I totally abused my body & lost focus & respect for who I was & what I was worth, I wasn’t living as responsibly as I should, & I was wondering why I couldn’t get ahead in life. I thought I had all the self control in the world- after all, I was in control of what I wanted to do, say, & think, & when I wanted to do it, say it, & think it so at the time I couldn’t understand why I wasn’t getting what I wanted out of life. I was SO BLIND & had NO CLUE!

Step one for me was to back off my lifestyle & destructive daily habits such as partying, drinking, etc…When my first awakening happened, it wasn’t really something I wanted to act on but it was something I knew I HAD to do. I didn’t even really know why I had to but it was more just like a test to see if I could. It was right after Thanksgiving & honestly the idea to stop drinking came about simply based on the simple fact that I wasn’t getting a buzz anymore! I just felt shitty, hungover, & BORED with everything in my life & this was the challenge I needed to kick start a new life. Before I knew it I had quit everything cold turkey which set the foundation & prepared me for the journey I was about to embark on…I had NO IDEA what was in store for me & had I know, I would have started so much sooner than I did!

I woke up New Years Day 3 years ago & made a resolution to change my body, create discipline & structure with my habits, & a build a new foundation to CHANGE my life, my business, & my way of thinking! I never even imagined I would have accomplished what I did in such a short time & had you asked anyone who knew me before they might have said the same thing… Based on the way I was living during the years prior, it was if I had nothing to lose, living day-to-day with no real direction, knowing I wanted more for myself- physically & mentally. What I experienced in the months that followed was not only a physically body transformation but a mental transformation which gave me a clarity & understanding on my life & myself that I never knew existed. Sometimes we have no idea what we’re missing until we achieve it, meet it, or find it, & then we can’t imagine our life without it! To this day life has only gotten better & I can predict that I’ll attract even more good things.

I believe in the laws of attraction & that we all have the abilities to BECOME the person we want to be, BUILD the life you wish to live, & in turn you will attract all that you are, bringing happiness, love, success, & respect to all aspects of your life!

She’s a 28 years old, 6 foot,  personal trainer, & pro volleyball player with a passion for competing! Kailin competed in her first show this summer & knows all about what it takes to reach your goals!

Q. How & why did you end up choosing to work with Empowering Body & Michele D’Angona’s Team Sass?

A. I had been a volleyball player most of my life and pro for the last part. And after I retired I was looking for a new way to challenge my body. A way to keep me motivated in the gym andin the kitchen. Since I had become a trainer, a lot of my ‘co-workers’ were doing bodybuilding, and since I am never one to not join in on a competition, I decided to give it a go. After months of trying to formulate my hypertrophy workouts and cutting diets, I found myself frustrated and exhausted. I had found Michele’s Facebook Pages and had really been inspired by some of the body transformations. As a trainer I know the body and how it moves from a performance stand point. But I had no experience with aesthetic based outcomes. So I decided to email Michele to solicit some advice on how to make my training more effective, and more tailored to what I would be judged on.

Q. As a trainer yourself, why did you find it beneficial to seek out a coach & would you recommend this to others?

A. As a trainer, we all have our specialty, mine in Sports and Performance based training. I know how to make athletes run faster, jump higher and react quicker. But when it comes to the all-inclusive sport of bodybuilding, my expertise fell short. I needed someone to help me navigate through the specific workouts, diets, prep, and supplements. I needed someone who knew what I was going through, how to get through it and how to win!

Q. What setbacks did you experience prior to working with Michele D’Angona that may have prevented you from reaching your goals & how have you overcome them?

A. The setbacks that I was experiencing were Diet and the eye to see where my body was and which parts I need to develop to get ‘the look’. I was killing myself, over training and not seeing the results because as an athlete, we are not disciplined in our diet at all. We train and play hard all day, then go for Wendy’s afterwards. Our lives are about performance, not aesthetics. So my eating habits were, not good. To say the least. Michelle’s Diet that she wrote just for me was really what changed everything. My body, my outlook and my end results. She told me that her diet was magic, and it really is.  I had the energy; I was getting everything I needed. But more importantly I had confidence, the fact that Michelle was a pro and if she tells me that this will work, I had every belief that I would. And it did! There was no second-guessing myself on her program. And that alone made her worth her weight in diamonds.

“I would say that transforming my body was all mental. As an athlete I know what hard work is. But not what self-discipline is in terms of diet and perseverance. I was used to being soar and tired and lifting heavy. But what I was not used to was taking ownership of feeding myself with a set goal and purpose.”

Q. Besides achieving a remarkable body transformation in such a short time, what else did you experience that you would consider “life changing”?

A. I also saw what I could do with my body both physically and mentally. It gives me a strong sense of confidence and it changes my outlook on the things that I can do in life and to myself. I was walking through life, having already categorized myself, limiting me to what I was thinking I could and couldn’t do or become. Now I see that there are endless possibilities for what I could do or become. It is all in my power.

Q. If you could offer some advice to someone attempting to go through the transformation process, what advice would you give them?

A. Call Michele! If you want to do it right, call her!

 Height/Weight: 4’9 1/2

WEBSITE: In the works Stay tuned!

I just needed to connect with her. In a moment, and I’ll never forget it..I stopped crying, took a DEEP breath, smiled, and took on a fighter spirit. I realized thatmy “drama” was so small and that I had the power to create a new reality. Instead of feeling sorry for myself and self-sabotaging I knew I had to get up, and DO SOMETHING. So I went for a hike, prayed, and connected with nature. The world seemed so beautiful and I was excited to start my journey into being the best I could possibly be….In that day, I decided to break many unhealthy habits, separate myself from negativity, and focus on creating a healthier self image. Not only for myself, but to inspire other women around me..including my friends and family who were also in the “mending” part of their lives. On that hike, I discovered my new purpose- to help raise women up, when they are down; to energize and pump up their inner selves. I’m a true believer that with any “breakdown”, there is a “breakthrough”. But the only way to step out of your darkness is to committ and let go. Hold on to your vision and release the “drama”. And of course you have to want to change..if you are not open to change, then you will remain the same. That doesn’t make it wrong, but it’s a choice you’ve made for yourself.

Quinoa has not only become a staple food in my diet, it is my absolute favorite go-to food!

Quinoa is extremely high in protein, fiber, magnesium, & iron, & is filled with essential amino acids making it the most unique & complete protein source among all plant foods. Although it closely resembles wheat or rice, this grain-like seed is actually more related to beets, spinach, & tumbleweed!

Besides the nutritional value & superb delicious taste, it turns out that cooking with quinoa is just as fulfilling & adds character to any every meal. From sweet dishes to more hearty & savory meals, in my opinion, the versatility of quinoa is unmatched by any other food.

A lesson in Quinoa Variety:

1. If you’ve never tried quinoa, don’t start with the “flakes”. I made the mistake of eating the flakes which sort of resemble grits or potato flakes that come out of a box (I remember eating mashed potatoes this way as a kid- trust me, those flakes are way tastier than quinoa flakes!). I found that the flakes are much better utilized in cooking/baking rather than as a morning cereal alternative to oatmeal or cream of rice. Perhaps if I wasn’t such a hardcore dieter adding brown sugar, cinnamon, & milk might spruce up the flakes a bit. To each his own, but I’ll pass & just stick with my many varieties of quinoa seed in a bowl!  *recipes below*

2. Quinoa Flour is enlightening! When I discovered the flour version I was thrilled & needed to go home and bake immediately to test out the goods. I was pleasantly surprised at how well it worked for baking all sorts of goodies but at the same time a bit disappointed at the “raw” taste of the batter when I used it. If you know anything about me it is that I L-O-V-E batter! Half the time I cook or bake, it is so that I can taste the process…I’m constantly craving dough-ish sort of sweets even more so than the finished product like cookies, cakes, etc. The batter is what I get excited about- licking the spoon & the bowl is pure pleasure to me. Once it’s baked I feel like it doesn’t taste as good!LOL! Soooo my point is, quinoa flour has a nutty flavor. It tastes nice but not for my “raw batter binging”! But like I said, it bakes great & can be combined with a variety of flours or almond meal/peanut flours, etc. for a low carb & gluten free alternative to regular white flour!

3. The quinoa seed comes in many different shades of ivories, pinks, brown, & reds! Grind it up & you’ve made your own quinoa flour- great for baking, breading foods, or adding protein to any meal!

Quinoa Mint-Lime Cold Salad- DELICIOUS & VERY SIMILAR TO THE MIDDLE EASTERN DISH, TABBULI

1 cup dry quinoa

Quinoa Stuffed Peppers- GREAT AS A SIDE DISH OR BY ITSELF FOR ANY MEAL

Quinoa & Chicken Fried Rice- HIGH PROTEIN FOR ANY MEAL!

(Tastes just like fried rice minus the rice & sodium & fat! LOL!)

1/2 cup cooked quinoa

1 tablespoons extra virgin olive oil

1/3 c. onion chopped

1/3 c. chopped mushrooms

1-2 tsp. Worcestershire sauce (low sodium) or Hot Sauce

1 tsp garlic powder

Brooke Mora  

Height: 5′ 8″

Weight: 135lbs. (off season), 127lbs. competition weight       

WEBSITES: www.twitter.com/brookemora, www.facebook.com/BrookeMoraIFBBPro 

Training since Oct. 2009

“Stay focused, dedicated, and determined!”  ~Brooke Mora

Q. How has living healthy, or dieting, or fitness changed your lifestyle?

A.  It has completely changed my life for the better.  It has removed all negative influences that were present in my life and has allowed me to see a very positive and promising future for myself.  

Q. Did you have a major event occur or reach a breaking point to make you totally want to change your lifestyle, fitness or otherwise?

A. Well as most of us women know relationships good and bad make a huge impact on our lives.  There was a point in my life where I became sick and tired of being sick and tired.  I reached deep down into myself and simply made changes.  I stayed focused, dedicated and determined to change. With those changes came opportunity and now I’ve found a life style that I am very passionate about.    

Q. What’s the hardest thing for you about training, competing, &/or dieting?

A.  Not having enough time in the day and keeping my energy levels up.  I work full-time Monday-Friday, so it’s imperative that I schedule my time well.  When I’m doing split card days, I’m up at about 630am at the gym by 7am for 30-45mins of cardio, at work by 930am and then back at the gym at 7pm until about 930pm.  Ya, not much time for anything else.  I get all my cooking done on the weekends for the week, thats the only way to be prepared and have my food readily available.     

Q. Do you participate in any classes or sports besides weight training? If so, what?

A.  I try to do yoga once or twice a week.  Stretching is so important and I love the tranquility and mentally clarity that yoga brings.  In the off season I usually join friends and participate in triathlons or 5k runs as well. 

Q: What is your favorite workout?

A:  My fav???  Well I’ve made my least favorite into my favorite.  Lunge kick-ups on the smith machine & donkey kickback machine have recently become my favorites because they have transformed my lower body.  But they are still the toughest workouts for me.   

Q. What modeling work, photo shoots, fitness competitions &/or sporting competitions, if any, have you participated in or prepared for and what were the results?

A. Excalibur NPC – Dec 2009 – 5th place Class C

Muscle Contest NPC March 2010 – Overall Bikini Winner

USA’s NPC – July 2010 – 1st Class F – Earned Pro Card

Tournament of Champions IFBB Bikini – September 11, 2010 – 2nd place – Olympia qualified

The Bikini Olympia Sept 2010 

Modeling

Muscle & Fitness Dec 2010 – Hot bod spread – John Russo

Muscle & Fitness HERs – 2010 issues

Labrada 2010 Campaign – Jason Ellis

Versa Gripp Campaign

Photographers

John Russo  http://www.johnrussophoto.com/

Marc Royce http://www.marcroyce.com

Chaz photographics
facebook.com/chazphoto

Tauseef Photography
http://www.tauseefphotography.com

Q. Where do you learn most of your information regarding fitness, training, & healthy eating habits?

A. The concept of weighing food and exercising wasn’t foreign to me. I grew up watching my mom weigh her food when I was younger and she taught me the importance of portion control.  I was involved in athletics from a young age and have always educated myself about health and nutrition. I was a pretty active gym goer, trained for triathlons and ran quite a bit, but it wasn’t until I started training for competition with Michele D’Angona did I really learn about how to eat clean and what foods get the results I was always looking for to transformed my body. 

Q. What is one thing you’d like to accomplish in the next 2 years (fitness or other)?

A. Well I have at least 2 things I’d like to accomplish 1. Finish 1st in an IFBB bikini competition and 2. Make the cover of Muscle & Fitness Hers. 

Q. What is one of the biggest sacrifices you’ve made, and was it worth it?

A.  I won’t call what I gave up sacrifices; they were distractions keeping me from reaching my goals and dreams. Yes, it was definitely worth it and don’t mess them at all.

Q. When staying healthy & fit can become so consuming, how do you balance the rest of your life, social, work, family, etc.?

A.  It’s important to keep a balanced life.  The way I keep things balanced, is always make time for family and loved ones…they come first.  Then prioritize the rest.  If I’m training for competition that is my priority, 

Q. What is that one body part that you just can’t seem to make look like you want?

A. Well I’m a work in progress still…always trying to improve my whole body.  When it comes time to step out on the stage I’m pretty happy with the work that I’ve done.  But there is always room for improvement. 

Q. For someone who is new to the fitness & health world, what piece of advice or information would you give them before they get started on this new venture?

A.  Take one day at a time or better yet take one meal at a time, one workout at a time.  Focus on the present.  Don’t ever say you can’t do it! You can! Can’t is just another way of saying you won’t. 

QUOTES THAT KEEP BROOKE GOING…. 

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “press on” has solved and always will solve the problems of the human race.” ~ Calvin Coolidge

“You will either step forward into growth or you will step back into safety.” – A. Maslow

Butternut-who?

Many people shy away from even attempting to cook up some butternut squash, acorn squash, pumpkin, or any squash for that matter. I can understand the fear as most people in general don’t cook or don’t know the basics of anything more than popping something in the microwave. That is why I’m writing this- it’s a simple How-To for cooking up butternut squash, pumpkin, acorn squash, or any of the squash variety.

Why Butternut Squash?

This versatile veggie is packed with more than just taste possibilities; it’s also loaded with vitamin A. 1 cup of cooked squash has 457% of the recommended daily allowance — and is a good source of fiber, potassium, and magnesium. And like most vegetables, it’s fat-, cholesterol-, and sodium-free.

Fat and Calories: One cup of raw butternut squash only has 63 calories. The majority of those calories come from the carbohydrates. The same serving of butternut squash only has .1 g of fat. It can be added to meals to add flavor and fullness without adding fat.

Dietary Fiber: Dietary fiber regulates the digestive system. It can also help to lower cholesterol levels in the body. There are 3 g of dietary fiber in every serving of butternut squash, 11 percent of your daily recommended value.

Vitamin A: Vitamin A is an important part of cell reproduction and it’s important to maintaining healthy eyes. Butternut squash has 298 percent of your daily recommended value of vitamin A.

Vitamin C: Vitamin C is an important antioxidant for the body. It can help to prevent certain kinds of cancer and can help to keep the immune system working properly. Vitamin C has also been shown to possibly help prevent certain types of heart disease. Butternut squash accounts for 50 percent of your daily recommended value of vitamin C at 29.4 mg per one cup serving.

Minerals: One serving of butternut squash has 14 percent of your daily recommended value of manganese, 12 percent of magnesium and 14 percent of potassium. Potassium is important for healthy muscle action. Magnesium is important for cell formation and manganese is important to metabolizing proteins and fat, according to NutritionData.

HOW TO PREPARE & ROAST A BUTTERNUT SQUASH

Start with a nice size

Butternut squash! Not too big, as the larger the size, the harder it is to handle…

(That’s what she said! LOL…had to say it!)

I use a super sharp serrated knife (my bread knife works perfectly for this). Begin by cutting off the two ends- the pumpkin looking top and the core bottom.

The next step would be to slice the squash in half Length wise- right done the middle. This can take some muscle power so hopefully your been hitting the weights building those biceps! You can “saw” into it on all sides till eventually you’ll cut through the center.

Using a spoon, scoop/scrape out the inside pulp which is similar to carving the flesh out of a pumpkin. Scoop out the seeds & pulp so that it is clean & hollow like the squash pictured.

After this step you can skip right to the marinading & seasoning of your squash or you can continue preparing your squash into cubes for roasting!

To skin a butternut squash is a job within itself. The safe way To do this is with a peeler but if your’re a pro with a knife, Feel free to skin the squash with just a knife in hand. Be Careful not to take off too thick of layers of skin as you will

Be taking away the delicious squash rather than the outer Skin if you cut too deep!

The next part of the process would be to chop up the squash. Now at this point it shopuld be a fairly simple step as the hard Outer skin has been removed. Begin by cutting about 1″ slices All the way down the squash. Then dice up the strips into cubes About 1″ or bite size. At this point you will be ready to season &/or Marinade your squash & prepare the roasting process!

There are two ways to prepre the butternut squash for roasting. Here I have done the preparation process of skinning the squash, then chopping it up into cubes.

Here I have simply left the skin on the squash, cut it in half length wise, scooped out & cleaned the inside pulp/seeds, & I’m beginning to add my herbs & merinade to the squash. I’ve placed it on a pan lined with foil.

For both of the squash pictured here I have made a deliscious & super flavorful Balsamic Rosemary marinade.This is not an exact science. In fact a majority of the time I don’t even go off of a recipes for measurements, I just wing it! So get creative & come up with your own.

BALSAMIC & ROSEMARY MARINADE

- This can be used for squash, veggies, even on your proteins like chicken/turkey/fish, etc.

1-2 T. Olive Oil

1-2 T. Balsamic Vinegar

1 T. Dried or Fresh Rosemary (Use a bit more if it’s fresh)

1 tsp. black pepper (Fresh cracked pepper is best)

Dash of sea salt (optional)

TIME TO COOK EM’ UP!!!

• PREHEAT OVEN TO 400 DEGREES. ROAST CUBED BUTTERNUT SQUASH IN A BROILING PAN OR ON A BAKING SHEET LAYED OUT TO ONE LAYER. OR IF YOU’RE ROASTING IT WHOLE, PLACE ON A BAKING SHEET. THE WHOLE BUTTERNUT SQUASH WILL TAKE SLIGHTLY LONGER TO ROAST THAN THE CUBED.
  
• ROASTING THE BUTTERNUT SQUASH HALVES: 400′ OVEN, 45-60 MIN. OR UNTIL SLIGHTLY BROWN & TENDER.
  

   

• ROASTING THE BUTTERNUT SQUASH CUBES: 350-375′ OVEN, 40-50 MIN. OR UNTIL SLIGHTLY BROWNED & TENDER.

OR

• Mobile Site: ENTER HERE

Michele D’Angona: IFBB Pro Athlete, Body Transformation Expert, Personal Fitness Trainer, Competition Coach, & Nutrition Consultant!

via Welcome!.

My brain works like a food diary/calculator/nutritional facts bank when it comes to eating, cooking, or when the cravings begin! I immediately go into problem solving mode figuring out how to fit in the flavors I’m looking for without compromising my clean competition diet, meaning without taking away any of my much needed proteins, without adding additional carbs or empty calories, etc…

This sick, twisted, torturous, masochist body of mine chooses to head to my kitchen. I live all by myself (except for my two lady friends…the mutts!) but I swear to you, it feels as though my kitchen is alive- no joke, this room talks to me! LOL! The cabinet doors, oven doors, the microwave, & fridge come to life- like something out of a Muppet show- I’m telling you! HAHA! Hey, I’m not going nuts here- if you love food, &/or cooking the way that I do then I know you feel the vibe I’m talking about when you enter the one room in your place that truly comes to life. My imagination runs wild in here & turns my thoughts & ideas into reality. It’s refreshing & scary at the same time because in the blink of an eye I could literally self destruct & sabotage all the work I’ve put into my body in this one little room. It’s frightening & I Love it! I’m a live-on-the-edge kind of girl! I like to play with fire…and food! HAHA! Okay so if I haven’t scared you away then please read on because we can all relate to the cravings….dieting or not, we are all human, & who doesn’t enjoy a lil flavor in their life, Right?!

HERE ARE TWO DESSERTS & TREATS- SIMPLE & TO THE POINT…NO ENTRÉE MENU HERE, JUST STRAIGHT UP YUMMY SWEET TOOTH CRAZING FIXES…

-NO BAKE-

This spawned from the traditional “whey-in-a-shaker” meal. I wanted to BITE into something & this did the trick!

MICROWAVE HIGH PROTEIN CAKISH-CUP

• 1 SCOOP WHEY (I used Pro5′s cookies & cream flavor)
  
• 1 T. 100% PUMPKIN
  
• 2 EGG WHITES
  
• 1/8 tsp BAKING SODA
  

Mix ingredients in a coffee mug or small bowl. Pop it in the microwave for 30 seconds. Check consistency- I like it a lil mooshy/watery around the the bottom & cupcake-like on top. But if you’d prefer ours a bit firmer put it back in the microwave for another 15 seconds or so (total of 45 seconds). Then EAT! If you need a fat in this meal you can add peanut butter on top when it’s done or sprinkle flax seed or if you’re not dieting top it with a glop of Cool Whip free! ENJOY!

MAKES 1 PROTEIN CAKE-CUP

PER SERVING: 200 CALORIES, 40g PROTEIN, 1g FAT, & 4 CARBS!

-OVEN REQUIRED-

Don’t let the zucchini throw you off! These are yummy chocolate-y brownie bites that will satisfy you plus they only have 3 carbs per serving & less than 1g of fat!

CHOCOLATE ZUCCHINI BROWNIE BITES

• 2 SCOOPS WHEY
  
• 1 CUP 100% PUMPKIN
  
• 4 EGG WHITES
  
• 1/8 tsp BAKING SODA
  
• 1/8 tsp BAKING POWDER
  
• 1 CUP of SHREDDED ZUCCHINI (ABOUT 2 SMALL OR 1 LARGE ZUCCHINI)
  
• 1/4-1/2 CUP COCOA POWDER (More, ½ cup, for a richer chocolate flavor OR less, ¼ cup, for a milder chocolate flavor)
  

1. Preheat oven to 350 degrees.
   
2. Mix ingredients in a medium sized bowl.
   
3. Pour the batter into a cupcake pan lined with cupcake papers or spray with a non stick olive oil spay/PAM. (12 CUPCAKES) OR you can use a
   

   greased 8X8″ brownie pan. Place in the center of the oven rack for 30-45min.- check if they are done by poking the centers with a
   

   toothpick or wooden skewer or chopstick- if it comes out clean (no batter moosh on it) then they are done.
   

4. Remove from oven & let them cool slightly.
   
5. Remove from tray then EAT! If you need a fat in this meal you can add peanut butter on top when it’s done or sprinkle flax seed or if you’re
   

   not dieting top it with a glop of Cool Whip free! ENJOY!
   

MAKES 12 BROWNIE BITES

PER SERVING: 50 CALORIES, 8g PROTEIN, 1g FAT, & 4 CARBS!