Chasing My Goal

Each and every day I push myself to be the best me I can be. This can mean a variety of things depending on the person. For me, I mean taking care of my body, mind, and health for optimal performance. Of course I hit the gym each and every morning, working to be better, faster, and stronger. Of course I eat healthy and track my macros to ensure I'm hitting my dietary requirements. But, it doesn't stop there. Your mind controls everything, so until you have control of your mind and your thoughts, you've still have work to do.

During my fitness journey, I have always aspired fitness models and competitors. They are strong, beautiful, and capable women who believe in themselves and work hard to achieve their goal/dream. That to me is a beautiful thing. Often times it's easy to make excuses. "I'm too tired." "I don't have enough time." "I will do it tomorrow." Instead of making excuses, try saying it's not a priority and see how fast your thoughts change. If it's important, you'll find a way.

I'm happy to say that I am finally in the right mindset to move forward with my goal of competing. I can't believe I can actually say that! I've read the post-show stories about the weight gain and the unexpected costs, but I've also read the success stories. While the cost is expensive and it will be a hard journey, I know each and every step will be worth it. The amount of dedication and strength (both mentally and physically) that I will gain will be awe-inspiring. I have no doubt in my mind that I will bring the best package I can to that stage in 2015.

Now, just #watchmework ✌

Top 3 Nutrition Documentaries

If you are interested in nutrition and living a healthy lifestyle, it may be hard to know where to start. Do you count calories, cut carbs, eat 0 calorie items, go natural/organic, IIFYM, etc? There is no way to answer these questions unless you do research for yourself. Yes it will take time, yes it will be confusing at first - but knowledge is key. Never believe the first thing you read because there are many different views out there and EVERY body is different. An adult male needs a different nutritional break down than an adult woman, just like someone that is 5'2" needs a different nutritional break down than someone who is 6'0".

 

Because reading may not seem interesting at first, there are nutritional documentaries that I highly recommend taking the time to watch. These documentaries will open your eyes, challenge everything you thought you knew, and get you interested to begin your own research!

 

1. Hungry For Change

HUNGRY FOR CHANGE exposes shocking secrets the diet, weight loss and food industry don't want you to know about; deceptive strategies designed to keep you coming back for more. Find out what's keeping you from having the body and health you deserve and how to escape the diet trap forever. Featuring interviews with best selling health authors and leading medical experts plus real life transformational stories with those who know what it's like to be sick and overweight. Learn from those who have been there before and continue your health journey today.

2. Food Matters

With nutritionally-depleted foods, chemical additives and our tendency to rely upon pharmaceutical drugs to treat what's wrong with our malnourished bodies, it's no wonder that modern society is getting sicker. Food Matters sets about uncovering the trillion dollar worldwide 'sickness industry' and gives people some scientifically verifiable solutions for overcoming illness naturally. The focus of the film is in helping us rethink the belief systems fed to us by our modern medical and health care establishments. The interviewees point out that not every problem requires costly, major medical attention and reveal many alternative therapies that can be more effective, more economical, less harmful and less invasive than conventional medical treatments.

 

3. Forks over Knives

Through an examination of the careers of American physician Caldwell Esselstyn and professor of nutritional biochemistry T. Colin Campbell, Forks Over Knives suggests that "most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods." It also provides an overview of the 20-year China-Cornell-Oxford Project that led to Professor Campbell's findings, outlined in his book, The China Study (2005) in which he suggests that coronary disease, diabetes, obesity, and cancer can be linked to the Western diet of processed and animal-based foods (including all dairy products).

 

With regard to describing the nutritional approach as a "whole foods plant-based" rather than "vegan" one in the film, Director Lee Fulkerson (in an interview with Canada's National Post) notes that, " 'Veganism just means anything that doesn’t have animal-based products in it. But you can still eat highly processed foods that are vegan,' he says, citing potato chips and french fries as examples. 'You want to use minimally processed things.' ”

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When I began my journey, I watched these documentaries and I believe that this where my passion began. I found the information that is shared in these documentaries are VERY interesting and it all made sense. I questioned the foods I was used to eating, the headaches, the drowsiness, the colds, etc and I took the initiative to do something about it. I truly believe that most people don't know how good their bodies are designed to feel. If you are ready to put your health first, these documentaries are a great place to start.

 

There are many more that I would reccomend as well: Food, Inc., Simply Raw: Reversing Diabetes in 30 Days, The Future of Food, SuperSize Me, and many more!

You are enough.

I want you to know something.

You are enough.

 

Right now. Just the way you are. You are enough.

 

You don't need to be skinnier or tanner or prettier. You are not a bad person because you aren't dedicated enough or you struggle to control your eating. You do not deserve any less love because you are not a size 2. Your body does not define you and you should not let it.

 

You are beautiful. The sexiest people are those who carry themselves with condifence. They're the ones who know their worth and they let it show. YOU should be one of those people. Because you deserve only the best, no matter your struggles. Listen to me, you are enough.

 

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When your making your journey, it's important to remember to love yourself. Love yourself as you are now, so you can appreciate all of your hard work later and love yourself and your body even more. Reaching goals, whether its losing weight, eating heathier, exercising more, etc can be difficult and seem like it's not getting easier or your not making progress. Don't quit.

 

 

Everyone has moments where they feel depressed and get down on themselves - it happens. The only one who can change this is YOU. Don't beat yourself up about things you could be doing 'better' or why you aren't progressing as fast as you think you should. Trust me, it's a slow process! Sure, I may feel discouraged along the way, but did I stop when I was tired? Did I stop when I was out of breathe? No! Those things are only temporary, and those things are what is going to make the difference. Always remember to push yourself, it's you vs you.

 

"Never compare your beginning to someone's middle."

 

I know you see them, I see them too - they are everywhere. Those beatiful #fitspo women you see on Instagram, Facebook, Tumblr etc. These bikini competitors and fitness models are absolutely stunning. Of course you want to look like that, who doesnt?! While it may be fine to idolize these women and aspire to look like that - you must remember they have trained hard for YEARS! It's not realistic to compare your journey with theirs, so don't. They have trained and dieted for years, using supplements, paying for nutrition coaches, etc. Some even decades - no joke.

 

 

These beautiful, strong, fit women also struggle with their body image, binging, etc. A lot of these women often struggle after they compete. They see their bodies at their 'best' usually dimished of any water, 12 weeks into a prep, spray tanned, etc. They have put a lot of time and dedication into getting their bodies to look best on stage, but the weeks following can be very difficult for them. Because their prep is very strict, especially a couple weeks prior to their competition, they binge afterwards. They don't eat items like pizza, burgers, fries, cookies, or candy during their prep, so when they are finally able to eat it - they can't stop. Depending on the person, this can last a day, a week, or even months. If they do not reverse diet correctly, they can see a weight gain of 10+ pounds.

 

What i'm trying to say is that even those these women look incredible, it's not realistic to compare yourself to their 'best'. You may just be beginning and learning, while they have so much experience under their belt. What i'm also trying to convey is that these women have the same issues that you may face along your journey, but you have to keep going. You have what it takes. You are enough.

 

"Giving up because of one setback is like slashing your other three tires because you got a flat "



A Healthy Lifestyle

To those that don't know me, I am a 22 year old college graduate who fell in love with the fitness and health industry about a year ago. I became so interested that I began researching and educating myself on having a 'healthy lifestyle.' I read countless of articles about good carbs, bad carbs, protein, healthy fats, fiber, sugar, etc. All this was so interesting to me, and at the same time I became disgusted with what I was filling my body with.

I have always been very busy with school, two jobs, a house to take care of, and bills to pay that I allowed my health to take the back seat. In the mornings I would rarely eat breakfast, and if I did it was cereal. For lunch, I would have something small that didn't need much prep. During college it would be something like cheez-its and an apple because it was easy and handy. If I was working at the restaurant during dinner, I would either have some bread or have the cooks make me some pasta. Then at 9:00 or so when I would get home, I would snack on my beloved Lay's Classic Potato chips. These chips have been a HUGE staple in my diet because of the convenience. Little did I know, this was all about to change!

I was happy with my appearance - weighing 125lbs and 5'2" wearing size 2 jeans. Who wouldn't be?! Once I began learning about having a healthy lifestyle - I was all for it! On January 21st 2013, I began the Insanity Workout and fell in love. It was tough, and I mean tough. The workouts are killer, but once you start you DON'T want to stop. It is very addicting, so addicting that once I completed round one I started round two directly after. The strength and endurance you build.. at home.. with no equipment is absolutely remarkable. It took me a while to see any physical changes, but I was seeing "non-scale" victories. My clothes were fitting better, I was able to do more reps, I had more energy, etc. It wasn't until I changed my eating habits that I began seeing progress.

"You can't out train a bad diet."
 

I could not express this quote enough! No matter how many sit-ups or crunches you do, you will NOT get rid of your 'belly' or your love handles. Also, there is no such thing as spot-reducing. You can't pick and choose where you lose weight from, or else everyone would be doing it. In order to lose fat, you need to have a clean diet. In other words, lean meats, whole grains, fruits, veggies, nuts, sweet potato's, oats, etc. Absolutely no processed foods, added sugar, or soda. By cutting out soda alone, you will see progress - I promise. I will be adding a grocery list shortly to help all of you who choose to better themselves and live a happy, healthy life. Choosing to have a healthy lifestyle has been one of the greatest things I have done for myself, and my health. I have never felt better!

Now that I have moved and joined a gym, my body has transformed before my eyes. When I look back, I can hardly remember who I 'used to be.' It is hard for me to remember barely eating throughout the day, or choosing foods with no nutritional value. It's hard for me to remember how I could stay in bed all day, now I'm awake before my alarm - even on the weekends. I am a completely different person, I am healthy, and I am strong.

"I love the person I've become, because I fought to become her."

Thank you to everyone who has came to me and asked me for my help and my advice. Thank you to everyone who has acknowledged my progress. Thank you to everyone who has supported me in my new lifestyle. It is YOU who motivates me, and keeps me going. I will be using this blog to motivate you, help you, educate you, and most importantly be there for you in case you have any questions. Be sure to follow me on Instagram for daily inspiration - @makenzie_faughnan.

Welcome to Live Healthy, Be Strong

I am a twenty-something women who loves living a happy, healthy lifestyle. In 2013, I found the fitness/health industry and it absolutely blew me away. I loved everything about it! I was so intrigued that I began researching and educating myself on what is healthy, not healthy, exercises, fads, false advertisements, etc.

My findings? These women in the fitness industry are hard core! These women are dedicated, hard-working, knowledgeable, and inspiring. No one is motivating them, no one is making them go to the gym or to eat right, they are pushing themselves. Seeing these women transform their bodies is truly inspiring. It made me completely change my lifestyle and I can't see myself ever going back!

I've seen so many of the fad diets or popular ways to eat, the shakes, cleanses, pills, etc. These are not the answers ladies! With the use of products, you may see results but they will only be temporary. You need to be able to make a 'lifestyle' change. While it may seem okay to track your calories and macros for a while, you don't want to be doing that the rest of your life do you? Also, you don't want to cut out all of the 'good foods' you once knew (candy, ice cream, pizza, wings, etc). You can still enjoy these items, just in moderation. If you restrict yourself from these items, you will binge.

Binge Eating Disorder, also known as BED, is an eating disorder in which a person eats a much larger amount of food in a shorter period of time than he or she normally would. During binge eating, the person also feels a loss of control. If you have experienced this, you are not alone - I too have been a victim. I would try to say 'no I can't have any candy/chips/etc' and then when I would, I would want to eat as much as I could because I didn't know when I could have it again. TIP: Don't restrict yourself. Eat a piece of candy a day if that will keep you sane and not binge. Also, don't tell yourself you can't have something - instead say 'I can have that, but I don't want it.' Your mind is a wonderful thing!

I will be using this blog in parallel with my facebook & Instagram. I will be sharing health and fitness related tips, motivation, and recipes. I hope you all enjoy. Don't forget to become a member to stay up-to-date!