Diet vs Exercise: Which is More Important?

Before I get to the main point of this article, I’m going to make you read some other shit first.

I am not a scientist, and to be quite honest with you scientific evidence isn’t completely convincing to me. I live and learn through my own experiences, and it’s quite possible that today’s topic could be "scientifically proven" but that doesn’t mean it’s true or right by default. And even though I have multiple personal training certifications, have taken and passed several exams both written and practical, have read books, and have 3 years of experience working in the fitness world, the only shit that is 100% factual to me is the shit I’ve been through my damn self.  Yep, I am a stubborn bitch, and so far it's been working for me and my clients.

That being said, there’s a pretty common argument that states weight loss and being healthy in general is 80% about eating healthy and 20% about the workout.  And I used to believe that hardbody, but now I’m at a point where I truly believe it’s 50/50. Here’s how I figure.

Let’s say person A is 20 pounds overweight, doesn’t exercise and eats a poor diet consisting of  mostly simple carbs, sugar and animal fats (which is pretty much what most fat people eat). If they start to eat salads for every meal, sure, they will lose weight, but it won’t make them better at doing squats, it won’t make them a better runner. It won’t help them burn excess calories. It won’t help them use their body better. It does help a lot in so many other ways, but eating right alone is not enough to lose a lot weight or maintain weight loss.

There is the argument that eating right is the foundation for exercise, and I can dig that, but once you build that foundation how can you still say that diet is still 80%?

So what if someone workouts like a beast, but eats like shit? Another common argument is that if you workout you can eat whatever you want and not get fat. To an extent this is true,in general if you workout and eat clean the majority of the time you can get away with eating bad foods from time to time but you can't get away with it everyday. Just because you work out doesn’t mean you will burn enough calories to lose weight, especially if you’re eating junk. You could be in fairly good physical condition and be capable of performing strenuous exercise and still be overweight.

This topic is clearly not black and white, and there are tons of variables that go into play when comparing diet vs exercise but at the end of the day you need both; to lose weight, to maintain, to look good, and be healthy.  If you half ass your diet but go hard in the gym, guess what, you’re gonna get half assed results and vice versa.  It’s 50/50. You need to go hard in your workouts and have enough self control and discipline to eat like a rabbit.

I can’t cosign the 80/20 rule anymore. Having to bust your ass to get what you want is relative to the wonderful results you will achieve if you strive for excellence in your diet and your workouts and in life in general.  

Well that’s all I got for now, let me know what you think!

Later Bitches,

XoXo, 

 AminaZena

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Oh So Fuckable

We've all overheard the 2 guys talking about girls as they walk by. Saying things like "damn she's fine" or "yeah I'd hit that"

We've also heard them say things like "Hell nah" and "She's a grenade"

And even though it's disrespectful and annoying I'd rather be the girl that gets stares, whistles and occasionally chased down the street.

Let's face it, men  people are visual creatures and looks do matter. How you appear on the outside is directly correlated to what's going on on the inside. So if you want to be fuckable, and we all want to be fuckable,  and don't know where to start I put together a step by step guide for your ass.

1. First step to fuckable is getting your mind right - basically getting your mental being squared away so you can take care of all of the practical things you need to do in life in order to be happy. If you're happy, chances are you will be healthy and if you're healhty chances are someone wants to lay you.

In order to get your mind right you need to stop stressing about things you can't control, stop blaming others, stop being down on yourself, stop complaining, stop playing the victim, stop living in the past and chasing the future. Stop wanting what you don't have and stop wishing you were someone else. Don't worry and just enjoy the moment so that way you can focus on achieving your dreams.

Unfortunately the average person never escapes the issues of their mind, and it's obvious. These people usually look frumpy and disgruntled. I truly believe that if you look like shit on the outside it's because you feel like shit on the inside.


Do what you need to do to get right in the head, read books, go to church, do yoga, talk to Buddha, just don't let negative thoughts get the best of you. It's annoying.


 2. Which leads me to the second step to fuckable- eating healthy.

Even if you are already thin you still need to eat healthy because the food you eat matters, not just the amount of calories or fat or carbs but the quality and ingredients play a big part too. Sometimes people forget that the brain requires certain nutrition and if you eat like shit your mind will be cloudy, you'll be tired and lazy and then you'll be a boring fat bitch who lives on the couch watching bad reality TV. Your skin, hair, nails, and teeth will suffer, your muscles will suffer and the quality of your life will suffer.

You can't live your life eating junk and expect to come out on top. You need fruits, vegetables, whole grains, and lean proteins. Limit your eating out, it's expensive and not as healthy as cooking yourself. Every meal of your life doesn't need to be Thanksgiving.

Step 3 - Workout. Bust a sweat.

Working out not only makes you look good it also increases your sex drive which ties in perfectly with the theme of today's post. Working out boosts your metabolism and aides in your productivity and discipline, it helps your live longer and increases your bone density so that you don't need a cane later in life. It helps you to look better in your clothes and will make you more confident. When you're more confident you'll be more proactive and social. Being social is necessary for being fuckable.Weirdos who stay locked up in their room don't get any play. You want play, so don't be a weirdo who stays locked up in their room.


Step 4 - Dress how you want to be addressed.

I'm not saying you need to go out and spend 3 months rent on a sweater from Prada, but don't roll out of your house in busted clothing. Even if you want to be comfortable wear a nice track suit or sweat pants, stop wearing your Bugs Bunny pajama pants and Old Navy flips around town. Nice looking clothing doesn't have to be expensive and we all need clothes so there's really no excuse to be rocking some old shit with holes and stains. And if you're not a natural fashionista Google some style blogs or ask your friend who is to go shopping with you.

Another good strategy to make sure you always leave the house looking decent is to throw away all of your ugly clothes. That's what I did. I kept 1 busted pair of pants just in case I need to paint or something and a few big sleep t-shirts and that's it. Even when I'm running late there's virtually no way I can leave the house in messed up clothing.

You gotta represent yourself right. Looks matter, so if you want people to know that you're smart, talented and have your shit together wearing nice, fitted, fashionable clothing is a must!


5. Last and Final Step- Hygine and Grooming.

I know this is a vague category but your attention span is probably waning at this point - step 5 basically means showering, teeth brushing, leg shaving, eye brow plucking, upper lip hair removal, maintaining a nice manicure/ pedicure, doing your makeup, wearing perfume and deodorant and taking care of your hair. Basically being a girly girl and enhancing (or in some cases completely creating) your beauty.

No matter how pretty you are naturally you need to enhance it in some way. There's no way out of it, not for you, me, Heidi Klum, Oprah, or your mom. Make up is a wonderful tool when used in moderation, it also makes you feel good. When you feel good you do good and when you do good you better serve your purpose in the world. There are tons and tons and tons of make up tutorials on YouTube. There are tons and tons of resources on how to make yourself look good so THERE IS NO EXCUSE.

When you're fuckable you make the world a healthier more beautiful place. Yes, it takes work and dedication, but I'm not asking you to write a dissertation on feminism and women's role in society. I'm asking you to shut the fuck up about the whole "looks don't matter thing" and jump on board the happy train with me and all my fuckable friends. Embrace what you got and make it work for you .

Sexy is a LIFESTYLE.

So that's all I got for now. Later Bitches.

XoXo, 

 AminaZena

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How To Prevent A Hangover

“I’m never drinking again” <<----- yeah right.

how many fucking times are you going to put yourself through it before you learn?

 Being hung over is the biggest waste of time ever. You come home after a night (or in some cases an entire day and night) of drinking and your head is spinning. You stumble into your bed wearing your beer stained clothing and attempt to close your eyes but you can't, so you spend the next 15 to 20 minutes laying down and getting back up because you feel like you have to puke. You may or may not puke, it may or may not help.

You then make a few phone calls that you’ll regret in the morning, send a few inappropriate un-legible texts and finally end up falling asleep.  But it’s not that good wholesome deep sleep that your body so desperately is craving at this point.  It’s that I’m kind of awake-semi unconscious-ears-still ringing kind of sleep. 

You wake feeling like you got hit by a bus. You're hungry but you feel too sick to eat, you have a headache so bad the you don't even feel the effects of the 6 Ibuprofen tablets you took and you spend the next 7 hours laying in the dark thinking about how stupid drinking is and promise yourself you'll never do it again.

I just don't have the tolerance to do that anymore, I hate being hungover but I like to drink(in moderation) so I found a pretty fool proof solution. It's called eating food and drinking water.

Back in my college days I would go to the gym before going out, like I would seriously workout for 30 minutes to an hour, hop in the shower and start drinking. I didn't eat food or drink any water. Sure I got drunker faster, but that's just plain retarded and dangerous. Don't do that. Follow these steps instead.

Step 1:

You need to coat your stomach with fat. Alcohol is poisonous, and your liver takes a beating enough as it is so the fat helps to dilute the effects of the alcohol and slows down the absorption. So eat soemthing with fat- preferably plant based fat like olive oil.

 I love to eat while I'm drinking, I feel like my buzz happens a lot smoother, versus getting hit with it all at once. Drinking on an empty stomach is just gonna end up with you puking your guts out or even getting alcohol poisoning. More importantly, not being able to hold your liquor embarrasses you and your whole crew. Don't ruin everyone's night by being a Anorexic Alice/Sloppy Susan. You don't necessarily have to eat overpriced bar sliders like chicken wings and mini burgers either, you can eat healthy, just make sure something is in your stomach. 

Step 2: Drink water. They say that you should drink 1 glass of water per every alcoholic beverage you consume. I say drink 2 and then go home and drink an entire Brita pitcher full of water; that's what I do. I fill up my pitcher before I leave the house and drink the ENTIRE thing when I get home. It might sound a little OD but I would much rather spend 5 minutes chugging water vs 5 hours laying in bed like a dehydrated bitch the next day

Step 3: Eat again. Eat something when you get home, I usually have something that's in my fridge, some organic lettuce of I'll heat up some falafels. Of course there's always the option of going to a diner or getting a slice of pizza if you're a fat ass.

NEXT DAY

Step 1: Wake up and drink more water, coconut water,or Vitamin Water or something with electrolytes. It'll help rehydrate you even more and you will be more dehydrated than you think.

Step 2: Enjoy your day of not being hungover. I usually go on a run or something like that to burn off the excess calories. Or I might spend the whole day in bed just because I want to and not because I literally physically need to from being hungover. Some people smoke weed to help with any residual hangover problems but that's on you if you want to or not. Marijuana is clinically proven to reduce pain and isn't nearly as dangerous or toxic as alcohol which is why I suggested it. And let's face it; it's damn near legal so please get over the stigma already.

So I hoped this helped. Don't be the sloppy drunk girl turned internet meme at your next social gathering. 

That's all I got. Later Bitches.

XoXo, 

 AminaZena

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I've Been Bad

I've been fucking up lately. Which isn't something I don't normally do. I eat salads, oatmeal, avocados, and tofu hot dogs on a regular basis and then one day a week I pretty much eat whatever I want - usually something like a Chipotle burrito bowl or I'll go out to a club with my friends pop some bottles and go to a diner afterwards.

I give myself one day sometimes one and half days to eat whatever, because I'm human, and I live in New York City and I'm constantly tempted by all the new trendy restaurants popping up. I call it my cheat day, and I love it because it's something to look forward to every week. 

But the past 4 days something came over me and I've been eating cupcakes, cheesecakes,(non Chipotle) burritos and drinking more alcohol than usual. Seriously, wtf.  

It all started Tuesday, I wanted to celebrate a new job by eating a 525 calorie Crumbs cupcake. It was delicious, and that's the only bad thing I had eaten that day so I wasn't really thinking about. I did an hour and 20 minutes of cardio that day too so I really didn't care and I knew it wouldn't effect me. 

On Wednesday I had the day off, I did laundry and other mundane household shit. I had eaten super clean that day and I did a super intense workout-my butt is still sore- but I was restless and I really wanted to see my friend who I hadn't seen in a while. We decided to go to Blockheads, and I got a huge burrito, 2 frozen margaritas and had mad chips and salsa. It was a great night, but I knew I didn't need to be eating like that, and I woke up pretty bloated. 

In my head I was thinking Oh well, I don't normally eat like that, its okay. I justified it as a mandatory celebration, but I could have eaten half of the burrito and had the same level of satisfaction and none of the guilt.

Thursday comes a long and at this point I knew really better. I had fruit for breakfast, a delicious salad for lunch, and I felt like I was getting back on track from my 2 days of not eating that great. But then a co worker decided to buy me truffles and a vitamin water (32 grams of sugar) - bitch please, you wouldn't turn it down either. I gave in. Then that night I get a call from another old friend- we met up for drinks and cheesecake. And I didn't workout that day, it was my rest day, but still- I told you I was fuckin up.

So today, the same coworker who bought me the truffles and  has an obvious crush on me decided to buy me a muffin and another vitamin water. I took 1 bite of the muffin threw in the trash can and started this post. 

Enough is enough. 

I know better, and I believe in practicing what I preach. Some of you probably don't even think that what I did was that serious, some of you eat like shit everyday, but I can't. 

I'm not saying you should feel guilty for eating junk food once and a while, but it is not an everyday thing, not even a 2 or 3 times a week thing and if you're eating anything more than that....well you're guilty as charged.

People recognize in my neighborhood as a trainer. Last week I was spotted at the grocery store and the guy looked through my cart to see what I was eating. I take what I do seriously and I'm not gonna be a fast food eating hypocrite bullshit trainer.

In a way I'm glad this happened to me because now I understand a little bit better how people get caught up in the cycle of junk food. It's easy to get caught up, it's easy to just eat like shit and justify it. It's easy to eat things because they taste good, but there's still no good reason to do it all the time.

The reality is I'm not perfect and neither are you. You can't eat clean 100% of the time but you most certainly can try to. You can give it your all  and go hard and eat right and exercise and reap the awesome benefits. Or you can eat unhealthy garbage and do so-so workouts and live a mediocre lifestyle and have a mediocre body. 

And now I feel so much better for venting, hopefully you got something out of this, or at least had something to do for the last few minutes. I can't wait to have my salad for lunch and hit the gym later tonight, because it makes me feel good and keeps me looking fuckin sexy. And it's hard but it's worth it.

So that's all I got for now. Later Bitches.

XoXo, 

 AminaZena

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The Best Way To Lose Weight

Questions:

A) Do you want to lose weight quickly and gain it back just as quickly?

B) Do you want to lose weight and gain it back slowly after hitting a plateau? 

C) Do you want to lose weight, keep it off and get toned? 

Answers:

A) Go on a crash diet, starve yourself, don't workout.

B) Do a lot of cardio and no strength training

C) Eat healthy, get lots of rest, build muscle and do a little cardio too. 

As you can see that there are a lot of ways to lose weight. A and B will definitely help you lose weight, but if you really want the best long lasting results you're going to have go with C; put on muscle. But don't be scared ladies, you're not going to get big and manly unless you plan on spending 4 hours a day at the gym and eat raw eggs and protein shakes for every meal. 

You can't just eat healthy, or just do cardio and expect to have lasting results. Muscle is what burns calories, and the more muscle you have the more calories you burn even while you're at rest. So if you're doing a lot of cardio or starving yourself, yes you will lose weight but you will not keep it off.   

You don't necessarily have to lift weights to build muscle- you can do things like push ups and squats in your living room, but weights are a great tool.

And I'm not talking about those fucking 5 pound plastic Barbie weights either. All those rumors that women should only do light weights/ high reps aren't true- for some workouts yes, but you're occasionally going to have to lift some heavy shit - yes you will grunt and make faces but it's all for the greater good. 

You have to keep your body confused, you can't do the same workout over and over and over again and keep seeing results. You have to modify or else you will hit a plateau, which is why I encourage you to work with a trainer if you've never lifted before  (hit me up if you're serious).

Weight loss is not rocket science. It just takes will power to do the right things. 

*Workout: 3-6 days a week for 30 mins to 1 hr - alternating everyday with strength and cardio

*Eat clean: No fast food, refined sugars, candy, soda, fried foods, dairy - limited processed, canned and frozen food

* Get rest: 6-8 hours a night- sober sleep

*Manage Stress: Take deep breaths, chill the fuck out.

So that's all I got for now. Later Bitches.

XoXo, 

 AminaZena

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