Hold Your Head High Gorgeous, There Are People Who Would Love To See You Fall

"Too many people overvalue what they are not and undervalue what they are."

There is a fine line between confidence and arrogance, and believe it or not a fine line between humility and meekness. Being humble is a character trait that keeps those successful so down to earth and likable. And being cocky is a character flaw that forces those to not only despise the arrogant prick, but also wonder if they truly believe what they are selling or if the old saying "If you have to tell someone how great you are, you're probably not really that great to begin with." stands true.

This is the fine line: If you look up humble you may see: not proud or haughty : not arrogant or assertive. But what if you are not haughty, but are proud? And what if you are not arrogant but are assertive? Fine line? huh? Finer than you thought. But look up confidence and you may see: belief in oneself and one's powers or abilities; self-confidence; self-reliance; assurance: THIS IS THE WORD WE ARE GOING TO FOCUS ON! How people interpret that confidence is their problem not yours. The VOICE in your head, the voice that tells you YOUR WORTH - that is your concern!

Now as the competition season is approaching THIS is my focus, with myself, with my clients, with my posing clients. PORTRAY CONFIDENCE. PORTRAY "IT"! What is "IT"? The last picture I posted was of myself walking down a runway for a modeling event and the quote was "No matter what a woman looks like if she is confident, She is Sexy." Did I just call myself sexy? Like OUT LOUD? SERIOUSLY? Isn't that arrogant?!?! Well no. I FEEL GOOD IN MY SKIN, I'm not saying I'm the next Giselle! Ummm no, hello I'm 5'3 have a distinct greek nose and STRETCH marks that aren't going anywhere - haha I'm a realist, however I am confident that I FEEL GOOD and when that happens I portray CONFIDENCE. Little side note to that gig, I did strictly to get my STAGE CONFIDENCE back before getting on stage. I mean it was paid, and it was fun, but I had also just delivered the boys about 7 months prior, and was planning to compete again soon and hadn't been on stage or in front of a crowd in over two years, so I booked a couple modeling gigs to get my feet wet again and it worked. Sometimes everyone's confidence just needs a little kick in the pants. AND I was BY FAR the SHORTEST GIRL at that event, which I'd be lying if I said that didn't mess with my head a bit, but hey just fake it LOL

Why am I writing this blog then? Because instilling confidence in clients, in friends, in family, in YOUNG GIRLS etc is NEARLY IMPOSSIBLE NOW A DAYS. I find above ANY challenge with training people, raising children even, this is of UTMOST IMPORTANCE. Building confidence, TRUE confidence, not a false bravado will shape how your life unfolds. Armed with confidence, a good attitude, and strong work ethic you can never truly fail.

Pink (whom I love) has a new song out called Perfect and one line says: "change the voices in your head... Make them like you instead." You think this is just a catchy song? You think that line doesn't impact SO MANY woman, young, old, skinny, fat, tall, short. Of course it does! I am just as guilty as the next as being intimidated by choices because I am not confident I can follow through, I am afraid to fail. I am just as guilty as the next as not being able to take a compliment and just say thank you, without feeling a need to make it light hearted and knock myself a little.

As my goal is to remain humble and kind, I strive to not cross that line to meek. Think of yourself... would you consider yourself meek? BE HONEST. Wanna see some scary definitions? 1.humbly patient or docile, as under provocation from others. 2. overly submissive or compliant; spiritless; tame.3.Obsolete . gentle; kind.

SPIRITLESS AND OBSOLETE... ouch! Those ones really sting true. Do you ever want to be considered either of those? Would you ever want to raise a child in those blueprints? SPIRITLESS AND OBSOLETE? Can you think of any two more empty feelings than those? This is why I'm obsessed with confidence through fitness. Some people are just born with IT, others have to work at it, but either way you have to not only obtain it, but maintain it. Through weight gains, through job losses, through divorce, through deaths, through illness, through turmoil. It is not always easy but it a CERTAIN STRENGTH that is necessary IMO. OK now I'm starting to get too deep LOL that is for another blog. BUT CONFIDENCE that is what our focus is. Now I simplify it to competing because literally I say to every competitor I work with IF YOU DON"T BELIEVE YOU DESERVE THIS, YOU WILL NEVER CONVINCE ANYONE ELSE TO BELIEVE IT! But can that not carry through to other aspects in life? Dating (yeah I went there- KNOW YOUR WORTH), a job interview - ummmm staple rules - shake hands strongly, speak clearly, make eye contact - all signs of confidence, and really it can be applied to ANYTHING IN LIFE.

"Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstance."

So with that being said if you are planning to compete and want help with POSING and Stage PRESENCE this Happens to be an area I am EXTREMELY COMFORTABLE WITH!




However, I will say the focus will ALWAYS BE CONFIDENCE ABOVE EVERYTHING ELSE BECAUSE THIS SHINES THROUGH ON STAGE!!

Where did this all come from? Well things hit me at different times andas weird and as simple or shallow some of those times are I try to turn it into something bigger than a line in a song LOL While training legs this past weekend a Justin Timberlake and 50 cent song came on my ipod. Kinda inappropriate but STILL I loved this line: "Now it might Sound cocky, but is it really cocky if you know that its true?"




So when the voice in your head says I CAN WIN, I WILL WIN, I CAN GET THAT JOB, I WILL GET THAT JOB, will you believe it? You cannot fool yourself either, you believe it or you don't. "Whether you think you can or you think you can't, you're right."

As I was googling definitions this actually came up and I think its worth sharing. For some you may go Duh? Common Sense, or oh goodness Steph's really getting suzy sunshine with "self help" now too LOL... BUT really read all fifteen points and let them set in. No one is perfect and this breaks down a lot of what I was speaking about, and number 15 well that's my weakness. I was just given great advice recently and it was blunt and simple: "YOU THINK TOO MUCH!"

http://www.wikihow.com/Build-Self-Confidence

Steps to Building Self Confidence:

1.Recognize your insecurities. What does that voice in the back of your mind say? What makes you ashamed of yourself? This could be anything from acne, to regrets, or friends at school. Whatever is making you feel unworthy, ashamed, or inferior, identify it, give it a name, and write it down. You can also tear up these written pieces to eliminate negativity and start feeling positive on those points.

2.Talk about it with friends and loved ones. Wear it on your sleeve. Each day you should chip away at it; wear it down. There's no quick fix. Get to the root of the problem; focus on it and understand that you need to resolve each issue before you can move on. And that doesn't mean you have to get rid of whatever makes you feel bad (many times, you simply can't). You need to learn to accept yourself, your past, your circumstances as they are, without necessarily thinking of them as "bad". Keep in mind that we tend to bring about what we think about, so try to focus more on what you have as opposed to what you may lack.

3.Remember that no one is perfect. Even the most confident people have insecurities. At some point in any of our lives, we may feel we lack something. That is reality. Learn that life is full of bumps down the road.

4.Identify your successes. Everyone is good at something, so discover the things at which you excel, then focus on your talents. Give yourself permission to take pride in them. Give yourself credit for your successes. Inferiority is a state of mind in which you've declared yourself a victim. Do not allow yourself to be victimized. Express yourself, whether it's through art, music, writing, etc. Find something you enjoy. Everyone is born with talents and strengths. You can develop and excel in yours. If it's difficult to name two or three things you have some ability in or just plain love to do, think about things others do that you would like to do too and take some lessons or join an enthusiasts club. When you're following your passion, not only will it have a therapeutic effect, but you'll feel unique and accomplished, all of which can help build your self confidence. Plus, adding a variety of interests to your life will not only make you more confident, but it will increase your chances of meeting compatible friends!

5.Be thankful for what you have. A lot of the times, at the root of insecurity and lack of confidence is a feeling of not having enough of something, whether it's emotional validation, good luck, money, etc. By acknowledging and appreciating what you do have, you can combat the feeling of being incomplete and unsatisfied. Finding that inner peace will do wonders for your confidence.

6.Be Positive, even if you don't feel the same way. Avoid self-pity, or the pity and sympathy of others. Never allow others to make you feel inferior--they can only do so if you let them. If you continue to loathe and belittle yourself, others are going to do and believe likewise. Instead, speak positively about yourself, about your future, and about your progress. Do not be afraid to project your strengths and qualities to others. By doing so, you reinforce those ideas in your mind and encourage your growth in a positive direction. One important things is just: don't overdo it. Don't exagerate. Try to speak about yourself from a neutral perspective, so that you stay realistic about what you can do and cannot.

7.Being realistic is of paramount importance. Because neither should you think less of yourself, nor should you think that you are better than you really are. That is indeed a very difficult thing to do, but the thing is this: with an unrealistic view of your skills and your personality you might get a harder time being socially accepted, because you think you do things in one way, while others perceive them in another.

8.Accept compliments gracefully. Don't roll your eyes and say, "Yeah, right," or shrug it off. Take it to heart and respond positively ("Thank you" and a smile works well).

9.Look in the mirror and smile. Studies surrounding what's called the "facial feedback theory" suggest that the expressions on your face can actually encourage your brain to register certain emotions. So by looking in the mirror and smiling every day, you might feel happier with yourself and more confident in the long run.

10.Fake it. Along the same lines of smiling to make yourself feel happy, acting confident might actually make you believe it. Pretend you're a completely confident version of you; go through the motions and see how you feel!

11. Stick to your principles. It might be tough, but if you don't have something you can believe in, you don't have anything. If you don't stand for something, you will fall for anything. No matter what's happened in your life, you can always lay claim to the fact that from this day forward, you've followed your principles to the best of your ability.

12. Help others. When you know you're kind to the people around you, and are making a positive difference in other people's lives (even if it's just being kinder to the person who serves you coffee in the morning), you'll know that you are a positive force in the world--which will boost your self confidence. Just recognizing who or what you're like inside will help you become that on the outside. Exercise helps you build strength and confidence, increases libido, and has many other positive effects.

13. Always keep a smile on your face, that will build a lot of self-confidence.

14. Share your knowledge & your experience with others.

15. Don't over think it. Most people become insecure when they begin paying too much attention to what they are doing and the reactions to people around them. This can make people feel more self- conscious about their actions. Just be yourself and don't care about what other people think. Really, they are more focused on themselves then what you are doing.


And while I'm at it, here is my leg workout from Saturday - I always have to preface with: I put up workouts with weights to give people an "idea" for programs. Goals and weights vary according to individuals. What's heavy for me, may be light for you and visa versa. I may be lifting with PERFECT FORM and you may be going more for weight on the bar, so NUMBERS are all relative. But I think important for those trying to gauge, so that's why I share them here - like a journal.

Walking Lunges 3 sets of 10 30lb BB X10, 40lb BB X10, 50lb BB X10
SUPER SET w/
Leg Extensions 3 sets of 8 85 X8, 100 X 8, 130 X8

4 sets of 10 reps Narrow Stance Leg Press 270 X 10, 360 X10, 410 X10, 460 X 8

3 Sets 8 reps leg curls 90 X 8, 110 X 8, 120 X 8
SUPER SET w/
One legged Squats 30 X 10 each leg, 30 X 10 each leg, last set had to drop to 25 X 10 - yes I died

Stiff leg BB deadlifts 95 X 10, 95 X 10, 95 X 10
SUPER SET w/
Step Ups on bench (slow and controlled coming down but no weight) 3 sets od 10 each leg

Followed this with 45 minutes on the elliptical!

BodyBuilding.com Amatuer Fitness Competitor of the Week

I will say I have written down at least 4 blogs that I would like to write! However TIME and school and responsibilities are just not allowing me such freedom. I did however come across an old interview: This is an oldie but goodie :) My Interview for Bodybuilding.com Amateur competitor of the Week. I believe it was done in 05! Man time is flying and I love that although so much has changed in my life since then (like adding the twins!) I basically still have the same attitude - I guess - I AM WHO I AM :)

http://www.bodybuilders.com/stephvillers.htm

Mommies Can't Get Sick!

If I were going to call in sick, who would I call in to? My husband? He doesn't take sick days. I know it sound weird but he doesn't, I can count the number of times he's called in sick. If he doesn't take them for himself how can I ask him to take one for me? Would I call my kids? Sorry guys, mommy's just not doing it today... feed yourselves, amuse yourselves, take yourselves from here to there. Or better yet Mommy's staying home sick and laying on the couch, and I'll watch them bored and trapped in the house bounce off the walls and drive each other crazy? That's restful! Today because I have the worst sore throat for the second day in the row I realize why us Mom's constantly drive ourselves into the ground until we get so sick. My family seems to be convinced I'm too stubborn to stop and rest, I have super mom disorder... but truth is, I don't have a choice.

In December I ended up with sinus infection and a bad ear infection, and my Dad was mad because I was still doing cardio, I wasn't lifting cause my head hurt too badly, but I was still doing cardio. Why? Not because I'm obsessed with exercise, but because it was still my only break of the day, and honestly cardio sometimes makes me feel like I can breath better when I'm stuffed up. I remember on the day I finally decided to go to the doctors because my pain was so bad and she gave me antibiotics, I left there and went straight to Jump on In (a bouncy house play place) with the kids. And the day before we went to the movies to see Tangled in 3D, not because I want to be Super Mom, but because... what choice do I have? It was school vacation week. Who do I call in to? I am blessed to have family that I could call and have them help out with the kids, but I like to keep them on reserve for if I'm REALLY REALLY SICK. Just like work, you don't call in for everything.

Let me break Down my "SICK DAY" - As I begin to blog more throughout my semester I will be "journaling" the good the bad the ugly. Some people keep journals of their preps on message board, I'll be somewhat doing that here. Some workouts, some meals etc. This is the easiest way to A- stay accountable B - not have to be hugely creative (cause my focus right now is school) and C - motivate others who's schedule is as crazy as mine but determination is just as strong!

Tuesday
4:30 wake up, 5 am cardio - 30 minutes
5:30- home shower, meal 1, homework, threw in a load of laundry
7 Am - Get B up - breakfast, make lunch, help get ready
7:30 - Boys up - breakfast, get ready
8:15 - B off to school
8:45 - Boys to school
9:15 - Client's home to train (meal 2 in the car before heading in)
11:00 - back to the gym ab/plyo/cardio
12:15 - pick up boys
Meal 3 - Subway for lunch with the boys - I had a salad with peppers, tomatoes, olives, double meat and balsamic it was pretty good.
Hit Target for a bit to grab a few things.
1:30 - back home to clean up and do chores - switched laundry, empty dishwasher, emptied all the trashs, wiped down counters and tables, swept. This is what kills me though, despite all my efforts, my house never looks CLEAN to me, well its clean just not spotless. It's pretty easy to see why - I wipe down the table, move the chairs, sweep, and clear everything and for about 20 minutes it stays that way. Until they're thirsty and hungry for a snack... pop tart crumbs all over the table and onto the floor and juice cups back out. Then I clean up and sweep the living room, only to see my encouragement of the boys using scissors really paid off as Bryce has been cutting everything. Today he decided to do his own little craft, which I allow because I am the type of Mom that yes stuff gets messy but if they are using skills that are good for them and occupied I'm all for it. He took the paper heart we made and cut it into a million bazillion tiny little pieces all OVER my recently cleaned living room floor and couch. I emptied the sink, cleaned up old dishes, yet by the time my husband gets home at 4:30 or so it will be half filled again quickly. Clean the toilets (which no one notices UNLESS you DON'T do it), and noticed my baseboards could use a little dusting/pledge, but that will have to wait. And the four loads of laundry I washed dried and folded well its neatly stacked on my ottoman in my living room waiting to be put away. So really how nice is that if company stops by, hi um nice of you to do your laundry but how bout you put it away? Slob. lol And so on and so forth, clean one thing, mess another its how we roll.

2:30 - pick up B and spend a half hour fighting on the phone to Sears trying to find a fuse ball table that was ordered on January 2nd! It is now February 15th and they haven't found it yet - Got that resolved, but only after I was mistakenly transferred to a store in ATLANTA, GA! Seriously?! So that's ready to be picked up! A 42 inch fuse ball table... might as well call my house Chucke E Cheese :)

Homework, snack, finish laundry, get B ready for Daddy to bring her for 5:15 dance, in the meantime I need to print out my Chemistry slides - SO Much Fun *insert sarcasm here* and organize those (which the boys so graciously helped with, they love getting the papers out of the printer however they do not always keep them in order - meh they're 4 lol I'll train em! ;)) and Off to Class for 6-9.

I usually have a protein shake and a piece of fruit before class and then chicken and vegetables when I get home because its late but if I end the day on a protein shake hours before bed I will go to bed WAY too hungry, and on longer days I can use the extra meal of protein!

By the time I get home its 9 - thankfully I have a husband who put the kids to bed, and has my meal waiting for me (he's too sweet.) So I sit eat, chill with him for a bit, shower, finish up some homework and off to la la land because 4:30 comes quickly.

Day Three of being sick it's Wednesday - Now my throat is no longer as bad because it's started to settle in my chest. I woke up a few times with that gasping for air feeling in the middle of the night only to cough up a bunch of junk - FUN. May I add that we think this little cold came from the kids going to a gymnastics party on Valentine's weekend. My husband would like them to live in a bubble during the winter, he hates germs! I mean who doesn't? But I say awwwwww they have to have fun. Well guess I'm eating those words, since the end result is me sick. Those places are so germy even if they clean a lot which I know this place sanitizes, it is inevitably GERMY - any place like that with a lot of kids, has a lot of germs. Well my kids come home with runny noses two days later, but it doesn't really phase them much. But us adults it never really leaves quite as quickly for us, it always lingers and runs through our whole body. Kids are so resilient.

So Wednesday
wake-up 4:30, 5AM cardio - 30 minutes
Home - shower, meal 1, tea, check emails, facebook, etc. - now I really don't feel good. I believe my facebook status this morning was : Cardio and breakfast eaten, I was motivated, but now I'm Sippin a hot cup of green tea, hoping it helps my sore/scratchy throat and trying to plot out how I can stay in bed today... so far I got bupkis... mommies can't get sick...

7 Am - Get B up - breakfast, make lunch, help get ready
7:30 - Boys up - breakfast, get ready
8:15 - B off to school
9 - Dentist Appointment with the boys Meal 2
11:30 - head home - lunch with the boys
12:00 - Meal 3
Trained Client

Trained Back: My workout:
Giant Sets - 4 total circuits
Hammer Strength Row 10 reps 100lbs
Reverse Grip Pulldowns 6 Reps - 120 lbs
Dumbbell DeadLifts - 80 lbs - 10 reps
Cable Rows - 95 lbs 10 reps
Rest at the end of each circuit two minutes go again

Back extensions w/ 10lb plate X15 reps
SUPERSET with
Shrugs 20 reps
20 minutes intervals on stairs
Post Workout Meal

Picked up B from school - 2:45

Dropped off at Dance - 3:30

Home Depot - Dealt with an annoying confused counter top guy who first told me I had 19 square feet to cover, then told me I had 37. Who also priced out the name brand $245 dollars cheaper than the generic, and I wanted the generic but not for MORE MONEY! Needless to say I need to go back and find another counter top guy!

4:30 drop off books at the library, hit bank

5:30 back to pick up B from dance

6:00 - Home, chill, meal 5

7:00 - off to teach Boot Camp - Which again I cannot explain how much it motivates me to teach people and see them work hard for what they want. It just so happens that one of my clients is sick too. Yes she missed on Monday to go to the doctors, got antibiotics, and was there Wednesday still not feeling well but working her hardest! That is motivating and encouraging to know that ethic of pushing through bounces off of each other.

8:30 head home

Now this happened to be a day that included no housework, no laundry, and no homework, because well I wasn't home, I was running a little, but don't worry tomorrow it'll be waiting for me.

Wednesday night I made a conscious effort to not get up for AM cardio as I seem to be getting sicker and not better. I figured instead of getting 5 and half hours of sleep to do am cardio, I could get 7 and a half hours and hopefully the extra rest and the taking my time in the morning - as that is the worst time with congestion, would help. Well the rest definitely made a difference, but I still didn't sound or feel better yet. So I decided Thursday needed to be a FULL REST NO GYM DAY. I believe in off days but I don't usually schedule them because with my life and schedule they usually just create themselves forced like this one SO I realized I hadn't been off Since last Friday so that was actually good to take off. But REST in the fullest term is all relative... When I think of rest I think not leaving the house, maybe not even leaving your Pjs, naps, cold meds, hot showers... YEAH NO that's not how my rest days go, or many people for that matter.

I did my normal morning routine instead of waking up at 4:30 I slept till 6:30 - which does feel good don't get me wrong, but I get less time so the stress of rushing a little more doesn't always balance out. Got the kids up, off to school trained my first clients, got my meals in, hit the bank, had a business meeting to set up a nutrition seminar and the next bootcamp, pick my boys up, took them outside to play, made my daughters b-day invitations, cleaned, and went to my Chemistry class for 6 - BUT I was proud I did TAKE A DAY OFF FROM THE GYM. I honestly felt like I could go, but I'm TRYING to be proactive about not getting too run down. So I've been downing tons of fluid, upping my vit C and TRYING my best to REST when I can. It's a process.

Today is Friday it took me three days to write this Blog because of lack of time, however I am glad that I am not feeling any WORSE, not any better, but not any worse, which is good. This cold has managed to travel from my throat, to my chest, and now into my head, I'm hoping that means its on its way OUT! I am hitting the gym today but am listening to my body, I'm also hitting Chuck E Cheese for a play date - DAMN GERMS! But Hand sanitizer will be our BFF. Tonight and tomorrow night I have two events to bartend for at my very part time job at an arena, Saturday Morning I have Boot Camp and then Sunday NOTHING - ALTHOUGH I think we will be painting my kitchen!! I'm still going to focus on resting, vit C and fluids!!! I need to feel 100% better Because NEXT WEEK IS SCHOOL VACATION WEEK AND WE HAVE LOTS OF PLANS! Disney on Ice in Boston, A sleepover, Children's Museum, a movie Date, and I want to be on par with my workouts as well!! So FINGERS CROSSED THIS COLD WILL BITE IT SOON!

Hope everyone has a great weekend!

Mama's Song... Happy Valentine's Day!

Happy Valentine's Day Everyone!! I honestly hope that everyone enjoyed and celebrated over the weekend, because to start off a week eating chocolate on a MONDAY is NEVER a good thing! And if you did enjoy today, finish it, enjoy, and be done with it. Don't let it cloud the rest of your week. It's like I say to my clients there is ALWAYS going to be a reason to eat something bad, always... a birthday, an anniversary, a holiday, a wedding, a shower, a party, girls night, weekends, giving in to each and every one can be the demise of a progress, and what makes bad eating a lifestyle instead f clean eating. Choose your battles wisely.

So valentine's day to me is a day for rookies lol its all mushy gooshy romantic when you're dating I guess, but for me since I've been married and have had kids, it seems like a forced commercial love day. I just don't really get into that much. I remember when Bianca was little Ern use to get us flowers and I thought it was sweet don't get me wrong but to spend $100 dollars on something that's going to die, I've outgrown that phase I guess - I know I'm not a typical girl. I mean I have used it as an excuse to have a nice dinner out, or buy a fun present here or there, but it's just not that big a deal to me. I also have a husband that will get me a random, out of the blue, I love you so much, just because card, and that to me means so much more. I do have fun celebrating with the kids. Getting their valentines together and ready for their classes, baking, doing crafts, I love that they love it, so that makes it fun. Last year I got them matching lollipops and shirts and we saw Disney on Ice, we always find an excuse to make stuff about them really.

This year I did however get a little extra sentimental, and its not mushy love sentimental - I love my husband EVERY DAY, but it was a big day for my daughter that made me reminisce. I tried not to make a big deal about it, but today at 10 years old, in the fifth grade, she got her first Valentine Carnation from a boy at school. I know no big deal really, very innocent sweet gesture. But it's just another sign that my baby is growing up right before my very eyes. I know it's SUPPOSE to happen. That's life - the sun rises, the sun sets, we get older, they get older. But no parent is EVER READY for their baby to grow up. And she is hitting little milestones left and right, and a proud as I am of her, they do break my heart a little each time. I just want to keep her LITTLE FOREVER. I know its not possible, but this is my irrational mommy side that says I don't care. LOL

♥ Fact of life: By the time you realize,what your parents said was right. You will have a child, who begins to think, you are wrong. ♥











So in honor of valentines day on facebook it was going around to post a picture of you and your husband/significant other. Be sure to post how long you've been together. We have been together since August 13, 1998. ♥ Married since January 15, 2000 ♥ This picture was taken up north in June of 2000, Bianca was three months old, we were newly weds, and we were babies LOL




I wouldn't change a thing, I Can say I LUCKED OUT! ;)




As a mother I think of how my parents must have felt letting go of their baby and it brought this song into my head: LOVE IT! HAPPY VALENTINE"S DAY!




End of the week TRAINING and update on Progress BLOG COMING!! LOL Enough of this MUSHY STUFF! haha

Shall we Shine Today?

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?... Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do... It is not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."


Shall we shine today???




Have a wonderful Valentines' Day Weekend everyone!

MEAL IDEAS

Couple of easy staples of food I eat and recommend, I’ve said before I am not a hugely creative person with food. I use to eat tuna out of the can dry so I have added a little spice LOL

My TUNA WRAP:

3 oz Solid White Albacore Tuna
1 full boiled egg
Celery, salt, and pepper to taste
1 tbsp Joseph’s Tzatiki
On a bed of lettuce
Rolled in a Joseph’s Flax, Oat Bran & Whole Wheat Lavash Wrap










Macronutrient breakdown: 283 calories, 12 g of fat 34 grams of protein, 14 grams of carbohydrates and 6 grams of fiber – which if believed that fiber carbohydrates do not count as NET carbs its really only 7 grams of NET carbs. But for the sake of consistency and breaking it down, I choose to show it all, INCLUDING FIBER since this is important.

This is higher fat than some may be use to or comfortable with so if you choose you may omit the yolk in the boiled egg which represents 5 grams of fat and 3 grams of protein, however keep in mind that it is a low carb meal and 4 grams of the fat is from FLAX which is a healthy fat added to the wrap.

If you are not as carbohydrate conscious or like your meal splits around 350 calories. As long as it is early in the day (before 4) or post workout I would add an orange, apple, or berries alongside this wrap. If that’s the case you may definitely omit the yolk to compensate calories.


16 mini muffin pan meat loafs

1 pound 93/7 ground meat
1 pound 99% lean ground turkey

Now I’m not going to lie measuring and weighing meat is DEFINITELY IMPORTANT. However I do eye ball and just make sure to split as evenly as possible into 16 muffin pans. YOU SHOULD WEIGH and portion but I cannot preach what I don’t practice. I only weigh during contest prep time to be honest. But I also have been eating this way for almost 9 years so I am very good at eyeballing food by now since it’s the same food I’ve been doing for a while. I do suggest if you are just starting out TO WEIGH AND MEASURE to LEARN what accurate portions are, you may be very surprised!

In addition to the meat - 2 large onions, 2 large green peppers, 2 eggs, ½ cup breadcrumbs, salt, pepper, garlic powder, parsley, oregano to taste.





Macronutrient breakdown In 1/8th : meaning although I make 16 portioned out mini loafs, I eat 2 as a serving, a male however may eat 3:
IN TWO: 201 calories, 6 grams of fat, 26 grams of protein, 10 g carbs
I have this picture as a meal option with ¼ cup of Cedar Foods ALL NATURAL Aegan Edamame Salad which contains: 80 calories, 3 grams of fat, 10 grams of carbs, 2 grams of fiber, and 4 grams of protein

MAKING THIS MEAL TOTAL:
281 calories, 9 grams of fat, 20 grams of carbs, 30 grams of protein, and 2 grams of fiber.

I choose to mix my meat half 93 % lean red meat and half 99% lean turkey because I find that with just 99% lean turkey it comes out very dry, and to be frank my husband won’t eat it – he says he can bounce it! LOL So, to accommodate healthy and tasty I mix. However if you needed to cut the red meat, lower the fat, you could try 99% lean turkey fully, add more seasonings to flavor, you may enjoy it. Worth giving it a try. I actually don’t mind it, but can’t lie that I like it mixed with the red meat better, and it’s a good compromise.

I’ve also see people add spinach or cheese to their meat loafs which sounds yummy, but I tend not to stray too much. I’m kinda boring, but it makes my shopping list easy, and my prep food work easy and it makes me more CONSISTENT. If you are the type to get fancier experiment, just try and figure out the calorie counts on thing. Or stay with green vegetables and spice those are always safe additions t healthy meals. My bulk staples in my fridge of prepare d food are the ONLY way I can consistently eat home cooked, non processed high protein meals so this is an easy BATCH recipe that holds well in Tupperware, and my whole family likes it.

HOPE EVERYONE HAS A WONDERFUL WEEKEND!! And I also hope you all have been perfect on your plans and consistent and busting it in the gym enough to enjoy a little something GUILT FREE ON SUPER BOWL SUNDAY!!

Spring SEMESTER! Sure as hell doesn't feel like SPRING!!

Well this BLOG is going to be all over the place - JUST warning ya - more so than usual LOL And the reason for that is... dun dun dun I'm back to SCHOOL! My dedicated blog, answer questions, surf the boards time is eaten by homework time. If this (FITNESS) was my full time gig (which maybe someday it will be), you best believe I would be on top of every question, every blog, every recipe, every picture, every documented workout, every idea, every motivational piece, like white on RICE. However my reality is I do personal training part time through my own business, I go to school part time, I have three children, a husband, a house, and I PRACTICE what I preach and workout 5 times a week, sometimes doubles! And I would GLADLY GLADLY crazily enough even add competing back into that mix if I can find the time, money, and support from my family. So again bear with me. I apologize if I don't answer every email, if I don't write every blog as I plan. But please keep sending them, as I will get to them as I can, and I enjoy the interactions! So thank you!

So let's first talk WEATHER! Hows the Weather? Well over the weekend and early this week my car read -3 yes NEGATIVE THREE. Now since I have had a car with a digital temp, which has been at least the last 5 or 6 years, I have never seen a negative show up on it. It was F-ing COLD!!! (excuse my language but it was!)



That's in fact to me far WORSE than the 60.3 inches of snowfall we have had so far this year in Boston!



Yes. That's Shaq.

My boot camp has kicked off and as expected is a BLAST! I love getting the texts, emails and Voice mails :
"I'm sore sore, I can't walk".
"Holy SORENESS!"
"I am peeing like crazy!"
"I am actually hungry when it's time to eat."
"I put a handful of chips in my mouth without thinking and SPIT them in the trash as soon as I thought of you. BAD HABIT!"
ALL music to a trainers ears :)

What about Me? Where I am fitness wise? Focused and LOVING IT. I am looking to purchase in home cardio equipment, not to replace my cardio time at the gym because honestly I enjoy getting out of the house, but to supplement it. With all this snow, we have had 5 snow days already this month, its not always "easy" to get out of the house for cardio and I'm at the point where it's not an option. If I wrote it in my planner for the week, IT WILL GET DONE. With my crazy schedule now with extra school work too I can't always afford to go to bed as early as I hope. When waking up at 4:35 for AM cardio I need to try to be in bed by 10:30. Well when I sometimes can't start homework till 9:00ish after the kids are asleep or I'm home from school, I can't always depend on making a decent bed time happen. And to me anything less than 6 hours sleep consistently while training, working, dealing with family life, and focusing on school is just counter productive. So having cardio at home to help with time management in the morning will help too. Let me just give you a "typical day" I'll give you a Wednesday, when I don't even have class, or clients, and the boys don't have school (Tuesdays and Thursdays are my crazier days lol) Maybe I'll break that down next blog:

"A Wednesday"

*AM CARDIO 5 - home for 6 shower ready for the day, eat meal 1
*Get the kids up, lunches, dressed and ready for school out of the house for 8:20 drop off my daughter at school
*Gym for lifting weights followed by Meal 2
*Then we usually schedule a play date or go to a play place with the boys, on the days we don't have errands to do or I don't have to train a client which sometimes we'll through in there as well - somewhere in there meal 3
*Pack my daughters dance bag and a MEAL for her as well because she stays and does her homework and eats in between classes
*Pick my daughter up from school 2:45 - drop her off at Dance for 3:30
*Home to do daily cleaning, laundry, get dinner ready (even though I cook batches for the week) I pretty much cook frequently as well, although hubby does help A LOT with cooking too, when he gets in his moods more so in the summer cause he loves his grill! But we go through a lot of food and although my staples may be made in the fridge I enjoy fresh hot something at night as a family, I try not to eat dinner out of tubberware if we can. Meal 4
*Then 7:15 I teach bootcamp for an hour and head back to dance to pick up my daughter from dance. Meal 5
*9:00 We're home, my husband usually has already done bed routines with the boys, so I just get my daughter in the shower and tuck in and read them a story and then 9:30 on I have quiet time. Now mind you I pretty much haven't seen my husband much all day, I need to shower again, AND I probably have homework, or client emails to get to. Hence why 10:30 hasn't been happening.

Now this is not a complaint of my life! Believe it or not it's EXACTLY how I want it!! I am involved in every step of my children's life which I want! I am pursuing my own business, SOMETHING I LOVE! And I am back in school because even though I could grow my business and be perfectly happy, I want something even more solid to fall back on. And education is priceless, it took me long enough to realize that. Honestly a huge goal for me is that I don't want my children to ever be able to say to me "well you didn't finish college and you turned out fine." And while I know some VERY SUCCESSFUL PEOPLE that I look up to that did not finish college, we live in a different time now. Kids cannot go to school for 12 years anymore, it's pretty much just 16 minimum. And if they're anything like me they'll like money far more than school and it's so easy to get wrapped up in making it when you're young and not focus on the big picture. So if NOTHING else I get out of my education it's to be a ROLE MODEL for my children.

With that said SCHOOL! This Semester I am taking Physiological Chemistry! Words cannot express the anxiety I have about this class. It's the reason I won't commit to much else this semester (LIKE COMPETING!) until I take my first mid term and know that I'm okay. I will stay up late nights, I will sacrifice every weekend I will do whatever it takes because of all my classes I have to take to get my degrees THIS CLASS is the only one haunting me. It looks like a foreign language to me, they may as well write it in Chinese because that's what it looks like to me.






So if I disappear of the face of the earth this semester, I'm not being dramatic, just focused. I hope I am making more of it than it is, but judging by the professor's introduction I don't think I am: He's going for his PHD In Chemistry and says: "I still struggle with it. It's not easy. It's a lot of work and you just have to keep working at it, and working at it, and working at it." Sounds fun huh? Albert Einstein himself said: "It's not that I'm so smart, it's just that I stay with problems longer." Now here's the kicker, if I were going for my bachelors and needed the class I could handle just passing. But because I am required to take this class to be accepted into the Radiology Technologist Program, I HAVE TO GET A B OR HIGHER to get into the program. No pressure right? LOL But enough of the freaking myself out talk: I WILL DO THIS!

Another class I'm taking is Philosophy. And I know I am going to offend MANY "intellectuals" when I say this, but - EASY CLASS. Any class that focuses on ideas verses true right or wrong answers works the brain in a different way, PERIOD. For me, its easier. One of our papers is debating what the meaning of education involves. To me personally ENGINEERS,DOCTORS, CHEMISTRY Professors, PHYSICS Professors, HIGHER MATH Professors, are the most intelligent people in the world. Philosophers are simply good speakers, or just enjoy hearing themselves talk. Just my opinion, it's no disrespect. I simply don't consider this as a class, more like a discussion to learn views. Interesting? Somewhat, yes. Educational? Debatable. And I do see it is good for people to learn to be more well rounded, but if you're interested in it, this is something you could easily learn on your own. Keep in mind this is coming from someone who actually enjoys discussions like this, I just can't imagine spending all that money to have a piece of paper that says I'm "educated" in it. But to each his own. From my recent Philosophy Reading: "Since the existence of God is either logically necessary or logically impossible, and we can show that it is not logically impossible, we must conclude that the existence of God is logically necessary. Therefore God necessarily exists." Maybe I'm just not that deep, but that to me does not sound like something an intelligent person would say, that sounds like something someone who wants to talk around an answer would say. But I digress.

Totally changing tracks another little Marriage Story :) : So I started to post this as a facebook status and stopped myself because I have the 10 minute rule: Sometimes I post when I'm upset and then feel like I really didn't need to vent that, and Ern says I THROW HIM UNDER THE BUS lol, so now I save it for something good!! haha So I started to post: "Nothing says honey I appreciate you being home with the kids, playing outside with them in the freezing cold and mounds of snow, cooking all their meals, cleaning the house top to bottom quite like walking across clean floors with your WET BOOTS!" But I stopped myself and I'm glad I did. Let me explain the scenario: Yesterday was a snow day and I thought I was going to be able to sleep in since the kids didn't have school. However 6 something in the morning, Ern comes up and says my cars stuck and I can't get it out, could you come out and help me and your Dad. So grumpily, I get dressed and go outside. It's freezing and snowing and we all salt, push, shovel, salt some more and finally push the car out. Ern goes off to work in the horrible snow and I go back in the house with the kids. Now he drove in the storm to work, had a normal day, worked hard all day and came home. Meanwhile I entertained 3 stir crazy kids! We played "hotel", Where I basically serve them LOL no different from a normal day just more fun cause it's my hotel LOL, We got all bundled up and played outside for an hour. The snow was so deep we had to shovel a path in the yard! We came in had lunch and then I cleaned like a maniac for two and a half hours. I mean gloves, on hands and knees, baseboards, tubs, toilets, floors the whole nine, the whole while trying to keep the kids from stepping on wet floors or peeing on cleaning toilets LOL no easy task. Then I started dinner BEFORE I had to head to class at 6. Ern comes home from work and is sitting at the table we said hello and he went upstairs to take a work call and THEN IT HAPPENED. I STEPPED IN WETNESS!!! WETNESS on my freshly cleaned floor? What was this? OMG!!! There in the kitchen, which means he walked ACROSS THE DINING ROOM hardwood that was sparkling clean, sat his WET BOOTS!! I literally felt my face get hot, and I so don't want to be that wife! However sometimes, instinct prevails. So I YELLED: "I just cleaned the HOUSE for two and a HALF HOURS and you just walked across the clean floors with YOUR WET BOOTS! SERIOUSLY?!?" Then I complained that the kids socks where gonna get wet and made a big huge dramatic ordeal and got down on my hands and knees again to clean it. He totally rolled his eyes, shrugged it off, and walked away (sometimes that's the best way to deal with me) but this time that reaction just pissed me off MORE. So I gave myself the 10 minutes - I didn't speak, I didn't update my status even though I wanted to because I knew so many housewives could relate, I just cooked without speaking a word... FUMING. And as I calmed down I heard him on the phone for work, and it hit me. Yes I had a busy day at home, but he drove to work TO BOSTON at that, in this weather. Worked 10 hours without blinking I'm sure it was cold and when the wind blew, snow went in his face, and I'm sure traffic was horrendous, and here he was still on the work phone even though he was home. And it wasn't like I was going to wait on him hand and foot the rest of the night. I had class so he was home with the kids to have dinner with them, clean up, and put them to bed by himself. And that was it, I wasn't mad anymore. Was it inconsiderate for him to walk across the floors? ABSOLUTELY. Did it warrant me flipping out? Probably not. LOL His Version of the day and my version of the day were totally different. Woman are from Venus, Men are from Mars and just leave it at that. Sometimes 10 minutes to cool down and think before you react can be a beautiful thing. Hey look at that, I'm growing up ;) Because on the flip side Ern's mind could think: "Nothing says I appreciate you working so hard for our family better than yelling at your husband the minute he walks in the door from along FRIGID SNOW DAY for forgetting to take of his boots." So every story has two sides, taking the time to realize that = PRICELESS. Just thought I'd share :)


I do have three meal idea blogs I want to work on, and the cellulite, and at home workout questions. I feel bad for not being able to get to them sooner, but I can't promise anything. As you can see from my sample day "free time" is SPORADIC. And I need to squeeze in time to PAINT my KITCHEN, do a little more decorating, and my daughter Bianca starts her dance competitions soon she has a full on rehearsal this Sunday. I will leave you with quote and hope everyone has an AMAZING WEEKEND!

"I believe in pink. I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in miracles." — Audrey Hepburn