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Your Blood Pressure Don’t Care About Your Great Abs

11/29/2018

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Go get your physical when you turn 50 they told me.  It will be different than any other physical you’ve had.  It is like the 100,000-mile service on your car. 
 
I promised I would and I did; however, I was not prepared for what I would learn. I would need a whole different battery of testing, a shingles vaccination, and a mammogram and learned my blood pressure was elevated.  [WHAT the F***?  I have a six-pack!  How is this even possible?! ]
 
Luckily, all my blood tests came back in the normal range, but my blood pressure on my appointment day and beyond remained elevated.  The doctor says, “I would tell you to lose weight, but you have no weight to lose.  I’d tell you to exercise, but you are in excellent shape and already exercise.”  The plight of getting healthy, the plight of bringing my weight down, the plight of exercising regularly would leave me very few options, but to take medication to lower blood pressure.  I was blindsided.  I was in denial.  I don’t do medicine.  I take NOTHING.  I eat and exercise to “heal” my body.  This is not the "Welcome to 50" I had hoped for. [“I feel fine.  What if I don’t take the medicine?”] “Because of your age and family history, you are at a higher risk for heart attack and/or stroke.” says my doctor. [Are you kidding me?  Yesterday, I did 100 burpees and 100 kettlebell swings. This IS what I WAS trying to AVOID.]
 
Should be no surprise… Hypertension is rampant in my family on both my mother and father’s side of the family.  Heart attacks and strokes have been frequent visitors and have stolen family members.  When I found myself 200+ pounds, breathless and with knee problems, I knew I was putting myself at greater risk for the same to happen to me so I got healthy in an attempt to run as fast as I could away from my shoddy genetics.  Apparently, that’s not possible.  Losing weight, lifting some weights and winning some awards at bodybuilding shows do NOT change my genetics, but it makes me think:  What would my situation be today IF I had not lost my weight?   What would my situation be if I didn’t exercise?   What would my situation be if I didn’t eat healthy?  The answer is simple.  WORSE.  I don’t want worse.  I want better for the same reason I started exercising and got on this course to get healthy -- so I have been taking my BP medicine – for longevity and more days with MY SON. 
 
Today, I feel fortunate that with half of smallest dose of BP medicine, I am able to normalize my blood pressure and reduce my risks.  If I were overweight, not exercising AND diagnosed with high BP at this juncture in my life, I’d be on medication, introducing a new exercise program AND changing my diet under doctor’s orders.  I am THANKFUL I changed my lifestyle, maintained my weight and crave to exercise daily or “my plight” would be a lot more work.  Cheers to 50 – things could be worse.
 
My point:  Proactive health care is important
                  Just because you are thin doesn’t mean you are healthy
                  You cannot outrun your genetics
                  Exercise is not a luxury is a necessity

 

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Don't Blame the Holidays

11/17/2016

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Did you know the average weight gain between Halloween and New Year’s Day is 10lbs?  Did you know commitment to exercise plummets during this same time-frame?  Does that sound familiar?  This is a recipe for disaster.
 
Here comes the “real talk” -- if you really think about it, it is only 3 days (Thanksgiving, Christmas and New Years). If you totally pigged out for these three days (and continued to exercise), it is very unlikely you’d see the needle go up on your scale. Right?!
 
And, here’s the kicker…. what you are consuming is readily available throughout the year.  The sugar cookies, pie, ham, turkey, cake, stuffing don’t come out of hiding just for the holiday season.  They are all readily available 365 days a year.  Right?  So why make a decision to overload in them now.  Why now?  Really, why now?  The honest answer is we are conditioned to do this, but it is not a requirement.  Don’t go into the holidays in a self-sabotaging mode.  Don’t!   Be mindful about what you put in your body and why.  Here are a few tips:
 
  • Set out to enjoy the holiDAY - 3 days. 
  • Amp up your exercise. 
  • Don’t go to a party on empty.  Eat healthy food BEFORE you go.
  • Repeat after me, “This is not a feeding frenzy.”
  • Chose to “stroll” [not roll] into the New Year feeling great. 

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32 Years and counting... 

11/9/2016

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November 2016 - Death and illness is the evolution of life and in it can lead to the embers of a small gift of closure and a bridge to what comes next in life – closing of one chapter and the opening of another. 1984, 9th grade, sixteen years old, an early dismissal from school to go see my ailing father in the hospital, as it may be one of my last. It was. My siblings went to the hospital I did not.  I stayed with my aunt at her nearby home.  The story ends with a loud cry I overhead from my aunt when she learned he [my father] had passed away.  He passed away TODAY - 9 November 1984. The day my life changed forever. I was fatherless. That surreal feeling of "what the heck!" happened? I'm a kid. This is too heavy, too big for ME. I felt numb and empty.
 
Not every step that led to that horrible day was bad, but I sure didn't know it until many, MANY years later. The illness that led to my father's passing prevented him from working which gave him more time with ME. The commitment he once gave to building a business and being a sole provider for his family of six was forced to be redirected to his children – building traditions and holiday memories.  He cared for us, he saw off to school, he tended to homework, taught us how to take care of the household from cooking to farming and greeted us home daily – all while tending to his illness.  He's sole mission in life was to PREPARE us, like a mini-military brigade or prep school, to be protectors, good citizens, and responsible adults, be honest, work hard, believe in something. Mediocrity was not acceptable and nothing with him ever went unnoticed -- we had to deliver at 100% ALWAYS. Anything else was unacceptable in his eyes. He was always present and watching. My point? I hated it then, but today I am thankful for his attentiveness and charter to make me better. 
 
My advice is to cherish the time you have as a parent with your child(ren) and conversely the time you have with your parents. I have been on both spectrums. If you are a truly PRESENT parent, no matter when (how) you pass your children WILL remember, CHERISH you and you will be a guiding light in their lives.
 
Today, I don't measure my success by things; I measure it by my attentiveness in my own son’s life. My life’s desire is to PREPARE him for life, love him, influence him, equip him to make good decisions in his life whether I am here or not. That's my charter.  Being a cancer survivor, it is an important charter.  
 
The gift my father’s illness gave to me was more uninterrupted time with him.  Time together was commonplace, but solo time alone was not in a big family.  Four children, one-by-one, spent a day out of school with him… Each having real heartbreaking conversations that each other did not know about until long after his passing.  These last conversations would him pouring the last bit of himself into us.  I believe he passed away knowing his work was done.
 
Life prepares you for life.  Be present.  Thank you, Gene Fletcher, Dad for being a great Father and role model.  Our time together was far too short, but you made the best of the time you had with me. 

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Face Fear & DreamBig

6/30/2015

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PictureThe keys to my future.
June 2015 - So hard for to me to wrap my mind around the space I'm in this moment in my own life -- new fitness studio owner.  Why?  I would have never imagined [old] myself here in a million years.  So, how did I get here?  Simple.  I stepped outside my comfort zone and followed my fulfilled heart.  The fulfillment did not come from my personal goals and achievements from 2010 forward relating to my transformation and improving fitness level -- taking me down 10 sizes, finally getting to the  5 years cancer-free mark, becoming a bodybuilding competitor, landing magazine features, running 3 half marathons and maintaining my weight loss. 

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My new HOME. :-) 110% FIT.
Fulfillment came from helping others -- EACH of YOU -- my clients, my audience, my fans, my cheerleaders, my motivators.  You kept asking of me and I kept giving more and with each little bit of encouragement I offered I felt more whole. This felt natural to me. 

I wanted to help people, but I didn't know I would make a career of it. Then one day while visiting my sister, she said, "You have a voice, you have the passion,  people are lined up waiting, they need you and you have not fully accepted the challenge.  All you have to do is accept the path God has laid out for you."  Her words haunted me for days.  I knew what she said to be true.  Finally, I put fear and uncertainty aside and put the wheels in motion to not only be a beacon of hope, but a vessel for change for others -- I changed careers. 

My new career grew and it needed a home where I could deliver in a setting that really fit me and how I wanted to deliver for my clients and 110% FIT was born.  I wanted to create a small intimate place that felt like it had the gusto of a big box gym and more.  The "more" part is the culture I wanted 110% FIT to have.  I wanted to create a culture of belonging, a culture for change, a culture of accepting responsibility for one's outcome, a culture where clients feel  they can do any darn thing they set their minds to and a culture of enrichment. These are the very tenants that fed my own personal transformation. 

I am an aging woman whom has had plenty of struggles that could be viewed as setbacks, but I continued for forge forward.  I get it and I operate from a different vantage point than other fitness professionals.
Today, I am happy I faced my fear of uncertainty. 110 FIT is thriving and I have the privilege to change lives.  This is not work for me.  It is my passion. 
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Let Yourself Evolve

2/27/2015

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February 2015 -  Do you follow the highway of habits and the road of others’ expectations of you? Are you missing out on your own growth by doing what is familiar?  Both stall personal growth and keep you in the safe lane of life.

These days there are a lot of moving pieces in my life as I raise my 9-year old son and open my fitness studio 110 FIT.  Nonetheless, as I entered 2015, in a very robotic fashion, I started to fill my plate exactly as I had done in the past without regard nor thought that I am not “where” I was a year ago and certainly not two years ago.  Filling my calendar January to September with fitness competitions and races got me here (to the new me).  They are my “must-dos”, my “go-tos”, my “special sauce” for success. Right?  Absolutely not!  After some reevaluating why I was feeling internal pressure I realized, in reality I was fearful if I didn’t commit to the races and competitions, the “new” me would not be the new me.  Now what?  Look fear in the eye, step out of the safe lane and keep on moving. Let’s face it  -- change is hard, but I realized to be the new me, I needed to operate in a healthy, balanced manner like the new me.  What does that mean? Remain open to change and continue to EVOLVE.  Part of my evolution is losing 70lbs, keeping it off, being in the best shape of my life at the ripe age of 46, changing careers and achieving things I didn’t dream were even possible for me when I started all of this… Just think, if I had stuck to the known, stayed in the safe lane of my life, believe me, I would not be where I am now. Being open to change and allowing myself to evolve is what made everything possible – not easy, but possible.

I have not retired my sparkly competition suit, 5” acrylics heels nor my running shoes. I’m just not following the script of past years.  This year, I will continue challenge myself more and continue grow my life’s story that will inevitably lead to a new road of evolution in my life.

I am different today; therefore, I must behave different.  I am a work in progress and I will continue to evolve. Today, I stand poised to accept the different versions of myself year after year and the best me is yet to come.

Words I thought I’d never utter, “Tough Mudder” “Warrior Dash” “National Competitor” “National Magazine” …all because I ventured off the main road in my life.  Truth is I am training for my life and my prize is better health.


Never say, “I never…”
Never say “I always..”
Step outside of your comfort zone.
Be open to change.
Be willing to evolve.
Be capable.
Be you.
Reach your full potential.


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Seasons of Change in Life

12/3/2014

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December 2014 - At an Eddie Money concert, I watched him perform songs I’ve sung all of my life -- just at different stages.  Then I thought about Eddie singing his own songs and how the same exact lyrics take on different meanings depending on where he is within his
own life – sober, post-rehab, break-ups, marriages, pre-rehab, height of his career, lows of his career and a
 varying age groups.  But know, these same lyrics can be taken to heart and have totally different meanings only if you are AWARE of where you are today, where you’ve come from and every detail of the road traveled in your own life.  The “Baby Hold Onto Me” lyrics – “…So baby hold on to me, whatever will be will be, the future is ours to see” … Surely these lyrics, today have a different meaning to Eddie (at 65 year old and 3 rehabs behind him) than they what these very lyrics meant at the pinnacle of his career.

The tide of life changes for us all is like the seasons of Winter, Spring, Summer and Fall.  Some songs I listen today, I listen to them with a different set of ears because I am different.  I appreciate the lyrics because I am aware of the crooked road I have traveled, the mistakes I’ve made, the lessons I’ve learned, aware of my blessings, belief in a higher power and my own personal growth along the way. 

Here are a few personal examples for me:
Rascall Flatts’ song “My Wish” – This was just a good song when I first heard it until I had my son.  Whenever I hear it now, I tear up thinking this is ALL I want for MY child.

“…But more than anything, more than anything,
My wish, for you, is that this life becomes all that you want it to,
Your dreams stay big, and your worries stay small,
You never need to carry more than you can hold,
And while you're out there getting where you're getting to,
I hope you know somebody loves you, and wants the same things too…”


Savage Garden’s  “I Knew I Loved You” when I was in my 20s this is what I wanted for myself – the perfect love. Today, it has BECOME the relationship with MY husband. 

“…I knew I loved you before I met you
I think I dreamed you into life
I knew I loved you before I met you
I have been waiting all my life

There's just no rhyme or reason
only this sense of completion
and in your eyes
I see the missing pieces
I'm searching for
I think I found my way home
I know that it might sound more than
a little crazy but I believe…”


Hezekiah Walker’s “Favored” This song speaks to me, now as a seasoned 46-year-old knowing how far I’ve come, outgrowing empty relationships/friendships of my past, standing strong with fulfilling relationships today, outliving cancer and living a life grounded in faith. I AM favored.

……I'm still here, I'm still alive, I'm still blessed, on my way to
My destiny, because the favor of God is on my life. Let me
Tell you about love.

Love is patient, caring. Love is Kind. Love is felt most when
It's genuine, but I've had my share of love abused, manipulated
And it's strength misused, and I can't help but give you glory,
When I think about my story, and I know you favored me
Because my enemies did try but couldn't triumph over me
Yes they did try but couldn't triumph over me.

They whispered, conspired, they told their lies (God favors me)
My character, my integrity, my faith in God (He favors me)
Will not fall, will not bend, won't compromise (God favors me)
I speak life and prosperity and I speak health (God favors me)…”


Life is about growth, transitional transformation and FEELING it ALL.  Don’t just walk through life. During my body transformation, I worked hard to get back into the “small” clothes in my closet.  Many of them I downsized below, others fit, but I’m realizing they have past their season within my life.  They fit me physically, but they do not fit who I am today. This is an evolution of success and owning whom I am today rather than holding onto an image of what I wanted to be years ago.  Just like with the songs, I am aware, I take it in and I appreciate the here and the now and the NEW [seasoned] me.  Life’s lessons got me here.

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Know Your Why, Your Path

10/16/2014

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If you want to change, find a real reason to change. Relate it to something other than a special event, number on the scale or clothing size.   And, be real.  These aforementioned reasons are not really all that important.  Are they?  They are superficial and fleeting.  However, your HEALTH IS important.  This is what will DRIVE you to change.  Ever think: 

“I need to change because I’m scared to death I might have a heart attack.”   

“I want to change because I REALLY don’t like the way I look.”

“I am tired of insulin shots.  They suck.”

“ I want to prove to myself I can change.”

“I want to change because I don’t like it when people stare at me.”

“I want to change so that I give my aching knees a break from carrying my extra weight.”

“I want to change so that I can stop taking so many medications.”

“I want to change so that I am a good role model for my child.”

“I want to change so I don’t leave my child.”

Once you figure out why you want to change, figure out what you need to do to change and take it SLOW.  Start moving and be consistent with your movement and increase your movements over time.  The question I get asked the most is “How did you do it?” Surprisingly, the answer is simple.  I worked hard and I was consistent with working hard.  That was the magical combination. There wasn’t a magic diet.  There wasn’t one workout. There wasn’t one race nor one competition that did it all for me.  It was a combination of everything, but honestly the reason WHY is what fueled me to want to BE a better me.  I come from a family marred with early deaths from massive heart attacks, cancer and side affects of diabetes.  I know what it feels like to lose a parent as a child because I did.  I also saw my precious cousins at 3 -5 years old be left mother-less when my first cousin died of a massive heart attack in her 30s.  I didn’t want this for my son. That’s my WHY.  This is what drives me to be better.  I am far from perfect, but I AM BETTER.

KNOW why you NEED to change. That’s what I did and I started moving… and I just kept moving.  It did not happen quickly nor overnight. It took nearly 2 years for me to lose my weight.  There was no quick fix.  I finally learned that quick fixes ALWAYS came with more than the quick dividend.  It came with a big ole fat let down… in the past when I was doing fad diets I’d ALWAYS gain the weight back (plus some).  I finally learned this did not work for me after 20 years of serial dieting!! And, I thought I was a pretty smart person??   I guess not, but I did FINALLY learn the lesson.

I have good days.  I have bad days.  I go on vacations.  I indulge from time to time, but I always return back to my healthy path because of my WHY [my son].  My hearts sinks when I look in his big, innocent eyes to think I could ever leave him without a mother…without my hugs, without my kisses, without my soft place to land when the world is not so kind to him.  I do THIS for him… so that I can be Mommy as long as I can.  It is that simple for me.  

If you miss a couple days in the gym don’t toss in the towel.  Get back to work.  Don’t think of it as a set back or a failure. These thoughts add to the waistline trust me.  Just think of it as a break and hop right back in.  Know you owe it to yourself. Remember WHY you are doing this.  You are on a mission.  Know that you can do anything you set your mind to, but the first step is to know WHY you are moving then start moving and keep moving.  It IS that simple.  


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Learn the BackStory

8/24/2014

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August 2014 - Everyone has a backstory.  It is your fiber.  Your backstory [your past] is the very thing that defines who you really are -- your actions and your reactions to EVERYTHING in life. Does the world know your backstory? Probably not.  Consider when you judge people you probably do not know their backstory.  You are judging and responding to the ‘image’ of what you see TODAY and often times it is just that an image. For example:  You don’t know the beautiful, seemingly fit blonde at the checkout counter has been suffering from bulimia and is far from the picture of health.  An overweight lady running on the beach has already lost 100lbs and is busting her butt to lose another 50lbs. The seemingly perfect brunette that looks like she has the life you want maybe getting physically abused at home. The lady that’s carrying the largest LV bag you’ve ever seen financed it and borrowed her lunch money today. The cocky man at work is really insecure because he was bullied in high school. The *sshole that just cut you off in traffic is distracted because he just got bad news.  The guy that speaks to complete strangers in the hall at work is a happy soul and sincerely wants to spread love. There are many, many more examples, but my point is that much of what we perceive or think about people may not be their truth.  Be kind to people and consider their backstory.

As a personal trainer, I tell people, “I am a version of you.”  Some think this is a joke because of how I look TODAY and they can only think this because they do not know my backstory.  What do I do?  I SHARE that my backstory is marred with years of imperfection and struggle from cancer, being overweight, loss of both parents, but also the blessing of having great parents whom raised me well with good values and the having the ability and wisdom TODAY to learn from my struggles.   There is a possibility to change your future if you are willing. I cannot change my backstory nor do I want to because it is what makes me ME. Neither can you.  Neither can the stranger you may have misjudged.  We all work hard to improve and to change our futures, but meanwhile please greet people with kindness and an open mind to their backstory for you do not know what struggles they have endured.



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Still Evolving

8/1/2014

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July 2014 - Let’s be honest.  We all have a weight we want to see on the scale, right? I am finally seeing my numbers on a regular basis and I couldn’t be happier. How did I get there? A longer timeframe in contest prep [since January] has allowed me to change my body's set point weight.

What is a set point weight?  It is a weight your body is happy at and a weight that is easily maintained. Losing weight too fast throws your body off and can cause it to fight to get back to its set weight (your original weight).  There are links to the scientific stuff at the end of this blog, but I want to share my journey and struggle with changing my set point weight over the last year.

Backstory - I hit a plateau every 10lbs during my transformation.  These plateaus ranged from 3 months to 1 year, but I never gave up when I was in the throws of actively losing weight. I when I got to 150lbs I hit my longest lasting plateau – it lasted for one full year -- all of 2012 and my new set point weight was born. At 150lbs, my body composition continued to change and I went down two sizes, but in some weird way I needed/wanted to see 149lbs on the scale. Even though I was so close, it just wasn’t happening. Spring of 2013, I made the radical [at least for me] decision to compete in a bodybuilding show to FORCE me to do something totally different in hopes it would shock my body out of my set point weight [plateau].  It did.  I got down to 136lbs and 11% bodyfat in 9 weeks. Once my first competition was over, I found it a struggle to keep my weight in the 140s a good “off season” weight for me so I thought. It was plain and simple, my body liked 150lbs better, but I liked 140-145lbs better.  Why was it a struggle?  I had lost the weight too fast in contest prep and then I didn’t hold that weight long enough for my body to figure it out AND adjust to a NEW set point like it had done six times before during my transformation.  This body wanted to go back to where it was comfortable at 150lbs.

I share this in case you are looking for a quick fix with losing weight. Just consider that you could have the same problem with keeping weight off if you lose weight too fast no matter the method. Develop a slow, steady plan that you can LIVE with for sustainable weight loss.

Everything is not about a number on the scale, but it IS a factor and most people won’t dismiss it. For today, I am happy I’ve successfully moved away from 150lbs and I’ve held my new weight for 6 months and I think it will stick this time.

Quick fixes do not stick. Steady and sustainable weight loss is a successful recipe.

Below is an excerpt from an article about the effectiveness of slow steady weight loss.  I know this to be true as I lost the bulk of my weight over a 2+ year period – slow, steady, sustainable. The human body is truly fascinating!

"...The 10% Solution - Scientific evidence supports losing no more than 10% of your body weight at a time. It turns out that the body's set point and its many regulatory hormones dictate the effectiveness of the 10% loss. That's the amount of weight you can lose before your body starts to fight back. Many clinical studies have confirmed this phenomenon. Of course, some people can lose more than 10% at a time, but precious few can then maintain that loss.

After you maintain your new, lower weight for 6 months, you can repeat the cycle and reset your set point again by losing another 10%. Through small, gradual changes in your daily habits, you'll be able to stay at that new, lower weight for the rest of your life. This prescription is vital to outsmarting the body's natural tendencies to regain weight." 
Read more.

http://www.webmd.com/diet/guide/ideal-weight-or-happy-weight  


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myAccountability

6/27/2014

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June 2014 - Competing in bodybuilding shows is not for everyone, but for me it helps to reinforce what I already do. The accountability is what makes all the difference in the world -- accountability to my coach, accountability to the process and my own outcome/ranking at the show by adhering to a clean eating protocol and regimented workout routine has truly helped me to achieve so much more than what is visible on stage.  It has helped me to re-invent myself at 46 years old.

Dedication, commitment and self-control are hallmarks of what is required for contest prep. When I qualified for nationals in April '14, I was at a crossroad as to whether I wanted to continue with contest prep to prepare for nationals or not -- more meal prep, more focused workouts, more accountability, more scrutiny… but all-in-all, I owed it to myself as I did not want to miss out on a once in a life time opportunity.  I chose to go for it and I could not be happier.  Nationals are yet to come, but what I have learned doing two shows back-to-back might surprise you. 

Changed a “Can do” to “Will do” attitude. I will do this and I will do my best no matter how daunting it may have seemed on the outset.

Evolution of my fitness level is fueled by contest prep. I am forced to operate at a higher level to get results. I thought I was in the best shape of my life before, but I’m in even better shape now. I’m lifting heavier weights. I’m able to sustain interval training longer. I am more nimble and my flexibility and balance are better.  Everything is better.

A longer time-frame in contest prep [since January] has also allowed me to change my set point weight and I could not be happier.

Being a competitor has been a gift I gave to myself. It has given me more than I ever imagined – a new ME.  I am so thankful to my competition coach, IFBB Pro Michelle Johnson, owner of TeamKnockouts for being the best in the business. She is my accountability partner in this whole process.

Being held accountable is not something most adults want, but sometimes it is the very thing you need. Find something, someone you can be held accountable to and you WILL go to the next level.  Train with a personal trainer to hold you accountable to your workouts so that if you don't show up they will know, if you don't give 100% they will call you ou. Sign up for a race to be accountable to your outcome.

Tell someone to hold you accountable and mean it!


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myMiddle Ageism - Aging Gracefully

5/16/2014

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Never say, Never… My 46th birthday is next week and I just washed the grays out of my hair.  I am not afraid of aging; however, I do want to try to look the best I can as a middle aged woman.  (Did I just say that?! YES – middle aged! Gasp…) I want to head toward 50 in a youthful way. I want to be sexy without exuding sex.  This is a tall order, right?  I think not – with with a little bit of “help.”
Aging has caused me to revisit a few of my “nevers”… You know… the things I vowed to never do when I was a young taunt 20 something.  It is easy to judge and say NEVER when you don’t have cause or a need for change or even if you have a perfectionist vision of your ownness.  Personally, the affects of aging changed my view.
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When my hair was long, flowing down to the middle of my back and at times a tangled mess and hard to comb, I couldn’t fathom why someone would want to add more of the stuff by using hair extensions or wearing a wig.  Today, with thinning hair (from side affects from chemo), I get it and really enjoy using clip-in extensions from time to time.  They make me feel like a superstar in a flash. 

Much of my life, I could go bra-less and no one could tell because my girls did look that good. Why would I even consider a boob job or a lift?  That’s just crazy talk. Weight loss, breastfeeding and aging made my perky headlights sag, but my new implants fill the space that fat and milk used to take up.  I love them and feel like they are mine.  Well, they are – I paid for them.

Knock on wood, I was blessed with good skin and complexion. Who needs more than soap and water? Why even consider the craziness of magic creams or putting foreign juices underneath to look 20 again?  This is beyond CRAZY, right?  Well, I got 7 botox lil pricks that erased the only wrinkles I had on my face (my forehead). Today, I look 37 years old not 20 and couldn’t be happier. 

What is my point?  Do what makes YOU happy. I’m not trying to reverse aging.  I feel honored to be “in it”.  I want to be the best version of me I can be – healthy, fit and not look bad for edging toward 50. 

I have never had a poor body image even when I was overweight I still thought I looked sexy.  I am not a seeker of approval trying to fix something someone else has pointed out.  I am not looking for self perfection or a distorted view of whom I used to be in the mirror. I take care of myself and I want to look like I take care of myself as I ride into middle age.  Simple. 

  Own YOU and do what makes you feel good and look good -- just don’t go crazy.

Boobs, Dye, Botox, Extensions rock!

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myMotivation is Mine. What is Yours??

4/2/2014

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The one question I’m probably asked the most is “What keeps me motivated?”  Different days may yield different answers.  Here is today’s answer.  Seeing my body morph into something new kept me motivated at the beginning.  As time has passed not sabotaging those results has kept me even more motivated.  I don’t want to “waste” my own investment in ME.

I have also been fascinated by accomplishing physical things I would have never thought I was capable of doing – like competing in a bodybuilding competition and running a half marathon.  These things may not be big deals to others, but they are (were) to ME.  They are not so daunting anymore.  They are challenging.  They require dedication, but I am motivated to push myself outside of my own comfort zone otherwise, I will stall, stagnant, remain the same. I owe myself more than mediocrity especially when I KNOW I can deliver more. I am not the best, but I do MY best.  The challenge to accomplish these feats drives me and the finish (no matter what placement/ranking) is my sweet reward.

I feel the best when I am moving.  Exercise has really turned into my life’s equilibrium.  It truly rebalances me.  Something about that trickle of sweat down my face or back puts everything in perspective, washes away worry, and creates a sense of renewal and balance.

My body is far from perfect. however, I am without a doubt in the best shape of my life.  I am faster.  I am stronger.  I am more capable.  I am healthier and most importantly I am a role model for my young son through my ACTIONS not words.

For me, exercise is not easy.  I don’t do it because it is easy.  I do it because I want to be healthier and I want to have some longevity and be an active parent for my son.  This is my main motivational driver.

Motivation comes from within.  Find that beacon to keep you focused. 


 

 



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myApps Turn Mystery into Mastery

2/17/2014

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Take out the mystery and make it mastery when it comes to being motivated, keeping track of your health, nutritional, caloric intake, fitness and weight goals.  Sure there is still a place in life for pen and paper, but technology sure can help you with being organized and staying on track.  So why not use it to your benefit?

There have been many times where I have picked and even paid for an app based on its initial description and once I “unwrap” it, I realize it is not for me – too cumbersome, too complicated, too many features, not enough features and the list goes on.  So, application selection is a very personal thing, but I think it is worthwhile sharing the ones I use regularly and the general reason why: 

Pandora – music stations are dictated by keeping songs/artists I like and removing my dislikes

FITRadio – DJ created playlists great for parties, individual and group exercise

7min Workout – great for the “plus up” quick workout at the end of the day or you can build a decent workout by doing more than one 7min workout

PopSugar – great options for workouts if you don’t know where to start

TabataTimer  - used for intervals during my personal workout and for group classes I teach

BigDay – calendar that counts down to big events – races, fitness competition, etc.

PolarBeat – tracks calories, easy to use and it works with my $60 heart rate monitor

Runkeeper – great for tracking cardio AND progress.  It is integrated with Withings wi-fi scale

Withings – wi-fi scale keeps my family’s weight, sends weekly emails… how is that for accountability?  Been tracking everyone's weight since Dec ’11 – integrated with Runkeeper and can “analyze” and ties weight to exercise

Myfitnesspal – track calories, but also nutritional make up of food (fat, carbs, protein and major RDA vitamins), can scan food labels, integrated with Withings scale AND Runkeeper.

There you go… Two options for great tunes to keep you motivated and other apps to keep you ON TRACK and IMPROVING with exercise, nutrition and weight

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Cancer is Not Patient, Cancer is Not Kind

2/4/2014

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I went in for a routine biopsy surgery. I was reassured it was probably nothing. That one event forever changed me and the course of my life.  I left the hospital in shock and a totally different person – someone who had cancer, someone whose life expectancy was uncertain, and someone whom was now forced to take a look at my own mortality. A new title had been added to my existence – I have cancer – that was almost ten years ago - Thanksgiving 2004.

You may wonder what lead me to this surgery in the first place?  I was trying to get pregnant and I was charting down the road of infertility treatments when my doctor found my ovary was enlarged.  It was the size of a 3D brick.  A normal ovary is the size of a walnut.  I had no symptoms, but frequent urination because my ovary was resting on my bladder. My infertility treatments were aborted and I was sent to a gyn oncologist. Scans showed my ovary was cystic, but I was reassured these were probably fibroids as they are very common in black women.  A biopsy would be needed to confirm this.  When I woke up from my surgery, I learned three things I was not prepared for.  My ovary had been REMOVED, I had cancer and the cancer I had was granulose cell tumor (GCT) a cancer germane to post-menopausal white women (I was neither). My dear husband had the pleasure of delivering this news to me.

In it all, I was somewhat relieved it has been discovered knowing that you can’t solve a problem you know nothing about.  My cancer had been “sacked” and removed from my otherwise healthy body.  My body returned to its new normal.  I became pregnant naturally.  With the cancer association, my pregnancy was “high risk” and required monthly sonograms. I got to watch my son thrive and grow inside me (literally) for 38 weeks.  I was under the careful watch of both my obstetrician and my gyn oncologist who both agreed they did not want me to go into labor naturally and I would deliver via a C-section at which point both sets of doctors would be in the operating room.  After I delivered my healthy 9lb 2oz son, I heard, I saw a glimpse of him, but I wouldn’t hold him until hours later as the “cancer thing” had to be tended to AGAIN.  This is when the other shoe of cancer dropped for me.  It had returned.  It was something I was NOT prepared for. You see I had naively locked the thought of cancer out of my life.  I had beat it, right? I was hormonal from being pregnant and I was a train wreck sobbing uncontrollably and clutching my newborn baby.  What I learned that instant was that if you have cancerous cells in your body, you ALWAYS have to be mentally prepared for it to return. It is a fact. It is the black cloud you carry with you for the rest of your life.  It is what makes us different.  It is what changes our outlook on life.  It was what makes us savor every day and every moment.

I write this so that if you know someone whom has dealt with cancer, handle them with a little extra TLC, respect the fact they have a different outlook on life than you and that cancer-free now does not always mean cancer –free forever. Don’t roll your eyes, if your cancer friend brings up cancer when they look healthy TODAY.  This is a REAL battle that cancer survivors fight everyday. A friend of mine was cancer free for 20+ years and recently she found out her breast cancer had returned.  She was forced to have a double mastectomy. 

Folks, cancer is not patient and cancer is not kind.   Please be patient and kind to those you know dealing with cancer in whatever capacity!


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myWallet Enjoys Pampering

1/22/2014

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I am a consummate deal hunter.  Who doesn’t like trying new things AND getting a good deal? I found the personal trainer I used for 2 ½ years on Groupon.  The massage therapist I currently use I found via Specialious.  I was exposed to my favorite local restaurant via YipDeals.  My eight year old son is developing his love of music and is 6 months into learning to play the piano because of an on-line deal.  There is a plethora of things I have done as a direct benefit of on-line deals including: hotel rooms, facials, microdermabrasion, boxing, Pilates, children’s activities, movies and the list goes on.  While I would not look for a healthcare professional like a doctor, surgeon, dentist via this avenue, I feel this is a low-risk, inexpensive way to explore new things and benefit from discounts in the 50-75% range.

What do I have in my queue? Two acupuncture sessions which will be a first for me, four massages, one facial, one photo session and half-day at spa world awaiting me.  The retail for these items is over $1,000 and I spent $309.  Over the next 6 months, I will enjoy being pampered GUILT FREE and I might just find my new favorite place.  You don’t have to splurge to enjoy life!

Check them out… you might just find YOUR next favorite thing. 

My favorites are: Groupon, Specialious, LivingSocial and YipDeals.


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myGoals Pave the Way 

1/6/2014

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My last fitness goal of 2013 was my half marathon in October.  Since then I have not had a “tangible” goal that I’ve been working toward.  I've been healing from surgery, trying to stay relatively fit and still slip into my size 4 jeans.  I can honestly say I don’t like this space.  I don’t enjoy working out WITHOUT a purpose.  I don’t have the drive I have when I’m working toward something.  When I set my mind to do something, I am my own competition and this ignites the drive in me to do better and to push myself. I don’t want self image and the scale/clothing numbers to drive all of my gym activities.  Sure these things benefit from my workouts, but I don’t want them to drive my workouts. That is no FUN [for me]!

This time of the year is an excellent time to take inventory, reflect on what worked and what didn't work and make adjustments for the new year ahead. I can honestly say that 2013 was probably one of the best years of my life. I pushed myself and stepped outside my comfort-zone. I achieved things unimaginable like being able to inspire people by sharing my challenges, ups and downs. 

Today, is day #1 for me and I feel like it is the first day of the rest of my life not just new year! I started my competition program today and I will execute with precision. In 2014, I will continue to follow my passion to BE and DO better no matter how incremental. I will hold myself accountable to ME. I will do a “pulse checks” often to ENSURE I’m on track. These are my 2014 fitness commitments to MYSELF and no one else.

January – May – train and compete in two fitness competitions
What: weight lifting/cardio
Goal: body fat reduction, muscle development/definition/toning, higher placement than 2013

June - October – train for half marathon
What: cross train cardio (spin, elliptical, running), weight lifting
Goal: run 5k, 10k, 20k and end with half marathon. Beat last year’s times on all races.

October – December – try something new like Insanity or P90X

http://www.youtube.com/watch?v=DHa6sITVebs


myBackground goals: 
Increase push and pull up numbers. Focus more on stretching/flexibility.
Complete monthly challenge calendars in the background of workout programs - push up challenge, burpee challenge, arm blaster, ab blaster, etc.

Now that I have a plan in hand with dates/times and goals, I just have to execute to the best of my ability. 
It is like following a blueprint to a better me.

How can you get and stay goal focused?

1.
Don’t talk about what you want to do, do it. 

2. Think about what you want to achieve making sure it is realistic and achievable.

3. Write it down. Start to visualize the outcome.

4. Sign up for it. Get it on your calendar. No turning back now!

5. Determine the goal of the outcome. Do you want to be faster, better, smarter, spiritual?

6. Be accountable to you.
Your opinion is the only one that matters. Don't let yourself down.

7. Make it happen at all costs.


Last year, after my fitness competition I was in fantastic shape, but I was definitely burned out.  It was nice to ALREADY know what I would be working toward AFTER the show and that it was totally different than what I had been doing the preceding months. I was able to maintain my weight loss by swiftly transitioning from contest prep to  preparing for my races.  In fact, when Shape magazine contacted me, it was months after my competition and had I not had a plan in place, I probably would not have been photo worthy. They called and 5 days later I had my photo shoot leaving no time for quick fixes!

It is good to have a plan to execute.


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Stepping Outside myComfortZone

12/17/2013

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Sometimes you have to step outside of your comfort zone to get to the next level with anything in life.  Comfort = the same.  Comfort = no growth. Comfort = standing still. As we approach the new year, start to set your sights on something NEW and start to develop a plan to achieve it.

Let’s talk about crazy… Imagine me, a 45-year old, deciding to do a fitness competition and debut a seasoned body in front of a crowd of about 600 people after a 20+ year hiatus from wearing a bikini.  And, this is not just a “bikini”… it is small by nature to highlight your “assets” and also requires 5” acrylic heels as the mode of transportation to stage.  How is that for guts? Since this was pretty radical by my own measure, my goal was never to win but to LOOK like I belonged on stage.
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When I think back on it, it was pretty darn crazy AND scary!  I had never been on stage before.  I hadn’t worn a bikini in 20+ years. I had no experience to draw from.  When I say I was “green”, I was GREEN; however, I dug deep and decided to take on the challenge and I am so happy I did. 

In the end, it was a life lesson that I could do anything I set my mind to.  It was a lesson in self-control and commitment.  It was a lesson in self-awareness.  It was working to overcome fears.  It was accepting flaws. I wanted to LOOK like a competitor and I did. I ranked in the Top 10.  My trophy was my new body and the satisfaction that I had met my goal of looking the part. 

Guess what?  [Gasp] I’m scared to death, but I’m going to do it all over again in 2014.  My goal is always to be the best ME I can be and I’m certain I will learn more lessons along the way, but I’m striving for some hardware [trophy] this time around!

Growth is outside your comfort zone. 



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myMindset to Losing Weight 

12/9/2013

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Having cycled on and off diets for most of my adult life, when I set out to lose weight this time around I knew I had to approach things differently. Otherwise, it would be another dieting cycle added to the host of other unsuccessful attempts.  I went in with a different approach:
  • Make changes I could LIVE with
  • Find a reason to lose weight not tied to a number on the scale
  • Make it a lifestyle not a diet
  • Find willpower

Do this for YOU because YOU want it. 

I knew I would not be successful if I made sweeping changes with my diet because in the past it would backfire once I started to reintroduce those yummy forbidden foods. I felt if I could have treats or things I loved from time to time, I would be more successful and I could actually live with it. [I still have to live.  I want to be happy.  I don't want to feel deprived.] Knowing I would allow treats and alcohol, I put parameters around when and what I could have early in my plan and started exercising!  

During my active weight loss period, these things and mindsets kept me on track:

1)   Track calories.  There are plenty of smart phone apps and computer programs out there, but I liked myfitnesspal because I could scan barcodes from food packaging and it gives daily nutritional (carbs, fats, protein) breakouts/ratio. I tracked everything that went into my mouth including gum, tasting while cooking, etc. for true accountability. You’d be surprised how mindless eating adds calories.

2)   Commit to daily exercise and keep track.  Find an exercise plan you enjoy and something you are truly able to do.  Don't set yourself up by planning to go to the gym 2-3 days a week when you KNOW in the past that has not worked.  Find something you can really, REALLY do.  Know that you don't need a gym membership. You can get in a great workout AT HOME.  There are plenty of DVDs and programs on the internet you can use to get started. Make a commitment and STICK with exercising no matter what. I walked on the treadmill 1-hr daily and lost my first 20lbs in 3 months without any other exercise.  Afterwards, I introduced weights.  Start slow and build. Write down what you do each day – how much time, repetitions, distance, weight, calories burned and work to improve – go further in same time, burn more calories, etc.  Keep moving no matter what. Writing things down will ENSURE accountability and improvement across the board. I also noticed when I exercised consistently I had a DESIRE to eat better because I didn’t want to sabotage my own workouts.

3)   Do not drink alcohol during the week.  I could have it Friday-Saturday or Saturday-Sunday, but not all three days.  No beer, no white wine, no drinks with mixers, juice or soda. Drink alcohol = MUST workout that day. My go-to is red wine or white liquor with club soda and fresh lime.


4)   Do not drink calories. I drink close to a gallon of water daily.  I do not drink soda, juice, bottled teas, etc.  Luckily, I've never been a fan of these items. I stick with black coffee, flavored teas without sweeteners and my beloved water. Like food, water is ESSENTIAL.


5)   Adopt new food mantra. Must come from a momma or come from the ground. Our bodies know what to do with REAL food/fats that are devoid of chemicals and processed components.  I do not eat diet meals.  I do not eat 100 calories packets, etc.  I make and eat real food. When I eat processed food I feel arthritic, puffy and hungover without a speck of alcohol.

6)   Set goals NOT related to your weight or size.  Find a fitness goal to take the focus off the scale.  It will help increase commitment to exercise and give you something to work toward.  Pick a walk, a race, find a monthly fitness challenge in your community or on the internet that you can print and do in your living room, etc. -- something else to work toward.  When you finish, find another one! Setting goals has been the BIGGEST part of my success.  I always strive to do better than the last time so races keep me pushing forward for better times.

7)   Stay motivated. Align yourself with people whom will keep you inspired.  Be-friending people on social media sites can help keep you motivated.  Other people's workout posted motivated me to KEEP moving and they continue to motivate me today. No matter how uncomfortable you might be, SHARE what you are doing.  This will actually help to keep you accountable to those following you.  Remember why you started!

8)   Try something NEW!  Change workouts to prevent boredom. Find a new workout whether it is a DVD program, a website, class at the gym, new running program, etc.  Keep your body guessing AND your MIND engaged in the process so that it is exciting and enjoyable.  

Today, I still follow these rules with the exception of daily calorie counting.

Consistency with my workouts and setting and achieving my goals were the two BIG things for me. Keep moving and be working toward SOMETHING whether it is big or small.  I did not set out to lose nearly 70lbs.  I didn’t set out to run my first half marathon.  I didn’t set out to compete in my first fitness competition. I didn’t set out to be in a national magazine.  I didn’t set out to reinvent myself. I set out to IMPROVE myself. You can do it to!
Remember, I am YOU!
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myThankful Heart

11/26/2013

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I think we all have varying degrees of being thankful and various things we deem "worthy" of being thankful for. I believe absolutely everything -- the good, the bad and the ugly are worthy of thanks in some capacity.  Living and learning from the parts of life where you are in the "valley" can truly equip you for the climb up to that mountain top if you take the lesson, behold the growth and keep moving forward. 

Small every day things are worthy of thanks. For me, it is the BASICS -- the ability to get up in the morning, the ability to hug my child, to be strong enough to exercise the way I do at 45 years old, to have a devoted husband, to feel loved by so many, to feel I make a difference -- I do not take these things for granted.  I am thankful for them.  I live with an acute awareness of my blessings. I live with a thankful and open heart.  I do not focus on the negative, hold grudges, sweat the small stuff nor live with regret because I refuse to waste my life on these things. Why is this so "easy" for me? 

I had a front row seat as I watched cancer drain the life out of my mother and my mother in-law and it forever changed my view on LIFE especially since I battle the same disease. However, in all of "this" I've have never said or thought "Why me?" "Poor me" nor felt hopeless. I guess that is called FAITH.  I have always been laser focused on moving forward.  Without a struggle I could not claim a victory.  And with each victory there is ACUTE appreciation and gratitude for what I have overcome and what life has to offer having little to do with material things.  

I savor, I relish, I enjoy, and I cherish each and every day.  I take nothing for granted.  I am eternally thankful for my health; my family and a life I live grounded in faith, gratitude, awareness and appreciation.  This is what cancer did FOR me -- it gave me an acute awareness of my TRUE blessings. 

Why run those races when I have knee problems?  Why do fitness competitions when the odds may be against me?  Why not "let up" with my workouts?   My answer is simple and always the same, "I do "this" because I CAN."  When I say, "I can," I mean it in the most literal form. It is not that I am extraordinary; it is that I am capable.  This is what I am thankful for. 


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myShape Magazine Arriving in Mailboxes

11/21/2013

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I dedicate my first national magazine feature to my mother who passed in 2008 and my father who passed in 1984. This one is for you, Mom and Dad!

From the first notice the Shape magazine was released via snail mail this morning, I've been emotional, weepy all day which I did not expect! This is such a culmination of SO much for me...

For my on-line peeps... Thank you for your encouragement and uplifting spirit. I want you to KNOW I am you. I struggle to keep everything together at times and I am far from perfect, and I work each and every day to be the best ME I can be.

I feel blessed to be able to share my story with the world in hopes that I can help others see the impossible is truly possible where there is WILL.

As my Dad used to say "Where there is a will, there is ALWAYS a way."

I have made my way, Mom and Dad.
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myBreakfast on the Go

11/20/2013

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What do I eat when I am whipping up breakfast like a short order cook for my guys?  The fact is not everyone in my household is down with clean eating. They eat a typical breakfast -- eggs, sausage, toast on most days, but I've made small changes that make the old breakfast standards a wee bit healthier.  I cook with coconut oil vs. butter.  I switched from white bread to Ezekiel bread for toast, turkey vs. pork, and when they have pancakes I make buckwheat ones vs. using prepackaged ones.   These are small, healthy changes for them and they don't feel like "dieting" is rammed down their throats. However, my breakfast staples are quite different. They are 1) steel cut oats and scrambled eggs and 2) nutritionally packed smoothie that is veggie-based vs sugary fruit.  I typically eat/drink my breakfast while getting them out the door. 

mySteelcut Oats

Do you know how long it takes to soften up a steel cut oat?  A very LONG time -- it is not a quick breakfast unless you make it beforehand which is what I do.  I make enough for 3-4 servings.  When I'm not preparing for a fitness show, I eat one whole egg scrambled and when it is show time, I switch to egg whites. The oat recipe does not change.
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I season my oats with stevia and a lot of cinnamon.  A little bit of liquid stevia goes a long ways so don't over do it.
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Finished tasty product.  I eat 1/4 to 1/2 cup with 1 scrambled egg 2-3 days a week.

mySmoothie

Smoothies are a VERY personal thing and there are thousands of variables and items that can make up a great one.  Smoothie talk is like religion -- don't go there because you are not likely to agree! My point is that I have created on that works for ME.  People drink their Shakeologies, their Isagenix, and the list goes on and on which is great for them -- just not for me.  My logic is: if it comes in "flavors" vanilla, chocolate, strawberry, etc., it has "compounds" and artificial sweeteners which I try to avoid.  I use unflavored whey, unflavored yogurt, my liquid is WATER, etc. I typically drink smoothies 2-3 days a week as Meal #1 on the days I workout early and heavy food in my belly just doesn't work.  So this combination is done with my workout in mind.  The other days I have steel cut oats with a scrambled egg or a scrambled egg and Ezekiel toast. 
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YUMMY!
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myMust-have to myMidsection

11/18/2013

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Check out my "unfiltered" YouTube video as I prepare for my Monday -- it shares one of my tricks to keep my midsection sucked in while I workout.  It helps to stabilize and support my back during weight lifting and also helps promote water & fat loss during workouts. Starting a new week and a new day. The results come from hard work, but I figure this can't hurt!  I am having a motivated Monday to get back on track with training.   


 I am a work in progress! 
yourQuestion: Do find you don't tighten your abs as much or that it makes you more conscious therefore reminding you to tighten your abs?

myAnswer: For one, I don't wear this every workout, only when I workout at home so 50% of the time its core activation and with that [habit] it makes it more innate for me to keep my core engaged with all exercise. Personally, I like the pressure as a little reminder to keep things extra tight. I love the support it gives my back when I go heavy on weights and off course I love seeing how flat my belly is when I'm done and all the water that comes pouring out while I use it and when I take them off. May not be for everyone, but As I said, in the video, I've been using these for YEARS!  I remember when there was A LOT more to wrap when I was over 200lbs.  

yourQuestion: Is there a reason you use two?
myAnswer: I use two because I have a long torso and I want EVERYTHING covered from boob crease to my hip - upper & lower abs. If I used one, I'd have to choose which area I wanted the coverage. Also, IF someone is overweight with a large midsection (which I used to have), one just doesn't provide the coverage. It will curl and not keep everything under wraps. I know!
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Don't What if Your Life Away! 

11/14/2013

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What if you left one bite behind at each meal, ate less sugar, didn't go back for seconds? What if you bought a cheap piece of exercise equipment to make it easier to exercise at home instead of an expensive handbag? What if you drank more water, less alcohol or gave up soda? What if you stepped outside your comfort zone and signed up for that new exercise class that's been intriguing you? What if you really could fit back into those jeans from college that are in that bottom drawer, looked great in a bathing suit, didn't have to squeeze into your jeans? What if you took the stairs instead of the elevator, parked as far away as you could from your destination to ensure you get in those extra steps? What if you traded your iPad, iPhone, iChat, emailing or TV time for exercising time? What if today is the day you say, Damn it, I'm making some changes for ME?" Do it!

Small consistent changes can have a big impact on improved health. I lost my first 20lbs by doing 2 things - committing to walking on the treadmill for 1 hour DAILY [no matter what] and no alcohol during the week. Poof 20lbs gone in 3 months with very few changes.

Start small, make it a habit, and build from there and add more things that will keep you moving toward your goals. It doesn't have to be all or nothing. I am proof of that.

Get out of the "What if" lane in life and get in the "When I" and "I know I am important" lane and start working on YOU.



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myMeal Planning - Turkey Burgers & Stuffed Peppers

11/12/2013

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When I do not plan ahead for my week's meals, I can pretty much guarantee I will not eat as healthy nor in regular intervals.  Sad, but true. I eat what is easily available. That means grabbing unhealthy snacks from the pantry or maybe even doing a drive through just because I'm hungry and I'm doing what I need to do while on the go; however, when I plan ahead for the week my whole mindset is completely different.  I eat with with the sole purpose of fueling the body, I eat at regular intervals and my choices are typically healthy and balanced.  So what gives?  If I know I eat better and healthier when I plan properly, why don't I do it ALL THE TIME?  I'm human and sometimes life gets in the way and it just doesn't happen and I fly by the seat of my pants.  It is just a reality of life sometimes. This week I was determined to have healthy, tasty options available.

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 What works for me with planning for the week? 
Keep it simple.  Do you typically cook like a chef in a 5-star restaurant?  Now is not the time to start. Simple recipes with a few ingredients makes planning easier to adhere to.
Be creative and don't restrict yourself to cumbersome/fancy recipes.  Think of things YOU like and put them together. 
Come up with at least 2 different options from the same ingredients.  You will appreciate this small variance as the week progresses and it will prevent food boredom.
Keep it savory, but mind the sodium.  When food tastes good, you are satisfied longer, but sodium water logs the body.
Make the food easy to eat on the go.  Think zip lock bags, think driving in the car, think no fuss.
Chock in as many veggies in as you can.  Fact is that I'm not a huge veggie lover, but if it is ALREADY in my meat, it goes down pretty easy.


Turkey Burgers and Stuffed Peppers with Turkey

Ingredients:
Ground Turkey
Spinach
Pepper trio (red, yellow, orange)
Red onion
Garlic powder
Cayanne Pepper
Worchesher Sauce (in burgers only)
Typical Meals Combos:
Turkey Burger, cucumber slices balsamic & feta chz
Stuffed Pepper with steamed brussell sprouts
Turkey Burger with whole wheat pita, salsa, avocado
Stuffed Pepper w/ brown rice

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myBalanced Body for ME

11/7/2013

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Mine are still under wraps, but I hope they look this good! No need to whisper, wonder or question "whether I did have a boob job or not" -- it is evident and I am not hiding what I feel I have earned for ME.  No more pads, no more drooping, not more bra gap, no more lifting and tucking them in... You'll know me when you see me, I'll be the one with the cleavage and walking with an arched back to show off my new assets. :-)

However, I was not prepared for how anxious I felt about my breast augmentation.  As the day approached I got more and more nervous.  The night before I didn't sleep a wink. I've done "this" [other surgeries] 10 other times. What gives?  You see, for me, the name of the game for my past surgeries has been about life preservation.  I am a veteran when it comes to preparing for, executing and healing from surgery.  This was different -- it was my FIRST surgery I didn't NEED.  Why put myself through this unnecessarily? Why put something in my body that theoretically does not belong when I have fought long and hard over the years to remove foreign items  [cancer] from my body?  Hmmmmm.... good questions, Libby... 

The answer became crystal clear. My body has been beholden to cancer and its treatments [surgeries, scans, chemo] for almost 10 years when I would never know when or if I would need another resection [to remove cancerous masses] so elective surgeries were out of the question if I needed a surgery to save my life. In September 2013, I received my 5-year cancer remission news and  I finally felt my body was really MY body and not that of a cancer patient. I now could make my own decision about a surgery and a surgery that was for ME and it came in the form of a breast augmentation.

I'm not advocating augmentations since it is a very personal decision and controversial for some, but I don't think it is something to be ashamed of.  The fact is 1 out 4 women have been augmented.  I've never had low self-esteem or suffered from poor body image, but I am super excited to have a BALANCED, symmetrical body as a result of a lot of gym time and now this augmentation. I am thankful the procedure is behind me.  Still young in recovery, but so far I am happy [I think my hubby is even happier] with the new ENHANCED me. 


I am boobilious! :-)

 


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