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Monthly Archives: May 2011

When Lacking Time I like Meat and Potatoes – Fitness Blog World Post #2

Your 5 most FAVORITE exercises or routines to do when lacking time. What’s a fast, effective workout? Or how do you structure your time effectively when its a busy week and can’t get all your normal workouts in? What are the important elements of your fitness that can’t be sacrificed when unexpected obstacles come up?

There are two kinds of excercises for those who are wanting to put on size, your meat and potatoes exercises and your dessert exercises.  The Meat and Potatoes are the most important for helping you bulk up and the dessert exercises are there just to slaughter your muscles a little more.  Since my ultimate goal is to build larger muscles, when I run short on time I make sure I get in my Meat and Potatoes.

Back Squats:
My life has become all about squatting.  Every week, sometimes twice a week, I squat, squat and squat some more.  When leg day is rushed, I make sure I get in my squats as they are the most important exercise for gaining size.  I squat ass to grass and as heavy as I can, till going up those two weenie stairs to the water fountain feels like climbing a mountain.

Barbell Curls:
Welcome to the gun show!  A while back we posted some of our exercises that we love to hate.  I used to hate barbell curls.   I think it was because my form at one time stunk and I was just plain terrible at them.  Since then I’ve perfected my form and I now love working arms.  Barbell curls give me a pump like no other arm exercise and I must admit, it’s kind of fun to flex 😉

Overhead presses:
Shoulders, shoulders I want to turn you into boulders.  Nothing makes a woman look more strong and fit than a nice part of sculpted shoulders.  Military Press or Standing Dumbell Presses are a go to exercise for this girl. It is an exercise that simply cannot me missed or skipped.  I schedule my shoulder day with a trainer so that I make sure I get the best workout possible.  I always want to ensure that I have a spotter and that I leave nothing back on shoulder day.

Stiff Legged Deadlift:
Not only is this exercise amazing for building nice, big, juicy hammies, it also happens to be one of my favourite exercises.  My whole life I have had notoriously tight hamstrings, this exercise has not only helped tone and strengthen my hamstrings, but helped me become more flexible than I have ever been before.

Dips:
Tri day is all about dips.  At the moment I can only do horizontal ones.  I have been doing negative horizontal dips because I dream of one day being able to pump out 10.  Performing both forms of this exercise have been instrumental in developing my tris.  I like that you can do horizontal dips anywhere (all you need is two chairs or a chair and a bench) and I love the burn of the vertical dip.

Tips for making it all fit in:
Schedule your workouts like you schedule your activites.  If it’s written in your calendar you will do it. Furthermore, find a workout partner or trainer who will hold you accountable on the days when you just don’t feel like it.  When you make an appointment to work out with someone else you are less likely going to cancel when the going gets tough.  We are so quick to let down ourselves, but not as quick to let down others.

Visit http://fitnessblogworld.wordpress.com and click on the links to other fitness bloggers to get their perspective on this topic!

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3 Comments

Posted by on May 29, 2011 in Uncategorized

 

I’m in the thirties!

In 30 days I start my very first contest prep! and in 31 days I turn thirty.  (well that was the count when I first started to draft this a few days ago)

I’ve been looking forward to starting this process for almost a year.  Now that the moment is almost upon me I’m a mess of feelings and emotions!

oh the unknown, you are so exciting and scary!

I’m not going to lie, I’ve been slacking off a bit lately.  Not in the sense that I’ve thrown all caution to the wind at started eating McDonalds.  But over the last two weeks I’ve allowed myself a square of dark chocolate here, an extra Paleo muffin there.  I guess I’m being a little bit liberal with myself knowing that I am entering some strict times, so why not allow myself some guilt free treats now for long term prep success.  I’ve also missed a few workouts because of work scheduling (something I normally do not allow to happen, but it’s either let the workout slide or run myself into the ground and prefer the first option).  This is my tricky time of year.  The husband and I run his family business and it’s go, go, go, 7 days a week until the end of June when our new part time staff is trained, out of school and able to take lots of the pressure off us.  Conveniently that is also when my competition prep starts.

Other than that I’m just starting to be in disbelief that this is happening.  Within the same day I’m excited and also afraid that I’m totally off my rocker for wanting to do this.  It’s no surprise to all my fellow bloggers that I haven’t been blogging lately (hubby reminded me it’s been 8 days this morning).  Part of this is due to my chaotic work life at the moment and part of it is due to the fact that I have been going to bed at 10 – 10:30 instead of forcing myself to stay awake until 12:00am every night.

If you want to know what’s been going on in my brain, here is a sample of my current inner dialogue:

  • will I be muscular enough?  You may not be the most musclar, but you are the strongest you have ever been and you will work your ass off during prep to make sure you are your best body.
  • am I organized enough? It could be rough around the edges, but when it comes down to it you know you always get shit done.
  • will I be intolerably cranky from strict dieting? Will my husband want to take the ring back? He loves you and will do anything to support you, that’s why you married him.
  • can I really stand confidently on a stage in front of a group of people in a skimpy outfit? Fake it till you make it sister!
  • will competing give me crazy unhealthy body image issues? You will stay grounded. You know that a competition body is just that, a competition body. What you have right now is fabulous and after prep when you regain weight you will be new and improved.

    and last but not least, before all of this prep business starts.  To I treat my almost 30 year old self with Birthday Cake??? Hrmmmm.
  • Magnolia Cupcakes are a little taste of heaven!

    Birthday Cake?

     

 
3 Comments

Posted by on May 23, 2011 in Uncategorized

 

Paleo or Not?

This Fitness Model competition has been changing me drastically.  I had no idea I would make so many changes to my lifestyle before prep even started.  When I first decided to compete I followed Tosca Reno’s Cooler 1 from the Clean Diet.  I saw great results but then decided I needed to find trainer.  When I first started following my trainer’s diet plan, he started talking to me about Charles Poliquin’s thoughts on Paleo eating. When he first suggested eliminating all grain from my diet I wasn’t receptive.  I couldn’t imagine life without my morning oats.  On top of that he suggested I kick the dairy?  What! now no evening yogurt?  No way, not before prep, no way.

But months passed.  My muscle mass increased and I was really wanting to see myself lean out a little more. Competition prep was getting closer and closer and my newbie mind couldn’t help but think, how will I handle prep? maybe I should start making changes now…this and Charles recommending the Paleo Diet on his list of suggested reads made me start to make changes.  I immediately went and bought the Paleo Solution.  After reading the book I implemented the 30 day trial period.  I did it and yes I didn’t cheat once! I followed my trainer’s recommendations Paleo style and finished the term.  At the end of the term I felt great, allergy symptoms reduced, felt no need to eat dairy or oats.  I was all gung ho for prep, after my 30 day trial, I knew I could do 120 days days if I could do 30.  But I also knew in the back of my head that it would be hard, exhausting and full of cravings.  Did I want to continue eating Paleo straight through til prep?  I was worried about burnout.  I didn’t want to eat so strict that in the middle of prep, I snap and eat a box of cookies.  I talked to my trainer to discuss a mid way plan.  The plan was to eat Paleo and by his plan everyday except for 1 meal a week.  For 1 meal a week I could eat whatever I want.  In theory this sounded great.

What I didn’t realize was that my body had adapted to Paleo eating already and it loved it.  Each treat meal I have eaten since I have felt like total crap.  Not just immediately after eating the food, but for two days following…

This is where I realized that I was on the brink of making lifestyle changes beyond contest prep.  My body is ready for the change but my mind/emotions are still not ready to admit that I can do it for life.

Going Paleo would mean:
No more stuffing, potatoes or gravy at Christmas.
No more Birthday Cake.
Always bringing my own food to a pot luck
Never being able to eat dinner friend’s houses every again

So, this is where I am today.  When I first decided to do this competition I figured I would diet through prep and then after my competition is over, I would eat clean (not Paleo) until next prep and then re implement the competition prep changes.

Now I have no idea.

While I can’t say that I am Paleo now, because that would be like saying I’m a vegetarian that eats chicken on Saturdays.  I think I am slowly moving towards being Paleo for life.

I haven’t committed yet, but I’m on the brink…because really, the foods that I think I crave don’t taste as good as I remember them tasting and I don’t deserve to feel like crap.  The reason why I never drink alcohol is because I don’t enjoy feeling like crap for two days after, why is pizza any different?

So to set the record straight, I’m not Paleo, but I certainly am a Paleo enthusiast.

Until then I formally make the change: I will continue to use protein powder after work outs and I might occasionally eat a non Paleo treat meal once a week.

 
5 Comments

Posted by on May 13, 2011 in Uncategorized

 

Fitness Blog World – Post #1

While prepping for a contest, or even just preparing to achieve a goal, how do you handle naysayers and those who don’t support you? Do you have a mantra you repeat? A friend you call? What helps you take your eyes off the obstacle, and back on the task at hand?

I’ve always been a rebel, a rabble rouser, a weirdo or “creative” as my parent’s friends used to describe me.   I’ve always marched to my own drum, and been so stubborn that I did what I wanted despite what other people’s opinions were.  I also came from a family of teasers, so in my house you had to have a thick skin.  If there was something you were self conscious about, it couldn’t last for long, because if a family member found out about your weakness you were going to be teased and as a result, not much bothers me.

I guess this part of my personality/upbringing is a benefit to my training.  That’s not to say that it doesn’t hurt sometimes when people try and put me down.  Still to this day, every time my mother criticizes what I do it still disappoints me, like most people I want approval from those I love.  I want my friends and family to be excited about what I’m excited about, but I know in life I can’t control how others are going to feel or think.   What I can do however is control how I feel, and since I am confident that what I am doing is healthy, fun and worth the sacrifice.  It doesn’t really matter to me what others feel or think.

My tactics for dealing with naysayers:

1) I don’t discuss my goals with negative people.  Negative people don’t generally have anything positive to say, so I don’t give them the opportunity to tell me something I don’t want to hear.

2) Surround yourself with positive and encouraging people.  My whole life I have had zero patience for superficial and gossipy people.  All my friends are down to earth, open minded and supportive individuals.  Most of my close friends are not into working out, nor do any of them have the desire to compete.  What is so great about them is regardless of the fact that they don’t understand the allure of what I’m into, they respect and support me because it’s something I want and something that makes me happy.  Furthermore, my girlfriends are exactly who I turn to when I’m feeling down, they have a magical way of putting things into perspective for me and I’m happy to do the same for them.  Sometimes we are our own worst enemies.  Our friends/Bobettes are the people we can count on.  Don’t suffer in silence, vent it out to your girls and everything will be better!

Here are the individual blogs of the other gals:

 
2 Comments

Posted by on May 13, 2011 in Uncategorized

 

Friends are the best medicine

I’ve been kind of down in the dumps the last few days.  Not wanting to get out of bed in the morning (case in point this morning, sleeping in and being late for work).  While I have suspected that I am burning out, I wasn’t quite yet ready to admit it to my self enough to slow down, but after stumbling across this questionnaire on the internet, I’ve realized I have some changes to make:

  1. Do I have an overwhelming feeling that there is not enough time to rest and do the things that make me happy? YES
  2. Am I losing motivation and focus in my current responsibilities? Yes I’ve had some diet slip up and I’ve started to slack off on meal planning.
  3.  Am I physically more exhausted than I used to be?  YES. I’m having a hard time getting up in the morning and I’ve been staying up too late in order to give myself “me” time.
  4. Am I feeling short tempered, irritable, negative or anxious? YES. I’ve been more scatterbrained than usual.
  5. Am I envious of people who have more time to do what they like? ABSOFREAKINGLUTELY!
  6. 6. Do I feel like I’m always “on” and just can’t seem to wind down without outside help. p (i.e. drugs and or alcohol)? NO.
  7. Am I missing important family events? Do my children complain I’m not around? NO.
  8. Am I catching frequent colds and/or flu’s, or do I have injuries that will not heal? NO.

If you are experiencing 1 – 3 of these you are over-scheduling yourself. You need to make some changes to allow some recuperative time in your schedule. Build time into your schedule to read, meditate, nap, be with your family, or even just take a contemplative walk.

If you are experiencing more than 3 of the above then you are in trouble. Perhaps you haven’t noticed any effect on your exercise or fat-loss goals just yet. But, trust me, if you don’t make some serious changes the effects will start showing up on your body.  Well it’s time for me to make some serious changes.

It’s amazing what aweful, worrisome places the mind can take you when left to your own devises.

Thanks to my husband and some awesome online friends, I was able to realize that I have nothing to worry about and I have set up a plan of action to dissolve my worries and making my life a little bit more relaxing.

A facebook friend posted this quote today.  I feel like it was posted just for me today:
“Worry does not empty tomorrow of sorrow, it empties today of strength.” 

Thanks to my girls I am going to have a productive and relaxing evening.  After I nice relaxing hot bath I’m going to put on my heels and practice my posing and knit some surprises for International Yarn Bombing Day, I may or may not have something planned for my gym 😉  Last but not least, but together a meal plan for next week.

BREATHE.

 
2 Comments

Posted by on May 6, 2011 in Uncategorized

 

Being Fabulous

Several days ago, my online friend Donloree Hoffman challenged herself to work her being fabulous muscle and I’m going to do the same.  It’s so easy to see look at what you don’t have in life and challenging to practice being grateful and being fabulous.  I always like a challenge, so I gladly accept this challenge because doing things the easy way is sooo boring!

We women are always so hard on ourselves.  We always have grandiose expectations of ourselves, we always want to be super human, when we already are super women.  That’s right, we work, we train, we food prep, some of us parent (human babies or fur babies) we volunteer, we keep house and soooo much more.

While I have challenged myself to train for a fitness model competition on my way to eventually build a figure competition worthy body I’m going to go out there and say, I’m already fabulous now.  I am IN THE BEST SHAPE OF MY LIFE today and I will continue to be in the best shape of my life from this day forward.  If that’s not fabulous, I don’t know what is.

So everyday that I look in the mirror at the gym and think, I need rounder delts, larger hammies or tighter abs, I’m going to tell myself “I AM IN THE BEST SHAPE OF MY LIFE!” I worked hard for it, I looks great on me and I am so happy with where I am right now.

To further my fabulousness this week I’m going to:

  • Fill in my Fitness Model Competition Registration Form
  • Make a reservation at my Competitions host hotel
  • Book an appointment with a photographer to capture my journey

What kind of fabulous things are you doing today? 

 
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Posted by on May 3, 2011 in Uncategorized