How To Eat Well While Traveling 

Who’s says you have to eat junk when taking road trips or quick getaways?  Seriously if you have time-  wait. My bad.  I mean, if you make time to prep before traveling, you won’t get stuck eating sh** then feeling like sh**.  


Instead of relying on horrible and packaged rest stop or airport food that ultimately leave you feeling sluggish, lethargic, and Sleepy, take control with a trip to the market before leaving. 


Slice your food if necessary, then wash and dry them. 


Yeah, you’ll need to invest a little time, but I promise, you’ll be glad that you did. 🙂


Pick your favorite fruits and veggies and have fun with packing. I forgot the carrots and celery but I have plenty of natural sugar and vitamins.  Slice and peel the oranges so there’s no mess in the car, train, bus, airplane, or even the beach. 


A great way to monitor your portions is to pick up a box of portion pack snack bags from Walmart.  Mmm- blueberries! 

Don’t forget to wash the appples too. Put them in sandwich bags or gallon size freezer bags. Again, all the hard work is done in advance. 

For a refreshing treat, mix the blueberries or strawberries with some granola. Yummy! 

 

Then enjoy your trip! 🙂

Enjoy your holiday weekend. 

Choose Carefully

Mindset is a choice. What ‘s yours?

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Make it a great day! 🙂

10 Things To Try Instead of Making A New Year’s Resolution

beauty-isnt-measured-in-pounds-quote-1The scale says I weigh 151.1 pounds. So what! I have weighed less but looked worse. Lol!

At 49 1/2, I’m fit, healthy, and am in the best shape of my life. 🙂

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Women are obsessed with their weight. Each day thousands of women choose to skip meals, pop diet pills, or start some fad diet.  And why? For the sake of seeing a magic number on a scale that falsely suggests they are… umm.. somewhat in shape. Or maybe it’s for bragging rights to share with peers? Oh wait I know!  The big one is to slip into “the gown” or “that dress” for a wedding, a high school reunion, or some other big event.

I dunno, but it is ridiculous and it needs to stop because unless a lifestyle change is made, the pattern will never end.

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ATTENTION LADIES!!

Why not make today your last weigh in…  for a least a month or two. Go ahead– first thing in the morning hop your butt on the scale and record the number.

Afterwards pick up the scale and put it away where you will not be tempted to step on it for at least 30 days. If you haven’t had a checkup in the past year, schedule a visit ASAP and, with your MD’s blessing, for the next 30 – 60 days try the following:

  1. Eat breakfast every day!  A smoothie, oatmeal, or an egg white omelet.
  2. Don’t drink any alcohol (it’s only 30 to 60 days, you CAN do it). *Alcohol has sugar.
  3. Replace soda and juice with water.  Increase your daily water intake to 32 – 64 ounces (flavored bottled water doesn’t count).
  4. Avoid unhealthy and processed snacks such as, chips (all of them), Doritos, cookies, cakes, pies, candy, donuts, etc…  Snack on nuts, non sugary fruits like apples, strawberries, and blueberries.
  5. Eat fresh leafy and green veggies like spinach, broccoli, kale, broccoli rabe, asparagus, zucchini and avocados.  Avoid canned veggies like the plague but frozen veggies will do.
  6. Reduce your sugar (including honey) intake.  Read labels on everything you eat.
  7. Hold off on white anything and drastically reduce your  Bread, rice, cheese, pancakes, pasta, grits, cereal, etc… Replace with sweet potatoes, yams, brown rice, or whole grain pasta (in moderation).
  8. Coffee!  Skip the fattening latte’s with heavy creams and milk. Switch to a non-dairy milk like plain almond milk. I get the caffeine fix! Drink the coffee, but skip the sugar and watch your cream.. less is best!
  9. Get movin at least 4-5 days per week.  No, you don’t have to join a gym, you can start out by walking.
    1. Wear a good walking sneaker.
    2. Time your walk and distance. I like the FREE app MapMyRun, but there are tons of options out there.
    3. Each day try to increase your pace and distance.
    4. Don’t talk on your cell phone while walking!  Doing this will slow you down.  Listen to musics that makes you wanna dance–that should keep you moving. 🙂
  10. Get a good night’s sleep every night. The National Heart, Lung, and Blood Institute recommends that adults get 7-8 hours of sleep every day. Specific hormones and the metabolism are linked to weight loss. Sleep deprivation may increase your Ghrelin hormone, decrease your leptin hormones and will have you eating more– of the bad stuff you should be avoiding.

Skip the annual New Year’s Resolution; they come and go. Instead commit to a lifestyle change and do it now.

During the next 30 or 60 days, keep a journal. Pay attention to how you feel when you wake up and throughout the day. Record your findings. You might as well record how you feel, the good, the bad, and the ugly.

healthier Lifestyle

This post is inspired by a close friend who decided to take on a challenge of avoiding alcohol and eating better for 30 days.  🙂

After your 30 or 60 days are up, if you so wish, step on the scale.  You may or may not have lost weight, but I guarantee (barring any healthy issues) that you will feel 100% better than you did before the change.

For healthier meal ideas, visit my healthy eating board, soup board, or crock pot meals on Pinterest.

Not a day passes that I am not asked by someone about my lifestyle or seek advice about how to look like me, so that is another reason I wrote this post.

If you are at a place in your life where you feel compelled to make some positive changes, I hope and pray this post helps you.  Are you up for the challenge?  I would love to hear from you, please leave a comment below.  🙂

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How Is Your Activation Energy?

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Happy Monday!

How many times in a day do you say that you’re “fine” when you really are not?  Hmm… something to consider right? Are you in control of your “Activation Energy?”

Take a few minutes to listen to Mel Robbins today. I hope you enjoy her talk as much as I did.

Have a fabulous day!  🙂

7 Takeaways From My First Figure Competition

 

Image credit:  Brian Zorn via Pinterest

Image credit: Brian Zorn via Pinterest

1. If you want something bad enough, you won’t make excuses. Instead you will   make the sacrifices & commit to go after it.”

It is one thing to set a goal and to say that you are going to do something. But it’s a totally different ball game to take action and to follow through day after day after day.

Standing in the kitchen cooking for five or more hours prepping food for myself and for my family, when I desperately wanted to blanket my tired behind over the sofa is commitment. For seven months, I did it.

Chugging down whey protein like a 560-horse power racecar sucks up gallons of gas and spending over $50 often on a 5 gallon jug for the sake of building muscle is commitment.  I’d much rather have spent the dollars on clothes or home décor, but my priorities shifted.

I have racked my brain to recall past experiences that required this level of commitment.

Only one period in my life compares. And that was my junior and senior year of college as an adult commuter student. I commuted 45 minutes to an hour to and from school. Some days I attended class twice a day; a morning class at 8 O’clock. Left school an hour and fifteen minutes later to attend work and then after work, at 5 p.m., I returned to school for a 3 hour class that ended at 9 p.m.

After class, I’d drive home, unpack, repack, and either read, write, or study until my 1 a.m. bedtime and repeat the cycle the next day.

When I look back on that time period, I wonder in amazement how I did it. Determination, faith, prayer and encouragement from family and close friends got me through it.

2. Proper weight training can reshape and sculpt the body.

Long distance running and eating healthy has kept me lean well into my 40’s. Before I started training for the competition, I was pretty much satisfied with my figure. Were there “hot spots” that I wanted to tweak? Of course! What woman is 100% satisfied with her body.

It took a good three to four months to develop strength. Gaining strength enabled me to lift heavier weight.

The heavier weight, weekly variation of exercise, and eating clean consistently, was the shock that my body needed to carve and develop muscle mass.

Not until colleagues, associates and friends being questioning and commenting about my body, that I realized changes were occurring.

What are you doing?  Your body looks different!  You look amazing!”

My clothes closet has turned into a huge stationary rack filled with jeans, dresses, jackets and more that no longer fit.

In seven months, we literally carved a new body. Weight, fat, and muscles are totally redistributed. My weight has slightly decreased, but I’ve dropped two clothing sizes.

3. You will do things in the future that you never imagined.

Lying bottomless on my side, holding a butt cheek while a technician methodically waxes the crack of my ass was NEVER on my to-do list. Seriously!  What public eye, let alone intimate partner care about what is back there?

I’ll tell you who?  The world of bodybuilding!  When you are on stage in that little thing called a swimsuit flexing and twisting, NOBODY wants to see pubic hairs peeking out!

Did I really have to go there with the wax?  Probably not, but… she was already down there and up close and personal in my Va-Jay-Jay (as Oprah calls it), so why get embarrassed now.  Besides, I thought she was finished, when she said, “turn over hon-ee.”  What?  Lawed!!  Did she want me to go on all fours?

She must have seen the terror in my eyes and said, “On yah side hon-ee!  Yah side!”  Obediently I turn, not realizing what was next.  She grabs my hand, slaps it on my butt cheek, “Hol tight right here!”  Umm… like a meek child… Okay.  Whoa there!!  Warm wax on the crack of the behind!  WTH!!  Surely I didn’t sign up for this.  LOL!!

The result?  Amazing!!

Do I recommend it?  Yes.

Why?  Swimsuit season is here and waxing last longer than shaving. The results are smoother and better. Gone are the worries of stuff slipping out from under the swimsuit.

4. Spray tanning is for ALL people.

I’m of medium/dark complexion and love my natural color.  Walking into a spray tan salon felt weird.  A guy and a girl, both white, were seated on the sofa.  I walk in.  They look at each other, and then look at me.  Could that have been imagination?  Maybe. I don’t know.

I’m eager to explain why I’m there.

“Hi, I have an appointment.  I’m competing in a bodybuilding competition…. blah…blah…blah.”

Okay.   Once I got that out, I felt better.   Why should I have cared? I shouldn’t have, but it just felt weird. You know; one of those awkward moments.

Do you want a guy or a girl?  Ha!!  Is she serious?  I’m comfy with my body and all, but I don’t need some young kid, my daughter’s age, all up in my stuff and critiquing my aging ta-ta’s.

Honestly, if they sat up like they use to, then I wouldn’t care, but that ain’t the case, so… give me a gal.  Besides she’ll know what her boobs will look after kids and 20 or so years.  She’d better enjoy them while they’re standing, because you cannot defy the laws of physics.  Ha-ha!  My mom says “aging is a bi***!” Lol!!

Anyways, once again I find myself naked in front of yet another stranger.  This time, I’m standing, legs and arms spread out. To achieve a complete and even tone, every nook and cranny has to get sprayed.  Who the heck knew? Never in my life did I think “I” would be doing this.

The spraying was kind of cool. The licensed technician used high-tech airbrush equipment to apply the tanning solution. She methodically sprayed my body from feet to face. The cool air that touched my body felt good, but did not stop sweat from rolling down my armpits and inner thighs.

After the spray, I was led up and into an enclosed booth where I’d “baked” under ultra violet lights for four minutes. The booth is not for the claustrophobic. I’m not claustrophobic but closed my eyes and told myself to breath and relax.  Only about a foot stood between me and lights. Tight quarters.

The result was gorgeous!! I was beautifully and evenly bronzed from head to toe.  And I didn’t even have to buy a plane ticket. Pretty cool. Will this become a habit? No, but I would do it again, if I were going to a nice affair during the winter, and wanted to wear my back out. It was ignorance on my part to not realize that people of color spray tan. Smh!

5. To achieve maximum fitness, you have to constantly “mix it up!”

All of the running in the world will not duplicate the muscle, definition, and tone that I have now.

Throughout the seven months of training, my body was in a constant state of shock.  No two workouts were identical but every workout was a test of my will.

I grew accustom to waking every morning with stiff and sore muscles. It’s par for the course.

Creativity and variety is essential to weight training. For each muscle to develop, every aspect of the muscle has to be worked.

My hour and half running sessions were reduced to 20-30 minutes of cardio, limited to a few days a week.

The change in my workout routine took some getting used to, but slowly I saw changes in my body and began to understand the process.

My thoughts of working out are forever changed. My new regimen will include weight training, crossFit, some jogging and yoga! I know better so I will do better.

6. Even the most confident person can become insecure.

Family, friends, and colleagues who know me, would never say that I lack in confidence. Though confident I am never over-confident, arrogant, or cocky about anything.

Weight Training definitely highlighted my insecurities. Walking on to a gym floor and seeing, what appears to be, fit and knowledgeable members can be overwhelming and intimidating.

As a result of my friend and trainer’s pre-planned vacation, I had to work out for one week alone. I was scared.   Afraid of what? I was fearful of people looking at me thinking I didn’t know what the heck I was doing. Normally I don’t care what people think, but the new experience launched a bunch of new unexplored emotions. Would I lift the weights properly? Would someone be off in the corner laughing at me?

The answer to those questions and others are irrelevant because it really doesn’t matter! Unfortunately our society dictates the daily judging of others. Sadly, the current craze of trash reality TV is a good indicator.

For a week, I went to the gym alone, listening to music, glancing at my notes and doing my thing. No one paid me any attention, if they did, I didn’t notice because my focus was on my workout.

Walking on stage in five-inch stilettos and a tiny two piece in front of a couple of hundred people can rattle the most confident person.

As the Training Employee & Development Manager of a gaming hall, years ago, I instructed new hires to “fake it til you make it!” The “it” being the friendly and outgoing personality that all employers were expected to display while on “stage” meaning in front of customers.

I’d like to think that when prompted by my song, “Talk Dirty” by Two Chains started playing; I walked across the stage like I’d done it before. I think I did okay because I placed 2nd, 3rd, and 4th in three different categories.

7. Goals may change quicker than expected.

You know just as well as I that, goals change. However, I was very confident that I would compete in just one competition.

“One and done!” I said.

Even hubby wasn’t feeling a second show.   It took less than a week for me to resolve that I needed to compete again. I kept the thought to myself and didn’t say anything until a text exchange with my friend (trainer).

One day out of the clear, hubby says,

“If you compete again I’ll buy your next suit!”

Whiplash! That’s how fast I turned to look at him. Wow!! He’s been bit by the same darn bug!

The astonishment of what we accomplished in 7 months, has piqued my curiosity. Even my friend pondered, “Imagine what you’d look like with a year of training!”   Hmm…

So yes, I will compete again, but have not decided on which show. For now, I’ll continue to weight train, catch up on some CrossFit, get some spin in, and squeeze in a weekly yoga class.   Remember, all things are possible.

Thanks so much for stopping by. :0)

Y’all keep it movin’!

A Sneak Peek

Aside

“When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds: Your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great, and wonderful world. Dormant forces, faculties and talents become alive, and your discover yourself to be a greater person by far than you ever dreamed yourself to be.”
-Patanjali

 

May 17th is rapidly creeping up on me. Six months ago, the date of the competition seemed like years away.  But today signifies that only three weeks remain until show time.

The week’s highlight was seeing the first version of my competition suit. It arrived by mail on Wednesday. I ripped the envelope open as if it were a special delivery from Oprah!

Like a kid, I was giddy and eager.  My seamstress lives over 2 ½ hours away in another state. We haven’t met in person, but thanks to technology we’ve had in-depth conversation about my suit. Her eye for quality fabric and intricate details is impeccable. I’ve seen her work firsthand and know that I put my trust into the right person.

This pic does the suit no justice as it is, but the quality of the fabric and the details of the stitching is amazing.  I cannot wait to see the completed suit!
This pic does the suit no justice as it is, but the quality of the fabric and the details of the stitching is amazing. I cannot wait to see the completed suit!

Thursday I tried on the suit. Eye popping!! Though I wasn’t quite ready for what I saw. Yikes! Cheeks and crack! Umm… baby’s got back and need more fabric in the rear.  I can’t bring myself to post those pictures.

All the nuances of figure competing are completely surprising to me.  As a little girl, I didn’t compete in pageants, cheer leading, or any of the girly stuff. I played football, wrestled, and fist fought my boy cousins—none of which required me to be on a stage. The tricks of looking good on stage is remarkable.

It turns out; my suit was too big and needed a few adjustments. I am still getting use to the idea of walking on stage wearing a skimpy two piece suit. But I am ready! Lol!

Friday I mailed the suit back to my seamstress for final alterations. Final alterations include the addition of a multitude of crystals and other delicate changes that will make me feel very special when I hit the stage.

I had to take a week off from the 30 minutes of daily cardio training because my weight loss was occurring too fast. Look at the numbers:

♥ March 31st – 147 lb.

♥ April 7th – 145.2 lb.

♥ April 14th – 142.9 lb.

♥ April 21st – 140.2 lbs.

At this rate of weight loss, I would have well surpassed my competition weight goal. Years of fitness training and daddy’s genetics have kept me relatively lean, so with minimal intensity, I can quickly drop weight.

This week, my training was limited to weight training. I missed the cardio, but remain focused on the goal.

Counting and winding down is more about increased intensity and momentum. This is a source of inspiration for me. Patanajali’s quote epitomizes the core essence of my project (fitness challenge).   It has been greater than a physical transformation.  My approach to fitness will never be the same.

My passion for running has shifted and my desire to lift weights has expanded. Wow! I never thought I’d utter such words. Post competition, I face determining how to balance my love for CrossFit and my urge and the need to throw up weights at the gym.

No, I am not going to stop running all together, but I doubt that I’ll ever return to running 40-60 miles a week that I typically do during the summer.  My body looks and feels better now than it did before the weight training regimen.  Amazing!

48 feels really good!  

Thanks so much for stopping by!