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New page!

Become a fan on facebook for Health & Fitness tips: www.facebook.com/angelhealthandfitness Become a fan on facebook to see current & new jewelry embelishments I've created: www.facebook.com/veyeralovecollection My ETSY shop: www.etsy.com/shop/veyeralovecollection

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High Intensity Interval Training!

Some individuals asked me what type of exercises they could do if they don't have time, can't afford a gym, and don't have any exercising equipment. My answer: HIIT = High Intensity Interval Training! Interval tranings are short & high intense cardiovascular exercises, with limited periods of recovery rests. I've constructed this HIIT a few nights ago & have done it twice! My husband did it with me once & absolutely killed him! Lol. (He's a weight  lifter, not a Cardio trainer.) So this first HIIT I've constructed is a combination of all of my favorite exercises. I love HIIT workouts because it is simply quick, efficient & effective! Athletes train day by day on HIIT & that's why I absolutely love it! I can't wait until all HIIT workouts are easy; that's when I know I am in the best shape of my life : ) Give this a try! & let me know if you do it; I'd love to hear about your experience! : )

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How to tone? / How to gain weight in a healthy way?

After my previous post, several individuals messaged me asking "how to" health & fitness questions. It brings me bliss to know that others trust my insight : ) And I am most certainly excited to see the numerous amount of people wanting & willing to live a healthy lifestyle! I am always willing to answer any more questions. Though, I don't have time to answer all of them at once, here's a start : ) These are two of the first questions that I was asked: "What should I do if I want to tone? Cardio or Weight Training?" Both. And circuit training & plyometrics to see faster results. Do some sort of cardio 5-6 times a week for 30 minutes to an hour. For example, jog on the treadmill for 20 minutes straight. Take a water break. Then go on eliptical for 20 minutes. Take water break. Then go on exercising bike for 20 minutes. If you get tired, take a walk. But, never sit down. You don't want to shut your heart rate down immediately; you want to slow your heart rate down gradually to recoup itself. As for Weight Training, warm up by jogging for 5-10 minutes straight. Then stretch. Afterwards you can start your strength training. With what you choose to do as for weight training, make sure that you do 3 sets of 8-12 repetitions each. [For example, curling 10lbs weights, 8-12 times. Do this 3 times.] Remember to ONLY give yourself a 45-60 second break in between sets. This will keep your muscles active. Also a way to help continue intensify your muscles is to keep flexing them. (Yes, you will look silly, especially if you look at yourself in the mirror. Guys do it all the time. But it is actually beneficial.) Now this part is very important -> If you can't reach 8 reps, then those weights are too heavy for you. But if you can go pass 12 reps, those weights are too light for you. The perfect weights are when you can barely reach 10 reps, & in that way, you want to push yourself to 12 reps! If you are leaning towards power training, then definitely add more weights & smaller reps. In addition, adding circuit training & plyometrics will strengthen & confuse the muscles in which you will see results even quicker. ___________________________________________________________________ "I want to gain weight, but in a healthy way. How do I do that?" 1) Add an extra 500 calories to your daily intake. That doesn't mean to eat fatty junk food and sweets. Eat frequent small meals with the a balance of proteins, carbs, and the right kinds of fat. Choose nutrient-rich foods that contain a lot of carbs, protein or fat into a small serving. Try eating whole-grain breads, pastas, cereals, fruits, vegetables, low-fat dairy products, and lean protein. Snack in between small meals and eat before bed. Have a bedtime snack, such as a peanut butter and jelly sandwich. 2) Weight training. Strength training will help you gain weight by building & strengthening your muscles, in which will increase your weight. When you strength train, get some extra protein both before and after your workout to maximize muscle building. All in all, you will not only gain weight, but you will look more fit as well.  ___________________________________________________________________ Please feel free to message or email me if you have any questions : )

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How to lose 20 lbs in 13 weeks!

Two of my girlfriends had asked me to construct a work out plan in which will help them lose weight by this summer. I took quite some time putting it together, so I thought that I would share it with all those whom are wanting to lose weight & don't know where to start! It may be a long & dreadful journey, but after 13 weeks, you'll be beyond ecstatic that you did it & made it! If you do follow these instructions, you will lose a healthy amount of weight of 2-3 lbs each week. I am also on this journey, to lose all my pregnancy weight & to get even more fit than I was before I was pregnant, so let's lose weight together!! I have already lost 5 lbs in two weeks : ) And I will post up my progress, as well as more tips to help you through this adventure! __________________________________________________________________ SUPPLEMENTS: MULTIVITAMIN: provides vitamins, minerals, & nutritional elements. CALCIUM: helps lose fat, while gaining muscle. FIBER: helps with body's digestive system & absorption of body fat. GREEN TEA: helps burn calories more quickly than normal & fights cancel cells. FISH OIL: reduces insulin levels, helps with digestion, keeps joints healthy. PROTEIN SHAKES: helps body recover more quickly & restores muscle glycogen. (Drink immediately after workout. Do not use shakes to replace meals.) *Be sure to read the labels of each bottle to determine how much you need to take daily. Remember that if you are not exercising frequently, some of these supplements will not be beneficial & could potentially cause weight gain.

_____________________________________________________________________ EATING PLAN: - You should be intaking only 1,300 to 1,800 calories per day, depending on your current weight, height, age, & exercises. (See my previous post on how to calculate your daily calorie intake to determine your intake.) - Eat 5-7 small meals a day (220-300 calories each), rather than 3 large meals. It will help with your body digest better & will continue to help feed your body to burn calories. - Drink 64 oz of water each day. (4 regular water bottles.) - Add all food groups. You will need your meals to be incorporated with some carbs, lean protein, fruits, vegetables, etc. Your carbs should come from whole grains & fiber. Be sure to eat a good amount of fruits & veggies a day. ___________________________________________________________________ EXERCISES: CARDIOVASCULAR TRAINING: You need to include 30 mins to an hour of cardio 5 times a week. Examples: Jogging on treadmill/eliptical, swimming, biking, any cardio constructed videos, etc. WEIGHT TRAINING: You need to include 30 mins to 45 mins of strength training 3 days a week. Each day, focus on arms & shoulders, then legs, and then chest & back. You can also add plyometric training. Also incorporate dumbbells & medicine ball while doing squats, lunges, crunches, etc. Start off with 5 lbs dumbbells, then gradually increase. FLEXIBILITY TRAINING: You need to include 30 mins to an hour of flexibility exercises 3 times a week. Yoga and Pilates are perfect flexibility training exercises. ___________________________________________________________________ EATING PLAN: (All meals should be under 300 calories!) 8:00AM: Small meal. Take vitamins. 11:00AM: Small meal. 1:00PM: Small meal. 3:00PM: Small meal. 6:00PM: Small meal.

(Drink Protein shake immediately after workout. You can eat something small as well. Example: An apple with a tablespoon of peanut butter, a banana, yogurt, granola bar, etc.) WORKOUT PLAN: Monday: Cardio 45 mins, Weight Training 45 mins. Tuesday: Cardio 45 mins, Yoga/Pilates 45 mins. Wednesday: Cardio 45 mins, Weight Training 45 mins. Thursday: Cardio 45 mins, Yoga/Pilates 45 mins. Friday: Cardio 45 mins, Weight Training 45 mins. Saturday: Yoga/Pilates 1 hour. Sunday: Rest _________________________________________________________________ REMINDER: - Do not starve yourself & never skip meals! The more you work out, the more your body will demand all the food & nutrients. If you skip a meal, you will not have enough energy to work out, nor anything to burn. - Contrary, do not overeat! Count your calories! Stop eating when satisfied, not when full. - Drink water! With all the supplements and exercises, your body needs a lot of water! It will also help you feel more full, so let water be your best friend! - Do not work out immediately after you eat. Wait at least an hour. - Do not eat anything 3 hours before bedtime. ANY QUESTIONS? Please email me at angellothao@gmail.com And please do share with me of your progress & results!!! Can't wait to see your transformation! Be determined! Eat clean! Stay strong!

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Arm party for sale!!

Throw your arm a party with some cute, fun, & affordable DIY bracelets from my new "Veyera Love Collection" : ) * FREE SHIPPING on all orders! * Full payment must be made before shipment is sent. * Paypal, check, or cash please. * Email (angellothao@gmail.com) or Facebook me (www.facebook.com/angellothao) to make your order. * Customized sets are available upon request. (More new sets coming soon!!!!) The "Chic" Set - $25 The "Classic" set - $25

The "Sweet Serenity" set - $25 The "Yahweh" set - $25 The "Glorious" set - $25 Customized stretchable wired bracelet. 1 for $8, 2 for $15, 3 for $20. OR $5 each with a purchase of a set. Choose the color of wire, beads, & what you want the wire to say. EMAIL: angellothao@gmail.com Facebook: www.facebook.com/angellothao

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How to lose weight by counting your daily calorie consumption

Find your daily calorie intake with this  calculator : ) http://www.freedieting.com/tools/calorie_calculator.htm So, the "maintenence" number is your daily intake if you want to maintain your current weight. The "fat loss" number is your daily intake if you want to lose weight. And the "extreme fat loss" number is your daily intake if you want to lose a lot of weight. An example of a 21 year old female that is 120 lbs, 5' 2" that exercises 3 times a week: So, if this gal wants to lose a healthy amount of weight, she should intake approximately 1390 calories per day. As I have mentioned in my previous "Health & Fitness" posts, a healthy way of eating is to consume 5-7 small meals per day, rather than 3 large meals. Hence, she should take 1390 and divide it by the number of meals she is going to eat per day. EXAMPLE: 1390/ 5 meals = 278 calories per meal. Each meal/snack doesn't necessarily have to be that amount; you can alternate and make some meals a little more than the others, as long as it's not drastic in number. All in all, if you want to lose weight, you need to watch what you eat, eat CLEAN & intake the appropriate amount of calories per meal/snack everyday. Eating over that amount will potentially increase your weight and eating less than that will not be enough for you to burn as well. Also & obviously if you want to lose more weight quicker, you should exercise as well : )

  Please feel free to email me if you have any questions or comments [angellothao@gmail.com]

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Healthier you; happier you : )

I have had an extremely busy year so far, as well as being sick for two weeks; hence, I wasn't able to update as soon as I planned. My apologies : ) But here is my second Health & Fitness post on 7 SUPER easy ways of how to become & feel healthier. 1) Sleep well. Getting the right amount of sleep (7-9 hours) will give you enough energy throughout the day & it also allows your body to fully rejuvenate itself. 2) Eat often. Eat a lot of small portioned meals throughout the day. Rather than 3 large meals, eat 5-7 small meals. This will stimulate your metabolism, keeping it constant; therefore, burning more calories. 3) Eat your fruits & veggies. Fruits and vegetables are essential vitamins, minerals, and fiber that helps your body digest & become healthier. Not only are they delicious, they are low in calories & very filling. 4) Don't skip breakfast. Eating breakfast every morning will jump start your metabolism. Without the nutrition, our bodies won't be able to function as quickly & have enough energy throughout the day. Breakfast is truly the most important meal of the day. 5) Eat slower. Eating slower will allow you to become full quicker, in which you'll consume less calories; hence, gaining less weight. Eating slow also helps your body for better digestion. 6) Stretch daily. Stretching everyday will decrease the risk of activity-based injuries. It will help you feel less achy & easily helps you relieve stress. It also increases blood flow & warms muscle fibers, which allows you to become & feel healthier. 7) Drink a lot of water. Generally, one should intake at least 64 oz (8 cups) of water each day. Often times when we are hungry, we are actually just thirsty. Water helps you with dehydration, digestion, and lowers your chances of having a heart attack. It allows you to become fuller quicker & is a natural body cleanser. Water is one of thee best tools for weight loss. Feel free to email me for further questions. [angellothao@gmail.com]

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"If you want something bad enough, you WILL make the time, effort, and commitment to make it happen."

We are about to start a new year & I'm most definitely certain that a large number of us plan to "lose weight" or "get in shape" as one of our New Year's resolutions. Without planning ahead, I would not have been successful & got as far as I did (before my pregnancy, that is). Here are 8 ways to get started on a workout plan. 1) Set realistic goals. Make goals in which are reachable. Focus on what you truly think you need most improvement on. Having a few goals is great, but making too many goals can be a set back as well. Be real. 2) Plan ahead. Find the types of exercises you will be doing. Depending on what your goals are, seek workouts in which will benefit you the most. Set a realistic timeline for your plan. 3) Make it a priority. Look at your schedule. Find the times and days that would work best for you. Be sure to stay consistent and committed! 4) Set a meal plan. I always encourage others to eat 5-7 small meals, rather than 3 large meals a day, simply because it is healthier & will essentially help you lose weight. Seek a diet plan in which you know you'll be able to maintain. 5) Find an accountable friend. Find someone who is reliable and honest. Inform this person of your goals & plans. Be sure that this is a person whom will encourage you & help you throughout your workout plan. 6) Take "before" photos. Have someone take pictures of your entire body (front, back, left, and right sides.) You may not want to do it now, but once you start seeing results, you'll love seeing how much you've improved : ) 7) Take measurements. Weigh yourself and measure your body (chest, hip, waist, arms, legs, ect.) every month. You'll love to seeing those numbers drop.

8) Future reward. A way that could motivate you is to reward yourself. Find something(s) that you truly want & don't buy it for yourself until you've achieved your goal(s). Stay tuned for my next Health & Fitness post on "Easy ways to become healthier." Feel free to email me for further questions. [angellothao@gmail.com]

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DIY Photo Coasters

Being a new stay-at-home mom, I've been anticipating on doing more DIY projects. I haven't been able to continue my bracelets, Veyera's headbands, nor her scrapbook, but I do plan to complete them once the holiday chaos is over. I've also just ordered new nail tools, so I'll be sure to post up some nail art as well. Furthermore, here is a little something I just finished for Gma & Gpa Lo, for Christmas : )

ITEMS YOU'LL NEED: - paper cutter board OR scissors - Felt pads - A small roll of ribbon - 4 white ceramic gloss tiles - Mod Podge (Make sure it's MATTE) - 1 Sponge brush - Clear Acrylic Sealer (Make sure it's GLOSS) - 4 4X6 photos (Items can be purchased at Wal-Mart & Home Depot)

1) Take your photo & cut it into 4X4 (With scissors, you can simply put the photo on top of the tile, make your mark of where to cut it, then cut it completely straight.)

2) Lightly dip your sponge brush into the Mod Podge.

3) Put a thin layer of Mod Podge on the tile.

4) Put your photo in the center & on top of the tile. (Mod Podge does not dry quickly, so don't panic if it's not even. You have plenty of time to adjust the photo before the Mod Podge dries.)

5) Put a thin layer of Mod Podge on top. Then let dry for 15-20 minutes.

6) REPEAT 3 more times; hence, a total of 4 layers of Mod Podge. Between layers, let the Mod Podge on the photo dry for 15-20 minutes. It will begin to slowly fade.

7) Spray two layers of the Clear Acrylic Sealer on the photo tile, after the final layer of Mod Podge is COMPLETELY dry. (Be sure to do this step in the garage or outdoors.)

8) Allow the Clear Acrylic Sealer to dry completely, then add the felt pads to the back.

9) Stack your photo coasters & tie it with the ribbon : )

10) You're all finished! : )

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Recent Outfits of the day

Here are some of my recent OOTD. Because I am now a new mama, I don't have as much time to take photos of what I wore, but I'll most definitely try to make the effort of taking some more & posting them here, as well as my tumblr.

Follow me : ) [username: veyeralove]

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My Veyera Love

My babygirl is getting so good at making silly faces. She's only 5 & 6 weeks in these photos & am already super photogenic! : ) So grateful that she is, being that I am a photographer & will be taking photos of her on the daily : ) Feel free to follow me on instagram: [username: veyeralove]

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My Veyera love

[ Veyera Lashia Thao ] Born on October 24th, 2012. 12:49AM. 6 lbs, 11 oz. 19.5 inches. I made the name Veyera up a few years ago. When I told Chris the name, he loved it. We debated on how to spell it for thee longest time ;P My mom picked Lashia, which means an innocent & peaceful heart : ) I waited, as to what seemed like forever, to finally meet my precious babygirl. Since I found out that I was pregnant, I prayed for her every single day; She is thee greatest blessing & I am forever grateful : ) I was in labor for 3.5 hours & in delivery for 30 mins. The experience is beyond words can explain. I most definintely have a better understanding & appreciation towards all the mamas out there! SHOUT OUT to my mom! Lol. I could not even imagine going through labor as many times as my mom did! Well, I am most definitely grateful for a short labor & delivery! FYI, working out during pregnancy paid off! I had thee cardio & endurance to push (literally) through a fast delivery! Also, none of my body parts swelled up, it was easy to get back on my exercising routine (mild workouts), & I didn't gain as much weight as expected : ) Well, I absolutely love being a mom; I cannot wait to have more babies!!!Here are photos of Veyera up to a month old : )

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Week by Week

Babygirl has gotten so big & has made mama so big! Lol. But she's all worth it : ) Though, I suppose I am not as big as average first moms? When my husband & I went to our Child Preparation classes, the other soon-to-be moms were a lot bigger than me & are all due a month to two months after I am. Lol. I've been told by other moms & nurses that I look quite petite as well. And one of the MA didn't believe me when I told her I was already 37 weeks. Lol. Perhaps it's because my face, arms, & legs didn't blow up, like I was expecting; I'm so grateful they didn't! :D My midwife told me it was due to all my exercises, which will help me during labor & delivery as well : ) I'm beyond thankful that my feet/legs didn't swell up & that I was able to stay active throughout my pregnancy. And them kegals better pay off! Lol. Well, here is a week by week of how much baby has grown!

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Baby mama update

I had planned to take several maternity photos in the summer and fall, but being that I was extremely busy, I never got around to it. I suppose I was more focused on my health, fitness, & pregnancy itself, that I didn't care too much about taking any photos of myself. So finally at 38 weeks, my husband & I finally took some time to take some before our babygirl arrives. Instead of hiring & paying another photographer, I decided that I'd simply have my husband take them & I'll just edit them myself. Here is how they turned out : )

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Photography Update

This past Summer and Fall, I established as many photoshoots as I could before having my babygirl. I've enjoyed capturing momentary memories that I hope my clients will cherish for a lifetime : ) Here are some photos that I've taken. [ And as several have asked, I do plan to come back in the Spring, perhaps the Winter ; ) ] More photos can be seen via my fan page: www.facebook.com/angellothaoimages

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Update!

Because Tumblr had been acting strange & wouldn't allow me to update any new posts for the longest time, I took a break. But here's a quick update!

With my new pregnancy, came along some new symptoms. Lol. Here were 2 of my recent cravings! Red velvet cupcakes & Chocolate chip cookies!

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HAPPIEST DAY OF MY LIFE!

After several months of praying & many obvious signs, my Husband & I decided that we would start trying. Being the analyzer that I am, I did a ton of research, as always. With a small 25 percentile of couples conceiving their first try, I was quite skeptical & beyond nervous to see my results. On our first try, after 11 DPO, I tested & I got all positive! We could not be any more grateful! Thank You Father! I can't believe that I am pregnant! AHHHHHHHHHHHHH!!!