it" then go out there and do it, do not stop...go full force, knowing you can and make it happen! These are the days that remind me why I work so hard in the gym. I do this to gain confidence in myself and to know that I can do something that I never thought I could do! Keep up the hard work because I am living proof that it pays off in the end!

Tuesday, June 10, 2008

The best Energy Drink EVER!

Go to to order or find more info.

What are A.C.T. "On The Go" energy drinks?

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How do we sell A.C.T. drink for $1.00?

Our factory ships A.C.T. drinks straight to your doorstep, there's no middleman markups. Big consumer value and true manufacturer direct pricing for all! Consumers are shocked when they see how much they receive for their money!

How do A.C.T. drinks target metabolic pathways for specific results?

Every cell in your body depends on energy to perform the functions of that cell. Most people eat foods high in calories and low in the nutrients your cells need to perform. A.C.T. targets specific metabolic pathways to create optimal balance and performance at the cellular level. Nutrients abound in plants, herbs, fruits and vegetables. A.C.T. drinks combine extracts from these various natural sources to produce positive results. Specialized crystalline extracts from these natural sources combine to deliver results. You can have both ENERGY and NUTRIENTS working together when Nature and Good Science meld. Seek out REAL STORIES... Not Claims!


Big increase in energy
Sharp mental concentration.
A FAST feel good affect.
Last for hours
Appetite is suppressed - lose unwanted weight
Sleep well and wake up alert (not groggy)

Just look at the A.C.T. Ingredients & NO ONE can compare value!

Vitamin C - (100% RDA)

Immunity Antioxidant
Key Ingredient for producing collagen in Tissue fiber
Deficiency causes scurvy, anemia, pain, infection, bruising

Vitamin B3 - (100% Niacinamide)

Cell respiration
Less Cholesterol
Mental Alertness

Vitamin B6 - (100%)

Hormone Balance
Red Blood Cells
Cancer Immunity
Protects Heart Muscle

Vitamin B12 - (100%)

Healthy Nerve Cells
Red Blood Cells
Helps Making - DNA

Fibersol-2 - (Dietary fiber)

Help keeps the digestive system clean & healthy
Helps regulate blood sugar
Reduce risk of some lifestyle-related diseases

Guarana Seed

Antioxidant with antibacterial properties
Revitalizes and refreshes mind and body
Reduces pain
Improves mental acuity
Increases endurance
Reduces stress

Green Tea - (Medical conditions that are improved by taking Green Tea)

Rich in catechins & polyphenols (inhibit cancer cell growth)

Cardiovascular disease
Rheumatoid arthritis
Lowers cholesterol levels
Improves ratio of good (HDL) to bad (LDL) cholesterol
Fights infection
Repairs immune function

Ginseng Root - (Non caffeine)

Creates vital energy
Restores normal pulse
Benefits lungs and spleen
Calms the nerves-reduces stress
Helps body resist infections


Improves cardiovascular health
Detoxification of ammonia
Neurotransmitter in the brain
Stimulates pituitary release of growth hormone
Pancreatic release of glucagons and insulin


Shields heart from harm
Clears cholesterol from the body
Lowers blood pressure
Fights cells that damage the heart
Benefits vision disorders
Benefits epilepsy and gallstones


Energy for cells
Burns fat & reduces hunger
Improves cardiovascular performance & function
Stimulates the hearts energy supply
Increases heart output


Improves brain function
Stimulates the nervous system
Stimulates metabolism
Suppresses the appetite
Burns body fat
Aids adrenal, thyroid & pituitary glands

Maca Root

Enhances memory
Boosts energy, improves endurance & stamina
Overcomes depression
Menopause symptoms savior & libido enhanced

Cherry Juice Extract

Healthy Joints

Mango Juice Extract

Builds Immune System

Pineapple Juice Extract

Aids Digestion Helps

Orange Juice Extract

Great source of Vitamin C
Supplies many Phytonutrients

Potassium Citrate - 235 mg Daily dietary need for potassium is 2000-4000 mg.

Low potassium diets produce great fatigue & muscle weakness.
Potassium is essential for life, growth, development & life span.
Controls the activity of your heart, muscles, nervous system
Controls just about every living cell in your body
Activates enzymes for the use of amino acids
Conversion of blood sugar into the stored glycogen for energy reserves
Involved in bone calcification
Muscle contraction & coordination
Role in maintaining the water balance & integrity of your cells
It is important to nerve transmission
Transport of choline for acetylcholine synthesis in your brain
Protein & carbohydrate metabolism,
Glucose breakdown, & glycogen (stored glucose)

Stevia Leaf Extract - (Sweetest herb on earth - No calories)

Sunday, June 8, 2008

Before and Afters

Here are my before and afters.
The first one taken in Oct. 2007 and the second was taken in May of 2008.

Current Diet 6-6-08

Meal 1:
Protein shake:
1 1/2 scoops of protein
1/2 cup of oatmeal
1 tbs of flax oil

Meal 2:
Sweet Potato
Green Veggies
Flax Oil

Meal 3:

Br. Rice
Green Veggies
Flax Oil

Meal 4:

Sweet Potato
Green Veggies
Fish Oil

Meal 5:
Lean Beef or Chicken
Brown Rice
Greens Veggies

Healthy/Clean Enchilada Recipe

Ok this is the white man enchilada but its a great combo for some spicy flavor and is very very filling! You can feed and army with it.
1-2 Lbs of Ground Turkey or Lean Ground Beef(my fav)
1 can of regular Rotel (if you want it really spicy get the medium to hot)
1 bag of ezekiel/wheat/spelt/spinach wraps
1 bag of nonfat mozzerella or cheddar cheese (if you can have the fat then get regular cheese)
1 baking pan sprayed with non stick spray.
Spices that you like (I use sea salt, garlic and onion powder, and pepper…sometimes a lil cayenne pepper)
How to Make:
First Pre-Heat oven to 375 degrees.
Brown the meat in a big pot add spices for flavor.
Once meat is browned add the rotel and use the can from the rotel and add some water to just cover the meat.
Let simmer at a low rolling boil with a lid on for about 15-20 minutes so that the meat can absorb some of the flavor.
One that is done lift the lid and stir.
Take your wrap and dip it in the juices of the "chili" and then lay it down in the baking pan.
Add the amount of meat that you want to the wrap, spred some cheese over top and wrap up like a breakfast taco.
Do this to as many as you want and then add cheese to the top.
Then bake for 15-20 minutes and taaaahh daaahhh breakfast lunch and dinner! Maybe even a snack lol!
Let me know how yall like it!


Hello Bloggers!

I just want to introduce myself! I am Meagan from Texas! I am a fitness professional as well as a fitness competitor! I am using this blog to help people get closer to their ideal health and to update people on my own diet and exercise program if yall have any questions feel free to comment and leave your question for me!! You can visit my site at for more info on my personal training services etc.

God Bless,