What's going on in my world

I can't believe the last time I posted here was Jan 13th - yikes!!! With that said it is time, overdue for an update on what's been going on in my world.
I've been doing my best to kick things into high gear as time draws nearer to my fitness competitions but have been side lined by a shoulder injury 3 weeks ago, then this past Wed morning I injured my lower back, glutes which by Thursday had travelled up my back to affect my right traps.
Why? I think it was a combo of a lack of stretching and not listening to my body when I was doing the lower back extension workout.
Needless to say I have unable to work at both of my jobs since Wed and my training has been on hold. Added to that today I should have been attending my first photo shoot as part of my "fitness workshop" to get ready for my show but was unable to attend. Mentally and physically it would have been a disaster and would have added to my disappointment.
Yes, a bit down but not out of the race by a long shot!
Today I decided to make my way back into the gym and boy do I miss training - hitting the weights, moving my body, working up a sweat not only is good therapy for me but helps to release stress, gets me re-focused and clear my head as I work towards my fitness goals. Today though slow and steady with much caution while lifting lighter I had a very good workout.
I keep promising to post new pictures, but still haven't gotten around to it...I will soon!
So with 10 weeks out to "show time" my goal isn't only to intensify my workouts, going heavy and hard, but train smarter, dig deeper and with the end result for optimal transformation...10 weeks out...it's time to rumble...injury free!!

Being stirred and challenged

Last Sunday I fired off an email to my trainer Judy complaining that I was bored with my current workout plan…well, the response I received wasn’t what I expected and it left me a bit shaky…enough to wake me up to engage a different mindset…see a excerpt below.
My body fat stats have dropped and as I write I realize that I haven’t taken or posted pictures in a while…this Saturday I promise to upload a few.
My goal for this week is to stick with my training (today is my rest day) and I revel in “rest days” now. My week cycle runs from Sat-Fri and I find that works best for me. Ok, enjoy the read, and be stirred to reach a bit higher and dig a bit deeper to excel at whatever goals you’ve set to achieve in 2010.


“Before we make changes to anything i need to see 1 full week of perfection in all areas. I want perfect sleep, perfect meal planning, perfect eating and all workouts on schedule. Training for competition is NOT the same as training for general health and fitness. Contest prep is BRUTAL and anybody who tells you their contest prep wasn't brutal has never placed well in a show. If you are just looking to get on stage for the experience and a few nice photos then not prepping meals and then being too tired to train is fine and when you come in on Tuesday I’ll quite happily take you through a resistance band workout, maybe give u a massage and give you a teddy bear to cheer you up! However I vaguely remember you saying something about wanting to win? If you still want this then let me know and I will be the appropriate bitch, so just let me know if you want to win or you want the teddy bear........

I will mix things up for Tuesday, and if you achieve your goals and I see the appropriate changes and results then it will indeed be time to mix things up. Did you choose me to entertain you ? or to kick your ass? if you want me to entertain you then call me and I'll perform an Irish dance for you when you get in on Tuesday?
Sarcastic? rude? me???? in a nutshell Diane I am WAITING for you to impress me!!!!!!! I've been a LOT nicer to you than my other clients and I think i may have been toooooo nice. This ends now!!! ;)”

My first week moving into the zone

As I wrap up the first week of Jan/2010 I've learnt a few important lessons

1. I cannot expect to have sustaining energy throughout the day when my nutritional plan is out of wack.
2. I cannot expect to give 110% in my workouts and expect gains when my nutritional plan is out of wack
3. I must engage the power of visualization and work daily on maintaining my focus as I work towards achieving my fitness goals for Mar/Apr fitness competition.
4. When my focus, nutritional plan and exercise plan is consistent I reach and sometime surpass my goals - last week I dropped 2 kg.

So there you have it; as I move ahead I am learning from my failures as much as my success.

Stay the course and don't quit!

Think Bigger, Give Bigger, Expect Bigger, Live Larger

As 2009 comes to a close like you I reflect on my journey, my ups and downs, valley and mountain top experiences and my gains and losses. Throughout every experience with its emotional mix I grew; I learned more about me, my strengths and weaknesses. I learned to embrace it all by being in the moment, acknowledging what I was dealing with, and worked through it. I am still mastering the art of learning to be present - it is an amazing experience when put into practice.

As I move into 2010 I am in expectancy for a healthier year in every area of my life and I extend the same to you and your loved ones.
Up the anty, think bigger, give bigger, expect bigger and live a larger life. Don't settle for what is in front of your face, you are capable of so much more. Love and care for yourself; only then will you find there's more of you to give and more to love to give unselfishly. So find your passion and run after it.

Winding down to Wind Back Up

The past couple of weeks have been spent winding down while enjoying more time with friends, relaxing, eating, drinking, and shopping. I so needed this down time! My workout program has been consistent but have found I lack the energy to push through a 6 day workout stretch that my trainer has me on. I've since opted for a 4 day on one off then back again...without the energy my workouts are useless. I've since done a bit of research on some energy drinks and picked up a few samples of "vega" that contains all natural ingredients and seems to give me the edge I need.
I've also done some additional research (or a friend did for me...thanks Ian) on the added benefits of fish oil over omega 3-6-9 so come Jan/01 I'll be switching to fish oil instead.

My website is days away to being launched...ah my baby is about to be born:) and I am excited to see another phase of my journey manifested. I also applied for a part-time job at a gym opening a short distance from my home and it looks promising...will keep you posted.
Aside from that I am not really into the Christmas celebration this year as I still miss my dad a lot, but still very much thankful for a great year despite this loss.
As this month and 2009 winds down and I with it, I am equally beginning to wind up and get in gear my mental attitude and focus to enter 2010 with bigger challenges, larger dreams and a "it can be done" mindset in place for all areas of my life.
To you and yours I extend wonderful Christmas greetings and may you enter 2010 with the right mindset; with love, joy, peace and health abounding to you and may you realize your potential for your dreams to come alive...you have it in you to do it.

A new twist and mixing things up

Two weeks ago I decided to try a different form of dieting - instead of going with my 3LC , 1HC and alternating I decided to go with all LC for 6 days, consuming 80% of fibrous carbs, no fruit and protein. This past week I went the opposite, minimal fibrous, increase on the complex, only pomegranate fruit and protein. This week it's back to minimal 20% complex from sweet potato, yams and brown rice. The 80% will be maximizing on my fibrous carbs, while protein will derived only from meat, egg whites and nuts, and no protein powder. I want to see how my body can work without consuming protein powder as a substitute. Fruit will be blueberries, pomegranate and kiwi with 1/2 cup of yogurt, and no process foods. Sat will be my HC of all complex and no fibrous carbs.

I've also lagged on my cardio workouts, concentrating more on strength training. So this week my cardio will be 30 min per day plus my strength training sessions.
I'll post pics sometime this week...well there you have it, a glimpse into what's going on with my eating and exercise plan as I ease into getting this body ready for my fitness shows in March
and April of 2010. Come Jan it is no play and all business...game face on!

I've sure been enjoying this time off from studying and working on my website - all my changes and content has been sent to the designer and the launch will be soon. Sooooooo I can breathe and relax and get caught up on watching movies and well doing whatever I please:) to Jan 1st.
Besides that a lot has been happening which has been exciting in the area of my fitness business...will share more on that later.
OK here's to a week of new beginnings, coupled with great success...don't quit, stay focus, and work through it...keep your eye on the prize...it can be done!

Carb loading and a Fat feeling day

Today I'm supposed to be carb loading - eating mostly complex carbs with a minimal intake of protein. However, I am not feeling hungry enough and I'm having a "fat"feeling day! It's pass my 1/2 day mark and I've only consumed 555 calories 63g of carbs, not hungry and feeling fat...ugh!
So, what does this gal gotta do to push through? Thoughts?
Thank goodness those days are few and far between...my plan to overcome...it's all in my head and I just have to eat as much complex carbs as I can throughout the day, because the next 3 days are LC days. Fat? Duh! lean machine lady!!:)
Winning starts with the attitude of the mind, get the mind in gear and you'll be on your way!