Ms Bliss Fit

It’s always nice when someone offers to feed you for free. Sometimes this is not a good thing when you are trying to follow a clean diet. We had a meeting at work today and lunch was provided. I was thinking about it all week. I told myself, “I am going to eat before the meeting because I don’t know if they will have any healthy options.” I ended up eating a snack before the meeting and had my lunch on standby just in case. My plan was to eat it after the meeting if there was nothing there I could eat. To my surprise, they had not 1 but 2 healthy options! Baked chicken and tilapia were the choices for meat. I got the tilapia and a side of mixed vegetables which were really good! They also had yellow rice, bread, peach cobbler, sweet tea and lemonade. I did not indulge in any of these tasty sides…boy was it hard to resist but I did it! I did not stray from my plan. Because it is so early in my preparation, my diet is not extremely strict just yet. In  a few months, I will have to eat only what I cook because there is no way to know exactly what other people are putting in their food.

I don’t know about you, but sometimes I get uncomfortable in social situations where food is offered because people don’t always provide healthy options. I have really improved in my ability to say “no” because I have learned that I am responsible for what I put in my body. No one can make me eat anything. They might look at me like I have 2 heads or tell me I don’t enjoy life because I am not eating their cakes and fried foods, but in the end I control my diet.

My advice to anyone trying to lose weight, is to first prepare yourself mentally for social situations. Otherwise, your plan will be sabotaged by people who mean well, but just don’t understand your lifestyle. Don’t let this happen to you!! Don’t let people make decisions for you. Only you can do that….

That was my major accomplishment for the day. I did not work out yesterday. I rested, and the rest was needed! This morning I did the following workout:

Weights

• Incline Barbell Bench Press
• Dumbell Fly
• Incline Dumbell Bench Press (Alternating Arms)
• Dumbell Bent Over Row with Wide Grip
• Standing Bicep Curls (Dumbell)
• Standing Tricep Kickbacks (Dumbell)

Cardio: 30 second sprints/30 second rest, 10 times on the treadmill followed by walking at an incline of 15 and jog at 6mph. (Total of 35 minutes).

Clean Eats:

Breakfast: protein shake, whole grain oatmeal with 5 large strawberries

Snack 1: brown rice cakes (2) with 1 tbs of fat-free cream cheese, orange

Lunch: tilapia and mixed vegetables

Snack 2: homemade protein cookies, sugar-free jello, and peppermint tea

Dinner: lean ground turkey, green beans, scant handful of pumpkin seeds (all mixed together)

Preworkout: high protein bar (chocolate)

Bedtime Snack: protein ice-cream and almonds (I can’t wait!)

When you exercise, you have a goal. Your goal might be to lose weight or build muscle, or just maintain what you have. In a sense you are the architect building your body and pushing it in the direction you want it to go. When you’re training hard, you must have the right tools in place to supplement your diet. It’s virtually impossible to get all your vitamins and minerals from food. If you did, you would probably go way over your caloric requirements for the day! Supplements can include protein bars, protein shakes, multi-vitamins and minerals, and powders.

My protein came in the mail today! I am trying a new flavor of casein protein and a new brand of protein powder…Optimum Nutrition. I will have to tell you how it goes…normally I use Cytogainer or IDS which are both great and taste awesome. When it comes to selecting a protein powder, just think, the less artificial ingredients it contains, the better! Some powders have essential amino acids added to them (all of the ones I mentioned above). That is something you might want to consider because BCAAs are important in keeping you healthy and strong during training. Please do not buy the cheap protein that you can pick up at your local dollar store. These protein powders are not as high in quality as the ones you order online or purchase at GNC. By the way, I prefer ordering all my supplements online because it is much cheaper! www.bodybuilding.com

I am also trying Fitness Fiber powder which came free with the protein. It contains several different forms of fiber. We need both soluble and insoluble fiber. Fiber is a biggie in your diet! You must be regular in your bowel movements. (I know, gross!). But, you should be eliminating 2-3 times a day. Maybe even 4! If not, you are not eating enough foods that contain fiber in them. This powder can be added to make up for the food you are not eating. However; it should not be the sole form of fiber! Food is always best. Fiber helps get rid of all that bad junk in your body.

Another product I use is called Xtend.

This is a powder that you add to your water and drink before and during your workout. They have a number of different flavors and it is natural so don’t worry about that. No it is not a steroid or a sugary energy drink that you get from the store! You order this online. The powder is composed of BCAAs that help you endure your workout and recover effectively. (Lemonade is the best flavor).

Last but not least, you need to take some type of vitamin.

I take Complete Balance Multivitamin/Multimineral supplements and Omega Essentials both by Applied Nutriceuticals. Taking all these things into consideration and supplementing your diet properly will prevent injury and keep you from getting sick as well.

Okay, so I know that I have to work into the burn. This is something that I have always struggled with. You see, I am not a big fan of pain but in this case it is not so much pain but a burn that you feel when you are really lifting and working hard. I have improved in this area so much over the past few months but I know I still have work to do. If you don’t feel the burn, you aren’t working hard enough! I feel it! The problem is sometimes I stop! Lol. But this is one of the things I will work on in my training sessions. I think I have done a good job so far, so I can only imagine how I will look in a few months! Whoa! LOL!

During my lunch today, I watched my weekly figure e-course that is sent to my email. (Okay, see that proves I am addicted…:)

The lesson was on body symmetry. In figure competitions, symmetry is very important. The main difference between body building and figure is that the judges are not looking for bulky muscles and striations. They want to see a well-rounded body that is still feminine. It is a step up from the bikini class because you need to be in athletic shape and have muscle tone. Figure competitor bodies should be athletic and look similar to that of a fitness competitor. You have to maintain your femininity and one of the first places this will be evaluated is in the face. If your face is too thin, then you are considered to lean for the figure class. The focus is on a total package, not individual muscle development. Learned something today!

The workout this morning was great and I tried my best to work into the burn! My abs are screaming. I have Zumba class tonight. Here are my eats:

Breakfast:

Protein pancakes topped with organic unsweetened applesauce and chocolate PB2

Snack 1:

Chocolate Shakeology and organic oatmeal

Lunch

5 oz of  chicken breast

3 cups of spinach (raw)

2 tbs of organic mild salsa

1 slice of Food for Life Wheat and Gluten-Free Brown Rice Bread

Snack 2

Fage 0% Total Greek Yogurt

5 strawberries

Pre-workout

High Protein Bar

Dinner

Egg whites

2 cups of green beans

Bedtime Snack

1 scoop of Casein protein with water

Today was a pretty good day for a Monday. I was a little tired waking up this morning but once I got up I was good. My cat didn’t even want to wake up this morning. He just looked at me like, “I’m not gettin up off this couch,” and closed his eyes! Guess he is still recovering from his weekend of bird watching. 🙂 This morning’s workout went well. This is what I did:

Chest and Back

• Barbell Bench Press
• Dumbell Alternate Bench Press
• Chest Fly (Cables)
• Wide Grip Lat Pull Down
• Pull Downs with the Band
• Lat Rows with the Band
• Dumbell Bicep Curls
• Barbell Bicep Curls
• Elliptical (30 minutes)

Clean Eats

Pre-Workout Snack

• Pure Protein Bar (Chocolate Deluxe)…I wake up thinking about this bar….it tastes sooooo goooood! Low sugar and low-fat!

Breakfast

• Chocolate Shakeology and oatmeal with half a banana

Snack 1

• Protein Banana Doodle Cookie without the frosting http://blog.recipeforfitness.com/p/figure-competition-diet-recipes.html and Fage Total 0% Greek Yogurt

Lunch

• Jennie-O Extra Lean Ground Turkey (5 oz)
• 3 cups of raw spinach
• 2 tablespoons of Nature’s Place Organic Mild Salsa
• 1 serving of quinoa
  

  Lunch and 2 Snacks

Snack 2

• canned tuna (1 can)
• 1 cup of cucumber/tomato/onion salad
• 1 cup of sliced sweet potatoes

Dinner (Not Pictured)

• 4 oz of Extra Lean Ground Turkey
• 2 cups of steamed green beans
• scant handful of pumpkin seeds

Bedtime Snack (Not Pictured)

• Chocolate casein protein with unsweetened almond milk

I also met with a trainer who is a figure competitor and had a great conversation. She gave me some insight into the different classes and we discussed how she can help me. I will give her my food diary from the last couple of weeks and a detailed description of my workouts…amount of weight lifted, amount of cardio, how many reps and the specific exercises. She will also help with posing, walking and other competition activities. Can’t wait!

Next on my list…buy my competition shoes. 🙂

It’s official. I have committed to competing in a show in March. No, I have not signed any papers, paid any money or anything of that nature. I am committed mentally. Anyone who is willing to stand on stage in front of a crowd of strangers in 5 inch heels basically half-naked must be committed right…Lol! No one wants to get up on that stage and embarrass themselves. So, in order to be ready it takes A LOT of dedication. Your body does not get tight and buff from eating ice cream and chips. The diet must be extra clean and the workouts have to be consistent and on point.

5 inch heels it will take 5 months to learn to walk in!

This week I turned down a slice of birthday cake, movie theatre popcorn, bread sticks at Olive Garden, spinach dip and bread, chocolate candy and I can’t even remember what else. Just thinking about it is annoying. While everyone else is chomping down on their favorite treats I will be envisioning myself up on that stage in March. I have been to a bodybuilding and figure show in the past and seen some people who should not have gotten up on that stage!I refuse to be one of those people. I’m not going to be the girl who gets up there and thinks, “Man I only gave 95% to this…I should have done more.” I am not going to have any regrets or should’ve would’ve, could’ve moments.

I have called a trainer and will meet with her tomorrow after work. Together we will assess my current state and within the next 5 months get my mind and body to its peak condition. My motto at work will be “If I did not pack it in my cooler, I will not eat it.” All those free lunches and snacks at work will just have to wait until after March before I can indulge in them. I will have to get used to telling people, “no, thank you.” I also have to prepare for a little criticism as that tends to happen when you are focused on a goal that most people don’t understand. I will live vicariously through the Food Network and dream about all those sweet treats I used to be able to eat! LoL!

Bling, Bling Suit

I have already started cleaning up my diet and buying and keeping a few staple foods in stock for easy access. I prepare my foods on Sunday and pack my lunch and snacks the night before. Here are some of the foods I will be eating.

• Eggs/Egg Whites
• Fat-Free Yogurt
• Wheat and Gluten-Free Brown Rice Bread (Food For Life)
• Coconut Flour (For baking without white or wheat flour)
• Oatmeal
• Quinoa
• Almond Milk
• Extra Lean Turkey Links (Jennie-O)
• Shakeology
• Cytogainer/Optimum Nutrition/IDS protein powder
• Extra Lean Ground Turkey (Jennie-O)
• Chicken Breasts
• Lean Beef
• Tuna
• Salmon
• Brown Rice
• Sweet Potatoes
• All Green Vegetables
• Fruit
• Almonds
• Pumpkin Seeds
• Cashews
• PB2 peanut butter
• Tea
• Sugar-Free Gum (Life saver when you are hungry. I chew gum like nobody’s business!)

I am excited and nervous about this journey. I have always wanted to do it for myself and to inspire others. There are a few blogs that I read on a daily basis and other sources of information that I go to for advice and to share with others who are figure competitors. I will list them here below. I will also start posting my daily eats and workouts and the joyful as well as the painful moments in this journey. Alright…here we go!!!

http://boobsbarbellsandbroccoli.blogspot.com/ 

http://uldduzbodybuilding.blogspot.com/ 

http://blog.recipeforfitness.com/

http://www.karatenurse.com/

http://gititgirlaz.blogspot.com/

http://www.jamieeason.com/blog/

*Tuesday side note: Went to spin class in the morning…nothing like getting your butt kicked by a pregnant spin instructor at 5:30 in the morning! LoL!

Today

Circuit One

• Flat Bench Barbell Press x 20
• One Arm Rows x 20
• Military Shoulder Press x 20
• Bicep Curls x 20
• Tricep Kickbacks x 20

Circuit Two

• REPEAT

Circuit Three

• Flat Bench Dumbbell Press x 20
• Seated Row x 20
• Military Shoulder Press x 20
• Bicep Curls x 20
• Tricep Rope Pressdown x 20

Circuit Four

• REPEAT

Circuit Five

• REPEAT

This morning was a little rushed so I did not get to pack a regular lunch BUT, I managed to avoid McDonald’s! I made a quick shake…takes 1 minute.

Breakfast

Shakeology with tsp of natural peanut butter, half a banana, and unsweetened almond milk.

Snack

Mixed Nuts and other half of banana (took 1 minute to throw these in my lunch bag. Time is never an excuse).

Lunch

Canned tuna with mustard on Arnold 100% whole wheat thin (100 calorie), pre-sliced roll. Zucchini and Squash mixed. 8 oz of orange juice.

Snack

Granola bar and mixed fruit

Dinner

Protein Pancakes: Scoop of cytogainer with four egg whites. I had to eat dinner late so my calorie intake at dinner was not very high. This is a great low-calorie, quick meal to make.

*Today I ate about 2100 calories which is what an active women my age should be eating on a regular basis. You always have the option to eat less one day and more on another but never drop your calories below 1200. If you are trying to lose weight stick to around 1500 calories so you won’t be a ravenous hungry beast at the end of the day. I will eventually include a detailed breakdown of protein, fat and carb intake.

Circuit One

• 20-30 Bodyweight Squats
• 30 Stationary Lunges
• 20 Hamstring Curls
• 30-50 Calf Raises
• 10-20 Jump Squats

Circuit Two

• 20-30 Bodyweight Squats
• 30 Stationary Lunges
• 20 Hamstring Curls
• 30-50 Calf Raises
• 10-20 Jump Squats
• Follow with 5 minutes of fast walking at 10% incline

Circuit Three

• 20-30 Bodyweight Squats
• 30 Stationary Lunges
• 20 Hamstring Curls
• 30-50 Calf Raises
• 10-20 Jump Squats

Circuit Four

• 20-30 Bodyweight Squats
• 30 Stationary Lunges
• 20 Hamstring Curls
• 30-50 Calf Raises
• 10-20 Jump Squats
• Follow with 5 minutes of jogging on the treadmill

Circuit Five

• 20-30 Bodyweight Squats
• 30 Stationary Lunges
• 20 Hamstring Curls
• 30-50 Calf Raises
• 10-20 Jump Squats

Cardio

Alternate between bike, treadmill, and elliptical for 45-60 minutes. Total time: 2 hours

Pre-workout

Pure Protein Chocolate Deluxe Bar (180 calories) and Xtend

Breakfast

Shakeology with half banana and 1 cup of unsweetened almond milk

Snack One

Two Van’s Organic Waffles with 2 oz of non-fat greek yogurt

Lunch

1/2 cup of canned tuna, 4 oz of non-fat greek yogurt, handful of mixed nuts, on whole wheat pita

Snack Two

Apple and mixed nuts

Dinner

5 oz of Shrimp and Quinoa with Spinach

Nightime Snack

1 scoop of Optimum Natural Casein Protein w/water

Last week was one of the worst weeks I have had in a very long time. The only help that I had at work is gone.  So now I am back to square one……working long hours. 

I am praying, hoping, and wishing that this will not last long. But as I was told last week, “hope is not a plan.” So I will be busting my butt to get someone in there with me no matter what it takes. This time, I know what signs to look for. I know that everything is a learning experience but God, how long is it going to last!

On a positive note, I still worked out during this time of stress. I did eat a little off my plan…fries, cookies, cake, chips etc…but surprisingly, I did not gain weight. I guess keeping up with my workouts helped but I physically could tell the difference. I felt weaker because I was not eating right.

I am still alive, so I managed to deal with everything ok with the help of friends. I am counting on a better week although I wonder what is in store. I am chugging along, staying committed and looking to the future.

Wish me luck! I can’t forget how far I have come…when I feel like giving up I am going to look at this picture. I refuse to let all of my hard work be in vain. This will be my motivation to keep pushing it.

This must be what they mean when they say, “the road will get rough.” I am feeling mentally drained and emotional right now. I don’t think that people give athletes enough credit. To get up every day and train, stay focused, and stick with your goal is very hard. Physical training has an emotional connection that goes right along with it. That is why God invented sports psychologists!

This morning was very hard for me. It was hard getting out of bed, it was hard getting in the car, it was hard putting on my mP3 player, and the workout seemed extra long. I could not even muster up enough strength to do any cardio. My weight training session lasted for 45 minutes. (I am trying a new routine) and it was tough! On top of that, I decided to make some waffles when I got home and they ended up burning! So although I do have victory and take pride in the fact that I can continue when I want to find every excuse not to, I am mentally tired. Yesterday, I even thought about giving up this goal of getting ready for this competition. Sometimes I feel like I am just wandering out there trying different approaches to training but not really sticking to any one plan. But because I am not a quitter, I have to find some kind of way to encourage myself. No one is going to wake me up everyday and drag me to the gym or tell me not to eat that junk food. I don’t have anyone that gets up with me in the morning, pushes me in the gym or fixes all of my clean meals for the week and helps me do that on top of all the other duties I have every day.

I’m always the encourager but sometimes I need some encouragement. Somehow I have to dig down deep and get up the will and drive to keep going on this journey. Sometimes I wish I could be like everyone else and just have “regular” goals but my mind does not function like that.

I am tired and I don’t know if it is more mental than physical but I have to keep going. I am not going to lie and tell you everything is perfect because it’s not. I am struggling to stick to my goal. Yes, I go to the gym, do my routine, and I eat right (although I still have some work to do in this area). This is the real part of this commitment. But I will never give up. I have to work on a plan to get organized which means coming up with a nutritional plan and getting some sort of coach that will keep me on track.

Now I am off to get ready for work and whatever this week has to offer.

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

I believe in celebrating each victory, especially when you are able to be committed when everyone else around you is not. Yesterday at work, we had two functions. At each of these functions there was food (chips and honey buns to be exact). Now normally I would have indulged in these treats even though I was not hungry. When junk food is in sight it is hard for me to resist. The function also provided water with the soda. So, I grabbed a bottled water. This kept me from going after that bag of Doritos that was just calling my name! I also had to tell myself to remember my goal. Saturday is my day to eat my cheat meal and if I can’t hold out until then, I will never get to where I say I want to be. I can’t keep doing the same thing over again and expecting different results, that’s just insanity.

Trust me, it was not easy. It is a constant struggle for me but I have reached a point where I am tired of being just like everyone else. I’m tired of making excuses for why I continue to do what is not good for my body and feeling guilty afterwards. Yes, I might be the only person not eating the cake or the chips but I have a goal in mind. I am not going to waste all of my hard work and effort in a moment of impulsiveness.

Yesterday was a success. I worked out, ate clean, avoided junk food and felt pretty good at the end of the day because it was due to MY OWN EFFORT! Here is to another good day of clean eating and exercise. Off to the gym to lift! (Watch, I bet you they will have junk food at work again today! Lol! It never fails…always facing the temptation.)

It takes mental preparation to be successful in living a clean lifestyle. Don’t get sucked into the cycle of eating junk, feeling guilty, and dieting. This is a 24/7 life…remember, the results are worth it!

“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.“
– Edward B. Butler