Thursday, January 26, 2012

Seeing your assets!

Do you ever feel LESS than? 


Like you are not doing the right things to get to where you want to be? 
Maybe someone told you that, maybe you pick out differences in your self and placed your own label, maybe all you are doing simply isn't working.....I say, start seeing your ASSETS!! 


Remember: "You won't get the BUTT you want, 
By sitting on the one you have!"


When Arnold Schwarzenegger got the role in Conan the Barbarian, the producers said "If we didn't have an Arnold we would have had to build one", yet his agents said a bodybuilder actor was never going to work. 


When his line "I'll be Back" in terminator became one of the most quoted movie lines ever, it was memorable because of his accent, an accent that producers insisted would stop him, that he tried to get rid of. Everything that they said was a detriment, became an asset. He stood apart for things that people said would work against him!! 


Standing OUT is GOOD
We were made to stand out, to all succeed at different tasks, to sound different, to walk different, to APPEAL to different people!! Just as God created us to stand apart as individuals, we need to remind ourselves of that, embrace it and seek out what he has called us to do with it!! 



Remember: 


1) You are unique: There is no one like you. You have a plan and purpose for this life that ONLY you were created for. Seriously, we all know that deep inside, but need reminding often. Your strength is in what you think is your weakness, your uniqueness made up of all the flaws you think should be erased instead of embraced. 


2) Timing and circumstances are never the same- they work for YOU right here right now, take advantage! Step the situation out, pray about it, but take action, if not now, then WHEN? When a plan comes together and you KNOW it, there is no denying the perfection of the action of it!  Don't be busy just DOING, be busy doing the right thing... 


3) Work with what you have: Don't look for NEW assets, use what you have been given. Your strengths, your weaknesses, your talents, your quirks, your passions, your smallest loves--ALL can be used to stand out, to excel at being who you are called to be. Start seeing all you have to work with, start picking up tools instead of picking yourself apart!! 


4) Find your niche: it's where what you are good at and what you love meet at the intersection of destiny. It's your niche, don't drive past or move on without seeing it for what it is, even if it's the simplest thing in the world, it's yours and you are called to it. 

5) Never conform: Never stop being true to yourself, never stop being who you feel you are and standing for your beliefs and convictions. We change, we grown, we mature and we meld into different versions of ourselves, but never by conforming to the worlds standards around us, always simply by staying true to who we are. 


6) Be relentless: Make it your JOB to be who you are. Make it your GOAL in life to become the person that you are called to be. Make it your AIM to always be Bettering yourself and RELENTLESS in seeing ALL of your potential. 




Wednesday, January 25, 2012

Under Construction

Your road to success 
should always be under construction.

I do feel like I am always under construction. 
DO YOU? 
Working out, little by little seeing results. 
Sacrifice, small gains, mini victories. But you know what? 
These lead to BIG wins. 

Our road to success will surely always have ups and downs, learning experiences and construction spots that leave us stranded a while or detouring when we simply want to move ahead.

I did NOT always have the physique I have now! 
Before and After:  


I was 30 pounds over weight
I met my weight watchers goal weight
I gained nearly 10 pounds back 
I came BACK down to my goal weight
I got lean from running and lifting
I couldn't (WOULDN'T ) give up donuts
I became a personal trainer
I was a fit trainer who had processed food pudge around the middle
Then I lost 10 more pounds through CLEAN eating. 
Now I am training for my first Figure Competition in March... 

All of this over SEVEN YEARS...that's a long road. 
That's not a STRAIGHT path. 
There is STILL a lot of construction along the way, a lot of resetting and a lot of starting over. 

Here is a picture yesterday from my posing session with my coach. Remembering and holding these poses is a challenge for certain! And when I look at these pics, I really see just how far I have to go till my show. 

It's on March 31st. 
It's not far and I DO feel like I am on a road filled with construction. 


But I KNOW, I have FAITH and am confident that as I step things out, stick to my plans and work hard, I WILL see the right results.  I may FEEL like I am in the middle of that tangled mess of the arrow of success, but I know the other side is where I am going to end up. Being on a road to success filled with construction is the ONLY way to do it anyway, I wouldn't have it any other way. 

It's just like the Bible says in  1 Peter we are being refined like Gold, put through the fire to find perfection in our faith. And this road filled with construction is part of that refining, we can't be at the end because we are not ready yet, but are being molded and refined for that perfect end result! 

What is your road of construction? 
Do you see your success on the horizon? 




Monday, January 23, 2012

Seeing gains: 9 weeks out from SHOW


Just as a little FYI to my faithful readers, life has taken some busy turns, so I am sorry if I have been MIA on the blog, I will be here a few times a week, but connect with me on Facebook to hear from me everyday

GOOD NEWS: I GAINED
1.4 pounds of lean body weight. 


Bicep day on Saturday with an amazing "pump" going on! 

Gaining lean body weight is a challenge. 
I have take the cardio WAY down, down to teaching spin one night a week and maybe a walk or sometime on the stair stepper if I have a chance. My coach told me to save the cardio for the last 3 weeks or month. Gaining lean weight involves eating clean and lean and working hard in the gym to lift heavy, heavier than usual. Often when we have ample body fat to trade and convert to mass, it happens faster, for me it's been a practice in eating enough of the right foods, focusing on the lifting and obeying my coach. I have just about 9 weeks till the show and am looking forward to even MORE lean mass and changes in my body! 



TREAT meals:
My metabolism is really high right now, I am hungry about every two hours and eating lean and clean when I am eating! You will be happy to know the regular bars and energy drinks are now well out the door and I am embracing fully the clean eats again. Every week I am indulging in treat meals. My coach and most other figure women and even just people striving to "eat clean" use the CHEAT meal to not lose their mind and to aid their metabolism a pinch with some good ole fashioned food! I am choosing to call the CHEAT meals, TREAT meals! Gotta love that I paired my pizza on Sunday with a big Kale Salad!! 



ENJOYING our moments: 
Sometimes I find myself struggling to enjoy all the "moments" of my day. Struggling to be present in what I am experiencing and to savor that without mentally moving on to the next.

HOW DO YOU enjoy the moments of your day FULLY??

Friday, January 20, 2012

Where does Can't live?

Can't. 
It's a four letter word. 

I have used it, been guilty, sure. But Can't isn't really where we think it is. It isn't in our vocabulary, in our language, in our words, it's in our head FIRST.

It LURKS, waiting to come out when you REALLY want something. 
When you REALLY are going to go the extra mile. 
When you are REALLY trying your hardest to do something new. 

Then it leaps, out from under that bridge between your heart and your head like some kind of angry little troll to jump up and down between what you thought you were going to do and what you THINK you can do. 


Can't lives in your head. Don't let it out. Close the windows and pull the shades. 
Starve it out. No food, no water, no sunlight and it won't last very long. 

Keep it lock up and don't let it slip. 
You know that saying: Be careful what you think about because your thoughts become your words, and your words become you actions and your actions become your habits and behaviors. Well, we don't want to DO can't! 

Somethings may be out of reach, but we can do part of the task, move forward a little. Maybe we are moving towards something that is JUST out of reach, maybe we FEEL like we aren't able to do ALL of what we want, but we can do some.

I hear people say, well I can't workout. 
I can't eat healthy. 
I can't make changes that stick.
I can't quit eating cookies. 
I can't stop being negative. 

But you CAN.  


It's Possible. 

You take one small action and make the change: 

You can drink a glass of water every hour, it may be hard, but you can aim for it.

You eat a side of veggies ( don't like them? SO WHAT! You can still do it..)

You can take the stairs--it's not a 5 k or a marathon, but it's something! 

Don't let CAN'T slip out and become a regular in your vocabulary when there are plenty of CANS that you CAN do. The more you see as options in your life verses restrictions, despite what you FEEL, the more success you will find. 

CAN'T only lives in our head--don't let it out! Take charge of your words and aim for the POSSIBLE! 

Wednesday, January 18, 2012

WORD & WEIGHT: Goblet Squat

WORD & WEIGHT


Word: 
Isaiah 35:10 - "And the ransomed of the LORD will return. They will enter Zion with singing; everlasting joy will crown their heads. Gladness and joy will overtake them, and sorrow and sighing will flee away." 

What do YOU do for your JOY? 
Do you pursue it?  
Do you nurture it, seek it? Does it daily overtake you?

You know WE are called to be JOYFUL, as children of the KING it should naturally flow out of us. Joy is internal, from our relationship with Christ, unlike happiness which is external, fleeting and bound to circumstances.  

We CHOSE JOY. 

We may not be happy in the circumstance we are in, but we can CHOSE to have Joy in knowing that it is for our refinement in Christ, for his greater Glory...after all HE is the JOY that is set before us in eternity, much like you and I were the JOY set before him when he endured the cross. His love and value for the ransomed of the Lord, the JOY set before him helped him endure excruciating circumstances. (Hebrews 12:2)


Weight: The Goblet Squat
I love the SQUAT, in all it's forms, but lately I am loving the Goblet or Front Squat. 
Start with PERFECT Squatting form, don't know what that is? Check out Bodybuilding dot com HERE for a play by play!

1) Chest lifted
2) knees behind toes 
3) weight centered evenly in feet
4) butt /hips pressing back
5) Low back protected 

This is the PERFECT pic for it: 

For goblets, you are holding a Dumbbell or Kettlebell up at chest height, hearts center. Your feet are jut slightly wider than hip distance apart. The weight in the front of your body will actually force your chest to remain lifted and your hips back more. 

Your goal is to get your elbows to touch your knees....BETTER YET, get those elbows to drop to the inside of your knees as your hips drop just below a 90 degree angle. To do that, your toes should point outward JUST slightly ( not shown in the video, but both variations are acceptable) 



Aim to get the form down just right before lifting too heavy on a GS right away, even as something as light as a 15 pound dumbbell if you are new to the move or new to deep squats will leave you sore the next few days. GREAT butt and leg exercise, as always, keep the core engaged and keep that JOY turned UP!! 



Friday, January 13, 2012

Is healthy HARD?

Do you think being healthy is HARD?
Really, I am asking. 
Do you feel like the choices, the decisions and the "STUFF" that goes with getting and staying healthy is hard




I think that taking those first few steps can be hard: 
Hard to step on the scale
 Hard to walk in the gym
Hard to say no to things that have been habit
Hard to push outside the comfort zone
Hard to set the comfort food down
Hard to go it alone
Hard to get up and do it AGAIN. 

But that is the Key: 

DO IT AGAIN. 
DO IT AGAIN. 
DO IT AGAIN. 


Make it your job 
Be consistent
Be relentless
Be diligent
Never quit
Never take your eye off the goal
Never stop trying 
Never stop learning.... 


ALWAYS
Surround yourself with Success
Allow others to help you
Take rest days, but not "off" days
Treat yourself in moderation
Love yourself regardless of your place in the JOURNEY
FIND YOUR JOY OUTSIDE OF THESE GOALS
Inspire from a pure place
Enjoy the challenges you face, the workouts you push through the discipline you find and the lessons you tuck away for later. ENJOY it all. 

Is it HARD then? 
Maybe yes. 
Is it WORTH IT THEN? 
ALWAYS, absolutely. 
Is it a constant road to walk? 
For sure, always moving forward, always getting stronger. 
Like one of my favorite sayings of ALL time: 

Little by little one walks far. 




Wednesday, January 11, 2012

Interval training

Interval training is the BEST way to blast fat, get fit and see results fast! 

This is what most people want! Blast fat, tighten and gain muscle and in and out of the gym. 
Don't be scared away by the phrase High Intensity Interval Training, it simply means you are moving from a high intensity segment of time to a low to moderate intensity. 


You don't have to run, you don't have to sprint even, it's all high intensity, depending on where your base level is. The better you get at it the higher the high part is, but you increase it with your own strength and speed increase. Start where you are and work your way up!  It takes a fraction of the time normal cardio workouts do, its more effective AND it won't deplete the muscle mass you have worked so hard to gain! Win, win training technique. 

I train intervals in a number of ways: 
incline to flat surfaces
motion to plyo
speed at high intensity to moderate
 You can use: 
A treadmill
A bike
An eliptical
your backyard
the Track...the possibilities are endless! 

Run, sprint, skip, bound, jump, leap and Go as HARD as you can! 
110% is required! 


After a walk on the treadmill, using incline intervals and plyometric jumps in between for some HIIT! Most effective is a high intensity interval of :30 seconds followed by a 60 -90 second rest, or you can do a 45 second HII followed by a 60-120 second rest. Be sure you are taking adequate rest between. As our heart and lungs recover faster, we can progress up and work harder and rest shorter, creating a more intense work out. 


FOOD Scale FUN


I got a little food scale, just to get serious about how much I am eating, if the chicken I am having is really 4 ounces etc... I like it so far, it's simple and it's easy to use and to clean. It was under 10 dollars, so it was a great deal.  I don't need a ton of accountability, but anyone can up their portions without realizing, so I wanted that extra help! 


Do you weigh your food or use a food scale? For what and does it help? 


Tuesday, January 10, 2012

AIM high, be stronger, aggressive goals

Sometimes I get a little extreme. 
I call it driven, purpose, discipline. 
Mine is different than others...we are all different. 


If you have been reading a while, you know I LOVE lifting and I love HARD things that challenge me. 


If you have been reading a while, you also know that I am training for my first figure competition. They are no joke: Learning how to walk in 5 inch heels just SO across a stage, posed, facing judges, looking natural, graceful and having spent months gaining muscle and eating clean to look your best. I have a nice start, but my show is 11 weeks away and I am upping my game!! 




GOALS:
  • Gain 4# lean body mass
  • Follow my training programs as CLOSE as I can
  • 2 spring shows (March, April)
  • Place in Top three of my class 
  • Do my VERY best in training and in show

Aggressive? Sure it is! 
But why go after something if not to do your BEST? 
MACK told me last night that we aim for where we want to be, WAYYY up high and if we fall short, we are just that much closer to where we want to be. I love that I have a man who is aiming high. Every time we aim high, and keep aiming, we get stronger. Every time we lift and we feel weak, we get stronger, every time we face fears, get honest or do the HARD thing, we get stronger. Life is not about being perfect or pretty or skinny, it's about doing our best, and getting STRONGER.

Why aim high? 
Because for me, I am doing my best to the Glory of God. Sure I have goals and I have things I want, but most I want to point people to him. I want them to see him through my journey, through my drive, through my discipline. HE is the one who gives those things to me, so It's natural that they should reflect back on to him and show others how GREAT and AWESOME Jesus is!! 


Why do you aim high? What is the most aggressive goal you have gone after? 



Friday, January 6, 2012

Reverse Resolutions WINNER

HAPPY FRIDAY! 
This week has been amazing and I am looking forward to even more great days in the new year!! 

I am still working on my 2012 vision board, it is nearly done and I am going to be finishing it and posting over the weekend...some lofty goals there, but I am taking aim and hitting hard! 

It's a wrap! 
Remember when I was talking about tracking food? Well, I am officially on my meal plan for my spring figure show and one of the things I LOVE is taking a healthy pile of food and creating a Lettuce wrap out of it. I am all about neat little pockets and rolls of food...the organizational lover in me wants to keep it all contained nice and neat!! 

SO, I took seasoned Ground Chicken, sweet potato, red peppers and pico de gallo and wrapped it up in a HUGE lettuce leaf!! It's low cal, healthy, hearty and not too messy. 


New Fave seasoning? Salt Free, Garlic and herb from McCormicks...simple and delish!! 



2011 Reverse Resolution Challenge Winner 

For the last 60 days, over 40-yes, FORTY women took part, aiming for goals they set and they rocked it out! MANY of them achieved great goals, more of them maintained and kept up healthy habits during a really challenging time of the year for stress, overeating and busy schedules.  ALL OF them deserve a HUGE congratulations for stepping up, accepting the challenge and putting their health and goals in the forefront of the holiday season!! 




We were determined NOT to let the holidays take a toll on OUR goal!! 

Thanks a TON Chobani and Bodycology for sponsoring the challenge, I couldn't have asked for a BETTER prize pack for a pampered and healthy new year! NOW, on to the winner:


TINA OTTEN, you WON! 
Tina was chosen using random.org from a spreadsheet of 43 entrants. 
CONGRATS! 
Please email me for prize pack below:

1) Bodycology NEW Island Coconut gift set: 
 PERFECT post workout pampering set of body wash and body splash in their NEW Island Coconut fragrance!


2) A case of mixed flavors of Chobani yogurt!! 
I don't need to tell you how essential high protein foods are to keep us full and fit! This amazing yogurt is the perfect prize!

3) A 1 year subscription to Oxygen Magazine. 
I LOVE oxygen, and I am personally going to send the winner a one year subscription to this fantastic publication!


Wednesday, January 4, 2012

Word & Weight: Pushup

Word & Weight


Matthew 6:28-34 
“And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendor was dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.



When we worry, we take our faith and throw it out the window! Do we not think that GOD who holds the universe in his hands will care for us? Matthew shows that he cares for the birds and the flowers, his beautiful creations, how much more will he care for US, the crowning of his creation here on earth. When we worry, we take faith in God and replace it with fear of circumstances. It's a lack in trust and he calls us to trust him fully with all things. It's a practice, like ALL things we discipline ourselves in, but the reward is GREAT. 

The Pushup: 
A great move for shoulders, chest and triceps, the push up is a BASIC, old school move which is extremely effective!! I consider it a full body move, it engages the core and can give a great body weight workout!! 

For a basic push up, from a prone position, keep your hands under your shoulders and your elbows coming out wide as you bend your elbows and lower your body down. Check your hips and be sure they are straight as in a plank position. Your feet can be wide for stability or narrow for more of a challenge! Keep your eyes on the ground in front of you and try to keep your head from dropping! 




Variations include: 
Tricep pushup--elbows coming back
Lifting one leg, alternating as you push up
Holding a medicine ball under one arm as you push
Rolling the medicine ball side to side between pushup
Balancing your hands on a bosu
Balancing your feet on a bosu
balancing BOTH on a bosu (hands and feet)
Feet up on a bench
Feet balancing on a medicine ball 
Explosive push ups, or plyo push ups!
and ON AND ON AND ON! 



There is never ending fun and variation with the pushup even though it is one of the most basic moves to do and can be done anywhere! The challenge of pushing your own body weight and the variations involved makes the pushup one of my very favorite exercises!


   Have a GREAT week and remember FRIDAY I announce the winner of our 60 day long New Years Reverse Resolution Challenge!! It could be YOU! 

Tuesday, January 3, 2012

10 ways to make 2012 your BEST yet!

Happy 2012! 
WOW, what a whirlwind year it's been.... OUT with the old and in with the NEW!

I feel like this past year I have learned more about myself and relationships than before, so I am putting in a few good suggestions, 10 to be exact, to help you make 2012 your BEST year yet!! 



The greatest successes are often generated from the biggest failures.



10) Write your goals: ALWAYS write your goals, dreams, plans, aspirations down. Even if it's on a napkin at the coffee shop when inspiration hits...do it and you will be more inclined to succeed and actually DO them, than if you just keep them in your head! Always write down goals. 


9) Use your FEAR: I always saw fear as failure, I saw it as weakness, but fear is just another step to where you are going. We can embrace our imperfections, our fears, acknowledge them and take the power back into our own hands. We mold a step that takes us to the next level, use your fears to move forward: they are either true or false, but either way, they can be turned around for good! 


8)  FIND your successes: success creates momentum! Write them down somewhere even if just in a little notebook for your own eyes, that you DID what you said you would, that you were successful! When you SEEK to find your successes you will encourage yourself, so when you need that boost, you can go back and see what you have done, what you KNOW you can do again. 


7) FOCUS on right reasons: ALWAYS go after goals for the right reasons!! Be true to your own self and don't let corrupt reasoning in!  In the end, what you dream of and desire can not be to please others. It could be to help them, it SHOULD be to encourage and love them, but not to please them. We are out to please God, so if your dreams are on track with his will, go after them and do it with love, integrity and pure reasons! 


6) Take REST: Go to sleep early, take a day off of training and time to relax and rest, it's good for the mind and the spirit. You can not draw from an empty well, so refill your self with rest to be your best! 


5) Don't sacrifice what you need: Obligations, other people, projects, dishes etc....they will always be there. I know that when they are there, they can clamor and demand attention. Don't sacrifice your priorities for all this external clamor. Need to read your bible? But the Voicemail on...Need to get a run in? Drop the kids at your Mom's for an hour...need to get healthy meals made? Make it a POINT to get to the store...press pause to get done what needs to get done for you.  
   


4) PLAN to WIN: If we plan to win, we will be prepared for our BEST game, our BEST performance, our BEST day!! Why plan any other way? Reread the quote at the top of the blog, even failures are stepping stones to the win, if we use them the right way!! Simply plan to win and in the end all your little plans will add up to the big WIN! For now, AIM HIGH, but only if you really want it....  


3) Take the leap: "Well done is better than well said..." Ben Franklin said that. If you want to DO something, do it, TAKE that leap! Better to show you mean business than to talk about it! Want to change? DO! Want to try new things? TRY! Take the leap, the net will appear and you will not be sorry! 


2) Don't wait: There really is no time like the present. When we wait for PERFECT circumstances there will never be any...imperfect moments add up to perfect memories when we take the risk and move forward! Don't wait, today is the day to say, "YES..."




1) Focus on God: I am sure I have many readers who are not as interested in a life of faith as I am, but God is active in all of our lives! Some of us talk to him daily, some when we need help, others never... but he is there. If you seek him, you will find him. If you need him, he will be there when you call....if you focus on him: on loving him, on lifting him up, on his goodness, it's a game changer....you can sit at his feet and love and RECEIVE LOVE and overcome obstacles, achieve goals and get ahead in life, but simply RESTING there in your focused time with him. 

All NINE of these other tasks fall under this MAIN one, but it's a risk, it's a BIG leap and if you are serious about success and JOY in life, it's a MUST DO, don't wait! When we risk big, we reap the BEST rewards, HE is the best reward we could have...  Happy New Year! 



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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.