Winter's Coming... Guide to Preparing for Battle

To lead or influence someone, particularly when they are in a state of vulnerability or in need of help.

Straight from the mouth of Merriam-Webster! Here in La, we've been seeing weather below 60!!! I'd call that a state of vulnerability. haha

Our newsletter list is nearing 1000 strong as we close this chapter of 2014! 1000 people that are empowering their lives by arming themselves with an artillery of tools to help them achieve personal greatness!!

At times, the information may not relate to an issue you're experiencing, but think about your social circle, your family members, and coworkers. We all experience challenges, fall off, or get confused, and a friendly guide can always help steer you back in the right direction! I aim to create these guides because I really just love to help! I'm a personal trainer by trade, so naturally I live to see people improve their lives.

Winter is when people usually let themselves go a little...or a lot; but, this year is going to be different, Superstars! I've armed you with the Eating Out Guide, the handy dandy Thanksgiving (or any holiday) Guide, and now you will be furnished with a super useful Winter Workout Guide. Prepare for the temptation to stay in your cozy bed all weekend long, drinking brandy hot totties, and noshing on peppermint bark. No excuses for packing on pointless pounds now - we're going to stay bikini-ready and healthy all year long!

*Gym Time:

-Who doesn't love fresh air, sun beaming on your face outdoor runs and hiking trails?! Now the cold and rain combined with less hours of natural daylight can only mean one thing - PACKED GYMS! We haven't even mentioned the New Year Resolution people that will soon join the mix in January! But don't let a crowded gym kill your vibe, my friends!


If possible, avoid peak hours; of course, everyone goes after work! Maybe this is when you try getting into the habit of going before work. Many gyms are pretty sparse until 8am. Perfect time to get in your Fasted Cardio and watch the gorgeous sun rise!

-Don't neglect your cardio, especially on the days when you've had some of Santa's holiday cookies and spiked eggnog! If you're bulking, you don't need to be doing massive amounts of plyo and hiit cardio, so stay in the grrove and spice it up a little with a fun dance, spinning, or Zumba class. Most studios offer a discount or free first class for newbies.

-Busy with holiday mall shopping? Take the stairs instead of the elevator or escalator, and park your car a little further away when safe to do so. The extra steps during the day will add up.
*Food Time:

-Bulk up. It's always best to eat seasonal, local food because there is an abundance of the crop, making it less expensive. Also, produce that is shipped often gets zapped with bursts of radiation to kill germs, and treated with waxes to protect it during travel, this can affect flavor and nutrient quality. Winter foods include pomegranates and persimmons, collard greens and brussels sprouts, rutabagas, and squash like acorn, spaghetti, and pumpkin. These hearty choices have a little extra sugar and starch, but not to fret they are perfect pre- and pos- workout choices. Winter is a great time to increase your muscle mass before you lean out in the Spring so hit that weight room and don't be afraid to lift heavy. It will make your summer body DY-NO-MITE!

-Holiday parties and office treats have the potential to foil your healthy eating habits. No reason to be depressed and left out, just follow these suggestions:
-Remember when I encouraged you all to track your meals using the MyFitnessPal app? Well if you haven't gotten into that habit, try again now! Good or bad, tracking what you're eating is a sure fire way to monitor your consumption.  If you are feeling pressured by your boss to try one of his/her daughter's famous jelly rolls, cut off a small piece and calculate the carbs into your diet. Just skip out on your lunch toast so you don't go over your alloted carb macros for the day.
-Pack your meals for work every day. If you have healthy baby carrots and tahini dip, or a hard boiled egg whites, avocado, tomato sandwhich to reach for, you'll be less inclined to grab a gingerbread cookie your coworker baked.
-Office party? Here's a yummy recipe you can bring, and folks wont even know it's healthy!


-Libations on the holiday party menu? Avoid the empty calories if you can, or stick to clear liquors like tequila, gin, and vodka and mix with low cal or calorie free options like stevia soda water with muddled mint and lime (healthy mojito), or even stevia and fresh lime juice (healthy margarita). A small glass of champagne for your NYE Toast is okay, just pass on the bread!
*Health Time: In the wise words of Elle Woods, "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands; they just don't." It really is true that maintaining an active lifestyle keeps you healthy and happy; but none of us are immune robots and no one is as happy when they're under the weather. Colds, the flu, allergies - winter is prime time for icky little bugs.

-It's common sense but, wash your hands often. Be sure to wipe down your machines at the gym before and after your use them.
-If you take any vitamins or supplements, remain consistent this time of year so your immune system stays strong. Food is your friend here as well - peppers (chili and bell), kale, strawberries, kiwi, and Brussels sprouts all have more Vitamin C than oranges!
-One of my all time favorite immune boosters when I feel a respiratory cold coming on is an herbal supplement called Kick Ass Immune by Wish Garden. It is loaded with the powerful elderflower, yarrow, and echinacea plants which aid in circulation, are anti-inflammatory, anti-parastic, antibiotic and much much more.


BCAA and Why You Need It...

BCAA_moleculeSo imagine this -- you made it to the gym, got your favorite tunes blasting through your headphones, you jump on the elliptical for 30 minutes of cardio; 5 minutes in, your heart rate is up and you're already sweating buckets. That's a good thing, right? (We like to think of sweat as our fat crying; so cry me a river, and blast that fat!) You're kicking butt and on your way to creating a body that you love, right? As much as we wish it was this easy, it doesn't always happen this way. The reason you aren't seeing the results you crave might be smaller than you think. Amino acids are the building blocks of muscle-building protein and have various functions related to cellular repair, muscle maintenance and muscle formation.

As folks who want to create superhero, lean and toned (think muscular!) bodies, we are concerned about three amino acids in particular, valine, leucine and isoleucine. These are the three major amino acids that are oxidized in skeletal muscle, and the three make up branched-chain amino acids (don't get worried, the name just refers to their molecular structure!).
Branched-chain amino acids are essential amino acids (specifically, valine, leucine and isoleucine). "They are essential, meaning we must get them in our diet because our bodies do not produce them - Read more here. 
We've all heard of amino acids. Perhaps you remember them from 9th grade biology class, or have seen them listed on the ingredients in protein powders.

Dieting is catabolic, which mean it can lead to muscle breakdown. Carbohydrates are the number one energy source and fat is number two, but if adequate supply of dietary fat and cabs are not available, our body turns to its very own muscle for the fuel. During heavy long-bouts of exercise, amino acids can be stripped from our muscles, some of which are then converted into glucose for energy. That's right sirs and ma'ams - our bodies catabolize aka break down muscle! This is bad. Not only does this cause muscle shrinkage, but it increases soreness and may lead to injuries. And, ain't nobody got time for that! When caloric intake goes down (dieting for fat loss) or exercise frequency goes up (more muscle tears), protein requirement goes up.  In order to build and retain muscle (knowing that it's being constantly broken down from cardio and resistance training), you need adequate protein intake and supplemental branch chain amino acids to replace what's being lost. BCAAs actually stimulate protein synthesis and reduce the rate of protein breakdown!!! BCAA are essential amino acids, meaning that your body doesn't make them and they must come from food sources. BCAA can be found in some foods and protein powders. So why would someone supplement with BCAA when you can get them in foods? Good question! The answer is that BCAAs in food or protein shakes are peptide-bound to other amino acids and in order to be effective, must be digested and then absorbed by the bloodstream. This process takes several hours. Supplemental BCAAs are free form, require zero digestion, and are quickly absorbed by the bloodstream impacting protein synthesis and decreasing protein breakdown in muscles right away. So what are the reasons for supplementing with BCAA:

1. Fasted cardio for rapid fat loss. Protect your muscles and get a small burst of energy, while doing cardio on an empty stomach! BCAA do not pass through the liver, thereby providing the body with an instant energy burst!

2. Muscle repair during muscular gains/weight lifting and long cardio sessions.

3. Protect muscle tissue when on a restrictive diet (think competition or fat loss diet; if you skip meals often; or are a vegetarian/vegan).

4. Healthy cheat (we love Muscle-Martini Peach Mango to make BCAA popsicles!) So there you have it - don't neglect your BCAAs! We want to keep our fat crying and our muscles growing!

To get more posts like this delivered straight to your inbox make sure to register for our email list!

Healthy Breakfast Idea: Overnight Summer Muesli

Here's another scrumptious breakfast idea that is perfect for a warm, summer morning. Enjoy!
*1/2 cup rolled oats
*1 cup unsweetened almond milk
*1/4 Fuji apple chopped
*1 tbsp shredded coconut
*5 raisins
*1/4 tsp cinnamon
*2 packets stevia
Combine first two ingredients in bowl, cover and let sit in fridge overnight. Add remaining ingredients in morning just before eating.
7.5 g pro, 47.2 g carb, 7.6 g fat

New Programs Plus Two Free Gifts!!!


Click here and get it now.

Our brand new training programs are a behind-the-scenes look at how me and my sister Tamara, went from being regular chicks who love good food and alcohol (but not the digestive problems and fat that went along with it) to sculpting superhero figures, competing in national and pro bikini competitions and finally owning our own business - all in just 3 short years.

If you want to learn how to create a body and life you love - you’re gonna really enjoy this special! We have two new programs that provide everything you need in one easy to use membership site!

What Does Our Soma Special Include?

Access to either one of our all new Bronze or Silver Level Memberships:


  • Muscle building workouts to get lean
  • Intense cardio workouts to blast fat
  • Home and gym based routines
  • Easy to follow sample meal plans
  • 50+ exercise demonstrations and nutrition related videos
  • Weekly coaching videos & coaching emails delivered to your inbox
  • “Ask Anything” bi-weekly coaching calls with IFBB Bikini Pro Summer White


  • Initial goal assessment and complete diet evaluation/macro suggestions with a member of the Soma Fitness team
  • Monthly macro-nutrient updates customized to your body and fitness goals
  • Assess to monthly workout program calendar
  • Assess to sample meal plans
  • Monthly email correspondance
  • Monthly photo check-ins
  • Monthly progress assessment
  • “Ask Anything” bi-weekly coaching calls with IFBB Bikini Pro Summer White

(Check out our private membership home page below!)



As a bonus, you’ll also get a copy of our brand new digital product, which is an ebook guide meets video course for women who want to create a bootylicious body and flat abs NOW! It includes 10 how-to videos and fifty bikini safe recipes!

It is absolutely the most brilliant book we’ve ever created!!! (a $100 value)

We’ll also include a customized one week diet plan to get you started! ($140 value)

When will this bundle be available?

Our Soma Special will go on sale tomorrow (Saturday) morning at 8 a.m. Pacific. The special will be available until this Sunday, June 29th at 5 p.m. Pacific.


Our Bronze level membership is only $20 per month and our Silver level membership is only $149 per month. (We could easily charge twice as much for each program but we believe that health and fitness should available to everyone.)

Please note that this is a PRE-ORDER special.

When you buy a program tomorrow, you’ll receive the digital product when it launches on Friday, September 5th. Plus our free gift of a customized one week diet plan to get you started!

Is there still a way to work with you one on one?

Yes, we’re offering two premium VIP programs: With the Gold membership, you and I work together, privately each month. The cost of this is $550 per month. For WEEKLY one-on-one in person coaching the cost is $1000, and we have 8 slots left. If you’re interested in this offer or have any other questions, just REPLY BACK to this email and let’s talk.

Our Soma Special starts tomorrow at 8 a.m. Pacific.

If you have any other questions, just hit reply and I'll get back to you ASAP.

See you tomorrow,


P.S. Our first "Ask Anything" call is tomorrow, Saturday, June 28 at 1 p.m. Pacific. The winner to our recent sweepstakes contest will be announced during this call!!! If you haven't registered for our sweepstakes you have until 8 p.m. tonight.  Here is the link. Don't miss it! Check out the call-in details below.

Date & Time: Saturday, June 28th at 1:00pm Pacific
Guest pin code: 578957#
Primary dial in number: (425) 440-5100
Secondary dial in number: (321) 354-0692
Attend by Web:

Best Alcohol to Drink on a Diet -- Secrets from a Bikini Pro!

Hey guys!
Alright super controversial subject here – and I don't really like talking about it because you folks on 8 and 2-week programs need to plug your ears! Alright, so what happens when you're done with the program, and it's summertime, you maybe wanna have a drink of alcohol? Yes! Alright, there's actually some things that you can do that are a little bit more safe. Now tequila is gonna be grain free. It's made from agave so if you have any issues with gluten, tequila would probably be one of you're safer options. Um, try mixing it with a little water
just a regular water on the rocks, and something really cool that you can do with tequila actually or vodka gin all of the above – get lemon or lime wedges and mix it with your favorite pack of stevia. So if you get your tequila, lime juice and some stevia it tastes pretty much like a little margarita, alright. So that's one little tip as
well. Have the guy, the bartender muddle some mint into it. Mint with fresh lemons, even maybe a
blueberry vodka with a splash of water tastes like your blueberry lemonade. Try to stay away from your really heavy
beers like Guinness and and darker lagers like that. Wine is good on occasion, uh it does a little bit as sugar so
try to watch out on the wine – maybe once a week you know once a month if if you're really trying to watch yourself,
but definitely the clear liquors are the best. Do it water back, over the rocks, uh with some stevia and your fresh lemon or lime.

Cool off with Kumquat Mint Lemonade!

2014-04-30 14.59.23Summer-time is fast approaching which means BBQs, pool days, and beach fun. It's important to stay hydrated, and believe it or not you'll need your water to keep those gleaming abs tight when it's time for swimwear! Your body can go into a state of water retention if it's not getting enough, so keep the flow steady, especially if you know you're going to be enjoying a dehydrating cocktail...or two.

I LOVE my water but even I can use some flavor in my life so I play around with Perrier or mineral water with chopped cucumbers, citrus fruits, berries, and even herbs rather than drinking sugar-laden sodas or juice. This stevia sweetened Kumquat Mint Lemonade is inspired by a drink at the famed Nobu Los Angeles called the Kumquat Cooler. It's super simple to make and if you have  big pitcher, you can just add ice to your glass before pouring. Now doesn't it look like the mascot of a perfect picnic lunch?

Kumquat Mint Lemonade
Serves 1

8 oz purified mineral water or Perrier
1/2 juice of fresh lemon
4 Kumquats, halved
Sprig of fresh mint
stevia to taste

Muddle kumquats, stevia and mint into a shaker cup. Add the lemon juice and water. Shake till combined. Pour over ice and enjoy with a fun straw!

What's all that hype about Alkaline water?!

Daily gallons of Fiji water digging a hole in your wallet? Can't afford a high dollar purification system that removes lead and other heavy metals, chlorine, fluoride and other common toxic chemicals? The next best thing for your health would be purified, ionized alkaline water that is re-mineralized with trace minerals.

Not all water is created equal and not all bottled water is regulated with safety standards, so you need to know what you're putting in your body. Tap water in the USA is just about the best in the world but because of sewage releases, heavy metals, pesticides, chemicals like arsenic and disinfectants, pharmaceuticals, and the lot, we can be exposed to very dangerous contaminants in our daily liquid life source.

Our soil has been depleted of many essential minerals, and our SAD (standard american diet) way of eating sugary, starchy foods with low nutrient quality means we are getting even less from our food. Many people have been finding out that they have mineral deficiencies that can cause a host of problems.

So if you can't afford the expensive stuff that is bottled at the source with naturally occurring minerals, look into water that has been purified and re-mineralized with Trace minerals from a reputable source. My favorites in LA are Alka Source on 8th and Irolo or Beyond O2 on Main street near Pico Blvd.

Garlic Basil Hummus and Baked Blue Corn Chips

Off season? Healthy house party snacks? Summer-time picnic ideas? Try organic, low fat, low salt, baked blue corn chips and this homemade garlic basil hummus.  Save a few dollars and make you own hummus, rather than splurging on store-bought brands (which just so happen to have gmo soy and milk, nightshades, strange acids, and dextrose).  For a different texture, try organic white beans! White beans are very similar in taste to garbanzos, but may be a little more smooth in texture.  This recipe is quite spicy, so if you want a more mild flavor decrease the amount of garlic by half.   

Garlic Basil Hummus
Serves 4
Each serving: 155 calories - 7 grams protein  I  21 grams carb  I  7 grams fat

1 can organic garbanzo beans, drained and rinsed
4 organic fresh garlic cloves, skin removed
5 leaves fresh basil, torn into smaller shreds
3 tbsp fresh lemon juice (or more to taste)
1/3 cup raw tahini
1 tbsp organic onion powder
ground Himalayan salt and peppercorn, to taste

Puree all in food processor or Vitamix until smooth, scraping down sides as necessary. Cover and chill until ready to serve.

Creamy Tahini Heart of Palm Tuna Salad

Salads are my go-to when my days are tight. Too many times have I watched friends and fellow competitors munch their dry whitefish, soggy asparagus, and sad little microwaved yams when it’s time to eat on the go. It takes just a few more minutes, but I broil my fish, boil and pull my chicken, dice and roast or sauté my veggies, create delicious low calorie sauces and dressings, and toss all together with 6 crispy, delightful pieces of romaine leaves that I chop into 1/2″ thick ribbons.  I figure we are blessed with the sense of taste, so why not indulge it?!

This recipe is just as tasty with pulled chicken or sauteed tempeh (but will add extra carbs and fat), so feel free to substitute.  The flavor is very much like a creamy tuna or chicken salad you’d find at your favorite deli, but with much more quality ingredients. When on a fat-loss diet, I have to be mindful of the fats I consume so I always skip mayo and Vegenaise. Although lactose- and egg yolk-free (I don’t eat these most of the year), Vegenaise has either safflower, canola, or soybean oil which are all high in inflammatory omega-6 fatty acids. So stick to tahini, avocado, olive and coconut oils for that essence of creaminess.

Polyunsaturated fatty acids are essential for our health, but an unbalanced ratio of omega-3 and omega-6 fatty acids can increase our health risks.  Sesame seeds are high in omega-3 fatty acids and when ground create tahini paste.  Tahini is most known for the flavor it adds to hummus, but it is also the base of this tuna salad!

Creamy Tahini Heart of Palm Tuna Saladno-mayo heart of palm tuna salad
Serves 1
253 calories - 28 grams protein I  16 grams carb  I  9 grams fat

8 small crimini mushrooms, sliced
1 tbsp balsamic vinegar
1/2 can Crown Prince pole-caught albacore tuna in water, drained (20 g protein)
1 piece heart of palm,  sliced into 1/4″ rounds
1 stalk celery, diced
1 tbsp shallot, finely diced
1 tbsp Dijon mustard
1 tbsp raw tahini sauce (Trader Joe’s)
1 tbsp nutritional yeast
1 tsp rice vinegar
1 tsp Bragg’s Liquid Aminos
1/2 tsp garlic powder
1/2 tsp dill, dried or fresh
6 leaves of romaine lettuce
1 oz avocado, sliced
fresh ground peppercorn and Himalayan pink salt, to taste

Sauté mushrooms in 1 tbsp purified water for 1-2 minutes or until mushrooms begin to reduce in size. Add balsamic vinegar, and continue to cook 1-2 min or until vinegar has reduced halfway. Remove from heat.  Flake tuna with the back of a fork in a small bowl. Add remaining ingredients, except romaine and mushrooms, and mix together till combined.  Slice the romaine lettuce from tip to stalk in 1/2″ increments. Place romaine in a medium sized bowl, top with the creamy heart of palm tuna mixture, and finish with the sliced avocado.

Choose Stevia Instead of Sugar!

Maintaining a healthy diet can be the toughest on those of us that have a sweet tooth. However,  there's no need to shun sweets altogether. Instead of sugar reach for a handy bottle of liquid or powdered stevia to flavor your oatmeal, sweet potatoes or ice teas. Stevia is a natural sweetener derived from the stevia plant, an herb native to Paraguay. It has has zero calories, zero carbohydrates and zero glycemic index! Stevia is ideal for everyone, including people watching their weight, managing diabetes and fitness enthusiasts who embrace clean eating! 

We particularly like the "Sweet Leaf" brand which comes in an assortment of flavors. You can find this product at Whole Foods or other health conscious stores.