Tuesday, April 12, 2011

Terrific Tuesday, April 12


It isn't about having a "perfect" body, it's about having and being YOUR best!
Stop comparing yourself to others and coveting what other people have and you will realize that you are enough just as you are, as long as you learn to love and recognize the potential that it already within you.
I have been given a healthy and able body, it is MY choice how I use it (or abuse it). Do you show gratitude for the body that you have been given?

Gratitude
Well we already know that I am so grateful for my physical health but today, I am also grateful for my mental health. I blogged a while back about seasonal affective disorder and how I am a sufferer. I have made it to the end of another winter which even greater success than in past years; thanks to my nutrition, my happy lite and my husband's and children's love for the outdoors!
 Being open and honest about SAD and talking about the "darkness" and the "energy zappers" really made me feel good both here and amongst friends. Coming from a family that struggles with mental health issues that spans from depression and anxiety to bipolar disorder to schizophrenia as well a variety of addictions (the joys of coming from HUGE families on both sides), mental health and wellness is of great value to me.

Nutrition
French toast (multigrain bread and 2 eggs), SF syrup, skim milk
yogurt, apple, pecans
chicken, rice, veggies (leftover)
protein shake, rice cakes
chili pork, brown rice and black beans
muffin pan quiche, banana

Workout
Today is an "off" day from weights but I am going to have some fun with my punching bag. A 20-30 minute workout with my bag and bootcamp tonight with my peeps!
Just get moving! A little something every day!

Monday, April 11, 2011

Happy Monday, April 11th, 2011


HAPPY MONDAY!

I just love Mondays - a little odd I know to some of you, but seriously, I do. It is like a fresh start every week.

Gratitude
A good night's sleep. I really woke to my 5:45am alarm refreshed this morning, which I have not been able to say all week. I did expect a not so great sleep since DD has been plagued with a cough the past few days but she slept well and so did I. Thank the Lord!

Nutrition
muffin cup quiche, fruit crepe (generous gift of one of my morning bootcampers....mmmm)
yogurt, nuts
chicken and bean wrap
banana, PB
baked chicken, brown rice, veggies
shake

Workout
Short 20 min run before breakfast, after my ladies left. It was great to get outside and get the early morning air!

Weights a little later in the morning, after breakfast has settled.

DB press ~ BB row
rev. grip pulldown ~ bent over reverse DB fly
close grip DB press ~ incline DB curl ~ face pulls


Saturday, April 9, 2011

Weekend checkin


Knowing and not doing is the same as not knowing! I have been guilty of knowing but not doing and sometimes admittedly I still am, but I strive each and every day to practice what I preach. Weekends are always a little more difficult for me as for most people. The schedule generally isn't the same and we tend to be more lax in terms of our workouts as well as our nutrition. So this week, I will loosely plan as I do during the week and I will enjoy my weekly treat meal (typically on Saturday night with a movie) but will fill out the rest of my meals with lots of fruits and vegetables and healthy fats!

Gratitude
Such an incredible feeling to see the sheer joy on my daughter's face when she got her new bike. Pure excitement, love and appreciation.

Some Planned Meals and Snacks.....
ww toast, muffin cup quiche, grapefruit
shake
yogurt and nuts
apple and light mozza
banana, PB
tuna melt
grilled chicken salad

Workouts
Today is a weight workout:
snatch grip deadlift supersetted with side planks
good morning supersetted with forward lunge
single leg stability ball hamstring curl supersetted with single leg hip extension

If the wind stays down a trip to the beach to run some stairs might is in the plans as well!

Tomorrow (Sunday) is an off day but probably an easy walk or some foam rolling.

Friday, April 8, 2011

Friday, April 8th, 2011


I love this passage from scripture! It is one of my favourites and although I do not profess to know many by heart that is certainly one that has had a profound affect on the way that I view my life. As a stay at home mom it is so easy to fall into the rut and routine and lose sight of why you do what you do. It is easy to forget and lose focus on the INTENTION behind the seemingly insignificant duties that we go through each and every day. But ultimately if you do what you do out of love for God and in appreciation for the blessings that you have been given then all is right in your world. Take the focus off of yourself and go about your daily activities, duties and obligations with love, gratitude and a desire to please God and spread His love to others and to make others feel loved and appreciated - if you do that, then at the end of the day you can call it a success in my humble opinion.

For me this translates into my family, and home as well as my work. In terms of my business it is my desire to use my health, fitness and wellness to so appreciation and gratitude for the beautiful, able body that I was blessed with. Being open about my own issues with scheduling, family, nutrition, workouts etc is my attempt to hopefully help you! And I can only pray that my intentions are recognized for what they are - although I am sure people will always question.

Gratitude
Today I am so grateful to wake up to another glorious sunshiney morning! (I know, it isn't a real word). Isn't it just incredible how seeing that sun beaming in  through the window creates a warmth that goes beyond words! And yes some people might scoff and say "all it does is highlight all of the dust on your furniture" but I choose to feel the warmth and enjoy the dusting that is to come :)

Nutrition
Banana (6am)
Protein (golden) pancakes (8am)
yogurt, pecans
santa fe chicken salad
broccoli quiche, grapefruit
supper is unplanned and undecided at this point.....thinking baked cod though.....

Workout (total 35 mins)
Underhand seated cable row supersetted with Incline DB press
DB row supersetted with Standing DB shoulder press

Followed with a Kettlebell Metabolic Workout (15 mins)
30:15
KB Deadlifts
KB high pulls
KB Romanian Deadlifts
KB swings

Thursday, April 7, 2011

To compete or not to compete....that is the question...


I learned a few years back that I really am a very goal driven person. I didn't really know that about myself to be honest, but the past few years it has become painfully evident.

When my son was 6 months old I started to have recurring thoughts of an old promise that I had made myself a few years prior. A friend of mine competed in bodybuilding and although I admired her tremendously for her crazy regime I thought that it was too restrictive and unhealthy for me. The new class of "figure" was evolving and I stated that if "figure" ever came to Newfoundland that I would like to do it. In my mind it wasn't nearly as dangerous as bodybuilding.

Fast Forward about 4 years from then and low and behold here I am with a toddler, a new born and a body that I did not recognize. So I declared that I was going to compete in this still fairly new category of figure at one of the local provincial shows in November, just 2 months after my son would turn a year old.

A friend who had competed before (not the same one as previously mentioned) helped me prepare for this show and I slowly dieted down and trained for 6 months. Looking back I am still not sure how I did it with everything else going on but I am so proud that I did. I knew when I started that I would not be "competitive" with the other ladies but in the end, for me, it was about setting out to accomplish something that I said I was going to do. And I did. I walked on stage that show and placed 4th (out of 4) in the tall category. Not a great showing but I really didn't care! I was thrilled!

Then came the months of rebound. I was gaining and gaining back all of my weight even though I was eating good food. Truth be known I had done some serious damage to my metabolism by training and dieting on too much cardio and too few carbs. So as the weight crept back up I really struggled mentally with finding balance in my diet and workouts. (You might recall me telling you about the day that I wouldn't eat an apple because it had too many carbs? Well that was the result of this rebound).

Since that time and through all of that struggle a part of me has remained determined to prove that I can still get the physique that I know I am capable of by eating a healthy, balanced, real food diet and exercising a reasonable amount of time. I had not been able to find that up until now but I am finally at the point that I can see the changes and in the end it was the result of changing my mindset! Surprise, surprise!

So every so often the thoughts of competing re-emerge, and lately the sparkly bikinis have been calling my name again. This time the new category of "figure model" is even more appealing than any other has been in the past. It is the look of fit and lean but not overly muscular, but with a definite notable level of muscle but still very feminine - think "magazine cover" look.

So I still sit on the fence with a variety of back and forth thoughts on the competition thing...

For the past year I have debated over one main issue; that being my business. My business it to promote healthy balance in all aspects of life. Some argue that the fitness and competition lifestyle is a selfish one and not at all balanced or healthy. And to some point I have agreed and to be honest that is what has kept me away up until now. But the other side of that equation is that I also promote personal growth and goal setting so for me to set and achieve the goal of competing could potentially be a great source of inspiration for my friends, family and clients.

I think I have had a great fear of becoming obsessed with thoughts of shows and diets and workouts and bikinis....to the point that the fear has stopped me. I have also been holding myself back for fear of people misinterpreting my intentions for walking on stage. You see, I am a Christian and some see the sport as being very shallow and going against all that my faith teaches. (That is another blog right there*). It is something that I have had issues with.

But ultimately I think for me it is about setting a goal, following through, being transparent and accountable and inspiring others ~ the actual walking on stage is just the icing on the cake (pardon the pun). I have been so blessed to have a healthy, able body and I see it as my God given responsibility to treat it with the utmost respect as well as to use my life to lift up and inspire others.

So again, I still have no answer to the question that I get asked so frequently as to whether I will walk the stage again or not. I have a long way to go to get to that level in terms of my physique but I do have a plan. There are just over 12 weeks left until summer holidays from school and then camping begins. I have a wedding the first weekend of September so 2 goal dates in mind - and before pictures are taken. So what happens after that is any body's guess.....

Daily checkin - April 7th, 2011



Thought for today
I LOVE this one! It really resounded with me because over the past few years I have really worked to create the life that I desire. Do not be a victim of your circumstances, only YOU have the power to change YOUR life!

Gratitude
Today I am especially grateful for my two healthy children. They sometimes annoy the poop out of me - like when they come into bed at 6:40 am ready to rip and roar for the day - but in the end, they are healthy and have the ability to drive me nuts, for that I can not even express how grateful that I am!


Nutrition (todays planned and not so planned meals...)
Golden Pancakes (recipe from Eating for Life by Bill Phillips)
yogurt and crushed pecans
tuna quesadilla and angel food cake with some cool whip (that was the unplanned part)
apple, cheese
grapefuit, muffin cup quiche
chicken breast, salad, baked potato

Workout
Today was supposed to be a day off but it was so beautiful to see the sunshine that I decided to go for a short intervals workout and soak up some vitamin D. It was great to take advantage of hubby working later today!

5 minute warm up
30 : 90 intervals X 6 rounds
5 minute cool down

It felt so awesome to get outside but in all honesty I am just not a runner. I did start to enjoy it a bit there a couple of years back but a hip problem resulted in me going back to walking. Doing the body weight cardio intervals is definitely my preferred method of metabolic training these days and of course my punching bag - that beats all other (pardon the pun).

So those are my thoughts and plans for today. I will be back tomorrow with an  update and hopefully daily, at least until camping starts then I can't make any promises!

Wishing you balanced living!
Lesley

More frequent Blogging....my committment to you!

So life has been crazy busy as always with two young children and a growing business, not to mention husband, house, church and other volunteer commitment....but not busy in a bad way (most days anyway). But seeing as how I am focusing more on my lifestyle coaching business and boot camp these days I think that it is high time that I come clean about my own everyday life and how I find balance ~ some days are more successful than others but I strive to do just a little better every day than the day before and that is all we can ask for. Striving for excellence is not about being perfect - we all know that there is not such thing - to me excellence is being a little better than yesterday and if I do that then I call it a successful day.

So today I am committing to blogging to share my own struggles as well as my own nutrition and workouts and stress management tips; because the truth be told, I am my business. I am the person who works with you to help you find strategies to manage your own health, fitness and wellness. I hope that my transparency will leave you feeling empowered and encouraged that you are not alone in your challenges.

Health and happiness!
Lesley