My Strawberry Cheesecake Smoothie




I like to have fun with my smoothies.  So I experiment with different stuff in the ridge.



I used the above ingredients;

1 cup of frozen whole strawberries

1 cup of Silk Unsweetened Almond Milk

2oz yogurt ( I freeze my yogurt into cubes 2 cubes)

1tbs Natural Bliss Vanilla coffee creamer

1 tbsp of Jello Cheesecake mix

1tsp Agave (optional)








My top Calorie Counter/Workout Apps

If you have a smartphone, iphone, Tab or Ipad you should download some of these apps I choose for my top apps.



Free online calorie counter and diet plan.  Lose weight by tracking your caloric intake quickly and easily.  You can also add other people to your friends list for motivation.



Calorie Count

Calorie Counter offers free food nutrition data.  I love this app because it gives you a grade by the foods you choose.  You can count calories, follow diet plans.



Free app to stay fit and lose weight.  There are a lot of free workouts on this app.


Monitor your weight

If you just want to monitor your weight.  This is a great app.


What are some of your favorite apps?  Share below.

Sweat with Albolene

Albolene has been around for years.  Its actually a moisturizing cream to remove dirt and makeup from your face.


Professional athletes, especially Boxers use Albolene to  to meet their weigh-in requirements.  One of the quickest ways to lose some retained water is to sweat it out.  Albolene is made of mineral oil that liquifies on skin contact. Just rub some Albolene on your problem areas and saran wrap the area or use a waist trimmer and do some cardio for at least 30 mins.   Once you remove the wrap you will be dripping wet! This is a great add on to your weight loss plan. You can buy Albolene at your local drug store like CVS or Walgreens.   REMEMBER DRINK WATER!!


Please note that the water you shed is ONLY temporary…If you continue to eat processed, fastening and salty foods you will gain those inches or pounds you lost just as quick!

Apple Cider Vinegar

Most may know about the remedies for Apple Cider Vinegar.   You can use ACV for so many things but I’m going to tell you  just a few health benefits.

 I use Bragg’s Organic Raw Unfiltered Apple Cider Vinegar.  I’m sure they have many other brands but Bragss has been around a long time and I like the unfiltered version.


You can drink this 3 times a day.  First thing in the morning, Mid-morning and Afternoon just 1 or 2 tablespoons each.

  •  It breaks down fat that is stored in your body
  • Can regulate blood pressure and cholesterol
  • It has anti-viral and anti- bacterial properties.
  • Rich in enzymes & potassium
  • Promotes digestion & ph Balance
  • Helps control weight
  • Helps remove body sludge toxins

This really works but the smell is awful!

 You can drink it straight or add 2 tablespoons to your 6-8oz water.


Fat Burning Vegetable Soup


I experimented on this one a few weeks ago and BOY was it good.  This is a no meat,  bean and veggie soup.  If you are trying the no meat for  a few days, weeks or however I definitely recommend this soup.  Occasionally when we do not eat any meat your mind is telling you that you are not full enough or you just feel really hungry.  BEANS is a great replacement for meat….FIBER AND PROTEIN!  Try it, NEVER underestimate what you can or can NOT eat!



1 can black beans (preferable low sodium or rinse the beans in pure water)

1 can kidney beans (preferable low sodium or rinse the beans in pure water)

2 cups of cut carrots

1 medium sweet potato (diced)

1/2 red onion diced

1/2 green peppers diced

2 cups of corn

14oz can of fire roasted tomatoes

1 can Rotel Tomatoes with green chilies

32oz Vegetable broth (low sodium)


I just added all the above ingredients into my crockpot and let it cook on low heat for about 6-7 hours.  I love cheese so I did add some low fat cheddar shredded cheese on top!



Sweet Sweat


Majority of the time when I work out (at home)  I typically use my Sauna Suit.  What the Sauna Suit will do is make you sweat more when you are working out.  I don’t wear the pants I just wear the shirt to sweat more on my upper body.  You can buy one from Wal-Mart for under $10. It works well I must say…but I don’t like the aftermath.  

Be sure to drink plenty of water because the sweat you are releasing is  majority water weight so you need to make sure you are hydrated before and after.  I have seen a few people wearing a sauna suit outside …but umm you won’t catch me outside with this trash bag on.. LOL


The Waist Trimmer is always a must for me to wear when I work out.   It supports your back and whole mid-section and also you will release a lot of water weight when using it.  You can also get this from Wal-Mart for under $8.  It surely will slim down your mid-section.  Remember drink your water when using these products!

My Very Berry Smoothie

I usually drink my smoothies in the morning or before my afternoon workout.

Here is what you will need for this smoothie.


1/3 cup of Triple Berries (Wild Berries, Strawberries and Rasberries

1 cup of Silk Unsweetened Almond Milk

2 cubes of Plain Greek Yogurt ( I freeze my yogurt in a ice cube tray)

Optional for taste ( 1tbsp Agave and 1tbsp of Natural Bliss Vanilla Creamer)

Blend and wallah!


Here are a few good benefits of berries:

  • Potent antioxidants that can help with arthritis and age-related memory loss.
  • Can lower cholesterol, or manage type 2 diabetes and lose weight
  • Great sources of vitamin C
  • Great source of fiber



Home Exercise DVD’s

Typically many people have excuses to why they don’t work out.   Examples: I don’t have a gym membership,  I’m work too late and don’t have time, I don’t have any workout clothes.. etc BLAH BLAH BLAH  

 It’s time to quite making excuses and just DO IT!!!  I’m not just preaching to  you but myself also…LOL!  I occasionally make excuses for myself but there is NOOOO reason for me not to workout.     I have a gym membership, I have too many workout clothes, I have time and I don’t have any kids (currently). 

 30 Mins a day will not harm you….if you can do more then go ahead!  Get your blood flowing, get your metabolism and heart rate up….Get off the couch and let’s GO!

 I would like to share with you some of my home exercises DVD’s I have right now that will for sure get you ready to get your heart pumping.


Jillian Michaels – 30 Day Shred


This DVD has three intense levels of cardio and strength in just 25mins.  Its a killer!



This is a new DVD i just ordered about a month ago. It’s about 45mins long focusing on your abs, glutes, arms. 

Hip Hop Abs


This DVD is fun if you like to dance. Good cardio. It has 3 different workouts for total body, ab sculpt, and fat burning cardio.

Billy Blanks boot camp Inferno


I love Billy Blanks from Taebo Abs.  If you ready for a bootcamp style workout. Pick this up. Its about 45mins long.

My Pain B4 Gain Weightloss Plan


My website Pain B4 Gain was inspired by my passion to get healthy and fit…not just for me but people that surround me.  I have done so much research in the past 5 years on just health and fitness along and would like to help others that just does not know how much your health benefit you from your young days to your older days.   I have helped myself and others get motivated by eating right and exercising daily so I  decided to make a website/blog of my everyday fitness, health-lifestyle that can also help others.

I wrote my first health plan a few weeks ago that is guaranteed to help you lose at least 5lbs in the first 7 days.

I recommend NO MEAT for the first 7 days just to naturally detoxify your body from all the bad eating like red meats, sugar, fast foods, processed foods etc.  IT IS HARD…BUT THAT’S WHY I CALL IT “MY PAIN B4 GAIN”.  This is your pain from eliminating all process foods from your body for just 7 days.  Pain is better than gaining the unnecessary weight!


Portion your meals to about 4-5 meals a day.  Eat breakfast 8am, Mid-Morning snack (can be fruit/nuts/veggies, etc) Lunch 11-12pm, Mid Snack 2-3pm Dinner 6-7pm.

Drink at least 64oz of Water a day!

Exercise at least 4-5 days a week! (30 mins Minimum)

Weigh yourself once a week to keep motivated (Recommend 1st thing in the mornings)

During the week prepare your own meals and snacks to take to work.

Don’t eat 1 hour before bed. (Try not to eat after 8pm)

Stay away from negative people that talk down saying you can’t be healthy.  You need positive energy.

Foods to avoid

White Carbs – examples:  Potatoes, bread, cereal, fried foods, rice, pastas, breading,  and basically anything white stay away from you will drop pounds easily.

No alcohol, sodas, juice with added sugar, coffee, fast foods, red meats, ice cream, cake, cookies etc.

Lean Meats ( 3-4oz in one meal only)

Fish – Salmon, Tilapia, Flounder, Snapper, Swordfish, Trout, Tuna,

Crab and Shrimp (limit your salt and butter)

Turkey (without skin)

Chicken (without skin)


Eat as much as you want

Apple, orange, plum, (Banana- Try to eat early in the day its high in carbs and sugar) Grapes, Strawberries, Peaches, Pears, Cantaloupe, pineapple, broccoli, cabbage, asparagus, spinach, romaine lettuce, avocado, cucumbers, peppers, green peas, etc.

Cook with Olive Oil –Extra Virgin

Good Sources of Carbs

Brown Rice, whole wheat pasta & bread. Sweet Potatoes, Oatmeal, Yams, Bran Cereal

Good Source of proteins

Kidney beans, lentils, peanuts, navy beans, pinto beans, almonds, cashews, pecans, pistachio, sunflower seeds, natural peanut butter, protein powder, (Yogurt Low fat-Non Fat) Black beans, Lima beans, Eggs.

Look at the nutrition labels on packages foods.  The sodium content you should not consume more than 2,000 milligrams a day. 

Create your own fruit smoothies with almond milk, Greek yogurt, and your fruits of choice, agave to sweeten (optional) ice, and blend.

Healthy herbal Teas (You can sweeten with Agave or Stevia) Drink tea after your meals.

Green Tea, China Oolong Tea, Sage, Detox Tea, Black


What’s Your BMI?


BMI is used as a screening tool to identify possible weight issues for adults and children. For example, a person may have a high BMI. However, to determine if excess weight is a health risk, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.

The following cutoff values are used to determine your health status that is whether you are underweight or above a normal desired weight.

  • 18.5 or less: Low BMI (underweight)
  • 18.5 to 24.9: Medium BMI (normal weight)
  • 25 to 29.9: High BMI (overweight)
  • 30 and above: Very-High BMI (obese)


Here is a formula to determine your BMI

Formula: weight (lb) / [height (in)]2 x 703

Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs, Height = 5’5″ (65″)
Calculation: [150 ÷ (65)2] x 703 = 24.96