The 13th Month

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Follow me for a second.. there are 672 hours in a 30 day month. If you take just

  • 2 hours a day for

  • 7 days a week (14 hours)

  • 4 weeks a month (56 hours)

  • 12 months a year

= 672 hours…..

Yep… just taking 2 hours out of your day every day can create enough time that equates to a entire month!

What would you do if you could have an extra month a year to accomplish your goals? Would you be able to rest better knowing you had an extra 30 days to complete your todo list? Would you work harder? Make extra money? 13 months in a year sounds like a dream right? As if its too good to be true it actually is possible and just takes a little bit of focus and diligence on your end. 

“Huh? Eb what in the world are you talking about?” 

Well let me break it down to you; If you take your 2 hour “Real Housewives of Whatever” show and utilize that time spent on your work, you will actually be able to extend your 12 month year into a 13 month year without adding an extra month of bills! 

Here’s the breakdown:

2 hour a day * spent working on your craft or extra income

7 days a week * is a total of 14 extra hours a week. Train yourself everyday for 4 weeks and that equates to 56 hours a month. Once it becomes a habit to work on your craft at least 2 hours per day, everyday, after a full 12 months, you would have spent 672 hours on it, which equates to a 30 day month(14). 

4 weeks a month * (56)

12 months a year

= 672 hours

By eliminating gossip television shows that do not pour into your future, you will create an extra 30 days dedicated to your craft and dream!

Sometimes it’s not that we need extra time in our day, but simply a better way to budget our current time! Hope this helps! 


Comment below what dream your working on that needs an extra 30 days to develop!

5 Tips For The New Vlogger

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When I first started vlogging, I have to admit, I was ill prepared, no film skills, no editing skills, nada! I totally cringe at my first youtube videos, I think I edited them in windows movie maker aka an updated version of powerpoint! LOL However I knew that I had to keep going, and with each video I’ve gotten a little bit better! I’m no Scorsese or anything like that but here are FIVE tips that helped my vlogging skills evolve!

  1. Breathe - seems like common knowledge, but unless you’re a person born for television, the moment the camera turns on, you’ll turn into mush mouth!! So breathe! Vlogging is partially about the experience and partially your point of view and mistakes as well! SO breathe, have fun, and don’t take yourself so seriously!!

  2. The best equipment to vlog with, is whatever you already have! My first attempt at vlogging, I used a basic point and shoot camera, video quality SUCKED, sound was pretty much non existent but those were some of my most watched youtube videos before I deleted them! My 2nd attempt at vlogging, I decided since I couldn’t afford a nice DSLR, my best bet was the nicest iPhone I could afford which was the Iphone 7. I started vlogging, but honestly never got comfortable holding my phone in the air all the time, but I kept at it. Quality definitely matters, however consistency plays a huge role in getting better too! *Currently I shoot with my Iphone 7 and my Canon Rebel sL2

  3. Learn how to edit! Teach yourself the basic skills of editing from the multitude of youtube videos, trial and error, or purchase a design course from a reputable source. Even if you outsource your editing needs, learning the basic functions and know-hows so you can communicate your needs to a video editor better. *Currently I use Adobe Premier programs

  4. Two of the most forgotten or unknown vlogging elements are lighting and sound!! I’m still learning how to better operate my studio lights, however I never travel without lighting! I can’t tell you how many times I filmed something, just to begin editing and I couldn’t hear a thing due to background noise or too dark lighting!! 

    * I purchased a phone case that acts as a backup light for vlogging when I’m shooting with the Iphone 7.

    * For sound, I use a my Apple headphones that come standard with the device and for the canon, I purchased an attachable Rode mic.

5. Aside from breathing, the best tip I can give you, is have confidence! Regardless of what story you're telling the world, people continue to view your stories based on how well you tell them! You're vlogging for a reason right?? You believe in that reason, NOW MAKE ME BELIEVE IT TOO!!

I want to follow your journey on vlogging! Comment your YOUTUBE handle and I'll go subscribe!

5 Easy Protein Recipes!

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Over the course of 9 years training and 2.5 years of bodybuilding, this lifestyle can get pretty monotonous (??) One of the things I honestly am sick of is protein shakes! I mean no matter how good the flavor, eventually you get bored (well at least me! So I took a few recipes I found online or concocted in my head and developed tasty AND SIMPLE protein treats! Now keep in mind, I’m a mom and business owner so my time is extremely limited (as I'm sure yours is too) so these recipes are simple, cost effective and straight to the point! Drop a heart if you enjoy this blog!


Breakfast On The Go: Protein smoothie 

(10 Min prep time)

Macro Count:

268 calories

P: 25g | F:  2g | C: 19 net grams 

1 cup strawberries

1 cup kale or spinach

1/2 cup Mango

1 scoop of vanilla or chocolate protein

3/4 cup of water

Blend and go! Viola! 

It’s super simple! *Fitt-Tip; to minimize volume, replace your ice cubes with frozen fruit!! It also doesn’t separate due to water-fruit ratio being imbalanced!


Guilt and Bloat free Dessert: 

(15 Min prep time)

Macro Count:

210 Cal

P: 25g | F: 3g | C: 11 net grams    

Protein Ice Cream (strawberry flavored) 

1 scoop Strawberry Protein

1/2 cup of frozen Strawberries

1 cup of coconut or almond milk

(for thickness: 1/2 cup plain greek yogurt)

Puree strawberries, slowly mix protein powder in. Blend until creamy. Add milk substitute Viola! If you desire a creamier protein ice cream then add 1/2 cup of plain greek yogurt and blend until desired creaminess!

Keto friendly Protein Pancakes/ Waffles

(10 Min prep time; 10-15 min cook time)

Macro Count:

192 calories

P: 30g | F: 7g | C: 4g (with large egg)    

187 calories

P: 37g  | F: 2g | C: 4g (with egg white)

1 Scoop of vanilla protein

1 Large Egg or egg white equivalent

1/8 cup of water

0 fat non stick coconut spray

Dash of Cinnamon

Dash of nutmeg

(for added thickness mix in 1/8 tsp of baking powder)

Pancake:

Spray non stick pan with coconut oil, heat on medium while you mix your egg, protein powder, water, cinnamon, and nutmeg together. Once mixed pour into pan and allow it to brown on one side for 5-8 minutes then flip. Once mixed remove from heat and allow it to cool if prepping it for another day or add sugar free syrup and enjoy it right now!

Waffle:

Spray non stick pan with coconut oil and heat on medium while you mix your egg, protein powder, water, cinnamon, and nutmeg together. Once mixed pour into waffle iron and cook until it’s finished!

Dairy Free Protein Coffee with Double the flavor

(10 Min prep time)

Macro Count:

125 calories

P: 24g | F: 2g | C: 4g

1 Serving of Favorite Coffee

1 scoop of Cinnamon protein

Brew favorite coffee (for time efficiency, I use a Keurig and caramel flavored coffee grinds). While coffee is still hot, add it to blender. Stir in protein. (for Keto; add a scoop of coconut or MCT oil). Blend until its a frothy mixture then pour into heat safe container. Enjoy!

Protein Fruit Sickles; A cool treat for a hot day

(15 Min prep time)

Macro Count:

180 calories

P: 23g | F: 0g | C: 9 net grams

1 scoop of vanilla protein

1/2 cup of frozen strawberries or mango

1/2 cup of coconut water

Homemade Popsicle kit

Puree fruit, coconut water together. Add protein powder. Blend in protein powder on low. If consistency isn’t pourable, add more coconut water. Pour into Popsicle kit and freeze overnight. Remove after 24 hours and snack on healthy popsicles all day without an ounce of guilt!!

***All protein mentioned in the above blog is from NUTRAFX. Their protein blends well in any temperature mixture and has minimal additives. If you’re looking for a great protein (or if you want your recipes to resemble the quality of mine, try them out! Use code Eboni2018 for 20% off of your entire order

5 Ways To Get Rid Of Love Handles

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Okay, so you found your way here through one of my social channels, for either finance, fitness, or business development and you need help reaching your goals! So first and foremost HEYYYYYYYY!!!! THANK YOU for taking a few minutes out of your day to read my very own blog! (I’ve been ghost writing and co writing blogs for the past year, so this being on my very own page under my name IS KINDA A BIG DEAL!!!)

Anywho, the topic at hand: “LOVE HANDLES” or “MUFFIN TOPS” or “THE TIRE AROUND YOUR WAIST” whatever you call it, IT’S GOT TO GO!!! With 9 years as a personal trainer and bodybuilder here are my 5 tips to help say BUH-BYE permanently!

1) Water! You hear that sound?? That’s the sound of your kidneys and liver begging you to flush them with water!! Water is your BEST FRIEND!! Let’s not even get into the scientific reasonings, but just the fat flushing qualities of water. I know, I know drinking all that water makes you pee uncontrollably throughout the day right? What is so bad about peeing? I mean, if you have a pile of trash in your kitchen, are you going to keep stepping over it while simultaneously dumping junk on top?? I hope not! You’ll take that stinky mess out! Welp, the same goes for your kidneys and fat, you have to take the bacteria out! Unfortunately we don’t have tiny little garbage men inside us but we do have water! The more water you drink = The more you’ll have to pee = the more bacteria will leave your body = the more fat cells will reduce their size and leave!!!

2) STOP Eating SALADS!!! Salads are a sure fire way to trick you into thinking you’re eating healthy! “But Eb its rabbit food so it HAS to be healthy right?” Sure, if it’s just the lettuce and maybe some grilled chicken or tuna, but it isn’t, is it? Nope! You probably added nuts, sunflower seeds, fruits, avocado, dressing, croutons, cheese and all the toppings which SUBSTANTIALLY increase your caloric intake without adding to the fulfilled sensation you need! Instead of eating a salad, measure out a variety of food and separate it into resealable containers then freeze or refrigerate it and cook it the night before or wake up 20 mins earlier before work and cook it the morning of (if you’re one who doesn’t like leftovers!)

3) Lemons! I can always spot a bodybuilder from afar if they are eating on lemons! Lemons satiate food cravings! Due to their soluble pectin fiber, they make you feel full longer! These bad boys also increase your urine output which means BUH-BYE bacteria and fat cells! Lemons also help protect against anemia! No, they don’t have a substantial amount of iron, but the citric acid helps your body absorb more iron from the foods you already eat!

4) Probiotics - My secret weapon! What most people fail to incorporate in their diets are probiotics! Thank goodness for the new Kombucha phase that have people trying different things! In all honesty, probiotics have been around for centuries! Kombucha, sauerkraut, kimchi, greek yogurt, miso, cottage cheese JUST TO NAME A FEW! Probiotics are high bacteria having food that kills the bad bacteria in your stomach balancing out your gut flora and increasing your overall health! Yes, high probiotic foods are fermented, it is good for you and some foods even taste delicious! But if you can’t stomach them, they do also have pre and probiotic supplements you can purchase from your local grocery store!

5) The GOOD Fats!! (In moderation, of course!) For years we’ve heard ALL fat is bad for you, but SOME fats were better, turns out that’s only half wrong! There are good fats and bad fats, fats that make you gain weight and other that help you lose it! I’m going to save the science behind fat for another blog but for this one; lets just discuss the fats you need! (Remember eat fats according to what your body needs! So moderation is different for every single body!) A few fats you need to add ASAP to your diet are coconut oil, greek yogurt, extra virgin olive oil, chia seeds, and of course avocados! Now if you’re like me, I dislike almost everything I just listed except coconut and olive oil so to add the healthy fats to my diet, I take CLA supplements! 3 a day for my body is all the Dr requires! My HDL’s are high and my LDL’s are low!

I hope these FITT-Five Tips helped you today! Next week we’re discussing 5 easy ways to make extra money!