Alright, Alright, I had a Rockstar! But it was Sugar Free!!!

I can not tell a lie!!! Rockstar was not on the plan...BUT....I chose the Sugar Free version...20 calories in the whole can (or at least that's what it says...lol) I also drank Body Well Nutrition's First Order (10 calories) but it's a pre workout drink...so that's when I drank it.

Off to a good start...the weather has been crappy and I went to bed late last night so I didn't get up and take a walk this morning like I wanted to. But, I still got in a good full body workout and plan to go for a walk/jog before I have to teach class tonight.

I've had 64 oz water so far and:

Meal 1 (around 8:30am)
1/2 cup dry oats (mixed with water, cinnamon, and 2 Truvia packets then microwaved)
4 egg whites
2 fish oils

Meal 2 (around 11:30am)
1 scoop Vanilla EAS protein (mixed with water)
1 med banana
1 TBS All natural peanut butter
1 multi vitamin

Meal 3 (around 2pm)
Egg Salad on wheat bread
1 16oz Rockstar (Sugar Free!!)
2 fish oils

Probably around 5pm I'll eat Meal 4 which is 3oz chicken with salsa and 5 oz green beans. Meal 5 will be after class tonight and is scheduled to be the same as Meal 4 and Meal 6 is Cottage Cheese Doubles (Strawberry flavor!)

My work out is the same workout I made my Boot Camp clients do on Tuesday, with one section added that they didn't do. Here's how it went:

Circuit #1
- Walking Lunges with 20lbs DB 10x each leg
- Bear Crawls 10 steps
- 30 crunches
- Crab Crawls 10 steps
- 10 push ups
Complete this circuit 3x around - no break until finished.

Circuit #2
- Renegade Row 5x using 20lb DB (1 rep = 1 push up then in the push up position pull up the right weight like a single arm DB row then pull the left weight up like a single arm DB row)
- "Swims" for 30 seconds (Laying on your stomach arms out in front of you like Superman. Lift arms and legs off the floor and "swim" kicking your legs and feet without letting them hit the floor)
- "Fire Hydrants" 10x lifting the knee to the side, 10x keeping the knee up and kicking out to the side, 10x kicking heel to the ceiling then switch sides
- Plank Holds (:30 hold - :10 rest - :20 hold - :10 rest - :10 hold)
- Push up/Plank "up, up, down, down" 10x (1 rep = start in push up position, then go into a plank position, then back up to push up position)
Complete this circuit 3x around - no break until finished.

Circuit #3
10 Jumping Jacks, 10 Mountain Climbers, 10 push ups, 10 crunches
9 Jumping Jacks, 9 Mountain Climbers, 9 push ups, 9 crunches
9 Jumping Jacks, 8 Mountain Climbers, 8 Push ups, 8 crunches
(I think you see the pattern...10.....all the way down to 1)

Circuit #4
Military Press 15x
Over Head Tricep Ext 15x
Seated Ab twists with feet up 15x
Chest Press 15x
Bicep Curl 15x
Bent Over Row 15x
Squat 15x
Using 1 20lb DB, move from exercise to exercise, completing circuit 3x around - no break until finished.

It's just about 3:30 now and I'm only at 1366 calories burned (according to my Body Bugg) so I'm not sure if I'll end at 2500 like I was hoping...I'll have to let you know tonight (after midnight when it resets) or tomorrow when I update.

Hope this weather gets better!

Back after a short break...

It's been over a week (I think) since I last wrote. Thank you to everyone who read my blog and a big hug out there to everyone who commented. I am back and ready to update what has gone on in the past week or two as well as tell my plans for the future.

Playing Catch Up

So, I went to the competition I was supposed to compete in this past Saturday. My sister competed fitness and placed 3rd out of 6 girls. I am SO PROUD of her...and proud of myself because I am the one who trained her! She came in looking the best she ever has, and she is EXCITED to compete again in a few weeks. Below is a photo of her from last year in season and then this year. What do ya think!?!

20082009

To be perfectly honest, I ate as many carbs and sugars, and fats as I wanted over the past 2 weeks with out tracking or moderation. I barely made it to the gym, had an occasional walk in the morning (30-45 mins) and slept in and took naps. I told myself this was ok because I was "dieting" for basically 6 months and hitting the gym HARD. Did my body need all that sugar and garbage? No....but it definitely needed the rest. 2 bad effects I had from doing this: 1) SEVERELY SWOLLEN legs...mostly my ankles. No pain...but I knew right away it was from going from SUPER CLEAN eating to SUPER GARBAGE eating. I didn't panic, although it was depressing to look at. Happy to say no more swelling!!! 2) Very, very, VERY tired almost everyday. Again, another effect from refined sugars and processed foods, as well as not getting my body up and moving at the gym. There were a few times I sat and tried to figure out what new program I wanted to do...and each time I tried to start...it lasted for a day and I was right back to allowing myself to rest and eat with out tracking. I think mentally I wasn't ready to start another program. I do know, however, that I NEED to be on SOME KIND of program. It makes day to day much easier knowing what you have to do, accomplish, eat, etc. Without having a plan it's just a disaster....a complete out of control mess. I am done being a mess! It's such DRAMA and I hate drama!!

My plans

1) My boyfriend bought me a Body Bugg for Christmas so I plan to put that to great use now that I am not on a competition diet and training program. I think knowing my calorie output on a daily basis will help me adjust my calorie intake. Move less, eat less...move more, eat more. I don't plan to eat in a surplus or even at maintenance, but a small deficit...nothing crazy, but enough to help me get back to what I would like to see in a bikini...not a competition bikini...just a regular old "I'm going to the beach" bikini. I'm still holding alot of water from eating like crap this past 2 weeks.

2) Continue to take weekly pictures. This is something I think I need to keep doing. After a few weeks, I'll probably share them here on my blog. I am (as we all are to ourselves) my BIGGEST critic. I will always think I look like crap, but when I can go back and see pictures side by side, it will (hopefully) snap me back into reality.

3) Track my weight and measurements. This one will be for me to spot trends. The measuring will be a bit tricky because I will need someone to help with the tape measure, but weighing everyday shouldn't be a problem. I think I'll measure every 2 weeks....maybe more if it shows on the scale.

4) Update my blog everyday (or every other day) with my successes, my struggles, my good days and bad days to tell you what workouts I did and what my meal plans looked like, etc.

WOW...so I think that's all for now. It's almost 3pm and I need to go pick up my puppy from "grandma's" and bring him home to see "daddy" lol. Besides, I have lots of planning to do, so I can start to update you all with my progress. I hope I can help out many of you who are having the same problems! Please continue to keep in touch...and feel free to reach out to me via e-mail!
Have a great day and week...it's HUMP DAY!!!

Confessions of a Secret Binge Eater...The Dark Side of Competition Dieting

Yes...I am talking about myself. I have been struggling with whether or not to write this post...and finally decided, Damn it...it NEEDS to be written!

No one really talks about the negative effects training and dieting can have on someones mind. I think many people go through it, but no one ever talks about it...why? Out of shame? Maybe...that's why I was struggling with whether I was going to come clean or not with it.

One week out from my next competition and I decide to pull out...WHAT! Yes, I know you are thinking, but you are so close, why would you do that? This brings me to the title of this post.

I actually took notice of very particular habits I was forming and thought for a second..."wait a minute...I think something is wrong here...I think I may be on my way to a serious food addiction and may be developing some body issues..." I say that because I noticed an OVERWHELMING desire to eat all the time...every thought in my head was about food...I constantly looked up food and recipes online, walked up and down the isles in the store looking (and almost drooling) at the different foods I wanted so badly but couldn't have. Now, this probably doesn't sound so bad, right? Maybe a little normal for someone on a competition diet? No, at this point food was controlling my life...and it gets worse...

I'm on a strict eating plan of fish and asparagus...for WEEKS...MONTHS...and I hate fish. Repeat, repeat, repeat....on days I have a craving and want to cheat I don't grab a banana or apple (both of which were NOT on the diet...but would have been a "better" cheat option) I would grab the WORST thing I could find...ice cream...cookies...chocolate...WHATEVER...and eat and eat and eat...until I was feeling guilty...not until I was feeling full...but actually guilty...and I would do it all in secret...yes...this is the part that was a red flag for me...BINGE EATING IN SECRET... HELLO. If that dies not scream "Eating Disorder" then I don't know what does.

I am some what of a "Type - A" personality...I like to be in control...alot...(maybe that's why I became a personal trainer!?!? LOL who knows...) so...when I realized I was totally OUT OF CONTROL in terms of my eating...I knew it was time to put the breaks on...step back...and assess the situation before it went too far.

I have NEVER been one to obsess over food...or even ever had body issues. I've always been pretty happy with my body and never have really dealt with being overweight or hating the way I looked. I had a LOOOONG talk with one of my coaches...many of you know her and/or subscribe to her blog (Lishia Dean) and she really helped me. (What an awesome person she is, I swear.) She told me the story of her competition history...from when she started up until now. I'm not going to go though the whole story, but there was a point in her career where she took some time off and she said it was the best thing she ever did because when she came back she was back 110% and ready to do it. And, many of you know...she is on a journey to get her pro card this year....(which I have no doubt she'll get!!!) So...going from a situation where her head wasn't in it 100% to coming back after a break and now being a contender for an IFBB Pro Card says ALOT about what a break can do for you.

The other thing I thought about was the fact that I am a trainer...I have clients...and I help guide them towards healthy eating...and coach them to have a healthy relationship with food...well how the HELL can I do that if I begin to have a bad relationship with food?!?! I can't...so I decided what was best for me right now was to step back and refocus. If I can mentally wrap my head around doing another contest prep diet in the future WITHOUT having food issues that are out of control...then I will definitely be competing...and for a long time...but if it continues to defeat me and put me in a bad relationship with food and those around me (because I also didn't mention how MISERABLE I was...lying to myself and everyone around me that I was happy when I wasn't...and being annoyed and irritated by stuff that should have never bothered or annoyed me...) then I would rather walk away then struggle with an eating disorder for the rest of my life.

I was very afraid to write this post and come clean. By all my previous posts it looks like I am doing so well...but if you noticed there were DAYS between posts...I only wrote on the days I was kicking ass...but on the bad days....I wasn't writing my struggles...why? I was embarrassed and ashamed....sad, but oh so true.

I will NOT let any of this defeat me. I am taking the steps to regroup and refocus on what I need to do. I will not stop blogging...it's been a great outlet for me so far, and the followers and support from you ladies has been tremendous. I hope to still inspire, even with such a set back as this. I wanted others to know it's OK to step back if you need to. NO COMPETITION AND DIET is worth giving yourself an eating disorder over.

Quick Update on my run today

Weather - Misty Rain

Mood - Not so much in the mood to run, but did it anyway...here is what I did:

1.6 miles - Run
.25 miles - Walk
.25 miles - Run
.25 Miles - Walk
.25 Miles - Run
.25 Miles - Walk
.35 Miles - Run
.25 Miles - Walk
.50 Miles - Run
.25 Miles - Walk
.50 Miles - Run
.10 Miles - Walk

Total mileage today so far: 4.8 Miles

I'm damp from being sweaty & wet from outside, cold, and tired...and I still have to get more cardio in...off to the gym again to finish it up...I guess I'll aim for 8 miles ran today (only 3.2 more to run...then probably just hit the bike after that)...then home to shower & put on some dry clothes...train 2 clients...and home early to rest and relax...

Until next time...

Running, Running, and more running...OUCH I'm in pain...

The upside to all this running for sure is the calorie burn and (for me) they way it brings my legs down in size...the down side??? PAIN, PAIN, and MORE PAIN. I'm 2 weeks out from my show and so I don't have alot of "rest" time to recover from the shin splints and other awful ankle and heel pain I am experiencing. I have the alternative to do other cardio like biking and elliptical, which is a better option than nothing at all...but it's like you have to be on there twice as long to achieve the same calorie burn as running. I guess I'll just have to deal...

This week was a BEAUTIFUL one...so I did all of my cardio OUTSIDE!!! I've been running with a few of my clients and it's great to work WITH them as well as push them!!! (I need some push too every once in a while!!!)

My highlight for the week was...I believe Wednesday...I got in over 9 miles!!! Yes, I know I am shocked too at that! First I ran 5 miles with Brenda (who by the way started her own fitness blog...you should check her out CLICK HERE she's my client and just recently reached her 40lb mark!!! SOOO PROUD of her!) After the 5 mile run/walk (more running than walking) I had to meet up with another client who I did another mile with (again a run/walk...with intervals of exercises every street block) and finally met up with another client for a faster run at night. It was a total of 3.2 miles for the 3rd run of the day, but broken into 2 parts. We fast jogged the 1st 1.6 miles...took about a 5 minute break or so to stretch...then the 2nd 1.6 was an all out "run your ass as fast as you can" run. I am proud to say after all that running I was able to complete 1.6 miles in exactly 12 minutes 30 seconds. I thought that was pretty good!

Soooo....the other day I went to my niece's (ok, soon to be niece....just waiting for the ring and the wedding...LOL) high school track meet. She just started this year doing long jump and triple jump. I use to do both of those events in high school and college, so I went along to watch and coach a little. As soon as I got there I got the itch...seeing the track...the sun was shinning, and I wanted to just RUN...JUMP...HURDLE. One of my good friends from college is a hurdler and he's been to the Olympic trials twice trying to qualify for the Olympics...I texted him asking him how I could get into open meets. He told me I just had to go to USATF NJ online to see a meet calendar and I could just pre-register or register the day of. So, now I am excited!!! I think I may add a few track meets to my 5k running schedule this summer!!! I just want to long jump again sooooooo bad!!! I of course have to get to a pit and practice jumping...as well as practice drills and skills and sprints...but I think I'm gonna do it!!! I'm gonna pull out the old running and jumping spikes (yes...I STILL have them...I knew I would want to pull them out some day after college!!!)

So...after June 6th my blog will take a short detour away from fitness competitions...and focus on my running (for at least the summer months.) I will still post my cardio (since I will be doing ALOT of it) and weight workouts as well as my diet. I hope you still continue to follow and support me!!!

Sunday & Monday Workouts

Sooo...started the week off with some hard and heavy lifts. I feel so strong lately....both in my runs and in my lifts. I love it! So update form yesterday...

Gym: Final Round Boxing & Fitness Center Whippany, NJ

DEFINITELY would recommend this gym if you are visiting or live in the area. It's brand new...excellent strength equipment (Cybex) and lots of cardio (Precor) and best of all it's so clean, you can practically eat off the floors...I am not even joking.

Again, I was one of the only few people lifting so no wait for the equipment...while Ryan did his thing in the ring...they had 2 rings going with sparring. (BTW, he did awesome with out head gear...getting ready for the pros!!!) I did get lots of looks from the people there and even complimented by many of the guys there. I guess training like we do...it's pretty impressive...they are probably not sure to seeing girls train like that!

So, I lifted chest. Lots of pushup variations...(I love pushups) DB presses, flys and cable flys (I love cable flys too because you can REALLY see your chest, arm, and shoulder muscles working...so cool. I was at 40lbs each side for 10x - 4 sets)

Ran a little of my routine, but hurt my butt...lol...not bad, but enough to bother me the rest of the day and a little today. It's the top part of the right side, so at least it's not where the hamstring ties in...that would be a nightmare.

Today was back...and I don't know if I've said this in past posts...but I love lifting back because I can go heavy. This is where the problem with grip comes in though...I can probably lift heavier if my grip could handle it...man, I guess I really need to just get some straps!!! I got up to 70lbs barbell for bent over row reverse grip...and that was my last set. I first did 40lbs - 15x then 50lbs - 15x then 60lbs - 15x, and finally 70lbs - 15x. I think I could have probably started at 50 and got up to 80lbs...I'll try that for next time.

DB deadlifts I started at 35lbs each hand for 10x and by the 4th set I was up to 50lbs each hand. (now THAT was hard!)

Between today's back workout and yesterday I had to do burpee/pushups with 15lbs DB I know my back is going to be killing me fora few days (I already feel it)...so I think I might try to get in for a massage for today and/or tomorrow...

Still have to get my runs in today...but that'll be a little later...I think I'm going to do them outside.

I guess that's it for now. If you end up going to Final Round Boxing & Fitness Center please tell them Jenn Nash (Ryan Mick's girlfriend) sent you there!

Until next time...

Rainy Sunday Here in Jersey

Good morning! Today I am going to a gym up north with my boyfriend. He is a boxer and is considering going pro. Must be nice to just DECIDE to go pro!!! He works very hard, so I can not and will not take ANYTHING away from him...but, I've learned alot about boxing since dating him, and apparently you can just decide to go Pro when ever you want. MUCH different than this fitness/figure/bodybuilding sport!!!

It's nice to go to a different gym every once in a while to change up the atmosphere and spice things up, ya know? Last time we went I was the only one lifting and everyone else was there for sparring so NO WAITING FOR EQUIPMENT! Yippee!

So, I got my new plans for lifting/cardio yesterday and Lishia really gave it to me. So my loud mouth telling everyone how I can run at 9.0 is being put to the test! Lots of fast running and hill running this time around. Even a TRACK WORKOUT! AWESOME!!!!!!

On Friday me and 3 of my class girls ran the Manasquan Reservoir (5 miles.) They thought were were going to go for a "leisurely run" LMAO...FAT CHANCE...(and actually that's more if what they were HOPING for...but know it was too good to be true!!!) So here is what we did:

10 mins jog to warm up
3 minute PICK UP THE PACE!
8 min jog break
3 minute PICK UP THE PACE!
6 min jog break
3 minute PICK UP THE PACE!
10 min jog break
2 minute PICK UP THE PACE!
Jog to the end

After about 5-10 minutes at the "finish line" while we were all stretching and talking (about food...LOL MMMM Protein Pancakes!) I actually said "Wow, I feel great...like I can do that 5 mile run again." And...that's when they all were like..."well, we will see you tomorrow at Kickboxing, have fun with that!"

HAHA

No, I didn't actually run it again! LOL

Ok, time to pack up my food and get ready to rumble (haha, see the boxing reference in there LOL) and wake Ryan up so he can get ready to go too.

I will report back later...have a good SUNDAY!