8 Weeks Out!

Wow, 8 weeks.

I am currently addicted to flavored teas, Pinterest, and DIY home decorating projects.  All taking place of my nightly binging that I used to do.

I am feeling motivated and excited.  I am full of energy in the mornings and hungry and tired by mid-afternoon.  Coffee picks me up about mid-evening and then I am ready for bed at night.  I am still in love with my breakfast and I miss it all evening.  Isn't it beautiful?  :)

Lunch is usually pretty decent as well...for now.  At this point I can still use 1 tbsp of lite balsamic vinaigrette.  Yay!

I also enjoy 1/4 cup of almonds and milled flax seed for my healthy fats (along with vinegrette or olive oil).

Dinner stinks.  I'm so sick of chicken, fish, and green veggies.  I'm still eating a piece of fruit with my second meal (right before lunch) and that's a fun time as well.  Needless to say the earlier in the day the better I am feeling.  That's why it has been important for me to try and work out earlier rather than later.

Unfortunately, my carbohydrates are being reduced more and more and pushed back earlier and earlier.  This is why I am so in love with my oatmeal (which by the way will never leave until pretty much the last couple of days).  

I was always one of those people who could not have a bag of chips around the house or I'd binge out on it.  Well, now I have found that is how I am with rice cakes, peanut butter, granola, and honey during contest prep. I cut granola out a couple weeks ago because I knew I couldn't handle having it around.  Now rice cakes are gone and the natural peanut butter is up on a high shelf that I can't reach.  Hopefully I won't be too tempted to dig into it once I restock on PB2 - an AMAZING product that you can find here:

http://www.bellplantation.com

 One thing I am very worried about is posing.  I am so unsure of my posing and other than watching videos and reading articles online, I'm not sure where to go for help.  I believe I am making progress, but I won't really be able to tell until I lean out a little more to see all of the muscle.  

I'm excited to be taking a little "Fit Trip" on the weekend of March 2nd-4th with some friends and coworkers.  We are hitting up the Arnold Sports Festival to catch the International Figure Prejudging, the Strong Man competition, some Crossfit demos, and to meet some of the women who have been inspiring me through this.  After that we are going to the Midwest Fit Fest conference for two days of working out and learning about our field.  So excited!  There will be plenty of photos once that weekend comes. 

God bless!

9 Weeks To Go!

Today marks 9 weeks out from the show!

I re-evaluated my workouts last night and made some changes including some interval training days and longer cardio on the days that I do cardio.

My diet now stinks.  I ran out of stevia today and I'm thinking about not getting anymore.  Stevia has been an awesome sugar substitute during this process, but I began using it more and more every day.  I used to only put it in my oats in the morning to give them some flavor.  Then, I found myself adding stevia to my tea, coffee, and shakes.  It reminds me so much of sugar that I am beginning to crave it all the time.  I think I am going to back off the stevia for awhile and try and eat my oatmeal and drink my tea without it.  Besides, I am going to add berries into my oatmeal every morning up until competition.  I know some competitors are afraid of fruits because of the amount of sugar contained in them.  I am limiting myself to my fruit in the morning as the contest gets closer, but I will not cut it out until a few days before the show.  The things competitors should be avoiding are the "sugar free" foods that contain substances like aspartame.  Aspartame has been linked to memory loss, MS, various cancers, birth defects, hormonal problems, epilepsy, and emotional disorders.  Just google it.

Last night I spent a lot of time in prayer.  This last 9 weeks will probably be one of the most difficult mind games I've ever been through.  I just need to remember what is at the end of the road.  I've been training and eating pretty clean for over 3 months.  There is no turning back now.

I'm not the biggest fan of taking progress photos, but I do know that it is extremely helpful in motivating people through the last push of their on-season.  So, here's me at 9 weeks out.  I still have a long way to go and I am getting very nervous.  I know big changes will start happening as I get closer to the competition.  I just need to KEEP. PUSHING. ON.

Superbowl Sunday Snacks

Last football season (as well as many of the ones before), it was beer and greasy food. Obviously, that is not an option right now. 

Tomorrow Michael and I have been invited to a friend's place to join some other coworkers and friends to watch the Superbowl. I've decided to take a few snacks of my own along that are Figure Prep friendly and hopefully delicious.  I have not yet made these recipes but I thought I would post them beforehand in case anyone else would like a some healthy snack ideas for tomorrow's festivities!

Sweet Potato Chips

Ingredients: 2 medium sweet potatoes, sliced into 1/8 inch slices

2 tbsp olive oil

1/2 tsp sea salt

1/4 tsp pepper

1/4 tsp garlic powder

other optional seasonings:

1/4 tsp Mrs Dash extra spicy seasoning (you can also use cumin, cayenne pepper, paprika, nutmeg)

1. Preheat oven to 400°F.
2. Combine all seasonings with oil in a bowl.
3. Add sliced sweet potatoes. Toss to coat the potatoes well.
4. On baking sheets, lay sweet potato slices in a single layer.
5. On lower rack, bake for 10-12 minutes, then turn all potato slices over.
6. Continue baking until golden brown, about 10 more minutes

Stuffed Peppers

Ingredients:
2 cups of brown rice
1 small onion (diced)
2 cloves of garlic (diced)
4 tablespoons of olive oil
4 bell peppers, rinsed, seeded, tops removed
1 pound of ground turkey
2 zucchini (diced)
1 can diced tomatoes (no salt added)
sea salt, pepper, and garlic powder to taste

Directions

1. Cook brown rice
2. Sauté the onion and garlic in 2 tablespoons of olive oil until brown (about 5 minutes)
3. Add the ground turkey into the onion and garlic mixture and continue to sauté until the
4. meat is fully cooked and brown (about 7-10 minutes)
5. Remove the meat mixture from the pan and place into a separate bowl
6. Add the additional 2 tablespoons of olive oil to the pan and sauté the zucchini and
7. tomatoes until the zucchini is soft and brighter in color (about 5 minutes)
8. Add salt, pepper, and garlic powder to taste
9. At the same time, blanche the peppers in boiling hot water for 3 minutes
10. Add the zucchini and tomato mixture to the meat
11. Add the brown rice to the zucchini, tomatoes, and meat, mix thoroughly
12. Stuff the peppers with the mixture and bake at 350 degrees Fahrenheit for 20 minutes

Cucumber "crackers" with Tuna or Chicken Salad

(http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=214)

• One cucumber, sliced thin
• optional grape tomatoes (sliced)

Tuna salad:

• 2.5 oz. water-packed tuna
• 1 tbls. Greek yogurt
• 1 tbls. sugar-free Dijon mustard

Chicken salad:

• chicken breast (canned or baked)
• 1/4 cup light mayo
• grapes
• 1 apple
• 2 celery stalks
• 1/8 cup raisins
• 2 green onions
• pepper to taste

Blend all the ingredients for either chicken or tuna salad. Top each cucumber slice with salad.  Top with sliced grape tomato (optional)

I will also be bringing along some diet cranberry juice and mixing a little sparkling water with it in case I get a craving for something bubbly :)

Enjoy your Superbowl Sunday! :)

Deeply Moved ... and from something so simple :)

This past weekend I attended a professional development conference, Region III Lead-On, with many of my coworkers.  This conference is basically a smaller version of the national NIRSA conference for people looking into professional development or positions/careers in Campus Recreational Sports.  I was so excited to bring 4 of my Group Exercise leaders along to this conference and I hope that they got a good idea of what Campus Rec is all about.

Being away for two days on a figure diet is not easy...

(This was my meal plan for the weekend)

The conference was held at The Ohio State University and their recreation center was definitely impressive!  I think all of the undergraduates we brought with us had a great experience.

As for myself, I did have one experience at the conference that I would like to quickly post about.  It was an extremely moving moment for me.  At the conference, there are presentations throughout the two days that relate to professional development in the field.  Many of the presentations are put on by students in the field and have to do with finding a graduate assistant position, perfecting your resume, job search strategies, etc.  

 

Sometimes, there are presentations about one specific area in recreational sports like Intramural Sports or Fitness.  One presentation was about Group Exercise and Personal Training and how you can use skills from one to assist with the other and make it more effective.  This topic definitely caught my eye as I had actually presented last year at Midwest Fit Fest on Using Group Exercise Skills in your Personal Training Sessions.  My presentation was half lecture, half workout and showed many trainers and group exercise leaders the benefits of using counting, small equipment, drills, etc. from Group Exercise to make your training sessions stand out.  

The presentation at Lead-On this past weekend was very similar to mine, though it was in lecture form as we were all in business casual attire.  There was one interactive portion that everyone seemed to really enjoy.  The presentation was a lot of fun and definitely a success.  I decided to walk up to one of the presenters at the end and introduce myself.  Both presenters were Senior undergraduate students from Purdue University.  I approached one of the presenters and let her know how much I had enjoyed her presentation and that I had actually presented on the same topic last year at Midwest Fit Fest.  She immediately stopped and said "It's you!"  At this point I am confused and she goes on to tell me that she and some of her co-workers and supervisors attended my presentation last year at Fit Fest and it was the inspiration for this presentation.  Further more, it was her inspiration to begin looking into working in Personal Training and then finding methods to improve the experience for herself and her clients.  She said she had left my session "Changed" and she was blown away by what I had presented at that conference.

This may not seem like much to some people, but this was one of the most powerful experiences I have had in my professional development.  By presenting at a small fitness conference on a topic that was very important to me, I had inspired someone else to begin a new career path and present at a regional professional development conference. She had then inspired the 40 or so people in that room who can then each inspire someone else.  

 

I remember leaving my presentation last year thinking it pretty successful, but really just dwelling on how I could have presented the material better.  Was I speaking too fast?  Did I forget any points?  I don't recall really thinking, "I sure hope this inspires someone and improves their professional career path forever."  And NEVER did I think, "I hope this was powerful enough to inspire someone else to pass the information and inspiration on to others in the field."

But I now see that is what it is all about! THIS is the reason I am in the field I am.  THIS is the reason I worked my BUTT off through undergrad and carried all those jobs and volunteered my time at the Rec Center.  THIS is the reason I decided to change my life when I was a teenager.  The reason I took that GED and wrote that letter to IU.  The reason I spent my entire undergrad working in as many Fitness jobs as I possibly could, trying to pay for tuition and fees.  The reason I took the GRE, applied for Grad School, interviewed for those graduate assistant positions, and landed the position I am in today.  

 

Because if I can change just ONE person's life, it is all worth it.  I would do it all over again and again and then some.  Because when ONE person changes, OTHERS see that change and they are MOVED by it.  Moved to take charge of their own lives and to then pass the inspiration on to others.  And the torch is continuously passed until the world begins to change!

 

Yes, I would say that the conference was a huge success.  That one moment meant so much.  I will never forget how it felt to have an impact on someone else.  I hope I can continue to do so in everything I do.  I pray that God will continue to use me to do His will and that I am always open and ready to carry it out.

12 Weeks Out

Yesterday officially marked 12 weeks until my first figure competition.

I have the shoes (5" heels!) that I am practicing posing in 3-4 times a week as of right now. 
At the end of this week, I will be placing an order for my suit.  My diet and my sleeping schedule has become very strict and specific.  Missing workouts is just not an option.  This is the point where the winners are separated from everyone else who competes.  This is where it starts to get hard (especially the diet!).  And I am so ready.

This has been quite a journey for me so far.  It really is a mind battle trying to get everything right.  I probably spend about 2 or 3 hours each night just researching as much information as I can about Figure.  There is SO MUCH to learn. 

Family and friends have continued to be encouraging.  If I become anti-social over the next 12 weeks, you will all know why.  :)  I am nervous about the pressure of my graduate courses, work, and the competition.  So far, training and diet have been on my mind almost constantly.  When I don't have "time to work out" I will MAKE time.  I just have to keep the goal in mind at all times.

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As for anyone reading this blog, many of you are probably almost a month into your New Years resolutions.  If this is the case, KEEP IT GOING!  You have already come SO FAR and you only need to make it a HABIT.  Once the habit is there it will become so much more enjoyable.  No more "I'll do it later."  THIS IS YOUR TIME!  You may not see change right away.  You may feel like nothing is happening yet.  It takes a lot of time.  But it will be so worth it.

Take a look at Lisa here.  She is training to be the oldest Olympic female weight lifter. 
http://www.youtube.com/watch?v=i4_INNNexHE
What an awesome goal.

And here is Ernestine Sheperd, who was the oldest female body builder (there may be an older one now, not sure) but her story is pretty incredible as well.  She didn't start training for a body building competition until she was 71 years old.
http://www.youtube.com/watch?v=4wXFSczN6Rw&feature=related

The body is such an amazing thing.  God gave us this tool and we should be using it!  Get out there and move!

Building Your Support System

With any goal, one of the most helpful things we can do is surround ourselves with positive and encouraging people.  With exercise, results come from the choices we make on a day-to-day basis.  It really is the little things that add up in the long run.  If someone is influencing you to make unhealthy choices, maybe it's time to sit down with that person and let them know how important this is to you.  Sometimes you may have to distance yourself in order to make healthy habits.  Once you have those healthy habits in place, you won't be distracted by others' choices as much.  Distancing yourself doesn't necessarily mean ignoring those people in your life, but rather suggesting alternative ways to enjoy your time together.  Not everyone will be supportive in your journey, but you need to let the people that care for you know how much this means to you and what you need as you try to adopt healthy lifestyle changes.

On that note, I'd just like to give a little shout out to my husband.  When it comes to food selection, Michael is not the most health-conscious person I've ever met.  So it was a very sweet surprise when he called me from the grocery to let me know he was picking up more almond milk for me.  He said, "I don't think they have what you want and I know this isn't it because it has 15 grams of sugar."  He knows me so well!  He eventually found the one I want in the health food section and said he knew it was the one because it was "soy free, lactose free, and unsweetened."  It was really nice that he had paid attention to what I'm eating during my training.  I always buy the groceries and just throw in what I need for my competition.  So  it was really sweet when he ALSO came home with Truvia (zero calorie natural sweetener), eggs, AND flowers!  He also wrote me a very sweet card about how proud he is that I am working hard for this competition.  What a good hubby.

New Year Inspiration

Need a little New Year inspiration?  

Check out Betty Lou Sweeney:  A 71 year-old woman, she holds the Guinness World Record for the plank with a plank time of 36 minutes and 58 seconds!  Two years before this, she was over 100 pounds heavier and in the hospital for kidney failure when she decided to turn her life around.  (And look, she's a Packer's fan!)  

Check out her story here:

http://www.youtube.com/watch?v=lyzuwpsTw-M

What a story!  Really makes me think about how hard I am working and the goals that I think may be "unreachable."  What are your "unreachable" goals?  What barriers can you work to eliminate so that your goals become attainable?  

I can do all things through Christ who strengthens me. -Philippians 4:13