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A healthy community starts with you
Today, I asked my clients to share with me some of their favorite healthy recipes, fitness tips, and how they stay motivated to live a healthy lifestyle to post in a later blog. Until that blog is to be, I thought I would share a few things that I have started to change in my life to be healthier.
I add two tablespoons of ground flaxseed to my morning oatmeal. When I forget to add it, like this morning, I find that I get hungry sooner. This week I have been making the steel cut oats for a change. They take a bit longer to cook, however, I find them very satisfying. I also add fruit to my oats. One of my favorite things to do is to cut up an apple and cook it with my oats, add a little cinnamon, adding the flaxseed after it's cooked, then top it with a little vanilla soy milk. The aromas and flavors are those of apple pie, my favorite food. Nice way to start the day!
I have started to eat more fish, specifically salmon. I avoided fish for a long time, simply because I didn't know how to cook it. Growing up in Oklahoma, the only fish I ever ate was catfish, and that was always fried. With the internet, looking up healthy recipes is super easy. Having a recipe takes the intimidation out of trying something new. I have salmon on the table for dinner at least once a week. I'm trying for two.
The newest way that I am incorporating health into my everyday life is to shop at the local farmer's markets. This takes planning on my part. I have to make sure that I have cash, which I rarely have in my wallet, and I have to travel outside of my comfort zone. I have a Sprout's grocery right behind my condominium complex, so going to the farmer's market means I have to drive. By supporting our local farmers, I win when it comes to my health. The food tastes great. I know it's good for me, and it makes me happy when I eat it.
What one thing can you change in your life that would make it healthier? Start a neighborhood walking group? Aim for one piece of fruit a day? Add greens to your dinner plate at least three times a week? Watch your sodium intake? Making small changes will make a big impact on health. Once we take care of ourselves, we can branch out a little further until one day we have a worldwide health revolution. First, it starts with you.
Be healthy....
Exercise: have to or want to?
About a week ago, I made a declaration on Facebook, and to a few of my clients that I was going to do another figure competition this year in November. I was totally excited. I went out and bought food to prep my meals and started working out harder again. That lasted for two days! Then I realized a few things, like, it was going to cost me more to do another show than it would for me to go to LA for 5 days and visit my friends. I wouldn't have looked any different physically and I want to do better in my next show, not the same. I would have been dieting through my anniversary and my husband's birthday. Getting ready for a show, I realized, can be another way for me to avoid things that I don't want to deal with, because training takes all of my focus. It was going to be more of a stressor than a source of fun in my life, and stress is something I am doing my best to quiet. I did not want to turn my workouts into a source of stress and they had become that. Since the figure show in July, my motivation for exercise, and keeping it fun, slowly seeped out of the bottom of my feet, always feeling like something I had to do. If I didn't do it, the way I looked was going to change, and I labeled that as bad. This brings me to one of my points. Exercise should make you feel good- energized and joyful. It needs to be kept fun. It should feel like a reward not a punishment. I don't believe negativity and exercise belong in the same thought.
My second point is that preparation for a figure show begins long before the diet and cardio starts. Preparation is a practice in patience. It takes time to change a body physically, to add more muscle and definition. Motivation is, perhaps, more important in the "off season." This is the time needed to stay inspired, lift heavy, try new workouts, and know that the work in the gym will pay off in a year. I have decided to be kind to myself. I was punishing myself more than motivating. I pushed too hard and I burned out. My mentality does not work well with an "I have to do this or else" type attitude. I believe in positive reinforcement, letting a gentle hand guide me. Gentleness guides me towards wisdom. Punishment pushes me away.
I've started going to yoga class. That makes me happy. My workouts are strong and focused. That makes me happy. I know I'll compete next year if I want to, and that makes me happy. Now if only the weather would be a consistent 78 degrees, so I could run outside whenever I wanted, I would be ecstatic!
Be healthy....
What's your nutrition like?
I have started studying for my nutrition and wellness consultant certification through AFPA (American Fitness Professionals and Associates). It is an accredited organization similar to that of NASM (National Academy of Sports Medicine) and other personal training programs. I have only read 2 chapters in my "Personal Nutrition" textbook, and the information is eye opening.
I grew up in Oklahoma. So typical fare was over cooked pot roast with mashed potatoes and canned green beans. Salad consisted of iceberg lettuce, a cucumber slice or two, a few cherry tomatoes, and a giant glob of salad dressing. I hated salads growing up. Rather I hated all of the dressing that sank to the bottom of the bowl, and chose not to eat them. Once college came around it was vending machines, pizza, and the dorm cafeteria. I worked in the Willham cafeteria my freshman year at OSU. I hated it. I hated smelling like mayonnaise and grease. I was in charge of the salad bar mostly. I think the scowl I wore on my face kept me off the front line. Now that I am almost 40, I know that kale isn't just for decorating salad bars. It's edible and really good for you.
Next time you cook dinner try kale instead of spinach. I avoided beets for so long because I didn't know how to prepare them. Challenge yourself to try a new fruit or vegetable each week. With the internet, it is easy to look up how to prepare unfamiliar items. That's what I did and I learned that beets aren't complicated at all. I roasted mine in the oven with a little olive oil, salt, and pepper.
All of this being said, you can count on more nutritional blog posts coming your way.
Be healthy....
http://www.reimaginefitness.com/
What's next?
The week following the figure show, I was at a loss as to what to do next. My first instinct was to do another competition in November. Then I thought, that means I'll be dieting for 11 months out of the 12 that make up 2011. That made me pause. I did obsess for a while about buying a new figure suit; looking for the perfect color, a different design, getting a padded top.... I plan on doing another competition in 2012, until then, I plan on studying.
It can cost a bit of money to enter a figure show, especially, if you want a nice suit. Then there are the entry fees, travel expenses if the show isn't local, the spray tan, hair and make-up.... So I have decided to take the money it would cost me to do another show and I have invested in a nutrition and wellness consultant program. I am very excited about this. "Dieting" for my first figure competition made me even more aware of how important healthy food is, and how much I gravitate toward junk food. I am a big chipoholic and munch on dry cereal all day long. I became aware that my "healthy" snacks from the bulk bins weren't so healthy. I started paying even closer attention to food labels and was shocked by what's in our food. By educating myself on nutrition, I will be a better personal trainer, and hopefully, create a better meal plan for my next competition diet.
http://www.reimaginefitness.com/
Be healthy....
The experience
It has been a week today since I participated in the figure show. Boy, was that a long day. I ended up coming in 5th place in my class: figure novice tall. That was unexpected. Now I have motivation for the next show, and that would be to place higher.
If someone were to ask me what the best part of my experience was, I would have to say making friends. I met some amazing women, all of whom, follow the same lifestyle that I do, which is they workout hard and eat clean year round. We all indulge in fun foods once in a while, but for the most part, we keep it healthy. I have met not only friends, but awesome training partners. Ones that will push me harder and make me a better athlete.
I had some amazing support from friends and family. My husband stood by me when I was strong and when I made mistakes, and kept his mouth shut. He was my silent warrior. He sat beside me on the sofa during the times I would eat too much, eat the wrong foods, or indulge in a glass of wine, and not say anything. He let me make my own mistakes and kept his silence. He knew I knew what I was doing, and gave me my space. During the last week, he helped me with my final preparation for the show. I couldn't have done it without him and I feel like I held my own on stage. I feel like I could get ready in a shorter amount of time for the next show. I definitely won't be dieting for 6 months again. I'll just keep my pie hole shut. The diet is a huge part of being a successful figure competitor, and I learned that all of the cardio in the world will not make up for a diet that is not quite clean enough.
My friends waited for me to come out of competition hibernation without a bitter word. It has been nice to be able to go out to eat and socialize again. Hearing their cheers while I was on stage was awesome. After they sat there for 5 hours waiting for me to walk on for all of five minutes, they let loose their energy and showered me with it. I thank you all.
I also want to thank my posing coach, Teri Alvarado www.tpersonaltraining.com/. I would not have been able to walk on stage with the confidence I had if it weren't for Teri. She put us through our posing rounds over and over and over again. I didn't have to think about what to do, because Teri trained it into my body.
I'm not sure when my next show will be. I'll keep you posted. I have some things I want to work on, like my legs, glutes, and shoulders. I want to come in leaner next time, so I will. I will aim to do better than this time, even though, this time was great.
Be healthy....
The steps I have taken
I feel it is important to track the steps that I have taken to step on the figure stage in a mere 10 days. I have talked about goal setting before, but this time I am going to write out the steps minus the high heels.
- Choose a goal that is realistic or attainable. I don't mean easy. Sometimes there are a lot of small steps that need to be taken before we can cross the finish line. It is good to challenge ourselves, but at the same time, we must acknowledge a realistic amount of time, energy, willingness, and devotion that must be given to accomplishing a goal.
- Believe in yourself. Know that you can achieve your goal. By eliminating self doubt, you eliminate all limits, and anything becomes doable. One of my favorite mantras: our only limiting factor is ourselves. So get out of your way. You can do it!
- You must be willing to examine any and all obstacles that come up along the way, because there will be obstacles. The important thing to remember is to accept a goof up as a goof up. Don't make it a big deal. Greet it with kindness and then let it go. Sound strange? That's because we are all too used to being hard on ourselves. What if you weren't hard on yourself? What if you didn't mentally beat yourself up? What if you goofed up and laughed at yourself kindly or out loud with a giant guffaw instead. How would that feel? I think a lot better than chastising yourself and mumbling angrily under your breath. We all make mistakes, slip ups, and bad choices. All we can do is learn from them, and do our best to do better next time.
- Be consistent. Consistency is what will get you to the finish line. You might start off slow, but as long as you keep going, keep taking the steps you need to take, you will get there.
- Recognize the place you are starting from, accept it and start from there. We can't all be virtuosos.
- Aim to be the best YOU. I once had a client tell me that she wanted Jennifer Aniston's calves. That's not possible. We never asked Miss Aniston for the calf transplant surgery, but I'm guessing she would have said no. Love yourself the way you are. Why would you want to be someone else anyway?
- As I have said before: never give up, take a day off, but never give up. We all get tired. We all need a break even from the things we love doing. So take a break and recuperate, then start right back where you left off. You don't want to lose your momentum.
I don't get on the stage until July 16, 2011 for my first figure competition. I can tell you, however, that this has been one of the hardest things that I have ever done. I have fouled up along the way. I have binged on a bag of nacho corn chips, I have had wine, I have eaten too many carbs, and I have wanted to quit. But I haven't quit. I get up every morning and do my cardio and lift my weights. I gave myself, maybe, too much time to get ready. I started training for this January 21, 2011. I began training this far out, because of some habits that I knew I needed time to work through. All I can do is bring the best me to the stage. I don't look like any of the other girls. It is a very subjective type of sport, and I can't worry about that. I'm going to put on my self-adorned navy blue posing suit, smile my best nervous smile, and walk as best as I can in 5 inch heels in 10 days, and after that it will all be over, and I'll have a laugh.
Be healthy....
Closer and closer
I am at a bit of a loss as to what to write about this week. Come the weekend, I am exhausted. There are no two ways about it. I'm the only person I know who can drink two cups of coffee for an afternoon boost, and then go straight to bed and sleep for 2 1/2 hours. I am irritable, and ready for the competition over. In three Sundays, it will be. The one thing I am most excited about is that I will be able to rest, and not feel guilty about taking a day off. Most people will think that I would be looking forward to eating whatever I want but, the truth is, I like everything that I am eating, and I don't mind eating the same meals each day. Keeping the food simple makes my life easier. I am not perfect. I do cheat. My cheat foods consist of honey toasty oats, dried cranberries, frozen blueberries, and almonds. All of which are not bad foods, but they don't help me trim the fat off my bum. And I tend to eat more than one serving. Total carb restriction has been a challenge for me. My outlook, usually, improves when Monday rolls around. I wake up and realize that the show is super close, so I am able to get up early and run before work, lift my weights, and do my best to eat as clean as possible.
I feel it is important to recognize the small victories that I have had on this journey to the figure stage. The stage itself and the outcome of the competition isn't what I view as success. My successes have been small, they are personal, and they have helped me get into decent enough shape for the stage. I have cut way back on the amount of junk food that I used to eat. Treats like chips, chocolate, and anything covered in chocolate; always eaten in copious amounts of self indulgence have been eliminated from my diet. I still have a tendency to over eat but the food I am over eating is much healthier. I have successfully eliminated alcohol, which is no small feat if you know me. I worked in the restaurant business for many years, where wine is a constant solace after work, and then I became quite apathetic about my life after a few life changing events happened in a relatively short time span. Wine and food became a way for me to cope with my dissatisfaction, anger, and apathy. I can say that I am between 9 and 15 percent body fat. I know that sounds like a big variance, but it depends on which method and calculation of body fat testing is used. So I am judging myself on how I look, because all these numbers do is mess with my head. Another biggie, is that I am getting up between 5 - 6 AM to get in a run before the sun comes up. I know people are tired of me complaining about the Austin, TX weather, but I quite dislike it, especially the summers. They are so hot and humid that they take the joy out of running for me. But I have conquered this annoyance, and I go running despite the weather.
Instead of sitting around, living the life of a victim, I am doing the work that it takes to achieve this goal. It hasn't been easy and I may end up not being lean enough. I will get on the stage nonetheless. I can say that I am giving it my best. Some of the preparation has been quite challenging for me and I have wanted to give up. The important thing is that I haven't and I won't. I will finish this journey. I may never compete in another figure show but I will see this to the end. I admit, this is one of the hardest things that I have ever set out to accomplish. As my husband says, if getting ready for a show was easy, everyone would be doing it.
Be healthy....
Cardio dilemmas
As I sit here drinking too much coffee feeling the need to write, all I am doing is putting off my cardio. It is too hot in Austin, TX for me to enjoy going outside. I have worn out the treadmill and step mill at my gym, and I am lacking inspiration to figure out some other form of cardio. I am thinking about getting a day pass to another gym, but then I would just be doing the same rat in the wheel routine on another cardio machine there. If I would have gotten up early, I would have gone for my usual sweaty and humid run. With all of this chatter being said, my point is that it is hard to occupy my brain with something fun while doing the same old limited cardio sessions. I would love to go for a run on the beach, do the Santa Monica stairs, run Runyon canyon, or hike Temescal canyon today. When I get in a rut like this, adding in the TX heat, I long to be somewhere else. Somewhere where I have more options of exercise outdoors and I'm not shut in a stale air conditioned gym. I have had to mentally overcome more obstacles than physical obstacles in this training process. My body is holding up fine. It's my mental outlook that gets negative, bored, and tired. I struggle with this every summer in Austin. I don't mind living in this city, exactly, but I do feel limited when it comes to outdoor exercise, mainly because of the HEAT. I find it oppressive, suffocating, and quite unpleasant. This point of view makes it hard for me to consistently have a positive attitude. I don't like feeling limited in my training options, but when it's 104 outside, it's to the gym I go.
Aside from the weather, I feel that I have come up with a cardio plan that is working for me. Most days I get up early and head out for a 5.8 to 7 mile run. After that, it is off to work I go where I have the perk of being able to do my weight lifting portion of my workout for the day. After work, I go to my gym and finish up with "easy" cardio. Either 45 minutes to an hour incline walking, or level 4 on the step mill. I have broken my cardio down into "hard", my run in the morning, and then "easy", cardio in the gym. Before I was busting my butt as hard as possible for all of my cardio. I was worn out. I have been doing this split for the last two weeks, and my energy seems to be more consistent. Even though, I feel successful in my cardio plan, I feel like I have lost some strength when it comes to my weight training. With the show being about 27 days away, I am just going to give it what I've got left and show up for the show.
I have had issues with my digestion. This has been causing me to be bloated and retain a lot of water. It is hard to pin point the exact cause of this, but I feel that I was eating too much protein and not drinking enough water, so my body freaked out. I am pretty much back to normal. I have cut back on the protein and I drink lots and lots water. Eating a high protein diet increases your body's need for water. This is so your body can process the protein and keep your kidneys flushed.
As the show inches closer, I will continue to put forth my best effort until the very end.
Be healthy....
The home stretch
From today, I have six weeks left until my first figure show. Mentally, I am ready for it to be over. Physically, I am still not where I need to be. I have six weeks to bring it home.
This whole process has been eye opening for me. I have had to confront personal issues and behavior that I did not realize had such a strong hold on me. The physical challenge is easy for me. I like to work out and I like to push myself in the gym. I get a small, slightly arrogant, thrill when I can lift more than some men. I like it when I start on the treadmill first and I am the last to leave it after everyone else is finished. So what is holding me back from shedding the last bit of fat from my legs and rear end? Food, of course.
Last weekend, it became vibrantly clear how much of an emotional eater and drinker I have become. I, seriously, had more discipline with food and alcohol in my twenties than I do now in my late thirties. But I have also lived more life, and from some of these life experiences has evolved my, not so good, habits. As much as I need food for nutrition and fuel, I also have been using it to feel full or filled up. For a while now, I have not felt fulfilled in many areas of my life and I have substituted food to feel full and filled, literally. It was a shocking and unpleasant revelation to me that I was one of "those" people, an emotional eater. I still binge occasionally, and it is always at the end of the day after my evening meal. I am not hungry anymore. I have eaten a healthy dinner, usually a salad consisting of mixed greens, spinach, chicken, an a no calorie dressing. I know how to eat to get lean for the show, but I sabotage myself. It's like I am punishing myself, because the next day, I feel utterly disappointed in my actions, which are controllable, I just let them take me over.
The psychological aspect of my training process is important. This is where my real training is, because if I can uncover what I allow to hold me back mentally, become aware of it, and then let it go, I will free myself of setbacks and accomplish my physical goals with much more ease. The mind is very powerful. I need it on my side, especially in this physical challenge that I have undertaken. At a certain point, it becomes a mental game just like running a marathon where the body wants to stop, but the brain keeps it going until it crosses the finish line. Who knows what I'll learn about myself when I begin training for a marathon. I'm sure it'll be eye opening as well. I think I'll just do my best to finish the figure show first. One goal at a time.
Be healthy....
Benefits and frustrations
This morning I weighed-in at 137.4 pounds. I am not sure what is going on. I am definitely holding a lot of water this morning. My hands are swollen and my stomach is washed over, meaning you can't see any definition. I have decided to start weighing myself every day until the show. I think this will help me from over eating in the evenings, which I do on occasion.
My goal was to start doing cardio twice a day this past week until the show. My goal being an hour and thirty minutes of cardio per day, plus my strength training. I think that happened once. However, to keep challenging my body, I change up my cardio all of the time. Sometimes I do the step mill working on interval training going from levels 4 through 8. I vary my step mill work outs by wearing my weight vest, now loaded with 15 pounds, treading long and slow on level 4 for and hour and 20 minutes. When I don't have an early client, I get up and run 7 miles before work. Other times I'll walk the treadmill on a 15 grade incline, with or without the weight vest. I never do less than an hour of cardio per day. The challenging part here isn't the cardio. It's not allowing my body to replenish it's glycogen stores. After working that hard, my body wants to replace the sugar that has been burned for fuel. To get lean for the show, I am not allowed to, or should I say, not suppose to replenish my glycogen stores fully. By doing this, I am trying to force my body to use my fat stores for energy. This is more mentally challenging than anything else, literally, because our brains use sugar and only sugar for energy. Most figure competitors aren't naturally dingy, we're simply carbohydrate deprived! Anyway, I have nights where I want to eat until I am full full, so I do. I have never liked the feeling of being hungry, and you wouldn't like me either, because I get super irritable. I can't think straight. To be completely honest, I am so tired of thinking so much about food. I just want to eat and run, and not worry about fat loss. This brings me to my other point about this post, my future athletic goals and the benefits of my training so far.
All of the cardio I am doing, and the weight loss that I have achieved has improved my running. This is a great benefit for me, because I plan on signing up for a half marathon this year. After that, maybe I'll try a full marathon. Today I plan on running eight miles on the treadmill since I decided to sleep in. I thought sleeping in would make me feel better but it hasn't. I feel groggy all of the time, no matter what time I wake up, whether it is 5 AM or 8 AM. I have this hung over type feeling in my head and my body--achy and dull. My husband describes it as feeling like you're getting the flu. Yep, that's it. The thing is, I am not drinking alcohol, it's from the all of the work getting to the show.
One of the other benefits I have gained from getting ready for the show is that I am eating more protein. Something I have had a hard time with before. I supplement with protein powder, because I already eat a lot of chicken. I will probably grow feathers and start clucking soon. Hopefully, I won't start laying eggs! Also, prepping my food for a few days in a row has become second nature. It is a relief to not have to think about what I am going to eat for my next meal, because it is prepared and ready to go. I plan on keeping this habit. It makes eating easier during the work week.
From today, I have seven weeks left until the show. I am mentally ready for it to be over even though my body isn't where it needs to be. All I can do is my best and I feel that I am doing exactly that. I know that being consistent with my workouts and cardio is the best thing I can do, and I am consistent with the work. The rest is a waiting game to see where my physique is July 16. Then it is time to start training for a half marathon! I never thought training for a half marathon would become my light at the end of this tunnel but it has.
Happy Saturday....
My goal was to start doing cardio twice a day this past week until the show. My goal being an hour and thirty minutes of cardio per day, plus my strength training. I think that happened once. However, to keep challenging my body, I change up my cardio all of the time. Sometimes I do the step mill working on interval training going from levels 4 through 8. I vary my step mill work outs by wearing my weight vest, now loaded with 15 pounds, treading long and slow on level 4 for and hour and 20 minutes. When I don't have an early client, I get up and run 7 miles before work. Other times I'll walk the treadmill on a 15 grade incline, with or without the weight vest. I never do less than an hour of cardio per day. The challenging part here isn't the cardio. It's not allowing my body to replenish it's glycogen stores. After working that hard, my body wants to replace the sugar that has been burned for fuel. To get lean for the show, I am not allowed to, or should I say, not suppose to replenish my glycogen stores fully. By doing this, I am trying to force my body to use my fat stores for energy. This is more mentally challenging than anything else, literally, because our brains use sugar and only sugar for energy. Most figure competitors aren't naturally dingy, we're simply carbohydrate deprived! Anyway, I have nights where I want to eat until I am full full, so I do. I have never liked the feeling of being hungry, and you wouldn't like me either, because I get super irritable. I can't think straight. To be completely honest, I am so tired of thinking so much about food. I just want to eat and run, and not worry about fat loss. This brings me to my other point about this post, my future athletic goals and the benefits of my training so far.
All of the cardio I am doing, and the weight loss that I have achieved has improved my running. This is a great benefit for me, because I plan on signing up for a half marathon this year. After that, maybe I'll try a full marathon. Today I plan on running eight miles on the treadmill since I decided to sleep in. I thought sleeping in would make me feel better but it hasn't. I feel groggy all of the time, no matter what time I wake up, whether it is 5 AM or 8 AM. I have this hung over type feeling in my head and my body--achy and dull. My husband describes it as feeling like you're getting the flu. Yep, that's it. The thing is, I am not drinking alcohol, it's from the all of the work getting to the show.
One of the other benefits I have gained from getting ready for the show is that I am eating more protein. Something I have had a hard time with before. I supplement with protein powder, because I already eat a lot of chicken. I will probably grow feathers and start clucking soon. Hopefully, I won't start laying eggs! Also, prepping my food for a few days in a row has become second nature. It is a relief to not have to think about what I am going to eat for my next meal, because it is prepared and ready to go. I plan on keeping this habit. It makes eating easier during the work week.
From today, I have seven weeks left until the show. I am mentally ready for it to be over even though my body isn't where it needs to be. All I can do is my best and I feel that I am doing exactly that. I know that being consistent with my workouts and cardio is the best thing I can do, and I am consistent with the work. The rest is a waiting game to see where my physique is July 16. Then it is time to start training for a half marathon! I never thought training for a half marathon would become my light at the end of this tunnel but it has.
Happy Saturday....
