A so so start but staying focused

Sunday was my official start day towards my new goal - getting my body competition ready.
My nutritional plan has been 3 LC and 1 HC alternating, I've cut out coffee and replaced it with green tea. Saturday I will have one cup of coffee IF I want to. Sweets, desserts and processed foods are out until Christmas day. Alcohol for now is limited to 2 glasses of wine per week, but not mandatory.
My exercise plan is in place, but since Monday I've been fighting against a bad virus - aches, fever, light headed and upset stomach. Therefore, my workouts haven't been happening as I would like:(
Nonetheless I am staying committed to my clean eating.
LC - low carb
HC - High carb
"Don't let the fear of the time it will take to accomplish something stand in the way of you doing it. The time will pass anyway, we might just as well put that passing time to the best possible use"
Earl Nightingale

Benefits of Stair Climbing

I'm back into my FS "flights of stair climbing" and loving it! Noted, any workout I engage in I have to be into or else I don't give it my all, so if you're looking to become involved in a new type of workout, please, please find something that you'll enjoy. Granted most workouts if done correctly is beneficial, but finding one that you particularly enjoy is a must. Why? you'll commit to doing it minus the "I have to attitude" but rather "I get to attitude" and look forward to doing it and not to mention the benefits...multiple benefits you'll get.
Today, we're all about the stairs - if you live in a high rise or close to a stadium that has accessible stairs, then give it a try for 1 week - doing it 3 times per week for 15-30 min session. Depending on your current cardiovascular state you could push for 30 min or more. If you haven't been active, then go for no more than 15 mins per session.

Benefits of stair climbing:

• gives you an amazing cardio workout and burn fat.
• works the quads, hamstring and calves - build muscle
• works the obliques - reduce BF
• works triceps, biceps and upper back - in reaching up when taking 2-3 steps at a time and downward descent of 2 stairs at a time - build muscle
• avoid pollution and have some peace and quiet except for the sound of your breathing:)

Sample of my stair climbing this PM- 30 min=6 flights 1 flight=22 levels x 14 steps per level. my goal is decrease my time to complete 6 flights or increase the amount of stairs within the same time/30 min.

So go ahead, set a challenge for yourself and get moving. It can be done!

Best time to workout - hit it!

We've all read articles on what is presumed to be the "best time" to workout. I have found that it is all about an "individual" choice and what fits in your specific schedule. The bottom line is that you get your workout in, give it your best and walk away elated that you didn't make any excuses to not do it, and you didn't do it half-hearted.

I've found that morning works best for me to get in either a cardio or strength training session - I've workout in the afternoon/evenings and have discovered that I give more, get more, and have more energy, being more alert, and more focused throughout the day when I hit it in the AM.
My workouts in the evenings were lacking the push, the power, and well...lack energy that was dispensed during the day.
Granted, I have to make the sacrifice to rise 30-45 min earlier to workout, but once I prepare my mind the night before by activating the power of visualization by walking through what muscle/s I'll be working and what type of exercise/s that will be used, I am pumped, so the morning of the execution I am all fired up to hit it.
So, find the best time that works for you and work it!

Game face on!

Alright it is that time again - another fitness challenge and game face on!

I haven't taken pictures since my photo shoot in August so I'm adjusting again to this weekly thingy!!

Yes, we are crawling into the season of more entertaining which obviously surrounds food and drinks, but I have a dream:) to get this body of mine chiseled for March 2010 body proud Fame competition.

From now until Christmas I am off sweets and alcohol. My workouts will be no longer than 45 min per session regardless if I'm going heavy or not. My cardio will be kept to a maximum of 3 times per week with no more than 25 min per session.

Speaking of...time to get a workout in!

Here's to a rewarding week and make it count - remember, when you give your best you can expect the best!

What we Feed Grows-stop the cycle

It is a no brainer but how many of us seems to be oblivious to this simple truth. It is what generates life or death in any form - what we feed grows and what don't feed eventually dies. So, if something is going on in my life that I don't like - as in what I have control over, my thoughts, my actions etc then my solution to rectifying this is to screechhhhhhhhh!!! Put a stop to feeding those thoughts, doing those things, hanging around those people, listening to such and watching such.
Easy enough? appears that way but why is it we sometimes stumble around clueless? For me it comes to becoming caught up in the moment of my self indulged frustration, pain, hurt or confusion.
Maybe I needed to find myself in this place again to remind myself that I have control over certain things in my life and what I feed will grow - so as I began to feed my mind and surround myself with what stirs me, stokes my fire, light my flame and empower me I become alive in the realm of the areas that needed a lift, a positive change. It's like blowing the dust off a good book, making a nice hot cup of your favorite beverage, turning on the fire place, and snuggling down to an enjoyable read. Ahhhh! now that feels good!
Bottom line - if you don't like what's growing, stop feeding it and instead feed what you do what to grow...the things that will be beneficial to you and those around you in a healthy way.
It can be done!

Fresh Fire and Focus

I’m not sure what happened…well a number of things was working throughout the week to get me to this point. The point of “fire and focus”! Since returning from Guyana I have been struggling to resettle into my routine workouts and it was beginning to frustrate me.
A few things I needed to get back into doing was – create a plan to follow (I achieve best results by following a plan), and find a fitness challenge to get me moving.

Thank God for good friends – was speaking to Cynthia last night and she reminded me that last year this time/Oct I started my lean out program and stuck with it to my photo shoot. I also realized that what you feed grows and what you don’t feed die! That is another post for another day. I awoke early to get in a leg work and hit the stairs in my building to complete 22 stairs twice.

What is my next fitness goal? Cutting, one word, one focus, one purpose and why you ask? To compete in the Fame 2010 Body Proud competition in March.
OK, on the hunt for a FT to help me…will keep you posted and picture posting begins on Sunday.
To a sweet day and remember, discipline people succeed!

Recap of a successful week

Even as I wrote the title of this post I smiled - "successful week"...what is the definition of such? Well I didn't say it was perfect, nonetheless successful! I've realized that growth in life, or awareness, or the realization of what's going on inside usually becomes clear; not when things are going good, but when there's pressure. Pressure or stirring that gets your attention.
Well that was the essence of my past week, yet it was successful!
I am still standing, breathing, healthy and a better person for it.
I completed 4 workout sessions this week - alternating cardio with 1 set of strength training for a full body work of 50 min.
My eating habits has been re-adjusted to norm and I can say in those two areas things have resettled.
Work on my business and website is close to completion - I'm stoked about that and my CFT program is on track too.
This week my goal is to increase my workout session to 5 days and continue with my clean nutritional plan. I've yet to decide on my next fitness challenge, but it is something I plan on pursuing, that will be shared and once announced my picture posting will begin.

To your success in your life's journey - remember, it takes work, but it is so worth it.