Lemon Chia Seed Pudding

Lemon Chia Seed Pudding that’s both refreshing and nutritious.


For the Lemon Chia Seed Pudding:

  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk (or any milk of your choice)
  • Zest of 1 lemon
  • 2 tablespoons fresh lemon juice
  • 1-2 tablespoons honey or maple syrup (adjust to taste)

For the Lemon Yogurt Topping:

  • 1/2 cup Greek yogurt (full-fat or low-fat)
  • 1-2 tablespoons honey or maple syrup (adjust to taste)
  • Zest of 1 lemon
  • 1 tablespoon fresh lemon juice

For Garnish:

  • Sliced strawberries or blueberries
  • Fresh mint leaves (optional)


  1. In a mixing bowl, combine the chia seeds, almond milk, lemon zest, fresh lemon juice, and honey or maple syrup. Stir well to combine. Make sure there are no clumps of chia seeds.
  2. Let the mixture sit for about 10 minutes, stirring occasionally. This allows the chia seeds to absorb the liquid and thicken the pudding. If you prefer a thicker pudding, you can refrigerate it for a few hours or overnight.
  3. In a separate bowl, prepare the Lemon Yogurt Topping by mixing Greek yogurt, honey or maple syrup, lemon zest, and fresh lemon juice. Taste and adjust the sweetness as desired.
  4. Once the chia seed pudding has thickened to your liking, assemble the dessert. Start by spooning a portion of the Lemon Chia Seed Pudding into a serving glass or bowl.
  5. Add a dollop of the Lemon Yogurt Topping on top of the chia seed pudding.
  6. Garnish your healthy lemon dessert with sliced strawberries, blueberries, or your favorite fresh berries. You can also add a sprig of fresh mint for extra color and flavor if you like.
  7. Serve immediately or refrigerate until ready to enjoy.

This Lemon Chia Seed Pudding is not only healthy but also a delightful and tangy dessert option. It’s rich in fiber, omega-3 fatty acids from the chia seeds, and provides a burst of lemony freshness. Plus, the Greek yogurt topping adds a creamy texture and extra protein to keep you feeling satisfied.


The Importance of Lifting Weights: Building Strength, Confidence, and Health

Lifting weights, also known as resistance training or strength training, has long been a cornerstone of physical fitness. While cardio exercises like running and cycling have their merits, lifting weights offers a unique set of benefits that should not be overlooked. In this article, we will delve into the myriad reasons why lifting weights is important for individuals of all ages and fitness levels.

  1. Building Muscle Mass and Strength

One of the most obvious and immediate benefits of lifting weights is the increase in muscle mass and strength. When you lift weights, you create micro-tears in your muscle fibers. As your body repairs these tears, your muscles grow stronger and larger. This process, known as hypertrophy, not only makes you look more toned but also enhances your physical capabilities. Increased muscle mass can improve your performance in various activities, from daily tasks to sports and recreational pursuits.

  1. Metabolism Boost

Lifting weights doesn’t just improve your physique; it also revs up your metabolism. Muscle tissue is metabolically active, meaning it burns calories even at rest. As you gain more muscle through weightlifting, your basal metabolic rate (BMR) increases. This leads to more efficient calorie burning, making it easier to maintain a healthy weight and manage body fat.

  1. Bone Health

Lifting weights places stress on your bones, which is a good thing. This stress stimulates bone remodeling, making your bones denser and stronger. For individuals at risk of osteoporosis or bone loss, resistance training is particularly important. Strong bones are essential for overall health and longevity, reducing the risk of fractures and osteoporosis-related complications.

  1. Improved Posture and Balance

Weightlifting exercises often target muscles responsible for maintaining proper posture and balance. Strengthening your core, back, and leg muscles can help you stand taller, reduce the risk of developing poor posture habits, and improve balance. This is especially crucial as we age, as falls and posture-related issues become more common.

  1. Enhanced Metabolic Health

Regular weightlifting can help regulate blood sugar levels, improve insulin sensitivity, and reduce the risk of type 2 diabetes. Resistance training increases the body’s ability to use glucose for energy and aids in managing weight, which are vital factors in diabetes prevention and management.

  1. Mental Health Benefits

The benefits of lifting weights extend beyond the physical realm. Engaging in regular strength training has been shown to have a positive impact on mental health. Exercise, including weightlifting, releases endorphins, which are natural mood lifters. Additionally, the sense of accomplishment and increased self-esteem that comes from achieving fitness goals can boost confidence and reduce symptoms of anxiety and depression.

  1. Functional Fitness

Lifting weights helps improve functional fitness, enabling you to perform everyday activities with greater ease and less risk of injury. Whether it’s lifting groceries, moving furniture, or playing with your kids or grandkids, the strength gained from weightlifting translates directly into improved daily life.

  1. Injury Prevention

Strong muscles and well-conditioned joints can serve as a protective barrier against injury. By strengthening the muscles surrounding your joints, weightlifting can reduce the risk of sprains, strains, and other common injuries. Additionally, it can aid in rehabilitation after an injury by promoting faster healing and preventing muscle atrophy.


Incorporating weightlifting into your fitness routine is a smart decision with numerous physical and mental health benefits. Whether your goal is to build muscle, boost your metabolism, improve bone health, or enhance your overall well-being, lifting weights provides a versatile and effective means to achieve these objectives. Remember, it’s essential to start slowly, use proper form, and gradually increase the intensity to reap the full rewards of this valuable exercise modality. So, don’t hesitate – pick up those weights and start your journey toward a stronger, healthier, and more confident you.


Grilled Lemon Herb Chicken with Quinoa and Roasted Vegetables


For the Lemon Herb Marinade:

4 boneless, skinless chicken breasts
2 tablespoons olive oil
Juice and zest of 2 lemons
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
For the Quinoa:

1 cup quinoa, rinsed
2 cups water or low-sodium chicken broth
Salt to taste
For the Roasted Vegetables:

2 cups mixed vegetables (e.g., bell peppers, zucchini, cherry tomatoes, asparagus)
1 tablespoon olive oil
Salt and pepper to taste

1. Marinate the Chicken:

In a bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, dried oregano, dried thyme, salt, and pepper.
Place the chicken breasts in a zip-top bag or a shallow dish, and pour the marinade over them.
Seal the bag or cover the dish and refrigerate for at least 30 minutes, or ideally, marinate for a few hours or overnight for maximum flavor.
2. Prepare the Quinoa:

In a medium saucepan, bring 2 cups of water or chicken broth to a boil.
Add the rinsed quinoa and a pinch of salt.
Reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is fluffy and the liquid is absorbed.
Fluff the quinoa with a fork and set it aside.
3. Roast the Vegetables:

Preheat your oven to 400°F (200°C).
Toss the mixed vegetables with olive oil, salt, and pepper on a baking sheet.
Roast the vegetables for 20-25 minutes, or until they are tender and slightly caramelized.
4. Grill the Chicken:

Preheat your grill or grill pan over medium-high heat and lightly oil the grates.
Remove the chicken breasts from the marinade and grill them for about 6-8 minutes per side, or until the internal temperature reaches 165°F (75°C) and they are no longer pink in the center.
Allow the chicken to rest for a few minutes before slicing.
5. Assemble the Dish:

Serve the grilled lemon herb chicken over a bed of cooked quinoa.
Add the roasted vegetables on the side.
Garnish with fresh herbs like parsley or basil and an extra drizzle of lemon juice, if desired.
This healthy chicken recipe is not only packed with flavor but also provides a well-balanced meal with lean protein, whole grains, and a variety of vegetables. Enjoy!



The Key to a Healthier Life: Why Counting Macros Matters

In the ever-evolving world of nutrition and fitness, one term that has gained prominence is “counting macros.” Macros, short for macronutrients, consist of carbohydrates, proteins, and fats, the three primary sources of energy in our diet. Counting macros is not just a trendy buzzword; it’s a powerful tool for achieving and maintaining a healthy lifestyle. In this article, we’ll explore why counting macros is important for a healthier and more balanced life.

  1. Precision in Nutrition

One of the most significant advantages of counting macros is the precision it offers when it comes to tracking your food intake. Unlike simple calorie counting, which treats all calories as equal, counting macros focuses on the specific nutrients your body needs. Each macronutrient plays a unique role in your overall health and wellbeing. By tracking macros, you can fine-tune your diet to ensure you’re getting the right balance of carbohydrates, proteins, and fats for your goals, whether it’s weight loss, muscle gain, or just better overall health.

  1. Personalization

No two individuals are exactly alike when it comes to their nutritional needs. Counting macros allows for a personalized approach to nutrition. Your ideal macronutrient ratios may differ from someone else’s based on factors like age, gender, activity level, and goals. Counting macros empowers you to tailor your diet to meet your specific needs, optimizing your energy levels, performance, and overall health.

  1. Sustained Energy and Performance

Carbohydrates, proteins, and fats are the fuel that keeps our bodies running smoothly. The right balance of macros ensures sustained energy throughout the day. Carbohydrates provide quick energy for daily activities, proteins help repair and build tissues, and fats support various bodily functions, including hormone production. By counting macros, you can ensure you’re giving your body the right mix of nutrients to maintain consistent energy levels and support your physical and mental performance.

  1. Better Weight Management

Whether you’re trying to lose weight, gain muscle, or maintain your current physique, counting macros can be a game-changer. It offers a more holistic approach to weight management compared to simply cutting calories. For instance, increasing protein intake while maintaining the right balance of carbohydrates and fats can help you build muscle and reduce body fat more effectively. It also promotes satiety, reducing the likelihood of overeating.

  1. Improved Food Choices

Counting macros encourages you to make informed food choices. Instead of just focusing on calories, you begin to consider the nutrient density of foods. This shift in mindset can lead to healthier food choices. You’ll find yourself reaching for nutrient-rich, whole foods that provide the necessary macronutrients and a plethora of vitamins and minerals, rather than empty calorie sources.

  1. Long-term Sustainability

Diets that focus solely on restrictions and deprivation are rarely sustainable in the long run. Counting macros, on the other hand, is a flexible and sustainable approach to nutrition. It allows you to enjoy your favorite foods in moderation while still meeting your nutritional goals. This flexibility can make it easier to stick to your dietary plan for the long term, promoting overall health and wellbeing.

Counting macros is not just a trend; it’s a science-backed approach to nutrition that can transform your life. By paying attention to the specific macronutrients your body needs, you can achieve better control over your health, energy levels, and physique. Whether you’re an athlete striving for peak performance or simply looking to lead a healthier life, counting macros empowers you to take charge of your nutrition and make informed choices that will benefit you for years to come.


Why is Sleep Important

Sleep is an essential, yet often underestimated, aspect of our lives. We spend roughly one-third of our lives asleep, and it’s no coincidence. Sleep is a fundamental biological function that plays a crucial role in maintaining our physical, mental, and emotional well-being. In this article, we will delve into the importance of sleep and why getting quality rest should be a priority for everyone.

Physical Health
One of the most critical functions of sleep is its role in physical health. While we sleep, our bodies are hard at work repairing and rejuvenating various systems. Here are some key aspects of physical health influenced by sleep:
a. Immune System: A good night’s sleep boosts our immune system, making it more effective at fighting off infections and illnesses.
b. Weight Management: Lack of sleep has been linked to weight gain and obesity. When we sleep, our bodies regulate hormones like leptin and ghrelin, which control appetite and metabolism.
c. Heart Health: Insufficient sleep can contribute to high blood pressure, which increases the risk of heart diseases and stroke.
d. Muscle and Tissue Repair: Sleep helps in the repair and growth of muscles, tissues, and bones. It’s an essential component for athletes and anyone engaged in physical activities.

Mental Health
Sleep has a profound impact on our mental health. Adequate sleep is crucial for maintaining emotional stability and cognitive functions. Here’s how it affects our mental well-being:
a. Emotional Regulation: Sleep is essential for emotional well-being and the regulation of mood. A lack of sleep can lead to irritability, mood swings, and increased susceptibility to stress and anxiety.
b. Memory and Learning: Sleep plays a significant role in consolidating and organizing memories. It enhances our ability to learn and retain new information.
c. Problem Solving and Creativity: A well-rested mind is more creative and better at solving complex problems. During sleep, our brains process information and make connections that may not be apparent during wakefulness.
d. Mental Health Disorders: Sleep disturbances are often associated with mental health disorders like depression and anxiety. Treating sleep problems can improve these conditions.

Productivity and Performance
Sleep is a performance enhancer. Quality sleep can significantly impact our productivity in all areas of life, from work to personal projects. Here’s how:
a. Concentration and Focus: A good night’s sleep leads to improved concentration, problem-solving abilities, and decision-making skills. This is vital for academic and professional success.
b. Physical Performance: Athletes and fitness enthusiasts rely on sleep for improved physical performance, quicker recovery, and reduced risk of injury.
c. Creativity and Innovation: Sleep fosters creativity, enabling individuals to come up with fresh ideas and innovative solutions.

Studies consistently show that those who consistently get enough sleep tend to live longer, healthier lives. Sleep promotes cellular repair and reduces the risk of chronic diseases, ultimately contributing to a longer lifespan.

The importance of sleep cannot be overstated. It is a fundamental aspect of our physical and mental health, affecting nearly every aspect of our lives. Prioritizing sleep is not a luxury; it’s a necessity. Establishing healthy sleep habits and recognizing the value of restful nights can lead to improved overall well-being, better quality of life, and a brighter future. So, the next time you find yourself tempted to cut your sleep short, remember that a good night’s sleep is an investment in your health and happiness.


What’s Been Happening

Hello! I know it has been a hot minute since my WBFF Fitness Competition debut. I know I had mentioned that I was going to show you this journey and as I started on it, I realized how personal I wanted to keep it. This journey became more about what I could do and I wanted to keep it to myself. Now that being said and going through it, I am ready to share it with you.

Being at Worlds and taking the stage was the most amazing, scary, liberating and addicting feeling I have ever had. The minute my heels hit the stage I was hooked and I cannot wait for my next show (April 2022). What I loved most about the whole experience was how uplifting, caring and fun all the competitors were. Everyone was there to lift each other up, help when needed and just laugh with. I cannot wait to see my teammates and other competitors again.

Now what has happen since August? Well we came back, and I quickly met with my coach to go over my next plan. See I placed 5th, and for me that is amazing and I will take it. My original goal was just not biff it on stage, which I almost did lol but recovered beautifully. After talking to my coach I am going to compete in the Bikini Diva Division 35+ and 40+ to get me more comfortable on stage and to work on my stage presence more. This I know I need to work on and thus we are putting in the work. I also need to build my glutes and quads and if you have been following me Instagram @_samantha_sears_ you would know that I love leg day and let’s build them!!

However, as I was getting back into my routine life happened and I got my ever first case of kidney stones. If you have ever had them you know they are the most excruciating pain I have ever been in my whole life. It turns out I had to pass a 4mm stone and I have a 7mm stone blocking my left kidney, along with clusters on both my kidneys. So now I have to halt training and weight for a lithotripsy procedure on the 29th of this month. I will have to take a week off after and I cannot wait to get back into the gym and continue my Road To Pro! I am writing all this because I want to be completely transparent here and hope I can someone. these are photo’s from the show all the way up to ER visit with kidney stones. Life is not always glamorous and I want to show it all.


Prep To Stage Blog 1 04/15/20

My name is Samantha Sears and I am competing to become a WBFF Pro Bikini Competitor. I will recording my journey here, everything from my workouts, meals, poses and everything that comes with it.

This is so out my comfort zone but I am so excited to be on this journey. I have been a competitor my whole life and now this is competition for me. Yes I will be competing against other amazing women but this is for me. I want to see what my body can do and set goals for myself. I know this is going to be a long process with so many ups and downs but I am ready for the challenge. My first show is scheduled for October 3rd in Los Angeles, as long as we are able to congregate by then. My first goal is to get to stage and not trip lol (heels have never been my thing). My ultimate 2 year goal is to become a WBFF Pro and make it to Worlds. I know the road won’t be easy but it is a road I am ready to take.

As mentioned above I will be documenting my journey and putting up workouts, meals and how I am doing. This blog will be real and raw. I do not believe is sugar coating anything. I know I will have days that will be amazing, some will suck balls and others will just be okay. This is a place where together we can see where the roads take us free of judgement but full of inspiration and positivity.

Thank you for checking out my page and I look Forward to staying connected with you.

#cantstopwontstop #beastbaseline