Different things motivate us at different times for different reasons. Sometimes its a picture, maybe a quote, a person. For me often a song. At one point in time the beginning of the PS3 madden game use to be one of the most motivating clips for me... seriously (no I am not a high college kid just rambling haha... maybe I'll share the clip sometime and if you're in the aggressive mindset you will see what I mean.) I relate "the gym" or my time spent alone there with so many things other than just my body. At the risk of sounding cliche` I relate it to my mind, to my soul, to serenity, to peace. I relate it to my confidence, to determination, to energy, to health (both mental and physical), to goals... it encompasses so many aspects of my life. Therefore when I look for motivation or inspiration it too can motivate, inspire or just simply touch other aspects of my life.
I am drawn to anyone or anything outside of the box. I am drawn to talent, purity, simplicity, and complexity at the same time. Certain people just radiate this feeling and this performance and song does for me. Doesn't hurt that her confidence and bod to rock this outfit and sing while hanging upside down spinning and dipped in water, to me makes her a bad ass!!
This was some great cardio music tonight!
Thursday, October 28, 2010
Monday, October 25, 2010
Good habits are hard to keep and bad habits are hard to break! They say it takes about 6 weeks to make and keep a good habit, but why does it feel like it only takes about 3 days to break it and lose it? The good ole gallon jug of water. Sometimes colored (makes for interesting conversation), sometimes with lemons floating in it, but always by your side like a loyal puppy when you are into fitness. Why is water so important? Is it a myth? What does it really do? I have found (especially with the over 40 generation) if you're not use to drinking lots of water it can seem like a nuisance. You may wonder why would I carry around water, so I have to pee more? Sounds like a pain in the butt. Seems easier to just drink when you're thirsty.
But the benefits far outweigh the inconvenience. Some people love fresh cold water. They find it refreshing and its not a project at all to get it down. For me it always has been work. Diet Pepsi I can drink all day long but water I have to remind myself to stay on top of. When I make it HABIT it was done easily but when I fall out of forcing myself my water consumption quickly dwindles and I can see and feel the difference. As I'm back to making it a habit, I'm cheating a little with some flavored water right now, but I say whatever you have to do to get it down drink it! Here is a little info sheet I always add into my new clients packets on the importance of water and how much. It could use some updating even, but for the purpose of instilling YOU HAVE TO DRINK WATER especially when trying to lose fat, for now it'll do the trick.
Water
Why Is IT SO Important?
Water is the single most important nutrient that our body needs to run at its optimal level. Our body's content consists of mostly water. Water is so important for many reasons. It is responsible for millions of internal chemical reactions and bodily functions. Did you know that human beings could live around 5 weeks without protein, carbohydrates, and fats, but only 5 days without water (in a moderate climate)? Water also aids in cleansing our body of toxins and pollutants, it fights against fatigue, helps lubricate joints, and not to mention it's great for our skin. One of the things we take most for granted, water plays a very important role in permanent weight loss. It aids in suppressing the appetite naturally and in metabolizing stored fat.
Studies show that a decrease in water intake may cause fat deposits to increase, while an increase in water can actually reduce the fat deposits in the body. The kidneys do not function properly without enough water and when this occurs, some of their function is passed on to the liver. The liver works to metabolize stored fat into usable energy for the body, so if the liver has to help the kidneys, it cannot function effectively and consequently metabolizes less fat. Thus, fat remains stored in the body and weight loss will stop. People who are prone to water retention often think that reducing their water intake will help to remedy this problem. Actually, the opposite occurs. The body perceives a lack of water as a threat to its survival so it attempts to hold on to every drop. Water is then stored in spaces outside the body's cells, causing swollen feet, hands, and legs. The best way to overcome excess water retention is to give the body what it needs - plenty of water.
**It is especially important to drink water before, during, and after exercise. If our bodies are not fully hydrated we may experience fatigue, headaches, and muscle cramps. Because we can lose up to 2 quarts of water per hour during exercise, it is vital to continually replenish our bodies with water.
How Much Water is Enough?
First start by not thinking of water as something you drink only when you’re thirsty, think of it as something your body needs 24 –7! Your main beverage should be water, bring a water bottle with you everywhere. It is recommended we get at least 64 ounces a day (8 glasses) but if you drink more that’s excellent! An easy rule of thumb is to divide your weight in half to determine how many ounces of water you need to drink daily. Caffeine works as a diuretic, so for every beverage with caffeine you consume you must drink an extra glass of water. DRINK UP!!
But the benefits far outweigh the inconvenience. Some people love fresh cold water. They find it refreshing and its not a project at all to get it down. For me it always has been work. Diet Pepsi I can drink all day long but water I have to remind myself to stay on top of. When I make it HABIT it was done easily but when I fall out of forcing myself my water consumption quickly dwindles and I can see and feel the difference. As I'm back to making it a habit, I'm cheating a little with some flavored water right now, but I say whatever you have to do to get it down drink it! Here is a little info sheet I always add into my new clients packets on the importance of water and how much. It could use some updating even, but for the purpose of instilling YOU HAVE TO DRINK WATER especially when trying to lose fat, for now it'll do the trick.
Water
Why Is IT SO Important?
Water is the single most important nutrient that our body needs to run at its optimal level. Our body's content consists of mostly water. Water is so important for many reasons. It is responsible for millions of internal chemical reactions and bodily functions. Did you know that human beings could live around 5 weeks without protein, carbohydrates, and fats, but only 5 days without water (in a moderate climate)? Water also aids in cleansing our body of toxins and pollutants, it fights against fatigue, helps lubricate joints, and not to mention it's great for our skin. One of the things we take most for granted, water plays a very important role in permanent weight loss. It aids in suppressing the appetite naturally and in metabolizing stored fat.
Studies show that a decrease in water intake may cause fat deposits to increase, while an increase in water can actually reduce the fat deposits in the body. The kidneys do not function properly without enough water and when this occurs, some of their function is passed on to the liver. The liver works to metabolize stored fat into usable energy for the body, so if the liver has to help the kidneys, it cannot function effectively and consequently metabolizes less fat. Thus, fat remains stored in the body and weight loss will stop. People who are prone to water retention often think that reducing their water intake will help to remedy this problem. Actually, the opposite occurs. The body perceives a lack of water as a threat to its survival so it attempts to hold on to every drop. Water is then stored in spaces outside the body's cells, causing swollen feet, hands, and legs. The best way to overcome excess water retention is to give the body what it needs - plenty of water.
**It is especially important to drink water before, during, and after exercise. If our bodies are not fully hydrated we may experience fatigue, headaches, and muscle cramps. Because we can lose up to 2 quarts of water per hour during exercise, it is vital to continually replenish our bodies with water.
How Much Water is Enough?
First start by not thinking of water as something you drink only when you’re thirsty, think of it as something your body needs 24 –7! Your main beverage should be water, bring a water bottle with you everywhere. It is recommended we get at least 64 ounces a day (8 glasses) but if you drink more that’s excellent! An easy rule of thumb is to divide your weight in half to determine how many ounces of water you need to drink daily. Caffeine works as a diuretic, so for every beverage with caffeine you consume you must drink an extra glass of water. DRINK UP!!
Sunday, October 24, 2010
I feel like a tiny bird with a big song
If there are two things that I am it is always busy and always joyful! Okay so no one is ALWAYS anything... I will rephrase if there are two things I am mostly it is mostly busy and mostly joyful. I am a tiny bird with a big song. I am the little bird far away on the branch that you think cannot possibly be making that loud beautiful noise... Why is it so joyful? Where does that big sound come from in that little bird? That is me :)
I cannot believe I have abandoned blogging completely since June... yes JUNE was my last one! Not even going to try and regroup just hop skip and a jump and back on because it involves so much painting, decorating, starting school, kids starting school, summer vacation, all great things but easily were blogs in themselves I didn't have time to do. But why did I feel a pull to come back to blogging? Same reason as always. My own personal time to reflect, dwell, ponder, and wellll just vent and write. With school work now I am actually up to my eyeballs in work and writing so I thought no way I'd want to write more! But its different when you can't type as fast as your brain is thinking because its about your life. Being assigned a topic doesn't give you the same rush haha thats why its called school WORK.
Anywhoo where I am at: I am back to juggling a new schedule and trying to find my balance and happy place. I am in school. I am working part time and taking a few clients, my boys are in pre school and my daughter is in middle school with many activities after school including a competitive dance team. My husband and father are my back up glue that hold this whole schedule together. At first I had abandoned being really good with preparing and bring all my food for the first few weeks I was slightly overwhelmed but I quickly realized that grabbing stuff on the go unorganized is not only so bad for you my energy levels are crap when I don't eat balanced and well, but it adds up QUICKLY. What a waste of money. I quickly have gotten back into preparing my food, but I did drop a regimented cardio schedule... something had to give with the onset of new hours and that was it. This week though I have regimented slightly more now that I'm adapting better and that is where my new little boost came in.
Gonna take my own pressure off and keep my blogs short and sweet... if I don't get too wrapped up I may be more inclined to post more often and no pressure to fill in SOOOOO MUCH at once.
So the plan... back tomorrow for a journaling type of my day workout cardio food and activities :)
HAPPY FALL ALL!!!
I cannot believe I have abandoned blogging completely since June... yes JUNE was my last one! Not even going to try and regroup just hop skip and a jump and back on because it involves so much painting, decorating, starting school, kids starting school, summer vacation, all great things but easily were blogs in themselves I didn't have time to do. But why did I feel a pull to come back to blogging? Same reason as always. My own personal time to reflect, dwell, ponder, and wellll just vent and write. With school work now I am actually up to my eyeballs in work and writing so I thought no way I'd want to write more! But its different when you can't type as fast as your brain is thinking because its about your life. Being assigned a topic doesn't give you the same rush haha thats why its called school WORK.
Anywhoo where I am at: I am back to juggling a new schedule and trying to find my balance and happy place. I am in school. I am working part time and taking a few clients, my boys are in pre school and my daughter is in middle school with many activities after school including a competitive dance team. My husband and father are my back up glue that hold this whole schedule together. At first I had abandoned being really good with preparing and bring all my food for the first few weeks I was slightly overwhelmed but I quickly realized that grabbing stuff on the go unorganized is not only so bad for you my energy levels are crap when I don't eat balanced and well, but it adds up QUICKLY. What a waste of money. I quickly have gotten back into preparing my food, but I did drop a regimented cardio schedule... something had to give with the onset of new hours and that was it. This week though I have regimented slightly more now that I'm adapting better and that is where my new little boost came in.
Gonna take my own pressure off and keep my blogs short and sweet... if I don't get too wrapped up I may be more inclined to post more often and no pressure to fill in SOOOOO MUCH at once.
So the plan... back tomorrow for a journaling type of my day workout cardio food and activities :)
HAPPY FALL ALL!!!
Saturday, June 12, 2010
HAPPY JUNE!
So we are in the new house, I am four weeks into my little challenge, and my daughter is rounding the end of her school year and the beginning of summer. Lot of new stuff going on as well. I am OFFICIALLY back do doing some part time personal training on the side. This has always, and will always be a passion of mine. I had done it for years and taken a slight break because with the scheduling, personal goals, and new twins it just didn't fit. Now it makes perfect sense again. My schedule is a little more flexible and a very close friend of mine who was the head trainer at Powerhouse who hired me there, then went onto open her own studio and recruited me there, has since closed her studio and is relocating. She has some of her clients who need someone to replace her and it just fits. If it were different timing (like my kids were older) I would have entertained more the idea of taking over the studio for her, but for now this option fits into my life. For those of you who know nothing about my training background here's a little of what I've done and what I prefer...
I have experience in one on one personal training, as well as group circuit training. I also have experience teaching group ex (more resistance type classes - like body pump than "cardio classes"), bootcamp style classes, and am looking to add SPIN certification to my list. I have taught in a gyms/wellness center, as well as some in home settings on my own. I have a naturally outgoing and enthusiastic personality and enjoy motivating and sharing my knowledge. On top of training knowledge, I also am experienced and comfortable with nutrition plans, calorie counts, and macro nutrient break downs. I am comfortable working with all different levels and needs... whether its a wife/mother, male/athlete, older client with limitations, or younger client with sports specific needs. I have covered everything from weight loss, to heart health being the focus, to lean muscle building. I also have worked at a gymnastics academy for three years both teaching and managing the facility, so am comfortable with childrens fitness and conditioning as well. I also was hired one year to teach "gym class" at my daughters pre school. As you can see for a period in time every where I went and everything I did revolved around fitness, it never ever felt like a "job" to me. And I'm excited to be getting back to that even if its not full time since I do have a small litter of children now lol
I have experience in one on one personal training, as well as group circuit training. I also have experience teaching group ex (more resistance type classes - like body pump than "cardio classes"), bootcamp style classes, and am looking to add SPIN certification to my list. I have taught in a gyms/wellness center, as well as some in home settings on my own. I have a naturally outgoing and enthusiastic personality and enjoy motivating and sharing my knowledge. On top of training knowledge, I also am experienced and comfortable with nutrition plans, calorie counts, and macro nutrient break downs. I am comfortable working with all different levels and needs... whether its a wife/mother, male/athlete, older client with limitations, or younger client with sports specific needs. I have covered everything from weight loss, to heart health being the focus, to lean muscle building. I also have worked at a gymnastics academy for three years both teaching and managing the facility, so am comfortable with childrens fitness and conditioning as well. I also was hired one year to teach "gym class" at my daughters pre school. As you can see for a period in time every where I went and everything I did revolved around fitness, it never ever felt like a "job" to me. And I'm excited to be getting back to that even if its not full time since I do have a small litter of children now lol
So that's that. Anyone interested in anything please message me for details, availability, rates, or just to chat goals. Over the next week I will start posting piece by piece my info on things I have written over the years that I go over with each and every new client. Its all saved on my main computer which being in the new house is not hooked up yet until my office is set so bare with me. People always say that should be top secret. That's how you make your money, not sharing too much. But I disagree, I truly want clients to LEARN. Eat, sleep, and breathe a healthy lifestyle or at the very least "healthier". I'm not here to hide anything from you. I am simply a motivator, making you accountable, and pushing and instructing you... I am no "GURU" or saint FITNESS. You have to learn and make it your own for it to truly work. So that's why I share so much... on my blog, in emails, on the phone etc. all for FREE, because that is not what you pay for... yes you pay for the knowledge, the tools, but most importantly you pay for the accountability, support, and direction. You can go out and buy a South Beach Diet book read it cover to cover, but what's it do for you if you don't do it? Same with exercise dvd or even gym memberships... if they collect dust on the shelf, what's it do for you?
As a trainer you will either love me or hate me, there's no in between. I don't need to yell, scream or belittle. But I do have to open your eyes to the truth, to the myths, and the excuses. I do have to hold you accountable and make you face yourself. It's more mental than physical, I say so often. So anyways, as you can see I could go on and on and on about this. I'm very passionate about it and I feel that it is what makes me different... I genuinely ENJOY seeing people do what they WANT TO, and if I can help, I'm tickled pink. See doesn't even sound like a "job"? But I also am not in it to be a billionaire and really only want clients who are READY to receive help. Who are ready to face themselves. Who are ready to change. It could be a little change, it could be a big change, but I feel success comes from word of mouth. I want to be happy with you and you happy with me, so we'll always make sure we're on the same page before starting a program.
I am looking for "walking billboards" to build clientele... so anyone serious and interested PLEASE email ASAP! What is a walking billboard? Well time to build my portfolio again and get the name back out in the community. So doing a very discounted 8 week program for a transformation type client program... before and afters, measurements, the whole nine, and discounted so you can achieve your goals inexpensively and spread the word... word of mouth is EVERYTHING, its how I've always gotten clients.
I am looking for "walking billboards" to build clientele... so anyone serious and interested PLEASE email ASAP! What is a walking billboard? Well time to build my portfolio again and get the name back out in the community. So doing a very discounted 8 week program for a transformation type client program... before and afters, measurements, the whole nine, and discounted so you can achieve your goals inexpensively and spread the word... word of mouth is EVERYTHING, its how I've always gotten clients.
So back to me.... first house... well we're here, it's not organized or completely situated but it's getting there. We've started outside cleaning up the yard, powerwashing and staining the deck (well I bought the stain a week ago but the weathers not cooperating), hubby's rebuilding the front porch, and most importantly we've set up the GRILL!! Healthy grilled food outside all summer it doesn't get any better! And the BONUS... I DON"T HAVE TO COOK!!!
The challenge... moving week was BADDDDD okay not bad enough to warrant 5 Ds, but not good. I actually did really good at first, but truthfully Memorial day weekend I unraveled a little, I had some little extras that I truly KNEW better than doing. And of course I played with the scale genies head and my own... I closed my eyes crossed my fingers and I didn't gain... I thought WOOO I'm in the clear... yeah nothing works like that lol I should know better. So I got right back on track, BUSTED but with nutrition, and exercise... and surprise, surprise, damn scale wouldn't budge!! Scale Genies - ONE... ME - ZERO ... I shall not taunt them again lol. Now I knew going in that this 8 weeks was not going to be miraculous, but I also don't want it to be for nothing, so focus is BACK.
I had "scheduled cheat meals" but they're messing me up! When I contest diet I've only taken cheats far into the diet when told to and at that point your heads so in it, it's actually hard to cheat (mentally) so you cheat your one meal and then get back on. When I've done my own prep I've never even taken them, never felt like I needed them or wanted them. Doing this challenge my heads not 100% "contest mode" and my cheats have wavered badly. That needs to and has been rectified, there's no need to ruin a whole week! With that said I did lose another two pounds totaling 5 pounds since I started. Now that does not sound like much at all, it's really not... BUT with moving I'm using this as an outlet to not slip up too badly and losing is better than not. Also since Jan 1st I've already lost 19 lbs BEFORE starting this challenge lol yes I was indeed sloppy fluffy lol so it's not like I'm on the first 10 pounds that come off easy I'm actually close to the last 10 before I would switch to contest prep mode, so its not easily falling off here, and I'm doing it properly to try to ensure its fat and not muscle... when theses few pounds drop they do stick, versus that weight bounce as well. I also am down I think another inch and half total off my hips and waist but don't quote me on that because I can't find my original book with my measurements. I'll find it before the challenge is over its in one of my "miscellaneous boxes" lol
On lifting notes... I am feeling stronger again and that's great considering I don't have a lifting partner for spots and I am doing a considerable amount of cardio (for me) and my energy has not been the greatest, so considering, all in all I have been happy with workouts.
I had "scheduled cheat meals" but they're messing me up! When I contest diet I've only taken cheats far into the diet when told to and at that point your heads so in it, it's actually hard to cheat (mentally) so you cheat your one meal and then get back on. When I've done my own prep I've never even taken them, never felt like I needed them or wanted them. Doing this challenge my heads not 100% "contest mode" and my cheats have wavered badly. That needs to and has been rectified, there's no need to ruin a whole week! With that said I did lose another two pounds totaling 5 pounds since I started. Now that does not sound like much at all, it's really not... BUT with moving I'm using this as an outlet to not slip up too badly and losing is better than not. Also since Jan 1st I've already lost 19 lbs BEFORE starting this challenge lol yes I was indeed sloppy fluffy lol so it's not like I'm on the first 10 pounds that come off easy I'm actually close to the last 10 before I would switch to contest prep mode, so its not easily falling off here, and I'm doing it properly to try to ensure its fat and not muscle... when theses few pounds drop they do stick, versus that weight bounce as well. I also am down I think another inch and half total off my hips and waist but don't quote me on that because I can't find my original book with my measurements. I'll find it before the challenge is over its in one of my "miscellaneous boxes" lol
On lifting notes... I am feeling stronger again and that's great considering I don't have a lifting partner for spots and I am doing a considerable amount of cardio (for me) and my energy has not been the greatest, so considering, all in all I have been happy with workouts.
So now with four weeks down and four to go I am getting serious about the water situation, I am one who usually doesn't care about water weight until the very end. I just don't see the point of trying to fight to keep it off the entire time you're dieting unless you just want to for vanity's sake, well now, yes, I have hit vanity's sake - it is summer time!... so I will start my day with lemons in my water and end it with asparagus (natural diuretic).
Other changes I will make... I have been completely supplement and stimulant free.. these last four weeks I am adding a little fat burner, and fish oil pills... opting with ALR Venom because I know I tolerate it well and it's only one pill, twice a day... it doesn't give me the shakes or make me crash and for me that's more vital than almost anything else. I also am adding an hour of cardio total to the week making it 6 hours total AND at least 3 sessions MUST be AM cardio on an empty stomach. I will update after a week of these changes and go from there. I see in my future the next week I may start cycling in some lower carb days as right now I am still pretty moderate and consistent with my carbs.
Other changes I will make... I have been completely supplement and stimulant free.. these last four weeks I am adding a little fat burner, and fish oil pills... opting with ALR Venom because I know I tolerate it well and it's only one pill, twice a day... it doesn't give me the shakes or make me crash and for me that's more vital than almost anything else. I also am adding an hour of cardio total to the week making it 6 hours total AND at least 3 sessions MUST be AM cardio on an empty stomach. I will update after a week of these changes and go from there. I see in my future the next week I may start cycling in some lower carb days as right now I am still pretty moderate and consistent with my carbs.
So few little tips I have found and will share... Kellogs makes a protein fiber water... little flavor packets you mix with your water (I like pink lemonade) 5 g of protein and 5 g of fiber! Also if I'm in a pinch or just feel like a little "treat" I will treat with Boston Market for lunch 1/4 white chicken (no skin), red skin garlic dill potatoes, and green beans - 440 calories, 11g fat, 31g carbs, 55 g protein, 6 g fiber! Again, it's a treat. It's take out, so it's high sodium (water weight) and higher unhealthier fat than home cooked, but not a bad option. Its good to know your options and make an educated choice verses something on a whim that you may think is on the "healthy side". Protein drinks I swear by: Isopure lemon teas... anyone who knows how I am, I do not enjoy spending money frivolously, especially on unnecessary supplement, but the protein drinks are staples for me. They're easy, to me they taste good (I am very picky) and where else can I drink 20 g of protein by just popping a top for $1.66 a serving? Put on ice I feel like its a nice tea treat... honestly. Paired with a handful of almonds its a perfect between meal snack or "mini meal".
Next blog cause I have rambled far too long now... Some Meal samples and maybe a workout sample... Hope everyone has a great weekend!!
Next blog cause I have rambled far too long now... Some Meal samples and maybe a workout sample... Hope everyone has a great weekend!!
Friday, May 28, 2010
Last update from this House :)
Why on earth did I choose to do a transformation challenge amongst this madness?? Because it is my piece of me that reminds me my madness is beauty. It is my perfect. And part of my perfect is taking control of my body, mind, and spirit. So it keeps me focused. Will I get the best results right now with all my craziness? Honestly probably not. But I will work it!!!
So this past Tuesday was officially two weeks AND I tracked my progress. Down three pounds and an inch off my hips and a inch off my waist. I should be happier, but because I did have some slip ups and mess ups and have not officially starting tracking calories macros/meals yet I feel like I'm floundering slightly. I will say honestly most of that progress came from week one. As week two I had my monthly friend, and had some diet ooppppssss AND missed about 45 minutes worth of cardio that week due to extreme time restraints with work and my princess' encompassing dance recital week.
I also did have a scheduled cheat meal on Saturday night but that "meal" turned into a little more than one meal if I'm being honest. It was more like a 6 hr cheat :/ NOT an entire stuff fest but def more chocolate than I had planned... damn you mini twix bars! So it started with after the recital I brought my protein shake and a piece of fruit and had that. Totally did not fill me up at all, and then I went food shopping for dinner Saturday night (never go food shopping hungry and never go on the 2nd day of your little friend - that's where the mini twix bar episode came from... oh AND some little coffee rolls filled with caramel!) Seriously, I didn't even wait to get home to eat them, I ate them in the car!! I felt like I needed over eaters anonymous at that point lol it was like a little voice said EAT IT, EAT IT!! My daughter was looking at me like I was an alien because I have not been like that with junk in quite some time, but we all have our moments.
My baby girl requested her favorite meal to celebrate her dance recital so I was making stuffed shells (I stuff mine with Italian sausage in the mix, so yummy) Garlic bread and salad. Followed by a vanilla and chocolate checker board cake with chocolate ganache dripping down it and M & M chocolate chip cookies. Oh and we roasted some marshmallows by the fire and had some Coconut M& Ms, which I don't like by the way lol thank goodness. So yeah it was a lot of junk, more than I "planned". BUT I had a great day with the family and got right back on track the next day with Nutrition and legs and cardio that Sunday! It was a scheduled cheat, but I would have liked to contain it a little more to like a 3 hour period. I did end up holding myself off on the wine, which was hard. I really wanted a glass by the fire. But my goal is to avoid the alcohol all together for the 8 weeks. A cheat meal is one thing, but alcoholic beverages are another. And I may do a whole blog later on the affects of alcohol while dieting... far worse than anything you can eat, and it has very little to do with the actual calories.
So onto this week... I usually reset my brain in two week phases. Regroup, refocus, download some new songs, write out some new workouts, change the diet, change the cardio, and set a goal for the next two weeks. But this week is going to have to be a slight floater week. I have not missed the gym or had any slip ups with food, BUT this is official moving week at our house. I can't say I've been focused on anything but that. It has been nothing but packing, cleaning, taking loads over to the new house every night. Canceling utilities, sending final bills, changing our addresses. It's before work, it's after work, at work. Anyone who has moved knows how consuming it is . And then anyone who has done it with three kids WELLLL you know! lol OH yeah and to boot it has been up to 100 degrees here almost all week (GREAT moving weather!)
Wednesday night I came home from the gym and my husband had taken apart all the beds and put the mattresses on the floor and it was like a giant ROMPA ROOM for the kids! I walked in and they were literally SPRINTING BACK AND FORTH through the house yelling "RUN FOR YOUR LIVES YOU GIANT PANSIES!" (lol Madagascar) My little guy Broderick told me our house was messy and asked me to clean it up lol even he can't take it and he's not even 4!! BUT soon we will be settled and in our new house :) its just part of the process.
I did get a kick out of cleaning out my kitchen cabinets though... I had typical mommy baking stuff in one cabinet, then about 30 supplement bottles in the other lol I have TWO ICIE CONE Machines AND a tub of dream tan in my kitchen (talk about a fitmomma lol)
So I am still on this journey! As of Saturday we will spend our first night in the new house. As of Sunday come hell or high water I will REFOCUS, REGROUP, and establish a more solid plan and goals. It's not like I haven't progressed. 3 lbs and two inches in two weeks I will take, but I want TO FEEL like I am challenging myself a little more. I did put on my "little shorts". You know those shorts we have from our "tiny summers" lol. These shorts I haven't wore since summer of 08 right after I was getting ready for Jr. Nats, I haven't even attempted to get my big butt in them cause I just wasn't feeling it, and would have been lucky to get them over my knees LOL
I did get them on... well let me clarify "get them on"... I wiggled them up, sucked in... zipped, and then held my breath and waited for a button to pop lol. Ern said hey they're on, they don't look that bad. But I was spilling out of them every which way lol they DID look bad! haha not my style fit. So I know no matter what my scale says, those shorts don't lie... they will be an added guide to my progress. When I can pull them up, breath in them, and have no fear of them cutting into me anywhere, I will have reached a nice summer goal physique! This week moving is my challenge though, and I am very excited for it to be OVER! I may even start up some AM cardio NEXT week!!
I hope everyone has a wonderful LONG WEEKEND!! Enjoy the weather, time outside, healthy food on the grill, time with family and friends, and some nice workouts squeezed in there!
So this past Tuesday was officially two weeks AND I tracked my progress. Down three pounds and an inch off my hips and a inch off my waist. I should be happier, but because I did have some slip ups and mess ups and have not officially starting tracking calories macros/meals yet I feel like I'm floundering slightly. I will say honestly most of that progress came from week one. As week two I had my monthly friend, and had some diet ooppppssss AND missed about 45 minutes worth of cardio that week due to extreme time restraints with work and my princess' encompassing dance recital week.
I also did have a scheduled cheat meal on Saturday night but that "meal" turned into a little more than one meal if I'm being honest. It was more like a 6 hr cheat :/ NOT an entire stuff fest but def more chocolate than I had planned... damn you mini twix bars! So it started with after the recital I brought my protein shake and a piece of fruit and had that. Totally did not fill me up at all, and then I went food shopping for dinner Saturday night (never go food shopping hungry and never go on the 2nd day of your little friend - that's where the mini twix bar episode came from... oh AND some little coffee rolls filled with caramel!) Seriously, I didn't even wait to get home to eat them, I ate them in the car!! I felt like I needed over eaters anonymous at that point lol it was like a little voice said EAT IT, EAT IT!! My daughter was looking at me like I was an alien because I have not been like that with junk in quite some time, but we all have our moments.
My baby girl requested her favorite meal to celebrate her dance recital so I was making stuffed shells (I stuff mine with Italian sausage in the mix, so yummy) Garlic bread and salad. Followed by a vanilla and chocolate checker board cake with chocolate ganache dripping down it and M & M chocolate chip cookies. Oh and we roasted some marshmallows by the fire and had some Coconut M& Ms, which I don't like by the way lol thank goodness. So yeah it was a lot of junk, more than I "planned". BUT I had a great day with the family and got right back on track the next day with Nutrition and legs and cardio that Sunday! It was a scheduled cheat, but I would have liked to contain it a little more to like a 3 hour period. I did end up holding myself off on the wine, which was hard. I really wanted a glass by the fire. But my goal is to avoid the alcohol all together for the 8 weeks. A cheat meal is one thing, but alcoholic beverages are another. And I may do a whole blog later on the affects of alcohol while dieting... far worse than anything you can eat, and it has very little to do with the actual calories.
So onto this week... I usually reset my brain in two week phases. Regroup, refocus, download some new songs, write out some new workouts, change the diet, change the cardio, and set a goal for the next two weeks. But this week is going to have to be a slight floater week. I have not missed the gym or had any slip ups with food, BUT this is official moving week at our house. I can't say I've been focused on anything but that. It has been nothing but packing, cleaning, taking loads over to the new house every night. Canceling utilities, sending final bills, changing our addresses. It's before work, it's after work, at work. Anyone who has moved knows how consuming it is . And then anyone who has done it with three kids WELLLL you know! lol OH yeah and to boot it has been up to 100 degrees here almost all week (GREAT moving weather!)
Wednesday night I came home from the gym and my husband had taken apart all the beds and put the mattresses on the floor and it was like a giant ROMPA ROOM for the kids! I walked in and they were literally SPRINTING BACK AND FORTH through the house yelling "RUN FOR YOUR LIVES YOU GIANT PANSIES!" (lol Madagascar) My little guy Broderick told me our house was messy and asked me to clean it up lol even he can't take it and he's not even 4!! BUT soon we will be settled and in our new house :) its just part of the process.
I did get a kick out of cleaning out my kitchen cabinets though... I had typical mommy baking stuff in one cabinet, then about 30 supplement bottles in the other lol I have TWO ICIE CONE Machines AND a tub of dream tan in my kitchen (talk about a fitmomma lol)
So I am still on this journey! As of Saturday we will spend our first night in the new house. As of Sunday come hell or high water I will REFOCUS, REGROUP, and establish a more solid plan and goals. It's not like I haven't progressed. 3 lbs and two inches in two weeks I will take, but I want TO FEEL like I am challenging myself a little more. I did put on my "little shorts". You know those shorts we have from our "tiny summers" lol. These shorts I haven't wore since summer of 08 right after I was getting ready for Jr. Nats, I haven't even attempted to get my big butt in them cause I just wasn't feeling it, and would have been lucky to get them over my knees LOL
I did get them on... well let me clarify "get them on"... I wiggled them up, sucked in... zipped, and then held my breath and waited for a button to pop lol. Ern said hey they're on, they don't look that bad. But I was spilling out of them every which way lol they DID look bad! haha not my style fit. So I know no matter what my scale says, those shorts don't lie... they will be an added guide to my progress. When I can pull them up, breath in them, and have no fear of them cutting into me anywhere, I will have reached a nice summer goal physique! This week moving is my challenge though, and I am very excited for it to be OVER! I may even start up some AM cardio NEXT week!!
I hope everyone has a wonderful LONG WEEKEND!! Enjoy the weather, time outside, healthy food on the grill, time with family and friends, and some nice workouts squeezed in there!
Tuesday, May 18, 2010
So I officially as of Tuesday May 11 have started my 8 week challenge (I'll tell you more about it later it's really not my focus right now) Just a good little motivational tool to keep me very accountable to my goals, and if I was to be chosen it would just be icing on the cake. In any case I'll be in better shape for the summer!! AND my goal is to shoot for a summer photo shoot!! I have a friend of a friend who is a photographer just kinda starting out, but she takes beautiful pictures, and asked if I would ever do a fitness shoot with her. I was thrilled!! One... more motivation for me, and TWO sometimes working with photographers who have an open mind and creativity can result is some of the most amazing pictures!
Let me explain how the whole fitness picture scenario works as many think I have PAID for my pics like so many who want to get into this industry have. I have a portfolio, it covers fitness, competition, swimsuit, and even lingerie/ pin up. There are three different ways you can get pictures... you can A - pay a photographer for them. B - you can do what's called TFCD or TFP meaning - meaning a mutual agreement of the pay to each the photographer and the model is the actual shots (Time for Prints). Meaning you can use them in your portfolio and they can use them in theirs. You may have a look they need, and they may have a style you need. IT CAN BE a win win... I say CAN because it needs to be determined EXACTLY what the arrangements are and a SIGNED contract still needs to be established and completed. Then the third way is a photographer can PAY YOU. Meaning they hire you as a model to shoot and then in most cases have rights to your images and can make profit off of them, or use them in their portfolios or on their sites.
Everyone is different how they choose to handle photo shoots. I personally have NEVER paid a penny for pictures, with the exception of my very first photo shoot with Reg Bradford. It was money well spent and an experience as a newbie that I think I needed. It being such a positive experience and him being so great it just sent me in the right direction. Most of my photos have come from TFCD with local smocal (no offense to you guys ;) photographers and I have been able to get some great shots! Some have been featured in Muscular development (all local non fitness photographers!) Not to say I wouldn't like to eventually work with more well known in the industry, and I will when I'm ready - Lisa Brewer is top of the list for me as well as Dan Ray. Its just this is a passion/hobby for me, so I'm not willing to pay top dollar for pictures if this is not my career. Is it money well spent? Sure great pictures are priceless. But what will it do for you? I am also not willing to accept pay from mediocre photographers. Meaning $150 for a photo shoot sounds like easy money right? But if you have horrible photos of you out there floating around on sketchy sites for $150 is that really worth it? To me it's not, so I am very picky who I work with. I prefer QUALITY over QUANTITY.
I did have one experience where I was paid for a shoot. The photographer was very nice and professional, but the pictures did not come out good at all, on top of that there was a miscommunication and he thought I was also going to for extra money be the test model for his photography group. Have random new photographers that I know nothing about or where these pictures are going take my pictures for what?? for $300???? No. Just not my thing. I also don't prefer heavily airbrushed photos for my own portfolio. I mean if they're going to be in a magazine go ahead make me look like Halle Berry with a 6 pack lol but in my portfolio, the more real the better. ONE - many photographers are not as good at airbrushing as they think they are, and with my skin coloring I have seen some weird weird stuff lol Plus in my experiences of sending out photos for submissions, most PREFER under touched vs OVER TOUCHED photos. So just know what you are getting into and what you are getting out of it. This "industry" is full of sketchy people. So if you get a request for a photo shoot, don't get too excited first. Check references, Check out their work, and READ EVERY line in the contract you will sign. And ask yourself even if you are getting paid, besides that $$ what are you getting out of it, and at what cost? And remember once its snapped it's out there FOREVER - just ask Scott Brown the naked senator ;)
So back to the challenge, ironically the prize is a PHOTO SHOOT lol but a PHOTO SHOOT I would be MORE than HONERED to HAVE and its with a TOP FITNESS MAGAZINE! Again I'm not focusing on the prize at hand but MY little personal journey! My way to focus, my way to share, and my way to motivate myself and others! I took my before picture and measurents and all. I will post them probably in two weeks when I do my check in and have some updated progress. I always try to do every two weeks because honestly weekly is just too soon for me. God forbid I only progress a little in 7 days, it can get frustrating even if I feel better, two weeks keeps me focused, but not obsessed. And I always seemed more pleased because its more progress. Total head game but it works for me.
Now I'm gonna give you the short and quick of what I'm doing. Not because I don't want to share but because I'm just keeping my head above water barely as its been so crazy. I haven't been logging food or even counting calories which is BAD BAD for beginners, but I've been doing this so long I know exactly how to eat and train to start to get my body moving. Week one officially started Tuesday the 11th for me. My basic layout is as follows:
Training: 4 day split - Shoulders, Arms, Legs, Back - staying my typical style which is always at least two basic heavy compound movements, pyramiding down in reps, and up in weight, followed by usually one or two other exercises which can be anything from super setted isolations, to a giant set, to a tear down set. I am TRYING my best to do a different workout each and every time I walk into the gym in some way and NOT use a log book *GASP* I know bad girl. Again what I am doing I am not recommending for beginners, BUT I have been training/competing for almost 8 years now . I want change, I want fun, I want low pressure for a bit and as LONG as its working, I'm okay for now, until my goals change.
Cardio - TOTAL 5 hours per week - don't care when, don't care what, don't car how I split it, as long as at the end of the week I have done five hours total. This is VERY NEW to me!! Normally I schedule my cardio out each week. Mornings, post workout, High intensity, low intensity, I even have exact printed programs I use to use with Mike Davies. But the fly by the seat of my pants again NO PRESSURE, NO STRESS, and once again IT"S WORKING!!!!! If I slack at the beginning of the week guess who's doing hour long sessions on the weekend? If I'm good and can get my butt up in the AM guess who has the evening off? What is the focus? CONSISTENCY! GET IT DONE!
Nutrition - This is going to come off very vague because this is JUST how I eat when I'm being good, it just IS. Hubby goes food shopping every week, and has been since Christmas and never uses a grocery list, its just what we eat. I don't count calories or measure at this point because I am comfortable with the progress I am making. But it will get more precise the further I get in. See why I hire a trainer to compete ever since I had the boys? Actually writing out and changing your food precisely TAKES TIME and energy, even if you know how to do it. Much more time than clicking on your inbox and reading eat this, at this time, DONE.
So I'm eating 5- 6 meals a day approximate macro nutrient break down:
25 grams of protein per meal (average) - it's really 30 in three and 20 in two - sources of protein - chicken, lean ground turkey, tuna, eggs, whey protein, (white fish two to three times a week), lean red meat (usually only once a week for now)
30 grams of carbs in three meals AM, LUNCH, and POST WORKOUT - two meals are starchy (usually brown rice, occasional red potatoes, or melba toast) and the other meals the carbs come from fruits and vegetables - only fruits I eat are strawberries, oranges, and apples.
45 grams of healthy fats from yolks, turkey bacon, olive oil, olives, almonds
If you do out that math it's roughly 1400 - 1500 calories with -
35% of my calories coming from protein
33% coming from carbs
27% coming from fat
Now what I have laid out her is for a transformation challenge, it is not my contest style planning/ My goal is with more tweaks, alterations and personalizing to my body and life, I want to see what I can do in 8 weeks. But also know I am not stepping on stage. I promised as many ask "what do you eat?" "what do you do?" to post actual meals and or recipes I use along the way as well as workouts and pictures. Over the course of eight weeks if you are following along you should have a good jist of ways to get your body moving! I can't promise to be the best as life is crazy but I will indeed TRY!!
I will say for sure, my BUSY will NEVER slow down, EVER! Quick run down - Friday night kids drop off at gymnastics for 3 hours and date night. Saturday - I worked in the morning, while daddy went to tee ball, and food shopping. Then we all went to a birthday party. Sunday YARD SALE at our house, cleaning moving, getting rid of stuff for the move, then time with the FAM, my brother and his wife are visiting. Monday Errands with the boys, and my daughter's dance dress rehearsal. Tuesday worked 10 hours, hubby worked even later, home, dinner, kids in bed and then gym. And of course the gym was intertwined all the other days too... so slowing down or waiting for "perfect timing" is never going to happen. So I have to learn how to roll with it. If this is any indication to how like a chicken with my head cut off it can get, I put my capris on this evening a looked down to put on some lotion and had to laugh. I felt it before I saw it actually. Rub one leg with lotion, smooth. Rub the other leg with lotion... spiky LMAO!!! Looked down and sure as crap, I somehow had one LEG shaved... ONLY ONE!!! haha it made me laugh! Talk about not taking enough time to finish a thought lol
Hence my make shift plan lol I will tell you it's working!! I know I know I said two weeks but I'm a girl, I get on the scale occasionally lol and I do know I am already down!! I won't say how much yet though until the full two weeks is up. An interesting part about my measurements, that I am fully embracing is my HIPS are the largest they have ever been at this weight. What girl would be happy about that right? lol A girl with an athletic body type. When I lose, I lose from my head to my toes. And when I get on stage my hips get as low as 35 or 34 inches!! YUCK YUCK no curves! They are 39 right now and although I know a lot of that is fat, and will go, I hope some of it is new found MEAT lol. Women usually have a hard time with their lower bodies, I usually do not. Lets put it this way Ron Harris who is a writer for a bodybuilding magazine saw me this past October in Boston and he asked me what I was doing different. Said I looked great! And I thought to myself you crazy crazy man, I'm 25lbs HEAVIER than what I compete at, I'm eating! That's what I'm doing lol But he said to me, you use to look great, but I always wanted to feed you a hamburger, you look much better with a little meat on your bones. WELL MEAT unless its muscle, is usually body fat. So as I reduce that, lets hope some MEAT is lean muscle and the squats have paid off!!
Until next time everyone enjoy their week!! And make shift what you have to to get it done!! Even if it's ONE LEG at a TIME ;)
Wednesday, May 12, 2010
2 moment of truths that never fail!
Wanna know my moment of truth??? Progress pictures and checking my bank account lol In that order haha Well progress pics were a necessary, I hit that floating stage I so desperately don't want to hover in to comfortably. That stage where I've made progress, but need a new goal to make more. And I've FOUND IT!!
I would have liked it to be competing, but it's just out of the question right now, because of the second moment of truth, the bank account lol. Well not just that but the so many life events coming up... All I have to say is moving to a new house AND renovating it, starting preschool X 2, I'm going back to school!! (tell you more about that when I get there), summer camps for the kids, the boys birthday, and summer vacation. My bank account just groaned slightly. It's all good and worth it, I can't complain, but the last thing I'm thinking is added expense of competing. Anyways, this is not a wah wah, woah is me blog, trust me.
It's actually quite the opposite... I had my pity day yesterday. I started to blog and then said you know what? NOTHING good can possibly come out of my mouth when I feel like this. Did bills all day and, surprise surprise robing from Peter to pay Paul (eventually Peter's gonna throw a rock through my window), who hasn't been there? Talked to my advisor at school and even though she told me Chemistry was not available for the summer, IT was! Just not the class she wanted me to take, but one that fits into my requirements. Now I have to fight to get into it... wish me luck!! And then what seemed like the longest day and one little nucance after another. Instead of coming home having a few glasses of wine and eating my weight in chocolate like I really wanted to, I hit the gym!!! BACK, CARDIO, and TANNED and it was sooooooo needed. Perfect timing. Took me away to my own little place, able to refocus, and remember how blessed I am. Able to just release... the gym is my prozac!!
And with that I was on to the next challenge... came home and thought about something I have been "thinking about". And decided on a down day, it's a perfect day to push yourself outside of your comfort zone and step it up. Do not allow a down day to dictate my emotions, choices, or continue to ruin my mojo! Health, energy, prosperity!! Too much to be thankful for to pout and do the woah is me. And out of that came pushing, progress pics, and a new challenge... Those who persevere when they're down, when they really don't want to, that does amazing things for character and confidence!
8 weeks... 2 months... 56 days... 1344 minutes ...what could I do to my body in 8 weeks? I can get ready for a show in 12... so what can I do if I push for 8??? Well, we shall see! It's time to put it out there, throw myself back in. No more comfort zone, just DO IT. So before pics were taken, and tomorrow the challenge will be entered"officially".
Now I'm not saying that will be my only down day, that I'm cured and ready to move head strong for 8 weeks unstoppable. We are human. Humans get tired, they get moody, they get hungry, they get annoyed, they FEEL, they LIVE. Anyone who try's to convince you they don't is living a quiet pain alone. But we can CHOOSE how to move forward through these down periods. What was my moment of truth move forward moment? ONE, enrolling in school and two my BEFORE pics. Not gonna lie, I'm scared as hell about school, AND I'm not happy with my before pics, that's why they're "before"s. But both steps were necessary for me and beneficial. So that's my positives out of my BAD DAY. That and my kids and hubs can always make me smile NO MATTER WHAT!!
So my plan, to track my progress every two weeks and breakdown what I'm doing. This is because I get many many questions and emails, and to blog it is much easier than replying to the same questions over and over. Trust me I don't mind them, I enjoy them, it's just more efficient this way. I always end up posting my before pics/weights/ measurements... but its usually not until I'm a safe distance away from them lol so be patient. Next blog I will tell you exact plan layout for week one, AND exact challenge. I am excited!!!
I would have liked it to be competing, but it's just out of the question right now, because of the second moment of truth, the bank account lol. Well not just that but the so many life events coming up... All I have to say is moving to a new house AND renovating it, starting preschool X 2, I'm going back to school!! (tell you more about that when I get there), summer camps for the kids, the boys birthday, and summer vacation. My bank account just groaned slightly. It's all good and worth it, I can't complain, but the last thing I'm thinking is added expense of competing. Anyways, this is not a wah wah, woah is me blog, trust me.
It's actually quite the opposite... I had my pity day yesterday. I started to blog and then said you know what? NOTHING good can possibly come out of my mouth when I feel like this. Did bills all day and, surprise surprise robing from Peter to pay Paul (eventually Peter's gonna throw a rock through my window), who hasn't been there? Talked to my advisor at school and even though she told me Chemistry was not available for the summer, IT was! Just not the class she wanted me to take, but one that fits into my requirements. Now I have to fight to get into it... wish me luck!! And then what seemed like the longest day and one little nucance after another. Instead of coming home having a few glasses of wine and eating my weight in chocolate like I really wanted to, I hit the gym!!! BACK, CARDIO, and TANNED and it was sooooooo needed. Perfect timing. Took me away to my own little place, able to refocus, and remember how blessed I am. Able to just release... the gym is my prozac!!
And with that I was on to the next challenge... came home and thought about something I have been "thinking about". And decided on a down day, it's a perfect day to push yourself outside of your comfort zone and step it up. Do not allow a down day to dictate my emotions, choices, or continue to ruin my mojo! Health, energy, prosperity!! Too much to be thankful for to pout and do the woah is me. And out of that came pushing, progress pics, and a new challenge... Those who persevere when they're down, when they really don't want to, that does amazing things for character and confidence!
8 weeks... 2 months... 56 days... 1344 minutes ...what could I do to my body in 8 weeks? I can get ready for a show in 12... so what can I do if I push for 8??? Well, we shall see! It's time to put it out there, throw myself back in. No more comfort zone, just DO IT. So before pics were taken, and tomorrow the challenge will be entered"officially".
Now I'm not saying that will be my only down day, that I'm cured and ready to move head strong for 8 weeks unstoppable. We are human. Humans get tired, they get moody, they get hungry, they get annoyed, they FEEL, they LIVE. Anyone who try's to convince you they don't is living a quiet pain alone. But we can CHOOSE how to move forward through these down periods. What was my moment of truth move forward moment? ONE, enrolling in school and two my BEFORE pics. Not gonna lie, I'm scared as hell about school, AND I'm not happy with my before pics, that's why they're "before"s. But both steps were necessary for me and beneficial. So that's my positives out of my BAD DAY. That and my kids and hubs can always make me smile NO MATTER WHAT!!
So my plan, to track my progress every two weeks and breakdown what I'm doing. This is because I get many many questions and emails, and to blog it is much easier than replying to the same questions over and over. Trust me I don't mind them, I enjoy them, it's just more efficient this way. I always end up posting my before pics/weights/ measurements... but its usually not until I'm a safe distance away from them lol so be patient. Next blog I will tell you exact plan layout for week one, AND exact challenge. I am excited!!!
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