Protein Awareness and the Low Down on Isolates

This is the best way I can explain to you all in short about good proteins and the honest truth on isolates. There are so many protein products out now and so much misinformation on them. So many of these greedy butt big corporate companies scheming an scamming the quickest and cheapest way to make a buck. I’m here to protect you  I will go get my cape on.. lol.   😉 I am going to tell you that anything saying isolate on it stay free and clear. Hurry and run far far away from. I am also going to recommend per request by many of you guys some really good powders and bars I Nomm on daily.

Isolated protein is put in so many protein bars and powders then sold in most all health food stores.  But watch out Isolated proteins go through a harsh chemical process!! This is so not good for us. Please read all labels before you buy these products. Isolated proteins have been processed with heat and acid are processed to remove fat which then becomes overly processed and left damaged .  The healthy properties are removed and  it becomes nutritionally deficient, stripped from key amino acids and nutritional co -factors. Some even contain dangerous levels of  metals including arsenic and lead. YUCK, YUCK, YUCK – I WILL PASSS!

Protein isolate doesn’t have the alkalizing minerals that are needed to balance the acidity of the protein. This means that you should stay away from all whey isolate, hemp isolate, most all casein isolate (almost all casein) or  even soy isolate , anything that reads isolate. So many nasty cheap bars out there and powders that have isolates in the ingredients! Pay attention and read the labels I can not stress enough. These cheap crappy proteins will hurt your stomach and also give you bad gas. UGHH!! These are extremely acidifying. If you keep using them in large amounts unbalanced by alkalizing foods, you risk metabolic acidosis. In short metabolic acidosis is a condition in which the body produces to much acid and shutdowns. The kidneys can not take it and may shut down. This can be fatal. I know a lot about this because my dog is extremely diabetic.  So I have done a lot of research.  The metabolic acidosis also affects your muscle and bone tissues. Your calcium may deplete from your bone to aid this digestion as well as creates cellular congestion and increased vulnerability to degenerative disease. This increased vulnerability may lead to cancer.

Cancer cells do not survive in an alkaline environment. They simply die.  But they sure can thrive in an acidic environment. To sum it up for you what I’m getting at is that the protein isolates are adding to the build up of dreaded acidic environments in your body which in turn have great risk for cancer.

When you start to focus on a really great diet and as you increase your proteins more you need to take into consideration you should support it with more plant food.  NOM on more veggies guys you can not go wrong! Mostly all plant foods are alkalizing, that’s besides certain grains and some nuts and seeds.

I have touched on this is a previous blog post but again a good diet is a balanced diet! Which includes all the major building blocks like fats, proteins and carbs.  NOTE THIS – acidic and alkalizing foods must be balanced! To get the best quality proteins look for protein concentrate rather than isolates. Plant based protein powders is  what I highly recommend. The ones I ingest frequently I list for you below.  Of course you have to taste them to find what you like best. Trial and error like anything else.  But most of the organic and Raw  plant based proteins are the best. The Raw is awesome because it gives us energies and helps our digestive system work!

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Powders on my counter

Complete veggie Proteins that I use.

Here is a link of one

Here is my most bought list for you guys;

Sun Warrior Protein Natural -Sun Warrior Protein Raw Vegan At 85% protein, Sun Warrior has the highest (non-soy) raw whole grain sprouted vegan protein content on the market. Great tasting with a silky smooth texture. Contains all 9 essential and non-essential amino acids in a perfectly balanced Amino Acid Profile. 98% to 99% digestion efficiency. Hypoallergenic, Non-GMO, Gluten Free.

Genuine Health – Vegan Proteins Natural Vanilla Flavor- Vegan proteins+ is simply the best-tasting complete vegan protein source. The 100% vegan formula is made from a perfect combination of 5 easy to digest protein sources: pea, cranberry, brown rice, alfalfa and hemp. BR Not a vegan or vegetarian? Maximize the performance of your current protein supplement by rotating it with Vegan proteins+. Leading health experts recommend rotating your protein supplement ( protein cycling ) every couple of weeks to avoid developing intolerances or mild allergies to your regular protein source. Vegan proteins+ does not contain artificial colors, flavors, sweeteners or preservatives, corn, dairy, egg, wheat, soy, yeast or animal products. Vegan protein blend: pea protein isolate, sprouted brown rice protein concentrate, cranberry protein, alfalfa protein concentrate, organic hemp seed protein) *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent and disease. **26.1g of Vegan proteins+ protein blend provides 20g of dietary protein.

Biochem Sports 100% Vegan Protein Powder – Go vegan for vitality and fitness. Veganism has now become a way of life for more and more people across the world. For those of you who prefer vegan foods, Biochem Sports 100% Vegan Protein Powder is the way to go. It comes with highly digestible pea protein, organic hemp protein and cranberry protein that give you the health and goodness of vegan food all packed into one along with a yummy taste of vanilla. It’s an excellent source of protein and is lactose-, wheat- and gluten-free. Plus, it has no added sodium. Just for you: For anyone who desires additional protein in their daily diet. A Closer Look: Biochem Sports 100% Vegan Protein Powder also contains hemp, which is a valuable source of amino acid-rich complete protein that supplements your body to rejuvenate the muscle fibers. Dietary concerns: Free of yeast, wheat, soy, gluten, milk, preservatives, artificial color and artificial flavor. Usage: For Adults, mix two (2) scoops (36.5g) (1.28 oz.) with 1 1/2 cups (12 fl. oz..)(354mL) of cold water or your favorite beverage. Stir briskly until it gets dissolved. This product is not intended to diagnose, treat, cure or prevent any disease.  (Shown in Picture Above)

Garden of Life Organic Raw Protein– Now you can unlock the nutritive power of living seeds and grains with RAW Protein from Garden of Life — a certified organic, raw, vegan protein powder. Featuring 14 raw and organic sprouts, RAW Protein is an excellent source of complete protein, providing 17 grams, or 35% of the Daily Value, plus all essential amino acids. RAW Protein contains Vitamin Code fat-soluble vitamins A, D, E and K, and supports digestive health and function with live protein-digesting enzymes and powerful probiotics. (Shown in Picture Above)

Vega Sport Performance Protein – is a broad spectrum formulation of synergistic, complementary plant-based ingredients, each chosen with a specific purpose in mind. Taken regularly in conjunction with exercise, Vega Sport Performance Protein will help strengthen, tone, repair and regenerate your body for improved health and performance.( Vega Brand Shown in Picture Above)

San Nutrition – Raw Fusion Vanilla Bean- Each scoop of Rawfusion contains 21 grams of a custom bio-fermented, allergen, GMO and animal free plant protein fusion designed for the maximum assimilation and absorption in the human body. Rawfusion comes from pea protein isolate, brown rice sprouted and artichoke protein concentrate swirled in the delicious omega fatty acid rich sunflower oil matrix. The Rawfusion amino acid profile contains over 4,500 mg of BCAA’s (Leucine, Isoleucine, Valine) per 1 scoop and mimics that of whey/milk and is rich in glutamine. If you want to manage your weight, increase vitality, curb your appetite or simply want to add quality macro-nutrients to your diet… add Rawfusion Protein to your training table. You’ll be glad you did.

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Bars I nom on frequently

Vega Natural Plant-Based Protein Bars— A delicious, post-workout bar packed with 15 grams of complete, plant-based protein, Vega Sport Protein Bar is formulated to strengthen and regenerate muscles. Like Performance Protein, Vega Sport Protein Bars feature SaviSeeds, a rich, plant-based source of the amino acid tryptophan and Omega 3s. Enjoy Vega Sport Protein Bars after training or use it as a delicious protein-supplementing snack.

RAW REVOLUTION Organic Raw Food Bar– Raw, organic foods are closest to their natural state and are packed with nutrients; bars are a good source of fiber and protein bars are vegan and they do not contain gluten, wheat, corn, soy, trans fat, cholesterol or refined sugar. (Shown in Picture Above)

Pure Organic Pure Bar, Chocolate Brownie – Dark organic cocoa and walnuts with omega-3s and antioxidants. But we know, we had you at brownie. Vegan. Non-GMO Project, verified. USDA organic. Contains walnuts which naturally supply omega-3s. Certified gluten-free. Certified organic by Quality Assurance International

Organic Food Bar Protein Bar– 24 GRAMS OF PROTEIN Cold processed High energy 100% organic 100% Vegetarian Gluten free GMO Free Up to 100% Raw No preservatives, additives, salt, coatings, refined sugar, soy, peanuts or diary. Certified Kosher- (Shown in Picture Above)

Greens Plus Energy Bars, Amazon Chocolate– Greens Plus combines certified organic Green Foods with High-ORAC Superfruits, Dates, Almond Butter, Hemp protein and Honey to produce the only cold-processed, alkaline-forming, organic energy bar. The Organic Energy Bar delivers simple carbohydrates, essential fatty acids, and biologically-complete protein to supply a steady stream of energy throughout the day. Perfect for athletes seeking an edge, students, travelers, and children of all ages. (Shown in Picture Above)


and then of course……… drum roll Please!!…..
My Protein Cookies– (Shown in Picture Above)-  see recipe page – lol

Feel better- Feel Alive! :))))))))


– R

Feeling Stressed and Why Working Out Helps

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Stress Relieving

So through my life lately I have been feeling so much stress. And so many of you feel stressed as well , so I know many of you can relate .. My life has taken a huge turn because I got divorced and I needed to make a new start. Unfortunately as touched on  somewhat in “my story” section the next long-term relationship ended sadly with betrayal, broken promises and a huge hurt heart for myself.  Again I tell you this because I want you all to know this does not come easy for me.  It is NOT easy for me to get motivated.  I push myself every single day!!!  I push through my pain!  I am my own motivator and if I can help you guys I will.  I am managing to pick up the pieces and focus my energies on helping others. I  invest my time caring for people from the heart as genuinely as I can. New starts are no picnic and dating doesn’t alleviate stress either. lol  Long story short I am re inventing my life, with that being said comes a lot of stress. I promise you all exercise will help!

I want to emphasize how great a role exercise plays into this stress for me. The exercise is very therapeutic . It provides an outlet into my emotions, allowing me to channel stress and relieve anxiety. Moreover as you engage in physical activity you decrease the levels of depression.  You do not have to run a marathon. lol  Much of my exercise routine involves circuit training. My routines consist of a variety of strength training combined with cardio. While I am training my brain secretes endorphins which promote a healthy exercise high.  New research studies have shown that by including strength training into your routine you increase your endorphin levels by more than 60 percent.  So to decrease your daily stress levels and help promote a trouble-free mind add more into your exercise routine than just cardio.  And by me saying add strength training to your routine doesn’t necessarily mean weights. You can do plyometrics and isometrics.  You can do these exercises anywhere. Plyometrics involves rapid and repeat stretching of your muscles and its designed to build strength, power and speed.  And an example of Plyo would be push ups.  Isometrics involved static contradiction of your muscles without any movement. And an example of Iso would be a simple squat or plank hold for 30 seconds or however long you wish to hold.

Research showed the number one thing to reduce mental stress and most medical issues is at least 30 minutes of exercise each day. The most common form of exercise was walking. I’ll take it! As long as you’re getting up and doing something makes me happy and proud.  Do not put your health at risk! You will be happy you did it. You will also feel much better about yourself . So what are you waiting for .. Gooo!

Better Dating Tips!

Lets have some fun.. I am here to help the people who have troubles with dates or in general making friends.  Or well I am here to just flat-out amuse some of This definitely will not be the first I write of this topic regardless  if I am in a relationship or not I will always try to give advise on love and relationships as I always have done for people my whole life. Many of you know I am an extremely goofy woman so do not take anything too serious I say, but take most of it into consideration.

Where on earth did class and morals go?  It’s beyond my comprehension how they are deteriorating. I am praying dear lord we get them back. Parents take more time with your children, teach and bond with them more. Teachers please try to fill the void when neglectful parents are uninvolved.

Being single I have tried to date, but find that I would rather just go out with my friends and meet people for many reasons.  One major reason is because I am pretty selective.  I’m not into the speed dating or the serial dating so they call it. lol Another reason could be that I am just not into meeting up with guys and feeling like I am under pressure. Many times these dates feel like job interviews . Blah ..soo exhausting,. Who wants that? I am sure some of you can relate.

So here goes my dating advise for now.  Let me touch on a word I think has been forgotten ..Courtship!!! Do you guys remember what that is? I feel like it has drifted away for some reason…ahem .. Internet dating, insecurities and lack of concern for others all are attributing factors for the dissipation of courtship. Some guys seriously need to practice the P’s  and Q’s of life .   Fellas and yes ladies you to pay attention! First of all guys do not expect a woman of with good morals and character to come to you first date. Guys make a plan, be a man and stick to it ! Simple. Can you take charge, plan something and don’t ask the female to come to your house. It it extremely tacky.

And as we continue on, the advise gets better for the  actual date day.  Hygiene is sooo important. I can not stress enough. Just in general everyday living. Please be clean, smell nice, have nicely groomed hair and NO DIRTY NAILS!! If you don’t own a toothbrush please go invest asap. Yellow teeth are very disgusting and your breath is going to be even worse! If you have a mullet please, please, please, please hire a friendly hairdresser. The neighborhood barber will do quite fine I am sure. NO mullets or patchy fuzz on your face.  The patchy hair looks messy and it doesn’t feel nice either! Trim your nails and I certainly do not wanna see dirty nails. Go get some good hand cleaner cause its a deal breaker for sure.  Makes you wonder where those finger have been. ewwww.. And I am not really sure why people wear fanny packs! I didn’t even know they still make them.. Way out of style and no longer in this decade of fashion so lets toss them.

I know most guys want a female to look all pretty so guys try equally and put forth some effort. NO tighty tight shirts, no buttons down with extra curly chest hair coming out. Looks like a bush ready to attack .  Like Donald trumps head. lol. Manscape guys really.. its gross.. If you insist on unbuttoning a few buttons if your fancy enough not to wear the tightly homo tank please shave your chest! It’s not 1979 . You are not John Travolta and they make good quality razors for this now! I shave 5 body parts and wax, thread and tweeze my face. So again let’s try to be sexy back!

rose shot glass-001

Nope . Not gonna happen!!

I touched a bunch on how you should and should not look. Now I will tell you guys some general rules. Please do not by any means think it is ok to get crazy drunk the first date. It conveys lack of self-control. It does not make a good first impression and could implicate you have a drinking problem. Do not try to get your date drunk either. Do not push drinks on top of her left and right. It’s a very uncomfortable feeling. I also get the impression you are expecting something. Having sex right away should not be what you want when you first meet someone. Have some pride and self-respect. You don’t know who you’re dealing with, where they have been and it’s just plan better when you are comfortable . Me personally,  here is a crazy SECRET I will tell you all if your still reading… wait for it, wait for it.. I DO NOT HAVE CASUAL SEX!! yep I said it!!  I think many people do, so I guess I am rare. I am not saying do or don’t . I am just saying I think you should not  be so quick to before you know the person  a bit. Me personally, I do not prefer it, nor like it, and I do not want that in my life right now.  I am praying for something wonderful to find his way to me.. Anyways back to the advise.. No pushing shots. Yuck A good woman will be turned off by this. Huge guys, HUGE,…. Do not get sloppy and try to grope on her. It is disgusting . Instantly I am wanting to leave . Are you that desperate that you have to man handle a woman. Go home and take a cold shower Jeez. No touching. Unless your date is giving you that vibe which at that point I wouldn’t want to anyways if I were you because if she s that easy she  is not worth it.

rose butt grab-001

Getting drunk is no excuse to grope!
Hands OFF! You Don’t Want No Drama

Very importantly when your on a date be yourself! Do not laugh at everything she says, do not be controlling and DO be a good listener. Be real, be funny and make conversation. Don’t be a drag and have nothing to say. Its awkward and lord is it boring. Do not kiss her butt, have your own identity because it will all eventually come out. Do not waste time it will only cause hurt and drama later on if there is more time spent together.  A Big No No- “A cheapskate” . GROSSSSS – Live a little, have a good time and don’t stress over the money. If you can not afford to go on a date then you have no business going period.

With the divorce rate up I am worried about people and relationships .  I am so worried about love lasting in our times and keeping romance alive. Guys if the date has gone well take it slow. Do not be pushy and do NOT stalk her. Do not cling to her or be annoying. You may get the nickname “Stage 5 Clinger” so beware If your looking for love enter with caution, have patience and don’t push her away.  Invest the time with her and get to know her. Most likely if she wants you to invest more time she is worth every bit of the time and her heart will be special.  Communication is key to any healthy long lasting relationship. A woman that knows what she wants wont play games and neither should a man. Mature hearts will grow in love and the benefits of these feelings will be breath-taking..

– R

Get a Sexy Stomach at Home Ab and Core Workout

Ever stress cause you just can not get that disgusting muffin top off or those annoying love handles. Honestly there is really nothing to love about them. They are unappealing and not healthy. As I wrote in my post yesterday much of getting in shape relies 75 percent on your diet. So if your eating better foods and on a more frequent basis this will help get you that flat tummy you are craving.  And it’s not hard nor long to do. Plus I did this last night at my home so you have no excuses. No gym required!

First I want you to get your heart rate up. I want sixty seconds of jumping jacks. The trick here everyone is to get the heart rate up so instead of just shaping and building ab muscles you are burning fat as well.   This way you will actually be able to see

Now the first exercise #1 – Ab Rollout  If you do not have a little roller as pictured (very inexpensive at a sporting goods store) you can also use a rolling pin or something that will roll forward. This is great for your lower back as well.

Start by placing the roller on the floor in front of you and kneeling in front gripping it. With a slow controlled motion roll it out so that your back is straight. Keeping your knees slightly bent. Keep your arms straight through-out the exercise or your cheating. NO CHEATING! Roll back up bringing the roller back under your shoulders and return to the starting position. Repeat this 25 times. If you can go more DO IT! challenge yourself! if you can do 2 set of 25 Please do it!abs 8

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roll outs are great for your core

Ok awesomeness, now I want you to jog in place for 60 seconds again increasing your heart rate.

Exercise #2 –Ball or weight lift crunches over your knees-this is for your center abdominal muscles mainly. Here I am using a stability ball. If you do not have one use a weight or a bag filled with something. Improvise people!

Start off by laying down with your feet planted and your knees slightly bent. Bring the ball or whatever it is your using up above your knees. Hold this position for a few seconds. Return back down to the starting position and repeat for at least 25 times. And yes you can do that many!! Challenge yourself! That word CAN’T is a word not used in my vocab! Repeat 2 sets of 25 .

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abs 12Cool beans! You have got this going. Giddy up for me.  Giddy Giddy Giddy..I want sixty seconds of pretend jump rope.  Again heart rate get it back up.

Exercise #3- Leg lifts– great for your lower abs- Lay on your backs and lift your legs about a foot off the ground and hold that for 30 seconds . Repeat that twice. There is no picture for this one. Don’t worry its not that hard to do.

Exercise #4- Plank -You GOT this!!

PLANK for 30 seconds . Repeat twice.  So good for your core. Which is your abs and back.  Face down align your hands below your shoulders. Keep your knees beneath your hip. Extend both feet behind you and squeeze in on your center. Once you do these more and more you can extend the time. You will get stronger I promise. I can plank for 18 minutes!! lol.. Just takes too much time. Kinda boring. See below for picture of Plank.

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ok I want you to do butt kicks now for again yepper getting that heart rate up!! 60 seconds. Basically they are similar to jogging in place except you kick your own butt . Lift your legs back high.

exercise 5 abs 6

Exercise #5 –Crunches on the ball or floor .  First do 20 coming straight on and then I want you to do 15 Oblique crunches for each side. Cross the foot over the knee. Keeping the lower back pressed down. Lift your shoulder up and curl your body up diagonally across your body towards your knee. . Switch sides and repeat .

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oblique crunches

The above photo gives you another alternative to do your obliques . Your lying on your back and keeping your knees to the side and keeping your lower back pressed into the floor. Lift your shoulder up off the floor and curl your upper body across your body towards your knee.  Come on people lets get sexy yeah!!! Do this too. Why not?  Get stronger. Do at least 25.

Ok again time yourself 60 seconds of high knees. Its like jogging in place again but lifting your knees high up. Great . Have I said how your awesome yet!! Well I am saying it again . YEAH!!

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weighted Oblique exercise


Motion Action Shot!

Take the weight or whatever you have even if its just your arm and press it above your head on one side. Push your butt in the direction of the arm raised. The opposite hand should be pressed along side of your other leg and go down below the knee. If you can go lower DO IT! Hold for a second and then return back.

Now your done!! Heck yeah!! You did it! Should take about 20 minutes depending on how many reps you do. Keep that heart rate up in between sets . I tried listing simple things you all know to do so you can keep your heart rate up. I know you guys can do these . Get them done. Get your sexy on!! Thanks for checking my ab routine out! A little sweaty but done! Sweat will do you good!

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Eating Right and Balanced for Everyday Life

Notice how I worded the topic for this post.  Everyday life, by this I mean there is NO such thing as a short-term crash diet. I needed to cover this topic mandatory ASAP. Many of my clients and friends do not know about proper eating basics and even what food groups are about. So here I am going to break it down as simple as I can.

First I am going to tell you why eating properly is so important.  I encourage eating a balance diet to everyone every single day.  I ask my clients what they eat and the answers I get hurt my ears. Many of them just eat protein or just eat carbs and the biggest thing is not eating enough throughout the day.  OOUCHHHH to me!!  Let me tell you a balance diet contains proper amounts of necessary nutrients required for healthy growth and activity. Which is eating at the same time protein, carbohydrates and fats.  Here is the break down into these three groups for everyone, they are;


Plant Based- tempeh, lentils, edamame, beans, veggie burger, Quinoa, nuts, brown and black rice, spinach

I highly suggest trying to eat as many plant-based proteins instead of meat. There are a million reasons why and I will touch more on that in my days on this blog, but just to name a few reasons the health of our planet and the health of most individuals would greatly improve.   Diets light on meat (dead animals) show a significant reduction in cancer, heart disease, diabetes, arthritis, and newer studies are even saying Parkinson’s and Alzheimer’s diseases.


Nom Nom NOm . I love carbs. You sometimes hear many people say cut your carb intake or lower it. NOM- sense. Thats ridiculous. Balance on the numbers I gave you.  Get them in!! Carbs are very important, essential they keep you going and give you energies. Maybe that’s why I have so much!! People ask me how do I have so much energies. Well it’s because I never neglect my carbs. I try not to over indulge, but I make sure I have them. And I mainly have good carbs by that I mean complex carbohydrates such as grains ( multi-grains) and veggies over simple carbs that include potatoes and sugars. The complex carbs give me a constant source of feel good because they are slower to convert to energy. Try to limit your simple carbohydrates which are sugars that can lead to sharp rises and drops in blood levels.

Complex Carbs=

Fresh fruit

Non-starchy veggies

Whole grains and Multi grains (such as certain types of bread and cereal)

And these contain both carbs and protein



Some dairy such as plant based milk

Simple carbs=

Refined grains like white bread, white rice and enriched pasta

Processed foods such as cake, candy cookies and chips 😦 yes cookies are in here shhh moderation is key!!

White potatoes

Sweetened soft drinks



And then there is Fats. They have a bad reputation. There are good fats and bad fats. Obviously you should stick to the good ones.  Fats help the body absorb necessary vitamins and aid your immune system. Saturated fats are often found in meats and dairy products. YUCK !  You should try to limit saturated fats wherever possible as high intake can increase cholesterol and your chances of future coronary problems. Instead seek healthier fats from nuts, fish and olives.

foods containing Good fats=

canola, sunflower, olive, soy bean oils, nuts, avocados,  salmon

Bad fats=

Butters, creams, mayo, bacon and all pork, any fried foods, peanut butters (try and buy low-fat one)

Foods I avoid most of the time… GROSS!!

Whole milk, butters, mayo, creamy anything that includes dressings. .

Rose lives by at least this= 30 grams of protein, 50 grams of carbs, 20 grams of fat intake a day.  It seems to work pretty well for me. Those numbers are not exact, but they are normal for a non active day.  The numbers tweak however depending on my daily activity and my goals. For example if I am working out hard I will up the grams of all of them, especially in the protein intake to repair my muscles.

Why will I do that ..? After you work out your muscles are like a sponge approximately for about 45- 60 min. if your give your bod protein it will rebuild and repair the microtears in the muscle tissue. By doing so you reduce the soreness and increase your sexy muscles. And the more muscles you have guys the more calories you burn at rest which means you can eat more cookies.. opps I mean just eat more. lol


Many fad diets that promise and often deliver fast weight-loss are unsustainable because of their imbalance and inability to provide vital nutrients.  This is why you feel like total crap when you try doing them. A balanced diet will enable the body to get the correct fuel to help manage weight and energy levels.  Crash diets and improper training  can cause decreased energy, performance, and strength. Also it stresses your body out, can reduce immunity and add to early aging.  Usually your muscles are affected and you’re not losing fat, only storing it.  But proper eating and exercise leads to long term fat loss and lean muscle.   So why wouldn’t you do this!!!!  Proper balance diets and engaging in exercise will increase your fitness, give you a sexy a$$, increase endurance,  delays aging and reduces disease. So don’t try to cheat the system and starve or take crazy pills. Trust me you will feel and look a whole lot better. Get it done!! And do it Right!

– R

Get the Bleep Up and Go Run! My Worth Ave on Palm Beach Run

So you guys want motivation huh?…. Many of you guys ask me to motivate you well here is a little secret in case you didn’t know …I want you to know just because I work my BUTT off doesn’t mean I am always motivated. In fact I am NOT.  I have to push myself a lot! I just think of how much better I will feel when I am done and the benefits. I  say to myself  get the he!! up and DO IT! How do you think I can justify or allow myself to ram cookies in my mouth! lol.

Motivational tip,find a place or exercise you like and make  a promise to do it a few times a week. I am taking you guys on a special little tour of where I go run a lot.  Its Palm Beach.  Yep, I like the Beach, the stores and the scenery. Plus its clean, safe and just damn straight beautiful. Worth Avenue is to Florida what Rodeo Drive is to California. Worth Ave is a gorgeous shopping district that includes smaller alleyways known as Vias off the main avenue. The landscaping alone is amazing. I enjoy looking at all the designs in the buildings and the new merchandise the stores have to offer. I love going at night because I own it! Its quiet peaceful and no one in sight. I am the only one besides the palm beach cops there at night. And they are too busy eating donuts to care about anything else. lol

worth Ave

150 Worth Ave – Shops and restrooms

So I drive over to Palm Beach and park. I usually throw my keys behind the clock tower at the end of Worth Ave. so I don’t have to carry them while I run. I usually start by running down the block on Worth Avenue and I always go to the second story bathrooms at 150 Worth because my bladder is relentless. Lol.  After that I love to smell the restaurants while the last of the food is being served for the night if any of them are still open by the time I arrive.

worth ave

So cute the window browsing is..

So while I am running by some of the shops I decided to take some pics so people around the world that have never seen Worth Ave can now see it through my sites. Looking through this window I had to take this picture because I love Seahorses.  Do you guys know what a male seahorse does? The male seahorse becomes pregnant and gives birth. Who could ask for a better man. lol

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Worth Ave

Pretty Street View with No one in sight:)

Pretty Street View with No one in sight:)

Here you can see how peaceful and ever so beautiful at night. I can run zig zags in the streets all night long It’s just me and Worth Ave .  It just so happened to be 54 degrees , an unusually cold night for Florida, but it doesn’t stop me. I might look frozen in the picture as my face was a little numb .. haha.

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Side shops and restaurants

Running through one of the Vias I wanted to take a picture and show you all how pretty. Ahh, and the Smell of Cha Cha’s bar and restaurant was killing me . My stomach is always growling. My metabolism is burning away which believe me is great, but also when it comes to your blood sugar level dropping you tend to need foods and  you need them quickly.



Here it is the money shot. I couldn’t help it! I was running and I got so hungry It felt like I could eat the stores and then one of them teased me with cake in the window. That was not very nice of them! All that separated me to my glorious satisfaction of nomming was glass! This store should be arrested for this! It should be a crime to intensify someones  pain even if it is just hunger pains. lol.

wort ave 2

Ahh again drooling, look Jimmy Choo’s , where you can find  kick ass high-end shoes, bags and other accessories. I would love to go in and buy out the store One of these days. This is just one of many luxurious designer stores on my run.

Now its time to run on the beach for a bit yup even in the dark. Sometimes the moonlight is all you need. But even if the moon is sleeping you have your night vision.    Running on the beach is great exercise but can be kinda tough so go at a comfortable pace. Just be happy to be running and never for a moment be hard on yourself.


Beach at night on Palm Beach

Enjoy all of lifes natural beauty and what the earth has offered us. Avoid making sand angels because the sand will get in all your clothes including your butt.  ;p As long as I have my legs I will forever be a fan of running on the beach.The smell with the breeze of the ocean is one of the greatest joys that some of us do not realize or stop and appreciate sometimes. But I  do, down to the cloud formations and the stars shining in the night. Sometimes I see shooting stars and I know they are Gods Angels telling me to keep on pressing forward, gain strength,  help others,  and spread the love I have inside.

worth avenue sand

written in the sand.. Fit By Rose
My Destiny

What Do Woman Really Want?

Recently I have especially been asked to answer this question “What do Woman Really Want?”  Love, Love , Love that I was approached with this question and topic to touch on!  I think its cute and I’m flattered.   Marcello Graziani was the one to bring up the subject and Tyler Dowiak asked me to answer.  Before I answer what woman want I am going to touch on what they certainly do NOT want. It is a complete MISNOMER that we like games and a guy that’s a complete DICKHEAD! By NO means do we want a jerk!! You guys are really ridiculous  to believe that and you truly will live a life without real love. Why in the hell would you not treat a woman with respect? Please don’t listen to foolish guys who obviously are confused.  A real man does not play games,  he values his woman. What happens is that you hear too many sad pathetic stories of how a relationship got comfortable and things started to get abusive. Most likely the woman stay with hopes that their boy changes back to who they thought he was. No woman likes to be abused.  Let me repeat that once more for all you fellas.. NO WOMAN WANTS TO BE ABUSED!! I am involved with many people trying to help them through their abuse and hard times.  It is a very sad thing when this happens and I can say I have been through it myself . Cowards abuse not real men. Don’t ever lower yourself into this category.

Now if your just starting a relationship please fellas do not be cheesy and ask her for phone pictures. And for the love of God do not take self in the mirror pics and send them to her. Its ok if your already in a relationship, but not if your just getting to know her. Its distasteful, shows lack of respect and class. I know if you’re doing that with one girl you’re doing that with others… So why should I feel special? I refuse to be a part of a guys immature show off photo gallery. Ladies I can tell you first hand that guys pass your pictures around. I have seen my roommates and neighbors do it with their guy friends.  Cracks me up when guys send me pics of just their body, including  their stomach or chest and cut off their heads. LOL I don’t get it!  Is that a sexual thing? I think the face and the eyes are so important. The eyes are the gateway to someones heart and soul. And I would prefer to see your smile . And please have all your teeth. And if they are yellow stop smoking and get some whitener. LOL

mirror use selfie

What NOT to do!!

Now that I touched on what we do not want I will tell you what we desire.  Men can you handle the real answer? Do you really wanna know What Woman Really Want? Or do you just want another excuse to stray away from giving it to us? Do you just wanna gripe and say you don’t understand us while you retreat.  Do not be a pussy! While I can not speak for every single woman on this planet I can say the majority of us want a VULNERABLE MAN ready to lay down his heart for love. There it is fellas . I said it. Are you willing to show your vulnerability for a woman? I think that if you really want to win her heart and the feelings are there inside it will come natural .  You will want to be with her,  spend quality time with her, shower her with attention and make her feel like she is the most special woman in all of the world.  Put her first before anything else and make her feel that she is your greatest friend. A man, a man  who can so deeply stare into your eyes and not stop, hold you so tight that you will never want him to let go. Share your deepest feelings with her as you open your heart.   If you feel you have found that one wonderful love that you connect with then you Fight for her and go out of your way to show her you care.  Show your character and integrity. No matter what happens she will always have those memories in her mind!  The memories, good and bad so make them amazing.

I think in today’s society the internet, social media, and online dating is causing people to lose their drive to be patient and put effort in one solid relationship. The accessibility to move on to another makes it all to easy so people just bounce around. They think the grass will be greener and in most cases it truly is not. Guys if she means something to you prove it.  And sometimes having patience is the greatest reward . An easy woman undoubtedly will not be a treasure.

Of course being able to provide for your woman is an added bonus.  I am not talking about a sugar daddy guys! Do not twist what I am saying.  Make a woman feel as though you can give shelter, food, support and the worry free notion of becoming a full-time mother.   Providing doesn’t necessarily mean monetary items, but also very importantly encouragement to make her a better woman.  When the woman feels cared for,  love is given and she feels secure, she should indefinitely return those feelings to her man. It is of a womans nature, her maternal instinct to love and provide so that will come out for you, but we so desire that to come first from you so we can fill our role.

real man 2

So many of you that know me are aware of my relationship history, but for those getting to know me welcome to my journey of life, love and fitness. As I progress on this blog I will touch on my relationship stories and dating.  Most of you will be entertained to say the least. Been married and the relationship lasted 15 years! Yup people 15 years ..  I was very loyal, but was ripped apart by him.  I reluctantly found myself in a relationship about a year after my marriage and unfortunately he ended up hurting me tremendously me as well.   I am hoping Mr. Vulnerable can surely show me what a real man is about.  So NOW I must be super selective in my choices.  I know my worth.  I have so much love to give in my life , I give it to my friends and peers, imagine when my Vulnerable man comes forth. I will give him more love than he can handle.

Love and Peace

– R

WAKE IT PEOPLE!! Organic and GM Foods

Gosh I can go on and on about these two subjects, but I am going to sum them up as best I can so you all clearly get the ideas I am conveying. Where to begin… Well let me ask you this .. Do you know what you’re buying when you food shop? Food shopping is so important for you in so many ways. Everything you put into your body effects you. The food you eat can change your mood, your energy levels and most of all have an impact on your health.  Energy levels big topic ill touch more on for you guys in the future, but eating clean and smart increases your energy and gives you more stamina. Hint Hint.. Lol  Anyways, I want you guys to read the labels please.  Take the extra time to do it.  WAKE IT UP!!!!! PAY ATTENTION!!!!! LISTEN AND LEARN!!

Ok people some of you have no idea what Organic means, so here I go breaking it down for you. Organic  means that food is  grown without the use of harmful chemical pesticides, weed killers or fertilizers.  Organic foods do not involve Genetically Modified Organisms (also known as GMO’s or GM foods). Organic foods are not processed using industrial solvents, irradiation, and do not contain chemical food additives. Organic farms tend use traditional methods, which involves all natural pesticides, weed killers,  and mulch.  The farmers also practice field swapping in order to produce healthier crops.  NASTY!! I Don’t understand why anyone would want to buy anything other than organic. You don’t willingly want to ingest poison do you?

So when your shopping read for these labels. Pay attention to what you’re buying. And don’t be a cheap ass!  These products may be a few cents more but isn’t your health worth it? Your gonna save on those  future doctors bills in the long run.  I am happy knowing the money is going to support farmers who practice organic farming techniques, which are less harsh on the environment and less harsh on animals and better for me!! Living a cleaner life, helping reduce pollution should be a concern to you and your family. I know its worth it.

So you know organic foods are healthier for farmers because they are not  exposed to the horrible chemicals day in and day out. The animals and plants raised organically are healthier as well.  Same theory for you as a consumers ingesting vegetables that have been treated naturally leaves less threat to your health.  On the non organic argument, researchers say you can wash off the chemicals and  have no negative effects . Umm yeah sure,  I am not taking my chances. I am much more confident eating food I know is not contaminated thank you!!

bananna gmo


So I am going to touch on the Genetically modified foods (GM foods)…  YIKES!! SCARY Shit!

This is going on everywhere . Guys we need to know what is happening especially for our children and our future generations.

GM Foods are derived from GMOs (genetically modified organisms). GMOs have had certain changes made in their DNA by genetic engineering techniques.  DISTURBING!!!!! GMOs are microorganisms, plants and animals that have had their genes altered.  UNNATURAL PEOPLE!! Usually they are modified either to further scientific research or to alter the food supply. Most common GM food includes adding of antibacterial genes to plants, making new foods by mixing genes from one to another, and adding animal genes to plants and vice versa.  YUCK!!! And lastly  the introduction of  genes that make organisms bigger or harder. I know some men that may need this .. SHHHH lol.. little Joke. On a serious note all of that sounds pretty wacked to me. Why the hell would we willingly want that in us??

Be on guard  for some of the most common genetically altered foods.  The top GM foods currently are  sugar beets, rice, corn, dairy products and soybeans. Millions of farm animals are fed genetically modified feed. Products that are genetically modified do not have to be labeled.  Sadly enough, but that will be another days discussion. But as I stated earlier read the labels closely at the store. Don’t dick around! The best friend your body has is you!

tofu non gmo

  Yes that’s my tofu and I am pointing out to you guys what it says. It’s safe to Nom out on this . Lol

To be fair I will state the benefits of the GMO that is being talked about. The advocates say that they GM foods have a better quality taste and that  the produce will  keep longer. Studies have shown people chose a GM tomato over ones that were not.  BLAH!!! lol Studies say that animals withstand factory farm conditions and they have fewer  health problems. CONFLICTING READS ON THIS> It is  also said that farmers won’t have to spray their crops any longer because they will have a tolerance to resist pests. Some of their foods will be modified to contain additional vitamins and minerals.  Hello I know we are perfectly capable of getting our adequate supply of what we need without the modification process. OPPPs sorry trying to let them have their say..  Arguments state that this will help people in countries not getting the sufficient amounts.  Well here I go again interjecting.. There is also serious concerns about the ethics behind scientists manipulating the genetic makeup of food used for consumption, with no true understanding of the long-term effects on human health.      It is clear that this debate will continue until more research is done, and more information is revealed. But Honestly I think it’s a fast make money political greedy scam. The concept is to make faster, cheaper and more quantity, but in reality its taking the same time to create these crops and the genes are still altered with all kinds of risks to us.

I must voice the studies on the drawback for the GM’s.Introducing plants and animals that do not naturally occur into the ecosystem could have devastating effects on current species due to cross breeding and cross-pollination. This could have negative impact on our environment.  Herbicide resistant plants could spread their trait to weeds which would make them harder to kill.Making plants and animals that are resistant to bacteria . In turn this makes bacteria  stronger and harder to kill. Making plants herbicide resistant can lead to weeds that are herbicide resistant as well. There have been isolated incidents of animal deaths after eating genetically modified foods that are identical to foods being sold to humans.

Genetically modified foods have the potential to cause increased allergy reactions in people as well as nutritional problems .  Some people with specific sensitivities have already been reporting increased allergic reactions to GM foods. Recent research has findings that indicate GM foods are potentially dangerous and could create new forms of disease and nutritional problems . Animal tests with GMOs resulted in test subjects developing FATAL allergic reactions, genetic defects, and more. Another negative aspect of GMO’s is their frequent cross-pollination with non-genetically modified organisms.

Animals that are ingesting crops that have been genetically modified to produce the pesticide Bt (approved for human consumption in the United States) have died by the thousands,(SICK)  while animals grazing on a non-GM version of the same crops remained unharmed. Upon autopsies, researchers have found black patches in the animals’ livers and intestines, internal bleeding and other signs of Bt poisoning. ( HERE IS WHERE I PUKE!!! ) OK I am back.. LOL Farm workers have begun developing allergic reactions upon handling Bt corn, similar to the effects experienced by people exposed to Bt spraying.

AGAIN I CANT STRESS ENOUGH…Seek products that are specifically labeled as non-GM or GMO-free. However, it is rare to find products labeled as such. Research websites that list companies and foods that do not use genetically modified foods. I will touch more on this in the future.

ceral non gmo

soy and almond milk non gmo

Notice the NON GMO labels on the Soy milk and Almond Milk . Although it is said that GMO’s are found highly in soy . I am showing you guys that you can still buy soy items that are very good to ingest.

Lastly to sum this topic up I want to talk about our future, our Children and how this may affect them. Children  are three to four times more prone to allergies than adults. Infants below two years old are most susceptible to have the highest incidence of reactions, especially to new allergens encountered in the diet. The slightest amount of allergens may cause reactions in children. Breast fed infants can be exposed via the mother’s diet, and fetuses may possibly be exposed in the womb.  Studies show that babies exposed to GM products could lead to a dramatic rise in allergies. GM corn is particularly problematic for children, as they generally eat a higher percentage of corn in their diet.

Every wonder why the kids today are mush bigger than the previous generations. A huge cause is what we are feeding them. Milk and dairy products from cows treated with the genetically engineered bovine growth hormone contain  increased amounts of  this hormone which has been associated with breast and prostate cancer. Studies done by The Council on Scientific Affairs of the American Medical Association and the Cancer Prevention Coalition shows digested products absorbed,particularly in infants, produce hormonal and allergic effects. The GM milk is inducing premature growth and breast stimulation in infants, and possibly promoting breast cancer in adults. HEARD ENOUGH YET!! I know I have, but wait there is more..

Children are more susceptible to nutritional problemsWorldwide studies have shown that  genetic modification could lead to unpredicted harmful changes in the nutritional state of foods. It is highly recommended that potential health effects of GM foods be rigorously researched before being fed to pregnant or breast-feeding women, elderly people, those suffering from chronic disease, and babies. It is also found that  GM foods can affect the sexual development in children due to the unexpected changes in estrogen levels. It has also been found that even small nutritional changes could cause bowel obstruction and irritation.

Children are in danger from antibiotic resistant diseases.  GM foods have antibiotic resistant genes which in turn will cause our children to be at risk for facing antibiotic  resistant strains of bacteria.  The antibiotics therefore will not be useful in helping them fight infections.

Hope you learned a bit from this.  I want to give you guys a better understanding of whats going on out there and educate you some on keeping on guard. With this information be wise to protect yourself and your loved ones. I seriously want you guys to be aware of what your eating and  what the future holds for our health as greedy corporations will twist the information as best they can to make a quick buck.

– Peace and Love
– R