Well this week I hit bouts of what I like to refer as "traffic" meaning my little road blocks that seem to stall me in my drive to get focused and stay on track. It was a busy week as, they all are, with Valentine's Day and those winter illnesses that we just can't seem to escape. I found myself trying to push through a long week, all while trying to take my training and eating to the next level. My traffic jam consisted of my oldest son coming home with a fever and one day of school missed, and so my workout had to be at home, along with another day missed at the gym because of a snow delay. Ugh!!!! Another workout at home... I so desperately want to just get myself in that groove,where I feel unstoppable and feel like I'm making progress. So now, I really have to dig deep, get focused and put my plan into action.
While my training and eating clean fell a little short this week, I decided that while I was in "traffic" I would make the most of it and make my new improved plan for the next four weeks. It's time to dig deep all right, get focused and follow my plan to get those results I desire. It was time to make my new diet plan and a new training plan as it is time to switch it up. Time to dial in and work on improving from my last show. I'm still learning and trying to figure out how to improve my body. I know the areas that I want to improve on and as far as eating clean, that's a science all on it's own. Every person responds differently to certain foods. As what may work for one person, may not work for another. I've done countless research on eating clean for figure and bikini competitors and it seems there are basic guidelines and it's just about figuring what works.
This is my plan I've come up with for the next month. My competition is 10 weeks away and I will make any tweaks or changes as necessary as I follow this plan just to see how it works for me. I will also be posting my workout plan for the next month. Be sure to check it out by clicking on "my workout plan" on the right of my post. Let me know what you think and if you have any questions.
Meal 1
3oz protein
1/3c carb
1/2c fruit
Meal 2
3oz protein
1/3c carb
1/2c fruit
Meal 3
3oz protein
1/3c carb
1-2c veggies
Meal 4
3oz protein
1-2c veggies
1 Tbsp or 1oz fats
Meal 5
3oz protein
1-2c veggies
1 Tbsp Fats
Meal 6
3oz protein
1 Tbsp or 1oz fats
Protein Choices: egg whites, whey protein, chicken,turkey, & fish
Carb Choices: oatmeal, ezekiel bread, brown rice, sweet potato, rice cake (no salt) &quinoa
Fruit Choices: strawberries, blueberries, raspberries, & grapefruit
Veggie Choices: red pepper, cucumbers, spinach, celery, & broccoli
Healthy Fats: olive oil, coconut oil, natural almond butter, almonds, & chia seeds
Protein=30%
Carbs=30%
Fats=40%
Keep in mind this may not work for you and you may have to make adjustments. This is my trial as well and I will let you know if and when I make adjustments. On one last note, I also plan on adding 2 tsp. of apple cider vinegar to and 8oz glass of water before my 1st, 3rd & 6th meal as I've read it helps burn fat. I'm willing to give it a shot.
Stay focused and calm if you come across any "traffic" jams. It's time to kick butt!!
Sunday, February 17, 2013
Saturday, February 9, 2013
Week 4...
Before we get into this week, I'll have you know that the cake made the four hour trip but sunk as the heat in the truck was too much on the cake and the smell of chocolate didn't seem to bother me as I thought it would. So that was good and bad. My very first camp went really well. I was successful in getting the girls to sweat and we all worked on our posing afterwards. I'm finally understanding the feeling of holding my lats out in my front and back poses as I'm looking to improve greatly in the coming weeks. In a few weeks I will post videos on figure posing as well as bikini.
Now, onto my very hectic week...this just may have been the busiest yet!!!My husband was out of town for most of the week. I did manage to get my workouts in and eating clean was ok until late night I found myself having a bowl of cereal. I think I did this every night he was gone. Why is it, I lose my self control when he's away? Is it because somehow, I feel like he holds me accountable or keeps me in check? Maybe its because I ultimately want to make him proud and somehow I'm stronger when he is around? Anyhow, my point is... I'm normal and most competitors and non competitors have weak moments like this. It's completely normal and common. It's better to not beat yourself with guilt or get mad because you somehow let yourself down. Remain positive and just get yourself back on track. Sweat a little harder and focus on eating squeaky clean for the next week. With my next competition coming up in 11 weeks, I need to start tighten things up a bit. It's time to focus on reaching that goal. I try to set little goals in between my ultimate goal of getting on that stage. So my little goal is to lose 3lbs by March 1st. I can do this...I will do this!
For first time competitors or seasoned competitors this is the time you should look into finding your suit. Get a few color ideas in your mind first, as this can be nerve racking and overwhelming at the same time. Pick a few colors that you love or you know that look good on you. These suits can get crazy expensive but they don't have to be. You can spend anywhere from $90-$1000 of dollars. I chose to stay in the lower price bracket and even add my own crystals. Some good websites to check out are www.saleya.com , www.suitsyouswimwear.com, and www.passionfruitdesigns.com . If you are planning on doing your own crystals I would strongly suggest doing your research and start out basic. You can check out www.mjtrim.com as they have all different size and color crystals along with the right glue. You need to get gem tac. If you're brave enough to take on that task you need to start at least 2 months before your competition. If that's not for you and you want that extra shine on stage, layer up with costume jewelry. Big earrings and lots of bracelets. You can even find shoes with crystals on them. I got my shoes at www.snaz75.com as I found they were the cheapest and they had my shoe size. I'm a 5 and its not always easy to find shoes in my size.
The above picture was taken at my last show-October 2012...Yep, I'm blond there. I wanted to see if it made a difference with the judges. It was a ballsy move on my part and even though I placed 5th, ultimately I didn't feel like I stood out. Don't be afraid to take chances... I also had my sister add some crystals on that suit and plan to add more crystals for each show that I do.
So my conclusion for this week is to continue to work hard, eat clean, stay focused and set goals...
Now, onto my very hectic week...this just may have been the busiest yet!!!My husband was out of town for most of the week. I did manage to get my workouts in and eating clean was ok until late night I found myself having a bowl of cereal. I think I did this every night he was gone. Why is it, I lose my self control when he's away? Is it because somehow, I feel like he holds me accountable or keeps me in check? Maybe its because I ultimately want to make him proud and somehow I'm stronger when he is around? Anyhow, my point is... I'm normal and most competitors and non competitors have weak moments like this. It's completely normal and common. It's better to not beat yourself with guilt or get mad because you somehow let yourself down. Remain positive and just get yourself back on track. Sweat a little harder and focus on eating squeaky clean for the next week. With my next competition coming up in 11 weeks, I need to start tighten things up a bit. It's time to focus on reaching that goal. I try to set little goals in between my ultimate goal of getting on that stage. So my little goal is to lose 3lbs by March 1st. I can do this...I will do this!
For first time competitors or seasoned competitors this is the time you should look into finding your suit. Get a few color ideas in your mind first, as this can be nerve racking and overwhelming at the same time. Pick a few colors that you love or you know that look good on you. These suits can get crazy expensive but they don't have to be. You can spend anywhere from $90-$1000 of dollars. I chose to stay in the lower price bracket and even add my own crystals. Some good websites to check out are www.saleya.com , www.suitsyouswimwear.com, and www.passionfruitdesigns.com . If you are planning on doing your own crystals I would strongly suggest doing your research and start out basic. You can check out www.mjtrim.com as they have all different size and color crystals along with the right glue. You need to get gem tac. If you're brave enough to take on that task you need to start at least 2 months before your competition. If that's not for you and you want that extra shine on stage, layer up with costume jewelry. Big earrings and lots of bracelets. You can even find shoes with crystals on them. I got my shoes at www.snaz75.com as I found they were the cheapest and they had my shoe size. I'm a 5 and its not always easy to find shoes in my size.
The above picture was taken at my last show-October 2012...Yep, I'm blond there. I wanted to see if it made a difference with the judges. It was a ballsy move on my part and even though I placed 5th, ultimately I didn't feel like I stood out. Don't be afraid to take chances... I also had my sister add some crystals on that suit and plan to add more crystals for each show that I do.
So my conclusion for this week is to continue to work hard, eat clean, stay focused and set goals...
Wednesday, February 6, 2013
Week 3...
Well this week started out fine, as my diet was on point and so were my workouts. This is where- mentally my head is beginning to get in the game. I'm finally starting to feel like I'm heading in the right direction. I would'nt be able to do this without being organized. Which brings me to that exact topic, Organization.
Just about everyday I manage to get at least three loads of laundry done and my afternoons are pretty much spent in the car, as all of my four kids are in four different schools. So from from 2:40 till 3:20, I'm doing my rounds with pick ups, then onto homework, dinner, baths/showers, & bedtime. Along with many things I've left out. Yet every morning, I get myself up at 6am and get my cardio in, this really gives me more energy to take on the day, weird but true! I really do have a different outlook on my day if I make this happen, rather than sleeping in. Oh and there are days where sleeping in is necessary...this does happen on occasion & the results are one crabby Mommy! At least until I get my sweat on. Then my mood immediately shifts.
On Sunday's I cut up my veggies, cook my chicken & pot of brown rice as this helps me tremdously. Its just one last thing for me to worry about. Especially, since eating every 2-3 hours is already somewhat time consuming, but having a plan & being organized really takes that stress away. After 2 weeks of doing things this way, you'll get the hang of it and before you know it, it just becomes routine. The same goes for working out. At least that's what I've come to realize anyhow.
Now onto my next topic- Making Time for yourself! It is very important as a woman to make time for themselves. Sure, I've certainly had my doubts,(especially in the very beginning)with my struggles in feeling guilty for making time for myself. Heck I've even had people think I'm selfish or self absorbed. Which I think is crazy as I would never, ever want people to think that of me!!!! I have always and continue to put others first. So I've come to the conclusion that I'm just really lucky to discover the benefits of making time for me. I fully believe that it gives me patience (& boy, do I need a lot of it...) it makes me happier and more positive. I feel like I can handle most of what life throws at me when I have that positive mind set.
This weekend and on Super Bowl Sunday my oldest son will be turning 12 and so I made him a chocolate cake, then I have to drive 4 hours with it on my lap, as we are going skiing for his birthday. I just hope it stays in tact and that the smell of chocolate does not cause me to cave.YIKES!!! If I wasn't in competiton mode, sure I would have a piece.
I'm also teaching my very first plyometric workout for a few competitors that are competing in the next four to five weeks. Yipee, Wish me luck! I will let you know how it went next week.
So this week- Get Organized and Make Time for Yourself.
Just about everyday I manage to get at least three loads of laundry done and my afternoons are pretty much spent in the car, as all of my four kids are in four different schools. So from from 2:40 till 3:20, I'm doing my rounds with pick ups, then onto homework, dinner, baths/showers, & bedtime. Along with many things I've left out. Yet every morning, I get myself up at 6am and get my cardio in, this really gives me more energy to take on the day, weird but true! I really do have a different outlook on my day if I make this happen, rather than sleeping in. Oh and there are days where sleeping in is necessary...this does happen on occasion & the results are one crabby Mommy! At least until I get my sweat on. Then my mood immediately shifts.
On Sunday's I cut up my veggies, cook my chicken & pot of brown rice as this helps me tremdously. Its just one last thing for me to worry about. Especially, since eating every 2-3 hours is already somewhat time consuming, but having a plan & being organized really takes that stress away. After 2 weeks of doing things this way, you'll get the hang of it and before you know it, it just becomes routine. The same goes for working out. At least that's what I've come to realize anyhow.
Now onto my next topic- Making Time for yourself! It is very important as a woman to make time for themselves. Sure, I've certainly had my doubts,(especially in the very beginning)with my struggles in feeling guilty for making time for myself. Heck I've even had people think I'm selfish or self absorbed. Which I think is crazy as I would never, ever want people to think that of me!!!! I have always and continue to put others first. So I've come to the conclusion that I'm just really lucky to discover the benefits of making time for me. I fully believe that it gives me patience (& boy, do I need a lot of it...) it makes me happier and more positive. I feel like I can handle most of what life throws at me when I have that positive mind set.
This weekend and on Super Bowl Sunday my oldest son will be turning 12 and so I made him a chocolate cake, then I have to drive 4 hours with it on my lap, as we are going skiing for his birthday. I just hope it stays in tact and that the smell of chocolate does not cause me to cave.YIKES!!! If I wasn't in competiton mode, sure I would have a piece.
I'm also teaching my very first plyometric workout for a few competitors that are competing in the next four to five weeks. Yipee, Wish me luck! I will let you know how it went next week.
So this week- Get Organized and Make Time for Yourself.
Friday, January 25, 2013
Week 2...
Well this week didn't start off like I had hoped as by week two the ball has starting rolling,right? Well not this week!! I began my week with what, I thought had been the worst weekend as a mother to date.... We had all come down with the dreaded stomach bug, one by one, the vomiting was like a vicious storm. It ripped thru my home like a puke filled tornado. Three of my kids and my husband spent the entire Saturday night from 7pm until Sunday early morning, throwing up,one by one every 35-45 minutes!!!I just went from room to room emptying their bowls, washing them out, spraying them with Lysol and giving the bowls back only to repeat over and over again. By morning I had succumbed to the same nasty bug. This was supposed to be my week where I was to pick up the pace and start preparing for my upcoming competition. As I am quite the planner and tend to plan in advance for everything I do. By Wednesday, I began feeling frustrated and somewhat irritated as we all still weren't 100% yet. To relieve my disappointment I decided to get on my elliptical and get a quick 35 min cardio session in, sweating had made my mood improve. Later that afternoon I received an email from a friend I had met at my last competition. I hadn't heard from her in a few months. Her email made me realize that the beginning of my week was a mere traffic jam in comparison to what she had gone through in the past few months. Her son had become ill with an infection surrounding his heart and had to endure lots of testing to find out what had gotten him so sick. This quickly made understand that my situation over the weekend was just a bump in the road. You just have to do what you can day by day. She herself had been in her own "traffic jam" waiting for answers, worrying and put herself on the back burner....I would have done the same. I can't even imagine what she had to go through. I'm very happy to hear that she herself is now getting back on the fitness track.
With my competition a little more than 13 weeks away (which by the way- is plenty of time to get show ready, as it takes most competitors about 12 weeks) This is when you start eating clean. I "try"to eat clean year round and my goal this year is to maintain the clean eating lifestyle year round!
Now onto clean eating. "Clean Eating" is basically eating foods that are the way nature intended.
Absolutely nothing processed and always wholesome single ingredient items. You will be eating
every 2-3 hours, including lean proteins at every meal. You will also be eating lots of fruits and
veggies along with healthy carbs. (My carbs, include Oatmeal, brown rice, sweet potatoes, quinoa,
and Ezekiel bread) It's important to know that every body responds differently to all different foods.
To give you an example brown rice works for me but may not for others. It may make them feel
bloated. It is also important to drink lots of water. I drink about a gallon a day. Alcohol is completely
out of the equation during competition prep anyway. Look for a sample of my diet above on my clean eating page. Stay tuned for next week, where I will begin posting my weekly progress pictures. I'm pumped for week 3!
With my competition a little more than 13 weeks away (which by the way- is plenty of time to get show ready, as it takes most competitors about 12 weeks) This is when you start eating clean. I "try"to eat clean year round and my goal this year is to maintain the clean eating lifestyle year round!
Now onto clean eating. "Clean Eating" is basically eating foods that are the way nature intended.
Absolutely nothing processed and always wholesome single ingredient items. You will be eating
every 2-3 hours, including lean proteins at every meal. You will also be eating lots of fruits and
veggies along with healthy carbs. (My carbs, include Oatmeal, brown rice, sweet potatoes, quinoa,
and Ezekiel bread) It's important to know that every body responds differently to all different foods.
To give you an example brown rice works for me but may not for others. It may make them feel
bloated. It is also important to drink lots of water. I drink about a gallon a day. Alcohol is completely
out of the equation during competition prep anyway. Look for a sample of my diet above on my clean eating page. Stay tuned for next week, where I will begin posting my weekly progress pictures. I'm pumped for week 3!
Friday, January 18, 2013
Week 1-
Ok so am I really about to call this week 1? Considering this is my fourth time preparing for a future competition at the end of April...I guess I am, ... as we all need to start somewhere, right? Although with the New Year ahead not only do I want to improve my body and stage presence, this year I want to be able to maintain and not find myself in those little ruts like I have in the past. You see after my very first competition, even though I was "on top of the world" I found myself in a "now what "
situation...I went from eating clean 5-6 times a day to eating just healthy maybe 3 times a day. Sometimes even giving in to snacking on the kids snacks and before I knew it there I was again, back at square one! Ouch, I had undone all my hard work and sort of let myself go. Or at least my own idea of letting myself go. Most people would say I looked fine, but deep down I knew I could do better!
Well, that was until, I found myself at Week 1 again. My amazing husband realized how frustrated I was and surprised me by hiring a "figure coach" to help me get back on track. This was the best Christmas present as it was exactly what I needed.
I realized, I needed someone to keep me in check and I also realized that it was just as important for me to keep up with my workouts and eating clean as ,in turn -it did ultimately make me a better Mom. I really believe that!!!By making time for myself ,it gave me a happy, positive and more patient outlook on everything.
After beginning my fitness journey yet again, I found myself stumped, as the coach my husband found for me online was having me eat way too many calories. ...I was frustrated and couldn't figure out why my body wasn't reacting the way it should or the way I had really hoped. I began thinking "is my body changing because I'm getting older?"
I decided at that moment I would begin to figure things out on my own. Three months in and no physical changes!!!! I then began learning about what I was putting in my body and doing the caloric math. I also made an appointment with my OBGYN and had my blood workout done to get more answers.
Long story short, I had no issues with hormone levels, or thyroid issues for that matter. I was simply
just eating way to much...and so that became another lessened learned.
I worked really hard, adjusted my own diet and competed yet again for the second time. I did three rounds and placed 2nd in Figure Short, 3rd in Figure Classic & 3rd in Bikini Classic. I found myself at the "top of the world" yet again...Amazing- it really is true that you can achieve anything you set your mind on!! Now maintaining it -That's another thing!!!
This next journey I will be posting weekly photos and examples of how I will get my self show
ready. Most Importantly, I'm hoping that this experience on sharing my own journey will help me with the maintaining that fit healthy lifestyle year round.
" Setting Goals is a must do and once you reach that goal it's impossible to stop!" I'm always setting new goals, some small, some big...
situation...I went from eating clean 5-6 times a day to eating just healthy maybe 3 times a day. Sometimes even giving in to snacking on the kids snacks and before I knew it there I was again, back at square one! Ouch, I had undone all my hard work and sort of let myself go. Or at least my own idea of letting myself go. Most people would say I looked fine, but deep down I knew I could do better!
Well, that was until, I found myself at Week 1 again. My amazing husband realized how frustrated I was and surprised me by hiring a "figure coach" to help me get back on track. This was the best Christmas present as it was exactly what I needed.
I realized, I needed someone to keep me in check and I also realized that it was just as important for me to keep up with my workouts and eating clean as ,in turn -it did ultimately make me a better Mom. I really believe that!!!By making time for myself ,it gave me a happy, positive and more patient outlook on everything.
After beginning my fitness journey yet again, I found myself stumped, as the coach my husband found for me online was having me eat way too many calories. ...I was frustrated and couldn't figure out why my body wasn't reacting the way it should or the way I had really hoped. I began thinking "is my body changing because I'm getting older?"
I decided at that moment I would begin to figure things out on my own. Three months in and no physical changes!!!! I then began learning about what I was putting in my body and doing the caloric math. I also made an appointment with my OBGYN and had my blood workout done to get more answers.
Long story short, I had no issues with hormone levels, or thyroid issues for that matter. I was simply
just eating way to much...and so that became another lessened learned.
I worked really hard, adjusted my own diet and competed yet again for the second time. I did three rounds and placed 2nd in Figure Short, 3rd in Figure Classic & 3rd in Bikini Classic. I found myself at the "top of the world" yet again...Amazing- it really is true that you can achieve anything you set your mind on!! Now maintaining it -That's another thing!!!
This next journey I will be posting weekly photos and examples of how I will get my self show
ready. Most Importantly, I'm hoping that this experience on sharing my own journey will help me with the maintaining that fit healthy lifestyle year round.
Sunday, January 13, 2013
Ok so here's a little info about me and the beginning of my fitness journey. I'm a 38 year old mother of four young children. I started working out seriously after my 3rd child was born, mostly running, doing Yoga and Pilates. This continued throughout my fourth pregnancy..Once she was born I was ready for a challenge. Determined to take this passion to the next level and push harder than I ever had before, I began training for my first Bikini Competion in 2011. By the following year I also began competing in Figure and haven't looked back. I 'm always looking to improve my body and have enjoyed meeting other women and helping them with the knowledge I've learned thus far. I'm also teaching my children about setting goals, reaching them and showing them that a healthy lifestyle is very posssible.
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| Here's my family! Xoxoxo xoxoxo I love them all so much! |
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