Haha now this Blog will make you go huh? What an oxymoron Stephanie is. LOL And let me explain why. Well The first portion of it is actually a re-post from something my Husband posted. If you've followed along long enough, or know me from the boards, or in real life you know religion discussions are something I generally tend to either stear clear of OR have strong feelings about. I try not discuss it much because I feel it is such a PERSONAL issue. And well my husband does not like those who push religion even less than myself so its ironic that he found something that used the name God as the creator in it.
For the purpose of the blog take the word God out of the equation and replace it with creator, or Bob ;) whatever you need to fit your beliefs. Our lives and bodies are so intricate no one can deny that. This is a very interesting read:
It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... All before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...
God left us a great clue as to what foods help what part of our body!
God's Pharmacy! Amazing!
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... And YES, science now shows carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries
Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.
WHOLE NATURAL UNPROCESSED FOODS!!! FROM EVERY FOOD GROUP! It's WHAT OUR BODY NEEDS AND WHAT OUR BODIES WANT!
Think of everything listed here and then think of what the average American eats. Now think of all the medical problems that ensue. Interesting read indeed. Whether or not its just merely intricate unique interpretation, all of it actually rings true.
Now here's the oxy moron coming... before you think I've gone all organic crunchy granola religious on you which is in no way meant to be offensive because I say more power to healthy people! I am still through and through a determined gym rat at heart :) So after you eat all those healthy all natural healing foods... add in some protein and HIT THE WEIGHTS!!! And for some motivation watch this video! AWESOME SONG AND DR.DRE IS JACKED! And before anyone says well Dr. Dre's a celebrity he has a chef and a trainer, and is probably not natural, while all of that may be true he's still put in the work and he's no spring chicken, he just celebrated his 46th birthday!!! EXPLICIT LYRICS, but bad ass song!
Sunday, February 27, 2011
Thursday, February 24, 2011
Pool Time and Bikini Bodies Don't Really Go Together At My House!
Ahhhh School Vacation Week! I absoluteley Love it!! I am one of those moms that relishes in having my kids home. Yes some days I want to sell them to the highest bidder, but being home with them is what I do best. Well "being home" is a relative term because we are all too high energy to really lounge too much. We have been on the GO all week. Monday Boston for the day,then a sleepover. Tuesday - my daughter had double dance sessions. Wednesday we went to family swim and lunch. Today we went to a a plaster painting place and had friends over. And tomorrow its movies with friends! Did I mention, I LOVE VACATION WEEKS!!!
POOL TIME IN FEBRUARY! LOVE IT!
So yesterday when I took the kids to family Swim at the pool, It hit me. Why I always feel like I need to compete or do a photo shoot, or some type of challenge. I work damn hard for a nice "bikini body", and lets face it after three kids and as you start to get older (not that I'm saying I'm old so simmer down lol) just saying after 25 especially I've notices its NOT AS EASY. So I work so hard to hit a goal, feel and look a certain way, and for what? I'm married <3 the only one I'm trying to impress is my husband and frankly he's a likes a little meat on his girl's bones type of guy. So as much as he supports and likes lean, he loves 10 pounds heavier MUCH MORE. And then yesterday when I put on my two piece in February to go to family swim I was happy with what I saw, I felt comfortable. Of course I still have goals to hit but for the most part everything was at least where I wanted it to be haha But then I throw on a cover up shirt to wear in the pool over my bikini!! Why? Because I have three kids, three kids I LOVE to play with. I rough house in the pool, splash with, jump with, they hang on me, I let my husband throw me for their kicks, and as much as my body may be bikini ready, my bikinis are not built for MOMMY play in the pool, and I didn't want any wardrobe malfunctions LOL So all that hard work and boom I cover it up, because well, my lifestyle is not designed to lay around in a bikini all day and "look pretty". And I don't want it to be. I LOVE PLAYING IN THE POOL WITH MY KIDS!
I guess that's why I feel like I have this alter ego when I compete or model, it allows me to show off my hard work, it allows me to BASK in my body, my own "beauty", my confidence, it allows me to show a side of me that I enjoy showing even if not all the time. And it gives me a light at the end of the tunnel, a focus, a goal, an extra push to work harder. It's funny because I like to dress up, get dolled up and rock heels and long eye lashes with the best of em, however it is NOT ME 100% of the time. I enjoy my no make-up days. The days I don't blow dry my hair, and rock a t - shirt and jeans comfortably too. I guess I love to have my cake and eat it too. So whether I compete this summer, whether I have photo shoots, or whether I just lay around my pool covered up so I can cannon ball with the best of em, I'm still gonna set a goal.
This bikini body this was post twin boys, they were under a year, about 6 weeks POST COMPETITION so I was up a bit from stage weight, actually Ern and I went to Mexico that year sans kids and partied like rock stars before these pics were taken so I know this is a look I can easily maintain all summer, and this is my goal for Summer 2011, actually my goal for no later than June 1st. I am only 8ish pounds away from it and its 3 months away so I think I'm safe ;) And maybe this goal will bring other goals ;). My promise to myself this 2011 WAS CONTINUE TO DREAM BIG, and NOT be afraid to dream big. So even if I don't get every dream this year if I get 3 out of 10 I'm happy!
I watched an old video we shot back in 07 after the boys were born, we were contacted by a casting director to audition for WIFE SWAP and had shot a video for it, as I watched it one part that really stuck with me is one thing I said. I said "I have stopped telling people what my dreams are because I'm tired of them looking at me like I have 10 heads or like I'm crazy." And we both ended saying(Ern and I) that we didn't care! What we did worked for us and our family and that was all that mattered. And I'd like to believe we've stood by that. I stopped dreaming for a while. For a time there I just needed to focus enough to keep my head above water, but I am past that and have started dreaming again. And if you're gonna do it DREAM BIG!
I have this quote inside an old calendar that I used for a prep a few years ago and i just saw it the other day and it made me smile: "Once you become self-conscious, there is no end to it; once you start to doubt, there is no room for anything else."
So with that said I did two things this week that are incredibly what I would consider out of my league and will let the chips fall where they may. There is no harm in trying!!!! School vacation week is almost over and I have enjoyed the extra time home with my kids and all the fun,its going by way too fast!
I would be lying if I said I didn't feel like I was slacking a bit this week. I did everything for the most part, but with my schedule being so off and with so many plans it hasn't been 100%. Monday was not a cheat day and my family and I went to Boston for the day to take the kids to Disney on ice and then out to Fire and Ice for lunch. Now I did get only protein and veggies but I know it was prepared with a lot of oil and my portions were not "correct portions". My cardio got done this week, but I did not do AM cardio on an empty stomach ONCE this week, I know SO BAD. I totally slacked there. I couldn't pull myself to get up at 4:35 when I knew I didn't have to wake up with the kids. It got done, but AM for me makes a big difference at this point. So I plan to get back on track 1000% next week. I still feel great and my workouts have been great I just need a little more focus, this no set schedule thing doesn't work well for me, but I have so enjoyed my extra time with the kids!!
Another thing is I haven't taken progress pics yet. Its not even that I'm avoiding them I just haven't had time, or made it a priority but it is time. I like the mirror, I like the scale, I feel good, I even like my shadows (haha don't laugh you all know you check out your shadows in the bathroom when no one's looking) I just need to face the camera. PICS DON"T LIE! Who knows maybe I will share. Ummmm honestly doubtful, I'm more of a share when I have an after pic I like type person. But it will give me motivation to track better for the next few weeks.
On that Note a Crock Pot Healthy Recipe I made:
Chicken Tortilla Soup
It's easy, its yummy, it's high protein, and it makes in batches well.
If you are a little more calorie/carb sensitive the tortilla strips could be omitted.
Ingredients:
1 lb boneless skinless chicken breast
2 cans (15 oz each) diced tomatoes undrained
1 can (4oz) chopped mild green chilies
1/2 cup 99% fat free chicken broth
1 medium yellow onion
2 cloves garlic, minced
1 tsp ground cumin
Salt and pepper to taste
4 corn tortilla strips slices into 1/4 inch strips
2 tbs chopped fresh cilantro
1/2 cup shredded Monterey Jack Cheese
1 avocado, peeled, diced, and tosses with lime juice to prevent browning
Directions:
1. Place Chicken in Crockpot. Combine Tomatoes with juice, chillies, broth, onion, garlic and cumin in small bowl pour over chicken
2. Cover; cook on LOW 6 hours. Remove chicken shred with two forks. Return to liquid, adjust seasonings to taste and add more broth if necessary.
3. Just before Serving add tortillas and cilantro to crock pot. Stir to blend. Serve in soup bowls, topping each serving with cheese, avocado, and a squeeze of lime.
And then I batched it up in Tupperware so all week we had WARM, healthy, home cooked soup.
Makes 6 servings - One Serving = 254 Calories, 10g fat, 22 g protein, 19g carbs, 5g fiber
POOL TIME IN FEBRUARY! LOVE IT!
So yesterday when I took the kids to family Swim at the pool, It hit me. Why I always feel like I need to compete or do a photo shoot, or some type of challenge. I work damn hard for a nice "bikini body", and lets face it after three kids and as you start to get older (not that I'm saying I'm old so simmer down lol) just saying after 25 especially I've notices its NOT AS EASY. So I work so hard to hit a goal, feel and look a certain way, and for what? I'm married <3 the only one I'm trying to impress is my husband and frankly he's a likes a little meat on his girl's bones type of guy. So as much as he supports and likes lean, he loves 10 pounds heavier MUCH MORE. And then yesterday when I put on my two piece in February to go to family swim I was happy with what I saw, I felt comfortable. Of course I still have goals to hit but for the most part everything was at least where I wanted it to be haha But then I throw on a cover up shirt to wear in the pool over my bikini!! Why? Because I have three kids, three kids I LOVE to play with. I rough house in the pool, splash with, jump with, they hang on me, I let my husband throw me for their kicks, and as much as my body may be bikini ready, my bikinis are not built for MOMMY play in the pool, and I didn't want any wardrobe malfunctions LOL So all that hard work and boom I cover it up, because well, my lifestyle is not designed to lay around in a bikini all day and "look pretty". And I don't want it to be. I LOVE PLAYING IN THE POOL WITH MY KIDS!
I guess that's why I feel like I have this alter ego when I compete or model, it allows me to show off my hard work, it allows me to BASK in my body, my own "beauty", my confidence, it allows me to show a side of me that I enjoy showing even if not all the time. And it gives me a light at the end of the tunnel, a focus, a goal, an extra push to work harder. It's funny because I like to dress up, get dolled up and rock heels and long eye lashes with the best of em, however it is NOT ME 100% of the time. I enjoy my no make-up days. The days I don't blow dry my hair, and rock a t - shirt and jeans comfortably too. I guess I love to have my cake and eat it too. So whether I compete this summer, whether I have photo shoots, or whether I just lay around my pool covered up so I can cannon ball with the best of em, I'm still gonna set a goal.
This bikini body this was post twin boys, they were under a year, about 6 weeks POST COMPETITION so I was up a bit from stage weight, actually Ern and I went to Mexico that year sans kids and partied like rock stars before these pics were taken so I know this is a look I can easily maintain all summer, and this is my goal for Summer 2011, actually my goal for no later than June 1st. I am only 8ish pounds away from it and its 3 months away so I think I'm safe ;) And maybe this goal will bring other goals ;). My promise to myself this 2011 WAS CONTINUE TO DREAM BIG, and NOT be afraid to dream big. So even if I don't get every dream this year if I get 3 out of 10 I'm happy!
I watched an old video we shot back in 07 after the boys were born, we were contacted by a casting director to audition for WIFE SWAP and had shot a video for it, as I watched it one part that really stuck with me is one thing I said. I said "I have stopped telling people what my dreams are because I'm tired of them looking at me like I have 10 heads or like I'm crazy." And we both ended saying(Ern and I) that we didn't care! What we did worked for us and our family and that was all that mattered. And I'd like to believe we've stood by that. I stopped dreaming for a while. For a time there I just needed to focus enough to keep my head above water, but I am past that and have started dreaming again. And if you're gonna do it DREAM BIG!
I have this quote inside an old calendar that I used for a prep a few years ago and i just saw it the other day and it made me smile: "Once you become self-conscious, there is no end to it; once you start to doubt, there is no room for anything else."
So with that said I did two things this week that are incredibly what I would consider out of my league and will let the chips fall where they may. There is no harm in trying!!!! School vacation week is almost over and I have enjoyed the extra time home with my kids and all the fun,its going by way too fast!
I would be lying if I said I didn't feel like I was slacking a bit this week. I did everything for the most part, but with my schedule being so off and with so many plans it hasn't been 100%. Monday was not a cheat day and my family and I went to Boston for the day to take the kids to Disney on ice and then out to Fire and Ice for lunch. Now I did get only protein and veggies but I know it was prepared with a lot of oil and my portions were not "correct portions". My cardio got done this week, but I did not do AM cardio on an empty stomach ONCE this week, I know SO BAD. I totally slacked there. I couldn't pull myself to get up at 4:35 when I knew I didn't have to wake up with the kids. It got done, but AM for me makes a big difference at this point. So I plan to get back on track 1000% next week. I still feel great and my workouts have been great I just need a little more focus, this no set schedule thing doesn't work well for me, but I have so enjoyed my extra time with the kids!!
Another thing is I haven't taken progress pics yet. Its not even that I'm avoiding them I just haven't had time, or made it a priority but it is time. I like the mirror, I like the scale, I feel good, I even like my shadows (haha don't laugh you all know you check out your shadows in the bathroom when no one's looking) I just need to face the camera. PICS DON"T LIE! Who knows maybe I will share. Ummmm honestly doubtful, I'm more of a share when I have an after pic I like type person. But it will give me motivation to track better for the next few weeks.
On that Note a Crock Pot Healthy Recipe I made:
Chicken Tortilla Soup
It's easy, its yummy, it's high protein, and it makes in batches well.
If you are a little more calorie/carb sensitive the tortilla strips could be omitted.
Ingredients:
1 lb boneless skinless chicken breast
2 cans (15 oz each) diced tomatoes undrained
1 can (4oz) chopped mild green chilies
1/2 cup 99% fat free chicken broth
1 medium yellow onion
2 cloves garlic, minced
1 tsp ground cumin
Salt and pepper to taste
4 corn tortilla strips slices into 1/4 inch strips
2 tbs chopped fresh cilantro
1/2 cup shredded Monterey Jack Cheese
1 avocado, peeled, diced, and tosses with lime juice to prevent browning
Directions:
1. Place Chicken in Crockpot. Combine Tomatoes with juice, chillies, broth, onion, garlic and cumin in small bowl pour over chicken
2. Cover; cook on LOW 6 hours. Remove chicken shred with two forks. Return to liquid, adjust seasonings to taste and add more broth if necessary.
3. Just before Serving add tortillas and cilantro to crock pot. Stir to blend. Serve in soup bowls, topping each serving with cheese, avocado, and a squeeze of lime.
And then I batched it up in Tupperware so all week we had WARM, healthy, home cooked soup.
Makes 6 servings - One Serving = 254 Calories, 10g fat, 22 g protein, 19g carbs, 5g fiber
Tuesday, February 22, 2011
Hold Your Head High Gorgeous, There Are People Who Would Love To See You Fall
"Too many people overvalue what they are not and undervalue what they are."
There is a fine line between confidence and arrogance, and believe it or not a fine line between humility and meekness. Being humble is a character trait that keeps those successful so down to earth and likable. And being cocky is a character flaw that forces those to not only despise the arrogant prick, but also wonder if they truly believe what they are selling or if the old saying "If you have to tell someone how great you are, you're probably not really that great to begin with." stands true.
This is the fine line: If you look up humble you may see: not proud or haughty : not arrogant or assertive. But what if you are not haughty, but are proud? And what if you are not arrogant but are assertive? Fine line? huh? Finer than you thought. But look up confidence and you may see: belief in oneself and one's powers or abilities; self-confidence; self-reliance; assurance: THIS IS THE WORD WE ARE GOING TO FOCUS ON! How people interpret that confidence is their problem not yours. The VOICE in your head, the voice that tells you YOUR WORTH - that is your concern!
Now as the competition season is approaching THIS is my focus, with myself, with my clients, with my posing clients. PORTRAY CONFIDENCE. PORTRAY "IT"! What is "IT"? The last picture I posted was of myself walking down a runway for a modeling event and the quote was "No matter what a woman looks like if she is confident, She is Sexy." Did I just call myself sexy? Like OUT LOUD? SERIOUSLY? Isn't that arrogant?!?! Well no. I FEEL GOOD IN MY SKIN, I'm not saying I'm the next Giselle! Ummm no, hello I'm 5'3 have a distinct greek nose and STRETCH marks that aren't going anywhere - haha I'm a realist, however I am confident that I FEEL GOOD and when that happens I portray CONFIDENCE. Little side note to that gig, I did strictly to get my STAGE CONFIDENCE back before getting on stage. I mean it was paid, and it was fun, but I had also just delivered the boys about 7 months prior, and was planning to compete again soon and hadn't been on stage or in front of a crowd in over two years, so I booked a couple modeling gigs to get my feet wet again and it worked. Sometimes everyone's confidence just needs a little kick in the pants. AND I was BY FAR the SHORTEST GIRL at that event, which I'd be lying if I said that didn't mess with my head a bit, but hey just fake it LOL
Why am I writing this blog then? Because instilling confidence in clients, in friends, in family, in YOUNG GIRLS etc is NEARLY IMPOSSIBLE NOW A DAYS. I find above ANY challenge with training people, raising children even, this is of UTMOST IMPORTANCE. Building confidence, TRUE confidence, not a false bravado will shape how your life unfolds. Armed with confidence, a good attitude, and strong work ethic you can never truly fail.
Pink (whom I love) has a new song out called Perfect and one line says: "change the voices in your head... Make them like you instead." You think this is just a catchy song? You think that line doesn't impact SO MANY woman, young, old, skinny, fat, tall, short. Of course it does! I am just as guilty as the next as being intimidated by choices because I am not confident I can follow through, I am afraid to fail. I am just as guilty as the next as not being able to take a compliment and just say thank you, without feeling a need to make it light hearted and knock myself a little.
As my goal is to remain humble and kind, I strive to not cross that line to meek. Think of yourself... would you consider yourself meek? BE HONEST. Wanna see some scary definitions? 1.humbly patient or docile, as under provocation from others. 2. overly submissive or compliant; spiritless; tame.3.Obsolete . gentle; kind.
SPIRITLESS AND OBSOLETE... ouch! Those ones really sting true. Do you ever want to be considered either of those? Would you ever want to raise a child in those blueprints? SPIRITLESS AND OBSOLETE? Can you think of any two more empty feelings than those? This is why I'm obsessed with confidence through fitness. Some people are just born with IT, others have to work at it, but either way you have to not only obtain it, but maintain it. Through weight gains, through job losses, through divorce, through deaths, through illness, through turmoil. It is not always easy but it a CERTAIN STRENGTH that is necessary IMO. OK now I'm starting to get too deep LOL that is for another blog. BUT CONFIDENCE that is what our focus is. Now I simplify it to competing because literally I say to every competitor I work with IF YOU DON"T BELIEVE YOU DESERVE THIS, YOU WILL NEVER CONVINCE ANYONE ELSE TO BELIEVE IT! But can that not carry through to other aspects in life? Dating (yeah I went there- KNOW YOUR WORTH), a job interview - ummmm staple rules - shake hands strongly, speak clearly, make eye contact - all signs of confidence, and really it can be applied to ANYTHING IN LIFE.
"Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstance."
So with that being said if you are planning to compete and want help with POSING and Stage PRESENCE this Happens to be an area I am EXTREMELY COMFORTABLE WITH!
However, I will say the focus will ALWAYS BE CONFIDENCE ABOVE EVERYTHING ELSE BECAUSE THIS SHINES THROUGH ON STAGE!!
Where did this all come from? Well things hit me at different times andas weird and as simple or shallow some of those times are I try to turn it into something bigger than a line in a song LOL While training legs this past weekend a Justin Timberlake and 50 cent song came on my ipod. Kinda inappropriate but STILL I loved this line: "Now it might Sound cocky, but is it really cocky if you know that its true?"
So when the voice in your head says I CAN WIN, I WILL WIN, I CAN GET THAT JOB, I WILL GET THAT JOB, will you believe it? You cannot fool yourself either, you believe it or you don't. "Whether you think you can or you think you can't, you're right."
As I was googling definitions this actually came up and I think its worth sharing. For some you may go Duh? Common Sense, or oh goodness Steph's really getting suzy sunshine with "self help" now too LOL... BUT really read all fifteen points and let them set in. No one is perfect and this breaks down a lot of what I was speaking about, and number 15 well that's my weakness. I was just given great advice recently and it was blunt and simple: "YOU THINK TOO MUCH!"
http://www.wikihow.com/Build-Self-Confidence
Steps to Building Self Confidence:
1.Recognize your insecurities. What does that voice in the back of your mind say? What makes you ashamed of yourself? This could be anything from acne, to regrets, or friends at school. Whatever is making you feel unworthy, ashamed, or inferior, identify it, give it a name, and write it down. You can also tear up these written pieces to eliminate negativity and start feeling positive on those points.
2.Talk about it with friends and loved ones. Wear it on your sleeve. Each day you should chip away at it; wear it down. There's no quick fix. Get to the root of the problem; focus on it and understand that you need to resolve each issue before you can move on. And that doesn't mean you have to get rid of whatever makes you feel bad (many times, you simply can't). You need to learn to accept yourself, your past, your circumstances as they are, without necessarily thinking of them as "bad". Keep in mind that we tend to bring about what we think about, so try to focus more on what you have as opposed to what you may lack.
3.Remember that no one is perfect. Even the most confident people have insecurities. At some point in any of our lives, we may feel we lack something. That is reality. Learn that life is full of bumps down the road.
4.Identify your successes. Everyone is good at something, so discover the things at which you excel, then focus on your talents. Give yourself permission to take pride in them. Give yourself credit for your successes. Inferiority is a state of mind in which you've declared yourself a victim. Do not allow yourself to be victimized. Express yourself, whether it's through art, music, writing, etc. Find something you enjoy. Everyone is born with talents and strengths. You can develop and excel in yours. If it's difficult to name two or three things you have some ability in or just plain love to do, think about things others do that you would like to do too and take some lessons or join an enthusiasts club. When you're following your passion, not only will it have a therapeutic effect, but you'll feel unique and accomplished, all of which can help build your self confidence. Plus, adding a variety of interests to your life will not only make you more confident, but it will increase your chances of meeting compatible friends!
5.Be thankful for what you have. A lot of the times, at the root of insecurity and lack of confidence is a feeling of not having enough of something, whether it's emotional validation, good luck, money, etc. By acknowledging and appreciating what you do have, you can combat the feeling of being incomplete and unsatisfied. Finding that inner peace will do wonders for your confidence.
6.Be Positive, even if you don't feel the same way. Avoid self-pity, or the pity and sympathy of others. Never allow others to make you feel inferior--they can only do so if you let them. If you continue to loathe and belittle yourself, others are going to do and believe likewise. Instead, speak positively about yourself, about your future, and about your progress. Do not be afraid to project your strengths and qualities to others. By doing so, you reinforce those ideas in your mind and encourage your growth in a positive direction. One important things is just: don't overdo it. Don't exagerate. Try to speak about yourself from a neutral perspective, so that you stay realistic about what you can do and cannot.
7.Being realistic is of paramount importance. Because neither should you think less of yourself, nor should you think that you are better than you really are. That is indeed a very difficult thing to do, but the thing is this: with an unrealistic view of your skills and your personality you might get a harder time being socially accepted, because you think you do things in one way, while others perceive them in another.
8.Accept compliments gracefully. Don't roll your eyes and say, "Yeah, right," or shrug it off. Take it to heart and respond positively ("Thank you" and a smile works well).
9.Look in the mirror and smile. Studies surrounding what's called the "facial feedback theory" suggest that the expressions on your face can actually encourage your brain to register certain emotions. So by looking in the mirror and smiling every day, you might feel happier with yourself and more confident in the long run.
10.Fake it. Along the same lines of smiling to make yourself feel happy, acting confident might actually make you believe it. Pretend you're a completely confident version of you; go through the motions and see how you feel!
11. Stick to your principles. It might be tough, but if you don't have something you can believe in, you don't have anything. If you don't stand for something, you will fall for anything. No matter what's happened in your life, you can always lay claim to the fact that from this day forward, you've followed your principles to the best of your ability.
12. Help others. When you know you're kind to the people around you, and are making a positive difference in other people's lives (even if it's just being kinder to the person who serves you coffee in the morning), you'll know that you are a positive force in the world--which will boost your self confidence. Just recognizing who or what you're like inside will help you become that on the outside. Exercise helps you build strength and confidence, increases libido, and has many other positive effects.
13. Always keep a smile on your face, that will build a lot of self-confidence.
14. Share your knowledge & your experience with others.
15. Don't over think it. Most people become insecure when they begin paying too much attention to what they are doing and the reactions to people around them. This can make people feel more self- conscious about their actions. Just be yourself and don't care about what other people think. Really, they are more focused on themselves then what you are doing.
And while I'm at it, here is my leg workout from Saturday - I always have to preface with: I put up workouts with weights to give people an "idea" for programs. Goals and weights vary according to individuals. What's heavy for me, may be light for you and visa versa. I may be lifting with PERFECT FORM and you may be going more for weight on the bar, so NUMBERS are all relative. But I think important for those trying to gauge, so that's why I share them here - like a journal.
Walking Lunges 3 sets of 10 30lb BB X10, 40lb BB X10, 50lb BB X10
SUPER SET w/
Leg Extensions 3 sets of 8 85 X8, 100 X 8, 130 X8
4 sets of 10 reps Narrow Stance Leg Press 270 X 10, 360 X10, 410 X10, 460 X 8
3 Sets 8 reps leg curls 90 X 8, 110 X 8, 120 X 8
SUPER SET w/
One legged Squats 30 X 10 each leg, 30 X 10 each leg, last set had to drop to 25 X 10 - yes I died
Stiff leg BB deadlifts 95 X 10, 95 X 10, 95 X 10
SUPER SET w/
Step Ups on bench (slow and controlled coming down but no weight) 3 sets od 10 each leg
Followed this with 45 minutes on the elliptical!
There is a fine line between confidence and arrogance, and believe it or not a fine line between humility and meekness. Being humble is a character trait that keeps those successful so down to earth and likable. And being cocky is a character flaw that forces those to not only despise the arrogant prick, but also wonder if they truly believe what they are selling or if the old saying "If you have to tell someone how great you are, you're probably not really that great to begin with." stands true.
This is the fine line: If you look up humble you may see: not proud or haughty : not arrogant or assertive. But what if you are not haughty, but are proud? And what if you are not arrogant but are assertive? Fine line? huh? Finer than you thought. But look up confidence and you may see: belief in oneself and one's powers or abilities; self-confidence; self-reliance; assurance: THIS IS THE WORD WE ARE GOING TO FOCUS ON! How people interpret that confidence is their problem not yours. The VOICE in your head, the voice that tells you YOUR WORTH - that is your concern!
Now as the competition season is approaching THIS is my focus, with myself, with my clients, with my posing clients. PORTRAY CONFIDENCE. PORTRAY "IT"! What is "IT"? The last picture I posted was of myself walking down a runway for a modeling event and the quote was "No matter what a woman looks like if she is confident, She is Sexy." Did I just call myself sexy? Like OUT LOUD? SERIOUSLY? Isn't that arrogant?!?! Well no. I FEEL GOOD IN MY SKIN, I'm not saying I'm the next Giselle! Ummm no, hello I'm 5'3 have a distinct greek nose and STRETCH marks that aren't going anywhere - haha I'm a realist, however I am confident that I FEEL GOOD and when that happens I portray CONFIDENCE. Little side note to that gig, I did strictly to get my STAGE CONFIDENCE back before getting on stage. I mean it was paid, and it was fun, but I had also just delivered the boys about 7 months prior, and was planning to compete again soon and hadn't been on stage or in front of a crowd in over two years, so I booked a couple modeling gigs to get my feet wet again and it worked. Sometimes everyone's confidence just needs a little kick in the pants. AND I was BY FAR the SHORTEST GIRL at that event, which I'd be lying if I said that didn't mess with my head a bit, but hey just fake it LOL
Why am I writing this blog then? Because instilling confidence in clients, in friends, in family, in YOUNG GIRLS etc is NEARLY IMPOSSIBLE NOW A DAYS. I find above ANY challenge with training people, raising children even, this is of UTMOST IMPORTANCE. Building confidence, TRUE confidence, not a false bravado will shape how your life unfolds. Armed with confidence, a good attitude, and strong work ethic you can never truly fail.
Pink (whom I love) has a new song out called Perfect and one line says: "change the voices in your head... Make them like you instead." You think this is just a catchy song? You think that line doesn't impact SO MANY woman, young, old, skinny, fat, tall, short. Of course it does! I am just as guilty as the next as being intimidated by choices because I am not confident I can follow through, I am afraid to fail. I am just as guilty as the next as not being able to take a compliment and just say thank you, without feeling a need to make it light hearted and knock myself a little.
As my goal is to remain humble and kind, I strive to not cross that line to meek. Think of yourself... would you consider yourself meek? BE HONEST. Wanna see some scary definitions? 1.humbly patient or docile, as under provocation from others. 2. overly submissive or compliant; spiritless; tame.3.Obsolete . gentle; kind.
SPIRITLESS AND OBSOLETE... ouch! Those ones really sting true. Do you ever want to be considered either of those? Would you ever want to raise a child in those blueprints? SPIRITLESS AND OBSOLETE? Can you think of any two more empty feelings than those? This is why I'm obsessed with confidence through fitness. Some people are just born with IT, others have to work at it, but either way you have to not only obtain it, but maintain it. Through weight gains, through job losses, through divorce, through deaths, through illness, through turmoil. It is not always easy but it a CERTAIN STRENGTH that is necessary IMO. OK now I'm starting to get too deep LOL that is for another blog. BUT CONFIDENCE that is what our focus is. Now I simplify it to competing because literally I say to every competitor I work with IF YOU DON"T BELIEVE YOU DESERVE THIS, YOU WILL NEVER CONVINCE ANYONE ELSE TO BELIEVE IT! But can that not carry through to other aspects in life? Dating (yeah I went there- KNOW YOUR WORTH), a job interview - ummmm staple rules - shake hands strongly, speak clearly, make eye contact - all signs of confidence, and really it can be applied to ANYTHING IN LIFE.
"Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstance."
So with that being said if you are planning to compete and want help with POSING and Stage PRESENCE this Happens to be an area I am EXTREMELY COMFORTABLE WITH!
However, I will say the focus will ALWAYS BE CONFIDENCE ABOVE EVERYTHING ELSE BECAUSE THIS SHINES THROUGH ON STAGE!!
Where did this all come from? Well things hit me at different times andas weird and as simple or shallow some of those times are I try to turn it into something bigger than a line in a song LOL While training legs this past weekend a Justin Timberlake and 50 cent song came on my ipod. Kinda inappropriate but STILL I loved this line: "Now it might Sound cocky, but is it really cocky if you know that its true?"
So when the voice in your head says I CAN WIN, I WILL WIN, I CAN GET THAT JOB, I WILL GET THAT JOB, will you believe it? You cannot fool yourself either, you believe it or you don't. "Whether you think you can or you think you can't, you're right."
As I was googling definitions this actually came up and I think its worth sharing. For some you may go Duh? Common Sense, or oh goodness Steph's really getting suzy sunshine with "self help" now too LOL... BUT really read all fifteen points and let them set in. No one is perfect and this breaks down a lot of what I was speaking about, and number 15 well that's my weakness. I was just given great advice recently and it was blunt and simple: "YOU THINK TOO MUCH!"
http://www.wikihow.com/Build-Self-Confidence
Steps to Building Self Confidence:
1.Recognize your insecurities. What does that voice in the back of your mind say? What makes you ashamed of yourself? This could be anything from acne, to regrets, or friends at school. Whatever is making you feel unworthy, ashamed, or inferior, identify it, give it a name, and write it down. You can also tear up these written pieces to eliminate negativity and start feeling positive on those points.
2.Talk about it with friends and loved ones. Wear it on your sleeve. Each day you should chip away at it; wear it down. There's no quick fix. Get to the root of the problem; focus on it and understand that you need to resolve each issue before you can move on. And that doesn't mean you have to get rid of whatever makes you feel bad (many times, you simply can't). You need to learn to accept yourself, your past, your circumstances as they are, without necessarily thinking of them as "bad". Keep in mind that we tend to bring about what we think about, so try to focus more on what you have as opposed to what you may lack.
3.Remember that no one is perfect. Even the most confident people have insecurities. At some point in any of our lives, we may feel we lack something. That is reality. Learn that life is full of bumps down the road.
4.Identify your successes. Everyone is good at something, so discover the things at which you excel, then focus on your talents. Give yourself permission to take pride in them. Give yourself credit for your successes. Inferiority is a state of mind in which you've declared yourself a victim. Do not allow yourself to be victimized. Express yourself, whether it's through art, music, writing, etc. Find something you enjoy. Everyone is born with talents and strengths. You can develop and excel in yours. If it's difficult to name two or three things you have some ability in or just plain love to do, think about things others do that you would like to do too and take some lessons or join an enthusiasts club. When you're following your passion, not only will it have a therapeutic effect, but you'll feel unique and accomplished, all of which can help build your self confidence. Plus, adding a variety of interests to your life will not only make you more confident, but it will increase your chances of meeting compatible friends!
5.Be thankful for what you have. A lot of the times, at the root of insecurity and lack of confidence is a feeling of not having enough of something, whether it's emotional validation, good luck, money, etc. By acknowledging and appreciating what you do have, you can combat the feeling of being incomplete and unsatisfied. Finding that inner peace will do wonders for your confidence.
6.Be Positive, even if you don't feel the same way. Avoid self-pity, or the pity and sympathy of others. Never allow others to make you feel inferior--they can only do so if you let them. If you continue to loathe and belittle yourself, others are going to do and believe likewise. Instead, speak positively about yourself, about your future, and about your progress. Do not be afraid to project your strengths and qualities to others. By doing so, you reinforce those ideas in your mind and encourage your growth in a positive direction. One important things is just: don't overdo it. Don't exagerate. Try to speak about yourself from a neutral perspective, so that you stay realistic about what you can do and cannot.
7.Being realistic is of paramount importance. Because neither should you think less of yourself, nor should you think that you are better than you really are. That is indeed a very difficult thing to do, but the thing is this: with an unrealistic view of your skills and your personality you might get a harder time being socially accepted, because you think you do things in one way, while others perceive them in another.
8.Accept compliments gracefully. Don't roll your eyes and say, "Yeah, right," or shrug it off. Take it to heart and respond positively ("Thank you" and a smile works well).
9.Look in the mirror and smile. Studies surrounding what's called the "facial feedback theory" suggest that the expressions on your face can actually encourage your brain to register certain emotions. So by looking in the mirror and smiling every day, you might feel happier with yourself and more confident in the long run.
10.Fake it. Along the same lines of smiling to make yourself feel happy, acting confident might actually make you believe it. Pretend you're a completely confident version of you; go through the motions and see how you feel!
11. Stick to your principles. It might be tough, but if you don't have something you can believe in, you don't have anything. If you don't stand for something, you will fall for anything. No matter what's happened in your life, you can always lay claim to the fact that from this day forward, you've followed your principles to the best of your ability.
12. Help others. When you know you're kind to the people around you, and are making a positive difference in other people's lives (even if it's just being kinder to the person who serves you coffee in the morning), you'll know that you are a positive force in the world--which will boost your self confidence. Just recognizing who or what you're like inside will help you become that on the outside. Exercise helps you build strength and confidence, increases libido, and has many other positive effects.
13. Always keep a smile on your face, that will build a lot of self-confidence.
14. Share your knowledge & your experience with others.
15. Don't over think it. Most people become insecure when they begin paying too much attention to what they are doing and the reactions to people around them. This can make people feel more self- conscious about their actions. Just be yourself and don't care about what other people think. Really, they are more focused on themselves then what you are doing.
And while I'm at it, here is my leg workout from Saturday - I always have to preface with: I put up workouts with weights to give people an "idea" for programs. Goals and weights vary according to individuals. What's heavy for me, may be light for you and visa versa. I may be lifting with PERFECT FORM and you may be going more for weight on the bar, so NUMBERS are all relative. But I think important for those trying to gauge, so that's why I share them here - like a journal.
Walking Lunges 3 sets of 10 30lb BB X10, 40lb BB X10, 50lb BB X10
SUPER SET w/
Leg Extensions 3 sets of 8 85 X8, 100 X 8, 130 X8
4 sets of 10 reps Narrow Stance Leg Press 270 X 10, 360 X10, 410 X10, 460 X 8
3 Sets 8 reps leg curls 90 X 8, 110 X 8, 120 X 8
SUPER SET w/
One legged Squats 30 X 10 each leg, 30 X 10 each leg, last set had to drop to 25 X 10 - yes I died
Stiff leg BB deadlifts 95 X 10, 95 X 10, 95 X 10
SUPER SET w/
Step Ups on bench (slow and controlled coming down but no weight) 3 sets od 10 each leg
Followed this with 45 minutes on the elliptical!
Monday, February 21, 2011
BodyBuilding.com Amatuer Fitness Competitor of the Week
I will say I have written down at least 4 blogs that I would like to write! However TIME and school and responsibilities are just not allowing me such freedom. I did however come across an old interview: This is an oldie but goodie :) My Interview for Bodybuilding.com Amateur competitor of the Week. I believe it was done in 05! Man time is flying and I love that although so much has changed in my life since then (like adding the twins!) I basically still have the same attitude - I guess - I AM WHO I AM :)
http://www.bodybuilders.com/stephvillers.htm
http://www.bodybuilders.com/stephvillers.htm
Wednesday, February 16, 2011
Mommies Can't Get Sick!
If I were going to call in sick, who would I call in to? My husband? He doesn't take sick days. I know it sound weird but he doesn't, I can count the number of times he's called in sick. If he doesn't take them for himself how can I ask him to take one for me? Would I call my kids? Sorry guys, mommy's just not doing it today... feed yourselves, amuse yourselves, take yourselves from here to there. Or better yet Mommy's staying home sick and laying on the couch, and I'll watch them bored and trapped in the house bounce off the walls and drive each other crazy? That's restful! Today because I have the worst sore throat for the second day in the row I realize why us Mom's constantly drive ourselves into the ground until we get so sick. My family seems to be convinced I'm too stubborn to stop and rest, I have super mom disorder... but truth is, I don't have a choice.
In December I ended up with sinus infection and a bad ear infection, and my Dad was mad because I was still doing cardio, I wasn't lifting cause my head hurt too badly, but I was still doing cardio. Why? Not because I'm obsessed with exercise, but because it was still my only break of the day, and honestly cardio sometimes makes me feel like I can breath better when I'm stuffed up. I remember on the day I finally decided to go to the doctors because my pain was so bad and she gave me antibiotics, I left there and went straight to Jump on In (a bouncy house play place) with the kids. And the day before we went to the movies to see Tangled in 3D, not because I want to be Super Mom, but because... what choice do I have? It was school vacation week. Who do I call in to? I am blessed to have family that I could call and have them help out with the kids, but I like to keep them on reserve for if I'm REALLY REALLY SICK. Just like work, you don't call in for everything.
Let me break Down my "SICK DAY" - As I begin to blog more throughout my semester I will be "journaling" the good the bad the ugly. Some people keep journals of their preps on message board, I'll be somewhat doing that here. Some workouts, some meals etc. This is the easiest way to A- stay accountable B - not have to be hugely creative (cause my focus right now is school) and C - motivate others who's schedule is as crazy as mine but determination is just as strong!
Tuesday
4:30 wake up, 5 am cardio - 30 minutes
5:30- home shower, meal 1, homework, threw in a load of laundry
7 Am - Get B up - breakfast, make lunch, help get ready
7:30 - Boys up - breakfast, get ready
8:15 - B off to school
8:45 - Boys to school
9:15 - Client's home to train (meal 2 in the car before heading in)
11:00 - back to the gym ab/plyo/cardio
12:15 - pick up boys
Meal 3 - Subway for lunch with the boys - I had a salad with peppers, tomatoes, olives, double meat and balsamic it was pretty good.
Hit Target for a bit to grab a few things.
1:30 - back home to clean up and do chores - switched laundry, empty dishwasher, emptied all the trashs, wiped down counters and tables, swept. This is what kills me though, despite all my efforts, my house never looks CLEAN to me, well its clean just not spotless. It's pretty easy to see why - I wipe down the table, move the chairs, sweep, and clear everything and for about 20 minutes it stays that way. Until they're thirsty and hungry for a snack... pop tart crumbs all over the table and onto the floor and juice cups back out. Then I clean up and sweep the living room, only to see my encouragement of the boys using scissors really paid off as Bryce has been cutting everything. Today he decided to do his own little craft, which I allow because I am the type of Mom that yes stuff gets messy but if they are using skills that are good for them and occupied I'm all for it. He took the paper heart we made and cut it into a million bazillion tiny little pieces all OVER my recently cleaned living room floor and couch. I emptied the sink, cleaned up old dishes, yet by the time my husband gets home at 4:30 or so it will be half filled again quickly. Clean the toilets (which no one notices UNLESS you DON'T do it), and noticed my baseboards could use a little dusting/pledge, but that will have to wait. And the four loads of laundry I washed dried and folded well its neatly stacked on my ottoman in my living room waiting to be put away. So really how nice is that if company stops by, hi um nice of you to do your laundry but how bout you put it away? Slob. lol And so on and so forth, clean one thing, mess another its how we roll.
2:30 - pick up B and spend a half hour fighting on the phone to Sears trying to find a fuse ball table that was ordered on January 2nd! It is now February 15th and they haven't found it yet - Got that resolved, but only after I was mistakenly transferred to a store in ATLANTA, GA! Seriously?! So that's ready to be picked up! A 42 inch fuse ball table... might as well call my house Chucke E Cheese :)
Homework, snack, finish laundry, get B ready for Daddy to bring her for 5:15 dance, in the meantime I need to print out my Chemistry slides - SO Much Fun *insert sarcasm here* and organize those (which the boys so graciously helped with, they love getting the papers out of the printer however they do not always keep them in order - meh they're 4 lol I'll train em! ;)) and Off to Class for 6-9.
I usually have a protein shake and a piece of fruit before class and then chicken and vegetables when I get home because its late but if I end the day on a protein shake hours before bed I will go to bed WAY too hungry, and on longer days I can use the extra meal of protein!
By the time I get home its 9 - thankfully I have a husband who put the kids to bed, and has my meal waiting for me (he's too sweet.) So I sit eat, chill with him for a bit, shower, finish up some homework and off to la la land because 4:30 comes quickly.
Day Three of being sick it's Wednesday - Now my throat is no longer as bad because it's started to settle in my chest. I woke up a few times with that gasping for air feeling in the middle of the night only to cough up a bunch of junk - FUN. May I add that we think this little cold came from the kids going to a gymnastics party on Valentine's weekend. My husband would like them to live in a bubble during the winter, he hates germs! I mean who doesn't? But I say awwwwww they have to have fun. Well guess I'm eating those words, since the end result is me sick. Those places are so germy even if they clean a lot which I know this place sanitizes, it is inevitably GERMY - any place like that with a lot of kids, has a lot of germs. Well my kids come home with runny noses two days later, but it doesn't really phase them much. But us adults it never really leaves quite as quickly for us, it always lingers and runs through our whole body. Kids are so resilient.
So Wednesday
wake-up 4:30, 5AM cardio - 30 minutes
Home - shower, meal 1, tea, check emails, facebook, etc. - now I really don't feel good. I believe my facebook status this morning was : Cardio and breakfast eaten, I was motivated, but now I'm Sippin a hot cup of green tea, hoping it helps my sore/scratchy throat and trying to plot out how I can stay in bed today... so far I got bupkis... mommies can't get sick...
7 Am - Get B up - breakfast, make lunch, help get ready
7:30 - Boys up - breakfast, get ready
8:15 - B off to school
9 - Dentist Appointment with the boys Meal 2
11:30 - head home - lunch with the boys
12:00 - Meal 3
Trained Client
Trained Back: My workout:
Giant Sets - 4 total circuits
Hammer Strength Row 10 reps 100lbs
Reverse Grip Pulldowns 6 Reps - 120 lbs
Dumbbell DeadLifts - 80 lbs - 10 reps
Cable Rows - 95 lbs 10 reps
Rest at the end of each circuit two minutes go again
Back extensions w/ 10lb plate X15 reps
SUPERSET with
Shrugs 20 reps
20 minutes intervals on stairs
Post Workout Meal
Picked up B from school - 2:45
Dropped off at Dance - 3:30
Home Depot - Dealt with an annoying confused counter top guy who first told me I had 19 square feet to cover, then told me I had 37. Who also priced out the name brand $245 dollars cheaper than the generic, and I wanted the generic but not for MORE MONEY! Needless to say I need to go back and find another counter top guy!
4:30 drop off books at the library, hit bank
5:30 back to pick up B from dance
6:00 - Home, chill, meal 5
7:00 - off to teach Boot Camp - Which again I cannot explain how much it motivates me to teach people and see them work hard for what they want. It just so happens that one of my clients is sick too. Yes she missed on Monday to go to the doctors, got antibiotics, and was there Wednesday still not feeling well but working her hardest! That is motivating and encouraging to know that ethic of pushing through bounces off of each other.
8:30 head home
Now this happened to be a day that included no housework, no laundry, and no homework, because well I wasn't home, I was running a little, but don't worry tomorrow it'll be waiting for me.
Wednesday night I made a conscious effort to not get up for AM cardio as I seem to be getting sicker and not better. I figured instead of getting 5 and half hours of sleep to do am cardio, I could get 7 and a half hours and hopefully the extra rest and the taking my time in the morning - as that is the worst time with congestion, would help. Well the rest definitely made a difference, but I still didn't sound or feel better yet. So I decided Thursday needed to be a FULL REST NO GYM DAY. I believe in off days but I don't usually schedule them because with my life and schedule they usually just create themselves forced like this one SO I realized I hadn't been off Since last Friday so that was actually good to take off. But REST in the fullest term is all relative... When I think of rest I think not leaving the house, maybe not even leaving your Pjs, naps, cold meds, hot showers... YEAH NO that's not how my rest days go, or many people for that matter.
I did my normal morning routine instead of waking up at 4:30 I slept till 6:30 - which does feel good don't get me wrong, but I get less time so the stress of rushing a little more doesn't always balance out. Got the kids up, off to school trained my first clients, got my meals in, hit the bank, had a business meeting to set up a nutrition seminar and the next bootcamp, pick my boys up, took them outside to play, made my daughters b-day invitations, cleaned, and went to my Chemistry class for 6 - BUT I was proud I did TAKE A DAY OFF FROM THE GYM. I honestly felt like I could go, but I'm TRYING to be proactive about not getting too run down. So I've been downing tons of fluid, upping my vit C and TRYING my best to REST when I can. It's a process.
Today is Friday it took me three days to write this Blog because of lack of time, however I am glad that I am not feeling any WORSE, not any better, but not any worse, which is good. This cold has managed to travel from my throat, to my chest, and now into my head, I'm hoping that means its on its way OUT! I am hitting the gym today but am listening to my body, I'm also hitting Chuck E Cheese for a play date - DAMN GERMS! But Hand sanitizer will be our BFF. Tonight and tomorrow night I have two events to bartend for at my very part time job at an arena, Saturday Morning I have Boot Camp and then Sunday NOTHING - ALTHOUGH I think we will be painting my kitchen!! I'm still going to focus on resting, vit C and fluids!!! I need to feel 100% better Because NEXT WEEK IS SCHOOL VACATION WEEK AND WE HAVE LOTS OF PLANS! Disney on Ice in Boston, A sleepover, Children's Museum, a movie Date, and I want to be on par with my workouts as well!! So FINGERS CROSSED THIS COLD WILL BITE IT SOON!
Hope everyone has a great weekend!
In December I ended up with sinus infection and a bad ear infection, and my Dad was mad because I was still doing cardio, I wasn't lifting cause my head hurt too badly, but I was still doing cardio. Why? Not because I'm obsessed with exercise, but because it was still my only break of the day, and honestly cardio sometimes makes me feel like I can breath better when I'm stuffed up. I remember on the day I finally decided to go to the doctors because my pain was so bad and she gave me antibiotics, I left there and went straight to Jump on In (a bouncy house play place) with the kids. And the day before we went to the movies to see Tangled in 3D, not because I want to be Super Mom, but because... what choice do I have? It was school vacation week. Who do I call in to? I am blessed to have family that I could call and have them help out with the kids, but I like to keep them on reserve for if I'm REALLY REALLY SICK. Just like work, you don't call in for everything.
Let me break Down my "SICK DAY" - As I begin to blog more throughout my semester I will be "journaling" the good the bad the ugly. Some people keep journals of their preps on message board, I'll be somewhat doing that here. Some workouts, some meals etc. This is the easiest way to A- stay accountable B - not have to be hugely creative (cause my focus right now is school) and C - motivate others who's schedule is as crazy as mine but determination is just as strong!
Tuesday
4:30 wake up, 5 am cardio - 30 minutes
5:30- home shower, meal 1, homework, threw in a load of laundry
7 Am - Get B up - breakfast, make lunch, help get ready
7:30 - Boys up - breakfast, get ready
8:15 - B off to school
8:45 - Boys to school
9:15 - Client's home to train (meal 2 in the car before heading in)
11:00 - back to the gym ab/plyo/cardio
12:15 - pick up boys
Meal 3 - Subway for lunch with the boys - I had a salad with peppers, tomatoes, olives, double meat and balsamic it was pretty good.
Hit Target for a bit to grab a few things.
1:30 - back home to clean up and do chores - switched laundry, empty dishwasher, emptied all the trashs, wiped down counters and tables, swept. This is what kills me though, despite all my efforts, my house never looks CLEAN to me, well its clean just not spotless. It's pretty easy to see why - I wipe down the table, move the chairs, sweep, and clear everything and for about 20 minutes it stays that way. Until they're thirsty and hungry for a snack... pop tart crumbs all over the table and onto the floor and juice cups back out. Then I clean up and sweep the living room, only to see my encouragement of the boys using scissors really paid off as Bryce has been cutting everything. Today he decided to do his own little craft, which I allow because I am the type of Mom that yes stuff gets messy but if they are using skills that are good for them and occupied I'm all for it. He took the paper heart we made and cut it into a million bazillion tiny little pieces all OVER my recently cleaned living room floor and couch. I emptied the sink, cleaned up old dishes, yet by the time my husband gets home at 4:30 or so it will be half filled again quickly. Clean the toilets (which no one notices UNLESS you DON'T do it), and noticed my baseboards could use a little dusting/pledge, but that will have to wait. And the four loads of laundry I washed dried and folded well its neatly stacked on my ottoman in my living room waiting to be put away. So really how nice is that if company stops by, hi um nice of you to do your laundry but how bout you put it away? Slob. lol And so on and so forth, clean one thing, mess another its how we roll.
2:30 - pick up B and spend a half hour fighting on the phone to Sears trying to find a fuse ball table that was ordered on January 2nd! It is now February 15th and they haven't found it yet - Got that resolved, but only after I was mistakenly transferred to a store in ATLANTA, GA! Seriously?! So that's ready to be picked up! A 42 inch fuse ball table... might as well call my house Chucke E Cheese :)
Homework, snack, finish laundry, get B ready for Daddy to bring her for 5:15 dance, in the meantime I need to print out my Chemistry slides - SO Much Fun *insert sarcasm here* and organize those (which the boys so graciously helped with, they love getting the papers out of the printer however they do not always keep them in order - meh they're 4 lol I'll train em! ;)) and Off to Class for 6-9.
I usually have a protein shake and a piece of fruit before class and then chicken and vegetables when I get home because its late but if I end the day on a protein shake hours before bed I will go to bed WAY too hungry, and on longer days I can use the extra meal of protein!
By the time I get home its 9 - thankfully I have a husband who put the kids to bed, and has my meal waiting for me (he's too sweet.) So I sit eat, chill with him for a bit, shower, finish up some homework and off to la la land because 4:30 comes quickly.
Day Three of being sick it's Wednesday - Now my throat is no longer as bad because it's started to settle in my chest. I woke up a few times with that gasping for air feeling in the middle of the night only to cough up a bunch of junk - FUN. May I add that we think this little cold came from the kids going to a gymnastics party on Valentine's weekend. My husband would like them to live in a bubble during the winter, he hates germs! I mean who doesn't? But I say awwwwww they have to have fun. Well guess I'm eating those words, since the end result is me sick. Those places are so germy even if they clean a lot which I know this place sanitizes, it is inevitably GERMY - any place like that with a lot of kids, has a lot of germs. Well my kids come home with runny noses two days later, but it doesn't really phase them much. But us adults it never really leaves quite as quickly for us, it always lingers and runs through our whole body. Kids are so resilient.
So Wednesday
wake-up 4:30, 5AM cardio - 30 minutes
Home - shower, meal 1, tea, check emails, facebook, etc. - now I really don't feel good. I believe my facebook status this morning was : Cardio and breakfast eaten, I was motivated, but now I'm Sippin a hot cup of green tea, hoping it helps my sore/scratchy throat and trying to plot out how I can stay in bed today... so far I got bupkis... mommies can't get sick...
7 Am - Get B up - breakfast, make lunch, help get ready
7:30 - Boys up - breakfast, get ready
8:15 - B off to school
9 - Dentist Appointment with the boys Meal 2
11:30 - head home - lunch with the boys
12:00 - Meal 3
Trained Client
Trained Back: My workout:
Giant Sets - 4 total circuits
Hammer Strength Row 10 reps 100lbs
Reverse Grip Pulldowns 6 Reps - 120 lbs
Dumbbell DeadLifts - 80 lbs - 10 reps
Cable Rows - 95 lbs 10 reps
Rest at the end of each circuit two minutes go again
Back extensions w/ 10lb plate X15 reps
SUPERSET with
Shrugs 20 reps
20 minutes intervals on stairs
Post Workout Meal
Picked up B from school - 2:45
Dropped off at Dance - 3:30
Home Depot - Dealt with an annoying confused counter top guy who first told me I had 19 square feet to cover, then told me I had 37. Who also priced out the name brand $245 dollars cheaper than the generic, and I wanted the generic but not for MORE MONEY! Needless to say I need to go back and find another counter top guy!
4:30 drop off books at the library, hit bank
5:30 back to pick up B from dance
6:00 - Home, chill, meal 5
7:00 - off to teach Boot Camp - Which again I cannot explain how much it motivates me to teach people and see them work hard for what they want. It just so happens that one of my clients is sick too. Yes she missed on Monday to go to the doctors, got antibiotics, and was there Wednesday still not feeling well but working her hardest! That is motivating and encouraging to know that ethic of pushing through bounces off of each other.
8:30 head home
Now this happened to be a day that included no housework, no laundry, and no homework, because well I wasn't home, I was running a little, but don't worry tomorrow it'll be waiting for me.
Wednesday night I made a conscious effort to not get up for AM cardio as I seem to be getting sicker and not better. I figured instead of getting 5 and half hours of sleep to do am cardio, I could get 7 and a half hours and hopefully the extra rest and the taking my time in the morning - as that is the worst time with congestion, would help. Well the rest definitely made a difference, but I still didn't sound or feel better yet. So I decided Thursday needed to be a FULL REST NO GYM DAY. I believe in off days but I don't usually schedule them because with my life and schedule they usually just create themselves forced like this one SO I realized I hadn't been off Since last Friday so that was actually good to take off. But REST in the fullest term is all relative... When I think of rest I think not leaving the house, maybe not even leaving your Pjs, naps, cold meds, hot showers... YEAH NO that's not how my rest days go, or many people for that matter.
I did my normal morning routine instead of waking up at 4:30 I slept till 6:30 - which does feel good don't get me wrong, but I get less time so the stress of rushing a little more doesn't always balance out. Got the kids up, off to school trained my first clients, got my meals in, hit the bank, had a business meeting to set up a nutrition seminar and the next bootcamp, pick my boys up, took them outside to play, made my daughters b-day invitations, cleaned, and went to my Chemistry class for 6 - BUT I was proud I did TAKE A DAY OFF FROM THE GYM. I honestly felt like I could go, but I'm TRYING to be proactive about not getting too run down. So I've been downing tons of fluid, upping my vit C and TRYING my best to REST when I can. It's a process.
Today is Friday it took me three days to write this Blog because of lack of time, however I am glad that I am not feeling any WORSE, not any better, but not any worse, which is good. This cold has managed to travel from my throat, to my chest, and now into my head, I'm hoping that means its on its way OUT! I am hitting the gym today but am listening to my body, I'm also hitting Chuck E Cheese for a play date - DAMN GERMS! But Hand sanitizer will be our BFF. Tonight and tomorrow night I have two events to bartend for at my very part time job at an arena, Saturday Morning I have Boot Camp and then Sunday NOTHING - ALTHOUGH I think we will be painting my kitchen!! I'm still going to focus on resting, vit C and fluids!!! I need to feel 100% better Because NEXT WEEK IS SCHOOL VACATION WEEK AND WE HAVE LOTS OF PLANS! Disney on Ice in Boston, A sleepover, Children's Museum, a movie Date, and I want to be on par with my workouts as well!! So FINGERS CROSSED THIS COLD WILL BITE IT SOON!
Hope everyone has a great weekend!
Monday, February 14, 2011
Mama's Song... Happy Valentine's Day!
Happy Valentine's Day Everyone!! I honestly hope that everyone enjoyed and celebrated over the weekend, because to start off a week eating chocolate on a MONDAY is NEVER a good thing! And if you did enjoy today, finish it, enjoy, and be done with it. Don't let it cloud the rest of your week. It's like I say to my clients there is ALWAYS going to be a reason to eat something bad, always... a birthday, an anniversary, a holiday, a wedding, a shower, a party, girls night, weekends, giving in to each and every one can be the demise of a progress, and what makes bad eating a lifestyle instead f clean eating. Choose your battles wisely.
So valentine's day to me is a day for rookies lol its all mushy gooshy romantic when you're dating I guess, but for me since I've been married and have had kids, it seems like a forced commercial love day. I just don't really get into that much. I remember when Bianca was little Ern use to get us flowers and I thought it was sweet don't get me wrong but to spend $100 dollars on something that's going to die, I've outgrown that phase I guess - I know I'm not a typical girl. I mean I have used it as an excuse to have a nice dinner out, or buy a fun present here or there, but it's just not that big a deal to me. I also have a husband that will get me a random, out of the blue, I love you so much, just because card, and that to me means so much more. I do have fun celebrating with the kids. Getting their valentines together and ready for their classes, baking, doing crafts, I love that they love it, so that makes it fun. Last year I got them matching lollipops and shirts and we saw Disney on Ice, we always find an excuse to make stuff about them really.
This year I did however get a little extra sentimental, and its not mushy love sentimental - I love my husband EVERY DAY, but it was a big day for my daughter that made me reminisce. I tried not to make a big deal about it, but today at 10 years old, in the fifth grade, she got her first Valentine Carnation from a boy at school. I know no big deal really, very innocent sweet gesture. But it's just another sign that my baby is growing up right before my very eyes. I know it's SUPPOSE to happen. That's life - the sun rises, the sun sets, we get older, they get older. But no parent is EVER READY for their baby to grow up. And she is hitting little milestones left and right, and a proud as I am of her, they do break my heart a little each time. I just want to keep her LITTLE FOREVER. I know its not possible, but this is my irrational mommy side that says I don't care. LOL
♥ Fact of life: By the time you realize,what your parents said was right. You will have a child, who begins to think, you are wrong. ♥
So in honor of valentines day on facebook it was going around to post a picture of you and your husband/significant other. Be sure to post how long you've been together. We have been together since August 13, 1998. ♥ Married since January 15, 2000 ♥ This picture was taken up north in June of 2000, Bianca was three months old, we were newly weds, and we were babies LOL
I wouldn't change a thing, I Can say I LUCKED OUT! ;)
As a mother I think of how my parents must have felt letting go of their baby and it brought this song into my head: LOVE IT! HAPPY VALENTINE"S DAY!
End of the week TRAINING and update on Progress BLOG COMING!! LOL Enough of this MUSHY STUFF! haha
Friday, February 11, 2011
Shall we Shine Today?
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?... Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do... It is not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."
Shall we shine today???
Have a wonderful Valentines' Day Weekend everyone!
Shall we shine today???
Have a wonderful Valentines' Day Weekend everyone!
Saturday, February 5, 2011
MEAL IDEAS
Couple of easy staples of food I eat and recommend, I’ve said before I am not a hugely creative person with food. I use to eat tuna out of the can dry so I have added a little spice LOL
My TUNA WRAP:
3 oz Solid White Albacore Tuna
1 full boiled egg
Celery, salt, and pepper to taste
1 tbsp Joseph’s Tzatiki
On a bed of lettuce
Rolled in a Joseph’s Flax, Oat Bran & Whole Wheat Lavash Wrap
Macronutrient breakdown: 283 calories, 12 g of fat 34 grams of protein, 14 grams of carbohydrates and 6 grams of fiber – which if believed that fiber carbohydrates do not count as NET carbs its really only 7 grams of NET carbs. But for the sake of consistency and breaking it down, I choose to show it all, INCLUDING FIBER since this is important.
This is higher fat than some may be use to or comfortable with so if you choose you may omit the yolk in the boiled egg which represents 5 grams of fat and 3 grams of protein, however keep in mind that it is a low carb meal and 4 grams of the fat is from FLAX which is a healthy fat added to the wrap.
If you are not as carbohydrate conscious or like your meal splits around 350 calories. As long as it is early in the day (before 4) or post workout I would add an orange, apple, or berries alongside this wrap. If that’s the case you may definitely omit the yolk to compensate calories.
16 mini muffin pan meat loafs
1 pound 93/7 ground meat
1 pound 99% lean ground turkey
Now I’m not going to lie measuring and weighing meat is DEFINITELY IMPORTANT. However I do eye ball and just make sure to split as evenly as possible into 16 muffin pans. YOU SHOULD WEIGH and portion but I cannot preach what I don’t practice. I only weigh during contest prep time to be honest. But I also have been eating this way for almost 9 years so I am very good at eyeballing food by now since it’s the same food I’ve been doing for a while. I do suggest if you are just starting out TO WEIGH AND MEASURE to LEARN what accurate portions are, you may be very surprised!
In addition to the meat - 2 large onions, 2 large green peppers, 2 eggs, ½ cup breadcrumbs, salt, pepper, garlic powder, parsley, oregano to taste.
Macronutrient breakdown In 1/8th : meaning although I make 16 portioned out mini loafs, I eat 2 as a serving, a male however may eat 3:
IN TWO: 201 calories, 6 grams of fat, 26 grams of protein, 10 g carbs
I have this picture as a meal option with ¼ cup of Cedar Foods ALL NATURAL Aegan Edamame Salad which contains: 80 calories, 3 grams of fat, 10 grams of carbs, 2 grams of fiber, and 4 grams of protein
MAKING THIS MEAL TOTAL:
281 calories, 9 grams of fat, 20 grams of carbs, 30 grams of protein, and 2 grams of fiber.
I choose to mix my meat half 93 % lean red meat and half 99% lean turkey because I find that with just 99% lean turkey it comes out very dry, and to be frank my husband won’t eat it – he says he can bounce it! LOL So, to accommodate healthy and tasty I mix. However if you needed to cut the red meat, lower the fat, you could try 99% lean turkey fully, add more seasonings to flavor, you may enjoy it. Worth giving it a try. I actually don’t mind it, but can’t lie that I like it mixed with the red meat better, and it’s a good compromise.
I’ve also see people add spinach or cheese to their meat loafs which sounds yummy, but I tend not to stray too much. I’m kinda boring, but it makes my shopping list easy, and my prep food work easy and it makes me more CONSISTENT. If you are the type to get fancier experiment, just try and figure out the calorie counts on thing. Or stay with green vegetables and spice those are always safe additions t healthy meals. My bulk staples in my fridge of prepare d food are the ONLY way I can consistently eat home cooked, non processed high protein meals so this is an easy BATCH recipe that holds well in Tupperware, and my whole family likes it.
HOPE EVERYONE HAS A WONDERFUL WEEKEND!! And I also hope you all have been perfect on your plans and consistent and busting it in the gym enough to enjoy a little something GUILT FREE ON SUPER BOWL SUNDAY!!
My TUNA WRAP:
3 oz Solid White Albacore Tuna
1 full boiled egg
Celery, salt, and pepper to taste
1 tbsp Joseph’s Tzatiki
On a bed of lettuce
Rolled in a Joseph’s Flax, Oat Bran & Whole Wheat Lavash Wrap
Macronutrient breakdown: 283 calories, 12 g of fat 34 grams of protein, 14 grams of carbohydrates and 6 grams of fiber – which if believed that fiber carbohydrates do not count as NET carbs its really only 7 grams of NET carbs. But for the sake of consistency and breaking it down, I choose to show it all, INCLUDING FIBER since this is important.
This is higher fat than some may be use to or comfortable with so if you choose you may omit the yolk in the boiled egg which represents 5 grams of fat and 3 grams of protein, however keep in mind that it is a low carb meal and 4 grams of the fat is from FLAX which is a healthy fat added to the wrap.
If you are not as carbohydrate conscious or like your meal splits around 350 calories. As long as it is early in the day (before 4) or post workout I would add an orange, apple, or berries alongside this wrap. If that’s the case you may definitely omit the yolk to compensate calories.
16 mini muffin pan meat loafs
1 pound 93/7 ground meat
1 pound 99% lean ground turkey
Now I’m not going to lie measuring and weighing meat is DEFINITELY IMPORTANT. However I do eye ball and just make sure to split as evenly as possible into 16 muffin pans. YOU SHOULD WEIGH and portion but I cannot preach what I don’t practice. I only weigh during contest prep time to be honest. But I also have been eating this way for almost 9 years so I am very good at eyeballing food by now since it’s the same food I’ve been doing for a while. I do suggest if you are just starting out TO WEIGH AND MEASURE to LEARN what accurate portions are, you may be very surprised!
In addition to the meat - 2 large onions, 2 large green peppers, 2 eggs, ½ cup breadcrumbs, salt, pepper, garlic powder, parsley, oregano to taste.
Macronutrient breakdown In 1/8th : meaning although I make 16 portioned out mini loafs, I eat 2 as a serving, a male however may eat 3:
IN TWO: 201 calories, 6 grams of fat, 26 grams of protein, 10 g carbs
I have this picture as a meal option with ¼ cup of Cedar Foods ALL NATURAL Aegan Edamame Salad which contains: 80 calories, 3 grams of fat, 10 grams of carbs, 2 grams of fiber, and 4 grams of protein
MAKING THIS MEAL TOTAL:
281 calories, 9 grams of fat, 20 grams of carbs, 30 grams of protein, and 2 grams of fiber.
I choose to mix my meat half 93 % lean red meat and half 99% lean turkey because I find that with just 99% lean turkey it comes out very dry, and to be frank my husband won’t eat it – he says he can bounce it! LOL So, to accommodate healthy and tasty I mix. However if you needed to cut the red meat, lower the fat, you could try 99% lean turkey fully, add more seasonings to flavor, you may enjoy it. Worth giving it a try. I actually don’t mind it, but can’t lie that I like it mixed with the red meat better, and it’s a good compromise.
I’ve also see people add spinach or cheese to their meat loafs which sounds yummy, but I tend not to stray too much. I’m kinda boring, but it makes my shopping list easy, and my prep food work easy and it makes me more CONSISTENT. If you are the type to get fancier experiment, just try and figure out the calorie counts on thing. Or stay with green vegetables and spice those are always safe additions t healthy meals. My bulk staples in my fridge of prepare d food are the ONLY way I can consistently eat home cooked, non processed high protein meals so this is an easy BATCH recipe that holds well in Tupperware, and my whole family likes it.
HOPE EVERYONE HAS A WONDERFUL WEEKEND!! And I also hope you all have been perfect on your plans and consistent and busting it in the gym enough to enjoy a little something GUILT FREE ON SUPER BOWL SUNDAY!!
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