My write-up for “The Actor’s Diet”…Grab some Tips for yourself!

My write-up for “The Actor’s Diet”…Grab some Tips for yourself!
                          

Hi Guys!  Here is the write-up I did for the amazing Lynn at www.theactorsdiet.wordpress.com.  I give my top tips on a few situations you may find yourself in.  Check it out below or visit here: http://theactorsdiet.wordpress.com/2010/11/10/guest-blogger-monica-nelson/.

Hi Everyone!

I am so excited and honored to be a guest blogger on Lynn’s truly inspirational and fabulous blog!! What a treat for me to share some great tips to help others with Health and Fitness, just what I love to do. Allow me to introduce myself~ My name is Monica Nelson.  I run a website called Monica Nelson Fitness where I have a “Fitness blog” and my recipes blog, called “Moni’s Meals”. I created my website to give my clients and others a place to check out the latest on Health and Fitness but to also set the story straight!  There are a million wrong ways to workout and there is also so much confusion out there on diet!  Getting in shape, toning up, building muscle, what and when to eat, etc. can all be very overwhelming and frustrating. This is where I come in.

I would like to give you a little background about myself. I live in Santa Monica and I have been part of the fitness industry for 10 years.  I am a Private Trainer, Healthy Foods Chef, and I also stay busy auditioning as a model for Fitness Jobs and Commercials (one thing Lynn and I  have in common!). So I really understand the pressure personally to look your best at the drop of a hat.  I work with all ages of celebrities, housewives, athletes, and I am a very well-rounded trainer.  I know what it takes to get results and reach goals–I mean, this is what I do for a living!

Today I want to share some important information with you that only my clients receive.  But also, I too, am apart of the industry and I know how important it is to look your best (and feel your best) when auditioning (or say, you have a deadline coming up like a wedding, etc.). Following are some tips to help out! We all know nothing can happen over night, but you can make very slight changes with your diet and workout routine to add a bit more glow to yourself.

Here are 2 questions that you may experience and here is my advice for you:

1. I have a callback for a huge action film in 2 weeks.  I don’t work out regularly.  What can I do to step it up with my fitness regime and diet?

DIET: The first thing you might think to do is to cut back on calories. Wrong! Try again.  Make sure you pay attention to what foods you are putting in your body, most importantly. Eat Clean, Green, and Lean over the next 2 weeks and you will absolutely see a difference.  An example is to cut out all processed, high-fat, high-sugar foods, and watch out for SODIUM.  Try to replace your meals and snacks with natural foods, lean proteins, and “clean” foods.  Add veggies to every meal. Not only do they have all the nutrients and vitamins for some glowing skin but they also contain water and will help hydrate you, plus they are so low in calories you can fill up on them and get your FIBER increased as well. IMPORTANT: Plan your meals! I recommend cooking at home and pre-planning the day meals so you aren’t left hungry with no healthy options. If you fail to plan, you plan to fail!

~Make sure to eat breakfast–never skip it (you can read my post about You and Breakfast for more info and why it is so important).

~Drink at least 60-70 oz. of water and maybe add some fresh squeezed lemon juice to help flush out toxins that may be in your body.

~Get at least 25-30 grams of dietary fiber.

~DO NOT drop below 1,200 calories a day.  I would aim for 1,300 to 1,700 calories for women (based on how active you are).

~Cut a time off at night to STOP SNACKING. This will give your body a chance to have a break and use stored “fat” for fuel.

~Make sure you eat throughout the day. Every 3-4 hours is a good goal to you keep your metabolism humming all day.

EXERCISE: If you don’t work out regularly, then please, don’t go overboard and try to run a marathon. Instead, be smart. Do workouts that are fast and efficient, challenging but do-able. You need to work hard to see change in your body.

~Do cardio 3-4 times a week. I recommend doing High Intensity Interval Training, aka H.I.I.T.  This is proven to burn more calories and fat in less time. Aim for 20-30 mins.

~Lift weights at least 2 times a week.  Work hard to reach muscle failure.

~If you like Yoga, 1-2 times a week will really help your muscles and help stretch your body. If that is too much for you, just stick to light stretching.

~Aim for 1-2 rest days a week. Very important!

Make sure you stay rested and do not overdo it. It’s easy to have the “all or nothing” attitude and that is bad news. Have balance in your day and try to get at least 7-8 hours of sleep. If you are not well rested, you can definitely upset your hormones.  That can lead to mood swings, uncontrollable food cravings, and just not being your best. Be consistent and you will absolutely see change in 2 weeks.

2. I have a bathing suit scene to shoot in 3 days!  What can I do to make sure I look A.T.A.P. (as toned as possible)?

Don’t you love this pressure! UGH! For starters, don’t panic. Realize you have the body you have and that there is no reason to become the crazy person who hits the gym for 6 hours a day attempting to look like say Heidi Klum in 3 days! You can make a difference in 3 days but you can’t change everything you might not be happy with and there is no point in stressing yourself out, as this will also backfire on you. Instead, come from a place of confidence and LOVE THE SKIN YOU ARE IN! This will help, I promise.  Rock what you got and it will show.

For the next 3 days:

EXERCISE:

~Yes, workout. I would do a form of cardio that really gets you sweating, like stair climbing or a spin class.

~Hit the weights! You can create a “muscle pump” and actually look more toned. Have you ever noticed that after a good weight session you might feel more toned but you look it  too?  The day before your shoot is the most ideal day to achieve this temporary result.

DIET:

~Watch your sodium. Again, you would be shocked as to how much certain foods contain sodium in your daily allowance (diet pudding, for example, is loaded). Sodium will get your body to hold onto water–not good for trying to look A.T.A.P.!

~DRINK a ton of water! I would also add fresh squeezed lemon juice

~Cut out Carbs at night.

~Again, do not cut calories too low (don’t go below 1,200).

~Eat breakfast and do not skip meals. Now is not the time to mess with your energy or your metabolism.

~You can cut out some foods that bloat you (even though they are so good for you.) For example, broccoli, brussels sprouts, and oatmeal. Replace these with more water based foods such as fruits and veggies like cucumbers, watermelon, celery, and red bell peppers.

~REST REST REST! Get enough sleep so you feel like a bikini bad ass! Aim for at least 8 hours.

~TAN!  I only recommend a spray tan. If you live in Los Angeles there are great places all over and some use only organic ingredients. This will highlight your awesome curves and will give you that extra confidence boost.  This is a big tip many of my clients do before any big event.

There you have it. It is also important to not get too focused on weighing yourself, read my post Don’t Be A Slave To The Scale to understand how “sneaky” the scale can be.  Remember not to compare yourself with others, and focus only on you. Now, go show ‘em your stuff!

My final advice is to try to live a healthy lifestyle always, so you are already in shape and healthy, and very close to your bikini countdown any time of the year! Now when you BOOK YOUR JOB-WATCH OUT FOR CRAFT SERVICES!

I hope I was able to help some of you out and remember these great tips!

See You Next Time Friends,

Monica Nelson

Love Monica Nelson

Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at monica@monicanelsonfitness.com.

One Comment to “My write-up for “The Actor’s Diet”…Grab some Tips for yourself!”

  1. Eunice says:

    I am no where near the situation enumerated above (I’M not an actress) but it’s helpful for looking our best in short notice. For instance if I want to look my best for a NYE party, i will follow the advices. People think they should crash diet to lose 10lbs in 10 days but it’s not true! Eating clean, drinking water and exercising is the only answer!!

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