Archive for December, 2015

Ending The Year Right! #BuildWithThePowerOfTheUniverse @SaturnMuscle

I don’t know about you, but I am ready for the new year!!!

Before we start the new year, let’s see how we ended the month of December….

Goal One ~ Christmas Dinner Menu. This one was a no brainer. We had an Italian Christmas that didn’t disappoint. We made enough food to feed 3 families easy ha ha. I indulged way more than I should have, but enjoyed every morsel. It was prepared and cooked by all three of us. The photo really doesn’t do the meal justice at all! We had lasagna, cheesy spinach balls, cheese stuffed sweet peppers, salad, Italian wedding soup, bruchetta, roasted garlic, cheesy spinach artichoke dip, tiramisu, french rhubarb pie, and amaretto coffee. Food babies for everyone ha ha ha 

Christmas dinner 2015

Goal Two ~ Sharing Is Caring. We honestly did not make it out as much as we wanted to this month. We were able to give out a several care packages and a couple of blankets. We are restocking and gearing up to start hitting the streets some more. I am proud that Zoe is wanting to be so active in giving and we want to continue this goal year round. 

care package

Goal Three ~ Enjoy The Holiday. As much as I would hate to go overboard and gain a bunch of weight, I really wanted to just have a stress free holiday. This was most definitely accomplished. I had originally planned on not tracking my macros on Christmas day. I decided to go ahead and not track any macros for the whole week. I was back on plan this week. I enjoyed the time off and because I stayed on track with my training, minimal weight was gained. The scale is actually going back down pretty quickly now that I am tracking again. I am learning to balance my training and diet. This has been somewhat of a struggle for me in past years. I either deprive myself and have a miserable holiday, or go WAY overboard and gain a ton in my off season ha ha. This will be the first year of a healthy balance. I am very happy so far! 

Goal Four ~ Study Study Study. I am nearing the end of this particular course. I will have finals coming up this month. I was grateful to have a week off for the holiday, but am back to studying hard this week! I am excited to start my new career path. I am happy to finally be able to start helping others who will be starting on their journey. I want to see others succeed!!!

Goal Five ~ Reverse Dieting Continued. I did great with this up until Christmas week ha ha. I am back on track now and will stay at the macros I am at to see where my body composition is at before making any changes. I would like to not allow my weight to go over 140lbs. My last off season I went well over that and ended between 160-165. It made for a very difficult prep. I was very laxed in my diet last year and hope to WILL be much better this year! 

Goal Six ~ Hypertrophy Training. I have adapted well to hypertrophy training. I am loving our gym! They have an abundance of not only free weights, but machines as well. Many that were not available to me in prior gyms in the other cities we have lived in. I definitely feel like I have made some small gains in the past 8 weeks and am excited to see what I can build this year! 

Goal Seven ~ Cardiorespiratory Training. This will be the first off season that I incorporate cardio. Last year I kept it in for a few weeks, but once I went into a full bulk I stopped. I am keeping it in this year to keep balance and keep the unwanted fat off. As much as I am not a huge fan, cardio has it’s benefits. I have started a routine that I actually love on the step mill. I start with 3 mins warm up at level 2, then raise the speed to level 14 for 1 min, back down to level 4 and step sideways flexing each step each side for 1 min, back up to level 14 and cycle this 3 times, then back down to 2 for a cool down for 3 mins.

 

I am very happy with my goal assessment this month and VERY excited to set up my goals for next month!!! This past year has been crazy for my family, which is normal for us ha ha. I feel that 2016 will also be a crazy year, but in many different aspects. We have a lot on our plate for this upcoming year, but we already have a game plan on how we will accomplish our goals and we are ready for it!!! I know many are already setting the bar high for themselves in 2016. Annual resolutions are awesome, be sure to make them manageable and achievable. Setting small monthly goals will help you take the necessary small steps to accomplish what you set out to do this upcoming year. YOU CAN AND WILL DO IT THIS YEAR! Once you get that negative thought, sit down and think about everything you set out to accomplish. Remember the feeling you have right now about your goals. Reassess and keep pushing!!!

Happy New Year!!!

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Happy Monday!

Hope everyone had a wonderful holiday! I know we did 😉 I didn’t track much last week as far as food goes and I am feeling it now ha ha. I am back on track today with reverse dieting. Macros will probably stay where they were, until my body stabilizes after all the extra goodies over Christmas. I did stay on point as far as my training goes. I am feeling great, feeling strong, and ready to get back on track with my improvement season!!! As always, let’s kick this week off right with some Lady Swole Monday…

Don’t be the one with a million excuses on why today is not the day you get started. You either want it bad enough that you just get up and do it, or you don’t and you give excuses why you won’t do it. In my house, if you are capable, the word can’t doesn’t exist. It is an excuse word when you won’t. Let’s make this week count!!!

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Planning Your New Year’s Resolutions? Start Here! #PoweredBySaturnSupplements @SaturnMuscle

With the end of the month quickly drawing near, many are listing their New Year’s resolutions…

Losing weight and or getting in shape is typically top of the list for many. Where to start? Is usually the first question.

Here are some fit tips to get you started on achieving your New Year’s Goal!

1. Research Nutrition Basics. Basically find out what your total daily energy expenditure or TDEE is. There are calculators online that can help you with this. I typically use the one on IIFYM.com . Knowing this number is important. It gives you a base of how many calories you use in a day. Weight loss, after all is calorie deficit. Knowing what your body uses will help you figure out where to start. The calculator on the website will actually figure out all of your macros for you. Stick to them and you have already won half the battle!

2. Get Your Fiber In. One of the most overlooked macros in nutrition is fiber. Carbohydrates are SO important in weight loss and muscle gain. It is your body’s main source of energy. FIBER, 25g for women and 38g for men on average of carbohydrates that you should be consuming daily. Very important to keep your body functioning the way that it needs to, to help you lose the weight. Fiber goals are hard for some to reach. This is where Supplements can be important. Saturn Supplements has and amazing Fiber source called  Fiber Max. Saturn’s FiberMax provides the body with a maximum source of Pharma-Grade soluble Psyllium Husks-perfect for taking on a daily basis. Each serving provides your body with 1450mg of the purest fiber source available, and offered in a non-laxative form. Increasing fiber will definitely get you o the right track.

FiberMax 1450

3. Steer Clear Of Fad Diets. There are a TON of crazy fad diets. For example the “low carb” diet. I do not dispute the fact that you will have weight loss rather quickly. What I will do is tell you that it won’t be FAT loss. Basically when you deplete your body of carbs, you dehydrate your muscles, so when the scale moves, it is from glycogen and water loss. Most fad diets like this, work temporarily. Most are not sustainable, which means that you will inevitably gain the weight back, in some case you gain more back. There are NO QUICK FIXES. Once you understand this, it makes the process easier. You have to stop looking for the easy way out, because there isn’t one.

4. Eat Enough ProteinThis seems to be a problem area for most. If you are leading an active lifestyle you need between .6-.8g per lb in body weight. If you are more sedentary, then .4-.6g per lb body weight. If eating enough protein is where you are stumbling, again supplements are your friend. Saturn has two PHENOMENAL protein powders that I recommend to clients who are just starting out. Smart Whey and Women’s Pro. Both are delicious, affordable, and quite frankly the best quality protein on the market! The revolutionary Ion-Exchange manufacturing process produces a protein supplement that is 90 to 95% protein by volume. This purity makes whey isolate the most digestible protein available and is virtually fat and cholesterol free. It is by far the most desirable protein source to athletes. Each 35 gram serving provides you with 32 grams of pure digestible lactose-free protein enriched with L-glutamine and branched-chain amino acids. No other protein formula provides you with as much pure protein per serving!

                              Smart WheyWomen's Pro Whey

5. Positive Attitude. One of the biggest issues I see with most who give up on their goals, is a negative attitude and or they are an excuse machine. You body hears your thoughts. If you continuously tell yourself that you can’t do something, then you won’t. PERIOD! You have already taken away your power. Is it easy to lose the negative mentality? No, unfortunately that is something that will have to take time, but once you are aware that it is a problem, you can start to change it slowly. Every time you have a negative thought, consciously replace it with a positive one. Over time the positive ones take over.

6. NO Excuses. “I don’t have time” is probably the biggest excuse I see. Many of us fill our days to the max with things we have to do such as work, school, family, chores, etc. Then there are the things we enjoy doing, going out with friends, drinking, television, video games, etc. I look at excuses like this, if your health and mental well being are important enough for you to want to get started, then what will you consider no longer a priority. For me it was television. I would gladly give up an hour or two of tv a day to achieve my fitness goals. This includes food prep time. The most awesome thing is, you start to have more energy as you get fit, your attitude changes and so do your interests, YOU GROW! It all comes down to, how bad do you want it? Time is a choice!

You have the ability to do anything. Make your goal list, make a vision board, change your thoughts, then change your life! I believe in you, now all you need is the belief in yourself!

Wishing you all the Happiest of Holidays xoxo 

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These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
 

No Excuses This Week…Motivation Monday #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!

Finally Christmas week is here!!! We get so excited around the holidays ha ha. Anything with food involved and we get nutty around here 😉 We planned a huge Italian dinner this year. If you follow me on social media, you have probably already seen the extensive menu.

I don’t plan on depriving myself on Christmas. I want to enjoy the day carefree with my family. Just enjoy cooking, gifts, and celebrating the REAL reason for the season…

Outside of the food, I think we are more excited to see Zoe open her gifts. It’s funny how when you get older the holidays really do focus around the kids and seeing their faces light up with joy. It truly is an indescribable feeling. We got her some pretty neat gifts this year and we can’t wait for her to see them ha ha.

Enough about Christmas. Today is Monday and even with it being Christmas week, we have goals that we are trying to reach. I am fortunate that my gym is open on Christmas day, so I will definitely get my training in early, so I don’t miss the festivities with my family!. Let’s start this week off strong with a little Lady Swole Monday…

No excuses this week! Get out there and DO WORK!!!

Merry Christmas!

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2015 Holiday Fit Guide: A Few Of My Favorite Things @SaturnMuscle @NoLimitMuscle @CreativeGalina @SoxxySocks

2015 Holiday Fit Guide. A few of my favorite fit things!

No Limit Muscle Is and has been one of my favorite places to shop for fit gear!

No Limit Muscle by Gus Manzano, is an innovative workout apparel line that all started on November 2011 with a vision, fueled by hard work, relationship building and thinking outside the box. NLM is focused on being unique, from our Eco-Friendly materials used in the production of our products, to our dedication to exceed customer service to make your shopping experience with us both comfortable and easy. This company was built with one main focus in mind and that is to be able to utilize our success to be able to create new opportunities so that we can help others also make their dreams become a reality.

They are not limited to just Women, they have a Men’s and Children’s line as well! With the best fitting AND feeling apparel on the market, they are definitely worth checking out! CLICK HERE to learn more…

PicsArt_12-13-06.06.01

Next up is Creative Galina & Co Dumbbell Jewelry Collection

Galina is by far one of my favorite people on the planet! Such a stunning woman inside and out with an amazing back story to boot. Her jewelry shows every bit of her unique and beautiful personality!!! Note, each piece is HAND MADE!!!

A simply creative individual, Galina Gegeneva, is a fitness competitor, model, resilient innovator and jewelry designer that has a pure love for the art of design.  Her personal style consists of fresh, imaginative flirty concepts that embrace femininity and strength.  However, achieving fitness perfection was not easy for Galina; she rigorously fought her way from 184 lbs. defeating anorexia and bulimia to maintaining a balanced, healthy lifestyle.  Now, at 145 lbs. and abs of steel she serves as a fitness role model and motivator for women from all walks of life.  “Set your mind and just do it. It’s just that simple,” is Galina’s motto to meeting your goals.  “Create your own miracles and have a faith in yourself!” Dumbbell Jewelry journey started with hands of talented master jeweler Moses Gregorian. For the past few years Galina has been watching him daily and in the begining of 2015 established first production studio of her own and each item made in collaboration of expertise and new innovative ideas. CLICK HERE to learn more…

PicsArt_12-13-05.59.35

Soxxy Socks are a sassy brand that will knock your socks off! They carry cute compression socks that literally hug your legs. Most pairs I have had in the past, are itchy and not that attractive. These come in several cute styles and make your legs feel silky smooth. Perfect for airline passengers, athletes, medical patients, pregnant women, health & wellness professionals alike.

Sarah Stabile is part inventor, entrepreneur and marketer. In 2010, she pulled out her glue gun and began drawing X’s and O’s on the inside top rim of her sox in order to prevent them from slipping. Sarah Stabile, created Soxxy’s collection of performance-fashion socks after breaking her leg in a ski accident Frustrated by the hideous compression options, Sarah took matters in her own hands and designed a stylish, unisex line that increases circulation, reduces swelling and decreases the risk of DVT. After two years of global development and sourcing, Sarah is proud to introduce the coolest non-slip sox on the planet. From stripes, spots and metallics in a variety of colors – Soxxy is changing-up this once dull category by combining high fashion with utilitarian function.Soxxy’s hand selected group of brand ambassadors aka ‘Soxperts’ are creating buzz and driving sales in major cities and on college campuses. CLICK HERE to learn more…

PicsArt_12-13-06.18.45

And of course last but certainly not least my all time favorite Supplement Company in the Universe…Saturn Supplements. I have been using them exclusively for over two years and have personally seen the results for myself! Their quality of products are unmatched in the health and fitness industry. There is a reason they have been holding strong for over 25 years!!!

Established in 1989, Saturn Supplements Inc. was immediately welcomed by the bodybuilding and health & fitness community worldwide.  Now available in over 20 countries, and growing, Saturn Supplements is proud to be the world’s most elite supplement line.  We offer a unique line of products specifically designed for athletes and health-minded individuals demanding high level performance from themselves and the products they take.  From maximizing health, vigor, stamina, muscle mass, weight loss/gain and immune system optimization, Saturn’s got you covered!We are proud to sponsor so many amazing athletes from all over the world, ranging from bodybuilding, power lifting, cycling, running, swimming, kick-boxing, karate to everyday health and fitness enthusiasts.  We take pride in the trust and dedication that we have been a part of for over 25 years. Please note that our products may not be available in your average nutritional centers.  This is due in part to the fact that we feel our product line is best represented by our distributors and Saturn representatives directly.  Our goal continues to be centered on the overall integrity of our product line while focusing on the utmost level of quality, innovative formulations and customer satisfaction.

There are several products that I just LOVE!!! I will try to keep my list to a minimum, although it is hard with all the phenomenal products they have!!! CLICK HERE to learn more…

First, is the Amino Pump 50000. I drink it several times a day, especially during training to keep my muscles fueled and in an anabolic state.

Amino Pump 50000

Next up is Lipo-Ex. Their thermo-complex formula is amazing! Keeps me energized and maximizes my burning force to keep me lean. This thermogenic is the real deal!

LIPO-EX

The New Athena Series VitaBites. Oh My Gosh Good!!! These vitamins are so good it should be illegal! I love to start my day with these. It is a refreshing change from swallowing pills in the morning. These are quick, delicious, and have all the vitamins and nutrients your body needs for overall health and energy.

Vita-Bites

Children’s Yummy Bites are a great way to get your kiddo’s day started in a yummy and healthy way! Zoe has been taking these for a few years now. She stays healthy and strong!!!

Children's Yummy-Vites

These are just a few of my favorite fit things! They all come highly recommended and I hope you get the chance to check them out xoxo
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Start The Week Strong With Motivation Monday! #PoweredBySaturnSupplements @SaturnMuscle

Happy Monday!!!

Even though I still trained, the past two days I felt sluggish, tired, and had horrible headaches. I am feeling much, much better and am ready to start the week strong! Hope you all had a fabulous weekend, now let’s get to work 😉

As always, a little Lady Swole Monday…

Let’s push ourselves as hard as we can to get closer to those goals!!!

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Finding Peace In This Mad World #ChristianAthlete #AlwaysInHisName

We live in a crazy and mixed up world. All you see in the media is murders, burglaries, terrorists trying to take over, children being abducted, etc. With all the negativity that is shoved down our throats on a daily basis, it can be hard to find peace.

It seems people have forgotten, or maybe are unable to see the glorious light of our savior. Often many are caught up in the evil that has overtaken this world.

 I was asked recently how I could seem so at peace with all the evil that is going on in the world. My answer is I know this is not my home. God has a better place waiting for all of us. Having faith in his plan has given me peace. Yes, evil is all around us, but worrying about what may or may not happen is the devil’s plan, not the Lord’s. When you give in to Satan, he darkens and hardens your heart. You become full of worries, anger, confusion, and fear. I pray daily that God will lead us, fill our hearts, and show us the way to withstand the evil of this world.

Turn off the news. It is part of what is destroying people’s faith. It is sharing the message of evil and hate. Filling people’s hearts and minds with negativity. They don’t share what is all going right with this world, only the bad. I choose to have faith and be happy. I hope you choose the same! Let’s share his love and light. I praise his glorious name everyday and hope you will join me xoxo Happy Sunday xoxo

2 Thessalonians 3:16 – Now the Lord of peace himself give you peace always by all means. The Lord [be] with you all.

John 16:33 – These things I have spoken unto you, that in me ye might have peace. In the world ye shall have tribulation: but be of good cheer; I have overcome the world.

1 Peter 5:7 – Casting all your care upon him; for he careth for you.

Romans 15:13 – Now the God of hope fill you with all joy and peace in believing, that ye may abound in hope, through the power of the Holy Ghost.

Matthew 5:9 – Blessed [are] the peacemakers: for they shall be called the children of God.




 

Protect Yourself & Your Family This Cold & Flu Season #AddSaturnsC1000ComplexToYourArsenal @SaturnMuscle

We are quickly entering cold and flu season.

You see it on the news as well as with all your friends and family on social media. Everyone is getting sick! There are ways of protecting yourself. One of the greatest ways is start a regimen of Vitamin C. Vitamin C is an important antioxidant to keep your body strong and healthy. It is essential for growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for healing your body, and for repairing and maintaining bones and teeth. It is often an overlooked vitamin. Recent studies have shown it also improves cardiovascular health and aids in degenerative disease prevention.

C-1000 Complex

Saturn Supplements has developed a premium Vitamin C-1000 Complex. It provides a Time-Release formula of super antioxidant Vitamin C with a unique host of supporting nutrients including Citrus Bioflavonoids, Rose Hips, Orange Peel, Lime Oil, Acerola and Quercetin-Truly one of the most unique Vitamin C complexes available! I do not just protect my body, I fuel it with the best quality complex available! Keep yourself healthy year round with Saturn’s C-1000 Complex. Be sure to use code 25YEARS to get 25% off your total order.

Get Real Results With Supplements Made For Elite Athletes

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
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References: http://www.lifeextension.com/magazine/2008/4/Newly-Discovered-Benefits-Of-Vitamin-C/Page-01    https://umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid
 

It’s Monday! Let’s Start Checking Those Goals Off!!! @SaturnMuscle #QualitySupplementsRealResults

Happy Monday!

Today is the start of another new week. Time to reflect on your monthly goals and figure out how to accomplish them. Mondays for me, are the days I look at the big picture, my big goals. I decide what small things I want to tackle for the week. I make a game plan and start chipping away to get to that goal.

Let’s get motivated to achieve those goals 😉 As always, let’s kick the week off with a little Lady Swole Monday!

Let’s get out there and make this week count!!!

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End Of Year Goals, This Is Not The Time To Slack!!! #BuildWithThePowerOfTheUniverse @SaturnMuscle

Happy December!!!

Can you believe it is already the end of the year!?!? Goodness, we have been so busy this year, it hadn’t sunk in till just now that we are at the end of 2015. Crazy!!! I am excited for December! It is my favorite time of the year. I hate the cold ha ha, but I love Christmas. It brings families together. You see more smiling, sharing, caring, and love being spread. It truly is a beautiful time of year! This will be our first Christmas in Vegas and we are excited about it. Las Vegas goes big on EVERYTHING, so I can only imagine that Christmas here is amazing!!! Zoe has been itching to go down to the strip to check out all the Christmas decorations. To be honest, I have too!!!

Despite all of the holiday greatness to enjoy, I have a lot of work to get done. Let’s set some goals…

Goal One~ Christmas Dinner Menu. This is a high priority ha ha. Mainly because Josh and I love food and it takes us a while to agree on what we will have. We certainly try to keep our holiday meals within reason, which is why we put a lot of planning into them. If we didn’t meticulously plan each dish, we would go overboard on everything. We constantly have to remind ourselves that there are only 3 of us eating and one doesn’t eat much ha ha ha. With the menu, I also have cookies to make for Zoe’s daycare teachers and a cake to make for the apartment office. I love to cook and to plan, so this goal will be easily accomplished! 😉

Goal Two~Sharing Is Caring. Prior to moving, Josh and I were made aware of the homeless situation here in Las Vegas. It is quite bad. It was actually pretty bad in Salt Lake City as well. We had decided that we wanted to start giving back and helping those in need. We wanted to wait till I started my online personal training website, but decided to go ahead with doing what we can now. We want to teach Zoe that sharing God’s love and grace is what being a Christian is all about. That we should do our best to give to others who are in need. We don’t have much to give, but have been looking for deals on small snacks, bottled water, blankets, socks, and hats to give to those that we see in need when we are out and about on our family fun days. The holidays make it easier for us to give, because so many stores are running specials on those items. Zoe has jumped on the opportunity to help! She makes sure every care package has been marked with her love 😉 

care package

Goal Three~ Enjoy The Holiday. I have learned so, so, so much over the past few years. One of the most important things I have learned is that the holidays are meant to be enjoyed with your family. Not to be scrutinizing over what and how much you eat. Just as you will not reach your ideal body image goals in one day, you will not destroy your hard work in one day either. Past holidays had me eating very little, making special dishes (that frankly weren’t the greatest), making family stress, and weighing out each portion. When I switched to flexible dieting, it was because it was “flexible” I turned it into an obsession. Weighing out each portion of food, pulling out my phone to make sure each morsel was being counted. Although I do set the bar high for myself, I have become much more laxed when it comes to the holidays. I have learned to enjoy. Last year was the first year I took off from weighing my food and just really enjoying the holiday with my little family. Being that I am not currently in contest prep, there is no reason that this year should be any different. I look back at my mindset and realize how “crazy” I was being. Just for vanity sake. Just as I enjoyed Thanksgiving, I will enjoy Christmas. I will get back on track the following day, so no big deal!

Goal Four~ Study, Study, Study. I am studying harder now, than I ever did in school ha ha. I really want to make sure I am absorbing all the information. Not just to pass my CPT exam, but to be able to utilize that knowledge with my clients. I have already began implementing so many new things I have learned into my own training. I have had many moments of “Oh I thought I knew what I was doing, or So that’s what that means.” ha ha. I love learning and I am absorbing as much as I can. I certainly won’t be done after this course, as I have higher goals for myself! This first certification is just a stepping stone to bigger and better things!!! 

Goal Five~ Reverse Dieting Continued. My biggest down fall in my last off-season was rushing into my bulk. I thought I knew what i was doing and that my body was ready to take on the surplus of calories. Sadly, I was greatly mistaken. I did grow a lot of muscle in my off-season, but that was paired with a lot of fat. It made my prep longer and harder, and I am sure I sacrificed some of my hard earned muscle to lose the fat. It’s like I always say, it is a learning curve. I am dedicated more so this year to just staying on the reverse dieting path. No bulking per say. Just slowly moving my calorie intake up and really watching the weight. I was 122 on show day and have been staying steady at 125. So far, so great with the reverse dieting process.

Goal Six~ Hypertrophy. Last year I was really big on the 5×5 strength training program, but let’s face it I am trying to build size, not strength. I have since changed my training around again to focus more on hypertrophy, or muscle growth. Learning more with my NASM CPT training and applying it to my own experiences. My training takes a bit longer, the rest periods are shorter, but my muscles are definitely getting worked! I no longer take rest days. The way my split is worked out, each body part gets sufficient rest before I hit it again. Everything is being worked twice a week, except chest and abs. I only focus on them once a week. I started this training when we moved here in October and my body is adapting really well so far! 

Goal Seven~ Cardiorespitory. If you have followed me for a while, you know that I LOATHE cardio. However, after last year’s “bulk gone wrong” I know I need to keep myself in check. I was doing LISS everyday in prep. I continued that for a week post comp, then switched it up to HIIT 3 times a week (sometimes 4 if I have extra time on the weekends) I do my cardio post weight training. I have been using the step mill. I do a 3 min warm up at level 2, then get down to business. 1 min at level 14 then 2 mins at level 5. I only do 3 rounds of that, then 3 min cool down. I am winded and definitely break a sweat. I will continue this throughout my off season. I am sure some adjustments will have to be made as my body adapts. 

In the past 4 weeks, I have already been seeing some changes in my physique. It is crazy how adding calories back in and making slight changes in training can make such noticeable impacts. I am really excited to learn more and utilize that knowledge to make the necessary changes to get me into that top 5 placing next year! I am also excited to be able to start helping people reach their goals!!!! The next few moths are going to be epic, but it all starts here. Taking these smaller steps will get me to where I ultimately want to be. Set small goals each month, post them on your social media, your fridge, your calendar, wherever you need to, to keep yourself accountable. YOU CAN DO WHATEVER YOU SET YOUR MIND TO!!! Know what you want and execute the plan to get it!!!

Build With The Power Of The Universe
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Finally A Late November Goal Recap #BuildWithThePowerOfTheUniverse @SaturnMuscle

I swear the older I get, the faster time passes ha ha. November has come and gone and although I am a bit late, here is my goal recap…

Goal One~ Begin The Reverse Dieting Process. This goal has been successful thus far! I struggled for the first couple of weeks. I think mainly because I was just hungry and ready to start eating again ha ha. Especially after my post competition binge. I did not track on Thanksgiving and went over a bit on Friday as well. Luckily, my weight has stayed stabilized, so my macros/calories have been steadily on the rise! I feel great about my reverse dieting progress so far this year!!!

Goal Two~ Study As Much As I Can In My Down Time. I seriously never realized how busy I keep myself, till I added school to the mix ha ha. I have been trying to study for at least 3-6 hours everyday. Mainly because I want to get my CPT as soon as possible. I already have my game plan set in place, so now I just need to get that certification to get my business plan rolling. I have learned so much so far and have been implementing it into my own training. It’s amazing how tweaking minor things can make HUGE changes. This improvement season is going to be phenomenal!!! I am halfway through, as I took my midterm right before Thanksgiving….and I passed! 

Goal Three~ Plan Thanksgiving and Christmas Menus. I only accomplished half of this goal. Our Thanksgiving menu was AMAZING! We did a lot of new recipes this year and they all turned out great!. I made an apple cider/maple/bourbon brine for the turkey. Spatchcocked it (cut out the spine and flattened the turkey), then I soaked it for 2 days. It seriously was the juiciest turkey I have ever made and the flavor was incredible! My husband hates turkey and every year it is a battle to get him to buy it. He always wants ham ha ha. He enjoyed it so much, that he actually went out and bought another turkey after Thanksgiving, so I can make another one. We also made green beans with new potatoes, bacon jalapeno cheddar corn casserole, mushroom scallion and bacon bread pudding, maple glazed carrots, spinach artichoke bread ring, chocolate caramel cheesecake pull apart bread, and a maple bacon and bourbon pecan pie. Oh my gosh, I overindulged like nobody’s business ha ha. Unfortunately it spilled over right into the next day. I had a really hard time staying out of the desserts. I ended up freezing half of the food, mainly so I would stay out of it ha ha. Either way, it was an amazing Thanksgiving and I suspect we will have a pretty epic Christmas as well 😉

Thanksgiving 2015

Goal Four~ Find Some Awesome Lesson plan Ideas For Zoe. This is a never ending task ha ha. I actually found some great lesson plan info all over Pinterest and have been putting it into effect. Zoe loves to learn and we want to keep her ahead of the game. I love being blessed with the ability to stay home and educate her. She thinks it’s awesone that I am in school now too, because we have lesson time together. We learn, love, and bond. It truly is the best part of my day!!! 

lesson time with mom

Goal Five~ Don’t Sweat The Small Stuff. I have actually gotten really good at this ha ha. It is amazing how many issues we have had since moving. I literally have had the maintenance team for our apartment complex in my apartment twice a week since we have moved here. All for things beyond their or my control. Just my awesome luck ha ha ha. They have been awesome though. Super nice about everything and always prompt on getting things fixed. Zoe knows them all by name now and always has a present for them when they come ha ha ha. then of course our never ending car issues ha ha. Our one car broke down right before we moved. the head on the other one crack sometime between then and us moving here. The shop still doesn’t know how I drove it here with no major issues. Of course once the new engine was installed we had a radiator hose blow and the car went right back into the shop ha ha. those guys have been equally as awesome about everything. They didn’t even charge us when the car went back in the second time. We are truly blessed that Josh’s store is literally a five minute walk from our apartment, as is the gym for me. The gym part we planned prior to moving, but his store being so close was all a blessing. the shop we had the car in, is even within walking distance ha ha. As stressful as the situations probably should have been, we have gotten much better with just giving it to God and knowing that he will provide and take care of us! 

Overall November has been a phenomenal month! My competition was AWESOME! I didn’t place top 5, but was just one place out in my open class. My posing was spot on, it came down to my conditioning. I just wasn’t as lean as I could have been. I said going into the competition that the ladies out here in the West bring a completely different package than they do in the Midwest. A lot more muscle and much leaner. I also know that I gained too much weight in my off season last year, which made my prep this year difficult. It is a learning experience every year and just as I did last year, I learned a ton this year! I made a lot of new friends as well, which made it even more awesome! I am excited for this improvement season and seeing what changes I can make with all the new knowledge I have attained. The judges said that it was close and that I just needed to tighten it up a bit. I plan on putting on a bit more size, but keeping it as lean as I can. This year’s off season approach will definitely be different than last year! Very proud of the improvements I did make though!!! Hoping to get more photos soon!!!

14-15 comp

Hope you all accomplished your goal list for November! If you haven’t already, get that December list ready. It truly does help a lot when you make small goals to reach your big ones!!!

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The Secret To Fat Loss #PoweredBySaturnSupplements @SaturnMuscle

I am always asked, “What is the secret to weight loss?”

To be honest, there is no big secret. It is the same info that has been drilled into your head for years. Make smarter food choices, get plenty of exercise, and don’t over eat. With so much info on how to lose fat the “Right” way, many get lost, frustrated, and stuck in a cycle of losing and gaining, better known as “Yo-Yo” dieting.

You see this a lot with many of the fad diets, the “Magic” pills, teas, shakes, wraps, etc. Even with all of the 21, 30, 45 day challenges. If the lifestyle is not sustainable, it will not work. PERIOD!  What does work is finding a balanced lifestyle and patience. Just as the weight did not gain itself overnight, it will take time to lose.

I did the whole “Yo-Yo” dieting for years. Finding balance was difficult for me. Even at my lower weights, I was still unhappy with how I looked. It wasn’t till I started lifting heavy and finding a proper balance in my diet, that I began seeing the results that I had been looking for. What I mean by proper balance, is that I do not deprive myself of treats that I crave. I practice Flexible Dieting, better known as IF It Fits Your Macros (IIFYM). To many, this means I eat junk. This is actually far from the truth. When done properly, Flexible Dieting is probably close to 80% nutrient dense foods and 20% indulgences. If I can fit it in, I can allow myself a treat daily vs having a “Cheat Day” binge, which we all know can get out of control.

I have seen several start on Flexible Dieting just to get frustrated with lack of results. After speaking with many of them, I noticed one main factor, one of the main macros was being overlooked. None of them were hitting their goal. That macro is FIBER.

Fiber has a multitude of benefits, controls blood sugar, lowers the risk of heart disease and stroke, improves skin health, reduces the risk for gallstones, kidney stones, diverticulitis, irritable bowel syndrome, hemorrhoids,  and aids in weight loss management. The recommended daily amount of fiber is between 20 and 30 grams. Most individuals might get half of that on a daily basis. Hence the increasing health problems we see in our country. Fiber is extremely important, especially if you are trying to lose fat.

Your fiber goals can be met by eating nutrient rich grains, vegetables, and fruits. For some, it is still difficult to reach their fiber daily. This is where supplementation comes in. Saturn Supplements has one of the top rated Fiber supplements on the market and they are the ONLY supplement company I trust with my family’s health. After all, they have been in the industry for well over 25 years. They know what they are doing! 😉

Saturn’s FiberMax 1450, like I said is one of the top rated fiber supplements available.

FiberMax 1450

Saturn’s FiberMax provides the body with a maximum source of Pharma-Grade soluble Psyllium Husks-perfect for taking on a daily basis. Each serving provides your body with 1450mg of the purest fiber source available.
FiberMax may be taken on a daily basis to maximize colon, intestinal, digestive and cholesterol benefits. FiberMax is a non-laxative formula, so can be taken daily with confidence and ease.

When I know that I am not going to reach my fiber goals through eating, I always have these as a back up. Making sure your fiber needs are being met will guarantee you more success in your fat loss journey!!!

Be sure to use code 25YEARS at check out to receive 25% off your total order

These statements have not been evaluated by the Food & Drug Administration. This product is not intended to treat, cure, prevent or diagnose any disease.
Saturn Supplements - Vitamins & Supplements
 
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