So, I realize that I have not written on my blog for a while, and there has been some BIG changes in my training, diet, ect since I have written last. SO I will start off with 5 of the most important things I have learnt in the past 3 weeks:
1) ALWAYS give 100%, whether it is your diet, training, school, friendships. You will only get the true value by giving yourself 100% to your tasks and cannot receive 100% of your potential results if you dont
2)Love what you do, whatever it is, love it. Your not going to love it everyday, and if its hard well that is apart of the struggle
3) DONT be afraid to fail, especially at the gym, if you need to rep out 8 and you can only do 7 and fail, you just pushed yourself to fail, AWESOME! Thats what you want to do!
4) The days that are hard, are blessings, they remind you why you work so hard, that it can only get better, and that overcoming a struggle is the most powerful feeling!
5) When you seem lost, find your motivation again, reassess, why are you doing this? Why did you start? its easy to loose track!
I also just wanted to say if anyone has ANY questions, regarding training diet, or would like to join me during a work out let me know! I would love to share info with you!
My most recent love? flank steak and sweet potatoes, you are sooooooo goood! Also, Im allowed 1 whole egg ( out of the 15 egg whits a day I eat) at night, I have not eaten egg yoke for 5 weeks, WOW I forgot how good they taste! mmm
Friday, February 25, 2011
Sunday, February 13, 2011
Bumps and Forks in the road
Today I was reminded how important it is to do things for myself. Some times we are faced with situations we never thought possible, or that we never expected to happen, but, when they do come along, no matter how disheartening they are, we need to remember who we are doing this for.
I will not explain my specific situation, but the result was me having to rethink why I was doing what I am doing, WHO I am doing it for. Sometimes we get caught up with the reactions we get by others, and the motivation they give us that we end up forgetting why we are doing what we are doing. And when these life lines all of a sudden crumble, dont notice, dont care, and you are all on your own, you need to remember who you are really doing this for, yourself.
At the end of the day, YOU got you through your workout, YOU woke up at 6 am and YOU followed your diet to a tee. There is no cheating, or riding on the back of others when it comes to the battle between you and that new body/lifestyle you want to achieve, it is all YOU.
This is one time to be proud. Pride is not always a bad thing when kept to yourself, never think you cant be proud of your accomplishments. No one knows where you have come from, and what you have gone through better than you. So remember, when you come to that fork in the road, when you can either turn back, or keep going, YOU need to make that choice for you. If its not for you, you need to change your goals for you. The strong move forward, and the indecisive stay behind. Decide for you, continue on, and remember when faced with a test of your will, if you succeed, you can only get stronger.
I will not explain my specific situation, but the result was me having to rethink why I was doing what I am doing, WHO I am doing it for. Sometimes we get caught up with the reactions we get by others, and the motivation they give us that we end up forgetting why we are doing what we are doing. And when these life lines all of a sudden crumble, dont notice, dont care, and you are all on your own, you need to remember who you are really doing this for, yourself.
At the end of the day, YOU got you through your workout, YOU woke up at 6 am and YOU followed your diet to a tee. There is no cheating, or riding on the back of others when it comes to the battle between you and that new body/lifestyle you want to achieve, it is all YOU.
This is one time to be proud. Pride is not always a bad thing when kept to yourself, never think you cant be proud of your accomplishments. No one knows where you have come from, and what you have gone through better than you. So remember, when you come to that fork in the road, when you can either turn back, or keep going, YOU need to make that choice for you. If its not for you, you need to change your goals for you. The strong move forward, and the indecisive stay behind. Decide for you, continue on, and remember when faced with a test of your will, if you succeed, you can only get stronger.
Saturday, February 12, 2011
Motivation
So, when it comes to all new major changes in our life, we need some motivation to get us through, day by day. Now motivation comes in allll shapes and sizes, and honestly the type of motivation that we pick can often change from time to time. The most important thing is the type of motivation is both POSITIVE and STRONG enough to get us through those day where things all go wrong. Yes, we all have those days, where you want to cave in and eat a whole cake because you have been stressed out of your mind, or you rather not get out of bed for you 6 am cardio. Well, the right motivation gets you up, moving and strong!
Now we have internal motivation, that voice inside our head that keeps SCREAMING GO GO GO! That is one good source, but it takes a fair bit of time to get that voice good and strong enough. So what else can we do, when our inner motivation is... well.. still sleeping at 6 am? We look for other things..
Friends- like I said before, having LOADS of validation with your friends to keep you on track is awesome! Share fitness goals with a friend, find someone with the same goals, and push eachother! ( make sure this friend is motivated as well, you need someone to be strong when you are not)
Inspiration- Find someone who has gone through what you are doing, an increadible athlete that you look up to, or someone who has lost weight, climbed a mountain. Someone to look up to
YOU- take some progress pictures, log your weights, watch your self get lean, mean and STRONG
Magazine- get some pictures of your realistic and healthy ideal body goal! Oxygen or inside fitness magazines have some great role models, also have great articles!
Results- the only issue with using the results of your bodies progress as 100% of you motivation is that what happens when you hit a plateau? ( we all do, plateaus happen) but what will you do to motivation to pass through it? so combing results with other kinds of motivation.
Overall with motivation, its like a muscle, the more you use motivation, the stronger it gets! So remember, since consistency is key, you need motivation to be consistent, find the right motivation, set those healthy goals and GO GO GO GO!
P.S. remember there is always someone who is working harder, picture them next to you, push yourself BEYOND where your " limits" are, there ARE no limits, we are here to live, so live HARD, and PUSH yourself! Imagine what you can accomplish with not only being motivated physically but mentally! Push push push and remember SMILE instead of cry, laugh instead of grumble, and look to the future and remember what you can BE!
Now we have internal motivation, that voice inside our head that keeps SCREAMING GO GO GO! That is one good source, but it takes a fair bit of time to get that voice good and strong enough. So what else can we do, when our inner motivation is... well.. still sleeping at 6 am? We look for other things..
Friends- like I said before, having LOADS of validation with your friends to keep you on track is awesome! Share fitness goals with a friend, find someone with the same goals, and push eachother! ( make sure this friend is motivated as well, you need someone to be strong when you are not)
Inspiration- Find someone who has gone through what you are doing, an increadible athlete that you look up to, or someone who has lost weight, climbed a mountain. Someone to look up to
YOU- take some progress pictures, log your weights, watch your self get lean, mean and STRONG
Magazine- get some pictures of your realistic and healthy ideal body goal! Oxygen or inside fitness magazines have some great role models, also have great articles!
Results- the only issue with using the results of your bodies progress as 100% of you motivation is that what happens when you hit a plateau? ( we all do, plateaus happen) but what will you do to motivation to pass through it? so combing results with other kinds of motivation.
Overall with motivation, its like a muscle, the more you use motivation, the stronger it gets! So remember, since consistency is key, you need motivation to be consistent, find the right motivation, set those healthy goals and GO GO GO GO!
P.S. remember there is always someone who is working harder, picture them next to you, push yourself BEYOND where your " limits" are, there ARE no limits, we are here to live, so live HARD, and PUSH yourself! Imagine what you can accomplish with not only being motivated physically but mentally! Push push push and remember SMILE instead of cry, laugh instead of grumble, and look to the future and remember what you can BE!
Tuesday, February 8, 2011
The low down on your fitness goals: How to get there!
So basically, first we have to start with the goal. Some want to loose weight, to tone, gain size, train for a triatholon, and for which ever reason you choose analyze and research it. Look at those basic questions:
WHY ( what is my reasoning, is it rational/healthy)
What ( what do I need to do, plan for, buy, think about to get there)
When ( when do I start, what are my target goals along the way, and what is my goal date)
Where ( where is this goal going to take place, is it feasable)
Who ( who am I doing this for ( make sure its you!))
So after answering these questions, it is important to analyze you answers. Your goal has to be realistic, if it isn't, and the likely hood of failure is high, re adjust your goal, re evaluate. Remember, you want to be successful, now, that doesnt mean aim low, aim high but still within reach. Ask your friends to help evaluate your goals, get some feedback, can they help you, are there other options that they may suggest that may help you with your goals?
Another HUGE part of setting goals is validation, not only will you be keeping in track of your training, diet, ect, but forcing yourself to tell others about your goals will help keep you on track!
OK so, you have your goal, now its time to plan. The information I am giving you here will be basic, and not specific, so make sure you do some extra research on more ways that specifically benefit your plan!
Once you have your goal, how are you going to get there? You have to make a schedule, just like I mentioned before about your diet, you need to have something that you can KEEP UP with, and something you will be CONSISTANT at. For your basic training schedules there are a few ways to design them, and they mostly consist of either full body every day, specific body areas/parts or the actions in which you are doing your excersises. For example:
a week schedule for body PARTS/AREAS:
Day 1: back/bis Day 2: chest/ tris Day 3: shoulders/abs Day4: Legs
Body ACTION:
Day 1: Pull day ( can include legs, i prefer not) Day 2: Push day ( can include legs) Day 3:Legs ( if not done on other two days)
Once you have picked a type of plan, now its time to fill it in. what types of exercises do you want to do? How many reps of each? and how many exercises, are questions you need to answer.
1) What types? basic exercises, that focus on that body part/ action you want to complete.
2) How many reps? 6-8 (muscle building) 8-12 ( building/toning) 12+ ( endurance)
ALSO for muscle building, you want to tear those muscles, so another trick is a dropset ( where you take your last set, and start with a heavier weight, do that until fail, move to a lighter weight, complete that until fail, and once last time drop the weight and rep until fail)
3) Frequency? you can group exercises together to get more pump, and really target that muscle, this is called supersetting. You start with one exercise, (9-10 reps) rest for 15-30 seconds, then do a diff. exercise , rest, and then start at the first exercise again ( usually complete rotation 3 times) I LOVE supersets, they are quick and efficient!
3) How many? for a focus body group? roughly 6, for a body motion, try to cover as many areas with that action as you can so probably are 6-10.
SO lets do day 1: back/bis
Your day can be organized:
Back:
Lat Pull Down 4 sets of 10 - 12 reps
Bent over row 4 sets of 10 - 12 reps
Seated Row 4 sets of 10 - 12 reps
Superset ( rotate 3 times):
Stiff arm pull down 9-10 reps
close grip pull down 9-10 reps
Assisted Pull-ups 9-10 reps
Bis:
Preacher Curl 4 sets of 10 - 12 reps
Hammer Curl 4 sets of 10 - 12 reps
Regular curl 4 sets of 10 - 12 reps
Superset ( rotate 3 times):
Cable curl 9-10 reps
Rope Cable Curl 9-10 reps
So, you would develop a plan like this for each of your days you plan to work out, make SURE you do not miss out on working out ANY body parts. Yes girls still do some chest exercises, they dont have to be heavy, but you need to keep your body proportioned so that you dont get injured. The main thing is to write your schedule down and bring it with you to the gym. The number one cause of inefficiency at the gym ( and NO results) is showing up and just doing whatever exercises you feel like doing that day. I can not stress enough how bad this is. Follow your schedule, do all your exercises, as hard as you can! Your last 2 reps should be REALLY hard! DONT WIMP OUT! PUSH PUSH PUSH! If you push yourself, you WILL get results, if not you are just going to the gym, putting in the time and not getting your results.
So overall here are your steps:
Step 1: Pick your goal
Step 2: Pick your schedule
Step 3: pick you exercises ( write your fitness schedule down, dont go to the gym confused!)
-what type, how heavy, how many reps/sets of each ( this will determine your results!)
Step 4: DO IT!
Step 5: TRACK YOUR PROGRESS, record your weights, watch them increase as you get stronger! Take progress pictures, it sounds silly but on your journey they are so motivational!
If you have anymore questions feel free to ask me via the facebook group. There is alot of info here! ALSO, if you dont know alot of workouts for different body parts? GO HERE---> (http://www.bodybuilding.com/exercises/)
Rebecca
WHY ( what is my reasoning, is it rational/healthy)
What ( what do I need to do, plan for, buy, think about to get there)
When ( when do I start, what are my target goals along the way, and what is my goal date)
Where ( where is this goal going to take place, is it feasable)
Who ( who am I doing this for ( make sure its you!))
So after answering these questions, it is important to analyze you answers. Your goal has to be realistic, if it isn't, and the likely hood of failure is high, re adjust your goal, re evaluate. Remember, you want to be successful, now, that doesnt mean aim low, aim high but still within reach. Ask your friends to help evaluate your goals, get some feedback, can they help you, are there other options that they may suggest that may help you with your goals?
Another HUGE part of setting goals is validation, not only will you be keeping in track of your training, diet, ect, but forcing yourself to tell others about your goals will help keep you on track!
OK so, you have your goal, now its time to plan. The information I am giving you here will be basic, and not specific, so make sure you do some extra research on more ways that specifically benefit your plan!
Once you have your goal, how are you going to get there? You have to make a schedule, just like I mentioned before about your diet, you need to have something that you can KEEP UP with, and something you will be CONSISTANT at. For your basic training schedules there are a few ways to design them, and they mostly consist of either full body every day, specific body areas/parts or the actions in which you are doing your excersises. For example:
a week schedule for body PARTS/AREAS:
Day 1: back/bis Day 2: chest/ tris Day 3: shoulders/abs Day4: Legs
Body ACTION:
Day 1: Pull day ( can include legs, i prefer not) Day 2: Push day ( can include legs) Day 3:Legs ( if not done on other two days)
Once you have picked a type of plan, now its time to fill it in. what types of exercises do you want to do? How many reps of each? and how many exercises, are questions you need to answer.
1) What types? basic exercises, that focus on that body part/ action you want to complete.
2) How many reps? 6-8 (muscle building) 8-12 ( building/toning) 12+ ( endurance)
ALSO for muscle building, you want to tear those muscles, so another trick is a dropset ( where you take your last set, and start with a heavier weight, do that until fail, move to a lighter weight, complete that until fail, and once last time drop the weight and rep until fail)
3) Frequency? you can group exercises together to get more pump, and really target that muscle, this is called supersetting. You start with one exercise, (9-10 reps) rest for 15-30 seconds, then do a diff. exercise , rest, and then start at the first exercise again ( usually complete rotation 3 times) I LOVE supersets, they are quick and efficient!
3) How many? for a focus body group? roughly 6, for a body motion, try to cover as many areas with that action as you can so probably are 6-10.
SO lets do day 1: back/bis
Your day can be organized:
Back:
Lat Pull Down 4 sets of 10 - 12 reps
Bent over row 4 sets of 10 - 12 reps
Seated Row 4 sets of 10 - 12 reps
Superset ( rotate 3 times):
Stiff arm pull down 9-10 reps
close grip pull down 9-10 reps
Assisted Pull-ups 9-10 reps
Bis:
Preacher Curl 4 sets of 10 - 12 reps
Hammer Curl 4 sets of 10 - 12 reps
Regular curl 4 sets of 10 - 12 reps
Superset ( rotate 3 times):
Cable curl 9-10 reps
Rope Cable Curl 9-10 reps
So, you would develop a plan like this for each of your days you plan to work out, make SURE you do not miss out on working out ANY body parts. Yes girls still do some chest exercises, they dont have to be heavy, but you need to keep your body proportioned so that you dont get injured. The main thing is to write your schedule down and bring it with you to the gym. The number one cause of inefficiency at the gym ( and NO results) is showing up and just doing whatever exercises you feel like doing that day. I can not stress enough how bad this is. Follow your schedule, do all your exercises, as hard as you can! Your last 2 reps should be REALLY hard! DONT WIMP OUT! PUSH PUSH PUSH! If you push yourself, you WILL get results, if not you are just going to the gym, putting in the time and not getting your results.
So overall here are your steps:
Step 1: Pick your goal
Step 2: Pick your schedule
Step 3: pick you exercises ( write your fitness schedule down, dont go to the gym confused!)
-what type, how heavy, how many reps/sets of each ( this will determine your results!)
Step 4: DO IT!
Step 5: TRACK YOUR PROGRESS, record your weights, watch them increase as you get stronger! Take progress pictures, it sounds silly but on your journey they are so motivational!
If you have anymore questions feel free to ask me via the facebook group. There is alot of info here! ALSO, if you dont know alot of workouts for different body parts? GO HERE---> (http://www.bodybuilding.com/exercises/)
Rebecca
Saturday, February 5, 2011
Rewards
So, one thing I forgot to discuss is SOOO important when on a diet.. The REWARD MEAL!
So, here is what I just experienced... 3 weeks of dieting, and thinking a reward or cheat meal was not allowed. Let me tell you last Thursday, I had hit the wall, my body was exhausted, my moral and motivation was low and I was feeling so down... After a little digging around for information, and advice from a friend I found it is good to have a reward meal.
What is a reward meal? Its a meal preferably once a week, but can be twice, where you eat a meal that is not on your diet. This helps restore and recovernot only your body, but must importantly your mind! Its amazing the feeling that you get from dieting for a long time, its draining, and tiring, but a reward meal can keep things in perspective, help you keep motivated and feeling "normal" as I like to call it. Its that light at the end of the tunnel :)
Its important to be consistent, like I have already discussed, but there is nothing wrong with rewarding yourself and your body for some hard work! Be sure to make it a reward MEAL not DAY, and that you eat some protein along with your cheat, and keep it proportioned... Its probably not good to eat a whole pizza.
Diets are supposed to be sustainable, not tiring and difficult. Build a diet that is right for you!
here is a good link describing cheating and good ways to do it!-->(http://www.bodybuilding.com/fun/mohr82.htm)
Now the BIG question... do cheat meals involve alchohol? NO... here is the scoop on the DRANK
When you drink your muscles don't recover, and rebuild, therefore its pointless to go to the gym, train, then go out and drink, you tear muscles at the gym then don't repair? silly silly. So, if you insist on still going to the gym, do some cardio instead on the day you plan to go out. And if you can don't drink, the less you drink as a whole the more weight you loose, that simple! --> facts on the drank (http://www.teenbodybuilding.com/bigalcohol.htm)
having trouble not drinking? find a non-drinking buddy, or only buy drinks that are low calorie (shots) and only have a few, so don't bring ur visa or 50$ to the bar, bring 10$. Look at that you can save money too?! AWESOME hahah
have fun, keep strong and MOTIVATED
Rebecca
YOU CAN RESIST!
So, here is what I just experienced... 3 weeks of dieting, and thinking a reward or cheat meal was not allowed. Let me tell you last Thursday, I had hit the wall, my body was exhausted, my moral and motivation was low and I was feeling so down... After a little digging around for information, and advice from a friend I found it is good to have a reward meal.
What is a reward meal? Its a meal preferably once a week, but can be twice, where you eat a meal that is not on your diet. This helps restore and recovernot only your body, but must importantly your mind! Its amazing the feeling that you get from dieting for a long time, its draining, and tiring, but a reward meal can keep things in perspective, help you keep motivated and feeling "normal" as I like to call it. Its that light at the end of the tunnel :)
Its important to be consistent, like I have already discussed, but there is nothing wrong with rewarding yourself and your body for some hard work! Be sure to make it a reward MEAL not DAY, and that you eat some protein along with your cheat, and keep it proportioned... Its probably not good to eat a whole pizza.
Diets are supposed to be sustainable, not tiring and difficult. Build a diet that is right for you!
here is a good link describing cheating and good ways to do it!-->(http://www.bodybuilding.com/fun/mohr82.htm)
Now the BIG question... do cheat meals involve alchohol? NO... here is the scoop on the DRANK
When you drink your muscles don't recover, and rebuild, therefore its pointless to go to the gym, train, then go out and drink, you tear muscles at the gym then don't repair? silly silly. So, if you insist on still going to the gym, do some cardio instead on the day you plan to go out. And if you can don't drink, the less you drink as a whole the more weight you loose, that simple! --> facts on the drank (http://www.teenbodybuilding.com/bigalcohol.htm)
having trouble not drinking? find a non-drinking buddy, or only buy drinks that are low calorie (shots) and only have a few, so don't bring ur visa or 50$ to the bar, bring 10$. Look at that you can save money too?! AWESOME hahah
have fun, keep strong and MOTIVATED
Rebecca
YOU CAN RESIST!
Wednesday, February 2, 2011
The facts on Food
So today I thought I would talk about food and diet. This is one of the most important components of any bodybuilder's or athlete's training. When I think of diet I think of consistency! This words to me describes the basis of a gooooood for you diet. Let me elaborate.
CONSISTENCY
when it comes to your diet, and diet, not meaning lack of food, but rather the selection of foods you intake in a day, it is important to have consistency in many ways including time and choice. In regards to choice, it is important to be consistent with your meal choices. Eating healthy for a day, or a week for that matter, then going through weeks of eating healthy inconsistently will only confuse your body, it will not give you the results you want! Here are some steps to help with consistency!
Step 1 Daily caloric intake
how many calories does your body NEED in a day? for me its around 2000, but you can easily calculate your based on body weight and height. this link will help: (http://www.freedieting.com/tools/calorie_calculator.htm)
Step 2 Food as FUEL
your body needs various nutrients, protients, vitamins, fats, carbs and sugars to survive and maintain health. When you look at food as fuel, you need to consider all of these factors and how you can use food to fill all of these needs. Again every individual needs different amounts according to their lifestyle and body. For me, I have many supplements in my diet, but to me the most important supplements are: fish oil, multivitamin and protien. There are so many benifits from these suppliments, especially if you are an active individual.
Check out these links for more info on the benifits of each!
Fish oil --> (http://www.bodybuilding.com/fun/charles2.htm)
multivitamin-->(http://www.bodybuilding.com/store/multi.html)
protien-->(http://www.bodybuilding.com/fun/planet38.htm)
protien can be supplimented, or aquired through various foods such as eggs(whites), fish, chicken, meat
Step 3 Consistency
Now that you understand what you need to be eating and how much its important to make a schedule or a diet plan. Now for basic overall health everything does not have to be the same everyday, for weeks on end, of course this depends on what your goal is. If you just want to clean up your diet, and want results from training use your daily caloric intake along side your daily nutritional needs to find out what foods you should be eating. Not only is the choice important, but the consistency of these choices as well, like we discussed before. Pack a lunch, pre-make food if you are usually busy, and DONT skip meals!
Now that you have your consistency with meal choice down, consistency in the time you eat your food is important as well. Maintaining those levels of sugars, carbs, protiens, fats, ect in your body through out the day is important, so that your body is never deprived of what it needs. This means, small meals through out the day to maintain these levels. For me I eat every 2 hours, and my meals are often a fair size. But, just the idea of eating healthy consistently throughout the day, week, month, year will help your health and with your goals. (http://videos.bodybuilding.com/watch/21521/video-tip-of-the-week-58-jamie-easons-meal-timing-tip)
Here is a great video! -->(http://videos.bodybuilding.com/watch/37831/female-teen-muscle-building-nutrition)
and a good glute workout video just because http://videos.bodybuilding.com/watch/69452/video-article-amanda-latonas-pro-bikini-glute-workout
Enjoy!
CONSISTENCY
when it comes to your diet, and diet, not meaning lack of food, but rather the selection of foods you intake in a day, it is important to have consistency in many ways including time and choice. In regards to choice, it is important to be consistent with your meal choices. Eating healthy for a day, or a week for that matter, then going through weeks of eating healthy inconsistently will only confuse your body, it will not give you the results you want! Here are some steps to help with consistency!
Step 1 Daily caloric intake
how many calories does your body NEED in a day? for me its around 2000, but you can easily calculate your based on body weight and height. this link will help: (http://www.freedieting.com/tools/calorie_calculator.htm)
Step 2 Food as FUEL
your body needs various nutrients, protients, vitamins, fats, carbs and sugars to survive and maintain health. When you look at food as fuel, you need to consider all of these factors and how you can use food to fill all of these needs. Again every individual needs different amounts according to their lifestyle and body. For me, I have many supplements in my diet, but to me the most important supplements are: fish oil, multivitamin and protien. There are so many benifits from these suppliments, especially if you are an active individual.
Check out these links for more info on the benifits of each!
Fish oil --> (http://www.bodybuilding.com/fun/charles2.htm)
multivitamin-->(http://www.bodybuilding.com/store/multi.html)
protien-->(http://www.bodybuilding.com/fun/planet38.htm)
protien can be supplimented, or aquired through various foods such as eggs(whites), fish, chicken, meat
Step 3 Consistency
Now that you understand what you need to be eating and how much its important to make a schedule or a diet plan. Now for basic overall health everything does not have to be the same everyday, for weeks on end, of course this depends on what your goal is. If you just want to clean up your diet, and want results from training use your daily caloric intake along side your daily nutritional needs to find out what foods you should be eating. Not only is the choice important, but the consistency of these choices as well, like we discussed before. Pack a lunch, pre-make food if you are usually busy, and DONT skip meals!
Now that you have your consistency with meal choice down, consistency in the time you eat your food is important as well. Maintaining those levels of sugars, carbs, protiens, fats, ect in your body through out the day is important, so that your body is never deprived of what it needs. This means, small meals through out the day to maintain these levels. For me I eat every 2 hours, and my meals are often a fair size. But, just the idea of eating healthy consistently throughout the day, week, month, year will help your health and with your goals. (http://videos.bodybuilding.com/watch/21521/video-tip-of-the-week-58-jamie-easons-meal-timing-tip)
Here is a great video! -->(http://videos.bodybuilding.com/watch/37831/female-teen-muscle-building-nutrition)
and a good glute workout video just because http://videos.bodybuilding.com/watch/69452/video-article-amanda-latonas-pro-bikini-glute-workout
Enjoy!
Tuesday, February 1, 2011
The first Steps
Let start at the beginning... Where on earth did I get the idea to try and put my self through months of... lets call it self reflection, in order to put my body through probably the most intense form of physical and mental testing I will ever face. It began last year, I have this friend you see, who had been training alot during the past few years and decided to introduce me into the world of fitness. For the first time of my life, I experienced what it was like to ACTUALLY go to the gym. Let me tell you, I could not walk for three days.
That is where is all started, then come this September, I decided i would try training properly, diet, schedule and all. It was interesting, watching my body change and adapt through those few months was awesome! And of course all along the way, my friend kept insiring me. See, I donno if he knows this, but he is a true motivating factor in my life, and has helped me every step of the way, which i greatly appreciate.
So now, what has changed between now and September? Well, I am no trained professional, therefore I need quite a bit of guidance when it comes to contest prep. Sure you can go to the gym loose some weight and look good. But there is a difference between good and perfect, yes that is right ladies and gentleman I am aiming for "perfect". Perfect, or most perfect, in the eyes of the many judges who will be looking at me from every angle. Judging me on my choice of "tan", suit and make up. Size, build, proportion, stature, ect,ect.... So ... am I crazy? haha I like to think not. Though sometimes, when I wake up at 5:50 am to complete my daily cardio and step out side into minus 20... I stop and think.. and continue on with my day.
You see, this is not something you try out, its something, like I mentioned before, you commit to. So far my commitment to eat on a regular, scheduled and weighed diet, combined with weight training and cardio have transformed my body. From 158 pounds ( in Spet) to 140.2, from strong, to strong lean and toned. And so far I have been successful, though its been hard, I just hope I can keep it up!
So you would think that with these changes I am like a MILLION times happier than before right? wrong, my level of happiness hasn't changed. I was happy before, and im happy now. Sure some days are better/ worse, but overall i still have my friends, and family.
And I want all those girls out there who think there lives will be complete when they loose that 5 pounds, or get that 6 pack, that yes health is important, but it is who you are, who you surround your self with, and what you accomplish that creates happiness in your life.
Lastly, before I continue on for ever, I just want to give a HUGE thank you to all my friends ( you know who you are), and family. Thank you, so much, you all have kept me motivated knowing that you are all cheering for me!
Rebecca
The Beginning
So.. here I am officially 17 weeks out from my first figure competition. I have technically been training since September, but I was in denial for roughly...4 months, say things like "I think I might", and " we will see how things go". That is typical, isn't it? We are often afraid of actually committing to something? Saying to other " I might" is easier than "I am". Strange how that is, how scared we often are of this commitment, I think its not because we may not actual finish what we started, I think its the fact that we once again are giving ourselves that option out. Well as we know, this is not a place that those who win or achieve great things find themselves in. So, like those who have gone before me onto the pathway of 100% commitment, I have decided to follow.
Im done with the illusion of there always being a easy way to achieve something. With competing, as many althetes already know, there is no cheating. There is no loop whole, no easy way to loose 20% of your body fat, gain 5 pounds of muscle, create those striations and build more LEAN muscle. Its dedication, hard work, and COMMITMENT. I feel like I have a two way relationship between the gym and commitment. And they both are with me everywhere I go.
But back to the point. I am starting this journey 100% committed, I know there will be days where I will want to quit, where I will want to "just have 1 piece of pizza" or "miss one day of cardio", but I can't. There is that little man on your shoulder who will ALWAYS tell you to stop, give in and "be happy". Well this is what I have to say to that little pessimist on my shoulder.... Bugger off I m not listening, and I will stay COMMITTED!
We are all tempted, from time to time, to not give 100%. People often are afraid of it, well, why not take that step into the unknown, and commit? You will still be happy, and most of all, the reward is that much BIGGER! Knowing you went all they way and gave all you could, will help you acheive many things you thought impossible, or even get you one step closer to that goal. Life is not about living free, no, life is about going past your "assumed limits" trying something new, and learning in the process. You dont have to succeed to be happy, all you have to do is try.
Rebecca
Im done with the illusion of there always being a easy way to achieve something. With competing, as many althetes already know, there is no cheating. There is no loop whole, no easy way to loose 20% of your body fat, gain 5 pounds of muscle, create those striations and build more LEAN muscle. Its dedication, hard work, and COMMITMENT. I feel like I have a two way relationship between the gym and commitment. And they both are with me everywhere I go.
But back to the point. I am starting this journey 100% committed, I know there will be days where I will want to quit, where I will want to "just have 1 piece of pizza" or "miss one day of cardio", but I can't. There is that little man on your shoulder who will ALWAYS tell you to stop, give in and "be happy". Well this is what I have to say to that little pessimist on my shoulder.... Bugger off I m not listening, and I will stay COMMITTED!
We are all tempted, from time to time, to not give 100%. People often are afraid of it, well, why not take that step into the unknown, and commit? You will still be happy, and most of all, the reward is that much BIGGER! Knowing you went all they way and gave all you could, will help you acheive many things you thought impossible, or even get you one step closer to that goal. Life is not about living free, no, life is about going past your "assumed limits" trying something new, and learning in the process. You dont have to succeed to be happy, all you have to do is try.
Rebecca
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