Posted by: Jaena | January 7, 2016

What Are Your Goals for 2016?

My goals for 2016 are to compete in at least two bodybuilding (or physique) competitions and to compete in the City Challenge Race again. First things first, I will only be focusing on the bodybuilding competitions first as it will take a lot of hard work, sweat and some tears to get there.

I’ve done it before, six times to be exact and I know it won’t be easy as I have been out of the game for a long time. However, I am committed to do this and have set my sights on winning first place.

During the next three months, I will keep everyone posted as to how I am making out. 

In the meantime, please let me know what your goals are for 2016 and what your plan of action will be. 


Posted by: Jaena | September 18, 2015


As I wrote in my newsletter, I am always encouraging people to step out of their comfort zone. I am now doing so by coming out of retirement and competing again. I have competed in six bodybuilding shows and although women’s bodybuilding is phasing out, I will be competing in the Physique category. I am crossing off another item on my bucket list to see if I still have what it takes mentally and physically as I approach 50 in February. I will keep you abreast of my journey in the coming months.

What is your bucket list challenge? What have you been thinking about doing but have been holding back on?

Posted by: Jaena | August 9, 2015


In my newsletter, I wrote about what foods to eat to reduce inflammation. Here are some foods to avoid as well as healthy joint supplements.

It is important to stay away from refined sugars such as white sugar and high-fructose corn syrup. The digestive system breaks down processed sugars into basic sugars including glucose which is considered an inflammatory agent.

Being mindful of simple carbohydrate intake is important as well. Processed foods such as white bread, white rice, cookies, cakes, crackers and breakfast cereals are considered simple because they quickly break down into sugars which trigger the body’s inflammatory response.

Unhealthy fats such as trans fats can cause inflammation. A study published in the American Journal of Clinical Nutrition found that the intake of trans fats is positively associated with global inflammation in women. 

Certain trigger foods can set off inflammation as well such as gluten and casein (proteins found in wheat and dairy) as well as aspartame and MSG.

There are healthy joint supplements that can help reduce inflammation as well such as:

1) Glucosamine

2) Omega-3 Fatty Acids

3) Gingerroot

4) Turmeric

5) Boswellia 

6) Freshly brewed Green tea

Posted by: Jaena | March 5, 2015


Here are a few more healthy food choice comparisons which may or may not surprise you.

  • Quinoa vs. Brown Rice-quinoa provides more protein, fiber, potassium, magnesium, zinc, folate and energy boosting iron than brown rice. “A University of North Carolina, Chapel Hill, study found that higher intakes of folate can help in the battle against hypertension.” (Xun et al. 2012). Quinoa contains amino acids which make it a valuable protein source for building muscle. Quinoa also cooks faster than brown rice.
  • Kidney Beans vs. Black Beans-kidney beans provide 75% more dietary fiber than black beans. A diet high in fiber is more likely to ward off chronic illnesses such as cardiovascular disease. Kidney beans also have twice as much iron which can help boost performance in female exercisers.
  • Greek Yogurt vs. Regular Yogurt-Greek yogurt provides twice as much protein as regular yogurt. Greek yogurt contains beneficial bacteria which is important for better gut health. Although Greek yogurt contains half the sugar of regular yogurt, regular yogurt contains more calcium.
  • Whole –Wheat Bread vs. Sprouted Bread-“a recent study by Canadian researchers found that sprouted bread brought about a smaller spike in blood sugar in volunteers than the whole-grain breads that were tested.” (Mofidi et al.2012) This could help in the fight against diabetes and obesity. Sprouted breads are often richer in protein and fiber and is thought to make foods easier to digest.
Posted by: Jaena | January 11, 2015


It’s important to set goals to keep us on track. There’s no limit as to how many goals you set but they should be realistic so that you achieve success. You can set a goal each month or set several goals for the year. If you have a bad day remember not to give up on your goals, just reset and pick up where you left off.

What are your goals for 2015?

Posted by: Jaena | November 9, 2014


Here are 10 ways for men to boost their testosterone:

1) Lose the visceral fat or belly fat

2) Increase your Vitamin D

3) Eat more zinc. The body needs zinc to make testosterone. Zinc also blocks the action of the enzyme aromatase which converts testosterone to estrogen

4) Eat cruciferous vegetables such as cabbage, broccoli, brussel sprouts, kale, watercress and cauliflower

5) Choose healthy fats and proteins

6) Consume hot chilies. Spicy chilies and hot-chili powder not only burns fat but they also contain high levels of antioxidants which can cool inflammation. Inflammation sets the stage for belly fat and insulin resistance.

7) Do high intensity interval training. Short bursts of timed intense activity trigger the body to make more testosterone

8) Get better, longer sleep

9) Stop using screens at night. The backlight from computer screens, smartphones, tablets, laptops, etc. use light emitting diodes (LED’s) that contain short-wavelength blue light. This light significantly suppresses melatonin which is essential for a restful sleep

10) Look into your personal care products, soap, shampoo, deodorant, etc. to make sure that the chemicals don’t interfere with hormone balance, including testosterone

Posted by: Jaena | November 9, 2014


You may be wondering how much caffeine is in that cup of “joe” as well as other drinks. Here are the numbers:

1) Brewed Coffee-(16 fl. oz.)-190 mg

2) Decaf Coffee-(16 fl. oz.)-8.6 to 13.9 oz

3) Espresso-(1 fl. oz.)-64 mg.

4) Black Tea-(16 fl. oz.)-95 mg.

5) Red Bull-(8.4 fl. oz.)-80 mg

6) Mountain Dew-(12 fl. oz.)-54 mg.

7) Dark Chocolate Bar-1 oz.)-12 to 24 mg

Posted by: Jaena | February 16, 2014

How the FDA Defines Common Food Labeling Terms

These are some common food-labeling terms and how the FDA defines them:

a. Calories- “Free”- <5 Calories per RACC “Low”-< or =40 calories per RACC, “Reduced/Less”-at least 25% fewer calories per RACC than an appropriate reference food

b. Total fat-“Free”-<0.5 g per RACC, “Low”-< or =3 g per RACC, “Reduced/Less”-at least 25% less fat per RACC than an appropriate reference food

c. Saturated fat-“Free”-<0.5 g saturated fat and <0.05 g trans fat per RACC, “Low”-< or =1 g per RACC and 15% or less of calories from saturated fat, “Reduced/Less”-at least 25% less saturated fat per RACC than an appropriate reference food

d. Cholesterol-“Free”-<2 mg per RACC, < or =20 mg per RACC and “Low”-at least 25% less cholesterol per RACC than an appropriate reference food

e. Sodium-“Free”-<5 mg per RACC, “Low”:-< or = 140 mg per RACC, very low: < or =35 mg per RACC and at least 25% less sodium per RACC than an appropriate reference food

f. Sugars-“Free”-<0.5 g sugars per RACC, “Low”-not defined; may not be used, “Reduced/Less”-at least 25% less sugar per RACC than an appropriate reference food

**Note: Reference Amounts Customarily Consumed, or RACC, is the technical term for serving size. Information provided by the FDA 2009b.


Posted by: Jaena | February 16, 2014

Tips to Improve Your Memory

Here are more tips to improve your memory:

1. Challenge your mind and body. Try new physical and mental activities like yoga, ballroom dancing, tai chi, or even chess.

2. Play mind games. Do crossword puzzles, read as much as possible, and play games like Scrabble

3. Keep yourself guessing. Stimulate your brain by taking an different route to work or by using your opposite hand to do simple activities like placing your key in the door, putting on makeup, stirring your food, or brushing your teeth for example.

Posted by: Jaena | January 3, 2014


It’s important to create goals that are realistic and attainable. I refer to them as goals and not resolutions because that word alone tends to set us up for failure. With that in mind, what are your goals? How will you achieve them? Do you have someone to hold you accountable?  

I’ll start off with one of mine which is to get more sleep. I would like to average at least 6 1/2 to 7 hours of sleep every night. Let me know what your goals are and we’ll help keep each other on track. Good luck!

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