Big Gains

I’m in my off season which means I’m taking a break from the lean competition diet and eating a diet that is intended for adding more muscle to my frame.   This has been a challenge for me because I’ve spent the last 20 years making sure the needle on the scale does not go up!   Unfortunately, when you add muscle you add “gains” to the scale.   It’s been hard to watch that number increase over the last 3 months.     I don’t see my muscle gains quite the way everyone around me might see them.    The additional muscle makes me feel larger and thicker.  My face is fuller, as are my arms, back and legs. My jeans are incredibly snug around the quads, hamstrings and glutes and my shirts are much tighter around the back, shoulders and arms.  I’m starting to feel like the incredible hulk…if I add any more muscle I may bust right out of my clothes!

This phase of adding muscle is new to me.  I don’t like watching the number on the scale go up, I’m not psyched about the tighter fitting clothes because it reminds me of what it feels like when you gain fat.  I battle this feeling every day as I slip into my workout gear or clothes…everything is snug! Most of us think of fitness as a way to lose weight; the end result is weighing less and fitting into smaller sized clothes which make us feel good about ourselves and we feel more confident in every outfit we wear.   It was time to give myself a break and do something that would make me feel good.

Today, I gave my mind what it needed; an endorphin rush!  I headed outside for a 40 minute run.  It’s been about 6-8 weeks since I’ve gone on a run.  My legs were a little sore from yesterday’s workout, so I wasn’t expecting much other than a nice steady jog.   I cranked the tunes, started my run meter app and off I went onto the trail.   After the legs started to feel warm, I could tell something was different about this run.  I felt stronger.    I’ve run this path for the past 7 years.  My time is around 9 minutes and a few seconds.  I’ve held that pace year after year, never trying to improve it.   Running has always been a way for me to clear my head and get high off the endorphins. 

The music on my iPhone starts to fade as my run meter is about to tell me what my pace is. I’m not expecting anything different than what my run meter app has chimed out in the past, so I continue to cruise down the path.  My pace is being announced and I can't believe what I am  hearing.  My pace is 7:48.  HOLY SHIT!  I broke out into a smile, threw my arms up in the air as I jumped high and said, YES!!!!   I have never run that fast on a steady run and certainly not for 40 minutes.  

   

I realized in that moment that I had finally reaped the rewards of adding muscle.  The last 6-8 weeks training on a treadmill doing sprints and climbs between a 15 and 30 incline, helped me increase my running speed!   It’s an incredible feeling to have accomplished this.  While my weight continues to go up, the payoff is far greater from a fitness level than I ever could have expected.  The additional muscle I’ve put on my legs helped me power through the run.  I could climb the hills without feeling like I needed to stop and take a break.  I could feel the new strength that my legs brought to the run.   I can’t wait to see how they do in a few more weeks.  That is a great GAIN!!!!

Until next time…here’s to adding muscle!

'Tis the Season to Maintain Your Shape

There's something about hearty fall foods that speaks to all our senses.   The crisp weather has us yearning for warmer, heavier and dangerously palatable foods.  The bikini body we worked so hard to achieve and maintain over the spring and summer months is now forgotten.  We’ve replaced our sundresses, skirts and shorts with a more covered wardrobe of jackets, vests, coats, leggings, sweaters and boots. 

Now that we have on our “winter coat”, our figures are hidden from the rest of the world to see and we give ourselves permission to indulge in higher caloric foods, until spring arrives.   It can be 6-7 months of empty calorie consumption; only to start the weight-loss cycle all over again when the warmer days arrive.

This fall make a point of eating with caution.  Don’t get carried away with the “jolly” season of  comfort foods like baked brie, potato gratin, pumpkin pie, eggnog, hot apple cider, biscotti, fudge and candy cane bars!  Wow, that’s a heavy list of food that will make you feel heavier after you’ve eaten them, but will also expand your waist line.  Sugar and spice are anything but nice to your figure!

 

Holiday Eating Tips

Next time you find yourself surrounded at a festive feast, focus on your portions.   Typically, appetizers are staged around a home or venue for guests to nosh on while they’re socializing.  Before you start digging into an abundance of treats, go on an appetizer tour and see what’s available.  Instead of recycling your napkin, find a small plate and put a few of the lower-fat items like white cheese, a small handful of nuts, fresh fruit, or chilled shrimp on your plate. Think protein/complex carb combinations. Rather than standing around the table stuffing yourself with unlimited amounts of food, you'll be grazing off your small plate.  The plate gives you the freedom to enjoy small bites without depriving yourself; or expanding your waist!   This is not an all you can eat buffet, therefore going back for seconds is not an option.  Keep the calories and fat down by enjoying your small portion.

At dinner, start with a glass of water to fill you up; as long as you haven’t overdone it on the appetizer tour!  Whether you’re at a serve yourself or sit down event, always keep the meat portion the size of your palm and your side dishes should be no larger than the size of your fist.  Again, your goal is to avoid building a tower on your plate.

For dessert opt for a small slice of pie minus the crust, and make it pumpkin, which is lower in fat and calories.  An even better choice would be fresh strawberries or fruit dipped in chocolate.

If you’d like to have an alcoholic beverage, have a glass of red wine or flavored vodka and club soda. These are lower calorie/sugar drink choices and will save you calories. Try to limit yourself to only two drinks.

Keep yourself lean this season by incorporating both cardio and resistance training into your daily workouts.  It is recommended for those who would like to lose weight, to perform 5-6 cardio sessions each week, for at least 30-45 minutes.   I like to mix my 40 minutes of cardio up with 20 minutes of interval training.  This can be done indoor or outdoor, on a cycle, elliptical machine, treadmill, stair master, etc.  

Your goal this season is to avoid rolling into 2012 with a muffin attached to your waist!!   Keep it clean, keep it portioned and have fun!

Until next time...

Health Check

It’s been some time since I’ve posted a new blog. My training continues to amaze me on a regular basis. My body is looking more and more like a competitor’s physique, which is hard to believe sometimes. I look in the mirror and think how fortunate I am to be able to achieve this new body. It’s been a dream of mine for as long as I can remember. My energy is much more balanced and I don’t experience the extreme fatigue as I did the first 6 weeks into my program. A lot of that had to do with the drop in weight, while trying to maintain hardcore workouts. The diet is getting harder and harder to stick to. I’m in week 11 on this diet and the cravings for sugar, particularly chocolate are through the roof. I want that chocolate really bad. I go stir crazy when the craving hits and the mood that comes with the craving is anything but friendly! I’m looking forward to competition day; where I will get a little more than a chocolate protein shake.

Today I want to share something with you that I think we all overlook or ignore; our health! I really believe we take our bodies for granted. We get up every day and as long as we are able to breathe, walk, talk, eat, drink and sleep without major issues, we think we are healthy. I’ve learned from personal experience that can be a risky way to live. There are many silent diseases out there we may not even realize we have. If you haven’t had a check-up in the last year, I highly recommend making that a priority.

Most of you know, I had lip cancer 2 years ago. This cancer didn’t just show up one day, it had moved in and settled into my lip, slowly making a nice home for itself; unbeknownst to me. It was a wakeup call in many ways. About a year ago, I was diagnosed with stage 1 hypertension (high blood pressure). I took the news lightly thinking it was due to the amount of coffee and stress I was under at that time in my life. Over the course of that year, the numbers began to rise only to put me at stage 2 hypertension. I couldn’t believe I had high blood pressure. How could that be? I was in great shape, worked out on a regular basis and ate well. I was in the middle of jury duty when my Dr called me and asked if I had gone to a Cardiologist yet. I thought that was a little concerning to have received that call. It was an indication that this was more serious than I was willing to admit. I finally made an appointment to get checked out. In the meantime, I started tracking my blood pressure on a daily basis. The numbers were alarming! They continued to rise. Clearly I needed to be seen by a specialist to find out what was going on.

Around the time of my appointment, I had started my figure training and figure diet. I had been on the program for a few weeks prior to seeing the Dr. When the Dr checked my blood pressure, it had dropped from my last reading that I had at the drug store. She thought it was high, but put me at hypertension stage 1 and she recommended I be further tested. She scheduled an EKG, Echogram and a Treadmill Stress Test. These appointments were spread out over a period of a month. All I kept thinking was…I don’t want to be put on blood pressure medication. My thought was that would lead to other health problems over time.

In late August, I showed up for my final test, the Treadmill Stress Test. They start by taking your blood pressure and run you on the treadmill for about 10 or so minutes, increasing the speed and incline to see how your blood pressure/heart function during exercise. Toward the end of the test the Dr said this was a beautiful EKG and I asked why she thought that, she said because it’s perfect! I looked at them and said what does that mean? She and the nurses shared the best news of the day with me…my heart rate was at its all time low 110/61. I was so happy in that moment. I couldn’t believe it had all turned around. She asked me what I had changed since our visit in July. I told her the figure training diet I was on was strictly lean meat and vegetables….no fat, no sugar, no alcohol and very little caffeine. She said that explains why your blood pressure has dropped! I had always been an avid exerciser but admittedly I ate processed food like most. I ate relatively healthy processed food but nonetheless it all contains “stuff” that isn’t so healthy.

A clean healthy diet of lean meat (excluding red meat) and steamed veggies along with my workouts are the two things that helped my heart back to health. They always say follow a healthy diet and get regular exercise, but what does that really mean? It means to cut back on caffeine, alcohol, sugar, salt and fat. In other words NO processed foods. Looks like I my figure nutritionist and trainer have me for life!!!

I’ve had two encounters with my health; while minor they both could have lead to a much more serious problem had I not addressed them when I did. Don’t take your body for granted, get a check up!

Until next time…

Battling Fatigue

I’m so fortunate to be able to make a dream of mine become reality. I’m training for my first figure competition. I train 7 days a week and follow a strict diet consisting of small portions of lean protein and vegetables. I have 12 more weeks to train before my 1^st competition in November.
As a result of my rigorous training and diet, I’ve had my share of low energy days where I’ve struggled to make it through the day because I’m completely exhausted. The extreme focus my brain requires in my day to day activities feels strained at times. For the past 6 weeks I’ve experienced high and low energy days. Sometimes it feels like I’m riding a roller coaster; I never know what the next turn or drop will be. Most of the time I won’t realize what my energy level is going to be on any given day, until that day has arrived. It’s only after I’ve completed my workout that I know what I’m in for. Low energy days can become problematic and mistakes can happen. For example…I broke my finger tip during a training session and a few days later my thigh made contact with the footboard of a bed in the dark, leaving a 5 inch raised bruise. The topper was slamming into another car! Thankfully, no one was injured other than the vehicles.
The car accident was a wake-up call. I realized I have to make some changes, otherwise the shape I’m working so hard to get my body into for competition, isn’t going to look so good if it’s covered in splints, bandages, and bruises.
The fatigue combined with my recent incidents has caused me to go back to the basics of what I learned as a fitness trainer. I believe the next 12 weeks of training are crucial, and will require that I am drinking enough water, eating properly for my brain and body as well as getting enough rest. Let’s look at the 3 components that will aid in keeping my brain sharp and my body strong.
Water
Dehydration can cause fatigue even with weight training. Dehydration doesn't have to be extreme to impair performance and as little as a three to four pound loss of water weight (something that's not too hard to imagine in a vigorous workout) can increase fatigue. Figure competitors consume 1-2 gallons of water per day. While I have been consuming the appropriate amount of water during the week; I need to maintain that level on the weekends.
A key element to avoiding dehydration is Potassium. It’s considered a volumizing agent and helps maintain blood volume and can increase the absorption of water. It's important, to drink fluids before, during and after exercise to prevent dehydration. My multi-vitamin powder has a sufficient amount of potassium; however I learned I should be taking one serving, 3 times a day. I’ve only been consuming 1 serving, 1 time a day and mixing it in my 8 oz protein shake vs. drinking it in the recommended 2-4 oz of water.

Carbs

Carbohydrates are the preferred fuel for the body, and it’s a quick energy source. I’m not referring to processed foods, rather healthy vegetables like broccoli, sweet potatoes and oatmeal. When carbohydrates run out, you can reach a point of exhaustion. However, because the body’s storage capacity for carbs is limited, carbs should be consumed throughout the day in small, frequent meals. The reason for this is to sustain blood sugar, which is the primary fuel for your brain! In order to avoid breaking your finger and having a car accident (mental and muscle fatigue), you should be eating every 2-3 hours. The day I slammed into the other car, I had gone 4 hours between meals and was mentally and physically drained. Normally, I eat every 2-3 hours.

Sleep

The best training routine, diet and supplement program will not compensate for insufficient rest, and sleep is the best. For those of us who are training in the bodybuilding sport, the main functions are growth and mental alertness. It helps with repairing muscle and other tissues. Without adequate rest and sleep, muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable to be refreshed and allows the brain to recharge. It’s time I hit the sack at the same time every nite!

My success is tied to keeping hydrated, eating every 2-3 hours and getting plenty of Z’s. I hope to attain all three, from this point on. I'm hopeful the small changes I make will prevent any further accidents and help me feel more energized on a regular basis! I'll keep you posted.

Until next time…

The Path to Figure Competition

I'm in week 3 of working out 7 days a week and feeding my body chicken, fish and veggies. The workouts continue to be as challenging as they were the first day.

The diet is incredibly strict and the food is starting to taste the same. At this point I'm eating to nourish my body in order to build a long and lean physique for the November competition.

Socializing is no longer about food as it is about engaging in meaningful conversations. I traveled over the long weekend to see my close friends and their children. I'm fortunate that the friends we stayed with were more than accommodating to my workouts and meals. I continued to train while out of town, making adjustments in the schedule with my kids, to get it done. Working out at significantly higher altitudes proved to be a physical challenge. I'm anxious to get home to see how my workout compares after training in the rocky mountains for 4 consecutive days. Sprinting in the great outdoors while beautiful, was a killer to the body's abilities. I'm not sure I could see anything around me because my body was being pushed to do something it didn't want to do...the mind had to do a lot of the work therefore I wasn't really taking in the beauty around me. At times the mind and body got defeated to a point where I couldn't push myself any longer.

Eating outside of my environment took strength, courage and planning ahead. Think of the gatherings, BBQ's and events you've gone to where food was strategically placed all around the venue...ensuring you didn't miss a nibble. Imagine having to walk by each table, knowing you can't have one single thing. The willpower has got to be in complete check in order to pass up cheese trays, vegetable trays, chips and guacamole, cocktails, beer, wine, brownies, popcorn, sourdough bread and butter, croissants, pizza, BBQ ribs, home made chocolate chip cookies, pistachios, peanuts, fresh strawberry, blueberry and blackberry salad, bananas, peaches, beautiful green salads with dressing and more!

It took willpower, the hard work I've put in at the gym, the goal to compete in the competition and my mind to make it acceptable to be surrounded by all this food. Was it easy? It wasn't hard...it required a great degree of discipline.

People ask me what I crave. I don't have cravings. That's likely a result of the protein/complex carb ratio, I eat at every meal. The combination satiates your appetite. The other reason might be the fresh food. I'm not consuming any processed products which are known to have a high glycemic index. Those foods will increase your appetite and cause you to sprint to the store for a quick fix. This can be a cyclical situation for many and will sabotage your weight-loss goals.

The cravings are gone but not the appeal!

My diet like any other diet which has restrictions, can take up to 2 weeks for your body to adjust too. If you pay close attention to your body, you'll notice you will experience both high and low energy days. This can be a result of cutting calories, carbs, fats and or sugars that your system has become custom to.

I've had quite a few low energy days, but it's not stopped me from keeping with it. The low energy days are teaching me to get to bed early and enjoy a cup of black coffee every morning. I know I said I couldn't imagine drinking coffee without creamer but let me tell ya, the effect out weighs the bitter taste!

I'm back home and trained with my coach Trish and the team this morning. I value these team workouts and know they are the key to my success...as is Mike my nutritionist coach. His simple travel tips have made it easier to stick to the diet while traveling.

We all could use coaching and guidance in life; it gives us skills and knowledge to help us grow; allowing for improvements within ourselves that we couldn't have a achieved on our own.

Thanks to my wonderful friends who have genuinely shown an interest in my experience, and have not only supported me emotionally, but have paved an easy path for me to continue to stick to my eating and workout schedules. Your love, kindness and reinforcement are invaluable!

Until next time...

HARD CORE

What is a hard core workout anyway?

By my definition it's when you push yourself beyond your comfort zone. You've gone to extreme levels by doubling or tripling the weight you normally lift, you're performing interval sprints at an unimaginable peak, you're moving at a pace where you're only getting 30 second rests between sets or intervals.

You'll know when you're at that level when you're dropping the F-bomb through out your workout because it's extremely challenging and you're wishing the workout would end...when it's only just begun. You'll know you're there when you're heart rate hits the ceiling and you feel as though you're going to pass out and you just might. You'll know you're there when you're soaked from head to toe with sweat. You'll know you're there when you feel like you're going to puke during and after each set or interval and it's possible you will. Are you there yet?

I experience this feeling with every one of my workouts, 7 days a week! There are no breaks; Enough said.

Until next time...

Low-Cal, Low-Fat Chicken recipe

I survived my first week of figure training. The soreness in my legs has subsided, although still there it doesn’t even feel sore compared to what it was like earlier in the week. I dropped 5 pounds and 3 ½ inches this week. The body feels really good!

I went into today’s leg work out wondering how I would do. It was by far the toughest workout of the week. We did a lot of explosive exercises which worked our legs and our core. My heart rate soared to a level it had never been; causing me to feel as though I was going to puke. This feeling rolled around about 3 different times through out our training session. I was thankful the back door of the gym was open. After a few sets, I had to take a quick outdoor breather. The fresh air, coupled with the deep yoga breathes brought my heart rate down and gave me the surge I needed to get through the rest of the workout.

I learned that one of the team members I’m training with isn’t training to compete. She has trained for 10 years of her life and now she wants a life with fewer restrictions. She is there for the challenge. I admire her for that. This is not an aerobic class or a weight training class…this is a team training for a sport. This sport happens to be in the body building category and like any sport, the amount of training required to prepare and condition your body for your sporting event is hard core! She's an animal for sticking with it.

By now, you probably know that the eating plan is serious stuff as well. There are no oils, no citrus squeezes to drizzle on top of your fish or chicken, no butter, no marinades to soak your meat in before you grill it. I thought the dry marinades I put on yesterday’s chicken was mediocre. My girlfriend was coming over to hang out with me by the pool tonite. She’s a super star, she was totally okay with eating what I ate…which is good food, but I didn’t want her to bite into a bland piece of chick. It was time to get creative and figure out a way to add flavor to my chicken and side of cauliflower, without adding any calories, fat or sugar to it. Hmmmmm, how was I going to pull that off?

I tenderized the meat as I always do, with a meat tenderizer. I cut the chicken breasts in halves and washed them all off. I sprinkled McCormick’s Grill Mates Montreal Steak seasoning on each breast, popped them into a container and moved over to the cauliflower. Since we were grilling the chicken, why not grill the cauliflower. I cut up the cauliflower, threw it into a steamer and took it out when it was just a teeny bit soft…the fork struggled a little to go through the vegetable. I took 2 garlic cloves and added them to the container of cauliflower, sprinkled a little bit of pepper and sprayed on I can’t believe its butter.

The grill was ready and as I placed the chicken on it, I realized how dry the chicken was and it was likely going to stick to the grill so I sprayed I can’t believe it’s butter on the chicken and away it cooked. I added the cauliflower and grilled it for about 5 minutes before removing it. Guess what I added to the cauliflower while it was cooking...that's right, I can't believe it's butter.

The chicken looked incredibly tender and the cauliflower was bronzed on the outside. We were excited to taste this oil-free grilled meal. It was DELICIOUS! The chicken melted in your mouth and the seasoning was bursting with flavor. The cauliflower tasted amazing. We were both a little surprised. Whoever knew you could pull off a fabulous dinner without all the oils, dressings and marinades. You should try it sometime, it’ll knock off extra calories and fat from your meal and slim down your waistline. Who doesn’t want a slimmer waistline?

My waistline is feeling the affects of the week. Its 8:45pm and about my bed time. When you put your body through intense training, it needs sleep and I couldn’t be happier to be giving it sleep.

Enjoy your nite where ever you are!

Until next time…

The Importance of Planning

I did it! I managed to make it through a training session this morning, as my own trainer. I was on the road today so it was up to me to push myself through every exercise that Trish wrote up for today’s workout plan. In all honesty, the hour and 40 minute workout was very doable compared to the prepping I had to do the day before for the trip.

I knew I was going to be on the road over nite, therefore had to plan out my meals ahead of time and figure out where I was going to workout. I train 5 days a week in the weight room and missing a day is not acceptable to me. Fortunately, finding a gym was pretty easy. The biggest challenge to overcome would be planning and prepping the food.

I had a list of things I had to complete for work, calls to make, kids to drop off at camp, dishes to wash, laundry to do, cook, shopping for a cool and my remaining supplements. I not only had to pack my food but pack my gym bag and my clothes for work! How does someone get all this done? It’s well thought out and planned in such a way that every minute of your day is consumed trying to complete the tasks. There is a level of stress that comes with this, but it’s manageable and doesn’t throw you off the course.

I got the kids to camp, started the laundry before my conference call and grilled 8 pieces of chicken breasts at lunch time. I cut the 8 chicken breasts in half to make a total of 16 pieces. This would be enough to get me through the next two days. Can you believe I eat that much chicken! I’m still in disbelief myself. Anyway, I wanted to make this first road trip cooler as simple as possible, so rather than grilling chicken, fish and turkey, I chose to go with chicken. My diet doesn’t allow for any oil or marinades so I had to get creative to add enough flavor to the chicken that it would taste good and not be too bland. Imagine eating bland chicken 4 times a day…you’d probably gag at some point, right? I found a few packages of dry marinade: Cajun and Mojito Lime. Sounded pretty good to me, so I would mix half the chicken in the Cajun marinade and the remaining chicken in Mojito lime. Both recipes called for oil and vinegar. I used water and rice vinegar because both are zero calories and wouldn’t put me over my daily calorie count. I grilled up the breasts and steamed a huge basket of broccoli. Back to work I go. I folded laundry while I was making calls to maximize my time. After work I jammed over to Wal-Mart to pick up a soft cooler that was large enough to pack 6 meals, a protein shake and several baggies with supplements. I found the perfect cooler and it was RED…even better. Redtangerine likes red ;-) My last stop would be to pick up the 3 remaining supplements I couldn’t find the day before.

I was back home and in the kitchen laying all this out. I sliced 4 chicken breast halves and placed one in each container, adding the allotted amount of broccoli to each. I scrambled up ½ a cup of egg whites and put ½ a cup of dry oatmeal in a snack size baggie. I bagged up my 3 rice cakes, added 3 tablespoons of sugar-free jelly to a small snack size container, 1 tablespoon of peanut butter went into another snack size container, and all my supplements and vitamins went in small baggies that I labeled. My 6 meals are measured differently so I took a piece of tape and a sharpie and numbered the container so I knew which order to eat them in. Whew, the only thing I had left to do was stack the food in the cooler and add ice. Wrong, I still had to pack my bags. I cleaned up the kitchen, started the dishwasher and packed up my last two bags.

By this time, I realized I hadn’t showered yet and believe me I needed to after 3 workouts. I was extremely tired and had a 2+ hour drive ahead of me. The shower helped wake me up and I smelled a lot better!

It’s 7:00pm and I’m finally packing everything in the car to head off into the sunset ;-)

I was in bed by 11:30pm and up at 4:15am to head to the gym. It’s really important that you get 6-8 hours of sleep when you are training your muscles. Your muscles build and repair in your sleep not while you are lifting. I've got to get to bed early tonite to make up for last nite.

Not many would want to sign up for a day like I had yesterday, but those who would are those who are determined and laser focused on their goal. It’s better to plan out your workouts and your meals, not to mention your day, than it is to be scrambling. Planning is critical if you want to see results!

Until next time…

I feel like an Athlete

I slept like a rock last nite. I had to pull myself out of bed this morning. It was a much harder morning to get myself moving than the previous days. I started my morning with a a tablespoon of peanut butter and chased it down with a chocolate whey protein shake mixed with glutamine.

Yesterday I picked up a few of the supplements which were recommended by the trainers, in addition to a powder form multi-vitamin. After I drank down my shake I gulped down a multi-vitamin cocktail. I started to feel more alert within minutes of consuming my vitamins and supplements. By the time I made it to the gym, I was fired up and ready to go, thanks to my supplements. By the way I think it’s worth mentioning that I have cut out my 3-4 cups of coffee I was drinking on a daily basis. I can’t have any dairy products and what would coffee be without it’s dairy partner. Not very tasty in my opinion, so why bother. I’ll probably switch over to green tea to get my next caffeine buzz. Until then, my mind and my supplements will carry me through my workouts.

Today we trained our chests, triceps and calves. Again, I was amazed by the heavy weight that was on the equipment we were about to jump on. Remember yesterday when I said it’s all about the mind…the mind helps you find the strength to help you move that weight. Without that, it would be very challenging to move anything…especially when you are so sore you feel like your muscles are being torn apart with every movement.

After weight-training I felt really good. My energy level was perfect and I was ready to take on my cardio…which by the way I have to break down into 2 separate workouts due to my work schedule. Since I felt really good, I thought it was the perfect opportunity to push myself as hard as I could on my 20 min interval session. I fired up 2 treadmills; I set one treadmill on a level 4 and the other at an incline of 15 sprinting at a 6.8 level. I switched up treadmills every 30 seconds, resting on one and busting my ass on the other. By the end of this session, I was SOAKING WET! I sat down on the edge of the treadmill as I watched the sweat drip off every limb on my body. I looked at myself in the mirror and the reflection I saw was an athlete…that’s right I felt like a real athlete at that moment!!! The endorphins were at their peak and I was feeling extremely proud of myself for what I had accomplished this morning. Has anyone ever said to you that you are what you think you are, well I think I’m an athlete and it feels AWESOME!

I gotta believe my supplements assisted my body through the painful sprints I put my legs through. I know the mind was in it…but it doesn’t hurt to have a little help ;-)

Today is a Fantastic day! I am proud; I am standing taller and by the way I am down 4 pounds! Shall we talk stats now? I know I would want to know what someone started out at if I were you. I weighed in on Monday am at 127, today I weigh 123 pounds. All you ladies out there need to know that you really can lose weight when you lift every day and you won't look like a body builder, I promise! My weight loss will eventually slow down and the inches will began to drop. I can already see a difference in my abs, legs and arms. This morning after my workout my kids said I looked stronger, they even reached out and touched my shoulders and said “wow”! I guess that means I'm making some progress. That my friends is what keeps us going...progress!

Until next time…

No Pain No Change

OUCH it hurts when I walk but it’s even more painful when I try to sit, move to a standing position and the stairs…forget about it! The leg workout I endured yesterday has left its mark on me. I am reminded every time I move, of the intensity of yesterday’s workout. I’ve never been this sore, but I continue to persevere!

I didn’t wake up as early today as I did yesterday…but for most of us, it was early enough 3:55am. The anticipation of this morning’s back and abdominal workout is what got me out of bed 20 minutes earlier than what the alarm clock was set for. This was a workout that challenged me. I handled it far better than my leg workout. Don’t get me wrong, my back is starting to show signs of today’s workout. I should plan on sitting in a tub of ice tomorrow between the soreness of my legs and what’s to come with my back. I might need a gurney by Friday ;-)

This training is like no other, it is not for the weak and I’m not referring to strength. Your mind has to be strong and completely focused on the end goal; it is the one thing that is getting you through every workout, each meal, and the high degree of soreness brought on by each workout. What keeps me in the game…my mind! What motivates me you ask? The other women I’m training with, who are sculpted down to every muscle in their body, the women in Oxygen Magazine, and finally the monumental moment of being on stage in November. November isn’t as far away as you might think. It will be Thanksgiving before we know it.

The meal plan is not to be messed with, it is the most critical part of getting ready for a figure show. My meals are measured and weighed, the portions are small, but the hunger is down from what I experienced yesterday. Thank God!! I apologize to my family and friends who had to deal with mama bear yesterday. I couldn’t stand myself so I can only imagine what they were thinking.

As limiting and low cal as my meals are, I’m enjoying them more than I thought. It’s a pure cleanse from the water to the meals. While my body may not look any different than it did on Sunday, it feels 100% different. The meals are basic and don’t come with a side of sauce or dressing. My sides are 6-8 oz of vegetables served with a small chicken breast or fish. I eat 5-6 meals each day which include a portion of protein and complex carbs. My favorite meal plan would be today’s! I was thrilled to be able to have some rice cakes, oatmeal and a little sugar free jelly. I know you are probably thinking “who likes sugar free jelly”…someone who is very hungry and has zero sugar in their diet. I will cherish the mornings I get to eat rice cakes with a little sugar free jelly. It will be as satisfying as eating a piece of dark chocolate (my favorite). The meals are fresh, clean and I make everyone of them.

You have to plan out your meals, cook and grill a head of time, otherwise you are screwed. You can’t skip a meal, so what do you do if your meals aren’t prepared ahead of time… you don’t let it happen. There are no substitutes. You make your shopping list, you go to the store, come home and prepare. It’s a job that can’t be overlooked.

This might sound like a lot of work to the masses out there, but for me it’s not far off from what I was doing before. The truth is, it’s all mental. Yes, I’m drained from the decrease in calories and increase in workouts, the excitement has disrupted my sleep, but that still isn’t enough to quit.

I’m ready for tomorrow. The alarm is set, all my clothes are laid out, my water bottle is full, and everything is ready to go when I wake up!

If you put your mind to it, you can accomplish anything you WANT, no matter how much work it requires or how exhausted you are. Nothing will get in the way. What are you waiting for…got get it; I am!

Until next time…

I’ll take a Double…

A Double workout that is!

Today was my first figure training workout. I could barely sleep last nite. I laid there thinking about the incredible journey I was about to enter. I started gulping down my daily gallon of water yesterday, to prep my body for the increase in H2o. I’m sure that added to the sleepless nite! My body hasn’t taken in that much water on a daily basis and I gotta tell ya I feel really good. The water has given me a boost of energy, my skin looks hydrated and I feel balanced. I’ve also gotten to know my “washroom” really well ;-)

I beat my alarm by an hour this morning. I was wide awake at 3:23am. I tried deep slow breathing exercises to calm the mind and put it back to sleep. Naturally, I didn’t succeed! I popped out of bed and started my day. For breakfast I had a whey protein shake mixed with water and a side of plain oatmeal. I think I threw in a few blackberries, but it was so early and so many hours ago I’m not sure if I actually did. I got dressed and headed to the gym to join 5 other women and our trainer for an insane leg work out. This work out was like none I had ever experienced…sure I can squat, lung, dead lift and do many of the same exercises we did, but I had never thrown on the amount of weight that I saw hanging on the “arms” of those machines.

My trainer introduced me to my partner who I was going to be super setting with over the next hour. We quickly glanced at each other and said a friendly hello as I sat down to perform my first leg press exercise. My heart was racing, I was still feeling incredibly excited about being there. It was surreal in a way to be training with women who had just come off a competition. They had beautiful lean muscles in their arms, legs and back. I wanted those same lean muscles they had. At that moment as I started to press up on 100+ pounds of weight…I said to myself I can do this!!!

Trish had me focused on completing 8-12 reps on every exercise I performed. That doesn’t sound like much when you workout every day, but it was MORE than enough when you have 100+ pounds you are trying to push away from your body. My legs were shaking; my heart rate was climbing from the intensity of the movement. There were many moments where my legs could not get that weight away from my body. Trish pushed me along with encouragement; my legs found energy to finish the set. I slowly moved out of the machine feeling the weight in my thighs. They had been worked, the muscles had been torn and this was just the first set!

My partner and I switched stations, she was now on leg press and I was performing reverse lunges with 60 pounds of silver glory between each hand. The reverse lunges felt like heaven compared to leg press. Before you knew it, I had completed my set and it was time to get back in the leg press seat. This time, the weight didn’t feel as heavy; my muscles remembered the movement and helped me get thru the first few reps. When you have that much weight to move, your mind goes into a zone, suddenly the music starts to fade, the voices become lower and you are there in mind and body talking yourself through each and every movement. If you could hear what my mind was saying…it wasn’t far off from The Little Engine That Could… I repeated over and over I can do this, I can do this, don’t give up! When the set was over, the music and voices came back into focus.

There was no chit chat going on between the women, it was all “get it done” attitude. Everyone was focused on their exercise. The only thing you could hear when you were out of the zone was heavy breathing; grunting and some even shared their own encouragement out loud.

We cooked our legs today! My legs were shaking towards the end of our session. One of the veterans came over and cheered me on as I was stuck in a squat. I could not push that weight up. I wanted someone to save me and lighten my load. I don’t remember what the competitor’s exact words were but she was my personal cheerleader, I looked straight into her eyes as I tried to push the weight up toward the sky and she motivated me to push up. I did it! I hopped off, we smiled at each other and all I really wanted to do was find a bathroom and puke. That’s when you know you worked your body over.

I was ready to go to my next exercise and Trish said, have a great day! I said, what’s next and she said that’s it, it’s been an hour. I couldn’t believe an hour had passed since I sat in the leg press machine. That was the HARDEST workout my legs had experienced and I made it through. You know what the best part is…I’m ready for more!

Remember that double I was talking about at the beginning of this blog…I got more alright. I got a double workout today…An hour of legs and 20 minutes of 30 second intervals. I seriously couldn’t imagine being able to pick up my led felt legs. I was once again, excited about the workout, but wasn’t sure if my legs were. I hopped on the treadmill and remembered those women I trained with. I know each one of them had to go through this kind of training to get to where they are and I was determined to get my legs off the belt of the treadmill. BAM I knocked out my cardio session.

Today I realized you have to want it bad enough to make it happen. I want it bad enough, I’m 100% in. There’s no deviating; I will do what it takes by sticking to the strict eating plan and giving it my all at every workout. Game on!

Until next time…

The Ultimate Challenge

It’s Sunday and I’m really excited about the weekend coming to an end! How often do you hear someone say that? Almost never! Most of us can’t wait for the weekend to arrive. I used to anticipate the weekend, but today I feel different.

I am about to step into what I believe will be the most challenging experience I’ll endure in my lifetime. It will require 100% dedication, focus, determination and motivation on a DAILY basis. I’ve done plenty of things to challenge my body, but this will be the toughest event of them all and I couldn’t be more excited about it!!

I am a huge fan of Oxygen Magazine. I’ve been reading it for years. I admire the women/models in the magazine for their rocking bodies. My girlfriend and I have flipped through pages and pages of Oxygen together and have said that we’d love to have a body like the women in Oxygen. I’m an avid fitness freak. I consistently workout on a daily basis; whether it’s lifting weights, interval training, running or taking a yoga class here and there, working out is like brushing my teeth…I do it every day.

As I flip through the back of Oxygen, I’m even more impressed by the women who have dedicated themselves to competing in the fitness world. You can’t achieve a body like theirs without committing yourself to rigorous workouts, clean diets, sacrifices and pure determination.

Well guess what, I’ve decided to join these women and compete in a figure competition. I can honestly say, I wouldn’t have made it to this point without the final push from a very good friend who is near and dear to me. When you are surrounded by people who believe in you and support your dreams, you feel like you can do anything! I’ve been on top of the world since making this decision.

While I have a background in fitness and clean eating, I didn’t want to mess around with trying to figure this out. No pun intended ;-) I wanted to work with someone who has been there themselves and knows what it takes to prepare, train and eat for an event like this. I was referred to a couple, who are both competitors, trainers and come with a decade of experience in this field. I met with Mike and Trish last week. I think I was smiling the entire time we talked…well if I wasn’t smiling on the outside I most definitely was feeling happy inside. I loved them the minute we met. Their experience showed in their physique and the questions they asked me. They helped me decide which competition to train for and explained what my daily training is going to look like. I’ll be training with Trish 5 days a week. Mike will build a clean eating plan for me to start on Tuesday. I’m anxious to see what’s on my plan. My target competition date is in November. I have about 4 months to train for this. My first day of training begins tomorrow morning at o’dark thirty, YIKES. This is the reason why I can’t wait for the weekend to be over. I’m ready for the alarm to go off.

I’m so ecstatic that I want to share this journey with you. Every day I will be blogging about the experience, from training, to food to the emotions I endure. There will be high moments like the one I’m in now and moments where I might feel as if I can’t take it anymore. The diet is extremely restrictive so I can’t promise I’ll always be in a sunny mood but one thing is for sure…I’ll be here every day for the next 18+ weeks.

Until next time…

Rock your body with this chizzlin' workout

This is an ADVANCED workout and should only be performed by individuals who’ve been training on a regular basis. This workout will burn! I feel refreshed and lean after this workout.

This workout will challenge your body and help you lose body fat and burn calories. This workout should be performed at a gym.

Should you experience any pain, feel faint, dizzy or sick at any point during an exercise, stop the exercise.

Warm-up

Warm up for 5 minutes on bike, treadmill, elliptical or stair master machine.

Treadmill Fat Buster

You’ll use your own body to create the intensity by jogging (low intensity), running (medium intensity) and sprinting (high intensity)

30 seconds medium intensity

30 seconds low intensity

45 seconds high intensity

30 seconds low intensity

1 minute medium intensity

1 minute low intensity

45 seconds high intensity

Repeat this entire pattern 3 more times all the way thru; completing a total of 20 minutes.

Muscle Defining Workout

Starting with the abs, complete each exercise one time thru until you’ve completed the entire abs and strength training circuit; repeat two more times all the way thru starting with abs.

Abs

12 reps – Weighted crunch (using light weights)

20 reps – Stability ball tuck and pike

12 reps – Hanging front leg raises

10 reps– Hanging side (oblique) knee raises (complete 10 on right side, then 10 on left side)

Strength Circuit (do not rest more than more 30 seconds between exercises)

12 reps – Machine leg press

12 reps – Barbell chest press

10 reps – Pull Down

10 reps – Dumbbell lateral raises; standing on bosu ball

12 reps – Bent over row using a weight plate (hold plate using both hands)

10 reps – Lung Squats using squat machine

10 reps – Bent over barbell rows

10 reps – Diamond push-ups on bosu ball

10 reps – Dumbbell hammer curls; standing on bosu ball

10 reps – Dead lift using a weight plate (hold plate using both hands)

Take a 2 minute break, hydrate and repeat two more times all the way thru starting with the abs.

Stretch

Take 5 – 7 minutes to completely stretch out your hips, legs, abs, back, shoulders and arms. Hold each stretch for 30 seconds.

Disclaimer

I the consumer I recognize that exercise requires physical exertion, which may be strenuous and may cause physical injury, and I am fully aware of the risks and hazards involved.

I understand that it is my responsibility to consult with a physician prior to
performing any exercises or workouts. I represent and warrant that I am physically fit and I have no medical condition that would prevent me from doing this workout.

In consideration of this workout provided by redtangerine I agree to assume full responsibility for any risks, injuries or damages, known or unknown, which might incur as a result of this workout.

I knowingly, voluntarily and expressly waive any claim I may have against redtangerine and or its owner, employees, contractors and subcontractors for injury or damages that I may sustain as a result of participating in the program.

I, my heirs or legal representatives forever release, waive, discharge and
covenant not to sue redtangerine and or its owner, employees, contractors or subcontractors for any injury or death caused by negligence or other acts.

If you feel sick, dizzy or faint at any point during this workout, it’s important that you stop working out.

It’s important to warm up before doing any exercise or workout and stretching after you’ve completed your workout.

DISCLAIMER: This information reflects the opinion of our experienced professionals and should not be interpreted as medical advice. Consult your doctor before beginning any diet or fitness program. All rights reserved. No part of this material may be reproduced, redistributed, taught, stored in retrieval system or transmitted in any form or by any means electronic, photocopying, or otherwise without the prior written permission from redtangerine.