tag:blogger.com,1999:blog-47911911246702516982026-05-20T11:52:01.351-07:00A Journal of information, motivation, inspiration and just enough commentary on life transcribed to share with those dedicated to fitness and living a healthly lifestyle while balancing the challenges of the real world.Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.comBlogger92125tag:blogger.com,1999:blog-4791191124670251698.post-75722396737173135392012-09-18T03:24:00.003-07:002012-09-18T03:24:23.812-07:00

New projects in the works....moved over to Sculpting Lifestyles ! Click on over there, join in, share with friends and stay tuned for more!

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-37473777799385597602012-07-27T02:26:00.000-07:002012-07-27T03:06:39.230-07:00

 Struggling lately getting up and going before 5 am, been doing it for years but it really gets old sometimes. I usually train at the gym on Thursday morning before heading to work but just didn't wanna rush around this morning so I saved myself the commute to the gym and headed to the back yard with my Gymboss (and my husband, greeted as soon as he came down with 'we're doing legs and HIIT

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-30483007075254972022012-07-08T03:12:00.002-07:002012-07-27T02:15:54.621-07:00

Check out my latest article in the July issue of FitnessX Magazine... Open publication - Free publishing - More abs

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-22524370505426126912012-06-24T03:02:00.000-07:002012-06-24T03:02:48.309-07:00

Sweet protein packed treat. Be aware...they are yummy and pop easily into your mouth, you have been warned. Mix together... 1/8 cup honey 1/3 cup natural peanut butter 1 scoop whey protein Add a 1/2 tablespoon special dark cocoa powder (Hersheys), stir a bit to create a chocolate swirl. Roll into 15- 3/4 inch balls and keep in the fridge. The stats for each 3/4 inch treat: &

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-86772529663567012652012-06-12T09:08:00.001-07:002012-06-13T02:00:49.529-07:00

Sun's up early, weather is beautiful! Get outside for an early morning workout! Backyard bootcamp at my house left more than a little DOMS! Walking lunges Skater lunges TRX leg curls TRX Hip abduction holding bridge position Squats Mix up with some supersets. Have fun and enjoy the burn!

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-85948587121812977132012-06-09T02:48:00.002-07:002012-06-09T02:48:32.233-07:00

Familiar faces in the July issue of Oxygen Magazine! My shoulder workout was also featured as the Reader Workout of the Month!

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-91086172029472465122012-06-05T05:44:00.000-07:002012-06-05T05:46:17.247-07:00

Eat clean to train hard...don't train hard to justify just eating more!

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-69178743072680278322012-05-22T06:50:00.000-07:002012-05-22T06:50:05.843-07:00

Fresh start today, today we look at the world with a new perspective! In the crazy world we live in it becomes easy to get overwhelmed by all the objectives you have yet to meet, leaving us uninspired and lost. Here's a better idea, starting today we celebrate the little victories of the everyday as it is those little victories that push us forward towards reaching the

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-20919768456355661242012-05-16T17:25:00.001-07:002012-05-16T17:25:59.482-07:00

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-25425532595813396882012-05-08T08:18:00.001-07:002012-05-08T08:18:41.847-07:00

Ok, so the blog has been quiet...but I have been busy.... Check out my latest article on "Pro-Active" Nutrition! Page 49 of the May issue of FitnessX! Open publication - Free publishing - More abs

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-33484541812455708512012-01-17T11:44:00.000-08:002012-01-17T11:44:52.826-08:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-66803649590983638072012-01-06T03:34:00.000-08:002012-01-06T03:34:36.921-08:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-23151666223551397182011-11-13T02:58:00.000-08:002011-11-13T02:58:56.424-08:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-79184720460656881882011-11-07T14:44:00.000-08:002011-11-07T14:44:40.587-08:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-76233266546971150562011-10-30T09:45:00.000-07:002011-10-30T09:45:52.707-07:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-69477833641794593572011-10-25T10:00:00.000-07:002011-10-25T10:00:35.150-07:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-26320781177135915522011-09-13T03:18:00.000-07:002011-09-13T03:18:55.535-07:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-66885034739530885562011-09-05T03:13:00.001-07:002012-03-20T03:08:25.162-07:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-40669423112408843942011-08-19T02:23:00.000-07:002011-08-19T02:23:46.309-07:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-53298512677651657972011-08-09T03:11:00.000-07:002011-08-09T03:11:37.025-07:00

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...&

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-12789049718816924092011-07-17T02:49:00.000-07:002011-07-26T02:42:06.829-07:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-64719460301062904752011-07-12T13:40:00.000-07:002011-07-15T03:24:40.783-07:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-78145094759883372002011-06-28T03:04:00.000-07:002011-06-28T03:04:12.379-07:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0tag:blogger.com,1999:blog-4791191124670251698.post-59660154105337841812011-06-18T10:15:00.000-07:002011-06-18T10:15:40.052-07:00

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

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com2tag:blogger.com,1999:blog-4791191124670251698.post-12401248154560326832011-06-07T13:52:00.000-07:002011-06-07T13:52:28.962-07:00

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,

Heatherhttp://www.blogger.com/profile/08331135768329866127noreply@blogger.com0