Julie Wilcoxson

New Blog Site

2010-07-16T22:27:00.000-05:00

I will no longer be using this blog site. I am currently moving to my new blog site http://www.juliewilcoxson.com/ where you can register for new posts and find new articles. Please bare with me during this process. I hope you will like my new blog as much as I do, please continue to check back at my new site.

Reaching your fitness goals!

2010-07-09T23:02:00.000-05:00

What are your goals? We can’t get you to where you long to be if you’re not even clear of what you want. Do you want to be healthier, get off high blood pressure medications, control your diabetes, run a marathon, be stronger, or lose 20 pounds? What is your specific fitness goal?

Now that you are clear on your intention, think about how you will feel once you reach it. Be as detailed as possible. It is crucial in your success!!! No athlete goes out into the game without first imagining his success. Most have even dreamed of being a famous athlete since their early childhood. This is no different. You have to feel the emotion and relief you will feel once you meet your fitness goal.

What size will you be wearing? How does looking in the mirror at yourself in that size clothing make you feel? How do people react to your new achievements? How do you feel going to work, out with friends, and when you wake up in the morning? How does it feel not worrying about that issue anymore? Can you feel a sense of relief? How about the pride you feel, the success? Are you glowing, are you positive about life? Are you bragging to all your friends about how wonderful you feel? Are you motivating others with your new found energy and self confidence?

Being able to be clear about your intentions and personally feeling the effects of achieving them is important for the journey. Long for that feeling, embrace it, and imagine it every day. And let it go!!! That’s right, go through the process of reaching your goals with no pressure. Just do what needs to be done with the attitude of knowing you will reach it. NO more self defeating talks with yourself, KNOW in your mind that you will achieve it and feel as if you already have.

Once you have experienced the emotion of achieving it and give yourself the detailed image in your mind, you will find it easier to wake up 30 minutes early to get in that workout session, to invest the money needed in a trainer if necessary, to choose healthier food choices without the pressure of others or the food. It will make the process much easier to stick to. Be clear about your image and your goal and you will get there without a doubt. Once you have made yourself truly feel it, you will do what is necessary to reach it.

http://www.transformations4life.com/ to sign up for my free monthly newsletter, filled with tips, motivation, and recipes.

Did you give up on yourself?

2010-05-25T12:41:00.000-05:00

Tomorrow my little girl will graduate middle school. In the Fall she embarks on a new adventures as she enters high school as a Freshmen. Many of you may be facing the same thing, little ones graduating preschool, high school, or maybe even college. It’s hard NOT to look at this precious gift and not ponder on the memories and accomplishments through the past few years.

As I look at my daughter beginning a new chapter in her life, it makes me think of what all she has accomplished this year. She was voted “Most Studious”, she is entering the IB program in high school, she has made a lot of friends, earned a high school credit for Algebra, and she’s trying out for the high school volleyball team. WOW! What a year for her!!!! I believe it is safe to say she has accomplished the goals she set for herself this year and even some she surpassed.

What about you? Did you set goals? If so, did you reach them? Did you give up on yourself? How many times did you give your child that “pep talk” when they were being challenged? Did you listen to your own wisdom? SO far, I have accomplished many of the goals I had set in January, some I am still working on. I go forward everyday working towards my goals. I teach my two daughters to live a life with no regrets! Try new things and new adventures, experience life, and not to let fear hold them back from anything!! “Live out of your comfort zone”

Do you have any regrets? WHY??? It’s never to late to reach for the stars, don’t fool yourself into thinking your time has passed or your too old, too out of shape, or too anything! You are what you think about. So its time to start thinking about what all you want to achieve in life. Don’t waste another minute in self pity or self hatred. Start this minute, talking positively to yourself, and putting yourself on your daily to do list. NO EXCUSES! Make the time. Be that example for your children. They will find a role model to follow, wouldn’t you rather it be you instead of a bad influence?

What are the memories your child will walk away with? Will it be the games you played outside in the yard or the numerous hours of television you watched together? Will it be the funny stories you told each other at the dinner table or the silence you had while sitting in front of the TV eating dinner on TV trays? Will it be the bountiful energy and health you had or will it be the excuses you had because you were always too tired?

Your making memories everyday, make them count!!

Summer is Almost Here.....................

2010-05-21T08:52:00.000-05:00

Can you believe how fast May is going? WOW! I just can't seem to keep up. The kids are finishing up in school, the weather is warming up, the vacation plans are being made, and the excitement of time off is everywhere. What are your plans for the summer?

I plan on spending time with my family, riding bikes with my daughters, attending a bodybuilding show in June, relaxing with friends, vacationing with friends, and of course transforming bodies.

Summer is such an exciting season, so many things to do! How have you been with your eating and exercise plans this far? Have you gone off course or have you made time for your physical well-being? Summer seems to be the time of year where the work and dedicatino really shows. If you are not where you want to be, don't beat yourself up, start now, get back on track. It's never to late to improve your health. Don't accept any excuses!! Just because the kiddos are home and begging for your attention, doesn't mean you have to put yourself and your goals aside. Get up earlier, workout later, plan your training sessions, plan and pack your meals. Keep yourself in check.

No more, "I gotta work out", change your mindset to " I get to workout". It's amazing how powerful the mind is, by just changing a few words will make all the difference in your achievements!!

Now drop and give me 50 mountain climbers! :) Love yourself today and make things happen!!!

What Diet Are You Following Today????

2010-04-08T14:00:00.000-05:00

The Western Diet, which so many of us indulge in, is defined as a diet consisting of processed foods: including added fats and sugar, refined grains, abundant in everything but fruits and vegetables. Research shows that 80% of all cardiovascular disease and more than a third of all cancers are linked to this way of eating. 4 out of the top ten killers are made up from this diet!!!

Did you know this is the first time in history that children will not OUTLIVE their parents?

You may want to read that statement a couple of times. So as a parent when you feel like you are depriving your child of a cookie, donuts, or that second hot dog, think about that statement!!! This can completely be avoided and reversed!!! Teach them, educate them, become a role model of health. You can still enjoy your goodies and your children can still be kids without all the junk. What happened to the days when kids ran outside in the fresh air, played kickball, freeze tag, and jump roped for fun. Now, their stuck indoors playing “Wii”, and don’t get me started on Wii Fit either.

Where did the day go when we made food from scratch? When we knew what we were putting in our bodies? When we could pronounce everything on a food label? Food is not about liking it, enjoying it, or burying our troubles in it. It is about life!! Short and simple, it is not a reward nor a punishment, it is a necessity! We have to get back to the basics. The quicker we start looking at food as nourishment; we will become a healthier society.

What if you could completely change the longevity of your child’s life? You would do it wouldn’t you? Of course you would, as parents we would do anything for our children. So why not change their eating habits, incorporate more exercise. Exercise can be fun!! Did you also know that by adopting a healthier lifestyle we can reduce the chances of getting coronary heart disease by 80%? Reduce the chances of Type 2 Diabetes by 90%, and certain types of cancer by 70%?

Don’t let advisements, restaurants, and food manufacturers predict how you eat. Go back to the basics, a source of clean protein (chicken, lean beef, turkey, egg whites, yogurt, etc), a complex carb (oatmeal (not the packaged kind either), whole wheat bread (nothing enriched), and fruit and veggies!! That makes up a healthy diet!! Move around more, it doesn’t have to be organized fitness in the beginning, Just move around. Play fetch with your kids, chase them with the water guns, play kickball, take nature walks, ride bikes. No more excuses, I have no time, my knees are bad, my budget doesn’t allow it! No MORE!!! Let’s LIVE Life!!!! Who wants to be hooked up to oxygen tanks, and go through chemo and use wheel chairs? No one would choose that life!! So let’s become a healthier nation!! DO this for your families (kids, spouses, brothers, sisters, nieces, and nephews, whoever it may be). Make a choice today, to change one thing, add a serving of fruits of vegetables to a meal, eat 3 balanced meals and a snack today, take the stairs, park a little further away from the store.

Just don’t take life and your health for granted anymore! Promise me!!!!! I don't want to be harsh, but as a community, we all need to change our lifestyles! Let's vow to help one another. Motivate eachother!!!

Are You Getting Your Zzzzz’s?

2010-04-06T12:01:00.000-05:00

The recommended daily amount of sleep for proper recovery and optimal health is 7-8 hours every night. You can’t get 8 hours tonight and 4 tomorrow and think it will all add up. Your body does the most rebuilding and recovering while it is at rest.

A lack of zzzz’s causes fat to accumulate around your organs (referred to as visceral fat). A recent study conducted by Wake Forest University School of Medicine Researchers discovered; those individuals under the age of 40, who averaged five hours sleep a night or less had large amounts of visceral fat. This could also lead to metabolic conditions such as type 2 diabetes, obesity, and insulin resistance.

Researchers also concluded that getting more than 8 hours of sleep a night had a similar effect, however less obvious. Visceral fat is not the fat that lies just under your skin, that type is called subcutaneous fat. Visceral fat is deep inside. Visceral fat surrounds your vital organs, the fat is located in the abdominal cavity (stomach area). This is a dangerous type of fat to carry around, due to the increased risk of developing metabolic diseases.

It is important that you strive for 7-8 hours of sleep a night, record your favorite television show and get to bed earlier. Having trouble falling asleep, then read a book, (one that’s not too interesting though). These are important habits to start obtaining for long term health.

Can You Lose Weight With Diet Alone?

2010-03-31T09:09:00.002-05:00

Ahhhhh! The most frequently asked question in all of the fitness world? The answer is yes, of course. However, before you put away those dumbbells you have to read on a bit more. You can lose weight but not all of it will be fat. Now I bet I have your attention! Losing fat is what it’s all about right? We don’t just want to see the scale move, we actually want to see a composition change in our bodies.

The truth is when dieting alone without any added exercise generally causes weight loss of a fat to muscle ratio of about 1 to 1. If you lose 50 lbs you will actually lose 25 lbs of fat and 25 lbs of muscle. This is nothing to get excited about. Let me ask you this. Why would you want to lose metabolically active muscle, which will slow your metabolism down? By slowing your metabolism you are making losing FAT that much harder. Aerobics will burn calories, but it won’t preserve lean muscle.

By just adding aerobic exercise to an already reduction in calories, you will simply just amplify the problem. You will still be burning off your lean muscle. This is the most metabolic slowing event that can destroy your metabolism. In other words, you’re working backwards!!

The better combination would be a calorie deficit diet (not excessive, never below 1200 calories for women and 1800 calories for men), aerobic exercise, and resistance training to preserve lean muscle mass and burn body fat. Weight training saves muscle which keeps the metabolism working properly, which burns fat. The more muscle you carry, the greater the metabolic rate. Ladies, this doesn’t mean HUGE Masculine muscles for you either. However, nice feminine muscles will burn calories and shed fat just by being. Imagine burning fat when sitting down and watching television. Muscle takes energy, energy burns calories (that’s all calories are, a unit of energy).

Did you also know that the more muscle you carry while performing aerobics, the more fuel you actually burn? Here’s a perfect example: two people drive from Florida to NY, one is driving a Toyota Tundra the other is driving a Honda Civic. Each car is traveling the same speed of 70 mph. Who will burn more fuel ? Of course the Tundra. It is bigger, so the more muscular you are, the more energy your burn. It requires more fuel to do the same amount of work.

The best way to shed fat and keep a healthy working metabolism is by following a healthy diet plan that provides small deficits while maintaining insulin levels, following a weight training program, and performing cardiovascular exercise.

Well here I go again. I got the bug....

2010-03-22T14:41:00.002-05:00

actually to be totally honest, the bug never left me. You see, I am back at it—back to superior clean eating, planning every morsel and every rep that I hit at the gym to get on that competition stage in October.

I have set my sights on a NPC show in Kentucky in October to be my first figure competition. Now, what makes this so unique for me, is I suffer my sleep apnea and PCOS. For those of you who do not know what those two illness are: Sleep Apnea is a sleep disorder, where I actually stop breathing repeatedly through the night, which makes for a very sleepy girl during the day. Fortunately, I don’t have to have a machine to help me yet, (known as a C-PAC machine). Due to my genetic and anatomical makeup and years of being undiagnosed, this disorder caused PCOS (Poly Cystic Ovarian Syndrome or Disease, PCOD). Just goes to tell you how important sleep is to your body.

PCOS is a disorder that causes a lot of hormonal imbalances in the body, easy weight gain, high sensitivity to carbs and sugar, if left untreated, can cause diabetes, obesity, and even heart disease. I’m still in my first year of diagnosis and still learning plenty about it. I did try to compete in October last year, but the dieting caused my hormones to go out of whack and I had to stop training so hard and stop dieting so hard. I developed a large cyst on my right ovary which was close to having to be surgically removed. To make a long story short, I had to back out of my contest, and as soon as I started eating carbs, the weight starting creeping back on.

It feels like I am learning my body all over again. What my triggers are, what foods cause my body to react differently. With my own research on PCOS, I have learned that I cannot eat as many carbohydrates as the majority, I have to space mine out and get my energy from good fibrous fruits and vegetables instead. I’ve learned to do without sugar (used to be a sugar junkie). However, it’s pretty easy to give up when you know it is horrible for your health.

I’ve learned that I have to train HARD, with intensity and GO HEAVY. I’ve learned that I have to do cardio most days of the week, and I must get my zzzz’s. In all reality, the rules that I now live by are what most should be doing anyway. Your body needs proper rest in order to recover and rejuvenate. Boy, what a difference a good night’s sleep makes. So I make sure I’m in bed early every night so I can get in that early morning cardio session at 5 AM. I properly feed my body so that I can get through and recover from my intense weight training sessions. I have had to make clean eating and fitness a priority in my life. If not, these illnesses can take over my body and cause more diseases that are horrible or even death.

I am going to blog about my journey as I go through my preparation for my contest. Even though I am a long way out, I know this is going to be a long process making sure my body is ready for that stage come October. I am preparing for set backs, obstacles, and any surprises along the way. I do enjoy the discipline of the journey! This is exciting to me. Have you ever wondered what goes on in the preparation of fitness and body building contests? Well now is your chance. I also hope that this inspires women to put themselves on their to do lists. Make time for your health!!! If I can do this running a business, raising two teenage girls, staying active in my church, keeping a healthy marriage, dealing with being tired, and all the countless responsibilities that I have, I know ALL of you can do this too. Let’s be accountable to each other. Every morning at 5 AM, I will be getting my CARDIO on, as I hope most of you will be there too. 5 days out of the week I will be pushing those weights as well! I will be preparing my meals, timing my macronutrients, and getting plenty of rest. I will be managing the stress in my life (as that is a trigger) as I hope all of you will be doing the same. Join me on this adventure. You don’t have to have your end goal standing on stage in nothing but 5” heels and a itsy bitsy bikini to show off your efforts, but you can make it any goal that motivates you. Have a goal and be accountable. Comment below, I would love to hear what your goals are! Have a date to prepare for, a reunion, anniversary, birthday, vacation, etc. These all are great motivators!! I love to hear from you....

What Does It Really Take?

2010-03-03T09:52:00.002-06:00

In the quest for a shapelier low fat physique and a healthier body, it is natural to want it NOW! After all, in our fast paced society we are programmed to get what we want when we want it. Just look at the astounding mountain of credit card debt in this country. We can buy purchases we cannot afford at the moment on credit, so that we can have it NOW. No need to wait! We even go through drive thru restaurants so we can have it NOW! Who wants to wait to go home and cook a well balanced, healthy meal? Nope, we want it now and we want it FAST.

This same, fast paced mentality carries over to fat loss. We wake up one day, sick of being overweight or seeing that extra flab hanging over our jeans, so we decide then, that we are going to lose weight by this weekend. Who wants to wait for 12 weeks or more to get the body that they want? In my profession, I am asked quite often about fat loss gimmicks and “quick fix pills”. “ But it says I can lose 8 inches in 5 days”, as commonly stated. When people consult my services, the often first question, I am asked is, “how long?”

Put your wallets away, hide them, whatever you need to do. Don’t give in to the numerous fat loss claims you see on late night infomercials or “results not typical” before and after photos you see in magazines. This is ALL HOGWASH! What it takes to lose weight is simple. There is no quick fix, no pill, no special exercise, no secret formula. It takes HARD WORK and Time. Sure, some of these crazy ads and pills will allow you to see the scale dip into smaller digits, but it is not all what it seems. You need to ask yourself, what do you really want? Do you want the scale to move South or are you looking for a permanent change to your physique? Are you looking for a smaller size in those jeans or are you looking for good health? Really, some of us if answering honestly, we pick the smaller jeans and the lower scale weight.

What I teach my clients is permanent FAT loss, a healthier body image and a healthier life. Let’s look at the difference between fat loss and weight loss to put away any confusion you may have. Weight loss is simply a lower scale weight. It means loss of fluid, muscle, and some fat. Fat loss means loss of fat, preserved muscle which results in a change in body composition. Which in turn is a smaller dress size and a change in the scale as well (the scale can go up due to muscle weighs more than fat, however, muscle also takes up less space than fat = smaller dress size). So which do you really want?

If Fat loss, Permanent Fat loss is what you are after, then it will take a change in habits, hard work, dedication, and time. There’s no way around it, I don’t care what Suzie said, or what you saw on television. It takes a deficit of 3500 calories to lose one pound of FAT. That’s right, 3500 calories. Which means if you visit the drive thru twice a week, your FAT ain’t going no where. Now, don’t go starvation crazy on me. That’s not the way to fat loss either, your body can detect when you are starving it and it will hold on to every morsel you put in your mouth. With that said, remember, women should never go below 1200 calories a day and men should never go below 1800 calories a day. We actually need these calories to provide energy for our daily functions, digestion, breathing, heart pumping, etc.

Now the best way to create this deficit is with diet and exercise. Cut back your calories, 15 – 20% and/or add exercise. Start moving more. I don’t want to hear you don’t have time either. We all have time. We have to prioritize that time. Do you want to lose fat or not? It’s as simple as that. If we had a favorite television show coming on TV, we would find a way to watch it. Whether we record it, give up something during that time, but we find a way to fit it in. Exercise is the same way. You have to make the time to reap the rewards.

It is true the safest fat loss is a 2lb a week fat loss. If you are extremely overweight, you will see bigger numbers in the beginning. Remember, a pound of fat is 3500 calories. So to lose 2 lbs of fat, that is 7000 calories a week. So be happy with 1-2 pounds of fat loss a week. That is great! Focus more on learning about yourself during this process. Embrace the changes in your body, the strength of your mind, and believe in yourself and your goal. The first step to any goal, is to have FAITH that you will get there. NO one reaches a goal without believing it first.

Don’t worry about the amount of fat you have to lose, instead focus on making healthier habits, and getting your workouts in. The numbers will show your progress. If your not losing, then time to change something in your diet or intensity. You should be losing a minimum of 1 lb a week. It’s important to be getting both cardiovascular and resistance training to change your physique. Be true, consistent, and positive and you will reach your goals. I promise.

What ARE Omega 3 & 6 Oils?

2010-03-01T13:54:00.002-06:00

Before, I get to the actual definition of Omega Oils, let’s learn some basic history. In the 1970’s scientists observed the diet of Eskimos, to see why they were so much healthier than the Europeans. The Eskimo people suffered far less coronary heart disease, rheumatoid arthritis, diabetes, and psoriasis. Their discovery was a diet rich in fatty fish. Upon further research, the scientists revealed that the fatty fish were high in Omega 3 fatty acids and that was what was creating all the additional health benefits.

Omega 3 fatty acids have been shown to keep cholesterol levels low, stabilize irregular heart beat, and reduce blood pressure, improve lupus, Reynaud’s disease, and other autoimmune diseases. So what are these Omega 3 & 6 fatty acids? Well they are a form of polyunsaturated fats (one of the four basic types of fat that the body receives from food). They are an essential fatty acid, which means they are essential for health, however, the body does not manufacture it, and therefore, we must get it from food sources.

Omega 3 fatty acids are primarily food in cold water fish such as tuna, salmon, and mackerel. Omega 6 fatty acids are found in grains, most plant based oils, poultry, and eggs. Most of our diets are too high in Omega 6 and not enough Omega 3. The perfect ratio should be 1:1, however, a typical Western diet shows a ratio of 26:1 in favor of Omega 6 fatty acids. Research suggests that our diets need to decrease in Omega 6 while increasing in Omega 3’s to create a better balance.

The most important Omega 6 fatty acid includes alpha linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaneoic acid (DHA). Even though the body cannot synthesize omega 3 fatty acids, it can convert ALA into other Omega 3 oils. Which makes ALA is a vital element in your diet. Some of the best food sources for these are dark green leafy vegetables, flax seed oil, and certain vegetable oils. ALA from flaxseed oil is converted in the body to EPA and DHA. Primary sources for EPA and DHA are in cold-water fish such as tuna, salmon, and mackerel again. Make sure you are eating your fish.

I know when it comes down to eating fish, many people are afraid of the mercury content. The highest concentrations are found in farmed fish and the lowest is found in ocean harvested fish. So be sure to select Wild Atlantic when it comes to fish selection.

Some research has shown that Omega 3 fatty acids may help maintain healthy breast tissue and prevent breast cancer. Although, more research still needs to be done, this is another promising benefit for Omega 3. Omega 3 has been shown to help with mood disorder and regulate mental health problems. The brain is 60% fat and needs Omega 3 fat to aid in its function.

Omega 3 and Omega 6 fats are important fats that need to be included in our daily diet. However, always check with your primary doctor to see if your diet needs supplementing and if so have them prescribe the right doses for you. Before starting any supplemental program, you should always consult with your doctor first.

How can you shake the saltshaker habit?

2010-02-27T11:29:00.000-06:00

Our bodies actually need some sodium to function properly.

Sodium does provide some benefits such as: helps maintain the correct balance of fluids in our bodies, influences the contraction of our muscles, and helps transmit nerve impulses.

The daily recommendation of sodium is 1500 – 2400 mg a day. However, the lower your sodium, the more beneficial the effect on blood pressure. Now, this may sound like a lot of sodium, however, don’t go grab the salt shaker just yet, you might be surprised at how much sodium your actually getting in your daily dose of food.

One teaspoon of table salt contains 2,325 mg of sodium, and 1 tablespoon of soy sauce contains around 900-1000 mg of sodium.

SHOCKED YET?!!! Most of the processed foods on the shelves, are loaded with sodium to preserve the food and improve the taste. It is best to stare clear of canned vegetable soups, luncheon meats, and most processed foods.

Sodium does naturally occur in meat, poultry, dairy products, and vegetables, but not to a HUGE extent. You will get enough sodium in your diet just by eating lean meats, fruits and vegetables. Try to limit or completely stay away from processed foods. They don’t provide any benefits to your health.

Ways to cut salt

When it comes to canned soups and condiments, aim for the reduced sodium brands. Experiment with herbs, spices, and other flavorings to enhance your foods. Use fresh or dried herbs, or the zest from citrus fruit. Try cutting out your salt by ¼ teaspoon daily, and slowly you will lose the taste of salty foods and you will never miss it.

*Smokers usually crave more salt, due to the decrease in their taste buds. They simply can’t taste the saltiness of a food, so they add more on.

Too much Sodium Can Cause Diseases

Your kidneys regulate the amount of sodium kept in your body. If sodium levels are low, the kidneys will conserve the sodium. If they are too high, they will excrete the excess in your urine. However, if your kidneys cannot eliminate enough of the sodium, the sodium starts to accumulate in the blood. Since sodium holds water, your blood volume increases, which makes your heart work harder, which increases pressure in your arteries. This could lead to congestive heart failure or kidney disease.

Some people have a sensitivity to sodium, therefore, they retain more sodium than others. This causes fluid retention and an increase in blood pressure, which can lead to cardiovascular or kidney disease.

So you see, this is a serious matter to take control of. Yes, your body needs sodium, but like everything else—MODERATION is the KEY. Try cutting out just a ¼ of a teaspoon of salt every day. I promise you won’t miss the taste of it. In fact, I bet the next time you are out eating in a restaurant you will think it tastes too salty.

Let me know how you do with your decrease of sodium. Start being mindful of food labels, check the sodium amount, remember, it’s per SERVING.

Are you still skipping meals?

2010-02-23T13:45:00.000-06:00

Did you know that by eating more frequently, you are not only providing your body with the energy it needs, but you are also preventing binges? By eating more frequently (every 3 hours) you always feel satisfied, so hunger is kept at bay. When blood sugar drops from longer periods without food, it causes a hormonally created hunger effect. Which causes you to reach for whatever you can possibly find (hence the bingeing episode). The thought of eating clean goes right out the window, you just want food and you want it now!!

Skipping meals isn’t just about firing up your metabolism. It can actually cause serious effects to your body. The act of bingeing on highly processed foods can lead to the development of Diabetes or even atherosclerosis (hardening of the arteries).

By eating frequently you are also giving your body the fuel to maintain good energy levels. Think No more 3:00 slumps!! Clean balanced meals provide sustained energy all day long. When you eat balanced meals your blood sugar remains stable. However, if you over consume on carbohydrates only, they create a peak in your blood sugar, which then creates an over secretion of insulin which results in you feeling tired and hungry with more cravings. Which as you can see causes the vicious cycle to start all over again.

Always combine your carbohydrates with a source of lean protein and a small dose of good “healthy” fats to ensure a stable blood sugar and insulin levels. By including protein you are also providing your body with important amino acids. When you skip the protein source, your body still needs and wants the amino acids, but isn’t getting them, so your body turns towards another protein source –your own muscle. This is not a good thing, especially if you are trying to tone up those flabby arms or put on any muscle. Since muscle burns fat, I’m not sure why you wouldn’t want to add muscle to your frame. Protein must be spread out every three hours, because amino acids only remain in the blood stream for approx. 3 hours after a meal, in other words they are not stored.

It takes your body approx 3 hours to digest a meal. By eating every 3 hours, you are providing your digestion system the chance to digest the previous meal and refueling your muscles with the necessary nutrients it needs. When you overload it with too many calories at once (for instance those of you that only eat 1 or 2 meals a day), your body isn’t given the chance to properly digest the meal before overloading it with another high calorie meal. Can you guess where all those extra calories go? That’s right.. right into a nice little storage unit on your hips, thighs, and booty. Remember eat more frequently balanced meals and watch those portion sizes.

Creating a Calorie Deficit

2010-02-16T11:37:00.000-06:00

As many of you know, the way to lose body fat is by creating a deficit in your daily calorie intake. However, that doesn't mean starving yourself. Most people go way over board, by eating way under their mainteance levels. Here is a good rule of thumb to remember, as a female never go below 1200 calories a day, and a male, never go below 1800 calories a day. Your body needs calories just to perform it's daily activities.

The best way to create that deficit, is by exercising more. Wouldn't you rather eat the food and just move your body more throughout the day? I would much rather have the food and be more active. When you become more active your are creating lots of additional benefits such as:

Increasing your metabolism
Better stress managment
Quality of life increases
Better self esteem
Long term weight loss benefits
Improves mood
Prevents diseases such as diabetes and insulin senstivity
Exercising doesn't trigger the starvation mode than too few calories can trigger.

Not to mention, that benefits to your heart and lungs. Exercise is always the way to go. Move your body more. Perform 3 weight training session a week. Everyone should be involved in resistance training. It benefits everyone, young or old, male or female, everyone benefits. Also include 3 days of intense cardiovascular exercise. They are so many options: running outside, elliptical trainers, treadmills, jump roping, boot camps, etc. Your options are limitless.

Remember, there are no secrets or magic pills to fat loss. It's true if you just want to see the number on the scale go down, there is plenty you can do, but it is unhealthy, and your not losing fat. Your losing water and muscle. Muscle weighs more than fat but takes up less space. So preserve the muscle and burn the fat.

The only way to accomplish this goal is to combine a healthy eating plan, weight training, and cardiovascular exercise. This is the formula to permeant fat loss.

Which Type Are You?

2010-02-09T11:42:00.000-06:00

It has been said that in life you don’t get what you want, you get what you deserve. Now, I can’t speak for you but there are some things in my life I defiantly didn’t want but received them anyway. However, for most aspects of life, this statement is true. You cannot receive financial independence unless you work for it. You cannot receive love unless you love yourself, and you surely cannot receive health unless you work at it.

There are two types of people in this world. Type A.) The Quick Fixes- those are the ones that want it and want it now. They don’t want to put in the hard work to get anything, they are willing to try anything quick and easy though(no matter how extreme) to get the results they want NOW! Type B. ) The other type of people in the world are The Successes. These are the people that are going to work hard to get what they want and they are going to invest in the time needed to get their desired results. These types of people usually have a clear goal of what they want, a realistic time frame, and use mental training to get them there.

Which brings me to my most important question of the day. Which type of person are you?

Are you type A? Have you tried numerous diets,( low carb, low fat, the Soup Diet, the Liquid diet)different types of fat burners, etc. Only wanting to try the things that promise to get you there with minimal effort on your part. Do you read all the supplement ads, taking in every word they say, studying those “believable” before and after photos. You know the ones that the person lost 30 lbs in 14 days without even changing their diet.

Or are you Type B? Willing to work for the results you desire, because nothing worth having comes easily. This type of person understands that living a healthy life is a life commitment, it is nothing something you can start and stop like a passing trend. These are the ones that understand they will have to choose whole wheat over white and vegetables over donuts a majority of the time. They will have to make time for exercise and move more often then sitting on the couch.

The truth is anything in life worth having, takes work. A healthy life style is no expectation. There are a very small percentage of people among us that have a super firing metabolism and can get away with eating anything they want with minimal exercise. However, let me caution you, if you so happen to be one of those blessed few, you still need to get in the right foods and exercise to keep your health at bay. Just because you see someone who may look fit on the outside, it doesn’t always mean their fit on the inside. After all, that is what is most important. Sure looking great on the beach is a Major advantage. But being able to walk up a flight of stairs without an emergency oxygen tank is the MOST important. Being able to live an active and healthy lifestyle- one that is free from disease is what you should focus on. The rest is an added bonus.

I challenge you to look deep within yourself and your habits this week. Which category do you fall into? Are you happy being casted under that category? Is there anything you can do to change that?

Those New Year's Resolutions

2010-02-05T13:23:00.002-06:00

How are you doing with your New Year’s Resolutions that you set last month? You know the one that you only gave a second’s thought. The one that you decided possibly on New Year’s Eve due to the over indulgencies of the past two months of eating. You see without a clear cut well thought out vision of what you want to achieve, how can you possibly achieve it?

If the goal is important enough to you, then wouldn’t you think about it more than just a minute? Wouldn’t you map out a plan on how you are going to achieve it? Wouldn’t you become unstoppable at bringing this written goal into real life?

Research has proven that the reason we don’t stick to our New Year’s Resolutions is because we really don’t plan or even give the goal much thought. You wouldn’t set a goal of climbing MT Everest on December 31st for January 1st without giving it more thought and more preparation? Or would you?

Why is it that we tell ourselves we are going to do something different on January 1st and never stick to it? Well it is because you didn’t plan it out and work the plan. The other thing standing between you and the body you want is ACTION. Everything takes action!! There’s no wishful thinking!

So write now what I want you to do is get out a piece of paper and write out your goal. What is your fitness goals for yourself? Be specific, no “I wanna lose weight” goals. You have to tell your mind what is is exactly that you want to get out of this and form it in the present tense, as if you have already achieved it. For example, “I feel so good now that I am 13% body fat and wearing a size 4 in anything that I want. I am healthier and happier now and I love the feedback I have been receiving from my peers. “

This is the kind of goal your mind needs to work with. Your subconscious mind doesn’t know present tense from future tense. So always set your goals like you have already accomplished the task. Set a date, a realistic date. It all depends on how much body fat you have to lose. A realistic goal is 1- 2 lbs of body fat a week. We are not looking at scale weight here, we are looking at body FAT. We don’t care how much water you lose. We want to actually change our body composition and that means burning fat and preserving lean muscle.

Now, the second thing I want you to do is put this goal somewhere where you can see it often. I want you to read it throughout the day. The third and one of the most important elements of goal setting is I want you to visualize the results. Right before you fall asleep at night, I want you to read your goal to yourself and visualize every muscle, the tightness of your abs, the leanest of your muscle, how wonderful you feel. FEEL THE EMOTION! Believe it! I want you to repeat this again first thing when you wake up and every day for the next 4 weeks.

Don’t pass this off like it’s a silly game. Look at the Olympic athletes, listen to what they say. They have visualized themselves winning the Gold medal over a million times. You have to believe it! Paint a vivid picture in your subconscious!!! What you believe, you will achieve!!

I can’t seem to lose weight

2010-01-21T12:41:00.000-06:00

How many times have you repeated that saying in your own head? C’mon be honest with yourself. Do you believe in the power of self suggestion or positive thinking? Well you should. Your mind is the captain of your body. If you keep telling it that you can’t lose weight, it is the body’s job to obey this command. It will see to it that you do not lose any weight.

It will make sure you succumb to that chocolate temptation, or sit on the couch a little longer than should have and missing your workout as a result. What you think about repeatedly every day is accepted by your subconscious mind. Due to the power of the subconscious mind it is very important that you focus your thoughts on what you want to achieve, instead of the typical “I can’t lose weight, or “I just don’t have time to workout”!!!!

Some examples of negative/self defeating thoughts are:

“I can’t lose weight no matter what I do”

“Why is it so hard for me to lose weight”

“I have a slow metabolism or disorder”

“I have bad genetics”

“I don’t have the self discipline to get lean”

“I don’t have the time to exercise”

“I can’t afford to hire a trainer”

“I hate cardio”

“I’ll never reach my goal”

And my personal favorite, “I’ll try”

If you tell yourself, you’ll try- you’ve already lost. Tell yourself, you will do not try. There's no such thing as try. That’s like setting yourself up for failure before you even start. It’s giving you a way out of doing something or succeeding, “well I said I would try”

Remember, your in your head 24/7- you are The Voice. So it only makes sense to talk to yourself in a powerful, positive, purposeful manner. A way that brings you to your goals, not deters you from them. Try it!! With every negative or self defeating thought, replace it with 3 positives each and every time until you program your mind to be more positive. I don’t care if at this very moment you think the world is ending and there is nothing positive in your life. You always have something positive that you can focus on. Focus on the possibilities, the what if’s. Focus on what you want to achieve and write a plan on how to achieve it. Believe it and it will happen. I promise!!!

Did You Drop the Ball Again Today?????

2010-01-20T13:37:00.000-06:00

When it comes to putting in our time at the gym or in our own home gyms, we seem to drop the ball. Why, you may ask, when you really want to lose the weight or go to the gym. It is all due to lack of planning. Since the Winter Olympics are quickly approaching, let's use those athletes as an example. Do you think any of those athletes are going to simply just show up on the day of the Olympics with the plan to just simply win?

Heck no!!! They have been planning every single workout for months on end. They have planned out their meals, their workouts, their mental prepardedness. They have engaged in mind/muscle connection. They prepared themselves for any and every obstacle that could occur. Do you think they let a "bad day at the office" deter them from their training?

They couldn't, if they want to show up prepared. You see, the lack of planning is what keeps us from reaching our own fitness agendas. We fill in space in our planners with "drinks with the girls", manicures, pick up the dry cleaning, what new episodes are coming on the television this week. We have all of that nonsense planned out, which pushes our workouts further down the list until it reaches our infamous "overdue task list".

The next time you intend to go for a run. Mentally prepare for it. Visualize yourself actually lacing up your tennis shoes, putting on your workout clothes, and the route you are going to take. Put yourself on that path. Visualize how great you will feel after the run, how wonderful the shower will feel afterwards, the sense of accomplishment that comes along with keeping a self promise.

Visualizing, planning, and being prepared are the keys to anything in life!!!!

The Life of a Personal Trainer

2010-01-14T14:15:00.001-06:00

If you have ever followed any kind of fitness plan you have experienced the thrill of “discipline and dedication.” You get the privilege of sitting with friends watching them indulge in a cheeseburger while you stick to your grilled chicken and asparagus. As a trainer, I get to watch my clients experience these little details. I watch them push themselves through those last 2-3 reps, with their faces clinched tight, their heart racing, and listen to their grunts. I listen to the struggles and obstacles they face day to day.

Sometimes, there is even the lack of support from their families, who do not understand or support their new found lifestyle. I’m hear to tell you that it is okay. It is okay to deal with all these emotions and temptations when developing a new habit. It is a natural process.

The sacrifices and the transformation in the end will be worth it 100 times over. You will be a better, healthier person because of it. You will discover new characteristics about yourself you never thought you had. You may even discover a new career path, a possible figure competition in your future, or a new group of friends. Embrace the struggles!!! Every drop of sweat, every missed fat gram, and every less second on the couch- is a year added to your life!

I love what I do- I get to point the way and serve as guidance in the ear of my client when their path gets tough. I love to watch them rediscover themselves, their confidence increasing, and the excitement when they call me from the dressing room because they just fit into a new dress size. I love to look at the Before and After pictures!! I love it, I love it, I love it.

The life of a Personal Trainer is a life that I wouldn’t trade for anything. I truly enjoy meeting new people and they each teach me as much if not more than I teach them. You all inspire me every day. You motivate and push me to keep reaching higher and higher. I appreciate you all very much! My wish is that each of you know your inner strength and your true potential, it is there, even when you can’t see it. Never give up on yourself, just keep pushing ahead, no matter what you are faced with. You will come out a better person for sticking to becoming a healthier person for yourself and your families. Let the non supporters transform by watching you. As you change, they will jump on the bandwagon with you. Be the mentor for them!!!!

The Elliptical Cardio Workout

2010-01-13T09:00:00.001-06:00

I know many of you like to use the Elliptical Machine as your perferred method of cardio. There's nothing wrong with that, I enjoy that particular machine myself. It is low impact, so perfect for those of you that have any knee issues or arthritis flare ups and let's be honest, you have sweat out a heck of a lotta calories on that baby- if you push yourself!! Hmmmmmmmmmm!!!

So here's a little cardio workout for you, using your favorite Elliptical Machine. Happy Gliding!!!!!!
Now let's first talk about the RPE- the rate of perceived exertion. This is how you measure how intense you are working out. If you can speak while walking, then your below a level 5, however, if you are gasping for air- well that's about a level 10. Let's not go any higher than a level 8.5 (depending on your individual fitness levels) Stick with what you can do, this is only a guideline for those that have been working out for a while. Besides, your friends' level 8 will be completely different then your level 8.

Warm up for 5 minutes at a nice pace with even breathing, about a level 5.
Minutes 6- 14 increase the intensity to around a level 6- this is steady and rhythmic but not completely out of control.
Minutes 15-18- increase up to a level 8, you should be breathing harder, if you feel the urge to start hanging on to the handles for dear life, slow it down a bit.
Minutes 19 - 24 - Level 7- come back to a bit of a recovery here. You should still be working, but not as hard as previous minutes.
Minute 25- 28 - Level 8.5 Intensity here!! Push it up a notch, focus on your breathing and the music that is blarring in your hear. You can do this.
Minute 29- 32- Recovery, bring it back down to a level 7, BREATHE your almost done
Minute 33-35- Reverse Mode. Start pedaling backwards! Feel the burn, embrace it, love it!!1
Minute 36-40 - Your are in cool down mode. Bring it down to a comfortable level, breathe, drink your water and embrace the workout you just finished. Now pat yourself on your sweaty back, wrap up in a jacket so you don't get chilled leaving the gym and treat yourself to a delicious, nutritious protein shake.

Love yourself, you DID IT!!!!!

EAT THAT FROG

2010-01-12T20:30:00.000-06:00

I am reading an outstanding book called, EAT THAT FROG, by Brian Tracy. If you suffer from proscrasination or are having a hard time reaching the goals you have set for yourself, then you need to pick up this book. It is a must read.

This book can apply to business, personal goals, and FITNESS goals as well. We all like to do the things we enjoy first, instead of the MORE productive, dreaded assignments. Afterall, that is normal human behavior. But we all know that once we get out of bed and are ready for the day, the chances of us hitting the gym or putting in that much needed cardio session, well..... It aint' gonna happen....

However, if we "Eat the frog" and do our cardio session first thing in the morning, before the kids are out of bed, before our morning shower or coffee, before the hustle and bustle, before the laundry starts calling our name- then we will be more successful in our exercise plan.

Same is true for eating. How many times have you told yourself, "Today, I am going to eat healthy, only to give in to hunger and grab that fast food on the way home from work? Once again, if you had planned your meals and packed some healthy foods for the day- you would stick to your healthy eating plan much easier. The book is about planning and doing the hard things first. You know the things that we don't LOVVVVVEEE doing, but seem to make the biggest difference in our lives. So I challenge you to start tomorrow by Eating the Frog!!!

Come On I double dog dare you!!!!

12 week online Metabolism Makeover Nutrition Course

2010-01-12T11:06:00.002-06:00

Transformations 4 Life is conducting a 12 week online Metabolism Makeover Nutrition Course!! No need to worry about schedule conflicts or location. Join us online at your convenience. Course includes a 70 page Nutrition e-book delivered via email and weekly emails explaining each assignment. You will also have access via email to a certified personal trainer during the 12 week course for any questions you may have. Topics include:

Session One: Establishing a Starting Point

Session Two: Record Keeping and Portion Sizes

Session Three: Your Supportive Nutrition Plan

Session Four: Meal Management Strategies

Session Five: Super Charge your Nutrition Plan

Session Six: Reassessment

Session Seven: Understanding a Food Label

Session Eight: Healthy Fast Food

Session Nine: Mastering your Motivation

Session Ten: Plateau Busters

Session Eleven: Overcoming Unwanted Behaviors

Session Twelve: New Beginnings

Course includes how to measure progress, developing a supportive enviornment, how to calculate calories, and energy expenditure charts.

What better gift to give yourself this year, then the gift of good health and a kicking metabolism!!!!! Register at www.Transformations4Life.com! Course begins Friday, January 15th...

What is your Competitor?

2010-01-02T08:00:00.002-06:00

Our biggest competitor is ourselves. We allow living in our “comfort zone” to predict what our outcome will be. We set all these goals, pick the healthiest of foods, research the new fad diets, purchase the newest and hottest trends in fitness apparatus, set our goal to be the thinnest person ever, and we still fall short. Why is that?

Because of our selves! We lack the motivation, the knowledge, and the courage to continue down the path. We have been programmed to think investing 30 minutes a day for ourselves is selfish. Instead we could use that time to paint our nails, wash the car, run errands, and watch a 30 minute television show, gossip on the phone, or surf the internet. What have you benefitted from that 30 minute investment of any of the above? Has it lengthened your life? Has it contributed to your well being, made you a happier, healthier person?

The only way to break out of the comfort zone and break the cycle of this former thinking is to dig down deep and truly want to CHANGE. You really have to want it. Everyone has had a time in their lives when they truly wanted a material possession that was not within their reach. Didn’t you want it so badly that you were willing to do anything to get it? I know I have!! Changing your life has to have the same intensity. You have to want it so badly that you are willing to commit to the time and energy that it is going to take. It doesn’t mean you have to give up everything fun or tasty. However, you will have to adopt new habits and utilize some discipline and self control. You can still “treat” yourself but in moderation. You must adopt a clean eating diet a Majority of the time.

So again I ask, how badly do you want a healthy life?

Why is it we allow food to dictate our lifestyle instead of health?

2010-01-01T15:47:00.001-06:00

Why do we give food all the power? We eat to live, that is the only reason. Instead we use it to show love, relieve stress, hide depression, for flavor, for entertainment, for boredom, and so many other reasons.

Food is a necessity for life, that’s it. We are the only species that uses it for other reasons. The human race would rather devour a box of donuts due to the taste, then eat a cup of broccoli to live a healthier life. Now that’s messed up!!!!! Every other species on this planet, uses food for it’s intended purpose and that is to survive. We have to have full flavor in order to enjoy it.How many times have you sent something back at a restaurant because it wasn’t cooked the exact way that you liked? How many times have you practiced a recipe just to get it right? Now let me ask you how many recipes have you practiced to make them healthier?

Our priorities are so backwards. Stop allowing food to control your life and predict your shape. Instead take the power and control back. You decide! YOU!!! Nobody or nothing else. Those donuts cannot really call to you, you decide to put them in your grocery cart. McDonalds doesn’t make us fat? We make us fat. McDonalds, doesn’t deliver the junk to our door, you do and you feed it to your loved ones to boot. Then you sit there and complain about your health or your weight. Why?? Decide today, to break the cycle. Decide today to take back control of your life! Decide now and don’t allow yourself to get in your own way.

What's Your Motivation?

2009-12-30T09:37:00.001-06:00

The reasons for setting weight loss or fitness goals usually comes down to health issues. This is the #1 reason why people finally want to start investing in their own health. You may have watched a family member struggle with cancer, diabetes, surgery, or heart issues. I know for me 10 years ago it was sitting in the surgical waiting room waiting the 7 hours for my stepfather to have a quadruple bypass. I researched everything I could find about the heart and decided right then and there, that I would take much better care of my body.
I wanted my lungs to pump freely and my heart to beat for many years. I want to be around to run around with my great grandchildren. I have never looked back. Yes, I have slipped up plenty of times, but I jump right back on.
What is your motivation? It could be as simple as wanting to look Hot in a pair of jeans or confident in a bikini. Take some time to sit back and think about what is going to keep you motivated. Write it down and don't let anything or anyone steer you away from your goals. Don't allow others to shut it down or make fun of it. The only one that has to believe in your ability to reach your goals is You. No one else's ideas or thoughts matter!! This journey is about you and only you. Embrace the journey. You will learn so much about yourself and you will absolutely love watching the transformation in your body and your habits. Clean eating will start to overpower the temptations of sugary junk food. The alterations in your mood will start to motivate others.
Take the leap forward and don't look back. Don't worry about what others do or say, stick to your self promises, learn as you go, and don't beat yourself up over the set backs, just keep moving ahead!!

I believe in you!! You can do this. You have only one body and one mind, so take care of it everyday!!

Setting Your Plan into Action

2009-12-28T09:15:00.000-06:00

With the New Year comes new goals, new aspirations, new energy, and renewed hope. Millions of people set weight loss as their #1 resolution. Unfortantley, this is the same goal most set the previous years before. I am going to give you a plan to help you prepare yourself this year. Every goal begins with preparation and planning. No goal can be successful without a plan.

#1- Write down your idea of your current eating habits. Do you throw caution to the wind everytime you are faced with a little temptation? Are you one of those people that have a stressful day and grabs the first sweet treat they can find? Or do you forget to eat half the time? Really look at your patterns and write them down.

#2- Take a before photo of yourself. This is one I used years ago after I gave birth to my second child. I use to keep it right next to my alarm clock When that alarm went off at 5 am, it was easier to get out of bed and head to the gym with that picture starring back at me.

#3- Learn to truly understand hunger pangs. Are you really hungry or is it just boredown. Try drinking a glass of water before reaching for the food and see if that curbs your appetitite first.

#4- Change your route. Many times the reason we stop off at Mickie D's on the way to work is only because it is a habit. Change your route, pick a different way to go to work. This will make it easier to skip out on the drive thru and who knows you may find a faster more peaceful drive.

#5- Write out a grocery list. Having a meal plan and a list in front of you will keep you honest in the grocery store. Also, be sure you are not hungry while shopping, this will aid in you giving into those "not so healthy food choices". Stick to the perimeter of the store and your approved grocery list. Nothing prepackaged- stay with food as close to nature as possible.

#6- Always eat at the table. Mindless eating happens when your sitting on the couch watching television. You eat 25 -30% more while watching television. Be mindful of your meal, enjoy each bite, sip water in between, and take your time. Make it a family meal once again.

#7- Don't reward yourself with food. Remember "food is not a reward, nor a punishment, it is a necessity for life." Instead reward yourself with pedicures, a new outfit, a new fitness gadget you've been eyeing, or a new class.

Well I hope this tips help you reach your goals a little more easily. Don't make it a chore, embrace the changes, after all these changes are for the rest of your life! You will be healthier and happier because of them. Promise yourself you will never spend another holiday, vacation, or waste another New Year setting the same "weight loss" goal. Instead put your energy into staying healthy year round and focus on a new goal, like finding the job of your dreams, or taking a relaxing getaway vacation. Life is to be cherished and enjoyed, not taking for granted.

Introducing Transformations 4 Life’s 12 week Metabolism Makeover Course

2009-12-27T21:56:00.000-06:00

Everyone needs a little help with figuring out what to eat, when to eat, how to eat, the difference between Fat free and regular food items. Well I have a new course just for you!! I am making my 70 page Nutritional Handbook available to you along with weekly reminders on what lessons to read, question and answers, and access to me, your personal trainer via email.

This course is completely online, no need to try and fit it into your busy schedule, just sit down next to the computer whenever the time is convenient for you, and learn all about how to read a food label, how often to eat, what foods to eat, how to create a well balanced meal plan, how to calculate your calorie intake, how to keep your metabolism burning 24/7, how to break out of a plateau, and most importantly how to see results. This program is available to all my personal training clients, as well as boot camp clients, and now I am making it available to you.

All you have to do is sign up at Transformations 4 Life.com or email me directly at Julie@Transformations4Life.com. The cost of the course is just $120.00 and includes my 70 page nutritional handbook which you will receive via email. You can print it out or read it directly on your computer screen. The course begins on January 15th and an email will be received every Friday morning preparing you for the next lesson. As always you will be able to contact me via email with any questions you may have throughout the course.

Why be confused about food when now you can have a complete understanding and finally reach your fitness goals once and for all? Join me on January 15th and allow me to help you reach your goals for 2010. Email me for details or call me at 615.849.8318.

Let’s Get in Shape for 2010 Together!!

Your Lifestyle Transformation Expert,

Julie Wilcoxson

10 Tips for Finding the Right Shoes

2009-12-17T13:08:00.000-06:00

For most people, the daunting act of selecting the right tennis shoes, drives them bonkers. When it’s that time for me to select my shoes, it takes me a good amount of time to go through all the styles, colors, brands, and specialty of the shoe. Choosing the right shoe is important to injury prevention, as the wrong shoe can contribute to problems such as Plantar Fasciitis (arch pain).

We’ve all been there.. Joined a new fitness class or signed up for a 5K run, and all of a sudden, it happens… Our feet begin to burn. Ever had this happen to you? The first thing you have to consider is, how long have you’ve been training in this particular shoe? If it’s been over 3 months and you train regularly, it may be time to head to the store and reward yourself with a new pair of tennis. But, what do you look for??? Here are some tips from Idea- the Health and Fitness Source on choosing the right shoe.

Leave a comment below on your tips to finding the right shoe or even places that you recommend that may have the best selection, best prices, or best customer service.

Here are my tips to selecting the right shoe for your activity level.

1. Determine the Amount of Cushioning that You need.. The cushioning aids in dispersing the impact of your training style. This is important especially if you are overweight, older, have joint problems, or have improver pronation of your foot.

2. Check Out Your Foot Type.. I know this one sounds pretty silly. Do you have a high arch, flat footed, or a medium sized arch? This is all important information when selecting a shoe. Here’s a little tip for you, wet your foot and walk onto a piece of cardboard. If you can see the entire imprint of the sole, you probably have a low arch and tens to overpronate. If you see only portions of the forefoot and heel, you have a high arch and tend to underpronate. You can also check out a pair of old shoes. If the wearing is done mostly to the outside heel and inside forefoot- you Overpronate; if the damage is to the outer edge of the heel and the little toe, you underpronate.

3. Understand Pronation. Overpronate means to roll the foot too far to the inside and push off the inside edge of the forefoot. To underpronate means to roll the foot more towards the outside or the little toe.

4. Match The Shape of Your Foot to the Shoe. Use a paper tracing of your foot and set some different types of shoes on the paper, which one fits the tracing the best?

5. How about Stability? Check out the heel counter (the part of the shoe that cups the heel) it should be FIRM! Overpronaters (low arches) need more stable shoes than underpronaters.

6. Test for Flexibility. Hold the shoe by the heel and mid foot and twist, the more the shoes resists, the stiffer it is. This is important for underpronaters (high arches) as they generally need more flexibility in their shoes.

7. Fit Matters Most. Ignore the size of the shoe and go by what feels better instead. Manufactures use their own sizing criteria, you may where an 8 in Nike, but a 8 ½ in Reebok. Look for roomy toe and adequate width across the broadest part of the foot. No slippage during movement is also important, look for a snug fit.

8. Have Your Feet Measured. Feet change shape as you age, they can lengthen and widen, so have both your feet measured once a year.

9. Match the Shoe to Your Activity. If you select the wrong shoe for the activity you will be engaging in, you could set yourself up for an injury. A running shoe provides excellent heel cushioning and shock absorption for runners. A walking shoe should be more rigid and have a more rounded sole to provide a smooth shift in the weight placed from heel to toe. For boot campers, a cross training shoe provides the support and cushioning that you need.

10. Throw Them Out. Best rule of thumb, change shoes every 150 hours of cross training, 300-500 miles of running or 1,000 miles of walking. Replace your insoles frequently as well, rotate several pairs of shoes and save sport specific shoes strictly for their designated activity.

Holiday Weight Loss Tip

2009-12-14T12:13:00.002-06:00

REMEMBER: Clean Eating is not all or nothing; it's about balance and moderation.

"It isn't one food, one day, that will make you fat. Just remember, it all adds up."

New Year's Resolutions

2009-12-11T14:01:00.000-06:00

Well it's that time of year, where everyone starts making their New Year's Resolutions and Fitness Goals! "I plan on losing 15 lbs this year, or I plan on being more active, or I plan on making smarter food choices."

Personally, I don't believe in New Year's Resolutions. Yes, I used to make them too, years ago. Until I discovered there truly was no rhyme or reason why I had to wait until the 1st of the year to get my life under control. Why, couldn't I start right then and there? What was stopping me? It's not like their is a law we have to wait until the first of the month, the week, or the new year. Why not ring in the New Year feeling great about yourself and having a list of goals that you are already putting into effect.

So go ahead and set out your goals now and stop putting them into place. Every step gets you closer to what you want. NO need to wait! Heck, be different, start at the end of the year at the end of the week! :)

Think Big and Reach High

2009-12-11T08:08:00.000-06:00

Since we talked about our New Year's Resolutions, I figured it was time to talk about goals. We all have them. They can be the goal to lose a certain amount of pounds, a goal to get a promotion, or even a small goal to get to work on time. Goals are important! They are motivation, goals are what keeps us reaching higher, and helps motivate us to do more.

We always hear start with small goals! That's Hog Wash if you ask me!! If you set small goals, you will reach for small goals. After all, if my goal is to lose 50 pounds, but I start small with say, only losing 5 pounds. Well when that alarm clock rings at 5 in the morning, is 5 pounds going to get me out of that bed? Heck no! I need a bigger picture.

Now don't get me wrong. You have to set attainable goals when it comes to weight loss. By all means shot for the 50 pounds, but what I mean by attainable is don't expect to lose 50 pounds by the end of the month. Shoot for an attainable time frame! Do you think the contestants on the Biggest Loser go on the show with let's say 200 pounds to lose, but tell their trainers, heck I would be happy if I lost only 10? NO WAY!

They shoot for the moon and that is what I want you to do. Re-evaulate your goals for yourself! Aim high, and do something everyday PRODUCTIVE that keeps you moving in the right direction towards that goal. By exercising 20-30 minutes a day 3-4 times a week you are headed in the right direction. By making smarter food choices, you are going to reach that goal.

Aim for the moon and hit every star along the journey. Don't let other people stand in your way. It's your goal and you are the only one that can get in the way of achieving it. It's your mind that controls your destination. Not food, not family, not circumstance!! I believe in you, do you?

Grilled Banana Spilts

2009-12-08T11:57:00.000-06:00

4 ripe bananas

2 Tbsp chocolate chips

1/2 cup non fat, frozen vanilla yogurt

4 tsp chopped walnuts

Directions:

1. Preheat oven to 400 degrees

2. Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.

3. Push 1/2 Tbsp chocolate chips into the slit of each banana.

4. Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.

5. Loosen the foil and press the bananas open a little.

6. Top each banana with 2 Tbsp of the frozen yogurt and sprinkle with 1 tsp walnuts.

That's It!! Now enhoy your nutrittious and delicious treat.

How Important is Sleep, Really?

2009-12-01T11:52:00.002-06:00

When it comes to getting ourselves back in shape, we seem to focus on the basics. Eat smaller, more frequent meals, increase our cardio sessions, and hopefully adding in resistance training. However, we seem to overlook one very important component. SLEEP!

Sleep plays a critical role in weight loss and maintaining optimal health and wellbeing. A research study in 2004 conducted at the University of Chicago found that partial sleep deprivation can lead to increased appetite, as the circulating levels of hormones that regulate hunger are altered by decrease in sleep. This study specifically found that hormones leptin (which signals the brain when we’ve eaten enough) and ghrelin (which triggers feelings of hunger) increased 18% and 28% respectively when subjects slept for only a mere 4 hours a night for two consecutive nights. Study provided by Ace Fitness

Researchers seem to all agree that aiming for 7-8 hours of sleep every night is key. Getting adequate quality sleep helps prevent diseases and helps to keep your metabolism running on high. If you are one of the guilty individuals out there, that skimp on your nightly shut in, this is one important habit to start working on. Start going to bad 15-30 minutes earlier every night. Start winding down earlier in the evening. No intense workout sessions within 2 hours of bed. Hop in bed and read a book to help get your mind to slow down for the evening.

I like to take my final 30 minutes of the day to write in my gratitude journal about the things I am most thankful for – for that day and plan out my all important to do list for the next day. I prepare my workout clothes for my early morning cardio session and place my IPOD on my night stand. So the first thing I get to do when that alarm goes off, is put on some cranking music to get me ready for my morning cardio. Try out different things and see what works best for you. But make sure you are getting enough rest to keep your body healthy and your metabolism working.

Why Your Not Seeing Results

2009-11-21T08:04:00.000-06:00

We all have those struggles with our weight or how we look, or even lack of energy. We set that goal to lose 10 lbs or simply to start exercising more. If you stick with it and make the healthy changes in your diet that are necessary, you should be seeing a nice transformation unfolding before your eyes. However, some of us are not seeing the results we were expected. Here's the TOP 10 reasons why you may not being seeing the results your after.

1. Your consuming TOO many calories. The best way to figure out how much you are really eating is to keep a food journal. Write down everything you eat in a day as well as your emotions. The reason behind this, is so you can see a pattern if you are an emotional eater. Eating simply because your stressed or feelilng down on yourself.
2. Your not eating ENOUGH. Starving yourself is not going to get you to your goal any faster. Instead, it's going to halt all your efforts. When the body detects too few calories, it sends a signal of faminine and goes into starvation mode, shedding muscle and storing calories as fat for future energy sources.
3.Your not using resistance. Lifting weights boosts your metabolism, which burns more calories even while your sitting down. This is critical to developing muscle and truly transforming your body.
4. Your not getting enough exercise. The part that boogles my mind is that we have no problem watching television or surfing the internet for 2 hours on end, but can't find the time to put in a workout. PRIORITIES!!!
5. Being Impatient- You didn't gain the weight overnight and you won't lose it overnight. Be patient with yourself and enjoy the journey. While you are transforming your body, learn about yourself. Keep notes on your weaknesses, how many pushups you can do in the beginning measured agaisnt how many you will be able to do in a month from now. It is a fun learning process to go through. Learn about yourself and become the person you always wanted to be.
6. Skipping Meals.. It is VERY important to re-fuel your body every 2.5-3 hours with lean protein, complex carbs, fruits or veggetables. Skipping meals is counterproductive and will result in a slower metabolism.
7. Consuming too much Sugar. Eliminate white flour, white rice, white pastas, soft drinks, and sweetened drinks. Eating too much sugar effects your insulin levels and messes with your hormones, causing fat storage.
8. Consuming alcohol. Alcohol is nothing but empty calories loaded with sugar. Moderation, if you are having a drink, have a glass of water with it and keep a limit on how much you are going to consume.
9. Preparation and Meal Planning. Make your healthy meals as convenient as a fast food drive thru. If you have your meals packed in a cooler with you, then you are less likely to cheat. If you cooked your meals in bulk and everything is neatly organized in your refrigerator or pantry- dinner is already prepared on those busy late nights at the office.
10. Not getting enough fiber. The average person only gets 10 grams of fiber a day, when the recommended dose is 14-25 grams. Fiber increases our metabolism and helps eliminate fat from the body. Add a fruit or vegetable with every meal and reep the benefits. Your heatlh will thank you for it.

Want to add some fun to your workouts?

2009-11-13T09:38:00.002-06:00

Come let’s be real. No one truly enjoys the boring task of running on a treadmill or stepping on a stair climber; but we do it to stay healthy and to burn some extra calories. Wouldn’t it be wonderful if you could find an activity that you actually did enjoy. One that you looked forward to performing, instead of dreadfully lacing up the tennis shoes to just get er’ done.

Well let me introduce the wonderful art of jumping roping. I know, many of you cringe when you hear the words “jump rope”, but just listen to me first before you walk away. Remember when you were a kid and you would sit patiently waiting for your turn at the playground to join in the double dutch. Boy, do I remember those days. I could jump rope for hours on end, challenging all the neighbor kids on who could last the longest.

The enjoyment I get out of 45 minutes of jump roping is tremendous. I love feeling like a kid again; I love learning new moves to show my girls; I absolutely love the amount of calories you can burn in an hour; it makes me feel young. The best part of all is the health benefits that jump roping provides:

• You can burn up to 1000 calories an hour due to the utilization of all the major muscle groups.

• Perfect exercise for toning the lower body such as: your calves, quadriceps, hamstrings, and those glutes (booty)

• Tones the upper body such as: chest, back, shoulders, forearms, biceps, and triceps.

• Creates that long and lean look, we are all after.

• Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills combining agility, coordination, timing, and endurance.

• You can go at your own pace, allowing people from different fitness levels to enjoy the activity.

• It is very inexpensive, doesn’t require any extra space, and its portable (making it perfect for traveling).

• Increases self-esteem and fitness levels.

• Great activity for the whole family to enjoy together.

I rediscovered this activity about 4 years ago and have been hooked ever since. Now come on grab your jump rope, go outside with the kids, and have a little fun. Be young again, I guarantee you will be addicted.

The Importance of Fiber

2009-11-10T12:49:00.000-06:00

We all know how important it is to be getting in our daily fiber. But did you know that by eating fiber everyday, you could reduce your chances of arthrosclerosis (hardening of the arteries) and heart disease?

Fiber has almost a magical power! It benefits the human body in so many ways.

It creates a feeling of fullness
Influences the digestion process
Aids the body in metabolism
Helps eliminate fat from the body
Keeps blood sugar at an even level

The body cannot break down fiber, so it leaves teh body pretty much int he same form as it entered. As it makes it's way through the digestive system, it grabs fat and carries it all the way through the colon, where it is combined with water and then eliminates it from the body.

Now this does not mean if you go and consume a pizza, just by adding a serving of broccoli with it, your GOLDEN! Nope, nothing is that easy. Portion size of the fiber has to be equal to the portion size of the fat.

You want to be aiming for 14-25 grams of fiber a day, depending on calorie intake- some wonderful sources of fiber include apples, beans, berries, broccoli, carrots, oranges, bran muffins, brown rice, oatmeal, and whole wheat bread.

It is important to remember, that you should always had fiber slowly to your diet. Gradually adding a serving a day until you reach your daily recommended amount. If you add it too quickly, it can cause bloating and cramping.

Now go and grab yourself an apple and enjoy!

What Are Your New Year's Resolutions?

2009-11-02T13:16:00.000-06:00

November is here! WOW has this year seemed to fly by or what? Here were are 2 months away from Christmas. Can you believe it? 2010 is fast approaching us!! The time of year where everyone begins their new exercise programs, and self-promises to eat clean, chanting the "This year will be different" inner chants to themselves.

Why do you wait until January to begin your life? Why do we have New Year Resolutions? How about new month, new week, new day goals? Why not get a head start on those resolutions and start moving a little more now. Set that alarm clock 30 minutes earlier tomorrow and get moving! Switch your fuller fat milk with skim milk, make a change that brings you closer to your fitness goals.

Tomorrow morning when you get up, eat breakfast! Studies have shown that just by eating breakfast every morning, your metabolism will increase and you will shed more fat. Now come on, can you do anything else that will provide that kind of result with less effort? Breakfast is the meal that sets the rest of your day. It is the meal that breaks the night fast!!!

Do one thing today that is going to change your tomorrow. What are your New Year's Goals? Do something today to get your closer to them. Get in the habit now and by January you will be so much further ahead and you will enjoy the next two months even more. You will have more energy, better immunity to fight off illness, better attitude, the ability to think more clearly, and not to mention how great you will look at that next holiday party and don't forget those Family Christmas photos.

Make today count. Don’t put yourself off anymore, include yourself on your daily to do list and start a new tradition of bringing in the new year happy and setting other goals instead of the same ole’ weight loss ones. Be a better you!!

For more tips on how to prevent the holiday weight gain, sign up for my free monthly newsletter. It is full of fitness tips and a new delicious recipe every month. Sign up at http://www.transformations4life.com/

Tips to Prevent Holiday Weight Gain

2009-10-29T12:51:00.001-05:00

The average person gains 7 lbs from Halloween to New Years! Then they spend the next 12 months trying to lose it by following fad diets and doing endless hours of cardio. Do you want to make this year different? Wouldn't you rather spend the beginning of a fresh new year enjoying your new healthy lifestyle and shapely body?

Let's change our ways now, by adopting a healthier way of eating and commiting to 30 minutes of exercise everyday. Let me help you start your new path to wellness. I have the tips to help you adopt a Lifestyle way of eating! Sign up for my free montly newsletter filled with health tips, recipes, and motivation and you will receive my "Tips to Prevent Holiday Weight Gain" for free!!!

You can sign up at http://www.transformations4life.com/

How is your self belief today?

2009-10-22T14:52:00.000-05:00

Did you put outside 30 minutes out of a 24 hour period to devote to your health and wellbeing? We are all busy, we all have things that need to get done, but if you keep skipping your workouts, then you will not accomplish anything. You simply won't have the energy. How can you push yourself harder to mark things off your list if your sluggish and refilling that coffee cup just to get through the day?

How can you devote time to your children's physical activity if you sit on the park bench while they run around at the park. That bugs me to no end!! Get out there and slide, swing, climb, run, skip, mimic your child's actions. I still get some of my best boot camp exercises from a little boy that attends the camps with his mom. I simply just watch him play and I mimic those actions.

It's funny how as children they will skip across the field, crawl under tunnels, jump over tires, and move across the monkey bars and think it is so much fun. When we are asked to do it, it's always the same response, "UGH!" Why the change in attitude? It is the same activites we loved as a child. It still brings about the same kind of joy and laughter. But now, as adults we take ourselves to seriously, we're too worried about what others think of us, how much slower we may move, heaven forbid, what if we got stuck. If you made it more of a habit, you wouldn't care about any of those things.

Watch your child engage in activites, follow his or her lead at the park for a change. I guarantee it will be the best day at the park for both of you. They will love the mommy time and your body will love the physical activity you gave it today. Change your self belief and trust that you can do it and that you will enjoy it. The best reward will be when your child says, "Mommy, I'm glad you don't sit on the park bench like those other moms".

Are You a Creature of Habit?

2009-10-20T11:54:00.000-05:00

Most of us can answer yes to that question. We live our lives "doing what we've always done and in turn we get what we've always gotten." I love that phrase. You can apply that quote to so many different aspects in life. From financial habits, fitness habits, social habits, etc. How many times in a day do you have thoughts about your lack of fitness goals? Or how many times do you repeat in your mind, "I Have" to work out today?"

Did you know that these thoughts alone can keep you from obtaining your goals? We are in our own heads dozens of times a day, how we speak to ourselves, what we think when we look in a mirror, what we mutter when we try on a pair of tight fitting jeans. What if we turned those thoughts into positive, more motivating thoughts such as, I GET to go to the gym today! Come on now, you're healthy, you can walk, you are perfectly able to get to the gym or grab a pair of dumbbells and workout while at home. What about those individuals that have already lost their health or their ability to walk into a gym? What would they say to you using that excuse?

Instead of dreading that pair of jeans in your closet that you used to be able to button up, how about doing something about it. Instead of just going out and buying a new pair in a bigger size or walking around with the dreaded "muffin top", make it a goal to dedicate 30 mminutes a day for the next month to get back into those jeans or even a size smaller. Challenge yourself! Be Determined! Don't take NO for an answer!

Instead of pointing out the flaws you may have everytime you step in front of a mirror, how about pointing out the good traits you possess? What about your ability to workout or make healthy food choices. Your ability to change old habits and adopt good ones. What is one positive encouraging thing can you say to yourself?

Your are the best motivator out there! You are in your head 24/7! Tell yourself you Get to workout today! You GET to refuel your body with healthy food choices! Or how lucky you are that you are able to put in that cardio session. If you change your mind, you will change your body. Don't strive for perfection, strive for balance. A life balance between taking care of yourself and your family!

Are your Fears Holding You Back?

2009-10-15T11:55:00.000-05:00

If I guaranteed that you wouldn’t fail, would you Go For IT? Many of us, never reach our full potential just because of fear. Some are just as afraid of success as they are of failure. What if I fail, what if I succeed, what if I disappoint, what if, what if, what if….. You can what if things in life all day long, but that isn’t going to get you anywhere. What if you never Try? You will never know what you could have been? If you eat the whole bag of cookies, so what, does that mean you’re a failure? No, it just means you need to get back to eating clean, no cheat meal for the week, and work your tail off at the next gym session. It doesn’t mean you failed!!!

I see so many people reaching for fitness goals, and they get so angry with themselves over the littlest things. Don’t beat yourself up, it’s hard to be positive and strive for something that may be difficult at first, if all you are telling yourself, “Is your stupid, fat, ugly, tired, worthless, or you can’t do this, etc” Would you be able to get your job done if that is what your boss was constantly telling you? So why is it okay to do it to ourselves? You need to first, change those negative thoughts to nurturing thoughts. You need to believe in yourself and what you can achieve. Write down your goals, put done the smallest goals to the HUGE, seems impossible ones. Write up a plan on how you attend to reach those goals. “You didn’t think I was going to tell you to wish and hope for them, did ya”?

You’ve got to put that plan into action. Write down what your obstacles are that you are going to face. What are your methods to handling those obstacles? What are you going to do when you give in to those obstacles? I can tell you, that you are not going to give up! Your going to pick yourself up and keep going with it. Don’t allow fear or failure to inhibit your desires in life. Find that deep desire to make things happen. If you find yourself talking negative to yourself, then replace each negative with 5 positives. Wake up each morning with a list of 10 things you are grateful for. Everyone has at least 10. Name them each morning while you brush your teeth. Have a to do list of at least 3 things that will bring you closer to your goal. Map out a plan, a specific, very detailed plan. Remember, to put yourself on your to do list everyday. Your workout program, cardio session, yoga/relaxing session, whatever your suppose to do today. WRITE it down and DO IT! If you don’t schedule yourself in, you will be the first thing to be pushed aside…

I believe in you and I believe you can achieve every goal on your list. You have to want it and believe in it too. I’m always here if you need a pick me up or some motivational coaching, just call me or email me- I’ll always be in your corner!

How Bad Do You Want It????

2009-10-13T19:23:00.000-05:00

Well how bad do you want that fit body, that healthy cholesterol level, that slim fitting black dress, or that high level of confidence? We all have different goals for why we stop at a bite of chocolate cake or set our alarm for 5 a.m. to get in our cardio sessions. The difference between those that schedule in their exercise time and those that allow every little thing to get in the way of their "me" time is how badly they want it.

I know I want it pretty badly. I love how I feel after an intense cardio or weight lifting session. I like how strong I feel, how confident, how energized, and accomplished! It sets the pace for the rest of my 24 hours. I walk with an extra bounce in my step. My hair seems to look healthier, my makeup even seems to glide on better, as my skin is better prepared. I prefer how a plate full of lean chicken and asparagus feels over a greasy plate of french fries and a burger. My body reacts much nicer to the first option also.

I like how great it feels to put on a new outfit and feel like a woman without worrying about whether a fat roll is going to show through or not. I like the way my calves look in a pair of sexy high heels. I like the reaction my husband gives me when I slip into that little extra nice outfit. I like the way my children can hug around my waist and I don't have to worry about any extra folds of skin. So I ask you again, how bad do you want it?

Do you want it bad enough to set that alarm a little bit earlier tomorrow morning? Do you want it bad enough to put yourself on your to do list? How about enough to plan your meals and skip the fast food restaurant this week? Or to stick to your goals and not order the drinks and dessert when your out with your friends? It is all about YOU, and what you want. No one else! This is the little bit of time you invest in your own future. That's right, I meant FUTURE! Don't use the excuse, "I'm only in my 20's or early 30's" The time you invest in your health now will determine your future. It's not how we eat when were 80 that counts, it is while we are young that is predetermining how we live those Golden Years.

So go ahead, sleep in that extra 20 minutes, feel guilty for the rest of the day for hitting snooze yet AGAIN! I will be up at 5 a.m. sweating to my IPOD and feeling great about it. I promise you I won't feel guilty about NOT hitting snooze either. I will feel great when it comes time for that family Christmas Photo and that Little Black Dress Event! How about You?

Julie Wilcoxson: Tips to Prevent Holiday Weight Gain!

2009-10-08T09:26:00.000-05:00

Julie Wilcoxson: Tips to Prevent Holiday Weight Gain!: "http://www.transformations4life.com/"

Tips to Prevent Holiday Weight Gain!

2009-10-08T09:25:00.002-05:00

Sign up for my monthly newsletter and get "Tips to Prevent Holiday Weight Gain". Sign up at http://www.transformations4life.com/

Ahhhh! Cheat Meals

2009-10-08T07:56:00.000-05:00

I don't expect you to eat 100% clean 24/7. I know that is a difficult thing to do, espeically when going out with friends, holidays, temptations lurking around every corner. So let's touch on the ever so popular topic of Cheat Meals. I believe they can be beneficial to your progress when handled properly. Now, first understand the word Cheat MEAL. No where in that sentence do you see the word DAY! Correct?

Most of the time, the trouble happens when you go completely crazy and eat whatever you want for the next 24 hours. That is not going to help you reach your fitness goals. You get one meal to relax a bit. Now if you are going to choose to use that meal at McDonalds eating a Quarter Pounder, Large Fries, Fried Apple Pie, and a Coke - then we are going to have some problems. Remember, it takes 3500 calories to equal a pound of fat. The above mentioned meal is probably about 1800 calories at least.

Instead, let's try having a nice buttery roll at dinner, a pasta dish (cooked however the you like), and maybe a small dessert (shared is even better). You have to still practice portion control here. Don't throw all your hard work out the window and eat the entire plate that the waiter sets in front of you. We know that those portions are not single serving dishes. Enjoying a cheat meal is simply just enjoying that dish Full Flavor. Not worrying so much about how it is prepared, it may mean it is cooked in butter, or drenched in a sauce. This is okay for your cheat meal.

After sticking to a clean diet, you will quickly find out that your body will crave the healthier food choices over the messy cheat meals. You may feel a little sick to your stomach after your first cheat meal. This is your body's way of letting you know that you have been doing a great job feeding it properly and it prefers to have those heathly, well balanced CLEAN meals over these. Another reason, to only make them once a week. Enjoy yourself, relax a bit, but don't go crazy. Afterall, you don't want one meal to blow all the hard work you have put in this far.

Total Body Workout

2009-10-06T11:30:00.000-05:00

Many of us need an extra push every now and then to get us out of a rut. Well this week is our "off week" for my boot camps and I promised I would post a workout to be done this week. Be sure to warm up properly before starting this workout, and cool down with some good stretches afterwards.

*Perform each exercise for a count of 25 reps.

Crunches (slow, 2 count up, 2 count down)
Reverse Crunches
Side Oblique Crunches
Plank Hold (30 seconds)
Lateral Raise with Lunges
Squat with Overhead Press
Side to Side Bunny Hops
Side Lunges
Upright Rows
Jump Rope x 1 minute
Push ups
Standing Calf Raises
Bicep Curls
Tricep Extensions
Supermans

*Repeat as many times as you can in 30 minutes. Take a 1 minute rest between each circuit. Drink plenty of water!!!

Are You Taking Your Health for Granted?

2009-09-30T12:14:00.002-05:00

What is the one excuse you always hear when you talk to a smoker, drinker, or compulsive eater? “Well you gotta die of something, right?” I mean that is true, everyone does eventually die of something. My question to them is, why would you want to pick the one thing that is slow, painful, debilitating, and preventable? Doesn’t make any sense to me. When I die, I hope it is in my sleep, peacefully and at a very old age. I surely wouldn’t pick wearing an oxygen mask, or having a tube breath for me, or having to undergo open heart surgery, or gastric bypass surgery. Is that really what you would pick if given the choice?

“No thanks on the peaceful natural death at a ripe old age, I’ll take the slowest most painful option you have at a young age to boot.” Is that what you are saying? Is this seriously the mind set that we have resulted to just because of the fix of a cigarette, or the taste of an overly processed food, or the sip from a bottle? This scares me! It scares me to think that there are people out there that have been given this wonderful body that has so much potential to be strong and healthy, successful, and extraordinarily happy and it is thrown away due to an addiction. Yes, I look at emotional eating as an addiction just the same as alcohol or drugs.

Anything that you abuse over and over again that is detrimental to your health is an addiction. Now, I can’t speak for cigarette smokers or drinkers, but I do know a thing or two about emotional eating. I was a sufferer for many years. I have hid many depressed feelings in a bag of mini chocolate donuts. Oh yeah! However, I am hear to tell you that there is no fix out there more sweet tasting than a fit mind and body. When you turn those destructive behaviors, put it in exercise, and clean eating, the things you can achieve are limitless.

Don’t get me wrong, I am not applying that by exercising, you are going to be a millionaire without ever having to work a day in your life again or never suffering from a cold again. No, I am talking about when you take the time and effort and invest it into yourself, your mind strengthens, becomes more positive, and clear, and you have the confidence to go after your dreams. Having a fit mind and body gives me the ability to run around with my children, playing those favorite childhood games, that I use to love to play as a kid. It gives me the energy to run a successful business, it gives me the confidence to train for a figure competition, it gives me the positive mindset to reach for higher and higher goals.

Imagine being able to go into any department store and pick that cute little top you want and not worry about whether it will show your back flab? Or being able to walk up a flight of stairs without becoming winded. Or how about being able to pass by a drive thru restaurant and not being tempted AT ALL? Living a life full of good health, tons of energy, and positive thoughts is AMAZING!!! I want to spread the love and these feelings with everyone I come into contact with. After all, it was Mother Theresa that said, “Let no one come to you without leaving better and happier.” No truer words have ever been spoken. You should always strive to lift someone else’s sprits when you see they are having a tough time. Everyone will have down days and stress in their lives, but if you take, your health for granted, life is going to be so much more stressful, than it was ever meant to be.

By eating a clean healthy diet, you heal faster and by having positive thoughts your mind can change how your body is feeling. Go ahead try it for a month, I guarantee you feel so much better and have a brighter outlook on life because of it.

Love yourself today by putting yourself on your to do list

Want to know the secret to getting lean fast?

2009-09-29T10:21:00.000-05:00

I knew that title would get ya! Everyone wants to know the "secret". The quick fix, the trick that no one else knows to get into that tiny bikini in record time. The truth is and you already know this, is there is no secret. There is no quick fix, no tricks, no gimmicks (no matter how many commercials say so). You can only get to your fitness goals through proper diet and exercise and H20. Yep, that is how you will look leaner faster than anything else.

Water is an essential of the human body. Our bodies are made up of approximately 60% of water. Water is involved in almost every bodily process. When you deprive yourself of this MOST important component, your body cannot function at peak performance, your body holds onto the little water it does have, creating that wonderful “bloated look”.

It is a misconception that by consuming water you will look bloated. NOPE! NADA! Don’t believe it for a second. The opposite actually happens. When your body detects it is getting an adequate supply of water, it will in fact let go more efficiently, making you shed water weight and look leaner. This is the secret you have been waiting for.

Did you know that at just 2% dehydration, your performance declines? Now just think about that for a second, that isn’t very much at all. Water also increases metabolism (did you hear that?) It will help aid your body in shedding fat. Without an enough water, the body will use fat cells. That’s not what we want, we want the body to use our fat cells for energy.

A good guideline of how much to drink is 0.55 x your body weight. I like to aim for 80- 100 oz a day myself. Now, you don’t want to guzzle all of it at once. Your body cannot possibly hold that much water in just a few sittings. You need to drink it throughout the day. Water is best received in small amounts more frequently. (Where have you heard that before? Eating smaller meals, more frequently). Check out the color of your urine. If it is dark yellow- drink up you are dehydrated. You are aiming for pale yellow to clear for adequate hydration.

In conclusion, drink around 80-100 oz of water a day, every day for adequate hydration, good performance, clear thinking, fat loss, and energy. Sometimes, we think we are hungry and in reality, we are thirsty. Always start your meal with a glass of water, eat, then finish with another glass. It will fill you up, and the good news is it contains no calories!

Eating Often

2009-09-25T12:27:00.000-05:00

So far for our challenge, we have learned how to properly set realistic goals, the right foods we should have in our kitchens, and to start eating breakfast every single morning. The next step would be to start eating every 2.5 -3 hours.

This may be a challenge at first. The way I had to teach myself was to set my watch every 3 hours. I promise you after about 4 days, your body will be running so efficiently that you won't need the watch anymore. Your tummy will start growling for the food and you will find it to be a natural way to eat. As with any new habit, it will take some adjusting.

I know one of the questions you probaby have is "how much to eat?" The simplest way I have found to jude is:
1.) If you find you are starving before 3 hours- then your last meal should be a little bigger or more filling (this is where fiber comes in).
2.) If you are still stuffed 3 hours later, than the previous meal needs to be reduced.

We have all forgotten how to eat, how to gauge portion sizes, when we're hungry, what we're hungry for, what not to eat, what to eat. If you just learn to listen to your body, I PROMISE, it won't let you done. Your body wants the healthy foods, it wants to be refueled frequently throughout the day, it wants the natural sources of fruits and vegetables, preservative free foods, and it wants the water all day long. Your body is a magnificent machine, that was built with all these mechanisms that set off alarms when your doing good and when your doing bad.

How many times have you indulged in one to many cookies, only to find your body revolting, by leading you to the bathroom or with a very upset stomach? That is your body's way of saying, "Hold on here, that didn't feel so good". If the only thing you stick in your system is junk and processed foods, then the only thing you will get from your body is illness, weight gain, and low energy. If what your feeding your body is healthy, natural protein, fiber, carbs- then your body will bless you will a healthy weight, energy, and radiance.

I always say, "take care of your body and it will take care of you." Okay, back to my point. You need to refuel that engine every 2.5 - 3 hours. If you are not hungry in the beginning, I want you to still eat something, nothing big, just a couple nuts or a small yogurt. The purpose for this is to get your body in the habit of eating every few hours. Once your body trusts that you are not going to starve it, it will start to digest the meals faster and more efficiently. Remember, this cannot be meals that are made of JUNK. These have to be filling balanced meals. Here's some examples:

Bkfast:
low fat vanilla yogurt, 1 scoop of protein powder, a serving of granola or fruit
Or egg omelet, turkey, a little cheese, and an orange

Snack:
slice of turkey, slice of swiss, strawberries, and sunflower seeds
or apple with almond butter or peanut butter

Lunch:
turkey wrap with turkey, cheese, tomato, lettuce, whole wheat tortilla, Balsamic vinegarette dressing
or salad with chicken, romaine lettuce, tomatos, carrots, mushrooms

Snack:
raw almonds, walnuts, and raisins
or low fat cottage cheese and a peach

Dinner:
chicken, zuchinni, salad
or talipia, brown rice, asparagus

I hope this gives you some ideas of what your food plan should look like everyday. Pick a day during the week or weekend and give yourself one hour to indulge in something. Not everything, but something. More about that next week.

What do you Intend to accomplish this year?

2009-09-23T19:21:00.000-05:00

Intention- according to Webster’s Dictionary is defined as “a determination to act in a certain way; resolve. One attends to do or bring about. Purpose”.

So that brings me to my question, Do you intend to reach your fitness goals this year or are you going to “try” and reach them.

Try- is defined as “to make an attempt”. Many times when we set fitness goals for ourselves, we unconsciously state that, ‘this year I am going to try and reach that goal.” When we slip that word “try” in our goals, we are setting ourselves up for failure right from the starting gate.

Why not rewrite those goals, except this time, omit the word try and substitute it with “intend”. The most effective way to write your goals with this new belief system is to answer a few questions first.

1. Determine the results you want and how will you make it happen.

2. You need to have a detailed plan on how you are going to reach these goals.

Look! Wishing never got a man on the moon. He actually had to have a dream and design a detailed plan of action. He had to prepare his mind and body for this new adventure. The same goes for you. What are your goals? Do you want to lose 10-20 pounds or just be a toned and healthy individual? Well how are you going to get there? I can promise you it is not going to happen by sitting on the couch watching Days of Our Lives every after noon, promising to start your workout tomorrow. You have to take ACTION, EVERYDAY!

Get our your day planner, do to list, phone calendar, desk calendar, whatever high tech gadget you are using to keep track of your daily to do’s. Schedule in “me” time everyday at the same time everyday. I mean it, actually write in that 30 minute cardio interval session and that 45 minute circuit training, or that yoga class. If you don’t schedule it, I promise you, something far less important will take its place. I’ve seen it time and time again. If you don’t have a plan, you will never see results. No one reaches success on a whim or on a wish. You have to have a plan on how you are going to get there.

Your goals need to be specific and believable. No far fetched, impossible goals here. For example, you know you are not going to lose 40 lbs in 4 weeks, or run a marathon in two months with no training whatsoever. Be realistic, use the SMART goal system.

S- specific- clearly state what you want to accomplish

M- Measureable- keeping a journal on your journey will help you see what your doing that is working and what’s not.

A –appropriate – are these goals right for you.

R- realistic- think about this one.

T -time frame- short term goals are the building blocks for long term goals.

Now find a way to get motivated and let’s reach some goals.

Eat Breakfast Every Day

2009-09-22T10:56:00.000-05:00

Breakfast is the Most Important Meal of the Day. It is the meal that breaks the fast from the previous night. Without it you are surely going to crash later in the day, eat more empty calories, and Binge at dinner.

The above picture is not what we want to see. When you eat a wholesome breakfast which is balanced with a fruit, protein, and a complex carbohydrate, your body feels fuller longer, you get those brain cells revving for the day, and your feed your starving body that has been fasting all night long. What better way to start your day. Yes, you can have your cup of coffee or tea, whichever you need to get yourself moving. But please don't stop there, feed your body! If your caffeine fix fills you up and you simply can't force yourself to eat. Then drink the coffee on your way to work or school. EAT FIRST!!! That caffeine fix is not more important than the food.

Here is one of my favorite french toast recipes. It is guaranteed to help you feel full, get you through until your next meal, and stop the tummy rumbles.

Ingredients:

• 2 whole pieces of whole wheat bread

• 3 egg whites

• 1 tsp. Cinnamon (not Cinnamon Sugar)

• 1 tsp Vanilla Extract

• 1 tsp of Splenda or Stevia (if desired)

• 1 tsp of Sugar Free Syrup ( I like Cary’s brand)

Directions:

1. In a bowl, whip together egg whites, cinnamon, and vanilla extract. Dip each slice of bread in egg mixture. Put bread in pan or griddle. Flip when brown and repeat on other side.
When finished, put French Toast on a plate and add small serving of butter or add natural peanut butter for some extra protein, sprinkle with Splenda if so desired. Add your syrup.

Enjoy with strawberries on top or a side of grapefruit and your cup of coffee. Yum-o!

FEAR How to Embrace it!

2009-09-18T10:07:00.000-05:00

Fear ! Just reading that word puts most people in a state of anxiety. Fear, it makes your palms sweat, your heart rise, and the tiny hairs on the back of your neck stand up. It is the four letter word that binds us all. It is the one thing that makes us human. It causes stress, it causes change, desire, movement, and many times success stories come out of fear.

The word itself is nothing to run from. What you do in response of fear is what is important. Fear doesn’t have to be scary or debilitating! It can move you in directions that are wonderful, amazing, and life changing. Again it is determined by your reaction.

Yes, there is that physical fear. Where the hairs on your neck stand up, and your instincts kick in telling you to run for your life. That is a different kind of fear from what I am referring to. That is a fear that works much like an instinct. Your body senses physical harm, like that of a stranger getting a little to close to your personal space or someone being threatening to you, which causes you to take the “flight or fight” response.

The fear I want you to embrace is the fear of the unknown. We have all been there. As children, it was when the teacher called our name, to have our turn at the front of the classroom to read our speech. Those were some scary times. You get that lump in your throat, the racing heart rhythm, the shakiness in your knees. Seems kind of silly now though. It didn’t cause us any harm and every kid in the class had to do it.

It’s also the fear of getting caught for doing something your parents told you not to do in the first place. You remember those times! I was told several times not to go play down the block at this HUGE sand hill, yet I managed to find myself there everyday after school. One day, my father found out and I was told to sit in the chair until he was ready to deliver the spanking that he had promised me. Now, that was fear. I sat there which seemed like hours waiting for the 5 slaps I knew would hurt and be humiliating, you know the ones that hurt your parents more than you.

Yet that fear played it’s purpose in life too. It taught me discipline and respect. Respect for authority and the discipline to understand that I would have to pay a consequence for not listening to what I was told to do.

Now it has a different meaning altogether than when I was a kid. Now, fear is what drives me to be the best person I can be. Fear is what pushes me to talk to that stranger about my business when they approach me. Fear is what guides me to motivate women on reaching their fitness goals. Fear is what gets me up in front of 15+ people in a group fitness class to encourage them to push out the reps that I ask of them. Finally, fear is what gets motivates me to rally up a huge group of individuals who are getting ready for a 3 mile walk for a charity. Fear is what keeps me working on my marriage and teaching my children lessons of good character at every opportunity that presents itself.

You see, there is nothing to fear with the word Fear. It can motivate you to do things beyond your wildest dreams. When you want to accomplish goals in your life, no matter what they are, you use fear to reach them. Without it, you are just an ordinary individual looking for that quick fix to get you to your goals. Fear can teach you drive, determination, and even self confidence. The end result is self gratitude. Ah, how sweet it is. To know that in the face of fear, you kept going and conquered your quest!

So what it is going to be? Will you embrace your fears?

We've written out our SMART goals, Now What?

2009-09-17T10:20:00.001-05:00

Now we have to start putting them into action. So you've written out your goals that are specific to you and what you want to achieve for our new challenge. So where do you start? First, we have to go through our pantry and our fridge and eliminate all the processed junk which has no nutritional value.
We have to start replacing our kitchen with foods from nature. Now, hold up, that doesn't mean you are going to be nibbling on nothing but carrots and broccoli over the next 14 weeks. You can still enjoy your food but in MODERATION (there's my favorite word again).

Get out a trash bag (make it a big one) and proceed to your pantry. Look at it as Fall cleaning, I bet you haven't done this in awhile. Make it a game, invite the kids to particapte. Read all the ingredients for trans fats (hydorgenated or partially hydrogenated oils) TOSS THEM immediatley. This is a known source of heart disease. This is not natural, it is man made to prolong self life, not human life. *Good Rule of Thumb: If God Made It, Eat It; If Man Made It, Stay Away From It. Don't trust the labels that say contains No Trans Fats (read the ingredient list- Food Manufacturers can claim no trans fats if it contains 0.5grams per serving).

Anything prepackaged, needs to be donated to your local food bank. Keep items such as beans, chicken broth, whole grain or whole wheat pastas, brown rice, steel cut oats (not that instant stuff), almond butter, all natural peanut butter, extra lite virgin olive oil, grapeseed oil, balsamic salad dressing, raw almonds, walnuts, raisins), water packed tuna.

Now for the fridge- same rule applies. We are looking for fresh eggs, low fat or skim milk, low fat organic yogurt, low sugar jelly, fresh veggies (carrots, broccoli, squash,etc, salad (dark green leaves), strawberries, blueberries, raspberries, water (if you like it cold). On your counter in your fruit basket you need grapefruit, organges, apples, kiwi, cantaloupe, honeydew, sweet potatoes, white potatoes, bananas. Variety is the spice of life. Use it, change up the colors. Put color back into your diet. I promise you once you start eating from nature again, you will embrace it, enjoy it. We don't need all the extra added preservaties, our food naturally comes full of flavor. Your fridge should contain skinless chicken, ground turkey, turkey breasts, lean ground beef, bison, lean red meat (flank is excellent), talipia, shrimp, fish.

Remember to replace that white flour with whole wheat flour, sugar- this is a HOT topic. I say stick with raw sugar- moderation, moderation, moderation. I've been down the road with Splenda, Truvia, etc. I believe stick with natural ingredients, skip all the added junk. Your body will be much happier because of it.
Okay here is step #2 for our challenge. Make this your homework for the weekend. Please don't just throw away food- bring it to your local food bank. The holidays are coming and most food banks run low this time of year, so give it to them to enjoy.

Remember to post how you are doing on my blog. I love hearing from you

So now that we have our goal in place.

2009-09-15T09:37:00.000-05:00

We need to have the tools to get there

Follow the S.M.A.R.T Guidelines.

Specific. Your goals should clearly state what you want to accomplish. What are you wanting to do for the Black Dress Challenge? Do you want to drop a couple of dress sizes (remember it takes about 5 lbs to drop one dress size). Do you want to tone up? Do you just want to feel good about yourself? Or do you simply just want more energy to last out on that dance floor? Be very specific in your details.

Measureable. Your goal has to be measureable. Writing down your goals, your physical activity, what you ate today (and I mean EVERYTHING), on a calendar or daily planner."Out of sight, out of mind". Keep your journal with you at all times. You might want to carry a small notebook or use an application on your phone. Don't rely on memory to keep track of what you ate today. Write it down.

Appropriate. Are your goals right for you? If you don't need to lose any weight, then set your goal for toning up or simply feeling more energetic, more confident. Look at what it is you really want.

Realistic. AH! Now here we go. A goal that is not realistic will NEVER be attained. You can't aim for losing 30 lbs in the next 12 weeks. Be realistic, what kind of time are you truly going to commit to reaching your goal. How many meals are you going to make from your own kitchen, how many eating out? If you are not currently doing any physical activity, maybe start out with 3 15 minute walks this week, instead of I will run a 45 minutes a day everyday. (we don't want to do that anyway).

Time Frame. Short term goals are the building blocks for long term goals. When starting SMART goals in this program, know what you want to achieve in the long term. Focus on the specific things you need to work on each week. Remember it takes 21 days to become a habit.

I hope this helps you attain your goals. Your homework for tonight is to write down your SMART goals for the Black Dress Challenge. Tomorrow we will start talking about the habits that you need to adapt to reach it.

Little Black Dress

2009-09-14T13:41:00.000-05:00

Okay Ladies! Everyone here knows I am a competitor in training. However, my competition has been set back due to this cyst on my ovaries. With that being said, like you I want to keep on track through these upcoming holidays. We all have heard, that from October 31st thru the New Year the average person gains 7 lbs. I refuse for that to be me. Although, I am still trainnig and eating clean, I like having a goal. That competition date keeps me on target and makes it easier for me to stick to my grilled chicken when my friends are devouring a cheesey pizza.

My trainer, Cathy has started this Litlte Black Dress Challenge! This is just a way to keep a goal in front of you to keep you honest through the holidays. I love the concept soooo much, I would like to have you all join me too.

This way it works is, you need to go buy yourself a nice little black dress to wear to that speical event this holiday season. It can be an office Holiday party, Christmas party with family, or that awesome New Year's Party that you will be attending. Holidays are a stressful, hectic, and tempting time of year. How many of you have put on a couple extra pounds last year and to only spend the first 6 months of the new year trying to lose it?

Remember, what I have been preaching, change the behavior today that will change the outcome of tomorrow. I would love to offer this challenge out to all of you as well. Let's do this together and keep our healthy selves (some of us an even slimmer version) through the holidays.

Okay, here's what you need to do. Purchase that hot little number one to two sizes too small, nothing crazy, remember it is only 12-15 weeks till the Big Event (depending on which one you are aiming for). Pick something that you are comfortable in. Don't pick something that is off the shoulder, if that makes you feel insecure. You want to feel HOT on this day!

I will giving tips about eating clean and exercising thru my blog during this time. If I can get this countdown clock to work on my blog, then you will have that additional remainder in front of you.

Okay Ladies, here is another new challenge. There is no reason you cannot make this goal! We have the Heart Walk coming in October, that's a 3 mile walk for a GREAT cause, we have the boot camps, in home personal training, online training! I want all of you to feel fabulous in your God given skin on that special day. No excuses this year! Join me in this Little Black Dress Challenge. I will be posting my results as I hope you will comment on here how your progress is going too.

What are you doing today that will change tomorrow?

2009-09-11T13:58:00.002-05:00

Do you suffer from the "loser mentality"? Are you one of those people that slips up on clean eating and then throws in the towel for the rest of the week, with the "I'll start back again on Monday" mentality? "Life's too short anyway! Dang it, I want a juicy cheeseburger, a Coke, and some gosh darn fries"! Are you starting to think that it would be easier to just join the crowd and live with your health the way it presently is?

Only to decide to try again due to the frustrating act of lying on the bed trying to button up those jeans, or calling yourself names through the fitting room mirrors.

Life is about balance, you have to give and take all the good with the bad. Expect slip ups and you will be okay. Healthy living is not about sacrificing everything good in your life to fit into a pair of jeans, it's not about missing your child's soccer game because you have to get to a cardio class or workout session, nor is it about giving up all the fun treats in your life just to lose some weight. If that were the case, the world would not consist of fitness models, fitness competitors, or athletes. It is about BALANCE! Living life in moderation. Just like some stress is good for us, in moderation. We wouldn't want to pile it on, but some of it is actually beneficial to life; getting that project done by the deadline, getting dinner on the table in time so you can enjoy it before rushing off to that sporting event.

Remember you are HUMAN! You are gonna have the occasional mess up, the occasional missed workout. As long as you stay with the program you will see RESULTS. Life gets in the way sometimes despite our best planning. You get the flu, your kid is sick from school, your husband invites his parents over for dinner, last minute. It's OKAY! There is another hour, another meal, another day. Start back on track as soon as possible. People that don't ever reach their goals, are the ones that throw it all in and quit. You're not a quitter, are you! I didn't think so! So pick yourself up, dust yourself off, look at your goals again (because we all know they should be written down) and carry on.

No self defeating talk! No negative thoughts! No poor me's. Nope, Nada, zilch, nothing! Move on from it and continue with life. So eat a couple of those darn cookies, next meal have a handful of raw almonds and an apple, and carry on with life. No deprivation, no starvation, no diets= NO GUILT!

So again I ask you, what are you going to do today that will change tomorrow?

Okay, I admit I have done it myself for years.

2009-09-10T07:40:00.005-05:00

For years, I too have used Olive Oil to cook all my vegetables in. After all, research showed it as the Superior Oil to use for everything. With all it's healthy benefits of Omega Fats, it's richness in monounsaturated fats, and benefits to cholesterol levels. Well Ladies and Gents, there is a new Sherriff in town that has not received the attention it so deserves.

Now don't get me wrong, Olive Oil is worth its weight in gold, so don't toss it just yet. It is the best oil to sprinkle on your veggies or salads but not to cook with. Olive Oil breaks down when heated, so in plain English, that means once you've sprinkled it into your frying pan, you've just broke down all the benefits you were trying to get out of it.

Let's look at another choice shall we....Allow me to introduce (drum roll please) Grapeseed Oil. Now, if you are a client of mine, you have heard me mention this one quite a few times. I am in love with this oil. Let's look at the facts. Grapeseed Oil is a byproduct of wine production, it is actually extracted from the seeds of grape (get it, grape seed oil).

Research has shown that Grapeseed Oil is effective in correcting blood cholesterol levels (raising HDL- the good cholesterol, and lowering LDL-the bad cholesterol). Which we all know reduces our risk of cardiac problems. (Think heart disease).

More Benefits: The antioxidants in Grapeseed Oil are proanthocyanidins which are far more powerful than Vitamin C and E. (they fight free radicals). It has also been shown to stimulate the circulatory system and has been said to help treat varicose veins and improving the look of the skin.

It contains monounsaturated and polyunsaturated fats which help lower blood pressure and it is an antiflammatory. Some studies have even shown it to reduce generative growth of cancer cells. It also has the lowest levels of saturated fat of any oil and it is high in Linoleic Acid (the super omega acid)

The Huge Benefit to this Oil is it has a high smoke point which Olive Oil is missing. This means you can cook with it and not lose any of its health benefits. I use Grapeseed Oil in all my cooking and sauteing.

I know with all the wonderful benefits I've listed, you are wondering how it tastes right? The truth is, it tastes great. It has a natural taste which is often infused with herbs and other flavors.

So here are the facts: Use Olive Oil as a dressing or to sprinkle on top of veggies once they are out of the pan. When you want to use an oil to cook with, grab the Grapeseed Oil. Oh, one more point I forgot to mention, it is a wee bit cheaper than Olive Oil, at about $5.00 a bottle. Remember, a little bit goes a long way. Make the switch to cooking with Grapeseed Oil and you have made one more step in the right direction to help ward off heart disease.

Try and it and please let me know what you think. I love to hear from you.

Love Yourself Today,

Julie

Have I got a challenge for you.............

2009-09-09T11:40:00.002-05:00

Have you ever wanted to help someone or a wonderful cause, but was unsure how or who? Well have I got an awesome opportunity for you. I am a member of the GO Red Program with The American Heart Association. AHA is a fantastic organization that raises money to help educate women on the risk factors of heart disease.

Heart Disease is the #1 killer of women. This disease is 80% preventable through proper diet and exercise. We need to get back to the basics of eating foods made from nature not man or government agencies. Remember, they are in it to make money, it's not about your health. For them, it is about the bottom line. Okay, so I started on my rant here, back to the subject at hand.

I have created a team, Transformations 4 Life Team that is walking on October 18th in the Start! Heart Walk in Murfreesboro, TN. My team is made up of women, men, and children who have decided to take their health back into their own hands. They want to be responsible for what they decide to put into their body. They want to decrease their risk of heart disease. They want to keep their heart healthy and happy. So they have joined my team for a Sunday afternoon walk in honor of this cause.

Well here is your opportunity. If you are in the area and would like to join our team, Hop on board. We would love to have you. In fact, we would embrace your presence. However, I understand not everyone can be here, after all some of you may live out of the area. Well I still want you to get involved. So here is my challenge to you. Talk to your friends, family, coworkers, boss, organization, church, EVERYONE and help raise funds for this charity. The person who raises the most money; I am offering a free 6 week boot camp if you are in the area. Or a 1 month online personal training program FREE of charge for those that live outside the area. This is a tremendous value! With either one of these offers, you will receive 3 weekly workout sessions, nutritional guidance, and a program that helps you reach your goal, and of course, access to me, your very own Personal Trainer.

I am offering this to the person that raises the most money for our team. That is how much I believe in this cause. Heart Disease affects everyone, it knows no age, no race, no gender! It attacks the heart, it's scary, costly, painful, and it will effect your loved ones too. We can change the statistics together.

Join ME and my team in this fight against Heart Disease! Raise money and awareness! If you have any questions, please contact me and I will provide any material or information you need to join the cause.

Send everyone you know to this link to donate or join our team, make sure you are keeping track of the ones you send. http://rutherfordtnheartwalk.kintera.org/faf/donorReg/donorPledge.asp?ievent=295662&lis=0&kntae295662=5977321008134BF0AA2A14D90C1C83E8&supId=268679252

2009-09-04T21:31:00.006-05:00

Heart Disease- Ugly Word. No one wants to think about it and everyone thinks it will happen to someone else. Have you looked into your family history? I can guarantee that someone in your family has suffered from this. What doesn't make sense to me is this is you can lower your risk factors by 80%. I mean COME ON PEOPLE! WAKE UP AND SMELL THE ROSE PETALS! We have a fighting chance here.

What actions would you take if your doctor said, hey Suzie I can give you a 80% decrease in getting cancer if you just follow these 3 simple things. Would you say, Nah! No thanks doc, I'd rather take my chances. I would think not. There is no reason for playing Russian Roulet when it comes to your health.

I mean homes, finances, pets, people, cars, jobs, friends dreams well they all come and go, but your health that is with you for life. Your stuck with your choices! Do you want to be an old feeble grandma or grandpa or do you want to be active with those little grandkids? Me, I want to be teaching bootcamps in the Retirement Home when I get there. LOL! I plan on taking care of myself for life. Afterall it's when you stop moving and caring that your health starts to disappear.

Not me sistah! I'm eating clean, exercising at least 30 minutes a day Everyday, learning new relaxation techniques, reading (gotta keep that mind sharp to), and stopping to smell the petunias every chance I get. Join me on this revolution to a healthier you.

Why wait till January 1st? Don't ya think your health is worth starting TODAY? C'mon record that televsion show and lace up those shoes and take Rover for a walk.

Love Yourself Today,

Julie Wilcoxson

I am soooooooooo excited............

2009-09-04T20:55:00.002-05:00

I am proud to announce that I have found a charity that captures my heart and my beliefs. Ask any of my clients and they will tell you that I harp on them about eating clean and exercising daily not for vanity sake but for their long term health.

Which brought me to The American Heart Association's Go Red Program. I am so excited and proud to be working with such an awesome company that is doing wonderful things for our community.

Here are a few facts for you to take with you...
1. Did you know that heart disease is the #1 killer in women?
2. Did you know that proper diet and exercise can decrease your risk factor by 80%?
3. Did you also know that 1 out of 3 women will suffer from heart disease? Hey look to your left, then to your right. Who is it going to be?

Scary figures I know... But you have to know the risk factors in order to make a change. Together let's make a stand against this horrible disease. I mean how many diseases can you fight by lifestyle changes? Not many, especially by 80%!

Don't take this life for granted. You may be young and healthy now. But it is the choices you make in your youth that come back to haunt you in your later years. I'm not talking about Golden Years here either. Disease knows no age! We have one body and one mind, embrace it, take care of it, enjoy it, and love it. More to come about this subject. Stay tuned.

Love Yourself Today,
Julie

A small disappointment for me....

2009-08-31T12:22:00.003-05:00

Well you know what they say.. When life hands you lemons, make lemonade. I have hit a small roadblock in my competition training. During a routine physical checkup, my doctor discovered a 6 cm cyst on my right ovary which has caused my hormones to become out of whack. Which as many of you know, I have been battling with due to PCOS anyway. Well after speaking with my doctor and a nutritionist, it has been advised for me to stop dieting for competition; at least for now. My main focus at this point in time is my health.

To avoid surgery, we are trying different medicines to get my hormones leveled out and hopefully shrink the cyst at the same time. If not surgery will have to take place due to the size of it. Therefore, dieting down so hard for a show is out of the question at this time. However, I will prevail, I will focus on my healing, my training, and still eating clean, until I can start training for competitiion in the Spring (as the season is coming to a close for the year).

Please keep me in your prayers that I will be able to avoid surgery and this will be taking care of through modern medicine. I will continue with my blogging, so please come back for updates and fitness tips.

Until then, get out there and lift some serious weight ladies. :)

Yours in Health,

Julie

Why do we women, do the things we do...

2009-08-21T14:20:00.003-05:00

While talking to a client of mine, who is dealing with some stress right now. She confesses to me that she drove through the golden arches (don't say it) and filled up on nothing but empty calories and FAT... When I asked why, she said, "because I was so down that I just needed it...."

WHAT!!!

So my question is how many of you have been in this similar situation? C'mon don't lie.. I have done this very same thing once or twice. (haha) Why? Men don't do this, so why do we women when faced with a crisis or situation out of our control, do we grab something BAD to shove in our faces? Is it fair to punish ourselves for an uncontrolable situation or for something that someone else did or said to us? NO WAY!!
Instead, hit the weights or pound out your frustrations out on the pavement. Blast your favorite music and scream at the top of your lungs or dance around your house like a fool. Why add more stress onto an already bad situation? Control what you can and let go of the things you can't. Prove to yourself just because something today went wrong, doesn't mean you have to self loathe. Take that situation and turn it around, by working out; I promise you will think more clearly about a remedy and you will probably perform the best workout of your life. Trust me!

Medical Test Dummy...

2009-08-19T12:17:00.003-05:00

Well that's what I feel like anyway. Between the stress of running a business, raising two teenagers, training for a figure competition, and dealing with doctor's appointments- I am a little frazzled to say the least. On to my daily struggle with getting lean enough for stage time. Alas they are trying new meds for my PCOS (poly cystic ovarian syndrome) issue to get my body to respond. There seems to be an end in sight, if we can just get my body to accept it.

My wonderful GYN doctor, has discovered that I have a very LARGE cyst on my right ovary that is causing my hormones to spiral out of control. (no one tell my hubby that he is right, I am hormonal) Which is causing my body to hold a nice kanagroo pouch in my midsection. Which as you know is not good come time to stand on stage in front of hundreds of people in nothing by a piece of wide dental floss and a little triangle top. It is our hope that we can get this resolved quickly enough so I can still step up on stage Proudly.

I will still push on like I always do. Following my diet to the last letter, pushing that iron 5 days a week at the gym, hitting the cardio rhythm 5 days a week, and posing in my 5" heels like a fool. I will be ready in all aspects of my life, let's just hope my baby Joey takes a hike before October 17th.

To all my sistahs in iron,

Love yourself today.

Back to School

2009-08-10T14:13:00.004-05:00

Today was the first day back to school for my little ones. Well I guess their not so little anymore (6th and 8th graders). It was a short 2 hour day just basically to get their schedules and meet their teachers. Then we drove an hour to meet some dear friends for lunch. Our half way meeting place. As they sat their with the desserts and cheesy soups, I stuck to my grilled chicken and steamed broccoli. YUM-O Satisfying! It was then that it really hit me about my competition. It helped that we were talking about it. But, I think I have finally battled my addiction for food and the taste for sweet or fried foods.

I basically like eating clean, I mean I actually enjoy it. I like the way my body feels afterwards. There is no bloated feeling, no I gotta unbutton my jeans, I just feel content not stuffed, and I feel like I made the best food choices and that makes me feel closer to my goal. It's funny how when you start listening to your body, it will guide you in your food quest. It will let you know by the reaction it gives you after consuming the wrong foods. Speaking of foods, I guess it's time for another meal. It's been 2.5 hours and I'm starting to get hungry again. Just like clock work.

Love Yourself Today,

Julie

Tuesday, July 28, 2009

2009-07-28T14:33:00.001-05:00

Are you ready to get your self back together, after the long rush of summer? I know I am. As I start getting back into contest prep after my month hiatus, I feel like myself again. I missed the hard core workouts, the grueling cardio sessions, and the clean clean dieting. So here is my tip for today.

When you are grocery shopping, believe it or not this really sets the stage. As any performer will tell you, you can't put on a show if you don't have the right props. So how do you except to eat clean and have the energy to put in those hard training sessions if you don't have the right set up in your kitchen? The best way to accomplish this is by being prepared. Have your menus written out for the week, make a list based on the clean items you will need. Now, you may have your list in hand and ready to head to your local supermarket, but first, let's check your hunger.

How you feeling? Are you hungry? Are you full? The best way to stay on track as you rush down those aisles (even though I know you are only sticking to the perimeter of the store where all the real food is kept). You must be prepared for those gooey temptations. And the only way you are going to stay clear of those is if you have your appetite under control. You don't want to be hungry because that is a sure fire way to give in. However, you also don't want to feel like the only way to relieve the tightness in your belly is to have a doctor surgically remove the contents of your last meal. That's not going to get you anywhere. You must be content! Now if you have been listening, you should be eating frequent (every 2.5-3 hours) small meals, which will bring you to this perfect harmonious place of contentment! Now you are prepared!

Monday, July 27, 2009

2009-07-27T16:05:00.000-05:00

Summer is coming to a close. Family has all gone back home, we are buckling down on back to school shopping, throwing in the last minute family hot spots, and cleaning out old grown out clothes. Time to get the kiddos back to school and back to a schedule. Time for me to start pushing myself again for my contest in October. Boy, have I enjoyed my time off, well not really time off, but a little more lax and a broader diet plan. That is about to change, I only have 13 weeks left to Contest time. I went and checked out some books on hormones from the library, trying to learn more about hormones, this PCOS, and how to get a handle on it naturally. I would love to get off of these pills the doctor has me on. I 've taken some nutritional seminars over the summer and ready to share my new knowledge. I love learning new things.

This week is the final week for the summer boot camp, next one begins August 12th, be ready for some new programs I am starting. Some teleseminars, I will be taking on some more personal training clients (limited), t-shirts, and a new face for my website. I will keep you posted.

Tuesday, July 8, 2009

2009-07-07T20:38:00.000-05:00

Hello everyone,

I hope you had a fantastic long 4th of July weekend! I sure did. We didn't do anything huge, just kind of hung out with family and friends and relaxed. Something I really was overdue for.

Our topic today is about fruits and vegetables. Are you getting your recommended 5-9 servings each day? I know this can seem like a mundane task to accomplish, but please don't ignore it. It can be done with a simple few tricks to sneak in your daily doses. It is so important to be filling your meals with fibrous fruits and vegetables. Make your plate as colorful as a rainbow to ensure you are getting a good variety of essential vitamins. Besides, reaching for that bag of chips is going to get you nowhere, except in a bigger pair of pants and hungry very shortly. So instead, reach for a juicy apple, banana, broccoli, or peppers. YUM! I'm getting hungry just thinking about it. Okay, to make life a bit easier, I am going to give you a little cheat sheet. Below is a list of 25 ways to get in your fruits and vegetables. Later in the week I will post 25 more ways.

So there is no more excuse of not getting in your daily dose now is there?

25 Ways to Love Your Fruits and Veggies
1. Mix a bag of shredded cabbage with a little light coleslaw dressing,; chopped apples or canned pineapple chunks are optional.
2. Add grated carrots or zucchini to spaghetti sauce.
3. Substitute green peas for half the avocado in guacamole to reduce fat without changing the taste or texture.
4. Add chopped fresh tomatoes and cilantro to bottled salsa as a quick dip for chips, baby carrots, or pita, or pile it on as dressing for salads, tacos, and burritos.
5. Make pumpkin pie with fat free canned milk and low fat crust.
6. Add lots of leaf lettuce, red onion, and thick tomato slices to a turkey sandwich.
7. Pop frozen blueberries or grapes into your mouth for a sorbet like treat.
8. Top your morning cereal with dried plums or cranberries or a handful of fresh berries.
9. Drink a travel size box of orange juice on the way to work.
10. Stir fresh peaches or berries into frozen yogurt.
11. Add canned mandarin oranges to your spinach salad.
12. Skewer more vegetables (cherry tomatoes, carrot slices, mushrooms, eggplant, onion, squash, sweet potato, etc) than meat on your shish kabobs.
13. Add frozen green peas to canned chicken noodle soup.
14. Never, and I mean never, leave the house without a snack stash (banana, orange, apple, baby carrots, raisins, grapes).
15. Puree fresh fruit, sweeten it with concentrated apple juice, and freeze it into ice cubes or pops. Add cubes to club soda for a refreshing drink.
16. Add fruit to your milkshake (smoothie).
17. Make fruit or vegetable salsa and sauces with mango, papaya, peach, or pineapple and use it in place of creamed sauces on meats, fish, and chicken.
18. Sweeten nonfat, plain yogurt with fruit.
19. After dinner, place a platter of cut-up fruit on the table for snacking in the evenings.
20. When eating out, order entrees that feature vegetables (grilled vegetable sandwich, salad, vegetable soup).
21. Ask your waiter to hold the potato and instead bring two side orders of vegetables (steamed) with your meal.
22. Add grapes, mandarin oranges, or cubed apples to chicken salad.
23. Skip the syrup, and top pancakes, waffles, or Fresh toast with fresh fruit.
24. Puree vegetables such as cauliflower, carrots, or broccoli to add to soup stock and sauces.
25. Add dried fruit to stuffing and rice dishes.

Thursday, July 2, 2009

2009-07-02T14:26:00.000-05:00

Today is my little girl's 13th birthday. I know, 13 is not so little anymore. But to me she will always be that little blonde haired, green eyed girl holding onto my pinkie finger. It is a tradition in our family that the day of your birthday, every meal will include a birthday candle to blow out and the Happy Birthday Song. I want my girls to know this day is very special to us and I want it to last for the whole 24 hours. Ours started at 7 this morning.

For her birthday all she wanted was a IPOD Nano (meaning she wants money). So she saved up her gift cards and cash she received and we gave her money as well. But we couldn't just put the money in a card, we had to make her work for it. So at 7 this morning she had to answer riddles to find where each of the $20.00 bills were. It was a funny treasure hunt. We hid them in places and things that had meaning to her throughout this past year. For example, she hid in the dryer once (don't ask), one in her cell phone case, one under the computer, and another in the dishwasher that she forgets to unload every morning. She had a good time and it made the moment last a bit longer. And Yes, she ordered her IPOD this morning.

Well I have the rest of the week off so I am going to take the needed rest and spend it with my family and I hope you all do the same. Enjoy this blessed weekend that we have upon us. Embrace your loved ones, listen to some patriotic songs, watch some beautiful fireworks, and say a prayer for those that gave us this freedom we so grantly appreicate.

Have a Blessed, Fun, and Safe Fourth of July Weekend!

Julie

Tuesday, June 23, 2009

2009-06-23T15:30:00.000-05:00

What a gorgeous day outside, HOT, but gorgeous just the same. Thank goodness for pools, it has kept my daughters quite content and all of us active and cool at the same time. We have enjoyed endless hours of pool volleyball and pool tennis.

So my boot camps started back up yesterday: HOORAY! Absolutely love my campers, their dedication, their humor, and their postive attitude. They push eachother in such an encouraging way. I know when they start laughing, then it is getting TUFF!

Also, the Transformations 4 Life Nutritional Makeover Program is now up and running online. So those of you that cannot make it to an in-person session, no more excuses, it is now available via the internet. So you can log in at your own leisure (after the kids are in bed). Listen to it time and time again. This program is geared to teach you about nutrition. I will repeat, " I don't believe in DIETS", I believe in lifestyle changes. This program will help you chose the right foods whether preparing at home or ordering from a restaurant. It includes handouts and activities to help you better understand the confusing world of food. If you are interested please email me for more details at Julie@Transformations4Life.com

Also, if you haven't signed up for my monthly newsletter please sign up now at www.Transformations4Life.com and click on subscribe to newsletter. They are filled with informative information, recipes, and training.

In closing, I would like to share with you my love of funny newspaper headlines. I have been fascinated with these for years, I used to watch Jay Leno just to hear those headlines and now that he is off the air, I am on search for them on my own. Always feel free to share those funny headlines with me, I would love to hear them. Here is my latest find.
Drum Roll please.......babababbaba

Panda mating fails - veterinarian takes over
Prostitutes appeal to Pope

Have a beautiful Tuesday

Wednesday, June 17,2009

2009-06-17T15:58:00.000-05:00

First thing this morning I had to have my blood drawn. I hate that! I was starving (of course). Next week back to endocrinologist to see if any of these meds have worked with my PCOS. If not, I am getting off of the pills. I did all the major stuff myself without medication. I'm still researching other natural methods so I don't have to take these pills.

Our water heater broke today too. Seems like it has been something new every week lately. Getting a bit tired of these bad luck streak of mine. I hope everyone else's week is going nice and smoothly. How is everyone doing with their fitness goals over the summer? I know this time of year can be hard, but always keep your goal in front of you and be sure everyday is a step in the right direction. No backward steps here! Stick to your plan, be honest with yourself, and keep moving.

Remember, new boot camp starts next week. Contact me for details. Its guaranteed to make you sweat. Waaaaaahhhhaaaaa!

Tuesday, June 16, 2009

2009-06-16T13:18:00.000-05:00

So sorry it has been a bit since I last posted. Life has been quite busy. I have the week off of boot camps and training clients so I am trying to regroup and get ahead of the game here. I do have some news to report, I have decided to push back my competitiion date to Novemeber. It was a hard decision for me to make. I have been training for this for over 11 weeks and only have 5 weeks left. However, due to the strictness of the last 5 weeks of all the cardio, weight training, posing practice, and the VERY strict diet, my daughter were beginning to suffer. I didn't want my goals to interfere with their summer. We have so much family visiting it is making so much harder for me to stick to my regime. I need to be back in my own schedule to make this work. So I have decided to pick a different contest that is in Kentucky now instead of SC.
I feel good about my decision, it gives me a small break for the summer to enjoy family and friends and also a bit more time to put on some more lean muscle. :)

So don't feel bad for me, if my goals start stressing me out or adding stress to my family then their not worth the journey. I know I will make it to that stage, but really need to do it when the kids are back in school, we're not traveling, and I have my daily schedule back. So I will have no excuse about not being able to walk in those famous 5" heels now.

So I have to ask.... What goals have you set for yourself? Are you sticking to them over the summer?
Love Yourself Today,

Sunday, June 7, 2009

2009-06-07T17:29:00.000-05:00

This weekend was a hectic one. My oldest daughter had her District Track Meet, she came in third place in the 400. We were very proud of her accomplishments. She has only been training for a week, so that was just awesome. My oldest daughter, Kayla starts softball tournamnents this week. Looking forward to both watching her play and for the end of softball season. With all the rain, it has dragged on for a bit too long. It's getting too hot to sit out and watch ball anymore. :)

I have officially 6 weeks left until my Competition Day, July 18th. My diet is down to about 20 foods that I can eat now, not much variety any more. It is SHREDDING TIME!!!! Alot of protein to preserve all the muscle I have worked so hard on building over the last couple of months. Alot of veggies, fiber, fiber, fiber. Still a gallon of water a day, that part is easy for me, I carry it around everywhere I go. I think that's why my left arm is stronger than my right. LOL

Cardio has been increased to 6 days at 40 minutes. ICK! I don't like the cardio part so much. Next week is even worse, 6 days at an hour each. I believe my social life is over. My steak cheat meal is over and no more BBQ sauce. That's gonna be hard seeing how everyone has invited us over for BBQ's. I will manage, heck I've come this far. These next 6 weeks is where the true test of willpower comes in. You know what they say, "so you can lift, but can you diet?"

I think I'm gonna put that on a shirt. I'm ready to start designing my own training shirts, I tell ya, I have a ton of slogans to put on them. Get ready for the Julie Wilcoxson Athletic Wear Line to hit stores near you in the future. HAHAHA!

Today is my rest day so I am taking full advantage of it. Going to the grocery store to get all my approved clean foods for the week. Plus I gotta get them all cooked up for the next few days. I just finished planning out my boot camp routines for the final week of this camp. I wrote a nice press release for the Summer Camp Special, hopefully that will go in The Daily News Journal this week. Still waiting to hear from Parks and Recreation in Murfreesboro of what days I will be holding camps out there. That will make 2 locations. WOW! Loving it!!

Well have a great rest of your beautiful Sunday afternoon. I've gotta go finish a few things to prepare for the week and then I want to veg out in front of the tube. I'd like to get caught up on the shows I've recorded.

Thursday June 4, 2009

2009-06-04T19:25:00.000-05:00

Hello there,

Well today started off a little rough, but smoothed out towards the end. Got up and did 40 minutes of jump roping (worked up a real nice sweat). Then ate 4 egg whites and 1 whole egg scrambled with a slice of cantaloupe, and a slice of whole wheat toast, and of course my HUGE water bottle that I carry everywhere I go, literally. Then I answered some client emails, hung out with my girls (whom choose to sleep in later). Afterwards, I hit the gym for an hour of weights. I hit legs twice a week now, and I go heavy. Trying to really focus on that glute/ham tie in right now. My booty is still lagging in that area. Tomorrow is chest and Abs. I have to perform a circuit of 300 abdominal exercises tomorrow. That's never my favorite but Boy do I feel good afterwards.

After a good protein shake and a banana it was back to working on my webpage and designing some workouts for my online clients, then spent more time with the kids. It was a pretty yucky day out so we popped some popcorn and watched a good chick flick together, Bride Wars.

This evening, I messed around with a new brownie recipe, still in the works, but I will post it as soon as I have perfected it. Kayla had volleyball practice and Morgan had track practice. I went with Morgan and Harlan (my hubby) went with Kayla. Morgan did so great at track. She ran with the high school girls (she is only 11 and going into the 6th grade). Even though I am sure she was feeling quite intimated, she didn't show it. The girls were wonderful with her and she ran her heart out. Her breathing was great, recovered very nicely, and almost got that pounding lead foot beat out of her. :)

Which brings me to my point of the day. I preach it all the time to my clients. Live outside your comfort zone everyday. I am watching my 11 year old learn that now. It is amazing to watch someone experience a challenge, FACE It, and Conquer it. Two weeks ago she ran her first 400 meter race with no training and won. Now she is training on the Junior Olympic Team and she is learning Hard Work, and living out of that comfort zone. Dream Big and reach as high as you can. Anything is possibly!

Gotta go practice posing in my heels. Good Night, see you tomorrow

Love Yourself Today

Julie

Wednesday June 3, 2009

2009-06-03T10:48:00.000-05:00

I suffered from a very upset stomach yesterday so I decided to use it as a down day, since my body needed a little TLC. This morning, I got back on my treadmill and cranked out 30 minutes. For my exact workout see below. Let me know if you decide to give it a try. This evening after a 6pm boot camp, and another softball game, I will put in about an hour of weights. This week is 6 sets of 6. Which means lifting as HEAVY as I possibly can. Then its back to my heels for an hour of posing exercise.

I want you all to try something. Stand in front of the biggest mirror you have and flex all your muscles, then turn to the Left and flex. (suck the tummy in, push out the booty, and make all your muscles POP). Now turn to the Right and repeat, then to the back and repeat. It is much harder than you think. Plus you have to smile the whole time your posing as well. Don't forget the 5" heels now!!! :)

I now have 7 weeks left, I'm starting to lean out; my upper ab muscles are peaking out finally! This is where DIET is EXTREMELY important. No room for error anymore! I hope you are all staying true to your fitness goals and giving yourself a little challenge everyday. Don't get comfortable living in that comfort zone. Get out of it and see what all you can make possible in your life. Never use the excuse your too old, too out of shape, or too busy! That's baloney and you know it. You are what you think you are. So if you change your thinking, you'll change you.

Have a blessed day and remember
Love Yourself Today,

30 minute Kick Booty Treadmill Style

5 minute fast walking

1 minute run

2 min jog

1 minute jog backwards (slower speed and hold on to the rails behind you)

1 minute side shuffle to the right (follow tips above)

1 minute side shuffle to the left

2 minute jog

jump off TM and perform 10 alternating lunges, 10 pushups, and 10 pop squats) careful getting back on TM

2 min jog.

REPEAT as many times thru for 30 minutes. Have fun.

Friday May 29, 2009

2009-05-29T15:11:00.000-05:00

Happy Friday! I don't know how your week has gone but I am sure glad the weekend is here. I was awaken at 2 am this morning to my door bell. My husband's parents arrived with their truck packed to the rim. They have officially moved to TN. YEAH! We all knew they were coming, it just happened to be early in the morning. So I am exhausted to say the least. Tomorrow their moving truck will arrive, so think about me as I help move boxes all day. I guess I will have to get to the gym early and get my cardio and weight lifting segment in. Today I missed so I just used it as my rest day. My usual rest day is on Sunday, which now I will do my cardio and weights.

Remember, just because life gets busy or throws a loop in there doesn't mean you have to throw in the towel. Adjust your week, you can still get it in there, no matter what happens. Still take the time for yourself.

Have a very blessed weekend.

Thursday May 28, 2009

2009-05-28T13:54:00.000-05:00

Well it has been a couple of days since my last blog. Sorry about that. Life has been busy. The girls are done with school for the summer, my inlaws are moving here from Florida, and I've been busy with my business and my chidlren's sports. UGH! As I know many of you are probably feeling the same thing.

On a good note, I have started the process of getting my competition suit made by Sylvia Tremblay of http://www.tremblaydesigns.com/. She is awesome to work with. Im a little nervous about how much it will cost. This is one of the most expensive sports to compete in. Its killing me! I am a little under 8 weeks out now. So my diet has tightened up a bit and now I am doing 6 days of intense cardio. Starting going to the gym more often now. Trying to go in the morning as not to mess with my summer schedule with my girls. I'm trying lots of new things to get my heart rate up and keep that intensity increasing each week.

I'm now practicing posing everyday in my 5" heels for an hour. Its also time to start videotaping my practice sessions to be critiqued by Cathy. This is where it starts getting a bit more real and serious. Im less than 2 months away from that stage. And now the summer activites are in full swing- its gets harder. We spent our Memorial Day weekend on a friends' boat and packing for that outing was a challenge, but I did not stray from my contest diet, except I did drink a bit less water. Too many bathroom breaks. But I made up for it later in the day.

So now excuses! Stay true to your fitness goals and yourself no matter what situation your in.

Why You Ask?

2009-05-22T13:18:00.000-05:00

I had a friend ask me today, WHY? Why would I want to put myself through this sort of discipline day in and day out just to walk on stage for 30 minutes in a bikini.

Okay I admit when put that way, it does sound a bit silly. But listen anyway. My reason for putting my body through these rigrous painful training sessions, endless cardio sessions, and very strict dieting cycle is too see if I can really. For anyone that knows me on a more personal level, knows I love to be challenged. I don't like coasting through my every day to day normalcy. I like to be different, I like to reach for the moon.

Being on that stage represents over 12 weeks of complete will power, discipline, and dedication to myself. It means that in spite of running a business, having a family, responsbitlities, and a hectic daily schedule; out of a 24 hour day, I gave myself an hour and half of it for my health. I thought I was worth it to do that.

The cheesy pizza, and the gooey chocolate browines, and the Diet Dr Pepper will be there when this is all done. But for now I am going to stick to feeding my body the healthiest foods I can. I am only 5 weeks in and I tell you what, I don't feel the need for the soda or the creamy goodness. I have experimented with new spices and mixing foods together to create my own crazy concoctions. That I probably would have never done otherwise. I have pushed my body to lift heavier weight every week. Which for a long time I was just maintaining the muscle that I had. It has been an experience seeing what I can lift. I've pushed myself to the point of tears and total exhaustion. Did it suck? Hell ya it did, I am human after all. But I felt great in the aftermeath. I didn't falter or break!

I live outside my comfort zone now and I like it here. I like seeing what I can accomplish for myself. I am teaching my daughters what hard work it takes to reach a goal. Win or Lose at that show, I will walk away with my head high, because I know what all I accomplished in these past weeks.

So the next time you are thinking about skipping that workout session, remember how you would feel if you missed it and compare it to how you feel afterwards. Theres no comparision! No one can make you feel good in your own skin. That has to come from you. No amount of love, money, or material things is going to do that for you. You have to give yourself that time you deserve to make you feel good about who you are, no matter what size your in. Love Yourself Today. Set some crazy goals and make everyday one step closer to achieving them.

Thursday May 21, 2009

2009-05-21T13:30:00.000-05:00

Well I am attempting to set up a new blog spot. I do not currently like the one I use through word press. Here you can follow me through my contest prep over the next 9 weeks. I will be competing in my first figure competition on July 18th in South Carolina. I am nervous, but excited. I set this goal for myself 5 years ago just before my 30th birthday. Now I will finally accomplish this goal a month before my 35th birthday. So never give up on your dreams! I got my 5" inch heels and now am attempting to walk in them. I look some what like a toddler learning how to walk again. Still can't figure out how to get my last two toes from being squished!

I think these things were made for women with dainty little feet. I need a wide width. :) Anyone want to jump on that creation? I hired the best in the competition world I believe, Cathy Savage to help me prepare for the stage. I do get asked the question alot, why would I hire a trainer, if I am a trainer? Well for several reasons, first, I have never competed before and need someone with that expertise to get me where the judges of that particular federation want me. 2.) I need help with the posing suit, tan, hair, posing, etc. And Lastly, just like many of you I could use the accountability as well. Even though I feel I am pretty disciplined, I still need someone to keep me moving in the right direction sometimes. I also need Jodi's expertise on getting my bodyfat so low. Never attempting that one before either. Watch out! :)

It is gorgeous outside so I am going to go run my sprints! Come back tomorrow, its training day and high carb day. My favorite! Whoop Whoop!