Week 10.....& 5 weeks to go!

Ok- so it's Game On!!!!With 5 weeks left till my show I'm stepping up my game and getting ready for that push. It's CRUNCH time... This is when you start focusing on all the little details, like tighten up your diet and for me personally that means cutting carbs, no more weekend cheat meal and giving up my love of "dirty" flavored creamer for my morning coffee! Heck, I've even given up coffee, altogether, because for me it's just not the same without that flavored hazelnut fat free creamer!!! Even though, it says fat free, it's still not "CLEAN" and this is the time where being "clean" needs to be spot on. It will make all the difference! I've also starting doing cardio twice a day for 30 minutes each time along with changing my weight training routine, yet again. I have always changed this every 4 weeks regardless if I'm doing a show or not. The goal is to keep your body guessing and therefore making your body work harder, which is also known as muscle confusion. I've also been practicing my stage presence, equally important, if not more important during these last few weeks. Practice, practice, practice...Smile, don't look down, own that stage, find that inner DIVA! Ok, so that took some time for me to get comfortable with...I'm not going to lie. LOL... When I first started practicing, I had this feeling of embarrassment because, I didn't want to come off as this women who's full of herself! I'd be mortified if anyone ever thought of me in that way. Lol, but I know without a single doubt, I'm not that person. I'm know the difference between being full of yourself and those who exude confidence. After all, heck, I should be proud of what I've accomplished yet at the same time remaining true to my humble self. With that being said, I've never been one to worry about what others think. I think its very important for all women and men to realize that, within themselves.  All you can do, is stay true to yourself, work hard, set goals and be kind, loving, non judgemental and supportive. That to me is the true meaning of beauty. Which, brings me to my next topic...

My workshops....After brainstorming a new plan, it is now official. My very first workshop is to be held on Sunday- April 14th, 2013 in Oakland, NJ at Edge Lifestyles Gym from 1pm-3pm. I'm super excited to host this workshop and with many others to follow... My ultimate goal, is for  those that attend my workshops to learn the "importance" in making time for themselves and also to be surrounded by other like- minded women. With that, just maybe, at the same time -they will develop friendships, have new workout partners along with having someone to help hold them accountable. It's always great to have a support network when living a healthy lifestyle. Because, at the end of the day, we all need that guidance and that occasional, hey your doing a great job! So, pass the word along, it's going to be great! I'm very excited to share my knowledge with all of you.

Stay tuned for next week as I will go over the next few details in getting show ready....

Workshops coming soon...

Ok, so here's what I've been working on and I'm excited to hear your feedback.

Week 9....

My Philosophy…

We all have a purpose in life; we all have a calling, a special gift or talent… That, special something that when shared with others it - truly makes a world of difference! My ultimate goal is to show women, of all ages, the true meaning of beauty “inside & out”. I strive to show them that they are capable of doing anything they set their minds on. I want to show them how to exude confidence and ultimately find the importance in making time for themselves. As a very busy mother of four and a figure competitor, sure my life can be extremely hectic, yet at the same time very fulfilling as I’ve found my purpose! I’m excited to share this with all women. After all, it is possible to get in Bikini shape.

Sonia Ryan Fitness

Week 8....

Ok, so as amped up as I was last week after learning that the camps I had put together didn't work out, I had so many mixed emotions...feelings of defeat, doubtfulness, and then feelings of YES! I CAN DO THIS...I wrote about all these things and even promising to figure out a plan on how to keep going and to stand on my own two feet again.
You see it can and does happen sometimes even to the best of us. One minute, we feel like we can conquer any challenges that come our way and the very next day things can come to a crashing hault!
Well, for starters, this was one of those weeks for me anyway... I felt like I had entered a marathon and it was the day of the race and I hadn't eaten for a week. It was my "what the hell" moment! So many things and emotions spiraling out of control. Things I can't even begin to get into...I truly felt defeated! These obstacles had proved to be to gut wrenching and I truly felt unprepared. How do I even begin to finish this race? I found myself at the lowest of lows... Maybe, I just needed a break?Just maybe all the things that had troubled me, happened for a reason? So, I had no choice but to listen to my body. At this point I was too emotional to continue eating clean and training hard. So with a few tears shed, some late afternoon naps, and some comfort food, I was on my way to feeling better. With  just shy of a week off, I woke up this morning with a new attitude and realized that, That voice in my head that was telling me" I couldn't do this was lying!" "I CAN DO THIS,& I WILL DO THIS!" There's something inside of me that won't let it die...
It's important for everyone to understand that sometimes we are faced with uncertainty and extreme hardships  that can knock us to the ground, while leaving us wondering if we will ever be able to get up again????  It is equally important to realize that- hey, you may need to take a break and find comfort or even support from a friend or spouse. Once you've recovered ,you will find that same determination and hard work that made you fall in love with living a healthy lifestyle! Today felt like I was starting all over again, but so what, at least I feel better after a good sweat session. So "Rock On"! Spring is around the corner which means Bikini Season is not too far behind.....
Keep reminding yourself that persistence is far more important than perfection. You will get there when you get there.

Which suit would you like to see me in....

Not sure what my plan is yet, the thought of a new suit is exciting...

I'm trying to decide on a suit and I need your help....

Which color or style would look good on me???

Let me know what your vote is.....

Week 7....

Well for starters this is my topic for this week! Many of you who've been reading my weekly blogs at some point may have noticed my flier for a one day Glam Camp, that may I, dare say... I've worked so hard on trying to make this event happen and for future camps as well. I had a vision on how to help other women looking to compete, as I know first hand what it feels like to be a new competitor. There are so many questions, & concerns and it seems not all coaches or people that have been in the world of competing have that patience to deal with all those questions and concerns a newbie may have. That is where I would have come in and still may in the future. For now, I have my blog.  Ultimately, things didn't work out for this particular event and for the  future camps with this person.  I was crushed with disappointment and hurt that all my hard work and dedication wasn't seen or valued in a way that I thought it would be. I should have known better than to put all my eggs in one basket! This is just another lesson in life and I wouldn't change all the hard work I put into it, I would have, however, made sure that we were 100% in agreement before ultimately wasting so much time and effort only to not be compensated! Nonetheless, I've got to hold my head high, stay strong, stay focused and intern revamp a few things. Besides, just by writing this blog, hopefully I'm able to help others in some way. That to me, is the most gratifying! Being able to help other women who want to live a healthy and fit lifestyle.  I'm also in the process of getting myself competition ready and so this brings justification to my topic "Good Things Come To Those Who Work Their Asses Off and Never, Ever Give Up!!!!!"

I can promise, that I will continue to figure out a plan on how to help not only, other future competitors, but all women who ultimately want to get in fabulous bikini shape!  Anything is possible when you fully believe in yourself and if your not afraid to work hard! Sure, there will always be ups & downs, as their are for many other things in life but I really think when you feel good about yourself, you are more capable in dealing with these obstacles. Stay tuned for a new and improved flier! I'm working on another plan as we speak...

There are 8 weeks left until my show. I'm as focused as ever and my eye is on the prize! I close my eyes and I can envision the final product! All my hard work will pay off! I will have improved my stage presence and the areas on my body that I thought needed improvements, will have vastly improved. Today, after my work out, I busted out my clear 6 inch heels and practiced posing. I plan on practicing every day for at least 15 minutes. The workouts I've put together for myself, I'm still feeling are right on track! I'm looking forward to spring as I can return to my early morning outdoor runs. I've also made a few little tweaks to my diet posted. In support of my best friend,( who's also competing with me) I've eliminated all fruit from my diet as she has had to do the same, and so we are going through it together. It's amazing what happens when you have someone that can relate to you and be supportive with. I've also started to carb cycle. By carb cycling, I mean one day I may have 3 servings of carbs & the next day I may have one. This will keep my body guessing and in turn make my body work harder. My plan is to try this for the next 2 weeks and monitor how my body responds. I will also add more recipes for all of you to try. Chicken, Turkey & Egg Whites can get boring for some and also can become so monotonous that you find yourself cheating on your diet. I'm always trying out new recipes and recommend you check out www.oxygenmagazine.com as they have great resources for recipes and training.

Make sure to wake up everyday with "determination" and go to bed everyday with "satisfaction" Take it one day at a time... but most of all Always stay POSITIVE!