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. ;)