RENEE CREATIONS
THE THING I WISH TO CAPTURE IN MY PHOTOGRAPHY IS YOUR TRUE ESSENCE, AND YOUR TRUE BEAUTY. MY DESIRE FOR YOU IS TO BE ABLE TO LOVE YOURSELF, JUST FOR YOU. EMAIL-JRENEECREATIONS@GMAIL.COM | PHONE-937-789-7995 | WEBSITE-WWW.JRENEECREATIONS.COM
We Are Ambition!
The Ambition Magazine Production Team Editor-In-Chief LeKeisha Nicole Editorial Consulting Ashley Ferguson Content Editor Eboni Jones Marketing Ashley Tahir Laurel Sira Graphics Robert Wilburn Photograhy J Renee Creations Contributing Writers LaToya Steagall LeKeisha Nicole Shaderia Sneed Amber Jones Jessie LaQueenie Rachel Omolewu
SEPTEMBER 2013
TABLE OF
CONTENTS
4 Letter From The Editor
17 Rachel Omolewu
5 Enemy
19 An Inspirational Transformation
7 He Measured His Steps
23 Natural Is Beautiful
11 Running With Fast Feet
27 Recipes
13 Women’s Fitness Attire
32 Squat Plank Challenge
14 Step 8
33 Issue Writers
15 Complex And Complete
CONTRIBUTING WRITERS
- Amber Jones - Jessie LaQueenie - Rachel Omolewu - LaToya Steagall - LeKeisha Nicole - Shaderia Sneed
LETTER FROM THE EDITOR
W
elcome to our 1st annual Fitness issue. I have been really excited about this issue. One reason is because of my own health and fitness journey and the other is that fitness is one of the biggest trends rights now. I usually don’t get into trends but this fitness bug has bit me and I believe this relationship is forever. I started my personal journey September 2012 and despite being sore 90% of the time, I love it! I feel guilty when I skip and the pain is a reward for the hard work. I know it sounds crazy but I know I had a good workout when something is a little sore afterwards. Now I have a confession, I do struggle with the nutrition side of things. I have a love affair with potatoes . I am working on it but this affair has been a hard one to let go. For those who are already fitness enthusiast I hope that you enjoy and find something new to add to your repertoire. For those who are considering starting a regimen, there is tons of inspiration in the following pages and I challenge you to try one new thing. If you find something you like please share it with us! Live, Love, Laugh, SWEAT and Be Ambitious!
~LeKeisha Nicole A M B I T I O N M AG . O RG
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The word of God tells us in John 10:10 that the enemy comes to do nothing but to steal, kill, and destroy. The devil finds joy in stealing the peace, joy, and happiness that only God can bless us with. Satan is never in a hurry, for the Word of God tells us that to be sober and vigilant because the enemy prowls about like a roaring lion seeking whom he may devour. He sits back and waits for the opportunity to inject negative thoughts into our minds. He will assign a million and one assassins to keep us from living out the purpose for which we were created.
When the enemy attempts to inject his lies, negativity, spirit of depression and defeat we have to remind ourselves that he is nothing more than a liar and a cheat. As children of God it is our job to stand firm on the Word of God and remind Satan that no weapon formed against thee shall prosper. We have to let Satan know that he will not win and defeat is not an option. Satan’s only mission is to sabotage the success and promises of prosperity our Heavenly Father has promised us. As children of God we must not forget we were purposely created and formed to win. God is on our side! With Him on our side there is no way we can lose. We cannot allow the enemy and his tactics to make us feel as though we are failures. We cannot allow the enemy to have us living in fear of failure. We cannot allow the enemy to shut down our dreams. We cannot allow the enemy to stop us from going after the promises of God. As children of God we have to go after each and every vision; we have to go after each and every desire burning deep down within our souls. For those visions and desires are merely blessings from God
Writer’s Thoughts
As believers of the Almighty we have to not only step out on faith but stand firm on it. Nothing angers the enemy more than to see us living with unspeakable peace and joy. As long as we have peace and joy he will not rest. As long as we have peace and joy the enemy will continue to throw curve balls in order to make us lose focus of the purpose for which we were created. When those curve balls come we must immediately capture any negative thoughts. The Word of God is the most powerful weapon we will ever have. The enemy fears the Word of God, he trembles at it. So we need not forget to use it and speak the Word of God into our lives. “You are of God, little chitldren, and have overcome them, because He who is in you is greater than he who is in the world” (1 John 4:4) A M B I T I O N M AG . O RG
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He Measured His
STEPS
by LATOYA STEGALL
Samuel Green from Maryland currently resides in Anniston, Alabama. Green is a graduate of Saks High School class of 1993, received his B.S. in recreation and coaching in 2009, and also furthered his education to be honored with a Master’s Degree in August of this year. Coach Green goes an extra mile by setting a perfect example of what every child needs in their life, a positive male influence, as the P.E. teacher at Saks Elementary School. 7
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Mr. Samuel Green began coaching youth sports in 1999 and youth track in 2006 with the City of Anniston Park and Recreation. While coaching park and recreation track, Green trained 11 runners from different schools in Calhoun County and won the State Championship for high school in their event during 2008-2013. His Lenlock Lighting track team won State in Alabama Park and Recreation in 2007. Coaching FAST FEET for the Elite track team with the Amateur Athletic Union aka AAU. Green founded FAST FEET in 2007 with only 5 kids, the team ranged from 4yrs to 18yrs of age, and that number has grown from just a handful of children to thirty-plus children from all over Calhoun County. In Summer2012, 16 out of 30 children qualified for the JR OLYMPICS held in Houston, Texas, said Green. Alabama had five AAU track teams that made it to the Olympics and Green’s FAST FEET track team came in Number #1 in the State of Alabama which also included a few children that ranked in the top twenty in the Nation.
“After the Jr Olympics I plan practices, overnight trips to track meets and fundraising”. Green works extra hard for the children he says,” when we all together I watch how they take my lead, I see them caring for one another and forming friendships, becoming leaders, and cheering each other on while racing”. The children love him says a proud parent of the team ,it’s easy for them to take his lead, when I bring my child to practice , I see Coach interacting with the children, a man giving 100% percent to each child as if they were the only child. Running the track is the main goal; however what Coach Green is giving to our children is
a strong foundation, for which they will be able to carry toward a successful future. Green’s selfless acts are teaching the children to work together, no matter where you are from, keeping them interested and determined to set goals and getting them out the house, yet off the streets. Our goal this year was to have all kids to qualify for the 2013 JR OLYMPICS in Detroit ,MI July 29th-August 3rd ,FAST FEET has (6)athletes competing on college level ,fast feet team has over 40 kids now competing in running and field events 16 kids with national ranking and 10 with world Elite rankings.
For more information on this story contact, writer Latoya Stegall at: ladyt144@yahoo. com Donations for the FAST FEET track team to the jr. olympics can be sent to paypal @ coachgreen43@gmail.com A M B I T I O N M AG . O RG
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Nine year old CJ Gresham, track athlete with the Fast Feet track team for Elite Athlete of Anniston, Alabama. When it comes to pounding the ground in the Jr Olympics running the 400 meter dash with an incredible timing of 1:06.41 seconds. Out of 77 competitors in this event, it was just enough for Gresham to earn a Jr.Olympic medal coming in 7th place. CJ Gresham who is a student in the fourth grade at Saks Elementary School, is the only athlete in the State of Alabama to receive a Jr Olympic medal this year and on his team. His coach Samuel Green is proud and honored with Gresham accomplishments. Coach Green says CJ has the heart of a winner because he looks ahead to focus on doing his best on the track. Gresham follows his conscience with top priorities to improve with more than 20 questions to make sure he’s on the same page with his coach. When it comes to the final words “If you can come up with a plan we can work together ,to get you where you want to go running with Fast Feet! “
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8 ARE YOU IN SHAPE? STEP 8 :
Many times we attempt to segment our lives. We talk about home life vs. work life, mental health v. spiritual health v. physical health. The truth of the matter is we have one life and one opportunity to live it. I have not met one professional person who has not struggled with not bringing work home and vice versa from time to time. Even if you don’t bring home physical papers and work, the stress and conflict of the day often enters the home. It seems as though the only time we are able to easily leave work in the office is when it is good. We may tell our families but it is usually a quick discussion and then on to the next thing. This is also true for the late night/ early morning disagreements that follow you to work. In many cases the attempt to suppress or control these situations from meshing together manifest itself in the form of stress. Stress then begins to attack our lives in different forms in our bodies (sickness, weight gain, attitude, and faith). So I return and paraphrase the title question..... Are you in shape and can you be in shape if you continue to segment your life? Based on observation and experience, NO! Instead of working on separating and segmenting your life, work on getting in shape. To get in shape you have to create cohesion, consistency and definition in your life. When things go on at work negative or positive relay them to your family BUT do not allow them to overtake your home life. In some cases a simple debrief will allow you to unload the the issues of the day and move forward to the next thing. No one thing or situation should encompass all of you. Obviously this is easier said than done so below are some tips on how to get your life in shape. Top 10 things to do to begin getting into shape:
1. Spiritual time - Church, Bible Study, Meditation 2. Eat right 3. Exercise 4. Me time 5. Live/ Spend within your means
6. Family time 7. Date night 8. Laugh at least once a day 9. Ladies/ Fellas night out 10. Watch, Read or Do something once a week that takes no thought
VYou may ask yourself, “Why do I need all of these things to get in shape?” You need them because they help you to LIVE life and not just EXIST! A M B I T I O N M AG . O RG
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Our bodies are diverse and intricately designed organisms. (God sure knew what he was doing) The complexity in which we sometimes take for granted is of worthy mention. Life’s miracle and marvel should make us want to ensure a health and vibrancy. However, with the large number of people being diagnosed with ailments and conditions we have come to find out that health is a serious business, but most importantly our health is our business. To function properly, every piece of us should be fit and healthy because every piece is integral to our well-being. We owe it to ourselves to be the complete and total package, both physically and mentally. Furthermore, we owe it to the next generation to make a healthy and viable genetic contribution to our offspring.
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One body, many parts... You most often A M B I T I O N M AG . O RG
hear this phrase used to describe the way a church congregation may function. Describing that the many members have an obligation to work together, each doing his or her part to make it a smoothly functioning body. (Romans 12:4) The same concept can be applied to the way we live our individual lives. As the New Year is quickly approaches and resolution season arrives, remember that rock hard abs can only be at full potential when the mind is solid. To be “fit” is to be in good condition, an adequate amount of care is needed to function and be complete. While we may look good but not feel good, or feel great but look like crap, we are not whole until we are aligned and maintained, mind, physically and mentally. Taking the time to think about how we feel and why we feel, whether good or bad,
can lead to new discoveries that can be life changing. And who doesn’t enjoy a good life change, especially when it’s for the better! Being better is a goal that is always on my list of things to do. Whether it is eating better, working better or even treating others better, it is a constant reminder to higher my standards and motivation to accelerate my actions. Here are a few tips that can spark your journey and awareness to becoming fabulously fit! Be Conscience Get to know you, the more you know yourself, the better you can sense when something is not quite right, and fix it.
Be Committed Make the decision to devote the effort to being the best you can be. Be in Control Direct your life behaviors accordingly. Know when to say stop and go, yes and no! We are all very different and must realize and appreciate our unique journey to being fit. The body is our most prized possession, and we should treat it as such. It is a gift from God to be used for greatness, so why not be great! * Feel free to share your “get fit” and “get great” A M B I T I O N M AG . O RG
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It’s the hottest time of the year, literally. Tank tops, mid-riffs, and itsy-bitsy-teeny-weeny bikinis are hanging off the racks at local malls and boutique shops. Here are a few tips on how to get your waistline trim and toned so you too can rock all the trendy styles this season!
Watch for foods with hidden calories, such as sodas, fruit juices, and condiments. Although they may satisfy your thirst, they provide little to no nutrients and their high sugar content may make you hungry a lot sooner. Fruit juices, though they do provide some vitamins, are not your best option. Eating the actual
fruit, such as apples over apple juice, will give you more bang for your buck in terms of vitamins. Plus, you’ll also get more fiber too, which is often times eliminated during the processing of the juice. Instead, opt for diet beverages or water—the best drink for quenching your thirst! Condiments—salad dressings and dips—can add excess calories to your diet, even the low-fat varieties. What how much you add to your salads or other vegetables, the calories can easily pile up if you douse your greens in it. Instead, a good option is to have your dressing on the side, and then dip your salad into it, this will keep you from going overboard when topping your salad. Furthermore, try to cut calories whenever you can. Instead of commercial bought fruit dip, use low-fat yogurt with added cinnamon. You’ll get calcium from the dairy, and research has shown cinnamon can increase fat metabolism! That’s something to rejoice about! Finally, remember to eat small meals, several times a day. Each meal should include a protein
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A trim waist is built in the gym, but maintained in the kitchen. It’s imperative to keep a close eye on the foods you eat; this is the key to getting that waistline trim so you knock them dead in your stylish outfits this summer. You should choose foods that are moderate in fat and calories, including low-fat dairy products; high in fiber, such as whole grains and legumes; and plenty of fruits and vegetables. These items are nutrient dense and serve as the fuel for starting enzymatic processes and reactions that will keep your metabolism high throughout the day. Additionally, they will keep you full longer, reducing the chances of snacking on potato chips, sweets, or other high caloric foods.
source and be spaced 2-3 hours apart—again this helps in maintaining a high metabolism. The protein allows the carbohydrates to be released slower into the blood stream, helping to maintain constant blood sugar levels and reduce hunger pains. Avoid going longer than four hours without eating; your metabolism will start to slow down. If necessary, always have a snack handy—keep granola or protein bars in your office desk or fruit in bag or purse.
If you want more motivation to stay on track with your weight loss goals, jump on social media diet game. DietBet is a social media game in which players “bet” they will lose 4% of their bodyweight within 28 days. If you are successful, you take home the pot. In essence, you have the opportunity to win back your wager and more! Visit www.dietbet.com and join Rachel as she hosts a new game, starting July 1. Players are allowed to join the game up to 14 days after its start. It’s a Win-win, nothing to lose, but fat. …And, as we all know, ain’t nobody got time fo r fat!
By Rachel Omolewu Rachel is a certified personal trainer and nutrition specialist. She conducts nutrition consults with clients and incorporates individualized nutrition programs to their workout routines; helping them achieve optimal results. She also is a 3X NPC Overall Figure Champion. When not competing at fitness events or training clients, she hosts fitness bootcamps on weekends. For nutrition, training, or speaking engagements, contact rachelfitchic@gmail.com A M B I T I O N M AG . O RG
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An Inspirational Transformation Portia Alves
3 women from different backgrounds oddly took on a similar route in their journeys to fitness. Each of these women went from a significant weight loss of a minimum of 70lbs to training to be a first time fitness competitor. Marquinta, Portia and Sharice all went through what I call an Inspirational Transformation to get to where they are today. All three of these ladies began their personal health & fitness journeys, then took the next step to become group fitness instructors and personal trainers, and now preparing to hit the stage for their first competitions. These are some ambitious women! The average person has a hard enough time just trying to work through the personal side of things but then being able to transition yourself to help the next person is a phenomenal feat within itself. To then go on to compete, amazing!
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Talking with each of these ladies is an inspiration because they each emote such a positive spirit and speak so openly of their experiences and struggles. For Portia, Sharice and Marquinta food was a significant struggle during their process. I appreciated this, because it has been such an issue for me and pretty much all of the people (men and women) that I know who are working towards a weight/ fitness goal. Even now, as we discuss progress and A M B I T I O N M AG . O RG
by: LeKeisha Nicole
Marqutina Walker
journey, food is discussed almost like a drug. Laughing over those favorite fast food restaurants, that one food item you can’t resist or the beloved cheat day when you get to indulge and treat yourself to those things you know you can’t and don’t need to have everyday. What helped them get through it all? SUPPORT! Support played a huge part in the journey for these ladies attributing a lot of changes to good friends and a lot of their accomplishments to the advice and work of their trainers. If you have a desire to accomplish even a portion of what these ladies have make sure that you create a strong circle of support. I am not a fan of the saying, “is she can do it, I can do it”, mainly because most of the time we have no idea what the other person’s circumstances were. I will say that each of these ladies journey and supportive words give me the feeling of I can do it! Meeting and working with people who are so selfless and focused on what they can help someone else accomplish is a rarity and all three of these ladies do this everyday!
Sharice Morrison
Sharice, who has already competed in her first competition also happens to have lost the largest amount of weight, losing 150lbs. It took Sharice almost 5 years to accomplish
her weight loss goal. She jokingly speaks of being dumped by her trainer. After seeing some significant results she fell back into some bad habits and regained about half of that weight. The determination and want for change was evident when Sharice made the decision to restart the journey and worked to lose some of that ‘regained’ weight so that she could go back into training. While she did not lose all of it she did see some positive results on her own, losing more of the new weight except for 15 lbs. Her trainer then told her, that of 15 pounds that she had gained, 7 of it was muscle and 8 was fat so in reality she only need to work off 8 pounds of fat. Once being taken back in by her trainer, she committed and while there were
still struggles in the process the rest is history. It is stories like Sharice’s that provide a real sense of understanding and inspiration that you can do it to those who may be struggling. In the gym twice a day training personally, working a full time job, and training clients on top of being a parent; where does she find these extra hours of the day. Not to mention that Sharice placed 1st place overall, and 1st place in her class in her 1st competition!!!!! While for most a A M B I T I O N M AG . O RG
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Portia Alves
Portia Alves
1st place prize would be like a drug to do more and more, Sharice has decided that she will do one show a year. She says the training for the shows are very restrictive and can be difficult on the body and while she has not intention in falling back into old habits she does want to limit herself in terms of competing. When it comes to training Sharice using the same philosophy with her clients that she her trainer used with her. As long a that body fat number is decreasing then things are working. Our bodies don’t always change the way that we want them to or when we want them to but the only way to see progress is to keep working.
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Portia, was initially known for her outgoing personality and energy to match while teaching Zumba. Portia had been struggling with her weight since being a young child and even remembers being bullied about her size. It wasn’t until she graduated from college, obese and without health care that she decided something had to change for her to become and stay healthy. Being a compulsive/ binge eater, food was difficult part of her personal journey but she also said that it was the most satisfying portion as well. Developing the ability to take control of her eating habits and learning to control cravings was liberating. She still is able to get creative in the kitchen by trying new recipes and seasonings to enhance her food while eating clean. Nurturing healthy habits is an essential portion of Portia’s training plan for her clients. She tells her clients to pick one healthy habit, nurture it and then add on the next thing. Sounds like a great plan to avoid being overwhelmed by giving up everything at once. She is definitely on to something great.
Portia is one of those people who doesn’t stop. Her ambition is endless. I won’t release the classified information that she shared on what is coming up next just yet, but it is only a matter of time before her name is a household name. I envision her as one of those people who bust through glass ceilings; being a trainer is cool but she will own the gym. Did I mention, Portia completed her 1st competition 4th place novice and 1st place in the tall class! Her drive is an inspiration! One of the interesting things about Portia’s decision to compete is that one factor was getting into a bikini for personal reasons. She saw a posting for an information session, said to herself that there was no better way to work towards getting into a bikini than to be on stage in one and here we are today.
Marquinta Walker
“Marquinta, has the craziest energy!” That is what you constantly hear when talking to people about Marquinta. Her energy is unreal, not only to those who are in her classes but also to her colleagues. It makes you just take a step back sometimes and wonder is she doing some type of drug :-). Becoming a
Sharice D. Morrison
Zumba instructor, helped Marquinta to drop the some of her unwanted weight and reach her goal weight. Transitioning into more of a Hip Hop Cardio class, taking class with Marquinta can be like an exhausting night out at the club. In that very moment that you want to stop and take a break here comes your song you can’t help but stay on the floor. She definitely extends herself to her students and clients and will be apart of a lot of people’s fitness story. Inspiring multiple students to get out and become instructors. In addition, to her energy in class being an inspiration she even opens the floor up to newly certified instructors to help build confidence and routines. Marquinta started her journey for the sake of her children and creating the option for her to really be able to enjoy life with them. She is now transitioning full time to the fitness field and enjoying not only the extra time with her kids but all of the activities that she can do with them. Of the three ladies, Marquinta will be the last to compete, with her first show in early 2014. She decided that she need more time train being that she made her decision later in the 2013 year. Marquinta’s competitive spirit won’t allow her to go out and just see what happens, she is playing to win. As she continues to prepare for competition is focusing heavily on food and diet. Telling herself and clients, “eat clean, abs are made in the kitchen.”
Sharice D. Morrison
Temple Fitness - Transform your mind and body to be a healthier you Personal Fitness Trainer/ Aerobic Instructor Email: denae273@yahoo.com Phone: 937.238.1561
Marqutina Walker, CPT Personal Trainer Email: marcie@baerfit.com Phone: 937.430.0675
Portia Alves
Group Fitness Instructor, Personal Trainer, Weight Loss Consultant, Team M3 NPC Bikini Competitor Email: portia.alves@gmail.com 937.225.1351 A M B I T I O N M AG . O RG
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Are you thinking about the transition process to become natural? Are you wondering how will you be able to manage your hair through your journey?
NATURAL IS BEAUTIFUL TRANSITION JOURNEY By: Latoya Stegall-Collins A M B I T I O N M AG . O RG
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Are you compelled with discipline, determination and dedication towards your desire to achieve your goal towards your natural hair journey? Every transition isn’t the same nor difficult, individuals may find it difficult only if they don’t have any styling habits. Some may just choose to cut all their hair, just to regrow their natural hair, if cutting your hair off isn’t an option for you then read on. If you’re not sure how you would start your transition journey, INQUIRE to speak to a salon professional or a trichology professional. I highly recommend a trichology visit for reliable results for your journey, not every styling method or product will work for you. Seeking a trichologist will help you with the research on your hair condition and texture with the best recommended products that will hold your desired style. During your transition journey you should EXPECT a three month commitment, in throwing away all of those chemicals that you have stored in your house and start learning good protective styling such as: loc method ,roller setting, sew- ins, box braids, braid-outs. However, having the urge to remain chemical free, protective styling is in popular demand, with less hassle and frustrations. If you just decide to wear your own hair without any braiding, try us-
ARE YOU READY TO EMBRACE YOUR NATURAL JOURNEY?
1. Drink plenty of water this helps preserve a healthy scalp, it’s important to keep the entire body hydrated (your hair cannot be healthy, if your scalp is suffering). 2. Develop good hair care skills, use protective styling. 3. Learn how to moisturize and seal hair to help minimize breakage (try a deep condition oil treatment once a week to help hair growth). 4. Keep ends clipped every 6-8 weeks. 5. Use deep conditioner or co-wash (cleanser can be used as a soft moisturizer shampoo to repair damaged hair). 6. When choosing a shampoo use natural shampoo and conditioners, you will not be doing any harm to your hair!
ing a roller setting method it helps promote growth. If your hair becomes extremely dry, I would recommend Just Natural Organic products and hair oils. WHY? Because, their products help the hair from being dry and prevents breakages. When your hair is dry or damaged it’s vital to use more powerful conditioners than normal. Too much styling can increase hair thinning and breakage, just because your hair looks and feels great doesn’t mean your hair is not damaged, so go easy on the heat and continue to do treatments weekly. Following a weekly routine if you decide to use shampoo, a shampoo that has a high PH, over 7, will make your hair soft but in return your hair will become dry by leaving the hair cuticle open and susceptible to the natural elements in the air .Using an acidic mixture no lower than the PH of 4 will keep the hair shiny, healthy and strong and yet beautiful.
HAVE YOU THROWN AWAY ALL THOSE CHEMICALS YOU HAVE IN YOUR HOME YET?
7. Throw away the creamy crack you have stored in your home. 8. Do not use non -natural products, they are laced with preservatives, artificial colors, scents, chemicals any of these that comes in to contact with skin can cause sensitive to scalps. 9. Avoid shampoos with sulfates, it can strip your hair essentials oils and strip away color molecules, if your hair is color treated. 10. Silicone in shampoo will not allow treatments and deep conditioners to work well on your hair, you cannot wash out silicone, because it’s not water soluble, your hair will become dull.
REMEMBER to always check product label before purchasing to know what it contains, protect the health of your hair! 25 A M B I T I O N M A G . O R G
Delicious Healthy Recipes courtesy of Fit Men Cook. Find these recipes and more at http://fitmencook.com/
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http://fitmencook.com/guiltless-fried-chicken/ Being from the South, fried foods are pretty common. But, because of the tons of fatty calories from bread and oil, it certainly doesn’t complement a healthy diet. Here’s a guiltless way to make nearly any fried “meat” dish using two of my favorite ingredients – wheat germ and Kelapo Coconut Oil. This is also a great dish for parties, especially for Game Day. Ingredients: - Chicken breasts (I used 7oz) - 4 tbsp Wheat Germ - 1 tbsp Flax seed (optional but adds a crunchiness to the batter) - 1 egg white (or 1 tbsp BBQ sauce or mustard if you have egg allergies, or if you are “frying” veggies and do not want animal products) - Kelapo Coconut Oil Spray - Seasonings to taste: cumin, garlic powder, onion powder, pinch of sea salt Instructions: 1. Set oven to 375F. 2. Wash a chicken breast in cold water and then pat dry with a paper towel. 3. In a bowl, mix wheat germ with seasonings. If you would like to add flax seed, then go ahead. 4. Whip an egg white in another bowl. Dip chicken breast strips in the egg white mixture. 5. Dip strips in the wheat germ mixture and cover completely. 6. Lightly spray a baking pan with Kelapo Coconut Oil. Place “breaded” chicken strips on the baking sheet. Then lightly spray the strips with Kelapo Coconut Oil. 7. Bake in the oven for 20-25 minutes. 8. Remove and devour!
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http://fitmencook.com/must-try-banana-brown-rice-protein-cupcakes/ Batter ingredients: 1 scoop @MuscleMeds Carnivore chocolate protein, 2/3 cup brown rice flour, 1/4 cup almond flour, 1/2 tsp baking powder, 1 tsp baking soda, 1 tbsp almond extract, 3 packets Stevia, 1 egg, 1 egg white, 1 ripe banana, 2 tbsp cocoa powder, 1/4 cup no fat Greek yogurt, 2 tbsp almond milk (unsweetened). Bake in the oven for about 12 minutes at 350F Icing ingredients: 1 scoop @TeamBetancourt White chocolate protein, 6 tbsp fat free Cool Whip, 4oz reduced fat cream cheese, 1 packet Stevia (optional) Approx macros for 1 of 6 large cupcakes: 225 calories, 14g protein, 27g carbs, 8g fat #Merienda para antes del entrenamiento o fiesta de Superbowl: Magdalenas chocolates de banana y hecho de proteina y arroz integral con glaseado de proteína. Rico! Pasta: 1 cucharada proteina @MuscleMeds Carnivore sabor chocolate, 2/3 taza de harina de arroz integral, 1/4 taza de harina de almendras, 1/2 cucharadita de polvo de hornear, 1 cucharadita de
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bicarbonato, 1 cucharada de extracto de almendra, 3 paquetes de Stevia, 1 huevo, 1 clara de huevo, 1 banana maduro, 2 cucharadas de cacao en polvo, 1/4 taza de yogur griego sin grasa , 2 cucharadas de leche de almendras (sin azúcar). Cocer en el horno durante unos 12 minutos a 350 ° F. Glaseador: 1 cucharada protein @TeamBetancourt Big Blend sabor chocolate blanco, 6 cucharadas de Cool Whip (sin grasa), 4 oz de queso crema reducido de grasa, 1 paquete de Stevia (opcional) Aprox macros para 1 de 6 magdalenas grande: 225 calorías, 14g de proteínas, 27g de carbohidratos , 8g de grasa
http://fitmencook.com/muscle-muffin-this-is-better-than-mcdonalds-and/ Muscle Muffin! This is better than McDonald’s and #uoeno! Start your morning off right and take 15-minutes to cook yourself breakfast. MAKE TIME. Boom. (traduccion abajo) TIP: use your #mealprep ingredients to make #breakfast. Ingredients: 5oz flank steak, 1 egg, 1 raisin cinnamon Ezekiel muffin, 1 tbsp goat cheese. Approx macros: 483 calories, 43g protein, 36g carbs, 17g fats. Remember to adjust portions for YOUR diet. Muffin para Musculos! Esto desayuno es mejor y mas saludable que lo de McDonald’s! Comienza tu mañana y toma 15 minutos para cocinar para ti mismo. Siempre hay tiempo. Bum. CONSEJO: utilizar los ingredientes de tus comidas preparadas para hacer el #desayuno. Ingredientes: 5oz de bistec flanco, 1 huevo, 1 muffin Ezekiel con pasas y canela, 1 cucharada de queso de cabra. Macros Aprox: 483 calorías, 43g de proteínas, 36g de carbohidratos, 17g de grasas. Recuerda ajustar raciones para cumplir tu dieta.
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Getting Started Fitness Challenge The hardest part of starting a fitness regimen is day 1. Getting out there the first day can be intimidating when you feel out of shape. Regardless of where the rest of the people around you are in their fitness journey in your mind they are further ahead than you. so prepare yourself to get back in the gym with this quick at home fitness challenge.
Day 1: 50 basic squats; 30 second modified plank Day 2: 60 basic squats; 30 second full plank Day 3: 70 basic squats; 45 second modified plank Day 4: 80 basic squats; 45 second full plank Day 5: REST DAY Day 6: 90 basic squats; 60 second modified plank Day 7: 100 basic squats; 60 second full plank Day 8: 110 basic squats; 75 second modified plank Day 9: 120 basic squats; 75 second full plank Day 10: REST DAY Day 11: 130 basic squats; 90 second modified plank
Day 12: 140 basic squats; 90 second full plank Day 13: 150 basic squats; 1:45 minutes modified plank Day 14: 160 basic squats; 1:45 minutes full plank Day 15: REST DAY Day 17: 170 basic squats; 2 minute modified plank Day 18: 180 basic squats; 2 minute full plank Day 19: 190 basic squats; 2 minute modified plank Day 20: 200 basic squats; 2 minute full plank Day 20: REST DAY Day 21: 150 basic squats, 50 squat jumps; 30 second moving plank Day 22: 150 basic squats, 50 squat jumps; 30 second moving plank Day 23: 125 basic squats, 75 squat jumps;
**squats can be broken up into sets of 10 *planks are to be continuous
60 second moving plank Day 24: 125 basic squats, 75 squat jumps; 60 second moving plank Day 25: REST DAY Day 25: 100 basic squats, 100 squat jumps; 75 second moving plank Day 26: 100 basic squats, 100 squat jumps; 75 second moving plank Day 27: 75 basic squats, 125 squat jumps; 90 second moving plank Day 28: 75 basic squats, 125 squat jumps; 90 second moving plank Day 29: 50 basic squats, 150 squat jumps; 2 minute moving plank Day 30: REST DAY Day 31: 200 squat jumps; 2 minute moving plank
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Shaderia Sneed. CEO and Founder of Greetings from the Heart. A born native of Texas, and a die hard Dallas Mavericks and Cowboys fan. She is a graduate from Northlake College with an Associates of Arts Degree in General Studies. Her main focus in life is to keep people connected and communicating with loving words. A friend of Shaderia’s saw a posting that Ambition Magazine was looking for writers and bloggers, and now she is writing and sharing her love with the world. She not only wants her poems to act as a national pastime, but to touch each reader personally and inspire them as well. Shaderia’s ultimate goal is to have a successful greeting card company, to thrive in Poetry with the help of Ambition Magazine, and to eventually publish her own book of poetry.
WRITERS
FITNESS ISSUE
Amber Jones. As an Ambition Magazine contributor I strive to capture the spirit of ambition from the entrepreneurs featured in the magazine, translating their remarkable stories, showcasing their greatness to achieve and providing insight to readers following their footsteps! Other articles are just general thoughts.
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Latoya Stegall Collins of Tupelo,MS. Stylist-Manager of Good life Barber & Beauty Salon, has been part of the beauty industry for over 10 years. Hair has become my passion, learning and gaining experiences through craftiness throughout my career. I became part of the Ambition Magazine team as a freelance writer, sharing my knowledge helping women and professionals through trial and error with their concerns of hair care. Jessie LaQueenia is from Alabama, and currently residing in TX and holds a military background. When she began writing for Ambition Magazine she was actually in the middle of a tour. Jessie is the founder of Anointed Queens of Purpose which represents women focused on making a change in the world around them by serving out the purpose for which God created them. As if that isn’t enough for a person to have on their plate, she is also the owner Queen Persona by Jessie LaQueenia LLC, Queen Persona by Jessie LaQueenia Online Boutique, Queen Persona by Jessie LaQueenia Nail Lacquer, Editor of Queen Persona by Jessie LaQueenia Personal Style & Inspirational Blog, Woman of God, Business Woman, Writer, Journalism Student, Mother, & Mentor. Rachel Omolewu is a certified personal trainer and nutrition specialist. She conducts nutrition consults with clients and incorporates individualized nutrition programs to their workout routines; helping them achieve optimal results. She also is a 3X NPC Overall Figure Champion. When not competing at fitness events or training clients, she hosts fitness bootcamps on weekends. LeKeisha Nicole, the Creator and Editor-In-Chief of Ambition Magazine! LeKeisha is a well-rounded and at times ambitious to a fault. 2012 was a huge year for LeKeisha and Ambition Magazine. After leaving a job that she absolutely despised, LeKeisha took the opportunity to really strive towards this dream and goal that she had of having her own magazine. The wheels had begun turning in March with the debut of the magazine and when things changed job wise in May, it was game on to become a full-time entrepreneur.
AMBITION MAGAZINE S UBSC R IBE http://ambitionmag.com/subscription/
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