DAY 5: ONE STEP AT A TIME

DAY 5: ONE STEP AT A TIME. It's official, Friday is going to be DOWNLOAD Friday. If you don't own an MP3 player or an iPod by now, you need to come out from that rock you've been under! Music definitely keeps me inspired and is a great mood changer, don't lie, you know that you strut your stuff when you hear Beyonce's "Diva". It's ok, Miss Diva, that is how the music is suppose to influence you. Your iPod should be stacked full of upbeat, workout music that keeps your heartbeat elevated and keeps your energy up!




Try these to keep you going:

• "Best I Ever Had" Drake
• "Run This Town" Jay Z. featuring Rihanna and Kanye West
• "Obsessed" Mariah Carey
• "21 Guns" Green Day
• "Heard 'em All" Amerie
• "Backwards Down the Number Line" Phish
• "Relator" Pete Yorn featuring Scarlett Johansson
• "Cowboy Cassanova" Carrie Underwood
• "Good Girls Go Bad" Cobra Starship featuring Leighton Meester
• "She Wolf" Shakira
• "Down" Jay Sean featuring Lil Wayne
• "I Gotta Feeling" Black Eyed Peas
• "La La La" LMFAO
• "Falling Away" Jupiter Rising
• "Free Your Mind" EnVogue
• "We Run LA" Dr. Hollywood
• "Womanizer" Britney Spears
• "Straight Through My Heart" Backstreet Boys
• "Dirrty" Christina Aguilera
• "Manic Monday" The Bangles
• "Diva" Beyonce
• "New York" JayZ featuring Alicia Keyes
• "Greenlight" John Legend featuring Andre 3000
• "Don't Walk Away" Jade
• "So What" Pink
• "Rock What You Got" Superchick
• "Shut Up and Let Me Go" The Ting Tings
• "Show Me What I'm Looking For" Carolina Liar
• "Sex on Fire" Kings of Leon
• "Black Velvet" Alannah Myles
• "Walk this Way" Run DMC featuring Aerosmith

 This is a great re-cap of 2009, . . .now get your workout on! Feel good and look good, it's the only way to be a 10 in 2010!

BRAVO'S CASTING FOR THEIR NEW SHOW, "THINTERVENTION"

BRAVO'S CASTING FOR THEIR NEW SHOW! Are you 20-80 lbs overweight? Bravo’s newest docu-series, Thintervention With Jackie Warner, wants YOU! Men & Women Between 20 – 80 lbs overweight Living in the Greater LA area with this info:

• Name
• Ht/Wt
• Occupation
• Contact
• Describe yourself in 10 words or less
• City of Residence
• Please attach 2 to 3 JPEG formatted full body photos

Email brandonnickenscasting@gmail.com

DAY 4: EAT CLEAN

DAY 4: EAT CLEAN. Sounds kinda simple, right? Eat clean. Eating clean, simply means to eat organic foods sans the sugar, added sodium, chemicals, and unhealthy fats, even dairy. So, I know what your thinking, you just gave me a list of the additives that make food taste good, am I correct? Well, not necessarily, what I did give you was the reason you are retaining water, can't lose the weight? always feel bloated? have skin irritations? even allergies?

It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. When you Eat Clean you eat more often. You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try. And yes, you can have a treat now and again.

Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation.

Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too skinny. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before.
Never worry about counting calories again. You will never have to diet. Eating Clean will keep you lean and healthy for the rest of your long life.
Are you listening now? I am not suggesting becoming a vegetarian or even a vegan, however, adapting some of their nutritional ways can be very advantageous to living a healthier or better you. We all love junk food, I mean that is why the US is so obese. Remember it's all about moderation, but if you are serious about wanting to be a 10 in 2010, then junk food is so 2009!

Instead opt for these foods:

•  Lean proteins (chicken or turkey breast, fish, egg whites … )
• Fresh fruits that aren’t high in sugar (berries, grapefruit, bananas, apples, pears … )
• Whole carbs (brown rice, regular [not quick oats] oatmeal, steel cut oats, sweet potatoes … )
• Vegetables (green beans, broccoli, cauliflower, carrots, tomatoes, mushrooms … )

I also drink clean:

• Clean water (through Brita Water Pitcher)
• Black tea (nothing added)
• Herbal tea

What does it mean when I say, "I eat clean"? I’m off of the refined sugar, flour, added sodium, unhealthy fats, dairy, and I’m sticking to food that is unprocessed and doesn’t contain the added gunk.


As far as the refined sugar and gunk goes, does this mean that if you’re eating clean that you never get to eat anything with refined sugar or flour in it, ever again? If you are a true sugar addict the answer is yes, just like an alcoholic doesn’t drink again, but one day at a time remains sober.

Hope this helps! Thanks Emily for the email. I don't really believe in "cleanses" or "fasts", but I do think it's important to change up your diet and incorporate more organic veggies into the mix.

DAY 3: BE INSPIRED

What inspires you in life? What makes you get out of bed each morning? Is it your boyfriend? girlfriend? best friend? brother? sister? child? What about just because of YOU? We all need things that inspire us, but at the end of the day, no one is putting the blood, sweat, and tears in except you. Our inspirations are lil things that keep us motivated to continue to push hard for the things we want in life.

For example, my inspiration is FASHION, FAMILY, HEALTH, and LOVE. How do I stay inspired? Believe it or not, I get that question asked to me almost every magazine interview. In work, we make what is called an INSPIRATION notebook, that inspires us creatively for photo shoots, looks, campaigns, etc. But when it comes to waking up each morning, the mere fact of being able to open my eyes, see the sunrise, to breathe, and to be able to walk are just a few little things that keep me going. See in the ability to understand that those gifts can be taken away at any moment is motivation to live life to it's fullest!

So, how do you stay inspired? Make a collage. I know, it sounds 3rd grade, but visual tools are the best way to stay inspired and motivated. For me, it's my laptop, I make my desktop background of my goals, photos of things I either aspire to become or want. Not sure how to achieve this, it's simple. Don't worry if you do not have Photoshop or Illustrator, just the PAINT program alone can help you 'cut & paste' a collage.

If you don't use your laptop/computer for work, make a collage with good old fashion scissors, magazines/photos, and glue on a basic piece of white paper. Place the collage on the fridge or on the mirror in your bathroom. That way it's a constant reminder of your goals. And in a moment of weakness, and we all have them, we are all human, you can reflect on the important things in life. This is also to remain humble and grateful for the things that you do find important. Always be blessed for your gifts! Life is too short to ever be unhappy. I have developed a mechanism for wanting to get over the hurt and pain so quickly, because happiness is everything to me! It is the one gift you can give yourself unselfishly that only leads to more happiness. A positive attitude is key to achieving a stable balance of heart, mind, and soul!

Now, stop reading the blog and get to work! Big goals= big work! Push yourself everyday to be a better person for those that inspire you! Have a blessed & inspired day!

DAY 2: GET PHYSICAL

Remember the 80's and a gorgeous Aussie telling you, 'Let's Get Physical', yes, even Olivia Newton-John knew that it was important to get physical. Now I know what you are thinking, I have no time. I'd beg to differ on that one, my friend. You have enough time to watch 'American Idol' or enough time to check Facebook, like 20 times, am I right?

Yea, I thought so. Start small and build up your endurance. If you are a morning person, schedule yourself 30 min every am before work or before you start your day to yourself. It's not just important for staying in shape, but it's important to your mental wellness. Yes, you are important! Yes, you matter! And yes, you deserve this time to yourself.

If you are an evening workout person, then make sure to save 30 min after dinner to dedicate to yourself. The dishes can wait! I swear! Not only will those 30 minutes make you stronger mentally, but they will also help you exert the day's energy and after a nice hot shower, you will sleep like a baby, I promise.

• Start with a brisk walk around your block for 30 minutes. Take your Ipod and get into the groove while you get your heart rate elevated!
• Not much of a walker then follow the instruction below.

Here's a healthy alternative to a 30 min walk

1. Start with arm crosses. Swing your arms infront of your body and back. Do this for 10 counts.
2. Windmills. Yes, you remember them from gym class. Alternate right arm and left arm, warming up the shoulder blades. Do this for 10 counts.
3. Neck rolls. Place your chin to your chest and roll your head clockwise, then counterclockwise. Do this for 10 counts.
4. Shoulder shrugs. Basically, its your way of telling the world or your co-workers that you can't confront, "I don't know." Shrug your shoulders up and down for 10 counts.
5. Jumping Jacks. Set your kitchen timer to 2 minutes and begin. Do not stop doing jumping jacks until the timer goes off.
6. High Knees. Set your kitchen timer to 2 minutes and begin. Raise your knees and almost jog in place. The higher your knees, the higher your heartbeat. Beginners, fear not, start slow and just jog in place.
7. Pushups. You didn't really think this was going to be easy did you? Assume the position. 10 pushups, pause, then do 10 more pushups. No cheating, get the most of your workout, push yourself!
8. Squats. Stand with your feet, shoulder length apart and squat. Make sure your back stays straight. Tummy tucked in. Arms extend out when you squat. Control your breathing. Count to 50. If you want to work on that tush, you should continue this exercise again atleast 3 more times. 200 squats is a great way to build up those buns.
9. Lunges with a bi-cep curl. Take 3 lb weights in each hand. Place one leg in front of the other and bend the leg in front, but keep the other leg straight. As you bend your knee, curl your bi-cep. Why should you work these 2 muscle groups together? It's about maximizing your calorie-burn. Bi-cep curls alone do not burn enough calories. Do this combo for a 20 count. Switch legs and repeat.
10. Repeat steps 1-9, 5 times.
    

DAY 1: MAKE A PLAN

I know it sounds cliche, but it's true. If you map out your plans to a New You and set your goals, then you will have a step by step outline of how to achieve those goals. Do you want to eat healthier? Lose 10 lbs? Have more energy?

Leave 2009's incomplete resolutions in the past, you are looking to a better future. Want to be a 10 in 2010? Here is what you will need:

• A spiral bound notebook
• A pen
• A positive attitude

Get up each morning with a positive attitude, it's a new day! Don't carry the burden of yesterday with you! I love working out every am and every evening, but that is just me. It's how I choose to start my day and it's how I choose to end and relax for the night.

This spiral notebook goes everywhere with you. To work, to the kitchen, to pick up the kids at daycare, to the grocery store, you name it. It's a constant reminder of everything you set out to do! Also, document how much water you take in, here's a good idea: It's 2010- drink atleast 10- 8oz glasses of H2O everyday.

You don't have to actually write out water, water, or even make hash marks. Simply write H2O on the paper 10 times, each time you have a glass of water, cross it out. That way you know how much water you have left!

NEW YEAR, NEW YOU

HAPPY NEW YEAR! HAPPY NEW YOU! I am constantly asked to blog on other people's websites about all kinds of things, for instance: what products I use? what I do for exercise? how I stay motivated? what's in my Ipod? I believe it's important for everyone to believe in themselves and if reading my blog helps motivate you to better yourself, then I am very honored.

Since it is the New Year, I thought besides the Fashion advice that I give daily, you can also pick up a few of my favorite things that keep me strong mentally, physically, and emotionally. It's my resolution to inspire and educate people on thinking positively and living the best life possible. Be prepared to dive into the wonderful world that is Toni. I will share quotes that move me, stories or sayings from friends of mine who I hold dear, and I will answer questions that I get emailed.

Here's to 2010! And being a better YOU!