IDEA World Fitness Convention 2012

Its Day 3 for us and people are starting to get tired! I generally sit and take notes unless its Cycling or a class i really like! The knowledge here is just amazing! We are learning from the leaders, innovators and educators in the field of fitness. Not just working out, but nutrition, supplementation, recovery, rehab, business, group ex, bootcamp, training, myofascial, triggerpoint and all the new toys you can imagine!

Training & Learning!

Hello! Well, since Tuffy's Fight, and purchasing my new car, I have been working my BUTT off! My workouts and diet fell by the wayside (well, aside of course from the 7 classes I teach a week, lol). Meanwhile I went to my IDEA World Fitness conference and had a BLAST! as always :) We spent 4th of July in San Diego the night before and took classes from 6:45 am to 6pm at night! Followed by wandering around, eating, catching up with old friends, EATING lol.

<-- This was a moment of victory! haha Larissa convinced me to do it! I didn't want to try, was worried about my shoulders. Then this girl did it, but wasn't going down at all and insisted on fighting with the poor girl working the booth. Well, I felt bad for the girl so I thought I would just break that record and make it a non-issue ;) ya, im a SmartAss! So I did. Funny thing is, I just thought it was til exhaustion, not until she started counting down at 10 seconds left did I realize so picked up the pace. Beat a dude, no shabby! Yeah....some people came up later and beat me, but it is a conference filled with Trainers and Instructors, so pretty phenomonally fit peeps! 

So, I came to this conference with a goal: NEW TOYS! I want to start a bootcamp and LOVE having toys to scare people with, um..I mean play with. I got the LeBert Equalizer. You can do dips, pushups, quick feet drills, hamstring curls, pullups...list goes on. After taking the class I also got their Buddy System, which is quite useful as well.

We also took a class on ropes and I had planned on getting them anyway, but they sold the ones they used in class for 50% OFF!!! SOoo, I got 2! 1 1/2" black & covered. Pretty Sweet! I also got the agility rings on the recommendation of Larissa and her bootcamp experience. I'm not an agility person, so I have much to learn there.

I also purchased the DietMaster Program. I had used this years back at Bally Fitness and have been looking for software so I can LEGALLY give my clients diets. Legally, only an RD(Registered Dietician) can do this. RD's go through YEARS of schooling. When I looked into it while doing my Kinesiology MA, I would have had to do an extra 3 YEARS of school! I completed the Sports Nutrition minor classes as party of my self-directed Master's Program. I've had many Sports Nutrition certifications. But really, so many people say they are a 'nutritionist' but that really means nothing.                  

Pe

So, like I said above, I ate, a LOT! The food was wonderful and I thoroughly enjoyed it. However, I had lost a few pounds before the conference and now I was back up. Time to get REAL. It's hard to train yourself. I know how to train others, but for ME I have all these things I want to try and although they may be fun and totally get me in shape, not gonna lie - my training is definitely APPEARANCE based. So I found myself on the M&F Trainer website and realizing I had not taken advantage of the Workouts I had in my account. The mobile app is AMAZING! I can look up my workout, get descriptions, pictures, crazy! It seriously kicked my ass. I was barely able to walk after the leg day.  It uses a lot of the bands, so...I got them! They came today so I will be playing with them on Monday. Im a little apprehensive. People will be wondering what I'm doing as it is. and so probably, will I! haha.

I also started using my own DietMaster software and gave myself a lean bodybuilder program. I like it - I'm trying new ideas and foods. I did alter it a bit, white rice --> brown rice, yogurt --> greek yogurt. My shakes are leaner(less calories). So, I'm really excited about all this, let's see what happens! :D

TRY SOMETHING NEW!

Get REAL about your weight(gain)!

As trainers, we hear LOTS of excuses. I'm sorry if this comes across harsh to some, but you have to understand it's out of desperately wanting to help, and also from having been in the same place a few times myself.
ex*cuse /ik'skyooz/
Verb: Attempt to lessen the blame attaching to (a fault or offense); seek to defend or justify
Noun: A reason or explanation put forward to defend or justify a fault or offense.

Taking Ownership
The first thing one must do is take ownership of their actions. People make SO many excuses. We each make our own decisions each and every day. No one else controls us. I used to be surrounded by people who complained about not having a job or money. I heard things like "so-and-so is supposed to hook me up...." placing the blame on others. The same is true about the weight you are at, or the weight you have gained. It did NOT happen overnight. The average daily calorie (suggested) amount is approximately 2,000-2,200 calories. To gain one pound of fat, you must eat 3,500 calories EXTRA than what you need. This can happen over any amount of time. To gain 10 lbs, you ate approximately 35,000 CALORIES MORE than you needed. That's a LOT! It's not on accident. It happens over time. There are signs: tight clothes, increasing weight, lethargy, skin rashes, shortness of breath. This depends on how much weight you have let yourself gain, but I can tell you even from my fluctuations of 15 to even 20lbs, I feel it. You literally have to EAT yourself into that shape!

It is NO ONE else's fault! You can hire a trainer, but we can only give you the tools. We can't do it FOR you. How many times have I trained someone, given them a GREAT plan, only for them to waste it by going through the drivethru or getting wasted afterwards. I've had 'friends' try to get free help from me, when all they needed to do was stop drinking(insert soda or alcohol here). Here's another thought:

60mins of cardio, approx 600cals on average depending on level of intensity and persons size.
1 beer, Coors Light (my favorite!)  = 102 cals each. 

It's really nothing for someone to go out socially and drink 8 drinks. All that work and then some! I've heard of people at the gym go out after and down a pitcher of beer! And what about cocktails? oh my! With the juices or syrups you can have 1,000 cals a night EASY! And they ask why they aren't losing weight?!

More excuses:
I'm busy - right. Do you watch TV? You can do a killer workout in 30mins or less!
I work - Don't we all?
It's expensive - If you are lucky to have use of your legs, use them! They are free! Walk, run, ride. . .
I'm sick - You BETTER have a temperature. A cough or one sneeze is not 'sick'. The Flu is sick.
I'm sore - Great! You're body is changing! Now let's work something else! Cardio can help alleviate soreness!
I don't know what to do - Take classes at your gym! It's like having a trainer for free! Grab a magazine and learn some new moves.
I can't afford a membership - Turn on your TV. There are fitness channels on regular cable. Find them on YouTube!
My gym is closed when I'm off work - See above
I'm a girl and don't like working out in the 'men's' area - SUCK IT UP! They don't all know what they are doing either, and most likely they are nervous about trying to impress you. Also, there are female only gyms.
I had a stressful day - Work it out! Exercise relieves stress.
I have a special event - There will always be another event.
Eating healthy is expensive - $5-7 each drive-through meal on average. Lean Cuisine or similar: $2-3, Protein shake: $1-2.....

Why I Care
Because doing My Job isn't about getting paid. I can joke about my pride and what people think about when my client isn't making any progress, but I actually CARE. It hurts me to know that they are damaging themselves and their health.  I want to help them, and want them to feel better both physically and emotionally about themselves. For me to get paid to train someone and not see any change in them, it makes me feel defeated, like I failed them. But I am really doing all I can. I know people can create change. It's a fact. For some it may be harder. For those who do crazy crash diets it is harder. They destroy their metabolism, and rebound from it.


I have been there
I have been in fitness forever. I too have struggled to eat right, stick to my workouts. I compete and have a certain image to uphold so when I 'relapse' it is hard! I can gain 20lbs in 2 weeks. The amount of food I can eat when coming off of a show is 'amazing' to say the least. But I DO IT to MYSELF. I admit it. I lose control.I let myself. I get mad at myself. But after a certain amount of time, a certain amount of weight gain, ENOUGH is ENOUGH.

You can change your surroundings. Befriend and surround yourself with positive, drama-free, healthy and fit people. They can inspire you on your journey and help change the way you look at things. Get rid of those that keep you from reaching your goals.

GET REAL! Stop making excuses! JUST DO IT!
PLAN: Preparing your food ahead makes life easier.
MOVE: Even if it's just walking. Or doing a workout video at home.
EAT: Real food! You shouldn't need the label to tell you what it is. Veggies, Fruit, Meat, Dairy, Whole Grains

There will always be another 'reward' or 'stressful day', another event; birthday, party, etc. There will always be another excuse. The food will still be there! (Especially if it's a Twinkie! ;)) You need to attend to your health --> NOW!

It won't happen overnight. It takes a while to gain weight, to stay there...it's not going to come off as easily as it went on. Just keep doing the right things and it will over time. I'm not asking you to do any crazy diet. Just eat real food. Don't stress out about it, or a timeline. You will FEEL better, you will have more energy. Just keep going! DO IT!

My May-ish Nutrition & Training Plan

   Since I have now filled every available hour I have with clients (YAY!), I have to be really strategic on how I can keep MY training! I don't need cardio, I teach 7 classes a week! One of them is a Bosu Bootcamp class, which is full body conditioning. I work out at 7am on Sundays with mom, so we do a lift together then. One of my friends who I am coaching on Figure Posing is trying a 5x5 program, so when I came across a 5x5 Kettlebell Program by Mike Mahler of Aggressive Strength, I was all in! He had a 3-day and a 2-day split. I chose the 2-day because I really don't know if I can squeeze 3 more workouts in, but I should be able to do two. 

I looked at the plans and came across one by JNL(Jennifer Nicole Lee). It had 6 meals, but 3 were Protein shakes. I want to try to stick with mostly whole food, also I don't feel as full after a shake. I have one shake at night before bed that is leaner, mostly just protein. And the 2 items under 'Afternoon Snack" are actually separate, the Shake there is my post-workout shake. I'm excited about my food here, and this is really what's most important! You need to LIKE your food, or you will never stick to it. And let me tell you, I'm getting a little tired of throwing out nicely packed meals of tilapia at the end of the week! So here goes, let's see how I do! And if you try it, or have questions, feel free to post away! ;)

Breakfast    Item                                                              Calories    Fat     Protein    Carbohydrate   Fiber
1/2 tablespoon (0.7 oz) of Honeys: Plain                               32        0           0              8.7                0
1 tablespoon (0.6 oz) of Laura Scudder's: Nut Spreads:
Old Fashioned Peanut Butter, All Natural, Smooth                100       8           3.5             3                 1
1/2 medium [7" to 7-7/8" long, 6.6 oz as purchased]
(4.2 oz) of Fresh Fruits: Banana, raw                                    53       0.2         0.6          13.5              1.5
1/2 serving (1 oz) of Seeds: Chia, dried                                 69       4.4         2.2           6.2               5.3
1/4 cup (8 oz) of Trader Joe's: Yogurts: Greek Style,
Low-Fat, Plain                                                                     40        0.8        6               2.3               0
1/3 cup (8 fl.oz) of Milk & Flavored Milk: Cow, Fat-Free,    30        0.2        2.9            4.1               0
1/4 cup (2.9 oz) of Breakfast Cereals, To Be Cooked: Oats,
Rolled, regular or quick or instant, dry                                  78        1.3          3.2          13.6              2
 (Fridge Oatmeal)                                                          Total 402     14.8g      18.5g     51.2g          9.9g
Morning Snack Item                                                         Calories    Fat     Protein   Carbohydrate   Fiber
1 cup, not packed (8 oz) of Cottage Cheese: Low-Fat (2%) 203      4.4       31.1           8.2              0
1 cup, halves (5.4 oz) of Fresh Fruits: Strawberries, raw       49       0.5        1             11.7              3
                                                                                  Total   252      4.8g    32.1g      19.9g           3g
Lunch Item                                                                      Calories    Fat      Protein  Carbohydrate   Fiber
*3/4 serving (2 oz) of Tyson: Canned Meals:
Premium Chunk Chicken Breast                                           45       0.8        9.8             0                 0
1/2 cup, with seeds, yields (5.3 oz) of Fresh Fruits:Grapes,Red or Green
(European type, such as Thompson seedless), raw                52       0.1        0.5           13.7             0.7
1/2 medium [3" dia, 7.1 oz as purchased] (6.4 oz) of Fresh Fruits:
Apple, with Skin, raw                                                           47       0.2        0.2           12.6             2.2
1 tablespoon of Kraft: Mayonnaise: Reduced-Fat,w/Olive Oil 45       4           0                2                0
1 cup shredded (1.7 oz) of Fresh or Dried Vegetables:
Lettuce, cos or romaine, raw, edible portion                            8        0.1        0.6            1.5             1
1 slice (1.2 oz) of Food For Life: Breads & Bread Rolls:
Ezekiel 4:9, Sesame Sprouted Grain                                       80        0.5        4              14                3
                                                                                  Total 277       5.7g   15.1g        43.8g         6.9g  
Afternoon Snack Item                                                    Calories      Fat     Protein   Carbohydrate   Fiber
*1 container (6 oz) of Chobani: Yogurts:
Greek, 0% No-Fat, Apple Cinnamon                                    140         0          14             20                1
1 scoop (1.8 oz) of Labrada: Nutritional Drink Mixes:Lean Pro8,
Super Premium Protein, Strawberry Ice Cream Flavor, dry    220         8          25             12                4
                                                                                 Total 360         8g       39g          32g             5g
Dinner Item                                                                     Calories     Fat     Protein   Carbohydrate   Fiber
1 cup (8.6 oz) of Eggs: Chicken Egg, egg white,
cooked, no added fat                                                          126        0.4      26.5           1.8             0
2 cup (1.1 oz) of Fresh or Dried Vegetables:
Spinach, raw, edible portion                                                  14       0.2         1.7           2.2             1.3
1/4 cup, pieces or slices (2.5 oz) of Fresh or Dried Vegetables:
Mushrooms, white, raw, edible portion                                    4      0.1         0.5            0.6             0.2
1 ladle, 2 tablespoons (1 fl.oz) of Old Country / HomeTown Buffet:
*Condiments: For Taco Bar, Pico de Gallo                              10      0            0                3                 0
1 serving (1 oz) of Kraft: Cheese: Natural Shredded, Shreds, 2% Milk
Reduced-Fat, Mexican Four Cheese                                      80      5             7               0.5              0
 (Egg White Omelet)                                                Total 234      5.7g     35.7g         8g              1.5g
Evening Snack Item                                                        Calories    Fat      Protein   Carbohydrate    Fiber
1 serving, 2 scoops (1.3 oz) of Chocolite: Nutritional Drink Mixes:
Protein Shake Mix, French Vanilla, Strawberry or Banana   150        3           24                8                5
                                                                                  Total 150       3g        24g              8g             5g

                                                              GRAND TOTAL: 1675    42g      164.4g     162.9g        31.3g
22% of the calories are from fat, 39% from protein, 39% from carbs and 0% from alcohol.

*NOTE: Some of these items are for value purposes only. ie:
-I did not drive to Hometown Buffet each day to get Pico de Gallo, lol. I got it at Safeway!
-Flavors can be alternated for items, the values must be same or close(shakes or greek yogurt)
-I cheated and used canned chicken. I forgot to defrost my chicken!.
(As calculated on CalorieKing.com)

Exercise
-I teach 3) 60min Cycling classes, 3) Aqua classes(taught on deck), and 1) Bosu Bootcamp class. Aiming to squeeze in 2) 5x5 Kettle bell workouts(2-day split) by Mike Mahler. (bodybuilding.com)  

5x5 Kettlebell Training by Mike Mahler

JNL's Fitness Model™ Thai Curry Chicken and Grape Salad Sandwich

No Cook Refridgerator Oatmeal by The Yummy Life

My Egg White Omelet

Tuffy Update: Post-Op #2

I know, this is a fitness blog, but it's MY blog. And anything can happen in your journey. I have decided to document everything in Tuffy's Fight. I will do one entire blog on this once all the info is in, and also a YouTube on it. I feel that ALL pet owners need to know about this. That 'little list of side effects", you know the ones we laugh at like on TV, CAN come true. And DEATH should NOT be a 'side-effect'!

Last blog I was adamant that I would not let them amputate Tuffy's leg. However, Sunday night I received an email from her main Vet at Banfield. In it she stated that she was aware I had scheduled the surgery and that of course it was my decision, but that she strongly urged I reconsider as it would give her the best possible chance of survival, and that cats do really well on 3 legs. And wasn't that really the end goal? Her survival? I didn't want to rob her of a healthy leg, but I also didn't want to put her through surgery, spend all my savings and then find out we didn't get it all and still lose her. On Monday morning I met with the surgeon who was very comforting, well as much as she could be under such uncertain circumstances. I went with what the professionals thought would give her the best chance. I asked her WHO has this kind of money?! I found out a dog had been discharged with a total bill of $40,000. That's not a typo.

Dr. Carlson called me after surgery was complete Monday afternoon letting me know Tuffy had done just fine. Too late to turn back now. In a way it was a small relief. They were so understanding and let me know I could call back anytime. I did that night to check and see how she was. She had a slight fever spike, and wasn't eating yet. We had thought I might be able to take her home on Tuesday night, but she still wasn't eating and was in pain. I was able to visit. Mom came with me so that I wouldn't have to face my baby's new form alone. We had to wait a while which killed me. They were doing a blood transfusion. They brought us into a patient room and brought her in. She purred for me right away. She was hooked up to an IV drip with pain meds. She was VERY drugged up! HUGE eyes! Mom and I tried to keep her from moving. It was so sad to see her try to get up and fall. The surgery tech, Sandy, came in and told us we could put her down on the floor. They are used to this, like it's nothing. I was shocked but she said she was already trying to get up and walk in her cage. I just had visions of everything opening up and her growling/yelling at me. Sure enough, she tried and tried, finally crawling in my lap and purring loudly, comfortable. We did feel a bump and freaked out right away. Sandy got one of the oncologists and she took an aspiration of the bump but determined it was just hard skin, or dry cyst. We will re-check just in case in 30 days.

Today was pick-up day. I had the morning off so I could clean, change the litter and vacuum for her arrival home. I taught my noon cycle class and decided I was not going into the office. Mom and I drove up to get her. There were things to go over. While she's healing for the next 2 weeks I need to keep her confined so she doesn't go all over the place and keep her away from her brother. As she sits in my lap now, I can tell you I don't think that will be a problem. She has a Fentanyl patch on and I have more meds to give her when/if she exhibits more pain. Sandy was surprised how easily and loudly Tuffy purred for me since she wouldn't for them. She also got another collar/cone that is more comfortable and easier for her to eat. I picked up the spare litter box I stored at mom's and brought it home for my bedroom where I will be keeping her. The first thing I did was get my kitty wipes and wipe down her fur to clean her.

Dash had no idea what to make of it. If he gets close, she growls at him. I must say she smelled really bad. They kept her clean and dry-bathed her. But she obviously didn't smell like herself. I can't explain it, but it made me nauseous. I've taken a few anatomy classes with dissection in my days, and it was a mix of that, blood, urine all mixed together. Dash had very wide eyes as he watched her hobble along. She ate right away. Then I followed her as she wobbled to the bathroom. I wasn't sure how that worked. It looked like she was laying in the litterbox. She'll get better at it, that's probly why she smelled a bit. Whenever I sit, she snuggles right in my lap. Makes it tough to get my butt up. It hurts me to look at where her leg was. I hope I made the right decision. It kills me waiting for the lab results to come back to know if she's safe or not. She's my little trooper.

Fridge Oatmeal - Courtesy of The Yummy Life ;)

A friend of mine shared this link with me and it looked like a great idea! I decided to try it right away. This is how I discovered Chia Seeds. There are MANY more recipes and ideas over at The Yummy Life blog and Facebook page, these are just the two that I tried.

Raspberry Vanilla Refridgerator Oatmeal
(this I changed to my favorite, Strawberries!)

Banana Peanut Butter Refridgerator Oatmeal

Check out The Yummy Life!
Check out The Yummy Life on Facebook!

Life . . . happens

 I'm a planner by nature. A few months ago, I had it all planned out. 5 shows, ending with Nationals. Then I found out my good friend was getting married the weekend of Nationals. Meanwhile, my car broke down and needed to be fixed, and fixed. . . and fixed. I am currently driving with the Engine and the O/D Off lights on, lol. I realized as my body wasn't responding to my training, I needed a break as I had been dieting for 5 months. I also realized I needed to get my finances back in check. Competing is an EXPENSIVE hobby! Food is expensive when you are eating fresh fruits and veggies, salmon, supplements, plus hair, tanning, suits, makeup, etc etc. If you are planning your first show/season, be prepared to spend about $2k. You can definitely cut corners as I do, but you will still run about that much. I know some who spend MUCH more. I am better able to concentrate on my clients. I also had clients that wanted to train and I don't turn down work. Currently 3 of the slots I was lifting are now filled with clients. I work from approx 8am to 9 or 10pm. I commute approximately 30-60minutes each way. I am grateful for work in this unstable economy. Sometimes you never know when that paycheck will be your last.

The last blow, is my furball Tuffy having a tumor removed, finding out it is Fibrosarcoma (Cancer), discovering they did not get all of it. This is a common Cancer at the injection site of the Rabies vaccine, which is mandatory. The stories are horrendous, and  I read it as 1 in 3,000 cases have this outcome. Fibrosarcoma is locally aggressive, which means it has a tendancy to reoccur in the same spot. I then had to take her to an Oncologist. She had chest x-rays, and an obdominal ultra sound. Both areas showed clear of the Cancer. They recommended another surgery, including amputating the leg on that side. (~$4,000). They said to 'be more sure', but there really is no guarantee. I asked for the alternative surgery, not removing her leg(~$3,200). No matter how hard I tried to think it may be the 'better option', I just couldn't bear to take a perfectly good leg. The fat pad they removed(subcutaneous layer) also showed clear of cancer, so I am thinking the muscle should be safe under that as well. The Oncologist said the fascia of the muscles tends to be relatively good at blocking cancer so the surgeon would remove the top layer of the fascia. It's just a matter of getting enough skin. Well, cats definitely have extra skin, so here's hoping. Also, Radiation is recommended daily for 3 weeks, however I do not have the $7,000 that it costs. Who has this kind of money? It's not fair that there is more treatment that could be had, but I just can't afford it. What price is a life worth?

Some may think I'm "not a competitor", or what not. I'm all for "no excuses!" and all that, but I tend to overwork myself til I break. So I have had to learn to back off when I need to. The last thing I need is to stress myself out over something that is really not as important as me paying bills or saving a life.

I have had to switch my priorities temporarily. I have spent time working on my business, building it, struggling like most people to make ends meet. I have been researching what to do for my cat and I have had people message me in support and share ideas with me that I have greatly appreciated. If you are not an animal person, you won't understand. But my twins I caught as ferrel kittens, tamed and love like kids. They are just 6 and it is just unfathomable to me that I have them on a wellness plan, got all their vaccines, took care of them and one could DIE because of it. It is just not fair. She is only 6 years old. She had been glued to my side. Tomorrow is the next, more agressive(and last) surgery. I meet with the surgeon in the morning, they will operate at night. Then I must wait to get the lab results back to see if they were able to get all of it. Sit and hope. Hope I made the right decision.

I am trying a few things, such as the Cancer Diet. I am trying the Cottage Cheese/flax oil mixture, but so far she is not liking it. I have a lot of friends/family friends who are fighting caner and are swearing by it, at least feeling better. I have also ordered the Cat Cancer supplement. Both have lots of rave reviews. Who knows? I'm willing to try anything. Because of this search, it has also changed a bit of how I view my diet. I am going to be trying a few new things. More plant-based fats and new ideas. I will be sharing that with you as well. In case you are interested, or find yourself dealing with Fibrosarcoma, Cancer in either pets or people, I have included the links I have found or have been shared with me. Life is always changing. I have learned that no matter how well I plan, I must always have a backup plan, or be ready, willing and accepting to change that plan.

For more info on Fibrosarcoma in Cats:
http://www.vetinfo.com/cfibro.html

Dr Johanna Budwig's Diet & Protocol:
http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.healingcancernaturally.com%2Fpet-cancer-cure-testimonials.html&h=pAQEiEdX6
(This is the link for dog & cats, but it's from the more extensive diet for people)

ES Clear by Pet Wellbeing
http://www.petwellbeing.com/products/cat-cancer