Wednesday, December 7, 2016

Word & Weight: Flex your faith!

Word & Weight



James 1:2-4  
Consider it pure joy, my brothers and sisters, 
whenever you face trials of many kinds,   
because you know that the testing of your faith 
produces perseverance.  Let perseverance 
finish its work so that you may 
be mature and complete, not lacking anything.

Believe it or not, working our faith is like working our muscles. We must be stretched, put the fibers of the tissue under stress so that they will grow. The soreness that can follow a workout is often proof that we have succeeded in stressing a muscle to the point of fatigue. Here then is where that muscle has the opportunity to grow. We work, then we rest, refuel, recover and the muscle is in a state of growth. I'm sure we have all experienced a plateau with our fitness. We get into a routine which works great at first and then it becomes a rut.  What had been working for us to produce results becomes stagnant and we look the same. The same in our weight, our strength, the same in our appearance. 



Same with our faith. Here in James it says "the testing of your faith produces perseverance or endurance." I love when I hear people talking about flexing your "Faith Muscles". It's so applicable! When we want to see growth in our faith, when we want to be closer to God, to experience MORE of him, we need to flex. Get out of your comfort zone.

Maybe you aren't used to volunteering at church or in the community, that's a great way to flex. Maybe you haven't been tithing at church, that's a major flex. Maybe God is nudging you to call someone, forgive someone, or make amends... HUGE flex here. Or maybe, like the verse says, your facing trials. We are in a battle on this earth, the devil doesn't want to inconvenience you, he wants you dead, crushed, ineffective for the kingdom. SO when you face trials, devastating ones, your faith is being flexed! Trials produce endurance which will produce Character and hope. This hope does not disappoint us. Flex on strong people of faith! 


Reverse Grip, Underhand
Lat Pull down

This is a favorite of mine on back day. It works Lats, traps, rhomboids AND biceps.  
As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
Tip:Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body.

The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.


Thanks Bodybuilding.com for a great desciprtion

video

Tuesday, December 6, 2016

Your Body MATTERS-here's why!

Your body matters to God. Did you know? Yep, your body, the one that is exhausted from a long night with a new baby, the one that’s sore from the bike ride, the one that doesn’t feel so well after the carbs last night.

That body, in the state it’s in right now as you faithfully spend time with God and seek him, seek balance and health. Your worldview may implode here for a min, let me help you. If you say that Jesus is Lord, but we treat our bodies poorly, or even just shove them aside with disregard, we are living in conflicting belief systems.








In this age, with no temple or tabernacle, the spirit of God resides in us, WE are the temple, the holy of holies being within this very body, tired or hungry as it may be. 

This is profound, because we do not have to travel to the place where Yahweh resides, he resides INSIDE. So when I say, “Your body is the Temple of the Holy Spirit” it’s not a metaphor to clean up your eating. Its literal. 




Look in the old testament how detailed the temple is described…


1 Kings 6:31 For the entrance to the inner sanctuary he made doors
 out of olive wood that were one fifth of the width of the sanctuary.
 And on the two olive-wood doors he carved cherubim, palm trees and open flowers, and overlaid the cherubim and palm trees with 
hammered gold. 



Do you think God cares about the detail and beauty of where he resides? Yes. His description of the wood doors, the carvings, the gold overlay, we know he loves beauty, loves detail and that these things matter. He cares if we treat our bodies poorly, if we over eat and become couch potatoes.  He cares if we push our bodies aside day in and day out, putting responsibilities and people before our own self care: not making time to get that zumba class in, not sleeping, eating on the run etc. . 



He cares if the pendulum swings the other way as well: if we become obsessed with our bodies. If, in vain we become addicted to exercise or restrictive with food to the point of disordered eating, or focus on our physical appearance over our relationship with him. 

We either neglect the gift he’s given us or we glorify it above God him self and the balance hes looking for is worship.  Your body matters to God, because it’s his temple, where his spirit and glory reside and where others see his reflection and when we take care of it, it’s an act of worship. 

There is never any distinction in the bible between “spiritual life” and other area’s of life—it is all spiritual. What we eat, drink, say, watch and do are spiritual and can be worship in the highest form when they fall into line with how God designed us to be. 

Romans 12:1 “Dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice-the kind he will find acceptable. This is truly the way to worship him.”

Monday, December 5, 2016

We are FREE to chose!!


We all have that choice, maybe you had it this morning, your alarm goes off, you roll over, do you hit snooze or do you get up and start your day? All day long there are choices-once we are up we get to chose: start with a healthy breakfast or frantically grab something, hit the gym or push it off, take a little bit with God or hurry on to our own agenda.  




My friend and author Stef Peters would say, "Are you living your life by design or by default?" We have a choice daily to do one or the other. I know that I feel better when I am making clear choices, ahead of time, for my life, health and faith instead of just handling things as they are thrown at me. I have already spent too much of my life in "damage control" mode. 

Of course, no day is perfect and sometimes we need that extra hour of sleep, a day to recover from cross-fit or a sweet treat with our kids on a hot day. But I'm talking about being prepared to make choices that fit with our desires, with the direction we are going, choices that bring us CLOSER to God and to our goal. The bible says "Today I have given you the choice between life and death, between blessings and curses." Deuteronomy 30:19... So we are to chose and we are FREE to chose. 



What does that freedom look like? God's desire is that we chose him, chose life, chose what is good, right and pure. We can chose to take care of ourselves, be active, hit the gym, go for a walk and play with the dog. Or we can chose to sit on the couch after work, eat junk food, We can chose to skip the workout, opt for a second helping or give into a temptation that can harm our temple. 


The beauty is that daily we have a choice, daily it's life or death before us. Not in a perfectionist way, death isn't going to knock on your door if you have a cupcake with your girlfriends on your birthday, but if God is calling you to beat sugar, then LIFE and freedom is in choosing that. If he has called you to it, he will equip you to do it, we are not alone in it! 


Wednesday, November 2, 2016

Wednesday Word & Weight: Rear Cable Fly

Word & Weight


Isaiah 55:12    
You will go out in JOY and be led forth in peace; 
the mountains and hills will burst into song before you, 
and all the trees of the field will clap their hands!

Welcome back Wednesday Word & Weight where I share scripture and a favorite workout move from my arsenal. It's been quite a while since I have written a word and weight, but I love this certain blog post because often when I am working out, I am being PUSHED and STRETCHED physically and it draws me close to God, close to his plan and calling for me. And then in the middle of all the reps and sets, I am reminded of his love, his gift of Jesus, or a scripture that speaks to what I am walking through in life. 

Today, on Facebook I saw, a verse from Isaiah 55. We WILL go out in Joy, out into the world, into less than ideal circumstances, into sometimes pain, but we WILL do it in Joy. I have traded my RAGS for the oil of JOY, oil which is a fuel for my lamp-stand. Joy which is the light that burns because of God's spirit in me.

AND I will be led forth in PEACE. The peace, not from myself, self created, self taught or found, but LED by the peace of God, it goes out in front of me, like an outstretched hand, an offering a promise for me to grab ahold of and keep!

The earth, all of it, will BURST into song, the trees will clap, the hills will sing when God's very reign of peace and joy are our vehicle for the day. How can the earth KEEP from praising God... it can't. 

Rear Cable Fly 

This is an absolute MUST add to your shoulder routine. Go slow, pause at the top of the move, feel the burn, keep that blood flowing to the rear delts. The move is essential for having a rounded out shoulder routine, hitting all the different angles of your delts and getting that sweet shape. Don't neglect the REAR DELTS!! 




Be well, happy lifting! 


Friday, April 24, 2015

Blog Challenge: why my pants don't fit & 3 ways healthy fats work FOR you


HELLO WORLD.
I was challenged to blog by Carly over at Chubby Chics Run Too. It's been a while since we both have blogged, so it was a challenge to do it by Friday (TODAY!) One of the jokes of it was, "what am I going to blog about, why my pants don't fit? And actually... YES. That's my topic today... And with good reason.

A BULK. 

Scary, yes. That means I have intentionally gained weight. 
I have done it mostly clean, like 80% clean. There have been treats along the way and LOTS of rice, sweet potatoes and protein. LOTS of lifting as well and ZERO cardio. I am hovering at about 137 to 140 pounds and its kind of scary and exciting as well.  

 
It's my grand experiment: can I get cut and lean near 140 like i can near 120?? The scale doesn't define me and it isn't ruling me. The number for me just represents energy. The food I am eating: energy. The sleep I am getting: energy.

STILL,  I've spent the last 10 years of my life losing weight and getting ripped, so this feels backwards, but I dictate what I do with my fitness and nutrition. Before I was in bondage to all the unhealthy habits-- not this time.

I struggled a little in January with eating clean under stress... who am I kidding, I struggled a lot with it. My mom was in an accident and spent Dec-Jan-Feb-March in and out of the hospital and is FINALLY home in her own house recouping. This caused stress and I ate out of it...when I was about 5# into my stress eating, I decided I was going to switch gears to a bulk. I did, It worked and now I am hanging out in these higher numbers and....
My pants don't fit.
But my bootay is popping.
My lifts are spot on.
I am focused on form and activating my muscles properly for growth.
I am eating healthy clean carbs. Proteins. Healthy fats and seeing the results I want. For right now.
 
 

 
 
120 lbs in October 2014 (left)
 137 in April 2015(right)
 
 
In its simplest form, the energy balance equation is meant to represent what does (or at least should) happen to the body by looking at the difference between energy intake (from food) and energy output.
 
In it’s exceedingly simplest form, the energy balance equation is this:
Energy in = Energy out + Change in Body Stores
 
This is essentially just a restatement of basic thermodynamics, since energy can’t be created or destroyed, it all has to be accounted for in some form or fashion.  In this case, differences between intake and output show up as changes in the energy stores of the body. (http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html/)
I love the above statement and article, how DIFFERENT is our view of "MASS" or "Fat" if we see it as ENERGY. Stored, there for use and see our "gain" or "loss" as transferring it in the simplest form?! Even if that energy transfer takes a while, like spooning water from one bucket to the next.. it WILL create lasting change in our body stores. I LOVE THIS EXAMPLE, this is my grand experiment.

3 ways healthy fats work FOR you
I LOVE healthy fats... It's your friend, I promise.

1) Healthy fat burns body fat- going low or no fat is a huge mistake when your looking for weight loss or even overall health. When good, natural fat is replaced with chemicals and artificial sweeteners, its detrimental to your fat loss.

Healthy fats BOOST your metabolism, turns on fat burning genes and turns off fat storage genes. Healthy fats support hormone balance for better workout recovery. A healthy metabolism is going to aid in fat loss and healthy fats are amazing fuels!


2) Increased Brain function & increased energy-- fat is flavor, but fat is fuel too. DHA found in Omega 3's and other saturated fats have been shown to improve mood, keeping healthy serotonin in the brain high --which means you feel good! Enough EPA and DHA has been shown to reduce signs of ADD, ADHD, depression, increase memory, cognitive function and MORE.

3)Body composition and decreased disease: healthy fats like coconut oil and avocado increase metabolism and decrease insulin sensitivity which can keep inflammation in check. Inflammation, especially in our gut is the root cause of MOST disease.  Fat is filling, so being satiated with healthy fats will decrease cravings for unhealthy foods and decrease potential binges!  

 
 


 
Welcome back to my blog, I may be here a little more often and than you to Carly for her encouragement to get back in the saddle. Stay tuned for part two of my grand experiment where I wear yoga pants 24/7.





Wednesday, December 10, 2014

Rest--RE-Creating your health and wellness with REST!

My pastor said something about recreation last week... and it DAWNED on me that the word itself was RE-Creation... recreating something that was already there. Taking something old and making it NEW. 

Can REST and Recreation recreate a part of our body, our health and fitness as much as WORK can create?? YES. 

I enjoy sports, fun, down time and vacation, but what REALLY does rest and leisure time do for us? What does it help RE-create?? 



REbuild-- our muscles. Rest allows time for our muscles to recover, rebuild and restock our glycogen stores so we can perform the same and even BETTER next workout. Our bodies need rest days. Active recovery and rest reduces inflammation and allows our joints to rest as well. We rebuild and recreate our physique when we rest! Its actually reccommended that for ever 10 weeks training we take 7 DAYS rest...






Rest-not stressed-- we rest our MINDS. So often when we workout, run, lift, and are goal focused our minds are go, go, go. When we rest, we rest our minds,and take time to mentally have a rest day. Sleep, reading for leisure, taking a bath, a walk, a play date with our kids. These can rest our minds, slow the world down and help us to recreate the mindset we need to rock the rest of our week.



REfocus-- have you ever put a project down for a day or two or a week?? When you come back to it, its NEW, we feel refocused on it, a problem area seems solved, we have a new fresh idea about it. Maybe you are burned out on your sport--take a break, try a new one. Add yoga in to lifting, take a new route running, a break will ignite change, a new vigor, a new idea and new focus... 


REnew--our minds and our HABITS! When we renew our minds, we recreate our thought process... take a week and make reading a psalm or proverb daily a new habit. You will find your MIND, the command central from where all our action stems, is RENEWED. We REST in Gods hands, we see he is control, we don't have to labor and work to be enough, HE is enough, When your mind is renewed with the bible and it's peace, your WHOLE thought process will be recreated and renewed. There is NO better rest than that. 

Recreation can be an amazing, fun aspect of your health! It doesn't have to be apart from your health, it is in fact ESSENTIAL to recreating the BEST version of you! 



Monday, December 1, 2014

How to turn feelings of failure into motivation!

Failure is a hard word to swallow. 
It's sharp, bitter, its so FINAL. 

FEELINGS of failure though are different. We often FEEL we have failed when we have not, when its a setback or we didn't really achieve our best for what ever reason. 

It's not failure, it FEELS like failure. It happens to everyone, to the masters, the pros, to the novice. So what do we do with it?? 



Don't focus on the FEELING of failure. 

FIRST Focus on what was What went right... what you did good, what you succeeded in. Did you finish strong? Were you FAITHFUL? Did you LEARN a valuable lesson? Were you humble in learning? There must be ONE thing in your experience that went good and you felt ok about, not even ok...find the good, even if it's a weak link of good...Grab on to it, polish it up and be proud and motivated!

Second: focus on what was missing...meaning where can you fill in the gaps next time? Where can you raise your performance up? What can you do to improve even slightly? What baby step can you take daily on your shortcomings? Not that we try and beat our weaknesses into strength, but we can pick a weakness and take a step toward making it a little better. When we see progress we KNOW we can make more!  

Three: Remember the feeling next time you are discouraged... you have been there BEFORE! Instead of letting the discouragement take over, REMEMBER you have been there before and you have survived. You KNOW you can go down from there, THIS TIME... in a moment, decide to go UP. Little by little, choosing to go the other direction will lead you to a new path. When we chose a NEW path over and over, it becomes habit and we carve a whole new life. 

Lastly, when we recognize that everything we experience is a refining process: It's NEVER win or LOSE. It's win or LEARN. We can always learn, even if what we learn is we don't want to do this again. We can learn that in our weakness, God is strong. We can learn that in our FEELINGS of failure, we see a deeper desire there to succeed! If we DIDN'T have the desire to succeed, we wouldn't care if we didn't do our best, if we felt like we failed. 


Your battle should REFINE YOU, not DEFINE you! Be refined, learn your lesson, see you have come out before and will again, strengthen your strengths and take small steps to polish the weaknesses you see. THEN we can turn those feelings of failure into motivation! 


The Bible says that in DUE time we will reap a harvest... not one of failure, but of success and a motivation for ourselves and others!

 Galations 6:9--And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up.

Tuesday, November 25, 2014

Over coming HOLIDAY Hurdles!!

Holidays. 
Do you dread them? Enjoy them? Relish them or wish them over? 
Here are some guides to getting over your HOLIDAY HURDLES and on to healthy habits. 

No, its not about always eating healthy. It's FAR from perfection, it's reality. The reality is that we need to find healthy, happy ways to navigate the holiday foods lest we lose our minds. 

The average person gains, YES GAINS,(not #gainzbro)seven, YES SEVEN pounds over the holidays. Halloween, Thanksgiving, Christmas, New Years. They then spend half the cost of a CAR and 6 months trying to get that weight off, only to do it again the following year. Sound JOLLY and JOYFUL TO YOU? I didn't think so. 





I love food. I am currently debating whether to have my sister-in-laws amazing pumpkin pecan pie OR mashed potatoes and gravy in just a few days at Thanksgiving. I want to enjoy one of those items and not stress what else I eat that day. It doesn't mean I am PERFECT, but it means I have a GAME PLAN to get over those hurdles I know I have tripped over in the past.

Family time: 
Thanksgiving is about being thankful for your LIFE. Whether your family is small, large, or not even related to you, keep your focus on the gratitude that you are loved. That you have shelter, food, God on your side and hopefully loved ones around you. Enjoy that first and foremost. 

Celebrate that day, not that week:
Take the DAY and enjoy it, celebrate it, eat the pie, drink the nog, but don't stretch it out. It's a DAY, not a setback or a mindset till Monday. 

  • Don't take leftovers home unless its protein
  • Be active Thanksgiving night and the next day
  • Don't alter your routine on Friday-Saturday or through the weekend. 

Remember: treats (sweets, breads, even MASHED POTATOES) are available everyday of the year.
We feel like we HAVE to have a little of everything, because its there, but that's a mindset of deprivation. CREATE a mindset of ABUNDANCE and eat from that. Make wise choices, half your plate of veggies, sweets in moderation and YES, by all means a few things you LOVE. 

Stick with protein for round two: One hurdle of mind is round TWO in the turkey ring. I can out eat big men and still be standing. But it doesn't mean I should. Keep round two, post nap eating to protein and veggies! Have a sandwich and then go play some foot ball. Leave the sweets to the sidelines. 

Plan an active event: Instead of laying around the rest of the day or even Friday, plan to get OUT and about. 

  • a football game
  • a walk
  • bowling 
  • and if your brave enough, shopping... 
Either way, the idea is to PLAN to get out and move. It will get you away from the leftovers, off the couch and into a little calorie burn. 





Keep your head up, KNOW Your game plan, HIT those hurdles, before they trip you up. Most of all, enjoy the Thanksgiving holiday. That means yes, have some of your sister-in-laws pie, play tag, go for a run to burn that bird...enjoy it all and be grateful for the journey. 









Monday, November 10, 2014

Chicago AMTC photo shoot and goal MEETING


Here's a little update on my journey with Actors, Models and Talent for Christ! I will be showcasing my fitness model and acting skills for 50+ agencies in December...
 

It's been 2 weeks since I shot at Open Secret Studios in the West Loop neighborhood of Chicago. What an amazing experience. The AMTC styling team made me look my best and photographers from Atlanta Leo Marshall and Fernando Decillis were amazing and taught me so much!

     
 

Open Secret Studio in Chicago..

Before I get into a photo shoot recap, you may wonder WHY we are raising money for our travel...well AMTC asks that all the Talent stay at the same hotel as the Agents that will be attending SHINE in December. What that means is that agents see my pics, they see me on stage AND they see me in the hotel, interacting with others and with my family. They see the REAL me... I am THRILLED too because Silver Model Management will be sending an agent to SHINE.... fingers crossed!  (http://www.silvermodels.com/)
 

Ok, back to my recap--
Saturday was a long day! I got in from an overnight bus trip at 6am, started my day with coffee and Gluten Free pancakes from Lou Mitchel's Restaurant at the historic start of THE Route 66 in downtown! It was a blast from the past... after that I went to Open Secret Studio, dropped my 80 plus pounds of bags off and walked around downtown until my call time at 11:30.




Chicago is LOVELY... I think I could live there...


Then in true model style it was a game of hurry up and wait: Professional hair and make up artists, created a clean look for my fitness shots--Gary my make up artist had worked with Claudia Schiffer, but said I was prettier. (Wha?? Happy dance!)





The Royal treatment!

The outfit the style team picked was perfect, fitted pink pants and my paint splatter BSkinz sports bra! Thank you Bskinz for your support of my journey!



After my fitness shots were done, it was back to hair and make up for Lifestyle shots, here is where I was FEVERISHLY taking notes on all Leo had to say about my posing...all the months of training, walking runways, moving, posing and Leo DOUBLED my knowledge in a 60 min shoot!!

The experience overall was amazing. I had a BIG awesome burger to treat myself before heading home that night on the bus.

THANK YOU to everyone who has been supporting me in this journey, 7 more weeks till the big event...that's a lot of chicken, rice and broccoli and cardio!



















MEETING GOALS:
Everyone talks about goal setting, but what ABOUT making sure we MEET those goals? Avoid failure and arrive at our destination?

Failure is in the eyes of the beholder. CS Lewis says: "Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success." We try and succeed at finding out what doesn't work, and we travel forward all the while. So set the goals, but take a few simple steps to assure that you MEET the goals also:
Know EXACTLY what you want: Write it out, speak it, visualize it and the more detailed the better. Do it even if you feel silly. It will keep you on track and keep your eyes on the prize. You don't want to sacrifice the good for the great. 

Map out the steps: SEE where you will be: Just like a GPS, you know your destination, map out the path to get there. Careful of detours, of scenic overpasses that will derail or delay you. No matter how beautiful, not every road needs to be taken. I think about my self and goals and its so tempting to do fun photo shoots and events (runway shows), but I am not a runway model, it brings me CLOSER to my goal, to food prep and have meals ready than to do a "fun" project. 

PRAY!! God can bridge the gap of what we do and where he intends to place us, He really is the ONLY way to do that. He can bring supernatural opportunity to you, he can open doors no one else can and he KNOWS the desires of your heart. His path may not look like yours, but its a better way. Pray, seek him ABOVE all, even your goal and you will THRIVE in all you do.


Rethink failure: The road to your goal, may look different than you think it should, it may take longer, be more challenging, it may contain heartache or feel lonely. What is failure? Taking 2 years to travel what you wanted to in one? Seeing small successes that add up instead of one big loud bright success? Is it helping others along the way vs. catapulting to the top alone? When we rethink failure, we will revision success.

Happy Snowy Monday, have a great and successful week!















Rascal confused by our snow this morning!





Wednesday, November 5, 2014

Forward motion: a body in motion, stays in motion


How hard is it to GET MOVING once you have stopped? 
I used to skate roller derby and the HARDEST thing about the bouts, was not the HITS, checks, sprinting or all the bad calls from the refs... it wasn't even the falls. It was getting back UP, creating momentum again, to get moving once you have stopped. 


The key then is not to STOP. Derby is different, getting knocked off your block and your momentum stolen is out of your hands, but things in life feel our of our hands too right? Kids, work, illness, even FEAR at times. Here are a few ways to Create FORWARD Motion and STAY IN MOTION. 


iPhone check ins:Set an alarm. Daily, weekly, monthly, WHEN ever you need to check in. Every Monday? Step on the scale, more than 4lbs from your goal? High gear. Thursday at noon? Yoga upstairs in the office? Saturday afternoon? Time to cook some protein for a few days of meals... you get the idea. YOUR the boss of your forward motion. So set an alarm, keep a meeting with yourself and create that forward motion. 




1 Push up Rule: All you have to do is one. One push up, even on your knees or how ever you get it done. It's a small step, but once you are down on the floor to do one, chances are you can and WILL do more. Tell yourself you just need to do one and do it. Silly is as silly does and by continuing to set a goal and meet or EXCEED it, you create forward motion. 




Break it down: Write out your goals one at a time. Start small, by ALL means start small.Write out what you want, when you want it by. Write out small steps you WILL take and your vision of how you want to walk out your journey. People are 70% more likely to achieve goals if they are written out, so take your pen to paper and move it on forward.  

Creative Accounting: with each choice ask yourself: at the end of the day, will this add too or subtract from my forward motion? It takes the pressure out of having "GOOD" or "BAD"or even perfect days. Just win the choice in front of you, all the other choices will come when they come. It's the one day or ONE CHOICE at a time.. Chose wisely--its life accounting. 

In home, online: Hire a trainer to meet you in the basement for a workout before dinner (or better YET, while your hunny makes dinner!) Bust out the ipad and do a 20 min fitness blender workout online locked away from the laundry. It's Mommy or Daddy's time... you can't draw from an empty well, but you dont have to spend an hour at the gym to do it. 






Friendly fire: get a friend to call you out, help you out and help you UP when you are down. Someone who is honest, who loves you and who will tell you how it is. Then recruit them to go on a journey WITH you... Success loves company to! 






Thursday, October 2, 2014

How to avoid losing and gaining the same weight



As a trainer and healthy lifestyle writer and advocate I really, REALLY dislike yo-yo dieting, inconsistent lifestyles etc...
I don't believe anyone can keep up with a "Perfectly" balanced life for very long and we don't need to. Restriction leads to feelings of deprivation and ultimately excessive reactions--binging, overeating, a 180 back to old habits.

A healthy life has an ebb and flow, it has a rhythm, that creates a melody flowing through out. We eat healthy, workout, work hard, we eat what we love, sometimes we treat ourselves, we operate away from denying ourselves what our bodies need, but will be in control of what our bodies crave. We are fit, we run, lift, dance, move, pliƩ, clean, press, cook, work, and ROCK at playing out the unique melody of our lives. Every day different, every note different, all the same opus.

What happens when we lose the ebb and flow, when the flow wont GO and our routines get stopped up. What happens when our weight creeps up, when we excuse it away and become the person that is focusing on those same 10# every other 6 months or so?? How do we break out of that?
 

 
from fat to fit, to figure...but then what?
 
Then what was weight gain. The picture on the left is the February after my 2nd figure show. I did 2 back to back in 2012, then got married and felt like a yo-yo dieter. Look at the picture of me, in my pink figure suit, I was the lowest weight ever. In my LIFE. In the one in my bra above, I was 8-9lbs over my normal body weight, the one I had  been sustaining post weight watchers, from eating clean and from lifting.

This happened again in 2013. My weight drops for two figure shows (not as low) and coming off those shows, I hit, Halloween, thanksgiving, Christmas. I hit 9-10lbs OVER MY NORMAL weight again.

Here I was (AM)a weight loss success story my weight fluctuating every 6 months by as much as 12-15lbs!

I felt undisciplined, I felt ashamed, I felt like I was a total amateur, that I had let the holidays get the best of me, the "treat" meals happen too much. The truth was a little of all of that. Save for the shame, that was NOT a healthy feeling...a little healthy guilt will keep you in check, but SHAME is from the enemy!!  I was (AM) human and when I dieted for a show, I did go overboard afterwards. Where was the ebb and flow, in that, the melody?? I felt like it was drowned out, by either the sharp hard percussion of the figure show or floating head barely above the water to the soothing woodwinds of comfort foods, holidays and feeling immune to JUNK FOOD because well, I was a trainer, a COMPETITOR. (HEAD HELD HIGH--that's a sign, pride comes before a fall).

Ways to avoid the all or nothing, the YO-YO life we sometimes experience.
 
1) YOU ARE HUMAN. Have a treat. Treat the treat like a special moment, done in moderation. It's like fire. One candle is pretty, but it can burn your house down. Respect the treat. But be human. Show grace to yourself when you get burned and just keep going.

2) There is ALWAYS time. Don't stress and go all or nothing to lose that last 10lbs. Take it one pound at a time, enjoy the process. There is also always cupcakes, they are in every store everywhere. You don't have to eat the free ones at the office. There is always cardio to do, a walk, a run, a stairmaster session. ALWAYS make time for cupcakes and cardio, cardio more than the first.
 
3) Eat real food. Eat carbs, just eat the right ones. Don't freak out too much about it. Eat real food, not food products. Food "products" (processed foods) give us that little belly fat that we find pushing over our jeans. Its the nachos, the ice cream, the bagels, the sunchips. Go for green, gold, blue, red and yellow. Produce doesn't have a label to read. that's a win.
 
4) You can do anything for ____ amount of time. From my roller derby days. When I was a jammer, it was 2 minutes of hard skating, getting blocked (HARD) by girls (some big girls) whose only goal was to see you splattered on the ground. Sometimes it was over fast, often it went the whole 2 minutes. There is NOTHING like having to push through the pack, get up, get up, push, sprint, sprint more, get up more for 2 min, but it's only 2 min (2 weeks, 30 min, 21 days, 26 miles) and what ever the time frame is, you can do it. Just go 2 more min. Its not that bad.

5)Reverse diet. When you do a show or a photo shoot or something that you get SUPER lean for (not a goal like wedding or reunion, get fit for that and STAY FIT!!), come off it by slowly, SLOWLY adding some normal foods back in. Food--like real food. And just reverse the strictness of it, stick with the workout routines and you should be good.
 
6) Have a tipping point. Like a pair of pants, a number on the scale etc and when you hit that or creep to the edge of it, don't peek over, turn and run, throw the cupcake down and FLEE!! You can do it.
 
 
 
DEAD LIFT Article:
 
Wow, thank you to Jason and Brad at Faith & Fitness magazine for asking me to be one of FOUR contributors to the great article on one of my FAVE moves--the deadlift! The link is below, like, share, read comment and LIFT!  
 
 
 

Friday, September 19, 2014

Faith and Fat Loss Challenge, APPLICATION and prayer

It's Friday night and I am glad. 
I have had a week of work, work, workouts, projects and MORE. ALL good things, all BIG blessings being showered on me, but I am ready for an early night in bed and a little ME time with a book or movie. My workouts have been spot on this week. Fasted cardio, even on my day off, lifting (legs twice--score!!) and my diet is yielding results. Here's a shameless selfie after my workouts and breakfast, RIGHT before my LUNCH-NOM! 

My abs look better from the side, my waist isn't too narrow. 



APPLICATION
It was suggested to me by a coworker that I eat a few more carbs. I had dropped the amount of my rice and my oats and I think I did it in the name of "cutting calories" and I know better. They suggested to that fasted cardio take precedence. and that I do 20 min AFTER my weights workouts.


Knowing is not enough, we must apply, willing is not enough, we must DO. -Bruce Lee

It was when I APPLIED what he suggested (I somehow knew it, I did, and I used to do it even) that I started seeing some different results again. SO many times in life, we have the knowledge, we KNOW it inside out, up and down, we read books on it, share articles on FB, we maybe even TEACH it. But do we KNOW it in our daily walk? Do we practice, do we embrace it as habit, lifestyle? 

I KNOW that cardio is essential for leanness. 
I know slashing calories is detrimental. 
I know reading the bible daily will encourage my heart. 
I know real food is better than fake. 
I know that God loves me.
I know that if there is a treat in my house, I WILL end up eating some. 
I know nutrition is 100% and fitness is 100% 
I know that spending time with my family is more important. 
I know, I know, I KNOW.... 

Do I apply? 

THE BIBLE says in proverbs: 

Wisdom is the principal thing; therefore get wisdom: and with all thy getting get understanding.

I think we can have lots of knowledge, but wisdom--understanding--comes with Application. We apply, we test these things to be true, we KNOW and then we apply.  


Wisdom is the right use of knowledge. To know is not to be wise. Many men know a great deal, and are all the greater fools for it. There is no fool so great a fool as a knowing fool. But to know how to use knowledge is to have wisdom.  ~ Charles Spurgeon



FAITH AND FAT LOSS 21 Day challenge 
Natural Bodybuilder Ron Williams and I will be running an online group jump starting NEW habits for 21days and for only 21$ Each participant will receive a Faith & Fat loss workbook, daily support scriptures, posts, videos etc on our private FB group and MORE! Message me on FB or email Mary at Fit this girl dot com for details  and to take part! 



1st Phorm Athlete Search:

I usually pray, think and talk to God when I lift. I love pushing myself to the limit and having an encounter with the Almighty who pushes me also. I grind, I pray, I want to be humble in the gym, I want to be humble in all I do. It means letting my heart be soft to what God pushes me to do. It means being transparent when I don't have the answers. Praying all the time, letting HIM show me where I need work, he is transforming me on the inside as I work on the outside. 

I am excited too, If you follow me on Instagram, you will know I am in a contest to be a spokes person for 1ST Phorm supplements. As far as I know, its not the kind of contest you can vote for or push other than use HASHTAGS to have the 1ST Phorm people see you, see who you are and see your motivation for others and the healthy lifestyle. Wish me luck! Happy Weekend!

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Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.