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!
Friday, March 11, 2011
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!!!
Sunday, February 27, 2011
I AM AN OXYMORON: God's Purpose of Food and EXPLICIT LYRICS
Haha now this Blog will make you go huh? What an oxymoron Stephanie is. LOL And let me explain why. Well The first portion of it is actually a re-post from something my Husband posted. If you've followed along long enough, or know me from the boards, or in real life you know religion discussions are something I generally tend to either stear clear of OR have strong feelings about. I try not discuss it much because I feel it is such a PERSONAL issue. And well my husband does not like those who push religion even less than myself so its ironic that he found something that used the name God as the creator in it.
For the purpose of the blog take the word God out of the equation and replace it with creator, or Bob ;) whatever you need to fit your beliefs. Our lives and bodies are so intricate no one can deny that. This is a very interesting read:
It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... All before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...
God left us a great clue as to what foods help what part of our body!
God's Pharmacy! Amazing!
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... And YES, science now shows carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries
Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.
WHOLE NATURAL UNPROCESSED FOODS!!! FROM EVERY FOOD GROUP! It's WHAT OUR BODY NEEDS AND WHAT OUR BODIES WANT!
Think of everything listed here and then think of what the average American eats. Now think of all the medical problems that ensue. Interesting read indeed. Whether or not its just merely intricate unique interpretation, all of it actually rings true.
Now here's the oxy moron coming... before you think I've gone all organic crunchy granola religious on you which is in no way meant to be offensive because I say more power to healthy people! I am still through and through a determined gym rat at heart :) So after you eat all those healthy all natural healing foods... add in some protein and HIT THE WEIGHTS!!! And for some motivation watch this video! AWESOME SONG AND DR.DRE IS JACKED! And before anyone says well Dr. Dre's a celebrity he has a chef and a trainer, and is probably not natural, while all of that may be true he's still put in the work and he's no spring chicken, he just celebrated his 46th birthday!!! EXPLICIT LYRICS, but bad ass song!
For the purpose of the blog take the word God out of the equation and replace it with creator, or Bob ;) whatever you need to fit your beliefs. Our lives and bodies are so intricate no one can deny that. This is a very interesting read:
It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... All before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...
God left us a great clue as to what foods help what part of our body!
God's Pharmacy! Amazing!
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... And YES, science now shows carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries
Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.
WHOLE NATURAL UNPROCESSED FOODS!!! FROM EVERY FOOD GROUP! It's WHAT OUR BODY NEEDS AND WHAT OUR BODIES WANT!
Think of everything listed here and then think of what the average American eats. Now think of all the medical problems that ensue. Interesting read indeed. Whether or not its just merely intricate unique interpretation, all of it actually rings true.
Now here's the oxy moron coming... before you think I've gone all organic crunchy granola religious on you which is in no way meant to be offensive because I say more power to healthy people! I am still through and through a determined gym rat at heart :) So after you eat all those healthy all natural healing foods... add in some protein and HIT THE WEIGHTS!!! And for some motivation watch this video! AWESOME SONG AND DR.DRE IS JACKED! And before anyone says well Dr. Dre's a celebrity he has a chef and a trainer, and is probably not natural, while all of that may be true he's still put in the work and he's no spring chicken, he just celebrated his 46th birthday!!! EXPLICIT LYRICS, but bad ass song!
Thursday, February 24, 2011
Pool Time and Bikini Bodies Don't Really Go Together At My House!
Ahhhh School Vacation Week! I absoluteley Love it!! I am one of those moms that relishes in having my kids home. Yes some days I want to sell them to the highest bidder, but being home with them is what I do best. Well "being home" is a relative term because we are all too high energy to really lounge too much. We have been on the GO all week. Monday Boston for the day,then a sleepover. Tuesday - my daughter had double dance sessions. Wednesday we went to family swim and lunch. Today we went to a a plaster painting place and had friends over. And tomorrow its movies with friends! Did I mention, I LOVE VACATION WEEKS!!!
POOL TIME IN FEBRUARY! LOVE IT!
So yesterday when I took the kids to family Swim at the pool, It hit me. Why I always feel like I need to compete or do a photo shoot, or some type of challenge. I work damn hard for a nice "bikini body", and lets face it after three kids and as you start to get older (not that I'm saying I'm old so simmer down lol) just saying after 25 especially I've notices its NOT AS EASY. So I work so hard to hit a goal, feel and look a certain way, and for what? I'm married <3 the only one I'm trying to impress is my husband and frankly he's a likes a little meat on his girl's bones type of guy. So as much as he supports and likes lean, he loves 10 pounds heavier MUCH MORE. And then yesterday when I put on my two piece in February to go to family swim I was happy with what I saw, I felt comfortable. Of course I still have goals to hit but for the most part everything was at least where I wanted it to be haha But then I throw on a cover up shirt to wear in the pool over my bikini!! Why? Because I have three kids, three kids I LOVE to play with. I rough house in the pool, splash with, jump with, they hang on me, I let my husband throw me for their kicks, and as much as my body may be bikini ready, my bikinis are not built for MOMMY play in the pool, and I didn't want any wardrobe malfunctions LOL So all that hard work and boom I cover it up, because well, my lifestyle is not designed to lay around in a bikini all day and "look pretty". And I don't want it to be. I LOVE PLAYING IN THE POOL WITH MY KIDS!
I guess that's why I feel like I have this alter ego when I compete or model, it allows me to show off my hard work, it allows me to BASK in my body, my own "beauty", my confidence, it allows me to show a side of me that I enjoy showing even if not all the time. And it gives me a light at the end of the tunnel, a focus, a goal, an extra push to work harder. It's funny because I like to dress up, get dolled up and rock heels and long eye lashes with the best of em, however it is NOT ME 100% of the time. I enjoy my no make-up days. The days I don't blow dry my hair, and rock a t - shirt and jeans comfortably too. I guess I love to have my cake and eat it too. So whether I compete this summer, whether I have photo shoots, or whether I just lay around my pool covered up so I can cannon ball with the best of em, I'm still gonna set a goal.
This bikini body this was post twin boys, they were under a year, about 6 weeks POST COMPETITION so I was up a bit from stage weight, actually Ern and I went to Mexico that year sans kids and partied like rock stars before these pics were taken so I know this is a look I can easily maintain all summer, and this is my goal for Summer 2011, actually my goal for no later than June 1st. I am only 8ish pounds away from it and its 3 months away so I think I'm safe ;) And maybe this goal will bring other goals ;). My promise to myself this 2011 WAS CONTINUE TO DREAM BIG, and NOT be afraid to dream big. So even if I don't get every dream this year if I get 3 out of 10 I'm happy!
I watched an old video we shot back in 07 after the boys were born, we were contacted by a casting director to audition for WIFE SWAP and had shot a video for it, as I watched it one part that really stuck with me is one thing I said. I said "I have stopped telling people what my dreams are because I'm tired of them looking at me like I have 10 heads or like I'm crazy." And we both ended saying(Ern and I) that we didn't care! What we did worked for us and our family and that was all that mattered. And I'd like to believe we've stood by that. I stopped dreaming for a while. For a time there I just needed to focus enough to keep my head above water, but I am past that and have started dreaming again. And if you're gonna do it DREAM BIG!
I have this quote inside an old calendar that I used for a prep a few years ago and i just saw it the other day and it made me smile: "Once you become self-conscious, there is no end to it; once you start to doubt, there is no room for anything else."
So with that said I did two things this week that are incredibly what I would consider out of my league and will let the chips fall where they may. There is no harm in trying!!!! School vacation week is almost over and I have enjoyed the extra time home with my kids and all the fun,its going by way too fast!
I would be lying if I said I didn't feel like I was slacking a bit this week. I did everything for the most part, but with my schedule being so off and with so many plans it hasn't been 100%. Monday was not a cheat day and my family and I went to Boston for the day to take the kids to Disney on ice and then out to Fire and Ice for lunch. Now I did get only protein and veggies but I know it was prepared with a lot of oil and my portions were not "correct portions". My cardio got done this week, but I did not do AM cardio on an empty stomach ONCE this week, I know SO BAD. I totally slacked there. I couldn't pull myself to get up at 4:35 when I knew I didn't have to wake up with the kids. It got done, but AM for me makes a big difference at this point. So I plan to get back on track 1000% next week. I still feel great and my workouts have been great I just need a little more focus, this no set schedule thing doesn't work well for me, but I have so enjoyed my extra time with the kids!!
Another thing is I haven't taken progress pics yet. Its not even that I'm avoiding them I just haven't had time, or made it a priority but it is time. I like the mirror, I like the scale, I feel good, I even like my shadows (haha don't laugh you all know you check out your shadows in the bathroom when no one's looking) I just need to face the camera. PICS DON"T LIE! Who knows maybe I will share. Ummmm honestly doubtful, I'm more of a share when I have an after pic I like type person. But it will give me motivation to track better for the next few weeks.
On that Note a Crock Pot Healthy Recipe I made:
Chicken Tortilla Soup
It's easy, its yummy, it's high protein, and it makes in batches well.
If you are a little more calorie/carb sensitive the tortilla strips could be omitted.
Ingredients:
1 lb boneless skinless chicken breast
2 cans (15 oz each) diced tomatoes undrained
1 can (4oz) chopped mild green chilies
1/2 cup 99% fat free chicken broth
1 medium yellow onion
2 cloves garlic, minced
1 tsp ground cumin
Salt and pepper to taste
4 corn tortilla strips slices into 1/4 inch strips
2 tbs chopped fresh cilantro
1/2 cup shredded Monterey Jack Cheese
1 avocado, peeled, diced, and tosses with lime juice to prevent browning
Directions:
1. Place Chicken in Crockpot. Combine Tomatoes with juice, chillies, broth, onion, garlic and cumin in small bowl pour over chicken
2. Cover; cook on LOW 6 hours. Remove chicken shred with two forks. Return to liquid, adjust seasonings to taste and add more broth if necessary.
3. Just before Serving add tortillas and cilantro to crock pot. Stir to blend. Serve in soup bowls, topping each serving with cheese, avocado, and a squeeze of lime.
And then I batched it up in Tupperware so all week we had WARM, healthy, home cooked soup.
Makes 6 servings - One Serving = 254 Calories, 10g fat, 22 g protein, 19g carbs, 5g fiber
POOL TIME IN FEBRUARY! LOVE IT!
So yesterday when I took the kids to family Swim at the pool, It hit me. Why I always feel like I need to compete or do a photo shoot, or some type of challenge. I work damn hard for a nice "bikini body", and lets face it after three kids and as you start to get older (not that I'm saying I'm old so simmer down lol) just saying after 25 especially I've notices its NOT AS EASY. So I work so hard to hit a goal, feel and look a certain way, and for what? I'm married <3 the only one I'm trying to impress is my husband and frankly he's a likes a little meat on his girl's bones type of guy. So as much as he supports and likes lean, he loves 10 pounds heavier MUCH MORE. And then yesterday when I put on my two piece in February to go to family swim I was happy with what I saw, I felt comfortable. Of course I still have goals to hit but for the most part everything was at least where I wanted it to be haha But then I throw on a cover up shirt to wear in the pool over my bikini!! Why? Because I have three kids, three kids I LOVE to play with. I rough house in the pool, splash with, jump with, they hang on me, I let my husband throw me for their kicks, and as much as my body may be bikini ready, my bikinis are not built for MOMMY play in the pool, and I didn't want any wardrobe malfunctions LOL So all that hard work and boom I cover it up, because well, my lifestyle is not designed to lay around in a bikini all day and "look pretty". And I don't want it to be. I LOVE PLAYING IN THE POOL WITH MY KIDS!
I guess that's why I feel like I have this alter ego when I compete or model, it allows me to show off my hard work, it allows me to BASK in my body, my own "beauty", my confidence, it allows me to show a side of me that I enjoy showing even if not all the time. And it gives me a light at the end of the tunnel, a focus, a goal, an extra push to work harder. It's funny because I like to dress up, get dolled up and rock heels and long eye lashes with the best of em, however it is NOT ME 100% of the time. I enjoy my no make-up days. The days I don't blow dry my hair, and rock a t - shirt and jeans comfortably too. I guess I love to have my cake and eat it too. So whether I compete this summer, whether I have photo shoots, or whether I just lay around my pool covered up so I can cannon ball with the best of em, I'm still gonna set a goal.
This bikini body this was post twin boys, they were under a year, about 6 weeks POST COMPETITION so I was up a bit from stage weight, actually Ern and I went to Mexico that year sans kids and partied like rock stars before these pics were taken so I know this is a look I can easily maintain all summer, and this is my goal for Summer 2011, actually my goal for no later than June 1st. I am only 8ish pounds away from it and its 3 months away so I think I'm safe ;) And maybe this goal will bring other goals ;). My promise to myself this 2011 WAS CONTINUE TO DREAM BIG, and NOT be afraid to dream big. So even if I don't get every dream this year if I get 3 out of 10 I'm happy!
I watched an old video we shot back in 07 after the boys were born, we were contacted by a casting director to audition for WIFE SWAP and had shot a video for it, as I watched it one part that really stuck with me is one thing I said. I said "I have stopped telling people what my dreams are because I'm tired of them looking at me like I have 10 heads or like I'm crazy." And we both ended saying(Ern and I) that we didn't care! What we did worked for us and our family and that was all that mattered. And I'd like to believe we've stood by that. I stopped dreaming for a while. For a time there I just needed to focus enough to keep my head above water, but I am past that and have started dreaming again. And if you're gonna do it DREAM BIG!
I have this quote inside an old calendar that I used for a prep a few years ago and i just saw it the other day and it made me smile: "Once you become self-conscious, there is no end to it; once you start to doubt, there is no room for anything else."
So with that said I did two things this week that are incredibly what I would consider out of my league and will let the chips fall where they may. There is no harm in trying!!!! School vacation week is almost over and I have enjoyed the extra time home with my kids and all the fun,its going by way too fast!
I would be lying if I said I didn't feel like I was slacking a bit this week. I did everything for the most part, but with my schedule being so off and with so many plans it hasn't been 100%. Monday was not a cheat day and my family and I went to Boston for the day to take the kids to Disney on ice and then out to Fire and Ice for lunch. Now I did get only protein and veggies but I know it was prepared with a lot of oil and my portions were not "correct portions". My cardio got done this week, but I did not do AM cardio on an empty stomach ONCE this week, I know SO BAD. I totally slacked there. I couldn't pull myself to get up at 4:35 when I knew I didn't have to wake up with the kids. It got done, but AM for me makes a big difference at this point. So I plan to get back on track 1000% next week. I still feel great and my workouts have been great I just need a little more focus, this no set schedule thing doesn't work well for me, but I have so enjoyed my extra time with the kids!!
Another thing is I haven't taken progress pics yet. Its not even that I'm avoiding them I just haven't had time, or made it a priority but it is time. I like the mirror, I like the scale, I feel good, I even like my shadows (haha don't laugh you all know you check out your shadows in the bathroom when no one's looking) I just need to face the camera. PICS DON"T LIE! Who knows maybe I will share. Ummmm honestly doubtful, I'm more of a share when I have an after pic I like type person. But it will give me motivation to track better for the next few weeks.
On that Note a Crock Pot Healthy Recipe I made:
Chicken Tortilla Soup
It's easy, its yummy, it's high protein, and it makes in batches well.
If you are a little more calorie/carb sensitive the tortilla strips could be omitted.
Ingredients:
1 lb boneless skinless chicken breast
2 cans (15 oz each) diced tomatoes undrained
1 can (4oz) chopped mild green chilies
1/2 cup 99% fat free chicken broth
1 medium yellow onion
2 cloves garlic, minced
1 tsp ground cumin
Salt and pepper to taste
4 corn tortilla strips slices into 1/4 inch strips
2 tbs chopped fresh cilantro
1/2 cup shredded Monterey Jack Cheese
1 avocado, peeled, diced, and tosses with lime juice to prevent browning
Directions:
1. Place Chicken in Crockpot. Combine Tomatoes with juice, chillies, broth, onion, garlic and cumin in small bowl pour over chicken
2. Cover; cook on LOW 6 hours. Remove chicken shred with two forks. Return to liquid, adjust seasonings to taste and add more broth if necessary.
3. Just before Serving add tortillas and cilantro to crock pot. Stir to blend. Serve in soup bowls, topping each serving with cheese, avocado, and a squeeze of lime.
And then I batched it up in Tupperware so all week we had WARM, healthy, home cooked soup.
Makes 6 servings - One Serving = 254 Calories, 10g fat, 22 g protein, 19g carbs, 5g fiber
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