Productive Days Off

Sawasdee yall,

I went to the movies and saw X-Men: Days of Future Past on Tuesday and it was such a great movie. There was a scene with Quicksilver that absolutely had me cracking up and we had a guy in the theater who laughed at the most perfect parts even when it was pretty silent which made the movie that much better.

Afterwards I ended up making a mini mall trip out of it and spoiled myself with a few little things! I wanted to check out Sephora because I've been in dire need of some foundation! I hate the sticky feeling and ever since I moved to Florida, my skin has been so sensitive..so I decided to go with Bare Minerals and found this awesome little to-go kit. It works amazing! You can get yourself one here!

For only $50 bucks I get concealer, foundation, touch up viel (whatever that is), bronzer, luminizer, two brushes, and a little clutch to take it anywhere with you! It also comes with directions on how to use each color and what brushes work for those. I am in love and my face feels so light and less oily with this kit now.

After using this kit, I didn't even want to "filter" this :)

Favorite face cleanser for $20! 

Mitch and I decided to continue our mini mall trip to Perfumania where you can purchase fragrances for a good price. We were messing around smelling different ones and the lady had us smell Pitbull's new cologne, which we actually really liked! After smelling countless perfumes, I finally gave in to seeing what the Pitbull woman smelled like. It ended up being our favorite out of all of them. They're made to compliment each other too which is pretty cool. It was buy one get one for $14.99 so we just split the cost even and each 1.4 oz bottle ended up around $37 bucks! Not bad and it'll last for a while. 

I didn't plan my sleepover very well so I stopped at Rue 21 on the way to lunch at Kenny's Burger Joint for flip flops! We were in the mood for burgers before our movie! 

Before the GYM!

 After lunch, the movies, shopping and some relaxing, we headed to the gym! I had a really great workout!

I used 15 lbs to curl with for the first time (this is HUGE for me) 

8 Bicep Curls w/ 15lbs

8 Hammer Curls w/15 lbs 

8 Wide Curls w/ 15 lbs

10 DB Rows with 25lbs on each arm 

REPEAT 3X 

12 bent over rows standing on a bosu with a 30 lb bar 

20 bosu pushups

REPEAT 3X

10 Lat Pull Down with 70lbs x3 

10 Seated rows with 50lbs x3 

15 minutes Treadmill: 

3.8 speed walk up 1% incline every 30 seconds until you reach 15% incline

Down 1% incline every min. Walk for 30s, then jog for 30s

Came back down to see if he was done with his workout & he wasn't so I tried curling with 12.5's and my arms were dead...he started laughing at me cuz it was pretty pathetic looking how bad I was struggling BUT that means I did damage and damage is good!!! Gotta get uncomfortable to be outstanding ;)

By the way I did ALL that thanks to this new pre-workout I added to my life! Learn more about it here!

Boss REALLY missed me these past few days and just curled up with me when I got home after my interview this morning. This is him super close and cuddly UNDER the covers. Such a sweetheart. He got his summer haircut for this Texas heat! I am so happy we don't have to deal with fleas anymore. Florida attacked my poor little man with fleas galore and he was always in so much pain. Just happy he's not being bitten constantly and can relax more! 

Ended my Wednesday off with some rock climbing which is an awesome workout. It's not only physically challenging but it's mentally challenging and builds trust and communication with the person who is in charge of the rope while you climb. We took Mitch's friend Andrew and climbed (or attempted) some pretty hard courses! We typically go to Canyons Rock Climbing Gym in Frisco TX! Tons of fun and your day pass gets you in all day! 

Thanks for reading and don't forget to take my poll or email me at advochey@gmail.com for ideas or comments you have or questions about Advocare!!! 

Ciao xoxo,

Coach Chey

April Fools & National Walking Day!!!

Sawasdee fools,

April is here and already being the best birthday month there is, bringing me lots of good luck! 

I was so so blessed to be selected and interviewed for the Spring 2014 Health Studies Newsletter at Texas Woman's University!

"Health Studies Happenings is a newsletter publication of the Department of Health Studies here at Texas Woman's University. It is published twice annually in the Fall and Spring."

Who knew that updating this blog with different tips and advice and just the way I think and see the world could be so rewarding. My passion for helping others continues to encourage me to keep doing what I'm doing!!

You can see the newsletter here: Health Studies Happenings Click on the link in the newsletter and check out what I said :)

Also, I have been trying to get the chain replaced to the necklace I got for valentines day last year since it broke. At first the lady at Sam's got a little anxious and her tone wasn't agreeable. Since I hate being yelled at she could tell I was shutting down and immediately changed her tone, spoke to me super nice and took down my information and made copies to contact me tomorrow. Great turnaround and customer service. She immediately turned my night around and I hope to get this figured out soon. See I went a few weeks ago and they did a return/exchange on it. Realizing I didn't have a chain to give them, they said they couldn't do anything. So here I am with receipts saying I made a return but I didn't and my original receipt is now written on saying it was made...soooo it's kinda a headache but there are worst things in the world to worry about and I am one lucky girl to have a diamond necklace to cause me so much grief in the first place ;)

DINNER TIME! 

Before I go on a Calorie rant...my dinner was the BOMB.COM! 

2 cups of tossed salad

2 TBSP of Olive Garden Dressing

1 slice of Wheat bread 

1 triangle of Laughing Cow Light Swiss Cheese Spread

1 Egg White 

VS 

1 Cheeseburger...boring

So I eat like 6 meals a day. They range from 250-300 calories per meal. I don't do it on purpose it's just what I notice I need to maintain life during the day. I never actually count my calories (I did for this little experiment bc I wanted to compare it to a normal fast food item) and I just eat what I want when I want...but I crave healthy foods. I really wanted a salad tonight!!! 

You HAVE to remember that calories are ENERGY...So don't get so obsessed with calorie counting. Put the good stuff in your body and the results will show...starving yourself is keeping your body driving on E! We NEED calories. Yea I just said that, NEED. NECESSARY. MUST EAT. If you don't eat you won't have energy, then you won't want to do anything especially work out at that and then your binging at night because you starved and you go to sleep and starve yourself again for another 8 hours and then you wakeup and skip breakfast because you don't want the "extra calories"...

In order to maintain the way I look, I need to eat around 1300 calories. It's my BMR (I can help you find yours if you need the formula!!) but I just said I eat SIX 250-300 calories meals a day...so you did the math...that's around 1500-1800 calories a day which is 500 over. SO why am I not gaining anything? BC I workout also. So I'm USING the energy I put in my body :) 

See how it all comes full circle. Just eat healthy. Every 2-3 hours. No low carb, low fat, low calorie BS.

 Just eat your fruits and veggies and chicken aka carbs, fiber, and protein. 

Rant over :) Thanks for reading! 

APRIL 2ND IS NATIONAL WALKING DAY!!

How many steps will YOU take to a healthier life? 

Ciao xoxo,

Coach Chey

Random Ramblings, Recipes, and Real Results

Sawasdee superstars,

I have been super busy these past few weeks. Wrapped up a wonderful event on March 21st and now onto my last and final project at Verizon! I am no longer an "intern"! Since I've completed my 360 hours, they now refer to me a "Sub" but mostly just "Coach Chey" or Chy-Town or Chy-Chy or Tiny or...I have accumulated many nicknames and they took out the "E" in the first half of my name lol.

Our Shamrock Run was a success and not only did the new Florida Region President, Mariano Legaz, come out to participate in our run (and got roughly a 19min 5K *BEAST*) but I was very fortunate to spend the week with South Sr. Area Coach Donna Sumner. It was so great meeting her and hearing how she found this career. AND to top it off we were featured on TWO local news stations! All 4 vendors I contacted came out and it was a great turnout! So proud of everyone who participated and got active and so honored to witness a company who cares enough to shut down for a few hours to instill the importance of physical activity and wellness.


I contacted American Red Cross, American Diabetes Association, Florida Health Department of Hillsborough County, and Susan G. Komen came out to raise awareness while Fit2Run and Smoothie King provided coupons. Thanks everyone!

As I am updating my blog, I'm also MEAL PREPPING! Because it's Sunday and I haven't been as game on my diet as normal. Sorry but I'm faulty too and emotional eating is my enemy...Anyways I am making Garlic/Brown Sugar Shrimp & Salmon and MexiCorn (red/green pepper mixed with corn) and Turkey Sausage. Both will be served with Brown Rice!

Here's one recipe, I subbed the chicken for salmon and shrimp bc I didn't feel like spending money when I already have awesome protein in the casa. Turned out delish anyways!!! http://www.food.com/recipe/easy-garlic-chicken-5478
And if you're hating on me cuz of the brown sugar...a girl's gotta live! Read below----->>>>
http://www.livestrong.com/article/557225-what-are-the-benefits-of-brown-sugar-vs-white-sugar/

Other Recipe***Add one clove of minced garlic with 1 TBSP of Olive Oil and then mix it all up in the pan! Corn is full of vitamins (niacin, vitamin c, folic acid...to name a few), full of fiber, and is a starchy vegetable meaning it's a complex carb so you could totally leave out the brown rice and wrap this up in some leafy green lettuce to keep your carbs low. Remember complex carbs are good for you though, especially when you are using up your carbs aka ENERGY ;)

See how easy that was. While the rice cooks, the shrimp/salmon are baking and the other meal is actually already done and waiting to be paired in containers for final landing in the fridge. (30 minutes of my life, oh man, how ever will I get my time back?) JK JK but seriously.


I also promised this recipe a while back...the banana bread nomness I made and ate in like 2 days (shared with fellow coaches of course)

• 3 ripe bananas, mashed
• 2 egg whites
• 1/2 cup olive oil
• 1 serving of light & fit blueberry greek yogurt 
• 1/2 cup coconut palm sugar
• 1 cup whole wheat flour
• 2 scoops of Muscle Gain Chocolate Protein 
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• Sprinkled on top is Berkeley & Jensen Granola with berries & 10 essential vitamins 
• 
• Bake for 20-25 minutes at 350 degrees Fahrenheit! NOMNESS. YOU'RE WELCOME.

 I must share my 41 year old mommy's results! 

Advocare 24 Day Challenge COMPLETED! 

Now she just continues her MNS & drinks her Spark until her body is ready for an oil change in another 90 days! I also suggested some Carb-Ease (white bean extract which slows down the body from making carbs into sugar & helps with blood sugar also) for those cheat meals since my momma loves a good cheat and to continue her Catalyst (amino acids) religiously  to keep her body closer and closer to toned!

So proud of her healthy choices. She quit smoking 2 years ago and thanks to me and my brother being "health nuts" as she refers us to now, she and my dad are on their way to looking, feeling, and living younger!! She told me the other day we inspire her and she wants to be around long enough to see us grow and play with her grandbabies one day. SOOO SWEET <3 and awesome that I get to teach my parents something for a change.

Check out Your Ticket to your Health Goals! and email me at advochey@gmail.com if you are interested in changing your life too :)

Thanks for reading and hope you gained some healthy and happy knowledge. Keep up the good work and always shoot for your NEXT best :) Check out elevatelife.com for some great messages. Pastor Keith always delivers!!

Ciao XoXo,

Coach Chey

Tools to Take-Over!

Sawasdee everyone!

I am coming up on 360 hours of my internship this Friday! Technically I don't need to do anymore to graduate, but I am enjoying my time here so much and really enjoy my supervisors. It would be silly not to stay here and soak in as much experience (and sun) until the end of the semester! I am honestly going to miss the people who work at Verizon and my supervisors so much, once this is all over. I hope to keep in touch with them and continue being friends. I was really blessed when this door was opened for me!

A few tools and tips that I feel has made me pretty successful so far here in Tampa!

I bought a separate journal that I solely used for this internship. It helps me keep track of everything I need. Important times you want to whip it out are:

1. When your preceptor is giving you instructions. I made sure to write down how to locate a program/file/website or how to complete a duty/task in my journal to reference back to in case I forget. Especially in your first week, it can get a little overwhelming learning so many new things. I also keep important passwords and logins just in case I need to reference back to it.

2. Keep track of your progress/projects. I write down what I've done that week so I can figure out how to organize it and update my resume.

3. Contact information. If you are in charge of a big project, make sure you write down their contact information so you can continue to keep in touch. Any important people to email in charge of different departments or important last names to remember.

4. To do lists. If it weren't for my to-do lists I would be so lost during the day. My supervisors really trust me with different things including sometimes opening and closing by myself. I've been a key-holder since the first week ;) I have several little tasks to get done during the day and writing them down and checking them off as I go really helps me stay on track.

5. Thank yous. I am currently in the process of making a list of people to write thank you notes to before I leave. I have met so many people and many of them have been very helpful throughout this internship. Between copy/scanning/printing, cafe, IT, human resources, customer service, etc...so many different departments don't realize how much they mean to me in my learning experience here at Verizon. Being exposed to a corporate culture has been so great and I can't wait to share my appreciation!

6. Questions/Ideas. Write down your questions and ideas so you don't forget to ask or share them!

7. Say hello and introduce yourself to everyone. I try my best to make everyone feel welcome in the health and wellness center. When I'm walking through the call center or to the cafe, I greet everyone with a smile. I try to repeat someone's name 3x during a conversation to better remember their names.

8. Initiative. Take the initiative to do something outside of your comfort zone. Not only does this boost your confidence and makes you a better leader, but it's a learning experience and that's what an internship is about. So maybe something didn't work out the way you wanted to, maybe your approach was better or you can incorporate a different way to do something. It's all about progress, not perfection!

9. Ask how you're doing. I try to ask my supervisors at least once every 2 weeks what I can do to improve or just in general how I'm doing. They're very honest and I appreciate all their feedback. If I knew everything, then there would be no point in this internship right? Of course there's always room for growth and learning how to take constructive criticism is one of the best characteristics you can adopt in the professional world.

10. Clean! Sometimes cleaning up and making things neat gets noticed. It's the work that not many people pay attention to or want to do. Do it without being asked and you're on the right track!

I'm going to probably blow up the blog this week. I wanted to share my healthy delicious banana bread recipe, I have a personal view I came up with on my drive home from work today and I still need to share my projects!

It's 9PM EST in Florida and I have work bright and early tomorrow at 6AM! So sweet dreams everyone!

ciao xoxo,
Cheyenne Peluso

Shrimp & Broccoli Recipe!

Sawasdee!

I wanted to share a delicious recipe I made last week for my meal prep. It came out to 4 delicious servings. I diluted the reduced sodium chicken broth with water and didn't even bother with the cornstarch! It still turned out delicious. I also substituted the rice for quinoa. That was delicious also!

I found it at http://www.delish.com/recipefinder/shrimp-broccoli-recipe-5172

 Maybe I'll post a workout to try at home next! It's been a busy day and it's only Monday! Internship is going great and I can't wait to share some projects with everyone! Now I'm off to relax and catch up on my shows :)

ciao xoxo,
Cheyenne Peluso

Superbowl Sunday & Meal Prep!

Sawasdee lovers!

I have been on the ball with my meal prep lately! I made a delicious Chicken Taco Bowl with Quinoa, Spicy Chicken Salad, Egg White Muffins, and Overnight Oats! Not to mention my ADVOCARE was delivered Saturday and I was so so excited.

So in the Chicken Taco Bowl which came out DELICIOUS! Here's what I did:
I got like 5 servings out of it :)

6oz-8oz of diced chicken breast (3 chicken breasts)
1 clove of Garlic
1 cup of Quinoa
2 Limes for the juices
1 can of corn
1 can of blackbeans
As much cilantro as your heart desires
hot chili sauce and I used as much of this stuff as I felt necessary to season with!!

 THIS STUFF <3

Cook the Quinoa according to directions first. Chop up your garlic & put a tablespoon of olive oil in the pan. Fry it a little then add chicken, lime juice, cilantro and salt free seasoning. Make sure your chicken is cooked then add corn, black beans, and quinoa. Add more cilantro & seasoning if you feel necessary. Throw in that hot chili sauce and you got some healthy goodness in your mouth!


Enjoy :)

Ciao xoxo,

Cheyenne

Sunday Funday!

Sawasdee lovers!

Before I venture out into my new city...(grocery shopping & maybe some new running shoes) I wanted to share how my week went if you wanna know whatsup!

So I worked my little butt off this week, figuratively and literally. I have been coming up with ideas left and right, some good, some bad, some that needs guidance and tweaking! I had a National conference call with all the interns for Verizon Wireless Health & Wellness Centers throughout the US and we introduced ourselves and exchanged project ideas! Two of the ones we're working on at my gym were acknowledged and asked to be forwarded to all the coaches nationally to use in the future for their centers! I've also been calling several places to come raise awareness at our Shamrock Run (5K) in March! The Verizon employees will get to walk around the call center 10x and I'm in charge of bringing some organizations and businesses out to provide info! So far I've reached out to American Diabetes Association, American Red Cross, Hillsborough County Health Department, FitLife Foods, SmoothieKing, First Watch...etc! Lots of places seem interested :) I also said we should have our chair massage guy come and give massages during/after the run/walk!

In between that, I get to train members, do fitness assessments and attend classes! My abs were shot to hell by the end of this week! Lol I had to cheat yesterday and get a Banana Fosters Shake at this place called Burger 21. I had a turkey burger so no worries ;)

I gave a member some nutrition/meal planning advice the other day. He was so amazed by how simple I made it sound. I think I will be doing that as my lunch and learn as well as distributing a "grocery list" for others to follow. Think about it, if you eat fast food 3x a day at $8-$10 a meal that's $24-$30 a day and multiply that by 7 days a week you just spend around $210 for processed, greasy, fattening food. If you go to like Sam's get a 6lb bag of frozen chicken for $11, a bag of frozen veggies for $8, and some brown rice/sweet potatoes/whole wheat pasta/quinoa you just spent like $30-$40 and made meals for the entire week...what people spend in ONE day on FAST FOOD is what I spend in ONE WEEK on all my meals. Use lemon to season chicken instead of salt! Grilling onions and garlic are great for flavor...you got it! Spend 1-2 hours prepping and you're golden and less likely to stop and grab fast food because you have food waiting at home to be heated that you don't want to waste!

I'm on Day 17 of my challenge and down 2% body fat which puts me at 17%...average for my weight and height is 18%-20%! If I want to get to show status I have to be around 10-12%!

I've been stressing out about not having friends here. I've probably cried like twice this week. It just sucks when you know you are good at making friends but have no where to make them (and it's only my 3rd week here so give it some time), that you have amazing friends that are so far away and that you're at a crossroads with your life because this is what you want but at the same time it's tough.

If I could give anyone advice I'd say being 21 working for corporate is HARD. My coworkers are married and have kids and I feel out of place. I just want to be younger again. Like what do I do with myself now? I have no "soul searching" or "finding myself" to do...I already know who I am, what I like...etc

But other than that, I'm gonna say ciao and head out!

Ciao xoxo,

Cheyenne

FRIDAY! Day 7 of my Challenge!

Sawasdee peeps!

Just a reminder that ^^ means Hello in Thai! ;)

PROGRESS IN 7 DAYS thanks to my 24 day challenge! Fueled by Advocare lemme tell ya! 

It's Friday and I'm in Florida exhausted from my workout tonight. We did kickboxing and omgsh what a workout. Jabs and uppercuts and kicks on the bag...my core is dead. But it was funny because afterwards, I told one of my mentors I used to do some Jiu Jitsu and he was like "yea I was about to ask if you had any background because I had to keep myself from falling over with some of those punches." Totally made my night! And now I'm thinking about joining a kickboxing gym just for the workout and to meet people because that was FUN?! I'm also interested in dance classes. Haha those are so polar opposite but I love to do both I just never had time for them. And I want voice lessons. And to learn how to play piano. And to ride a motorcycle...and the list goes on!

I'm just lucky to be alive and aspire to do things...friends and family who are no longer in this world are always on my mind when I'm making goals, because how lucky that we even get a chance to wake up and progress...just a thought.

DO THIS FOR A NICE CORE/ABS WORKOUT!

• Russian Twists x 1min w/ 10 lb dumbbell/medicine ball (if available)
• 
• Take medicine ball to ground on each side. Keep back and legs straight, squeeze sides. 
• Suitcases x 1 min w/ 10 lb dumbbell/medicine ball (if available)
• 
• Place medicine ball in between knees and squeeze, should feel this in inner thighs. Next step is doing a crunch but tucking your knees in while you pull your shoulders off the floor! 
• Toe Touches x 1min with or w/o medicine ball
• ...Legs straight up. reach for toes! 
• 
• 1 minute water break
• Plank for 1 minute...can do beginner/intermediate/advanced
• Beginner- on knees
•  
• Intermediate-knees off ground
• 
• Advanced-opposite arm rotation
• 
• Side Plank Oblique Crunches 1 minute on each side 
•  
• Just go up and down for a minute on each side. the smaller the movement the better! 
• 1 minute water break
• V-Ups for 1 minute
• 
• Heel Touches for 1 minute
• 
• Reverse Crunches for 1 minute
• 
• Frogger with swivel for 2 minutes
•  
• 1 minute water break
• Plank for 1 min
• Side plank hold for 1 min
• (don't move hips just hold, drop down to knees to modify) 
• Opposite arm leg hold for 1 minute on each side 
• 

That's it for tonight. Good luck and if this kicks your behind then good because that's the point! And remember abs are made in the kitchen so you can do this all day but if you're eating horrible you won't have any abs. Drinking doesn't help either. 

I'll post some recipes I found at work on Monday since they're on my files there! 

Gracias por leer! 

Ciao xoxo

Cheyenne Peluso