I gotta be honest…..

This week has been pretty rough for me...for the bod that is. Not sure it was ready for the heavy stuff because it's been rebelling a bit. But, that’s ok! I’d already planned to do heavy weeks in cycles so that I’d only be lifting heavy one week a month. So the next three weeks will be lighter again. A girls gotta listen to her body, hey! As you’ve probably read in recent blogs, (KEK & KERRY just off the top of my head), listening to the body has been the prevailing topic as of late; as it should be! We’ve only got one body, so be smart! I do love to “power through the pain”, but can’t be totally stupid about it! Personally, I still want to be powering around upright on both legs when I’m 80, not hunched over in a wheel chair!

I’m still completely focused on the possibility of competing next year-and keeping fit and trim in general, so just because I’m taking it easy on the weights does not mean everything else goes out the door, especially since, as I said, I still want to be very healthy at 80! I’m still doing regular cardio sessions and of course eating healthy, clean and balanced. That’s just the way John & I live. Even through my alcohol days-I kept to pretty clean nutritious food-and now that I'm not drinking anymore-my nutrition is, of course, that much better!

I’m also listening to my brain which is telling me I’m on TECHNO OVERLOAD. I was looking over my plans for 2009 and I had listed that I was going to take a day off from the computer each week. I did do that for a little while, but fell off that wagon. Well, I’m climbing back on starting tomorrow. I will not be going near the computer on Sundays from now on.

The picture above is of MEDICINE BUDDHA or the buddha of healing and medicine...just seems appropriate!
Stay strong and STAY HEALTHY!

THE MISSION!

To build up the shoulders and bis and lean out the butt and thighs!

BY MAY 2010!
Operation Transformation begins NOW!
No reason to wait till after the holidays!
Do you have plans and goals for 2010? Why wait? Get on it people!
Have a good one!

TASTY TUESDAY!

Marinated Chicken Breast

4 skinless boneless chicken breasts
1 lemon’s juice
1stsp crushed garlic
1 ½ T fresh parsley chopped
1 T Dijon mustard
1 T olive oil

Put all ingredients, except chicken, into dish, mix well; poke holes into chicken and place into the dish dipping and covering chicken with marinade. Refrigerate for 1-2 hours-turning chicken every so often to re-coat with marinade.
Cook chicken on grill or in pan for about 7 minutes on each side-depending on thickness of breasts.
For easier cooking…pound chicken before marinating to flatten a bit.
Calories- 230
fat- 14G
protein- 22g


Can be served over pasta or rice. A yummy green salad is a perfect side dish.

Test Post

Just doing a test run for twitter...but I couldn't just have an empty page now could I?!
A bit of motivation to get you off and running for the week!

POWERING THROUGH THE PAIN

Sometimes that's what you have to do. There are those times when your body yelps out in pain-and you know it's time to stop. But then there are those other times, that you just have to tell the pain to bugger off; you are not giving in to it this time. You've pampered that pain for months and your body has not thanked you for it. So-time to take the gloves off and say ENOUGH IS ENOUGH! No more Ms. Nice Chick! And you know what-even though that pain screams out a bit-you just might be stronger than you had been in months! I am! Woohoo!
Lat pull downs- 4 sets with last the last 2 sets being 8 reps at 70lbs
Seated pulleys- 4 sets last 2 sets 10 reps at 70 lbs
one arm dumbbell rows 3 sets of 8 at 15K (33lbs)
dumbbell bicep curls 3 sets of 5 with 10K dumbbells
concentration curls 2 sets of 10 w/7.5K dumbbells
Considering these are the heaviest weights I've lifted in months-I'm feeling awesome!
Have a fabulous and strong weekend!

IN THE ZONE!

I am absolutely amped! Just on fire! Though my pec/shoulder ligament still bothers- I think I’ve finally figured out how to “manage” my pain problem-and so I am back in the game!
Everything feels right ATM.
I have stayed completely on track with my commitment to abstinence from alcohol, my nutrition is spot on, and my training is getting back to an acceptable level of umph!

I have had a couple of brief moments of “cravings” for the alcohol-but I recognized them straight away and shot them down! I am in control….are you?
Are you empowering yourself by saying NO to that craving-whatever it is? You can do it! I am doing it…so can YOU!

If all stays on track (pain wise) to the New Year, I will announce which comps I’m going for next year. I am so excited for 2010! How about you? Are you making plans for what you want to achieve next year? Now is the time! And don’t wait to start going for them—get off your bum and do it now! Why wait? CARPE DIEM!!!

TASTY TUESDAY!

Fit & Trim Stuffed Peppers
from: Olicious Life


Ingredients
2 large green or red bell peppers/capsicum, split in half lengthwise and cleaned of seeds and membranes
16 oz ground chicken or turkey breast
1/2 cup mushrooms, chopped
2 small shallots, finely chopped
1 clove garlic, minced
1 medium tomato, chopped
1 Tbsp Worcestershire sauce
1 Tbsp Italian seasoning
Pinch of salt
2 ounces low fat cheddar cheese

Directions
Preheat oven to 350 F/180 C

Steam your pepper halves in a steamer for 3-5 minutes (or immerse them in boiling water for the same period of time, former being preferred because they tend to preserve more nutritional content that way). Once done, set aside and let cool.

In a pan (sprayed with cooking spray), brown shallots and garlic; add the mushrooms, then add the ground meat. Add your seasonings and continue cooking, stiring the meat, until cooked through. Add the diced tomato to the mix and stir those in, cooking for just a minute longer, until the tomatoes just start to cook. Take off the heat and drain off any liquid.

Line a baking sheet with foil, spray with cooking spray, and put the pepper halves on it. Fill each half with equal amounts of cooked chicken mixture. Sprinkle with cheddar cheese.
Bake for 25-30 minutes. Makes 4 servings.

Calories: 205
Fat: 3.5g
Protein: 30g
Carbs: 7g (or 9g if using red peppers)

Just a little weekend motivation...

to stay on track a stay strong!

Have a good one!

BOWEN THERAPY

I'm researching this in order to decide whether or not I should spend the money and give it a go for my pec/shoulder problem.
Have you or anyone you know used it? Got results?
I'm really interested to know!
Cheers all!

HMMM.........

Looks interesting!

Spark up that Motivation!

Whether you are a seasoned exerciser or someone who dabbles now and again, motivating yourself to get started can be the toughest part of a workout. So what can you do to spark up that motivation that is stirring within you?
The first and most important element is to have a clearly defined goal and a time frame to work with. For example “I want to lose 8kg by Christmas,” I want to run 10km without stopping on the 1st Jan 2010.” Choose a goal that excites you but is attainable. Secondly make the workout enjoyable. Even the most challenging workouts can be fun! Load your ipod with cranking songs or interesting pod casts. Train with a friend or get a trainer. Do an enjoyable activity such as dancing or get outdoors. What else can you do to make your workout pleasant?
Thirdly, choose a mentor, someone who inspires you, to compare yourself with. As you are lying in bed deliberating over hitting that snooze button, ask yourself “What would he/she do right now? Which choice would they make?”
Finally, Harden up. Seriously there comes a time when you have to dig the spurs in and crank that pony up! I have been known to tell my clients to HTFU and JFDI (don’t know it? Google it). You are not born with self discipline, you create it. So go out there, set the goals you want, get back in the driver’s seat and create the life you deserve!

Text from E-Newsletter by Health & Fitness coach AMELIA BURTON

TASTY TUESDAY!

The best pancakes on earth!
I am not a bit pancake fan...I've tried many different varieties of oatmeal protein pancakes-and these just melt in your mouth!
I got the recipe from a site called ANSWER FITNESS and they actually got the recipe from somewhere else.

I tried these with fruit topping as well as some real maple syrup...they are excellent either way...but if you just use fruit...add lots of cinnamon to the pancake mix and to the fruit on the pancakes. If you use syrup-real or sugar free-you just need a drop. I added a tsp of vanilla to the pancake mix as well. I think a yummy jam would be scrumptious too! I'm not fond of imitation sweeteners...but to each her own!

PROTEIN OATMEAL PANCAKES
1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
Splenda to taste
Directions
1. Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
3. When pancake bubbles, flip and cook the other side
4. Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. You can use Splenda to taste.
Nutrition Facts
Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries) THIS IS ACTUALLY ABOUT 1 FULL SERVING FOR A FIGURE GAL!!!
Amount Per Serving
Calories: 254.5
Total Fat: 3.3 g
Saturated Fat: 0.8 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.0 g
Cholesterol: 2.3 mg
Sodium: 280.0 mg
Total Carbohydrate: 33.8 g
Sugars: 2.5 g
Protein: 21.3 g

Finally Ready for an Upper Body Workout (I think!)

Well, after about a month of no upper body training, I've decided that tomorrow I'm going to get back into it. My pec/shoulder ligament still hurts-but it seems quite a bit better than before-so I'm taking the plunge. I am going to have to go super slow with it so everything will be very controlled and focused. Can't go too heavy either.
Back, bis and tris here I come! Wish me luck!

DETOX WEEK…..

Turned into a 5 day detox because I was just too bloody hungry! That sudden huge drop in calories-which I would never normally do-was just too much for this girl. Nothing but liquid all morning?! I can totally see why people binge when they try to follow some of these types of plans to lose weight (which is why I never would recommend doing one of these for the sole purpose of losing weight!). Fortunately-that was not my goal. I simply wanted an internal cleanse-and I actually feel like 5 days was pretty good. So, if you just want a bit of a cleanse-then yes do this diet for 5 days. I also did the detox bath & patches plus got a combo lymphatic/deep tissue massage. I loved the detox bath...I felt completely and wonderfully relaxed the rest of the night! I used Nirvana Organics Himalayan Salt Detox Bath Soak which I found in my local health food shop, but you can order it online here in Aus. I'm sure there are very similar products in the US.

Though I was feeling a bit tired and hungry during that 5 day period (real hunger, not just cravings), as soon as I came back to “normal” eating yesterday...4-5 meals a day...with protein and carbs, I am feeling on top of the world and ready to conquer! My shoulder sometimes feels like it’s actually starting to get better, but then spasms out on me. I was thinking of doing an upper body workout this weekend. I have to go super slow and be careful-but I’m hankering for some weights!

And of course, I don’t drink anymore. I have made a commitment to never drink again, and I feel wonderful for it. I have learned how to deal with any “supposed” cravings I get and I feel fantastic! John will be back Monday-and I am over the moon that I’ve made it through two weeks with no one watching over my shoulder and not even being tempted to buy alcohol. I am well and truly back on the true fitness road! I am really grateful to have found the book RATIONAL RECOVERY and I highly recommend it to anyone that has a desire to quit drinking. It’s a whole different approach to what many people believe about alcohol addiction.

So, on to getting FIGHTING FIT!!!!
I'll leave you with a little motivational pic to start off the weekend :-)

Have a good one and stay strong and healthy!

SAVE YOUR MONEY AND YOUR LIFE!

Cut booze, cigs to save billions

CUTTING back on drinking and smoking would not only save thousands of Australian lives, it could also save the economy more than $2 billion.

A new study finds that reducing the average annual intake of 773 standard drinks per adult to 505 drinks a year would save 38 lives and $1.2 billion.

The VicHealth-backed study conducted by Deakin University also found if the rate of smoking was cut from the current 23 per cent of Australians to 15 per cent, 5,000 deaths would be prevented and more than $900 million in health, production and leisure costs would be saved.
READ MORE

THE CHALLENGE

I have a challenge for YOU!
Pick out the worst culprit that is sabotaging your nutrition program; whatever it is that you CLAIM calls out your name. That item that you KNOW is killing your whole fitness or weight loss plan, may even be killing you-be it chips, cookies, alcohol-whatever your “addiction” is. The thing that once you start consuming, you can’t stop. That item that once you just smell it, your hand supposedly develops a brain and willpower of it’s own (which we all know is BULLSHIT) and reaches out and grabs the item and puts it into your mouth.

Now, here is the challenge….STOP CONSUMING IT FOREVER. PERIOD. Say it now-“I will never consume (fill in the blank) again”. That’s it. Because no matter what it is you crave, nobody is shoving it down your throat but YOU. There is no other force at work here. It is all you. No magic, no hocus pocus, no invisible being, it’s you, you and you. FULL STOP.

“But I can’t”….WHAT???!!! You mean you WON’T. That’s it. Can’t? What on earth does that mean? Is there a gun at your head? Is there a string tied at your wrist that some invisible person is pulling and maneuvering?

“Never is a really long time”, “Maybe I’ll just eat/drink it moderately”, “So and so will be insulted if I don’t eat her pie” “So and so will be insulted if I don’t have a toast to their newborn”, “I have a disease,” “My brain is wired different then other people”, “Maybe I’ll quit later”, “But it makes me feel good”, “But I’m really stressed right now and I need it”.

Excuse after excuse, I could go on for hours! You know you have used one or all of these at some stage in your life to justify why you must eat or drink that one thing (or more!) that is ruining your whole fitness plan (maybe even ruining your life!).

One thing I have learned from my book RATIONAL RECOVERY is that this is your addictive voice talking. I, personally, have taken the power away from my addictive voice-and taken control of myself. I no longer drink alcohol. I am done with it, for good. I will never drink alcohol again. Now it’s your turn. Ready for the challenge?

TASTY TUESDAY!

Today's recipe I first saw on CHARLOTTE'S site ages ago...and of course it's mentioned on many figure gals blogs; but I first tried it last week.

EGGY OATS

The recipe (HERE) comes from the BODY BY JO site.

The first time I tried this last week-I had not read the recipe all the way through-so it was a total flop. The next time...it turned out really yummy and I highly recommend it for a good protein and carb meal! Tips to keep in mind though...
-read all the way through because the recipe is a bit scattered.
-don't put in too much water-you can always add more
-definitely don't put the protein powder in until the end.
-I didn't use as many raisins and added some strawberries.

So-there you go!
I'll talk about my detox cleanse later this week. I'm hungry-that's all I'll say right now..LOL!

How Strong Are Your Glutes, Really?

Great article about the hammies!
Regardless of your specific training goals, everyone I've encountered can benefit from having stronger, more functional glutes.

Figure Athletes who compete need them because, as any judge would tell you, Figure competitions are won from the backside.

Female sports athletes need strong glutes because they're primarily responsible for the ability to decelerate, change direction, accelerate, and move explosively.

And female fitness enthusiasts need more functional glutes for improved posture and prevention of injury to the low back and the knees.

Besides, having a good-looking rear end is always nice!READ MORE

Internal Cleanse

Well-as part of my quitting drinking-I’m doing a cleansing detox diet for about 8 days. I actually had planned it quite some time ago when I knew John was going to be leaving. My original plan was to quit drinking on my own and the cleanse was going to be my new beginning. Well-I quit sooner than I had planned :-) but I still really want to do this for my mind and body. I am really looking forward to my detox week! It'll be like the final goodbye to all of the residual alcohol left in my body-maybe more mentally than physically-it'll be good.

It’s a combo of several different detox diets…the main one being from this book…
which I had heard about a while back from Kelly O.

So-here is my plan...starting Saturday:
Each morning I will start the day with a glass of lemon water. Followed by some raw veg juice. Then a whey protein drink with berries and almond milk.
I will have tea
and veg juice until lunch time-then I will have a huge salad of all raw vegetables and an avocado with lemon and Extra Virgin Olive Oil. Mid afternoon I will have miso soup with shredded wakame (seaweed). Dinner will be salmon or organic chicken with some roasted beets, steamed beans or broccoli and occasionally some sweet potato. And more olive oil-it’s supposed to help move things along :o)
And of course heaps of water.

Also, the first night I am taking a detox bath soak with “Himalayan Crystal Salt”-
said to have amazing detoxifying effects; really pulls it out of you...who knows-could be a scam-I’ll let you know afterwards!

The other nights after that I’m also doing the detox foot patches.


I can’t believe how excited I am to do this! I’ll give the low down as I go.
Cheers all!