Competing!

I have decided to jump on the Competition band wagon.  It has been something that has always been in the back of my mind.  Since I have been into fitness for quite some time now, I need something to work towards and be excited about; competing in Figure is it!  I have a lot of work to do, as well as a lot of learning that must take place, but I am stoked! 

Being fit and looking your best has many benefits...socially, emotionally, sexually, physically, etc.  It has always been a dream of mine to compete and see how fit I can become.  I think that this competition coming in 2012 is a way for me to set my goals and have a deadline that I have to meet.

I'm not looking to take home the 1st place trophy, not that that wouldn't be totally awesome.  I am doing this for myself.  To give me a reason to workout more and eat healthier, not that there aren't several other reasons.  But if I am going to get up on stage in front of judges and a crowd specifically to be judge on my body; that is reason enough. 

Currently I am researching on Trainers, etc.  I have about a month to decide if I want to work with a Trainer or move forward on my own.  I will need a total of 3 months of hard core training in order to get fully ready. 

I am totally excited and will keep you posted regarding the steps I take!

BE FIT. BE FIERCE. BE HEALTHY.

Counting calories isn't the only thing that matters...

Counting calories is a good way to make sure you don't over eat, but counting calories alone won't ensure that you are healthy.  If you stay within your caloric needs but eat nothing but Twinkies and drink Diet Coke all day, your body is going to be screaming for help. You stayed within your needed calories, so your good, right?  NOT.

Counting calories is necessary, but planning what food is included in those calories is priority.  According to eatbetteramerica.com, MyPyramid recommends that you eat 45 to 65% of your calories from carbs, 10 to 35% of calories from protein, and 20 to 35% of calories from fat.  (If you want to trim fat, lower your fat and up your protein intake.)

There are plenty of calorie counting apps on your phone that allow you to track what you eat and it will provide you with the amount of carbs, protein and fats you have eaten.  For example I use Calorie Counter on my Android. (LOVE IT)  It helps me see what I am eating and the amount of carbs, protein and fats that are in those certain foods.  


In order to help you stay within your calories and eat the right portion of carbs, protein and fats, you should plan your meals ahead of time.  For example, I bring certain foods to work each day; when all you have is good and healthy stuff to choose from, eating healthy isn't too hard because it is your only option.  Fill your fridge with healthy whole foods and you will eat healthy whole foods, cause that's all you have!  


As always, if you have any questions regarding my blog or your health and fitness, please let me know.  I am always willing to share knowledge that I have and gain all the knowledge that I possibly can!  


BE FIT. BE FIERCE. BE HEALTHY.

 

What I am fueling up with today!

Here is today's food Journal/Plan...

Breakfast
1 slice of Sara Lee 45 calorie wheat bread, toasted and topped with Davids All Natural peanut butter.
1 Bottle of water. (On the way to work.)
2 boiled eggs.

Snack
1 boiled egg.
1 Bottle of water. (In increments of 10 gulps, as usual.)

Lunch
Salad w/avacado, little cheese, cherry tomatoes, onions and topped with balsamic dressing.
1 Bottle of water.
Cottage Cheese with Cherry tomatoes if still hungry.

Snack
Orange
1 Bottle of water. (On the way home from work.)

Dinner
Undecided.
Probably chicken with some sort of carb.
1 Bottle of water.

Gym
1 Bottle of water.
Small amount of protein powder after Workout.

Bedtime
Attempt to drink 1 more Bottle of water.

The fuel you put in your body effects how well your body performs.  Make sure that you provide you body with the amount of fuel it needs to perform daily functions.  If you don't then you BMR will lower more quickly, being that it lowers each year as you age.  Be active, eat healthy, and enjoy life!

Thanks for Visiting.

BE FIT. BE FIERCE. BE HEALTHY.

Breakthrough... well kinda!

So I just hopped on the scale no longer than five minutes ago and I have lost about 5lbs.  I couldn't believe what I saw, so I had to double check, sure enough the second time around it was still the same, 5lbs.  The mind boggling thing is, I have no idea how!  My diet has been fairly the same, relatively healthy.  My workouts have been pretty much the same, yet I have been hitting it a little harder at the gym and lifting heavier.  I stopped taking the Tone Detox and Pureberry Max about 5 days ago, I wasn't seeing any results and didn't feel any better so I don't think it has anything to do with those pills.

Let's break it down...
I've been drinking a lot more water over the past 2 weeks.
I've been lifting heavier at the gym.
I've been trying to eat my BMR.
I haven't been on the scale the past few days.


I haven't been able to lose or gain any weight for 2 years, so you can imagine how much my mind is racing right now trying to figure out exactly what I did right. 

I think one of the key changes I have made is drinking water; I have been drinking SO much more water.  Also, like I said before, I have been eating my BMR the past few days.  I think that is one of the key factors; eating what your body needs. (If you don't know what BMR is, read below in my blog, I have posted about it.)

Anywho, I just wanted to blog about this because I am still in awe!

If anyone else has any break through weight loss or fat loss news, feel free to share.   

BE FIT.BE FIERCE.BE HEALTHY.

What Fuel I am filling my Tank up with today?

Just in case any one is wondering... which no one probably is, but I just felt like posting, this is what I have eaten and plan on eating for today.

Breakfast
1 slice of 45 calorie Sara Lee Honey Whole Wheat Bread, toasted with all natural peanut butter.
Bottle of Water. (On the way to work.)
I usually have 2 boiled eggs, but I need to boil some and I didn't have time last night.

Snack
Apple
Bottle of Water.  (Attempt, for some reason I don't like to drink water with apples.)

Lunch
Tuna with mustard (Sounds terrible I know.)
Cherry tomatoes
Bottle of Water (Probably a 30 hour after lunch.)

Snack
Orange
Bottle of Water (on the way home from work)

Dinner
Probably Mac'n'cheese.  (Terrible I know.)
Bottle of Water (At the Gym with my workout!.)

Snack
Probably some boiled eggs, if I get to boiling some.  I usually boil like 30 at a time!

Well, there you have it.  I probably am not eating enough to fulfill my BMR, which I need to focus on.

BE FIT. BE FIERCE. BE HEALTHY.

Simple Ways to Shave 250 Calories.

This is a great link, provided by Brooke, my sister-in-law.  (Thanks Brooke)  Thought it would be good to share.

Simle Ways to Shave 250 Calories

Thanks for visiting!

BE FIT.BE FIERCE.BE HEALTHY

Todays upper body photo!

Are you eating enough to allow your body to actually lose weight?

Most of us generally believe that in order to lose weight you have to eat less calories, but how do we know what less is?  Do you actually know how many calories your body needs to perform basic functions, and are your providing your body with that necessary fuel?  These are important questions to ask yourself when you are attempting to lose weight/fat.  There are so many fad diets out there but they typically aren't the answer to overall weight loss and body fat loss.  In all reality the only way to lose weight, in a healthy manor, is to eat right and exercise.  No one fitness and eating plan is going to work for everyone, but eating healthy food and getting exercise is recommended for all!

Today I decided to calculate my BMR (Basal Metabolic Rate), for those of you who don't know what this is, because I sure didn't, it is the number of calories you'd burn if you stayed in bed all day.  So the number of calories your body uses to just simply breath and function on a daily basis.  If you aren't providing your body this amount of calories(fuel) each day then your body will potentially start to store the food you are eating.  If you are starving yourself in hopes to lose weight you are actually lowering your bodies BMR.  This will make it even harder to lose weight in the future.  

Calculate your BMR; visit this Link

 By calculating your BMR you can figure out how many calories you need to be providing your body to function.  Please keep in mind that the BMR calculation is not always going to be accurate, the BMR can be underestimated for a person that is muscular and overestimated for a overweight person.

Once again, are you providing your body enough fuel to allow you to lose weight, or is your body setting aside too much food storage because it is scarce on fuel?

Feed your body the necessary amount of healthy fuel, exercise at least 5 times a week and you will feel a dramatic change in your overall well being! 

Thanks for visiting.

BE FIT. BE FIERCE. BE HEALTHY.

Tone Detox and Pure Berry Max Update.

Here is a quick update about Tone Detox and Pure Berry Max.  Both of which are pills that I have been taking to attempt to lower body fat and detox.

To date, I have not lost any weight, but I do see a slight difference in my body fat.  This could be from  my workouts, healthy eating, etc.  There is no way to know if the pills have done anything to aid in the fat loss, but I am not complaining.

Thanks for visiting.  I will keep you posted.

BE FIT. BE FIERCE. BE HEALTHY

Nothing like a good workout and a tanning session.

I feel pretty sore today considering my double workout yesterday; I have a "love-hate" relationship with being sore.  I sucks looking like a 90 year old woman when you have a hard time getting out of your chair at work, but at least you know you worked your muscles good and hard.  I would be upset if I wasn't sore considering how much I killed it at the gym yesterday. 

I just got back from today's workout and tanning session.  I just had a little bit of my protein and am blogging as I am waiting for my eggs to boil.  I have an addiction to boiled eggs.  I have been eating 15-20 eggs a week for over a year now.  3 boiled eggs for breakfast and sometimes a couple boiled eggs when I get home, depending on my craving.  Yeah... that's right, I CRAVE boiled eggs.  You can usually find them in my purse, in a baggy of course, considering the smell.  Eggs are so good for you.

Here are 10 reasons why eggs are so good for you

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.
2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.
3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. 5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.
7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
8. Eggs are one of the only foods that contain naturally occurring vitamin D.
9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
10. Eggs promote healthy hair and nails because of their high sulfur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.
I got this information from this LINK

Well enough about eggs.  Tonight I worked Shoulders/Triceps/Abs.  My workouts typically last an hour to an hour and a half depending on the cardio I choose to do.  Tonight the gym was so packed I decided to just roll out after weights, skip my cardio, and hit up the Tanning Salon. 

Note: It is important to learn many different ways to work out each muscle group in case the particular machine, etc you are needing is being used.  Tonight I needed to do Rope Press Downs, using the cable, but it was being used.  This exercise works your Triceps.  Instead of doing Rope Press Downs I did Tricep Kickbacks, with 20 lbs dumbbells.  15, 12, 10, 10. 
For more information about Tricep Exercises check out this LINK.

Feel free to contact me with any Fitness and Health questions.  I will be happy to answer them for you.

BE FIERCE.

Didn't do well with my workouts this past week...

My regular workout schedule got thrown off a little bit this week due to the other activities that we had planned.  But I thought that I would give you an update.

So I have been taking the Pureberry Max and Tonedetox for the past few days and haven't noticed a dramatic difference.  So far my weight has stayed exactly the same as well as my energy levels. I feel a tiny bit jittery within an hour of taking each dose, but it is not dramatic enough for me to notice unless I think about it.

So far I have not been impressed with the pills considering the results have been next to none.  I hope to see more results over the next few weeks.

I will keep you posted.

As far as my workouts this week, it wasn't a good week for me.  I only worked out Monday, Tuesday and Wednesday.  Thursday, we went to the Yellowcard concert, Friday we went out with some friends that were in town and Saturday Jedd insisted on play RC cars all day while I did some clothes shopping.  But today I worked out double.  So I did Legs, Calfs, Chest, Biceps, and Abs.  So I am pretty exhausted but I felt guilty for not working out as usual this week.

This next week will be a better week!

BE FIT!

Pureberry Max & Tone Detox

Before I start, I just want to make it clear that by no means am I marketing these products.  I am not trying to get anyone to buy this, I don't get any sort of payment for doing this, or commission if people buy this. I am simply trying this on my own and seeing what it does, for my own personal benefit.

This whole idea is a little out of the ordinary for me but I decided to just give it a shot.  I purchased both Pureberry Max and Tone Detox.  I paid very little for these considering I signed up for the free trial and then immediately canceled once I received the product (actually I canceled before I received the product, I just made sure that each had been shipped).
Below is exactly what I paid:
Pureberry Max: $4.95
Tonedetox: $2.95.
Note: Always purchase Free Trials using a Credit Card.  It is a lot easier to  get your money back with a credit card if for some reason they continue charging you even though you canceled.  You will notice if they charge you because it is about $80 each/month until you cancel; so a total of approximately $160.  If you aren't good at remembering to cancel then I wouldn't recommend doing this.  I think the free trail period is 7 days with one and 14 days with the other.  You will want to call to cancel, all of their information is easily accessible in the email they send you when you "sign up."  Don't let them convince you to "extend" your trial period, JUST CANCEL.  If you like it then you can get more when you choose.

Pureberry Max

Pureberry Max has all natural ingredients which guarantees of no side effects. This amazing product gives amazing results by blasting away the fats out of your body and helps you lose weight.  Pureberry Max helps you boost your metabolism and thus burn your calories. Pureberry Max has been rated by a number of medical practitioners around the globe as the number ONE dietary supplement. (NOTE: they spelled practitioner wrong, I had to fix it.)
To get the free trial/info, click here

Tone Detox

Tone deTox is all natural and works gently in your system. Herbal detoxifiers remove toxins while promoting efficient digestion and reducing calorie absorption. Tone Detox speeds the processing of calories through the GI tract, restricting calorie absorption. The digestive enzymes work efficiently to digest food eliminating gas and bloating while encouraging weight loss.

 For the Free Trial/Info click here

I am sure a lot of the information above about these products is BS, I don't know if I trust it entirely because they had some misspelled words that I had to correct.  So I don't know about the credibility, or maybe these people just can't spell.  ( I know I make spelling errors as well.)
On to more exciting things... 

I started using these pills 2 days ago.  I have been using half of the dosage each day, in effort to try and make it last longer, so two months.  But decided that I am going to take the full dosage to get the full affect.  I haven't noticed too much of a difference with much, but I think that is because I have only being taking half of what I need to.  I took one dose this morning and will take another tonight.  I will have to keep you posted on exactly what it does for me, if anything.

I will post more information as I see, or don't see results!

Thanks for visiting.  If you have any questions about health and fitness please feel free to ask me.  I know some and am happy to research what I don't know and get the info for you.

BE FIERCE.

TurboFire Review!

So since the middle of July 2011 I have been doing Turbo Fire.  Turbo Fire is a dancy intense cardio program designed to help you burn fat and gain a little muscle.  In Turbo Fire HIIT is used.  HIIT stands for High Intensity Interval Training.  It involves intervals of varying intensities, with some of those intensities quite high. A typical HIIT workout involves bursts of “all-out” training followed by periods of lower intensity that allow for active recovery (this means your body can recover somewhat even though you haven’t completely stopped exercising).

I was very consistent for a month straight doing it every day and even skipping some of the rest days.  I took before pictures and measurements.  After the first month I  noticed that I had lost inches specifically in my thighs, which I am happy about, but no specific weight loss.  I had surgery in August and took a vacation so I took some time off doing it.  I have almost completed my second month, due to surgery and vacation, etc I am behind.  The second month of Turbo Fire is all Cardio and no HIIT.  So I rotate through 3 videos, at least that is what it feels like, considering I have memorized the routines and pretty much everything Shalene (the instructor) says.  I am having a hard time finishing this second month, I want to move on to the 3rd month which contains a lot of HIIT workouts, HIIT is nice because the workouts are shorter, they are typically less than 25 min and very intense.

Along with doing Turbo Fire I still go to the gym probably 4 to 5 times a week with my husband and lift, bike, run on an incline and sometimes swim.  So even if I don't do Turbo Fire as instructed on the Turbo Fire Calendar, I am still working out.  I added Turbo Fire to my workout routine.  I didn't replace my entire workout routine with Turbo Fire.  I am doing everything I always do AND Turbo Fire.

How do I feel about Turbo Fire?
I have enjoyed Turbo Fire, but during this second month I have become bored with it.  Also, I do Turbo Fire on pretty much cement floor, being that we live in a bottom unit condo.  Because of this I can feel it in my knees considering all of the jumping, etc.  I like Turbo Fire, but will try moving on to the 3rd month to help with my boredom.

Will I complete the Turbo Fire Program?
 Yes, I will complete this entirely!  I may skip what workouts I have left in this second month and move forward to the 3rd month.  It might be cheating but I hate being bored when I work out.

Results so far...
I haven't taken any after photos, but I have taken some measurements.  I have lost about 1/2 an inch in each thigh and a little bit in the hips.  I haven't noticed any specific loss in the mid section.  My weight has stayed the same, but I don't know how much I could actually really lose being that I don't have very much to lose in the first place.

 
If you have any questions about Turbo Fire, let me know.  I am thinking of trying Insanity next... If anyone knows a lot about Insanity please let me know. 

Thanks for visiting.

BE FIT!

My Current Workout Routine.

 The following workout plan I got from bodybuilding.com LINK
Sample Workout Plan For Figure Contest Preparation

Day 1 - Back, Abs.

• Reverse Grip Wide Cable Row
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
  Set #5: 6 reps
• Barbell Row
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Wide Grip Lat Pull Down
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Back Extensions (add weight)
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
• Stability Ball Crunch
  Set #1: 15-20 reps
  Set #2: 15-20 reps
  Set #3: 15-20 reps
• One-Legged V Sit *
  Set #1: 30 reps (switch lead leg at 15)
  Set #2: 30 reps
  Set #3: 30 reps
• Lying Leg Raises
  Set #1: 15 reps
  Set #2: 15 reps
  Set #3: 15 reps
• 30 Minutes Cardio Following Weights.

Day 2 - Legs, Calves

• Smith Alternating Reverse Lunge
  Set #1: 15 reps (each side)
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 10 reps
• Smith Wide Squat
  Set #1: 20 reps
  Set #2: 15 reps
  Set #3: 10 reps
  Set #4: 10 reps
• Step-Ups
  Set #1: 15 reps (each side)
  Set #2: 12 reps
  Set #3: 10 reps
• Lying Leg Curl
  Set #1: 20 reps
  Set #2: 15 reps
  Set #3: 10 reps
• Standing Calf Raise
  Set #1: 20 reps
  Set #2: 15 reps
  Set #3: 10 reps
  Set #4: 8 reps
  Set #5: 15 reps

Day 3 - Chest, Biceps, Abs.

• Incline Smith Bench Press
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
  Set #5: 6 reps
• Pushup With Feet On Stability Ball
  Set #1: 10-15 reps
  Set #2: 10-15 reps
  Set #3: 10-15 reps
• Incline Flye
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Incline DB Alternating Curl
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• EZ Bar Curl
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Reverse Crunch
  Set #1: 20 reps
  Set #2: 20 reps
  Set #3: 20 reps
• Hanging Straight Leg Raise
  Set #1: 15 reps
  Set #2: 15 reps
  Set #3: 15 reps
• Scissor Kicks
  Set #1: 35-40 reps (total)
  Set #2: 35-40 reps
  Set #3: 35-40 reps

Day 4 - Shoulders, Triceps.

• Arnold Press
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
  Set #5: 6 reps
• Standing Bent-Over DB Lateral Raise ***
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• One-Arm Cable Lateral Raise ****
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Rope Press Downs
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
  
• Assisted Dips
  Set #1: 10-15 reps
  Set #2: 10-15 reps
  Set #3: 10-15 reps
• Bicycle
  Set #1: 30 reps
  Set #2: 30 reps
  Set #3: 30 reps
• Straight Leg Crunch
  Set #1: 25 reps
  Set #2: 25 reps
  Set #3: 25 reps
• Lying Leg Raise
  Set #1: 15 reps
  Set #2: 15 reps
  Set #3: 15 reps
• 30 Minutes Cardio Following Weights. 

I have altered it a little bit and have omitted the rest days in between.  If you have any questions about fitness and health please let me know and I will answer/research it and post my findings!

Thanks for visiting.
BE FIERCE!

fierce/fi(ə)rs/

Adjective:

Having or displaying an intense or ferocious aggressiveness. (of a feeling, emotion, or action) Showing a heartfelt and powerful intensity.

Introduction.

I am writing this blog to promote health and fitness by sharing my thoughts and experiences, as well as my journey along the way to becoming the most fit me ever! 

I have been into fitness since I was in High School, I was so obsessed with being skinny at a certain point that I would run everyday after school and then do Pilates videos.  Along with pushups and situps every night before bed.   I wouldn't eat very much at all, and I wondered why I wasn't loosing weight... duh!  I remember writing on a sticky note one day 3 goals, "Don't Eat, Exercise 3 times a day, and Be happy." I hung this sticky note on my mirror in my bedroom . I don't think I quite understood things correctly when it came to health and fitness.  High school is bad enough as it is since everyone goes through an ugly stage and since boys are put into the picture.  You are then convinced that all that matters is how you look, at least I was.  Suddenly life isn't about playing night games and barbie dolls, picking up potato bugs and having sleep overs!  It was about boys!

I was a cheerleader in High School which kept me in shape with early morning practices and games 3 times a week. After High School I continued on to Salt Lake Community College to cheer for 3 years and then later Coached the Salt Lake Community College Cheer Team for 2 years.  During that time, and still, I also coach Tumbling and Cheerleading at Colette's Dancing School.

In June of 2010, I was working part time and spending literally 18 hours a week at the gym; two hours in the morning and one hour at night with my husband.  I formed an addiction.  I then started to look into healthy eating.  There was a lot that I didn't know then and still a lot I have to learn now.  I now work full time and don't have as much time at the gym so every workout has to count and what I eat is so important to obtain the body I want.

In this blog I will be sharing my experiences and knowledge that I have and the information that I gain along the way to becoming the most fit me ever!

If you have any questions about fitness let me know, I would love to answer/research and post about it for you!

BE FIT!