3 Small Nutrition Changes That Make a Big Difference

Hey Everyone! .

As you all know, its Day 1 of our Get Scary Fit, DIY Boo-tcamp Workout. You can check it here. I believe that a healthy workout goes hand in hand with a healthy diet. That’s why I want to share with youon how to eat clean. And for today I’ll be sharing with you 3 Small Nutrition Changes that Make a Big Difference in your eating habits.


We all know that clean eating requires changes in our habits. And of course, habits don’t happen overnight. As a matter of fact, it takes a minimum of 21 days to form a habit. Habits require effort, proper mind set, patience and time. You may feel intimidated when you’re changing your eating habits, and can somehow discourage you from eating clean. Just keep in mind, taking small steps are our way to go.

Making tiny changes, like eating small meals every few hours, eating on a white plate instead of takeout boxes, and having breakfast as soon as you get up in the morning – are ways to a healthy weight loss and healthier way of eating.
And now, you can try adapting one of these seven little diet changes that will help you start your way to a much healthier lifestyle:

1. Drink Smoothies


– Who doesn’t want cold blended drinks? I believe everyone can easily get on board with drinking smoothies. This is a great option if you want to increase your fiber and essential plant nutrients intake. But be reminded that consuming too much sugar from fruits can be very harmful so you need to stick to a healthy ratio of 70% vegetables and 30% percent fruit. You’ll be amazed that it only takes few strawberries to balance the taste of spinach. Add Greek yogurt for some good protein and probiotics.
2. Be Mindful of your Portion Size


– Being aware of how much you’re eating can prevent you from over consumption of one food group. If you feel that you’re still hungry, you can munch on vegetables. The fiber from vegetables will leave you satisfied and at same time, provide you with a healthier, balanced meal.




3. Glass of Water First

shutterstock_116616895– Always remember! Each meal should start with a glass of water. It will not only keep you hydrated but it will also fill you up before you even start eating. Don’t confuse thirst as hunger. Drink your water, it has 0 calories.



Those are just few of my secrets, so don’t forget to drop by my blog everyday as I’ll be sharing you more of my tips and tricks on how to stay healthy amidst my busy life.

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Get Scary Fit While Balancing a Busy Lifestyle

Hey everyone!

I know I’ve been MIA (Missing in Action) these past months. I recently merged my company with a company owned by another successful woman entrepreneur and BOOM! It has been crazy busy. I always say, life is about finding the perfect balance. I had mastered that but when we merged we opened two office overseas, one in Peru and one in the Philippines.  I temporarily lost that balance and my primary focus was getting our offices up and running. The opportunity has allowed me to do some traveling and see some parts of the world, which has been a lifelong dream of mine.  Being able to help people by providing jobs and visiting shelters and orphanages was just the absolute bonus. The best part is, I believed I could do it. set those goals, created a plan and a vision board .

Our priorities and focuses change all the time. It’s time to get back on track and continue the habits I had created for living a healthy and happy life. Please join me in this journey of having a healthy lifestyle amidst our busy life. I’m challenging myself again. Are you up for the challenge?

30 Day Get Scary Fit Challenge


REMEMBER!! These are LIFESTYLE changes and not a diet. Eating healthy and exercise is to key to living a healthy, happy life!

Make moderate healthy changes to your nutrition and just don’t overdo it when you cheat.

It takes 4 weeks for you to notice the change, 8 weeks for your friends and 12 weeks for the rest of the world. So give yourself 12 weeks. Don’t quit. These 30 days are about feeling and seeing the difference in yourself.


To help you keep track, let us begin doing these simple steps.

1. Create a myfitnesspal.com account. There is a mobile app. (Add me if you wish)
2. Get organized (kitchen, gym bag, etc.)
3. Get your stats: a. Weight (early morning preferred), b. Measurements: arms, chest, waist and thighs.
4. Consider meal prepping 1 to 2 times a week.
5. Plan your meals for the week. Enter them in myfitnesspal.com before going to the grocery store. You’ll be surprised what you shave out.
6. Try for one cheat day a week.
7. Commit to working out at least 3 days a week.

Click here for our Get Scary Fit Workout program.

Click here to see my Nutritional Plan.

I will be posting Tips throughout the month.

You can also follow me on facebook, instagram, twitter.

You can make this happen by believing you can and taking the steps towards reaching that goal.  It’s amazing what you can do if you put your mind to it.

Let me know in the comments section if you’re up with this challenge. Let’s do this together!

Career & Entrepreneurial, Health & Wellness, Motivational & Inspirational, My Journey

My One Word – Believe!

I’m not much of a resolution type of a person.  I’m more goal oriented than anything.  Sometime during the end of last year, I read an article on choosing a word theme for the year instead of creating resolutions.  Let’s be realistic.  Resolutions are about choosing problematic behaviors, habits or issues you want to correct or change.  The concept of choosing a word that would inspire and motivate me to change or to excel sounded better than focusing on problematic areas.  So,  I did what I always do and spent hours searching Google on this subject.

People who choose a one word theme use it to help guide their decisions and intentions throughout the entire year.  When you really put a lot of thought and reason into selecting a single word, that word can help keep you focused and will create clarity for your visions for yourself.

It took me a few weeks to narrow down my word.  I started off with ten words, then narrowed it down to five.  I envisioned applying each of those five words to the eight categories in the “Wheel of Life”, physical, financial, business, lifestyle, mental, spiritual, family and relationships.  It sounds like a lot of work, but I was able to find my one word, BELIEVE.  Through this process, I realized that part of the reason I wasn’t living to my full potential was because I did not fully believe in myself.  Throughout my life most of my family and friends did not believe in me or my visions for my future.  I realized some of that doubt was still embedded in me.

The next day, I rushed to the crafts store and bought poster board, stencils and markers.  I’m not an artist but I made a word board with the word BELIEVE in the middle of it.  I also have the word BELIEVE up in multiple places now.  Since choosing my word, I see it everywhere and it constantly reminds me to stay focused.  Every time I think of my word, it puts a smile on my face and fills me with the confidence I need to keep moving forward.  And, when I start to doubt myself or get frustrated, I remember my one word.

Believe So far, this year has been miraculous and I can’t wait to see what the rest of the year brings me.  I Believe in myself more than ever, I believe in my faith, I believe my kids will make the right decisions for their future, I believe I am an expert in what I do, I believe in all my entrepreneurial abilities, I believe I can be healthy and pain free, but most of all, I believe I can help others to fulfill their hopes and dreams.

Now it’s your turn.  What one word is going to help you achieve all you want in your business and personal life?  Let me and the rest of the universe know.

Career & Entrepreneurial, Motivational & Inspirational, My Journey , , , ,

I Almost Hit Rock Bottom…. Again

It’s been a while since my last post. A lot has happened over the past six (6) months. I realized over the past few days that I really should have been sharing all of my accomplishments and roadblocks as I experienced them. But honestly, I just hadn’t found the time or energy to do so. Balancing business, the kids, the house, friends, health, fitness and everything else was just overwhelming. Let alone everything else that popped up along the way.

Something happened to me midyear that made me get my act together. For about a year, I really didn’t want to work anymore. I was burnt out. I stopped going to the office. Having been on my own and working since 15, I just couldn’t find the motivation. I lost interest in my business. I had just downsized and felt I had failed. I was never any good at failing. My 19 year old son didn’t want to go to college nor did he want to work. I had to do one of the hardest things I have ever done and tell my son he had to move out. The worst part was actually following through with it. It was doubtful my 17 year old son was going to graduate from high school. Wow, did I fail again as single mom too?

The boys had their own lives. They didn’t hang out with Mom anymore. I went from being with them all the time to trying to find reasons for them to spend time with me. I didn’t know what to do with myself. Yes, I was depressed and couldn’t find my way out. And the worse part about it is no one knew. I have always been good at putting a smile on my face, even when there was nothing to smile about.

I almost let myself hit rock bottom. I hadn’t felt like this since I was 15 and living on the streets. I had blown through my savings and realized my depression was probably affecting my kids. What kind of example was I setting for them? They always knew me as motivated, driven, strong and ready for anything type of a person. Had I failed them too? I could not fail them like my parents failed me.

Not having a lot of “true” friends and definitely no form of support from family, I knew I had to pull myself out of this. I forced myself to start going back into the office. I started attending the chapter meetings, seminars and networking events I use to attend. And then it all clicked. I control my destiny. I control my life, my present and my future. I always knew this but somehow I lost myself.

Now, about a year and a half after my initial fall, my business has picked up tremendously, I just spoke as an expert on a panel for first time (and I’ve always had stage fright), I finally founded and incorporated a non-profit organization (a lifelong dream), I realized that I was meant to serve in this life, I have come to terms with why I had gone through so many obstacles and tragedies in my life, I have found my motivation again, my now 21 year old just finished his first semester at a junior college with A’s and B’s, my now 19 year old, who did graduate high school last year, is considering going to college, and I am happier then I have been in a long time.

Stay tuned as I reminisce on how I was able to accomplish so much after wanting to throw in the towel. A lot can happen when you decide to take charge of your life, your present, and your destiny.

Motivational & Inspirational, My Journey , , , , , ,

10 Ways I Lost 20 Pounds

People are constantly asking me how I lost all my weight.I didn’t realize I was carrying an extra 20 pounds and how much that was until I actually lost the weight.I went from wearing large sizes to now being in between a small and a medium.Ten more pounds and a medium size will be a memory! To put this in perspective, I searched Google to see what things weigh as much as I’ve lost. I was shocked at what I found.

10 Ways I Lost 20 Pounds

10 Ways I Lost 20 Pounds

1. Car Tire
2. 2 / 10 pound bags of potatoes
3. 2 gallons of water
4. 80 sticks of butter
5. 2 / 2 liter bottles of ginger ale and 6 can of canned food (yes, I searched my cabinets)

To be honest, it took me almost 2 years to lose 20 pounds, but I have gained a lot of muscle as well.I’ve probably lost a lot more in fat pounds.It sounds like a long time, but it really isn’t. I was looking at it as making life long health changes.I didn’t do any fad diets, take any diet pills or starve myself. I realized I had to minimize some of the types of bad foods I eating and well as increase the amount of healthy and natural foods and herbs. Oh yes, and add exercise.

Here is a list of things I did that helped me lose 20 pounds and 5 dress sizes:

1.  Drink water: I know everyone claims that this helps. It really does. I drink a glass of water as soon as I wake up. This helps to wake up the metabolism and flush out toxins. I bought a Starbucks venti cup and carried that everywhere I went. I drank and still drink water all the time.

2.  Green tea: I love my green tea. It helps with detoxification, is an appetite suppressant, provides energy, helps with depression, but most of all is high in antioxidant. Drinking green tea on a daily basis is a must for me. I will either drink loose tea combined with other herbs or I drink matcha, the purest of all green teas.

3.  Snacks and junk food: I just stopped buying them when I went to the market, period. I use to stack up on snacks and chips to just have around the house. I love to entertain so I always felt I needed to have snacks around. The problems is I couldn’t stay away from them. If I’m really craving chips, then I’ll just buy a small bag and eat it. However, I think really hard before doing this.

4.  Fruits and veggies: I try to incorporate fruits and veggies into all of my meals. Spinach and mixed green salad with tomatoes, cucumbers, strawberries, onions, etc. I eat an egg white scramble almost every morning with every veggie I have in the fridge. If you haven’t tried putting zucchini and broccoli in your scrambles, you are missing out!

5. Watching calories: This is probably one of the most important things I learned. 3500 calories equals 1 pound. Once I realized that I had to have a deficit of 3500 calories to lose a pound, that changed everything for me. I calculated approximately how many calories I was eating a day. Then, at first, I ate 200 less calories per day. I used the app, my fitness pal, to enter everything I ate and drank. Doing this made me realize things like 1 tablespoon of butter has 100 calories. So eliminating some of the non-sense calories made a lot of sense. One tablespoon of olive oil is 120 calories. Although olive oil is good for you, I would choose to steam some of my foods to avoid those extra calories on something that wouldn’t even fill me up. This is when I decided to put veggies in most of my meals. Veggies have very low calories and they are very filling. It’s just about making smarter choices about what you eat.

6.  Walking: I started walking almost every day. I use to think that you had to run to lose weight. I found out that was not true.Not only does walking help you lose weight, it helps you relax and release stress. Stress is a huge indicator for weight gain. Most of my friend make fun of me because I’d rather walk then drive. I walk to the market, to the mall, to friends houses and anywhere I can. Grant it, I live 1 mile away from the mall and the market. But, I walk to the market now 3 to 4 times a week and only buy what I need for the next couple of days. That’s 6 to 8 miles just for market runs.

7.  Yoga: Just like my green tea, I love my yoga. At first, I really didn’t like it at all. I was not flexible and my balance was awful. Not only did yoga help me with my back pain, the stretching and twisting actually helps the body and its organs detox. My sleep has somewhat improved, which also helps with losing and maintaining weight. It also helps to reduce anxiety and stress. All contributing factor of being unhealthy and overweight. But best of all, I never thought I would gain so much muscle tone and strength.

8.  No restaurants and fast food: There was a time in my life when I was working countless hours and on weekends driving my kids all over town for baseball tournaments. That only led to having to eat out very often. This was a huge problem. The foods that are served in restaurants and fast food chains are fried and filled with toxic chemicals that prevent the body from breaking down the foods. It is very rare that I eat out now and when I do my stomach gets very upset with me.

9.  Minimize carbs and cheese:  Bread, cheese, bread!!! I could eat bread and cheese all day long. The average slice of bread is 70 to 100 calories. And cheese, do I need to say more. I experimented and left a bag of cheese out all day. It melts into this blob looking thing. I realized that blob was creating that fat around my waste. My egg white veggie breakfast sandwich went from 350 calories to around 200 just not adding cheese and bread. Do that for 23 days and that alone will allow you to lose 1 pound. Now add walking and yoga and you’ll see a huge difference.

10.  Alcohol mixers: Everyone who knows me knows I like to enjoy a few drinks. I thought that a vodka tonic with a splash of cranberry was a great drink for watching my weight. I was so wrong. Just one cup of tonic water is 83 calories and one cup of cranberry juice is 137 calories. Women tend to drink vodka cranberries. Well a shot of vodka is almost 100 calories. Do the math, it adds up. Try using club soda instead. It has zero calories. For the past couple of years, I take my vodka on ice and squeeze a few lime slices.

Health & Wellness, My Journey , , , , , , , , , , , , , , , , , , , , , , , ,

Women Make Terrific Lifestyle Entrepreneurs

Make sure you like https://www.facebook.com/SheristR  to be updated every time we post articles on career goals, entrepreneurship, and health and wellness.  

It is no surprise that more and more woman are starting up and running their own businesses.  We are smart, focused and intuitive.  Many of us feel as if we are laundry-machine operators, janitors, taxi / van drivers, cooks, facilities managers, psychologists and CEO’s (of the entire household).   So why not add entrepreneur to the long list of titles we already carry?

This article from Forbes is just one of the many articles that discuss how woman are becoming successful lifestyle entrepreneurs.



Career & Entrepreneurial

Being new to the blogging world, I found this article by Entrepreneur.com very useful.

If you are thinking about starting a blog or are new to blogging, this article should help you understand the importance of search engine optimization to drive traffic.  These five SEO strategies are discussed in the article:

1. Conduct keyword research

2. Build quality backlinks

3. Encourage social sharing

4. Improve your site structure

5. Think long term


Career & Entrepreneurial

A Delicious Breakfast Under 200 Calories

My breakfast of choice is definitely egg whites with as many veggies as I can find.  Today’s breakfast was 194 calories, 7 grams of fat, 27 grams of carbs, 6 grams of fiber and 27 grams of protein.  It also exceeded the recommended amount of vitamins A and C.  Plus it took less then 10 minutes to prepare.  That’s the same amount of time you will spend at a McDonald’s drive through.

032813 Breakfast

3 egg whites, onion, red and green bell pepper, mushrooms, spinach, tomatoes, avocado and little bit of boiled chicken, cooked in quarter teaspoon of coconut oil.

Did you know that one egg white has only 16 calories and 0.1 grams of fat, while one egg with the yolk has 70 calories and 5.3 grams of fat.

By the way, I use an app called “My Fitness Pal” to manage my daily intake.  It has really taught me how to manage my daily calorie and nutritional intake.  If you use this religiously, you will begin to make better food choices that will allow you to lose or manage your weight, while creating a healthy lifestyle.

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