Why A Lack of Exercise Isn't Good For You

Do you think sometimes we are overloaded with information as to why exercise is good for you? We hear see commercials, read it in just about every magazine, newspaper, internet, and if that wasn't enough, we hear about it at work. This post is to remind you of the positive results  from exercising, and the negative results from not exercising. 

Why a lack of exercise isn't good for you

• it keeps you sluggish and tired, and after drowning 3-4 cups of coffee for clarity, you give up, yeah, you just need more sleep.
• your sleep pattern is restless, and you wake up feeling more tired than ever, and others feel the effects of it.
• your sex drive is on the downward slide, after all you barely have enough energy to get moving in the morning.
• you don't feel good about yourself, and it shows in how you dress and the colour of your eyes have lost their spark
• you reach for more foods laden with sugar and carbohydrates for an energy boost, but the rush is short lived.
• your body feels a bit softer, and it is.
• your self confidence takes a hit.
• your clothes are fitting snug, feeling more like spandex material, and you're not happy with the image staring back at you in the mirror - actually, you avoid mirrors at all cost.
• your life span decreases.

Why exercise is good for you

• it improves your mindset - it clears the mind of those darn cobwebs and allows better blood flow to the brain, for a sharper, focused you.
• it enables a more restful sleep - which means you are less crabby during the day, and can handle your work and play day in a better frame of mind.
• your sex drive (aka libido) gets a boost, more enjoyment, and pleasure to give and receive.
• you feel better about your self...yes, you do.
• you are more self aware of what you're feeding yourself - making more nutritious choices
• you lose excess fat - which results in more energy.
• your self confidence takes a massive boost.
• your clothes fits better, so you take a second; heck a third look in the mirror, and why not...you love the healthier you staring back at you.
• your life span increases. 

Make the commitment today, make whatever adjustments to incorporate exercise as part of your daily life. You'll begin to reap the rewards that exercising the body brings.

What type you exercise/s do you enjoy doing and how many times a week do you exercise?

To your health and enjoyment!

3 ways to Avoid Weight Gain over the Holidays

As 2012 comes to a close, our minds - for some begins the inward reflection on how we've done through out the year with fulfilling our goals - specifically, our weight loss goals. We vowed to exercise more, eat less junk food, drink more water, consume less alcohol, and take steps to quit smoking.

Whatever it is you aspired to do, and did on even a small scale, if you "followed through" on your fitness/health goals, you should celebrate, because you are in a healthier place for doing it.

I decided on this topic "avoid weight gain", purely because most material that will be issued from December to maybe March, will be about "how to lose weight". Won't it be better to have effective but simple steps in place to avoid packing on the poundage altogether? Most definitely yes!

Here are 3 proven tips that will avoid weight gain over the holidays

1. Drink more water and drink at least 8 oz prior to eating a meal - drinking water is not only beneficial to your overall bodily function, our brains, lungs, muscle and blood is made up of at least 75% of water, and we need to keep our cells from getting thirsty. Water flushes out toxins from our body - aka the additional alcoholic drinks we'll be knocking back during this festive time. If that isn't enough reason, how about our metabolism? which helps in fat loss and energy level.
2. Exercise throughout the holiday season - a big mistake we make is to take time off from exercising during this time, because our calendar is packed full of parties to attend. All the more reason to make it a priority to "fit" exercise into your schedule. 20 minutes of intense exercise, 4 times a week (and no, you don't need to go out in the cold or rain if you don't want to). Set you timer for 20-25 min, warm up, then incorporate push ups, ab workout, plyometrics movement and if you have free weights - select 2 body part to work and get moving.  
3. Carb Cycle your meals - plan ahead; if you're going to a dinner party that will have a lot of food and drinks flowing all night long,and you know you're going to feast - then make your breakfast, lunch, and snacks healthy choices, and avoid  processed and refined ingredients.  Consume fresh fruit, raw veggies, raw nuts and good protein like salmon, soya, chicken, turkey and wild (not farmed) fish. You'll have more energy, and the extra caloric intake for that night won't have a negative effect on your waistline. 

As a side note - it would be advantageous to exercise the morning after a night out of heavy food/drink indulgence.

There you have it - 3 simple tips that if incorporated now will result in no weight gain over the holidays, and could even find a bonus of a trimmer waistline after all the celebrations are done with.
If you have any proven tips you'd like to share do leave a comment here.

To your health

Make the Time

This may not be the best post to begin with after being away for a while, but hey we all deal with "balancing time". Yeah, we're all confronted with it from time to time:)  no pun intended there!

So, today I'm going to share with you 4 "how to" steps to make time to get your exercise in. We're not going to play these famous cards - don't have time, going to do it later, I'll do it tomorrow; lame, lame and not working for you. 

First, we can all agree on two things - exercise is very important, and no one can do it for you.

Finding time to exercise isn't as difficult as we make it out to be - why? We just need to honestly  answer a few questions, and don't get hang - up about what you've read about morning being the best time to burn the most calories etc.  That statement isn't really accurate and I have proven it.

We need to address the 3 questions below:

1. Best time of the day for you to exercise?
2. How much time do you have to exercise?
3. What type of exercise do you enjoy?
4. What will this do for you?

Answers:

1. Pick  morning, noon or evening.
2. Pick a realistic time - Start low, and go for 20-30 min, and yes, you can have an amazing workout within that time frame.
3. Decide on the type of exercise you like or love and commit to it.
4. Benefits - health increase, sleep better, lose fat, tone, and or build self confidence.

Listen, once you stop and be honest with yourself you will find that carving out the time is easy and you only need to commit to it for 3-5 times a week. That's between 60-100 minutes per week; time definitely well spent...make that invested.

To your health.

What's everyone up to?

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

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

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

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

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

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

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?

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

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

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

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

Being stirred and challenged

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


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

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

My first week moving into the zone

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

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

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

Stay the course and don't quit!

Think Bigger, Give Bigger, Expect Bigger, Live Larger

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

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

Winding down to Wind Back Up

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

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

A new twist and mixing things up

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

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

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

Carb loading and a Fat feeling day

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