Recipe: Banana bread breakfast cookies

I LOVE COOOKIES!!! 

Any kind of little treat, I am ALL about it! But they have to be clean, easy and healthy for MACK and Mini Mack. 

I first found the recipe from Felica Romero, IFBB Figure Pro! I met her in January and followed her here on Facebook after that!

I modified the recipe some since then to make them a little more dense and some FUN, clean and yummy add-in's so you can create the perfect breakfast cookie for your family! 

Technically, they don't HAVE to be for breakfast, but with oats and banana's--why not! My son Mini MACK LOVES having cookies for breakfast, you know kids! 

Ingredients: 

 3 ripe(spotted or soft) bananas
 1 &1/4 cup oats 1 scoop vanilla protein
 a palm full (2T) of mini chocolate chips 
 & 1/4 Cup shredded Coconut

Mix all the ingredients together and Bake 15 min at 350! I have been using parchment paper with all my baking lately, and I love it, these don't stick at all. With the shredded coconut, they really become like little banana breads!! It's JUST that simple!

 And there are great add-ins:

Walnut chopped, dates chopped, butterscotch chips (very small amount, cinnamon to taste, a Tablespoon your favorite nut butter, goji berries or smaller dried currents, Chia seed, ground flax! They can be made into SO many different varieties....hungry anyone?

I also have not tried chocolate or strawberry protein powder, but they would be a fun twist. 

Show Update: I got an awesome suit off the Internet and am putting my own rhinestones on it!! I am very excited! This week I am focused on diet 100% and getting lifts and cardio in spot on. There is no room for error, I want to take home a place in each category. Last year I got second and I don't take steps backwards, only forwards, so here is my declaration. I want first! 

What REALLY feeds us: being satisfied.

So, the past month or so I have been practicing not taking anything "new" on. I was kind of practicing the art of subtraction, to try and bring my obligations down to just the minimum and just what I really love and am called to. Yet, I was and am SO busy. I struggle with this.  

There's oodles of good comments and advice on this! Joyce Meyer says: you filled your calendar, you can clear it. A good friend said I will pray for you, when do you think it will get less busy? I thought.... It probably won't. I mean, if we buy a house and have kids in the next 1.5-2 year as hoped, that is most CERTAINLY not going to slow life down. 

And THAT really got me thinking. Right now I work 2 jobs, when managing my apartment complex goes away, it will be replaced with managing my home and yard etc, managing family time with more kids than just mini Mack. I don't spend a TON of time blogging anymore (anyone remember when I was SO good at 3times a week, then at least once! Ah, the good old days!) But I am training, 2+ hours a day sometimes for my upcoming show. The intensity of it may diminish, but training, lifting and activity will always be in my day. I do little projects, work on certs, hold classes, plan outside work for clients, do photo shoots, and am currently prepping for a bigger modeling gig and about 2 times a week, MACK and I are digging around in dirt in our garden. 

I said no to a speaking gig, said no to a second photo shoot recently, but outside my 2 jobs and training, the little stuff I enjoy, I ENJOY. So I want it to stay. What I don't want is for all those little things I enjoy to be crowded into my  . I want to experience and enjoy, the way you experience your food when you sit at a table and enjoy it. I don't want them to become things you check off. Meal 1, 2, 3 down! Check, check, check. 

We are supposed to DO what we love and LOVE what we do. I told a friend yesterday: If I had a WEEK to do whatever I wanted, I would do the same I do now, I would cook, workout, spend time with hubby, garden, blog etc... it would be the same, but today, these things I love feel like obligations. 

God doesn't want us to go through life checking off a list, checking off six meals a day without a NAME, without flavor and JOY in them! When I go about my day feeling obligated, it's an insult to Christ's work on the cross where He took my place, so I could have this life. Not savoring every moment is ungrateful and sinful. That cuts. 

Two weeks ago in church I was sitting there and my heart said "I love this, I want to be here MORE." Do you know thatfeeling when you love something like playing with your kids, camping or running with a friend and your heart says, "why don't I do this more often?" It was that feeling. I want to be about the things of God, not my things. I want to chase HIS idea's not mine. He will give me good things, will give me the desires of my heart, but when my heart is content in him alone, then will my desires and his meet and match. 

Last thing: What really feeds us: 


Yesterday as I was driving to meet a friend for coffee I was intentional about taking some ME time with a tall americano and my bible. And God was intentional about sharing with me. I sought him and he was there for me, I knocked and he opened. To be very clear, it was never me that found God, he was never lost. 

He showed me that If I add in those good things NOW, those things that energize me, the things that He directs me to do and calls me to do, the things that clutter and distract will fall away. 

I was reminded of when I am working with clients: I don't always tell them to cut the pizza or the breakfast sandwiches first thing, I try to first, just get them to add more GOOD things to their diet. Eat a salad along with your lunch, eat some oats with your breakfast. When I have them add the nutritionally dense food along side empty calories, their body will change cravings. One food SATISFIES more than the other. 

The healthy, nutritious food leaves them fuller longer, more energized and craving more goodness. The bad in comparison, usually just falls away. The same is true of my life and your life. I want to spend time in the bible everyday, to pray, to be in perfect communication with him. When I make time for that, everything else, IMPORTANT and that needs to be done, will get done. 

Ever notice when you put God first, your SO productive? Make him the center and the excess will fall away. Once our bodies are introduced to what REALLY feeds us, nourishes us, sustains us and SATISFIES, we won't want it any other way.

Training news: 

I am 5 weeks out from my show!! 

Training is going great, I am seeing a lot of gains and a lot of muscle definition. I am trying hard not to post TOO many progress pics, I am trying to keep the final product as a WOW on stage! Don't judge a girl by the pink and pink camo! You never know what her PR is on dead lifts!! Have an awesome week everyone!! 

Divine Health Protein Review

Divine Health Protein Review

 There are SO many protein products on the shelves, online, being pushed on Facebook, which is the BEST? Well, one way to pick the best product is to pick a source that is reliable, trustworthy and established. Divine Health, Dr. Don Colbert's company is all of these things! I personally have read Dr. Colbert's work and heard him speak 2 times before realizing his supplement and health company carried Whey Protein! 

For starters, Divine Health isn't just a supplement company out to make money with less than quality, poor nutritionally dense product. It's Don Colbert's personal practice, which includes a clinic in Florida and many hand selected items recommended by the physicians there.  

When I spoke with Divine health, they addressed my personal needs as a figure competitor and my goals, current supplements I am using and training plans before sending me the 2 products they deemed in alignment with my goals.  

Divine Health Chocolate Whey, 6 ice cubes, 12oz vanilla coffee! 

This review is only on the Chocolate whey, but their green super food is amazing as well. The whey has everything your layperson is looking for: Taste, mixability and a great amino/protein profile! 

Taste: I love how the chocolate protein tastes, it is smooth and not too rich. Often I mix it with my brewed coffee, for a post workout or early morning jolt of flavor, energy and recovery!

Mixability(it's a new word!): It mixes with water or the coffee for a very smooth recovery drink. Some cheaper, lower quality proteins do not mix ideally. It's something we "deal" with, but really, why? We deserve the great taste and smooth end product like from Divine health. 

Protein/amino profile: Two of the best qualities I  appreciate about Divine Health is that it is lower in sugars AND fat than my regular go-to brand. In addition, Divine Health Protein includes 3 grams of water soluble fiber while keeping the protein high at 21 grams.  

During and after exercise, our body benefits from branch chain amino acids because they can be taken up by our muscles instead of being filtered through the liver. The amino profile of Divine Health Whey is a great one, but always find out if taking additional BCAA's during and after cardio is best for you. It helps stall lean muscle loss.  

Still ANOTHER awesome trait about this product is that it is undenatured. Divine Health's website explains this more in depth here: 

What is Undenatured Whey?

Realize, this protein is not the same whey protein that is commonly found in general health food stores and is also not taken by people who are simply just trying to gain weight or muscle mass. Most of that whey protein is denatured. Undenatured whey proteins are comprised of one of the two major protein groups of bovine milk, the other group being caseins. Caseins account for about 80% of the total protein in bovine milk, while whey proteins account for the remaining 20%. Whey is derived as a natural byproduct of the cheese-making process. While on the shelves, most commercial whey protein has already begun to oxidize or may even be completely oxidized. In either case, it is considered to be "denatured". Denatured whey protein simply does not offer the same biological benefits as "undenatured" whey protein; the same way cooked food does not offer the same biological benefits as raw food. Denatured whey protein is handled and prepared with a different set of manufacturing processes than undenatured whey protein.

Undenatured Whey Protein Benefits:

1) Offers ideal nutritional support for any age and it contains less than 1% fat and lactose

2) Naturally contains conjugated linoleic acid (CLA)

3) Provides the body with cystiene (a vital cell nutrient), glutamic acid and glycine

4) Helps build glutathione (The most powerful antioxidant in the body) levels

5) Recycles other antioxidants like Lipoic Acid, Vitamin C and Vitamin E

6) Anti-oxidant Assistance, Toxin Elimination, Immune System Reinforcement, Total Body Support, Nutrition for an Aging Population

I sought out Divine Health to partner with me for my June 22nd Competition. I want to THANK them for their help with my continuing work on my physique and the difference it's made.

They supplied me with the protein and greens (review pending!) and I have seen GREAT gains in muscle growth and leaning down while KEEPING my muscle mass! 

Any knowledgeable trainer will tell you that your success is VERY much about your diet and nutrition, which includes recovery of muscles, replenishing vital supplies of BCAA's, and supporting your body in the cleanest, most natural way possible. 

Cheers to great tasting success! 

IN OTHER GREAT NEWS: I am now a Level 1 certified Precision Nutrition Coach. I have been studying for a LONG time, it was a very hard test and mentally trying over the winter and spring. It took longer than it should have because of the level of knowledge PN offers and because I was struggling with whether or not I could DO IT! 

It's a tough test, John Berardi essentially took his PHD and created a 18 week certification for us regular people. that's what makes it so prestigious, but I felt like I was getting a degree in food science! I can't wait to put it to good use at work! 

Premier Protein Review

Ok, so I have spent the past week, using and passing around to try Premier Protein shakes and bars. I am ALWAYS about having protein on the GO. Normally I carry a small Tupperware with me with whey protein and a scoop, not always the best or most efficient way to refuel! I loved grabbing Premier Protein on the go and not having to mix it, risk spilling or forgetting to "refill" my Tupperware! 

THE BARS: 

I liked the bars, I gave four away and got feedback! There were "crisp" bars with 15grams of protein. They were good! I like that they have bars with both 30 and 15 grams of protein. The first ingredient in the bars are soy protein and then whey. I am not super hot on soy protein, there is just so much in our food and diets as additives, BUT that's mostly processed foods. So IF YOU EAT a mostly clean diet of leans meats, greens and grains, grabbing a bar with added soy won't be any issue for you.   

  

My husband loved them and my co-workers were all surprised at how great they tasted! It was a thumbs up from all sides!

The shakes:

I love the on the go shakes, they are so simple, they taste great and have a GREAT protein content AND they have a really impressive Amino Acid Profile, Amino Acids are the building blocks of our body, they are the second largest component of our muscles (not just skeletal muscles like big biceps, but ALL muscles, smooth muscle included like heart and digestive system). Not to geek out on you, but Aminos are very important!  The shakes are sweetened with Sucralose, or Splenda, which is of course, an artificial sweetener and I would recommend to not ingest artificial sweetners. But, many food items use Sucralose as it Sucralose goes largely unrecognized in the body as food — that’s why it has no calories.Sucralose has been approved by the FDA where as natural sweeteners like stevia have not, that is one reason for it's use. 

Here is my recommendation: If you are NOT taking protein as a supplement post workout, or you see that you don't get enough in a day, if your day is BUSY and you need to have easy protein to up your intake, if you are NEW to health and are moving from a mostly processed food diet to a cleaner diet, where you eat more and more often, than this is a  good option for you. Meeting people where they are is better than trying to introduce too many changes at once. Not eating ANY snack in the mornings, then yeah, grab a Premier Protein bar or shake and you will get that nutritional boost and protein aid. If you are clean eating, paleo rockin' cross fitter, you can probably make a different kind of dietary change that won't be as hard. Concerned about artificial sweeteners? Check out this site for more information. 

Overall, while the protein products taste great and have many good things going for them, take time to look at if you really need a bridge to help with eating more and more often, if you are lacking greatly in protein or if this could be a great first step to better nutrition. If you are on step two, three or four of your fitness journey, I would look more.  

That's my three cents!! 

Look later this week for a training update from me, and the first in a series on SELF control!! Something we all need more of in our diet! 

Premier Protein GIVEAWAY!

Protein is VITAL to a healthy diet, for weight loss, for lean muscle gain and for muscle recovery! Most people, especially women don't get enough protein in their diet! Either we are not eating enough protein or the food we are eating is not rich enough in the protein, vitamins and nutrients we need OR both.

I was approached by Premier Protein to do a review and a giveaway of their products! They shipped me bars and shakes! I LOVE the little shakes, they are SUPER handy to have on the go, the past 2 days as a matter of fact, I have grabbed one on my way out the door, MUCH easier than carrying my protein jug or even putting a few scoops in a baggie. Very easy, tasty and QUICK! 30 Grams of protein, awesome!! 

And DON'T worry ladies, most of you need between 60 and 80 grams of protein a day, MORE depending on your needs and your workout program and goals! If you can get most of it from real food, that's awesome, but DO YOU?  

 YOU NEED THIS GIVEAWAY!! 

 THE GIVEAWAY: 

FIVE lucky winners will receive: 

- 4 Premier Protein shakes: 2 shakes in each flavor (chocolate and vanilla)

- 3 Premier Protein meal replacement bars: 1 bar in each flavor (Chocolate Peanut Butter, Double Chocolate Crunch and Yogurt Peanut Butter Crunch)
- 3 Premier Protein Crisp bars: 1 bar in each flavor (Chocolate Mint, Honey Caramel and Peanut Butter Caramel)

- Premier Protein nylon bag

To keep up on all things Fit this girl, please do Go to Fit this girl FACEBOOK and "like" fit this girl: https://www.facebook.com/pages/Fit-this-girl/170357314828

HOW TO ENTER: 

1) Comment Below on WHY you want to win

ADDITIONAL Entry:

2) Tweet this: "Enter to WIN @premierprotein giveaway from @Maryfittthisgirl via fitthisgirl.com" and comment that you tweeted! 

FINE PRINT: 

The winners will be drawn at random from the comments below in this blog post: 2 comments per person, plus liking FB fit this girl page. Giveaway provided by Premier Protein, giveaway open to US residents only, samples for review provided at no cost from Premier Protein. GIVEAWAY WILL BE OPEN FROM Thursday 4-11-13 to Wednesday 4-17-13 at 4pm CST. 

GOOD LUCK!! 

The decision has been made!

I am doing it again. I don't do it often, but now, it's a habit. 

Cardio is back. 

Mostly it's in the gym, but Thursday I did sprints at the lake! 

COOLD for a tank, but I am an optimist! 

I like how it pushes me and how I feel when I am finished with it. Habit forming is very important for success, but really, as my good friend Cheryl pointed out, a decision made first. You DECIDE what you want and your choices follow suit. If your choices fall short, then it's not really what you want. Most people fall short for lack of DECISION. 

Sometimes I wonder if I am giving 100%. I know 100% looks different for everyone, but for me, am I going far enough, pushing hard enough. I want to be all in. So, I tell myself, a little bit longer, a little bit more, one more time. Honestly, when I confessed (talked about, confided in you, came clean etc) how the fall/winter months were hard on my clean lifestyle, It was hard to do that. It was hard to say, I wanted this thing, but not bad enough. 

I didn't throw the towel in when I messed up, I kept going, but I wasn't working to my potential and I knew it and I cared, but not enough. Well, now, 7 weeks and 2 days into my new competition plan I am realizing, I DO CARE ENOUGH. I am ready to not go back again, not slide, not compromise. For years I lived a healthy, fat loss lifestyle and some significant changes had me overwhelmed, but now. The hunger is there. 

 I will stay in this shape, in the pic above, year round. I have got my motivation back. When I see results, I am propelled forward. Sure, I am 8 weeks into contest prep, but the way I am eating now is sustainable and enjoyable, I CAN do this and I want to. No going back, no doing this for bikini season, no doing this for a show, like my sweet friend Cheryl said, I am training for life. Do I always have the willpower? No, but I always have the tools. Do I always have the drive? No, but I will have the habits I construct. 

I don't HAVE to do this. 

I don't HAVE to eat the way I do. 

I don't HAVE to give my all. 

I don't have to be consistent. 

I WANT TO, I CAN, I WILL. 

It's my choice. 

I will give 100%. I will give more than that If I have it, if I can muster it, if God will guide me there and strengthen me to stay. The decision has been made, the bar has been raised. 

On a side note, the natural foods co-op by my house has nut butter machines that grind the butter for you RIGHT THERE. Almond butter has never been so amazing. No joke. I love it!! 

Where are you setting the bar today?? 

What will you decide to do?? 

Also, keep your eyes peeled for a giveaway from Premier Protein!! Very excited about this product--coming this week!! 

Cheating, dealing and a habit forming

I think I am getting wiser with age. Really. 

I have changed my mind on a few things. The first being habits, the second I will tell ya later. OK, first a little eye candy for ya: 

Since I am now 4 weeks into contest prep, I am getting my cheat or as I like to call them TREAT meals once a week. This past Saturday, I had the MOST AMAZING salad and burger. It was a lovely little date night with MACK. We cooked together, listened to some Sade and shared in a big salad with goat cheese, strawberries, black olives and walnuts and then a homemade burger with avocado! DE-LISH! I love all the color. It's so relaxing to cook with the hubby, we are all about teamwork in the kitchen, just like diet and exercise. 

Do you ever feel like you WANT something so bad, but you keep putting it off. Maybe you chose something and then do the opposite, or how about having a dream that you just can't let go of but can never take a step toward what you want. Why?? Don't we want these things? Why don't we act? Why can't we make change and   STICK to it, DEAL with it? 

I have been dealing with it lately. I was reminded by my coach that I CHOSE this path. I want to do this, so why not STICK TO IT? I was dealing with my desires and drives. 

Am I afraid?? Maybe. I was afraid before I became a trainer. I thought if I succeeded, that I would have to show up, to be knowledgeable, to DO well as a trainer. People would come to me and expect me to KNOW what I was doing. 

If I commit to this contest prep with 100%, what does that mean if I succeed? 

SO I am dealing. 

I am in this, my coach can't stick to my diet for me.
My coach didn't chose this for me.  

  

My outlook has changed. I am choosing this, and I am committing. Fear or no fear. Which means that my habits are altering slightly and once I changed my view on it, it became a personal challenge: Me against me. I am keeping my word to myself. I am creating new habits, no, not just new habits in 28 days, but a NEW solution. 

The Guardian posted this recently about habits: 

"Habits: we tend to think about habit change wrongly...we're mired deep in what the Greeks called "akrasia": deciding on the best course of action, then doing something else. The way round this...is to see that habits are responses to needs. This sounds obvious, but countless efforts at habit change ignore its implications. If you eat badly, you might resolve to start eating well, but if you're eating burgers and ice-cream to feel comforted, relaxed and happy, trying to replace them with broccoli and carrot juice is like dealing with a leaky bathroom tap by repainting the kitchen. What's required isn't a better diet, but an alternative way to feel comforted and relaxed."

YES!! There is no 28 day rule, there is only lifestyle alteration and NEW solutions! So I am embracing new solutions! And I am determined to succeed, maybe not this time, but maybe next time or the time after that. Meaning: I am going to continue, deal and move forward!! 

What new HABIT are you working on forming?? 

Losing ground is not failure!

Losing ground is not failure!

I'm not supposed to lose ground though, I am the trainer, the competitor, the motivator, the coach, the been there, done that girl with the success story and the tips and tricks. Right?
Well, No. life happens, life is real. I am real, not perfect. To some, this blog is going to look like a silly, SMALL thing, but it's not. For me it is a big deal. 

Before and After and Before (again) 

In 2011 I rocked out clean eating and marathon training, but I was lifting weights heavy and steady too. All this resulted in me getting pretty ripped up and lean. 

The infamous pic, May to July 2011! 

Fit but fluffy in the first and LEAN AND MEAN in the second. 

Well, After my competitions last spring, after my wedding and honeymoon in June and July and after becoming Step-mom extraordinaire for the first 2-3-4 months after that. Guess what? I lost some ground. 

I was in that place where: 

 I didn't have a "goal" in front of me

I was getting a little tired of eating clean

I was giving into all the BLT's (bite, licks, tastes) and finishing my son's food.
I was a little LAX with my diet, treat meals a few times a week

I was up in weight, but only 6-8 pounds and lifting heavy to attempt to gain muscle, but really I see now I was using that as a cushion to eat full fat and full flavor and not as clean as I wanted. But at the same time, I DID want it, I felt I needed a break, mentally from training the way I had been, 2 marathons, 2 figure shows etc... I was tired of being stringent with myself. I had LOST the vision of what I was doing as a lifestyle.  

 In the END, I was aiming to lean out and keep some of the muscle I had built with my weight gain. I never wanted an "off season" where I gain some 20-30 pounds to build muscle and then lean back down, I lost my weight already and don't aim to have to lose more! But here I am, looking a little more like my "before" picture than my after picture and feeling horrible about it.

 

My good friend Cheryl reminded me that I am human, normal, REAL and that people like that and that aside from that, it's normal to be normal! Had I thrown my healthy lifestyle out the window? NO WAY! I worked out still, enjoyed plenty of healthy foods and knew that my small setback, this losing ground was NOT A FAILURE, I succeeded in finding out what worked for me.

‎"If I find 10,000 ways something won't work, I haven't failed. I am not discouraged, because every wrong attempt discarded is another step forward. Just because something doesn't do what you planned it to do doesn't mean it's useless." Thomas Edison

 

 

New Goals: Trainer, show, lifestyle

 

 

The truth is I LOVE lifting, I even love running, I LOVE when you get past your cravings and ENJOY clean healthy eating, where fruit tastes SO sweet and you eat to LIVE, not live to eat! That's a place where I was for a LONG time and I am hungry to get back to it!

What didn't work for me was:
`Not knowing WHY I was eating what I was.
`Not having a plan back to normalcy after my show.
`Letting my clean eating get stagnant.
`Treating myself too often.
`Letting my cardio slide.
`NOT having a clear goal in sight. (photo shoot, race, show etc)

FIXES:
`I am currently taking a Nutrition course through Precision Nutrition. I am learning WHY what and when we eat are vital to lasting health.
`I have a new coach, Brandan Fokken, who is the bomb dot com. He lives a fit lifestyle, has succeeded in his own journey and has many successful clients!!

`Treat meals are IN CHECK. Once a week with no guilt. And even if they are treats, they can be FUN and clean by using Pinterest to get NEW ideas for healthy meals!

`Goal, cardio, plan of action! All encompassed in a goal of a June figure show, the MN State Championships... and after that? My coach has a plan of action to ease me into a regular clean lifestyle that can be maintained and enjoyed!! I am thrilled to be doing another figure show and even thinking of BIG, big goals for this coming year. I am starting better than expected. I am not lean and mean, but I am strong, determined and have been lifting heavier than ever! Here is my before, before February 22nd: 

And my after 8 days of being on Plan with my new coach!

Photo Saturday March 2nd:

 

 

Not where I was, but not yet where I am going to be! I have learned and grown from each "failure" and turned them all into stepping stones! I have learned what doesn't work and it's hard to admit sometimes when you are supposed to be this super woman--"Hey, I lost some ground, but I am REAL and it's NOT failure!"

My future is bright, exciting and packaged in six small tupperwares of food. I know I have been MIA on the blog it'self for a while, it's strange to be back, I feel I have missed so many updates. What is most important is my acceptance of my own success in not succeeding and being fine with it!!

Progressive Overload = Growth

Progressive Overload  = Growth

Clients ask me often in the gym ,"How do I TONE, how do I get arms that have shape or curves?" My answer is to lift. Heavy, different than you have been. Granted, there are all kinds of factors that add up to the "arms" people are aiming for: Genetics, diet, training program, effort. YES, effort. 

Diamonds form under pressure

water can carve through rock with time

Gold is made pure through intense heat

WE become stronger through trials, through testing, through OVERLOAD.  

At the gym, do you come in and lift the same amount of weight each day? Do you always do the same exercises for the same amount of time? If so, chances are you are not seeing many results. When you change what you are doing, when you CHALLENGE your muscles and your body you will see change. 

Progressive overload forces the body to do more than it's accustomed to and just like that diamond that overload process is where change happens. When we put pressure on our musculoskeletal system (muscles, bones, connective tissue etc) and strengthens ALL of those! Eventually our body adapts to what we are doing, how much weight we are lifting and we simply maintain the weight, physique etc we are at. 

Overloading Chest and Triceps today. 

A few ways to implement progressive overload is increase resistance or weight used. When 10 reps at 12 pounds becomes easy, up your weight and still aim for your 10 reps. 

Increase time: Do more sets of the same exercises, spend more time and keep that muscle under more tension in turn and you will see growth. 

Increase intensity: take fewer rests, do crunches in between or change the speed (lift a little slower and create more intense reps.)

Make one change and stick with that for three to four weeks, then make another change for three to four weeks. Progressive Overload is a concept within a periodization program, a way of moving through stages of training for growth and injury prevention. Increasing sets and reps for a month and then moving on to heavier weights and fewer reps is a simple example. 

Through the waters

Isaiah 43: 

Fear not: for I have redeemed thee, I have called thee by thy name; thou art mine.

When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: 
when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee.

The same progressive overload process applies with our faith. When we face things that are too much for us, when we are forced into a situation we are not accustomed to, we will GROW. Each one is our choice. Will we pick up that extra weight in the gym? Will we allow our selves to be changed, shaped, refined and formed like a diamond into what God is calling us to?

 We may not know the shape of it yet, but we know that through God the outcome will shine, be brilliant and will cause us to GROW, be strengthened and progress! IF we allow him, will we? 

Holy Shoulders workout & a quiet focus for 2013

I LOVE SUNDAYS!

Of course I do, church is always uplifting and it's a day spent with family and getting ready for the week ahead. Today I prepared mentally for a week of work and spent time thankful for being able to be a trainer. I have the opportunity daily to impact and inspire so many people in so many vast ways, I wonder if they know that I pray for them as they press and push? Someday they might. :) 

HOLY SHOULDERS

 I have decided that Sunday's are now shoulder day. There is a gym just a mile from church and I can go right after and get a holy, WHOLY hard workout in! I am all about pre-fatiguing the muscles these days with 3-5 sets of high reps and a little lower weight. I am loving the effects! Here is my shoulder workout from today: 

Warm up Overhead press machine 3 sets of 15 @ 35# 

Overhead press 20# DB

seated, straight arm side raise 10# DB  

Prone Rear delt fly 10# DB

4sets of 10-12

upright row 20# DB

side raise bent arm 15# DB

 Pushup 

4sets of 12

Right after the warm ups! Not bad for the start... 

I also got a glimpse of my back in the mirror and took a pic! Not bad progress--after I met Felicia Romero, IFBB pro and she suggested working on shoulders and back, I have been diligent in doing so! HAPPY Happy with the peak of my back today. 

Slow Six pounds

I am SLOWLY leaning out. It's a little slower than I would have liked, but slow and steady wins the race, meaning I want to keep all the muscle I can and stay strong while I lean. My goal was six pounds in December, but if you follow me on FB you will see that my hubs and I had done poorly at food tracking, so it has been 2 pounds, not six. Still I rocked my goals of increase water and being SPOT on for supplement intake! 

The holidays aren't to blame for not meeting my goal, a new schedule/family/routine isn't either. I was lax in what I ate, it wasn't as clean as it could or should have been and I can see it, but the good news is that I can see my hard work in the gym paying of, my good supplementation paying off and I know that the last few weeks of reigning it in are starting to show as well. 

Better and with RESOLVE

I want to be better than ME, better than yesterday, stronger than I was before, I want to see change. I am not much for setting resolutions this year. I don't know why. I usually am. This year, I feel the Lord leading me stronger than ever and maybe that's it. My goal, my RESOLVE is to abide in Him, follow HIM, enjoy his benefits and his goodness. I know I will do things this year, I always have goals ahead of me and to share honestly God even told me, this was a "the year" for me. I don't know what that means, or in what arena, but I know that my heart, head and feet better be ready. My best prep for that is being saturated in His word, the bible and keeping my eyes fixed on Him! 

 What are you resolving to do in 2013??