So quick little update I want to share BEFORE THE WEEKEND STARTS!! Few things... Let me first start with an INSPIRATIONAL Motivated person I have recently had the pleasure of meeting. The thing I want everyone to truly understand is I know that MY job is to motive YOU. I do my best to inspire, give tools, and such, but in return the enthusiasm I receive from you guys IS MY MOTIVATION!!
So Sunday we had the nutrition seminar and boot camp KICK OFF - as I mentioned Some attended that where not attending boot camp, because it was full, but they still wanted to learn about nutrition (which we covered in depth), have a great workout - which we did, and take away POINTS and TIPS they could then use on their own to jump start their journey. Well one of the attendees was Felicia. I was impressed with Felicia's introduction right away, because she mentioned about 6 or 7 years ago she had TOTALLY changed her lifestyle and decided to lose 80 POUNDS on her own, and has KEPT them off. She wanted motivation to get into better shape, and advice to lose those last 10 pounds.
So HERE IS WHAT A MOTIVATED PERSON TOOK AWAY FROM A FOUR HOUR SEMINAR:
On Sunday following boot camp she emailed me for some of the recipes and food items we discussed and said:
Hi Stephanie!!
I REALLYYY enjoyed your class!! I actually woke up today and my legs and booty were killinnggg me. But in a good way!! I just really need to tone up and drop the last 5-10 pounds! but I dont wanna get too skinny i like my curvy figure lol.. It was nice to be hurting today I go to the gym pretty usually but I'll just run a couple miles and thats how i lost all my weight at first and then it just stopped working so a couple weeks ago I went to Lowes and bought a little step so i started stepping 4-5 times a week for half an hour doing different things on it like lunging and stepping up and kicking and then i incorporated 5 pounds weights while stepping to work my upper half and i lost another 10 pounds just from changing my routine so you showing me the kettleball exercises was GREAT!! It was exactly what I needed to jump start me again into a good routine. I am constantly researching things about nutrition I am a little obsessed just from seeing how me losing my 80 pounds when I was 18 COMPLETELY changed my life. People treat you completely different it's crazy! Even if you can't come up with another class right now let me know when your next 6 week routine will start and Katie and I will be there for sure!! Thanks again though and I will definitely be staying in touch with you, you are my new best friend LOL
Thanks!
Felicia
Then a few Days later she posted to me: LOVING the tuna/celery/egg/tzaziki stuff (or however u spell it lol) wraps for lunch everyday..SOOOO good. and i made the jasmine rice n chicken sausage last night w broccoli n mixed that all up. eating healthy has never tasted so good! LOL
Then today I got another wonderful message and that's when I asked her if I could share :) she said: Ive lost 4 pounds since sunday!! I am eating every two hours and I am just loving everything about it! Thanks so much for all the helpful tips!
THIS RIGHT HERE IS SO POWERFUL!!! Its her attitude, her focus, her drive. It's no magic, its nothing crazy. She attended a four hour class/seminar and walked away and APPLIED IT. SIMPLE. I say it all the time but I mean it from the bottom of my heart. JUST DO IT! Don't talk about it, don't stress about it, don't talk yourself out of it, don't make excuses, its really simple, ONCE you just START. Will it get hard yes? Will you have off days? Yes. But with the right attitude and drive - ANYONE CAN DO WHAT THEY WANT!!!
So needed to share that!! THANK FELICIA! YOU ROCK!!
On to the next point: So i have a few clients who have demanding jobs, and sometimes they may run out of the house with a certain number of meals prepared and not realize until they get to work that they will be stuck there longer than they prepared for. WHAT CAN YOU DO? NO FOOD... and you have a four hour stretch coming up? What's an alternative?
Perfect example of even when you are not prepared, you need to be prepared: Going on a business lunch and you don't want to bring prepared food for the restaurant? FIGURE out your calorie and macronutrient needs and devise a plan to order something that fits that, and STICK WITH IT. You must mentally prepare ahead even if you don't have food prepared. Maybe grab an extra protein shake for back up in cases of long periods without eating, better than eating nothing in a pinch. Or in this particular case I knew the needs and simply asked "Can you run out to a Boston Market in between conferences?" The answer was yes. Now before I go any further KNOW that take out and/ or restaurant food is ALWAYS added calories and sodium even if its just grilled chicken and vegetables. And honestly we can't even believe the calorie counts they post because they are not weighing and measuring their portions or watching every meal go out. There is a REASON it tastes much better than when you make it at home :) HOWEVER if this is your lifestyle MAKE IT WORK appropriately. So back to Boston Market. The meal of choice was Quarter White Rotisserie Chicken (no skin) with Garlic Dill New Potatoes and Fresh Steamed Vegetables = 440 calories, 9 g fat, 2 g saturated fat, 0 g trans fat, 33 g carbs, 55 g protein, 6 g fiber, 5 g sugars - a little higher calories than her normally 300 to 350 range but I instructed her to tone down the portion size by about a quarter of the chicken and of the potatoes. VOILA! LONG period without eating, starving your body and setting your self up for an off plan I had to cheat cause I was starving moment AVOIDED. Is it perfect? No. Does it work better than skipping or an unhealthier choice - ABSOLUTELY! So going back to my above point of just doing it - SIMPLY MAKE IT WORK.
And onto this WEEKEND!!!! This is what I like to call MY IDEAL FIT MOMMA WEEKEND <3 My HOPES or plans is to shoot a MARKETING REEL OF WHAT a WEEKEND OR THREE DAY STRETCH like this would entail - my reason is to show my clients, potential clients, and also potential sponsors - yeah I'm on the hunt, HOW I personally incorporate FAMILY, FITNESS, AND FUN :) I don't just say it, I actually LIVE IT!!
Today - Gym, Trained Clients, CLEANED my house like hands and knees, stripped the beds, laundry, kids played outside - Tonight taught BOOT CAMP which was awesome! Home to get in my last meal and relax with the fam, throw up a quick blog, a few emails - maybe a little homework in there too BLAH lol
Tomorrow - Bright and early POSING SESSION with clients, NEW CLIENT start up, Client and lifting, then gymnastics Birthday party with my boys, and Dinner at home with some family coming over.
Sunday we are all headed as a family to watch Ms. Princess B compete in Dance again! FAMILY, FITNESS, FUN... that's how its GOES! Hope everyone has a wonderful weekend!! And remember the weekends can make or break your progress over the week, don't let it all go, its not worth the hard work and time you've put in all week. STAY STRONG!!! For motivation for my boot campers THEY will face the scale ON MONDAY... talk about motivation to stay clean and focused over the weekend which can be the hardest time!!
Friday, March 25, 2011
Wednesday, March 23, 2011
YESTERDAY YOU SAID TOMORROW!
“When people say, 'She's got everything', I've got one answer - I haven't had tomorrow.” RIP ~Elizabeth Taylor~ 1932 - 2011.
She was described as the ultimate movie star: beautiful, bigger than life; magnetic, commanding the spotlight with unparalleled power. She knew no moderation -- it was all or nothing. A loss of an icon and a loss of a generation where talent was ingrained in you blood and not created.
“I've always admitted that I'm ruled by my passions.”
This Blog is going to be short and sweet. WHY? Because I have a lot going on and I need to quickly update, share, hopefully motivate, and get back to FOCUS - Clients have picked up again - nice little wave. Boot camp session number 2 has kicked off and is going great!! Sunday we had our seminar and class to kick it off. Thank you all for coming, even those who were not able to do the boot camp because it was full. I hope you took a lot away as I know some of you have! Back to school! And focused on the fitness industry as well!!
This past week I was able to head to Framingham Gold's Gym and shoot a leg video with Will Brink as I mentioned in my previous blog! GOOD TIMES! More videos Coming soon!! Next one we will be focusing on some conditioning and HITT!
Not sure why the blog cuts off the video but here is the link if you want to see it full screen: http://www.youtube.com/watch?v=N4Ms6aoD8hg
Coming Up April 2nd I will be working KnucklesUSA booth at the MMA Fights in Revere, MA!
And I am in the process of booking a photo shoot, I need some new pics!! My creative juices are flowing! I've been staying focused with my plan, unfortunately I'm at that point where my mind starts playing not so funny tricks on me. Now unless you've competed most women won't really understand this. Dieting to compete is a balance of getting your conditioning and body fat levels perfect, but staying full in your muscles bellies and keeping your shape in check. What starts to happen is in order to bring in your conditioning the diet may get tighter and you may have periods where you start to feel stringy and flat... sometimes its a necessary evil in order to get where you need to be. Now you're thinking what girl doesn't want to feel stringy? Most are looking to be waif like. Well NOT most fitness competitors. We want it all lol low body fat, but full muscles, and curves, not an easy task to achieve for most. So as I am cycling high and low carb days I am noticing now I am loving my upper body and shoulders on high carb days, yet I feel watery through my mid section. On low carb days I love how flat my stomach feels, but am seriously feeling like I lost five pounds of muscle in my upper body! I know I didn't but that's how I feel. Ohhhhh such a funny mind game. In any case I am where I need to be!
AND last but not LEAST: Found this pic today AND I absolutely LOVED IT!!! Enough, no BS, NO Excuses, Either you want it or you don't!
TODAY is March 23rd - 82 days have passed since the start of the NEW YEAR! EIGHTY TWO DAYS! What have you committed to? Or are you still waiting for the perfect time to commit tomorrow?
She was described as the ultimate movie star: beautiful, bigger than life; magnetic, commanding the spotlight with unparalleled power. She knew no moderation -- it was all or nothing. A loss of an icon and a loss of a generation where talent was ingrained in you blood and not created.
“I've always admitted that I'm ruled by my passions.”
This Blog is going to be short and sweet. WHY? Because I have a lot going on and I need to quickly update, share, hopefully motivate, and get back to FOCUS - Clients have picked up again - nice little wave. Boot camp session number 2 has kicked off and is going great!! Sunday we had our seminar and class to kick it off. Thank you all for coming, even those who were not able to do the boot camp because it was full. I hope you took a lot away as I know some of you have! Back to school! And focused on the fitness industry as well!!
This past week I was able to head to Framingham Gold's Gym and shoot a leg video with Will Brink as I mentioned in my previous blog! GOOD TIMES! More videos Coming soon!! Next one we will be focusing on some conditioning and HITT!
Not sure why the blog cuts off the video but here is the link if you want to see it full screen: http://www.youtube.com/watch?v=N4Ms6aoD8hg
Coming Up April 2nd I will be working KnucklesUSA booth at the MMA Fights in Revere, MA!
And I am in the process of booking a photo shoot, I need some new pics!! My creative juices are flowing! I've been staying focused with my plan, unfortunately I'm at that point where my mind starts playing not so funny tricks on me. Now unless you've competed most women won't really understand this. Dieting to compete is a balance of getting your conditioning and body fat levels perfect, but staying full in your muscles bellies and keeping your shape in check. What starts to happen is in order to bring in your conditioning the diet may get tighter and you may have periods where you start to feel stringy and flat... sometimes its a necessary evil in order to get where you need to be. Now you're thinking what girl doesn't want to feel stringy? Most are looking to be waif like. Well NOT most fitness competitors. We want it all lol low body fat, but full muscles, and curves, not an easy task to achieve for most. So as I am cycling high and low carb days I am noticing now I am loving my upper body and shoulders on high carb days, yet I feel watery through my mid section. On low carb days I love how flat my stomach feels, but am seriously feeling like I lost five pounds of muscle in my upper body! I know I didn't but that's how I feel. Ohhhhh such a funny mind game. In any case I am where I need to be!
AND last but not LEAST: Found this pic today AND I absolutely LOVED IT!!! Enough, no BS, NO Excuses, Either you want it or you don't!
TODAY is March 23rd - 82 days have passed since the start of the NEW YEAR! EIGHTY TWO DAYS! What have you committed to? Or are you still waiting for the perfect time to commit tomorrow?
Sunday, March 13, 2011
“Success means having the courage, the determination, and the will to become the person you believe you were meant to be”
"Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense."
This was he quote running through my head on the Stairs today. I purposely did not put on my cardio TV, I put my headphones in and took the time to REALLY SWEAT, reflect, and FOCUS ON the week at hand. Last week was simply lack luster. I got everything done that I needed to but there was no SPARK AT ALL, a little blunder even. I allowed grumpiness, doubt, and well... self pity to creep in a bit. That week is behind me now and I am done with it. It is a week that made me realize I am human just like everyone else and sometimes no amount of positive energy in the world can prevail against stress. Sometimes we just have to get out of our own head, and out of our own way. I let myself for a few days wallow in the fact of feeling like a failure. It seems VERY minimal and trust me it was, but I felt a difference in my spirit and it does make a difference in your attitude. Really how people can walk around regularly being moody or with a bad attitude is beyond me. It's so DRAINING and NO FUN!!! Glad to feel back to my normal self!!
Well as I had posted my daughter's first dance competition of the season was Saturday and it was at Lowell Memorial Auditorium in Lowell, MA. This is a stage I had my dance recitals on for years as a child, this is the stage I became to love and cherish as a child. This whole experience was nostalgic, and very SPECIAL for my daughter and I! As a mother I was beyond proud of her on stage. She is a determined, focused, sweet, adorable, talented little girl. I know I'm bias but she IS :) As an adult watching this shrunken version of myself, my mini me - she walks like me, talks like me, moves like me, spazs out like me - just bopping around makes me feel like my life is so complete. It's like someone said to me: "HERE! Here you are a child. Take this child, take this baby girl and mold her into you, BUT EVEN BETTER! Give her everything you had and MORE, and let her fly!" It's an incredible, unbelievable feeling. I had an old friend call today and she said looking at those pictures I feel like I had been transported back in time to watch you. My parents came to watch her and standing there as I took a picture with them and her and her trophy I realized as I often find myself reflecting how incredibly blessed we are. I always joke that I feel older and older every new phase of life, but this was a very good "older feeling". A proud moment indeed!
So she competed in both Jazz and Tap and they won GOLD TROPHYS for both!! She was chosen from her team to accept the trophy for Jazz and was allowed to take it home for the weekend so that was an even better way to start off the season!! I don't like to Brag ;) But the girl's got stage presence FOR DAYS!!!
It was just the high note I needed!! Today we set the clocks ahead by ONE HOUR - SPRING FORWARD!! I started off a little sleepy after a long day and week and losing an hour, but once I hit the gym I was revived. Trained Back - I didn't have my Versa Grips with me today and my partner didn't have her straps - TOTALLY SUCKS - for us girls with weak grip it makes a huge difference, BUT we plugged away anyway and had a great workout despite a little lack of planning.
Started off with Deadlifts:
4 sets of 10 - First set warm-up 85 X 10, 115 X10, 135 X 10, 165 X 7 - dropped down to 135 X 5 - the weights and the drop reflected our loss of grip strength... you do what you can, good to change it up once in a while and challenge without straps but sucks when you're weaker links give out before your back does.
I will say I felt something weird pull in my right side - across the middle of my back. It wasn't a terrible pain per say but definitely some discomfort. Not really sure what it was, just stretched and hot showered it when I got home, feels fine now but it bothered me a little the remainder of the workout. I'm just getting old ;)
Next exercise was Wide Grip Pull down - Again Weight is reflective of no wraps - we do usually go heavier, but we did well considering.
4 sets - 90 X 10, 95 X 10 97.5 X10, 97.5 X10
Next exercise was Hands facing in Chin Ups - 4 sets X 6
And the last exercise T-bar Rows
4sets 55 X 10, 65 X 10, 70 X 10, 80 X 9
I really started feeling that weird pull in my right side but again it wasn't a sharp pain as much as almost an aching, so I just worked through it.
And we finished off with 4 sets of back extensions w/ plate and 4 sets of calves angles press with super super slow negative stretch MY FAVORITE!!
Despite lack of any impressive numbers it was a great workout, and we finished feeling accomplished. Hopped on for 30 minutes of interval training on the stairs to complete the morning. I didn't turn on my cardio TV, I really focused on getting inside my own head again with a good mind set. Chose songs that motivated and inspired and thought about WHAT I REALLY WANT OUT OF THIS WEEK! Last week was my human week, can I make this week my SUPER POWERS WEEK? :) I am on spring break this week no school, and my boot camp starts up next week so I have a little extra time on my hands to really dig in, and get re - focused, and I used my cardio time to start it off on the right foot. It was a very "productive" 30 minutes.
So in order to stay focused, on track, and in high spirits everyone in my family has to be on the same page. We have A LOT going on and its the only way it can work. I am only as good as my support system, and without even needing to say it my husband sensed I needed a little oomph. Since its getting warmer and nicer out he is back to using the grill outside, YUM! It just makes food taste so much better - he cooked, weighed and portioned all our meals out for the next few days! That will last till about Wednesday and then we'll need to do it again, but what a nice thing to come down and see...
“Luck is what happens when preparation meets opportunity.”
Next up our little house renovations story for the weekend: It's actually quite comical, I laugh because if there were ever a video camera in my house to see our experiences you guys would CRACK UP. My father in law calls us Doug and Carrie from KING of Queens - NUFF SAID LOL. So as I mentioned we're renovating our house. We moved in in June of 2010 and we started with all OUTSIDE renovations because in the summer that's where we are. We have a large yard and a pool so we have a lot to do out there. We stained the entire back deck, cut down and removed trees, cleaned leaves - 5 huge bags, swept, weeded, planted two new trees, fixed the front porch and just did all outside projects all summer.
In September we started inside house projects. We started with the living room - painted and bought new living room furniture and all new curtains. Then went onto our dining room, new pub table, new wine rack, hung pictures, painted. Now "painted" sounds easy, but our house is an older country style - the top of the walls has thick drywall swirled texture then its separated by a chair rail and the the bottom has rough sawn pine wood and the trim in sawn pine. I cannot tell you how difficult this is to paint. The texture and wood SUCK UP PAINT. You need several coats to cover perfectly. When its done, it looks awesome but it is a bigger undertaking than just "painting. We considered hiring someone because it is a big project but decided to save money since we have so many projects, and we would just take our time and do it ourselves. My husband convinced me that it "builds character" to do it our self... AKA how a cheap husband convinces his wife not to hire someone :) I have to say it does feel good to complete projects though.
Well now we're into our kitchen, always the biggest project in the house. We started by painting the cabinets, then onto the walls, Ern and his Dad replaced the counter tops, and we have a moulding that needs to go up. And we took off our butcher block, my father in law sanded it down and put a new oil on it and it looks brand new! And the last piece finishing off this week will be new floors. It will be a brand NEW kitchen with lots of blood sweat and tears put into it. And it started to feel more and more like its OURS. Again there's tons of the rough sawn pine and trim work and dun dun dun THE CEILING in the eat in part is that pine. Painting rough wood is hard enough, and so is painting a ceiling now put those together and it = DISASTER lol
SO TODAY after our full day yesterday at the competition, and Ern had a trade show for work, and AFTER I trained back and completed cardio I came home to Ern having started touching up the trim. I quickly ate, gave the kids lunch and got ready to start on the daunting task of painting the ceiling... let me fully paint this picture for you:
Ern walks out to the garage to get the pole that attaches to the roller so I can at least roll the first coat without getting up and down on a chair or step ladder. He comes in the house rubbing his face and mumbling grumpily and half laughing under his breath... "What happened?" I said. "It's like Tom and Jerry out there, only I'm by myself. I stepped on the end of a rake and it hit me square in the face SO HARD." I laughed and should have taken that as an omen of things to come LOL So I start painting and immediately start thinking WHAT THE HELL?!?! MY SHOULDERS AND NECK ARE GONNA KILLLLLLLLLLLL. Stand up and grab a broom stick, now reach it above your head and press it into your ceiling back and forth and back and forth while leaning your neck back to look up. First off hows your shoulders and neck feel? Second off how much shit just fell in your face? And third off if you JUST trained upper body and are already sore how bad do you think it feels? I was like SWEATING and I just started and then DRIP DRIP right on my face!!!!! The first splatter of paint hit me... uggggg "This is ridiculous!" I said "PAINT is hitting my face!" Now let me preface this with I am not a pre - madonna, I don't mind some manual labor but this seemed like an obnoxious task, between the position and the aches and now the paint hitting my face I was beside myself LOL But I continued on...
So Ern and I are just talking and chatting away, joking around, the kids are coming in and out and playing in the family room and PLOP 2 big paint splatters on my face and I felt it way too close to my LIP, YUCK! And then I thought about my eyes. So we decided I definitely needed some safety goggles painting above my head looking up at it, you're asking for it to go in your eyes. So thankfully I had my Chem Lab goggles, guess they came in handy for something. And I put those on... at first I am trying to wipe away the paint every time I felt a little splatter, but then it just got to be too much and I said the hell with it I'll wash it all off at the end. CRICKET CRICKET CREEK - the sounds of my neck, shoulders, and back, and plop plop plop the feeling of PAINT SPLATTERING ON MY FACE LOL and all the while Ern's getting a kick out of it. I'm saying "We should have hired someone for the ceiling, this is too hard!" and he gave me the whole "it builds character" line again. I'm about a quarter of the way through and he says "Steph I'll finish it, if its too hard." Seems like a noble gesture I know, BUT I WILL BE DAMNED if I let him have over me that I couldn't finish it for the rest of my life, and I TOLD HIM THAT!!!! LOL Him and I have a healthy relationship of busting each others balls, and although he would have finished it for me, I would have to hear for the next 10 years how I couldn't finish the ceiling, yeah Ummmmmm NO I will take paint in my face and a broken NECK thank you. We laugh about it and he says: "Seriously your pride means that much? I'll do it for youuuuu." (taunting me at this point) and I grumbled and said "The hell if you will!" and finished the ceiling! lol Now I know it was somewhat reverse psychology but in my head I won, HOW I won looking like this I don't really know but its DONE! lol
SERIOUSLY IT WAS ON MY LIPPPPPPPPPP!!!!!!!!!!! GROSS LOL
The best part of painting though was when Bryce said AND I QUOTE: "I don't know how but by MAGIC I got paint on my feet." Me: "Bryce it wasn't magic you need to stay off the stairs like we said." Bryce: "No it was MAGIC Paint just got on my feet by MAGIC."
So once out kitchen is done I'll post some before and afters! It's a lot of work but PRETTY EXCITING!!
So onto this week and whats NEW!! I am driven, focused, BUSY, AND BLESSED!!
I have my Boot Camp KICK off this coming SUNDAY with a nutrition seminar and sample class before starting my next 6 week session which is FULL.
Thursday I am heading to meet up with WILL BRINK and train LEGS and shoot a video for both my blog and his site! For those who may not know who he is if you are not in the industry. He has been around in the INDUSTRY for a long time - not an age joke just very knowledgable, experienced, and respected. He has been a Writer/Contributing Editor for over almost two decades and have been published in a wide variety of publications, including: Muscle Media, MuscleMag International, Lets Live, Muscle n Fitness, Life Extension magazine, Muscular Development, Townsend Letter for Doctors, IronMan, Inside Karate, Tactical Response, Exercise for Men Only, Physical, Power, Body International, Oxygen, Penthouse, Fitness RX, Big, as well as others over the years and in many different languages. He had a monthly column in MuscleMag International called “The Intake Update” for a decade. Many of his articles can be found on the major fitness/health/bodybuilding web sites, such as bodybuilding.com and hundreds of other sites. You name it, he has written an article on it: Weight training, weight loss, HIV, cancer, heart disease, anabolics and other drugs, pre contest diets, supplements of all kinds, hair loss, and many other topics relating to health, fitness, longevity, and bodybuilding, as well as law enforcement/military related topics. He has put a large sample of my articles on the web page for your perusal. He also has trained high levels athletes, bodybuilders, police, and military personnel. His site is http://www.brinkzone.com/
I met Will back in 07 as he judged me in a figure competition and was impressed with how down to earth he was. His articles and knowledge is very science based and I guess I assumed he would be an arrogant person trying to show off his brains and knowledge constantly, but he is quite the opposite. I had the pleasure of training with him for a functional Fitness Day for Female Athletes and it was so FUN and so outside of my BOX.
Which BTW - I have spoke to both him and John Sullivan about doing another one, so if that seems like something you might be up for message me. You do not have to be an athlete to train like one :)
I'm excited to train with him Thursday, he mentioned heavy squats and SLED DRAGS, right up my alley! So stay tuned for that video coming soon!!
I also have some booth work coming up for an MMA EVENT and I'll be slinging bottles for an MMA event both in April, so I will update with that INFO when I have all the details!!!
“Success means having the courage, the determination, and the will to become the person you believe you were meant to be”
This was he quote running through my head on the Stairs today. I purposely did not put on my cardio TV, I put my headphones in and took the time to REALLY SWEAT, reflect, and FOCUS ON the week at hand. Last week was simply lack luster. I got everything done that I needed to but there was no SPARK AT ALL, a little blunder even. I allowed grumpiness, doubt, and well... self pity to creep in a bit. That week is behind me now and I am done with it. It is a week that made me realize I am human just like everyone else and sometimes no amount of positive energy in the world can prevail against stress. Sometimes we just have to get out of our own head, and out of our own way. I let myself for a few days wallow in the fact of feeling like a failure. It seems VERY minimal and trust me it was, but I felt a difference in my spirit and it does make a difference in your attitude. Really how people can walk around regularly being moody or with a bad attitude is beyond me. It's so DRAINING and NO FUN!!! Glad to feel back to my normal self!!
Well as I had posted my daughter's first dance competition of the season was Saturday and it was at Lowell Memorial Auditorium in Lowell, MA. This is a stage I had my dance recitals on for years as a child, this is the stage I became to love and cherish as a child. This whole experience was nostalgic, and very SPECIAL for my daughter and I! As a mother I was beyond proud of her on stage. She is a determined, focused, sweet, adorable, talented little girl. I know I'm bias but she IS :) As an adult watching this shrunken version of myself, my mini me - she walks like me, talks like me, moves like me, spazs out like me - just bopping around makes me feel like my life is so complete. It's like someone said to me: "HERE! Here you are a child. Take this child, take this baby girl and mold her into you, BUT EVEN BETTER! Give her everything you had and MORE, and let her fly!" It's an incredible, unbelievable feeling. I had an old friend call today and she said looking at those pictures I feel like I had been transported back in time to watch you. My parents came to watch her and standing there as I took a picture with them and her and her trophy I realized as I often find myself reflecting how incredibly blessed we are. I always joke that I feel older and older every new phase of life, but this was a very good "older feeling". A proud moment indeed!
So she competed in both Jazz and Tap and they won GOLD TROPHYS for both!! She was chosen from her team to accept the trophy for Jazz and was allowed to take it home for the weekend so that was an even better way to start off the season!! I don't like to Brag ;) But the girl's got stage presence FOR DAYS!!!
It was just the high note I needed!! Today we set the clocks ahead by ONE HOUR - SPRING FORWARD!! I started off a little sleepy after a long day and week and losing an hour, but once I hit the gym I was revived. Trained Back - I didn't have my Versa Grips with me today and my partner didn't have her straps - TOTALLY SUCKS - for us girls with weak grip it makes a huge difference, BUT we plugged away anyway and had a great workout despite a little lack of planning.
Started off with Deadlifts:
4 sets of 10 - First set warm-up 85 X 10, 115 X10, 135 X 10, 165 X 7 - dropped down to 135 X 5 - the weights and the drop reflected our loss of grip strength... you do what you can, good to change it up once in a while and challenge without straps but sucks when you're weaker links give out before your back does.
I will say I felt something weird pull in my right side - across the middle of my back. It wasn't a terrible pain per say but definitely some discomfort. Not really sure what it was, just stretched and hot showered it when I got home, feels fine now but it bothered me a little the remainder of the workout. I'm just getting old ;)
Next exercise was Wide Grip Pull down - Again Weight is reflective of no wraps - we do usually go heavier, but we did well considering.
4 sets - 90 X 10, 95 X 10 97.5 X10, 97.5 X10
Next exercise was Hands facing in Chin Ups - 4 sets X 6
And the last exercise T-bar Rows
4sets 55 X 10, 65 X 10, 70 X 10, 80 X 9
I really started feeling that weird pull in my right side but again it wasn't a sharp pain as much as almost an aching, so I just worked through it.
And we finished off with 4 sets of back extensions w/ plate and 4 sets of calves angles press with super super slow negative stretch MY FAVORITE!!
Despite lack of any impressive numbers it was a great workout, and we finished feeling accomplished. Hopped on for 30 minutes of interval training on the stairs to complete the morning. I didn't turn on my cardio TV, I really focused on getting inside my own head again with a good mind set. Chose songs that motivated and inspired and thought about WHAT I REALLY WANT OUT OF THIS WEEK! Last week was my human week, can I make this week my SUPER POWERS WEEK? :) I am on spring break this week no school, and my boot camp starts up next week so I have a little extra time on my hands to really dig in, and get re - focused, and I used my cardio time to start it off on the right foot. It was a very "productive" 30 minutes.
So in order to stay focused, on track, and in high spirits everyone in my family has to be on the same page. We have A LOT going on and its the only way it can work. I am only as good as my support system, and without even needing to say it my husband sensed I needed a little oomph. Since its getting warmer and nicer out he is back to using the grill outside, YUM! It just makes food taste so much better - he cooked, weighed and portioned all our meals out for the next few days! That will last till about Wednesday and then we'll need to do it again, but what a nice thing to come down and see...
“Luck is what happens when preparation meets opportunity.”
Next up our little house renovations story for the weekend: It's actually quite comical, I laugh because if there were ever a video camera in my house to see our experiences you guys would CRACK UP. My father in law calls us Doug and Carrie from KING of Queens - NUFF SAID LOL. So as I mentioned we're renovating our house. We moved in in June of 2010 and we started with all OUTSIDE renovations because in the summer that's where we are. We have a large yard and a pool so we have a lot to do out there. We stained the entire back deck, cut down and removed trees, cleaned leaves - 5 huge bags, swept, weeded, planted two new trees, fixed the front porch and just did all outside projects all summer.
In September we started inside house projects. We started with the living room - painted and bought new living room furniture and all new curtains. Then went onto our dining room, new pub table, new wine rack, hung pictures, painted. Now "painted" sounds easy, but our house is an older country style - the top of the walls has thick drywall swirled texture then its separated by a chair rail and the the bottom has rough sawn pine wood and the trim in sawn pine. I cannot tell you how difficult this is to paint. The texture and wood SUCK UP PAINT. You need several coats to cover perfectly. When its done, it looks awesome but it is a bigger undertaking than just "painting. We considered hiring someone because it is a big project but decided to save money since we have so many projects, and we would just take our time and do it ourselves. My husband convinced me that it "builds character" to do it our self... AKA how a cheap husband convinces his wife not to hire someone :) I have to say it does feel good to complete projects though.
Well now we're into our kitchen, always the biggest project in the house. We started by painting the cabinets, then onto the walls, Ern and his Dad replaced the counter tops, and we have a moulding that needs to go up. And we took off our butcher block, my father in law sanded it down and put a new oil on it and it looks brand new! And the last piece finishing off this week will be new floors. It will be a brand NEW kitchen with lots of blood sweat and tears put into it. And it started to feel more and more like its OURS. Again there's tons of the rough sawn pine and trim work and dun dun dun THE CEILING in the eat in part is that pine. Painting rough wood is hard enough, and so is painting a ceiling now put those together and it = DISASTER lol
SO TODAY after our full day yesterday at the competition, and Ern had a trade show for work, and AFTER I trained back and completed cardio I came home to Ern having started touching up the trim. I quickly ate, gave the kids lunch and got ready to start on the daunting task of painting the ceiling... let me fully paint this picture for you:
Ern walks out to the garage to get the pole that attaches to the roller so I can at least roll the first coat without getting up and down on a chair or step ladder. He comes in the house rubbing his face and mumbling grumpily and half laughing under his breath... "What happened?" I said. "It's like Tom and Jerry out there, only I'm by myself. I stepped on the end of a rake and it hit me square in the face SO HARD." I laughed and should have taken that as an omen of things to come LOL So I start painting and immediately start thinking WHAT THE HELL?!?! MY SHOULDERS AND NECK ARE GONNA KILLLLLLLLLLLL. Stand up and grab a broom stick, now reach it above your head and press it into your ceiling back and forth and back and forth while leaning your neck back to look up. First off hows your shoulders and neck feel? Second off how much shit just fell in your face? And third off if you JUST trained upper body and are already sore how bad do you think it feels? I was like SWEATING and I just started and then DRIP DRIP right on my face!!!!! The first splatter of paint hit me... uggggg "This is ridiculous!" I said "PAINT is hitting my face!" Now let me preface this with I am not a pre - madonna, I don't mind some manual labor but this seemed like an obnoxious task, between the position and the aches and now the paint hitting my face I was beside myself LOL But I continued on...
So Ern and I are just talking and chatting away, joking around, the kids are coming in and out and playing in the family room and PLOP 2 big paint splatters on my face and I felt it way too close to my LIP, YUCK! And then I thought about my eyes. So we decided I definitely needed some safety goggles painting above my head looking up at it, you're asking for it to go in your eyes. So thankfully I had my Chem Lab goggles, guess they came in handy for something. And I put those on... at first I am trying to wipe away the paint every time I felt a little splatter, but then it just got to be too much and I said the hell with it I'll wash it all off at the end. CRICKET CRICKET CREEK - the sounds of my neck, shoulders, and back, and plop plop plop the feeling of PAINT SPLATTERING ON MY FACE LOL and all the while Ern's getting a kick out of it. I'm saying "We should have hired someone for the ceiling, this is too hard!" and he gave me the whole "it builds character" line again. I'm about a quarter of the way through and he says "Steph I'll finish it, if its too hard." Seems like a noble gesture I know, BUT I WILL BE DAMNED if I let him have over me that I couldn't finish it for the rest of my life, and I TOLD HIM THAT!!!! LOL Him and I have a healthy relationship of busting each others balls, and although he would have finished it for me, I would have to hear for the next 10 years how I couldn't finish the ceiling, yeah Ummmmmm NO I will take paint in my face and a broken NECK thank you. We laugh about it and he says: "Seriously your pride means that much? I'll do it for youuuuu." (taunting me at this point) and I grumbled and said "The hell if you will!" and finished the ceiling! lol Now I know it was somewhat reverse psychology but in my head I won, HOW I won looking like this I don't really know but its DONE! lol
SERIOUSLY IT WAS ON MY LIPPPPPPPPPP!!!!!!!!!!! GROSS LOL
The best part of painting though was when Bryce said AND I QUOTE: "I don't know how but by MAGIC I got paint on my feet." Me: "Bryce it wasn't magic you need to stay off the stairs like we said." Bryce: "No it was MAGIC Paint just got on my feet by MAGIC."
So once out kitchen is done I'll post some before and afters! It's a lot of work but PRETTY EXCITING!!
So onto this week and whats NEW!! I am driven, focused, BUSY, AND BLESSED!!
I have my Boot Camp KICK off this coming SUNDAY with a nutrition seminar and sample class before starting my next 6 week session which is FULL.
Thursday I am heading to meet up with WILL BRINK and train LEGS and shoot a video for both my blog and his site! For those who may not know who he is if you are not in the industry. He has been around in the INDUSTRY for a long time - not an age joke just very knowledgable, experienced, and respected. He has been a Writer/Contributing Editor for over almost two decades and have been published in a wide variety of publications, including: Muscle Media, MuscleMag International, Lets Live, Muscle n Fitness, Life Extension magazine, Muscular Development, Townsend Letter for Doctors, IronMan, Inside Karate, Tactical Response, Exercise for Men Only, Physical, Power, Body International, Oxygen, Penthouse, Fitness RX, Big, as well as others over the years and in many different languages. He had a monthly column in MuscleMag International called “The Intake Update” for a decade. Many of his articles can be found on the major fitness/health/bodybuilding web sites, such as bodybuilding.com and hundreds of other sites. You name it, he has written an article on it: Weight training, weight loss, HIV, cancer, heart disease, anabolics and other drugs, pre contest diets, supplements of all kinds, hair loss, and many other topics relating to health, fitness, longevity, and bodybuilding, as well as law enforcement/military related topics. He has put a large sample of my articles on the web page for your perusal. He also has trained high levels athletes, bodybuilders, police, and military personnel. His site is http://www.brinkzone.com/
I met Will back in 07 as he judged me in a figure competition and was impressed with how down to earth he was. His articles and knowledge is very science based and I guess I assumed he would be an arrogant person trying to show off his brains and knowledge constantly, but he is quite the opposite. I had the pleasure of training with him for a functional Fitness Day for Female Athletes and it was so FUN and so outside of my BOX.
Which BTW - I have spoke to both him and John Sullivan about doing another one, so if that seems like something you might be up for message me. You do not have to be an athlete to train like one :)
I'm excited to train with him Thursday, he mentioned heavy squats and SLED DRAGS, right up my alley! So stay tuned for that video coming soon!!
I also have some booth work coming up for an MMA EVENT and I'll be slinging bottles for an MMA event both in April, so I will update with that INFO when I have all the details!!!
“Success means having the courage, the determination, and the will to become the person you believe you were meant to be”
Friday, March 11, 2011
TOO BLESSED TO BE STRESSED!
This week has been an off week and I can't even tell you why. Well it's a combination of things I guess a little stress from here, a little from there, good old suck ass girl hormones, and the kicker I broke down Tuesday and cheated with a handful of peanut M & Ms!!!! Nothing pisses me off MORE than cheating ON a LOW CARB DAY... A low carb day that I woke up at 4:35am, did my cardio with cramps, planned perfectly, ate everything correctly, went back to lift and surprisingly had a great workout, and somehow someway hit a weak enough moment to say F it and ate some damn PEANUT M & M's. Seriously what the hell? There were so sugary they chocolate burnt my throat going down! LOL Why am I blogging about it? Well it's like diet confessions LOL Get it out, off my chest and on with my life LOL Sound crazy? Haha... I know MANY can relate. I have been on track and faking it till I make it :) Meaning I still feel a little grouchy but I'm trying to fight it. Today was a high carb day which usually makes me so happy about food lol but those damn M & Ms are so in the back of my head I'm not even enjoying it like I normally do. Yesterday I WAS STARVIN MARVIN and today mehhhh lol - I'm telling you this is all in your head, I know better than this. See why cheaters never prosper haha... But what is the name of this BLOG? I AM ENTIRELY TOO BLESSED TO BE STRESSED!!!!!
I'm not gonna make this a grumpy blog just a quick update, I just lifted and I had TO FORCE MYSELF not to do cardio after. Again sounds crazy but when sticking to a plan over cardioing can be detrimental. Today I had no post workout cardio called for as I trained legs, but I wanted to do it as a stress reliever, but fought the power LOL I'm going to go shower, and relax with the family. Not think about M & Ms, when my abs are ever going to fully pop, or how I would love to watch Sex In the City on the treadmill right now LOL. I have to get ready for my weekend and try to get in bed early, because tomorrow I have to be in Lowell for 7am with my daughter in costume, hair, make up, and ready for her first DANCE COMPETITION of the season. Watching her Dance gives me goosebumps and makes my heart sing, so I KNOW that will be JUST what I need to pull me out of this little funk.
Today I went to an indoor play place with the boys and they always make me laugh and make me remember how blessed I really am. The one liners from them crack me up. I always dress my twins the same ALWAYS, like EVERYTHING. And lately I've been in an attempt for them to have a little more of their own identities because their bond is SCARY strong lol I have been letting them once in a while wear different shirts. So today they had on different shirts and someone asked them if they were twins and they were like beside themselves cause they had on different shirts they felt like they needed to explain... like different shirts made them less of twins or something... So Broderick started in "yeah we live at the same house." then he said "we're twins but Bryce wanted a yellow shirt and I wanted a blue shirt." Then they proceeded to share their life story... "We're 4, but our sisters 11, she's not a twin, she was 10 and the she went to sleep and woke up and she was 11." And they were playing basketball so they told the Dad "We play basketball, sometimes at the gym daycare when Mommy's working out, but they don't let us play basketball all the time." "It's a big boys courts, the big boys play basketball there." And on and on and on lol I love listening to their little conversations. Then we were playing restaurant and Broderick said "Steph you're table is ready" I almost fell over that he called me by my name LOL he kept saying it "Steph, hows your food?" "Steph do you want some salt?" I thought it was too funny. Then Bryce called me "his patient" said he was "bringing some corn off the grill to his patient"... think we mixed up playing restaurant and playing hospital haha LOVE THEM to ITTY BITTY PIECES...
SO on with the notion of too blessed to be stressed IF THIS DOESN"T MAKE YOU SMILE... NOTHING WILL!!!! :) This is my boys last year so they were 3 dancing and singin in y kitchen... just a typical day at our house <3
Hope everyone has a great weekend in New England We SPRING AHEAD THIS WEEKEND!!!!! That's something to be happy about!
I'm not gonna make this a grumpy blog just a quick update, I just lifted and I had TO FORCE MYSELF not to do cardio after. Again sounds crazy but when sticking to a plan over cardioing can be detrimental. Today I had no post workout cardio called for as I trained legs, but I wanted to do it as a stress reliever, but fought the power LOL I'm going to go shower, and relax with the family. Not think about M & Ms, when my abs are ever going to fully pop, or how I would love to watch Sex In the City on the treadmill right now LOL. I have to get ready for my weekend and try to get in bed early, because tomorrow I have to be in Lowell for 7am with my daughter in costume, hair, make up, and ready for her first DANCE COMPETITION of the season. Watching her Dance gives me goosebumps and makes my heart sing, so I KNOW that will be JUST what I need to pull me out of this little funk.
Today I went to an indoor play place with the boys and they always make me laugh and make me remember how blessed I really am. The one liners from them crack me up. I always dress my twins the same ALWAYS, like EVERYTHING. And lately I've been in an attempt for them to have a little more of their own identities because their bond is SCARY strong lol I have been letting them once in a while wear different shirts. So today they had on different shirts and someone asked them if they were twins and they were like beside themselves cause they had on different shirts they felt like they needed to explain... like different shirts made them less of twins or something... So Broderick started in "yeah we live at the same house." then he said "we're twins but Bryce wanted a yellow shirt and I wanted a blue shirt." Then they proceeded to share their life story... "We're 4, but our sisters 11, she's not a twin, she was 10 and the she went to sleep and woke up and she was 11." And they were playing basketball so they told the Dad "We play basketball, sometimes at the gym daycare when Mommy's working out, but they don't let us play basketball all the time." "It's a big boys courts, the big boys play basketball there." And on and on and on lol I love listening to their little conversations. Then we were playing restaurant and Broderick said "Steph you're table is ready" I almost fell over that he called me by my name LOL he kept saying it "Steph, hows your food?" "Steph do you want some salt?" I thought it was too funny. Then Bryce called me "his patient" said he was "bringing some corn off the grill to his patient"... think we mixed up playing restaurant and playing hospital haha LOVE THEM to ITTY BITTY PIECES...
SO on with the notion of too blessed to be stressed IF THIS DOESN"T MAKE YOU SMILE... NOTHING WILL!!!! :) This is my boys last year so they were 3 dancing and singin in y kitchen... just a typical day at our house <3
Hope everyone has a great weekend in New England We SPRING AHEAD THIS WEEKEND!!!!! That's something to be happy about!
Thursday, March 10, 2011
ULTIMATE FIT WOMAN!!!!
Getting ready to roll out an updated Website soon and going through some of my old interviews! This one was done for a website titled ULTIMATE FITNESS WOMAN, not even sure if they are up and running anymore but I like the interview so I thought I'd SHARE!
Training Philosophy and accomplishments:
Everything and I mean EVERYTHING starts with our health, without our Health WE HAVE NOTHING. It is absolutely vital that we take care of our bodies and take some time out for ourselves. In this fast paced, high – tech world we often forget what’s most important and that’s our HEALTH. Really, truly, taking care of your body is a sure way to guarantee our quality of life will improve to the highest extent possible. Watch your energy sore, your relationships improve, your moods tremendously perk up, and your life just become more productive and most importantly happier.
For most of the population it’s all we can do to get up, go to work, take care of our families and our day to day stresses and responsibilities and unfortunately our quality of life may not stretch much further beyond just doing that. But for those of us who want more out of life, for those who have the drive and the passion to live each day to the fullest, we realize that we can’t proceed into this incredible journey of life if we don’t have the energy, the high spirits, or if we don’t take care of our bodies first.
My theory on training is simple – there are no tricks, quick fixes, magic pills, secret juices, or deadline diets that will positively affect your overall quality of life or well-being. The key to a true positive life-style change is to make fitness & healthy living a major priority in our lives. Find a program that realistically fits into your life, and set attainable goals accordingly. THE KEY TO RESULTS IS CONSISTENCY & INTENSITY!!
The first time I ever walked into a gym it was strictly to lose the weight I had gained from having my daughter. I had no clue as to what to do; I had never touched a weight in my life. I started reading articles, asking questions, and copying people that were in good shape in the gym… Although I had no specific regimen and I’m sure I did a million exercises so incorrectly, I loved it! I was absolutely hooked. Going to the gym was my time; it was an hour that was all mine, where I didn’t have to think about anything.
Over the next couple of months my body started changing. Although I didn’t have the perfect regimen, I was consistent in getting there. By summer time I was back in my bikini and I didn’t even know what I did to get there, I was just working out and doing my own thing at the gym. I immediately thought to myself if I can get such great results not knowing what I’m doing, imagine how successful people can really be if they are educated on how to make the body respond. This was a memorable moment in my life where I realized I had to be involved in fitness. Health and fitness became my new passion.
Brief biography and what gets you motivated and how you inspire others especially women balancing family/fitness and career.
What motivates me the most is ENERGY!!!! The more we put into our lives the more we get out of it. Fitness is my thing just for me, it gives me my confidence because, When you feel good, you look good, and when you look good, you feel good. I live an extremely active lifestyle and without proper nutrition and training I would not have the energy to keep up the way I do.
The pump of energy I receive from fitness is like no other. Healthy living and fitness is my medication, it’s my natural caffeine, and my natural Prozac. I eat, sleep and breathe fitness, so it’s very easy to motivate and inspire others to do the same and feel that passion about life. I want to inspire women and especially mothers to find time for themselves and to be comfortable and proud of their bodies.
Fitness is my dedicated passion because it was what got brought me back to where I am happiest and at peace. Often after you get married or have your first child, or start your new career, you focus so much on your day to day responsibilities and you strive to be the best mother, the best wife, the best employee or entrepreneur you can be. But in order to be a great mom or be a great wife, or just be a great PERSON you have to be happy, healthy, confident and strong.
Mistakes and challenges you overcame and/ or mistakes you have seen other models/athletes make and how you would advice them.
I am extremely stubborn, so I’ve made a lot of mistakes, but as long as I learned from those mistakes and vow not to make the same ones twice, than they were all worth it. I am who I am because of them. One of the biggest mistakes I made in trying to find balance was going at everything with an ALL or Nothing Attitude. If I couldn’t give a task 120% than I wasn’t happy. Yes you do want to pour your heart and soul into everything you do. However, sometimes circumstances are out of our control and we have to alter our plans whether we want to or not. Life's not that black and white, sometimes having such a harsh attitude of “do or DIE” can set us up for failure. We all have crazy lives, between work, spouses, kids, whatever it may be that consumes our time; we're all on tight crazy schedules. I use to put so much pressure on myself that I would get so frustrated or give up if things didn’t go perfectly the way I planned. Now I’ve learned you have to continually change your goals and alter your plans, make sacrifices and compromise.
Another mistake that can really take toll is being SuperWoman – trying to always cook for the Bake Sale, planning the extravagant pony Birthday Party, volunteering to do the Christmas Craft at your daughter’s school, being head of the fundraising events, saying yes you will attend all 5 holiday parties, taking on 3 more clients on Sunday Morning (you get the idea). We want to do everything, we don’t want to miss a beat, but spreading yourself too thin is both counterproductive and unhealthy. I’ve had to learn how to say No to things I just can’t fit into my schedule. I’ve also had to learn to rely on or hire other people to take on different tasks for me – this is not something I like to do (I’m very independent), so asking for help is hard for me. But once you get to the point where there are not enough hours in the day, you have no choice if you want to get everything done. If you try to keep at the pace of non-stop ALL the time, eventually you do get burned out. Your efficiency, health, and your spirit will suffer.
AND THE NUMBER ONE MISTAKE – is not listening to your gut and following your HEART!!! Who knows what’s best for you better than you? Who knows what’s best for your family better than you? I’m not saying be completely stubborn (the way I was for years). You can take advice from positive role models that you trust, respect, and look up to. But, you really have to build up thick skin, you have to know your goals and priorities inside and out, have them embedded into your heart and soul. Know which direction you want to go in and be ready to fight for it!! Remember people like to give you their opinions or advice even if you don’t ask for it. Often we don’t realize someone’s negative spirit, or judgmental attitude until it’s too late, and we will let what they say make us second guess ourselves and bring us down, BEWARE OF PEOPLE LIKE THIS!!! Everyone you will encounter does not have your best interest in mind, and what works for you and your family may not work for everyone, but as long as it works for you that’s all that matters.
What makes you an Ultimate Fit Woman?
What makes me an ultimate fit woman is that I thrive on passion, discipline, dedication, sacrifice, and raw desire. No one determines my destiny but me… I take FULL responsibility for ALL MY DREAMS and ASPIRATIONS. I don’t do it for money, I don’t do it for FAME I do it for ME!!!
I truly believe in KARMA, BABY!!! What goes around comes around, and everyone will eventually get what they deserve, no one will take away from me what is mine, and visa versa. Everything happens for a reason!! I know that when I dig down deep into my soul and push further and harder than I've ever pushed before, the reward is always ten fold. Generally the things that are the hardest to achieve have the greatest rewards.
I also believe in sharing my passion, energy, and knowledge because: "Whatever we accomplish in life, if it's solely for our own good, then it doesn't mean that much. The things you do that affect others in a positive way are the ones that count. Whatever facet of life you're in, you have been given a gift; do the best you can with that gift."
Your future goals and plans
I feel I am ready to really make my mark in the industry, whether it’s through competing, fitness modeling, or personal training. I hope to have longevity in the industry, not here today gone tomorrow, but someone who had a profound positive affect on an abundance of people. My #1 goal is this: To continue striving for growth, knowledge, happiness, health, and LOTS OF LAUGHTER.
I also hope to be able to make enough money modeling and training to financially be secure enough to take the financial burden off my husband. I was fortunate enough to have him support our family while I pursued my dreams, and I would love to return the favor and allow him to take the time to pursue his dreams! And as far as my little princess she shoots for the stars even higher than I do, so all I have to is sit back, support her and love her!!
“Every challenge is an opportunity to discover who we are and see what we can be.”
The number one driving force behind Stephanie Villers?
That’s easy... through this all my Husband and my Pumpkin B are my ROCK!!!! I know that they are both behind me every step of the way and you have no idea how good that feels. They are the reason I jump out of bed every morning, the reason I breathe so deeply, they put the bounce in my walk, the light in my eyes, and the smiles on my face. They are the reason I ENJOY LIFE!!!
How do you make time for it all?
The truth is sometimes I don’t. Sometimes I miss appointments; sometimes I’m dog tired, sometimes I don’t even know what day it is. But I just keep plugging away and try my best to prioritize and manage my time. I try to do my schedule out one month at a time, then one week at a time, and then I still alter it on a day to day basis. I try to schedule EVERYTHING – when I’m going to the gym, when I’m cooking my food, grocery shopping, doctor’s appointments, cleaning time, laundry time, play dates, movie nights, even down time. It doesn’t always flow the way I want but I just keep trying.
How would you advice women who are just starting out or trying to get back into shape?
Start off slow… don’t jump right back into it all at once, because as fast as you get back, that’s how fast you can fall back into old habits again. Be patient… don’t expect results over night! Make yourself commit to ABSOLUTELY NO LESS THAN 6 WEEKS of dedication to getting into shape. Hire a professional... learn how to get results!!
You have to work at getting through that beginning phase - first get use to adding exercise into your schedule, at first you’re sore, you’re not use to your new schedule, and you don’t feel the energy boost yet. Get use to eating a cleaner nutrition plan, not just “trying to eat healthy”, instead being on an actual plan of balanced nutrition. Add in moderate cardio to put the icing on the cake (no real cake though- LOL).
BE POSITIVE! Stop saying - “once I lose the weight I’ll be happy”, or “once I see my abs I’ll be happy”, or “if I can only get my legs and hips smaller I’ll be happy”… BE HAPPY NOW, and it will be easier to reach your goals.
Do you incorporate fitness into family life and how?
Family and fitness go hand in hand. When you love your family and they are the driving force behind what you do, and fitness is such a huge part of your life, you have to include them into your activities. You can’t expect them to understand or support you unless you include them.
As a mother I also consider myself a role model to my daughter. It is our jobs as parents to teach our children among so many other things the importance of taking care of our bodies inside and out. Just as we as parents need goals, something to focus on - "a thing", so do our children. Fitness is my thing & gymnastics is my daughter's "thing". She’s only five and she’s on a pre-competitive 10 hours a week national gymnastic training team, with an elite coach from Romania. She like me thrives on the discipline, hard work, and healthy competitiveness.
I am fortunate my husband loves to work out just as much as I do, he is actually who got me into lifting weights in the first place, and he is who entered me into my first contest. My husband and I use the time when Bianca is at gymnastics to work out together. It makes family life a lot easier because we are all on the same page, and mentally focused when it comes to healthy living, exercising, and balanced eating. On Sundays we have started a little tradition, I wake up early and go do my cardio, then my husband and daughter wake up, and when I get back and they go for a jog outside, while I cook breakfast. My daughter looks forward to her run with her Dad, and then we all enjoy a great breakfast together. It’s a wonderful way to start off our Sunday mornings.
My husband and my daughter also come to my competitions with me, seeing my on stage in my glory helps them understand why I do what I do, why I train and diet so hard. They are so supportive and excited to be there, and it mentally helps me to make sure I’m having fun and proudly displaying my body and my hard work, because they are so proud of me. Having them there also keeps everything in perspective for me. Plus we love to share the indulging cheat meal together after the competition – I usually make myself sick, but I never learn.
Concluding Thoughts:
"Why Can't I Be Me? Personality"
Are you the type of person who desperately wants to take the world by storm but are so concerned with what people will think that you won't let yourself be you! You really want to try new things and usually do, but not before putting one toe in to test the waters.
You are constantly on the go but don't always get as much accomplished as you would like because you spend time worrying about whether or not you are right. You do have many friends but are afraid to get close to them and constantly wonder what they are saying behind your back. When it comes to knowing the right thing to say you are pretty on the mark until you start second-guessing yourself. You look calm, cool, and collected on the outside but inside you are really insecure. You like to take chances but over analyze what will happen if you do.
Imagine what you could do if you just did what you wanted. You didn’t care about what others thought, just what’s best for you and your family. You are the only one stopping yourself from doing what you want! Get out of your own way!
Imagine how different life would be if you lived each day as if it were a gift and not a burden. You could dance like no one was watching. Sing like no one was listening. Laugh until you cry, or cry until you laugh. Every time you smile, you feel it from the pit of your stomach. Every hug you give, you squeeze a little tighter for a little longer.
Find you’re reason for being, your passion in life and set your goals accordingly! You’re goals can change or update periodically but you MUST concentrate fiercely on your task as hand. Deep focus and concentration comes from both CONFIDENCE and PURE HUNGER. You can achieve ANYTHING!! Set a goal… you’d be surprised what you can do if you give it your ALL!
It's all about the balancing act! If EVER in my life I could find perfect balance of caring for my family I would be completely fulfilled as a mother, wife, and person!! I consider myself to be one of the lucky ones, so please don't mistake this by any means as complaining. Just my honest opinion on the hardships of raising children and having a family this day in age with all of the obstacles we face - financial, emotional, physical, or spiritual. I am a young mother (23 years old) I have one beautiful 6 year old daughter, and twins on the way in August!! I am fortunate to have a wonderful, magnificent husband, and a loving and supportive family! But my constant struggle with balance will be something I forever strive to conquer!! How so? Balance of mothering my children, work, time with my husband, time with my family, time with friends, personal time, and household responsibilities, chores, tasks, and self - improvement. Having healthy fears and obsessions to protect your family, trying not to border or cross into controlling or overprotecting your family. Questions that run through my head everyday... Are they really safe at school? Do they truly know how much we love them? Am I focusing too much on them and ignoring my husband? Have I truly taught them right from wrong? Would they tell me if something bad happened to them? Am I focusing too much on myself and not enough on my family? Is my house clean enough? Do I obsess too much over the house? Am I a good mom? Am I a good wife? Are day to day tasks not allowing us to plan for the future? Are my kids happy? Is my husband happy? Get the idea! The list goes on and on and on! I continue to struggle to do the best for my family and try to maintain balance everyday, but even with all of these obstacles; I wouldn’t have it any other way! Being a mother and wife is the best thing I can be. And though it brings me my greatest fears in life, it also brings me my greatest joys!
Training Philosophy and accomplishments:
Everything and I mean EVERYTHING starts with our health, without our Health WE HAVE NOTHING. It is absolutely vital that we take care of our bodies and take some time out for ourselves. In this fast paced, high – tech world we often forget what’s most important and that’s our HEALTH. Really, truly, taking care of your body is a sure way to guarantee our quality of life will improve to the highest extent possible. Watch your energy sore, your relationships improve, your moods tremendously perk up, and your life just become more productive and most importantly happier.
For most of the population it’s all we can do to get up, go to work, take care of our families and our day to day stresses and responsibilities and unfortunately our quality of life may not stretch much further beyond just doing that. But for those of us who want more out of life, for those who have the drive and the passion to live each day to the fullest, we realize that we can’t proceed into this incredible journey of life if we don’t have the energy, the high spirits, or if we don’t take care of our bodies first.
My theory on training is simple – there are no tricks, quick fixes, magic pills, secret juices, or deadline diets that will positively affect your overall quality of life or well-being. The key to a true positive life-style change is to make fitness & healthy living a major priority in our lives. Find a program that realistically fits into your life, and set attainable goals accordingly. THE KEY TO RESULTS IS CONSISTENCY & INTENSITY!!
The first time I ever walked into a gym it was strictly to lose the weight I had gained from having my daughter. I had no clue as to what to do; I had never touched a weight in my life. I started reading articles, asking questions, and copying people that were in good shape in the gym… Although I had no specific regimen and I’m sure I did a million exercises so incorrectly, I loved it! I was absolutely hooked. Going to the gym was my time; it was an hour that was all mine, where I didn’t have to think about anything.
Over the next couple of months my body started changing. Although I didn’t have the perfect regimen, I was consistent in getting there. By summer time I was back in my bikini and I didn’t even know what I did to get there, I was just working out and doing my own thing at the gym. I immediately thought to myself if I can get such great results not knowing what I’m doing, imagine how successful people can really be if they are educated on how to make the body respond. This was a memorable moment in my life where I realized I had to be involved in fitness. Health and fitness became my new passion.
Brief biography and what gets you motivated and how you inspire others especially women balancing family/fitness and career.
What motivates me the most is ENERGY!!!! The more we put into our lives the more we get out of it. Fitness is my thing just for me, it gives me my confidence because, When you feel good, you look good, and when you look good, you feel good. I live an extremely active lifestyle and without proper nutrition and training I would not have the energy to keep up the way I do.
The pump of energy I receive from fitness is like no other. Healthy living and fitness is my medication, it’s my natural caffeine, and my natural Prozac. I eat, sleep and breathe fitness, so it’s very easy to motivate and inspire others to do the same and feel that passion about life. I want to inspire women and especially mothers to find time for themselves and to be comfortable and proud of their bodies.
Fitness is my dedicated passion because it was what got brought me back to where I am happiest and at peace. Often after you get married or have your first child, or start your new career, you focus so much on your day to day responsibilities and you strive to be the best mother, the best wife, the best employee or entrepreneur you can be. But in order to be a great mom or be a great wife, or just be a great PERSON you have to be happy, healthy, confident and strong.
Mistakes and challenges you overcame and/ or mistakes you have seen other models/athletes make and how you would advice them.
I am extremely stubborn, so I’ve made a lot of mistakes, but as long as I learned from those mistakes and vow not to make the same ones twice, than they were all worth it. I am who I am because of them. One of the biggest mistakes I made in trying to find balance was going at everything with an ALL or Nothing Attitude. If I couldn’t give a task 120% than I wasn’t happy. Yes you do want to pour your heart and soul into everything you do. However, sometimes circumstances are out of our control and we have to alter our plans whether we want to or not. Life's not that black and white, sometimes having such a harsh attitude of “do or DIE” can set us up for failure. We all have crazy lives, between work, spouses, kids, whatever it may be that consumes our time; we're all on tight crazy schedules. I use to put so much pressure on myself that I would get so frustrated or give up if things didn’t go perfectly the way I planned. Now I’ve learned you have to continually change your goals and alter your plans, make sacrifices and compromise.
Another mistake that can really take toll is being SuperWoman – trying to always cook for the Bake Sale, planning the extravagant pony Birthday Party, volunteering to do the Christmas Craft at your daughter’s school, being head of the fundraising events, saying yes you will attend all 5 holiday parties, taking on 3 more clients on Sunday Morning (you get the idea). We want to do everything, we don’t want to miss a beat, but spreading yourself too thin is both counterproductive and unhealthy. I’ve had to learn how to say No to things I just can’t fit into my schedule. I’ve also had to learn to rely on or hire other people to take on different tasks for me – this is not something I like to do (I’m very independent), so asking for help is hard for me. But once you get to the point where there are not enough hours in the day, you have no choice if you want to get everything done. If you try to keep at the pace of non-stop ALL the time, eventually you do get burned out. Your efficiency, health, and your spirit will suffer.
AND THE NUMBER ONE MISTAKE – is not listening to your gut and following your HEART!!! Who knows what’s best for you better than you? Who knows what’s best for your family better than you? I’m not saying be completely stubborn (the way I was for years). You can take advice from positive role models that you trust, respect, and look up to. But, you really have to build up thick skin, you have to know your goals and priorities inside and out, have them embedded into your heart and soul. Know which direction you want to go in and be ready to fight for it!! Remember people like to give you their opinions or advice even if you don’t ask for it. Often we don’t realize someone’s negative spirit, or judgmental attitude until it’s too late, and we will let what they say make us second guess ourselves and bring us down, BEWARE OF PEOPLE LIKE THIS!!! Everyone you will encounter does not have your best interest in mind, and what works for you and your family may not work for everyone, but as long as it works for you that’s all that matters.
What makes you an Ultimate Fit Woman?
What makes me an ultimate fit woman is that I thrive on passion, discipline, dedication, sacrifice, and raw desire. No one determines my destiny but me… I take FULL responsibility for ALL MY DREAMS and ASPIRATIONS. I don’t do it for money, I don’t do it for FAME I do it for ME!!!
I truly believe in KARMA, BABY!!! What goes around comes around, and everyone will eventually get what they deserve, no one will take away from me what is mine, and visa versa. Everything happens for a reason!! I know that when I dig down deep into my soul and push further and harder than I've ever pushed before, the reward is always ten fold. Generally the things that are the hardest to achieve have the greatest rewards.
I also believe in sharing my passion, energy, and knowledge because: "Whatever we accomplish in life, if it's solely for our own good, then it doesn't mean that much. The things you do that affect others in a positive way are the ones that count. Whatever facet of life you're in, you have been given a gift; do the best you can with that gift."
Your future goals and plans
I feel I am ready to really make my mark in the industry, whether it’s through competing, fitness modeling, or personal training. I hope to have longevity in the industry, not here today gone tomorrow, but someone who had a profound positive affect on an abundance of people. My #1 goal is this: To continue striving for growth, knowledge, happiness, health, and LOTS OF LAUGHTER.
I also hope to be able to make enough money modeling and training to financially be secure enough to take the financial burden off my husband. I was fortunate enough to have him support our family while I pursued my dreams, and I would love to return the favor and allow him to take the time to pursue his dreams! And as far as my little princess she shoots for the stars even higher than I do, so all I have to is sit back, support her and love her!!
“Every challenge is an opportunity to discover who we are and see what we can be.”
The number one driving force behind Stephanie Villers?
That’s easy... through this all my Husband and my Pumpkin B are my ROCK!!!! I know that they are both behind me every step of the way and you have no idea how good that feels. They are the reason I jump out of bed every morning, the reason I breathe so deeply, they put the bounce in my walk, the light in my eyes, and the smiles on my face. They are the reason I ENJOY LIFE!!!
How do you make time for it all?
The truth is sometimes I don’t. Sometimes I miss appointments; sometimes I’m dog tired, sometimes I don’t even know what day it is. But I just keep plugging away and try my best to prioritize and manage my time. I try to do my schedule out one month at a time, then one week at a time, and then I still alter it on a day to day basis. I try to schedule EVERYTHING – when I’m going to the gym, when I’m cooking my food, grocery shopping, doctor’s appointments, cleaning time, laundry time, play dates, movie nights, even down time. It doesn’t always flow the way I want but I just keep trying.
How would you advice women who are just starting out or trying to get back into shape?
Start off slow… don’t jump right back into it all at once, because as fast as you get back, that’s how fast you can fall back into old habits again. Be patient… don’t expect results over night! Make yourself commit to ABSOLUTELY NO LESS THAN 6 WEEKS of dedication to getting into shape. Hire a professional... learn how to get results!!
You have to work at getting through that beginning phase - first get use to adding exercise into your schedule, at first you’re sore, you’re not use to your new schedule, and you don’t feel the energy boost yet. Get use to eating a cleaner nutrition plan, not just “trying to eat healthy”, instead being on an actual plan of balanced nutrition. Add in moderate cardio to put the icing on the cake (no real cake though- LOL).
BE POSITIVE! Stop saying - “once I lose the weight I’ll be happy”, or “once I see my abs I’ll be happy”, or “if I can only get my legs and hips smaller I’ll be happy”… BE HAPPY NOW, and it will be easier to reach your goals.
Do you incorporate fitness into family life and how?
Family and fitness go hand in hand. When you love your family and they are the driving force behind what you do, and fitness is such a huge part of your life, you have to include them into your activities. You can’t expect them to understand or support you unless you include them.
As a mother I also consider myself a role model to my daughter. It is our jobs as parents to teach our children among so many other things the importance of taking care of our bodies inside and out. Just as we as parents need goals, something to focus on - "a thing", so do our children. Fitness is my thing & gymnastics is my daughter's "thing". She’s only five and she’s on a pre-competitive 10 hours a week national gymnastic training team, with an elite coach from Romania. She like me thrives on the discipline, hard work, and healthy competitiveness.
I am fortunate my husband loves to work out just as much as I do, he is actually who got me into lifting weights in the first place, and he is who entered me into my first contest. My husband and I use the time when Bianca is at gymnastics to work out together. It makes family life a lot easier because we are all on the same page, and mentally focused when it comes to healthy living, exercising, and balanced eating. On Sundays we have started a little tradition, I wake up early and go do my cardio, then my husband and daughter wake up, and when I get back and they go for a jog outside, while I cook breakfast. My daughter looks forward to her run with her Dad, and then we all enjoy a great breakfast together. It’s a wonderful way to start off our Sunday mornings.
My husband and my daughter also come to my competitions with me, seeing my on stage in my glory helps them understand why I do what I do, why I train and diet so hard. They are so supportive and excited to be there, and it mentally helps me to make sure I’m having fun and proudly displaying my body and my hard work, because they are so proud of me. Having them there also keeps everything in perspective for me. Plus we love to share the indulging cheat meal together after the competition – I usually make myself sick, but I never learn.
Concluding Thoughts:
"Why Can't I Be Me? Personality"
Are you the type of person who desperately wants to take the world by storm but are so concerned with what people will think that you won't let yourself be you! You really want to try new things and usually do, but not before putting one toe in to test the waters.
You are constantly on the go but don't always get as much accomplished as you would like because you spend time worrying about whether or not you are right. You do have many friends but are afraid to get close to them and constantly wonder what they are saying behind your back. When it comes to knowing the right thing to say you are pretty on the mark until you start second-guessing yourself. You look calm, cool, and collected on the outside but inside you are really insecure. You like to take chances but over analyze what will happen if you do.
Imagine what you could do if you just did what you wanted. You didn’t care about what others thought, just what’s best for you and your family. You are the only one stopping yourself from doing what you want! Get out of your own way!
Imagine how different life would be if you lived each day as if it were a gift and not a burden. You could dance like no one was watching. Sing like no one was listening. Laugh until you cry, or cry until you laugh. Every time you smile, you feel it from the pit of your stomach. Every hug you give, you squeeze a little tighter for a little longer.
Find you’re reason for being, your passion in life and set your goals accordingly! You’re goals can change or update periodically but you MUST concentrate fiercely on your task as hand. Deep focus and concentration comes from both CONFIDENCE and PURE HUNGER. You can achieve ANYTHING!! Set a goal… you’d be surprised what you can do if you give it your ALL!
It's all about the balancing act! If EVER in my life I could find perfect balance of caring for my family I would be completely fulfilled as a mother, wife, and person!! I consider myself to be one of the lucky ones, so please don't mistake this by any means as complaining. Just my honest opinion on the hardships of raising children and having a family this day in age with all of the obstacles we face - financial, emotional, physical, or spiritual. I am a young mother (23 years old) I have one beautiful 6 year old daughter, and twins on the way in August!! I am fortunate to have a wonderful, magnificent husband, and a loving and supportive family! But my constant struggle with balance will be something I forever strive to conquer!! How so? Balance of mothering my children, work, time with my husband, time with my family, time with friends, personal time, and household responsibilities, chores, tasks, and self - improvement. Having healthy fears and obsessions to protect your family, trying not to border or cross into controlling or overprotecting your family. Questions that run through my head everyday... Are they really safe at school? Do they truly know how much we love them? Am I focusing too much on them and ignoring my husband? Have I truly taught them right from wrong? Would they tell me if something bad happened to them? Am I focusing too much on myself and not enough on my family? Is my house clean enough? Do I obsess too much over the house? Am I a good mom? Am I a good wife? Are day to day tasks not allowing us to plan for the future? Are my kids happy? Is my husband happy? Get the idea! The list goes on and on and on! I continue to struggle to do the best for my family and try to maintain balance everyday, but even with all of these obstacles; I wouldn’t have it any other way! Being a mother and wife is the best thing I can be. And though it brings me my greatest fears in life, it also brings me my greatest joys!
Friday, March 4, 2011
Stay committed to your decisions, but stay flexible in your approach.
You're either committed to YOURSELF or you're not. There's no such thing as sorta committed. You're either in, or you're out. This was a post on a Facebook Page of a fitness Trainer/Coach that I like to follow. The page is Lean Bodies Consulting and if you haven't liked it yet GET ON IT. Ok wait let me forewarn you. The coach is very knowledgeable, experienced, has a successful track record, and individualizes approaches per clients, BUT he is also very straight forward. It is half the reason I enjoy the page so much. If there is one thing I can't stand its feeling like someone is codling me or yessing me to death. If I want that I will go to my mother, love her to pieces but in her eyes I can do no wrong LOL and honestly its a nice refuge, but in every day life I RESPECT and prefer BRUTAL HONESTY. Lean Bodies Consulting Page and tactics are just that BRUTALLY HONEST. I have never worked with Lean Bodies Consulting only followed some of their top clients and page, and I will say what I like most about male trainers is they often have a way of being completely unemotional when it comes to prepping for a show and sometimes you need that. However some people like having a trainer who is a friend and gets the "whole picture" as well. Now Most TOP trainers male or female do, I feel, get the whole picture. I use to train with Mike Davies another top trainer in the industry and he was so BLUNT and straight forward it wasn't even funny. But when I was sick or going through stuff he would call and talk me through stuff and be a shoulder to lean on - that is THE WHOLE PICTURE. THAT IS A GOOD COACH!! But back to my point, Lean Bodies Page had easily become on of my favorite pages for inspiration, not to mention great articles to read. But when I read: You're either committed to YOURSELF or you're not. There's no such thing as sorta committed. You're either in, or you're out. I felt a little sting. I am committed but to what? As I've mentioned I've toyed with getting back on stage, I want to, mentally and physically I'm ready to, its just my fear of commitment to it. I've never had that before. Normally I pick a date and shoot. But lately I've been talking myself out of it, I am IN AND OUT. I am exactly what I SHOULDN'T"T BE. So I decided my only factor holding me back that is of utmost concern is school. I cannot and will not let a hobby in anyway shape or form DISTRACT from school. So once I get my midterm score back in Chemistry I will COMMIT to a decision, above an 80 - I WILL PICK A SHOW and run like the wind (actually I despise running) but below an 80 and I am COMMITTED TO BRINGING THAT UP! This class will not win. My schedule is flowing and my lifestyle can make it work, its just my focus is SCHOOL, so we shall see. However not the point of my blog, it did however force me to face my flip flopping, just by reading YOU"RE EITHER IN OR OUT.
Now the next update could not have been timed better. So I went to class eager to get our grades back from Tuesday and we didn't. I was frustrated with that AND frustrated with the fact that the next few days were a little crazy and I was nervous about getting everything done. And then I wake up and see the next update on Lean Bodies Page: Messing up a day doesn't mean a person isn't committed. Commitment doesn't mean automatic perfection. Commitment is a mindset and it becomes obvious in behavior, choices and planning since mindset determines behavior. THIS HIT HOME!!! It was like someone was saying JUST DO IT. DO IT YOUR BEST. You'll know deep down if you did your best or not... JUST DO IT.
Black or white, hot or cold, IN or out, this was how my brain worked for a long time. It's either you do something 100% or you don't do it at all. You know how many things I have NOT done because it couldn't be 100%? Looking back now, its ridiculous. It's frustrating, but I have WORKED HARD to do more and think less. Now every once in a while I get wrapped up, but it's so much shorter lived than I use to. My life is not ALL OR NOTHING anymore. I have too many amazing facets - family, business, fitness, school, fun, that I'm not willing to sacrifice ALL for ANYTHING. INSTEAD I have to change my mindset and ADAPT. Make it work. What I wrote on that status and is so true: I so needed to read this!! As a student, business owner, mom of three, wife, and part time spaz who always has my hands in something. The perfectionist in me starts to have meltdowns when something is not perfect. I am learning that small steps, consistency, determination, and perseverance mean more than perfection. Kills me to write it but there is no perfect.
THERE IS NO PERFECT. Say it again and again. When you have those rough days, don't make excuses or wallow in them, stay focused and committed. Today I woke up and knew that I had a packed day. I had a very small window for the gym and I had to use it wisely. I arrived at the gym at 12:20 and I needed to complete my workout in time to make an eyebrow appointment for 1:45. Now that sounds like a decent window however I needed to lift and do cardio and normally I like to allot for an hour and a half span at least; 45 minutes lifting, 45 minutes cardio. Again my goals are very specific and I am a perfectionist when I have something planned out and it doesn't go as planned I feel as though I failed. If I wanted 45 minutes of cardio and only got 35 I feel I messed up. It doesn't seem significant, but again when I'm committed to a goal its all the way. Today I decided since I was inspired by the idea of changing my mindset, I would change my workout a little. Again sounds like not a big deal, but when I'm working on a plan it is kinda a big deal to me, something I've learned to go with the flow with. I use to carry a log book LIKE A BIBLE and while I truly believe there is great benefit in doing that, I also believe sometimes you have to live a little in the gym LOL so this was what I did I "squeezed" it in and it was great!
Shoulder Press Machine 4 sets pyramid down in reps up in weight
Superset with Reverse Pec Dec 4 sets 10 - 12
1.40 X 12 60X10
2. 50 X 10 60X10
3. 60 X 8 60X8 got too heavy remember this is 3rd superset by now
4. 70X6 so I went down to 52.5 X10
EZ BAR Upright Rows 4 sets 40 X12
Super set With Dumbbell Side Laterals 4 sets 15X10 for the first two LAST two sets I died out till I couldn't lift them and got 15X 8 and a half each set.
Now to me this is somewhat lower volume and a shorter workout than normal. HOWEVER it still felt like a good workout because I focused on intensity, moving, form, the weights are definitely not spectacular but they did the job. I also knew I was following this workout with a routine that would also incorporate shoulders.
This workout above was completed in 25 minutes which brought me to start my next portion which was barbell complexes at around 12:50. Now this workout was again posted by Lean Bodies Consulting and since I found my motivation through them on this particular morning and wanted a FULL yet different workout I found it only fitting to throw this is.
Here is the layout from Lean Bodies Consulting:
Deadlifts x6
RDLs x6
Barbell Rows x6
Hang Cleans x6
Front Squats x6
Push Press x6
Full Squats x6
Good Mornings x6
Each movement transitions into the next so you're never putting the bar down. Go lighter than you think at first, trust me. Rest 60s at the end of the round and keep going for 20 minutes. Then lie down and recover.
I completed this full rotation for a total of 5 times in the twenty minutes using a 45 pound Olympic bar. However and this happened to me last time as well because I did it following shoulders, after the second rotation just for push presses I did need to drop down to a 30 lb barbell and switch it out quickly for that one exercise my shoulders where not having it, and my form was at risk of being altered.
Finished that, filled my water, wiped my face, sanitized, and hopped on the stairs for 30 minutes to finish myself off. Washed my face and hands wet my hair pulled it back neater, changed my shirt and went and got my eye brows done. Lalalalalalalala :) I FELT LIKE A MILLION BUCKS!!! And it was a run around weekend I needed that positive energy! I went from there to clean my house, pick up my daughter for school, and get my house ready for her birthday party the next day. I got supper ready, and then got her ready to go to her dance pep rally party. Dropped her off for two hours and I hit Target, Bjs, the party store and then picked her back up and went home for 9pm. Put all the party stuff away and set up a little. I still needed to get her cake she wanted a specific Carvel ice cream cake I was having a hard time finding.
Saturday Morning I woke up and was off to teach my bootcamp! Met a client after that to train and hit up my own workout. Hit a few more stores and found the coveted M&M Carvel Ice Cream cake for the birthday girl. Headed home and showered and got ready for the day. Took my daughter and her girlfriends to the Salon for a Glam Party they got their nails, make-up and hair done, and then back to our house for pizza, cake, presents, and a sleepover! The kids had a blast and well so did I, what other excuse do I have to do double turns in my living room? Sing and dance like a goofball, Watch 17 Again, and listen to girl talk LOL Needless to say I was up till 2 in the morning. And bright and early the next day it was clean up from the mess, get the girls ready to go home, and My father in Law and Husband where putting in new counter tops in our kitchen!! Which I have to say came out beautifully. So here we were RIPPED UP KITCHEN, NO SINK, sawdust everywhere... NEVER A DULL MOMENT. I did take Sunday totally off from the gym, although I wouldn't call it a day of rest LOL, needless to say by Sunday night I was in bed by 9pm PASSED OUT!! And Monday morning right back at it! Why? Because I am committed! I am committed to first being the best mother I can be, I am committed to my marriage. I am committed to achieving my goals. What they are well there are too many to list for now, I am looking semester at a time in few month blocks and longer term ones are coming as the shorter ones get knocked out of the park.
I started this blog last Friday night it took me till tonight Tuesday to complete it because I've been so busy, but that's okay. I will say this: my weight goal to hit by my daughter's birthday weekend was hit. My Chemistry grade goal to hit was hit. My house renovations goal by March 18th will be hit. My goals in terms of my boot camp was hit. SO slowly but surely bigger goals will come :) I am learning that small steps, consistency, determination, and perseverance mean more than perfection. And I am TEACHING IT AND SHARING IT. Don't sweat the small stuff, look at the big picture. But make your consistent small stuff amount to BIG STUFF!!!
Now the next update could not have been timed better. So I went to class eager to get our grades back from Tuesday and we didn't. I was frustrated with that AND frustrated with the fact that the next few days were a little crazy and I was nervous about getting everything done. And then I wake up and see the next update on Lean Bodies Page: Messing up a day doesn't mean a person isn't committed. Commitment doesn't mean automatic perfection. Commitment is a mindset and it becomes obvious in behavior, choices and planning since mindset determines behavior. THIS HIT HOME!!! It was like someone was saying JUST DO IT. DO IT YOUR BEST. You'll know deep down if you did your best or not... JUST DO IT.
Black or white, hot or cold, IN or out, this was how my brain worked for a long time. It's either you do something 100% or you don't do it at all. You know how many things I have NOT done because it couldn't be 100%? Looking back now, its ridiculous. It's frustrating, but I have WORKED HARD to do more and think less. Now every once in a while I get wrapped up, but it's so much shorter lived than I use to. My life is not ALL OR NOTHING anymore. I have too many amazing facets - family, business, fitness, school, fun, that I'm not willing to sacrifice ALL for ANYTHING. INSTEAD I have to change my mindset and ADAPT. Make it work. What I wrote on that status and is so true: I so needed to read this!! As a student, business owner, mom of three, wife, and part time spaz who always has my hands in something. The perfectionist in me starts to have meltdowns when something is not perfect. I am learning that small steps, consistency, determination, and perseverance mean more than perfection. Kills me to write it but there is no perfect.
THERE IS NO PERFECT. Say it again and again. When you have those rough days, don't make excuses or wallow in them, stay focused and committed. Today I woke up and knew that I had a packed day. I had a very small window for the gym and I had to use it wisely. I arrived at the gym at 12:20 and I needed to complete my workout in time to make an eyebrow appointment for 1:45. Now that sounds like a decent window however I needed to lift and do cardio and normally I like to allot for an hour and a half span at least; 45 minutes lifting, 45 minutes cardio. Again my goals are very specific and I am a perfectionist when I have something planned out and it doesn't go as planned I feel as though I failed. If I wanted 45 minutes of cardio and only got 35 I feel I messed up. It doesn't seem significant, but again when I'm committed to a goal its all the way. Today I decided since I was inspired by the idea of changing my mindset, I would change my workout a little. Again sounds like not a big deal, but when I'm working on a plan it is kinda a big deal to me, something I've learned to go with the flow with. I use to carry a log book LIKE A BIBLE and while I truly believe there is great benefit in doing that, I also believe sometimes you have to live a little in the gym LOL so this was what I did I "squeezed" it in and it was great!
Shoulder Press Machine 4 sets pyramid down in reps up in weight
Superset with Reverse Pec Dec 4 sets 10 - 12
1.40 X 12 60X10
2. 50 X 10 60X10
3. 60 X 8 60X8 got too heavy remember this is 3rd superset by now
4. 70X6 so I went down to 52.5 X10
EZ BAR Upright Rows 4 sets 40 X12
Super set With Dumbbell Side Laterals 4 sets 15X10 for the first two LAST two sets I died out till I couldn't lift them and got 15X 8 and a half each set.
Now to me this is somewhat lower volume and a shorter workout than normal. HOWEVER it still felt like a good workout because I focused on intensity, moving, form, the weights are definitely not spectacular but they did the job. I also knew I was following this workout with a routine that would also incorporate shoulders.
This workout above was completed in 25 minutes which brought me to start my next portion which was barbell complexes at around 12:50. Now this workout was again posted by Lean Bodies Consulting and since I found my motivation through them on this particular morning and wanted a FULL yet different workout I found it only fitting to throw this is.
Here is the layout from Lean Bodies Consulting:
Deadlifts x6
RDLs x6
Barbell Rows x6
Hang Cleans x6
Front Squats x6
Push Press x6
Full Squats x6
Good Mornings x6
Each movement transitions into the next so you're never putting the bar down. Go lighter than you think at first, trust me. Rest 60s at the end of the round and keep going for 20 minutes. Then lie down and recover.
I completed this full rotation for a total of 5 times in the twenty minutes using a 45 pound Olympic bar. However and this happened to me last time as well because I did it following shoulders, after the second rotation just for push presses I did need to drop down to a 30 lb barbell and switch it out quickly for that one exercise my shoulders where not having it, and my form was at risk of being altered.
Finished that, filled my water, wiped my face, sanitized, and hopped on the stairs for 30 minutes to finish myself off. Washed my face and hands wet my hair pulled it back neater, changed my shirt and went and got my eye brows done. Lalalalalalalala :) I FELT LIKE A MILLION BUCKS!!! And it was a run around weekend I needed that positive energy! I went from there to clean my house, pick up my daughter for school, and get my house ready for her birthday party the next day. I got supper ready, and then got her ready to go to her dance pep rally party. Dropped her off for two hours and I hit Target, Bjs, the party store and then picked her back up and went home for 9pm. Put all the party stuff away and set up a little. I still needed to get her cake she wanted a specific Carvel ice cream cake I was having a hard time finding.
Saturday Morning I woke up and was off to teach my bootcamp! Met a client after that to train and hit up my own workout. Hit a few more stores and found the coveted M&M Carvel Ice Cream cake for the birthday girl. Headed home and showered and got ready for the day. Took my daughter and her girlfriends to the Salon for a Glam Party they got their nails, make-up and hair done, and then back to our house for pizza, cake, presents, and a sleepover! The kids had a blast and well so did I, what other excuse do I have to do double turns in my living room? Sing and dance like a goofball, Watch 17 Again, and listen to girl talk LOL Needless to say I was up till 2 in the morning. And bright and early the next day it was clean up from the mess, get the girls ready to go home, and My father in Law and Husband where putting in new counter tops in our kitchen!! Which I have to say came out beautifully. So here we were RIPPED UP KITCHEN, NO SINK, sawdust everywhere... NEVER A DULL MOMENT. I did take Sunday totally off from the gym, although I wouldn't call it a day of rest LOL, needless to say by Sunday night I was in bed by 9pm PASSED OUT!! And Monday morning right back at it! Why? Because I am committed! I am committed to first being the best mother I can be, I am committed to my marriage. I am committed to achieving my goals. What they are well there are too many to list for now, I am looking semester at a time in few month blocks and longer term ones are coming as the shorter ones get knocked out of the park.
I started this blog last Friday night it took me till tonight Tuesday to complete it because I've been so busy, but that's okay. I will say this: my weight goal to hit by my daughter's birthday weekend was hit. My Chemistry grade goal to hit was hit. My house renovations goal by March 18th will be hit. My goals in terms of my boot camp was hit. SO slowly but surely bigger goals will come :) I am learning that small steps, consistency, determination, and perseverance mean more than perfection. And I am TEACHING IT AND SHARING IT. Don't sweat the small stuff, look at the big picture. But make your consistent small stuff amount to BIG STUFF!!!
Wednesday, March 2, 2011
BODY DEFINITION... DEFINE WHO YOU WANT TO BE! SEMINAR AND NEXT BOOTCAMP FULL INFO HERE!!
This Blog is simply to reemphasize the upcoming NUTRITION COUNSELING SEMINAR AND SAMPLE BOOT CAMP CLASS COMING UP!!!
If you have questions for me, GO TO THE SEMINAR!
IF YOU ARE THINKING ABOUT WORKING OUT AT HOME, GO TO THE SEMINAR!
IF YOU WANT MOTIVATION, GO TO THE SEMINAR!
IF YOU REALLY NEED TO LEARN ABOUT NUTRITION AND SEEING RESULTS, GO TO THE SEMINAR!
IF YOU WANT TO START A PROGRAM WITH BODY DEFINITION BUT ARE NERVOUS OR DON"T KNOW WHERE TO START, GO TO THE SEMINAR!
BODY DEFINITION
ONE-DAY NUTRITION SEMINAR AND BOOT CAMP CLASS
What good is learning how to exercise if you cannot get your nutrition in check?
What good is eating healthy if you cannot keep your body tight and learn ways to BUILD the body you want?
WHAT GOOD IS PUTTING IN THE TIME AND EFFORT IF YOU ARE NOT SEEING THE RESULTS YOU WANT?
Learn how to do it ALL!!
When: Sunday March 20th, 2011
Time: 12:00pm to 3:30pm
Where: Legends Gymnastics 25 Orchard Hill Rd. North Andover, MA.
Program Design: What are we doing?
* Discussing Nutrition FULLY. Everything I work to TEACH my clients. I do not believe in simply saying “EAT this” because it will help you lose weight, or gain muscle, or whatever your goal may be. I believe KNOWLEDGE IS POWER.
* LEARN why we time certain carbohydrates around certain parts of the days or activities.
* Learn what processed vs, unprocessed food really is.
* Learn what “healthy food” really means. Is it low fat, low carb, low calories, high fiber? What is important to aim for?
* Learn what it means if someone says I eat a “balanced”. What is a 40/40/20 split. What does that even mean.
* Learn what a glycemic index is.
* Learn what you Basil Metabolic Rate is.
* Learn how to TRULY read a food label for what it is, not what a company wants you to think it is.
* Learn how to eat smarter for a faster more efficient metabolism.
* Learn the pros and cons of low carb and what TRUE low carb is.
* Healthy Meal will be provided
* AND SAMPLE ONE HOUR BOOT CAMP WORKOUT INCLUDED
Cost:$30
*Please note pre registration is required – no drop ins allowed.
I am reemphasizing this because I am getting a lot of requests and messages for at home workouts during the day and/or nutrition programs. Nigh time boot camp is going to officially be full by tomorrow I believe. I will consider adding a DAY TIME BOOT CAMP to run March 21st – April 30th Mon, Wed, and Friday from 9:30 - 10:30 as well.
IF YOU ARE REGISTERING FOR BOOT CAMP, the $30 from the seminar WILL BE APPLIED toward your balance of Boot Camp, so in essence it is INCLUDED in BOOT CAMP. However if you are just curious to see what Body Definition offers you may come to the seminar without being registered for Boot Camp. Please contact me for further details.
Trainer’s experience: ISSA Certified Personal Trainer, Certified in Nutrition Counseling, Insured, CPR/FIRST AID/AED Certified, Over 8 years training experience and competing - Earned 3 natural Professional Federation Status while competing, qualified Nationally with NPC, and MOM of three who was back on stage 8 months after delivering her twins!
CONTACT: stephanie_villers@yahoo.com; 978-457-0362
And for those of you still wanting details on the Boot Camp ...
Boot Camp Style Exercise Program at a local gymnastics facility in North Andover, MA.
Program will run 6 weeks - meet 3 times a week for an hour.
COST: $260 for the 6 weeks INCLUDES
* FULL NUTRITION PLAN with changes every 2 weeks
* Measurements and weigh in every 2 weeks (for those setting specific goals)
* Before and after pictures if you choose.
* Complete Guided Hands On Boot Camp Style workout with a Certified Personal Trainer
* Plyometrics, Kickboxing, Intervals, Cardio, Kettle bell, Body weighted exercises
* All levels and ages WELCOME - a good trainer can adjust per conditioning and age levels
This can be an awesome experience if you're willing to give it your all, I always AM! This is NOT a promise for your best body body ever, I can only give you the tools and knowledge YOU MUST do the work!! Please pass the word to anyone interested and feel free to give them my contact information: SERIOUS INQUIRES ONLY PLEASE :)
Here is a link to a BLOG with frequently asked questions about boot camp that I wrote for the last one. Please read it through and let me know if you have any question: http://fitmomma3.blogspot.com/2011/01/body-definition-define-who-you-want-to.html
~We have more ability than will power, and it is often an excuse to ourselves that we imagine that things are impossible.~
If you have questions for me, GO TO THE SEMINAR!
IF YOU ARE THINKING ABOUT WORKING OUT AT HOME, GO TO THE SEMINAR!
IF YOU WANT MOTIVATION, GO TO THE SEMINAR!
IF YOU REALLY NEED TO LEARN ABOUT NUTRITION AND SEEING RESULTS, GO TO THE SEMINAR!
IF YOU WANT TO START A PROGRAM WITH BODY DEFINITION BUT ARE NERVOUS OR DON"T KNOW WHERE TO START, GO TO THE SEMINAR!
BODY DEFINITION
ONE-DAY NUTRITION SEMINAR AND BOOT CAMP CLASS
What good is learning how to exercise if you cannot get your nutrition in check?
What good is eating healthy if you cannot keep your body tight and learn ways to BUILD the body you want?
WHAT GOOD IS PUTTING IN THE TIME AND EFFORT IF YOU ARE NOT SEEING THE RESULTS YOU WANT?
Learn how to do it ALL!!
When: Sunday March 20th, 2011
Time: 12:00pm to 3:30pm
Where: Legends Gymnastics 25 Orchard Hill Rd. North Andover, MA.
Program Design: What are we doing?
* Discussing Nutrition FULLY. Everything I work to TEACH my clients. I do not believe in simply saying “EAT this” because it will help you lose weight, or gain muscle, or whatever your goal may be. I believe KNOWLEDGE IS POWER.
* LEARN why we time certain carbohydrates around certain parts of the days or activities.
* Learn what processed vs, unprocessed food really is.
* Learn what “healthy food” really means. Is it low fat, low carb, low calories, high fiber? What is important to aim for?
* Learn what it means if someone says I eat a “balanced”. What is a 40/40/20 split. What does that even mean.
* Learn what a glycemic index is.
* Learn what you Basil Metabolic Rate is.
* Learn how to TRULY read a food label for what it is, not what a company wants you to think it is.
* Learn how to eat smarter for a faster more efficient metabolism.
* Learn the pros and cons of low carb and what TRUE low carb is.
* Healthy Meal will be provided
* AND SAMPLE ONE HOUR BOOT CAMP WORKOUT INCLUDED
Cost:$30
*Please note pre registration is required – no drop ins allowed.
I am reemphasizing this because I am getting a lot of requests and messages for at home workouts during the day and/or nutrition programs. Nigh time boot camp is going to officially be full by tomorrow I believe. I will consider adding a DAY TIME BOOT CAMP to run March 21st – April 30th Mon, Wed, and Friday from 9:30 - 10:30 as well.
IF YOU ARE REGISTERING FOR BOOT CAMP, the $30 from the seminar WILL BE APPLIED toward your balance of Boot Camp, so in essence it is INCLUDED in BOOT CAMP. However if you are just curious to see what Body Definition offers you may come to the seminar without being registered for Boot Camp. Please contact me for further details.
Trainer’s experience: ISSA Certified Personal Trainer, Certified in Nutrition Counseling, Insured, CPR/FIRST AID/AED Certified, Over 8 years training experience and competing - Earned 3 natural Professional Federation Status while competing, qualified Nationally with NPC, and MOM of three who was back on stage 8 months after delivering her twins!
CONTACT: stephanie_villers@yahoo.com; 978-457-0362
And for those of you still wanting details on the Boot Camp ...
Boot Camp Style Exercise Program at a local gymnastics facility in North Andover, MA.
Program will run 6 weeks - meet 3 times a week for an hour.
COST: $260 for the 6 weeks INCLUDES
* FULL NUTRITION PLAN with changes every 2 weeks
* Measurements and weigh in every 2 weeks (for those setting specific goals)
* Before and after pictures if you choose.
* Complete Guided Hands On Boot Camp Style workout with a Certified Personal Trainer
* Plyometrics, Kickboxing, Intervals, Cardio, Kettle bell, Body weighted exercises
* All levels and ages WELCOME - a good trainer can adjust per conditioning and age levels
This can be an awesome experience if you're willing to give it your all, I always AM! This is NOT a promise for your best body body ever, I can only give you the tools and knowledge YOU MUST do the work!! Please pass the word to anyone interested and feel free to give them my contact information: SERIOUS INQUIRES ONLY PLEASE :)
Here is a link to a BLOG with frequently asked questions about boot camp that I wrote for the last one. Please read it through and let me know if you have any question: http://fitmomma3.blogspot.com/2011/01/body-definition-define-who-you-want-to.html
~We have more ability than will power, and it is often an excuse to ourselves that we imagine that things are impossible.~
Tuesday, March 1, 2011
LL COOL J CURLS :)
Ok SO I promised myself I wasn't going to answer any fitness questions this week or focus on anything but school, but I lied can't do it LOL Well not true my hardest of all my mid terms is done as of tonight so I can breathe a little again. Still have a large paper and Essay Exam due towards the end of the week, but Chemistry is my Nemesis, and that test was taken tonight. I honestly have NO CLUE how I did. I can't say I bombed and can't say I'm confident. Out of 30 questions I felt like 15 I looked at and JUST KNEW, then 5 I really scratched my head and was dumb founded, then 10 I felt so so on. Keep in mind Chemistry is not multiple choice or essays so like any science or math one mistake in your equations and its off. But we will see, I'm trying not to stress, I did everything I could to prepare. But yeah I'm stressed a little LOL. In Biology last semester which I didn't even think was difficult, I enjoy Biology I got an 84 on my first test and the class average was a 56 :/ Then I was so determined not to get in the 80s I studied my butt off and got a 97 on the next exam. That actually wasn't very nice of me cause it messed up the classes grading scale but I was just so damn proud. So in this Physiological Chem Class... the entire class is LOST for the most part. I mean we are understanding somewhat in lecture but applying it on our own is a different story. Out of close to 30 students we are down to probably like 15 - 16 and out of that there are like 4 or 5 of us who can converse and have questions about the lecture, but the majority of the class has set up times for extra help. I mean I'm not saying its the hardest class in the world, haha its only the tip of the iceberg in chemistry word really. But for me its just intense. So its taking a lot of focus. Give me A & P, Biology, Kinesiology all day over this stuff. But it is my necessary evil right now.
But a few things that were blog worthy to me today...
1. I share a lot. I share a lot on here and a lot if you have me on face book. Sometimes I get a negative vibe here or there from people but for the most part the response is SO POSITIVE it motivates me. And that's what I want to share. Often I write a blog and its neither really informative or educational and I find that is when I get the most responses. I want my blog to be a mix of everything, but when I just write, I hope people can take things out of my experiences and don't think I'm just typing to hear myself talk. Sometimes I am :) but my point is, there is usually a method to my madness. And the last email I received and many like this are the ones that keep me sharing: "wow u r amazing steph...i really mean that. thank you for this info. Thanks for being so sharing and giving ...its nice to read about your goals and how you achieved gettin' on stage. It's very inspirational!"
Now don't get me wrong I do not need my back patted every step of the way, that's not why I share either. I just do it... its who I am. And I just want to say I appreciate those who appreciate it and it motivates me as well. ESPECIALLY when replies come from people I respect and even look up to ;) Those who don't appreciate my sharing...Wellll... Don't let the door hit ya where the... ahem, you know the saying :)
Blog worthy event #2 today - So I was doing cardio and watching The View, yeah I know its one of those shows people either love or hate, PERSONALLY FOR ME I LOVE IT!!! I never get to watch it unless on cardio, but I do love it. Maybe its because that is like my DREAM JOB, I know sounds weird but its like a cross between journalism and a coffee date. Can you imagine me around a table able to the shoot the crap and give my opinions freely and GET PAID FOR IT! Oh Lordy that would be a great day!! The View makes me laugh, I know a bunch of yapping yentas is not everyone's idea of funny, but I like it. Well today one of the segments was following Elizabeth Hasselback through her workout. Which props when props are due she is a fit momma, especially after three kids!! The first thing I will say positive about the clip was they (her and her trainer) FOCUSED on STRENGTH TRAINING - RESISTANCE Training. They were doing Push ups, Flys, Lunges, Dead lifts (all different variations) I was impressed to see some real exercise and not just "core work" or cardio being done. It was a good workout!! Most if not ALL of exercises I do with my boot camp, so I was chatting with them about it and they were happy to see that. I'm not a huge mainstream fitness interest, but lets face it the times are changing, slowly but surely people are starting to get with the program. No more just Jane Fonda sweat to you drop stuff. Real workouts. Kelly Ripa's arms, Madonna's arms, I saw a pic of Cameron Diaz pulling a SLED and doing shoulders with a huge ROPE, and running sprints! That's what I'm talkin bout! I know in the fitness world it may be too little too late. But to someone who works with the general public I am glad to see some REAL WORKOUTS being showcased. Maybe they're not "bodybuilding workouts" but their good workouts!
Now I'm not trying to self promote or anything :) But the one thing that struck me odd was her trainer STARTED OFF her routine with High intensity cardio training BEFORE her weightlifting. Now I am not one to puff up my chest against another trainer or say this one knows more than that one yada yada yada. If anyone knows me I follow many trainers/coaches I respect who may all have different methods. I mean this guy owns a nice facility in NY and is training celebrities, who am I to say? Well who am I not to? LOL THERE ARE FEW RULES OUT THERE THAT MOST TRAINERS WILL AGREE ON. Science has proven this, studies, athletes, I thought it was pretty much undisputed. It is never recommended to perform cardio BEFORE resistance training and high intensity cardio at that. Now a warm up or intertwining cardio bursts in a circuit for conditioning are one thing, but he had her do 10 quarter miles sprints. I mean I'm no mathematician but I believe that's 2.5 miles before weight training, SPRINTING. Which again damn props to her she ran her booty off. But so counter productive to do BEFORE you lift. I've always said this, MOST DO. But it hit me stronger because I have a competitor I am working with who's probably gonna glance at this ;) and I will say just switching her cardio to post workouts verses PRE she has seen improvements in her physique and that leads me to another post... a question I get asked often... Is SPIN a good workout, are the STAIRS a good workout, is RUNNING a good workout???
Without making this too long let me explain briefly what I mean by this statement: None of those I would consider my "WORK OUT"? What do I mean by that? Do they burn calories? Yes. Do you sweat? Yes. Are the cardiovascularly healthy? Absolutely. Can you lose weight doing them? "Technically". Well what does that mean? All of those activities SPIN, Kickboxing, Step, Stairs, Elliptical, can be great cardio, in fact I enjoy incorporating them in my personal routines. But that is just it, they are CARDIOVASCULAR WORK. Nothing more, nothing less. Cardio is a TOOL to aid with fat loss, a tool to burn calories, a health benefit for your heart, but has very little to do with the elusive "toneness" most are looking for when they are looking for a workout. For the most part none of that is going to lift your glutes, none of that is going to create a sweep on your outer leg, none of that is going to give you definition in your arms, shoulders, or back. So if you are looking to "tone" or change the shape of your body, cardio is a TOOL not the answer, not the workout.
RESISTANCE TRAINING, WEIGHTS, BODY WEIGHTED EXERCISES. THOSE ARE THE ANSWER!!! Ever seen someone lose weight doing cardio only? They look like a shrunken version of their former self, great to get the weight off but every thing hangs exactly where it did before. Now take someone who is doing resistance training properly ALONG with their weight loss and that is when magic happens ;) So that is why I was pleased to see Elizabeth's workout focus on RESISTANCE TRAINING, and GREAT FORM and INTENSITY. It is something women need to see more of.
And I use the word tone in quotations because it is a misused word. What does tone mean? It means you don't want to get big right? That's usually what it means. Well I have a very interesting piece of information for you, it is VERY VERY VERY difficult for women to get big. But you may think well I don't even want my arms as big as yours LOL and that's fair, everyone's goals are different it wouldn't be the first time I've heard it, it doesn't offend me/. But technically there is no such thing as tone. Now obv this is not going to my fitness gals we are muscle mommas we wanted jacked arms, that's different. But I respect the fact that not everyone does.
It is still important in order to define your goals to figure out what you mean by tone. You can't tone a muscle. You can shape it by essentially BUILDING IT. The tone and shape you see is low enough body fat to uncover the muscle that is worked and built up. It doesn't have to be built up BIG, but it does have to be built up. And without talking circles around this, my point is TONE is definition, definition is muscles being shown. Think of it this way RESISTANCE TRAINING shapes it and builds it (along with offering a myriad of other benefits - increasing bone density, increasing lean body mass which has a profound effect on your metabolism, often burning more calories than cardio alone), but nutrition and cardio are your tools to show it off. Hence the name of my COMPANY - BODY DEFINITION - DEFINE WHO YOU WANT TO BE... obviously it has more meaning than just your body being defined, but I am determined to get rid of the word toned and replace it with defined :)
3. And blog worthy post number 3. Now I started this blog on Tuesday night but am finishing it today on Thursday so bare with the hoping around. But Tuesday the other thing I wanted to Blog about was something I saw at a store that really hit home with me. I was standing in line at a store purchasing supplies for school. In fact it was before my big exam I needed a new calculator and some pens, and who knows what else. I nervous shop whenever I have something coming up LOL true story. So the young girl in front of me with her mother were purchasing school supplies as well. The girl couldn't have been older than 14 maybe 15. Beautiful young girl, tall - taller than her mother, long dark hair, and a typical teenage attitude. She had one hip cocked to the side and her chin slightly twisted. And the cashier just making light conversation says to the girl: "Let me guess this is for you." It was all school supplies: notebooks, pens, etc just like myself. And the girl nodded and didn't really respond. So the mother stepped in and said: "Yes she's going back to school, she was being home schooled." And the girl interrupts rudely and blurts out so proudly "NO, I QUIT." Her and her mother bicker back and forth a little about that comment and finally the cashier says. "You don't want to quit school, especially in this economy, that's the worse thing you could possibly do, if nothing else just try and stick it out it will get better." The cashier was really trying to connect to the girl and it was clearly going in one ear and out the other. So the girl looks up doesn't say a word, shifts back and forth from hip to hip annoyed and says: "So how old do you have to be to get a job here?" And the cashier just sighed and replied, "eighteen." The girl huffed, tossed her hair and walked out the door even before her mother was done paying. And her poor mother just stood there embarrassed and rolled her eyes and said "KIDS!" And I stood there for a minute, it was like a show where they show you a flashback. THAT WAS ME when I was a teenager.
Ask my poor parents. Sophomore year I decided I was too good for high school (seriously I really thought I was) - and it was clear to me that the girl in front of me thought she was too good for high school too. I was making enough money at my job as a jewelry sales girl, are you kidding me I got one large commission check enough to buy my first car and I was sold. Money ruled my world. At 16 I was driven and motivated to finish my high school diploma, while I was making money and start college early. I was in a huge rush to grow up. And then I got pregnant. I got married at 17 and set up house with my baby and husband and just waited for my life to "work out". I was an office manager, an assistant manager at a weight loss center, a stay home Mom, a personal trainer and group exercise instructor without a college education, so I never felt like it held me back... UNTIL the economy turned. I've always been home with my kids at least part time and wanting control of flexible part time work that either challenged me or paid well was not exactly easy to find as it had been in the past. I found a part time job, with a schedule that worked. Ironically it was the same job I worked when I decided to work full time while I home schooled. Same job 10 years later, it didn't sit well with me and after being home for a few years with my kids I was actually INTIMIDATED to even get back into the work field. That’s not a knock at all to my part time job. It was just the least challenging and least money I had ever made. I could have easily moved up within the company, but I felt it just wasn't where I saw myself. And now my lack of education was not only staring me dead in the face, but was directly not allowing me to move forward in a direction I wanted to go in.
ENTER - GOING BACK TO SCHOOL AND GETTING BACK INTO TRAINING. I've ALWAYS KNOWN WHERE I BELONGED AND FITNESS IS IT. However since the economy scare, being a young business owner is a vulnerable place. I am fortunate to have an income from my husband to fall back on but what if that ever went away? What if something ever happened to him? What if HE lost his job? We have never knock on wood once in our 11 years of marriage been without him employed or without health insurance or not been able to scrape by, but the stories in this economy where quite scary. It was a rude awakening, and I think preemptively woke me up to having a better back up plan. It taught me that nothing is certain. So here at 28 standing behind this child with my own school supplies back in college going for a degree I could have done five times over by now, it was a powerful moment. "HOW OLD DO YOU HAVE TO BE TO WORK HERE?" Those words will ring in my ears for a while. Yes you can start here at 16, but do you still want to be stuck here at 30, 40, 50?
There is even more to my story and I wish I had followed that girl outside, trust me her Mom would have let me she looked at me like HELP. But I didn't I guess I'm not to a point in my life where I'm ready to say "I've been there." Someday with time it will come, I still have my own battles. And I know I'm still affected by my choices as a teen everyday because something like that made me freeze in my tracks.
I hear people talk about the shows 16 and pregnant on MTV and it makes my skin crawl, and makes me sad. I've never watched it but here and there for clips at a time. Sounds hypocritical huh? I am not proud of my mistakes but I’ve made the best of what I’ve had. People tell me I’m lucky that my life has “worked out” and I just think, yes I’m blessed, but I still want so much more out of life. I have a beautiful family and marriage. I can honestly say most anything I've ever wanted to do or want to do I am confident that I can and WILL. I am not using my mistakes as a crutch. I'm also not looking to be a star role model here, just want to share because many new clients or followers don't know my story. Many think it is all set up easy for me to be positive, or productive, and I will just say I have NO COMPLAINTS, I am INDEED TOO BLESSED TO BE STRESSED, but trust me I am FAR FAR FAR FROM PERFECT ;)
SO TO WRAP THIS BLOG UP!!! TALKING MUSCLES AND THE VIEW AND RESISTANCE TRAINING AND LAUGHING PLEASE WATCH THIS CLIP!!!! LL COOL J CURLING THE GIRLS! YES I SAID CURLING THE GIRLS!!! SHERRI DONE LOST HER MIND LOL I LOVE IT!!!!
For the purpose of training we call this pyramid style building of weights in this curl set! HOT AND FUNNY!!!
But a few things that were blog worthy to me today...
1. I share a lot. I share a lot on here and a lot if you have me on face book. Sometimes I get a negative vibe here or there from people but for the most part the response is SO POSITIVE it motivates me. And that's what I want to share. Often I write a blog and its neither really informative or educational and I find that is when I get the most responses. I want my blog to be a mix of everything, but when I just write, I hope people can take things out of my experiences and don't think I'm just typing to hear myself talk. Sometimes I am :) but my point is, there is usually a method to my madness. And the last email I received and many like this are the ones that keep me sharing: "wow u r amazing steph...i really mean that. thank you for this info. Thanks for being so sharing and giving ...its nice to read about your goals and how you achieved gettin' on stage. It's very inspirational!"
Now don't get me wrong I do not need my back patted every step of the way, that's not why I share either. I just do it... its who I am. And I just want to say I appreciate those who appreciate it and it motivates me as well. ESPECIALLY when replies come from people I respect and even look up to ;) Those who don't appreciate my sharing...Wellll... Don't let the door hit ya where the... ahem, you know the saying :)
Blog worthy event #2 today - So I was doing cardio and watching The View, yeah I know its one of those shows people either love or hate, PERSONALLY FOR ME I LOVE IT!!! I never get to watch it unless on cardio, but I do love it. Maybe its because that is like my DREAM JOB, I know sounds weird but its like a cross between journalism and a coffee date. Can you imagine me around a table able to the shoot the crap and give my opinions freely and GET PAID FOR IT! Oh Lordy that would be a great day!! The View makes me laugh, I know a bunch of yapping yentas is not everyone's idea of funny, but I like it. Well today one of the segments was following Elizabeth Hasselback through her workout. Which props when props are due she is a fit momma, especially after three kids!! The first thing I will say positive about the clip was they (her and her trainer) FOCUSED on STRENGTH TRAINING - RESISTANCE Training. They were doing Push ups, Flys, Lunges, Dead lifts (all different variations) I was impressed to see some real exercise and not just "core work" or cardio being done. It was a good workout!! Most if not ALL of exercises I do with my boot camp, so I was chatting with them about it and they were happy to see that. I'm not a huge mainstream fitness interest, but lets face it the times are changing, slowly but surely people are starting to get with the program. No more just Jane Fonda sweat to you drop stuff. Real workouts. Kelly Ripa's arms, Madonna's arms, I saw a pic of Cameron Diaz pulling a SLED and doing shoulders with a huge ROPE, and running sprints! That's what I'm talkin bout! I know in the fitness world it may be too little too late. But to someone who works with the general public I am glad to see some REAL WORKOUTS being showcased. Maybe they're not "bodybuilding workouts" but their good workouts!
Now I'm not trying to self promote or anything :) But the one thing that struck me odd was her trainer STARTED OFF her routine with High intensity cardio training BEFORE her weightlifting. Now I am not one to puff up my chest against another trainer or say this one knows more than that one yada yada yada. If anyone knows me I follow many trainers/coaches I respect who may all have different methods. I mean this guy owns a nice facility in NY and is training celebrities, who am I to say? Well who am I not to? LOL THERE ARE FEW RULES OUT THERE THAT MOST TRAINERS WILL AGREE ON. Science has proven this, studies, athletes, I thought it was pretty much undisputed. It is never recommended to perform cardio BEFORE resistance training and high intensity cardio at that. Now a warm up or intertwining cardio bursts in a circuit for conditioning are one thing, but he had her do 10 quarter miles sprints. I mean I'm no mathematician but I believe that's 2.5 miles before weight training, SPRINTING. Which again damn props to her she ran her booty off. But so counter productive to do BEFORE you lift. I've always said this, MOST DO. But it hit me stronger because I have a competitor I am working with who's probably gonna glance at this ;) and I will say just switching her cardio to post workouts verses PRE she has seen improvements in her physique and that leads me to another post... a question I get asked often... Is SPIN a good workout, are the STAIRS a good workout, is RUNNING a good workout???
Without making this too long let me explain briefly what I mean by this statement: None of those I would consider my "WORK OUT"? What do I mean by that? Do they burn calories? Yes. Do you sweat? Yes. Are the cardiovascularly healthy? Absolutely. Can you lose weight doing them? "Technically". Well what does that mean? All of those activities SPIN, Kickboxing, Step, Stairs, Elliptical, can be great cardio, in fact I enjoy incorporating them in my personal routines. But that is just it, they are CARDIOVASCULAR WORK. Nothing more, nothing less. Cardio is a TOOL to aid with fat loss, a tool to burn calories, a health benefit for your heart, but has very little to do with the elusive "toneness" most are looking for when they are looking for a workout. For the most part none of that is going to lift your glutes, none of that is going to create a sweep on your outer leg, none of that is going to give you definition in your arms, shoulders, or back. So if you are looking to "tone" or change the shape of your body, cardio is a TOOL not the answer, not the workout.
RESISTANCE TRAINING, WEIGHTS, BODY WEIGHTED EXERCISES. THOSE ARE THE ANSWER!!! Ever seen someone lose weight doing cardio only? They look like a shrunken version of their former self, great to get the weight off but every thing hangs exactly where it did before. Now take someone who is doing resistance training properly ALONG with their weight loss and that is when magic happens ;) So that is why I was pleased to see Elizabeth's workout focus on RESISTANCE TRAINING, and GREAT FORM and INTENSITY. It is something women need to see more of.
And I use the word tone in quotations because it is a misused word. What does tone mean? It means you don't want to get big right? That's usually what it means. Well I have a very interesting piece of information for you, it is VERY VERY VERY difficult for women to get big. But you may think well I don't even want my arms as big as yours LOL and that's fair, everyone's goals are different it wouldn't be the first time I've heard it, it doesn't offend me/. But technically there is no such thing as tone. Now obv this is not going to my fitness gals we are muscle mommas we wanted jacked arms, that's different. But I respect the fact that not everyone does.
It is still important in order to define your goals to figure out what you mean by tone. You can't tone a muscle. You can shape it by essentially BUILDING IT. The tone and shape you see is low enough body fat to uncover the muscle that is worked and built up. It doesn't have to be built up BIG, but it does have to be built up. And without talking circles around this, my point is TONE is definition, definition is muscles being shown. Think of it this way RESISTANCE TRAINING shapes it and builds it (along with offering a myriad of other benefits - increasing bone density, increasing lean body mass which has a profound effect on your metabolism, often burning more calories than cardio alone), but nutrition and cardio are your tools to show it off. Hence the name of my COMPANY - BODY DEFINITION - DEFINE WHO YOU WANT TO BE... obviously it has more meaning than just your body being defined, but I am determined to get rid of the word toned and replace it with defined :)
3. And blog worthy post number 3. Now I started this blog on Tuesday night but am finishing it today on Thursday so bare with the hoping around. But Tuesday the other thing I wanted to Blog about was something I saw at a store that really hit home with me. I was standing in line at a store purchasing supplies for school. In fact it was before my big exam I needed a new calculator and some pens, and who knows what else. I nervous shop whenever I have something coming up LOL true story. So the young girl in front of me with her mother were purchasing school supplies as well. The girl couldn't have been older than 14 maybe 15. Beautiful young girl, tall - taller than her mother, long dark hair, and a typical teenage attitude. She had one hip cocked to the side and her chin slightly twisted. And the cashier just making light conversation says to the girl: "Let me guess this is for you." It was all school supplies: notebooks, pens, etc just like myself. And the girl nodded and didn't really respond. So the mother stepped in and said: "Yes she's going back to school, she was being home schooled." And the girl interrupts rudely and blurts out so proudly "NO, I QUIT." Her and her mother bicker back and forth a little about that comment and finally the cashier says. "You don't want to quit school, especially in this economy, that's the worse thing you could possibly do, if nothing else just try and stick it out it will get better." The cashier was really trying to connect to the girl and it was clearly going in one ear and out the other. So the girl looks up doesn't say a word, shifts back and forth from hip to hip annoyed and says: "So how old do you have to be to get a job here?" And the cashier just sighed and replied, "eighteen." The girl huffed, tossed her hair and walked out the door even before her mother was done paying. And her poor mother just stood there embarrassed and rolled her eyes and said "KIDS!" And I stood there for a minute, it was like a show where they show you a flashback. THAT WAS ME when I was a teenager.
Ask my poor parents. Sophomore year I decided I was too good for high school (seriously I really thought I was) - and it was clear to me that the girl in front of me thought she was too good for high school too. I was making enough money at my job as a jewelry sales girl, are you kidding me I got one large commission check enough to buy my first car and I was sold. Money ruled my world. At 16 I was driven and motivated to finish my high school diploma, while I was making money and start college early. I was in a huge rush to grow up. And then I got pregnant. I got married at 17 and set up house with my baby and husband and just waited for my life to "work out". I was an office manager, an assistant manager at a weight loss center, a stay home Mom, a personal trainer and group exercise instructor without a college education, so I never felt like it held me back... UNTIL the economy turned. I've always been home with my kids at least part time and wanting control of flexible part time work that either challenged me or paid well was not exactly easy to find as it had been in the past. I found a part time job, with a schedule that worked. Ironically it was the same job I worked when I decided to work full time while I home schooled. Same job 10 years later, it didn't sit well with me and after being home for a few years with my kids I was actually INTIMIDATED to even get back into the work field. That’s not a knock at all to my part time job. It was just the least challenging and least money I had ever made. I could have easily moved up within the company, but I felt it just wasn't where I saw myself. And now my lack of education was not only staring me dead in the face, but was directly not allowing me to move forward in a direction I wanted to go in.
ENTER - GOING BACK TO SCHOOL AND GETTING BACK INTO TRAINING. I've ALWAYS KNOWN WHERE I BELONGED AND FITNESS IS IT. However since the economy scare, being a young business owner is a vulnerable place. I am fortunate to have an income from my husband to fall back on but what if that ever went away? What if something ever happened to him? What if HE lost his job? We have never knock on wood once in our 11 years of marriage been without him employed or without health insurance or not been able to scrape by, but the stories in this economy where quite scary. It was a rude awakening, and I think preemptively woke me up to having a better back up plan. It taught me that nothing is certain. So here at 28 standing behind this child with my own school supplies back in college going for a degree I could have done five times over by now, it was a powerful moment. "HOW OLD DO YOU HAVE TO BE TO WORK HERE?" Those words will ring in my ears for a while. Yes you can start here at 16, but do you still want to be stuck here at 30, 40, 50?
There is even more to my story and I wish I had followed that girl outside, trust me her Mom would have let me she looked at me like HELP. But I didn't I guess I'm not to a point in my life where I'm ready to say "I've been there." Someday with time it will come, I still have my own battles. And I know I'm still affected by my choices as a teen everyday because something like that made me freeze in my tracks.
I hear people talk about the shows 16 and pregnant on MTV and it makes my skin crawl, and makes me sad. I've never watched it but here and there for clips at a time. Sounds hypocritical huh? I am not proud of my mistakes but I’ve made the best of what I’ve had. People tell me I’m lucky that my life has “worked out” and I just think, yes I’m blessed, but I still want so much more out of life. I have a beautiful family and marriage. I can honestly say most anything I've ever wanted to do or want to do I am confident that I can and WILL. I am not using my mistakes as a crutch. I'm also not looking to be a star role model here, just want to share because many new clients or followers don't know my story. Many think it is all set up easy for me to be positive, or productive, and I will just say I have NO COMPLAINTS, I am INDEED TOO BLESSED TO BE STRESSED, but trust me I am FAR FAR FAR FROM PERFECT ;)
SO TO WRAP THIS BLOG UP!!! TALKING MUSCLES AND THE VIEW AND RESISTANCE TRAINING AND LAUGHING PLEASE WATCH THIS CLIP!!!! LL COOL J CURLING THE GIRLS! YES I SAID CURLING THE GIRLS!!! SHERRI DONE LOST HER MIND LOL I LOVE IT!!!!
For the purpose of training we call this pyramid style building of weights in this curl set! HOT AND FUNNY!!!
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