Volcanos

Totally wanted to skip the gym and hide inside all day due to the ferocity of my acne and cold sore
Seriously so so frustrated right now! I've been on acne meds for almost a month and eating clean and healthy ad well as exercise 5 days a week.
What the hell else could my body possibly want?!?! Its revolting and im sick of it!

Mamas back!!

I just kicked that stair climbers a$$.
My first sign that almost 4 weeks break from the gym was just what this girl needed. Every damn thing up in the club makes me smile.
Dumb bell rows with a 30# dumb bell...smile
Stair climbing not intervals 20 mins level 17...smile
Hammer curls cable curls....smile
Sweat dripping, wet arm pits, make up smeared....smile
Eggs and oats plain after....smile
Its a great day to be fit!

thumper

So i was driving at a busy intersection today and watched as a missionary (an overweight one) was pedaling as fast as he could to make it through a light behind his partner.  As i sat there i watched a lady yell out something derogatory to him and i was instantly so so upset. Like really, a tear came to my eye.
Why are people so cruel? Why would you ever waste your breath to say something, or anything for that matter that isnt kind.  I wanted to stop that lady and tell her to be kind and atleast the kid was out exercising.
Be nice! Be kind! Be happy for people and love them! We are all in this big crazy journey together ans we never know what someone else's story is. Be a cheer leader or stay in the locker room dangit!!!
As thumper would say if you cant say something nice dont say anything at all!

Cleaner Windows

"They aren't perfect, but they are definitely better babe!"
-Teri

Out of my mouth today at the end of my window cleaning streak I said that spicy little quote that I wrote in my journal and am thinking about placing on my mirror as well. After I said it, I realized just how insightful and profound those words really are, especially in regards to our fitness and health goals.

The whole round about way this thought came to relate to my personal physique goals is this: (please enter my brain here...) "Hm, I am not really that good at washing windows at all. Just like all the other things I am mediocre at. Why are there streaks everywhere? Meh, (Enter my outloud quote to husband here...'They aren't perfect but they are definitely better.' back to my head 'why is it so easy for me to accept that I am mediocre at many many things but yet I expect perfection out of myself with my food plan, with my workouts, with the way I look? That's so stupid. It takes years and years to put on major muscle (therefore having less fat... I didn't think that part I just wanted to explain why I am so obsessive over the muscle) why do I feel like I need to look like it today?! Everyday is one more step in the right direction if I will just keep moving.' DO DO DO DO DO DO!!!!- 'these darn windows totally relate to me! As long as I can look in the mirror at the end of the day and realize that I am not perfect today (or ever will be obvisously!) but I am better than I WAS, I feel content and happy and excited about that.'

Out of my head now ok!? (I know, I totally think like that, just like I wrote it-- tell me you do that too?!?! someone, anyone?!)

I am not perfect, but I am better than I was.


Obviously I have told you all before that I am a wife and a mom first, then a trainer second in life. I love my job and I love working with people and helping them reach their goals. But, I am not perfect in my training life. I am learning everyday how to be my best trainer and trainee while balancing that with being the best mom and wife I can be too. 


I mean ladies, it aint easy bein us! (Can I get a hell ya here?!)


We got a lotta hats to wear. There are so many things that pull our attention, good things that are deserving of our attention. I have sorta come to grips over the past few weeks that it isn't all about what I look like-- it is all about what I feel like, what I act like, and how I love like.


In all aspects of life-- aim for perfection, knowing that you will fall short because we all will. Just do your best to be better than the day before. Enjoy the ride of life because we really never know when it will all be over. Enjoy your training because you never know if you might get injured or need surgery and be down and out for 6 weeks or 6 months or you may even be told you will never train again. What else do you have in life that will fulfill you if that is gone? Enjoy your family dinners or your birthday parties-- what if someone you loved were taken from you? Enjoy life, it is meant to be lived with exuberance and zest! 


Find your priorities, and don't feel like you have to fit into a certain mold. Be you, because no one does it as well as you do. 

Mooned

Welp. I know you never tired of hearing the underwear/ potty training stories of the fit chick mom so....
Today bubba has strep throat and possibly hand foot and mouth so were hanging low at home.
He got a burst of energy and decided to "dance" aka twirl in the kitchen.  Of course me being me said stop you are going to fall.

What does he do?!

Turns around and pulls those cars 2 undies just below his bum and MOONS me!!! Laughing hysterically the whole time

Are you freaking kidding me?! How the h e double hockey sticks does he even think such a thing?!?!?!

Love that crazy boy and all the spice he adds to my life! P.s there is no mooning going on at my house unless a certain uncle who will remain nameless is visiting! :)

Motherhood

Is a blessing!  And a trial at the same time often times.
Today i have been taking care of my little man who has been under the weather since Saturday and this morning  i found out he has strep throat.
This afternoon he started breaking out with little bumps everywhere that ate itching like crazy and my big girl is now, running a fever so....
I cancelled clients ( sorry!) And i only got a short walk in myself ....and while i feel the extreme urge to go get my sweat on and throw heavy crap around - im needed here more than anywhere else in the whole wide world right now.
As i reflect on that truth, i feel really really blessed to get to have these two little kiddos for eternity. Its going to be a long week ahead for all of us, but we will get through and we will scratch eachothers backs as many times as needed to endure it!
Annnnnd tomorow ill be awake before anyone else so i can get an hour long aggression session in!

Funeral

I got to do an outdoor cardio workout today with my best workout partner, and four legged goldendoodle-- Belle. She is the best dog ever, seriously! If you have ever thought about getting a medium to large size dog, I highly recommend this breed. She is amazing.

We walked out on the hills today and as I walked to the 30 minute mark, ready to turn around I spotted the only thing that makes me happier than hills on a cardio workout-- stairs. And a lot of them. 55 to be exact. Belle and I decided to do 5 sets, being careful not to elevate my heart rate. I know that dog thought I must be crazy that I would walk down then turn around and go back up the same exact set of stairs 5 times, but she is loyal as they come and she would follow my off a cliff I am certain.

As we drove to and from our destination I couldn't help but notice that there were two separate funerals going on at the cemetery. I noticed that at one gravesite there were many many people-- maybe 50 and at another there were only 12 or so. Not that it really matters how many people were there but it got me thinking about my own life and the thought of "how many people would miss me when I am gone?"

I think it is a great way to be reflective, to think about that time in life when we will pass on to be reunited with our loving Heavenly Father. I don't want to get into all the heaven talk here and now-- but I am interested in having you think about this question--

Will you be missed?

As we go throughout our lives-- juggling really, all the things that we have going on. Family, work, church, play time, workout time, and all the other things we fit into our daily lives-- are we truly remembering to enjoy the journey?

That has been my motto from the get go-- let me help you find joy in your health and fitness journey.

I believe that we can live a fit lifestyle while enjoying life's moments to the fullest. I also believe at the end of the day, though I do really want to look good in my casket (haha, seriously though!)-- what is most important will be the relationships I have built and the lives that I have touched.

I hope that in our daily lives we can keep in perspective the things that truly are important in life and that we are constantly trying to improve ourselves to become the best us, we can be... and a long the way we are willing and able to offer a hand to help, and a shoulder to lean on to those who cross our paths.

If you are working towards your best self, remember that the people you surround yourself with can make or break you. We all need people to help lift us up and keep pushing us a long right?! Don't forget to be that person for the other's around you. Like Christmas it is often times better to give than to receive. Don't get so busy juggling, trying to do it all, trying to be the fittest, trying to be the strongest, or fastest that you forget to stop and enjoy a sunset, enjoy a giggle or a snuggle with your children, smell some flowers, read a good book or make out like crazy with your spouse.

Life is to be lived, it a journey of a million steps-- don't get so caught up in getting to the end result-- the best physique, the best career, the best house, the best "stuff" that you aren't able to enjoy every step that gets you to the end.

Find joy in your journey

Moms

Please don't take offense to that but all I can think right now is A FRIGGEN MEN!!

Please feel free to laugh your way through my potty training week of my almost 3 year old (did I mention this would not be possible if it weren't from my little hiatus from training at the gym right now?! Seriously, potty training is taking every ounce of energy I have!)

Potty training day 7 full time is today. We have gone a couple days with no accidents then Sunday there were two accidents, not to mention Saturday I had to clean up poopy cars panties, I mean undies at the gym daycare  (cardio bunny ova here!)

I feel like someone should give me a round of applause for NOT stopping at Maverick and buying 12 snickers bars and eating them, because I assure you-- that is what I wanted to do.

We made it through to now, Tuesday. No accidents all day yesterday or today-- and today he is even telling me "POOPING!!!!" when he has to go pee or poop. Whatever, at least he is telling me.

A few funny things about this are
#1 He obviously says screams"POOPING" when he has to pee or poop.
#2 He pees in the toilet after putting his hands all over the seat and moving his body from the front to the back to the front back to the back 500 times, he even can lean forward and put his hands behind his back like an airplane... "see mom".... ahhhh boys!
#3 He gets on the toilet to "pooping" and farts "HAHHH darted mom" Me: roll my eyes, "yes Bubba you farted." Then he gets down because he obviously doesn't have to "pooping" he just needs to pass gas. We get his panties undies back on "ooop POOPING!" has to get back on. We go through this process a few times, sometimes five not going to lie. I just try not to laugh because it really is funny. It's like the kid gets ADHD on the toilet seat for some reason
#4 After he does pee or have a bowel movement, he gets off and flushes the toilet and sticks his head as close to the seat as he can get it and yells, not says--YELLS "BYE BYE POOPIES!!!" As I cringe about all the effing germs that are on his hands and about the bodily waste that is flinging up into his face from the toilet flushing. I am a bit OCD about germs, he is going to put me into the grave early.
*I CAN NOT WAIT TO SHOW HIS FUTURE WIFE THIS POST! FOR ALL THE H_E_DOUBLE HOCKEY STICKS THAT BOY PUTS ME THROUGH, THIS WILL BE SUCH SWEET REVENGE!!!!!
#5 This is getting less funny as I type this, and listen to him cry in his room because he is supposed to be in bed...He has figured out that if he doesn't want to do something and he yells "POOPING!" he gets what he wants, and I forget what I told him he had to do before the bathroom came into the picture. Example: dinner, he didn't want to finish the turkey burger I told him he had to before he could get down... well well, what do you know, all of a sudden "POOPING MOM!"  so off we run to the bathroom. Right now, bed time.. he yells "POOPING!" from behind his child proof locked door and he hears me run to his door to let him on the toilet. This was cute the first three times but now he just reminds me of the little boy who cried wolf and I am about to be the friggin wolf that eats the naughty little boy for dinner!

So, this is potty training a boy at my house in a nut shell. The time off from the gym (week 3 of 6 now) is serving us well, we will get this little buggar potty trained and only have to interrupt the daycare ladies peace for 45 minutes instead of 90 each day.


I just want you to know, it is really hard to be 100% dedicated to a fit and healthy lifestyle whether you have kids or not-- but kids in between everything else sometimes is just freaking exhausting!! BUT, it IS worth it. (both haha kids and having  fit life!)

Deeelicious Summer Drink Idea!

Hey friends, I have lots of blog post ideas a brewing up in my head-- as I have always done some of my best thinking during cardio, and that's all I am able to do right now!
I wanted to share this with you before I forgot. My husband and I loved it and the kids even wanted in on some of this action too. I got the idea from Big Jon to help with sugar cravings

1 can diet (7 up, sprite whatever)
1 stick of crystal light any flavor

Mix those together in a cup and then add crushed ice!

SOOO yummy, I tried the pomegranate and it was just enough sour/sweet to really satisfy my desire for something sugar! Tell me if you try it what you think.

Vacation!

The kiddos and I got back from a little get a way to see my family back in the midwest this past week. I swear I am feeling older and older every day because it is taking me A WHILE to recooperate. I have been exhausted trying to catch back up on sleep since we have been home. 14 hours in a car, wiped me OUT!

You know what I haven't been doing though? Playing catch up with my weight! It is even steven and I couldn't be happier... I was worried about going to Gramma's (aka chef Gramma) for a month before I even left because she cooks and bakes for every.single.meal. And I love everything she makes. I was worried this was going to cause a wreck to my waist line but I got this email from my boss (Big Jon) in his monthly newsletter he sends out...

5 Reasons People Gain Weight on Vacation

Vacations are a time to get away from the grind of everyday life – to indulge mind and body in relaxation and enjoyment.

Unfortunately all that indulgence typically leads to a pound gained for each day that you're away.

To help you combat these unwanted pounds, I've identified the 5 main reasons that people gain weight on vacation, as well as your strategic plan of avoidance.

Reason #1: Not Having A Plan
Let's face it, the vacation mindset is a set-up for gaining pounds. Your priority is to relax, and for most that means eating, resting and forgetting the gym.

Your best line of defense is to keep your fitness goals at the forefront of your mind.

Your Plan: Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two.

The simple act of bringing your fitness goal to mind before leaving on your trip will greatly reduce your chances of coming home heavier.

Reason #2: Indulgent Snacking
There's nothing like a vacation to cause you to throw all caution to the wind with indulgent snacking.

Ice cream in the middle of the day, frozen coffee drinks topped with whipped cream, salty bags of chips and even a visit through a fast food drive thru.

While these snacks may be fun, the damage will quickly catch up to you.

Your Plan: Approach your trip with the strategy of indulging with control.

If you really must have a sweet treat, then make it small and follow it up with a balanced, protein-filled meal.

Another way to reduce indulgent snacking is to bring along your own healthy options.

Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat jerky are a good start.

By filling up on these healthy snacks you will end up eating less when presented with a sweet or salty treat.

Reason #3: Forgetting Portion Control
You have no choice but to dine out while on vacation and whether you're visiting 5 star restaurants or fast food diners, you're going to face the same problem: large portions.

While the easiest thing to do with a big plate of food is to simply eat it all—you are on vacation after all...right?—that isn't the best for your waist.

Your Plan: Decide here and now that you will not indulge in large portions.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat.

This gives you no choice but to eat a healthy portion.

If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Reason #4: Eating Too Late
Who really wants to go to bed early while on vacation? The days stretch long and undoubtedly end with a nice big dinner.

All these calories, eaten right before bed, will quickly land around your waist.

Your Plan: Simply stop eating 3 hours before you go to bed.

This easy trick is especially effective while on vacation.

So skip that late night indulgence and wake up looking and feeling great.

Reason #5: Not Exercising Enough (Or At All)
Oh, groan, do I really have to exercise while on vacation?

Yes, you do! That is if you want to look and feel younger and more alive.

Too often exercise is looked at as work, but vacations are the perfect time to really enjoy a good workout.

You won't be rushing home, trying to squeeze in a few minutes at the gym, but rather the vacation workout can be a relaxing and enjoyable experience.

Your Plan: Look at vacation workouts as a treat, and make it a priority.

Here are some ideas:

• Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine, so make good use out of it.
• Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.
• Make a conscious effort to be active everyday. Go on a brisk walk after your day's activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit.
• Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – it's easier than you think.

Cut Your Carbs

Vacation days are notorious for carb-rich meals, and it's a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing to eat one carb-less meal each day.

• Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries and pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
• Lunch: A great carb-less lunch is a salad with lean meat. It's so filling and satisfying that you won't even miss the bread.
• Dinner: Since you're on vacation, you don't want to feel deprived, so dinner is the hardest meal to go carb-less. But if you've indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

(it's me again now, I can't change the font back...)

I also saw a post from a friend that was on a CRUISE, with her goal to come back the same weight as she left. I sorta figured these were SIGNS from above, challenging me to be my newest best self while I was away. 

So I made a plan, in the car (14 hours remember?!) where I would be tempted with junk-- I came prepared with nuts, dried fruit, rice cakes, and protein shakes. Then at Gramma's I went to the grocery store with my dad (who is also contentiousness about what he eats and exercises every day!) and we stocked up on clean foods: oatmeal, egg whites, greek yogurt, cottage cheese, chicken breasts, fruits and veggies) I stuck to my every 3 hour clean eating plan and avoided carbs at night except for when I really wanted to indulge-- which was two nights, one pizza night and one gramma home made from scratch chocolate cake night. I loved that cake, and I enjoyed the pizza-- guilt free because I had prepared and planned it into my life. We also went for an hour long walk each day that I was away (I think I forgot to mention I am suspended from the iron for another 4 weeks, 6 weeks total... and YES it's killing me.. I miss it, the iron calls to me each day as I walk on the dreamill, or climb the stair demon)


I came home and was pleasantly surprised to see that I was not my weight that I left at-- but down 2 lbs! This is a big deal, because in my old life-- a vacation of any kind would put me back weeks in regards to my fitness and weight goals. But the new me, the new me plans for exciting events so I can indulge, but I have also learned to cook and eat healthy clean foods that I enjoy, so I can stay on track with my goals. 


So, friends. If you are reading this and you are about to go on vacation-- I assure you that it IS a sign, that you TOO can be on track while on vacation and still enjoy your friends and family's time together. All it takes is a plan, preparation time, and the desire to be your best self-- no matter where you are!

Strong Currents

Tonight the kiddos, goldendoodle and I went for a walk on our local (short) walking path that has a river flowing through the middle of each side of the path. The kids were playing tag and running and having so much fun outside being active. I felt horrible because the poor dog had been cooped up in the house during our 6 day vacation and my husband worked, literally, the whole time we were gone so we figured we absolutely HAD to get her out for some exercise today.
We took Belle for 3 laps around the river on the 2nd lap my 4 year old yelled for us to come back and check out the ducklings. They were down towards the end of the river part we could see, getting close to the fast current. All 4 of us stood there and watched the 7 or so ducklings (They were definitely kid ducks, but not little baby ones). I noticed that they were swimming awfully close to that current and then all of a sudden, swoosh-- the current grabbed one by one and pulled them underneath the bridge...the ducks were flapping and resisting as much as they could- but the current was too strong.
I couldn't help but relate this to our own health and fitness goals.
First of all, where or where was the mommy duck? Why wasn't she keeping her little ones safe from the swift current? Just the babies were there and even though it was obvious they knew how to swim-- they had let themselves get to close to the fast water. What about you, do you have a trainer? I know you know how to exercise and eat right, but are you actually doing it? Do you have someone leading you who actually is doing the things they are telling you to do? Do you have someone you feel confident knows not only the book knowledge but the practical lifestyle knowledge of living a fit life too? Some of us do better when we have someone to be accountable to-- whether it is a workout partner or a trainer. I have been amazed at how many people in the last week have emailed me in regards to online training. People do well with a plan layed out for them (something that is doable for a lifestyle, remember we hate the word DIET here.. DIETS die), and with someone to check in on them. Can I help you there? Can I help keep you away from the swift water?
Second I related the swift current to that of our diets. We all know that we need to eat clean. We need protein, we need complex carbohydrates, vegetables, a little fat, and a little fruit right?
 Do we need sugar? Do we need alcohol? Do we need greasy fast food?
No, we do not. Those things do nothing for our physical bodies, they do nothing to increase our performance, they do nothing for our waist line besides expand them. It is ok to indulge in them every now and again, as long as we truly do it only every now and again. Let's be honest here though (that's how I roll) how many of you can say you only eat dessert (candy, cake, cookies, ice cream, processed treats that you buy for your kids count here as well) one time a week? Or drink your favorite drink once a month? Or stop by the drive through twice a month? Typically speaking, sugar, fatty fried foods and alcohol are a FAST moving current that once you get close to it, they suck you in and they throw you through the river fiercely and fast, and all of a sudden you look at yourself in the mirror and you realize, you look exactly like that cheeseburger/chocolate cake/iced coffee/martini. If you can not eat and drink those things one time a week as a treat meal-- you need to avoid them until you have more control. Who can help you determine if you need to limit more or indulge more? Who sends you a random text message during the week asking you how your food plan is going? Well, if you are reading this and you are my client-- you can say that YOU do have this. Because I DO check in with my clients regularly and I want to know how it's going.
Don't let that slippery slope of indulgences pull you under the water. What feels worth it in the moment isn't always worth it later on. Don't let moments of weakness pull you under, have a plan and arm yourself to be successful in your healthy fit lifestyle.
Whether you think you can or you think you can't-- you are right. I KNOW you can do this, I KNOW you can be successful and you can determine who you are going to be for the rest of your life by the decisions and choices you make today. The thing is, YOU have to start believing in your success too! Let me help you find joy in your journey to get there.

Just do SOMETHING

Sometimes it feels like getting the body we want, looks and health wise is so overwhelming doesn't it? There are all these books out, every single one claiming to have the TRUTH! Each book has a set of rules that you absolutely have to follow in order to finally get thin-- and if you break those said rules-- you are a freaking cheater!! You have low self control and you should be very, very ashamed of yourself. And then there is the exercise. There are a million programs out there... kettlebells, TRX, crossfit, yoga, strength classes, cardio equipment for days and even those free weights! I mean there is so much out there. And every program says you need x amount of this, x amount of that, of course you have to stretch, make sure you get some yoga in and when you calculate that all up in your head, you are exhausted just thinking about the 3 hours per day you must devote in order to finally get the body of your dreams.

I used to be that person. I used to be that person, and I would ask a million questions about every exercise I did-- "should me toe be pointed or flexed?" "Should I run fast, or slow?" "Should I run?" "Should I keep my back straight?" "I better get my yoga in... (I hate yoga) or my 2 hours a day working out wont amount to anything... I have to do it all!"

Holy hell there are just a lot of things to think about huh?

Well, I am going to let you in on a secret-- that's what the people who are taking your money WANT you to think! The people authoring all those books, your nutritionist, your trainer, your supplement junkie... some of the people that are collecting your money want you to think you have to have them in order to be successful. Hell, I want you to think you need me, in order to be successful!

But, I want to teach you the tools to HELP yourself and then send you on your merry way, reaping the rewards of your referrals, and their referrals, and their referrals....

The cold hard truth is this, and it has been said by many a people before me and it is this-- you don't need any of that. You don't need to read this one certain book, or have this one certain operation, or have this specific trainer.

You need to eat healthy clean food, (Great easy to understand article on this here), you need to exercise (I can help guide you there!!), you need to drink plain ol water, and you need to get some friggin sleep. (If you are reading this and you only sleep 5 hours a night!!!!! FIX THAT PRONTO!!!!!!!)

Here's the other thing, you can't fix all these things at once. You can't just start eating 100% clean, exercising like a bad a$$, and become your best self all in the same day ok? (Some people can, but most can't-- for most of us it is a journey). Once you have one good habit down, add another one, and then another.

Start somewhere!

I hear time and time again-- I do not have time to exercise. Yes you do. You are full of crap if you think you don't have time to exercise. You may not want to make the time to exercise, but you do have the time-- maybe it just isn't a priority yet. Please stop telling everyone who does exercise that you "just wish you had the time." (It's insulting... like I am not busy or important because I DO have the time... bull shiz! I just carve out the time in every single one of my 6 days to make it happen. Yesterday, I had a 3 hour appointment, and because I was too lazy to get up before that 830 am appointment, and I had an appointment scheduled for 2 pm, I knew I only had a window of 60 minutes to get it in. Hell or high water, I was going to get it in. On the way to the gym, yet another detour-- called life happened and my time was cut in half... now only 30 minutes. I swerved in front of oncoming traffic and flipped a u turn and headed to the track. 30 minutes of heart pounding cardio, done (running intervals, walking, bleacher running). Do I tell you this to brag? No, I tell you this to remind you that you don't have to have 60 or 90 minutes to do a workout-- you just have to freaking bust a move and do something.

Second issue, I hear time and time again. Eating healthy is expensive. Well, I won't argue with you there, but Ill ask you this... how much money do you spend at McDonalds or Blimpie or Applebees per month? How much money do you spend on medical expenses every year? Have skin issues, have stomach issues, have head aches, have low energy? A lot can be traced back to the food you eat- the way you fuel your body. I promise you that eating clean, nutritious, filling foods at home will cost you less money in the long haul than eating out or feeding yourself processed chemical crap.

Third issue-- I can't afford a gym membership or a trainer. Well, you obviously have the internet, there are a million free resources online for workouts. I ran a bootcamp for 18 months with the highest weight being used a 20 lb bar and 10 # dumb bells. And you live on a street just like I do, there is a track less than 30 minutes from all of us. Workout at home, exercise outside. Especially if you are just starting out, you don't need to go pay 500 dollars for a gym membership-- you just need to start moving and keep doing it.

Consistency is key with anything. You didn't lose 5 lbs your first week? What are you going to do, go eat a box of doughnuts? Don't lie, I know people do that because I myself have done that. It happens. Weigh in, not what you thought, well then I'll sabotage myself. Stop doing that!!! You have to keep doing the right things for a long time to get the desired results. It just is the way it works. A million things play into that stupid number on that stupid scale, which is why I recommend everyone take their measurements (arm, belly button, hips, and thigh) and take progress pictures. You can SEE things that don't always show up on the scale.

Lastly, be patient with yourself. No one is an over night success story. Anything worth having takes work. I am not talking about a magazine picture body (reminder!! Those are models that are very hungry the day of their shoot, and they are airbrushed!!), but YOUR best body is going to take you some time and some work to achieve. It will be hard, you will mess up, you will want to quit-- but the blood, sweat and tears it takes to mold your body into what it is capable of, will be so sweet in the end-- I PROMISE you that.

(Did you fall down into a box of candy? Did you miss a workout!? Nobody cares and neither does your body... hop back on track and do what is right!! One mess up doesn't ruin a body, it is continuous mess ups that ruin a body. Keep your chin up and keep on keepin on.... It DOES get easier!)

Have questions? Need some guidance..... shoot me an email, I'd love to help!

Dinner Idea

So I sorta took a meal idea and made it my own this week after I found it on this other blog I read... Hey Joob.

I made this and called it a Chicken Fajita Taco Salad

I cut up 2 chicken breasts and seasoned with Mrs. Dash Southwest Chipolte 0 calorie 0 sodium seasoning. I cooked that for 5 minutes or so in a skillet and then threw in some onion, bell pepper, mushrooms, zuchini and squash.
I layed that on top of a huge bed of spinach, cherry tomatoes and a bit of avocado. Added 2 tbsp of salsa to the top and VIOLA..... 15 minutes later I had a delicious, nutritious dinner the whole family loved! (Ok, truthfully, I loved it... hubby was tired and said it was "meh, good." 4 year old wanted it in a taco shell with no veggies at all, and Bubba the 2 year old ate it like his sister of course, with plain spinach on the side.
Crazy kids!) But, I assure you it was super amazing!

Hey You

just wanted to remind you........

you are what you eat!

And we all got excuses, none are good enough for not making your health a priority.

So choose to live. Make it a great week!

Cleanse

Cleanse has gone well for all of those who are dying to know! It is over tomorrow and I feel like it has been a really good reset for my mind and body. I am ready to go back to my ol meal plan, missing rice cakes with peanut butter like crazy and some old fashioned oats with egg whites!

I haven't lost a ton of weight, I did poo, like a lot the first few days but now all is just "regular." I am maintaining about 133 lbs and with each passing day I become more and more ok with that.

I had some major swelling in my tummy from the excess junk I was eating, and that was really making me whig out. But-- when I see now what I look lie at 133 I am totally ok and even dare I say, Happy?!

Teri, what does junk do to your body? It makes it look junky!
Teri, how do you feel when your body looks junky? I feel sad!
Teri, how do you feel when you realize that you are 26 almost 27, have a body fat of less than 18% (I don't know what it is but it is definitely less than that), wear a size 5 pants, and your medium nike shorts are too big? How do you feel when you remember you have two babies that are more important than what you look like 24/7? How do you feel when you allow yourself to indulge in moderation and stick to a healthy plan the rest of the time?
I feel happy about all those things.
Teri, how do you feel when you do your leg workout and see crazy a$$ leg definition all through your quads? How do you feel when you lift 25# dumb bells for shoulder presses? How do you feel when you max out a stair climber? How do you feel when you go for a run and don't want to die? How do you feel when your kids want you to chase them, and you can kick their butts in any ol race? (haha, shut up I know they are only 2 and 4!)?
I feel good about those things.
Teri, how do you feel when your husband wants to make love to you every single.damn.day.of.your.damn.life?
Uh, still deciding on that one.
hahahah just kidding! Kinda!
that's another blog post.
Teri, how do you feel when you go to the water park and wear a tankini swim suit, that covers your tummy that you do not love, but accentuates your legs and shoulders and tatas that you do love?
I feel good and happy and proud.

Ok, I am done. But it's a valid point right? All those things are so so important, yet I have let the reflection of my stretchy tummy, or the number on the scale rule my day. Whether I am going to be happy or sad. Super silly when I write all these other things out that do make my heart smile, and do make me proud of the hard work I have accomplished to build the physique that I have TODAY! I will always be a work in progress in regards to my physical, mental, and spiritual progress... but it's a journey right? We aren't expected to be perfect, we are expect to try our best, learn from our victories and our trials, and PROGRESS into the people we are destined to become.

Tell me, what things make you happy on the inside? What are you proud of TODAY?

Shifting Gears

The past week I have really come to the conclusion that I am a little bit of a crazy lady up in the head. I don't want to say I have struggled coming off of competing. That seems so "normal," so "everybody says that." To be honest the more I articulate how I feel and the things I am doing and saying the more I realize I have been using one big excuse after another.
"I was so restricted so long."
"This makes me happy right now."
"I am a mom, I have to find balance."
the list goes on, there were more. I have talked before about my internal dialogue between the angel on the right shoulder and the devil on the left. I think how I want something so so bad, yet I know I shouldn't have it. I know the scale will go up, I will feel guilty. I mostly refer to food only as I have come off of contest prep because the training isn't an issue. I love to sweat, I love to lift heavy things, I love to feel the endorphins, I love to push my body.
Food has become a crutch, it has become something I use to stuff my feelings. I don't even know what else to say it has become, besides out of control. My relationship with food is not good and when I honestly think about it-- it has always been this way. I have used the excuse of competing, but that is all it is. It's an excuse. I have always loved "bad" food, and I have always tried to out run the inner fat girl by keeping the junk out of my life, but eventually it always has caught up to me and I have always felt sad after the inner f.g. caught me and I had a "slip up."
I'm so sick of these words!!
slip up
cheating
on track
bad food
good food
Seriously. Sick of it.
This is where I think my issues are really lying, and I think where they have been since (honestly my first memory is 5th grade of these issues). No, I dont have an eating disorder. I eat, I don't throw up, I don't kill myself at the gym after I have eaten some bad food (food that isn't on my plan). I just have some weird hang up with food and what it is to me. Addictions. I have food addictions I guess. I could go see someone to talk about these said issues, but instead I am too cheap and I think I can work on them in little ways on my own. So for now that is what I am going to do.
I have a new plan. I am type A planner girl and that's what I do. I make plans, outlines, and lists.
I started a cleanse today (I HATE cleanses, fyi) but Jon recommended it and I feel like his reasons were valid points. My body needs a little down time and a little reset. It isn't a starve yourself cleanse or take weird supplements cleanse. It is a fast today (I am a little hungry, and super tired) with lots of water, tomorrow I will have fruits all day, veggies the next, and then a combo of protein, veggies and fruits the next 4 days. I just need a fresh slate and this is where I am getting it from, along with the mental makeover I feel like I have come to grips with and am working on.
I like to eat every 3 hours, mostly because I am always hungry. There is a lot of research out there on intermittent fasting, paleo/primal, 4 meals a day vs 6... but what I feel like works for me and is going to work for me is 5-6 small meals a day. My calories are about to go up, quite a bit. But not in that crazy, macro counting obsessive way. I calculated some numbers based on Kyra's post and I see that my caloric intake should be around 2000 a day. That seems really high to me but when I take into account what I have been eating and the cheats that have been slipping in I realize that I am obviously at that number or higher anyway. I feel like some of the out of controlness is coming from the fact that I am restricting myself, even on healthy foods to stay in a low range of calories. I think, when I am honest with myself if I can increase these calories with good, clean, nutritious ones-- I am going to be better off than ever. I think I am going to FEEL better than ever.
So my new meal plan looks like this.
When I am hungry every 2.5 or 3 hours, I will eat. I will eat something healthy with a mixture of protein and complex carbs and healthy fats.. .and limiting my carb sources to early in the day, with out freaking the heck out if I, GASP, eat a yam with dinner.
I am not competing anymore. I am a woman, mom, wife, athlete and trainer. I want to look fit, be fit, and be healthy. I don't have to have a 15% body fat (although I wont lie, I want to have a less that 18% body fat from here to eternity), but I do need to be using fuel for food, I do need to be practicing what I am preaching, I do need to remain a nice mom-- which means finding the balance of happy with my food, happy with my workouts, and happy with my reflection.
The reflection, is tricky. The naked reflection is really tricky. I always look straight at my stomach in the mirror. Why? Why do I do that? My stomach is not my best asset. But, I have really nice legs and butt. So there it is. I have got to stop focusing on my stomach when I look in the mirror. It is never going to have abs. Even on the stage my abs weren't popping. I can't maintain the stage look and I would be miserable if I continued to try.
So I wont.
I want to keep building lean muscle, because I love to lift heavy weights, and I do love the way muscle looks on me. That's my goal. Enjoy my workouts, cut the cardio (I have still been doing 60-90 minutes a day) in half, and eat clean.
Train dirty, eat clean, and let my mind and my reflection heal. I have a family to take care of and they need to me to be kicking around for the next 50 years, what better way to do it than that? Eat clean, train dirty, and be happy.
I think I got this.
I think I am ready.
It's going to be a great week.
How do you feel? Do you have food issues too?

My Hero

is YOU, friends!!

A popular trainer from the Utah area posted on facebook this week that his role models in the fitness industry are us! The every day Janes. The moms, the working people, the REAL people who are doing real life things to pay the bills and are trudging forward in the trenches doing the healthy fit lifestyle too.

I loved him A LOT more after I read this.

I think it is probably hard for everyone to do this day in and day out. Eat clean, lift weights, do cardio, drink water, get enough sleep.

But maybe, just maybe it IS easier for people who make a living doing it.

Today I was an early morning alarm clock, a breakfast cooker, a hair stylist, a workout queen, a potty trainer, a bus driver, a baseball game watcher, a dish washer, a nap enforcer, a dog walker, later I will be a personal trainer, a listening ear, a role model, a cook, a sex slave (haha that was just to be funny!!!), a house cleaner, and hopefully at some point I'll get a shower and get some make up on too.

Other days I am 50 other, different things.

And every day you are 50 different things. We have a lot to balance and being healthy and fit adds another couple of hours to our routines each day. While I think we are more proficient at the 50 other things we need to do or be because of our healthy lifestyle, it still isn't easy.

It's a choice. We know that, anything worth having is not easy.

You are my hero. You keep me coming back for more blog posts, you keep me learning more improving and making my business grow-- and me as a person grow.

Thank you. Thank you for all you do and for being amazing. Balancing it all-- you, YOU are my hero.

YOU are beautiful

http://beprettythinkpretty.blogspot.com/

http://www.busybuthealthy.com/2012/05/14/fit-but-unhappy/

http://www.thegetinshapeworkoutplan.com/when-cheating-is-worth-it/

http://jen-fits-playground.com/?p=2271

http://www.emilyzaler.com/apps/blog/



Hi Friends,
Thought I better update ya'll and let you know that I am so appreciative of all of you that have reached out and given me some encouragement and a listening ear (or offer of it!) over the past few days since my post. I have been doing a lot of reading, a lot of pondering, and a lot of processing since I posted and I am happy to report that I am feeling much better and much more 'my old self again.'

This week the blogs I posted above have touched me in one way or another and because I appreciated the perspective, I thought what the heck... you guys might too, so I bookmarked them for you. I only "know" one of the authors but I thought all of the posts were relevant to many of us in some way or another. Take what you can and apply what is useful to you in your own life.

I have gotten on track with healthy clean eating since yesterday morning, and have gotten two really great workouts in. I have my schedule for the rest of the week and feel confident that I am on my way back to regular 'ol life. I feel confident in my abilities to master health and balance.

This week I have been reminded on several occasions how lucky I am to be a mom, wife, daughter, sister and friend-- and how those blessing should not be taken for granted. I read a inspirational post today that said "we don't really start living until we realize that we can not take a day for granted." I do not know when my last day with my children or my husband will come-- and I had better start taking better advantage of the time that I have, and not be moping around or spending unnecessary time fretting over an extra calorie or an extra carb. In the grand scheme of things those are such small matters.

That is not to say I plan on going nutso and continuing to eat out of moderation. That is not ok in anyway shape or form and does go against everything I have molded myself into over the past few years. I believe that I can balance healthy clean eating, healthy reasonable exercise, and maintain a physique I can be proud of. 13% body fat is not realistic but 16 or 17% is, and that is my goal.

Yesterday as I was spending some time doodling, thinking about my stomach and how totally obnoxious it is to me that the only way I can be semi-satisfied with it is at such a low body fat percentage... I thought how ridiculous I was being. I have many other assets physically, spiritually, emotionally, and intellectually but for the sake of this blog.. (I am referencing physical). I wrote them down. I pushed my stomach issue aside and wrote down 4 things that I am proud of and think are beautiful and much better than average.

I can think of one thing I don't quite hate, (but it's close) and 4 things that I don't quite love (but almost).

What the hell am I whining about?!

I am done. I choose to look on the bright side. I choose to value the things that are positive and good about myself, and I choose to try my best to ignore the things that are out of my control. Worrying, stressing, trying to figure out the exact combo of crap that will make it less bad... it's over.

It's done.

I encourage you (clients too) to stop spending time thinking about the area you hate. Start dwelling on an area that is great and beautiful. Recognize that we all have beauty is us in many different ways and stop being afraid of being great. Stop!!

You are amazing, you are beautiful, you are strong (WAYYYY stronger than you think you are!), you are capable, you are gifted, you are YOUER THAN YOU and TRUER THAN TRUE!

And so am I.

Let's be great, let's aim high and be big. Let's work hard and stop allowing the little negativity to bring us down.

You are beautiful.

Mother's Day

Happy Mother's Day to all my beautiful fit minded mommy's like myself out there!! It is not easy to be a mom and balance the fit lifestyle day in and day out with all the many things we have to do to make our worlds run smoothly...so if you are managing it, I say kudos to you. Recognize the good you are doing for yourself and the positive example you are setting for your families of what a fit healthy lifestyle means.

I had an exciting weekend. My mom got re-married yesterday and today was of course, a mother's day celebration. What does that add up to? FOOD, food, food.

I really stayed on good track Monday through Thursday last week but, Thursday life started getting a bit busier than usual and I felt the pressure of a hectic day-- and my eating went to heck and a hand basket to just put it like it is.

I am having a hard time transitioning to real life. I am having a hard time making a decision as to who exactly I want to be. Granted, I am a wife and mom first (my highest most precious priorities) but I am a personal trainer and advocate of health second. I am passionate about all four of these titles.

The problem I keep going back and forth with is-- I L.O.V.E food. I have a fat woman on the inside of this smaller body and I love to eat. I get excited about a dinner out, a bbq, wedding cake, cookies, mexican food, or an ice cream cone. I genuinely get excited. I think in one thought that I don't care that much what my figure looks like, I enjoy food and I want to enjoy eating it with people. I am sick of being the "one" who "can't" have anything, ever. But in that exact moment that I say that while I am indulging in not one, but two bowls of ice cream... I feel embarrassed to be eating that. I feel like I look fat, and I feel like people think I look fat. I do not want to step foot into my husbands work because I don't "look" like a fitness competitor/personal trainer, and I tried to wear the loosest dress I had to church today in hopes people wouldn't notice I have gained weight.

That is not a good sign. I feel it is a slippery slope that if a client told me, I would be waving red flags around racking my brain trying to figure out how to help my client see their beauty and how they "really" look. But we aren't talking about them, we are talking about me and I feel nervous about these feelings I am having.

People are asking, how is it going? I am not lying I am telling it like it is, it's hard. I just hate it because I want this to be easy. I have been changing, evolving for over two years now. My new lifestyle should be more permanent and easy to follow, shouldn't it?

I have read that it never gets easy. It's always a choice.

I think the #1 problem I am facing is this cold, hard, truth--

I am a recovering addict. I am addicted to sugar. Like an alcoholic or a drug hooked person (What is that called? oh yah, a drug addict-- duh) I do very well as long as I stay away from my drug. Sugar. If I do not indulge in one, I am safe. But the moment I eat one of absolutely anything sugar... it is a freaking slip n slide down the biggest mountain you can imagine... I just can not stop and I eat it all, anything within sight-- until I feel sick.

I know I should put it out there that this is easy for me. I should say I can have one treat and stop. I should say and believe that I can do all things in moderation. But over and over again I am proving myself wrong. It isn't that I want to be the girl who nobody wants to go to the movie with because I CAN'T eat anything there, it isn't that I want to be the person who says no to a dessert party because I CAN'T say no to the cake without being pissy and wanting it. It isn't that I want to be this person. I just am that person.

I could choose to not be, but then I choose to gain 30 lbs and I now realize that, because it isn't possible to out train that shitty diet... I might as well at that point stop working out because I am doing it in vain. I could be that person. But I would be sad. I'd be sad when I walked, I'd be sad when I took my kids to the park and felt exhausted. I'd be sad when I looked in the mirror and saw my reflection. I'd be sad when my husband wanted to make love and I didn't want to because I felt fat and don't want him to see my stomach.

It all comes down to choices and anyone who tells you these choices are easy is a freaking liar and I'll say it to their face. I am not a fitness model who pays the bills on my physique (maybe it IS easy for them, but they make a living eating 100% all the time), I am just a real girl who takes care of their family and wants to be the best most fittest version of herself she can-- without making herself feel crazy.

So, all of my weight loss challengers, all of my clients who told me this week they were going to work hard to make up for "it" whatever "it" is to you, in the gym this week. I am going to tell you the cold hard truth-- you can't. What's done is done and you have to do better on your nutrition and you can't out train a bad diet.  I am working on being a better example for you, I can't expect out of you what I can't do myself right? Well, I know you know WE can do it. We have to choose to do it, and tomorrow, next week or "Monday" aint gonna cut it. It has to be now, in this moment.

So let's make the choices. The hard choices. Let's pick the higher road, the one that leads us to the end result we are happy and proud of. Not the easy road that makes us feel happy "in the moment." Keep working hard, aiming high, doing your best. And as Tony Horton would say "forget the rest."

Help!

I had 3 fabulous clients at the gym tonight.

Have I ever told you how much I love my job? Like seriously, I am in love with it. I *might* love it more because I don't HAVE to do it, I choose to do it. I *might* love it because I get to meet with super cool people a couple times a week and chat. I *might* love it because I get to watch people who feel like they can't, figure out that they CAN!!!

I think the third one is where it is at. Client #1 walked in tonight in work clothes, looking MUCH much smaller than she did when she first came to me a month ago. Like seriously, looked small and cute and in style in her work clothes. Client #2 walked in with a WAY smaller midsection, and was seriously busting out exercises she could barely do a month ago. Client # 3 walked in looking sad and a little sleepy but was physically looking small in the midsection (I saw her upper abs although she argued with me about it)!, smaller in the legs and butt and she was most definitely energized and happy when she left. I laughed out loud at least 6 times tonight.

I am here to tell you, YOU CAN NOT ALWAYS SEE THE PROGRESS YOU ARE MAKING! THE SCALE DOES NOT ALWAYS WORK IN YOUR FAVOR!

You are lifting weights? You are building muscle. You are shrinking your body.
You are eating nutritious food? You are fueling your body to perform at it's peak. You are shrinking your body.

My clients are making amazing progress, they are getting smaller, losing inches, losing pounds, gaining strength and each and every one of them are gaining confidence in themselves.

Dude. That's so priceless.

I wont lie. Sometimes they say things like "I hate Teri, I hate Teri." to which I reply "I love Teri I love Teri", and command 5 more deep squats, or 4 more step ups. I push you to your limits, because you CAN do so much more than you THINK you can.

I can take it, I can handle the hate because you know what... the minute they leave the gym and feel the energy rush from a good sweat session, I get a text that says "I feel fabulous." Sometimes they hate me when they have to pass up a piece of cake in the middle of the week, but when they get to Friday and they weigh in and they are down another pound or 2, I get a text that says they love me.

You know what? Healthy living, healthy eating, a regular exercise program is not acquired in a month. It takes months. It takes years. You will never wake up and think to yourself "wow, I have arrived. I can stop working on this." It is a constant choice to make the good choice. And sometimes, we screw up. Sometimes we skip a workout, sometimes we get sick, sometimes we accidently eat  a piece of cake (or even 4!) (I've been there....) in the middle of the week.

Stop stressing. Realize that you are human and each meal is a new opportunity to make the best choice possible. Stop thinking you have to do everything on your own. We all need help. There are a million and five people who helped me arrive here, today. I am not "there" by any means, everyday it is a new decision to be my best self and every day, people help me. I want to help you too. I want to help you realize you are capable of so much more than you think you are. I want to show you that you can CHOOSE who you want to be, what you want to do (a race, a competition, a contest), and how you are going to look. We all just need someone to help guide us from time to time.

At the end of the day though, I can't put the food in your mouth or take it out. You have to be dedicated, you have to decide this is what you want and be willing to make sacrifices to get the outcome you want.

Nothing worth having is easy.

Nothing worth having is easy.

The fit mind, body, and spirit you want is waiting for you to make the decision it requires to acquire it. Stop telling yourself lies, stop giving yourself excuses. Make today your day. Monday may never come. TODAY HAS GOT TO BE THE DAY YOU FINALLY COMMIT TO CHANGE AND STICK TO IT.

What's holding you back?

Face The Music

Good weigh in everyone! Yay, I am so excited to see big numbers-- all ready! Now, don't get all worried and stressed out when next week you may not lose the same amount again, or you may not lose anymore at all. Weight often comes off quickly at first, but then it starts to taper off. It is then we have to dig deep and decide what sacrifices we are willing to make in order to get the results we want.

I stepped on the scale for the first time today since the show, last Friday. I weighed 119.8 sodium depleted and dehydrated. I was tiny and felt small, hungry, and thirsty. That last two weeks of prep really depletes a body and it is not healthy nor realistic to maintain that weight or look. However, it is realistic for me to maintain between 130 and 135 lbs. That weight will look and feel really good on me, if I have gained it with proper fuel.

I assure you 137 lbs this morning (17 lb gain) is not fuel. It is sugar, it is processed food, it is literally a mixture of good fuel (50%), bad bad fuel (50%), and water retention from said bad fuel. I knew today was the day I was going to step on the scale and face the damage. I enjoyed food this past week, I really really did. I also felt really really sick multiple times from the food I chose to eat. I needed the break though and I am glad I took it-- because I had taken it-- today was easy peasy to hop back on my plan. It was easy to turn down a cake pop, it was easy to decide to bring my lunch from home oppose to eating out at the play place we went to today. I needed the time to ignore the rules and just eat to eat.

I also needed to see what this cheap fuel has done to my gym performance. Remember when I told you I was busting out 5 and 6 pull ups last week (on barely any calories at all?!)... well this week, with all these added calories I thought I would meet my goal of 10 no biggie. You know how many I did?

3 was the most underhand and 1 overhand. Why?! I have more calories to fuel those workouts.......

That fuel I put in this body of mine was the cheap crap you buy at the cheap crap station. Not the expensive high quality stuff you run in your nice car. My body feels the difference and she aint about to give me 10 pull ups when I have been treating her so..... crappy.

10 underhand pullups is a really important goal to me. I remember 6th grade P.E like it was yesterday, I am sure I wasn't the ONLY one who couldn't even do one, but I remember feeling super embarrassed that I couldn't come close to one. I remember wanting to cry, even shedding some tears over it. I was also the last one to finish the track day 400 race. I was also the one every one always mentioned was "bigger" than everyone else.

Not anymore, and I am not about to go back to that place.

So today, I put my big girl panties on and I ate clean, and healthy. You want to know what I ate? I'll tell ya

meal 1
1/2 c plain old fashioned oatmeal
4 egg whites, 1 whole egg

meal 2
1 scoop whey
2 T pb2
1 c almond milk unsweetened
1/3 c plain old fashioned oats

meal 3
4 oz chicken breast
3oz broccoli
4 oz yam
(Cooked 45 minutes before I ate it so it was cold but still delish)

meal 4
5 oz salmon
4 oz asparagus

meal 5 is coming up
1/2 scoop whey
1 t almond milk
2 t PB2
4 egg whites
cooked like a pancake and topped with 1 tbsp natural peanut butter

I missed a meal, I usually eat 6 but today we woke up late so I only have time for 5. I drank a gallon of water, and also a diet dr pepper that tasted very very good.

I imagine by Monday my weight will be around 134 because the water retention should be coming off and the sugar will be starting to come out of my system, by Friday next week my goal is 130 lbs. I am on track with clean eating until my mom's wedding Saturday of next week. I am not doing this to deprive myself, I have over indulged and I don't feel well. I have come to realize that sugar does not do well with my body. It makes my face break out, makes me retain water, and it makes my stomach hurt, headaches I have been getting may or may not be sugar related. I will blame sugar because it really is the devil and does nothing good for my body, besides keeps me sane from time to time. So next Saturday I will indulge at the wedding, but not before then.

It's good to have a plan. I have always, in every aspect of life chosen to shoot for the moon with the realization that if I miss... I still land among the stars (seriously, I know you know I didn't make that up... but I remember saying it as a teenager thinking I had). I have a plan, I am not going to freak out if things don't add up just the way I think they should, and I am going to continue trying to find a good balance between living the healthy fit lifestyle I love, with living in the real world where people eat food.

What's your plan? Failing to plan is planning to fail. Tell me about what you are doing RIGHT NOW to make the results you want your reality?

Not Top 5

Just a little announcement... have you ever wanted to see a workout from me? Have you ever wondered what my training style is like? IF so, this weekend is your chance... I am going to run a bootcamp class at a local track-- charging only $5 a person (cuz I am wayyy cool like that) so you can get a little taste of my action!! Message me if you are interested. All ability levels welcome because it's bootcamp-- that means you work at your own pace!!!

So, to address the fact that "I did not place," "I wasn't top 5," "I was 7th," ""I got last place."

When I heard the MC call out top 5 and I wasn't one of them, I didn't care one tiny bit. I was just fine. I turned on my 5 inch heels and went to the dressing room-- I was going to change but realized I wanted some pictures with my man before I took off my sparkly suit. So I grabbed a girl scout cookie, downed some water and swigged some powerade and went in search of my love muffin (who I was watching the entire time I was on stage, and he made me heart so happy. He was a proud husband, and he really really thought I looked smokin!)

He came out and the first thing he said was "that was bull $hiz!" I kinda stopped for a second like "what the heck is he talkin about?!" And then I got it. He totally thought I was top 5, and he even thought 4th place was mine. I told him I didn't care. A friend came back and said the same thing-- "that was bull!" I still didn't think anything of it because I was on cloud nine. I can not even begin to explain how magical it all felt. It was just amazing! With every day that passes I love my experience even more. It was so far away from my normal, so so far out of my comfort zone, so so different than anything I have ever done. But it was so real! It was so incredible because it took so much work, so much self control, so much diligence, so much ugly hardness for one night of AMAZING! It took all I had to complete that race and I felt like the winner regardless of how I placed.

In case you forgot... please look at the upper right hand corner and remember where I originally started my transformation journey. I mean, SERIOUSLY!! Can you even believe that is possible?

I can't. I don't. I can't believe it is me. IF I CAN DO IT, ANYONE CAN DO IT!

Anyway, so as I was laying in bed not sleeping that night, I had to come up and upload all my pics. I didn't want to forget A SINGLE THING. That is when I saw the update that they had posted our placing. I mean I wasn't top 5, so it isn't like it's a big question how I placed-- I had to be either 6th or 7th, but that didn't dawn on me until I saw that I was 7th. And, then my heart hurt a little. I really was last place. They thought I looked worse than every single other girl? I was the fat kid again, the one who finished every freaking race, last.... for a few moments. And then I remembered how I had felt. Like a princess (A freaking buff ass princess). It took me a few days to really settle in with the "last place" thing.

Multiple people came up to me, I saw pics of me next to the other girls, Jon said I shouldn't have been last, my husband said it, my dad said it, everyone said it. I don't want to make excuses or take anything away from any other competitor because we all worked our butts off to be there. I more than likely worked harder than some, and maybe not as hard as others. But I worked MY hardest, and that was the best possible package I could have brought. I had nothing more to give. I did my best. I am proud of that. I think my butt looked better than several of the others, but I think their stomachs looked better than mine. I think back now, and I didn't smile enough on stage, I didn't make eye contact enough with the judges-- I didn't nail my first back pose. That all plays a role in the scoring. If I never would have known I got 7th, my heart would have never hurt at all. Someone had to take last though, and you know what-- I am glad in a way it was me, because I can take it. It doesn't hurt anymore. I know how I prepped, I know there were things on the stage I could do better next time, but I also know I felt like a million dollars and nothing can take that away from me.

And a panel of human judges judged me. Those same people could judge us today and put me as 2nd place. A different round of judges could have placed me as 5th. It is all so subjective and I wouldn't want to be in their seats either-- messing with people's hearts deciding who is "best" and who is "worst."

It is Wednesday, 5 days post show and I swear every single day I love my experience more. I heard my song from stage walking come on the radio today and I felt my heart get big and adrenaline kick in again. It was amazing, it was magical and if I wasn't the responsible, doting wife and mom that I am-- I can tell you now I would want to do another show in 6 months. I know how it works now, I know I loved it now, I know I could bring a better me to a stage in 6 months.

But, I am a wife and mom first. My family followed me on this crazy journey and I am so so thankful-- but I also know the limits that need to be set and this is one. I am a wife and mom and I feel the desire to make my family the priority-- and my fitness life the secondary. I will still train dirty, eat clean, and help anyone and everyone I can, find joy in their own personal transformation journey's, but family is everything to me-- and it always will be.

For my 40th birthday though....... Mama prepping again I'll tell ya that right now!!

Day !

New Beginnings

Hello new contestants! And new people to my blog. I thought I would do a back to the basics post for you today that might help you ramp up your success for the month. I remember the first day of my "weight loss challenge" really clearly. It was January 1st 2010 and I had a lot of basic tid bits of information, but I didn't have all the pieces for "my body" figured out yet, the way I do now. I say my body, because we are each different and what works for one will not always work for another-- but there are a few "basics" that can help anyone, anywhere get started on the right foot in their journey.

First of all, a good place to start would be to go to a free website like www.sparkpeople.com and register for an account. You can enter in your starting weight, and what your goal weight is for the end of this month and it will give you a guesstimate of the total number of calories you should consume each day. I am not a fan of calorie counting long term, but I think this is a great tool to give you an idea of how many you are consuming each day to start. A lot of people think they are eating much less than they are actually eating, and then there is the flip side-- a lot of people are ridiculously under eating which is just as detrimental. Under eating causes your metabolism to slow WAY down, and triggers your body into starvation mode. The body is very smart and will adapt to what is going on around it. For example, you start under eating and the body says "ok, time to store what I got" so it will hold on to your fat and the scale will not move.

Metabolism boosters are key. EAT EVERY 3 hours. I know there is a lot of conflicting information out there, but what I have found and what a ton of my own research and practice has found is that the typical person does best on an eating schedule of every 3 hours. This keeps the metabolism revved. You should not be eating a huge meal every three hours, but a moderate size meal with a combination of a complex carbohydrate source and a lean protein source.  Get Meal IDEAS here!

Here is a great snack idea  --these home made protein bars. (husband and kid approved) Store bought ones are no good, so either drink a whey protein shake mixed with water or almond milk or make your own bars like these at home. These are perfect for someone who is working or a busy mom who doesn't have time to stop and "make" a snack every day.

Pumpkin Protein Bars by Jamie Eason

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

• ½ C Xylitol Brown Sugar Blend (Ideal) (I cheat and use stevia or regular ol brown sugar)
• 1 - 4 oz. jar baby food applesauce
• 2 tsp. ground cinnamon
• 1 ½ tsp. ground ginger
• ½ tsp. ground clove
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• 2 tsp. vanilla extract
• 4 large egg whites
• 1 - 15 oz. can of raw pumpkin
• 2 C oat flour
• 2 scoops vanilla whey protein
• ½ cup almond milk
• ½ C chopped walnuts (optional)

Directions:

1. Preheat the oven to 350.
2. Spray a 9 X 13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares.

The next thing I want to talk about is not going cold turkey and getting rid of every single "unhealthy" habit you ever had. It is overwhelming and almost impossible to stick with for the long run. What I found works best is concentrating on a few "small" goals at a time, working on them for a week or so and then moving on and working on another couple of small goals at a time again. For instance, this week as a brand new weight LOSER :o) I would think about maybe, 1)switching from regular soda to diet (diet dr pepper is my brand of choice) 2) drinking at least 8 glasses of water (start your morning by chugging 2 or 3 right away!) 3) getting in the practice of eating 5 or 6 small meals a day and 4) committing to at least 30 minutes 5 days a week of some sort of exercise.

I will tell you the cold honest, truth here too. You can always count on that from me-- you will not be able to exercise your weight off. Working out for two hours a day will not compensate for what food you feed your body. YOU CAN NOT OUT TRAIN A BAD DIET. I am a personal trainer and you are hearing that out of my mouth ok? I promise, if it could be done... I'd a done it a long time ago because inside this 130 lb girl is my "inner big girl" and my "inner big girl" would eat McDonalds, pizza, cake and ice cream every day and still go to the gym every day if I COULD. BUT I can't, it wont work-- don't take a year and a half like I did to figure this out ok?! I promise you will find much more happiness and balance in your life TODAY if you will just commit to eating clean (refer to the books I spoke about in the link above to meal ideas) and exercising regularly.

Here are a few websites for the eating clean meal ideas. I think they are worth the time for you to check out, because after you try a few, you will realize that eating clean really TASTES GREAT, and is more satisfying than eating a regular ol meal, because it is GOOD for you too.
http://www.cleaneatingmag.com/
www.sparkpeople.com
also, go check out at your library or buy a copy of Tosca Reno's Clean Eating books. They are an investment that is VERY VERY worth it!

Lastly, be patient with yourself. You did not gain your weight in a month, and you will not lose it in a month. But I will tell you that with a honest effort-- of sacrificing sometimes, when you'd rather not-- you can make a big dent in your goals in the next 30 days. Don't do it alone, get involved with our group on facebook, comment here, ask questions-- you are paying me $15 dollars to facilitate this and I am MORE than happy to answer and get answers to any of your questions. I want you to find joy in this journey! Somedays will be hard, while other days "weight losing" will seem like a piece of cake protein bars. Allow yourself to take each meal, each exercise, each day-- one at a time. And remember, I'm your biggest cheer leader.


Alright, let's kick some booty in May baby!!!

17 lbs

JF you are my winner!! Congrats on losing 17 lbs and almost 10% of your body weight in ONE MONTH!!

Wow what an accomplishment! Everyone else did so well, two people lost over 5% of their body weight!! That is serisously, awesome friends.

JF you are $50 richer!

Friends, if you are thinking about doing the challenge for May, I encourage you to do it whether you have a lot to lose or not... what is 25$ when you have someone, a group of people, actually-- to be accountable to every single week?! I think it is a great way to stay motivated and feed off one another's intensity. People lose weight better, together-- so let's be eachothers support system!!

Text, email or facebook me if you are ready to start May, tomorrow! Thanks again everyone who participated and worked their bootys off in April!! I'm proud and excited for you!

Show Time Baby!

I couldn't sleep I was too excited and scared I would forget something from such a magical day... bMy daddy and step mom left me flowers at the house for when I came home and the famous quote from the best dad ever was "No mountain too big for my girl..." I feel like I ran a mountain and am Rocky Baloboaing it for atleast the next 2 days.

My morning started off differently than any other morning over the past 15 weeks. I woke  at 7 am, ate and then actually climbed back in bed for an hour-- waiting to eat my rice cake I had been missing since February. My breakfast ended up being 1 whole cup of oatmeal with brown sugar and 5 egg whites. That oatmeal was seriously, heaven in my mouth the sweetness of it... ahh, I can not explain how good it was. I got a rice cake on the hour with peanut butter on it, for the next two hours and then got showered and dried off (no lotion or deoderant because of the tan I'd be getting applied soon... NASTY!) I told my family I was hoping I could put deoderant on after then tan because my arm pits all ready stunk! Nope, no such luck. I just had to smell my own funk for the next 12 hours... but-- I will say my funk was much less nasty than some of the other chicks funk back stage. haha SICK!

I asked my little bug to flex with me before I left for the day, I was sad that my babies didn't get to see me on stage, but I wasn't about to pay $30 to have them up and down and up and down and one of my parents not get to watch because of it.

Bubbies was happy to go to see his cousin and they got to eat McDonalds and watch Rio while Mommy was up strutting her stuff on stage.

Quick snap of me before I headed to the tanning place and to meet up with the other girls.

Amanda, Me and Jennifer all became fast friends prepping for our shows this year together. Amanda and I got to eat our lunch together too-- a half sandwich and a small bag of chips. It was heaven! Only our 4th thing to eat for the day, still no water except the 4 oz we had with breakfast... but we cherished every moment of that lunch!


We had one round of spray tan, and then waited in a chilled waiting room visiting for 2 hours, until our next coat of spray tan could be applied. So the lady at Sun Envy was super nice and had the place set up super calm for us. I had to stand buck naked in front of her, and she just sprayed me with this little air brush type gun. It was super easy and she did a great job. I actually didn't feel too orange, I loved my tan and was sad to watch it wash down the drain the night after the show. 

We started getting ready in the dressing room at about 3:30, then went to officially check in at 3:45. This is when I saw ALL the other girls, it was like insane. Around 50 or so women all mostly done up all ready and I was bare faced and no hair done. At that moment I was like holy crap and started getting a bit intimidated. Shawna grabbed my face and said "Stop looking around, look up! We don't care about anyone but you." That helped. Everyone was super nice and Shawna helped make me beautiful... and I truly did feel gorgeous.

After months of pony tails, sweaty face, no make up, and sweat pants this night of being glam and gorgeous was worth a million dollars. I felt stunning. Looking back at the pictures I think how blessed I am...

All done up getting ready for the competitor meeting.

Before pre judging we were getting ready to go out and I found out I was in the 4th round of girls to go out. So, I just had to chill and watch everyone for an hour maybe. I was still not allowed to eat anything until about 20 minutes before I got on stage, I got a rice cake with jelly and I hadn't eaten since 1, so it was heaven and yummy and I wanted more... but I wasn't about to screw with Big Jon's science. I ended up getting a small handfull of skittles before I went on stage too.

I could not believe what other girls were eating. I saw snickers, trail mix, fruit, some were drinking water, others were eating other chocolate. I am amazed at how differently people do things, but, I think Big Jon's way is best. And I was super glad I had him and Shawna directing me. I can not begin to imagine if I had been back stage alone for my first experience. Just having the 4 other girls made everything five times more fun I think. I was in group B, and looking back on it now-- I wish I would have signed up for the novice division because that is the group of girls who were doing this as their first ever show. I think I might have placed better had I been in that group-- but I still would have been just as nervous to be on stage.

Allison, Jana, Shawna, Me and Amanda back stage. I can not say enough how much these girls and the two others have meant to me in training for this. I truly feel like my experience was so much better because I had them to share the joy and the crap with. We built each other up and picked each other up off the floor when times were hard-- and there definitely were hard times for each of us. 

I think all of us lack confidence in ourselves, where a lot of the other girls had a serious over abundance of it. I was amazed at the women who were stepping on stage, who in my humble opinion did not have business doing so. We each were pretty hard on ourselves, but in looking at a lot of the other competitors we not only belonged on that stage-- we sorta owned it too.

Amanda look at those abs!!!

Jana and Amanda

We know we spent the time we were supposed to on the stair mill is all I got to say.

Big Jon is famous for "high and tight" which is why his girls are only allowed to walk on an incline or climb stairs. I for one, am grateful he knows what the hell he is talking about, because we TRULY had the best bootys. That is one thing I can say with confidence. Our butts are amazing.

This is Big Jon's famous pose-- that we look pretty amazing doing.

After pre judging waiting to go for the final show part... hungry and super thirsty at this point... I think I might have been getting a bit feisty too because I still couldn't eat or drink anything and the other girls were downing food and water like crazy. (Not our girls, the other competitors)

So at the final show part, they called all 7 of us back out and then took us off the stage and called back out only the top 5. I didn't get called back out, and I was ok with that. As I was on stage I felt like I wasn't even knowing what was going on. I was just walking from side to side, trying to hit my poses. I forgot to put vaseline on my teeth and I wish I would have because I could not hold my dang smile. My mouth was shaking, and I kept trying to just hold a closed mouth smile, alternating to open mouthed. I hope I didn't look too ridiculous. I felt like I did a good job at posing except for my individual back pose I messed up. Seeing pictures of me on stage I felt like I looked really good though. 

As I left the stage I went and grabbed a cookie, drank half a bottle of water a swig of powerade and went to grab my man to take a few pictures before I changed.

I really did feel like a million dollars. I felt strong, I felt accomplished, I felt beautiful, I felt confident. I was happy. I thought that every single drop of sweat, every juggling act, every tired day was worth it as I got up on that stage and presented my package. Looking back, I think I should have looked at the judges more, I should have smiled more but that is all I can say I wish I would have done differently.

I had several friends and family members come support me but these two, Jessie and Courtney are the only two that were still there after to get a picture with. I am seriously overwhelmed with gratitude for all the people who have helped to push me through this journey.

We finished the night with blue corn tacos, chips and salsa and a few diet cokes. It was so yummy and I didn't even get sick. I was so hungry!

I tried to go to sleep with all my might but I was so jacked and excited from the night that I couldn't rest. I didn't want to forget anything it truly felt magical. I think back to other big accomplishments I have had in life, graduation, marriage, children, new jobs... but this one, this one was different.

I did this. I did it with help and guidance and cheer leaders-- but I did this. I sculpted my body into something so far from what it has ever been. I feel such tremendous pride in the journey that got me to that stage. I can't even believe it is me. I can't even believe that it is possible to change your body the way I changed mine. BUT IT IS POSSIBLE. It is possible with hard work and the refusal to fail. It took me two prep times to accomplish this, but I DID IT! And I was so proud and so excited.

I came up to upload all my pics and that is when I realized that I did place 7th, out of 7 girls. I was a little sad, thinking I was the worst. Although I knew that would be a possibility. A new blog will come out on that because I don't want anyone to be confused on the way I felt about how I looked and felt with the way I placed.

The way I looked and felt was absolutly amazing and absolutly worth every hour of preparation. I can see how this could become addictive, wanting to improve and better your physique with each prep and show.