You Can’t Drive a Car on An Empty Tank

Starvation Mode… dunn dunn dunn.. I have heard so many people talk about this and have heard many try and explain what it is, along with so many myths.. I’m here to explain what it is and how to stop/prevent it.

Starvation Mode: aka survival mode (aka Bear Grills Mode), famine response, and adaptive thermogenesis (the regulated production of heat in response to environmental changes in temperature and diet, resulting in metabolic inefficiency.)

So, basically if you don’t eat enough, you will in turn have an inadequate amount of energy for your body and it’s response is to go into “starvation mode”. I cannot count how many times I have heard people say (mostly women.. sorry but you know it’s true) “I want to lose weight fast so I’m going to start working out and eat nothing!” ATTENTION THIS DOES NOT WORK! Yes, it will work when you’re younger, but the permanent long term damage it can cause to your body is horrible and near impossible to reverse.

The more you workout, the more you have to eat. Burning more calories and using energy is multiplied when you start training- this means the body needs more fuel/energy. This is why you see all those ripped and jacked up people constantly eating and they have a full meal every couple of hours. If your food intake is too low to meet your bodies energy requirements, the body starts accessing inside sources (this= bad news bears). It will attempt to access fat stores first, and in the highest proportion, which doesn’t sound bad at first- but only if you have a lot of fat to spare. If you have a lot of fat stores, most of the energy will come from fat, and a little from muscle. BUT if you have less fat stores, some will still come from fat, but a higher percentage will come from lean tissue… muscles. The leaner you get, the more difficult it is for the body to access fat quickly.

As I said early, this can have devastating long term effects on your body, primarily your metabolism. As your body continues to go into starvation mode it will react by slowing it’s metabolism down to keep what fuel you have left, burning slower to last longer (because your body literally thinks it’s starving). And you know that thing called ‘metabolism’ in your body that controls your calorie burning, right? Well, slow this thing down and your try at losing weight will drastically slow down too. The more your metabolism slows, the less food you will be able to consume, even when just trying to stay at the weight you are, without gaining additional weight. It’s a scary thing. What’s scarier is that the roller coaster you’re putting your metabolism on… once the ride starts and stops and starts and stops.. after a while it won’t start again. Your metabolism will actually start to become so slow that it will be at such a low burning rate that for the rest of your life all you’ll be able to eat is grass… no one likes grass.. deer and cows are only supposed to eat that crap. (But the saddest thing to me is that I hear this “I’m not eating” bs from women and men who really don’t need to lose any weight at all). Once this process begins your body begins to store fat and burn muscle. HORRIBLE. You know why ‘shredded’ people don’t have any fat? Muscle burns fat, so the more muscle you have- the more fat you burn-> the more fat you burn- the more shredded you’re going to be. This also works vise versa- the less muscle you have- the less fat you burn and more fat you will have. That’s why I ALWAYS stress to lift heavy!! The more muscle you gain and train the more fat you burn until your body literally becomes a fat burning machine!

Think of food as fuel for our bodies, just like fuel is for a car. You can’t drive a car on an empty tank right? Well your body can’t run on an empty tank either. Your body is your car and food is your fuel- to burn calories you must consume calories. So next time you think about crash dieting and not eating, think about how horrible your life will be when you’re older and for lunch you’ll be chillin with the cows in their pasture eatin grass.. think about it.

~ E

because seriously… how good does that look??


Fed Up: You MUST watch it

First off, sorry I haven’t blogged much lately. Adjusting to life in a new state with 1 incredible active 6-year-old is chaotic. Everyday we are either going from school to dance, or swim or guitar or something.

Anyways, last week I got the chance to sit down at night and watch a powerful documentary that the food industry is pissed is making a rise.

I assume most of you read this blog, follow it or check it periodically because you care about your health, fitness or just flat out how you look. All the more reason why you need to watch Fed Up. It will give you a whole new perspective on what’s really healthy and what the food industry wants us to believe is healthy.

In a nutshell…the food industry is a business & we are the naive customers sucked in. And cocaine is equivalent to sugar…okay not entirely but watch the film & you will see what I mean!

Once you’ve watched, please comment & share what you liked, what you’ll change or what you’ve learned.

~ Sheena

You can also take a peak at mine and Emma’s Instagram for some healthy recipe ideas!

Sheena Nicole Konas
Emma Erickson


Protein Packed Goods, Plyos & Insane Circuits

Prepare to be amazed 😉 My hubby is a beast & today I am here to boast about him.

After giving birth to our (almost 10lb) son a year ago he was my motivation, trainer, and support to kick my booty back into shape. After watching some of the things he can do it might become somewhat obvious to you on how I lost 45lbs of baby weight in less then 3 months!

1. Everything hanging Ab Circuit
– dueling clocks
– bicycles
– wipers
* 3 sets of 10 reps

2. 1 leg Plyos with medicine ball

**If you’re looking for affordable online training or lifting workouts email Kyle @

Now for the really good stuff!

Cinnamon Roll Vanilla Protein Pancakes
If you’re like me and tired of eating the same stuff every morning or you just flat out have a sweet tooth…you must try these! We found the recipe here >
(we tweaked ours a tiny bit)


We used Promasil Vanilla protein powder..but any brand will do the job!

  • 1/3 C instant oats, dry
  • 1 scoop vanilla whey protein powder
  • 1/4 C liquid egg whites
  • 1/4 C + 1 T fat free Greek yogurt
  • 1/2 small banana
  • 1 t vanilla extract
  • 1/2 t cinnamon
  • 1 T reduced fat cream cheese
  • 1-2 T unsweetened almond milk
  • 1 packet sweetener
  • PAM Original nonstick spray
  • sugar free maple syrup


1. In a blender, combine the oats, protein powder, egg whites, 1/4 cup Greek yogurt, banana, vanilla, and cinnamon. Blend until smooth. Or you may add the cinnamon at the end, and just sprinkle on top!

2. In a large skillet coated with PAM, begin cooking the pancakes over medium-high heat, about 4-5 minutes on each side.

3. While the pancakes are cooking, spoon the remaining tablespoon of Greek yogurt and cream cheese in a small bowl. Microwave for 10 seconds to soften and stir until smooth. Add almond milk until your “icing” reaches the desired consistency and sweetener until it reaches the desired sweetness.

4. Stack your cook pancakes, pour on the icing, and bask in your last moments of relaxation before starting the weekday grind.

*we added a special touch of sugar-free maple syrup*

Grammy Ter’s Power Bars

*these are a good pre-workout snack & soooo delicious


  • 1 cup protein powder (vanilla is the best)
  • 1 cup oats
  • ¾ cup honey
  • 1 cup peanut butter
  • 2 tsp. vanilla
  • ½ cup chocolate chips or raisins or BOTH (if using chocolate chips do 1/4 cup)
  • crushed soy nuts or almonds (optional)


1. Heat the peanut butter, honey and  vanilla until smooth. 

2. Remove from heat and add to dry ingredients.  *note:  IF you are adding chocolate chips…let the mixture cool down first…then add the chocolate chips. 

3. Press into 11×7 pan..let cool…then cut into bars. 

4. Store in airtight container in the fridge. 

*Makes one dozen bars.

 (I use French vanilla flavored protein, and omit the vanilla.  Also, if you double this recipe, it will make a 14 x 10 pan, basically, 24 bars)

** If you’re interested in an affordable diet plan email



Grocery Shopping List

I received some messages asking what I typically get when I go to the grocery store…so I thought I would share!

All can be purchased from Publix, Walmart & GNC…or probably any local grocery store.

Carb Sources
– granola
– skim milk
– rice
– rice cakes
– oatmeal (low sugar or high fiber)
– quick oats
– fruit
– white corn tortilla chips
– gluten free bread
– russet or sweet potatoes
– gluten free or whole grain noodles

Fat Sources
– all natural peanut butter
– almond butter
– coconut oil
– almonds
– avocados

Protein Sources
– chicken
– lean or extra lean ground beef
– ground turkey (93/7 or 99/1)
– tuna
– eggs
– egg whites
– fish
– protein powder (pictured below)
– protein pudding (pictured below)
– low fat or sugar free Greek yogurt

Cheating but NOT Cheating Snacks 😉
– pop tarts
– toaster strudels
– low sodium or turkey bacon
– quest bars
– hummus
– steak

– green tea
– lemon juice (to put in water)
– low sugar or sugar free chocolate syrup

– any veggies
– spices

& sometimes wine or beer 😊


** if you’re interested in a specific meal plan to lose weight, gain muscle, etc. email Kyle Konas @


Lift Weights…everyone is doing it.

A huge misconception for so many people is that they think in order to look great and lose weight you need to run, run, run and that lifting weights will make them big and bulky. THIS IS NOT TRUE!

But…don’t stop reading, I am not dissing cardio nor telling you to stop running. Cardio is important as well.

I am just here to tell you the benefits and perks of weight lifting and to inform you that there are more fun ways to meet your body changing goals without constantly running on the treadmill. Plus, we all know that running in place for long periods of time is flat out boring 😉

To start out on an honest note; I hate running, I don’t care for any type of cardio and I usually have to force myself to do it. I ran my first 5k this past summer, and well, lets just say…I also ran my last 😉

A weight training session may not burn as many calories per minute during your workout, but the overall calorie burning benefits you obtain from it outweigh that of doing cardio. Plus, more muscle helps you burn more calories!

Here is what I mean…the amount of calories burned after weight training is advanced; your increase in metabolism after cardio only lasts about 30 to 60 minutes while metabolism increase after weight-training lasts up to 48 hours.

Weight-training also has some health benefits; it lowers your blood pressure & anxiety, helps reduce stress levels, strengthens muscles (obviously) & strengthening those muscles helps support your bones which causes better stability, it increases lean muscle and more lean muscle means a higher resting metabolic rate which can decrease stored body fat. 

And, it flat out makes you feel good about yourself. Period.

A man or woman with a little bit of muscle doesn’t hurt the human eye either 😉

Fun Fact > Strength training is a critical component of any program than emphasizes long-term fat loss,” said Alwyn Cosgrove, co-author of the book “The New Rules of Lifting.”

Side-note: If you’re trying to lose weight…diet is the most important factor in this subject and some common knowledge…you have to burn more calories then you are consuming on a daily basis to lose weight. An average of 500 calories more burned a day than eaten equates 1 lb of weight loss a week.




Check out one of my favorite articles pertaining to weight-lifting below. It’s just another fun read 🙂

The Death of Intervals


Cellulite; a womans curse.

Cellulite: one problem most women run into at some point in their lifetime. Cellulite has always been a problem for me, even in my super-skinny high-school days 😉

And, once I had children it just got worse and made me insecure to put on a pair of shorts..this is when I discovered lifting weights and the important of drinking water, lots of water… every single day!

Another product that has been a blessing for me in this department is the Alba sea salt body scrub and the Rodan and Fields MD roller with the night serum, it has helped turn my saddle bags into normal looking thighs!

If you are someone who has to deal with cellulite here are some tips and exercises you can do to trouble those areas and minimize the appearance.

1. Drink lots of water, I know I say this for just about everything but being hydrated is so crucial on our body and helps any results look 10 x’s better.

2. Exercise! For example; I try and do legs two days a week and on one of those days I put a lot of extra effort and focus on my hip abductors, glutes and hamstrings.

– exercising after a long day at a job where you sit is especially important because sitting for long periods of time prevents adequate blood flow to the butt and thighs.

     * my favorite exercise which I personally believe is incredible for the cellulite under your butt (aka saddle bags) are dead-lifts

     * my second favorite exercise is doing kick-backs- this one is awesome because you don’t have to belong to a gym to do it, you can do it on your living room floor watching T.V. & to make it extra effective throw on some ankle weights

3. Specialty drink created by Jillian Michaels that improves elasticity: you mix lemon juice and cayenne pepper and drink it 3 x’s per day.

     * I make mine a little bit different because this is not the most fabulous tasting drink to me. I fill a shaker with 4 oz of cold water, add 2 tablespoons of lemon juice, 2 teaspoons of cayenne pepper then toss in a lemon slice and ice cube

4. Use a scrub that exfoliates deeply on your cellulite verses a normal body wash. Using an exfoliate will increase the blood flow and help break down fatty deposits which will result in minimizing the appearance of cellulite.

>>Follow these 4 steps for 8 weeks, take a before and after picture and send us your results<<

~Gym Brat



Balance.. balance.. balance..

As an athlete and weight lifter the importance I put on balance and core strength is vital for most of, if not all of my accomplishments thus far. It is so important to strengthen your core and improve balance. To achieve this you need to focus on three vital systems. These three vital systems are vestibular, somatosensory, and visual systems.

these systems are..

Vestibular system: sense organs that regulate equilibrium (equilibrioception); directional information as it relates to head position (internal gravitational, linear, and angular acceleration)

Somatosensory system: senses of proprioception and kinesthesia of joints; information from skin and joints (pressure and vibratory senses); spatial position and movement relative to the support surface; movement and position of different body parts relative to each other.

Visual system: Reference to verticality of body and head motion; spatial location relative to objects. The senses must detect changes of spacial orientation with respect to the base of support, regardless of whether the body moves or the base is altered. There are environmental factors that can affect balance such as light conditions, floor surface changes, alcohol, drugs, and ear infection.

So, as you can see, balance and core
strength are vital to the human body. Not only to look good haha but also for all around physical health! Without core strength we wouldn’t be able to stand up straight. Many people believe that your “core” is just your abs, but I am here to tell you different. Your core is in fact your entire abdominal region and your back. Your core is what is keeping you sitting up straight… especially when you are older or have been in car accidents in and are afraid of the “hunch back”.

You can switch up your workouts to strengthen your core by adding an element of balance or core strength. Instead of doing dumbbell chest press on a bench… do it on a swiss medicine ball! Simple switches are easy! Let’s get it!


– E