getaway

i am out and about so i just wanted to give you a couple reminders...

enjoy some food this weekend, but dont go so crazy that you gain ten lbs, because the reality is t hen you just have to work that much harder to get it off.

start a game plan. how are you going to eat? when  are you going to exercise? how will you recover if you fall off the wagon?

failing to plan is planning to fail.

remember, first official weigh in is monday january second. we will reweigh wednesday january fourth... and then every wednesday after that for the duration of the contest. dont worry if you havent lost amything by wed, i am not expecting you to. it is jjust my method of getting us on a weekly track and to keep you pumped and energized.

ten dollars is due to me by monday, tuesday at the very latest. email or text me if you need my address

Game ON

Yahhh baby!!!

Game on!!

I talked to my bootcampers tonight and enough of them were on board that I threw the idea out to facebook again and I got some takers!! So we are gonna rock this like a frickin hurricane come January 2!!

So, text/email me your weight January 2, then again January 5, and every Wednesday after! OH AND MAIL ME YOUR CHECK SO I RECEIVE IT BEFORE WEIGH IN. I aint as nice as I once was and you have to get it to me the day of the weigh in, no refunds if you fall off the wagon (Which you wont because we wont let eachother!!!) or for any other reason. We want the pot to be FULL of money so we have some good motivation.

See the side bar? This is how many people who have commited so far, so let me know if you are going to jump on this wagon and commit for the next 8 weeks to improving your physical, and mental self. This could be YOUR year, if you are willing to let it be.

Nothing worth having is easy. There will be days where you want to give up, (days you actually do give up), there will be sweat, maybe blood, maybe tears.... but at the end of the 8 weeks I guarantee you this much-- you will be better for going through this journey.

Let's do this yo!!

Last Call

So, I have been suuper busy keeping up with the holiday and family.

Having a ton of fun but am super busy.

Last call, I heard of several people that said they wanted to do the contest, but only one asked about actually giving me money, so the deal is this...

I will be MIA for a few days, please comment here, shoot me a text or email and let me know FOR SURE that you want to do the contest, and when you are going to get me the money (Due day we start) and then I will get the ball rolling.

If more than 5 people are interested we will rock this wagon, and if less I am not going to run the contest and its no biggie. It really takes a lot of time to do, so I only want to facilitate it if people are really serious about participating.

Let me know

Big Guns

Dude, I totally almost kissed one of my bootcampers tonight. She asked me how I got my arms to look like they do... she said, and I quote "I told my sister I want guns like yours."

YAAAA girl. Thanks!! She totally made my whole year, as I have been busting my booty for a year to build some guns. And I was so stoked at the gym this week because I did 3 drop sets starting at 25 lb dumbbells. Granted I only did 3 in each set, but whatever.... It took me a long time to build up to that weight.

So, a lot of people are checking in with me about our weight loss competition!!! Yay!!! I am so excited to do this with all of you! It has brought back all my fond memories from two years ago and reminded me how much I really really love helping to motivate others to become their best self. So thank you for trusting me with this!

I changed the start date, mostly because I don't want to bog myself down before my brother in law heads back for bootcamp. STARTING weigh in day will be MONDAY JANUARY 2nd. and FINAL weigh in will be WEDNESDAY FEBRUARY 29th.

We will weigh in every WEDNESDAY by noon, so I can have results posted by afternoon on the blog. You can email me your weights by text, phone, or email.

You can not use any extreme dieting measures. NO HCG (Don't even get me started here), no meal replacements, cleanses or anything else that you think might fall in to this catergory. Good ol clean, healthy eating for this competition.

Anyone can win! Whoever loses the highest percentage of pounds in the set time will win, for example a 150 lb person who loses 10% (or 15 lbs) will beat a 190 lb person who lost only 5% (10 lbs).

You can skip/miss one weigh in during the duration of the competition... if more are missed you are automatically disqualified from winning.

Winner must send in a picture of the scale weight on the final weigh in to prove weight.

Hmmm, I can't think of any other rules right now, if you think of anything I need to add let me know!

So, like I have said before. Enjoy the season and the magic that comes with it. Don't stress yourself silly over "Staying perfectly on track" rather, use common sense and realize that moderation is the key to most things.

Can't waite to get to work with you soon!!

When You're Ready

I have been thinking a lot about people's negativity towards new years resolutions. I myself do not make a "resolution" on New Years, as I have said before I am more of a "change maker" on my birthday. The birthday that celebrates "my" new year.

But the world makes new years resolutions and I have already heard people griping and whining about others attempts at "losing weight, again" with the annoyance/dread in their voice that says "you say you are going to do something, and you aren't."

The negativity and the condescending tone aggravates me to a high degree. So I am going to warn you all about this and give you a good coping mechanism for dealing with "nay sayers."

First of all, if this is truly your goal... to lose a few pounds, to eat healthier or exercise more-- I assure you loud and clear there are going to be at least a handful of people that try to stand in your way or at least be a bump in your road. People are afraid of you changing and the way it will affect them. I see it all the time in marriages. One partner is trying hard to "be good" while the other is putting a guilt trip on them for leaving to go to the gym, or for not eating this "treat" with them.

You have to make the decision to make a positive change in your life for yourself. If you are trying to lose weight, eat healthier, or exercise more for someone other than yourself, you need to check out another blog because you need some guidance counseling... and I got nothin up in that area for ya. If this is going to be your year, the year where you really stick to a new plan and change your lifestyle, it has to be a conscious decision based solely on your desire to be your best self. Nobody is going to get up at 5 am and hit the gym with you, nobody is going to take that sugar cookie or french fry out of your mouth, and nobody (regardless of what some may think) gives a crap how much the scale says when you step on it. YOU HAVE TO CARE.

So get yourself through the holiday and enjoy all that comes with the magic of Christmas. As my little children are getting so excited for the big day when Santa stops by and leaves a present and a stocking full of tinkers, I am reminded how special this time of year is. Believing in the magic and the good. I am enjoying every minute with my babies, realizing that they will only be 2 and 4 years old once. I am, and I recommend you, prepare yourself for when January 1st does get here to tighten up a bit, and maybe for some of you-- make some brand new changes that will enrich your life for years to come.

If people in your life are dragging you down and doubting you-- I recommend one of two things. Cross them off your list of people you surround yourself with, or use their doubt to fuel your ferocity in your new lifestyle. Remember, REMEMBER, health HAS to be a lifestyle. It can not be a "diet" because a diet dies, only a lifestyle can remain into the new year and for many new years to come.

Last Session

I had my last training session with Big Jon today. It's hard for me to be ok with being done, because I have learned so much along the way, and He and his wifey are just so likeable.... but for now, it is time to be done.

He swore at me today, I felt like he slapped me. He said "You need to take 2 weeks off of training all together and let your body recoop and recover. You will come back better and stronger, ready to train harder if you do." I argued with him for a few minutes but after we talked it through, and I revealed to him and myself that I haven't had more than two days off since January 1 2010-- I decided he might be right. I might just have a refreshed and rejuvenated out look on all things fitness and health related.

He hasn't led me astray yet. I think I will break the 24th of Dec til January 2. DANG!!! That sounds so nuts. But sorta exciting at the same time.

Thinking about all that got me thinking about how much I LOVED when I facilitated the weight loss challenges in January and March of 2010. Two years ago!! I can't believe it has been that long ago all ready. Time flies.

Anyway, I think I am going to start up a round again in January if I have more than 5 people interested. I will be changing some stuff up, and of course I am better, faster, stronger, and smarter now so this might be of some real benefit to people. I will still structure the same way, weighing in one time a week (Wednesday)- go for 8 weeks- have tips and tidbits and challenges- have everyone enter in 10 bucks, winner with losing highest percentage of weight will take pot home. I will be entering in by weighing in with you each week, but wont be adding money to the pot for two reasons.
a. I don't want to lose weight anymore
b. It actually takes a lot of time and energy to facilitate and record all this so my ten bucks will be my pay. haha. I will not be eligible to win.

So, what do you think? Are you interested? I don't care who joins, the more the merrier (and the richer the winner will be), first weigh in will be December 28th (Wednesday) and final weigh in will be February 29th.

I said it before and I will say it again. The best gift you can give yourself is the gift of health. Devote two months of your life to this competition and see where dedication, hard work, and some guidance can take you. I promise you-- you will not regret a workout or a sound nutrition plan that helps you look and feel good.

Tell your friends, and let me know if you are interested! You can find me on facebook, comment here, or email me!

For my Bootcampers

Hi bootcampers, I few people have been asking for some nutrition advice so I thought I would throw together a little info sheet that might be helpful to you.


First of all, do not think you need to eliminate carbohydrates from your diet or cut calories drastically. That is a lie and it needs to die.

You can go to sparkpeople.com (A free website) and enter in your information to get a good guesstimate of the calories per day you should eat. I do not count calories, I think it is annoying and time consuming—but some people have good luck with it and this is a great resource if you like to. *a rule of thumb is to take your goal weight x 10 and add 300 calories on light exercise days, and 500 calories on heavier) so my goal weight is 130- on lighter days my calorie goal would be 1600 and on heavier 1800.

Where should you get your calories from?

It is lie that you can eat things like cookies, ice cream, french fries and look lean or muscular as long as you stay in your calorie range. If your goal is to look lean (not skinny, but have muscle tone that shows) then you should eliminate processed foods, sugar, and high sodium foods. Bodies at 135 lbs look very different based on body fat percentages, which directly relates to the nutrition you feed your body.

I highly recommend Tosca Reno’s Eat Clean books, there are several out, most recently one titled Just the Rules. I checked it out at the library, but you can buy it almost anywhere and is a great investment. She discusses the following outline in more detail.

Ok, so you need to be eating every 2.5 to 3 hours smaller portions. A good rule of thumb is to eat a lean protein and a healthy carb together. You can do fruit, vegetables (A lot of these, especially green ones), and healthy fats in moderation.


Examples:

Lean protein: chicken breast, ground turkey, ground beef, pork loin, non fat greek yogurt (plain is best and sweeten yourself with vanilla and stevia or truvia, both are natural sweetners), cottage cheese (1% milk fat is usually best), whey protein (I buy Muscle Milk protein at Costco for 40 dollars, good bang for the buck. There are better less processed proteins out there, but this one tastes good and is reasonably priced so we use it.), eggs (whites are better than whole)


Carbohydrates: 100% whole grain or whole wheat bread, old fashioned oats, sweet potatoes, brown rice, brown rice cakes, fruits (fruits best if fresh, or frozen... cannned not as good), whole wheat pasta, whole wheat tortilla. Eliminate white bread and white flour as much as you can, I still eat white flour in baked goods but I eat these pretty sparingly.

Vegetables: any, greener the better—best to do peas, carrots, corn in moderation

Healthy fat: avocado, nut butters, non salted nuts


Breakfast examples:

1.1/2c oats, 3 egg whites (garnish oats with a few berries and nuts, egg whites plain, with salsa, or veggies. (I have eaten this literally almost every day for over a year)

2. Scrambled eggs with salsa and whole wheat toast

Lunch:

1.Whole wheat tortilla, chicken breast cut up, veggies cut up, avocado and salsa

2.Chicken breast, broccoli, ½ c brown rice

Snacks:

1.Cottage cheese with fruit,

2.two rice cakes with peanut butter (1 tbsp each),

3.whey protein shake with fruit,

4.veggies and hummus,

5.toast with peanut butter,

6.boiled egg whites (3ish) and a fruit

7. plain non fat greek yogurt (sweeten like I said above) with homemade granola and berries



Dinner:

This meal is hardest because best to avoid carbohydrates at this time

Omelets, chicken breast, steak, stews, pork loin, etc. Basically pick a lean protein and vegetables


Right before bed good to take a couple bites of cottage cheese or drink a protein shake.


Exercise tidbits:

Stop doing 20 hours of cardio every week!! Lift weights, heavier the better! You will not get bulky, do not worry!

Cardio should be limited to 30 minutes daily outside of classes, and it is great to do your cardio as a HIIT (high intensity interval training) session. Go 1 minute HARD, 1 minute RECOVER, for the duration of your session time. You can vary the speed and resistance to keep this interesting and fun.

I would HIGHLY recommend everyone doing atleast 30 minutes of weight training out in the weight area at least 3 times a week. Ask me if you want some guidance here as well.


• Doing cardio will shrink your current body, but it will still look the same- just smaller. Lifting heavy weights will tighten your current body, making less room for fat and make your whole physique appear very different/better.


I am on facebook, you can find me and we can be friends on there if you have any questions, I also have a weight loss blog that I have used for the past two years... check it out if you are interested. http://www.poundpinching2010.blogspot.com/

Thanks for being in my class! I love you all and am so thankful for your friendships and that you continue to come and work hard week after week. I enjoy working out with you all so much!

Opportunities

I had a great night with my bootcampers last night. I love my class and the people who come week in and week out. They are all getting stronger and faster... sometimes even beating me in sprints. Which, sorta bruised my ego at first, but the more I think about it, the more proud I become.

I turned down some opportunities to work outside my home this past month. A few have come my way and although it was hard to say no, I feel like the best place for me right now, is at home with my main priority of teaching and loving my babies.

I have people come up to me all the time wanting training and nutrition advice. There was a time in my life, that I would have been the last person anyone would ask for advice like that. It makes me happy that people are learning how much I love the fitness and health industry and that I am bursting at the seams to share the information I have acquire along the road.

I am grateful for the people at the gym I have come to call my friends. I hope that as you make your journey in the healthy lane that you will always remember the people who have helped you along the way, and that you will be willing to share your knowledge with others as well. Just like it takes a village to raise a child, I believe it takes a village to maintain a healthy fit lifestyle. Sorround yourself with like minded, goal oriented people and like I tell my bootcampers, Don't you ever quit-- especially not when you are half way through. It's mental, push through it.

Make it a great week, do not ignore yourself and your "you" time as this month gets busy with the hustle and bustle. There is no time like today, to care for your body. It's the only one your gonna get.

Remember?

That time I told ya'll that nothing in this whole wide world was as important as my beautiful, eternal family?

It's totally understandable now huh?

Love.this.life.

Don't take it for granted.

You know you are hardcore when...

You put on a button up shirt from last year, and it is tight on your arms.

And you don't cry.

You smile with enthusiasm because baby, you got guns!!!

It's a great day at my house.