Intermittent Fasting 101: What it is & How to start

I decided to try Intermittent Fasting (IF) about 3 weeks ago when it was suggested that it could help me burn fat quicker and keep me on a clean eating pattern. I felt like I had a steady workout routine but I wasn’t seeing as much progress as I thought I would. Again, for me it’s about being fully aware of my body & its limits thus knowing I could push myself a bit more. I was starting to work out at least 3-5 times a week and when I told my boyfriend I wanted to step it up he suggested I try Intermittent fasting and the first thing I did was obsess over the research. One of the blogs I found helpful to educate me on what IF was and how to do it was Lean Gains. The blog goes through the different types of fasting and the actual science behind what it does to our bodies and the research that has been done. After reading his blog and a dozen other articles (this site is dedicated to IF) I was excited to begin trying it. I decided to do the 16/8 intermittent fasting which basically means 8 hour eating window (that I choose) and 16 hour fasting window.

Side note: you can have liquids (I stick to water tea & coffee only) when you’re fasting (for my coffee addicts, black coffee is allowed in the mornings – hooray!).

My 16/8 Intermittent fasting experience so far…
I am currently going on my 4th week of intermittent fasting and I must tell you all – I feel great. To say I was worried about how long I could do this fasting would be an understatement. When my boyfriend first told me about it, I read about it religiously to make sure this would be something I felt I could do and work for me. You see, I am one of those people that believed breakfast was the most important meal of the day and I NEVER skipped breakfast. It didn’t matter if I was running late or if the world was coming to an end – I’d always have breakfast within an hour of waking up.The first day I tried IF, I set my eating window from 11- 7pm so I could ease my way into “skipping” breakfast. After the first day, I felt like I could push my body to do a 12pm-8pm eating window and I would then try and get a workout in before breaking my fast. Now depending on when I work out and what my schedule allows I either do the 12-8pm or 1pm – 9pm window. In the past 3 weeks I haven’t gotten any headaches (I am prone to headaches/migraines) and I note this because I always had the misconception that if I didn’t eat soon as I woke up it would mess with my health and even give me a headache – again, it’s about awareness and being in control of your mind and thoughts.  

Suggestions that have worked for me
Life happens and if you’re like me I have a job that’s more of a 8 – 6pm and on top of that I sometimes travel for work. With that said, I had to go Austin for a couple of days and I was a little worried on how well I was going to keep up with my fasting. So of course I consulted with David to see if I should stop for a couple of days and he told me the following, “…your body is already getting used to the fasting, try to keep up with it and push your body within reason.” This was just the right push I needed because I don’t know about you but my mind is not only my biggest ally but also my biggest challenger. By doing this fasting I have seen how much power our mind has sometimes to STOP us from thinking we can push our bodies physically. In the beginning my mind was telling me, you’re going to get headaches, you’re going to be cranky, you’re so hungry just quit but I pushed through all that noise because I know why I’m doing this. I ended up continuing my fasting throughout my trip and I made sure I drank more water while I was on the plane (dehydration is real up in the clouds). Also, let’s talk about drinking (alcoholic drinks). I would be lying if I told you I don’t enjoy a drink or two or three but while doing IF I am limiting myself to red wine (2 glasses) when I feel like I want to indulge in a drink. While I was SxSw in Austin the party was sponsored by Tito’s Vodka which is actually one of the better liquors (no carb/sugar and low cal) but again you should be drinking in moderation. While I was SxSw I indulged in some vodka but I made sure to drink lots of water too (we were outside for 7 hours).

Scheduling up your week
The schedule I try to stick to is below. This is if you wanted to get an idea of how to structure your schedule. Sundays are usually the best days to see what you’re working with during the week and so you can mentally plan and prepare yourself for the week.

If I think I’m going to workout in the morning: If I think I’m going to workout at noon: If I think I’m going to workout after work:
Wake up at 7am – drink coffee and tea and lots of water

11am – workout

12pm – Meal one

530pm- meal two

730pm – meal three

Wake up at 7am – drink coffee and tea and lots of water

12pm – workout

1pm Meal one

6pm – meal two

8:15pm – meal three


Wake up at 7am – drink coffee and tea and lots of water

12pm – meal one

4pm – meal two (even if it’s smaller meal)

6pm – workout  

7pm – meal three


The IF journey
It’s important for me to remind myself to always check in with myself to see how my body is feeling and what it’s doing. I always give myself certain challenges to hit before my birthday (April 22) and I have seen the progress in doing this for 3 weeks. In the first two weeks I started noticing I was starting to shed fat around my hips (jeans were looking kinda lose this past weekend) which is all good – but again my goal is to lose fat but build muscle. That said, 4ShoFitness told me it was time to step both my workout regiment and protein intake up a notch. Right now, my focus is now to reduce my carb intake (<50g a day) and increase my protein intake. I’m trying to increase the intensity in my workouts but again always paying attention to what I’m feeding my body. My waist is slimming down but my energy levels are higher than normal. (I rarely step on a scale but for sake of my next post I might take measurements and weigh myself for actual numbers)

So, what should you eat during IF?
This is the most important part of the fasting, deciding what to put in our bodies and sometimes we make this more complicated than it should be. Honestly, I did this for so long to my personal trainer – asking the constant question – WHAT SHOULD I BE EATING? and the answer never really varied. Protein + Veggies. It’s that simple. For the first two weeks I was just trying to get used to the schedule of my eating window so I tried to eat as lean, clean and green as I could but I wasn’t focusing on my carb intake as much – again I just wanted to get my schedule and habits working. Now, as I’m going on my third week of IF I am limiting my carbs to consume at most 50g of carbs each day. Again, if I can limit eating carbs to lunch that’s ideal – but if absolutely not possible, don’t be hard on yourself and just try and plan for the next day. It’s all about honoring your body and being in tune with what your body is telling you. I try and eat 3 meals during my window and what I’ve noticed is that by eating later I have kind of curved my cravings for snacks. Usually if I’m hungry it’s just time to eat a meal and I’m ok with that.


How to get started
When I first decided to do it, I decided to start at 11am the first day because it was right in between 10am (that latest I usually have bfast) and 12pm (when I usually have lunch) this way I could end right around the time I got home from work and still feel good. The first day went well – felt kinda weird but it wasn’t awful. The next day I aimed for noon. Depending on when you can get your workout in, I would suggest trying to break your fast after your workout (again if your schedule allows). I feel invigorated if I get to workout before breaking my fast but sometimes my full-time job doesn’t allow me to do that and it’s ok. If I can’t workout during the day, I just workout after work and go hard.

I hope this post sparks some insight on IF and if you’re interested in joining me reach out to me! Like I said this is a journey and you’re not alone.

What are your fitness goals?
Are you interested or going to try IF, if so what time frame will you be trying?   


(Feel free to comment below if you’re interested in in IF and you’ll be starting this week.)
#Fit4Sho #LetsHustle

Workout Motivation: The Start of a New Fitness Journey

What a journey it has been! I wrote a post on my health and fitness journey about two years ago when I started to really start to see my metabolism and body changing. It was during that time that I started to focus on nutrition and health and looking at more natural remedies whenever I felt under the weather.

Fast forward to March 2017 and I haven’t stopped learning about health and fitness. This year in particular I have been challenging my body to lift more weights and to eat healthier every day. The most difficult part to my journey so far has been pushing myself to skip over foods that don’t provide much nutritional value and opt for foods that nourish and are good for my body. I love food so much and a year ago I was the Queen of the brunch scene and was always on top of the newest restaurants opening up – but one thing i’ve learned through this process is that balance is key.

Again, this is the start of a different type of fitness journey for me (vs the blog post I shared from two years ago) and I’m super excited to share it with you all via my blog/instagram and YouTube. From my favorite workouts to easy recipes that I’m learning along the way I want to bring you all into my health and fitness journey. With that said, I’m still trying and testing new routines to find what works best for me and in no way am I trying to convince or suggest you should be doing the same thing, again it’s about finding what works for you. Being able to share it on my blog is also a way to keep myself accountable and see what’s working and what’s not.

My goal for my current fitness journey is to be the best version of myself – and I really mean that. I want to build muscle and lose fat but my goal isn’t just weight loss–it’s to be the healthiest version of myself. I hate scales because in my mind they don’t mean much to me (unless your health physician says so). I want a healthy and toned body and that’s my goal in all of this. This is super important for me to state because a lot of times I hear so many people – especially women – talk about their bodies or working out in terms of not liking their bodies which stems from very low self esteem and this journey isn’t all about “looks”. I’ll touch on this in the next upcoming weeks but for the sake of this post I want you, the reader, to grasp that this more about living and embracing a healthy lifestyle rather than the physical looks. I am fortunate enough to also have an amazing boyfriend, David (4sho Fitness Training) who just happens to be a certified master trainer and has a pool of knowledge that I get to learn from and adapt into my routines etc. He has been and continues to be a huge part of my journey since we are both such big health and fitness enthusiasts.

Lastly, I’ll be sharing a lot of my research on certain things like vitamin/supplement information but it’s super important you do your own research as well. I’ll be posting workouts and places I go for inspiration on Sundays so if needed, you can always follow along. If you’re already on your own fitness journey I’d love to hear from you! If you’ve been thinking of starting and haven’t committed, I’d love for you to join me (even if it’s through virtual support)! Again, I can’t wait to interact with you all to create a community that’s geared towards becoming the best version of ourselves possible!

So, if you’re ready to follow my journey, I leave you with this question to get started — what/who motivates you? (feel free to comment below!)

5 workout, fitness & motivation tips!

I wrote this post back in June of 2015! Just thought I’d share with you for the good tips and to show even myself that being healthy & fit is something you work at everyday. It’s about progress not perfection. 🙂

Engaging in an active lifestyle has been one of the most challenging things I’ve ever done. I always question how such an ambitious and smart gal could find it so difficult to get and remain fit/healthy. After completing my Master’s degree while simultaneously working a full-time job, I really surprised myself to what I could do and how I could push my limits. It was indeed one of the toughest things I’ve ever done, but it made me see that I could do anything I put my heart and soul into. In order for me to really love or be committed to something, I have to grow a passion for it.

I began this journey back in September of 2014 when I had promised myself I’d make it a priority to eat healthier and exercise on a more consistent basis. Getting to the gym was one of the toughest things for me to do. I tried everything, I even got a personal trainer to show me how to properly lift weights and to teach me how to use all the fancy machines my gym offered. After about a month of failed attempts, I decided to try something new. This pretty much changed my life and has been the reason I can say I found a new passion. I began to take all the different classes my gym offered. This was the schedule I built and began to follow consistently:

Monday 75 min weight sculpting class
Tuesday 30 min core class followed by an hour of Zumba
Wednesday Boxing. Boxing was one of the most intense classes I’ve taken and I usually needed about 24-48 hours to fully recover before going to another class, it was amazing!
Thursday Either Barre or Zumba (it ultimately depended on how hard I went the day prior)
Friday Rest day
Saturday Zumba/yoga
Sunday Rest day

I was lucky enough to have my trip to the Caribbean to motivate me so that I could stick to my schedule. After my vacation, winter really took a toll on me. I really couldn’t get back to my routine and a huge part of that was because I had grown used to it. A lot of things changed too, I started a new job and that meant that I wouldn’t be able to make it to the gym classes my gym offered anymore and not having a fabulous Caribbean trip to look forward to made things a lot more difficult. So what did I do? I was proactive and took some small steps to get me back on track.

  1. I realized I needed physical activity in my life. During very stressful times, the fact that I wasn’t going to the gym really took a toll on my body. I wasn’t releasing my stress in healthy ways, so I found myself being short tempered or impatient with people. I came to the realization that going to the gym wasn’t just helping me get physically stronger it was positively affecting my whole being. After I had that epiphany, “going to the gym” isn’t a mundane task I feel like I have to get over with, it has become a necessity for my well-being and happiness.
  2. My bestie sent me an email for a promotion class pass where we could do unlimited classes in all participating gyms around Baltimore for $99 (for two months). That was less per month than I paid at my gym so this came at the perfect time. I cancelled my gym membership and off we went to sign up for class pass. Best decision ever! We have been using this for the past 2 months and we’ve been going to all sorts of classes. Class pass has allowed us to take the most diverse, fun, and challenging classes. Each week we set a day in which we choose the classes we’ll engage in during that week. From boxing to barre to pole dancing class, we’re never bored with our workouts.

My latest obsession that ClassPass introduced me to was Barre class at Pop Physique. I loved it so much that I ended up purchasing more classes through their studio! I leave every class feeling SO good and it gives me the perfect full body workout I need.

My 5 tips to those gentlemen/gals that are desperately trying to begin or need to get back on the journey of an active lifestyle here are my 5 tips to you!

  1. The more the merrier! I can honestly say that having my friends join me in these classes really keeps me motivated to not miss one class. Sometimes when either of us doesn’t feel like going, the other can make sure to remind ourselves that we won’t regret working out. Invite your friends to go with you and set dates so that you could all go for a run or class, it’ll be like an outing but with some physical activity. Win, win.
  2. Fuel your body with the right energy. Proper hydration and nutrition are really the driving force for your active lifestyle. The days I don’t eat well or properly hydrate, I can feel it in my workout. You want to feel the best both before and after your workout so make sure you get that energy through a balanced diet. Lately I’ve been juicing like crazy and it has worked wonders! I always feel energetic and revitalized after drinking my greens. ☺
  3. Be patient! Results take time and lots of patience. Don’t get discouraged if you don’t see results, just remind yourself that Rome wasn’t built in a day. Don’t focus on numbers too much try and really enjoy your workouts. Let the feeling of burning calories and building muscle in a healthy way drive you to stay patient.
  4. Have fun with it. Go to classes or go to a gym that makes you happy and makes you feel amazing. Whether that be spinning, yoga, weight training, boxing etc. find what makes YOU happy and stick to it!
  5. Find what works for YOU. Don’t go by what others say to do, or what your favorite celebrity says they do, go with what works for you. I haven’t been lifting too many weights lately, but for right now the classes I am taking are working for me. They are targeting the areas I want and are making me feel good. Yes, I want to start lifting, but for now I found what works for me and I am going at my own pace.

Lastly, a lot of my friends have asked me, how do you stay motivated? I bulleted some of the things that have helped me in case you need an extra push. ☺

  • I think about the feeling I get after an amazing workout, it’s so freeing and blissful
  • I remind myself why I am doing this. I look back and look at the times I didn’t work out and remind myself of how stressed and unhappy that made me feel. I aim to be happy everyday so I won’t allow myself to actively miss a workout knowing the effects it will have on me later.
  • I think about my health and my future. I am Hispanic, which means a lot, but for the sake of this post it means we eat a lot, and I didn’t grow up with “portion sizes” or a clear emphasis on healthy living. There are also a lot of health problems that come with genes and your diet, and when I see what my past generations have done, it motivates me to live a healthier and more active lifestyle for the long run!
  • I know + love my body! I know I am petite and that I’m only getting older and my metabolism will slow down as well. I love to eat and love to indulge, therefore I need to make sure I am doing my part in supporting my body. Some people can eat 10 times a day and not gain a pound, but I know my body and I know that I can eat while also knowing I will need to burn calories as well.

I leave you with this, a lot of the times I hear and have even probably said, I want a body like ___. Whether I am saying Beyoncé or Rihanna or anyone, I realized after working out that I don’t want a body like theirs because that’s THEIR body, not mine. I want a body I can be proud of and feel 1000% myself in and I am still working on that. I want abs and toned legs but at the end of the day I am not stressing if I don’t look like the “perfect” girl. I don’t want to compare myself to anyone because I wasn’t meant to be like anyone except my own self. This is why I encourage you to envision what you want the best YOU to look like. Yes, the Rihanna’s and Beyoncé’s motivate me (mostly through music) but I know that in the end I am me and I love every inch of myself.



Positive Energy Through Exercise – P.E.T.E

As we begin 2017, fitness + health remain at the top of my list of priorities and goals for the year. Luckily, I got to meet two trainers through my job that have motivated me to create my own fitness goals and embrace the positive lifestyle I always preach. I’m also very lucky that my bf is also a trainer & that I get to workout with. Even though I’m not quite #bodygoals just yet…this year we about to turn all the way up.

Towards the end of last year we got to participate in a photo shoot for P.E.T.E and I wanted to share the pictures and their contact info too. They train in Baltimore and hopefully within the next couple of weeks I’ll get to show you all the types of workouts we do. If you need to hit restart on your workout habits, NOW is the best time to start.

Check out the pics below:


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If you’re interested in personal training with either Pete or Nikki or simply want to learn more about P.E.T.E — visit their website at or email Pete directly at: (& tell them I sent you, hehe)

They make a pretty dope team if you ask me!

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