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Fitness, Motivation, Sarah

Happy New Year!

 

 

happynew year

Goodbye 2012, Hello 2013.

 

We grow.

We love.

We learn.

Do we ever find ourselves?

 

What do you want for 2013? 

 

I could write your eyes off about how much I want for 2013, but my words are dead unless I go and fulfill. My good friend, Amy, and I made a list of goals that we want for 2013 using the circle of life – measuring the balance in your life and (hopefully) restoring it.

The Categories are:

Career + School

Money

Health

Fun + Recreation

Physical Environment

Friends + Family

Significant Other

Personal Growth

 

I def have a lot to work on if I want change and growth, but that is why we are humans. We have in inevitable ability to change and grow when the opportunity arises. I don’t want to leave this life accomplishing nothing and letting life pass me by and not making the most of my life. I want to help and encourage others, but that’s not going to happen sitting on my couch waiting for them to come to me – time to get off my butt and look for ways to encourage and help people.

Strategies:

Time Blocking - Making a schedule of specific times that I need to do specific things…oh, and actually doing them.

Planning My Week – I worked for someone who always encouraged me to “see my day” and heck, see others days too. That way you know where you can spare time and you know if you get behind or even ahead, where you can cut time, etc.

Make a Vision Board - See what you want to accomplish and therefore do it. This is a great exercise that can help with processing your goals.

Make a Soundtrack for Productivity - If you’re like me, music helps everything! It can dictate my mood and help/hinder what I am doing. So, if you need a little help being productive, working out, cleaning, etc. then listen to music!! (Songza.com is a really fun and enjoyable playlist creator based on what you are doing and what you are feeling)

 

alright, lets go into 2013 with a fresh perspective and never-take-no-for-an-answer attitude.

 

welp, this post isn’t long enough I move on to my next order of business:

FitNASS – (Fitness) 

I am almost done with my original 12-week program (Ive taken a week off here and there for Holidays and even now i’m battling a stomach ache from el diablo himself which is very unfortunate because it is interrupting my eating..and this girl’s gotta eat!)

but, I wont let that slow me down. Im going to the doctor this afternoon and then (hopefully) to the gym, for at least cardio!!! :) :) Yesterday was impossible. It hurt to move.

So for the last 3 weeks of the program (currently on week 2 out of 3), i’ll be carb cycling. This hasnt been easy and I didnt realize how many carbs were in foods that I love. Thankfully for New Years I went high carb (maybe a little overboard).

Week 10 – 4 days low carb, 1 day high carb, 2 days high carb

Week 11 – 1 day high carb, 3 days low carb, 1 day high carb, 2 days low carb

Week 12 -1 day low carb, 1 day high carb, 3 days low carb, 1 high carb, 1 low carb

 

On high carb days my breakdown is:

Cals – 1500

Carbs- 188g

Protein – 131g

Fat – 25g

 

On low carb days:

Cals -1500

Carbs- 75g

Protein – 210g

Fat – 40g

 

The workouts are more intense and im doing a lot more work with my heart rate zones. Trying to kick it up for a portion of the workout with HIIT and lifting for endurance.

To see the workouts, just go here: http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-3.html – weeks 10-12.

 

I’ll admit that through the holidays i’ve been cheating more than normal and New Years Eve was my last drinking day until cruise day in March. The effects are terrible (i feel groggy, achy, and pukey)..im sorry, not worth it.

 

For 2013 OLR will see more recipes, fitness motivations, inspiring words, challenges, and posting period.

What would you like to see more of?

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Fitness, Motivation

Fitness Motivation: The Fitness Artist

The Fitness Artist

Personal Fitness Trainer / Sports Nutritionist and Legal Assistant (fellow Livefitter & blogger)

fitness artist main pic

What does your diet consists of? Oatmeal, berries, apples, egg whites, spinach, chicken, turkey, salmon, tilapia, whole grain bread (rarely), red meat, chili, cottage cheese, asparagus, kale, pumpkin, cucumbers, nuts, chia seeds, flax oil, fish oils, lettuce, tuna, cayenne pepper, cinnamon, dark or red veggies, green tea, desserts gum to help calm my sweet tooth!

How often do you eat? I eat every 3-4hrs (approx. 6 small meals a day)

fitness artist pic 2

Pre workout meal?  Banana, water, almonds
Post workout meal? Whey protein shake

Food cannot go without? oatmeal!

fitness artist pic 3

What is a typical day for you? Wake up, breakfast, work, workout, yoga and rest.

What do you do when you workout? I workout 6x a week focusing on different muscle groups each day (ex: Chest/Triceps, Back/Biceps, Legs, Abs/Shoulders, etc). I use drop sets 3-4 sets rep range 12-10-8-4. I do cardio 3x a week at the moment.

Tips?  Eat often (smaller portions), have protein in each meal to keep you feeling full, drink LOTS of water throughout the day, enjoy life and push your limits! (I have a blog: TheFitnessArtist.weebly.com Facebook Group for Women: No Chocolate , Instagram: Fitness Artist a.k.a. Kreatistyk)

fitness artist pic 4

What is the most challenging thing you deal with when it comes to staying in shape? DIET! I workout hard and being a Personal Trainer I’ve got that down pretty easy. My diet however, even knowing what I should/shouldn’t eat somedays, I know sometimes I give in to temptations (sweets & refined carbs mostly) and then have to start over again the next day.

Motivational tip? DO YOUR BEST EVERYDAY. Remind yourself constantly of the journey you are on and vizualize the outcome you want then GO FOR IT! FIGHT!

fitness artist pic 5

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Motivation

Fitness Motivation: Stephanie Schneider

STEPHANIE SCHNEIDER

68W Combat Medic in the Unites States Army

What does your diet consist of?
Six meals a day not including preworkout and post workout.
My normal rule of thumb is eating with in one hour of waking and three hours apart.

Meal one: BSN Syntha-6 Chocolate 200 calories with 6 – 8 oz. water (not premixed)
Meal two:
option 1: 4 egg whites,  ½ cup lowfat/fat free cottage cheese (rinsed if possible), ½ cup of watermelon or cantaloupe or honey dew.
option 2: ½ cup plain oats, 2 tbsp flax meal, 2 tbsp unsweetened cocoa, 1 cap vanilla extract, 2-3 tbsp stevia in the raw and water
Meal three: medium sized sweet potato, 4 oz of lean ground turkey/ chicken, salad greens ( spinach and mixed greens), veggies, 2 tbsp evoo, dash of nu salt and mrs.dash southwest chipotle
Meal four:  BSN Syntha-6 Chocolate 200 calories with 6 – 8 oz. water
or handful of almonds – ¼ cup with a serving of berries / an apple/
preworkout: Medium size Banana with 2 tbsp PB2 (1 ½- 2 hours before workout for energy)
Meal 5: 4 oz of halibut, salad with lots of dark greens, lots of veggies steamed or cooked without butter / oil
Meal 6:  BSN Syntha-6 Chocolate 200 calories with 6 – 8 oz. water
or 1 can of tuna with a handful of veggies

How often do you eat? I eat within one hour of waking and every 3 – 4 hours.

Pre workout meal? 2 hours before  1 scoop BSN Syntha-6 Chocolate
200 calories with 6 – 8 oz. water or 1 medium sized banana with 2 tbsp PB2.

Post workout meal? 1 scoop BSN Syntha-6 Chocolate 200 calories with 6 – 8 oz. water or a fruit smoothie. Protein is good for muscle repair.
One food you cannot go without? PB2! It is an absolute staple for my diet~


What is a typical day for you? Wake up, head to work at 0530 and hit the gym right after work around 5 or 6 pm.
wake up, work,lunch, work, workout

What do you do when you workout? I take about an hour before I work out to pregame if you will. I take my pre workout supplements and listen to music or watch videos that get me amped up!


Tips? Video/Photos: Stay motivated, YOU determine your end results.
What is the most challenging thing you deal with when it comes to staying in shape?
Keeping a healthy schedule and staying on time. Work is hectic and extremely flexible.

Motivational tip? Have a workout buddy who is positive. On the days you feel like quitting, they will push you and get you into your game on mindset! Stay accountable to one another to push forward.

BEFORE:

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Motivation

Fitness Spotlight: Phoebe Williamson

Q + A with a fitness inspiration Phoebe Williamson. 30 pounds lost, fitness rawkstar status gained. If this doesn’t get you motivated, you may be a lost cause.

 

What does your diet consist of? At the moment I am training for a fitness competition so I am still trying to drop body fat. On average my typical day’s food will consist of 38% proteins, 43.2% carbohydrates, 18.7% fats and 28 grams of fiber. My average calorie intake is 1447 calories. Although I have started eating chicken, fish and eggs,  I incorporate a lot of  raw foods into my diet. These include fresh vegetables in salads and fruit (as well as spinach and kale) in my post workout smoothies with protein powder and spirulina. I often have quinoa, cacao, goji berries, buckwheat, almond milk as well as small portions of dehydrated coconut and nuts.

How often do you eat? With the amount of training that I do, my diet plan requires me to eat 6 times a day, approximately around every 3 hours. While this may seem like a lot, the portions are all weighed and are pretty small so I find that I need to be refueled after 3 hours.

Pre workout meal? A typical pre workout meal for me would be my raw vegan buckwheat cereal (buckwheat marinated and dehydrated in agave, mesquite powder and maca powder). It also has in it pumpkin seeds, pecans, goji berries, coconut chips, sour cherries, cacao nibs, white mulberries and incan berries. I have this with a serving of almond milk. **(We will be testing this recipe and posting for all you readers!)
Post workout meal? My favorite post workout fuel source is an after training smoothie with frozen banana, kale, spinach, spirulina, protein powder, coconut water, blueberries, a fig, apple and ice. Incredible.

One food you cannot go without? That would have to be my buckwheat cereal. I’m addicted to it but I can only have it in the morning because of the carbs and sugars. (The joys of trying to drop body fat %).


What is a typical day for you? My typical day consists of an hour long (or sometimes a little over) weight session at the gym in the morning, university, evening cardio session (ranging from 40-90 minutes) and then much needed recovery sleep!

My workout week consists of:

Monday morning: legs
Monday night: cardio (ranging from 40-90 minutes)

Tuesday morning: cardio (ranging from 40-90 minutes)
Tuesday night:  Plyometric workout

Wednesday morning: cardio (ranging from 40-90 minutes)
Wednesday night: Plyometric workout

Thursday morning: Back and Triceps
Thursday night: Cardio (ranging from 40-90 minutes)

Friday morning: Biceps and chest
Friday night: Cardio (ranging from 40-90 minutes)

Saturday morning: Personal training (shoulders or legs usually)
Saturday night: cardio (but i dont always do this cardio session)

Sunday: DAY OFF!!

The best tips I can give is to never exceed one hour (or just over) when weight training, after this amount of time your body starts eating away at muscle and training is ineffective. To always try and do cardio sessions after your weight sessions (like at night time or at least a few hours after to give yourself a break). Make sure you always change up the exercises you are doing. After time your body will adapt to your workouts and this is when you start plateau in your results. This goes for cardio sessions as well. Mix interval training up with long duration, slow speed cardio sessions as well as an intense session or 30-45 minutes at one hard pace. My final tip is to always plan, prepare and organize the foods you eat in advance. There is no excuse for poor diets.

What is the most challenging thing you deal with when it comes to staying in shape? People trying to deter me from my goals. They probably don’t mean to do it but I have a lot of friends that will try and make me go out drinking (which I do not do) or go out for dinner (which would mean that I would have to stray from my strict nutrition plan).

Motivational tip? When it comes to dieting to obtain the body you desire just think of a diet as the penalty that you must pay for over feeding your body. When I think about that, it motivates me to stick to my nutrition plan, after all, abs are made in the kitchen!

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