Below you will find a sample of the diet that I was on for about two years before I competed with WBFF – World Beauty Fitness and Fashion. This dietary system, combined with weight lifting, can be of great help for losing weight, staying in shape, and building muscle and strength. But as I have mentioned throughout my book, Fit for Joy, this type of regiment mainly focuses on the physical body, which is only one aspect of our being. We are so much more than just our bodies! The approach to fitness that works the body in isolation from our mind and our spiritual heart is not what I do today, professionally or personally. My work at the moment is about integrating conventional physical fitness with spirituality.
These meal suggestions are only to illustrate what my personal journey was like. They are not approved meal-plan recommendations.
BREAKFAST Option One
8 oz cold water with a probiotic supplement
1 tablespoon matcha green tea + ½ lemon
1-2 whole eggs
BREAKFAST Option Two
1 salmon filet oven-roasted with coconut oil
BREAKFAST Option Three
Steel-cut oats, almond milk, berries
Any lean meat of your choice: white fish (sole, cod, flounder, or halibut), grass-fed red meat, tuna fish, wild salmon, chicken breast, turkey breast, sardines in water.
Eat with steamed veggies or a green salad.
Avoid sauces; instead use olive oil, apple cider vinegar, and avocado oil for salad dressing.
Snack - Best Options:
1 tablespoon spirulina shake with ½ oz. frozen organic berries and a teaspoon of coconut oil
Green juice (no fruit added)
Protein shake (whey protein)
Nuts (walnuts, macadamias, pecans, Brazil nuts)
Raw coconut flakes
Celery, cucumber, or carrots with almond butter
Kale chips or dried seaweed
Raw cheese (unpasteurized)
Sweet potato chips (homemade)
The same options as lunch
*Important – Avoid:
All sugar and sweets
Regular fruit, except for berries and green apples
Starchy carbs such as pasta, bread, rice, wheat wraps, white potatoes, etc.
Kombucha drinks or tea
All kinds of tea, but especially green tea (no sugar added)
Coffee (no sugar added)
Sleep 8 hours or more per night
Drink a gallon of water every day, as well as green tea
All vegetables and fruit should be organic
Adding lemon to your meals is great – it alkalizes the body
You can have a small piece of dark chocolate 85% cacao or higher, but not every day
Use stevia powder as the only sweetener
My six o’clock client was not a regular. A fellow female trainer had had to leave due to an emergency, and asked me to take her client that day. I filled in for her as a substitute trainer.
Steve was a fifty-seven-year-old businessman who seemed to be under a great deal of stress. I could tell this just by being around him for a few seconds. He gave me a serious, almost intimidating impression, and breathed heavily. We were introduced in a hurry by the other trainer as she ran out the door.
Steve looked at me with an expression of quiet impatience. He was in good shape and looked strong. His chest area was well developed, leading me to think he must have been lifting heavy weights for years. I could tell he was very proud of his chest.
Before I could ask him about his training routine, he gave me the workout for that day. His program had only four exercises: barbell bench press (155 lbs — 12 reps), incline chest press (50 lb dumbbells — 12 reps), floor push-ups (20 reps), and incline dumbbell flies (20 lbs — 12 reps). If you understand something about muscle-group training, you will notice that Steve’s workout had only chest exercises.
I looked at his program and said enthusiastically, “Great! Let’s do it!”
I set up the barbell and began the first workout on the list. I was ready to spot him if he needed it, standing close to the bench behind his head. As he ended each rep, I cheered him on by saying things like, “Great job, Steve. You’ve got it! Nice work! Keep the energy! You can do it! Wonderful! You are doing it right! Don’t give up! One more left! Nicely done!”
In truth, I was talking to myself. I needed to hear my own enthusiastic words, given the day I’d had. I noticed something unusual when I took a glanced quickly at Steve’s face to make sure he was okay. He was looking at me and smiling as he lifted the heavy weight. He’d finished lifting without saying a word, but he smiled. I didn’t exactly understand the reason for his happiness, but I was glad his serious and stress-filled expression was gone.
Considering he was a new client, I didn’t feel comfortable enough to begin a conversation about my early insights into fitness and kindness. Nonetheless, I asked him trivial questions, which he didn’t answer. I don’t know about you, but I enjoy interacting with others when I’m with them. I like separating things: There is a time to be fully alone, and a time to be fully with others. In a trainer/client relationship, there are moments to focus on the exercise, moving and breathing properly, and also moments when we can talk.
Steve’s behavior was making me feel incredibly awkward. Concerned but trying to stay cool, I followed him around with my cheerful chatter. His behavior didn’t change. The studio was quiet; there were only a few people working out with their trainers. No one seemed to notice how uncomfortable I was around Steve.
Once again in my life, I felt stuck. I didn’t want to stay there, but I couldn’t leave. I tried to stay calm and do my job well.
We went through the workouts. In the end, Steve was sweating, still with a smile on his face. Before we said goodbye, he asked for my name again, then mentioned that he liked my training style. He also inquired if I could train him from that day on. I politely explained to him that my schedule couldn’t fit another client.
In truth, if my heart had not begun to guide me toward fitness and spirituality, I would have accepted his offer.
Diana was next. We met at five in the evening.
She came in ten minutes early and hustled past me on her way to the locker room, saying, “It’s been another busy day. Give me the hardest, most beast-mode circuit you’ve got, Valeria.”
My energy was very low at this point. I really didn’t want to train another client, especially a high-energy person like Diana. She was thirty-four years old and exercised every day in the morning before she went to work. Her jogging sessions lasted an hour. She usually met me in the late afternoons for her weight training.
Today was an upper-body session. While she lay under a sixty-five-pound loaded barbell, doing twelve reps of military presses, I asked her, “What is the most important thing in life to you, Diana?”
She was so focused on her reps that I wasn’t sure she’d heard me. As usual, she was having a serious conversation with the barbell. We didn’t tend to talk much. Her workout mood had always been to get the job done as well as possible and then leave the studio.
A few seconds later, she put the bar back on the rack. The next exercise was ab work, and she knew it. We had the circuits programmed in advance. She moved briskly to the yoga mat on the floor to do a set of twenty reverse crunches.
Her breathing was heavy. The circuit was intense. She was never happy with anything light or easy. I was still waiting for an answer to my question as I kept track of the number of reps, but I didn’t ask it again.
On the floor, while doing a quick stretch—bending her knees close to her chest while keeping her legs together—she said, “The most important thing to me is to keep moving forward through the days. When I wake up in the morning, I have a to-do list in my mind. I just go through it naturally. It’s a clear, focused, and precise daily plan I accomplish by the end of the day.” She finished her answer by the assisted pull-up bar, after fifteen reps.
Diana had been moving fast for the last thirty minutes. She performed all her exercises with the same focus and precision as she checked off her to-do list.
“Do you like your job?” I asked.
She was so focused on her spider plank ab work that her favorite movie star would have gone unnoticed had they walked by us. Sitting on the mat, wiping her face, she said that she got her job done, made great money, and was proud of herself. She worked out hard in one of the best fitness clubs in New York, and could afford my high personal training fees. She laughed and added that she ate out all the time, traveled, went out with friends for drinks; serious relationships and love were too complicated to give attention to.
You know that feeling when there’s nothing you can say to someone because they’re too busy listening to their own thoughts? That’s how I felt.
After we finished the workout, I reflected on how Diana’s life was not that different from her to-do list. It was programmed. She’d been in a cycle of living according to rehearsed habits, and her life had turned into a running race with no finish line or winners, an existence driven by nonstop actions. There was no space left to even think about love.
Diana followed the exercise program and ate clean while training with me. She achieved the fit and athletic look she wanted in three months. Her body composition transformed, but I wish her life had, too.
When I met James for our first assessment session a few weeks back, in the same private fitness studio in downtown Manhattan where we’d be meeting today, he said to me, “I want to look like you.” I remember hoping he meant to look fit and healthy, not ripped and starving while wearing high heels, as I was in my online competition pictures. James had found me through my website, where I’d posted these images.
He needed to lose about twenty pounds. Taking care of his health seemed to be a priority for him. However, he mentioned he had just broken up with his girlfriend, and that his main goal was to get in shape before joining a dating website.
I was meeting him for our fifth session.
“How are you feeling, James?”
“I am very well,” he replied, but there was a sad look in his eyes that told a truth his words wouldn’t. His heart was broken.
“Let’s get started.” I gave him some warm-up exercises. James was an easygoing, friendly person, and I instantly felt comfortable talking with him about matters of the heart. So I asked him, “What is the meaning of life to you?”
“What a big question for a Monday morning,” he said, trying to concentrate on his plank hold. After a moment, he added, “I think the meaning of life is to be happy.”
“What makes you happy?” I asked, curious.
“I’d like to have my girlfriend back,” he said, looking at the floor.
“So your girlfriend gives meaning to your life?” I ventured, trying to express my doubt.
He was quiet for a moment. We moved on to the squat rack. Eventually, he said, “Well, for that, she needs to understand me better and love me for who I am.” He looked at himself in the mirror and squeezed his belly.
“What do you mean by that?”
“I mean, that way she would complete me and I would be happy. I like having someone to share my life with. The special moments, you know? Someone to travel with, talk to, sleep with, go out to dinner with, and maybe have a child with. A partner. This is who I am. I’m used to being with someone. It’s tough being alone.”
James’s last sentence didn’t make sense to me. “In my opinion,” I told him, “knowing who you really are requires being alone. Being with other people because we are used to it is only another way to escape from knowing ourselves.”
How ironic it was that I needed to hear that, too!
By the time I’d finished sharing my thoughts, James had squatted for ten minutes. He’d burned quite a lot of calories, and had his hand on his chin in the Thinker’s pose. I left our session hopeful, wondering if he’d understood what I’d said, and pondering it in my own thoughts as well.
Before our meeting the week after, he sent me his picture. He was standing in front of the mirror and showing his belly. The message read: Look, Valeria! I have lost three pounds already and my belly is looking smaller. You are amazing! I am going to sign up for a dating website today—I am tired of being alone! I will see you later.
I met my first client of the day at seven in the morning.
Angela was a thirty-five-year-old married woman living in Manhattan. I reached her building thirty minutes early, and waited for her for another ten. When she arrived in the lobby to greet me, I remember wondering why she’d hired me. She was petite, young, and in great shape.
We walked to the gym, which was empty. She turned on the air conditioning and the lights. Our session began and we went through the initial protocol, a dynamic warm-up.
She looked down the entire time. I asked her unimportant questions to break the silence, but her answers were brief, accompanied by a shy smile. I felt my presence was enough for her. Throughout the workout, Angela only spoke a few words, moved in a slow, controlled way, and never looked straight at me. I felt like I was at a funeral and I didn’t know who the dead person was. I felt awkward, trying to cheer her up or at least alleviate the silence. I pretended I was participating in a comfortable and normal situation between two people.
When the workout ended, we planned our weekly schedule and said goodbye to each other under the same gloomy cloud. This was a client whom the best exercise and diet in the world would never help to feel joyful. It was never about fitness for Angela. She was looking for a friend.
I left her building feeling very down. I couldn’t pretend to be her warm friend while also being a trainer. Her sadness was my sadness.
There was no time to be unhappy, though. My next client was James, and he needed me downtown at ten. I crossed the street and entered the subway station.
WISHING YOU JOY, PROSPERITY, AND PEACE FOR 2018!
If we can walk, we can dance,
If we can dance, we can laugh,
And when we laugh, life becomes a RE-creation of our dreams!
Here is one of my favorite timeless poems. It inspires willpower, kindness, faith, self-love, and more.
If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!
If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!
By RUDYARD KIPLING
Snow is softly falling
Dreams are calling
Likes bells in the distance
We were dreamers
Not so long ago
But one by one
We all had to grow up
When it seems the magic slipped away
We find it all again on Christmas Day
Believe in what your heart is saying
Hear the melody that's playing
There's no time to waste
There's so much to celebrate
Believe in what you feel inside
And give your dreams the wings to fly
You have everything you need
If you just believe
Trains move quickly
To their journey's end
Are where we begin again
Ships go sailing
Far across the sea
To get where they need to be
If you just believe
If you just believe
If you just believe
May the heart guide our next steps!
Source: Song "Believe” by Josh Groban
It's important to be aware that fitness can become a dangerous addiction, even when we practice our deepest spiritual understanding on a daily basis. I caught myself overtraining after spending days in meditation. As this demonstrates, we can never underestimate our habitual tendencies. Although spiritual knowledge—coupled with the guidance of our own hearts—can prevent exercise from becoming an unhealthy practice, it is my belief that we still need to surround ourselves with those who are on the path to “true health.” By doing this, we can create the environment that will allow us to practice our virtues consistently.
Finding the most enjoyable way that you can to unite your body and mind can turn any exercise session into a spiritual activity. Since everyone is unique, here is a simple solution: bring the heart into everything you do!
Thanksgiving celebrates the spirit of gratitude.
It's an acknowledgment of love.
Appreciation of truth.
The gracefulness of life.
Recognition of "God."
Responsiveness to peace within.
Thankfulness for the divine GIFTS we share in our HEARTS.
May this time of the year remind us all of what really matters in life!
“...Yes, there are two paths you can go by, but in the long run
There’s still time to change the road you’re on...” - “Stairway to Heaven” by Led Zeppelin
Did you know that the songs we listen to are interconnected with our personalities?
For example, the genres that Explorers favor more than other Roles – namely, electronica (68%), hip-hop (49%), pop (74%), and reggae (35%) – may most frequently match the Explorer mood: energetic and in the moment. Whether it is a fast-driving techno beat or a reggae groove, Explorers may look for music that is more textural than intellectual, evoking an immediate, visceral response.
Here is a summary breakdown from recent studies:
Blues fans have high self-esteem, are creative, outgoing, gentle, and at ease
Jazz fans have high self-esteem, are creative, outgoing, and at ease
Classical music fans have high self-esteem, are creative, introverted, and at ease
Rap fans have high self-esteem and are outgoing
Opera fans have high self-esteem, are creative, and gentle
Country and western fans are hardworking and outgoing
Reggae fans have high self-esteem, are creative, not hardworking, outgoing, gentle, and at ease
Dance fans are creative and outgoing but not gentle
Indie fans have low self-esteem, are creative, not hard working, and not gentle
Bollywood fans are creative and outgoing
Rock/heavy metal fans have low self-esteem, are creative, not hard-working, not outgoing, gentle, and at ease
Chart pop fans have high self-esteem, are hardworking, outgoing and gentle, but are not creative, and are not at ease
Soul fans have high self-esteem, are creative, outgoing, gentle, and at ease. ... READ MORE...
Source: blog bufferapp and 16personalities.
It has been said (and I believe it to be true), there is strong evidence that the higher our level of self-esteem, the more likely we are to treat others with respect, kindness, and generosity.
With this in mind, let's be on the lookout for some basic mistakes that can make us age faster:
Not getting enough sleep
Avoiding (healthy) fats
Eating too many processed foods
Not consuming enough bone broth
Failing to minimize stress
Using the wrong beauty products
Having too much sugar in your diet
Not consuming enough biotin
Not taking a probiotic .... read more...
Source: Healthy Holistic Living
We, people who listen to the voice of own hearts, don't listen to people who despise us — who envy us — who don’t believe in our life’s purpose. We don’t listen to those who tell us what to do — what to think or what to feel. Those who try to make us small, deceive us, treat us with disrespect, use us as a modern slave. We don’t give ourselves to these people with unnatural, synthetic hearts. We are precious! We are the stars on Earth. We are people who have the love of humanity in our being. We don't hate. Only the unloved hate — the unloved and the unnatural.
We, people who trust in the heart, know that the Kingdom of “God” is within — in everyone. We are true to ourselves. We have the power to create a free and loving environment. The power to create happiness! We have the power to make this life a compassionate and marvelous adventure.
Then, in the name of our heart’s aspiration, let us use that power. Let us all unite. Let us come together for a new world, a decent world that will give everyone a chance to work, that will give youth the future and old age security. By promising these things, people with synthetic hearts have risen to power, but they lie. They don’t and didn’t fulfill their promise; they never will. These people are selfish; they free themselves, but they enslave others. Let’s come together to fulfill that promise. Let us come together to replace greed, hate, and intolerance with generosity, love, and justice. Let us come together for a world of kindness, a world where science, development, ideas, and opportunities will lead to everyone’s happiness.
We, people who are confident in the truth of our hearts, are the hope we seek.
"One who knows how to show and to accept kindness will be a better friend than any possession." – Sophocles
** Credit: The Heart Rules content was paraphrased and inspired by The Final Speech of the Great Dictator by Charlie Chaplin
TV, social media, and the radio have brought us closer together. However, the very nature of these inventions cries out for the goodness in our hearts, cries out for universal brotherhood, for unity.
Even now — although the voice of the heart can reach millions throughout the world — millions still can’t hear the message. With persistence, they comply with a system that makes them feel tortured and imprisons their souls.
To those who can hear me, I say — do not despair. The misery that is now upon us is but the passing of greed — the bitterness of those who fear the way of human magnificence and honor, will pass.
Nothing is permanent.
Life is constantly changing and renewing itself because it trusts our hearts.
Those who still choose to act with hate and greed will die, but so long as we live, the heart will never give up on us – it will give the gift of loving here on Earth and beyond. Love never dies.
"The level of our success is limited only by our imagination and no act of kindness, however small, is ever wasted." -Aesop
** Credit: The Heart Rules content was paraphrased and inspired by The Final Speech of the Great Dictator by Charlie Chaplin