Putting It Into Perspective

When I was growing up I was friends with a boy who had a mother battling cancer. I remember one day in particular. I was over at his house playing and we went into his mother's bedroom to ask if we could play in the pool. When we walked in I heard her vomiting before we even saw her. Then she appeared, her frail body and thin wisps of hair upset me. My mother had explained to me when she first started her treatments that these things would happen. But even after it still was confusing and horrible at my young elementary age. Over time her hair grew and she looked so much happier and healthier. My family moved a couple years later and I lost contact with my friend for awhile. Through Facebook I reconnected with him a couple years ago and we have been using the social networking site to occasionally catch up with each other. This past year I noticed a couple posts in regard to his mother battling cancer yet again. I stopped and said a prayer for her as well as all four of her children. And today I woke up to see my friend post her obituary. For me, this makes the importance of health so real. Now that I'm a mother I can't imagine leaving my family behind. I'm truly thankful for the health I have today because at any moment it could not be so. Everything is put into perspective, my simple annoyance are just that. What are they seriously in the grand picture? Not important...

Delicious Protein Date Bars

These bars are natural, no weird ingredients. Simple too. Put 2 cups walnuts and 1 8-ounce package of dates in a food processor for 5-10 minutes or untill the texture is grainy. Transfer to large bowl. Add 1 cup oats, 1/2 cup Greek yogurt, 1/4 tsp vanilla, 1 tbs cinnamon and 1/2 cup egg whites. Mix untill all ingredients are incorporated. Spread into 8x8 bar pan and bake for 20 at 350F or untill firm. Let cool completely then cut into squares.

Reason #2,445:

Why I exercise, reason number 2,445: Because when I was standing in the H & M dressing room only in my panties I was admiring my own butt, waist, and back in the double mirror and exclaimed "who needs clothes!" Nothing nicer than putting in months and months of hard work in the gym and seeing results. I know there's always room for improvement but there's nothing wrong with acknowledging and rewarding my hard earned accomplishments with self praise. Now, I just need to shave and tan these crazy winter white legs of mine and it'd look even better! Do you use the excuse of winter to let your legs get out of control hairy? Eek, I'm guilty as charged. Sorry for that tangent. Anyways, I'm attributing the better glutes to all those deadlifts. Mmm, love me some deadlifts each week. My staples each week in the gym are pull ups, barbell shoulder presses, deadlifts, and leg press. Been keeping the weight heavy with 5 sets 5 reps and have noticed substantial muscle gains. I've also been eating more beef. Just a couple changes that have really made a difference. Happy training!

Exceptions.

Have you ever noticed there is always an exception to the rule? I before E except after C, Mouse is not mouses, it's mice, the law is riddled with them etc. Living this healthy and fit lifestyle is my job and I've met many others who take their fit lifestyles seriously as well. I've often read from different fitness magazines and fellow figure competitors that they never "cheat" or take a day off their diets. I can't imagine NEVER trying other foods, especially from other cultures and countries. I'm not talking about eating junk food. I'm talking about delicious fresh pasta from Italy, or wonderfully fragrant kebabs from Dubai, or an amazing breakfast pastry with coffee in Paris. These to me are exceptions to make in your clean eating lifestyle. This Christmas I made an exception. I spent the holiday with my wonderful Sicilian neighbors and had a traditional Christmas Eve dinner and Christmas lunch. I tried EVERYTHING on their menu and had no regrets. I must admit though, all the carbohydrates sent me into a carb coma. None the less, it was amazing and I'll never forget this Christmas. We began at 6pm Christmas Eve by playing games and preparing the food for dinner. We ate our dinner around 10pm, a traditional Sicilian scacciata (reminded me of stuffed focaccia with broccoli, potatoes and sausage). The scacciata was followed by oranges and traditional pandoro bread. At midnight we popped open champagne and everyone opened presents. We all played with our new gifts untill around 2am. At this time we were so tired that we headed home to catch some sleep before church the next morning. On Christmas day we went back to their home after church to start the all day feast. From 1pm untill 5pm course after course was served. Antipasto, lasagna, pasta, meat, potatoes, cassata, and then more champagne. After I couldn't move from all the food, they broke out the games. Bingo was a blast! Mike and I went back home at 6 and fell into a carb coma at 9pm after making all our Christmas calls to family back home. I'll never forget the warm hospitality of our Sicilian neighbors and their family. I can't wait to see how they bring in the new year next week!

Figure OR Bikini?

Here is my front, back, and side pose. I'm debating on whether to compete in the figure or bikini division. I decided to take pictures and look them over a few times, and then have some friends look them over too. I'm afraid I cannot put on enough muscle to compete in Figure... yet... I love figure though, I love to pose and show off the muscle I've worked so hard for in the gym. And to be honest, I'd rather compete in figure, that's where my heart is. Not that there is anything wrong with the bikini division BUT I just like the look of figure more. And so here I start my journey to the stage with my 4 month out BEFORE photos. I guess I have another 2 months before I absolutely have to make up my mind and send in the registration for the division I choose. Photos don't lie though, I like them better than the scale. The scale lies to me all the time. Especially on a high carb day. Yesterday was hamstring/glute day and it was very similar to last weeks except that I added in some deep lunges. Today was back day and of course I started it was 5 sets of pull ups like always. This has definitely been helping with the strength and symmetry of my upper back. Then we did 4 sets of single arm dumbbell rows, 8 reps each arm. I was throwing some mean weight around, 45lb dumbbells. Ah yea! Followed that up with a superset of seated cable close-grip rows & neutral grip lat pull down, 10 reps each exercise, 3 total supersets. Then ended it with a superset of straight arm pull down & bent over rear delt fly, 12 reps each exercise, 3 supersets total. For lunch today I tried something new. I call it my Mediterranean Meatball Pitas. Mix 1lb extra lean ground beef (or turkey if you prefer), 1/2 cup oats, 1 egg white, 1 tbs basil, 1 tsp salt together and then form into 12 meatballs. Cook over medium heat in a tsp of olive oil. Meanwhile warm up the pita pockets and cut in half. Put 2 tbs of hummus in each pita then put 4 meatballs in each pita. Serve with small side salad. Yum-o!

The Afterglow

Monday was the GH Children's Christmas party at Midtown Theatres. I made a plan to hit the gym immediately after it was finished. It's was easy and made since considering the fact the gym is located in the same building. As I walk up to the front desk I noticed a couple of the other wives from GH were talking. One turned to me and asked, "are you seriously going to work out right now?" I turned to her, perplexed by the question, "yes, why wouldn't I?" I then went to my locker and changed into my gym clothes, put my ear buds in, and turned the exercise tunes up loudly. Never less, that question kept popping up. I couldn't understand why I shouldn't be working out today. I love exercising, it feels so good. I'm addicted to being fit. So what would keep me from wanting that? I did my warm up and then hit shoulders as hard as possible. Why? Because I know what happens when I exercise and most importantly after. So next time you're trying to talk yourself out of working out, try thinking of how your body will look and feel after. Shoulders: standing barbell behind the neck press, 12, 10, 8, 5, 10. Seated hammer strength unilateral shoulder press, 3 sets 10 reps each arm. Standing upright row, 3 sets 10 reps. Bench dips supersetted with front plate raises, 3 sets 12 reps each exercise. Seated lateral shoulder raise, 3 sets 15 reps. One set standing lateral shoulder raise "run the rack".

A Healthy Curvy

Im all for healthy curvy gals. They are gorgeous, the dream of most men. After all, men love boobs and butts and little bellies. What I don't agree with is women using that word curvy to describe an obese and unhealthy female. These are two very different things. And what I'm more than not ok with is these same women being absolutely CRUEL to extremely healthy and fit women. There is also a difference between being "skinny" and being "lean and fit". I've heard so many horrible things come out of these jealous women's mouths. "Eat a piece of cake", "Skinny Bitch", "She's only that size because she doesn't eat" etc. As a Certified Personal Trainer and Amatuer Figure Competitor I know for a fact that these beautiful, toned, and lean female physiques in fact DO eat, and eat a lot. It's true, sometimes eating 6-8 times a day. We just eat differently than others. We eat lots of vegetables, lean proteins, complex carbohydrates, fruit and even the occasional piece of dark chocolate. Wait, who am I kidding. I eat dark chocolate every day! So if you are one of those haters, why don't you go educate yourself on living a healthy and fit lifestyle, stop being jealous, and join our club. And start your transformation with this quadriceps focused leg day. Leg press, 2 warm up sets 15 reps. 3 sets 10 reps, feet closer than shoulder width and lower on platform. This will target more of your "sweep". Leg extension, 2 sets toes pointing up, 12 reps. 2 sets toes pointing in, 12 reps each set. 2 sets toes pointing out, 12 reps each set. Last set move the weight up so you can only complete 5 slow reps, then drop the weight and complete 5 more slow reps, then drop the weight and finish with five more slow reps. You should be wobbly at this point. Head over to the squat rack and do 3 sets 15 reps Barbell Front Squat. This movement is also very slow and controlled, feet are closer than shoulder width and toes are pointing forward. Use the muscle mind connection and think of your quadriceps ripping out of your shorts (or pants). Keep constant tension on the quads by not standing up completely until your set is over. Only one minute rest in between these sets. Enjoy. ;)

UFC Meet & Greet

Kellen looks like he's not too sure about Clay Guida. No worries, both Clay and Urijah were nice dudes.

No Appetite For Destruction

I'm still a little sick... I can't break myself from the gym though. So I have the gross mucus and flem thing going on now. Constantly coughing and hacking it up. It also gives me a yucky stomach, and if my stomach is yucky I don't want to eat. Btw, that's a BAD thing when your trying to put on muscle. If I do eat it's been carbs because I can keep it down without vomiting it back up. None the less, I still made it to the gym yesterday for a back and biceps workout. Pull up, 5 sets 10 reps. Single Arm Row, 4 sets 8 reps each arm. Seated cable row Superset with seated behind the neck pull down, 3 sets 12 reps each exercise. Leaning bilateral biceps curl on cable machine Superset with varied grip cable bicep curl using straight bar (12 reps first exercise, failure on second exercise. 3 total sets). Did a lot of running around with errands yesterday and then went to the UFC Clinic and Meet the Fighters at the gym to see Clay Guida, Urijah Faber, and Brittany (UFC Ring Girl). Pictures to follow.

Booty Control

This workout is geared toward gaining muscle in the lower body, primarily in the hamstrings and glutes. Be wary, you may not like stairs the next day. Leg Press, 2 warm up sets, 5 working sets of 5 reps. Stiff legged Deadlift, 4 sets 6 reps. Triset, deep squat with pause in the pocket (10 reps slow), abductor (20 reps), lying hamstring curl (15 reps). Entire Triset 3 total sets.

My Turn

So I've faithfully and unselfishly given up my body to the art of baby makin for 3 years now. How you ask? Well, after my last competition I had to hang up the posing suit and put on the lbs. My body didn't want to get pregnant because of the PCOS & it definitely couldn't support a baby if my bodyfat was low. Also, I had to change the way I trained. That meant less intensity, less cardio, more food, and not as many days in the gym. Believe it or not, this was hard for me. I love training, so to tell me not to train was like telling a fish not to swim. The food part wasn't hard, I love food. But dialing down the intensity was a huge sacrifice for me. After years of trying, I finally got pregnant! Hallelujah! Pregnancy was not good for me though. I had horrible morning sickness and ended up losing weight because I couldn't keep down food for the first six months. No food meant no energy and no energy meant little exercise. After I gave birth I made a goal to lose all my baby weight within the year. Accomplished. I also made a goal to breastfeed my son for the first year of his life. Kellen is only 1 1/2 months from turning 1 year old. I'm super close to that goal too. So now I feel it's my turn to have my body back. So I've decided to do another competition. The goal has been set and April 14 I will be walking back on stage strutting in those clear stripper heals, covered in Jan Tana, posing oil, and a pound of jewelry and makeup. Can't wait, IT'S MY TURN!

Switchin It Up

Today I couldn't make it to the gym. No babysitter, the daycare is closed because it's an Italian holiday weekend, I have two batches of cookies to make for the ladies fellowship tomorrow, a house to clean AND a Christmas Party to go to. Yep, I'm busy. But not busy enough to not blog this AND definitely not too busy for exercise. So I knew I'd have to make my workout short and intense whilst Kellen was slumbering upstairs in his crib. I pulled out the old Insanity videos and hopped to it once Kellen went down for his midday nap. The different training techniques kept me on my toes and dripping sweat and heart pounding. You see, I have been doing mostly strength training these last three months and my body was absolutely SHOCKED to get this blood pumping plyometric type exercise. So remember, cross train to keep your body guessing and beat those plateaus. And also, there is no excuse to not exercise. I only used my body today to get a full body workout. ;)

No rest for the weary...

As I said in my previous post I was sick. Well... It got worse. I left for Germany Early Thursday morning at 4am from my house, traveled all morning, and didn't actually get into my hotel room till 9ish. Friday we shopped literally all day and we didn't get back to the room till 10pm. All this time I'm still fighting a cold (runny nose, sore throat, congestion). I wake up Saturday really feeling horrible, like now I'm going to vomit. And what do you know I do! And I vomit all day! Sad thing was I thought I could fight this flu so I ventured out to Heidelburg to see the castle and shop the markets. It was absolutely horrible. Sunday I felt better, but weak. We spent the afternoon and evening traveling. Didn't land back home till 11 and I hit the sack at midnight. Mike says that I did too much and that's why a two day cold turned into a week long cold and stomach flu ordeal. I guess my immune system is down because no one else caught my bug. Sad thing though is when a mommy takes off on a four day vacation she comes home to a bucketload of work. I had so much laundry that I took it all to the laundromat (about 8 loads on the big washers). And of course there were no groceries nor was the house clean. So I didn't get to even "rest" on Monday. Tuesday I had much more energy so I wanted to hit the gym. Just one hour I know would lift my spirits and refuel my inner sense of calm. Sound weird? I use exercise as "me" time. I release stress, I reenergize, and most of the time its my break from being a mommy and wife. Everyone needs a break once in awhile. Mine is that one hour I get in the gym usually 3-4 times a week. Yesterday I did shoulders and triceps and today I hit back. Here's the workouts. Yesterday: standing barbell shoulder press. 1 warm up set of 16. 3 sets 6. Seated hammer strength shoulder press, 3 sets 8 reps. Seated Arnold press superset with standing lateral side raises, 3 sets 10 reps each exercise. Cable press down superset with reverse grip cable press down, first exercise 12 reps then second performed till failure. Modified skull crushers to keep constant tension on the triceps, 3 sets 12 reps. Lying lateral raises on bench with constant tension on the medial delt, no rest in between sets, 15 reps each arm. And as for today: pull ups, 5 sets 10 reps. Seated row superset with lat pull down, 4 sets 15 reps each exercise, no rest in between sets. Standing t-bar row, 10, 8, 6. Seated hammer strength alternating lat pull down with stretch, 3 sets 10 reps each arm. Bent over rear delt fly, 3 sets 12 reps. No rest for the weary. ;)

Smart Training With the Sickies

Yesterday I was sick, and today I woke up worse! Sore throat, runny nose, headache. Not feeling good at all. As a Personal Trainer, I advise my clients to skip the gym if they are sick from the chest and down (stomached flu, flu, any respiratory sickness, ect.). If you do choose to exercise, keep it light and make sure you are NOT contagious. Regardless if your sick or not, clean up the equipment you used with the cleaning products provided by the gym. I hate watching sick patrons use the facility, use their grubby hands on all the equipment, and leave without cleaning up after themselves. Good way to spread your sickies to everyone else! Truly, your best bet is to take your exercise outside, get some fresh air, and do light cardio (walk or jog). Providing of course weather permits. Today is beautiful, so Kellen and I took our sickies outside for a walk. Now to chase our walk with a long afternoon nap. Hopefully tomorrow looks better for the both of us.

Protein Powder Free Breakfast Bars

For those of you who do not bake with protein powder. A protein filled delicious breakfast bar.1/2 cup Greek yogurt, 1 cup pumpkin purée, 1/2 cup egg whites, 1/2 cup agave syrup (or honey), 1 cup oats, 1 tsp vanilla, 1 tsp baking powder. Put all into a blender on low and blend until just barely smooth. Pour contents into a bowl and add an additional 1 cup regular oats (this makes the texture chewy). Pour into 8x8 bar pan and bake at 375F for 20-25 minutes. Let cool and cut into bars. Back and biceps workout today. 4 sets pull ups till failure. Seated hammer strength lat pull down, 10, 8, 6, and 10 with two drop sets for the last one. Seated unilateral cable row, 15 reps each arm, no rest, 8 sets total for each arm. That one was killer! Bilateral bicep curl with cable machine superset with close grip barbell bicep curl (12 reps on first exercise, second exercise till failure, 3 rounds total).

Chili Cheese Muffins (vegetarian)

1 can drained black beans. 1 can drained kidney beans. 1 can drained fire roasted tomatoes. 1 cup shredded reduced fat cheddar cheese. 1 whole egg. 2 egg whites. 1 cup dry oats. In a blender or food processor, blend together oats, 1/2 can of the drained black beans, 1/2 can drained kidney beans and 1/2 can fire roasted tomatoes. Transfer to large bowl then add remaining beans, the egg and egg whites, remaining tomatoes, and 1/2 of the cheese. Evenly distribute into Pam sprayed muffin tin and bake at 375F for 30 minutes. Remove and sprinkle remaining cheese on each chili cheese muffin. Let cool for 5-8 minutes then remove and serve.

Black Friday Breakfast & Leg Day

Yesterday was Black Friday and I needed some certain somethings that we're going to be hugely discounted. That meant waking up super early and standing in the long line outside the store. I was not about to do that on an empty stomach so I needed a breakfast plan. It was super fast, super easy, and pretty tasty. Mix 1/2 cup dry oats, 1/2 cup Greek yogurt, 1/2 scoop vanilla protein powder, and 1 diced medium banana. Put it in the fridge the night before. In the morning, voila! The oats have softened and it's ready to eat. I prepared it the night before in a Tupperware container so in the morning I could grab breakfast, a bottle of water, and spoon before heading out the door. I ate my breakfast in the line whilst being among a group of rumbling hungry tummies! Bonus: Chock Full O Nuts was there handing out free black coffee. With all the energy from breakfast and the coffee, I was ready to do some major shopping. That afternoon I did my fourth workout of the week, legs again. This time emphasis on glutes and hamstrings. Stiff Leg Deadlift, 12, 8, 6, 6, 6. Full squat, sitting "in the pocket" for a brief moment to stretch the glutes, then powering back up, 3 sets 12 reps. Lying hamstring curl Superset with Abductor machine, 3 sets 12 reps each exercise.

Thankful

Yesterday was Thanksgiving. In the past I have tried to use this day to purposefully pause and reflect on things I'm truly thankful for. This year has been different then the past. I've added one new addition to my list. It goes like this but is not limited too; my husband, my son, my family, my friends, my health, our neighbors, my church, Mike's company, faith in my God, my new nephew that's still cooking, my new sister Tina, and the list can really be too long for this blog! My health is very important to me, and it should be on your list too. Wednesday was a leg day and Thanksgiving morning was shoulders and chest. Leg day was brutal, and it went something like this, leg press 12, 10, 6, 6, 6, 6. Full squat 3 sets 6. Box squat 3 sets 8. Leg extension superset with seated leg curl 4 sets 12 reps each exercise. Shoulders and chest went like this, Front reverse bicep curl to overhead press, 15, 8, 5, 5, 5. Seated Arnold press 4 sets 8. Chest press 3 sets 12 reps. Standing single arm lateral raise superset with single arm leaning lateral raise, 3 sets 12 reps (leaning lateral raise on bench till failure with 50% weight).

New Playlist Always Pumps Me Up

I just created a new playlist last week and today I was solo for my back workout. I usually like to exercise in the morning or early afternoon but since I'm currently sharing a vehicle with my husband I have to work around his schedule. That means I didn't get into the gym till 6pm. Eek, that is late for me. No worries though, my new playlist was there to rock my whole routine and pump me up. A couple of the new tunes that I'm totally diggin are Turn Me On by David Guetta, Sun Is Up by Enna, Feel So Close by Calvin Harris, We Found Love by Rihanna. Back and biceps today. 4 sets chin ups till failure. Seated Hammer Strength Lat Pull Down, 5, 8, 10, 15. Behind the head lat pull down, 3 sets 10. Single arm dumbbell row, 12, 10, 8. Cable straight arm pull down superset with bent over barbell row, 3 sets 15 reps each exercise. Lying bench rear delt fly, 3 sets 12 reps. Cable reverse grip bicep curl superset with cable bicep curl, 3 sets each exercise till failure.

My Potluck Depression.

Every time I make food for a potluck function here I come home with the dish full of the food I made for others to eat. No one eats my food! I asked a couple of the other wives and my husband. They said its because I've been labeled the "healthy personal trainer" and no one wants to eat the healthy food at the potluck, they want to gorge on the comfort foods. So that brings me to thinking, "a potluck is an excuse for some people to eat whatever they want without guilt?" What does a potluck mean to a fitness nut, bodybuilder, someone watching their waistline? A death wish? Lol. Not sure. Potlucks don't scare me. I usually survey everything, then go back and choose what I want most and take a little bit of that. Did you know Americans put an average of 7 lbs of weight over the holiday season? Just FYI. Anyways, I annihilated shoulders today! Bench press, 5 sets 5 reps. Tabata style seated shoulder press machine. Steering wheel, 4 sets 30 seconds with plate. Upright cable row Superset with lateral fly (10 reps each exercise, slow tempo. 3 rounds total). Leaning unilateral shoulder raise Superset with tricep press down on cable machine with rope attachment (15 reps each arm, 15 reps on tricep press down also. 3 rounds total).

Adult Fruit Snacks

I started playing around with the ingredients in my kitchen. Kellen was napping, Mike was sound asleep, and I had already checked my Facebook and email accounts a million times. So I went into the kitchen, closed the door, and decided to get all creative. I came up with Adult Fruit Snacks. They are like those fruit snacks you ate as a kid, but way more healthier and fun for adults. 1 cup raisins, 1 cup craisens, 1 cup dried pomegranate, 1/4 cup cocoa powder, 2 handful almonds, dash vanilla, 1/4 cup oats. Put it all in a food processor and "process" it till its nice and sticky with little bits. For me I had it on for five minutes, periodically stopping it to push the ingredients back into the blades. Then scoop out approximately a teaspoon of the mixture and roll into a small ball. I put about six small balls in individual ziplocks for easy on the go snacking. Today's leg day was a little different. We went for more sets less reps. Why? Because I need to fill out my pants with some glute muscle! 1 warm up set full squats. 5 sets 5 reps barbell squat. 4 sets 10 reps leg press. Triset of leg extension, lying leg curl, and seated abductor (3 rounds total, rep scheme 12, 12, 15). Mike was pretty angry with me when he couldn't climb the stairs after we got home.

What's Your Battle?

I have PCOS. It means a lot of things but in a nutshell to me it means that I have bad acne, I grow hair in unwanted places, and it took me three years to conceive my son, Kellen. Usually women with PCOS also are overweight and have insulin problems. I have been able to manage THOSE issues with my diet and exercise. I was also told by a doctor that he didn't believe I could get pregnant without the help of medicine. Luckily, God decided to prove that doctor wrong and we conceived Kellen without the assistance of modern medicine. Regardless, I still have this "syndrome" and I am reminded of it daily in my dealings with the mirror and my razor. Lately I've been trying a new and different approach using Krill Oil, probiotic "pearls", and red raspberry tea leaf. I'll keep you updated if I see any changes. It's amazing how many women I've met that have PCOS, and if something has worked for you I'm open to hearing it (providing its not birth control pills because I tried that and found no results). Back workout was yesterday but I was in a different gym so I threw in some different machines and exercises. Always good to shock your muscles for growth. 3 sets pull ups till failure. 12, 10, 8, 8 rep scheme sets for seated hammer strength lat pull down machine. 6 sets 10 reps seated machine row. 3 sets 15 reps rear delt fly machine.

Cannoli Protein Cupcakes

Today I had to use the rest of the ricotta cheese in my fridge before it went bad. The cheese here in Italy is amazing but it's so fresh that it'll go bad within days. My favorite way to eat ricotta is in cannolis (hey, I'm being honest, I have a huge sweet tooth). So I decided to make something healthy of it. Recipe is; 3/4 cup ricotta. 1 1/2 cup oats. 1/2 cup egg whites. 1/4 cup cookies and cream protein powder (I used Syntha 6). Mix together and drop into muffin tins. Bake 20 minutes at 375F. They turned out decent. If you need them more sweet add a couple packs stevia, or if you like them more moist use 1 cup ricotta. Today was shoulder day, I hit them first with Behind the Neck Press, 4 sets 8 reps, 5th set I drop set till I couldn't press even the barbell. Hammer strength seated shoulder press, 3 sets 10 reps. Standing lateral raise, 4 sets 12 reps only 30 second rest. I did this to really exhaust the medial delt before hitting the next two exercises. Cable upright row, 3 sets 12 reps. Cable face pull with rope, 3 sets 15 reps. Bench dips Superset with Steering Wheels (4 sets total, bench dips 15 reps, steering wheels timed till failure).

Hate Eggs?

An acquantence I originally met in San Diego at a 24 Hour Fitness gym I ran into here at the gym in Sigonella. Small world. Anyways, we got talking about "perfect proteins". He's trying to eat healthier and cleaner to show his abs that he works so hard for in the gym. Problem is 1) he lives in Italy the land of pasta and 2) he hates eggs. I'm not sure how you can hate eggs, it's impossible. They are delicious, can be made into different forms (best being hard boiled), and they are an amazing protein source. So the last couple days I've been trying to figure out how to get those wonderful orbs of muscle building awesomeness into breakfast dishes without having to taste or feel their texture. There is my go-to protein pancake of course. Then I got an idea from the Italians. They have a dish with egg and if it's done correctly it turns out creamy, not "eggy" at all. Pasta Carbonara! So I tested the method with oatmeal. I made the oatmeal as usual then the last minute I turn the heat all the way down, add the egg whites, and stir like mad so no chunks of egg form. It works! It's so creamy and delicious, takes the oatmeal to another level. Need all those good carbs and protein for hard leg workouts like today. 4 sets lying leg curl Superset with Abductor (15 reps each exercise), 4 sets leg press 10 reps, 3 sets straight leg dead lift 10 reps, lying hip raise with feet on medicine ball (3 sets 20 reps). I tried jogging to the water fountain after the workout and my legs wobbled underneath me. ;)

Baby it's cold outside

Well it's not THAT cold outside here but still, it's colder. Colder weather means hot drinks and lots of baking in the oven. Today I bought some Nutella at Auchan and decided to make something with it. I call it Nutella Brownie Squares. 1 1/4 cups of oat flour, 1 cup pumpkin, 1/2 cup nutella, 4 egg whites. Mix together and spread evenly onto 8x8 bar pan. Bake at 375F for 18 minutes. I accidentally ate half the pan because I wanted to make sure they were good enough to share the recipe. Lol. Back workout yesterday. I'm working on strengthening my back so I'm doing more pull up and bent over barbell rows. I found out the Blood and Guts test is a 60 second flexed arm hang with a pronated grip. This is bad news because I've been practicing with a supinated grip which allows me to use more bicep strength. Testing is November 28th, so I only have a couple weeks left. My bench press and leg press are fine, but my flexed arm hang (the correct way) is only at 40 seconds. Last week after I found out (which this is not listed on the requirements flyer!) I began working on the pronated grip. Hopefully I'll be ready by then. ;)

Healthy Rice and Beans in 35ish minutes.

1 can Fire Roasted Tomatoes. 1 can Low Sodium Black Beans. 1 Low Fat Turkey Sausage. 1 cup water. 1 green pepper. 1 cup brown rice. Smoked paprika, cumin, and cayenne to taste. Slice turkey sausage and green pepper and grill for 5 minutes. Add black beans, tomatoes, brown rice and water. Bring to boil. Add approximately 1 tbs of paprika and cumin. Cayenne to spicyness liking. Stir and drop down to simmer, cover pan and cook untill brown rice is done.

Priorities

I believe you can make it a priority to exercise just like you can make it a priority to sit and watch your favorite tv show. My husband asked me why I haven't caught up on the latest episode of Dexter. I responded with the usual, "I haven't had the time." He said that was a bad excuse. So I rephrased and said, "because I'd rather play with my son, clean the house, go to the gym, and check my Facebook!" Yep, that sounds about right! I was reminded of priorities yesterday in the gym as well when a friend and fellow training partner mentioned to me during our back workout that she'd also rather be exercising. So do you make exercising your priority? Bench press, one warm up set followed by a sets of progressing weight, 12, 10, 8. Reverse curl into shoulder press, 3 sets 10 reps. Barbell shrug, 3 sets 12 reps. Side lateral raise superset with plate front raise 3 sets 15 reps each exercise). Triset of cable rope press down, bench dips, overhead tricep extension on bosu (12-15 reps each exercise, 3 times through total).

Oggi, mangiamo rico!

"Oggi mangiamo rico!". This means "Today we eat rich!" Yesterday was an Italian holiday, All Saints Day. My neighbors invited us over for some delicious Sicilian food at lunch time. We had Pasta with Mushrooms. Then Lidia brought out the Salad and Meat. Follow it all up with fruit and chocolates. It was delicious. As always, there was lots of food to go around. Andrea, Lidia's son, exclaimed, "Oggi mangiamo rico!" To which I replied, "SI!". Funny, because today at the gym I weighed myself and I was 2 lbs heavier after our "Rich" feast yesterday. LOL. Back workout today was; 3 sets pull ups till failure. 4 sets 12 reps lat pull down. Seated cable row 3 sets 12 reps. Seated Hammer Strength Pull Down 3 sets 10 reps. Rear Delt Fly 3 sets 12 reps. Straight Arm Lat Pull Down Superset with Bent over barbell row (15 reps each exercise, 3 total working sets). Standing Cable Bicep Curl w/ Wide Grip SUPERSET with Cable Hammer Curl with Rope (15 reps each exercise 3 working sets).

My New Goal: Better Sleep!

Sounds like a funny goal? It shouldn't be. Better sleep equates to a better physique. How? Your body repairs and builds muscles while your at rest so it's just as important to rest smart as it is to train smart. So I'm starting better habits now, and so far it's working. Three days on now with my goal and I'm feeling better than ever. Just a couple changes to my supplementation and routine: take 2 ZMA 30 minutes before bedtime and in bed by 10pm. I need those extra hours of restful sleep, especially after leg workouts like yesterday's. 2 sets 20 reps cable squats (full squat, serves as warm up). Lying leg curl (3 sets 12 reps). Straight leg deadlift (3 sets 10 reps). Leg Press (3 sets 15 reps). Leg extension (15 reps) Superset with box jumps (15 reps) 3 sets total. Lying leg curl with stability ball (3 sets 15 reps).

Pumpkin Risotto

1 cup pumpkin purée. 3 cups water. 2 low sodium chicken stock cubes. 1 tbs evoo. 1 small can evaporated milk. 2 cups brown rice. Bring the water to a boil, drop in the 2 cubes, evoo, and pumpkin. Stir to dissolve. Then add brown rice and evaporated milk, drop the heat to low-medium heat and stir every couple minutes. Continue to cook and stir till brown rice is cooked completely, approximately 30 minutes depending on the brown rice you use. Grate fresh cheese (Parmesan is tasty) right before serving.

Finally Crossfit

I hear so much about Crossfit. I have many friends who swear by it and are avid Crossfitters. I've looked in the much loved phenomenon of Crossfit and overall it sounded like a good option for fitness. For whatever reason being (ie money, class time, whatever) I've never attended a class. This last week the option presented itself and everything fell in line, a babysitter, money, and location, so I jumped on it and went to my first Crossfit. It also just so happened to be the Barbells For Boobs event where you donate $30 to mammograms. The prescribed workout was 30 clean and jerks with 95lbs for time. Now, if youre not familiar with Olympic lifts one must understand form is EVERYTHING. I was a little nervous as I haven't performed a clean and jerk since high school. Yep, that's 8 years ago. I practiced a couple times on Thursday and Saturday morning but nothing would completely prepare in the short time before that Saturday morning WOD. I started my WOD with the prescribed weight and OMG, I could only do four. But in my defense, there was 7 girls total at the event and only one, who happen to also be the Crossfit instructor, could perform the WOD with the prescribed weight of 95lbs. I dropped to 75lbs and kept going finishing at 8 minutes 48 seconds. Not bad, but not to my personal liking. Reflecting on my experience with crossfit I've concluded this. I will start adding more Olympic power lifts to my personal weight training program. And I will try to get a babysitter for an occasional Crossfit session if the opportunity presents itsel. While I might not become the avid Crossfitters, I think it would be fun to throw in a WOD every once in awhile to shake things up and show me my weaknesses. As I always say to my clients, friends and family, "do what works for you".

Pumpkin here, pumpkin there, pumpkin everywhere!

If you live here in Sicily and shop at the exchange AND have been upset that the canned pumpkin is out of stock I must then apologize... I am in love with pumpkin during autumn and I love everything pumpkin. Once the commissary gets in the canned pumpkin, I SNATCH that stuff up! Last time it was stocked I purchased the last 6 cans. I think the commissary has taken note though because they have been better at replenishing the supply. Anyways, today I was in need of some baked goods. This weather has been screaming for me to turn on the oven. So today I did a little experimenting and came up with these pumpkin muffins. They are a cross between pumpkin pie and muffins. So I guess I shall call them "Pumpkin Protein Puffins". Mix dry ingredients in large bowl. 1/2 tsp baking soda, 1 cup oat flour (you can put oats in a blender and make this flour if it's not available), 1/4 tsp salt, 2 scoops chocolate protein powder, and 2 tsp pumpkin pie spice. Mix wet ingredients together. 1/2 cup egg whites (or 4 egg whites), 1/4 cup brown sugar, 1 cup pumpkin purée. If you are watching your sugar you can substitute the brown sugar for 1/2 cup of stevia, but I personally like the flavor of the brown sugar and it's not a whole lot of sugar added like traditional muffin recipes. Now mix wet ingredients in with the dry ingredients and evenly distribute In a Pam sprayed muffin pan. Bake at 375F for 15-20 minutes.

Boulder Shoulders

I love me a pair of muscular shoulders. Jamie Eason, Erin Stern, Dwight Howard, you get the picture. Im obsessed with trying to get the ultimate v-taper and having wide shoulders helps with that illusion. I don't have a small waist, much to people's astonishment. When I tell them my measurements they usually are baffled and say, "you look smaller than that.". Yep, that illusion can be achieved by putting muscle on your lats, delts, glutes, and quads. So back to my shoulder day. I love lifting heavy with shoulders! Seated dumbbell shoulder press (4 sets 10 reps). Seated Arnold press (4 sets 8 reps). Upright cable row Superset with standing lateral raise (3 sets 15 reps each). Dips superset with tricep rope press down (3 sets 15 reps). Leaning single arm lateral raise (3 sets 15 reps each arm). Tricep pushups on bosu ball (3 sets till failure). Mmm, followed up my workout with a steak burrito (4 ounces marinated steak wrapped in spinach tortilla and one slice provolone). And dessert? Mmm, same thing I eat every night (yes, I eat desert!). One scoop chocolate myofusion mixed with 1 tbs water and 1 tbs peanut butter. Makes a pudding type of consistency and gives me that protein I need while my muscles repair at night.

You're going to have to drive us home!

Leg day. The day I love to hobble out of the gym. Also the day my husband apparently can't drive our standard home after the workout. Leg press (rep sets of 20, 15, 12, 10, 8). Leg Extension Superset with box jumps (3 sets 15 reps each). Walking lunges with one 25lb plate in one arm (30 reps total of 3 sets). Cable squats (3 sets 15 reps). Ouch, my glutes are feeling those walking lunges today. So happy I have three levels in my home!

Sweets Are My Weakness

I did work out Friday, I promise. I was just so busy Friday night, Saturday, and Sunday eating sweets to update my blog. I'm not going to lie, I'm not perfect. I eat sweets, have lazy days on the couch, decide to put on another layer of deodorant instead of getting in the shower. I'm just like you! So in today's blog I'll put Friday workout as well as today's. Plus I'll tell you about all the yummy things I ate in between that make me totally human. Hey, just becauseim a Personal Trainer doesn't mean I don't like the pasta, cookies and chocolate I ate at the Halloween party Friday night, or the cupcakes at theLadies Fellowship on Saturday, or the pistachio sausage sandwich and coffee torts I ate at the Ottobrata festival. Recipes of all those aren't listed in this blog though... So Fridays workout was glutes and hamstrings. 10 reps x 4 sets dead lifts. 15 reps x 4 sets leg press legs close together and high on platform. Lying leg curl (12 reps) superset with hip adductor (20 reps) 4 sets total. My hams and glutes are still hurting 3 days later! Today was back and bi. 4 sets pull ups till failure. Upright row superset with seated cable row neutral wide grip (3 sets 15 reps each exercise). Hammer strength lat pull down superset with seated cable behind the neck pull down (15, 12, 10 each exercise). Hammer curl with cable rope attachment superset with supinated grip seated cable row (15 reps each exercise, 3 sets total). Bent over rear delt fly (3 sets 12 reps). Dinner was an adventure tonight too. I made my own "BBQ Meatball Pasta". Mix 2 tbs BBQ seasoning (I used BBQ 3000 from Penseys which has no sodium in it) with 1 lb extra lean ground beef. Roll into small balls and cook in 2 tbs evoo till browned. Add 1/4 cup ketchup and 1/4 cup tomato paste and some more BBQ seasoning to taste. Add 1/2 cup stock (or water if your watching sodium intake). Bring to boil and add 2 cups quinoa pasta (or regular pasta). Cover with lid and drop down to simmer. Cook untill pastas al dente.

Fun with my hubbers.

Today I made it to the gym with Mike. It was supposed to be leg day but yesterday he went on a hike up Mt. Etna so he begged me to switch to shoulders and triceps instead. I agreed and so went our training together. I don't know about you, but I enjoy working out with my husband, aka the hubbers. Besides his complaining, which I like to make fun of, it can actually be a good time. Today main complaint from him was, "I'm so tired,remember I climbed a volcano yesterday!?" To which I would reply, "stop being a wuss, if I went yesterday I would've ran to the top!". During our second to last exercise he complained, "what's your definition of muscle fatigue? Because I believe I hit it! I can't do anymore. You're crazy!". All in good fun though. We joke around and push each other to work harder all the while giggling and acting like silly kids. It does help that we each had a shot of expresso before hitting the weights. The shoulder workout is as follows. Front plate raise (15 reps) Superset with Arnold Press (12) 3 sets total. Side lateral raise (15reps) Superset with cable upright row (12 reps) 3 sets total. Seated hammer strength shoulder press (10 reps x 3 sets). Dips (3 sets 10 reps). Leaning side lateral raises (3 sets 15 reps each arm) Cable straight bar press down (10 reps) Superset with cable rope press down with flare of wrists (15 reps) 3 sets total. For dinner, I made a Rachel Ray Fall Chili with lean ground beef, apples, lots of spices, and a special ingredient... Apple Cider! It was really good.

I'm going to be an aunt!

Yippee, my big brother and his wife are having a little boy. Good news to end a great day. Speaking of my day, I did my back workout and made some delicious Mexican Lasagna.
Bent Over Row Superset with Straight Arm Lat Pulldown (15 reps each exercise, 3 sets total).
Behind the neck pull down Superset with Bent Over Rear Delt Fly (15 reps each, 3 sets total).
Upright Row Superset with Seated Neutral Grip Cable Rows (15 reps each, 3 sets total).
Hammer Strength Single Arm Pulldown (10 reps each arm, 3 sets total).
Back Extension (15 reps, 3 sets).
Hammer Cable Curl with Rope Superset with Barbell Bicep Curl (15 reps each, 3 sets total).
Lets see how I feel tomorrow. It's very hard to exhaust the back (and all those intricate muscles) so I'm trying a new method to see if I can hit muscle failure faster by using supersets. It's something I saw Kai Green doing in a documentary series. Not one method works for everyone, so I'm open to trying new things. Especially when my last back routine was getting stale.
As for dinner, it was a Mexican Lasagna. Very simple and fast. 1 lb ground beef browned on skillet with 1 tbs chili powder, 1 tbs cumin and salt to taste. 1 can diced no salt added tomatoes. 1 can low sodium black beans. 3 whole wheat tortillas. Shredded cheddar cheese. Place a 1/3 of the tomato sauce on the bottom of the pan, then place a tortilla on top. Layer 1/3 of ground beef mixture, 1/3 of black beans, 1/3 of tomatoes and sprinkle 1/3 of the cheese. Place another tortilla on top, layer 1/3 black beans, 1/3 beef, 1/3 tomatoes and cheese. Place another tortilla on top. Layer remaining beef and black beans. Reserve a 1/3 of cheese. Put in oven at 350F for 20 minutes. Remove and sprinkle remaining cheese on top and let cool for 5-8 minutes.

Also, I'm still trying to stay cute in the gym. Here was my outfit.

Chili Meatballs

I wanted meatballs, he wanted chili. So this recipe is what I came up with... 1 lb 93% ground beef. 1 cup oats. 1 egg. 1 can rinsed and drained kidney beans. 2 tbs chili pepper. 1 tbs cumin. 2 tbs worshishire sauce (lol, how the heck you spell it?!). 1 garlic clove. 1 can low sodium tomato sauce. Mix ground beef, oats, egg, kidney beans, 1 tbs chili pepper, cumin, and minced garlic. Form into meat balls and cook over medium heat. After browned, add the other tbs of chili pepper, tomato sauce and worshishire sauce to taste. Simmer the meatballs in the sauce for 15 minutes, covered. I served them in bowls with shredded cheddar cheese. We were both happy.

Extra Cardio

Today I got extra cardio, and not on purpose. This morning I walked the dog which was the only cardio scheduled for the day. I went to the gym this afternoon for leg day and totally massacred them. Then this evening my car broke down, thankfully, we were home so we didn't get stuck anywhere. But while Mike was messing with the car Gunner snuck out of the gate and went on a 2 1/2 hour adventure. I walked with Kellen up and down hills and wandered all over Paterno looking for him. I of course came home empty handed (had Kellen in one hand but no Gunner in the other). I cried and told Mike "you lost my dog," about 30 minutes later after it had already been dark for an hour the little bugger finally came home hungry and thirsty and amped up on something. Life in the wild? Anyways, I tried messing around with my baked oatmeal this morning by adding pumpkin and it actually turned out good. It was 1/3 cup oats, 1/4 cup pumpkin puree, dash of pumpkin pie spice, 2 egg whites, 1 egg, dash vanilla, 1/8 tsp baking powder, packet of stevia (or agave syrup if you live here in Sicily and shop at the commissary). Bake 350F for 25 min or so. Even Mike liked this version. Today's killer leg day workout was as follows. 4 sets 8 reps barbell squat. 3 sets 10 reps box squat. 4 sets 18 reps leg press (each set feet in different position, wide, wide with toes out, close, close and high for glutes). 3 sets 12 reps leg extension. 3 sets 12 reps lying leg curl. 3 sets leaning lateral raise on bench, 15 reps each arm. I'm going to feel that one tomorrow. Ciao ciao.

Chicken legs.

I believe that a figure/bodybuilding winning physique must be not only symmetrical, but will be won from the back. What I mean is a lot of people train what they see in the mirror (chest, biceps, quads, abs). If your turn them around do they also present a beautiful v-taper as well as a tight glute-ham tie in? I've seen gorgeous people come out on stage, then in their quarter turns there back half is a mess! This is why I'm so obsessed with training the two areas most neglected on the human body when training, rear delts and glutes. In most of my routines you'll see that I like to hit these spots more than once a week. I wish some of these guys in the gym would do the same. I'm so tired of seeing these guys with a overdeveloped chest but chicken legs. You can spot them a mile away, they're slumped over because their back isn't strong enough to pull their shoulders back and their chest muscles are too tight. I wonder how much back pain they have? Also, they have these scrawny looking legs, very pitiful looking. Anyway, now that I'm off my soap box, here was my workout for the day. 3 sets Reverse grip incline bench press (15 reps) superset with elevated feet on bech push ups (till failure). 3 sets barbell clean and press. 3 sets cable upright row. Drop set last set. Tabata machine shoulder press. 4 sets 20 seconds steering wheel with 10 lb plate. 3 sets single arm lat raise. 12 reps, slow and controlled, pausing at top of movement for a squeeze. 3 sets lying French press (15 reps) with dumbbell superset with bench dips (till failure). It was a good one, almost couldn't hold baby Kellen after. Also, if you haven't tried tabata, YOU SHOULD! My shoulders were so pumped with blood, it was nuts. Lol!

Breakfast, my favorite meal of the day.

I love breakfast, don't understand how people go without it. I'd eat it for every meal if I could, but I know my husband would put up a fit. Lately I've been baking my oatmeal (thank you Momma Gal). This morning I felt like chocolate, so I made myself a personal baby chocolate cake. Yummy AND nutritious! How you ask, here's the recipe and you'll see. 1/2 cup oats. 2 egg whites. 1 whole egg. 1 T dark cocoa powder. 1/8 tsp baking powder. 1 packet stevia. 1 T Greek yogurt. Mix all ingredients together and put in oven safe bowl. Bake at 350F for 20-25 minutes.

Resolution: Look cuter in the gym.

After I had Kellen I had some weight to lose like most mothers after a pregnancy. My body didn't look the same as before the pregnancy and let's face it, I didnt like how I looked in my gym clothes. So what did I do? I covered it all up with big t-shirts and gym pants. Now that I've got my body back I want to show off all my hard work and look cute doing it. Today my resolution began with a pink North Face tank top, fitted Nike Capri running leggings, and purple Nike lunars. I must say I felt very much more the part of a fit woman and there was a much prettier chick looking back at me in the mirror while I did my barbell bicep curls. And speaking of barbell bicep curls, today was Back and Biceps. Workout was as follows. 4 sets pull ups till failure 3 sets lat pull down, 12, 10, 8, 6 (last set was performed with two drop sets) 3 sets upright rows Superset w/ cable rows with wide neutral grip (15 reps each exercise) 3 sets barbell bent over row Superset w/ straight arm pull down (15 reps reps each) 3 sets 12 reps barbel bicep curls 3 sets 12 reps lying hammer curls with rope

Cold weather brings warm apple pie.

For the last five years I've been making protein pancakes for breakfast regularly. I rarely stray from them, as they provide my perfect ratios of protein, carbohydrates, and fat. This morning was the first day that felt like fall, and I started the morning feeling like something nice and hot to warm me up. Momma Gal is known for her baked oatmeal recipes, so I thought I'd give her famous breakfast dish a try. I was not disappointed! You should try one of hers yourself. This morning I made the Apple Pie Baked Oatmeal. Super easy, the hardest part was waiting for it to bake. 1/2 c oats, 1/2 cup natural applesauce, 3 T egg whites, 1 tsp apple pie spice, 1/8 tsp baking powder, 1 packet stevia. Mix all ingredients and place in oven safe bowl. Bake for 350 f for 25-30 minutes.

Praise the Lord, I have a husband who understands!

I couldn't get the babysitter today and I was grumpy because I thought was going to miss out on leg day this week. Regardless if I would make it to the gym, I was going to workout. But there is something so nice about having my one hour free all to myself in the gym kicking my own butt. I could be a sadist, I really love hitting the weights hard and stumbling out of the gym on leg day. Anyways, my husband saw I didn't have a sitter so when he came home he offered to take baby Kellen on his errands while I get my much needed gym time. Wahoo. So today I really brought the pain. Workout was as follows; 4 sets 15 reps cable squats. 3 sets 10 reps each leg standing single leg press on the pull up assisted machine. No resting at all between sets, if you're not familiar with this exercise, it's totally dope! 3 sets 10 reps leg press. 3 sets 12 reps leg extension. 3 sets 12 reps lying leg curl. 3 sets 30 reps walking lunges superset with lateral shoulder raise. I put all this in the training calculator and it said I only burned 124 calories.... Ya right! I need a new calorie counter. Anyways, I followed all that with a lower body stretch and stumbled out of the gym, just like I hoped. As for diet, I was really good, except for the four small bites of white cake I ate after dinner. I shared it with Mike so I didn't feel too naughty. Nutrition calculator estimates 1984 calories consumed, which is really close to my goal for the day. I'm still breastfeeding and it was a leg day so I try to go on the higher end. If I'm hungry again later, I'll eat again. I listen to my hunger levels more now that'll a bf mom. Does anyone out there bf and train? How are your hunger levels?

Let the fun begin.

I have many people, friends, family, acquaintances, strangers in the gym, who constantly ask me questions regarding my fit and healthy lifestyle. I love answering questions and helping everyone out, but sometimes, especially now that I'm a new mother, I find it hard to help everyone each time the situation presents itself. Then it dawned on me yesterday, after the third person this week asked to come work out with me at the gym... I should start a blog! So, here it is. I'll be placing just about everything people ask me in terms of fitness, nutrition, and even competition prep stuff here. Feel free to ask me questions as well. I'll try to post my daily workouts, diet, and struggles as well. And who knows, maybe someday I'll get back on stage and you all can follow that scary journey. And believe me, carb depletion is scary, for everyone around me!