Wednesday, June 20, 2012

Wednesday Word & Weight: Sled Work

Word & Weight

James 1:22-25
But be ye doers of the word, and not hearers only, deceiving your own selves.
For if any be a hearer of the word, and not a doer, he is like unto a man beholding his natural face in a glass:
For he beholdeth himself, and goeth his way, and straightway forgets what manner of man he was.
But whoso looks into the perfect law of liberty, and continueth therein, he being not a forgetful hearer, but a doer of the work, this man shall be blessed in his deed.

When we HEAR we need to DO. 
When the bible says love your neighbor, but we pass them by when their car is stalled that is not doing. 
When the bible says Love God with all your heart, but we log on Face book before we crack open HIS book that is not doing. 
When we SAY we will pray for someone, do we drop to our knees and DO it or do we say it too look good and make them "feel" better? 

When we DO as we are called, we will be blessed, we are able to pour out from ourselves because God has filled us up. We are able to DO because we accepted his perfect work for us, we are able to LOVE because he first loved us. Do not deceive yourself, sitting in church, feeling lifted up is NOT where we stop, but we step out and DO the love of God, put into practice the love, spread the LOVE of God. 

DO the LOVE. 

Sled Work:

Adding weight to your speed work will work wonders for your sport training and your running. But you can do more than just push a sled around. Here I am seated, working back, biceps and core to pull a sled down to me AND push it back. It's an excellent upper body and back workout because seated we are unable to use our legs for help. Those biceps and lats are doing the brunt of the work. 

Pulling hand over hand and with nice long pulls, I am hitting my Lats, biceps and feeling the burn in my lungs too as I am pulling 115 pounds, nearly my body weight with those single arm long pulls. It's a GREAT warm up or last exercise to really get your body revved up! Then? Yes, the push back, glutes, hammies and quads will hate you, but you will love the way your legs feel. It's a little different from the normal "weight" exercises I show, but if you can find a place to work with a sled, I recommend it for a total conditioning workout!! 

Have a GREAT Week!! 

Saturday, June 16, 2012

Food Prep tips and tricks!

I posted this pic on facebook of some food I was prepping in bluk last week and had a number of you wanting some tips and tricks on what to do!!


Pick a day! It works for some to pick a day to do it all, for me, that day rotates because right now, life is full all the time so when I can grab a few hours in the kitchen I do! Most people pick Sunday because it's low key, at home and it's the firswt day of the week!

Meal Plan: yes, start with a meal plan! You need a plan and a base. Find out your calorie needs for your goals and then create a meal plan filled with lean protein, colorful veggies, fruit, grains and healthy fats! Have your base meal plan handy and BRING it shopping. Keeping it on your phone is a great way to never forget what you need!

Do it all at once. Cook all the chicken at once, assembly line style on the grill or a few hours in bulk in the crock pot! Cook all your veggies at once, sautee in batches and add different spices as you go!

Chop all your veggies early and at once, you can even have some quart size baggies on hand and freeze some as you go so the next time you cook, it's easier still!!

Simple but spicy: Keep it kind of simple! You can have your base of rice, quinoa or your fave grain, your lean protein of any kind and your veggies! Make all these and simply keep all spices on deck, have one batch be cajun, one italian, one curry!! Use fresh juices like lemon, lime, cranberry or orange with FRESH herbs and spices. You may be eating fish and broccoli, but one is cilantro lime with and the other coconut curry... Simple, but DIFFERENT!

Freeze: Make extra to freeze! Chop extra to freeze, make twice as much chicken and freeze in bulk or single baggies for quick grabbing! I made a stack of protein pancakes and froze them, just so they wouldn't get soggy..2 turns in the toaster, they were hot and crispy!! 

There you go, my tips on cooking for the week! What is your best method for cooking for the week? What is your go to meal you NEVER get sick of? 

I love this!! I love having a strong body, but I couldn't do it without having a strong spirit and mind set on the hope that God gives me!! I plan my workouts for the week, I just gave you tips on planning meals, do you plan daily to keep your spirit strong? 

My confession: I have not been reading the bible the way I should, God has been getting the crumbs of my time. I am planning, starting today, to change that. There is no way, I want to have a weak week or a weak anything!!  

Wedding update!! 

We got our marriage license last week and we only have 15 days left till our big day! We are so excited! Everything is set to go-- my mother-in-law, myself and my mom are going to get flowers last minute from the farmers market and make our own bouquets and that is the only thing left! 

Here is our SWEET Custom Cake Topper: 
the baby bunny on it is Mini-MACK, if you have noticed in some of the blogs, he is there, I will be Step-Mary as well as new wife!! SUCH a sweet part of life!! 

My Bridesmaids threw me a shower and it was awesome, I got tons of great gifts, including a honeymoon bag of goodies... we are taking a surprise honeymoon, meaning we are believing God for the right place and his timing to go!! I really felt showered with love by my girlfriends and loved this bag.. of course since its an anchor.... 

SPEAKING of... that's 15 days left to enjoy being a SAILORS! 


Wednesday, June 13, 2012

Your calling is CALLING

Have you ever felt like giving up on a dream?
I have, 100 times over.
There are dreams which are rooted deep in our hearts, from the begining of time.
There are small dreams we think of everyday, there are big dreams we never even let out or tell anyone about.

Some people dream of having a family, finding love, getting out of poverty, some people dream of being able to read, lose weight, have a job they love or just being able to walk around the block.

When our dream is deep in our hearts, one that just won't go away, often it's not just about US, not just a dream, but a purpose. We may not see it that way. Get a bigger vision!! Did I think when I became a trainer that my dream was going to be a purpose for others, that I was going to have the impact I do? No! I knew I wanted to be a trainer, so I went for it. 

God has a bigger dream, a bigger purpose for your heart's desire than you can even IMAGINE!! 

Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within.
Ephesians 3:20

HE is at work WITHIN US!! We have a purpose, that dream in your heart, that one that just won't let go, that is him at WORK in you!! The God of the universe cares so much for you that he is working on you and in you to make you more and more like Christ! What an awesome call!! 

Don't give up! 
When you feel like giving up, DON'T! God isn't giving up on you, he will continue to work, and we have to too! We do the natural, we do what we are supposed to do and he will do the rest!! 

Check out IFBB Pro Nicole Wilkins! She won the Olympia, but she started out just exactly where we are! These pictures are 7 years apart, 2005-2012... She didn't stop training, trying, pressing forward, she HEARD her calling calling and she didn't give up!! 

What ever it is you are dreaming of, called to do, can't let go of or won't let go of you, take heart! God is working, he is aiming to perfect us to do his will, lasting work for his kingdom, he knows your purpose, that tug you feel in your heart and he values it! 

We must be consistent, we must see the hope that is ahead of us, the plans he has for us are GOOD, he will COMPLETE the work he started in us! 

NO matter how big or small your dream, he will use you, if you are willing to answer the call! Your calling is calling, are you going to answer?? 

Tuesday, June 5, 2012

Protein Pancake and lifting for LOVE

Happy Tuesday!!
I have been LOVING my protein pancakes this week... because 1) I got a teflon pan and 2)I got the recipe right!! 

1/2 Cup oats
1 tsp baking powder
1 tsp cinnamon
2 Tbsp coconut oil
2 egg whites (or one whole egg)
1 scoop of protein powder! Mix and MAKE!!

I switched to Rivalus Promasil which is a super clean, slower releaing protein. I love the flavor and I feel like it is really adding to my work gaining.

The 7 protein sources found in PROMASIL ensure that your muscles are provided with immediate and long-lasting enhancement of whole-body amino acid and nitrogen balance. On top of that, PROMASIL is nano-partitioned and fractionated for enhanced biological value, which results in maximum protein synthesis and retention!

Breakfast of Champions below: Protein pancake, 3 eggs scrambled with 2 Tbsp of cottage cheese and Peanut butter. Divine!!!

Lifting for LOVE:
Praying for your HUSBAND

I am so pumped, I have started a 31 day challenge "praying for your husband" and am so thrilled--it's making such a difference for our relationship and our future marriage!! There are SO many resources at Revive our hearts for marriages and wives, it's SUCH a fantastic tool! Right now, I have 25 days till the wedding, things are moving FAST!!

All we have left is ordering cake and getting flowers, both are pretty last minute, so we feel ready and prepped! My 31 days of prayer are helping me feel REALLY prepped and I will continue to cycle through the prayers and lift MACK up once he is my HUBS as well as this prep time.


Do you lift your signifigant other up in prayer everyday? If so, how have you seen the effects?   

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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.