Wednesday, November 28, 2012
Tuesday, November 27, 2012
How to perform burpee push-ups:
Start from a standing position, lowering down into a squat with hands on the floor in front of you
Kick feet back into push-up position
Immediately return to squat position
Stand and jump up as high as possible
I took the day off of work on Sunday, had some errands to run, training to do plus cooking, cleaning and laundry.
Preparation of food for the week went great, is so convenient and makes it much easier to stay on track. It took me about 2-3 hours and I cooked Chicken breast, ground chicken breast burgers, tilapia, asparagus, salads, zucchini and rice.
I'll explain. Saturday night there was a change in plans and instead of heading to the gym, Kevin decided to take me out for that birthday supper. You know the one we missed on the actual day because I was in full competition mode. We had a great time, enjoyed each other's company and I enjoyed my meal and dessert.
However, all the while I was thinking I shouldn't be eating this, I shouldn't have dessert and so on. So why is it that I still beat myself up, even after all that I have accomplished. I mean I KNOW for a fact that a little treat once in awhile is not going to do me any harm, so why? Is there really any need for me to be so paranoid?
I think that there are several reasons why I do this to myself:
1. I am scared that I will end up where I started and all this hard work will be wasted
2. I am scared because I don't know if I will be able to maintain and right now we are just playing around with calories, etc to see what works best for me
3. My body is strange and reacts differently sometimes than Andrew and I expect it to
But I also believe that I have to teach myself not to. I have to teach myself to enjoy those little indulgences as much as I enjoy my healthy carbs because really I don't allow myself those so called 'bad' things very often at all.
I guess the point of this blog is to both help me get past my fear and guilt of enjoying a little indulgence once in awhile and to help me learn to enjoy those times in life when I allow myself the luxury of a little treat. I DO NOT need to beat myself up over it.
After all, it's good for me to enjoy things like dessert once in awhile; especially for my birthday.
So make sure, you allow yourself treats from time to time and make sure you enjoy them. Don't spend any time after beating yourself up; just get back on track and move on; knowing that you enjoyed an incredible dessert and had fun doing so.
Sunday, November 25, 2012
It is important to always have faith and to believe in ourselves. Stay positive and focused and never give up. "Fall 7 times, get up 8". This is true for all instances in life, not just fitness and health, and it made me think of how many times during my competition training that I thought I would never get through it. However, just with a change to a more positive attitude and focus, I pulled through and rocked it.
Check out the video and remember, Never give up and Always Believe in yourself!
I'll leave you with this.
Until next time.
Saturday, November 24, 2012
Sprinkle of feta cheese
I love stretching and I love yoga.
Typically, I shut off the world, put on some light or instrumental music, get in the zone and stretch. With each stretch I try to go a little further than the first time to increase my flexibility. My favorite though is practicing outside in the summer time or on the beach while on vacation; I just grab my mat and go.
*cruise stop in Great Stirrup Quay-Bahamas in 2010*
My body has transformed since then!
I love trying new stretches or setting goals to learn new yoga poses. I set a goal about a year ago to learn how to complete this one and voila, I did it.
One thing that I am also interested in is 'Hot Yoga', I haven't tried it yet.
Has anyone? What did you think?
Friday, November 23, 2012
However, through these messages, I too have been inspired.
Here are some examples:
A friend of mine, who I have known for years, recently had a baby and naturally put on some weight. I got a message just last week that she is now down a total of 61lbs and still at it, going to the gym regularly, eating well and feeling great. Now that's inspiration!
My sister is another example, this year she starting running. She had convinced herself for so long that she couldn't but now she runs almost daily and loves it. She is more into fitness and feels better for it!
My husband is another great example, Kevin wasn't an overly active person until he met me and even then there were times where I felt like I was dragging him to work out instead of it being something he wanted to do for himself. This past year though, he is much more motivated; he started working with my trainer, is learning more and is inspired to keep going. For the first time ever, last night, he went to the gym by himself while I was out. I was impressed!
It's so great to hear from people who have been inspired by my blog or my posts or just my passion for fitness in general and who have become fitter, healthier individuals. These people inspire and motivate me as well; who wouldn't be inspired by some of those stories?
Getting into living healthy, eating clean, working out and training are lifestyle changes; great lifestyle changes. I am still amazed sometimes by the energy I have, by how much weight I can lift, by how happy, fit and healthy I feel.
I am so proud of all the people I mentioned above and I am sure there are more great stories out there.
Anyone want to share theirs?
And the obvious......OMG! Similar to a Reese peanut butter cup, not quite as sweet but still divine. I'm in love....lol
I only ate half of it and I counted that as a serving.
Here is the recipe:
11/2 cups chocolate protein powder (I use ISO 100)
1 tbsp cocoa powder
1/4 cup Water (to thicken protein mixture and pb)
2 tbsp peanut butter (natural)
Mix Protein and Cocoa Powder together in a bowl
Add a little water until it becomes thick (like fudge)
In a separate bowl, add peanut butter and a little water to thicken
In a small dish, add half of your chocolate protein
Cover with all the peanut butter mix
Add another layer of chocolate protein
And place the dish in the freezer (an hour or so)
Once hardened, remove from the freezer, let it stand, fork it out and Eat!!
So Yummy! I found it on a blog that I follow. Here is the link: http://www.candyfit.net
Enjoy those yummy bars!
Thursday, November 22, 2012
I use Rogers Porridge Oats
Everyone's portion sizes may be different based on calorie intake but I make mine like this.
1/3 cup oats
1 scoop chocolate protein powder
1 tsp unsweetened coconut
1 tsp cinnamon
1 tbsp of peanut or almond butter ( all natural)
Add water to desired consistency and mix well.
1 cup brown rice flour or even just whole wheat flour
11/2 cup rolled oats
1 tsp cinnamon
3 tsp baking soda
2 tbsp ground flax seed
2 scoops chocolate protein powder ( I use ISO 100)
1 cup unsweetened apple sauce
1/2 cup coconut oil
1/2 cup natural honey
Preheat oven to 350
Place all dry ingredients in bowl and mix well
In another bowl combine wet ingredients and mix well
Add wet ingredients to the dry ingredients and mix together
Spoon into muffin cups and bake for 20-25 minutes
Usually makes about a dozen
TIP: use muffin cups
Wednesday, November 21, 2012
Tuesday, November 20, 2012
Sunday, November 18, 2012
I didn't place in my category but I did get an award ($100) for representing what Keane2Befit is all about; meaning living the natural healthy lifestyle through clean eating and training. Honestly, for the first go at this, I just wanted to try it out, give it my all and say that I did it and did what it takes to get there.
I definitely intend on competing again and am already looking at shows for this coming May or June. Things that I need improvement on, that I know myself, are my quarter turn posing and leaning out more overall. I will know more on Tuesday about improvements, after my first post show work out with Andrew.
Show day ran very smoothly and the function was organized extremely well. I had my tan touch ups at 7am, hair and makeup at 8:15am and made it to the venue on time at 10am. I had the jitters and butterflies but once I stepped on stage that all seemed to go away. I believe that I pulled off my t-walk poses very well and I was called out in every line in the morning show for comparisons as well.
It was nice to see friends and of course my hubby in the audience cheering me on. My hubby was more nervous for me than I was for myself...lol and he was extremely supportive and accommodating all day and everyday for that matter. Love that man to pieces!
After the morning show, I came home, ate and crashed for an hour or so. At 6pm, we started again, the crowd was bigger and livelier for this one. The theme wear round went off really well and everyone enjoyed cat woman and her whip...lol
Post show, before even leaving the venue, we had ripped into our Reese peanut butter cups and they were so freakin' yummy! Then we went to the Keg for supper, out for breakfast this morning plus our pot luck this afternoon and I am definitiely ready to get back to normal tomorrow. I feel like I am in a carb coma....lol
So back to normal tomorrow. Clean eating, actually after all I ate today, maybe a fast day to start the week, back to the gym with my hubby for legs and a little cardio, Tuesday will be my first appointment with Andrew and things will just start to transition back into regular mode.
Goals going forward are to keep training, focus some on my personal training course and getting certified, transitioning out of competiton mode and back into normal mode (normal training and normal clean eating), choosing another show and aiming high to improve on this past performance.
A shout out again to everyone who has shared and helped me through this process. It has been trying and hard but definitely worth it and such a rewarding experience overall.
Saturday, November 17, 2012
Now is the time to show off everything that I have worked so hard for. I'm nervous this morning; those butterflies are killing my stomach...lol but I am excited too, really tired and also very, very thirsty.
I only drank about 500ml of water yesterday and today there is none, only sips if absolutely necessary, so I am feeling dry.
Another awesome, fun photo shoot yesterday with a photographer out of Calgary, Tim Rollans.
It was great and I had a blast! It was all so real, made you feel like a rock star, with the make up, tan, etc. just so much fun!
Athletes meeting last night gave us a chance to check out the venue, practice the walking and posing on the actual stage and get a feel for the event in general.
Today I am up early again and really didn't get much sleep after 1:30am, just tossed and turned. I have my tan touch ups at 7am, hair at 8:15am and makeup at 8:45am. Have to be at the theatre by 10am. It'll be a busy day but I am hoping to get some sleep between shows.
So that's it then, off I go. Thanks to everyone. I hope to make you all so proud.
Results in tomorrow's post!