tag:blogger.com,1999:blog-20355495169149713632024-03-13T12:53:24.089-07:00Ready in 5 (weeks)I used to train, diet, work and compete. Now I train, eat, and am retired. I have learned that it is possible to stay fit and healthy while cooking a great dinner with a cocktail in hand.
Remember, "Life is not a dress rehearsal"Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.comBlogger974125tag:blogger.com,1999:blog-2035549516914971363.post-42296746797250569352021-10-16T17:20:00.003-07:002021-10-18T07:45:35.381-07:00Drugs, clean eating and competitors<p><br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-EWPlEH8grgc/YWtpjSzIYmI/AAAAAAACA6E/WCNvxX67b8wi-UsU6-s3uR8blVyvEzd1wCLcBGAsYHQ/s3088/IMG_4716.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="640" src="https://1.bp.blogspot.com/-EWPlEH8grgc/YWtpjSzIYmI/AAAAAAACA6E/WCNvxX67b8wi-UsU6-s3uR8blVyvEzd1wCLcBGAsYHQ/w493-h640/IMG_4716.heic" width="493" /></a></div><br /><p>I need to clarify my last post. my sister asked me if I used to take performance enhancing drugs when I competed, she thought that is what I was saying in my previous post.</p><p>No, I did not take drugs.</p><p>I did, however, waste many years "eating clean" so I could be as lean as possible year round. </p><p>My post combined them both because based on my experience, it is mainly the folks taking the drugs that are always pushing the "clean eating". Sounds a bit wonky doesn't it? Eat only fresh, healthy, low fat, low carb, no sugar foods and also take substances that are not approved for humans, or in the case of many of the drugs, approved for actual illnesses or conditions that these people don't have. These are the same people who are not drinking water "cutting' before a competition and taking diuretics, an extremely dangerous practice. In fact, in the last year an astounding number of young bodybuilders have died, and it's attributed to their drug and diuretic regime.</p><p>So the phrase "eat clean, train dirty" which is very well known in the bodybuilding industry and used all the time actually refers to that. Follow a clean diet and take drugs and you will succeed. I wanted to promote the opposite - "eat dirty, train clean" which means eat like a normal person and train hard, consistently and drug free.</p><p><br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-iYzEKSIV8kA/YWtpj_fXyeI/AAAAAAACA6I/nc66__BAHXcj7IUWTL3w-jE5FLEl3hG6wCLcBGAsYHQ/s3088/IMG_4774.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="640" src="https://1.bp.blogspot.com/-iYzEKSIV8kA/YWtpj_fXyeI/AAAAAAACA6I/nc66__BAHXcj7IUWTL3w-jE5FLEl3hG6wCLcBGAsYHQ/w480-h640/IMG_4774.heic" width="480" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><p></p><p>I could write about this for days, there is so much to say. I do not have respect for those who chose to take drugs, and mainly that is because they won't come out and say they do. They want everyone to believe that their physique is all due to the hard work they put in, and the strict diet they follow. So a regular gym goer who also starts lifting regularly and consistently, and changes their diet feels like a failure because they don't look like that trainer in the gym. Obviously they cannot admit it since what they are doing is also illegal. </p><p>Competitions encourage drug use, unless of course you are in the natural organizations (but even those have cheaters who get caught taking drugs). Bodies cannot grow as freaky big, muscular, lean, and "3-D" as the promoters want unless those bodies are taking drugs. Of course there are genetic freaks and outliers who do not need the drugs, but they are far and few between.</p><p>The lifestyle of a competitor also encourages body dysmorphia, eating disorders, disordered eating, and a slew of unhealthy food relationships. </p><p>When I started on my "journey", it was one that started years of dieting. Hell I looked fabulous, but I also ate very low calories, stayed away from anything that had high fat content, alcohol, candy, fatty meats, breads, etc.</p><p>It all changed once I learned how to manage my calories by understanding nutrition, how many calories different foods have, how much fiber I needed, how I could incorporate anything I wanted.</p><p>I stopped competing for many reasons, but it mainly boils down to the fact that it is an extremely unhealthy lifestyle (emotionally and physically), even if you are drug free. </p><p>Several years ago I took a few trips to Europe and hauled all my weight training equipment with me: squat shoes, weight belt, gloves, wraps, deadlift shoes, clothes, water bottles, pre and post workout powders, etc. I would get up very early to train before anyone else was awake, and therefor go to bed very early. This was not exercising, it was an obsession and it was not fair to my family. On holidays I would find a place to train, even while everyone else was hanging out at home in their sweats having fun. But this is what the lifestyle will do to you.</p><p>I used to stay so lean, I was never more than 4 or 5 pounds over competition weight. My body never had a chance to recover between competitions. Again, this is not a healthy way to live.</p><p>Now, I am back cooking up a storm (my first passion) and while I do make sure I only eat a certain number of calories, I often go over those calories. I don't worry about what I eat on holidays, dinners out or vacation. I just went to Spain for 19 days and didn't train once!! I am a good 10 pounds over competition weight, I look great, but guess what? I still think I should be leaner.....and that's what competing will do to your brain. I know I look fine, but I walk by a mirror and think "well if I only lost 5 or 10 pounds....". I am working on it, I know someday I won't be worried that I don't look competition ready, but it will take some time.</p><p>Below I am fresh out of the shower drinking my favorite cocktail an Aviation.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-aOUz7IpMmN4/YWtpkQrGMtI/AAAAAAACA6M/Gd0BT4JdWOg_j0fvP5dzlXF-u8Octuf7gCLcBGAsYHQ/s3088/IMG_4763.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="640" src="https://1.bp.blogspot.com/-aOUz7IpMmN4/YWtpkQrGMtI/AAAAAAACA6M/Gd0BT4JdWOg_j0fvP5dzlXF-u8Octuf7gCLcBGAsYHQ/w480-h640/IMG_4763.heic" width="480" /></a></div><p></p><p>For now, I encourage everyone to not consider a competition, or if you must, seek out one of the natural organizations (and ask me or others if you are unsure about the different organizations). learn about nutrition so you can eat like a regular person! I am drinking a glass of wine as I write this....Find an exercise routine that you love: cardio kickboxing, running, peloton, cycling, or weight training. If you choose weight training then find a program that you can follow (this is a must). There are many out there that cost less than $15.00 a month but they will keep you focused, learning, on track and motivated.</p><p>If you choose to work with a trainer or coach and they give you a written plan of actual foods and amounts to eat, run as far away from them as possible (ask me questions if you don't understand why).</p><p>We are only here for this one life (as far as I believe) and it should not be lived in deprivation, starvation, and angst (unless you are a nun). </p><p>My blog will be about how I have been able to continue training consistently, stop eating clean and enjoying a normal diet, and how my emotional and physical being has changed while doing this.</p><p>P.S. Thanks sis!</p>Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com4tag:blogger.com,1999:blog-2035549516914971363.post-77500090057041657332021-10-05T17:06:00.006-07:002021-10-16T16:11:32.802-07:00Train Clean, Eat Dirty<br />
<br />
<br /><br /><div><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-9P-pTzWTtmE/YVznrnwoM6I/AAAAAAAB90o/DVJedeQoEY0W7VGFPwlu-xYJVUiOTOZnwCLcBGAsYHQ/s3088/IMG_3568.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="640" src="https://1.bp.blogspot.com/-9P-pTzWTtmE/YVznrnwoM6I/AAAAAAAB90o/DVJedeQoEY0W7VGFPwlu-xYJVUiOTOZnwCLcBGAsYHQ/w480-h640/IMG_3568.heic" width="480" /></a></div><br /></div><div><br /></div><div>I am back! After a 6 year hiatus I have decided to resurrect my blog and share the myriad changes I have been through. For those who did not follow me years ago, I wrote a daily blog on dieting, eating clean, competing, training, and managing to stay lean and on track while working full time and raising a family. </div><div><br /></div><div>I found this draft below from 2015 and threw a recent photo from yesterday up with it. It was back in 2015 that I started moving away from "clean eating" which had consumed so much of my life for so many years. Here I am in my new home gym (well a year and a half old). I have a lot to say. It won't be daily any longer but it will be interesting. </div><div><br /></div><div>and on to the post....</div><div><br /></div><div><br /></div><div>
No, I did not get that backwards. yes, I know you usually see it "Eat Clean, Train Dirty", but I don't believe in that. What does that mean (to me) anyway?<br />
<br />
<div style="text-align: center;"><b> Eat Clean, Train Dirty</b></div><div style="text-align: center;"><b><br /></b></div>
<b>Eat Clean:</b><br />
<br />
Consume the same old "clean" foods over and over until sick to death of them. Chicken breast, brown rice, asparagus, almonds, broccoli and tilapia. Deprive yourself of every human desire for anything salty, fatty, sweet, gooey, sticky, crunchy or just plain mouth-watering-delicious.<br />
<br />
All.....The....Time.....<br />
<br />
<b>Train Dirty:</b><br />
<br />
Ingest drugs, many not intended for humans, most intended for clinical or therapeutic reasons (as opposed to building muscle, shedding fat). Not interested in health, only in achieving a certain look.<br />
<br />
<br />
<div style="text-align: center;">
<b>Eat Dirty, Train Clean </b></div>
<br />
<br />
<br />
<b>Eat Dirty:</b><br />
<br />
Consume any foods, anything that makes me smile and feel good about life. Mostly things like cheese, garlic, almond butter, fruit, breads, butter, lamb, beef, pork, vegetables, salt, sugar, cereal, white rice, sauces, whole eggs, bagels, chocolates. Live like a normal person.<br />
<br />
<br />
<b>Train Clean:</b><br />
<br />
Train and maintain my body naturally, without drugs. Strive to be healthy and strong, while looking awesome at the same time.<br />
<br />
Choose which one you prefer, I know what I want!<br /></div><div><br /></div><div>As an update to this post - someone asked me if I used to take drugs, PED's, diuretics, etc. The answer is no, absolutely not. I actually stopped competing due to the widespread use of drugs in the sport. What I did do is "eat clean" for many, many years. My comparison above was mainly due to the fact that you will see so many "clean eaters" but they are also pumping their bodies full of dangerous drugs specifically so they look better. There is no concern about health, only how they look. I will have a future post regarding this soon! In the mean time, work hard, and enjoy the food!</div><br />Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com3tag:blogger.com,1999:blog-2035549516914971363.post-85390805469367986552015-05-31T17:36:00.000-07:002015-05-31T18:24:36.149-07:00Flexible Dieting, Daily Undulating Periodization and Life<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-5l0g9RVJHq8/VVyOp2E0_nI/AAAAAAAAngA/Qdi9v-J_45c/s1600/San%2BFrancisco%2B2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-5l0g9RVJHq8/VVyOp2E0_nI/AAAAAAAAngA/Qdi9v-J_45c/s400/San%2BFrancisco%2B2014.jpg" width="400" /></a></div>
<div style="text-align: center;">
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It’s been over a year since I have written, a lot has
happened in that time.<span style="mso-spacerun: yes;"> </span>I feel like I
came to the end of a very long journey, only to sit down for a rest, open the
door to look outside and find a long and winding, but beautiful road ahead of
me yet again.</div>
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When I started with my coach, <a href="http://www.biolayne.com/" target="_blank">Dr. Layne Norton</a>, I had never
heard of “reverse dieting” and it was a fairly new concept to everyone. I went
through many ups and downs, mostly the fear of gaining weight and getting fat.
I still have bouts with it on occasion, but those moments are few and far
between.</div>
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I competed in October of 2014, only once this past year. I
came in second place in Women’s Physique in an NPC show, there was only height categories,
not age, so to be second place, especially being as old as all the other competitors
mothers is thrilling, absolutely thrilling! </div>
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I looked better than I ever have; I had a smooth and fairly
easy prep. Layne certainly dropped my food at a few points, and cardio was
increased, some days HIIT with 13 intervals…exhausting! But I never, ever did
cardio every day, nor did I slip back into the popular yet inaccurate belief
that “tilapia thins the skin” and “you gotta eat clean to get lean”.</div>
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<a href="http://3.bp.blogspot.com/-XacA2UH2ujo/VVyOohdNJsI/AAAAAAAAnfg/CgAfBCndWII/s1600/IMG_2027.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-XacA2UH2ujo/VVyOohdNJsI/AAAAAAAAnfg/CgAfBCndWII/s400/IMG_2027.jpg" width="300" /></a></div>
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<span style="font-size: x-small;">Last check in, 3 weeks ago (May 10, 2015)</span></div>
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<br /></div>
Layne also does not believe in dehydration, so I had lots of
water, even on competition day. I did learn that sodium manipulation is very
important though, and that goes hand in hand with water intake. “Peak week” is
actually two weeks not one, and this is where you can really dial things in with
very small tweaks.</div>
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<a href="http://4.bp.blogspot.com/-etbHIwl-wQg/VWukhirQNVI/AAAAAAAAnjc/h_Cbyyjjj6A/s1600/Top%2BFive%2BSan%2BFrancisco%2BShow.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="http://4.bp.blogspot.com/-etbHIwl-wQg/VWukhirQNVI/AAAAAAAAnjc/h_Cbyyjjj6A/s400/Top%2BFive%2BSan%2BFrancisco%2BShow.jpg" width="400" /></a></div>
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<span style="font-size: x-small;">Top five, I am 2nd place</span></div>
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<br />
In the last year I have changed the way I lift, eat and my
general outlook on “life”.<span style="mso-spacerun: yes;"> </span>I have become
quite talented with my flexible dieting approach to cooking, I am back to
cooking like a professional chef,<span style="mso-spacerun: yes;"> </span>no
longer does David send me an email about a new restaurant asking if there is
anything I can eat there- he sends me a text and just says “let’s go here tonight!”.
He knows I no longer have food restrictions of any sort. Sure, I have caloric
restrictions, but everyone should if they are intent on maintaining a certain physique
or weight.</div>
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<span style="mso-spacerun: yes;"> </span>The freedom to eat like a normal
person, and honestly believe that there is no such thing as a bad food has been
one of the most valuable lessons I have learned in my adult life.</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-EuG9WU7TDok/VVyOosh7fGI/AAAAAAAAnfo/nh5Pv0fUzqo/s1600/IMG_2024.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-EuG9WU7TDok/VVyOosh7fGI/AAAAAAAAnfo/nh5Pv0fUzqo/s400/IMG_2024.jpg" width="300" /></a></div>
<div class="" style="clear: both; text-align: center;">
<span style="font-size: x-small;">Last check in, 3 weeks ago (May 10, 2015)</span></div>
<br />
I am following more of a power lifting style of training- it's actually called <a href="http://www.healthylivingheavylifting.com/the-every-mans-guide-to-dup/" target="_blank">Daily Undulating Periodization</a> (DUP), I concentrate
on squats, dead-lifts and standing military press, with two days of “accessory”
(or fluff) work such as biceps, shoulders, back, calves. The stuff most people
concentrate on in the gym. <span style="mso-spacerun: yes;"> </span>I only do two
days of cardio a week- 8 intervals of HIIT. Layne writes a new block for me
every four weeks, I am progressing slowly and safely.<br />
<br />
Here is an interesting <a href="http://www.scribd.com/doc/213559650/Interview-with-Dr-Mike-Zourdos-on-Daily-Undulating-Periodization-DUP#scribd" target="_blank">link to an article</a> about DUP, by Dr. Mike Zourdos, he taught me to squat at a Layne Norton V.I.P camp in Florida! </div>
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My calories got quite high at one point, before I started my competition
prep I was at 2644 calories a day, and I am still reverse dieting seven months later
and not yet up there again. <span style="mso-spacerun: yes;"> </span>As of today
I am at 2442 calories a day, but I am only 4.5 pounds over stage weight! <span style="mso-spacerun: yes;"> </span>Having calories this high means I can go wine
tasting, or just knock back 6 ounces at dinner if I want. I have dessert nightly
(although it is super low calorie), and eat what pleases me.<br />
<br /></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-kjeuXmz0rhg/VVyOolA55zI/AAAAAAAAnfk/hzrnqAnpsoA/s1600/IMG_2028.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-kjeuXmz0rhg/VVyOolA55zI/AAAAAAAAnfk/hzrnqAnpsoA/s400/IMG_2028.jpg" width="300" /></a></div>
<div style="text-align: center;">
<span style="font-size: x-small;">Last check in, 3 weeks ago (May 10, 2015)</span></div>
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<span style="font-size: x-small;"><br /></span></div>
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I still look lean and muscular; I am happy, very, very
happy. I never blew up after my competition as most competitors do.</div>
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I had a wonderful time at my competition, probably because I
felt fed, hydrated, safe, supported, and confident. But, I don’t know if I will
do another again. I know, I have said that before, but this time I can feel it.</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-0dkNyYqQxs0/VVyOpwsrTXI/AAAAAAAAnf8/lmNhCWu_GM0/s1600/IMG_2038.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-0dkNyYqQxs0/VVyOpwsrTXI/AAAAAAAAnf8/lmNhCWu_GM0/s400/IMG_2038.jpg" width="300" /></a></div>
<div class="" style="clear: both; text-align: center;">
<span style="font-size: x-small;">Last check in, 3 weeks ago (May 10, 2015)</span></div>
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<span style="font-size: x-small;"><br /></span></div>
You see, I don’t have anything to prove any longer, I’ve
done that. I am living proof of my successes. <span style="mso-spacerun: yes;"> </span>I never had aspirations to be a fitness model,
or be a “pro” (shit I started competing at the age of 47)….I wanted to prove to
myself that age is not a barrier, that you don’t have to be 25 and half naked
to be considered sexy. <span style="mso-spacerun: yes;"> </span>I look better
today than I ever did at 25 and better than most 25 year olds I pass on the
street. I am not willing to take anabolic steroids, growth hormone or fat
burners; so many people do and don’t consider the health consequences (or
financial for that matter). <span style="mso-spacerun: yes;"> </span><br />
<span style="mso-spacerun: yes;"><br /></span>
<span style="mso-spacerun: yes;">I talk to so many friends who are doing a great deal of cardio, everyday, months out from a show, they don't seem to understand that they can only increase the cardio, they cannot back off as they get closer to a show. They live off tasteless food for months and months (if you call that living) and dread going in to the gym for the twice a day sessions. I am getting better at holding my tongue, I hate seeing their social media posts about their horrible diet food, like cold tilapia and broccoli in a Tupperware container- at a wedding.......and I want to shout to the world that it's not necessary, but I haven't earned many brownie points for doing that, so I sit back and wait until they come to me, and a lot of people do. They ask how I do it, what is the secret. </span></div>
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I am excited to see the change in attitude about women
wanting to be stronger, healthy and happy as opposed to skinny, helpless and
dieting. <span style="mso-spacerun: yes;"> </span>The movement to better
understand nutrition, such as IIFYM also called Flexible Dieting (counting macro nutrients) is also a good
one, how could I have been so naive to believe that certain foods were magical? That to diet successfully one must ingest only specific foods? <span style="mso-spacerun: yes;"> </span>It does work, I am not saying it doesn’t, but
it works because calories are being severely limited, that’s the only reason
why “clean eating” works. <span style="mso-spacerun: yes;"> </span>Just as the “paleo”
and “gluten free” fads are waning, I foresee “clean eating” losing its
popularity once people take the time to educate themselves and spend time
figuring out their own caloric needs. </div>
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I just signed with Layne for another year- that’s how
important this is to me, even if I may not compete, my training, nutrition and
health are one of the most important aspects of my life. </div>
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I will be writing again, but not every day as I did a couple
years ago, I don’t have the time. Follow me on Instagram, I’m there every day usually posting my epic food creations!
@readyin5weeks<br />
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Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com0tag:blogger.com,1999:blog-2035549516914971363.post-27082430247835425822014-01-28T21:04:00.001-08:002014-01-29T07:16:24.789-08:00Confessions of a Recovering Clean Eater<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-HdXaiVojcag/UuiIJe23szI/AAAAAAAAb2g/y0RSI3OG6-A/s1600/IMG_9068.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-HdXaiVojcag/UuiIJe23szI/AAAAAAAAb2g/y0RSI3OG6-A/s1600/IMG_9068.JPG" height="640" width="348" /></a></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Verdana, sans-serif;">Yes, I used to be a “clean eater” and am proud to say I no longer am.
I used to smoke too, and when I realized I was slowly killing myself, I
stopped.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-size: 12pt;">The clean eating
change was almost the same for me. Obviously “clean eating” wasn’t killing me,
but it was killing my relationships with people and </span><span style="font-size: 12pt;">my passion for life.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">What is
“clean eating”? If you are reading this you have certainly heard the term before,
but exactly how would you explain it to people? How would you define clean
eating? I would like to hear your definition and why you feel that way.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">My
definition (back when I was a CE’er) was whole foods, nothing from a box, low
fat and low carb. Six meals a day (gotta eat every 2.5 hours to keep the
metabolism burning)! I ate the same old thing each time and “always carried my
food”. <o:p></o:p></span></span></div>
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<a href="http://1.bp.blogspot.com/-0GLnPWD6sp0/UuiHMcl3IaI/AAAAAAAAb1o/h5awf9vSEl8/s1600/IMG_9706.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-0GLnPWD6sp0/UuiHMcl3IaI/AAAAAAAAb1o/h5awf9vSEl8/s1600/IMG_9706.jpg" height="640" width="241" /></a></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">Most
competitors I know define it as broccoli, asparagus, sweet potatoes, chicken
breast,<span style="mso-spacerun: yes;"> </span>tilapia, rice, (usually brown),
and maybe 10 almonds. Six <span style="mso-spacerun: yes;"> </span>or seven times
a day, every day for weeks or even months on end. And not much food either. <span style="mso-spacerun: yes;"> </span>Many people think that it is the only way to
get lean. Of course most of the same people spend hours and hours a week doing
cardio, and even worse “fasted cardio”. Yup, starve themselves then try to
exercise, often to the point of exhaustion.<o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">Of
course you can get lean like that! You are severely restricting calories,
controlling the food like a Nazi guard and eating the same stuff over and over
so you get sick of it and would not even consider over eating. <o:p></o:p></span></span></div>
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<br /></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">You
start chewing with your front teeth only because all you want to do is chew and
swallow, you are sick of the stuff you are putting in your mouth and don’t want
to really even taste it! I remember each competition when I got to that stage
it was mind over matter, I wanted real food and had to choke down the same old
dry crap meal after meal!<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">We all
want to look good. And for competitors that desire is even more ingrained in
our day to day lives. We NEED to look good all the time, when we go off our
competition diets and look like a “normal” person, we feel fat so we start
eating like we are prepping again for a competition, even though we aren’t.
It’s a sick and viscous circle that we put ourselves through. <o:p></o:p></span></span></div>
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<a href="http://3.bp.blogspot.com/-mIBxY_ie97U/UuiHW2URUAI/AAAAAAAAb18/Prc0x08uEpc/s1600/IMG_9915.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-mIBxY_ie97U/UuiHW2URUAI/AAAAAAAAb18/Prc0x08uEpc/s1600/IMG_9915.jpg" height="400" width="300" /></a></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">At some
point I took a long look at my life and those around me, whom I love very much.
My family, my friends. I no longer ate many meals with my family, or if I did,
it was cold chicken out of a plastic bag. I didn’t go to many social functions
as it was too much eating and drinking, I really didn’t want to be around it.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">I knew
there was a better way, there had to be. Life is not meant to be lived in
purgatory, it’s meant to be enjoyed. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">If you
have read my last few posts you know I started working with <a href="http://www.biolayne.com/" target="_blank">Dr. Layne Norton</a> for
my nutrition and now he is doing my training programming also (only because Roy
closed his gym, and that’s a whole other story!). <o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">The
change was scary at first. We all see the “IIFYM” (If It Fits Your Macros)
people, they love to show all the ridiculously unhealthy looking recipes they
concoct with fat free this and low cal that. It’s frightening when you come
from the belief that there are many “bad” foods out there!<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">Unlike
what most traditional bodybuilder/competitors believe, those of us who follow
“flexible dieting” do not all eat crap, at least not all the time. <span style="mso-spacerun: yes;"> </span>I rarely eat packaged foods, although I eat a
lot more than I used to.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">It took
me a long time to actually believe that “a carb is a carb”. Seriously! I did as
I was instructed, and at every weekly check in would ask things like “Is
sourdough bread ok?” “May I eat mangoes?” Doesn’t that sound ridiculous?! He
would laugh and say “Of course!”<o:p></o:p></span></span></div>
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<a href="http://2.bp.blogspot.com/-IeMoSKAfswg/UuiHkCc-KaI/AAAAAAAAb2Q/DWh6q_hQNQc/s1600/IMG_9513.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-IeMoSKAfswg/UuiHkCc-KaI/AAAAAAAAb2Q/DWh6q_hQNQc/s1600/IMG_9513.jpg" height="400" width="300" /></a></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">As of
this writing, I have had exactly 6 pop tarts! (in a six month span of working
with Layne). And…. I LIKE pop tarts now! You see, a carb is a carb and if you
tell me that my body knows the difference between a piece of whole wheat toast
and a pop tart and will build muscle accordingly (or gain fat), I will tell you
to show me proof. Show me a study. I am not going to rely on a steroid taking
old school bodybuilder who insists that is true “just because it’s always been
done that way”.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">One
large slice of whole wheat toast has the same (actually a bit more)
carbohydrate than one pop tart. I am eating 310 grams of carbohydrate a day,
which means I eat 108.5 grams pre training! Sometimes I don’t want three pieces
of toast, so I have two pieces and a pop tart (along with yams, raspberry &
dark chocolate Greek yogurt and whey protein).<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">I tend
to eat whey to fill in missing protein now. I like whole food best and as much
as I can get.<o:p></o:p></span></span></div>
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<a href="http://1.bp.blogspot.com/-DdFpDTePZLk/UuiHtPsKjuI/AAAAAAAAb2Y/ZUI2eL_sHC4/s1600/IMG_9812.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-DdFpDTePZLk/UuiHtPsKjuI/AAAAAAAAb2Y/ZUI2eL_sHC4/s1600/IMG_9812.JPG" height="320" width="320" /></a></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">No
foods are off limits, but I have learned that there are some that are much more
calorie dense than others, and I have also learned that if I want a peanut
butter and jelly sandwich, it means on very low carb bread and not pre or post
training, the meal timing is crucial as I am working to maintain a very low
bodyfat while adding muscle. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">I don’t
eat “cheat meals”, there is no need as I can eat anything I want, as long as I
stick to my macro nutrient ratios, meal timing and calories. If I want a glass
of wine, I have one, but it means less food that day (the food wins 99% of the
time).<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">I also
eat fewer meals. I eat five meals Monday through Thursday and only four on
Friday, Saturday and Sunday. It allows me to have larger portions when I have
fewer meals, I sometimes go 5 hours between a meal, I have not lost a leg, all
my muscle or died, I look good. And I have muscle, believe me.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">My
favorite dinner is a cheddar cheese omelet (real, full fat cheese and egg
whites) with mushrooms and broccoli raab, all cooked in a small amount of raw
butter and garlic sourdough toast. I frequently eat 2 pound salads made of
mixed cooked vegetables, hard cooked eggs and chicken breast, all tossed with
fresh lemon and tahini sauce, followed by a crisp apple and almond butter<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">I tend
to eat meals that are very filling, so lots of vegetables and leaner meats then
I add tahini sauce or almond butter or avocado for fat. I can eat the fattier
meats but then I cannot have the almond butter! Decisions, decisions!<o:p></o:p></span></span></div>
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<a href="http://3.bp.blogspot.com/-XESlRthLBJE/UuiHawbCdjI/AAAAAAAAb2I/fo6vgtrO7LM/s1600/IMG_9882.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-XESlRthLBJE/UuiHawbCdjI/AAAAAAAAb2I/fo6vgtrO7LM/s1600/IMG_9882.jpg" height="400" width="202" /></a></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">People
are willing to try everything it seems. Many eat “gluten free” even though they
do not have celiac disease; thousands follow a Paleo diet when there is no
reason to believe we should eat like cavemen ; there are vegetarians, vegans,
dairy free, fish free, you name it there is a diet! They all work for one
reason- calorie restriction. BOOM! You cut a major food group out of your diet,
or decide you can only eat a few things and you are controlling portion right
there.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">If
people want to be “clean eaters” I support them for attempting to live a
healthy life and take control of their nutrition, but I do want to express that
there are other ways and other diets that work just as well. People become very
passionate about what they strongly believe in, often to the point that they
lash out at others who disagree. There is no need for “diet wars”, we should
all be free to choose our own method to our madness; however, I hate seeing
poor misguided young women (and it’s usually women), fall into the belief that
the unhealthy starvation and excess cardio routine is the way to go. These same
women are the ones who live “cheat meal” to “cheat meal” and often binge.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">Do I
think you are less a person for following a clean eating diet? No, not at all.
Nor do I think I am superior, I too followed it for many years and swore it was
the only way. But in life, we learn as we progress. Change is never easy, and
if you don’t want to change, it is even more difficult. When you are ready for
a change, when you are no longer happy with the way your life is, you may take
a peek and see how the other side lives, the side I am on. Yes, the grass is
greener over here! <o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">It’s
been almost six months now; I actually just entered into an agreement with Layne
for training and nutritional coaching for another year and a half. I was
planning a May 10 competition, but I have gotten so lean, that he is
encouraging me to do a competition a month earlier, he said I won’t need to
diet long and it shouldn’t be difficult.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-T8OekG7asvU/UuiJdKi0gZI/AAAAAAAAb2s/eMN5iDS-Heo/s1600/IMG_9728.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-T8OekG7asvU/UuiJdKi0gZI/AAAAAAAAb2s/eMN5iDS-Heo/s1600/IMG_9728.jpg" height="400" width="300" /></a></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">Did I
mention I have lost 10 pounds doing this? Yes, I went from eating 1550 calories
a day and weighed 131 pounds in August, to eating 2510 calories a day and I
weigh 121 pounds. I am lean and ripped, and I am doing cardio two times a week,
for a total of 24 minutes each time (that is including the 5 minute warm up and
5 minute cool down).<o:p></o:p></span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Verdana, sans-serif;">Eating
this way, reverse dieting (adding calories slowly, the opposite of dieting
where you subtract calories) and following a flexible diet have been one of the
most challenging things I have ever done, but one of the most rewarding. It’s
been six months of daily calculations of every single thing I eat and drink,
preparing way ahead, and reviewing restaurant menus before stepping foot into
the restaurant. But my body has responded well. I am muscular, very lean,
strong, physically and, more importantly, emotionally healthy. I do not feel
deprived at all, I feel liberated actually. I am not worried about how I look
constantly, or worried that I will “blow up” from eating a certain food. I am
no longer bound by the self imposed chains that held me so long.</span><span style="font-family: Verdana;"><o:p></o:p></span></span></div>
Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com0Cambrian, San Jose, CA, USA37.2456333 -121.9131760999999937.1950748 -121.99385709999999 37.2961918 -121.83249509999999tag:blogger.com,1999:blog-2035549516914971363.post-58964444633998710422013-12-03T20:05:00.004-08:002013-12-03T20:05:56.006-08:00Interview with Strength Addicts<div class="gmail_default" style="font-family: verdana, sans-serif;">
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<b>"If you get on this train in the beginning you have to stay till the end."</b></div>
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It's a saying that has stuck in my head for a long time. It's sort of my outlook on life. If you start something, you had better finish, see it through till the end.</div>
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And I'm not done yet, I am not finished, I am not at the end!<br />
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It's been a while since I have written, and as I mentioned on my last post, I have been so active on other social media sites that there just isn't enough time in the day! I have a feeling when I finally retire, that my days will be even more hectic than they are now!<br />
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I post many pictures on Instagram, its a fun site that is pictures, 15 second videos and short messages, usually viewed on a mobile device. I think of it like Facebook without all the drama!<br />
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<a href="http://2.bp.blogspot.com/-p2950E3MH1E/Up6n8I14xVI/AAAAAAAAYRg/XFLJomRwnWM/s1600/IMG_7532.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-p2950E3MH1E/Up6n8I14xVI/AAAAAAAAYRg/XFLJomRwnWM/s1600/IMG_7532.JPG" height="400" width="400" /></a></div>
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A while ago I was contacted by the editor of a website called Strength Addicts (strengthaddicts.com). Christian liked my "look" and asked if I would consent to an interview. I had fun answering his questions, he doesn't ask everyone the same thing, its tailored to the person and their look and division in Bodybuilding.<br />
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If you follow me on other sites (Twitter, Facebook, Instagram, Google+, YouTube), you may have seen this interview already, but I know some of you don't so I am sharing it here too!<br />
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Please take a few moments to read it and catch up on what I am doing, and how I look these days (along with the pictures here), I think you will be pleasantly surprised! </div>
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<b><a href="http://strengthaddicts.com/Interviews/Kristy_Wilce.html" target="_blank">Link to Interview with StrengthAddicts.com</a></b></div>
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Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com0San Jose, CA 95124, USA37.2583724 -121.9188659999999837.1572659 -122.08022749999998 37.3594789 -121.75750449999998tag:blogger.com,1999:blog-2035549516914971363.post-17252278178067492692013-10-29T19:39:00.001-07:002013-10-30T07:46:37.981-07:00Flexible Dieting After 3 Months<div class="separator" style="clear: both; text-align: center;">
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<a href="http://3.bp.blogspot.com/-cOSVCrT3chs/UnBZkuvQ7XI/AAAAAAAAVSg/8XqSxI-7Moo/s1600/IMG_8119.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-cOSVCrT3chs/UnBZkuvQ7XI/AAAAAAAAVSg/8XqSxI-7Moo/s640/IMG_8119.JPG" width="354" /></a></div>
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<span style="font-family: Verdana, sans-serif;">It's now been three months that I have "eschewed" the traditional bodybuilders diet, and I could not be happier! I look......good.....don't you think? </span></div>
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<span style="font-family: Verdana, sans-serif;">The photo above was taken Monday evening, after training hamstrings with Roy at <a href="http://www.bodycompgym.com/" target="_blank">BodyComp Gym</a>, it is always a brutal workout these days, I don't mean "brutal" as in bad, I mean, I am pushing myself as hard as I possibly can. I know I am improving and getting stronger, not only can I tell by how I feel, but the weights go up, every time. </span></div>
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<span style="font-family: Verdana, sans-serif;">Roy and I stick to 2 or 3 exercises at the most, heavy weight and long rest periods (for the most part, some are shorter for smaller muscle groups). On Monday nights we target the hamstrings (which of course hits my glutes too); we do the laying leg curl and then a single leg back extension (with heavy weight) on the Glute Ham Raise. Roy remarked that I had improved, he tracks every single rep and time from every workout, I increased my reps! As with most of my other training, I will repeat my workout on my own, and I will increase the weight. Hamstrings have a slight modification though as we need to hit all the areas so on Thursdays I will do standing leg curl on my own, then the single leg back extensions on the Glute Ham Raise.</span></div>
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<span style="font-family: Verdana, sans-serif;">The picture above was last Friday as we trained shoulders, my chest is looking ripped and my deltoids are getting rounder, I am pleased with the progress.</span></div>
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<span style="font-family: Verdana, sans-serif;">So what have I changed besides the eating? I am taking a couple new supplements, Alpha Lipoic Acid pre and post training, and glucosamine, that's all that is new in the arsenal.</span></div>
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<span style="font-family: Verdana, sans-serif;">I actually discontinued several things I was taking, after I read about their lack of effectiveness on the website <a href="http://examine.com/">examine.com</a> it's a great site to learn about supplements from an independent third party! I purchased the $29.00 membership and feel it was well worth it considering how much mis- information is out there regarding supplements.</span></div>
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<span style="font-family: Verdana, sans-serif;">Below is a little .gif of my pictures that I sent to my nutrition coach, <a href="http://www.biolayne.com/" target="_blank">Layne Norton</a> today. It's funny, I am eating over 2000 calories a day (up over 500 a day from late July) and I have...ahem....lost weight! In these pictures, which were taken in the middle of the day, I am 125 pounds, but in the morning lately upon waking, I am 124!</span></div>
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<span style="font-family: Verdana, sans-serif;">In my last few posts I believe I discussed how hard it was to "believe", to "let go" and to "trust" this process, for so many years I was following the crowd of "chicken breast/broccoli/brown rice" eaters.....no more!<br /><br />I still love brown rice and eat it almost everyday, but I also eat bread, English muffins, yams, quinoa, fruit, lots of fruit, yogurt (oh you didn't know those last two were carbs huh?) In my diet, there is no such thing as "starch" or non starch, it's all carbs! Some meals when I want a lot of food I will eat a huge plate of vegetables to make my carb numbers, but other times when I don't want a lot (like right before lifting) I will have some warmed mashed yams and cinnamon and a yogurt with my whey protein drink. <br /><br />My new favorite yogurt! I love all of their "bite" flavors, but this is by far the best! This is mint with dark chocolate chips. 100 calories.</span><br />
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<span style="font-family: Verdana, sans-serif;">Below is Friday again, the legs have certainly filled out haven't they? The secret? Food. Good food, sufficient food, more food, real food. David and I go out regularly now, and I eat right off the menu. Sure, I have to sometimes choose very carefully, but I still eat at restaurants. I am a normal person (as normal as I can get). </span><br />
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<span style="font-family: Verdana, sans-serif;">Lifting these days has been very satisfying, the extra calories give me the physical and mental energy required to keep up the rigorous training (I still train once a day four days a week and twice a day three days a week). The "diet" is allowing me to very slowly add muscle and drop fat, the magic trick everyone is seeking! I really could just stay right here where I am, but alas, Layne has increased calories again this week....</span><br />
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<span style="font-family: Verdana, sans-serif;">And the glutes again, getting rounder and more prominent, but not from the sides! </span><br />
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<span style="font-family: Verdana, sans-serif;">Ah, and an update on the feet- You may (or may not) recall that I was being treated for Plantar Fasciitis, a very painful inflammation of the foot, I had it in both feet. I wore night splints for 25 nights (I chucked them the last 3, I couldn't stand it any longer); I iced and rolled them on lacrosse balls daily; and I took powerful anti-inflammatories. I went back to the Podiatrist, my right foot is great- but the left is not 100% healed. He said a cortisone shot would probably be more painful than the relief it would give me, especially since I was 95% healed, so he has sent me off to Physical Therapy for 6 weeks! I haven't started yet, but hope to next week. </span><br />
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<span style="font-family: Verdana, sans-serif;">For those of you who may have an unhealthy relationship with food, I highly suggest you start to consider "Flexible Dieting" or "IIFYM" (If It Fits Your Macro's). Find a reputable coach who can help you establish your macro's or go to a great site called <a href="http://iifym.com/">IIFYM.com</a> that is full of useful information for the do-it-yourselfers! </span><br />
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<span style="font-family: Verdana, sans-serif;">Feel free to email me if you have questions about it, and join me on <a href="https://plus.google.com/+KristyWilce" target="_blank">Google+</a>, I have been having a lot of fun posting there these days!</span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span>Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com0San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-80910477188967441962013-10-20T20:44:00.003-07:002021-10-05T18:00:05.946-07:00My Relationship with Food and Training<div class="separator" style="clear: both; text-align: center;">
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<span face="Verdana, sans-serif">My life seems to now revolve solely around weight training and eating, seriously. I go to work and then all my time after (and before) is devoted to calculating my marco nutrients, training and sleeping.</span><br />
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<span face="Verdana, sans-serif">I love it, I am spending all of my free time doing exactly what I love. It's been almost 11 weeks that I have been working with <a href="http://www.biolayne.com/" target="_blank">Layne Norton</a> for my nutrition and cardio; I never knew how much food can make or break a physique.</span><br />
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<span face="Verdana, sans-serif">All of these pictures were taken in the last two weeks weeks. I am at 125.5 pounds, lean and eating a great deal of food.</span><br />
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<span face="Verdana, sans-serif">I have eaten "healthy" for years, but the timing of the foods and selecting the proper macro nutrients for the specific activity or time of day is essential and I have learned just how important this is. Not only to try to add lean mass, but to maintain a low bodyfat percentage.<br /><br />I used to eat the same old thing at every meal: for example 4 ounces lean protein, some starch early or vegetables later, a very small amount of fat with each meal, but it was a very little amount. I got lean, I got ripped, I got bored.</span><br />
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<span face="Verdana, sans-serif">I have been eating so many foods now that I never thought I could, and I am still very lean, I actually still weigh less than when I started with Layne and I am eating approximately 500 calories a day more. Above is a French Toast breakfast I made, sourdough toast dipped in egg whites, cinnamon and vanilla; the remaining egg whites, scrambled; one whole egg; fresh kiwi and mango and some calorie free syrup and jam (use VERY sparingly, they can cause bloating and gas due to the artificial sweeteners).</span><br />
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<span face="Verdana, sans-serif">As you can see in the picture below, my glutes have really grown, and the hamstrings and quads are getting bigger. </span><br />
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<span face="Verdana, sans-serif">My delts and arms look amazing, although I still try to grow them bigger every week.</span><br />
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<span face="Verdana, sans-serif">Food, it seems, is always a battle for competitors, and most of them tend to under eat - they are afraid of getting fat. Once you see yourself lean and ripped, it's very difficult (mentally), to allow yourself to get back to a "normal" weight, even then, what most competitors consider "normal" is still much leaner than the average woman considers normal. Yes, the rest of the world thinks we are crazy.</span><br />
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<span face="Verdana, sans-serif">My obsession now seems to be the fact that I am eating so much, I am constantly verifying that it is correct. I am responsible for my diet- Layne does not tell me what to eat, that is entirely my decision. He tells me the macros- how much carbohydrate, protein, fat and fiber to have each day. </span><br />
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<span face="Verdana, sans-serif">Sometimes it is so good, I cannot believe I calculated it correctly, and by the way I look, it appears I have been doing an excellent job at it. It's interesting, I seem to see "flexible dieting" and "IIFYM" everywhere these days, but I'm not sure if it's because I am paying attention to those things, or there is an increased number of people changing to a more civilized way of dieting. </span><br />
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<span face="Verdana, sans-serif">So far, three people from my gym and two friends have contacted <a href="http://www.biolayne.com/" target="_blank">Layne</a> about working with him, based completely on seeing what I eat, how happy I am, and what my physique looks like. Unfortunately he has not been able to take on more clients at this time, but things can change any day so if you are interested, I would check out his website and contact him.</span><br />
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<span face="Verdana, sans-serif">Pasta, I eat pasta</span><span face="Verdana, sans-serif"> and I am not fat!</span></div>
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<span face="Verdana, sans-serif">What am I planning now? I finally, finally feel that I can go out and eat at a restaurant and do a good job of calculating my macros; I am eating dinner with David every night that I am not training with <a href="https://www.facebook.com/roy.trainer.7?fref=ts" target="_blank">Roy</a> at <a href="http://www.bodycompgym.com/" target="_blank">BodyComp Gym</a> (those nights I get home late so I just have a shake, banana and toast usually), and while we eat the same foods, I will eat a different ratio of the foods than he will; I am lifting and getting bigger! Lately shirts I have been wearing are tight, uncomfortable tight, and when I look at myself, I do a double take, I see the changes, I like the changes. </span><br />
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<span face="Verdana, sans-serif">I don't have any plans right now, and that is very, very unusual for me. I am happy, very content in what I am doing and where I am in life right now. I love waking up early everyday, I hop on my scale to check my weight (I never had one before, and it's one of the things I took from my father's house after he passed away, so I say hi to Dad everyday!). I go to the gym and lift heavy and enthusiastically.</span><br />
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<span face="Verdana, sans-serif">I train with <a href="https://www.facebook.com/roy.trainer.7?fref=ts" target="_blank">Roy</a> at <a href="http://www.bodycompgym.com/" target="_blank">BodyComp Gym</a> three days a week after work, those are the highlight of my week. We don't do the silly little things I see so many women with their trainers do, like stand on a bosu ball while flapping my arms about, or lift teeny tiny weights to "tone", or do hundreds of bodyweight exercises. In the pursuit of "bootie, brawn and awesome deltoids", I know two more women who have started training with Roy, he's the man who is responsible for my physique and I wouldn't trade him for anyone! He has some openings, give him a call!</span><br />
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<span face="Verdana, sans-serif">We lift heavy, and hard, and long. Sometimes I sweat and my feet are not even moving! </span><br />
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<span face="Verdana, sans-serif">I do have a plan in that I am staying the course, eating on target, changing my body composition very slowly but very dramatically and spending all my free time doing what I love - training.</span><br />
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Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com1San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-59166184142946347982013-09-29T18:30:00.001-07:002013-09-30T04:41:03.615-07:00Eating and Training to Add Muscle<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">I have absolutely no desire to look like a bodybuilder, yet many people think I do, they are just "uneducated" in the sport and think that all women with muscles are Bodybuilders. I am trying to add muscle, still. </span><br />
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<span style="font-family: Verdana, sans-serif;">The last month has been a whirlwind for me, it's month two of adhering to my new diet, I am no longer eating chicken, broccoli and brown rice meal after meal. Oh I still love those things and eat them every week, but I eat so much more than that! I think it would be easier to tell you what I do NOT eat.</span><br />
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<span style="font-family: Verdana, sans-serif;">Most packaged and pre made foods. I will eat Greek yogurt, breads and cheese, but no boxes of low fat chips, crackers, snack foods. I don't eat sausages, although I probably could and I am not a bacon eater by choice. I still refrain from drinking much alcohol, although Layne has taught me how to incorporate it if I want a glass or two on occasion; I prefer to save it for special events, I feel better without it.</span><br />
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<span style="font-family: Verdana, sans-serif;">Things I am enjoying that I really rarely ate for the last several years: Greek yogurt, fruit (lots of fruit - especially watermelon and apples), cheese, fatty meats (all cuts of beef, lamb, pork, chicken), breads, English muffins, toast and jam, olive oil on foods, pasta, french toast, you name it!</span><br />
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<span style="font-family: Verdana, sans-serif;">I just have to meticulously account for everything I eat and it must be timed correctly around my training. </span><br />
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<span style="font-family: Verdana, sans-serif;">I have learned so much about how my body responds to certain foods and amounts, there is no need to be a martyr, you can live your life, compete or just look amazing! </span><br />
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<span style="font-family: Verdana, sans-serif;">I shall never, ever, ever again be one of the competitors who starves herself and eats only the few staples: Tilapia, broccoli, asparagus, brown rice and yams. Never will I be a cardio queen! I never really was anyway, I always knew that a lot of cardio is bad for your body and makes you look drawn, tired and depleted, and I have always believed that someone who does hours of cardio just doesn't have their diet dialed in correctly.</span><span style="font-family: Verdana, sans-serif;"> </span><br />
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<span style="font-family: Verdana, sans-serif;">However, I used to enjoy doing cardio more often than I get to now. I used to like hitting the stairs across the street from my house! I am currently only doing High Intensity Interval Training two times a week, and the duration is so short it leaves plenty of time to spend on abs, something I always skipped! </span><br />
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<span style="font-family: Verdana, sans-serif;">The pictures above were taken 3 weeks apart. On the left (September 8) I was 126.5 pounds; on the right (September 28) I was 126 pounds. Almost exactly the same weight but in the right I look much more muscular and shapely. My shoulders are rounder and more prominent, and do I even need to say anything about the infamous glutes? </span><br />
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<span style="font-family: Verdana, sans-serif;">It's a combination of the hard training and lifting I do everyday: my trainer, <a href="https://www.facebook.com/roy.trainer.7?fref=ts" target="_blank">Roy Ganju</a>, the owner of <a href="http://www.bodycompgym.com/" target="_blank">BodyComp Gym</a>, is pushing me to lift heavier and heavier now that I am eating more; and the food, the variety and the timing of it all. I never realized just how important the timing was. </span><br />
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<span style="font-family: Verdana, sans-serif;">I must say that I feel better and look better than ever. My weight fluctuates but is still lower than when I started working with <a href="http://www.biolayne.com/" target="_blank">Layne Norton</a>, I believe I have lost bodyfat, but it's odd how much bigger, fuller and more muscular I look.</span><br />
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<span style="font-family: Verdana, sans-serif;">My emotional state is better, David is always telling me that (is he dropping hints???). I am happier, I feel much more freedom, although the daily meal calculations are still quite a job for me. I just have to plan ahead a couple days.</span><br />
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<span style="font-family: Verdana, sans-serif;">No longer do I have the massive food prep days, since I don't eat the same thing everyday it's not realistic or necessary. And, Layne changes my macro-nutrients every week, so I prepare my meals two days ahead, that's it. I still cook a lot of chicken at once, or rice but not at all like I was doing in the past.</span><br />
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<span style="font-family: Verdana, sans-serif;">My squat has really improved, and this has no doubt helped my glute development, and that's in part due to an injury I sustained back in July. I developed plantar fasciitis again, I last had it about 10 years ago and it took two years to heal.</span><br />
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<span style="font-family: Verdana, sans-serif;">I am squatting lower, my back is better aligned and I am squatting heavier. I don't discuss "one rep maxes" I am talking reps here! I am squatting 170 pounds now!!</span><br />
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<span style="font-family: Verdana, sans-serif;">I have been taking some heavy duty anti-inflammatories, icing my feet 15 minutes daily with water frozen in coke bottles.</span><br />
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<span style="font-family: Verdana, sans-serif;">And I am rolling them for 15 minutes daily on lacrosse balls. Stretching, I am doing a lot of stretching too.</span><br />
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<span style="font-family: Verdana, sans-serif;">In addition to that, I have to sleep with night splints on. These are basically hard casts that go from my toes, along the bottom of my feet, up to my knee. I place my feet and legs in them and then wrap them with ace bandage. My foot is in a constant stretched position, all night long. The doctor had them made for me and he is confident this will "cure all my ails" </span><br />
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<span style="font-family: Verdana, sans-serif;">For someone who sleeps naked, this is a very, very uncomfortable event, let me tell you!</span><br />
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<span style="font-family: Verdana, sans-serif;">But, one of my issues for years has been very tight calves and poor dorsi-flexion, these night splints seem to be solving the issue! I can now drop down to the ground, right into a squat, almost like a child! </span><br />
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<span style="font-family: Verdana, sans-serif;">Below you can see the progression as I wrap my feet and legs up before bedtime, this is a nightly ritual now for four very long weeks! </span><br />
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<span style="font-family: Verdana, sans-serif;"><span style="text-align: left;">The end result below, nothing on but my casts on my legs! David and I laughed and laughed this first night, and I have since learned to wrap them up very quickly on my own. </span></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="text-align: left;">Sleeping as I said is difficult, and then of course there is the whole getting up to use the bathroom in the middle of the night issue too!</span></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="text-align: left;">But I think about people who may not have a choice and have to live with something like this (or actually worse) every single day of their lives, for me it's a temporary setback, and I can wear regular shoes during the day. I will survive this event in my life.</span></span></div>
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<span style="font-family: Verdana, sans-serif;"> 10 nights down, 18 to go! then watch me squat!</span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span>Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com4San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-29261128119094282882013-09-04T20:52:00.003-07:002013-09-05T08:49:37.344-07:00DXA Scan for BodyComposition<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">Here I am, all 126.5 pounds of me, soaking wet. Literally! I
just got out of the shower, hair is still wet, and even when I am in the
bathroom getting ready for work I have my water bottle with me (strategically
placed so this doesn't become a lewd picture). Seriously always, always, always have water with you, everywhere you go. Most people are dehydrated. Your brain and joints cannot function when you are dehydrated and you look like garbage too! </span><br />
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<span style="font-family: Verdana, sans-serif;">When I decided I wanted to work with <a href="http://www.biolayne.com/" target="_blank">Layne Norton</a>, I had to
find out exactly where I was starting, and that meant bodyfat testing. </span></div>
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<span style="font-family: Verdana, sans-serif;">My goal is to increase lean muscle, and you can measure and
use visual clues, but nothing is more scientific than real body composition
testing. </span></div>
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<span style="font-family: Verdana, sans-serif;">Over the last few years I have had mine tested on a regular basis,
with Hydro-static testing. It’s done in a tank of water and is pretty darn
accurate. It’s not very fun though. You can read about my previous sessions
below.</span><br />
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<span style="font-family: Verdana, sans-serif;"><a href="http://readyin5weeks.blogspot.com/2013/02/body-composition-analysis-hydrostatic.html" target="_blank">Hydrostatic testing 2013</a></span><br />
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<span style="font-family: Verdana, sans-serif;"><a href="http://readyin5weeks.blogspot.com/2012/04/hydrostatic-bodyfat-testing.html" target="_blank">Hydrostatic testing 2012</a></span><br />
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<span style="font-family: Verdana, sans-serif;"><a href="http://readyin5weeks.blogspot.com/2011/09/hydrostatic-bodyfat-testing.html" target="_blank">Hydrostatic testing 2011</a></span></div>
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<span style="font-family: Verdana, sans-serif;">I still keep in touch with friends from my last gym, and “R”
said she was having her body composition tested with a DXA scan (formerly known
as a DEXA scan). </span><br />
<span style="font-family: Verdana, sans-serif;">I didn't like the idea
at all, getting an x-ray for shits and giggles? Sounded rather irresponsible,
I mean my body trusts my brain to treat it right, it’s not fair to abuse that
privilege. </span></div>
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<span style="font-family: Verdana, sans-serif;">I happened to have an appointment with my physician coming
up so I asked him how safe it was, and he said it was very low dose and once or
twice a year wouldn't hurt, and I could see my bone density too.</span></div>
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<span style="font-family: Verdana, sans-serif;">I scheduled it at the <a href="http://www.bodycompositioncenter.com/" target="_blank">Body Composition Center in Redwood City</a>. </span></div>
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<span style="font-family: Verdana, sans-serif;">It was easy, didn't have to get wet and I just lay there on
the table. </span></div>
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<span style="font-family: Verdana, sans-serif;">I was surprised at the outcome. First, I had calculated my
bodyfat to be in the 11% range and I was wrong. I had been using the numbers
from my previous Hydro-static testing and didn't realize that tells you only two
things: The amount of fat in your body
and then everything else all lumped together.</span><br />
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<span style="font-family: Verdana, sans-serif;">It doesn't separate muscle from organs!</span></div>
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<span style="font-family: Verdana, sans-serif;">So once you account for my very heavy brain (yuck, yuck, yuck) and other
internal organs, it turned out I was at 13.7% bodyfat, a normal “off season”
for me, as I have mentioned, I stay lean your round (and I know that’s should
change slightly).</span><br />
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<span style="font-family: Verdana, sans-serif;">But as I said, it wasn't the bodyfat I was interested in, it
was muscle, I wanted to see how much muscle I had, because after I am done with
my program, and before I start to diet for my next competition, I want to gain
muscle and I want to have this done again to see how much I gained.</span></div>
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<span style="font-family: Verdana, sans-serif;">I have 106.1 pounds of muscle on my body. </span></div>
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<span style="font-family: Verdana, sans-serif;">I have 17.7 pounds of fat on my body.</span></div>
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<span style="font-family: Verdana, sans-serif;">I have 5.5 pounds of bone and organs in my body.</span></div>
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<span style="font-family: Verdana, sans-serif;">The analysis goes on to show exactly where it is located,
and further divides it by the right and left sides!</span><br />
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<span style="font-family: Verdana, sans-serif;">Actually I have lost three pounds since this was done, so my bodyfat is a bit lower now, but as I said, with my new diet it may inch up a it, but I am prepared!</span></div>
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<span style="font-family: Verdana, sans-serif;">What was most interesting to me was the technician stated she had
never seen a man or woman with as little visceral fat as I had. I have a
whopping .15 (yes, that is point 15) pounds of fat around my internal organs. I guess I am pretty darn healthy!</span></div>
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<span style="font-family: Verdana, sans-serif;">And my bone density? A whole other page is devoted to that
and it’s stellar! Weights are a girl’s best friend! </span></div>
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<span style="font-family: Verdana, sans-serif;">I have a <a href="https://docs.google.com/file/d/0B3RwwTIDgAdKek5DRWJXVnh0bUk/edit?usp=sharing" target="_blank">link</a> to the actual readout here for you to check
out.</span></div>
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<span style="font-family: Verdana, sans-serif;">My goal now? Get that 106.1 up to a higher number, and not
focus on the bodyfat, enjoy the food and the fun, and then see what I can
create with my nutrition coach <a href="http://www.biolayne.com/" target="_blank">Layne</a> and my trainer <a href="http://www.bodycompgym.com/" target="_blank">Roy</a> as I head into my next Women’s Physique competition
in Spring of 2014!</span></div>
Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com4Redwood City, CA, USA37.485215200000013 -122.2363548000000237.384435700000012 -122.39771630000001 37.585994700000015 -122.07499330000002tag:blogger.com,1999:blog-2035549516914971363.post-50577027909071369492013-09-02T18:55:00.001-07:002013-09-03T11:08:02.935-07:00A New Diet with Dr. Layne Norton<div dir="ltr" style="line-height: 1.1500000000000001; margin-bottom: 10pt; margin-top: 0pt;">
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<a href="http://4.bp.blogspot.com/-vq3k3esvFNE/UiU-3_Qq9XI/AAAAAAAAUNQ/vzudGWc7M_I/s1600/IMG_7050.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-vq3k3esvFNE/UiU-3_Qq9XI/AAAAAAAAUNQ/vzudGWc7M_I/s640/IMG_7050.JPG" width="480" /></a></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">It’s been a while since I wrote, no I didn’t fall apart after the death of my father, and on the contrary, I am doing really well. We had been preparing for his death for some time, it was not a surprise, and although that does not make it any easier, it brought closure to his constant treatments and pain. </span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I just happen to be really busy! I have a crazy hectic life. I work full time; have a husband and a son in college. Weekends are consumed with household duties, food preparation, laundry, etc. and I try to have some fun! To top it off, my job at the University is busiest in July, August and September.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">Since 2009 I have dealt with four deaths of loved ones, and each time I take some time to reexamine my own life and it prompts me to make some changes. The first, with my mother‘s death in 2009 is when I started to learn about proper nutrition and how much it affected my physique. I’ve learned an awful lot since then, not just about food and nutrition, but about myself. I then lost my mother in law and a friend I took care of as she died of cancer, her husband had kicked her out of her home for being a burden to him.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">After my father died, I thought about my life, at the age of 52 I really have so much to be thankful for, and I am very happy but pieces were just not quite fitting as nicely as I wanted them to. </span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I have a passion in my nutrition, health and weight training, I never feel going to the gym is a burden, in fact sometimes I go to bed earlier just to get the day over with so I can get up sooner and go train. I belong in the gym. </span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">When I decided to switch to Women’s Physique, my trainer, <a href="http://www.bodycompgym.com/" target="_blank">Roy Ganju</a>, was more than excited; he too enjoys the challenge of sculpting my body as much as I do. He is very knowledgeable, patient and great fun to train with. Of all the trainers I have worked with, he is by far the best as far as I am concerned and he constantly reads to educate himself on the latest information regarding training. He has been successful in helping me to add muscle, change the shape of my body and we constantly strive to achieve the look I want. I wouldn’t train with anyone else!</span></span></div>
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<span style="background-color: transparent; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;"><span style="line-height: 1.1500000000000001; white-space: pre-wrap;">Training is a huge piece of building a physique, and you should seriously consider a trainer if you are doing it on your own. If you live in the San Jose, California area, look up my trainer, you can see what a great job he has done. Contact Roy at his <a href="http://www.bodycompgym.com/" target="_blank">website</a> or send <a href="https://www.facebook.com/roy.trainer.7?fref=ts" target="_blank">him a friend </a></span><span style="line-height: 18px; white-space: pre-wrap;"><a href="https://www.facebook.com/roy.trainer.7?fref=ts" target="_blank">request</a></span><span style="line-height: 1.1500000000000001; white-space: pre-wrap;"><a href="https://www.facebook.com/roy.trainer.7?fref=ts" target="_blank"> on Facebook</a>. </span></span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">What I realized was lacking was my experiences with food. </span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I have essentially been on a diet since 2009. Sure, when I’m not competing I am not as strict, but I have always been concerned with maintaining a really low bodyfat, yet I wanted to gain muscle. Not an easy task. Your body needs the proper nutrients and calories to add muscle, and if you want to stay lean you can’t be eating a ton of calories. I felt stuck. </span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">When my mother died in 2009 I hired a nutritionist, it was my first step to learning about my diet. I had no thought of competing, I just wanted to take my physique to the next level, and I did, I did very quickly. We only had a few appointments, she taught me the basics and I was off running on my own. After that I always did my own diet, learning what worked as I went along.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">In 2011 I paid for a one time competition diet from a well known Pro Women’s Physique competitor, it worked like a charm and I stuck to it. The problem was, I pretty much stuck to it year round. When not competing I just added in a bit here and there, but for the most part stuck to the same boring foods over and over. I would go out with David and Cooper on occasion, but each time was rather stressful to me. I felt I couldn’t just eat what I wanted, and it turned what should be an enjoyable evening into a stressful one.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I never worked with a “diet coach”, I know many friends and competitors who do, but honestly I have questioned their credentials and their knowledge on more than one occasion. I also think we should learn ourselves, and these coaches would just tell their clients what to do and most would blindly do it, without asking why or questioning odd sounding instructions.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I know one competitor whose coach told her she couldn’t eat tomatoes. I asked her if she asked why. His response to her was “Most gals I know can’t lose fat till they cut out tomatoes”.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">Right. Run I say, run away from stuff like this. </span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">Now if he had said something like “tomatoes are high in natural sugars and carbohydrates, so limit them” THAT might make some sense, but he didn’t.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I guess they will need to go to their coaches the rest of their lives if they don’t learn the “why”.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I am probably a pain in the ass to anyone I work with because I want to know why and why not. Some people like this and some don’t, if they can’t work with me then they need to tell me that.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">After my father died, I decided I really wanted to focus on my nutrition, and add some muscle; that meant getting a little bigger, I prepared myself. I knew I was floundering and needed guidance; I needed to learn more so I took the plunge and contacted the person I feel has the most credible credentials and knowledge out in cyberspace.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;"><a href="http://www.biolayne.com/" target="_blank">Dr. Layne Norton</a></span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">If you are not familiar with him, he is known for his expertise in Natural Bodybuilding (drug free). He has a BS in Biochemistry from Eckerd College with honors, a PhD in Nutritional Sciences with honors from the University of Illinois and his thesis title was “Leucine is a critical factor determining protein quantity and quality to initiate muscle protein synthesis”.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">In other words, he knows what he is doing; it ain’t “Bro Science”</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I contacted him and explained I wanted to add muscle, I am not trying to lose fat, and I want to add size. I think I may have corresponded with an assistant first, and they seemed to almost be interviewing me! I passed the test and then after more discussion we agreed on a nine month program. I chose nine months because that was a reasonable amount of time and would allow me to then work with him on a competition diet to compete again in late Spring of 2014.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I shake my head when I hear women say they “add muscle fast” or they “don’t want to get bulky” so they only do cardio. I bust my butt to add muscle, and when you compare me to the average fit chick, yes, I carry a lot. But when you compare me to the average Physique competitor, I am small. </span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">Layne said I would gain some weight and wanted to make sure I was OK with that. Really no, I am not, but I am, it’s hard to explain. I know I need to, but it will be a mental struggle to “get fat”. Just how fat and how big? David was a little scared at first; he already thinks I am very muscular. I asked Layne if five pounds of muscle might be a reasonable amount to gain in nine months. I won’t quote him, but basically it’s not, not in his opinion for a woman who is well trained (not a newbie) and one who is not taking anabolics. Sure, I could stick a bunch of drugs in my body and gain muscle that way, but then I wouldn’t need to work with Layne would I? I am not taking the easy way; I am taking the smart way. I also want to be able to look myself in the eye and maintain my self respect. I want to earn it.</span></span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="white-space: pre-wrap;">Below is a comparison, the left just before I started with Layne and on the right 4 weeks later. My shoulders are rounder and lats wider, stomach is flatter and tighter.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">So, if adding five pounds of lean mass will be difficult, and I can really only add a couple, the total weight gain should be quite minimal, about what your average “cookie eater” gains at Christmas I suppose! </span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">The diet is much more intense than I ever experienced before. In the past, it was easy; I ate the same thing over and over and over. I could prepare my meals with my eyes closed.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">Now, now I can eat almost anything I want, as long as I meet my macros (and for those of you unfamiliar, that is the term for macro-nutrients: Carbohydrate, protein, fat and we add fiber in here too). Meeting means not under, and not over, it means right on target to the number of grams at every meal.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">It’s been a challenge as it requires me to think! Ha ha ha. And I have choices! So many that I haven’t yet experienced all the food I have been missing for so long. Sometimes, my meal is so good; I go to the macro tracker on my phone and check it three and four times to ensure I created the meal correctly. Then I go over to my spreadsheet and double check that too (yes I have spreadsheets).</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I check in with Layne every week, and he adjusts the diet ever so slightly, my calories have been inching up weekly, the food getting more and more, and my excitement is growing. I wait every Tuesday to hear what the rest of the week will bring me, how did I progress? Am I on track? It’s all so exciting to me. </span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I want more fat! I love fat. I can eat chicken THIGH now. I love chicken thigh.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">My glutes, which have always been rather prominent and round are even harder and rounder! The picture on the left was taken just before I started with Layne and the one on the right is 4 weeks later. A guy at work has even started calling me "fire hydrant butt". I thought it odd and asked him why and his response was "It's as hard as a fire hydrant". Hmmm... OK, I'll take it!</span></span></div>
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<span style="font-family: Verdana, sans-serif;">How do I feel? I feel free. I feel like a whole new world has opened for me. I never had an eating disorder, I never weighed less than 118 pounds (at a competition) and at my heaviest I was 142 pounds at the age of 38, but I developed an unhealthy attitude about my food. Sure, I still believe it is fuel, but it should be pleasurable fuel. Eating the same thing day after day, fearing that one wrong food will wreak havoc in your body is not healthy, physically or mentally.</span><br />
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">Layne embraces a term known as IIFYM (If It Fits Your Macros). That means, in a nutshell, meet the requirements as established and then don’t worry so much about how you do, just get there. Some take the winding road, and some take the highway, but they all arrive at the same destination, eventually.</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">I know many who “embrace” this a bit too enthusiastically, potato chips, candy and ice cream should be eaten only on occasion, making them fit into your macros on a daily basis will leave you hungry, most likely not meeting fiber or nutritional needs and your physique will not look as good as it should nor will it perform optimally. I have had two pieces of dark chocolate (9 grams each) and four glasses of wine (all planned and fit into the days macros).</span></span></div>
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<span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">How do I look? Really good! In fact, better than I have in ages. My muscles are full, I look healthy, my belly fat is gone and I have energy. Several people have asked when my competition is (and I am not dieting for one) and the other day, I walked into the kitchen naked and David looked at me and said “You look great! Isn’t there a competition you can enter soon?”</span></span></div>
<span id="docs-internal-guid-67394094-e176-b61d-fc6d-c631d53c1f4c"><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Verdana, sans-serif;">“No- I replied. I mean, yes, there is, but I will not, I have a plan, and I’m sticking to it.”</span></span></span>Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com8San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-4168781030663890332013-07-19T20:30:00.001-07:002013-07-19T21:08:37.878-07:00Life, Lifting and Loss of My Father<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">The photo above is my mother, Earleene on the left, My father, Frank in the center and my mother's younger sister (my aunt), Joyce, on the right when they were very young.</span><br />
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<span style="font-family: Verdana, sans-serif;">My mother died from cancer in 2009 and my father died of Leukemia on Sunday, July 14, 2013. Joyce is still here, kicking in Las Vegas, I spoke with her today actually.</span><br />
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<span style="font-family: Verdana, sans-serif;">If you have followed my blog over the years you know all about my mom and my friend Emily, who died from cancer only last year. I feel I have had way too many close encounters with cancer and death, and the loss of loved ones. </span><br />
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<span style="font-family: Verdana, sans-serif;">I also had a bout with skin cancer a month ago, below you can see my chest after the cream treatment caused it to flare up. The side effects were so strong they ended up surgically removing it. I have a nice scar now the size of a lopsided quarter on the center of my chest to remind me to wear my sunscreen.</span><br />
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<span style="font-family: Verdana, sans-serif;">I am fine, it's actually my second cancer experience, and I have my whole body checked every six months for more. </span><br />
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<span style="font-family: Verdana, sans-serif;">Needless to say, the last several months have been a bit stressful for me and my family. My father learned about his leukemia in February, he emailed me when I was vacationing in Mexico. He endured several months of chemo again (it was his 3rd form of cancer in just as many years), and finally he decided he was done with the blood and platelet transfusions. </span><br />
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<span style="font-family: Verdana, sans-serif;">My brother flew in from Europe (where he lives) and my sisters and I all cared for him, taking turns doing all of the things one needs to do. Joyce was there almost round the clock.</span><br />
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<span style="font-family: Verdana, sans-serif;">Here I am, in MyRedRocket (my convertible BMW), eating chocolate as I drive to my father's, he lived down the coast about 3 1/2 hours away (according to him, but none of us ever made it there that quickly).</span></div>
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<span style="font-family: Verdana, sans-serif;">I got out at Starbucks in King City, only to find chocolate melted on the butt of my light gray yoga pants, and chocolate on my face.....</span></div>
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<span style="font-family: Verdana, sans-serif;">I joined another gym at my father's place, in a city 13 miles away. In my opinion, nothing should stop you from training and my Dad would have felt the same way. </span></div>
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<span style="font-family: Verdana, sans-serif;">Above I am posing at In Shape City in Santa Maria, California. I think I was a bit of a novelty to them, a new gal sauntering in, buff to the max, acting like she owns the place. I was greeted the very first day. A big guy comes in and introduces himself, shaking my hand. "You are in great shape!" he said, "You have all the guys back there talking about you." I thanked him and laughed, and explained I would be around for the next month or so.</span></div>
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<span style="font-family: Verdana, sans-serif;">I enjoyed my new gym immensely! I spent a lot of time there, Dad slept most of the day and mornings were quiet.</span></div>
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<span style="font-family: Verdana, sans-serif;">I brought a great deal of my own food, but since my brother, Derek wanted to train and learn to eat the "Kristy way", we did shopping and food prep together. He ended up losing 9 pounds I believe and will go home looking lean as can be!</span></div>
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<span style="font-family: Verdana, sans-serif;">I did some extra cardio everyday as most of the time at Dad's I was sitting and not particularly active. In Shape had something called a Jacob's Ladder that I loved, it was the most difficult form of cardio I have ever done. Take a look below!</span><br />
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<span style="font-family: Verdana, sans-serif;">After intervals for 14 minutes. Of course this was leg day too and I had done heavy squats and lunges previously. </span><br />
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<span style="font-family: Verdana, sans-serif;">It's important to remember that we need to take care of ourselves when faced with a FUBAR. Do you know what that means? Many people use the acronyms SNAFU and FUBAR and have no idea what they mean. Less common but just as fun are TARFU and BOHICA. It's military speak (Dad was a marine ) -</span><br />
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<b style="font-family: Verdana, sans-serif;">F</b><span style="font-family: Verdana, sans-serif;">ucked</span></div>
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<span style="font-family: Verdana, sans-serif;">I go into "I'm gonna train and no one can stop me" mode when something like this happens and I get lean and mean. Many others revert to old bad habits, alcohol, drugs, smoking, over eating. Not me, I want to take care of myself.</span><br />
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<span style="font-family: Verdana, sans-serif;">Below is Dad's duffel bag, moldy smelling but I love it! I found it in his closet as I cleaned out his clothes.</span><br />
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<span style="font-family: Verdana, sans-serif;">I found these great big silky shorts, I don't recall ever seeing him in these! </span><br />
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<a href="http://4.bp.blogspot.com/-49d56tcOFyA/Uenvep2cUjI/AAAAAAAAUD0/ZbzPAxESjbA/s1600/IMG_6256.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-49d56tcOFyA/Uenvep2cUjI/AAAAAAAAUD0/ZbzPAxESjbA/s400/IMG_6256.JPG" width="300" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Here is my brother, Derek (left) and my son, Cooper at dinner at Jocko's in Nipomo. Three nights after Dad's death, after we had cleared out much of the house, we all went to dinner to celebrate his life, relax and unwind. Death is a very stressful event. I felt like I had been holding my breath for weeks. I enjoyed a gin Gibson; one drink and I was dizzy.</span><br />
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<span style="font-family: Verdana, sans-serif;">I am at my home gym, Gold's Campbell here. I came home from Dad's a few times, but was too exhausted and stressed to go to work. I was on Family Medical Leave and missed a month of work. It's OK, my staff are very well crossed trained, very capable and I kept up with emails.</span><br />
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<span style="font-family: Verdana, sans-serif;">I continued my quest for legs, big, muscular legs and you can see that I am getting there. Two months after my last competition I am up 8 pounds and still lean, I am quite pleased with how my physique is coming along. David keeps looking at me saying "Your legs look great!" and he isn't into all this bodybuilding stuff at all! </span></div>
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<a href="http://2.bp.blogspot.com/-2O_j7ZqJ7Eg/Uenvbw41WaI/AAAAAAAAUDI/4dQkYh2IQm0/s1600/IMG_6185.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-2O_j7ZqJ7Eg/Uenvbw41WaI/AAAAAAAAUDI/4dQkYh2IQm0/s640/IMG_6185.JPG" width="184" /></a></div>
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<span style="font-family: Verdana, sans-serif;">I am doing fine, while losing a loved one is never easy, Dad had us laughing until the end. Well, honestly at times we wanted to strangle him, but then we would huddle in the kitchen, comply with his crazy demands and get on with the care he needed, and appreciated even at his grumpiest moments.</span><br />
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<span style="font-family: Verdana, sans-serif;">Sometimes I looked at the morphine and the <a href="https://en.wikipedia.org/wiki/Lorazepam" target="_blank">lorazepam</a> and considered taking it myself! But I didn't, it was my way of vocalizing the stress I was feeling. </span><br />
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<span style="font-family: Verdana, sans-serif;">David and Cooper were very patient, holding down the fort at home and taking care of things I had to have done. Roy was amazing, changing my training schedule at the drop of a hat to accommodate me with my weird schedule in between cities for the last month. </span><br />
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<span style="font-family: Verdana, sans-serif;">Sakura sent my father a card for father's day that made both he and I cry, the words were sincere and loving. </span><br />
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<a href="http://2.bp.blogspot.com/-Y8VFl_LH-Ms/Uenvo5WMyLI/AAAAAAAAUEY/fW03zdewyXM/s1600/IMG_6298.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-Y8VFl_LH-Ms/Uenvo5WMyLI/AAAAAAAAUEY/fW03zdewyXM/s400/IMG_6298.jpg" width="300" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Friday, I was at home, I trained with Roy and then David and I went to lunch. I had a glass of champagne and some wonderful (non-dietetic) food. </span></div>
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<span style="font-family: Verdana, sans-serif;">I take Derek to the airport on Sunday, he will return home and to his studies in Paris. I go back to work on Monday and catch up to a month's worth of 'stuff". My sister, Karen also goes back on Monday, she too took a month off to care for Dad. </span></div>
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<span style="font-family: Verdana, sans-serif;">Then on Thursday, Cooper and David will move Cooper back to Chico, into his new apartment and I lose another loved one, but hopefully I will see him frequently. </span></div>
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<span style="font-family: Verdana, sans-serif;">it's been rough, it's been difficult, it's been stressful and tiring. But I never gave up, never, I am not a quitter. I love life and death is part of life, a very difficult transition, but one we must all come to terms with.</span></div>
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<span style="font-family: Verdana, sans-serif;">I will miss Dad, but every time I use a microwave I will think of him (it's an inside story that only his caregivers will know), and I still have his striped socks to wear when I go back to finish clearing out his home before the house is sold. </span></div>
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<span style="font-family: Verdana, sans-serif;">I will also remember how he marveled at my passion and told me many, many times how proud he was of me and my accomplishments. I have saved all the emails where he would reply to all my blogs, he read every single one. </span></div>
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<span style="font-family: Verdana, sans-serif;">Oh, and the meaning of the other "military slang acronyms"? Check them out <b><a href="http://en.wikipedia.org/wiki/Military_slang" target="_blank">HERE! </a></b></span></div>
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<br />Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com4Nipomo, CA, USA35.0427547 -120.4759986000000334.9387437 -120.63736010000002 35.1467657 -120.31463710000003tag:blogger.com,1999:blog-2035549516914971363.post-25392755854701828762013-06-30T20:30:00.000-07:002013-06-30T20:38:49.644-07:00Posing Routine<div class="separator" style="clear: both; text-align: center;">
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<a href="http://2.bp.blogspot.com/-5Sc2akmaqAQ/UZweEvntZHI/AAAAAAAATzs/xsnmyyPxCLs/s1600/Kristy+Wilce+photos+2013+Contra.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-5Sc2akmaqAQ/UZweEvntZHI/AAAAAAAATzs/xsnmyyPxCLs/s640/Kristy+Wilce+photos+2013+Contra.jpg" width="426" /></a></div>
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<span style="font-family: Verdana, sans-serif;">These photos were all taken as I performed my posing routine at the night show or "finals" at my may 11, 2013 competition, I had a blast! I actually had a big cheeseburger with sweet potato fries and iced tea prior to this.....not sure what I enjoyed more, the food and drink or the performance!</span></div>
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<a href="http://1.bp.blogspot.com/-xEHNYliFcaM/UdD5wIKqF4I/AAAAAAAAT8g/d_J4uC9BzF4/s207/contra13+pre++++01714_thm-MOTION.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-xEHNYliFcaM/UdD5wIKqF4I/AAAAAAAAT8g/d_J4uC9BzF4/s400/contra13+pre++++01714_thm-MOTION.gif" width="264" /></a></div>
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<span style="font-family: Verdana, sans-serif;">You are not scored on your routine, it is purely for entertainment of the audience. The routines vary quite a bit, and usually they are a good indication of the personality of the performer.</span></div>
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<span style="font-family: Verdana, sans-serif;">Prior to the Women's Physique division, the only people who did a routine were BodyBuilders. You have seen the big guys up on stage, usually to some very loud, head banging rock and roll; or just the opposite: very slow and flowing, but in my opinion, painfully boring music. </span></div>
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<span style="font-family: Verdana, sans-serif;">Here is an example of a bodybuilders routine I like! (email subscribers will need to navigate to the blog link at the top of the page to view the videos).</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ozPEz7wUrUE?feature=player_embedded' frameborder='0'></iframe></div>
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<span style="font-family: Verdana, sans-serif;">I am not going to show you one I don't like, that would be silly. A posing routine is supposed to show off the physique, the hard work that has been put into the building of each muscle and it's supposed to be entertaining. </span></div>
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<a href="http://3.bp.blogspot.com/-dCW1vAgkACE/UZweFCu-tOI/AAAAAAAATz0/5nSr8oVmGww/s1600/contra13+eve++++00372_std.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-dCW1vAgkACE/UZweFCu-tOI/AAAAAAAATz0/5nSr8oVmGww/s640/contra13+eve++++00372_std.jpg" width="328" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Mine was more dancing than posing, I think my physique showcased just fine! </span><br />
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<span style="font-family: Verdana, sans-serif;">Below is a video that <a href="http://skbarrientos.blogspot.com/" target="_blank">Sakura's</a> mother took, my entrance is not shown, I was the only one who actually started from behind the curtain, so she wouldn't have known to video at the start of the music, but she got most of it! </span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/FcdRo2sZRpE?feature=player_embedded' frameborder='0'></iframe></div>
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<span style="font-family: Verdana, sans-serif;">The division of Women's Physique brings competing to a whole new level. There is more required to develop larger muscles, and a leaner body, then the posing is strenuous and so important to how you can show off your physique, and then the routine! I love the routines.</span><br />
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<a href="http://4.bp.blogspot.com/-UnX3-3gtma4/UZweFj3twxI/AAAAAAAATz8/4TL6xKXEb5g/s1600/contra13+eve++++00377_std.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-UnX3-3gtma4/UZweFj3twxI/AAAAAAAATz8/4TL6xKXEb5g/s640/contra13+eve++++00377_std.jpg" width="292" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Notice no shoes? I love the fact that this is all done in bare feet. My feet didn't hurt at the end of the night!</span><br />
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<br />Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com2Hayward, CA, USA37.6688205 -122.080796437.467602 -122.40351989999999 37.870039000000006 -121.7580729tag:blogger.com,1999:blog-2035549516914971363.post-6569142177952560732013-06-08T19:00:00.000-07:002013-06-08T19:57:34.205-07:00Accomplishments and Believing in Yourself<br />
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<span style="font-family: Verdana, sans-serif;">The last few weeks have been a whirlwind for me, getting back to my "normal" routine. Any sane person would tell you there is nothing normal about my routine, but it's normal for me!</span></div>
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<span style="font-family: Verdana, sans-serif;">I'm back to my usual schedule, training at Gold's Gym every single morning at opening</span><span style="font-family: Verdana, sans-serif;"> and training with Roy at Bodycomp Gym 3 days a week after work. </span></div>
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<span style="font-family: Verdana, sans-serif;">Guys still stop me at the gym, almost everyday and say something like "Don't you have a competition coming up soon?" Friday I was telling this to Roy and I laughed just thinking about the irony of it all. I weigh a lot more than I did three weeks ago, I fluctuate between 7 to 9 pounds more. It's my normal weight, but can't these guys see that I am not the mean, lean machine I was only a short while ago?!</span></div>
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<span style="font-family: Verdana, sans-serif;">I like to think I still look bangin' even if I have some soft fat surrounding my hips and abs.....It's still a lot less than most women. I noticed today, on one of my Quad days that I am looking like a very muscular gal right now, strong, not dainty in any way, shape or form! I suppose I need to get a picture, I have neglected to do so, maybe on Sunday I will.</span></div>
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<span style="font-family: Verdana, sans-serif;">Part of the joy of getting back to my "normal" routine is lifting because I like to lift, not because I have to lift. It was Front Squats today, 5 sets of 8. Roy told me to do as many at 135# as possible. I had to warm up with many sets, I am still having tightness in my hips, it comes and goes but lots of stretching, rolling and warm ups help.</span></div>
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<span style="font-family: Verdana, sans-serif;">I did my first set it 125#, then I did the remaining at 135#, all four remaining sets! Folks, these are front squats, at more than my bodyweight! My buddy for the morning, before I went on to walking lunges, with a 40# dumbbell in each hand!</span></div>
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<span style="font-family: Verdana, sans-serif;">I am still basking in my accomplishments, I am proud of myself. When the division of Women's Physique was first introduced, I immediately wanted to switch over, but I didn't think I was ready. Oh, I had the self confidence, that is never a problem for me (sometimes I can come off as quite arrogant due to my confidence), it was my physique, I wasn't quite as muscular as I would need to be. I'm still not, I want to add a bit more but that takes time.</span><br />
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<span style="font-family: Verdana, sans-serif;">I waited a couple years and trained hard, I kept competing in Figure but I tried to get as big and as muscular as possible. It's not easy when you are a female, you are not young, and and when you are natural - I rely on good food, sleep, and heavy weights. </span><br />
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<span style="font-family: Verdana, sans-serif;">Consistency. Dedication. Desire. Passion. Love.</span></div>
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<span style="font-family: Verdana, sans-serif;">So many of us go through life afraid of what others may say or think about us. I know that I have many people shaking their heads. What is a woman her age doing dressed (or not dressed) like that!? Who does she think she is?!</span><br />
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<span style="font-family: Verdana, sans-serif;">But do I care? No. I live my life for me. For my pleasure, my pursuit of my own happiness. While I want my family and friends to be proud of me, I can only do what I feel I need to do in the one life I have been given.</span><br />
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<span style="font-family: Verdana, sans-serif;">I feel fortunate to have found what makes me feel young, makes me feel healthy and alive, what makes me want to jump out of bed every morning. I don't roll over and look at the alarm clock, dreading the start of another day, ever.</span><br />
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<span style="font-family: Verdana, sans-serif;">Look at your life, think about what you are doing, what you are accomplishing. Are you proud of yourself? Can you walk through life with your head held high, shoulders back, laughing out loud? I hope so, we should all be doing just that.</span><br />
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<span style="font-family: Verdana, sans-serif;">I have a motivational video below, one of the most moving I have seen in quite some time. Email readers will need to navigate directly to the blog by clicking on the Ready In 5 Weeks link at the top of the page.</span><br />
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<br />Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com2San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-88059429685667675942013-05-17T04:00:00.000-07:002013-05-17T04:34:08.125-07:00My First Women's Physique Competition<div class="separator" style="clear: both; text-align: center;">
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<a href="http://3.bp.blogspot.com/-ujhzKuLNi7I/UZWde1qXZxI/AAAAAAAATzM/rTI3BJjKB2E/s1600/CC+2013+Trophy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-ujhzKuLNi7I/UZWde1qXZxI/AAAAAAAATzM/rTI3BJjKB2E/s640/CC+2013+Trophy.jpg" width="480" /></a></div>
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<span style="font-family: Verdana, sans-serif;">I did it! I competed in my first Women's Physique competition. I have been delaying writing this because I have so much to say, and so little time to say it! </span></div>
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<span style="font-family: Verdana, sans-serif;">So I decided I need to do what I do in life everyday, and just jump right in! I have lots of pictures to share, and then I will write more each week about certain parts and events.</span></div>
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<span style="font-family: Verdana, sans-serif;">I must start with the fact that this was so different than Figure, words can barely describe it. Figure had become easy to me, it wasn't a challenge. Sure, I always had to work on my physique, try to look better each competition, but I knew what to expect each time, there was not much of a challenge.</span></div>
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<a href="http://3.bp.blogspot.com/-KBv9ZcSz4Ak/UZWlJL3sFmI/AAAAAAAATzc/QEgoJq24gUM/s1600/CC+2013+Awards.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://3.bp.blogspot.com/-KBv9ZcSz4Ak/UZWlJL3sFmI/AAAAAAAATzc/QEgoJq24gUM/s400/CC+2013+Awards.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">This was a big challenge, the posing (real posing, not just "model" turns"), flexing, a routine to music. And it's odd, but I moved up in the hierarchy! Not something I intended to do, it just happens I guess.</span></div>
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<span style="font-family: Verdana, sans-serif;">Bikini is at the bottom, then Figure, Women's Physique and then Bodybuilding. Many women look at each as a step up, you add more muscle and move up the ranks. Now not everyone wants to move up, I have no desire to be a Bodybuilder or as big as one, and many women have no desire to be a Physique competitor, but they all know how much more work it takes to get there, they respect that.</span></div>
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<span style="font-family: Verdana, sans-serif;">Some of the women, women I have known from previous competitions, would look at me in awe and ask how it felt to be a Physique Competitor! There are not many of us you know! Below are pictures of my class. Class "A" which is up to and including 5' 6". No age group. I felt very proud to have come in 3rd, especially considering I am old enough to be the mother of most of the gals I am standing next to! </span></div>
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<a href="http://4.bp.blogspot.com/-OSKhQ5w1pBo/UZWVbw4g1PI/AAAAAAAATyw/e1mL5KWgYFU/s1600/IMG_4994.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="http://4.bp.blogspot.com/-OSKhQ5w1pBo/UZWVbw4g1PI/AAAAAAAATyw/e1mL5KWgYFU/s400/IMG_4994.PNG" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Unlike Figure and Bikini, where they compare and also judge individually, they only line us up together, to compare us all, we never pose on our own, that is reserved for the posing routine at night, and it's purely for entertainment. </span><br />
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<span style="font-family: Verdana, sans-serif;">The mandatory poses are Front Double Biceps, Side Chest, Back Double Biceps, Side Triceps, and Ab/ Thigh. The head judge calls them out and we pose, it's hard, you need to be sure everything is flexed and showing at it's best, it takes a great deal of practice. I had fun as we would pose I could see the other gals out of the corner of my eye, and we would each flex harder and harder. </span></div>
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<span style="font-family: Verdana, sans-serif;"> You can see how much more muscle we all carry if you compared us to a Figure competitor. These gals here are ripped! (Oh! I'm one of them!)</span></div>
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<a href="http://4.bp.blogspot.com/-EQ4OnbvUvaM/UZWVeNtuwiI/AAAAAAAATy8/doCyPKTl_Sk/s1600/IMG_4997.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="http://4.bp.blogspot.com/-EQ4OnbvUvaM/UZWVeNtuwiI/AAAAAAAATy8/doCyPKTl_Sk/s400/IMG_4997.PNG" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">My absolute favorite part was my posing routine a the evening show. I had so much fun performing it. I had the music mixed by <a href="http://mastermindzproductions.com/" target="_blank">Mastermindz Productions</a> and the routine was choreographed by <a href="http://www.michellesmagicmorsels.com/" target="_blank">Michelle Brent</a>. Michelle has been a Bodybuilder for 26 years and she has a protein cookie business too! Both my music and routine were upbeat, fun, and entertaining. I am not overly fond of slow routines, but super fast would be hard to perform in a depleted state, so I think I had a happy medium.<br /><br />Here is a Youtube of my routine, crank up the music! (Email subscribers will need to navigate directly to the blog link at the top to view the video).</span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/FcdRo2sZRpE?feature=player_embedded' frameborder='0'></iframe></div>
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<span style="font-family: Verdana, sans-serif;">Here is a <a href="https://www.facebook.com/media/set/?set=a.578808382140363.1073741830.100000336183351&type=1&l=c443ef3e84" target="_blank"><span style="font-size: large;">link</span></a> to all my photos from my Facebook album. You do not need to have a Facebook account to view these. Click on the first picture to make them all larger and click on through. You will see my day as it progressed Sakura (in a red suit) is in many of them.</span><br />
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<span style="font-family: Verdana, sans-serif;">If you have any questions, ask away! I have so much to tell to recount the fabulous time I had with my friend Sakura and other women I met and interacted with along the way. I hope to find some time to write in the near future until then, enjoy the pictures! </span>Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com8Hayward, CA, USA37.6688205 -122.080796437.467602 -122.40351989999999 37.870039000000006 -121.7580729tag:blogger.com,1999:blog-2035549516914971363.post-1022148465167724062013-05-11T07:00:00.000-07:002013-05-11T07:00:00.644-07:00Competition Time<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">My competition day is here! I am happy to be at the end, while I love the preparation and anticipation, it is a lot of work, stress, and time. Like any goal in life that is important, the work achieving it is long, arduous and stressful.</span><br />
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<span style="font-family: Verdana, sans-serif;">These pictures were taken on Thursday, two days prior to the show. I started my dehydration process, but the days where my body will really make dramatic changes are Friday afternoon and Saturday as everything tightens up.</span><br />
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<span style="font-family: Verdana, sans-serif;">I am pleased that I weigh one pound more (Friday) than I did last year at the same time, I felt I was too lean and looked it. The guidelines in Physique do not call for super ripped, super lean like Bodybuilding, although there will certainly be competitors there who are. it will be interesting to see if they are the ones who place (meaning the judges won't follow the guidelines established by the NPC), or the less ripped ones will. Only time will tell!</span><br />
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<span style="font-family: Verdana, sans-serif;">I never lost all the fat in my face as I usually do, don't get me wrong it's still very lean but not gaunt as it was in the past. And my glutes, they still have ample padding, which is another odd thing. </span></div>
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<span style="font-family: Verdana, sans-serif;">I took Thursday and Friday off to pack, shop, cook, and rest. When you are heading into the show it is exhausting. You have reached saturation point, you are tired, truly fatigued, hungry, thirsty, and in need of coffee. Tuesday at work I had a caffeine withdrawal headache all day, so I took 400 mg of caffeine the following days to ease that. I am looking forward to a really hot, black cup of coffee on Sunday morning. I will get up before anyone else and have my coffee and some sourdough toast with melted sharp cheddar cheese. Or maybe cheesecake.</span></div>
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<span style="font-family: Verdana, sans-serif;">Cooper is home for the weekend, so he and David have boys-night Friday while I am in my hotel with Sakura. Then on Sunday, Mother's Day I will be home with the family again.</span></div>
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<span style="font-family: Verdana, sans-serif;">Friday afternoon I will be heading to the hotel and will get my spray tan, this is what makes all of the definition show in the muscles. Then Sakura and I will hang out and just talk and rest. Resting is important for a few days leading up as it reduces cortisol levels.</span></div>
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<span style="font-family: Verdana, sans-serif;">Thursday and Friday there was no training allowed (rest is needed) so I went into the gym at opening each day and practiced posing and my routine. It's amazing how tired all that flexing makes you!</span></div>
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<span style="font-family: Verdana, sans-serif;">Below is a video of my posing on Thursday. The body fat is in check, low yet not too low, I am not hard enough yet but the dehydration will take care of that, but I think I am on track.</span></div>
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<span style="font-family: Verdana, sans-serif;">Thursday I did a little baking. I made my traditional cheesecake that I eat Friday night and Saturday morning and I made some Paleo brownies. David tried them and said they were good, not super chocolaty and lighter, more cake like than usual. The flour is replaced with blanched almond flour and the sugar is replaced with fresh dates. </span></div>
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<span style="font-family: Verdana, sans-serif;">I dropped some brownies and cheesecake off for Roy about 12:30 on Friday and went home to finish packing and rest a bit before I head out.</span><br />
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<span style="font-family: Verdana, sans-serif;">Roy is coming to pre-judging to see me, so is one guy from work. David will be coming to finals and several of the guys from the gym will be there too.</span><br />
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<span style="font-family: Verdana, sans-serif;">No matter what happens, what the outcome is, I saw a quote today that sums it all up:</span><br />
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<span style="font-family: Verdana, sans-serif;">You see, I am already a champion.</span><br />
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<br />Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com6San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-67824380404412265092013-05-06T04:00:00.000-07:002013-05-06T04:00:06.967-07:00Feeling Confident<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">I have always marveled at how a woman's confidence level increases the more she lifts weights. And I do mean weights not cardio. You will see a dramatic difference in your body when you start on a weight lifting regime, you will not see the same thing with cardio. </span><br />
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<span style="font-family: Verdana, sans-serif;">I have seen it in many friends, I have seen it in myself. My "transformation" took place a very long tine ago. It wasn't overnight, it wasn't for an event, it was for....</span><br />
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<span style="font-family: Verdana, sans-serif;">LIFE</span></div>
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<span style="font-family: Verdana, sans-serif;">I was never super heavy, but I could be something more, something attractive, sexy, strong, fit and healthy. That's what I wanted, and that's what I got.</span></div>
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<span style="font-family: Verdana, sans-serif;">I have been watching my friend <a href="http://skbarrientos.blogspot.com/" target="_blank">Sakura</a> change, in such a short period of time. I say short because although it has been anything but short to her, the progress she has made in the last several months is amazing. She looks younger, happier, and more confident. You will see lots of pictures of the two of us, we will be almost inseparable at the competition. I will go on first, and she will go on later in the Figure division. But I will be watching like a mother hen, watching on the closed circuit TV in the pump up room, ready to hug her when she comes off stage.</span></div>
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<span style="font-family: Verdana, sans-serif;">My friend "R" from Courtside just emailed me to wish me luck at the competition. She and I don't see each other much any longer since I changed gyms, we both work full time, have families and very busy lives. But when we first met, she had just recently started training and we became fast friends talking about our diets and food all the time. She made an amazing transformation, people even started asking her if she was going to start competing! Today she told me she is ready to take the test to become a Certified Personal Trainer! </span></div>
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<span style="font-family: Verdana, sans-serif;">I speak to women all the time who want to make changes in the right direction, and they all feel somewhat lost at first, unsure of what to do, who to turn to. It can be very overwhelming indeed. Everyone is an expert right? So they ask me. </span></div>
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<span style="font-family: Verdana, sans-serif;">Even some men at the gym will ask me about diet and training. The interesting thing to me is this, the men all seem to understand very quickly that it's the diet that will make or break you; it's the women who think it's the training. </span></div>
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<span style="font-family: Verdana, sans-serif;">The men lift in the gym, although many don't necessarily lift properly or heavy enough, but they are there lifting, so they get it. They know that if they cleaned up their diet, they will get ripped.</span></div>
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<span style="font-family: Verdana, sans-serif;">Most women seem to focus on cardio, they think they are eating healthy and all they need to do is a whole lot of cardio and avoid weights. They seem to think that lifting weights makes you big and bulky. I lift weights as heavy as I possibly can, and while some people might say I am big, I am certainly not bulky. I am lean as can be.<br /><br />I encourage you to seek out anyone who looks the way you want to, make friends, get to know them. They will not always have time to give you everything you need to succeed, but remember that each bit of knowledge is that much more than you had previously. </span></div>
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<span style="font-family: Verdana, sans-serif;">So many people have connected with me through my blog, I often wonder how they are doing, how is the program going. Some email me frequently, and others pop in with updates every few months or so. I do like hearing how it's going. </span></div>
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<span style="font-family: Verdana, sans-serif;">Confidence comes when you feel good about yourself, when you feel successful and happy. If you lack confidence in yourself, go out and get some! Seek out a trainer who has like minded goals, someone positive to help you. Hire a Nutritionist, it's not a life time commitment, it can be a few sessions just as I had. Join a gym, start slowly, then proceed with gusto! Join a group, I once belonged to a marathon training group called San Jose Fit, we ran together almost everyday, I really got to know my running team and looked forward to it every time we met.</span></div>
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<span style="font-family: Verdana, sans-serif;">Read, read, read! I have more books on training an nutrition that you can imagine. I go back to them over and over again.</span></div>
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<span style="font-family: Verdana, sans-serif;">Visualize yourself as the physical being you want to be, believe in yourself.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” </b></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">― <span class="s2">Mahatma Gandhi</span></span></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span>Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com4San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-90359797637346711682013-04-30T04:00:00.000-07:002013-04-30T07:41:47.187-07:00Supporting Fellow Competitors<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">I have noticed that things can get ugly in the world of competitions. I am not quite sure why I never felt this way before, but I am seeing a lot more of the sides of things that I don't particularly care for. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I remember when I first started, I was given this advice for backstage: "Keep your headphones in, just sit, listen to some music and chill. They can get catty".</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I didn't take that advice, because I was too nervous, too anxious, too wound up. I ended up talking to many different women, some I have developed lasting friendships with.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I never really noticed it too much before, although there was always a "group" that would hang out together, and they would all stare at anyone they thought might be competition to them, but I never paid attention, they could be in their own "small" world as far as I was concerned. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I have always sought the friendship of fellow competitors even though we are competing against each other, it really doesn't matter, because everything depends on me. On how I look, how I have trained and dieted, how I present myself at the competition. Ultimately there will always be someone who places better than me. I have been in competitions where one gal placed ahead of me, and the next year I placed ahead of her. It's very fluid and all of our life's events will mold our look for that one day.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I think that we should all encourage each other, support each other and offer help where we can. Really, it's "us" against the rest of the world isn't it? And it's a lot easier when you have someone on your side to commiserate with. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">Recently I saw a fellow competitor say something very negative about another competitor on Facebook. I was shocked, how could she do that? </span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I realized that I look at the competitions differently than she does. I look at it as competing against myself, to be better each time, to be better than I was before, to be better than ever. She looks at it to win, pure and simple, and at any cost.</span><span style="font-family: Verdana, sans-serif;"><br /> </span><br />
<span style="font-family: Verdana, sans-serif;">I think their motivation for competing will tell all. I compete because I train. I train hard and I want a way to showcase all of my hard work and effort, someplace outside of the gym. Training is my passion.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">Many people train only to compete, the training is not their love, but the result is. They don't enjoy training, would prefer to do other things, complain about it and the diet all the time and if they could compete without training, that's probably what they would do.</span><br />
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<span style="font-family: Verdana, sans-serif;">Of course, placing above someone else, and winning is fantastic, it makes all the hard work a bit easier to accept. But not placing does not mean I have failed. I was still the best I could be at that time. I still have the knowledge that I look absolutely stunning, ripped, healthy, fit and amazing and am very proud of it. I work hard everyday to maintain this, and no plastic trophy (or lack of) is really going to change anything about that.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">If I had ever gone into a competition and hadn't prepped my very hardest, that may change the way I feel about it all, but I have never done that. My attitude has changed a bit about them all, I know that. I think I am more easy going, less stressed, less worried about it all, but that doesn't mean I am not busting my butt day in and day out still. I am just doing it without all the whining and complaining! I am still doing everything I should be to create the physique that I want, and hopefully, that the judges want too.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">But my own interests are most important, that's why I decided to go into Physique. The Figure look was becoming softer, more feminine, less muscular. Although I do not want to look like a Bodybuilder, I also decided that I wanted more than the Figure competitor look, I wanted more muscle and to be leaner. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I do it for myself. I also do it for the interaction and wonderful people I meet. I have developed many friendships with women I have met at competitions, or because of competitions. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I love helping others reach their potential, or at least believe that they can. I want to surround myself with happy, successful, beautiful friends who are proud of their accomplishments. I don't want to be standing on an island, alone holding my plastic trophy. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">It's all winding down, or winding up! I guess it all depends on how you look at it! I feel like I have gotten a second wind, I have a new found energy that had been lacking for several weeks. I am sure it's the strain of the diet, the two a day training, the constant wondering about how I am doing, how am I looking now? Am I getting too old for this? (NEVER!!) ha ha ha </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">It's 11 days till my competition, I am looking forward to some good, quality food. Once a day at the gym, and mostly, training just for the fun of it! Roy, if you are reading, I want to push the sled! Or use the battle ropes. Chains, oh we did that, and they were hard, but I will have more calories soon, I will have more energy. Hmmmm, the heavy bag is gone, maybe we should just spar? </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I know going into it that I will meet many new faces, some I will connect with and continue the friendship, others I may only see again at another competition. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I know going out of it that I will be stronger, have more confidence, feel accomplishment and quite a bit of happiness. The feeling of sticking through something so demanding and strenuous, something that has a definite ending date, a final chapter, is difficult to describe. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">And then, then the cooking and recipes shall begin!</span><br />
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<span style="font-family: Verdana, sans-serif;">Yes, I am still here! Busy, busy, busy! When I post this it will really be only two weeks from my competition, but I just got around to doing this. It's been a fast and furious few months in preparation of my first Women's Physique competition, I almost feel like it's my very first show, but it's not, I should be calm and collected, but the thought of this new REAL posing and a dance/posing routine to music is starting to make me a bit anxious. </span></div>
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<span style="font-family: Verdana, sans-serif;">I spend as much time as possible practicing my posing, videoing it and critiquing myself. There is always room for improvement. Luckily I have some awesome people nudging me along and checking in now and again. It's exciting that my friend <a href="http://skbarrientos.blogspot.com/2013/04/3-weeks.html" target="_blank">Sakura Barrientos</a> and I will be sharing a room the night before. We have our tans scheduled together and we can talk and laugh all evening long. Usually I am all by myself, posting pictures on Facebook of my cheesecake that I am eating, which drives all the other competitors absolutely crazy! I get lean, super lean and that's my "secret" to filling out the night before. That along with a huge baked potato and steak. Then I eat the same thing in the morning. The fun is just about to begin.....</span></div>
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<span style="font-family: Verdana, sans-serif;">I have maintained my weight higher than usual on purpose. In these pictures I am 124 pounds, but as I write this I am at 122 and have been for almost a week. I will drop only a little bit more and hopefully, will look perfect once I dehydrate. That will make the skin tight and hard looking, it already looks thin. In fact, Wednesday night as I sat attempting to breathe (after Roy had me doing squats with a whopping 162 1/2 pounds!!!!), he looked at me and said "Your skin on your arms and chest is paper thin" yes, it looks white, translucent, delicate and....thin now. The only part left is the abs and upper hip area a bit, but it will go shortly.</span></div>
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<span style="font-family: Verdana, sans-serif;">I have not curtailed my lifting, at least not intentionally. No weights have been lowered, but Thursday at 5:00 a.m. as I trained hamstrings and lower back on my own, I felt so fatigued, that at times I wanted to crumple to the ground and just cry.</span></div>
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<span style="font-family: Verdana, sans-serif;">Then I thought of my dad who has been struggling with real fatigue, brought on by his <a href="http://en.wikipedia.org/wiki/Acute_myeloid_leukemia" target="_blank">Acute Myeloid Leukemia</a> (bone marrow cancer). His will not go away when he rests or eats a cheeseburger, mine will. It made me cry a bit thinking how selfish I was being and reminded myself that I hate whiners. I pushed on and finished my training, at the dictated reps and weights. I know I was making a lot of noise as I performed set after set of back extensions on the Glute Ham Raise, while holding a 50 pound dumbbell to my chest, people were looking, but I didn't care, I never do.</span></div>
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<span style="font-family: Verdana, sans-serif;">I have been training two, and sometimes (often) three times a day. I don't do a long bout of cardio, the 20 minutes on the stairmill or treadmill has turned to 30 minutes. Then the stairs at work, usually 3 times a week, but not for long, I don't have the energy to run up and down, and jump rope for more than 20 minutes.</span></div>
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<span style="font-family: Verdana, sans-serif;">So any free time I have is spent grocery shopping, preparing food, eating or sleeping. That's about it. </span></div>
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<span style="font-family: Verdana, sans-serif;">And there is the lifting, the part I love, every single day, sometimes twice a day just to fit it all in. My shoulder training has changed a bit and I have added in cables to round everything out. So on Tuesdays I have to go back to the gym after work to finish up shoulders. Then on Fridays after I train shoulders with Roy, I eat and make sure I have fuel, then it's back into Gold's to finish on my own. It's not a good idea to train for a long extended period of time, just like fasted cardio - you are just making your muscle eat itself all up!</span></div>
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<span style="font-family: Verdana, sans-serif;">My suit bottoms should be back to me Saturday, so Sunday I have to take some video of myself posing in my suit. It does make a difference and I haven't had it this whole time, so I am only guessing how I will look. I sent it back to Celeste Harsa of <a href="http://www.suitsbyceleste.com/index-2.html" target="_blank">Suits by Celeste</a> who made my suit for me because....my glutes have changed. They have gotten bigger (this is a good thing) and more muscular, so when I lost bodyfat they pretty much stayed bigger than usual. My suit did not care for that, it wanted to be a permanent wedgie and those are forbidden in the rules! The funny thing is, most of the suits look like wedgies anyway!</span></div>
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<span style="font-family: Verdana, sans-serif;">So I have been wearing some "boyshort" undies when I pose. It doesn't seem to bother anyone and allows me to see my body better.</span></div>
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<span style="font-family: Verdana, sans-serif;">I am also very fortunate to belong to a gym where so many people support me. It's almost all men, there are very few gals at the gym (who lift) first thing in the morning. But they're all encouraging, tell me how great I look, offer advice and are generally fun guys to be around. </span></div>
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<span style="font-family: Verdana, sans-serif;">Below is a video of my posing, if you are an email subscriber you will need to click on the blog link at the top to go directly to the blog to view this (that means you dad!)</span></div>
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<br />Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com2San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-11529297406809309082013-04-22T04:00:00.000-07:002013-04-22T04:00:11.320-07:00Training Motivation<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">Nobody can go back and start a new beginning, but anyone can start today and make a new ending.</span></div>
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<span style="font-family: Verdana, sans-serif;">~ Maria Robinson</span></div>
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<span style="font-family: Verdana, sans-serif;">The future has many names: For the weak, it means the unattainable. For the fearful, it means the unknown. For the courageous, it means opportunity.</span><br />
<span style="font-family: Verdana, sans-serif;">~ Victor Hugo</span></div>
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<span style="font-family: Verdana, sans-serif;">For success, attitude is equally as important as ability. </span></div>
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<span style="font-family: Verdana, sans-serif;">~ Harry F. Banks</span></div>
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<span style="font-family: Verdana, sans-serif;">The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.</span></div>
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<span style="font-family: Verdana, sans-serif;">~ Napoleon Hill</span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">Losers live in the past. Winners learn from the past and enjoy working in the present toward the future. </span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Denis Waitley</span></span></div>
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<span style="font-family: Verdana, sans-serif;">"Experience has taught me that there is one chief reason why some people succeed and others fail. The difference is not one of knowing, but of doing. The successful man is not so superior in ability as in action. So far as success can be reduced to a formula, it consists of this: doing what you know you should do."</span></div>
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<span style="font-family: Verdana, sans-serif;"><i>~ </i>Roger Babson</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Happiness is when what you think, what you say, and what you do are in harmony.</b></span></div>
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<span style="font-family: Verdana, sans-serif;">~ Mahatma Gandhi</span></div>
Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com0San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-47884464323452731412013-04-15T04:00:00.000-07:002013-04-15T04:00:19.310-07:00Training Motivation<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">"Our entire life consists ultimately in accepting ourselves as we are."</span></div>
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<span style="font-family: Verdana, sans-serif;">~ Jean Anouilh</span></div>
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<span style="font-family: Verdana, sans-serif;">"Great minds have purposes; others have wishes."</span></div>
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<span style="font-family: Verdana, sans-serif;">~ Washington Irving</span></div>
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<span style="font-family: Verdana, sans-serif;">"Next to trying and winning, the best thing is trying and failing."</span></div>
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<span style="font-family: Verdana, sans-serif;">~ Lucy Maud Montgomery</span></div>
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<span style="font-family: Verdana, sans-serif;">"It is a sign of strength, not of weakness, to admit that you don't </span></div>
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<span style="font-family: Verdana, sans-serif;">know all the answers."</span></div>
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<span style="font-family: Verdana, sans-serif;">~ John P. Loughrane</span></div>
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<span style="font-family: Verdana, sans-serif;">"Water is fluid, soft, and yielding. But water will wear away rock, which </span></div>
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<span style="font-family: Verdana, sans-serif;">is rigid and cannot yield. As a rule, whatever is fluid, soft, and yielding </span></div>
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<span style="font-family: Verdana, sans-serif;">will overcome whatever is rigid and hard. This is another paradox: </span></div>
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<span style="font-family: Verdana, sans-serif;">what is soft is strong"</span></div>
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<span style="font-family: Verdana, sans-serif;">~ Lao-Tzu</span></div>
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<span style="font-family: Verdana, sans-serif;">"Success is a lousy teacher. It seduces smart people into thinking they </span></div>
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<span style="font-family: Verdana, sans-serif;">can't lose."</span></div>
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<span style="font-family: Verdana, sans-serif;"><i>~</i> Bill Gates</span></div>
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<span style="font-family: Verdana, sans-serif;">"I have learned, that if one advances confidently in the direction of his </span></div>
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<span style="font-family: Verdana, sans-serif;">dreams, and endeavors to live the life he has imagined, he will meet </span></div>
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<span style="font-family: Verdana, sans-serif;">with a success unexpected in common hours."</span></div>
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<span style="font-family: Verdana, sans-serif;"><i>~ </i>Henry Thoreau</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>"Better to live one year as a tiger, then a hundred as sheep."</b></span></div>
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<span style="font-family: Verdana, sans-serif;"><i>~ </i>Madonna Ciccone</span></div>
Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com0San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-65763583059167389722013-04-11T04:00:00.000-07:002013-04-11T04:47:58.266-07:00A Woman Belongs In The Weight Room<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">A lot has been going on in my life. I am sure everyone has just as much going on in their lives as I do, but we all handle it differently don't we? I think as I get closer to a competition, my focus becomes laser sharp, I concentrate on the task at hand and I start operating on auto pilot. I pretty much do one thing and one thing alone, I have to.</span></div>
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<span style="font-family: Verdana, sans-serif;">I have so much to do because I am training twice a day, every day. That means every single morning I am at the gym when it opens (5am on weekdays, 6am on weekends). Then two weeknights a week I train with Roy, and on Fridays at noon. The other weeknights I am on my treadmill at home or back at Gold's to train shoulders, or do some cardio, and on weekend afternoons I schlep back to the gym for posing, routine practice and cardio.</span></div>
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<span style="font-family: Verdana, sans-serif;">Weekends are jam packed with food shopping, cooking, weighing and packaging. And then since you cannot cook all the food for a week, it gets done again in the middle of the week.</span></div>
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<span style="font-family: Verdana, sans-serif;">All my supplements need to be re-stocked into the daily containers for the week, I have five different ones, pre training, post, lunch, dinner, bed. </span></div>
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<span style="font-family: Verdana, sans-serif;">And don't forget that little thing that seems to suck up most of my time, it's called a full time job. Yes indeed, a lot of people do all this, don't have a job and still say they don't have enough time!</span></div>
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<span style="font-family: Verdana, sans-serif;">It's almost like having a child again. The "thing" needs constant attention. But just like a child, I love it. Absolutely love it!</span></div>
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<span style="font-family: Verdana;">I thought that after my son left home I would have so much extra time, and somehow I seem to fill it right up! Just gotta figure out how to get out of working full time and then I would have enough time in my day! </span></div>
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<span style="font-family: Verdana, sans-serif;">I feel so at home in the gym, especially this one, Gold's in Campbell. It's big and open, huge high ceilings, lots of old equipment and all the free weights and benches I could possibly want. There are three cable crossovers, two dual cables, a Glute Ham Raise and five squat racks; five! The only thing it is missing is a sled and a full set of kettlebells. I know so many of the people by name and they are all welcoming, encouraging and fun to joke with. </span></div>
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<span style="font-family: Verdana;">I love when some of the guys will come up to me and say things like "You didn't look like this a while ago, what's going on?!" Then I have to explain the competitions and "the process", and it all starts clicking in their heads why I am so intense in the gym, I am on a mission.</span></div>
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<span style="font-family: Verdana, sans-serif;">People ask "how can you do that?" or "How do you find the time?" and my thought is how can I not? I believe we all find the time to do what we really want in life, we MAKE the time.</span><br />
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<span style="font-family: Verdana;">It's my passion in life. I have found it and I am lucky.</span><br />
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<span style="font-family: Verdana, sans-serif;">My body starts changing considerably the last few weeks. These were taken on Saturday, April 6, 2013, 5 weeks from the competition. The body fat has really dropped quite a bit, and I don't have much more to lose, maybe one pound at most. I never really had much to lose anyway, but a small amount makes a huge difference on a small person.</span><br />
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<span style="font-family: Verdana, sans-serif;">I had hydrostatic testing done again, the day these pictures were taken. I am at 7.1% which means I have lost a pound of bodyfat and I actually gained 1/2 pound of lean mass. This is great news as it is so easy to lose muscle when dieting, it's actually my biggest fear. I have a whopping 8.85 pounds of fat on my entire body. I like to concentrate on the lean mass though, I am almost all muscle, 117.15 pounds of it.</span><br />
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<span style="font-family: Verdana, sans-serif;">My training has changed a bit now, I am doing higher reps with lower weights, targeting the shoulders. Everything else is about the same, it's just rounding out the shoulder area so I actually have to split my training into two workouts each of the two days I train them. I cannot fit it all in at once, and it is not good to work that long without rest and fuell anyway, so Tuesdays I do half the workout before work, then back to the gym after work to do the rest. Fridays I train shoulders with Roy, then eat and head back to my gym to finish off with the cables on my own again.</span><br />
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<span style="font-family: Verdana, sans-serif;">I have had some feedback from Michelle Brent, IFBB Pro about my posing and have made changes, she has been a great help. Below is a video of the latest mandatory poses, and we chatted again after she saw this about a few tweaks I will be incorporating.</span><br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/S2RM2WOy-g4?feature=player_embedded' frameborder='0'></iframe></div>
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<span style="font-family: Verdana;">I have a few pangs of anxiety here and there, but for the most part I am excited and looking forward to the event, to the day where I finally get to see my finished product, have fun with all the friends who will be competing along side me and then celebrate with friends and family afterward.</span><br />
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<span style="font-family: Verdana;">Moving into the Physique division has been an exciting change for me. I prefer more muscle and less bodyfat than what a Figure competitior carries, it suits me as a person. I like how I look.</span><br />
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<span style="font-family: Verdana;">Having attainable goals are often something people only have in their work lives, and few people actually have measurable goals established in their personal lives. I find that by have goals like this for myself, I have a better sense of direction, purpose and fulfillment in my life. </span><br />
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<span style="font-family: Verdana;">Not everyone needs to compete, it's a difficult process to go through and it's not for the thin skinned or whiners, but for those looking for an amazing way to interact with a lot of other like minded people who have a passion for training, it's a great way to prove to yourself just how wonderful you really are. </span><br />
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<span style="font-family: Verdana;">Train hard!</span><br />
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<br />Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com0San Jose, CA 95124, USA37.2583724 -121.9188659999999837.1572659 -122.08022749999998 37.3594789 -121.75750449999998tag:blogger.com,1999:blog-2035549516914971363.post-45231804671448060382013-04-08T04:00:00.000-07:002013-04-08T04:00:16.886-07:00Training Motivation<div class="separator" style="clear: both; text-align: center;">
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<span class="s1"><span style="font-family: Verdana, sans-serif;">No power in society, no hardship in your condition can depress you, keep you down, in knowledge, power, virtue, influence, but by your own consent.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ William Ellery Channing</span></span></div>
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<span style="font-family: Verdana, sans-serif;">I used to spend so much time reacting and responding to everyone else that my life had no direction. Other people’s lives, problems, and wants set the course for my life. Once I realized it was okay for me to think about and identify what I wanted, remarkable things began to take place in my life.</span></div>
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<span style="font-family: Verdana, sans-serif;">~ Melody Beattie</span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">The chains of habit are generally too small to be felt until they are too strong to be broken.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Samuel Johnson </span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">Procrastination is, hands down, our favorite form of self-sabotage. </span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Alyce P. Cornyn-Selby</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">If you get up one more time than you fall you will make it through.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Chinese Proverb </span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">If you are not getting as much from life as you want to, then examine the state of your enthusiasm.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Norman Vincent Peale</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">There is nothing in your destiny, nothing in your future that you cannot accomplish.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Larry King </span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;"><b>We live in deeds, not years: In thoughts not breaths; In feelings, not in figures on a dial. We should count time by heart throbs. He most lives Who thinks most, feels the noblest, acts the best.</b></span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Aristotle</span></span></div>
Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com0San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-33430310292358820532013-04-01T04:00:00.000-07:002013-04-01T04:48:43.545-07:00Motivation<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;">It’s surprising how many persons go through life without ever recognizing that their feelings toward other people are largely determined by their feelings toward themselves, and if you’re not comfortable within yourself, you can’t be comfortable with others.</span></div>
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<span style="font-family: Verdana, sans-serif;">~Sydney J. Harris</span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">Reach high, for stars lie hidden in your soul. Dream deep, for every dream precedes the goal.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Pamela Vaull Starr </span></span></div>
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<span style="font-family: Verdana, sans-serif;">I am in competition with no one. I run my own race. I have no desire to play the game of being better than anyone, in any way, shape or form. I just aim to improve, to be better that I was before. That’s me and I am free.</span></div>
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<span style="font-family: Verdana, sans-serif;">~ Unknown</span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">Just don't give up trying to do what you really want to do. Where there is love and inspiration, I don't think you can go wrong.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Ella Fitzgerald </span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">The distance between insanity and genius is measured only by success.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Bruce Feirstein</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">Your life will be no better than the plans you make and the action you take. You are the architect and builder of your own life, fortune, destiny.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Alfred A. Montapert </span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">Only one thing has to change for us to know happiness in our lives:</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">where we focus our attention.</span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Greg Anderson </span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;"><b>As for the future, your task is not to foresee it, but to enable it.</b></span></span></div>
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<span class="s1"><span style="font-family: Verdana, sans-serif;">~ Antoine de Saint-Exupery</span></span></div>
Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com2San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-70789655373442504312013-03-28T04:00:00.000-07:002013-03-28T07:38:54.322-07:00Feed Me Fit <span style="font-size: small;"></span><br />
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<span style="font-family: Verdana, sans-serif;">Food makes you feel good doesn't it? Food is one of the greatest needs for all humans; according to <a href="http://en.wikipedia.org/wiki/Maslow's_hierarchy_of_needs" target="_blank">Maslow's Hierarchy of Needs</a>, so that we can reach a higher state, if you do not have food you really cannot even think about doing anything else. Food just makes you feel good inside and out. If we are just talking basics needs, you don't need much, <a href="http://readyin5weeks.blogspot.com/2010/12/prison-loaf.html" target="_blank">Prison Loaf</a> will do (yes I made it).</span></div>
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<span style="font-family: Verdana, sans-serif;">But we all want more, we want healthy food that is easy and quick to prepare and that tastes great. It's not all that easy for some people though. Then for those of us who want to get</span><span style="font-family: Verdana, sans-serif; text-align: center;"> lean and ripped, or even just lean, it's a whole different ballgame.</span></div>
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<span style="font-size: small;"><span style="font-family: Verdana, sans-serif;">You need to eat the right foods, healthy choices, feed the magnificent machine called "your body" what it needs to function properly. That doesn’t mean bland and boring food and it doesn’t mean the same old thing over and over.</span></span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">Maggie Shih of <a href="http://www.feedmefitmeals.com/" target="_blank">Feed Me Fit</a> spent two hours in my kitchen on Sunday and made three very simple, healthy and incredibly tasty dishes. Dishes that I can make, you can make, and everyone would eat and not know how healthy they were, seriously. I wrote about her previously, you should <a href="http://readyin5weeks.blogspot.com/2013/03/abs-are-made-in-kitchen-feed-me-fit.html" target="_blank">read that post first</a> if you have not yet read it.</span></div>
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<span style="font-family: Verdana, sans-serif;">No salt was used, very little oil (olive oil spray) and no refined starches. </span></div>
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<span style="font-family: Verdana, sans-serif;">We met in the same way I meet so many people, I emailed a complete stranger! That’s how I have made connections with so many wonderful people in my life, and how I even found my favorite vacation destination in Mexico- 16 years ago, <a href="http://www.edenmex.com/" target="_blank">Hacienda Eden</a> (I still go back every year).</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I was searching for a gift for Roy, his birthday is coming up and cooking lessons might be in order! Maggie is a Certified Fitness Chef. She spends most of her time at her customer’s homes preparing food, typically in advance so they can pop it in the refrigerator or the freezer, or both. She will even shop for the food too if that’s requested. In addition, she offers cooking classes for individuals or small groups for those who want to learn to do it on their own.</span></div>
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<span style="font-family: Verdana, sans-serif;">Maggie knew I am prepping for a competition so my food had to be light and low calorie, but she wanted to show me some other dishes too, so we had a range of things on Sunday.</span></div>
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<span style="font-family: Verdana, sans-serif;">She pulled up in her car and toted all her things effortlessly into my kitchen and made herself right at home, she was comfortable in the kitchen, I could tell. I have a big kitchen, actually my favorite room in the house and there is lots of room to move around.</span></div>
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<span style="font-family: Verdana, sans-serif;">She started with an egg dish "egg in a ring" and it was so simple yet wonderful; I cannot believe I never thought of it! </span></div>
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<span style="font-family: Verdana, sans-serif; text-align: start;">Yellow bell pepper, egg and seasonings (no salt) and a few slices of avocado. </span></div>
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<span style="font-family: Verdana, sans-serif; text-align: start;">We asked David to be a taster and he ate half (I ate the other).</span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">Next Maggie moved on to a staple on my diet, <a href="http://en.wikipedia.org/wiki/Tilapia" target="_blank">tilapia</a>. I eat tilapia almost every day; it is a mild, firm white fish, inexpensive and plentiful. It takes on the flavors of anything you season or cook it with, so it is versatile. Most tilapia is farmed; you will not find "wild" tilapia around here. I caution you to check the origin of your tilapia and try to only buy that farmed in the USA, with South America being a second choice. Tilapia raised in Taiwan and China will be raised in water where there is no lead control, the groundwater is polluted and the fish are too. (Did you know that’s why we started selling unleaded gasoline? The lead in the gas was causing birth defects in our children! They don’t worry about the lead in China unfortunately); in addition, the feed used and the cleanliness of the pens are questionable in these countries, your health is not worth the few cents savings the cheap and muddy tasting fish you will be eating. If you buy it at a market where it is laid out on a tray and not in a package, just ask where it is from, by law they must have tags showing the origin of all fish.</span><br />
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<span style="font-family: Verdana, sans-serif;">The dilled tilapia was moist and flavorful, I get so used to baking a big tray of it that I forget that my healthy food can also be wonderfully flavorful and moist, if I just put a few more minutes into it. Maggie served kale on the side, seasoned with garlic powder, yum! Here again I caution you about the origin of your kale, it is #11 on the top 15 fruits and vegetables that have extreme pesticide usage- meaning that it is one of the foods you MUST buy organic! </span></div>
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">David bravely took a bit of the tilapia, he isn’t a fan at all, but he actually liked it. </span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">After Maggie left we talked and he said "No offense, but her food just doesn’t taste like your bland diet food, I mean it has flavor."….right, well it did and he was right, but when I am cranking out my food, in between working a full time job, training 7 days a week, and most of them twice a day, it does take a bit of the "joy" out of cooking and trying to make it all more palatable. I eat for fuel right now. I am a machine!</span><br />
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<span style="font-family: Verdana, sans-serif;">The last dish was stupendous, but not something I would eat on a competition diet. Off the diet- sure I would, so now I just had a few bites and left the rest to David. I took half of it to Roy too; he had it for dinner on Monday night!</span></div>
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<span style="font-family: Verdana, sans-serif;">A smoky bacon loaded sweet potato! A paleo dish (for those who follow that diet), that can be enjoyed by anyone. </span><br />
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<span style="font-family: Verdana, sans-serif;">The "chili" was made with bacon, ground turkey, and vegetables. I am not a real bacon fan, I have a hard time moving past the copious amounts of fat in it, but this was good, really good! Maggie said you can easily cut most of the fat out too!</span></div>
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<span style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;"><br /></span></span><span style="font-family: Verdana, sans-serif;">David tried the loaded potato, and he tried it again. He loved it. It was time for me to eat, and I had several bites of the dishes Maggie cooked, but I am lean and ready early, so I can stand some extra calories right now, in fact I dropped too low and panicked a bit, so I was ready for a full meal.</span><br />
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<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">As she packed up and I walked her to the car, she said "eat the tilapia!" I ate the whole thing and the kale (I love kale and eat it several times a week).</span></div>
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<span style="font-family: Verdana, sans-serif;">I came in to find that David had devoured the potato and topping…almost, he didn’t eat all the sweet potato and since I needed some starch, I ate it! </span></div>
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<span style="font-family: Verdana, sans-serif;">I packaged up the rest of the "chili" that was in the pot and set half aside for David and the other half to take to Roy. </span><br />
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<span style="font-family: Verdana, sans-serif;">I left the house right after Maggie did, so I could head back to Gold’s Gym, I was off for round two of cardio and posing. When I came home, I would start cooking my food, more tilapia, sweet potatoes, chicken and vegetables. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">I know first hand, that when people start a new fitness regime, the area that causes them the most stress, and will usually make them fall short of reaching their goal, is the food prep. They usually have no idea what to prepare, how to prepare it, how to make it taste good and they usually don't have the hours and hours it takes every week to do it. I spend several hours a couple times a week just making my food since I eat 6 times a day! </span><br />
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<span style="font-family: Verdana, sans-serif;"><b>You cannot out-train a bad diet. </b></span></div>
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<span style="font-family: Verdana, sans-serif;">When I returned home for the gym, there was a house full of guests, all sitting in the backyard having wine and pizza (a Sunday ritual around here now), Virginia came into the kitchen and said David was raving about "some egg McMuffin with no muffin". He told her how good it was and didn’t taste anything like "Kristy’s diet food"…..hmmm I think he was talking about the "egg in a ring"</span></div>
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<span style="font-family: Verdana, sans-serif;"><a href="http://feedmefitmeals.com/Contact.html" target="_blank">Contact Maggie</a> at <a href="http://www.feedmefitmeals.com/" target="_blank">Feed Me Fit</a> if you are interested in food prep or cooking classes, she says some people get a group of friends together at their home, and they all split the cost of the cooking class. Then, if you like, she can prepare meals for a week or so just until you get an idea of proportion and dishes and then she sets you free to experiment on your own.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">She also has a <a href="http://www.facebook.com/FeedMeFit" target="_blank">Facebook Page</a> where you can stay connected, learn about special events and check out her dishes. </span></div>
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<span style="font-family: Verdana, sans-serif;">All opinions expressed are mine alone. I have not received remuneration for this post or content. </span><br />
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Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com0San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998tag:blogger.com,1999:blog-2035549516914971363.post-1462399266699640002013-03-25T04:00:00.000-07:002013-03-25T04:00:02.648-07:00Motivation<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Verdana, sans-serif;"><span class="s1">"Happiness</span> is the result of my decision to be happy. There is no way to happiness, happiness is the way. In other words, happiness is a feeling I tap into, not an outcome of events. I can be happy without changing anything in my life except my relationship to my own thinking. I decide to be happy and commit myself to making happiness my state of mind, rather than relying on </span></div>
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<span style="font-family: Verdana, sans-serif;">a set of circumstances to do it for me." </span></div>
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<span style="font-family: Verdana, sans-serif;"><i>~Richard Carlson</i></span></div>
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<span style="font-family: Verdana, sans-serif;">"You are free to experience life negatively or positively, and the choice you make determines whether you are at cause, or at effect, of the life you are living."</span><br />
<i style="font-family: Verdana, sans-serif;">~Marianne Williamson</i><br />
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<span style="font-family: Verdana, sans-serif;">“People love others not for who they are but for how they make them feel”</span></div>
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<span class="s2"><span style="font-family: Verdana, sans-serif;"> ~<span class="s3">Irwin Federman</span></span></span></div>
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<span style="font-family: Verdana, sans-serif;">"The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins."</span></div>
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<span style="font-family: Verdana, sans-serif;">~</span><i style="font-family: Verdana, sans-serif;">Bob Moawad</i></div>
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<span style="font-family: Verdana, sans-serif;">“Don't rely on someone else for your happiness and self worth. Only you can</span><span style="font-family: Verdana, sans-serif;"> </span></div>
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<span style="font-family: Verdana, sans-serif;">be responsible for that. If you can't love and respect yourself - no one else </span></div>
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<span style="font-family: Verdana, sans-serif;">will be able to make that happen. Accept who you are - completely; the good </span></div>
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<span style="font-family: Verdana, sans-serif;">and the bad - and make changes as YOU see fit - not because you think </span></div>
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<span style="font-family: Verdana, sans-serif;">someone else wants you to be different.”</span></div>
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<span style="font-family: Verdana, sans-serif;">~Stacey Charter</span></div>
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<span style="font-family: Verdana, sans-serif;">"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful."</span></div>
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<span style="font-family: Verdana, sans-serif;">~</span><i style="font-family: Verdana, sans-serif;">Albert Schweitzer</i></div>
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<span class="s3"><span style="font-family: Verdana, sans-serif;">“You just have to do your own thing, no matter what anyone says. It's your life.”</span></span></div>
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<span style="font-family: Verdana, sans-serif;"><span class="s2"> ~</span><span class="s3">Ethan Embry</span> </span></div>
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<span style="font-family: Verdana, sans-serif;">"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them."</span></div>
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<span style="font-family: Verdana, sans-serif;">~<i>George Bernard Shaw</i></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><b>"Above all, to thine own self be true."</b></span></div>
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<span style="font-family: Verdana, sans-serif;"><i>~William Shakespeare</i></span></div>
Ready in 5 Weekshttp://www.blogger.com/profile/00914521013407550834noreply@blogger.com1San Jose, CA, USA37.3393857 -121.8949554999999836.9351767 -122.54040249999998 37.7435947 -121.24950849999998