November 6, 2017

I wrote this journal for one of my college classes at SLCC but I thought I would add it to the blog as well for memories. Enjoy! 

For this essay I chose to research on Infertility, according to the book, infertility is the inability to achieve pregnancy after at least 1 years of regular sexual relations without birth control or the ability to carry a pregnancy to a live birth. For this topic, I thought it would be interesting to research more about it online due to so many of close friends that have experienced infertility. Initially I thought it was all the same, but there are different types of infertility. Primary infertility is defined as a woman has never conceived even though she wants to and has had regular sexual relations in the past 12 months, while Secondary Infertility is when the woman has previously conceived but is currently unable to do so even though and has had sexual relations in the past 12 months. 

While researching more about what causes infertility as well as who is affected by it; I came across a few National Surveys: 1 in 8 couples (or 12% married women) have trouble getting pregnant or sustaining a pregnancy. While 7.4 million women, or 11.9% of women have never received any infertility services in their lifetime. Also, approximately 10 to 15% of couples in the United States are infertile. (Department of Health and Human Services, USA)

What I have also found out is that many cases of infertility are treatable. It does depend on what the diagnosis is, as it can vary case by case. In certain couples it could only be one of them that has this issue, or it could be a combination of factors such a low sperm count, ovulation disorder, blocked fallopian tubes, endometriosis, PCOS (Polycystic ovary syndrome), and combination infertility. Another interesting fact is that of all the couples diagnosed with infertility, 15% are diagnosed with unexplained infertility. (Natural Fertility Info, 2017)

Even though infertility is a sensitive topic to talk about there are a lot of options out there for couples that after being diagnosed still can’t conceive. For example, IVF or In Vitro Fertilization treatments, artificial insemination, donor sperm, donor eggs, surrogacy, and reproductive Surgery. Unfortunately, the treatments above can cost a lot for the couple wanting to conceive. I found that there are non-profit organizations that will rally for this good cause and donate the money to a deserving couple in the beginning process of treatments.

In conclusion, being diagnosed with infertility can be devastating for someone; but I’m happy to have found a lot of research online on the subject. There is no better time than now to educate others about this and how to get help.

Works Cited
Knox, D., & Milstein, S. (2017). Human Sexuality: Making Informed Decisions (5th ed.) [with Salt Lake Community College supplement]. Redding, CA: BVT Publishing.

Man on the street interview on contraception

October 12, 2017

I wrote this journal for my human sexuality class at SLCC but I thought I would add it to the blog as well for memories. Enjoy! 

For this essay I decided to interview other fellow students, family members, and friends. It was very interesting to find out the results to some of the questions I asked. The following questions are what I chose to use:

·       What do you know about Plan-B?
·       When it comes to contraception’s, what methods are you familiar with?
·       Would you get a sterilization if you were done having children?

For the first question I found out that about 60% people of the people I asked knew exactly what I was talking about, while the other 40% were actually about how the pill worked. There was a person that asked me if it was 3 birth controls put together in one. Someone else told me that they weren’t sure how to use it and if it had an expiration date from when the sexual intercourse happened. A surprisingly discovery was that about 75% of the people I interviewed didn’t know they could buy Plan-B at their local drug stores.

For the second question things got a little interesting. There was a gender difference when it came to answering this. The women asked this question talked about birth control, condoms, and abstinence. While the men discussed the “pull out” method. A lot of them said that if the woman is on birth control then they should be safe, after I mentioned STD’s they started to get concerned. I talked about how important it was for them to take to their partners about it and make sure to wear protection.

The last question was the most heated of all topics due to disagreement between both genders. Ladies didn’t feel like it was fair for them to tie their tubes, some of them felt like it wasn’t as safe as a men getting a vasectomy and that they shouldn’t go through all that pain. While the men surprisingly agreed with it their answers saying that they would for sure get it done with children was not a plan. Some of them were afraid about all the pain and losing their manhood.

Overall this was a great experience, I think that a lot of people are afraid to talk about certain topics nowadays. They are usually either embarrassed or afraid of sounding na├»ve. It always goes back to STD’s they are afraid of getting it and talking about it. The book also mentions the female condom and how they are now approved by the FDA, where to buy it, and how to use it. (pg. 300. 2017). I found this very interesting because not a lot of women know about this option. Out of the 15 people I interviewed only one person mentioned it. There needs to be more awareness everywhere when it comes to contraception.

Works Cited
Knox, D., & Milstein, S. (2017). Human Sexuality: Making Informed Decisions (5th ed.) [with Salt Lake Community College supplement]. Redding, CA: BVT Publishing.

Movie Review : TheStray " Red Carper Premier"

October 6, 2017

Disclosure: Nina Talks has received tickets for this awesome event & is being compensated. All opinions are my own. 
the stray movie premier
{Red carpet pictures, Michael Cassidy & Sarah Lancaster signing autographs}
Earlier this week we got to attend a premiere screening of "The Stray" This is such a wonderful and uplifting movie to take your family to see. It is a true story about how a stray dog found a family and changed each of their lives forever.
Both of my kids loved the movie especially "Pluto" the puppy. (if you take children younger than 5 years old make sure they understand about what's happening before they go, or they might cry a little).
I'll be the first to admit that this movie had me in a roller-coaster of emotions. I'm a sucker for movies with a good storyline and puppies. The best part about this movie is that it is based on a true story. Having the whole cast there watching the movie with us, and then at the end finding out that the real-life characters were there as well made it so special. You could tell that Mitch Davis (writer-Director) poured his heart and soul into this movie and that it was a family affair.
We got to meet the cast afterward (even Pluto) the kids were so excited about it! Sarah Lancaster (Chuck, Saved by the Bell: The New Class) & Michael Cassidy (Argo, Batman v. Superman: Dawn of Justice) have the best chemistry on screen. While we were in line to get our autographs, Lia looked at him and said: Hey! You're the dad from the movie!
Guess what? The Stray comes out today! Check and see if it's available at your local theaters:

6 Healthy & Delicious Smoothie Recipes!

July 11, 2017

Are you always on the go? 

Do you sometimes forget to eat breakfast? 

Don't worry; I've got you!

Breakfast is considered one of the most important meals of the day. It provides your body the essential nutrients to keep your energy level up throughout the day. 

Nutrients are the substances in foods that are required to support body function and maintain health. Such as fruits, vegetables, grains, dairy, and protein. Try adding at least 1 cup of fruit to your diet daily. 

Here are 6 Healthy & Delicious Smoothie Recipes:

*Click on each link to check out the recipes and these awesome bloggers blogs!

1. Orange Banana Smoothie


My Mama taught me

April 21, 2017

This girl was taught to: 

Do your squats. Eat healthy. Lift heavy. Dance like no one is watching. Live in the moment. Love unconditionally. Eat the damn cake. Make your mama proud. Oh! And take lots of progress pics. 

Xoxo, Nina

Signature Assignment for my weight lifting class - HLAC 1080

April 8, 2017

I wrote this journal for my weight lifting class at SLCC but I thought I would add it to the blog as well for memories. Enjoy! 
When I signed up for this weight lifting class, I didn’t really know what to expect. As an avid gym goer, this seemed like an easy choice. Although fitness and nutrition is a huge part of my lifestyle. There is always room for improvement. There were times that I had things going on with my life so I would get to class a little later than expected, but when I did get there, off to work I went. While in the weight room, I made sure to take full advantage of my time. The professor as well as the interns for the fit-tech program were not only extremely helpful, but so knowledgeable and passionate about what they were teaching us!
My favorite part of this whole semester was being paired up with a coach. Cody did an amazing job keeping me on my toes, and challenging me every week to reach my goals. Our fitness routine changed a couple of times during the semester. Every time he could tell my muscles were getting used to the routine, he would change it up. When we started our workouts together, he asked me what my goals were. I told him that not only did I want to have the best form, but also be able to reach my personal goals, which were: Try unassisted pull-ups, chin-ups, squat heavy, dead-lift with proper form, and just work on my overall muscular endurance.
I think it is so interesting how it is all a mind game when it comes to upping your numbers. For some reason, I was afraid of failing and pushing myself to the max before this class. Not this time! Being able to complete seven chin-ups in a roll made me feel like I could accomplish anything. I also decided to bulk during the semester and it was very interesting to not only see my fitness gains, but me reaching all my personal goals. What an amazing experience! Here are my stats from the middle of the semester compared to the end of the semester:
24 Push-ups
17 Reverse Pull-Ups
Plank .47 seconds (right) & 1:10 (left)
33 Push-ups
20 Reverse Pull-Ups
Plank 1:51 (right) & 1:46 (left)

Calisthenic Workout!

March 6, 2017

Calisthenics are exercises consisting of a variety of gross motor movements, often rhythmical, generally without using equipment or apparatus, thus in all essence body-weight training. They are intended to increase body strength, body fitness, and flexibility, through movements such as pulling or pushing oneself up, bending, jumping, or swinging, using only one's body weight for resistance.
Calisthenics Workout
Upper Body Warm-Up
Jumping Jacks 10 reps
Pushups -10 reps
Repeat 5-10 times
Lower Body Warm-Up
Jumping Jacks 10 reps
Squats – 10 reps
Repeat 5-10 times

The Workout:
Reverse Pushups 25 reps
Birds 25 reps
Plank Pose 1 minute
Assisted Pull ups – max reps
Crunches – 25 reps
Reverse Crunches - 25 reps
Repeat this cycle 2- 3 times.
Total Workout Time: 40 minutes with warm up.

Monday Wednesday Friday:

  • Push ups, 3 sets, max reps
  • Chin-ups, 3 sets, max reps
  • Single Leg Squats, 3 sets, 3 max reps
  • Bench Dips, 2 sets, max reps
  • Ham-Glute Raises, 3 sets, max reps
  • Calf Raises, 3 sets, max reps
  • Upside-down Shoulder Press, 3 sets, max reps
  • Crunches, 5 sets, 25 reps
  • Neck, 3 sets, max reps

I hope that you give this workout a try! It's a fun one!


Nina Talks Podcast Episode #3: Self-Love

February 28, 2017

Here are the show notes from today's episode: 

What is self-love? according to Wikipedia is regard for one's own well-being and happiness.

5 SIMPLE things that I do daily to help my self-love:

  1. Give yourself daily compliments!
  2. Find your passion!
  3. Write your thoughts down!
  4. Get out of your comfort zone!
  5. Think happy & Positive thoughts!

You can listen to the rest below to get inspired: 


Nina Talks Podcast Episode #2 : Hello Whimzy

February 20, 2017

Welcome to episode two of the Nina Talks Podcast Show Notes!

Today I got to interview one of the most whimsical girls I have ever met: Lauren from Hello Whimzy 

  • She is a fellow Utah blogger with a mission to inspire others
  • We talked about the difference between being doers & dreamers
  • She wrote a blog post about what Whimzy means to her but here are my favorite notes from it: Whimzy is what makes you happy.
    Whimzy is where your dreams and aspirations come from.
    Whimzy is imagination. 
  • My cheeks hurt at the end of our convo because I was smiling big the whole time! I'm serious! Listen to it below: 


Flexibility Class Journal Entry

February 12, 2017

I wrote this journal for my weight lifting class at SLCC but I thought I would add it to the blog as well for memories. Enjoy! 

Before taking this flexibility class I thought my range of motion was alright. Upon taking the initial evaluation I realized that my body isn’t as flexible as I thought. There are certain areas of my body that did well, but overall my range of motion is normal. It was very interesting to see the difference between the left and right side of my body. I’m left handed so the left side of my body flexibility is a lot better than my right. Another thing that I have found very interesting was that when you are performing a back extension you should always keep your pelvis flat on the mat. I’ve been doing this wrong and thought that the higher I raised my trunk the better.

My initial goals for this class was to improve my hip flexion and extension, and for long term it was to improve my back and hip flexion, rotation, and lateral flexion. Each class challenged me in a different way. I will be honest and say that I haven’t been the best at getting my stretches done each day before my workouts. So being able to understand how important it is to stretch your muscles before and after completing a workout helped me a lot. Especially when the professor went in depth on how to properly foam roll. It was great to learn how to properly foam roll to not injure yourself.
After re-evaluating myself there are a few things that I have learned from the data. My sit and reach test improved by two inches. 

My first test was 25 inches, then my second test ended with 27 inches. I thought that was great improvement since I have learned new breathing techniques that have helped me improve my flexibility.

As for the Tanita scale, there are a few things to mention that have changed this semester, the first being my weight. I started out at 150 pounds due to having upped my calorie intake for the year. And even though I didn’t want a lot to change my weight did go down to 144 pounds. It’s not a huge difference which it is very understandable. After the semester is over I’m planning on changing my macronutrients to get back on track with my weight and diet.

Since the Tanita scale tells me that my BMI is around 25. For my height and weight, it is a lot and it puts me in the “overweight” category, even though I know that a lot of my weight comes from muscle mass. My TBW has significantly changed for the semester which is great. I made myself a goal to drink at least 8-12 cups of water each day. My initial hydration for the semester started at 53% and it ended at 61%. So I would say that I have reached my desired goals.

Overall, my knowledge about flexibly and lifetime wellness has expanded and I’m happy that I decided to take this class. For the past 10 years my focus has mostly been on strength training, with a little bit of cardiovascular activities, but It has been great to learn a new skill that I will take with me for the rest of my life. My plan is to keep foam rolling each day before I start my workouts and also focus on my cool downs.

What made this class interesting to me was that each day was something new. I looked forward to coming to class and seeing what was next. The student presentations were great and they taught me new routines that I’m very excited to try out. The only recommendation I would make is that students communicate with other groups before their presentations so that we aren’t doing the same exact stretches for a full class period.

Nina Talks Podcast Episode 1: An Introduction!

February 10, 2017

Let me introduce you to the Nina Talks podcast!

For as long as I can remember, I always had the idea of creating a podcast to share my thoughts with others. If you know anything about me, you know that I have a few ideas at a time brewing in my mind. This podcast is one of them!

I hope you stick around with me as I navigate this new World and learn as I go. Here are the show notes for episode #1: The Nina Talks Podcast!
  • Background music equals = me shaking to the beat!
  • When I get excited my voice gets a bit pitchy! 
  • Brazilian memories and talks about Brazil
  • My favorite Brazilian restaurants in Utah are Tucanos, Rodizio, Sweet Spot, and Tushar!
  • I talk about BUCKET LISTS and what they mean to me!
  • ALSO! My panda obsession! 

 If you missed it you can listen to it below: 

xo, Nina

5 Different Push-ups variations!

February 2, 2017

Back when I only did intense cardio as my workouts, the word push-ups were not in my vocabulary. I was very afraid of either hurting myself. Or be made fun of for not knowing what I was doing. Girl push-ups were the only thing I could do. When I started to get serious about fitness and shifted my focus to weight lifting, push-ups were just the thing to do. Months after months of training. I perfected the man version of push-ups. There are days that I do about 45-50 push-ups at once. It’s now one of my favorite things to do. Often while at work, I will drop down and do 25 push-ups! Sometimes some of my coworkers do it with me. That makes my day! Here are 5 versions of push-ups that you should try:1. “BOSU push-ups”  Turn a Bosu ball over, so that the half ball portion is on floor. Assume a push-up position and place your hands on the sides of the Bosu’s platform. Brace your core and glutes.  You can also alternate between legs:


2. “Single leg push-ups” Begin at the top of the Push-up position with one hand out farther in front than the other. Lift the leg on your opposite side, keeping that knee straight and core tight. Keep your back straight and lower the torso under control. When you reach the floor, fire up your pecs and shoulders, and extend at the elbows to return to the starting position. Perform as many reps as you need reps on one side, then repeat with your other hand forward and leg raised.


3. ” Push Up to Side Plank” (or T Push-up) Begin at the bottom of the Push-up with your elbows bent and torso straight. Extend at the elbows to reach the high Push-up position. At the top of the movement, turn at the shoulders and reach one hand as high as possible toward the ceiling. Then reverse the motion and return under control back to the starting position. Switch between lifting your left and right arm on each rep.

4. “Regular Push-Ups” Start off by lying face down on the floor or on a mat with your feet together and arms shoulder-width apart. Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. Hold for a count at the bottom position and then return back up to the starting position.


5. “Incline Push-Ups” Place your hands on a box, bench, or step instead of the floor. Low your body until your chest nearly touches the bench. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. I have used a tire as well to do these push-ups.

There you have it! Now, go out and try a new variation for your next Push ups!

XO, Nina

Friday - Arms!

January 6, 2017

Here is a fun arms workout for you to try!

Standing Hammer Curl:
  1. Stand up with your torso upright and a dumbbell on each hand being held at arm's length. The elbows should be close to the torso.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
  4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  5. Repeat for the recommended amount of repetitions.close-grip-bench-press-weightlifting-routine.jpg
Close-Grip EZ-Bar Press:

1.Lie on a flat bench with an EZ bar loaded to an appropriate weight.
2.Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
3.Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
4.Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.

download (1).png
Alternating Incline Dumbbell Curl:
  1. Sit down on an incline bench with a dumbbell in each hand being held at arm's length. Tip: Keep the elbows close to the torso.This will be your starting position.
  2. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.Tip: Only the forearms should move.
  3. Slowly begin to bring the dumbbell back to starting position as your breathe in.
  4. Repeat the movement with the left hand. This equals one repetition.
  5. Continue alternating in this manner for the recommended amount of repetitions.Cable_Triceps_Kickback.png

Cable Kickbacks:
  1. Set up for the cable tricep kickback by attaching a single grip handle to a low pulley cable machine and selecting the weight you want to use.
  2. Grasp the handle using your left hand with an overhand grip and take a step back from the cable machine.
  3. Keeping your feet together and knees slightly bent, bend down until your body is around parallel to the floor.
  4. Use your free right hand to stabilize yourself.
  5. Bring the elbow up as far as possible and keep it tight in by your side. This is the starting position for the exercise.
  6. Keeping your elbow in place and your body fixed, and extend your arm out as far as possible.
  7. Squeeze the tricep , and then slowly lower the weight back to the starting position.
  8. Repeat for desired reps.

Standing Barbell Curl:
  1. Hold a barbell with both hands, palms up and a few inches apart.
  2. Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
  3. Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
  4. Slowly go back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

One Arm Cable Tricep Extension:
  1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
  2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
  3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
  4. Squeeze the triceps and hold for a second in this contracted position.
  5. Slowly return the handle to the starting position.
  6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

download (2).jpg
Seated Preached Curl:
  1. To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
  2. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
  3. As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
  4. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
  5. Repeat for the recommended amount of repetitions.

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