…NPC/IFBB Bikini Competitions…

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This picture was recently taken when I competed in a fitness competition a few weeks ago.

I started competing because I wanted and I needed a fitness goal to strive for.

I wanted to work hard not only for me but for a reason.  I am an athlete so of course thought training to compete was great motivation! And for me that is what works!

Some people do not need or want the reason to train hard.  But I do! I need a goal/prize to keep my eye on to help keep me motivated to get my goals

It takes months of training, rating right, dedication, and self motivation to be able to compete and do good in these competitions.  I have only done two shoes.  I have been training for a total of 6 months or so.  I may have just started but I have so much to grow and gain until I am at the level that I want to be!

Competing is AMAZING!

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You get to be surrounded by some amazing women.  It was very empowering to be surrounded by so many people who had worked hard to get there.

Getting health and achieving the body that you want is a lifestyle change.  There is no quick fix or quick diet that you can do .  It takes a real commitment to sticking with your meal plan and workout.  You have to be discipline as well as motivating.  Some days you will want to give up or slack off but you can’t!

I compete for me! I love being able to get on the stage and showing off my hard work.

There is nothing better than standing there and feeling great about yourself and what you have achieved over the past few months of training. I do not compare myself to others or the other girls that I am competing with.  I am my own competition. I am out to make myself better.  That is all I can do to do better in future competitions.

This time I only changing up a few things.   I will stick with my clean eating contest prep diet as well as my morning cardio and other cardio routines.  So the only thing I am really changing is how I lift! I want to build a little more in my legs and my back.  Hopefully with the help of this program I will be able too.

Please feel free to follow me on instagram @ms4composure to follow along with my progress.

And for those ladies (or gentleman) who are interested in competing in these kind of competitions please feel free to email me with any questions you may have!

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…Guest Post: 10 Best Health & Fitness Tips for Women’s Care…

10 Tips to Better Health and Fitness

Today we have Mr. Rod Devreese here to speak about some important key things to keep in mind for those who have recently started a new health and fitness routine.  Starting a new routine takes a lot of work, dedication, and patience.  You will learn what does and does not work best for YOUR body.  Try NOT to compare yourself to those around you because everyone is different! What I personally do may not work for someone else or it may give better/worse results to someone else.  It is about trial and error and figuring out YOUR body.  The goal is to stay motivated, stay on track with your healthy eating habits, and stick to your regular workout routine.  Doing these things will slowly start to show you the results you have been wanting! 

Now, lets hear what Mr. Rod Devreese has to say!

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If you want to be on your way to better health and fitness, you can follow these tips:

1. Don’t expect to improve your health overnight. It takes time to get used to
changes in your diet and lifestyle. If you are patient, you can succeed.

2. Be happy and the good hormones in your body will defeat cortisol. The latter is
also known as stress hormone. When you are happy, you will feel good. You can
watch funny videos or comedy movies with your friends or family, or you can just
talk about funny things.

3. Your monitor must be slightly above or just about the same level as your eyes.
a monitor that is lower than your eye level is sure to cause shoulder, neck, and
back aches.

4. Monitor your heart rate especially during workout. A heart rate monitor can be
very useful. You need to use one to ensure that your heart rate is around 75% to
85%. The heart rate must not be too low or too high to get the best result from the
workout.

5. Boost your energy level by eating an energy bar or any other food that is rich in
sugar and fiber. Banana is also a great snack before doing any form of exercise.

6. Focus your attention on eating a balanced diet and getting a good exercise rather
than thinking about losing weight. The figures on the scale will not be able to help
you out.

7. Before doing any workout, you should do some stretching and other warm-up
exercises. This can prevent injuries. A lot of people tend to ignore this and later
on, they can have muscle injuries.

8. Some people think that aiming for better health and fitness means that a person
no longer needs carbs. This is a common misconception. In fact, you need carbs
to fuel the body and get the needed energy. You need to eat high-fiber foods
like fruits and vegetables, as well as protein sources. This will ensure that
carbohydrates are broken down with ease.

9. If you are the type of person who lacks motivation, you can try working out with a
friend or close member of the family. With a buddy, you will find ‘exercise’ time
cool and lots of fun rather than trying to achieve your fitness goals alone.

10. Routine activities are normal but if you want to be physically fit, you should learn
to be flexible. The freedom to do things as you see fit is a great way to motivate
yourself and to avoid boredom.

Aside from the tips above, you also need to look into diet food plans. If you truly want
to get in shape, there is a need to follow a diet regimen that will work for you. It can be
hard at first but once you get into the habit, you can live a healthier life and be fit.

Author Bio:

Rod Devreese is a former collegiate athlete as well as a health & fitness enthusiast who writes on
topics such as diet food plans, exercise, general health, and nutrition at Diet Brand Reviews.

 

 

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…T-Shirts!…

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My boyfriend helped me create this shirt for my recent fitness competition!
He wore it to help support me while I was on the stage.

Several people inquired about it so I though I would share it here!

we plan on designing and making more shirts!

Let me know if anyone is interested in these shirts and I can get some made for you!

They are on sale for a limited amount of time for $15 plus shipping! (shirt sizes bigger than XL are $3 extra)

email [email protected] to order yours today!

we can customize/change anything on the shirt to fit your needs 🙂

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,,,Meal Planning 101…

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Preparing your meals is just as important as planning your workouts!
You should pick one (or two) days a week to cook meals that will last you for a few days (or for the whole week)

You can cook meals that will last you the whole week and freeze 1/2 of them!

This will help prevent the meat from going bad after you cook it. (this is something that I do regularly and I have not gotten sick)

A good thing to do would be to cook a whole bag of chicken or fish. I try to cook 2 meats so that I will have something different for lunch and dinner.

Example: 1 lb of lean beef and 1 lb of lean ground turkey or 1 package of lean turkey tenderloin and 1 package of chicken breast

I will cook the meat AND THEN weigh it (it weighs MORE uncooked than when it is cooked)

Depending on my meal plan for the week I will put 4-6 oz of meat in each container.

I will then place 4-6 oz of carbs (which usually are sweet potatoes, brown rice, whole wheat bread, or oatmeal)

I will then also pair it with 1 cup of green veggies (like broccoli, zucchini, green beans, or asparagus)

I will place each meal in Tupperware and just keep them in my fridge and freezer.  This allows me the chance to grab it and go when it is meal time.  When I take one meal out of the fridge I will replace it with a meal from the freezer.  I just rotate them so they all get eaten and nothing is wasted.

I also pre-make some of my breakfast items (like my protein pancakes or egg white muffins) so I can have those to grab-and-go in the morning.

Planning is KEY when you are trying to stay on track with your healthy eating!
If you have your meals planned it eliminates the urge to “go grab something” or get food that are not apart of your healthy eating plan.

You can have fun with your meals and also make other options like chili, tacos, tuna, and other flavorful meals.

You can get Tupperware from your local super store or you can find options here: Meal Planning

Fail to plan = Plan to fail!

Planning is KEY to reaching your goals.

It is easier to cook all of your meal in bulk at one time than come home and have to cook at each meal everyday!

Save time…save yourself from stressing out…save yourself from making bad food choices!

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…Pre-Workout Snack Options…

Finding the right fuel for your workout is just as important as the workout you will do for the day!  You are going to want to find a snack that is filling, will provide you with energy, as well as keep you full until you are done with your workout.  Eating the right Pre-Workout snack will help you maximize your energy during your workout as well as providing enough nutrients for your body to start metabolizing to help you start to burning those unwanted calories.  It is important to get the right mixture of nutrients to help prevent any stomach pains you may have before or during your workout.

The key is to get some good carbs pre-workout because the carbs will provide you with the fuel you need to power through your workout.  You will also want a lean protein so that it will allow you to build muscle.  It is suggested to take your pre-workout meal about 30 minutes before you workout (or about an hour)  and it is also suggested to have your post-workout meal no more than 30 minutes AFTER you workout.  You want to have a well-balanced meal right after you workout to allow your body to recover from all of the hard work you just did in the gym.  It is also suggested to stay away from spicy foods and foods with too much fat in them before your workout.

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Carbohydrates (Carbs):

Despite all of these “Low Carb” diets you hear about you actually need carbs to help you fuel your body.  The closer you get to your workout you want to have MORE carbs and LESS protein.  Having too much protein or hard digesting carbs can cause indigestion or other stomach issues during your workout.

Some Pre-Workout Suggestions:

  • 1/2 banana and 1/2 cup of oatmeal (you can have 1 cup of melon or other type of fruit with your oatmeal)
  • 1/2 cup oatmeal and 2 tablespoons of peanut butter (or almond butter)
  • 1 cup Greek yogurt  (try to get the plain yogurt and add your own fruit or tablespoon of honey to add sweetness)
  • 1 piece of whole wheat bread or English muffin slice with 2 tablespoons of hummus
  • 1 piece of whole wheat toast and 24 almonds (usually 24 almonds is one serving size)
  • small protein shake (you can check out THIS WEBSITE for some great protein shake recipes)
  • 1 cup of yogurt and 24 almonds
  • 1 small apple (or another small piece of fruit) and 2 tablespoons of peanut butter
  • Low-fat string cheese and whole wheat crackers
  • 1 slice of a whole wheat bagel (that is ONLY 1/2 of the bagel NOT the whole thing) and 1/2 cup of fat-free cottage cheese
  • Energy Bar (WARNING: Not all energy bars are good to have!  Some are loaded with sugar and more carbs than you need! Be sure to look at the carb content and how much protein they have.  Try to get a bar with no more than 40 gramsof carbs and the MORE protein the bar has the better!)
  • 1 serving of tuna and 1 slice of whole wheat toast

Some Post-Workout Suggestions:

  • Protein shake (Check out THIS RECIPE for recipes that are HIGH in protein)
  • 1 cup of cottage cheese and 1 cup of fruit
  • grilled chicken and 1/2 cup of brown rice (or quinoa)
  • small omelette (you can add veggies and even make an egg white omelette)
  • 1 piece of toast and 4 egg whites

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Regardless you should try to consume enough water before, during, and after your workout!  The suggested amount of water that each person should have varies, but as a general rule it is suggested that each person get at least for men 13 cups and for women 9 cups of water per day (as supported by Mayo Clinic) .  This is the LEAST amount of water you should drink so drinking more than that is highly encouraged.

The other important meals you have to be careful of are the other meals that you consume during the day.  Stick with a healthy well-balanced meal.  Stick to low fats and non-processed foods.  The rule to follow is stay at the perimeter of the store when you go grocery shopping.  The perimeter is the best place to find the most natural, fresh, and healthy food at the grocery store.

You have to be consistent with your healthy eating or you will not see the results that you want.  You can NOT have a horrible diet and see the results of all of your hard work in the gym.  Your body needs those fresh, clean, and non processed foods to fuel it through those hard workouts.  Consistency is the key to your success!

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…Work Out Songs! Volume IIII…

 

Here are MORE songs you can consider adding to your playlist for this week’s workout!
Remember: Try to find songs that keep you motivated and going!

Some people like slow songs…but most people like fast songs!

It helps keep you motivated and allows you to push yourself to go at the fast pace of the song that is playing!

workout music Workout Music Why It Helps

 

Infinite Life Fitness Workout Melodies Volume IIII:

(Note: You can click on the songs to hear a sample of them!!)

I hope that you are able to find at least ONE song on this list that you can add to your workout playlist!

Work hard this week guys!!

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…Guest Post: 5 Ways to Stay Motivated To Get In Shape…

5 Ways to Stay Motivated To Get In Shape

Aiming for a new body is a common goal for a lot of people, but like many other
endeavors, it’s easier said than done. While commitment to the cause is always
impressively solid at the beginning, few actually get through to the finish. The following
are suggestions on how to keep the fire going when trying to get into shape.

Bring a friend

The easiest way to help discipline oneself to stick to workout routines and schedules is
to have someone check on them. Make sure to invite someone who’s disciplined and
equally determined or else you might end up giving each other excuses. The goal is for
you to motivate and encourage each other. Since not all of us are lucky enough to have
that friend or family member, joining a class or team works too.

Know what you can and can’t do

Everyone has limits, especially in exercise. There’s nothing wrong with wanting that six-pack to materialize itself in a week, but we have to face the physical constraints lying between us and our goals. Keeping your workouts within your capacity lessens the likelihood that you’ll quit because of the impossibility of the exercise (and transitively,the goal of getting in shape). Be creative. Mix and mash the workouts that you can do.

Give yourself a deadline

Our teachers knew what they were doing. How much schoolwork would we have
finished if they didn’t give deadlines? Setting specific dates for certain goals adds to the
pressure of having to achieve them. The more detailed your goals are, the better. Think,
“be able to lift forty-pound weights in two weeks” rather than just “improve weightlifting”.

Track your progress

Keep records of how you’re doing. Nowadays this is especially easy to do because of
the dozens of free smart phone applications designed for this purpose. Improvement
isn’t always easy to feel, but writing it down keeps you assured that you’re going
somewhere. For additional motivation, reward yourself whenever you see progress
markers achieved.

Let brains improve with brawns

Getting in shape isn’t just about the body. It’s easier and faster to achieve that dream
figure when you use tried and tested methods. Hundreds of thousands of books and
websites contain information on dieting, exercising, conditioning, and bodybuilding. It
helps to join online forums and groups where you can share routines and tips.

Often, the biggest enemy in working towards getting fit is time. Desired results can take
months or years to manifest. Above all, it’s important to find enjoyment and fulfilment in
exercise because work turns into play when you’re having fun.

About the Author:

Macy is an experienced writer on health and fitness. She loves to help people learn
more about methods and machines that help in losing weight and building muscle.

References:

American Diabetes: 15 Ways to Stay Motivated to Exercise;
[http://www.americandiabetes.com/living-diabetes/diabetes-fitness-articles/15-ways-
stay-motivated-exercise]

Pete Williams, Core Performance: 7 Secrets to Get Motivated for a Workout;
[http://www.coreperformance.com/daily/mindset/7-secrets-to-get-motivated-for-a-
workout.html]

Ruth Zukerman, The Huffington Post: 10 Ways to Stay Motivated to Work Out;
[http://www.huffingtonpost.com/ruth-zukerman/10-ways-to-stay-motivated-to-work-
out_b_931603.html#s335840&title=Dont_Go_It]

Anne Stein, Chicago Tribune: Staying motivated to exercise;
[http://articles.chicagotribune.com/2012-03-21/health/sc-health-0321-fitness-excuses-
20120321_1_exercise-class-morning-exerciser-department-of-exercise-physiology]

Aura Dundalk Leisure Centre: Top 7 Ways To Stay Committed to Exercise;
[http://aurasportleisure.newsweaver.co.uk/auraleisurecentre/1kxnwq0cqt8]

Heather Scott, The Examiner: How to stay committed to your exercise routine;
[http://www.examiner.com/article/how-to-stay-committed-to-your-exercise-routine]

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