Its all mental

So im 8 weeks out with no hope for a cheat meal except my birthday,  thank god for that at least. If you think dieting is hard...you aint seen nothing. There are NO EXCUSES.  your mind will play tricks on you. One minute you'll think you look great... the next you'll feel fat or flat and feel like giving up. Others don't notice the day to day fluctuations and changes...but you do. Your friends will tell you that you look great or that you're getting too skinny or muscular.  Strangers will come up and tell you that you look unhealthy (as their fat ass is shoveling junk food.. .lets be real!) They may decide to vent to you about how bodybuilders are "out of control" and say stupid things like "men don't like that"  Haha! Real men do. at least in our world!  ;) You will hear them, doubt them and beleive them. You will pose in front of the mirror with pride. .and then you will refuse to look in it. You will try not to self-sabatage by being to easy or too hard on yourself. You will sit there and watch your friends drink while you have water. You will watch them eat. You will see them dance the night away as you yawn and think about how hungry and tired you are and how you can make your exit...if you are still trying to be social.

This is not normal. This is for an extreme look which requires extreme measures.  Your friends will go from admiring you and following you to thinking you are too much. They won't understand and thats ok. People will ask how you do it, or want to do it with you but most will stop within the first week.

You will have cravings for things that are otherwise healthy but still not allowed for you. You will chew gum like Its a food group. You will get tired and moody. You will get mad at yourself for being tired and moody. you will start glaring at other peoples food, partly cuz your jealous and partly cuz you can't believe they eat that way on a daily basis.

You will do this because you are an Athlete. because nonone else will. Because you want more. Because doing it only half-ass does not get you that trophy.

Why Isagenix?

First let me say, that I have a LOT of friends that use/represent different product lines, and I in no way want to say anything about their products. We all do what we feel is best, using a product we feel good about, to help people. Furthermore, those people who say 'it's a scam' or 'they got burned' clearly don't understand you are running a business. Just as much as you don't get a job in sales, or memberships, and just sit at your desk all day wondering why no one is just walking in throwing cash at you so you can earn commission. You need to WORK! It is education, sales, etc. It's is a full business, not a "get rich quick scheme". Although that's a possibility. I also know people who have quit their jobs by joining one of these teams and helping others. Plus, you shouldn't be 'buying a product so you can sell it and make money'. You should be referring people to the product because you LOVE the product. If you feel you should be paid to use it, you're just not a very good spokesmodel.

So me. I have been on other teams, and met some amazing people. I've never been a salesy person. If someone tells me they are looking for something, I can take it from there. But I just won't go up to someone and try to convince them of something. Back in July, my former coach Cathy Savage mentioned Isagenix to me. She said it could be a great way to help my business and raved about the product. I had seen it in some of the girls' meal prep photos on Facebook. I was shocked because Cathy would NEVER tell us to use any sort of supplement. Real food. If we asked her about protein shakes, she would say "whatever you can stomach will be the best one for you". So I tried it. 3 months, and I was training hard and making pretty awesome gains. I actually realized that from the year before, I went up from teaching 3 classes/week to 8, and from 3 lifts/week to 5...and did not have nearly the pain from my back and neck that I had before. I almost was afraid to stop using it.
 
I ran out, I wasn't sure I could 'do this'. It's money and I had done this before. But I called up a few of my old teammates...and they had used Isagenix for years! I got great feedback from them and it really just sealed it for me. I told Cathy to sign me up as an Associate! In the 2 weeks that I did not have product I was using other shakes I had previously in my cabinet. NOT the same! I didn't feel full, they didn't taste good, I just didn't feel the same. That old run-down feeling came back. My junk food cravings came back. They say it takes 4 days to feel a difference. Sure enough I was feeling great again by that 4th day. And I run myself RAGGED! There are lots of other stories you can read. There are hundreds of Cathy's competitors and many others I've heard from that use it. So to me, it was a done deal. My old teammates and coach, competitors, great product and it just feels right.
 
I love the shakes. They are organic whey with no added artificial sweeteners. I really love the Ionix, Want More Energy and IsaGreens to mix in the shakes to give them all different flavors. My dad is using the shakes and the bars.

So my goal is to build my business, and get about 4 good strong people with me that I can help on this journey. To help them build and make money and be healthy and reach their goals. Then, once they are set up help them with their teams or find more people, but really concentrate on helping my friends. The product is great, you don't need to run the business aspect. You can sign up as a Preferred Customer. I highly recommend checking it out. Just give it 4 days.  ;)

FREE Coaching by me. www.coachnict.isagenix.com

Training Week 1 of 2013

 

Here it is, January 4th, 2013. This is the first week of my Official Training. What does that mean? That means NO EXCUSES! No cheating, no missed workouts. GET IT DONE. I started my lifts on Monday, so today was my 4th lift, and 3rd DOD. (Day Of Diet). I am ON POINT!

I've posted my full meal plan. Now this is based on me, currently at 138lbs. This is also my plan for my TRAINING days(on these days I have 300-400cals extra). My food is logged in MyFitnessPal (CoachNicT).

 I lift (ideally) M-F, and teach 8 classes throughout the week. I am doing no extra cardio(7hrs is quite enough thank you, lol). If I miss a day during the week, I hit the gym Saturday(which will be this week). I will post when I have my off day. My 'cheat meals' are TBD. They will most likely not be a binge or junk of any sort, but like my lunch today(Chili's Lighter Choice 6oz sirloin & Broccoli, 250cals) - a healthier option I can choose and be able to have my dinner with family. Any real 'cheat' or 're-feed will be determined by my progress....and sanity ;)

My starting goal weight is 125lbs, 10% Body fat. I haven't been down to 10% in a while so I'm giving myself plenty of time. Our first show, Emerald Cup, is 17 weeks away. Typical leaning phase/prep starts 12 weeks out, but I'm heavier than usual and I don't want to worry at the end. And, if I need to do an earlier show to qualify, I'll have a shot at that as well. My birthday is also in between, and last year I did a show literally for my birthday. It was 4 days after, so ON my actual birthday, I was on my 3rd day of carb depletion. Then the show got sold out and my Dad and my Best Friend didn't even get to see me at Finals, or get my trophy. :( So, I really wanted to do something fun this year, lol. Maybe I can have a cheat meal lol. Looking good ROCKS, so there's that!




Meal 1: 1/2c oatmeal, 1/2c Lana's Egg Whites, 1 whole egg, 1/2c Pure Pumpkin, spices to taste
Picture 2: All ingredients, mixed & microwaved 2-3 mins for bread pudding/bread
Meal 2: Isagenix Isalean Pro w/Ionix Supreme(this is a high protein meal replacement shake I use for post workout.
Meal 3: 4 oz chicken breast, 4oz sweet potato, 15 almonds
Meal 4: Isagenix Isalean w/Want More Energy (this is a meal replacement shake.)
Meal 5: 3 oz chicken breast, 12c brown rice, 6 asparagus, 1/4 avocado
Meal 6: 1c Lana's Egg Whites, 2c Spinach, 1/2 avocado

Food Craving Confessions:How Chocolate cravings ended me at Burger king

First off, let me say I never said I was perfect. I can relate to my clients because I battle the same challenges. I like chocolate, I like fast food from time to time. None of these things are stocked at my house. And when its time to stick to plan, I do. But on this particular evening, I am VERY tired, taught 3 classes and worked all day.

I wanted chocolate. I tend to eat on cravings, when I have a plan, I just can't do that. However, I have freedom now, for 2 more weeks until I start cutting. I WANTED IT. There were Kashi almond chocolate bars at the gym and I told myself that would do, and would hold me over until I got home. Back and forth I went with myself. NO, I'm stopping at Target to get chocolate. Now I know I can't get a bag, it has to be ONE piece. But it's 9:30pm and I want to go home. "No, you go home and eat and you'll get over it." I pull out of the left turn late and get on the freeway. Of course, this conversation is not ending, much like a child arguing for a treat. I'm thinking of how I can do this with minimal effort (stopping, parking, lost time). Target? Safeway? Do I log this in my FitPal? My clients will see!

Then I see it, Burger King has a Hershey's chocolate pie that is amazing. Wouldn't you know it, one cheeseburger Whopper Jr Meal & Hershey pie order later.....I get to the window and ask why it's so expensive. He charged me for 2 pies. oh great. I explain I wanted one. He comes back and says "Its your lucky day, I'm too lazy to take it out of the bag, so you can keep it." (no charge). This man has NO IDEA what he's just done! lol He gives them to me, and my card. I start to take off and then think to check the bag. with ONLY pies. He's at the window, "ya, you're not done yet, go ahead and back up". >>>SO embarrassing! I back up...I'm thinking of how unsly I am right now and of course all this would happen when I decide to have this. He looks at me, smiles, and asks if I'm okay? I must be bright pink at this point. What does he think i'm wasted? lol I explain that my day started at 6:30am and I'm very tired. I try to act super sober. (I haven't drank at all).

Now I'm sitting here with it. sigh. Whatever. I did it. I'm gonna enjoy it at a snail's pace and probly won't even think about it again till I'm dieting and its just not an option then. Life's daily challenges lol ;)

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

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

Getting Back to "Normal"

Well, here I am...1 1/2 months after my last show.(NPC Governor's Cup, March 24th, 2012) and here I am, back up to 136lbs, 20%BF which is where I was in November. It's not inspiring, it's not something I post a lot about, but it's life.I am not sucking in or posing in these photos. Just me.

I let myself pretty much eat what I wanted. Which I totally enjoyed! Don't get me wrong, I started every day well, but by the end of the day, all I wanted was CAKE!! Being a competitor and trainer, you are also under a LOT of scrutiny. I could be eating something and someone will come up and ask how many grams of sugar? or oh that must have preservatives! or any other derrogatory comment they feel entitle to as I'm struggling finding my own balance.

So now I'm at that point where I am once again enjoying making my healthy food. Things that I was afraid to eat before(dairy, cottage cheese, cheese, tuna, whole grain bread - HEALTHY things!) I am now eating. And I am back in control. From this point on, I want to diet in a more healthy fashion. I can't have a diet where I can NEVER have something, or completely cut something out.

I have finally been convinced that I have enough muscle. I keep wanting to build more, but it seems as the Figure gals are coming down in size, so I need to concentrate on getting as tight as possible. My goal is to diet my way back down 10lbs, and the once I am in the 125lb range, I will Diet hard for 4 - 6wks to get Stage Lean. Because my life, job, schedule and sanity are important to me. And I believe my body responds better that way.

I am currently trying the method and supplement in Jim Stoppani, PhD's "7 Scientific Steps to a Camera Ready Body". This is also a test run for me to see how it works, and if it works as I think it will, I will use it for my competition prep. You can see it through the link below.

7 Scientific Steps To A Camera-Ready Body 

by Jim Stoppani, PhD Jun 30, 2011

http://www.bodybuilding.com/fun/7-scientific-steps-to-camera-ready-body.html

Clean French Toast

2 Whole Eggs

2c Egg Whites (I use Lana's Egg Whites)

6sl Alvarado St. or Ezekiel Bread of your choice

* Originally I actually made this with Eggos. ;) Low Fat Whole Grain, sometimes the cinnamon or other flavors. 

Super quick & easy! Here I used Alvarado St. Sprouted Wheat Cinnamon Raisin. Because it has flavor, I didn't add anything to my eggs. If I use plain Ezekiel Bread or Alvarado St. I'll add sweetener, cinnamon or whatever spices I feel like that day.  

 

 When picking a Whole Grain bread there are a few things that are KEY. First, it should not list 'flour' as a major ingredient. Flour is overly processed. As you can see on the label above, this bread is made of whole grains. The LARGEST contributing ingredient is listed first and then in descending order. The main ingredient above is Organic Sprouted Whole Wheat Berries. I had fiber and protein, some breads have a little more protein. 

Here are the ingredients - very few. 

You have your carbs(bread), fat(yolk/coconut oil), and protein(egg whites). 

Just soak your bread in the mixture for a minute or two until soft.

I used coconut oil which has MCTs (Medium Chain Triglycerides/fats)

Brown on both sides as desired.

This made 3 servings for me, and one piece to try! ;D

Post-Traumatic Diet Issues

Competing is not something i would ever recommend to someone with even a SLIGHT eating disorder. I get scared enough when I have clients that try insane things to lose weight(I don't mean theories, I mean I've had clients take drugs, take out all carbs, eat only salad, think if they work out 8hrs a day to burn 3,500cals they can lose a pound a day, etc etc). I would gear them more to a performance based goal so they can see their progress and eat to fuel their work. Competing in the bodybuildling world is completely judged on appearance, and leanness. You can be THE ROCKSTAR at your gym - but it's just not good enough. Cuz onstage, you can still be nothing. You start hating every ounce of fat on your body, and umm...HELLO?! We're women, we REQUIRE body fat! Not just for survival and brain function, but hips, ass, boobs, etc. CURVES! This is my story of how I deal with it.

 

I have always had an issue with my diet. Whether its that i get bored, i like trying different diets, i love food, oh I LOVE eating at different restaurants!...whatever. I binge eat. I dont purge, i dont go to the gym and workout like crazy. I just EAT! I accept it. Because i know that the rest of the time this is not a problem. So when i come off a show, even though i like my food and think ill be ok, once i start eating, its like i cant stop. This is not uncommon in this sport. But you go off track and then have to lose it all to start again.I can gain 20lbs in 2 weeks. Funny enough, last time, people noticed my changes within DAYS when I was leaning out. I gained 20lbs in 2 weeks, no one noticed. And I asked. lol

Protein Donuts! Recipe on my blog!

Now, this has always been me. I will eat anything not nailed down for 2 weeks, and then ill just kinda forget to eat for a few. Ill get busy at work or what have you so it always evens itself out. Maybe my body's way of coping with the stress i put it through.But when you diet, things get blurry, especially if you are dieting HARD. You get wrapped up in it all.  You start feeling like you can NEVER eat NORMAL again, whatever "normal" is to you. You feel like society will look down on you if you have dinner with your family. If you are calculating your ratios on your own, you may find yourself stranded at the end of the day with a calculator and notepad trying to figure out how you can get x amount of calories that are left with them being x grams of y. OMG!

And sometimes you just have to stop the madness and come back to the real world for a bit and regroup. Step out of the spotlight, spend time with your friends and family without them having to hear you drone on endlessly about your diet. Allow yourself and THEM to enjoy a meal without revolving it around your tupperware. It does alienate you from those around you. Some i could care less about. The people that say "let me know when you're done with your shows and we can go out" just wont hear from me. If you need me to drink or eat junk to be in my life...you can wait...indefinitely. But my dear family and friends, yes i will enjoy some time with them.

This is what i go through. ME. I have studied exercise and nutrition all my life. Dieted since i was in Jr High. Always played sports since my mom took me to a swim class at age 3. Masters degree in Kinesiology, minor in Sports Nutrition. I've competed in about 15 shows over the last 10 years. And afraid of a damn piece of fruit! I rebel. I eat. And there's a reason. The body(and mind/freedom) have been deprived so long, as in a famine. It is re-feeding itself to store for the next famine. It's a very hard thing to try to balance or moderate. So I eat. And I let myself because once it's run it's course, I can be me again. And then i come back to what i know to be true. And my energy comes back. My sanity comes back. Some people will eliminate food groups and eat competition clean all the time. Thats fine and we all live the life we choose. You have to do what resonates with you.

With that being said, what i like about it is that it does regulate my eating patterns by having a plan. I learn how to manipulate food and macronutrients in various forms to attain the appearance i desire. I love competing. But too much of anything can consume you. Dieting too long will take a toll on you, body and mind. It's funny because when I get to this point, no matter how great I've been on my diet and how much I like my food...as soon as that day hits...and we're all backstage...you KNOW we ALL have our goodie bags! And I realize I'm sane! I about DIED at NPC Governor's Cup when Figure went up DEAD LAST! I felt like there were just 12 of us sitting waiting for HOURS as EVERYONE else broke out the boxes of homemade cupcakes and cookies, Easter candy etc and all shared them around. errrr...I was hoping they'd just LEAVE! lol But I realized I was normal, and yes everyone rushes to BJ's or Cheesecake Factory for that celebratory meal. IT IS NOT CHEATING! After 12 weeks of doing what 99% of the population wouldn't even consider doing, ONE MEAL is well deserved!!! (most of us have...a lot....more)

For healthy non-competition what i have always been taught, and i believe in to this day is 80/20. If you are healthy/eat clean 80% of the time, you can have that treat 20% of the time.This time, I made the decision I always say I'm going to make. 80/20. I will get to my goal, 125 MY way. 80/20. A cheat meal. Honestly, I prefer the term 'treat' because the word 'cheat' is negative and makes me feel like I should be hiding in a closet eating it. Sometimes I'll 'quantify' my cheats. One "Cheat Meal" is a dinner at a restaurant- dinner dessert apps, the works! Sometimes you really need to shock the body also. OR, I'll allow myself Two "Treat Meals" which I qualify as a healthy option that might not be on my plan, for me this would be my soup and salad at Panera Bread.

I am at peace with myself. Sometimes I get mad at myself, yes. But everyday is a new day and one bad day is nothing when I know I have a history of success. You could get LAST place at a show. Forget that. What did you learn? Who was watching you, who did you inspire to try to make changes? You may not even know it. Those people at your gym, your friends, your family...they think you won. My dad tells my story as if I've won every show. :D I hear people promote me like I'm AMAZING! lol and yet my inner dialogue beats myself up. If you're a competitor, listen to yourself. Don't be too hard on yourself...just hard enough. ;)

4 Weeks Out - NPC Governor's Cup

Ok, here we go again! It's been a lil bumpy, but I have really been pushing my lifting lately. Today I had to skip my lift after I taught cycling on account of my body was just hurting in too many places. Going to hit abs and calves tomorrow and let my shoulders and back rest. I'm aiming to get back to creating that chest line on Saturday. lol, yes I have cleavage, but I need MUSCLE 'cleavage' haha. I switched and added pec dec after watching a video on the differences between the fly machine and the pec dec by Jim Stoppani. This is what is going to help me get that inner line. I've also been seriously hitting the abs 3x/wk with a 10lb weight plate and 4-5 exercises, just like any other muscle group. I got a lot of the exercises from Mike McErlane on Muscle & Fitness Trainer.

I will be checking in with Fatima on Monday, so I will post my progress pics from then.Below are some pics I was happy with a little whiel Time to really cut some things out and be strict! I am very happy with my progress, but I definitely need to lean out a bit, which I can totally do if I'm on target. It's just such a mind game because I've been all over the place. And people don't really help, as well-intentioned as they may be. Last week a guy told me I 'look bigger'....he didn't qualify that but i was assuming he was giving me a compliment lol. This week a customer came into my office and said I had lost a lot of weight. hmmmm....sigh.One day you feel pretty buff, the next day you feel you look 'normal', then you feel lean, then you feel fat. ugh. Thank God I have a coach to tell me objectively!

So here are my changes from my previous training:

San Jose last july I did 2 Cycle classes a week. Now I teach 3. (lol YES, I GET PAID to do cardio!)

San Jose Split:
  Day 1 - Legs. abs
  Day 2 - Chest, back, bis, tris
  Day 3 - Shoulders, abs

NOW (not necessarily in this order)
  Day 1 - Legs, calves
  Day 2 - Chest, bis, abs
  Day 3 - back, tris, abs
  Day 4 - shoulders, abs
  Day 5 - butt, shoulders, calves

As you can see, a LOT more lifting. I need more muscle, and I prefer it to cardio so I'm buring cals, increasing my metabolism and building muscle. More protein, I need to be better about eating my carbs and healthy fats. I am also carb-cycling by eating  a smaller amount of carbs on my days off. I will be very interested to see my changes. Also a big deal coming up...my anniversary of training for competition again! I met Fatima mid April exactly 12ks out of San Jose, the weekend of my first 5k run. It will be interesting to put those first pics next to my April pics this year.

Chocolate (Protein) Muffins

Oh ya, they're real! ;)

Again, I make a double batch, but will give you the break down of 1 serving and you can multiply as you wish.

1 whole egg
1/2c egg whites (I use Lana's Egg Whites)
1/2c oatmeal
1 banana
1 scoop Chocolate protein powder
1/2 tsp baking powder
1T Cocoa powder
pinch of salt

Just like the last few, we start with the original Pancake Mix batter and modify the flavor and the shape. SO MANY possibilities! The addition of the baking powder(my clients recommendation) helped the muffins to rise. Add it all in the blender. Pour into cupcake molds. I have two kinds. The regular pan I used paper cups for the ones I wanted to give out, and the black one I have is a soft plastic non-stick one. It's Awesome, and I used nothing in it, no spray - nada!

Place in oven preheated to 350 degrees and back for 15 minutes. And there ya go! Enjoy! Again, please share if you have tried them and let me know what you think in the comments!