Memos from a Fit Mom

2012-02-07T16:26:00.000-08:00

Nutrition Planning 101

2012-01-17T11:44:00.000-08:00

Creating a healthy nutrition plan can be daunting but nothing changes without change. But invest a little time and you can create a plan to insure success. Let’s start with some basic ideas about creating a nutrition plan you can LIVE with, not a diet that implies short term adherence. Stick with the basics and slowly transition to more detailed analysis as you need or enjoy. The key is to start

Is the lack of time or lack of focus?

2012-01-06T03:34:00.000-08:00

The biggest excuse I hear about people not getting regular exercise is that they don't have time.....Excuse me...I live in the real world right along with you...work a full time job with a long commute, have 2 kids and I find the time...I make the time. Take a minute and really assess your productivity, how many hours are you wasting stalking people on FB or watching TV. Don't get me wrong I

Sculpting Shoulders

2011-11-13T02:58:00.000-08:00

A lot of opinions about how to train...movements, muscles, function, fat loss...Bottom line, consider your goals. I, personally enjoy "training like a bodybuilder," sculpting a inspiring physique while still considering a lifestyle that encourages fat loss so as to chisel off the layer that insulates. My current mission is focused on shoulders, spending 2-3 days a week with workouts including the

FitnessX Magazine article

2011-11-07T14:44:00.000-08:00

One of my goals is to write articles for a fitness magazine... Check it out....page 32... Open publication - Free publishing - More billybow Thank you to FitnessX Magazine for the opportunity! Busy working on the next article, next goal to be a regular contributor and providing my own photos! Stay tuned.... Setting goals is key for continued progress and achieving one of those goals is

Carrot Banana Bread Recipe

2011-10-30T09:45:00.000-07:00

1/3 cup canola oil 2/3 cup agave nectar 2 eggs 1 cup all purpose flour 1 cup whole wheat flour 1 tsp baking soda 1 cup mashed bananas 1 cup finely grated carrots Mix oil, agave and eggs first then mix in dry ingredients and banana half at a time. Finally mix in grated carrots. Pour entire mixture into greased and floured loaf pan. Bake at 325 degrees for 55-65 minutes. Even the kids will love

Muscle Building Muffins

2011-10-25T10:00:00.000-07:00

1/2 cup old fashioned oats 2/3 scoop vanilla whey 1/2 cup fat free cottage cheese 1/2 cup egg whites Chopped spinach (experiment with other veggies!) Makes 6 muffins. Bake at 400 degrees for 20-25 minutes. Nutritional profile: (per muffin) Calories: 65.6 Protein: 8.2 Carbs: 6.6 Fat: 0.6

Are you the trailblazer or are you happy trailing?

2011-09-13T03:18:00.000-07:00

We all have our roles in life and they may vary from time to time. For the most part though we tend be leaders or followers. It is becoming more and more clear that I am the trailblazer in the small circle in which I currently travel. Flattering that others find my trail worthy of following, yes, but I have to admit that somedays even I would enjoy someone taking over with reading the trail map

98 Summer Transformation Challenge complete!

2011-09-05T03:13:00.000-07:00

Wrapped up the Summer Challenge and the judges are hard at work! Some impressive and very inspiring entries! 98 days/the summer went by far too quickly! But I am proud to say I am stronger, leaner and more focused on my goals than I was 98 days ago! Again, learned a tremendous amount about life and myself during this challenge. I made steady progress towards the goals I set at the start of the

Climbing mountains....

2011-08-19T02:23:00.000-07:00

First day of my mini vacation and I'm up before the sun...getting in a workout and then headed up to the Adirondacks for a long weekend! Looking forward to getting away and enjoying the fresh mountain air, spend some time slowing down a bit, as we all know, living a fit and healthy lifestyle requires a lot of go, go, go! Hope to enjoy sleeping a bit later....'til 6 am? :) As much as I miss my

The Critical importance of Training the Weakest Link

2011-08-09T03:11:00.000-07:00

Human nature leads us to travel the path of least resistance. This holds true in so many aspects of life. Consider how you tackle your day, your training, your job...always looking for the easy way, the short cut, avoiding those things less enjoyable. Face it, eventually things end up out of balance! Time to work on strengthening the weakest link. Consider your training program... bragging rights

Half way there

2011-07-17T02:49:00.000-07:00

Reached the halfway point of the 98 day Summer Transformation Challenge! They are running a 49 day photo contest this time around, $1,000 purse so photos have been taken, before and after collage was created and posted! I probably would not have taken photos at this point had they not encouraged it by offering up a challenge but was glad to have taken some progress pics. Definitely saw more

Green and clean snack chips

2011-07-12T13:40:00.000-07:00

In an effort to find healthy substitutes for those not so healthy cravings, you know those horrible salty, crunchy cravings...Try kale chips, they have a surprising similarity in flavor and crunch to a light chip of the unhealthier variety yet with a "green" aftertaste..not as bad as it sounds. Give them a try....you can choose your own blend of seasonings, I have enjoyed herb and garlic with a

Lifting heavy things

2011-06-28T03:04:00.000-07:00

Started a new training program with the start of the 98 Day Challenge this summer. Hitting Tom Venuto's T.N.B. workout. Many of the exercises are similar to previous programs I have done but put together with a few variations and a variety of reps/set combos aiming at creating both strength and hypertrophy. Each workout's primary lifts are compound movements taking advantage of using large and

The difference between then and now

2011-06-18T10:15:00.000-07:00

Needed to talk myself into sharing the before pictures with the blogosphere but after finding them in a old computer file and seeing where I am now I found the comparison spoke loudly of so many things I have learned and hope by sharing these I can motivate someone and give them push in a positive direction.These pictures were taken approximately 4 months apart. These photos speak mountains about

2 weeks down, 12 weeks to go!

2011-06-07T13:52:00.000-07:00

2 weeks into the Summer Transformation Challenge, "The Big Burn." Progress stats so far...down 2 pounds, lost 1/2% BF. Frustrated with the slow start compared to the much more significant drop in the initial weeks of my first challenge. The difference this time is I never really stopped 'challenging,' but became more 'relaxed with nutrition and training since the end of the lst challenge,

Hold your goals close to get closer to them

2011-05-29T03:32:00.000-07:00

My Gym Gem The honest truth? Making changes is hard, sticking with them even more challenging. So much of making new habits and continued forward progress towards your goals is seeded in your mind, you have to live your goals and make decisions all day that may affect the path to your achieving that goal. The trick? Honestly, achieving goals depends on just plain hard work and dedication.

Summer 98 Day Summer Transformation Challenge: "The Big Burn"

2011-05-22T15:56:00.000-07:00

Day 1 Here we go! Day 1 of the 98 Day Summer Transformation Challenge. Meal plans are completed, goals are set, before photos and stats submitted! Accountability at it's best! Looking forward to hanging out with like minded people, incredible source of motivation and accountability. I certainly have the inner drive but everybody needs a little outside motivation sometimes to kick it up a notch

Transformation Time Again!

2011-05-17T13:13:00.000-07:00

The Countdown is on! The "Big Burn" starts May 19, 2011! The first transformation challenge I entered was a great experience providing an extra boost of motivation and I got great results. Continued to push and make great progress after completing the challenge but find the next challenge comes a the perfect time to provide a boost to a slightly staggering motivation. I have allowed stress to

Food for thought, thought for food

2011-05-07T03:23:00.000-07:00

Success in achieving my fitness goals lies in sticking with the nutrition plan, the regular workouts are ingrained in my schedule and I thoroughly enjoy them and give them my all! The nutrition however is a much bigger challenge for me. My tastes are limited and I am working hard to find ways to enjoy foods that I know will benefit me in my quest. An even bigger challenge, and I am certainly not

Signs of Spring

2011-04-24T05:32:00.000-07:00

Spring has finally arrived and none too soon! Desperately in need of some sun and fresh air! Mornings are still cool so I head to the gym for my regularly scheduled workout to find the latest influx of new members clogging up the gym. Panic mode seems to hav set in with bringing out the short sleeve shirts, knowing that tanktops will follow and then bikini season! Ok, folks whatever your

Proof is in the pictures...

2011-04-18T17:25:00.000-07:00

Proof is in the pictures! Hard work and dedication in the gym and a clean eating plan pays off. Please check out the pictures and vote! I hope these pictures motivate you to continue to make healthy choices and lead a fit lifestyle. Please support me so I can take advantage of this opportunity to spread the word and motivate and inspire others! Thanks! Face of Fitness: "Vote for your favorite

Workout Fuel and Re-Fuel

2011-04-15T16:26:00.000-07:00

In my continued quest to improve my physique I have really been focusing on learning more about nutrition, the most success in my transformation showed me first hand that nutrition is critical to uncovering the muscle definition that I have worked so hard for at the gym. I historically have not had the most adventurous or variable palate but am challenging myself to try new things as the drive to

Body Weight Training for Moms

2011-04-02T15:20:00.000-07:00

Everywhere you look these days, bodyweight training! I've got a new twist on the program! As Moms (and Dads) we always have some extra body weight laying around...check near the fridge when the doors are open, on the couch Saturday mornings or follow the mud tracks from the front door in the spring.... The benefits of using these "dumbbells" are plenty... you already are paying for them (LONG

Eating Chicken Breast Again!

2011-03-27T03:30:00.000-07:00

I know what everybody hears about a "bodybuilder's" diet, protein, protein, protein, whey protein and lots of chicken breast. Sound like the potential for a boring menu after awhile. With a little creativity you can vary the menu quite a bit. Some of my faves: Chicken tacos Cut boneless, skinless chicken breast into thin strips, season with your favorite taco seasoning and saute with olive oil