1-2-3 fat loss solution

What's everyone up to?

2010-11-30T13:43:00.000-08:00

I'm still here! Though I haven't posted here in over 6 months or so I am still moving ahead - and embracing the changes in place that life brings. I did notice all the folks I used to connect with have moved on and their blogs are either moved or inactive.

I trust you are all well and living your lives to its fullest - pursuing your passions and expressing your appreciation to others by your continual giving. Yes, giving solely out of a heart of gratitude to others is still the best way to be fulfilled.
I'm going to be back posting on a regular basis come 2011.

Remember, embrace your life, enjoy the moments and refuse to live in regret.

Have a Game Plan A & B

2010-06-21T10:38:00.001-07:00

We all know that regardless of what goals we have a game plan in place is a MUST, IF we plan on succeeding. That’s the first step. The second step that I have learnt that is necessary is having a plan B in place. Why? Well though our plan A is the ideal plan, we don’t have control over the “unexpected” that life brings so take plan B as a “just in case”.
I learned the hard way by only having a plan A and when the bottom fell out, I didn’t have a plan B and it took me months to regain my bruised self imaged. Now there is always a plan B in place.

With the focus on fitness after having your game plan A & B in place it is time to set a start and end date – I have always found that setting the start date a week or two head is good, because it helps get the mind mentally prepared for the “execution” of the plan. Being mentally prepared prior to pursuing any goal is wise!

For the next one to two weeks prior to your start date you have the time to get your workout and nutrition plan in place by getting your home success ready for your fitness transformation/challenge. Your workout plan should be no less than 3 weeks and no more than 4 weeks. After 4 weeks you’ll need to switch things up to avoid both boredom and plateau. Along with that you need to educate and encourage yourself in this area by either joining an online support group of like minded people, and forums that you can keep educated and encouraged. I have found www.bodybuilding.com site to be an excellent place to get what you need in the area of fitness, nutrition and support.
These tools along with engaging visualization of where you see yourself at the completion of this goal is imperative to your success.
I have found when I implement these steps I am much better prepared to begin and follow through successfully in achieving my goals.

Remember, it is up to you and it can be done.
To your continual success

It just couldn't be

2010-06-08T14:39:00.000-07:00

over a month since my last post. but it is! I've now resigned myself to posting a stickie note on my computer to remind me to post once per week. This forum has helped me in my journey of becoming fit and maintaining a level of transparency that keeps me digging deeper and reaching higher to give, do and be the best.
I am happy to share that I have fully recovered from my lower back injury and my training has become stronger and more versatile. Executing various types of cardio from jump ups to jumping jacks, to step up, to cross over, to sprints to side running, to hill sprints have resulted in rapid changes to my body - which has resulted in doing leg work once per week with impressive changes.
I'm always looking to keep my workouts fresh, fun, and effective. I will share a sample along with pictures soon. I've also found it challenging to incorporate my workouts with my partner Maria who pushes me beyond my threshold and then some.
Well, this it for now...remember it is up to you! You decide!! Make it a healthy decision!

The benefits of Changing up your workouts

2010-05-06T12:15:00.001-07:00

When it comes to change as humans we tend to either do a slow crawl towards being convinced that change within our workout plan would not only be a good move, but beneficial as well. Well, let me count the ways

1. It takes away the boredom and keeps things fresh and interesting
2. It keeps you from hitting a plateau and keeps the fire stoked
3. It revs up your metabolism which results in accelerated fat loss and increased lean muscle
4. It provides multiple ways to move and challenge the body
5. It reveals what type of workout works best for you

When I speak of change in your workouts I am not only referring to what you do but where, when and how you do it. Let’s face it you don’t need to belong to a gym to get and stay fit. With a few different size of dumb bells, strength training bands, a mat and a workout ball you’ll set to execute a full body cardiovascular and strength training workout.

Since taking me and my clients workouts outside we’ve been enjoying not only a nice change in scenery but, adding a new dynamics to our workouts. By incorporating circuit training and Tabata training the visible changes are noticeably quicker. In the outdoors the ability to challenge both your cardiovascular The ability to try new things like sprinting for 20 sec up a hill then walking for 10 sec and repeating the cycle from 4-10 times…depending on your level of fitness is wicked for burning fat faster and decreasing the amount of time you workout. If you’re still doing “steady state cardio” to lose BF, I encourage and challenge you to try this on for size at least once per week.
I think you’ll be greatly encouraged by the benefits you’ll experienced and easily add it as part of your regular workout schedule.
A sample of my personal outdoor workout:
· Warm up 5 min up and down a set of stairs or light jog or brisk walk
· Stretch
· Jumping jacks 20sec work/10 sec rest repeat 8 times
· Squats and shoulder press with 8lbs weights 20sec work/10 sec rest repeat 8 times
· Sprint 20sec work/10 sec rest repeat 8 times
· Knee raise 20sec work/10 sec rest repeat 8 times

If that wasn’t enough then just try it on for size of the 5 benefits alone.

Challenge equals growth

2010-04-29T11:42:00.000-07:00

I continue to learn that if I am to grow I have to challenge myself mentally and physically. To improve how I think my mind has to be stimulated, meaning I have to move from the position I currently find myself in...it's sometimes called "restlessness" and or negativity. When we find ourselves being restless and or negative we eventually get around to asking why, then a solution to resolve the why is formed! Well when it comes to my life that is how I work.

And, so it is with where I am at - at the challenging stage...my mind to get back to healthy thinking, projection of my thoughts, my speaking, and actions, as much as my eating has been healthy. Of regaining my consistency and now challenging myself by applying changes, with the ultimate goal to see massive and healthier results in a shorter time.

Had a strong reminder last night from my partner as I complained about "being fat"...I'm not!! but there are days I suffer from that syndrome. I was called on my choice of words and given a walk through on what I should say instead...tough love in action and it worked. Negative words always works against us to defeat us and choosing positive words will have the opposite affect...reminders are good and necessary.

What works for me to challenge and stimulate positive change may not work for you, but the goal is to find a healthy working solution, make a plan with a deadline in place, and keep the 4D's in place -Desire, Discipline, Determination,and Dedicated to it's completion.
The outcome of my inner reflections has thus stirred me to challenge myself to grow - and in the process be an encouragement to others. Now go do the same!!

Consistency is the key to

2010-04-23T12:51:00.000-07:00

building a momentum in developing habits that will hopefully be equal to maintaining a healthy and fit lifestyle.
For the past 15 days I have consistently been logging my meals, workouts in detail, thoughts at day's end and "have I met my water quota". Doing this simple task has helped me stay focused on maintaining a nutrition plan that contains more fibrous vegetables, consuming complex carbs after my workouts and weaning off from the habitual snacking at night.

I've decided to take my workout outdoors and incorporating jumping jacks, walking hill lunges, burpees and sprints are not only a nice change, but these exercises also accelerates fat burning three times faster than "normal cardio".
With summer less than 9 weeks away many are focused on dropping as much fat or toning the body. My suggestion is this - don't just focus on "summers" to get healthier...make the commitment to live a more active life and then do it. Start moving at least 3 times a week for 45-60 min, consume less sugars, cut out the pop, eat more lean meats, and fibrous carbohydrates and fruit. You can still enjoy your treats and a glass of wine - do it in moderation...once a week.

Alright, the week-end is upon us...enjoy, play safe and have fun...oh, and stay healthy!

Learning from disappointments

2010-04-16T07:59:00.000-07:00

This coming Saturday is the fitness competition that I should have been a part of, but alas due to my lower back injury I am not able to compete. My back is healing but at a much slower rate than I thought, however it has been a bittersweet learning experience; I am only now beginning to embrace this set back as a blessing and opportunity...more on that on another post.

My exercise plan in place has been geared to work on strengthening my core, legs and endurance. My nutritional plan is being acted on and again I continue to use my body to test not only what type of workouts are best suited to help heal my injury and lean me out, but combined with what, when, why I eat and the amount are equally important to ensure my continual fitness success.
My mind is no longer consumed and lamenting over my disappointment in not being able to compete. Getting to this health point has taken me well over 9 weeks…it just wasn’t meant to be this time, but there are other opportunities ahead.

My focus and goal for the next 8 weeks is to use what I’ve planned out, acting on, documenting my food intake, types and duration of exercises and thoughts, take pictures weekly along with measurements and at the end of that time share with you the outcome and my results. My intent continues to be to share...pass on what I'm learning on this journey to help you benefit in your own journey. Any thing that you can pull from to help enhance, encourage, motive and challenge you as a result of my experiences good or bad would be my reward.

Going forward there will be weekly post to this blog covering a variety of topics that is geared to health and fitness.
Alright keep moving it’s extremely good for the body, mind and soul.

Health or Image - Where is the focus really?

2010-03-19T11:30:00.000-07:00

Mostly any anything to do with fitness and or fat loss and even health that runs on Infomercials, commercials, magazines and promos have pictures of men and women with bodies that looks cut a certain way. The message being sent with the visible images is not only misleading but feeding hungry desperate people with the wrong message; which isn't only wrong but can be discouraging. Let me explain!
I've been confronted by my partner of having the wrong perception on what a "healthy" person really is...as she so well put it...it isn't about the body image that confirms or denies a healthy life.
I had a "reality" moment earlier this week when I realized that what was said was the truth...as I revisited my childhood and teen years I saw clearly the message that I was fed by the actions of others had me caught in a lie about myself. Growing up a chubby kid and fat teen I was teased and wasn't the most popular gal around, but once I lost weight I was embraced. Yes, I did gain confidence because I felt better about myself, but the cost of it was I hooked into the "image" thing which stayed with me all these years...until now.

Though I touted and believed and encouraged my friends and clients that a healthy life begins with the mind, nutrition and body and followed what I preached, BUT I went overboard with my body image.
Don't get me wrong I am not advocating carrying around excess weight but I want to share with you that the images seen on TV and in the magazines doesn't define being "healthy". You don't have to be a size 4 or 6 and or have bulging muscles to be healthy. Being healthy must and should start with the right mindset...it sets the pace for laying the foundation and building a healthy or healthier life in every other area of your life...not just the body which can be superficial.
I can have the "body/outside" but my heart, soul, mind, personality, character and relationships can be unhealthy. There is a yup...got it...healthy balance that should be in place. Needless to say when I became aware of how warped my thinking was in regards to my own life I was saddened but at the same time liberated.
Is it better to run after the body image or healthy image...I've gotten it right and running with it in all regards thanks to what my partner pointed out...how about you?

The best in a long time

2010-02-24T08:08:00.000-08:00

Yesterday I had an amazing workout - the best I've had in over one month and boy it felt amazing. There's something exhilarating about being in an environment that you love and getting a rush from doing what you do, and seeing changes that not only affects your body, but your mental state as well. There's also something to be said about having your mind focused and attitude right...that's another post but today it's about my workout and eating that I wanted to share on.

I warmed up for 10 min on the T. mill ranging between 4.5-8 speed then I took time to stretch, then got back on and did another 20 min of interval between the same speed. It was the first day that I did a full leg work - walking lunges, romaine dead lift and leg extension - it felt really good to just work those muscles that were neglected for so long...I worked my ABs in between my leg work, stretched after then cooled down on the bike for 10 min between speed 3-5.

My nutrition this week so far has been excellent with an equal balance of wholesome carbohydrates, protein and fibrous carbs along with minimal fat and of course huge amounts of H2O.
It's a fact that regardless of our drive, dreams, and determination to reach our finish line, we will encounter set-backs, disappointments, discouragement, and derailment, but if we can see it as only temporary and not the "end all" we can learn from it, regain our focus, remind ourselves of the why and get back in the race.
It Can Be Done!

It Can Be Done

2010-02-22T11:40:00.001-08:00

Last night I went to bed thinking about where I am at in my life pertaining to present fitness goal, my state of mind and overall what’s been going on.
In a nutshell my discouragement stemmed from my injury that is still lingering and 3 episodes of chest pains I’ve experienced in the past 10 days. ECG and other tests, x-ray and blood work being done to rule out any heart problems as heart disease runs in my family and my dad passed away from such. With that said I am not worried, just taking extra precaution.

As a result I’ve slacked greatly in the area of my eating habits and my workouts have lacked the push It would be a farce to say that I am reveling in this upset...feeding my hurt by being rebellious with my eating wasn’t helping me stay focus or encouraged.

After doing a bit of reading on “making the cut” I was reminded that I have the tools and the know how to do this…so I am 8 weeks shy out of the April competition and the question looming in my mind is “do I have it in me to get competition ready”? being aware and conscious of the pain while working hard but smart. 8 weeks, 8 weeks!! So what if I get into week 8 and find out that I am not competition ready? At least I would still be much closer than I am right now and it will tell me how much drive I actually have in me to stay focus, work through hurdles to get there. It would be a win win for me regardless.
The motto, my mantra that has embodied my fitness success-from fat loss to a career to how I live my life “It can be done” Has resurfaced within my spirit…the timing is perfect. Added to that the support and encouragement I’ve received from my trainer Judy and JJ has been phenomenal. This past week end was my decision making time and though I was very busy in my down time my mind was on where I was at. I have been in this slum before and know what to go to get out. I realized last night that it is up to me…despite the support and encouragement received at the end of the day it is up to me to go beyond a mental decision, but to act and be smart about it, and oh yes it can be done.

So today I have regained control of the reins, my mind cleared and heart focus on my compelling reasons why and game face on.
This isn't just about a competition it is about my health and achieving my ultimate fitness goal to lean out and maintain a reduce BF.

My Active List:
Write out nutrition and fitness plan for the next 8 weeks
Daily document what I eat, types of exercises executed per body part and weight lifted.
Write out my compelling reasons why and make it visible
Implementing what Judy suggested…
Daily affirm my goals and visualize the changes I am working towards.

I know this has been an extra long post but I want to be as vulnerable as possible..keeping it real and to remind you that at the end of the day it is up to you/me to decide not IF but WHEN you should get back into the game and don't allow set backs to derail all the work and progress made.

What's going on in my world

2010-02-07T16:40:00.001-08:00

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

2010-01-13T07:54:00.000-08:00

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

2010-01-08T16:02:00.001-08:00

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

I cannot expect to have sustaining energy throughout the day when my nutritional plan is out of wack.
I cannot expect to give 110% in my workouts and expect gains when my nutritional plan is out of wack
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.
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

2009-12-31T09:21:00.000-08:00

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

2009-12-23T17:18:00.000-08:00

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

2009-12-13T14:54:00.000-08:00

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

2009-12-07T12:23:00.001-08:00

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!

Another dream lives

2009-12-04T22:22:00.001-08:00

At the age of 11 my hands slid into a pair of boxing gloves and the experience I learned while hanging out at a boxing ring and goofing around is one that is still fresh with me, At the age of 15 when my hands first touched the cold steel of free weights I was hooked. At the age of 22 I was introduced into the world of healthy eating, nutrition and started to personally deal with my self esteem and weight issues.
Throughout my life journey my passion for health and fitness stayed with me and I continued to educate myself in this field. I began to use my body as a test kitchen in trying new workout programs, and incorporating different eating cycles to find what works best to give me the best results in a healthy way.
I learned about the types of foods that were best for fat loss, when to eat what and why to eat it. Over the years my knowledge not only grew but I personally benefited from it. My life got healthier in every area, and the revelation about what the rest of my life is meant to do was to follow my passion and do what brings me the greatest joy and fulfillment. Share my passion with others by educating others on how beneficial it is to improve their lives and how to slowly incorporate health and fitness as a lifestyle change that will benefit them in EVERY area of their lives.
I wasn't going to pursue a certification as a Certified Fitness Coach simply because I felt with the knowledge and life experience I had that I was qualified enough. However, with encouragement and sound advice from a bunch of close friends which made a lot of sense, I took on the challenge of pursuing my certification in this field.
Today, after over 8 months of ups, downs, sacrifices, and loss I am now a CFT with a passing grade of 88.3%. Elated? Beyond and then some...here's to dreams that come true...plant a seed, take a stand, water that seed, believe in your purpose, don't give up and eventually your harvest will come.
Another stepping stone in my life's journey...I'm excited as to what lies ahead...it only gets better and sweeter...to my dad who told me "keep going and don't stop" thanks dad, and to all my other friends who supported and encouraged me along the way...I am forever grateful!

There's motion in the ocean

2009-12-02T09:59:00.000-08:00

I seem to be having this conversation often with close friends as per the title to today’s post. When we sow, toil, do, dream, plan and work the plan of course; why does it seem like there’s no noticeable change? It can be frustrating IF we do not understand the process.
Listen, when we look at the ocean, though the water on the surface appears to be still, there is motion in the ocean.

The principle of sowing a seed in the ground and eventually reaping a crop is applicable to every other area of our lives. Once you catch that your attitude will change to one of awakened expectancy.

And so it is as I continue to discipline myself to eat clean, be diligent in challenging my body in the gym as I train for my not one now but yes, two fitness shows. The first in March and the second in April. My vision and purpose clear, now it is the working out of what is within to be reflected without, and it is happening day by day. Yes, I am prepared that one week I may work my butt off in all areas and not “see” the results I’d expected, but then another week…boom there will be significant changes.
I am aware of the fact that huge sacrifices will be called on to bear, but I will take them in stride with the “today I will give my best” attitude.

On another note I am very excited to share about my completion of my “First Aid/AED” and only days away to me being an official CFT. The reality of it is building – another “motion in the ocean” project that is about to take me to another phase in fulfilling my passion.
OK, remember you have the power to choose so choose healthy and wisely

Where does the time go?

2009-11-30T08:51:00.000-08:00

I can't believe my last post was over 1 week ago! Not like me to miss posting at least twice per week, but last week threw me a few curve balls so posting wasn't on my mind. For a few days I had a terrible head and ear ache to deal with and doing anything was just about impossible.
Needless to say I only got in 3 days of workouts, but my nutrition plan remained consistent.

This week my goal is to hit the weights 4 days and cardio of 15 min within my weight days with 1 day set aside for only cardio. As of tomorrow I will be 4 months out to my fitness competition so I am mentally aware of that HUGE aspiring goal, so my eating this week - trying something new is to consume mostly fibrous carbs with a minimum intake of complex carbs, and fruit only 3 days a week...choice of fruit is apple. I'll take Saturday to carb up with only complex carbs.

I've completed my First Aid/CPR/AED and by this week-end I should have completed my CFT! Yippee!! I plan on taking the rest of the year off to relax my the side of my brain that's equip to study and enjoy some down time. In Jan I'll be back into studying for my SPN/Specialist in Performance Nutrition.
OK to a super fantastic week and remember stay the course and don't even entertain the thought of quitting, because you can do it!!

A so so start but staying focused

2009-11-18T11:57:00.000-08:00

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

2009-11-11T19:28:00.000-08:00

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!

2009-11-10T11:48:00.000-08:00

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!

2009-11-08T10:56:00.001-08:00

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

2009-11-06T09:39:00.000-08:00

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

2009-11-05T07:35:00.001-08:00

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

2009-10-25T13:33:00.000-07:00

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.

Plans in place and it's off to the races

2009-10-13T10:58:00.000-07:00

Alright, I had my turkey dinner, and indulged in a larger piece of pumpkin pie. Now it is time to get back into my lifestyle of proper/sensible nutrition and kicking my workouts into high gear.
For the next month I'm off all alcoholic beverage and sweets - process foods are out or being kept to a bare minimum.
My exercise routine is up to 5 days this week for a longer duration and more intensity.
My fitness goal? Nothing particular as to date, but my mind is working on something challenging.
Oh, my photos from my shoot are in - now it's time to select 11 for touch up and posting to my website.
OK, to a fantastic and fruitful day.
Remember it can be done!

Gearing up and Happy Thanksgiving

2009-10-10T08:43:00.000-07:00

My first week back was spent resettling into my life and spending some quality alone Diane time. My eating habits though still clean has been accompanied with either chocolate or cookies daily. I am not making any excuses...just keeping it real!
My workouts have been concentrated solely on strength training every other day for 33 mins per session.
I wanted to slowly get back into things as I wasn't working out for a solid three weeks and my appetite back in Guyana was sporadic, but when I did eat it was mostly fresh fruit and fish.
Seeing it's the long-weekend celebrating CANADA Thanksgiving; I'll be back into my regular routine from Tuesday and new fitness goals will be unveiled sometime later next week.
Well, I have a truck load of things and people to be thankful for and thankful to - I am a truly blessed, contented and fulfilled woman. I am thankful for being blessed with an amazing dad who showed me how to live by example.
I extend to you regardless if you're celebrating this assigned holiday or not a very Happy Thanksgiving. Spend sometime reflecting on what you have to give thanks about and make sure you tell someone how thankful you are for them being in your life.
To an amazing healthy and fun week-end.

In memory of my Dad

2009-10-05T10:20:00.000-07:00

My dad took his last breath on Sept 24th at 12:30am; though he is terribly missed, he had a full life, led a life of peace, a man of few words but loads of action. He was an amazing father in every sense of the word. As my personal coined quote for my life goes, it is fitting to share this again and in doing so it is a true reflection of how my dad lived. God allowed him 76 years on this earth and blessed me with 45 wonderful years to know this great man Ernest Cecil Nathaniel Dutchin.
"At the end of my life's journey I don't want to be remembered for the amount of accumulated possession I have. I don't want to be remembered for the amount of money I left or didn't leave for my loved ones. I don't want to be remembered at all for any material possessions I left or gave to others. My desire is to be remembered simply for what I deposited into another's life; I want to be remembered for one having made a positive difference for however long or short the season I had with them. I want to be remembered for caring about people and not things".

Live your best life, give your best, expect the best and the best will be manifested!

Attending to Family Business

2009-08-31T11:11:00.000-07:00

Just dropping by to let you know that my postings will be put on hold for a while. My dad is quite ill and I'll be heading back to Guyana on Wed to be with him. I covet your prayers and or well wishes at this time and I sincerely appreciate your support.
For now
Diane

Moving the body into the sculpting phase

2009-08-25T06:31:00.000-07:00

The week-end was spent carb loading and it truly was; though I didn't "feel like it" I've found I manage well better on limited carbs. Meaning my carbs intake comes from vegetables, fruit, squashes, sweet potatoes and brown rice.
I deliberately took two days to carb load because for the next 5 days I'll be moving into the cutting stage of lowering my carbs to 60g or less. I'm only testing the waters on this as I have never attempted this cycle before - of two days loading and 5 days cutting. I'll be doing this for 2 weeks and then apply changes or tweaking as required.
My workout plan will be 4 days on 1 day off.
Staying the course!

Isn't it about Balance?

2009-08-23T12:34:00.000-07:00

I had a chat a few days ago with a friend Shelley who has a Shiatsu massage practice and we were sharing our thoughts on the connection of nutrition with our bodies to exercise and the form of massage she practices. Within that time the word "balance" became part of our discussion.
We both agree that like millions of others we have more than one passion and one of the passions we have in common is a love and passion for food.
Yes, we all have our favourite ethnic food and it doesn't matter what class it falls under - from desserts, to appetizers, to the main course we love food and with that enjoyment we do it with people in either a business or non-business atmosphere in the realm of getting to know, like or love the people we're with.
So with that said the topic of having a healthy balance came into play - we should have and enjoy moments where we satisfy our craving for a sugary treat, hamburger, fries, pizza and a cold beverage.
We should not deprive ourselves from such cravings, but it SHOULD NOT be part of our DAILY lifestyle. Why? In case you have forgotten, eating foods like that on a daily basis is self sabotage to your overall health and increases your chance to develop health problems like heart disease, high cholesterol, diabetics etc.
As an example on Friday I had a grilled cheese sandwich on white sourdough bread (not sure what got into me) in less than 30 min I had serious heart burn and I felt yucky. Why? my body is no longer used to eating what I'd just consumed and the reaction I felt was my body's way to telling me that.
Therein lies the personal responsibility to find a healthy balance for our life by incorporating a healthy lifestyle of exercising 3-5 times per week at an intense level for a minimum of 30 min, and maintaining a nutritious eating that contains lean protein, wholesome grains, a higher quantity of fresh (preferred organic) fruits and vegetables, and avoid process foods as much as possible, while limiting or eliminating your intake of sugars, white flours, pastas, rice and alcohol.
In doing that we can still have a day whereby we can indulge in feeding our sweet or salt craving and maintain a healthy balanced lifestyle.

The process of thinking and doing

2009-08-21T07:10:00.000-07:00

Self evaluation is a great exercise to incorporate into our lives; much as healthy eating and exercise because "self evaluation" is an honest way for you to look inside of yourself...kinda like looking into an internal mirror of your soul. Though I do practice this exercise, I must admit that I need to do it more often. With that said, here I am in the process of doing just that this week, and wanted to share a bit on what I've been unravelling..ah, make that discovering.

There is a process of thinking that is important in every day life - from work to play; though sometimes being spontaneous comes into play which can sometimes be exciting and adventurous. However, within the realm of processing (on things that are important), we need to spend time "thinking things through" before acting...avoiding making hasty decisions that can have a negative back lash is oh so important and wise.
So, I've been processing my next fitness challenge, and how it will not only benefit me personally, but help my clients (as a result of what I'll learn). What I do, how I live now brings me ultimate fulfillment; helping and encouraging others to reach for and live their best lives is fuel that keeps my engine running. I feed off of seeing seeds sown come to fruition that moves on to have a positive effect in the lives of others as well. That's my life in a nutshell...make it a huge nutshell:)
So, during the process of "thinking" I realized that I have to "do" what my mind is processing to get the results my mind is visualizing.
My point is - Time spent thinking without doing is fluff...my opinion of course. So the only way for me to live in the reality of my thoughts, I must act...I must do to enjoy the times I spent reveling in the goose bums giddy possibility moments during the "thinking processing".
See time as your friend and get busy living.

Challenging but Exhilarating

2009-08-19T07:26:00.000-07:00

A yoga studio just opened close to my work so a friend and I decided to check it out - the "open house" special is $30 for 2-weeks unlimited, so we're going to attend as many classes as possible. For the first time last Thursday we tried the "hot yoga" and I enjoyed the experienced, then yesterday we decided to go for another session and 45 min after attend a spinning class. Hey, I am all about "first" meaning why not try something new...make it a first and see if the experience is worth repeating.
15 min into the spinning I could feel every fiber in my leg muscles screaming, but I wasn't about to quit - my mind I realized was in control and focused so I pushed the body.
Two hours later sitting and standing became a painful task...my lower body was already sending strong signals about the intensity of my workout.
At 8:15pm I was in bed and had a restful sleep and awoke ready to do it all over again.

Throughout my fitness journey I have arrived at the place where I revel in challenging my mind and pushing my body beyond what I may think I/it can't do. The experiences so far has been rewarding and empowering, because I know that if your mind is in ready mode you can reach for and accomplish absolutely anything you desire and set your mind to.

My next fitness goal is to sculpt my body...I want it lean did I say lean?:) I am very happy with my current accomplishments and body transformation, and would be content to maintain in this place. However, I know now that I can achieve and obtain a sculpt body. So, tick tock, tick tock, mind mapping a plan to get there. Details will follow shortly...the plan and picture posting will begin Sept 1st.
Alright, stay the course and remember if you have a desire to see a dream come alive...you can do something about it. So why not begin today to make that dream a reality?
It can be done!

In my Blood

2009-08-17T08:10:00.000-07:00

After 4hrs of clicking, flashes, various facial expressions, pose and moving from place to place I am happy to report that my photo shoot is over. It was fun and I am now looking forward with anticipation to seeing the finished work.
I’d fully intended to take one week off from exercising and eating whatever I want, but I can’t seem to talk myself into doing that – heck, after 12 weeks of hitting it hard I feel justified in “slacking” but mentally my mind isn’t going there and as I write this I am so glad I am in this place. So with that said my mind is churning as to what I can do for 2 weeks to stir things up a bit, to challenge my body…seeing that my mind is fully charged.

I did however take Friday-Sunday off from exercising and enjoyed a few drinks and desserts, though afterwards my body didn’t feel that good.
For the next 2 weeks beginning today it will be another one of my “test” in action plan to see what changes my body is capable of making, what growth or loss can be generated with the nutrition and exercise plan in place in only 2 weeks. Remember, it’s a test! Pictures will be posted twice per week.
Remember, if you don’t act, don’t try, don’t move you will get no where and you’ll never know what you’re capable of achieving. Make the move and do!

Taking things in stride

2009-08-11T07:25:00.000-07:00

My photo shoot was cancelled due to the weather - the plan is set for it to happen any day this week weather permitting. My photographer has been generous to give me Tue-Wed, Sat-Sun with a 2hr window notice to get shooting.
Though I was very disappointed, I found comfort in going clothes and free weights shopping:)
My workouts are one day full body strength training, one day cardio alternate with 1-2 days off as Rest days.
My eating continues to be excellent, and yes I had a glass of wine on my birthday with a piece of chocolate and 2 home made cookies to celebrate with a healthy meal of veggies and BBQ chicken.

I ventured out and did the zipline for my 45th and it was a scream and will definitely do it again. I will post some pics later.
I'm still mulling over what my next fitness challenge is - will share once the decision is made.
I will more likely take 3-5 days off after my shoot to relax and during that time will come up with my next course of action.
Alright, stay the course and don't quit - it can be done!

Time is nigh

2009-08-06T15:47:00.000-07:00

Well, these will be the last pictures taken before my photo shoot - unless it's rained out:(

I'm being optimistic here expecting perfect weather for my big day. Tomorrow I celebrate my 45th Birthday and I've never been more stoked about this age as any other. Why? I'm at the best place yet in my life in all areas - content, free and prosperous. Life just gets better and I'm thankful for everything that I had to experience in my life to this point...yes, even the painful uncertain, confusing, and lonely times. When I was dealing with such I couldn't see or understand the "why" and even though clarity wasn't there in all accounts I am still thankful.

As I gear up to wrap up another stage of my fitness journey I am thinking "what's next for Diane in this area?" It has got to top and challenge me mentally and physically beyond this experience...bring it!

"A coward gets scared and quit, a hero gets scared but still keeps going" Anonymous

It Can Be Done!

No Junk in the Trunk

2009-08-05T06:25:00.000-07:00

I'm convinced that our bodies were created to consume only healthy wholesome foods. Sure, the periodic self indulgence into our "favourite" meal or dessert in moderation is OK, but to continually feed this wonderful temple with processed foods eventually will take its toil on our system.
Last week-end I was out of town with friends and one day I treated myself to ice cream, fries, beef burger, beer and chocolate. Oh, and the sampling of wines (I was in wine country, Naramata). At the close of the evening I was a mess, and spent the last waking hours drinking as much water as I possibly could.
Upon returning home on Monday I placed myself on a strict raw food diet of fresh fruit and vegetables with fish. After two days of getting back into my regular way of eating, my energy level has sky rocketed, my body leaner and my system feels like it had a great oil change. Vroom!!
Listen, it is up to you to take care of your temple - body, soul and spirit. Make the decision to begin NOW to take control of your health; by implementing changes that will benefit you.
Enough talking, it's time to move!
It is worth it and you'll be better for DOING it!

Fitness does not start with the body

2009-07-29T08:22:00.000-07:00

I know the past few posts appears to be far apart from my “fitness blogging”, but rest assured this is very much attached to my “fitness” fitness of the mind that leads to an overall fit lifestyle. Who said a fit body is the end all? We can’t attain to a fit body without first working on a healthy mindset.

Nothing happens by chance; sometimes the understanding or the why is revealed and sometimes it isn’t, but regardless I believe that nothing happens by chance. There’s a life lesson to be learned from the events that unfolds in our daily lives. Not that every moment should be spent dissecting every thing, but we know the ones that causes us to react in certain ways that may surprise us, or concurring confirmations in subtle ways to get our attention on a specific matter that will address an issue we’re dealing with. Whatever it maybe, we need to become conscious of such and act…not just process but act.

I’m dedicating this post to my friend Matt because we speak the same language on many levels; he’s not just there as a sounding board, but his responses always leaves me encouraged and challenged.

Last night I shared with Matt that “all week” which felt like two weeks I was dealing with thoughts and choices. Revelation-when I make a choice, it isn’t solidified until I act on it. Hmmmm!!! And so it was as I shared that it suddenly dawned on me it was only Tue. Evening…yikes!!
My thoughts are my reality, it is the picture I choose to paint, to visualize, it is my world, and the truth is; the impact of my thoughts good or bad affects my outlook, words, body language, emotions, and actions. Therefore, the smart thing to do is not just choose my thoughts, but choose healthy thoughts that will shape the world I desire to live in, into what will empower and enable me to live today in a healthy mind (soul), body and spirit.

The best analogy is to compare this to eating unhealthy for a period of time, then switching to healthy eating. Your body feels and functions better. So it is with the thoughts we entertain – what we dwell on and feed will affect our lives in either a positive or negative way…no in-between.
To your fit lifestyle, body, soul and spirit

A time and season for everything

2009-07-26T14:34:00.000-07:00

I took 3 days off exercising, 2 days off studying and took 1 meal to enjoy pizza and a piece of apple pie and a few sips of a friend's beer. I thoroughly enjoyed the break and was glad I not only paid attention to my body and mind, but was thankful for my friends Matt and Cyn who was there to encourage me, along with my cyber friends buffed Stuff, Suzette, Monica, and Loretta.
There's a scripture in the Bible that says "there's a time and season for everything under the sun. A time to be born, a time to die, a time to reap and a time to sow..." It is true we can't fight against what is, and hurry the manifestation of what is to come. I don't think any of us would want anything prematurely, yet we tend to get anxious when what we think we should have "now" is delayed. Ah, if things are beyond my control my worrying, stressing or anxiousness won't hasten the outcome, it would only spiral my mental state into discouragement which could lead to depression.
What I need to accept and work with is what I do have control over period; like my choices - what I choose to do, where I choose to live, what career I choose to follow, what I choose to wear, who I choose to hang with and be a friend to, who I choose not to for my own personal reasons, and how I choose to treat this temple of mine and others are solely in my control. If I abuse any of the things I have power over, then I am 110% responsible for the outcome.
I like this saying not sure who coined it, but it is one of my favourites "feel the pain and do it anyways". It gets me over the hump when my body wants to stop in the middle of a workout and walk away.
"It can be done" my coined statement keeps me grounded and remind me often why I make the sacrifices I make that goes beyond the visible momentary rewards.
We all make sacrifices for what moves us in personal ways; we don't need to justify or explain why we do what we do if there's passion involved and what we're about isn't hurting others or ourselves. I think the bottom line for me comes down to living my life in such a way that it is making a good difference in the lives of those I'll touch. I'm fulfilled, content and oh so blessed.
So make the decision to walk away, leave alone things you have no control over, and what you do have control over, then handle with wisdom...you'll be better for it.

Mind and Body Struggle

2009-07-23T09:00:00.000-07:00

I've always kept my sharing on this blog real - my good and bad days, the times I screw up, failed, won and overcame simply because I am first of all human and despite my positive outlook and how I live, there are days when I get down and the past few days I have been struggling.
I'm 2.1weeks out to my solidified photo shoot, I am 110% happy with my mind and body transformation, but my body has started to tell me in no uncertain terms that my intensity in my nutritional plan and exercising is beginning to wear me out.
My left leg is numb, knee joint sore and mid foot bones painful. My mental state though strong cannot deny the signals my body is sending. I need to listen, slow down, adjust but my fear is that I'll lose what I worked so hard for:(
Should I rest for a few days or push through? The smart thing is to rest, but I am so stoked at my accomplishment that it feels like a drug, a rush, driven to keep pushing.
I rested yesterday, yet despite where I am at my mind is still prepping for my PM workout as I try to fight against the other side of my thoughts that is telling me to pay attention to what my body is saying.
I've been one to tell myself and others to learn the art of "listening to your body"...think it's time I practice what I preach?

Patience, slow and steady without haste

2009-07-21T07:14:00.000-07:00

We've all heard this quote before "slow and steady wins the race", then there's something said about a tortoise and a hare...I must be dating myself with that one:) I continue to grow and learn new things about myself as I journey through life. Some surprises me both in a positive and negative ways. The positives I build on, and the negatives I work on changing or eliminating from my life.
Patience is an applicable form of mastery I am learning...it embodies time...you can't effectively allow patience to work without the flow of time.
There are times when I've set deadlines and as I got close to the finish line I realized that I have fallen short. So what's my next course of action? give up? never! I simply accept the truth that A) I either didn't apply myself enough
or
B) I didn't give myself enough time
Either way I learn and choose to move on eye still focused on the prize. And so it has been on this part of my journey; I had to be patient as I came to understand that being impatient is like worrying...it gets you no where, but gives you a headache and adds unhealthy stress to your life.
Keep the pace, stay in the race...whatever your race is and whatever you do, don't quit.
It can be done!

It takes work, but it is so worth it

2009-07-16T11:40:00.000-07:00

Today for the first time ever, and I mean ever I am fricking proud to share my midsection without sucking in my stomach. Woot woot! If I could physically do flips I would be spinning right now. Trust me I am doing it in my mind! Yes, the disciplined eating is showing, the days when I wanted to reach for a cold one, or dip into an ice cream cone but didn't was worth it. The days when I didn't want to hit the weights, but did was worth it. The days when my body sought to win against what my mind was saying and I dug deep and pressed through was so worth it.

For all the days I had to say no even when I really didn't want to - hear me roar watch me soar was worth it.

My quest to be as lean and defined as possible on my photo shoot will happen.

Listen, limitations should not be remotely a part of your life in anything and I mean it...why do yourself the injustice by robbing yourself from seeing what you are capable of? Dare to challenge yourself, push beyond what you think you can do or become...you will surprise yourself in a good way.

Do it now, not tomorrow...start now!

It Can Be Done!

It Takes Work, but it is So Worth it!

It only takes ONE

2009-07-14T18:14:00.000-07:00

Today I had a conversation with one of my close friends Matt and we were discussing a few essentials of life. We talked about the power of encouragement and support when ONE believes in you. We can be materially wealthy and there is absolutely nothing wrong with that-we all should strive to be financially wealthy to enjoy our labours, and help others, but if we are in that place without the encouragement and support of even one person, that individual is poorer though he/she may have riches in their bank account.
If we have limited financial wealth but flourish in encouraging and supporting another and live it, we are more wealthy than any amount of material riches combine.
We concluded that in life we don't need to be surrounded by many who would encourage, support and believe in you, we only need the power of ONE.
One person who believes that you have the power within you to go after your dreams, to see your vision come alive. ONE person to encourage and support you along the way. It only takes ONE! However, before that ONE person can effectively touch your life, you would need to be the first ONE to believe that you can, that you are deserving and capable to getting up, of rising above the valleys of life's circumstances, of seeing beyond the dark days to a better and brighter tomorrow, because the truth is...the mountain top experiences will come, the sun will rise, daylight will spring up, water will be there in your well, but YOU first have to dare to rise up, shake yourself if you must, but do what is right and healthy for you, it starts with an inner decision followed by an outward action. Come on, you can do it!
Remember it only takes ONE!

Pushing Beyond My Limits

2009-07-12T10:59:00.001-07:00

As I wrap up another week of cutting and move into a new week I am finding the inner strength to push my body beyond what I thought I was capable of. I'm able to do so by using my mind (with the helpful support of friends and tenacious words from my PT Jenny)

Jenny's favourite words to me are "raw veggies, fish, egg whites, oatmeal, water and you have to work for it"

With all that in place I've also experienced an increase in my energy level which keeps me fueled up and focused.

I had a few days of set back as my leg was quite painful due to skipping on concrete. That has since been healed and I now have a piece of foam and carpet to skip on.

Sitting back in life and just dreaming of what I'd like to accomplish isn't going to cut it. Having a dream or vision that I desire to see come alive will take WORK on my part and the manifestation of it is solely up to me.

Sacrifice is a word I am quickly learning to love and embrace, because I know it is only temporary.

OK, here's to another successful week and remember it is up to you, you have the final say, you decide. So make decisions that will be a blessing to you and touch others for good - fitness or otherwise.

A super fast week and favorable results

2009-07-05T14:50:00.001-07:00

The past week literally flew by - could be the national holiday we had on Wed. Had a very successful week with both my eating and nutritional plan. I've intensified my workouts along with skipping being my choice of cardio and the results I'm seeing on my midsection and legs have been beautiful.

With summer upon us it means loads of fresh local fruit, berries and farmers markets - I'm taking full advantage of that...stocking up on berries for my smoothies.

Speaking of smoothies I finally picked up a "magic bullet" and it is amazing and so easy to clean...2 parts. and your smoothies are ready in less than 2 mins.

I continue to press hard with my workouts and clean eating - met with my photographer and his wife today for lunch, and I joking told him that I plan on having as little "touch up" on my photos to make his work a bit easier:)

Alright, time to get my lunches, snacks and some studying done.

Remember, it takes work, but it is worth it...keep moving and here's to a very successful week.

Predicting an exceptional week

2009-06-28T14:16:00.000-07:00

As I moved into a new week of cutting I am predicting an exceptional week of fat loss.

I am pleased with my results to date - the fat that seems to hang on around my midsection and thighs are losing their fight:)

today I did my first "hill training" doing lunges up the hill, walking or jogging down and repeated twice with 146 lunges per climb. It was brutal but I kept thinking about the results and that was sufficient to keep me moving ahead.

I tired a new protein shake this Am - and surprisingly enough it was delicious, here it is.

1/2 cup egg whites,

1/4 cup grounded oats

1/2 scoop protein powder

5ml glutamine

1/4 tsp vanilla extract

Blend and drink...that simple and keeps the body revved.

Why waste precious time and energy entertaining and investing in thoughts of fear, failure and defeat; when you can instead entertain and invest in thoughts that will make a healthy difference in your life? You decide!

Closing in on week three of cutting

2009-06-26T09:11:00.000-07:00

Wow, this week sure whizzed by fast in my world. Did get a lot accomplished which is always a plus. Started my 4:15am rising which will run for the next 3 months to simply get into my day job earlier so that I can leave earlier to have more time to attend to my business and studies.

Since I’ve stopped consuming all complex carbohydrates after lunch I’ve found my sleeping (except for 1 day) to be much more restful and my energy level is on the increase. When I’m finished my workouts and despite the burn I still have energy to keep going.

I’m enjoying using the skipping rope – now up to skipping for 1 min without stopping unless the rope gets caught in my runners.
Today I’ll be tackling the hill for my lunges incorporated with cardio, and then finish it off with some shoulder and bicep work.
Pictures will be either uploaded on Saturday or Sunday.
Go for it…you can so do it!

Introducing a new cardio workout

2009-06-24T07:27:00.000-07:00

It's jump rope or skip rope - whatever you know it as...we've all jumped rope as kids. My PT strongly advised me to add this into my cardio workout. So yesterday I picked up the one shown above. I was able to complete 20 min interval with it yesterday, a very good workout. Try it.

Also please take a look at this video, it is truly inspiring and powerful.

http://www.ncfinishstrongmovie.com/4.html

To an amazing day - and don't even think of quitting.

Special thanks to Suzette for her continual support and encouragement - thanks Girl.

I survived My workout with Jen

2009-06-23T07:52:00.001-07:00

Yesterday I met with Jen for my first training session – brutal and empowering all at the same time. Despite my frying muscles and now the DOMS I did not quit, but worked through the pain.

I’m being strongly encouraged to compete in the Vancouver/2009 Fame show…tempted and processing the idea. With 2 jobs, and studying plus the work involved in cutting for my photo shoot…can I take on one more task? I’m going to give this some more thought and make a final decision June 30th. The plus to this is I've always wanted to compete...just a personal desire I'd like to fulfill and it's in Vancouver...no air or hotel cost...processing!

My workout yesterday was focused on strength training so today is cardio…outdoors with the hills beckoning me for a challenge. I’m up for it.
OK, remember it takes work, but it is worth it. My question to you is “do you think you’re worth it?”

Picture day and moving into week 3

2009-06-21T12:41:00.001-07:00

Well here we are two weeks out and 6 to go and I am in the zone, engines fired and accelerating towards my finish line with the right mindset in place. Life has been busier, but I have the energy, drive and passion so that makes it fun. Yes, I do have days when I think but for a moment that I am biting off more that I can chew, but those moments are rare and those thought isn't entertained for long. I'm too busy living and enjoying the moments of living life, and taking nothing for granted.

Live your life, if you don't know what you want to do "when you grow up" you need to regardless of what age bracket you may find yourself in, and get busy living life. Stop the complaining and finger pointing...your life is your responsibility...make it count for something great...go beyond the good...it can be done.

One week recap

2009-06-16T15:54:00.000-07:00

Ok, so I successfully completed my 1st week of cutting on Jenny Arnold’s program – despite cravings and temptations I stuck with the plan at hand and have a great feeling of accomplishment.
Temporary sacrifices for long term gain…my eye on the prize.
Though I was away for one night I made sure all my meals were packed and though it was BBQ time with friends at the beach I stayed the course.
I continue to push it with my workouts, and looking to find new ways to constantly mix things up.
As I move into week 2 my BF has reduced, I have more energy and sleeping much better at night. Maybe eliminating all forms of carbohydrates has additional benefits besides fat loss.
Today is a well deserved rest day – I didn’t get to taking pictures this AM I didn’t have enough time. Will do and upload tomorrow
For now…stay the course, dig deep when you have to, but whatever you do – don’t quit, it can be done!

Making better choices by adjusting

2009-06-12T09:23:00.000-07:00

Well Friday is upon us and as the week-end approaches I am being reminded that I’ve no cheat meals in place. It is a norm for me to not pack a lunch for work on Friday and just go with the flow – after all Mon-Thurs, and Sundays I’m on top of my game. However for the next 6 weeks…well make that five the word “cheat” isn’t applicable to me. I’ve decided that I don’t like that word being connected to food anyways…going forward I’m going to refer to those meals as “free” meals as I don’t see it as cheating when you’re enjoying food.

My strength training workout this week has been intense with supersets training in place from 40-54 min.
My cardio has run from 30-60 min with sit-ups in between.

Tomorrow I’m spending the night at a friend’s place and have to pack my snacks and dinner – different, but want to keep consistent and surprise my PT is a good way on my weigh in and measurement day.
I’ll be back to posting weekly pictures.
Remember if you’re not happy with the direction your life is going – you possess the power to change it!

Time for the next level

2009-06-10T09:01:00.001-07:00

I met Jenny Monday evening and she was full of energy – could be a combination of still flying high on her “World Fame” Calgary win; beating out women who were as young as 27. Could also be the fact that she recently opened her new studio, or she’s simply high on life. Whatever the reason she’s dynamite in her field and I was happy to meet her in person.

I got to the place where I felt I needed a bit of a push and some seasoned professional help to take my body to the next level, networking and mentorship. It was fate for our paths to cross at this time!
An hour later she’d measured me, evaluated my goals and had a program for 6 weeks out in hand for me. It isn’t going to be easy, but what I desire is worth the work, worth the temporary sacrifice. I intend to bring it home hard. I will have a sculpted body.
Next week is my first training session with her and I am a bit intimidated, but ready for the challenge.
Last night was full body strength training and sit-ups; I went heavy, pushed hard and 54 min later I was fried but completed the job and was pleased.
Today it’s cardio and sit-ups.

Remember, to get where you want to you have to move – though positive thinking is important and has its place that alone will not get you the results you need. You have to move, take action and only then the results will manifest. OK, get moving then!

The mind is a terrible thing to waste

2009-06-08T14:33:00.001-07:00

The mind is a powerful tool that if trained correctly will empower us to achieve greatness, and it can also lead to our defeat. The mind is likened to a machine that will go with what it’s fed. Like our bodies – it reflects what we feed it. If we eat a lot of unhealthy carbs and sugars, we become sluggish and with continual abuse we’ll eventually pack on excess fat.

I’m a firm believer that when our minds are set, reprogram right into thinking, process and doing we will be successful in that particular area/s as we practice diligence, with patience.

It is now time to get this body of mine sculpted – yes, sculpted…I am beyond determined to not just feel my ABS under a layer of fat. I want to see them visible to the human eye and that’s my next fitness goal.
Today I’m meeting a Fitness Trainer, competitor and mentor Jenny Arnold in person – How exciting and timely is that? Very!
Jenny is an Aussie like Adam and she has quite the story to tell – a role model in Fitness for sure. Check out her site.
http://www.jennyarnoldmovement.com/fitness.html
For now and remember to get to your destination you have to make some movement!

Update on my Progress

2009-06-07T12:55:00.000-07:00

I haven't been deliberately avoiding to post to my blog - life has been busier than usual and I've also not been taking weekly pictures as I should. Today however I did...my photo shoot was reschedule yet again. Instead of posting any further dates, why don't I simply share after the fact. Life has been incredibly great - the weather in Vancouver has been beautiful, and that always seems to add smiles and more pleasantries to faces.

I've started my CFT program and I'm loving it - having to sacrifice "socializing time" to get this done, but it is a temporary sacrifice that I am prepared to make.

My cardio sessions has increased to 45-60 min and depending on my energy level at day's end I'd sneak another session in. Strength training is coming along fine with some new exercises in play. My nutrition plan has been excellent, but this week-end I dropped the ball big time, not going to beat myself up over it...moving on.

I need to get back into the habit of posting here more often...at least three times per week is my goal going forward.

OK, remember if you don't like the direction your life is going you alone have the power so - change it!

Two weeks out

2009-05-17T11:58:00.000-07:00

Two weeks out of my confirmed date of my photo shoot - fighting a flu but other than that all is well. Heading out to enjoy the sunshine.

Time and Progress

2009-05-13T08:00:00.000-07:00

Time is constant, it is continually on the move, and as it moves on so should our progress. In whatever we've set our hands to do in this life; be it short or long term, we should be progressing. Granted we will not see changes within the movement of time - but within weeks, months and years they are manifested in visible form.
We keep moving forward despite minor setbacks; it all begins with one step, then another, then at times we take giant strides. Whatever the pace, we move ahead with our eye on the prize; focused in on our possibilities, making adjustments and changes as required until we arrive at our finish line.
The bottom line is that we all have the potential to achieve our personal best if we refuse to give up. We have to believe in ourselves enough to know that we have what it takes, that we are capable of making our dreams become a reality...one step at a time.
I continue on my cutting journey with my photo shoot date scheduled for May 30th.

Setback but taking it in stride

2009-05-06T13:51:00.001-07:00

For those following my blog – I’m still here, my scheduled photo shoot for last Sunday was cancelled because I was in a car accident, and recovering from back and neck pain. Not being able to workout for 6 days has been brutal. Tonight however, I will work my legs, ABS and do a bit of cardio. I’m on the mend, but don’t want to push it just yet with any upper body strength training.
My photo shoot may now be pushed to the middle of this month or month end.
Despite this minor set back I continue to eat clean and results and I continue to see pleasing results.
"There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them." - Denis Waitley

A week out to my photo shoot

2009-04-26T12:17:00.000-07:00

It seems like forever since I posted to this blog - life has been busier than usual and a bit more hectic than I would like. I guess it all comes down to the process of prioritizing and elimination. Discovered this morning that there's been a missing component in my life for the past month or so - "quiet time" or as some know and refer to it as "meditation time".

Yes, life at times can become quite crazy and doing, doing, and doing slowly takes the place of being, being, being. That unfortunately has been my down fall.

With the excitement of things happening, dream realized and doors opening I have given up the only thing that can center my soul and give me peace and direction in the midst of chaos - my quiet time in prayer and meditation.

So, this morning there I was working my way back into that place when I realized just how much stuff has been going on in my mind. It's like watching a movie on FFWD. So herein begins my adjustment - 15 min per day to shut myself off from everything and everyone to center and open up my soul to my maker and practice the art of being still and listening.

Well with that said, here are my final pics before my photo shoot which is scheduled for next Sunday.

I am excited - it's hard to put into words and express how elated and pumped I feel with the strong sense of reality that I have made it - successfully across my finish line, that my journey towards leanness is complete. However, not over...it is time to keep moving as I set my sights on ways to keep challenging myself and inspire others. I have come to the conclusion through my own personal experience that once you get it in - meaning get it in your mind, in your spirit about "whatever" your goal or dream is, you're already half way to your finish line.

It can be done.

You have to plant seeds to reap a harvest

2009-04-15T15:41:00.000-07:00

Unexpected events prohibited me from posting and from getting a workout in - my eating continues to be excellent. Today it is leg, biceps and tri day plus cardio. Finally secure a web designer to build my site - once it is launched I will share the site address.
Spring is here finally and though it is still on the cooler side it is a beauty; the cherry blossoms adds to one of natures best way to welcome spring to Vancouver.
After doing some home work I am ready to get registered with ISSA to complete my CFT and SPN programs. Decided on this school because they are DECT and internationally certified.
Will tackle the CFT first then the SPN... combined I should complete them by year end.
Been speaking with a friend about sowing seed and tending to it to see growth...fruit. This principle applies to life - if you want a harvest, you have to plant a seed. If you want that seed to grow you have to water it and tend to it...you have to sow time, patience, expectancy, vision energy into it and the harvest will come.
So, don't get dishearten and give up on your seed...tend to it and expect your harvest...it will eventually come.'
It can be done.

A great workout begins before you hit the gym

2009-04-13T18:30:00.000-07:00

My mind was fired up on all cylinders and ready to move with deliberate steps towards my final 18 days of cutting.
I've decided to post daily entries for the next 18 days out. Pics will be posted weekly.
This AM as promised I was up at 5, and completed an intense 20 min of cardio and sit-ups.
My eating for today was NC and by the time I had finished work at 3pm my body was feeling and craving carbs, and mentally I was drained from a busy day at the office.
On my way home I was walking through my routine but my body wasn't feeling the rush that I would usually feel when I prime my mind into ready mode for my workouts.
I arrived home physically and mentally exhausted but decided to have a meal for energy and delay my workout for 1 hour. 45 min later I was laced up and had an amazing strength training session plus 25 min of HITT. I felt the burn during each session and loved it.
Lesson learned? Success or a great workout begins before you experience the success/reward - there's a sense of pure joy when you rise above the "feelings" and do what you know needs to be done to get you where you want to go. When you talk yourself into doing what's beneficial instead of taking the easy way out. It's about not only moving the body, but it begins with moving the mind by bringing those empowering thoughts within you to life.
Now that's where success and a great workout begins.

18 days out and a weak week

2009-04-12T13:59:00.000-07:00

I'm 18 days out of my cutting phase and last week had got to have been my weakest week by far. Really can't place it - my eating wasn't a 100% compliant and neither was my exercise. I felt it...by consuming sweets more than once my body felt it, it affected my psyche...and not exercising regularly didn't help any. It was a blah week for me in this area, but I learned that my body is no longer used to processing and enjoying refined foods liked it used to, and though the consumption wasn't huge, it was enough to affect my mental state too.
I've further learned that when we have days like this, we need to use our minds to fight - to pull on what we've applied with success and use that to fight to overcome the lazy attitude that seeks to get us back into the slums.
Anyhoo, enough about that - tomorrow begins a new day and it will mark my 18 days out to cutting. For the duration there will be no sugars or processed foods in my food intake; I'll be hitting the weights heavy and hard, and my cardio intense with Friday being my only rest day.
Sample workout:
Mon - Back, chest, abs and cardio/pm
Tue - AM/Cardio and PM/legs, biceps, shoulders and cardio
Wed - Cardio and Abs
Thurs - AM/Cardio and Back, chest, abs and cardio/pm
Fri - REST
Sat - AM/Cardio and PM/legs, biceps, shoulders and cardio
Sun - Cardio and Abs
Nutrition:
Mon-Wed - NC
Thur - LC
Fri - HC
Sat-LC
Sun-NC
OK, remember it takes work, but it is worth it!

The importance of zzzzzzzzzzzzzzz!!

2009-04-07T08:20:00.000-07:00

Yesterday was a weird day...weird in the sense that despite the beautiful sunny weather that has finally hit Vancouver-Yippee!!! Myself along with a few other co-workers were struggling. Our bodies felt lethargic...to the point where my legs felt heavy...my body I knew was craving carbs...a clear indication that it was time to carb load.
I ended up at my local gelato store and treated myself to 1 scoop of chocolate mint ice-cream. It was my rest day so I took it easy literally. Attended to some paperwork, then at 9:45 pm I was in bed.
Say what you will but as I laid in bed my mind travelled to what I need to do next with my business, and I suddenly realized that I never asked God to bless this business. Duh!! So I did, then I said a prayer asking for a restful sleep, then I prayed for a friend who is having surgery today. It dawned on me that I had become so wrapped up with all that's been buzzing around me, that I'd neglected the spiritual aspect of my life - that brings a healthy balance to my life. I am not a religious person, but do believe in God, His love and the equal balance of spirit, soul and body.
Anyhoo, needless to say my sleep last night was the best I'd had in months which brings me to the conclusion that proper sleep is vitally important as proper eating and exercising along with having a spiritual connection. My mind is clear, my body feels like it was treated to an amazing spa experience. Wow!
"When you find what works best for you; keep working it"

The ability to achieve the best is attainable

2009-04-05T14:38:00.000-07:00

Reduced by .5% to 12.5%

Waist 26 inches

Oct 1st size 10, today size 4
OK, today starts another week of my cutting phase, but before I get into that let me share a bit on what happens to the mind when you arrive at your set goal. Oh, before getting there...I've a very good friend Matt who wanted to lose the last bit of fat and pack on some muscle...I decided to put together a plan for him...his mind was ready and 40 days later both of us are amazed at his results. Keeping in mind we worked together constantly to tweak and add changes to both his workout and nutritional plan so that he would achieve the best results in 40 days. His 40 days were up yesterday, and now there's a next level...add more muscle on his 6' frame, and he not only looks good but feels great too.
Which brings me to the title of this post - The ability to achieve the best (in anything) is attainable...period. That is if you want it bad enough and are willing to make the necessary sacrifices to get there. I'm three weeks into my "cutting phase" and today since I've been taking progress pictures (today being prepping for my photo shoot) I haven't been this emotional...I'm beyond amazed...I'm simply astounded and suddenly realized I am living what I've dreamt about for at least 3 years. Added to that it isn't just my body that has been transformed, my attitude and purpose has been equally affected in a positive way. I'm a 44 year old woman living in a size 4 body and reaching and inspiring more people than I'd thought possible. Because of this positive affect, it is motivation enough, my fuel, my fire to keep pushing myself to do and live my best life just for that.
Could it get any better than this? Heck yes, because when I started this journey my dreams weren't as big...I've outgrown my dreams and surpassed what I thought I was capable of.

The best today, is a drop in the bucket of what is to come...it can be done.

"Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals" Jim Rohn

I'm still here

2009-04-01T08:56:00.000-07:00

The past week-end was a write off...mentally and emotionally draining...not up to posting or taking pics. However, I've still been consistent with my eating and exercising. This Sat I will post pics and measurements.
Have decided for the next 2 weeks to try something new with my eating.
Beginning today I will have one meal that is "all raw", then tomorrow I will have two raw meals and so forth. I'll keep doing this for 2 weeks to see how I feel and how well it will work in removing the last bit of stomach fat.
OK time to get to work.
Here's to a great day...keep moving and don't quit!

Doing things out of the ordinary and being spontaneous

2009-03-26T09:43:00.000-07:00

Being spontaneous and doing things put of the ordinary can sometimes be fun; especially when you're with the right person or group of people.
Got an email from two gal friends who were craving food that contained coconut and curry...was I up to it? Hmmmmmmmm, it would be an early dinner and I would still have time to get my leg work in. Sure! Not that I was going to indulge in coconut curry, but going to a Thai restaurant there's bound to be a lot of dishes with vegetables on the menu.
Prior to heading out to eat we decided to go shopping - Shopping with girl friends are always fun...let me rephrase that...the right girl or guy friends can be a blast.
So there we were three gals hitting the street in search for clothes...anything that would catch our eye and look good on our bodies.
I was in search for slacks and some simple plain tees without all the frills.
Walked into The Gap, saw a wicked pair of navy blue slacks but alas size 6 wasn't there...the attendant said "we have a 4 and an 8". Ah, this might be a stretch but let's try the 4. Should I continue with this story??? let just say "hand in glove baby":)

I was on cloud number 99 and was happy to have Sharon and Aneet there to share in this moment with.
Dinner was delightful...the weather in Vancouver yesterday was a mix of everything except rain and snow...it was cold, extremely windy and sunny all at the same time. Nonetheless Aneet insisted we do something out of the ordinary...she's treating to ice cream on a cold day...we hooked arms and headed to Rocky Road chocolate store.
I limited myself to one scoop of maple walnut...after a plateful of green beans and a few prawns and my news...I think I deserved that treat:).

So there we were three ladies enjoying the moment of doing something on the fly...laughing, giggling, shopping, dinner and now freezing our buns off while eating cups of ice cream. It was wonderful!
Besides my cloud 99 experience I realized that when we're asked to do something spontaneous, different or new from what may break up our routine schedule...it is worth doing...just think of all the fun I'd missed if I'd said no!

Great girl friends, times filled with laughter, giggles, shopping, food, ice cream and remising of child hood memories of sucking on lollipops until your tongue turns red or blue and thinking it's the coolest thing ever. Life - made up of moments like these that are captured forever in my memory...and the cloud 99 experience...of course:)

One week into my cutting phase and loving the results

2009-03-22T13:25:00.000-07:00

Pictures taken today

Today one week ago

Well let the pictures tell the tale - it has been an incredible week for my fat and measurement loss to date. Make that .5 in all counts. Noticeable changes in my AB area and arms - what my goal is to lean out and get define with the least amount of BF.

I'm pushing hard in my workouts, while my nutritional side is so clean it squeaks; my portion control and eating times are down to a science with one thing on my mind - my upcoming photo shoot. Air brushing is not going to be made on any of my photos. When my breakfast comprises of things like tuna, zucchini, onions, spinach and salsa, and sometimes the same for lunches, with snacks like nuts, protein drink and veggie drinks, my co-workers and some friends thinks I am strange - well what can I say? My strange eating is getting me the results I desire and I am unstoppable. At 44 years old I am living in the body I'm stoked about.

One week down with the start of week two in place.

Having said that please note that I am fully aware that "life" isn't about our outer shell the "body", but our soul...the heart. I strive to incorporate a healthy balance in my life, but if you're not happy with the body you're in then it does affect the other areas of your life (my opinion) and when I'm in that place I do not function at my full 110%. We will all agree that we are only given one body and we are responsible for taking the best care of it in every way.

Alright, keep your eye on the prize, stay the course and don't quit - you can so do it!

Going strong three days in

2009-03-18T08:59:00.000-07:00

As I move into day four of this leg of my journey all is well - I'm doing excellent with my eating and noticing significant changes as I implement my carb cycling. I've been craving Tuna so that's been added to my diet. My body isn't given a chance to adapt and with changes to my strength training - going intense for 20 min using a compound exercise concentrating on hitting my largest muscle - Shoulders, Lats and Quads. The results are encouraging.
With each workout and clean eating I do; my mind is focus on one thing at this stage "photo shoot".
Pictures will be uploaded on Sat.
Stay the course and make daily strides towards your finish line.
It can be done.

40 days Cutting and Muscle Defining - Day 1

2009-03-15T15:25:00.000-07:00

Today begins another mini journey of "40 days Cutting and Muscle Defining"
Decided to enter into another phase of this journey because there's still area around my mid section and legs that I would like to see carrying less fat and more defined.
I'm noticing every time I complete a leg of my journey - fitness or otherwise I am always looking to keep striving higher...what can I do now?
My ultimate desire is to see my body cut and defined. So within the next 40 days that is my goal and I will get there.
I'll be implementing carb cycling of HC/LC and NC days. All alcohol and sugars will be avoided.
My workout will be a mix of upper of back and chest/lower/upper of shoulders and biceps and ab work. I'll be mixing 20 min high intense strength training with 45 min moderate sessions. My cardio sessions will be a mix of HITT, progessive overload regression of various level and speed between 25-45 min.
Pictures will be posted after the completion of each week. Keep moving, don't quit - it can be done.
"There's no one giant step that does it. It's a lot of little steps"
Peter A. Cohen

The results are in

2009-03-11T20:24:00.000-07:00

Here are the stats:
Day 1 - BF 23%/Arms 12.5 inches/Chest 39 inches/Waist 31 inches/Thighs 24.5 inches/Calves 14.5 inches
Day 120 - BF 13 1/4 %/Arm 11 3/4 inches/Chest 36 inches/Waist 27 inches/Thighs 22 inches/Calves 13 inches

I couldn't be more happy with my progress. This leg of my journey towards leanness has taught me so much about myself, reconfirmed a number of things in my heart, empowered me to help others in a greater way which has resulted in many opportunities - it is amazing what manifested evidence can do. My confidence and focus as a result of being on this journey has soared like an eagle. Through years of ups, downs, trials and errors, failure and success on this journey I've discovered that anyone can attain to anything they set their minds to regardless of their demographics, age, or sex. It takes desire, discipline, action and encouragement from like minded people whose support will carry you through. My physical state when I started was a reflection of my mental state - dealing with personal issues that manifested outwardly...everyone has their own vise even if it is self destructing and hidden. But thank God for the time given, the grace given, the opportunities given to apply change.
A healthy body is created not in the gym room, but first in the mind, then in the kitchen, then the gym/workouts.
Throughout the past 3 years I've worked a few programs that were beneficial, but I needed something more. I needed power in my mind, my nutrition and in my workouts and little by little I got it.
This post would be incomplete if I did not mention people who encouraged me along the way - Debbie, Suzette, Linda, Lilia, Aussie Mike, Michael, Angie, Dougal and special thanks to Mr. Adam Waters - my champion and hero in the fitness industry. Thank you so very much!
What's next for me? I'm getting geared up to begin another mini leg - working on eliminating the rest of that stomach fat gone before my photo shoot in April. As I begin the next leg I will keep you posted as to what's unfolding in my life...I'm tickled pink, loving life like there's no tomorrow and simply living my dream! It can be done.

Time is up

2009-03-06T17:01:00.000-08:00

Well here we are 120 days later - it seems like it was longer and in some way it was because on the days I was sick etc. those days did not count.
My last week of eating was the worst - not that I ate junk, but due to a lack of proper food preparation I missed out on my veggies, and sufficient protein. My workout program was about 90% compliant but I am extremely happy with my overall results through out the past 120 days.
I have to hit the shower and head out so by Sunday I will have a more detail post on my journey - what I learned, how I grew, and what's next for me - not forgetting my day 1, day 40 and day 120 pictures along with my measurements.
OK, the week-end is upon us have some good clean fun people.

Moving in on Day 116 of 120

2009-03-01T12:45:00.000-08:00

Five days out and what a ride this 120 days to leanness has been. Yesterday it was an intense workout on my legs plus cardio. This AM it was back and chest work, sit-ups and cardio.
Time will be spent today mapping out my mini leg of a 30 day program.
Wow, it is March 1st already...what happened to Feb???
Well my BF measurements have surprised me and I continue to see results that has surpassed my expectations.
On day 121 it will be my picture and measurements reveal.

"It's hard to beat a person who never gives up" Babe Ruth

Day 114 of 120

2009-02-27T18:02:00.000-08:00

As the month of Feb rolls to a close and as I reflected on what I accomplished in this month, I realized that my workout lacked the punch I'd planned. Got results, but not what I wanted and though my eating was 110% compliant, the workouts were lacking.
I'll be kicking it into high gear for the next leg, and the six days out will be intense.
Today it was shoulders/biceps/triceps/ABS and 30 min of HITT cardio with a mix of progressive overload.
“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I have lived through this horror. I can take the next thing that comes along.’ You must do the thing you think you cannot do.”
Eleanor Roosevelt

"We need to realized that to get anywhere in life, to do anything we desire takes action on our part to live what we desire. We can sit and talk about it, we can lie and dream about it, but until we take action what we desire will simply remain a thought."
Diane Dutchin

Resting on day 113 of 120

2009-02-25T16:35:00.000-08:00

Wow, seven days out to the end of this journey and though I'm excited for the end, I'm more so excited as I look ahead to the next leg. Excited and challenged, because with the bar raised, there will be more responsibilities, more time to invest wisely and greater the rewards.
On my way home I decided to book off today as a Rest day because I had about 4 hours sleep last night, work at the office was a literal zoo and I just don't have the energy to hit the weights.
One of my articles got accepted on a very popular blog site www.thepositivity.com so check it out when you can
http://www.positivityblog.com/index.php/2009/02/24/the-precious-gift-of-time/

Leaving you with a wonderfully inspiring quote"Nothing can change the past, but you can do something to change the future. Don't be afraid of "fail"- it only create chances of opportunities for new things. Celebrate failure when you know you did your best, but don't settle there." Unknown
Keep moving!

Count down on Day 111 of 120

2009-02-23T18:19:00.000-08:00

Well, as I edge closer to the end of my journey towards leanness, I am very pleased at my results to date. With that said I'm looking ahead to the next leg of my journey. I am encouraged by the comments and opportunities that have been unfolding. I wished I'd done this earlier, but in life we can't look back in regret...we have now, today and timing is everything.
Completed my lower body work, a bit of AB work then 25 min of HITT.
This quote sends a clear message - “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.”Dale Carnegie
To my fellow shredders and visitors to this blog - don't hold back from following your dream and don't talk yourself out of going after your dream, and don't let anyone else talk you out of it either.
Remember, it takes work, but it's worth it.

Back in the saddle on Day 110-120

2009-02-22T13:45:00.000-08:00

Pics taken this AM

Taking a week off from exercising has turned out to be a good thing after all. Though the first three days were torture - it was like being in withdrawal from missing a drug...this my friends is a very good addiction. My muscles had a nice rest after being worked consistently since Oct 1st and the definition is still there, thus my picss post today, though I said I wasn't going to post any pics until my day 120.

My nutritional plan continues to be consistent as I use food to fuel my body to perform at its best.

Today I'm back into my workout - will be working my shoulders/biceps/triceps and ABs. Cardio this week will be done 3-4 times for approximately 25-30 min per session.

A crazy busy but productive week-end, time to get moving...and here's to one fantastic week...it takes work, but it is worth it.

Workouts on hold

2009-02-17T08:01:00.001-08:00

After Sunday's workout I thought I was on the upward mend from this nasty cold, but I was wrong. Still dealing with sore muscles (not workout related), headaches, and fever. So until I'm up to speed my workout and count down time is on hold. Will be back...hopefully soon.

Excitement rising on Day 109 of 120

2009-02-15T15:24:00.000-08:00

After taking two days off from exercising due to fighting a cold, I was antsy to get back into my regular workout routine. Yesterday I was missing the weights so much and came to the conclusion that fitness and nutrition is in my blood. It runs in my veins and it is something that I love to do for a number of reasons. It is an investment into my health, it serves as a great stress reliever, it helps me to focus and get my creative juices flowing, it makes me look younger, it adds to my self confidence, it increases my sex drive, it makes me feel good about me, and I love helping others realize that they can achieve any fitness level they want to. It can be done.

Today I clocked in 25 min of upper and sit-ups. For the rest of my 11 days out my plan is to increase the lifts, and incorporate 20 min cardio in the AM and 20 min again in the PM.
My nutritional plan is going huge on fresh organic juicing, eating veggies, protein, oatmeal, apples, and nuts; with limited amounts of complex carbs which will be consumed by 3PM.
Friday and Sat I indulged by having a treat of one chocolate bar, and some home made apple crumble and a bit of ice cream. For the remaining 11 days there will be no treats or alcohol.
No picture or measurements will be posted until day 120.
OK, hit the weights, feel the burn, stay the course and make progressive steps towards your finish line.

Battling a cold and resting

2009-02-13T12:51:00.000-08:00

I came down with a cold early this morning that totally caught me by surprise. So I'm taking things easy and using today as a rest day.
After my 120 days are completed I'll be starting another mini leg of what I'll call "30 days of defining and tightening". Taking that time to try something new to see if it will work to add the definition and tightness to my muscles. This will include my nutrition and exercise. Going heavier with shorter reps and shorter but more intense cardio sessions - 2 per day.
I'll close with a quote from Zig Ziglar "What you get by achieving your goals is not as important as what you become by achieving your goals"
Remember, it can be done - you just have to want it bad enough.

Making it happen on day 108 of 120

2009-02-11T18:33:00.000-08:00

Only you can make changes to your life; only you can take action to make things happen, to make a better difference. The people in your life cannot do it for you; yes they can encourage and support you, but you have to go beyond the talk and walk out that talk, walk out those promises you've made to yourself today. Not tomorrow - it isn't promised to any of us, all we have is now so let's take the necessary action to improve our lives. That principle applies to whatever area you and I have been procrastinating in; not just fitness.

OK, today I completed an intense muscle firing upper, then finished it off with 25 min of stair climbing - 3.5x22FS, not bad.

OK, time for dinner - night!

Day 106 of 120

2009-02-09T17:29:00.000-08:00

Last week when I worked my leg, it took me 4 days to get over the burn; partially in part due to me forgetting to stretch. My hammies were so tight I thought they would pop. Anyhoo, lesson learned as I hit the timer for 15 min and got busy with my leg work and remembered to stretch afterwards:)

Finished things off with a 25 min HITT on the T. Mill.

This week I have a number of dinner appointments and even though when I eat out I do my best to select the healthiest foods on the menu, the salt and oil content can sometimes be too much. So this week all of my meals this week will be choosen with extra caution. I do stay away from ordering salads as they're usually deceiving at times, even if the dressing comes on the side. OK, do your thing peeps and don't quit.

Bringing it home on Day 105 of 120

2009-02-08T14:53:00.000-08:00

I'm 15 days out to completing my 120 days journey towards leanness. The days that I did not workout due to being sick were not included in this count, thus it will appear that a longer time was taken to get to 120 days, so if you're wondering. There you have it!

As I'd stated in my last Sunday's post for the remaining of my 15 days I'll be sticking to the same nutritional and exercise plan, simply because I'm achieving wonderful results, so why rock the boat I say.

Today was another wicked upper, sit-ups with about 5 min of jumping jacks.

Time to visit my fellow shredders blogs for a quick read, then time to hit the books.

Make the decision to exceed your fitness goals, count the cost, stay the course, and know that it can be done.

Pics do tell a tale on day 102 of 120

2009-02-05T15:55:00.000-08:00

Oct 1st & Feb 5th pics.

Today for the first time I wore my brown slacks to work - digging it and loving it!

Completed another intense upper body workout plus AB work that burned to my core.

Not much else to share today. Time for dinner!

Always keep the "why" you do what you do - keep your visual in focus and keep moving.

Leg day on Day 101 of 120 and attitude

2009-02-04T16:10:00.001-08:00

Today was leg day and hit it hard with dead lifts and squats, then finished it off with 25 min of HITT on the T. Mill.

Wanted to go longer with my cardio, but just didn't have the energy to push much further today.

My nutritional plan continues to be excellent, and my size 6 dress slacks are getting loose on me. I have to add another hole in my belt. Though I'm not complaining about this at all, I realized that I need to stop shopping for new clothes until I complete my fitness goals. No point in spending money on clothing that will need to be adjusted...gotta be wise.

Our attitude in anything is extremely important - having a right attitude is a vital ingredient to our success in anything, and likewise having a wrong attitude is the bad ingredient that will spoil our success in anything.

So, harness the right attitude and go do it.

Wow, day 100 of 120

2009-02-03T16:02:00.001-08:00

Day 100 wow!!, time has flown by and with it a slew of emotional highs and lows but here I am still staying the course. That is what it should be about; keep pushing despite the obstacles that will rise up, and let's face it they do rise up.

Anyhoo, today I worked my upper and I'm still feeling the burn. I've decided to put off my cardio until tomorrow - having to rise at 4am for work has been quite the adjustment, and my body is really feeling it.

OK, make movements towards your finish line and don't even think of quitting. It can be done!

A new week on day 98 of 120 with desire

2009-02-01T11:07:00.000-08:00

This morning devotional was on the word "desire" . I realize that before we can make any movements towards accomplishing anything, desire must be in place. Without desire we will not be stirred, never mind moved or motivated to take action towards change. With desire in place we'll have the will, the strength to begin the journey towards our own personal finish line.

Today will be the last day that I'll be posting any reveal pics until day 120. I will still be taking reveal pics daily, but will only be posting cover up pics. Just competed a brutal stair climbing workout - 5x22FS with a mix of stair running; feeling the burn but doing it anyways.
OK, time to hit the grocery store to get my food prepared for the week.
To another successful week to all who are taking steps towards making your dreams a reality. May desire rise strong within your soul toady and remember, It can be done.

Ending this week strong on Day 97 of 120

2009-01-31T13:59:00.000-08:00

One day out to completing another week of changes in my nutritional and exercise plan; it has been a productive week. Today I worked my upper and at the end of the 43 min sessions my muscles were fried. Then I wrapped it up with a 30 min HITT on the T.mill. Mike Geary http://www.truthaboutabs.com/3-best-abdominal-exercises.html check out those AB workouts...I've started doing Renegade dumbbell rows and it is wicked.

I've decided from Monday for two weeks to eat only veggies, fruit and eggs/whites, chick peas and nuts for my protein source. I read Lallia's post and have been inspired by the links etc to give this a go. I'll share my experience along the way.

OK, time to get my grocery list together. My strength training plan will continue to be 4 sets of 10/8/6/4 to failure. My cardio will be a mix of jump rope, stairs and T.Mill.

Here's to a wonderful week-end

Day 96 of 120

2009-01-29T17:27:00.000-08:00

Yesterday was my rest day, so usually on those days there are no posts.This am I dragged my tired butt out of bed at 5am and hit the stairs for a 30 min workout. My sleeping patterns this week has been wonky. I'm usually awoken between 2-4 am and then I lay there for 1 hour or so before falling back into sleep. Not sure why, but that's the way it has been, but I'm making the sacrifices necessary to get to where I want to by my deadline.

Upon arriving home I hit the gym for a back, chest and Abs work then finished it off with 15 min of cardio. My chest workout was so brutal I felt nauseous, but stayed the course and finished strong. OK, time for supper and then some studying. Remember, it can be done.

Encouraged on Day 95 of 120

2009-01-27T16:34:00.000-08:00

Sacrifices pays off every time. If you've made or are currently making sacrifice you know what I mean. Today I am closer to achieving my dream body than ever before and doing it in my 44th year. This simply tells me that age isn't a factor in reaching for any dream - be it fitness or a career change, or any other personal dream. It can be done.

As I give thought today about the changes not only in my body, but more so my mind and eating habits I realized that I had to make sacrifices to get here. Throughout my journey towards leanness, my greatest struggle was in the area of my eating habits. I always eat healthy and go for organic as much as possible, but found that my evenings were the battle zone. I had to overcome my snacking in the evenings and the sweet glass of red wine every other night.

However, since my visit to the Naturopath doctor, that has helped me tremendously to let go of certain foods, and create an appetite and appreciation for foods that aid in improving my body and organs, thus a much better functioning system.

I've found that I now have to force myself to splurge on a cheat meal because I simply do not crave anything that is not labeled healthy. I don't have a huge variety of foods, but what I am eating I actually love for two reasons - they're nutritional and they aid in burning fat off my body.

With that said, I'd like to encourage you to do what is right for you - the bottom line is getting your mind ready, introducing your body to the right foods that will be used as fuel to get you the results you desire, and hitting the weights and cardio.

OK, go to it, stop making excuses and do the right thing for you - it can be done.

Eye on the Prize 21 days out

2009-01-26T08:32:00.001-08:00

This is my crunch time and base on what my workout schedule looks like for the next 21 days, I'm glad this past week was a easy workout week, though unplanned, because this last leg will be strong.
With 21 days out to complete my 120 days towards leanness my mind is geared up as I focus on the prize at hand.
This morning my alarm went off at 5 AM and I was up, dressed and hit the stairs for a 30 min cardio session. I must have been pumped because normally I'm only able to complete 4x22FS, but this morning I did 4.5x22FS.
This evening I'll be working on strength training for my upper - shoulders/biceps and triceps, then finish it off with 20 min of cardio.
Focus on the prize - we all need reminders ever so often to keep the "why" we do what we do in front of us, and doing so with the end result always in mind will enable us to achieve and sometimes surpass our goals. Granted, we can sometimes be easily distracted in this fast paced world, so keeping reminders in places where we can see them, and stay motivated would be extremely beneficial to our success.
So, keep your eye on the prize, stay the course and make progressive steps towards your finish line. Remember, it can be done.

Getting ready for the last leg

2009-01-25T16:15:00.000-08:00

This week-end was a total write off from exercising; wasn't feeling well. My eating however continues to be 100% clean. Tomorrow starts another week as I edge closer to this last 3 weeks of this final leg on this part of my journey towards leanness.
For the next 3 weeks my workout plan will be accelerated to a higher level; seeing that this past week was basically a write off and my workouts were not as intense as I'd like.
The plan is to do my cardio in the AM - 30 min of stair climbing, then in the PM I'll work on my strength training and a bit of cardio.
Daily pictures will be posted from tomorrow - checked up on the other shredders posts and apparently everyone seems to be doing very well with whatever program they're on. That's the spirit.
OK, here's to a week of reaping rewards from the hard work we'll put into clean eating and hitting the gym hard.

A few non active days this week

2009-01-22T16:46:00.000-08:00

This week my workout hasn't been consistent as I would like - Tue I was fighting something and Wed I had a dentist appointment to get my mercury filling replaced with porcelain. By the time I got home I was too tired and hungry to workout.

Anyhoo, today I got a good workout out in and my nutritional plan continues to be excellent.

Time to get ready to visit a friend's home - it is her pup's first birthday party:-)

Night.

Time to tighten the belt on Day 93 of 120

2009-01-19T17:08:00.000-08:00

Today I kicked off a new plan for my workouts and decided to tighten things up a bit more in the eating department.

Just let me say my workout this PM was brutal - 25/20/10 of moderate to heavy of back, chest and legs.

My eating will be tightened in the area of consuming more vegetables, and getting back to my juicing as I've fallen off the wagon on that aspect.

My goal within the next two weeks is to see more visible lean muscle tone; especially in my abdominal area.

Alright, time to get some food for fuel into this body.

Stay the course, and remember it is all about results - if what you're doing isn't producing results, then tweak your nutritional or workout plan.

It can be done.

The importance of Rested Sleep on Day 92-120

2009-01-18T14:50:00.000-08:00

Today I completed a full body strength training plus sit-ups. It wasn't a great workout because my week-end has been very busy, my sleeping patterns very much interrupted and with less sleep my body isn't well rested. Therefore a lack of rested sleep interferes with your workout from being effective. I had to talk myself through every set, every lift and actually did not finish my full 40 min. I was done at 32 min!

Oh well, lesson learned. Tomorrow is the start of another week and I will be concentrating on 2 sets of 25/20, then 3 min of sprinting in between sets.

OK, here's to another great week.

It is happening on Day 90 of 120

2009-01-16T07:42:00.000-08:00

Every time I pull out a piece of clothing from my closet and see how well it fits I realize that what I have dreamed about is happening. Not only in the way my clothes are fitting, but it is mostly in the fat loss that has taken place, and as a result the muscle definition that is been seen.

I have never gotten this close to seeing what my mind has visualize has now manifested in a tangible way, and it is so adding huge amount of fuel to me. As Suzette quotes says "I'm unstoppable" That is the place I'm at and I'm so in the zone.

My nutritional plan has taken a 360 degree turn for the better, and I know this has been the key factor that has propelled me to achieving this success.

Today I completed an intense cardio session plus sit-ups.

I'd like to encourage everyone who is on this journey to stay the course, make changes that are necessary to get you the results you desire, and regardless of the set backs and temptations that WILL come, don't quit, don't...if you don't fervently believe that you are deserving of the best, then go ahead and quit, but if you believe that you are then dig deep and keep moving.

Could someone say size 6 on day 89 of 120

2009-01-15T06:10:00.000-08:00

Yesterday I decided to bite the bullet and go shopping for some slacks - can't wait until this my day 120 to get some clothes. My current slacks are falling off of me; so I arrived at the Gap, grabbed two size 8 and what the heck let's take a size 6. I was feeling pretty confident so I pulled on the size 6 and walla:-) like a glove baby.
Yesterday was a rest day, and this AM I hit the weights hard for a full body workout plus sit-ups.
Remember, if you believe the best, expect the best, and give your best, the best for you will surely come. Keep moving!

The need for carbs on day 88 of 120

2009-01-13T16:29:00.000-08:00

Completed my cardio workout but lacked the edge because I didn't consume enough carbs today, and really felt it.

Carbs are just as important as protein in the diet; of course there are certain carbs we should limit or stay away from, but the bottom line is - we need carbs.

OK, night all and stay the course and don't quit.

Day 87-120

2009-01-12T17:56:00.000-08:00

Completed a very good workout, noticing greater fat loss around my stomach and thighs. I guess where the most fat sits is usually the last place to see results.

Eating has been 110% compliant today

My workout was less than 60 min but worked hard and lifted heavy.

Alright, time to get some paperwork done. Stay the course folks.