And it just makes me wonder why so many lose, so few win
You take the high road and I'll take the low road
Sometimes I wish to God I didn't know now
The things I didn't know then
And give me something to believe in
-bret michaels
[thursday 10.1]
LEG DAY LEG DAY LEG DAY! :)
I don't know why I'm so excited because I usually am only relieved when legs are over-but today I just had extra energy, and I love that! Sometimes at the end of a training session I have a little extra energy, so I throw in some abs or some plyometrics, but it never happens on leg day, TODAY BEING THE EXCEPTION! I certainly had a blast running around doing a bunch of extra things, though I'm sure in the morning when I can't walk i'll be pissed at myself trying to make it through morning cardio!
A little extra thought I had today was about breathing. I've already talked about how I have generalized anxiety disorder, and usually at the end of the day have to take an anti-anxiety pill to sleep because my heart and mind race about all the things from the day and all the things I need to accomplish tomorrow. I've learned a lot about breathing recently and that abdominal breathing rather than chest breathing helps calm you down. I've had to literally lie on the ground and put my hands on my stomach and practice abdominal breathing. Sound crazy? -yes, but it's truly an amazing thing if you can accomplish it.
I applied it today to my training session and it helped a TON! Most people are so used to holding their core tight constantly that we don't know how to release it to breath anymore, causing us to breathe completely from our chest, and the air never makes it into your lungs (which for me freaks me out and causes me to have panic attacks). As I was training legs in between each set I took my 60-90 seconds of rest to practice abdominal breathing. I stuck my stomach out and in dramatically as I breathed and it really calmed me down and helped me press more weight and be more focused during my next set. Too often when we are training we are so amped up we just hop into another set or exercise without thinking or breathing, and that's horrible. You need oxygen to pump those amino acids, so do me a favor next time you're training or just having some down time...
1. lie flat on your back on your carpet
2. put both of your hands on your stomach
3. as you breath in push your stomach out as far as you can.
4. then slowly (note that your exhale should take longer than your inhale) bring your stomach back in and let the air out through your nose.**
5. practice this for 5 minutes or so if your at home, and then if your at the gym do it in between your training sets (just not so dramatically! haha)
*note i only say breath out through your nose because it helps you control the length of your exhale. it's easier to exhale slow if you do it out through your nose rather than just opening your mouth and letting it all out.
Thursday, October 1, 2009
Tuesday, September 29, 2009
dedicate yourself to a balanced schedule!
"Ring the bells
that can still ring
Forget your perfect offering
There is a crack in everything
That's how the light gets in."
-Leonard Cohen
ok, so regardless of how long it's been since the last post-i can assure you i've been crazy busy. luckily i'm getting a better grip on my schedule so the days just fly by with ease! to give you a mini preview of my daily tasks i'll give you my schedule from tuesday!
6:30am-AWAKE :)
9:30-10am-class (left early to get to school on time!)
10:15am-11:45- taught reading at the elementary school.
12-lunch date with my gorgeous man! (side note: he spent the rest of his day off on his bike enjoying the beautiful weather, can i say jealous?)
130-230pm- BACK at the elementary school observing science lessons.
230-330pm- quick errands
4-630pm- back and bi's and 40min cardio at the gym.
7pm on- nothing but lesson plans, assignments, planning, scheduling, non stop until NOW! and it's 1030pm as i'm typing this. (this is exactly why i have generalized anxiety disorder-because i never stop worrying or stressing! haha)
i'm by NO means saying i'm the busiest person alive, but daily thats what my life looks like back and forth, back and forth, and sometimes i just want to sit and say i have nothing i actually need to be doing. because that NEVER happens, there is always something i need to do, always some deadline i'm approaching way too fast.
in order to balance all these things, you must have an organized well balanced schedule. i know the night before when i go to sleep, what time i need to wake up and what exactly i'm going to be doing at all moments of the day. for example: if i'm exceptionally busy one day, i split my cardio and training up into two different sessions. so the night before i know to set my alarm clock early so i can be doing my cardio at 6:30am and then it's done for the day and the only other thing i have to worry about is squeezing an hour in to lift later on! i also the night before always know what time i have to be at places by, what deadlines i have for the day, i have an exact to do list and i literally check things off as i go along the day. this allows me to schedule meals, training time, appointments/meetings, planning time, and DOWN time (which is rarely anything other than laying in bed at the end of the day with my man trying to sort through everything!)
i mentioned meal planning in my last blurb, and that is also something i plan for the night before. i try to eat every 2-3 hours, but lately it's been every 3, since i just don't have time to get it all in. generally i eat at 730am 11am 2pm 5pm 8pm but sometimes i have appoitments or things that conflict those times, so i push things around or plan for things to be with me on the go! i think that the greatest thing to learn when you choose an active healthy lifestyle is to find a schedule and stick to it. sticky notes, planners, and diet trackers are your best friend! if you are one of those people that can just remember things in their head-then my hat goes off to you, because most of us are not. while your lying in bed at night make sure you have a list of things to accomplish for the next day (i definitely inherited this to do list making trait from my mother) that way you know everything that needs to get done and it's not the next night and your thinking about how many things you didn't do! i write the silliest things down on my to do list, because i literally am so scatterbrained that i have to write every little detail down! some people have tasks typed on their phone, some people sticky note in the car, etc. whatever works for you, but STAY focused, on track and accountable for your actions.
i see too many people tell me that they don't have time to eat that many times a day or train that much, but thats a lie. you can always find time for the things that are important to you, and if you cant then this isn't something that is truly a passion for you. if you sit down and write all the things you do in the day and look back on it you'll be amazed how much time you waste and how much time isn't accounted for. this is simply time management skills, and all i'm telling you to do is to apply this to your daily life while incorporating health and fitness :)
RANDOM THOUGHTS, RANDOM THOUGHTS! (i know this is your favorite part)
1. does anyone else do a little mini victory dance when they finish their cardio? if you know me you know i STRUGGLE through cardio (btw my cardio was just upped today, so i'll be whining about that for the next few weeks) so when i successfully make it to the end of my scheduled time, i'm more than happy (about as happy as tennessee would be if collins would throw more complete passes-but thats a thought for another moment!) so if do a little dance it makes me feel accomplished! try it :)
2. why why why do girls think that big hoop earrings are suitable for the gym. let me just break it down for you-you look like a fool. i wear stud earrings at all times-so i'm nto being a hypocrite just a realist. i always take off my "decorative jewelry" to work out in, b ecause it gets in the way. it's not a fashion show or a dating location (though many would argue that!), people come in their in ripped up dirty clothes all sweaty, you don't need designer clothes and jewelry...just do what you came to do and then go get all glammed up.
3. i got the kabosh on moving to boston from my better half, he apparantly will not shovel snow, blah blah blah...so we are moving on to different places(until i can convince him back to boston!)...if anyone has any i'd be more than open to listen! i'm refusing the west coast and florida..so let's leave those out of the conversation.
well i do believe that is all for my ranting and raving tonight. have a fabulous and WELL SCHEDULED day ...the possibilities are endless, and you truly can do anything you have a passion for, you are the only one that can make them happen. the biggest loser contestants will attest to that i'm sure! :)
that can still ring
Forget your perfect offering
There is a crack in everything
That's how the light gets in."
-Leonard Cohen
ok, so regardless of how long it's been since the last post-i can assure you i've been crazy busy. luckily i'm getting a better grip on my schedule so the days just fly by with ease! to give you a mini preview of my daily tasks i'll give you my schedule from tuesday!
6:30am-AWAKE :)
9:30-10am-class (left early to get to school on time!)
10:15am-11:45- taught reading at the elementary school.
12-lunch date with my gorgeous man! (side note: he spent the rest of his day off on his bike enjoying the beautiful weather, can i say jealous?)
130-230pm- BACK at the elementary school observing science lessons.
230-330pm- quick errands
4-630pm- back and bi's and 40min cardio at the gym.
7pm on- nothing but lesson plans, assignments, planning, scheduling, non stop until NOW! and it's 1030pm as i'm typing this. (this is exactly why i have generalized anxiety disorder-because i never stop worrying or stressing! haha)
i'm by NO means saying i'm the busiest person alive, but daily thats what my life looks like back and forth, back and forth, and sometimes i just want to sit and say i have nothing i actually need to be doing. because that NEVER happens, there is always something i need to do, always some deadline i'm approaching way too fast.
in order to balance all these things, you must have an organized well balanced schedule. i know the night before when i go to sleep, what time i need to wake up and what exactly i'm going to be doing at all moments of the day. for example: if i'm exceptionally busy one day, i split my cardio and training up into two different sessions. so the night before i know to set my alarm clock early so i can be doing my cardio at 6:30am and then it's done for the day and the only other thing i have to worry about is squeezing an hour in to lift later on! i also the night before always know what time i have to be at places by, what deadlines i have for the day, i have an exact to do list and i literally check things off as i go along the day. this allows me to schedule meals, training time, appointments/meetings, planning time, and DOWN time (which is rarely anything other than laying in bed at the end of the day with my man trying to sort through everything!)
i mentioned meal planning in my last blurb, and that is also something i plan for the night before. i try to eat every 2-3 hours, but lately it's been every 3, since i just don't have time to get it all in. generally i eat at 730am 11am 2pm 5pm 8pm but sometimes i have appoitments or things that conflict those times, so i push things around or plan for things to be with me on the go! i think that the greatest thing to learn when you choose an active healthy lifestyle is to find a schedule and stick to it. sticky notes, planners, and diet trackers are your best friend! if you are one of those people that can just remember things in their head-then my hat goes off to you, because most of us are not. while your lying in bed at night make sure you have a list of things to accomplish for the next day (i definitely inherited this to do list making trait from my mother) that way you know everything that needs to get done and it's not the next night and your thinking about how many things you didn't do! i write the silliest things down on my to do list, because i literally am so scatterbrained that i have to write every little detail down! some people have tasks typed on their phone, some people sticky note in the car, etc. whatever works for you, but STAY focused, on track and accountable for your actions.
i see too many people tell me that they don't have time to eat that many times a day or train that much, but thats a lie. you can always find time for the things that are important to you, and if you cant then this isn't something that is truly a passion for you. if you sit down and write all the things you do in the day and look back on it you'll be amazed how much time you waste and how much time isn't accounted for. this is simply time management skills, and all i'm telling you to do is to apply this to your daily life while incorporating health and fitness :)
RANDOM THOUGHTS, RANDOM THOUGHTS! (i know this is your favorite part)
1. does anyone else do a little mini victory dance when they finish their cardio? if you know me you know i STRUGGLE through cardio (btw my cardio was just upped today, so i'll be whining about that for the next few weeks) so when i successfully make it to the end of my scheduled time, i'm more than happy (about as happy as tennessee would be if collins would throw more complete passes-but thats a thought for another moment!) so if do a little dance it makes me feel accomplished! try it :)
2. why why why do girls think that big hoop earrings are suitable for the gym. let me just break it down for you-you look like a fool. i wear stud earrings at all times-so i'm nto being a hypocrite just a realist. i always take off my "decorative jewelry" to work out in, b ecause it gets in the way. it's not a fashion show or a dating location (though many would argue that!), people come in their in ripped up dirty clothes all sweaty, you don't need designer clothes and jewelry...just do what you came to do and then go get all glammed up.
3. i got the kabosh on moving to boston from my better half, he apparantly will not shovel snow, blah blah blah...so we are moving on to different places(until i can convince him back to boston!)...if anyone has any i'd be more than open to listen! i'm refusing the west coast and florida..so let's leave those out of the conversation.
well i do believe that is all for my ranting and raving tonight. have a fabulous and WELL SCHEDULED day ...the possibilities are endless, and you truly can do anything you have a passion for, you are the only one that can make them happen. the biggest loser contestants will attest to that i'm sure! :)
Thursday, September 17, 2009
busy is not an excuse
well hello hello! i had a few people ask me why i wasn't updating, it's only because i'm trying to have meaningful topics and not just my rants and raves, so here we go you asked for me!
i want to discuss people that have very busy lives. i am always busy whether its work, school, training, family, etc. yet i always find time to fit it all in and usually do it really well. since i stop working i have had a little more free time on my hands, so i am fully dedicated to school and training, especially since school comes with spending a ton of time in the elementary school. i find myself constantly making excuses for pushing training around or not eating clean. i devote myself to a balanced meal plan and on the average day i eat at 7am, 11am, 2pm, 5pm, and 730pm. this doesn't include my pre and post workout nutrition but thats not important. if i'm not busy running around all day, waiting three hours until my next meal feels like HOURS, and then i'm more likely to cheat meal and then make excuses about training because i have so much more time. if i have things to do all day long i will put food in ziploc bags and eat when the time comes and don't have time to think about it. this is why i want to address the people that say i'm too busy to be into fitness. you may be too busy to train for a show but you're never too busy to be physically fit and healthy. i had a thousand things to do today and i made time to make it to the gym, do my cardio, AND eat all my meals. I mixed a protein shake in a dirty cup in my car (not that i suggest this, but i had to eat or i thought i would die) and i ate cold grilled chicken and ezekiel bread out of a ziploc bag while i drove. it is completely do able, and i don't agree with using that as an excuse.
okay enough of my lecture, now to my crazy thoughts for the day, i have two final thoughts for the day.
1. i HATE driving on a high way when people travel in "rat packs"..i don't know if thats what there called, but thats what i'm calling them. do not drive on a high way and find 5 other cars and go the exact speed so no one can pass you. i WILL drive off road to get around you, my road rage is that bad.
2. i recorded the new ultamite fighter premiere so that i didn't have to stay up until ten oclock the other night, and i dont care whether you like him or not lets not act like kimbo slice is not the meanest looking mother f-er you've ever seen. i'm by no means saying he is a good martial artist, but he is a nasty little underground fighter. loving these heavyweights!
i want to discuss people that have very busy lives. i am always busy whether its work, school, training, family, etc. yet i always find time to fit it all in and usually do it really well. since i stop working i have had a little more free time on my hands, so i am fully dedicated to school and training, especially since school comes with spending a ton of time in the elementary school. i find myself constantly making excuses for pushing training around or not eating clean. i devote myself to a balanced meal plan and on the average day i eat at 7am, 11am, 2pm, 5pm, and 730pm. this doesn't include my pre and post workout nutrition but thats not important. if i'm not busy running around all day, waiting three hours until my next meal feels like HOURS, and then i'm more likely to cheat meal and then make excuses about training because i have so much more time. if i have things to do all day long i will put food in ziploc bags and eat when the time comes and don't have time to think about it. this is why i want to address the people that say i'm too busy to be into fitness. you may be too busy to train for a show but you're never too busy to be physically fit and healthy. i had a thousand things to do today and i made time to make it to the gym, do my cardio, AND eat all my meals. I mixed a protein shake in a dirty cup in my car (not that i suggest this, but i had to eat or i thought i would die) and i ate cold grilled chicken and ezekiel bread out of a ziploc bag while i drove. it is completely do able, and i don't agree with using that as an excuse.
okay enough of my lecture, now to my crazy thoughts for the day, i have two final thoughts for the day.
1. i HATE driving on a high way when people travel in "rat packs"..i don't know if thats what there called, but thats what i'm calling them. do not drive on a high way and find 5 other cars and go the exact speed so no one can pass you. i WILL drive off road to get around you, my road rage is that bad.
2. i recorded the new ultamite fighter premiere so that i didn't have to stay up until ten oclock the other night, and i dont care whether you like him or not lets not act like kimbo slice is not the meanest looking mother f-er you've ever seen. i'm by no means saying he is a good martial artist, but he is a nasty little underground fighter. loving these heavyweights!
Tuesday, September 15, 2009
what have you done today to make you feel proud?
motivation! people ask me all the time how i stay so dedicated, the truth is that this is the hardest part of this whole process. you must make this a lifestyle and not a job or you'll never stick to it. i have fallen off the wagon more times that i could count, including but not limited too diving into the peanut butter jar and boycotting the gym. at the end of the day you have to be happy with the "man in the mirror". you have to do this for you, no one else. also be open to new ideas, you're never going to know everything and you never know what new thing you'll learn that can really shake up your routine, and that applys to your nutrition and training. if you are walking through the grocery store and there is a huge display of fresh pomegrantes, put those strawberries down and try something new. if the machine you're trying to use at the gym is taken, don't sit and wait, work in with them, or grab some dumbells and improvise! i got the best workouts while i was in jamaica training at the smallest most lacking gym, but i was creative and busted my ass!
my favorite power songs for the day (these got me through my least favorite workout of the week hams/quads!)
-"break my heart" spectacular
-"blind man" -black stone cherry
-"paranoid"-jonas brothers
-"it's not you"-halestorm
i know i said i would post some tips/advice/information but i'm going to have to work on that more tomorrow. i can be long winded so i'll put some thoughts together and get that out tomorrow!
my favorite power songs for the day (these got me through my least favorite workout of the week hams/quads!)
-"break my heart" spectacular
-"blind man" -black stone cherry
-"paranoid"-jonas brothers
-"it's not you"-halestorm
i know i said i would post some tips/advice/information but i'm going to have to work on that more tomorrow. i can be long winded so i'll put some thoughts together and get that out tomorrow!
Monday, September 14, 2009
stop this beat is killing me..
HI! :)
So I decided to save my sanity and get some thoughts out by using this blog again, starting fresh. I'm also posting this to all my facebook friends, like it or not. Today was the start of my 8 week out journey to my new show date -november 7, elite classic in greensboro, nc. so excited to get it over with and begin my next journey which is bulking until next year-bye bye sexy abs!
i did chest and tri's today, and it was fab. with the extra weight i've had, i've definitely added quite a bit of strength, it's nice to throw weight up a little easier, forcing you to add weight. hopefully i won't lose too much of that as i diet down again.
just a few thoughts for today
1. jacked is an amazing pre workout, and when your having a blah day it really will kick your butt and get it in the gym like it or not. i always train like an olympic athlete on jacked!
2. i DESPISE you people at the gym that feel it's necessary to rack every machine with 10 45lb plates and then think your "too cool" to take them off. i thank you for warming my back up EVERYtime i want to use a machine.
3. i did all my cardio like a good girl today and i was super happy with myself.
4. baked salmon with lemon and onion is my new favorite meal with some brocilli. strange? yes, because there is no starch or real flavoring in that, but it's fabulous. btw i'm waiting for that to bake right now.
5. if you workout at the same gym as me you know that i cannot make it through one exercise without dancing ridiculously, and that is because I LOVE TRAINING and it makes me happy. i also have Kick ass music on my ipod and that also kicks your butt into gear.
6. my new favorite songs today are : evacuate the dancefloor-cascada(which if you had to pracing posing, is PERFECT, because you feel incredibly sexy!) and savior-rise against. i have an extremely ecclectic taste in music so chances are you'd never like my ipod.
7. i couldn't be happier with the person i am today, i've made a ton of mistakes but truly feel that i've risen above them all and am the person i want to be right now (minus the temper and hot head)
8. i baked sugar cookies today with my babies and did not eat any of them, or lick my fingers of dough-yay me?!
9. i am absolutely certain i made the correct career choice, teaching is honestly one of the things that makes me the happiest. and even though i hate staying up all night writing lesson plans and doing research, i LOVE planning things that will not only teach my kids but ENGAGE them! i feel confident that you would be lucky to have me as your childs teacher!
10. true life: i'm addicted to shopping.
11. i'm excited about wearing my jonas brothers shirt to the gym to do squats tomorrow. not sure which is more pathetic about that statement, that i'm wearing a jonas brothers shirt, or that i'm planning my gym clothes the night before?
12. i always have been and always will be a DIE HARD TENNESSEE TITANS FAN, but i was thoroughly impressed with the giants last night(at least their defense) and have added them to my team list. that only consists of tenn, nyg, and the dolphins. that's about it.
13. AS IF I WASNT IN LOVE WITH BEYONCE ALREADY? that woman defines class, and more people should follow after her. i'm not a taylor swift fan, but regardless it was wrong and kanye west has proven himself to be an asshole countless times.
well i apologize if you had to hold your eye lids open to make it through that but it WAS your choice to read now wasn't it :) i'll throw up more quotes/tips/thoughts tomorrow!
So I decided to save my sanity and get some thoughts out by using this blog again, starting fresh. I'm also posting this to all my facebook friends, like it or not. Today was the start of my 8 week out journey to my new show date -november 7, elite classic in greensboro, nc. so excited to get it over with and begin my next journey which is bulking until next year-bye bye sexy abs!
i did chest and tri's today, and it was fab. with the extra weight i've had, i've definitely added quite a bit of strength, it's nice to throw weight up a little easier, forcing you to add weight. hopefully i won't lose too much of that as i diet down again.
just a few thoughts for today
1. jacked is an amazing pre workout, and when your having a blah day it really will kick your butt and get it in the gym like it or not. i always train like an olympic athlete on jacked!
2. i DESPISE you people at the gym that feel it's necessary to rack every machine with 10 45lb plates and then think your "too cool" to take them off. i thank you for warming my back up EVERYtime i want to use a machine.
3. i did all my cardio like a good girl today and i was super happy with myself.
4. baked salmon with lemon and onion is my new favorite meal with some brocilli. strange? yes, because there is no starch or real flavoring in that, but it's fabulous. btw i'm waiting for that to bake right now.
5. if you workout at the same gym as me you know that i cannot make it through one exercise without dancing ridiculously, and that is because I LOVE TRAINING and it makes me happy. i also have Kick ass music on my ipod and that also kicks your butt into gear.
6. my new favorite songs today are : evacuate the dancefloor-cascada(which if you had to pracing posing, is PERFECT, because you feel incredibly sexy!) and savior-rise against. i have an extremely ecclectic taste in music so chances are you'd never like my ipod.
7. i couldn't be happier with the person i am today, i've made a ton of mistakes but truly feel that i've risen above them all and am the person i want to be right now (minus the temper and hot head)
8. i baked sugar cookies today with my babies and did not eat any of them, or lick my fingers of dough-yay me?!
9. i am absolutely certain i made the correct career choice, teaching is honestly one of the things that makes me the happiest. and even though i hate staying up all night writing lesson plans and doing research, i LOVE planning things that will not only teach my kids but ENGAGE them! i feel confident that you would be lucky to have me as your childs teacher!
10. true life: i'm addicted to shopping.
11. i'm excited about wearing my jonas brothers shirt to the gym to do squats tomorrow. not sure which is more pathetic about that statement, that i'm wearing a jonas brothers shirt, or that i'm planning my gym clothes the night before?
12. i always have been and always will be a DIE HARD TENNESSEE TITANS FAN, but i was thoroughly impressed with the giants last night(at least their defense) and have added them to my team list. that only consists of tenn, nyg, and the dolphins. that's about it.
13. AS IF I WASNT IN LOVE WITH BEYONCE ALREADY? that woman defines class, and more people should follow after her. i'm not a taylor swift fan, but regardless it was wrong and kanye west has proven himself to be an asshole countless times.
well i apologize if you had to hold your eye lids open to make it through that but it WAS your choice to read now wasn't it :) i'll throw up more quotes/tips/thoughts tomorrow!
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