Age is Just a Number, Not a LIMIT

I turned 45 years old last month and I must admit, it's the first time I was actually bothered a little bit by the numerical number. Although, I'm not so sure it is actually about the concrete number but more about what changes in my body I am noticing.  I'm getting older. I will embrace it because I have no other choice and I refuse to give in - age is just a number. 

I don't feel 45 mentally, but my physical body often reminds me that I am in fact no longer in my 30's and a very long ways away from my 20's.   I do not recover from my workouts as quickly. My metabolism has slowed down. I need to drain my bladder completely before I jump rope.  My body parts are unable to defy the gravitational force.  And my silver gray hair creeps through at a faster rate these days.  None of these things are the end of the world, but are a gentle reminder that I need to adjust my training and nutrition accordingly.

Listening to your body can be one of your biggest challenges as an athlete. Your body is capable of so much more than your brain tricks you into thinking. However, this can also be your downfall because you overdo it. Learning to identify the boundaries between the two is a skill you need to master - when to push yourself and when to rest.

Learning to identify when you are physically taxed, mentally exhausted, being lazy, or just need a break either mentally or physically is key to getting the most from your training.  The answer is not the same for any two people.  This is why it's important to have a coach or a trainer who is willing to commit to you and your needs and not provide a 'cookie-cutter' training and nutrition plan.  In exchange, you need to trust and be honest with your coach/trainer.  Honesty with regards to your workouts and the food you are consuming are important factors.  If you lie about what you are eating, you are cheating yourself and undermining your coach's efforts.

Trust the process. You didn't get out of shape overnight. You didn't gain weight overnight.   Burning fat and building muscle takes time. A lot of time.  Make the commitment. It's worth your money. It's worth your time. It's worth your effort.  After all, it's only your LIFE, right? 

One Size DOES NOT Fit All.

It's that time of year. The end of the year.  The birth of a new year. A fresh start. A clean slate. 

So, what are you going to do? Are you going to make a New Year's fitness/health resolution? Why? What do you hope to accomplish? Are you setting yourself up for failure? Do you have a plan or is it just an idea?  Who will help you achieve it? How will you accomplish it? What will you do when you have a lapse? Who is your support system?

How about instead of anew year's resolution...make a lifestyle change? There is a difference. It's a lifetime commitment rather than a short term goal. Less pressure. More time to adapt. However, it's not a free pass to procrastinate and falter frequently.  It is an investment. An investment in you.

You are willing to spend $300 on a purse, $100 on a pair of boots, $150 on a nice dinner. Why aren't you willing to spend $500 on a trainer/coach and nutritionist?  Because you have not made your health a priority.  Which one will last longer and is a better investment? 

No one said you need to train like an Olympian or professional athlete. But you do need to understand the basics of cardio, weight training and nutrition to reap the best results without wasting your time, money and effort.  Most people start and quit within 2-3 months because they get bored or frustrated when they hit a plateau and fail to see results.  It is a science and the body is very complicated so it must be treated as such. As much as your health and training needs to become a habit, your training routine must still evolve over time as your body adapts to it's regime.

Each workout session has a payout, sometimes a short term payout like relieving stress. Or a long term payout like reducing high blood pressure, lowering cholesterol or reducing body fat. Medications may be reduced thereby allowing more funds for your fitness/heath endeavors. So it's a win-win!

Do your research. Hire a qualified, certified coach/trainer and nutritionist, whether online or in-person. Be sure to ask for proof of certifications and ask for references from current or past clients. More expensive doesn't always mean better.  Look at a variety of training options including yoga, boxing, Crossfit, functional training facilities, masters swimming, running clubs, etc. One size doesn't fit all.  Seek out something you enjoy. If you enjoy it, you are more likely to stick with it.  Also try something new that scares you a little bit. You may find, it's something you truly enjoy!

Life is a gift. It can not be exchanged. Its up to you to determine your value and pay the price for the insurance that you will live life to the fullest. So make a LIFE resolution and invest in your future.

LIFE - Live In Friendship Everyday

"I sure wished I had her body." She has good genetics, so it's not that hard for her." Yeah, I'd look like that too if I had hours to workout." "Man, I'd kill to have a six-pack like that!" "Who does she think she is anyways?" "She must not be very smart cause she spends so much time working on her body." 

That folks is reality. We have all said phrases like this at some point. We are human. We have emotions and feelings which include jealousy and envy.  These are not the best qualities but they do rear their ugly head now and then.  We'd like to think we are better than these comments. We'd like to believe we don't actually feel this way. Even if we don't say these comments aloud, we may still think them from time to time.  It's human nature and we have all been guilty of it at one time or another.

It's YOUR reaction to it that makes the difference. It doesn't matter if you never actually mouthed the words to another person because you thought it,  which means others do too.  I'm guilty of it just like everyone else. So what do you do? How do you change the behavior or thought process? Should you change it? After all, you are entitled to your opinion and in fact, you have freedom of speech - right? 

So what is wrong with it? Women bullying other women based on their appearance is no different than men making degrading comments to or about females.  But there is a difference in a manner of speaking. Women are viewed as the weaker sex. You can deny it but society as a whole makes this generalization. Doesn't matter if you are talking about brains, muscle, business, politics, etc. So why do we as females who carry so many commonalities continue to battle against one another in a covert manner? Why can't we be a support system for one another rather than a battleground?

Is it because we are insecure? Afraid? Jealous? Low self-esteem? It can be a combination of all these things or even as simple as we are just crabby and need to feel better about something so why not tear someone else down. Yes, people are going to have conflicts. That is normal. It is even normal to be 'catty' but that doesn't make it right. It breeds negativity within ourselves and gets passed around a common cold. 

So how do you fix it? Do you need to fix it? Why? You are in control of how you react. It is your choice. You are not better because you make more money, wear designer clothes, live in the right neighborhood, graduated from 'the' school, are thinner, have better skin or prettier hair.  You can be better because you are a kind and giving person.  When you pay someone a compliment, don't you feel better rather than making a negative comment? Constructive criticism or advice is more beneficial than belittling or being condescending to another.  The positive chain-reaction needs to begin somewhere, so why not with you?

It is always easy? Absolutely not. It's called LIFE. It has it's ups and downs and everyone is fighting their own battles. Some battles are won and others are not. Sometimes, its a war just beginning and each battle won is a small victory in the right direction.

Take a step back. Be grateful for the gifts you have been given. Work hard for the fruits that await you in the future. Be thankful for those around you that accept you for who you are despite your flaws. Remember, take the time to fight your battles with all your might but don't leave a man behind. Extend your friendship and you could be the one shoulder that they have been waiting for all this time.  L I F E - Live In Friendship Everyday

Stage Fright or Stage Right?

So you wanna compete...or does it just look cool?  I've mulled writing this post but decided since the sport of bodybuilding is growing, it just seems right.  I certainly cannot cover everything but hope to provide a little insight into the competition world. There are many topics that aren't covered such as the pitfalls of competing including metabolic damage, adrenal fatigue, effects of over-training, etc. These topics can be researched online and if proper coaching is not sought out can be a real factor in whether you achieve your goal or suffer long-term damage to your physical health.

When I speak of 'bodybuilding', I am referring to all the categories to include fitness, bikini, figure, physique and bodybuilding.  There are also more commercial categories in some federations like Commercial Model, Ms. Fit Body, Diva Fitness, Diva Model, Men's Muscle Model, Men's Fitness Model, etc.

Some of you may already be confused. To some bodybuilding means 'steroid using over -muscled' men and women. Much has changed over the years, some competitors like the variety of categories while the old school bodybuilders generally feel the new categories are weak. Additionally, different federations seek different levels of leanness, muscle mass, beauty, sex appeal, commercial appeal, theme wear, evening gown, etc.

If you are completely lost, it's understandable.  There are many different federations, several categories, natural, non-tested, weight classes, height classes, open classes, master classes, pro cards, etc.   It can be overwhelming to figure out which category suits you best based on your physique, time commitment, financial resources and your actual goal.  For some competitors, it's a bucket list item, others it may be a long term career plan, a goal or a hobby.

Where do you start?  This is not a simple question.  You need to do your research.  Visit the various federation websites to see the difference. Here is a short list but there are more:

Natural Federations
1. NANBF/IFPA
2. OCB
3. NGA
4. INBF/WNBF
5. Fitness America
6. USBF
7. ANBF/GFPA
8. ABA
9. IDFA
10. DFAC

Other Federations
1. NPC/IFBB
2. WBFF

This is not all of the various federations but your best bet is to look at the websites and see which federations are in your area. Generally, there are both natural and non-tested competitions available. Most people are familiar with such competitions as The Arnold and The Olympia.  This is the IFBB federation for pro-athletes.  Athletes such as Jay Cutler, Kai Greene, Nicole Wilkins, Iris Kyle, Adela Garcia to name a few. The amateur federation for IFBB is NPC.

The burning question is, what is the difference between natural and non-tested? Natural competitions require each competitor to submit to a polygraph prior to competing and if a class winner, a urine test is collected post show.  The natural federations have a list of banned substances which are not allowed. You need to refer to each federation' guidelines for specifics. Non-tested federations do not have these guidelines.

OK. That was kind of the quick and dirty of the overwhelming choices of federations.  So, lets get to the nitty-gritty.  The biggest surprise in this sport is the cost.   It is not a cheap sport.  It is not a money-making sport. Yes, some athletes receive sponsorships, supplement contracts, and earn winnings but very few actually can sustain a living. So the majority of competitors compete for their own enjoyment and health benefit.

So here is a breakdown of the costs.  It is not pretty and if anything, these are conservative estimates.  I don't share all of this to discourage you but feel it is one of the most non-discussed factors in this sport. It matters because after you have trained so hard for months/years and already paid your trainer, food costs, supplements costs, etc., it can be a bit alarming during peak week to discover all of these 'hidden costs'.

Trainer (Coach): $150-$400 /month
Posing Coach: $25-$75 /session(more than 1 session is needed + more if need choreographed routine)
Gym Fees: $25-$100 month
Federation Fee: $60-$120 per year per federation (some are sister organizations)
Entry Fees: $45-$100 per class (Open, Masters, Beginner, Novice)
Stage Suit (female): $125-$2000 (rent or purchase)
Heels: $50-$125 (required for most classes except physique & BB)
Stage Tan: $100-$125
Hair/M-up: $150-$200
Jewelry: $25-$100
Theme wear: $250 + (WBFF & Fitness America federations)
Hotel: TBD
Airfare/gas: TBD
Time off of work
Photo Shoots (optional to document your work)

It doesn't seem so bad, but it adds up quickly.  And remember you are only on stage for a very short period of time. What's your reward? A trophy, a medal and/or a stellar physique that you worked your ass off to achieve.  And of course, some great friendships are formed. This sport has to be about you and your goals. It is a subjective sport.  You are being judged and not all is fair in the eyes of others. You compete against others but ultimately you are competing with yourself.  You are pushing yourself to your physical, emotional and mental limits during training.  Training includes living your daily life which includes work, family, friends, etc.

So you must ask yourself some very important questions.  Do you have the time to commit to training? Do you have the finances to sacrifice? Do you have the discipline to follow the nutrition plan? Do you have the dedication to stay strong when you want to give up? Are you doing it for you? Why are you doing it? Are you willing to do the research to find a qualified coach/trainer/ nutritionist? Just because someone competes, it doesn't make them qualified to train others. The list goes on...

This sport is challenging, rewarding, frustrating, exciting, demanding and not for the faint hearted. We don’t always place where we want. Our bodies don’t always cooperate. Life moves forward even if you didn’t get your workout in for the day or finish all your macros. It is a choice. It is a privilege to stand on stage next to others who have sacrificed and understand the work that has been done.

This is a unique sport and often misunderstood. The final step is the stage_ THE SHOW. It appears glamorous. We look refreshed. We glow in the spotlight on stage with our bronze chiseled bodies. Our smile shines like a shooting star in the night sky. We pose and turn and make it look like it's a natural flowing movement. We have trained months and sometimes years for this day and it’s all over in less time than it takes to post about it on social media.

But the reality is the exact opposite. We are stinky, sweaty, smelly beasts! We haven’t showered in at least 24 hours. We haven’t used deodorant or washed our hair. Our bodies are so water depleted that we look as if we are competing for a Sun Maid raisin commercial. Backstage, our suits are being glued to our butts with 3M spray. Our armpits are being stripped of the green sludge that has built up. Our breath could take down a herd of buffalo. And of course, the unpleasantness of the dreaded ‘protein farts’!

The number one reason I have seen people fail while training for a competition is  because "it's not what they thought it was going to be." The 'easiest' part is the actual training at the gym (insert some sarcasm here).  Competition training is an acquired skill. The ability to master the balancing act of family, training, nutrition, work, sleep, holidays and comments from others not understanding your commitment to the sport. It is not for the faint hearted. Again, it depends on your end goal. What you put into the sport is what you get out of it.  The stage isn't for everyone.  You can still achieve that show ready physique without ever stepping on stage! It's your body and your goals!

Are You a Fitness Junkie?

How are you fairing in the game of life? Are you winning? Are you losing? Do you have balance? Are you a fitness junkie?

I have recently re-entered the competition world of bodybuilding after taking a break for 18 months. I never stopped training nor did I fall off the wagon with my nutrition. I deviated a little bit, but the reality is, I just took a hiatus from the actual stage. At first, I was asked quite frequently when was I doing another competition? My response was that I had no plans in the immediate future because the reality was just that, I had no idea.

It wasn't necessarily a planned break, it just kinda happened. I was focusing on other things in my life.  I like to dabble in things if you will. I began my headband business - www.Headbanditz.com. I learned how to sew when I was 12 years old and decided to make an effort to jump back into a child hood hobby. It served a dual purpose as I hate having my hair in my face when I am training so I decided to give it a whirl.  I make them from scratch by myself, market them, designed my website and process all the orders. It's not a huge business and I certainly need and want to spend more time marketing them, but again its about balance. I took a chance.

I work full-time in a demanding career. I have two teenagers. Life is busy with sports, college search for my senior, academics & kid's part-time jobs, etc. I have a significant other and several pets, all of whom I enjoy spending time with. I have a household to run which includes daily chores, yard work, general upkeep and bills to pay. This is not much different than most folks. Then you add in training. I love to train. I love to be healthy. But it all takes time. It all takes money. It's easy to become a fitness junkie.

Competing adds another layer upon my already busy life. It is a choice. It is part of my lifestyle, but it isn't my entire existence. It does not define who I am. It is one piece of the puzzle that makes me who I am. There is a difference. I have been more cognizance of this over the last year.  Balance is important. We get one shot at living our life and I don't want to have regrets of what I wish I would have done.  I don't want to look back and wish I had spent more time with those I love, both family and friends.

My career is what pays my bills, feeds my family, will allow me to retire and permits me to enjoy my play time. Plus I enjoy helping victims and putting the bad guys in jail.  My fitness is important to me and I will chose fitness over the bar scene. But there needs to be compromise and balance.  It can't always be about prep mode, no indulgences, always putting people, vacations, and hobbies to the back burner because you have a competition to prep for in the near future.  What's the point of being healthy if you don't enjoy the life span you hoping to extend?

Competition should be a part of your life but not your entire life.  Because the reality is very few will make a sustainable living in this sport. Goals and  bucket lists are important. Don't get me wrong, I like to win and the 'iron' does solve a lot of 'issues' for me.  However, at the end of the day, I don't want to be remembered for my fitness accomplishments.  I want to be remembered as a great mom, girlfriend, sister, daughter, and friend.

My trophies are the people who I have touched in a meaningful way and aren't afraid to call me their friend.

Health is Wealth

It's hard to believe summer has come and gone already. As I age, summer seems to get shorter and shorter every year. I struggle with the winters in Minnesota and have grown to dislike the dark cold winter days despite being a native.

I know my pitfalls of wanting to hunker down and not go outside anymore than necessary. And when I sit around, I want to eat. I want to eat what most people refer to as 'comfort foods'. I have cravings for heavy carbs, bad fats and junk food just like the average person.  It is not any easier for me to say no to these indulgences than it is for you.

So what's the difference? How do I stay lean? Why don't I put on any winter fluff? Well, I do. Just not as much. I am not genetically gifted. I pack on the pounds as quickly as the next person if I were allow it to happen. So the difference is, I don't hibernate and drown my winter blues in food and booze.  I stay on my plan. I keep working out despite the frigid temps that chill me to the bone.  I stick to my LIFESTYLE.

You've heard it a hundred times, it's not a diet, it's a lifestyle. It's not always easy. It's not always fun. But anything worth having is worth the challenge. Because when it is a lifestyle, you can indulge in once in awhile in the holiday decadence and good cheer. Key words... "once in awhile".

Contrary to popular belief,  I eat pizza, eat pita chips with pub cheese, have weakness for chocolate and partake in other forbidden foods. BUT, I do it in moderation. Again, pay attention to the key word..."moderation". I don't eat these foods daily or even weekly.

I don't refer to these as cheat meals either. They are 'refeeds'.  They help restore my body's composition and also my mental satisfaction.  It's not a garbage feast or a pig out for free card. Refeeds serve a purpose when applied with an overall nutrition plan.  A plan, which if followed permits these foods to be eaten at certain times.

Everyones body reacts differently to refeeds. It takes time to evaluate what you can handle based on your body composition of muscle mass, fat mass, etc. What works for me may not work for you. Your plan needs to suit you so you can reap the benefits.

I'm not perfect either. I over indulge at times. I don't want to workout at times. I stray from the plan at times. But the important thing is, I have learned how I feel after I stray too far or for too long. I feel like crap. I look like crap. So I jump back on the wagon. And soon enough, it's smooth sailing again. Then I wonder, why the heck did I fall off anyways? Stress? Overtired? Lazy? Of just plain sick of it!

Then I have to remind my self of how miserable I felt at 176 pounds. How much I hated getting dressed. How much I struggled to lose that weight. I need to be a good example for my kids. I needed to walk the walk to show them it's important to be healthy. We get one body and the parts aren't always replaceable.

It's been just over a decade since I lost 40 pounds. I made a promise to myself that I would never allow myself to devalue my health like that again. I have kept that promise. It has paid off mentally, physically and emotionally. It was the best gift I ever gave myself.

We all deserve to happy. Our journey will be different and the reasons for traveling that road will vary. However, in the end you will decide your self-worth. So, you must ask the question - "How much is your Health worth to you?"

What's Your Carrot?

There are many cliches when it comes to health and fitness. Some hold a definite truth while others just sound good when they roll off the tongue. Either way, they serve a purpose - they are designed to motivate you. The biggest obstacle to pursue that motivation is you.

Motivation will challenge you.  It will kick you when you are down. It will laugh at you when you fail. It will spit in your face when you quit. But most of all it will reward you when you succeed. Motivation feeds off itself. But in order to feed, it has to be nourished by it's motivator - YOU!

Like so many things in life, it's a vicious cycle. Your health and fitness need to balance each other. They need to compliment one another in several ways. It's difficult to be healthy if you starve yourself. It's difficult to be healthy if you eat foods which don't fuel your body and your mind.  If your body is injured, it's challenging to perform any type of physical exercise. Health and fitness is give and take. It's a relationship. At times, it takes - it takes time, it takes effort, it takes money. Later, it's a giver - it gives you an endorphin high, a healthy heart, a sense of accomplishment.

Yet, we struggle. We struggle on a daily basis to do right by our mind and body. We know what we should do and we know why we should do it - only to put it off another day. It's not going to be any easier tomorrow.  But it will get easier once we actually start the process. If you never start, how will you know?

It's not easier for me because I've been doing it a long time. I struggle more than most would think even though I've been an athlete since I was a young child.  I don't have any special talents or skills which make me genetically gifted.  I work my butt off. But I have bad days, bad weeks and even a bad year. I argue with myself in the morning before my workout. I try to negotiate when else I can schedule it into my day if I sleep just 15 minutes longer. One more missed workout isn't going to matter. But then one turns into two and then the chocolate candy rears it's ugly head...just one piece. My mind wins the battle because I know how I WILL feel later when I have used my motivation to get done what needs to be done. And I also know how I will feel if I DON'T get it done.

Motivation. You need to hunt it down.  You need to harness it.  Don't tame it because you will need it to be the beast within you. You will need motivation to kick you around when you can't do it yourself. Motivation is your enemy and your best friend.  Keep motivation alive because your life depends on it.

Bodybuilding.com - We 'Mirin Vol. 65: Knockout Bodies

Bodybuilding.com - We 'Mirin Vol. 65: Knockout Bodies

Healthy Hearts

Have you lost your focus or are things just out of focus?  There are not the same.  What's the difference?  Think of it from a camera lens angle. If you lost your focus, you really don't know what image you are trying to capture. If the image is just out of focus, you need to make a few minor adjustments to clear away the fuzziness.

Health and fitness can often be described the same way.  We often lose our focus and find ourselves distracted when our heart is not in what we are trying to accomplish. I call it the 'shiny object syndrome'.  We lose focus because we get bored with our current exercise routine, we miss indulging in tasty foods, grow frustrated because we don't see results quickly or simply are too lazy to get up off the couch. We begin to look for distractions or 'shiny objects' to capture out attention!

We have become an impatient society wanting anything and everything instantly.  Why wait when you can have it now? Unfortunately, the 'things' that bring us the greatest happiness take time to materialize. A healthy loving relationship, the birth of a child, an education, financial success, friendship and of course - your health.

Stop and take notice of your life.  You are in charge.  You are the producer, director and actor of your own life path.  Your health is a key component of how your life will be lead.  It is important.  It is hard. Choices must be made. Decisions will be tough. Life is meant to be lived, not endured.  There is truth in 'survival of the fittest'.  Health encompasses physical, mental and emotional health.  It takes work and you must maintain your focus. If it's out of focus, adjust the lens in which you are viewing it from and regain your focus. After all, you have the best view.

On this day of love, learn to love yourself.  Be heart healthy in every way.

Happy Valentine's Day!

Beauty is the Beast

Some will argue that a woman with a visible muscular structure is masculine looking, ugly or bulky. A muscular woman is a beast rather than a beauty.  Women should be soft, curvy, and supple.  Men should be hard, firm and muscular. Who says? Do you have to believe?  Must you agree?

Most will follow the masses and agree with whatever is the most popular ideal at any given time.  It's human nature. It's easier.  Less conflict. Run with the crowd because you will be accepted rather than exiled. Go with the flow.

"Strong is the new skinny." This phrase seems be tossed around quite frequently these days. But stop and think about it.  One can be quite strong without having 'visible muscle'. When I refer to 'visible muscle', I am referencing a female with a very low body fat which causes her muscles to 'pop' more or less to the observer.  I interpret "strong as the new skinny" to refer to women who are ultra fit and thin yet muscular.  Not anorexics. Not steroid using body builders. Not cardio bunnies. But athletes.

Strong is the new skinny is an athlete.  A female who takes their sport seriously whatever it may be. They are concerned with more than just their outward appearance.  They have developed a lifestyle which incorporates fitness and health as part of a daily regime.  It's as common to them as maintaining employment. It's part of who they are.  It is not an obsession it is a way of life.

Athletes have goals.  Their goals are unique and help develop a plan of what they want to accomplish and how they will tackle the process.  Society may not always agree with the goal or even the method used to get there.  That is why it is unique.  It is not society's goal, it is the individuals goal. Again, going against the grain. This is not the easiest route or the most traveled but can be the most rewarding.

Athletes have muscles.  Muscles help propel them into motion.  Muscles aid in their speed, strength and stamina. Muscles have mass.  Mass carries weight.  Weight on a fit body is called muscle. Therefore, a female athlete who takes her sport seriously is going to have muscles.

If you don't like it, keep it to yourself. It's not okay to ridicule someone for being obese, anorexic or skinny fat.  So why is it acceptable to criticize females who are muscular?  It's not.  It's called envy. Step up or shut up.  I have chosen my own journey and never looked back.  I'm  a fit, healthy female who can protect herself with those big ugly muscles.

At War with Will Power

Have you ever waged a war against your Will Power?  Think about it carefully.  This is actually a war you want to lose. Sometimes. I want to eat that brownie.  I want to sleep in and skip my workout.  I want to skip those last few reps because they hurt. I don't want to do chin-ups because I suck at them.

Sound familiar? Who is the victor? You or your Will Power? Wait, aren't you really the winner if your Will Power wins? It's all very confusing.  You feel like you lost because you didn't get what you wanted - the brownie, extra sleep or an easy way out.  Yet, you won because you reap the benefits.

Confusing, right? No. These are only battles.  Battles that build up to the war.  The war which awaits you somewhere off in the future.  It's lingering out there.  It's lurking. It's stalking you. It even taunts you from afar.  You can't see it or even feel it, but you sense it. It mocks you every day.

It is the unknown. It's a powerful force and one that has the ability to knock you on your ass.  So you keep fighting.  You fight every day. Some are easy days and some are harder.  You lose focus once in awhile and have to readjust. It's second nature to you. The course is filled with obstacles yet you continue your journey. You have goals, ambitions and dreams.

Why do you fight so hard? Why not throw in the towel? It would be much easier.  Because you are a soldier.  You are fighting to survive.  You are fighting to be a better version of you. You are fighting because your Will Power  has ordered you to fight until the end.  Because if you give up, Will Power dies.

Mind Your P's and Q's.

Planning, Persistence and Patience are key components in achieving many things in life.  It's how you apply the components that determine the outcome.  Seems simple enough yet we make it more complicated than necessary.

Planning takes time.  It takes effort.  It's not always fun. Nobody plans to fail but it is part of the process.  When failure rears it's ugly head, a decision needs to be made to push forward to reach your goals or give in and give up. This is where persistence takes charge.  If your not persistent, failure wins. Persistence sucks.  It can take a long time.  It can take a lot of energy.  It can be annoying.  But along comes your friend patience. Patience can be calm.  Patience can be short-lived. Patience can yield rewards.  Patience can run out. Now what?

Back to the plan.  Back to persistence.  Back to being patient. It's a vicious circle.  A circle of life if you will.  You must begin the cycle again and again to get closer to your goals.  If you decide the cycle isn't worth making the rounds, then you don't deserve the rewards.  It's really that simple.  If it's worth doing once, its worth doing again and again.  You may never reach perfection but you will learn a great deal in the process and each time you will improve the quality of the outcome.

So watch your P's and your Q's will follow.

Jewels vs. Tools

What's the best way to a fitness girl's heart? Shiny expensive jewels or tools of the trade?

I've never owned a diamond except for my wedding ring.  Seems a bit unusual for a gal my age. However, it's just never been something that's been important to me.  I don't trust myself to not lose it! I also don't see how baubles improve my life.  They are nice to look at but yield no real benefits. Tools on the other hand aid in the sculpting of my physique and keep me on the road to a long healthy life.

Living a healthy lifestyle is not always cheap.  It costs more than time and energy.  Our bodies adapt and our minds grow bored with the same routines day in and day out.  Creativity becomes essential to keeping us engaged and our bodies making progress. Without change, we remain the same. This is where the tools come in.

Training occurs in many environments and uses a variety of tools.  The tools can be cheap and simple like a jump rope, a bench or a bungee cord.  They can also be more complex like equipment found at a gym - step mill, elliptical, nautilus machines, free weights, etc. There are also 'in-between' tools such as kettle bells, TRX straps, ab wheel, weight vest, training sled, val slides, bosu ball or a balance disk.  It's the manner in which you put these tools to work that determines how useful and productive they will be for you.

Training doesn't have to be complex, it just needs to be done smart.  Don't spin your wheels unless you are on a bike.  Don't run in circles unless you're doing wind sprints.  Don't weigh yourself down unless you can pick yourself up. You can muscle up by training smarter, not longer. If you feel the need to chew the fat, make sure you are talking to the right person about the big picture. There is a great deal of information about training but very few actually understand the science behind it. It matters.  Be a shiny gym jewel rather than a diamond in the rough.

My boyfriend has given me many, if not all, of my gym jewels!  I love them!  To me, it is a sign of love, affection and support. He is my biggest cheerleader in the lifestyle that I have chosen to live.  He knows the value of the gym jewels.  He is my coach, trainer, nutritionist and partner in life.  The long term value of my gym jewels outweigh the biggest diamond money can buy.  My health is more valuable than any diamond.

My gym jewels are baubles that will get polished with my sweat and chiseled with my grip and ground with my muscle. These baubles are worth their weight and I'm more than happy to show them off.

Fit and Fabulous over 40

You're old, broken, and tired. You're too old to look good. Too old to build muscle.  Too old to be in better shape than in your 20's. You're right. Just sit there. Let someone else do it. Keep buying bigger sizes, stock up on the medication, have one more drink. It's not worth it anyways.  I mean who wants to feel great, look great and be the healthiest they have ever been?

That is so ridiculous.  I mean I lived my 20's, I'm not looking to relive those years.  Exactly!  But there is nothing wrong with feeling like you're 20 rather than 40 so when you're 80, you feel like you're 40 and when you are 97, like my grandmother, you feel like you're 80! Keeping your mind and body active is the key to a long healthy life.

I have living proof in my own family.  Kathleen Peterson (Kae), born November 23, 1915.  She lives on her own in a condo (not assisted living either). She exercises everyday at the YMCA because the Sister Kinney Institute exercises were "too wimpy" or she walks the skyway. She has a busier social life than me and my daughter combined. She has worn out three Apple Mac computers. She is writer. She knits. She uses email. She plays Words with Friends on her Kindle.  She is a well-known Scrabble player amongst her inner circle. She goes out on the town with her 98 years old friend, Carol. Kae is busy. She doesn't sit around. She is healthy, mobile, alive and enjoying life because she has kept her mind and body active.

Well, news flash, you're not too old, you're just too lazy. It is possible, it can be fun, and you can do it. Quit thinking about it so much. Believe it or not, there is a great deal of truth in Nike's saying "Just Do It!" But YOU are the one who has to actually do it.

Exercise is a natural drug which provides a great high.  Once you've experienced it, you realize you can live without it, but why would you want to? It's a great addiction and yields so many benefits.  Something is better than nothing. A 20-minute walk is better than a bag of chips while sitting on the couch watching a reality show.  Go out and LIVE your life and quit watching others live their life.

Just because you get older doesn't mean you have to fall into the 'molded' stereotypes of what a 40 something old mom should look like. You need set your own standards of what and how you want to look and feel about yourself.  Don't let society define who you are. Define yourself.  I've never met anyone who is happy to be over weight or on medication to manage health ailments and chronic pain. You need to start somewhere. A little something healthy is better than nothing.

Our numerical age is a number that tells our chronological age.  The physical well being of your mind and body reveals how old you really are. It's never too late to start.  Because if you never begin, how will you ever know what could have been?

I'm 42 years old.  My age has never bothered me.  I'm proud to say I'm 42. I like that people think I am my daughter's sister.  I like that I am healthier than I was in my 30's.  I like the choices I have made.  I'm enjoying my healthy lifestyle.  It's really not that difficult but it's a commitment I have made for myself. So are you ready to commit or have you already quit?

Do you know GYM? What can GYM do for you?

Age is only a number. You are only as old as you feel.  Act your age. Wisdom comes with age.  We are a society obsessed with age.  When we are young, we want to be older.  Once we are older, we wish we were younger.

I'm happy with my age.  I am proud to say I am 42 years old.  I don't think I look 42, nor do I generally act like I am 42 years old, but I am.  I don't hide it or run from it.  I have accomplished many things in my life thus far.  I am not finished by any means but I don't feel as though I have wasted my youth so to speak.  I was a rather serious child and teenager. I've lightened up in my middle age.  I am more relaxed.  I have a better sense of humor.  I have grown into my sarcasm.  I eliminate the bullshit from my life.  I do what I want to do rather than what others want me to do.  I am not selfish but I am self worthy.

 I am not a fake or artificial person. I believe I make a good friend. I am honest, sometimes to a fault.  I can be a bit too blunt, not because I'm trying to hurt feelings, but I expect someone to treat me the same way.  Don't lie to me.  It doesn't benefit anyone.  I guess this is some of the wisdom that comes with age.  Maybe, maybe not.  However, it has for me.

I am a busy person like most.  I work full time, have children, a boyfriend, household duties and family responsibilities.  But I still make time for me.  "If mom's not happy, then no one is happy."  I never understood that phrase as a child.  As a 42 year old working single mom, I have never had a better understanding of this phrase at this point in my life. However,  I have learned that I need and deserve some 'me' time.  My me time is spent with GYM.

The gym is my sanctuary.  I love to train. I love to lift.  I sorta kinda like cardio.  I like to push my body to it's limits. Sometimes those limits make me want to puke.  I have fitness friends who understand my obsession with the iron. We can chat but they also know when it's time to get down to business with the workout. No harm, no foul. We speak the same language.

The gym releases my stress.  The gym helps me solve problems. The gym makes me feel sexy.  The gym makes me healthy.  The gym is where I compete against my mind and my body. The gym is where I fit in - fit in with me.

I am young.  I feel young.  I look young. These may not all be true but it is how I FEEL about me.  This is what gym does for me. I love GYM.

Fit doesn't happen, Shit happens.

Is fitness a fad for you? How does it fit into your life? How fit do you want to be? What are you willing to sacrifice to be fit?

Fitness has a different meaning for everyone.  It's definition may vary to those participating in the same sport.  We participate at various levels of fitness.  Some people chose to push outside their comfort zone over and over again to achieve an elite level of fitness.  Others chose a linear level of fitness to maintain.  We are individuals. We have different goals, varying lifestyles, unique abilities.  There are a nauseating amounts of information about weight training, nutrition plans, cardio training and supplements.

It can be overwhelming and exciting at the same time. How do you start? Should you get a personal trainer? What type of gym should you join? Do you need to join a gym? Do you need a nutritionist? These are all very important details and should be addressed in order to be successful. However, don't get so caught up with all of this and allow it to interfere with you getting started or stepping up to the next level.

Step back and take a breath.  You need a goal.  You need a plan to map out your route to reach your goal.  You may need a few tools to help you make the map. Once you determine your goal, it will help the other pieces fall into place. What do I mean?  If you goal is to lose weight, you will need to accurately assess where you are at now and where you want to end up. Once that is determined, what tools do you need to get there? Do you know how to eat properly? Do you need to join Weight Watchers or seek out a professional for nutrition advice?  What is your exercise regime? Weights, cardio, combination of both? Or is your goal to compete in a road race, bodybuilding competition, or a marathon? Or do you just want to put in a swimsuit this summer and actually wear it out of the fitting room? Make a GOAL!

Phew... quit freaking out.  You are fine.  You can do this.  Make it a priority.  Commit to getting fit and healthy. No excuses. If you fail, you have failed yourself and have only you to blame.   Harsh but sometimes the truth hurts.  So figure out your goal before you start and be realistic so you don't develop a plan for failure.

Fit doesn't just happen. Shit happens. It's hard work. It takes time. It takes commitment. It takes drive. It takes determination.  It takes desire.  In the end, you reap the rewards.  You get to savor the benefits of superior health. You will develop a taste for the lifestyle. It's not a diet. So move those thoughts aside and challenge yourself. You will be the winner in the end!

Step Up to The Bar

I am a workout clothes addict.  The other day I was working out and realized I spend more money on my workout clothes, shoes, and gym equipment than my professional clothes. Why?

Because I spend a lot of time in the gym and I love to be comfortable when I'm sweating.  I've learned something as simple as a seam in the wrong place can distract me from my task at hand.  An itchy fabric, thick underarm seam, stiff tag on my neck, non-breathable fabric, tanks that ride up, pants that slide down, fabric that chafes or the dreaded camel toe can all wreck a great workout.

I know this sounds ridiculous to most but to those that train hard and often know exactly what I am talking about.  I am there to workout so the less irritation I have with my workout clothes, the more I can concentrate on my workout. Same goes for iPod, headphones, hair out of my face via baseball hat or headband. Wisps of hair in my mouth or eyes drive me insane!

Color is a completely different story.  I generally look like a rainbow threw up on me with a hint of camouflage thrown in for good measure just to make sure people know I'm serious and not just a Richard Simmons.  I am tired of black.  It's boring. It's drab.  Yes, black does hide a lot of 'flaws'  and 'embarrasing' sweat spots but I'm there to reduce those flaws. So if they are staring me in the face workout after workout then I have no choice but t work harder and fix them! Sometimes my bright clothes motivate me and even cheer me up.  After all, who doesn't like a rainbow? I wear my funky Vibram's (or glove shoes) which are becoming more popular but still are not very stylish but they serve a purpose.  They force me to use my core and legs for balance and strength.

I also have a system for what clothes I wear for particular workouts.  Again why? For example, leg day requires pants that are tight down to my ankle (or shorts) so I can get my knee braces over them.  I'm old and have brittle parts so I need to brace them properly. Certain tank tops are used for shoulder day and others for arm day depending on exercises performed and how the straps sit on my shoulder.  To me, it is no different than wearing a nude bra under a white blouse rather than a white bra under a white blouse.  It serves a purpose.

I also have a lot of my own equipment that I lug back and forth to the gym.  I have my own hanging ab straps, a manta ray squat brace, front squat harness, foam roller, yoga block, weight belt, weight sled, and weight plates, etc.  I don't like to wait to use these items when I need them.  But generally the gym doesn't have these items or they have been stolen or are just plain disgusting.  So I have invested in my own or even requested them as gifts.  Again strange to you but normal to me.  

Working out is one of my hobbies so why not buy the things that make it even more enjoyable? Plus the fabric is specially made to avoid absorbing the 'stinkiness' unlike cotton.  Additionally, if you have to look at your bulges, imperfections in the mirror while lifting, sometimes it pushes you a bit harder!  There are far more harmful addictions in my opinion so I will continue to invest in my health whether it be supplements, healthy food, gym equipment, clothing, shoes or even just one more baseball hat.

When I go clubbing, I go in my own style and when I belly up to the bar, it is very different than your bar. 

Pop off that Muffin Top

I've had many people ask me in the last few weeks how to slim down, build muscle and get good looking abs. The answer is not well -received. Because it is the answer they already know but were hoping I had some magic pill or secret to share with them. Guess what? I don't.

It's really quite simple.  Either you do it or you don't. It is a choice, your choice.  How badly do you want it?  Is it worth the sacrifice? You can't have it all.  Pure and simple.  So take the plunge or sit there and be quiet and quit complaining.

This applies to many things in life but I'm only talking about one thing this time.  Your stomach. You want a flat stomach, six-pack abs, no muffin top and no love handles.  Well guess what. It takes work.  Hard work but even more so it takes discipline - a great deal of discipline and self-control.  You can't have it with 50% effort or even 75% effort.  It must be at least 95% of not 100%.  Take control of what you put into your mouth.

You can't have a two glasses of wine every single night, eat garbage every weekend because you were so good during the week and expect to get or even maintain a six-pack.  I agree, not everyone wants a six pack but most would like a 'flatter' stomach or less of a muffin top.  Yet, when you realize what it takes to achieve these results, it seems less important until you want to wear that bikini,  the little black dress,  or feel sexy for a significant event.

Maybe a very select few can eat like crap and maintain an awesome muscular body complete with a six-pack. They are genetic freaks and are few and far between. Kudos to them. I am envious.  I am not one of these 'lucky' individuals and most likely, neither are you.

No one likes to believe it, but abs are made in the kitchen.  Of course, exercise is an essential component of this but if you reign in your diet and cut back the simple carbs and sugars, add veggies, lean meats, good CLA fats and drink water, you will be amazed at what will pop out in your mid section over time. If done properly, it will be muscle and not fat.

So quit complaining and decide what you want and why you want it.  If you are going to try it, go all in and make it a lifestyle rather than another quickie weight loss plan or fad diet.  Do it right. Be Healthy. Be happy and I promise you won't regret it.  It will get easier over time and once you reach your maintenance level, you can indulge on occasion, not every day or even every week.

Either you want it or you don't but don't deceive yourself in thinking it happens quickly and doesn't require work to maintain. You didn't make your muffin top over night so don't think it will disappear overnight. Patience and self control. Plus there are many more health benefits to eating a clean diet than just your physical appearance.

 

Competitive Nature or Nurture?

I spend many hours at the gym - training.  My training involves many components such as weight lifting, cardio exercises, stretching, posing, yoga and even socializing.  It is a choice I have made in my life.  As a result, many things take a back seat or are not as important to me.  I have many hobbies but have learned that working out benefits me mentally, physically and emotionally. Don't be fooled, there are days when I'd rather sit on the couch and zone out.  And on occasion that is exactly what I do.  Because I need this state of non-doing once in awhile. I am not a machine. 

I don't expect others to understand nor do I feel the need to justify my life choices to others.  This  includes my time spent in the gym, foods that I eat, clothes that I wear or how much workout equipment and gear that I have purchased.  It is a significant part of my life.  It's what I like to do.  So why not spend my hard earned money on the hobby that I enjoy? I generally don't go out to eat.  I don't drink alcohol except occasionally while on vacation. I don't spend a great deal of money on make-up or 'girly' stuff.  If only I could get paid to train! Yes, I know there are many options for that career but I also have many life responsibilities and other mouths to feed, cloth and shelter besides myself.  So for now, I train and I train for me. I am in competition with myself.

I am dedicated, determined and disciplined. It is a challenge at times but I'm always up for a challenge.  Is it the competitive nature in me or is it the competitive nurture in me? I am my father's daughter. He passed away over a decade ago but many things I do in my life remind me of my father.  I am not the smartest, the best, the fastest, or the strongest.  But I push myself because it is what my Dad taught me. Don't quit. You will only be disappointed with yourself if you don't give it your all each and every time.  There are downsides to having a competitive nature but I believe the pros outweigh the cons.  

I was raised in a large family so naturally, we competed for attention without realizing it.  We vied to be just a bit different or a little better than our siblings because the desire of capturing our parent's attention, even if only for a moment, made it all worth it.  We were the shooting star that passes so quickly! 

Competition isn't always against someone else or something, but against yourself.  We compete with ourselves everyday.  We just fail to realize we are doing exactly that.  Your pit your body against your mind.  Your pit your mind against your body.  Your emotions compete against your common sense.  Your heart competes with emotions. We fight these battles everyday. The only difference is you are both the winner and the loser on some level.  So step up to the plate, the starting line or the racing block and begin your competition because you will be the winner in the end. 

Life is hard. Life is harder if your are stupid, weak and a quitter. Sounds harsh but that is reality.  

The Pentagon of Health

Desire ~ Determination ~ Dedication ~ Discipline ~ Drive

We are bombarded on a daily basis with ‘healthy’ images of women.  We see images on billboards, television, magazines, catalogs and advertisements all depicting the ‘ideal’ healthy woman.   What is the definition of a healthy woman?  Who defines the ground rules for being healthy? What does a healthy woman look like? How is good health achieved? Why is it so important for women to be healthy?

Health is defined in the dictionary as the following: a person’s physical or mental condition; the condition of being sound in body, mind, or spirit; freedom from physical disease or pain. We all know health is a bit more complicated.

Society sends many mixed messages and signals about how a woman’s healthy body is achieved and what it looks like that it leaves us with our heads spinning.  We get so focused on our physical appearance looking healthy that we forget how much is involved in maintaining our mental health as well.  Our physical and mental health go hand–in-hand.  They support each other and when one falters, it is up to the other to keep us moving forward. All too often, we focus just on our physical health and our mental health takes a back seat, not realizing they are linked and both necessary to succeed.

Women encounter a variety of challenges and obstacles when it comes to maintaining our health.  Families and careers are both very demanding and women frequently put their needs at the bottom of the list. This is a bad habit. It is the first step onto a slippery slope.  Each time we put our needs last, the slope gets steeper and a lot easier to slide down making it all the more difficult to climb back up.

What do I mean by the slippery slope? An example is the lack of planning meals leads to poor nutrition and bad eating habits which leads to weight gain and in turn leads to clothes not fitting.  This sets off a chain reaction that may include low self-esteem and trigger an eating disorder to attempt to regain the body we want.  The body we think society views as the ‘ideal’ female physique.  As a result, our mental health is now under attack as well.  The self doubt, mind games and justification of poor decisions carry us further down the slope.  Sometimes, there doesn’t seem to be a bottom so we keep sliding and sliding further away.  This slide sometimes ends in a pool of depression, drug abuse, alcohol abuse or self abuse.  

Women must to learn to master balance in their life.  We are not only moms, wives or completely defined by our careers. We have needs too.  We need to make time to take care of ourselves like we take care of others.  Proper nutrition, exercise and time management are key components in maintaining this balance.  The combination of all three components keep us both mentally and physically healthy.  Exercise is a natural way to reduce stress, increase sex drive, maintain cardiovascular health and maintain bone density just to name a few benefits.  You already know the benefits of healthy eating.

Life is busy.  We are all busy. We have household chores, errands, kids extra curricular activities, kids homework, jobs/careers, exercise/workouts and many other daily obligations.  So time management plays a significant role in being successful in all areas.  There is enough time to accomplish it all but it takes planning, dedication and discipline.  Developing the plan takes some patience and time initially, but eventually it becomes part of your routine and the payoff is worth it.  Sticking to the plan requires the discipline and the desire of wanting it all requires the dedication.

Every woman’s ideal physical and mental health is different.  It is important to understand where you are at now and where you want to be.  Develop goals. Put a plan and a timeline in place to achieve these goals. Be realistic but make it somewhat challenging. Recruit a support network which includes both family and friends to enable you to succeed.  You don’t have to be an Olympic athlete, figure competitor or triathlete to achieve a fit and healthy mind and body.  If you have desire, determination, dedication, discipline and drive, you can and will succeed.

Health is not a simple concept, but that doesn’t mean it’s impossible to achieve.  The medical community maintains a standard for a healthy woman. Research aids in how health is achieved.  You are in charge of what healthy looks like for you.  But most important is that a healthy woman is a happy woman.