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Showing posts with label motivation. Show all posts
Showing posts with label motivation. Show all posts

Monday, August 23, 2010

Growing Up in a Immigrant, Big Hearted Family

This morning I reflect on my childhood and how it affects my outlook on life and feeling towards those in need. 

By the way, happy birthday Mom - I love you

My parents immigrated to the United States, immediately following the Vietnam War in the 70's.  Their young marriage was going through a massive challenge that no one could have anticipated..... the war separated them from 1975-1979: 4 years on different continents, post-war environment (family members becoming prisoners of war, communism taking away family business and property), and a young child (my older sister) in the middle of this.  Neither of them wanted to be separated, but war circumstances dictate above wants.  In 1980 they were finally reunited and I was born (can't imagine the stress of an unexpected baby on top of not seeing each other in four years).

But they fought for their family, home, and their new life in America.  My father became a refugee social worker and during my childhood we also fostered refugee children... alot of fun in my house from a kid's point of view!!  I watched my parents selflessly raise many children like their own, be there at the toughest points in their lifes, and make a difference.  We were certainly not a rich family, we had middle class struggles and my mother often worked two jobs to add supplemental income.  I believe that it was my parents' love of children and conviction in representing a stable home for kids to look up to which kept them together during the tough times.

I saw them go through immigrant challenges while growing up: they spoke/wrote broken English, had a tough time tutoring me on my studies because the curriculum was in a non-native language (luckily I was quite nerdy, enjoyed self study, reading by myself), cultural differences in raising your children eastern vs. western culture style.

Until I moved to a foreign country in my adulthood could I appreciate what its like to be "a fish out of the water" as a foreigner.  And still, I had the advantage of full corporate support, a top education, and resources.  My challenges as a foreigner were minute like what my parents experienced, yet was enough to teach me to appreciate the depth of their character.


"Hardship builds Character."

My inspiration to succeed is based on this story.  I work hard to honor my parents and allow them to live their dreams vicariously through me as I am a product of their life's efforts.  They missed opportunities in life because of the war, communism, having a family to raise, and providing stability to kids who needed role models to look up to.

Surround yourself with those you admire for their character, intellect, selflessness, and drive.

Stories like this are the foundation of America's Declaration of Independence and can be summed up from the direct quote -

That all men are by nature equally free and independent, and have certain inherent rights, of which, when they enter into a state of society, they cannot, by any compact, deprive or divest their posterity; namely, the enjoyment of life and liberty, with the means of acquiring and possessing property, and pursuing and obtaining happiness and safety.

We hold these Truths to be self-evident, that all Men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

Q&A - Self Confidence

Here's a question that I received via email which I would like to share with you...

------
Q
Thank you for getting back to me Natalie. It is amazing to me that you are so diversified in the fitness/modeling/photography industry. I have some modeling experience as well.

I have struggled quite a bit in the past few years. I was in an emotionally abusive relationship for 2 ∏ years and I allowed that to eat away at my confidence. I finally got out of it about 9 months ago, but have not been able to truly motivate myself to get back in the shape I used to be in. I grew up dancing and absolutely loved it. I stopped dancing a few years back though. I also love kickboxing and regular gym workouts when I’m motivated. My eating habits are also not the best. First of all, growing up I was super skinny and never had to worry about my weight. I could eat all the fatty foods in the world and not gain a pound. Now that I’m a little older, this is not the case anymore. I am also a stress eater. So, I really need help with my eating habits, because they have never been great.

My main goal is to be confident with myself. I want to be a healthy person and feel great.

I am 5’5” and about 139 lbs right now. This is the heaviest I have ever been. The last time I really felt great about my body was a few years back when I was working out hard and I got down to 125 lbs.

A
I can understand your struggle with relationship and how it impacts your life... I went through a tough breakup myself a few years back and it was the negative energy from that experience that I channeled into my fitness (otherwise would have eaten me alive!).  For myself, I said that the “greatest revenge is massive success” so that was part of the motivation to move to Europe, start a new life, and to transform my physique into a world class one. 

My mother also gave me wonderful advice during this time and that was "When you are having the worst day, put on some nice clothes, do your makeup and hair, make yourself feel beautiful, go outside and put a smile on your face. Your day will feel better." The little things you do to improve your life and how you feel makes a huge difference.

Set yourself a goal of losing 2-3 lbs a month and determine when you would reach your goal weight.  I’m 5’4, 130 lbs off season and 122lbs on season @ 16% bodyfat ( I carry a lot of muscle).  I used a 4 month goal and did weigh-ins every week to keep myself in check.  You can do it!!  Here’s a blog that I wrote on my motivation to stick to my program.

Here’s an interview that I did that is extremely comprehensive regarding my lifestyle, diet, exercise, motivation, life goals.

In addition, take a look at this site which features interviews of many normal people like you and me who are now fitness models or fitness competitors.

Best of luck, let me know if have any questions and I’m rooting for you!

Natalie

Wednesday, July 14, 2010

Multi Page Feature in Ultra Fit Magazine (UK)

Thanks to Ultra Fit Magazine for their kind feature.  I also contribute articles and photography to them as well.  I just love fitness.

(Click to enlarge)


Saturday, April 3, 2010

Kevin Levrone and Shawn Ray Revisited

Why Revisited? Check out this video from back in the day:



Went down to Costa Mesa, CA to Club Z Gym to shoot IFBB Hall of Famer Kevin Levrone as he was getting himself into top shape as he prepares for a new movie role.  Shawn was interviewing him for Muscular Development magazine.

Kevin is working on several projects now including the Levrone Nutrition Line.

Biography
Kevin Levrone was born to an Italian father and an African American mother on the 16th of July. He is known as a pro bodybuilder, actor, singer of the band Full Blown, and blogger and fitness guru on The Levrone Report, launched in 2009.

Kevin has 22 professional IFBB wins. He's an eight-time world champion, won the Arnold Classic two times ('94 and '96), and came second at the Mr.Olympia four times over the span of a decade ('92, '95, '00 and '02). He has not officially announced his retirement.

Levrone has made a career for himself as an actor. His first film was Backlash following up with Redline and I Am.

On March 25, 2009, Levrone launched The Levrone Report blog in which he resumes his training and provides tips and philosophies on a wide range of subjects.


Tuesday, February 23, 2010

New Interview with SimplyShredded.com


Check out my latest interview here.

Saturday, February 6, 2010

I'm now a "Diva Blogger" on FitnessUniverse.com!

I'm proud to announce that I'm a new DIVA BLOGGER on my federation, MuscleMania/ Fitness Universe, website!

As the federation's 2008 MuscleMania Italia Ms. Bikini Champion, 2009 MuscleMania Europe Ms. Bikini Champion, and 2009 MuscleMania Europe Model Champion, I'm excited to continue supporting this awesome federation and promoting good natural health and fitness.

Wednesday, December 23, 2009

BodyBuilding.com's Wallpaper of the Week!

I'm proud to announce that I'm this week's Bodybuilding.com's Wallpaper of the Week. They are ranked as the #1 resource and supplements shop on the Internet. What an honor to be in amongst these top inspiring athletes represented on the weekly wallpapers.

Friday, November 6, 2009

Zanetti Diet - 2 weeks Out from FAP

I opened my Facebook today and this is how the message started...


CHANGES TO THE PROGRAM
Small changes but important

Turin Nov 6th 2009

Miss. Minh Natalie (Nutritional and physical preparation to the Miss Bikini contest LasVegas 2009)

Age: 29

Height: 163cm

Waist 67cm. -1 to be taken to 65

bodyfat % considered 20 – 2 % to be taken to 18 %

Weight: 56,7 kg To be taken to 55 kg. at the competition
I think that a reasonable weight could be 55, no less, in reason of the time available and the fact that you had physical problems

We do have approximately 2 weeks to loose 2 kg.
I made few adjustments......

5 lbs in two weeks, this is gonna be fun!! :P

Sunday, September 20, 2009

2 weeks out from the MuscleMania European Championships

Thursday, September 10, 2009

LA Muscle Sponsorship

After having recently worked with LA Muscle TV in London to film a segment covering a couple of days in my life as an international model and published photographer, the company today confirmed that I am now also a sponsored athlete.  Yippee!

It's recognition like this which keep my motivation up in this sport.  Living the competitive fitness lifestyle proves that the rewards far outweigh the sacrifices.

SMD: Day 4

Day 1: 132lbs
Day 2: 127.2lbs
Day 3: 128 lbs
Day 4: 128 lbs

Holy crap I feel like crying today just from the fatigue from diet and exercise.  It's not a voluntary kind of crying I feel like doing, more like my mind is completely blank and the body wants to do that because it's unhappy.  (although writing about my body in the third person is actually giving me a little laugh though). 

I got to this same point mentally last year in the last two weeks when I prepped for the MuscleMania Italian show, just demolished myself at the gym and lived on salads and protein.  Let's just say that my boss wasn't too happy about my work output as I couldn't remember much during this time.  Actually, it's kind of like living in the movie Memento, the dude with the short term memory who has to write himself thousands of notes, take Polaroids of everything, and tattoo the most important things in his life to his body.

Yesterday I did 45 min cardio (30 min HIIT stepper and the remainder on the treadmill) followed by 4x15 straight legged deadlifts and some chest work (I think, can't really remember!).  Came home at 10pm ish and baked all of my food that I bought.  Got some great recipes to share with you in the next few blog posts!

Probably had about 1200-1300 calories yesterday, all very clean. 

Weight is holding steady for the last couple of days however I see my abs clearly leaning out.  I'm holding water for the next few days until my cycle is over so no worries there. I bought 12L of SPA water which is a very light water, minimal minerals which I will drink during my last days.  Starting to plan out the depletion phase that will occur during my last week before the show.

My favorites during this time are:
  • B-50 complex: keeps me awake.
  • Coffee. Ditto
  • Glutamine: Recovery
  • CLA, BCAA, L-Carnitine: Fat burners and aminos to process protein more efficiently.
  • VPX Clenburtrx Hardcore: This is a recommendation from Rob. Crazy energy on only 1ml. FYI, this is an OTC product, not real Clen!  All of my federations are natural only and all athletes go through doping control.
  • Metamucil Sugarfree smooth fiber: I take a huge spoonful in the morning and it keeps me full.
  • iPhone: got all my music in there, Facebook, etc to keep me entertained.
  • Sugar free Werther's Originals: a couple of these a day keeps my sweet tooth at bay.
  • Spearmint sugarfree gum: nam nam nam
  • Photoshop: endless hours of creative entertainment for this photographer.
  • Sparkling water: helps me down all of the pills
There's been a pickup in Italian interest as well, getting more messages from other fitness people, mags, etc related to my attendance of the show.  When I go into a show, I do treat it professionally with the intention to do alot of networking.  So exciting to meet all of the friends and fans who come out to support.

Wednesday, September 9, 2009

My Favorite Articles from Bodybuilding.com

There's 3 components to a healthy lifestyle: cardio, weights and diet.  Of these three I find that the toughest part to lock down is the nutrition.  I read these links below to help keep me motivated and focused.

Summer Six-Pack and the Importance of Nutrition by Linda Cusmano

Motivation and Fat Loss: A Nutrition Program for Summer Fun! by Ava Cowan

Bodybuilding.com's Female Transformations
.  The best place to get weekly inspirational stories of how women get into the best shape of their life.

Muscle and Fitness UK Online Feature

Check me out on Muscle and Fitness UK's website!

Tuesday, September 8, 2009

Scarsdale Medical Diet (SMD): Day 2

Yesterday morning (Day 1): 132lbs

Did 30 min stationary bike in the morning, 30 HIIT Stepper in the evening, 45 min of fast paced full body workout using 8kg dumbbells (walking lunges, shoulder press, tricep kickbacks, bicep curls, etc).  Diet was pretty tight, drank about 7 liters of water.

This morning (Day 2): 127.4 lbs

Go go go go go ...!

Tuesday, September 1, 2009

Obesity Lie. It's YOUR Fault, Not your Genes.

Article Link: The obesity lie. Dont blame it on genes and calories
From the metaboliceffect blog
Jade Teta ND, CSCS

Article Summary:
  • Many people still perceive the DNA of a cell as the cells brain. In the lab, remove the genes from a cell and it keeps on living. Genes provide instructions to fix a cell when it wears down, like an auto parts store.
  • The real brain of the cell is the membrane. The surface of the membrane holds thousands of receptors that interact with the hormones in your body. Remove the receptors and the cell goes comatose and dies.
  • What controls a cell? Hormones. What determines what hormones are released? The environment you create for your body: Food, exercise, thoughts, behaviors, light, sound.
  • Tribal groups with the same gene pool but living in two different geographical and cultural areas were studied. One group was fat (Western group) and the other was normal (native group). The difference? Environment.

From my own observation as a first generation Vietnamese American, I am much more robust than my parents in terms of size and bone structure. Comparing myself to my cousins in Vietnam, I’m a giant. This is clearly attributable to my nutrition, health care, and state of the art American environment. I think that this article scientifically validates what many of us can see with our own eyes and makes the link to an abnormal body state (Obesity) and the environment that we live in.

Therefore, if you are obese, it’s within your control.

Thursday, August 27, 2009

Diet and Workout Advice from a Fitness + Bikini Model

Many men and women ask me for the quick and easy tips on how to “get into shape”. So, here’s my experience with fitness and nutrition.

Keep tight on your diet.
I mean it. If you binge, it shows and consistency is the name of the game. Diets don’t work after 3 days! I take 12-16 weeks to prepare for my physique competitions because fat loss is a slow, steady grind of dragging myself to the gym day after day, week after week, feeding my body only what is considered clean food.

Cut the booze.
But I can't! How can I socialize without it?! ~Because it will make you fat, that's why. And you don't want to be the fat, drunk friend do you?

But in all seriousness, alcohol is a huge detriment to your diet because of the empty calories and the fact at that it's a liquid calorie, you often don't realize the impact. A Long Island Ice Tea is 700 calories. A typical burger is also 700 calories. (!)

Eat a good high protein/low fat diet with a moderate calorie intake.
Women: you want curves? Those are not fat pockets, honey. That’s muscle. Men: What do women want? Men with strong, healthy bodies. Your diet is 80% of the hard work and you need to fuel the body properly after all of those hours of working out. We have all seen those folks at the gym who are there regularly but why do they look the same year after year? Why do the experts of body transformations, bodybuilders, can change their physical composition in such a short time? Watch your portions, keep it high in clean proteins like chicken, fish, lean beef, etc, low carbs (potatoes, rice, breads), low fats (butter, oils, animal fats).

Eat lots of veggies.
Yes, veggies are healthy we all know that. But the real tangible benefits for me are when I’m trying to keep my calories controlled veggies are the least calorie dense food around, they fill me up with lots of fiber, keeps your system nice and clean, and don’t give me food coma like a typical snack can.

Let’s compare:
100g of raw veggies is typically around 10-30 calories
100g of fries is 294 calories

Drink at least 4L of water/day
Water keeps your skin clear, body working properly, and feeling full. When you are hungry, guzzle water and stick to your scheduled meal plan.

Start with 30 min. cardio at a high intensity and move up as you develop endurance
I like to do a HIIT stairstepper routine where I go all out for 1 minute (10 in effort), slow it down to a 7 in effort for the next minute, repeat for the next 30 minutes. When I need to step it up for competition prep, I’ll throw in a 30 minute steady state stationary bike session each morning. I’m also a fan of workout DVDs because of the convenience/machine boredom factor so mix it up, do whatever it takes to keep motivated.

Determine a weight training split that works for you, go heavy, and stick to it.
I used a 5 day body part split for most of my training: legs, back, arms, chest, shoulders and killed it on each of those days. Here’s an example of a weekly program:

Monday - Quads/Calves:
· Machine Leg Press 4 sets x 12 reps
· DB Lunges 4 sets x 12 reps
· Machine Leg Extensions 4 sets x 12 reps
· DB Standing Calf Raises 3 sets x 15 reps

Tuesday - Back:
· Machine Lat Pulldown 4 sets x 12 reps
· DB Rows 4 sets x 12 reps
· Cable Straight Arm Pulldowns 4 sets x 12

Wednesday - Cardio Only or Rest

Thursday - Chest/Shoulders:
· Cable Crossovers 4 sets x 12 reps
· DB Flies and DB Press superset 4 sets x 12 reps
· DB Lateral Raises 4 sets x 12 reps
· DB Front Raises 4 sets x 12 reps

Friday – Triceps/Biceps:
· Cable Pushdowns 4 sets x 12 reps
· DB Kickbacks 4 sets x 12 reps
· Tricep Dips off a bench 4 sets x 12 reps
· DB Hammer Curls 4 sets x 12 reps
· Standing DB Curls 4 sets x 12 reps

Saturday – Cardio Only or Rest

Sunday – Hamstrings
· One Leg in Air Pelvic Pop 4 sets x 12 reps
· Cable Lying Leg Curls 4 sets x 12
· Barbell Stiff-leg Deadlifts 4 sets x 12

Abs Workout Every other day
· Bicycle crunches 4 sets x 20 reps
· Medicine ball leg lifts 4 sets x 20 reps
· Medicine ball shuffle around seated pike legs 4 sets x 20 reps
· Side bends or machine torso rotation 4 sets x 12-15 reps

I squeeze in a session of yoga when I can to maintain flexibility.
I totally thought that yoga was way too slow paced for my hyper active personality. Then one day I gave it a try and I was impressed with the challenge it actually was. I also felt much more relaxed physically which in turn gave me more energy and enthusiasm to do my bodybuilding routine.

5 Weeks out til the MuscleMania European Championships

Progress pic this morning. Stepped on the scale and happy to see the weight is continuing to move... a tight exercise, diet plan, and new supplementation mix based on feedback from my sponsor 247FitBody and WBFF Pro Rob Riches are really helping me out.

I will be competing in the Ms. Bikini and Model categories at the MuscleMania European Championships in Milan, then 6 weeks later I will go to Vegas for the Fitness America Pageant.

Wednesday, August 12, 2009

Men's Exercise + Nutrition Programs from Top Fitness Models

I've blogged about women's diet/exercise a bit in the past since it's easy to speak for myself. It's fantastic when I receive feedback from others on how my recipes or programs have inspired them to improve their health.

Over the last few years of competing in physique shows around the world, I've been fortunate to connect to with some of the top fitness athletes in the industry, men and women alike. So, I'm going to take this opportunity to try to help out the guys out there who are interested in understanding how the best male physiques in the world get to where they are at. These fitness idols are experts in their field and have written many articles, hosted training camps, conferences, etc all on the topic of getting into the best shape of your life.

On the Agenda: Rob Riches, Simon Howard, Obi Obadike, Kendall Wood

First I'll start with a dear friend of mine, Rob "Hollywood" Riches, whom I like to call ABZILLA.




His Competition Creds:

Out of the 18 Bodybuilding and Fitness shows that he's competed in, he's won 8 of them, and placed 2nd in 6 of them. The rest he have never placed lower than 4th.

  • British Natural Bodybuilding Federation (BNBF) Central Qualifier, Novice. 1st Place. 2005 (My first ever competition)
  • British Natural Bodybuilding Federation (BNBF) Central Qualifier, Middleweight. 1st Place. 2006
  • Natural Physiques Association (NPA) Heart of England Championships, Middleweight. 1st Place. 2006
  • Musclemania, Fitness Britain. Junior Lightweight. 1st Place. 2006
  • Musclemania World Finals, Junior Lightweight, 1st Place
  • America's Fittest Model. Howard Flaks 'Best Body' award. 2008
  • FAME East Championships, Montreal. Pro Fitness Model. 2008
  • FAME East Championships, Montreal. Pro Muscle Model. 2008
  • FAME World Championships, Toronto. 2nd in the World as Pro Muscle Model. 2008

He blogs about his training and diet for the upcoming WBFF World Championships in Toronto here: http://robriches.blogspot.com/

If you need live feed action on the man himself, subscribe to him at http://www.twitter.com/robriches

Bodybuilding.com, the largest fitness community, features him with a regular spot: http://www.bodybuilding.com/fun/rob_riches.htm

And lastly, his personal website: http://www.robriches.com/

-----

Next up is Simon Howard, whom I first met last year at the FAME European Championships. He's an LA Muscle sponsored athlete excelling in a number of sports, with credentials including being a former British Karate Champion and competitive bodybuilder. Simon has also played rugby at county level and won regional powerlifting competitions. With his combination of looks and physique Simon is now pursuing modelling full time.










He wrote a nutrition article which also touches on training: http://www.lamuscle.com/magazine/article/Simon_Howard_supplement_trial

His blog: http://blog.simonhoward.net/

His website: http://www.simonhoward.net/

------
Obi Obadike. I first met him when we were competing at the 2008 FAME World Championships in Toronto and then later at the FAME North Americans. He is a former top Division I collegiate sprinter at Cal State Fullerton. was the school record holder in the 100 and 200 meters, 4&100 meter relay and a Two-time All Big West Conference honors. In addition to his competitive background, he has landed multiple fitness covers, international supplement ad campaigns for Dymatize Nutrition. His ads have been featured in magazines such as Fitness RX For Men, Men's Journal, Flex, Muscle Mag, Inside Cover of Reps, Muscular Development, (back cover of Exercise and Health), (Inside Cover of Reps), Muscle and Fitness and other fitness/bodybuilding magazines across the world.






Obi's detailed article with Australian Bodybuilding to learn more about him and his approach to keeping a tight physique: http://australian-bodybuilding.com/2009/06/interview-top-international-fitness-model-obi-obadike/

His personal website: http://www.obiobadike.com/

-------

Kendall Wood. This guy has star power written on him from head to toe. Competed with him at the 2008 FAME World Championships and had the pleasure to hang out some more at the FAME North Americans where he was an emcee.




His fitness accomplishments:
  • Cover Model- Maximum Fitness June Issue
  • WNSO's FAME 2008 Pro Fitness Model World Champion
  • WBFF 2nd Place World Championships
  • WNSO's FAME 2007 North American Fitness Model Champion
  • WNSO's FAME 2007 North American Muscle Model Champion
  • WNSO's FAME 2007 National Fitness Model Champion
  • WNSO's FAME 2006 North American Open Fitness Model Champion
  • 2006 Mr. Olympia Hardbody's Final 15 Model Search Contestant

He's got an 11 part video exercise series on how to burn fat: http://www.ehow.com/videos-on_1901_do-fat-burning-exercises.html

His website: http://www.fitnesschampionships.com/

Saturday, August 8, 2009

Motivation to stick to that @$%^& Diet and Exercise

Dieting sucks. So does having to go to the gym almost everyday. The first thought in my head when I wake up in the morning is "OMG I have to ride that bike in my living room again.." AHHHH!

Ok, now that I got my daily complaining out of the way, Nishy wanted to know what motivates me and keeps me on track. The 1st answer is that I have to be on stage in a bikini, high heels, alot of self-tanner, and and big smile. Oh yes, and pitted against a bunch of hard bodies on stage helps too. But behind the obvious reason, I always wanted those perfect abs, arms, sexy legs, etc. Who doesn't, right?


Motivation 1: Identifying Fitness Idols.

I figured out that the folks who know the most about bodysculpting are bodybuilders. They are the extreme example of discipline, diet, exercise, and nutrition. While we may not all want to look like them, no one can deny that they are walking & talking experts in this field. So, I googled "bodybuilding" and landed on www.bodybuilding.com. Anyone who wants the visual motivation can easily start with this site.... there's a big section on women in this lifestyle and they come in all shapes. I scrutinized the figure girls because while they were rock hard, they looked very feminine with great hair, smiles, posture, heels... gottta love the clear heels LOL. I love Monica Beckham, Jennifer Nicole Lee, Jamie Eason, and a few others in my top friends list. Normal women, full lives with family and careers, and rockin' bodies. I found a couple around my height so I could really see and follow what girls like me were doing to look good. Personally, it's difficult for me to relate to someone who is 5'11" because I'll never be her height/weight ratio.


Motivation 2: Working towards a Firm Goal

I have the attention span of a fly. You can imagine how long a diet lasts or an exercise program lasts for me. I knew that if I didn't have a firm goal at the end of this hard work I would just stop or relax when I felt that I "looked good enough". So, I signed up/paid to compete in the Bikini and Fitness model catagories of a physique show that was 5 months out. Now I'm screwed, can't back out now! For others, the firm goal may be a class reunion, wedding, paid photoshoot, etc. I like the idea of paying for a bikini photoshoot with a very good photographer to nail your commitment down. If you are serious about wanting to get in "picture shape", put your money where your mind is. I calculated to lose 2-3 lbs a month so that I could commit to a realistic time table.



Motivation 3: Keeping track of your eating.

If you are not accountable then it's easy to forget what you ate a few hours ago. Write everything that you are eating for at least two weeks, including quantity. Determine the calorie content of everything by looking it up at www.calorie-count.com and document this in your excel worksheet. Add everything up per day. Once your real diet is down on paper you can easily see where there is room for improvement.


How much should you be eating every day? I used this online calculator to figure out my resting metabolic rate: http://www.bodybuilding.com/fun/calrmr.htm. For me at 5'4", I should be around 1300 calories/day so I try to consume around that. I'm exercising as well so keeping around that calorie amount ensures that I will be at a caloric deficit, therefore losing fat. Refer to my previous blogs for ideas on clean eats and eating principles.


Motivation 4: How do you eat an elephant? One bite at a time.

So now you have a goal in front of you so it's time to create a plan to get there. I created an excel worksheet to calculate the weight loss so first I took my current weight minus the goal weight (let's say 15 lbs for example). Then divide 15 by the number of weeks until the goal day (20 weeks). This equals a 0.75 lbs weight loss per week. In excel, make column A the dates of every Monday until the goal and next to it Column B put the corresponding goal weight. Then do your weekly weigh-ins and put your actual weight next to it to see your progress.

Little goals are alot easier to digest and this helps keep track of your progress.




Keep at this list handy and repeat each step daily. :-)


Goal Actual

1-Jan 130
8-Jan 129.25
15-Jan 128.5
22-Jan 127.75
29-Jan 127
5-Feb 126.25
12-Feb 125.5
19-Feb 124.75
26-Feb 124
4-Mar 123.25
11-Mar 122.5
18-Mar 121.75
25-Mar 121
1-Apr 120.25
8-Apr 119.5
15-Apr 118.75
22-Apr 118
29-Apr 117.25
6-May 116.5
13-May 115

Who is NATALIE MINH?

Natalie Minh is a Vietnamese-American born in Houston, Texas USA in 1980. She was raised in the Metro Detroit area and excelled in school and sport. She graduated with honors and was accepted to study at several prestigious universities. In sport, her achievements included 2 singles position in tennis, 3 years of martial arts, and swimming. She was also active in Student Council (class president Sophomore year), Student Representative on the school district Board of Directors, elected Student Council President on the county level, community service activities with the student Rotary Club, National Honor Society, listed 3 consecutive years in the High School Students Who's Who directory, Drama Club, and earned her Nail Technician license. Other hobbies included drawing, reading, and computer programming.

In University, she earned a BBA with honors from the University of Michigan (U of M) while working full time as an IT analyst in the automotive industry, running an Ebay PowerSeller online shop, and at one point her own manicure business. Although she had a strong interest in computers and IT analysis, Natalie believed that applying her analytical talents in a broader business sense would be far more challenging and rewarding. Immediately following graduation from U of M's bachelor's program, she enrolled in U of M's dual masters' degree program - MBA and Masters of Science in Finance. She earned both masters' degrees in 2.5 years. Upon graduation she changed careers from IT to Finance.

While working for a Fortune 100 financial services company in 2007, Natalie took advantage of an opportunity to live in Brussels, Belgium for 3 years as an expatriate in the company's European Finance Center. This decision was a life changing event for her. Natalie dropped everything in Detroit, moved to Brussels by herself, and decided to accomplish some new goals for 2008 specifically - a physical goal. The first thing Natalie did after moving to Europe was to enroll in a gym, hire a trainer, and sign up for a physique competition.

For the next five months, Natalie learned to eat, breathe, and live the competition prep regimen. She extensively researched publications such as Oxygen magazine, bodybuilding.com's SuperSite, and the Eat Clean Diet by Tosca Reno and slowly started to implement the principles of clean eating and living. Her mantra during this time was "How do you eat an elephant? One bite at a time". In five short months, she tightened up her program, took progress photos, and educated herself on what was diet & exercise fact or fiction.

The hard work paid off when in April 2008 she won the WNSO FAME European Fitness Model Championship, 2nd place in Bikini Model, and received the invitation to compete at the WNSO 2008 World Championships in Toronto. She also won a modeling contract with W Fitness Models, the premier fitness modeling agency in London and was featured athlete in the September 2008 issue of Muscle & Fitness UK magazine.

Other activities that Natalie currently enjoys are indoor wall climbing, mountain biking, and aerobics. In her spare time you will find her making new friends in Brussels and discovering new cities across Europe.

Natalie's philosophy is to strive for excellence in fitness, intellect, family, and career. Her positive outlook on life and drive for excellence is evident in her upbeat personality and achievements.

Keep your eyes on Natalie Minh as she is determined to make her mark on the fitness industry.

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